Vegetarian Chop Souey

This is an easy, recipe that feeds 4 hungry people. It calls for just a few ingredients and doesn’t take much time to throw together. (The rice is the most time consuming part). Delicious!

Ingredients:

2 lg. onions, cut in half and thinly sliced

5 stalks celery, 1/2 inch slices

1 1/2 – 2 tsp. salt

1/4 tsp. pepper

1 can (15 oz.) bean sprouts (or you can use your own fresh bean sprouts)

1 large mixing spoonful of molasses

1 large mixing spoonful of soy sauce

1 pkg. Lightlife Smart Strips (steak style veggie strips)

Method:

Saute onions in one Tbsp. oil. Add celery and just enough water (or vegetable broth) to cover. Cook for about 5 minutes.

Then add the bean sprouts, seasonings, molasses, and soy sauce. Stir well to blend, and heat to boiling.

Thicken mixture with 1 Tbsp cornstarch diluted in 1/3 c. water. Stir until gravy thickens.

Add Smart Strips and cook for about 10 minutes to heat through. (If using fresh bean sprouts add them now instead of earlier and cook until they start to wilt, but don’t let them get mushy.)

Serve over cooked brown rice.

Cinnamon Apple Chips

This is a sweet healthy snack everyone will enjoy, and they’re much cheaper than those you can buy in the store. Yum!

Ingredients:

2 cups unsweetened apple juice or apple cider

1 cinnamon stick

2 Red Delicious apples

Method:

In a large pot or skillet combine the apple juice or cider and cinnamon stick; bring to a low boil. Preheat oven to 250 degrees.

Meanwhile core apples, slice off 1/2 inch from top and bottom (and eat!). Gently saw apples crosswise into very thin (1/8 inch) slices (a mandolin works great for this).

Drop slices into boiling juice; cook 4 – 5 minutes until slices are translucent and lightly golden.

With slotted spatula or spoon, remove apple slices from juice and pat dry. Arrange slices on cooling racks (I used the racks from my toaster oven for this). Place racks on middle shelf in preheated oven; bake 30 – 40 minutes until apple slices are lightly browned and almost dry to the touch. Let chips cool on racks completely before storing in an airtight container.

Makes about 40 chips.

Savory Spinach Dip

I got this recipe right off a box of Mori-Nu Silken Tofu. The box credits “Mari Oser’s Soy of Cooking” (Chronimed Publishing: Minn. MN) 1996. I hope you like it as much as we do. It is wonderful for parties served with fresh veggies or crackers. You could probably hollow out a bread bowl and serve the dip with little squares of bread, too, which I’ve done with other recipes but not this one specifically. (This recipe doesn’t have as much mayo as others I’ve made, so I’m not sure if it would soak into the bread and make it soggy or not). However you serve it — this recipe is a keeper!

Ingredients:

1 pkg. Mori-Nu Silken Soft Tofu, drained

1.75 oz. pkg. onion soup mix

1/2 c. mayonnaise (I use Vegenaise)

3 large cloves garlic, peeled

10 oz. pkg. frozen chopped spinach, thawed, drained, and pressed into colander

8 oz. can sliced water chestnuts, drained

1/4 c. thinly sliced scallions

Method:

Drain tofu and pat with paper towels. Place tofu in food processor, and blend until smooth. Add dry onion soup mix, mayo, and garlic; blend. Add spinach, and blend. Add water chestnuts and scallions; pulse just until chunky.

Refrigerate for at least an hour before serving. Makes 4 1/2 cups.

Coleslaw Crunch Salad

This is a recipe that has been making the rounds in Berks County for a couple of years now. I’ve made a few alterations to make it more acceptable for a healthy diet. The recipe makes a huge amount, so use a very large salad bowl to mix and serve. Easy to make and requiring only a few simple ingredients, it is perfect as a take along dish for picnics or group dinners. Everyone will love it!

Ingredients:

2 pkgs. vegetarian ramen soup noodles

1 16oz. bag coleslaw mix with carrots

1 c. raw sunflower seeds(Once I ran out of sunflower seeds and substituted 1/2 c. pine nuts and 1/2 c. pumpkin seeds, which worked just fine)

1 c. slivered almonds

1/2 c. sweetener (raw or white sugar, agave, or honey. Use honey only if you intend to eat all the salad that day — honey contains enzymes that will cause the slaw to wilt by the second day)

1/3 c. vinegar

1/4 – 1/3 c. extra virgin olive oil

diced scallions (optional)

Method:

Combine coleslaw, nuts, scallions, and crushed ramen noodles (reserve seasoning packets)

Just before serving mix together: oil, sweetener, vinegar, and the two ramen flavor packets. Pour this dressing over other ingredients in the bowl, and toss to evenly coat. Serve.

Potato-Leek Soup

This recipe is from “The New Enchanted Broccoli Forest,” by Mollie Katzen (an excellent cookbook).

The important thing to know here is how to clean a leek, because they grow like an onion and collect dirt in each layer. If you don’t clean them properly you will be eating a lot of dirt!

First of all, cut off and discard any of the tough, hard, or dry green ends of the leek that you don’t want to use. It’s okay to use the tender young green part near the bulb. Then trim off the root end and slice lengthwise all the way up the leek. You will wash one half at a time, gently folding back each layer to expose and rinse out any dirt you find. Drain, and you are ready to chop.

Ingredients:

3 medium sized potatoes

3 cups cleaned and chopped leeks

1 medium stalk celery, chopped

1 large carrot, chopped

4 cups water

1 1/2 tsp. salt

1 cup unsweetened soymilk

freshly ground black pepper

optional: snippets of fresh herbs
(thyme, marjoram, basil)

1) Scrub potatoes and cut them into chunks (I always peel them first) Place them in a soup pot or dutch oven with the leeks, celery, carrot, water, and salt. Bring to a boil, cover, and cook until potatoes are tender (about 20 minutes). Remove from heat and cool.

2) Puree the soup in batches in a blender or food processor. (I just use my immerseable stick blender and puree it in the pot while it’s still hot — what a time-saver!) Return the puree to the pot, and stir in the soymilk.

3) Add black pepper to taste, and adjust salt if necessary. Can be served hot or cold (hot is delicious), with a sprinkling of fresh herbs, if desired.

Creamy, low fat, wonderful!

Tex-Mex Bean Salad

This is an easy salad to throw together the night before your event. We like it served with guacamole and tortilla chips. If you have any leftover you can add some cooked pasta (and a little extra salsa if necessary) to it and have it either cold or hot the next day.

Ingredients:

1 16 oz. can black or dark red kidney beans, drained and rinsed

1 16 oz. can corn, drained and rinsed

1 small can sliced black olives, drained and rinsed

1/2 – 3/4 c. chunky style salsa

1/2 chopped green or red pepper

3 sliced scallions

juice of 1 lime

1 Tbsp. extra virgin olive oil

salt and pepper to taste

Combine all ingredients in a bowl and toss gently. Refrigerate several hours before serving for flavors to blend.

Recipe: Carrot Raisin Salad

This is a so-o-o simple recipe for times when you are out of greens (or just want a change from a green salad), but still want to have a fresh salad with your meal. There are only two main ingredients plus my favorite honey/lemon dressing which I use on many salads. It’s a sweet/tangy flavor that appeals to adults and kids.

Salad Ingredients:

3 cups grated raw organic carrots (about 3 large carrots)

1/2 cup organic raisins

Dressing Ingredients:

Juice of one lemon

Equal amount of honey

Whisk lemon juice and honey together, and pour mixture over grated carrots and raisins. Refrigerate until served.

Grilled Sweet Corn

This is another good recipe for those who are wondering what a vegetarian could possibly throw on the grill for supper. We like to grill corn on the cob in the husks. This requires soaking the ears for at least one hour.
If the corn has a lot of silk you can peel back only the top half layers of husk and remove as much silk as possible. Then rewrap the husks over the corn. Or, you can cut off as much silk as is hanging outside the husks. Usually I just leave it on. Once the corn is grilled the husk and silk remove easily, and that is part of the fun of eating outdoors anyway, and a way to get your guests involved in the fun, too.
Once the silk issue is dealt with, simply put the ears of corn in the sink and fill it with enough water to completely cover, and let them soak. I like to do this on a Sunday just before leaving for church. Then, when we get home and fire up the grill the corn is all ready to go.
Remove the corn from the water and shake to remove excess water. Place on cooking grate and cook on indirect/medium heat for about 25 minutes, turning 3 times. Husks may get brown and shriveled — don’t worry about that.
The corn will be very hot! Wear gloves or use ovenmitts to protect your hands while husking. (Each person husks his own ear of corn, so have a bucket handy for husks).
REMEMBER: organic corn is always your best choice.

Broiled Summer Vegetable Wraps

When summer comes everyone wants to grill something delicious and eat outside. Vegetarians are often clueless about what to do when that urge strikes. When your meat-eating friends are grilling steaks and chicken, what are you supposed to do? Nuke another veggie burger?
We have found that grilled or broiled Vegetable Wraps are not only delicious, but beautiful — much more colorful and appetizing than a hunk of brown meat. Plus, you can do all the slicing and dicing the day before and allow the veggies to marinate overnight. The next day you only have to broil or grill them for a few minutes, and they’re ready to wrap.

Ingredients:
Any combination of 1/2 inch sliced zucchini, yellow summer squash, eggplant, and red, green, and/or yellow sweet peppers . (Slice enough to fill a large oblong glass lasagna-type casserole dish).
1 large onion cut into eighths
2 – 3 cloves of thinly sliced fresh garlic

Marinade:
1/3 c olive oil
2 – 3 Tbsps. balsamic vinegar
1 tsp. Italian seasoning
1/4 tsp. salt
Drizzle marinade mixture over vegetables and gently stir and toss to coat them. (Use more marinade if desired). Cover with plastic wrap and allow to marinate in the refrigerator overnight.

The next day:
Preheat oven on BROIL setting. Spread marinated vegetables on a large PAM-sprayed baking sheet (with sides). Broil for 4 minutes, turn veggies, broil for another 4 minutes. Repeat until done. This doesn’t take too long — about 10 – 15 minutes total. The veggies will be done when they are slightly wilted and browned. — OR —
If you want to use your outdoor gas grill instead of the oven broiler, just put the prepared vegetables on a double thickness of PAM-sprayed heavy-duty aluminum foil. Cover with another double layer foil, and securely seal edges. Place on center grate and turn package over once or twice during cooking.
Serve on wraps with veggie cheese and Creamy Herb Dressing*

Easy Oven Roasted Potatoes

This is a super simple recipe that I use for picnic dinners. There is minimal preparation (quick!) and clean-up (gotta love that!), and it’s so-o-o yummy your family will beg for seconds. You can alter the seasonings by using whatever you prefer, but the preparation and baking times remain the same. I usually serve this cook-out favorite with veggie burgers, vegetarian baked beans, and some type of salad.

INGREDIENTS:

6 large potatoes (cut into planks)

1/4 c. light olive oil

1 packet Taco Seasoning, Hidden Valley Salad Dressing Mix, or any kind of seasoning mix you like — you choose. I have even made my own mix (using salt, pepper, paprika, and garlic powder), and it turned out great.

METHOD:

Preheat oven to 400 degrees

Spray a large oblong baking pan with PAM or olive oil.

Scrub and dry potatoes. Cut each potatoes lengthwise into 6 – 8 planks.

In a large plastic bag (a gallon size freezer bag works well) place all ingredients. Close tightly and shake to completely coat and season all the potatoes.

Spread potatoes on prepared pan. Bake for 20 minutes, flip potatoes over, and bake for another 20 minutes. That’s it!