Combine: 2 c scalded milk c sugar 2 t salt 1/3 c shortening
After shortening is melted and mixture has cooled a bit (you dont want to cook the eggs), add: 2 eggs, well beaten 2 T yeast (in c warm H 2 0) t cardamom (optional) 7 7 c. flourjust enough to make a soft dough
In an oiled and covered bowl, allow dough to rise until doubled, about an hour. Then roll out dough on a floured countertop into a rectangle and cover with a filling made of: 1 c sugar 2 T cinnamon 1 sq butter/margarine, melted
Roll up dough, slice individual rolls using dental floss, and place on a greased cookie sheet. Allow to rise until doubled, then bake at 375 degrees for 15 minutes.
MOMS ORANGE ROLLS
Combine: 1 c scalded milk 6 T shortening 4 T sugar 1 t salt
After shortening is melted and mixture has cooled a bit, add: 2 eggs, well beaten 1 T yeast in c H20 3 c flourjust enough to make a soft dough
In an oiled and covered bowl, allow dough to rise until doubled, about an hour. Then roll out dough on a floured countertop into a rectangle and cover with a filling made of: 1 grated orange rind c sugar 6 T soft butter
Roll up dough, slice individual rolls using dental floss, and place on a greased cookie sheet. Allow to rise until doubled, then bake at 400 degrees for 10 minutes.
CLASSIC FRENCH BREAD Combine: 2 T yeast 2 c warm water (about 115 degrees) 1 t sugar
Let stand for hour, then stir in: 2 cups of flour 1 t salt
Cover and let rise for 1/2 hour. 2
Then gradually stir in about 4 cups more flour, just enough to make a soft dough. Turn the dough out onto a floured surface and knead for 10 minutes. Place dough in a greased, covered bowl and let rise for about 2-1/2 hours, until doubled in bulk. With your fist, punch down the dough. Divide in half and place one half on a lightly floured surface. Using a rolling pin, roll dough to a 12x6" rectangle. Starting with the 12" side, roll up tightly. Seal seams and edges by pinching. Repeat with remaining dough. Grease a cookie sheet and sprinkle with cornmeal. Place loaves on prepared sheet. Cover and let rise at room temperature until doubled, about 1 hour. Bake at 425 degrees F for 25-30 minutes until loaves are golden brown. BASIC COUSCOUS RECIPE Combine 1 c water or stock and t salt to a boil. Add c couscous. Cover and remove from heat. Let stand 5 minutes. Fluff with a fork before serving. BASIC QUINOA RECIPE Rinse quinoa or it may be bitter. Mix two parts water or stock with one part quinoa. Bring to a boil, then reduce heat and cover. Simmer on low heat for about 15 minutes, covered, until al dente. Quinoa can be used as a replacement for pasta, rice, or other grains. MARKET STREET CLAM CHOWDER In a large saucepan, combine: 1 c potato, diced inch 1 c celery, diced inch 1 c onion, diced inch 1 c leeks (tops & bottoms) diced inch c chopped clams (canned or fresh) T course ground pepper 1 T salt T whole thyme 6 bay leaves 1 t Tabasco sauce c sherry wine (apple juice can be used as a replacement for sherry in an emergency) 2 c water c clam juice (drained from canned clams)
Bring to a boil, then reduce heat to simmering. While simmering, combine: c butter, melted 1 c flour
Mix in an ovenproof container and bake at 325 degrees for 30 minutes. Stir roux (butter/flour mixture) into chowder and cookstirring continuouslyuntil the chowder is thick. Mixture will be slightly less thick than cookie dough. Remove from heat. Stir in 2 quarts half-and-half until blended. Heat to serving temperature, stirring occasionally, and serve immediately.
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l Food, glorious food, what more can we ask for? Oliver (the musical, not the book) l
SQUASH SOUP 6 c cooked butternut squash 3 c chicken or vegetable stock 4 T honey 1 t minced fresh ginger
Bring to a simmer, then puree using a stick blender. Once blended, stir in 4 ounces of heavy cream and return to a low simmer.
Season with salt, pepper, and nutmeg to taste.
AFRICAN PEANUT STEW
In a large saucepan, heat 1 T olive oil. Add:
1 medium onion, finely chopped 1 medium green pepper, finely chopped c chopped carrot c chopped celery
Saut until soft and translucent, about 5 minutes. Then add:
3 cloves garlic, minced 2 T minced, peeled fresh ginger 1 T curry powder
Saut until fragrant, about 1 minute, then add:
1 can (14 oz) diced tomatoes, drained 1 bay leaf
Cook, uncover, until tomatoes are slightly reduced, about 3 minutes. Add:
4 c chicken or vegetable broth 1 sweet potato, peeled and diced into pieces
Bring mixture to a boil. Reduce heat to low and simmer 8 minutes. Stir in:
1 c chilled edamame (soybeans) c peanut or almond butter
Cook until thoroughly heated, about 2 minutes. Stir in:
c chopped fresh cilantro 1 bag (8 ounce) baby spinach, torn into bite- sized pieces
Stir until spinach wilts. Season with salt and pepper.
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SPINACH TORTELLINI SOUP
Saut 510 cloves of garlic, chopped, in 4 T butter. Add:
8 c vegetable broth 12 oz frozen tortellini 3 c ripe tomatoes, diced (or, 1 28-oz can of tomatoes, with liquid) 10-20 basil leaves
Simmer for five minutes. Serve with grated parmesan.
MINESTRONE SOUP
Brown 1 lb sausage and 1 onion, chopped. (If making it vegetarian, simply brown the onion in 1 T oil.) Add:
2 bottles tomato juice 1 can consomm 4 carrots, chopped Two cloves fresh garlic, minced 1 pint green beans 1 can kidney beans, drained 1-2 stalks celery, chopped
Cook until the vegetables are tender, then add c uncooked egg noodles. Cook until noodles tender. Add 2 t basil. k
Love people and feed them. Neem Karoli Baba k
QUINOA & BLACK BEANS
Saut:
1 T vegetable or olive oil I onion, chopped 3 cloves of garlic, minced
Add:
c uncooked quinoa 1 c vegetable broth 1 t ground cumin t cayenne pepper salt and pepper
Bring to a boil. Cover, reduce heat, and simmer for 20 minutes.
Stir in 1 c frozen corn, and continue to simmer for 5 minutes.
Mix in 2 cans of black beans, rinsed and drained, and chopped fresh cilantro. Serve immediately.
MOMS FAVORITE SHRIMP PASTA
Saute:
1 T garlic minced c olive oil
When browned, add:
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1 c chopped tomatoes 1/3 c apple juice salt and pepper 1/3 c fresh basil or 1 t dried basil t oregano
Simmer and cook down a little, then add 1 ld peeled/deveined shrimp.
Put the shrimp mixture into an ovenproof 8x8 pan. Sprinkle 1/3 lb feta cheese over the top.
Bake at 350 degrees until cheese is melty. Serve over rigatoni.
POTSTICKERS
Combine:
8 oz protein (ground pork, shrimp, or tofu) 1 onion, finely chopped 1 c finely shredded green cabbage 2 t grated & peeled fresh ginger 1 T sesame oil 1 T soy sauce 1 t ground white pepper
Mix all ingredients together. Place spoonful in a wanton wrapper, fold wrapper in half, and seal with water. Repeat with remaining wrappers and filling.
Heat 1 T vegetable oil in a pan. Fry filled potstickers until golden brown on both sides, about one minute.
You can eat the potstickers at this point, or fry all the potstickers, return all potstickers to the pan, and add enough chicken or vegetable stock to come up halfway up the sides of the potstickers. Cover and simmer until stock is almost absorbed, about 10 minutes. Uncover and cook until stock is completely absorbed and bottoms of the potstickers are crisp. Serve warm.
Excellent dipped in Sriracha sauce or soy sauce mixed with a little lime juice.
a One cannot think well, love well, sleep well, if one has not dined well. Virginia Woolf a
SPICED LENTILS
In a saucepan, combine:
1 c lentils 1 small onion 2 bay leaves Enough water to cover lentils by two inches
Bring to a boil, then turn heat to low and simmer for 15-20 minutes.
In another pan, saut one small red onion in 2 T olive oil. When browned (about 10 minutes) add: 6
4 cloves of garlic, minced 3 tomatoes, peeled, seeded, and chopped 1 can broth (any flavor) 1 t cumin 1 t ginger t paprika t turmeric t cayenne powder
Cook for 5 minutes, then add :
1/3 fresh parsley 1/3 fresh cilantro
Cook for 2 minutes, then add 3 T lemon juice and salt and pepper to taste. Serve with rice.
ORIENTAL SALAD
Salad:
1 head cabbage, finely shredded 3 T sesame seeds 3 T slivered & toasted almonds 2 packages dry ramen noodles
Dressing:
3 T white whine vinegar 2 T sugar vegetable oil t salt t pepper
Pour dressing over salad just before serving. Optional: add some protein to make the salad a complete meal. Cubed chicken is traditional, but chickpeas would be a nice vegetarian addition.
HUMMUS
In a blender, combine:
1 can chickpeas (garbanzo beans), drained 1 T tahini (sesame seed paste) 1 T lemon juice 2 cloves garlic dash of salt
Blend until smooth, adding water as necessary to get a hummus-y texture. Serve drizzled with olive oil and sprinkled with red pepper flakes.
PIZZA DOUGH RECIPE
In a small bowl, combine:
1 t yeast c plus 1 T warm water 2 t sugar
Allow the yeast to dissolve for 5 to 10 minutes. In another bowl, combine the dry ingredients:
1 c flour 1 t salt
After yeast dissolves, make a well in the dry ingredients and add yeast and 2 T olive oil to flour. Use a wooden spoon to combine. Lightly oil hands and knead for 5 minutes. When done, the dough will be slightly tacky. Place dough ball in lightly 7
oiled bowl and seal bowl air-tight. Let rise until double in bulk, about 1 to 2 hours.
The dough can be used at this point, but is much better if you then place the bowl in a refrigerator overnight, covered airtight. About 2 hrs before you are ready to make the pizza, remove the dough from the fridge. Use a sharp knife to divide the dough into 2 equal portions. Roll smaller balls into round balls; seal any holes by pinching. Place the dough balls in a glass casserole dish with enough space to expand. Cover airtight and allow to rise until doubled in size, about 2 hours.
Place a pizza stone in the oven about an hour before assembling the pizza at 500 degrees. The hotter the pizza stone is when you cook the pizza, the better result you will get in the crust.
To assemble the pizza, liberally flour a countertop and carefully flatten the dough with the fingers to get a 9 diameter pizza. Place the pizza dough on the stone, quickly add the toppings, and cook for 8 to 10 minutes.
ALTERNATE INGREDIENTS: HONEY-WHEAT PIZZA DOUGH
1 t yeast c plus 1 t warm water 1 c flour c whole wheat flour 5 t clover honey 1 t salt 2 T olive oil
The mixing and the handling of the dough is identical, but note that the honey-wheat does tend to rise more slowly
PIZZA TOPPINGS
Pizza sauce:
One jar of whole tomatoes or stewed tomatoes Four cloves of garlic, minced 1 T olive oil 2 T basil 1 t sugar
Saut garlic in olive oil until lightly browned. When done, add the tomatoes. Cook down until the pizza sauce is thick. Add the basil and sugar. Allow sauce to cool before putting on pizza dough.
Other combinations of pizza toppings to tryget beyond pepperoni and cheese:
-Sliced pear, caramelized onions, and gorgonzola cheese (my personal favorite)
-Cubed chicken, sliced red onion, barbeque sauce, and provolone cheese
-Broccoli, zucchini, and yellow squash, pizza sauce, and parmesan cheese
-Basil pesto, sliced tomatoes, and mozzarella cheese.
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RACHAEL RAYS SHRIMP SCAMPI
Take 2 pounds large, raw shrimp. Peel and devein under running water, butterflying as you devein by cutting lengthwise into shrimp, almost splitting them. Pat shrimp dry with paper towels. In a shallow dish, mix:
1 c all-purpose flour 2 t ground thyme or Old Bay seasoning Course salt and freshly ground black pepper to taste.
Lightly coat the shrimp in the seasoned flour. Heat c of olive oil in a deep, heavy-bottomed skilled over high heat. Cook shrimp in a single layer, in 2 batches if necessary. Saut each batch for 2 or 3 minutes, until edges are golden. Remove shrimp and place on paper-towel-lined plate. Pour off any excess oil.
Return pan to heat and add:
6 cloves of garlic, minced 1 c dry white wine (apple juice can be substituted)
Scrape up any bits from the bottom. Reduce wine by half, then add:
1 c canned chicken or vegetable broth Juice of one large lemon A couple drops of Worcestershire sauce
Let the sauce simmer and reduce for 2 or 3 minutes. Stir in 3 T butter with a whisk or a fork.
Season with more salt and pepper. Add the shrimp back to the sauce and remove from heat. Give the pan a shake. Sprinkle with parsley and serve over a bed of angle hair paste cooked al dente.
a
One of the very nicest things about life is the way we must regularly stop whatever it is we are doing and devote our attention to eating. -Luciano Pavarotti a
WHITE LIGHTNING CHILI
In a pot, over medium-high heat, cook: 1 T olive oil 1 large onion, chopped 1 serrano or jalapeo pepper, seeded and minced 2 cloves of garlic, minced 2 T ground cumin A couple shakes hot sauce, such as Tabasco c chopped fresh cilantro
Reduce heat to medium and cook 5 minutes to soften and sweeten onion. Add:
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2 14-oz cans low-sodium chicken or vegetable broth 2 can Great Northern/white kidney beans, drained
Add salt to taste. Bring to a boil. Reduce heat and simmer until ready to serve.
Top bowls of chili with crushed tortillas, or really jazz it up with melted Monterey Jack, pepper-Jack, or smoked cheddar over the top of each bowl and garnish with chopped green onions, and diced tomatoes.
CALIFORNIA CHOWDER
lb butter 1 c flour 1 T chicken soup base 2 c whipping cream 4 c whole milk 4 c water 2 c diced carrots 4 c diced potatoes 2 c diced celery 2 cloves fresh minced garlic 1 T salt 1 T Worcestershire sauce 1 c finely chopped onions 1 T vegetable oil 2 c fresh broccoli 2 c fresh cauliflower
In a large soup pot, melt butter. Add flour and mix well. Add chicken base, whipping cream, whole milk, and water. Bring to a low boil, then add carrots, potatoes, celery, garlic, salt, and Worcestershire sauce. Cook for 45 minutes. Saut onions in vegetable oil for 3 minutes and add to soup mix with broccoli and cauliflower. Cook another 15 minutes or until vegetables are tender. Makes 12 servings.
BAKED SALMON STEAKS
Salmon steaks (about 3/4-inch thick, washed well in cold running water) Melted butter Fresh lemon juice Salt
Arrange salmon steaks in single layer in shallow, greased baking pan. Combine butter, lemon juice, and salt, spoon over steaks. Bake uncovered at 350 degrees for 15 minutes, or until fish flakes easily with a fork.
SALMON CAKES ON MIXED GREENS WITH GINGER- CITRUS VINAIGRETTE
Salmon cakes: Melt 3 T unsalted butter over medium heat. Saut 1 c finely chopped onion until translucent, about 8 minutes. Add:
1/3 c finely chopped celery c finely chopped red or green bell pepper
Saute until tender, about 5 minutes longer. Stir in:
1 T dry mustard t cayenne pepper
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Cook for 1-2 minutes, stirring constantly to prevent scorching. Transfer to a bowl and let cool completely. Add:
1 lb canned salmon 1/3 c mayonnaise 1 egg, slightly beaten c fresh bread crumbs 1 T finely grated lemon zest 4 T chopped flat-leaf parsley
Fold together gently until all the ingredients are thoroughly incorporated; do not overmix. Season to taste with salt and pepper. Form into 8 cakes each about inch thick.
Place 1 c fine dried bread crumbs on a plate or in a shallow bowl and, working with 1 cake at a time, coat the cakes evenly with the crumbs. Cover and refrigerate for at least 1 hour or as long as overnight; the cakes will hold together better if they have been chilled.
To cook the salmon cakes, in a large frying pan over medium-high heat, pour in oil to a depth of 1 inch. When the oil is shimmery, slip the cakes into the pan, working in batches if the pan is too crowded. Fry, turning once, until golden, 2-3 minutes on each side.
To serve place warm cakes atop greens and drizzle with Ginger-Citrus Vinaigrette.
GINGER-CITRUS VINAIGRETTE
Whisk together:
c peanut oil Finely grated zest of 1 lemon or lime c lemon or lime juice 2 T grated, peeled fresh ginger 1 fresh jalapeo chili pepper, seeded, if desired, and minced Sugar and salt to taste WILLIAMS-SONOMA SPINACH SOUP WITH MADEIRA CREAM
To ensure this soup keeps its bright green color, add the spinach at the last minute and barely wilt in the stock. Then puree the soup and reheat gently with the cream and wine. The soup can be made up to 8 hours in advance up to the point where it is pureed.
In a large, wide saucepan over medium heat, melt c butter. Add 2 c diced yellow onion and saute, stirring, until tender and translucent, 8-10 minutes. Add:
1 baking potato, about 8 oz, peeled and thinly sliced 2 c chicken/vegetable stock
Bring to a boil. Cover, reduce the heat to low and simmer until the potato is soft, about 8-10 minutes.
Raise the heat to high and start adding 1 - 2 lb spinach, stems removed, carefully washed and drained (10-12 c firmly packed). Add by the handful, pushing down into the hot stock with a spoon. When all of the spinach has been immersed in the stock, cook until it is barely wilted, 1-2 minutes. 11
Working in batches and using a slotted spoon, transfer the soup solids to a blender or food processor fitted with a metal blade and blend until smooth: it will be VERY thick. Pour the puree into a clean saucepan and add the liquid from the original pan. Stir in:
1 c heavy cream c Madeira or dry sherry (or apple juice)
Reheat gently, thinning with additional stock if needed. DO NOT allow to boil. Season with nutmeg and salt and pepper to taste. Serve in warmed bowl.
RASPBERRY-LIME PUREE FOR FRUIT
In a food processor or blender, puree 3 c raspberries. Use a fine-mesh sieve to remove and seeds. Stir in:
2 T fresh lime juice Finely grated zest of one lime 2 T sugar
Pour the puree over papaya, cantaloupe, peaches, or any other fruit for a delicious accompaniment
WILLIAMS-SONOMA LENTIL SOUP
Saute 2 T olive oil and 1 large yellow onion, diced, in a saucepan over medium heat, until tender and translucent, about 8-10 minutes. Add:
1 T ground cumin 1 large or 2 small carrots, peeled and diced 2 c lentils (green lentils work best) 5-6 c vegetable stock or water
Bring to a boil. Reduce the heat to low, cover and simmer until the lentils are soft; begin testing for doneness after 20 minutes.
Meanwhile, in a large pan over medium heat, place 2 c chopped spinach, Swiss chard, or watercress, with just the washing water clinging to the leaves. Cook, turning occasionally, just until wilted. Remove from the heat and drain well.
Stir the greens into the soup when done. Season to taste with salt and pepper and serve at once with a dollop of plain yogurt
WILLIAMS-SONOMA BEET, CABBAGE & MUSHROOM BORSCHT
Borscht only gets better with age; this is best if made the day before!
Cut the greens from 8-10 beets, leaving about 2 inches of stems attached. Wash the beets well, place them in a pot, and cover with cold water. Bring to a boil, then reduce the heat and simmer, uncovered, until tender, about 30-50 minutes, depending on the size of the beets. Drain. Cover the beets with lukewarm water. When cool, slip off the skins and dice the beets. Set aside.
In a stockpot, warm 3 T olive oil. Add:
2 large red onions, chopped 6 large carrots, peeled and sliced
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Cook for ten minutes, stirring occasionally. Add:
Diced beets 2 heads cabbage, shredded 4 c sliced fresh mushrooms 1 lemon, pricked with a fork in several places 10 c vegetable stock
Bring to a boil. Reduce the heat and simmer, uncovered, until the soup is rend and the flavors are blended, about 30 minutes. Remove the lemon. Season with salt and pepper; adjust the seasoning with sugar and lemon juice if necessary. Sprinkle with chopped dill before serving.
CHUNKY APPLESAUCE
In a heavy saute pan, place:
8-10 apples, peeled, cored, and cut into 1- inch chunks 1 c orange juice (juice of 2-3 oranges)
Cook over moderate heat, stirring often, about 10 minutes. Stir in:
c sugar (or, to tasteif using sweet apples, you might not need any) 2 t grated lemon zest t ground cinnamon
Cook, uncovered, until tender but still chunky, about 20-25 minutes. Adjust the seasonings. Can be served warm. Stays good in the refrigerator for up to two days.
RICE PILAF
Melt 2 T butter in hot frying pan. Add:
1 c uncooked rice c minced onion 1/3 minced celery
Stir and cook until slightly brown. Add:
3 c vegetable stock
Cover and simmer over low heat until liquid has been absorbed and rice is tender. Just before serving, add:
2 T chopped parsley slivered almonds
Toss lightly.
SPANISH RICE
Heat 2 T vegetable or olive oil in a deep skillet over medium heat. Add:
1 c uncooked rice 1 onion, chopped green bell pepper, chopped
Saute until rice is browned and onions are tender. Stir in:
2 c water or vegetable stock 1 10 oz can diced tomatoes and green chiles 2 t chili powder, or to taste 1 t salt 13
Cover and simmer for 30 minutes, or until rice is cooked and liquid is absorbed.
ASIAN BROWN RICE & PEANUT SALAD TOSS
Bring 1 c water over high heat in a small saucepan. Stir in c uncooked brown rice. Return to a boil. Simmer, covered, 25 minutes until rice is tender and water is absorbed.
Rinse rice in colander under cold running water until cool. Drain well.
Meanwhile, place large skillet over medium-high heat. Add:
3 oz dry roasted peanuts
Toast 3-4 minutes, stirring frequently, or until fragrant and beginning to lightly brown. Place in medium bowl. Add:
1 8 oz can sliced water chestnuts 3 oz snow peas, cooked c red onion, chopped c green bell pepper, chopped c raisins or dried cranberries Rice
Combine:
2 T cider vinegar 2 T honey 2 T soy sauce t dried red pepper flakes
Add vinegar mixture to rice mixture. Toss to coat.
SWEET POTATO BISQUE
Place 1 lb sweet potatoes, peeled and cut into 2- inch chunks, in a large saucepan. Cover with water. Bring to a boil over high heat. Cook, uncovered, 15 minutes or until potatoes are fork tender. Drain. Run under cool water until cool enough to handle.
Meanwhile, melt 2 t margarine in a small saucepan over medium heat. Add c minced onions; cook and stir for 2 minutes. Stir in:
1 t curry powder t ground coriander t salt
Cook and stir about 45 seconds. Remove saucepan from heat. Stir in 2/3 c unsweetened apple juice. Set aside until potatoes have cooled.
In food processor or blender, combine:
Potatoes 1 c lowfat buttermilk Onion mixture
Cover and process until smooth. Pour mixture back into large saucepan. Stir in water as needed to thin to desire consistency. Cook and stir over medium heat until heated through; DO NOT boil. Serve with chives or dollop of plain yogurt. 14
CURRY COUSCOUS
Heat 1 T olive oil in a heavy skillet over medium heat. Saute c scallions, chopped, 2-3 minutes, until softened. Stir in:
c chopped almonds t curry powder 1 clove garlic, minced
Saute 2 minutes. Stir in:
2 c water 2 t unsalted butter 1 T parsley, chopped
Heat to boiling. Stir in:
1 c couscous.
Remove from heat. Cover and let stand 5 minutes, or until liquid is absorbed. Fluff with a fork before serving.
MUSHROOM RAGOUT WITH POLENTA
Soak 1 package dried (about oz) porcini mushrooms in c boiling water for about 10 minutes. Meanwhile, in a large, microwaveable bowl, whisk together:
1 can vegetable broth c yellow cornmeal
Cover with waxed paper. Microwave on high 5 minutes. Whisk well. Cook on high 3-4 minutes, or until polenta is very thick. Whisk again, cover, and set aside.
Heat 1 T olive oil in a large skillet over medium-high heat. Saut 1/3 c chopped onions about 3 minutes. Add:
1 14 oz Italian style diced tomatoes t red pepper flakes
Drain porcini mushrooms. Strain liquid and add to skillet. If mushrooms are large, cut into inch pieces. Add to skillet. Bring to a boil over high heat. Reduce heat, simmer uncovered 5 minutes, or until slightly thickened. Stir in c chopped fresh basil or parsley.
Spoon polenta onto plates. Top with mushroom mixture. Sprinkle with fresh-grated parmesan cheese.
CORN, BLACK BEAN, AND CILANTRO SALAD/SALSA
Combine:
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1 c yellow corn, frozen 1 can black beans, drained and rinsed 1 can white beans, drained and rinsed 4 tomatoes, chopped. 1 bunch finely chopped cilantro 3 green onions, finely sliced 1 small red onion, finely chopped 1 bell pepper, seeded and chopped 1 T minced garlic c lime juice 1 avocadopeeled, pitted, and diced 2 T olive oil
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GUIDE TO HEALTHY VEGETARIANISM
The key to a healthy vegetarian dietlike any dietis to enjoy a variety of foods. No single food can provide all the nutrients your body needs. The more restrictive a diet is, the more challenging it is to get all the nutrients you need. You may need to make an extra effort to ensure that your vegetarian diet includes sufficient quantities of the following nutrients:
Calcium: Milk and low-fat dairy foods are highest in calcium. Dark green vegetables, such as turnip and collard greens, kale, and broccoli, are good plant sources when eaten in sufficient quantities. Calcium- enriched and fortified products, including juices, cereals, soy milk, soy yogurt and tofu, are other options.
Iron: Dried beans and peas, enriched cereals, whole-grain products, dark leafy green vegetables and dried fruit are good sources of iron. Because iron isnt as easily absorbed from plant sources, the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To help your body absorb iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli, and the same time as youre eating iron-containing foods.
Protein: Eggs and dairy products are good sources, and you dont need to eat large amounts to meet your protein needs. You can also get sufficient protein from plant- based foods if you eat a variety of them throughout the day. Plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds and whole grains.
Vitamin B-12: This vitamin is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. You may want to consider vitamin supplements, vitamin-enriched cereals and fortified soy products.
Zinc: Cheese is a good option if you eat dairy products. Plant sources of zinc include whole grains, soy products, legumes, nuts and wheat germ.
Eating a variety of foods will help you get all the vitamins and minerals you need. Here is a breakdown of essential vitamins and which foods are good sources.
Vitamin A: Milk, eggs, fortified cereals, darkly colored orange or green vegetables, such as carrots, sweet potatoes, pumpkin, and kale, and orange fruits such as cantaloupe, apricots, peaches, papayas, and mangos.
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Vitamin C: Red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and in juices made from guava, grapefruit, and orange.
Vitamin D: The only food sources are egg yolks, fish oils, and fortified foods like milk. Your body manufactures it when you get direct sunlight on your skin. You may want to supplement vitamin D in the winter months, when the cold temperatures and the suns position makes it difficult for you body to produce enough, since Americans rarely get enough Vitamin D from their diet.
Vitamin E: Vegetable oils, nuts, green leafy vegetables, avocados, wheat germ, and whole grains are all good sources.
Thiamin: Fortified breads, cereals, and pasta; fish; dried beans, soy foods, peas, and whole grains.
Niacin (Vitamin B3): Fish, fortified hot and cold cereals, and peanuts.
Riboflavin (Vitamin B2): Egss, legumes like peas and lentils, nuts, dairy products, green leafy vegetables, broccoli, asparagus, and fortified cereals.
Folate (Folic acid): Liver, dried beans and other legumes, green leafy vegetables, asparagus, orange juice, fortified bread, rice, and cereals. You should take a supplement to make sure you are not deficient, because low levels of folic acid are directly linked with neural tube defects, including spina bifida.
The internet is wonderful source for healthy vegetarian recipes. Some of my favorite sites include: