Franchia Vegan Cafe, 12 Park Ave. (between 34th & 35th St.) New York, NY 10016, (212) 213-1001.

Franchia is another healthy restaurant in the heart of Manhattan. They specialize in vegan Korean and Thai cuisine. Bibimbap is a popular traditional Korean health staple consisting of rice (your choice white or brown) with various toppings including vegetarian “chicken” or “duck.” A variety of Asian noodles and toppings are also available along with vegetarian sushi (all chicken, shrimp, crab meat, and tuna are vegetarian versions based on soy gluten and seaweed).

At Franchia I counted no fewer than 50 different hot and iced tea flavors. They’re sure to have your favorite or a new favorite you haven’t tried yet! You can linger over the Royal Tea Tray (26.95) or Prix Fixe lunch (26.95) or dinner (29.95) which includes everything from appetizers to dessert, or choose from one of the many lunch specials (12.95). The decor at Franchia is tranquil, modern, and upscale — a quiet haven in the middle of the bustling city. You will love it! The website is: http://www.franchia.com.

Madras Mahal Vegetarian Indian Restaurant, 104 Lexington Ave. (between 27th & 28th St.) New York, NY. (212) 684-4010

Having just returned from a delightful couple of days in New York City, I thought I’d share some great vegetarian restaurants we tried while there. I know it’s always a challenge to eat healthy when traveling, so I appreciate it when someone can point me in the direction of a good vegetarian restaurant when I’m away from home. Madras Mahal in Midtown Manhattan is one I can highly recommend. The restaurant specializes several diverse Indian cuisines with options we don’t often have the opportunity to try in traditional Indian restaurants. They offer dishes from both southern and northern India (yes, there is a difference), and the restaurant is strictly kosher. Actually, if you love Indian food this block of Lexington Ave has many establishments from which to choose if you’re feeling adventurous. We found the food to be delicious, prices moderate for the city, staff attentive and courteous — everything clean and efficient. Judging by the number of happy patrons at Madras Mahal we weren’t the only ones who felt this way. To learn more you can visit their website: http://www.madrasmahal.com.

Hearty “Chicken” Garden Soup

This soup is a melange of colorful garden vegetables and comfort food flavor with just a hint of hot cayenne pepper to spice it up. As healthy as it is beautiful, this recipe will make the most of summer’s bounty all in one pot — sure to be a keeper!

In a large pot:

Lightly saute 1/2 cup chopped onion in 1 Tbsp oil (or 1/4 cup water for low fat)

Add:

4 cups water and 1 (32 0z) container Imagine brand “No Chicken Broth,” and bring to a boil.

All at once add remaining ingredients:

3 stalks celery, chopped

4 carrots, cut into chunks

2 large orange bell peppers, cut into 1-inch pieces

1 medium zucchini (10 – 12 inches), cut in half lengthwise then cut into 1/4″ slices

1 large bunch kale, stalks removed and leaves chopped

1 Tbsp. whole fennel seeds

1/4 tsp. cayenne pepper

1 Tbsp. turmeric

1 – 2 tsp. gray Celtic sea salt (or to taste)

Simmer all ingredients together for 15 – 20 minutes. Add 1 package chopped Light Life brand “Chicken” Strips during the final 5 minutes of cooking (just to heat thoroughly).

Serve hot. (Makes about 8 generous servings)

Raw Carrot Apple Cookies

This is another great way to use carrot pulp leftover from juicing. If you don’t have a dehydrator you can bake them in a low temperature oven. I did this for years before I had a dehydrator, but you must keep an eye on them. If they do actually bake, they will still be yummy, full of fiber and nutrition, just not raw. Still a healthy cookie you can feel good about snacking on or giving to the kids.

Raw Carrot Apple Cookies

carrot/apple pulp (leftover from juicing)

soaked ground buckwheat groats OR soaked rolled oats

ground flaxseed

sprinkle of stevia powder (very potent, a little goes a long way!) or a little honey

dash sea salt

ground almond meal

raw sesame seeds

raw sunflower seeds

chopped almonds

chopped dried fruit, your choice ( I used papaya and cherries)

about ¼ c. water with 1 ½ Tbsp, lemon juice

Soak grains in water (not too much) about 20 mins.. Add remaining ingredients; use your own judgment to make a moist dough. Mix thoroughly using a wooden spoon. Shape and press dough into cookie shapes on teflex or parchment paper sheets. Dehydrate until they resemble a moist cookie (4 – 6 hours) – not too long or they will be very tough. If necessary flip and dehydrate on the other side until done.

You can vary this recipe by substituting whatever ingredients you have on hand for the nuts and seeds (poppy seeds, pecans, hazelnuts, Brazil nuts, pumpkin seed, coconut, etc.) and chopped dried fruit (raisins, cranberries, blueberries, currants, dates, etc.). Be creative – these cookies never come out the same twice!

China King Chinese Restaurant: 840 North Park Rd. Wyomissing, PA 19610 (Park Plaza)

China King is a small casual restaurant located in a little strip mall off N. Park Road. It is a great place to get delicious Chinese food fast. They offer several vegetarian dishes, including our favorite, General Tso’s “Chicken.” Food can be prepared with no MSG (you won’t miss it), brown rice is available on request, and any dish followed by (D) can be made as a low calorie, low cholesterol dish with absolutely no oil, salt or sugar — who says eating out will ruin your diet!

I consider China King to be an excellent value. The first time we ate in their tiny diningroom we ordered an entrée for each of us — big mistake! Two of us could barely finish one entrée, the servings were THAT BIG! Now we order one entrée and share it. That is plenty and with spring rolls and tea we leave completely satisfied with no boxes of leftovers to carry. Our total bill is usually around $12.00 for two people, a price that is hard to beat anywhere.

China King offers take out and delivery service ($10.00 minimum for delivery) if you’d rather eat at home or the office. Everyday they have a lunch buffet for only $5.45/ person which includes free water or soda, but I am sorry to say that there are no vegetarian entrees on the lunch buffet. (Maybe if enough people request it, they will change that!) Visa, MasterCard, and Diners Club cards are accepted, BYOB. Friendly, fast service, generous portions, low prices = highly recommend!

PHONE: 610-373-5851, 610-373-8805

FAX: 610-373-8803

No-Bake Granola Bars

I have been on a search for a good granola bar recipe for a long time. They are nice to have on hand for lunches or a quick grab-and go breakfast or snack. The price of granola and power bars in the supermarket is just going through the roof, and I refuse to pay so much for something I know is just a compilation of the ingredients I already have in my own kitchen. Also, I like to know exactly what goes into the food I am eating, prefer organic, and cringe to read the long list of unidentifiable ingredients in most packaged products in the grocery store.

This recipe makes 12 – 16 good size bars. They can be individually frozen or dehydrated if you prefer a crisper granola bar (I have found that dehydrating them is more successful if they are sliced thinner, so you will have more, but smaller, granola bars). The recipe is very adaptable so feel free to experiment*.

Ingredients:

4 c. Old Fashioned rolled oats

1 c. raw sunflower seeds

1/2 c. chopped dates

1/2 tsp. Kosher salt

2 tsp. cinnamon

1/3 c. raw honey

1/2 c. almond or cashew butter

1/2 c. almonds or cashews, chopped

2 Tbsp. tahini

juice of one fresh orange

In a large bowl combine all dry ingredients. In a smaller bowl blend together nut butter, tahini, raw honey, and fresh orange juice; pour over dry ingredients and stir well to mix until it starts to hold together almost like cookie dough.

Press mixture into an oiled 8″x8″ pan and refrigerate overnight. Cut into bars, individually wrap, and enjoy. (May be frozen or dehydrated after cutting).

*You can play with these ingredients by substituting pumpkin or flax seed for half the sunflower seeds, use a different type nut, add some dried berries in place of half the nuts, etc. It will still make a delicious granola bar, so be creative!

Tulsi, Fine Indian Cuisine Restaurant and Lounge, 2101 Columbia Ave. Lancaster, PA 17603, phone: 717-509-7771, www.tulsicuisine.com

Tulsi Indian Restaurant, under new management within the last 6 weeks, is well worth the 35 – 40 minute drive from Reading. It is located in the Travel Lodge Motel, but don’t be deceived by the outward appearance. Inside you will find a lovely candlelit diningroom with cloth tablecloths and napkins and uniformed waiters who could not be more attentive without being intrusive — very friendly and accommodating.

We were happy to find many vegetarian options on the menu at Tulsi. On a Wednesday evening we ordered from the “specials,” and for only $11.95 per person we each got one appetizer, one entree, rice, and naan (Indian bread). Beverage was extra, but free refills on the tea. For appetizers I ordered the Vegetable Samosas (crisp pastries stuffed with potatoes and spices) and my husband had the Vegetable Pakoras (assorted vegetable fritters). These appetizers were served with a crisp unleavened bread (I think the waiter called it “Roti”) and an assortment of three sauces (sweet, tangy, and hot).

For entrees I chose the Malai Kofta (vegetarian alternative to meatballs in a rich tomato/onion gravy with light raisins). I asked for “not spicy,” and it wasn’t — at first. It wasn’t until the third bite that I noticed the slow burn — not too hot, but I did have to rely on frequent bites of warm naan to cool off. The occasional raisin was a wonderful accompaniment to the heat and flavors of this dish, which I thought was delicious. The chef made Aloo Mutter for my husband’s special request at a 6 out of 10 on the hotness scale. He was smokin’, but he likes it that hot so he was very happy.

I would highly recommend Tulsi; for the flavor, price, and atmosphere I don’t think you can beat this restaurant. The portions are very generous. I wish we had left room to try one of their desserts, but the entrees were so tasty that we just couldn’t stop eating until we had finished them completely.

Tulsi is open everyday for lunch and dinner, and have a daily lunch buffet. They also offer take-out, delivery, and catering. My only criticism is that they don’t have a very big parking lot. That wasn’t a problem on a Wednesday night, but I could see it making parking difficult on weekends. If you like Indian cuisine then try Tulsi — I don’t think you’ll be disappointed.

Sweet and Sour Slaw

This is a Hallelujah Acres recipe. (You can find more of their delicious recipes at http://www.hacres.com). It is so healthy, fresh, and tasty! The combination of apples and onions with the veggies is outstanding. I appreciate the dressing — it’s much lighter than traditional cole slaw dressings that rely on mayonnaise or sour cream as a base. If you use a food processor the prep time is much lower than chopping and shredding everything by hand. Be warned: this recipe makes a HUGE amount. I used fairly small cabbages and it made over a gallon of slaw — make it for a crowd!

Ingredients:

1/2 green cabbage, finely chopped

1/2 red cabbage, finely chopped

4 stalks celery, finely chopped

3 carrots, shredded

1 onion, finely chopped

2 apples, finely chopped

Dressing:

1/ cup raw honey

1/2 cup lemon juice or Bragg’s vinegar

1/2 cup extra virgin olive oil

1 – 2 tsp. sea salt

1 Tbsp. celery seed

Blend raw honey, lemon juice or vinegar, olive oil, and sea salt until smooth. Stir in celery seed. Pour dressing over prepared vegetables and apple. Toss lightly to distribute dressing and set in refrigerator for at least 15 minutes to allow flavors to mingle. Serve cold.

Crockpot Sweet Potato Soup

This is a wonderful fall recipe; the color, aroma, and taste are all the best autumn has to offer. It’s the perfect way to warm up on a crisp cool evening. This soup can either be made on the stove or in a crockpot. I like to throw all the ingredients in the crockpot just before leaving for work — what a stress reliever to come home to the smell of dinner only minutes from serving!

Ingredients:

1 c. celery, chopped

1/2 c. onion, chopped

1 Tbsp. olive oil

4 medium sweet potatoes, peeled and cubed

32 oz. Imagine “No-Chicken Broth”

1 bay leaf

1/2 tsp. dried basil

1/2 tsp. sea salt

1 tsp. honey or maple syrup

Method:

Saute celery and onion in olive oil until tender. Put sautéed mixture in crockpot and add all other ingredients. Cook on High for 8 – 9 hours (until you return home).

Remove bay leaf. Puree cooked mixture with a submersible stick blender. (Or if you have extra time, cool cooked mixture and puree in batches in blender.)

Add: 16 oz. rice milk, 3 scoops rice “Better Than Milk,” 3/4 tsp. cinnamon and puree again until creamy. Add more rice milk if soup is too thick.

Serve hot topped with chopped walnuts, a sprinkle of cinnamon, croutons, or chopped scallions.

Miracle Fat-Burner Stew

I found this recipe about five years ago in a magazine, and have used it many times since. It makes A LOT. (I had to buy a large stock pot just to accommodate this recipe — a traditional dutch oven will not do). It is great for when you are cooking for a crowd, but if you are cooking for just one or two you can use one of the variations on different nights so you don’t get bored. It also freezes well. Serve with a crusty wholegrain bread.

Makes 10 (2-cup) servings: 258 cals.; 18 g. protein; 4 g. fat; 45 g. carbs.; 1.54 mg. sodium; 0 mg. chol.; 12 g. fiber

1 1/2 bags (1 lb. ea.) dried lentils

2 Tbsp. olive oil

2 c. chopped onions (1 12 oz. bag frozen)

2 Tbsp chopped garlic (6 cloves)

1 can (6 oz.) tomato paste

10 c. vegetable broth

1 can (28 oz.) stewed tomatoes

1 Tbsp. salt

1 tsp. paprika

1 tsp. cayenne pepper

2 bags (1 lb. ea.) assorted frozen vegetables (broccoli, cauliflower, & red pepper work well)

3 Tbsp. wine or balsamic vinegar

Sort and rinse lentils. In a very large pot saute onions and garlic in olive oil for 4 – 5 minutes. Add lentils and cook 1 minute, stirring. Add tomato paste and cook 1 minute stirring. Add broth and spices. Break up tomatoes into pieces with back of spoon. Bring to a boil. Reduce heat and simmer, partially covered, until lentils are very soft (ab. one hour).

About 10 minutes before serving add frozen vegetables and vinegar. Heat through.

MIRACLE FAT-BURNER STEW VARIATIONS:

To one (2-cup) serving of stew, stir in any of the following and simmer 3 – 5 mins.

CHINESE:

1/2 c. cubed firm tofu

1 tsp. soy sauce

1 tsp. peanut butter (reduced fat)

1/2 tsp. sesame oil

1 sliced scallion

MEXICAN:

1/2 c. salsa

Heat through and top with 1/4 c. shredded veggie cheese

HARVEST STEW:

1/4 c. frozen baby carrots

1/4 c. orange juice

1/4 c. canned pumpkin

1/8 tsp. ground cinnamon

INDIAN:

1 tsp. curry powder

1 tsp. tumeric

1 Tbsp. golden raisins

2 Tbsp plain soy yogurt

1 Tbsp cashews

1 tsp. chopped cilantro