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.

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.

Refrigerator Cucumber Slices

I took this to a covered dish picnic today and had several requests for the recipe. It’s really quite simple, so here it is for you to try:)

1 large cucumber, peeled and thinly sliced

Combine in a cup: 1 tsp. salt

2 Tbsp. Nayonaise (soy Miracle Whip type dressing)

2 Tbsp. white vinegar

1 tsp. dry dill weed or one sprig of fresh dill

Pour sauce over cucumber slices and toss lightly until all slices are coated. Refrigerate at least 45 minutes before serving for flavors to blend. This recipe may be doubled or tripled — adjust salt measurement to your preference.

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.

Recipe: Zucchini Casserole

It is summer, and if your garden is anything like mine you have enough zucchini to feed an army. If not, the farmers markets have them in abundance, and they’re very inexpensive right now.

This recipe was originally given to me by my niece and has been used by our family for years. It is the one all the kids ask for when they leave home and start cooking for themselves. I have made a few adjustments to make it even more vegetarian (healthy). In our house it is the main course and always served with cranberry sauce.

Ingredients:

3 c. cubed zucchini (do not peel)

3 lg. carrots, shredded

1/2 c. chopped onion

1 can cream of mushroom or celery soup

1 c. Sour Supreme imitation sour cream

1/4 – 1/2 c. margarine or organic butter (you decide which you think is the healthier choice)

1/2 bag Pepperidge Farms Herb Flavored Stuffing Mix (The original recipe calls for 1 box of Stove Top Stuffing Mix, but they all contain chicken broth, so I don’t use it)

LIGHTLIFE Chick’n Style Strips, 1/2 package, chopped (optional)*

Method:

Stir fry the zucchini, carrots, and onion until just tender (do not add water as zucchini is very moist). Set aside.

In a bowl mix together the soup and imitation sour cream.*If you are using the optional Chick’n Strips add those to the bowl now and gently stir. (It’s good with or without them).

In a pot melt the margarine (or butter), remove from heat, and add stuffing mix. Toss to coat.

In a glass casserole dish layer:

1/2 stuffing mixture

the zucchini stir-fry mixture

the soup/ imitation sour cream mixture

the remaining 1/2 stuffing mixture

Bake at 350 degrees for 25 – 30 minutes

This recipe may be doubled for a crowd — just bake it a little longer.

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.

*Creamy Herb Dressing, from “More Choices” by Cheryl D. Thomas-Peters, RD and James A Peters, MD, DrPH, RD

Ingredients:
1/2 cup 1 percent tofu, soft
2 Tbsp. tofu or soy or nonfat milk
2 Tbsp. olive oil
2 – 3 Tbsp. lemon juice
1 tsp. honey
1/4 tsp. salt
1/4 tsp. garlic powder
2 tsp. fresh dill or 1/2 – 1 tsp dried dill

1. Combine all ingredients except the dill in the blender and blend until smooth. Scrape the sides of the blender as needed. Add more milk as needed to get a consistency that is quite thin and pourable.*

2. Pour into bowl and stir in dill. Add more lemon juice if a tangier taste is preferred.

Makes 1 cup
prep time: 5 minutes

*This dressing can be made thinner so it’s pourable, or thicker if used for a dip. It can be made with a variety of herbs, preferably fresh herbs for the best flavor.

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!