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									                                Recipes
                             Beans/Rice Dishes
Bean and Rice Casserole
(vegweb.com)

2 cup uncooked rice
1 med. onion, chopped
1 can (15 1/4 - 19 oz) red kidney beans, drained and rinsed
1 can (15-16 oz) black beans, drained and rinsed
1 can (15-19 oz) garbanzo beans, drained and rinsed
1 can (14 1/2 - 16 oz) canned, stewed tomatoes, drained
1 can (4 oz) chopped mild chilies, drained
10 oz. frozen green peas, thawed by placing under running water
1 cup frozen corn, thawed by placing under running water

In a 5-qt Dutch oven over medium high heat, sauté onion in liquid of your choice
(balsamic vinegar gets my vote) until tender, stirring occasionally. Add rice, cook
while stirring until parched and opaque. Add beans, tomatoes, chilies and 3 1/2 cups
of water to rice and onion in Dutch oven and bring mixture to boil. Cover tightly and
simmer for 1 hour. Add peas and corn and reheat.

Red Beans & Rice
(Polly Uher)

2 1/2 c. small red beans (can also use black beans or half & half)
1 28 ounce can chopped or diced tomatoes
2 TBLS worsteshire sauce
3-4 Bay leaves
1 tsp. salt
1 large onion-chopped
4 cloves garlic-minced.

Soak beans overnight. Add enough water to just cover the beans. The next morning
if possible, add all the other ingredients. Bake for about 1-2 hours in 350 degree
oven OR on top of stove- until beans are soft. If uncovered in the oven a nice "crust"
will form. Stir a few times during cooking. You may have to add extra water. Serve
over rice if you want or just plain. We made them with black rice and it was
delicious! Any kind of rice will do though.

Toppings: hot sauce, fresh tomatoes, lettuce, onions, salsa

                            Sandwiches/Breads

Corn Bread
(Cathleen Hobson)
1 c rice milk
1/4 c Smart Balance, melted
1/4 c applesauce
1 1/4 c corn meal
1 c whole wheat flour
1/4 c honey
1 Tbs baking powder
1/2 tsp salt

Mix all ingredients until just combined. Pour into greased 8x8 square pan and bake at 400
degrees for 25 minutes or until golden brown and toothpick comes out clean.

Pita and Green Rice
(Carla Rohman)

1 TB yeast (1 pkg)
2 C warm water
1 ts honey

Stir and let it sponge.

1 ts salt
4 C whole wheat flour

Mix well with hands. Cover with a damp cloth until doubled. Punch it down and make it
into a fat log. Divide into 12 chunks. Flour your counter and roll out to about 1/8 inch -
about the thickness of a pie crust. Put on ungreased cookie sheet and set oven to 450.
Bake for five minutes. Lay on a flour sack towel. When cooled you can cut in half or cut
the tip off to fill.

Filling:
Cook about two cups of rice.
4 Avocados
Lemon juice
Garlic powder
Salt and Pepper

Mash up avocados with rest of ingredients and mix with rice. Put this mixture along with
lettuce, tomatoes and salsa into the pita shells.

Veggie Delight Sandwich
(Melanie Havnaer)

Ezekiel Bread (made with sprouted grains, salt & yeast)
Vegenaise (mayo with no egg or dairy)
spinach leaves
carrot, grated
Tomatoes slice
1/2 avocado, sliced
sprouts
Spike
salt & pepper

Build your sandwich with the above veggies and sprinkle Spike, salt and pepper on
the tomatoes and avocado. You can add other veggies like sliced zucchini, onions or
peppers if you like. You will have to wrap the sandwich in plastic wrap or it will spill
everywhere as you eat it.

Banana Almond Sandwich
(Melanie Havnaer)

Ezekiel Bread (made with sprouted grains, salt & yeast)
Almond Butter
Sliced Banana

Put a thin layer of almond butter on both slices of bread, then put the sliced bananas
in the middle.

100% Whole Wheat Bread (makes 2 loaves)
(Polly Uher)

4 cups very warm water
1/2 cup chopped raisins or dates or any dried fruit
2 TBLS yeast
1 TBLS salt
1/2 cups ground sesame seeds (or sunflower seeds, almonds, walnuts can be
substituted)
8 cups whole wheat flour.

Whiz sesame seeds or nuts, dates or raisins plus 1 cup of the water in blender. In
large bowl place remaining 3 cups water and add other mixture. Sprinkle yeast over
mixture and let it react approx. 10-15 minutes in water. Mix in salt and flour. Knead
15 minutes. Dough should be a little sticky but easy to handle when done kneading.
Divide dough and place in sprayed loaf pans. Cover with damp cloth and let rise for
about 45-60 minutes. (doesn't usually take this long). Bake for 15 minutes at 400
degrees, then at 350 for 35-40 more minutes. Air dry on rack covered with light dish
towel. The recipe says to let it sit for at least 12 hours after baking because of the
yeast, but I never wait very long.

                               Vegetable Dishes
Peanut Veggies and Noodles
(Val Schnackenberg)

Cook enough whole wheat spaghetti for about 5 people. Break into 3rds before
cooking. Meanwhile, make sauce: simmer together 1 can (13-14 oz) coconut milk,
3/4 c. peanut butter, 2 Tbsp vinegar, 1/4 tsp (or to taste) Tabasco and 2 Tbsp
soy sauce. Then slightly cook broccoli and cauliflower pieces and some baby
carrots (or sliced carrots) in a small amount of water. In a wok or large non-stick
skillet, stir-fry 2 bags of coleslaw mix, with a small amount (2 Tbsp) soy sauce,
until just tender-crisp. Finally, toss cooked pasta, all veggies, a handful of
peanuts, and sauce together. Serve with additional soy sauce and Tabasco.

Marinated Tomatoes
(Myrtle Matthews)

3 Large fresh Tomatoes, sliced thick
1/3 C Olive Oil
1/4 C Red Wine Vinegar
1 tsp Salt
1/4 tsp Pepper
1/2 Garlic clove, minced
2 TB Onion, chopped
1 TB Fresh Parsley, chopped
1 TB Fresh Basil or 1 tsp dried basil

Arrange tomatoes in a large shallow dish. Combine remaining ingredients in a jar; cover
tightly and shake well. Pour over tomato slices. Cover and refrigerate for several hours.

Vegetable Chili

1 Tb olive oil
2 Tb margarine
1 Tb minced garlic
1 Tb chili powder
1/2 tsp dry mustard
1/2 tsp cumin
1/2 tsp celery seeds
1/4 tsp pepper
3/4 lb green beans
1 1/2 C carrots, sliced
1 C celery, sliced
1 16-oz Mexican stewed tomatoes
1 C diced onions
2 C Red and/or green peppers in strips
1 can kidney beans with liquid

Head oil an margarine in Dutch oven, and add garlic, chili powder, mustard, cumin,
celery seed and pepper and saute. Add green beans, carrots, celery and juice from
canned tomatoes. Cover and cook 20 minutes. Add a little water as needed to keep
the vegies steaming. Add the onions and red/green peppers and cover and cook
another 10 minutes. Add the tomatoes, kidney beans and cover and cook another 10
minutes.

Spaghetti Squash with Black Beans and Zucchini
(Teresa Diamond)
1Spaghetti Squash (about 2 lbs)
2 zucchini – cut lengthwise and into ¼ thick slices
2 cups chopped seeded tomatoes
1 can black beans drained and rinsed
1 Tbs basil
1 Tbs red wine vinegar
1 clove garlic
½ tsp salt

Cut squash lengthwise and clean out seeds. Place in shallow pan cut side down and
microwave until done – time varies depending on your microwave – basically you
want it to easily flake out with a fork. It’s easy to grill both squash and zucchini if
that is your preferred cooking method.

You can grill, saute or roast the zucchini till crisp/tender. Put beans, tomatoes, basil,
vinegar and salt in a saucepan and bring to a slow simmer. Add zucchini and cook for
1 minute. Turn off. Scoop pulp from each half of squash with two forks. Place on a
large serving plate. Pour bean mixture on top. Garnish with grated parmesan cheese
(when not fasting). Enjoy!

                                    Soups/Stews

Garden Chili
( Cathleen Hobson)

3/4 lb onions, chopped
1 tsp. garlic, minced
1 Tbs olive oil
3/4 c chopped celery
1 large carrot, peeled and thinly sliced
1 large bell pepper, chopped
1 small zucchini, sliced
1/4 lb fresh mushrooms, sliced
1 1/4c water or vegetable stock
14 oz can kidney beans, drained
14 oz can diced tomatoes
1 tsp lemon juice
1 tsp ground cumin
1 tsp chili powder
1 tsp salt
1 tsp black pepper
1/8 tsp oregano

Saute onions and garlic in olive oilunitl tender. Add onions and garlic along with
remaining ingredients to slow cooker.
Cover and cook on low 6-8 hours or on high 3-4 hours.
Squash Lentil Soup
(Cathy Keeler)

1 clove garlic chopped
small onion
olive oil
6 C vegetable broth
box of cooked squash
1 can chopped tomatoes
1 carrot sliced
1 red pepper chopped
2 tsp cumin 1 tsp curry
1 C red lentils

Saute garlic and onion in olive oil. Combine all ingredients, bring to boil and simmer
with lid for 1 1/2 hours.

Minestrone Soup
(Cathleen Hobson)

1   C sliced celery (about 2 stalks)
1   C sliced zucchini (about 1 small)
1   C shredded cabbage (or 2)
1   med onion, chopped
1   C uncooked macaroni (whole wheat)
1   ½ C vegetable broth
1   tsp Italian seasoning
1   clove garlic, crushed
1   – 28 oz can diced tomatoes
1   – 15 oz can great northern beans (undrained)
1   can kidney beans (undrained)
8   oz corn (frozen or canned)

Heat all ingredients to boiling in Dutch oven. Reduce heat, cover and simmer about
15 min. until mac is tender. Or, put all ingredients except mac. in a crock pot. Cook
on low 3-4 hours. Add cooked macaroni before serving.

Sweet Potato Lentil Stew
(Cathleen Hobson)

4 cups vegetable broth
3 cups (about 1 1/4 lbs) sweet potatoes, peeled and cubed
1 1/2 cups lentils, rinsed
3 med sized carrots, cut into 1" pieces
4 garlic cloves, minced
3/4 tsp cumin
1/2 tsp ginger
1/4 tsp cayenne pepper
1/4 cup minced fresh cilantro or parsley
1/4 tsp salt
1/3 cup raisins
1/4 cup grated coconut
combine first nine ingredients in slow cooker. Cook on low 5-6 hours.
Stir in last two ingredients just before serving.

Potato & Kale Soup
(Polly Uher)

Boil 4 potatoes in their skins until done; set
aside.

In large pot put: 3 quarts water, 6 grated (peeled) raw potatoes, 1 TBLS salt, 1 TBLS
lemon juice, 1 TBLS onion powder (I diced a med. onion instead), 1 tsp. dried dill
weed, 1 bunch Kale- deribbed and chopped.

Cook until shredded potatoes are tender.

Add the previously boiled potatoes after dicing. Serve with ground pepper.

Lentil-Barley Stew
(Polly Uher)

Saute in dutch oven: 1/4 cup olive oi, 3/4 cup chopped celery, 3/4 cup chopped
onions

Add: 6 cups water, 3/4 cups lentils

Cook 20-30 minutes. Add: 1 quart canned tomatoes (diced), 3/4 cup barley, 2 tsp.
salt, 1/4 tsp. pepper, 1/2 tsp. rosemary, 1/2 tsp. garlic salt(or 1 clove fresh garlic,
minced). Simmer 45-60 minutes. Add 1/2 cup shredded or chopped carrots. Cook a
bit longer until carrots are almost soft. Serve!

                                      Breakfast

"Dancakes"
(Cathleen Hobson"

1/4 c applesauce OR 1/2 mashed banana
1 c whole wheat flour
3/4 c rice milk
1/2 Tbs honey
2 Tbs oil
3 tsp baking powder
1/4 tsp salt
1 c fresh or thawed raspberries, blueberries, strawberries or combination

Mix and cook on medium heat until golden.

Oatmeal
1/2 C regular oats
1/2 apple sauce (no added sugar)
1/4 raisins
handful of chopped pecans
Cinnamon

Cook oats as directed. Add apple sauce and raisins to sweeten and sprinkle with
pecans and cinnamon. If your raisins are hard throw them in with the oatmeal while
it is cooking. Add just a little more water than directed.

                                 Salads/Dressings
Olive Tapenade Spinach Special from the book REJUVENATE YOUR LIFE: Recipes for
Energy by Serene Allison of http://www.aboverubies.org

Into a very large bowl, toss:

1 10 oz bag of fresh spinach
2 avocados, cubed
1/2 cup of roughly chopped walnuts
3 generous tablespoons of Olive Tapenade (Cantare Olive Tapenade is sold fresh in the deli case
at Safeway near the hummus)
3 Roma tomatoes, diced

Make dressing by whisking together:
3 good tablespoons of raw apple cider vinegar (Bragg's brand is good)
3 generous tablespoons of Organic Grade B Maple Syrup
A pinch or two of sea salt (taste as you go)
A few cracks of freshly ground black pepper
2 tablespoons of extra virgin olive oil (you don't have to add too much as the olive tapenade has
an oily consistency)

Pour dressing over salad. Mix well and dig in. Get yourself a good helping because this one goes
fast!

Mandarin Orange Spinach Salad
(Dede Wood)1 Spinach bunch
1 Leafy Green lettuce Bunch
1 lg can mandarin Oranges
3/4 C. sliced almonds
1/2 C. honey
1/3 C vinegar
1 Tb paprika
1 Tb dry mustard
1 Tb celery seed
1 Tb SaltClean and wash spinach and lettuce. Tear up enough to fill a large bowl.
Drain mandarin oranges and mix with greens. Warm together in sauce pan honey,
vinegar, paprika, mustard, celery seed and salt. Cool and mix with greens just before
serving. Sprinkle almonds over top.Black Bean and Rice Salad 1 can black beans
1 C cooked rice
2 green onions, sliced
1/2 cucumber, diced
1 1/2 Tb olive oil
Juice of one lemon
2 Tb fresh cilantro, chopped
1 Tb oregano
1/2 tsp cumin
salt and pepper
1 tomatoes, diced
1/2 jalapeno, choppedCombine all ingredients and refrigerate several hours for
flavors to ripen. Miso Salad Dressing
(Jackie McPhee) 3/4 C (1/2 white miso with 1/2 water)
1 C safflower oil
1/8 C apple cider vinegar
handful of chopped onionBlend all ingredients in blender.

                                        Snacks

Granola Bars
(Carla Rohman)2 C rolled oats or (1 C rolled oats and 1 C rolled barley)
2 C unsweetened coconut
1/2 ts baking soda
1/2 ts baking powder
1 ts cinnamon
1/2 ts nutmeg
1 ts salt
1 C whole wheat flour
3/4 C Pure maple syrup
1/2 C honey
1 ts vanilla Mix dry ingredients altogether. Mix wet ingredients into the dry stuff. Press
into a greased 8 x 8 pan. Bake 20 minutes at 325. You can add dates and nuts also. No
Bake Cookies
(Jackie McPhee)2 C raisins
1 C oats
1 C almondsFood process until mixed and chopped. Press into 8x8 foil-lined pan.
Refrigerate until firm. Cut into squares.Granola
(Better Homes and Gardens)2 C regular oats
1/2 C coconut
1/2 C sliced or chopped almonds
1/2 C sunflower seeds
1/2 C sesame seeds
1/2 C honey
1/2 C cooking oilStir together oats, coconut, almonds, sunflower seeds and sesame
seeds. In another bowl stir together honey and oil, then stir into oat mixture. Spread
mixture evenly into a greased 15x10 baking sheet. Bake at 300 oven for 30 minutes,
stirring after 20 minutes. Turn onto a large piece of foil. Cook and break apart.

                                       Desserts

Apple Crisp
(Carla Rohman)8 C chopped apples
1 C orange juice
1/3 C honey
1/4 C real maple syrup
2 TB whole wheat flour
1 tsp cinnamon
1/2 tsp ginger
1/2 tsp nutmeg
2 TB lemon juiceMix all ingredients. Grease an 8 x 13 pan and spread mixture evenly
in pan. Topping:
1 1/2 C whole wheat flour
1 C oats
1/2 C oil
1/2 C real maple syrup
1 C chopped pecans or walnuts

Mix topping ingredients and sprinkle over apple mixture. Back for 50 minutes at 350
degrees.

								
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