Than 100 Recipes

More Than 100 Recipes

A Plant Based Dining Lifestyle Healthy  Low Cost  Add Meat at Your Option

Dr. Stephen Newdell Book #2 of The Healthy ‘Budget Dining’ Series www.SgShopper.me/ At www.SgShopper.me/ I hope you’ll find this bell icon at the lower left corner of my web pages. Click that to get notifications (like you get from Facebook). That will allow you to see the newest of everything in my blog. You’ll know when new useful information is published. Friends say they like this much better than more email. I like it better too. 2

I am opening with several articles (and bonus recipes) to give you an understanding about the arguments for and against vegetarianism. I am NOT pushing anyone to become a vegetarian. It seems the sensible dining regimen is small portions of meat and a lot of vegetable dishes, which is traditional for many people around the world and is particularly well known in the Chinese farming communities. I should tell a quick story. Mao Zedong was dying of cancer and thought what we eat must relate to cancer. He ordered a survey which continued years after he died. It was very good science and very well done. It proved that people who lived on 98% vegetables had no cancer. People in the cities who lived mostly on meat had most of the country’s cancer patients. It’s wise for us to find a comfortable middle ratio.

Page # Recipe # Recipe Title 7 Introductory Articles: Why Do This? 13 Really Easy Focaccia Bread 21 Roasted Red Pepper Tomato Soup 26 How to Become a 80/20 Vegan for Optimal Nutrition 38 A Medical Doctor’s Opinion About Vegetarian Eating 58 #1 Green Tofu and Avocado Scramble 60 2 Avocado & Vegi Stir Fry 62 3 Fried Spinach Balls 63 4 Avocado, Onion and Spinach Bowls 65 5 Zucchini Pizza 66 6 Squash and Avocado Pancakes 67 7 Coconut Pancakes 68 8 Carrot and Avocado Hash 69 9 Western Broccoli Hash 70 10 Zucchinis in Tomato Juice 71 11 Zucchini Casserole 72 12 Tofu Waffles 73 13 Cauliflower and Spinach Salad 74 14 Basil Avocado Mix 75 15 Baked Avocado with Tofu 76 16 Mixed Veggie Hash 77 17 Zucchini Hash 3

78 18 Almond Granola 80 19 Baked Sprouts Casserole 81 20 Carrot Muffins 82 21 Zucchini and Banana Bread 83 22 Chia Porridge 84 23 Sweet Potato Fritters 86 24 Mushroom and Spinach Bowls 87 25 Kale Muffins 88 26 Walnuts Porridge 89 27 Veggie Salad 90 28 Artichoke Casserole 91 29 Couscous Pudding 92 30 Beans Salad 93 31 Fennel Salad 94 32 Green Beans Bowls 94 33 Big Garden Healthy Weight Reduction Salad 95 34 Spinach and Avocado Salad 96 35 Potato and Vegi Wok Mix 97 36 Kale and Beets Mix 98 37 THE BEST VEGAN “MEATBALLS” 101 38 Hemp Porridge 103 39 Tropical-Italian Vegetable Soup 104 40 Asparagus and Tomato Stew 106 41 Coconut Spinach and Kale Soup 108 42 Ginger Zucchini Cream Soup 109 43 Leek Soup 110 44 Curry Soup 111 45 Carrot and Green Beans Stew 112 46 Broccoli Stew 113 47 Italian Carrot and Celery Stew 114 48 Turnip and Asparagus Chowder 116 49 Tomato and Rutabaga Stew 117 50 Shallot and Endives Stew 118 51 Broccoli, Asparagus and Tomato Stew 119 52 Vegetable Egg Scramble 4

121 53 Rancher’s Scrambled Eggs 123 54 Make Your Own, Easy Red Enchilada Sauce 124 55 Tomato Zucchini Noodles 125 56 Parsnip and Black Beans 126 57 Coriander Okra and Tomato Stew 127 58 Fennel & Herbs Soup 128 59 Carrot Soup 129 60 About Cooking Black Beans 134 60A How to Cook Black Beans from Scratch 136 61 Bean & Beef Quesadillas 137 62 Coconut Lentil Soup 138 63 Chickpeas Vegetable Mix 139 64 Broccoli Salad 140 65 Herbed Mushrooms 141 66 Balsamic Sprouts 142 67 Creamy Mushroom-Garlic Soup 143 68 Garlic and Herb Roasted Potatoes 144 69 Easy Seasoned Roasted Potatoes 149 70 Lentil Cakes 150 71 Coconut and Lime Sweet Potatoes 151 72 Classic Sweet Potato Casserole 153 How to Quickly Make Sweet Potato Mash 155 73 Cheddar Green Bean Casserole 157 74 Cauliflower and Cheese Casserole 160 75 Butternut Squash and Apple Casserole With Crumb Topping 162 75 Scalloped Corn Casserole 164 77 Hash Brown Potatoes Casserole With Sour Cream 166 78 Loaded Baked Cauliflower Casserole 169 79 Brussels Sprouts Gratin Casserole Page Recipe # Recipe Title 171 80 Chicken and Dressing Casserole 174 81 Zucchini and Stuffing Casserole 177 82 Easy Brussels Sprouts Gratin with Cheddar Cheese Topping 179 83 Chicken with Dressing Casserole 181 84 Easy Asparagus With Mushrooms Casserole 5

183 85 Broccoli Casserole With Stuffing Crumb Topping 185 86 Easy Asparagus Casserole With Mushrooms 187 87 Cornbread Pudding Topped with Green Scallions 189 88 Leek gratin with fontina cheese and cream 192 89 Carrot Casserole With Cheddar Cheese Sauce 194 90 Cheddar Cheese Scalloped Potatoes 196 91 Easy Brussels Sprouts Gratin 198 92 Summer Squash Casserole 200 93 Rutabaga Puff Casserole 202 94 Broccoli Casserole With Cheese 203 95 Scalloped Vegetable Casserole 206 96 Easy Cheesy Corn Bake Casserole 208 97 Tennessee Light Corn Bread 210 98 Srpska Proja / Serbian Corn Bread 213 99 Cast Iron Skillet Cornbread 216 100 Cornbread Pudding Casserole with Green Scallions and Cheese 218 101 How to Make Wheat Bread 224 102 Traditional Wheat Bread 225 103 Sesame Wheat Bread 227 104 Portuguese Corn Bread (Broa) 230 105 Coal Miners Pasties 233 106 Vegetable Cornish Pasties 235 107 Pasties II 237 108 Great Grandma Johns' Pasties 240 109 Cornish Finnish Michigan Pasties 242 110 Cornish Pastie II 243 111 Anna's Pan Pasty

245 112 Steak and Ale Pie 246 113 Lancashire Hot Pot 248 114 Fluffy Haddock and Potato Pie 249 115 Mum's Cottage Pie 251 116 English Cottage Pie 253 117 Burgundy Chicken Pie 254 118 Meat and Cheese Stuffed French Bread 6

256 119 Slavic Stuffed Flat Bread 259 120 Gourmet Lasagna-Stuffed Garlic Bread 262 121 Stuffed Shells With Garlic Bread 264 122 Stuffed French Bread 266 123 Meat Buns 270 124 Gluten-Free Biscuits 272 125 Healthy Avocado Pineapple Muffins Thanks for buying and putting these recipes to good use. Expect much more value from me in our future.

Why Would We Slowly Adapt To An Eating Lifestyle That Is Plant Based? Four Opening Articles interspersed with pleasing recipes, explain the urgency and benefits. We’re talking about food here and we’ll get into a long list of recipes in a little while. It’s a good idea to know why we’re doing this, reading this, thinking about at least part-time vegetarian style cooking, or making a vegetarian style dish and eating it with a portion of fish or meat beside it. It’s important for me to say that I am NOT trying to force anyone to be a vegetarian. What IS important is a knowledge of how and why to use vegetables, and what benefits we gain by making vegetables the 80% foundation of our “dining lifestyle.” This book is in large measure marketed to Singapore and the public there is close to 75% Chinese. Chinese people traditionally eat a lot of vegetables and that’s why so many are slim, strong and healthy. Eating more vegetables, we’ll be much healthier and our costs will be lower. We who live in warmer climates can grow much of our food and reduce expenses even more. Many living in cooler climates can grow food in a home garden or a shared garden area, 7 then freeze or can that food and enjoy it through the winter months. It appears we’re moving into a mini-ice-age with a shorter growing season. Growing and canning our foods will not be a luxurious hobby. Such skills will be necessary for our survival. Lest anyone denigrate what I say, be aware that February 13–24, 2021 saw a terrible North American winter storm over Texas, USA. Now it’s May 20th and the same area is getting devastated by more ice storms with hail the size of baseballs. Texas is far south with a shoreline on the Gulf of Mexico. Winter storms there are quite unusual. The February 23rd storm caused $195 billion in damages and left at least 111 dead due to hunger and exposure to cold temperatures. Electricity was unavailable. They could not heat their homes, nor move water, buy food, move money. There were so many to rescue and the roads were so frozen over with sheets of ice no one could help them. Some home roofs were damaged as plumbing in the roof burst and flooded the ceiling then broke through and gushed onto the floors below. In a few cases people died from carbon monoxide poisoning and several homes burned as residents attempted to light their way with oil lamps and instead caused a house fire that no fire department could reach. Now we’re seeing it again at the end of the 3rd week in May when most American are preparing their boats and homes and gardens for summer. Additionally the weather has been very harsh for American and Chinese farmers. Countries that usually export food cannot continue at the pace they did. We must learn to grow our own! The weather is quite irregular over Turkey, Ukraine and other European countries too. The wheat flour I buy is probably from 8

Turkey. Soon it may be unavailable from anywhere at any price! These issues are getting very serious, very fast! This is as serious as domestic issues can get. That is why I’m doing my best to deliver an honest good service to you at a very low price. YOU need to know how to stay fed through the difficult YEARS ahead and it will be well for you to teach your family, friends, and neighbors. My advertising promised “over 100 recipes” and in fact there are 129. It can be said I’m delivering 129% of what was promised. Much more than promised in the hope that you will tell friends, “This fellow Steve Newdell is honest and provides a good service at a low price. Buy his books. You’ll be glad you did.”

American and World Food Prices Are Rising Rapidly

Predictions From Experts Say This Problem Will Grow Worse April 2021

This is an American report. I’m afraid the same will be said all over the globe. The need for each of us to know how to eat nutritiously and well and keep our food expenses down, will become more acute as the months and years progress. That is why this developing series of books will be So Very important to you.

Food prices are notably high now, and predictions are they are going higher still.

An NBC News article entitled Get ready for higher grocery bills for the rest of the year was published in April 2021. Because of a variety of factors, food prices have been rising aggressively, and will continue for the foreseeable future. 9

According to the Labor Department, consumer prices overall were up 0.6 percent from February to March…

Consumer prices shot higher in March, given a boost by a strong economic recovery and year-over-year comparisons to a time when the Covid-19 pandemic was about to throttle the U.S. economy, the Labor Department reported Tuesday.

The consumer price index rose 0.6% from the previous month but 2.6% from the same period a year ago. The year-over-year gain is the highest since August 2018 and was well above the 1.7% recorded in February. 0.6 percent may not sound like much, but if you multiply that figure by 12 months you get an annualized increase rate of 7.2 percent.

Of course the U.S. government has changed the way the inflation rate is calculated dozens of times over the years, and at this point everyone knows that the official number greatly understates what is really happening in the economy.

John Williams of shadowstats.com says that if the rate of inflation was still calculated the way that it was back in 1980, it would be over 10 percent right now. Americans have not seen such inflation since 1977 – 1981.

Before the pandemic began, the national average for a pound of bacon in January 2020 was $4.72. By last month, that price had soared to $5.11, according to exclusive supermarket point of sale data from NielsenIQ. Ground beef is $5.26 a pound from $5.02. Bread is $2.66 a loaf from $2.44. So why are food prices increasing like this?

Yahoo News recently posted an article that listed four explanations… 10

1. Plummeting food production 2. Transportation tumult 3. More eating at home 4. Wild weather

The pandemic will continue to suppress global food production, commodity prices will likely keep climbing, and increasingly wild weather patterns will cause even more damage to crops.

All of these factors are making it more expensive for food companies to operate, and as NBC News has noted, food companies are starting to pass along those costs to consumers… Issues like higher gas prices, increasing transport costs that get passed on to consumers, especially for items like bread, are rising as costs of transporting foods to the markets increase faster than oil production. Grocery prices are likely to remain on the higher end of estimates for at least the rest of the year. Producers may eventually increase their output in order to capture the heightened demand, but that won’t happen until near the end of this year. It isn’t exclusively the United States that is wrestling with these problems.

Food prices are actually rising far more rapidly in much of the rest of the world, and we recently learned that global food prices spiked for a tenth month in a row during March…

Global food commodity prices rose in March, marking their tenth consecutive monthly increase, with quotations for vegetable oils and dairy products leading the rise, the Food and Agriculture Organization of the United Nations (FAO) reported today.

The FAO Food Price Index, which tracks monthly changes in the international prices of commonly-traded food commodities, averaged 118.5 points in March, 2.1 percent higher than in February and reaching its highest level since June 2014. 11

Lower income people are being hurt the most by rising food prices. Many of those people worked in cafes and restaurants and retail businesses. Now they are job-hunting, and suffering.

We have already started to see food riots in some areas, and one relief organization is warning that millions of people in East Africa are now on the verge of starvation…

Over 7 million people across six East African countries are at the cusp of starvation as communities have faced existential threats from violence, flooding, the pandemic and locust infestation, the evangelical humanitarian organization World Vision has warned. Needless to say, all of these developments are consistent with the warnings that are found in ancient Bible texts and in modern articles from economists and investment advisors.

Even during the best of years, it’s a struggle to feed the entire planet, and 2021 will likewise be a painful year for global food production.

Economists recommend we use what time we have now to stock up on household products while their price is presently lower than it will be.

Get Noticed!!! JOIN MY NEWS LETTER Notification List. Just about every page has a pop-up notice on top and also near the bottom left corner offering you a notification similar to what you get from Facebook. These are called “Push Notifications” and they’re much more popular than email notices. They pop-in, appear for a few seconds and they’re gone. Café’s are welcome to advertising space in SgShopper.me/ as low as just $25/week. Write Steve.SgShopper.me to see much more. Also look here: https://sgshopper.me/info-letters-and-traffic-getting- archive/ 12

Samantha’s Focaccia Bread

My friend Samantha is a professional photographer, an herbalist, a gardener and a wonderful cook. 13

Really Easy Focaccia Bread

Total Time: 40 minutes

With less than 10-minutes of hands-on time and no-kneading, the name Really Easy Focaccia Bread says it all! It’s delicious.

Strict guidelines for Really Easy label

1. A recipe that takes minimal effort and minimal hands-on time to put together. (Resting, rising or chilling time is not taken into consideration.) 2. It’s also one that produces fabulous, delicious results, that meaning, results that “appear” to have taken lots of time, talent, prowess and/or hard work. 3. Really easy recipes are required to work well on those busy days when time is short and expectations are high. 14

4. The bread is simple and easy to make and delicious food.

An easy technique

Let me convince you by sharing (in a nutshell) how it comes together.

 Combine flour, instant yeast, and salt in a large bowl. Add warm water and stir until the flour is well incorporated. Cover it up, set the bowl into the refrigerator and forget about it until the next day.  About two hours before baking time, lightly grease two pans with a bit of soft butter, line them with parchment paper and give each a drizzle of olive oil. Remove the bowl from the refrigerator, divide the dough in two and guide it in the prepared pans. Now forget about it again.  After two hours, the dough will have filled the pans and be almost ready to bake. Top the dough with another drizzle of olive oil and have some fun with your fingers, poking holes in the soft dough (for that classic dimpled focaccia texture). Sprinkle the top with sea salt and/or herbs and you’re done. 15

 Now the oven does the magic, transforming the fluffy dough into crisp, golden circles of deliciousness that are perfect for sandwiches, with soups or to fill your dinner menu.

Did you notice there’s NO KNEADING? In the past you had to do a lot of work, including kneading to a achieve a beautiful, rustic, richly flavored bread with lots of big, irregular holes.

In fact, the folks at www.kingarthurflour.com have reported that one of the most common questions they get on their baker’s hotline is “How do I get those big, irregular holes in my bread?” They devote a whole article to the complexity of how to achieve this texture – but with this Easy Focaccia Bread it just “happens”.

Another thing I love about this easy focaccia bread – in comparison to every other focaccia bread that I’ve made, this one has minimal fat. Each loaf (which makes 6-8 sandwiches or 8 generous bread servings) has only 2 tablespoons of olive oil. If you google “focaccia bread” you’ll see that most recipes have much more oil. One popular recipe from The Food Network includes a whole cup of olive oil – yikes! 16

How do you cut focaccia?

This is a question that people often ask. Since this Easy Focaccia bread is made in round baking pans, there are several options for cutting. I like to cut it in long strips which are perfect for dunking in oil, sauces or soups but you can also cut it into wedges like a pie. One other suggestion is to cut it into three wide strips in one direction then turn the round loaf 90 degrees and cut it again in 3 wide strips yielding varying size pieces.

Expect rave reviews!

You probably have everything you need to make this Ridiculously Easy Focaccia Bread. Whip up a batch of dough tonight and tomorrow your family just might think they’ve been transported to a wonderful Panificio (the Italian word for bakery) as the incredibly delicious fragrance of baking bread wafts through the house!

Café Tips for making this Easy Focaccia Bread

 I like to use bread flour if I have it – but it isn’t necessary. Bread flour is higher in protein and is supposed to create more stability, form, and rise in the dough, allowing it to lift and hold shape. I have used both bread flour and all-purpose flour with good results.  I use one of these Danish Whisks to easily mix up my dough. They’re inexpensive and make whipping up any dough conveniently easy.  While we’re talking about mixing the dough, make sure all of the flour is well incorporated and there are not any little pockets of dry flour. I always stir it up until I think it’s well mixed and then stir a little more.  You can cut this easy focaccia bread into wedges or crossways, into strips. I love cutting it in strips, crisping it up in a pan with a drizzle of olive oil and serving it with soup. 17

Simply brush the cut sides of the bread lightly with olive oil then heat a non-stick pan over medium heat. Add the bread and cook on both sides until golden. Delicious!

Be sure to grease your pan (with butter) and line with parchment paper. An easy way to line your pans with parchment? Take a piece of parchment slightly larger than the diameter of your pan. Fold it in half and then in quarters. Fold the quarter in half and then in half one last time. You will end up with a long skinny triangular-shaped wedge. Turn the pan you want to line upside down. Place the tip of your parchment paper triangle at the approximate center of the pan and lay it flat so the unfolded edges are lying over the edge of the pan. Trim the paper with a scissors, about a quarter inch in from the edge of the pan. Unfold and line your pan with the circle you created.

 This recipe calls for Instant Yeast which is also called Rapid Rise Yeast. It’s quite magical as it doesn’t require proofing as regular yeast does. Don’t try to use regular yeast in this recipe. You can find Instant or Rapid Rise Yeast at most grocery stores, right next to the regular yeast. You can also buy it in bulk at Amazon and store it indefinitely in the freezer. It’s infinitely cheaper buying yeast in bulk vs purchasing it in the little packets.  Don’t worry about exact time with the initial rising of this easy focaccia bread. I have done as little as eight hours and as much as 24. Your results will be wonderful as long as it rises at least 8 hours. The second rise (in the pan) should be at least 2 hours (or until the dough has nicely risen). If your kitchen is really warm, it may take a bit less time. Rather than using an exact time, use the appearance of the dough – it should be close to filling the pan.  Don’t be shy when you “dimple” the dough, right before baking. You want to poke your fingers in all the way to the bottom of the pan and actually make little holes with your fingers. This will ensure nice deep dimples that won’t disappear in the oven. 20

 Dry or fresh herbs can be used to top this bread. I like to use dry Italian seasoning or fresh rosemary or thyme. Chives and sage would also be delicious.  Use flaky sea salt to top this bread. It gives a nice little crunch and a pretty presentation. I like Maldon. It’s more expensive than kosher or regular salt but a box will go a long way. Use it as a “finishing” salt rather than an everyday salt.

Try this recipe. Easy Focaccia Bread will be FABULOUS with Roasted Red Pepper & Tomato Soup!

This Roasted Red Pepper & Tomato Soup comes together quickly, is bursting with fabulous flavor and is loaded with lots of healthy veggies!

Prep Time: 20 mins Cook Time: 25 mins Total Time: 45 mins Servings: 8 Calories: 107 kcal Ingredients

 2 tablespoons extra virgin olive oil  1 large onion roughly chopped  8 ounces carrots 5-6 medium-size carrots, roughly chopped  3 tablespoons pesto  4 cups low sodium chicken broth  2 14.5- ounce cans fire roasted tomatoes  1 12- ounce jar jarred roasted red bell peppers well drained  1 4- inch sprig fresh rosemary  ½ teaspoon smoked paprika  ½ teaspoon kosher salt  For the topping:  thin slices of fresh mozzarella for topping for topping  fresh rosemary or basil for topping 22

Instructions

1. Heat the oil over medium heat in a large Dutch oven or soup pot. Add the onion and carrots and cook, stirring occasionally, until onion is translucent, about 8 minutes. 2. Stir in the pesto and cook for another 30 seconds, until fragrant. 3. Add the broth, fire-roasted tomatoes, roasted red peppers, rosemary sprig, smoked paprika, and salt. Bring to a boil over medium-high then cover reduce heat to maintain a slow steady simmer. Simmer for 25 minutes, stirring occasionally. 4. Using an immersion blender or a regular blender, puree the soup, leaving it a bit chunky. If you use a regular blender, allow the soup to cool a bit before blending, then puree in two batches. When blending, remove the cover of the opening at the top of the blender. Insert a small mouth funnel to release the steam while blending or cover the opening with several thicknesses of paper toweling. 5. Return soup to the pot and simmer for another 10 minutes. Taste and add salt and fresh ground pepper, as desired. Serve in bowls and top with fresh mozzarella and chopped fresh basil or rosemary for garnish, if desired.

And if you love focaccia, you can adapt it a bit to result in a little healthier version with a portion of whole wheat flour and lots of delicious, nutritious seeds.

My friend Samantha did beautiful art with her bread. The flowers are made from tomatoes! You can do amazing thing with this if you try.

Again, I recommend serving with thin slices of chicken or fish or any style egg you like, even egg salad will work well.

I often scramble 2 eggs, when they’re scrambled I break them up into little bits with the spatula in the wok or on a frying pan, then add the rest of the vegetables, maybe I’ve added bits of chicken. I have a bed of rice on the place and when everything is stir-fried and hot I spoon the amount I want onto the rice.

This creates an instant, easy, quick meal. I’ve used a little bit of oil to avoid food sticking inside the wok or pan. Clean up is easy this way too.

Eggs are as close as we can get to nature’s perfect food. They will not cause high cholesterol. The people who wrote that understood nothing about physiology. Eggs are cheaper than killing chickens too! You can use this idea with anything in this book that is heated.

I’m not asking you to “go Vegan” but let’s ask and answer, “Why do some people have a mostly vegetarian dining lifestyle?”

Argument to Become a 80/20 Vegan for Optimal Nutrition 25

Finding the right mix of nutrients can take some time and flexibility. Here’s how I did it and how you can, too.

There’s a lot of controversy over diets, including the decision to become vegan. I’m not here to talk anyone into a particular diet choice. But if you’ve been interested in eating vegan, then what I learned in my own journey can help you achieve a balance that works for you in yours.

The 80/20 vegan diet is a diet whereby 80 percent of the time you follow a strict vegan lifestyle, and the other 20 percent of the time you indulge yourself in a vegetarian diet.

80/20 diets are designed to have realistic form of moderation that makes them easy to maintain, and promotes a balanced lifestyle.

Gretchen Rubin posits that, when it comes to making habit changes, there are “abstainers” and “moderators.” Abstainers are happier if they don’t indulge at all; moderators are more inclined to indulge occasionally, and might even panic at the thought of “never” deviating from a behavior or eating plan. An 80/20 strategy for becoming vegan might be right for you if you tend to be a moderator.

Why I Went Vegan and Changed How I Ate

I’ve been a vegetarian for 15 years, after I learned about the sheer amount of animal cruelty that exists within the meat industry. And five years ago, I was diagnosed with Celiac disease (gluten- sensitive enteropathy), which came with an additional side-effect of lactose intolerance — my gut was sensitive for a myriad of reasons.

My decision to try veganism began roughly 3 years ago — about the time I was working in a startup — and took some time to develop. My diet at that time mainly consisted of take-out vegetarian food, 26 and I was gaining weight. I wasn’t happy with how my body was feeling, and it seemed like my exercise regime had no impact — I couldn’t reach an equilibrium between what I was consuming and what I was expending.

I scoured the internet for help and came across recipes and articles for vegetarian meal prep. I was immediately on board and slowly got into the habit of cooking my meals on Sunday for the week. My wallet was happy and my stomach was happy — for a while.

There is a booming industry for gluten-free and lactose-free products, and every iteration means that there are plenty of tasty alternatives that suit my many dietary needs. So it was easy for me to happily fill my shopping cart with lactose-free, dairy-based cheeses, and continue to consume eggs and milk. I was consuming about a carton to a carton-and-a-half of cows’ milk every few days.

Then one morning, I looked at my milk jug and my stomach flopped. My body did not want to consume that milk. Something clicked, and I was done with dairy.

I tried alternatives like soy and rice milk, which were awful. Then I tried almond and cashew milks. These were much better, and I immediately began using almond milk as a replacement for cow milk.

The effects were a bit of a shock: I lost 2–3 pounds almost immediately, I had more energy, my bloating stopped and my skin was beginning to be noticeably clearer. I felt good in my body — again, for a while.

At this point you might be thinking, “Well, you’re still eating dairy-based lactose-free cheeses and eggs, so you’re not really achieving any form of veganism.” And you’d be right, because it was never my original goal to become a vegan. 27

But after about a year off of cow’s milk, my stomach pains started up again. I was eating cheese with most of my meals, and consuming eggs for regular protein. I felt terrible and irritable.

It was at this point I decided I’d take the first swing at being a full vegan.

What I learned about becoming vegan was that it can be a complex process of finding what works right for you. There are thousands of articles that will tell you what to do, but if their advice doesn’t work for you, they’re useless.

Instead of telling you exactly what to eat, I’m going to share with you what I tried, and what the results were. Then I’ll tell you how to work through your own process of learning what’s right for you.

Going Full-Vegan

First, I cut out all animal products and adapted my meal prep to be fully vegan. I found some soy-based meat replacements and consumed those as my main source of protein.

A typical day looked something like this:

Breakfast:

 Cup of coffee  Bowl of Chex cereal  Almond milk  A sliced up banana

Snack:

 Vegan protein bar

Lunch:

 Veggie burger  Quinoa 28

 Spinach salad with a chopped up tomato, onion and homemade dressing (olive oil and vinegar)

Snack:

 A handful of rice crackers

Supper:

 Three vegetarian sausages  Mashed potatoes  Green beans

I did this type of eating for about two months, by which time I realized this wasn’t going to work for me.

Why it didn’t work

The soy-based meat replacements contained too much sodium, and by using them as my main source of protein, I found I was suffering from headaches, bloating, and stomach pains.

I returned to my vegetarian diet of consuming cheese and eggs, and felt better almost immediately from cutting down on my sodium intake.

But this did not solve my original problem. In fact, almost immediately, I began to break out, and I noticed myself becoming lethargic and nauseous — almost on a daily basis.

So, I decided to try another strategy.

Raw Whole Foods Eating

I tried a different approach to veganism by adopting a raw, whole foods diet. I cut out all faux-meat products and replaced them with fresh veggies, leafy greens and quinoa.

This time, a typical day looked like this: 29

Breakfast:

 Cup of coffee  Vegan yogurt  Frozen cherries

Snack:

 An apple

Lunch:

 Steamed carrots and turnip  Quinoa  Cabbage salad with dill and olive oil dressing

Snack:

 Carrot sticks

Supper:

 Rice noodles with peanut sauce and pea shoots  Apple slices with cinnamon

I dropped weight quickly, but found myself gaunt, lethargic and bloated. I also found I couldn’t eat enough to stay full for long periods of time.

I was frustrated because my stomach was feeling better, but my overall mental health and physical well-being was suffering. I returned back to my vegetarian diet, defeated.

Why it didn’t work:

Quinoa and almond milk were my only source of protein, and it wasn’t enough. 30

Between the time of my second and third attempt, I did a lot more reading around the vegan diet. It turns out that women need to consume a lot more iron and protein in order to maintain a healthy system. Women need up to 18 mg of iron and 53 g of protein each day.

With my newfound knowledge, I was confident I could make this work.

High-Nutrition Veganism

When I understood my need for iron and protein in particular, I made some changes to add them in while sticking to natural whole foods. This is what finally worked for me. Here’s what a typical day looks like:

Breakfast:

 Cup of coffee  Gluten free oats  A mashed up banana  A cup of unsweetened coconut milk

Snack:

 Grapes

Lunch:

 Rice with sauteed onion, jalapeno, and tomato  A mixture of plain tofu, beans and lentils

Snack:

 Rice crackers  Hummus

Supper: 31

 A piece of frozen Daiya pizza  Brussel sprouts

Why It Worked:

Veganism finally stuck when I began introducing more natural forms of proteins and iron-filled foods into my diet. In particular, I increased the amount of beans and lentils I was consuming, and I began using plain tofu rather than faux-meats. Also, by switching out quinoa for rice and gluten-free whole grains, I found that I was staying full longer.

I started going to farmers markets to find locally-made vegan cheeses and alternatives. I learned how to experiment with foods that made me feel good and were enjoyable to eat, and began to have a more relaxed view of my food choices. That relaxed mindset turned out to be a big key for me.

The 80/20 Mindset

I used to have a mind-set that I had to do 100% or I won’t do it at all.

Going full-vegan didn’t work for me even from the outset: I was afraid I would be a hypocrite. I still own leather bags and shoes. My car has a leather steering wheel, and some of my furniture has animal by-products.

Initially when I started to try veganism, I considered throwing away everything and starting from scratch, but this didn’t sit well with me. Throwing away animal products is disrespectful to the animals who gave their lives. I’d rather acknowledge that and use them well and respectfully. (And what I can do is move forward, and make conscious decisions not to purchase these products in the future.)

This flexibility works for me in eating, too. With regards to food, I’m 100% vegan when I cook at home, but I like to be able to enjoy 32 myself when going out for dinner with friends and family. I’m a strict vegetarian for the remaining 20% of my diet, and I always try to limit my consumption of animal by-products.

The 80/20 vegan diet, to me, is about balance and consciously selecting the food and products I surround myself with. It’s so easy to become disconnected with the food we consume. What started as a switch for health reasons led me to being more connected with the food I eat and the products that I purchase.

We often tell ourselves—or hear the stories in our culture—that we have to take an all-or-nothing approach as part of our very identity. But I found that being an 80/20 vegan meant trying to change my mindset and habits towards a more cruelty-free, balanced world—along with proper self-care for my own nutrition. It wasn’t about scoring 100% on some imaginary test I was giving myself.

Tips for Maintaining an 80/20 Vegan Diet

Initially, I found maintaining the diet week-to-week was difficult, with fluctuations in my schedule. I was still tempted to over-eat dairy products that weren’t good for me. Some weeks it was easy to make it to the grocery store, while others found me picking up food on my way home from work as needed, and that’s when I had trouble.

Grocery shopping consistently is key. I find Sundays work best for my Costco run, followed by a few hours of meal prep. Consider which days make sense for you to shop and do some meal prep, and schedule them into your week.

Don’t Buy Dairy

This seems like a no brainer, but when I started on my 80/20 vegan journey, I would buy food products that contained dairy. These were things I would keep for special occasions, or when I wanted to treat myself. 33

I quickly realized my lack of self-control and found it easier to cut out the temptation from my home altogether. Instead, I can save those choices for my “20%” times when I’m out with friends and family.

Prep Meals Specifically for Times of Weakness

I don’t know about you, but my biggest point of weakness is after work. I’m tired from the day and don’t feel like cooking, so it’s easy for me to pick up takeout or grab a snack before supper.

It’s during these moments where I make dairy-filled choices that derail me from my plan.

How did I fix this? I started to not only prep my lunches, but also my suppers. By having meals ready and on-hand, I made coming home from work a lot easier on myself. Dinner was already waiting for me.

Never assume someone will have something for you

The reality is that a vegan diet is often very inconvenient for other people. Most places (work, restaurants, friend/family gatherings) will have a vegetarian option, but vegan ones tend to be few and far between.

If you’re going somewhere where someone is cooking for you, offer to bring a vegan option to add to the meal for all to share. If it’s a work event, bring your own meal to ensure your won’t be tempted to eat the dairy-filled foods being offered.

Get creative with your foods

There are so many delicious ways to spice up vegan foods. I’ll typically add sautéed cashews in garlic to a lot of my dishes to replace cheese in my pastas or stir frys; or I’ll add coconut milk to rice or quinoa for a buttery flavour. 34

Don’t limit yourself to raw, flavorless foods because you’re not adding dairy to the mix. Your foods are only as boring as you let them be!

Going vegan can be a big shift in your eating. Rather than viewing it as a hard switch from your current eating style, consider it an ongoing experiment to learn what works best for your own body, and don’t be afraid to adapt as need. Hopefully, you can learn from my experience and start out with high-quality nutrition right from the start.

In summary, here’s what I recommend if you decide to go vegan yourself:

 Avoid the processed soy-based meat replacements; they often contain too much sodium. Whole foods and whole grains are satisfying, and a more complete source of nutrients, than processed “substitute” foods.  Make sure you are getting enough protein and, for women, iron. Beans and lentils are great sources. (If you experience lethargy, bloating, or other ailments, you may not be getting the proper nutrients for you. A vegan-friendly nutritionist can help you evaluate what you’re eating and whether it meets your needs.)  Pay attention to how your body responds to your diet over time. Keep an open mind and be open to adjusting what you eat if something doesn’t seem to be working.  A routine of purchasing ingredients and preparing meals in advance can help you stay on track with healthy foods that you enjoy, rather than succumbing to the temptation of poor choices to get a quick fix.

And, finally, like me, you might find that the 80/20 approach of moderation works better than the “all or nothing” mindset.

If you don’t like a strict vegan lifestyle you certainly will not stay with it. Giving yourself the freedom to eat the occasional non- 35 vegan food allows flexibility, makes for a healthier body, and reduces food costs.

Dr. Newdell here: I have to say a few words about Coffee and general illness, and I’m letting you in on a letter I wrote to an elderly friend. (He is age 94)

I’m still itching….. I’ll chat about a subject you’ve probably not considered. The problem is not the coffee. It’s the pesticide they spray on it. I think Monsanto may be to blame. The FDA banned this pesticide for use in America. The corporate lawyers said, “Sell it elsewhere.” So they sell to Africa, South America, and Asia, South East Asia, and probably China too. More poor people who can’t read English. They probably use far stronger dosage than is recommended. It makes them sick and makes the person who eats the crop sick. I’ve had a long list of ills due to coffee drinking and they come and go but this time I realized the small symptoms built up slowly and then there was a crisis. Itching hived, poisoned liver and gut, and I’ll tell you something the American MD’s don’t know. A poisoned gut will lead to a loss of balance of the muscles that guide the movement of the sacrum and femur. The patient has low back pain and comes to the orthopedic surgeon with a list of symptoms that make him an ideal candidate for femur head replacement surgery. But he never needed it! He needed to quit coffee, and a few other terrible things he eats, and probably needs some massage and Chiropractic. I’m getting better. I’ll be alright in a few days. I am NOT a candidate for surgery.

It might take 3 to 7 days to clear yourself of poisons from coffee if you’re a big coffee drinker. I will tell you, he more vegetables you eat the better it is for you. You need fiber to help your colon clear and that will invite the liver to dump poisons into the gall bladder and the gallbladder will dump all of that bile mixed with other toxins into the colon. Finally it will all clear out of your digestive system and you’ll start noticing you are getting healthier! This may seem impossible to medical doctors. I’m sorry to say many MD’s are not very good thinkers about physiology. They studied physiology but they have not taught themselves to APPLY that information to understand WHY a patient is sick and what must be done for him/her. Further, they make their living selling pharmaceuticals, which are mostly designed to cover symptoms. A cured patient is a lost customer. They don’t want to lose a customer! They want you medicated forever. They are not taught to cure anything. They are taught to cover over symptoms and mitigate discomfort with a balancing act of medications. The natural healers (whom medical doctors often despise) work to get people well – CURED! It’s an entirely different view of how to run a health-care practice. Now, please accept my advice. It will take a while to quit coffee but you can drink water and see improvement and soon enough the coffee craving will cease and you’ll realize you’re feeling healthier, even perhaps reducing medication dosages (with the advice of your pharmacist or another health professional). That of course reduces your health-care expenses. I had a patient who told me with my help she had reduced her medication expenses by over $800/month! That of course made a huge difference in her life. She spent far less than $800 to visit me a few times and then switched to coming in once a month or whenever she felt she needed a bit of assistance. So from the Honest Practitioners point of view, it was all good! 37

Remember, We’re talking about food here and we’ll get into a long list of recipes in a little while.

More next page.

A Medical Doctor’s Opinion About Vegetarian Eating

Medically reviewed by Kathy W. Warwick, R.D., CDE at www.medicalnewstoday.com/ Written by Yvette Brazier on January 20, 2020 Some editing by Dr. Stephen Newdell

People following a vegetarian diet do not eat meat or fish but may continue to eat eggs and dairy products.

A person does not have to eat meat to get all the nutrients they need for good health. A meat-free diet can lead to better health for several reasons.

One reason is that many people who follow a vegetarian diet tend to consume a high proportion of fresh, healthful, plant-based foods, which provide antioxidants and fiber. When a person decides to follow a meat-free diet, they often become more active in making overall healthy choices.

Many studies agree that a vegetarian diet can offer a range of health benefits.

Studies show that a vegan or vegetarian diet may reduce the risk of cardiovascular disease and various types of cancer.

A non-meat diet may also reduce the risk of metabolic syndrome, which includes obesity and type 2 diabetes.

According to a 2019 Gallup poll, 5% of people in the United States describe themselves as vegetarian, including 2% of people aged 55 and over, 8% of those aged 18–34 years, and 7% of people aged 35– 54. (total = 12,500,000) 39

This article will focus on the lacto-ovo-vegetarian diet, which includes dairy products and eggs.

Click here to learn about some other popular diets.

What foods do vegetarians eat?

A vegetarian diet can have a range of health benefits.

A vegetarian diet can provide a wide variety of healthful, nutritious foods, but what the person eats will depend on the type of diet they are following and their personal food choices.

There is a variety of diets that come under the umbrella term vegetarian:

 Lacto-ovo-vegetarians avoid both meat and fish but consume dairy and eggs.  Lacto-vegetarians consume dairy products but no eggs.  Ovo-vegetarians consume eggs but no dairy.

Some people who do not eat meat will eat fish. This is a pescatarian diet, rather than a vegetarian diet.

A vegan diet excludes all animal-based foods.

People following a vegetarian diet must make careful choices about what they eat to ensure that they meet their nutritional requirements. Some people may need supplements.

For more science-backed resources on nutrition, visit our dedicated hub.

Benefits

A growing number of younger people are adopting a vegetarian diet, as the Gallup poll shows. 40

They may do this because:

 it brings health benefits  it is a more ecologically sustainable option  they have concerns about the treatment of animals  it is part of a broader lifestyle choice

Some people also avoid meat and animal products for religious reasons.

Here are some ways in which avoiding meat products can enhance a person’s health.

Weight: Switching to a vegetarian diet may help a person lose weight, at least in the short-term, according to a 2016 meta- analysisTrusted Source. Scientists need to carry out longer term controlled studies to understand how a vegetarian diet might affect weight.

Cholesterol: A systematic reviewTrusted Source published in 2015 concluded that people who follow a vegetarian diet are likely to have lower overall cholesterol levels.

Cancer: A studyTrusted Source of data for nearly 70,000 people found evidence that the incidence of cancer overall was lower among vegetarians than non-vegetarians. The authors suggested that a non-meat diet may offer some protection from cancer.

Heart health: Authors of a 2014 studyTrusted Source found a lower risk of cardiovascular disease in people who followed a vegetarian diet in India. Studies in western countries had already produced similar results.

Diabetes: People who follow a vegetarian diet may be less likelyTrusted Source to have type 2 diabetes. One reason for this may be a higher intake of whole grains, fruits, vegetables, legumes, and nuts, and a lower intake of unhealthful fats. 41

These benefits will not automatically happen when a person stops eating meat. Alongside a vegetarian diet, people need to make sure they:

 get the right number of calories  focus on a variety of fruits, vegetables, and whole grains  limit their intake of processed foods and alcohol  avoid unhealthful fats and added sugar and salt  engage in an overall healthful lifestyle, with plenty of exercise  avoid smoking

What are the health benefits of a vegan diet?

Sustainability

In addition to the health benefits, experts say a plant-based diet is more sustainable, as it causes less harm to the environment than a meat-based diet.

What else makes a diet sustainable? Find out here.

Tips for getting started

Here are some tips for switching to a vegetarian diet:

 Start learning about the nutrients required and how to obtain them.  Get some tips and recipes from vegetarian websites, a local health food shop, or a nutritionist.  Make a weekly shopping and meal plan.  Focus on a variety of meat-free dishes that provide a complete protein, so that you do not end up eating as before but just leaving out the meat.  Consider making the change gradually, for example, over a month.  Start with familiar meat-free foods, such as mac and cheese and salad, and add to your repertoire over time. 42

A gradual change may work better for two reasons:

It is more likely to become a lifestyle and a long-term move.

Sudden dietary changes, such as an increase in the consumption of beans or vegetables, might lead to temporary digestive problems, such as bloating.

The Academy of Nutrition and Dietetics have a range of tips for people who want to stop eating meat:

Choose whole grain products, such as whole wheat bread, wild or brown rice, and whole grain cereals, as these can provide B vitamins.

Vary the diet, with whole grains, fruits, vegetables, legumes, nuts, and so on.

Use eggs and dairy products in moderation, or try adding soy milk.

Ask a healthcare professional about supplements, especially vitamin B-12.

Ensure a sufficient intake of vitamin D, especially if exposure to sunlight is low.

Check the labels of “healthful” vegetarian snacks to ensure they do not contain a lot of sugar, salt, or other additives.

Remember that junk food and fast food can be unhealthful and high in calories, whether they are vegetarian or not.

They also suggest reducing the intake of high sugar and high fat foods.

Learn more here about how to get started on a plant-based diet.

The nutrients you need

Some scientists say that a vegetarian diet is beneficial to people of all ages, but they note the need to plan appropriately to obtain the whole range of essential nutrients.

The chart below lists some of nutrients that a person following a vegetarian diet may lack, how much of them an adult requires, and some examples of foods that contain them. Some people may also need supplements to boost their levels of these nutrients. Needs may increase during pregnancy and breastfeeding.

Needs for Nutrient adults aged 19 Sources years and over

Pulses, including beans, chickpeas, 8–18 lentils tofu, spinach, cashew nuts, and Iron milligrams green peas. Consume these with vitamin (mg) C, which helps the body absorb iron.

Yogurt, milk, cheese, tofu, fortified orange juice, kale, turnip greens, and Calcium 1,000–1,200 mg broccoli. Calcium is essential for children and women around the time of menopause.

Eggs, milk, soy milk, nuts, nut butters, seeds, pulses, and cereals. Vegetable 46–56Trusted sources may not contain complete Protein Source g protein, so people should ensure they get enough of all types of protein throughout the day. 44

15–20 Vitamin Fortified dairy, soy milk, and breakfast micrograms

D cereals, alongside exposure to sunlight. (mcg)

Vitamin Yeast, eggs, dairy products, fortified 2.4 mcg B-12 foods, such as breakfast cereals.

Dairy products, fortified cereals, dried Zinc 8–11 mg beans, nuts, and soy products.

Seaweed, yogurt, milk, cheese, enriched bread, enriched macaroni, prunes, lima Iodine 150 mcg beans, apple juice, green peas, and bananas.

A vegetarian diet will not guarantee good health, but it can contribute to overall healthful dietary choices. A person still needs to make healthful choices, such as avoiding added sugar and high fat processed foods.

Parents and caregivers of children who follow a vegetarian diet should ensure the child is obtaining the nutrients they need for their age and stage of growth. This may include making sure the child is not eating the family meal minus the meat.

What are the key nutrients a person needs? Find out here.

The 2015–2020 Dietary Guidelines for AmericansTrusted Source provide an eating pattern to help people eat healthfully on a vegetarian diet. It advises on suitable quantities of:

 dark green vegetables  red and orange vegetables  legumes  starchy and other vegetables  whole and refined grains  dairy products 45

 proteins foods, such as eggs, legumes, soy products, nuts, and seeds  oils

People who follow a vegan diet may need supplements. Click here to find out which ones beneficial.

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Recipes and ideas

Many premade products are available for those who are busy or do not feel confident in their cooking skills. They include:

 premade meals (always read labels to choose the most healthful options)  burgers and sausages made from meat substitutes (these may be high in sodium and fat)

Most restaurants now offer vegetarian and vegan options.

However, cooking at home is often more economical, and a person can ensure they use fresh, healthful ingredients.

Here are some ideas for meals and snacks without meat, as suggested by dietitians:

Cauliflower no-crust quiche recipe

Spaghetti squash orecchietti mushroom soup

Summary 46

According to the Academy of Nutrition and Dietetics, a well- planned vegetarian or vegan diet can be healthful for people at all stages of life.

Plant-based diets may help reduce the risk of heart disease, cancer, type 2 diabetes, obesity, and other conditions. Plant-based foods also tend to be more environmentally sustainable than animal- based foods.

It is worth remembering, however, that going veggie will not make a person healthy overnight. To see improvements in health, it is essential to plan well, include a variety of ingredients, and make the diet part of an overall healthful lifestyle.

For people who wish to reduce their meat intake but feel this is too difficult, a gradual or partial switch may be a suitable option.

The American Heart Association (AHA) offer tips for going meatless, especially for people who would like to lower their cholesterol levels and decrease their risk of heart disease.

 Appendix 5. USDA food patterns: Healthy vegetarian eating pattern. (n.d.). Dietary Guidelines 2015–2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042564/  Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/  Building a healthy vegetarian meal: Myths and facts. (2019). https://www.eatright.org/food/nutrition/vegetarian-and-special- diets/building-a-healthy-vegetarian-meal-myths-and-facts  Calcium: Fact sheet for health professionals. (2019). https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/  Dining out for vegetarians. (2019). https://www.eatright.org/food/nutrition/vegetarian-and-special- diets/dining-out-for-vegetarians  Dinu, M., et al. (2017). Vegetarian, vegan diets and multiple health outcomes: A systematic review with meta-analysis of observational 47

studies. https://www.tandfonline.com/doi/abs/10.1080/10408398.2016.1138 447?journalCode=bfsn20  Food sources of 5 important nutrients for vegetarians. (2018). https://www.eatright.org/food/nutrition/vegetarian-and-special- diets/food-sources-of-important-nutrients-for-vegetarians  Hrynowski, Z. (2019). What percentage of Americans are vegetarian? https://news.gallup.com/poll/267074/percentage-americans- vegetarian.aspx  Huang, R.–Y., et al. (2016). Vegetarian diets and weight reduction: A meta-analysis of randomized controlled trials. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4699995/  Iodine: Fact sheet for health professionals. (2019). https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/  Iron: Fact sheet for health professionals. (2019). https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/  Medawar, E., et al. (2019). The effects of plant-based diets on the body and the brain: A systematic review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6742661/  Olfert, M. D., & Wattick, R. A. (2018). Vegetarian diets and the risk of diabetes. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6153574/  Position of the Academy of Nutrition and Dietetics: Vegetarian diets. (2016). https://www.eatrightpro.org/-/media/eatrightpro- files/practice/position-and-practice-papers/position- papers/vegetarian-diet.pdf  Shridar, K., et al. (2014). The association between a vegetarian diet and cardiovascular disease (CVD) risk factors in India: The Indian Migration Study. http://journals.plos.org/plosone/article?id=10.1371/journal.pone.011 0586  Tantamango-Bartley, Y., et al. (2014). Vegetarian diets and the incidence of cancer in a low-risk population. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3565018/ 48

 Vegetarian diet. (2015). http://www.nlm.nih.gov/medlineplus/vegetariandiet.html  Vegetarian, vegan, and meals without meat. (2017). https://healthyforgood.heart.org/eat-smart/articles/vegetarian- vegan-and-meals-without-meat#.WJ3ZYRKLRp8  Vegging out: Tips for switching to a meatless diet. (2018). https://www.eatright.org/food/nutrition/vegetarian-and-special- diets/vegging-out-tips-on-switching-to-a-meatless-diet  Vitamin B-12: Fact sheet for health professionals. (2019). https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/  Vitamin D: Fact sheet for health professionals. (2019). https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/  Wang, F., et al. (2015). Effects of vegetarian diets on blood lipids: A systematic review and meta-analysis of randomized controlled trials. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4845138/  Willett, W. et al (2019). Food in the Anthropocene: The EAT–Lancet Commission on healthy diets from sustainable food systems. http://academiacienciasfarmaceuticas.cl/wp- content/uploads/2019/01/The-Lancet.pdf  Zinc: Fact sheet for health professionals. (2019). https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

Worth Remembering:

You can slip into a vegetarian lifestyle slowly and allow yourself to decide what feels right and when. I recommend about 20% of your dining can come from animal sources, meat, fish, foul, some dairy but only rarely. Don’t go overboard about it.

A combination of rice and beans usually makes a complete protein and these with a little bit of meat and a lot of vegetables will provide what you need and improve your health picture, while reducing your expenses. 49

This book is available world-wide but was originally written for the Asian market, where most people make rice their main high calorie carbohydrate. Americans, Europeans, and some Middle Eastern people eat a more wheat based dietary regimen.

If you’re looking to eat more fruits and vegetables and potentially improve your health, a vegetarian diet may be worth trying. Move into it slowly. Find a dining style you really like and you’ll stay with it happily for life.

The real reasons “Weight Loss Diets” don’t work are, the person eating them doesn’t feel well, is not getting good results, and doesn’t like eating those recipes.

Mouth feel is important. Many will admit, “I like the crunch. I need something to crunch on when I chew. That’s fine. Wheat bread can be toasted. And of course there are crunchy vegetables that can be eaten raw. The Chinese chefs have been aware of this for centuries. They don’t over-cook food. A quick stir-fry is often considered enough. Many Asians like to get their food really hot in the wok, well turned many times continually in hot vegetable oil, and serve it over rice. There is nothing bad for you about eating Coconut oil or Malaysian farm produced Palm oil.

Chinese cooks normally use soybean oil, mixed vegetable oil, or peanut oil, all of which have a high smoke point. Peanut oil usually has a pleasant nutty flavor and is suitable not only for stir-frying but also for deep-frying

While making the shift is likely safe for most people, it’s a good idea to discuss any major changes to your diet or lifestyle with your doctor. You may even consider meeting with a dietitian if you’re concerned about meeting your nutritional needs with plant-based foods.

Some Research sources for these articles: 50

 Appleby PN, et al. (2006). Hypertension and blood pressure among meat eaters, fish eaters, vegetarians and vegans in EPIC-Oxford. DOI: 10.1079/PHN2002332  Becoming a vegetarian. (2017). health.harvard.edu/staying-healthy/becoming-a-vegetarian  Chiu TH, et al. (2018). Vegetarian diet, change in dietary patterns, and diabetes risk: A prospective study. DOI: 10.1038/s41387-018- 0022-4  Craig WJ, et al. (2009). Position of the American Dietetic Association: Vegetarian diets. DOI: 10.1016/j.jada.2009.05.027  Crowe FL, et al. (2013). Risk of hospitalization or death from ischemic heart disease among British vegetarians and nonvegetarians: Results from the EPIC-Oxford cohort study. DOI: 10.3945/ajcn.112.044073  Domenichiello AF, et al. (2015). Is docosahexaenoic acid synthesis from α-linolenic acid sufficient to supply the adult brain? DOI: 10.1016/j.plipres.2015.04.002  Don’t vegetarians have trouble getting enough vitamin B-12? (n.d.). pcrm.org/health/diets/vegdiets/dont-vegetarians-have-trouble- getting-enough  Fats, omegas, and cholesterol [Fact sheet]. (n.d.). vegsoc.org/fatscholesterolomegas  Food sources of omega-3 fats [Fact sheet]. (2013). dietitians.ca/getattachment/de95e92c-3fb3-40db-b457- 173de89bdc3a/FACTSHEET-Food-Sources-of-Omega-3- Fats.pdf.aspx  Food sources of vitamin B12. (2017). dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources- of-Vitamin-B12.aspx  Gilsing AM, et al. (2015). Vegetarianism, low meat consumption and the risk of colorectal cancer in a population based cohort study. DOI: 10.1038/srep13484 51

 Jenkins DJ, et al. (2003). Type 2 diabetes and the vegetarian diet. DOI: 10.1093/ajcn/78.3.610S  Key TJ, et al. (2009). Cancer incidence in vegetarians: Results from the European Prospective Investigation into Cancer and Nutrition (EPIC-Oxford). DOI: 10.3945/ajcn.2009.26736M  Lindahl O, et al. (2009). Vegan regimen with reduced medication in the treatment of bronchial asthma. DOI: 10.3109/02770908509079883  Marsh AG, et al. (1988). Vegetarian lifestyle and bone mineral density. DOI: 10.1093/ajcn/48.3.837  Mayo Clinic Staff. (2016). Vegetarian diet: How to get the best nutrition. mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in- depth/vegetarian-diet/art-20046446  Vitamin B-12 fact sheet for consumers [Fact sheet]. (2016). ods.od.nih.gov/pdf/factsheets/VitaminB12-Consumer.pdf  Omega-3 fatty acids. (2018). ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional  Pendick D. (2015). How much protein do you need every day? health.harvard.edu/blog/how-much-protein-do-you-need-everyday-201506188096  Tantamango-Bartley Y, et al. (2013). Vegetarian diets and the incidence of cancer in a low-risk population. DOI: 10.1158/1055-9965.EPI-12-1060  Tonstad S, et al. (2013). Vegetarian diets and incidence of diabetes in the Adventist Health Study-2. DOI: 10.1016/j.numecd.2011.07.004

Vegetarian foods: Powerful for health. (n.d.). pcrm.org/health/diets/vegdiets/vegetarian-foods-powerful-for-health

The Best Oils For Stir-Frying

Stir-frying is one of the most commonly used techniques in Chinese cooking as well as many other cuisines. The key to making a really good stir-fry is using a very high cooking temperature so the food will cook quickly. Since stir-frying involves high heat, it’s important to choose an oil that has a high smoke point. If you don't, the oil will burn and the whole dish will be ruined.

Oil that is heated to its smoke point or higher will actually begin smoking and will start to impart a bitter taste to the food. The oil is breaking down at a molecular level so it can produce carcinogens, which are bad for you.

Highest Smoke Point Oils

Chinese cooks normally use soybean oil, vegetable oil, or peanut oil, all of which have a high smoke point. Peanut oil usually has a pleasant nutty flavor and is suitable not only for stir-frying but also for deep-frying. Canola oil, which has a high smoke point but a neutral flavor, is a debatable and controversial choice. Some authorities say it is not healthy for us and should be avoided. I have studied this oil previously and agree, it is best avoided. (Also, I can’t stand the scent of it.)

There is also a lot of discussion about saturated fats. But such opinions come and go year after year as new research proves a different opinion. Generally a gold color vegetable oil is healthy for you.

Use an oil that has a smoking point at or above 400 F, including:

 Coconut oil (refined): 450F/232 C  Corn oil: 450 F/232 C  Grapeseed oil: 420 F/215 C 53

 Olive oil (light/refined): 465 F/240 C  Peanut oil: 450 F/232 C  Rice bran oil: 490 F/254 C  Safflower oil: 440–510 F/227–265 C  Soybean oil: 450 F/232 C  Sunflower oil: 440 F/226 C  Vegetable oil: 400–450 F/ 204–232 C  Other types of oil you can use are corn, soybean, and refined coconut oil.

Nontraditional Stir-Fry Oils

Although you may not consider it, you can also use light or refined olive oil to cook a stir-fry. Don’t confuse this with extra virgin olive oil. Extra virgin olive oil has a very low smoke point with a strong flavor, making it completely unsuitable for stir-frying.

Olive Oil is NOT ideal for stir-frying.

A stir-fry requires quick cooking at a high temperature. Therefore, the recipes usually call for starting with an oil with a high smoke point, a term that refers to the temperature at which the oil burns. When that happens, the oil begins to break down, letting off black smoke and unpleasant fumes. This not only ruins the flavor of your dish by imparting a bitter taste but also makes the once-healthy oil now unhealthy because of potential carcinogens.

Olive oil isn't high on the list when it comes to stir-frying because of its smoke point, which is about 375 F (compared to peanut oil at 450 F and avocado oil at 520 F). However, you can use it in a pinch if you choose pure or light olive oil over extra-virgin or virgin varieties.

Smoke Point of Olive Oil 54

The higher the smoke point of an oil, the better it is for high-heat cooking such as stir-frying. Standard olive oil, also called pure, refined, or light olive oil, has gone through a more rigorous refining process than extra-virgin or virgin olive oils, giving it a higher smoke point compared to other types. For example, extra- virgin olive oil has a 320 F smoke point while low-acidity extra- virgin olive oil smokes at 405 F with virgin olive oil tolerating slightly more heat with a 410 F smoke point. Pure/refined/light olive oil is the way to go having a smoke point with a range of 390 to 470 F.

The smoke point of light olive oil is comparable or higher than other types of oil you might use in a stir-fry, including a vegetable oil blend (428 F smoke point), sunflower oil (450 F smoke point), refined peanut oil (450 smoke point), and avocado oil (520 F smoke point).

Flavor of Olive Oil

Stir-frying typically refers to an Asian-style dish, which has a unique combination of flavors. Olive oil, however, has a distinct flavor that's more often associated with Mediterranean cooking, given that's where the bulk of the world's olive trees grow. The flavor is most concentrated in extra-virgin olive oil, compared to other varieties.

When you see "light" olive oil, it's not referring to the calories in the olive, but rather the color and the flavor, which is lighter and milder than other olive oil varieties. This makes it a better option in dishes that you don't want that characteristic flavor shining through, such as in stir-frying.

Other types of oils are even more neutral in flavor than light olive oil, including vegetable oil blends, canola oils, and sunflower oil. This also makes them prime candidates for stir-frying.

Nutritional Benefits of Olive Oil 55

Although stir-frying is considered a fairly healthy cooking method, adding olive oil to the mix may increase the benefit, but only slightly. Olive oil is a rich source of monounsaturated fatty acids, particularly oleic acid, which may reduce inflammation. But the polyphenols—which are healthy plant-based compounds—are damaged by super-high heat. Heating the oil changes the chemical structure of the oil, which can really take a toll on the nutrient content. Additionally, extra-virgin olive oil, the least-optimal type for stir-frying, has the most health benefits. Given that extra- virgin olive oil is also the most flavorful and often the most expensive, save it for applications such as dipping bread or dressing salads.

Grapeseed oil is becoming more popular for stir-frying; it is made from the seeds of grapes after the wine has been pressed. It has a clean flavor and a high smoke point (420 F/215 C), as well as similar health benefits to olive oil but with a more neutral flavor.

Grapeseed oil is low in saturated fat and high in polyunsaturated fat, which scientists believe can also help raise HDL levels. Grapeseed oil is also a good source of linoleic acid. That is a type of essential fatty acid which, like the omega-3 fatty acids found in salmon, can’t be manufactured by our bodies and must be obtained from food.

Oils to Avoid for Stir-Fry

Besides extra-virgin olive oil, there are other oils to avoid due to their low smoke points. Sesame oil has a very low smoke point, for instance. Although there are some Chinese dishes that use toasted sesame oil to fry the ingredients, such as some chicken recipes.

Sesame oil is not ideal for wok cooking. Be very careful when you heat up sesame oil in a wok. Don’t overheat it, otherwise, it will burn and make your dish taste very bitter. Most of the time in 56

Chinese cooking, sesame oil is only used for seasoning or adding to stir-fry dishes at the end of cooking. Additionally, avoid flax-seed oil and don't use butter or shortening to stir-fry.

The other reasons to be careful are that if you’re using a lot of oil and high heat you risk a fire! Kitchen fires are the major cause of house fires in the U.S. and probably elsewhere too.

Un-Refined Sesame Oil is useful for Medium Heat with a Smoke Point of 350°F (177°C), a Flash Point of 600°F (315°C) and a Fire Point of 700°F (371°C). Unrefined Sesame Oil is used for cooking, baking, sautéing and stir-frying.

I’m not an authority about this but as you have read here, If the oil is smoking it’s close to flaming! Take it off the heat and let it cool. If it continues too hot it will make food bitter, ruin the scent of food (Aroma is very important in Chinese cooking) and it may go beyond smoke to a blazing fire.

You can put a fire out by a strong sprinkling of salt over it and by putting a cover over it to starve it of oxygen. IF THE FIRE IS OUT, I think if you are on the ground floor, get it out of the building! If it’s going to flash into flame again, let it happen out on a parking lot or moist grass lawn.

If it is flaming, do not try to move the flaming pot or wok. It’s too dangerous. It might splash on you! It might spill and set the home on fire. If you’re carrying hot oil and it splashes on you, you will likely have uncontrollable reflex responses and the next moment the oil will be scattered burning all over the floor!

NEVER use water on an oil fire. That will cause the fire to spread.

For more about dealing with cooking fires refer here: 57 https://www.firerescue1.com/community/articles/how-to-put- out-a-grease-fire-KDraBGaOTnYN8JPn/

If a grease fire starts:

1. Cover the flames with a metal lid or cookie sheet. ... 2. Turn off the heat source. 3. If it's small and manageable, pour baking soda or salt on it to smother the fire. 4. As a last resort, spray the fire with a Class B dry chemical fire extinguisher. 5. Do not try to extinguish the fire with water.

100 Recipes A Plant Based Dining Lifestyle Healthy ● Low Cost ●

Add Meat at Your Option

In all recipes, at your option, add small

bits of ground or diced fish, or meats, or beaten egg. This is about eating better and cheaper, not some new “religion,” or enforced “Veganism.”

At the outset: You will find at least 100 recipes here. I have a tendency to add bonuses as a way to thank you for becoming a friend and reader. I’m writing at the beginning of my work here, so I don’t know how many you’ll find, but I know where to find plenty of good recipes from excellent cooks, so we’ll have fun cooking. (We’ll become a community of cooks spread across the globe.) 58

You’ll note that I like big print so you can see from a distance. The cost to print this on paper and bind it yourself might be $2, probably not more. You’ll find a lot of space for your notes and easy reading to help you/us stay organized.

Remember please when dealing with vegetables to sort and wash carefully. Almost always, when dealing with soups or stews, once you reach a boiling temperature, reduce the heat, bring to a simmer and gently cook. Stir every few minues to prevent burning or sticking at the bottom. Taste a sample. When you like the mouth feel, consider the cooking finished.

Vegetables are the foundation for healthy eating and a healthy life. Our digestive systems were intended to consume a lot of grain and vegetables and a little bit of meat. The decision as to whether a recipe is for Breakfast, mid day, or dinner is really only based upon your opinion. Meat, vegetables and tomoato sauce can be consumed for breakfast and egg dishes can be eaten for lunch and dinner. Those decisions are yours.

Generally, eating a sweet dessert or fruit drink with or after a protein and vegetable meal will cause serious problems with the digestive process. Desserts really should not follow a meal. They should be a separate snack 1 or 2 hours after dinner. I will provide more information about digestion and healing your digestive system in my weekly blog and archived articles.

Be sure to go to the website home page, and subscribe to receive a quick “push message” at the bottom of your screen. These are more popular than email and less expensive for me to send. Go to www.SgShopper.me and the lower left corner. Click the BELL icon.

1 Green Tofu and Avocado Scramble

Prep time: 10 minutes Cooking time: 7 minutes Servings: 2

Ingredients:

● ½ cup fresh spinach 59

● ¼ cup fresh dill, chopped

● 1 cup firm tofu, crumbled

● 1 avocado, peeled, pitted and cubed

● 1 teaspoon coconut cream

● 1 teaspoon coconut oil

● ½ teaspoon salt

Your option: Add an egg or two.

Directions: Beat all ingredients together. Heat up the coconut oil and combine all the ingredients inside. Cook it for 7 minutes, divide into bowls and serve.

2 Avocado & Vegi Stir Fry

Prep time: 10 minutes Cooking time: 5 minutes

Servings: 3

Ingredients:

● 1 cup tofu, crumbled

● 1 avocado, peeled, pitted and mashed

● ½ cup coconut cream

● 1 teaspoon turmeric powder

● 1 teaspoon your favorite stir-fry oil

● ½ teaspoon salt

● 1 teaspoon white pepper

Directions: Heat the oil in a wok or skillet, good and hot. Then combine all the ingredients

Stir-fry to your satisfaction, generally 1 minute is recommended for vegetables, divide between plates and serve with fish, shell fish, beef, or whatever you please.

For Non-Asians: If you don’t know stir-frying but want to learn begin here: https://www.thekitchn.com/how-to-stir-fry-chicken-and- cashews-171737 How To Stir-Fry Chicken and Cashews Get your wok hot and watch your timing: With the ingredients prepped ahead, stir-fries are a simple matter of a hot wok and timing. A chicken stir-fry like this one takes about four minutes: two minutes to sear the chicken, one 61 minute to add and stir-fry the vegetables, and then one more minute with the sauce. 29 Jan 2020 This book is mostly marketed in Singapore, which is 76% Chinese. I feel foolish teaching these people how to use a wok! For those who don’t know, the reference above will help you. Generally my friends who are Chinese and cook in restaurants say about wok cooking, “The hotter the better.” I have cooked on a moderate lite and it’s alright for me, but in the restaurants they use big gas jets and high heat. Everything around them is steel or tile. If you want to do that sort of cooking in a serious way, it can be done outdoors over a brick bar-b- q or if regularly indoors, get a fire department inspector to look into your kitchen to inspect and give you his recommendations.

Why Flax meal? Substitutes for Flax meal.

Chia seeds, psyllium husk and hemp seeds can all work as substitutes for flaxseed. Flaxseed, also known as linseed, is a highly nutritious plant. It's commonly used as a thickener, binder or crust in vegan and vegetarian cooking. Subscribe to my blog and you’ll get more articles about health including the many terrific benefits of Flax seed oil.

3 Fried Spinach Balls

Prep time: 15 minutes

Cooking time: 30 minutes 62

Servings: 4 Ingredients:

● 1 cup tofu, crumbled

● 1 cup baby spinach, chopped

● 1 tablespoons flaxmeal mixed with 3 tablespoons water

● 3 tablespoons coconut cream

● 1 tablespoon coconut flakes

● 1 teaspoon ground nutmeg

● ½ teaspoon onion powder

● ½ teaspoon salt

● 1 teaspoon chili flakes

● 1 tablespoon sunflower oil

Directions:

1. In the mixing bowl mix up the tofu with the spinach and the other ingredients except the oil, stir and shape medium balls out of this mix.

2. Heat up a pan with the oil over medium heat, add the balls, cook for 7 minutes on each side and serve.

4 Avocado, Onion and Spinach Bowls

Prep time: 10 minutes 63

Cooking time: 5 minutes

Servings: 2

Ingredients:

● 1 tomato, sliced

● 1 avocado, peeled, pitted and cubed

● 1 red onion, chopped

● ¼ cup spinach, chopped

● 1 teaspoon curry powder

● ½ teaspoon ground black pepper

● 1 teaspoon olive oil

Directions: Heat up a pan with the oil over medium heat, add the spinach, avocado and the other ingredients, stir, cook for 5 minutes, divide into bowls and serve.

Of course you can add meat, fish or shell fish, that’s up to you. Smaller portions of meat, or meat ground and added to the vegetable mix works out very well to provide what you need for nutrition and reduce expenses.

Additionally, a product like Knorr Beef or Chicken broth cubes can provide a lot of protein and flavor without the cost of fresh meat.

Another advantage with broth cubes is that you can provide nutrition to someone disabled or aged.

I often add a ½ chicken broth cube to 400 ml water and once it’s hot, stir well and add 200 ml rice. Let it cook on a low light as you usually do.

5 Zucchini Pizza

Prep time: 10 minutes Cooking time: 25 minutes Servings: 4 Ingredients: ● 2 tablespoons flax meal mixed with 3 tablespoons water ● 2 cups zucchini, grated

● ½ cup cut tomatoes sliced 65

● ¼ cup broccoli, chopped

● 1 teaspoon ground black pepper

● ¼ teaspoon chili flakes

● ½ teaspoon salt

● ½ teaspoon black pepper

● 2 teaspoons olive oil

Directions: In the mixing bowl mix up zucchini with flaxmeal, salt, pepper and chili flakes and stir well. Use a pan that can be heated in the oven, or begin with a frying pan and end with an oven bake pan.

(1) Heat the frying pan with half of the oil over medium heat, add the zucchini mix, spread into the pan and cook for 5 minutes. Add the rest of the ingredients on top, cover the pan and cook in the oven at 370 degrees for 20 Fahrenheit minutes. OR,

(2) Heat the frying pan with half of the oil over medium heat, add the zucchini mix, spread into the pan and cook for 5 minutes. Slip the result on or into a baking pan

(3) Add the rest of the ingredients on top, cover the pan and cook in the oven at 370 degrees for 20 minutes.

370F = 187.7C Find a temperature calculator here: https://www.google.com/search?client=firefox-b- d&q=+Fahrenheit+calculator https://www.google.com/search?client=firefox-b-d&q=fahrenheit+to+celsius

Generally any pancake recipe can (if found necessary) do well with a little coconut oil added to prevent it sticking to the pan. I also add some ½ teaspoon of Calumet baking powder to pancake mix and it bubbles up to make a lighter and more attractive pancake. It’s up to you to experiment.

I hope you’ll find this bell icon at the lower left corner of the page. Click that to get notifications (like you get from Facebook). That will allow you to see the newest of everything in my blog. You’ll know when new useful information is published. Friends say they like this much better than more email. I like it better too.

6 Squash and Avocado Pancakes

Prep time: 15 minutes Cooking time: 10 minutes Servings: 6 Ingredients: ● 1 cup pumpkin/butternut squash, grated

● 1 avocado, peeled, pitted and mashed

● 2 tablespoons flax meal mixed with 3 tablespoons water

● 1 apple, grated

● ½ cup almond flour

● 1 tablespoon brown sugar

● ½ teaspoon baking powder

● 1 teaspoon ground cinnamon

● 1 teaspoon coconut oil 67

Directions: In the mixing bowl mix up the squash with the avocado and the other ingredients except the oil and stir well. Then melt the coconut oil in the skillet. Make the pancakes with the help of the spoon on the skillet. Flatten the pancakes if needed. Cook them for 2 minutes on each side over medium heat, or you may prefer to watch for bubbles. When the surface bubbles have completed appearing flip the cake.

7 Coconut Pancakes

Prep time: 10 minutes

Cooking time: 15 minutes

Servings: 6

Ingredients:

● ½ cup of coconut milk

● 1 tablespoon flaxmeal mixed with 2 tablespoons water

● 1 teaspoon vanilla extract

● 1 teaspoon baking soda

● 1 teaspoon lemon juice

● 1 cup coconut flour

● 1 tablespoon stevia or brown sugar. 68

I recommend you make a small one and test for time it takes to complete “baking” on one side and then the other, and taste it to satisfy your desire for sweetness.

Directions: In a bowl, mix the coconut milk with flaxmeal and the other ingredients and stir Preheat the non-stick skillet well. Then pour the pancake batter in the hot skillet with the help of the ladle (1 ladle = 1 pancake). Cook the pancake for 1 minute and flip it on another side.

Heat until you think the pancake is ready to flip. Cook it for 30 seconds more or until the pancake is light brown. Repeat the same steps with all remaining batter.

8 Carrot and Avocado Hash

Prep time: 10 minutes Cooking time: 20 minutes Servings: 4

Ingredients:

● 1/2 pound carrots, peeled and roughly cubed

● 2 avocados, peeled, pitted and cubed

● ½ white onion, chopped

● 1 tablespoon olive oil

● 1 teaspoon oregano, dried

● 1 teaspoon coriander, ground 69

● 1 cup crushed tomatoes

● ½ teaspoon salt

● ½ teaspoon ground black pepper

● ½ teaspoon ground paprika

● ½ teaspoon dried thyme

Directions: Heat up a pan with the oil over medium heat, add the onion and carrots and cook for 10 minutes stirring often. Add the rest of the ingredients, toss, cook for another 10 minutes, divide into bowls and serve.

9 Western Broccoli Hash

Prep time: 10 minutes Cooking time: 20 minutes Servings: 6

Ingredients:

● 1 pound broccoli florets, chopped

● 1 teaspoon turmeric powder

● 1 teaspoon oregano, dried

● 1 red onion, sliced

● 1 tablespoon chives, chopped

● 1 shallot, diced

● 1 tablespoon olive oil 70

● 1 teaspoon salt

● 2 tomatoes, chopped

● ½ teaspoon white pepper Directions:

10 Zucchinis in Tomato Juice

Prep time: 10 minutes Cooking time: 15 minutes Servings: 4

Ingredients:

● 1 teaspoon garlic, diced

● 1 teaspoon chives, chopped

● ½ pound zucchinis, roughly sliced

● 1 cup tomato juice

● 1 shallot, diced

● 1 teaspoon salt

● 1 teaspoon chili flakes

● 1 teaspoon coconut oil

Directions: Heat up a pan with the oil over medium heat, add the shallot and chili flakes and cook for 3 minutes. Add the zucchinis and the other ingredients, toss, cook for 12 minutes more, divide into bowls and serve. 71

11 Zucchini Casserole

Prep time: 15 minutes Cooking time: 40 minutes Servings: 4

Ingredients:

● 1 pound zucchinis, sliced

● 4 spring onions, chopped

● 1 teaspoon brown sugar (change to your taste)

● 1 teaspoon curry powder

● 3 tablespoons coconut cream

● 1 teaspoon salt

● 1 teaspoon ground nutmeg

● 3 oz tofu, crumbled

● 1 teaspoon dried parsley

● 1 teaspoon olive oil Directions: Grease a baking pan with the oil and combine the zucchinis with the other ingredients except the tofu. Sprinkle the tofu on top, cover the pan with tin foil and cook at 365 degrees F for 40 minutes. Divide between plates and serve.

12 Tofu Waffles

Prep time: 20 minutes Cooking time: 10 minutes Servings: 4

Ingredients:

● 2 tablespoons flax meal mixed with

4 tablespoons water

● 1 cup tofu, crumbled

● ½ cup coconut cream

● 1 teaspoon chives, chopped

● ½ teaspoon onion powder

● 2 tablespoons almond flour

● ½ teaspoon salt

● 1 teaspoon olive oil

Directions: In a bowl, mix the tofu with coconut cream and the other ingredients except the oil. Stir the mixture until you have smooth waffle batter. Then preheat the waffle iron until it is hot and brush it with olive oil. Pour a small amount of the waffle batter in the waffle iron and flatten it. Cook the waffle for 1 minute on each side.

13 Cauliflower and Spinach Salad

Prep time: 15 minutes Cooking time: 0 minutes Servings: 4

Ingredients:

● 2 cups cauliflower florets, steamed

● 1 cup baby spinach

● ½ cup cucumber, cubed

● ½ cup black olives, pitted and halved

● 1 teaspoon chili powder

● Juice of 1 lime

● 1 tablespoon olive oil

● 1 tablespoon balsamic vinegar

● ¼ onion, diced

● A pinch of salt

● ½ teaspoon ground black pepper

Directions: In a bowl, mix the cauliflower with the spinach, cucumber and the other ingredients, toss and serve for any meal any time of the day or night.

Make too much! Store it in a plastic container in the refrigerator. Serve it with fish or chicken and rice. Remember I’m a natural healing doctor, so your health is always on my mind. This is good healthy food and will help you stay healthy. These sorts of fiber help to keep your digestive system working correctly and prevent serious illness as we grow older. If you’ll use it, this information will repay you with good health and reduced medical costs all of your life. It can repay its cost a thousand times over! 74

14 Basil Avocado Mix

Prep time: 10 minutes Cooking time: 0 minutes Servings: 4

Ingredients:

● ¼ cup fresh basil, chopped

● 2 avocados, peeled, pitted and cubed

● 1 cup cucumber, cubed

● Juice of ½ lemon

● 1 tablespoon balsamic vinegar

● 2 tomatoes, chopped

● 1 teaspoon coconut shred

● ½ teaspoon salt

● ½ teaspoon black pepper

Directions: In a bowl, mix the avocados with the basil, cucumber and the other ingredients, toss, divide into smaller bowls and serve.

Benefits of Tofu Tofu is a good source of protein and contains all nine essential amino acids. It is also a valuable plant source of iron and calcium and the minerals manganese and phosphorous. In addition to this, it also contains magnesium, copper, zinc and vitamin B1.

15 Baked Avocado with Tofu

Prep time: 10 minutes Cooking time: 10 minutes Servings: 2

Ingredients:

● 1 avocado, pitted, halved

● 1/2 cup tofu, crumbled

● 1 tablespoon chives, chopped

● ½ teaspoon chili flakes

● ¼ teaspoon salt

● 1 teaspoon olive oil

Directions:

Scoop the small amount of the avocado meat to make the wholes with the help of a scooper. Stuff each avocado half with tofu mixed with the other ingredients. Preheat the oven to 365F = 185 Celsius. Put the avocado halves on a tray and bake them for 10 minutes.

16 Mixed Veggie Hash

Prep time: 5 minutes Cooking time: 10 minutes Servings: 2

Ingredients:

● 1 yellow onion, chopped

● 1 tablespoon avocado oil

● 1 cup cheery tomatoes, halved

● 1 avocado, peeled, pitted and cubed

● 1 leek, sliced

● 2 sweet potatoes, peeled and cubed

● ½ teaspoon ground black pepper

● ½ teaspoon salt

● 1 sweet pepper, chopped

Directions: Preheat the skillet well with the oil over medium heat. Add the onion and cook for 2 minutes. Add the rest of the ingredients, toss, cook for 8 minutes more, divide between plates and serve.

17 Zucchini Hash

Prep time: 15 minutes Cooking time: 10 minutes Servings: 3

Ingredients:

● 1 sweet potato, peeled

● 3 zucchinis, roughly cubed

● 1 cup tomatoes, crushed

● 1 tablespoon olive oil

● ½ teaspoon salt

● 1 teaspoon chili flakes

● 2 tablespoons chives, chopped

Directions:

Heat up the skillet with the oil over medium heat. Fry zucchinis and sweet potato to a softer consistency. Add tomatoes and the other ingredients, toss, cook for 10 minutes, divide between plates and serve. Goes well with cicken, pork or beef.

18 Almond Granola

Prep time: 15 minutes Cooking time: 13 minutes Servings: 4

Ingredients:

● 1 cup almonds

● 3 oz pumpkin seeds

● ½ cup coconut, shredded

● 1 tablespoon stevia

● 1 teaspoon vanilla extract

● ½ teaspoon ground cardamom

● 1 tablespoon coconut oil

Directions:

In a blender, combine the almonds with the pumpkin seeds and the other ingredients and pulse a bit.

Line the baking tray with baking paper. Put the granola mixture on the tray and flatten it. Preheat the oven to 350F. = 177C. Put the tray with granola in the oven and bake it for 10-15 minutes or until it is dry. Crack the granola into pieces with something strong and heavy like a rolling pin or wood hammer. Store it in a dry closed jar.

Grainola is more than a breakfast cereal, and can be so versatile. Many love granola because you can add so many healthy ingredients, such as:  Dried fruit  Nuts 79

 Seeds  Wheat Germ  Oats  Whole wheat  honey  or even fresh fruit!

1. Mix it with yogurt. As a dessert or breakfast, use granola, yogurt and fruit. Then dig in. 2. Use as a topping for a baked apple! 3. Add to muffins 4. Bake it in bread 5. Make granola bars! These are so good, and only 4 ingredients. Granola, honey, peanut butter and chocolate! 6. Roll bananas in granola and freeze 7. Top a salad with it. 8. Toss it with oatmeal for a crunchy twist 9. Add it to smoothies 10. Soften it up with heated milk and let sit. Then eat. 11. Use instead of bread crumbs for stuffing 12. Crush and roll chicken in it before baking for some crispy chicken. 13. Eat it with a spoon or out of hand with various nuts and seeds as add-ins. Try sunflower seeds, almonds, raisins, craisins, pecans, m&m’s, cashews, dried apricots, dried apples, dried pineapple. 14. Make it as a great neighbor gift. Pour granola in decorative cellophane bag and tie with ribbon. It’s a nice gift for a birthday or holiday.

19 Baked Sprouts Casserole

Prep time: 10 minutes Cooking time: 25 minutes Servings: 4

Ingredients:

● 1/2 pound Brussels sprouts, shredded

● 1 cup tomatoes, cubed

● 1 white onion, chopped

● 1 tablespoon avocado oil

● ¼ cup organic almond milk

● 1 teaspoon salt

● 1 tablespoon oregano, chopped

● 1 teaspoon cumin, ground

Directions:

In a baking pan, mix the sprouts with the tomatoes and the other ingredients and spread into the pan. Preheat the oven to 365F. Cook the casserole for 25 minutes, cool down and serve.

Casseroles are an excellent way to produce a lot of healthy hot food at a lower food cost. Energy cost is an entirely different issue and with prices changing you have to decide if you will or will not heat the oven. An electric oven uses a lot of electricity. A gas heated oven is more efficient.

20 Carrot Muffins

Prep time: 15 minutes Cooking time: 12 minutes Servings: 4

Ingredients:

● 1 cup carrots, peeled and grated

● 2 tablespoons flax meal mixed with 3 tablespoons water

● 1 teaspoon nutmeg, ground

● 1/2 teaspoon cinnamon powder

● 1 teaspoon vanilla extract

● ¼ cup organic almond milk

● 1 tablespoon sunflower oil

Directions:

In a bowl, mix the carrots with flax meal and the other ingredients except the oil and stir well. After this, grease the muffin molds with sunflower oil and pour the muffin batter inside. Preheat the oven to 365F = 185C. Put the muffins in the oven and cook them for 12 minutes.

21 Zucchini and Banana Bread

Prep time: 10 minutes Cooking time: 25 minutes Servings: 6

Ingredients:

● 1 medium zucchini, grated

● 2 bananas, peeled and mashed

● 3 tablespoons stevia

● 1 teaspoon lemon juice

● 1 cup almond flour

● 1 teaspoon nutmeg, ground

● 1 teaspoon ground cinnamon

● 2 tablespoons flax meal mixed with 3 tablespoons water

● 1 teaspoon baking powder

● 1 teaspoon olive oil

Directions:

In the mixing bowl mix up the zucchinis with bananas and the other ingredients except the oil and stir well. Brush the bread loaf mold with olive oil. Pour the mix in the mold and flatten it gently with the help of the spatula.

Preheat the oven to 365F = 185C. Put the mold with bread in the oven and bake it for 25 minutes, then check if the bread is cooked with the help of a wooden toothpick. Cook the bread for an additional 10 minutes, if needed. Time will vary according to how much moisture is contained in the zucchini and bananas. 83

Tooth pick test: Stick the tooth pick into the top middle of your bread, pull it out, then see if any batter remains on the toothpick. If there is no batter the bread is done.

22 Chia Porridge

Prep time: 20 minutes Cooking time: 10 minutes Servings: 2

Ingredients:

● ½ cup of coconut milk

● 3 tablespoons chia seeds

● 1 tablespoon flax meal

● 2 tablespoons coconut flour

● 1 teaspoon vanilla extract

● ½ teaspoon ground nutmeg

Directions: Pour coconut milk in the pan and bring it to boil. Add the rest of the ingredients, stir and cook for 10 minutes.

Let the mix cool for at least 10 minutes, divide into bowls and serve. Some like a sprinkle of nutmeg, and cinnamon over it perhaps with a light sprinkling of sugar.

23 Sweet Potato Fritters

Prep time: 15 minutes Cooking time: 16 minutes Servings: 4

Ingredients:

● 1 cup sweet potatoes, peeled and grated

● 1 garlic clove, minced

● 2 tablespoons flax-meal mixed with 3 tablespoons water

● 1/3 cup coconut flour

● ½ teaspoon sweet paprika

● 1 tablespoon coconut oil

● ½ teaspoon salt

Directions:

In the mixing bowl mix up sweet potatoes with garlic and the other ingredients except the oil and stir. Then preheat the coconut oil in the skillet on the medium heat. Make the medium size fritters from the sweet potato mixture (use the spoon for this step). Put the fritters in the hot coconut oil and cook them for 4 minutes from each side over the medium heat.

There's actually not much difference between pancake and fritter batter. They are both made with the same ingredients. It is only once fruit or meat is dipped into the raw batter and then fried that it actually becomes a fritter. The first historical record of the fritter dates back to 1665.

Garlic is a high powered antibiotic. Chinese medicine says not to use it every day. Many may use it on days when they can avoid people because taking a 85 large amount will make you smell of garlic for 2 to 3 days. But, that’s alright if you want to avoid diseases or get over something.

A Cornel (New York) University professor tested onion, garlic, allspice and oregano in test tubes and Petri dishes. He said nearly every bacteria he put in contact with these died. Interestingly, they do not harm the stomach, intestine or colon. Oregano is specifically used for lung and bronchial tube problems.

These days I would use garlic a little bit daily and if anyone says anything simply say, “I learned it’s an antibiotic and disease preventative from Dr. Newdell at Singapore Shopper Magazine.” That comment will help them, You, and me too.

While I’m remembering: Grapefruit seed extract is fantastic to kill stomach troubling bacteria.

Grape seed extract, is another of many herbal antibiotics. It also helps to clear cholesterol from the blood stream.  Cholesterol leads to Cardio Vascular system plaguing.  It also can reduce blood pressure.  may improve blood flow.  Could reduce oxidative damage.  May improve collagen levels and bone strength.  Supports your brain as it ages.  Can improve kidney function.  Can inhibit infectious growth.  May reduce cancer risk.

I’ll teach more about this in my blog, so be sure to subscribe FREE of charge. I’m using a push notification (similar to what Facebook Messenger has) instead of email. Many like the little short notes much better.

24 Mushroom and Spinach Bowls

Prep time: 30 minutes Cooking time: 20 minutes Servings: 6

Ingredients:

● 1 cup baby spinach

● 1 tablespoon avocado oil

● 1 sweet pepper, cut into strips

● 1 teaspoon salt

● ½ teaspoon black pepper

● 2 spring onions, chopped

● 1 and ½ cups cremini mushrooms, sliced

● 1 tablespoon coconut cream

Directions: Heat up a pan with the oil over medium heat, add the onion and mushrooms and cook for 10 minutes. Add the rest of the ingredients, toss, heat for another 10 minutes, divide into bowls and serve.

25 Kale Muffins

Prep time: 10 minutes Cooking time: 12 minutes Servings: 4

Ingredients:

● 2 cups kale, chopped

● 1 tablespoon almond flour

● 2 leeks, chopped

● 1 teaspoon coconut oil

● ½ teaspoon salt

● ½ teaspoon ground black pepper

● 2 tablespoons flaxmeal mixed with 3 tablespoons water

● 1 tablespoon coconut cream

Directions:

In a bowl, mix the kale with flour, leeks and the other ingredients and stir well. After this, pour the mixture in the muffin molds. Preheat the oven to 365F = 185C. Slide the muffins into the oven and bake them for 12 minutes.

26 Walnuts Porridge

Prep time: 15 minutes Cooking time: 10 minutes Servings: 3

Ingredients:

● 1 tablespoon flax seeds

● 3 ounces walnuts, chopped

● 1 teaspoon vanilla extract

● 1 teaspoon ground cinnamon

1 cup of almond milk

● 2 teaspoons brown sugar

Directions: In a pan, mix the milk with walnuts and the other ingredients, stir and simmer over medium heat for 10 minutes. Divide into bowls and serve warm.

27 Veggie Salad

Preparation time: 10 minutes Cooking time: 0 minutes Servings: 4

Ingredients:

 ½ cup sun-dried tomatoes, chopped or 3-4 fresh red tomatoes  1 cup sweet peppers, roughly chopped  ¼ cup olives, pitted and chopped  1 small cucumber, chopped  1 small red onion, finely chopped  ½ cup coconut cream  ¼ teaspoon oregano, dried  1 tablespoon lemon juice

Salt and black pepper to taste 1 teaspoon oregano, dried Directions: In a bowl, combine the tomatoes with sweet peppers and the other ingredients, toss and serve.

This is really good with fish or a small hamburger, or a mix of flour, 1 egg and beef all beaten and mixed with a little bit of water; Fried as a burger. (some like chopped onion mixed into it before frying.) It’s very nice with Chicken and rice too.

28 Artichoke Casserole

Preparation time: 10 minutes Cooking time: 1 hour Servings: 4

Ingredients:

 2 garlic cloves, minced  2 tablespoons olive oil  1 cup mushrooms, sliced  2 spring onions, chopped  1 teaspoon coriander, ground  1 teaspoon basil, dried  1 teaspoon marjoram, dried  1 cup artichoke hearts, chopped  1 cup cherry tomatoes, halved  ½ cup tofu, cubed  ¼ cup kalamata olives, pitted and cut in quarters  1 cup coconut cream  Salt to taste  ¼ cup chives, chopped

Directions: Heat up a pan with the oil over medium heat, add the garlic, mushrooms and spring onions and cook for 5 minutes. Add the rest of the ingredients, toss, cook for 5 minutes more and divide into 4 ramekins. Place in the oven at 325 degrees F = 163 C, and bake for 50 minutes before serving.

29 Couscous Pudding

Preparation time: 15 minutes Cooking time: 5 minutes Servings: 4

Ingredients:

 3 cups almond milk  1/2 teaspoon almond extract  1 cup couscous, uncooked  ¼ cup currants, dried  1 tablespoon stevia  4 teaspoons coconut oil, melted

Directions: Heat a pan with the milk over medium heat, add the couscous and the other ingredients, cook for 5 minutes and take off the heat. Cover and leave aside for 15 minutes. Divide into bowls and serve.

30 Beans Salad

Preparation time: 10 minutes Cooking time: 0 minutes Servings: 4

Ingredients:

 1 tablespoon olive oil  1 cup cherry tomatoes, halved  1 tablespoon basil, chopped  1 garlic clove, minced  1 yellow onion, chopped  ¼ cup chives, chopped  1 cup canned black beans, drained and rinsed  1 cup canned white beans, drained and rinsed  ¼ cup lemon juice  A pinch of red pepper flakes  Salt and black pepper to taste

Directions:

In a bowl, mix the beans with tomatoes and the other ingredients, toss and serve.

31 Fennel Salad

Preparation time: 20 minutes Cooking time: 0 minutes Servings: 4

Ingredients:

 1 tablespoon balsamic vinegar  2 garlic cloves, minced  1 teaspoon mustard  3 tablespoons avocado oil  1 tablespoon lemon zest, grated  1 tablespoon lemon juice  Sea salt and black pepper to taste  ½ cup kalamata olives, pitted and chopped 1 tablespoon chives, chopped  8 cups lettuce leaves, torn 3 medium navel oranges, peeled and cut into medium segments 2 bulbs fennel, roughly chopped

Directions:

In a bowl, mix fennel with lettuce, olives and the other ingredients, toss and serve.

32 Green Beans Bowls

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 2

Ingredients:

 1 tablespoon olive oil  ½ pound green beans, trimmed and halved  1 cup cherry tomatoes, halved  1 teaspoon oregano, dried  A pinch of salt and black pepper  1 bunch spinach (you choose how much), chopped  1 avocado, pitted, peeled and chopped  1 garlic clove, minced

Directions: Heat a pan with the oil over medium heat, add the green beans and tomatoes and cook for 5 minutes. Add the rest of the ingredients, toss, cook for another 5 minutes, divide into bowls and serve.

33 Big Garden Healthy Weight Reduction Salad

Preparation time: 10 minutes Cooking time: 0 minutes Servings: 2

Ingredients:

 2 cups cherry tomatoes, halved  1 cup baby spinach  ½ cup baby arugula  1 cucumber, sliced  1 avocado, pitted, peeled and chopped  1 red bell pepper, chopped 95

 1 tablespoon basil, chopped  1 tablespoon olive oil  ¼ cup pine nuts, toasted  Sea salt to taste  ½ teaspoon black pepper

Directions: In a large bowl mix tomatoes with the spinach, arugula and the other ingredients, toss and serve.

34 Spinach and Avocado Salad

Preparation time: 10 minutes Cooking time: 0 minutes Servings: 4

Ingredients:

 2 spring onions, chopped  2 avocados, peeled, pitted and cubed  3 plum tomatoes, chopped  10 ounces spinach, chopped  A pinch of black pepper  A pinch of salt  1 tablespoon olive oil  1 tablespoon chives  Juice of 1 lime

Directions:

In a bowl, mix the spinach with tomatoes and the other ingredients, toss and serve.

35 Potato and Vegi Wok Mix

Preparation time: 10 minutes Cooking time: 20 minutes Servings: 2

Ingredients:

 1 pound sweet potatoes, peeled and cubed  1 cup black olives, pitted and cubed  ½ cup kalamata olives, pitted and cubed  1 tablespoon leeks, sliced  1 tablespoon chives, chopped  1 teaspoon basil, dried  A pinch of black pepper  1 tablespoon olive oil  2 green onions, chopped

Directions: Heat up a wok with the oil over medium heat, add the leeks and potatoes and cook for 5 minutes. Add the rest of the ingredients, toss, cook for 15 minutes more, divide into bowls and serve.

36 Kale and Beets Mix

Preparation time: 10 minutes Cooking time: 0 minutes Servings: 4

Ingredients:

 2 cups kale, torn  2 red beets, cooked, peeled and cubed  2 tablespoons olive oil  2 tablespoons apple cider vinegar  1 teaspoon turmeric powder  1 tablespoon lime juice  1 garlic clove, minced  1 teaspoon fresh grated ginger  A pinch of salt and black pepper

Directions: In a salad bowl, mix the beets with kale, oil and the other ingredients, toss and serve,

This might pare nicely with small cuts of fried fish or chicken.

37 THE BEST VEGAN “MEATBALLS”

This 10-ingredient recipe starts with black beans that have been baked to dry them out – this is important, as it helps prevent the meatballs from becoming mushy.

The beans are then blended with herbs, spices, and sautéed garlic and shallot for layers of flavor.

Next comes the cooked and cooled quinoa, more herbs, tomato paste, and vegan Worcestershire (which is optional, but it adds more depth of flavor). Pulse a few more times and you’re ready to form your meatballs! After a quick chill in the refrigerator, it’s time to cook (and eat)!

To cook the meatballs, we went for a stovetop-oven combo. A quick sauté in the skillet you used to cook the onions and garlic in provides a crusty outer texture, while a bake in the oven dries them out a bit and ensures they’re cooked through the center.

At the end, for even more flavor, you can add your favorite marinara sauce and cook for another 5-10 minutes or until bubbly. Then it’s meal time!

Tender, flavorful, 10-ingredient vegan meatballs made with quinoa and black beans! Infused with fresh herbs, tomato paste, and spices for big flavor. The perfect meatless meatball for pasta, sandwiches, and more!

PREP TIME30 minutes COOK TIME45 minutes TOTAL TIME1 hour 15 minutes Servings: (meatballs) Category: Entree Cuisine: Gluten-Free, Italian-Inspired, Oil-Free, Vegan Freezer Friendly 1 month Keeps in the refrigerator 4-5 Days 99

US Customary – Metric

Ingredients

MEATBALLS

 1 cup cooked and cooled quinoa* (ensure it’s cooked + completely cooled before using)  1 15-ounce can black beans* (rinsed, drained, dried)  2 Tbsp water (or sub olive or avocado oil)  3 cloves garlic (minced)  1/2 cup diced shallot  1/4 tsp sea salt (plus more to taste)  2 1/2 tsp dried or fresh oregano  1/2 tsp red pepper flake (reduce for less heat)  1/2 tsp fennel seeds (optional)  1/2 cup vegan parmesan cheese (plus more for serving)  2 Tbsp tomato paste  3 Tbsp chopped fresh basil or parsley (we mixed both // plus more for serving)  1-2 Tbsp vegan worcestershire sauce (optional // adds depth of flavor)

FOR SERVING (optional)

 Marinara sauce

Instructions

1. If you haven’t prepared your quinoa yet, do so now (make sure it’s cooked and cooled completely before use). *Prep/cook time does not include preparing quinoa. 2. Preheat oven to 350 degrees F (176 C). Add rinsed, dried black beans to a parchment-lined baking sheet. Bake for 15 minutes or until beans appear cracked and feel dry to the touch (see beans in food processor photo). Remove beans from the oven and then increase oven heat to 375 degrees F (190C). 100

3. Heat a large (oven-safe) skillet over medium heat. Once hot, add water (or oil), garlic, and shallot. Sauté for 2-3 minutes, or until slightly softened, stirring frequently. Remove from heat (and reserve pan for later use). 4. Add black beans to a food processor along with garlic, shallot, sea salt, oregano, red pepper flake, and fennel (optional) and pulse into a loose meal (DON’T overmix). Then add cooked/cooled quinoa, vegan parmesan cheese, tomato paste, fresh basil or parsley, and Worcestershire (optional). Pulse to combine until a textured dough forms (you’re not looking for a purée, but it should be semi-tacky). 5. Taste and adjust flavor as needed, adding more salt for saltiness/depth of flavor, red pepper flake for heat, herbs for earthiness, or Worcestershire (optional) for more depth of flavor. If it’s too tacky or wet, add more vegan parmesan cheese and pulse to combine (we added a bit more). 6. Scoop out 1 1/2 Tbsp amounts (using this scoop or a Tablespoon) and gently form into small balls using your hands. Add to a plate and refrigerate for 15 minutes. 7. Heat an oven-safe metal or cast-iron skillet over medium heat. Once hot, add the meatballs and sauté for a few minutes, gently turning the meatballs to get a slight crust on either side. Then transfer to the oven and bake for 20-30 minutes or until golden brown on the edges and slightly dry to the touch. 8. These meatballs are delicious as is, or you can add some marinara to the pan and heat over medium heat for 5 minutes (or until bubbling / hot) to infuse more flavor. 9. Serve with marinara and additional vegan parmesan cheese (optional)! These are also delicious atop any pasta. Leftover meatballs keep for 4-5 days in the refrigerator or 1 month in the freezer. Reheat in the microwave or in a 375-degree F (190 C) oven until warmed through.

*1 15-ounce (425 g) can of black beans yields ~1 1/4 cup beans (after draining excess liquid). *Prep/cook time does not include preparing quinoa.

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38 Hemp Porridge

Preparation time: 10 minutes Cooking time: 5 minutes Servings: 2

Ingredients:

 ¼ cup almonds, chopped and toasted  4 tablespoons hemp seeds, toasted  1 and ½ cup coconut milk, unsweetened  ¼ cup coconut, shredded and toasted  ¼ cup coconut milk  1 tablespoon coconut oil, melted  ½ teaspoon turmeric powder  1 teaspoon stevia or use brown sugar

Directions: Heat up a pot with the coconut milk over medium heat, add the rest of the ingredients, stir and cook for 5 minutes. Take off heat, stir and let sit for 10 minutes then divide into 2 bowls and serve.

How To Toast Coconut: You can shred coconut meat and drop it into a wok or hot frying pan, cook on medium heat, stir regularly for a minute or two and then turn off heat when the coconut shreds begin to brown to allow the residual heat of the pan to finish them off beautifully. So simple, it’s wise to keep a handy dandy jar of this stuff ready to use. Look this up on Google Search. There are many ways to toast coconut in an oven, toaster oven, microwave oven, but Wok or cast iron pan or skillet is the simplest way. There are many suggestions for using them. Store them in a jar. Here are a few suggestions on how to use toasted coconut:

 On Maja blanca, of course!  Delicious in a Thai Mango salad  Sprinkle over ice creams and Filipino halo-halo for added crunch and aroma  Spruce up your next batch of rice 102

 Use in baked goods such as cakes, cookies, pies and dessert bars (I got this advice here: https://www.kawalingpinoy.com/how-to-toast-coconut/ )

Why do I recommend BROWN sugar? It’s the sugarcane boiled down until the syrup has crystalized. It still contains trace minerals, so your body can use it for energy. White sugar is refined (like heroin or coca leaves) until it’s a white powder. Your body will pack it away into fat cells. It causes a major disturbance to the pancreas and an over production of insulin.

I consider white sugar to be a dangerous drug. I don’t eat ice-cream. I taste one teaspoon and stop.

Coca leaves, for example, are not a dangerous drug. Some South American native jungle people chew them for a stimulant and to reduce their chronic hunger. But once refined to a powder the product “cocaine” is extremely dangerous and addictive. White sugar also is addictive and leads to hypoglycemia and later to diabetes. That’s why I think white sugar should be avoided.

Another example is Rum. Rum is made using sugarcane syrup, water, and a form of yeast. After it ferments and is filtered and refined you have a very powerful alcoholic beverage. It can be addictive. “They don’t call it ‘The Devil Rum’ for nothing.’” Maybe a little in a dessert cake or a fruit juice drink is nice but drinking straight shots of rum can make men go temporarily crazy. Some things you simply should not do. Eating white sugar, or drinking rum are examples. (These are my expressed opinions. You’re expected to think for yourself about this.)

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39 A Tropical-Italian Vegetable Soup

Prep time: 15 minutes Cooking time: 25 minutes Servings: 3

Ingredients:

● 1 cup broccoli florets

● ½ cup cauliflower florets

● ¼ teaspoon chili flakes

● 1 sweet potato, chopped

● ¼ yellow onion, diced

● ¼ teaspoon minced garlic

● ¼ cup kale, chopped

● 2 cups veggie stock

● ½ cup of coconut milk

● 1 teaspoon salt

● 1 teaspoon olive oil

Directions: In a pot, mix the broccoli with the cauliflower and the other ingredients, stir, simmer over medium heat for 25 minutes, ladle into bowls and serve.

Perhaps offer with this hard boiled egg or egg salad, and/or small portions of fish or meat.

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40 Asparagus and Tomato Stew

Prep time: under 20 minutes Serves 4

Ingredients:

● 1-pound asparagus, trimmed and halved

● ½ pound cherry tomatoes, halved

● 1 cup crushed tomatoes

● 1 garlic clove, peeled

● 1 tablespoon olive oil

● 1 white onion, diced

● ½ teaspoon salt

● 1 teaspoon white pepper

● ¼ cup coconut cream

● 1/2 cup veggie stock

● 1 tablespoon parsley, chopped

Directions: Heat up a wok or frying pan that can be covered. Let the oil get hot. Over a medium light, add the garlic and onion and cook for 5 minutes. Add all the other ingredients. Lower the light and cover to seal in the heat and let it all cook for 12 minutes, divide into bowls and serve.

If you have a packet of something like a stew seasoning mix you could add a tablespoon or two into this according to your taste. I’m not a fantastic chef. I’m a retired back-pain doctor, a writer, and a home cook. For me the fast way to spice things like this stew is to add a tablespoon or two sifted over the mix and stired in. I use McCormic Menudo Recipe Mix, or their Sinigang Tamarind soup base mix with lemongrass, or Caldereta Mix. 105

I think in a café these mixes can help the café chef produce a lot of great food at a low price and served with bread or rice or pasta, and add ground meat, he has a winning combination for lunch and dinners. Good, nutritious food, at a low price.

This is history. My father grew up in New York City. Born 1903, arrived around 1906. By age 27 he was a skilled worker in the dry cleaning business and making a living in the midst of the 1930’s depression. He saw that products like this, and sauces allowed café operators to stay in business and feed their public with average ingredients, hold costs down, and keep customers coming back daily for lunch or after work simple dinners.

If you are an experienced cook or chef you already have 25 ideas. I’m only saying this is a great way to keep customers coming in and hold your expenses down.

If you need to see products look with me here: https://www.mccormick.com.ph/products

If the restaurant supplier or grocer doesn’t have these, tell him you wish he would order them. I’m sure they’ll become popular. He’ll sell them out and be happily “forced” to order more and you will have great food at home or in your café.

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41 Coconut Spinach and Kale Soup

Prep time: 10 minutes Cooking time: 20 minutes Servings: 2

Ingredients:

● 1 cup kale, chopped

● 1 red onion, chopped

● ½ cup fresh spinach, chopped

● ½ garlic clove, peeled, chopped

● ½ cup tomatoes, cubed

● 1 shallot, chopped

● 1 tablespoon olive oil

● 1 teaspoon salt

● ½ teaspoon cayenne pepper

● ¼ cup of coconut milk

● 1 cup of water Directions: Heat up a pot with the oil over medium heat, add the garlic and the onion and cook for 5 minutes. Add the rest of the ingredients, stir, bring to a simmer and cook for 15 minutes more.

Blend the mixture with the help of an immersion blender until you get a creamy texture. Ladle into the bowls and serve.

If you don’t have an immersion blender, use a good old fashioned slotted spoon, and it’s not creamy but it has texture and it’s delicious.

This would be a good time to add some pre-cooked and ground pork, sheep, lamb, or beef, or even perhaps Italian spicy sausage. Mix it all together. Serve 107 perhaps with crutons, or crushed crackers sprinkled over the top. Chefs might add seafood. They know better than I about fish dishes.

Of course if you really know your way around the kitchen you have some spices in mind you can add and please do! Make it your own as a main or side dish with a sandwich or something else.

God bless the cooks and restaurant owners. You know, these recipe books are displayed on my website www.SgShopper.me/ where I feature many restaurants and cafes as free advertising and hope some will buy ad space. In exchange they’ll get much more exposure. Merchants are also invited to advertise within that magazine. The more support I get the more I can do to expand and bring in more readers!

This decade is going to be tough for everyone but I still believe better days are ahead. A lot of the how and why about that is hiding on my other website: www.HeavensWay2022.org There is a lot of wisdom there and if you get seriously into it, you’ll discover how to have the successful life you need. Success can be, but is not exclusively, about money. When your spirit and mind are in the right place, the rest of the factors that make a successful life fall into place.

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42 Ginger Zucchini Cream Soup

Prep time: 10 minutes Cooking time: 25 minutes Servings: 4

Ingredients:

● 1-pound zucchinis, cubed

● 2 tablespoons ginger, grated

● 1 teaspoon coriander, ground

● 1 teaspoon ground turmeric

● 1 teaspoon olive oil

● 2 tablespoons coconut cream

● 3 cups veggie stock

● 1 tablespoon fresh cilantro, chopped

● 1 teaspoon salt

Directions:

Heat up a pot with the oil over medium heat, add ginger, turmeric and coriander and cook for 5 minutes. Add the zucchinis and the rest of the ingredients, stir and simmer for 20 minutes more. Blend with an immersion blender, or simply stir well, then divide into bowls and serve.

109

43 Leek Soup

Prep time: 10 minutes Cooking time: 20 minutes Servings: 3

Ingredients:

● 1 oz scallions, chopped

● 6 oz leek, chopped

● 1 teaspoon turmeric powder

● 1 teaspoon coriander, ground

● 2 tablespoons tomato paste

● 2 cups of water

● 1 cup of coconut milk

● 1 teaspoon lemon juice

● ½ teaspoon salt

● ½ teaspoon dried thyme

● ½ teaspoon ground black pepper

Directions:

In a pot, mix the scallions with the leeks, turmeric and the other ingredients except the coconut milk, stir and simmer over medium heat for 15 minutes. Add the coconut milk and then blend the mixture with a spoon or an immersion blender until it is smooth. Boil the soup for 5 more minutes, ladle it in the bowls.

110

44 Curry Soup

Prep time: 10 minutes Cooking time: 30 minutes Servings: 4

Ingredients:

● ½ pound broccoli florets

● ½ cup tomatoes, cut into wedges

● 1 teaspoon garam masala

● 1 teaspoon curry powder

● 2 tablespoons red curry paste

● 4 cups veggie stock

● 3 oz celery root, chopped

● 1 teaspoon dried rosemary

● ½ teaspoon salt

● 1 eggplant, chopped

● ½ cup coconut cream

● 1 tablespoon chives, chopped

Directions:

In a pot, mix the broccoli with tomatoes, garam masala and the other ingredients except the coconut cream, stir, bring to a simmer and cook over medium heat for 25 minutes. Add the cream, simmer the soup for another 5 minutes, ladle into bowls and serve.

111

45 Carrot and Green Beans Stew

Prep time: 10 minutes Cooking time: 35 minutes Servings: 4

Ingredients:

● 1 cup carrot, chopped

● 1 pound green beans, trimmed and halved

● 1 cup crushed tomatoes

● 1 teaspoon sweet paprika

● 1 teaspoon coriander, ground

● ½ yellow onion, diced

● 1 teaspoon olive oil

● ½ teaspoon ground black pepper

● 1 teaspoon salt

● 1 teaspoon chives, chopped

● 1 bay leaf

● 1 teaspoon garlic, diced

● ½ teaspoon dried thyme

● 1 cup of veggie stock

Directions:

Heat up a pot with the oil over medium heat, add the onion, garlic, thyme, paprika and coriander and cook for 5 minutes. Reduce heat to lower flame. Add the carrots, green beans and the other ingredients, stir, bring to a 112 simmer and cook for 30-45 minutes more. Stir again well every 10-minutes to prevent burning or sticking at the bottom. Taste a sample. When you like the mouth feel, divide the stew into bowls and serve.

46 Broccoli Stew

Prep time: 15 minutes Cooking time: 30 minutes Servings: 2

Ingredients:

● 3 cups broccoli florets

● 1 cup veggie stock

● 1 red onion, chopped

● 1 tablespoon olive oil

● ½ cup crushed tomatoes

● 1 teaspoon coriander, ground

● 1 teaspoon curry powder

● 1 teaspoon minced garlic

● 1 teaspoon salt

● 1 teaspoon black pepper

● ½ teaspoon ground ginger

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Directions:

Heat up a pot with the oil over medium heat, add the onion, coriander, curry, garlic and ginger and cook for 5 minutes. Add broccoli and the other ingredients, stir, reduce the heat, cook the stew for 25 minutes more stirling occasionally. Divide into bowls and serve.

47 Italian Carrot and Celery Stew

Prep time: 10 minutes Cooking time: 35 minutes Servings: 4

Ingredients:

● 1-pound baby carrots, peeled

● 1 cup celery, chopped

● 1 bay leaf

● 1 teaspoon peppercorn

● 1 teaspoon sweet paprika

● 2 cups vegetable stock

● 1 teaspoon salt

● 1 white onion, roughly chopped

● 1 teaspoon olive oil

114

Directions:

Pour olive oil in the saucepan and heat it up. Add the onion, paprika and peppercorn and cook for 5 minutes. Add the carrots and the other ingredients, stir and simmer for 30 minutes more. If you can find the bayleaf, remove it. It’s edges are sharp and should not be eaten.

Divide the stew into bowls and serve.

48 Turnip and Asparagus Chowder

Prep time: 10 minutes Cooking time: 30 minutes Servings: 4

Ingredients:

● 3 celery stalks, chopped

● 1 cup asparagus, trimmed and chopped

● ½ green onion, chopped

● ¼ teaspoon garlic powder

● ½ carrot, grated

● ½ cup turnip, chopped

● 3 cups veggie stock

● 1 teaspoon olive oil

● 1 teaspoon salt 115

● 1 teaspoon black pepper

● 1 teaspoon turmeric powder

● 1 teaspoon curry powder

● ½ teaspoon dried rosemary

● 1/3 teaspoon chili flakes

Directions:

Put the oil in the saucepan and heat up over medium heat. Add the carrot, green onion, garlic powder, salt, pepper, curry, turmeric, chili and rosemary and cook for 10 minutes.

Add the rest of the ingredients, bring the mixture to boil and simmer for 20 minutes.

Ladle the soup into bowls and serve.

116

49 Tomato and Rutabaga Stew

Prep time: 20 minutes Cooking time: 25 minutes Servings: 4

Ingredients:

● 1-pound cherry tomatoes, halved

● 3 oz rutabaga, chopped

● ½ cup bay spinach

● 2 cups vegetable stock

● 1 tablespoon avocado oil

● 1 teaspoon coriander, ground

● 1 tablespoon chives, chopped

● 4 spring onions, chopped

● 1 teaspoon smoked paprika

● ½ teaspoon salt

● ½ teaspoon ground cumin

● ¼ teaspoon dried thyme

● 1 teaspoon cayenne pepper

Directions:

Heat up a pan with the oil over medium heat, add the spring onions, paprika, salt, pepper, cumin and thyme and cook for 5 minutes. Add the tomatoes and the other ingredients, reduce the heat, stir and cook for 20 minutes more. Divide the stew into bowls and serve. 117

50 Shallot and Endives Stew

Prep time: 10 minutes Cooking time: 15 minutes Servings: 3

Ingredients:

● 4 endives, shredded

● 3 shallots, chopped

● 1 cup crushed tomatoes

● 1 teaspoon sweet paprika

● 1 teaspoon coriander, ground

● 1 jalapeno pepper, sliced

● 1 tablespoon olive oil

● 1/2 cup veggie stock

● 1 teaspoon cumin seeds

● ¼ teaspoon fennel seeds

● 1 tablespoon chives, chopped

Directions:

Heat up a pan with the oil over medium heat, add the shallots and cook for 3 minutes. Add the endives, tomatoes and the other ingredients, stir, simmer the soup for 12 more minutes, divide into bowls and serve.

118

51 Broccoli, Asparagus and Tomato Stew

Prep time: 10 minutes Cooking time: 15 minutes Servings: 2

Ingredients:

● 4 oz asparagus, chopped

● 4 oz broccoli, chopped

● 4 oz tomatoes, cut into wedges

● 1 cup veggie stock

● ½ teaspoon peppercorn

● 1 tablespoon olive oil

● 1 tablespoon cilantro, chopped

● 1 teaspoon salt

● 1 teaspoon black pepper

● 1 teaspoon sweet paprika

Directions:

Heat up a pot with the oil over medium heat, add the asparagus, broccoli and the other ingredients, stir, cook for 15 minutes, divide into bowls and serve for lunch.

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52 Vegetable Egg Scramble (Eat Any Time!)

Prep Time: 3 mins, Cook Time: 7 mins, Total Time: 10 mins

Meals like these are flexible. You can use any vegetables you like. I particularly like to use a frying pan that can be covered. Cooking on a lower light improves nutrition because you tend to avoid denaturing proteins. The lower light/flame prevents most of the heat from rising away; we get more heat focused into the skillet/pan. The cover traps heat in like stovetop baking. This works well with a wok too. Ideally find a cover that will fit into or over the edge of your wok.

If you cook this way for a couple of months and keep very careful track of your gas expenses you’ll realize you reduced your energy costs for the month. If you live alone, cook up enough to store in the fridge. Later you can eat it cold on rice or heat it with rice and you have less work and an instant meal. Add a bit of precooked chicken or fish if you want and you have a good balance of animal sourced protein and vegetables. This is good nutrition, at a reduced cost, and less labor time too.

Ingredients to serve 1

 1/2 Tbsp butter  1/2 bell pepper, diced  2 cups spinach  2 large eggs  seasoning of choice (Onion salt, soy sauce, you name it.)  6 small cherry tomatoes, sliced in half  1/4 avocado, sliced  1/4 cup hummus 120

 pinch salt and pepper

Instructions

Add the butter to a large non-stick skillet and heat over medium. Once melted, add the diced bell pepper and sauté for 1-2 minutes. Add the spinach and sauté until wilted (about one minute).

Push the vegetable to the sides and crack the eggs in the center. Add the seasoning of your choice. Keeping the skillet over medium heat, begin to scramble the eggs, mixing them with the vegetables. When the eggs are mostly set, remove the skillet from the heat.

Add the cooked eggs and vegetables to a bowl and top with sliced tomatoes, avocado, hummus, and a pinch of salt and pepper. Serve immediately.

I am planning another book to include many Egg recipes and I hope you’ll receive it because eggs are nature’s nearly perfect food. There are very few people allergic to eggs. Most enjoy them with no problems. They’re cheaper than meat, and are versatile for many different preparations.

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53 Rancher’s Scrambled Eggs

Scramble eggs make a great last minute, sweep-the-kitchen weekend brunch or dinner. As I was looking through my pantry and fridge taking note of what needed to be used up today, I noticed I had half a jar of taco sauce, a small can of diced green chiles, and a whole block of pepper jack cheese. I knew immediately that I wanted a cheesy skillet full of Southwest Rancher’s Style Scrambled Eggs for lunch. It’s like loaded nachos, except all egg and no meat.

Other Topping Ideas

When avocados are in season and less than a dollar each, dice them up and add them to the party. Salsa can be used in place of the taco sauce (although it can make the mix a bit more watery), or if you have any leftover homemade enchilada sauce, you can use that.

Add Meat?

If you’re a meat-mandatory eater, you can brown some breakfast sausage, ground beef, or bacon in the skillet before cooking the eggs (remove the meat first, then stir it back in later), or simply add some shredded rotisserie chicken. There are endless options with food made this way.

These Rancher’s Scrambled Eggs make a fast and filling dinner or brunch, and are a great way to use up leftover ingredients in the kitchen.

Prep Time: 10 mins, Cook Time: 15 mins Servings for 2

Ingredients

 4 large eggs  0.13 cup milk  salt and pepper 122

 0.5 Tbsp butter  0.5 15oz. can black beans  0.5 4oz. can diced green chiles  0.13 cup taco sauce  2 oz. pepper jack, shredded  1 green onions  0.5 small tomato

Instructions

1. Rinse the can of beans in a colander and let drain as you prepare the eggs. 2. In a large bowl, combine the eggs, milk, a pinch of salt, and pepper. Whisk until fairly smooth. 3. Heat a large skillet over medium-low heat. Once hot, add the butter and let it melt. Spread the butter over the surface of the skillet with a spatula. Pour the whisked eggs into the skillet and gently fold them with the spatula as they begin to set. Avoid over stirring the eggs. 4. When the eggs are bout 75% set (still soft, moist, and fluid around the edges), add the drained beans and chopped green chiles (no need to drain the chiles). Gently fold the beans and chiles into the scrambled eggs. Drizzle taco sauce over the eggs, then top with pepper jack. 5. Place a lid on the skillet and let it warm for about 5 more minutes, or until the eggs are fully set and the cheese on top is melted. 6. While the eggs are warming through, slice the green onions and dice the tomato. Top the eggs with the fresh tomato and green onion moments before serving.

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54 Make Your Own, Easy Red Enchilada Sauce

It only takes 10 minutes to make this super easy red enchilada sauce. You’ll love this and will never buy the canned stuff again!

Cook Time: 10 mins, Total Time: 10 mins Servings: 2 cups

Ingredients

 2 Tbsp vegetable oil  2 Tbsp all-purpose flour  2 Tbsp chili powder  2 cups water  3 oz. tomato paste  1/2 tsp cumin  1/2 tsp garlic powder  1/4 tsp cayenne pepper  3/4 tsp salt or to taste

Instructions

Add the vegetable oil, flour, and chili powder to a medium pot. Turn the heat on to medium and whisk the ingredients together. Continue to whisk as the mixture begins to bubble. Whisk and cook the mixture for one minute once it begins bubbling.

After one minute, whisk in the water, tomato paste, cumin, garlic powder, and cayenne pepper until smooth. Allow the sauce to come up to a simmer. Once it reaches a simmer it will begin to thicken slightly.

Starting with a 1/2 teaspoon, add salt to taste. I used about 3/4 teaspoon total. Now the sauce is ready to use.

Notes The water can be replaced with either vegetable broth or chicken broth for more depth. Be sure to reduce the salt to 124 compensate. I like to use a chicken broth cube for stock for many purposes. Knorr makes what I have available and I’m pleased with it. All of my experience with Knorr and McCormick has always been good. They appear to be honest businesses that consistently seek a standard of excellence.

55 Tomato Zucchini Noodles

Prep time: 15 minutes Cooking time: 20 minutes : Servings: 2

Ingredients:

● 2 zucchinis, cut in small pieces

● ½ cup tomatoes also cut into small pieces

● 1 tablespoon capers, drained

● ¼ cup kalamata olives, pitted and sliced

● 1 teaspoon oregano, dried

● 1 teaspoon basil, dried

● ½ teaspoon smoked paprika

● ½ teaspoon salt

● ½ teaspoon cayenne pepper

● 2 teaspoons olive oil

● ¼ cup of coconut milk

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Instructions:

Heat up a pan with the oil over medium heat, add zucchinis, tomatoes, capers and the other ingredients, stir, cook over medium-low heat for 20 minutes,

Divide into bowls and serve for a vegetarian meal or serve with chicken or fish.

56 Parsnip and Black Beans

Prep time: 10 minutes Cooking time: 25 minutes: Servings: 4

Ingredients:

● 1 and ½ cups canned black beans, drained

● 1 yellow onion, chopped

● 1 carrot, chopped

● 2 oz parsnip, chopped

● 1 tablespoon avocado oil

● 1 teaspoon salt

● 2 cups vegetable broth

● 1 tablespoon lemon juice

● ½ cup spring onions, chopped 126

● 1 teaspoon minced garlic

● ½ teaspoon dried cilantro

Directions:

Heat up a pan with the oil over medium heat, add the onion, garlic and parsnip and cook for 5 minutes.

Add the black beans and the other ingredients, stir, cook for 20 minutes more and serve with a small bit of some sort of fish, fowl or red meat.

57 Coriander Okra and Tomato Stew

Prep time: 15 minutes Cooking time: 20 minutes Servings: 6

Ingredients:

● 1-pound cherry tomatoes, halved

● ½ teaspoon ground cumin

● ¼ teaspoon ground coriander

● ½ teaspoon minced garlic

● 1 teaspoon turmeric powder

● 1 teaspoon olive oil

● 1 teaspoon fresh ginger, grated

● 3 cups okra, sliced

● 1 teaspoon curry powder 127

● 1 cup coconut cream

● 1 cup veggie stock

Directions:

Heat up a pan with the oil over medium heat, add the tomatoes, cumin and the other ingredients, stir and simmer over medium heat for 20 minutes. You can eat this alone of course, or beside pre-cooked fish, fowl or red meat, or cut the meat into small bit and stir it into the stew.

58 Fennel & Herbs Soup

Prep time: 10 minutes Cooking time: 28 minutes Servings: 4

Ingredients:

● 7 oz fennel bulb, chopped

● 3 oz celery root, chopped

● 2 cups veggie stock

● ½ teaspoon dried tarragon

● 1 teaspoon avocado oil

● ½ onion, diced

● 1 teaspoon salt

● 1 teaspoon dried dill 128

● ½ teaspoon turmeric powder

Directions:

In a pot, mix the fennel with the celery and the other ingredients and simmer over medium heat for 25 minutes. After this, blend the mixture with the help of an immersion blender or simply stir well until you get the creamy texture.

Simmer the cream soup for 2-3 minutes more, ladle into bowls and serve as is or perhaps with a sandwich.

59 Carrot Soup

You’ll need either an oven and baking baking sheet, or a covered frying pan, and an electric blender or food processor.

Preparation time: 10 minutes Cooking time: 15 minutes Servings: 2

Ingredients:

1 pound carrots, peeled and chopped

1 yellow onion, chopped

4 garlic cloves, minced

 2 teaspoons avocado oil  1 teaspoon coriander, ground  1 teaspoon ground turmeric  3 cups veggie stock  1 teaspoon dry or powdered oregano  Juice of ½ lemon 129

 A pinch of cayenne pepper  1 tablespoon chopped parsley

Directions:

Spread the carrots, the garlic and onion on a lined baking sheet, add coriander, turmeric and oregano and drizzle with the oil. Bake in the oven for 15 minutes at 350 degrees F. You can do equally well with a covered frying pan or even a covered wok. Be sure to get the cooking pan or wok hot, add the oil and other ingredients and cover it. For 10-15 minutes. Check occasionally to prevent burning, or flip the mixture with a spatula or spoon and let it heat a bit more until it has softened.

Once cooked transfer to a blender and puree.

Heat up the stock over medium heat, add the pureed mixture, stir, simmer for a couple of minutes, ladle into bowls and serve with perhaps a sandwich or a bit of chicken, fish or red meat.

60 About Cooking Black Beans

1. (like garlic, onion, bay leaves, and spices) and enough water to cover the beans by 3 to 4 inches. You can also add in curry or my earlier mentioned dry stew powdered mixes from McCormick. 2. Slowly simmer the beans until tender, which takes 1 1/2 to 2 hours. 3. Remove aromatics simmer a bit longer to make a creamy sauce, and then enjoy!

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POWDERED MIXES:

I’m a big advocate for these. Many of us prefer to be expedient rather than fine chefs. I think it’s reasonable for me to say that men and women who work hard with their hands all day do not have energy and time for “fancy cooking.” Powdered mixes reduce time and cost and reduce waste. If I were running a little “Common Man’s Café” I would use powdered mixes constantly to reduce labor and time, waste and general difficulty and aggravation.

I keep a stock of these:

 Knorr Cream of Mushroom Soup  Knorr Crab and Corn Soup  Del Monte Quick n Easy Gata Mix (with shrimp)  McCormick Caldereta Recipe Mix  McCormick Menudo Recipe Mix  McCormick Sinigang Tamarind Soup Base Mix

I also buy at the open air vegetable market after 8 or 9 AM when workers have had time to cut up a mix of vegetables. They do this to avoid wasting the entire vegetable, to get rid of one little bruise or worm hole. So we cut the vegetable carefully to inspect, remove what we won’t eat and at least ¾ of it is useful food. That is cut up by hand or with a food processor, mixed with several other of today’s purchases and sold at a discount.

Where I am in The Philippines, these people almost give their labor away! (It’s pitiful) This is a way to get fresh healthy nutrition at a reduced price. Lower it all into a colander, and then the colander + vegetables into a tub of water. Slosh it around well to clean it and cook the vegetables with spices.

You can live on this. You can make your living selling this beside slices of meat or fish and rice or bread. 131

Sidewalk food venders did and still do it every day. I feel rather certain this sort of cooking has been done since before recorded history. I mentioned selling this sort of cooking during the years 1900 to 1950 in the US but that only touches on the subject. It was also going on all over war-torn Europe and probably has for decades, for the same reasons all over South East Asia.

Laboring (non fancy) cooks make a decent living cooking this way. You can too, or you can enjoy dining at home without a lot of time and energy spent. Freeze some of it in small plastic containers and eat a little daily with lunch and dinner. Be thankful to The Creator of Eternity that you have healthy food to eat!

Continuing about cooking Black Beans

[OPTIONAL STEP] Before cooking the beans, soak them overnight. We do not find this is necessary, but some may find that an overnight soak helps with digestibility. To do it, add beans to a big bowl with enough that covers them by 3 to 4 inches, and then set aside to soak overnight. The beans will triple in size.

How to Use Home Cooked Black Beans

Our recipe is for one pound of black beans (about 2 cups dried). One pound of dried beans makes 4 1/2 to 5 cups of cooked black beans. The beans will store well in an airtight container in the fridge for 3 to 5 days and in the freezer for a few months.

I love to spoon these creamy cooked black beans over rice and grains The slow simmer creates a thick creamy sauce, which thanks to the aromatics tastes amazing.

For some dishes, though, you might find that the sauce isn’t needed.

More Ways To Cook Black Beans 132

I’ve already mentioned that cooking black beans on the stovetop is my preferred method. I wish it was a little quicker, but it’s the best method I’ve found that creates that thick, flavorful, and creamy sauce.

When you might be short on time, use a pressure cooker to cook beans (we have a 6-quart Instant Pot).

There are many bean and Black Bean recipes online because these have been found to be good healthy food for centuries all over the world.

Directions

 Stovetop Method

Add the beans, garlic cloves, onion half, and bay leaf to a large pot and cover with 3 to 4 inches of water. Cover and bring to a boil over high heat. Uncover, stir the beans, and reduce the heat to keep the beans at a low simmer.

Cook, stirring occasionally, at a low simmer until the beans are tender, 1 1/2 to 2 hours. As they cook, if you notice the beans look a little dry, add a bit more water to the pot.

Remove the garlic cloves, onion, and bay leaf. Add the juice of half a lime and season the beans with salt. Start with 1/4 teaspoon and go from there based on your tastes.

Serve straightaway or to make the creamy gravy that surrounds the beans in our photos, increase the heat to medium, and then simmer until the liquid around the beans has thickened and sticks to the beans. Serve with additional lime juice squeezed over the top if needed.

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o Pressure Cooker Method for Cooking Black Beans

Rinse the dried beans then add to a 6-quart pressure cooker (we have an Instant Pot). Add the garlic cloves, onion half, and bay leaf. Add enough water so that the beans are covered by 1 1/2 inches, but do not fill past the “max fill line.” Add 1 teaspoon of neutral oil like vegetable or olive oil (this prevents the beans from foaming).

Seal the lid and cook on High Pressure for 30 minutes, and then allow the cooker to naturally release (you can tell when it is safe to open the cooker when the steam release valve drops). We recommend you read the user manual of your specific pressure cooker before using this method.

Remove the onion, garlic cloves, and bay leaf, and then discard them. Add the juice of half a lime and season the beans and liquid with salt. Start with 1/4 teaspoon and go from there based on your tastes.

Serve straightaway or to make the creamy gravy that surrounds the beans in our photos, turn the pressure cooker to SAUTE and simmer, without the lid until the liquid thickens and starts to stick to the beans. Serve with additional lime juice as needed.

Cooking Tips

 Onion: So that the onions is easy to remove after cooking, slice the onion through the root and leave enough of the root intact so that the layers of onion do not fall apart.  Optional Soaking: Before cooking the beans, you can soak them overnight. We do not find this is necessary, but some may find that an overnight soak helps with digestibility and 134

more even cooking. To do it, add beans to a big bowl with enough water that it covers them by 3 to 4 inches, and then set aside to soak overnight. The beans will triple in size.

60A How to Cook Black Beans From Scratch

 PREP 5mins  COOK 2hr  TOTAL 2hr 5mins

Our favorite black beans recipe that can be made in one pot on the stove. These beans are ultra-flavorful, creamy, and taste so much better than canned. Tips for adapting our recipe for a pressure cooker is provided in the recipe below. How to know when the beans are done: How soft the beans should be depends on what you plan to do with them. For dips and spreads, cook the beans until they are very soft and you can crush them easily with your fingers or a fork. For salads, topping rice and grain bowls, and for soups, cook the beans until tender, but not falling apart. 135

Makes about 8 (1/2 cup) servings You Will Need  1 pound (450 grams) dried black beans, rinsed (about 2 cups)  3 medium cloves garlic, peeled and gently smashed, use more for garlicky beans  1/2 medium peeled onion, see notes  1 bay leaf  1 medium lime, halved  Water  Salt and fresh ground black pepper

Directions

Pressure Cooker Method  Rinse the dried beans then add to a 6-quart pressure cooker (we have an Instant Pot). Add the garlic cloves, onion half, and bay leaf. Add enough water so that the beans are covered by 1 1/2 inches, but do not fill past the “max fill line.” Add 1 teaspoon of neutral oil like vegetable or olive oil (this prevents the beans from foaming).  Seal the lid and cook on High Pressure for 30 minutes, and then allow the cooker to naturally release (you can tell when it is safe to open the cooker when the steam release valve drops). We recommend you read the user manual of your specific pressure cooker before using this method.  Remove the onion, garlic cloves, and bay leaf, and then discard them. Add the juice of half a lime and season the beans and liquid with salt. Start with 1/4 teaspoon and go from there based on your tastes.  Serve straightaway or to make the creamy gravy that surrounds the bean, turn the pressure cooker to SAUTE and simmer, without the lid until the liquid thickens and starts to stick to the beans. Serve with additional lime juice as needed.

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61 Bean & Beef Quesadillas

Preparation time: 10 minutes Cooking time: 4 minutes Servings: 3

Ingredients:

 1 cup black beans, cooked  ½ cup red kidney beans, cooked  1 red onion, chopped  ¾ cup of fried ground pork or beef set aside cooling  ½ red bell pepper, chopped  4 tablespoons cilantro, chopped  ½ cup corn  6 whole wheat tortillas approximately 6-8 inches across.  1 tablespoon lemon juice  1 cup coconut cream  ¼ teaspoon or more of hot chili pepper or 1 or 2 freshly harvested hot little green peppers. *  Your size serving of rice

* Only you know how spicy you like your food, so test by scent and taste. Alternatively, a bottled hot Chinese sauce will work well added to this preparation.

Directions:

Divide the beans, onion and the other ingredients on each tortilla and wrap them. Heat up a pan over medium-high heat, add one quesadilla, cook for 3 minutes on one side, flip, cook for 1 more minute on the other and transfer to a plate. Repeat with the rest of the quesadillas. Divide between plates and serve with rice.

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62 Coconut Lentil Soup

Preparation time: 10 minutes Cooking time: 25 minutes Servings: 7

Ingredients:

 1 red onion, chopped  1 leek, chopped  1½ tablespoons olive oil  2 garlic cloves, minced  1½ teaspoon coriander, ground  2 teaspoons ground turmeric  ½ teaspoon ground cinnamon  15 ounces canned tomatoes, chopped  14 ounces coconut milk, unsweetened  ¾ cup red lentils, rinsed  3 cups veggie stock  A pinch of salt and black pepper  1 tablespoon chives, chopped  2 teaspoons lemon juice

Directions:

Heat up a soup pot with the oil over medium heat, add the onion and leek and cook for 5 minutes. Add garlic, coriander and the other ingredients except the chives and lemon juice, stir, bring to a simmer and cook for 20 minutes more. Add chives and lemon juice, ladle the soup into bowls and serve.

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63 Chickpeas Vegetable Mix

Preparation time: 10 minutes Cooking time: 30 minutes Servings: 4

Ingredients:

 15 ounces canned chickpeas, drained  1 red onion, chopped  1 teaspoon curry powder  2 teaspoons ground turmeric  1 tablespoon olive oil  A pinch of salt and black pepper  1/2 cup baby spinach  1 avocado, pitted, peeled and sliced

Directions:

Spread the chickpeas, onion and the other ingredients except the spinach on a lined baking sheet and bake at 350 degrees F for 30 minutes. Divide the spinach into bowls, add the chickpeas mix, toss and serve.

This recipe can also be adapted for a big covered wok or a big covered frying pan over a low light. Let it cook gently, sniff and test occasionally and you’re destined to come out with a great meal. Again, you can mix into this a small amount of cut-up chicken, pork, fish or beef for added nutrition and flavor.

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64 Broccoli Salad

Preparation time: 10 minutes Cooking time: 15 minutes Servings: 4

Ingredients:

 1 pound broccoli head, florets separated  2 carrots, shredded  1 cup baby spinach  1 cup cherry tomatoes, halved  3 tablespoons avocado oil  2 garlic cloves, minced  A pinch of salt and black pepper  Juice of ½ lemon  1 tablespoon lime juice

Directions:

Spread the broccoli on a lined baking sheet, add the rest of the ingredients, toss and cook at 360 degrees F for 15 minutes. Divide into bowls and serve.

Adaptable for covering frying pan or covered Wok over low heat.

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65 Herbed Mushrooms

Preparation time: 10 minutes Cooking time: 40 minutes Servings: 6 Ingredients:

 1 pound white mushroom caps  2 sweet potatoes, cut into wedges  2 tablespoons avocado oil 1 teaspoon hot paprika 1 teaspoon curry powder 1 tablespoon lemon juice 1 cup chopped parsley 2 tablespoons Italian seasoning

Directions:

Spread the mushroom caps on a lined baking sheet, add the rest of the ingredients, toss and bake at 365 degrees F for 40 minutes. Divide between plates. Makes a nice lunch. Adapt as earlier mentioned for covered wok or frying pan over low burner or flame.

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65 Balsamic Sprouts

Preparation time: 10 minutes Cooking time: 30 minutes Servings: 4

Ingredients:

 2 pound Brussels sprouts, trimmed and halved  1 small red onion, cubed  2 tablespoons olive oil  1 cup cherry tomatoes, halved  3 tablespoons balsamic vinegar  1 tablespoon mustard  1 garlic clove, minced  1 teaspoon sweet paprika  1 teaspoon coriander, ground  1 teaspoon basil, dried  A pinch of salt and black pepper

Directions: Spread the sprouts on a lined baking sheet, add the onion and the other ingredients, toss and bake at 370 degrees F for 30 minutes.

Goes very well with fish or shellfish.

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67 Creamy Mushroom-Garlic Soup

This is a real immune system booster. Garlic is a very strong natural antibiotic and antiviral plant.

Preparation time: 10 minutes Cooking time: 30 minutes Servings: 4

Ingredients:

 1 yellow onion, chopped  1 tablespoon olive oil  6 garlic cloves, minced  1 pound white mushrooms, sliced  1 teaspoon turmeric powder  1 teaspoon coriander, ground  1 teaspoon cumin, ground  A pinch of salt and black pepper  5 cups vegetable stock  2 carrots, sliced

Directions:

Heat up a pot with the oil over medium heat, add the onion and garlic and cook for 5 minutes. Add the mushrooms and cook for another 5 minutes. Add the rest of the ingredients, stir, * bring to a simmer and cook for 20 minutes more.

Blend using an immersion blender, divide into bowls and serve.

* Lacking an immersion blender you can simply stir well with a wisk or a slotted spoon and it won’t be creamy but will be very good and you might enjoy the added texture. Of course if you have other fresh greens and chicken or fish in stock cut some up and add it to the mixture before simmering and cooking.

This is excellent before a main meal of rice, vegetables and meat. 143

68 Garlic and Herb Roasted Potatoes

Want to learn how to roast potatoes? Try our herb roasted potatoes recipe that's perfect for dinner. Enjoy the spice trio of oregano, thyme, and garlic for an incredible boost of flavor. Add paprika and sea salt on these garlic roasted potatoes for the ultimate feast!

I am NOT working for McCormick, I just run into their products often and this is one of those moments. I honestly do not know how anyone can sell breakfast in a café without offering seasoned potatoes. They’re better than good. They’re nearly addictive! They’re so memorable they bring customers back for more without end!

10 minutes, prep time 35m Cook Time 157

Ingredients

6 Servings

 1 teaspoon McCormick® Oregano Leaves  1 teaspoon McCormick® Paprika  1 teaspoon McCormick® Thyme Leaves  3/4 teaspoon Sea Salt from McCormick® Sea Salt Grinder  1/2 teaspoon McCormick® Garlic Powder  2 pounds baby red potatoes, quartered  2 tablespoons olive oil

Instructions

1. Preheat oven to 425°F. Mix oregano, paprika, thyme, sea salt and garlic powder in small bowl. Set aside. 144

2. Toss potatoes with oil in large bowl. Sprinkle seasoning mixture over potatoes. Toss to coat well. Spread potatoes in single layer on foil-lined 15x10x1-inch baking pan. 3. Bake 30 to 35 minutes or until potatoes are tender and golden brown.

I dig all over the place for recipes to make this interesting and useful. I’m not a great chef. I’ve cooking in small cafes and done alright as the working man’s cook.

I’m fairly good at finding information and formatting it into a useful compilation. These books are intended to bring you good recipes in a convenient package saving you time searching.

At this point you have more than enough about using vegetables as a foundation. Now we’ll move into more recipes from many sources to help you eat cheaper and better at home or to reduce costs and do a great job in a café.

69 Easy Seasoned Roasted Potatoes

Perfectly crispy, delicious and simple these go great at every meal of the day. Potatoes are a bit more expensive, but they’re so delicious and good for you, you might say they’re worth the extra cost especially for a weekend day-off lunch or dinner with vegetables, soup, chicken, beef, pork or fish.

Of course you’ll have to calculate for larger quantities if you’re running a busy café. 145

Sometimes 5:PM arrives and the cook has to throw dinner together using ingredients conveniently on hand. This usually involves some kind of chicken or chicken sausage, roasted vegetables, and potatoes, or precooked vegetables and soup.

Potatoes are versatile and can be prepared in several ways: in the skillet, in an air fryer, or in an oven. I like the oven best. There’s room to make “heaps” and everyone outside the café door can smell all that delicious food cooking. They can’t stop themselves. They’ll follow their nose.

Roasting on a 12 x 17 sheet pan allows you to fit a lot so there’s a good chance in a big oven you can prepare enough for dinner 146 tonight, and have plenty left over for a “Fisherman’s Early morning Breakfast special. Eggs, sausage, seasoned potatoes and coffee at a price that fits their pocket and helps you keep enough to pay the electric and gas bills.

And if you don’t have a café, that’ alright. Just enjoy delicious comfortable dining at home.

For these delicious potatoes you’ll need These INGREDIENTS

Potatoes. (Small red potatoes if you can get them, but everything works!)

Olive Oil.

My recommendation is

 1 1/2 teaspoons McCormick Culinary ® Garlic & Herb Seasoning, Salt Free  1/2 teaspoon McCormick Culinary ® Paprika  1/2 teaspoon salt  1 1/2 pounds baby red potatoes, quartered  1 1/4 tablespoons olive oil

This simple & satisfying side dish will "WOW" your dining crowd during any meal time. I knew a little breakfast café that was packed with customers in the morning because the cook had found the right recipe for seasoned potatoes to go with breakfasts. Then I met another chef who told me “Breakfast is the most profitable meal of the day.” If you’re not making a fortune on drinks and desserts, sell a lot of breakfasts.

Preheat oven to 425°F. Mix garlic & herb seasoning, paprika, and salt in a small bowl. Set aside.

1. Toss potatoes with oil in large bowl. Sprinkle seasoning mixture over potatoes. Toss to coat well. Spread potatoes in single layer on foil-lined sheet pan. 147

2. Roast 30 to 35 minutes or until potatoes are tender and golden brown.

As you always do, scrub the potatoes with a stiff brush under running water. It’s your choice whether to peal them not. I peal some and leave the skins on where they look healthy. The skins have flavor and texture and a lot of healthy trace minerals. Don’t throw good nutrition out when you can feed it to people or let a farmer take it away to his pigs and chickens.

Cut your potatoes and then add them to a bowl with your oil and seasonings. Stir to fully coat the potato pieces.

Spread the coated potatoes on a large parchment paper lined baking sheet. Roast for 20 minutes at 425 degrees. Flip the potatoes. Roast again for another 5 to 10 minutes.

So simple, right?

What kind of potatoes should you use?

Many cooks have different preferences. Red, yellow, or gold potatoes are all great. Use what you can buy. Both russet potatoes and sweet potatoes also work beautifully in this recipe. Feel free to use what you have on hand.

How large should you slice your potatoes?

Some cooks quarter the small potatoes and they’re comfortable with that. Others like to slice them around 1/2 inch thick and 1 to 1 1/4 inches in diameter. If you cut them too small they’ll cook too quickly and you’ll end up with overcooked pieces. If you’re working with very small potatoes don’t quarter them, halve them instead. If you can get a food processor to cut a lot of potatoes quickly, I would say “do that.” I do when I’m cook and I’m thankful to have that machine.

What’s the secret to getting the outside of the potatoes crispy? 148

To get that crispiness you want on the outside of the potatoes we must do two things.

We must roast at high heat. Your potatoes must be spread in a single layer. If they’re piled on top of each other the ones on the top won’t get crispy. This makes it especially important to use a large enough pan to accommodate everything!

Spread the coated potatoes on a large parchment paper lined baking sheet. Roast for 20 minutes at 425 degrees. Flip the potatoes. Roast again for another 5 to 10 minutes.

These can be served with various meats, fish, or eggs. Offered these in a café with toasted bread and coffee. This sort of breakfast served daily will make you famous around the neighborhood. You don’t need to reach the entire city to make a living. Your district or neighborhood, a few square blocks can keep you busy.

Really coat the outside of the potato pieces in seasoning. The best way to do this is to toss the sliced potatoes in a bowl with olive oil and all the seasonings. Use your hands to fully coat your potatoes. After roasting you’ll end with up a nice crust that’s so good.

If you run a café, Once you get this right, your breakfast patrons will happily pay for a second helping, and an extra coffee before going off to work. On their way out they’ll say “See you tomorrow morning!” and you can answer, “I’m making a note of that so I’ll be sure to make enough.”

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70 Lentil Cakes

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4

Of course you’ll have to calculate for larger quantities if you’re running a busy café.

Ingredients:

 2 garlic cloves, peeled  1 yellow onion, peeled and chopped  2 cups canned lentils, drained and rinsed  2 tablespoons chives, chopped  2 tablespoons almond flour  1 teaspoon chili powder  A pinch of salt and black pepper  A pinch of cayenne pepper  3 tablespoons olive oil

Directions:

In a blender, combine the garlic with lentils and the other ingredients except the oil and pulse well. Shape the cakes and arrange them on a platter. Heat up a pan with the oil over medium-high heat, add the cakes, cook for 4 minutes on each side and serve with a side salad.

These are good for any meal with meat or eggs or the seasoned potatoes #68, and their preparation goes will together. Make potatoes and with the same oiled pans and hot oven continue with Lentil Cakes. Then maybe produce some sort of baked fish, chicken or meat.

The secret to reducing cost is obvious. Eat more vegetables, spread meat with vegetables and grains, and eat a bit less of it. Prices world wide for food are rising and this is a serious issues to which we must pay attention.

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71 Coconut and Lime Sweet Potatoes

If you have a production operation going with a hot oven and a cook there working away with it, s/he can continue with this interesting idea. Of course you’ll have to calculate for larger quantities if you’re running a busy café.

Preparation time: 10 minutes Cooking time: 45 minutes Servings: 4

Ingredients:

 1 pound sweet potatoes, peeled and cubed  2 tablespoons avocado oil  A pinch of salt and black pepper  1 teaspoon cumin, ground  1 teaspoon turmeric powder  1 cup coconut cream  Juice of 1 lime  2 tablespoons chives, chopped

Directions:

Heat up a pan with the oil over medium heat, add sweet potatoes and cook for 5 minutes. Add the rest of the ingredients except the chives, stir and simmer over medium heat for 40 minutes more.

Serve with the chives sprinkled on top.

It’s time to get serious about Casseroles.

Casseroles can be delicious and highly nutritious. They pack into a nice sized container that can be kept in the refrigerator, and they’re 151 champions at being low cost meal providers. They generally require baking in an oven.

72 Classic Sweet Potato Casserole

Prep: 15 mins Cook: 45 mins Total: 60 mins Servings: 8 servings Yield: 1 casserole The classic sweet potato casserole is a holiday staple on most American tables. It's the perfect cross between a side and a dessert. The sweetness of the potatoes and the crunchiness of the pecan topping make a great accompaniment to savory turkey and its delicious gravy. Although this recipe typically is made only a couple of times a year, there is no reason why you shouldn't make it more often. Make it to accompany your special day dinner menu or serve it any day of the week along with pork fried chicken. The sweet marshmallow topping is an option. You might instead cover the top with a sprinkling of grated cheese or grated regular potato and cheddar or parmesan cheese or a multi cheese mix often used on Italian pizza. Serve with small cuts of meat or ground meat as an added side flavoring item.

The classic recipe is easily doubled or halved depending on your needs. Or make it in two separate trays and freeze one for later use. If your family prefers a different topping, such as the classic marshmallows, our potato filling is great to use as your base. If you are lucky enough to find yams, use them instead of the potatoes.

Ingredients

For the Potato Filling: 152

 1 tablespoon butter, for greasing the casserole dish  3 cups mashed sweet potatoes, cooled  1 cup brown sugar, packed  2 large eggs, lightly beaten  1 teaspoon vanilla extract  1/2 cup milk  1/2 cup butter, melted

For the Pecan Topping:

 1/2 cup brown sugar  1/3 cup flour  1/4 cup butter, melted  1 cup chopped pecans

Steps to Make It

1. Gather the ingredients. 2. Preheat the oven to 350 F. Butter a 2-quart casserole or baking dish. 3. In a large bowl, combine the mashed sweet potatoes with brown sugar, eggs, vanilla extract, milk, and melted butter. Mix thoroughly and spoon the mixture into the prepared baking dish. 4. In a different bowl, combine the topping ingredients and stir well. 5. Sprinkle the pecan topping mixture over the top of the sweet potato filling. 6. Bake the casserole for 35 to 45 minutes, until the filling is hot and the topping has browned. Serve and enjoy!

Glass Bakeware Warning

For premade casseroles or leftovers that are in a glass (non-pyrex type) baking dish and have been refrigerated, do not place the cold dish directly into a hot oven. Doing so may cause the glass to shatter. Instead, place any cold glass bakeware into a cold oven to warm up while it preheats. Or, allow 153 the bakeware to rest outside of the fridge for 30 minutes to reach room temperature while the oven preheats.

How to Quickly Make Sweet Potato Mash

To make the cooked, cooled, and mashed sweet potatoes:

 Peel 3 large or 4 medium sweet potatoes, cut them into 1-inch slices, and put them in a saucepan. Cover them with water, bring to a boil, and lower the heat to medium-low.  Cover the pan and cook for about 15 minutes, or until the potatoes are very tender.  Drain, mash, and let them cool slightly before using them in the recipe.

Other Sweet Toppings and a cautionary note:

These types of sweet toppings are peculiar to the south eastern USA. You can try it. It makes this dish into something like a dessert. I want to caution you, mixing a lot of sweet food with a protein meal can make a digestive system disaster and everyone will leave the dining table feeling like they swallowed a bowling ball. I would serve this with a topping as a dessert two hours after dinner. Serve it like coffee and cake in mid afternoon.

Better (my opinion) serve it with dinner without the sweet topping.

If pecans aren't your thing, we have other delightful suggestions:

 Marshmallow Topping: Bake the topping-less casserole for 30 minutes. Take out of the oven and top with 3 to 4 cups of mini marshmallows. Return to the oven for 10 minutes, or until the marshmallows are lightly browned. 154

 Coconut and Pecan Topping: Combine 1 cup chopped pecans, 3/4 to 1 cup flaked coconut, 1 cup brown sugar, 1/2 cup flour, and 1/4 cup melted butter. Stir until the mixture is crumbly and sprinkle it over the sweet potato filling.  Pecan and Marshmallow Topping: Reduce the pecan topping ingredients by half and sprinkle it around the edge of the baking dish. Bake for 30 minutes. Take the casserole out of the oven and add 2 to 3 cups of miniature marshmallows in the center. Continue baking for 10 more minutes, or until the marshmallows are lightly browned.

 Nut-Free Topping: If you're craving a crunchy topping but have to cater to nut-allergies, use roasted sunflower seeds or pepitas, as they are flavorful and provide the bite you're looking for. (I recommend this idea, or perhaps use toasted, seasoned bread crumbs. Season with what? Go back to Seasons Potatoes and use that seasoning.  McCormick Culinary ® Garlic & Herb Seasoning, Salt Free

 McCormick Culinary ® Paprika

I don’t work for McCormic. They’re not paying me for writing this. I think using these pre-made seasoning packets is an efficient, and economical way to produce delicious food quickly. You get good results and it reduces your labor to cutting open a packet and mixing it with bread crumbs. For many of us for many reasons, we like to get the job done quickly and move on to the next one.

How to Store and Freeze Sweet Potato Casserole

Leftovers can be kept in the fridge, covered, for up to 5 days. Reheat in a 275 F oven or microwave gently until warmed through.

The casserole is also great for freezing. Simply transfer to a freezer-safe dish, cover well, and place in the freezer for up to 2 months. To reheat, thaw overnight and bake in a 275 F oven or microwave gently until warmed through. 155

If making ahead, make the filling and topping and refrigerate separately. Bring the casserole to room temperature over about 40 minutes before baking.

73 Cheddar Green Bean Casserole

Prep: 15 mins Cook: 35 mins Total: 50 mins Servings: 8 servings

The green bean casserole has long been a favorite comfort food and it is an essential Thanksgiving side dish. The original recipe was introduced in the mid-1950s by the Campbell Soup Company, and the original recipe card can be found in the National Inventors Hall of Fame in Akron, Ohio.

This is a delicious green bean casserole, perfect for a holiday feast or Sunday family dinner. The homemade cheddar cheese sauce with sour cream and mushrooms is an excellent replacement for the canned condensed soup and it is as creamy and delicious as the classic Campbell's recipe. If you prefer the soup version, take a look at this classic holiday green bean casserole.

Ingredients

 4 cups cooked green beans (cut or French-cut)  3 tablespoons butter  8 ounces mushrooms (sliced)  1/4 cup onion (finely chopped)  2 tablespoons flour  1 teaspoon salt  1/4 teaspoon ground black pepper  1 1/2 cups milk  1 1/2 to 2 cups (6 to 8 ounces) shredded cheddar cheese  2 tablespoons sour cream 156

 Optional: 1 cup soft breadcrumbs tossed with 2 tablespoons of melted butter  Optional: Parmesan cheese  Optional: 1 to 1 1/2 cups French fried onions

Steps to Make It

1. Gather the ingredients. 2. Preheat oven to 350 F. Grease a 2-quart baking dish. 3. In a large saucepan, melt the butter over medium-low heat. Add mushrooms and onion; saute, stirring, until mushrooms are browned and onions are tender.

4. Stir in flour, salt, and pepper, stirring until flour is mixed into the fat. Gradually stir in the milk. Continue cooking, stirring, until slightly thickened.

5. Add the cheddar cheese, sour cream, and drained green beans to the thickened sauce and then spoon into the prepared baking dish.

6. If desired, sprinkle with a few tablespoons of shredded or grated Parmesan cheese.

7. Sprinkle the buttered breadcrumbs over the top of the casserole or top with French fried onions, if using.

8. Bake for 25 to 30 minutes, until bubbly and browned.

9. If you like, top the casserole with more buttered breadcrumbs and Parmesan cheese or use the traditional French fried onions. Serve and enjoy it! 157

Tip Use about 1 1/2 pounds of fresh or frozen green beans or about three 15- ounce cans, drained.

Recipe Variations

 Add 1 small can (drained) of sliced water chestnuts to the casserole for some extra crunch.  Add a few tablespoons of crumbled bacon to the sauce mixture or sprinkle it over the top of the casserole before adding the bread crumbs or fried onions.

74 Cauliflower and Cheese Casserole

Prep: 15 mins Cook: 35 mins Total: 50 mins Servings: 6 servings

This delicious, cheesy casserole is a great way to enjoy cauliflower, and it makes a wonderful addition to any meal, from everyday dinners to holiday feasts.

The breadcrumb topping adds crunch and buttery flavor, but you can omit it or add toasted almonds to reduce simple carbohydrate intake. (This is a weight reduction effort.)

Vary it a bit with a cup of steamed shredded carrots along with the cauliflower or use part broccoli in the casserole.

Ingredients

 1 large head of cauliflower, about 1 1/2 to 2 pounds, cut into florets

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Sauce

 4 tablespoons butter  1/4 cup all-purpose flour  1/2 teaspoon salt  1/8 teaspoon ground black pepper  2 cups milk  1 tablespoon Dijon mustard  1 1/2 cups (6 ounces) Cheddar cheese, mild or sharp

Topping

 1 cup soft fresh breadcrumbs  Optional: 1 tablespoon fresh chopped parsley  1/2 teaspoon ground paprika  2 tablespoons melted butter

Steps to Make It 1. Gather the ingredients.

2. Heat the oven to 350 F. Grease a 2-quart baking dish.

3. Boil or steam cauliflower in a small amount of water until just tender, about 6 to 8 minutes. Drain thoroughly and set aside.

4. Put the 4 tablespoons of butter in a large saucepan. Place the saucepan over medium heat and cook, stirring, until the butter has melted. Add the flour and stir until smooth. Cook, stirring constantly, for 2 minutes. Add salt and pepper.

5. Gradually add the milk to the flour and butter mixture while stirring. Continue cooking the sauce, stirring, until thickened and bubbly.

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6. Add the mustard and cheese and continue cooking, stirring, until the cheese has melted.

7. Add the drained cauliflower to the sauce and stir gently to blend.

8. Spoon the cauliflower and cheese mixture into the prepared baking dish.

9. Combine the soft breadcrumbs with the parsley, paprika, and 2 tablespoons melted butter; toss to blend thoroughly.

10. Sprinkle the crumbs over the cauliflower mixture.

11. Bake for 15 to 20 minutes, or until the casserole is bubbly and topping is lightly browned.

Recipe Variations

 Add a dash of cayenne pepper to the cheese sauce.  For a richer sauce, use part light cream or half-and-half.  Use a small head of cauliflower and add 2 to 3 cups of lightly steamed broccoli florets to the broccoli florets to the cauliflower and cheese mixture.  Add finely chopped walnuts or pecans to the breadcrumb mixture.  Replace the breadcrumb topping with 1/2 cup of toasted slivered almonds. To toast the almonds, spread them out in a dry skillet and cook over medium heat, stirring constantly, until they are lightly browned and aromatic.  For a buttered almond topping, put 1/2 cup of slivered almonds in a microwave-safe dish with 1 heaping tablespoon 160

of butter. Microwave the almonds and butter for about 3 minutes on 100% power, stirring frequently.

75 Butternut Squash and Apple Casserole With Crumb Topping

Prep: 15 mins Cook: 55 mins Total: 70 mins Servings: 6 servings

This crumb-topped butternut squash casserole is made with a combination of sliced butternut squash and apples. The apples complement the squash perfectly and the simple crumble topping—lightly spiced with cinnamon and nutmeg—is the perfect finishing touch.

This is an excellent side dish for any autumn season meal and it would be a perfect holiday dinner casserole. If you live in the tropics it’s a wonderful non-sweet dessert, or an appetizer. It might be great in a hotel buffet.

Pecans would be good in the topping as well or use chopped walnuts. It can be a good lower carb alternative to a crumb-topped sweet potato casserole. Or add it to your menu along with a sweet potato dish.

You can make this casserole with other types of winter squash as well. Hubbard squash, acorn squash, and sugar pumpkins can be used as a replacement for butternut squash in any recipe.

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Ingredients

 1 small butternut squash (about 2 to 2 1/2 lbs)  2 tart apples (such as Granny Smith)  1/2 cup dark brown sugar (firmly packed)  4 tablespoons butter (chilled)  1 tablespoon all-purpose flour  1 teaspoon salt  1/4 teaspoon cinnamon  1/4 teaspoon nutmeg

Steps to Make It 1. Gather the ingredients.

2. Preheat the oven to 350 F / 180 C / Gas 4. 3. Butter a 2- to 2 1/2-quart baking dish.

4. Peel, seed, and cut squash into small slices. Core the apples, peel, and cut into thin slices. Toss squash and apples together. Transfer squash and apple slices to the prepared baking dish.

5. Combine brown sugar, flour, salt, cinnamon, and nutmeg; cut the butter in with a fork or pastry cutter until crumbly. Sprinkle crumbs evenly over sliced squash and apples. Cover the casserole dish tightly with foil and bake in the preheated oven for 50 to 60 minutes, or until the squash is tender.

6. Serve and enjoy!

Tip

 To peel a butternut squash, use a sharp chef's knife to cut off the ends of the squash. Hold the squash in one hand and use a sharp vegetable peeler to peel the squash. Place the squash on 162

the cutting board on its flat bottom. Starting at the top, carefully slice it in half with your chef's knife. Scoop out and discard the seeds and scrape out the loose stringy pulp. Slice each half in half again (lengthwise) and then slice each piece crosswise.

Recipe Variations

 Add chopped pecans or walnuts to the crumb mixture.  Substitute sliced pears for the apples.

75 Scalloped Corn Casserole

Prep: 10 mins Cook: 25 mins Total: 35 mins Servings: 6 servings

This easy scalloped corn casserole is made with fresh, frozen, or canned corn. A simple white sauce and an egg act as the binder for this corn bake, while chopped green bell pepper adds color and flavor. Add some red or orange bell pepper to the green bell pepper for extra color. The dish takes just minutes to prepare and makes a fabulous side dish for a family meal or holiday dinner.

Ingredients

 3 tablespoons unsalted butter, divided, more for the pan  2 tablespoons all-purpose flour  1 cup milk  Kosher salt, to taste  Freshly ground black pepper, to taste  1 large egg, beaten  3 cups corn kernels  1 medium green bell pepper, finely chopped  1 teaspoon granulated sugar  1/2 cup soft, fresh breadcrumbs 163

 Dash paprika

Steps to Make It 1. Gather the ingredients.

2. Preheat the oven to 375 F (190 C/Gas 5). Butter a 1 1/2-quart baking dish.

3. Melt 2 tablespoons of butter in a saucepan over low heat and stir in the flour. Cook, stirring, for about 2 minutes. Do not brown.

4. Gradually stir in the milk and continue cooking over low heat stirring constantly until the sauce begins to thicken. Season with salt and pepper, to taste.

5. Add a small amount of the sauce to the beaten egg, stirring briskly.

6. Stir egg mixture back into the sauce in the saucepan. Cook, stirring constantly, for about 1 minute. Do not boil.

7. Add the corn, green pepper, and sugar to the sauce mixture. Heat through.

8. Melt the remaining 1 tablespoon butter in a small microwave- proof bowl. Add the soft breadcrumbs and stir to combine.

9. Pour the mixture into the prepared casserole. Cover with the buttered bread crumbs and sprinkle with paprika.

10. Bake in the preheated oven for 20 to 25 minutes, or until hot and bubbly and the breadcrumbs are browned.

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How to Store and Freeze

 Refrigerate scalloped corn leftovers for up to 3 days or freeze for up to 2 months.  To freeze a whole casserole, either bake it in a disposable aluminum pan or line the casserole dish with foil and leave an overhang so it can be lifted out of the dish when frozen solid. Wrap the casserole well with plastic wrap and then foil. Label and date the casserole and freeze it for up to 2 months.  To reheat a corn casserole from frozen, unwrap the frozen casserole and place it back in the original baking dish. Cover with foil and thaw the casserole in the refrigerator overnight. Reheat the covered casserole in a preheated 350 F oven for 20 to 25 minutes, or until it registers 165 F.

What Is the Difference Between Au Gratin and Scalloped Food?

Scalloped food is baked in a casserole with cream or a creamy sauce. A scalloped dish may or may not be topped with breadcrumbs or cracker crumbs and can include cheese. An au gratin dish is baked with a crispy top made with cheese or crumbs, or both. In many cases, the two terms are interchangeable.

77 Hash Brown Potatoes Casserole With Sour Cream

Prep: 15 mins Cook: 30 mins Total: 45 mins Servings: 10 to 12 servings 165

This delicious hash brown casserole is perfect for a large brunch or dinner, or take it along to a potluck gathering. Use light sour cream and soups to make this casserole a bit lower in fat.

The hash brown bake is an excellent dish to serve with a big family breakfast as well. Feel free to omit the green onions if you'd like.

Ingredients

 1 (30-ounce) package frozen hash brown potatoes (thawed)  10 tablespoons melted butter (divided)  1/2 teaspoon salt  1/2 teaspoon ground black pepper  8 ounces sour cream  1 (10 3/4-ounce) can cream of celery soup  1 (10 3/4-ounce) can cream of chicken soup  1/2 cup finely chopped green onion  8 ounces shredded cheddar cheese (divided)  1 cup soft fresh breadcrumbs

Steps to Make It

1. Grease a 2- to 2 1/2-quart baking dish. Heat oven to 350 F. 2. Casserole-making tools.

3. In a large bowl, combine the thawed potatoes, 8 tablespoons of the melted butter, salt, pepper, sour cream, the cream of celery and cream of chicken soups, onion, and 1 1/2 cups of the shredded cheese.

4. Spread the mixture in the prepared baking dish.

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5. In a small bowl, combine the breadcrumbs with the remaining 2 tablespoons of melted butter until well blended.

6. Sprinkle the remaining cheese over the casserole, then top with the buttered breadcrumbs.

7. Bake for 25 to 35 minutes, until hot and lightly browned.

8. Serve and enjoy!

Recipe Variations

Instead of bread crumbs, top the casserole with crumbled French fried onions. For a vegetarian casserole, replace the cream of chicken soup with cream of mushroom.

78 Loaded Cauliflower Casserole

Prep: 15 mins Cook: 55 mins Total: 70 mins Servings: 8 servings

This cauliflower bake is a rich and delicious casserole that will be an instant hit at dinner. The combination of ingredients is similar in flavor to a loaded potato casserole, but it is much lower in carbohydrates.

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This casserole is a refreshing twist on cauliflower, adding big bold flavor, color, and texture to the mild vegetable. It'll even win over cauliflower skeptics.

The cauliflower is roasted first to keep it from adding too much moisture to the dish. If you choose to steam the cauliflower, make sure you drain it thoroughly and squeeze it gently to remove the excess moisture.

Loaded cauliflower bake is an excellent choice for a Sunday dinner, holiday feast, or to take to a potluck event.

How to Roast Cauliflower

Ingredients

 3 to 4 pounds cauliflower florets (about 1 1/2 to 2 heads)  2 to 3 tablespoons olive oil  Kosher salt (to taste)  Black pepper (to taste)  3 tablespoons butter  2 cloves garlic (minced)  3 tablespoons all-purpose flour  2 cups milk  2 cups sharp cheddar cheese (8 ounces, shredded, divided)  8 strips bacon (cooked and crumbled, divided)  4 green onions (thinly sliced)  3 tablespoons sour cream Optional: Sliced green onion tops or chopped fresh parsley (for garnish)

Steps to Make It

1. Gather the ingredients and preheat the oven to 375 F.

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2. Toss the cauliflower florets with the olive oil and spread them out on a large rimmed baking sheet. If necessary, use two baking sheets. Sprinkle the cauliflower lightly with kosher salt and black pepper. Roast the cauliflower in the preheated oven for about 25 to 30 minutes, or until it is tender and lightly browned.

3. Prepare the cheese sauce. Melt the butter in a medium saucepan over medium-low heat. Add the garlic and cook for about 2 to 3 minutes.

4. Sprinkle the flour over the butter and garlic and add a dash of salt and pepper. Continue to cook, constantly stirring, for 2 minutes longer. The flour is added to the butter and garlic

5. Gradually whisk the milk into the butter and flour roux mixture. Continue to cook, constantly whisking, until thickened.

6. Reserve about 1/2 cup of the shredded cheese and a few tablespoons of the crumbled bacon for the topping; set aside.

7. Add the remaining cheese, bacon, and the green onions to the cheese sauce and continue to cook until the cheese is melted. Remove the sauce from the heat and let it cool slightly for about 10 minutes.

8. Combine the sauce with the roasted cauliflower Stir the sour cream into the sauce mixture and fold in the cauliflower. Taste and adjust the seasonings.

9. Turn the mixture into a lightly greased 2-quart baking dish. Sprinkle the reserved cheese and bacon over the top. Bake for about 15 minutes, or until hot and bubbly.

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10. Remove the casserole from the oven and garnish with sliced green onion tops or parsley, if desired.

11. Serve in bowls and enjoy it!

Recipe Variation

To lower the carbohydrate count, omit the flour and replace the milk with 1 1/2 cups of heavy cream.

79 Brussels Sprouts Gratin Casserole

Prep: 15 mins Cook: 30 mins Total: 45 mins Servings: 4 servings

This Brussels sprouts gratin is an excellent choice for an everyday meal or holiday dinner. A rich fontina cheese sauce and buttery fresh bread crumbs bring out the naturally sweet flavor of the Brussels sprouts in this delicious side dish. Cheddar cheese is a good alternative to the fontina cheese, so don't hesitate to substitute if necessary. Crumbled bacon is called for, but feel free to skip that ingredient if you need a vegetarian-friendly casserole. Pancetta or 3 or 4 tablespoons of finely diced ham would also be nice additions if you'd like to add some smoky flavor. Ingredients

 1 pound Brussels sprouts  1 clove garlic (cut in half)  3 tablespoons butter (divided)  2 tablespoons minced shallots  2 tablespoons all-purpose flour  1/2 teaspoon kosher salt (or to taste) 170

 1/8 teaspoon freshly ground black pepper  Dash ground nutmeg  1 cup milk or half-and-half  1/2 cup (2 ounces) shredded fontina cheese  1 or 2 strips of bacon (cooked and crumbled)  1/2 cup fine soft bread crumbs

Steps to Make It

1. Clean and trim the Brussels sprouts. Cut off the core ends of the Brussels sprouts. Remove loose outer leaves and any damaged or discolored leaves. Quarter or halve the sprouts lengthwise. Rinse well under cold running water.

2. Heat the oven to 400 F (200 C/Gas 6).

3. Rub a 1 to 1 1/2-quart gratin dish or baking dish with the cut side of the garlic halves. Spray with nonstick cooking spray or lightly butter the dish.

4. Bring a large saucepan of salted water to a boil. Add the Brussels sprouts and boil for 3 minutes. Drain and set aside.

5. In a medium saucepan or saucier over medium-low heat, melt 2 tablespoons of the butter. Add the minced shallots and sauté, stirring, until then are translucent. Add the flour, 1/2 teaspoon of salt, the pepper, and nutmeg to the saucepan and cook, stirring, for 2 minutes longer. Gradually stir in the milk or half-and-half. Continue cooking, stirring, until the sauce has thickened. Stir in the shredded cheese and bacon and cook, stirring until the cheese has melted.

6. Gently fold the Brussels sprouts into the sauce. 7. Spoon the mixture into the prepared baking dish.

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8. Melt the remaining 1 tablespoon of butter and toss with the bread crumbs. Sprinkle over the casserole.

9. Bake the casserole for 20 to 25 minutes, or until the topping is nicely browned and the filling is bubbling. Let it cool and enjoy Brussels Sprouts Gratin.

Tips

Are you the only one in the family who likes Brussels sprouts? Then freeze individual portions! Prepare the sprouts and sauce, spoon into individual gratin dishes or ramekins, top with bread crumbs, and bake as directed. Cool, wrap individually in foil, and store in the freezer. To reheat a gratin, bake uncovered at 350 F (180 C/Gas 4) until hot and bubbly, about 30 to 45 minutes, depending on the size.

This cheddar Brussels sprouts gratin is another good choice, and preparation is even easier. It's made with cream instead of white sauce.

80 Chicken and Dressing Casserole

Prep: 15 mins Cook: 30 mins Total: 45 mins

Servings: 6 servings

Chicken and dressing casserole brings the flavor of a holiday meal to any dinner without hours of prep and cooking. Just combine the ingredients and push it into the oven to bake. The cheese topping adds crunchy appeal, but you can omit it or use a seasoned bread crumb topping instead. Mix bread crumbs with either of these two

 McCormick Culinary ® Garlic & Herb Seasoning, Salt Free 172

 McCormick Culinary ® Paprika

I mentioned this is a Sweet Potato recipe.

Serve the casserole with cranberry sauce on the side, along with your family's favorite veggie sides.

Ingredients

 1 (10 3/4-ounce) can condensed cream of celery soup  1 (10 3/4-ounce) can condensed cream of mushroom soup  2 cups chicken broth  3 cups diced cooked chicken  1/2 cup melted butter  1 (6- to 8-ounce) package herb-seasoned stuffing mix or homemade stuffing (3 to 4 cups)  Optional: 1 cup shredded cheese (Swiss or cheddar)

Steps to Make It

1. Gather ingredients.

2. Heat the oven to 350 F. Butter a 2- to 2 1/2-quart baking dish or spray it with nonstick cooking spray.

3. Combine cream of mushroom soup, cream of celery soup, and chicken broth. Add the diced chicken.

4. In another bowl, combine the melted butter with the stuffing mix to make the dressing.

5. Add the dressing to the chicken mixture and stir to blend.

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6. Spoon everything into the prepared casserole dish and bake it for 30 to 40 minutes or until the top turns golden brown.

7. Top with 1 cup of shredded cheese during the last 5 minutes, if desired.

8. Serve and enjoy.

Tips

 You can prepare the casserole earlier in the day or the night before—just no more than 12 hours before baking it—cover it with foil and refrigerate it until you're ready to bake it.  Make a homemade condensed soup base to use in the recipe.

Recipe Variations

 Use leftover chicken or sauté fresh chicken breasts in a small amount of olive oil and butter until thoroughly cooked.  A rotisserie chicken or packaged, fully cooked roasted chicken strips work in this casserole, too.  Substitute diced leftover turkey for the chicken.  Substitute cream of chicken for the cream of celery soup.  Add sautéed onions to the stuffing mix.

How to Store and Freeze

 If there are any leftovers, you can refrigerate in the same dish, covered in foil, or place them in an airtight container—reheat within three to four days.  You may also freeze leftover chicken and stuffing casserole in an airtight container or freezer bag.

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81 Zucchini and Stuffing Casserole

Prep: 20 mins Cook: 35 mins Total: 55 mins Servings: 6 to 8 servings

Sliced zucchini and shredded carrots team up to make this tasty zucchini stuffing casserole recipe. Some of the stuffing cubes add flavor and body to the filling, while some make up the buttery topping.

This casserole is an excellent way to use prolific fresh zucchini, and the stuffing mix makes it a filling side dish. Go ahead and use yellow summer squash if that's what you have. Or use a combination of zucchini and summer squash. For a burst of color, add a few tablespoons of diced red bell pepper, roasted red bell pepper, or pimientos. This dish can easily be transformed into a main dish casserole with about 2 cups of diced chicken or turkey.

If the stuffing crumbs are bland in flavor, amp them up with a teaspoon or two of poultry seasoning, herbes de Provence, or an Italian herb blend. Feel free to add extra onion if you'd like.

If you're making this a vegetarian dish, check the labels on the stuffing cubes to make sure there isn't any chicken listed in the ingredients. Or make a batch of seasoned stuffing cubes from scratch (below).

Ingredients

 4 medium zucchini  2 carrots  6 tablespoons butter (divided)  1/2 cup onion (chopped)  2 1/2 cups herb-seasoned stuffing cubes (divided)  1 (10 3/4-ounce) can cream of chicken soup  1/2 cup sour cream 175

Steps to Make It

1. Gather the ingredients.

2. Preheat the oven to 350 F. Butter a 1 1/2-quart casserole dish.

3. Wash the zucchini and cut off the ends. Cut the zucchini into 1/2-inch round slices.

4. Peel the carrots and shred on the large holes of a box grater or food processor shredding disc.

5. Put the zucchini rounds into a medium saucepan and cover with water. Add about 1 teaspoon of salt and bring to a boil over high heat. Cover the pan and lower the heat to medium- low. Cook for about 3 to 4 minutes, or until tender.

6. Drain the zucchini well and set aside.

7. In the same saucepan, melt 4 tablespoons of the butter over medium-low heat. When the butter stops foaming, add the carrot and onion. Cook for about 5 minutes, or until tender, stirring frequently.

8. Remove the onion and carrot mixture from the heat and stir in 1 1/2 cups of the stuffing cubes. Add the cream of chicken soup and sour cream.

9. Add zucchini and stir the mixture gently until combined.

10. Spoon the mixture into the prepared 1 1/2-quart casserole. 176

11. In a saucepan over medium heat, melt the remaining 2 tablespoons of butter; add the remaining 1 cup of the stuffing cubes. Toss to coat the cubes with the butter.

12. Sprinkle the stuffing cubes evenly over the top of the casserole.

13 Bake in the preheated oven for 25 to 35 minutes or until hot and bubbling.

Tip

If you don't have stuffing cubes, make them from scratch. Preheat the oven to 300 F. Slice a loaf of bread (Italian or another light bread) into 1/2-inch slices. Cut the sliced bread into 1/2-inch cubes. Arrange the bread cubes on a large rimmed baking sheet. Sprinkle lightly with salt, freshly ground black pepper, and a poultry seasoning blend. Bake for about 15 minutes, or until golden brown, stirring every 5 minutes. Let the cubes cool and measure 2 1/2 cups for the recipe.

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82 Easy Brussels Sprouts Gratin with Cheddar Cheese Topping

Prep: 15 mins Cook: 25 mins Total: 40 mins Servings: 6 servings

This simple gratin of Brussels sprouts and bacon is made with only six ingredients plus salt and pepper, and you can easily make it low carb by eliminating the bread crumb topping.

The Brussels sprouts are cooked and then baked with bacon, butter, cream, and an amazing bread crumb and cheddar topping.

We used 3 strips of bacon in the gratin, but feel free to omit the bacon or use more, depending on your tastes. Sliced sauteed mushrooms would make a delicious addition to the dish as well. Ingredients

 1 1/2 pounds Brussels sprouts  2 to 4 strips bacon  Dash kosher salt  Dash freshly ground black pepper  4 tablespoons butter (melted, divided)  3/4 cup heavy whipping cream  1 cup shredded sharp cheddar cheese  1 cup fresh soft bread crumbs

Steps to Make It

Trim the stems of the Brussels sprouts, and removed damage and loose outer leaves. Rinse well.

Put the trimmed Brussels sprouts in a medium saucepan, and cover with water. Add about 2 teaspoons of kosher salt to the water, 178 and bring to a boil. Cover the pan, reduce the heat to medium-low, and cook for about 8 minutes, or until the sprouts are tender. Drain in a colander, and let the sprouts cool.

In a large skillet over medium heat, cook the bacon until almost crisp. Remove to paper towels to drain. Dice or crumble the bacon.

Heat the oven to 400 F. Butter a 2-quart baking dish.

When the sprouts are cool enough to handle, chop them coarsely, and transfer them to the prepared baking dish.

Sprinkle the Brussels sprouts lightly with kosher salt and freshly ground black pepper, to taste. Add 2 tablespoons of the melted butter, and toss to coat. Pour the cream evenly over the sprouts.

Combine the bread crumbs with the remaining 2 tablespoons of melted butter. Mix with a fork until thoroughly blended. Add the shredded cheese to the crumbs, and toss to blend.

Sprinkle the bread crumb and cheese mixture over the Brussels sprouts.

Bake the casserole in the preheated oven for about 15 to 20 minutes, or until the topping is deep golden brown.

Tip

Choose fresh whole stalks of sprouts if they're available. Brussels sprouts heads should be tight, firm, and bright green. Avoid sprouts that are yellowed or not tightly closed.

Recipe Variations

Omit the bacon for a vegetarian version, or use vegetarian bacon. Replace the bacon with diced sauteed pancetta or ham. 179

Add sliced sautéed mushrooms to the casserole. Instead of cheddar cheese, choose something different. Swiss cheese, Gruyere, or fontina are all good choices. Or use a combination of a few kinds of cheese. A cheddar and mozzarella blend would make an excellent topping.

83 Chicken with Dressing Casserole

Prep: 15 mins Cook: 30 mins Total: 45 mins Servings: 6 servings

Chicken and dressing casserole brings the flavor of a holiday dinner without hours of prep and cooking. Just combine the ingredients and place it into the oven to bake. The cheese topping adds crunchy appeal, but you can omit it.

Serve the casserole with cranberry sauce on the side, along with your family's favorite veggie sides.

Steps to Make It

Gather ingredients. Ingredients for chicken and dressing casserole

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Heat the oven to 350 F. Butter a 2- to 2 1/2-quart baking dish or spray it with nonstick cooking spray.

Combine cream of mushroom soup, cream of celery soup, and chicken broth. Add the diced chicken.

In another bowl, combine the melted butter with the stuffing mix to make the dressing.

Add the dressing to the chicken mixture and stir to blend.

Spoon everything into the prepared casserole dish and bake it for 30 to 40 minutes or until the top turns golden brown.

Top with 1 cup of shredded cheese during the last 5 minutes, if desired.

Serve and enjoy it.

Final Notes You can prepare the casserole earlier in the day or the night before—just no more than 12 hours before baking it—cover it with foil and refrigerate it until you're ready to bake it. Make a homemade condensed soup base to use in the recipe.

Recipe Variations

Use leftover chicken or sauté fresh chicken breasts in a small amount of olive oil and butter until thoroughly cooked. A rotisserie chicken or packaged, fully cooked roasted chicken strips work in this casserole, too. Substitute diced leftover turkey for the chicken. Substitute cream of chicken for the cream of celery soup. Add sautéed onions to the stuffing mix.

How to Store and Freeze 181

If there are any leftovers, you can refrigerate in the same dish, covered in foil, or place them in an airtight container—reheat within three to four days. You may also freeze leftover chicken and stuffing casserole in an airtight container or freezer bag.

84 Easy Asparagus With Mushrooms Casserole

Prep: 15 mins Cook: 25 mins Total: 40 mins Servings: 6 servings

This easy asparagus casserole is made with a simple white sauce and sauteed mushrooms. The casserole is topped with buttered bread crumbs, but you could use crushed potato chips or crumbled French fried onions.

For more crunch and interest, add some toasted slivered almonds to the topping. Ingredients

 2 to 2 1/2 pounds asparagus spears (trimmed and cut in 1 1/2- inch pieces)  1 cup sliced mushrooms  6 tablespoons butter (divided)  5 tablespoons all-purpose flour  Kosher salt and freshly ground black pepper, to taste  2 cups milk  1 teaspoon Worcestershire sauce  1/2 to 1 cup buttered breadcrumbs

Steps to Make It

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Gather the ingredients.

Preheat the oven to 375 F/190 C/Gas 5. Lightly butter a 1 1/2- to 2-quart baking dish.

Cook asparagus in boiling salted water just until tender; drain well and place in the prepared baking dish. If using frozen asparagus, cook following the package directions.

In a large saucepan over medium-low heat, saute the sliced mushrooms in 4 tablespoons of butter. Blend in flour and continue cooking, stirring, for 2 minutes. Gradually add the milk, stirring constantly. Add Worcestershire sauce. Continue to cook, stirring constantly, until thickened. Taste and add kosher salt and freshly ground black pepper, as needed.

Pour the sauce over the asparagus.

Melt the remaining 2 tablespoons of butter and toss with the bread crumbs until well blended.

Top the casserole with the buttered bread crumbs. Bake in the preheated oven for 20 to 25 minutes.

Serve and enjoy!

Recipe Variations

With Cheddar Cheese: Add 1 cup of shredded cheddar cheese to the thickened sauce; stir until melted. Proceed with the recipe. With Parmesan Cheese: Toss 1/4 cup of fresh grated Parmesan cheese with the bread crumbs. Sprinkle over the casserole and bake as directed. Add about 1/4 cup of toasted pecans or slivered almonds to the breadcrumb topping. 183

Omit the breadcrumbs and 2 tablespoons of butter and top the casserole with crushed potato chips or French fried onions.

85 Broccoli Casserole With Stuffing Crumb Topping

Prep: 15 mins Cook: 45 mins Total: 60 mins Servings: 6 to 8 servings

This broccoli casserole is very easy to prepare and bake. Buttery stuffing crumbs are spread over the top of the casserole, giving it an extra burst of flavor and crunch.

Serve this casserole for a Sunday dinner or holiday feast.

 1 cup mayonnaise  1 can (10 1/2 ounces) condensed cream of celery soup (undiluted)  2 large eggs (beaten)  2 packages (10 ounces each) frozen chopped broccoli or broccoli florets (cooked and drained)  2 tablespoons minced onion  1 cup grated sharp Cheddar cheese  1 tablespoon Worcestershire sauce  1 tsp. seasoned salt  pepper (to taste)  1 cup herb-seasoned stuffing mix  2 tablespoons butter

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Steps to Make It

Heat the oven to 350 F/180 C/Gas 4.

Butter a 2-quart casserole and set aside.

In a large bowl, combine the mayonnaise, condensed soup, and eggs; whisk until well blended. Add the cooked broccoli and then add the onion, Cheddar cheese, Worcestershire sauce, salt, and pepper. Blend well.

Spoon the mixture into the prepared casserole dish and top with the stuffing mix. Dot with butter.

Bake for 45 minutes.

Tips

If you don't have stuffing crumbs combine 1 cup of soft bread crumbs with 3/4 teaspoon of poultry seasoning and 2 teaspoons of celery flakes or a dash of celery salt. For a smaller meal for 4, decrease the ingredients by half but use the same amount of stuffing crumbs and butter.

Recipe Variation

Replace the cream of celery soup with another condensed soup. Cream of chicken or cream of chicken with herbs, cream of mushroom, or cream of onion would be good as well.

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86 Easy Asparagus Casserole With Mushrooms

Prep: 15 mins Cook: 25 mins Total: 40 mins Servings: 6 servings

For more crunch and interest, add some toasted slivered almonds to the topping. Ingredients

2 to 2 1/2 pounds asparagus spears (trimmed and cut in 1 1/2- inch pieces)  1 cup sliced mushrooms  6 tablespoons butter (divided)  5 tablespoons all-purpose flour  Kosher salt and freshly ground black pepper, to taste  2 cups milk  1 teaspoon Worcestershire sauce  1/2 to 1 cup buttered breadcrumbs

Steps to Make It

Gather the ingredients.

Preheat the oven to 375 F/190 C/Gas 5. Lightly butter a 1 1/2- to 2-quart baking dish.

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Cook asparagus in boiling salted water just until tender; drain well and place in the prepared baking dish. If using frozen asparagus, cook following the package directions.

Pour the sauce over the asparagus.

Melt the remaining 2 tablespoons of butter and toss with the bread crumbs until well blended.

Top the casserole with the buttered bread crumbs. Bake in the preheated oven for 20 to 25 minutes.

Serve and enjoy it!

Recipe Variations

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87 Cornbread Pudding Topped with Green Scallions

Prep: 20 mins Cook: 27 mins Total: 47 mins

Cornbread pudding is the best of both worlds when you’re torn between serving corn pudding or spoon bread, both favorite Southern side dishes. Corn pudding is a dense, eggy, corn-laden casserole, in contrast to its light, ethereal cousin spoon bread, a souffle-like side with kernels of corn suspended between a mostly cornmeal filling.

This cornbread pudding combines the best of both recipes into a hearty but not too heavy casserole, moister than your average cornbread, but not custardy like a pudding, making it worthy of holiday celebrations, but humble and easy enough for weeknight dinners alike.

The recipe calls for frozen corn to ensure you can make this cornbread pudding year-round, but feel free to use fresh corn when it’s in season or even canned whole kernels in a pinch (plain, not creamed). Substitute 1 2/3 cups fresh corn or drained, canned corn for the 10-ounce bag of frozen kernels called for in the recipe.

Cheddar cheese offers a salty, sharp contrast to corn’s natural sweetness. For a more mild flavor, you can use Monterey Jack or Fontina cheese, or add some Mediterranean flair and swap in Feta cheese.

Ingredients

 1 tablespoon neutral oil (such as canola or grapeseed)  1/4 cup scallion whites (chopped with green parts saved for garnish) 188

 1 (10-ounce) bag frozen corn  1 1/4 cup cornbread mix  1 teaspoon salt  3 eggs (lightly beaten)  6 tablespoons butter (melted)  1/3 cup milk  1 1/4 cups cheddar cheese (shredded)

Steps to Make It

Gather the ingredients. Preheat the oven to 400 F with a rack in center. ingredients for cornbread pudding

Generously grease the sides and bottom of a 1 1/2-quart casserole dish with butter or cooking spray. buttered casserole dish for cornbread pudding

Heat oil in a medium skillet over medium-high heat. Add scallion whites and corn. Cook until fragrant and corn is cooked through, 2 to 3 minutes. Remove from heat and set aside to cool for 5 minutes. sauteing corn and scallions for cornbread pudding

In a medium bowl, add the cornbread mix and salt; whisk until well blended. mixing flour and cornbread mix for corn pudding

Add the eggs, butter, and milk to the bowl with the cornmeal mixture. Using a fork, stir together until the wet and dry ingredients are completely combined, with no visible traces of flour or cornmeal. mixture for corn pudding

Stir in the corn, scallions, and half of the cheese. mixture for corn pudding 189

Spoon into the prepared casserole dish and top with remaining cheese. cornbread pudding mixture poured into casserole dish

Bake until pudding is set and top is golden brown, 35 to 40 minutes. baked cornbread pudding

Garnish with the green scallions. cornbread pudding topped with green scallions

88 Leek gratin with fontina cheese and cream

Prep: 15 mins Cook: 30 mins Total: 45 mins Servings: 4 servings

This simple leek gratin is an excellent choice for a dinner party or special family meal.

We think leeks are possibly the most neglected vegetable in the US. They are, however, common in Europe, and you'll find many recipes using leeks on British and French cooking sites. Because leeks are not used in abundance in the US, they tend to be costly. If you are lucky enough to have a garden with leeks or want to splurge for a special meal, this is a fantastic way to enjoy them.

These baked leeks melt in your mouth with the creamy, garlic- infused sauce and rich fontina and Parmesan cheese topping. We didn't use a bread crumb topping, but it is certainly an option. Or, 190 toasted almonds or cooked crumbled bacon may be sprinkled over the leeks just before serving for a bit of texture.

Ingredients

 6 medium leeks (or about 2 1/2 to 3 pounds)  1/2 teaspoon kosher salt (plus more, to taste)  3/4 cup heavy cream  1 large clove garlic (peeled and minced)  1/4 teaspoon freshly ground black pepper  3/4 cup shredded fontina cheese (about 3 ounces)  3 tablespoons fresh grated Parmesan cheese  1 tablespoon melted butter

Steps to Make It

1. Slice the root end and tops from the leeks, leaving only the white and light green part. Slice each leek in half lengthwise; place them in a colander and rinse thoroughly. Spread the layers a bit to make sure you rinse out any sand that might be clinging. Slice each piece into 1-inch lengths and place in a saucepan or skillet with 1 inch of water. Add 1/2 teaspoon of kosher salt to the water and bring to a boil. Reduce the heat to low, cover the pan, and simmer for 8 to 10 minutes, or until the leeks are tender.

2. Heat the oven to 375 F.

3. Butter a 1 to 1 1/2-quart gratin dish or shallow casserole.

4. When the leeks are tender, drain thoroughly.

5. To the same pan, add the heavy cream, minced garlic, and ground black pepper. Bring to a boil. Reduce the heat to low and simmer for about 5 minutes. Taste and add salt, as needed. 191

6. Arrange the drained leeks in the prepared baking dish. Pour the cream and garlic mixture over the leeks.

7. In a bowl, combine the fontina and Parmesan cheeses; toss to blend. Sprinkle over the leeks. Drizzle with the melted butter.

8. Place the baking dish on a foil-lined rimmed baking dish to catch any boil-overs.

9. Bake the leek gratin for about 20 minutes, or until the topping is golden brown and the casserole is bubbling.

Tip

Leeks do need to be rinsed thoroughly but don't be put off by that. All you really need to do is cut them in half lengthwise and rinse them under cool running water. It couldn't be easier!

Variations

Add a bread crump topping by tossing 1/2 cup of fine soft bread crumbs with the 1 tablespoon of melted butter. Sprinkle over the cheese before the casserole goes into the oven. Bake as directed. Replace the fontina cheese with Gruyere cheese or cheddar.

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89 Carrot Casserole With Cheddar Cheese Sauce

Prep: 15 mins Cook: 45 mins Total: 60 mins Servings: 6 servings

A simple cheddar cheese sauce makes these sliced cooked carrots extra special. Serve them along with a Sunday dinner or holiday meal. Fresh breadcrumbs give this casserole a nice look and crunch, but French fried onion rings would make a nice topping as well.

Ingredients

 1 1/2 pounds carrots (peeled and thinly sliced, about 5 cups of 1/4-inch slices)  1 cup water  1/2 teaspoon salt  2 tablespoons butter  2 tablespoons all-purpose flour  1 cup milk  1 cup cheddar cheese (sharp, shredded)  1 pinch ground mustard  salt to taste  black pepper to taste  For the Topping:  1 cup breadcrumbs (fresh and soft)  2 tablespoons butter (melted)

Steps to Make It

Gather the ingredients.

Heat the oven to 350 F. Lightly butter a 1 1/2- to 2-quart baking dish. buttered casserole dish 193

Combine the sliced carrots, water, and salt in a saucepan over medium-high heat. Bring to a boil. Cover and reduce heat to medium-low; simmer until tender, about 20 minutes.

Drain well and set aside.

Melt 2 tablespoons of butter in a saucepan over medium heat. Stir in the all-purpose flour. Cook, stirring, for 2 minutes, until bubbly and smooth.

Add the milk, stirring constantly. Cook, stirring constantly until the sauce has thickened. Add the shredded cheddar cheese and the ground mustard. Taste and add salt and pepper, as needed. Gently combine the sauce with the carrots and spoon into the prepared baking dish. carrots with sauce in casserole dish ready to bake

In a small bowl, toss the fresh bread crumbs with the 2 tablespoons of melted butter. Sprinkle the crumbs evenly over the carrot mixture.

Bake the casserole at 375 F for 20 to 25 minutes, or until the mixture is bubbly and the topping is lightly browned. To brown the topping more, turn the oven setting to broil for a minute or two.

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90 Cheddar Cheese Scalloped Potatoes

Prep: 12 mins Cook: 30 mins Total: 42 mins Servings: 6 servings

You can't go wrong if you choose these cheddar scalloped potatoes for a family meal, potluck dinner, or holiday feast. Briefly cooking the potatoes before baking means less time in the oven and ensures tender, delicious results.

A combination of milk and heavy cream makes for a rich sauce. Ham or bacon can be added to the potato mixture, or use a different cheese or blend of cheeses. For light garlic flavor, rub a cut clove of garlic over the baking dish before you butter it.

Use red-skinned potatoes or another low starch potato. Round whites, new potatoes, and Yukon Gold are good choices as well.

Ingredients

 2 pounds potatoes (peeled and sliced to 1/4-inch thick, red- skinned or another waxy type)  3 tablespoons butter  3/4 teaspoon salt  1/4 teaspoon ground black pepper  1/2 teaspoon dry mustard  1/4 teaspoon paprika  3 tablespoons flour  1 cup heavy cream  3/4 cup milk  8 ounces/2 cups sharp cheddar cheese (shredded, divided)

Steps to Make It

1. Gather the ingredients. 195

2. Put the sliced potatoes in a medium saucepan and cover with water. Bring to a boil and boil for about 4 to 5 minutes, or until just barely tender. Drain and set aside. 3. Place potatoes in colander

4. Heat the oven to 375 F. Lightly butter a 2-quart casserole. 5. Butter a casserole dish

6. In a saucepan, heat butter over medium heat. Stir in the salt, pepper, mustard, paprika, and flour. Stir until smooth and bubbly.

7. Stir in the cream and milk and cook, stirring, until thickened.

8. Stir in about 1 1/2 cups of the shredded cheese and cook until melted. 9. Stir in shredded cheese

10. Combine the sauce and potatoes in a bowl.

11. Then, spoon into the baking dish and top with remaining cheese.

12. Bake for 25 to 35 minutes, until bubbly and nicely browned.

Serve and enjoy!

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91 Easy Brussels Sprouts Gratin

Prep: 15 mins Cook: 25 mins Total: 40 mins Servings: 6 servings

This simple gratin of Brussels sprouts and bacon is made with only six ingredients plus salt and pepper, and you can easily make it low carb by eliminating the bread crumb topping.

The Brussels sprouts are cooked and then baked with bacon, butter, cream, and an amazing bread crumb and cheddar topping.

I used 3 strips of bacon in the gratin, but feel free to omit the bacon or use more, depending on your tastes. Sliced sauteed mushrooms would make a delicious addition to the dish as well. Ingredients

Steps to Make It

Trim the stems of the Brussels sprouts, and removed damage and loose outer leaves. Rinse well.

Put the trimmed Brussels sprouts in a medium saucepan, and cover with water. Add about 2 teaspoons of kosher salt to the water, and bring to a boil. Cover the pan, reduce the heat to medium-low, and cook for about 8 minutes, or until the sprouts are tender. Drain in a colander, and let the sprouts cool. 197

In a large skillet over medium heat, cook the bacon until almost crisp. Remove to paper towels to drain. Dice or crumble the bacon.

Heat the oven to 400 F. Butter a 2-quart baking dish.

When the sprouts are cool enough to handle, chop them coarsely, and transfer them to the prepared baking dish.

Sprinkle the Brussels sprouts lightly with kosher salt and freshly ground black pepper, to taste. Add 2 tablespoons of the melted butter, and toss to coat. Pour the cream evenly over the sprouts.

Combine the bread crumbs with the remaining 2 tablespoons of melted butter. Mix with a fork until thoroughly blended. Add the shredded cheese to the crumbs, and toss to blend.

Sprinkle the bread crumb and cheese mixture over the Brussels sprouts.

Bake the casserole in the preheated oven for about 15 to 20 minutes, or until the topping is deep golden brown.

Tip

Choose fresh whole stalks of sprouts if they're available. Brussels sprouts heads should be tight, firm, and bright green. Avoid sprouts that are yellowed or not tightly closed.

Recipe Variations

 Omit the bacon for a vegetarian version, or use vegetarian bacon.  Replace the bacon with diced sautéed pancetta or ham.  Add sliced sautéed mushrooms to the casserole. 198

 Instead of cheddar cheese, choose something different. Swiss cheese, Gruyere, or fontina are all good choices. Or use a combination of a few kinds of cheese. A cheddar and mozzarella blend would make an excellent topping.

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92 Summer Squash Casserole

Prep: 10 mins Cook: 40 mins Total: 50 mins Servings: 6 servings

This recipe for Southern-style summer squash casserole is perfect for the abundance of zucchini and yellow squash you find at summer farmer's markets and in your own home garden. Summer squash and zucchini are some the easiest vegetables to grow if you want a crop that should be foolproof. Once your garden is going, you'll understand why you need recipes for what to do with all of the summer squash it produces.

This casserole makes an excellent side dish or vegetarian main course. A casserole is always welcome at a potluck and it is easy for your guests to spoon out and serve themselves. Now that out-of- season produce is available year-round from some part of the world, this would make a terrific accompaniment for a holiday 199 meal. It can also be adapted to use winter squash or to make in a slow cooker.

Ingredients

 2 pounds/7 cups summer squash (rinsed, unpeeled, and thickly sliced)  1/4 cup onion (chopped)  1 (10 3/4-ounce) can cream of chicken soup (or cream of vegetable or cheddar cheese soup)  1 cup sour cream  1 cup carrot (shredded)  2 ounces butter  2 cups herb-seasoned stuffing mix (about half of an 8-ounce package)

Steps to Make It

1. Gather the ingredients.

2. Heat the oven to 350 F. Cook the sliced squash and chopped onion in boiling salt water for 5 to 10 minutes. Drain well.

3. In a large bowl, combine the soup and sour cream. Stir in the shredded carrot and mix thoroughly.

4. Fold in the well-drained squash and onion.

5. In a microwave-safe bowl, melt the butter, remove from microwave, and toss with the stuffing mix.

6. Spread half of the stuffing in a 12 x 8 x 2-inch baking dish (about 1 1/2- to 2-quart size). Spoon vegetable mixture on top. Sprinkle with remaining stuffing mixture. 7. Bake at 350 F until heated through, about 25 to 30 minutes.

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Tips

You can easily adapt this for the slow cooker. You won't need to boil the squash and onions. Place half of the buttered stuffing mixture on the bottom of the slow cooker, top it with the vegetable and soup mixture, and top with the other half of the stuffing mixture. Cover it, and cook on low for 6 to 8 hours.

Recipe Variations

 Substitute large florets of cauliflower for the squash or combine it with the squash.  Winter squash can be substituted, such as butternut squash. Use small cubes of peeled butternut squash in place of zucchini and yellow squash or in combination with them.  Add four strips of cooked and crumbled bacon to the vegetable mixture.  Stir in 1 cup shredded cheddar cheese with the vegetable mixture.  Mix in 1/2 cup sautéed chopped red bell pepper for color.  Adding in all three of these options (bacon, cheese, and red bell pepper) would make it even better!

93 Rutabaga Puff Casserole Prep: 15 mins Cook: 40 mins Total: 55 mins Servings: 6 servings

This rutabaga casserole gets its fluffy soufflé-like texture from the beaten egg whites. If you enjoy the taste of rutabaga and look for new ways to use it, you will love this casserole.

For brighter color, add a carrot or two to the mashed rutabaga. 201

Ingredients

 4 cups cooked, mashed rutabaga, about 1 large (2 1/2 to 3 pounds) rutabaga  4 tablespoons melted butter  1 teaspoon fresh chopped dill weed or 1/2 teaspoon dried dill weed  1 teaspoon salt  Dash pepper  Dash paprika  4 eggs (separated)

Steps to Make It

1. With a vegetable peeler, peel the rutabaga; cut it into 1-inch cubes and place it in a large saucepan. Cover the rutabaga with water and add 1 teaspoon of salt. Bring the water to a boil; reduce the heat to medium-low, cover the pan, and cook for about 20 minutes, or until the rutabaga is fork-tender.

2. Drain the rutabaga thoroughly and then mash with a potato masher.

3. Preheat the oven to 375 F.

4. Butter a 1 1/2-quart casserole.

5. In a large bowl, combine the mashed rutabaga, butter, dill, salt, pepper, and paprika. Let the mixture cool slightly.

6. In a small bowl, beat the egg yolks and then stir them into the rutabaga.

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7. In a glass or metal bowl, beat egg whites until stiff peaks form.

8. Fold the beaten egg whites into the rutabaga mixture. Lightly spoon the rutabaga into the prepared casserole dish.

9. Bake the casserole in the preheated oven for 30 to 40 minutes, or until it is set and the top is golden brown.

10. Spoon into a serving dish or serve from the casserole dish.

94 Broccoli Casserole With Cheese

Prep: 15 mins Cook: 55 mins Total: 70 mins Servings: 6 servings

Everyone knows that broccoli and cheese are a staple combination, especially during the holidays. This tasty broccoli casserole is the perfect side dish for any family meal.

Ingredients

 10 to 12 ounces frozen chopped broccoli, cooked and drained  2 tablespoons butter  2 tablespoons finely minced onion  2 tablespoons all-purpose flour  Dash of pepper  1/8 teaspoon nutmeg  1/2 teaspoon salt  1 1/2 cups half-and-half or light cream 203

 1 1/2 cups shredded sharp Cheddar (6 ounces)  3 large eggs, beaten

Steps to Make It

1. Gather the ingredients.

2. Preheat oven to 350 F. Grease a 2 1/2-quart casserole or baking dish.

3. Arrange the cooked and drained broccoli in the prepared casserole.

4. Heat the butter in a large skillet or sauté pan; add onion and sauté for about 2 to 3 minutes, until onion is tender.

5. Stir in flour until well blended and cook, stirring, for 1 minute. Add the pepper, nutmeg, salt, and half-and-half. Continue cooking over low heat until thickened. Stir in cheese and cook just until cheese is melted.

6. Add about one-third of the hot cheese sauce mixture to the beaten eggs; add back to the hot mixture, blending well. Pour over the broccoli.

7. Bake for 35 to 45 minutes, until a knife inserted in the center of the broccoli casserole and comes out clean. //Serve and enjoy it!

95 Scalloped Vegetable Casserole

Prep: 15 mins Cook: 45 mins Total: 60 mins Servings: 6 servings

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This vegetable casserole is filled with flavor and color. The basic white sauce brings the vegetables together, and the crunchy buttered bread crumb topping is the perfect finishing touch. Add some grated Parmesan cheese or another type of cheese to the topping before the breadcrumbs, or add cheese to the sauce.

This is an excellent side dish to serve with any meal. Add it to a holiday dinner menu or enjoy it with an everyday meal.

Ingredients

 1 1/2 cups carrots (sliced)  1 1/2 cups celery (sliced)  1 1/2 to 2 cups peas (frozen)  7 tablespoons butter (divided)  8 ounces mushrooms (sliced)  4 tablespoons flour (all-purpose)  1/2 teaspoon mustard (dry)  2 cups milk  Optional: salt and black pepper (freshly ground, to taste)  1 cup breadcrumbs (fine, fresh)  Optional: grated Parmesan or other cheese

Steps to Make It

Gather the ingredients.

1. Butter a 1 1/2-quart casserole. Pre heat the oven to 350 F.

2. Put the sliced carrots, celery, and onion (if using) in a large saucepan. Add about 1 inch of water and bring to a boil. cover and cook for about 8 to 10 minutes, or until the carrots are barely tender.

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3. Add the peas and continue cooking for 3 to 4 minutes longer, or until the vegetables are cooked. Drain in a colander and set aside.

4. In the same saucepan over medium heat, melt 1 tablespoon of butter. Add the mushrooms and sauté until tender.

5. Remove the mushrooms and add to the bowl of vegetables.

6. Place the saucepan back over medium heat and melt 4 tablespoons of butter. Add the flour and dry mustard and cook, stirring, for 2 minutes.

7. Gradually add the milk and continue cooking and stirring until thickened. Taste and season with salt and freshly ground black pepper, to taste.

8. add milk to the flour mixture in the pan

9. Add the drained vegetable mixture to the sauce and mix gently to blend.

10. add vegetables with the flour mixture in the saucepan

11. Melt the remaining 2 tablespoons of butter and add the bread crumbs; toss to coat the crumbs thoroughly.

12. Turn the vegetables into the buttered baking dish.

13. Sprinkle the vegetables with Parmesan cheese or another shredded cheese, if desired, and then top with the breadcrumbs.

Bake for about 25 minutes, or until the vegetable filling is bubbling and the topping has browned.

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96 Easy Cheesy Corn Bake Casserole

Prep: 5 mins Cook: 85 mins Total: 90 mins Servings: 6 to 8 servings

This is a tasty corn casserole to make for a holiday dinner or family meal. It's an easy-to-prepare recipe that is baked in the oven.

Ingredients

Something to grease a baking dish – whatever you like to us is fine.

 5 tablespoons butter, divided  1/4 cup all-purpose flour  1/2 cup finely chopped onion  1/2 teaspoon salt  1/8 teaspoon pepper  1 1/2 cups milk  1 cup shredded Cheddar cheese, about 4 ounces  4 large eggs  1 can (approx. 15 ounces) cream-style corn  1 can (11 to 15 ounces) Mexican-style corn with peppers, drained  1 tablespoon Dijon or your favorite prepared mustard  1 1/2 cups breadcrumbs (soft, finely ground)

Steps to Make It

1. Grease a 2 to 2 1/2-quart baking dish. Heat oven to 325 F.

2. Melt 4 tablespoons of butter in a large saucepan over medium-low heat. Add onions and cook, stirring, until onions are just tender, about 2 to 3 minutes. 207

3. Stir in flour until well blended. Stir in salt, pepper, and milk and continue cooking, stirring, until thickened. Stir in cheese until melted.

4. In a mixing bowl, beat eggs. Stir in cream-style and Mexican- style corn, mustard, and 1 cup of the breadcrumbs. Combine the cheese mixture with the corn mixture. Spoon into a prepared baking dish.

5. Melt the remaining 1 tablespoon of butter and toss with remaining 1/2 cup of breadcrumbs. Sprinkle buttered crumbs over the corn casserole and bake for 1 hour to 1 hour and 10 minutes, or until firm in center.

I recognize that some readers may feel they’re buying recipes they won’t use, made with Brussels Sprouts or Broccoli. I’m adding a few more recipes to compensate. I want you to say, I got my money’s worth and more. Steve is a good honest man. Counting the recipes in the opening articles and this list we should end up in total with 128. So, with my stumbling arithmetic, we might say you got 28% more than you expected.

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97 Tennessee Light Corn Bread

Corn bread is a wonderful addition to every cook’s personal library. It’s healthy and delicious, it can be covered with maple syrup or sit beside “sunny side up” eggs. It brings back strong memories. It’s inexpensive to make and easy to produce. I am planning on a recipe book including many corn bread recipes and wheat bread recipes. I don’t know how anyone could run a home, a cafe or restaurant without such information. Offer corn bread, even corn bread samples and customers or friends will come back to you for mORE, and more and more!!!

Prep: 15 mins Cook: 45 mins Total: 60 mins Servings: 8 to 10 servings

Corn light bread is a middle Tennessee specialty that is typically served with barbecued chicken, beef, or fish. From the name, you might assume it is lower in calories or fat than other corn breads, but it isn't. The bread is more cake-like, and it is sweeter and lighter in texture than everyday unsweetened Southern cornbread. It's made with generous amounts of sugar and flour along with the 209 cornmeal, and it is often baked in a loaf pan. There are some versions made with the addition of yeast, and it may also be baked in a hot cast iron skillet.

This version is a basic recipe baked in a loaf pan with no eggs and less sugar than most. Yellow cornmeal was used in the pictured cornbread, but you may substitute with white cornmeal if you prefer. Ingredients

 2 cups cornmeal (yellow or white)  1 cup all-purpose flour (4 1/2 ounces)  1/2 cup granulated sugar  1 teaspoon baking soda  1 teaspoon salt  2 cups buttermilk  4 tablespoons shortening or lard (melted)

Steps to Make It

1 Heat the oven to 350 F.

2. Grease a 9-by-5-by-3-inch loaf pan with shortening or bacon drippings.

3. In a mixing bowl combine the cornmeal, flour, sugar, soda, and salt. Blend well with a whisk or spoon.

4. Stir the buttermilk and melted shortening into the dry ingredients. Blend well.

5. Spoon the batter into the prepared loaf pan.

6. Bake for 40 to 50 minutes, or until lightly browned.

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7. Cool it in the pan on a rack for 5 minutes before removing the bread from the pan.

8. Slice and serve with any meal. It will break apart easily so spreading something like peanut butter on it won’t work well.

I might suggest trying sauces that can be dipped into our poured:

 A melted cheese fondue sauce  or sweet sauce,  perhaps a Chinese spicy sweet sauce,  Maple Syrup (expensive)  Items that might go with an Italian Polenta  Melted butter  A hot tea or coffee  A fruit dessert or fruit and ice cream concoction like the Filipino Halo- Halo. It’s very good and quite versatile. Because it can be a bit friable the customer may appreciate conveniently placed; a fork or spoon or chop- sticks.

98 Srpska Proja / Serbian Corn Bread

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Prep: 15 mins Cook: 60 mins Total: 75 mins Servings: 10 servings

This recipe for Serbian cornbread or Srpska proja was a staple among Serbian peasants and more common than white wheat bread.

Today, proja is served warm often with fried pork, bacon, yogurt, soft cheese, sauerkraut dishes, sausage, kajmak or sarma.

Cornmeal is used in various preparations in the Balkans and is seen in Bulgarian kachamak (like polenta) and Romanian mamaliga balls, for examples.

Ingredients

 5 cups cornmeal  1 teaspoon salt  8 ounces butter (softened)  3 large eggs (beaten)  2 cups milk

Steps to Make It

1. Gather the ingredients.

2. Heat oven to 375 F. Lightly coat a 13 x 9-inch pan with cooking spray. 3. Lightly coat the pan

4. In a large bowl, mix cornmeal with salt, butter, eggs, and 1 cup milk until thoroughly mixed, for at least 5 minutes.

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5. Add remaining 1 cup milk and mix again for 5 minutes.

6. Transfer to prepared pan and bake until golden and crumbs stick to a toothpick. 7. Cut into squares, but leave it all in the pan, and bake an additional 5 to 10 minutes, for a total baking time of 50 to 60 minutes. The cornbread should be crusty on all sides.

8. Serve warm.

Tip

Since this cornbread is on the dryer side, it's ideal to accompany hearty Serbian saucy dishes such as white bean soup or bean stew. This is one of those times when sopping up the juices on your plate with a piece of bread is acceptable table etiquette.

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99 Cast Iron Skillet Cornbread

Prep: 10 mins Cook: 30 mins Total: 40 mins Servings: 8 servings

Looking to make a classic cornbread recipe, but you don't have any buttermilk in the fridge? Give this Louisiana style cornbread a try. This recipe is made with equal amounts of cornmeal and flour, along with egg, milk, a little sugar, and bacon drippings. There’s a lot of history in this!

Ingredients

 2 teaspoons bacon or sausage drippings, or use shortening  1 cup yellow cornmeal  1 cup flour  1 tablespoons sugar  4 teaspoon baking powder  1 teaspoon salt  1 large egg  1 cup milk  1/4 cup vegetable shortening, melted

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Steps to Make It

1. Preheat oven to 425 F. Using the bacon drippings, grease an 8 to 9-inch cast iron skillet, or a heavy 8-inch square baking pan. Place in oven to heat while mixing batter.

2. Combine dry ingredients by sifting together into a large mixing bowl.

3. Add the egg, milk, and 1/4 cup shortening to the dry ingredients. Beat with a wooden spoon until smooth, about 1 minute.

4. Carefully pour batter into the hot pan; bake for 25 to 30 minutes, until light golden brown on top. Cut cornbread into wedges to serve.

How To Season A Cast-Iron Skillet

Your trusty cast-iron skillet will eventually lose its sheen and, as a result, its super non-stick powers. Bringing back its luster and protecting it from rusting is as easy as a scrub, oil, and bake. Here's how to season your cast-iron skillet.

How To Season Your Cast-Iron Skillet:

1. Scrub the skillet well in hot soapy water to remove manufacturing oils and dirt. 2. Dry thoroughly. 215

3. Spread a thin layer of melted shortening or vegetable oil over the skillet. Some like peanut oil My experience is, Bacon or pork grease works best. 4. Place it upside down on a middle oven rack at 375°. (Place foil on a lower rack to catch drips.) 5. Bake 1 hour; let cool in the oven.

The resultant coating is a pure carbon similar to a Teflon coating. DO NOT scrub it off and do not use this pan for high acid items like vinegar or tomato sauce which also will remove the coating. Generally people who have owned these for years let it cook, wipe it clean with a cloth or paper towels and never wash it in hot detergent water. I have and I still do but it’s advised by many to just wipe it clean and hang it where it can’t get wet. How to Care for Cast Iron (the debate continues)

 To rid of rust stains, rub a rust eraser on the stain, and then re-season pan. Find rust eraser products it at hardware stores, bike shops, or wood-working shops.  To clean, some people use a stiff brush as you use on a wok, or a plastic scrubber under running water while the cast iron is still warm but cool enough to handle with ease. Kosher salt is also a good scrubbing agent for baked-on stains. The most important tip is to never use soap or detergent!  Before cooking, apply vegetable oil to the cooking surface, and preheat the pan on low heat, increasing the temperature slowly.  Never marinate in cast iron. Acidic mixtures will damage the seasoning. Re-season if food particles start to stick, rust appears, or you experience a metallic taste.

If you take very good care of it, you can fry eggs on this pan and get good non-sticking results. Treat this like you would a grille. Don’t thrown cold anything onto it for fear you’ll crack it. Let it cool and then clean it. To warm it, it’s better to start 216

with a low light and when it has absorbed a lot of that heat energy you can raise the fire.

100 Cornbread Pudding Casserole with Green Scallions and Cheese

Prep: 20 mins Cook: 27 mins Total: 47 mins

This recipe uses frozen corn to ensure you can make this cornbread pudding year-round, but feel free to use fresh corn when it’s in season or even canned whole kernels in a pinch (plain, not creamed). Substitute 1 2/3 cups fresh corn or drained, canned corn for the 10-ounce bag of frozen kernels called for in the recipe.

Ingredients

 1 tablespoon neutral oil (such as canola or grapeseed)  1/4 cup scallion whites (chopped with green parts saved for garnish)  1 (10-ounce) bag frozen corn  1 1/4 cup cornbread mix  1 teaspoon salt  3 eggs (lightly beaten)  6 tablespoons butter (melted)  1/3 cup milk  1 1/4 cups cheddar cheese (shredded)

Steps to Make It

1. Gather the ingredients. Preheat the oven to 400 F with a rack in center.

2. Generously grease the sides and bottom of a 1 1/2-quart casserole dish with butter or cooking spray.

3. Heat oil in a medium skillet over medium-high heat. Add scallion whites and corn. Cook until fragrant and corn is cooked through, 2 to 3 minutes. Remove from heat and set aside to cool for 5 minutes.

4. In a medium bowl, add the cornbread mix and salt; whisk until well blended.

5. Add the eggs, butter, and milk to the bowl with the cornmeal mixture. Using a fork, stir together until the wet and dry 218

ingredients are completely combined, with no visible traces of flour or cornmeal.

6. Stir in the corn, scallions, and half of the cheese.

7. Spoon into the prepared casserole dish and top with remaining cheese.

8. Bake until pudding is set and top is golden brown, 35 to 40 minutes.

9. Garnish with the green scallions.

101 How to Make Whole Wheat Bread

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Making whole wheat bread is easier than you might imagine. It’s also an important survival skill.

Few things in life are better than a hot loaf of freshly baked bread. The smell of whole wheat flour is almost intoxicating, filling your kitchen with a wholesome, nutty aroma. If you’ve never made yeast bread before, the process can seem overwhelming. All that shaping, proofing and rising; what if the loaf turns out too dense or falls flat in the oven?

Use our step-by-step instructions below to demystify the process and become an expert baker!

Whole Grain vs. Whole Wheat Bread

Whole wheat bread is simply a type of whole grain bread. Other types of whole grain bread include barley, oats or brown rice.

Whole grain bread is considered a healthier alternative to white bread as its ingredients are less processed. For example, whole wheat bread keeps all three parts (the bran, germ and endosperm) of the wheat kernel intact while white bread filters the bran and germ out. How to Make Whole Wheat Bread

Ingredients

Yield: 2 loaves (16 slices).

 1 package (1/4 ounce) active dry yeast  3 cups warm water (100° to 110°), divided  3/4 cup canola oil  1/4 cup sugar  1/4 cup molasses  1 tablespoon salt 220

 5 to 5-1/2 cups all-purpose flour  3 cups whole wheat flour

A quick note about the ingredients: Always check the expiration date on your yeast before making bread. Yeast is a living organism, and it won’t rise if it’s expired.

You can preserve yeast by mixing up a ¼ teaspoon of yeast with flour and water in a plastic or glass container and cover it. It can remain in room temperature or in the refrigerator. Many people will take some out when needed, add more flour and water, and a little bit of sugar and let the yeast grow, then mix it with more flour and other ingredients to make bread. Some have kept the same yeast batch growing this way, using and adding, for many years! So…. If Chinese factories and farms flood and there’s no dry yeast available at the grocer you can still have yeast at home or in your café and you can still make bread.

Mixed with Whole Wheat flour or even cracked wheat, yeast, in its process of metabolism and growth, develops Vitamin B-Complex! I will cover this more in my blog, but for this moment I will tell you; If you’re “dog tired” often, and achy, painful, brain fogged, part of your problem could be a lack of sufficient B-Vitamins, which are not provided in rice! This is a huge problem in South East Asia. Either buy a good quality natural multiple vitamin with B-vitamins and take it with food, or make your own (cheaper) by making bread.

Instructions

Step 1: Dissolve the yeast

The first step is to prime the yeast by dissolving it in 3/4 cup warm water. You’ll add the remaining ingredients to this mixture, so choose a bowl that’s large enough to hold 8 cups of flour. The temperature is pretty important here–if it’s not warm enough the 221 yeast won’t dissolve, but water that’s too hot will kill the yeast. Aim for somewhere between 100° F to 110° F for best results.

Pro Tip: Mixing the yeast with warm water kick-starts the fermentation process, essentially waking it up from its dormant state. If your yeast mixture doesn’t become bubbly and foamy, the yeast may be expired. Toss out the mixture and start over with a new package.

Step 2: Mix until smooth

I like using a stand mixer with a dough hook attachment for this step; it frees up your hands to gradually add the flour! But, you could also mix by hand using a wooden spoon if you prefer. Add the oil, sugar, molasses, salt and remaining water to the yeast mixture. In a separate bowl, combine the flours.

You can of course mix with your hands. It’s been done for at least 6,000 years by nearly everyone or everyone’s greatest, great grand ma-ma. It won’t take long for you to remember how to do this.

Add 3 cups of the flour to the wet ingredients, mixing by hand or with the stand mixer until the mixture is smooth and the flour is well incorporated. Continue adding flour until the batter comes together to form a firm dough. You may not need all of the flour.

Pro Tip: Look for visual cues to know when you’ve added enough flour. You don’t want to add too much, or the bread will turn out dry and tough. When the dough has enough flour, it will look firm and dry but slightly sticky to the touch. It will also start to pull away from the side of the bowl as you mix. It’s always better to add too little flour in this step and add more during the kneading step if it sticks to your hands.

Step 3: Knead the dough

Now that the ball has come together, it’s time to knead the dough. This is like massaging. Even your cat knows how to do this. Flour 222 your work surface and remove the dough from the bowl using a spatula. Using floured hands, shape the dough into a ball. Fold the top of the dough toward you and, using your palms, push it away from you in a rolling motion. Turn the dough a quarter turn and repeat the folding and pushing process. Continue kneading until the dough feels smooth and elastic. Sprinkle the counter, dough and your hands with flour as needed to keep the dough from sticking.

If you’ve never kneaded dough before, refer to these URLs. https://www.youtube.com/watch?v=ySOj0fFWo1U https://www.youtube.com/watch?v=bhpmmIrX5ns

Pro Tip: Under-kneaded dough can fall flat or become dense and tough. How do you know if you kneaded your dough enough? Press a finger into the dough about 1 inch. If the dough springs back, you’re done kneading!

Step 4: Cover and let rise

It’s time to let the dough rise. Spray a large, clean bowl with cooking spray and place the ball in the bowl. Turn it over once to oil all the sides (an easy way to keep the top from drying out). Cover the bowl with a damp kitchen towel and place the bowl in a warm place. Let the dough rise for about an hour, until it has doubled in size.

I recommend setting a timer while the dough rises. It’s easy to forget about your dough when you doing other things!

Pro Tip: The best temperatures for rising dough are between 80 to 85 degrees. If you’re in Singapore that’s a given…. 223

Step 5: Punch the dough down

You’ll know when the dough is done rising when it looks like it’s doubled in size. If you press your fingers 1/2-inch into the dough, a dent will remain. Now, it’s time to punch the dough down. This might sound like an aggressive boxing maneuver, but it’s the ideal way to deflate the dough and release the trapped air. Just push a fist into the center of the dough. Then, gather the dough towards the center to shape it into a ball.

Step 6: Shape the loaves and let them rise

You only have a few more steps before you can bake your bread! Now that you have a deflated dough ball, divide it in half using a bench scraper and shape each portion into a loaf. The goal here is to get the top of the dough smooth and taught. Nicely shaped loaves cook evenly and look attractive after they’ve baked.

Place the dough halves on a lightly floured surface. Gently roll the dough until it forms an oval. Place each half into a greased 9×5 loaf pan. Cover the pans with a damp kitchen towel and let the dough rise until it has doubled, about 30 minutes. Sometimes, the second rise doesn’t take that long, so check the dough early to see if it has doubled. If the dough rises too much, it will deflate when baking, causing a flat top with uneven texture inside the bread.

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102 Traditional Wheat Bread

Prep: 35 min. + rising Bake: 35 min.

Ingredients

 3-1/2 to 4 cups bread flour  2-1/2 cups whole wheat flour  2 tablespoons active dry yeast  1 tablespoon salt  1 cup water  1 cup milk  1/2 cup honey  3 tablespoons butter  1 egg  All-purpose flour Directions

1. In a large bowl, combine 2 cups bread flour, 1 cup whole wheat flour, yeast and salt. In a small saucepan, heat the water, milk, honey and butter to 120°-130°. Add to dry ingredients; beat just until moistened. Add eggs; beat until smooth. Stir into the remaining whole wheat flour and enough remaining bread flour to form a stiff dough. 2. Turn onto a surface lightly dusted with all-purpose flour; knead until smooth and elastic, about 8-10 minutes. Place in a greased bowl, turning once to grease top. Cover and let rise in a warm place until doubled, about 1 hour. 3. Punch dough down; let rest for 10 minutes. Turn onto a lightly floured surface; divide into thirds. Shape each into a loaf. Place in three greased 9x5-in. loaf pans. Cover and let rise until doubled, about 45 minutes. 4. Bake at 350° for 35-40 minutes or until golden brown. Cover loosely with foil if tops brown too quickly. Remove from pans to wire racks to cool. 225

103 Sesame Wheat Bread

Unlike many whole wheat breads that are dense and heavy, this makes a light tender loaf.

Prep: 15 min. + rising Bake: 35 min. + cooling

Ingredients

 2 packages (1/4 ounce each) active dry yeast  1 cup warm water (110° to 115°)  1 cup warm milk (110° to 115°)  1/2 cup honey  3 tablespoons shortening  1 tablespoon salt  1 egg  1/4 cup sesame seeds, toasted  2-1/2 cups whole wheat flour  3 to 3-1/2 cups all-purpose flour  2 tablespoons butter, melted  Additional sesame seeds, optional 226

Directions

1. In a large bowl, dissolve yeast in water. Add the milk, honey, shortening, salt, egg, sesame seeds, whole wheat flour and 1-1/2 cups all-purpose flour. Beat until smooth. Stir in enough remaining all-purpose flour to form a stiff dough. 2. Turn onto a floured surface and knead until smooth and elastic, about 6-8 minutes. Place in a greased bowl, turning once to grease top. Cover and let rise in a warm place until doubled, about 1 hour. 3. Punch dough down. Turn onto a lightly floured surface; divide in half. Shape into loaves. Place in two greased 9x5-in. loaf pans. Brush with butter; sprinkle with sesame seeds if desired. Cover and let rise until doubled, about 45 minutes. 4. Bake at 350° for 35-40 minutes or until golden brown. Remove from pans to wire racks to cool.

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104 Portuguese Corn Bread (Broa)

Prep: 3 hrs 30 mins Cook: 35 mins Total: 4 hrs 5 mins Servings: 20 servings

Broa is one of the most delicious kinds of Portuguese bread. The outside of the loaf is dark and crusty, a real exercise for the teeth to bite into. The inside, however, is chewy and moist, but not the least bit airy, the way some breads can be. The cornmeal, mixed with regular wheat flour, makes it dense. You feel like you are eating an entire meal in one slice!

Opinions about the best way to make Broa seem to be many and varied. Some recipes use a sponge method; some suggest corn flour over cornmeal. Some use milk and some just water. According to one source, the Azoreans make a version of this bread call Påo de Milho using white corn flour.

The traditional way to bake this bread was, of course, in a brick or stone oven that is filled with steam. This creates the tough outer crust and moist interior. The recipe below is adapted from one in Ana Patuleia Ortins' Portuguese Homestyle Cooking and can be baked in a regular home oven. If you are interested in trying to mimic the effect of a brick oven, you can either try to bake the bread on a pizza stone or use Jean Anderson's method, which she shares in her book, The Food of Portugal.

Ingredients

 1 tablespoon dry yeast  1/4 cup warm water (between 90 and 112 degrees F)  1/2 tablespoon all-purpose flour  1 pounds cornmeal (finely ground)  3 to 3 1/4 cups water (boiling and divided) 228

 Scant 1 tablespoon salt  1 pound all-purpose flour

Steps to Make It

1. Prepare the sponge: dissolve the yeast in the warm water and set aside for 10 minutes. Mix in the ½ tablespoon flour, cover, and set aside for 1 hour.

2. Place the corn flour in a large bowl. Dissolve the salt in 2 ½ cups of the boiling water. Pour the salted water over the corn flour and, stirring quickly, mix them thoroughly; make sure all flour is moistened. It should look like lumpy mashed potatoes. Set aside until it is cool enough to handle, about 15 or 20 minutes.

3. When the corn flour has cooled, gradually mix in the all- purpose flour, the yeast sponge, and an additional ¼ cup of the remaining water, which should be just tepid at this point. Mix until the dough comes together. If the dough seems a little dry, mix in more of the remaining water to make the dough more pliable. Use as little of the water as you can. Knead the dough in the bowl for about 10 minutes. It will feel sticky. Dust the dough with flour and cover it with a clean dishtowel. Set it aside in a warm, draft-free spot to rise until double, about 2 ½ hours.

4. Preheat the oven to 500 F.

5. When the dough has doubled, do not punch down. Divide it into 2 pieces carefully, without deflating the dough.

6. Swirl some water in another bowl, pour it out, and sprinkle some flour in the bowl to stick to the sides. Place one piece of the dough in the bowl and roll it around to shape it into a 229

rough ball. Invert the bowl over a round cake pan or metal pie plate. Repeat with the other piece.

7. Place the pans no the middle rack of the oven and bake for 35 to 45 minutes. The bottom should sound hollow when tapped and the outside of the loaf a golden brown color. Allow to cool for 20 minutes before cutting.

“Pasties” = Baked Sandwiches

We’re reaching the end of the book here and I want to add more so you’ll really feel satisfied that I delivered more than I promised. Stuffed Bread in her many forms is a great way to feed yourself or patrons of a small café. I’ve decided to get into this with a Stuffed Bread “Section” to finish this book.

My interest in this began with 1800’s English Pasties. A sandwich baked with meat and vegetables inside particularly known to the South of England near the tin and coal mines. Wives would make these and their husband would keep them wrapped in a towel, go into the mine, eat this, then throw away the end that was dirty with their finger prints and coal dust. The throw away went down a mine shaft for “the knockers” – the evil spirits who either were favored or not because these guys sacrificed some food to them daily. Old folk lore and wives tales. Anyway, you can search more 230 and find shops still making these in England, in Australia, and in the mid-west United States, and I hope soon in a few cafes in Singapore!

105 Coal Miners Pasties

Coal miners in the Midwest United States would take these for their lunch. They keep warm rather long wrapped in a towel. Some housewives would stuff one end with a savory filling, and the other with a sweet one. That way you could have your dessert with your dinner. For authentic texture be sure to roughly chop the potatoes.

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Ingredient Checklist

 4 cups all-purpose flour  2 teaspoons salt  1 ½ cups lard  10 tablespoons ice water  2 pounds top round steak, cut into 1/4 inch cubes  5 red potatoes, peeled and roughly chopped  3 turnips, peeled and cubed  1 ½ cups chopped onion  1 teaspoon freshly ground black pepper  1 tablespoon salt

Instructions Checklist

Step 1

Place the flour, 2 teaspoons of salt, and the lard in a bowl. Quickly rub the lard into the flour with your fingertips until it resembles small peas. Pour in the ice water, and form into a ball. Add more water if it feels too dry. Divide the dough into 6 balls, and wrap in plastic. Chill one hour.

Step 2

In a bowl, combine the meat, turnips, potatoes, onions, remaining 1 tablespoon salt, and pepper.

Step 3

Preheat the oven to 400 degrees F (205 degrees C).

Step 4

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Roll out one of the balls on a floured surface to about 1/4 inch thick. Using a cake pan, trace a 9 inch circle in the dough; cut out the circle. Place about 1 1/2 cups of the meat mixture into the middle of the circle. Fold the edges of the circle up to meet along the top of the meat filling, and crimp the dough along the top to seal. Repeat until all dough is used up. With a spatula, transfer the pasties to an ungreased sheet.

Step 5

Bake the pasties for 45 minutes, or until golden. Serve hot or at room temperature.

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106 Vegetable Cornish Pasties

A meatless version of a traditional favorite.

Recipe Summary prep: 30 mins cook: 1 hr total: 1 hr 30 mins Servings: 4 Yield: 4 servings

Ingredient Checklist

 1 recipe whole wheat pastry for a double crust 234

 ¼ cup butter  1 onion, thinly sliced  1 carrot, sliced thin  1 turnip, peeled and diced  1 large potato, peeled and diced  ¼ pound mushrooms, chopped  2 tablespoons water  1 teaspoon yeast extract spread  ¼ cup milk  1 egg  ¼ pound shredded Cheddar cheese  salt and pepper to taste  1 egg, beaten

Step 1

Preheat oven to 400 degrees F (200 degrees C).

Step 2

Divide pastry dough into four equal portions and roll each one out in a square shape. Set pastry aside to rest.

Step 3

Place a large skillet over medium heat. Add butter or margarine and allow to melt. Add onion and saute for 5 minutes, until translucent and beginning to brown. Add carrot, turnip, potato, mushrooms, and water. Lower heat and cover skillet. Allow mixture to cook for 10 minutes, stirring occasionally.

Step 4

In a small bowl, dissolve yeast extract in milk. Whisk in 1 egg. Stir this mixture into cooked vegetables. Continue to stir until 235 mixture thickens. Add cheese, and salt and pepper to taste. Set aside to cool.

Step 5

Place 1/4 of filling on one half of each pastry square. Fold pastry diagonally and seal edges. Brush tops of pastry with beaten egg.

Step 6

Place pasties on a baking sheet and bake in preheated oven for 30 minutes, until pastry is golden brown.

107 Pasties II

A traditional Upper Peninsula of Michigan treat! Complete with rutabaga! Rub pasties with a little milk for a golden color.

Recipe Summary prep: 1 hr cook: 1 hr total: 2 hrs

Servings: 6 Yield: 6 servings

Nutrition Info

Original recipe yields 6 servings

Ingredient Checklist

 3 ½ cups all-purpose flour, sifted  1 ½ teaspoons salt  1 cup shortening 236

 1 cup cold water  1 pound boneless round or chuck steak, cut into 1-inch cubes  2 potatoes, peeled and cubed  1 onion, chopped  ¼ rutabaga, cubed  1 carrots, diced (Optional)  salt and pepper to taste  6 tablespoons margarine

Instructions Checklist

Step 1 In a large bowl, combine flour and salt. Cut in shortening until mixture resembles coarse crumbs. Stir in water until mixture forms a ball. Shape into a ball. Wrap in plastic and refrigerate.

Step 2 Preheat oven to 350 degrees F (175 degrees C). Line a baking sheet with parchment paper.

Step 3 In a large bowl, combine meat, potatoes, onion, rutabaga and chopped carrots. Season with salt and pepper. Divide dough into six pieces, and shape into balls. On a lightly floured surface, roll each ball into a 6 inch round. Place approximately 1 cup filling on one half of each. Dot each with 1 tablespoon margarine. Draw the other half of the pastry over the filling. Crimp edges to seal in filling. Prick with a fork and place on prepared baking sheet.

Step 4 Bake in preheated oven for 1 hour.

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108 Great Grandma Johns' Pasties

This recipe originated in Cornwall England, and was adapted by my Great Grandmother Johns. It was originally made for the coal miners and wrapped in butcher paper. The hard pastry shell would keep the juicy contents fresh until the miners were ready to eat. My Grandma would serve with relishes and Coca Cola. If you want to make these more quickly, you can use refrigerated pie crusts instead of the pastry recipe.

Recipe Summary prep: 30 mins cook: 1 hr total: 1 hr 30 mins Servings: 4 Yield:4 servings

Ingredients Original recipe yields 4 servings

PASTRY:

 1½ cups all-purpose flour

 ¼ teaspoon salt

 ½ cup shortening

 ¼ cup cold water

FILLING:

 ¾ pound boneless beef sirloin, cubed

 1 medium onion, sliced

 2 medium potatoes, peeled and thinly sliced

 1 teaspoon dried parsley 238

 salt and ground black pepper to taste

 ¼ cup water, or as needed

Directions

Instructions Checklist

Step 1 In a medium bowl, stir together the flour and 1/4 teaspoon of salt. Cut in butter with a fork or pastry blender until the mixture resembles bread crumbs. Stir in cold water with a fork until the mixture is able to come together in a ball. Knead a couple of times then divide pastry into two pieces. Pastry may be refrigerated for later use at this time.

Step 2 Preheat the oven to 400 degrees F (200 degrees C). On a lightly floured surface, roll out each half of the pastry into a 10-inch circle.

Step 3 Place half of the potato slices in a line down the center of each circle, leaving at least 1 inch at each end uncovered. Arrange onion slices over the potatoes, and season with salt, pepper and some of the dried parsley. Place half of the beef cubes over each onion layer, then season again with salt, pepper and dried parsley. Fold the edges over the pastry over the filling, and tuck in the ends. 239

Step 4 Transfer the two pastries to a greased baking sheet, and cut a few slits in the top of each one for ventilation.

Step 5 Bake for 45 minutes in the preheated oven. Remove from the oven, and reduce heat to 350 degrees F (175 degrees C). Spoon 1 teaspoon of water into each slit on the tops of the pasties. Return to the oven, and bake for an additional 15 minutes, or until golden brown. Serve whole, or cut into halves.

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109 Cornish Finnish Michigan Pasties

Original recipe yields 8 servings

Ingredient Checklist

 4 ½ cups all-purpose flour  1 cup shortening  1 ¼ cups ice water  1 teaspoon salt  5 ½ cups thinly sliced potatoes 241

 2 carrots, shredded  1 onions  ½ cup diced rutabaga  1 ½ pounds lean ground beef  ½ pound lean ground pork  1 tablespoon salt  1 teaspoon ground black pepper  1 ½ teaspoons monosodium glutamate (MSG)  1 cube beef bouillon  ½ cup hot water

Step 1 Whisk together flour and salt in a large bowl. Cut shortening. Make a well in the center of the mixture, and quickly stir in ice cold water. Form dough into a ball. Set aside.

Step 2 Dissolve the bouillon cube in the hot water. Combine uncooked vegetables, uncooked meats, salt, pepper, monosodium glutamate, and bouillon.

Step 3 Roll out pastry dough into 6 x 8 inch rectangles. Place about 1 1/2 cups of filling in the center of each rectangle. Bring 6 inch sides together, and seal. Cut a slit in the top of each pasty. Place on dull, not black, baking pans.

Step 4 Bake at 425 degrees F (220 degrees C) for 45 minutes.

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110 Cornish Pastie II

Individual pasties--originally made to pack in lunch boxes.

Recipe Summary prep: 30 mins cook: 1 hr total: 1 hr 30 mins Servings: 6 Yield: 6 pasties

Ingredients

Original recipe yields 6 servings

Ingredient Checklist

 1 recipe pastry for a (10 inch) double crust pie  2 cups thinly sliced potatoes  ½ cup sliced onion  ½ pound boneless beef round steak, cut into thin strips  1 ½ teaspoons salt  1 pinch ground black pepper  2 tablespoons butter

Instructions Checklist

Step 1 Divide pastry in three equal parts. Roll 1/3 to make 8x15 inch rectangle. Trim edges and cut to make two 7-inch squares. Place on baking sheet. Repeat with other two thirds of pastry.

Step 2 Arrange layer of potatoes on half of each pastry square, top with layer of onion and then with beef. Sprinkle with salt and pepper and dot with butter.

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Step 3 Moisten pastry edges with cold water and fold over to make triangles; press edges together to make tight seal. A tight seal retains steam and makes juicy pastries.

Step 4 Bake at 375 degrees F (190 degrees C) for 1 hour or until meat is tender. Serve hot with chili sauce, ketchup, or pickle relish or serve cold for sandwiches.

Editor’s Note: We’re moving into non-dessert pies here. Some of what you have seen and will see are “casseroles” only because they’re not in a pie filling. I’m sure they can be in a pie filling or rolled or folded into a Pastie shell and baked. It up to you to experiment to find what you like best.

111 Anna's Pan Pasty

This dish was the signature dish Aunt Anna in Mass City, Michigan, USA.

Ingredients are as for those in most any Upper Peninsula Finnish- style casserole. A true pasty is a self-contained filled bread of filled flour shell. These are delicious and very popular without the pie crust or shell. Some eat them hot and some like them cold. The ingredients meld together for a wonderful flavor one dish stew, or, one-dish meal.

Serve with ketchup, along with a side of your favorite coleslaw.

Recipe Summary Prep: 15 mins cook:1 hr 35 mins total: 1 hr 50 mins Servings: 8

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Ingredients 8 Original recipe yields 8 servings

Ingredient Checklist

 1 pound lean ground beef  4 potatoes, diced  4 carrots, diced  1 onion, chopped  ½ small rutabaga, diced  ¼ cup water, or more as needed  1 teaspoon salt  ½ teaspoon freshly ground black pepper  4 teaspoons butter (Optional)

Step 1 Preheat oven to 350 degrees F (175 degrees C).

Step 2 Heat a large skillet over medium-high heat. Cook and stir beef in the hot skillet until browned and crumbly, 5 to 7 minutes; drain and discard grease.

Step 3 Mix ground beef, potatoes, carrots, onion, rutabaga, water, salt, and pepper together in a casserole dish; top with butter. Cover dish with an oven-safe cover or aluminum foil.

Step 4 Bake in the preheated oven for 30 minutes; stir and add more water if needed. Continue baking until vegetables are tender, about 1 more hour.

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112 Steak and Ale Pie

This is a favorite among hard working and hard playing men. Enjoy it with a pint of scrumpy (hard cider) or beer, or a Singapore “cold brew.”

Recipe Summary Servings: 4 Yield: 4 servings

Original recipe yields 4 servings

Ingredient Checklist

 ½ (17.5 ounce) package frozen puff pastry, thawed  1 tablespoon lard  ½ pound cubed beef  ¼ pound carrots, diced  ¼ pound turnips, diced  ½ pound peeled and cubed potatoes  ¼ pound onions, diced  1 cup water  1 cup bitter ale  1 tablespoon cornstarch  ¼ cup cold water  salt and pepper to taste

Step 1 Preheat oven to 375 degrees F (190 degrees C).

Step 2 Heat a large skillet over high heat. Add lard, then meat. Toss to coat meat, and saute just long enough to brown meat on all 246 sides. Remove from heat. Place meat in a 1 quart baking dish. Add carrots, turnip, potatoes, and onion. Mix well.

Step 3 Place 1 cup water and ale in a small saucepan. Bring to a simmer. Mix cornstarch with 1/4 cup cold water until smooth. Slowly pour cornstarch mixture into simmering ale mixture, whisking constantly. Continue to simmer until mixture has thickened. Add salt and pepper to taste. Pour mixture over meat and vegetables. Trim puff pastry to fit over top of filling.

Step 4 Bake in preheated oven for 45 to 50 minutes, until pastry is deep golden brown.

113 Lancashire Hot Pot

Very simple lamb and potato casserole made with layers of sliced potatoes, browned onion and leg of lamb, fresh thyme, stock and seasoning. Again: If you want this in a pie crust I’m sure it can be done with a bit of experimentation.

Recipe Summary prep: 20 mins cook: 2 hrs total: 2 hrs 20 mins Servings: 6 Yield: 6 servings Ingredients

Ingredient Checklist

 1 tablespoon vegetable oil  12 ounces chopped onion  1 ½ pounds cubed leg of lamb meat  2 ½ pounds potatoes, peeled and thinly sliced 247

 2 tablespoons chopped fresh thyme  1 ounce butter  2 cups chicken or lamb stock

Step 1 Heat oil in a large skillet over medium high heat. Saute onion until soft and deep golden in color. Remove from skillet and set aside. Add lamb to skillet and fry (in batches if necessary) until rich chestnut brown in color, 12 to 15 minutes. Drain fat and reserve.

Step 2 Preheat oven to 375 degrees F (190 degrees C).

Step 3 Spread 1/2 of the potatoes in the bottom of a 9x13 inch baking dish. Season with salt and pepper to taste. Place browned lamb and onions on top, then sprinkle with thyme and season to taste. Cover with remaining potatoes, season to taste and dot with butter. Pour stock over all.

Step 4 Bake in the preheated oven for 1 1/2 to 2 hours. Note: If casserole is drying out while cooking, add more stock as needed. If casserole is browning too quickly, cover with aluminum foil.

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114 Fluffy Haddock and Potato Pie

This filling recipe is best enjoyed on a cold day. Great served with peas or broccoli and some crusty bread. This dish can also be prepared with cod fillets, and is delicious prepared with a mixture of both cod and haddock. If available, use Maris Piper or King Edward potatoes.

Recipe Summary prep: 20 mins cook: 40 mins total: 1 hr Servings: 6 Yield: 6 servings

Ingredients 6

Ingredient Checklist  3 ½ pounds potatoes, peeled and cut into 1/2-inch dice  1 ½ pounds haddock fillets  1 ¼ cups milk  1 bunch green onions, minced  1 cup creme fraiche  salt and pepper to taste  3 ounces Emmentaler cheese, finely shredded

Step 1 Preheat oven to 425 degrees F (220 degrees C).

Step 2 Bring potatoes to a boil in a large pot of salted water. Cook until tender enough to insert a fork, but still firm, about 15 minutes. Drain and move to a large bowl.

Step 3 Meanwhile, place the haddock in a large saucepan over medium heat. Pour the milk over the fish and then sprinkle with 249 the green onions. Cover and bring to a boil. Reduce heat to low and simmer until the fish flakes easily with a fork.

Step 4 Transfer haddock to a plate. Remove the bones and skin and discard. Pour the milk mixture over the diced potatoes; beat until smooth. Blend in the crème fraiche. Season with salt and pepper. Gently fold the haddock into the mixture along with half of the shredded Emmentaler cheese. Spoon the mixture into a large, shallow baking dish. Sprinkle the remaining Emmentaler cheese over the top

Step 5 Bake in preheated oven until the surface has turned golden brown, about 15 minutes. Serve immediately.

115 Mum's Cottage Pie

Ground beef cottage pie with sherry and a fluffy mashed potato and cheese topping. I like to serve it with honey carrots and buttered sweet corn on the side. Can be made ahead or frozen ready for another time.

Recipe Summary prep: 10 mins cook: 1 hr 10 mins total: 1 hr 20 mins Servings: 2 Yield: 1 cottage pie

Ingredient Checklist

 2 large potatoes, peeled and diced  2 tablespoons milk  1 tablespoon butter  salt and ground black pepper to taste  1 tablespoon vegetable oil, or as needed 250

 1 large onion, diced  ½ pound lean ground beef  ⅓ cup dry sherry  1 dash Worcestershire sauce  1 ½ teaspoons all-purpose flour  ½ cup grated Parmesan cheese  ⅓ cup grated Parmesan cheese

Step 1 Place potatoes into a large pot and cover with salted water; bring to a boil. Reduce heat to medium-low and simmer until tender, about 20 minutes. Drain and mash with milk and butter. Season with salt and pepper.

Step 2 Preheat the oven to 350 degrees F (175 degrees C).

Step 3 Heat oil in a large skillet over medium heat. Add onion; saute until translucent. Add ground beef; cook, breaking up lumps with a wooden spoon, until browned, 5 to 7 minutes. Add sherry; bring to a boil. Reduce heat to low.

Step 4 Season the beef mixture with salt and pepper, and stir in Worcestershire sauce. Sprinkle in flour and mix well until mixture is thick and clings together, 1 to 2 minutes more.

Step 5 Pour beef mixture into the bottom of a casserole dish. Spread mashed potatoes evenly across the top. Season with salt and pepper. Scatter 1/2 cup plus 1/3 cup Parmesan cheese on top. Press a fork into the edges of the casserole to make a pattern.

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Step 6 Bake, uncovered, in the preheated oven until piping hot and cheese is melted down, about 30 minutes.

116 English Cottage Pie

A version of a classic English cottage pie - the comforting dish that we all love!

Recipe Summary prep: 20 mins cook: 1 hr total: 1 hr 20 mins Servings: 8 Yield: 8 servings

Ingredient Checklist

 2 tablespoons olive oil  2 medium onions, chopped  2 cloves garlic, crushed  1 pound lean ground beef  1 cup beef stock  1 cup frozen peas  2 carrots, diced  4 tablespoons tomato paste  2 tablespoons chopped fresh parsley  salt and pepper to taste

Topping:

 4 large potatoes, peeled and diced  ¼ cup butter  1 cup shredded Cheddar cheese

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Step 1 Heat oil in a pan over medium heat. Add onions, garlic, and beef. Cook and stir until beef is browned and crumbly, 5 to 7 minutes. Add stock, peas, carrots, tomato paste, parsley, salt, and pepper. Reduce heat and cover. Simmer until carrots are tender, about 20 minutes.

Step 2 While beef mixture is cooking, place potatoes into a large pot and cover with salted water. Bring to a boil. Reduce heat to medium-low and simmer until tender, about 20 minutes. Drain. Add Cheddar cheese and butter to the pot and mash together with the potatoes.

Step 3 Preheat the oven to 400 degrees F (200 degrees C).

Step 4 Spoon beef mixture into a baking dish. Top with potato- cheese mash.

Step 5 Bake in the preheated oven until golden brown on top, about 30 minutes.

Cook's Note: This cottage pie freezes well; assemble the pie and freeze before baking. Once you're ready to bake, simply place it in the oven straight from the freezer.

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117 Burgundy Chicken Pie

A really wonderful British dish - delicious, easy, and different.

Recipe Summary prep: 40 mins cook: 45 mins total: 1 hr 25 mins Servings: 8 Yield: 8 servings

Ingredient Checklist

 2 onions, chopped  2 teaspoons vegetable oil  4 boneless skinless chicken breasts, cut into cubes  6 ounces button mushrooms, chopped  1 teaspoon dried thyme  2 tablespoons all-purpose flour  1 ¼ cups white or red Burgundy wine  1 cube chicken bouillon  ¾ cup water  salt and pepper to taste  1 (17.25 ounce) package frozen puff pastry sheets, thawed  1 egg, beaten

Step 1 In a large skillet, saute onions in oil over medium heat until softened. Add the chicken, and cook until browned on all sides. Add the mushrooms, and cook until soft . Stir in the thyme and flour, and then add the wine. Dissolve the chicken bouillon in water, and stir into the chicken and vegetables. Simmer uncovered for 15 minutes, then season to taste. Transfer mixture into a deep pie dish, or a 2 quart baking dish, and set aside. Keep any excess sauce separately for gravy.

Step 2 Preheat the oven to 425 degrees F (220 degrees C).

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Step 3 Roll out the puff pastry. Cut a 1/2 inch (1 cm) strip. Brush the rim of the pie plate with water, arrange the pastry strip around the top edge of the pie dish, and press the pastry in position. Brush the pastry edge with water. Roll out remaining pastry, and use to cover the filling. Seal the edges well; trim and crimp the edge. Brush pastry with beaten egg, and make a small hole in the center of the top. Use the pastry trimmings to make leaves; arrange on top of the pie. Brush pastry leaves with egg.

Step 4 Bake in preheated oven for 45 minutes, or until crisp and golden.

118 Meat and Cheese Stuffed French Bread

Prep: 5 mins Cook: 20 mins Total: 25 mins Servings: 4 to 6 servings

Meaty, cheesy, and super savory, this stuffed French bread is your fast track to home-cooked comfort. Ground beef is seasoned and cooked down with celery, then loaded into crusty French bread with cheddar cheese and fresh parsley. Soft inside and crispy outside, this 30-minute meal is essentially a warm sandwich, and so much more.

Ingredients

1 loaf bread (French, Italian or any crusty loaf) 1 pound ground beef 1 tablespoon oil 2 tablespoons onion (minced) 1/2 cup celery (chopped) 255

1 can cream of mushroom soup 2 tablespoons milk 2 teaspoons Worcestershire sauce Salt (to taste) Black pepper (to taste) 1 1/2 cups cheddar cheese (shredded) Garnish: parsley

Steps to Make It

1. Gather the ingredients.

2. Preheat oven to 350 F. Slice the French bread in half down the length of it. If your bread is very doughy and dense, you can scoop out some of the soft bread in the center and then add it back into the cooked meat before putting it into the bread later.

3. Set the two halves of French bread onto a large baking sheet. Set aside.

4. Heat oil in a large skillet over medium-high heat. Add onion and cook for about 2 minutes. Add beef and brown. Drain the liquid carefully so the mixture is dry.

5. Add the celery to the beef in the skillet. Cook until celery is tender.

6. Add the condensed soup, milk and Worcestershire sauce. Season with salt and pepper. Stir and cook mixture is heated through, thoroughly combined, and thickened slightly. If you scooped out some of the bread earlier, turn off the heat and add it to the skillet now.

7. Now carefully spoon the mixture into the center of one half of the French bread. Spread out evenly. Top the mixture with the 256

shredded cheese and sprinkle with fresh parsley. Top with the other half of bread.

8. Bake for 10 to 15 minutes or until cheese is melted. Let stand for 5 minutes, slice and serve.

119 Slavic Stuffed Flat Bread

Eastern Europeans love to hide foods inside other foods, consider Polish pierogi, for example, so stuffing bread isn't much of a leap. There are many Slavic variations, names, and fillings depending on the country of origin.

This recipe, which some Russians, Ukrainians and Carpatho Rusyns call adzimka or hadzimka, or even zelnik in Macedonian, is virtually identical to Slovak / Ukrainian pagach.

Some cooks use a potato-and-yellow cheese filling, adding turmeric to intensify the yellow color of the filling, while others opt for sauerkraut, cabbage, spinach or vegetables. Take a look at Serbian / Croatian burek, which is made with filo dough instead of a yeast dough as this recipe does. It's just another example of a Slavic stuffed flatbread. And Georgian cheese pies, like megruli khachapuri, are not to be overlooked.

We provide recipes for two different fillings so you can change things according to your whim. This would make a good dish for vegetarians and for those who are allowed to eat dairy during fasting times.

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Ingredients

Dough:  1 package/1/4 ounce yeast (active dry)  1 3/4 cups warm water (110 F)  1 tablespoon canola (neutral oil like vegetable or canola)  2 teaspoons sugar  6 cups flour (all-purpose)  2 teaspoons salt

Egg Wash:  1 large egg yolk (beaten)  1 tablespoon water  Potato-Cheese Filling:  6 medium potatoes (peeled and cubed)  3/4 cup cheese (yellow of choice [Gouda, Cheddar, etc.], grated)  1/2 teaspoon turmeric  1 teaspoon salt  1/2 teaspoon black pepper (ground) Sauerkraut Filling:  1 large onion (chopped)  3 tablespoons butter  2 cups sauerkraut (rinsed and drained)  1 large apple (chopped)  1 tablespoon brown sugar  Salt and pepper (to taste)

Garnish: caramelized onions or melted butter and coarse salt

Steps to Make It To make the dough: In a large mixing bowl or stand mixer, dissolve the yeast in the warm water. Let stand until creamy and starting to bubble, about 10 minutes.

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Add the oil, sugar, 3 cups of the flour and the salt to the yeast mixture. Stir well to combine. Add the remaining flour, 1/2 cup at a time, stirring well after each addition. When the dough has pulled together, knead by hand or by machine using the dough hook for about 8 minutes or until smooth and elastic.

Let the dough rise in the mixing bowl so long as there is enough room for it to double in volume. Otherwise, grease a large bowl, place the dough in the bowl and turn to coat with the oil. Cover with a damp cloth and let rise in a warm place until doubled in size, about 1 hour. While the dough is rising, make the filling of choice.

To make the Potato-Cheese Filling: Place the potatoes in a saucepan, cover with water, bring to a boil and cook until potatoes are tender, about 15 minutes. Place the drained potatoes in a bowl and mash while still warm. Combine with the cheese, turmeric, and salt and pepper well mixed. Cool before using.

To make the Sauerkraut Filling: In a large skillet, fry the onion in the butter and, when it begins to change color, add the sauerkraut and apple. Cook over low heat for about 20 minutes. Add the brown sugar, salt, and pepper, and continue cooking until the sauerkraut is golden. Cool before using.

To assemble the bread: Heat oven to 400 F. Grease a 14-inch pizza pan or baking sheet. Punch down the dough and turn it out onto a lightly floured surface. Knead a few times and then shape it into a round. Cover and let rest for 10 minutes.

On a lightly floured surface, roll the dough into a circle slightly than the 14-inch pan and place it on the pan. Spoon the filling of choice into the center of the dough leaving a 2-inch margin around the edges.

Make the egg wash by combining the egg yolk with the 1 tablespoons water until well blended. Brush the egg wash around 259 the margin of dough that has no filling. Begin folding the dough toward the center, pinwheel fashion, pressing to seal after each fold, covering the entire filling. Brush the entire bread top with the remaining egg wash.

Bake for 15 minutes at 400 F. then lower the temperature to 350 F. and bake for an additional 20 to 25 minutes or until golden brown on the top and bottom. Remove the bread from the pan and let cool on a wire rack for 15 minutes before slicing and serving.

Experiment with the Recipe 118 adding meat and cheese to this bread. I think it will work for you.

120 Gourmet Lasagna-Stuffed Garlic Bread

Prep: 15 mins Cook: 10 mins Total: 25 mins Servings: 4 servings

Lasagna meets calzone meets stromboli in this Italian-American mash-up. Layers of mozzarella, lasagna noodles, marinara sauce, and ricotta come together to form the center of a French bread loaf.

Go gourmet by making your own bread dough, buying fresh lasagna noodles, and using fresh buffalo mozzarella. Choosing fresh ingredients and baking bread from scratch creates a restaurant- quality dish. But if you don't have time to make homemade bread, the recipe variation uses store-bought French bread mix instead. Then, add garlic, butter, and herbs for a crispy golden-brown outside and an oozing middle. Serve this bread as an appetizer at 260 your next holiday party or make it a main dish on a weekend when your family's craving a comfort-food fix.

Ingredients

 2 cups warm water  1 tablespoon active dry yeast  2 teaspoons sugar  5 to 6 cups flour  2 teaspoons sea salt  2 teaspoon olive oil  3 uncooked fresh lasagna noodles (from an Italian deli)  12 to 16 ounces buffalo mozzarella cheese (found at a specialty grocer)  1 jar gourmet marinara sauce  1 container of ricotta cheese  1/2 cup fresh basil, chopped  1/4 cup fresh oregano, chopped  2-3 garlic cloves, minced  1/2 stick butter

Steps to Make It

1. In a small bowl, combine the water, yeast, and sugar. Let it sit for about 5 minutes until it starts to foam. 2. Sift together 2 cups of flour and the salt; add them to a mixer's bowl. Using a dough hook, stir in the yeast mixture and continue adding 1/2 cup of flour at a time until the dough is smooth but not sticky. (Alternately, you can knead by hand.) 3. Divide the dough into two balls. Place one in an oiled bowl in a warm spot in your kitchen and allow it to rise until doubled. Freeze the other ball for later use. 4. Preheat the oven to 400 F. 5. Bring a large pot of water to boil on the stove. Add the fresh lasagna noodles and simmer for 3 minutes. 261

6. Remove the pot from the stove and strain the noodles into a colander. Toss them gently with 1 tablespoon oil and allow them to cool. 7. Roll out the risen dough ball on a floured surface into a rectangular form. Place it onto an olive oiled baking sheet or a sheet prepped with a silicone baking mat. 8. Arrange the lasagna noodles, sauce, ricotta cheese, mozzarella slices, and basil in layers lengthwise down the center of the dough. Repeat the layering one time, and then end with an additional layer of just mozzarella and basil. 9. Fold the bread dough over the filling, tucking it in and pinching it closed on both ends, and place it seam side down on the baking pan.

10. With an oiled, sharp knife, place several shallow slashes diagonally down the top of the loaf. Move swiftly and let the knife do the work. This will allow the bread to expand while it bakes, assuring the contents stays inside.

11. Melt the butter in a glass dish in the microwave. Combine it with the minced garlic and oregano.

12. Brush the garlic butter mixture on top of dough.

13. Bake in the oven for 17 to 20 minutes, until golden brown. Cool slightly and serve.

Note

For the quick version, buy one can of French bread mix, use cooked, dry lasagna noodles, dried herbs, and regular mozzarella cheese. Then follow the directions above (minus the dough making), and bake the bread in a 400 F oven for 10 to 15 minutes. Cool and serve.

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121 Stuffed Shells With Garlic Bread

Prep: 30 mins Cook: 45 mins Total: 75 mins Servings: 6 servings

These large stuffed pasta shells are filled with a combination of ricotta and Parmesan cheese. The shells are baked with a flavorful homemade tomato sauce and a mozzarella cheese topping. The garlic bread is the perfect finishing touch, making this a complete meal.

For a bigger meal, add a tossed green salad or Greek salad.

Ingredients

 2 dozen large pasta shells  24 ounces part-skim ricotta cheese  1/4 cup fine dry bread crumbs (Italian seasoned)  1/2 cup grated Parmesan cheese (divided)  1/4 teaspoon salt  2 tablespoons fresh parsley (chopped)  1 egg (slightly beaten)  1 medium onion (halved and sliced)  2 cloves garlic (crushed)  1 can (15 ounces) diced tomatoes (undrained)  3 cans (8 ounces each) tomato sauce  1/2 teaspoon dried oregano leaves  1/2 teaspoon dried basil leaves  1 1/2 to 2 cups shredded Mozzarella cheese  Garlic Bread  1 loaf crusty bread (such as ciabatta or Italian bread)  6 tablespoons butter (softened)  3 cloves garlic (finely chopped and then mashed to a paste- like consistency)  1/2 teaspoon garlic powder  1 tablespoon fresh parsley (chopped) 263

Steps to Make It

Cook the pasta shells in boiling salted water, following package directions. Drain in a colander and rinse with cool water. Set aside.

In a medium bowl, combine ricotta cheese, bread crumbs, 1/4 cup of the Parmesan cheese, 1/4 teaspoon salt, 2 tablespoons of fresh parsley, and egg; mix until well blended.

Heat the oven to 375 F.

In a large skillet, heat oil over medium heat; add onion and saute until tender and golden in color. Add the 2 cloves of crushed garlic, tomatoes, tomato sauce, oregano, and basil; mix well and bring to a boil. Reserve 1 cup of sauce. Pour remaining sauce into a 9 x 13 x 2- inch baking dish.

Carefully spoon cheese mixture into shells; arrange shells, opening side up, in tomato sauce in the pan. Pour reserved sauce over shells.

Cover the pan tightly with foil and bake in the preheated oven for 30 minutes. Sprinkle with mozzarella cheese and remaining 1/4 cup parmesan cheese.

Return stuffed shells to oven along with the garlic bread (see below); bake, uncovered, for 10 to 15 minutes longer.

For the Garlic Bread

Cut the bread in half lengthwise.

In a bowl, combine the softened butter with the 3 cloves of mashed garlic, garlic powder, and 1 tablespoon of chopped parsley.

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Spread the butter mixture over the cut sides of the bread and place it in a baking pan (a pan that will fit in the oven alongside the pasta pan).

Put the pan in the oven along with the shells for the last 10 to 15 minutes of baking time. If desired, broil the bread for a minute or two after you take the stuffed shells out of the oven.

122 Stuffed French Bread (This is a different recipe compared to #118.) This Stuffed French Bread is the ultimate dinner your family will love. It’s absolutely delicious and ready in only 30 minutes! Stuffed French bread is full of a cheesy and flavorful ground beef mixture stuffed inside French Bread.

It was difficult to take a good picture of this Stuffed French Bread, but I HAD to share the recipe. It was so delicious! A cheesy and flavorful ground beef mixture stuffed inside French Bread.

Another reason I love this comforting stuffed bread so much is because it’s one of those easy 30-minute meals. Perfect for those tired, stressful, I-don’t-feel-like-cooking nights.

The meat mixture requires a skillet prep of around 15 minutes, then you put it in the oven for another 15. After that you’re on your way to a crispy on the outside, yet soft on the inside, delicious French bread sandwich!

Stuffed French bread is full of a cheesy and flavorful ground beef mixture stuffed inside French Bread loaf.

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Stuffed French Bread French bread stuffed with a cheesy and flavorful hamburger mixture. Slice into pieces and serve like sandwiches. Servings 6

Ingredients

 1 loaf French bread  1 pound lean ground beef  2 Tablespoons finely chopped onion  1/2 cup chopped celery  1 teaspoon minced garlic  1 can (10 ounce) cream of mushroom soup, OR sustitute Cream of celery or cream of chicken soup. or cream of onion or cheddar cheese soup. Diced Tomatos with basel works well too. Many friends have tried all of these ideas with great results.  2 Tablespoons milk  2 teaspoons Worcestershire sauce  salt and pepper to taste  1 1/2 cups shredded cheddar cheese  1/2 Tablespoon chopped parsley optional

Instructions

Preheat oven to 350° F. Slice the French bread in half, lengthwise, so you have two equal pieces. Scoop out the bread in the center of each piece. Place bread in a large bowl and tear into small chunks. Set the two halves of French bread onto a large baking sheet. Set aside.

Brown the ground beef and onion in a large skillet, over medium-high heat. Drain any grease. Add the celery and garlic to skillet. Cook a few minutes until celery is tender. Next, add soup, milk and Worcestershire sauce. Season with salt and pepper. Stir and cook mixture until heated; another 5 minutes or so. 266

Add the beef mixture to the bread in the large bowl. Stir to combine. Pour mixture into the center of one half of the French bread. Spread out evenly. Top the mixture with the shredded cheese. Top with the other half of bread.

Bake for 10 to 15 minutes, or until cheese is melted. Remove from oven and let stand 5 minutes before slicing and serving.

123 Meat Buns

Total Time Prep: 25 min. + rising Bake: 20 min. Makes 1 dozen

Ingredients

DOUGH:  1-1/2 teaspoons active dry yeast  1/2 cup plus 1 tablespoon warm water (110° to 115°)  3 tablespoons sugar  1 large egg  1/2 teaspoon salt  2 to 2-1/4 cups bread flour FILLING:  1 pound ground beef  1-1/2 cups chopped cabbage  1/2 cup chopped onion 267

 Salt and pepper to taste  1/2 cup shredded cheddar cheese  2 tablespoons butter, melted

Directions

1. In a large bowl, dissolve yeast in water. Add sugar, egg, salt and 1 cup flour; beat on low for 3 minutes. Add enough remaining flour to form a soft dough.

2. Turn onto a floured surface; knead until smooth and elastic, about 6-8 minutes. Place in a greased bowl; turn once to grease top. Cover and let rise in a warm place until doubled, about 1 hour.

3. Meanwhile, in a large skillet, cook beef over medium heat until no longer pink; drain. Add cabbage, onion, salt and pepper. Cover and cook over medium heat for 15 minutes or until vegetables are tender. Stir in cheese. Remove from the heat; set aside to cool.

4. Punch dough down and divide into 12 pieces. Gently roll out each piece into a 5-in. circle. Top each with about 1/4 cup filling. Fold dough over filling to meet in the center; pinch edges to seal.

5. Place seam side down on a greased baking sheet. Cover and let rise in a warm place until doubled, about 30 minutes. Brush with butter. Bake at 350° for 20 minutes or until golden brown. Serve warm.

6. Note: The dough may be prepared in a bread machine. Place dough ingredients (using water that is 70°-80° and only 2 cups of bread flour) in bread pan in order suggested by manufacturer. Select dough setting (check dough after 5 268

minutes of mixing; add 1 to 2 tablespoons of water or flour if needed). When cycle is completed, turn dough onto a floured surface and punch down. Prepare buns as directed.

124 is next….

Of course you know there are thousands of recipes out there for free. But, they are intended to be a bonus after you plow through their advertising and people “discussing” their cooking, families and so on and on. I’m assuming you want good recipes, without all the extraneous jabber, and get to it. That’s what I did here.

Some recipes are from several books, some are taken from various online sources. My job (in my opinion) was to reduce out the “fluff” and give you a decently organized cook book that provides interesting, useful recipes that can reduce your expenses and provide good nutrition. Future books are planned for helping with digestive issues, weight reduction, hypoglycemia and diabetes, home remedies, natural antibiotics and so on. I know a lot and know where to find more information.

The Advantage you gain:

I have a degree in physiology and a doctorate in the natural healing art and science called Chiropractic. I have years of experience as a natural healing doctor and nutritionist. I can combine all of that to 269 provide to you a lot of useful information in condensed form. I do it in inexpensive books or booklets. I’m not trying to sell a course for 10-trillion dollars. One book at a time for close to US$5.99 or Singapore dollars close to S$7.99 seems like a reasonable and honest price to my mind. I hope you agree.

If you are wishing to open your own café I think many of these recipes will help you, especially starting around page 200 and further.

In the U.S. there are sandwich and pizza shops and they do very well selling French of Italian stuffed bread, heated in an oven, and pizza, drinks, desserts, pasta and meat balls. Think about it. You use the same vegetables, cheese and meat either on a pizza, with pasta, or on or in bread. It’s very efficient and with little labor you can earn a very good income. You can experiment with simple meals of vegetables, meat, salad, soups and sandwiches, casseroles or seasoned potatoes with scrambled eggs on toasted Italian bread. Corn bread with honey or maple syrup for a dessert.

There are many profitable possibilities.

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124 Gluten-Free Biscuits

Basic gluten-free biscuits are fantastic with brunch, dinner or even a bowl of soup for an easy lunch. This recipe is perfect for tweaking—stir in your favorite ingredients like shredded cheddar and garlic powder, Swiss and chives, or Parmesan and Italian seasoning.

Total Time Prep/Total Time: 25 min. Makes 9 biscuits

Ingredients

 2-1/4 cups gluten-free all-purpose baking flour  2-1/2 teaspoons baking powder  2 teaspoons sugar  1/2 teaspoon baking soda  1/2 teaspoon salt  1/2 cup cold butter, cubed  1 cup buttermilk

Directions

Preheat oven to 425°. In a large bowl, whisk the first 6 ingredients. Cut in butter until mixture resembles coarse crumbs. Add buttermilk; stir just until moistened. Turn onto a lightly floured surface; knead gently 8-10 times.

Pat or roll dough to 3/4-in. thickness; cut with a floured 2-1/2- in. biscuit cutter. Place 2 in. apart on a greased baking sheet. Bake 10-12 minutes or until golden brown. Serve warm.

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Gluten-Free Biscuits Tips What flour is gluten free?

Flours that are gluten free include almond, amaranth, bean, buckwheat, coconut, corn, millet, rice, oat, quinoa, sorghum and teff. You can also buy gluten-free baking flour mixes. Or make your own gluten-free flour mix! The flour will come in handy in these gluten-free bread recipes. Are there gluten-free refrigerated biscuits?

You may be able to find gluten-free refrigerated biscuits at a store near you. Look for brands like Annie’s and Immaculate Baking Company. Pair them with one of these gluten-free recipes with

How do you make buttermilk? To make a cup of buttermilk, place 1 tablespoon of white vinegar or lemon juice in a measuring cup and add enough milk to measure 1 cup. Stir; let stand for 5 minutes. You can also use 1 cup of plain yogurt or 1-3/4 teaspoons cream of tartar plus 1 cup milk.

For a final finish to this book I have to show you this last recipe, and then I want to discuss a little trick about how to reduce your energy expenses

125 Healthy Avocado Pineapple Muffins (next page)

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125 Healthy Avocado Pineapple Muffins

These healthy muffins would be a real treat to enjoy any time. They’re delicious served warm from the oven They freeze well. The avocado adds an extra-special touch. Start a bakery. Sell frozen muffens. You could do worse with your life!

Prep: 20 min. Bake: 20 min. 273

Yield 1 dozen

Ingredients

 2/3 cup cubed ripe avocado  3 large eggs, room temperature  1/4 cup honey  2 tablespoons canola oil  1 can (8 ounces) unsweetened crushed pineapple, undrained  2 cups all-purpose flour  1/2 teaspoon salt  1/2 teaspoon baking powder  1/2 teaspoon baking soda  1/2 teaspoon ground cinnamon  3/4 cup toasted chopped pecans, divided Directions

 Preheat oven to 375º. In a large bowl, beat avocado until only small lumps remain. Add eggs, honey and oil; beat until blended. Stir in pineapple. In another bowl, whisk flour, salt, baking powder, baking soda and cinnamon. Add to avocado mixture; stir just until moistened. Fold in 1/2 cup pecans.  Fill 12 greased or foil-lined muffin muffin cups; sprinkle tops with remaining 1/4 cup pecans. Bake until a toothpick inserted in center comes out clean, 20-25 minutes. Cool 5 minutes before removing from pan to a wire rack. Serve warm.

Diabetic Exchanges: 2 fat, 1.500 starch.

I had promised “over 100” and you ended up with 128 recipes. Now you can say, “He gave me 128%. Much more value than I expected. I’ll do business with him again and tell a few friends too. (I hope you feel that way.)

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My plans are to slowly teach you how to live healthier and longer, reduce your future health-care expenses, and cooking and eating expenses, and provide other information to help you along the path of your life.

I’m not trying to get rich doing this. I’m too old to care about getting rich. I want to be helpful and build a community of friends, including YOU.

I wanted to tell you a little trick I’m doing to reduce cooking energy expenses.

I read so much on the Internet I don’t know where I saw an advertisement for something like a fire ring (as you use under a wok) but this one is made without openings and it is intended to drive heat back under the pot instead of allowing it to escape. The ad claimed to reduce energy waste by over 30%.

I thought about that a minute and decided to try making a collar around the gas burner using common aluminum foil.

I’m using this 1-burner camper’s gas stove for the demonstration so we can turn it around to see better.

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My only caution is that if you place a big flat frying pan on the aluminum foil collar, you can make a seal so tight that the heat is too much and the aluminum foil beings to burn. You’ll smell it. So, it’s best to get this started and be near the stove to see how it’s doing. When you’re sure it’ll be alright you can do other things, but ideally, never leave the kitchen while you’re cooking. This collar is not beautiful. It costs nothing. I experimented with it folded in Thirds and got a tall collar but didn’t like it well. I folded 276 it more and got down to about 1 inch across and that seems to work better. Now I get the fire started, place the pot and crush/push the collar around it more to get a better seal. It appears to be reflecting more heat under the pot and that will result in less gas used, and money saved. I’ve been doing this for 2 weeks and so far, it’s very good. Making a new collar costs almost nothing.

To make yours roll off at least 2 feet to 2’6” or 60 to 76 centimeters of aluminum foil, cut it off at that length. The extra length allows you to get around bigger woks, bigger frying pans, and to squeeze the foil down around the “lifters” that hold the pot above the flame.

I mold the foil ribbon around the pot, wrap the foil collar around and push foil down around each of the “lifters.” Next I lift the pot off the stove, I start the fire, bring it down to a very low light, and return the pot to its place over the flame. (I’m sure this will work for an electric stove too. I don’t use electric stoves.)

If needed I can press the ribbon more with my bare finger tips, or a wash cloth I use as a pot holder. I can get the pot and oil hotter and then lift it, reduce the light and return the pot.

I know everything you’re looking at is a bit primitive, but it’s intended to teach someone struggling with an insufficient pay cheque. Most Filipino housing is all painted and tiled walls like you see here. This place is about 76-years old! It’s the best apartment in the compound! No one had even heard of “plastic laminate counter tops” back then. That’s something to consider if you want to live in The Philippines. It’s cheap but it’s a throw back to 50- years ago.

I’m cooking rice at this moment with the smallest light you ever saw. It’s doing the job, and has done so for a week or longer. I’m getting a big reduction in gas usage. The heat is not going out around the pot and up to the ceiling. Much more of it is going into 277 the bottom of the cooking pot and I’m getting much more use out of a can of gas.

Where I live there is no gas piped in from under the streets. People drag home a heavy tank or now they buy the small camper’s stoves and bring home little cans of gas. Or….they cook over wood and whatever fell out of the palm and bamboo trees.

The cost for gas either with cans or the big tank works out to about the same price. But, by using the aluminum foil I think we will reduce our energy expenses by at least 30%. Try it and see for yourself. Let me know what you found after testing. I think we’ll all be happier using this method.

My cooking gas expense is usually about S$26.90/month. If I falls by S$8.00 to S$18.83 I won’t complain. Every 30% discount helps.

It’s not a huge difference but for me it’s fun to learn to use less gas and get more efficient cooking. In a busy café it might amount to a lot more money saved.

Another heat and money saving tip: This is not a good “factoid” because I’m recalling a conversation from 55 years ago between me (age 15) and a Civil Engineer. He told me that something like 30% of the calories (energy) used to heat water to boiling is used to take it from entropy to boiling. So, my point is, if you get water hot enough to show a little bit of fog or steam over it when you lift the cover, that’s hot enough to soak oat meal or make tea, or coffee. You really don’t need to push the water to boiling point. Save the calories. Take it to the point where you see a bit of fog, and shut the heat off. Pour that hot water over your tea leaves. I don’t cook oatmeal. I pour the water into a bowl with oats, a little coconut oil and a pinch of salt, then I let it soak. Cooking destroys valuable enzymes. Your “Quick Cook” oatmeal will be healthier if you don’t boil it. I eat it this way every morning. I don’t eat “instant oats” – even cardboard would taste better. 278

______You found this book at www.sgshopper.me/ More specifically the page you could direct friends to is https://sgshopper.me/low-budget-cook-book/ (for which I thank you.) Please find this bell icon at the lower left corner of the page. Click that to get notifications (like you get from Facebook). Friends say they like this notification method much better than more email. I like it better too.

This will allow me to keep you informed so you’ll know the newest of everything I publish about food, shopping, personal health-care, and what’s going on around Singapore!

Look for my free book “Excellent Nutrition On A Slim Budget” usually offered when you buy two or more books at the same time. If you don’t have it yet, the next time you buy, buy two books and get this third one FREE. It’ll keep you healthier and younger for life!

Expect more good value from me in our future. I plan to produce a lot of very useful life improving and health saving information.

Be sure to go to www.SgShopper.me/ I’m offering more upcoming books, and a free useful blog with health information and advisories about everything new being published and offered. It’s easy and free.

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