Beaf Stew

Remarkably similar in taste to real beef stew, but made with kidney beans
for that no-cholesterol, no-fat goodness.


Ingredients:
1/2 cup dried beans (or one can pre-cooked beans)
2 or 3 cups water
Several cloves garlic, chopped coarsely
1 small yellow onion, diced
1 large potato, diced (do not pre-cook)
1 carrot, chopped coarsely
1 portabello mushroom, sliced in 1-inch pieces
1 or two teaspoons each: salt, pepper, and chili powder
extra flour or cornstarch (optional)
tamari (soy sauce), nutritional yeast flakes (optional)
Method:
Soak the beans overnight. Rinse and cook for half an hour.

Add 2 or 3 cups water and bring back to a boil. Add the vegetables and
bring back to a boil. Simmer, covered, until the potato and beans are thoroughly cooked.

To thicken: In a closed tupperware container, shake up two or three tablespoons
 of flour with a half cup of water. Add to the stew and bring to a boil. Boil for
 five minutes, stirring often to prevent sticking. Add a small amount of
tamari (soy sauce) to darken the stew's color, and a few teaspoons of nutritional
 yeast flakes for flavor, if desired.

Notes:
This stew takes about an hour to prepare -- less if made with pre-cooked, canned beans.
 The longer it simmers, the better its flavor.

This stew refrigerates and freezes well. It should be brought to a boil in a saucepan
when re-heating.

As shown, recipe makes roughly six servings (with all those ingredients, it's hard to
make only a small amount). Tasty with crackers, rolls, or cheese.

When preparing this recipe and any other food you enjoy, please use organically-grown
vegetables, fruits, grains, and flavorings. The Earth you save may be your own.

Basil Broccoli Tureen

4-1/2    cup    coarsely chopped fresh broccoli
1/2    cup    water
4        egg whites
2        egg yolks
1    T.    grated Parmesan cheese (omit for Neanderthin)
2    tsp    lemon juice
1/2    tsp    dried basil
1/4    tsp    salt
1/8    tsp    pepper
12        cherry tomatoes, halved
        Fresh basil leaves (optional)

Directions:
 
Combine broccoli and water in a heavy saucepan; bring to a boil.  Cover,
reduce heat to medium and cook 10 min. or until tender.  Drain and rinse
under cold water; drain again.  Combine broccoli, egg whites, egg yolks,
parmesan, lemon juice, basil, salt and pepper in processor and process 3
min. or until smooth. Line a 7-1/2 X 3 X 2 in. loafpan with foil, allowing
foil to extend 3 in. beyond sides of pan.  Coat foil with cooking
spray.  Pour broccoli mixture into prepared pan, carefully folding foil
loosely over broccoli mixture to cover. Place loafpan in a 12 X 8 X2 in.
baking dish; pour hot water into baking dish to a depth of 1 in.  Bake
At 350°F. for 1 hour or until edges are firm and center is set.  Remove
loafpan from water; let cool on a wire rack 15 min.  Loosen edges of
tureen with a sharp knife; invert on a serving platter.  Smooth edges if
necessary and chill. Cut tureen into 16 slices; arrange 2 slices on each
of 8 individual serving slates.  Garnish with cherry tomato halves and
basil leaves.

Barbecue Tofu Burgers

Prep Time: approx. 5 Minutes
Cook Time: approx. 10 Minutes  

                                     A veggie sandwich with true barbecue flavor!
 

Ingredients:
1 (12 ounce) package extra firm tofu
3 tablespoons vegetable oil
1 onion, thinly sliced
1 1/2 cups barbecue sauce
6   hamburger buns

   


Directions:
1   Drain the tofu between paper towels until most of the water has been squeezed out.

2   Slice tofu into 1/4 inch thick slices.

3   Heat vegetable oil in a large skillet, fry tofu strips to golden brown on both sides.
    Add onion and cook for a few minutes, until onion is at your desired consistency.

4   Pour in barbecue sauce (use more or less, according to your taste). Cook the mixture
    for ten minutes on low and serve on buns.



Servings Per Recipe: 6
amount per serving
Calories 278  
Protein 11g
Total Fat 11g
Sodium 686mg
Cholesterol -
Carbohydrates 34g
Fiber 1g

Baked Vegetables

Ingredients:
2 potatoes, peeled and cubed
4 carrots, sliced
1 head fresh broccoli, cut into florets
4 zucchinis, sliced
salt to taste
1 tablespoon olive oil
1 (1 ounce) package dry onion soup mix
can also use cauliflower and mushrooms   


Directions
1   Preheat oven to 400 degrees F (205 degrees C). Lightly grease a large baking dish.

2   Combine vegetables in prepared baking dish, and lightly salt.
    Brush with olive oil until well coated. Sprinkle with dry soup mix.

3   Bake for 30 to 45 minutes, or until vegetables are tender.


Nutrition at a glance:
Servings Per Recipe: 4

amount per serving:
Calories     176  
Protein       7g
Total Fat     4g
Sodium       665mg
Cholesterol    0
Carbohydrates 32g
Fiber          8g

Baked Spinach

1/2    cup    butter
8    oz    cream cheese
2    pkg    frozen spinach
1    pkg    Lipton onion soup mix

Directions:
 
Melt butter in a large frying pan.  Add 2 packages of spinach.  Break up
and stir. Add cream cheese and onion soup mix.  Stir well.  Place in a
casserole and bake at 300°F for 45 minutes.

Baked Macaroni and Cheese

Ingredients:
1 (12 ounce) package macaroni
1 egg
2 cups milk
2 tablespoons butter, melted
2 1/2 cups shredded Cheddar cheese
salt and pepper to taste

   


Directions:
1   Preheat the oven to 350 degrees F (175 degrees C).
    Lightly grease a 2-quart baking dish.

2   In a large pot of salted water, lightly boil the macaroni
     for about 5 minutes until half-cooked.

3   Whisk the egg and milk together in a large cup. Add butter and
    cheese to the egg and milk. Stir well.

4   Place the lightly cooked macaroni in the prepared baking dish.
    Pour the egg and cheese liquid over the macaroni, sprinkle with
    salt and pepper, and stir well. Press the mixture evenly around
    the baking dish.

5   Bake uncovered, for 30 to 40 minutes, or until the top is brown.
 

Alfredo Sauce

8    oz.    cream cheese, cut into 1" cubes
3/4    cup    grated parmesan cheese
1/2    cup    butter
1/2    cup    cream

Combine it all in a large saucepan, over low heat, stir constantly until smooth.
Pour over pre-cooked pasta.


Fat: Lots
Calories: Lots
Satisfaction Quotient: Huge