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Banana Syrup

Ingredients (use vegan versions):

* 3 yellow bananas, peeled and sliced, spots optional
* 3/4-1 cup fructose
* water

Directions:

1. In a medium bowl, mash about half a banana.

2. Sprinkle with 1/4 cup fructose and leave at bottom of
bowl.

3. Add remaining bananas and 1/2 cup fructose over top.

4. Stir for 2 minutes, until fructose and bananas form a
thick syrup with nice slices of bananas throughout.

5. Add water and fructose to desired sweetness, flavor and
consistency.

* Serve atop your favorite whole grain pancakes *

Serves: 6

Preparation time: 5 min

A Twist on Tabbouleh

Ingredients (use vegan versions):

* 1 cup of whole wheat bulgur
* 4 green onions
* 1 Roma tomato or equivalent of sun dried tomato
* 3 garlic cloves
* 2 teaspoon curry powder
* chili powder to taste
* water

Directions:

Bring 2-3 cups of water to a boil, add
the bulgur stir and return to boil. Let boil for 10 minutes, reduce heat
to low.

Chop green onions and garlic, add to
bulgur, stir well. Turn up heat to
medium for 5-8 minutes. You may need to add a little more
water during this time, so watch the
pot!

Chop tomatoes, do not remove seeds,
and add to bulgur mixture.

Reduce heat again and let simmer until
water has almost cooked out.

Serve warm or cold.

Serves: 4

Preparation time: 15 min

Lemon Pepper Couscous

Ingredients (use vegan versions):

* 2/3 cup dry cous-cous
* 2/3 cup hot water
* one scallion
* one can low-salt garbanzos
* lemon-pepper seasoning

Directions:

Add the hot water to the cous-cous. While you’re waiting for the
cous-cous to soak up the water, thin-slice the scallion. When the
cous-cous is ready (about 12-15 minutes), toss garbanzo beans in the
micro for about 20 seconds to heat. Drain ‘em and pour the cous-cous
over the garbanzos (or vice-versa), stir in the scallions, add
lemon-pepper to taste (ours goes a long way), and eat!

I suspect that this would be even better with some steamed brocolli
and carrots tossed in (the possibilities are endless), but this was
the simplest of simple meals. I had 1/2 last night and the other half
is beckoning to me from the staff room fridge.

Avocado Tofu Dip

Ingredients (use vegan versions):

* 1 package silken tofu
* 2 avocados
* 3 tablespoon your favorite oil (olive, flax, hemp)
* 2 tablespoon cider vinegar
* 1 tablespoon lemon juice (1 1/2 for more kick)
* 1 teaspoon tamari
* 2 cloves garlic, minced
* 1/2 small onion, minced
* a little salt & pepper to taste
* chili powder to garnish

Directions:

Throw it all in a blender and let it rip.

Use for pumpernickel, flat bread or
veggie dip, or whatever you like to dip
most.

This is incredibly smooth & rich. It’s
mild, so not overwhelming. Of course,
the seasonings can be upped a bit for
added kick, but for me the richness does
it all. Great for a hot summer day like
today when you can’t bear to turn on the
stove!

Preparation time: 10 min

Blueberry ‘Yogurt’

Ingredients (use vegan versions):

* 2-10 oz pkgs Mori-Nu firm tofu
* 1/2 cup water
* 2/3 cup sweetener-maple syrup, brown rice syrup, etc
* 2 cup frozen blueberries
* 1 teaspoon blueberry extract
* 1 teaspoon raspberry extract

Directions:

Combine all ingredients in blender, process until smooth.

I sometimes will keep some of the blueberries whole, and
stir them through when I am done blending, but before
serving.

You can vary this with just about any fresh or frozen fruit
and extracts to match.

This may also be frozen in an ice cream machine for ice
cream, or freeze in ice cube trays.

Serves: 4

Preparation time: 15 min

Potage Esau

Ingredients (use vegan versions):

* 8 oz Red Lentils
* 6 oz Onion ( finely chopped )
* 3 oz Carrot ( finely chopped )
* 6 cloves Garlic ( finely chopped )
* 1 inch Fresh Root ginger ( finely chopped )
* 8 Chillies, dried or fresh
* 1/2 teaspoon Chilli powder
* 1 teaspoon Powdered Cumin Seed
* 2 pints water
* Juice of 1 lemon
* Tablespoon vegetable oil
* Black pepper to taste

Directions:

Bring water to the boil in a large saucepan.
Put 4 dried chillies, half of the 1 inch piece Ginger, pepper
and previously washed Lentils into it.
Bring back to the boil and simmer for 1 hour.
In a pan, fry the onion, garlic, carrot, and the remaining ginger
until golden. Add the cumin, chilli powder and remaining dried
chillies and fry for 2 to 3 minutes.
After the Lentils have cooked, add the contents of the frying pan
to the pot and cook for 15 minutes. Add the Lemon Juice.
Serve with croutons or toast and a mixed side salad.

Serves: 4

Preparation time: 90 min

Nutty Quinoa Hash

Ingredients (use vegan versions):

* 1 cup uncooked quinoa, rinsed
* 2 cups water
* 2 medium potatoes, diced
* 1 small onion, chopped
* 2 large stalks celery, chopped
* 1 small green bell pepper, chopped
* 1/2 small zucchini, chopped
* 1 can (16 oz) corn, or pre-cooked fresh or frozen corn
* favorite all-purpose seasoning (I use a spicy Creole blend)
* at least 3 tablespoon crunchy peanut butter, or 3 tablespoon creamy and 2 teaspoon chopped peanuts

Directions:

In a medium saucepan, bring the two cups of water
to a boil over medium-high heat. Add the quinoa,
return to a boil, cover and reduce heat to medium-
low. Simmer until all water has been absorbed.
Set aside.

In a large skillet, heat olive or canola oil on
medium heat. Add the potatoes; cook, stirring
occasionally, until potatoes are thoroughly
cooked and slightly crispy. Add the onion,
celery, and bell pepper; cook until each is
slightly soft. Add zucchini & corn; cook until
zucchini is soft and corn is heated through. Add
seasoning to taste. Remove from heat.

Add the peanut butter to the quinoa and stir
until thoroughly blended. Add chopped nuts, if
using, and stir. Add the quinoa to the
vegetables and mix well.

Serves: 4 - 6

Preparation time: 20 min

Idiot Proof Yummy Couscous

Ingredients (use vegan versions):

* One package of couscous (or about 2 cups dry)
* 2 cups of broth (water & any vegan powdered broth)
* 1 can of VegAll (mixed vegetables)
* 1 tablespoon non-hydrogenated vegan margarine
* Garlic salt to taste
* Vegan Parmesan to taste

Directions:

1. Bring the broth to a boil.

2. Add the couscous, turn off the
heat, and cover the pot for five
minutes.

3. Add the margarine and the VegAll to
the couscous and mix completely.

4. Add garlic salt and mix, repeating
this step until it’s as garlicky as you
like it.

5. Sprinkle vegan parmesan on top, and
eat!

This makes a great lunch to take to
work, can be eaten hot or cold, and
takes almost NO time to cook!

Serves: 4 - 5

Preparation time: 15 min

Amaranth with Spinach Tomato Mushroom Sauce

Ingredients (use vegan versions):

* 1 cup amaranth
* 1 tablespoon olive oil
* 1 bunch spinach
* 2 ripe tomatoes
* 1/2 lb mushrooms, sliced
* 1 1/2 teaspoon bazil
* 1 1/2 teaspoon oregano
* salt and pepper to taste
* pinch garlic powder, or one clove minced
* pinch onion powder, or 1 tablespoon minced

Directions:

Prepare amaranth (a grain I haven’t seen used elsewhere in
this directory) seperately. This sauce will also work
nicely with pasta. I just stir the sauce directly into the
amaranth. This makes for a warm, cozy meal. I can make it
on my lunch break,in about 30 minutes, when I have all the
ingredients on hand.

Sauce:

Stem and wash spinach, then boil until tender, approx 20
min. Dip tomatoes into boiling water to loosen skin, then
core and peel. Chop tomato corsely. Heat oil in large
skillet over medium heat. Add garlic and onion. Saute
approx 2 min. Add tomato, mushroom, basil, oregano, salt,
pepper, and 1 tablespoon water. Cook approx 5 min,
stirring occasionally. Drain and chop spinach, then add to
tomato concoction. Cook an additional 10-15 min, stirring
occasionally. Mash tomato somewhat as you cook.

Amaranth is GREAT because it is high in iron, and I lean
towards the anemic side much of the time. One serving
provides 60% of your RDA. I think it tastes a lot like
grits. I’ve also heard it compared to fish eggs, but I’ve
never had them so I wouldn’t know. It MUST be yummier than
fish eggs; I love it.

Serves: 2

Preparation time: 45 min

Gondola Dream

Ingredients (use vegan versions):

* 3 cups flour
* 5 juicy tomatoes
* 1 sundried tomato
* 1 cup barley
* 1/2 cup applesauce
* 11 apricots
* 1/4 cup diced walnuts
* 2 apples
* a wee pinch of paprika
* 1 tablespoon vegan white wine
* 1 tps. cardamen
* 1 cup macaroni noodles

Directions:

1. Bring the noodles to a boil. Add vegan white wine, sundried tomato and walnuts. Slice the
apples into small pieces, boil with other ingredients.
2. Mix flour, paprika, cardamen, applesauce and barley.
3. Mix tomatoes and apricots.
4. Gradually bring boiling ingredients to a simmer and add to flour mixture. Beat to a
froth.
5. Put in a large bowl and refridgerate for one hour.
6. Top with tomatoes and apricots and serve.

Serves: 11

Preparation time: 3 hours

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