A Taste of Vitality

* A Taste of Vitality - 3 *

11-Broccoli Quiche

Recipe By : Mark Foy

Serving Size : 8 Preparation Time :1:45

Categories : 11-Compiliation Dishes

Amount Measure Ingredient -- Preparation Method

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BROCCOLI PART OF FILLING

1/2 teaspoon olive oil

1 large onion

3 garlic cloves -- minced

3/4 cup broccoli stalks -- peeled, sliced

2 1/2 cups broccoli florets

(stalks and florets from about 2 bunches)

1/4 teaspoon sea salt

TOFU PART OF FILLING

14 ounces tofu, firm

(or you can use a silken tofu)

1/2 teaspoon sea salt

1/2 tablespoon paprika

1/2 teaspoon celery seed

1/4 teaspoon garlic powder

1/4 teaspoon onion powder

1/4 teaspoon ground mustard seed

1/2 tablespoon dried basil

1/2 teaspoon white pepper

2 tablespoons nayonaise vegi dressing

(or other vegan mayonnaise)

GARNISH

1/4 cup green olives -- sliced

PIE CRUST

Prepare a pie crust if you want to bake the filling in a crust (the

other option is to bake the filling like a custard, without a crust),

but do not bake crust (e.g., either the "14-Non-Gluten Pie Crust" or the

"14-Simple Pie Crust"). A large-deep-pie dish is best for this pie.

The amount of filling called for in this recipe would overflow a small

9-inch pie pan; one that is a little deeper and wider is better.

BROCCOLI PART OF FILLING

Heat a skillet over medium-high heat and add oil. Add onion and garlic

and briefly saute; then add the sliced broccoli stalks. Once the stalks

are relatively tender (they will cook more when the pie bakes), add the

florets. Cook another few minutes to soften the broccoli florets, and

then add the salt. Cook one more minute, and then remove from heat.

TOFU PART OF FILLING

Blend tofu, salt, spices, and mayonnaise in a food processor until

smooth.

QUICHE ASSEMBLY

First, bake the large-deep-prepared-pie crust without the quiche filling

in a 350 degrees F (175 degrees C) oven (no need to preheat oven) for 10

minutes just to get the pie crust slightly baked (dried out).

Combine together the broccoli mixture and tofu mixture. This will be

the filling.

After crust has baked a little bit without the filling, pour the quiche

filling into the crust. Put back in the oven to bake in the 350 degrees

F (175 degrees C) oven for about 45 minutes.

GARNISH

Garnish baked quiche with sliced olives.

VARIATIONS:

- "Asparagus Quiche" - Use asparagus instead of broccoli, and instead of

garnishing with olives after the quiche has baked, garnish with

asparagus stalks or tips before the quiche has baked.

- - - - - - - - - - - - - - - - - -

Per serving: 116 Calories; 6g Fat (44% calories from fat); 10g Protein;

8g Carbohydrate; 0mg Cholesterol; 330mg Sodium

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 939 0 0 0 0 0 0 0

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* Exported from MasterCook Mac *

11-Enchiladas

Recipe By : Mark Foy

Serving Size : 12 Preparation Time :1:30

Categories : 11-Compiliation Dishes

Amount Measure Ingredient -- Preparation Method

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VEGETABLE FILLING

1 teaspoon olive oil

1/2 large onion -- diced

4 small zucchini squash -- diced

4 garlic cloves -- minced

1/8 teaspoon sea salt

SEITAN (OR TEMPEH) FILLING

1 1/2 teaspoons olive oil

8 ounces seitan, prepared -- in strips

(do not use seitan if want the dish to be

gluten free - tempeh makes a good

replacement)

1 tablespoon tamari soy sauce

BEAN FILLING

1/2 teaspoon olive oil

1/2 large onion -- diced

2 cups black beans, cooked -- drained

(see "Glossary of Cooking Terms" for more

information about cooking beans)

1/4 teaspoon sea salt

(see the instructions for a replacement

to this bean filling)

SAUCE

1 teaspoon olive oil

2 medium onions -- finely chopped

1 1/2 tablespoons cumin powder

2 tablespoons dried oregano

1/4 teaspoon cayenne

3 tablespoons brown rice flour -- (or spelt flour)

56 ounces tomatoes, low sodium, crushed

1/8 teaspoon sea salt

12 whole corn tortillas

VEGETABLE FILLING

Heat a large pot over medium-high heat and add oil. Add onions and

saute for 6 minutes. Add zucchini and cook for 4 minutes. Add garlic

and cook for 2 minutes. (This vegetable sealing process is important

for developing a good flavor.) Add the salt and cook another 3 minutes.

SEITAN (OR TEMPEH) FILLING

Prepare seitan by heating a pan over medium-high heat, adding the oil,

and then adding the seitan strips. Seal on all sides (about 7 minutes

total). When finished, turn off heat, let sit 2 minutes, and then add

the tamari soy sauce.

If you do not want the dish to have any gluten, do not use seitan;

instead, try tempeh. If using tempeh, steam it for 20 minutes, and then

use the same procedure above for tempeh strips.

BEAN FILLING

Prepare the beans by heating a pan over medium-high heat, adding the

oil, and then adding the onion. Saute onion for about 7 minutes. Add

the cooked black beans and salt, and mash beans while slowly cooking.

(Alternatively, simply use a 15oz can of low-fat refried black or pinto

beans and completely skip this step.)

SAUCE

Prepare the enchilada sauce by heating a sauce pan over medium-high

heat, adding the oil, and then adding the onion. Saute for about 12

minutes. Add the cumin powder, oregano, and cayenne, and cook for 2

minutes, then add the flour a little bit at a time, stirring after each

addition so clumps do not form. After all the flour is added, add the

crushed tomatoes and salt. Whisk together so no lumps form. Simmer for

20+ minutes. If after it has cooked for about 10 minutes, you think the

sauce might not be as thick as what you would like, add another couple

tablespoons of brown rice flour by sprinkling small amounts on top of

the sauce and whisking in. If it is thicker than you would like, add

some broth or water. If you want a smoother sauce, use an immersion

blender to blend the sauce.

ASSEMBLY

To assemble the casserole, lightly oil a large (about 9"x13") baking

pan. Spread a thin layer of enchilada sauce on the bottom of the pan.

Microwave corn tortilla three at a time immediately prior to use to

soften then so they are easy to roll. Taking each tortilla one at a

time, spread a little of the zucchini mixture, seitan, and beans in

lines down the middle of the tortilla. Roll it up and place it in the

baking pan. Repeat with remaining tortillas. Cover entire dish with

the remaining enchilada sauce.

Bake in a 350 degree F (175 degree C) oven (no need to preheat oven) for

30 minutes until bubbly.

1 Serving Size = 1 enchilada.

VARIATIONS:

- Could use chili powder in place of the cumin, oregano, and cayenne,

but I prefer to avoid it since it has salt added.

- Leave the seitan out (or replace it with tempeh) to make this a

gluten-free dish.

- - - - - - - - - - - - - - - - - -

Per serving: 194 Calories; 3g Fat (13% calories from fat); 12g Protein;

32g Carbohydrate; 0mg Cholesterol; 264mg Sodium

NOTES : - GLUTEN NOTE: This is one of the few recipes in this cookbook

that contains gluten (from the seitan which is pure wheat gluten). I

have included this recipe with seitan because seitan is very "meat-like"

and adds a very satisfying texture to this dish which many people enjoy.

In the form shown below, this recipe is not suitable for people who

want to or need to avoid gluten. By leaving out the seitan, this dish

is completely without gluten. Tempeh would be a suitable replacement

for the seitan.

- White Wave makes a prepared seitan.

- Serve this casserole with "Spanish Rice" (see recipe) and a leafy

green for a complete meal.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 5307 0 0 0

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* Exported from MasterCook Mac *

11-Greek Spinach Pie

Recipe By : Mark Foy

Serving Size : 15 Preparation Time :1:20

Categories : 11-Compiliation Dishes

Amount Measure Ingredient -- Preparation Method

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VEGETABLE MIXTURE

20 ounces frozen spinach

(or don't use spinach, and instead use

twice the quantity of collards below)

1 tablespoon olive oil

2 large onion -- chopped

2 pounds collard greens -- chopped fine

(there are about 16 leaves per pound, but

varies depending on the leaf size)

(cut stems out of leaves)

(dried out as well as possible; could even

spin the chopped greens in a salad

spinner)

TOFU-"FETA" MIXTURE

1 cup almonds

2 pounds tofu, firm

(pressed to remove as much water as

possible)

1 tablespoon olive oil

1 1/4 teaspoons sea salt

1 teaspoon ground nutmeg

FINISHING

1/2 teaspoon ground nutmeg

1/2 teaspoon ground black pepper

3 tablespoons fresh dill -- finely chopped

(or 1 1/2 tablespoons dried dill)

1/4 cup fresh parsley -- finely chopped

1 1/2 teaspoons sea salt

240 grams whole wheat filo -- thawed

(the weight of different filos varies)

(overall, you need 12 18"x13" sheets)

1/4 cup olive oil -- for brushing

(overall quantity used will depend on

amount brushed on each sheet)

VEGETABLE MIXTURE

Thaw spinach using a sauce pan on the stove top or placing spinach in

the microwave. Squeeze out as much liquid as possible from the thawed

spinach; chop finely; set aside.

(If you want, you can use fresh spinach: remove large stems from spinach

leaves; steam spinach until wilted; let cool; squeeze out as much liquid

as possible from the spinach; chop and set aside.)

Heat a skillet over medium-high heat and add oil. Add onion and saute

for about 10 or 15 minutes to get them well cooked. Add the collard

greens and cook for about 5 minutes stiring frequently. Add the chopped

spinach and cook another 2 minutes. Drain off any extra liquid because

you want the resulting mixture (once the Tofu-"Feta" Mixture is added)

to be stiff, not soupy.

TOFU-"FETA" MIXTURE

During this process, prepare the tofu-"feta" mixture using a food

processor. Add almonds first, and grind. Add 2/3 of the

pressed/drained tofu, and the remaining tofu-"Feta" mixture ingredients,

and blend until smooth. Reserve 1/3 of tofu for adding directly to the

spinach/collards mixture.

FINISHING

To the collard mixture, add the tofu-"Feta" mixture and the remaining

1/3 of the tofu (mashing it in). Then add the nutmeg, black pepper,

dill, parsley, and sea salt and cook for about 3+ minutes. You want the

mixture to be fairly stiff, and not soupy (so the overall pie will not

be mushy, but rather with distinct layers of filo that are not soggy).

If the mixture is a little soupy, you can add some brown rice flour (or

other flour) and cook a bit to thicken the mixture.

ASSEMBLY

To assemble the "pie", oil a large (about 9"x13") baking pan. Lay 1/4

of the filo sheets (about 3 18"x13" pieces) into the bottom of the pan.

Each sheet will be folded in half to fit in the pan; brush oil on the

top of each layer in the pan, both before folding and after. Spread

about 1/3 of the collard/tofu-"feta" mixture on top of this first layer

of filo. Continue this filo-filling layering until all filling if used,

and then top with the last layer of filo (always brushing it with olive

oil). There should be 4 layers of filo (with 3 sheets per layer), and 3

layers of filling.

Cover pan with foil, and bake in a 375 degree F (190 degree C) oven (no

need to preheat the oven) for 30 minutes, then remove foil and bake 10

minutes more to give the top filo layer a golden brown appearance. Make

sure filling is hot all the way through; sometimes for a thick pie when

the filling has been made a day in advance and refrigerated, additional

baking time will be needed to heat the pie all the way through.

Slices of pie freeze very well.

VARIATIONS:

- To make a similar dish without any gluten (that is, without the filo),

put the filling into a non-gluten pie crust and bake (instead of pulling

the filling between filo sheets).

- Use any combination of greens (spinach, collards, kale) to create the

~3.5 pounds of total greens need for this recipe. In this recipe, I

call for 1/2 spinach (traditional ingredient) and 1/2 collard greens

(which is more nutritionally dense than spinach) to provide both a

traditional flavor and a higher nutritional content.

- "Spanakopita" - Instead of layering filling between sheets of filo in

a large baking pan (like lasagna), fold 2 tablespoons of the filling

into a triangle using a 6"x13" strip of oiled filo, then bake on a

baking sheet (covered with parchment paper) for 20 minutes. This should

make about 40 triangular pies.

- To lower the fat a little, be as sparing as possible with the olive

oil when brushing it on the filo sheets, and use half as many almonds in

the tofu-"feta" mixture.

- - - - - - - - - - - - - - - - - -

Per serving: 242 Calories; 14g Fat (49% calories from fat); 14g Protein;

19g Carbohydrate; 0mg Cholesterol; 472mg Sodium

NOTES : - GLUTEN NOTE: This is one of the few recipes in this cookbook

that contains gluten (from the whole wheat filo). I have included this

recipe because because it is an interesting pie/pastry, but simply can

not be made in this form without gluten because filo needs to be made

with a flour containing gluten to achieve the desired effect. The

recipe in the form shown below is not suitable for people who want to or

need to avoid gluten. The filling is free of gluten, and could be baked

in a dish by itself, or put in a non-gluten pie crust (see recipe), or

with a non-gluten biscuit topping.

- This "pie" calls for a combination of spinach and collard greens; the

spinach gives it a familiar flavor (most recipes call for only spinach)

while the collard greens give the dish enhanced nutritional density.

- This dish is also called spanakopita if made into triangular,

hand-sized pastries (see Variations).

- This recipe makes a large pan; if you have leftovers, they freeze very

well.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 20050 0 0 0 0 0

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* Exported from MasterCook Mac *

11-Millet-Bean Patties

Recipe By : Mark Foy

Serving Size : 8 Preparation Time :1:10

Categories : 11-Compiliation Dishes

Amount Measure Ingredient -- Preparation Method

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MILLET

3/4 cup millet -- washed

2 1/2 cups no-salt-added vegetable broth -- (or water)

1/2 teaspoon olive oil

1/2 teaspoon sea salt

1/2 teaspoon cumin powder

(or leftover cooked millet and

skip millet cooking instructions)

ROASTED VEGETABLES

1 small onion -- chopped

4 large carrots -- sliced 1/4" thick

12 garlic cloves -- cut in quarters

1 teaspoon olive oil

1/4 teaspoon sea salt

FINISHING

2 ounces canned diced green chiles

1 cup pinto beans, cooked -- drained, mashed

(see "Glossary of Cooking Terms" for more

information about cooking beans)

(or refried beans, canned or home-made)

1/4 cup pine nuts

1 tablespoon tamari soy sauce

MILLET

Place millet in sauce pan with broth, oil, salt, and cumin. Cover and

bring to a boil. Once boiling, simmer for 40 minutes. (A simmer plate

(also sometimes called a "flamer tamer") can be helpful during the

simmering process to insure that the millet will not burn to the bottom

of the pan.)

ROASTED VEGETABLES

While millet is cooking, roast vegetables. Toss onion, carrots, garlic,

oil, and salt in a bowl. Transfer to baking sheet (it should not need

to be oiled since the vegetables are oiled) and roast in a 450 degree F

(230 degree C) oven (no need to preheat oven) for about 40 minutes, or

until the vegetables are not hard, and have browned. During the last 30

minutes of roasting, toss vegetables every 10 minutes to ensure they do

not burn on any one side.

FINISHING

When millet is finished cooking, stir in chilies, beans, pine nuts, and

tamari. When vegetables are roasted, add those to the millet mixture as

well. If you are using left over millet, it might be clumpy. Take some

extra time to mash all the ingredients together so the millet is not in

large clumps.

Dish can be eaten now if you do not want to make patties. To continue

and make patties, you have two choices. First is to let the mixture

cool and firm up just enough so you can handle it to make patties with

your hands (could take about an hour). Second is to refrigerate the

mixture overnight, and then form patties which can be baked.

BAKING PATTIES

To prepare the patties:

Put parchment paper down on a baking sheet (if you don't have parchment

paper, you can oil your baking sheet). Patties can even stick a little

to a non-stick baking sheet which messes up the patties, so I greatly

prefer parchment paper because it always makes for very easy removal.

Using your hands (probably want to keep them a little wet), take about

1/3 cup of the mixture, shape it into a patty, and place it on a the

baking sheet. If the mixture seems a little dry or crumbly, and it is

difficult to form the patties, add some water until it gets a little

mushy so that the patties can be easily formed, and so they stay

together. If the mixture seems a little too wet, add some brown rice

flour. Repeat making patties using all of the millet-bean mixture. You

should end up with about 16 small patties.

If desired, spray a little oil on each patty (this will make them brown

nicely and give them a lightly crisp crust).

Bake in a 400 degree F (200 degree C) oven (no need to preheat oven) for

about 25 minutes, or until the patties are golden brown and have crispy

edges. Flip the patties half way through to get both sides brown and so

they do not burn on any one side. If the mixture was cold from the

refrigerator when you started, check to make sure that the patties are

sufficiently warmed through.

VARIATIONS:

- For richer patties, add some ground ground pumpkin seeds when

combining millet, beans, and vegetables.

- Use leftover cooked millet and leftover roasted vegetables for faster

preparation.

- If you would rather not spend the time roasting the vegetables, you

could saute them in the olive oil, and add the salt at the end. This

takes less time, but requires more attention than roasting.

- This mixture can also be formed into small bite sized servings, and

served as an appetizer (very suitable finger food).

- - - - - - - - - - - - - - - - - -

Per serving: 120 Calories; 3g Fat (18% calories from fat); 7g Protein;

27g Carbohydrate; 0mg Cholesterol; 327mg Sodium

Serving Ideas : Serve with salsa if desired.

NOTES : - Roasted vegetables (especially the garlic clove halves)

heighten the flavor of these patties. I like the chunks of vegetables

in the patties, rather than a completely uniform texture.

- Read the recipe directions to see if you might like to make this a day

ahead, or maybe earlier in the day (depending on your plans).

Nutr. Assoc. : 0 4142 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 20197 0 0 0 0 0 0

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* Exported from MasterCook Mac *

11-Mushroom-Garlic Lasagna

Recipe By : Mark Foy

Serving Size : 10 Preparation Time :2:30

Categories : 11-Compiliation Dishes

Amount Measure Ingredient -- Preparation Method

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FILLING

2 teaspoons olive oil

2 large onions -- diced

2 1/4 pounds collard greens

(about 36 collard leaves)

(stems removed and discarded;

leaves chopped)

5 garlic cloves -- minced

1 teaspoon sea salt

MUSHROOM-GARLIC MIXTURE

3 pounds shiitake mushrooms -- chopped

15 garlic cloves

1 1/2 teaspoons sea salt

TOFU-"FETA" MIXTURE

1 cup almonds

2 pounds tofu, firm

(pressed to remove as much water as

possible)

2 tablespoons black truffle oil

(or olive oil)

1 1/2 teaspoons sea salt

1 teaspoon ground black pepper

1/2 cup fresh basil -- packed

SAUCE

3 1/2 cups tomato-mushroom sauce

(use any type of bottled sauce, or make a

homemade sauce such as the

"15-Mediterranean Tomato Sauce"

which is another recipe in this cookbook)

PASTA

1/2 pound no-boil/oven-ready rice lasagna noodles

(or no-boil/oven-ready whole

wheat lasagna noodles, but only

if the dish can have some gluten)

(if you want to use regular lasagna

noodles, prepare as indicated on the

use them in this recipe as directed)

package, and then

(about 9-12 inch pieces)

GARNISH

4 tablespoons basil, fresh -- chopped

FILLING

To prepare the filling, heat a pot over medium-high heat and add oil.

Add onion and saute for about 10 minutes. Add chopped collard greens

and garlic and cook for 10 minutes. After these are well cooked, add

salt. If mixture seems watery, add some flour (any type: brown rice

flour or regular whole wheat flour) to thicken so it will not be too

watery in the lasagna. Turn off heat.

MUSHROOM-GARLIC MIXTURE

To prepare the mushroom-garlic mixture, heat a skillet over medium-high

heat and add oil. Add mushrooms and cook until all liquid is cooked off

and the mushrooms start to brown a little. Add garlic and cook another

3 minutes. Add salt, cook another 2 minutes, and turn off heat.

TOFU-"FETA" MIXTURE

During this process, prepare the tofu-"feta" mixture using a food

processor. Add almonds first, and grind. Add the remaining tofu-"Feta"

mixture ingredients, and blend until smooth.

Fold together the mushroom-garlic mixture and the tofu-"feta" mixture.

ASSEMBLE

To assemble, use a large (about 9"x13") baking pan:

- sauce - spread a thin layer of sauce in the bottom of the pan (about

3/4 cup)

- noodles - place lasagna noodles in 3 long rows in the pan (about 1/3

of the noodles); don't overlap noodles since the pasta will expand

during baking

- feta - spread half of the tofu-"feta" mixture over the noodles

- vegetable - spread half of the vegetable filling on top of the

tofu-"feta"

- sauce - cover with about one third of the sauce

- noodles - put down 3 more long rows of noodles (another 1/3 of the

noodles)

- feta - cover again with the other half of the tofu-"feta"

- vegetable - add other half of the vegetable mixture

- sauce - add another 1/3 of the sauce

- noodles - place the last 1/3 of the lasagna noodles on top

- sauce - cover thoroughly with sauce (noodles may burn/dry out if the

last layer is not covered well by sauce)

There should be 3 layers of noodles, and 2 layers of

tofu-"feta"/vegetable filling.

Cover pan with foil, and bake in a 375 degree F (190 degree C) oven (no

need to preheat oven) for 40 minutes, then remove foil and bake 10

minutes more to give the top layer a golden brown appearance.

Serve garnished with basil.

VARIATIONS:

- You can use regular lasagna noodles (ones that are not oven ready and

need to boil): follow instructions to boil noodles and use just as

described above.

- - - - - - - - - - - - - - - - - -

Per serving: 778 Calories; 17g Fat (18% calories from fat); 34g Protein;

141g Carbohydrate; 0mg Cholesterol; 1305mg Sodium

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 986 0 0 0 0 0 0

1506 0 0 0 0 0 0 26186 0 0 0 0 0 0 0 0 0 0 0

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* Exported from MasterCook Mac *

11-Rice-Sweet Potatoes-Collard Torte

Recipe By : Mark Foy

Serving Size : 8 Preparation Time :2:00

Categories : 11-Compiliation Dishes

Amount Measure Ingredient -- Preparation Method

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RICE

1 3/4 cups brown rice, short-grain -- washed

4 cups no-salt-added vegetable broth -- (or water)

1/2 teaspoon sea salt

2 tablespoons tahini

SWEET POTATO FILLING

2 1/4 pounds sweet potatoes -- cut into 1" cubes

(about 3 medium sweet potatoes)

1 teaspoon dark (toasted) sesame oil

1/4 teaspoon sea salt

1/4 cup pecans

COLLARD GREEN FILLING

1/2 teaspoon dark (toasted) sesame oil

1 medium onions -- chopped

1 pound collard greens -- chopped

(about 16 leaves)

1/4 teaspoon sea salt

RICE

Prepare the rice by combining the rice, water, and sea salt in a pot.

(This recipe uses a bit more liquid than would normally be used to cook

rice, but this is because we want the rice to be wet and soft when it is

finished cooking.) Cover and bring to a boil. Turn to low and simmer

for 1 hour.

Once rice is finished cooking, stir in tahini and set aside.

SWEET POTATO FILLING

While rice is cooking, bake the sweet potatoes. Toss cut potatoes, oil,

and salt in a bowl.

Transfer to baking sheet (it does not necessarily need to be oiled since

the potatoes are oiled) and roast in a 450 degree F (230 degree C) oven

(no need to preheat oven) for about 50 minutes, or until the vegetables

are not hard, and have browned. During the last 30 minutes of roasting,

toss vegetables every 10 minutes to ensure they do not burn on any one

side.

When potatoes are finished roasting, remove from oven and blend in a

food processor with pecans. Set aside.

COLLARD GREEN FILLING

While rice is cooking and potatoes are roasting, prepare the collards.

Heat a skillet over medium-high heat and add oil. Add onion and saute

for 7 minutes. Add collard greens and cook another 7 minutes. Add the

sea salt and cook for about 2 minutes.

Briefly blend onion-collard mixture in a food processor. I prefer the

collards not completely pureed, but rather still with some texture.

TORTE ASSEMBLY

To assemble the torte, completely oil a 10 inch round spring form pan

(especially the bottom) (or use a deep dish pie pan). Spread half of

the rice in the bottom of the pie pan. Spread sweet potato filling on

top of bottom rice layer. Then spread on the collard filling, and

finally the remaining rice as the top layer.

Bake in a 375 degree F (190 degree C) oven (no need to preheat oven and

no need to cover the pan unless it starts looking too browned on top)

for 30 minutes. Let cool out of the oven for 10 minutes. Either serve

it from the pan, or turn it out upside down on to a large platter.

Garnish as desired (such as, eatable flowers, shredded carrots, or

parsley). Cut triangle pie shaped slices to serve.

VARIATIONS:

- Replace either the sweet potato filling or the collard green filling

with a black bean filling (this can be made similar to the collard green

filling using black beans instead of collards).

- Use kale or chard in place of collard greens.

- - - - - - - - - - - - - - - - - -

Per serving: 323 Calories; 6g Fat (14% calories from fat); 10g Protein;

73g Carbohydrate; 0mg Cholesterol; 281mg Sodium

Serving Ideas : Serve with "15-Creamy Roasted Garlic Sauce" (see

recipe).

NOTES : - This dish is very fun to present to a crowd because it is

quite beautiful and delicious.

- The quickest way to make this dish is to use leftovers such as:

roasted orange root vegetables (sweet potatoes and/or carrots - e.g.,

"Roasted Root Vegetables" (see recipe)) and leftover braised greens

(kale, collards, and/or broccoli - e.g., "Kale with Sun-Dried Tomatoes"

(see recipe)). Alternatively, use other various leftovers (e.g.,

refried black beans and "Roasted Mexican-Style Vegetables" (see recipe))

to make a new dish in this layered torte style.

Nutr. Assoc. : 0 2367 0 0 0 0 0 0 0 0 1356 0 0 0 0 0 1356 0 0 0 0

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* Exported from MasterCook Mac *

11-Saffron-Garbanzo Rice Pilaf Wrapped in Filo

Recipe By : Mark Foy

Serving Size : 8 Preparation Time :1:20

Categories : 11-Compiliation Dishes

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

PILAF

1/4 teaspoon saffron threads

1/4 cup hot water

1 teaspoon olive oil

1 large onion -- diced

2 medium carrots -- diced

3 celery stalks -- chopped

1 1/2 cups garbanzo beans, cooked -- rinsed, drained

(a 15 oz. can is about 1 1/2 cups)

(see "Glossary of Cooking Terms" for more

information about cooking beans)

1 1/4 cups brown basmati rice -- washed

2 servings 04-Preserved Lemons -- chopped

(half of one whole lemon)

(use the whole lemon, pulp, peel and all,

but without seeds)

(this is another recipe in this cookbook)

1/3 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)

1/4 teaspoon sea salt

(or maybe a little more depending on the

salt level in the preserved lemon soaking

liquid - see directions)

2 1/4 cups no-salt-added vegetable broth -- (or water)

FILO

240 grams whole wheat filo -- thawed

(the weight of different filos varies)

(overall, need about 12 18"x13" sheets)

1/4 cup olive oil -- for brushing

(overall quantity used will depend on

amount brushed on each sheet)

GARNISH

1 serving 04-Preserved Lemons -- sliced in 4 slivers

(one quarter of a lemon)

(this is another recipe in this cookbook)

PILAF

In a small bowl, soak saffron threads in the hot water. Save for later

in the recipe.

Heat a pot (appropriate for cooking rice on the stove top) over

medium-high heat and add oil. Add onion and saute for 8 minutes. Add

carrot and cook for 6 minutes. Add celery and continue to cook for

about 5 minutes.

Add the rice and beans and cook (stirring frequently) for 2 minutes.

Add the chopped preserved lemon, liquid that was used to preserve the

lemon, salt, the broth, and the saffron with the saffron soaking liquid.

(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.)

Cover pot and bring to a boil. When boiling, turn heat to low and

simmer for 55 minutes.

Turn off heat.

FILO

Lay a sheet of parchment paper on a baking sheet. Lay down one sheet

(~18" x 13") of filo on the parchment paper, and brush with olive oil.

Repeat with all filo sheets. Mound pilaf in a flat rectangle down the

center of the filo sheets. This mound of rice should be about 15" x 6"

and centered in the middle of the filo. Fold filo edges up and over the

top of the pilaf, tucking the edges in. Brush top of filo pastry with

olive oil. Bake in a 375 degree F (190 degree C) oven (no need to

preheat the oven) for 30 minutes; you want the top filo layer to have a

golden brown appearance, but cover it with foil if it gets to dark but

the pilaf filling is not yet heated through. Make sure pilaf filling is

hot all the way through; sometimes when the pilaf filling has been made

a day in advance and refrigerated, additional baking time will be needed

to heat the pastry all the way through.

GARNISH

Cut filo pastry into wedges. When serving, garnish with slivers of

preserved lemon.

VARIATIONS:

- Use white beans or cubes of fried tofu instead of garbanzo beans.

- - - - - - - - - - - - - - - - - -

Per serving: 356 Calories; 11g Fat (25% calories from fat); 10g Protein;

64g Carbohydrate; 0mg Cholesterol; 415mg Sodium

Serving Ideas : Serve with "15-Cream Sauce"

NOTES : - GLUTEN NOTE: This is one of the few recipes in this cookbook

that contains gluten (from the whole wheat filo). I have included this

recipe because because it is an interesting pastry, but simply can not

be made in this form without gluten because filo needs to be made with a

flour containing gluten to achieve the desired effect. The recipe in

the form shown below is not suitable for people who want to or need to

avoid gluten. The filling is free of gluten, and could be baked in a

dish by itself, or put in a non-gluten pie crust (see recipe), or with a

non-gluten biscuit topping.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 2371 0 0 0 0 0 0 3909 0 0 0 0 0

0 0 0 0 0 20050 0 0 0 0 0 0 0 0 0 0

_____

* Exported from MasterCook Mac *

11-Savory Cutlets

Recipe By : Mark Foy

Serving Size : 8 Preparation Time :1:20

Categories : 11-Compiliation Dishes

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

VEGETABLES

4 servings 12-Roasted Tempeh and Vegetables

(this is another recipe in this cookbook)

QUINOA

3/4 cup quinoa -- washed

1 1/2 cups no-salt-added vegetable broth -- (or water)

1/2 teaspoon sea salt

(or 2 cups of leftover cooked quinoa and

skip quinoa cooking instructions)

FINISHING

2 cups frozen green peas

1 tablespoon tamari soy sauce

1 1/2 teaspoons ground rosemary

VEGETABLES

If not already prepared, start to make the roasted tempeh and vegetables

dish (see recipe).

QUINOA

Once quinoa is washed, place it in a sauce pan with broth and sea salt,

cover, and bring to a boil. Once boiling, turn to low, and simmer for

15 to 20 minutes.

FINISHING

Once the quinoa is cooked, add the frozen green peas, tamari, and

rosemary and mix into the hot quinoa. Mix in the roasted tempeh and

vegetables. Briefly blend half of this mixture in a food processor and

mix it back into the unblended half.

At this point, the mixture can be refrigerated and prepared later, or

can be made into cutlets immediately.

BAKING

To make the cutlets:

Put parchment paper down on a baking sheet (if you don't have parchment

paper, you can oil your baking sheet). Cutlets can even stick a little

to a non-stick baking sheet which messes up the cutlets, so I greatly

prefer parchment paper because it always makes for very easy removal.

Form cutlets (square patties) with hands and place cutlets on baking

sheet. If the mixture seems a little dry or crumbly, and it is

difficult to form the cutlets, add some water until it gets a little

mushy so that the croquettes can be easily formed, and so they stay

together. If the mixture seems a little too wet, add some brown rice

flour. Overall, you want about 8 cutlets.

If desired, spray a little oil on each cutlet (this will make them brown

nicely and give them a lightly crisp crust).

Bake in a 400 degree F (200 degree C) oven (no need to preheat oven) for

25 minutes. Flip cutlets and bake another 15 minutes, or until they are

golden brown and have crispy edges. If the mixture was cold from the

refrigerator when you started, check to make sure that the cutlets are

sufficiently warmed through.

VARIATIONS:

- Use rice in place of the quinoa and then cook the rice for 55 minutes.

- This mixture can also be formed into small bite sized servings, and

served as an appetizer (very suitable finger food).

- - - - - - - - - - - - - - - - - -

Per serving: 194 Calories; 5g Fat (19% calories from fat); 13g Protein;

33g Carbohydrate; 0mg Cholesterol; 607mg Sodium

Serving Ideas : Serve topped with "15-Orange-Juniper Sauce" (see

recipe).

NOTES : - Serve with a hot nut sauce or a not-too-thick bean or flour

sauce.

- This is a good dish for the winter holidays.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 1286 0

_____

* Exported from MasterCook Mac *

11-Sicilian Rice Balls (Arancini di Riso)

Recipe By : Mark Foy

Serving Size : 8 Preparation Time :2:00

Categories : 11-Compiliation Dishes

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

RICE

1 1/2 cups brown rice, short-grain -- washed

3 cups mushroom broth

(or water with a 1/4 teaspoon sea salt)

1/4 teaspoon sea salt

"MEAT" FILLING

3 tablespoons olive oil

14 ounces gimme lean - sausage style -- cut in small dice

1 large onion -- finely chopped

6 garlic cloves -- finely chopped

1/2 teaspoon ground black pepper

6 ounces tomato paste

REMAINING INGREDIENTS FOR RICE

2 tablespoons tahini

1/4 cup vegan Parmesan cheese alternative

5 ounces frozen peas

2 tablespoons ground flax seed

1/4 cup water

1 cup cornmeal

RICE

Prepare the rice by combining the rice, broth, and sea salt in a pot.

Cover and bring to a boil. Turn to low and simmer for 50 minutes.

"MEAT" FILLING

While rice is cooking, prepare the filling. Heat a skillet over

medium-high heat and add oil. Add small dice of gimme lean sausage and

cook for about 6 minutes. Add onion and saute for 6 minutes. Add

garlic and continue cooking for another 3 minutes. Add the pepper and

tomato paste and cook for about 3+ minutes. Set aside until rice is

ready.

FINAL RICE PREPARATIONS

When rice is finished cooking, stir the tahini and "vegan cheese" into

the rice. Then add the frozen peas which will help cool the hot rice

mixture a little so it will be easier to handle.

ASSEMBLY

In a bowl, using a fork, whip ground flax seed and water together. This

will form a mixture a little like egg whites. In another bowl, place

the cornmeal so it will be easy to roll the rice balls in the cornmeal.

When rice is cool enough to handle, using wet hands, make a pancake

shaped disk of rice, place some "meat" filling in the middle, and close

the rice around it. You don't want the rice layer to be too thick, so

make it as thin as possible, but so it still contains the "meat"

filling. Roll rice ball in the flax-water mixture, and then dredge in

the cornmeal. Set completed rice ball aside, and continue making rice

balls. You should end up with about 16 balls.

FINAL FRYING OR BAKING

Just prior to serving, deep fry rice balls (this is the traditional

method). If you don't want to have the added fat that come with deep

frying, or just do not want to bother, place rice balls on a baking

sheet and bake in a 400 degree F (203 degree C) oven (no need to preheat

oven) for about 45 minutes, or until balls are lightly brown and crispy.

Makes 16 rice balls.

- - - - - - - - - - - - - - - - - -

Per serving: 427 Calories; 11g Fat (23% calories from fat); 18g Protein;

65g Carbohydrate; 1mg Cholesterol; 1222mg Sodium

Serving Ideas : Serve with some steamed vegetables with no added fat.

NOTES : - GLUTEN NOTE: This is one of the few recipes in this cookbook

that contains gluten (from the gimme lean which contains wheat gluten).

I have included this recipe with gimme lean because gimme lean is very

"meat-like" and adds a very satisfying texture to this dish which many

people enjoy. In the form shown below, this recipe is not suitable for

people who want to or need to avoid gluten. By leaving out the gimme

lean, this dish is completely without gluten. Tempeh would be a

suitable replacement for the gimme lean.

- The original, decidedly non-vegan, recipe of this Italian treat was

given to me by my friend Joe Ferr, with the challenge to "veganize" the

recipe. This version of the recipe is much slimmer than the original

which called for butter, Romano cheese, egg yolks, egg whites, chopped

meat, and then the deep frying.

- An easy way to grind flax seeds is in a coffee grinder.

Nutr. Assoc. : 0 2367 5439 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

_____

* Exported from MasterCook Mac *

11-Spinach Lasagna

Recipe By : Mark Foy

Serving Size : 10 Preparation Time :2:30

Categories : 11-Compiliation Dishes

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

FILLING

2 teaspoons olive oil

1 large onion -- diced

3 small zucchini -- sliced

1 1/2 pounds spinach -- chopped

8 garlic cloves -- minced

1/2 teaspoon sea salt

TOFU-"FETA" MIXTURE

1/2 cup almonds

1/2 cup pine nuts

(or almonds)

2 pounds tofu, firm

(pressed to remove as much water as

possible)

1 tablespoon olive oil

2 3/4 teaspoons sea salt

1/2 teaspoon ground black pepper

1/2 cup fresh parsley -- chopped

SAUCE

16 servings 15-Mediterranean Tomato Sauce

(this is another recipe in this cookbook)

(or about 40oz of jarred tomato sauce)

PASTA

1/2 pound no-boil/oven-ready rice lasagna noodles

(or no-boil/oven-ready whole

wheat lasagna noodles, but only

if the dish can have some gluten)

(if you want to use regular lasagna

noodles, prepare as indicated on the

use them in this recipe as directed)

package, and then

(about 9-12 inch pieces)

GARNISH

4 tablespoons basil, fresh -- chopped

FILLING

To prepare the filling, heat a skillet over medium-high heat and add

oil. Add onion and saute for 10 minutes. Add zucchini and cook for 10

minutes. Add spinach and garlic and continue to cook for about 4

minutes. Season vegetable mixture with salt. If mixture seems watery,

add some flour (any type: brown rice flour or regular whole wheat flour)

to thicken so it will not be too watery in the lasagna. Turn off heat.

TOFU-"FETA" MIXTURE

During this process, prepare the tofu-"feta" mixture using a food

processor. Add almonds and pine nuts first, and grind. Add the

remaining tofu-"Feta" mixture ingredients except the parsley, and blend

until smooth. Fold in the chopped parsley.

ASSEMBLE

To assemble, use a large (about 9"x13") baking pan:

- sauce - spread a thin layer of sauce in the bottom of the pan (about

3/4 cup)

- noodles - place lasagna noodles in 3 long rows in the pan (about 1/3

of the noodles); don't overlap noodles since the pasta will expand

during baking

- feta - spread half of the tofu-"feta" mixture over the noodles

- vegetable - spread half of the vegetable filling on top of the

tofu-"feta"

- sauce - cover with about one third of the sauce

- noodles - put down 3 more long rows of noodles (another 1/3 of the

noodles)

- feta - cover again with the other half of the tofu-"feta"

- vegetable - add other half of the vegetable mixture

- sauce - add another 1/3 of the sauce

- noodles - place the last 1/3 of the lasagna noodles on top

- sauce - cover thoroughly with sauce (noodles may burn/dry out if the

last layer is not covered well by sauce)

There should be 3 layers of noodles, and 2 layers of

tofu-"feta"/vegetable filling.

Cover pan with foil, and bake in a 375 degree F (190 degree C) oven (no

need to preheat oven) for 40 minutes, then remove foil and bake 10

minutes more to give the top layer a golden brown appearance.

Serve garnished with basil.

VARIATIONS:

- For a faster dish, use a store bought tomato sauce instead of making

the Mediterranean Tomato Sauce from scratch.

- You can use regular lasagna noodles (ones that are not oven ready and

need to boil): follow instructions to boil noodles and use just as

described above.

- - - - - - - - - - - - - - - - - -

Per serving: 422 Calories; 20g Fat (39% calories from fat); 25g Protein;

46g Carbohydrate; 0mg Cholesterol; 1281mg Sodium

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

26186

0 0 0 0 0 0 0 0 0 0 0

_____

* Exported from MasterCook Mac *

11-Stuffed Portabella Mushrooms

Recipe By : Mark Foy

Serving Size : 4 Preparation Time :0:30

Categories : 11-Compiliation Dishes

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 pounds portabella mushrooms

(weight with the stems)

(want 4 medium-sized mushrooms)

2 teaspoons olive oil

1/8 teaspoon sea salt

3 servings 11-Millet-Bean Patties

(prepared, but not baked/roasted)

(this is another recipe in this cookbook)

Take the stems out of the portobella mushrooms and set aside to use for

another dish. Brush dirt from mushroom caps. Gently wash the caps, but

minimize the amount of time the mushroom is in contact with water, and

use as little water as possible. Lightly coat the outsides of the

mushroom caps with olive oil and then with 1/8 teaspoon of salt.

Place caps on baking sheet (it should not need to be oiled since the

mushrooms on the outside are oiled) with the insides of the caps facing

upwards. Sprinkle the other 1/8 teaspoon of salt over the insides of

the mushroom caps. Spoon millet-bean patty mixture on top of the

mushroom caps forming a small "hill" (do not overfill as mushrooms

shrink when they are cooked). Roast in a 450 degree F (230 degree C)

oven (no need to preheat oven) for about 25 minutes, or until the are

well done, but not completely dried out.

Serve with "15-Tofu Sour Cream" or with "15-Creamy Roasted Garlic

Sauce".

VARIATIONS:

- Simply use leftover cooked grain mixed with some leftover roasted or

sauted vegetables for faster preparation of this dish.

- - - - - - - - - - - - - - - - - -

Per serving: 803 Calories; 5g Fat (5% calories from fat); 24g Protein;

190g Carbohydrate; 0mg Cholesterol; 363mg Sodium

Serving Ideas : Serve with a dollop of "15-Tofu Sour Cream" (see

recipe).

_____

* Exported from MasterCook Mac *

11-Vegetable Strudel

Recipe By : Mark Foy

Serving Size : 15 Preparation Time :1:20

Categories : 11-Compiliation Dishes

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

VEGETABLE MIXTURE

1 1/2 pounds Swiss chard

(stems removed and chopped)

(leaves chopped)

1 tablespoon olive oil

3 medium leeks -- chopped

6 medium carrots -- sliced

2 pounds asparagus -- in 1/2" long pieces

(or use green beans)

1 1/2 cups pine nuts

1/2 teaspoon ground nutmeg

1/2 teaspoon ground black pepper

2 teaspoons sea salt

240 grams whole wheat filo -- thawed

(the weight of different filos varies)

(overall, you need 12 18"x13" sheets)

1/4 cup olive oil -- for brushing

(overall quantity used will depend on

amount brushed on each sheet)

VEGETABLE MIXTURE

Remove the stems from the Swiss chard, and chop. Set aside. Chop Swiss

chard leaves. Set aside separately.

Heat a skillet over medium-high heat and add oil. Add the chopped leeks

and saute for about 3 minutes. Add the chopped Swiss chard stems, and

cook another 3 minutes. Add carrots, and cook another 3 minutes. Add

asparagus, and cook until all vegetables are soft. Add chopped Swiss

chard leaves, and cook until wilted. Stir in pine nuts, nutmeg, pepper,

and salt, and cook a couple more minutes; turn off heat.

ASSEMBLY

To assemble the strudel, oil a large (about 9"x13") baking pan. Lay 1/4

of the filo sheets (about 3 18"x13" pieces) into the bottom of the pan.

Each sheet will be folded in half to fit in the pan; brush oil on the

top of each layer in the pan, both before folding and after. Spread

about 1/3 of the vegetable mixture on top of this first layer of filo.

Continue this filo-filling layering until all filling if used, and then

top with the last layer of filo (always brushing it with olive oil).

There should be 4 layers of filo (with 3 sheets per layer), and 3 layers

of filling.

Cover pan with foil, and bake in a 375 degree F (190 degree C) oven (no

need to preheat the oven) for 30 minutes, then remove foil and bake 10

minutes more to give the top filo layer a golden brown appearance. Make

sure filling is hot all the way through; sometimes for a thick strudel

when the filling has been made a day in advance and refrigerated,

additional baking time will be needed to heat the strudel all the way

through.

Slices of strudel freeze very well.

VARIATIONS:

- To make a similar dish without any gluten (that is, without the filo),

put the filling into a non-gluten pie crust and bake (instead of pulling

the filling between filo sheets).

- Use combinations of vegetables (e.g., zucchini, red bell pepper,

turnips, etc.)

- To lower the fat a little, be as sparing as possible with the olive

oil when brushing it on the filo sheets, and use half as many pine nuts

in the vegetable mixture.

- - - - - - - - - - - - - - - - - -

Per serving: 185 Calories; 12g Fat (53% calories from fat); 6g Protein;

17g Carbohydrate; 0mg Cholesterol; 414mg Sodium