Recipes
During the fall
months I like to make hearty, warming meals, so I often prepare soups and
stews. I have also included some recipes for your Thanksgiving
celebration.
SOUTH AMERICAN STEW
This is a meal in a bowl, very satisfying
and filling. It may be served with or without the Avocado sauce. All you
need is a good loaf of fresh whole grain bread to complete the meal.
Preparation Time: 45 minutes
Cooking Time: 60 minutes
Servings: 6
1 32 ounce carton vegetable broth
12 ounces boiling onions, cleaned and left whole
2 cloves garlic, minced
2 Roma tomatoes, chopped
1 stalk celery, chopped
1 small sweet potato, peeled and chunked
2 medium red-skinned potatoes, chunked
1 carrot, sliced � inch thick
� cup uncooked long grain brown rice
1 jalapeno pepper, seeded and minced
1 teaspoon ground cumin
2 zucchini, sliced � inch thick
1 chayote squash, chunked (optional)
� to � head of cabbage, cut in large pieces
� cup chopped fresh cilantro
Place the vegetable broth in a large pot.
Add onions, garlic, tomatoes, celery, potatoes, carrot, rice, jalapeno and
cumin. Bring to a boil, cover, reduce heat and cook for about 30 minutes,
stirring occasionally. Add remaining vegetables, except the cilantro, and
cook an additional 30 minutes. Stir in the cilantro. Season with some
freshly ground pepper and a dash of salt, if desired. Serve in a bowl and
top with Creamy Avocado Sauce if desired.
Hints: Frozen whole boiling onions may
also be used to save time. Use about 1 � cups. To clean fresh whole
boiling onions, drop them into boiling water for a minute, then they will
peel easily.
CREAMY AVOCADO SAUCE
Preparation Time: 5 minutes
Servings: 6
1 ripe avocado
3 tablespoons fresh cilantro
1/3 cup water
� to � teaspoon Tabasco sauce
� teaspoon vinegar
1 teaspoon soy sauce
Peel and pit the avocado and place in a
food processor. Add the remaining ingredients and process until smooth.
Place in a bowl and use a small amount as a topping on each bowl of the
South American Stew.
BLACK BEAN CHILI
By Sabrina Nelson
John and I attended the Vegsource
Conference in Los Angeles in September and I watched Sabrina Nelson make a
delicious Black Bean Chili in an electric pressure cooker. It looked so
easy and quick that when I returned home I purchased my own electric
pressure cooker, and we have since enjoyed that Black Bean Chili in our
own home. The great thing about a pressure cooker is that you don�t have
to plan ahead to make delicious bean dishes from scratch. This pressure
cooker chili takes only 11 minutes at high pressure, plus the time it
takes to chop the vegetables. This chili may also be prepared in a
stovetop pressure cooker, in a regular pot (add approximately 3 hours to
the cooking time), or in a slow cooker (add about 10 hours to the cooking
time).
Preparation Time: 15 minutes
Cooking Time: variable
Servings: 6-8
2 cups dried black beans (or drained
pre-soaked dried beans)
1-2 onions, coarsely chopped
1-2 teaspoons minced garlic
1 large red bell pepper, seeded and chopped
2 celery stalks, chopped
1-2 carrots, chopped
1-2 dried chipotle peppers, seeded and chopped
2 tablespoons chili powder
1 28 ounce can diced fire roasted tomatoes
1 32 ounce carton vegetable broth
� cup dried TVP (textured vegetable protein)
Beans: Several options: Soak beans
overnight, quick soak (bring to boil, cook 2 minutes, rest for 1 hour-or
use pressure cooker quick soak method) OR do not soak (this is my method
and it works just fine).
Place the onions and garlic in the pot with
a small amount of water and cook until softened. Add bell pepper, celery,
and carrots and cook for a few minutes longer. Add the remaining
ingredients, cover, bring to pressure and cook at high pressure for 11
minutes. (Or bring to a boil, cover, reduce heat and cook for about 3
hours.) Use quick or natural pressure release.
Puree about 1 cup of the chili and return
to pot. Mix well and serve. Season with a splash of tamari (soy sauce),
if desired.
Hints: There are a lot of variations that
you can make with this chili. Use more garlic and chipotle peppers (found
in natural food stores or Mexican markets) if you like your chili spicy.
If you don�t have a bell pepper, make the chili without it. Use baby
carrots instead of large carrots to save chopping time. Most people
recommend soaking dried beans before cooking, however this is a step that
I usually omit with no problem in cooking times or in tenderness of the
beans. TVP can be found in the bulk section of most natural food stores.
We really enjoyed this chili and it was
great to have it ready to serve only 1 � hours after I decided to make
it. (This included chopping time and a natural pressure release of 30
minutes.) An electric pressure cooker takes a bit longer to get up to
high pressure, but you don�t have to watch it or adjust the temperature
during the cooking time. It is wonderful for less �delicate� recipes,
such as bean dishes. Watch for other pressure cooker recipes in future
newsletters.
THANKSGIVING RECIPES
HOLIDAY STUFFING
This makes a festive main dish for a
holiday meal. Serve with mashed potatoes, gravy, assorted vegetables,
salad and bread or rolls.
Preparation Time: 20 minutes
Cooking Time: 45 minutes
Servings: 6-8
1 loaf whole wheat bread, cut into cubes
5 cups vegetable broth
1-2 onions, chopped
2-4stalks celery, chopped
3 � tablespoons soy sauce
1 � tablespoon parsley flakes
2 � teaspoons thyme
2 � teaspoons sage
1 � teaspoon marjoram
2-3 teaspoons poultry seasoning
� teaspoon rosemary
several twists of fresh ground pepper to taste
Preheat oven to 300 degrees. Place the
bread on a baking sheet and bake for 15 minutes. Place the broth, onions,
celery and seasonings in a medium saucepan and cook over medium heat for
20 minutes.
Place the bread cubes in a large bowl, pour
the cooked broth over the bread and toss well until bread is saturated
with the liquid. Cover the bowl and allow liquid to be absorbed for about
10-15 minutes. Taste and adjust seasonings (adding more poultry seasoning
and ground pepper, if needed).
Preheat oven to 350 degrees. Place the
stuffing into a medium oblong baking dish that has been lightly oiled.
Bake, covered, for 45 minutes.
Hints: To save some time, cube the bread
the night before and allow it to sit uncovered in a single layer
overnight. This will eliminate the need to bake the bread cubes in the
oven for 15 minutes. For instructions on how to stuff a pumpkin using
this bread stuffing, see the Holiday Recipes on our website.
GOLDEN GRAVY
We have a very talented dietitian and
cooking teacher at the McDougall Program in Santa Rosa, CA. This is a
delicious variation on one of the recipes prepared by Jill Nussinow during
one of her cooking demonstrations. This is wonderful served over stuffing
and mashed potatoes.
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Servings: makes about 2 cups
� cup unbleached white flour
1 � cups vegetable broth
� cup water
2 tablespoons tahini
3 tablespoons tamari or soy sauce
freshly ground pepper to taste
Place the flour in a non-stick frying pan.
Cook and stir over medium heat until the flour becomes a golden brown. Do
not let it burn! Slowly whisk in the vegetable broth and water. After it
is quite smooth, add the tahini and tamari or soy sauce. Continue to
whisk until mixture boils and is smooth and thick. Season with freshly
ground black pepper.
PUMPKIN PIE
Thanksgiving wouldn�t be complete without
pumpkin pie. I have been making various versions of pumpkin pie for many
years, but have never been really pleased with the results. This one is
the best! You can proudly serve this to everyone!
Preparation Time: 45 minutes
Cooking Time: 1 � hours
Servings: makes one 9 � inch pie
Crust:
1/3 cup unsalted, roasted cashews
3 tablespoons Sucanat
2 tablespoons Wonderslim Fat Replacer
� teaspoon vanilla extract
1 cup unbleached white flour
1/8 teaspoon salt
Filling:
1 12.3 ounce package reduced fat silken tofu (firm)
1 16 ounce can pumpkin
� cup Sucanat
1 teaspoon cinnamon
� teaspoon ginger
� teaspoon ground cloves
� teaspoon pumpkin pie spice
1/8 teaspoon salt
� cup soymilk
Preheat oven to 350 degrees.
Place the cashews in a food processor and
grind until they resemble fine meal. Add Sucanat, fat replacer and
vanilla. Process until well combined. Mix the flour and salt in a medium
bowl. Add the cashew mixture and mix well, beginning with a spoon and
ending with your hands. Press this mixture into the bottom of a
lightly oiled 9 � inch pie pan with a high fluted edge. (To lightly
oil a pan, place a small amount of oil on a paper towel, then wipe this
over the bottom and sides of the pan.) Press the mixture evenly over the
bottom and up the sides. Bake for 15 minutes. Remove and set aside.
Meanwhile, place the tofu in a food
processor and process until very smooth, scraping the sides often. Remove
and place in a large mixing bowl. Add the pumpkin and mix well. Add the
Sucanat and the spices and mix until very smooth. Add the soymilk and mix
again until well combined. Pour this mixture into the prebaked pie
shell. Place in the oven and bake at 350 degrees for 60 minutes. Remove
and cool.
For best flavor, chill for at least 2 hours
before serving. This may be made a day ahead of time and refrigerated
until serving. Serve with vanilla soy ice cream or Vanilla Cream Sauce.
VANILLA CREAM SAUCE
Preparation Time: 5 minutes
Chilling Time: 1 hour
Servings: makes 1 � cups
1 12.3 ounce package low fat silken tofu (firm)
� cup soymilk
1/3 cup Natural Golden Cane Sugar
1 tablespoon vanilla extract
Place the tofu in a food processor and
process until very smooth. Add remaining ingredients and blend until
smooth and creamy. Chill before serving.
This may be prepared ahead and will keep in
the refrigerator for at least 5 days.
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