Mexican Hat

Mexican Hat

Ingredients:
1 dozen corn tortillas
4 c. cooked & salted pinto beans, drained
3 large tomatoes, chopped small
1 c. sliced black olives
1 c. chopped onion
1 recipe of SALSA (73)
SPRAY a 9” x 13” pan. POUR small amount of sauce, enough to coat bottom of pan.
PLACE a layer of corn tortillas to cover bottom. (Some may have to be cut in half.)
SPRINKLE with 1/3 of beans, tomatoes, onions, olives, sauce, and salsa. REPEAT the
layers. For top layer, pour sauce only on top, reserving tomatoes & olives to add later.
Cover with foil and BAKE at 350° for 1/2 hour. Uncover, sprinkle with tomatoes & olives,
and bake 15 minutes more. Let set 15 minutes before serving. Garnish with chopped green
onion tips if desired. YIELD: 8 Servings
*To make Macaroni & Cashew Cheese: omit cumin and oregano from sauce. Boil 3 c. of
macaroni, and use instead of vegetables, tortillas and beans.
Mighty Mac
1 c. soaked garbanzo beans 1 medium onion, minced
1 1/2 c. water 1 tsp. salt
2 c. quick oats, uncooked 1 tsp. sage
1/4 c. walnuts, chopped 2 tbsp. soy sauce or Bragg Liquid Aminos
WHIZ first two ingredients in blender. REMOVE to bowl. ADD remaining ingredients,
and MIX with spoon. DROP from 1/3 cup measure to form patties on “Pam” sprayed
baking sheet. BAKE 25-30 minutes at 350° . SERVE in whole wheat burger buns with all
the trimmings: TOFU MAYONNAISE (74), leaf lettuce, sliced tomatoes, and onions.
YIELDS: 9 large patties.
VARIATION: use as a casserole with gravy.
Lifestyle to Health 43
Millet Loaf or Patties
1/2 c. cashews 1 medium onion chopped
1 c. water 1 tbsp. CHICKEN STYLE SEASONING (68)
1 1/2 c. cooked millet 1/2 tsp. garlic powder
1 c. wheat germ or bread crumbs 2 tbsp. soy sauce or Bragg Liquid Aminos
1/2 c. quick oats 1/2 tsp. sage
BLEND cashews and water until smooth. POUR over millet, wheat germ, oats, onions in
a bowl. ADD remaining ingredients and mix well. FORM into patties or pack into loaf
pan or casserole dish. BAKE at 350° for 25–30 minutes. Patties brown nicely in non-stick
skillet.
Mizidra
2 c. lentils
1 bay leaf 1/2 tbsp. soy sauce or Bragg Liquid Aminos
1 small onion, chopped 1 tsp. marjoram
1 tsp. CHICKEN STYLE SEASONING (68) 2–3 c. cooked brown rice
1/8 tsp. thyme chopped olives
Optional: shredded lettuce, diced tomatoes, diced avocado, garlic salt, tomato sauce, or
lemon juice
COOK lentils in 5 cups water with next 6 ingredients for 30–45 minutes or until tender.
REMOVE bay leaf. SERVE all ingredients in separate containers. Allow each person to
assemble on plate: brown rice, lentils, shredded lettuce, diced tomatoes, diced avocado,
chopped olives, lemon juice, garlic salt, and your favorite tomato sauce.
Noodle Vegetable Casserole
1 lb. spiral noodles, cooked 1 tsp. salt
1 1/4 c. cashews 1 tbsp. cornstarch (rounded)
4 c. water 1 tbsp. CHICKEN STYLE SEASONING (68)
3 c. mixed vegetables 1/2 tsp. onion powder
COOK spiral noodles as directed, al dente. BLEND cashews with 1 1/2 c. water, salt,
cornstarch, CHICKEN-STYLE SEASONING, and onion powder, until smooth; then add
remaining water. COOK in saucepan until thickened. ADD steamed mixed vegetables and
serve. OR pour into casserole, top with seasoned bread crumbs, and bake at 350° until
crumbs are crisp. (This is really good with broccoli, zucchini, and carrots!)
44 Recipes: Entrees
Oatmeal Patties
BLEND the following:
1/2 c. cashews
2 c. water
COMBINE with:
1 onion, chopped in blender if desired 1/2 tsp. thyme
3 c. quick oats 1/2 tsp. marjoram
1/2 c. walnuts 1/2 tsp. sage
1 tsp. salt 1/4 tsp. garlic powder
1 tbsp. soy sauce 1/2 tsp. onion powder
BLEND cashews and water until smooth. ADD onion quarters and blend until onions are
minced. Onions may be chopped by hand if larger pieces desired. MIX all ingredients
together. LET STAND for 15 minutes. FORM round flat patties and BAKE in oven at
350° for 35–40 min. SERVE with gravy.
Pita Pizzas
Quick & easy, delicious & nutritious!
Whole wheat pita bread
Spaghetti or pizza sauce
QUICK & EASY PIMENTO CHEESE SAUCE (21)
Toppings
SPREAD pita bread with sauce. ADD extra garlic powder and oregano if desired. Then
ADD your choice of toppings! Chopped tomatoes, onions, peppers, zucchini, or yellow
squash are all delicious and nutritious! Top with QUICK AND EASY PIMENTO
CHEESE and sliced black ripe olives. BAKE at 400° for 10 minutes.
Princess Loaf
2 c. dry bread crumbs 2 tbsp. soy sauce or Bragg Liquid Aminos
2 c. cooked brown rice 1/2 tsp. salt (may prefer less)
1/2 c. chopped walnuts 1 tbsp. parsley
1 green pepper, chopped 1 tsp. sage
2 stalks celery, diced 1/4 c. cashews, blended in water
1 c. minced onion 1 c. water
COMBINE bread crumbs, rice, walnuts, celery, pepper and onion. BLEND cashews and
water until very smooth. ADD to dry ingredients. ADD seasoning, and mix well. PRESS
into oiled loaf pans or small casserole dish. BAKE covered 45–60 minutes at 350°. BAKE
uncovered for an additional 15–20 minutes. SLICE if desired, allow to cool completely,
and arrange on platter. Reheat 15–20 minutes in 350° degree oven. SERVES: 8–10.
Lifestyle to Health 45
Soy-Oat Patties
2 c. soaked, drained soybeans 2 tbsp. soy sauce or Bragg Liquid Aminos
(1 c. dry beans in 2 c. water) 1 1/2 tsp. onion powder or 3 tbsp. minced
1 1/2 c. cold water onion
1/4 tsp. Italian seasoning or oregano leaf 1/4 tsp. garlic powder or 1 clove pressed
1/4 tsp. celery salt garlic
2 tbsp. whole wheat flour 1 1/3 c. quick oats
BLENDERIZE all the ingredients, except for the oats, until creamy. STIR in the oats and
let set for 15 minutes or longer. BAKE in a covered, nonstick, or seasoned cast iron skillet
with a lid on it. BAKE patties over medium heat. Brown about 5 minutes on each side.
REPLACE lid after turning. Good with tomato or SPAGHETTI SAUCE (73), in a
sandwich with a slice of tomato, or in SOY-OAT PATTY SALAD (65).
Sprout Burgers
1 lb. brick tofu, drained and mashed 1/4 c. sunflower seeds, ground to powder
1/3 c. finely chopped onion 1 tsp. Vege-Sal
2 c. alfalfa sprouts 1/2 tsp. each garlic powder, sage, rosemary
1/4 c. tahini 1/4 tsp. onion powder
1 tbsp. dried parsley
MIX all ingredients well. FORM into 6 large patties. BAKE on a sprayed cookie sheet at
350° for 20 minutes on each side. TURN carefully as patties are somewhat delicate.
Delicious served with TOFU or CASHEW MAYONNAISE (70), or TARTAR SAUCE (74).
Stroganoff
GRAVY:
3 c. cold water 1/4 tsp. salt
2 tbsp. soy sauce or Bragg Liquid Aminos 1/4 c. chopped onion or 1 tsp. onion powder
2 tsp. cornstarch or arrowroot 1/4 tsp. honey
1 c. raw cashews 2 tsp. lemon juice
BEGIN with 1 c. water and remaining ingredients. BLEND until smooth. ADD
remaining 2 c. water. COOK, stirring constantly on medium heat until thick.
To gravy ADD:
2 c. MIGHTY MACS (42) chunks 1/2 c. sauteed diced onion
1 tbsp. chopped fresh parsley
HEAT through. SERVE over baked brown rice or pasta.
46 Recipes: Entrees
Stuffed Pita Pockets
Baked “Egg Rolls”
Whole wheat pita bread
“Egg roll” filling of your choice (chopped cabbage; carrots; onions; garlic; tofu, steamed
and seasoned with unfermented soy sauce)
CUT pita bread in half. STUFF with “egg roll” filling. Follow batter recipe below:
3/4 c. cashews 1 c. water
1/2 tsp. onion powder 1 tbsp. soy sauce or Bragg Liquid Aminos
1/4 tsp. garlic powder 2 tbsp. quick oats
BLEND in blender until very smooth. POUR into flat bowl or pie plate. DIP stuffed pita
bread in batter so that it is coated well. PLACE on non-stick baking sheet. BAKE at 350°
for 30–40 minutes or until golden brown. SERVE hot or cold. Good for a picnic.
Sunburgers
3 1/4 c. water 1 tsp. thyme
1/4 c. soy sauce or Bragg Liquid Aminos 1 tsp. marjoram
1 tsp. onion powder 1 tsp. sage
1/4 tsp. garlic powder 1/4 c. sunflower seeds, ground
3 c. quick oats
Bring all ingredients EXCEPT the quick oats to a boil. Then ADD the oats and stir,
turning the heat to low. Cover and COOK for 10 minutes. When cool enough to handle,
use 1/4 c. measure to FORM patties on non-stick cookie sheet (or parchment paper). BAKE
at 350° for 35–40 minutes.
VARIATION: Add 1/2 c. nutritional yeast flakes for cheesy burgers. Best eaten same day.
Tamale Loaf
2 c. corn 1/3 c. whole wheat pastry flour
3 c. tomatoes, fresh or canned 1 c. NUT MILK (57)
1 large onion, chopped 1 c. cornmeal
1 1/2 tsp. salt* 1/2 tsp. cumin
1 large garlic clove, minced 1/2 tsp. paprika
6 1 oz. can pitted sliced olives
STEW first 6 ingredients 20 minutes. MIX together the remaining ingredients. ADD to
tomato mixture. COOK until thick. BAKE in 9” x 9” inch casserole dish for one hour at
325°.
* Taste for salt. If using canned tomatoes, they are usually already salted.
Lifestyle to Health 47
Texas Barbecue Beans
3 c. dry pink beans (or pintos) 3 stalks celery, sliced
6 c. water 3/4 tbsp. ground cumin
1 1/4 tsp. salt 2 tsp. soy sauce or Bragg Liquid Aminos
1 1/2 c. pineapple juice 12 ounces tomato sauce
2 large onions sliced 1/4 c. light molasses
3 cloves garlic, minced OR 1 1/2 tbsp. nutritional yeast flakes
1 tsp. garlic powder
SOAK and SIMMER beans in water and pineapple juice. Salt when nearly done. SAUTE
onions, celery and garlic in a small amount of water. COMBINE all ingredients. COVER
beans with bean liquid or water in a baking dish. BAKE at 350° for 2 hours.
Tofu Burritos
1 large bell pepper pinch garlic powder or 1/2 clove
1 small pimento (canned or fresh) fresh garlic
1 heaping tbsp. onion powder 2 lbs. tofu, rinsed and drained
1 tbsp. paprika tortillas, (whole wheat if available)
2 tsp. salt
STEAM pepper and pimento in a nonstick fry pan. When vegetables are limp, add
seasonings and tofu. SCRAMBLE until tofu is hot, but not overcooked. HEAT tortillas in
microwave oven or nonstick fry pan, but don’t allow to dry out. ROLL each tortilla with a
generous helping of tofu mixture. SERVE with SALSA (73) and GUACAMOLE (63).
Tofu “Meatball” Spread
1 lb. tofu 1/3 c. chopped parsley
1/2 c. minced onion 1/2 c. finely chopped walnuts
2/3 c. bread crumbs 2 tbsp. peanut butter (opt.)
1/4 c. soy sauce or Bragg Liquid Aminos 1/2 tsp. garlic powder
COMBINE all ingredients, and FORM balls or patties. Balls can be baked at 350° for 30
minutes, or patties can be baked or pan “fried” in nonstick skillet. Also, an excellent
spread just as it is!
48 Recipes: Entrees
Tofu Quiche
1 1/2 lbs. fresh tofu, mashed fine or whizzed in food processor
1/3 c. tahini
1/3 c. cooked carrots, blended into a paste
1/2 c nutritional yeast flakes
2 tsp. lemon juice
2 tbsp. soy sauce or Bragg Liquid Aminos
1 tbsp. CHICKEN STYLE SEASONING (68)
1 large clove garlic, pressed
2 tsp. onion powder
1/2 tsp. honey
1/2 tsp. coriander
3 tbsp. corn starch
1/2–3/4 c. water, if tofu is very firm
MIX above ingredients. This can be done in a food processor. SAUTE 1 small, chopped
onion in water. STEAM chopped broccoli or spinach (may be frozen). ADD vegetables to
quiche filling. POUR into QUICK AND EASY PIE CRUST (35) and BAKE for 1 hour at
350°. Let COOL slightly before serving.
Vegetable Chow Mein
2 c. water 1 large onion (strips)
1 c. carrots 2 tomatoes, chopped (opt.)
1 1/2 c. celery 1 c. green pepper, diced into large chunks
or bean sprouts or bok choy 7 oz. pea pods or frozen peas
2 c. fresh broccoli roasted almonds
or cauliflower or zucchini
STEAM carrots, celery and onions in steamer or wok for 5 minutes. ADD peppers and
broccoli. STEAM 5 more minutes. FOLD in glaze, (see below) tomatoes, and pea pods and
heat through. SERVE over rice and garnish with almonds.
VARIATION: Add 1 can pinapple chunks, drained.
Vegetables Oriental Glaze
2 c. water 1/4 c. soy sauce or Bragg Liquid Aminos
1/4 c. arrowroot or cornstarch 1 tsp. garlic powder or 2 cloves sliced garlic
1 tsp. lemon juice
MIX all ingredients while water is cold. HEAT, stirring constantly until clear and thick.
VARIATION: Use pineapple juice instead of water for sweet and sour sauce.
Lifestyle to Health 49
Wheat-Walnut Patties
2 c. bulgur wheat 2 tsp. salt
1 c. chopped walnuts 1 tsp. onion powder
1/2 c. dried onions 1/4 tsp. garlic powder
4 3/4 c. water 1/4 c. gluten flour
COMBINE all ingredients in a saucepan and COOK until all water is absorbed. COVER
and allow to stand 1/2 hour. FORM into patties. BAKE on sprayed sheet pans in a 350°
oven until brown, turning once.
You’ll Like It Rice
2 c. cooked brown rice 1 can water chestnuts, finely sliced
1/4 c. onion, minced 2–4 tbsp. soy sauce or Bragg Liquid Aminos
1 10 oz. package frozen peas 1/2 c. sliced ripe olives
STEAM onions in small amount of water. ADD to peas, water chestnuts, olives and
Bragg’s. MIX with rice and bake in casserole at 350° for 15–20 minutes.
VARIATION: Use cooked quinoa instead.
Zucchini Patties
1 c. TOFU MAYONNAISE (74) 3 c. shredded zucchini
2–3 c. bread crumbs 1 tsp. Vege-Sal
1/2 tsp. garlic powder or 1/2 tsp. ground bay leaves
1 tsp. fresh garlic 1/2 tsp. marjoram
1 tsp. soy sauce or Bragg Liquid Aminos 1/2 tsp. kelp (opt.)
1 tsp. onion powder or 1 tbsp. dried parsley
1 tbsp. finely chopped onion
MIX all ingredients together. SPOON into a preheated nonstick skillet to form patties.
COOK ten minutes on each side.
VARIATION: You may use 1/2 steamed, grated carrots and 1/2 c. shredded zucchini.
*NOTE: Squeeze water out of zucchini for best results. Amount of bread crumbs needed
will vary according to moisture in zucchini. Also, watch closely as these patties brown
quickly.
50 Recipes: Entrees
Gravies
Cashew Gravy
1 c. raw cashews 1 tbsp. soy sauce or Bragg Liquid Aminos
1 1/2 c. cold water, 2 1/2 c. boiling water 1 tsp. lemon juice
2 1/2 tbsp. cornstarch pinch of rosemary (opt.)
2 tbsp. dehydrated onions, or 1 tbsp. salt to taste
onion powder
1 tsp. garlic powder
BLEND cashews until very fine in 1 1/2 c. cold water, while bringing 2 1/2 c. water to a
boil. ADD water in small amounts while blending nuts. ADD remaining ingredients and
blend until smooth. POUR cashew mixture into boiling water. COOK until thick.
Chicken-Style Gravy
1 c. Brazil nuts or cashews 4 c. water
4–5 tbsp. cornstarch 1 1/2 tbsp. CHICKEN STYLE SEASONING (68)
1 tsp. onion powder 1/4 tsp. garlic powder
Salt to taste
BLEND all ingredients except 2 1/2 c. of water. Put the 2 1/2 c. water on to boil. If you
like thicker gravy, use 5 tbsp. cornstarch; for thinner gravy use less. If you use Brazil
nuts, add 5–6 tbsp. cornstarch, depending on how thick you want it. POUR nut mixture
into boiling water. COOK until thick.
Grandma’s Brown Gravy
3 c. cold water 2 tbsp. soy sauce or Bragg Liquid Aminos
2 tbsp. nutritional yeast 1 1/2 tsp. lemon juice
1/2 tsp. salt 1 c. NUT MILK (57) (1/2 c. nuts to 1 c. water)
1 tsp. garlic powder 2 tsp. onion powder
1/2 c. + 1 1/2 tbsp. browned flour
BROWN the flour in a dry skillet. ADD to all other ingredients in a saucepan, and cook
until thick.
Lifestyle to Health 51
Simple Corn Gravy
2 1/2 c. steamed corn 1 1/2 tsp. lemon juice
1 1/2 c. cashews* 1 tsp. salt
3 c. water
BLEND all ingredients until smooth. COOK over medium heat until thickened, stirring
constantly.
*For low-fat gravy, use 1/2 c. cashews, 1 c. cooked cornmeal mush or millet, and 2 tbsp.
cornstarch or arrowroot.
Gravies Recipe Notes
52 Recipes: Gravies
Jams, Jellies, & Fruit
Sauces
Blueberry Jam
2 c. apple juice 2 tsp. honey
2 1/2 tbsp. cornstarch 1 tsp. lemon juice
2 1/2 c. blueberries
DISSOLVE cornstarch in juice in saucepan. ADD 1 cup of blueberries. BRING mixture to
a boil over medium high heat, and continue boiling 1 minute or until clear, stirring
regularly. ADD remaining fruit, honey, and lemon juice. MASH berries with potato
masher if desired. USE warm as a fruit sauce, or chill for jam.
Blueberry Sauce
1 15 oz. can pears, water or juice packed
3 c. blueberries, fresh or frozen
WHIZ pears, including some juice, and 1 c. blueberries in blender until smooth. (If water
packed, replace water with pineapple juice.) POUR into saucepan, ADD remaining blue-
berries, and HEAT through. ADD more juice until desired consistency. SERVE with
waffles, pancakes or smoothies. When chilled, is thick enough for jam.
Date Butter
SIMMER until soft:
3/4–1 c. water
1 c. pitted dates
STIR to make a paste. To have handy for use in cookies, cakes, pies, granola, etc., make a
large batch, and freeze in 1/2 c. portions for future use.
VARIATION: Use other dried fruit instead of part or all of dates.
Lifestyle to Health 53
Favorite Pineapple Jam
1 15 oz. can crushed pineapple 1/4 c. coconut
2 1/2 c. pineapple juice 1 tsp. vanilla
1/4 c. tapioca
Soften tapioca in pineapple and juice for 5 minutes in saucepan. COOK over medium
heat, stirring regularly, until mixture is boiling and tapioca has turned clear. ADD re-
maining ingredients. CHILL. YIELDS: 3 1/4 cups
Fruit Sauce for One or Two
6 oz. can pineapple juice 1 tbsp. corn starch
1 c. fruit of choice
MIX cornstarch and pineapple juice in saucepan, then cook until clear and thickened.
ADD 1 c. blueberries, raspberries or crushed pineapple. HEAT and serve.
Grape Jelly
SOAK together for 15 minutes:
3 c. grape juice
3 tbsp. tapioca
COOK over medium heat, stirring frequently, until tapioca is clear.
STIR together until smooth:
2 tbsp. cornstarch
2 tbsp. apple juice concentrate
ADD cornstarch mixture to grape juice; COOK until clear. POUR into serving dish.
CHILL.
Lemon Sauce
BRING to a boil in saucepan: MIX together until dissolved:
1 3/4 c. pineapple juice 2 tbsp. cornstarch
2 tbsp. lemon juice 1/4 c. pineapple juice
1 tbsp. honey
1 tsp. grated orange or lemon peel
STIR cornstarch mixture into boiling pineapple mixture and cook until thickened. Makes
a superb dessert topping or a subtle fruit salad dressing. YIELDS: 2 cups.
54 Recipes: Jams & Jellies
Peach Sauce
1 16 oz. can peaches, juice pack
1/8 tsp. almond extract
WHIZ peaches in blender, adding juice to desired consistency.
Prune Jam
1 1/2 c. pitted prunes
1 c. orange juice
SIMMER prunes and orange juice for 5 minutes in saucepan.
BLEND ingredients until smooth and creamy. ADD chopped nuts, crushed pineapple or
other special touches of your choice. YIELDS: 1 cup.
VARIATION: Use figs instead of prunes.
Strawberry Applesauce
1 c. unsweetened applesauce
3/4 c. fresh or frozen strawberries
BLEND applesauce and thawed berries to creamy consistency. SERVE as jam on toast or
biscuits, or as fruit sauce over waffles or cooked cereal.
Strawberry Jam
2 1/2 c. fresh or frozen strawberries
1/2 c. dates
HEAT strawberries and dates until strawberries are thawed (if frozen) and dates are
tender. WHIZ in the blender. CHILL. Will thicken as it chills.
VARIATION: For less sweet jam, use 1/2 c. crushed pineapple. ADD 2 tbsp. arrowroot
powder while blending, and COOK until thick.
Strawberry Sauce
BLEND:
2 c. strawberries (fresh or frozen) 1/2 c. cornstarch or arrowroot
1 c. apple juice concentrate 1/4 tsp. salt
1 c. blackberries (fresh or frozen) 1 c. regular apple juice
2 c. water
POUR into saucepan and bring to a boil. SIMMER 20 minutes. REMOVE from heat and
ADD 2 c. sliced strawberries. NOTE: It takes a while to blend so blackberry seeds are
blended thoroughly.
Lifestyle to Health 55
Non-Dairy Milks
Coconut-Almond Milk
1/2 c. unsweetened shredded coconut
1/2 c. whole almonds (blanched or unblanched)
2 c. hot water
1/2 tsp. vanilla
1/8 tsp. salt
2–2 1/2 c. cold water
BLEND almonds and coconut with cup of hot water until very fine. STRAIN through a
fine strainer, cheese cloth, dish towel, or pillow case, squeezing out excess moisture. ADD
vanilla, salt, and cold water to make five cups. YIELDS: 5 cups.
VARIATION: ALMOND MILK: 4 cups water to 1 cup almonds. If using for gravy, blanch
almonds, and omit vanilla. If blended well, the fiber is not noticeable when milk is heated
or used in recipes such as scalloped potatoes.
*Use remaining pulp in cookies, patties or loaf. See GOOD ‘N’ CHEWY COOKIES (31)
Millet Milk
1/4 c. blanched almonds (or cashews) 1 c. hot cooked millet
1 tsp. honey 1/2 tsp. vanilla
1/8 tsp. salt 1/4 tsp. lemon juice
4 c. water
BLEND all ingredients, starting with one cup of water, then gradually ADD remaining
water.
Nut Milks—Cashew or Almond
1 c. raw cashews 6 dates (opt.) for sweet milk, put
1 qt. water in blender with cashews
1/2 tsp. salt 1 tsp. vanilla (opt.)
PUT nuts, salt and 1 1/2 to 2 cups water in blender and blend until smooth. POUR into
container, and add remaining water. SHAKE well before using, as it settles.
56 Recipes: Milks
Rice-Almond Milk
1 c. blanched almonds
1/2 c. dextrinized brown rice flour (toast in oven overnight at 150°)
1/2 tsp. salt
1/4 c. honey
2 c. hot water
BLEND 5 minutes. ADD 2 quarts water. Delicious!
Rice-Cashew Milk
2/3 c. hot rice 3–4 softened dates
1/2 c. cashews 3 c. hot water
1 tsp. vanilla 1 banana (optional)
1/4 tsp. salt
WHIZ all ingredients until smooth. CHILL and serve.
Soy Milk I
1 c. Soy Supreme powder 5 c. water
1/2 tsp. vanilla (opt.) 1/2 tsp. lemon juice
1 1/2 tsp. honey 1/16 tsp. salt
PUT 1/2 water in blender. With lid on, START blender. ADD other ingredients with
blender going. ADD remaining water.
Soy Milk II
No straining required!
1 c. soaked soybeans
3/4 c. water
1/8 tsp. salt
1–2 tbsp. sweetener (honey or dates)
1 tsp. vanilla (opt.)
BRING soaked soybeans to a BOIL in 2 cups water. COOK about 5 minutes. DRAIN.
BLEND cooked soybeans with 2 cups water until completely smooth. ADD remaining
ingredients and additional 1 1/2–2 cups water. CHILL. If making to serve immediately,
use ice cubes instead of the last cup of water. ADJUST seasonings to suit your taste.
Soybeans may be soaked and frozen.
Lifestyle to Health 57
Tofu Milk
BLEND:
10.5 oz. soft tofu
1 tbsp. honey
1/4 tsp. salt
1/2 tsp. vanilla
ADD & BLEND:
2 1/2–3 c. water, to desired consistency.
How to Blanche Almonds
ADD raw almonds to pan of boiling water. REMOVE from heat and allow to soak 2–3
minutes. STRAIN and RINSE under cold water, then PLACE in pan of cold water. Skins
will slip right off.
Milks Recipe Notes
58 Recipes: Milks
Salads & Dressings
Carrot-Pineapple Slaw
1 3/4 c. finely shredded carrots
3/4 c. crushed pineapple with juice
1 1/2 tbsp. orange juice concentrate
1/8 tsp. salt
1/4 c. grated coconut (opt.)
MIX all ingredients together. CHILL before serving.
YIELDS: 4 servings
Cashew-Dill Dressing
WHIZ in blender 10 minutes:
1/2 c. cashews STIR in:
1 c. water 1/2 tsp. dill weed
2 tbsp. lemon juice 2 tsp. parsley
1/2 tsp. salt
1/2 tsp. garlic powder
2 tsp. onion powder
SERVE cold. May also cook to make a spread.
Caesar Salad
1 sm. head Romaine lettuce 2 tbsp. tahini
1/2 sm. red onion, cut into rings 1 tbsp. HERB SPRINKLE (68)
1/2 c. sliced or whole black olives 2 tbsp. SESAME SPRINKLE (21)
3 tbsp. fresh lemon juice salt to taste
1 clove garlic, pressed
BREAK lettuce into bite-sized pieces. COMBINE with remaining ingredients, drizzling
lemon juice and tahini over salad last. TOSS and SERVE immediately.
Lifestyle to Health 59
Fresh Cranberry Relish
A Wonderful Addition To A Holiday Meal!
3 c. fresh cranberries (1 pkg.) 1 orange, peeled and seeded
1 apple, cut into chunks 1 can crushed pineapple, 20 oz.(drained)
1/2 c. golden raisins 1/4 c. orange juice concentrate
1 tbsp. grated orange rind
SOAK raisins in juice drained from pineapple. Place cranberries, orange, apple, and
grated orange rind in food processor, and CHOP until fairly fine. CHOP raisins with
orange juice concentrate in food processor, and BLEND to almost a paste, not adding the
pineapple juice. MIX all ingredients together in a bowl. ADD a few chopped walnuts just
before serving for an added treat. CHILL and SERVE.
VARIATION: For a breakfast treat, add sliced bananas just before serving.
Croutons
For Salad Or Soup
1 1/2 tbsp. soy sauce or Bragg Aminos 1/3 c. water
1 tbsp. tahini 1/2 tsp. garlic powder
1/2 tsp. Italian seasoning 3 c. bread cubes
1/2 tsp. onion powder
MIX all but bread cubes in saucepan, heating just so tahini will blend with other ingredi-
ents. ADD bread cubes & toss to coat. BAKE at 200° until dry, and crispy, about 45 min-
utes.
*For low-fat croutons, simply bake bread cubes in oven until dry.
Dilled Cucumbers
1 large cucumber, peeled and sliced
3 tbsp. lemon juice
1/4–1/2 tsp. salt or Vege-Sal
1 tsp. dill weed
1/4 c. water
TOSS, CHILL and SERVE.
VARIATION: Add sliced onions or chopped green onion tops.
60 Recipes: Salads & Salad Dressings
French Dressing
Makes 3 cups.
1/4 c. tahini
1/3 c. cooked brown rice
1/2 c. lemon juice (fresh is best)
6 tbsp. honey
1 1/2 tbsp. paprika
1 c. + 2 tbsp. tomato puree
1 1/2 tsp. onion powder
1/4 tsp. garlic powder
1 1/2 tsp. salt
3/4 c. water
BLEND all ingredients. Keeps well in refrigerator for about 1 week. May need a little
more water before serving.
Fresh Parsley Dressing
3/4 c. water 1/4 c. Brazil nuts
1/8 raw onion large handful fresh parsley
small clove garlic 1 tsp. salt
10 oz. box silken tofu (extra firm) 1/3 c. lemon juice
LIQUEFY all ingredients in blender until smooth. ADJUST water to your preference.
Fruit Salad
1 can pineapple chunks in juice 1 c. berries
3 apples, chopped 1 c. orange sections
MIX and TOSS, adding other fruits of your choice.
Greek Salad
1 lb. tofu, cut into 3/4 inch chunks 2 c. water
2 tbsp. CHICKEN-STYLE SEASONING (68)
BOIL for 20 min. and drain. Then add:
2 1/2 c. diced tomatoes 1 tsp. salt
4 c. diced cucumbers 1 tsp. basil
1/2-3/4 c. chopped red onion 1/2 tsp. oregano
1 c. pitted whole black olives 1/2 tsp. garlic powder or 1 clove, pressed
1/4 c. lemon juice
TOSS, CHILL and SERVE. This is quite good without the tofu.
Lifestyle to Health 61
Guacamole
1 ripe avocado 1/8 tsp. garlic powder or 1/2 clove garlic,
2 tsp. lemon juice freshly pressed
1/4 tsp. salt or to taste
MASH avocado well. MIX in remaining ingredients. SERVE on bread or crackers.
Italian Dressing
Fat-Free And Delicious!
3/4 c. pineapple juice 1/4 tsp. oregano
1/2 c. lemon juice 1/4 tsp. rosemary
2/3 c. water 1/4 tsp. marjoram
1/2 tsp. salt 1/4 tsp. garlic powder
1/2 tsp. onion powder 1/2 tsp. CHICKEN-STYLE SEASONING (68)
1 tsp. honey 1 tbsp. chopped red pepper (opt.)
2 tbsp. cornstarch (or Instant Clear Gel)
PLACE all ingredients except corn starch into blender, and BLEND well. If using corn
starch, ADD and BLEND, and COOK in saucepan until thick. If using Instant Clear Gel,
SPRINKLE while liquid is moving in blender, and it will quickly thicken. Instant Clear
Gel is pre-cooked cornstarch.
Kale Salad
SHAKE in jar:
1/3 c. lemon juice 1/2 c. water
1/3 c. soy sauce or Bragg Liquid Aminos 1/2 tsp. garlic powder
1 tsp. onion powder
POUR over:
6–8 c. finely chopped fresh kale 4 chopped green onions
1/2 c. sliced black olives
MARINATE about an hour or overnight.
Just before serving ADD: 5–6 sliced radishes, diced tomatoes or
1/3 c. sunflower seeds chopped red bell pepper
62 Recipes: Salads & Salad Dressings
Marinated Vegetables
1/2 c. lemon juice 2–3 tbsp. honey
1 c. water 2 tsp. Vege-Sal or sea salt
1 tsp. onion powder 1/2 tsp. garlic powder
1 tsp. oregano 1 tsp. basil
1 tsp. dill weed 6 c. raw vegetables
MIX together and pour over raw vegetables. Cauliflower, broccoli, black olives, and cherry
tomatoes make a very appealing combination. Keeps in the refrigerator about a week.
Great to make ahead for a crowd. SERVE: 10–12.
Pasta Salad
6 c. cooked pasta, chilled 2 c. steamed broccoli
(shells or rotelli are good) florets, cooled
1 c. frozen peas, thawed 3/4 c. diced red bell pepper
1 c. black olives 1/2 c. diced red onion
1 c. Italian Salad Dressing 1/4 c. SESAME SPRINKLE (21) (opt.)
TOSS all ingredients until well coated. ADD salt to taste.
Poppy Seed Dressing
1/2 c. raw cashews, rinsed 1 1/2 tbsp. chopped onion
3 tbsp. fresh lemon juice 3/4 tsp. salt
3 tbsp. orange juice 1/2 tsp. celery seed
1 tbsp. honey (opt.) 1 tbsp. poppy seeds
1/2 c. water
1/2 tsp. paprika
BLEND all ingredients, except poppy seeds, until smooth. STIR in poppy seeds. Keep
refrigerated. May need to thin with additional water to desired consistency.
Potato Salad
4 c. diced cooked potatoes 1/2 c. diced celery
1c. frozen peas, thawed 1/2 c. chopped red or green onion
1/2 c. sliced black olives 1/2 c. diced sweet pickles
1/4 tsp. celery seed 1/2 tsp. dill weed
1/2 tsp. Vege-Sal or salt 1/2 c. TOFU MAYONNAISE (74) (or more
to desired creaminess)
TOSS all ingredients, CHILL and SERVE. YIELDS: 6 1/2 cups.
VARIATION: May use 4 c. cooked cauliflowerettes and omit sweet pickles.
Lifestyle to Health 63
Ranch Dressing
1/4 c. raw cashews or sunflower seeds 3/4 c. water
3 tbsp. fresh onion 4 tbsp. lemon juice
or 1 tsp. onion powder 3/4 tsp. salt
1 clove fresh garlic 1/4 c. tahini
or 1/2 tsp. garlic powder
1/2 tsp. dill weed COMBINE all ingredients except dill weed
2 tsp. parsley flakes and parsley flakes in blender, and blend until
smooth. ADD herbs and blend 10 seconds.
CHILL. If dressing doesn’t have quite enough “punch” for you, add more lemon juice and
salt.
Soy-Oat Patty Salad
Mock Chicken Salad
SOY OAT PATTIES (45) chopped celery
chopped onion sweet lemon pickle relish
TOFU MAYONNAISE (74) salt or Vege-Sal to taste
BREAK up SOY OAT PATTIES into small chunks. ADD other ingredients in desired
proportions so it resembles chicken or tuna salad. CHILL and SERVE with lettuce and
tomato.
Spinach Salad
1/2 c. slivered almonds 2 tbsp. sesame seeds
2 qts. fresh spinach 1/8 tsp. thyme
1/4 c. grated carrots 1/8 tsp. onion salt
1/4 c. fresh lemon juice 2 cloves garlic, minced
1/2 tsp. basil leaves
*TOAST almonds at 400° for 5 minutes or until lightly toasted. Carefully tear spinach
into bite-sized pieces. ADD carrots. COMBINE remaining ingredients and shake in a jar.
TOSS spinach, carrots and almonds with dressing just before serving.
YIELDS: 6–8 servings.
VARIATION: add cherry tomatoes.
*Watch almonds closely to prevent burning!
64 Recipes: Salads & Salad Dressings
Sweet Basil Dressing
2 tbsp. dehydrated onions 1 tsp. dried sweet basil
1 c. water 2 tbsp. lemon juice
1/2 c. raw cashews 6 olives (opt.)
3/4 tsp. salt dash garlic salt (opt.)
1/8 tsp. thyme (opt.)
In blender, WHIZ all ingredients except lemon juice and olives. Then ADD lemon juice.
BLEND slightly. Then STIR in olives. For a sandwich spread: ADD 2 tbsp. cornstarch
and HEAT until thickened.
Tofu “Egg” Salad
1 lb. fresh tofu 1/2 c. finely chopped celery
1 c. TOFU MAYONNAISE (74) 1/4 c. sweet lemon pickle relish
1 tsp. tumeric (opt.) 1 tsp. onion powder
1/2 tsp. garlic powder 2 tsp. CHICKEN-STYLE SEASONING (31-1)
salt to taste
MASH tofu and ADD other ingredients. You may like even more pickle relish.
Tahini Salad Dressing
1/2 c. tahini 1/3 c. lemon juice
1 c. water 1 clove garlic, pressed or chopped
1/4 c. soy sauce or Bragg Liquid Aminos 1 tbsp. Instant Clear Gel
BLEND first five ingredients until garlic is well blended. SPRINKLE Instant Clear Gel
into dressing while blender is creating a swirling motion. If Instant Clear Gel is not
available, use cornstarch and cook to thicken.
Waldorf Apple Salad
4 Golden Delicious apples, chopped
1/3 c. raisins
1 c. seedless grapes, halved if large
1/2 c. broken walnut pieces
3/4 c. TOFU MAYONNAISE* (74)
COMBINE all ingredients, CHILL and SERVE. If you prefer sweeter or more tart salad,
add honey and/or lemon juice to taste.
*When making TOFU MAYONNAISE for fruit salad, omit onion and garlic powder, and
use pineapple juice instead of water.
Lifestyle to Health 65
Seasonings
Chicken-Style Seasoning
1/3 c. nutritional yeast flakes 1 tsp. onion powder
3/4 tsp. dry bell pepper (or paprika) 1/2 tsp. celery powder
3/4 tsp. salt 1/2 tsp. sage
1/2 tsp. celery salt 1/2 tsp. thyme
1/2 tsp. garlic powder 1/4 tsp. marjoram
1 tbsp. parsley flakes (dry)
MIX the ingredients and BLEND in dry blender.
Herb Sprinkle
1 tsp. majoram 1/2 tsp. garlic powder
4 tbsp. dill weed 1 tbsp. nutritional yeast flakes
1 tsp. onion powder 1 tsp. Vege-Sal
COMBINE ingredients, and WHIZ in seed mill or dry blender. SPRINKLE on salads or
toast with a thin coat of tahini.
No Alarm Chili Powder
8 bay leaves 1 1/2 tbsp. onion powder
1 1/2 tbsp. sweet basil leaves 1 tsp. garlic powder
1/2 c. Spanish paprika 1/4 c. dried parsley flakes
3 tbsp. cumin 4 tsp. oregano
BLEND all ingredients to make powder until thoroughly mixed and ground. A blender
will work, but a coffee mill works best. STORE in airtight container. YIELDS: 1 cup.
66 Recipes: Seasonings
Popcorn Seasoning
1/4 c. nutritional yeast flakes 1 tsp. onion powder
1/2 t. garlic powder 1 tsp. paprika
1 1/2 tsp. salt
GRIND to a fine powder in blender or seed mill. LIGHTLY spray hot-air popcorn with
vegetable oil spray, and SPRINKLE with seasoning. Toss, spray, and sprinkle again.
This makes enough for one cup of unpopped popcorn.
Seasonings Recipe Notes
Lifestyle to Health 67
Spreads & Sauces
Barbecue Sauce
COMBINE:
1 c. tomato paste 1 1/2 c. water (or more for thinner sauce)
1/4 c. honey 1/8 c. molasses
1 1/2 tsp. sea salt 1 tbsp. lemon juice
2 tbsp. peanut butter (opt.)
BLEND:
1 med. clove garlic 1/3 c. water
1/3 c. onion
ADD to mixture above. SIMMER for 20–30 minutes. YIELDS: 3 cups. For Barbecued
Tofu, marinate tofu for several hours or overnight. BAKE at 300° for 1 hour.
Broccoli Dip
1 box chopped frozen broccoli, cooked 1/2 c. sliced toasted almonds
1 med. onion, diced and steamed 1 1/2 c. JACK CHEESE SAUCE (20)
1 can water chestnuts, drained, 1–2 cloves garlic, freshly pressed
sliced into slivers 1/2 c. chopped red onion
1 c. sliced or chopped black olives
MIX all ingredients, and HEAT just until bubbly. ADD toasted almonds just before serv-
ing so they remain crisp. The garlic and red onion will make it somewhat hot. If this is
not desired, steam these as well, or omit them. SERVE hot with corn chips.
Cashew Mayonnaise
2 c. water 1/4 tsp. garlic powder
1 c. cashews 1 tsp. onion powder
3 tbsp. lemon juice 1/2 tsp. salt
Time saver. BLEND all ingredients and HEAT on stove until thickened. REFRIGERATE.
You may add 4 oz. pimentos when blending ingredients to make a cheese spread.
68 Recipes: Spreads & Sauces
Garlic Butter
1 c. water 4 tsp. lemon juice
1/2 c. raw cashews 2–4 garlic cloves
1 tbsp. nutritional yeast flakes 1/2 tsp. marjoram
1 tbsp. onion flakes 1/2 c. sesame seeds
1 tsp. salt (if mush was unsalted) 1/2 tsp. dill weed
3/4 c. warm cornmeal mush
LIQUEFY all but the sesame seeds, dill weed, & marjoram until smooth, about 2 minutes.
Briefly WHIZ in sesame seeds and herbs. SPREAD thickly on bread slices, and broil until
crusty and beginning to brown. YIELDS: 2 1/2 cups.
Herbed Millet Butter
BLEND until smooth:
1/4 c. raw cashews 1 c. hot cooked millet (or cornmeal mush)
1 tbsp. cooked carrots 1 tbsp. Emes gelatin
1 1/4 tsp. salt 2 tsp. lemon juice
1/2 tsp. onion powder 1/4 tsp. garlic powder
2 tsp. nutritional yeast flakes 1 1/2 c. hot water
ADD and blend an additional 10 seconds.
1/4 tsp. basil
1/4 tsp. dill weed
CHILL until congealed and SERVE.
Hummus
BLEND until smooth: ADD as desired:
2 c. cooked garbanzos,
canned or home cooked 1/3 c. finely chopped onion
1 tbsp. + 1 tsp. lemon juice 1/3 c. finely chopped green pepper
1/4 c. tahini 3 tbsp. chopped olives
1/2 tsp. garlic powder or 1 clove freshly 3 tbsp. pimentos
pressed garlic 3 tbsp. chopped parsley
3/4 tsp. salt
1/2 c. water
CHILL until used. Good in pocket bread with sprouts, tomatoes, onions, cucumbers,
lettuce, etc. Need for salt will vary according to salt in the beans. May need to add water
according to the consistency of the beans.
Lifestyle to Health 69
Ketchup
1 c. tomato puree 1/2 tsp. salt
1 tbsp. lemon juice 1 tsp. onion powder
1 tbsp. honey (more to taste) 1/4 tsp. garlic powder
1/4–1/2 c. water
ADD water to suit. BLEND and CHILL.
Millet Butter
1 1/2 c. hot water
1 c. cooked HOT millet (cornmeal mush can also be used)
1 tbsp. Emes Kosher Gel
1 1/4 tsp. salt
1/4 c. raw cashews
1 tbsp. cooked carrots (for color)
2 tsp. lemon juice
WHIZ all ingredients using only half of water, 3/4 cup, at first at low speed, increasing to
high until completely smooth. BLEND in remaining water at low speed. Let stand a few
minutes to allow air bubbles to escape. POUR into container, and CHILL. Keeps 1 week.
32 calories per tbsp.
VARIATION: Omit Emes Kosher Gel and decrease water to 3/4–1 cup. Will thicken as it
chills if millet was not frozen.
Mustard-Like Spread
1 c. cashews 1/2 tsp. salt
1 c. water 1/4 tsp. garlic powder
1 tsp. onion powder 1/8 tsp. paprika
1 tbsp. cooked carrots 1 tbsp. lemon juice
1 tsp. parsley 1 tsp. tumeric
BLEND all ingredients but lemon juice till very smooth. ADD lemon juice, and blend just
to mix. CHILL. YIELDS: About 2 cups.
70 Recipes: Spreads & Sauces
Salsa
1 1/2 c. chopped tomatoes 2 tbsp. chopped onion
(fresh or canned) 1/4 tsp. salt
3 tbsp. lemon juice 1 small clove garlic, pressed
1 1/2 tsp. cumin or to taste 1 1/2 tsp. sweet basil
1/2 tsp. paprika
WHIZ all ingredients in blender just a moment, leaving vegetables chunky. TASTE for
salt as it will vary according to tomatoes used. YIELDS: 1 pint.
Sandwich Spread
1 c. cashew nuts (raw) 1/3–1/2 c. lemon juice
1 1/2 c. water 4 oz. jar pimentos, drained
1 tsp. salt 2 tbsp. nutritional yeast flakes
4 tsp. onion powder 3 tbsp. corn starch
BLEND above ingredients. COOK for 10 minutes after it starts to bubble.
ADD:
1 c. chopped green peppers
1 c. onions, chopped
1 c. tomato sauce
1 c. sliced olives
COOK 5 minutes. CHILL before serving. YIELDS: 5 cups.
Spaghetti Sauce
2 med. onions, chopped 1 qt. canned tomatoes, crushed
1/2 c. water 3 tbsp. honey
2 tsp. salt (less if tomatoes have salt) 2 bell peppers, diced
1 tsp. oregano 1 small eggplant, cubed (opt.) and steamed
2 tsp. sweet basil 3 cloves garlic, pressed, or 1 tsp. garlic powder
16 oz. can tomato puree 3/4 c. sliced black olives
STEAM onions and peppers in small amount of water. COMBINE with remaining ingre-
dients, and SIMMER 30–60 minutes. SERVE over pasta, brown rice, millet or quinoa, or
use in lasagna. If making lasagna with uncooked noodles, add 1/2–1 cup more water so
sauce is soupy. YIELDS: 8 cups.
Lifestyle to Health 71
Sun Seed Spread
1/2 c. sunflower seeds 1 tsp. salt
1/2 c. hot cooked millet or rice 1 1/2 tsp. onion powder
3/4 c. water 1/2 tsp. garlic powder
1/4 tsp. dill weed or seed 1/3 c. lemon juice
BLEND all until smooth. SERVE on crackers, bread, as a vegetable dip or as a sour
cream for baked potatoes. ADD 2 tbsp. of water while blending to make a dressing.
YIELDS: 2 cups.
Tahini Garlic Butter
1/3 c. tahini 3 tbsp. water
1/2 tsp. salt (to taste) 1/4 tsp. garlic powder
WHIP together in small bowl with fork. SPREAD on bread and BROIL, or use as regular
butter.
Tartar Sauce
1 c. TOFU MAYONNAISE (74)
1 tbsp. grated onion & juice (or add fresh onion to mayonnaise and blend in blender.)
3 tbsp. lemon pickle relish
MIX and SERVE.
Tofu Mayonnaise
BLEND Sunflower seeds or cashews with water. ADD remaining ingredients, and blend
until smooth.
1/3 c. sunflower seeds or raw rinsed cashews
12.3 oz. package silken tofu, extra firm
3 tbsp. lemon juice*
3/4 tsp. salt (or less to taste)
1/2 tsp. garlic powder
1 tsp. onion powder
2/3 c. water, more or less to desired consistency
VARIATION: When making Tofu Mayonnaise for a fruit salad, omit onion and garlic
powder and use pineapple juice instead of water.
Keeps for about a week in fridge.
*For SOUR CREAM, add one additional tablespoon of lemon juice.
72 Recipes: Spreads & Sauces
Mayo, Cheese and Salad Dressing for One or Two
PREPARE above TOFU MAYONNAISE (74) recipe.
DIVIDE into thirds.
RESERVE one third for MAYONNAISE.
For salad dressing, THIN one third with 1 tbsp. water plus 1 tbsp. lemon juice and
add dill weed, and 1 tsp. parsley.
For Cheese, ADD to remaining third, 2 tsp. tahini, 2 tsp. nutritional yeast flakes, and 1
tsp. pimento and BLEND.
Tofu Sour Cream
FOLLOW recipe for TOFU MAYONNAISE (74) and INCREASE lemon juice to 1/3 cup.
Spreads & Sauces Recipe Notes
Lifestyle to Health 73
Soups
Broccoli Soup
5 1/2 c. nut milk 2 tbsp. dry onions, or 1/4 c. steamed fresh
1/3 c. corn starch 1 tsp. salt
3 c. chopped broccoli (steamed) 1/4 c. diced celery
2 tbsp. nutritional yeast flakes 1 tbsp. tahini
1/2 tsp. garlic powder (opt.)
COOK vegetables until just tender. HEAT 4 c. milk, nutritional yeast flakes, onions, garlic
powder, and salt. MIX corn starch with remaining 1 1/2 c. milk. ADD to heated milk, and
cook on low heat until thickened. ADD vegetables. SERVE immediately. YIELDS: 7 1/2 c.
Corn Chowder
3/4 c. cashews (or 1/4 c. cashews plus 1/2 cooked millet or corn meal*)
2 1/2 c. water
1 tbsp. corn starch
1 1/2 c. cooked corn
1 tsp. onion powder
1 tsp. Vege-Sal or salt
drop of honey
BLEND all ingredients until smooth beginning with cashews and half the water. COOK
over medium heat until thickened. SERVE hot.
YIELDS: About 4 1/2 c.
*If using part corn meal mush or millet, increase cornstarch to 2 tbsp.
74 Recipes: Soups
Fruit Soup
4 c. pineapple juice 1/2 c. chopped pitted prunes
6 tbsp. tapioca 1/2 c. blueberries
1 1/2 c. canned apricots, 2 bananas, sliced
sliced or 1/3 c. dried 1 c. water (if using dried apricots)
1 1/2 c. canned peaches, sliced
SOAK tapioca in pineapple juice 10–15 minutes. COOK on medium heat stirring fre-
quently. ADD cut, canned and dry fruit, omitting berries and bananas. If using dried
apricots, add 1 c. water at this point. COOK in covered saucepan 1/2 hour. REMOVE from
heat. ADD blueberries. Let stand 5–10 minutes. Just before serving, ADD 2 sliced bananas
and 1 c. more water, STIRRING carefully. SERVE hot or cold. YIELDS: 9 c.
VARIATION: Use 2 c. orange and 2 c. pineapple juices.
Garbanzo Noodle Soup
1 minced garlic clove 1 1/2 c. cooked, drained garbanzos (1 can)
1/2 c. chopped onions 1 1/2 tbsp. CHICKEN STYLE SEASONING (68)
3 c. water 1 tsp. dried parsley or 2 tbsp. finely
2 c. dry whole grain pasta chopped fresh parsley
(eggless noodles)
In pot, lightly steam onion and garlic. PUT in next 3 ingredients, and bring to BOIL.
REDUCE heat to medium, and COOK until pasta is tender. ADD garbanzos and parsley.
Continue COOKING until thoroughly heated. YIELDS: 6 c.
Gazpacho
A delicious cold Spanish soup.
4 c. tomato juice 1 c. chopped cucumber
1/4 c. lemon juice 1/4 c. fresh chopped parsley
2 tsp. salt 1 c. chopped celery
2 medium garlic cloves 1/2 c. chopped onions
2 c. fresh chopped tomatoes 2 tbsp. fresh chopped chives or scallions
1 c. chopped green peppers
BLEND first four ingredients on high for 20–30 seconds until creamy. POUR into bowl
and ADD remaining ingredients. MIX together gently. COVER and CHILL. SERVE. A
refreshing soup for hot weather.
Lifestyle to Health 75
Kale Bean Soup
2 medium minced garlic cloves 3 c. chopped kale (packed)
1 c. chopped onions 1 1/2 tsp. salt
5 c. water 1 tsp. cumin
2 c. cubed potatoes 2 tbsp. nutritional yeast flakes
3 c. cooked navy beans (canned OK)
In a large pot, STEAM garlic and onions in small amount of water. ADD all but beans.
Cover and cook over medium-high until potatoes are done (about 20 minutes). ADD beans.
COOK for several more minutes. If too thin, THICKEN with 1–2 tbsp. cornstarch in 1/4 c.
water. YIELDS: 8 cups.
Lentil Soup
1 c. lentils 1/4 c. chopped onions
3–4 c. water 1/4 c. chopped celery
1/4 tsp. salt 1/4 c. chopped carrots
3 tbsp. soy sauce or Bragg Aminos
COMBINE all ingredients in saucepan. BRING to boil. COVER, and REDUCE heat.
SIMMER about 30 minutes. ADD water for desired consistency. YIELDS: About 4 c.
Navy Bean Soup
SOAK overnight and COOK until just tender (about 3 hours):
4 c. navy beans
ADD:
2 large onions, chopped and sauteed 1/2 tsp. savory
5 stalks celery, including leaves 1/4 tsp. marjoram
3 tsp. salt 2 bay leaves
COOK until very tender and soup has thickened as desired.
OPTIONAL: Add chopped parsley at the end of cooking time, 1/2 c. soy flour dissolved in
1 cup water—add with seasonings. YIELDS: 12 c.
76 Recipes: Soups
Potato Soup
2 c. diced potatoes 1/4 tsp. celery salt
1/2 c. diced celery 2 c. water
2 tbsp. dried onions or 3 c. milk (soy or nut)
1/3 c. fresh onions 2 tbsp. chopped fresh parsley
1 tsp. salt or 2 tsp. dried parsley
1/8 c. cornstarch
COOK vegetables with seasonings and water. MASH lightly when tender. ADD cornstarch
to milk in blender then pour into vegetable mixture, STIRRING until it thickens as it
simmers. ADD parsley. HEAT thoroughly, but do not boil. SERVE at once. YIELDS: 8 c.
Split Pea Soup Delish
2 c. dried green split peas 1 large onion, cut up, or
7 1/2 c. water 1/2 c. chopped leeks
2 stalks celery, cut up 1 bay leaf
1 large carrot, cut up 1/4 tsp. thyme
2 tsp. salt 1 tsp. CHICKEN-STYLE SEASONING (68)
PUT split peas & onions in large saucepan. BRING it to a boil. SIMMER until peas are
tender, about 45 minutes. ADD remaining ingredients. SIMMER 1/2 hour or more, until
veg. are tender. REMOVE bay leaf. WHIZ in blender, or place through sieve or food mill,
or mash with potato masher. REHEAT, taste testing for salt. ADD water for desired
consistency. SERVE hot. GARNISH with croutons. YIELDS: 6 c.
VARIATION: ADD cooked barley (do not blend).
Vegetable Soup
1/4 c. whole barley 1 c. peas
1 c. carrots, sliced 2 tbsp. soy sauce or Bragg Liquid Aminos
1/2 c. celery, diced 1 tsp. salt (or to taste)
1/4 c. onions, chopped 1 tsp. onion powder
2 c. tomatoes 6 c. water
handful of parsley
COOK barley one hour in 6 c. water or more. ADD remaining ingredients and simmer
until tender. ADD chopped parsley just before serving. YIELDS: 10 c.
Lifestyle to Health 77
Vegetables & Side Dishes
Steaming vegetables is best:
The best way to cook vegetables is to steam them just until tender. It’s very simple and
fewer nutrients are lost than when boiled. Learn to enjoy vegetables with little or no
salt. Try some herb seasonings instead!
Some good combinations: broccoli, cauliflower & carrots
asparagus & red bell peppers
kale & onions
yellow squash, zucchini & onions
Baked Brown Rice
5 c. brown rice
8 1/2 c. water
2 tsp. salt
TOAST rice in heavy skillet over medium heat, stirring frequently until rice is a light
golden brown. BRING water to a boil. TRANSFER rice to 1 quart casserole dish. STIR
in water and salt. BAKE covered at 350° for 1 1/2–2 hours or until all water is baked out.
VARIATION: Add 1 1/2 tbsp. onion powder, 1 tsp. garlic powder, 1 tbsp. soy sauce or
Bragg Aminos, 2 tbsp. nutritional yeast flakes.
Dilled Green Beans Almandine
4 c. fresh or frozen green beans 1 1/2 tsp. dill weed
1/2 tsp. Vege-Sal or sea salt 1/2 c. toasted sliced almonds
STEAM green beans until tender. TOSS with dill weed and Vege-Sal. ADD almonds just
before serving.
78 Recipes: Vegetables
Herbed Potato Wedges
3 large baking potatoes 3 tbsp. soy sauce or Bragg Liquid Aminos
2 tsp. tahini 1/2 tsp. Italian seasoning
1/2 tsp. garlic powder 1 tsp. onion powder
1 tbsp. onion flakes 1/2 tsp. paprika
1/2 c. water
SLICE potatoes into wedges (8 per potato). MIX remaining ingredients, and pour over
potatoes. BAKE at 450° for 30 minutes or until tender.
Mashed Potatoes
4 medium potatoes, peeled & diced
3/4 c. plain soy or nut milk
1 tsp. salt
1/2 tsp. onion powder
BOIL potatoes until tender. MASH potatoes and milk with potato masher, adding onion
powder then salt to taste. For extra creamy mashed potatoes, use electric mixer. YIELD: 4
servings
VARIATION: If you’re planning to serve CASHEW GRAVY (51) with your potatoes, use
gravy instead of milk.
Onion Rings
3 large onions
1 recipe TOFU (74) OR CASHEW MAYONNAISE (70)
3 cups seasoned bread crumbs
SLICE onions and separate into rings. SET ASIDE smaller rings and centers for use in
another recipe. THIN out mayonnaise a little with water.
SEASON whole wheat bread crumbs with:
1/2 tsp. garlic powder 1/2 tsp. salt or Vege-Sal
1 tsp. parsley flakes 1/2 tsp. marjoram.
DIP onion ring in mayonnaise then coat with bread crumbs. BAKE on nonstick pan at
325° for 20–25 minutes until brown. May prepare baked eggplant or zucchini in a similar
manner. Both are excellent!
Lifestyle to Health 79
Oven Baked “French Fries”
Potatoes
Salt
SLICE potatoes like French Fries, and PLACE on cookie sheet. SPRINKLE with salt.
BAKE in preheated 450° oven for 20–30 minutes or until beginning to brown.
Potato Cheese Casserole
PEEL and SLICE boiled potatoes. PUT in layers in long low casserole. SPREAD finely
chopped onion on top, and salt to taste. DRIZZLE layer of CASHEW PIMENTO
CHEESE (20) over top. BAKE 350° for 35 minutes.
Ratatouille
1 medium eggplant, peeled and cubed 2 medium zucchini, sliced
2 medium tomatoes, diced 1 large onion, sliced
2 cloves garlic, pressed 3/4 tsp. basil
1 tsp. salt
STEAM eggplant, zucchini, and onions in small amount of water, just until tender (about
10–15 minutes). ADD garlic, tomatoes, basil, and salt, and steam 5 more minutes.
Scalloped Potatoes
PREPARE the following ingredients, enough to layer, and fill desired casserole dish:
Potatoes (raw, sliced) Onion (raw, sliced)
RICE MILK for potatoes:
1 c. cooked rice 2 c. water
1 tsp. salt
BLEND rice and salt in water to make milk. ADD enough to cover potatoes and onions in
casserole. POUR over potatoes, and BAKE at 350° until done, and browned on top.
Sprinkle with paprika and chopped fresh parsley before serving.
80 Recipes: Vegetables
Spanish Rice
1 c. quick-cooking brown rice 1/2 c. chopped onion
1/4 c. tomato sauce (without spices) 1/2 tsp. salt
2 tsp. CHICKEN STYLE SEASONING (68) 2 c. water
DEXTRINIZE rice in heavy saucepan or skillet, STIRRING constantly until toasty
brown, but not burned. REMOVE from heat, and STIR in onions and remaining ingredi-
ents, including water. Bring to a BOIL, LOWER heat, and SIMMER, covered for 20–30
minutes. FLUFF with fork, and SERVE.
Summer Squash Bake
3 medium sized summer squash 1 large onion
1 recipe CASHEW PIMENTO CHEESE (20) 1 c. seasoned bread crumbs
SLICE squash and onions, and arrange in 9” x 13” casserole dish. POUR CASHEW
PIMENTO CHEESE over vegetables, and sprinkle with seasoned bread crumbs. BAKE at
350° for 45 minutes. Turn down to 325° for last 15 minutes.
Sweet Potato Soufflé
4 medium-sized sweet potatoes 1 tbsp. ground coriander
2 tsp. vanilla 1/4 c. SOY (58) or NUT MILK (57)
2 tbsp. honey 1 tbsp. light molasses
BAKE, COOL, PEEL and MASH sweet potatoes. A food processor works well. ADD
remaining ingredients, and MIX well. SPOON into casserole dish, and top with chopped
walnuts. BAKE at 350° for 30 minutes.
Twice Baked Potatoes
4 Russet baking potatoes
1 recipe CASHEW PIMENTO CHEESE (20) or SESAME SPRINKLE (21)
BAKE potatoes for 1 hour at 350°. Let COOL slightly, and slice in half lengthwise.
SCOOP out potato and mash, following the instructions for MASHED POTATOES (82).
More milk may be needed, since potato was baked and not boiled. SPOON mashed pota-
toes back into potato skins. TOP with CASHEW PIMENTO CHEESE or SESAME
SPRINKLE. BAKE at 350° for about 30 minutes.
YIELD: 8 servings
Lifestyle to Health 81
Index
A Cashew Mayonnaise 68
Cashew–Pimento Cheese 23
All Bran Cereal 5 Cashew-Dill Dressing 59
Almond Cream Cheese 22 Cereal Cookies 30
Almond-Oat Crust 25 Cheesecake, Tofu I 30
American Cheese 22 Cheesecake, Tofu II 31
Apple Burritos 25 Chicken-Style Gravy 51
Apple Crisp 26 Chicken-Style Seasoning 66
Apple-Oats Casserole 5 Coconut Almond Milk 56
Coconut Icing 31
B
Coconut Pudding 32
Baked Apples 26 Coconut-Almond Milk 56
Baked Brown Rice 78 Corn Chowder 74
Baked Rolled Oatmeal 5 Corn Crackers 15
Baked Tofu 40 Corn-Millet Porridge 7
Banana Bread 13 Cornbread I 15
Banana Bundt Bread 13 Cornbread II 15
Banana Cream Pie 26 Cranberry Relish 60
Banana Muffins 14 Crockpot Cereal 7
Banana-Almond Cream 5 Croutons 60
Barbecue Sauce 68 Crumb Crust 32
Basic Bread 14
D
Biscuits 14
Black Beans and Rice 40 Date Butter 53
Blueberry Jam 53 Date Muffins 16
Blueberry Muffins 6 Delicious Millet 8
Blueberry Sauce 53 Dilled Cucumbers 60
Bread Pudding 6 Dilled Green Beans Almandine 78
Bread Stuffing 40
Breakfast Patties 7 E
Broccoli Dip 68
Esau’s Pottage 41
Broccoli Soup 74
Bushnell’s Beans 41 F
Butterscotch Pudding 27
Favorite Pineapple Jam 54
C
French Dressing 61
French Toast 8
Caesar Salad 59
Fresh Cranberry Relish 60
Caramel Corn 27
Fresh Parsley Dressing 61
Carob Bread Crumb Brownies 27
Fruit Crisp 32
Carob Brownies 28
Fruit Salad 61
Carob Fudge Frosting 29
Fruit Sauce for One or Two 54
Carob Pudding or Slightly Nutty Pudding 29
Fruit Soup 75
Carob Sauce I 29
Carob Sauce II 29 G
Carob Squares 28
Carob-Coconut Cookies 28 Garbanzo Cheese 23
Carrot Cake 30 Garbanzo Noodle Soup 75
Carrot-Pineapple Slaw 59 Garden Burgers 41
Cashew Dill Dressing 59 Garlic Bread 16
Cashew Gravy 51 Garlic Butter 69
82 Index
Gazpacho 75 Multi-Grain Bread 16
Good ‘n Chewy Cookies 33 Mustard-Like Spread 70
Grandma’s Brown Gravy 51
N
Grape Jelly 54
Grapenuts Pie Crust 33
Navy Bean Soup 76
Greek Salad 61
No Alarm Chili Powder 66
Guacamole 62
Noodle Vegetable Casserole 44
H Nut Milks—Cashew or Almond 56
O
Hacienda Beans 42
Hearty Breakfast Beans 9
Oatmeal Patties 45
Herb Sprinkle 66
Onion Rings 79
Herbed Millet Butter 69
Orange-Cranberry Bread 17
Herbed Potato Wedges 79
Oven Baked “French Fries” 80
How to Blanche Almond 58
Hummus 69 P
I Pasta Salad 63
Peach Sauce 55
Indian Cornmeal Delight 9
Peanut Butter Pie 36
Irresistible Apples 33
Pita Chips 18
Italian Dressing 62
Pita Pizzas 45
J Pita Pocket Bread 18
Popcorn Seasoning 67
Jack Cheese 23 Poppy Seed Dressing 63
Jello 33 Potato Cheese Casserole 80
Potato Salad 63
K
Potato Soup 77
Princess Loaf 45
Kale Bean Soup 76
Prune Jam 55
Kale Salad 62
Pumpernickel Bread 18
Ketchup 70
Pumpkin Cookies 36
L Pumpkin Pie 36
Lasagna 42 Q
Layered Millet Pudding 34
Quick & Easy Pie Crust 37
Lemon Cake 34
Quick and Easy Pimento Cheese Sauce 24
Lemon Sauce 54
Lentil Patties 42 R
Lentil Soup 76
Light and Luscious Lemon Pie 34 Ranch Dressing 64
Lightly Salted Popcorn 35 Ratatouille 80
Rice Biscuits, Unleavened 19
M
Rice Pudding 10
Rice-Almond Milk 57
Macaroon Coconut-Oat Crust 35
Rice-Cashew Milk 57
Macaroons 35
Ricotta Style Filling 24
Maple-Walnut Granola 9
Rye Oat Bread 19
Marinated Vegetables 63
Mashed Potatoes 79 S
Mayo, Cheese and Salad Dressing for One or Two 73
Mexican Hat 43 Salsa 71
Mighty Mac 43 Sandwich Spread 71
Millet Butter 70 Savory Waffles 10
Millet Loaf or Patties 44 Scalloped Potatoes 80
Millet Milk 56 Scrambled Tofu 11
Mizidra 44 Scrambled Tofu - Quick and Easy 10
Index 83
Sesame Sprinkle (Mock Parmesan) 24 W
Simple Corn Gravy 52
Simple Lemon Pie 37 Waffles 11
Smoothie Basic 38 Waffles Perfect 11
Smoothie Combination 38 Waldorf Apple Salad 65
Smoothie Serving Suggestions 39 Wheat Germ Muffins 21
Soy Milk 57 Wheat-Walnut Patties 50
Soy Milk I 57 Whipped Tofu Topping 37
Soy Milk II 57 Whole Wheat Batter Rolls 21
Soy-Oat Patties 46
Y
Soy-Oat Patty Salad 64
Spaghetti Sauce 71 You’ll Like It Rice 50
Spanish Rice 81 Yummy Granola 12
Spinach Ricotta Filling 24
Spinach Salad 64 Z
Split Pea Soup Delish 77
Zucchini Muffins 21
Sprout Burgers 46
Zucchini Patties 50
Strawberry Applesauce 55
Strawberry Jam 55
Strawberry Sauce 55
Stroganoff 46
Stuffed Pita Pockets 47
Summer Squash Bake 81
Sun Seed Spread 72
Sunburgers 47
Sweet Basil Dressing 65
Sweet Potato Soufflé 81
Sweet Roll Icing 20
Sweet Rolls 19
T
Tahini Garlic Butter 72
Tahini Salad Dressing 65
Tamale Loaf 47
Tartar Sauce 72
Tender Oat Muffins 20
Texas Barbecue Beans 48
Tofu Burritos 48
Tofu “Egg” Salad 65
Tofu Mayonnaise 72
Tofu “Meatball” Spread 48
Tofu Milk 58
Tofu Quiche 49
Tofu Sour Cream 73
Twice Baked Potatoes 81
U
Unleavened Bread Sticks 20
V
Vanilla Cream 37
Vegetable Chow Mein 49
Vegetable Soup 77
Vegetables Oriental Glaz 49
84 Index