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 🙂

Zucchini Casserole #2

Here is another great zucchini casserole; easy to make comfort food:)

Ingredients:

2 lbs cubed zucchini

1 c.chopped onion

1 tsp. salt

1/4 tsp. pepper

4 Tbsp. organic butter

1 c. whole wheat saltine crackers, crumbled

1/2 c. plain organic soy milk

1 c. Vegan Gourmet cheddar cheese, by Follow Your Heart – shredded

1/2 c. pecans – finely chopped (or buttered bread crumbs)

Method:

In a large non-stick saucepan saute the zucchini, onion, salt, and pepper. (Zucchini is very moist, so no water is necessary). Cook over medium heat until zucchini is tender, stirring occasionally. Add the butter, and gently stir until butter melts.

Stir the crumbled crackers into the zucchini mixture, and add the soy milk.

Spray a glass baking dish with vegetable oil (PAM), and spread half the zucchini mixture in the dish. Sprinkle half the veggie cheese, cover with remaining zucchini mixture, then the rest of the “cheese.”

Top with the chopped pecans or bread crumbs.

Bake @ 350 degrees for about 20 minutes.

Serve hot with a big salad, and you have a complete dinner that is as satisfying as mac ‘n cheese, but a whole lot healthier. (4 – 6 servings)

Very Berry Pie

This recipe comes from “Country Life Vegetarian Cookbook.” It is easy and so healthy. If you pick your own blackberries as I did, it’s also very economical. The taste is sweet/tart and the berries stay whole and fresh because you never cook them. YUM!

Ingredients:

1 1/4 c. pineapple juice or apple juice concentrate (I used the apple juice concentrate)

1/2 c. honey

1 tsp. vanilla

6 1/2 Tbs. organic cornstarch

4 c. frozen raspberries, blackberries, or boysenberries (I used blackberries)

Method:

Blend the first four ingredients on high for 10 seconds or until smooth. Pour into a saucepan and cook over medium-high heat stirring constantly until thick. Remove from heat and gently fold in frozen berries with a rubber spatula.

Pour the berry mixture into a 9 inch baked pie shell and chill.

That’s it — Enjoy!

Recipe: Vegetarian Slow Cooker Casserole

Normally vegetarian recipes for dishes prepared in a slow cooker require additional preparation before you put everything into the slow cooker and turn it on. I like this one because it requires no advance prep: nothing to saute or blanch beforehand. What could be easier?

Ingredients:

2 – 3 large potatoes, sliced

2 – 3 med. carrots, sliced

1/2 lb. frozen peas

3 med. onions, sliced

2 stalks celery, sliced

1 – 10 oz. can condensed tomato soup

1 – 10 oz. can water

salt, pepper, smoked paprika* (as desired).

1/2 package Morning Star Veggie Crumbles

Method:

Place layers of vegetables in order given into slow cooker. Season each layer with salt, pepper, and smoked paprika to taste.

Mix together tomato soup and water, and pour mixture over all.

Cover and cook on LOW for 6 hrs.

After 6 hours have passed add the Veggie Crumbles. Gently stir to mix and turn heat to HIGH.

Cook an additional 10 – 15 minutes until heated through and vegetables are tender.

*Smoked paprika is a wonderful spice that gives vegetables a barbecued flavor.

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!

Recipe: ZUCCHINI SOUP

Okay, here is another good zucchini recipe for your bumper crop. This is a creamy soup with a beautiful green color — it even looks healthy! It can be eaten hot or cold and can be frozen if you want to double the recipe and save some for another time.

Ingredients:

1 qt. cubed zucchini (do not peel)

1 1/2 c. water

1/2 tsp. salt

1/4 tsp. pepper

2 vegetable bouillon cubes OR 2 packets G. Washington’s Golden Seasoning and Broth

1 tsp. dry dill weed

1/2 c. chopped onion

2 Tbsp. margarine or organic butter (I substitute olive oil for this)

Method:

Combine all ingredients (except onions and butter) and cook until fork tender, about 7 – 10 minutes. Cool.

Meanwhile, Saute the onions in butter (or olive oil). Cool.

When everything has cooled to room temperature put it all in a blender and puree until creamy and no chunks remain. Or, if you have a submersible stick blender you don’t even have to wait for the soup to cool. You can just blend it in the pot while it’s still hot.