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A Taste of Vitality - 2
03-Tibetan Pumpkin Garlic Soup
Recipe By : Mark Foy
Serving Size : 6 Preparation Time :0:55
Categories : 03-Soups and Stews
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
DRIED CHILIES
2 large dried chilies -- seeds removed
(use any type of dried chili such as
ancho, chipotle or cascabel)
PUMPKIN
4 1/2 cups pumpkin puree
(from about 4.5 pounds of pumpkin, baked)
(or about 45oz of canned pumpkin)
(other types of baked and pureed winter
squash such as butternut squash or acorn
squash also work well in this recipe)
SOUP
1 tablespoon olive oil
18 garlic cloves -- cut in quarters
2 medium onions -- chopped
1 1/3 cups chopped celery
(from about 4 stalks)
1 teaspoon ground cumin
1/4 teaspoon turmeric
pinch cayenne -- (or more to taste)
1 1/4 teaspoons sea salt
3 cups no-salt-added vegetable broth -- (or water)
1 tablespoon ginger juice, fresh
(squeezed from fresh, grated ginger root)
DRIED CHILIES
Soak the dried chilies in hot water.
PUMPKIN
If starting with a whole pumpkin (I think fresh pumpkin has a better
flavor than canned), bake the pumpkin (e.g., at 350 degree F (190 degree
C) on a baking sheet) until soft while continuing with the recipe.
After the pumpkin is baked, use just the flesh (not the seeds or the
skin) to make the pumpkin puree.
SOUP
Heat a pot over medium-high heat and add the olive oil. Add the garlic
and saute (stirring frequently) until lightly browned. Add 1/4 teaspoon
salt and mix to coat the garlic chunks. Remove garlic chunks from pot
and set aside. Add onion to pot and saute for about 10 minutes
(stirring frequently so onions do not stick to the bottom of the pan).
Add celery, and cook another 10 minutes. Add cumin, turmeric, cayenne,
and salt, and cook another 2 minutes. Finely chop the soaked chilies
(or puree them with the pumpkin), and add them to the soup with the
remaining ingredients and the reserved pumpkin puree. Cook another 10
minutes until fully heated. Stir in the garlic chunks.
- - - - - - - - - - - - - - - - - -
Per serving: 135 Calories; 3g Fat (13% calories from fat); 7g Protein;
38g Carbohydrate; 0mg Cholesterol; 448mg Sodium
NOTES : - See the "Glossary of Ingredients" for information about making
ginger juice.
Nutr. Assoc. : 0 2049 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
630
0 0
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* Exported from MasterCook Mac *
03-Tomato-Lentil Soup with Polenta Balls
Recipe By : Mark Foy
Serving Size : 8 Preparation Time :1:30
Categories : 03-Soups and Stews
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
SOUP
1 teaspoon olive oil
2 medium onions -- finely chopped
3 large carrots -- diced
1 large fennel bulbs -- diced
4 garlic cloves -- minced
2 cups lentils -- washed
(see "Glossary of Cooking Terms" for more
information about washing beans)
6 cups no-salt-added vegetable broth -- (or water)
(it is important that the broth have no
salt as salt may prevent the lentils from
getting soft)
1 bay leaf
1 tablespoon dried basil
1 teaspoon ground rosemary
28 ounces tomatoes, low sodium -- chopped
1 pound spinach -- chopped
(no long stringy pieces)
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 tablespoon Pernod liqueur -- (optional)
(or another fennel/anise flavored liqueur
such as Richard or Sambuca or Anisette)
POLENTA
5 cups water
1 teaspoon salt
2 cups polenta cornmeal
Place the oil in a large soup pot over medium-high heat. Add the onions
and saute for 6 minutes. Add the carrot and cook for 5 minutes. Add
fennel and garlic and continue to cook for 3 more minutes.
Add the lentils, broth (or water if you do not have any salt-free broth;
don't use a salted broth because salt can toughen the lentils making
them very difficult to fully cook properly), the bay leaf, basil, and
rosemary.
Bring to a boil, reduce heat to medium-low and cover and simmer for 45
minutes, or until the lentils are tender and the soup is thick.
Remove the bay leaf. Add the tomatoes, chopped spinach, salt, and black
pepper, and cook another 2 minutes. If desired, stir in the Pernod.
To make polenta balls, heat water and sea salt in a large sauce pan
until boiling. Lower heat, and slowly add polenta cornmeal mixing
continuously (if lumps form, add corn meal more slowly). Mixture will
become very thick. Once all the cornmeal is added, cook for 2 more
minutes stirring continuously, then remove from heat and let cool for 30
minutes.
Use a spoon to create polenta balls which are about 1-inch (3 cm) in
diameter.
Place 3 polenta balls in each bowl and ladle soup on top.
- - - - - - - - - - - - - - - - - -
Per serving: 362 Calories; 3g Fat (5% calories from fat); 24g Protein;
85g Carbohydrate; 0mg Cholesterol; 515mg Sodium
NOTES : - I created this recipe during the 3 year period I lived in
Trento, Italy.
- In Italy, this soup might be called "Zuppa di Pomodoro , Lenticchie
con Palle di Polenta".
- A hearty soup that makes a complete meal.
- Polenta balls add color and texture to this soup. Polenta balls can
also be made from leftover polenta.
- The polenta can be made in advance of serving the soup, but if the
polenta is cold, either warm the balls in a covered dish in the
microwave, or drop balls into the soup a few minutes before serving to
warm them up.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 1286 0 0 0 0 0 0 2056 0 0
0
0 0 0 438
_____
* Exported from MasterCook Mac *
03-White Bean-Asparagus Stew with Preserved Lemon
Recipe By : Mark Foy
Serving Size : 8 Preparation Time :0:45
Categories : 03-Soups and Stews
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound asparagus
STEW
1 1/2 teaspoons olive oil
2 large onions -- diced
5 parsnips -- sliced
4 garlic cloves -- minced
1/4 teaspoon ground fennel seeds
1/4 teaspoon ground white pepper
3 cups white beans, cooked -- drained
(see "Glossary of Cooking Terms" for more
information about cooking beans)
1 serving 04-Preserved Lemons -- chopped
(one quarter of a lemon)
(use the whole lemon, pulp, peel and all,
but without seeds)
(this is another recipe in this cookbook)
1 cup preserved lemon soaking liquid
(the liquid that was used to preserve the
above lemons; you may want to use less
depending how salty your liquid is - see
directions)
1/8 teaspoon sea salt
(or maybe a little more depending on the
salt level in the preserved lemon soaking
liquid - see directions)
2 cups no-salt-added vegetable broth -- (or water)
GARNISH
3/4 cup green onions -- chopped fine
(about 6 stalks)
1 serving 04-Preserved Lemons -- sliced in 8 slivers
(one quarter of a lemon)
(this is another recipe in this cookbook)
Cut off the tips of the asparagus so you have pieces about 1 inch long.
Set the tips aside. With the remaining stalks, slide them into 1 inch
pieces (these will be used earlier in the recipe than the tips).
STEW
Heat a large pot over medium-high heat and add oil. Add the onion and
saute until they begin to brown slightly (about 5-8 minutes). Add the
parsnips and cook for about 10 minutes. Add the garlic and the sliced
asparagus stalks, and cook for 2 minutes.
Add the remaining ingredients and the reserved asparagus tips, and
simmer for 10+ minutes. (Note: the preserved lemons and the preserved
lemon soaking liquid can be very salty, so use less soaking liquid and
salt if you want the overall dish to be less salty; the amount of
preserved lemon soaking liquid called for in this recipe is based on a
soaking liquid from the "04-Preserved Lemons" recipe in this book; if
you use a different preserved lemon recipe, the soaking liquid may end
up to be more or less salty, so adjust as needed.)
Garnish each bowl with green onions and a sliver of preserved lemon.
1 Serving Size = 3/4 cup.
VARIATIONS:
- Use less broth, and puree the bean-vegetable mixture to make a sauce.
- - - - - - - - - - - - - - - - - -
Per serving: 210 Calories; 1g Fat (5% calories from fat); 10g Protein;
49g Carbohydrate; 0mg Cholesterol; 172mg Sodium
NOTES : - This can either be the start of a meal, or the center of a
meal when paired with some type of grain and leafy greens.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 20206 0 0 0 0 0 0 0 0 0 3909 0 0 0 0 0 0
0
0 0 0 0 0 0 0 0 0
_____
* Exported from MasterCook Mac *
04- ******* MISCELLANEOUS *******
Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : 04-Miscellaneous
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
***** NONE *****
- Recipes that do not fit in the other chapters such as preserved
lemons.
- - - - - - - - - - - - - - - - - -
Per serving: 0 Calories; 0g Fat (0% calories from fat); 0g Protein; 0g
Carbohydrate; 0mg Cholesterol; 0mg Sodium
_____
* Exported from MasterCook Mac *
04-Pine Nut Cream
Recipe By : Mark Foy
Serving Size : 4 Preparation Time :0:10
Categories : 04-Miscellaneous
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup pine nuts -- raw
3 1/2 cups water
1 pinch sea salt
Blend all ingredients at a very high speed until nuts are completely
pureed (not gritty) and mixture is smooth (about 7 minutes for high
speeds or longer for blenders that blend at lower speeds).
Use in cooking or refrigerate and use later (can be used in baked goods,
soups, etc.).
Makes about 4 cups.
VARIATIONS:
- Use more nuts for a richer, thicker cream.
- - - - - - - - - - - - - - - - - -
Per serving: 160 Calories; 16g Fat (75% calories from fat); 7g Protein;
4g Carbohydrate; 0mg Cholesterol; 36mg Sodium
NOTES : - Pine nut cream can be used as a replacement for cream in many
different recipes including as the cream for a soup (e.g., to make a
cream of mushroom soup), or in desserts that call for cream such as a
pudding or custard (e.g., a rich chocolate custard).
- This cream thickens when it is heated.
_____
* Exported from MasterCook Mac *
04-Preserved Lemons
Recipe By : Mark Foy
Serving Size : 16 Preparation Time :0:30
Categories : 04-Miscellaneous
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 whole lemons
1 tablespoon coarse sea salt
(e.g., kosher salt or a sea salt such as
a coarse ground Celtic sea salt)
1 tablespoon organic light granulated sugar
SOAKING LIQUID
3/4 cup organic light granulated sugar
1 teaspoon coarse sea salt
(e.g., kosher salt or a sea salt such as
a coarse ground Celtic sea salt)
1/4 cup white wine
1 1/2 cups water
1/4 teaspoon red peppercorns
1/4 teaspoon white peppercorns
1/4 teaspoon green peppercorns
1/4 teaspoon black peppercorns
1 star anise
3 small chili peppers
1 cinnamon stick
1 tablespoon sliced ginger root
Cut lemons in quarters, but not all the way through the stem end so the
lemon stays together.
Mix together salt and sugar in a small bowl. Sprinkle this salt/sugar
mixture between the sliced lemons (equally between each lemon).
Let lemons sit in a bowl for 12 hours.
After lemons have sat for 12 hours, rinse them.
In a sauce pan, combine the remaining ingredients and bring to boil.
Lower heat, bring it down to a simmer, and add lemons. Simmer for 20
minutes.
Remove from heat and let lemons sit in "soaking liquid" for 24 hours at
a cool room temperature.
After 24 hours of "soaking", put liquid back into the sauce pan and
bring to a boil. Lower heat, bring it down to a simmer, and add lemons.
Simmer for 20 minutes.
Repeat cycle of "sitting out for 24 hours and boiling" one more time,
and the do the final sitting out for 24 hours.
After this last 24 hours, they are ready to be used. At this point, you
can place the lemons (in their soaking liquid) in the refrigerator.
They will keep in the refrigerator for 3 weeks and can be used at any
time.
See the recipes "12-Pan Fried Tofu with Preserved Lemon" and
"15-Preserved Lemon Dressing" for ideas about how to use preserved lemon
in dishes.
If you want to keep them longer than 3 weeks, store them in oil by
draining off all the of the soaking liquid, and then covering them with
oil (can use any type of oil such as olive or sesame). This will also
produce an oil with a nice flavor that can be used in dishes where you
would like a little lemon flavor.
Ideas of what to do with the left-over soaking liquid: 1) it can be
diluted a bit, heated, and then make into a sorbet; 2) it can be diluted
if necessary, blended with pine nuts to make an ice cream/sherbet (see
some of the frozen dessert recipes in the cookbook "Desserts for
Vitality"); 3) it can be used in cooking grain dishes or making sauces.
- - - - - - - - - - - - - - - - - -
Per serving: 51 Calories; less than one gram Fat (2% calories from fat);
0g Protein; 13g Carbohydrate; 0mg Cholesterol; 472mg Sodium
Serving Ideas : Use in recipe "12-Pan Fried Tofu with Preserved Lemon"
NOTES : - Prepare these ahead of time so you have them ready to use in
recipes when you want them.
- An extremely low-fat, tasty addition to a meal.
- This is a quick method of making preserved lemons where they will be
ready to use in about 3 days. This quick method is a little more labor
intensive, but makes it so you can use the lemons in cooking faster.
Nutr. Assoc. : 0 0 2723 0 0 652 0 0 652 2723 0 0 0 0 2261 0 0 0 0 0 0 0
_____
* Exported from MasterCook Mac *
05- ******* SALADS *******
Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : 05-Salads
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
***** NONE *****
- For salad dressings, see the "Sauces and Dressings" chapter later in
this book.
- For fruit salads, see the "Breakfast" chapter in this book.
My favorite recipes in this chapter include:
- Asian Sweet Potato Salad
- Tempeh "Tuna" Salad (also a nice way to introduce tempeh to someone
who has not tried it before)
Some of the easier recipes in this chapter include:
- Jicama Salad
- Tempeh "Tuna" Salad
- - - - - - - - - - - - - - - - - -
Per serving: 0 Calories; 0g Fat (0% calories from fat); 0g Protein; 0g
Carbohydrate; 0mg Cholesterol; 0mg Sodium
_____
* Exported from MasterCook Mac *
05-Asian Sweet Potato Salad
Recipe By : Mark Foy
Serving Size : 8 Preparation Time :1:00
Categories : 05-Salads
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
DAIKON GARNISH
1 pound daikon -- shredded
(one large daikon is about one pound)
1/2 teaspoon sea salt
BAKED SWEET POTATOES
3 1/2 pounds sweet potatoes
(about 4 large sweet potatoes)
1 teaspoon dark (toasted) sesame oil
1/4 teaspoon sea salt
MARINADE
1 1/2 tablespoons dark (toasted) sesame oil
3 tablespoons maple syrup
1 teaspoon lime zest -- chopped
1 tablespoon lime juice
(zest and juice from one lime)
3/4 teaspoon sea salt
1 tablespoon ginger juice, fresh
(squeezed from fresh, grated ginger root)
DAIKON GARNISH
In a bowl, mix shredded daikon and salt, press together a bit, and then
let sit (either at cool room temperature or in the refrigerator). When
ready to serve, drain liquid from daikon.
BAKED SWEET POTATOES
Rub washed sweet potatoes with oil, and then with salt. Bake whole
potatoes on a baking sheet in a 350 degrees F (175 degrees C) oven (no
need to preheat the oven) for 40-50 minutes until soft, but not mushy.
(You want them just a tad underdone because they will continue to bake
once taken out of the oven due to their internal heat, and because you
want the sweet potatoes to hold up (and not turn to mush) in the salad.)
Cool and place in refrigerator overnight. When thoroughly chilled,
remove peel, and slice (use your discretion on the size of the slices,
but I like slices approx. 1/4-inch thick which are about 1-inch by
1-inch). Place sliced potatoes in a large bowl.
MARINADE
Mix all marinade ingredients together in a small bowl.
FINISHING
Pour marinade over sweet potatoes, and gently mix/toss to coat. They
are best when marinade in refrigerator for at least 2 hours.
When serving, garnish a little shredded daikon on top of the salad.
- - - - - - - - - - - - - - - - - -
Per serving: 206 Calories; 4g Fat (16% calories from fat); 3g Protein;
42g Carbohydrate; 0mg Cholesterol; 381mg Sodium
Serving Ideas : Serve on a bed of salad greens.
NOTES : - It is best to bake the sweet potatoes a day ahead since they
are very difficult to handle when they are hot, and refrigerating
overnight helps them firm up making them easier to slice for the salad.
- The bitterness of the daikon garnish is a nice juxtaposed to the
sweetness of the sweet potato salad.
- See the "Glossary of Ingredients" for information about making ginger
juice.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 1356 0 0 0 1356 0 0 0 0 0 630 0 0
_____
* Exported from MasterCook Mac *
05-Italian-Roasted Vegetable-Rice Salad
Recipe By : Mark Foy
Serving Size : 4 Preparation Time :1:30
Categories : 05-Salads
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
BEAN
1 1/2 cups white beans, cooked -- rinsed, drained
(see "Glossary of Cooking Terms" for more
information about cooking beans)
GRAIN
1 1/4 cups brown basmati rice -- washed
2 1/2 cups no-salt-added vegetable broth -- (or water)
3/4 teaspoon sea salt
ROASTED VEGETABLES
1 medium onion -- slivered
1 large red bell pepper -- cut into 1" pieces
4 celery stalks -- sliced 1/4" thick
1/2 pound button mushroom caps
(about 3 cups)
2 small yellow squash -- sliced 1/4" thick
1 tablespoon olive oil
1/4 teaspoon sea salt
1 cup broccoli stalks -- peeled, sliced
4 cups broccoli florets
(florets and stalks from 2 bunches)
1 tablespoon olive oil
1/4 teaspoon sea salt
MARINADE
1/2 tablespoon olive oil
4 tablespoons balsamic vinegar
1/4 teaspoon sea salt
4 garlic cloves -- minced
1/2 cup fresh basil -- chopped
BEAN
If cooking dried beans (rather than using canned beans), start cooking
the beans. For more information about cooking beans, see the "Glossary
of Cooking Terms" in the front of this book.
GRAIN
In a pot (appropriate for cooking rice on the stove top) add rice,
broth, and sea salt. Cover and bring to a boil. When boiling, turn
heat to low and simmer for 55 minutes (use a simmer plate/"flame tamer"
if available so rice does not burn to the bottom of the pot).
ROASTED VEGETABLES
While rice is cooking, combine onion, pepper, celery, mushroom, and
squash in a large bowl, and add oil. Toss gently with hands to coat all
vegetables with oil. Add salt, and toss gently again. Place on a large
baking sheet (it should not need to be oiled since the vegetables are
oiled), and broil in an oven (no need to preheat the oven) until roasted
(browned). As needed, mix vegetables on the pan so all sides of the
vegetables get evenly browned/roasted (and not burnt).
Near the end of roasting, add the broccoli stalks and florets to the
bowl and toss with the second portion of oil and salt. Add this to the
sheet with the other vegetables, and roast a little while longer until
the florets are just slightly browned.
MARINADE
For the marinade, while vegetables are roasting, whisk olive oil,
balsamic vinegar, and sea salt together in a large bowl. Stir in garlic
and basil.
When vegetables and rice are done, add the beans to the oil/vinegar
mixture, turning gently to coat all beans with the marinade. Then add
the rice and do the same. Lastly, add the vegetables and finish by
gently turning the vegetables into the mixture. Serve immediately or
refrigerate and serve. Keeps in the refrigerator for up to a week.
VARIATIONS:
- Use other grains such as quinoa or mixed varieties of rice.
- Use other beans or tempeh for the concentrated vegetable protein
component.
- "Asian-Roasted Vegetable-Rice Salad" - For the marinade, use ginger
(ginger juice pressed from fresh ginger root is best), brown rice
vinegar (in place of balsamic vinegar), tamari soy sauce, mirin, and
dark sesame oil (in place of olive oil).
- - - - - - - - - - - - - - - - - -
Per serving: 500 Calories; 11g Fat (17% calories from fat); 23g Protein;
100g Carbohydrate; 0mg Cholesterol; 804mg Sodium
Serving Ideas : Serve on top of fresh field greens with rice cakes.
NOTES : - This salad is a complete meal by itself.
- For a meal on the run, wrap this salad in a Chapati or tortilla.
Nutr. Assoc. : 0 0 0 0 0 0 2371 0 0 0 0 0 0 0 231 0 0 0 0 0 0 0 0 0 0 0
0
0 0 0 0 0 0
_____
* Exported from MasterCook Mac *
05-Jicama Salad
Recipe By : Mark Foy
Serving Size : 8 Preparation Time :0:15
Categories : 05-Salads
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
SALAD
1 small jicama -- shredded
1/2 medium purple cabbage -- shredded
2 large carrots -- shredded
1/4 cup pine nuts -- toasted
1/4 cup green onion -- chopped
(about 2 stalks)
DRESSING
8 servings 15-Creamy-Lime Dressing
Combine all salad ingredients.
Dress with dressing right before serving.
VARIATIONS:
- Use toasted chopped almonds in place of the pine nuts.
- - - - - - - - - - - - - - - - - -
Per serving: 142 Calories; 8g Fat (50% calories from fat); 2g Protein;
16g Carbohydrate; 0mg Cholesterol; 345mg Sodium
Nutr. Assoc. : 0 0 2415 0 0 0 0 0 0 0
_____
* Exported from MasterCook Mac *
05-Raspberry-Beet Salad
Recipe By : Mark Foy
Serving Size : 8 Preparation Time :0:20
Categories : 05-Salads
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
5 medium beets -- trim off greens
4 servings 15-Raspberry-Vinaigrette Dressing
Wash beets and place in a metal tray that fits in the bottom of a
pressure cooker. Add some water to the pressure cooker, and place metal
tray with beets into the pressure cooker (water should not come up
through the tray). Bring up to pressure, and cook beets for about 10
minutes. Let pressure in the pressure cooker come down and then check
beets.
If beets are not tender, bring up to pressure again and cook a few more
minutes.
Once beets are tender, let cool, and then remove the skins of the beets
with your fingers (they should slip off easily) (your fingers will get
quite red). Slice beets and place in a bowl. Add prepared
"Raspberry-Vinaigrette Dressing" (see recipe in this book) and mix
gently.
Refrigerate.
VARIATIONS:
- Add a small amount of shredded beet greens or red Swiss chard to the
salad.
- Add a small amount of slivered raw onion to the salad.
- - - - - - - - - - - - - - - - - -
Per serving: 98 Calories; 7g Fat (64% calories from fat); 1g Protein; 8g
Carbohydrate; 0mg Cholesterol; 127mg Sodium
_____
* Exported from MasterCook Mac *
05-Tempeh "Tuna" Salad
Recipe By : Mark Foy
Serving Size : 6 Preparation Time :0:25
Categories : 05-Salads
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
TEMPEH
16 ounces tempeh -- thawed
DRESSING
1 tablespoon white miso
1 tablespoon prepared mustard
1 garlic clove -- crushed
1/4 teaspoon sea salt
1/2 teaspoon powdered dulse
1/2 teaspoon ground black pepper
1 cup Nayonaise vegi dressing
1 teaspoon dried dill
VEGETABLES
3/4 cup celery -- finely chopped
(about 3 medium stalks of celery)
1/3 cup green onion -- finely chopped
(about 2 stalks of green onions; white
part and most of the green part)
1 cup carrots -- finely chopped
(about 2 medium carrots)
TEMPEH
Steam tempeh for 20 minutes.
DRESSING
While tempeh is steaming, mix dressing ingredients together in a bowl.
Once tempeh is done steaming, and has cooled a bit, finely chop the
tempeh and add it to the bowl with the dressing.
VEGETABLES
Mix the very finely chopped vegetables into the tempeh "tuna" salad.
Refrigerate and serve.
- - - - - - - - - - - - - - - - - -
Per serving: 264 Calories; 14g Fat (48% calories from fat); 16g Protein;
19g Carbohydrate; 0mg Cholesterol; 517mg Sodium
Serving Ideas : Serve as a filling for sandwiches.
NOTES : - This vegetarian "tuna" salad goes nicely either on sandwiches,
on green salads, or can even be used as a very hearty dip for chips or
raw vegetable pieces.
- The powdered dulse (a sea vegetable which can be ground in a coffee
bean grinder) gives this a slightly "from the ocean" flavor.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 4875 0 0 0 0 0 0 0 0 0 0 0 0
_____
* Exported from MasterCook Mac *
06- ******* MUFFINS *******
Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : 06-Muffins
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
***** NONE *****
- Since muffins and scones are somewhat similar to cakes, refer to the
"Cake Notes" at the front of the dessert chapter for information about
making cakes (including the methods that can be used to make a cake more
"decadent" (which can be applied to muffins and scones), and other
methods to make a cake lower in fat (which can also be applied to
muffins).
My favorite recipes in this chapter include:
- Apricot-Hazelnut Scones
- Blueberry Muffins
Some of the easier recipes in this chapter include:
- Blue Cornbread
- Apricot Muffin Tops
- - - - - - - - - - - - - - - - - -
Per serving: 0 Calories; 0g Fat (0% calories from fat); 0g Protein; 0g
Carbohydrate; 0mg Cholesterol; 0mg Sodium
_____
* Exported from MasterCook Mac *
06-Apricot Muffin Tops
Recipe By : Mark Foy
Serving Size : 12 Preparation Time :0:35
Categories : 06-Muffins
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
MUFFINS
1/2 cup brown rice flour -- (or spelt flour)
3/4 cup sorghum flour -- (or spelt flour)
2 tablespoons tapioca flour
1/4 teaspoon sea salt
2 teaspoons baking powder -- (double acting)
1/4 cup Sucanat sugar
(or granulated sugar)
4 tablespoons unrefined coconut oil
(or non-hydrogenated veg. shortening)
(or high oleic sunflower oil)
1/4 cup dried apricots
(cut into chocolate chip sized pieces)
1 tablespoon egg replacer powder
1/4 cup water
2 tablespoons maple syrup -- (or agave nectar)
1/2 cup water
1 tablespoon vanilla extract
GARNISH
4 tablespoons apricot preserves
2 tablespoons sliced almonds
Pre-heat oven to 400 degrees F (205 degrees C).
Put parchment paper down on a baking sheet (if you don't have parchment
paper, you can oil your baking sheet). The muffin tops can even stick a
little to a non-stick baking sheet which messes up the tops, so I
greatly prefer parchment paper because it always makes for very easy
removal.
MUFFINS
Combine dry ingredients in a large bowl. Cut coconut oil into flour
mixture (using a fork and a knife). Stir in the chopped dried apricots.
Prepare the egg replacer as described on the box (for the equivalent of
2 eggs) (this will probably be 1/4 cup of water and 1 tablespoon of egg
replacer powder whipped together).
In a bowl, combine maple syrup, water, and vanilla. Add to dry
ingredients, and mix just a bit. Add the prepared egg replacer, and mix
just until dry ingredients are moistened.
Using a 1/4 cup measure, scoop batter into mounds on the baking sheet.
Should make about 12 muffin tops.
GARNISH
Make a little wells in each muffin top, and add 1 teaspoon of apricot
preserves into each slit. Sprinkle sliced almonds over muffin tops, and
gently press into preserve and batter.
BAKE
Bake for about 20 to 25 minutes or until edges are slightly golden.
Remove from oven and place baking sheet on a wire rack to cool.
Transfer muffin tops to a wire rack once they have cooled some.
VARIATIONS:
- "Blueberry Muffin Tops" - Replace dried apricots with dried
blueberries, and replace apricot preserves with blueberries preserves.
- - - - - - - - - - - - - - - - - -
Per serving: 168 Calories; 6g Fat (30% calories from fat); 2g Protein;
29g Carbohydrate; 0mg Cholesterol; 197mg Sodium
NOTES : - An easy way to make tapioca flour is by grinding old fashion
pearl tapioca in a coffee grinder (see the "Glossary of Ingredients" for
more information on making or buying tapioca flour).
Nutr. Assoc. : 0 0 1393 0 0 0 0 0 0 2742 0 0 0 0 0 0 2136 0 0 0 0 0 0 0
0
0
_____
* Exported from MasterCook Mac *
06-Apricot-Hazelnut Scones
Recipe By : Mark Foy
Serving Size : 12 Preparation Time :0:35
Categories : 06-Muffins
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
SCONES
1 cup brown rice flour -- (or spelt flour)
1 cup sorghum flour -- (or spelt flour)
2 tablespoons potato flour -- (or spelt flour)
2 tablespoons soy flour -- (or spelt flour)
4 tablespoons tapioca flour
1/4 teaspoon sea salt
2 teaspoons baking powder -- (double acting)
1/4 cup light granulated sugar
5 tablespoons vegetable shortening, non-hydrogenated -- (or
coconut oil)
(or high oleic sunflower oil)
1 tablespoon egg replacer powder
1/4 cup water
2 tablespoons maple syrup -- (or agave nectar)
1/2 cup water
1 tablespoon vanilla extract
GARNISH
1/4 cup fresh apricots -- sliced
(about 1 small apricot sliced into
12 pieces)
1/2 tablespoon light granulated sugar
2 tablespoons apricot preserves
2 tablespoons hazelnuts -- chopped
Pre-heat oven to 400 degrees F (205 degrees C).
Put parchment paper down on a baking sheet (if you don't have parchment
paper, you can oil your baking sheet). The scones can even stick a
little to a non-stick baking sheet which messes up the scones, so I
greatly prefer parchment paper because it always makes for very easy
removal.
SCONES
Combine dry ingredients in a large bowl. Cut shortening (or oil) into
flour mixture (using a fork and a knife).
Prepare the egg replacer as described on the box (for the equivalent of
2 eggs) (this will probably be 1/4 cup of water and 1 tablespoon of egg
replacer powder whipped together).
In a bowl, combine maple syrup, water, and vanilla. Add to dry
ingredients, and mix just a bit. Add the prepared egg replacer, and mix
just until dry ingredients are moistened. If needed due to the fact
that the mixture is a bit dry (as it probably will be), gently knead
dough so the liquids and flours become integrated. Do not overwork
dough.
Move dough to the baking sheet, and pat into an 8-inch circle. Cut
dough into 12 wedges, and gently separate the wedges apart on the sheet
so they have room to expand.
GARNISH
Toss fresh apricot slices with sugar. Make a slit in each scone wedge,
and add 1/2 teaspoon of apricot preserves into each slit. Then put a
slice of fresh apricot on top of the jam. Sprinkle chopped nuts over
scones, and gently press into dough.
BAKE
Bake for about 20 to 25 minutes or until edges are slightly golden.
Remove from oven and place baking sheet on a wire rack to cool.
Transfer scones from pan to a wire rack once the scones have cooled
some.
VARIATIONS:
- Replace apricot jam and sliced apricots with peach jam and sliced
peaches, or another fruit.
- - - - - - - - - - - - - - - - - -
Per serving: 211 Calories; 7g Fat (28% calories from fat); 3g Protein;
37g Carbohydrate; 0mg Cholesterol; 197mg Sodium
NOTES : - An easy way to make tapioca flour is by grinding old fashion
pearl tapioca in a coffee grinder (see the "Glossary of Ingredients" for
more information on making or buying tapioca flour).
Nutr. Assoc. : 0 0 1393 0 0 0 0 0 -32644 0 0 0 0 2136 0 0 0 0 0 0 0 2076
0
0 -32644 0 0
_____
* Exported from MasterCook Mac *
06-Banana-Nut-Ginger Bread
Recipe By : Mark Foy
Serving Size : 12 Preparation Time :0:45
Categories : 06-Muffins
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup sorghum flour -- (or spelt flour)
1/2 cup soy flour
1 1/4 cups brown rice flour -- (or spelt flour)
4 tablespoons tapioca flour
1/4 cup ground flax seed
1/4 teaspoon sea salt
2 teaspoons baking powder -- (double acting)
1 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 cup walnuts -- toasted, chopped
3 medium very ripe bananas
1/4 cup vegetable oil spread, non-hydrogenated
1/4 cup high oleic sunflower oil
(or other oil high in monounsaturated fat)
3/4 cup maple syrup
1/2 cup water
1 tablespoon sucanat sugar
1 tablespoon vanilla extract
1 tablespoon banana liqueur
1 tablespoon ginger juice, fresh
(squeezed from fresh, grated ginger root)
Pre-heat oven to 375 degrees F (190 degrees C). Oil and flour two small
loaf pans. I prefer using smaller loaf pans around 4"x8" because I find
it makes for a more evenly baked bread, which is less dense/heavy.
Sift dry ingredients together, and stir in toasted walnuts. Mash
together remaining ingredients, then stir into the flour mixture.
Pour into the loaf pans. Bake for 35 minutes or until toothpick
inserted in the middle of the loaf comes out clean.
Remove from oven to cool on racks.
VARIATIONS:
- For a lower fat bread, replace some of the oil with applesauce or
prune puree.
- See the "Cake Notes" in the Dessert chapter for more variation ideas.
- Could ice with "Lemon-Ginger Icing" (see recipe).
- Use toasted and chopped pecans in place of walnuts.
- - - - - - - - - - - - - - - - - -
Per serving: 312 Calories; 12g Fat (33% calories from fat); 6g Protein;
49g Carbohydrate; 0mg Cholesterol; 228mg Sodium
Serving Ideas : Frost/ice the loaf after it has cooled.
NOTES : - An easy way to grind flax seeds is in a coffee grinder.
- An easy way to make tapioca flour is by grinding old fashion pearl
tapioca in a coffee grinder (see the "Glossary of Ingredients" for more
information on making or buying tapioca flour).
- See the "Glossary of Ingredients" for information about making ginger
juice.
Nutr. Assoc. : 1393 0 0 0 0 0 0 0 0 0 0 0 84 0 0 0 0 0 0 0 0 630 0
_____
* Exported from MasterCook Mac *
06-Blue Cornbread
Recipe By : Mark Foy
Serving Size : 8 Preparation Time :0:45
Categories : 06-Muffins
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup blue cornmeal
1 cup sorghum flour -- (or spelt flour)
1/2 teaspoon sea salt
2 teaspoons baking powder -- (double acting)
2 tablespoons ground flax seed
1/4 cup water
3 tablespoons extra virgin olive oil
(or vegetable oil spread,non-hydrogenated)
1/4 cup maple syrup
3/4 cup soy milk -- (or water)
1 tablespoon sucanat sugar
Pre-heat oven to 350 degree F (175 degree C). Oil and flour a 9" by 9"
baking pan.
Mix dry ingredients together.
Whip together the water and the ground flax seed.
Blend together the remaining ingredients, and then add the water/flax
mixture to these wet ingredients.
Add the wet ingredients to the dry ingredients, and mix gently. Do not
overmix.
Pour into the baking pan. Bake for 25 minutes or until toothpick
inserted in the middle of the bread comes out clean.
Remove from oven to cool on a rack.
VARIATIONS:
- If you want more corn flavor, use a larger proportion of cornmeal to
sorghum flour (e.g., 1 1/2 cups of cornmeal with 1/2 cup of sorghum
flour).
- Add a 1/4 cup of fresh corn to the batter after mixing the dry and wet
ingredients.
- - - - - - - - - - - - - - - - - -
Per serving: 236 Calories; 7g Fat (26% calories from fat); 5g Protein;
41g Carbohydrate; 0mg Cholesterol; 215mg Sodium
Serving Ideas : Serve with "03-Black Bean and Vegetable Stew"
NOTES : - This is a fluffy and light (but still moist) cornbread with a
nice "buttery" flavor due to the vegetable oil spread/olive oil
combination.
- An easy way to grind flax seeds is in a coffee grinder.
Nutr. Assoc. : 435 1393 0 0 0 0 0 0 0 0 0 0 0
_____
* Exported from MasterCook Mac *
06-Blueberry Muffins
Recipe By : Mark Foy
Serving Size : 12 Preparation Time :0:40
Categories : 06-Muffins
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 1/2 cups brown rice flour -- (or spelt flour)
4 tablespoons tapioca flour
1/4 cup ground flax seed
1/2 teaspoon sea salt
3 teaspoons baking powder -- (double acting)
1 teaspoon ground cinnamon
2 cups frozen blueberries
1/2 cup high oleic sunflower oil
(or other oil high in monounsaturated fat)
2 tablespoons applesauce, unsweetened
3/4 cup maple syrup
1/4 cup whole sugar (e.g., Rapadura)
(or Sucanat sugar or granulated sugar)
2 tablespoons vanilla extract
1/2 cup water
(or coconut milk for a richer texture)
1 teaspoon lemon zest -- chopped
(from one fresh lemon)
Pre-heat oven to 400 degrees F (205 degrees C). Oil and flour a
12-muffin pan.
Sift dry ingredients together, and stir in frozen blueberries. Combine
remaining ingredients (liquids and lemon zest), then stir into the flour
mixture.
Spoon into the muffin pan. Bake for 20 minutes.
Remove from oven to cool on racks.
VARIATIONS:
- "Blueberry-Ginger Muffins" - Add a tablespoon of ginger juice squeezed
from fresh, grated ginger root.
- For a lower fat muffin, replace some or all of the oil with
applesauce.
- Could use prune puree in place of all or some of the applesauce for a
different fat replacer.
- See the "Cake Notes" in the Dessert chapter for more variation ideas.
- Could ice with "Lemon-Ginger Icing" (see recipe).
- - - - - - - - - - - - - - - - - -
Per serving: 308 Calories; 11g Fat (32% calories from fat); 3g Protein;
50g Carbohydrate; 0mg Cholesterol; 176mg Sodium
Serving Ideas : Frost/ice the muffins after they have cooled.
NOTES : - These muffins have about 17% calories from fat.
- An easy way to grind flax seeds is in a coffee grinder.
- An easy way to make tapioca flour is by grinding old fashion pearl
tapioca in a coffee grinder (see the "Glossary of Ingredients" for more
information on making or buying tapioca flour).
_____
* Exported from MasterCook Mac *
06-Blueberry-Almond Scones
Recipe By : Mark Foy
Serving Size : 12 Preparation Time :0:35
Categories : 06-Muffins
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
SCONES
1 cup brown rice flour -- (or spelt flour)
3/4 cup sorghum flour -- (or spelt flour)
1/4 cup whole-grain amaranth flour -- (or spelt flour)
2 tablespoons potato flour -- (or spelt flour)
2 tablespoons soy flour -- (or spelt flour)
2 tablespoons tapioca flour
1/4 teaspoon sea salt
2 teaspoons baking powder -- (double acting)
1/4 cup birch sugar
(or organic light granulated sugar)
5 tablespoons vegetable shortening, non-hydrogenated -- (or
coconut oil)
(or high oleic sunflower oil)
1/4 cup dried blueberries
1 tablespoon egg replacer powder
1/4 cup water
2 tablespoons maple syrup -- (or agave nectar)
1/2 cup water
1 tablespoon vanilla extract
GARNISH
2 tablespoons blueberry jam
2 tablespoons sliced almonds
Pre-heat oven to 400 degrees F (205 degrees C).
Put parchment paper down on a baking sheet (if you don't have parchment
paper, you can oil your baking sheet). The scones can even stick a
little to a non-stick baking sheet which messes up the scones, so I
greatly prefer parchment paper because it always makes for very easy
removal.
SCONES
Combine dry ingredients in a large bowl. Cut shortening (or oil) into
flour mixture (using a fork and a knife). Stir in the dried
blueberries.
Prepare the egg replacer as described on the box (for the equivalent of
2 eggs) (this will probably be 1/4 cup of water and 1 tablespoon of egg
replacer powder whipped together).
In a bowl, combine maple syrup, water, and vanilla. Add to dry
ingredients, and mix just a bit. Add the prepared egg replacer, and mix
just until dry ingredients are moistened. If needed due to the fact
that the mixture is a bit dry (as it probably will be), gently knead
dough so the liquids and flours become integrated. Do not overwork
dough.
Move dough to the baking sheet, and pat into an 8-inch circle. Cut
dough into 12 wedges, and gently separate the wedges apart on the sheet
so they have room to expand.
GARNISH
Make a slit in each scone wedge, and add 1/2 teaspoon of blueberry
preserves into each slit. Sprinkle sliced almonds over scones, and
gently press into dough.
BAKE
Bake for about 20 to 25 minutes or until edges are slightly golden.
Remove from oven and place baking sheet on a wire rack to cool.
Transfer scones from pan to a wire rack once the scones have cooled
some.
VARIATIONS:
- Replace dried blueberries with dried raspberries, and replace
blueberry jam with raspberry jam.
- - - - - - - - - - - - - - - - - -
Per serving: 206 Calories; 7g Fat (30% calories from fat); 4g Protein;
35g Carbohydrate; 0mg Cholesterol; 196mg Sodium
NOTES : - An easy way to make tapioca flour is by grinding old fashion
pearl tapioca in a coffee grinder (see the "Glossary of Ingredients" for
more information on making or buying tapioca flour).
Nutr. Assoc. : 0 0 1393 19 0 0 0 0 0 0 0 0 0 0 0 175 0 2136 0 0 0 0 0 0
0
0 0
_____
* Exported from MasterCook Mac *
06-Coconut-Ginger Muffins
Recipe By : Mark Foy
Serving Size : 12 Preparation Time :0:40
Categories : 06-Muffins
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 cups brown rice flour -- (or spelt flour)
1/2 cup sorghum flour -- (or spelt flour)
1/2 cup mesquite meal -- (or spelt flour)
4 tablespoons tapioca flour
1/4 cup ground flax seed
1/4 teaspoon sea salt
3 teaspoons baking powder -- (double acting)
3/4 cup coconut shreds
1/2 cup high oleic sunflower oil
(or other oil high in monounsaturated fat)
3/4 cup maple syrup
1 tablespoon ginger juice, fresh
(squeezed from fresh, grated ginger root)
1 tablespoon vanilla extract
1/2 tablespoon coconut extract/flavoring
1/2 cup coconut milk
(or water)
Pre-heat oven to 400 degrees F (205 degrees C). Oil and flour a
12-muffin pan.
Sift dry ingredients together, and stir in coconut. Combine remaining
ingredients (liquids), then stir into the flour mixture.
Spoon into the muffin pan. Bake for 20 minutes.
Remove from oven to cool on racks.
VARIATIONS:
- For a lower fat muffin, replace some or all of the oil with
applesauce.
- Could use prune puree in place of all or some of the applesauce for a
different fat replacer.
- Use Amaretto in place of the Grand Marnier.
- See the "Cake Notes" in the Dessert chapter for more variation ideas.
- Could ice with "Orange Icing" (see recipe).
- - - - - - - - - - - - - - - - - -
Per serving (excluding unknown items): 308 Calories; 15g Fat (43%
calories from fat); 3g Protein; 42g Carbohydrate; 0mg Cholesterol; 151mg
Sodium
Serving Ideas : Frost/ice the muffins after they have cooled.
NOTES : - An easy way to grind flax seeds is in a coffee grinder.
- An easy way to make tapioca flour is by grinding old fashion pearl
tapioca in a coffee grinder (see the "Glossary of Ingredients" for more
information on making or buying tapioca flour).
- See the "Glossary of Ingredients" for information about making ginger
juice.
Nutr. Assoc. : 0 1393 0 0 0 0 0 0 0 0 0 0 630 0 0 5403 0 0
_____
* Exported from MasterCook Mac *
06-Cornbread
Recipe By : Mark Foy
Serving Size : 8 Preparation Time :0:45
Categories : 06-Muffins
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 cups soy milk
1 1/2 tablespoons vinegar
1 1/3 cups cornmeal
2/3 cup sorghum flour -- (or spelt flour)
3/4 teaspoon sea salt
1 teaspoon baking powder -- (double acting)
1/2 teaspoon baking soda
1 tablespoon maple syrup
2 tablespoons molasses, blackstrap
1/4 cup high oleic sunflower oil -- (or olive oil)
(or other oil high in monounsaturated fat
as listed in "Dessert Notes" under "Oils")
4 ounces green chiles, diced, canned
Pre-heat oven to 425 degree F (218 degree C). Oil and flour a 9" by 9"
baking pan.
Mix together soy milk and vinegar.
Mix dry ingredients together.
Add remaining ingredients to the soy milk mixture.
Add the wet ingredients to the dry ingredients, and mix gently. Do not
overmix.
Pour into the baking pan. Bake for 20-25 minutes or until toothpick
inserted in the middle of the bread comes out clean.
Remove from oven to cool on a rack.
VARIATIONS:
- If you want more corn flavor, use a larger proportion of cornmeal to
sorghum flour (e.g., 1 1/2 cups of cornmeal with 1/2 cup of sorghum
flour).
- Add a 1/4 cup of fresh corn to the batter after mixing the dry and wet
ingredients.
- - - - - - - - - - - - - - - - - -
Per serving: 237 Calories; 9g Fat (32% calories from fat); 5g Protein;
36g Carbohydrate; 0mg Cholesterol; 311mg Sodium
Serving Ideas : Serve with "03-Black Bean and Vegetable Stew"
NOTES : - This is a fluffy and light (but still moist) cornbread with a
nice "buttery" flavor due to the vegetable oil spread/olive oil
combination.
- An easy way to grind flax seeds is in a coffee grinder.
Nutr. Assoc. : 0 0 0 0 1393 0 0 0 0 0 0 0 0 0 3576
_____
* Exported from MasterCook Mac *
06-Lemon-Marzipan Scones with Goji Berries
Recipe By : Mark Foy
Serving Size : 12 Preparation Time :0:35
Categories : 06-Muffins
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
MARZIPAN
1/4 cup blanched almonds
1/4 cup light granulated sugar
1 teaspoon almond extract
2 teaspoons light agave nectar syrup
SCONES
1 cup brown rice flour -- (or spelt flour)
1 cup sorghum flour -- (or spelt flour)
4 tablespoons tapioca flour
2 tablespoons soy flour -- (or spelt flour)
1/4 teaspoon sea salt
2 teaspoons baking powder -- (double acting)
1/4 cup light granulated sugar
5 tablespoons vegetable shortening, non-hydrogenated -- (or
coconut oil)
(or high oleic sunflower oil)
1/4 cup goji berries -- (or currants)
(see "Glossary of Ingredients")
1 tablespoon egg replacer powder
1/4 cup water
2 tablespoons light agave nectar syrup -- (or water)
1/2 cup coconut milk -- (or soy milk)
1/2 teaspoon lemon extract
1 teaspoon lemon zest -- chopped
GARNISH
1 teaspoon lemon zest -- chopped
Pre-heat oven to 400 degrees F (205 degrees C).
Put parchment paper down on a baking sheet (if you don't have parchment
paper, you can oil your baking sheet). The scones can even stick a
little to a non-stick baking sheet which messes up the scones, so I
greatly prefer parchment paper because it always makes for very easy
removal.
MARZIPAN
Grind together the almonds and sugar. Add almond extract and agave and
combine again to form a paste. Set aside for later in the recipe.
SCONES
Combine dry ingredients in a large bowl. Cut shortening (or oil) into
flour mixture (using a fork and a knife). Mix in wolfberries.
Prepare the egg replacer as described on the box (for the equivalent of
2 eggs) (this will probably be 1/4 cup of water and 1 tablespoon of egg
replacer powder whipped together).
In a bowl, combine agave, coconut milk, lemon extract, and lemon zest.
Add to dry ingredients, and mix just a bit. Add the prepared egg
replacer, and mix just until dry ingredients are moistened. If needed
due to the fact that the mixture is a bit dry (as it probably will be),
gently knead dough so the liquids and flours become integrated. Do not
overwork dough.
Move dough to the baking sheet, and pat into an 8-inch circle. Cut
dough into 12 wedges, and gently separate the wedges apart on the sheet
so they have room to expand.
GARNISH
Make a slit in each wedge, and add one teaspoon of marzipan to each
slit. Sprinkle lemon zest over scones, and gently press into dough.
BAKE
Bake for about 20 to 25 minutes or until edges are slightly golden.
Remove from oven and place baking sheet on a wire rack to cool.
Transfer scones from pan to a wire rack once the scones have cooled
some.
VARIATIONS:
- Use other types of "sweet ground nut pastes" in place of the marzipan,
such as walnuts blended with sugar and agave.
- - - - - - - - - - - - - - - - - -
Per serving: 244 Calories; 10g Fat (36% calories from fat); 4g Protein;
39g Carbohydrate; 0mg Cholesterol; 198mg Sodium
NOTES : - An easy way to make tapioca flour is by grinding old fashion
pearl tapioca in a coffee grinder (see the "Glossary of Ingredients" for
more information on making or buying tapioca flour).
Nutr. Assoc. : 0 0 -32644 0 0 0 0 0 1393 0 0 0 0 -32644 0 0 0 0 0 0 0
2136
0 0 0 0 0 0 0 0 0
_____
* Exported from MasterCook Mac *
06-Orange-Pecan Muffins
Recipe By : Mark Foy
Serving Size : 12 Preparation Time :0:40
Categories : 06-Muffins
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 1/2 cups brown rice flour -- (or spelt flour)
4 tablespoons tapioca flour
1/4 cup ground flax seed
1/4 teaspoon sea salt
3 teaspoons baking powder -- (double acting)
1 teaspoon cinnamon
1/2 teaspoon nutmeg
3/4 cup pecans -- toasted
1/2 cup high oleic sunflower oil
(or other oil high in monounsaturated fat)
2 tablespoons applesauce, unsweetened
3/4 cup maple syrup
3 tablespoons sucanat sugar
2 tablespoons vanilla extract
1 1/2 tablespoons Grand Marnier
1/2 cup water
(or coconut milk for a richer texture)
1 tablespoon orange zest -- chopped
(either candied or from one or two fresh
oranges)
Pre-heat oven to 400 degrees F (205 degrees C). Oil and flour a
12-muffin pan.
Sift dry ingredients together, and stir in toasted pecans. Combine
remaining ingredients (liquids and orange zest), then stir into the
flour mixture.
Spoon into the muffin pan. Bake for 20 minutes.
Remove from oven to cool on racks.
VARIATIONS:
- For a lower fat muffin, replace some or all of the oil with
applesauce.
- Could use prune puree in place of all or some of the applesauce for a
different fat replacer.
- Use Amaretto in place of the Grand Marnier.
- See the "Cake Notes" in the Dessert chapter for more variation ideas.
- Could ice with "Orange Icing" (see recipe).
- - - - - - - - - - - - - - - - - -
Per serving: 322 Calories; 13g Fat (37% calories from fat); 3g Protein;
48g Carbohydrate; 0mg Cholesterol; 136mg Sodium
Serving Ideas : Frost/ice the muffins after they have cooled.
NOTES : - An easy way to grind flax seeds is in a coffee grinder.
- An easy way to make tapioca flour is by grinding old fashion pearl
tapioca in a coffee grinder (see the "Glossary of Ingredients" for more
information on making or buying tapioca flour).
_____
* Exported from MasterCook Mac *
06-Pina Colada Scones
Recipe By : Mark Foy
Serving Size : 12 Preparation Time :0:35
Categories : 06-Muffins
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
SCONES
1 cup brown rice flour -- (or spelt flour)
1 cup sorghum flour -- (or spelt flour)
4 tablespoons tapioca flour
1/4 teaspoon sea salt
2 teaspoons baking powder -- (double acting)
1/4 cup birch sugar
(or organic light granulated sugar)
5 tablespoons unrefined coconut oil
(or non-hydrogenated veg. shortening)
(or high oleic sunflower oil)
1 tablespoon egg replacer powder
1/4 cup water
2 tablespoons light agave nectar syrup -- (or water)
1/2 cup coconut milk -- (or soy milk)
1 tablespoon coconut extract/flavoring
GARNISH
1/2 cup fresh pineapple -- cut in small chunks
2 tablespoons macadamia nuts -- chopped
Pre-heat oven to 400 degrees F (205 degrees C).
Put parchment paper down on a baking sheet (if you don't have parchment
paper, you can oil your baking sheet). The scones can even stick a
little to a non-stick baking sheet which messes up the scones, so I
greatly prefer parchment paper because it always makes for very easy
removal.
SCONES
Combine dry ingredients in a large bowl. Cut coconut oil (or shortening
or oil) into flour mixture (using a fork and a knife).
Prepare the egg replacer as described on the box (for the equivalent of
2 eggs) (this will probably be 1/4 cup of water and 1 tablespoon of egg
replacer powder whipped together).
In a bowl, combine agave, coconut milk, and coconut extract/flavoring.
Add to dry ingredients, and mix just a bit. Add the prepared egg
replacer, and mix just until dry ingredients are moistened. If needed
due to the fact that the mixture is a bit dry (as it probably will be),
gently knead dough so the liquids and flours become integrated. Do not
overwork dough.
Move dough to the baking sheet, and pat into an 8-inch circle. Cut
dough into 12 wedges, and gently separate the wedges apart on the sheet
so they have room to expand.
GARNISH
Make a slit in each wedge, and add a few small pineapple chunks to each
slit. Sprinkle chopped nuts over scones, and gently press into dough.
BAKE
Bake for about 20 to 25 minutes or until edges are slightly golden.
Remove from oven and place baking sheet on a wire rack to cool.
Transfer scones from pan to a wire rack once the scones have cooled
some.
VARIATIONS:
- Replace fresh pineapple with a 1/4 cup of preserves such as raspberry.
- - - - - - - - - - - - - - - - - -
Per serving: 210 Calories; 9g Fat (37% calories from fat); 3g Protein;
33g Carbohydrate; 0mg Cholesterol; 194mg Sodium
NOTES : - An easy way to make tapioca flour is by grinding old fashion
pearl tapioca in a coffee grinder (see the "Glossary of Ingredients" for
more information on making or buying tapioca flour).
Nutr. Assoc. : 0 0 1393 0 0 0 0 0 0 2742 0 0 0 2136 0 0 0 0 5403 0 0 0 0
_____
* Exported from MasterCook Mac *
07- ******* BREAKFAST *******
Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : 07-Breakfast
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
***** NONE *****
- This section has recipes for pancakes and some fruit recipes (such as
fruit compote and fruit salads). For scones and muffins, see the
"Muffin" chapter.
- For brunches, I like to serve some of these breakfast items listed in
this section as well as savories items such as "11-Vegetable Strudel" or
"11-Broccoli Quiche" (see recipes).
My favorite recipes in this chapter include:
- Cranberry-Corn Pancakes
- Tofu Scramble
Some of the easier recipes in this chapter include:
- Orange-Nut Pancakes
- Fresh Cranberry Salad
- - - - - - - - - - - - - - - - - -
Per serving: 0 Calories; 0g Fat (0% calories from fat); 0g Protein; 0g
Carbohydrate; 0mg Cholesterol; 0mg Sodium
_____
* Exported from MasterCook Mac *
07-Cranberry-Corn Pancakes
Recipe By : Mark Foy
Serving Size : 8 Preparation Time :0:40
Categories : 07-Breakfast
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/4 cups cornmeal, whole-grain
1/4 cup mesquite meal -- (or spelt flour)
(or can use cornmeal)
1 cup sorghum flour -- (or spelt flour)
1 cup soy flour -- (or spelt flour)
2 tablespoons ground hemp seeds
(or half ground flax seeds and half ground
sesame seeds)
1/4 teaspoon sea salt
1 tablespoon baking powder -- (double acting)
1/4 cup pistachio nuts -- chopped and toasted
1/4 cup dried cranberries -- chopped
2 tablespoons high oleic sunflower oil -- (or coconut oil)
(or other oil high in monounsaturated fat
as listed in "Dessert Notes" under "Oils")
2 tablespoons extra virgin olive oil
3 cups soy milk
1/4 cup maple syrup
Pre-heat a flat griddle.
Mix dry ingredients together, and stir in toasted pistachio nuts and
dried cranberries. Combine remaining ingredients (liquids), then stir
into the flour mixture.
Cook pancakes on a preheated oiled griddle. (Note: Sometimes the
pancakes stick to the griddle during the first couple batches (and
therefore the pancakes are not the best for eating), but if I continue
to oil the griddle between each batch of pancakes, eventually the
pancakes stop sticking.)
Serve with maple syrup or a cooked down and strained cranberry-orange
juice-maple syrup sauce.
Makes about 32 - 3-inch pancakes.
VARIATIONS:
- Use other types of nuts such as almonds, walnuts, macadamia nuts, or
pecans.
- Use different dried fruit.
- - - - - - - - - - - - - - - - - -
Per serving: 346 Calories; 14g Fat (34% calories from fat); 12g Protein;
49g Carbohydrate; 0mg Cholesterol; 217mg Sodium
NOTES : - An easy way to grind hemp seeds is in a coffee grinder.
- Mesquite meal adds an interesting (sweet/nutty-like) flavor to these
pancakes. It is not a common ingredient, so if you don't want to use
it, this recipe works great just using cornmeal (or sorghum flour) in
its place. See the "Glossary of Ingredients" for more information about
mesquite meal.
Nutr. Assoc. : 0 26182 0 1393 0 -32649 0 0 0 0 0 2928 0 0 0 0 0 0 0
_____
* Exported from MasterCook Mac *
07-Fresh Cranberry Salad
Recipe By : Mark Foy
Serving Size : 4 Preparation Time :0:15
Categories : 07-Breakfast
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
12 ounces fresh cranberries -- sorted and washed
1 medium apples -- cored and diced
1 medium orange -- seeded and sliced
1/4 cup dried apricots -- sliced
3 tablespoons brown rice syrup -- (or more to taste)
Finely chop/grind washed cranberries in a food processor about 30
seconds (want them all chopped up, but not into a paste).
Transfer cranberries to another bowl and add remaining ingredients; mix
and serve.
VARIATIONS:
- Add 2 tablespoons of coconut shreds.
- For a more elegant presentation, spoon the salad in filo cups (see
"Glossary of Ingredients" for instructions - note that filo contains
gluten, so if you are avoiding gluten, use another presentation method).
Since the salad is quite wet, it is best to put salad in cups right
before serving so cups do not get soggy.
- - - - - - - - - - - - - - - - - -
Per serving: 121 Calories; less than one gram Fat (2% calories from
fat); 1g Protein; 32g Carbohydrate; 0mg Cholesterol; 3mg Sodium
NOTES : - A nice mixture of fresh fruits which is high in enzymes.
_____
* Exported from MasterCook Mac *
07-Gingered Fruit Compote
Recipe By : Mark Foy
Serving Size : 8 Preparation Time :0:45
Categories : 07-Breakfast
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup apple juice -- (or water)
1/2 cup raisins
12 medium apples -- cored and diced
4 medium peaches -- diced
(or cored and diced pears)
2/3 cup coconut shreds
1 cup water -- (may need more)
1 tablespoon lemon zest -- finely chopped
(from one fresh lemon)
4 tablespoons ginger juice, fresh
(squeezed from fresh, grated ginger root)
Add apple juice to large pot and bring to a boil. Add raisins and
soften. Add apple and peaches (pears are also good). Cook for a few
minutes.
Add coconut shreds and water as needed to make the desired compote
consistency. Add lemon zest. Cook a few more minutes to soften the
dried coconut. Turn off heat, let cool slightly and then add the ginger
juice.
VARIATIONS:
- Use less raisins if you don't want it so sweet.
- Use little or no coconut to lower the fat content/percentage of
calories from fat.
- Experiment with different combinations of fruit (such as pears,
oranges, and/or quince), different dried fruits (such as dried
cranberries, apricots, figs, or prunes), different spices (such as
cinnamon and nutmeg), and other citrus zests in place of the lemon zest.
- For a more elegant presentation, spoon the compote in filo cups (see
"Glossary of Ingredients" for instructions - note that filo contains
gluten, so if you are avoiding gluten, use another presentation method).
Since the compote is quite wet, it is best to put compote in cups right
before serving so cups do not get soggy.
- - - - - - - - - - - - - - - - - -
Per serving: 202 Calories; 4g Fat (15% calories from fat); 1g Protein;
46g Carbohydrate; 0mg Cholesterol; 23mg Sodium
Serving Ideas : Serve warm.
NOTES : - A nice way to serve fruit on a cold day.
- See the "Glossary of Ingredients" for information about making ginger
juice.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 630 0
_____
* Exported from MasterCook Mac *
07-Glazed Fruit Salad
Recipe By : Mark Foy
Serving Size : 8 Preparation Time :0:20
Categories : 07-Breakfast
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
DRIED FRUIT/GLAZE
1/4 cup coconut shreds
1/4 cup dried apricots -- halved
1/4 cup water -- (may need more)
2 tablespoons brown rice syrup
FRESH FRUIT
3 medium apples -- cored and diced
3 medium peaches -- diced
(or cored and diced pears)
1 kiwi fruit -- peeled and diced
2 tablespoons lime juice
1 tablespoon lime zest -- finely chopped
(juice and zest from one fresh lime)
Add coconut, apricots, water, and brown rice syrup to a sauce pan, and
cook for about 5 minutes to soften fruit. Let cool.
Add cut up fresh fruit to a large bowl, sprinkling with lime juice
periodically so that fruit does not discolor. Add hard fruits first
(such as apples), and soft fruits later (such as ripe pears and peaches)
so the soft fruits have a better chance of keeping their shape.
Add remaining lime juice (if there is any) and the lime zest to the
fruit. Add dried fruit/glaze mixture from sauce pan to the fresh fruit,
and mix gently.
Keep refrigerated until serving. The sooner it is served, the fresher
it will taste.
VARIATIONS:
- Use little or no coconut to lower the fat content/percentage of
calories from fat.
- Experiment with different combinations of fruit (such as pears,
oranges, and/or various berries), different dried fruits (such as dried
cranberries or dried figs), and other citrus zests and juice in place of
the lime zest and juice.
- For a more elegant presentation, spoon the salad in filo cups (see
"Glossary of Ingredients" for instructions - note that filo contains
gluten, so if you are avoiding gluten, use another presentation method).
Since the salad is quite wet, it is best to put salad in cups right
before serving so cups do not get soggy.
- - - - - - - - - - - - - - - - - -
Per serving: 80 Calories; 1g Fat (13% calories from fat); 1g Protein;
19g Carbohydrate; 0mg Cholesterol; 9mg Sodium
Serving Ideas : I like this best served at breakfast or brunch.
NOTES : - Try to make this salad as close to serving time as possible
because the salad can become "mushy" if it sits to long. Therefore, it
is best to start with cold fruit so that it does not need to be
refrigerated for a long time to get it cool.
_____
* Exported from MasterCook Mac *
07-Orange-Nut Pancakes
Recipe By : Mark Foy
Serving Size : 8 Preparation Time :0:40
Categories : 07-Breakfast
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 cups brown rice flour -- (or spelt flour)
1 cup whole-grain teff flour -- (or spelt flour)
1 cup soy flour -- (or spelt flour)
1/4 teaspoon sea salt
3 teaspoons baking powder -- (double acting)
1 teaspoon cinnamon
1/2 cup brazil nuts -- chopped and toasted
1/4 cup high oleic sunflower oil -- (or olive oil)
3 cups soy milk
1/4 cup maple syrup
3 tablespoons orange zest -- minced
(either candied or from 3 fresh oranges)
Pre-heat a flat griddle.
Mix dry ingredients together, and stir in toasted brazil nuts. Combine
remaining ingredients (liquids and orange zest), then stir into the
flour mixture.
Cook pancakes on a preheated griddle.
Serve with maple syrup or a cooked down orange juice-maple syrup sauce.
Makes about 32 - 3-inch pancakes.
VARIATIONS:
- Use other types of nuts such as almonds, walnuts, macadamia nuts, or
pecans.
- Add blueberries or dried figs (which have been soaked) to the batter.
- - - - - - - - - - - - - - - - - -
Per serving: 350 Calories; 15g Fat (36% calories from fat); 11g Protein;
47g Carbohydrate; 0mg Cholesterol; 211mg Sodium
Nutr. Assoc. : 0 1642 0 0 0 0 0 0 0 0 0 0 0
_____
* Exported from MasterCook Mac *
07-Tofu Scramble
Recipe By : Mark Foy
Serving Size : 3 Preparation Time :0:40
Categories : 07-Breakfast
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 pounds tofu, firm
(pressed to remove as much water as
possible)
1 tablespoon olive oil
1 medium leek -- finely chopped
(or one onion)
3 garlic cloves -- finely chopped
(or 3/8 teaspoon granulated garlic)
1 medium red bell pepper -- finely chopped
(or another vegetable such as green beans)
1 teaspoon turmeric
1/4 teaspo | 
