“Vegetarian Times Complete Thanksgiving Cookbook” by the editors of “Vegetarian Times” magazine. MacMillan, 1998.

As Thanksgiving approaches we all (even vegans) yearn for the familiar tastes and aromas of the comfort foods we associate with the traditional American Thanksgiving dinner. Trying to follow a vegan lifestyle during this season of feasting can be a challenge, but the editors of Vegetarian Times have compiled a cookbook to please any non-turkey eater’s appetite. No longer do we have to be content with dry mashed potatoes, salad, and a roll while everyone else gorges on turkey flesh and gravy! This cookbook is full of holiday favorites and treats. The accompanying photos are mouthwatering in themselves, and the recipes I have tried live up to the excellent standards “Vegetarian Times” always maintains.

One recipe for Vegan Pumpkin Pie (page 193) is, in my opinion, the very best pumpkin pie I have ever had. That it is made without any eggs or dairy puts it way above conventional pumpkin pie recipes that are high in fat, calories, and cholesterol. You can use your own favorite pie crust recipe or the one included in the book. This is the simple filling recipe, smooth creamy, and out of this world!

Ingredients:

2 cups canned pumpkin

1 cup low-fat soymilk or rice milk

1/2 cup honey or 3/4 c. granulated sugar cane syrup (I used 1/4 c. honey and 1/4 c. agave syrup)

1/4 cup cornstarch

1/2 Tbsp. dark molasses, or to taste

1 tsp. vanilla extract

1 tsp. ground cinnamon

1/2 tsp. salt (I used Celtic sea salt)

1/2 tsp ground ginger

1/4 tsp freshly grated nutmeg

1/4 tsp. ground allspice

Preheat oven to 425 degrees. To prepare filling, in a large mixing bowl, mix all ingredients until smooth and blended. Pour into prepared crust and smooth top. Bake 10 minutes — THEN:

Reduce oven temperature to 350 degrees; bake until filling is set, about 50 minutes. Set on a wire rack to cool, then refrigerate overnight to set. Top with your choice of dessert topping if desired. I’m sure you will love it!

For more recipes like this, the cookbook “Vegetarian Times Complete Thanksgiving Cookbook” sells for $21.00 (or less if you shop around). For even more recipes for everyday cooking go to this great resource: http://www.vegetariantimes.com/recipes.

Homemade Vegetable Wash (Spray or Soak)

I have to admit that it just breaks my heart to spend a big chunk of my food budget on veggie wash. Those tiny spray bottles of veggie wash never seem to last long the way I use it, and plain water just doesn’t do the job for soaking leafy greens. Here are two simple solutions you can make at home with common household products you probably already have on hand. They cost only pennies to make and work really well. (You should refrigerate the spray because it contains fresh lemon juice)

SPRAY:

1 Tbsp. fresh lemon juice

1 Tbsp. baking soda

1 cup water

SOAK:

1/4 cup vinegar

2 Tbsp. salt

DIRECTIONS:

1. SPRAY: Put all ingredients into a spray bottle and shake gently to mix (it will foam). Spray on vegetables or fruit and allow to sit for 2-5 minutes, then rinse with cold water and dry.

2. SOAK: Fill a clean basin or sink with cold water. Add vinegar and salt, then stir until salt dissolves. Place vegetables or fruit in sink and allow to sit for 25 – 30 minutes. Rinse under cold water and dry.

These ideas came from http://www.food.com where you can find even more great recipes and money-saving hints.

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)

Two Easy Granola Recipes

These are two of my favorites. I always have some type of granola in the house for a quick nutritious breakfast or an easy pie or cobbler topping. With the price commercial cereals it really is more cost effective to make your own, and then you know exactly what’s in it — all your favorites!

Both of these recipes are very adaptable. I’ve been trying to avoid wheat, so I don’t use the wheat germ or bran, but double up on one or two of the other ingredients or simply omit them. Granola #2 (low-fat) is perfect for the dehydrator instead of baking; 105 degrees for 4 – 6 hours, or until dry. (I haven’t experimented with Granola #1 in the dehydrator yet)

Granola #1

3 c. rolled oats 1/2 c. vegetable oil

1 c. coconut 1/2 c. honey

1 c. chopped nuts

1 1/2 c. wheat germ

1/2 c. toasted sesame seed

1/2 c. raw sunflower seeds (unsalted)

Toast oatmeal 10 minutes @ 250 degrees.

Add other ingredients (I use a large oblong cake pan to do all this).

Blend together honey and oil, and pour this mixture on top of everything in cake pan. Stir well to coat.

Spread out mixture and bake @ 300 degrees for about 30 minutes stirring every 10 minutes.

Cool and add any dried fruit you like (raisins, cranberries, blueberries, etc.)

Granola #2

In a large bowl combine:

4 – 5 c. rolled oats

3/4 c. wheat bran

1/2 c. bran or bran flakes (optional)

1/2 c. sesame seeds

3/4 c. coconut

3/4 c. raw sunflower seeds

1/2 c. slivered almonds

1/2 c. chopped walnuts

3/4 c. flax seeds (ground or not)

In a separate bowl mix together:

1/3 c. raw, unfiltered honey

2 tsp. vanilla

1/3 c. fresh apple juice

Pour liquid over dry ingredients, stir to distribute evenly.

Spray oblong cake pan with PAM. Pour entire mixture into pan and bake @ 300 degrees for 30 – 45 minutes, stirring every 10 – 15 minutes.

Cool. Add any chopped dried fruit. Store in airtight container.

Enjoy!

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!

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

Raw Dehydrated Nuts and Seeds

This recipe was graciously shared by Dorothy Gibson, known to many as “the Honey Man’s Wife.” I regularly shop at their stand, Hallelujah Hive (www.HallelujahHive.com), on Fridays when I’m at Green Dragon Farmer’s Market. One day she offered a sample of these delicious spiced nuts after I had told her I was trying to eat a more raw diet. They are a healthy raw snack that is easy to prepare. The dehydration process does take a long time, but if you completely fill the dehydrator (mine has 9 shelves) you shouldn’t have to make them too often. These are so yummy you may be tempted to eat way too many, so please remember that even raw nuts are high in calories — don’t be greedy!

STEP I:

The first step is to soak your choice of mixed nuts and seeds in distilled water for 8 – 12 hours. This will release the enzyme inhibitors that are present in all nuts and seeds. As the enzymes are released the nuts become more digestible. After soaking you can simply refrigerate and use within 2 – 3 days, or you can dehydrate them.

To dehydrate, use a temperature of just 105 degrees for about 36 hours, or until crunchy. It is important to keep the temperature low so enzymes are not destroyed (then you would have cooked food, not raw). Most ovens are not able to keep a temperature below 118 degrees as is required to prevent enzyme loss. Enzymes are vital to youth and health for the human body. If you are using small nuts or seeds like pine nuts or sunflower seeds line the shelves with parchment paper. You can eat the nuts plain after dehydrating or use one of the versions below:

STEP II:

Salty Version

For just a salty, non-spicy flavor use Nama Shoyu non-pasturized soy sauce — about 2 Tbsp to every 4 cups nuts and seeds (or about 1 tsp sea salt in 2 Tbsp warm distilled water). Add Shoyu (or salty water) to nuts in a bowl, stir well and allow to marinate for 2 – 4 hours. Then, spread the nuts evenly in dehydrator and dehydrate @ 105 degrees for another 36 hours.*

Spicy Version

All the soaking process is the same; the only difference is adding spices to the Nama Shoyu. For 4 cups nuts/seeds in a small bowl mix the following:

1 Tbsp. onion powder

1 tsp. garlic powder

1 tsp. ground cumin

1/4 tsp. cayenne pepper

Stir until well blended, add to nuts/seeds and toss until the spices are evenly distributed. After marinating for two hours, taste to see if you’d like it to be saltier or spicier and adjust if desired; then marinate for two more hours.

STEP III:

Spread the marinated nuts/seeds evenly in the dehydrator and dehydrate @ 105 degrees for approximately 36 hours* or until crunchy.

*Dehydrating is a long process. Depending on the amount of nuts you are making and the type of dehydrator you have, you may find that you can cut down on the length of time for the second dehydration. Start checking at around 18 hours, and stop when nuts are dry and crunchy.

NOTE: Dehydrated nuts will keep in your pantry in a well-sealed container for about one month, almost indefinitely in the frig.

Potato Chips

This recipe is from the cookbook, “How We All Went Raw, Raw Food Recipe Book,” by Charles Nungesser, Coralanne Nungesser, and George Nungesser. I recently decided to eat more raw and purchased an Excalibur food dehydrator and this book to start on my journey. This potato chip recipe is the first I tried with my new dehydrator. I was delighted with the results, and so was my family. The chips were crispy and delicious. The only thing I would change is the cayenne pepper. For my taste 1 tsp. is just too much — way too spicy for me. Next time I will use 1/4 tsp. cayenne pepper, and I think that would be perfect.

I love that these chips are raw, and that I have the power to regulate the amount of spices; definitely healthier than the supermarket variety. A dehydrator uses low temperatures over a longer time than baking does, but don’t worry, it only costs 3 – 6 cents per hour to run a dehydrator, and you will be preserving the living enzymes in your food.

time: 20 minutes prep

2 – 3 hours to soak

11 – 12 hours to dehydrate

In a bowl, add: 6 red potatoes, thinly sliced (if you use russet potatoes, trim off any green spots)

5 cups distilled water

Soak about 2 – 3 hours; rinse and drain to remove starch.

In a bowl, add:

potato slices

1/4 c. extra virgin olive oil

1/4 c. Ume Plum Vinegar (or raw apple cider vinegar)

1 tsp. cayenne pepper (I think 1/4 tsp. is plenty)

1 – 2 tsp. sea salt, or to taste

Marinate for 1 hour. Place each chip on a teflex sheet and dehydrate 11 – 12 hours at 105 degrees.

Zucchini “Applesauce”*

The inspiration for this recipe came from http://www.allrecipes.com where you can find several variations of zucchini “applesauce.” I wasn’t quite satisfied with the one I tried, so I added some spices and a few real apples for texture. (I just didn’t think the texture was authentic without the apples). I also think you could use stevia as a sweetener if you wanted to avoid the sugar. (1/2 tsp. stevia equals 1 cup sugar, so add gradually and adjust according to your taste). This recipe is a surprising way to use up those last few zucchini now that apple season is upon us.

Ingredients:

2 large zucchini, peeled and chopped. (If the seeds are large and starting to get hard discard them and use only the fleshy parts)

3 lg. peeled apples (I used Granny Smith), cut into chunks

1/3 c. apple cider vinegar

1 – 2 tsp. cinnamon

1/2 c. sugar

3 Tbsp. brown sugar

1/4 tsp. nutmeg

1/4 tsp. cloves

1/4 tsp. allspice

Method:

Put all ingredients into a large pot. There is no need to add water because there is a lot of water in the zucchini already. Heat to boiling, and then reduce heat to simmer. Cover and cook for 30 – 60 minutes, stirring occasionally. (Cooking time depends on the zucchini.)

When the mixture has cooled then you want to blend it until mushy like applesauce. I used a Foley Mill to do this (the old fashioned way). You could also puree the cooled mixture in a blender or food processor.

*One of our favorite ways to eat any kind of applesauce is to pair it with a peanut butter sandwich for a very kid-friendly lunch 🙂