Cooking for Consciousness
Whole Food Recipes for the Vegetarian Kitchen
Joy McClure and Kendall Layne Cooking 0
Whole Food Recipes for the Vegetarian Kitchen
Joy McClure and Kendall Layne
NUCLEUS Publications 3223 County Rd. 1670 Willow Springs, MO 65793 Cooking for Consciousness Whole Food Recipes for the Vegetarian Kitchen by Joy McClure and Kendall Layne
Illustrations and book design by Michael B. McClure
Copyright 63 1976, 1993 by Joy McClure and Kendall Layne. All rights reserved under the U.S. Copyright Act of 1976 and the International and Pan-American Copyright Conventions. With the exception of brief excerpts contained in reviews, no part of this book may be reproduced in any form or distributed by any means or stored in a database or retrieval system without the prior written permission of the authors or publisher. Revised Second Edition. First Edition published by Ananda Marga Publications.
Published by NUCLEUS Publications, 3223 County Rd. 1670, Willow Springs, MO 65793. (800) 762-6595. Call or write for a free catalog.
Library of Congress Cataloging in Publication Data
McClure, Joy and Kendall Layne Cooking for consciousness: whole food recipes for the vegetarian kitchen /Joy McClure and Kendall Layne. p. cm. Includes index. ISBN 0-945934-12-2 : $14.00 1. Vegetarian cookery. 2. Cookery (Natural foods) I. Layne, Kendall. 11. Title. TX837.M474 1993 641.5'636--dc20 93-18069 CIP DEDICATION This book is dedicated to our children-Josh, Wynona and Tyler-and to all of the people around the world who are working in the spirit of divine love to bring peace to this planet and to help bring about a healthy human society.
iii ACKNOWLEDGEMENTS Publisher's Acknowledgements
We want to express our heartfelt We would like to thank Joy McClure for all appreciation of the many people who have her hard work updating the recipes and already contributed in some way to the preparing the information needed to expand production of Coobng for Consciousness. and revise this edition of the book, and Thanks also to the humble and anonymous Kendall Layne for his editing and additions medical doctor who pointed out errors in the and his input into the look and feel of the revised edition's nutrition section and new book. corrected them. We would especially like to thank all those Joy wants to thank her family for their whose hard work and dedication brought patience and humor as she went back about the first edition-particularly our good through these recipes and brought them into friend Jody Wright, without whom this book the 90's. Her daughter, Nona, had many would not have been published the first time excellent suggestions, and helped with the around. testing. Son Josh mastered the computer program for the nutritional analysis and crunched all the data. Thanks, kids!
Lastly, but most important of all, our humble thanks to P.R. Sarkar and his hard-working helpers for guiding us on the path of meditation, helping us learn to love unconditionally, and inspiring us to let our energies be utilized in the creation of this book.
This book is the result of a team effort. You can help us to improve the book by sending us your feedback. Mail may be sent in care of the publisher. JOY'S PREFACE TO THE KENDALL'S PREFACE TO THE REVISED EDITION REVISED EDITION
Almost twenty years ago, before the age of Here are some notes on the organization and microwaves, the original version of this contents of the book: ,' cookbook was published. The idea for this cookbook began because I was always being The recipes are organized into sections asked for my recipes, so I started writing according to the main ingredients (beverages, them down. At that time there were few fruits, vegetables, etc.) cookbooks for vegetarians who wanted to eat natural foods. A comprehensive index is located in the back of the book. The original version was written for our son, Josh, who was born the year it was written. Each section begins with a detailed Table Now Josh is in college! Kendall and I have of Contents to help make the finding of a gone our separate ways. He earned his law favorite recipe as easy as possible. degree and moved to the suburbs. I moved to the Sierra Nevada foothdls and returned to Sections on basic foods (fruits, vegetables, school for a Masters Degree in Social Work. milk products, etc.) begin with Josh has been joined by two siblings: His mini-encyclopedias on the purchasing, father has another son, Tyler, and I have a storage, and preparation of foods in that daughter, Wynona. category.
As I reread the original cookbook, I realized All of the recipes in this book have been that I thought I knew a lot. Now I realize I thoroughly tested. Many of the recipes really know very little. As you may imagine, include suggestions for substitutions or my life has changed in many ways: from variations. raising a baby to teenagers; from part time work to more than full time, etc. Our family's The HERBS AND SPICES section includes tastes for food have changed as has the herb blend recipes that are called for amount of time we have to prepare meals. throughout the book. These changes are reflected in this new version. Yet, even with all the changes in our The KITCHEN WAYS section discusses lives, through the years I have remained a various aspects of establishmg and working vegetarian stumbling along a spiritual path, in a natural foods htchen. and this cookbook still contains my favorite recipes! The CONVERSIONS AND EQUIVALENTS section contains tables of equivalent Remember that no matter how healthy and measures. The abbreviations used in the pure our food, in order that it brings health recipes are also explained. to our bodies and souls, what matters most is how we feel when we prepare and eat it. Do All the good food in the world is not enough this in love and peace. Our harmony here on to make even a single person truly healthy Earth begins within. and happy. Health and the sense of well-being which accompanies it are the result of attuning oneself to natural laws and living by the principles these laws make clear. This harmonizing of one's life is spiritual in nature. The goal of Coohng for Consciousness is to help us all to become more in tune with these natural precepts and begin to relate them to our eating habits. Whether you are interested in meditation or not, this book is designed to help you eat well for good health.
In the pages that follow, you will find recipes for a wide assortment of dishes (some old favorites, and some new treats) which supply, in an appetizing and easily digestible form, all the nutrients known to be beneficial. When these nutrients are provided, together with adequate amounts of sunshine, fresh air, and pure water, the body can grow, do work, resist dsease, repair itself, and carry on the multitude of activities necessary to provide a home for that mysterious thing we call consciousness. Physical health and emotional and mental well-being are the foundations of a satisfying and beautiful life. Spiritual growth and service to humanity are the culmination of that life, and the fullest expression of human potential. We offer this book in the hope that it will help each person establish the harmonious base of health and happiness from which selfless service can flow.
Bon appetit!
Kendall Layne TABLE OF CONTENTS
INTRODUCTION 1
KITCHEN WAYS 17
@ BEVERAGES 25
8 FRUIT 35 & SM.J-UX 59
VEGETABLES 67
GRAINS & CEREALS 101
BREADS & CRACKERS 117
SOUPS, SANDWICHES & SPREADS 141
CASSEROLES, BEANS & OTHER HEARTY ENTREES 157 e/ SAUCES & GRAVIES 173
6 MILK PRODUCTS 209
NUTS & SEEDS 215
& HERBS & SPICES 219 @ CANNING & PRESERVING 225
EQUIVALENTS 239
ABOUT THE AUTHORS 240
INDEX 241 INTRODUCTION still reach for this book when it's time to cook. Preparing good tasting, nutritious natural food is easy and fun. All you need are a few FOOD AND CONSCIOUSNESS basic skills, the right ingredients, and a little bit of time. In order to help you discover "There is in the living being a thirst for your own unique way of cooking, we have limitlessness. " gathered some of the recipes and techniques -P.R. Sarkar which have evolved in our kitchens and compiled information about food, nutrition, It is the inborn desire of all human beings to herbs and many other topics. seek an identity beyond our lunited selves, to try to find our place in the universe, and to Cooking for Consciousness is based on the want to experience the harmonious unity of practical experience of several natural food creation. This search is basic to our cooks. It is designed to introduce the humanity, and although worldly activities beginning cook to the joy of natural food take up much of our time, they can never cookery as well as to provide the really satisfy our innermost desires. experienced cook with new and interesting approaches to the preparation of healthful, The effects of food on the body are fairly delicious foods. well understood. Current scientific theories hold that the physical molecules of the food An attempt has been made to present both are utilized by the body to supply energy the recipes and the general information in a and the substances necessary for building, form that encourages and assists exploration repairing, and regulating the various tissues and experimentation. We have also provided and functions. Improper dtet is known to information of general interest to those have a negative effect on these processes. learning how to purchase, prepare, and enjoy natural foods. For working parents and However, the effects of food on the mind are otherwise busy cooks, we have included just beginning to be acknowledged here in information on freezing and other methods the West. Many people who have of preparing foods ahead of time. experimented with natural foods and vegetarianism have experienced themselves In the discussion of nutrition we have tried and the world around them in a different, to limit ourselves to providing information more positive way as a result of the changes that can be used by each individual in his or in their diet. Although these phenomena are her personal decisions about food. considered surprising and difficult to explain However, the general focus and tone of the to many Westerners, Eastern pmosophy has book does reflect the attitudes and beliefs of a simple explanation for them which parallels the authors. Pure and simple natural foods, some of the most far-rfaching theorizing in love, and nutritionally sound methods of Western science. preparation are emphasized throughout the book. We have learned from Einstein's Theory of Relativity that the entire manifested universe The first edition of hsbook was published is composed of vibrational energy. Matter can in 1976. Although much has changed in the be understood as energy that is moving (or world since then and natural foods can now vibrating) slowly. Solids vibrate at the lowest be found nationwide at chain grocery stores, (or slowest) frequencies, liquids and gases a the food groups, basic nutrition information little faster, and sound, light, thoughts and and preparation techniques remain about the certain other energies vibrate at even higher same today. The first generation raised on frequencies. The higher frequencies can this cookbook has entered college, but the penetrate the lower frequencies. Light passes authors and many others around the world through water, sound travels through air, and in a similar way, the food we eat is permeated with its own subtle vibrations and FOOD CLASSIFICATION those it has picked up from the people who have handled it. These subtle vibrations are SENTIENT FOODS incorporated into the mind and body of the person eating the food. Some people call fruits this energy that emanates from food pmna most vegetables (a Sanskrit word meaning "vital energy"). most beans Prana can be understood as an energy that is grains similar to electricity but vibrating at much milk and milk products higher frequencies and present in all forms of moderate amounts of most herbs and spices life. It is said that prana is the animating force of the universe-the divine essence that MUTATIVE FOODS nourishes us when we breathe and when we eat. Certain foods are known to be good caffeine and foods containing it sources of the prana we need to insure our other stimulants health and well being. medicines prescribed by a doctor excessive hot spices Over the last several thousand years, many spiritual teachers have based their eating STATIC FOODS habits on the knowledge that different foods have different vibrations or dierent amounts meat and poultry of prana. Certain foods affect consciousness fish and shellfish in a positive way, sharpening and clearing eggs the mind. These foods are called sentient onions and garlic (sattuik in Sanskrit) and are the basis of the mushrooms and other fungi yoga diet. Foods which stimulate the body alcoholic beverages and mind are termed mutative (rajasik in drugs other than medcines Sanskrit) and are eaten in moderation or not fermented food or that which is stale or at all by those performing spiritual practices. spoiled Foods which are not normally beneficial to the mind or body are called static (tamasik in Note: Under certain conditions such as illness Sanskrit) and are not normally part of a yoga and/or extremes of climate, some mutative diet. and static foods may have beneficial properties for the body. We have listed in the following chart some common foods according to the way they are classified by P.R. Sarkar, preceptor of For those following this diet, it is clear that Ananda Marga Yoga. This cookbook what we eat has a definitg effect on our primarily includes sentient foods. Some minds, bodies and spiritual practices. mutative foods are included, since they may Conversely, the spiritual practices we do also be deemed sentient in the context of illness affect how food is absorbed and used by our or a particularly cold climate. bodies. Meditation and yoga postures can relax the body, reduce the heart rate, balance hormonal secretions, and help restore our bodies to their natural state of glowing health. By practicing yoga and eating sentient foods, we pudy our bodies. As our bodies become more refined, we find that it is easier to calm and punfy our minds through meditation. Many years ago, under the direction of a ABOUT THE NUTRITIONAL teacher trained in India by an organization ANALYSIS called Ananda Marga (Sanskrit for "the path of bliss"), the authors of this book began to The nutritional analyses which are included follow the spiritual practices developed by in this book were computed using a p.R. Sarkar. Through meditation we have MacDinem computer program on a Macin- begun to experience for ourselves the Infite tosh computer. Unfortunately, the MacDineB Divinity or consciousness at the core of our database does not have all the foods which own beings. Ananda Marga is not the only are used in these recipes. Therefore, we spiritual path to inner knowledge and peace. occasionally had to substitute similar ingre- As the Buddha is reported to have said, dients, such as chopped dry dates for date "There are many paths up the mountain, but sugar or cracked wheat for wheatberries. the view from the top is the same for all." Unless noted otherwise in the recipe ingre- We have found our way, and trust that you dient list, analyses were computed using 2% will find your way as well. Ananda Marga milk, lowfat yogurt, salted butter, and Yoga was the impetus for this cookbook and safflower oil. If a recipe calls for a range of the focus of our lives. Through spiritual quantities for an ingredient such as 2 to 4 T practices, we have begun to find an identity oil, the nutritional analysis was done for the beyond our limited selves and to experience first amount listed. the harmonious unity of all creation. In the sense that the food we eat is one aspect of a Unless otherwise noted, the nutritional spiritual path, we offer these recipes to you. analysis has been done for one serving of the recipe. Books about Ananda Marga Yoga: Recipes have not had a nutritional analysis Some Still Want the Moon: A Woman 's included if there were too many ingredients Introduction to Tantra Yoga not in the MacDineB database or if the by Vimala McClure cooking process would significantly alter the nutritional content, such as in some canned Beyond the Superco?zsciousMind foods. by Ananda Mitra The nutritional analyses were made with the T%eEthics of Love: Using Yoga's Timeless most accurate information available to us, Wisdom to Heal YouneK Others and the and although they are probably not 100% Earth accurate, they are useful guidelines for us by Vimala McClure and we hope they will be for you.
These and other titles are available from ABOUT PREPARATION TIMES NUCLEUS Publications. They wdl send you a Pa free catalog: Preparation time includes setting up and cleaning up in a reasonably well organized NUCLEUS Publications kitchen with few interruptions. Doubling 3223 County Rd. 1670 recipes will usually add to preparation time. Willow Springs MO 65793 If there is a cooking period in the middle of 800-762-6595 the preparation, it is included in the preparation time. If it is baked or cooked (i.e., cookies, cakes, casseroles) after preparing, the baking or cooking time is not included in the preparation time. Of course, using already prepared foods (such as pre-grated cheese) or a food processor shortens the preparation time considerably.
p"'/G ;,Of NUTRITION *, , ,\+ NUTRITION
PROTEIN 7 CARBOHYDRATES 8 VITAMINS 10 MINERALS 13 We owe it to ourselves to provide our bodies Health is more than just the ability to plod with pure, healthful foods containing all the through the day and perform one's tasks: we nutrients needed to maintain a state of understand the term to mean a sense of well- glowing health. It is said that when the mind being and satisfaction with life, as well as the has been punfied by meditation and the absence of disease. In order to enjoy good body has been purified by proper diet and health, we need to supply our systems with practice of yoga postures, such perfect all the necessary nutrients, and from this harmony can be established between mind standpoint, all are equally important. and body that one knows intuitively what to However, we begin our discussion of eat, and the intellect is not needed to select nutrition in a conventional way-by talking the proper foods. For those (including about protein. ourselves) who still need to think about the foods they eat, we have collected some PROTEIN information about the needs of our bodies and how they can be met. Protein is often referred to as the "building material" of the body. This is an accurate and The research we have done has led us to literal description. Most of our body tissues three general conclusions: are formed from protein. Proteins are also very important in enzyme systems, 1) We all need certain substances, called antibodies, and disease fighting white blood nutrients, to establish and maintain our cells. Vegetarians obtain protein primarily health. When any of these substances are not from milk products, soy and other beans, provided in the necessary amounts or nuts, seeds, and grains. Proteins are combinations in the diet, health is imperfect. constructed from smaller molecules known Although the resultant physical and as amino acids. When protein is ingested, it psychological manifestations may not always is broken down into its constituent amino appear to be related to diet, it is increasingly acids, which are then utrlized individually or clear that many illnesses can be linked to re-assembled into the various types of improper diet. protein the body needs. There are about 22 amino acids, of which all but eight so-called 2) The typical American diet is not the best "essential amino acids" (EAAs) can normally diet that can be imagined. Many beneficial be synthesized in the body. If one of these substances are processed out of our foods, eight amino acids is missing, the others and many strange manufactured things, cannot be utilized. It is therefore advisable to which might fairly be labelled garbage, are eat all eight essential amino acids at the same represented to the consumer as food. meal, as the body apparently will not {tore the leftovers. The essential amino acids must 3) The elimination of overprocessed, also be present in certain proportions to each chemically treated foods from one's diet and other (eggs most closely approximate this eating primarily organically-grown natural proportion, and milk i8 next best). If the foods can result in a noticeable improvement optimum portion of even one is not present, in health. the excess of the other amino acids cannot be utilized. Foods or food combinations providing all the essential amino acids are said to contain complete protein. The more closely the composition of the protein resembles the optimum configuration of amino acids, the higher its biological value is said to be. The Net Protein Utilization value (NPU) is than soybeans or wheat, respectively. Nuts arrived at by multiplying the biological value and seeds generally supply more complete by the percentage of the protein which is protein per given serving size than grains digestible. Presumably, the digestibility of a and legumes; however, nuts are generally not protein is a function not only of its intrinsic eaten in as large a quantity as grains or properties, but also the circumstances under legumes. See the NUTS AND SEEDS section which it is eaten. There is significant for a chart (p. 216) showing the grams of variation in the efficiency of different complete protein in these foods. people's digestive systems; even a given individual will sometimes be more or less The quantity of protein which an individual able to digest a certain protein. needs to ingest each day depends on that person's age, activity level, metabolic condi- At ths point, we want to lay to rest a tion, and other factors. One internationally common semantic misconception about the accepted technique for figuring average term "complete protein." Most proteins are protein requirements suggests that average complete, in that the 8 EAAs are all present. normal adults need around 30 grams per day What varies is the percentage of the protein of average quality protein. This amount which is complete. It is a gross might vary by 20 to 50% depending on oversimplification to state, as many nutrition circumstances. We suggest trying 30 grams a texts do, that complete proteins are of animal day, making adjustments if you feel that they origin, and incomplete proteins are those of are necessary. plant origin. Protein quality varies across a whole spectrum, from those with low CARBOHYDRATES biological and/or NPU values to those with high values on those scales. Any rational Carbohydrates are one of the main dietary comparison of protein quality, given our sources of fuel. Because of their natural present knowledge, should at least begin by abundance (and therefore relatively low referring to biological or NPU values. cost), they form the major part (excepting water) of most human diets. Carbohydrates The other thing to consider in determining are a dietary essential. A minimum intake of whether a food is a good protein source is approximately 100 grams of carbohydrate per the percentage of the food which is protein. day is advisable. The carbohydrate plays a For example, brown rice, with an NPU of vital role in a crucial set of metabolic 60-70 (depending on whlch protein standard reactions which produces energy from fats, it is compared to, data from USDA Home carbohydrates, and proteins. If insufficient Economics research Report No. 4, "Amino carbohydrate is present in the diet, this set of Acid Contents of Foods"), looks like a good reactions (called the Krebs cycle) gets protein source at first glance. However, since discombobulated, and the fats are converted only 7.5% (Composition of Foods, and USDA into ketone bodies. The,ketone bodies Handbook #8) of the brown rice is protein, accumulate, creating a condition known as one would have to eat quite a bit of it in ketosis, which can lead to death. This is why order to obtain even the minimum very low carbohydrate diets are dangerous recommended amount of protein (almost a unless closely supervised by a physician. pound and a half of dry rice to obtain 30 grams of complete protein!). Soybeans, on The term carbohydrates covers all the various the other hand, have a somewhat lower NPU sugars available in food, as well as starch. of 55-62 but contain a much greater Both the simple sugars and the more percentage of protein (34%). Less than half a complex starch molecules are made from pound (6-7 ounces) of dry soybeans will carbon, hydrogen and oxygen. Carbohydrates provide 30 grams of complete protein. Other are "built" in green plants by a process called legumes and grains on whch data is photosynthesis. Carbon dioxide and water available are less valuable protein sources are combined in the presence of chlorophyll, utilizing the energy of the sun. When sprouted grains very easy to digest. Maltose carbohydrates are digested, releasing CO2, is also the building block of starch t H20, and energy, it is the energy from the molecules. sun that is liberated for use in the body. I carbohydrates are classified on the basis of Glucose is absorbed into cells by active their molecular structure. The MONO (one) transport from the blood stream, and it SACCHARIDES (sugars) are the basic unit. provides "quick energy." The rate of transport of glucose into cells is regulated by GLUCOSE is the monosaccharide which is insulin, a hormone secreted by the pancreas. found in human blood. It is also referred to The pancreas is stimulated to release insulin, as dextrose because polarized light passed which causes glucose to enter cells to be through the molecule rotates to the right. used for energy or stored as glycogen in the Some free glucose is found in grapes and in liver and muscles. In hypoglycemia, the honey. insulin reaction is an "over-reaction," and the result is blood sugar levels below the FRUCTOSE is also known as levulose, approximately 60 mg./100 rnl. of blood because it rotates polarized light to the left. necessary to maintain normal metabolism. Fruits, Jerusalem artichokes, and honey all Hyperglycemia (diabetes) is the failure of the contain fructose. insulin reaction to hold blood sugar levels below approximately 100 mg./100 ml. OSE has not been found alone in as part of a more Glucose and galactose are absorbed at roughly equal rates. Fructose is absorbed by passive diffusion, at less than one-third the These three monosaccharides are the most rate of glucose and galactose. Fructose is not common and important basic sugars utilized regulated by insulin and does not stimulate by humans. Generally, they are ingested as the release of insulin. Also, fructose has over part of larger molecules called DI (double) twice the sweetening power of glucose, and SACCHARIDES or POLY (multiple) therefore satisfies a given level of "sweetness SACCHARIDES. When two monosaccharides desire" with far fewer calories than glucose combine to form a disaccharide, one or galactose. Some people feel that this boils molecule of water is removed. Hence, during down to a logical reason to choose honey the digestion of disaccharides, some water is over refined sugar, because the proportion of used to restore the molecules to their original fructose/glucose is hgher in honey than it is form. (Thls process is called hydrolyzing.) in refined sugar. However, it's not that simple. Sucrose (table sugar) is absorbed at a The three disaccharides involved in human rate in between that of glucose and fructose nutrition are SUCROSE, LACTOSE, and (the constituents of honey). The experience MXTOSE. Sucrose is by far the most of many people is that white sugar gives a common, occurring in table sugar, fruits, and "rush and a letdown."Whether this is likely vegetables. Sucrose is formed from one for biochemical reasons has not been molecule of glucose and one molecule of completely established, as far as we know. fructose. Lactose is formed from one There are many other arguments against the molecule of glucose and one of galactose. use of white sugar (and even some against Lactose is commonly called milk sugar, since the use of honey). Just to mention a few (and milk is the only food in which it is found. reveal our bias): Lactose which is not absorbed is converted to 1) Refined sugar is sometimes filtered lactic acid in the intestine. Maltose, a double through charred beef bones. All sugar cane glucose molecule, occurs in germinating projects sold in Cahfornia, and possibly other grains, as result of the breakdown of the states, must by law be made with refined starch molecules. This process helps make sugar. Brown sugar is refined sugar plus molasses. 2) Honey contains some trace minerals, fresh strawberries. Ascorbic acid and sodium vitamins and enzymes-sugar does not. ascorbate (vitamin C) are highly soluble in Generally, sugar is an agribusiness product water and easily destroyed by heat, oxygen and honey is produced locally by bee and light. keepers. The connective tissue which holds cells Recipes in this book call for honey, barley together and forms the ligaments, cartilage, malt syrup (made from sprouted barley and and the walls of blood vessels cannot be . sometimes corn), date particles or date sugar formed without vitamin C. In children, teeth (more refined than date particles), and formed during a deficiency of vitamin C occasionally molasses. Molasses does contain decay easily. Vitamin C concentrates in the trace minerals (unlike refined sugar), and lens of the eye and plays a role in vision although the method of its production is which is not yet completely understood. somewhat less acceptable than that of honey, Ascorbic acid apparently facilitates the molasses does impart a dstinctive flavor absorption and utilization of other nutrients, which is desirable in some dishes. particularly calcium, iron, and some B vitamins. It aids in the healing of wounds POLYSACCNARIDES are long chains of and may help keep blood cholesterol levels mono-saccharide molecules. Their digestion low. Perhaps the most important role of is somewhat more complex than the vitamin C is as a detoxifier in the blood digestion of simple sugars. stream-it participates in (and is destroyed by) reactions eliminating foreign substances DEXTRIN is a slightly soluble from the blood. These foreign substances intermediate-length carbohydrate molecule may be disease-producing agents, toxic which is produced from starch during wastes from improper digestion, or the end digestion or by dry heat (toasting bread, products of sugar metabolism (especially browning flour or whole grains, etc.). Dexuin lactic acid), which cause fatigue. is sweeter and easier to digest than the more complex starches from which it is made. An adequate supply of vitamin C may be obtained from a proper diet, but there are a CELLULOSE, the most common growing number of people who advocate polysaccharide on the planet, is not supplemental vitamin C (in tablet or powder digestible by humans. It provides the fibrous form) as a regular part of the diet. Some bulk which is essential for proper elimination people believe that natural vitamin C of solid waste. (derived from rosehips or similar sources) is somehow more valuable than synthetic VITAMINS ascorbic acid. There is no hard experimental evidence to support this belief. Bioflavinoids Vitamins are important substances which are and other substances which are generally necessary for the body's proper functioning. associated with naturall$occurring vitamin C They are used in minute quantities and do may have as-yet-unproven value. However, not provide energy or serve as building units the percentage of vitamin C in rosehips is per se, but rather act in the regulation of low enough that probably even "natural metabolic processes. For example, they may vitamin C" tablets contain synthetic ascorbic function as co-enzymes or hormones, which acid to supplement the rosehips. Usually, the catalyze and direct the chemical processes most economical way to purchase ascorbic whch underlie the functioning of our body. acid or sodium ascorbate is in crystalline granules. The granules can be dissolved in VITAMIN C is contained in almost all raw, juice or other liquids. Also, since this form fresh fruits and vegetables, especially citrus does not include buffers, there is less danger fruits, bell peppers, fresh tomato juice, raw of adverse reactions from high doses. cabbage, broccoli, rosehips, sprouts and Currently, there is a controversy in scientific
10 circles as to whether high doses of vitamin C proportions found in the human body. It may can cause trouble in the body. be taken as a B vitamin supplement when needed to restore health. Many people find The B VITAMINS are closely related that mixing a tablespoon or two into orange compounds that are often found together in juice or milk is the easiest way to take the foods. The best vegetarian sources are leafy yeast. There is at least one brand which green vegetables, whole grains, nutritional actually disperses fairly well in the liquid and yeast, wheat germ, rice polish, and sprouts. tastes reasonably good. Most B vitamins are Most Americans eat sparingly, if at all, of water soluble and must be taken each day most of these foods, and thanks in part to for effective supplementation. Some B modern methods of processing wheat and vitamins are destroyed by heat, light, or rice, vitamin B deficiency is perhaps more oxygen, while others are relatively stable. common than it should be. We have not taken the space to discuss the B vitamins Even if you are not eating many B vitamins, separately, as they function together and are your intestinal bacteria are (hopefully) usually obtained together as well. The B synthesizing them for you. Eating cultured complex is involved in dozens of vital body rmlk products such as yogurt, buttermilk, or functions, including growth, energy kefir will help you maintain a population of metabolism, the formation of the sheath of these beneficial bacteria. If for some reason nerve cells, proper kidney functioning, and you must take antibiotics, afterwards you can the production of nucleic acids. The most eat yogurt to help re-establish the intestinal common symptoms of deficiency include bacteria, or perhaps take a vitamin B irritability, inefficiency, depression, mental supplement for a while. sluggishness, fatigue, apprehension, confusion, worry, instability, moodiness, bad VITAMIN A is made in the body from breath, canker sores and "trench mouth." If carotenoid compounds, which are found in you are never inappropriately tired, or (among other things) fresh and dried irritable, if your tongue is not swollen, is an apricots, whole milk, sweet potatoes, carrots, even pmk in color, and shows no grooves, broccoli, mangoes, and all green vegetables fissure, indentations, etc., then you are (the quantity increasing with the intensity of probably getting enough B vitamins. the yellow or green color). Vitamin A is involved in the formation of "visual purple", Pregnant women usually benefit from a substance which is broken down in the moderate B-6 supplementation (as well as process of vision. A deficiency of vitamin A more protein and all other nutrients). People manifests in poor night vision (day vision has who do not take milk products or eat eggs or an additional mechanism not dependent on flesh very definitely need to take vitamin A). Test yourself by seeing how supplemental B-12, as it occurs almost rapidly you recover normal vision after being exclusively in animal products. Vitamin B-12 blinded by oncoming headlights at night. is known to be extremely important in the Other symptoms of a aefkiency are acne or prevention of pernicious anemia, a disease roughness of skin (especially on elbows and which may reach a dangerous point before knees). Whiteheads and blackheads may being noticed. If you decide to take vitamin occur as a result of cells dying and clogging B tablets, be aware that the B vitamins work the pores. The same process takes place "synergistically"; that is, increasing the supply internally, and the mucous that covers and of one generally increases the need for the protects the internal organs may become others. Therefore, it is probably important to clogged with dead cells, reducing one's take all the B vitamins in the proper resistance to infection. proportions if you take any. From raw carrots, the body apparently Nutritional yeast contains a balance of B absorbs only 1% of the carotene; from vitamins which comes close to the cooked carrots, about 20%; and from carrot juice, almost all of the carotene-provided concentrates in the pituitary gland, and is the juice is drunk immediately after juicing, necessary for the proper functioning of that before the carotene is oxidized. organ. Before the introduction of modem milling methods, we used to get about 150 Vitamin A is fairly stable, except that it is mg of vitamin E per day. Now most easily oxidized. It is fat soluble rather than Americans get 8 mg a day. Vitamin E may water soluble. Vitamin A is stored in the also help the liver detoxlfy harmfd liver. In the average American diet, roughly substances such as preservatives, bleaches one-fourth of the vitamin A is supplied by used in flour, pesticide residues, nitrates and flesh and eggs. Presumably the increased nitrites from fertilizers, etc. consumption of dairy products, fruits and vegetables by vegetarians compensates for VITAMIN K is important in blood clotting. It this reduction in vitamin A intake. There is is produced by intestinal bacteria. Since evidence that the nitrates in chemical newborn babies are not yet producing fertilizers destroy carotenoid compounds. vitamin K, it is generally given by injection at Excessive vitamin A can be toxic. Symptoms birth in developed countries. of vitamin A toxicity (which generally manifest three to fifteen months after the LIPIDS (fats and oils) are important in the beginning of high doses) include loss of hair, det for several reasons. First, they provide a weight loss (in infants), cessation of lot of calories and energy, even when taken menstruation, and rapid resorption of bone. in small portions. This is especially important Toxicity is produced only by preformed in cold climates and for people doing heavy vitamin A derived from animal products physical work. Secondly, since the fats leave (most supplements). Symptoms usually the stomach slowly, they contribute to a disappear soon after the high doses (50,000 feeling of satisfaction after a meal, and I.U. or more a day) are discontinued. prolong the interval before hunger is felt again. This is particularly important for VITAMIN D is involved in the absorption of people who are overweight, in controlling calcium, and is therefore an important factor overeating. Fats aid in the assimilation of the in bone formation and the maintenance of fat-soluble vitamins A, D, E, and K. Most the blood calcium level. importantly, lipids provide linoleic acid, an essential fatty acid. The best sources of Vitamin D can be formed on the skin during linoleic acid are unrefined vegetable oils, certain periods of clear days, when ultraviolet especially those derived from corn, soybeans, ray penetration is at its maximum level. and safflower seed. Window glass, smoke, clohg and skin pigmentation all screen out ultraviolet light, Lipids may be divided into two thereby inhibiting vitamin D formation. groups-those which contain mostly Because it is difficult to obtain much vitamin unsaturated fatty acids, and those which D through natural irradiation, milk and other contain mostly fatty acids whose available . foods are commonly fortified with vitamin D. bonding sites are saturated with hydrogen This has helped reduce the incidence of molecules. Saturated fats tend to be solid at rickets. room temperature, and unsaturated fats tend to be liquid at the room temperature. VITAMIN E is found in the oils of grains, Unsaturated fatty acids are more soluble and nuts, and seeds. Generally the vitamin E more digestible than saturated fatty acids. In content of food is proportional to the amount America, there is a high correlation between of polyunsaturated fat. Vitamin E is stable to diets whlch contain a lot of saturated fat and heat but oxidizes very rapidly. Its function hgh blood cholesterol levels, which includes the prevention of the oxidation of increases the likelihood of atherosclerosis unsaturated fatty acids, vitamin A and certain (hardening and narrowing of the arteries). If hormones. If there is adequate vitamin E, it you don't feel like giving up butter, we suggest that you switch to BUTTER-OIL CALCIUM is needed to form the bones and SPREAD (p. 153), which contains many more connective tissues. Persons with low blood nutrients than plain butter. calcium levels may be irritable. Radical deficiencies can result in rickets, Natural vegetable oils, in addition to osteoporosis, or osteomalacia. Normally, the supplying vitamin E, are an excellent source blood calcium level will be maintained at the of ESSENTJAL FATTY ACIDS. The expense of body tissues, so the whole body symptoms of a deficiency of essential fatty is affected in cases of deficiency. acids include dry hair, dry scaly skin, and tendency to be overweight due to excessive Calcium is involved in many biological water. In fact, eating too little fat reactions, including muscle contraction and cause of overweight, both absorption of B-12. The person who does not ater retention and because the eat milk products needs to be very careful to body changes sugar to fat rapidly to try to obtain enough calcium. Common vegetarian supply the missing nutrients-this lowers the sources of calcium include milk products, blood sugar and produces hunger. Fats are almonds, collard and turnip greens, beans, necessary for the proper functioning of .the sunflower seeds, dried figs and broccoli. gall bladder, and this organ must function Americans consume more calcium than the properly to absorb vitamins-so a fat world average. Although there may be deficiency can produce vitamin deficiencies. negative results from this habit, hlgh calcium intake tends to limit absorption and storage any nutritionists advise that some natural, of radioactive strontium 90, a deadly poison nrefined, cold-pressed oil be eaten every present in our world in minute quantities. ay. The recommended tablespoon or two ay can easily be obtained by eating PHOSPHORUS is used in ATP and ADP, two dressing or using BUTIER-OIL SPREAD chemicals which form the basis of energy 3) in place of butter. storage and release in the human body, and in the metabolism of calcium. It is found in OLESTEROL is a lipid that is present in milk products, nutritional yeast, wheat bran animal fats. Some cholesterol is needed and germ, rice bran and polish, legumes, normal metabolism. However, excessive nuts and seeds. tary cholesterol intake is commonly ssociated with excessive serum cholesterol MAGNESIUM is needed in proportion to the Is, which are currently thought to be amount of calcium eaten. A deficiency is elated with the incidence of certain types thought to increase one's susceptibility to ascular disease. Cholesterol is also cardovascular diseases. Good sources of oduced by the liver, so dietary cholesterol magnesium include nuts, soybeans, whole t the only determinant of serum grains and leafy vegetables.
POTASSIUM is concentiated inside the cells of the body. In conjunction with the sodium in the extra-cellular fluids, it is a major factor perform many important in maintaining the fluid balance in the body. n the body. They help maintain Potassium and calcium are both involved in e internal pH balance, serve as catalysts m muscle relaxation. Potassium occurs in most ny different biochemical reactions, foods, so usually deficiency is related to intain water balance in various hssues, excessive salt intake: "Because of the participate in the transmssion of nerve antagonistic relationship between sodium impulses, and play a part in building certam and potassium an excessive intake of sodium may have the same effect as a suboptimal level of potassium." (Introductory Nutrition, by Helen Guthrie, 1967). In other words, the large amount of sodium chloride (table salt) iron deficiency include tiredness, headaches, which many people consume may directly and the tendency to run out of breath easily. contribute to increased muscle tension. A simple blood test can be used to check for Potassium is hghly soluble, so take care to deficiency. use all cooking water. IODINE is crucial for the proper functioning SULFUR is obtained from the amino acids of the thyroid gland. It is obtained from cystine and methionine. Inorganic sulfur as unrefined salt, iodized refined salt (whch sulfate is not useful to the body. Sulfur is usually contains aluminum silicate to prevent present in certain body proteins (such as lumping), seaweed, and to a lesser extent hair, skin, and nails) much more than in from dairy products and vegetables. other tissues. It is involved in blood clotting, Rutabagas, turnips, cabbage and nuts all energy transfer, and detoxification of waste contain substances which interfere with products. iodine utilization. A high calcium diet may also interfere with iodine absorption. MICRONUTRIENT or trace minerals are now thought to be fairly important in human ZINC is related to insulin production or nutrition. Unfortunately, traditional storage and is necessary for tissue agricultural practices make no particular respiration. Zinc is concentrated in the retina attempt to replenish the supply of trace of the eye, but its role in vision is not clearly minerals in the soil. As a result, our food understood. Parsley, peas, whole wheat now contains fewer trace minerals than it cereals, oatmeal, corn, peanut butter and once did. milk all supply zinc.
Of the micronutrient minerals, IRON is SELENIUM can replace vitamin E in some present in the largest quantities. Iron plays processes and helps promote normal growth several roles in the blood. It is incorporated and fertility at low dietary levels. The bran into the hemoglobin, which is responsible for and germ of cereal grains are relatively rich transporting oxygen from the lungs to the in selenium, if it was present in the soil in various parts of the body and carrying which the grain was grown. carbon dioxide from the tissues back to the lungs for elimination. Prune juice, dried MANGANESE is a catalyst to many enzymes apricots, other dried fruit, legumes, green and appears to be involved in bone vegetables and molasses all provide development. Nuts, whole grain cereals and reasonably large amounts of iron. Oats (and legumes are good sources of manganqe. to a lesser extent, other whole grains) contain phytic acid, which combines with COPPER is involved in prolonging the life of iron to make an insoluble compound which red blood cells and in maintaining healthy is useless to the body. Therefore, steady use nerve fibers. Good sources include nuts, of oats in the diet is not recommended for legumes and whole g&s. those especially needing iron. Iron is water soluble, so it is lost if the cooking water is Now that you have read this very basic not consumed. Iron deficiency anemia is a information on nutrients, you are probably common problem among young children, beginning to realize that nutrition is a adolescents and women. A constant supply complicated science. If you want to learn of iron is needed to produce new more, we suggest you read one of the hemoglobin cells. Menstruation causes the numerous books devoted exclusively to loss of iron, which is why women have a nutrition. higher need for iron than adult men, and have a much higher incidence of anemia. Women and growing children should be very careful to obtain enough iron. Symptoms of
14 we have one very simple suggestion which summarizes the nutritional tion presented in this section. Eat a balanced diet which includes fresh fruits and vegetables (both yellow and green), high quality protein (from milk products, soy products, and nuts and seeds), essential fatty acids, and, if necessary to supplement caloric intake, additional carbohydrates (fruits some). If you have the time and to analyze your diet and tabulate ct amounts of specific nutrients, you can o about it by recording your food intake for week or more, and then using a Table of ood Composition to figure out how much of utrient you are getting (or use the Nutritional Analysis included with st of the recipes in this book). Then these amounts to the ended Daily Allowances (see most r nutrition books). This is really quite re but can point out deficiencies that e remedied by a better diet or a short riod of supplementation. In general, we do ommend the use of pills except for eriods of time for those who really it (pregnant and lactating women, those th definite deficiencies, etc.). Our feeling is at a wholesome, balanced diet of natural ods is the best possible foundation for $"'% zO=NOTES ON NUTRITION +/, ,,\*
KITCHEN WAYS
KITCHEN WAYS
TOOLS 19 For Eating 19 For Preparation 19 For Cleaning 19 ABOUT COOKING UTENSILS 19 FOOD 21 FOOD STORAGE 21 Recycling and Composting 22 Thoughts About Keeping It All Together 22 Notes to the Novice 23 KITCHEN WAYS
ection covers the basics involved in can opener p a natural foods kitchen, includmg Optional items: (What is needed from this uses of utensils and other tools, storage, list depends upon what is cooked.) e notes on the process of preparing toaster d meals. blender measuring cups and spoons rubber spatula grater more simple your life is, the fewer steaming rack for the large pan Is you will need: perhaps only a colander , bowl, spoon and maybe a pan. soup ladle is all you need then you probably peeler 't reading this book!) However, the path bread Me(with a serrated edge) e householder is strewn with tea strainer hrnents and the kitchen is no exception! wire whip glass jars for storing foods up a minimal kitchen from scratch, wooden spoons what you should obtain. (this list mixer s that the kitchen has a sink, stove . crockpot microwave cloth and mesh shopping bags sharpening stone for knives antity needed depends on number of rolling pin le to be fed) For Cleaning
natural fiber brush for scrubbing vegetables plastic mesh scrubby for cleaning pans sponge or dishcloth (even sponges can be washed to keep them clean) dish soap dish drainer
vegetables and bread ABOUT COOKING UTENSILS- size Mewith a serrated We have not found any convincing research on the effects of using coohg utensils made from various materials. Feddo have some and soup, etc. (1-2 information and opinions which we will pass along. 1 large pan for pasta., etc. (4-8 quart capacity) GLASS is very stable under the conditions cast iron or other heavy frying pan (it's normally encountered in the kitchen. Avoid nice to have a lid too) rapid temperature changes and physical pyrex or metal baking pan (8x12~2inch shocks to prevent breakage. Glass is ideal for or so) bread and cake pans, casseroles and citrus cookie sheet juicers. If using glass in the oven, lower the metal spatula temperature by 25 degrees, as it browns food serving & stirring spoon more quickly than metal. medium size bowl with lid (for salads etc.) hot pads or mitts CAST IRON heats evenly and holds heat tinned steel is very sturdy, nonreactive and well, so it is excellent for frying pans and affordable. dutch ovens. It works well for dishes which need to be simmered a long time. Cast iron STAINLESS STEEL is stable under normal ware is seasoned in the following manner: kitchen conditions and is probably the best First, wash the pan with soap and water; material for saucepans. It does not distribute rinse well. Heat the new pan until it is very heat well, so it is often combined with a hot and then coat the inside with a vegetable copper, aluminum, or iron "core". These oil. Remember to coat the sides too. After the hybrid pans are easier to cook with than pan cools, wipe out the excess oil with paper straight stainless steel, but are also more towels. If the pan is old and has meat grease expensive. Stainless steel pans are the most in it or a "blotchy" old seasoning, the first rugged and are recommended for general step is to literally burn out the old seasoning use. They do not break, nor do they make by heating the pan until it stops smoking food taste unpleasant; and they don't rust. (fireplaces work well for this). Then season Likewise, stainless steel knives don't rust, as if a new pan. To preserve the seasoning in although good quality high-carbon steel is a cast iron pan, avoid using anything except preferred by many chefs, in part because it is wooden utensils whde cooking, and plastic easier to keep sharp. mesh scmbbies when cleaning. Soap will remove the seasoning and is not usually ALUMINUM pans are not popular with most needed for vegetarians. After rinsing the pan, natural food cooks. Many people believe that wipe with a paper towel and dry over a low the aluminum salts which end up in the food heat on the stove to prevent msting. Avoid are toxic and cause all sorts of health rapid changes in temperature: for example, problems. Aluminum pans cause don't put cold water in a very hot pan or it discoloration and a change in flavor in many will crack. Also avoid physical shocks. Do foods, particularly acid foods such as those not put cast iron in the dishwasher. containing tomato or lemon. They are not recommended. (This warning does not apply NOTE: Exclusive use of iron cookware, to cookware with an aluminum layer coupled with a phosphate-deficient diet, may sandwiched between two layers of stainless result in an accumulation of iron in the liver, steel.) and possibly liver damage. Normal use of cast iron should not be a problem if you NONSTICK J?INISHES push our "plastic have a balanced diet. paranoia" buttons. We have no problems with sticking when using well-seasoned cast ENAMELWARE is generally either very iron. expensive or very short lived. The enamel coating on the cheap pans has a tendency to WOODEN UTENSILS feel and look good but chp. To care for them, do not use metal need to be well mainpined. Do not soak utensils either in cooking or in cleaning. wooden bowls or utensils as they will * Avoid rapid temperature changes and probably crack and split if left too long in the physical shocks as these may cause the soaking water. Wooden cutting boards do enamel to chip. Do not overheat. Do not use absorb flavors and the cuts on them can for cooking after the enamel has chpped or harbor lots of bacteria. It is recommended by cracked. home economists that wooden utensils be thoroughly cleansed in a bath of chlorine PLATED (TINNED) STEEL BAKEWARE is bleach (1 part bleach to 4 parts water) twice the least expensive choice for coolue sheets a year. This is particularly important for and other baking pans. It will react to tomato cutting boards, especially if your cutting products and other acids if they are left in board has been used for meat or if you cut a the pan for a long period of time (such as a lot of cheeses. frozen lasagna casserole). Other than that, FOOD Shop early in the morning, if you can, for the - -- light and relatively warmer temperatures of ~henswithout food are like bodies the day hasten the loss of nutrients. Markets thout souls: the main ingredient is missing. that do a lot of business generally have let's begin by making a list of what foods fresher food than smaller stojes. Many rural re needed to begin to stock a lutchen. First communities have farm markets and roadside about what you hke to eat and put stands that buy directly from the growers and things on your list. offer (at lower prices) food that is fresher and tastier than that in supermarkets.
FOOD STORAGE
Now you have the food you need to stock your kitchen. Let's think a little about how to store it.
First of all, a word about containers. Glass jars, plastic containers and metal coffee cans can be used to store almost anythmg. Wide mouth containers are easier to clean than narrow-mouth containers, and airtight lids keep food fresh longer. Labels can be made with ball point pen and masking tape or with a grease pencil directly on the container. Do will you do for protein? not store acid foods (such as leftover tomato sauce, pineapple, etc.) in opened cans. The lead in the can may be leached by the acid, causing the food to darken and gain an unpleasant odor and taste. If left for an extended period of time, this can cause ptomaine poisoning.
ices will you need? Plastic wrap and aluminum foil are fairly lfficult to reuse and not recyclable in some places. Leftovers can be stored in containers with lids or in bowls using small plates for lids.
For shopping use clothsand mesh shopping bags. If used, plastic bags can be washed, dried, and reused. To dry, suspend them over something so that air can reach the inside too. When they are no longer useable, they are recyclable. nut butters (peanut, tahini) FRESH VEGETABLES are best stored in tightly sealed plastic containers in the (on his own) and reported back to refrigerator. The idea is to keep the moisture t had only cost hlm $40.00 to get content stable and to prevent oxidation and vitamin loss by excluding air and storing at low temperatures. Potatoes and winter squash should not be Recycling and Cornposting refrigerated, but may be stored in a cool, dark, dry place where air can circulate It is better not to use than to have to recycle, around them. When refrigerated, the but that's not always possible. Whatever composition of the starch changes, which waste there is should be recycled if at all affects the vegetable's taste and texture. The possible. Check with your local recycling exceptions to this are fresh red-skinned center for what they will take. Even potatoes, which should be refrigerated and Styrofoam packaging p-nuts are recycled and used within a short time after purchasing. reused now! Unripe tomatoes and eggplants can be stored until ripe in a single layer in a cool, dark dry Vegetable scraps and other food scraps can place. Thereafter, refrigerate in plastic bags. be fed to animals or composted. If you don't have a compost pile, compost can be buried. FRESH FRUIT, if it is ripe, wiU keep longer You might even get a volunteer plant in the in airtight containers in the refrigerator. spring. Even in cities there are compost piles. Unripe fruit can be stored in a bowl on the If you have no yard, check to see if there are counter out of direct sunlight. community gardens that would take your compost. To ripen fruit faster, place it in a bag with an apple or banana. The gases given off by the Return and reuse what you can, making as banana or apple help the other fruit ripen. little impact on Mother Earth as possible. That way we can all be here a little bit DRIED FRUIT, BEANS, GRAINS AND longer. FLOURS are all subject to infestation by insects. Storage in strong airtight containers Thoughts About Keeping It All will keep the bugs out and help reduce Together oxidation. Keep these containers in cool, dry dark places. Flours and cracked grains Think ahead. In order to maintain a should be stored in the refrigerator if peaceful atmosphere in the kitchen, it is possible. important to prepare beforehand. Make sure the oven is turned on in time to heat up, the UNREFINED OILS should be kept baked potatoes are started before the refrigerated, or at least in a cool, dark place. steamed vegetables so both are ready at the same time, the sink isn't full of dirty dishes FRESHJUICES, DAIRY, TOFU and cooked when you need to wash some food, and.you foods need to be refrigerated in covered don't find you are missing some ingredient containers. Covering containers in the halfway through a complicated recipe. refrigerator keeps the flavors from blending, and helps prevent dehydration. Enjoy yourself. If you,feel tense or upset, sit quietly for a few minutes and establish a MOLASSES, HONEY AND OTHER calm state of mind before beginning to cook. SWEETENERS do not need to be refrigerated Food that is prepared and served in a calm, but should be stored in containers with tight loving manner will nourish more than just fitting lids to discourage ants. Sunlight should the physical body. be avoided. Use your energy wisely. Try getting HERBS AND SPICES should be stored in eveqdung that is needed for a recipe in one dark bottles away from sunlight and heat to place before beginning to mix anything. This retain their flavor. saves walking back and forth between the cupboard and the counter or finding out you don't have all the ingredients. KITCHEN WAYS e here now. There's an old saying that Notes to the Novice ant cook in the living room." It took a umed pans and cookies to convince us The top shelf of the oven is hotter, but food is more likely to bum on the bottom shelf, if it gets too close to @e heat source. ep it clean. Wash your hands before k, and frequently enough to Aluminum foil can be used to line the utside of containers sticky bottom of the oven (but don't let it touch the oury. Wash graters, blenders and other heating element), and placed under bumers items right away, so they to catch spills and drippings. e clean when they are needed next. Don't put a pan on a hot bumer without p it simple. Especially when first putting food, water or oil in it first. ng to cook, don't overextend yourself ing to cook a lot of fancy dishes at Keep hair tied back so it stays out of the There are many recipes in this book food and out of the fire. h need only the addtion of a salad, s some bread and a beverage to make Food generally cooks faster with a lid. (Saves energy, too.)
e the right tool for the job. This To reheat food it is usually necessary to le guide can turn a chore into fun. add liquid and simmer in a covered pan. Stir well and frequently. Microwave ovens are . It is easy to cut yourself with a also well suited to warming up most or even a grater. Fires can be leftovers. d with forgotten pans or dish Is on the stove. Stay alert. Stirring distributes heat and keeps the food from burning or sticking. Stir so that the food meals ahead. Meals need to be is mixed up and down as well as around. tionally balanced, appeahg (color, taste, texture are all important), and varied Oil, turmeric, berry juice and many other ugh to suit different situations and hold goodies stain clothing. Wearing an apron s interest. It is also good to establish helps keep your clothes clean. d of rhythrmc schedule so that g and eating are part of the day's flow, r than an interruption. People who work on't have much time to cook during the y wish to cook large quantities of n dish recipe one day a week, and it in meal-size portions. After a few , with some planning, you'll be able to e a great variety of meals with very little NOTES ON KITCHEN WAYS
@ BEVERAGES
BWERAGES
FRESH JUICES 27 FRUIT SMOOTHIES AND BEVERAGES 27 Basic Sweet Fruit Smoothie 27 Hearty Fruit Smoothie 27 Breakfast Smoothie 28 Citrus Cooler 28 Hot Mulled Cider 28 Hot Lemon Water 28 Sun Teas 29 Hibiscus Tea 29 Lemon Grass/Mint Tea 29 Hibiscus/Lemon Grass Tea 29 HOT HERB TEAS 29 Chamomile Milk 30 Yogi Tea 30 NUT AND SOY MILKS 30 Nutmilk 30 Soymilk 30 CHILLED MILK BEVERAGES 31 Orange Jubilee 31 Carob Cooler 31 Ginger Buttermilk 31 Krishna Drink 32 Date Milkshake 32 Carob Milkshake 32 WARM MILK BEVERAGES 32 Hot Date Milk 32 Hot Ginger Milk 32 Spiced Hot Milk 33 Golden Milk 33 Hot Carob Milk 33 BEVERAGES @
This section contains information on making FRUIT SMOOTHIES AND fresh juices, smoothies, teas, and other BEVERAGES
Basic Sweet Fruit Smoothie FRESH JUICES Preparation time: 5-10 minutes are several types of juicing machines. Yields: 2 servings most common is the pulp-ejector type. s machine shoots pulp out one direction lbaaana,peeled ce in another. Commercial juices are 1 large sweet fruit such as an apple, made with a triturator (grinder) and a persimmon, papaya or 3/4 C berries aulic press, extracting more of the 3/4 t'o 1 C apple or other fruit juice ts out of the juice, giving the juice a 2 to 3 pitted soft dates (optional)
Pour juice in a blender. While blending, add e are some general guidelines for the fruits (cut into sections), one section at a aring fresh juices. Make certain that the time until drink is smooth. Drink as soon as its and vegetables being juiced are very it is made or store refrigerated in an airtight very fresh and have no bad spots. If container. ce is old or wilted, the quality, yield, flavor of the juice will suffer. Remove Calories: 282.2 res from apples and skin from fruit and Fat (gm): .7 getables if it is bitter. Protein (grn): 1.3 Cholesterol (mg): 6.0 juices are best when consumed Sodium (mg): 7.5 w hours of being made. They do, ever, freeze well. To freeze juices, fill Hearty Fruit Smoothie stic bottles to within 1 to 2 inches of the and freeze upright. You may also freeze Preparation time: 5-10 minutes ot juice in plastic glasses with tight fitting Yields: 2 servings . These fit well into lunch boxes (keeping lunch cold) and are defrosted but still 2 bananas, peeled and cut into chunks by lunchtime. 2 T honey ltvaniua etable combination, try 2 to 3 C apple juice pound of carrots with 2 stalks of 1/4 C raw wheat germ d a few leaves of chard or spinach. 2 ice cubes bles through fmt so that carrots can help push the other Blend until smooth. .; -
Calories: 339.7 a beginning fruit combination, try juicing Fat (gm): 1.7 grapes with half apples. Tart apples Protein (gm): 5.3 e a juice with more flavor than Red or Cholesterol (mg): 0 ow Delicious. Grapes with seeds will Sodium (mg): 20.2 n add a bitter taste to the juice. Excellent s can be made from wine grapes. If you e where wine grapes are grown, these may purchased directly from the growers or @ BEVERAGES
Breakfast Smoothie Hot Mulled Cider
Preparation time: 5-10 minutes Preparation time: 5 minutes Yields: 34 servings Yields: 4 servings
Our teenage son frequently has this for 1 two inch long stick of c'-on breakfat and usuallyfinishes it all himse@ 1 whole nutmeg 3 to 4 whole cloves 1/2 banana, peeled 3 to 4 whole allspice 1 plum 1 quart apple juice or cider 1 nectarine 1/3 C blueberries Boil 'the juice with the spices for a minute 2 to 3 T honey and then simmer for 15 minutes. 1/4 C yogurt 1/4 C wheat germ Calories: 138.5 2 C apple juice Fat (gm): .7 1 t vanilla Protein (gm): .2 3 ice cubes Cholesterol (mg): 0 Sodium (mg): .8 Place ingredients in blender, adding apple juice first. Blend until smooth. VARIATIONS: Add 1/2 t dried orange or lemon peel or a small slice of fresh peel or Calories: 227.8 1 t to 1 T fresh lemon juice. Use a different Fat (gm): 1.3 kind of juice. Any hnd of bottled juice will Protein (gm): 4.8 work: cranberry mixes are excellent. Cholesterol (mg): .3 Sodium (mg): 28.8 Hot Lemon Water
Citrus Cooler Preparation time: 5 minutes Yields: 4 servings Preparation time: 5 minutes Yields: 4 servings 2 lemons, peeled and diced 2 T honey 1 quart orange juice 1/2 t cinnamon 1 pint box of strawberries, washed and 2 to 3 cloves stemmed 5 C water 1 banana (optional), peeled VARIATIONS: Substitute 1/3 C lemon juice Blend together and enjoy. for the lemons. Substitute 1/2 t ginger for the cinnamon and cloves. Add a pinch of Calories:159.4 cayenne. This will help open your nasal Fat (gm): .5 passages when congested with a cold, and Protein (gm): 3.0 sooth a sore throat. Cholesterol (mg): 0 Sodium (mg): 2.3 BEVERAGES @
HOT HERB TEAS preparation time: 5 minutes There are many herb teas available on the Brewing time: varies market today. Try them out and see which ones you like. Read the labels. Many prepared blends contain black or green tea e are so refreshing on a hot day. and caffeine. Try herb tea with milk. In the winter you can make it in a coffee pot (the n water in a gallon jar kind that has it ready when you wake up). Place the tea bags in the space for the coffee, inch square of cheese cloth or or if you are using loose tea, use a coffee filter.
ed or very liquid honey Warm water is usually necessary in order to extract the flavor from the herbs (however, there are herb teas whch can brew in the se cloth and loosely tie refrigerator). The most common way to mmerse in water in jar, make tea is to boil water and add it to a cup g a corner over the edge so that it is or pot with herbs in it. Use 1 to 3 T herbs o pull out. Place in the sun for several per C of water depending on how strong a . The length of time it takes varies, flavor is desired. In the winter, the pot can nding upon the strength of the sun and be warmed by filling with boiling water ty and type of herbs which is then poured out before the herbs When steeped, remove tea and if are placed in it. Then add boiling water and d add honey. Stir well. allow the herbs to steep for a few minutes. The longer the steeping period, the stronger are a few of our favorite sun tea recipes the tea will be. Do not boil the water after you started: the herbs have been added unless you are using whole spices. Strain the tea before SCUS TEA: This is our favorite. It is a serving and add honey, lemon or milk as red with a lemony, fruit taste. desired. eetened, small children cannot tell it from [email protected] 1V2 C hibiscus flowers per NOTE: Flower teas (such as chamomile, hibiscus, etc.) brew fairly quickly, and may become bitter if overbrewed or brewed N GRASS/MINT: Use about 3/4 C with water that is too hot. grass and 1/2 C mint leaves to 1 gallon ter. Sweeten with 3/4 C honey.
ISCUS/LEMON GRASS: Use 3/4 C lemon s and 3/4 C hbiscus to 1 gallon of water. eten with 3/4 C honey. @ BEVERAGES
Chamomile Milk NUT AND SOY MILKS
Preparation time: 5 minutes Nudscan be used in almost any recipe Cooking time: 5 minutes calling for milk for people who choose not Yields: 1 serving to consume dairy products.
I;bis is the tea that our children always requested when young. Preparation time: 10-20 minutes 1 T chamomile flowers Yields: 1 quart 1 C boiling hot water 114 C to 1/3 c milk 1 quart water 1 t honey 1 T honey 1 C cashews or blanched almonds Pour boiling water over chamomtle. Let steep until golden. Strain and add honey and Combine in blender and liqulfy until smooth. milk to taste. This may need to be strained.
Calories: 32.2 Calories:' 233.6 Fat (grn): 1.1 Fat (gm):16.3 Protein (gm): 2.2 Protein (gm): 5.0 Cholesterol (mg): 4.5 Cholesterol (mg): 0 Sodium (mg): 35.5 Sodium (mg): 12.6
VARIATION: Serve without milk or honey. Soymilk Use other herbs with or in place of the chamomile. Preparation time: sort beans (10-15 minutes); soak (overnight); grind and drain (3045 Yogi Tea minutes) Cooking time: about 20 minutes Preparation time: 5-10 minutes Bottling and cleanup: 20-30 minutes Cooking time: 20-30 minutes Yields: 3 quarts Yields: 1serving 1 C soybeans 4 whole cardamom seed pods, seeded spring water 6 whole peppercorns 1/2 T vanilla 1 slice fresh ginger root 2 T honey 3 whole cloves 1/2 t salt 1/2 stick cinnamon (1V2 inches long) 1 T lecithin (optional) 1V2 to 2 C water EQUIPMENT NEEDED: Combine the above and bring to a boil. Simmer for 20 to 30 minutes. Strain and large pan (8 to 10 quart capacity) serve hot (or cold) with milk and/or honey. blender large bowl Calories: 5.7 candy thermometer Fat (gm): 0 clean muslin Protein (gm): .1 Cholesterol (mg): 0 Sort soybeans, and soak overnight in a very Sodium (mg): 11.5 large bowl full of water in the refrigerator (soybeans ferment very easily). In the morning, drain and rinse. Blend the beans BEVERAGES @
--- -- until smooth, 1 C at a time with 2 C water, Carob Cooler until all the beans are liquified. Preparation time: 5-10 minutes e a 2 to 2V2 foot square of clean muslin Yields: 3 servings a large bowl and pour the liquified eans into it. Gather up the edges and 5 to 6 regular sized ice cubes ueeze the milk out of the pulp (don't get 1 C cold milk ulp in the milk!). 4 to 6 T carob powder 1/4 C powdered milk sure the soymilk from the bowl into the 1/2 t vanilla pan. Add water to make 3 quarts (12 C). 1 to 2 T honey o a rolling boil, stirring very frequently nds to stick and boil over quickly. Boil Blend together in a blender. tes. Add vanilla, honey, salt and in. Stir until dissolved. Calories: 173 Fat @):4.1 e in clean mason jars, cool and Protein (gm): 6.3 erate. Soymilk may be used in any Cholesterol (mg): 16.3 calling for mdk. Yogurt and kefir can Sodium (mg): 82.1 e made from soymilk. VARIATION: Substitute 2 T CAROB SYRUP (p. 205) for the carob powder, powdered milk, vanilla and honey. Add 1/4 t cinnamon.
Ginger Buttermilk
Preparation time: 5-10 minutes Yields: 1 serving ILLED MILK BEVERAGES 1 C chilled buttermilk or yogurt 1/4 C orange juice 1 t lemon juice 2 T honey pinch ground ginger
Blend until well mixed. Serve chilled.
Calories: 258.4 Fat @):2.0 t Protein (gm): 9.3 Cholesterol (mg): 9.0 p in a blender until frothy. Serve Sodium (mg): 260.8 @ BEVERAGES
Krishna Drink WARM MILK BEVERAGES
Preparation time: 5-10 minutes These beverages can be warmed on top of Yields: 2 servings the stove or in a microwave. Either way, be careful to not scald the milk. These 1 c yogurt beverages can also be made with nu&, 1 C buttermilk or milk but the flavor will be slightly different. 1 small banana, peeled 6 dates, pitted Hot Date Milk
Combine ingredients in a blender until Preparation time: 5 minutes smooth. Serve chilled. Yields: 1 serving
Calories: 246.1 1 C milk Fat (gm): 3.4 2 T date sugar or 3 dates, pitted and Protein (gm): 10.7 minced Cholesterol (mg): 12.6 1/4 t cinnamon Sodium (mg): 216.1 Simmer date sugar and cinnamon in milk Date Milkshake until milk is steaming and date sugar is softened and mostly dissolved. Preparation time: 5-10 minutes Yields: 1 serving Calories: 182.1 Fat Qm>: 4.5 lCmilk Protein (gm): 9.1 1/2 C ice cream Cholesterol (mg): 18.0 2 T date sugar Sodium (mg): 122.7
Blend together in a blender until smooth. Hot Ginger Milk
Calories: 317.1 Preparation time: 5 minutes Fat (gm): 11.1 Yields: 1 serving Protein (gm): 11.6 Cholesterol (mg): 48.0 1 C milk Sodium (mg): 180.6 1/4 t or less ground ginger powder 1 T honey Carob Milkshake Combine ingredients and warm. Preparation time: 5-10 minutes * Calories: 155.0 1 C milk Fat (gm): 4.4 1/2 C ice cream Protein (gm): 8.8 2 T CAROB SYRUP (p. 205) Cholesterol (mg): 18.0 Sodium (mg): 122.7 Blend together in a blender until smooth.
Calories: 384.7 Fat (gm): 11.7 Protein (gm): 12.9 Cholesterol (mg): 50.2 Sodium (mg): 197.6 3 BEVERAGES ----- Spiced Hot Milk Hot Carob Milk
ation time: 7-10 minutes Preparation time: 5 minutes Yields: 1 serving
our son was younger and couldn't lCmilk he would ask for a cup of this and soon 1 to 2 T CAROB SYRUP (p. 205) 1/4 t cinnamon (optional)
Mix syrup into milk, heat and serve.
Calories: 185.3 Fat (grn): 4.7 Protein (gm): 9.6 Cholesterol (mg): 19.1 Sodium (mg): 130.8
y warm the above ingredients. Pour to 2 mugs and spoon in the nuts and
ratlon tlme 7-10 mutes
American saffron, crumbled
cashews (optional) raisins (optional)
mbine ingredients and heat und just Pour into mugs and spoon in the nuts @ NOTES ON BEVERAGES
ABOUT FRESH FRUITS 37 Baked Bananas 56 FRUIT CLASSIFICATION 37 Baked Curried Bananas 56 FRESH FRUITS 38 Baked Peaches 56 ABOUT DRIED FRUITS 43 Honey Baked Pears 56 FRUIT SALADS 44 OTHER COOKED FRUIT RECIPES 57 Spring Sweet Fruit Salad 44 Fried Bananas 57 Tropical Delight 44 BroiIed Grapefruit 57 Summer Salad 45 Apple-less salad 45 Winter Fruit Salad 45 Banana Orange Salad 45 Indian Fruit Salad 46 FRUIT DRESSINGS 46 Banana Honey Dressing 46 Spicy Fruit Dressing 46 Fruity Fruit Salad Dressing 46 Avocado Yogurt Dressing 47 FRUIT JELLS 47 Basic Fruit Jell 47 Orange Agar Jell 48 Berry Orange Jell 48 Pear Apple Cinnamon Jell 48 Banana Lemon Jell 48 Grape Pineapple Jell 49 Downright Delicious 49 Ambrosia 49 FROZEN FRUIT DISHES 50 Banana Ice Cream 50 Nanapeachi (Fruit Ice Cream) 50 Zinnamaroon 50 Banana Popsicles 50 Basic Frozen Fruit Parfait 51 Banapple Parfait 51 FRUIT SAUCES, COMPOTES, PUDDINGS, ETC. 51 Raw Applesauce 51 Applesauce 52 Fig Apple Compote 52 Fig Apple Pie or Turnover Filling 52 Holiday Ginger Fruit 53 Winter Breakfast 53 Curried Fruit 53 Tapioca Fruit Pudding 54 Honey Stewed Prunes 54 Ginger Poached Pears 54 Summer Fruit Soup 55 BAKED FRUIT DISHES 55 Baked Apples 55 Baked Banana Apples 55
36 BOUT FRESH FRUITS In order to help you enjoy a wide variety of fruit, the recipes in thls section are prefaced sh ripe fruits are simply delicious, and the with information on the purchasing and ily digestible sugars they contain are preparation of the most common fruits ong the best sources of "quick energy." arranged in alphabetical order. First, a few flavor and nutritive value of fruit varies words about different classes of fruit. ely, depending upon the type of fruit, ere and how it was grown, and how ripe FRUIT CLASSIFICATION . Most raw fruits are good sources of rnins and minerals, but not good sources In this book, fruits are classified according to rotein. their predominant characteristics. Within reason, fruits in a given class may be are lke delicate flowers; if they are substituted for each other in many recipes. icked too early, they won't ever develop ir full beauty. When fruits are picked too ACID FRUITS tend to contain more citrus, en, they will ripen after a fashion, but the oxalic, and ascorbic acids than other fruits. ar content wiIl rarely reach the level that They all have a distinct sharp or tart taste, uld were the fruit allowed to ripen which may &sappear as the fruit becomes rally on the plant. Some fruits, such as perfectly ripe. Acid fruits include cranberries, s and avocados, do better if their final currants, gooseberries, grapes, grapefruits, ning occurs after harvest. lemons, limes, mandarin oranges, oranges, pineapples, tangelos, tangerines, and temple its are very perishable. Buy only what wdl oranges. used before it spoils. Most fruits bruise sily. It pays to follow the adage, "Love 'em, DRIED FRUIT can be made from most ell 'em, look at 'em, but easy on the sub-acid and sweet fruits, as well as some zin'." Most "store bought" fruit will acid fruits like grapes and pineapples. Dried to finish ripening at home. Really ripe fruits are discussed just before the fruit usually can't survive the amount of recipes, following the alphabetical ling it could get at a market, so usually discussions of fresh fruits. it that is sold is not quite ripe. MELONS form a class of their own due to the purchasing fruits, look for those which extremely high percentage of water they eavy for their size and have a rich color. contain, and because they are most often fruit which is hard as a rock, has served alone. Melons are subjected to more spots, or is overly soft. Out of season unproductive thumping, smelling, hefting are more expensive and usually of and going-over than any other food that quality than in-season fruit. Organically comes to mind. Choosing a good tasting fruit is often smaller than chemically melon need not be difficult if you know what ized fruit but makes up for its size with a to look for. Tips on selecting particular sweeter flavor. Generally speaking, melons follow in the discussions of st places to buy fruit are farmers' cantaloupes, casabas, crenshaws, honeydews, ets, roadside stands or markets which muskmelons, persians, and watermelons. alize in selling high quality produce little or no chemicals used in SUB-ACID FRUITS and SWEET FRUITS include apples, apricots, bananas, berries, cherries, figs, kiwis, mangoes, nectarines, papayas, peaches, pear apples, pears, persimmons, plums, pomegranates, raisins, and other dried fruits. FRESH FRUITS apples but because they are the first, their freshness is appreciated. They are excellent APPLES are some of the most popular fruits cooking apples. in the U.S. They can be used in many ways, are available throughout the year, and are JONATHANS are small tender, tart apples relatively inexpensive. They become ripe in with a bright red skin which may be flecked the late summer or fall and are at the peak of with green. They are good for eating or their flavor and texture at that time. When cooking. buying apples, keep in mind what you want to do with them. Eating apples should be MCINTOSH apples are two-toned green fully ripe but still crisp (the skin should not and red apples with a rich spicy taste. They give at all when gently pushed). Cooking are @md for eating and cooking and store apples needn't be completely ripe, but will fairly well. need more sweetener if they are green. Supermarket apples are frequently waxed. NORTHERN SPYS are large, fm textured The wax can be removed by washing in hot apples with waxy, bright skins. They have a water and soap or peeling. Apples are best pleasant, spicy taste which makes them peeled if eaten cooked as the peel gets an popular for eating fresh. unpleasant texture when cooked. If sauce is to be put through a food rmll, the peel can PIPPINS are larger round, slightly flattened, be left on when cooked as it is removed by green skinned apples with a tart flavor and the food mill processing. The peel will crunchy texture. They are usually used for sometimes cause the sauce to become pink. cooking, but are good raw too. They often are still tasty in the spring when most apples CORTLANDS are tart, red-skinned apples, have lost their flavor. good for eating fresh or making applesauce. RHODE ISLAND GREENINGS are primarily DELICIOUS apples are the most commonly used for cooking and baking. found apples in supermarkets, and their crisp, sweet juicy flesh makes them the most ROME BEAUTIES are big and round with popular apples for eating fresh. They have a green stripes or specks in their high sugar content and are best for eating predominantly red skin. Their firm texture fresh. They are rather bland when cooked. and mild flavor make them ideal for cooking Delicious apples can be identlfied by the five or baking. A little tart, but also good raw. bumps on the blossom end. When ripe they They store very well. should not have green right under the skin. Golden or Yellow Delicious have a STAYMANS are large and have a rich red somewhat more delicate flavor than the Red colored skin. Related to WINESAPS, they are Delicious and do a little better in storage and semi-firm and have a tart, spicy wine flavor. as cooking apples. They store well.
GRANNY SMITH apples, which are grown YORK IMPERIAL apples are lopsided and "down under" in Australia, are picked during have a red and green skin. Firm and tart, the Northern Hemisphere's spring, when they are good cooked or baked. there are no fresh domestic apples available. Those grown on the West Coast ripen in the WINESAPS are typically small and fall. All have bright green skins. somewhat rounded with a deep red skin. The fruit is firm and tart. These are good all GRAVENSTEINS are the earliest ripening purpose apples which may be eaten fresh, apples in most places on the West Coast. cooked, baked or juiced. They turn from green to yellow to red as they ripen. They are not the best eating OTS are small, beautiful orange fruits. CHERRIES are small round fruits which are a good source of vitamin A and herald the beginning of the summer fresh especially when dried. They are slightly fruit season. There are many varieties. re tart and drier than peaches, and they Usually the ones first available on the market less messy to pack in a lunch or eat as a are not as large or as sweet as the later ck. They are delicious in salads, varieties. Cherries come in different colors. potes, pies, smoothies and preserves. The dark ones (Bings, Tartarians, and Black cially when eating organically grown Lamberts) are best for eating fresh but when , split the fruit open and check for canned, develop a tough skin. Dark skinned before eating. cherries turn from bright red to a deep blackish purple and become slightly soft as OS, although technically a fruit (the they ripen. The light colored varieties (Royal uon of which is "a ripened ovary Annes, Napoleons, and Rainier) are better for eed"), are included in the canning. Sour cherries are used only for ction since they are usually used cooking.
CRANBERRIES are not eaten raw. Cooked, are an excellent source of they are found in everything from pudding to ium. Bananas which are imported into sauces and breads. They are available dried are usually picked green and then but may have been sugared. The dried ones in rooms filled with a gas which they are a tangy and chewy addition to a fruit e naturally in small amounts. Changes salad. color of the skin reflect the ripening ss of bananas. As the fruit goes from CURRANTS are little sour fruits usually used n to yellow, the starches are converted dried or in jellies. Dried, they are like sweet gars. How ripe the fruit is when baby raisins and may be substituted for is definitely a matter of personal raisins in any recipe. nce and &o depends on the variety ana in question. The fruit bruises DATES are available dried, and (in the fall) with the bruises showing as black fresh. Because of their high sugar content, on the skin. Bananas turn black when they ferment easily and should be kept ted, but a short refrigeration does not refrigerated. They are sweet treats and an e quality of the fruit. If ripe, they can interesting addition to fruit salads. Split the led and frozen for banana bread or fruit open and check the inside for wow thies, but they cannot be defrosted and before using. The Deglet Noor variety is the n as is. Bananas provide a thick, rich most common, but the Medjool is tastier. to smoothies, fruit salads and baked Deglets are available fresh or dry. The fresh . Bananas can be ripened at home in a ones are chewy; the dq ones ("bread dates") or plastic bag in a warm place out of are great backpacking food. Unlike fresh sun. The fruit is at its best when it is dates, dried dates do not ferment and do not or yellow-white and uniformly soft. A require refrigeration. These are the dates enter is a sign of under-ripeness. from which date sugar and date pieces are made. (raspberries, blueberries, erries, loganberries, ollalaberries, etc.) FIGS, in the U.S. commercial market, are Id very quickly once they are picked, so it mainly grown in California. Calirnyma figs dvisable to buy them very fresh, store are a white or light yellow color and are the m refrigerated or frozen and/or use them sweetest figs, fresh or dried. Black Mission ht away. Ripe berries are usually soft and a figs are usually the variety found fresh and rm deep color. Blueberries should be are most commonly dried. They are a black , not soft. Discard any moldy berries color and are smaller and less juicy than the fore the mold spreads. Calimyma. Kadota figs are used for canning and cooking as their flavor, texture and color usually have a sweeter flavor and definitely a hold up best when canned. Other popular prettier color than the white varieties. varieties include the Brown Turkey, Grapefruits' bitter taste comes from the Brunswick, and Celeste. Figs are easy to dry natural quinine in the membranes. To pick (Directions are given in the CANNING AND juicy ripe grapefruit, pick the ones that are PRESERVING section, p. 225). If purchased to heaviest for their size and slightly soft. eat fresh, pick those with the darkest color that are filled out and plump, not withered. KIWIS are little brown fuzzy fruits with green They mold easily and need to be eaten soon flesh and tiny edible black seeds. They are after pichng or purchasing. If the skin of the ripe when slightly soft. Kiwis have a lemony fresh ones makes your mouth itch, break the taste and are excellent in fruit salads. They sktn open and turn the fig inside out before also can be eaten peeled or sliced in half and eating it. (This may sound strange, but it was spooned out. shown to us by a fruit distributor who ate a lot of figs, and it works.) LEMONS are citrus fruits most often used for their juice. Lemon juice added to a dish right GOOSEBERRIES are green, waxy berries before serving will heighten and accent the which are not usually eaten raw or found in flavors of the dish. Lemon juice can also be groceries except canned. They make an used in place of vinegar in salad dressings. excellent pie, but require a lot of sweetening. Meyers lemons are sweet and are excellent in baking, sauces, fruit jells and marmalade. To GRAPES are available in many varieties. increase the amount of juice in a lemon, just When ripe, they should still be slightly firm before using roll the fruit on a counter top, and have a well developed round or slightly pressing hard enough to depress the fruit but elongated shape. Taste one to see if the not hard enough to burst the skin. Small to flavor is developed or if they were picked medium sized fruits are preferred for their too green to be sweet. Thompson Seedless, thin skin; choose ones that are heavy for Muscat, Perlette and other green grapes their size. actually turn slightly yellow-brown and translucent when they are ripe. Concord, LIMES are similar in size and shape to Cardinal, Emperor and other red-purple lemons but their skin is green and their juice grapes are ripest when the color is very deep more sharp and delicately flavored. They and dark. The most readily available grapes may be used like lemons. are the Thompson Seedless. Early in the season, the small green Perlette grapes are MANDARIN ORANGES include TANGELOS, available, whle later in the summer you can TANGERINES, TEMPLE ORANGES and get the larger varieties. Grapes grown in TANGORS. All are all small orange-like citrus South America are ripe at the opposite time fruits, each with a distinctive taste. They are of year, so fresh grapes are available almost usually only available jn the winter months. all year. A favorite of ours is the Red Flame. Tangelos are a cross between a grapefruit If cooking with grapes, most cooks prefer the and a tangerine and have a tangy taste. Concord for its flavor and intense color. For Mandarin oranges are usually the sweetest of eating raw, most people prefer the seedless these. All of them peel easily and are good in varieties. Many varieties grown for wine are children's lunches, but most do have seeds. also excellent raw or juiced. MANGOES are tangy tropical treats rich in GRAPEFRWS are citrus fruits high in Vitamins A and C. The fruit is usually yellow Vitamin C. Grapefruits are best from with tinges of red. It is slightly soft when ripe December through February. They come in (but not mushy) and has a fragrant aroma. pink and white varieties. Ruby Red The skin should be peeled and the fruit cut grapefruits (identifiable by the red blush that from the large, flat pit. Mexican mangoes are shows through a small section of skin) k------huge compared to the more commonly thud is indicative of an underripe melon and 3 marketed Hawaiian varieties. a resounding sound is a sign that the melon g is ripe. If cut, look for a deep red color and dark colored seeds. White seeds indicate an immature melon. Melons that are past their CASABAS, unlike most melons, have a prime will be dry and mealy or stringy. A atter bottom end on which they are usually watermelon makes a fun and colorful salad when sold. When ripe, this end should bowl. Cut off the top third of the melon the soft and the melon should have a long way. Remove the flesh of the melon and nt melon odor. The skin turns slightly gently scrape the insides. Then notch the and the flesh gets whiter (less green) edge as for "jack-o-lantern" teeth, and fill nslucent as it ripens from the center with fruit salad. hey are excellent served with lemon. NECTARINES are not hybrid fruits, although NSHAWS have a fairly smooth, hard they resemble both peaches and plums. low-green skin. They have an elongated They may be freestone or cling, which with rather pointed ends. As with the explains why some slip from their pit and a, their skin begins to turn yellow as others are hard to separate from it. They elon ripens and the blossom end have smooth skins which turn reddish gold be slightly soft and aromatic. The as the fruit ripens. The fruit is ripe when it is 1s a translucent pale salmon color and is uniformly slightly soft (not as soft as a peach lent served with lemon. gets) and the skin is yellow (not green) in between the red areas, and can easily be NEYDEWS are available with a white to pulled off the fruit. The flesh is slightly tart flesh or with an orange flesh. The yet sweet. They do not need to be peeled fleshed ones are good served with and are a delightful addition to fruit salads, ons. The melons should be reasonably and are also good in jams, pies and canned. ith a smooth slun that tends toward hen ripe. The orange fleshed ORANGES are citrus fruits with a high ews have an orange glow through the vitamin C content. The two varieties most ture melons have a waxy feel. Scar frequently found comrnerciaUy are Valencias the surface are not blemishes, but and Navels (so called because of the e result of an excess of sugar (they depression left when the "baby orange" sugar scars) and indicate a sweet sometimes found inside is removed). Ripe hen ripe, they will be just a little Valencias may sometimes have a greq tinge the blossom end with a sweet due to "re-greening" on the tree. Pick firm but not hard fruit that is heavy for its size. When juicing oranges, they may be rolled SKMELONS (cantaloupes, persian hard enough to depress $em but not hard etc.) are ripe when the netting on enough to break the sb,until soft before begins to stand out a little from the cutting in half. have a sweet smell. The stem end smooth, evenly shaped hollow. PAPAYAS become more yellow or even red hould be firm, without soft and develop a distinct fragrance as they ts, not soft and mushy. Look for medmm ripen. When ripe, they will be slightly soft val shaped melons with a yellow but not mushy. To prepare, peel and remove the black seeds. They can be eaten plain by cutting in half, scooping out the seeds and RMELONS should have a slightly dull then spooning out the flesh. They are good well rounded ends. The bottom side with a squeeze of lemon. turn yellow or tan as the melon ripens. umping is not always reliable, but a dull 8 FRUIT' PEACHES are round, fuzzy fruits with a early fall. They should be chosen when very golden color and sometimes tinges of red. fum, so they will have a crisp juicy bite with Fruit with green skin is not yet ripe. They more of the delicate flavor of a pear. They should be slightly soft with a peach fragrance add the flavor of pear to a fruit salad, but when ripe. Although some people eat them hold up better than US. and European with the skin, most people prefer to eat them varieties. peeled. When ripe, the skin peels easily. When peeling a large number, it is easiest to WINTER NELLIS pears are small and often blanch them (see p. 236). It is easier to can heavily russetted. They store well, the freestone varieties than the cling peaches maintaining a good flavor and texture. as the fruit slips away from the pit. There are numerous modern varieties, but the old PERSIMMONS have an awful reputation for fashioned Elberta and Rio Oso Gem varieties puckering mouths; however, if they are ripe, can be much juicier and more flavorful. they don't cause puckering at all. Because they are far too delicate to ship when ripe, PEARS should be firm but not hard when one must wait-sometimes for weeks-for ripe. They ripen quickly and are mealy when the fruit to get ripe. They ripen most evenly overripe. If picking pears, they should be in the cold and can be frozen when almost picked when green and allowed to ripen off ripe, then defrosted and eaten raw. For the the tree, as they become mealy when common Hachiya variety with the pointed allowed to ripen on the tree. There are ends, wait until the skin gets translucent and several varieties and colors available. the fruit is extremely soft. The smaller, flatter, tomato shaped Fuyu persimmon loses its BARTLETT pears are the most common, astringency before it gets ripe, and can be with a pleasant texture and mild flavor. They eaten when firm or crispy. Persimmons are ripen earliest (in the summer) but do not good raw, in fruit salads or as an ingredient store well. They should be a clear yellow or in frozen fruit ice creams or baking. They are red color, with perhaps a tinge of green available in the very late fall or early winter. when ripe. PINEAPPLES which are ripe will give slightly BOSC pears are a winter variety, smaller when pushed at the stem end and the inner than Bartlett, with a long tapering neck. They leaves will detach with a gentle pull. have a yellow or reddish skin with a marked Normally, the skin is greenish brown when tendency to russet (turn rough and brown). unripe, yellow when almost ready to eat, and Russeting is normal and does not adversely tinged with red and orange when fully ripe. affect the quality of the fruit. The "pineapple smell" will get stronger and stronger as the fruit ripens and the little COMICE pears have the most delicate and bumps will stand out more. Avoid those with "melt-in-your-mouth" flavor. They bruise very mold on the bottom or a fermented odor, as easily and do not store well. They are usually the fruit has passed its p&ne. available from late fall to Christmas time. The skin (which does not taste very good) turns To prepare for eating, cut off the leaves and greenish yellow or red when the fruit is ripe. a small part of the top. Quarter the pineapple from end to end. With a small paring knife D'ANJOU pears are mid-season fruits cut off the skin, cutting off the "eyes" but not which store well. They are a creamy yellow the flesh. These quarter "boats" can be to yellow-green when ripe, and may russet. scraped with a soup spoon to remove all the flesh and juice or can be used as fruit salad PEAR APPLES OR ASIAN PEARS resemble bowls. Remove the tough center core and cut a cross between a Bartlett pear and a Golden the pineapple in spears or chunks. Delicious apple, but they are true pears. Alternatively, the fruit can be sliced into They are available in the late summer and circular sections and then peeled and cored with a paring knife. S come in green, yellow, red, purple have coarse fibers in it. The light pink ue skins with tastes ranging from tangy hothouse variety is less tart and not as sweet and skins that are bitter or sweet. stringy. To prepare, wash, and cut in 1/2 fresh plums are Japanese or domestic inch pieces. Use about 2/3 C of honey and ties. The pits of most are difficult to 1/4 C of water for every pound of rhubarb ove. Plums are slightly soft but not and simmer in a heavy pan until rhubarb is when ripe and are a colorful addition soft. Pies may be spiced with cinnamon. salads. They also make a tasty About Dried Fruits
PLUMS (European plums) are a Many fruits are available dried. Almost any grown almost exclusively for fruit can be dried at home or made into . However, some varieties such as the FRUIT LEATHERS (p.237). Dried fruit keeps prune are excellent raw also. The dark very well if it is kept cool, dry and in it is smaller and oval in shape with a bug-proof containers. Storage is discussed h brown sweet flesh. more completely in the section on KITCHEN WAYS (p. 21). The drying process itself is re bumpily rounded and discussed in the section on CANNING AND PRESERVING (p. 237). It is possible to eat dried fruit as is or reconstituted by soaking or cooking it in water or fruit juice. Try soaking dried apricots overnight in orange juice. The , The jelly like stuff orange juice absorbs some of the apricot d to eat, the pith is flavor and the apricots become plump and t the fruit in half and remove seeds or soft. Dried fruit is the perfect food for technique: Thoroughly mash the backpacking or taking along in a sack lunch. As a candy substitute, dried fruit is great, but just like candy, it sticks to the teeth and the skin in one place encourages decay if not removed by e juice. Be careful, the juice brushg the teeth. spurt ot~tof the pomegranate. Most commercial dried fruit has been treated S are dried grapes, usually a seedless with sulfur and some form of chemical . The most common are the Thompson preservative or fumigant. Naturally-dried fruit onukka (large, very is often drier than the soft, chewy commercial product, which reduces the need for chemical preservatives. The lower moisture content makes the fruit tougher, but soalung easily softens it. In the absence of sulfur, there is a tenddncy for the fruit to darken and discolor, but this doesn't affect the nutritional value or taste. Naturally-dried fruit may ferment in hot, moist conditions, so ey are poisonous! The buy it from someplace where it is stored in a , however, are delicious when cool location. It's a good idea to wash the ered with honey and eaten as a sauce fruit to remove dust and possible insect eggs. barb is also delicious When purchasing large amounts of dried fruit ed with apples or other fruits such as (i.e. from a buying club or co-op) remember . If possible, pick thin red stalks as that the best quality fruit is available soon will be tender and impart a red tint to after the season of that particular fruit. sauce. If the stalks are thick, they may be led as celery so that the sauce does not FRUIT SALADS Calories: 416.6 Fat (gm): 17.5 Fruit salads can be served with any meal as a Protein (gm): 3.2 salad or as a dessert. You will find salads Cholesterol (mg): 0 containing both fruits and vegetables in the Sodium (mg): 15.3 SALADS section (p. 59). Some salad dressings in the SALADS section may also be used on VARIATIONS: Omit honey and apple juice or fruit salads. substitute dried figs or other minced dried fruit for the dried fruit in the recipe. Add an The salads that follow include fruit available avocado for a more substantial salad. Add or during different seasons. Experiment, using substitute other sweet fruits in season such as what you have available locally. Cut the fruit pears, -other berries, peaches, etc. into small bite-sized pieces but do not mince. You want to be able to identtfy the fruit and Tropical Delight also have the flavors blend. Preparation time: 20 minutes Include contrasting colors and textures. Fruit Yields: 4 servings salads will keep 24 to 36 hours if your fruit is fresh, you don't use bananas, and it is kept 2 C pineapple, peeled and cut into refrigerated in a tightly closed container. bite-sized pieces Serving sizes are approximate, depending 1 grapefruit, peeled and cut into upon when and to whom you are serving bitesized pieces these salads. On summer days you can 2 oranges, peeled and cut into bite-sized make a fruit salad for breakfast whlch can pieces also be eaten for lunch or for snacks 1/4 to 1/2 C date pieces throughout the day. 1 avocado, peeled and cut into bite-sized pieces Spring Sweet Fruit Salad 11/, T honey
Preparation time: 15 minutes Combine ingredients and stir vigorously to Yields: 4-6 servings mix juices. This makes a creamy dressing.
2 medium apples, cut into bite-sized Calories: 228.4 pieces Fat (gm): 7.3 2 firm bananas, peeled and sliced Protein (gm): 2.0 1/4 C raisins or currants or dried Cholesterol (mg): 0 cranberries Sodium (mg): 6.9 1/4 C date pieces 1/4 C minced apricots or prunes 1/2 C shredded coconut 1 basket strawberries, sliced or quartered 2 T honey 1/4 C apple juice
Combine the above ingredients except the honey and apple juice. Mix the apple juice and honey and pour over salad. Winter Fruit Salad +--- Summer Salad 2 "reparation time: 20-25 minutes Preparation time: 10-15 minutes
2 yields: 6 servings Yields: 4 servings
2 firm bananas, sliced 3 small to medium apples, cut into , cut into bite-sized pieces bite-sized pieces 1/4 C cashews 1/4 C minced dried apricots, raisins or date pieces or other dried fruit
Mix ingredients and top with BANANA HONEY DRESSING (p. 46), or a T of honey. If apples are old or slightly overripe, a ce dried pineapple (minced) or squeeze of lemon juice perks up the flavor and helps keep the salad from discoloring.
as directed in list of Calories: 186.8 in a bowl. Serves 6. Fat (gm): 4.4 Protein (gm): 2.2 Cholesterol (mg): 0 Sodium (mg): 3.3
VARIATION: Add 1 C sliced canned peaches or other canned fruit.
Banana Orange Salad le-less Salad Preparation time: 10 minutes paration time: 15-20 minutes Yields: 2 servings Ids: 6 servings 1 large orange melon balls or bite-sized pieces 1 large banana bananas, peeled and sliced 1 T honey , cut into bitesized pieces ricots, cut into bite-sized pieces Peel and cut the orange into bite-sized (peeled), or nectarines pieces. Add the honey. Mash a few pieces of cut into bite-sized pieces the orange to draw out the juices. Peel and sliced strawberriesor blackberries or slice the banana and fold into the orange and eberries honey mixture.
sh fruit and cut into bite-sized pieces. Mix Calories: 116.0 d serve. Fat (gm): .2 Protein (gm): 1.0 Cholesterol (mg): 0 Sodium (mg): 1.0 Indian Fruit Salad Spicy Fruit Dressing
Preparation time: 20 minutes Preparation time: 10 minutes Yields: 6 servings Yields: about 13/4 C
1 large pear, cut into bite-sized pieces i7bis dressing almost has the consistency of 1 C fresh seedless grapes, cut in half mayonnaise. 1 apple, cut into bite-sized pieces 1 banana, sliced 1/2 C honey 1 C berries (raspberries, blueberries or 1/4 t salt blackbefiies) 1Coil 1/2 C cashew pieces 1 T mustard powder 1/3 C cream 11/2 T POPPY seeds 1/2 t vanilla 1/2 C lemon juice seeds of 2 cardamom pods or 1/4 to 1/2 t ground cardamom Blend ingredients together. 1 pinch saon 2 T honey Per Tablespoon: Calories: 92.0 Mix ingredients and serve. Fat (gm): 7.5 Protein (gm): .2 Calories: 195.4 Cholesterol (mg): 0 Fat (gm): 8.7 Sodium (mg): 20.3 Protein (gm): 2.6 Cholesterol (mg): 11.4 Fruity Fruit Salad Dressing Sodium (mg): 7.9 Preparation time: 10 minutes FRUIT DRESSINGS Yields: lV4 C (See also LEMON HONEY DRESSING, p. 65) 1 large banana, peeled Banana Honey Dressing 1 peach, peeled and pit removed 1 t lemon juice (optional) Preparation time: 10 minutes 1 t honey (optional) Yields: 3/4 C Liqurfy fruits in blender. If desired, add the 1 large banana lemon and the honey. The lemon will keep 2 T cashews or walnuts the banana from turning brown. Serve over a 1 T honey fruit salad. 1 t lemon juice t Per Tablespoon: Mix in a blender until smooth. Calories: 7.1 Fat (gm): Trace Per Tablespoon: Protein (gm): Trace Calories: 23.3 Cholesterol (mg): 0 Fat (gm): .7 Sodium (mg): .1 Protein (gm): .3 Cholesterol (mg): 0 VARIATION: Add blueberries-yum! Sodium (mg):.5 NOTE: This dressing is good on "dry" salads, but it does not keep even for a few hours and should be eaten immediately. Agar jells can be used for salads, snacks and ----- Avocado Yogurt Dressing i desserts. Layer different flavors and colors in preparation time: 10-15 minutes parfait glasses and top with whpped cream 5 yields: 6-8 servings for an elegant dessert. Jell in a small plastic container with a tight lid or small thermos for o, peeled and pit removed a child's (or adult's) lunch. All of the dried coconut following recipes jell well and can be made in molds to be served shunmering on a plate. Have fun!
together until smooth. Basic Fruit Jell
Preparation time: 20-25 minutes Chill time: 2-3 hours Yields: 3 servings
1V2C hitjuice 2 to 4 T honey 1/4 C lemon juice FRUIT JELLS 1 T agar fIakes or 1V2t granulated agar 1 C fruit, cut in bite-sized pieces member the colorful jells filled with ous fruit that you probably enjoyed as a Cut the fruit before starting as the jell sets very rapidly. Stir the agar into half of the fruit juice and let sit for 1 to 2 minutes. Add the honey. Bring to a boil and boil for 2 works as gelatin does (gelatin is a minutes, stirring constantly. It will foam so you need a pan about 4 times as deep as the liquid. Remove from the heat and add-the agar jells will seep liquid after 24 hours rest of the liquid. Cool to room temperature . This does not affect the jell and can be and gently stir in the fruit. Refrigerate untd who have worked set. t you cannot use Using orange juice and peaches: Calories: 162.2 Fat (gm): .1 Protein (gm): 1.7 Cholesterol (mg): 0 Sodium (mg): 2.8 .J
also be substituted for gelatin. If r doesn't turn out the consistency
using granulated agar in these , you need to use 1/2 as much as Orange Agar Jell Pear Apple Cinnamon Jell
Preparation time: 20-25 minutes Preparation time: 20-25 minutes Chill time: 2-3 hours Chill time: 2-3 hours Yields: 4 servings Yields: 6 servings
3V4 C orange juice 2 T agar flakes or 1 T granulated agar 2 to 4 T honey (optional) 3V2 C apple juice 2 T agar flakes or 1 T granulated agar 3Ccannedpears 2to3Cfruit 1/2 t cinnamon
Cut the fruit before starting as the jell sets Cut the fruit before starting as the jell sets very rapidly. Stir the agar into half of the very rapidly. Stir the agar into half of the fruit juice and let sit for 1 to 2 minutes. Add juice and let sit for 1 to 2 minutes. Add the the honey. Bring to a boil and boil for 2 honey and cinnamon. Bring to a boil and minutes, stirring constantly. It will foam so boil for 2 minutes, stirring constantly. It will you need a pan about 4 times as deep as the foam so you need a pan about 4 times as liquid is. Remove from the heat and add the deep as the liquid. Remove from the heat rest of the liquid. Cool to room temperature and add the rest of the liquid. Cool to room and gently stir in the fruit. Refrigerate until temperature and gently stir in the fruit. set. Refrigerate until set.
Calories: 164.9 Calories: 129.5 Fat (gm): .2 Fat (gm): .1 Protein (gm): 2.7 Protein (gm): .4 Cholesterol (mg): .O Cholesterol (mg): 0 Sodium (mg): 2.7 Sodium (mg): 8.8
Berry Orange Jell Banana Lemon Jell
Preparation time: 20-25 minutes Preparation time: 20-25 minutes Chill time: 2-3 hours Chill time: 2-3 hours Yields: 6 servings Yields: 6 servings
2 T agar flakes or 1 T granulated agar 3 C water 1V2 C cold water 5 T lemon juice 13/4 C orange juice 3 T honey 2 C raspberries 2 T agar flakes or 1 T granulated agar 2 bananas, pureed smooth Stir the agar into the water and let sit for 1 to 2 C fruit, cut into bite-sized pieces 2 minutes. Bring to a boil and boil for 2 minutes, stirring constantly. It will foam so Cut the fruit before starting as the jell sets you need a pan about 4 times as deep as the very rapidly. Stir the agar into half of the liquid. Remove from the heat and add the water and let sit for 1 to 2 minutes. Add the orange juice. Cool to room temperature and honey. Bring to a boil and boil for 2 minutes, gently stir in the fruit. Refrigerate until set. stirring constantly. It will foam so you need a pan about 4 times as deep as the liquid. Calories: 78.9 Remove from the heat and add the rest of the Fat (gm): .4 liquid. Cool to room temperature and gently Protein (gm): 1.5 stir in the fruit. Refrigerate until set. Cholesterol (mg): 0 Sodium (mg): 3.8 FROZEN FRUIT DISHES Zinnamaroon
Banana Ice Cream Preparation time: 5-10 minutes Yields: 6 servings Preparation time: 5-10 minutes (freeze bananas overnight) 5 hzenbananas Yields: 6 servings 1 pint box of blac-es 1/4 to 1/2 t cinnamon 4 bananas 1 or 2 nectarines, chopped 1/3 C date pieces Freeze bananas in their skins until hard. Remove from the freezer and cut into 1 to 2 Peel and blend bananas. Fold in cleaned inch pieces. Slice the skin and peel it off berries, cinnamon, dates and chopped (they may need to thaw a little). Or, peel the nectarines. bananas before freezing and freeze in a plastic bag. Put the pieces in small amounts Calories: 156.3 into a blender and blend until smooth, or Fat (gm): 0 thaw a little and squish with a fork. Eat Protein (gm): 1.6 immediately or refreeze in a covered Cholesterol (mg):0 container. Top with CAROB SYRUP (p. 209, Sodium (mg): 1.2 fruit, nuts, or use in a parfait. VARIATIONS: Use applesauce in place of the Calories: 70.0 bananas. Add coconut. Substitute other dried Fat (gm): 0 fruit for dates. Protein (gm): .7 Cholesterol (mg): 0 Banana Popsicles Sodium (mg): .7 Preparation time: 5-10 minutes Nanapeachi (Fruit Ice Cream) Yields: 2 servings
Preparation time: 5-10 minutes 1 banana Yields: 8 servings 1 t honey 2 T cashews 5 ripe bananas, frozen 2 popsicle sticks 4 medium peaches, pits removed Cut fm peeled bananas in half crosswise. Let frozen bananas thaw slightly. Peel, Insert popsicle stick. Coat bananas with chunk and puree peaches. Peel and slice the warmed honey. Roll in chopped cashews. bananas, adding them to the peaches in a Freeze unwrapped until solid, then store in blender. Blend until mixture is a fairly freezer containers or plastic bags. uniform consistency like ice cream. Eat as is or return to the freezer for a while to harden Calories: 112.2 slightly. Fat (gm): 0 Protein (gm): 1.8 Calories: 84.1 Cholesterol (mg): 0 Fat (gm): 0 Sodium (mg):1.9 Protein (gm): .9 Cholesterol (mg): 0 VARIATION: Dip in CAROB SAUCE (p. 205) Sodium (mg): .6 instead of honey. FRUIT
Frozen Fruit Parfait FRUIT SAUCES, COMPOTES, PUDDINGS, ETC.
Raw Applesauce
Preparation time: 20 minutes , or 2V2 C pureed frozen Yields: 4 servings
es, persimmons, papaya or 6 medium apples 1/2 C apple juice 1V2 t lemon juice
Wash, core, and chop apples, leaving skins on. Put in the blender a few pieces at a time, adding enough apple juice to make blending easy. Scrape sides of blender frequently and gradually add the rest of the chopped apples. For best nutrition, color and flavor, raw applesauce should be prepared immediately before serving. It can also be added to cakes and breads, giving them a moist, rich texture.
Calories: 137.1 on time: 10-15 minutes Fat (gm): 0 Protein (gm): .4 Cholesterol (mg): 0 Sodium (mg): 3.5
VARIATION: Add other fruit such as bananas, berries, nectarines, peaches, or pears. gredients in parfait glasses or swirl in dishes. Serve immediately as the t between the hot and cold Applesauce Fig Apple Compote
Preparation time: 20 minutes Preparation time: 20 minutes Cooking time: 30-60 minutes Cooking time: 30-45 minutes Yields: 4 servings Yields: 4 servings
8 apples 1 C fresh figs, stemmed and cut in 1/2 C honey quarters 1 t cinnamon 1 medium apple, cut into chunks 1 small pear, cut into chunks Core and chop the apples. Peel if skins are 1/4 C dried apricots, finely chopped the slightest bit bitter. Using the heaviest 2 T raisins gauge pan you have (cast iron is best), cook pinch powdered ginger apples on the lowest heat possible. Cover pinch cinnamon tightly. If only a light gauge pan is available, or quick cooking is desired, add a small Simmer fruit and spices over a medium low amount of water or apple juice. Simmer very heat, stirring frequently until apples are soft slowly until juice is beginning to come out of and the figs and pears have cooked down the apples and they are beginning to soften. into a sauce. Serve hot or cold with millet or Add honey and cinnamon to taste. The yogurt. amounts given are approximate because the amounts needed depend upon the size, age Calories: 171.1 and variety of apples used. Cook until Fat (gm): 0 desired consistency; apples should be soft. If Protein (gm): 1.2 smooth applesauce is desired, put it through Cholesterol (mg): 0 a food mill, blend, or process in a food Sodium (mg): 4.5 processor. If apples are bland or mealy, add 2 to 4 T lemon juice to perk up the flavor. VARIATIONS: Add 1/2 t dried lemon peel or Serve warm or cold. 3 T lemon juice. Substitute 1 t CURRY POWDER (p. 223) for the other spices. Calories: 275.5 Substitute berries for the figs, peaches or Fat (gm): 0 plums for the pears, prunes for the dried Protein (gm): .5 apricots, or dates for the raisins. Cholesterol (mg): 0 Sodium (mg): 2.2 FIG APPLE PIE OR TURNOVER FILLBYG: Thicken by adding 2 T arrowroot dissolved VARIATIONS: Add raisins, chopped dates or in 2 T water. Add to the above mixture after other fruit. cooking into a sauce but before filling the
pie shell. + turn off heat, and let bananas steam until slightly soft.
time: 30 minutes Calories: 129.8 Fat (gm): .3 Protein (gm): .9 Cholesterol (mg): 0 Sodium (md: 7.2 ed cranberries or raisins r ale (there are several varieties Curried Fruit
preparation time: 20 minutes Yields: 4 servings
nis is excellent served over yogurt orplain. It can be made without the butter but the taste suffeers. i%is is from Joy's mother's recipe. She used a whole cup of butter! It can be made in the winterfmm canned unsweetened fruit. (If fruit is sweetened, omit or reduce the honey). spices in a large saucepan until uce heat to low, cover and 1 C pears, peeled and cut in half 1 C pineapple chunks 1 C peaches, peeled and quartered 1/2 to 1 C honey to the dried fruit mixture. Serve 2-3 t CURRY POWDER (p. 223) r chilled. This can be served over 1/4 C butter
Melt the butter with the honey and curry powder. Spread mixture on fruit in a flat baking pan. Bake at 300" for an hour, basting occasionally. Serve hot. Excellent with yogurt.
Calories: 303.5 Fat (gm): 11.7 Protein (gm): .9 Cholesterol (mg): 33.0 Sodium (mg): 126.4 , .,
VARIATION: Use bananas, apples, cashews, ed cooking apples and dates.
mixed dried fruit or raisins
bine all of the above ingredients except and cinnamon. Cook slowly in a kettle until apples are mushy. At this add bananas and cinnamon. Cover, Tapioca Fruit Pudding remove prunes to a serving dish. Combine arrowroot and orange juice. Add to syrup in preparation time: 20 minutes (includes saucepan. Bring to a boil and cook, stirring cooking) until thick and smooth. Pour over prunes. Yields: 6 servings May be served warm or cold. Good served with yogurt, cottage cheese or cream cheese. Joy's daughter refen to this as "Tadpole Egg Pudding" because of tbe shape of the tapioca Calories: 161.4 m it cooks. It is one ofherfavorites. Fat (gm):, 0 Protein (gm): .9 1Vz C water Cholesterol (mg): 0 1/3 C granulated tapioca (refer to "About Sodium (mg): 5.1 Tapioca" in the DESSERTS section p.193) Ginger Poached Pears 1/4 C honey 1/4 t salt Preparation time: 20 minutes (includes 1/2 C pineapple or other juice cooking) 1V2 T lemon juice Yields: 4 servings 1/2 C crushed pineapple 2 C fruit, cut in bite-sized pieces 1/2 C honey (nectarines, peaches, grapes, berried juice and grated rind of 1 lemon and 1 orange Mix tapioca, water, honey and salt in a heavy 1/2 to 1 t ginger saucepan. Heat over medium heat, stirring 4 pears, peeled and cored frequently, 5 to 10 minutes until tapioca is clear. Remove from heat and cool slightly. Bring the first three ingredients to boil. Add Stir in the pineapple and lemon juices and pears and simmer for 5 minutes, basting with fold in the fruit. Chill. the liquid mixture frequently. Good served with yogurt, cottage cheese or cream cheese. Calories: 120.3 Fat (gm): .2 Calories: 239.0 Protein (gm): .5 Fat (gm): 0 Cholesterol (mg): 0 Protein (gm): .6 Sodium (mg): 92.7 Cholesterol (mg): 0 Sodium (mg): 3.4 Honey Stewed Prunes
Preparation time: 3040 minutes (includes cooking) Yields: 5 servings
1 orange 20 large pitted prunes 1/3 C honey 1 T afiowroot 2 C water
Juice the orange and cut the peel into fine strips. In a saucepan, combine prunes, water, orange peel and honey. Bring to a boil, cover and simmer 20 minutes until prunes are soft. Using a slotted spoon, mmer Fruit Soup cinnamon. Bake at 350' for 40 to 60 minutes (depending on the size of the apple), until paration time: 20 minutes apple is soft. Zf apples begin to dry out, baste with apple juice or water and cover.
Calories: 160.3 Fat (gm): 0 Protein (gm): .8 Cholesterol (mg): 0 Sodium (mg): 3.1
Baked Banana Apples
Preparation time: 15 minutes Cooking time: 1 hour Yields: 6 servings
well to prevent lumping. Mix in 2 medium bananas fruit and honey. Bring to a boil, 1 T lemon juice to prevent lumping. Remove from 1/4 C honey dd lemon and vanilla. Stir well, cover, 1/4 t nutmeg chill. Just before serving, add additional 6 medium baking apples
Wash and core apples and place in a shallow baking dish. Peel and mash bananas and mix with lemon juice, honey and nutmeg. Fill apples with banana mixture. Bake at 375" for 1 hour or until tender.
Calories: 160.3 ED FRUIT DISHES Fat (gm): 0 Protein (gm): .6 Cholesterol (mg): 0 Sodium (mg): 2.5
tion time: 10-15 minutes
ple for each person
alnuts or cashews Baked Bananas Baked Peaches
Preparation time: 10 minutes Preparation time: 15-20 minutes Cooking time: 10 minutes Cooking time: 30 minutes Yields: 2 servings Yields: 6 servings
2 medium bananas 1/3 C honey 2 T lemon juice 1/4 C lemon juice 2 T honey 1/2 C water 6 to 8 medium peaches Peel bananas and halve lengthwise. Combine lemon juice and honey and spread Mix the first 3 ingredients. Peel peaches, cut over bananas, coating them thoroughly. Bake in half and pit. Arrange them in a 2 quart at 400" for 10 minutes or until bananas are casserole. Pour honey mixture over peaches. golden. Cover and bake at 350" for 1/2 hour or until tender. Serve warm or cold. May be served Calories: 173.0 with cream or yogurt. Fat (gm): 0 Protein (gm): 1.0 Calories: 102.4 Cholesterol (mg): 0 Fat (gm): 0 Sodium (mg): 5.0 Protein (gm): .5 Cholesterol (mg): 0 VARIATIONS: Use molasses instead of honey. Sodium (mg): 3.5 Add 1 T butter to basting mixture. Add 1 t dried orange rind or 1/2 t ginger. Add 1/4 C Honey Baked Pears coconut shreds to basting mixture. Preparation time: 10 minutes Baked Curried Bananas Cooking time: about 30 minutes Yields: 4 servings Preparation time: 15 minutes Cooking time: about 15 minutes 3 T lemon juice (1 lemon) Yields: 4 servings 1/2 C honey 1 t cinnamon 4 large bananas 2 t oil 1/4 C butter 4 large pears, halved and cored - 1 t CURRY POWDER (p. 223) 1 T honey Mix first four ingredients and pour over pear halves in shallow, slightly oiled baking pan. Cut bananas in half crosswise and then Bake until soft at 350°.pServehot. May be lengthwise. Melt butter in shallow baking served with yogurt or cream. dish in preheated 350" oven. Stir in curry powder and honey. Dip banana pieces in Calories: 252.5 mixture, turning to cover well. Bake about Fat (gm): 2.3 15 minutes. Protein (gm): .5 Cholesterol (mg): 0 Calories: 230.8 Sodium (mg): 3.2 Fat (gm): 11.7 Protein (gm): 1.1 Cholesterol (mg): 33.0 Sodium (mg): 124.5 FRUIT Broiled Grapefruit
Preparation time: 5 minutes Fried Bananas Cooking time: 3-8 minutes Yields: 2 servings
time: 10 minutes 1 grapefruit 1V2 T honey 1 T butter
Wash and dry grapefruit and cut in half crosswise. With a sharp knife, cut around 2 T milk, apple juice or water the sections, separating the soft fruit from the membranes. Spread the top with honey and dot with butter. Broil until the honey begins /4 t dried lemon peel to caramelize. Serve hot for breakfast.
Calories: 141.8 flour to honey. Add seasonings. Add Fat (gm): 5.8 ugh liquid a little bit at a time to make a Protein (gm): .8 k batter. Cut peeled bananas in half Cholesterol (mg): 16.5 Sodium (mg): 62.2
ONS: Substitute 1/4 t to 1/2 t rmeric for all the above spices.
Waldorf Salad 61 Basic Vegetable Salad 61 Buffet Salad Bar 62 Solid Salad 62 Sadhu Salad 62 Hearty Salad 62 Carrot jell 63 Coleslaw 63 Italian Salad 63 Potato Salad 64 Broccoli Corn Salad 64 VEGETABLE SALAD DRESSINGS 64 Basic Vegetable Salad Dressing 64 Lemon Honey Dressing 65 Alfalfa Sprout Dressing 65 Tapasvini's Squeeze Bottle Dressing 65 Russian Dressing 65 a FRUIT SALAD or Basic Vegetable Salad NGS, please refer to Preparation time: 15-20 minutes egetable salads, those salads whtch Yields: 6 servings fruits and vegetables in them, and This salad will keep well for 48 hours if kept tightly sealed and refrigerated. Practically speaking, that means that it can be made on the weekend and last for 2 wad nights with just a little addition of something different each night. Adding any other vegetables included under the variations will cut down es, cored and diced, but not on the storage time. This salad is also good in sandwiches in place of plain lettuce.
1 head red leaf lettuce, thoroughly washed and tom into bite-sized pieces 1 large carrot, peeled and grated 1 beet, peeled and grated (p. 213) (omit lemon juice if 1 C alfalfa sprouts 1 stalk celery, minced 1 medium zucchini, thinly sliced or yonnaise, honey and lemon juice. grated Iery and diced apple. Mix well and Combine ingredients and toss. Serve as is, topped with sunflower seeds, or with any of the dressings included in this section.
Calories: 18.5 Fat (gm): trace Protein (gm): .7 Cholesterol (mg): 0 Sodium (mg): 18.4
VARIATIONS: Add a tomato or two, thinly sliced. Omit beets. Substitute another type of lettuce. Substitute grated Jerusalem artichokes for the carrots or beets. Substitute cucumbers or other summer squash=fo~the zucchini. Add another type of sprout or broccoli or caulklower florets. Avocados, peppers, fresh raw sweet corn and any other fresh vegetables can be added when they are available. Buffet Salad Bar raw or steamed corn, raw broccoli or caukflower florets. Preparation time: 45-60 minutes Sadhu Salad 7bis salad is great for guests or an informal family meal. On a serving table, place the Preparation time: 30 minutes following: Yields: 6 servings
BASIC VEGETABLE SALAD (p.61) 8 leaves of swiss chard or 1bunch of Bowls of tomatoes, broccoli and spinach, torn in bite-sized pieces cauliflower flowerettes 4 small tender zucchini, thinly sliced Bowls of chilled, cooked vegetables such 1 to 2 C cut green beans, steamed and as corn or asparagus. cooled Bowls of drained, cooked kidney or 3 medium carrots, scrubbed or peeled garbanzo beans and grated Bowls of GOMASIO (p. 223, sunflower florets from 2 stalks broccoli seeds, artichoke hearts, nuts, pitted olives, 3/4 C RUSSIAN DRESSING (p. 65) grated cheeses Containers of a couple of different Toss with dressing. dressings GUACAMOLE (p. 154) Calories: 165.6 Fat (gm): 12.7 Thls can be served with bread or dessert or Protein (gm): 1.9 as a meal unto itself. Cholesterol (mg): 0 Sodium (mg): 651.6 Solid Salad Hearty Salad Preparation time: 25 minutes Yields: 2 servings Preparation time: 30 minutes Yields: 3-6 servings 1 large carrot, peeled and grated 1/2 pound green beans, cooked and cut lVZC lentil sprouts 1 C bean sprouts 1large carrot, peeled, quartered and 1/2 C alfalfa sprouts thinly sliced 1 stalk celery, minced florets of 2 medium stalks of broccoli 2 T olive oil 1/2 medium head of red leaf or butter 1 T lemon juice lettuce 1t SALAD HERBS (p. 222) Optional: steamed peas, tomatoes, GOMASIO (p. 223) (optional) romano cheese, sunflower seeds
Toss together. Lightly steam the broccoli, carrots and sprouts. Cool. Tear the lettuce into bite-sized Calories: 219.8 pieces. Layer the lettuce on plates and top Fat (gm): 13 with a mound of the cooked vegetables. Protein (gm): 4.8 Garnish with any of the optional ingredients. Cholesterol (mg): 0 Sodium (mg): 42.3 Calories: 64.5 Fat (gm): .2 VARIATIONS: Nuts and seeds can be added Protein (gm): 3.0 if desired. This can be made with other Cholesterol (mg): 0 vegetables: try raw peas, steamed asparagus, Sodium (mg): 19.0 -Carrot Jell Italian Salad
tion time: 20-25 minutes Preparation time: 3040 minutes Yields: 6 servings ds: 6 servings 1 bunch broccoli, taw or lightly steamed and cat into bite-sized florets 1 head cauliflower, raw or lightly steamed and cut into bite-sized florets 3 medium carrots, scrubbed or peeled or 1 T granulated agar and sliced thin 3 stalks celery, minced 1/2 C sunnowet seeds 1 C black olives, halved and pitted 2 C artichoke hearts, quartered (optional) casionally, until boiling. Boil 2 1Vz T lemon juice It will tend to boil over.) Remove 1/2 t crushed fennel seeds t and add the rest of the water. Cool 1/2 C chopped parsley 1/4 t salt ts. Add the lemon juice and carrots. 1 t oregano o a 4 to 5 C mold. 1/2 to 1 C feta cheese, crumbled (optional)
Combine ingredients and toss. Serve on a bed of lettuce.
Calories: 207.4 Fat (gm): 13.3 ON: Add 1 to 2 C pineapple chunks. Protein (gm): 5.0 Cholesterol (mg): 0 Sodium (mg): 467.0
on time: 15-20 minutes
ine ingredients well and chill. Potato Salad using them hot, serve immediately so that the hot vegetables do not wilt the greens. Preparation time: 90 minutes (includes cooling time for potatoes) Calories: 61.4 Yields: 6 servings Fat (gm): .3 Protein (gm): 1.8 4 medium potatoes, cut into cubes, Cholesterol (mg): 0 steamed and cooled (leave skins on) Sodium (mg): 68.2 1stallc celery, minced 1 carrot, peeled and grated VEGETABLE SALAD DRESSINGS 1/2 t did weed 1/2 t salt Refer to the FRUITS section (p. 35) for FRUIT 1/2 t dry mustard SALAD DRESSINGS. Some dressings for 1/3 C TOFU MAYONNAISE (p. 153) FRUIT SALAD may be equally tasty with VEGETABLE SALADS. Combine all ingredients and serve Basic Vegetable Salad Dressing VARIATION: add minced dill pickles and minced olives; use new red potatoes (6 to 8 Preparation time: 10 minutes small ones). Yields: 3/4 C
Calories: 128.1 1/4 C lemon juice or vinegar (or more) Fat (gm): 3.8 1/2 C oil (or less) Protein (gm): 2.4 1 t SALAD HERBS (p. 222) or 1/4 t dill Cholesterol (mg): 0 weed, oregano, basil or pepper Sodium (mg): 199.2 1/4 t salt to taste
Broccoli Corn Salad Combine ingredients in a jar that can be shaken without leaking. The flavor of the Preparation time: 30 minutes-2 hours herbs will be enhanced by steeping in the oil (depending on whether broccoli and corn and lemon overnight. Shake well are steamed and chilled) immediately before use. Yields: 6 servings Per Tablespoon: Florets of one bunch of broccoli Calories: 81.0 3 ears of sweet corn Fat (gm): 8.4 3 small carrots, scrubbed or peeled and Protein (gm): 0 grated Cholesterol (m&: 0 4 leaves of chard or 8 of spinach Sodium (mg): 178.7 "- 4 leaves of romaine lettuce 8 leaves of red leaf lettuce 1 C alfalfa sprouts
Wash the broccoli. Husk the corn and slice off the kernels. If desired the corn and broccoli florets may be lightly steamed and chilled or used hot. Wash the greens and tear into bite-sized pieces. Toss the greens, sprouts, and grated carrots. Place on plates and top with the corn and broccoli. If you have steamed the corn and broccoli and are Tapasvini's Squeeze Bottle Dressing
Preparation time: 20 minutes Yields: 1 C
7bis tastes good on cooked vegetables or green salads. It is thick and smooth so can be stored and served in a squeeze bottle. Kids love it!
1/4 C lemon juice 1/2 t salt 3 T honey 4 ounces tofu 2 T sesame seeds 2 T water
Combine all ingredients in blender and blend until sesame seeds are ground. This will keep for a couple of days in the refrigerator.
Per Tablespoon: Calories: 24.4 Fat (gm): .8 Protein (gm): .7 Cholesterol (mg): 0 Sodium (mg): 68.5 es and used as a dip. Russian Dressing
Preparation time: 10 minutes Yields: 1 C
1/2 C oil 2 T lemon juice 1/2 C tomatoes or puree 2 t salt 1/4 t SALAD HERBS (p. 222) 1/2 t paprika t'
Blend well in a jar which won't leak when shaken. ON: Substitute SALAD HERBS or a commercial blend of Italian Per Tablespoon: r the herbs listed. Calories: 61.7 Fat (gm): 6.3 Protein (gm): trace Cholesterol (mg): 0 Sodium (mg): 267.4 NOTES ON SALADS
@ VEGETABLES VEGETABLES
ABOUT VEGETABLES 69 Stuffed Bell Peppers 93 Classification of Vegetables 69 Chestnut Stuffing 94 Fresh Vegetables 71 Bread Stuffing 94 SPROUTS 78 EAST INDIAN VEGETABLE DISHES 95 QUICK REFERENCE CHART FOR Spicy Braised Vegetables 95 SPROUTING 79 Curried Vegetables 95 COOKED VEGETABLES 81 Golden Squash 96 Steaming Vegetables 81 Zucchini Vegetable 96 Stir Frying 81 Alu Sabji 96 Sauteing 81 Curried Peas and Cauliflower 97 Braising 82 Vegetables Pakora 97 Deep Fried Vegetables 82 Curried Brussel Sprouts and Cauliflower VEGETABLE RECIPES 82 Casserole 98 STEAMED VEGETABLE RECIPES 82 ORIENTAL VEGETABLE DISHES 98 Suggestions for Leftover Steamed Sweet 'n Sour Vegetables 98 Vegetables 83 Green Beans Oriental Style 99 STOVETOP COOKED VEGETABLES 83 Tempura 99 Ratatouille 83 Browned Almond Cauldlower 83 Honey Orange Parsnips 84 Sweet 'n Sour Beets 84 Gingered Carrots 84 Minted Carrots 84 Caraway Beets and Peas 85 Lemon Chilled Broccoli 85 Creole Stir Fry 85 Crunchy Cooked Salad 86 Carrot-Cabbage Saute 86 Country Fried Winter Squash 86 Zucchini Parmesan 87 Cabbage Amandine 87 Summer Vegetables 87 Green Winter Vegetables 88 BAKED VEGETABLES DISHES 88 Broccoli Au Gratin 88 Turnip Casserole 88 Baked Eggplant Slices 88 Winter Squash Supreme 89 Candied Almond Squash 89 Nutty Candied Yams 89 Orange Yam Casserole 90 Dilled Mashed Potatoes 90 STUFFED VEGETABLES 90 Stuffed Baked Potatoes 90 Herbed Potato Boats 91 Stuffed Cabbage 91 Stuffed Holiday Squash 91 Stuffed Rainbow Cabbage 92 Stuffed Zucchni 92 Corn Stuffed Zucchini 93 T VEGETABLES After getting the vegetables home, cut the tops off your root vegetables as the tops getable is the edible root, stalk, leaf or continue to draw the moisture and nutrients er of a plant. Corn (which is a grain) and from the root until removed. e fruits of the blossom" (tomatoes, beans, lants and squash) are usually called Package in containers whlch will keep the es, although technically they belong vegetables crisp and fresh and then food groups. The word vegetable refrigerate your vegetables. The exceptions to from a word which means "animating; this are potatoes, whole winter squash, yams, , full of life"-an apt description of th~s sweet potatoes (and onions, if you use of foods. Plants, as part of their life them). These vegetables need to be stored in ss, manufacture vitamins, proteins, and a cool, dry, dark place where air can hydrates. When we eat plant Me, our circulate around them. s extract those nutrients, as well as ting from the cellulose or "bulk", a Before using, thoroughly wash your material which conditions the vegetables, including each lettuce leaf and nes and facilitates elimination. every root. Scrub your root vegetables with a scrub brush reserved for vegetables. Peel lp choose vegetables from the root vegetables if you desire. Many natural tplace, we offer here a guide to the food experts say that vegetables should be tors of freshness and quality and hints scrubbed but not peeled. Others say that ow and when to buy. First, some general unless the food is organic, it should be peeled because the slun concentrates the chemical poisons found in the soil. n shopping for vegetables, it is wise to check behind and beneath the stack Classification of Vegetables oduce case. Often the freshest food ere in the hope that people will buy Fresh ROOT VEGETABLES are hard and firm: accessible older food first. carrots, for example, will snap in half when ally vegetables that are no longer crisp bent sharply. Yellowed or limp leaves on s nutritious and flavorful than they root vegetables indicate that the food is when fresh. Small vegetables are often getting old. Often, especially with beets, tasting than the larger chemically produce workers cut off any yellowed ed vegetables. Good normal coloring greens; check near the root for places where hape are important in determining the the stalks have been cut. Usually, root and age. Avoid vegetables with vegetables sold in plastic bags with the hes. If possible, buy root vegetables greens completely trimmed away are very e tops still attached as they will be the old and undesirable. (Carrots and parsnips t. (Take along some string bags or are exceptions.) 'c .' loth bags you have made from fabric so that you don't need to use plastic Peeling root vegetables results in the loss of llowing are brief descriptions of much of the vitamin content; scrubbing with es you will encounter in most a stiff brush under running water does an is not an all-inclusive list. There adequate job of cleaning and is also less time egetables available today that are consuming. Note that root vegetables can d here. Buy them, taste them and accumulate many times the concentration of in recipes for vegetables which DDT (and other poisons) that is present in lar to them. For example, in the last the surrounding soil, and that very little is ears we have seen a green known about the cumulative effect of these ower that is considered a broccoli. It is toxins on the human body. For this and other ent.in recipes calling for either broccoli reasons, you may wish to obtain organically Iflower. Experiment and enjoy! grown vegetables, or grow your own. On the @ VEGETABLES whole, root vegetables tend to be somewhat result in a loss of water-soluble vitamins.) starchy, and they may take longer to cook Traditionally, discolored greens are trimmed than other vegetables. Most roots can be before and during the period of their display added to soups and stews, and some, at the market. It's fairly easy to judge the particularly potatoes and parsnips, will help freshness of leafy vegetables and their to thicken the broth. crispness. Tired, wilted greens are not such a great buy at any price. The life force is The most commonly eaten root vegetables leaving them rapidly, and taste and are beets, carrots, celeriac, garlic, girasole, nutritional value are also deteriorating. jicama, onions, parsnips, potatoes, radishes, rutabagas, salsdy, turnips, yams and sweet To preserve freshness, store lettuce and other potatoes. All (except radishes) are good in greens in clean, airtight plastic bags in a cold soups and stews. refrigerator. Whether to wash them before storing or right before eating is a matter of In addition to the obvious-celery-STALK personal choice: we wash vegetables at the VEGETABLES include asparagus, kohlrabi, last minute, in order to preserve them as and rhubarb (see FRUITS section). closely to their natural state as possible for the longest period of time. Other people All LEAFY VEGETABLES can be used like prefer to wash the vegetables before storing lettuce in salads. Some-romaine, spinach, them, on the theory that they keep better that kale, endive and mustard greens, to name a way, or just to simpllfy and speed up few--can be stronger tasting or more bitter preparing meals at a later time. In any event, than others, and it may be advisable to use wash them well, either under running water them in combination with the milder or by rinsing one leaf at a time in a bowl of greens-red leaf, butter, and Australian water. Gritty salads are very unappetizing. lettuces, for example. It is widely believed that healthy green vegetables are a darker Wild greens such as dandelion, sorrel, cress, green than their supposedly less nutritious and miner's lettuce grow in almost.every part brothers and sisters. As far as we know, the of the world. Like other greens, they can be validity of this theory has not yet won the used in salads or steamed very briefly (two to approval of the scientific establishment, but five minutes). Wild greens tend to be slightly organic gardeners report that bitter. Most greens contain significant nitrogen-deficient vegetables are identifiable amounts of vitamin A and the B complex. by their lighter color. The amounts of other nutrients may also be associated with the Greens shrink an incredible amount during coloring; streaks of red or brown in a leaf cookmg; be sure to buy enough. Beware of may indicate deficiencies of some kind in the overcooking: greens take only a few minutes soil. (Of course, they may also just be signs to cook, even at low heat. of decay that has set in after the vegetable was harvested.) Small amounts of "rusting" at Some vegetables ar; technically FLOWER the edge of the leaves is nothing to worry BUDS. Globe artichokes, broccoli, brussels about, but it does indicate less than perfect sprouts, and cauldower are the most quality. common of these.
Leafy vegetables last only a short time after Sometimes called "fruits of the vine", they are harvested, shipped, displayed and SUCCULENT VEGETABLES include avocados, sold. Careful handling is very important. tomatoes, peppers, eggplant, squash, beans, Lettuce that is packed too tightly in crates and other foods which are technically fruits, bruises and spoils. Greens need to be kept but are used as vegetables. very cold to preserve their crispness and often they are sprayed with water during storage to prevent dehydration. (This may VEGETABLES @ Fresh Vegetables have matured but before they are ready to eat. Overall softness is the best way to judge CHOKES (GLOBE) are the flowerbuds the ideal state of ripeness. The avocado plant. Fresh, well developed should be barely soft but not mushy or it will have a fat stem and a flat or may very well be rancid. The two most t conical) top. When they are common types of avocados available the leaves are packed tightly together. commercially are the Hass variety (with its ey get older, the leaves open up and the thick, dark knobby skin), which is in season pe of the choke becomes more pointed. If from spring through late fall; and the thin u suspect worms, soak them for an hour in skinned, lighter green Fuerte type, which are htly salted water. The salt will cause the the most popular winter avocados. Hass to come out. The size does not affect avocados hold their flavor and texture for a avor but it does affect the cooking time. longer period of time after ripening and are ey may be steamed whole or in halves. If not as perishable as Fuerte avocados. They steaming rack is available, open up the also have a much higher oil content. Be wary s and place stem up in an inch of of letting Fuerte and other thin skinned ering water; cover and steam until avocados become too ripe, as they don't last der. They are done when the stem end well at all once they are ready to eat. Bacon easily pierced with a fork. To eat, pull and Zutano avocados tend to be watery, as e leaves from the outside in. Hold the will any avocado frozen on the tree. Florida ted end of the leaf and scrape the soft avocados all tend to be larger and less rich r part of the leaf across your teeth. than the California types. n you reach the center of the choke, the feathery leaves by shaving them When the fruit is ripe, it can easily be peeled a spoon, and eat the heart. Most by cutting just through the peel and then e agree that the heart of the choke (the removing the strips of skin. Not quite ripe just above the stem) is the tastiest part. fruit will be difficult to peel in this manner. stem is not as tasty but can be eaten. To prepare avocados that are going to be leaves can be individually dipped in mashed or eaten "in the shell": cut in half butter or a sauce (LEMON HERB from stem to blossom end, remove the pit R (p.l77), or TOFU MAYONNAISE, and crosshatch the avocado with cuts just to 53). Alternatively, remove the center the skin about 1/4 inch wide and then at 90 ry leaves and fill with the dipping degrees. Then the avocado can be easily . Artichokes are also delicious chilled mashed or removed. ake a wonderful addition to a packed BEANS can be divided into two groups: those with edible pods (which are usually S is a stalk vegetable. The young eaten whole) and those with inedible pods shoots are quite a delicacy either (which are shelled befpre eating). Edible pod d (raw or cooked) into a salad or or snap beans are alsdknown as string ed. The entire stalk is very nearly as beans. However, thanks to modern as the tips; it just requires more cooking agriculture, beans are now available with no ach the same state of tenderness. strings attached. If they do have strings, they se stalks that are crisp, have tightly may be removed by breaking a little bit from tips and smoothly rounded spears. the stem end and pulling, sort of like lks are most tender if they do not unzipping a zipper. Buy fresh beans which ed 1/2 inch. When preparing asparagus, are still crisp (snapping when you break the stalk near the cut end. When it them); whether they are green, yellow, or , discard the tough lower portion. purple, look for beans with good color. Reddish brown flecks, shriveling, and are technically a fruit. They limpness are signs of age. Steaming the hen they are picked after they beans whole preserves the most nutrie VEGETABLES but they can be cut and cooked with other CABBAGE is considered a leafy vegetable. It vegetables. The classic gourmet touch is to stores as well as or better than any other sliver them from one end to the other vegetable. It is a crunchy, flavorful addition (julienne cut) and serve with BUTTERED to a salad (particularly the red variety), but ALMOND SAUCE (p. 177). will cause a salad to turn bitter if stored more than 24 hours. Cabbage is best not Inedible pod beans (for example limas and overcooked. It is excellent steamed, stir fried fava beans) need to be shelled before or sauted with herbs. cooking. Then they can be steamed or used in casseroles. There are many varieties of cabbage: white (or green), red (or purple), savoy (with BEETS of all sizes, if they are firm and have wrinkly leaves) , bok choy and Napa. Bok crisp green tops, are a tasty addition to any choy (or pak choi) has dark green leaves and meal. If the greens have been removed, they large celery-like stalks. Napa cabbage is are probably old and will lose texture and lighter in color and the leaves form a firm flavor. Remove the greens and keep them head. separate. Grated raw, beets are excellent in salads. Sliced or quartered and steamed, they CAtJLU?LOWER is a delicacy that can be can be served with a little lemon juice or a eaten raw, steamed or baked in casseroles. sauce. Choose firm, tightly packed heads with a snow white color. As it ages, the head gets BEET GREENS are often chopped and lightly softer, separates, and turns a creamy color. steamed in their own juices or braised in a The stalk is as good as the florets but needs small amount of oil and water. They are a to be cooked slightly longer. Like all of the tasty addition to CURRIED VEGETABLES cabbage family, it is flavorful served in a (p. 95). cream or cheese sauce. It is also good in steamed vegetable combinations, curried BROCCOLI is a green flowerbud vegetable vegetables and salads. which is sometimes tinged with purple. Avoid selecting broccoli whch is tinged with CARROTS are some of the sweetest roots yellow, whch is limp or with flowerbuds no and can be used grated in salads, eaten as a longer closely packed. Peel the stalks to raw vegetable or cooked in numerous ways. remove the tough fibers and steam them with Carrots should be so crisp that they do not the tops. Discard the stem if it is hollow. Raw bend but snap. Small, tender carrots have a or steamed and chilled broccoli is fantastic in milder taste than the large "easy to cut or salads. Steamed broccoli with lemon juice or shred" version. Carrots with splits or cracks cheese sauce is also excellent. may be bitter; rubbery ones are flat tasting. Soft moldy places are undesirable. Green BRUSSELS SPROUTS are buds which grow areas at the top of the root are due to the on a tall stem. They look and taste like little presence of chloroph~lland do not affect the cabbages and are a member of the same taste. Carrots can be cubed, julienne sliced, family. Small, firm, dark green sprouts make sliced or made into sticks. For more flavor, the best eating. Soak in salt water for an hour try cutting them very thin on the diagonal. if they are organic and you see evidence of Frequently the outer skin of a carrot is bitter, worms. Trim the individual stalks of each so you may want to thmly peel them. bud and remove any yellowed leaves. Steam lightly, perhaps sprinkhg them with a tiny bit of tarragon. This is a good vegetable to serve by itself with lemon and butter or LEMON HERB BUTTER (p. 177). VEGETABLES
ELERIAC is the root of a certain variety of CORN is technically a grain but is included in . It is good in soups, steamed th~ssection also because people eat sweet tatoes. Celeriacs up to 3 to 4 corn as a vegetable. Fresh corn is very meter are preferable to the perishable. Homegrown corn is so sweet and tender that it is good raw; however, most corn on the market has lost so much of its sugar already that it needs to be cooked to perk up the flavor (the right amount of RY is a versatile stalk vegetable widely cooking turns the starches into sugars). men r snack (plain, stuffed shopping for corn, look for ears which have dips), and in salads, stews and just a healthy green husk and a lightly colored tassel. Pale husks and/or dark, shrivelled le from the leaves tassels are signs of old age. Pull down the r dried as an herb) to husk a little to see that the kernels come all the way to the end of the ear, are small and is just as good as the rest, although it is tender (not puckered), and are medium ly lighter in color. Crisp, dark green yellow in color. White ones are immature (unless it's white corn) whde sun yellow ones are over mature. e or thinly slice on the diagonal. Corn can be briefly steamed or baked, in or is a leafy vegetable which is a out of the husk. To bake husked corn, wrap f the common beet. Both green and tightly in aluminum foil and bake for vaneties are available. They taste the approximately 20 minutes at 350". It can be e, so you might like to use the red for brushed with butter if desired. Don't color it imparts. The young tender leaves overcook. If cutting the kernels off the cob of surprisingly good as salad greens. The either raw or cooked corn, scrape the cob to er leaves are most tender, but many get the corn germ, which is stuck way down quite large leaves can be used with in the bottom of each corn socket. Corn combines well with almost all other bitter when over mature. It may be vegetables. Its bright yellow color and sweet d in the same ways as other greens. flavor add a nice touch to most &shes.
RY is a leafy vegetable also known as CUCUMBERS are crunchy addtiom to salads endive. Chicory, endive and escarole or hors d'oeuvre trays. To be crisp, they-need to be very dark and firm, with no soft spots. Some varieties of chicory have an Commercial cucumbers are frequently waxed and if so, may need to be peeled. Lemon cucumbers look like knqbby tennis or golf d brittle throughout (about 4 balls with a sweet and somewhat lemony s at 300"). The roasted roots may be taste. d like coffee. (They have a lar taste but no caffeine). DANDELION GREENS add a snappy touch to spring salads. At other times of the year, French or Belgian endive sold in stores they are best steamed for a few minutes. The small whitish green torpedo shaped root can be used like chicory for a coffee ds. Its light color is the result of being substitute (see CHICORY). n in almost total darkness. DOCK is a leafy vegetable that grows in OLLARDS are a variety of KALE. (Refer to numerous places around the world. The KALE (p. 74),and/or LEAFY VEGETABLES, narrow leafed varieties, such as yellow dock, are great in salads. The broad leafed varieties are rather strong and need to be cooked. cubed and added to salads, or eaten raw like They can be added to stir fried vegetable apple slices. It can be cooked and used like mixtures or they may be steamed. potatoes but may not as be as good as when used raw. The roots are usually large and last ENDIVE (Refer to CHICORY.) well wrapped and refrigerated. Peel before using. Discard if moldy. EGGPLANTS (AUBERGINES] are a great addition to sauces and casseroles. They are KALE is the leafy vegetable from which not good raw. Choose lightweight eggplants modem cabbages probably originated. There which have a dark, dull colored skin and are are many varieties colored green, blue, free from serious skin defects. Ripe eggplants purple and variegated. Kale does well in do not need to be peeled. The color and soups; it will help thicken them and can be texture of their peel adds zest to dishes. used in place of spinach in any of the soups Unripe eggplant. are heavy for their size, are in this cookbook. It can also be used as other green right under the skin, and may have a greens. bitter taste. This bitter taste can be minimized by peeling the eggplant, slicing into 1/2 inch KOHLRABI looks like a root vegetable but in slices, lightly salting the slices and laying fact is a stalk vegetable growing above the them out on paper towels for 15 minutes to soil. It is a member of the cabbage family leach out the bitter juices. and looks like a green turnip that decided to grow stems and leaves out of a number of ESCAROLE resembles leaf lettuce more than places instead of just the top. Golf ball to its curly cousin, endive. It is an excellent tennis ball sized ones are generally,more addition to salads. tender. The big ones get a very thick, tough skin. Peel and steam (don't forget to include GARLIC is a stimulating spice which is the leaves) or dice and cook in a cream valued by some for its cleansing properties. sauce. They may be sliced and broiled for a Though useful in treating illnesses, it is not potato chip type snack. usually recommended for those who meditate in the Yoga tradtion. See ONIONS LEAITVEGETABLES (See p. 70.) in this section and in FOOD AND CONSCIOUSNESS (p. 1) for more LE'lTUCE is the sweetest salad green. information. Choose tender, lively-loolung greens with good coloring. Each kind of lettuce has its GIRASOLE is the root of a sunflower plant own distinctive character. Romaine is - native to Canada. It is also called the crunchy with a strong and sometimes bitter JERUSALEM ARTICHOKE, due to the historic flavor. Red leaf is sweeter and softer as well mispronunciation of the Italian name. This as being beautifully colored. Butter lettuce is tuber has a crisp, nut-like flavor when added smooth and melts in the mouth. Australian to salads (grated) and is also good cooked. and Oak leaf have inte:estingly shaped Choose as you would any other root; avoid leaves and a taste similar to endive and soft spots and overall flabbiness. Clean well escarole but sweeter. Iceberg is great as with scrub brush-if necessary, break off the "lettuce cups" on which to serve fruit or knobs to get at the dirt. It does not require molded salads. It is not as perishable but is peeling. less nutritious than the other lettuces.
GREENS (Refer to LEAM VEGETABLES, MUSTARD GREENS are a rather pungent p. 70.) leafy vegetable. (Refer to LEAFY VEGETABLES, p. 70.) JKA&%is a root which is frequently used like potatoes in Mexico. Raw, it has a crisp, NASTURTIUM FLOWERS are not really a juicy, refreshing texture. It can be grated or vegetable, but they are a colorful and tangy tion to any salad. Grow some in your PEAS, like beans, come either with or d add them and their seeds to raw without an edible ~od.The edible pod dishes or as a garnish. varieties (called sugar or snow ~eaS)are picked before the peas get very large. When buying them, pick firm, crisp peas without blemishes. They mold easily so they must be used soon after purchasing. Remove the string from the pods by breabg off the stem end and pulling down the string like you would unzip a zipper. Steam or stir fry the whole pods briefly. They get overcooked in casseroles. When using shelled peas, count ONS are stimulating root vegetables, on using a lot more than you think you need, lar to garlic. They create heat in the body as there are not many peas in each pod. many yoga teachers say that onions, Remove from pod before coohng. ic and similar foods have a negative ct on the mind and recommend that they PEPPERS come in many different sizes and degrees of "hotness." Many commercial rly. For this reason, onions, garlic, peppers, especially the larger ones, are , leeks, scallions and other members of waxed. The wax is very difficult to remove on family have been omitted from the but can be removed by scrubbing, peeling or in this book. Most dishes which roasting the pepper. nally call for onions can be made BELL peppers are the most mild peppers. The green bell pepper is an unripe version of the sweeter red bell. Bell peppers also come in orange, yellow, a cream color, and a Sauted celery or dicedhhredded purple color. Raw yellow and red bell peppers are sweet and make tasty finger food.
ANAHELM peppers are long, skinny and is most often used as an herb but dark green. They are mildly hot peppers, vitamin content and pleasant perky traditionally used for Chili Rellenos.
JALAPENO peppers are very dark green iches and salads. and generally only an inch or two long. They are very hot. Yellow wax peppers are usually are root vegetables which look not quite as hot as jalapenos.
POTATOES are root vegetables which come in many varieties and sizes, including white, ey have a tough and red, and russet (or brown). The russet ch can be peeled or potatoes are best for baking and keep well. off after they have been steamed. Try The white and red potatoes are better for steamed and mashed like potatoes, or potato salad and for steaming. They do not keep well. If small (1 to 1V2inches in ations. Parsnips can be sliced diameter), they should be refrigerated. Tiny red potatoes are heavenly when steamed with just a little butter.
used like kohlrabi, carrots or turnips. 9VEGETABLES Potatoes (other than small, new potatoes) RUTABAGAS are root vegetables belonging store best in a cool, dry, dark place. This to the turnip family. They have yellow fools them into thinking that they're still insides, and although they have a much underground, and miqimizes the chance of stronger flavor, they can be used in the same them getting soft and sprouting. They're still ways as turnips. Those three inches or less in edible after they've sprouted, but their flavor diameter are best. These are generally used and texture suffer. (The sprouts are in soups and stews. Tr;y steaming and poisonous and should be cut out.) Potatoes seasoning with caraway seed, nutmeg or need not be peeled; a scrubbing will do. basil. Potatoes may be baked at any temperature between 325" and 450°, so they can easily be SALSIFY is a root known as the "vegetable coordinated with other baked dishes. It is oyster". It has a delightful flavor and can be advisable to pierce the skin a few times used as the basis for a delicious vegetable before baking to prevent the tubers from burger. Simply peel, grate and mix with exploding. The skins may be oiled prior to carrots or other vegetables; form into patties, baking to make them softer. Potatoes are and fry. May also be cooked like parsnips. done when they can be easily squashed (use a hot pad) or easily pierced with a fork. SPINACH is as available as lettuce in most They'll cook faster with a large (16 penny) places. Wash the leaves very thoroughly as it ungalvanized nail stuck in the center (do not has a tendency to be sandy. Try chopped attempt this with a microwave oven!). At steamed spinach in VEGETABLES PAKORA 350°, allow about 1 hour for medium sized (p. 97) or mixed with mashed potatoes. potatoes. In a microwave, allow 5 to 20 minutes on hgh for each potato. The time SQUASH (SUMMER) have soft skins, do not will vary with the size and power of the contain much starch and are about 95% microwave, the size and age of the potato. water. When purchasing them look for smaller, firm ones with no blemishes. When When steaming potatoes, allow lots of water small and tender, they are quite good.raw, as as they take a long time to cook and the a snack or in salads. They can be steamed or cooking water boils off. Cooking times will sauteed. Oversized squash are good stuffed. vary depending upon the size of the potato All varieties of summer squash can be used pieces and the quantity. interchangeably. The most common varieties follow. Mashed potatoes become "gluey" when made from whte or red potatoes because of the ZUCCHINI (COCOZELLE or ITALW delicacy of the starch molecules (as opposed MARROW) is the most popular variety of to the russets, which develop a stronger summer squash. Select very dark green firm "slun" on the starch molecules). Additionally, ones. Any that are larger than about 6 inches it is best to not use a food processor to make will not have as much$avor. They can be mashed potatoes. The agitation frequently grated into salads, breaded and sauted or causes the starch molecules (even in russets) used to give body to soups and stews. to disintegrate, causing the glue-like texture. SCALLOP SQUASH (PAW PAN or GREEN RADISHES are root vegetables. They, like BUSH) have a nice shape and lend onions, garlic and hot peppers, contain what themselves well to breading (try cornmeal) or are known as "volatile oils." They impart a dipping in a batter and sauteing. slightly hot or tangy flavor and are often used to jazz up a green salad. They are also good on the hors d'oeuvres tray. The white radishes are much hotter than the average red ones. OW (STRAIGHT or CROOKNECK) BANANA squash have a pale beige to have a slightly bumpy skin. Choose orange colored skin and are usually so large se which are small and lighter in cqlor. that they are sold in cut up portions. This is y add a nice color to vegetable dlshes the squash that is most frequently seen in cut have a sweeter taste than the other pieces in supermarkets. '
BUTTERNUT squash have a caramel (WINTER) have hard shns and a colored skin and a buttery taste. They are drate content. They store usually baked in halves with one half serving 1 to 3 people, depending upon the size of kept cool and dry. When they're ripe, the squash. ery sweet. Generally those that are GOLDEN NUGGET squash look like they are less likely to be pithy or miniature pumpkins and have an excellent he slun should be hard, not just firm. flavor. They can be steamed and then stuffed ng of the skin often indicates internal or used as soup bowls for a cream or other . When buying cut pieces of squash at soup.
lled inside or mold on the slun or HUBBARD squash have a very dark green, . The seeds, which are usually incredibly hard skin. They are usually very ed before cooking, can be roasted. large and sold in cut pieces. Recently a to NUTS AND SEEDS (p. 215). smaller version of the Hubbard has been available which is excellent stuffed.
PUMPKINS are included here because they are a winter squash and because they are s, bake in a covered excellent stuffed or used in any of the recipes calling for winter squash. When buying a pumpkin, look for a sugar nd bake uncovered (this will be very pumpkin. They are smaller, darker, and frequently have lines of scarring caused by the hlgh sugar content. The tiny miniature pumpkins are beautiful stuffed or filled with soup. eces may be basted with honey, maple butter, orange juice or water. Acorn TURK'S TURBAN squash are classified as ornamental in some seed catalogs. Although they are not as sweet or flavorful as some other types of squash, they are so beautiful you may wish to stuff them for a holiday meal.
for each other in almost any SPAGHE'ITI squash are different from the other types listed here. They are full of ith any winter squash. strands whch can be used to replace spaghetti, hence their name. To prepare, squash have the shape of an acorn bake or steam whole. When tender, crack open and scoop out and discard the seeds. Then scoop out the strands. Sauce and toss as for spaghetti. SWEET POTATOES are similar to yams, but red-violet layer just under the skin, and are they are somewhat lighter in color, stringier some of the best-tasting yams. and not as sweet. They can be preparedlike potatoes, either baked or steamed. They may SPROUTS be substituted for yams, and pureed they make a delicious pie (substitute for an equal Sprouted seeds, grains and beans are alive amountof pumpkin in the PUMPKIN PIE and contain valuable enzymes as well as recipe, p. 199). being an excellent source of energy. Many sprouts, especially alfalfa, have a high SWISS CHARD (Refer to CHARD.) mineral content and almost all are rich in vitamins. Sprouts often contain more TOMATOES are really acid fruits, but are nutrients than the parent seeds. They can usually treated as a vegetable, so they are easily be grown at home in a matter of days, included here. Vine ripened tomatoes are the are inexpensive, and taste good too. sweetest, but those that are picked mature but unripe will ripen to a reasonable state if For best results, it is important to use good stored out of direct sunlight at room quality seeds and beans. Use the current temperature. Avoid overly soft tomatoes or year's crop for sprouting and make certain those with bruised or soft spots. An easy way that the seed is unhulled (except for to create a sauce is to add some tomatoes to sunflower seeds). whatever you are coohg. We have experimented with various methods TURMPS are small root vegetables. The of sprouting and have found that there is one smaller ones (no larger than lV2 inches in way which is significantly more reliable and diameter) are sweeter and more tender. somewhat less trouble than the others. Peeled and quartered, they can be eaten raw. Turnips can be steamed, baked or prepared The materials needed are inexpensive to as for hash browns with or without the obtain: a wide mouthed Mason jar and ring potatoes. They also can be stuffed. and a piece of plastic screening, nylon stochg or cheesecloth slightly larger than 'IZTRNIP GREENS are similar to beet greens the jar opening. except for coloring. They can be used in place of chard or spinach. Place the appropriate amount of washed seeds, grains or sorted grains (see chart, WATERCRESS is a leafy vegetable that, with p. 79, for amounts) in the jar with about 3 its small, round leaves, little white flowers times as much water as seeds. Place the and biting flavor, is an appealing addition to screening over the jar opening and secure it salads. with the ring or rubber band. Let the seeds soak overnight unless otherwise noted and YAMS are the sweetest root vegetables. They then pour off the soaking water. (The may be baked in their skins or peeled, soaking water can be saved for soup stock.) steamed and mashed. Little ones that have Rinse the sprouts by adding more than been baked in their skins are delicious the enough water to cover, gently shaking the next day cold. The skin can be peeled off as jar, and pouring off the water. Repeat until they are eaten. They are like little candy bars the water is clear. Keep them damp, rinsing in their own wrappers and are excellent in from one to three times a day, depending lunches. If baked, cook the yams until beads upon the weather and the type of sprouts. of sugar pop out on the skins and the yam Keep them in a well ventilated place (tilted sags in its skin. They can also be made into so that the excess water can drain) and out pie (substitute an equal amount for the of the direct sun until they reach the desired pumpkin in PUMPKIN PIE, p. 199), or used length. Ths usually takes from one to seven in casseroles. Purple velvet yams have a days depending on the weather and type of seeds. VEGETABLES 9
FOR SPROUTING
No. of days Best lengih (in inches)
1 C Garbanzo beans
combinations of beans, but have not gotten w hours at the end of their growing very good results when we combined the . This will radically increase the different groups. If your sprouts don't sprout, check that they eat, or they may be stored for a few are getting enough water, and are properly soaked and rinsed at the appropriate intervaIs. Make certain that the seed is fresh, me sprouts are easier to digest after untreated and unhulled. The temperature been lightly steamed. All sprouts should be moderate (not too hot or cold) ent cooked with whole grains, and they need to be out of direct sun.
ALFALFA sprouts can be made with a minimum of effort. They are the most in the following pages. Sprouts can popular type of sprout. Start with 2 to 3 tablespoons of seed per quart jar and soak them overnight in a small amount of water-1/2 to 3/4 inch in the bottom of the jar is fine. Follow the bsic procedure outlined above. Rinse enough to keep them moist-once a day is enough, unless you live in a hot, dry climate. Be sure to drain the sprouts and keep them in a cool, well ventilated place way from sunlight. Let them d beans can be substituted for grow about an inch and a half long-this usually takes 3 to 6 days. Alfalfa sprouts are good in or on almost anything. Try them raw in salads, sandwiches, and juice combinations or as a garnish for steamed vegetables, soups or casseroles. RED CLOVER is similar to alfalfa and is OATS, RICE, BARLEY, MILLET and sprouted in the same way, but unlike alfalfa, : BULGUR bought at a food store will not red clover has a bite. Although the taste and sprout. Except for bulgur, which has been texture of the two differ slightly, they can be steamed, all of these grains have been milled, used interchangeably. losing their outer hull.
CRESS, ENDIVE,RADISH, MUSTARD, BEANS take longer to sprout than other FENNEL and FlENUGREEK seeds are also seeds and they tend to mold if they aren't sprouted like alfalfa. These sprouts are babied along. It is important to carefully sort somewhat bitter, sharp or pungent. They may out all hulls, funny loolung or broken beans be added in small quantities to salads, mixed and rocks before attempting to sprout any with other sprouts or used to flavor vegetable kind of bean. Thoroughly wash 1/2 C beans dishes. and soak overnight in a jar full of water. The next day, rinse until the water is clear. HULLED SUNFLOWER SEEDS which are not Thereafter, rinse 3 to 4 times daily until the broken may be coaxed into sprouts; the taste water is clear, being very careful not to break is worth the effort. They need careful off any of the delicate sprouts. Remove any washing as they are delicate. Remove any broken or moldy beans. With a lot of which begin to mold. They are a nice attention, an equal amount of luck, and addition to salads or baked goods such as moderate weather, they'll be ready to eat in 3 cookies and breads. Unhulled sunflower to 5 days. seeds need to be soaked about 24 hours in lukewarm water. Then, proceed as for alfalfa. LENTILS are easier to sprout than most other Remove hulls before eating. They are very beans. They are great when lightly steamed sweet and nutritious. and added to a salad, or steamed in combination with other vegetables, such as WHEAT can be soaked for 3 to 5 hours and carrots, caulfiower and squash. then sprouted in another 24 hours. If the sprouts are allowed to get longer than 3/8 SOY and MUNG beans are vely similar. Both inch, they start losing flavor and have an are difficult to sprout, but well worth the unpleasant texture. For a quart of sprouts, effort. The long sprouts in the produce wash and remove the chaff from 3/4 to 1 C section of the supermarket are commercially wheatberries. If you have a choice, sprout grown mung sprouts. Ours are tasty but hard wheat, not soft wheat, as it has more much shorter. They also can be grown in protein and is easier to sprout. Soak, drain, moist dirt in a box with a lid. - and then water twice during the growing period. They can be mixed half and half with WHOLE PEAS and GARBANZO BEANS will alfalfa sprouts and topped with RUSSIAN sprout and are excellent added to steamed
DRESSING '(p. 65) for a quick salad. Wheat vegetables. % d sprouts are excellent in breads (see recipe for SPROUT BREAD, p. 135). LIMAS,KIDNEYS, PINTOS, GREAT WHITE NORTHERN and BLACK BEANS have not RYE sprouts are grown like wheat sprouts been worth the effort it has taken to coax are but can grow slightly longer before them into sprouts. getting "hairy".
CORN is sprouted like wheat but must be soaked overnight. VEGETABLES
Different fats give different flavors. Olive oil remember that this is not a healthy way to imparts a rich flavor; safflower and canola a cook but in small amounts will not be light flavor. Butter also imparts a rich flavor detrimental to your health. Also, the oil used but (besides not being as healthful), it bums for deep frying reaches a very high easily when not mixed with oil. An temperature and can easily cause burns. Be alternative to butter is ghee or clarified very careful with the handle of the pan, butter, which doesn't bum as fast (see turning it so that it cannot be knocked over. p. 213). Carefully ease the foods into the hot oil so that it doesn't spatter. It is not advisable to Braising allow young children to help with cooking with hot oil because it can easily cause Braising involves the use of oil (to seal in the severe bums. juices and flavor of the vegetables) and water (to slowly steam them until cooked). Heat oil VEGETABLE RECIPES and herbs or spices in a dutch oven, a heavy pan or wok (use about 1 t oil per cup of STEAMED VEGETABLE RECIPES vegetables). Add cut vegetables and quickly stir them around in the hot oil. When they Here are a few suggestions for combinations are well coated, cook another minute or so. of vegetables to steam. There are many more Then add a few tablespoons water or combinations than these. Often what you vegetable liquid and cover. (The amount of steam together depends upon what you have water will vary, depending on pan surface, available. Choose combinations which have a amount of vegetables and steaming time.) varieq of colors and textures. Put the Continue cooking at a low heat until done. vegetables that take longer to cook (such as Watch the level of the water. With practice, carrots, potatoes and other root vegetables) the water will all be gone at the same time on the bottom. Add the vegetables which the vegetables are ready to be served. take only a few minutes at the end of the steaming when the root vegetables are Deep Fried Vegetables almost done (for example, peas, leafy greens and tomatoes). Steam vegetables until tender, Deep frying is not nearly as healthy as other not completely soft. methods of cooking vegetables. However, it does result in a unique texture and flavor. It COMBINATION #I: For each serving use 1 is best to use sesame or peanut oil, both of carrot, 1 small beet, 1 small stalk broccoli, which can be heated to a higher temperature and a few florets of cauliflower. Clean- without breaking down. Do not use soy or vegetables. Beets, carrots, and broccoli stems corn oil as both tend to foam and boil over. may be peeled if tough. Slice carrots, beets, Use a heavy gauge pan with edges about 3 and broccoli stem very thin and place on the inches higher than the level of the oil. Add bottom of the steaming rack. Add broccoli about 2 inches of oil to the bottom of the and cauliflower on top. pan. Use a well marked cooking thermometer to accurately determine the COMBINATION 82: Use string beans on the temperature of your oil. Fry at 375". Do not bottom, com kemels in the middle, adding let the oil go above 400". A lower sliced zucchini when beans are almost done. temperature than 375" will allow the food to absorb more oil. Oil can be reused two or COMBINATION # 3: Use new potatoes, peas three times, but never more. The quality of and carrots. Scrub but do not peel the the oil will lessen each time. After using the potatoes. Cube them and place on the oil, it must be cooled and strained through a bottom of the steamer rack. Next place carrot strainer or cheese cloth. Cooking cubes of slices, and add peas when potatoes and potato just before frying foods in used oil carrots are almost done. will clean out any odors from the oil. Again, ON # 4: For each serving use minutes, stirring occasionally, until vegetables els of 1 ear of corn, 1 medium stalk are tender. Add tomato wedges and heat roccoli, 1/2 C whole cherry tomatoes. through. Serve hot. Good with rice or toast 1stalk of broccoli and cut into thin slices. for a light main dish. on the bottom of steamer rack. When ost tender, add broccoli florets, then corn As a main dish: els. At the very end, add cherry tomatoes Calories:161.4 steam 1-2 minutes longer. Fat (gm): 6.5 Protein (gm): 2.1 Cholesterol (mg): 0 med Vegetables Sodium (mg): 823.1
over vegetables can be: Browned Almond Cauliflower sed whole or pureed in soups Preparation time: 20-30 minutes (includes for sandwich fillings or baby food cooking) be mixed with avocado) Yields: 5 servings with cooked grain, topped with cheese or CHEESE SAUCE (p. 175) 1/3 C slivered almonds (preferably bread crumbs and baked until hot blanched) d for filling in PARATHAS (p. 120) or 1/3 C butter 1 medium head cauliflower, steamed hed and added to bread, biscuits, or ,- burgers Melt butter and add almonds. Cook until
,* I butter is lightly browned and almonds are crisp (check crispness of almonds by eating one: undone ones will be tough). Pour almond butter over hot cauliflower and uille serve.
ion time: 60-75 minutes (includes Calories: 173.1 Fat (gm): 17.2 Protein (gm): 1.8 Cholesterol (mg): 34.8 !'servings (as a side dish) #- Sodium (mg): 131.1
Ili~es) ' olive oil
ye honey Y2 to 1 C water 3 -Ctomatoes cut into wedges E. a dutch oven or heavy frying pan, heat Eve oil and add bell pepper and eggplant. cyk for 5 to 10 minutes, stirring frequently. .dd the zucchini, seasonings and 1/2 C
dium low and simmer for 30 to 40 VEGETABLES
Honey Orange Parsnips Gingered Carrots
Preparation time: 30 minutes preparation time: 20-30 minutes (includes Yields: 4 servings cooking) Yields: 4 servings 1 pound parsnips 2 T butter or oil 6 medium carrots d ' 1 T honey 1/2 t honey 1 t grated orange rind a pinch of ginger powder (1/8 t) 2 T orange juice 2 T lemon juice 2 t dried parsley Peel parsnips and cut into 1/4 inch diagonal 2 T butter slices. Steam until tender. Place in a saucepan, add remaining ingredients and Scrub or peel carrots and cut into thm slices simmer a few minutes. diagonally. Steam until just barely tender. Mix other ingredients and toss with steamed Calories: 171.4 carrots. Fat (gm): 6.5 Protein (gm): 1.2 Calories: 105.9 Cholesterol (mg): 0 Fat (gm): 5.8 Sodium (mg): 12.0 Protein (gm): .8 Cholesterol (mg): 16.5 Sweet 'n Sour Beets Sodium (mg): 99.6
Preparation time: 50 minutes (includes Minted Carrots cooking) Yields: 5 servings Preparation time: 20-30 minutes (includes cooking) 6 to 8 large beets Yields: 4 servings 1 T arrowroot 1/3 to 1/2 C lemon juice 1 pound carrots a few whole cloves 2 T butter or oil 3/4 C honey 2 T honey 1 T butter 1 t lemon juice 1T fresh mint leaves, minced Scrub or peel, slice and steam beets. Stir arrowroot into lemon juice until arrowroot is Scrub or peel and slice carrots. Steam until dissolved. Add honey and cloves. Bring to a just tender. Melt butter and add remaining boil and boil for 5 minutes. Add butter. Stir ingredients including cqrots. until melted. Pour over beets and let stand for 20 minutes. Reheat and serve. Calories: 135.7 Fat (gm): 5.8 Calories: 210.4 Protein (gm): .8 Fat (gm): 2.3 Cholesterol (mg): 16.5 Protein (gm): .5 Sodium (mg): 165.4 Cholesterol (mg): 6.6 Sodium (mg): 61.4 way Beets and Peas Creole Stir Fry ( aration time: 60-75 minutes (includes Preparation time: 15 minutes (includes cooking) Yields: 4 servings ound fresh beets 2 C whole tiny okra (about 1/2 pound) 2 C sliced zucchini (3 six inch zucchinis) 2 C corn kernels 2 T oil
Heat oil to sizzling in a wok or cast iron pan Toss in okra and stir fry for a minute or so. Add zuccband corn and continue stir frying 3 to 4 more minutes until vegetables ughly and steam whole are crispy tender. 0 minutes until tender. Rub off or peel skins; cut off tops and roots and Calories: 170.6 Fat (gm): 6.7 Protein (gm): 3.1
tter and add peas. Steam on low heat Cholesterol (mg): 0 I arely tender. Add all other ingredients Sodium (mg): 9.5 sour cream. Heat thoroughly. Serve with sour cream. VARIATION: Stir fry 1 pound of tofu and then add the rest of the vegetables as directed in the recipe.
on Chilled Broccoli
ine all ingredients except broccoli. Pour 9VEGETABLES Crunchy Cooked Salad carrots. Stir and lower heat to medium. Saute, stirring frequently, until halfway tender Preparation time: 20-25 minutes (includes (about 4 minutes). Add dill, tarragon, and cooking) salt, tossing to mix. Continue sauteing until Yields: 2 servings crispy tender, about 4 more minutes. Toss with lemon and serve. 1 carrot, sliced 1/2 bell pepper, diced Using oil: 1/2 C lentil sprouts Calories: 160.1 several broccoli florets Fat (gm): 9.5 1 summer squash (patty pan, zucchini or Protein (gm): 1.5 crookneck) Cholesterol (mg):0 salt Sodium (mg): 319.7 thyme parsley oregano Country Fried Winter Squash maljoraln summer savory Preparation time: 45-60 minutes (includes 1 t lemon juice cooking) Yields: 34 servings (as a side dish) Saute vegetables together, addmg the salt and pinches of each of the herbs. Remove 1V2 pound winter squash (a medium the vegetables from the heat while they are sized butternut or acorn squash or a still slightly crunchy. Add the lemon juice. piece of a hubbard or banana squash), Cool and serve at room temperature or peeled and thinly sliced chilled. Can also be served hot with a grain. 1 stalk celery, minced 1 medium bell pepper, minced Calories: 57.5 2 T BUlTER OIL SPREAD (p. 153) or Fat (gm): .1 butter Protein (gm): 2.3 1/2 t salt Cholesterol (mg): 0 Sodium (mg): 286.6 Heat butter in a heavy skillet. Add squash, bell peppers, and celery. Sprinkle with salt. Carrot-Cabbage Saute Turn to coat with butter. Cover and cook over medium heat, turning 2 to 3 times.unti1 Preparation time: 20-25 minutes (includes lightly browned and tender (about 15 cooking) minutes). Yields: 4-6 servings
Calories: 166.8 a . 3 T butter or oil Fat (gm): 8.6 1 small head cabbage (about lV4 Protein (gm): 1.9 pound), finely shredded Cholesterol (mg): 22.0 3 large carrots, scrubbed or peeled and Sodium (mg): 451.9 coarsely grated (about 3 C) 1/2 t dill weed 1/2 t tarragon 2 t lemon juice 1/2 t salt to taste
Melt butter or heat oil on high heat in a wok or a cast iron skillet. When hot (but not burning or smoking), add cabbage and hini Parmesan Cabbage Amandine
aration time: 30 minutes (includes Preparation time: 25-30 minutes (includes cooking) cooking) Yields: 4 servings
2 T butter ini taste good!" Need anything else be 1/3 C slivered, blanched almonds 4Cshreddedcabbage 1 to 2 T lemon juice
zucchini, thinly sliced Heat butter in a large skillet until lightly browned. Add almonds and saute, stirring until golden. Remove with slotted spoon and set aside. Add cabbage, cover and braise until cabbage is crispy tender (about 5 minutes). Add lemon juice and if desired salt to taste. Fold in almonds and serve.
Calories: 145.0 Fat (gm): 11.9 Protein (gm): 2.7 Cholesterol (mg): 16.5 Sodium (mg): 74.8 over medium heat, stirring frequendy, Summer Vegetables
ntil tomatoes are thoroughly heated Preparation time: 30-40 minutes (includes 5 minutes); pour into a serving dish shelling peas and cooking) Yields: 4 servings d and reheated in the oven for lto2Toil 1V2 C summer squash (patty pan, crookneck, or zucchini), sliced - 1/2 C peas, shelled 1 C cherry tomatoes or large tomatoes cut into 1 inch cubes 1 C mung bean sprouts* , 2 medium eggplant Heat oil until sizzling in a wok or cast iron pan. Saute squash, stirring constantly, for 1 minute. Add peas, tomatoes and sprouts. Toss well, cover and turn down the heat. Allow to steam until peas are just tender, but still crisp. Don't overcook or tomatoes will be mushy.
Calories: 92.2 Fat (gm): 4.9 Protein (gm): 2.2 Cholesterol (mg): 0 Sodium (mg): 6.8 @ VEGETABLES Green Winter Vegetables Sodium (mg): 251.1
Preparation time: 20 minutes (includes VARlATION: Substitute other vegetables for cooking) the broccoli, such as cauliflower or potatoes Yields: 6 servings or a combination.
1 T oil Turnip Casserole 2 C broccoli, cut into florets and thinly sliced stems (peel stem if tough) Preparation time: 15-20 minutes 1 C chinese cabbage, shredded Coolung time: 20-30 minutes 1 C celery, thinly sliced on the diagonal Yields: 6 servings 3 to 4 T vegetable stock (or water) 12 turnips r Heat the oil in a wok or cast iron pan. Add 1/2 C sour cream or yogurt the broccoli and stir well. Saute for 1 minute. 1 t basil Add celery, stir well and saute for 1 more 1/4 t salt minute. Add cabbage and vegetable stock. paprika Cover and steam 3 to 5 minutes over a medium heat. Be careful not to burn the Steam the turnips whole for 10 to 12 minutes. vegetables. Mix with sour cream, salt and basil. Sprinkle with paprika and bake in a lightly oiled Calories: 32.7 casserole at 350" for 20 to 30 minutes until Fat (gm): 2.2 tender. Protein (gm): .7 Cholesterol (mg): 0 Calories: 51.7 Sodium (mg): 33.6 Fat (gm): 3.4 Protein (gm): .7 BAKED VEGETABLE DISHES Cholesterol (mg): 6.7 Sodium (mg): 157.0 Broccoli Au Gratin Baked Eggplant Slices Preparation time: 20 minutes (includes cooking) Preparation time: 40-70 minutes Yields: 4 servings Cooking time: 15-25 minutes Yields: 4-6 servings 1 bunch broccoli 1 C thick CHEESE SAUCE (p. 175) made 2 medium eggplants with cheddar cheese G T olive oil 2 T finely crushed dry bread crumbs 2 T lemon juice ,. 1/2 t oregano Peel stems of broccoli if they are tough. Cut 1/2 t salt stems crosswise into thin slices and separate 2 C grated Parmesan or romano or dry florets. Steam untd just tender. Place in jack cheese baking dish, cover with cheese sauce, and sprinkle with bread crumbs. Bake at 450' for Cut eggplant crosswise into 3/4 inch slices. 10 to 15 minutes or until top is well browned Place slices one layer deep in a shallow and casserole is heated through. baking pan. Combine all other ingredients except cheese. Spoon 1/2 of this marinade Calories: 136.3 over the eggplant (about 1/2 t per slice). Let Fat (gm): 8.3 stand 15 to 30 minutes. Turn slices over and Protein (gm): 7.0 spoon on remaining marinade. Let stand Cholesterol (mg): 20.3 another 15 to 30 minutes. Sprinkle casserole. Sprrnkle with almonds. Bake at minutes until eggplant is soft. 350" for 20 minutes until well heated.
Calories: 289.9 Fat (gm): 9.0 Protein (gm): 3.4 Cholesterol (mgk, 10.1 Sodium (mg): 50.7 er Squash Supreme Note: this is an excellent way to use leftover cooked squash.
Nutty Candied Yams
Preparation time: 15 minutes Cooking time: 60 and 30 minutes (yams are twice-baked) Yields: 8 servings
6 medium yams 1/2 C honey 1/2 C water 1/2 t salt 2Toil 1/2 t cinnamon 1/2 C walnuts earn and syrup and fill each squash about half full. Bake another 20 Bake yams in jackets at 350"-400" for 1 hour es until tender. untd almost tender. Cool slightly, peel and cut into thtck slices. Boil all other ingredients together for 5 minutes. Pour syrup over yam slices in a shallow pan and bake uncovered at 375" for 30 minutes, occasionally basting slices with sauce in pan.
Calories: 300.8 died Almond Squash Fat (gm): 7.1 Protein (gm): 3.2 C, Cholesterol (mg): 0 Sodium (mg): 146.9
VARIATION: Substitute pumpkin, winter squash, or sweet potatoes for the yams. pounds of any winter squash) t butter or oil toasted, slivered almonds
until very smooth. Stir in mapie syrup Protein (gm): 4.6 -- ., Orange Yam Casserole '&. Cholesterol (mg): 37.1 Preparation time: 15-20 minutes Sodium (mg): 441.5 Cooking time: 30 minutes (add 1 hour if yams need to be baked first) STUFFED VEGETABLES Yields: 8 servings Most of the following stuffed vegetable "3 i 6 baked, peeled and sliced yams recipes have a unique stuffing mix which can 1/4 C butter or oil be used interchangeably with other stuffings 2 small oranges, sliced finely but not or dressings. Any vegetable or fruit with a peeled cavity except.melons can be stuffed and 1/2 C honey baked. Have fun experimenting! 1/2 C orange juice 1/2 C bread crumbs, tossed with 1 T oil Stuffed Baked Potatoes
Place 1 layer of yam slices in an oiled Preparation time: 20 minutes casserole. Dot with butter and top with a Cooking time: 60 and 20 minutes (twice layer of orange slices. Repeat layers of yams baked) and orange slices until all are in the pan. Mix Yields: 3 servings honey with orange juice and pour over all. Cover with slightly oiled bread crumbs. 3 russet baking potatoes (3 to 5 inches Cover and bake 20 minutes at 375". Then long) uncover and cook an additional 10 minutes. 1/3 C milk 3 T oil or butter Calories: 311.6 1/2 t salt Fat (gm): 6.0 3 T sharp cheddar cheese, grated Protein (gm): 2.3 pap- Cholesterol (mg): 16.7 Sodium (mg): 97.7 Thoroughly scrub potatoes and bake at 400" unul soft (about 1 hour). Slit potatoes Dilled Mashed Potatoes lengthwise and carefully scoop out the pulp. Add the milk, oil and salt. Whip until fluffy. Preparation time: 10 minutes Stuff potato shells with the mixture and Cooking time: 20 minutes (add 30 minutes if sprinkle with the cheese and paprika. Return potatoes are not already cooked and to the oven at 350" and bake until topsme mashed) toasty. Yields: 4 servings Calories: 381.8 4 C riced or mashed hot potatoes Fat (gm): 15.4 1 c yogurt Protein (gm): 6.1 2 t dried parsley Cholesterol (mg): 9.5 2 t lemon juice Sodium (mg): 428.5 2 t dill weed 1/2 t salt VARIATION: Potatoes can be cut into 2 1/4 C butter halves and then stuffed. Omit 1 to 2 of the shells and pile the stuffing on the other Mix all ingredients except butter. Put into a shells. For a festive look, stuffing can be shallow 1 quart oiled baking dish and dot piped on with the rosette tip of a pastry bag. with the butter. Bake at 350" for 20 minutes. Paprika can be sprinkled on top for a colorful accent. Calories: 286.5 Fat (gm): 12.9 VEGETABLES ct@ ed Potato Boats Be careful doing this so you do not make a hole in the top. Finely shred 1 C of the cooked cabbage and add to the stuffing mixture. (Add the rest of your cabbage to a soup or vegetable stock or serve at another meal.) Stuff cabbage firmly. Turn cabbage over, core side down, in a casserole dish. potatoes and substitute 1/2 C cultured Coat with 1 T oil and bake at 350" for 40 minutes or until done. Cut in wedges and serve with tomato sauce.
cedure in STUFFED BAKED Calories: 262.9 S. Serve immediately or reheat at Fat (gm): 10.7 Protein (gm): 5.7 Cholesterol (mg): 0 Sodium (mg): 462.0
VARIATIONS: Stuff a squash or pumpkin or bell peppers (red ones are colorful) with this stuffing.
Stuffed Holiday Squash
Preparation time: 1 hour and 20 minutes (includes initial coolung of the squash and preparing the stuffing) Cooking time: 45 minutes Yields: 4 servings
cabbage about 6 to 7 inches Try a colo~ulTurk's Turban squash or a stuffed sweetpumpkin to replace the holiday turkey. Following are two stuffing recipes. Any of the stuflng recipes preceding this will also work. cooked brown rice (a larger one 6 to 8 inch winter squash ONING (p. 221) or Pierce the top of your squash and steam it or bake it at 350" for 45 to 6Q minutes untll the sides can be pierced with a fork. Let cool until it is "handleable", and then cut out the d to taste with basil top as for a jack-o-lantern. (If using a Turk's Turban, cut out the bottom of the top part of the turban). Remove all seeds and pithy insides. To get an idea of how much stuffing you will need, measure water into the heat oil and saute celery and bell squash. Pour out the water and drain squash upside down. The amount of water that filled it is the amount of stuffing you will need. Stuff with your choice of stuffings. After stuffing the squash, return it to the oven and until the shell is about one inch thlck. bake for 45 minutes until the squash is very tender. Serve. i VEGETABLES
Stuffed Rainbow Cabbage Stuffed Zucchini
Preparation time: 50-80 minutes (includes Preparation time: )20-30 minutes cabbage steaming time) Cooking time: 10 minutes Cooking time: 10-40 minutes Yields: 4-8 servings Yields: 8 servings 1 oversize zucchini, 1 to 2 feet long 1 large cabbage (about 6 pounds) 1 medium potato, cubed 2 medium summer squash, diced 2 small carrots, scrubbed or peeled and 2 medium turnips, grated finelysliced 3 medium carrots, scrubbed or peeled 1 C green beans, cut and grated 1 C tomatoes, cubed 1 potato or yam, grated 2 T oil 1 bell pepper, minced 1/2 to 1 C cheese 1 C fresh parsley 1 t ITALIAN SEASONING (p. 221) (or 1/4 t 2 tomatoes, diced each: thyme, marjoram, oregano and 1 t thyme basil) 1/2 t salt 1/4 t salt 1 C TOMATO SAUCE (p.176) (or canned) 1/4 t paprika
Steam cabbage whole until just barely tender. Steam the potatoes, carrots and green beans (This will take 30 to 60 minutes.) Steam all until almost tender. Steam the zucchni other vegetables except parsley and whole. Cut the zucchini in half lengthwise. tomatoes. When the cabbage is cooked, cool Carefully hollow out the zucchini. Mix it a bit until "handleable," then cut out the steamed vegetables, tomatoes, oil, herbs, salt, core and carefully pull out the cabbage and 1 C of the zucchini insides together. leaves from inside, leaving 1/2 to 1 inch Omit the zucchni if the seeds are very large walls. Chop about 1/4 of the inside leaves and coarse. Fill zucchini halves with filling, and combine with the parsley, tomatoes, top with grated cheese and sprinkle with other steamed vegetables and seasonings. paprika. Bake at 350' for 5 to 10 minutes Carefully stuff cabbage, covering opening until the cheese is bubbly. with a leaf. Cover can be tied on with cotton string. Coat cabbage with oil and reheat in a Calories: 175.0 350" oven 10 to 40 minutes (depends on Fat (gm): 8.6 how hot stuffing is). The remaining inside Protein (gm): 6.0 leaves can be reheated and served with Cholesterol (mg): 15.0 another meal or used in soup. Serve cabbage Sodium (mg): 193.7 core side down with tomato sauce lightly dribbled on top. Cut into wedges to serve. VARIATION: Stuff other vegetables such as winter squash with thls stuffing. Calories: 148.2 Fat (gm): .2 Protein (gm): 3.9 Cholesterol (mg): 0 Sodium (mg): 532.5 VEGETABLES
tuffed Zucchini minutes. Whde they are steaming mix the tofu and rice. When peppers are cool enough to handle, stuff them until full. Place in a lightly oiled baking dish and pour tomato sauce over the top. Top with slices of cheddar. Bake at 350' about 40 minutes until cheese is melted and peppers hot.
VARIATIONS: Remember when experimenting with your own stuffings or the following ones that each pepper will need about 1 to 1Vz C stuffing. Also be aware of color and texture: a bright green pepper stuffed with yellow corn, red tomatoes and orange carrots is a delight to the eyes. Or start with a red pepper or the newer purple or golden yellow peppers (the purple ones turn green when cooked).
Calories: 385.9 Fat (gm): 20.0 g dish. Finely chop pulp and Protein (gm): 16.8 other vegetables and salt. Heat Cholesterol (mg): 33.0 Sodium (mg): 396.5
STUFFING SUGGESTIONS: sauteed celery brown rice top with cheese and tomato sauce 1 part each: steamed minced celery tomatoes cooked brown rice 2 parts steamed vegetables fed Bell Peppers 1 part cooked grain equal parts: steamed corn steamed carrots chopped tomatoes z.
NOTE: Any vegetables can be stuffed with these mixtures.
sausage or cheese SAUCE (p.176) (or canned) e inch square thin slices of cheddar bell peppers that are reasonably round have a flat bottom. Wash well. Cut out op and remove seeds and inner tions from peppers. Steam peppers for 5 @ VEGETABLES , Chestnut Stuffing Bread Stuffing
Preparation time: 20-30 minutes Preparation time: 30-40 minutes Cooking time: 45 minutes Cooking time: 45 minutes Yields: 31/2- 4 C Yields: 14 C
2 C dry chestnuts, hulled and peeled, 8 C dry bread cubes roasted or boiled, and chopped (refer 1/2 C butter to NUTS AND SEEDS section, p. 215, for 2 C celery, minced directions) 1 bell pepper, minced (red is colorful) 3 large carrots, scrubbed or peeled, 1 bunch spinach, finely cut (optional) thinly sliced and steamed 1 C walnuts, coarsely chopped 2 stalks celery, minced 2 C commercially made seasoned baked 3 to 4 C cooked brown rice or bulgur tofu, or vegetarian sausage or browned 2 T dry pwley tofu 1/2 t marjoratn 1V2t sage 1/2 t thyme 1/2 t pepper 1/2 t sage 1V2 t thyme 1/4 t tarragon (optional) Combine ingredients and stuff a steamed 1/2 C parsley squash or whatever else you want to stuff. 1 to 2 C vegetable stock or 2 bouillon cubes and 1 to 2 C water Per cup: Calories: 244.0 Cut the commercial tofu squares into strips. Fat (gm): .8 Saute the tofu, celery, bell pepper and nuts Protein (gm): 4.6 in the butter. Add to the dry bread crumbs. Cholesterol (mg): 0 Add seasonings and stir well. Heat the Sodium (mg): 43.6 vegetable water to boiling and pour over bread mix. Add less water for a dryer stuffing and more for a more moist stuffing. Stir gently only until moistened. Stuff squash, allowing room for expansion. Bake at 350' for 45 minutes until squash is tender.
Per cup: Calories: 201.5 Fat (grn): 12.6 Protein (gm): 7.0 Cholesterol (mg): 18.9 - Sodium (mg): 380.8
NOTE: Any vegetables can be stuffed with this stuffing. Summer patty pan squash are excellent. This stuffing can also be cooked in a pan and not stuffed into anythmg at all. VEGETABLES @
EAST INDIAN VEGETABLE Calories: 79.0 Fat (gm): 4.4 Protein (gm): 1.3 Cholesterol (mg): 0 m East Indian cuisine. However, none of Sodium (mg): 204.4
erne or chilis, begin with 1/4 t or 1 small Curried Vegetables and season to taste from there. All of the Preparation time: 35-55 minutes (includes cooking time) as stuffing in BO-PE (p. 159) or Yields: 4 servings
fib dkh is excellent semed as a main dish. icy Braised Vegetables 3 T oil paration time: 35-55 minutes (includes 1 t black mustard seeds 1/2 t whole cumin seeds 2 t turmeric 1 t salt 6 C vegetables, diced
Heat the oil in a heavy pan. Add the seeds. When the mustard seeds begin to "dance" (be careful, they may pop and burn you), or other bean sprouts add the other ingredients, stirring quickly to avoid burning them. Turn the heat down, cover and simmer until vegetables are tender. (If you are using some vegetables with a hlgh water content, such as zucchini or tomatoes, no water will be needed, but if your vegetables are all dry, such as cauhflower, add a little water before covering them so that the vegetables will not stick and bum.)
Calories: 158.2 Fat (gm): 9.7 and measure the vegetables, as e, Protein (grn): 2.7 " ' Cholesterol (mg): 0 Sodium (mg): 600.0
VARIATIONS: Add other spices such as ginger, cinnamon, coriander, ground cloves, cardamom or green chilis. , and let the vegetables steam
ed with nuts or raisins and served @ VEGETABLES Golden Squash Coat well in oil. Turn heat down, cover and simmer 4-5 minutes. Add the bell pepper and Preparation time: 40-50 minutes (includes zucchini. Mix in thoroughly, cover and cooking time) simmer until vegetables are just tender. Add Yields: 6 servings tomatoes. Stir in well. Steam for another minute or two. 4 C winter squash, peeled and diced (about 2 pounds) Calories: 203.7 1 bell pepper, minced Fat (gm): 6.5 1/4 C oil Protein (gm): 2.9 1/2 t black mustard seed Cholesterol (mg): 0 1/2 t whole cumin seed Sodium (mg): 373.3 1/2 t ginger 1 t paprika Alu Sabji 1/2 t turmeric 1 t salt Preparation time: 40 minutes (includes 2 T honey cooking time) juice of 1 lemon Yields: 6 servings
Prepare vegetables as directed. Heat oil in a This is a heartypotato dkb. heavy pan with a lid. Add seeds. When mustard seeds "dance" (be careful, they may 1/4 C oil pop and burn you), add all the other 1/2 t whole cumin seeds ingredients except honey and lemon juice. 1 t black mustard seeds Cover the pot, lower heat and simmer squash 1 t fennel until very tender (about 15 minutes). 2 t turmeric Uncover, add honey and lemon juice and 1 t salt serve. 4 medium potatoes, cut into 1/2 inch cubes Calories: 162.4 2 bell peppers, diced Fat (gm): 9.0 1/4 C water Protein (gm): 1.2 Cholesterol (mg): 0 Heat the oil in a heavy pan. Add seeds. Sodium (mg): 358.0 When mustard seeds "dance" Cbe careful, they may pop and burn you), add all the Zucchini Vegetable other ingredients except water. Toss potatoes well to coat with the hot oil and spices. Add Preparation time: 30-40 minutes (includes the water, cover and turn down heat. cooking time) Simmer, checlung and sairring frequently until Yields: 6 servings potatoes are soft.
3 T oil Calories: 172.0 1 t salt Fat (gm): 8.7 2 t turmeric Protein (gm): 1.5 2 large (4 small) potatoes, cubed (not Cholesterol (mg): 0 peeled) Sodium (mg): 361.3 1 red bell pepper, minced 8 small zucchini, sliced 4 tomatoes, cubed
Heat oil in a heavy pan. Add turmeric and salt. When oil is sizzling, add cubed potatoes. VEGETABLES %'
Curried Peas and Cauliflower Vegetables Pakora &-.--.. - - .. preparation time: 20-25 minutes (includes Preparation time: 30-45 minutes (includes cooking time) cooking time) ields: 4 servings (as a main dish) 6 servings Yields: 4 servings
1 C garbanzo (chickpea) flour 1 t salt 1 t turmeric 3/4 C water 1/2 t chili powder (optional) fresh hulled green peas 2V2 C vegetables and/or fruits such as: cauliflower, cut into little florets eggplant cut in 1/4 inch slices carrot sticks broccoli florets potatoes, sliced very thin 1, they may pop and bum you), add cauliflower florets uliflower and salt. Stir thoroughly, bananas, cut in half both crosswise and lengthwise apples, thinly sliced oil (preferably sesame or peanut) etables are tender. Make a batter of all the ingredients except the vegetables or fruits and oil. More water can be added if it seems too thick. Heat the oil in a deep pan until it is 375". While it is heating, dip the vegetables or fruits in the pakora batter. When the oil is hot, very carefully ease the coated vegetables or fruits into the oil. Fry on one side until they are golden brown. Carefully tum over and fry until the other side is also golden brown. Remove and drain on paper towels or on a paper bag or on a rack over a paper bag. Be very careful cooking these; the oil gets very hot and can easily bum you. This is not a recipe to cook with the help of young children.
4, Calories: 339.0 Fat (gm): 26.6 Protein (gm): 10.5 Cholesterol (mg): 0 Sodium (mg): 534.6 VEGETABLES
Curried Brussel Sprouts and ORIENTAL VEGETABLE DISHES Cauliflower Casserole Sweet 'n Sour Vegetables Preparation time: 30 minutes (includes steaming vegetables) Preparation time: 30 minutes (includes Cooking time: 15 minutes cooking time) Yields: 6 servings Yields: 4 servings lVz C steamed cauliflower Sauce: (make fmt) C steamed brussels sprouts 1/2 C pureed tomatoes 1 C vegetable stock or water 1/2 C pineapple juice 2Toil 2 T honey 2 T CURRY POWDER (p. 223) 1 t tamari (soy sauce) 2 T whole wheat pastry flour 1 T arrowroot(mix with 2 T water to 1 C thick YOGURT (p.213) make a thick paste) 1/2 t salt 1/4 C lemon juice 1/4 C slivered almonds or cashews Mix above ingredients and simmer for 5 In a saucepan blend oil, curry powder and minutes. flour. Simmer while stirring. Gradually add vegetable stock, stirring until smooth and 2-3 T oil thickened. Fold in yogurt and heat slowly 1 C celery, sliced on the diagonal (too fast will cause curdling). Season to taste 1/2 bell pepper, cut into long strips with salt. Place vegetables in an oiled 1 C snow peas (edible pod) lV2 quart casserole. Pour sauce on top and a few water chestnuts, sliced sprinkle with nuts. Bake at 400" for 15 2-3 stalks bok choy, chopped minutes until well heated and the nuts are 1/2 C bean sprouts browned. Heat oil in a cast iron pan or wok until Calories: 133.6 sizzling hot. Add vegetables and keep stirring Fat (gm): 7.7 them constantly for 2 to 3 minutes. Pour Protein (gm): 4.1 sauce over vegetables, cover, and simmer Cholesterol (mg): 2.7 until vegetables are just tender. Sodium (mg): 221.3 Calories: 190.5 VARIATION: Substitute other vegetables for Fat (gm): 8.0 the brussels sprouts and cauliflower. Protein (gm): 2.6 Cholesterol (mg):0 Sodium (mg): 692.3 "
VARIATIONS: Use 4 to 6 C of any vegetable or combination in this recipe. For a main dish add 1 pound of tofu cut into 1 inch pieces. This can be used fresh from the package or stir fried. Green.- Beans Oriental Style covered with it. When oil is hot, carefully ease vegetables piece by piece into the oil. Preparation time: 25 minutes (includes Don't fill the pan so full that they stick cooking time) together. Fry on one side until golden brown Yields: 4-6 servings and then turn over and fry until the other side is also golden brown. Remove and drain on absorbent material (paper towel, paper /4 t grated fresh ginger root bag, etc.) or on a rack over a paper bag. Be pound green beans (choose thin pods very careful while cooking these as the oil with undeveloped beans) gets very hot and can easily cause burns. This is not a recipe to cook with the help of young children. Eat while still warm. These can be kept warm in the oven, but they will lose some of their crispness. thwise. Heat oil in a wok or cast iron Calories: 292.5 Fat (gm): 17.2 Protein (gm): 5.2 Utes until cooked but still crispy tender. Cholesterol (mg): 0 Sodium (mg): 283.4
May be served with the following sauce:
1 t hot prepared mustard 1 t lemon juice 1 t tamari(soy sauce)
reparation time: 3045 minutes (includes Per teaspoon: Calories: 6.7 Fat (gm): .2 Protein (grn): .6 Cholesterol (mg): 0 Sodium (mg): 350.3
broccoli florets cauliflower florets winter or summer squash slices fresh green beans carrots, scrubbed or peeled and sliced
il (preferably sesame or peanut) 9NOTES ON VEGETABLES
$ GRAINS & CEREALS GRAINS & CEREALS
COOKING METHODS 106 Stove Top Method 1 106 Stove Top Method 2 106 Microwave Method 106 Crockpot Method 106 Pressure Cooker Method 106 Thermos Method 106 QUICK REFERENCE GUIDE FOR COOKING GRAINS 107 GRAIN AND CEWRECIPES 108 Rice Cream 108 Cornmeal Mush 108 Fried Cornmeal Mush 108 Familia 108 Toasted Wheat Germ 109 Muesli 109 Granola 109 Ethereal Cereal 110 Tomato Wheat 110 Burt's Buckwheat 110 Fried Rice 111 Rice Pilaf 111 Yogi Rice 111 Curried Yogi Rice 111 Sweet Millet 111 Lemon Rice 112 Chinch Bhat (Rice and Yogurt) 112 Herbed Rice 113 Noodles 113 Spinach Noodles 113 Curry Noodles 113 Herb Noodles 113 Poppy Seed Noodles 114 Crisp Fried Pasta 114 GRAIN NUTRITION COMPARISON 11 5 GRAINS & CEREALS # ssible, when purchasing grains and BULGUR is cracked whole wheat that has s, smell them to see if they are rancid. been steamed and dried. It can be soaked in them from a store which refrigerates hot water for 30 minutes or so and used in urs or has a high enough turnover salads or cooked as a cereal. It is similar to flours and grains are fresh. Of rice, and also good as a hot cereal. e, the best baked goods are made from milled flour, which a few stores CORN is used both as a vegetable and as a e daily. Store your grains and flours in cereal grain. Cornmeal is coarser than corn ht containers in a dark, cool, dry spot. If flour and various grinds of each are le, refrigerate or freeze them. available. The color of the flour varies according to the type of corn used. (Joy has lowing are brief descriptions of grains, a friend who grows, dries and grinds black and flours to help you in iden*ing, corn which makes the most beautiful purple ng, and using these foods. blue muffins.) Dried corn can be cooked and added to soups, but generally in the U.S. is a newly re-discovered grain dried corn is used as cornmeal. ec. It has good amounts of protein, , iron, phosphorus and fiber. It can COUSCOUS is a finer ground version of n as a hot breakfzt cereal, sprouted bulgur. Ifa seeds or used ground in baked Amaranth is usually combined with CRACKED WEiEi),T is similar to bulgur rains because it has a rather bitter except that it has not been steamed and dried. Unllke bulgur, it needs to be cooked before it is used. Its primary use is as a hot (whole) is used cooked in soups breakfast cereal. s. It can be used as a flour by e who are allergic to wheat. It imparts a GLUTEN FLOUR is wheat flour with the moist, cake-like texture to quick starch removed. It is used most often in cakes and cookies. It does not have making breads. The gluten forms cohesive n that wheat does, so yeast breads elastic mass (developed by kneading) which th barley are dense and do not rise traps the bubbles produced by the yeast. This rley grits can be quickly cooked as a results in a lighter bread. A high protein patty can be made by mixing gluten flour or whole wheat flour with water until a stiff dough is is the outer coating of a grain kernel. formed. Soak and knead in cold running'- refers to wheat bran, but in the last water to remove the starch. When no more we have been hearing a lot about cloudy starch runs off with the water, you . Essentially any grain that is milled have pure gluten. This process takes much bran in the milling. Bran is an longer and yields a smallgr amount when t source of fiber and also a good using whole wheat flour than white flour. f vitamins and minerals. The remaining ball of dough can be sliced, steamed or parboiled, then sauteed or groats can be used cooked in ground and shaped into patties or loaves. It , for breakfast cereal, or substituted is basically tasteless but can be seasoned It has a strong taste in the whole with miso and/or tamari (soy sauce) and which some people object. As flour spices. People allergic to wheat typically are d primarily in pancakes. It has a low allergic to gluten as well. ontent and will not rise well with eople allergic to wheat are not GRAJ3AM flour is a type of whole wheat rily allergic to buckwheat. flour, similar to pastry flour but with more bran. When a recipe calls for graham flour, pastry flour can be substituted unless the GRAINS &- CEREALS recipe calls for yeast, in which case whole RICE is available in many forms and wheat bread flour should be used. varieties. Brown rice is husked but not polished. Sweet rice is a glutinous rice used GRITS are very coarsely ground grains that for oriental dessert dishes and breakfast can be cooked into a cereal or used in cereal. Converted or quick-coohng rice is cooking. now available in brown rice. It has been parboiled or steamed and dried, much like GROATS (whole kernels of grain) contain all bulgur. the nutrients found in the grain, since nothing but the husk has been removed. Short grain rice tends to stick together a little Groats keep better than cracked or ground more than long grain. Long grain tends to grains because the oil and other nutrients are stay in individual grains. It is really a matter protected from oxidation by the bran or of individual preference which kind one outer coating. uses. Try using a long grain Basmati-type rice, a fragrant and hearty rice which comes KAMUT is a recently introduced grain that is in white or brown varieties. If you have not reportedly of ancient origin. It has a hlgh eaten much brown rice, buy small amounts protein content of 17.3 grams of high quality and try different varieties to see what you protein in each 100 grams. It is cooked the like best. same way as brown rice and can be used in place of rice or wheatberries. RICE POLISH is the inner layer of bran that is removed during the refining of white rice. MEALS are generally ground more coarsely It can be used in place of wheat germ or than flours and provide more texture in bran. balung. They may also be cooked as breakfast cereal. ROLLED and FLAKED cereals have been steamed and put through rollers. Quick MILLET (milo) is a tiny, pearl shaped grain cooking rolled grains are cut before being which is usually white or yellow. It can be steamed and rolled. cooked as a whole grain or ground into a coarse meal. Millet is sweet and contains a RYE is most often used as a flour, and is reasonable amount of good quality protein. It frequently combined with wheat. It has a is the most easily digestible grain. reasonable amount of gluten but lacks the elasticity of wheat, so used alone it makes a OATS are usually used rolled or flaked in moist, dense loaf. If stored improperly, rye baking or breakfast cereal. The groats take an can develop a very toxic mold called ergot, exceptionally long time to cook. Like other so be certain your rye is fresh and stored in a whole grains, they are a good source of fiber. dry, cool place.
QUINOA (pronounced "keen-wan)is another SEMOLINA is a hlghgluten flour used to ancient grain (from the Incas) which has make pasta. It is available in some natural recently been introduced into the U.S. It food stores and can be used in the NOODLE contains more high quality protein than any recipe (p. 113). other grain, with all of the essential amino acids in a balanced state. It is considered by SPELT is an antique grain from Roman times the National Academy of Sciences as "one of with a great nutty taste. It is similar to wheat the best sources of protein in the vegetable and can be cooked in the same way. It is kingdom." Quinoa can be used in all recipes also found in flour and pasta form, and in calling for rice, and makes an interesting cereal flake combinations. People allergic to change from rice and other more ordinary wheat are not necessarily allergic to spelt. grains. It is not sweet but does have a slightly nutty taste. GRAINS & CEREALS #% STOMGRINDING (of flour) takes place at WHITE WHOLE WHEAT has recently been ---slower speeds than steel-grinding, and the introduced in the U.S. from Asia, where it is resulting lower temperature saves many grown for noodles. According to the Center nutrients in the grains that are destroyed by for Science in the Public Interest, white heat whole wheat is as nutritious as regular whole wheat but, when milled, is as mild-tasting as FF, which has recently become available processed white flour. It is currently being e US., is reportedly the smallest grain in grown in Kansas and will be available within e world and has been the "staff of life" for the next year in supermarkets and natural Ethiopian people for thousands of years. foods stores. as a slightly sweet taste and thus makes a od breakfast cereal. It is gelatinous and WHOLE WHEAT BREAD FLOUR is covered fore works well as a thickener or to add under WHEAT. to stews or puddings. WHOLE WHEAT PASTRY FLOUR is covered TRITICALE is a cross between rye and wheat under WHEAT. which is high in protein. Its flour can be substituted for part of the wheat flour in most s for a more nutritious food. It must be in a dry cool place so that it does not
is available in many different rieties. In this cookbook, references are de to whole wheat pastry flour and to ole wheat bread flour or whole wheat ur with no designation as to which kind of eat is being referred to. Whole wheat read flour is made from "hard" winter wheat and has a much hlgher gluten content, which helps yeast breads rise. Bread flour also has a more grainy texture and is not as appealing in cookies and quick breads as whole wheat pastry flour. Whole wheat pastry flour is ade from "soft" spring wheat. It does not ntain as much gluten, and the grain overing is softer, so it does not have a gritty re in cakes and other pastries. Whole eat pastry flour does not give satisfactory results in yeast breads. Whole wheat bread flour can be substituted for whole wheat pastry flour but more liquid will be needed and the texture will be coarser. If the recipe does not spec* which type of flour to use, then either will do.
WHEAT GERM is the embryo of the wheat grain. It and the bran are removed from white flour during processing. Due to its high oil content, wheat germ becomes rancid very quickly and should be vacuum packed or refrigerated in the store where purchased. & GRAINS & CEREALS COOKING METHODS Microwave Method
There are numerous cooking methods for Combine grain and minimum amount of grains. We have listed a few which take into water (shown in the following chart) in a account the appliances found in most of our glass or ceramic bowl with high sides. Cover kitchens. with a glass top, plate or plastic wrap. Microwave on high for the time specified. Some people prefer to wash their grains first, Meals are best when stirred half way through in which case you need to slightly cut down the coolung time. Rice and whole grains are the amount of water used. Be sure to wash better not disturbed. This method is quicker whole grains such as wheatberries and pick but does not work for all grains (see chart on through them as you would beans to make p. 107). certain that you are only cooking grain. Crockpot Method The amount of water used will determine how moist the grain will be when it is done. Place washed grain and minimum amount of If you are cooking vegetables, nuts or dried water (shown in the chart) in a crockpot. fruits with the grain, add a little more water Cover and cook on high until water is than you normally use. Grains are done absorbed from the grain. It you are cooking when they are soft all the way through and the grain all day or all night, then cook on no longer taste like raw starch. Usually they low. This method works best for whole will also "puff' and the water will have all groats. Rice does not turn out well using this been absorbed. method.
Before coohng, grains can be toasted in a Pressure Cooker Method cast iron pan or sauteed in a little bit of oil, perhaps with some spices. This lends a Combine the grain and minimum amount of distinctive flavor to the grain. Herbs and water as shown on the chart. Bring to-full spices may be added to the cooking water. pressure, turn down to simmer and cook for time specified in the chart. Remove from heat Stove Top Method 1 and let pressure go down. Grain should be done when opened. Grains cooked this way will be light and fluffy. Bring water to a boil in a heavy pan Thermos Method with a tight fitting lid. Add grain so slowly that the water never stops boiling. Stir once, This method doesn't work for whole grains lower heat as much as possible and cover. except white rice and millet. However, it Simmer without uncovering and without works well for cracked grains and meals. It is stirring until the water has been absorbed a marvelous method for backpackers and for and the grain is tender. The reason for not an early riser's hot breakfast cereal. Soak 1 C stirring is that as the grain expands, it forms a grain for 5 to 6 hours. Then add additional network of steam tunnels. If these are water until you have 3 C grain and water disturbed, the grain will cook unevenly. mixture. Bring it to a boil. Pour into a preheated thermos. (To preheat, let hot water Stove Top Method 2 sit in it, then empty water out just before filling thermos with grain.) Cap thermos and Place water and grain into a pan and bring to lay it on its side. In 8 to 10 hours, the grain a boil. Stir once, turn heat down as much as will be done. If camping, the thermos can possible, and cover. Cook as in Method 1. double as a sleeping bag warmer! This method is faster but the grain will not have as nice a texture as in Method 1. Water Cooking time Pressure Cooker Microwave Crockpot (Cups)' (in minutes)" (in minutes)*" (in minutes) (in hours)
3 25 not rec. n/a da
2-2V2 30-60 30-40 not rec. 2-3
14'2-2 40-60 3040 not rec. not rec.
2-21/2 20-40 not rec. not rec. 2-3
1-1112 15-20 not rec. 8 not rec.
4 20-30 not rec. 4-5 3
1V2-2 15-20 not rec. 8 1
2 45-60 not rec. not rec. n/a
2-3 20-30 25 not rec. not rec.
2 5-15 not rec. 4-7 1
1V2-2 40-60 3040 not rec. 3-8
not rec. n/a n/a
not rec. n/a n/a
2-2V2 60-90 45 not rec. 3-g1
Amount of water varied according to method used for cooking. * Amount of time reauired varies according to method used. that
E' Reduce water to 1V4 C I NOTE: When cooking in the microwave, cook on high power and stir every 2 minutes. GRAINS & CEREALS
GRAIN AND CEREAL RECIPES VARIATION: Add 1/2 C raisins. (See also SPANISH RICE, p.168.) Fried Cornmeal Mush Rice Cream Preparation time: 20-30 minutes Preparation time: 45-50 minutes (includes Yields: 4 servings cooking time) Yields: 8 servings Pour CORNMEAL MUSH prepared as above into a loaf pan and refrigerate. When solid, 2 C brown rice turn out of pan, slice, dredge in flour and fry water (see chart, p. 107) on a lightly oiled, well seasoned griddle until brown. Serve with syrup. Wash brown rice and dry roast it in a heavy well-seasoned skillet until it is golden Calories: 253.8 colored and begins to pop. Grind it in an Fat (gm): 13.8 electric blender at high speed or grind in a Protein (gm): 3.7 grain mill until it is the consistency of Cholesterol (mg): 0 cornrneal (or finer for a baby). This powder Sodium (mg): 7.9 can be cooked like cornmeal in the chart on p. 107. VARIATIONS: Substitute leftover oatmeal, rice cream or other cereal for the cornmeal. Calories: 172.5 Fat (gm): .8 Familia Protein (gm): 3.8 Cholesterol (mg): 0 Preparation time: 15 minutes Sodium (mg): 0 Yields: 7 servings
VARUTION: Use other whole grains in place 1 C oatmeal of the rice or in combination with the rice. 1 C rolled wheat 1 C toasted wheat germ Cornmeal Mush 2/3 C almonds, thinly sliced 1/2 C raisins Preparation time: 25-35 minutes (includes 2/3 C date sugar cooking time) 3/4 C dried apples, ground or finely Yields: 4 servings minced
1 C cornmeal Mix the above ingredients and store in a 4 C cold water tightly closed container. Add milk just before serving. For camping, add 1 C instant milk to Mix the cornmeal with 1 C water and make a the above mixture and then add water when smooth paste. Boil the other 3 C water and serving. Use approximately 3/4 C per serving. when boiling, gradually add the paste while stirring constantly. Simmer approximately 20 to 30 minutes until the water is absorbed, Calories: 329.5 stirring frequently to avoid lumping. Fat (gm): 6.5 Protein (gm): 9.0 Calories: 108.8 Cholesterol (mg): 0 Fat (gm): 1.0 Sodium (mg): 26.5 Protein (gm): 2.8 Cholesterol (mg): 0 Sodium (mg): 7.2 GRAINS & CEREALS
asted Wheat Germ Protein (gm): 2.4 Cholesterol (mg): 13.0 1: Place wheat germ in a loaf pan Sodium (mg): 8.3 in the oven at 300' for 10 to 20 nutes. Stirring frequently will allow a more Granola carefully so that it does Preparation time: 15 minutes Cooking time: 25-30 minutes 2: Place wheat germ in a well Yields: 4 servings d frying pan over medium heat. Stir eat germ will continue Thts is a basic recipe. Possible additional moved from heat if left ingredients are listed in the ETHEREAL CEREAL recipe following this one.
1 T oil 1/2 C honey (or less) 3 C rolled oats 1/2 t vanilla 1/2 t cinnamon
Combine oil, 'honey and vanilla in one bowl. or sweet wheat germ, mix in 1/2 C warm Combine the rolled oats and cinnamon in ey to every 4 C wheat germ before another. Combine the two mixtures. Roast in r after toasting in a a shallow pan at 250' for 25 to 30 minutes in : this variation can be the oven or in an electric frypan for one hour. After roasting, dried fruit or nuts may be added.
Calories: 394.9 Fat (gm): 6.8 Protein (gm): 8.6 Cholesterol (mg): 0 Sodium (mg): 4.4
VARIATION: For crunchy granola, substitute 1 C unsweetened coconut and 1 C sesame eparation time: 5 minutes seeds for 1V2C rolled oats.
T rolled oats large apple, grated T fmeiy chopped nuts
nd lemon juice with the d apple. Sprinkle nuts $ GRAINS & CEREALS Ethereal Cereal Calories: 89.6 Fat (gm): trace Preparation time: 25-35 minutes Protein (gm): 2.4 Yields: (varies) Cholesterol (mg): 0 Sodium (mg): 696.2 , If you like to experiment or have your own favorite ingredients for granola, you will CROCKPOT COOKING: In the morning place probably enjoy working with this recipe. all ingredients in a crockpot and cook all day Refer to the GRANOLA recipe preceding th~s on low. It will be ready for dinner. one for directions. Burt3 Buckwheat Use 4 to 6 C dry ingredients for each 1 C wet ingredients and (optional) 1 C dried fruit. Preparation time: 15 minutes Include the basic ingredients of the Cooking time: 40 minutes GRANOLA recipe, adding your choice of the Yields: 4 servings ingredents listed below. 1 bell pepper, minced DRY INGREDIENTS: Oat, wheat, rye or 2 T oil triticale flakes; wheat germ, bran, meals, grits, 1 C buckwheat groats sesame, pumpkin, sunflower, chia or 1 tomato, cubed (optional) flaxseed; chopped or sliced nuts, shredded 1/2 t salt coconut, powdered milk, date sugar, salt, etc. 2V2C water
WET INGREDIENTS: Melted butter, oil, Heat oil in a heavy pan. Add buckwheat molasses, honey, warm water, vanilla, groats and minced bell pepper. Saute over coconut, dairy, soy or nut milk, etc. h~ghheat until buckwheat smells toasted. Be careful not to burn bell pepper. Add salt, FRUIT: Shredded apples, fresh shredded water and tomato. Cover and simmer until coconut, raisins, chopped dates, minced done. apricots, or other dried fruit. Calories: 238.2 Tomato Wheat Fat (gm): 7.2 Protein (gm): 3.8 Preparation time: 15 minutes Cholesterol (mg): 0 Cooking time: 3-4 hours Sodium (mg): 784.9 Yields: 4 servings
Joy's daughter likes this with plenty of broth for a soup.
1 C whole wheatberries 3 C tomato juice 1/2 t powdered cumin 1 bell pepper, minced 1/2 t oregano
Wash wheatberries and add to boiling tomato juice. Cover, reduce heat, and simmer for 3 to 4 hours. Add other ingredients and continue simmering until bell peppers are tender. spaghetti, boiling water, vegetables and salt. Bake in a covered casserole for 50 minutes at 350". Fold in yogurt, top with parsley and bake another 10 minutes or until tender.
(With yogurt): Calories: 211.2 Fat (gm): 8.8 Protein (gm): 4.2 sliced on the Cholesterol (mg): 23.4 Sodium (mg): 287.6
Yogi Rice
Preparation time: 10-15 minutes Cooking time: 45 minutes Yields: 4 servings
This is a sweet rice dish. ce> before serving. 2V2 C water 1/2 C raisins 1/4 t ginger 1 cinnamon stick 5 whole cloves 3 pods cardamom, seeded 2 T honey ONS: Melt jack or cheddar cheese 1 C brown rice (or other grain) the rice and vegetables at the end, or grated cheese when serving. Bring water, raisins, spices and honey to a boil. Add rice, stir once, cover tightly and turn heat as low as possible. Cook until liquid is absorbed and rice is tender (about 45 minutes).
Calories: 218.8 Fat (gm): .7 olive oil or butter Protein (gm): 3.2 Cholesterol (mg): 0 P' Sodium (mg): 4.7
VARIATIONS:
CURRIED YOGI RICE: Cook as above adding 1 apple (finely sliced), 1/2 t curry powder, 1/4 t turmeric, and 1 T butter. C yogurt (optional) parsley (for garnish) SWEET MIUJ2T: Follow basic YOGI RICE recipe substituting 1 C millet for the brown Heat oil in a medium sized saucepan. Add rice and toast over medium heat until it is ghtly browned (about 10 minutes). Add & GRAINS & CEREALS Lemon Rice Chinch Bhat /Rice And Yogurt) Preparation time: 30-35 minutes (includes cooking time; rice must be cooked ahead) Preparation time: 25-30 minutes (includes Yields: 6 servings cooking time; rice must be cooked ahead) Yields: 4 servings This is a de~i~htfull~jlavoredand coloful grain dish. 2 T oil 1/2 t black mustard seeds 1/4 C butter, oil, ghee, or BUTI'ER OIL 1/2 t fennel seeds SPREAD (p. 153) 1/2 t cumin seeds 1 t salt 1 t turmeric 1 t black mustard seeds 1/2 t salt 2 t turmeric 1/4 to 1/2 t cayenne 1/2 C red bell pepper, minced 3 C cooked rice 1 C eggplant, diced 1 C YoGURT (p.213) 1/2 C green peas 3 C cooked brown rice Pour oil in the bottom of a heavy 10 inch 3 T lemon juice (juice of 1 lemon) frying pan, add seeds and heat. When the mustard seeds "dance" (be careful, they may Melt butter in a heavy frying pan. Add salt, pop and burn you), add the other spices. mustard seeds, and turmeric to butter. Heat Add the cooked rice. When heated and stir until the mustard seeds "dance" (be thoroughly, add yogurt. Stir and serve. careful, they may pop and burn you). Immediately add vegetables and cook untd Calories: 276.2 almost tender. Add rice. Stir until all is Fat (gm): 8.4 heated, then add lemon juice and serve. Protein (gm): 6.6 Cholesterol (mg): 4.1 Calories: 21 1.7 Sodium (mg): 310.8 Fat (gm): 8.5 Protein (grn): 3.4 NOTE: Ths dish can be made ahead and Cholesterol (mg): 22.0 instead of being heated in the frymg pan, the Sodium (mg): 439.0 contents can be transferred to a baking casserole (yogurt included) and heated in the NOTE: This dish can be made ahead and oven. heated in the oven or microwave in a covered casserole. It also freezes well. Add the lemon juice before serving. perbedRice Mix ingredients well. Add additional water if necessary to make a workable dough. Knead paration time: 15 minutes dough 10 to 15 minutes. (This is important to king time: 45 minutes develop the gluten.) Roll out on a well floured board as thin as possible for noodles. Roll thicker for ravioli, etc. Cut into strips. Cook immediately or let dry completely and store until needed. To cook while fresh, boil 1 to 2 gallons of water. Add noodles and cook until they rise to the surface of the boiling water. Drain and serve. To dry, place a single layer over a clean wooden rown rice (or other grain) clothes-drying rack. Let dry until brittle. Cook as for regular noodles. g water to a boil. Add butter and herbs. ice very slowly. Stir once, cover and Calories: 200.0 own heat as far as possible. Cook for Fat (gm): .9 ximately 45 minutes until all the water Protein (gm): 8.0 en absorbed and the rice is tender. Cholesterol (mg): 0 Sodium (mg): 359.1
VARIATIONS: You may substitute up to 1 C of the whole wheat bread flour with any other flour. The noodles won't hold together as well.
'-NOTE: If using other grains, the coohg time SPINACH NOODLES: Add to dough before hy-- - have to be adjusted (see chart on kneading 1 package defrosted spinach 1.107). (squeezed dry) or 1 bunch of spinach, chopped, steamed, cooled and squeezed dry. Proceed with regular instructions above.
CURRY NOODLES: Add 2 T CURRY POWDER (p. 223) to the dough.
HERB NOODLES: Add 2 T ITALIAN SEASONING (p. 221) or basil to the dough. If %ese take time but are so much fun to mu&. using fresh basil, add 1 C minced fresh basil. Pnd making them is excellent exercise for ** tpper ammuscles. Do give them a try. The lough can be used to make little rauiolis 'wfer to LASAGNA recipe, p. 162, for a manicotti cYiinden, lmdgna sheets
-- zin noodles. The dough can be $ 8< 3 3 C whole wheat bread flour 5 1112 C cold water GRAINS & CEREALS Poppy Seed Noodles Preparation time: 20 minutes (includes cooking time) Yields: 6 servings 6 C noodles(8 ounces) 1 T butter 2 T POPPY sxds Cook noodles in boiling water until tender. Drain and return to pan. Add butter and poppy seeds, tossing lightly to mix. Calories: 233.0 Fat (gm): 4.1 Protein (gm): 7.5 Cholesterol (mg): 5.5 Sodium (mg): 31.5 VARIATION: Substitute 2 T sesame seeds for the poppy seeds. Crisp Fried Pasta Preparation time: 20-25 minutes (includes cooking time) Yields: 6 servings 7bi.s is a great way to serve leftoverpasta. 1 T butter 6 C cooked pasta Melt butter in a heavy skillet over low heat. Add pasta and cook on one side untd browned. Using a dinner plate, invert pasta so that the browned side is on the top. Slip pasta back into the pan, cooking until the other side is brown (about 5 to 10 minutes). Calories: 224.0 Fat (gm): 3.7 Protein (gm): 7.0 Cholesterol (mg): 7.3 Sodium (mg): 37.3 VARIATION: Add poppy seeds, arr ITALIAN SEASONING (p. 221) to butter. GRAINS & CEREALS # -- GRAIN NUTRITION COMPARISON NOTES ON GRAINS- & CEREALS 0BREADS & CRACKERS BREADS & CRACKERS ABOUT CRACKERS 119 All Rye Yeast Bread 133 Rice Crackers 119 Triticale Bread 133 Cheese Crackers 119 Barley Bread 134 Sweet Millet Crackers 120 Batter Bread 134 Graham Crackers 120 Herbed Batter Bread 134 FLAT BREADS 120 Sweet Batter Bread 134 Flour Tortillas (Chapatis) 120 Sprout Bread 135 Parathas 120 Bagels 135 Puris (East Indian Deep Fried Bread) 121 Pocket Bread (Pitas) 135 Native American Fry Bread 122 SWEET YEAST BREADS 136 MUFFINS, BISCUITS, AND OTHER QUICK Sweet Rolls 136 BREADS 122 Doughnuts 136 Honey Muffins 122 SOURDOUGH 137 Eve's Honey Nuggets 122 Starter Notes 137 Blueberry Muffins 122 Sourdough Starter 137 Fruit Muffins 122 Basic Care And Feeding 137 Honey Filled Muffins 123 Simple Sourdough Bread 138 Peanut Butter Muffins 123 PANCAKES AND WAFFLES ETC. 138 Soybean Muffins 123 Pancake Hints 138 Orange Muffins 123 Toppings 138 Carrot Molasses Muffins 123 Sourdough Pancakes 138 Zucchini Muffins 123 Sourdough Waffles 138 Apple Nut Muffins 123 Buckwheat Pancakes 139 Fig Rye Muffins 124 Buckwheat Corn Cakes 139 Bran Raisin Muffins 124 Sesame Grain Pancakes 139 Biscuits 124 Waffles 140 ButtermiIk Biscuits 125 Pancakes 140 Yogurt Biscuits 125 Yogurt Pancakes 140 Cheese Biscuits 125 French Toast 140 Carrot Zucchini Flecked Biscuits 125 Drop biscuits 125 Quick and Easy Sweet Rolls 125 Cornbread or Corn Muffins 125 Apple Fritters 126 Corn Fritters 126 Vegetable Fritters 126 Jyoti's Banana Bread 126 Pumpkin Bread 126 Persimmon Bread 126 Boston Brown Bread 127 YEAST BREADS 127 About Yeast Bread Ingredients 127 Basic Yeast Bread Procedures 129 Baking With Chddren 131 YEAST BREAD RECIPES 131 Mom's Bread 131 Braided Bread 131 Dinner Rolls 132 Digger Bread 132 Light Rye Bread 133 BREADS CRACKERS BOUT CRACKERS Cheese Crackers thmner the crackers are rolled, the Preparation time: 60 minutes (includes 30 sper they will be. Holes can be pricked minutes in freezer) Cooking time: 10 minutes Yields: about 3 dozen crackers ing is easiest between 2 pieces of waxed dough can also be 1/2 C butter kie sheet and cut 2 C grated cheddar cheese 1 C whole wheat bread flour 1 t dill weed (optional) Mix ingredients and knead until the mixture holds together. Work into 2 oblong rolls. Wrap in waxed paper and chill in the freezer for 30 minutes. Slice wafer thn. Bake on a slightly oiled baking sheet for 10 minutes at cooked rice, cooled 400". Each: Calories: 60.5 Fat (gnl): 4.9 Protein (gm): 2.1 Cholesterol (mg): 14 Sodium (mg):66.4 NOTE: The cracker dough may be frozen for longer periods of time than 30 minutes. .It should be wrapped securely so that it doesn't get freezer bum. When ready to cook, proceed as directed in recipe. If very hard, the rolls may have to be slightly defrosted before slicing. VARIATIONS: Substitute another type of cheese for the cheddar. Swiss is good. If Parmesan is used, it should be freshly grated and combined with cheddar. 1/2 C of rye flour can be substituted lor 11'2 C whole wheat flour and caraway seeds can be substituted for the dill. 0BREADS & CRACKERS Sweet Millet Crackers Each: Calories: 60.4 Preparation time: 40-50 minutes Fat (gm): .1 Cooking time: 8-10 minutes per pan Protein (gm): 1.6 Yields: approximately 3 dozen 2 inch round Cholesterol (mg): .3 . crackers Sodium (mg): 16.8 3V2T oil FLAT BREADS 2 C cooked millet, cooled 1 C whole wheat bread flour Flour Tortillas [Chapatis) 1/4 C honey Preparation time: 45-60 minutes (includes Crumble the cooked millet until the grains cooking time) are separated. Mix it thoroughly with the Yields: 10 other ingredients. Knead the mixture well until it forms a ball. Roll out as thin as i%ese take time to make but are worth it. possible until the millet grains stick out from the dough. Cut into squares or circles. Place 2 C whole wheat bread flour on a lightly oiled baking sheet and bake at 1/2 t salt 400" 8 to 10 minutes, until golden brown. 1 C water oil Each: Calories: 52.4 Combine the flour and the salt. Dribble in the Fat (gm): 1.5 water, mixing with your fingers until an Protein (gm): 1.1 elastic dough is formed. Knead it roughly for Cholesterol (mg): 0 a few minutes. Then divide into 10 pieces. Sodum (mg): .4 Roll out into circles as thin as you can. (With practice, they become more circular.) Lightly Graham Crackers coat the griddle or frying pan with oil. Fry about 30 seconds, until brown, on the first Preparation time: 40-50 minutes (includes side. Flip and brown the second side. baking time) Yields: about 40 crackers Each: Calories: 128 2 C graham flour Fat (gm): 5.5 11/, C whole wheat flour Protein (gm): 3.0 1/4 t salt Cholesterol (mg): 0 1/2 t cinnamon Sodium (mg): 109.3 1/4 C oil 3/4 C milk VARIATIONS: Up to 1 C of whole wheat 1/4 C molasses flour can be replaced with another flour or 1/4 C honey cornmeal. Combine flours, salt and cinnamon. Work in PARA-: Brush rolled out chapati with the oil. Mix the milk, molasses and honey ghee (clarified butter) and fold in half; brush together. Add to dry ingredients and mix again and fold in half again. You will now well. Knead on a lightly floured board and have a triangular shape. Roll this into a circle roll out 1/8 inch thick. Cut into 2 inch and fry as before. squares, place on a cookie sheet and prick with a fork. Place on a lightly oiled baking NOTE: Chapatis can be made a little thicker sheet. Bake at 400' for 12 to 14 minutes until (increase the cooking time slightly) and right golden brown. after cooking rolled into a cone. A napkin or BREADS & CRACKERS 0 paper is rolled around the cone and the cone turn it over so you don't spatter the oil, and --- is filled with thick beans. No plate is needed! fry the other side. When bubbles stop in the oil around the edges of the puri, it is time to ast Indians use chapatis (flour tortillas) and take it out. uris (deep-fried flour tortillas) to scoop up od. They can be served with CURRIED Drain the cooked puris on edge in a bread GETABLES (p. 95), LEMON RICE pan with a layer of paper towels on the . 112), EAST INDIAN DAL (p.145), SPLIT bottom. EA AND POTATO STEW (p. 148) or any soups or stews. Each: Calories: 86.7 Fat (gm): 2.4 (East Indian Deep Fried Bread) Protein (gm): 2.7 Cholesterol (mg): 0 Sodium (mg): 89.3 Yields: 12 puris NOTE: Don't be discouraged if you can't get them to puff the first time you try. Try C whole wheat bread flour varying the way that you roll them, the temperature of the oil, the amount of water 1/2 to 2/3 C water used, or the mixing and kneading of the dough. Even if they don't puff, they are still good. the flour and the salt in a bowl. Mix in until the mixture is the size of peas. ually drip in the water, mixing it in with fingers until you form a ball. Knead smooth, about the consistency of an adobe (really!). Cover and let sit for pproximately 30 minutes. about 1V2 inches of oil in a heavy pan to hold the puris. Divide the 2 balls. Roll a ball between your until smooth. Flatten a little into a , coat each side sparingly with ce on a board. Gently roll from ut into a circle, turning over re-flouring as needed. Stop it is slightly less than 1/8 inch ck. If you are making them ahead of time, lightly and do not stack more than 3 high, r place waxed paper in between them. eat the oil to between 375' and 400'. Slip a uri into the oil from the side so that it oesn't spatter on your hand. With a spatula, old the puri under the oil to encourage the bubbles to expand. Small bubbles should art and then spread so that the puri comes one big puff. About this time it uld be turning golden brown. Carefully 0BREADS & CRACKERS Native American Fry Bread MUFFINS, BISCUITS, AND OTHER QUICK BREADS Preparation time: 30-40 minutes Yields: 10 Quick breads are leavened with baking soda or baking powder. They are called "quick" 7his recipe was shared with Joy by hergood because they do not need to rise as yeast f7dend Patty Parker. The original Native breads do. American version uses white flour and lard because that is what was available to them. Honey Muffins 7hese are the favorite 'pat bread" inJoy's family, especially when made into Native Preparation time: 15 minutes American Tacos! Baking time: 20-30 minutes Yields: 12 medium muffins 2 C whole wheat flour 2V2 t baking powder 2 C whole wheat pastry flour 1/2 t salt 1/2 t salt 2 T oil 1 T baking powder 1 C warm water 1 C milk 1/4 C honey Mix flour and baking powder. Add oil and 2 Toil mix until the mixture is in pieces the size of peas. Add water until a workable dough is Mix together dry ingredients. In a separate formed. Knead well. Divide into 10 equal bowl mix together wet ingredients. Make a pieces. Roll out into circles about 1/8 inch depression in the center of the dry thick. Fry in 1/8 inch of oil until brown. Turn ingredients. Add the wet ingredients, stirring and brown the other side. Serve with pinto only until just moistened. Fill oiled muffin beans. Refer to NATIVE AMERICAN TACOS tins almost full. Bake at 400" for 20 to 30 (p. 168) recipe for serving suggestions. minutes until delicately browned. Each: Each: Calories: 153.0 Calories: 119.7 Fat (gm): 8.0 Fat (gm): 2.8 Protein (gm): 3.0 Protein (gm): 1.5 Cholesterol (mg): 0 Cholesterol (mg): 1.5 Sodium (mg): 215.8 Sodium (mg): 178.0 VARIATIONS: EVE'S HONEY NUGGETS:Add 1 C grated apple, 1/2-C blueberries, 1/2 C walnuts and cut down milk to 3/4 C. BLUEBERRY MUFFINS: Add 1 C fresh bluebemes to the dry ingredients and proceed with the recipe instructions. FRUlT MUFFINS: Add 3/4 C chopped citron to the batter. Brush muffins lightly with honey before baking. NEY FUDMUI;I;INS: Put a small ZUCCHINI MUFFINS: Substitute shredded oonful of crystallized honey in the center zucchini for the carrots. The zucchini work the batter of each muffin. best if they have been shredded and frozen, then defrosted and drained. That way they do not have too much liquid: This is a great tter with the honey and add to the way to use zucchini from your garden in the winter. MUFFINS: Replace 1/2 C flour Apple Nut Muffins Preparation time: 20-25 minutes GE MUFFINS: Replace the milk with Baking time: 4045 minutes 1V2 C whole wheat pastry flour 1/2 C soy flour 1/2 t cinnamon 1 T baking powder 1 C nuts, finely chopped 1 C raisins, chopped f&s or dates 1V2 C packed grated raw apple (1 large apple) 1/2 C molasses 1/4 C water or apple juice Combine dry ingredients. Add fruit, stirring well to separate the dried fruit and apples and coat them with flour. Make a depression in the center of the dry ingredients. Mix wet parate bowl, mix wet ingredients. Make a depression in the center of the dry ingre- Each: dients and add the wet ingredients. Mix just Calories: 235.7 until the dry ingredients are moistened. Fill Fat (gm): 8.8 0 to 45 minutes. Cholesterol (mg): 0 ., Sodium (mg): 115.3 Sodium (mg): 121.6 VARIATIONS: These can be made into excellent unleavened muffins by eliminating 0BREADS & CRACKERS Fig Rye Muffins Bran Raisin Muffins Preparation time: 20-30 minutes Preparation time: 25 minutes Baking time: 30 minutes Baking time: 25 minutes Yields: 12 Yields: 12 i 2V2 C rye flour 1v2C bran 1/2 t salt 11/, c miur 1 t baking soda 1/2 C molasses 1 C ground dried figs 1/4 C oil 1/4 C molasses 2 C whole wheat pastry flour 2Toil 1 T baking soda 1 C water 1Craisins Mix dry ingredients thoroughly. Add figs and Soak the bran in the milk for 10 minutes. stir enough to coat the fruit with flour. Make Add the oil and molasses. Combine flour, a depression in the center of the dry soda, and raisins and add to the wet ingredients and add wet ingrelents. Stir just ingredients. Bake at 400" for 25 minutes. until dry ingredients are moistened. Spoon into oiled muffin pans. Smooth dough down. Each: Top may be oiled slightly. Bake 30 minutes Calories: 213.6 at 350". Remove immediately from pan and Fat (gm): 5.4 cool on a rack. Protein (gm): 4.1 Cholesterol (mg): 2.2 Each: Sodium (mg): 228.9 Calories: 178.3 Fat (gm): 2.8 VARIATIONS: Substitute prunes or apricots Protein (gm): 3.1 for the raisins. Cholesterol (mg): 0 Sodium (mg): 162.9 Biscuits VARIATIONS: Substitute other dried fruit for Preparation time: 20-25 minutes the figs, such as raisins or prunes. Substitute Balung time: 10-12 minutes milk or fruit juice for the water. Substitute Yields: 12 whole wheat flour or other for rye. Add 1 t cinnamon or allspice or lemon peel. 2 C whole wheat pastry flour 1 T baking powder 1/2 t salt 1/4 C butter I* 2/3 C milk Mix the dry ingredients together. Melt the butter and pour it on top of the dry ingredients. Using a strong fork, mix the butter in thoroughly until the whole mixture has a texture like cornmeal. Add the milk and stir. The dough should be just wet enough to hold together but not sticky. Roll out to a half inch thickness on a well floured board. Cut out biscuits. Place on an oiled bahng sheet and bake 10 to 12 minutes at 400". BREADS & CRACKERS - Each: Each: Calories: 75.4 Calories: 183.4 Fat (gm): .6 Fat (gm): 5.2 Protein (gm): 3.2 Protein (gm): 4.6 Cholesterol (mg): 1.2 Cholesterol (mg): 6.7 Sodium (mg): 175.2 Sodium (mg): 197.6 VARIATIONS: Cornbread or Corn Muffins BUlTERMILK BISCUITS: Substitute 1V2 t Preparation time: 15-20 minutes ing soda for the baking powder and Baking time: 15-20 minutes stitute buttermilk for the milk. If the Yields: 12 muffins or one 8 inch square pan buttermilk is very thick, you may need to add 3/4 C whole wheat pastry flour lV4 C cornmeal GURT BISCUITS: Reduce the milk to 1/2 salt 4 C and add 1/2 C plain or flavored yogurt. 1 t baking powder ubstitute 1V2 t baking soda for the baking 1 C milk 2 T oil 2 T honey CHEESE BISCUITS: Add 1/2 C grated cheese heddar or swiss) to flour mixture. Mix dry ingredients together thoroughly. In a separate bowl, mix wet ingredients together. OT ZUCCHINI FLECKED BISCUITS: Make a depression in the middle of the dry 1/4 C grated carrot, 1/4 C shredded ingredients and add wet ingredients. Stir just hini, and 1/2 t dill. until moistened. (If you are using cast iron muffin pans or corn stick pans, heat them in ROP BISCUITS: Increase the milk to 1 C. the oven before adding batter to make the rop the dough by tablespoons onto a outside of the muffins crispy.) Bake at 425" htly oiled baking sheet. for 15 to 20 minutes. Quick and Easy Sweet Rolls Each: Calories: 111.2 Preparation time: 30-35 minutes Fat (gm): 3.0 Baking time: 20-30 minutes Protein (gm): 2.9 Yields: 12 Cholesterol (mg): 1.5 Sodium (mg): 167.9 1 recipe BISCUIT dough (p. 124) 2 T soft butter 1/4 C honey 1Craisins 1/2 C chopped walnuts 1 t cinnamon Roll the biscuit dough out to 1/4 inch thick. Spread with the soft butter and sprinkle with the cinnamon. Evenly spread with honey and sprinkle with cinnamon again. Evenly cover with raisins and chopped walnuts. Roll up tightly and cut into 1 inch slices. Stand cut edge up in a lightly oiled 8 inch square pan or pie pan. Bake at 400" for 20 to 30 minutes. a BREADS & CRACKERS Apple Fritters Jyoti's Banana Bread Preparation time: 20-25 minutes Preparation time: 20-25 minutes Frying time: about 20 minutes Baking time: 45-60 mutes Yields: 18 small fritters Yields: one loaf (12 large slices) 1 C whole wheat pastry flour 1 C mashed bananas 1/2 t salt 1/4 C oil 1/2 t baking soda 1/2 C honey 1 t cinnamon 1 t vanilla 1/4 C honey 1/2 C date sugar (or honey) 6 T yogurt 1/2 t salt 2 C grated apples 1 t soda oil 1 t mace or nutmeg 1/2 t Med lemon peel Combine dry ingredients well. In a separate 13/4 C whole wheat pastry flour bowl, mix wet ingredients well; then add to 1 C chopped walnuts dry ingredients. Stir until well moistened. Add grated apples and stir until well coated. Add the ingredients to the bananas in order Drop by tablespoons into one or more inches listed, mixing well after each addition. Pour of oil heated to 375" to 400". Cook untll into an oiled loaf pan. This makes 1 large medium to dark brown. Pull one apart to loaf or 2 small ones. Bake at 350" for 45 to make certain that the inside is getting done. 60 minutes for large loaves, 35 to 40 minutes Remove from oil with a slotted spoon and for small loaves. drain on a paper towel, paper bag or rack. Slice: Each: Calories: 267.8 Calories: 100.6 Fat (gm): 10.1 Fat (gm): .1 Protein (gm): 3.6 Protein (gm): 1.2 Cholesterol (mg): 0 Cholesterol (mg): .3 Sodium (mg): 161.3 Sodium (mg): 86.1 VARIATIONS: PUMPIW BREAD: Substitute 1 C pureed CORN FIUTI'ERS: Substitute 1 t thyme or cooked pumpkin or winter squash for the 1/2 t chili powder for the cinnamon. Reduce bananas. Follow mixing and baking the honey to 2 T. Substitute 2 C corn for the directions. apples or 1Vz C corn and 1/2 C minced bell P' peppers. PERSIMMON BREAD: Substitute 1 C persimmon puree for the bananas. Follow VEGETABLE m:Substitute 1/2 t dd mixing and baking directions. for the cinnamon and omit the honey. Substitute for the apples: 1 C grated zucchini, 1/2 C grated carrots and 1/2 C corn or minced bell pepper. BREADS & CRACKERS ston Brown Bread YEAST BREADS on time: 20-25 minutes About Yeast Bread Ingredients Hearty, nutritious bread is an'important part of a vegetarian diet. To make a good bread, it helps to know a little about the ingredients C sour milk(or 3 C fresh milk and 1 T that will be used. FLOUR is the basis for a yeast bread. There are two types of wheat: soft wheat and hard wheat. Flour made from soft wheat feels silky when rubbed between the fingers; hard wheat feels slightly gritty. Soft wheat flour is called pastry flour and is not the best choice for yeast bread because there is not as much gluten as in hard wheat flour. Whole wheat ombine the dry ingredients in a bowl. In a flour contains the germ or live part of the wheatberry and the bran or outer coating. Unbleached white flour has had the bran and the wheat germ removed and does not contain as many nutrients as whole wheat flour. Bleached enriched flour has also had string or rubber bands. Set on rack the wheat germ and bran removed and then has had some of the natural vitamins replaced by synthetic ones. Flours from large commercial firms are ground quickly by heavy steel rollers which generate a great deal of heat. This tends to "bum" off the heat sensitive vitamins and the oil in the grain. Stone ground flours are better in this respect because the stones stay much cooler, but these flours can contain minute particles which over a lifetime can wear down teeth. Freshly ground flour tastes better and is more nutritious than stale flour. For information on storing flours and grains to preserve their nutritiori and flavor, refer to the section on GRAINS AND CEREALS (p. 101). Each grain adds its distinctive taste and texture to bread. Following are descriptions of some flours readily available. Refer also to the description of grains and their products in GRAINS AND CEREALS (p. 101). GLUTEN flour is made from wheat flour. Gluten is a stringy, elastic substance that gives body to dough. During kneading the gluten forms a structure that catches and 0BREADS & CRACKERS holds in the bubbles of carbon dioxide made powdered yeast. (Sourdough starter is by the growing yeast, enabling the bread different and will be discussed later.) dough to rise. Wheat flour has the highest Nutritional yeast, torumel and brewer's yeast proportion of gluten of all the flours; are not "active yeasts" and will not cause therefore breads made with wheat flour are bread to rise. Cake yeast must be fresh. If the usually lighter than those made with other cake is beige in color, smells yeasty and flours. When using flours with a low gluten crumbles easily, it is probably fresh. Dry content, gluten flour can be added to help yeast lasts longer and, purchased in bulk make the bread lighter and hold together form, is most economical. Both types of yeast better. should be stored in the refrigerator. RYE flour is next to wheat in gluten content. Yeast produces carbon dioxide as a Rye flour is silky and helps work in other byproduct of its growth. The carbon dioxide granular grains such as cornmeal and rolled causes the bread to rise. The yeast feeds on oats. Pure rye flour tends to make a sticky the sweetener in the bread (the amount of dough. sugar present in grain is usually not enough). White sugar feeds the yeast, but we SOY flour adds protein. Breads containing it recommend a natural sweetener such as will brown faster and remain fresher. honey, sorghum, molasses or barley malt. These add nice flavors and minerals in CORN flour adds sweetness and a more addition to helping keep the bread moist. crumbly texture. When converting recipes to honey, cut down the liquid in the recipe by 1/4 C for each cup MILLET flour makes bread crunchier as well of honey substituted for a cup of sugar. as sweeter. SALT controls the yeast's activity in the ROLLED OATS (oatmeal) make the bread bread. If not enough salt is used, the bread stay moist longer. They add to the texture will rise too quickly and perhaps run out of and make the bread slightly chewy and its pan, producing large-holed, coarsely sweeter. textured bread. If too much salt is used, the bread will not rise enough, and it will be BARLEY flour added to breads makes them heavy. more cake-like. For non-yeast breads, cakes and pastries, barley flour is an excellent LIQUID is the last necessary ingredient. A substitute for wheat flour. The finished little water (at least 1/4 C) must be used to product will be slightly heavier than if it were activate the yeast. The rest of the liquid can made from wheat, and it will be more be water, milk, fruit or vegetable juice, cake-like than bread-like. The flavor is not vegetable or bean stock, or whatever else very different from that of wheat. you choose. Breads made with rmlk are more nutritious (powdered milk works well) and BUCKWHEAT (not related to wheat) makes have a velvety texture. Raw milk needs to be breads very heavy. It is best used in small scalded to kill off any bacteria or undesirable amounts. It adds a good flavor and an types of wild yeast that might sour the bread. interesting texture. (Scalding means to heat to just below the boihg point; the milk steams and tiny BRAN adds flavor, texture and fiber. It is best bubbles rise at the edges of the pan.) soaked an hour or so before it is added to the bread. Breads made with all water as the liquid have a thicker, crisper crust and resemble YEAST causes the bread to rise. There are French bread in texture. Within reason, the basically two types of yeast which are used less liquid used, the better the texture of the in making bread: cake yeast and dry bread. If you are converting recipes using lute flour, more liquid is required when the yeast mixture and then add as much flour sing whole grain flours as the bran of the as you can mix in. Add nuts, etc. (see BREAD rain absorbs more liquid than the rest of the INGREDIENTS, p. 127) with the flour. Mix it rain. Also the amount of water that the flour vigorously to develop the gluten. n absorb depends on the temperature, the umidity and the amount of gluten present in STEP 2: KNEAD Now you are ready to knead the bread. Your working surface should be at a height at FAT is added to the bread (3/4 to 1 T per which your hands rest comfortably. If you p of flour) to give a richer flavor and to are using a board on top of another surface, ep the bread from drying out too fast. The a wet towel underneath will keep it from t can be eliminated from the bread. If used, slipping. Spread some flour on a clean se unrefined, cold-pressed oil. Butter may smooth surface. (A cutting board is not ot be the healthiest choice, but it does add suitable because the bread dough will work nice flavor and a rich brown crust. into the cuts and perhaps mold.) Dump the bread dough out onto the flour; push it ADDITIONS include chopped or down, fold it over, turn; push it down, fold it nuts; sunflower, sesame, chia, over, turn; and repeat. This process is called raway or other seeds; 111 or other herbs; kneading. Add more flour to the kneading ated apples; minced dried fruit; grated surface occasionally to replace the flour oconut; and steamed vegetables, whole or picked up by the dough. Do not add flour to pureed. Dry additions require increasing the the top of the bread as it will get folded in amount of liquid. Wet additions require more and make a pocket of dry flour. The bread flour or less liquid. will tell you when it has had enough flour added by not picking up any more from the You may also want to add whole or cracked table. The purpose of kneading is to develop grains to your bread. These must be soaked, the gluten in the flour. Breads with little or or better yet, cooked before adding. Whole no wheat flour in them require longer grains can also be sprouted and added kneading. The kneading is done when the (whole or ground) to the bread dough. dough is smooth, satiny and not sticky. It should be the consistency of an earlobe or a 1 T lecithin per 4 C flour can be added to the plump baby's bottom: warm, rounded, soft bread as a preservative and nutrient. yet springy. Touch lightly with a finger -the mark should not disappear. Usually ten To enrich bread nutritionally: for each cup of minutes of kneading the dough is enough. flour add 1 T soy flour, 1 T powdered milk Over-kneading is possible but doesn't and I T wheat germ. happen often; it results in a poorly textured bread. Under-kneading prevents the bread Basic Yeast Bread Procedures from rising properly. ;. STEP 1: YEAST STEP 3: RISE The first step in making bread is to add the Oil the kneaded bread and place it in a clean yeast to lukewarm water. To test the water, large bowl (large enough so when the dough drop some on the back of your wrist. If you doubles, it won't go over the top). Cover can't feel the temperature or if it feels with a paper or cloth towel. Leave the dough lukewarm, it is the right temperature. Too in a warm place, free of drafts, to rise (near a hot, and the yeast will die. Too cold, and the pilot light is good). Depending on the bread yeast will not grow as easily. Add the and the weather, it will take from 30 minutes sweetener to this water and let it sit for 10 to to several hours for the bread to rise. If you 15 minutes while you get everytlung else do not have a warm nook for the bread, put ready. This will give the yeast a chance to the bowl in your sink and fill around the begin growing. Add the salt and the liquid to bowl with warm water. Place the dough in 0BREADS & CRACKERS the bowl, adding hot water as the water in STEP 5: RISE AGAIN . the sink cools. Be careful not to get the Let the bread rise again in the pans until bread dough wet. The bread should be barely double. If you allow the bread to evenly warmed whde rising, especially while more than double, it will have a coarse in the pans. If bread rises unevenly, it will texture. Breads with a.low gluten content crumble when sliced. Protect it from too should not be allowed to rise even double or much heat in the summer. they will fall during baking. The bread is ready to shape into loaves when While the bread rises the second time, you can insert two fmgers half an inch into preheat the oven to 375" to 400". If a large the dough and have the indentations remain. part of your bread is soy flour or if your If the dough has risen too long, punch it baking pans are glass or ceramic, lower all down (which lets the gas out so the yeast baking temperatures by 25 degrees from that doesn't suffocate), cover as before and let stated in the recipe. rise again. Remember that each time the bread rises, it does so in a shorter period of When your bread has risen, put it in the time. preheated oven and bake your bread at 375" to 400" for the first 10 to 15 minutes and then STEP 4: SHAPE lower the temperature by 50 degrees. This To shape loaves, pull off a piece of dough will make a good crust. Bake the loaves until that half fills the bread pan. There are several they are brown and sound hollow when methods to shape the loaf. The bread dough thumped. For a crisper crust, remove the may be stretched out and two edges folded bread from pans when it is almost done and under, then you may put it in the pan. Or, finish baking without pans. For a soft crust, first roll the folded bread up the long way brush crust with milk when done, or put a and then put it in the pan. Or, without small pan of water in the oven while baking. folding, round the dough in your hands, tuck For a butter crust, instead of buttering the any rough edges under and put it in the pan. bread when it is hot from the oven, slash the The important thing to remember is to put all uncooked loaf from one end to the other and rough edges and seams on the bottom and put thin slices of butter in the slash. oil the pans well. Butter or ghee will keep the bread from sticking better than oil. When If you do not have an oven, yeast breads can the dough is stretched out, before folding or be steamed in coffee cans with aluminum foil rolling, you can butter it and add surprises tops tied on with string or rubber bands. The such as nuts, fruit, honey, raisins, etc. Oil the foil needs to be ballooned up over the tops tops of the loaves. You can also sprinkle to allow room for the bread to expand. Fill seeds or finely chopped nuts on the top of them 1/2 full and let rise until double. Steam the loaves, but don't put honey on the top as for 3 hours on a rack over water in a large it may bum. covered kettle. Be veq careful when checking the water level as the steam can A note on bread pans: If you don't have cause very bad burns. Steamed yeast breads bread pans, any oven proof dish or can will are exceptionally light but do not have a work. Round or freeform loaves can be crust. baked on cookie sheets. For easy baking, all the loaves should be about the same size. Cool the loaves on racks. If no racks are Larger bread pans take 2V2 pounds of bread; available, take the bread out of the pans and medium ones take 1V4 pounds; a 2 pound cool it balanced on the edges of the pans. coffee can holds 2V2 pounds of bread dough. STEP 6: STORE Store your bread in plastic bags, but make certain that it is cool before putting it in bags. BREADS & CRACKERS 0 make several loaves at once, it's best every week. We always made at least one little ze them. They will dry out in the loaf that would bake faster than the big ones. When it was done, we would tear it into pieces and devour it right out of the oven. Raw bread dough can be frozen but Needless to say, it was gmt! houldn't be kept frozen for more than 2 to 3 eeks. The yeast won't be as active. Freeze 2CmiZk loaf shapes but before letting it rise the 4 t salt cond time. When a standard-sized raw loaf 1/4 C butter bread is taken from the freezer, it will take 1/2 C molasses t least 6 hours to thaw and rise. 2 C cold water 2 T active dry yeast king With Children 10 to 12 C whole wheat bread flour ast bread dough is the best play dough In a saucepan, add the salt, butter and t has ever been invented. Children love to molasses to milk. Heat, stirring until butter and form it into shapes. They like to melts. Remove from heat. Add cold water it grow and love to eat it baked. After and cool to lukewarm. Beat in yeast. Add 6 C e dough has risen once and is ready to flour. Beat smooth (about 2 minutes). Add into loaves, give each child an adult- remaining flour. Knead 7 to 10 minutes. Let handful. Establish the most minimal rise one hour or until double. Punch down und rules: It must stay on the table, they and let rise again until double. (If you are in 't eat it until it is baked, and their hands a hurry, the second rising can be omitted.) ust be clean. Then let them make whatever Form loaves. Let rise one hour or until ey wane. After they are through playing, double. Bake at 400' for 1 hour. Cool on ce their creations on a lightly oiled cookie racks. eet and let rise. The only trick in baking em is to make certain that the pieces baked Slice: the same pan are approximately the same Calories: 76.3 ize so that they will be done at the same Fat (gm): 1.0 e. Let them have fun and then let them Protein (gm): 2.8 their creations when they are done. Cholesterol (mg): 2.3 Sodium (mg): 130.5 n also like to help with the regular , especially making sweet rolls. VARIATIONS: See also SWEET ROLL recipe (p. 136). T BREAD RECIPES BRAIDED BREAD: Roll one quarter of or most yeast bread, count on spending MOM'S BREAD into a long rope. Divide the bout four hours from start to finish. rope into 3 or 4 pieces and braid. Place on a lightly oiled bhgsheet tucking the ends Mom's Bread under to secure them. Oil and let rise until almost double. Bake as for regular bread. Preparation time: 60 minutes (plus 1-2 hours Baking time: 60 minutes Yields: 4 loaves Joy says: Igrew up with my mother making this bread (or a white bread version of it) at least once a week. W;ben my mom was sick, my dad made it. Now my brother makes it Dinner Rolls Digger Bread Use one quarter of the dough from the Preparation time: 45 minutes (plus 1-2 hours preceding recipe for MOM'S BREAD. Instead rising) of making it into a loaf, make it into dinner Baking time: about 60 minutes rolls. There are several shapes with whch Yields: 2 loaves you can experiment. After forming, unless otherwise noted, place on a lightly oiled According to the man who taught Joy how to baking sheet about 2 inches apart. Let rise make it, this is the bread that fed thousands until almost double. Brush the tops with in San Francisco's Haight Ashbury district in melted butter and bake at 425' for 10 to 12 the "Summerof Love" in the 60's. minutes until browned. 2 clean two pound coffee cans (for CLOVER LEAF rolls are made by placing 3 measurements and baking) one inch balls in each lightly oiled muffin tin. 1/2 C lukewarm water large spoonful whole wheat bread flour PARKER HOUSE rolls are made from rolling IttolTsalt out the dough 1/4 inch thick and cutting it 1/8 can powdered milk into 2 inch by 1 inch rectangles or 2 inch 1 T dry yeast circles. Brush with melted butter and fold large spoonful honey one edge almost over to the other side. 1 level can whole wheat bread flour 2 handfuls raisins MINI BRAIDS can be made with 1/4 to 1/2 inch coils. Make the braids about 3 inches Mix the water, yeast, salt, honey and long. Tuck ends under. spoonful of flour in one coffee can. Let stand while you combine the other ingredients in a SOFT BREAD STICKS can be made by rolling large pan. Add the wet mixture and blend out 1/2 inch thlck coils and cutting them until it reaches a uniform consistency. Cover. about 8 inches long. Let rise in a warm place until it increases to 1Vz times the original size. This may take an KNOTS can be made with 1/2 inch coils tied hour or two. Wash, dry, and oil the cans (be in an overhand knot. careful to oil the edges and bottom). Knead the dough (you may need more flour). PULL-APART rolls are made by rolling out Divide the dough and knead the halves into the dough to 1/4 inch hck and buttering it, balls. Put all rough edges under and pop into then cutting in lVz inch strips. Stack these cans. Oil the tops of the loaves. Let rise until strips and cut the other way in 1V2 inch even with the tops of the cans. Put the cans segments. Place in lightly oiled muffin tins upright in an oven preheated to 400" and with a cut edge up. bake for 1 hour or so.&fter baking, let the cans cool 5 to 10 minutes. Then, with CRESCENT rolls are made from dough rolled potholders, give the bread a twirl in the can out to 1/4 inch thick. Lightly butter the to dump it out on the counter. Cool on racks. dough. Cut triangles about 3 to 4 inches on a side. Roll them up from the wide end toward Slice: the point. Place on a lightly oiled baking Calories: 180.0 sheet on the point so that they don't unroll. Fat (gm): .6 Protein (gm): 8.3 Cholesterol (mg): 1.5 Sodium (mg): 176.1 BREADS & CRACKERS Tr, NOTE: A small amount of salt is needed to - All Rye Yeast Bread regulate the growth of the yeast so that the bread is a u&rm texture (the 1 t). The Preparation time: 40 minutes (plus 1 to 11/2 larger amount of salt (1 T) is needed to make hours rising) the bread taste like we are accustomed to Baking time: 60 minutes ' having bread taste. Yields: 1 large loaf (18 slices) Light Rye Bread 2 T dry active yeast 2 C lukewarm water Preparation time: 60 minutes (plus 1-1V2 2 T honey hours rising) 2 t sap Baking time: 60 minutes 2Toil Yields: 2 loaves (20 slices) 5 C rye flour 1 quart hot water Dissolve the yeast in the lukewarm water. 1 C dark molasses Add the honey, salt and oil. Add the flour 1 T salt slowly, beating well. Knead thoroughly. 1Toil Shape into a loaf and place it in a well-oiled 2 T dry active yeast baking pan. Oil the top lightly and cover. Let 3 C rye flour rise in a warm place until 11/2 times the 6 to 9 C whole wheat bread flour original size. If you let it rise too high, you 1 to 1Vz t caraway seeds (optional) will produce a crumbly bread which may fall during baking. Bake at 375" for 50 to 60 Dissolve the molasses, salt and oil in the minutes. Remove from pan and let cool on a water. Let it sit until it is lukewarm. Stir in the rack. yeast. Let sit 5 to 10 minutes until the yeast is foamy. Mix in all the rye flour and enough of Slice: the wheat flour to make a stiff batter. Let sit Calories: 124.4 for 15 minutes. Mix in more wheat flour to Fat (gm): 1.7 make a stiff dough. Knead very well to Protein (gm): 3.0 develop the gluten. Finally, knead in the Cholesterol (mg): 0 caraway seed. Form into 2 small round Sodium (mg): 238.5 loaves. Place on a lightly oiled baking sheet. Cover with a damp cloth and let rise until VARIATION: double in bulk. Bake at 350' about an hour. TIUTICALE BREAD: substitute 5 C triticale Slice: flour for rye flour in the ALL RYE YEAST Calories: 25 1.7 BREAD recipe. Fat (gm): 1.5 . d Protein (gm): 7.6 Cholesterol (mg): 0 Sodium (mg): 335.2 0BREADS & CRACKERS Barley Bread Batter Bread Preparation time: 40 minutes (plus 1 hour Preparation time: 20-25 minutes (plus 45 rising) minutes rising) Baking time: 60 minutes Baking time: 60 minutes Yields: 1 loaf (12 slices) Yields: one loaf (16 slices) This has a good taste but is crumbly. Yeast bread in a jifj! 1 T dry active yeast 11/, C lukewarm water 2 t honey 3 T barley malt, molasses or honey 1 C lukewarm water 11/, BUlTER OIL SPREAD (p. 153) or 3 C barley flour melted butter 1 t salt 1v2t salt 2 t oil 1V2 T dry active yeast 1/4 C soy flour 3 C whole wheat bread flour more barley flour Mix the first five ingredients well and then Dissolve the yeast in the lukewarm water mix in the flour. Let rise until tripled, about with the honey. Add half of the flour and 45 minutes. Pour into a lightly oiled loaf pan. beat vigorously until air is mixed into the Bake at 350" for 1 hour. Do not let rise after batter and the gluten is developed. It has putting it into the pan. been beaten enough when the batter follows the spoon around without falling off. Stir in Slice: the salt, oil and soy flour. Add more of the Calories: 96.1 barley flour until you have a stiff enough Fat (gm): 1.4 dough to turn out on a floured board and Protein (gm): 3.3 knead until smooth and elastic. Shape into a Cholesterol (mg): 3.1 loaf and place on a lightly oiled baking Sodium (mg): 215.1 sheet. Oil the loaf, cut a slash or X across the top and let it rise until it is double in size. VARIATIONS: Bake at 350" for 1 hour. HERBED BATTER BREAD: Add 1/2 C Slice: minced fresh parsley and 1 t dill or 1 t Calories: 122.8 rubbed thyme. Fat (gm): 1.6 Protein (grn): 4.1 SWEET BAlTER BREAD: Add 1/2 C to 3/4 C Cholesterol (mg): 0 raisins and 1 t cinnamon. Sweetener may be Sodium (mg): 180.1 doubled. r-, BREADS & CRACKERS 0 Sprout Bread Pocket Bread (Pitas) Sprout 1 C triticale, rye or wheatberries until 1/4 inch long (refer to directions under Preparation time: 60 minutes (plus 1-2 hours SPROUTS, p. 78). Grind coarsely. Mix with rising) the "remaining flour" in MOM'S BWWD Cooking time: 10 minutes (p. 131) and proceed with the recipe Yields: 8 directions. 1 T dry active yeast Bagels lV4 C lukewarm water 1/2 t honey Preparation time: 60-70 minutes (plus 20 3V2 C whole wheat bread flour minutes rising) 1/2 t salt Cooking time: 30-35 minutes Yields: 16 Dissolve the yeast in water. Add honey and leave in a warm place until bubbly. Mix salt 1 C warm miZk or water and flour thoroughly and add to the yeast 2 t salt mixture. A bit of addtional water may be 2 T butter or oil necessary, but the dough should be very 1/4 C molasses or honey fm. Knead thoroughly for 15 minutes. This 1 C cold water length of time is necessary to develop the 2 T dry active yeast gluten. Oil the dough, place in an oiled bowl 5 to 6 C whole wheat bread flour and cover with a cloth. Let rise in a warm place about 1 to 2 hours until double in bulk. Mix the liquid ingredients together. Add yeast and let sit 2 minutes until softened. Mix well Punch down and knead briefly. Roll into a and then add flour gradually while stirring, log shape and cut into 8 equal pieces. Roll until a ball forms in the bowl. Turn out onto each piece out on a lightly floured board into a floured board and knead, adding more rounds slightly less than 1/4 inch thick. Place flour if necessary, until it is a smooth, heavy on well floured baking sheets and cover well dough that will keep its shape. Place in an with a floured towel. Let rise about 45 oiled bowl, cover and let rise once. Cut minutes until slightly puffy. They should look dough into 16 pieces and form each piece like they are going to "pocket" and be higher into a smooth ball. Make a hole in the ball in the middle. Sprinkle with water on both with your fingers and shape it into a sides and place on the racks in a 500° - doughnut shape. Cover and let rise for 20 preheated oven. Cook as near the source of minutes. In a large pan, combine a gallon of heat as possible without over-browning. water and 1 T honey or 1 T salt, and bring to Bake about 10 minutes. The strong yeasty a boil. Cook bagels in the water a few at a smell will change to the:smell of baked bread time for seven minutes. Flip them half way when they are done. Remove from the oven through. Remove from the water and top and immediately enclose completely in foil to with sesame seeds or poppy seeds if desired. keep them soft. Place on baking sheets and bake at 375O for 30 to 35 minutes until done. Can be served Calories: 179.5 with cream cheese. Fat (gm): .8 Protein (gm): 7.4 Calories: 175.7 Cholesterol (mg): 0 Fat (gm): 2.3 Sodium (mg): 137.4 Protein (gm): 6.4 Cholesterol (mg): 5.2 Sodium (mg): 295.1 0BREADS & CRACKERS SWEET YEAST BREADS Doughnuts Sweet Rolls Preparation time: 50-60 minutes (plus 30-45 minutes rising) Preparation time: 20 minutes (BASIC YEAST Frying time: 30 minutes ,' BREAD or other bread dough must be Yields: 2 dozen doughnuts plus holes made ahead) Yields: 12 sweet rolls 1V2 Cwarm water 1 T dry active yeast 1/2 loaf of raw bread dough that is ready 1/4 C honey to be raised in the pan to 5 Cwhole wheat bread flour 2 T soft butter 1 t salt 1/4 C honey 2Toil 1Craisins 2 t dried orange peel 1/2 C chopped walnuts 1 t dried lemon peel 1 t cinnamon 1 quart frying oil Roll the bread dough out to 1/4 inch thick. Dissolve the yeast in the warm water. Add Spread with the soft butter. Spread with the honey, salt, and oil. Stir in as much of the honey and sprinkle with cinnamon. Evenly whole wheat flour as can easily be stirred in. cover with raisins and chopped walnuts. Roll Turn out onto a floured board and knead up tightly and cut into 1 inch s1ice:s. Stand cut until smooth (about 5 minutes). Let rise untd edge up in an 8 inch square pan or pie pan. double in bulk in an oiled bowl. Split in half Let rise until almost double. Bake at 350" for and roll out to 1/2 inch thick. Cut with a 30 minutes. doughnut cutter or cut into circles with the top of a glass and form the hole with your Calories: 165.3 fingers. Place on an oiled baking sheet and Fat (gm): 5.5 let rise in a warm place for 30 to 45 minutes Protein (gm): 3.1 until almost double in size. Deep fry at 375". Cholesterol (mg): 7.2 Drain on paper towels, paper bags or a rack. Sodium (mg): 120.7 If the oil is the right temperature, the doughnuts should not be oily after they are NOTE: This dough can also be baked uncut drained. Frost with CAROB FROSTING in a loaf pan. When done, it can be frosted (p. 205) or any other glaze or frosting or with CREAM CHEESE FROSTING ~:p.204). sprmkle with date sugar. These are excellent fresh but as with almost all homemade donuts, they do not keep well. One doughnut with h~le: Calories: 121.0 Fat (gm): 3.5 Protein (gm): 6.2 Cholesterol (mg): 0 Sodium (mg): 90.6 VARIATION: Add 1 t cinnamon and 1 C raisins. BREADS & CRACKERS 0 SOURDOUGH Sourdough Starter (making your own) Sourdough is a yeast culture which is used to make bread rise. It usually has a sour taste, Preparation time: 15 minutes (5 days rising hence its name. Originally it was "caught" time) from wild yeast in the air. Starters can be Cooking time: 30 minutes bought, obtained from a friend, or made from ordinary yeast. Some of the purchased 1 T active dry yeast strains are almost a hundred years old. 1 T honey 2 C warm water Starter Notes 2V2 C whole wheat bread flour Always store your starter in a glass or Combine the yeast and warm water. Add ceramic container. If the container has a honey. Beat in the flour and water. Place in a metal lid, cover the container first with plastic large pottery or stainless bowl. Cover with a and then put on the lid. Always use a damp cloth tied over the top of the bowl. wooden or stainless steel spoon or rubber Keep the cloth damp so that the starter spatula to stir it. Never use aluminum. Some doesn't dry. (It needs to be tied down to people say the starter should be stirzed or keep wild yeasts or bacteria from reaching it beaten each day, but if used at least once a as easily.) Allow to ferment for 5 days. Each week, this is unnecessary. If you do not use day stir it down. On the fifth day, add 1/4 C it once a week, it should be fed in the same flour and 1/4 C warm water. Beat. Cover as way you would if you were going to use it before and leave one more day. Then it may (see below). Starters will separate when they be used or refrigerated. It should not have are finished fermenting. Thls is a sign that mold growing on it and it should smell like they need to be fed again. In hot weather, wine. If it smells bad or is moldy, discard, don't leave your starter out of the refrigerator and after thoroughly cleaning your utensils, too long. If the starter smells like wine, it is try again. happy and healthy. BASIC SOURDOUGH BATI'ER: The "Basic Bread must be baked and tasted to determine Sourdough Batter" in the following recipes the sourness of the starter. Letting the starter refers to this starter after it has fermented for ferment longer outside the refrigerator wdl 5 days and had the 1/4 C flour and 1/4 C make it more sour. water added OR any basic sourdough batter made according to the directions included NOTE: Nutritional Analyses are not available with the purchased starter. The starter must for the recipes in this section, as sourdough be fed and left overnight before using (see starters vary. below). 4 , NOTE: Nutritional analGis of sourdough is not available. Basic Care And Feeding Put the starter in a pottery or stainless bowl (never aluminum). For every cup of starter, beat in 2 C lukewarm water and 2 to 2V2 C flour. Leave it out overnight in a warm place. In the morning put at least 1 C back in the refrigerator to save as your starter for next time. Don't forget! BREADS & CRACKERS Simple Sourdough Bread doughy. Cooking them too quickly will leave doughy insides. Cooking them too slowly Preparation time: 40 minutes (plus several causes them to be tough. hours rising) Baking time: 60-90 minutes Toppings Yields: 1 large loaf The most common toppings for waffles and 3 C BAsIC SOURDOUGH BATJXR (p. 137) pancakes are maple syrup or honey. Jams 1V2 T barley malt or honey and jellies, BANANA HONEY DRESSING 1 t salt (p. 46) , FRUITY FRUIT DRESSING (p. 46), 1V2 T oil SPICED CREAM AND HONEY SAUCE 3 T water (p. 206) or the toppings in the section on 43/4 C flour (this can be part whole wheat DESSERTS (p. 179) also make good toppings. bread flour, and part rye, triticale, rice, For a low calorie, less sweet topping, blend a barley, or whatever) banana with a little juice in the blender and pour on like syrup. Any kind of beny and Mix ingredients in order given, adding flour many kinds of fruit can be minced and until the bread pulls away from the edges of heated to boiling with honey to make a the bowl. Knead until it is no longer sticky flavored syrup. For a dinner pancake, try and feels elastic. Oil and let rise until serving with CHEESE SAUCE (p. 175) or doubled. Shape into a loaf, oil and let rise WHITE SAUCE (p. 175) and vegetables. until it doubles again. Depending on the strength of the starter, tlus may take all day. Sourdough Pancakes Bake at 350" for 1 to 1V2 hours. Preparation time: 20 minutes PANCAKES AND WAFFLES ETC. Cooking time: 34 minutes each Yields: about 40 Pancake Hints 3 C BASIC SOURDOUGH BATI'ER (p. 137) Preheat the griddle until it is hot enough that 3 T powdered mi& a drop of water will sizzle and dance. Cook 3/4 t soda only one pancake at first; if it turns out oily, 1v2t oil wipe the excess oil out with a paper towel or 3/4 t salt increase heat as necessary. 11/, T honey If the batter contains enough added oil, Mix ingredients together in order listed. Let pancakes can be cooked on a dry griddle. rise 5 minutes. Bake on a hot griddle in When there is little or no added fat, the dollar-sized cakes. griddle must be lightly oiled between each couple of batches. This can be done most sourdough ~a/lles easily by spreading the oil with a paper towel or pastry brush. Make this recipe the night before for an easy breakfast. Use a scant 1/4 C batter for each pancake leaving 2 to 3 inches between cakes to allow Use above recipe adding an extra tablespoon for spreading. of oil. Cook in a waffle iron. Turn the cakes only once. They are usually ready to turn when the bubbles have popped and the top is no longer shiny. Turning before the bubbles pop will make the inside BREADS & CRACKERS uckwheat Pancakes Soak the cornmeal in the milk. Add the salt and the flour. Soften yeast and honey in lukewarm water. Add oil and mix into other ingredients. Put in a pitcher or covered bowl ooking time: 3-4 minutes each and let rise all night. In the morning add the ields: 4 servings (15 pancakes) soda and bake on a hot griddle. be made the night before Each: keeps well in the refrigerator for several Calories: 222.3 Fat (gm): 6.4 Protein (gm): 6.6 Cholesterol (mg): 6.0 Sodium (mg): 310.7 Sesame Grain Pancakes C buckwheat flour Preparation time: 20-25 minutes Cooking time: 2-3 minutes each Yields: about 2 dozen 1/2 C sesame seed 4 to C water the morning, add the salt and soda and 3/4 C rolled grain (oats, rye, wheat,etc.) 3/4 c corneal 1/2 t salt 1 t oil Blend all ingredients until smooth in a - blender. Bake on a hot, well oiled griddle. holesterol (mg): 1.8 They will be thin. Each: uckwheat Corn Cakes Calories: 42.3 Fat (gm): 1.8 Preparation time: 20-25 minutes (plus Protein (gm): 1.2 Cholesterol (mg): 0 Sodium (mg): 46.2 keeps well in the refrigerator for several 1/3 C corneal lV4 C buckwheat flour 1/3 C lukewarm water 0BREADS & CRACKERS Waffles French Toast Preparation time: 20 minutes Preparation time: 10 minutes Cooking time: 5 minutes each Cooking time:lO-15 minutes Yields: 20 individual waffles Yields: 2 servings 2 C whole wheat pastry flour 4 slices bread 4 t baking powder 1/2 C milk or cream 1/2 t salt 3 T cashew or almond butter (or finely 2C& ground nut meal; see below) 1/4 C oil 1/4 t c'lfl~li~mon 2 T honey Blend milk, cashew butter and cinnamon Mix the flour, baking powder and salt together untd smooth in a blender. Dip slices together in a bowl. Mix milk, oil and honey of bread in the mixture. Do not soak. Brown together in another bowl. Add wet in butter until golden. Serve with maple ingredients to the dry mix and stir only until syrup or honey. blended but still slightly lumpy. Pour 3/4 to 1 C batter onto a well seasoned and oiled Slice: waffle iron. Bake until brown. Calories: 155.8 Fat (gm): 7.3 Each: Protein (gm): 6.0 Calories: 97.9 Cholesterol (mg): 2.2 Fat (gm): 3.3 Sodium (mg): 196.8 Protein (gm): 2.7 Cholesterol (mg): 1.8 NOTE: If you do not have a nut butter, Sodmm (mg): 150.8 substitute 3 T finely ground cashews and 1/2 T oil. VARIATIONS: PANCAKES: Reduce oil to 2 T. Mix as dxected above. Use 1/4 C batter for each pancake. Makes 20. YOGURT PANCAKES: Follow the above waffle recipe substituting 1 C yogurt for 1 C of the milk. Reduce the baking powder to 2 t and add 1 t baking soda. SOUPS, SANDWICHES & SPREADS SOUPS, SANDWICHES, AND SPREADS SOUPS AND STEWS 143 Sage Cheese Crock 156 Vegetable Stock 143 Tomato Soup 143 Borscht 144 Cream of Broccoli Soup 144 Corn Chowder 144 Parvati's Zucchini Cheese Soup 144 Curry Soup 145 East Indian Dal 145 Black Bean Soup 146 Minestrone 146 Cream of Bean Soup 147 Lentil Soup 147 Split Pea Soup 148 Chili 148 Split Pea and Potato Stew 148 SANDWICHES AND BURGERS 149 Cold Sandwich Suggestions 149 Nut Butter and Jelly 149 Nut Butter and Mayo 149 Cream Cheese and Date Butter 149 Soy Spread 149 Cheese 149 HOT SANDWICHES AND BURGERS 149 Grilled Cheese 149 Broiled Open-faced Cheese 149 Olive Cheese on Rye 149 PB and Cheese 149 Grilled Tofu 150 Sloppy Joys 150 Tofu Burgers 150 Spaghetti Balls 150 Macroburgers 151 Green Burgers 151 Falafels 152 Tostadas 152 Tacos 152 SPREADS AND DIPS 153 Tofu Mayonnaise 153 Butter Oil Spread 153 Honey Butter 153 Orange Honey Butter 153 Banana Honey Spread 154 Guacamole 154 Avocado Dressing and Spread 154 Saffron Spread 155 Soy Spread 155 Nut Butters 155 Curried Cheese Dip 155 SOUPS, SANDWICHES 8- SPREADS - SOUPS AND STEWS Vegetable Stock Preparation time: 45 minutes Cooking time: 40-50 minutes Preparation time: 2040 minutes Yields: 31/2 quarts Cooking time: 2-3 hours (depending on quantity) 5 quarts tomatoes, cubed (about 10 pomw vegetable scraps (ends, outer leaves, limp 2 large stalks celery and tops, minced but not moldy vegetables, pulp from 2 medium bell peppers, minced juicing) 1/4 C fresh parsley, minced - _ water to cover 1 T dried basil 3 bay leaves Mince vegetables. Cover with water and 2 t salt bring to a boil. Turn down and simmer until 1/4 t cloves the vegetables are soft and the broth dark. 2 to 3 T honey Strain and discard vegetables. 7 T flour 7 T BUlTJ5R OIL SPREAD (p. 153) or NOTE: This can be made in a crockpot. If butter or oil you do not have enough vegetables at once, 1 T lemon juice you can keep them in a container in the freezer until you have enough vegetables and Combine all ingredients except flour, the time. BUTTER OIL SPREAD and lemon juice. Simmer until soft. Cool slightly and puree. Return puree to pan and bring to a boil. Blend together the butter and flour and gradually stir into tomato puree. Reheat on low until hot. Stir in lemon juice just before serving. This may be thinned with cream or milk right before serving. Calories: 146.1 Fat (gm): 6.3 Protein (gm): 2.5 Cholesterol (mg): 16.5 Sodium (mg): 401.2 NOTE: This soup is excellent canned or frozen. Do not add crea'fn 6r milk if preserving. To can, process pints for 15 minutes in a boiling water bath. Refer to CANNING AND PRESERVING (p. 225) for detailed instructions. SOUPS, SANDWICHES & SPREADS Borscht Mix with the white sauce and heat. Do not boil. Serve and garnish with the parsley. Preparation time: 30 minutes Cooking time: 40 minutes Calories: 147.6 Yields: about 1V2 quarts (4 servings) Fat (gm): 7.5 Protein (gm): 5.6 2 C finely shredded beets Cholesterol (mg): 16.0 1 C finely shredded carrots Sodium (mg): 293.9 1 C minced celery 1 C minced bell pepper VARIATION: 3 C of any steamed vegetables 1 C fmely shredded cabbage can be substituted for the broccoli. 4 C vegetable stock or water 1 C minced fresh parsley CORN CHOWDER: Follow the above recipe 1 t cumin using the nutmeg instead of the thyme, 1/2 C yogurt or sour cream substituting 3 C corn for the broccoli and adding 1 to 2 t honey. Make as directed. Place carrots and beets in a pan with just enough water to cover them. Cover tightly Parvati's Zucchini Cheese Soup and bring to a boil, stirring occasionally. Add other vegetables, cover and simmer until Preparation time: 30 minutes (includes thick. Season with parsley, basil, and salt. cooking) Serve topped with a spoonful of thick yogurt Yields: 4 servings or sour cream. This soup is quick, easy and tasty. Calories: 77.4 Fat (gm): .6 4 C water Protein (gm): 2.7 5 small zucchinis, sliced Cholesterol (mg): 2.0 3 to 4 C sharp cheddar cheese (about 1 Sodium (mg): 117.6 pound) VARIATIONS: Add tomato puree along with Boil squash in water until tender. While the beets, or 1/2 C tomato puree may be boiling, grate the cheese. Let the zucchini substituted for 1 C shredded beets. cool slightly. Add grated cheese to taste. Cream Of Broccoli Soup Calories: 476.5 Fat (grn): 34.9 Preparation time: 30 minutes (includes Protein (gm): 31.3 cooking) Cholesterol (mg): 120.2 Yields: 4 servings Sodium (mg): 719.7: 1 recipe WHITE SAUCE (p. 175) made NOTE: If the water is too hot when the with whole milk or half light cream cheese is added, the cheese will be stringy. and half milk This soup can be seasoned with dill or thyme 1/2 t thyme or 1/4 t nutmeg or SOUP HERBS (p. 222). It does not freeze 3 C steamed broccoli (stems ;we fme) well. 1V2 C vegetable stock or water and 2 bouiUon cubes 3 T parsley Make the white sauce using thyme as the seasoning. Set aside. Puree the steamed broccoli and vegetable stock in a blender. * SOUPS, SANDWICHES & SPREADS Curry Soup East Indian Dal Preparation time: 20 minutes Preparation time: 15 minutes Cooking time: 25 minutes Cooking time: 40-60 minutes Yields: about lVz quarts Yields: 6 servings 1 C YOGURT (p.213) This is good as a soup or as a gravy over 3 C water grains. 1 T garbanzo flour 4 T ghee (-ed butter) or oil C Indian dal (mung or toor) or yellow 1/2 t mustard seeds split peas, sorted and washed 1/2 t cumin seeds to 6 C water 1/4 t ground fenugreek 2 T oil 3 to 4 whole cloves 1 T hot green peppers, minced (optional) 1 inch cinnamon stick 4 whole cloves 1 t salt 1 t salt 1t turmeric 1t turmeric 1 t ground coriander 1t cumin seeds 2 T honey 1/2 t black mustard seeds 1 C peas, fresh or frozen 1 C corn, fresh or frozen Cook dal in water until mushy. In a separate 1 C tomatoes, cubed pan, heat the oil and seasonings. When the mustard seeds "dance" (be careful, they may Beat the yogurt, water and garbanzo flour pop and bum you), add to dal and water. together until smooth. Heat the ghee :md add Bring to a boil again and serve. to it the mustard seeds, cumin seeds, fenugreek, cloves and cinnamon. When Calories: 141.7 mustard seeds "dance" (be careful, they may Fat (gm): 4.5 pop and bum you), add the yogurt mixture Protein (gm): 6.1 and stir well. Lower heat and add the salt, Cholesterol (mg): 0 turmeric, coriander and honey. Simmc:r for 20 Sodium (mg): 361.7 minutes and then add the vegetables. When vegetables are heated through, serve. VARIATION: Add 2 to 3 C steamed vegetables. Calories: 184.7 Fat (gm): 9.4 NOTE: This is excellent served with a Protein (gm): 4.2 spoonful 6f rice in the center and topped Cholesterol (mg): 2.7 with a spoonful of yogurt. Ereezes well. Sodium (mg): 393.6 .. - NOTE: This does not freeze well at all. It does make an excellent sauce over gclin. Black Bean Soup Minestrone Preparation time: 15 minutes (soak beans Preparation time: 25 minutes (soak beans overnight) overnight) Cooking time: 3 hours Cooking time: 3 hours Yields: 8 servings Yields: 6 servings 2Cblackbeans 1cgarbanzobeans 2 to 3 quarts water 4 C water 2 T olive oil 2 stalks of celery, minced 2 bell peppers, minced 1 carrot, scrubbed or peeled and thinly 4 bouillon cubes sliced 1v2T cumin 4 to 5 tomatoes, cubed or 2 C canned 1V2 T oregano 2 medium zucchini, thinly sliced 2 T vinegar 1/2 bell pepper, minced 2 T SOUP HERBS (p. 222) Sort and wash the black beans and soak 1 t salt them overnight. The next day drain, rinse 2 T lemon juice and cook in 2 quarts of water. When tender but not mushy, saute in the olive oil 2 bell Sort and wash the garbanzo beans and soak peppers. Add the sauteed bell peppers and overnight. The next day, rinse and cook in all other ingredients except the vinegar to the fresh water. When beans are tender, add beans. Simmer for 45 more minutes. Just other ingredients except lemon juice, and before serving add the vinegar. Serve with simmer until vegetables are just tender. Add rice and tortillas. the lemon juice and serve garnished (if desired ) with grated Parmesan cheese. Calories: 163.3 Fat (gm): 4.1 Calories: 125.1 Protein (gm): 7.4 Fat (gm): 1.1 Cholesterol (mg): 0 Protein (gm): 5.4 Sodium (mg): 46.2 Cholesterol (mg): 0 Sodmm (mg): 390.7 NOTE: To cook in a crockpot, eliminate the soaking time. Cook the beans on hw NOTE: If cooking this in a crockpot, cook overnight and add other ingredients, except the beans overnight, eliminating the soaking. the vinegar, in the morning. Cook until Do not cook the vegetables all day or they dinner. Add the vinegar just before serving. will lose their texture and flavor. The Or, this soup can be started in the morning, vegetables will take about an hour adding the vegetables and seasonings to the depending upon you5 crockpot. This soup beans an hour before dinner. freezes well. SOUPS, SANDWICHES & SPREADS & Cream Of Bean Soup Lentil Soup preparation time: 25-30 minutes (soak beans Preparation time: 30 minutes overnight) Cooking time: 90 minutes Cooking time: 3 hours Yields: 8 servings Yields: 6-8 servings 1V2C lentils 1V2C Great Northern beans 2 quarts vegetable stock or water 2 C tomatoes, cubed 3 tomatoes, cubed 3 stalks celery, minced 2 carrots, scrubbed or peeled and grated 3 small zucchini, sliced 3/4 C fresh parsley, minced 3 large carrots, scrubbed or peeled and 3/4 C shredded cabbage thinly sliced 1bunch spinach, chopped 1T SOUP HERBS (p. 222) 6 stalks celery and tops, minced 112 T salt 1 T SOUP HERBS (p. 222) 3 T lemon juice ( of 1 lemon) 1 or 2 bay leaves 1t salt Soak beans overnight. Cover with almost 3 T lemon juice double the amount of water as beans and cook until beans are mushy. Puree them. Sort and wash the lentils, then cook them in Add all other ingredients except the lemon. vegetable stock until tender. Add other Cook 20-30 minutes more until vegetables ingredients except lemon juice and simmer are tender. Add lemon juice just before until vegetables are tender and flavors are serving. mingled. Add lemon juice just before serving. Freezes well. Calories: 153.4 Fat (gm): .4 Calories: 115.4 Protein (gm): 7.7 Fat (gm): .3 Cholesterol (mg): 0 Protein (gm): 6.7 Sodium (mg): 579.0 Cholesterol (mg): 0 Sodium (mg):320.1 NOTE: If using a crockpot, eliminate soaking and cook beans for 8 hours or so. Puree and add vegetables. Vegetables will take :about 1 hour in the crockpot depending on how hot the puree is. Do not overcook. This soup freezes well. SOUPS, SANDWICHES & SPREADS Split Pea Soup with CORNBREAD (p. 125) or TORTILLAS (p. 120) or NATIVE AMERICAN FRY BREAD Preparation time: 10 minutes (p. 122). Cooking time: 40-50 minutes Yields: 4 servings Calories: 237.8 Fat (gm): 2.0 2 C split peas Protein (gm): 12.1 4 C water Cholesterol (mg): 0 2 carrots, scrubbed or peeled and diced Sodium (mg): 339.8 2 stalks celery, diced 1 t vegetable or celery salt NOTE: To make in a crockpot, eliminate the soaking and cook beans overnight. In the Sort and wash the split peas. Add other morning, add the other ingredients and cook ingredients except salt and cook until all day. This freezes well. everyrhlng is tender and creamy. When done, add salt and cook a few more minutes. Blend Split Pea and Potato Stew for a cream soup or serve as is. Preparation time: 25 minutes Calories: 251.0 Cooking time: 90 minutes Fat (gm): .6 Yields: 4 servings Protein (gm): 6.5 Cholesterol (mg): 0 1 C yellow split peas, sorted and washed Sodium (mg): 416.0 4 C vegetable stock 4 t oil NOTE: This can be made in a crockpot in the 2 large potatoes, cubed morning and served for dmner. Add all 1 t salt ingredients except salt at once. This can also 1/4 t turmeric be made in a pressure cooker. Cut water to 3 2 t GARAM MASALA (p. 222) C and process 15 minutes. Freezes well. 1 t honey 2 large tomatoes, cubed Chili Sort and wash the split peas, then simmer Preparation time: 20 minutes (soak beans them in vegetable stock until mushy. In a overnight) frying pan, heat the oil and add the potatoes, Cooking time: 3 hours salt and turmeric. Stir until potatoes are well Yields: 6 servings coated. Add to the split peas. Add garam masala and honey. Simmer until the potatoes This is a mild chili. are tender. Add tomatoes and simmer a few more minutes. May qeed to be thinned with 2 C red beans a little water. Serve with CHAPATIS (p. 120) 3 C tomatoes, fi-esh and cubed (orcanned or PURIS (p. 121). 3/4 C tomato paste (or a six ounce can) 8 bouillon cubes Calories: 283.9 2 T chili powder Fat (gm): 4.6 1/2 T basil Protein (gm): 9.1 1/2 T oregano Cholesterol (mg): 0 Sodium (mg): 555.1 Sort and wash the beans. Soak overnight, rinse and cook in fresh water until done NOTE: If mahng this in a crockpot, start the (double the amount of water as beans). split peas the night before. In the morning, When tender but not mushy, add other add all other ingredients (eliminating the ingredients and simmer for 1 hour. Serve frying pan step) and cook on low all day. This freezes excellently. SOUPS, SANDWICHES & SPREADS SANDWICHES AND BURGERS Broiled Open-faced Cheese Cold Sandwich Suggestions Place a slice of cheddar cheese on a slice of whole wheat bread or toast. Place cheese- NUT BUlTER ANDJELLY: Try substituting topped bread on a broiler pan. Broil until cashew or almond butter for the peanut cheese is bubbly. These can be served with 2 butter on a sandwich. Use honey or pieces together to make a regular type sand- BANANA HONEY SPREAD (p.154) instead of wich or they can be topped open-face with jam or jelly. sprouts, lettuce and tomato and eaten as is. NUT BUlTER AND MAYO: This sandwich is Calories: 118.0 not sweet, a pleasant change from jam and Fat (gm): 6.2 peanut butter. Spread peanut butter on one Protein (gm): 6.5 slice of bread and mayonnaise on the other. Cholesterol (mg): 18.0 Place a crisp leaf of lettuce or grated carrot in Sodium (mg): 206.0 the middle and enjoy. Olive Cheese on Rye CREAM CHEESE AND DATE BUTI'ER served on a sweet bread. On a slice of rye bread, layer black chopped olives, tomato slices and swiss. Broil until the SOY SPREAD on toast with lettuce and with cheese melts. or without grated carrots. Calories: 168.9 CHEESE with lettuce, tomatoes, sprouts, and Fat (gm): 7.6 avocado. Try different kinds of cheese and Protein (gm): 7.3 different hnds of bread. If you are not eating Cholesterol (mg): 14.0 the sandwich right away, slice the tomato Sodium (mg): 325.3 and put it in a bag to add just before eating. Add sunflower seeds for some crunch. PB and Cheese Hot Sandwiches And Bmgers Make an open-face toasted cheese sandwich, spread peanut butter on a piece of toast and Grilled Cheese place together. Lightly butter two pieces of whole wheat Calories: 284.0 bread. Place a slice of cheddar cheese Fat (gm): 20.2 between the unbuttered sides of the bread. Protein (gm): 14.5 Brown on a shllet over medium heat until Cholesterol (mg): 18.0 the cheese is partially melted and the bread Sodium (mg): 208.0 is toasted. Flip over and continue cooking * " the other side. These can be pulled apart quickly and lettuce inserted if desired. Calories: 222.0 Fat (gm): 13.1 Protein (gm): 8.5 Cholesterol (mg): 34.5 Sodium (mg): 367.5 SOUPS, SANDWICHES & SPREADS Grilled Tofu Tofu Burgers Saute thin slices of hard or firm style tofu Preparation time: 20 minutes (plus 1-2 hours until well browned. Season with tamari (soy pressing) sauce). Serve on bread or toast or buns with Cooking time: 20 minutes lettuce, tomato, sprouts, avocado, mayo, etc. Yields: 4-6 servings Refer to the section on CASSEROIXS, BEANS, AND OTHER HEARTY ENTREES (:p. 157) for Joy's favorite burger. more tofu recipes which can be used in sandwiches. 2 C TOFU (1 pound) (p. 162) 1 T miso Calories: 201.9 1/2 t ITALIAN SEASONING (p. 221) Fat (gm): 9.4 1V2 t tamari (soy sauce) Protein (gm): 8.65 114 t Pepper Cholesterol (mg): 2.5 2 T sunflower seeds Sodium (mg): 296.4 1 T sesame seeds 1/4 C finely grated carrots Sloppy Joys 1/4 C fdyminced bell peppers 3 T oil (for frying) Preparation time: 10 minutes (basic soyburger must be made ahead:) Cut the tofu into 1 inch thick slices. Place on Cooking time: 20-30 minutes a clean absorbent towel on a waterproof Yields: 6 servings surface. Cover with another towel. Place a board on top and a heavy weight such as a 2 C BASIC SOYBURGER (p. 168) cast iron pan or gallon jar of water. Press in 6 ounces tomato paste this manner for one to two hours. While 15 ounces tomato sauce pressing the tofu, prepare vegetables and 1 t basil measure all other ingredients. After pressing, 1/2 t oregano mash tofu. A potato masher works well for 1/2 t thyme this. Add all other ingredients except oil and 1/2 t cumin powder knead well until the mixture holds together. 1/4 t chili powder The greater the proportion of tofu to other 1 C grated cheddar cheese ingredients, the better it will hold together. 6 french rolls or burger buns Form 6 patties and either deep fry or pan fry until brown and crusty. Mix together all ingredients (except cheese and buns) and simmer for 20 to 30 minutes. Calories: 316.1 This may need to be thinned with a little Fat (gm): 20.1 water. Serve on toasted buns topped with Protein (gm): 22.0 cheese. This freezes well. Cholesterol (mg): 0 Sodium (mg): 211.4 Calories: 374.7 Fat Cgm): 17.3 VARIATION: Try other seasonings; top with Protein (gm): 18.6 melted cheese. Cholesterol (mg): 20.0 Sodium (mg):506.7 SPAGHE'ITI BALLS: Make the above recipe substituting 1/2 C finely cut fresh bread crumbs for the seeds and carrots, and add 1/4 C Parmesan cheese. Knead very thoroughly and roll into 3/4 inch balls. Deep fry. SOUPS, SANDWCHES & SPREADS NOTE: TOFU BURGERS and SPAGHEITI NOTE: These freeze well and also make BAUS freeze wonderfully. Place a piece of great lunches. To freeze, place waxed paper waxed paper between them so that they between the patties and then they can be don't stick together and can be removed removed individually for lunches. They warm individually. Joy makes 5 to 8 pounds of tofu well in a microwave. in the above recipe at once. Then she freezes them inside one-pound coffee cans or other Green Burgers cans with lids about that size. Preparation time: 30 minutes (brown rice and Macroburgers wheatberries must be cooked ahead) Cooking time: 20-30 minutes each pan (4 Preparation time: 2040 minutes (soybeans patties) and millet must be cooked ahead) Yields: 10 burgers Cooking time: 20 minutes per pan (4 patties) Yields: 12 burgers 2V2 C cooked brown rice 1 C cooked wheatberries 2V2 C cooked soybeans, drained 1 bunch or 4 C chard, washed and 1V2 C cooked millet minced 1 carrot, scrubbed or peeled and finely 1V2 t ITALIAN SEASONING (p. 221) (or grated 1/2 t thyme, 1/2 t oregano, and 1/2 t 1 bunch spinach, finely chopped basil) 1 stalk celery, minced 1/2 t black pepper 1V2 C grated cheddar cheese 1 t tamari(soy sauce) 1/2 C raw wheat germ 1 C grated cheese 4 t tamari (soy sauce) 1 t dry mustard Steam the chopped chard and cool. Mix all 1/2 t chili powder ingredients well in a blender or food 1 t dill processor. Form into 10 balls and flatten. Fry 1 t thyme in as little oil as possible until brown and not 1 T ground cumin gooey inside. 1 t celery seeds 1/2 t black pepper Calories: 168.7 3 Toil Fat (gm): 8.8 Protein (gm): 4.9 Combine all ingredients except oil and mix Cholesterol (mg): 12.0 well. This can be done in a food processor or Sodium (mg): 140.2 by hand. Form into 12 patties and fry, over low medium heat, in as little oil as possible. NOTE: These freeze well. For easy removal, Do not turn frequently. Brown one side and place plastic wrap or waxed paper between then flip and continue cooking until brown the burgers when freez&.' on both sides. Serve on toasted burger buns with avocado, tomato slices and alfalfa sprouts. Calories: 229.1 Fat (gm): 11.3 Protein (gm): 12.4 Cholesterol (mg): 15.0 Sodium (mg): 206.2 Falafels with cheese. Top with lettuce, tomatoes and avocado. Season with salsa if desired. Preparation time: 30 minutes (beans must be cooked ahead) Each: Cooking time: 20 minutes Calories: 193.2 Yields: 4 servings Fat (gm): 8.1 Protein (gm): 7.6 well-cooked garbanzo beans, mashed Cholesterol (mg): 18.8 fresh whole grain bread cnvmbs - Sodium (mg): 363.5 C minced bell pepper 1 t cumin Tacos 1/2 t chili powder 4 PITAS (p. 135) Preparation time: 30 minutes (soyburger must be made ahead) Mix all ingredients (except pitas:) until Cooking time: 20 minutes smooth. Mixture should be a consistency that Yields: 12 tacos can be formed into balls. Set aside for about 1 hour so that the outside can dly. Deep fry 12 taco shells in oil heated to 375" until brown. 2 C BASIC SOYBURGER (p. 168) Itcumill NOTE: FALAFELS can also be pan fried in 1 t oregano less oil. These are excellent served with 1/2 t chili powder ALFALFA SPROUT DRESSING (p. 65). They 1 C thinly sliced or cubed tomatoes freeze well. 1 avocado, peeled, pitted and thinly sliced Calories: 409.0 3 C shredded lettuce Fat (gm): 10.2 1V2 C grated cheddar or jack cheese Protein (gm): 14.5 1/4 C green chilis, minced (optional) Cholesterol (mg): 1.5 1/2 C chopped ripe olives (optional) Sodium (mg): 446.2 Salsa or hot sauce Tostadas Crisp the taco shells in the oven at 200" for 20 minutes. Heat soyburger in a frying pan Preparation time: 20 minutes (beans must be and add the cumin, oregano and chili made ahead) powder. If your soyburger is very thick, it Cooking time: 20 minutes may need to be thinned with a little water. Yields: 12 tostadas (6-8 servings) Simmer for 20 minutes while preparing the rest of the ingredients. Serve by putting 12 tostada shells or tortillas soyburger in the bottom of the taco shell, 3 C REFRIED BEANS (p. 169) then topping with cgeese. Add the 3 C shredded lettuce vegetables and, if desired, hot sauce. Serve 2 tomatoes, quartered and thinly sliced imrnedately. Try putting all the ingredients 1 avocado, thinly sliced on the dinner table and letting everyone 1V2 C grated cheddar or jack cheese make their own just the way they like them. Salsa or hot sauce (optional) Each: Cook tortillas in a heavy dry frying pan until Calories: 216.4 crisp or heat tostada shells in a 2013" oven Fat (gm): 14.2 while preparing the other ingredients. Heat Protein (gm): 7.8 the refried beans. Cover a tostada shell with Cholesterol (mg): 15.0 a thin layer of refried beans and then cover Sodium (mg): 282.7 SOUPS, SANDWICHES & SPREADS SPREADS AND DIPS Honey Butter Tofu Mayonnaise Preparation time: 15 minutes Yields: 1V2 C Preparation time: 15 minutes Yields: 23/4 C 1 C honey 1/2 C butter 1 pound hard or fmtofu 2 T lemon juice Have both ingredients at room temperature. 1 C oil Add honey slowly to softened butter while 1/2 t salt beating. When well blended, pour into a jar and cover. Use as a topping for breads, Blend until smooth in a blender. Store in the waffles, pancakes and french toast. refrigerator. This will keep about a week. Per Tablespoon: Per Tablespoon: Calories: 79.3 Calories: 58.8 Fat (gm): 3.9 Fat (gm): 9.5 Protein (gm): trace Protein (gm): 1.4 Cholesterol (mg): 11.0 Cholesterol (mg): 0 Sodium (mg): 41.7 Sodium (mg): 25.8 Orange Honey Butter Butter Oil Spread Preparation time: 15 minutes Preparation time: 30 minutes Yields: about 314 C Yields: 6 C 1/2 C butter 1 pound butter, softened 2 T honey 1 quart Canola oil 2 T frozen concentrated orange juice 1 to 2 t lecithin (optional, helps emulsify) 1 to 2 t salt (optional) In a small bowl, cream butter until softened. Gradually add the honey and beat until light Add lecithin and salt to softened butter. Beat and fluffy. Continue beating whde slowly in oil, put into containers and refrigerate adding orange juice concentrate. Serve on immediately. Stir well (occasionally) during pancakes, etc. cooling. This freezes well and is soft when cold, so it spreads easily. This spread can be Per Tablespoon: used in place of butter. Store in the Calories: 87.5 refrigerator. Fat (gm): 7.8 Protein (gm): .1 Per teaspoon: Cholesterol (mg): 22.0 Calories: 38.8 Sodium (mg): 82.3 Fat (gm): 4.2 Protein (gm): 0 Cholesterol (mg): 3.5 Sodium (mg): 13.2 SOUPS, SANDWICHES & SPREADS Banana Honey Spread Avocado Dressing and Spread Preparation time: 10 minutes preparation time: 15-20 minutes Yields: 3 C Yields: about 3/4 C 1 T honey 1/2 C mashed avocado (1 medium 1 banana, pureed avocado) 1/4 t mace or dried lemon peel 2 T oil (optional) 1 T lemon juice Combine and serve on pancakes or yogurt. 1/4 t salt 1 t oregano Per Tablespoon: 1/4 t sage Calories: 24.4 1/4 t savory Fat (gm): .1 1/4 t dill weed Protein (gm): .2 1/8 t coriander Cholesterol (mg): 0 1/8 t thyme Sodium (mg): .3 Blend the above ingredients until smooth. Guacamole Use as a dip with chips and vegetables, or as a spread on sandwiches or as a salad Preparation time: 15-20 minutes dressing. It may need to be thinned for a Yields: 4 generous servings as a salad (may salad dressing. also be used as a dip or on smdwiches as a spread) Calories: 36.3 Fat (grn): 3.4 1V2 C mashed avocado (about 3 medium) Protein (gm): .2 1 medium to large tomato, diced or 2 T Cholesterol (mg): 0 lemon juice (or both for a tangy taste) Sodium (mg): 45.7 1 large bell pepper, finely minced 1/2 t coriander 1/2 t cumin 1/2 t oregano 1/2 t salt Combine ingredients thoroughly. Calories: 150.6 Fat (gm): 11.6 Protein (grn):1.8 Cholesterol (mg): 0 Sodium (mg):279.1 VARIATION: May have other vegetables added to it such as parsley, celery, sweet bell peppers, and sprouts. SOUPS, SANDWICHES & SPREADS & Nut Butters tion time: 20 minutes Preparation time: 15 minutes time: 20 minutes Yields: about 1/2 C For those of you who cannot find a particular is good as a sandwich spread or as a dip nut butter or want to *riment with them at raw vegetables or chips. home, they can be made in a blender. Nutritional analysis is not given due to the to 6 C cooked carrots variety of nuts or seeds which may be used. to 2 C cooked corn 1 C unsalted nuts or seeds 1V2 T oil 1/4 t salt (optional) Puree corn, carrots, and seasonings in ender or food processor. Store in Grind nuts in a blender on high. Add a little frigerator. oil at a time until the nuts begin to thicken into a spread. Salt may be added if desired. Curried Cheese Dip Preparation time: 20 minutes Yields: about 3/4 C lhis makes a great gift around holiday time. 3 ounces cream cheese Preparation time: 25-30 minutes (soybeans 3 T YOGURT (p.213) must be cooked ahead) 1/4 t curry powder 1/2 t lemon juice 1 t parsley 2V2 C cooked soybeans 1/4 C sunflower seeds, fmely chopped 3/S C oil almonds or pistachios (optional) 1 T tamari (soy sauce) 1/4 C lemon Cream yogurt and cream cheese and add - 1/2 C dried parsley remaining ingredients. Serve in a bowl 1/2 t paprika surrounded with crisp celery and carrot 1/2 t ground cumin sticks, raw cauliflower florets and cucumber strips for dipping. Puree in a blender or food processor the soybeans with the oil, salt and lemon juice. Per Tablespoon: Stir in herbs and spices. Use as a spread for Calories: 27.6 sandwiches. Freezes well. Fat (gm): 2.5 Protein (gm): .8 Per Tablespoon: Cholesterol (mg): 8.3 Calories: 29.1 Sodium (mg): 24.1 Fat (gm): 2.1 Protein (gm): 1.2 Cholesterol (mg): 0 Sodium (mg): 19.9 SOUPS, SANDWICHES & SPREADS Sage Cheese Crock Preparation time: 20-30 minutes (tofu mayonnaise must be made ah1:ad) Yields: about 1V2 C This is similar to the spreads whizh come in pottery crocks at Christmas, but IS made without anypresewatives. Besides being tasty, it makes a great holiday gzft. 2 C grated cheddar cheese 3 ounce package of cream cheese 2 T TOFU MAYONNAISE (p. 15 3) or heavy cream 1 t dried sage, crumbled 1/2 t dry mustard 1 T lemon juice Blend cheese and mayonnaise u:ntil smooth. Add sage, mustard, and lemon. Continue mixing until well blended. Store in the refrigerator, removing about 30 rninutes before serving. Serve as a spread for sandwiches or crackers or stuff celery with it. Per Tablespoon (made with hea~ycream): Calories: 54.1 Fat (gm): 4.4 Protein (gm): 2.9 Cholesterol (mg): 15.1 Sodium (mg): 69.6 NOTE: This can be shaped into logs or balls and rolled in finely chopped nuts for a very beautiful appetizer or gift. -& CASSEROLES, BEANS & OTHER HEARTY ENTREES CASSEROLES, BEANS & OTHER HEARTY ENTREES FILLED PASTRIES 159 Bo-Pe 159 Vegetable Pie 160 Curried Vegetable Pies 160 PASTA DISHES 160 Stovetop Mac 'n Cheese 160 Fettucine 161 Baked Pasta and Cheese 161 Good Karma Casserole 161 Lasagna 162 TOFU DISHES 162 Tofu 162 Pan Fried Tofu 163 Nama Age (Deep Fried Tofu) 163 Stuffed Narna Age 163 Floured Deep Fried Tofu 164 Tofu Curry 164 Asian Stir Fry 164 Tofu Teriyaki 165 Tofu Loaf 165 BEANS (LEGUMES) 166 Cooked Beans: The Basic Prc~cess 166 Boston Baked Beans 167 Soybean Curry 167 Basic Soyburger 168 MWCAN FLAVOR DISHES 1&3 Spanish Lentils 168 Spanish Rice 168 Native American Tacos 168 Mexican Beans 169 Refried Beans 169 Enchiladas 170 Flautas 170 ITALIAN FLAVOR DISHES 171 Pizza 171 Spaghetti Dinner 171 Eggplant Parmesan 172 CASSEROLES, BEANS & OTHER HEARTY ENTREES These are hearty recipes for substarcia1 Bake on cookie sheets at 400" for 20 meals. Most of them freeze well and can be minutes or made in advance for quick meals for after Deep fry in 2 inches of hot oil heated to work or unexpected company. For other 375" (be careful deep frying, the hot oil entrees, refer to the section on VEGETABLES can cause severe burns) or (p. 67) and the section on SOUPS, Steam on a steaming rack over boiling SANDWICHES AND SPREADS (p. 141). water 30 minutes. Do not overcook. FILLED PASTRIES Baked: Calories: 164.1 Fat (gm): 5.8 Protein (gm): 10.0 Preparation time: 60-75 minutes (plus 3 hours Cholesterol (mg): 18.0 rising, Sodium (mg): 186.9 Cooking time: 20-30 minutes Yields: 24, serving 12 NOTE: We like them prepared all of the 3 different ways. The steamed ones are mese are filled pastries originating in the delicious fresh but don't keep as well. The Orient. fried ones are not as healthy. The baked ones store well and make great lunches. Dough: Because it makes so many, you might want 1 T dry active yeast to cook some each way, or at least steamed 4 C whole wheat bread flour and baked. 2 Toil 1V2 C warm water VARIATIONS: These can be stuffed with 1 t salt basically anythmg. Try brown rice and 2 T honey steamed vegetables, or curried vegetables or one of the stuffings in the section on Filling: VEGETABLES (p. 67). They are also delicious 4 C ricotta cheese sweet, stuffed with dried fruit, APPLE 1 bunch of spinach, chopped, stczimed TURNOVER filling (p. 97), or the fillings for and drained FILLED COOKIES in the DESSERTS section 2 C grated mozzarella cheese (p. 184). Make some sweet and some savory. Young children love making BO-PE. Mix the yeast, oil, honey and water together Experiment and do have fun! well. Mix the flour and salt. Make a depression in the center and pour the yeast mixture into it. Mix well and knead for 10 minutes. Cover and let rise about 3 hours. While it is rising, make the filling by mixing the ricotta and mozzarella cheeses with the spinach. Divide dough into 24 small pieces. Roll out each piece until it is about 4 inches in diameter. Place 1/4 C filling on each piece. Draw up the edges, overlapping them as if wrapping a package. Place them se:mside down about 4 inches apart on a lightly oiled baking sheet. Continue until all are stuffed. Let rise until double. These can now be baked, deep fried or steamed: -& CASSEROLES, BEANS & OTHER HEARTY ENTREES Vegetable Pie them down. Place on a lightly oiled baking pan and lightly coat tops with oil. Bake pies Preparation time: 60-90 minutes (includes at 400" for 20 minutes until brown. making crust) Coolung time: 60 minutes Calories: 164.4 Yields: 6 servings Fat (gm): 8.3 Protein (gm): 3.4 1 PIE CRUST, top and bottom ( p.195) Cholesterol (mg): 0 4 to 5 C assorted chopped vegetables Sodium (mg): 291.1 (such as corn, zucchini, tomatoes, broccoli, caulitlower, peas, potatoes, NOTE: These are excellent cold in lunches. etc.) They can be deep fried instead of baked but 2 C grated cheese(all cheddar or cheddar are not nearly as healthy prepared that way. & swiss or jarlsbers) 1/2 t oregano or herbs of your choice PASTA DISHES 1/2 t salt 1 to 2 C WHITE SAUCE (p.175) Stovetop Mac 'n Cheese Mix the vegetables with sauce and cheese. Preparation time: 30 minutes Place in crust and cover with top crust. Poke Yields: 3-4 servings a hole in the top and bake at 350" for about one hour. Try using tricolored vegetable spirals. They are colorful and catch the cheese. Calories: 677.0 Fat (gm): 38.1 4 C cooked macaroni Protein (gm): 21.6 3/4 to 1 C nonfat yogurt Cholesterol (mg): 114.4 lto2TmiIk Sodium (mg): 1304.4 3 C grated cheese (whatever is available) 1 T butter or margarine NOTE: If using tomatoes, drain the liquid 1/4 t thyme from them so that they don't make the pie 1/4 t freshly ground pepper soggy. The amount of white sauce will depend upon the amount of vegetables used In a large kettle bring approximately 4 quarts and how saucy you like your pies. It is best of water to a boil. Add macaroni. Boil to start with 1 C and add to suit your taste. rapidly, uncovered, stirring occasionally, until tender (about 10 minutes depending on the Curried Vegetable Pies size of the macaroni used). Drain and rinse. In the pan that was used for cooking the Preparation time: 75 minutes macaroni, melt the briltter and add the milk, Cooking time: 20 minutes cheese and yogurt. When the cheese is Yields: 12 pies melted and mixed with the milk and yogurt, add the macaroni. Season with the thyme 1 recipe FLOUR TORTILLAS Cp.1120), and pepper. Gently stir to reheat the uncooked macaroni and serve. 1 recipe CURRIED VEGETABLES (p.951, cooked Calories: 584.3 Fat (gm): 29.2 Divide the tortilla dough into 12 pieces and Protein (gm): 32.0 roll out. Place on top of each tortilla 1/3 to Cholesterol (mg): 99.5 1/2 C curried vegetables. Moisten the edges Sodium (mg): 592.2 of the tortdla with water. Fold over and seal the edges by rolling them up and pressing CASSEROLES, BEANS & OTHER HEARTY ENTREES Fettucine Turn down the heat immediately and stir in the cheese. When the cheese is melted, mix Preparation time: 30-35 minutes the sauce with pasta in an oiled 2 quart Yields: 4-6 servings casserole. Toss bread crumbs with the 1 T oil and spdeover the top of the casserole. 8 ounces spinach noodles Bake uncovered at 350" about 40 minutes 1 recipe WHWE SAUCE (p.175) until the cheese is golden and the bread 2 C grated jack cheese crumbs brown. 1 C grated dry jack or Parmesan cheese Calories: 461.6 In a large kettle bring approximately 4 quarts Fat (gm): 16.1 of water to a boil. Add noodles. Boil rapidly, protein (gm): 20.4 uncovered, stirring occasionally, unt.1 tender Cholesterol (mg): 44.4 (about 10 minutes). Drain and rinse. While Sodium (mg): 707.8 the noodles are cooking, make the white sauce. Add the cheeses and cook over a very Good Karma Casserole low flame until the cheeses are melt(-d. Pour over noodles. Toss gently and serve. Preparation time: 45-55 minutes Cooking time: 40 minutes Calories: 506.9 Yields: 4-6 servings Fat (gm): 21.1 Protein (gm): 29.6 1V2 C thick CHEESE SAUCE (p.175) Cholesterol (mg): 54.7 3/4 C tomato paste Sodium (mg): 642.0 3 C cooked noodles 1/4 C ripe olives, sliced or chopped Baked Pasta and Cheese 1 C cauliflower florets 1 C broccoli florets Preparation time: 30 minutes 1 C grated carrots Coolung time: 40 minutes 1/2 minced bell pepper Yields: 4-6 servings 2/3 C grated cheddar cheese 2/3 C grated jack cheese 2V2 C uncooked pasta (we prefer shapes 1/2 C frnely chopped walnuts with nooks to catch the cheese:) 2 tomatoes, sliced 2Toil 1/4 C whole wheat pastry flour Lightly steam vegetables (except tomatoes). 1 t salt Mix cheese sauce, tomato paste, noodles, 1/2 t dry mustard vegetables (except tomatoes), and nuts. In a lV4 C milk separate bowl, mix the cheeses. Pour half the 2 C grated cheddar or other cheese noodle mixture into a 3 quart casserole. 1Toil Sprinkle half the cheeses on top. Pour in the 3/4 C dry bread crumbs rest of the noodle mixture. Top with the sliced tomatoes and the rest of the cheese. In a large kettle bring approximately 4 quarts Bake at 350" for 40 minutes or until the of water to a boil. Add pasta. Boil rapidly, cheese in the center is bubbly. uncovered, stirring occasionally, until tender (about 10 minutes depending on the size of Calories: 553.4 the pasta used). Drain and rinse. While the Fat (gm): 22.9 pasta is cooking, make the sauce. Mix the Protein (gm): 24.0 2 T oil, flour, salt and mustard. When Cholesterol (mg): 43.1 smooth, heat over a medium flame. Sodium (mg): 459.7 Gradually stir in the milk. Cook, stirring constantly, until mixture just begins to boil. CASSEROLES, BEANS & OTHER HEARTY ENTREES Tja% Lasagna NOTE: This freezes excellently. Make several pans of it at once and freeze them uncooked . Preparation time: 45 minutes for easy meals later. Remove from the freezer Cooking time: 40-60 minutes in the morning and bake as directed in the Yields: 8 servings afternoon or early evening, Every time our son Josh comes bonze from TOFU DISHES college on a visit, he ask ifthere are any individual casseroles of frozen 2asczgna that Tofu he can take back to school with hzw. It's a favorite with all of us. Preparation time: 2-3 hours Yields: 1V2 pounds 12 cooked lasagna noodles (3/4 to 1 pound) Tofu is a versatile high-protein food. To help 2 C ricotta or cottage cheese or mashed you convert meat dishes to vegetarian, tofu tofu can be used with success in any recipe calling 2 C grated mozzarella cheese for chicken or fish. Some people think that 1 bunch spinach, cut, steamed zmd tofu alone is not veyJlavo?jiul, but freshly drained made tofu is a treat by itself and worth the 11/, pint SPAGHETII SAUCE (p. 177) effort to make it. Tyit foryounelj? In a large kettle bring approximately 4 quarts 6 quarts SOYMILK (p. 30) See below for of water to a boil. Carefully add 1a:jagna additional instructions. noodles. Cook the noodles until barely done, 2 t epsom salts or 1/4 C lemon juice or so they remain sturdy and do not 1.i~.While 1/4 C vinegar the noodles cook, mix the ricotta, spinach and 1 C of the mozzarella. Then, when the Make a double recipe of plain soymilk so noodles are cooked and drained, layer the that you have 6 quarts. Do not add any ingredients in a 9 x 12 inch rectangular pan, vanilla, honey, salt or lecithin. Remove beginning with a thin layer of sauce, then soymilk from heat and let it sit until it cools noodles, then the cheese-spinach mixture. down to 180". While it cools, dissolve 2 t Repeat for 3 layers of each, ending with epsom salts in 1/2 C hot water (or use the sauce on top. Sprinkle with reserved lemon juice or vinegar). Use 1 t epsom salts mozzarella. Bake at 350" for 40 to 60 minutes for each cup of dry soybeans that you started or until the cheese in the middle is bubbly. with when you made the sow.Stir the epsom salts into the soymilk and let it sit Calories: 499.1 without disturbing it for 15 to 20 minutes. Fat (gm): 13 The curd and the whey will separate and the Protein (gm): 25.5 whey will become straw colored. While it Cholesterol (mg): 41.3 sits, wash the muslin (from making the Sodium (mg): 272.9 soyrnilk) to remove all soy pulp, and then place it over a colander in the sink. Slowly VARIATIONS: Substitute manicotti or large pour the tofu into it. The curd is apt to come stuffing shells for the lasagna. Cook: the pasta out in a big lump. Pull the edges of the until almost done and then stuff wih a muslin up as you did when making the mixture of cheeses and spinach. Place single soymilk. Put a plate or flat bowl on top and a layer in a lightly oiled 9x12 inch pan. Pour weight such as a big container of water. Let it sauce over the top leaving much of the pasta drain for an hour or so, then remove the exposed. Sprinkle with cheese. Allcw 2 weight. The firmness of the tofu depends on manicotti or 3 shells per person. the amount of weight used. It may be eaten as is, browned in oil or butter, or used in recipes cahgfor tofu. CASSEROLES, BEANS & OTFIER HEARTY ENTREES 1 pound, using lemon juice: Nama Age Calories: 408.0 (Deep Fried Tofu) Fat (gm): 17.8 Protein (gm): 33 Preparation time: 20 minutes Cholesterol (mg): 0 Cooking time: 20 minutes Sodium (mg): 18.7 Yields: 6 servings NOTE: Although the flavor wdl change, tofu 1V2 pounds tofu will keep about a week to 10 days in the oil (sesame oil is preferable) refrigerator. It must be kept covered with water. Change the water every day :md it will Cut tofu into 3x1~1inch slices. Drain tofu keep longer. Tofu can be frozen in water; and dry between paper towels while oil however, the texture will be sigmfkantly heats so that the oil will not spatter. Heat 1 altered. to 2 inches oil in a heavy pan to 375". Fry the tofu, turning once. (Be very careful when VAEUATIONS: Try seasoning it: Add 2 T dried deep frying and do not let young children parsley and 1 t thyme or minced bell pepper help as the oil is very hot and causes severe and 1 t salt to the soymilk before adding the burns.) Remove from the oil and put into epsom salts. cold water to dispel the oil. Remove from the water when cool and drain on paper towels. Pan Fried Tofu Use in recipes calling for tofu, serve in sandwiches, with vegetables, or alone as a Preparation time: 5 minutes snack. Cooking time: 3045 minutes Yields: 3 servings Calories: 312.0 Fat (gm): 20.4 This is a great teenage snack food. 130th my Protein (grn): 17.0 teenaged knds and a few of theirfricmds like Cholesterol (mg): 0 to eat this cold right out of the refkigerator Sodium (mg): 18.0 contain@-! VARIATION: 1 pound tofu (Joyalways makes 2 or 3 times this much for snacks) STUFFED NAMA AGE: After cooking the 1to2Toil Nama Age, slit each slice down one edge (as 1 t tamari (soy sauce) if you were opening a pocket). Fill the inside with any stuffimg. (Refer to stuffigs in the Cut tofu into little cubes or crumble it. Fry it VEGETABLES section, p. 90). Heat and serve. in a heavy frying pan over a medium heat, stirring occasionally until the outsicle is dark and crispy. When done, sprinkle with tarnari (soy sauce) and stir. Excellent with rice, in dishes calling for tofu or in hot or cold pita bread sandwiches. Calories: 271.9 Fat (gm): 21.8 Protein (gm): 8.5 Cholesterol (mg): 0 Sodium (mg): 186.8 -& CASSEROLES, BEANS & OTHER HEARTY ENTREES Floured Deep Fried Tofu Asian Stir Fry Preparation time: 20-25 minutes Preparation time: 20 minutes Cooking time: 20 minutes Cooking time: 30 minutes Yields: 4 servings Yields: 4 servings 1 pound tofu 2Toil 1/3 C whole wheat flour 1 to 11/, pounds tofu cut into 1/2 inch 2 T arrowroot SQ-a 1/4 t salt 1/4 C slivered almonds or halved oil cashews 3 st- celery, finely sliced on the Cut tofu into 1 inch squares. Dry on paper diagonal towels so the oil doesn't spatter when 1 bell pepper, slivered cooking it. While it is drying, heat 1 to 2 2 C shredded Chinese cabbage inches of oil in a heavy pan to 3'75". In a 3 C mung bean sprouts paper bag mix the flour, arrowroot and salt. 3 T arrowroot diluted in 1 to 2 T water Toss the tofu in the bag to lightly dredge it in 1 to 2 t tamari (soy sauce) the flour. Fry the tofu, turning once. (Be very careful when deep frying and do not let Heat the oil in a wok or heavy frying pan. young children help as the oil is very hot and Brown tofu well on all sides. Add nuts and can cause severe burns.) Drain m7ell on paper brown them also. Remove from wok. Stir fry towels. (Do not place in water as the coating celery in wok until almost done. Add other will get soggy). Use in recipes calling for tofu vegetables and a sprinkle of water. Cover. or serve with rice or in pita bread When all vegetables are crispy tender, add sandwiches with lettuce. diluted arrowroot and tamari (soy sauce). Stir in tofu and nuts and serve immediately. Calories: 345.0 Fat (gm): 20.6 Calories: 310.4 Protein (gm): 18.2 Fat (gm): 15.8 Cholesterol (mg): 0 Protein (gm): 16.1 Sodum (mg): 152.1 Cholesterol (mg): 0 Sodium (mg): 187.6 Tofu Curry VARIATIONS: Substitute other vegetables Preparation time: 30 minutes such as peas, sliced jicama or water Cooking time: 20-25 minutes chestnuts. Yields: 3-4 servings Prepare CURRTED VEGETABLES (p. 95), substituting 1 pound cubed tofu For 1V2C of the vegetables. Cook as directed. This is good served with rice and a green salad. CASSEROLES, BEANS & OTHER HEARTY ENTREES a Tofu Teriyaki Tofu Loaf Preparation time: 30-60 minutes (plus 6 to 8 Preparation time: 30 minutes hours marinating) Cooking time: 60 minutes Cooking time: 30 minutes Yields: 6-8 serving. Yields: 6 servings 11/, C TOFU (p.162) 2 pounds hard TOFU (p.162) 1 C grated cheddar cheese 1/2 C oil 1/2 C almonds, finely chopped 1 C tamari (soy sauce) 1/2 C walnuts, finely chopped 1/4 C molasses 1/4 C fmely minced bell pepper 3 inch piece of fresh ginger root, grated 1/2 C grated carrot 1/2 C lemon juice 1/4 C celery, minced 1/2 t dried chilis or 1 small hot drili, 1 T tamari (soy sauce) minced 1 T prepared mustard 2 bell peppers (one red and one green 1/4 C wheat germ provide a nice color combination) 1/2 t pepper 1 small can water chestnuts, rinsed and 1/2 t thyme drained 1/2 t marjoram 1/2 t sage Cut tofu into 1 inch cubes. Press the tofu by placing it on a clean absorbent towel. Place Combine all ingredients, kneading another towel on top. Cover with a cutting thoroughly until they hold together. Press board and something heavy such as a gallon into a loaf pan. Bake at 350' for 1 hour. of water. Let sit for 30 to 60 minutes. This forces the water out of the tofu, allowing Calories: 346.2 more marinade to penetrate it. We Fat (gm): 22.7 pressing the tofu, make the marinade. Protein (gm): 19.4 Combine the oil, tamari (soy sauce), Cholesterol (mg): 20.0 molasses, ginger, and chili in a gallc'n Sodium (mg): 398.5 container. Cut the bell peppers into 1 inch squares. Place the tofu, water chestr~uts,and NOTE: This freezes well, so Joy frequently bell peppers in the marinade. Refrigerate at makes several batches and freezes it. Try it least 6 to 8 hours and preferably overnight. pan fried with ketchup or gravy or cold in Gently turn the tofu and vegetables over in sandwiches, for lunch. the marinade every few hours. After marinating, skewer the tofu and vegetables, VARIATIONS: Substitute cooked beans or alternating between the tofu, different colors brown rice for the tofu or substitute brown of peppers and water chestnuts. Brcd in the rice for the nuts, leaving the tofu in. oven or over charcoal. Calories: 155 Fat (gm): 8.2 Protein (gm): 8.6 Cholesterol (mg): 0 Sodium (mg): 677.4 VARIATIONS: Add cherry tomatoes or other vegetables. -& CASSEROLES, BEANS & OTHER HEARTY ENTREES BEANS (LEGUMES) weather, beans may ferment (especially soybeans) and should be refrigerated while Dried beans are an important and soaking. inexpensive source of dietary prc'tein. The protein in beans is more readily utilized by QUICK SOAK: Boil the beans for 2 minutes the body if the beans are combined with using 4 C of water for every cup of beans grains, seeds or cheese. Sprouting also and then let them sit for an hour. increases the nutritive value of beans. FREEZER METHOD: Soak the beans for an For cooking purposes, beans can be divided hour or two. Drain them and freeze. The into five groups. Those within any of the first freezing helps soften the structure so that four groups can be substituted for others in they cook faster. the same group. The fifth group is comprised of beans with distinctive characteristics which NOTE: If using a crockpot to cook the beans, can not be substituted for one an~~ther. only soybeans need to be soaked. Group 1: pink, black, cranberry, pinto, After soaking the beans, drain and rinse. Santa Maria, and Anasazi (Although the soaking water does have some Group 2: white beans including Great nutritional value, using it may make the taste Northern, small whites, navy arid pea of the beans a little strong and increase the beans flatulence they tend to cause.) Add 4 times as Group 3: kidney and red much water as there are beah. Vegetable Group 4: lentils, dal, split yeflow or green stock may be used for cooking the beans. peas However, do not add salt, tomatoes, or Group 5: soy, aduki and has. lemon juice until the beans are tender; the acids and salt toughen the skin of the beans Cooked Beans: The Bas.ic and they may never become tender. Process Beans should be simmered, as a full boil will AMOUNT TO COOK: Mow approximately break them up. Cooking with a lid on the pot 1/4 to 1/3 C of dry beans per senring. reduces the amount of time necessary for Soybeans increase 2V2 times in volume cooking, keeps the liquid from evaporating during cooking. Other beans approximately and conserves energy. Stir the beans enough double their bulk. Cooked beans freeze very to keep them from sticking to the bottom well, so if they are a type that you use for and burning. Avoid over stirring as this tends more than one recipe or meal, mtke enough to break up the beans. for the freezer. Measure them before freezing and freeze them (in the quantities needed for Adding 1 t oil per cup of dry beans will help the recipes in which you use them) with or reduce the foaming with most varieties of without the cooking broth. beans. Vegetables may be added while the beans are still cooking. Salt, herbs, and acid PREPARATION FOR COOKING: First, sort foods should be added after the beans are the beans carefully, removing any broken tender and then simmered for 30 minutes or beans, rocks or other foreign particles. Then so. Beans are done when they can easily be wash them until the washmg water is clear. squashed with a finger. The cooking time After washing, soak the beans using one of usually takes from 3 to 5 hours after soaking. the following methods. Group 4 beans cook The Group 4 beans cook much more quickly, fairly rapidly and need not be soaked ahead usually within 45 to 60 minutes. of time. NOTE: Beans tend to cause flatulence OVERNIGHT SOAKING: Soak the beans in 3 (intestinal gas). There are several things that to 4 times as much water as beans. In warm can be done to eliminate or at least reduce CASSEROLES, :BEANS & OTHER HEARTY ENTREES this problem. Adding fenugreek, fennel and another pan and broiled for a few minutes in dill alone or in combination seems to help. a regular oven. Longer cooking (12 to 14 hours) also helps. For that reason, beans cooked in a crockpot Soybean Curry overnight (or even as long as 24 hours) cause the least flatulence of all. Serving potatoes Preparation time: 25 minutes (brown rice and tomatoes with beans tends to increase must be cooked ahead) the gas, therefore not serving them together Cooking time: 30 minutes will decrease the gas. Yields: 4 servings Boston Baked Beans Curry concentrate: 2V2 C cooked soybeans Preparation time: 30 minutes (beans must be 1 T CURRY POWDER (p. 223) soaked overnight) Cooking time: 7-9V2 hours Puree the soybeans and add curry powder. Yields: 6-8 servings Simmer for 30 minutes. This curry concentrate then can be frozen in 1 C 2 C small white beans quantities. Makes 2 C. water 1/2 C oil To serve: 1/2 C molasses 1 C curry concentrate 1 t salt 1/2 to 1 C yogurt 1 t ginger 1 C chopped tomatoes 1 t dry mustard 3 C cooked brown rice Sort, wash and soak the beans overrught in To serve, add the yogurt and tomatoes to the enough water to cover them generously. The curry concentrate and heat. Serve over the next day, drain and rinse them. Cover beans brown rice. with water and simmer about 1 to 1V2 hours (adding water as needed) until the beans are Calories: 304.5 tender and the skins burst. When dcne, drain Fat (gm): 5.9 the beans, saving the cooking liquid. Mix all Protein (gm): 13.9 other ingredients and pour over beans. Place Cholesterol (mg): 3.0 in an oiled ovenproof casserole. Cover and Soclmm (mg): 37.3 bake at 300" for 6 to 8 hours, adding reserved bean liquid as necessary to keep VARIATIONS: Add 1/4 C raisins or 1/4 C beans moist. Remove the cover the last hour cashews or almonds, coconut or vegetables. to brown and crisp the top of the beans, taking care to not let them dry out. Calories: 295.6 Fat (gm): 13.2 Protein (gm): 7.1 Cholesterol (mg): 0 Sodium (mg): 275.6 NOTE: This is very simple to make in a crockpot. Eliminate the soaking step, cooking the beans on low overnight. In the morning, drain the excess liquid, add other ingredients and continue cooking all day. If you want the top brown, the beans can be put in & CASSEROLES, BEANS & OTHER HEARTY ENTREES Basic Soyburger Combine the above ingredients and bake in a lightly oiled 12x8 inch casserole for 40 Preparation time: 45-55 minutes (beans must minutes at 325'. be soaked overnight) Cooking time: 28 hours in a croc kpot Calories: 240.3 Yields: about 5 C Fat (gm): 9.4 Protein (gm): 12.9 2 C soybeans Cholesterol (mg): 15.0 8 C water Sodium (mg): 273.4 8 bouillon cubes or VEGIE HEllB BOUILLON (p. 223) 1/4 C oil SPANISH RICE: Use 3 C cooked (but not Sort and wash the soybeans. Soak overnight mushy) brown rice instead of the lentils. in the refrigerator. Drain and rinse, discarding the soaking water. Drain again arid grind in a Native American Tacos food grinder using a medium blade. Cook in the 8 C water in a crockpot on high for 24 Preparation time: 45 minutes (beans must be hours. Add the bouillon cubes and oil and cooked ahead) continue cooking for approximately 4 hours Cooking time: 30 minutes more, stirring frequently until the beans get Yields: 6-10 servings very brown. Cool and freeze for use in other dishes such as SLOPPY JOYS (p. 150), 1 recipe NATIVE AMERICAN FRY BREAD SPAGHETTI (p. 171) or TACOS (p. 168). (p. 122) 6 C cooked pinto beans Per 1/2 C: 1V2 t ground cumin Calories: 183.2 1 t oregano Fat (gm): 11.2 1/2 t chili powder Protein (gm): 10.7 1/2 t salt Cholesterol (mg): 0 2 C grated cheddar cheese Sodium (mg): 63.2 6 to 8 C shredded lettuce 3 tomatoes, cubed MEXICAN FLAVOR DISHES salsa or hot sauce (optional) 1 avocado, sliced (optional) Spanish Lentils Simmer pinto beans with the cumin, oregano, Preparation time: 20 minutes chlli powder and salt for 30 minutes while Cooking time: 40 minutes you roll and cook the fry breads. When fry Yields: 6-8 servings breads are cooked and pintos have simmered, spread I/~'cor so pinto beans on 3 C cooked lentils each fry bread. Top with cheese, lettuce, 2 C chopped tomatoes tomato and (if desired) salsa and avocado. 1 bell pepper, minced Serve immediately. 3/4 C grated cheddar or jack cheese 2Toil Calories: 400.3 2 T soy flour Fat (gm): 15.3 1/2 t salt Protein (gm): 16.9 1 t basil Cholesterol (mg):24.0 1 t Italian seasoning Sodium (mg): 472.7 2 crushed bay leaves NOTE: In our family we all like to make our own tacos, so we put all the ingredients on the table and we assemble them there. CASSEROLES, BEANS & OTHER HEARTY EN'IBEES - Mexican Beans Refried Beans Preparation time: 25-30 minutes Preparation time: 20 minutes Cooking time: 3 hours Cooking time: 3 hours Yields: 8-10 servings Yields: 6-8 servings 3 C pinto beans, washed and sorted 2 C dry pinto beans, washed and sorted 8 to 10 C water 6 C water 2 C tomatoes, chopped 1/2 C oil or butter 3 stalks celery, minced 1/2 C grated cheese 1 bell pepper, minced 1/2 t salt 1/2 T salt 2 t cumin Simmer pinto beans in the water in a covered 2 t oregano pan for 2 to 3 hours until the beans are very 1 t ginger soft and thick. Mash beans thoroughly. Stir in 1Vz C fresh or 1/3 C dried parsley oil and salt. Place mashed beans in a large frying pan and fry, stirring constantly, untd Heat the water to boiling. Slowly al.d the beans pull up from the edges of the pan. washed pintos. Cook at a low boil in a Sprinkle cheese on top and serve. covered pan for 2 to 3 hours until the beans are very soft. At this point, add the Calories: 354.0 vegetables and salt. Cover and continue Fat (gm): 20.2 cooking. When vegetables are tender, add Protein (gm): 10.6 the last 4 ingredients. Cook 1/2 hour more. Cholesterol (mg): 10.0 Serve with tortillas and a green salad. Sodium (mg): 237.3 Calories: 195.8 VARIATION: Do not mash beans. Omit salt Fat (gm): .6 and add 2 t curnin,l t oregano, 1/2 t chili Protein (gm): 9.8 powder and 4 vegetable bouillon cubes or Cholesterol (mg): 0 1 T VEGIE HERB BOUILLON (p. 223). Serve Sodium (mg): 432.1 in bowls with grated cheese and avocado slices on top. VARIATION: Add 2 thinly sliced catrots or other vegetables. NOTE: To make refried beans in a crockpot, follow the same procedure, cooking them in NOTE: These can be easily cooked in one a crockpot instead of on the stove. They can day in a crockpot. AU ingredients except salt be started in the morning for that night. can be added in the morning. Add the salt about 45 minutes before serving and have for dinner. -& CASSEROLES, BEANS & OTHER HEARTY ENTREES Enchiladas is one pan for dinner while 2 go in the freezer for later. preparation time: 45-60 minutes Cooking time: 20-40 minutes Flautas Yields: 6 servings Preparation time: 25-35 minutes Sauce: Cooking time: 30 minutes 2Toil Yields: 6-12 servings (depends on size of 1/2 C celery tortillas) 1/2 C minced bell pepper 2 C chopped tomatoes 12 large tortillas 2 small green chili peppers, minced 1 recipe REFRIED BEANS (p. 169) (optional) 3 C grated cheddar cheese 1 t cumin 1/2 t oregano Place 1/3 to 1/2 C beans in the middle of a 1/2 t salt tortilla. Spri$le with 1/4 C cheese. Fold ends 1 T flour of tortilla in and then fold in the sides. Secure the tortilla with a toothpick and deep Filling: fry at 350' until the tortilla is brown. Remove 2 C grated jack cheese from oil and remove toothpick. These can be 2 C ricotta made without deep frying by brushing the 1 bunch spinach, cut, steamed and outsides lightly with oil, placing in a pan and drained baking 30 minutes at 350'. They can be 1/2 to 1 C chopped black olives garnished with GUACAMOLE (p. 1541, yogurt 12 corn tortillas or sour cream, lettuce and tomato. 1 C grated cheddar cheese Each: Saute celery and peppers in the oil. Stir in Calories: 384.3 the other sauce ingredients and simmer until Fat (gm): 22.9 thick. While the sauce is cooking, make the Protein (gm): 13.8 filling by mixing together the jack:, ricotta, Cholesterol (mg): 35.1 spinach and black olives. Then dip tortillas in Sodium (mg): 520.1 the warm sauce. Place a large spoonful of filling on each tortilla and roll up. Continue with all the tortillas. Arrange side by side in a rectangular 9x12 inch pan. Cover with sauce and top with cheddar. Bake at 350' for 20 to 40 minutes until the cheese in the middle is melted and bubbly. Each: Calories: 557.1 Fat (gm): 32.2 Protein (gm): 29.8 Cholesterol (mg): 78.7 Sodium (mg): 775.7 NOTE: Enchiladas do freeze but rhe consistency changes. The tortillas do not stay intact and it turns into a casserole. The flavor is still very good. When Joy makes enchiladas, she triples this recipe, and there CASSEROLES, :BEANS & OTHER HEARTY ENTREES ITALIAN FLAVOR DISHES With cheese, no soyburger; each slice: Calories: 448.0 Pizza Fat (gm): 17.9 Protein (gm): 21.3 Preparation time: 40-50 minutes (plus 2 hours Cholesterol (mg): 44.0 rising) Sodium (mg): 650.2 Cooking time: 25-35 minutes Yields: 6-8 servings (2 12-inch pizzas) Spaghetti Dinner Dough: Preparation time: 20 minutes (spaghetti 4 C whole wheat bread flour sauce must be made ahead) 1 T yeast dissohed in lY3C ldce~varm Cooking time: 20-30 minutes water Yields: 6 servings 1 t honey, dissolved in the water 2 T oil 1 quart SPAGHETII SAUCE (p. 177) 1 t salt 1 pound spaghetti noodles (a 2 inch circle of spaghetti) Combine the above ingredients and knead 10 2 C SPAGHETII BALLS (p. 150) (optional) minutes. Cover and let rise about 2 hours 2 C steamed broccoli and/or caulinower, untd double. Divide the dough into 2 parts (optional) and roll it out until it is about 14 inches in 1/2 C Parmesan cheese diameter. Place on pizza pans or cookie sheets. Make a "collar" to hold in the filling Heat at least 4 quarts of water. When the by rolling up 1 inch of the edge. Prick the water begins to boil, add the spaghetti dough with a fork in a few places. noodles and boil for 8 to 10 minutes until tender but not overcooked. (When a noodle Topping: is bitten in two, there should not be any 3 pints SPAGHETII SAUCE (p. 177') white or light core visible). While spaghetti 4 C grated cheese, all mozzarella or a cooks, warm sauce and spaghetti balls. Serve combination of cheddar, mozzarella sauce on noodles with spaghetti balls and and jack steamed vegetables on top, and sprinkle with cheese. Serve with bread and a green salad. Optional ingredients: 1 to 2 C BASIC SOYBURGER (p. 16'8)or With soyburger: SPAGHETTI BALZS (p. 150) or Calories: 375.7 commercial vegetarian sausage Fat (gm): 8.4 sliced tomatoes Protein (grn): 18.3 sliced ripe olives Cholesterol (md: 2.7 minced bell pepper Sodum (mg): 431.1 - broccoli, slightly steamed artichoke hearts NOTE: If you use spaghetti balls, do not use soyburger in the spaghetti sauce. Spread the dough with spaghetti sauce. Sprinkle cheese on top. Then top with your choice or all of the optional ingredients. Bake at 400' for 25 to 35 minutes until the cheese is bubbly and the crust is brawn. -& CASSEROLES, BEPJVS & OTHER HEARTY ENTREES Eggplant Parmesan Preparation time: 50-60 minutes (spaghetti sauce must be made ahead) Cooking time: 40 minutes Yields: 4-6 servings 1 eggplant(dark in color and light in weight) 2 C grated mozzarella cheese (112 pound) 11/, pints SPAGHETTI SAUCE (p. 177) 2 C ricotta cheese or 2 C mashed tofu 1 C wheat germ 1/4 C parmesan cheese Cut eggplant as thin as possible. (If it is green right inside the peel, peel it, slice, lightly salt and place on paper towels to leach out the bitter juices). Moistm eggplant slices in water or milk and dip in the wheat germ. Brown in as little oil as possible over a medium-low flame until wheat germ is brown and eggplant is limp. Continue untd all the eggplant is done. When the eggplant is all cooked, cover the bottom of a 2 quart casserole with a thin layer of the spaghetti sauce, cover with a layer of eggplant, another layer of sauce, next a layer of ricotta or tofu and then a layer of mozzarella. Alternate the layers until the eggplant is all used, ending with a layer of mozzarella. Sprinkle on the parmesan and bake at 350" for about 40 minutes, until the casserole is bubbly in the middle and slightly brown. Calories: 356.0 Fat (gm): 18.2 Protein (gm): 25.8 Cholesterol (mg): 57.7 Sodium (mg): 421.4 NOTE: T~LSfreezes excellently, either baked or unbaked. 8/ SAUCES 8: GKAWES SAUCES & GRAVIES Gravy 175 Cheese Sauce 175 White Sauce (Cream Sauce or Bechamel) 175 Loaf and Burger Sauce 176 Easy Tomato Sauce 176 Tomato Paste 176 Spaghetti Sauce 177 Buttered Almond Sauce 177 Lemon Herb Butter 177 SAUCES & GRAVIES d Gravy reduce heat to a simmer and stir in cheese and seasonings. Preparation time: 20 minutes (include:; cooking) Per 1/4 C: Yields: 2 C Calories: 416 Fat (gm): 31.2 3Toil Protein (gm): 10.5 3 T whole wheat pastry flour Cholesterol (mg): 99.0 1 t Marmite@or other yeast extract or 1 Sodum (mg): 1432.5 crushed vegetable bouillon cube or 1 T VEGIE HERB BOUILZ.ON (p.225) NOTE: If the milk is too hot when the chee3e 2Cmilk is added, the sauce may be stringy. Mix the oil and the flour together. Heat over White Sauce low while stirring with a wire whisk for (Cream Sauce or Bechamel) about 5 minutes until the flour has browned. Remove from heat and stir in the yeast Preparation time: 20 minutes (includes extract and about 1/4 C milk. Stir until cooking) smooth. Return to heat and continue adding Yields: 1 C milk. Cook over medium stirring frequently until gravy is thick. 2 T butter or oil 2 T whole wheat pastry flour (for a truly Per 1/4 C: white sauce, use white flour) Calories: 90.5 1 C milk or cream or half milk and half Fat (gm): 6.0 cream Protein (gm): 2.8 1/2 t salt Cholesterol (mg): 4.5 Optional seasonings: Sodium (mg): 39.4 1/2 t CURRY POWDER (p.223) 1/2 t celery salt Cheese Sauce 2 T chopped parsley 1/2 t thyme Preparation time: 20 minutes (include:: cooking) Slowly melt butter. Add flour and stir until Yields: 1 C well blended. Slowly stir in the milk, salt and any desired seasonings. Simmer sauce while You can use up all the little tidbits of cheese stirring frequently with a wire whisk until it is in your refrigerator in thb sauce. Sene it over smooth. steamed vegetables, toast orpasta. It's superb over broccoli and caulzjlbwer. Per 1 C: Calories: 416 2Toil Fat (gm): 31.2 2 T whole wheat pastry flour Protein (gm): 10.5 11/, c milk Cholesterol (mg): 33.0 1 to 1V2C grated cheese (more cheese Sodium (mg): 1432.5 makes a thicker sauce) 1/2 t salt VARIATIONS: 1/4 t paprika 1/2 t thyme or 1/2 t mustard THIN SAUCE: Use 2 t flour and 2 t butter for 1 C milk. Mix the oil and flour in a saucepan with a wire whisk until smooth. Stir in milk and THICK SAUCE: Use 3 T flour and 3 T butter bring to a boil. When smooth and boiling, for 1 C milk. d SAUCES B GRASJICS Loaf and Burger Sauce Calories: 309.2 Fat (gm): 13.8 Preparation time: 15 minutes Protein (gm): 5.6 Cooking time: 30 minutes Cholesterol (mg): 0 Yields: 3 C Sodium (mg): 1167.2 4 Toil NOTE: If you aren't using a tomato grown 2 T whole wheat pastry flour specifically for saucing such as Italian Plum 2 T arrowroot dissolved in 1/4 C water tomatoes or Roma, then quarter the tomatoes 23/4 C water and bring them to a boil. Let them cool until 2 T tomato paste "handleable." Place tomatoes in a colander 1/4 to 1/2 t salt and let all free running juice drain off. Puree through a food mill to remove skin and Brown flour in oil in a heavy skillet. seeds. When using juicy tomatoes in the Gradually add arrowroot paste, ztirring until above recipe, remove the juice before smooth. Continue stirring while adding the measuring but do not puree until after water, tomato paste and salt. Cook very measuring. slowly for at least 30 minutes. Tomato Paste Per 1/4 C: Calories: 51.0 Preparation time: 30-40 minutes Fat (gm): 4.3 Cooking time: several hours Protein (gm): .23 Yields: about lVz C Cholesterol (mg): 0 Sodium (mg): 47.1 8 C very ripe sauce tomatoes, chopped 1/4 t salt (optional) Easy Tomato Sauce Simmer tomatoes and salt until very soft and Preparation time: 20-30 minutes thick. Remove from heat and cool slightly. Cooking time: 45-60 minutes Put through a food mill to remove seeds and Yields: 1 quart skin. Simmer slowly until thick. This takes several hours depending on how juicy the 4 C chopped sauce tomatoes tomatoes are. This recipe can be canned. (approximately 4 pounds or 6 medium Refer to CANNING AND PRESERVING, tomatoes) (p. 225). 1/2 C minced bell pepper 1 stalk celery, minced 1/4 C: 1/4 t basil Calories: 48 1/4 t oregano Fat (gm): .3 1/4 t salt Protein (gm): 1.3 1 T flour Cholesterol (mg): 0 Sodium (mg): 21.3 Simmer the tomatoes, bell pepper, celery, herbs and salt until the vegetables are soft. Put through a food mill to remove seeds and skin. Return the puree to the par1 and stir in flour. Simmer until thick about 15 to 30 minutes. This may be used in any recipes calling for tomato sauce and can be canned in the same way as SPAGHETTI SAUCE (refer to CANNING AND PRESERVING, p. 225). SAUCES & GRAVIES d Spaghetti Sauce Buttered Almond Sauce Preparation time: 25-30 minutes Preparation time: 10 minutes Cooking time: 90 minutes-2 hours Cooking time: 5-10 minutes Yields: 1 gallon Yields: 2-4 servings This is a ve y spicy sauce. For a mild sauce, Delicious served over vegetables. , adjust the seasonings. 1/4 C butter 4 large stalks celery, minced 1/4 C blanched slivered almonds 3 bell peppers 1 large bunch parsley, finely minced Saute the butter and almonds over a low heat 4 C eggplant, cubed or Chinese cabbage, until the butter is lightly browned and the finely shredded almonds lightly toasted. 12 to 16 chopped fresh tomatoes (9'1/2 C) or 2 to 3 quarts canned 4 servings: 1/4 C oil Calories: 142.5 18 to 24 ounces tomato paste Fat (gm): 1.4 1 T basil Protein (gm): 1.0 1 T thyme Cholesterol (mg): 33.0 1/4 t tarragon Sodium (mg): 123.6 1/2 T sage 1 T oregano VARIATION: Substitute other nuts or seeds. 1V2 t salt 4 C BASIC SOYBURGER (p. 168) Lemon Herb Butter (optional) Preparation time: 10 minutes Wash and cut up vegetables. Heat oil and Cooking time: 5 minutes saute bell pepper and celery. When limp and Yields: 4-6 servings translucent, add the eggplant and parsley. Saute until eggplant is limp. Add tomatoes 1/2 C butter or oil and tomato paste. Stir and cover to steam pinch of tarragon liquid out of tomatoes. If desired, add 1/4 t salt (optional) soyburger. Simmer until a homogenous 1/2 t basil mixture results. The longer it simmers, the 1/2 t thyme better it is. Add herbs and salt and simmer 3 T lemon juice (juice of one lemon) another 45 to 60 minutes. Serve over spaghetti and garnish with grated Parmesan Warm butter. Add herbs and simmer a few cheese or alfalfa sprouts. Use in recipes minutes to release the flayor-of the herbs into calling for spaghetti sauce. It freezes and the butter. Remove from heat and stir in cans well, so it is worthwhile to make a large lemon juice. Serve on steamed artichokes, batch. broccoli and other steamed vegetables. The herbs settle out, so stir just before serving. 1/4 C: Calories: 18.3 6 servings: Fat (gm): .8 Calories: 146.8 Protein (gm): .3 Fat (gm): 15.6 Cholesterol (mg): 0 Protein (gm): trace Sodium (mg): 55.8 Cholesterol (mg): 44.0 Sodium (mg): 164.1 d NOES ON SAUCES d GRAVIES @ DESSERTS DESSERTS ABOUT HONEY 181 Tiny Tarts 198 COOKIES 181 Pumpkin Puree 198 About Cookies 181 Pumpkin Pie 199 , Kate's Oatmeal Cookies 181 Graham Cracker Crust 199 Barley Oat Cookies 182 Freezer Cheesecake 199 Banana Oatmeal Cookies 182 Baked Cheesecake 200 Ginger Cookies 182 Peach Cobbler 200 Barley Gingersnaps 183 Shortcut Cobbler 200 Vanilla Spice Coolues 183 Strawberry Shortcake 201 Painted Cookies 184 Apple Crisp 201 Filled Coolues 184 Milk 'n Honey Ice Cream 202 Carob Cookies 184 Maple Moksha 202 Pinwheels 185 CANDIES AND NUT SNACKS 202 Marbled Cookies 185 Ecstasy Nuts 202 Almond Raisin Tea Cookies 3 85 Gooey Crispy Chewy Bars 203 Spice Balls 186 Carob Candy 203 Sunseed Cookies 186 Honey Spice Nuts 204 Joy's Raisin Nut Holders 186 FROSTINGS, FILLINGS, AND DESSERT Carob Chip Coolues 187 SAUCES 204 Grandma's Peanut Butter Cookies 187 Cream Cheese Frosting 204 Macaroons 187 Broiled Topping (For Cakes) 204 BAR COOKIES & CAKES 187 Nona's Tangy Tastebud Tantalizing Carob To tell whether a cake or bar cookie is Frosting 205 done: 187 Carob Syrup 205 Apricot Date Bars 188 Honey Butter Sauce 205 Honey Spice Cake 188 Lemon Sauce 205 Carob Bars 188 Spiced Cream and Honey Sauce 206 Wheat Germ Bars 189 Steamed Pudding Sauce 206 Pineapple Upside Down Cake 189 Pineapple Berry Sauce 207 Carob Honey Cake 189 Apricot FiUing 207 Carrot Cake 190 Dried Fruit Filling 207 Aunt Agnes' Applesauce Cake 190 Persimmon Cake 190 Brave Heron's Gingerbread 191 Almond Yogurt Coffee Cake 191 Sweet Bo-pe 192 PUDDINGS 192 Vanilla Arrowroot Pudding l9;! Carob Pudding 192 Carob Cream Pie 193 Fudgesicles 193 Tapioca Pudding 193 Hasty Pudding 194 Mom's Cranberry Pudding 194 PIES AND OTHER GOODIES 195 Grandmother's Pie Dough Revis~ted 195 Basic Pie filling 196 Apple Pie 196 Apple Turnovers 197 Banana Pies 197 DESSERTS @ ABOUT HONEY Kate's Oatmeal Cookies There are many sweeteners available in Preparation time: 20 minutes natural food markets today. how eve^, honey Baking time: 8-10 minutes per batch is the least expensive, produces the most Yields: 2 dozen consistent results and is useful in more recipes. For these reasons the sweetener 1/2 C oil called for in this cookbook is usually honey. 1/2 C honey Crystallized honey can be melted over hot 3 T milk water or in a microwave oven on low. l/4t salt 1/2 t cinnamon The type of honey used depends on your 1 t baking soda preferences. Clover, alfalfa and orange lV4 C whole wheat pastry flour honeys are the most mild-flavored. lV4 C oatmeal Wildflower has less pesticide residue than 1/2 C raisins honeys made from commercially grown crops but the flavor is stronger. You may Mix oil, honey and milk. Mix in cinnamon wish to avoid the very strong honeys such as and salt. Combine baking soda and flour and Tarweed because they do flavor baked gradually add to oil and honey mixture. Stir goods. The best quality baked goods ;ire in oatmeal and raisins. Drop by rounded made with honey that has aged for at least a tablespoon onto an ungreased coohe sheet year. and flatten with a fork dipped in cold water. Bake at 350" for 8-10 minutes. If you have infants under a year of age, do not feed them honey as it can cause severe Calories: 117.6 medical problems (botulism). Refer to your Fat (gm): 4.7 doctor or health department for more Protein (gm): 1.7 information. Cholesterol (mg): .I Sodium (mg): 58.3 COOKIES About Cookies Turn the oven on when you begin making the following recipes so it will be prebzated. Unless noted, bake cookies on ungreased cookie sheets. Baking time will vary slightly according to your oven thermostat. Try cooling cookies on opened brown paper bags spread on the htchen table. The bags absorb any extra oil and can still be recycled after use. NOTE: Nutritional Analyses for cookies are per cookie. @ DESSERTS Barley Oat Cookies raisins. Drop by rounded tablespoon onto an ungreased cookie sheet. Bake at 375" for Preparation time: 20 minutes 12-15 minutes. Baking time: 12-15 minutes per batch Yields: 4 dozen Calories: 98.4 Fat (gm): 3.4 3/4 C oil Protein (gm): 1.8 1 C honey Cholesterol (mg): 0 3/4 C milk or water Sodium (mg): 57.0 1 Tvanilla 1 t nutmeg 2 C barley flour (whole wheat pastry Ginger Cookies flour may be substituted) 1 t baking powder Preparation time: 30 minutes 4 C oatmeal Baking time: 20 minutes per batch Yields: 4 dozen Combine ingredients in the order listed. Drop by rounded tablespoon onto an ungreased 2/3 C oil cookie sheet. Bake at 350" for 12-15 minutes. 1/3 C soft butter If whole wheat pastry flour is substituted for 1/2 C honey the barley, bake 15-18 minutes. 1 C molasses 2/3 C thick YOGURT (p.213) (or sour Calories: 97.0 cream) Fat (gm): 3.7 1 t cinnamon Protein (gm): 1.6 1 t ginger Cholesterol (mg): .3 1 t nutmeg Sodium (mg): 9.2 1/2 t cloves 1/2 t salt VARIATION: Substitute granola for all or part 2 t baking soda of the oatmeal. Add 1 C raisins. 4 C whole wheat pastry flour Banana Oatmeal Cookies Cream together butter, oil, honey, molasses, and yogurt. Sift dry ingredients together and Preparation time: 20 minutes gradually add to butter mixture. Stir well. Baking time: 12-15 minutes per batch Drop by rounded tablespoonful onto an Yields: 4 dozen ungreased cookie sheet. Bake 20 minutes at 350". 2/3 C oil 3/4 C honey Calories: 116.3 3 large ripe bananas, peeled and mashed Fat (gm): 4.4 2 C whole wheat pastry flour Protein (gm): 1.7 1 t mace or cinnamon or nutmeg or Cholesterol (mg): 3.9 allspice Sodium (mg): 76.0 1/2 t salt 2 t baking soda 4 C oatmeal 1 C raisins (optional) Beat banana, oil, and honey until smooth. Mix dry ingredients together (except oatmeal and raisins). Add dry ingredients gradually to the banana mixture. Stir in oatmeal and Barley Gingersnaps Vanilla Spice Cookies Preparation time: 30 minutes Preparation time: 25 minutes Baking time: 15 minutes per batch Baking time:lO-12 minutes (if rolled, 30-40 Yields: 4 dozen minutes) Yields: 2V2 dozen 1/2 C oil lV3C molasses This is a versatile dough and can be rolled 4 C barley flour (whole wheat pas try and cut with intricate cookie cutters, stamped flour may be substituted) with cookie stamps, or made into one inch 2 t soda balls and flattened with a fork or dented with 1/2 t salt a thumb for a natural food thumbprint 1 T ginger cookie. 1 T cinnamon 1/2 t cloves 1/4 C oil date sugar 3/4 C honey 1 t vanilla Mix oil and molasses. Sift (or stir together 13/4 to 2 C whole wheat pastry flour well) all dry ingredients except date sugar. 1 t cinnamon Add gradually to oiVmolasses mixture, 1/2 t cloves beating well. Roll into one inch balls and roll 1/2 nutmeg the balls in date sugar. Bake at 350' hr 1/2 allspice about 15 minutes. When made with barley 1/4 t salt flour, these will still be soft when done. Do not over-bake as they will get very hard. Beat oil and honey. Add vanilla. Sift or stir together all other ingredients and add Calories: 81.6 gradually to the oil honey mixture. Roll 1/4 Fat (gm): 2.3 inch thick and cut out with cookie cutters or Protein (gm): 1.0 use in the recipes on the following pages. Cholesterol (mg): 0 Bake at 350' for 10 minutes. Sodium (mg): 61.4 Calories: 74.7 Fat (gm): 1.9 Protein (grn): 1.1 Cholesterol (mg): 0 Sodium (mg): 18.3 NOTE: The greater amount of flour makes the dough easier to handle, .but it tastes a little dry. If using the snhler amount, chill the dough for 30 to 60 minutes before rolling out. Pinwheels Almond Raisin Tea Cookies Preparation time: 35-40 minutes Preparation time: 60 minutes Baking time: 10 minutes per batch Baking time: 15-18 minutes per batch Yields: about 41/2 dozen Yields: about 31/2 dozen , Make 1 recipe of VANILLA SPICE COOKIES nis is a very rich shortbread type cookie (p. 183) and 1 recipe of CAROB COOKIES which is nice for Christmas andparties. nese (p. 184). Roll each cookie recipe l/8 inch cookies are pretty stamped with ceramic or thick, into approximately the same size and glass coohe stamps or baked in cast iron shape sheet. Place the sheet of carob cookie cookie molds. dough on top of the vanilla cookie dough. Trim any overlapping edges. Roll up the 1 C butter dough, starting at the longest edge and 1/4 C honey rolling to the opposite side. Cover with 1 t vanilla or almond extract waxed paper and freeze at least 1 hour. At 1/4 t salt this point, the dough can be frozen for up to 2 C whole wheat pastry flour 3 months. Remove from freezer and remove 1 C currants or minced raisins wax paper. Cut into 1/4 inch slices with a 1/2 C finely chopped almonds very sharp knife. Bake at 350' for 10 minutes. Cream butter and honey. Add vanilla, salt, currants and almonds. Stir in flour. Chill at Marbled Cookies least 1/2 hour. Form into one inch balls. Bake at 350" for 15 to 18 minutes. Preparation time: 30-35 minutes Baking time: 10 minutes per batch Calories: 92.3 Yields: about 4V2 dozen Fat (gm): 5.3 Protein (gm): 1.25 Knead one recipe each of VANILLA SPICE Cholesterol (mg): 12.6 COOKIES (p.183) and CAROB COOJUES Sodium (mg): 60.1 (p.184) together. Roll into one inch balls and flatten on cookie sheets or roll 1/4 inch thick VARIATIONS: Raisins may be omitted and and cut out with cookie cutters. nuts increased to 1 C. Coconut may be substituted for raisins or nuts. Walnuts or NOTE: You can marble the scraps from pecans can be substituted for almonds _(use PINWHEELS. vanilla instead of almond extract if not'using almonds). @ DESSERTS Spice Balls Calories: 177 Fat (gm): 9.9 Preparation time: 35 minutes Protein (gm): 3.18 Bahng time: 35 minutes Cholesterol (mg): 0 Yields: about 2 dozen Sodium (mg): 36.4 1/3 C oil Joy's Raisin Nut Holders 3 T orange juice 1 T honey Preparation time: 30 minutes 1/2 t nutmeg Balung time: 10-15 minutes per batch 1 t cinnamon Yields: about 4 dozen 1/4 t salt 1/2 C chopped walnuts or alnnonds These are hearty, filling cookies, good for 13/4 C whole wheat pastry flour kids' lunches and snacks. Joy's teenage 1/2 C honey daughter says they're great with orange juice 1 T water when she doesn't take the time for a regular breakfast or before sports practice. Mix until well blended the oil, orange juice, and 1 T honey. Add spices, salt, and flour, 1V2 C apple juice mixing well after each addition. Knead gently 1/4 C oil until it forms a smooth dough. Add nuts. Roll lVz C date particles or chopped dates into one inch balls. Place on greased cookie 1/2 t salt sheet and bake 35 minutes at 375" until well 2 C whole wheat pastry flour browned. Make a syrup from the 1/2 C 2 t baking powder honey and water. Roll warm bal1:j in the 3 C oatmeal syrup. Coat well but don't get soggy. Cool. 2 C walnuts, chopped 2Craisins Calories: 107.7 Fat (gm): 4.3 Mix ingredients in order given, mixing well Protein (grn): 1.9 after each addition. Drop onto coolue sheets Cholesterol (mg): 0 by tablespoons and bake at 350" for 10 to 15 Sodium (mg): 22.7 minutes. Sunseed Cookies Calories: 123.3 Fat (gm): 4.1 Preparation time: 25 minutes Protein (gm): 2.9 Baking time: 15 minutes per batch Cholesterol (mg): 0 Yields: about 2V2 dozen Sodium (mg): 37.0 314 c oil VARIATIONS: Add I? cinnamon and 1 t 1 C honey vanilla. Substitute milk for apple juice. 1V2 t vanilla Substitute chopped dried apricots or other 1/2 t salt dried fruit for all or part of the raisins. 2 C sunflower seeds 2 C whole wheat pastry flour Mix ingredients in order listed, mixing well after each addition. Drop by teaspoons on an ungreased cookie sheet. Bake at 35i0" until edges are brown, about 15 minutes. DESSERTS Carob Chip Cookies Macaroons Preparation time: 25 minutes Preparation time: 25-30 minutes Baking time: 15 minutes per batch Baking time: 10-12 minutes per batch Yields: 2V2 dozen Yields: 5 dozen cookies Follow the recipe for SUNSEED COOEJES, 1V2C non-instant dry milk increasing vanilla to 1 T and substituting 1 C 2/3 C liquid milk carob chips and 1 C chopped walnuts for the 1/2 C honey sunflower seeds. Follow baking instructions. 2 t vanilla or almond extract 6-8 C fine shred dried coconut Calories: 161.2 Fat (gm): 8.1 Blend the milks, honey and vanilla until Protein (gm): 2.45 smooth. Stir in the coconut until mixture Cholesterol (mg): trace holds together but is not runny. Let sit for Sodium (mg): 36.6 10-20 minutes so that the coconut will absorb the moisture. Spoon by tablespoon onto a Grandma's Peanut Butter lightly oiled cookie sheet. Squish cookies Cookies together slightly on the cookie sheet or they will be crumbly. Bake at 350' for 10 to 12 Preparation time: 25 minutes (plus 30-45 minutes but not until brown as they will be minutes chilling) dry if overdone. Baking time: 10-12 minutes per batch Yields: 4 dozen Calories: 200.7 Fat (gm): 16.7 1/4 C oil Protein (gm): 2.6 1V2C peanut butter, smooth or crunchy Cholesterol (mg): 3.3 1 C honey Sodium (mg): 23.7 2V2 C whole wheat pastry flour 1 t baking powder VARIATION: Substitute ground nuts for part 1v2t soda (up to half) of the coconut. Add 1 C raisins. 1/2 t salt BAR COOKIES & CAKES Mix thoroughly the oil, peanut butter :md honey. Sift together the flour, baking To tell whether a cake or bar powder, soda and salt. Add the dry cookie is done: ingredients to the peanut butter mix. hfix thoroughly. Chill. Roll into balls the sixe of A toothpick inserted in the middle comes unshelled walnuts. Place 3 inches apart on a out clean cookie sheet. Flatten with the tines of a fork When pressed with a finger, the dipped in flour. Bake at 375' 10 to 12 indentation bounces up rather than stayin minutes until brown but not hard. down The top of the cake or bar cookie is not Calories: 107.2 glossy. Fat (gm): 4.8 Protein (gm): 2.7 Cholesterol (mg): 0 Sodium (mg): 56.0 VARIATION: Substitute cashew or almond butter for the peanut butter. Add 1/2 to 1 C chopped nuts. @ DESSERTS Apricot Date Bars Honey Spice Cake Preparation time: 30 minutes (plus 1 hour to Preparation time: 25 minutes soak apricots) Baking time: 30 minutes Baking time: 35 minutes Yields: 9 servings , Yields: 32 bars 1/4 C oil 1 C date pieces 1/2 C honey 13/4 C dried chopped apricots, barely 1/4 t salt covered in hot water and soaked until 2/3 C milk plump 1 t vanilla 114 C honey 1 t cinnamon 2 T lemon juice 2 C whole wheat pastry flour 1/3 C oil 1 t cream of tartar 1/3 C honey 1 t baking so& 1/2 C date sugar 1/2 C orange juice Beat oil, honey and vanilla together well. 1 t vanilla Add milk. Combine dry ingredients 2 C flour (preferably sift them together) and gradually 1 t baking soda add to wet ingredients, beating well. The 2 C oatmeal longer you beat this cake after each addition, the lighter it will be. Pour into an oiled 9 Make the filling first. In a saucepan, mix the inch square balung pan and bake at 325" for dates, apricots, honey, and lemon juice. 30 minutes or until done. Adding the Simmer until thick. Make crumb mix from BROILED TOPPING (p. 204) makes this one other ingredients by mixing oil, honey, date of our family's favorite sweet treats. sugar, orange juice and vanilla. Then add the flour and so&, mixing well. Stir in the Calories: 243.1 oatmeal last. Pat half of the crumb mix into a Fat (gm): 6.6 9x12 inch pan. Bake 10 minutes .at 350". Protein (gm): 4.7 Spread the filling on top. Pat on rhe rest of Cholesterol (mg): 1.3 the crumb mix. Bake 25 more minutes at the Sodium (mg): 186.2 same temperature. Cut into bars. Carob Bars Calories: 127.0 Fat (gm): 2.6 Follow recipe for WHEAT GERM BARS Protein (grn): 2.2 (p. 189). Substitute sifted carob powder for Cholesterol (mg): 0 non-instant powdered milk. Sodium (mg): 27.3 Calories: 211.1 Fat (gm): 8.4 Protein (gm): 5.7 Cholesterol (mg): 0 Sodium (mg): 137.4 DESSERTS @ Wheat Germ Bars Calories: 327.5 Fat (gm): 10.5 preparation time: 20-30 minutes Protein (gm): 4.8 Baking time: 30 minutes Cholesterol (mg): 12.3 Yields: 16 bars Sodium (mg): 228.2 1/4 C oil Carob Honey Cake 1/2 C honey 1/3 C molasses Preparation time: 25-30 minutes 2tvaniUa Baking time: 20 minutes 1/2 C water Yields: 9 servings 1/4 t salt 1 C chopped walnuts 3 Toil 1 C non-instant dry milk 1/2 C honey 1V2 t cream of tarter 1 t vanilla 1V2 t baking soda 1 C milk 2 C lightly toasted wheat gem 1/2 salt 6 T carob powder, sitled if lumpy Mix ingredients in the order listed, mixing 1V2 C whole wheat pastry flour well after each addition. Pour into an oiled 1/2 t baking soda 8x12 inch pan. Bake at 350' for 30 minutes. 1/2 t cream of tartar Cut into bars while still warm. Beat oil and honey together until almost Calories: 210.9 frothy. Add vanilla. Sift dry ingredients Fat (gm): 8.4 together and add alternately with milk to oil Protein (gm): 8.3 and honey mixture. Beat well after each Cholesterol (mg): 1.5 addition. The more the batter is beaten, the Sodium (mg): 176.9 lighter the cake will be. Pour into an 8 inch square pan or an 8 inch or 9 inch round cake VARIATION: Add 1 C raisins pan. Bake at 350' for 20 minutes until done. Pineapple Upside Down Cake Calories: 221.5 Fat (gm): 5.2 Preparation time: 35 minutes Protein (gm): 4.2 Baking time: 30 minutes Cholesterol (mg): 2.0 Yields: 9 servings Sodium (mg): 191.9 3 T butter VARIATION: Add 1 t dried orange peel and 1/4 C honey 1/2 C raisins or nuts. 5 slices pineapple HONEY SPICE CAKE (p. 188) batter, made without cinnamon Melt butter on medium low. Stir in honey and simmer on low until well mixed and beginning to thicken. Do not brown. Pour into a well oiled 9 inch square pan. Arrange pineapple slices over the mixture. Make HONEY SPICE CAKE (p. 188), omittin,g the cinnamon. Pour the cake over the pineapple slices and follow the balung instructions for HONEY SPICE CAKE. @ DESSERTS Carrot Cake Aunt Agnes' Applesauce Ca ke Preparation time: 4045 minutes Preparation time: 25 minutes Baking time: 45 minutes Baking time: 60 minutes Yields:12 servings Yields: 2 loaves (20 slices) 3/4 C oil Joy says, "I remember as a child hearing my 1/2 C almond or cashew butter aunt telling my mother that my mom had 3/4 C honey ruined her cake by using an electric mixer 1/4 C lemon juice and siJting the dyingredients. My aunt just 2 T vanilla dumped all the ingredients in a bowl and 1 C chopped walnuts stirred them together. Their versions were ve y 2 C finely grated carrots different, but both were tasty. My aunt's was 11/, c faisins dense and mo&t and my mom's lighter and 2V2 C whole wheat pastry flour Jufler. 1/2 t baking soda 2 t baking powder 2 C applesauce 1/2 t salt 3/4 C honey 1 t cinnamon 114 C oil 1/2 t cloves 1 t cloves 1/2 t nutmeg 1 t cinnamon 1 t nutmeg Beat together oil, almond butter, honey, 1 t ginger lemon juice and vanilla until thoroughly 1 t dried lemon peel, ground mixed. Add walnuts, carrots and ~aisins, 4 t baking soda stirring untd thoroughly coated. Sift together 1/2 t salt dry ingredients and gradually add to wet 3 C whole wheat pastry flour mixture until thoroughly mixed. Bake in an 1/2 C chopped dates oiled 9x12 inch baking pan at 350" for 45 1v2c raisins minutes. Frost with CREAM CHEE!jE FROSTING (p. 204). Combine all ingredients (either dumping and stirring or sifting dry ingredients and adding Calories: 505.6 alternately to wet ingredients) and bake in 2 Fat (gm): 24.4 oiled loaf pans at 350" for about an hour. Protein (gm): 7.9 Cholesterol (mg): 0 Calories: 206.2 Sodium (mg): 187.6 Fat (grn): 3.1 (Does not include frosting.) Protein (gm): 3.2 Cholesterol (mg):0 Sodium (mgl: 220.5 VARIATIONS: Substitute 1 C mashed banana for 1 C of the applesauce. ]PERSIMMON CAI(E: Substitute 2 C mashed persimmon for the applesauce. DESSERTS @ Brave Heron's Gingerbread1 Almond Yogurt Coffee Cake Preparation time: 25 minutes Preparation time: 30 minutes Baking time: 40-60 minutes Baking time: 45-55 minutes Yields: 12 servings Yields:12 servings 3/4 C honey 1/2 C butter 3/4 C oil 2 C sifted whole wheat pastry flour 1 C molasses 1 C date sugar C SOW milk, thin YOGURT (p. :213) 1/3 C sifted whole wheat pastry flour 1/2 t salt 1 t soda 1 t ginger 1/3 t salt 1V2 t cloves 1/2 t c'-on 1V2 t cinnamon 1/4 t cloves 1V2 t baking soda l/4 t nutmeg 4 C whole wheat pastry flour 1/4 t lemon peel 1 C honey Beat together honey, oil and molasses Add 1/4 C almond butter the sour milk. Sift the dry ingredients 1 t lemon juice together and add gradually to honey mixture, 1 t vanilla beating well. Pour into an oiled 8x12 inch 1 c yogurt pan and bake at 350" for 40 to 60 min~~tes. 1/2 C chopped almonds 1/4 C whole almonds Calories: 282.9 Fat (gm): 13.3 Cut butter into the 2 C flour until it is like Protein (gm): 1.5 coarse cornmeal. Add the date sugar until Cholesterol (mg): 2.3 just combined. Set aside 3/4 C of this mixture Sodium (mg): 230.7 for the topping. To the rest, add the 1/3 C flour, soda, salt, cinnamon, cloves, nutmeg and lemon peel. Mix well. Combine thoroughly the almond butter, honey, lemon juice, vanilla, and yogurt and add to the flour mixture. Pour the batter into an oiled 9x12 inch pan. Add the chopped nuts to the mixture reserved for the topping and sprinkle over the batter in the pan. Decorate the top of the cake with the whole almonds arranged in circles with the points pointing toward the center. Bake at 350' for 45 to 55 minutes. Calories: 448.8 Fat (gm): 16.3 Protein (gm): 7.2 Cholesterol (mg): 23.4 Sodium (mg): 227.6 @ DESSERTS Sweet Bo-pe ricotta cheese sweetened with fruit and honey and spiced with cinnamon and lemon Preparation time: 60-75 minutes (filling must peel. Experiment and do have fun! be made ahead) Baking time: 20 or 30 minutes PUDDINGS 1 recipe BO-PE dough (p. 15i9) Vanilla Arrowroot Pudding 6 C filling(use APPLE TURNOVER filling (p. 197), APRICOT FILLING (p. 2071, Preparation time: 15 minutes DRIED FRUIT FILUNG (p. 207), GREEN Cooking time: 20 minutes TOMATO MINCEMEAT (p. 231) or a Yields: 4 servings filling of your choice) 2CmiJk Make the dough for BO-PE as (directed. 3 T arrowroot While it rises, prepare the filling. Divide the 1/4 C honey dough into 24 small pieces. Ro.1 out each Itvanillaextract piece until it is about 4 inches in diameter. 1 t butter (optional) Place 1/4 C filling on each piece. Draw up the edges, overlapping them as if wrapping a Stir together all ingredients except vanilla. package. Place them seam side down about 4 Heat in a heavy saucepan over medium heat, inches apart on an lightly oiled baking sheet. stirring constantly. When the mixture reaches Continue until all are stuffed. ktrise until a full boil, remove from heat and stir in double. vanilla. This is a simple pudding which is also excellent as a sauce over CARROT CAKE These can now be baked, deep fried or (p. l9O), fresh fruit and BAKED APPLES steamed (see note): Cp. 55). Bake on cookie sheets at 400" for 20 Calories: 149.2 minutes, or Fat (gm): 2.2 Deep fry in 2 inches of hot oil heated to Protein (gm): 4.4 375" (be careful deep frying, the hot oil Cholesterol (mg): 9.0 can cause very severe burns) or Sodium (mg): 62.0 Steam on a steaming rack over boiling water 30 minutes. Carob Pudding Do not overcook. Makes 24, serving 12. Preparation time: 15 minutes NOTE: Baking is best for the sweet Bo-Pe as Cooking time: 25 minutes they are more healthy than fried, keep better Yields: 6 servings than steamed, and pack very well in lunches. 4Cmilk Using APRICOT FILLING: 1/3 C honey Calories: 108.2 1 t instant coffee substitute Fat (gm): .05 1/2 t salt Protein (gm): .6 1/4 C carob powder, sifted if lumpy Cholesterol (mg): 0 6 T arrowroot Sodium (mg): 7.1 ltvanilla VARIATIONS: These can be stuffed with Combine 3 C milk, honey, coffee substitute, basically anythmg. If you want to salt, and carob in a heavy saucepan. Mix experiment, try filling them with BAKED arrowroot thoroughly with 1 C milk. Slowly, CHEESECAKE (p. 200) (combining the two while stirring frequently, bring mixture in layers together before filling the BO-PE), or pan to a slow boil. As pudding heats, stir in DESSERTS @ the arrowroot and milk mixture. Stir Protein (gm): 5.3 frequently to avoid lumps, making cvrtain Cholesterol (mg): 10.7 that you are getting the thick pudding off the Sodium (mg): 140.5 bottom. Continue cooking at a slow boil for 20 minutes. Remove from heat and stir in VARIATIONS: After removing from heat, stir vanilla. Let cool until firm. in 1/2 t dried lemon or orange peel and 1/2 C coconut or slivered almonds, or 1 C Calories: 188.5 chopped dates, or 1 banana crushed and 1 Fat (gm): 3.0 banana sliced. Protein (gm): 6.0 Cholesterol (mg): 12.0 ABOUT TAPIOCA: Tapioca is processed from Sodium (mg): 260.4 cassava roots which are poisonous until boiled. The dried starch we know as tapioca VARIATIONS: is sold in several different forms, among them large pearl, small pearl and granulated. CAROB CREAM PIE: Fill a GRAHAM All forms of commercially available tapioca CRACKER CRUST (p. 199) with CARClB are virtually alike, having gone through the PUDDING. Freeze until almost solid. Top same processing. Due to the ease in cooking, with sweetened whipped cream. the recipes in this cookbook call for granulated tapioca which does not need to FUDGESICLES: Pour CAROB PUDDLVG into be soaked before cooking. popsicle molds and freeze. NOTE: Pearl tapioca is used in the same Tapioca Pudding proportions as in the previous recipe, but must be soaked in water for at least one Preparation time: 15 minutes hour, and preferably overnight, before Cooking time: 20 minutes cooking. Use twice as much water as tapioca Yields: 8 servings for soaking. The water should be completely absorbed by the time you are ready to cook This pudding is a great snack for children it. If not, the tapioca may be too old to and teenagers. It is also an excellent addition soften. to lunches (we pour it warm into washed yogurt containers forpacking in lunches). Served with fruit, it also makes a nutritious breakfast. 2/3 C granulated tapioca 1/2 C honey 1/4 t salt 4 3/4 c milk 1 t vanilla extract Combine all ingredients except vanilla in a heavy saucepan. Cook over medium Ileat, stimng frequently until the mixture begins to boil. Turn the heat down as low as possible and simmer 8-10 minutes. Remove from heat and stir in vanilla. This pudding will thicken as it cools. Calories: 182.7 Fat (gm): 2.6 Hasty Pudding Mom's Cranberry Pudding Preparation time: 25 minutes Preparation time: 50 minutes Cooking &e: 3545 minutes Cooking time: 3 hours Yields: 8 servings Yields: 8 servings 1/3 C molasses Joy says, '"en I was growing up, we had 1/3 C honey this pudding every l3anksgiuing and 1/3 C water Christmas. The cranberries must be sliced. It 2 C whole wheat pastry flour doesn Y come out with the same texture any 1 T baking powder other way. I remember sitting at a card table 1/2 t salt with other members of my family slicing 1/2 C honey cranbemes for thb holiday treat." 2/3 C milk 2 t vanilla 1/2 C molasses 1/2 C oil 1/2 C hot water 1/2 C raisins 1V2 C whole wheat pastry flour 1/2 t baking soda Make a syrup by combining the molasses, 2 C sliced cranberries (about 1/2 pound) 1/3 C honey and water in a pan and bringing the mixture to a boil. Set this aside. Mix dry Rinse and sort the cranberries, removing any ingredients together; mix unused wet with soft spots. Slice thinly from one end to ingredients together and combine the two the other. Combine molasses and water. Sift mixtures, stirring only until sma)th. Pour into flour and soda and add to water mixture. an oiled 8 inch square pan and :ipn'mkle with Gently stir in cranberries. Place in a steamed raisins. Pour boiling syrup over batter. Bake pudding mold or a 2 pound coffee can with at 350" for 35 to 40 minutes. Serre warm. aluminum foil securely covering the top and tied on with string. Place mold on a rack a Calories: 594.8 few inches off the bottom of a large kettle. Fat (gm): 18.4 Add 2 to 3 inches of boiling water. Cover Protein (gm): 7.4 kettle tightly and steam 3 to 4 hours. Serve Cholesterol (mg): 2.0 with STEAMED PUDDING SAUCE (p. 206). Sodium (mg): 360.3 Calories: 172.0 Fat (grn): .6 Protein (gm): 3.5 Cholesterol (mg): 0 Sodium (mg): 62.0 DESSERTS @ PIES AND OTHER GOODIES Divide the dough into two balls. Roll out between two opened plastic bags or 2 sheets Grandmother's Pie Dough of waxed paper. Peel off the plastic every Revisited now and then and replace it so that the dough doesn't stick to it too much. Rolling Preparation time: 35 minutes (plus 30-45 the dough between the sheets of plastic minutes chilling) eliminates the need for additional flour, so Baking time: 40-60 minutes (varies with the dough is softer. It also makes the crust filling) easier to flip into the pan. Roll from the Yields: 6 servings center outward so it doesn't get too thin on the edges. During the Depression,Joy's maternai' grandmother supported her children Iy When it is the right size, peel off one side of baking pies for a restaurant. She taught Joy the plastic and flip the dough, plastic side how to make pies. This is her recipe, urith up, into the pie pan. Push into corners and butter substituted for the shortening and remove the second piece of plastic. Trim whole wheatflour instead of white. around the outside of the pan edge with a sharp knife. Put in the filling. Place the top 2 C whole wheat pastry flour crust on and make vent holes with a fork or 1 t salt sharp knife. Press the edges of the bottom 1/2 to 3/4 C butter (the more butter, the and top crust together on the pan edge with richer the dough and the harder. to a fork or pastry wheel and re-trim. Place the handle) pie on a cookie sheet so that if any juice 2-4 T ice cold water (the amount wiU bubbles over it will not get on the bottom of depend on the air temperature, your oven. Bake at 400' for 10 minutes and altitude, amount of butter used, and the then lower the temperature to 350' and bake mood of the cook) until done (40 minutes for soft fruit, 1 hour for apple). Test by inserting a fork to test for Have everythtng cold when you begin, tenderness. If fruit is done before the crust is including the bowl, the utensils and all the browned, broil pie for 2 to 3 minutes until ingredients. Mix the flour and the salt in the brown. Watch very carefully as it will burn bowl. Make a hole in the center and add the easily. butter. Cut the butter into the flour with a pastry cutter, a fork, 2 knives or your hands Per slice: (working fast) until the mixture is in pieces Calories: 360.4 the size of peas. Add water 1 T at a time Fat (gm): 20.3 (you can make certain that it is cold by Protein (grn): 6.05 taking it tablespoonful by tablespoonful from Cholesterol (mg): 54.6 a bowl of water with ice floating in it)', Sodium (mg): 558.9 mixing very lightly with a fork. Refrigerate until chilled, but not completely cold. @ DESSERTS Basic Pie Filling Apple Pie Preparation time: 10-30 minutes Preparation time: 30 minutes (pie dough Cooking time: 50-60 minutes must be made ahead) Yields: 1 pie (6 servings) Baking time: 70 minutes Yields: 6 servings 4-6 C fruit, sliced (any fresh Fruit can be used in a pie; however, some fruits 2 crust PIE DOUGH (p. 195) such as strawberries are not as good 6 to 8 apples, preferably tart green cooked) apples 1V2 to 3 T arrowroot or 3 to 6 T whole 1/3 C date sugar (optional) wheat pastry flour (the juicier the fruit 1/2 C raisins (optional) the more thickener it will need) 2 to 3 T flour 1/2 to 3/4 C honey can be poured over 1 t cinnamon the fruit (date sugar can be substituted 1/4 C honey for part or all of this) 1 to 2 T lemon juice Peel and thinly slice the apples. To 2 crust PIE DOUGH (p.195) determine how many you need, fill an empty pie shell with them until they are heaped 1 Mix the above ingredients and fill pie shell. to 1V2 inches above the top of the pan. Place The fruit should be piled hlgh in the pie pan bottom pie dough in pan and trim edges. as it will shrink during cooking. Cover with Cover the bottom of the pie pan with the top pie shell and bake as directed under PIE date sugar. Mix the apples, raisins, flour, and DOUGH RECIPE (p.195). Pie should be the cinnamon and place in the pie pan. Pour cooked immediately so that the bottom honey over the apples. Top with the top doesn't get soggy. crust. Seal the edges with the tines of a fork or a pastry wheel. Trim edges. Make an A (for apple) or other design in the top so that the steam can escape while it is baking. Place pie pan on a cookie sheet. Bake for 10 minutes at 400° to brown the crust. Then lower temperature to 350" and bake for 1 hour until the apples are tender and the crust is golden brown. Calories: 502.9 Fat (gm): 20.6 Protein (gm): 23.3 Cholesterol (mg):54.6 Sodium (mg): 559.7 DESSERTS @ Apple Turnovers Banana Pies Preparation time: 35-45 minutes (pie Preparation time: 15-20 minutes (pie dough must be made ahead) dough must be made ahead) Baking time: 30 minutes Balung time: 15-20 minutes ' Yields: 8 turnovers Yields: 4 servings Turnovers are basically little pies that pack fiis is an excellent beginner cooking recipe much better in lunches and picnics. foryoung children. Also makes great snacks for all. 3 C apples, peeled and diced 1 T lemon juice 2 bananas 2 t arrowroot 1/3 C date sugar 2 T water 1 t cinnamon 3/4 C apple or pineapple juice 1 unbaked pie crust see PIE DOUGH 1/4 C honey (p.195) 1/2 t dried lemon rind 1/2 t cinnamon Peel bananas and cut in half crosswise. Roll 1 recipe of PIE DOUGH (p. 195) fam a them in date sugar and cinnamon. Wrap each double crusted pie in one quarter of the pie dough. Bake 15-20 minutes at 400". Delicious plain or with Prepare the apples and mix with lemon juice. lemon sauce. In a small bowl, mix the 2 T water and the arrowroot. In a heavy saucepan, corn bine Calories: 365.9 apples, juice, honey and spices. Cook over Fat (gm): 15.4 medium heat for 5 minutes until apples begin Protein (gm): 5.3 to turn transparent. Add arrowroot mixture Cholesterol (mg): 40.9 and cook 1 to 2 minutes until thick. Roll the Sodium (mg): 420.4 dough as for 2 pie crusts, cutting each round into four equal wedge shaped sections. Place filling on one half of triangle and fold over the other half, Seal edges as for pie. Place on a baking sheet and bake at 400" for 30 minutes or until golden brown. Calories: 340.2 Fat (gm): 15.3 Protein (gm): 14.6 Cholesterol (mg):40.9 Sodium kg): 420.5 VARIATIONS: Other fillings that can be used include the DRIED FRUIT FILLING (p. 2071, GREEN TOMATO MINCEMEAT (p. 231) or APRICOT FILLING (p. 207). Fillings can also be made as for a regular pie, remembering the turnovers should not be soggy so they can be eaten out of hand. @ DESSERTS Tiny Tarts Cholesterol (mg): 39.6 Sodium (mg): 211.2 Preparation time: 40 minutes (plus 45 minutes chilling) With PUMPKIN filling: Baking time: 15 minutes Calories: 81.2 Yields: 24 tarts Fat (gm): 1.23 Protein (gm): 1.9 These are fun forparties and chzldren really Cholesterol (mg): 3.8 have a good time making andj2ling them. Sodium (mg): 76.3 1 recipe PIE DOUGH for a double crust Pumpkin Puree (p.195) Filling (See below) Place your whole pumpkin on a cooking sheet. Pierce the skin with a sharp knife so Roll out pie dough and cut into pieces that it won't explode as it bakes. Bake at slightly larger than the tart or muffin pans 350" for an hour or untd tender. This is the being used. If you are using medium sized preferred method for cooking a pumpkin as muffin pans, this recipe will make 16 tarts. If the pumpkin doesn't dry out nor is more you are using tart pans or mini muffin pans, moisture added to the pumpkin. After this recipe will make 24 tarts. baking, cool the pumpkin until "touchable", peel, remove seeds and puree in a food For fresh fruit tarts, prick holes with the tines processor or food mill or mash with a potato of a fork in the bottom of each tart shell and masher. Freeze unused pumpkin for future bake the tart shells at 400" degrees for 15 pies. This is easiest if you freeze it in the minutes. amounts which you will need later for pies. The tart shells can then be filled with fresh If the pumpkin is too large to fit into your sliced strawberries or peaches topped with oven, cut it into sections with a very strong LEMON SAUCE (p. 205) or VANILLA sharp knife (be careful) and bake in a PUDDING (p. 195). Other fillings for cooked covered roasting pan or steam it. (Steaming shells include FRUIT JELLS (p. 47) and adds moisture which may make your pies CAROB PUDDING (p. 192) swirled together, take longer to bake.) Cover the pumpkin or FREEZER CHEESECAKE (p. 199) topped when baking it in pieces so that it does not with fresh fruit or PINEAPPLE BERRY SAUCE dry out. If you don't have a pumpkin, use (p. 207). Use your imagination and have fun. pureed cooked pumpkin-not pumpkin pie For fresh fruit, the smaller the tarts are the filling-both of which come in similar better, so that they don't become soggy and looking cans. collapse. For baked fillings, fill the unbaked tarts to the top and then bake at the temperature in the directions of the filling used. Adjust the cooking time according to the size of the tart. Suggestions for baked tart fillings include BAKED CHEESECAKE (p. 200), GREEN TOMATO MINCEMEAT (p. 231), or PUMPKIN PIE (p. 199). With CHEESECAKE filling: Calories: 181.3 Fat (gm): 13.6 Protein (gm): 3.35 DESSERTS @ Pumpkin Pie Graham Cracker Crust Preparation time: 20 minutes (pie dough Preparation time: 15-20 minutes must be made ahead) Yields: one 10 inch pie crust Baking time: 90 minutes Yields: 2 pies (12 servings) 2 C frnely crushed GRAHAM CRACKERS (p. 120) or dry cookies 4V2 C pumpkin, mashed or pureed 1/4 C butter, melted smooth (see below) 1 T honey 2V3 C thick milk or canned evaporated 1 T date sugar milk 1/2 t cinnamon 2/3 C arrowroot 1 C honey or 1/2 C honey and 11'2 C Graham crackers may be crushed in a food molasses processor or blender, or by placing in a 1 t cinnamon paper bag and rolling with a rolling pin. Mix 1 t ground dried lemon peel all ingredients together, adding a bit more 3/4 t mace or nutmeg honey if it won't hold together. Press into a 3/4 t allspice pie tin. 3/4 t ginger 1/2 t salt Per slice: 1 T vadla extract Calories: 253.5 2 unbaked pie crust shells(see PIE Fat (gm): 10.8 DOUGH, p. 195) Protein (gm): 2.7 Cholesterol (mg): 22.0 Combine all ingredients, beating until Sodium (mg): 322.4 smooth. Pour into 2 unbaked pie shells and bake 15 minutes at 425". Lower oven Freezer Cheesecake temperature to 300" and bake 1 to I V2hours. You can tell when it is done by the way the Preparation time: 20-25 minutes top will turn from shiny to dull all the way to Freezing time: 30-45 minutes the center. As it bakes, it will crack. When it Yields: 2 cheesecakes (8 servings each) is done, the cracks will circle to the center. As a final test, a clean, room temperature dull 2V2 C cream cheese, softened knife stuck into the center will come out lV4 C YOGURT (p.213) fairly clean but not perfectly clean. Do be 1/2 C honey patient; this pie is worth waiting for 1 T vanilla extract 2 &inch GRAHAM CRACKER CRUSTS Calories: 378.8 (See above.) Fat (gm): 11.3 Protein (gm): 7.8 Beat cream cheese and yogurt with an Cholesterol (mg): 31.9 electric mixer until light and airy. Add honey Sodium (mg): 438.5 and vanilla. Pour into graham cracker crust and freeze until fum. Remove from freezer 30 VARIATIONS: Substitute squash for pumpkin to 45 minutes before serving. May be topped or use 1 C cream cheese in place of 1 C milk with PINEAPPLE BERRY SAUCE (p. 207) or or use yogurt or sour cream in place of milk. fresh fruit. These last 2 variations will bake faster and need only about 1 hour at 300". Calories: 368.5 Fat (gm): 21.2 Protein (gm): 6.0 Cholesterol (mg): 60.3 Sodium (mg): 368.3 @ DESSERTS Baked Cheesecake Mix oil and honey until smooth. Add milk and mix. Add salt, spices, baking powder Preparation time: 25-30 minutes and flour. Stir only until moistened (mixture Baking time: 25-30 minutes (plu:j several should still be lumpy). Mix peaches and hours chilling) arrowroot and spread in the bottom of a Yie1ds:l cheesecake (8 servings) 9x12 inch pan or 8 individual 4 inch pie pans. Drop batter by spoonfuls on peaches. 2 C cream cheese, softened Bake at 350' for 45 minutes. (Individual pie 1/2 C honey pans take less time.) May be served with 1 T arrowroot mixed with 1/4 C water yogurt or ice cream. ltvanilla 1 t orange juice Calories: 398.8 1 t lemon juice Fat (gm): 11.5 1 T honey Protein (gm): 7.1 1 C sour cream or thick yogurt Cholesterol (mg): 1.8 1 GRAHAM CRACKER CRUST (p. 199) Sodium (mg): 182.9 Beat together the cream cheese and 1/2 C VARIATIONS: Use other fruit. A favorite of honey. Mix in the dissolved arrowroot and ours is blackberries. the flavorings. Pour into the pie crust and bake for 20 minutes at 350". Meanwhile, mix NOTE: If you want a smoother top, use the 1 T honey with the sour cream. Pour this 2V2 C flour instead of 3 C. If using canned over pie and bake an additional '5 to 7 fruit, drain first. minutes. Chill thoroughly, preferably overnight. May be topped with PLNEAPPLE Shortcut Cobbler BERRY SAUCE (p. 207) or fresh fruit. Preparation time: 15-20 minutes Calories: 528.7 Balung time: 3040 minutes Fat (gm): 33.6 Yields: 6 servings Protein (grn): 7.6 Cholesterol (mg): 94.5 1 quart fruit, drained Sodium (mg): 457.2 2 C purchased whole wheat biscuit mix 1/2 t cinnamon Peach Cobbler 1/2 t nutmeg Preparation time: 30-40 minutes Spread fruit in the bottom of an 8x8 inch Baking time: 45 minutes pan. Add spices to biscuit mix and follow Yields: 8-12 servings instructions on mix for drop biscuits. Drop biscuits on fruit and bake at 350" for 30 to 40 This is a favorite in our family. minutes. 1/2 C oil With peaches: 3 C whole wheat pastry flour Calories: 324.7 1 C milk Fat (gm): 9.1 1/2 C honey Protein (gm): 5.4 1/2 t salt Cholesterol (mg): 4.3 1/2 t cinnamon Sodium (m@: 720.8 1/2 t nutmeg 2 t baking powder 8 C sliced peeled peaches 2 T arrowroot DESSERTS @ Strawberry Shortcake Apple Crisp Preparation time: 25-30 minutes Preparation time: 30-35 minutes Baking time: 12-15 minutes Baking time: 45 minutes Yields: 6 servings Yields: 12 servings Joy says, "We use fresh biscuitsfor our 6 medium apples, grated (about 6 C) strawberry shortcake. Some people pn fer a 1/4 C honey cake-me shortcake in which case yozt can 1/2 T cinnamon make large muflirts out of the HOhEI'SPZCE 1/4 C lemon juice (if apples are tart, CAKE @. 188) recipe. As a child, Z remember lemon juice may be omitted) that each summer, usually on an 1 C raisins exceptionally hot day, my mother wozdd serve 2V2 C oatmeal or granola only strawberry shortcake for dinner! She 1/2 C whole wheat pastry flour would make a huge double layer biscuit 1 C date sugar which filled an entire large cookie sheet and 11/, C chopped walnuts use boxes and boxes of berries. What tz treat! 1 t vanilla We don't have them for dinner, but ollr 1/3 C oil family likes strawberry shortcake for breakfast 1 t cinnamon during strawberry season." 1/4 t salt 1/4 C water 1 recipe BISCUITS (P.124) 2 baskets strawberries Mix grated apples, honey, 1/2 t cinnamon, 1/4 C honey lemon juice and raisins. Press into a 9x12 inch pan. Mix together the rest of the Make the biscuits, baking them 3 high with a ingredients except the water and spread over larger biscuit on the bottom, then a small the top of the apples. Sprinkle with water. biscuit, and a tiny one inch biscuit on top Bake at 375' for about 45 minutes until the (the inside of a doughnut cutter work:; well). apples are tender. Good plain or served with Bake at the recommended temperature. VANILLA ARROWROOT PUDDING (p. 192), Depending on how thin you roll them, they ice cream, or yogurt. may take a little longer to bake. Using heart, star or flower shaped cookie cutters makes Calories: 381.7 them festive. While the biscuits are baking, Fat (gm): 14.7 wash, stem and mash the berries, saving a Protein (gm): 7.2 few for garnishing. Mix well with the honey. Cholesterol (mg): 0 When biscuits are done, split them open and Sodium (mg): 49.5 spoon berries over the bottom 2 layers but not the top. Our favorite way is to hale these VARIATIONS: Use other fresh fruits or plain, but they are good with yogurt, drained canned fruits. The baking time may whipped cream or ice cream. vary. Calories: 224.2 Fat (gm): 1.5 Protein (gm): 6.8 Cholesterol (mg): 2.5 Sodium (mg): 352.3 @ DESSERTS Milk'n Honey Ice Cream CANDIES AND NUT SNACKS Preparation time: 45 minutes Ecstasy Nuts Yields: 8 servings Preparation time: 15 minutes 1 quart cream or whole milk Roasting time: 45 minutes 2/3 C honey, warmed to thin Yields: 4 C (16 servings) 1 T slippery elm powder 2 t vanilla 1 C whole almonds 1 C cashews, whole or large pieces Mix ingredients together thoroughly and 1 C walnut or pecan halves freeze in a half gallon capacity ice cream 1 C pumpkin or sunflower seeds freezer. 1 to 2 T soy sauce With whole milk: Roast nuts on an ungreased baking sheet in Calories: 164.1 an oven heated to 350". Begin with the Fat (gm): 3.8 almonds, roasting them for about 15 minutes: Protein (gm): 4.25 Next add the cashews and roast another 10 Cholesterol (mg): 16.5 minutes. Then add walnuts and roast 10 Sodium (mg): 61.3 more minutes. Finally, add the seeds, roasting an additional 10 minutes. Remove VARIATION: Nonfat milk or low fat milk can nuts from oven and test. Cashews should be substituted for the cream for a much more have a brown tinge around the edges. healthy treat. The texture is not as creamy, Almonds should have a touch of brown at but still good. the very center (they roast from the inside out). The walnuts and seeds should be crisp. Maple Moksha If nuts are not done, return to the oven for a few more minutes. Watch carefully as they Preparation time: 5-10 minutes will bum very quickly after becoming Yields: 2 servings roasted. Remove from oven and add the soy sauce. Stir into the nuts and return to the 1 C vanilla ice cream or yogurt oven for 5 more minutes. Remove, stir well, 2 T pure maple syrup allow to cool and store in an airtight jar. 2 T slivered almonds or chopped walnuts or pecans Calories: 207.5 Fat (gm):23.0 Serve the ice cream or yogurt in bowls. Top Protein Cgm): 5.8 with syrup and then nuts. Enjoy. Cholesterol (mg): 0 Sodium (mg): 42.2 .: Calories: 412.7 Fat (gm): 10.4 VARIATION: Any nut or seed combination Protein (gm): 9.5 wdl work. After being roasted and cooled, Cholesterol (mg): 33.0 the nuts can be mixed with dried fruit or Sodium (mg): 125.3 carob chips. The fruit and nut combinations do not last as well and must be eaten within a few days or the nuts will become soft. DESSERTS @ Gooey Crispy Chewy Baas Carob Candy Preparation time: 25-30 minutes (includes Preparation time: 25-30 minutes (includes cooking) cooking) Yields: 16 bars Yields: 32 squares Remember Rice Krispies@ Bars? Here's a lV3C honey version that doesn't use marshmallows. I have 2/3 C peanut butter or other nut butter included them in the candy sectio?~because 2 C carob powder, sifted if lumpy they are very sweet and rich. 1 C shredded coconut 1 C mixed nuts (such as almonds, 1 C Fruitsource@(this is made from cashews, walnuts, etc.) grape juice and rice syrup and is 1 C seeds (such as sunflower, pumpkin available in most natural food stores) and sesame) 1 C honey 1 t vanilla Heat honey and peanut butter in a heavy 8 C Brown Rice Crisps@ sauce pan or double boiler until liquid. Watch this carefully as it bums easily. Add Mix all ingredients except cereal in a large carob and mix well. Stir often to avoid heavy saucepan (mixture will foam). Cook, sticking or burning. This will be difficult to stirring constantly until it reaches tl~efirm stir. Add nuts and again mix well. Pat into a ball stage (forms a firm ball when dropped 9 inch square pan. asis incredibly good into water). Quickly pour over cereal, mix in and habit forming. and pack down into an oiled 8x8 inch pan. You can pack it most efficiently if you butter With almonds and sunseeds: your hands. The butter keeps the nlixture Calories: 203.8 from sticking. Be careful, it is very hot and Fat (gm): 11.0 will easily burn you if it sticks. If you want to Protein (gm): 3.6 make more than this, make the recipe twice. Cholesterol (mg): 0 Do not double. Sodium (mg): 5.7 Calories: 76.5 Fat (gm): .5 Protein (grn): 1.0 Cholesterol (mg): 0 Sodium (mg): 52.5 VARIATIONS: Substitute 2 C chopped nuts for 2 C of the cereal or make POPCORN BALLS by substituting popcorn for the cereal. Form into 4 to 6 popcorn balls. These can be wrapped in cellophane for parties. NOTE: 1 C molasses can be substituted for Fruitsource@,resulting in a softer bar. @ DESSERTS Honey Spice Nuts FROSTINGS, FILLINGS, AND DESSERT SAUCES Preparation time: 35-40 minutes (includes cooking) Cream Cheese Frosting Yields: about 1V4 pounds (32 pieces) Preparation time: 10-15 minutes 1V2 C honey Yields: enough for one 2 layer cake or one 3 T water 9x12 inch loaf cake 1 T cinnamon 1/2 t salt 1/2 pound cream cheese, softened to 1/2 t nutmeg room temperature 1/2 t vanilla 1/4 C butter, softened 3 to 41/, C nuts (whole or 3/S C honey pieces)-walnuts, almonds, pecans, 1V2 t vanilla extract cashews Cream together the cream cheese and butter, Combine all ingredients except vanilla and then add the honey and vanilla. (Ths is nuts. Cook over medium heat, stirring easiest to make with an electric beater.) Mix occasionally until it reaches the firm ball well. stage, about 245". (If you don't have a thermometer, to test for firm ball >tage,drop 12 servings: a few drops from a spoon into cold water. If Calories: 136.3 it forms into a firm ball which holds its Fat (gm): 10.3 shape, it is done.) Do not overcook. Remove Protein (gm): 1.6 from heat, add vanilla and nuts. (The amount Cholesterol (mg): 32.4 of nuts depends upon how nutty you want Sodium (mg): 98.2 the finished candy.) Stir until mixture gets creamy. Turn out on a greased glass or Broiled Topping ceramic plate or pan. Let cool and cut into (For Cakes) squares. Preparation time: 10 minutes 32 pieces: Yields: about 1 C Calories: 134.9 Fat (gm): 7.3 3 T butter, melted Protein (gm): 1.7 2 T milk Cholesterol (mg): 0 1/2 C shredded coconut Sodium (mg): 35.6 1/3 C honey 1/4 C chopped nuts NOTE: For a firmer candy, cook until it reaches the hard ball stage, about 250". Mix ingredients and spread over the top of a warm cake. Make slashes in the top of the cake for the mixture to seep into the cake. Broil until it bubbles, about 3 minutes. Watch carefully so that it doesn't burn. 1/9 recipe: Calories: 180.0 Fat (gm): 13.2 Protein (gm): 1.7 Cholesterol (mg): 11.2 Sodium (mg): 48.2 DESSERTS @ Nona's Tangy Tastebud Honey Butter Sauce Tantalizing Carob Frosting Preparation time: 10 minutes Preparation time: 10-15 minutes Yields: about 1 C Yields: enough for an 8 inch square cake 1/3 C butter 8 ounces cream cheese, softened 3/4 C honey 1/3 C honey 1 t lemon juice 1/4 C carob powder, sifted Cream the butter and gradually beat in the Blend cream cheese and honey together until honey. Add the lemon juice and chill. Serve creamed and smooth. Sift the carob (It is on CAROB HONEY CAKE (p. 189), CRAN- very important to sift the carob or else the BERRY PUDDING (p. 1941, WAFFLES frosting will be lumpy.) Stir the carob into (p. 1401, FRENCH TOAST (p. 140), or the cream cheese and honey mixture until pancakes. fully mixed. 1 Tablespoon: 1/9 recipe: Calories: 96.5 Calories: 140.6 Fat (gm): 4.4 Fat (gm): .8 Protein (gm): trace Protein (gm): 2.2 Cholesterol (mg): 4.1 Cholesterol (mg): 28.6 Sodium (mg): 17.3 Sodium (mg): 76.5 Lemon Sauce Carob Syrup Preparation time: 15 minutes Preparation time: 10 minutes Cooking time: 5 minutes Coohng time: 5-15 minutes Yields: about 1 C Yields: 3/4 C i%is sauce will bring a dry cake back to l$e 1/3 C honey and is also good on pie. 3/4 C milk 3/4 C roasted carob powder, sifted 1/2 C honey 1 t vanilla or 1/2 t mint extract 1 T arrowroot 3/4 C water Mix honey and milk in a heavy saucepan or 1 T butter double boiler. Add carob powder. Cook 1/4 t grated lemon rind slowly until close to the desired thickness, 2 t lemon juice stirring frequently (it will thicken mare as it cools). For a syrup to flavor milk, cook about Combine honey, arrowroot and water in a 5 minutes (use 3 to 4 t for a glass of milk). heavy saucepan. Heat on low, stirring For a topping for ice cream, etc., cook about constantly. When sauce is thlck (approx- 15 minutes. Remove from heat and stir in the imately 5 minutes), remove from heat and vanilla or mint. Store in a covered jar in the add all other ingredients. Stir well. Serve on refrigerator. APPLE PIE (p. 196) or TURNOVERS (p. 197), GINGERBREAD (p. 191) or cake. 1 Tablespoon: Calories: 64.3 2 Tablespoons: Fat (gm): .3 Calories: 82.4 Protein (gm): .8 Fat (gm): 1.5 Cholesterol (mg): 1.1 Protein (gm): trace Sodium (mg): 8.8 Cholesterol (mg):4.1 Sodium (mg): 17.3 % @ DESSERTS Spiced Cream And Honey Sauce Steamed Pudding Sauce Preparation time: 15-20 minutes (includes Preparation time: 15-20 minutes (includes cooking) coohg) Yields: 1V3 C Yields: 1 C 2/3 C honey 1 C honey 2/3 C heavy cream 1/2 C butter 1/4 t cinnamon 1/2 C cream 1/8 t cloves 1 t vanilla 1/8 t allspice 1/8 t nutmeg Heat all ingredients except vanilla in a double boiler until very hot, stirring Heat honey in a deep saucepan (it will foam) frequently. Remove from heat and stir in and bring to a hard boil. Remove from the vanilla. heat and stir in the cream and spices. Return to heat, stirring until the sauce just barely 2 Tablespoons: reaches the boiling point. Remove from heat Calories: 145.5 immediately. Overcooking will cause the Fat (gm): 8.4 cream to curdle! (It tastes good anyway, but Protein (gm): .1 doesn't look as appetizing.) Serve on Cholesterol (mg):27.0 PANCAKES (p. 1381, WAFFLES (p. 140), Sodium (mg): 65.5 APPLE PIE (p. 1961, or FRIITERS (p. 126). 2 Tablespoons: Calories: 114.4 Fat (gm): 5.1 Protein (grn): .3 Cholesterol (mg): 20.5 Sodium (mg): 6.9 DESSERTS @ Pineapple Berry Sauce Apricot Filling Preparation time: 20-25 minutes (includes Preparation time: 15 minutes cooking) Cooking time: 30 minutes Yields: 3 C Yields: about 2 C 1 C unsweetened pineapple juice 1 C dried apricots, minced 1/4 C honey 1/2 C honey 1 T atrowroot 2/3 C water 2 to 3 C blackberries Mix ingredients and cook on low for 30 Combine juice, honey, and arrowroot in a minutes until thlck. Cool and blend until double boiler and cook, stirring frequently smooth. Use for fding in FILLED COOKIES until sauce is thick. Remove from heat and (p. 184) or on CHEESECAKE (p. 200) or as a add fruit. Use on HONEY CAKE (p. 1881, filling in muffins, cupcakes, or SWEET BO-PE CHEESECAKE (p. 200), yogurt, ice cream or (p.192). pancakes. 1 Tablespoon: 1/4 C: Calories: 25.9 Calories: 50.3 Fat (gm): 0 Fat (gm): .1 Protein (gm): .1 Protein (gm): .3 Choiesterol (mg): 0 Cholesterol (mg): 0 Sodium (mg):.7 Sodium (mg): .6 Dried Fruit Filling VARIATION: Any unsweetened juice can be substituted for the pineapple juice (except Preparation time: 15 minutes (includes straight lemon juice). Any berries, cherries, cooking) nectarines, plums, pineapples or peaches can Yields: 23/4 C be substituted for the blackberries. Fruit can be raw or cooked in the sauce. 2 C ground or minced mixed dried fruit 1/2 C honey 2 T lemon juice 1/4 C water Mix all ingredients and cook over low heat, stirring constantly until thick-about 15 minutes. Use for filling in FILLED COOKIES (p. 184) or on CHEESECAKE (6.200) or as a filling in muffins, cupcakes, or SWEET BO-PE (p. 192). 1 Tablespoon: Calories: 35.4 Fat (gm): mce Protein (gm): .2 Cholesterol (mg): 0 Sodium (rng): 2.0 NOTES ON DESSERTS MILK PRODUCTS ABOUT MILK PRODUCTS 211 Nutritional Comparison Between Cow and Goat Milk 211 RECIPES 212 Sour Milk 212 Sweetened Condensed Milk Substitute 212 Ghee 213 Yogurt 213 TIPS ON COOKING WITH YOGURT 214 Yogurt Cheese 214 Farmers (Cottage) Cheese 214 MILK PRODUCTS 6 ABOUT MILK PRODUCTS mechanical homogenization is not necessary. Some goat's milk is quite mild in flavor and LIQUID MILK is available in many different some quite strong. The flavor seems to forms. This section will mention the kinds depend on the breed of the goat, what they most frequently found in the United States are fed, and whether the buck is near. The and those called for in the recipes in this following is a comparison of the nutritional cookbook. value of cow and goat milk. CERTIFIED RAW MILK is milk that is Nutritional Comparison guaranteed to have been produced and Between Cow and Goat Milk: distributed under conditions which conform to high standards. Raw milk can also be 1 cup serving: Cow Goat purchased directly from farmers. Although this is often the least expensive and best Calories 160.0 165.0 flavored milk, it may not be safe for human Fat (gm) 9.0 10.0 consumption due to bacterial contamination. Protein (gm) 9.0 10.0 Raw milks must be scalded before making Calcium(mg) 288.0 315.0 yeast breads, yogurt or cheese. Iron (mg) 0.1 0.2 Vit. A (units) 350.0 390.0 PASTEURIZED MILK has been heated Vit. C (mg) 2.0 2.0 under controlled conditions to kill any bacteria which may be present in the milk. EVAPORATED MILK has had slightly more There are vitamin and enzyme losses when than half the water removed. It is sold in the milk is so heated. cans and requires no refrigeration until opened. HOMOGENIZED MILK is the most common form of milk sold in grocery stores. SWEETENED CONDENSED MILK has had Through homogenization, the milk is water removed and sugar added. To make a mechanically treated to break up the fat into natural substitute for this, refer to the recipes smaller globules which are permanently in this section. dispersed in a fine emulsion throughout the milk. After being so treated, the cream no All of the above milks except sweetened longer separates from the mdk. condensed milk can be used with success in the recipes in this cookbook. If a specific Milks are FORTIFIED by adding nutrients not type of milk is needed, the recipe will normally found in them. The most common indicate which type to use. nutrient added to milk is Vitamin D. Milk can also be found that is fo ed with an additive DRIED MILK comes in two forms: instant that makes the milk digestible for those and non-instant. Although most dried milk is people who are lactose intolerant. nonfat, some stores carry a dried whole milk which can be reconstituted into a full fat Milks are also found with varying amounts of milk. The recipes in this cookbook call for FAT: whole milk (which has no fat removed); nonfat dried milk. Non-instant dried milk can low fat (which has 2 % fat rernaining);l% be purchased from natural and health food (with 1% of the fat still in the milk) and stores. It is dried at a lower heat without as nonfat (with all the fat removed). much additional processing as instant dried milk. Besides the nutritional benefits from GOAT'S MILK is said to be more easily less heat and less processing, the milk has a digestible than cow's milk, and doesn't better flavor. It is harder to reconstitute, usually cause the allergic reactions in young which is why the special treatments to make children so frequently encountered with instant milk were developed. When dried cow's milk. The cream doesn't separate so milk is purchased in a grocery store it will rtifi most likely be the instant type. Unless a Cheeses should be refrigerated in airtight recipe specifies, the two types of dried milk containers. If your cheese molds, in most are interchangeable in these recipes, but cases the mold can be cut off and the non-instant is preferable. Reconstituted dried remainder of the cheese will still be edible. milk can be used in any of the recipes in After removing the mold, place the cheese in place of fresh milk, although there may be a a clean plastic bag or container. loss of flavor in some recipes. RECIPES CULTURED MILK PRODUCTS such as buttermilk, yogurt, sour cream and kefir are Sour Milk made by adding a culture of healthful bacteria to milk and creating the right Preparation time: 5 minutes environment for the bacteria to grow. Yields: 1 C Included are recipes for some more frequently used cultured milk products. The lCmilk term buttermilk also refers to what is left 1 to 2 t lemon juice or vinegar after butter is made from cream. Recipes calling for buttermilk in this cookbook need Stir lemon juice into the milk. Wait for a few the cultured type. minutes and use in recipes calling for sour milk. BU'ITER is available sweet (or unsalted) and salted. Sweet butter doesn't keep as well and Calories: 122.5 should be frozen if not used immediately. Fat (gm): 4.4 Although butter has a taste that most people Protein (gm): 8.8 prefer over oil, butter is not nearly as Cholesterol (mg): 18.0 healthful. For a spread that combines oil and Sodium (mg): 123.5 butter, refer to BU'ITER-OIL SPREAD (p.153). Ghee is a clarrfied butter which is used in Sweetened Condensed Milk East Indian cooking. Substitute CHEESE is a coagulated milk product that Preparation time: 10-15 minutes may or may not be aged. Rennet is an extract Yields: lV3 C from the stomach lining of calves used to coagulate milk into cheese or thicken milk 1V2 C non-instant dry milk or into pudding. More and more cheeses are 1V3C instant powdered milk ' available without rennet, not so much as a 2/3 C fresh milk service to vegetarians but because the 1/3 C honey vegetable coagulants are cheaper than rennet. Imported cheeses still usually contain Mix the above ingr&dientsuntil smooth. Use rennet. Recipes for simple types of fresh (not this in the same amounts as called for in the aged) cheese are included in this book. In recipes you are adapting to natural foods general, stay away from processed cheeses; cookery. for example, American process cheese contains many chemicals and not much real Calories: 837.4 cheese. Fat (gm): 2.8 Protein (gm): 57.6 Cholesterol (mg): 37.0 Sodium (mg): 810.1 MILK PRODUCTS 6 Ghee Blend the mdks until smooth. Heat slowly, stirring frequently untll the milk scalds (tiny Preparation time: 20-30 minutes bubbles begin to rise to the surface around the edge of the pan). Remove from heat and Ghee is a clanj?ed butter which is used in allow to cool until you can hold your finger East Indian cooking. in it for a slow count to 10. (Cooler milk makes sweeter yogurt; hotter milk makes it 2 pounds sweet butter more sour.) When the milk is lukewarm, add a little of it to the starter. Stir until smooth To prepare, bring butter to a boil over and then add back to the pot of milk. Stir it medium heat. Remove from heat and let sit in thoroughly, stirring only in one direction. for one to two minutes. Skim off the solids (Stirring in only one direction may be only on the top. Bring to a boil again and repeat superstition but supposedly has an effect on the process two more times. Finally, let the the structure of the yogurt.) Place a clean ghee sit for 10 minutes and then pour slowly absorbent towel over the top of the pan (or through cheesecloth, letting the sediment in several layers of paper towels), being careful the bottom remain in the pan. Ghee does not to not touch the yogurt. Wrap the pan up in need to be refrigerated. a heavy blanket and set it in a warm place in your kitchen. If you do not have a warm NOTE: Because of what is lost in spot, use a cooler which insulates to warm as sedimenting and skimming, nutritional well as cold, or the milk yogurt mixture can analysis is not possible. be poured into clean mason jars and kept in a warm water bath. DO NOT DISTURB OR NOTE: Salted butter can be used but will MOVE it for 6 to 8 hours. Remove wrapping have more sediment as the salt is also and refrigerate. removed in the process. Calories: 134.5 Yogurt Fat (gm): 3.9 Protein (gm): 10.6 Preparation time: 20-30 minutes Cholesterol (mg): 18.4 Cooking time: 6-8 hours (incubation) Sodium (mg): 156.4 Yields: about 2 quarts NOTE: 2 quarts milk If the yogurt has separated, it has over lVz C powdered milk "cooked." Add less starter or incubate for a 2 T yogurt shorter period of time. 1 16 ounce can evaporated milk If the yogurt doesn't "set up" it may be that (optional) the milk was too cold or too hot when culture was added, or it,wasn't kept warm The yogurt in the above recipe is a "starter". enough, or the culture was not good. The culture will grow and turn your milk into Sometimes a yogurt culture will go bad by yogurt. Use an unprocessed plain yogurt with picking up a yeast or bacteria from the air. no additives for your starter. It is not If this happens, begin with a new culture. necessary to buy a special culture; any fresh Don't make bread on the same day or even active unpasteurized yogurt will work. The the day before as the yogurt will pick up yogurt you make can be used as the culture the yeast from the air and smell and taste for your next batch as long as it doesn't smell like yeast. yeasty or moldy and is used within 5 to 7 days. @ MILK PRODUCTS TIPS ON COOKING WITH Farmer's (Cottage) Cheese YOGURT Preparation time: 20-25 minutes Fold it into other foods, do not beat it or it Draining time: 60 minutes may separate. Yields: about 3/4 C . Cook yogurt at low temperatures so that it doesn't separate. There are as many recipes for farmer's cheese Beating in a little flour will help it smooth as there are farmers. This one work out before adding it to a recipe. reasonably consbtently. Yogurt can be substituted for sour cream in most recipes. lquartmillr Always use a clean spoon when removing 3 T lemon juice yogurt from a container and level out the salt to taste (optional) yogurt remaining in the container. This keeps the yogurt from seeping. Heat the milk and add lemon juice. Stir well. Tum off heat and let milk sit a few minutes Yogurt Cheese while it curdles. Heat slowly again to separate the curds and the whey. When Preparation time: 15 minutes lukewarm, put it in a muslin bag or several Draining time: 1-2 hours layers of cheesecloth. Hang the bag up and Yields: varies let it drip. Squeeze for a dry cheese. This cheese is very perishable and should be This is similar to cream cheese and can be eaten within 2 to 3 days. substituted for cream cheese in the recipes in this cookbook. NOTE: nutritional analysis not possible due to whey nutrient loss. 1/2 batch of YOGURT cheesecloth NOTE: This cheese can be used in any recipe in this cookbook calling for cottage or ricotta Make a square of cheesecloth that is about 3 cheese or it can be eaten as is. The texture of layers thick. Place the yogurt on the cheese this cheese will vary depending on how hot cloth and pull up the comers. Tie securely the milk was heated. If raw, unprocessed and let drain into a bowl or the sink. If the milk is used (instead of pasteurized), it can whey that drains at first is thick, it may be be left at room temperature in an open bowl used instead of buttermilk or sour milk for (covered with a clean cloth). The milk will baking. clabber (turn solid) in 24 to 48 hours; then it can be gently heated as above. You will not NOTE: Yield varies, making nutritional need to add the lemon juice because the analysis not possible. milk has already cqagulated. Do not try this method with pasteurized or homogenized milk because toxic bacteria will develop. NUTS & SEEDS NUTS & SEEDS This section does not contain recipes, but does contain nutritional information on nuts and seeds and also ways of processing ~uts to obtain the form called for in the recipes in this book (for example, blanching almonds). COMPARISON OF PROTEIN VALUES Source Grams of Protein Approximate Grams of complete of Protein per 100 grams percent of protein per 100 edible portion protein which gram portion (% protein) is completely (% protein x NPU) utilizable (NPU) 1 Black Walnuts 20.5 50% 10.3 I 1 Peanuts 26 36% 8.4 I Tofu (soybean curd) 8 60% 4.8 I I NUTS 8r SEEDS Nuts become rancid very easily and must be water chestnuts. Chestnuts are perishable at stored carefully. Storing them in their shells is room temperature but will keep several preferable, as the shell protects them from months in the refrigerator in ventilated plastic light and exposure to air. However, this takes bags. Shelled, blanched chestnuts can be much more room and time as the nuts need frozen for longer storage. Chestnuts can be to be shelled before use. We keep our nuts blanched by first removing the shell and then under refrigeration, and in the freezer for following the directions for blanching long-term storage. After defrosting, do not almonds. refreeze as the flavor will suffer. Freezing not only prolongs the nutritional life of the nuts Roasting chestnuts: but it prevents any insect development. With a sharp knife on a cutting board, slash the shells on the flat side. Then place the When sorting nuts, discard any that are nuts, cut sides up, on a baking sheet. Roast moldy or shriveled as the taste and nutri- at 400" until tender (about 20 minutes). Insert tional content may be adversely affected. a fork through the cut to test for tenderness. When tender, remove both the outer shell ALMONDS are nutritionally some of the best and the inner skin, whtch is bitter. nuts. They are a good source of thiamin (Bl), niacin, iron, phosphorus, potassium and COCONUTS are lower in protein than other protein. They have more riboflavin and nuts. They are hlgher in calories and satu- calcium than other nuts. rated fats. When picking out a coconut, choose one that has no cracks and when Blanching almonds: shaken, the milk sloshes around inside. Pour boiling water over shelled almonds and Coconuts with cracks or no milk are apt to let them sit for no more than a minute. You be dry, moldy, or rancid. do not want to cook them. Drain the nuts. Rinse in cold water and rub off the skins. To shell a ripe coconut, puncture the depres- The result will be a white skinned almond sions in the end (there will be 3 of them) which has a better taste and consistency for with a large nail and a hammer. Drain off the some recipes such as SPICED HOT MILK liquid through the holes and drink it or use it (p. 33) or NUTMILK (p. 30). in cooking. The nut can either be cracked open with a hammer and the inside pried BRAZIL NUTS are well supplied with unsat- out, or the nut can be placed in a pan and urated fatty acids but low in carbohydrates. baked at 350" for 12 to 15 minutes to loosen They contain enough extra tsyptophan and the nutmeat from the sides. Scoop out the methionine (essential amino acids) to make nutmeat and if desired, peel off the outer them a valuable complement for bean skin with a vegetable peeler. Grate the protein. Brazil nuts can be more easily coconut or process in a food processor. shelled by pouring boiling water over the nuts and letting them steep in it for 15 to 20 Fresh coconuts in the shell retain a good minutes. quality up to a month in the refrigerator. Fresh coconut meat and coconut milk can be CASHEWS are only sold in their shelled state kept up to a week in airtight containers in because the shell is poisonous. They are the refrigerator. higher in carbohydrates and lower in fats than other nuts. Cashews are more easily Toasting coconut: digestible than many other nuts. Spread grated coconut on a baking sheet and place in a 350' oven for about 10 minutes. CHESTNUTS are starchy rather than oily and Stir frequently. lower in protein, fat and calories than other Reconstituting dried coconut: nuts. They are usually available only in the Cover dried coconut with milk and refrig- winter and should not be confused with erate for 6 to 8 hours. Drain before using. NUTS & SEEDS Coconut milk: lanterns"). Remove the membranes and wash Combine the grated meat of a coconut with seeds. Seeds can then be dried (thoroughly its natural milk. Place in a 325' oven and let to prevent mold) or roasted. To roast, spread it heat thoroughly. Remove and cool, strain in a single layer on a cookie sheet and roast, and put solids in cheese cloth to squeeze out stirring frequently, at 300' for 15 to 20 all the remaining liquid. Refrigerate the minutes. Watch carefully so that they do not coconut milk as soon as it is made, as it scorch as they wili continue to cook after spoils easily. The coconut cream will rise to they are out of the oven. After cooling, the the top and form a hard cake within 24 hours seeds can be shelled. (be sure to refrigerate). SESAME SEEDS have a high oil content (45 FILBERTS OR HAZELNUTS are a good to 63%) and are 16 to 32% protein. Sesame source of minerals. The skin of the filbert can seeds are available in two forms, hulled and be removed by roasting for 10 to 15 minutes unhulled. Although we are not proponents of at 300°, stirring occasionally. Cool slightly hulled foods, sesame seeds are more easily and slip skins off. digestible and easier to use in the hulled form. MACADAMIA NUTS are usually sold shelled in the continental United States. They contain SUNFLOWER SEEDS are probably the most a high percentage of fat but are a good nutritious nuts, containing more protein, source of calcium, phosphorus and iron. phosphorus, iron, sodium, potassium, thiamin and riboflavin than most nuts or PEANUTS are considered nuts but are actu- seeds. ally members of the legume family (same family as beans and peas). Peanuts are lower WALNUTS (Black) are not usually available in iron than other nuts and seeds. They can commercially. If harvested from trees, be blanched as in BLANCHING ALMONDS remove the hulls immediately and dry well. (p. 217) or roasted. The shells are hard to crack, but the taste of the nuts is worth the effort. Soaking in hot Roasting peanuts (and other nuts): water (see BRAZIL NUTS) may help in the Spread in a single layer on a cookie sheet. cracking. Black walnuts can be substituted Roast at 350' for 15 to 20 minutes, stirring for walnuts in any of the recipes in the cook- occasionally. book. They do have a stronger taste, so you may want to reduce the amount used. PECANS are high in unsaturated fats and therefore calories. WALNUTS (English) contain about 35% protein and 16% carbohydrate. They have a PINE NUTS (PIG&oLIAS OR ON NUB) milder flavor than black walnuts and are are small, rich-tasting nuts which are excel- easier to shell. They should also be removed lent additions to many dishes including RICE from the hull right afterharvesting and dried. PILAF (p. Ill), YOGI RICE (p. Ill), SPICED The hulls contain a dye so your hands may HOT MILK (p. 331, CURRIED VEGETABLES turn brown if the nuts are fresh. (p. 951, and CHINCH BHAT (p. 112). Toasting walnuts: PISTACHIOS are members of the cashew Drop the nutmeats into rapidly boiling water family. They are higher in potassium and iron and boil for 3 minutes. Drain well. (This than most nuts and contain high amounts of removes an acid which some people find protein. objectionable). Spread nuts evenly in a shallow pan and bake at 350' for 12-15 PUMPKIN SEEDS or SQUASH SEEDS can minutes until golden brown. be processed from the squash or pumpkins which you use for other dishes (or "jack 'o '& HERBS & SPICES HERBS & SPJCES Equivalents 221 Releasing Flavors 221 Storage 221 Drying 221 Buying Herbs And Spices 221 HERB AND SPICE BLENDS 221 Italian Seasoning 221 Simple Salad Herbs 222 Salad Herbs 222 Vegetable Herbs 222 Soup Herbs 222 Garam Masala (Used in East Indian Cooking) 222 Curry Powder 223 Gomasio 223 Dried Grated Orange or Lemon Peel 223 Vegie Herb Bouillon 223 Herbs and spices are the seeds, roots, leaves, Drying flowers, and barks of plants that are used for flavorings, teas, beverages and herbal Herbs can be dried by tying them in bunches curatives. Natural flavorings (such as vanilla and hanging them upside down or spreading extract) are derivatives of herbs or of other them on screens. To retain the oils and plants and fruits. flavors, dry them inside in a room that is dry and dark. Equivalents Buying Herbs And Spices 1/4 t dry herbs = 1 t fresh herbs The least expensive way to buy herbs and Releasing Flavors spices is in bulk from a natural food store or herb store. (Bulk does not mean "lots", it Herbs usually need to be heated (especially means without the jars and other packaging.) dry ones) before they will release much of If possible, don't buy more than you can use their flavor into the food. Be careful that you in a month or two and buy them from a store do not add too much, because the heat that has a good turnover so the herbs and brings out the flavor of the herbs in the dish spices you purchase are fresh. Whole seeds you are seasoning. If a dish containing herbs and spices last much longer than ground is going to be cooked more than an hour, ones, and therefore can be purchased in add the herbs for only the last 30 to 45 larger containers. minutes, as the flavors will be lost somewhat with more cooking. Freshly ground spices In this section we have included some are more potent than those which have been favorite herb and spice blends which are sitting around for a while. called for in the recipes in this cookbook. Most of the flavors in herbs and spices come If you are unsure what herb to use in a from their oils. Rubbing a leaf herb between particular dish you are cooking, rub a li-ttle of your fingers before adding it to a dish or the herb between your fingers and smell it. grinding whole herbs in a mortar will help The smell will help you decide if the flavors release the flavors. Certain kinds of dishes will blend. (such as curries) will direct you to put the seeds and whole spices in hot oil for a few HERB AND SPICE BLENDS minutes to release the flavor. This is a good technique for any recipe that is stir-fried, Italian Seasoning sauteed or braised. 1/3 t thyme Storage 1/3 t basil 1/2 t oregano ., Spices and herbs deteriorate when exposed pinch tarragon to light, air and heat, so they need to be pinch cumin (optional) stored in airtight containers and be kept in a dark, cool place such as a closed cupboard. Mix thoroughly and use as directed in Spice racks near the stove may be pretty and recipes. Store what you don't use in a tightly convenient, but herbs and spices quickly covered jar in a dark, cool place. deteriorate near the heat. &j HERBS & SPICES Simple Salad Herbs Vegetable Herbs Equal parts of: 1 part each.- oregano marjoram basil basil thyme chervil Optional : Add 1/4 to 1/2 part pmley ground cumin mch of: savory -0ry dill weed thyme parsley Mix thoroughly and use as directed in Mix thoroughly and use in salad dressings or recipes. Store what you don't use in a tightly sprinkle on green salads. Store what you covered jar in a dark, cool place. don't use in a tightly covered jar in a dark, cool place. Soup Herbs Salad Herbs 2 parts each: pmley 1 part each: chervil lemon thyme (or regular thyme) basil summer savory marjoram 4 parts each: dried celery tops marjoram lparteack. basil thyme tafiagon suI11I11er savory parsley sage dried celery tops rosemary chervil dried lemon peel 1 part each: oregano Mix thoroughly and use in steamed thyme vegetables or rice, or as directed in the optional- 114 to 1/2 part recipes. Store what you don't use in a tightly ground cumin covered jar in a dark, cool place. diJl weed Garam Masala Mix thoroughly and use in salad dressings or [Used in East Indian Cooking) sprinkle on green salads. Store what you don't use in a tightly covered jar in a dark, seeds of 2 cardamom pods cool place. 1/2 t whole peppercorns 1 two inch piece of cinnamon stick 1 t whole cloves 2 t whole cumin seed Grind as finely as possible with mortar and pestle, blender or spice grinder. Use as directed in recipes. Store what you don't use in a tightly covered jar in a dark, cool place. HERl3S & SPICES % Curry Powder Grind the seeds and salt until about 80% of the seeds have been reduced to a fine 5 clove5 powder. Store in a tightly covered jar, 6 cardamom seeds refrigerated. Use as salt. 1 one inch piece of cinnamon stick 1/2 t black mustard seed Dried Grated Orange or Lemon 1/2 t cumin seed Peel 1 t turmeric 1 t ground coriander Keep the unblemished parts of the peels of 1 T finely minced fresh ginger or 1/2 t organically grown lemons or oranges. Cut the ground ginger rinds into long strips and dry in a warm dry spot. These can be dried in a food Grind as finely as possible with mortar and dehydrator, but it is not necessary. When the pestle, blender or spice grinder. Use 1 to peels are dry enough that they snap when lVz t to one quart vegetables or fruit or as bent, grind them into a powder in a spice directed in recipes. Store what you don't use grinder or blender. Use as dried lemon or in a tightly covered jar in a dark, cool place. orange peel. The blend made with fresh ginger will not keep unless refrigerated, and then only for a Vegie Herb Bouillon week or so. This is a very concentrated browned soup Gomasio stock which can be used to flavor soups and casseroles. It can be used in any recipe This is a tasty seasoned salt which will help calling for bouillon cubes. cut down the saltyou use tojlauoryour meal and which will add calcium and other 1 C grated carrots nutrients to your meal. 1V2 C grated sweet potatoes 1 C grated parsnips 5 parts sesame seeds 1 C finely minced bell pepper 1 part sea salt 3 T honey water Wash seeds to remove any dirt. Do this by 114 t ea& placing seeds in a bowl and pouring cold basil water over the seeds. Agitate and pour into a thyme strainer. Repeat several times. On the last oregano washing, pour the water and seeds out 3 bay leaves slowly so any sediment remains in the bowl. 1 T salt Toast the salt by placing it in a heavy frying Mix the vegetables. Spread one third of them pan over a high flame. Move salt around with on the bottom of an undiled covered baking a wooden spoon or paddle for 5 minutes or pan. Drizzle with 1 T honey. Repeat with so. Then place salt in a suribachi (a serrated vegetables and honey twice again. Cover and or grooved grinding bowl). A mortar and bake at 350°, stirring occasionally until the pestle or bowl and spoon can also be used, mixture becomes dark brown. This takes 1V2 but not a blender as the oils are not properly to 2 hours. If the vegetables begin to dry out, released due to the speed. sprinkle with water and stir. Transfer mixture to a saucepan. Add 1 to 1V2 C water, herbs Toast the seeds in the frying pan on high and salt. Simmer covered, stirring heat, moving them around quickly for 10 to occasionally, until the mixture forms a rich, 15 minutes. They are done when they can be brown, thick syrup. Strain. Freeze in an ice easily crushed between two fmgers. Place the cube tray until solid. Remove from tray and seeds in the suribachi with the salt. store in a freezer container or zip lock plastic bag. Use cubes as needed. NOTE: If the mixture is very dry or thick, add a little more water. This is easier to make in a mini crockpot than on the stove. Bake vegetables as directed and then transfer them to the crockpot for simmering. Simmer overnight. VARIATION: Substitute for the oregano: thyme, and basil, 1/4 t each of ground cloves, allspice, and cinnamon. This will have a Greek flavor. CANNING & PRESERVING Canning 227 Canning Equipment 227 CANNING FRUIT: THE BOILING WATER BATH METHOD 228 Hot Packing Fruit 229 Cold Packing Fruit 229 Processing Instructions for Hot and Cold Packed Fruit 229 Testing for Seal 229 CANNING SYRUPS 230 Procedure for Making Syrup 230 INSTRUCTIONS FOR INDMDUAL FRUITS 230 Tomato Juice 230 Green Tomato Mincement 231 Sweet Pickled Figs 231 PRESSURE CANNING 231 Spaghetti Sauce 231 Boston Brown Bread 231 JAMS AND JELLIES 232 Honey 232 Pectin 232 Canning Jam 232 Paraffin Sealing (Jams) 232 Testing for Jell Point 232 Grape Apple Jelly 233 Pear Apple Jam 233 Cherry Jam 233 Orange Marmalade 233 Pear Conserve 234 Blackberry Jam 234 Spiced Apple Butter 234 Spiced Pear Butter 234 Cranberry Conserve 234 QUICK REFERENCE CHART: WATER BATH CANNING 235 FREEZING 236 General Tips 236 Frozen Foods 236 DRYING FOODS 237 Fruit Leather 237 Dried Honeyed Figs 238 Fruit Glace (Candied or Glazed Fruit) 238 Canning and Preserving References 238 CANNING & PRESERVING This section contains some basic information to human beings, it is necessary that great about the long-term storage of food. care be taken in canning low acid foods. Step-by-step instructions for canning fruit and Before they are eaten, foods that are pressure making jams and jellies are included, along canned at home must be brought to a boil with briefer discussions of pressure canning, and cooked for 20 minutes or used in a dish freezing food, storing fresh produce, and that requires cooking at a high temperature drying fruits and vegetables. More for 30 minutes or more (e.g., casseroles). information about food storage can be found in KITCHEN WAYS (p 17). When deciding to get involved in canning, it is important to understand the expenditure of Canning time, energy and resources that it requires. All produce must be of good quality, and a Canning (or perhaps it should be called fair amount of preparation of the produce is "jarring," since that is what home canners required before it can be canned. The use) is a method by which food and its canning process itself requires a great deal of container are sterilized. The high energy. It is important not to overwork temperatures involved in the process kill yourself or try to take shortcuts. If you microorganisms whch might cause spoilage over-extend yourself, it will show in the or disease, and also de-activate all enzymes results. In hot weather it is best to work in in the food, thereby arresting the natural the early morning or late in the evening to processes of decay. avoid overheating yourself. Canned food may be kept at room Canning Equipment temperature (preferably in a dark, cool cupboard), allowing for easy storage The most readily available JARS are mason throughout the year and eliminating the cost jars with a lid (seal) and band. Check even of constant refrigeration which would new ones for cracks or flaws in the jars or otherwise be necessary. Canned foods are chipped or cracked lips. The band should be easy to transport. The quality of the food is flawless, rustless and without dents or reduced by canning; since all the enzymes deformations. Lids should have no are killed, it is, in a sense, lifeless food. Fresh imperfections in the rubber or dents around food has much more life-energy, but it is, of the sides. DO NOT REUSE LIDS. Look at the course, not always available or affordable. inside of a used one and you will see the Canning is one way to preserve summer's mark made by the jar's lip when sealed. If surplus for winter use. you tried to reseal it the lip would be in-a different place and the warping generally There are two basic ways to can food. The caused by opening would keep it from WATER BATH method involves a lower sealing. Discard all jars, lids and bands which temperature process suitable for fruits are not perfect, as they will most likely cause (including tomatoes) and certain other foods the jar to not seal. It isn't worth the danger which have a high acid content. Water bath and wasted food to try to make inadequate canning doesn't require a lot of fancy equipment do the job. equipment or jars and good results can be realized even by those with little or no Jars do not need to be sterilized; the water experience. PRESSURE CANNING is a high bath or pressure canner does that during the temperature process which can be used to course of canning. When hot packing food, it preserve vegetables and some other foods. is wise to have the jar warm. Never pour Low acid foods require processing at very boiling hot food into a jar on a cold metal or high temperatures to kill the enzymes and tile surface, as it will probably crack. Set the microorganisms in them, so canning jars and jars on a towel or a rack when filling with a pressure canner are used. Since certain of hot food, and preheat them with warm water these microorganisms can be very poisonous fmt. CANNING & PRESERVING When choosing news jars, think about what The kettle or canner should have a RACK on you are going to can, and for whom. Do you the bottom so the jars don't touch the area eat a lot of fruit at one time or just a little where the heat is entering the pan. (half-gallon versus pint jars)? If you think you Theoretically, the jars should not touch the might be using the jars for freezing at some sides or each other, butasually if they slide time, get tapered jars that give the frozen together nothing disastrous will happen. food room to expand without breaking the jar. Wide mouth jars are more convenient for Other utensils you will most likely need are: cold packing large pieces of fruit, as you can reach further down into the jar, but the lids SHARP PARING KNIFE for peeling and are more expensive. cutting out bad spots BOWL OF WATER for rinsing hands during If you are using used jars, choose those with preparation so you don't drip sticky stuff lips that screw into a wide or regular mouth all across the room band. Be aware that non-mason jars crack CONTAINER FOR COMPOST (all the skins, more readily and cannot withstand being scraps, etc.) placed in a boiling water bath. If using them, LADLE or CUP for putting syrup or fruit in place them into a lukewarm bath. Use only jars mason canning jars for pressure canning MEASURING CUPS because of the greater stress involved. PAN FOR SYRUP TABLE KNIFE with which to remove air There are a couple different kinds of LIDS on bubbles (see below) the market. The ones with enamel inside are HOT PADS (mitts are best) less apt to corrode or discolor from the action of acid of the food inside the jar. This Optional utensils include: is particularly important with tomatoes. FUNNEL to control spillage when putting A WATER BATH CANNER or a pot must be food into jars large enough to allow jars on a rack to be TONGS for lifting jars out of hot water if covered with 1 inch of water, while stdl the hot pack method is used leaving room for the water to boil. JAR LIFTERS for lifting jars out of boiling water A PRESSURE CANNER is needed for canning (These are especially handy if your rack vegetables and other low-acid foods. doesn't have handles; if you have neither you Pressure saucepans can be used for canning will have to ladle or suck the water out with pint jars, if they are set to maintain 10 a baster until there is enough room to easily pounds pressure. Check the pan carefully to and securely grasp jars.) make sure it is functioning properly before investing time and energy in preparing food. CANNING FRWT: THE BOILING Authorities recommend that when you are WATER BATH METHOD using a saucepan type pressure cooker you lengthen the processing time to 1V2 times It is a common fallacy that fruit not good the recommended amount of time. If you use enough for eating fresh is good enough to be a pressure canner that is old, take it in and preserved. Preserving can maintain flavor and have it checked to make sure it maintains 10 texture but not improve it, so unless the fruit pounds pressure and all seals and rubber is excellent, don't bother canning it. Another parts are in good shape. A hardware dealer common fallacy is that fruit to be canned can tell you where this can be done. Always should be slightly green. Slightly green fruit follow the manufacturer's instructions will maintain its shape better so it is prettier. carefully. However, it does not have full flavor, it may be tough and you will have to use more sweetener. CANNING & PRESERVING @ There are two basic methods for packing Processing Instructions for Hot fruit for canning: hot pack and cold or raw and Cold Packed Fruit pack. First we will describe the steps in each of the two methods. Following that will be a 1) Fill with syrup to 1/4 inch from the top for chart that shows which method is best to use pint jars, 1/2 inch from the top for quart jars, for different types of fruit. and 314 inch from the top for half gallon jars. (This is called "headspace.") Hot Packing Fruit 2) Take a wide blade table knife and insert 1) Prepare a canning syrup of 2 parts liquid through the middle of the fruit to the bottom (water and/or juice) to 1 part honey, or all of the jar. Twist slightly and tap jar gently. juice. This expels air bubbles. Then put knife down between the jar and the fruit to any air 2) Cover fruit with syrup and bring to a boil. bubbles so they are released up the knife. 3) Using a slotted spoon (one with holes in 3) Add more syrup if necessary to be the it), pack fruit into the jars hot. correct distance from the top. Many authorities say that pricking whole, 4) With a moist, clean wash rag or paper unpeeled fruit will prevent the fruit from towel, clean the lips of the jars. Any food bursting inside the jar, but we haven't found remaining on the lip will prevent the jar from this always to be so. Follow processing sealing. instructions for hot or cold packed fruit. Processing times are given on the quick 5) Put on a new clean lid and screw band on reference chart. firmly. Cold Packing Fruit 6) Put jars on a rack in a canning kettle 2/3 full of water. If you are using jars that are not 1) Prepare syrup (directions follow) and mason canning jars, start out with warm keep warm. water at this stage so the quick change in temperature will not break the jars. 2) Peel fruit if necessary (chart will give Otherwise use very hot water. If necessary, guidelines). Some fruits will need to be add water until it covers the jars by 1 inch. blanched in order to be peeled. To blanch Heat water to boiling and then continue fruit, bring a pan of water to a boil. Dip fruit boiling for the time listed in the following in for 30 to 60 seconds; remove, and place in chart. Start timing from the point when the cold water. The fruit can be placed on a fork water reaches a rolling boil, and the whole or in a basket or strainer for easy dipping. top is in bubbles. The skin will peel easily after the fruit has been blanched. Cut fruit in half and remove 7) Afrer food has been processed, remove pit or core. Some fruits should be cut in from the water bath. Let cool on a rack, away smaller pieces (see chart). from drafts. Don't touch jars or lids until they have cooled or they may not seal. 3) Fill the jar with fruit, putting half of a piece of fruit, cut side down, in the middle of Testing for Seal the bottom and then spiraling fruit around and up, overlapping, cut side down, putting When cold, test for seal. You can hear the as much fruit as possible into the jar, seal by tapping it with a spoon when the jar stopping 3/4 inch from the top. is cold. A clear, ringing sound means a seal. You can also see the seal. If the lid is curved inward, the jar is sealed. You can feel the seal by pressing the center of the lid. If it is @ CANNING & PRESERVING down and will not move, it is sealed. The Don't throw away leftover canning syrup. It bands can be removed after 24 hours. It is can be refrigerated until you can again or very important to determine whether the seal canned with your last batch for the day, and has been made. Unsealed jars will result in saved until it is needed. spoiled, perhaps dangerously contaminated food. If you do not have a seal, either use Procedure for Making Syrup the food within a few days (store in refrigerator until used) or reprocess with a Combine liquid, honey and spices in a pan new lid. Reprocessing does cause the food to large enough for the honey to foam up be overcooked and the quality is poorer. some. Bring to a simmer and keep hot all the time you are canning with it. CANNING SYRUPS A syrup composed of liquid and sweetener is INSTRUCTIONS FOR used on fruits that are canned. The liquid is INDMDUAL FRUITS needed for the jar to seal and the sweetening keeps the liquid from leeching out the flavor It is generally advisable (especially with the as plain water does. cost of canning jars and lids) to get as much food into a jar as possible. Therefore, in the One part honey to three parts water makes a instructions for canning fruit that follow, nice, light canning syrup sweet enough, yet some fruits are recommended for hot not too sweet for most fruits. For fruits that packing and some for raw or cold packing pack more densely in jars (such as peaches), because these are the ways we have found a sweeter syrup can be used, as sweet as most effective in packing large amounts of equal parts water and honey. that particular fruit in the containers. Syrups used can also be spiced with orange Tomato Juice or lemon peel chunks, cinnamon or other sweet spices. Use about 1 t ground spice per Preparation time: 45-60 minutes quart of canning syrup. Whole spices may be Processing time: 10-15 minutes used by placing them in each jar with the Yields: 6 pints fruit or simmering them in the syrup and removing them before using it. The flavor 9 pounds tomatoes or 20 C chopped will be fuller if the spice is in the jar with the tomatoes fruit. A small stick of cinnamon or 2 or 3 1 T lemon juice cloves is about right for a quart jar. 1/4 t salt per pint Any sweetener can be used. Honey is Cook tomatoes until soft, stimng frequently mentioned most here, but sorghum, to prevent them from 'sticking. Put through molasses, etc., can be used, with each food mill. Return 12 C tomatoes to kettle and resulting in a different flavor. bring to a boil. Add 1 T lemon juice. Pour into jars, leaving 1/2 inch headspace. Add The water in a canning syrup can be 1/4 t salt to pints, 1/2 t to quarts. replaced with fruit juice either from the fruit being canned (e.g., blackberries canned in Process pints 10 minutes, quarts 15 minutes blackberry juice) or some other fruit in boiling water bath. (peaches canned in plum juice, cherries canned in apple juice). The syrup is made NOTE: 1/2 t lemon juice per pint helps the same way as with water. Fruit can be insure that the low-acid tomatoes whlch are canned without sweetener, if you use fruit popular these days will be acid enough to be juice. safe. Green Tomato Mincemeat mornings. Move the spice bag around each morning. On the 4th morning, bring to a boil Preparation time: about 2V2 hous and can in hot sterile jars. If you don't have Processing time: 10 minutes enough syrup to cover figs, add some boiling Yields: about 6 pints water to last few jars. 3 pounds green tomatoes(may be firm PRESSURE CANNING tomatoes) 1 lime, peeled Here are the basic instructions for canning a 1 orange, peeled few recipes from this book. (Be sure to 2 C (packed) date sugar become familiar with the procedures for 11/, c raisins water bath canning, because that knowledge 1/2 t salt is assumed here.) 1 t cinnamon 1/2 t cloves Canning is not usually the best way to 1/4 t allspice preserve vegetables. Better tasting results can 1/4 t ginger be obtained when the vegetables are dried or 1/2 t nutmeg frozen (instructions later in this section). Detailed information about canning Grind tomatoes, lime and orange with vegetables can be found in several of the medium blade of food grinder. Pour mixture books and pamphlets listed in the into a 4 quart pan. Stir remaining ingredients bibliography of this section. in and heat mixture to boiling. Reduce heat. Simmer uncovered over low heat, stirring Spaghetti Sauce occasionally, for 1V2 hours. Fill jars, leaving 1 inch at top. Process 10 minutes. Follow recipe in this cookbook. Fill pint canning jars 1/2 inch from the top with the Sweet Pickled Figs hot mixture. Clean lips, put on lids and bands. Set in the pressure canner on the Preparation time: 1 hour, over a period of 4 rack. Fill with water 3/4 of the way up the days sides of the jars. When pressure builds up to Processing time: 10 minutes 10 pounds, maintain the pressure and Yields: about 6 half pints process for 45 minutes. Let the pressure go down slowly and remove jars when it is fresh figs (about 70) down. Check for seal when cool. Cook for 20 1 gallon water minutes or more at a boil or 30 minutes or small handful salt more in the oven before using, in case of 2 C vinegar contamination resulting from poor canning 4 C water procedures, or a lack of a good seal. Be sure 12 C honey to read the information on CANNING spice bag containing 2 small boxes EQUIPMENT in this section. broken stick cinnamon and 2/3 C whole cloves Boston Brown Bread sterile jars Fill pint jars 1/2 full with raw batter. Process Wash figs and leave stems on. Make a brine 1 hour at 10 pounds. Use wide-mouthed, of one gallon water and the salt. Put as many tapered jars. figs in as will still be covered. Let stand overnight and wash next morning. Boil together 2 C vinegar, 4 C water, 12 C honey and the spice bag. Put figs in and boil 15 minutes. Set aside and repeat boiling for 3 @ CANNING d PRESERVING JAMS AND JELLIES Place filled jars on a rack in a canning kettle (See also: QUICK REFERENCE CHART FOR half filled with hot water. Add boiling water WATER BATH CANNING, p.237) to cover jars with an inch of water. Cover kettle. For half pints and pints, process 10 Honey minutes after water boils. Remove jars and cool in a draft free place without moving. When using honey in jams and jellies: (1) use a large kettle because honey tends to foam; Paraffin Sealing (Jams) (2) cook slightly longer than called for in sugar recipes to compensate for the extra If you do not have small canning jars to use, moisture in honey, if you want the same jam can be sealed with paraffin. Follow the consistency. procedure outhned above to the point where the canning lid is put on the jar. At ths point, Pectin pour on a thm layer of melted but not too hot paraffin. When cool and starting to turn Pectin is what causes the jelly or jam to jell. hard, add another thin layer. Make certain There is relatively more pectin in unripe fruit both layers go from edge to edge and cover than in ripe fruit. It is concentrated right the entire top of the jam. Do not move them under the peel. You can test fruit juice to see until they are very cool. Store the jars in a how much pectin it contains by adding 1 t of cool, dark, dry place. If the jars have to travel cooked fruit juice to 1 T of rubbing alcohol a lot, for example in the mail for presents or (70% alcohol). Stir slightly to mix, but don't if you move, do not use this method. This taste! Juice rich in pectin will form a jelly-like method works very well for small amounts of mass that can be picked out. Juices low in jam which will be used within a year. If only pectin will form only a few pieces of hs a spot of mold appears on the top of a jar of material. If the juice is low in pectin, add jam, it can be removed and the jam eaten. commercial pectin or mix with another juice However if the wax has completely broken high in pectin (see, for example, the use of and the jam is covered in mold, it should be apple peels in GRAPE APPLE JELLY.) If you discarded. want to guess how much commercial pectin is needed, measure pectin into 1 C fruit and Testing For Jell Point mix well until your alcohol test is positive, then add corresponding amounts to the rest You can test for the jell point by dipping a of the juice or fruit. spoon in the jelly and watching how the liquid runs off. As the liquid reaches the Canning Jam jelling point it will first slide off in two drops, then as it gets just right, the drops will run Use half pint jars or other small jars which together and run off in a flake or sheet from have a rim the size of a mason lid and ring. the side of the spoon;Remove the jelly from Boil your jars and lids for 5 minutes. Remove the heat at once. Another way is to put a them from the boiling water when your jam little of the jelly on a plate and put it in the or jelly is bubbling hot and completely refrigerator. If it jells in a few minutes it is cooked. As you remove each jar, immediately done. You must remove the jelly from the ladle the bohng jam into it, filling it to 1/4 heat while doing this so you don't overcook inch from the top with the hot jam (be it. If it doesn't jell, reheat the jelly until a test careful that you don't burn yourself). Slide a is positive. butter knife between the jar and jam to help any air bubbles escape. Wipe rim clean, place hot lid on top and screw on band. Grape Apple Jelly Cherry Jam Preparation time: 3 to 8 hours Preparation time: 45 to 60 minutes Processing time: 10 minutes Processing time: 10 minutes Yields: varies Yields: 5 half pints apple peels and cores 3V2 pounds Royal Anne cherries, pitted grape juice (7V3 C pitted cherries) honey 1V2C honey Fill a pan with apple peelings and cores, Grind the cherries and juice in a food mill preferably from coolung apples (green with a large or medium blade. Add honey transparents or not-very-ripe apples). Add (the amount could vary according to grape juice until you can barely see it sweetness of cherries). Cook at low boil or through the apples. Cook slowly until apples simmer until thick, stirring occasionally to are very soft. Place in a pillow case or muslin prevent sticking. Remember it will appear bag and let the juice drip out. Squeeze out less thick when hot than when cool. Try the last juice (the more you get out, the setting a little saucer of it in the freezer or higher the jelling ability of the mixture, but it refrigerator to test (see TESTING FOR JELL causes cloudiness in the jelly). Measure the POINT). When cooked enough, remove from juice and add 1 C honey for every 4 C juice. heat and let the foam form. Skim it off. Pour Cook very slowly until it slakes off the spoon into jars, to within 1/4 inch from the top. (see TESTING FOR JELL POINT). This may Clean rims. Put on lids and screw bands take all day. When cooked, pour into firmly tight. Process in boiling water bath for sterilized jars to within 1/4 inch from the top. 10 minutes. Put on lids, screw bands firmly tight, and process in boiling water bath for 10 minutes. Orange Marmalade Pear Apple Jam Preparation time: 3 hours plus overnight Processing time: 10 minutes Preparation time: 3 hours plus overnight Yields: about 6 to 8 pints Processing time: 10 minutes Yields: 6 half pints 4 C orange peel, sliced thinly 4 C orange pulp, cut in chunks 4 C peeled diced pears 1 C lemon, sliced thinly, seeds removed 4 C peeled diced apples 43/4 C water 4 C honey 1/4 t salt 5 t lemon juice honey (3/4 C for each C fruit mixture) grated rind of one lemon Add water to fruit. Bring to a boil and Mix all ingredients thoroughly and bring to a simmer for 5 minutes. Cover and let stand 12 boil. Boil, stirring often, for 30 minutes. to 16 hours. Bring to a boil and cook rapidly Remove from heat and let stand a couple until peel is tender (about 1 hour). Measure hours or overnight to plump fruit. Bring back fruit mixture and add salt and 3/4 C honey to a boil, turn down heat to simmer. Simmer for each cup fruit mixture. Cook rapidly until until thick-about 1 hour. Pour into hot the jelling point is reached (221" F). Stir sterilized jars to 1/4 inch from the top. Wipe frequently to prevent sticking. Pour into hot rims clean. Put on lids and screw bands sterilized jars to within 1/4 inch of the top. firmly tight. Process in boiling water bath for Clean rims. Put on lids and screw bands 10 minutes. firmly tight. Process in boiling water bath for 10 minutes. CANNING & PRESERVING Pear Conserve Spiced Pear Butter Preparation time: about 1V2 hours Preparation time: about 2 hours Processing time: 10 minutes Processing time: 10 minutes Yields: about 6 pints Yields: 4 pints 15 chunked, peeled and cored pears(5 -10 6 pounds frrm ripe d'Anjou or Bosc pears pounds whole) (about 12 large 7) 4 to 5 C honey (depends on sweetness of 1/4 C lemon juice pears and how sweet you like your 11/, t ground cinnamon j-1 l/4 t ground cloves 2 to 2v2C raisins 3V2 C honey 1/4 C dried orange rind or about 1/2 C fresh, cut fine Wash, quarter, and core, but do not peel 1/2 C orange juice pears. In a 6 quart or larger pan combine 1/4 C lemon juice pears, water, and lemon juice; cover and simmer until fruit is soft, 20 to 30 minutes. Mix all ingredients. Bring to a boil. Lower Whirl mixture in a blender (a small portion at heat and simmer until thick and pears are a time) or puree in a food miI1. Renun to pan cooked, but not completely mushy. Stir and add the cinnamon, cloves, and honey. frequently as raisins stick to bottom. Pour Simmer, uncovered, stirring more frequently into hot sterilized jars to within 1/4 inch of as the mixture thickens, until mixture is very the top. Wipe off rim and place on lids and thick and reduced to about 8 C-it takes screw bands firmly tight. Process in boiling about hours. When cooked, pour into water bath 10 minutes. sterilized jars to within 1/4 inch of the tops. Clean rims. Put on lids and screw bands Blackberry Jam furnly tight. Process in a boiling water bath for 10 minutes. Preparation time: about 1 hour Processing time: 10 minutes Cranberry Conserve Yields: about 6 pints Preparation time: about 1 hour 8 C blackberries, cooked and smashed Processing time: 10 minutes 4 C honey Yields: pints 1/4 C pectin 1 quart cTanbeftles Bring to boil (which won't stir down) and 1 orange boil for 4 minutes. Pour into hot sterilized 1Craisins jars. Process in a boiling water bath for 10 1 C honey minutes. 1 C chopped nuts 1 t danamon Spiced Apple Butter 1/2 t cloves 1/2 t allspice Preparation time: about 2 hours Processing time: 10 minutes Wash cranbemes. Cover with water and cook Yields: 4 pints until tender. Then press through a sieve. Peel orange and put peel through food chopper. Follow the recipe for SPICED PEAR BUlTER, Dice peeled orange. Mix cranbemes, using 6 pounds (about 12 apples) and add chopped raisins; orange, orange peel and 1/2 C orange or apple juice. spices together and cook slowly for 10 minutes. Add honey and simmer very gently until thick. Add nuts to mixture a few CANNING & PRESERVING minutes before cooking is complete. Pour into sterilized jars to within 1/4 inch of the tops. Put on screw bands firmly tight. Process in boiling water bath for 10 minutes. QUICK REFERENCE CHA#T: WATER BATH CANNING I I Applesauce 4C hotpack both 10 1 Berries (not 2-4 pints raw pack pints: 10 strawberries) qts: 15 Nectarines and 2-3 pounds rawpack Cling, Blanch, remove peel, pit: orange peel Peaches pints: 25 chunks and cinnamon may be added. qts: 30 Freestone, pints: 20 qts: 25 I Plums 2-2112 pounds hot pack both 15 I Rhubarb 1-2 pounds hot pack both 10 Cut in 112 in& lengths, add 112 C honey to each quart. Let stand 34 hours to draw out the juice. Bring to boil. The best rhubarb is picked in the spring. Tomato sauce Use pint jars hot pack 15 Prepare according to recipes in this book. Add 1 t salt and 2 t lemon juice Tomato paste Use half pints hot pack 30 per quart. and pints only @ CANNING 1 PKESLKVING FREEZING CORN can be frozen on the cob by either husking and putting in sealed plastic bags, or Frozen fruits and vegetables taste better and leaving the husk on and freezing. are more nutritious than canned food. However, one needs to be aware of the cost There are 4 steps in freezing vegetables: of freezing food. First, there is the initial (1) blanching, (2) cooling, (3) drying and investment in the freezer, and secondly, there packaging, (4) excluding air from the is the cost of running it all year round. The package and freezing. food can easily be ruined if the electrical power goes out for any period of time. A To BLANCH, prepare the fruit or vegetable small refrigerator-freezer is practical only for (cleaning and cuttihg), place in a colander or freezing small amounts of things for a short strainer and dip into a pan of rapidly boiling time. It is handy to use for prepared water for 1 to 2 minutes to kill the enzymes casseroles, baked goodies, etc. and bacteria. Remove from water and &p into cold water to cool it off quickly. DRAIN General Tips or DRY on cloth, or in a colander. Package into plastic bags or containers. Some people Freeze in amounts that are easy to use. with very cold freezers like to spread the Smaller portions defrost faster, and waste is food out on cookie sheets to freeze (so that reduced by thawing only the amount you each piece of vegetable freezes individually), can use right away. and then package them the next day. When packaging, get rid of as much air as possible, Freeze food immediately: don't store in and SEAL TIGHTLY. refrigerator first. Frozen Foods Package food in airtight, moisture-proof packages to prevent flavor and moisture loss HERBS can be frozen to be used in cooking and the transference of flavors, but leave later. Examples are parsley and chopped room for expansion of food during freezing. green pepper. Try small amounts of others and see how they freeze for you. Use within Date packages and label: freezing will 6 months. disguise the contents. PREPARED FOODS can be cooked in larger Don't refreeze food, since you will lose amounts than needed and then frozen for a nutrients and there is a chance of bacterial quick meal or snack later. It is recommended infection. that prepared foods be used in 2 to 4 months after freezing. After cooking or baking, let Plastic bags inside washed milk cartons food cool to room temperature. Package in make good freezing containers if the bags are airtight container, leauing headspace for tightly sealed. Jars must flare towards the top expansion. or they will crack when the food expands during freezing. PIES are best frozen raw. Bake without thawing for 15 to 20 minutes in a pre-heated COOKIES and BREADS can be frozen in 450" oven and then at 375' until done. Pack plastic bags after they have cooled. Don't pizzas on cardboard covered with wax paper keep baked goods over 6 months in the and place in a tightly sealed plastic bag. freezer. All prepared foods (except pies) should be thawed at room temperature in CASSEROLES such as EGGPLANT PARMESAN their airtight containers to prevent drying out. and LASAGNA are best frozen in the container they were baked in and reheated in that container. CANNING & PRESERVING l!zil DRYING FOODS Foods like honey, sugar, salt and vinegar have long been used as preservatives, since There are several methods for drying fruits bacteria do not grow well in them. The and vegetables which apply best to certain DRIED HONEYED FIG and FRUIT GLACE' kinds of produce and give varying products recipes included in this section can be used afterwards. We will quickly go through with other foods also. different ways to dry foods. You can adjust these to your own produce, clunate and Fruit Leather needs. More information is available in other resources (books, pamphlets and magazines) Preparation time: 6-8 hours which will be of help to you if you want to Processing time: 2V2 -24 hours pursue drying foods. Yields: 5-6 pounds Fruits and vegetables whch are to be dried 4 C very ripe fruit (apricots are great) should be in good condition. The blemishes 1/4 C lemon juice need to be cut out. Fruit should be ripe, but 1/4 to 1/2 C honey (amount needed not overripe. Wash and dry the produce. depends on the sweetness of the fruit) Figs, grapes, prunes, plums and very small vegetables can be dried whole; others should Mix the fruit with the lemon juice and honey be pitted (if applicable) and cut into pieces. and puree in a blender, food processor, or Very juicy fruits need to be cut into small food grinder. Cover dehydrator trays wi pieces; apples, pears and peaches need to be open plastic bags or plastic wrap. Pour quartered or sliced. The fruit or vegetables of the puree on each tray and spread o can be layered one layer deep, with the cut until equally thick throughou side up, not touchmg, on a double screened Repeat for the other trays. drying tray to let air in and keep insects out. until almost crisp. It will b Take trays indoors at night. Solar dryers are edges. The length of time available and can speed up the process. moisture content of Make a simple one by elevating a piece of the dehydrator. Cut glass over the drying food at an angle to catch the sun. Food can be dried in the oven if it is set at the lowest possible temperature. Turn the oven off occasionally so it cools some, and shift racks around. Temperature should be less than llOO. Certain foods dry better when hung on a string. One example is peppers, which can be cut into circlets and strung up. "Leather britches" are green beans which have been strung up with a needle and thread, looking like a clothesline of britches when you are done. Herbs are best dried by hanging bunches of leaves and stalks-upside (so the flavor doesn't concentrate in stems, but goes into the leaves). A be cored and sliced in circles and through the hole left when the co removed. CANNING & PRESERVING Dried Honeyed Figs The fruit may be cherries, pineapple chunks, orange and lemon peel, or apple chunks. Preparation time:12 to 14 hours Fruit is used in the same way as commercial Yields: 10 pounds candied fruit (example: in fruitcake). 10 pounds firm, ripe figs Canning and Presewing water References 1/4 C salt 7 C honey Ball Blue Book. Ball Corporation, Dept. PK2A Box 2995, Muncie, Indiana 47302. Soak figs in water 4 hours with salt. Wash and drain. Lay greenest on bottom of large Kerr Home Canning and Freezing Book. pan, cover pan and simmer on lowest heat 1 Kerr Glass Mfg. Corp. Consumer Products hour or until figs are half covered in their Division, Sand Springs, OK 74063. own juice. Add honey and simmer until dissolved. Turn off heat, cool to lukewarm, Stocking Up. Edited by Carol Stoner, Rodale bring back to simmer about 5 times, cooling Press (Organic Gardening and Farming staff). in between. Cook at low temperature with a The recipes don't use sugar. This is by far the cover until translucent and skin is tender. best book we've run across on canning. It Drain and put on 2 or 3 large pans (such as does, unfortunately, include information on cookie sheets) and dry in oven set at lowest meat. possible temperature or dehydration. Dry until dry on outside (about 2V4 hours). The oven door should be left ajar. Do not leave too moist or they will mold later. Put in jars with lids. VARIATIONS: use other fruits. Bring to simmer only a couple of times. Fruit Glace (Candied or Glazed Fruit) Preparation time: 1 hour Processing time: 10 minutes Yields: 4-5 C 1 C honey 1/2 C water 4-5 C citrus peel, dried apricots or other dried thit Combine honey and water in a saucepan and bring to a boil. Add fruit and cook in syrup, turning frequently until tender and translucent. Remove fruit and drain. The fruit can be used immediately or processed in a boiling water bath for 10 minutes. CONVERSIONS AND EQUIVALENTS VOLUME EQUIVALENTS 1 t BAKING POWDER = 1/4 t BAKING SODA plus 5/8 t cream of tartar 1 Tablespoon = 3 teaspoons 48 teaspoons = 16 Tablespoons = 1 cup= 3-4 medium sized BANANAS = 1 pound or 13/4 C 8 fluid ounces mashed 2 cups = 1 pint 2 pints = 1 quart 1 stick BU?TER = 1/4 pound = 4 ounces = 1/2 C 16 cups = 4 quarts = 1 gallon I C BWTERMEK = I C YOGURT WEIGHT EQUIVALENTS 3 T CAROB POWDER plus 3 T liquid = 16 avoirdupois (av.) ounces = 1 pouM 1 ounce CHOCOLATE 1 avoirdupois ounce = 28 grams 1 C HONEY = 11/~C sugar plus 1/4 C liquid WATER MEASUREMENT EQUIVALENTS juice of 1 LEMON = about 3 T 8 fluid ounces = 8 av. ounces 1 pint = 1 pound grated peel of 1 LEMON = 1 t TEMPERATURE EQUIVALENTS 1 pound fresh RHUBARB = 2 C cooked Water boils at 212"F, 100°C 1 pound (6 cups) RAW ROLLED OATS = 8 C Water freezes at 32OF, O°C cooked MEASUREMENT ABBREVIATIONS 1 C SUGAR = 1 C honey with 1/4 C less liquid in recipe t = teaspoon T = tablespoon 2 C TOMATO SAUCE = 3/4 C TOMATO PASTE C = cup plus 1 C water Pt. = pint Qt. = quart 1 pound WALNUTS in the shell = 11/2 C shelled Gal. = gallon fl. oz. = fluid ounce 1 cake compressed BAKING YEAST = 2 T av. oz. = avoirdupois ounce (1/16 pound) (packages) dry yeast gm. = grams mg. = milligrams 1 pound or 21/4 C LENTILS = 7 C cooked INGREDIENT EQUIVALENTS 1/2 C MAPLE SUGAR = 1 C maple syrup 31/2 pounds ALMONDS in shell = 1 pound 1 C whole MILK = 1/2 C evaporated plus shelled 1/2 C water = 1 C NUT MILK = 1 C other liquid when called for in baking 1 pound unpared APPLES = 3 cups pared 1 large GREEN PEPPER (about 6 ounces) = 51/2 pounds fresh APRICOTS = 1 pound dried 1 C diced 3 cups DRIED APRICOTS = 1 pound 3 medium sized POTATOES (about 1 pound) = 21/4 C cooked or 12/3 C mashed potatoes 2 t ARRO\XrROOT = 1 T cornstarch or 4 t flour ABOUT THE AUTHORS Joy- McClure '"& Joy has two teenaged children, Josh and is: Wynona. Besides being a mother, she is a licensed clinical social worker with a Masters degree in Social Work. She works full time as a school social worker in two elementary schools. In addition, she has a part time private psychotherapy practice, she teaches foster parenting classes and frequently does training. She works as a volunteer in child abuse prevention community organizations Kendall layne and events. In her free time she is an avid reader and enjoys needlework, pottery, other Kendall Layne was crafts and gardening. born in Palo Alto, Joy lives on five acres & California and first near the little town of In1 became involved in Mariposa in the Sierra natural foods retailing and Nevadas outside Yosemite cooking there in 1970. He worked with Joy National Park in McClure and others over the years in Cahfornia. She enjoys the non-profit natural foods stores and wholesale eaceful quietness of operations in the Santa Cruz area. Frustration the mountains and with local government regulation of those doubts she will businesses and a little prodding from his ver again live parents led him to Stanford School of Law, in a city or where he graduated in 1981. Since then, he town. Joy's has been a practicing civil trial attorney in mom the San Francisco Bay area. Whenever taught her circumstances permit, he can be found skiing 1 / 8 how to the steep and deep slopes at Squaw Valley bake and and other Lake Tahoe resorts. A private pilot, follow a roller-blader, neophyte scuba diver, amateur recipe. Many photographer and musician, he is also the r summers they proud father of two sons, Joshua'and Tyler. 'QQ'u~ tin canned cans atfruit a in Sons Josh and Ty share Kendall's fascination with computers to some extent, do-it-yourself cannery. They froze peas and but he is (by hls own admission) the member corn each summer and baked their own of the family most mersed in computer bread and most other baked goods. Joy technology. He is in the process of learning began cooking meals her senior year of high how to manage a local area network of school after her mother died and she and her computers at work, and now that the work father lived alone. on the new revised edition of Cooking for Joy became a vegetarian at 19 and began Consciousness is complete, he hopes to writing her recipes down when people continue work on a semi-fictional account of started asking her how she had made the life in the San Francisco Bay area, titled Vista dishes she took to potluck dinners. Her del Diablo. He lives in Concord, California interest and knowledge of natural foods grew with his second wife Susan Elwood, their son in the years she spent workmg in the retail Tyler, and Tyler's golden retriever, Ginger. natural foods business. Now she enjoys cooking and trying new foods and recipes when she has the time. INDEX BAR COOKIES & CAKES 187 Bran 128, 103 see also COOKIES 187 Bran Raisin Muffins 124 A Barley 103 Brave Heron's Gingerbread 191 ABOW THE AUI'HORS 240 Barley Bread 134 Brazil Nuts 217 Acid Fruits 37 Barley Flour 128 Bread Sticks, Soft 132 Acwn Squash 77 Barley Gingersnaps 183 Bread Sluffing 94 Agar, About 47 Barley Oat Cookies 182 BREADS AND CRACIWS 117 Alfalfa Sprout Dressing 65 Bartlen Pears 42 About Crackers 119 ' Alfalfa Sprouts 79 Basic Frozen F~itParfait 51 Flat Breads 120 All Rye Yeast Bread 133 Basic Pie Filling 196 Table of Contents 118 Almond Raisin Tea Cookies 185 Basic Sourdough Batter 137 BREADS, FL4T Almond Yogurt Coffee Cake 191 Basic Soyburger 168 Chapatis 120 Ahonds 217 Basic Sweet Fruit Smoothie 27 Flour Tortillas 120 Alu Sabji 96 Basic Vegetable Salad 61 Native American Fry Bread 122 Aluminum 20 Basic Vegetable Salad Dressing 64 Paratbas 120 Amaranth 103 Basic Yeast Bread Prrxedures 129 Puris 121 Ambrosia 49 Batter Bread 134 BREADS, QUICK Anaheim Peppers 75 Bean Sprouts 80 Apple Fritters 126 Ananda Marga 3 BEANS Apple Nut Muffins 123 Apple Crisp 201 Basic Soyburger 168 Biscuits 124 Apple Fritters 126 Black Bean Soup 146 Blueberry Muffins 122 Apple Nut Muffins 123 Boston Baked Beans 167 Boston Brown Bread 127 Apple Pie 196 in CASSEROLES, BEANS AND OTHER Bran Raisin Muffins 124 Apple Turnovers 197 HEARTY ENTREES 166 Buttermilk Biscuits 125 Apple-less Salad 45 Cream Of Bean Soup 147 Carrot Molasses Muffis 123 APPLES Mexican Beans 169 Carrot Zucchini Flecked Biscuits 125 Baked Apples 55 Refried Beans 169 Cheese Biscuits 125 Baked Banana Apples 55 Soybean Curry 167 Corn Fritters 126 Cortland Apples 38 Spanish Lentils 168 Cornbread or Com Muffins 125 Delicious Apples 38 Storage of 22 Drop Biscuits 125 Granny Smith Apples 38 in VEGETABLES 71 Eve's Honey Nuggets 122 Gravenstein Apples 38 Bechamel 175 Fig Rye Mufins 124 Jonathan Apples 38 Beet Greens 72 F~itMuffins 122 McIntosh Apples 38 Beets Honey Filled Muffins 122 Northern Spy Apples 38 Caraway Beets and Peas 85 Honey Muffins 122 Pippin Apples 38 Sweet 'n Sour Beets 84 Jyoti's Banana Bread 126 Raw Applesauce 51 in VEGETABLES 72 Orange Muffins 123 Rhode Island Greening Apples 38 Belgian endive 73 Peanut Butter Muffins 123 Rome Beauty Apples 38 Bell Peppers 75 Persimmon Bread 126 Stayman Apples 38 Berries 39 Pumpkin Bread 126 Winesap Apples 38 Berry Orange Jell 48 Quick and Easy Sweet Rolls 125 York Imperial Apples 38 BEVERAGES 25 Soybean Muffins 123 Applesauce 52 Hot Date Milk 32 Vegetable Fritters 126 Apricot Date Bars 188 Basic Sweet FNit Srnoothie 27 Yogurt Biscuits 125 Apricot Filling 207 Breakfast Smoothie 28 Zucchini Muffins 123 Apricots 39 Carob Cooler 31 BREADS, YEAST Artichokes (Globe) 71 Carob Milkshake 32 About 127 Asian Stir Fry 164 Chamomile Milk 30 All Rye Yeast Bread 133 Asparagus 71 Chilled Milk Beverages 31 Bagels 135 Aubergines 74 Date Milkshake 32 Baking With Children 131 Aunt Agnes' Applesauce Cake 190 Ginger Buttermilk 31 Barley Bread 134 Avocado Dressing and Spread 154 Golden Milk 33 Barley Flour 128 Avocado Yogurt Dressing 47 Hearty FNit Smoothie 27 Basic Yeast Bread Procedures 129 Avocados 39,71 Hibiscus Tea 29 Batter Bread 134 HibiscusLemon Grass Tea 29 Braided Bread 131 B Hot Carob Milk 33 Bran 128 B Vitamins Hot Ginger Milk 32 Bread Sticks, Soh 132 in nutritional yeast 11 Hot Herb Teas 29 Buckwheat Flour 128 Bagels 135 Hot Lemon Water 28 Clover Leaf Rolls 132 Baked Apples 55 Hot Mulled Cider 28 Corn Flour 128 Baked Banana Apples 55 Krishna Drink 32 Crescent Rolls 132 Baked Bananas 56 Lemon Gnss/Mint Tea 29 Digger Bread I32 Baked Cheesecake 200 Nut and Soy Milks 30 Dinner Rolls 132 Baked Curried Bananas 56 Nut Milk 30 Doughnuts 136 Baked Eggplant Slices 88 Orange Jubilee 31 Gluten Flour 127 Smoothies 27 Herbed Baner Bread 134 Baking With Children 131 Soymilk 30 Light Rye Bread 133 Banana Honey Dressing 46 Spiced Hot Milk 33 Millet Flour 128 Banana Honey Spread 154 Sun Teas 29 Mom's Bread 131 Banana Ice Cream 50 Warm Milk Beverages 32 Parker House Rolls 132 Banana Lemon Jell 48 Yogi Ted 30 Pita Bread 135 Banana Oatmeal Cookies 182 Biscuits 124 Pocket Bread 135 Banana Orange Salad 45 Black Bean Soup 146 Pull-Apan Rolls 132 Banana Pies 197 Blackberry Jam 234 Rolled Oats 128 Banana Popsicles 50 Blueberry Muffins 122 Rye Flour 128 Banana Squash 77 Bo-Pe 159 Salt, in Yeast Bread 128 Banana recipes, other Borscht 144 Sourdough 137 Baked Bananas 56 Bosc Pears 42 Soy Flour 128 Baked Curried Bananas 56 Boston Baked Beans 167 Sprout Bread 135 Fried Bananas 57 Boston Brown Bread 127 Sweet Batter Bread 134 Jyoti's Banana Bread 126 in CANNING AND PRESERVING 231 Sweet Rolls 136 Banapple Parfait 51 Braided Bread 131 Sweet Yeast Breads 136 Braising 82 Triticale Bread 133 Yeast 128 Honey 10 Cheese Crackers 119 Breakfast Smwthie 28 Polysaccharides 10 Cheese Sandwich 149 Broccoli Sugar 9 Cheese Sauce 175 Broccoli Corn Salad 64 CAROB CHEESECAKE Cream of Broccoli Soup 144 Carob Candy 203 Baked Cheesecake 200 Lemon Chilled ~roccoii85 Camb Chip Cookies 187 Freezer Cheesecake 199 in VEGETABLES 72 Camb Cookies 1% Cherries 39 Broiled Grapefruit 57 Carob Cooler 31 CherryJam 233 , Broiled Open-faced Cheese Sandwich 149 Camb Cream Pie 193 Chestnut Stutfing 94 Bmiled Topping 204 Camb Honey Cake 189 Chestnuts 217 Browned Almond Cauliower 83 Carob Milkshake 32 Chicory 73 B-ls Spmuts Carob Pudding 192 Chili 148 Curried Brussels Sprouts and Cauliflower Hot Camb Milk 33 ChiUed Milk Beverages 31 Cassemle 98 Nona's Tangy Tastebud Tantalizing Chinch Bhat 112 in VEGETABLES 72 Carob Fmting 205 Cholesterol 13 Buckwheat 103 CamCake 190 CIDER Buckwheat Corn Cakes 139 CamJell 63 Hot Mulled Cider 28 Buckwheat Flour 128 CamMob Muffins 123 CLASSIFICATION OF FRUITS 37 Buckwheat Pancakes 139 CamZucchini Flecked Biscuits 125 CLASSIFICATION OF VEGETABLES 69 Buffet Salad Bar 62 CarmtCabbage Saute 86 Clover Leaf Rolls 132 Bulgur 103 Carrots COBBLER Burt's Buckwheat 110 Gingered Carrots % Apple Crisp 201 Butter Oil Spread 153 in VEGETABLES 72 Peach Cobbler 200 Buttered Almond Sauce 177 Casabas 41 Shortcut Cobbler 200 Buttermilk Biscuits 125 Cashews 217 Coconuts 217 Butternut Squash 77 CASSEROIES, BEANS AND OTHEB Cold Sandwich Suggestions 149 HEARTY- 157 Coleslaw 63 C Asian Stir Fry 164 Collards 73 42 Cabbage Baked Pasta and Cheese 161 Cornice Pears 87 Basic Soyburger 168 COMPOSnNG 22 Cabbage Amandine 166 Carrot-Cabbage Saute 86 Beans CONVWSIONS AND EQWALMTS Stuffed Cabbage 91 Bmpe 159 COOKIES-- 72 Boston Baked Beans 167 Almond Raisin Tea Cookig 185 in VEGETABLES 160 188 CAKES Curried Vegetable Pies Apricot Date Bars 191 Eggplant Parmesan 172 Barlev Girsnaos 183 Almond Yogurt Coffee Cake 170 Aunt Agnes' Applesauce Cake 190 Enchiidas Card; ~hioCook'ies187 191 Fettucine 161 Carob c&kies 184 Brave Heron's Gingerbread 159 189 FiUed Pasuies in DESSERTS 181 Carob Honey Cake 170 184 Carrot Cake 190 Flautas Filled Cookies 189, 188 Floured Deep Fried Tofu 164 Grandma's Peanut Butter Cookies 187 Honey Spice Cake Good 161 186 Persimmon Cake 190 Karma Casserole Joys Raisin Nut Holders 189 Lasagna 162 Macamns 187 Pineapple Upside Down Cake Beans 169 Strawberry Shortcake 201 Mexican Marbled Cookies 185 163 1% Sweet Bo-pe 192 Nama Age Painted Cookies 13 Native American Tacos 168 Pinwheels 185 Calcium 163 See 182 Candied Almond Squash 89 Pan Fried Tofu DESSERTS Pasta Dishes 160 186 CANNINGAND PaESERVMG 225 Spice Balh Pizza 171 186 BlackberryJam 234 Sunseed Cookies Boiling Water Bath Method for FNit 228 Refried Beans 169 Vanilla Spice Cookies 183 231 Soybean Curry 167 Wheat Germ Bars 189 Boston Bmwn Bread 171 Canning Equipment 227 Spaghetti Diner Cooking Methods 230 Spanish Lentils 168 in GRAINS AND CEREALS 106 Canning Syrups Rice 168 Cherry Jam 233 Spanish COOKING UTENSILS Cranberry Consewe 234 Stovetop Mac 'n Cheese 160 Aluminum 20 238 Table of Contents 158 Cast Iron 20 Dried Honeyed Figs 164 Drying Foods 237 Tofu Cuny Enamelware 20 Freezing 236 Tofu Dishes 162 Glass 19 Fruit GlacC 238 Tofu Loaf 165 Plated (tinned) Steel Bakeware 20 FNit Leather 237 Tofu Teriyaki 165 Stainless Steel 20 Grape Apple Jelly 233 Vegetable Pie 160 Wooden Utensils 20 Green Tomato Mincemeat 231 Cast lmn 20 Copper 14 . Orange Marmalade 233 Cauliower Corn .i ' Pear Apple Jam 233 Browned Almond Caulitlower 83 in GRAINS AND CEREALS 103 Pear Conserve 234 Curried Brussels Spmuts and Cauliower in VEGETABLES 73 Preserving Jams and Jellies 232 Cassemle 98 Corn Chowder 144 97 Pressure Canning 231 Curried Peas and Cauliower Corn Flour 128 Quick Reference Chart: Water Bath in VEGETABLES 72 Corn Fritters 126 Canning 235 Celeriac 73 Corn Stuffed Zucchini 93 Spaghetti Sauce 231 Celery 73 Combread or Corn Muffins 125 Spiced Apple Butter 234 Cellulose 10 Cornmeal Mush 108 Spiced Pear Butter 234 Chamomile Milk Country Fried Winter Squash 86 Sweet Pickled Figs 231 Chapatis 120 Couscous 103 Table of Contents 226 Chard 73 Cracked Wheat 103 Tomato Juice 230 CHARTS CRACKERS Cantaloupes 41 Grain Nutrition Comparison Chart 115 About Crackers 119 Caraway Beets and Peas 85 Nutritional ComparisonGoat and Cow Cheese Crackers 119 CARBOHYDRATES 8 Milk 211 Graham Crackers 120 Cellulose 10 Quick Reference Chart for Cooking Rice Crackers 119 Dextrin 10 Grains 107 Sweet Millet Crackers 120 F~ctose9 Quick Reference Chart for Sprouting 79 Cranberries 39 Galactose 9 Quick Reference Chart: Water Bath Cranberry Conserve 234 Glucose 9 Canning 235 Cream Cheese and Date Butter Sandwich Cheese Biscuits 125 149 Cream Cheese Frosting 204 Curried Peas and Cauliflower 97 Fresh 38 Cream Of Bean Soup 147 Curried Vegetables 95 Frozen Fruit Dishes 50 Cream Of Broccoli Soup 144 144 Golden Squash % Fruit Salads 44 Cream Sauce 175 Spicy Braised Vegetables 95 F~itSauces, Compotes, Puddings, Etc. Crenshaws 41 Vegetables Pakora 97 51 Creole Stir Fry 85 Zucchini Vegetable % Gooseberries 40 Crescent Rolls 132 Easy Tomato Sauce 176 Grapefruit 40 Crisp Fried Pasta 114 Ecstasy Nuts 202 Grapes 40 Crunchy Cooked Salad 86 Eggplant Kiwis 40 Cucumbers 73 Baked Eggplant Slices 88 Lemons 40 Cumnts 39 in VEGETABLES 74 Limes 40 Curried B~SsekSprouts and Cauliflower Eggplant Parmesan 172 Mandarin Oranges 40 Casserole 98 Enamelware 20 Mangoes 40 Curried Cheese Dip 155 Enchiladas 170 Melons 37, 41 Curried Fruit 53 Endive 74 Nectarines 41 Curried Peas and Caulifflower 97 Escarole 74 Oranges 41 Curried Vegetable Pies 160 Essential Amino Acids 7 Papayas 41 Curried Vegetables 95 Essential Fatty Adds 12 Peaches 42 Curry Noodles 113 Ethereal Cereal 110 Pears 42 Curry Powder 223 Eve's Honey Nuggets 122 Persimmons 42 Curry Soup 145 Pineapples 42 F Plums 43 D Falafels 152 Pomegranates 43 D'Anjou Pears 42 Familia 108 Raisins 43 DAIRY (see also MILK PRODUCTS) Farmer's (Cottage) Cheese 214 Rhubarb 43 Storage of 22 Fettucine 161 Storage of 22 Dandelion Greens 73 Fig Apple Compote 52 Subacid FNit 37 Date Milkshake 32 Fig Rye Mufins 124 Sweet Fruit 37 Dates 39 Fig-Apple Compote Table of Contents 36 Deep Fried Vegetables 82 in Pie or Turnover Filing 52 FRUIT DISHES, BAKED Delicious Apples 38 Figs 39 Baked Apples 55 DESSWTS 179 Filberts 218 Baked Banana Apples 55 Cakes: see CAKES P Filled Cookies 184 Honey Baked Pears Candies and Nut Snacks 202 Filled Pastries 159 Baked Banana$ 56 Carob Candy 203 FIAT BREADS 120 Baked Curried Bananas 56 Cookies: see COOKIES 181 Flautas 170 Baked Peaches 56 Ecstasy Nuts 202 Flour Tortillas 120 Baked Pasta and Cheese 161 Frostings, Fillings, and Dessert Sauces Floured Deep Fried Tofu 164 Baked Peaches 56 204 FLOURS, Storage of 22 FRUIT DISHES, COOKED Fudgesicles 193 Flowerbud Vegetables 70 Broiled Grapefruit 57 ~oo>~Crispy Chewy Bars 203 FOOD AND CONSCIOUSNESS 1 Fried Bananas 57 Honey Spice Nuts 204 FOOD CLASSIFICATION 2 FRUIT DISHES, FROZEN Honey, about 181 FOOD STORAGE 21 Banana Ice Cream 50 Maple Moksha 202 Freezer Cheesecake 199 Banana Popsicles 50 Milk 'n Honey Ice Cream 202 Freezing 236 Banapple Parfait 51 Table of Contents 180 French endive 73 Basic Frozen FNit Parfait 51 Dextrin 10 French Toast 140 Nanapeachi (Fruit Ice Cream) 50 Digger Bread 132 Fried Bananas 57 Zinnarnaroon 50 Dilled Mashed Potatoes 90 Fried Cornmeal Mush 108 Fruit Dressings 46 Dinner Rolls 132 Fried Rice 111 Fruit Glact 238 Dock 73 Fritters 126 FRUIT JEUS, About 47 Doughnuts 136 FROSTINGS, FILLINGS, AND DESSERT see also JELLS Downright Delicious 49 SAUCES 204 FNit Leather 237 DRESSINGS Apricot Filing 207 Fruit Mu& 122 Alfalfa Sprout Dressing 65 Broiled Topping 204 FRUIT SALADS Avocado Dressing and Spread 154 Cream Cheese Frosting 204 Apple-less Salad 45 Avocado Yogurt Dressing 47 in DESSERTS 204 Banana Orange Salad 45 Banana Honey Dressing 46 Dried Fruit Filling 207 Fruit Dressings 46 Basic Vegetable Salad Dressing 64 Honey Butter Sauce 205 Indian Fruit Salad 46 Fruity Fruit Salad Dressing 46 Lemon Sauce 205 Spring Sweet Fruit Salad 44 Lemon Honey Dressing 65 Nona's Tangy Tastebud Tantalizing Summer Salad 45 Russian Dressing 65 Carob Frosting 205 Tropical Delightsalad 44 Spicy Fruit Dressing 46 Pineapple Berry Sauce 207 Winter Fruit Salad 45 Tapasvini's Squeeze Bottle Dressing 65 Spiced Cream And Honey Sauce 206 FRUIT SAUCES, COMPOTES, PUDDINGS, VEGETABLE SALAD DRESSINGS 64 Steamed Pudding Sauce 206 ETC. DRIED FRUIT Fructose 9 Applesauce 52 About Dried Fruits 43 FRm 35 Curried Fruit 53 in FRUIT 37 About Fresh Fruits 37 Fig Apple Compote 52 Raisins 43 Acid Fruits 37 Ginger Poached Pears 54 Storage of 22 Apples 38 Holiday Ginger Fruit 53 Dried Fruit Filling 207 Apricots 39 Honey Stewed Prunes 54 Dried Grated Orange or Lemon Peel 223 Avocados 39 Raw Applesauce 51 Dried Honeyed Figs 238 Baked Fruit Dishes 55 Summer Fruit Soup 55 Drop Biscuits 125 Bananas 39 Tapioca Fruit Pudding 54 Drying Foods 237 Bemes 39 Winter Breakfast 53 Cherries 39 Fruity Fruit Salad Dressing 46 E Classification of 37 Fudgesicles 193 East Indian Dal 145 Cranberries 39 EAST INDIAN VEGETABLE DISHES 95 Currants 39 G Alu Sabji % Dates 39 Galactose 9 Curried Brussels Sprouts and Cauliflower Dried Fruit 37 Garam Masala 222 Casserole 98 Figs 39 Garlic 74 Ghee 213 in FRUIT 40 Carrot Jell 63 GINGER Grapes 40 Downright Delicious 49 Barley Gingersnaps 183 Gravenstein Apples 38 Fruit Jells 47 Ginger Bunermilk 31 Gravy 175 Grape Pineapple Jell 49 Ginger Cookies 182 Green Beans Oriental Style 99 Orange Agar Jell 48 Ginger Poached Pears 54 Green Burgers 151 Pear Apple Cinnamon Jell 48 Gingered Carrots 84 Green Tomato Mincemeat 231 Jerusalem Artichoke 74 Girasole 74 Green Tomato Mincemeat Pie 197 Jicama 74 , Glucose 9 Green Winter Vegetables 88 Jonathan Apples 38 Gluten Flour 127, 103 GREENS Joy's Raisin Nut Holders 186 Golden Milk 33 Turnip Greens 78 JUICES Golden Nugget Squash 77 in VEGETABLES 74 Fresh 27 Golden Squash 96 Grilled Cheese Sandwich 149 Machines 27 Gomasio 223 Grilled Tofu Sandwich 150 Smoothies 27 Good Karma Casserole 161 Grits 104 Storage of 22 Gooey Crispy Chewy Bars 203 Groats 104 Jyoti's Banana Bread 126 Gooseberries 40 Graham Cracker Crust 199 H K Graham Crackers 120 Hasty Pudding 194 Kale 73-74 Graham Flour 103 RECIPES Hazelnuts 218 Kamut 104 GRAIN AND CEREAL Hearty Fruit Smoothie 27 Kate's Oatmeal Cookies 181 Burt's Buckwheat 110 Hearty Salad 62 KITCHEN WAYS 17 Chinch Bhat 112 Herb Noodles 113 About Cooking Utensils 19 Cornmeal Mush 108 Herbed Batter Bread 134 Table of Contents 18 Ethereal Cereal 110 Herbed Potato Boats 91 Tools 19 Familia 108 Herbed Rice 113 Kiwis 40 Fried Cornmeal Mush 108 HERBSANDSPICES 219 Kohlbrabi 74 Fried Rice 111 Storage of 22 Krishna Drink 32 Granola 109 Curry Powder 223 Herbed Rice 113 Dried Grated Orange or Lemon Peel Lemon Rice 112 Garam Masala 222 Lasagna 162 Muesli 109 Gomasio 223 Noodles 113 Leafy Vegetables 70 Italian Seasoning 221 LEMON Rice Cream 108 Salad Herbs 222 Rice Pilaf 111 About Lemons 40 Simple Salad Herbs 222 Hot Lemon Water 28 Toasted Wheat Germ 109 Soup Herbs 222 Tomato Wheat 110 Lemon Chilled Broccoli 85 Storage 221 Lemon GrasdMint Tea 29 Yogi Rice 111 Table of Contents 220 GRAIN NUTRITION COMPARISON CHART Lemon Herb Butter I77 Vegetable Herbs 222 Lemon Honey Dressing 65 115 Vegie Herb Bouillon 223 GRAINS, Storage of 22 Lemon Rice 112 101 Hibiscus Tea 29 Lemon Sauce 205 GRAINS AND CEREALS Hibiscus/Lemon Grass Tea 29 Amaranth 103 Lentil Soup 147 Holiday Ginger Fruit. 53 lettuce 74 Barley 103 Honey, about 181 Bran 103 Light Rye Bread 133 Honey, nutritive value 10 Limes 40 Buckwheat 103 Honey Baked Pears 56 Bulgur 103 LIPIDS 12-13 Honey Butter 153 Cooking Methods 106 Loaf and Burger Sauce 176 Honey Butter Sauce 205 Corn 103 Honey Filled Muffins 123 Couscous 103 Honey Muffins 122 M Cracked Wheat 103 Honey Orange Parsnips 84 Macadamla Nuts 218 Gluten Flour 103 Honey Spice Cake 188-189 Macaroons 187 Graham Flour 103 Honey Spice Nut.. 204 Macmburgers 151 Grain and Cereal Recipes 108 Honey Stewed Prunes 54 Magnes~um13 Grits 104 Mandann Oranges 40 Groats 104 Honeydews 41 Hot Carob Milk 33 Manganese 14 Kamut 104 Hot Ginger Milk 32 Mangoes 40 Meal 104 Hot Lemon Water 28 Maple Moksha 202 Millet 104 Hot Mulled Cider 28 Marbled Cook~es185 Oats 104 Hot Sandwiches and Burgers 149 Mclntosh Apples 38 Quick Reference Chart for Cooking Hubbard Squash 77 Meal 104 Grains 107 Melon6 Quinoa 104 Cantaloupes 41 Rice 104 I Casabas 41 Rice Polish 104 INDIAN DISHES see EAST INDIAN Crenshaws 41 Rolled and Flaked Cereals 104 Indian Fruit Salad 46 In FRUIT 37, 41 INIRODUCIION 1 Rye 104 Honeydews 41 Semolina 104 Iodine 14 Iron 14 Watermelons 41 Spelt 104 Mexican Beans 169 ITALIAN FLAVOR DISHES 171 StoneGrinding 105 MWCAN FLAVOR DISHES 168 Table of Contents 102 Eggplant Parmesan 172 Ench1lada.s 170 Teff 105 Pizza 171 Flautas 170 Triticale 105 Spaghetti Dinner 171 Mexlcan Beans 169 Wheat 105 Italian Salad 63 Natlve Amencan Tacos 168 Wheat Germ 105 Italian Seasoning 221 Refned Beans 169 Grandma's Peanut Butter Cookies 187 Spanrsh Lentils 168 Grandmother's Pie Dough Revisited 195 Spanish &ce 168 Granny Smith Apples 38 Jalapeno Peppers 75 Milk 'n Honey Ice Cream 202 Granola 109 JELLS MIllCPRODUCFS 209 Grape Apple Jelly 233 Ambrosia 49 Hot Date M~lk 32 Grape Pineapple Jell 49 Banana Lemon Jell 48 About Mlk Products 211 Grapefruit Berry Orange Jell 48 Ch~lledMilk Beverages 31 Broiled Grapefruit 57 Farmer's (Cottage) Cheese 214 Pine Nuts (Pignolias) 218 Winter Nellis Pears 42 Ghee 213 Pistachios 218 PEAS Golden Milk 33 Pumpkin Seeds 218 Caraway Beets and Peas 85 Hot Carob Milk 33 Sesame Seeds 218 Curried Peas and Cauliflower 97 Hot Ginger Milk 32 Sunflower Seeds 218 Pecan. 218 Nutritional Comparison/Goat and Cow Table of Contents 216 PEPPERS Milk 211 Walnuts (Black) 218 Anaheim Peppers 75 Sour Milk 212 Walnuts (English) 218 Bell Peppers 75 ,' Spiced Hot Milk 33 Nutty Candied Yams 89 Jalapeno Peppers 75 Sweetened Condensed Milk Substitute Stuffed Bell Peppers 93 212 in VEGETABLES 75 Table of Contents 210 0 OATMEAL., see Rolled Oats 128 Persimmon Bread 126 Warm Milk Beverages 32 Oats 104 Persimmon Cake 190 Yogurt 213 OILS, Persimmons 42 Yogurt Cheese 214 Storage of 22 Okra 75 Phosphorus 13 Millet 104 PlES Millet Flour 128 Olive Cheese on Rye Sandwich 149 Onions 75 Apple Pie 1% MINERALS 13 Orange Agar Jell 48 Apple Turnovers 197 Calcium 13 Orange Honey Butter 153 Baked Cheesecake 200. Copper 14 Orange Jubilee 31 Banana Pies 197 Iodine 14 Orange Marmalade Basic Pie Filling 1% Iron 14 233 Orange Muffins 123 Carob Cream Pie 193 Magnesium 13 Orange Yam Casserole Freezer Cheesecake 199 Manganese 14 90 Oranges 41 Graham Cracker Crust 199 Phosphorus 13 ORIENTAL VEGETABLE DISHES 98 Grandmother's Pie Dough Revisited 195 Potassium 13 Green Tomato Mincemeat Pie 197 Selenium 14 Green Beans Oriental Style 99 Sweet 'n Sour Vegetables 98 Pumpkin Pie 199 Sulfur 14 Pumpkin Puree 198 Zinc 14 Tempura 99 Tempura Sauce 99 Tiny Tar& 1% Minestrone 146 PIES AND OTHER GOODIES 195 Minted Carrots 84 Pine Nuts (Pignolias) 218 Mom's Bread 131 P Pineapple Berry Sauce 207 Mom's Cranberry Pudding 194 P.R. Sarkar 3 Pineapple Upside Down cake 189 Muesli 109 Painted Cookies 184 Pineapples 42 MUFFINS PAKORA Pinwheels 185 see BREADS, QUICK Vegetables Pakora 97 Pippin Apples 38 Muffins, Biscuits, and Other Quick Pan Fried Tofu 163 Pistachios 218 Breads 122 Pancake Hints 138 Pita Bread 135 Mustard Greens 74 PANCAKES AND WAFFLE5 138 Pizza 171 MUTATWE FOODS 2 Buckwheat Com Cakes 139 Plums 43 Buckwheat Pancakes 139 Pocket Bread 135 N French Toast 140 Polysaccharides 10 Pancake Hints 138 Nama Age 163 Pomegranates 43 Nanapeachi (Fruit Ice Cream) 50 Sesame Grain Pancakes 139 Poppy Seed Noodles 114 Nasturtium Flowers 74 Sourdough Pancakes 138 Potassium 13 Native American Fry Bread 122 Sourdough Waffles 138 Potato Salad 64 Native American Tacos 168 Toppings for Pancakes and Waffles 138 POTATOES Nectarines 41 Waffles 140 Alu Sabji % Nona's Tangy Tastebud Tantalizing.- Carob Yogurt Pancakes 140 Dilled Mashed Potatoes 90 ~rostin~-205 Papayas 41 Hehd Potato Boats 91 Parathas 120 NOODLES 113 Sruffed Baked Potatoes 90 Crisp Fried Pasta 114 Parker House Rolls 132 in VEGETABLES 75 Curry Noodles 113 Parsley 75 PREPARATION TIMES,About 3 Parsnips in GRAIN AND CEREAL RECIPES 113 Preserving Jams and Jellies 232 Herb Noodles 117 Honey Orange Parsnips 84 Pressure Canning 231 in VEGETABLES 75 Poppy Seed oodles 114 Pmtein Spinach Noodles 113 Pamati's Zucchini Cheese Soup 144 Essential Amino Acids 7 Northem Spy Apples 38 PASTA, see NOODLES NPU Value 8 NOTES TO THE NOVICE 23 PASTA DISHES PRUNES NPU Value 8 Baked Pasta and Cheese 161 Honey Stewed Prunes 54 Nut and Soy Milks 30 Fettucine 161 PUDDINGS 192 Nut Butter and Jelly 149 lasagna 162 Carob Puddihg 192 Nut Butter and Jelly Sandwich 149 Stovetop Mac 'n Cheese 160 Hasty Pudding 194 Nut Butter and Mayo Sandwich 149 PB and Cheese Sandwich 149 Mom's Cranberry Pudding 194 Nut Butters 155 Peach Cobbler 200 Steamed Pudding Sauce 206 Nut Milk 30 PEACHES Tapioca Pudding 193 NuIulTlON 5 Baked Peaches 56 Vanilla Arrowroot Pudding 192 Table of Contents 6 in FRUIT 42 Pull-Apart Rolls 132 NUTRITIONAL ANALYSIS, About 3 Peanut Butter Mufins 123 Pumpkin Bread 126 Nutritional yeast Peanuts 218 Pumpkin Pie 199 B Vitamins 11 Pear Apple Cinnamon Jell 48 Pumpkin Puree 198 NUTS AND SEEDS Pear Apple Jam 233 Pumpkin Seeds 218 Almonds 217 Pear Apples 42 Pumpkins 77 Brazil Nuts 217 Pear Consewe 234 Puris 121 Cashews 217 PEARS Chestnuts 217 Bartlea Pears 42 Bosc Pears 42 Q Coconuts 217 Quick and Easy Sweet Rolls 125 Filberts 218 Comice Pears 42 D'Anjou Pears 42 Quick Reference Chart for Cooking Grains Hazelnuts 218 107 Macadamia Nuts 218 in FRUIT 42 Ginger Poached Pears 54 Quick Reference Chart for Sprouting 79 Peanuts 218 Quinoa 104 Pecans 218 Honey Baked Pears 56 Pear Apples 42 Easy Tomato Sauce 176 Avocado Dressing and Spread 154 R Gravy 175 Banana Honey Spread 154 Radishes 76 Lemon Herb Butter 177 Butter Oil Spread 153 Raisins 43 Loaf and Burger Sauce 176 Cumed Cheese Dip 155 Ratatouille 83 Spaghetti Sauce 177 Honey Butter 153 ~awApplesauce 51 Table of Contents 174 Nut Butters 155 RECYCLING 22 Tomato Paste 176 Orange Honey Butter 153 ~edClover Sprouts 80 White Sauce 175 Safion Spread ,'I55 Refried Beans 169 Sauteing 81 Sage Cheese Crock 1% Rhode Island Greening Apples 38 Scallop (Patty Pan or Green Bush) Squash Tofu Mayonnaise 153 Rhubarb 43 76 Spring Sweet F~itSalad 44 RICE Selenium 14 Sprout Bread 135 Chinch Bhat 112 Semolina 104 Sprouts Fried Rice 111 SENTIENT FOODS 2 Alfalfa Sprouts 79 in GRAINS AND CEREALS 104 Sesame Grain Pancakes 139 Bean Sprouts 80 HerbedRice 113 Sesame Seeds 218 Quick Reference Chart for Spmuting 79 Lemon Rice 112 Shortcut Cobbler 200 Red Clover Sprouts 80 Rice Pilaf 111 Simple Salad Herbs 222 in VEGETABLES 78 Yogi Rice 111 Simple Sourdough Bread 138 SQUASH (SUMMER) Rice Crackers 119 Sloppy Joys 150 Corn Stuffed Zucchini 93 Rice Cream 108 Smoothies 27 Scallop (Patty Pan or Green Bush) Rice Pilaf 11 1 Solid Salad 62 Squash 76 Rice Polish 104 Soup Herbs 222 Stuffed Zucchini 92 Spanish Rice 168 SOWS Summer Vegetables 87 Rolled and Flaked Cereals 104 Summer F~itSoup 55 in VEGETABLES 76 Rolled Oats 128 Vegie Herb Bouillon 223 Yellow (Straight or Cmkneck) Squash Rome Beauty Apples 38 in SOUPS AND STEWS 143 n Root Vegetables 69 Black Bean Soup 146 Zucchini 76 Russian Dressing 65 Borscht 144 Zucchini Parmesan 87 Rutabagas 76 Chili 148 Zucchini Vegetables % Rye 104 Corn Chowder 144 SQUASH (WINTER) Rye Flour 128 Cream Of Bean Soup 147 Acorn Squash 77 Cream Of Broccoli Soup 144 Banana Squash 77 s Curry Soup 145 Butternut Squash 77 Sadhu Salad 62 East Indian Dal 145 Candied Almond Squash 89 Saffron Spread 155 Lentil Soup 147 Country Fried Winter Squash 86 Sage Cheese Crock 156 Minestrone 146 Golden Nugget Squash 77 Salad Herbs 222 Parvati's Zucchini Cheese Soup 144 Golden Squash % SALADS 59. Split Pea and Potato Stew 148 Hubbard Squash 77 Basic Vegetable Salad 61 Split Pea Soup 148 Pumpkins 77 Broccoli Corn Salad 64 Tomato Soup 143 Spaghetti Squash 77 Buffet Salad Bar 62 Vegetable Stock 143 StufTed Holiday Squash 91 Carrot Jell 63 in SOWS, SANDWICHES AND SPREADS Turk's Turban Squash 77 Coleslaw 63 141 in VEGETABLES 77 Hearty Salad 62 ~abiiof Contents 142 Winter Squash Supreme 89 Italian Salad 63 SOUPS, SANDWICIIES AND SPREADS Stainless Steel 20 Potato Salad 64 141 Stalk Vegetables 70 Sadhu Salad 62 Sour Milk 212 STATlC FOODS 2 Solid Salad 62 Sourdough Stayman Apples 38 Table of Contents 60 Basic Sourdough Batter 137 Steamed Pudding Sauce 206 Waldorf Salad 61 in BREADS, YEAST 137 Steamed Vegetable Recipes 82 salsify 76 Simple Sourdough Bread 138 STEAMING VEGETABLES 81 Salt, in Yeast Bread 128 Sourdough Stalter 137 Suggestions for Leftover Steamed SANDWICHES Sourdough Pancakes 138 Vegetables 83 Bmiled Own-faced Cheese Sandwich Sourdough Waffles 138 SlTR FRIED VEGETABLES . 149 Soy Flour 128 Creole Stir Fry 85 Cheese Sandwich 149 Soy Spread Sandwich 149 Stir Frvinp 81 Cold Sandwich Suggestions 149 Soybean Curry 167 Stonek&ding 105 Cream Cheese and Date Butter Sandwich Soybean Muffins 123 Stove Top Cooked Vegetables 83 149 Soyburger 168 Stovetop Mac 'n Cheese 160 Falafels 152 Soymilk 30 Strawberry Shortcake 201 Green Burgers 151 Spaghetti Balls 150 Stuffed Baked-Potatws 90 Grilled Cheese Sandwich 149 Spaghetti Dinner 171 Stuffed Bell Peppers 93 Grilled Tofu Sandwich 150 Sbghetti Sauce Stuffed Cabbage 91 Hot Sandwiches and Burgers 149 in CANNING AND PRESERVING 231 Stuffed Holiday Squash 91 Macroburgers 151 in SAUCES AND GRAVIES 177 Stuffed Nama Age 163 Nut Butter and Jelly 149 Spaghetti Squash 77 Stuffed Rainbow Cabbage 92 Nut Butter and Jelly Sandwich 149 Spanish Lentils 168 Stuffed Vegetable Dishes, Other Nut Butter and Mayo Sandwich 149 Soanish Rice 168 Corn Stuffed Zucchini 93 Olive Cheese on Rye Sandwich 149 S,lt 104 HeMPotato Boats 91 PB and Cheese Sandwich 149 Spice Balls 186 Stuffed Zucchini 92 Sloppy Joys 150 Spiced Apple Butter 234 STUFFING SUGGESnONS 93 Soy Spread Sandwich 149 Spiced Cream And Honey Sauce 206 STUFFINGS Sovbureer 168 Spiced Hot Milk 33 Bread Stuffing 94 ~p&hekiBalls 150 Spiced Pear Butter 234 Chestnut Stuffing 94 Tacos 152 SPICES, Storage of 22 Sub-acid Fmit 37 'Tofu Burgers 150 Spicy Braised Vegetables 95 Succulent Vegetables 70 Tostadas 152 Spicy FNit Dressing 46 Sugar 9 SAUCES AND GRAMES 173 Spinach 76 Sulfur 14 Bechamel 175 Spinach Noodles 113 Summer FNit Soup 55 Buttered Almond Sauce 177 Split Pea and Potato Stew 148 Summer Salad 45 Cheese Sauce 175 Split Pea Soup 148 Summer Vegetables 87 Cream Sauce 175 SPREADS AND DIPS 153 Sun Teas 29 Sunflower Seeds 218 Beans 71 Crunchy Cooked Salad 86 Sunseed Cookies 186 Beet Greens 72 Deep Fried Vegetables 82 Sweet 'n Sour Beets 84 Beets 72 Gingered Carrots 84 Sweet 'n Sour Vegetables 98 Belgian endive 73 Green Winter Vegetables 88 Sweet Batter Bread 134 Broccoli 72 Honey Orange Parsnips 84 Sweet Bo-pe 192 B~ssekSpmts 72 Lemon Chilled Broccoli 85 Sweet Fruit 37 Cabbage 72 Minted Carrots 84 Sweet Millet Crackers 120 CaffOts 72 Ratatouille 83 Sweet Pickled Figs 231 Caulitlower 72 Sauteing 81 Sweet Potatoes 78 Celeriac 73 Steamed Vegetable Recipes 82 SWEET ROLLS Celery 73 Steaming Vegetables 81 Quick and Easy Sweet Rolls 125 Chard 73 Stir Frying 81 Sweet Yeast Breads 136 Chicory 73 Stove Top Cooked Vegetables 83 Sweetened Condensed Milk Substitute 212 Classification of 69 Suggestions for Leftover Steamed SWEETENERS, Storage of 22 Collards 73 Vegetables 83 Swiss Chard 78 Cooked Vegetables 81 Summer Vegetables 87 Corn 73 Sweet 'n Sour Beets 84 T Cucumbers 73 Zucchini Parmesan 87 Tacos 152 Dandelion Greens 73 Vegetables Pakora 97 Tapasvini's Squeeze Bottle Dressing 65 Dock 73 Vegie Herb Bouillon 223 Tapioca, About 193 Eggplant 74 VITAMINS, About 10 Tapioca Fruit Pudding 54 Endive 74 Tapioca Pudding 193 Escarole 74 W TEAS Flowerbud Vegetables 70 French endive 73 Waffles 140 Hibiscus Tea 29 Waldod Salad 61 Hibiscushmon Grass Tea 29 Fresh 71 'karlic 74 Walnuts (Black) 218 Hot Herb Teas 29 Walnuts (English) 218 Lemon Grass/Mint Tea 29 Gingered Carrots 84 Girdsole 74 Watercress 78 Sun Teas 29 Watermelons 41 Yogi Tea 30 Greens 74 Jerusalem Artichoke 74 Wheat 105 Teff 105 Wheat Germ 105 Tempura 99 Jicama 74 Kale 73-74 Wheat Germ Bars 189 Tempura Sauce 99 White Sauce 175 Tiny Tarts 198 Kohlbrabi 74 LeafV Vegetables 70 Winesap Apples 38 Toasted Wheat Germ 109 Winter Breakfast 53 Tofu, Storage OF 22 Lettuce 74 Mustard Greens 74 Winter Fruit Salad 45 TOFU DISHES 162 Wmter Nellis Pears 42 Asian Stir Fry 164 Nasturtium Flowers 74 Okra 75 Winter Squash Supreme 89 Floured Deep Fried Tofu 164 Wooden Utensils 20 Nama Age 163 Onions 75 Pan Fried Tofu 163 Parsley 75 Tofu Burgers 150 Parsnips 75 Y Tofu Curry 164 Peppers 75 YAMS Tofu Loaf 165 Potatoes 75 Nutty Candied Yams 89 Tofu Mayonnaise 153 Radishes 76 Orange Yam Casserole 90 Tofu Teriyaki 165 Root Vegetables 69 in VEGETABLES 78 Stuffed Nama Age 163 Rutabagas 76 Yeast 128 Tomato Juice 230 Salsify 76 YEAST BREAD RECIPES 131 Tomato Paste 176 Spinach 76 See also BREADS, YEAST Tomato Soup 143 Sprouts 78 YEASTBREADS 127 Tomato Wheat 110 Squash (Summer) 76 Yellow (Straight or Crookneck) Squash n Tomatoes Squash (Winter) 77 Yogi Rice 111 Tools 19 StaUc Vegetables 70 Yogi Tea 30 ~o~~in&for Pancakes and Waffles 138 Storage of 21 Yogurt 213 TORTIU Stuffed Vegetable Dishes 90 Yogurt Biscuits 125 Flour Tortillas 120 Succulent Vegetables 70 Yogurt Cheese 214 Tostadas 152 Sweet 'n Sour Beets 84 Yogurt Pancakes 140 Triticale 105 Sweet Potatoes 78 York Imperial Apples 38 Triticale Bread 133 SwSChard 78 Tropical Delight Salad 44 Table of Contents 68 z Turk's Turban Squash 77 Tomatoes 78 Zinc 14 Turnip Casserole 88 TUrnip G- 78 Turnip Greens 78 Turnips 78 TURNIPS Vegetable Recipes 78 Turnip Casserole 88 Watercress 78 in VEGETABLES 78 Yams 78 Zucchini 76 VEGETABIE DISHES, BAKED V Baked Eggplant Slices 88 Vanilla Arrowroot Pudding 192 Candied Almond Sauash E9 Vanilla Spice Cookies 183 Vegetable Fritters 126 Vegetable Herbs 222 Vegetable Pie 160 Vegetable Recipes 81 VEGETABLE SALAD DRESSINGS 64 Vegetable Stock 143 VEGKTABLES 67 About 69 Artichokes (Globe) 71 Asparagus 71 Aubergines 74 Avocados 71