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Fantastic Family Feasts
-- featuring meals from Around-the-World --
 
Traditional Recipes From Around the World

 Mexican Food

The most common ingredients in Mexican cooking are: wheat, corn, beans, rice, tomatoes, bell and chili pepper, squash, avocado, cilantro, lemon, mango and papaya. Together these form the basis of a healthy, low-fat diet which have happily sustained many for generations. When cooking Mexican food, we recommend you keep the meal simple, yet succulent, by focusing on these key ingredients. As a side note, it is important to realize that most fast-food and restaurant Mexican dishes are high in fat. Avoid lard and cheeses, focusing instead on the quality of the grains and vegetables you use in your preparations.

 

Corn Tortillas: To make tortillas, you will need patience and a little bit of time, but many agree that it's well worth it. Pre-made tortillas just don't compare. The easiest way is to use a tortilla press (under $20), but they can also be cooked on a cast-iron skillet.

The traditional dough used to make corn TORTILLAS has been made with sun- or fire-dried corn kernels that have been cooked in limewater (water mixed with calcium oxide). After having been cooked, then soaked in the limewater overnight, the wet corn is ground into 'masa'. You will use Masa harina (literally "dough flour") which can be found in most grocery stores.

Ingredients
1 3/4 cups masa harina (don't confuse with corn meal, which is made differently)
1 1/8 cups water
Mix hot water and flour. On clean surface, knead dough until pliable and smooth. If dough is too sticky, add more masa harina; if it begins to dry out, sprinkle with water. Cover dough tightly with plastic wrap and allow to stand for 30 minutes. Pinch off a golf-ball sized piece of masa and roll it into a ball. Flatten and roll each ball into a flat round disk (you may wish to roll out under plastic). Cook on a very hot cast iron skillet, no oil is necessary. Flip when bottom side is golden, the top should be bubbling slightly when ready. Use a spatula to lift the edge and check for doneness before flipping completely. Keep the cooked tortillas warm by covering with a damp towel while you continue to cook. As you finish each tortila place on plate and cover. Repeat process until you have an adequate amount for serving.

Simple Salsa: In a medium bowl, stir together 5-6 tomatoes, 3/4 cup diced onion, 7 serrano chiles, finely chopped, 1 diced red or green bell pepper, 1 cup chopped fresh cilantro, 1 teaspoon salt, and 1 1/2 Tablespoon lime juice or lemon juice (a touch of sugar may also be added, optional). To enhance flavor, chill for one hour in the refrigerator before serving.

Traditional Guacamole: Cut avocados into halves, remove seeds and scoop out avocado. Mash with fork. Stir in lemon juice, salt, pepper, olive oil and onions to taste (a touch of sugar may also be added, optional). Cover the bowl, and refrigerate for 1 hour before serving.

Avocado Salad
Source: The Higher Taste Cookbook Spicy Dressing (recipe follows)
2 ripe avocados
2 small tomatoes
1 cup pitted black olives
1 head butterhead lettuce
Cut avocado in small pieces and tomatoes in wedges. Place in a medium bowl along with the olives. Pour the salad dressing on and mix lightly. Marinate for at least ½ hour in the refrigerator. Serve on a bed of lettuce.
Spicy Dressing
½ cup olive oil
juice of 1 ½ lemon
2 tablespoons tomato paste
1 teaspoon salt
1 teaspoon chili powder
½ teaspoon ground cumin
pinch of black pepper
Place all the ingredients in a blender, and blend on a low speed for a minute.
Serves 4.

Chili and Corn Soup Seasoned w/ Cilantro
1 tablespoon olive oil
2 tablespoons chopped fresh cilantro
1 teaspoon chili paste
1 onion, chopped
11/2 cut corn (can substitute 3 large carrots, peeled and sliced)
1 large potato, peeled and chopped
5 cups vegetable broth

Heat oil in a large pot over medium heat. Heat garlic, cilantro and chili paste. Saute onion until tender. Stir in potato and cook until soft. Add corn and vegetable broth. Simmer for an additional 10 - 15 minutes. Blend until smooth.

Gazpacho
 Source: The Higher Taste Cookbook

2 cups tomato juice
2 cups vegetable stock, or 2 cups water and 2 vegetable boullion cubes
2 tablespoons lemon juice
1 teaspoon turbinado sugar
pinch of hing
pinch of cayenne
1 teaspoon salt
1 cucumber (peeled, seeded, and diced)
1 green pepper (diced)
4 medium tomatoes (peeled and coarsely chopped)
In 3 quart saucepan over medium heat combine tomato juice, vegetable stock, lemon juice, sugar, hing, and cayenne. Leaving the pot uncovered, bring the mixture to a boil. Stir in remaining ingredients and again bring to a boil, uncovered. Remove from heat and cool. Cover and chill.
Serves 4.

Bean Quesadillas:

Mash one can of beans (black, pinto, kidney or white) or 1 cup of pre-soaked beans in a small bowl. Season with 2 or more Tablespoons of the following diced vegetables: fresh cilantro, green onions, pepper (green or red),. Add a dash of lime or lemon juice (at least one tablespoon) and chili pepper to taste. Place mixture into warmed tortilla. Cover with soy cheese and salsa as desired. Serve with side of sliced mango.

Tempeh Fajitas:

2 tablespoons corn oil
1 (8 ounce) package tempeh, broken into bite-sized pieces
2 tablespoons soy sauce
1 tablespoon lime juice
1 1/2 cups chopped green, yellow or red bell pepper
1/2 cup yellow squash
1/2 cup zucchini
1/2 cup carrots
1 tablespoon chopped green chile peppers
1 tablespoon chopped fresh cilantro
1 tablespoon dried minced onion
Heat oil in a large skillet over medium heat. Saute tempeh with soy sauce and lime juice until tempeh browns. Stir in additional ingredients. Increase heat to medium-high and cook until fluids have reduced and vegetables have browned slightly, stirring occasionally.

For additional plant-based Mexican foods, check out these websites:
http://mexicanrecipe.allrecipes.com/directory/1000.asp
http://www.fatfree.com/recipes/mexican/

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Indian Food

Indian food provides a healthful balance of beans, rice, wheat, vegetables, spices, fresh fruits and chutney. Historically vegetarian, the combinations of these basic foods provide all necessary proteins, vitamins and minerals. Indian flat bread, made from whole wheat flour, is served with almost everymeal. Vegetables are prepared in a variety of ways, sometimes wet, sometimes dry, always spiced. Basmati rice is a traditional, whole grain white rice that has a fragrent, nutty flavor. Most of these ingredients are commonly available in grocery stores. All of these ingredients are available at a neighborhood Indian grocer -- and visiting such a shop can be a fun and interesting experience.

While Indian food often conjures up an impression of hot and spicy, generally spicing is mild and pleasant to the palate. These spices not only enhance the flavor of the preparation, they also play an important role in the health and well being of the recipient. (This is why Columbus set sail for India, to secure such spices). Tumeric, for instance, a standard in most dishes is a known antiseptic, anti-inflammatory, is used to relieve digestive problems, and improve blood circulation. Ginger is said to enhance digestion, lower blood cholesterol, and stimulate the liver to remove toxins. Fenugreek can help control type I and II diabetes, reduce high serum cholesterol and relieve constipation, and cumin is of benefit to the heart and uterus and contains good amounts of protein, fat, carbohydrates, fibre, calcium, iron and phosphorous. It is interesting to note that traditional Indian cookery utilizes these spices daily.

Lemon Rice:
1 Lemon (Big)
1/4 Tablespoon turmeric powder
5 green chilies
1/4 inch freshly grated ginger
11/2 cup bamsati rice
1/2 tbsp mustard
1 tbsp chana daal
A pinch of asafetida / hing*
Oil & salt as needed.

Juice the lemon. Mix the juice with 1/4 teaspoon tumeric and salt.
Heat olive oil. add mustard, chana daal and asafetida. As dahl browns, add lemon juice mixture. Boil for 3-4 minutes, then let it cool.
Boil 3 cups water, add rice and lower heat. Let rice simmer until water evaporates and the grains seperate. Pour the lemon syrup evenly over the rice.

Cashew Rice with Peas
Source: The Higher Taste Cookbook

1 cup basmati rice
½ cup roasted cashew pieces
½ cup peas
2 tablespoons monounsaturated oil
pinch of turmeric
pinch of hing / asafetida* (look in an Idian grocery store, or omit if you can't find it)
1 pound chopped green beans (preferrably fresh, though frozen is acceptable)
½ teaspoon salt
1 ¾ cups water
Wash rice.
In a 1-quart pan put 2 tablespoons oil, hing, and rice. Stir over medium heat for 30 seconds. Add water, turmeric, and salt. Add peas. Bring to a full boil, then cover and cook on very low heat for 18 minutes. Stir in cashew pieces. Garnish with coriander leaves.
Serves 4.

Chick Pea Kurma:

Soak 2 cups of chickpeas overnite in 7-8 cups of water.
Place chickpeas and water in pot and cook until chickpeas soften.
In saucepan, heat 3 Tablespoons of a monounsaturated oil over medium-low flame.
Add 2 teaspoons of ginger, 2 teaspoons of cumin seed, 3/4 teaspoon mustard seed, and ground coriander below and simmer until spices crackle.
Next, add 3 teaspoons chili powder and a few curry leaves, stir once around pot. Immediately add 7-8 medium sized tomatoes, diced into small cubes.
Stir a few times so that spices blend fully with tomatoes, then add chickpeas and 1/4 cup of water from pot.
Reduce heat to low and simmer for approximately 30 minutes, adding water when needed to avoid chickpeas sticking to pan.
Serve hot with rice and whole wheat chapati.

Flavored Green Beans
2 Tablespoon monounsaturated oil
2 teaspoons black mustard seeds
Pinch of hing / asafetida* (look in an Idian grocery store, or omit if you can't find it)
1 pound chopped green beans (preferrably fresh, though frozen is acceptable)
1 teaspoon cumin
1/2 teaspoon red chili powder
1 teaspoon sugar
1 cup water
salt to taste
2 tablespoons finely chopped fresh coriander (cilantro )
1 tablespoon unsweetened desiccated coconut

In a large nonstick skillet, heat the oil over medium heat. Add the mustard seeds, cumin, and hing. When the mustard seeds begin to crackle, add the green beans. Sauté for 1 minute. Add the turmeric, sugar and chile powder. Sauté for 2 minutes. Then add the water. Cook, uncovered, until the beans are tender and all the water is absorbed (about 10 minutes). Garnish with fresh coriander, coconut, and pepper; sauté for about another minute to mix all the flavors. Salt and serve hot.

Tip: As with all vegetables, do not overcook the beans or they will lose color and texture. Variation: You can substitute 1/2 cup of diced potatoes for 1/2 cup of beans. Add the potatoes before adding the green beans and sauté for 3 to 4 minutes. Then add the green beans and continue with the recipe.

Whole Grain Flat Bread (Chapati):

2 cups fine textured wheat flour
approximately 2/3 cup warm water

Slowly add warm water to wheat flour, mixing with hands, until a soft dough is formed -- dough should be pliable / kneadable, of even consistency but not stickly. Knead. Cover dough under a stainless steel bowl for 1 to 2 hours.

Knead dough again briefly and break off pieces to make small balls of dough (about the size of golf balls). Let the dough 'balls' sit, covered by a wet cloth, for 3 or 4 minutes. Sprinkle flour over your rolling surface. Place one ball on surface, pound flat with base of hand or fingertips, then roll with a rolling pin, turning the dough as you go, to make a 6-inch round, the thinner the better. (Don't worry if it's not perfectly round, shape doesn't affect taste.)

Heat skillet. When hot, turn flame to medium-low heat. Place chapati on skillet and cook approximately one minute until the top of the chapati lightens slightly, turn over and cook about 30 seconds longer. Using tongs, remove chapati from skillet, place over open flame briefly so that chapati balloons (15 seconds or so) and remove quickly from heat. Place on plate. Repeat process until you have adequate chapatis. Serve warm and steaming with your vegetable. Traditionally, a small piece of the chapati is broken off and used to scoop a small serving of vegetable, then eaten together.

For more traditional Indian recipes check out the extensive vegetarian listing at http://www.chooseindia.com/recipe/index.htm.
http://www.geocities.com/Heartland/Woods/9843/menu.html

Chinese / Pan Asian Food
Broccoli And Tofu In Spicy Almond Sauce | Sweet and Sour Tofu
Crisp-Fried Tofu And Greens | Soba Noodles w/ Snow Peas
Summer Roll | Links

Noodles have been a staple food in many cultures for thousands of years
the Chinese were making a noodle-like food as early as 3,000 B.C.
Soy milk and tofu are also mainstays of the Chinese diet.

Broccoli And Tofu In Spicy Almond Sauce
Source: The Enchanted Broccoli Forest
Sauce:
1/2 c. hot water
1/2 c. almond/peanut butter
1/4 c. cider vinegar
2 T. tamari sauce
2 T. blackstrap molasses
cayenne/chile to taste 		Saute:
1 lb. broccoli
2 tsp. ginger
4 cloves garlic
1 lb. tofu, cubed
2 c. onion, thinly sliced
1 c. chopped cashews
2-3 T. tamari sauce
2 minced scallions
Sauce:In small saucepan, whisk together almond butter and hot water until you have a uniform mixture. Whisk in remaining sauce ingredients and set aside. Saute: Stir-fry half the ginger and half the garlic in 1 T. oil. Add tofu chunks, stir-fry for 5-8 minutes. Mix with sauce. Wipe wok clean, saute remaining ginger & garlic in 2 T. oil. Add onions and fresh pepper, saute for about 5 min. Add chopped broccoli, cashews and tamari; stir-fry until broccoli is bright green. Toss saute with sauce, mixing in the minced scallions as you toss. Serve over rice.

Sweet & Sour Tofu
Source: The Enchanted Broccoli Forest

1 lb. tofu
1/4 c. lemon juice
1/4 c. tamari sauce
6 T. water
1/4 c. tomato paste
2 T. honey
1 tsp. ginger
4 cloves of garlic
8 scallions, minced
1 green & 1 red bell pepper, sliced in strips
1 lb. mushrooms
1 c. toasted cashews

Cut tofu into small cubes; set aside. Combine lemon juice, tamari, water, tomato paste, honey, ginger, and garlic; mix until well blended. Add tofu to this marinade, stir gently, and let marinate for several hours (or overnight). Stir-fry scallions, bell peppers, and mushrooms in 2 tsp. of oil. After several minutes, add tofu with all the marinade. Lower heat, continue to stir-fry until everything is hot and bubbly. Remove from heat and stir in cashews. Serve over rice.

 

Crisp-Fried Tofu And Greens
Source: The Moosewood Restaurant Kitchen Garden

2 cakes of tofu, frozen overnight and thawed
1/2 c. water or vegetable stock
1 tsp. cornstarch
1/2 c. cornmeal or cornstarch
Marinade:
1/3 c. soy sauce 1/4 c. rice vinegar 1 T. finely grated gingerroot 2 cloves garlic, minced or pressed dash cayenne
Sauce
:
3 T. soy sauce
1/4 c. dry sherry
2 tsp. rice vinegar
2 tsp. honey or brown sugar
Vegetables:
3 T. oil
3 cloves garlic, minced or pressed
1 c. thinly sliced onion
6 c. mix of coarsely chopped pak choi, chard, kale, nappa cabbage or 9 c. chopped spinach
Directions
Gently squeeze as much liquid out of thawed tofu as possible. Cut tofu crosswise into 1/2-inch thick slices, then diagonally, to make 4 triangles.* Combine marinade ingredients and mix well. Arrange tofu triangles in one layer in a dish and cover with marinade. Allow to sit for at least 10 minutes to absorb the flavors. Prepare sauce mix by combining all ingredients in a small bowl.
In a separate bowl mix the water or stock and the 1 tsp. cornstarch. Dredge marinated tofu pieces in cornmeal or cornstarch and fry over medium heat in 1/8 to 1/4 inch of oil, for 3-4 minutes on each side. Drain and keep warm in 200F oven. Add leftover marinade to sauce mix. Heat 3 T. oil in a wok. Stir-fry garlic and onion until onion is tender. Add greens and continue stir-frying until just wilted but not mushy. Add sauce mix and cornstarch mix and stir-fry just until sauce is thickened. Add reserved fried tofu. Serve with rice. * I cut the tofu into many more smaller triangles.

Vegetable Lo Mein
 Source: In A Vegetarian Kitchen
Makes: 4 to 6 moderate servings
This is a fun, Chinese restaurant-style dish to recreate at home, and has the advantage of being far less oily than its take-out counterpart.

8 ounces udon noodles or Chinese wheat noodles
1 tablespoon vegetable oil
2 teaspoons dark sesame oil, divided
8-ounce bag preshredded coleslaw (preferably with carrots included)
1 cup fresh green beans, trimmed and cut in half, or frozen cut green beans, thawed
15-ounce can cut baby corn, drained, liquid reserved
2 to 3 scallions, cut into 1-inch-long segments
Vegetable stock or water, as needed
Natural soy sauce to taste
Freshly ground black pepper to taste
Cook the noodles in plenty of rapidly simmering water until al dente, then drain.Meanwhile, heat the vegetable oil and 1 teaspoon of the sesame oil in a wok or stir-fry pan. Add the coleslaw, green beans, and 1/4 cup of the liquid from the baby corn. Cover and steam for 5 minutes. Add the baby corn and scallions and stir-fry over medium-high heat for 5 minutes or until the vegetables are all just tender-crisp, adding just enough liquid from the baby corn to keep the bottom of the pan moist.Combine the cooked noodles with the vegetables in a serving bowl and toss together. Add the remaining teaspoon of sesame oil, then season with soy sauce and grind in pepper to taste. Serve at once.

Soba Noodles w/ Snow Peas
Source: In A Vegetarian Kitchen

1 1/2 tablespoons sesame oil
1 large onion, cut in half and sliced
1 large carrot, thinly sliced
1 1/2 to 2 cups snow peas
8 ounces soba (buckwheat noodles)
Sauce:
1 1/2 cups canned vegetable stock
3 to 4 tablespoons soy sauce, to taste
3 tablespoons dry sherry
1/2 to 1 teaspoon grated fresh ginger, to taste
2 tablespoons cornstarch, dissolved in 1/4 cup cold water
Chopped cashews for topping, optional Heat the sesame oil in a stir-fry pan or wok. Stir-fry the onion and carrot over moderately high heat until tender-crisp. Add the snow peas and stir-fry just until they have lost their raw quality but are still quite crisp. Break the noodles in half and cook them al dente. Watch them carefully, as they cook rather quickly. Combine all the ingredients for the sauce in a small mixing bowl and stir well to combine. When the noodles are done, drain them and add them to the stir-fry pan along with the sauce. Toss together. Cook just until everything is thoroughly heated through and the sauce has thickened. Serve at once, topping each serving with chopped cashews, if desired.

Chinese Vegetable and Tofu Soup
Source: In A Vegetarian Kitchen

Serves:4 to 6
This quick and colorful soup will please kids and teens who enjoy Asian flavors. Just toss everything into a soup pot and in a few moments, it’s done!2 vegetable bouillon cubes
15-ounce can cut baby corn, with liquid
1/2 medium red bell pepper, cut into short narrow strips
1 cup snow peas, trimmed and cut in half
8 ounces soft tofu, sliced, well blotted, and cut into small dice
A good handful of spinach or dark green lettuce leaves
Freshly ground pepper to taste
Combine 5 cups of water with the bouillon cubes, baby corn, bell pepper, snow peas, and tofu in a large saucepan or small soup pot. Bring to a gentle simmer, then simmer, covered, for 5 minutes.Meanwhile, if using spinach, rinse it well, remove the stems, and chop coarsely. If using lettuce, cut into narrow shreds. Add to the soup and simmer for another 2 minutes or so, just until the greens are wilted, and serve.

Vegetarian Summer Roll

2 limes, juiced
1 lime, segments of
1 tablespoon Dijon mustard
1 tablespoon brown sugar
1/4 cup oil
1/4 cup Thai basil, whole
1/2 lb bean sprouts
1 medium red bell pepper, julienned
1 medium carrot, peeled,julienned
1 package smoked tofu or tempeh , julienned
1 package rice paper sheets, 10 to 12 inches diameter,rehydrated
salt and black pepper, to taste
In a bowl whisk together juice, lime, mustard and sugar. Whisk in the oil and seasoning. Toss with all the vegetables and tofu, making sure vegetables and tofu are evenly coated. Lay out 1 wrapper and place a small mound of mix near the bottom, then gently roll up to middle. At middle, carefully fold in both sides. Complete roll. Serve immediately or store in refrigerator wrapped in plastic for up to two hours.
For more traditional Chinese and Pan Asian recipes checkout:
http://www.ivu.org/recipes/chinese/
http://asiarecipe.com/chiveg.html
http://webvalue.net/recipes/
http://www.fatfree.com/recipes/chinese/

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Italian
The traditional "Mediterranean diet" consists mainly of fruits, vegetables, legumes and olive oil. The original Mediterranean diet which the Greeks brought to Italy was later enhanced with the development of pasta. Historians disagree about the exact time and place of pasta's invention but there is clear evidence of pasta's existence in the glory days of Rome. Today, the Mediterranean diet is still very much the standard with its emphasis on fruits and vegetables, pasta and olive oil.


Pasta and Antipasto
Source: In A Vegetarian Kitchen
A big pot of spaghetti is the basis of a fun and festive meal. In the time it takes to cook the pasta, an antipasto platter of fresh vegetables and soy items that need little or no preparation, can be composed.

For the pasta, you’ll need:
1-pound package pasta (thin spaghetti and angel hair are quickest cooking)
28-ounce jar good-quality natural pasta (marinara) sauce
28-ounce can diced tomatoes

For the antipasto, choose several from the following suggested items:
Jarred roasted red peppers, drained
Cured olives, black or green
Fresh tofu, diced and sprinkled with vinaigrette
Baby carrots
Pre-cut broccoli or cauliflower florets
Pepperoncini
Cherry tomatoes
Sliced green bell peppers and/or cut celery stalks

While bringing a large pot of water to a boil and cooking the pasta, prepare a platter or two of antipasto and slice the bread. When the pasta is done, drain it and return it to the pot. Stir in the pasta sauce (and if you’ve used dry pasta, the diced tomatoes). Warm up as needed. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters.

Cold Noodles w/ Artichoke and Roasted Red Pepper Sauce
Source: In A Vegetarian Kitchen
Serves: 4 to 6
10 to 12 ounces flavored linguine
12-ounce jar roasted red peppers, with liquid
6-ounce jar marinated artichokes, with liquid
1/4 cup rehydrated or oil-cured sun-dried tomatoes
1/2 cup parsley leaves
2 medium carrots, thinly sliced
2 medium firm, ripe tomatoes, diced
2 tablespoons white wine vinegar or
white balsamic vinegar
Salt and freshly ground pepper to taste

Bring a large pot of water to a boil. Add the linguine and cook at a rapid simmer until al dente, about 8 minutes. Drain the linguine and rinse under cold water until cool.

In the meantime, combine the red peppers and artichokes, their liquids, the sun-dried tomatoes, and parsley in a food processor. Pulse on and off until the mixture is coarsely and evenly chopped. In a serving bowl, combine the red pepper and artichoke mixture with the linguine and toss. Add the carrots, tomatoes, and vinegar. Season to taste with salt and pepper and toss again.

Orange and Asparagus Salad
Cut away skin and white section of orange. Seperate out orange sections -- these wedges shall be know as "supremes".
Clean one bunch of thin asparagus. Hold asparagus at both ends and snap, breaking away the tougher, dryer segment of the asparagus. Drop spears into boiling hot water and lightly blanch so that asparagus, while cooked through, maintains a crispness.
Toss blanched asparagus with a 1 teaspoon olive oil. Combine with orange supremes. Serve with freshly grated pepper as is or atop a bed of lettuce. Serves 4 to 6 people.

Spinach Salad Tomato Balsamic Viniagrette
8 Tablespoon olive oil
1 teaspoon crushed red pepper
2 Tablespoon oregano
1 bag fresh spinach
2 cups fresh tomatoes- chopped
salt & pepper to taste
Dressing
1/4 cup balsamic vinegar
1 cup olive oil
1 Tbsp. minced garlic
1 Tbsp. brown sugar
Mix 8 Tbsp. olive oil in a small bowl with crushed pepper, oregano, salt and pepper. In a medium bowl, mix balsamic vinegar, oil, garlic and sugar. Toss in spinach and tomatoes to coat. Serves 4
For additional Italian recipes, check out http://www.ivu.org/recipes/italian/

Middle Eastern Food

Since time immemorial, a delicious variety of fruits have grown throughout the Middle East: olives, grapes, pomegranates, figs, dates, peaches, apples, pears of various kinds, black strawberries, bananas and citrons. Much of the sustenance has come from wheat and barley, broad beans, sweet peas, beans, lentils, peas, lupines and sesame. And, nuts are also in great abundance and include pine nuts, peanuts, carobs, almonds, and pistachio nuts.

Coriander and Pine Nuts Salad
200 grams pine nuts
Olive oil
A bunch of fresh coriander
A bunch of fresh parsley
Fresh lemon juice
A little vinegar-wine
Salt

Roast the pine nuts carefully in a small pot on a low flame, using a little oil. It is important to stir constantly, or they will burn. Chop the coriander and the parsley, place in a bowl and add the pine nuts. Squeeze in lemon juice, drip in a little olive oil, vinegar-wine, and salt.
Taste, adjust the seasoning, and serve.

Stuffed Dates
200g fresh or dried dates
50g coarsely ground nuts or stone-pine kernels
a little bit salt
sugar water
Take the stones out of the dates and fill them with nuts or stone-pine kernels. Sprinkle a bit of salt on the filled dates and stew them in sugar water. Cook in sweetner until skin begins to seperate.

Easy Hummus: Blend one 15 ounce can of chickpeas (hummus) in blender or food processor with 2 Tablespoons of tahini, 1 Tablespoon of olive oil, 1/4 cup of water, the juice of one or two lemons and your favorite spices.

Place one scoop of hummus on lettuce at center of plate. Cut Pita bread into quarters and place them in circle around hummus. Surround with raw vegetables.

Falafel
4 cups uncooked chickpeas
1/4 cup packed chopped cilantro
1/4 cup packed chopped parsley
2 Tablespoons garlic (powder or chopped fresh)
1/4 onion
2 Tablespoons olive oil
1 teaspoon salt
1 teaspoon pepper
1/4 c tahini
1/4 c baking powder(optional)
Directions:
Soak beans overnight. The next day, place all ingredients in a food processor and blend until all ingredients are completely blended (you may need to periodically turn off the blender and scrape down the sides). Bake or fry in olive oil until golden brown, make sure insides are adequately cooking before removing from wok. When done, stuff falafel into pita bread, top with simple tahini sauce, and add your choice of toppings (lettuce, tomato, cucumber, etc.)

Tahini Sauce
1 cup tahini (sesame seed paste)
1/2 cup lemon juice
salt to taste
3/4 cup water (approximately)
Combine all ingredients in a medium-sized bowl. Using a whisk, beat briskly for one or two minutes, until sauce is smooth. Refrigerate leftovers. Tahini sauce may be served over falafel or a hearty selection of your favorite steamed vegetables.

http://www.vegetarianrecipe.com/directory/1994.asp
http://www.ivu.org/recipes/greek/

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African Recipes


Salat Tangiers (Marinated Vegetables in Couscous)
1 1/2 cups couscous -- (dry)
1/2 teaspoon Salt
1 1/4 Cups Boiling Water
1 Cup Carrots -- diced
1 Bell Pepper -- diced
1 Cup Green Beans -- (cut) or wax beans
1/3 Cup Red Onion -- chopped
1/3 Cup Currants
1/2 Cup Almonds -- chopped
-----Marinade-----
1/2 Cup Oil
4 Tablespoons Lemon Juice
1/2 Teaspoon Salt
1/4 Teaspoon Cinnamon
3 Tablespoons Orange Juice
4 Tablespoons Fresh Parsley
1 Tablespoon Fresh Spearmint

Put couscous and salt in large bowl; stir in boiling water. Cover and let sit for 5-10 minutes, stirring occasionally to fluff.
Steam carrots, bell pepper and beans. As soon as each vegetable is barely tender,
add to couscous. Stir in red onions, currants and almonds. Whisk together marinade ingredients.
Toss couscous and vegetable mixture with marinade, chill for at least one hour before serving.

African Fruit Salad
Source: Fruit Desserts, Williams-Sonoma Kitchen Library
Serves 8
1 large papaya -- 1 lb. or larger
2 mangos
1 large pineapple -- 3 to 4 lbs.
2 large bananas

Here is a naturally sweet, refreshing dessert that is a common finale to dinner parties in former French West Africa. Use only the ripest, fullest-flavored fruits; bananas that have just turned yellow and only the sweetest pineapple. If you cannot find large-sized fruit called for in the recipe, equivalent weights of smaller fruits can be used. You can make the
salad up to 4 hrs ahead of time, then cover with plastic wrap and refrigerate. Add the bananas just before serving, however, or they will turn brown. The fruits must be all cut into very small pieces for the dish to be at its best.

Half the papaya and scoop out its seeds; peel the halves. Cut the flesh into small pieces and place in a large serving bowl.

Peel the mangoes. Slice as much of the flesh off the pit as possible, being careful to capture any juices. Cut the flesh into small pieces. Add the pieces and their juices to the bowl holding the papaya.

Using a sturdy, sharp knife, cut the top and bottom off of the pineapple. Set the pineapple upright on a cutting board. Working from the top to the bottom, slice off the dark, prickly outside skin. Cut out any remaining eyes or dark spots. (A strawberry huller works well for this.) Cut the pineapple lengthwise into quarters, being careful to capture any juices.
Cut lengthwise again to remove the tough inner core on each quarter. Cut the pineapple into small pieces, again being carful to capture any juices. Add the pineapple and juices to the other fruits. Toss well, cover and
refrigerate until well chilled.

Just before serving, peel the bananas and cut into small pieces. Add to the bowl, toss well and serve.


African Green Pepper and Spinach
Source: Betty Crocker Regional and International Recipes
Serves 4

1 medium onion -- chopped
1 green pepper -- chopped
1 Tablespoon peanut oil
1 tomato -- chopped
1 lb fresh spinach -- stems removed
3/4 teaspoon salt
1/8 teaspoon Pepper
1/4 cup peanut butter

Cook and stir onion and green pepper in oil in 3-quart saucepan until onion is tender. Add tomato and spinach. Cover and simmer until spinach is tender, about 5 minutes. Stir in salt, pepper and peanut butter. Heat just until hot.

Red Beans and Rice: Boil 4 cups water. Add 2 cups of basmati or other rice. Cook over medium low heat until water is evaporated and rice is seperated at top. Set aside.

Rinse one 15 ounce can of red kidney beans, set aside. Saute 2 medium finely-chopped onions in olive oil. As onions begin to carmelize add the kidney beans and cook until warm. Season to taste.


For more African plant-based recipes check out these web sites: http://ivu.org/recipes/african/
http://www.knowledgehound.com/topics/africanr.htm#general

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Western Favorites

Entrees

Potato-filled 'Not-Dogs': Using your favorite low-fat recipe, prepare mashed potatoes. When done blend in approximately 1/2 teaspoon of dry mustard powder (available on your grocery store shelf). Select your favorite brand of "Not Dogs," the thicker the better. Cut through the center of the not dog lengthwise, to a 3/4 depth (be careful not to slice all the way through). Stuff with potatoes. Bake at 325 degree for 5 or 10 minutes. Serve with desired condiments. Hint: some like to spice up this dish by garnishing with salsa, or sprinkling with paprika. Note: 'Not-Dogs' has become a generic name for mock hot dogs. There are several brands currently available.

'Fake-Chicken' Stir-Fry:
Cut one red bell pepper into thin slices. Cut 8 baby carrots in half. (You may add other vegetables of your choosing). Pour 1 Tablespoon of extra virgin olive oil into a frying pan. Add a pinch of pepper (experiment with other spices you may like). When pepper begins to sizzle add vegetables. Stir-fry until vegetables begin to soften. Add thin 'fake-chicken' slices (available in grocery stores). Continue to stir-fry until slices begin to brown. Add favorite bar-b-que sauce. When sauce is absorbed into preparation, leaving a glazed appearance, turn off heat and serve. This dish may accompany noodles or rice.

Tempeh"Sloppy Joes"
Source: In A Vegetarian Kitchen
Serves: 4
1 tablespoon light olive oil
1 medium onion, finely chopped
10- to 12-ounce package tempeh, any variety, finely crumbled
1/4 cup finely chopped green bell pepper
1 cup thick tomato sauce
1 tablespoon soy sauce
1 tablespoon honey or maple syrup
1/2 teaspoon each: chili powder, cumin, garlic powder
Whole wheat rolls or pita bread
Shredded lettuce
Heat the oil in a skillet and saute the onion until it is golden. Add the crumbled tempeh and green pepper and saute over moderate heat until the tempeh is lightly browned. Add the remaining ingredients (except the last 2), stir well, and cook over low heat for 10 minutes. Serve hot on whole wheat rolls or in pita bread with shredded lettuce.

Sweet-Glazed Tofu Cutlets
Source: In A Vegetarian Kitchen
Serves: 4
A simple, pleasing way to prepare tofu. I challenge anyone who thinks tofu is tasteless mush to try this crisp, salty-sweet rendition. This is great alongside Asian-style rice or noodle dishes.

1 pound firm or extra-firm tofu
1 tablespoon light olive oil
1 teaspoon sesame oil
2 tablespoons honey or maple syrup
2 tablespoons soy sauce
2 tablespoons dry red wine or sherry
2 scallions, sliced, for garnish
Cut the tofu crosswise into 1/4-inch-thick slices. Blot them briefly between paper towels or clean tea towels. Combine the oils, honey, soy sauce, and wine or sherry in a small bowl, then heat the mixture slowly in a wide skillet. Arrange the tofu slices in the skillet, then flip them carefully at once so that they will be coated with the sauce on both sides. Fry the tofu over moderately high heat until the underside is nicely golden and crisp, then flip again and fry until the other side is crisp. Remove the tofu cutlets to a serving platter and scatter with scallion slices. Serve warm.


Vegetable Dishes

Baked Sliced Potatoes: Cut potatoes (we prefer red) in half or in slices. Wash and set aside. On baking tray spread a thin coat of olive oil. Sprinkle with your favorite spices (suggestions include pepper, paprika, hing or garlic, rosemary or tumeric). Spread potatoes in single layer across cookie sheet, cut sides facing down upon the spices and olive oil. Cook at 450 degrees until potatoes are soft (approximately 40 minutes). Serve warm.

Yams
6 small yams
6 tablespoons margarine (with no transfatty acids)
6 teaspoons turbinado sugar
 Preheat oven to 250 degrees F (120 degrees C).
Place yams in a large pot of lightly salted, boiling water and cook for about 10 minutes, or until tender. Drain.
Arrange the yams in a lightly greased 9x13 inch baking dish. Cut a slit down the middle of each one and dab 1 tablespoon of margarine in each.
Bake in the preheated oven for 5 to 10 minutes, or until golden. Sprinkle each with sugar and serve.

Breakfast Dishes

Fruity Granola: Combine 1/3 cup brown sugar, 1/4 cup light mono unsaturated vegetable oil, and 1/4 cup water in a small saucepan. Heat, stirring until sugar is melted. Drizzle mixture over oats, tossing well. Spray non-stick coating on a large shallow baking sheet and spread oats. Bake at 250 degrees 30 minutes, stirring occasionally. Add chopped nuts, sunflower seeds and/or coconut bits in oven for the last 10 minutes. Remove from oven and cool. Stir in your family's choice of dried fruit bits. Store in a tightly covered container.

Soups & Sandwiches

'Untuna' sandwich: Open one can of chickpeas (garbanzo beans). Mash with fork. Add 2Tablespoons of Soy Mayonnaise, a 1/4 cup finely chopped celery (adjust according to taste) . Mix. Toast whole grain bread. Spread 'untuna' on one slice. Pile with favorite fixings and cover.

Tofu Eggless "EGG SALAD"
Source: In A Vegetarian Kitchen
Serves: 4
Another useful way to prepare tofu is to mash it. This way, it can be used as a substitute for ricotta cheese, for making tofu burgers, or tofu "scramble eggs." One of my favorites is this eggless "egg salad."
1 pound medium-firm tofu, drained
1 large celery stalk, finely diced
1 scallion, finely chopped
1/3 cup soy mayonnaise
1 to 2 teaspoons Dijon-style mustard, to taste
1 teaspoon good-quality curry powder
Salt and freshly ground pepper to taste
Warmed pita breads or whole-grain bread
Dill pickle spears
Tomato wedges
Drain the tofu and break it into several pieces. Place it in a mixing bowl and mash well with a fork until it has the texture of cottage cheese. Add the diced celery and scallion. In a small bowl, combine the mayonnaise, mustard, and curry powder and mix well. Pour this mixture over the tofu mixture and stir well. Season to taste with salt and pepper. Serve in warmed pita breads or spread on whole-grain bread with dill pickle spears and tomato wedges alongside.

Cream of Broccoli Soup
Source: In A Vegetarian Kitchen
Serves:4 to 6
This soup gets a thick, creamy base from pureed white beans or tofu. Either way, it’s a comforting and nourishing soup.

1 1/2 tablespoons vegetable oil
1 medium-large onion, coarsely chopped
2 large or 3 medium broccoli crowns, coarsely chopped
1 vegetable bouillon cube
16-ounce can great northern beans or cannellini, drained and rinsed, or one 16-ounce tub soft tofu
Rice milk or soymilk, as needed
1/2 teaspoon dried dill
Salt and pepper to taste
Heat the oil in a large saucepan or small soup pot and add the onion. Sauté over medium heat until golden, about 5 to 7 minutes.Add the broccoli, bouillon cube, and 2 cups water. Bring to a simmer, then cover and simmer gently until the broccoli is tender but not overcooked, about 8 to 10 minutes.Transfer the mixture in the saucepan to a food processor and add the beans. Puree until smooth, then transfer back to the saucepan.Add enough milk to give the soup a medium-thick consistency. Stir in the dill, then season with salt and pepper. Cook over very low heat for 5 minutes, then serve.

Alphabet Vegetable Soup
Source: In A Vegetarian Kitchen
Serves: 4 to 6 servings
This tasty soup doesn’t need a lot of time to simmer. Start it about 30 minutes before you want to serve it. As kids get older, you can leave out the alphabets (or replace them with ditalini orzo, or other small pasta), but those letters floating around in the soup gives it great appeal to young eaters. This soup will recall the canned version you may have eaten as a child—but better.

1 tablespoon nonhydrogenated margarine
2 medium carrots, peeled and cut into small dice
2 medium potatoes, peeled and cut into small dice
1/2 cup tiny alphabet noodles
1 vegetable bouillon cube
1/4 teaspoon paprika
1/4 teaspoon dried dill
1 cup frozen green peas, thawed
1 cup diced ripe tomato or about half a 16-ounce can diced tomatoes

Heat the margarine in a medium size saucepan. Add the diced carrots and sauté for 5 minutes over medium heat.Add the potatoes, alphabet noodles, dill, paprika, and 4 cups water. Bring to a simmer, then simmer gently, covered, for 15 to 20 minutes, or until the carrots and potatoes are tender.Add the peas and tomatoes and simmer for another 5 minutes. Add a little more water if the broth seems crowded and cook just until heated through. NOTES: If you like a more tomatoey soup, use the entire can. If there are leftovers, much of the broth will be absorbed by the noodles. Add water as needed, then correct the seasoning with additional paprika, dill, and salt if needed.

 

Snacks


Popcorn seasoned with Nutritional Yeast: Pour minimal oil in pan (we recommend olive oil). Cover pan bottom with one layer of popcorn seeds. Turn flame to medium heat and pop corn, stirring or shaking frequently. When done, pour in bowl. Season with nutritional yeast, spike and garlic powder.

For more snacks, refer to the Children's Cooking Corner.

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Healthy Home and Cooking Tips

The following simple steps will greatly reduce your family's chance of ill health. You'll also feel better and more alive!

General Tips

When preparing foods be especially conscientious about what you are eating, it's nutritional value and it's source.

Give consideration to the tastes and how they augment each other.

Focus your diet on healthy vegetables, grains, fruits, beans and nuts.

By reading package labels carefully, you will be able to cook and eat healthier. Read ingredients and nutrition information. Avoid foods with a high percentage (over 25 / 30%) fat, too much sugar, sodium, preservatives and names that sound like they come from a laboratory.

Use Extra Virgin Olive Oil or other non-saturated oils. When margarine is necessary use brands that say they have no trans-fatty acids.

Eat whole grain carbohydrates: brown or basmati instead of refined white rice, whole grain breads, etc.

Pick your fresh fruits and vegetables carefully. You should be able to smell the flavor! Fruit is best soft but not bruised or mushy. Vegetables should look crisp, not wilted or full of spots.Try to eat organic. Purchasing foods at local farmer's markets means food is fresh, local, often organic, and generally less expensive than grocery stores.

 

Use healthful spices and herbs to augment the flavor of your meals: Use ginger for nausea, stomach aches, motion sickness etc. Ginger is also an excellent anti-inflammatory. Rejuvinate & protect your liver with Milk Thistle. Your liver performs over 400 different bodily functions daily. Use other healthy spices and herbs as you become educated and can fit them into your diet. For more info on herbs, click here.

If you have sinus problems or your child often suffers from ear infections, dairy is likely the cause. Cow's milk is now loaded with BGH which, according to certain doctors, causes greatly increased risks prostate, colon & breast cancer. Milk is also high in phosphorous and protein, which contributes to bone loss, the opposite of what milk is supposed to do. Consider eliminating dairy from your diet.

Exercise & drink plenty of water. So many people are chronically dehydrated, which can exacerbate many conditions. Get yourself a nice portable CD player and try to go on 30-45 minute walks. Take the stairs instead of escalators. There are so many benefits to exercise besides weight loss.

Place more emphasis on plant foods you know your kids already like.
Consider:

Vegetable-based Soups
Baked Potatoes
Pasta
Veggies and Dip
Mexican Foods
Salads
Whole Grain Breads

Soup, salad, bread (whole grain) and / or sandwiches, potatoes and pasta are hearty and enjoyable foods for children.

Improve Taste and Texture

Children are primarily concerned with the taste, texture, color and general appearance of the food they eat. Vegetables are meant to be pleasantly seasoned and taste crisp, fresh and alive. When vegetables are overcooked they take on a different flavor, one much less agreeable to the palate, and children simply don't like them. Not only that, but the memory of overcooked broccoli, or undercooked eggplant, can stay with a child throughout their life. That's why it's so important that vegetables are prepared in a delicious manner.

 

Vegetables that have sat in cans soaking in salt, have been boiled rather than steamed, or are overcooked, tend to have been sapped of their natural nutrients. To get the full health benefit of vegetables they should be fresh and only lightly steamed or stir-fried and properly seasoned. Experience new foods yourself and learn from what you are tasting.

 

Don't overcook.
Vegetables should only be lightly cooked - preserving color -- and never mushy.

Steam - don't boil.
Steamed vegetables better retain their nutrients, color, and taste.

Season cooked vegetables with spices, herbs and /or lemon juice.
While children do not often care for overt seasonings, mild seasonings bring out flavor and can be beneficial for health.

Add pureed vegetables into sauces.
Pureed vegetables add a creamy texture to sauce. And it's a good way to sneak in a few extra nutrients.

Serve fresh vegetables whenever possible
For improved taste and nutrition avoid can canned vegetables.

 

 


Introduce a Variety of Ethnic Cuisines

There's a huge variety of healthy, delicious foods out there. And many are to be found in International Cuisine. At the root of most International flavor are plant-based dishes, consider Mexican, Meditteranian, Asian and African foods.

Involve Children in New Food Selections

Successful introduction of new, healthier foods will be easier when children understand clearly why changes are being made, and when they feel they have some ownership in the process.

 

     

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