Easy Vegan Sushi

Ingredients

½ cup cooked short-grain Sticky Brown Rice

Sushi Nori (dried sea weed wrapper)

½ Pickled Ume Plum, finely diced

Vegetable strings - Cucumber, Carrot, Radish, etc. - less than one ounce per roll

Directions

While Rice is still warm, mix Rice with Ume Plum.

Place Nori on wax paper and spread Rice evenly over entire piece of Nori, leaving about ¼ inch of nod around edges. Nori will become soft. With the wide end positioned horizontally to you, place Veggie strings on the Rice about ½ inch from the edge of the Rice on the side of the Nori closest to you. Veggie strings should be placed in a row along the entire length of the Nori (horizontally to you).

Starting with the Veggie end, gently roll the Nori "pin-wheel" style away from you, keeping Veggie strings in the middle. Dampen edge of the Nori to allow it to stick to itself when done rolling.

Cut off excess Nori from rolled ends and slice roll into 1 inch pieces with clean sharp knife..

Makes I serving

Abstinent Measuring

1 serving = 1 grain

Note

Refer to Sushi instructional books for more information and different rolling techniques. Bamboo rolling assist devices are available at Asian Markets and Whole Foods

I make several of these at once - when rolled, can be wrapped in plastic wrap and frozen prior to cutting. To defrost, take one roll out the night before and put it in the fridge, it's usually ready by dinner the next night - just slice as instructed above when defrosted.

Where to find it?

Sticky Brown Rice: also called sweet brown Rice - found at Whole Foods in bulk bin area

Pickled Ume Plum: found at Whole Foods and in Asian groceries

Serving Suggestions

Serve with Soy Sauce, Wasabi and Pickled Ginger

Make-it-A-Meal

Great with 8 oz. adzuki beans on the side with 2 cups of stir-fry Veggies for dinner

*contribution from Area II Cookbook 2004

Sue’s Pickled Beets

My Grandmothers, both of them, made the best pickled beets.  The whole ritual of going down into the musty basement and over to the shelves of canned food, selecting just the right jar(s) for supper, cracking the seal once back up in the kitchen and spilling the contents into a waiting dish or pan. It brings back so many sweet memories of summer-time at their elbows, watching and learning.  Helping them prepare the fruits and vegetables for canning may take some effort and time to prepare, but the results are delicious.  Pickled Beets in particular are my favorite and a welcome tart-sweet counterpoint to any meal.  My recipe adds a little southern spice to their mid-west wholesomeness.  

Ingredients

25 lbs of medium Red Beet (one box), trim root tip and tops.

6 large Yellow Onion, sliced thin

6 cups Apple Cider Vinegar

3 cups Water

24 packets of Stevia (or other Sugar substitute) (or more to taste)

12 – 2 ½ “ Cinnamon Stick

12 medium Bay Leaf  (combine 2 small to equal 1 medium)

48 whole Cloves

6 teaspoon Orange Peel

12 Jalapeno Peppers, quarter lengthwise, remove seeds

12 Cayenne Peppers, whole (optional)

Directions

The Beets

Boil Red Beets like you would potatoes.  They are “done” when a fork pierces the flesh easily.  Dump in sink to cool.  Put on rubber or latex glove unless you want red skin. When the Beets are cool enough to handle, peel the Beets.  This is easily done.  When cooked and still a little warm, the skin of the beet will literally rub off.  Trim any rough spots left.  Dice or slice beets into large-ish pieces.  For ease in the next step, put all prepared beets in large container before assembly in next step.

The Juice

Mix Apple Cider Vinegar and Water into large pitcher.  You can do this in smaller batches if your pitcher wont hold the 9 cups.  Just mix in 2 parts Vinegar 1 part Water ratio.

Per quart Jar

See Note below about Canning

Add 2 packets of Stevia, 1 Cinnamon Stick, 1 Bay Leaf, 2 whole Cloves, ½ teaspoon Orange Peel, 1 quartered Jalapeno Pepper, 1 Cayenne Peppers.  Add ½ - ¾ cup Juice (Vinegar/Water) to the Jar and swish around until it’s mixed.  Imagine enough sliced Onion to equal ½ of the original Onion, this is the amount per Quart Jar.  Alternately add Beets and Onion, gently pressing and packing them into the jar until they reach the “bottom of the neck of the jar.”  Fill jar with Juice, to cover the beets.  Add the Juice SLOWLY, jiggling and shaking the jar to encourage any trapped air bubble to rise to the top.  Put on your lid and screw the ring on very tightly.

Process the Jars

Quart Jars should process in boiling water for 35 minutes. See Note below.  Remove and let cool completely.  Label jars with contents and date. 

Serving

Place Jar in refrigerator, chilling completely before serving. 

Abstinent Measuring

1 cup Beets = 1 vegetable

Note

1.        This recipes aims at 12 quarts of pickled beets. 

If you want few quarts, prepare the quantity of beet desired, then follow the “per quart jar” directions for spices.  Process quart jar for 35 minutes.  If you want pint jars, half the “per quart jar” directions.  Process pints jars in boiling water for 30 minutes.

2.       Canning is becoming a lost art.  Please spend a few minutes on the internet and look up general canning advice, tools and processing times. 

a.        Generally you want very very clean jars and lids.  One trick is to run them thru the dish washer just before use. 

b.       You want the water boiling in the huge, multi gallon processing pan before you add the filled jars.  And then you don’t start the “processing time” until the water starts to boil again.  Processing time for pints is 30 minutes and for quarts is 35 minutes.  Don’t cut the time short. Remember that you are sterilizing and killing microbes and you are using heat to do it.  

Dressing Du Jour

This is called “du jour” because you can create an almost infinite number of new dressings every day. 

Ingredients

1 teaspoon Oil

1 TBLspoon Water

2 teaspoon Vinegar

1 teaspoon Spices

Optional

1 teaspoon Fat-free Sugar-free dressing

A portion of protein

A liberal dose of imagination is always a good ingredient!

Directions

Whisk together a choice of Oil, Vinegar, Spices and Water, adding a portion of protein or fat-free dressing as you like.  Experiment and enjoy.  There’s no reason to become bored with your salad or its dressing!

Abstinent Measuring

2  TBLSpoon = 1 Salad Dressing.  Include protein if used.

Note

OIL: Monday use olive oil, Tuesday use mayonnaise, Wednesday use sesame oil, Thursday use safflower oil, Friday use peanut oil, Saturday use hazelnut oil, Sunday use walnut oil

VINEGAR: cider vinegar, brown rice vinegar, white vinegar, red wine vinegar, tarragon vinegar, white wine vinegar, champagne vinegar…

SPICES: blends of Italian, Chinese, Cajun, Garden mix, pepper mix, Creole mix, sweetened (artificial sweetener) blends with ginger and orange rind… try adding a fresh herb like cilantro, basil, dill, oregano or grating in a vegetable you don’t usually put in your salads like celery root, beets, turnips or rutabaga.

INCORPORATING PART OF THE PROTEIN: buttermilk, yogurt, cottage cheese, feta, blue cheese, Parmesan, Romano, other shredded cheeses are all fair game in small doses.

*contribution from Area II Cookbook 2004

Quick ‘n Easy Soup in a Hurry

Ingredients

1 cup Bouillon (or chicken, vegetable or beef broth)

1 cup of your favorite  Vegetable (see note below)

your favorite spices, ½-1 teaspoon, to preference

salt/pepper to preference

Optional

4 oz precooked chicken, beef or pork.

½ cup cooked brown rice or whole grain pasta

Directions

Place all ingredients in the microwave or in a pan.  Cook until vegetables just reached tender. Voila! There’s Soup!

Makes 1 serving

Abstinent Measuring

Each serving = 1 vegetable

Note

Vegetable Choices: carrot, onion, green pepper, celery take longer to soften. Chopped cabbage, tomato, summer squash, zucchini and especially mushrooms take much less time to soften.

Favorite Spices:  if in doubt, use pre-mixed spices like Mrs Dash, or Poultry Seasoning

Make-it-a-meal

A nice quick meal: double the recipe and add the optional Protein. Abstinent measure = 1 veggies and 1 protein

*contribution from Area II Cookbook 2004

Wild Berry Yogurt

Ingredients

½ cup plain Yogurt

½ cup Sugar-free Gelatin (Cherry or Strawberry or Raspberry or a combination)

3 TBLspoon Oat Bran

2 TBLspoon Sugar-free Syrup (preferable a berry flavor)

1 packet Artificial Sweetener

1 cup mixed Fruit – your choice - Berries, Pineapple, Banana…

Directions

Mix all ingredients in large cereal bowl and place in freezer for 10 to 20 minutes.  Ready to enjoy!

Makes 1 serving

Abstinent Measuring

Each serving = 3 TBLspoon Bran, 1 Protein, ½ c Jello

Note

A scant ¼ teaspoon of Crystal Light Raspberry Tea (or other flavor of your choice) can be used in place of Sugar-free Syrup

*contribution from Area II Cookbook 2004

Cottage/Apple Bran Muffin

Ingredients

1 Egg, beaten

2 oz Cottage Ccheese

1 teaspoon Baking Powder

Cinnamon (amount to your preference)

6 TBLspoon Bran

½ cup Unsweetened Applesauce

1 packet Artificial Sweetener

Directions

Preheat oven to 350 degrees. Spray muffin pan with nonstick spray. Mix ingredients in the order listed.  Fill each muffin cup ½ full. Bake for 20 minutes.

Makes 3 muffins

Abstinent Measuring

Each muffin = 1/3 protein, 1/3 fruit, 2 TBLspoon bran

*contribution from Area II Cookbook 2004

Broccoli Puree

Ingredients

2 large bunches (about 2 ½ lbs) Broccoli, trimmed

1 TBLspoon + 1 teaspoon Butter

3 Shallots, finely chopped

1 clove Garlic, minced

1 cup Vegetable or Chicken Broth

Salt and freshly ground Pepper

Pinch freshly grated Nutmeg

Directions

Remove Broccoli tops and cut into 1/2-inch florets. Chop Broccoli stalks into 1/4-inch pieces. In a 12-inch nonstick skillet over medium heat, melt 2 teaspoon Butter.  Cook Broccoli stalks, Shallots, and Garlic, and season with Salt,  Pepper, and Nutmeg, stirring 3 to 5 minutes, until Shallots are tender. Add Broth, cover, and simmer 20 minutes, or until Broccoli stalks are very tender and liquid has almost completely evaporated. In a food processor, puree until smooth.  Meanwhile, cook Broccoli florets in boiling Salted Water 3 minutes, or just until tender. Drain in a colander and shock under cold running water to stop the cooking; drain.

To serve: In a 12-inch nonstick skillet, heat puree just until warmed through. Stir in Broccoli florets, remaining 2 teaspoon Butter, and season with Salt and Pepper.

Makes 4 servings

Abstinent Measuring

Each serving = 1 cup = 1 vegetable, 1 teaspoon oil.

*contribution from Area II Cookbook 2004

Mushroom Quiche with Spinach Crust

Ingredients

Crust:

1 ½ cup Oat Bran (less 3 TBLspoon)

1 ½ TBLspoon Butter

¾ lb Spinach, finely minced

½ teaspoon Salt

dash of Nutmeg

nonstick Spray Oil

Quiche:

1 TBLspoon Butter

1 cup Onion, minced

½ teaspoon Salt

¾ lb Mushrooms, sliced

2 TBLspoon fresh Lemon Juice

3 TBLspoon Oat Bran (reserved from crust)

2 teaspoon dry Mustard

1 teaspoon dried Basil

½ teaspoon dried Thyme

2 Eggs

1 cup plain Yogurt

fresh Black Pepper (amount to your preference)

½ cup grated Swiss Cheese (reserving 1/8 c for top of Quiche)

½ cup minced fresh Parsley

Paprika

Directions

Crust preparation:

Preheat oven to 375 degrees.  Spray a 9 or 10-inch pie pan with Nonstick Spray Oil.  Melt the Butter in a large skillet.  Add the Spinach and Salt, sautéing quickly over fairly high heat until the Spinach is limp. Remove from heat; add remaining crust ingredients and mix well.  Pat into the oiled pie pan.  Use a fork at first and then your fingers to mold the crust.  Prebake for 15 minutes – no need to cool before filling.  Reduce heat to 350 degrees.

Quiche preparation:

Melt the Butter in a large deep skillet.  Add Onion and Salt, and cook until the Onion begins to soften (5 to 8 minutes.)  Add the Mushrooms and Lemon Juice.  Cook, stirring often, over medium heat about 5 to 8 minutes more.  Gradually sprinkle in the Oat Bran, Mustard and Herbs, stirring as you go.  Cook and stir over medium heat another 5 minutes.  Set aside.

Beat together Eggs, Yogurt, Black Pepper, Cheese and Parsley in a medium large bowl.  Beat in the Mushroom sauté.  Pour the filling into the prebaked crust.  Top with reserved Cheese and dust with Paprika.  Bake for 30 minutes.  Allow to cool for at least 10 minutes before cutting.  Serve hot or warm.

Makes 8 servings. 

Abstinent Measuring

Each serving contains ½ protein, 1 teaspoon oil, ¾ grain, ½ vegetable.

*contribution from Area II Cookbook 2004

Mexican Scrambled Tofu

Ingredients

8 oz moist (loose) Tofu, drained and mashed

½ cup Salsa

SPICES:

2 teaspoon Parsley

¼ to ½ teaspoon Onion salt

¼ to ½ teaspoon Garlic salt

dash of Cumin and/or Red Pepper,  according to your preference

1 teaspoon Garlic or Pepper flavored oil

optional grain – 1 oz Corn Tortilla

Directions

Mix Tofu, Salsa, and Spices in a separate bowl.  Coat heated medium sized pan with oil. Add Tofu mixture, cooking over medium-low to medium heat, stirring often. Tofu is done when most of the moisture has been reduced and Tofu starts to brown slightly.

Abstinent Measuring

Makes I protein serving and I fat serving

Serving Suggestions

Grain option - Add 1 oz. corn tortilla for tofu-scramble breakfast burrito.

Make-it-A-Meal

Great for breakfast with fresh fruit serving.

*contribution from Area II Cookbook 2004

Fiesta Salad

Ingredients

2 Tomatoes, chopped

1 Red Onion, sliced

3 Bell Peppers, sliced in strips  (1 each: red, yellow, and green)

¼ cup fresh Cilantro

3 TBLspoon Salsa

2 TBLspoon Lemon Juice

½ teaspoon Garlic Salt

¼ teaspoon Black Pepper

¼ teaspoon ground Cumin

lettuce leaves

Directions

Serve 1 cup vegetable mixture over 1 cup or 4 oz lettuce.

Keep the Fiesta Salad mix separate from the lettuce until ready to serve.

Each serving contains 1 cup salad mix over 1 cup or 4 oz lettuce leaves

Abstinent Measuring

Each Serving = 2 vegetables

*contribution from Area II Cookbook 2004

Breakfast (Vegan)

Ingredients

8 oz unsweetened Soymilk

1 cup frozen Fruit (any combination of Strawberries, Blueberries, Blackberries, Raspberries, or Peaches)

5-10 Stevia drops or 1-2 Stevia packets (artificial sweetener)

1 teaspoon sugar-free, alcohol free Vanilla (optional)

¼ teaspoon Cinnamon

dash of Nutmeg (optional)

Directions

Defrost Fruit by taking portion out of freezer the night before and placing in refrigerator, or defrost in microwave if desired. Chop defrosted Fruit into pieces. Add 8 oz Soymilk, Stevia, and optional items to Fruit and stir.

Abstinent Measuring

Each Serving = 1/2 protein and 1 fruit

Serving Suggestions

·         Grain variation - Add 1 oz. Whole Grain Dry Cereal to Fruit and Soymilk.

·         Smoothie variation - Combine frozen Fruit, 16 ounces of Soymilk, Stevia, optional Vanilla & Spices, and ½ to 1 cup of ice (optional) in a blender and blend until smooth. Also good using frozen Banana. This option makes 1 protein and 1 fruit.

·         Oat bran variation - Combine defrosted Fruit, Soymilk, Stevia, and 3 TBLspoon Dry Oat Bran and heat until fully cooked. Optional fat - add 1 teaspoon dairy-free non-hydrogenated margarine spread (Earth Balance) to Oat bran after cooking.

*contribution from Area II Cookbook 2004

Italian Dinner-Vegan

Ingredients

4 oz Vegetarian (egg-free) Ground Meatless Crumbles, or 4 oz. Baked Tofu

½ cup canned crushed Tomatoes

½ cup Tomato or Spaghetti Sauce, sugar-free

2 cup raw diced Onion, Bell Pepper, and sliced Mushroom (cooks down to 1 ½ cup)

1 clove Garlic, minced

Spices: ¼ teaspoon each Parsley, Oregano, Basil,

Ground Red Pepper, to taste

nonstick spray or 1 teaspoon Olive Oil (Garlic flavored Oil works well)

Directions

Sauté Onion, Bell Pepper, Mushroom, and Garlic with Cooking Spray or Oil in a large pan over medium heat.  Cook until Onions are clear and Veggies are almost tender. Reduce heat and add Spices, Crushed Tomatoes, and Spaghetti Sauce.  Add Vegetarian Protein. Continue cooking until Sauce is thoroughly heated and Veggies are tender.

Abstinent Measuring

Meal counts as 1 Protein, 2 Veggies, ½ cup Condiment, and 1 Fat if using Oil

Serving Suggestions

Grain option - add ½ cup cooked Whole Grain Pasta when adding Sauce.

Maintenance option - add 6 Diced Green and/or Black Olives to Sauce, which adds 1 additional Fat.

Make-it-A-Meal

Great with 1 cup Salad or 1 cup Steamed Broccoli to complete the dinner allowance.

*contribution from Area II Cookbook 2004

Jicama Salad

Ingredients

8 Green Chili, chopped

1 ½ cup Jicama, peeled and cut into smallish strips

1 red Onion, sliced

1 Bell Pepper, chopped

1 teaspoon Vinegar

Juice of 1 Lemon

1/4 teaspoon Cayenne Pepper

Salt and Ppepper

Directions

Combine then chill 2 hours or overnight. Toss before serving.

Abstinent Measuring

1 c = 1 vegetable

*contribution from Area II Cookbook 2004

Sautéed Breakfast Apple

Ingredients

1 Apple, peeled and sliced thin

1 teaspoon Butter

Spices (Cinnamon, Ginger, Nutmeg, Allspice, ground Cumin) or use “Apple Pie Spice”

1 package Artificial Sweetener

Directions

In skillet, place Butter on medium flame.  When Butter is melted, add the slices of Apple, sprinkling Spices and Artificial Sweetener on top.   Stir mixture to cover Apple slices with Spices.  Cover skillet with lid and lower flame to low setting.  Allow to cook for 15 to 20 minutes until Apples are soft.  Add a little water for more moisture if necessary.  Serve warm.

Makes 1 serving

Abstinent Measuring

1 recipe = 1 fruit

*contribution from Area II Cookbook 2004

Green Beans Dijon

Ingredients

1 lb fresh Green Beans, ends and tails trimmed

2 teaspoon Butter or Margarine

¼ cup Dijon Mustard

¼ teaspoon ground Cumin

Directions

Cook the beans in boiling salted water 2 - 8 minutes. Drain and set aside.  Melt butter in sauce pan.  Whisk in mustard and cumin. Add green beans.  Gently stir beans until all are well-coated with mustard mixture.

Abstinent Measuring

1 cup = 1 vegetable

*contribution from Area II Cookbook 2004

Carrot Soup

Ingredients

4 cup sliced Carrots

1 cup chopped Onion

2 teaspoon Olive Oil

4 cup Chicken broth

1 teaspoon Lemon Zest

2 teaspoon Curry

Salt and Pepper to preference

Directions

Sauté Onion in Olive Oil, but do not brown.  Add Carrots, Broth, Curry, Salt and Pepper.  Simmer 20 minutes.  Cool, puree in the blender or food processor and reheat to serve.

Makes 2 servings

Abstinent Measuring

Each serving = 2 vegetables

*contribution from Area II Cookbook 2004

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

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

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