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

Spaghetti Squash Pizza

Ingredients

1 Spaghetti Squash

4-6 cloves Garlic, minced

1 teaspoon Garlic powder

2 teaspoon (total) other Italian Spices of your choice

1 cup Veggie topping of your choice (i.e. Mushrooms, Green Pepper, Onion…)

2 oz Pepperoni slices (if you haven’t tried turkey pepperoni – try it – you’ll like it!)

1 oz shredded Cheese

½ c Spaghetti sauce, check ingredients for sugar-fifth or later

Directions

Preheat oven to 300 degrees.  Bake Squash for 2 to 2 ½ hours, depending on size.

Cool Squash and cut in half lengthwise.  Remove seeds. Remove Squash from skin and place in bowl.  Add Garlic.

Coat pie plate with nonstick spray. Measure 1 c of Squash.  Spread out evenly on pie plate.  Sprinkle seasonings on top of Squash.  Bake uncovered at 350 degrees for 30 to 40 minutes.

Place Spaghetti sauce, Veggies, and Pepperoni slices evenly on top.  Sprinkle Cheese over the top.  Bake for 10 minutes and serve.

Makes 1 serving

Abstinent Measuring

1 serving = 1 protein, 2 vegetables, ½ c condiments

*contribution from Area II Cookbook 2004

Stir-Fry (Vegan)

Ingredients

4 oz. baked Tofu or Tempeh, cut into small strips or 8 oz. cooked Chickpeas

4 cups raw Veggies, cut into ½ to 1 inch pieces (cooks down to 3 cups), include Broccoli, Bok Choy (Chinese Cabbage), Bell Pepper, Onions, Mushrooms, Carrots, Celery, Bamboo Shoots, Water Chestnuts, etc.

2 cloves minced Garlic

1 teaspoon Sesame or blended Wok Oil

Spices

dash Ginger

dash Celery Seed

¼ teaspoon Curry

1/8  teaspoon Cardamom

1 – 2 Tblspoon Soy Sauce

Optional

I Tblspoon Arrowroot powder, use for thickening sauce, not necessary if using grain option in Note below.

1 Japanese Red Pepper (Red Jalapeno Pepper), finely diced, remove seeds and white fleshy placenta inside pepper to reduce spiciness

½ c Brown Rice –see Grain Option in Serving Suggestions

8 oz. Adzuki Beans – see Side Dish Option in Serving Suggestions

Directions

Coat a large preheated stir-fry pan or wok with Oil and add Veggies (except Bok Choy Greens), diced Red Pepper, Garlic, and Protein.

Cook over medium to medium-high heat, stirring often. When Veggies start to "sweat", add ½ the Soy Sauce, cover pan and let steam.

Stir Veggies every few minutes. Remove lid when Broccoli is almost tender.

Turn up heat to cook off excess water from Veggies, stirring continuously. Once Water is almost cooked off, reduce heat and add Greens from Bok Choy.

Add Spices, Arrowroot, and remaining Soy Sauce after Veggies are fully cooked (Bok Choy greens are wilted).

Abstinent Measuring

Meal counts as 1 protein, 3 veggies, and 1 tsp fat

Note

On the Bok Choy: remove green leafy part from white stalk. White stalk is chopped and cooked with the other veggies. The greens should be coarsely chopped and will be added later to the stir-fry.

Serving Suggestions

Grain option - Subtract 1 c Veggies and add ½ c cooked short grain Brown Rice or short grain sticky (sweet) Brown Rice to stir-fry after spices.  Mix thoroughly.

Side Dish option - Subtract protein, slightly reduce amount of red pepper, garlic, spices, and soy sauce when cooking. Instead, serve with 8 oz. Adzuki Beans on the side.

*contribution from Area II Cookbook 2004

Okra & Mushrooms

I was not born or raised in the South.  To me Okra was cornbread battered and deep-fried with lots of salt.  I didn’t like the “slimy” texture of some cooked okra dishes…just looking at them caused me to turn up my nose.  BUT, I’ve experimented and asked the natives questions.  And I have come to appreciate and love fresh Okra…especially in the summer when it’s fresh at Farmers Market.  See Notes below for decreasing the “slimy factor.”

Ingredients

2 lbs fresh Okra, sliced into 1 ½ inch pieces

1 lbs fresh white Mushrooms, sliced

3 fresh Carrots, sliced diagonally into 14 inch ovals

1 large Red Bell Pepper

1 medium Yellow Onion

2 cloves to 2 TBLSpoon Garlic, minced, your taste

2-3 TBLspoons Olive Oil

1-28oz can diced Tomatoes or Rotel Tomatoes

1 teaspoon Sea Salt

Optional

1 TBLspoon Brown Mustard seed & 1 teaspoon Cumin seed

Or  1 teaspoon Mrs. Dash or other spice mix

3 stalks Celery, diced

1-2 Jalapeno Peppers, minced

Directions

Place Olive Oil, Carrots, Yellow Onions and Garlic in large covered pan on medium heat.  Sauté until Onions turn translucent.  Add Salt, other spices of your choice and the Okra.  Stir well and replace cover.  Stir occasionally and cook until Okra well heated and turning a little softer.  Add Mushrooms and Peppers, mix well, replace cover and cook (with occasional stirring) until Okra is just starting to turn a darker shade of green.  Add Tomatoes.  Cook another 5-10 minutes, until it’s had a chance to get bubbly hot and has melded together.  Serve Hot.

Abstinent Measuring

1 cup = 1 vegetable

Notes

1.       Spices: I think only Salt is necessary, especially if using Rotel Tomatoes.  But I’ve used either Brown Mustard/Cumin OR Mrs. Dash and the results were equally tasty

2.      Slimyness:  I’ve discovered that the smaller the Okra pieces and the more over-cooked the Okra the slimier the dish.  Also adding the Tomatoes at the end reduces the slimy-factor.  The acid in the Tomatoes does the trick… but can be defeated by prolonged cooking.

Mushroom Bisque

Ingredients

1 lb. fresh Mushrooms

1-quart Chicken Broth

1 medium Onion chopped

2 teaspoons Butter

6 tablespoons Arrowroot

3 cups Milk - skim, 1% or 2% you decide

1-cup evaporated Milk

1 teaspoon or more Salt

White Pepper

Tabasco sauce to taste

Optional

2 tbsp. Sherry

Directions

Wash Mushrooms and cut off the dry stems and discard simmer covered in broth with the Onion for 30 minutes. Let cool, put in blender and puree add rest of Milk and Arrowroot and heat. Season to taste with Salt and [epper and Tabasco Sauce. Reheat and add the Sherry, if you like.

Abstinent Measuring

Pot equals 2.5 cups cooked, Vegetables 2 Proteins and 2 Fats. Or two servings equaling 1 Protein and 1 1/4 cup Vegetables and 1 Fat.

Serving Suggestions: Goes great with a Salad!

Vegetable Cream Curry

This is an all-vegetable variation of the Chicken & Vegetable Curry with Sweet Potato recipe posted earlier. I’ve also replaced the cow’s milk(canned evaporated milk) with coconut cream(canned). And the results are great. Nice bright taste, but creamy, velvety texture.

Ingredients

1 TBLspoon Olive Oil

1 medium Yellow Onion, chopped

4 medium Carrots, chopped

2 lb fresh Green Beans, ends snipped and cut in half

1 small-medium Cauliflower, chopped to 1 ½-2 inch pieces

1 Red or Orange Sweet Bell Pepper, chopped

½ lb Mushroom, sliced or quartered

2 cup Chicken or Vegetable Broth

½ cup Coconut Cream

2 TBLspoon Curry Powder , heaping TBLspoons

Optional

Exchange: Coconut Cream for Evaporated Milk if desired

Directions

Sauté Onions with Olive Oil in large covered pan/skillet, on medium heat until they start to turn translucent (5 min). Add Carrots, re-cover and cook until they begin to soften (5 min). Next add Green Beans and Cauliflower, Chicken or Vegetable Broth, Coconut Cream and Curry Powder. Mix thoroughly, cover and bring to low boil. When Cauliflower is just starting to get tender(10 minutes), add Mushrooms and Bell Pepper. Serve hot.

Abstinent Measuring

1 cup = 1 vegetable, 1 teaspoon Oil

Notes

Please note that this is Coconut CREAM not Coconut MILK, although CMilk would be a valid substitute. The Coconut Cream does add some Fat to the dish. But it is well worth the flavor it adds. If you are hyper-vigilant about fat, use fat-free Evaporated Milk. Coconut Cream has the same fat density as straight butter. So judge your own needs according.

Adapted from Chicken and Sweet Potato Curry-in-a-Hurry in 365:No Repeats Cookbook by Rachael Ray

Eggplant Strata(layers)

I’ve gotten fabulous reviews on this dish. A mandolin slicer is your best friend. I have one that slices thin, medium and thick. It makes this casserole a breeze. Just about everything gets run through the slicer and then layered into the pan. How easy is that!

Ingredients

3 medium Eggplant, sliced into rounds, ¼ inch thick

8-9 Roma Tomato, sliced into rounds, ¼ or 1/8 inch thick

1 large Yellow Onion, sliced 1/8 inch thick

1 Red or Orange Sweet Bell Pepper, sliced ¼ or 1/8 inch thick

1 Pablano Pepper, sliced ¼ or 1/8 inch thick

½ cup fresh Basil, minced

3 TBLspoon Garlic, minced

4 oz fresh Baby Spinach, chopped or whole.

Olive Oil Spray

Optional

½ pound Mushrooms, sliced

Any fresh vegetable in season, sliced thin. Including yellow squash, zucchini, any greens (chard, kale)….use your imagination.

Directions

Do all the chopping and slicing first, and then assemble into the baking pan. So….slice Eggplant, Roma Tomato, Yellow Onion and chop spinach In to their own SEPARATE bowls/containers. Slice the Sweet Bell Pepper and Pablano Pepper and mix together in one bowl/container. Mince Basil and Garlic, and then mix together in one bowl/container. Continue with any optional vegetables, keeping them in separate bowls/containers.

Preheat oven at 350 degrees F. Use Olive Oil Spray to coat 9x13 baking pan. All the vegetables are applied in sequence – twice. First layer: 1/3 of the eggplant on bottom of baking pan, followed with ½ of the Roma Tomatoes, ½ of the Yellow Onion, ½ of the Sweet & Pablano Peppers. Then apply dollops of the Basil & Garlic mix using half of what is prepared. Next layer on ½ of the Baby Spinach. This is the first half, now repeat the stack, 1/3 of Eggplant, followed by rest of Roma Tomatoes Yellow Onion, Sweet & Pablano Peppers, dollops of Basil & Garlic and last of Baby Spinach. Complete the top with the last 1/3 of the Eggplant. This construction may stack higher than the sides of your baking pan, depending on how deep your dish may be. But get it to balance in there as best you can. It will shrink during the baking. As a finally ‘sealer’ spray the top with a light coating of Olive Oil spray. Bake for 1 ½ to 2 hours. Or until tender. Cover LIGHTLY with foil after 1 hour if it is browning too much.

Abstinent Measuring

1 cup = 1 vegetable

Notes

The long cooking time is remove all (or most) the liquid from the fresh vegetables. If you like it more like a stew, reduce the oven time and take out when vegetables are tender.

Serving Suggestions: Asiago Cheese goes especially well with this dish and you don’t need a lot of it. At 1 hour of baking, sprinkle ¼ cup Asiago cheese on top of the baking vegetable and return to oven. OR sprinkle a TBLspoon on top of your measured cup for that hint of tangy sweetness to offset the peppers.

Adapted from Eggplant Strata in Vegetable Heaven by Mollie Katzen and Eggplant Parmesan Bake in Recipes for the Specific Carbohydrate Diet by Raman Prasad

Marinated Vegetable Salad

Great dish when you need something easy to bring to a picnic or party. Works fine unrefrigerated for extended periods. Double recipe for large batches.
Contributed by Joan J.

Ingredients

3 cups fresh Broccoli florets

2 cups fresh Cauliflower-etts

1-1/2 cups fresh Baby Carrots

2 Celery Ribs, cut into 1/2-inch pieces

2 cups fresh Mushrooms

Dressing

2/3 cup Balsamic Vinegar

1/2 cup Extra Virgin Olive Oil

10 cloves Garlic

1 teaspoon Oregano, minced

1 teaspoon Basil, minced

1 large Shallot, minced

4 Green Onions, chopped

1/2 teaspoon Hot Red Pepper flakes

½-1 cup fresh Water

Optional

Finely chopped Red or Green Sweet Peppers

Directions

Brush off fresh mushrooms to clean and wash other veggies. Place all Dressing ingredients in medium sauce pan and bring to boil. Reduce heat and simmer (small bubbles) for 6 minutes. Add all veggies, EXCEPT mushrooms, stir; cover and simmer 1 minute. Turn off heat, add Mushrooms, stir and let rest for 1 minute. Remove pan from stove(and any residual heating source), uncover and allow to cool. Pour into clean jar and store in refrigerator. Mix occasionally to keep top veggies moist. Serve cold.

Keeps up to 1 month in refrigerator.

Abstinent Measuring

1 cup = 1 vegetable

Notes

1. Use fresh herbs when available. If using fresh basil and oregano double quantities

2. A good substitute for the large Shallot is 1/3-1/2 cup of the white end of Green Onions, chopped.

Serving Suggestions: Stir Salad to moisten all pieces and serve cold using using slotted spoon.

Roasted Vegetables

Sounds boring and yet roasting brings out the most amazing flavors. Try it once and get hooked. Try it with just the vegetables that are in season and the freshest. Try different combinations of vegetables every time. It's a dynamic, living recipe.

Ingredients

2 -3 lbs of vegetables, chopped into 1 1/2 to 3 inch pieces -- see Advise below.

combo1: 1 eggplant, 2 zucchini, 2 yellow squash, 1 red bell pepper, 1/2 red onion

combo2: 1 cauliflower

combo3: 2 crown broccoli, 1 ear sweet corn, 1/2 lb mushroom, 1 red bell pepper,

combo4: 4 turnips, 4 red beets, 3-5 carrots, 3-5 parsnips, 2 fennel

combo5: combo4 plus 1 butternut squash

combo6: 1 butternut squash

Sea Salt and Pepper to taste

Directions

Toss the chopped vegetables with sea salt and pepper. Place on grease baking pan, one layer deep. it may be necessary to go to two pans if you get too happy with the chopping.

Bake in 350 degree F oven for 30-45 minutes or until tender.

Abstinent Measuring

1 cup Roasted Vegetables = 1 vegetable

if corn is used, it must be separated out and measured as a starch

Optional Spices

Red Pepper flakes

Lemon-Pepper

Any seasoned salt you can imagine is great substitute for the sea salt

Rosemary - be careful not to over do. Rosemary is strong spice and gets over-powering fast.

Dill - again, be careful not to get carried away

Notes

DO NOT TURN the veggies halfway. it just makes them burn faster.

Corn - just cut the cob into 2 inch rounds and toss in with other veggies.

Root Vegetables take more time to cook because of their density. Chop into 1 1/2 - 2 inch cubes.

Take it to a Party: Remove the veggies about 10 minutes before they are done, cover with foil and a towel. Take to party and put on pretty plate when you get there. The veggies will finish cooking on the way and they will have that awesome, straight-from-the-oven quality when you serve this dish.