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VEGETARIAN RECIPES
Note: Not everyone wants to become a vegetarian. For some, an occasional vegetarian meal suffices to complete one's need of vegetables, fruits and vegetable proteins, and as a way to live healthier and lower one's cholesterol. Some dedicate one day a week as their vegetarian day. It is a personal choice and we respect it fully. We have no intentions to impose any diet on anyone. The following information may simply serve as a means to inspire you to add some vegetarian meals to your life. We, at the Kaivalya centre have been vegetarians for decades and are happy to report a health that is likely above the average. But still, we do not wish to impose this diet on anyone; we believe in a free, educated choice about our lifestyles and diet. Warmest regards, Lynne and Jürgen
"Two to five percent of all cancers are caused by
viruses, another five percent by genetic factors; the balance -- ninety
percent -- are caused by the enviroment, including the foods we
eat." Some of
the recipes are from THE COMPASSIONATE COOK * Super Eight Food
Groups Thai Vegetables with Orange Sauce Christmas recipes: (Broccoli Cream Cheese & Pear and Almond Soup, Luxury Nut & Seed Loaf with Cranberry, Apple and Brandy Sauce, Rosemary Roast Potatoes with Garlic, Chestnut & Chocolate Ice-Cream with Apricot Sauce) Julie-Anne's spaghetti squash DELICIOUS
recipe Tofu scrambles Fried Tofu Ingredients:
Directions
What To Do With Your Fried Tofu
** Can also be baked at 225 for 30
minutes, just add the oil to the marinating process, mix well and put on a
non-stick baking sheet. Delicious Wild Mushroom Ravioli with tomato
sauce Ingredients: Wild Mushroom Ravioli ( two frozen pack of 350
grams each) Boil water in a big pot. Put in the Wild Mushroom Ravioli (can be put in when frozen), boil until tender. When ready let it drip in a big sifter over the sink to get rid of the water. Put the olive oil in a pan, medium heat. Stir-fry the sliced mushroom until tender. Add the tomato can and the tomato paste, the Italian herbs and garlic and salt. Let simmer for approximately 15 minutes on low heat. Pour the sauce on the ravioli as you serve them.
Enjoy!
Cooking time: 20 minutes All ingredients are available at the Bulk Store or
at any Health Food stores ·
1 ½ cup of soft whole wheat stone ground flour * ·
½ cup of 7 whole grain flour ·
1 cup of grated coconut (can be replace with 1 cup of
chopped walnuts or pecans) ·
1 cup of vegan Belgium chocolate chips ·
1 cup of Demerara sugar (or brown sugar) ·
2 tsp of baking powder (baking powder with no alum
preferable) ·
A pinch of salt ·
½ cup of soy milk (vanilla soy milk
ok) ·
¼ cup of vegetable oil (sunflower seed oil is
good) ·
2 tbsp of vanilla (optional) Mix all dry ingredients together in a big pot. Mix all wet ingredients together in a pot. Put wet ingredients into dry ones. Mix thoroughly.
Add a little extra soy milk if the consistency is too thick. The dough
should not run so that heaping tablespoons can be easily taken and put on
a flat non-stick baking pan. Bake at 325 F for 20 minutes or until bottom of
cookies are a little darker. Remove from the oven, let cool for 5 minutes, and
then gently remove with a spatula. Put on cooling grill. Will freeze well in zip bags;
and cookies unthaw rapidly. * Note that you can use 2 cup of 7 grain
flour instead and omit the whole wheat. Also1 cup of each flour will
work.
VEGETARIAN MEAT BALLS
Mix all above ingredients thoroughly. Form into balls. Put into baking dish. Cover with your favorite gravy or sauce. Bake at 350 degrees for 20 to 30 minutes. VEGETABLE KORMA 2 cups of paneer cubes (about 1.5-2 inches in
size) Serves 4. METHOD: If you are using paneer cubes: In a large deep skillet on medium high heat, add 1 tbsp of oil and pan fry the paneer cubes until golden on all sides. Remove, drain well and set aside until needed. Using a spice grinder, grind together the cashews/almonds and poppy seeds into a fine powder. Transfer into a small bowl and add just enough oil to make a thick paste. Set aside until needed. To the same large deep skillet on medium high heat, add 2 tbsp of oil. When hot, add the onions and stir-fry until just lightly browned. Add the ginger and garlic. Stir fry and additional 1-2 minutes and add the spices (salt, pepper, ground cumin, ground coriander, red chili powder, garam masala and the dried fenugreek leaves). Stir fry for a few minutes until fragrant. Add the carrots, stir fry for just a minute or 2 and then add the bell peppers. Continue to stir fry for a few more minutes. Then stir in the cashew/poppy seed paste. Mix well to combine all of the ingredients. Keep stir frying for 1-2 more minutes and then add the tomato puree and green peas. Add enough water (depending on your desired
preference of how thick you like your korma) and let simmer on low
uncovered for 10-12 minutes. Then add the lemon juice and paneer cubes.
Gently mix to combine well and garnish with freshly chopped cilantro
leaves.
Christmas Recipes
* 1 x 250g head of broccoli 1. Trim the broccoli into tiny florets, chop the
stalky parts quite small. 2. Stir in the oatmeal, almonds and milk a little at a time, stirring well after each addition. When the milk is stirred in, add the stock and seasoning. Whisk well and simmer gently for ten minutes. While the soup is cooling, steam the broccoli florets for about 5 minutes. 3. Pour the soup and place the soft cheese into a
food processor, and blend until smooth. 4. Serve with crusty French bread. (From: http://www.vegsoc.org/info/xmas.html) Luxury Nut & Seed Loaf with Cranberry, Apple and Brandy Sauce * 225g bulgar wheat 1. Place wheat in a mixing bowl and pour on the
boiling water and soya sauce. 2. Oil a large baking sheet and line with
greaseproof paper. 3. Take off hood, baste with oil on baking sheet
and continue to bake for a further 10 minutes. * 275g cranberries 4. Cook all the ingredients except the brandy
together for about 20 minutes. (From: http://www.vegsoc.org/info/xmas.html) Rosemary Roast Potatoes with Garlic * 10 medium potatoes Scrub potatoes in their skins and cut into four.
Steam for ten minutes, then toss in olive oil, rosemary and crushed
garlic. (From: http://www.vegsoc.org/info/xmas.html) Chestnut & Chocolate Ice-Cream with Apricot Sauce * 225g bitter chocolate 1. Melt the chocolate into maple syrup, over a pan of hot water. Blend well together and stir into the chestnut purée. Beat in the cream and kirsch. Whisk the egg whites until stiff and then fold into the mixture (optional). Freeze for two hours in a shallow tray covered with foil. 2. Scrape out and blend in a mixer until smooth.
Put in a bowl and stir in the chopped chestnuts. Spoon into a mould, cover
and freeze for 30 minutes before serving. Loosen the mould by slipping
into hot water. Turn onto serving dish, decorate with reserved chestnuts,
cut in half, and apricot sauce. * 450g tinned apricots in natural juice 3. Strain the apricots from their juice in the tin. Place apricots and apple juice concentrate together, and blend in food processor until smooth (should be a runny purée consistency). 4. Serve with ice-cream, soya ice cream or vanilla soy milk. Enough for ten portions, small amounts as it is very sweet. (From: http://www.vegsoc.org/info/xmas.html)
Thai Vegetables with Orange Sauce
Prepare the tofu by pressing it gently betwen
paper towels to remove the excess moisture, then cutting into cubes. Heat
2 tbsp of olive oil in a pan to medium-high. Place the tofu in the pan and
brown by turning the cubes until all sides are nicely browned. Meanwhile,
in the remaining olive oil, stir fry the onion, green pepper, broccoli,
and carrot until tender. Mix together the vegetables and tofu and add the
orange sauce. Sprinkle the toasted cashews over the dish. Serve with
basmati rice. Serves 2 Green Mung Dahl (beans)
1 cup green mung dal - available in any Indian
store, or bulk or health food stores Tarka (fried spices): 2 T. olive oil Directions: Lentils: Pressure cook the lentils for 30 minutes with the salt and ginger, then let cool; add all the remaining ingredients (fry the tarka as described below and add to the lentils). Simmer for approx. 10 minutes. If you don't have a pressure cooker: Soak 1 cup of green mung dahl at least an hour in at least 4 cups of water. Just before you begin cooking, rinse out the water and place the lentils in a big pot. Add 4 cups of water to the lentils and cook on high. After about 20 minutes of boiling, add cayenne pepper, grated ginger, sugar and turmeric, and a half a handful of salt. This is a slow cooking dahl, so it will take an hour or hour and a half to cook. Add water when you see that the lentils are getting too thick. You will probably need to add at least another 3 cups of water. Add salt if necessary. Tarka: In a small saute pan, heat 1 to 2 tablespoons of olive oil. When the oil is hot, throw 2 cloves of finely sliced garlic, 1 finely sliced serrano chili or cayenne pepper and fry until garlic is almost brown. Add cumin seeds to the mixture. When the garlic is golden and the cumin seeds begin to pop, turn off the heat of both the tarka and the dahl and toss the tarka into the pot of dahl. It will make a sizzling sound. Serve with jasmine or any rice or chapattis.
Dal Tarkari (Dal and Vegetable Soup) 1 cup Split Moong dal - available in any Indian store, or bulk or health food stores - one cup will give you a very thin soup, light and tasty. Many prefer this dish thicker; to achieve this, simply use 1 1/2 or even two cups of Split Moong dal, and use the same amount of water and spices as mentioned below. It will be creamy and thicker.
1. Clean and wash the dal. Drain. Set
aside.
1 cup Moong Dal, washed and drained - available in
any Indian store, or bulk or health food stores 1. In a pressure cooker mix Dal, water, salt,
haldi and chili powder. When pressure builds up reduce heat to medium and
cook for 8 minutes or according to your pressure cooker instructions. Do
not take the steam out. SO SOYA + SWEET AND SOUR
"NON-SPARE-RIBS"
1 Tbsp. BHI EXTRA VIRGIN SESAME SEED OIL or Olive
oil METHOD: OPTIONAL: DELICIOUS ICE GREEN T
Place tea bags in teapot or medium bowl. Pour in boiling water. Let stand 8 to 10 minutes. Remove tea bags. Add sugar, stir until dissolved. In 2-quart pitcher stir together all remaining ingredients but not the orange slices. Stir in tea. Serve over ice; garnish each serving with orange slices. Sweeten to taste. Delicious!
Fresh strawberries and rhubarb make a delectable combination. Original recipe yield: 1 -9 inch cake. Servings: 12 INGREDIENTS: 1. Preheat oven to 350 degrees F (175 degrees
C). TOFU SCRAMBLES* A delicious dish, and easy to make: 1 pound firm tofu, patted dry and mashed Place the tofu in a lightly oiled sauté pan and cook over medium for 3 minutes. Add the remaining ingredients, stir well, and cook for 5 to 8 minutes, until the vegetables are cooked and the tofu is heated through. PREPARATION TIME: 15 minutes DELICIOUS BROWN GRAVY* 2 tablespoons (¼ stick) margarine Yeast Extract – An alcohol extract made from yeast, combined with salt, vegetable extract, and spices. Used as a bread or toast spread in England. Available in gourmet and health food stores. Heat the margarine in a medium saucepan over medium heat. Sauté theonion for a few minutes, then add the flour and garlic salt and sauté for another 8 to 9 minutes. Dissolve the conrstarch in the water or broth. Gradually add the cornstarch mixture to the onion mixture, bring to a boil, then simmer for 10 minutes. Strain (optional) the gravy into a separate saucepan and add the yeast extract, soy sauce, and pepper. Simmer for another minute or two, stirring consctantly. Keep warm. Preparation time : 15 minutes Almond
Crème Ingredients 1 cup raw almonds, soaked in water overnight or
for 8 hours, rinse and drain
Method
CHOCOLATE-DIPPED CRESCENTS* A delectably sweet, nutty treat that’s more than just a cookie. ¾ cup (1 ½ sticks) plus 1 teaspoon margarine Preheat the oven to 350 degrees Mix ¾ cup margarine with next 4 ingredients thoroughly in the order given. Pull off small handfuls of the dough and roll them into ½ inch cylinders about 1 inch long. Shape the cylinders into crescents. Place the cookies on a cookie sheet. Bake for 15 minutes or until lightly browned, then let cool. While the cookies are cooling, melt the chocolate chips and remaining teaspoon of margarine together in a medium saucepan over very low heat. Remove from the heat. Once the crescents have completely cooled, dip one end of each crescent cookie into the chocolate mixture and place on a foil-covered cookie sheet. Chill in a refrigerator until chocolate hardens, about 30 minutes. PREPARATION TIME: 30 minutes Rajma Dahl - Kidney Beans 2 cups of organic Kidney Beans 2 tbs. of olive oil Soak the Kidney beans overnight. Throw the water, rinse the beans, and add fresh water to cover so that approx. 2 inches of water cover the beans. Cook under pressure, bring to pressure, and then reduce heat to medium-low for 30 minutes. Turn the stove off and let sit in it’s heat and pressure. MAKE A TARKA: In a large saucepan heat the oil; fry the onions and green peppers until tender and slightly golden. Then add ginger, cumin seeds, coriander powder, turmeric, and the curry paste. Fry lightly together, make sure not to overheat or burn the spices. Add the 2 cans of tomatoes and cook uncovered on medium-low heat while the Kidney beans are cooking, or for about 30 minutes. When the Kidney beans are ready, add the tomato sauce (TARKA) and cook on low heat for 10 minutes. Serves 6 and is DELICIOUS! * * * The seed of Quinoa is an excellent food, rich in protein and high in fibre. The protein is well balanced and is particularly rich in the amino acid lysine, which is difficult to obtain from other vegetable sources. It is also high in calcium, phosphorous, vitamins B and E. QUINOA (Basic Recipe)
Quinoa is supposed to be one of the best grain you can eat! Rinse Quinoa thoroughly, either by using a strainer or by running fresh water over the Quinoa in a pot. Drain excess water. Place Quinoa and water in a 1-½ quart saucepan and bring to a boil. Reduce to a simmer, cover and cook until all of the water is absorbed (about 15 minutes). You will know that the Quinoa is done when all the grains have turned from white to transparent, and the spiral-like germ has separated. Makes 3 cups. Vegetarian Faux Chicken Stir Fry 1tsp. Cumin seeds
2 pounds of asparagus’s cut into pieces/ or any
vegetable Soak the SO SOYA Veggie chicken strips in 4 cups of boiling water and the vegetarian broth powder – let sit for as long as possible, with a minimum of 15 minutes. In a large saucepan, heat the oil and add the Cumin seeds, the Coriander powder for a few minutes, then add the mustard seeds and the Curry Powder. Fry for a few minutes on medium heat, make sure not to burn your spices. Add the asparagus, the red peppers and the peas. Mix well. Add the Veggie chicken strips. Lower the heat, add salt and cover. Simmer for 20 minutes. Serves 8 Aunt Yvonne’s Rhubarb Bread 1-cup soymilk mixed with 1 tbsp. Lemon juice or apple cider vinegar (let stand 10 minutes) 1 ½ cups of Demera sugar (or brown sugar) Preheat the oven to 350o/180 o C/Gas Mark 4. In a large bowl, combine the brown sugar, vegetable oil and tofu and mix with an electric mixer until smooth. In another bowl, combine the soymilk, baking soda, salt and vanilla. Alternate adding the soymilk mixture and the flour to the sugar mixture, beating well after each addition. Fold in the rhubarb and pecans. Turn the batter into a lightly greased and floured loaf pan (8”x 4”x 3”). Stir together the left over sugar and melted margarine, then sprinkle over the top of the loaf. Bake for 50 to 60 minutes or until a toothpick inserted in the centre comes out clean. Makes one loaf.
Upside-Down Vegan Plum Cake Yields: 12 servings - Prep Time: 40 minutes - Cook Time: About 60 minutes
· 2 tablespoons if natural margarine · 1/2 cup packed dark brown sugar · 1 1/4 pounds plums, cut into thin wedges Almond Cake · 1 1/4 cups all-purpose whole wheat flour · 1 1/2 teaspoons baking powder (preferably with no-alum) · 1/4 teaspoon salt · 3/4 cup granulated sugar · 1/3 cup packed almond paste (about 4 ounces), crumbled (make sure the paste is soft or fresh enough) · 6 tablespoons of natural margarine, softened · 2 portions of Egg Replacer (or eggs if you prefer) · 1 1/2 teaspoons vanilla extract 1. Preheat oven to 350° F. You will need a 10" by 3" baking pan. 2. Prepare Plum Topping: Melt margarine in oven, about 4 minutes; remove from oven. With fork, stir brown sugar into butter until blended, spreading to coat bottom of pan. Arrange plum wedges in concentric circles on top of brown-sugar mixture, overlapping wedges slightly; set aside. 3. Prepare Almond Cake: In a bowl: combine flour, baking powder, and salt. 4. In large bowl, with mixer at low speed, beat sugar, almond paste, and butter 2 minutes or until blended, scraping side of bowl often with rubber spatula. Increase speed to medium; beat 2 minutes longer or until light and fluffy, occasionally scraping bowl. Add egg replacer or eggs, 1 at a time, and vanilla, beating just until blended. Reduce speed to low; add flour mixture alternately with soya milk, beginning and ending with flour mixture. Beat just until mixed, occasionally scraping bowl. 5. Pour batter over plums in pan, carefully spreading with rubber spatula. Bake 60 to 70 minutes or until toothpick inserted in center comes out clean, covering pan loosely with foil after 50 minutes if top is browning too quickly. Cool cake in pan on wire rack 10 minutes. Loosen edge of cake from side of pan. Invert cake onto serving plate; remove side and bottom of pan. Cool cake 15 minutes to serve warm or cool completely. Julie-Anne's spaghetti squash DELICIOUS recipe 1 Spaghetti squash Take a spaghetti squash and cut in half lengthwise. Empty out the insides (like a pumpkin) and put on a pan to bake in the oven for about 40 mins (depending on the size of your squash) at 350. Put some butter in the hollows of the squash. Meanwhile in a saucepan heat up some olive oil. Add chopped onions, tomatoes, garlic, salt, pepper, basil, oregano and mushrooms if you like. The idea is to have a spaghetti sauce. Let simmer and pour over squash (removing the skin of squash). If the sauce needs to be thicker, add some tomatoe paste. The squash is ready when you can take a fork and it threads off like spaghetti. Serve hot. Anna's delicious Moroccan cous-cous recipe Moroccan cous-cous recipe: 2 1/4 cups boiling water - Place uncooked cous-cous in a large pot. Add
boiling water, stir and cover Kale recipes 2 bunches kale (2 1/2 pounds) 1. Rinse kale well in a large bowl of cold water.
Drain and cut off the tough stems. Cut leaves into 1/4-inch strips. There
will be 6 to 8 tightly packed cups. Carolina Kale Cooked until just tender, bright vitamin and mineral rich greens contrast beautifully with red tomatoes to make an appealing vegetable side dish or a topping for rice.
Marzipan Dumplings
Makes 8 to 10 dumplings
Today over
nine million Americans no longer eat meat and many more are joining this
joyous lifestyle to save animals lives, maintaining a healthy body, while
preserving the planet's resources. I hope that you enjoy those
recipes!
Raw Ama-Reducing Dal Recipe By : Adapted from The Ayurvedic Cookbook, Serving Size : 5 - Total Preparation Time :30 mins Amount Measure Ingredient -- Preparation Method:
Boil 4 cups of pure water. Set aside. Put sprouted mung beans in a blender, cover with pure water and puree. Set aside. In soup pot, warm ghee or oil on low heat (4 out
of 10). Add spices and toss until coated and their aromas emerge. Add
chopped vegetables to spices and oil and toss until coated - about 1
minute maximum. Pour warm water over vegetables, stir and remove from
heat. Cover & let sit 3 to 7 minutes, depending on the types of
vegetables used - 3 minutes for greens and snow peas, 7 minutes for
butternut squash. Add pureed mung beans to soup pot. Stir. Warm over low
heat (minimum) until warm to touch (test on your wrist). Add more water if
a thinner consistency is desired. Add salt to taste, about 1/2 teaspoon,
and garnish with coriander/cilantro. Adapted by Belinda; for more information visit : www.bablends.ca Tips for Vegetarians Organic Food: Pest insects, plant pathogens, and weeds destroy approximately 40% of all potential food production worldwide. This major food loss occurs despite the application of 2.5 million tons of pesticides at a cost of more than $25 billion each year. Pesticides provide many important benefits in pest control, returning about $4 for every $1 invested. However, this cost/benefit ratio does not include the annual environmental and public health costs of using pesticides, which include 3 million human poisonings and 220,000 deaths annually worldwide. Reducing pesticide use will lower the economic costs of pest control, protect public health, and improve the stability of the natural environment. From: Techniques for Reducing Pesticide Use: Economic and Environmental Benefits - David Pimentel (Editor)
* Dried Beans or Legumes: are one of the best protein sources on the planet. People all over the world have been eating them for thousands of years. They keep a long time, are easy to prepare, and cost very little. When they are cooked they more than double in weight. 1 cup dry beans makes 2 1/2 cups cooked beans. Complete Protein: When beans are combined with a corn product, rice, grains or whole wheat, they form what is known as a complete protein. Complete proteins are more nourishing for your body than beans eaten alone. * Bragg: All purpose seasoning (alternative to Tamari-Soy Sauce) Ingredients: Soybeans and purified water. * Good Tasting Nutritional Yeast (Red-Star) – A terrific food supplement, providing nutrition, enhancing flavor, and adding taste to your favorite meals and drinks. An excellent source of protein (52%), containing essential amino acids. Rich in vitamins, especially the B-complex vitamins. An excellent source of folic acid, which is important for formation, growth, and reproduction of red blood cells. This yeast is easy to use and blends well with liquids. It can be used in almost any recipe and in small amounts will enhance the flavor. Grown specifically for its nutritional value. Naturally low in fat and salt. Suggested Serving Size: 2 heaping Tablespoons. * PATAK’S original MILD CURRY PASTE (any Indian store will carry) * Bolst’s Curry Powder MILD * Flax seed oil – cold pressed (2 tablespoons a day) Hydrogenation, which is used to turn oils into margarine, shortening, or partially hydrogenated vegetable oil, produces trans-fatty acids, which are twisted molecules. Twisted, their shape changes, and they lose their health benefits and acquire toxicity instead. According to the Harvard School of Public Health, trans-fatty acids double risk of heath attack, kill at least 30,000 Americans every year, and increase diabetes. Other research shows that they interfere with vision in children, interfere with cerebral cortex function (lower intelligence), interfere with liver detoxification, make platelets more sticky, correlate with increased prostate and breast cancers, interfere with insulin function, and in animals (no human studies done) interfere with reproduction. They also interfere with Essential Fatty Acids functions, and make EFA deficiency worse. * Organic Apple Cider Vinegar: Apple cider vinegar
is a solution of acidic acid produced by fermentation of apples. It
consists of acid, water, and only relatively small quantities of minerals.
Although, it does contain a fair amount of pectin, which has recently been
identified as lowering cholesterol and may be the secret behind it is fat
burning effects. The use of apple cider vinegar for the relief of
arthritic stiffness and as a treatment for sore throats, acne, and other
skin problems, high blood pressure, headaches, dandruff, sunburn, and
elevated cholesterol levels has been around for ages. For Vegetarian Cooking Classes in Ottawa contact us at 613.721.7888 For many more recipes visit this
site:
The Super Eight Food Groups - from Eat to Beat Cancer - by R. Robert Hatherill, Ph.D., research toxicologist at U.C. Santa Barbara (http://www.vegsource.com/super_eight_foods.htm):
Other Important Foods: Cucumber, pumpkin, squash, lettuce, spinach, green and red pepper, spices, tumeric, ginger, seaweed.
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