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Baked Potatoes

Ingredients (use vegan versions):

* 4 medium red potatoes
* 1 tablespoon olive oil
* 1 medium yellow squash, sliced
* 1 medium zucchini, sliced
* 1 clove garlic, minced
* 1 onion, chopped
* 1 15 oz can vegetarian chili

Directions:

Scrub potatoes, pat dry and pierce with a fork 3-4 times.
Place in a microwave and cook until done according to your
own microwave (usually 12 minutes). Sautee the squash,
onion and garlic in oil until tender. At the same time,
warm the chili.

Split the potatoes and add the sauteed veggies and top with
chili. You can also add vegan sour cream.

Serves: 2

Preparation time: 20 min

Fredos Spinach Tart

Ingredients (use vegan versions):

* 750g frozen spinach
* 250g frozen mushrooms
* 1 big onion
* 3 cloves of garlic
* 3 spoons of Olive Oil
* 2 pinchs of salt
* (Optional: one half a pear)
* 1 packet of frozen puff pastry

Directions:

Unfreeze ALL the ingredients in a NATURAL way.
Boil the Spinach and Mushrooms in a pot for 15 min and
drain them well.

Cut the Onion and garlic and fry them in a frying pan wih
the oil and salt. When Onions are more or less fried and
look transparent pour the Spinach and Mushrooms and saute
them well.

Meanwhile we’ve covered the bottom of an anti-adherent pan
(Roast Resistant) with half a puff pastry. Let’s pour the
mixture we got above and cover it with the rest of the
pastry, making a tart.

Roast it at medium heat for half an hour (sorry I don’t have
timer and temp measurer, so you�ll have got to watch the
tart)

NOTE: You can do it with fresh ingredients. I’m for frozen
vegetables because they preserve all their vitamins, and
besides it’s easier to get them in every season. The puff
pastry can content “BUTTER”. If you don�t want to do it with
that pastry try other or vegan bread, but the tast wont be the
same.

Serves: 4

Preparation time: 1 hour

Garlic Brussels Sprouts

Ingredients (use vegan versions):

* 1 1/2 pounds or so Brussels sprouts
* 4 tablespoon olive oil
* 5-6 whole garlic cloves
* 1/4 cup sliced almonds, unsalted

Directions:

1. Trim the unsightly outer leaves from
the sprouts. Trim off bottom stalk and
cut each sprout in half, the large ones
into quarters.

2. Steam sprouts for only 2-3 minutes,
or until bright green and still firm -
they will cook longer in the saute
stage.

3. Heat olive oil on low heat or at
number 3 and saute the cloves slowly
for about 5-7 minutes as you flavor the
oil.

4. Toss the well-drained sprouts in
with the oil and saute for about 3-4
minutes.

5. Add the almonds and saute 2 minutes
more.

6. Serve on a serving platter and
admire the bright green color and
wonderful garlic aroma!

Mushroom Melt

Ingredients (use vegan versions):

* 2-3 cups sliced mushrooms
* 1 cup sliced onion
* 1/3 cup shredded vegan soy cheese
* green onions
* salt to taste
* vegan Dijon mustard to taste

Directions:

A quick ‘n easy little side dish. Not to mention
tasty.

Saute mushrooms and onions until soft in a bit of
olive oil. Turn off heat and add cheese, mixing
well. Add about one tablespoon dijon mustard, a
small handful of chopped green onions and salt
to taste.

Serves: 2 - 4

Preparation time: 15 min

Delicious Green Beans

Ingredients (use vegan versions):

* 1 lb green beans
* 1 heaped tablespoon tahini
* 2 tablespoon roughly crushed peanuts
* 2 tablespoon tamari
* 2 tablespoon vegan red wine vinegar
* 1 tablespoon vegan brown sugar
* 2 pods garlic, crushed
* few drops hot oil
* pinch salt

Directions:

Top and tail french beans. Steam them whole a few mins.

In 2 tsps hot water, whisk in the tahini till smooth and in mix the
remaining ingredients. This makes the “dressing” - pour on top of beans
and toss. Looks real attractive too.

Mushroom Ragout

Ingredients (use vegan versions):

* 1 oz dried porcini mushrooms (see note)
* 2 Tbl diluted balsamic vinegar
* 1 large red onion, finely minced
* 2 small garlic cloves, finely minced
* 1 lb fresh brown mushrooms, such as cremini or portobello, well-cleaned and sliced
* 3-4 small ripe plum tomatoes, chopped
* 1 Tbl chopped flat leaf parsley
* salt
* freshly ground pepper

Directions:

Soak dried mushrooms in warm water to cover for at least 45 minutes or
until softened. Remove from liquid carefully and rinse well under cold
running water to remove any sand clinging.

Chop mushrooms roughly and drain thoroughly. Strain soaking liquid at
least twice through a sieve lined with cheesecloth and reserve.

Heat a couple of teaspoons of reserved mushroom liquid and diluted
balsamic vinegar in a heavy skillet and saute onion until translucent
and tender, 10-15 minutes. Use additional mushroom liquid if onions
start to stick. Add garlic and all mushrooms, turn heat to low and
cook, stirring intermittently, for up to 20 minutes, until tender. Add
tomatoes, parsley, salt and pepper to taste. Continue cooking another
5 minutes.

Serve over slices of polenta. Serves 8-10 as an appetizer.

Note: the dried porcini are expensive but integral. They have an
incredible woodsy flavor and odor.

Fried Green Tomatoes

Ingredients (use vegan versions):

* 4 large green tomatoes, not ripe at all
* 1/2 cup flour or
* 1 teaspoon salt
* 1/4 teaspoon pepper

Directions:

Slice firm green tomatoes into 1/4-inch slices. Mix flour
or cornmeal with salt and pepper. Dip tomatoes in this
mixture. Place in heavy skilet containing hot oil. Fry
slowly until brown, turning once.

A delicious southern delicacy. Not low-fat, but yummy.

Serves: 6

Preparation time: 20 min

Awesome Twice Baked Potatoes

Ingredients (use vegan versions):

* 2 med. Russet or Idaho Potatoes
* 1/4 of a Vegetable Bouillon cube*
* 1/4 cup of SILK (or other vegan soymilk) approx. depends on size of potato
* 1 large clove Garlic, minced
* 1 to 2 tablespoon Canoleo or Spectrum
* 2 or more tablespoon Flaxseed Meal
* Salt and Pepper to taste

Directions:

Bake potatoes at 375 for 1 hour or until done. Remove
potatoes from oven, let cool slightly. While potatoes are
cooling saute garlic in Canoleo for about 2 minutes, add
vegetable bouillon + a small amount of water to mix with.
Take off heat. Scoop insides out of potato into bowl, add
garlic mixture, flaxseed meal, Silk, salt & pepper. Mix
together, put back into potato shells, bake for another 15
minutes or until slightly browned and you have one awesome
tasting potato. Have with sauteed veggies such as
broccoli, brussels or artichoke hearts.

*Best Bouillon cube=”Balanced Food” ORGANIC Vegetable
Bouillon Cubes

Serves: 2

Preparation time: 1 1/2 hours

Eggplant and Green Bean Stew

Ingredients (use vegan versions):

* 1 large eggplant
* 1/2 lb or so of fresh (or frozen) green beans
* 2 15 oz cans of stewed or diced tomatoes
* 1 onion
* 2 cloves of garlic
* 2 green peppers
* salt, pepper, basil, oregano, other italian seasonings
* olive oil

Directions:

Chop the pepper, onion, and garlic and saute them in olive
oil. Add the seasonings (as much as you like). Cube the
eggplant into about 1″ cubes and add them to the
onion/pepper/garlic mixture. Cook them while you take the
ends off of the green beans and wash them. Add the green
beans and tomatoes to the pot and cover. Simmer, stirring
occasionally, until the beans are as soft as you like them.

Serve by itself, with pasta/rice, or with good crusty
bread.

Serves: 3 - 4

Preparation time: 20 min

Baked French Onion Veggies

Ingredients (use vegan versions):

* 4 medium potatoes
* 4 large carrots
* 1 large onion
* 6 cloves garlic
* 1 sweet potato
* any kind of beans (green, butter)
* 1 parsnip
* some whole mushrooms
* 2 packets of vegan French onion soup mix
* approx. 1 1/2 cups water
* mixed herbs

Directions:

Preheat oven to fairly hot, chop all veggies and put in an oven bag. Mix soup packets
with water, pour onto veggies and seal bag. Put in oven for approx. 30 mins or until
veggies are tender.

Serves: 4

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