I've been asked by the local hospital dietician to post my wife (Bev) recipes: so here goes.Index Bev's Recipe Collection
No Cholesterol, Low Fat, High Fiber Recipes!
Almond Rice Loaf
Broth
Country Crock Pintos
Margarine Replacement
Marinated Garbanzoes
Mexican Beans and Rice
New Sprinkles Recipe!
* No Alarm Chili Powder
Pasta Primavera Pronto
Quick Tomato Lentil Bake
Savory Butter Burgers
Scalloped Soybeans
Soyasaugage (Patties,balls)
Soy Souffle
Thanksgiving Loaf
Tofu Vegetable Quiche
Tomato-Lentil Delight
Vegan Sour Cream or Dip
Vegi-Burger
Wheat Meat (Gluten)
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Vegan Sour Cream or Dip
1 pkg. 12.3oz Mori-Nu FIRM Tofu silken Style
1 tsp. garlic powder
1tsp. onion powder
1tsp. salt
1Tbsp. lemon juice
Blend all ingredients in blender 'til smooth.
Chill before using.
Variation: Tofu may be substituted with 1 cup RAW cashews or almonds and 1/4cup BOILING WATER.
Herbs or seasonings may be added to taste
Soya Saugage (Patties,balls)
1/8 tsp. salt
1 tsp. garlicpowder
1/2 tsp. summer savory
1/4 c. soy flour
1-1/2 Tbsp. chicken-like seasoning
2 c. cooked soy grits
1-1/2 Tbsp. basil
1/8 tsp. cayenne pepper
1 tsp. onion powder
1 Tbsp. soy sauce
1/4 c. whole wheat flour
Mix all ingredients together.
Form into small sauges, or patties, or balls
Put in fry pan lightly coated with oil
Cover pan and fry; turning to brown evenly
Great with your favorite cooked veggies or with Sweet and Sour sauce and rice
VARIATION: May use soybeans in place of soygrits;
Soak 1 lb soybeans overnight in water.
Drain, rinse, blend in blender until chunky
Simmer in a pot of water until soft.
Soy Souffle
2 c. soaked soybeans
1-l/4 c. water
2-l/2 tsp. yeast flakes
1-l/2 tsp. onion powder
1-l/2 tsp. garlic powder
2 tsp. chicken style seasoning
1 Tbsp. flax seed ground in coffee grinder, mix with 1/8 cup of water
to make gel.
Combine all ingredients in blender; blend thoroughly about 2 minutes till smooth.
Pour into 9" pan and bake 350 F. till fork in middle comes out clean, about 45 minutes to an hour. Serve warm with gravy.
New 'Sprinkles' Recipes!
1/4 c. Nutritional Yeast flakes
1/4 c. Sesame seeds (toasted)
1/4 tsp. salt
Grind all together in coffee or nut grinder!
Margine Replacement
1 c. Hot Cooked Millet
1/2 tsp. salt
1 Tbsp. Nutritional Yeast Flakes
1/3 to 1/2 c. Water
1/4 c. (or less) cooked carrots (for color)
Place all ingredients into blender, blend until very creamy and smooth.
If sweeter taste is desired, add 1/4 to 1/3 cup coconut and/or 1/4 cup maple syrup.
Store in refrigerator to chill
* To make garlic butter, add 1 tsp. Garlic Powder or 1-2 fresh garlic cloves, and 1 Tbsp. Parsley Flakes.
Pasta Primavera Pronto
4 Tbsp. olive oil
1 onion, chopped
1 bell pepper, chopped
4 cloves garlic, chopped
1 c. small brocolli florets
1 c. small califlower florets
1/2 c. baby carrots, sliced
1/2 tsp. salt
16 ounces uncooked spaghetti
1 c. prepared tomato pasta sauce
1/4 c. "Sprinkles" (See New "Sprinkles" Recipe)
Over medium heat, put the olive oil in a small frying pan. When the oil is hot, add onion,bell pepper, garlic, brocolli, cauliflower, carrots and salt.
In a pot of boiling water cook spaghetti until done. When the vegetables are cooked but still crunchy, mix in the pasta sauce, and add the mixtrue to the spaghetti that has been cooked and drained. Top with "Sprinkles" and serve. Serves 4-6
Savory Butter Burgers
1 c. soaked garbanzos
1/4 c. raw cashews
3/4 c. water
1 c. Quick Oats
1 c. ground walnuts
1 onion (minced)
1 tsp. salt
4 tsp. chicken-style seasoning
1 tsp. garlic powder
1 tsp. Vege-sal
2 Tbsp. dried parsley
Blend first 3 ingredients in blender until smooth. Pour into bowl. Add remaining ingredients. Form into patties, and bake on a sprayed cookie sheet 350 deg F, 20-30 minutes on each side.
Scalloped Soybeans
3 c. Cooked soybeans
1 small onion (finely chopped)
1 c. diced celery
1/2 green pepper (diced)
1/2 c. tomato sauce
1/2 tsp. salt
1/4 c. boiling water
Combine all ingredients in a casserole dish. Bake 1-1/2 hours @ 350 deg. F.
Tofu Vegetable Quiche
1/2 lb Tofu
1/2 c. water
1/2 c. raw cashew (ground fine in nut grinder)
1/2 tsp. garlic powder
1 tsp. salt
2 Tbsp. arrowroot powder or cornstarch
1 tsp. sweet basil
1 tsp. Italian Seasoning
1/2 c. chopped Green Pepper
1/2 c. chopped Pimentos
1/2 c. sliced onion
1/2 c. diced carrots
1/2 c. sliced olives
Blend first 7 ingredients in blender until smooth.
Saute green pepper, pigmentos, onions, and carrots in a small amount of water for just a few minutes. Add vegetables to the creamy mixture, along with olives.
Mix and pour into an unbaked pie shell. Bake @350 deg. F. for 35 minutes.
Vegi-Burger
2 c. Bulgar wheat
2 c. water
1/2 medium onion
1/2 tsp. garlic powder
1-1/2 tsp. salt
1 Tbsp. Chicken-style Seasoning
1 c. walnuts
Blend all but the wheat in blender. Add blender mixture to Bulgar wheat in medium sauce pan. Cook 20-30 minutes until thick. Spread on sprayed cookie sheet and bake @ 250-300 deg.F for 45-60 minutes.
Turn over after 30 minutes.
Great in Enchiladas, over Pizza, in Spaghetti sauce, nachos, or as a filling in Pita pocket bread, delicious in stuffed baked potatoes .
Alternative: Pour boiling water over Bulgar wheat which has been seasoned with onion and garlic salt,. Stir and let set till water has absorbed.
Wheat Meat (Gluten)
1 c. walnuts
1/4 c. rolled Oats
1/2 c yeast flakes
1 tsp. salt
1 tsp. onion powder
1 tsp. garlic powder
1-3/4 c. warm water
2-1/2 c. Gluten Flour
Blend first 7 ingredients in blender until creamy, about 30 seconds.
Place blended mixture into mixing bowl.
Use a dough-hook, or heavy wire whisk. Set at Low speed and add all flour. Mix until very smooth several minutes until it forms a rubber-like ball. Remove dough. Cut to desired size. Bring broth to a boil in a covered saucepan. Drop pieces into boiling broth. Lightly boil 1-1/2 hours.
Can be used with Shake'N Bake, and fried as is. OR sliced and used in your favorite recipes, such as Stroganoff, Thanksgiving Loaf, Vegetable Stew, Stir-fry, etc. (Freezes well)
Broth
10 c. water
1-1/4 tsp. salt
1/3 c. soy sauce (unfermented)
Combine all ingredients in large sauce pan. Cover and bring to boil. Use as in ABOVE recipe (Wheat Meat)!
Thanksgiving Loaf
1 qt. bread cubes
1 c. cold water
6 medium chopped green onions
2 celery stalks (chopped)
1/2 tsp. Sweet Basil
1/8 c. oil
1 Tbsp. Chicken-like seasoning
1-1/2 c. of cubed Wheat Meat (Gluten)
1/2 tsp. salt
1 tsp. sage
2 tsp. dried parsley
Mix all ingredients together in a large mixing bowl.
Toss lightly.
Pack into oiled casserole dish.
Bake 350 deg. F. for 1 hour.
Good served with Cranberry Sauce
Country Crock Pintos
1 lb. dry Pinto or Red Kidney Beans
1 tsp. Paprika
1 tsp. Cumin
1 tsp. Garlic Powder
2 tsp. Salt
1 Tbsp. Onion Powder
1/2 tsp. Oregano
1/2 of a 6 oz. can of Tomato Paste
Sort and rinse beans in cold water. Place in bowl, cover with water, and let soak overnight. Drain.
Place in saucepan, cover with water, bring to boil, let boil 1 to 2 minutes. Turn off heat. Let sit 1 hour. Add all other ingredients.
Return to boil, then reduce heat to low, and simmer till beans are tender .
Mexican Beans and Rice
1 medium onion, chopped
1 green pepper, chopped
1- 540ml can of tomatoes
1/2 tsp. Cumin
1/4 tsp. Celery seed
1-540 ml. can of Kidney or Pinto beans, drained
1 c. Cooked rice
1/3 c. Vegi Cheese (opt.)
In a saucepan, combine onion, green pepper, tomatoes, cumin and celery seed. Bring to a boil over Medium heat; reduce heat and simmer for 5 minutes, stirring once or twice.
Add beans and rice. Stir gently to combine.
Continue to simmer 10 minutes longer for flavors to blend.
Sprinkle with Vegi Cheese.
Almond Rice Loaf
1 c. Almonds or Cashews, raw
2 slices whole wheat bread
1 Tbsp. Soy sauce
1/4 tsp. Celery salt
1 small onion
1 c. Tofu milk (or milk of your choice)
1 tsp. salt
2 c. Brown rice, cooked
Blend all ingredients except rice in blender. Stir in rice,
1 Tbsp. dried parsley and 1 tsp. basil. Mix well and bake
@ 350 deg. F. for 1 hour.
Quick Tomato Lentil Bake
1 c. dry brown lentils
3 c. water
1 tsp. salt
1 bay leaf
1- 14 oz. can of tomatoes
1- 10 oz. can of tomato soup
Cook lentils in 3 cups of boiling water with salt and bay leaf.
Simmer 30-45 minutes. Remove bay leaf . Add tomatoes and soup.
Bake 30 minutes in 325 deg. F. oven.
Tasty with baked potatoes.
Marinated Garbanzoes
4 c. cooked Garbanzoes and juice
1/2 c. diced green peppers
1/2 c. onions, chopped
1/4 c. pimentos (red pepper, diced)
1/3 c. lemon juice
1/4 tsp. garlic powder
1 Tbsp. No Alarm chili powder*
1 c. water
1/2 tsp. salt
2 Tbsp. dried parsley
Combine first 4 ingredients in 2 qt. casserole dish. Blend last 6 ingredients. Pour over vegetables (first 4 ingredients). Bake in a covered casserole dish @ 400 deg. F. for 1 hour.
* No Alarm Chili Powder
2 bay leaves
1/2 tsp. sweet basil
1 Tbsp. dried parsley flakes
1 tsp. oregano
1-1/2 tsp. onion powder
1 tsp. garlic powder
2 Tbsp. paprika
2 tsp. cumin
Blenderize all ingredients until thoroughly mixed and ground.
Store in air-tight container.
Tomato-Lentil Delight
2 c. uncooked brown lentils
1 c. chopped onion
1/2 c. sliced celery
1/2 c. diced carrots
1 Tbsp. dried parsley
4 c. tomato juice or canned tomatoes
1/4 tsp. cumin
1/2 tsp. oregano
1/4 tsp. sweet basil
1 tsp. salt
1 tsp. onion powder
1 tsp. garlic powder
1 Tbsp. oil (optional)
Cook the lentils, onions, carrots and celery together in 4 cups of water for 30 minutes. add other ingredients; simmer 30 minutes or until lentils are tender. Serve with whole wheat toast.
Did a little formating to make titles stand out.[This message has been edited by Linda Sutton (edited February 07, 2001).]
