Recipe

Recipe – Zucchini with Quinoa Stuffing

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½ cup quinoa, rinsed

½ cup almonds, chopped

4 medium zucchini

2 cloves garlic, chopped

1 15 ounce can cannellini beans, rinsed

1 cup grape or cherry tomatoes, quartered

4 tablespoons olive oil

¾ cup grated Parmesan flavored soy topping

Heat oven to 400 degrees. In a large saucepan, combine the quinoa and 1 cup water and bring to a boil. Reduce heat to medium-low, cover and simmer until the quinoa is tender and the water is absorbed, 12 to 15 minutes. Meanwhile, cut the zucchini in half lengthwise and scoop out the seeds. Arrange in a large baking dish, cut-side up. Fluff the quinoa and fold in the beans, tomatoes, almonds, garlic, ½ cup of the Parmesan, and 3 tablespoons of the oil. Spoon the mixture into the zucchini. Top with the remaining tablespoon of oil and ¼ cup parmesan. Cover with foil and bake until the zucchini is tender, 25-30 minutes. Remove the foil and bake until golden, 8 to 10 minutes. Quinoa—(keen-wa)—is the king of grains, a perfect protein with a wide range of amino acids. It has approximately 17 percent high quality protein. It can be used as a cereal, in place of rice, or use the flour.

Recipe – Garden Gazpacho

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½ cup corn (cooked)

½ cup cucumber (diced)

1 yellow or red tomato (seeded, chopped)

2 cups low-sodium VI Vegetable Juice

1 cup zucchini (raw, chopped)

2 teaspoons lime juice

½ cup diced carrots (cooked ‘til crunchy tender)

2 Tablespoons fresh basil or parsley

½ cup peas (cooked)

1/8 teaspoon cayenne pepper

Mix all ingredients in a medium bowl; stir until combined. Chill 1-2 hours or overnight before serving. Serve cold. Yield: Four one-cup servings. Per serving: calories: 95; Fat: 0 grams; saturated fat: 0 grams; sodium: 37 milligrams; carbohydrates: 20 grams; dietary fiber: 4 grams; protein: 4 grams.

Recipe – Indian-Spiced Cauliflower and Chickpeas

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4 cups cauliflowerets

1 onion, chopped

1 carrot, diced

15 oz. can chickpeas (garbanzo beans), drained and rinsed

2 garlic cloves, minced

2 tsp. vegetable oil

2 tsp. gingerroot, minced fresh

1 ½ tsp. curry powder

½ tsp. salt

1/8 tsp. cumin

15 oz. can diced tomatoes, undrained

1 cup frozen or fresh green peas

Place cauliflower in a saucepan; cover with water. Bring to a boil; cook for 5 minutes. Drain and set aside. In a large skillet, sauté onion, carrot and garlic in oil until tender. Stir in the ginger, curry, salt and cloves. Add the beans, tomatoes, peas and cauliflower. Cook and stir for 5 minutes or until heated through. Remove from the heat. Serve over rice.

Recipe – Eggplant Stew

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2 pounds eggplant, cubed

1 – 14 oz. can garbanzos

3 6-oz. onions, chopped

2 – 14 1/2 oz. cans diced tomatoes

1 Tbps olive oil

In a 9×13 inch pan, mix eggplant, onions, and oil. Bake in a 450 degree oven until eggplant is very soft when pressed, about 45 minutes. Drain and rinse garbanzos; drain tomatoes reserving juice; add water to juice to make 1 1/3 cups. Add mixture to eggplant. Continue to bake until vegetables are hot, about 20 minutes. Add salt to taste.

Recipe – Almond Brown Rice Stuffing

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1/2 cup slivered almonds

1/2 cup chopped celery

3 Tbpn margarine

1/2 tsp. chicken style seasoning

1 medium tart red apple, cored and diced

1/4 tsp. thyme

1/2 cup chopped onion

3 cups cooked brown rice

Cook almonds in margarine in large skillet over medium-high heat until golden brown. Add apple, onion, celery, chicken style seasoning, and thyme; continue to cook until vegetables are tender-crisp. Stir in rice; cook until thoroughly heated. Bake in tightly covered baking dish at 350 degrees, 25 to 30 minutes. Serves 6.

Recipe – Roasted Root Vegetable Medley

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8 to 12 slender carrots, peeled and trimmed 1 or 2 large beets, peeled and cut into thick wedges
8 to 12 baby turnips, peeled 1 whole head garlic, separated into cloves, unpeeled
6 to 8 fingerling potatoes, scrubbed and cut lengthwise in halves 2 or 3 sprigs fresh rosemary, sage or thyme
1 or 2 large parsnips, peeled, trimmed, and cut diagonally into 1-inch thick slices Salt
1 or 2 medium onions, trimmed, peeled and halved, each half cut into quarters Extra-virgin olive oil
Preheat the oven to 400 degrees F. Put all the vegetables and the herb sprigs in a large baking dish. Season well with salt, drizzle generously with olive oil, and toss them with your hands to coat them evenly. Put the baking dish in the preheated oven and cook, stirring the vegetables occasionally, until they are tender and golden brown, about 45 minutes. If desired may substitute or add other root vegetables such as kohlrabi or celery root.  

Recipe – Pineapple Squares

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2 cups canned crushed pineapple

1/2 cup plus 2 Tbsp sugar

2 Tbsp. cornstarch

1 Tbsp. fresh lemon juice

1/3 cup margarine

1 1/2 cups all purpose flour

1 tsp. baking powder (aluminum free)

1/2 tsp. salt

1/3 cup plain or vanilla soy milk

1 tsp. pure vanilla extract

1/2 cup flaked sweetened coconut

Preheat oven to 350 degrees. Grease a 9 inch square baking pan. In a saucepan, combine the pineapple, 2 tablespoons of the sugar, cornstarch, and lemon juice. Cook over medium heat stirring until slightly thickened, about 2 minutes. Set aside. In a large bowl, cream together the margarine and the remaining sugar until light and fluffy. Add the flour, baking powder, and salt. Stir in the soy milk and vanilla and mix until crumbly. Press about two-thirds of the dough mixture into the prepared baking pan. Mix the coconut into the remaining dough mixture and set aside. Spread the pineapple mixture evenly over the bottom crust in the baking pan. Sprinkle the remaining dough mixture on top of the filling and press gently. Bake until the top is golden brown. About 30 minutes. Cool before cutting. Store in an airtight container.

Recipe – Broccoli Arugula Soup and Arugula/Romaine Salad

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Recipe
Broccoli Arugula Soup
1 Tbsp. olive oil 2 1/2 cups water
1 clove garlic, chopped 3/4 cup arugula
1 small yellow onion, diced 1 tsp. salt, to your taste
1 head broccoli, cut in small florets
 

Sauté onions in oil over medium heat. Add garlic and sauté for another minute or so. Add broccoli and cook 3-4 minutes. Add water and salt and bring to boil. Cover and simmer until broccoli is tender, around 5 minutes. Pour into blender and add arugula. Blend until smooth or to consistency you would like.

 

Recipe
Arugula/Romaine Salad
2 cups young arugula leaves, rinsed and dried  1 Tbsp. fresh squeezed lemon juice
2 cups chopped Romaine lettuce A little salt to taste
1 cup cherry tomatoes, cut in half 1 avocado, peeled and sliced
2 Tbsp. oil
 

Place all ingredients except avocado into bowl. Cover, and shake or stir to mix. Serve with avocado slices.

 

Recipe – Triple Sprout Salad

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TRIPLE SPROUT SALAD  
1 cup crunchy bean sprouts, such as lentils, green    peas, and adzuki beans ¼ cup chopped cilantro
1 cup mung bean sprouts ¼ cup toasted sesame seeds
4 green onions, white and green parts chopped 1 cup alfalfa sprouts
½ cup sliced grape tomatoes 4 cups watercress
½ cup chopped orange bell peppers  
Toss together crunchy sprouts, mung bean sprouts, green onions, tomatoes, bell pepper, cilantro, and sesame seeds in large bowl. Add dressing of 2 Tbsp. lime juice, 2 tsp. sesame oil and 1 tspn white miso, and toss to coat. Separate alfalfa sprouts with your fingers, and stir into salad mixture. Serve on bed of watercress.  

 

Recipe – Mixed Berry Smoothie

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2 frozen bananas

4-5 strawberries

1 cup blueberries

1 cup raspberries

1 Tbsp. maple syrup or sugar

1-2 Tbsp. ground flax seeds

½ cup frozen spinach (Optional)

1-2 cups ice (depending on desired thickness)

(If using frozen berries, use soy, almond or rice milk instead of ice)

Toss all ingredients together into a high-speed blender. Blend until smooth.