1 More Than 100 Recipes A Plant Based Dining Lifestyle Healthy Low Cost Add Meat at Your Option Dr. Stephen Newdell Book #2 of The Healthy ‘Budget Dining’ Series www.SgShopper.me/ At www.SgShopper.me/ I hope you’ll find this bell icon at the lower left corner of my web pages. Click that to get notifications (like you get from Facebook). That will allow you to see the newest of everything in my blog. You’ll know when new useful information is published. Friends say they like this much better than more email. I like it better too. 2 I am opening with several articles (and bonus recipes) to give you an understanding about the arguments for and against vegetarianism. I am NOT pushing anyone to become a vegetarian. It seems the sensible dining regimen is small portions of meat and a lot of vegetable dishes, which is traditional for many people around the world and is particularly well known in the Chinese farming communities. I should tell a quick story. Mao Zedong was dying of cancer and thought what we eat must relate to cancer. He ordered a survey which continued years after he died. It was very good science and very well done. It proved that people who lived on 98% vegetables had no cancer. People in the cities who lived mostly on meat had most of the country’s cancer patients. It’s wise for us to find a comfortable middle ratio. Page # Recipe # Recipe Title 7 Introductory Articles: Why Do This? 13 Really Easy Focaccia Bread 21 Roasted Red Pepper Tomato Soup 26 How to Become a 80/20 Vegan for Optimal Nutrition 38 A Medical Doctor’s Opinion About Vegetarian Eating 58 #1 Green Tofu and Avocado Scramble 60 2 Avocado & Vegi Stir Fry 62 3 Fried Spinach Balls 63 4 Avocado, Onion and Spinach Bowls 65 5 Zucchini Pizza 66 6 Squash and Avocado Pancakes 67 7 Coconut Pancakes 68 8 Carrot and Avocado Hash 69 9 Western Broccoli Hash 70 10 Zucchinis in Tomato Juice 71 11 Zucchini Casserole 72 12 Tofu Waffles 73 13 Cauliflower and Spinach Salad 74 14 Basil Avocado Mix 75 15 Baked Avocado with Tofu 76 16 Mixed Veggie Hash 77 17 Zucchini Hash 3 78 18 Almond Granola 80 19 Baked Sprouts Casserole 81 20 Carrot Muffins 82 21 Zucchini and Banana Bread 83 22 Chia Porridge 84 23 Sweet Potato Fritters 86 24 Mushroom and Spinach Bowls 87 25 Kale Muffins 88 26 Walnuts Porridge 89 27 Veggie Salad 90 28 Artichoke Casserole 91 29 Couscous Pudding 92 30 Beans Salad 93 31 Fennel Salad 94 32 Green Beans Bowls 94 33 Big Garden Healthy Weight Reduction Salad 95 34 Spinach and Avocado Salad 96 35 Potato and Vegi Wok Mix 97 36 Kale and Beets Mix 98 37 THE BEST VEGAN “MEATBALLS” 101 38 Hemp Porridge 103 39 Tropical-Italian Vegetable Soup 104 40 Asparagus and Tomato Stew 106 41 Coconut Spinach and Kale Soup 108 42 Ginger Zucchini Cream Soup 109 43 Leek Soup 110 44 Curry Soup 111 45 Carrot and Green Beans Stew 112 46 Broccoli Stew 113 47 Italian Carrot and Celery Stew 114 48 Turnip and Asparagus Chowder 116 49 Tomato and Rutabaga Stew 117 50 Shallot and Endives Stew 118 51 Broccoli, Asparagus and Tomato Stew 119 52 Vegetable Egg Scramble 4 121 53 Rancher’s Scrambled Eggs 123 54 Make Your Own, Easy Red Enchilada Sauce 124 55 Tomato Zucchini Noodles 125 56 Parsnip and Black Beans 126 57 Coriander Okra and Tomato Stew 127 58 Fennel & Herbs Soup 128 59 Carrot Soup 129 60 About Cooking Black Beans 134 60A How to Cook Black Beans from Scratch 136 61 Bean & Beef Quesadillas 137 62 Coconut Lentil Soup 138 63 Chickpeas Vegetable Mix 139 64 Broccoli Salad 140 65 Herbed Mushrooms 141 66 Balsamic Sprouts 142 67 Creamy Mushroom-Garlic Soup 143 68 Garlic and Herb Roasted Potatoes 144 69 Easy Seasoned Roasted Potatoes 149 70 Lentil Cakes 150 71 Coconut and Lime Sweet Potatoes 151 72 Classic Sweet Potato Casserole 153 How to Quickly Make Sweet Potato Mash 155 73 Cheddar Green Bean Casserole 157 74 Cauliflower and Cheese Casserole 160 75 Butternut Squash and Apple Casserole With Crumb Topping 162 75 Scalloped Corn Casserole 164 77 Hash Brown Potatoes Casserole With Sour Cream 166 78 Loaded Baked Cauliflower Casserole 169 79 Brussels Sprouts Gratin Casserole Page Recipe # Recipe Title 171 80 Chicken and Dressing Casserole 174 81 Zucchini and Stuffing Casserole 177 82 Easy Brussels Sprouts Gratin with Cheddar Cheese Topping 179 83 Chicken with Dressing Casserole 181 84 Easy Asparagus With Mushrooms Casserole 5 183 85 Broccoli Casserole With Stuffing Crumb Topping 185 86 Easy Asparagus Casserole With Mushrooms 187 87 Cornbread Pudding Topped with Green Scallions 189 88 Leek gratin with fontina cheese and cream 192 89 Carrot Casserole With Cheddar Cheese Sauce 194 90 Cheddar Cheese Scalloped Potatoes 196 91 Easy Brussels Sprouts Gratin 198 92 Summer Squash Casserole 200 93 Rutabaga Puff Casserole 202 94 Broccoli Casserole With Cheese 203 95 Scalloped Vegetable Casserole 206 96 Easy Cheesy Corn Bake Casserole 208 97 Tennessee Light Corn Bread 210 98 Srpska Proja / Serbian Corn Bread 213 99 Cast Iron Skillet Cornbread 216 100 Cornbread Pudding Casserole with Green Scallions and Cheese 218 101 How to Make Wheat Bread 224 102 Traditional Wheat Bread 225 103 Sesame Wheat Bread 227 104 Portuguese Corn Bread (Broa) 230 105 Coal Miners Pasties 233 106 Vegetable Cornish Pasties 235 107 Pasties II 237 108 Great Grandma Johns' Pasties 240 109 Cornish Finnish Michigan Pasties 242 110 Cornish Pastie II 243 111 Anna's Pan Pasty 245 112 Steak and Ale Pie 246 113 Lancashire Hot Pot 248 114 Fluffy Haddock and Potato Pie 249 115 Mum's Cottage Pie 251 116 English Cottage Pie 253 117 Burgundy Chicken Pie 254 118 Meat and Cheese Stuffed French Bread 6 256 119 Slavic Stuffed Flat Bread 259 120 Gourmet Lasagna-Stuffed Garlic Bread 262 121 Stuffed Shells With Garlic Bread 264 122 Stuffed French Bread 266 123 Meat Buns 270 124 Gluten-Free Biscuits 272 125 Healthy Avocado Pineapple Muffins Thanks for buying and putting these recipes to good use. Expect much more value from me in our future. Why Would We Slowly Adapt To An Eating Lifestyle That Is Plant Based? Four Opening Articles interspersed with pleasing recipes, explain the urgency and benefits. We’re talking about food here and we’ll get into a long list of recipes in a little while. It’s a good idea to know why we’re doing this, reading this, thinking about at least part-time vegetarian style cooking, or making a vegetarian style dish and eating it with a portion of fish or meat beside it. It’s important for me to say that I am NOT trying to force anyone to be a vegetarian. What IS important is a knowledge of how and why to use vegetables, and what benefits we gain by making vegetables the 80% foundation of our “dining lifestyle.” This book is in large measure marketed to Singapore and the public there is close to 75% Chinese. Chinese people traditionally eat a lot of vegetables and that’s why so many are slim, strong and healthy. Eating more vegetables, we’ll be much healthier and our costs will be lower. We who live in warmer climates can grow much of our food and reduce expenses even more. Many living in cooler climates can grow food in a home garden or a shared garden area, 7 then freeze or can that food and enjoy it through the winter months. It appears we’re moving into a mini-ice-age with a shorter growing season. Growing and canning our foods will not be a luxurious hobby. Such skills will be necessary for our survival. Lest anyone denigrate what I say, be aware that February 13–24, 2021 saw a terrible North American winter storm over Texas, USA. Now it’s May 20th and the same area is getting devastated by more ice storms with hail the size of baseballs. Texas is far south with a shoreline on the Gulf of Mexico. Winter storms there are quite unusual. The February 23rd storm caused $195 billion in damages and left at least 111 dead due to hunger and exposure to cold temperatures. Electricity was unavailable. They could not heat their homes, nor move water, buy food, move money. There were so many to rescue and the roads were so frozen over with sheets of ice no one could help them. Some home roofs were damaged as plumbing in the roof burst and flooded the ceiling then broke through and gushed onto the floors below. In a few cases people died from carbon monoxide poisoning and several homes burned as residents attempted to light their way with oil lamps and instead caused a house fire that no fire department could reach. Now we’re seeing it again at the end of the 3rd week in May when most American are preparing their boats and homes and gardens for summer. Additionally the weather has been very harsh for American and Chinese farmers. Countries that usually export food cannot continue at the pace they did. We must learn to grow our own! The weather is quite irregular over Turkey, Ukraine and other European countries too. The wheat flour I buy is probably from 8 Turkey. Soon it may be unavailable from anywhere at any price! These issues are getting very serious, very fast! This is as serious as domestic issues can get.