Featured
Recipes
by Mary McDougall
Rainbow Stew
During the winter months soups
and stews are flavorful, warming and easy to make. Serve
with a loaf of fresh bread and a tossed green salad. This
stew is prepared in 2 separate pots and then combined
briefly at the end of the cooking time. The mung beans give
this a special flavor, but if you can’t find them use yellow
split peas instead. The split peas will take a bit longer
to cook.
Preparation Time: 15 minutes
Cooking Time: 40 minutes
Servings: 6
6 cups water
1 ½ cups split mung beans
2 tomatoes, chopped
1 onion, chopped
2 cups chopped peeled yams
1-2 cloves garlic, minced
2 tablespoons parsley flakes
1 teaspoon dill weed
2 cups broccoli florets
1 tablespoon soy sauce
freshly ground black pepper
hot sauce to taste
Place 4 cups of the water in a
medium saucepan. Add the split mung beans and tomatoes.
Bring to a boil, reduce heat, cover and cook for 30 minutes,
stirring occasionally. Meanwhile, place the remaining 2
cups of water in a larger saucepan. Add the onion, yams,
garlic, parsley, and dill weed. Bring to a boil, reduce
heat, cover and cook for 15 minutes. Add the broccoli and
cook for an additional 5 minutes, or until tender. Add the
cooked mung beans to the vegetables and mix well. Season to
taste with the soy sauce, pepper and hot sauce.
Sloppy Lentils Too
This is a recipe from one of our
first books, one that is still a favorite in our home. It
is easy to make and very warming on those cold winter
evenings.
Preparation Time: 15 minutes
Cooking Time: 60 minutes
Servings: 6-8
2 cups dried lentils
1 large chopped onion
1 carrot, chopped
1 green pepper, chopped
4 cups water
4 cups tomato sauce
1 tablespoon soy sauce
1 tablespoon parsley flakes
1 bay leaf
1/2 teaspoon basil
1/4 teaspoon garlic powder
Place lentils and vegetables in
a large pot with the water. Cover and simmer for 30
minutes. Add remaining ingredients and simmer for 30
minutes longer. Serve over bread or whole grains.
Hint: Add some fresh spinach or
other leafy greens near the end of the cooking time for a
delicious variation.
Caribbean Rice
Preparation Time: 15 minutes
Cooking Time: 1 hour
Servings: 6-8
4 cups vegetable broth
1 onion, chopped
1-2 cloves garlic, minced
1 4 ounce can chopped green chilies
3 cups peeled, chopped butternut squash
2 teaspoons curry powder
1 teaspoon ground coriander
½ teaspoon ground cumin
freshly ground black pepper
1 cup uncooked long grain brown rice
½ cup uncooked wild rice
1 15 ounce can kidney beans, drained and rinsed
1 cup chopped Swiss chard
¾ cup chopped green onions
Place ½ cup of the broth in a
large pot with the onion, garlic and chilies. Cook,
stirring occasionally for 5 minutes. Add the squash and the
seasonings, mix well and cook for 2 minutes. Add the
remaining broth and both kinds of rice. Bring to a boil,
reduce heat, cover and cook for about 45 minutes, until rice
is tender. Add the remaining ingredients, mix well and heat
for about 5 minutes, until chard is tender.
Quinoa Chowder
We really enjoy soups during the
winter months. This is a hearty, yet simple soup, filled
with delicious healthy ingredients.
Preparation Time: 15 minutes
Cooking Time: 40 minutes
Servings: 6-8
½ cup quinoa, rinsed well
4 cups vegetable broth
2 cups water
2-4 cloves garlic, minced
1 large onion, chopped
2 ½ cups fingerling potatoes, cut into bite sized pieces
2 jalapeno peppers, seeded and minced
2 cups frozen corn kernels
4 cups sliced fresh spinach
freshly ground pepper to taste
Place the first 7 ingredients in
a large soup pot. Bring to a boil, reduce heat, cover and
cook for 20 minutes. Add the corn, mix well and cook an
additional 15 minutes. Stir in the spinach 5 minutes before
the soup is done. Add some pepper to taste, if desired.
Hints: To spice this up a bit
more, let each person add some hot sauce to taste before
eating. If you can’t find fingerling potatoes, use Yukon
Gold or red potatoes and chop them into bite sized chunks.
Oatmeal Cookies
This is a variation of the
cookies that I have been making for years. These are easy
to modify by adding some chopped nuts or vegan chocolate
chips instead of the raisins (which also raises the fat
content of the cookies). These are cake-like cookies, not
too sweet, and probably the healthiest cookies around!
Preparation Time: 15 minutes
Cooking Time: 10-12 minutes
Servings: makes 32 cookies
1 ½ cups white whole wheat flour
2 cups rolled oats
1 teaspoon baking soda
1 teaspoon cinnamon
¼ teaspoon nutmeg
¼ teaspoon salt
½ cup raisins
¼ cup warm water
2 teaspoons Egg Replacer
2 bananas
⅓ cup brown sugar
⅓ cup Wonderslim Fat Replacer
1 teaspoon vanilla
Preheat oven to 350 degrees.
Combine the dry ingredients
(through the raisins) in a large bowl. Mix well and set
aside. Mix the Egg Replacer with the water and whisk until
frothy. Set aside while combining remaining ingredients.
Place bananas in a separate bowl and mash. Stir in the
brown sugar, fat replacer and vanilla. Mix well, then stir
in the Egg Replacer mixture. Pour over the dry ingredients
and mix until well combined and moistened. Drop by
tablespoonfuls onto a dry non-stick baking sheet. Flatten
slightly with a fork. Bake for 10-12 minutes, until
slightly browned. Remove from oven and cool on wire racks
before storing in an airtight container.
Easy Brownies
I found this hint on the
internet a few weeks ago so of course I had to try it. Much
to my surprise, these brownies turned out quite moist and
delicious—and they don’t taste like pumpkin at all! Try
them for yourself.
Preparation Time: 5 minutes
Cooking Time: 25 minutes
Servings: variable
1 box Dr. Oetker Organics
Chocolate Cake Mix
1 15 ounce can pure pumpkin
Preheat oven to 325 degrees.
Pour the mix into a bowl, stir
in the pumpkin until very well combined. Pour into a 9 X 12
non-stick baking dish and bake until done, about 25 minutes
(insert a toothpick into the center, if it comes out clean
it is done).
Hint: We have also tried this
with a box of Dr. Oetker Organics Brownie Mix and baked it
in a square baking pan. It took longer to bake and the
consistency was not as good as the ones make with the cake
mix, although they still had a nice flavor. |