Curried Cauliflower – Phul Gobi (Pithwali)

Ingredients

2 lb Cauliflower (flowerets)

2 cup Onion, chopped finely

2 TBLspoon Ginger

2 hot Chilies

½ teaspoon Black Mustard seeds

1 teaspoon ground Turmeric

2 TBLspoon Olive Oil

½ teaspoon Cumin powder

1 Tomato, chopped finely

3 TBLspoon Cilantro, chopped

Salt and Pepper (amount to your preference)

Directions

Heat Oil in pan and add Seeds.  Add Onions, Ginger, Chilies, Turmeric and sauté.  Add Cauliflower and Tomato.  Continue to cook mixture.  When tender, add Cumin and Cilantro.  Season with Salt and Pepper and serve.

Abstinent Measuring

1 cup = 1 vegetable

*contribution from Area II Cookbook 2004

Liz Pancake with Apple Topping

Ingredients

1 Apple, cored, pared and cut into chunks

3 TBLspoon Oat Bran

¼ teaspoon Cinnamon

1 teaspoon Artificial Sweetener (Splenda recommended)

¼ cup Egg Substitute

2 oz Ricotta Cheese

¼ teaspoon Baking Powder

Directions

Preheat small shallow pan for Pancake.   Place chopped Apple in microwavable bowl with ½ cup Water, Cinnamon and 1 packet Artificial Sweetener.  Cook in microwave for three minutes and let stand until Pancake is done.  Combine Egg Substitute, Ricotta, Bran and Baking Powder in small bowl and mix well with fork.  Spray pan with nonstick spray and add Egg mixture.  Cover pan to allow Pancake to steam.  Cook over med heat.  Turn Pancake when browned on bottom and remove from heat when cooked to medium brown on both sides.  Serve hot with Apple topping and enjoy!

Makes 1 serving

Abstinent Measuring

One serving = 3 TBLspoon bran, 1 protein and 1 fruit

Notes

Other varieties

·         If you do not want to top with Fruit, try 2 TBLspoon Sugar-free Syrup on top.

·         Try using ½ fruit in pancake by adding ½ c blueberries to the batter – or heating the Blueberries with artificial sweetener and water to make a topping.

*contribution from Area II Cookbook 2004

Parsnips Au Gratin

Ingredients

8 oz Parsnips, peeled & thinly sliced

1 oz Cheese

½ teaspoon Arrowroot

2 TBLspoon Milk

dash Nutmeg

Salt (amount to your preference)

Directions

Cook Parsnips in microwave in 3 TBLspoon of Water.  Cook on high until done/tender. Discard any remaining Water.  Grate or finely chop Cheese.  Melt together with Milk in a separate small dish.  Blend melted Cheese mixture together with fork adding Arrowroot, Nutmeg and Salt.  Pour mixture over cooked Parsnips and mix thoroughly.  Return to microwave to heat, if needed.

Makes 1 serving

Abstinent Measuring

Each serving = 1 vegetable, ½ protein, ¼ condiment, 2 TBLspoon Milk from coffee reserve

*contribution from Area II Cookbook 2004

Curried Spring Asparagus Soup

Ingredients

1 lb fresh Asparagus

6 cup Chicken Stock or Bouillon

2 teaspoon Butter

3 TBLspoon Arrowroot

3 large Egg Yolks

1 teaspoon Curry Powder (or more according to preference)

1 cup Milk

Salt and freshly ground White Pepper

Directions

Remove and discard woody ends from Asparagus stalks.  Scrape spears with vegetable peeler, Cut off tips and reserve.  Dice stalks and combine with stock in 4 quart saucepan.  Bring to boil and cook uncovered for 10 minutes or until very tender.  Cool, then puree in 'blender or food processor.  Set aside.  Melt Butter over low heat in large heavy saucepan.  Add Arrowroot and cook, stirring constantly, 2 to 3 minutes.  Stir in puree and bring to boil over medium heat. Add Asparagus tips.  Cover and simmer 10 minutes or until tips are tender.  While soup is simmering, thoroughly combine Yolks, Curry and Milk with whisk.  Add to soup and heat through but do not let boil.  Season to taste with salt and pepper.  Serve hot.

Makes 2 servings.

Abstinent Measuring

Each serving = 1 protein, 2 vegetables and 1 tsp oil

*contribution from Area II Cookbook 2004

Tuna Casserole

Ingredients

1 – 8 oz can Tuna, drained

1 – 8 oz can Baby Peas, drained

2 oz grated Cheddar Cheese

1 can Mushroom Soup

1 pkg Onion Soup mix,  diluted with Water

4 teaspoon Butter

1 pkg Garlic/Parsley 100% Wheat Noodles (4 oz after cooking)

1 slice Ezekiel Bread, toasted and grated for bread crumb topping

Salt, Pepper and Garlic may be added to soup as desired

Directions

Preheat oven to 350 degrees.

Cook Noodles and mix with melted Butter to prevent Noodles from sticking.

Grate toasted Bread to make crumbs and set aside to harden.

Spray square baking dish (8”x8”) with nonstick spray.  Place 1/3 of the Noodles on the bottom of the baking dish and sprinkle with 1/3 of the Peas, 1/3 of the grated Cheese, and 1/3 of the Tuna.  Repeat layers two more times.  Mix Soups and seasonings together and pour over the casserole.  Sprinkle Ezekiel breadcrumbs on the top of the casserole. 

Bake 30 to 45 minutes or until Cheese has melted and Bread Crumbs are brown.  

Cut into 4 portions to make 4 servings.

Abstinent Measuring

1 portion(1/4 recipe)  = 1 grain, 1 protein, ¼ vegetable, and 1 teaspoon oil

Serving Suggestions

Serve with a salad for a tasty meal.

*contribution from Area II Cookbook 2004

Vegan Vegetable Skewers

Ingredients

2 cup of the following vegetables cut into 1-inch pieces, or any other roasting veggies:

Mushrooms - White, Golden, or Portabella

Bell Peppers of any or all colors

Onions - Yellow or Red (do not separate layers completely otherwise onions tend to burn), use at least 3 layers per Onion piece on skewer

Zucchini

Tomatoes, Regular or Cherry Tomatoes

Carrots - large (small Carrot pieces tend to break when skewering)

I teaspoon Olive Oil

Spice mixture:

Garlic Salt

Onion Salt

Paprika

Parsley

Dill or Rosemary

Ground Red Pepper (all according to your preference)

1 teaspoon Olive Oil

Other items

Large Bamboo Skewers,  soaked in water to prevent scorching

Directions

Skewer the chopped vegetables, making sure they are close together.  Mix spices with the olive oil in a small container and brush veggies with oil mixture using a small basting brush.  Cook skewers on grill until veggies are tender, turning often to ensure they don't burn. Use hickory or mesquite chips when grilling to add more flavor.

Abstinent Measuring

1 recipe = 2 vegetables and 1 fat

Make-it-a-Meal

Great with 4 oz. of Vegan Meatless Hamburger-style Patties and a 1 cup Salad for dinner.

*contribution from Area II Cookbook 2004

Zesty Orange Breakfast Omelets

Ingredients

4 Eggs, separated

2 pkgs Artificial sweetener

¼ teaspoon Cinnamon,

¼ teaspoon Orange rind

½ teaspoon Vanilla extract

1 Orange, segmented

4 oz Mandarin Oranges in water (or their own juice – no sugar added)

dash of Ginger

2 teaspoon Butter

Directions

With a fork blend together in a small bowl Egg Yolks, Orange rind, Cinnamon, Vanilla and Ginger.  Whip Egg whites with artificial sweetener to a stiff peak.  Fold Egg Whites carefully into Egg Yolk mixture.  Cut Mandarin Oranges into large pieces and add to mix. Add Butter to hot omelet pan.  Add Egg mixture and cover.  Cook on low setting until brown on bottom and top is firm.  Gently turn (once only).  Cut in half and serve with Orange slices on the side.

Makes 2 servings

Abstinent Measuring

Each serving = 1 protein, 1 fruit, 1 teaspoon oil

*contribution from Area II Cookbook 2004

Mel’s Slaw

Ingredients

1 small head Cauliflower- peel and cut stems, julienne core

1 head large Broccoli 6" across- peel and cut stems, julienne core

1 pkg Broccoli Slaw

1 pkg shredded Carrots

½ head finely shredded Cabbage (some red for color)

1 BIG sweet Onion (from chili or Vidalia), chopped fine

2 stalks finely chopped Celery

Dressing for 8 oz Slaw:

2 TBLspoon Mustard

2 TBLspoon sugar-free Maple Syrup

1 TBLspoon Balsamic Vinegar

Directions

Prepare and mix raw Cauliflower, Broccoli, Carrots, Cabbage, etc. Separate 8 oz of mixture and add dressing. 

Abstinent Measuring

one serving = 8 oz Veggie mix + dressing = 1 vegetable  

*contribution from Janann Y

CHILI the CEAHOW Way

Ingredients

2 ½ pounds ground Turkey or Beef

2 Large Onions

2 TBLspoon Cumin

1 TBLspoon Chili Powder

2 TBLspoon Paprika

½ teaspoon Cinnamon

2 teaspoon. Salt

1 large can Diced Tomatoes (28 oz)

1 can Rotel Tomatoes

12 oz jar Salsa

1 -6 oz can diced Green Chilies

2 cans beans of your choice (Pinto, Kidney etc)

Directions

Brown the Meat and Onions, then add Spices, stir well. Put meat mixture in Crockpot with Tomatoes, Salsa, Chilies and Beans.  Stew until thoroughly melded and hot.

Makes 12 cups (6x2 cup servings)

Abstinent Measuring

Each serving 2 cups = 1 protein and 1 vegetable

*contribution from Janann Y

Laura’s Wheat Germ Cookie

Ingredients

1 oz. Wheat Germ

1/2-1 pkg Splenda or other  non-sugar sweetener

1 teaspoon Butter-(real butter works best)

2 scant teaspoon. Water

2-3 drops Vanilla extract

2-3 drops Almond extract

Directions

Melt butter in bottom of coffee cup, swirl around to coat sides, add all other ingredients and stir with a fork to get well mixed, and then tap down smooth with a spoon.  Microwave 1 minute and 10 seconds.  Let cool, go around edges with a knife and it should come out easily.

Abstinent Measuring

1 serving = 1 vegetable and one fat

*contribution from Janann Y

Gucci Sushi

A fun way to eat your whole grain serving with a little Asian flair!
Ingredients:
1/2 cup cooked brown rice (any brand)
1/4 c hummus (to get the rice sticky)
2 thin slices of red bell pepper
2 thin, long slices of cucumber
2 T. fat free cream cheese
1 paper thin sheet of seaweed wrap (10 calories)
In a small bowl mix the hummus and the rice together to create a sticky ball. Lay out the seaweed wrap on a flat surface and spread out the rice to about 2/3 of the distance to the top.
Place the slices of vegetables (you could also use cooked asparagus or any other veggie) on the rice. Gently roll up the wrap to meet the top. Gently moisten the top end so it will stick to the rest when it is rolled up. Slice in 1 inch pieces. Sprinkle soy sauce for extra flavor. The first photo equals 1 serving.
Abstinent Measuring:
1 grain serving
1 fat
1/4 protein
1/8 vegetable
Make it a Meal:
Make a stir fry with 3 oz chicken and 3/4 cups of the left over sliced vegetables. Add an 8 oz salad and you have a fun, abstinent meal!