Anda di halaman 1dari 18

1

MOMS CINNAMON ROLLS



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.


3

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.





4


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:

5

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.


8





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:

9

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

10

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

12

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 4oz package sliced mixed exotic
mushrooms or crimini mushrooms.
4 cloves garlic, minced

Cook and stir 3-4 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:

15

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






























































16







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.

17

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.

Vitamin B6: Potatoes, bananas, beans,
seeds, nuts, fish, eggs, spinach, and fortified
cereals.

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:

101cookbooks.com
allrecipes.com
foodnetwork.com

Good cooking!!!





















18

Anda mungkin juga menyukai