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

Luncheon Omelets – Create Your Own Specialty

Ingredients

¼ cup Egg Substitute or 1 Egg

Pick any 1 of the following ingredients:

?  1 oz Cheese

?  2 oz pre-cooked chopped Turkey

?  4 oz cooked Beans

? 2 oz cooked boneless Chicken

?  2 oz cooked Salmon

Pick any 2 of the following ingredients:

?  ½ cup Mushrooms

?  ½ cup Bell Pepper (any or several colors)

?  ½ cup Zucchini or Summer Squash

?  ½ cup Onion

?  ½ cup cooked and drained frozen Spinach

1 teaspoon Olive Oil or Butter

pinch of Salt and Pepper

¼ t of Mrs. Dash or other spice mix without sugar

Optional

½ cup Salsa

Directions

Cut up Protein choices into small chunks. Preheat omelet pan and sauté chopped Vegetable in Butter or Olive Oil.  When thoroughly softened, place aside in separate dish.  Mix Egg with Spices.  Spray pan with nonstick spray and pour Egg mix into pan.  Add Vegetables and Protein and cover omelet pan.   When top is set (not runny) and bottom is light brown, fold omelet over to finish cooking Vegetables and Protein.  Serve hot with up to ½ c Salsa if desired.

Abstinent Measuring

1 serving = 1 protein, 1 vegetables, 1 teaspoon Oil

*contribution from Area II Cookbook 2004

Resurrected Veggie Stew

Ok, I admit it.  Many times I buy too many vegetables!  This past week I had a bunch of veggies that were coming to the end of their refrigerator drawer life.  Small gray and black spots were appearing on some and the stalks of others were looking like dried sticks.  What to do?  I pulled out my trusty wok-pan intending to make the usually Eggplant-spaghetti sauce fare and got off track to excellent results.  I guess all they needed was a little love and moisture, LOL!   (this picture really doesn't do it justice.  When it was freshly cooked it was the most beautiful colors: bright green asparagus, firm tomatoe pieces, the broth was clearer.... Note to self: don't wait and take pictures of leftovers!)

Ingredients

A little Olive Oil

1 1/2 medium Yellow Onion, chopped

1 medium Eggplant, peeled, diced into 1/2 to ¾ inch cubes

2 Yellow Squash, cleaned, quartered and sliced to ½ inch quarter pieces

3 Zucchini, cleaned, quartered and sliced to ½ inch quarter pieces

4 stalks Celery, cleaned, sliced lengthwise, then chopped into ½ inch pieces

1 Red Bell Pepper, chopped, diced

1 Yellow Bell Pepper, chopped, diced

1 bunch Asparagus, cleaned, cut off dried ends, chop into 1 to 1 ½ inch pieces

6 Roma Tomatoes, Large Dice

2 cups strong Chicken or Turkey broth (see Notes)

1 teaspoon Celery Seed

1 teaspoon Garlic Powder

1/2 teaspoon White Pepper

1 teaspoon dried Basil

1 teaspoon dried Thyme

1 teaspoon Sea Salt, to taste [1/3 teaspoon]

Optional

1 Jalapeno, cleaned, chopped very small (what can I say… it was way at the bottom of the drawer—had forgotten all about it!)

Directions

In large stock pot (or wok-pot), place Yellow Onions and and enough Olive Oil to keep the onions from sticking.  Cover and sauté until onions are turning clear.  Add Celery, Celery Seed and Cumin Seed.  Cover for another couple minutes, allowing the seeds to heat and release their flavor.  Then add Eggplant, Yellow Squash, Zucchini, Bell Pepper.  Mix well and cover until heated through and Eggplant is well on it way to softening.  Add Chicken/Turkey Broth, White Pepper, Basil, Thyme, Garlic Powder and Salt.  Cover and cook until Eggplant and other veggies are barely done.  Add Asparagus and Tomatoes, mix well and cover for 5 minutes.  Serve Hot.

Abstinent Measuring

1 cup = 1 vegetable

Notes

Strong chicken Broth.  The idea is maximum flavor with minimum liquid.  If you are using homemade Chicken broth, stuff you save from the bottom of your own roasting pan, this is probably strong enough.  Just increase the whole measure up to 2 cups if you start with less.  If however you are using store bought, I recommend 2 cups water and 3-4 cubes or powder equivalent—so double strength.  

Minestrone Soup

Ingredients

2 cups onion chopped

1 clove garlic minced

2 cups celery sliced

2 cups zucchini chopped

1 cup carrots chopped

1 cup kohlrabi chopped or celery root

4 tsp. olive oil

2 large tomatoes, peeled, seeded and chopped (or use canned)

4 cubes beef bouillon (yes beef)

4 quarts chicken stock or broth

pepper to taste

1 (15.5 ounce) can kidney beans, washed

1 (15.5 ounce) can garbanzo beans, washed

1 (15.5 ounce) can green beans, washed

½ cup frozen peas (optional counted as 1 cup of vegetable)

¼ cup fresh basil (or tsp. dried, better with fresh)

¼ fresh parsley (or tsp. dried)

Parmesan cheese grated
Directions

All chopped vegetables are small chop. Sauté onion, garlic, celery, zucchini, carrots in olive oil until onions are transparent and vegetables soft. Do not brown. Add tomatoes and cook 10 minutes. Add bouillon, chicken stock, & pepper. Cover and simmer 30 minutes. Add beans and peas (if wanted) simmer 20 minutes, uncovered. Add basil and parsley and season to taste. Serve with grated Parmesan cheese if desired.

Abstinent Measuring:

The beans are shy of 4 cups so I do grate a tsp. of Parmesan. You can measure and calculate if you want. Equals = 4 meals of 1 protein and 3 cups vegetables (raw measure on vegetables) and 1 fat in each