First of all, soak 1 cup of large pearl tapioca overnight (or at least 8 hours).  This step is crucial.  (If you’ve tried making tapioca pudding before and couldn’t figure out why your pearls never cooked all the way through, this is the reason why). The next day drain pearls in a colander.

In a large heavy pot mix:

2 qt. vegan milk (I used a mixture of almond, soy, and canned coconut)

1/2 tsp. sea salt

3/4 c. raw sugar

Heat this mixture until it just comes to a boil. Add drained tapioca to pot; cook and stir constantly over med./low heat at least 30 minutes or until tapioca is clear and mixture thickens somewhat. (It will get thicker as it cools).

Remove pot from heat and add:

2 tsp. vanilla extract

pure stevia powder (if desired) — just a sprinkle to taste

  Stir well.  Chill and serve.

Note: If pudding seems too thick after chilling, simply add a little vanilla almond or soy milk, OR if you’re lucky enough to have “So Delicious Coconut Nog” or “Silk Nog” on hand you may use that to thin the pudding.

Ingredients:

1 cup steel-cut oats

1 cup hemp milk (I used almond milk)

2 Tbs. chia seeds

1/4 tsp ground cardamom

1/4 tsp. vanilla extract

1/4 tsp ground ginger, OR 1 Tbs. crystallized ginger (I used)

1/4 tsp. nutmeg

1 pinch ground black pepper

1 Tbs. maple syrup, optional (I used)

1 Tbs. shredded coconut, optional (I omitted)

1 Tbs. chopped pistachios, optional (I omitted)

Method:

Combine oats, “milk,” chia seeds, cardamom, vanilla, ginger, cinnamon, nutmeg, black pepper, and maple syrup in a glass jar with a lid. Stir, close, and refrigerate overnight.

The next morning just open lid, stir, and serve sprinkled with coconut and pistachios if using.  I served it with sliced bananas and a little added almond milk instead, and it was delicious! If you desire you may warm it slighty before serving.

Makes 2 one cup servings at 270 calories each.

You can find more great recipes at www.vegetariantimes.com.

To find great deals on a subscription to “Vegetarian Times” magazine try these websites:

www.magazines.com

www.amazon.com

www.magazinepricesearch.com

Ingredients:

1 cup almond meal

1 cup rolled oats

2 cups dried cranberries*

5 pitted dates

1 tsp. cinnamon

1/4 tsp nutmeg

1 tsp. almond flavoring (or 1/4 tsp amaretto oil candy flavoring)

Method:

Soak dates and cranberries in distilled water (just enough to cover) for 2 hrs. Grind oats in food processor until fine. Drain dates and cranberries. Add remaining ingredients and process thoroughly to form a dough.

Roll into small balls and roll each ball into more almond meal. Refrigerate until serving. Keeps up to two weeks in the frig.

* This is a very versatile recipe. I have substituted dried cherries for half the cranberries, and you could probably use half light raisins, too.

One recipe for Vegan Pumpkin Pie (page 193)  is, in my opinion, the very best pumpkin pie I have ever had.  That it is made without any eggs or dairy puts it way above conventional pumpkin pie recipes that are high in fat, calories, and cholesterol. You can use your own favorite pie crust recipe or the one included in the book.  This is the simple filling recipe, smooth creamy, and out of this world!

Ingredients:

2 cups canned pumpkin

1 cup low-fat soymilk or rice milk

1/2 cup honey or 3/4 c. granulated sugar cane syrup (I used 1/4 c. honey and 1/4 c. agave syrup)

1/4 cup cornstarch

1/2 Tbsp. dark molasses, or to taste

1 tsp. vanilla extract

1 tsp. ground cinnamon

1/2 tsp. salt (I used Celtic sea salt)

1/2 tsp ground ginger

1/4 tsp freshly grated nutmeg

1/4 tsp. ground allspice

Preheat oven to 425 degrees. To prepare filling, in a large mixing bowl, mix all ingredients until smooth and blended.  Pour into prepared crust and smooth top.  Bake 10 minutes — THEN:

Reduce oven temperature to 350 degrees; bake until filling is set, about 50 minutes.  Set on a wire rack to cool, then refrigerate overnight to set. Top with your choice of dessert topping if desired.  I’m sure you will love it!

For more recipes like this, the cookbook “Vegetarian Times Complete Thanksgiving Cookbook” sells for $21.00 (or less if you shop around).  For even more recipes for everyday cooking go to this great resource: www.vegetariantimes.com/recipes.

One ingredient I really love, one that gives vegan recipes a real “cheesy” flavor without all the negatives of dairy, is Nutritional Yeast.  It is also a good vegan source of vitamin B-12!  To learn more, or to experiment with some great recipes using this little known seasoning, visit the link below or simply try some Nutritional Yeast sprinkled on a bowl of warm popcorn.  Yum!

http://blog.fatfreevegan.com/2011/10/what-the-heck-is-nutritional-yeast.html

Many of your favorite recipes can easily be made vegan by substituting a few key ingredients. Use this list to get started…

via The Ultimate Vegan Baking Cheat Sheet.

God designed our bodies to be healthy. Learn how to take control of your health by eliminating toxins and following the nutritional plan that God intended for us. Totally FREE, but space is limited, so please register today!

Location: Glad Tidings Church, 1110 Snyder Road, West Lawn, PA 19609

To register phone: 610-670-7504

I hope I can give it a fair review because my main thought about Van’s is that they won’t win any prizes for speed.  We went on our lunch hour, which was a mistake — don’t go there unless you are under no time constraints.  After sitting at the table for about 15 minutes we went to the counter to order.  I still don’t know if that is how you are supposed to do things there; some people did have a waiter come to take their order, but we and others went to the counter.  No one greeted us, seated us, or told us what to do (a simple sign “Please place your order at the counter” would have been helpful).

The food was very good and fresh.  They had a few vegetarian options.  We both ordered the Vegetarian Spring Rolls and Vegetarian Rice Noodle Soup (huge bowls) called Pho.  I don’t think the soup broth was vegetarian, however.  Service was very slow and disorganized. (I could see my husband’s blood pressure rising by the minute).  Our appetizer came out after the noodle bowls, and I don’t think we would have gotten it at all if we didn’t remind the server.  We were missing a set of silverware and had to hunt one down ourselves.  No one came to freshen our ice teas or offer water.  As we ate we saw people leaving and more coming in and standing waiting to be seated.  Tables weren’t cleared as new orders were coming out and there was nowhere to put them or to seat the people who were waiting for a clean table — Did I mention that the service was SLOW?

Prices at Van’s are all under $10.00, and the food is good.  Convenient parking is available in the rear. I am hoping that this was not a typical lunchtime at Van’s, and that they were just having an off day.  I would love to go back to sample their bubble tea, but I know my husband won’t be going next time.  With some people you don’t get a second chance.

SPRAY:

1 Tbsp. fresh lemon juice

1 Tbsp. baking soda

1 cup water

SOAK:

1/4 cup vinegar

2 Tbsp. salt

DIRECTIONS:

1. SPRAY: Put all ingredients into a spray bottle and shake gently to mix (it will foam). Spray on vegetables or fruit and allow to sit for 2-5 minutes, then rinse with cold water and dry.

2. SOAK: Fill a clean basin or sink with cold water. Add vinegar and salt, then stir until salt dissolves. Place vegetables or fruit in sink and allow to sit for 25 – 30 minutes. Rinse under cold water and dry.

These ideas came from www.food.com where you can find even more great recipes and money-saving hints.

This article answers perfectly the most frequently asked questions about a vegan diet.  Please be informed and educated, not blindly led by deceptive advertising into an early grave.

I would like to share some things I’ve learned that make preparing healthy foods a little quicker and easier:

–First of all, PLEASE, don’t cook for only one meal.  It is just as easy to make 10 cups of brown rice as it is to prepare 2 cups, so make a big pot and save the leftovers for future meals.  If you won’t use it all this week you can easily freeze leftovers to use next week or even next month.

–The same goes for dried beans; make more than you need and freeze the leftovers. I like to freeze two cup portions in plastic freezer bags for use later.

–Cleaning and peeling vegetables is best done when you have a big chunk of time, but I like to peel a 5 lb. bag of organic carrots as soon as I bring it home so that fresh carrots are always available for juicing and recipes.

–Romaine lettuce also gets washed as soon as it hits the kitchen; separate the leaves and let them soak in the sink with cold water and a little vinegar while you put the rest of your groceries away.  After draining, roll the leaves in a clean dishtowel, put it in a plastic bag, and store in the frig until you’re ready to make a salad or sandwich.  You’ll be surprised how fresh and crisp it stays this way!

–Don’t be afraid to buy in bulk.  Raw tomatoes (whole, cored), raw peppers and onions (chopped), and raw peas and berries (whole, washed) can be frozen with little preparation, and can make individual meal preparation go faster if you have them on hand.

–Finally, considering how mind-numbing a task chopping, slicing, and dicing is, consider multi-tasking.  You can put the phone on speaker and still have both hands free.  Or, USE that wasted time in front of the TV — chop the vegetables you will need for tomorrow’s supper tonight while watching your favorite show.  You’ll be so glad you did this when you get home tomorrow after work, and all that meal prep is already done!

I hope these ideas to make eating for better health faster and easier are helpful to you.  If you have any other time- saving ideas, please share them!

At Franchia I counted no fewer than 50 different hot and iced tea flavors.  They’re sure to have your favorite or a new favorite you haven’t tried yet!  You can linger over the Royal Tea Tray (26.95) or Prix Fixe lunch (26.95) or dinner (29.95) which includes everything from appetizers to dessert, or choose from one of the many lunch specials (12.95). The decor at Franchia is tranquil, modern, and upscale — a quiet haven in the middle of the bustling city.  You will love it!  The website is: www.franchia.com.

In a large pot:

Lightly saute 1/2 cup chopped onion in 1 Tbsp oil (or 1/4 cup water for low fat)

Add:

4 cups water and 1 (32 0z) container Imagine brand “No Chicken Broth,” and bring to a boil.

All at once add remaining ingredients:

3 stalks celery, chopped

4 carrots, cut into chunks

2 large orange bell peppers, cut into 1-inch pieces

1 medium zucchini (10 – 12 inches), cut in half lengthwise then cut into 1/4″ slices

1 large bunch kale, stalks removed and leaves chopped

1 Tbsp. whole fennel seeds

1/4 tsp. cayenne pepper

1 Tbsp. turmeric

1 – 2 tsp. gray Celtic sea salt (or to taste)

Simmer all ingredients together for 15 – 20 minutes.  Add 1 package chopped Light Life brand  “Chicken” Strips during the final 5 minutes of cooking (just to heat thoroughly).

Serve hot.  (Makes about 8 generous servings)

On the night we visited I ordered the Vegetable Platter ($12.99).  It included steamed broccoli, zucchini, yellow squash and snow peas served with Austin’s own homemade Chipotle Black Beans and brown rice with two slices of garlic toast.  Everything was delicious, and the portions were more than generous.

My husband ordered the Vegetarian Pasta ($14.99): vegetables stir-fried with oil, garlic, and spices tossed with linguine, Parmesan cheese, diced tomatoes and toasted bread crumbs.  A large side salad was included in the price.  We both had hot tea to drink (free and prompt refills).

Austin’s has a variety of desserts on their menu (if you have any room left), and they also feature a Kid’s Menu for their younger clients,  and Daily Lunch Specials.  They open everyday at 11:00 am for lunch and dinner.  Reservations are not required, but we have found that it is wise to call ahead and get on the list before arriving.

I would recommend Austin’s for any occasion when you want to go somewhere a little upscale.  It is conveniently located on the corner of Snyder and Van Reed Rd. just across from that big church on the corner (Glad Tidings). You will be pleased with the appearance, location, food, service, and atmosphere at this classic restaurant.  I can’t think of a thing they could do to improve.

To see their complete menu and learn more: www.austinsrestaurant.com.

Raw Carrot Apple Cookies

carrot/apple pulp (leftover from juicing)

soaked ground buckwheat groats OR soaked rolled oats

ground flaxseed

sprinkle of stevia powder (very potent, a little goes a long way!) or a little honey

dash sea salt

ground almond meal

raw sesame seeds

raw sunflower seeds

chopped almonds

chopped dried fruit, your choice ( I used papaya and cherries)

about ¼ c. water with 1 ½ Tbsp, lemon juice

Soak grains in water (not too much) about 20 mins.. Add remaining ingredients; use your own judgment to make a moist dough.  Mix thoroughly using a wooden spoon. Shape and press dough into cookie shapes on teflex or parchment paper sheets.  Dehydrate until they resemble a moist cookie (4 – 6 hours) – not too long or they will be very tough.  If necessary flip and dehydrate on the other side until done.

You can vary this recipe by substituting whatever ingredients you have on hand for the nuts and seeds (poppy seeds, pecans, hazelnuts, Brazil nuts, pumpkin seed, coconut, etc.) and chopped dried fruit (raisins, cranberries, blueberries, currants, dates, etc.). Be creative – these cookies never come out the same twice!

I consider China King to be an excellent value.  The first time we ate in their tiny diningroom we ordered an entrée for each of us — big mistake!  Two of us could barely finish one entrée, the servings were THAT BIG!  Now we order one entrée and share it.  That is plenty and with spring rolls and tea we leave completely satisfied with no boxes of leftovers to carry.  Our total bill is usually around $12.00 for two people, a price that is hard to beat anywhere.

China King offers take out and delivery service ($10.00 minimum for delivery) if you’d rather eat at home or the office.  Everyday they have a lunch buffet for only $5.45/ person which includes free water or soda, but I am sorry to say that there are no vegetarian entrees on the lunch buffet.  (Maybe if enough people request it, they will change that!) Visa, MasterCard, and Diners Club cards are accepted, BYOB. Friendly, fast service, generous portions, low prices = highly recommend!

PHONE: 610-373-5851, 610-373-8805

FAX: 610-373-8803

This recipe makes 12 – 16 good size bars.  They can be individually frozen or dehydrated if you prefer a crisper granola bar (I have found that dehydrating them is more successful if they are sliced thinner, so you will have more, but smaller, granola bars).  The recipe is very adaptable so feel free to experiment*.

Ingredients:

4 c. Old Fashioned rolled oats

1 c. raw sunflower seeds

1/2 c. chopped dates

1/2 tsp. Kosher salt

2 tsp. cinnamon

1/3 c. raw honey

1/2 c. almond or cashew butter

1/2 c. almonds or cashews, chopped

2 Tbsp. tahini

juice of one fresh orange

In a large bowl combine all dry ingredients.  In a smaller bowl blend together nut butter, tahini, raw honey, and fresh orange juice; pour over dry ingredients and stir well to mix until it starts to hold together almost like cookie dough.

Press mixture into an oiled 8″x8″ pan and refrigerate overnight.  Cut into bars, individually wrap, and enjoy.  (May be frozen or dehydrated after cutting).

*You can play with these ingredients by substituting pumpkin or flax seed for half the sunflower seeds, use a different type nut, add some dried berries in place of half the nuts, etc.  It will still make a delicious granola bar, so be creative!

We were happy to find many vegetarian options on the menu at Tulsi.  On a Wednesday evening we ordered from the “specials,”  and for only $11.95 per person we each got one appetizer, one entree, rice, and naan (Indian bread).  Beverage was extra, but free refills on the tea.  For appetizers I ordered the Vegetable Samosas (crisp pastries stuffed with potatoes and spices) and my husband had the Vegetable Pakoras (assorted vegetable fritters). These appetizers were served with a crisp unleavened bread (I think the waiter called it “Roti”) and an assortment of three sauces (sweet, tangy, and hot).

For entrees I chose the Malai Kofta (vegetarian alternative to meatballs in a rich tomato/onion gravy with light raisins).  I asked for “not spicy,” and it wasn’t –  at first.  It wasn’t until the third bite that I noticed the slow burn — not too hot, but I did have to rely on frequent bites of warm naan to cool off. The occasional raisin was a wonderful accompaniment to the heat and flavors of this dish, which I thought was delicious.  The chef made Aloo Mutter for my husband’s special request at a 6 out of 10 on the hotness scale.  He was smokin’, but he likes it that hot so he was very happy.

I would highly recommend Tulsi;  for the flavor, price, and atmosphere I don’t think you can beat this restaurant.  The portions are very generous.  I wish we had left room to try one of their desserts, but the entrees were so tasty that we just couldn’t stop eating until we had finished them completely.

Tulsi is open everyday for lunch and dinner, and have a daily lunch buffet.  They also offer take-out, delivery, and catering.  My only criticism is that they don’t have a very big parking lot.  That wasn’t a problem on a Wednesday night, but I could see it making parking difficult on weekends. If you like Indian cuisine then try Tulsi — I don’t think you’ll be disappointed.

Ingredients:

1/2 green cabbage, finely chopped

1/2 red cabbage, finely chopped

4 stalks celery, finely chopped

3 carrots, shredded

1 onion, finely chopped

2 apples, finely chopped

Dressing:

1/ cup raw honey

1/2 cup lemon juice or Bragg’s vinegar

1/2 cup extra virgin olive oil

1 – 2 tsp. sea salt

1 Tbsp. celery seed

Blend raw honey, lemon juice or vinegar, olive oil, and sea salt until smooth.  Stir in celery seed.  Pour dressing over prepared vegetables and apple.  Toss lightly to distribute dressing and set in refrigerator for at least 15 minutes to allow flavors to mingle. Serve cold.

Ingredients:

1 c. celery, chopped

1/2 c. onion, chopped

1 Tbsp. olive oil

4 medium sweet potatoes, peeled and cubed

32 oz. Imagine “No-Chicken Broth”

1 bay leaf

1/2 tsp. dried basil

1/2 tsp. sea salt

1 tsp. honey or maple syrup

Method:

Saute celery and onion in olive oil until tender.  Put sautéed mixture in crockpot and add all other ingredients. Cook on High for 8 – 9 hours (until you return home).

Remove bay leaf. Puree cooked mixture with a submersible stick blender.  (Or if you have extra time, cool cooked mixture and puree in batches in blender.)

Add: 16 oz. rice milk, 3 scoops rice “Better Than Milk,”  3/4 tsp. cinnamon and puree again until creamy.  Add more rice milk if soup is too thick.

Serve hot topped with chopped walnuts, a sprinkle of cinnamon, croutons, or chopped scallions.

Makes 10 (2-cup) servings: 258 cals.; 18 g. protein; 4 g. fat; 45 g. carbs.; 1.54 mg. sodium; 0 mg. chol.; 12 g. fiber

1 1/2 bags (1 lb. ea.) dried lentils

2 Tbsp. olive oil

2 c. chopped onions (1 12 oz. bag frozen)

2 Tbsp chopped garlic (6 cloves)

1 can (6 oz.) tomato paste

10 c. vegetable broth

1 can (28 oz.) stewed tomatoes

1 Tbsp. salt

1 tsp. paprika

1 tsp. cayenne pepper

2 bags (1 lb. ea.) assorted frozen vegetables (broccoli, cauliflower, & red pepper work well)

3 Tbsp. wine or balsamic vinegar

Sort and rinse lentils. In a very large pot saute onions and garlic in olive oil for 4 – 5 minutes. Add lentils and cook 1 minute, stirring. Add tomato paste and cook 1 minute stirring. Add broth and spices. Break up tomatoes into pieces with back of spoon. Bring to a boil. Reduce heat and simmer, partially covered, until lentils are very soft (ab. one hour).

About 10 minutes before serving add frozen vegetables and vinegar. Heat through.

MIRACLE FAT-BURNER STEW VARIATIONS:

To one (2-cup) serving of stew, stir in any of the following and simmer 3 – 5 mins.

CHINESE:

1/2 c. cubed firm tofu

1 tsp. soy sauce

1 tsp. peanut butter (reduced fat)

1/2 tsp. sesame oil

1 sliced scallion

MEXICAN:

1/2 c. salsa

Heat through and top with 1/4 c. shredded veggie cheese

HARVEST STEW:

1/4 c. frozen baby carrots

1/4 c. orange juice

1/4 c. canned pumpkin

1/8 tsp. ground cinnamon

INDIAN:

1 tsp. curry powder

1 tsp. tumeric

1 Tbsp. golden raisins

2 Tbsp plain soy yogurt

1 Tbsp cashews

1 tsp. chopped cilantro

Ingredients:

1 parsnip, finely shredded

1 carrot, finely shredded

1/2 c. red bell pepper, finely chopped

3 – 4 stalks celery, diced (I like a lot of crunch — it adds interest to this salad)

1/2 c. onion, finely chopped

1 sheet sushi nori, crumbled or folded several times and snipped into tiny bits with kitchen shears (This is the quickest and easiest way)

1 tsp. nutritional yeast

1/4 tsp. pink sea salt (or to taste)

1/8 tsp. freshly ground pepper (or to taste)

1/4 – 1/3 c. Vegenaise (vegan mayo)

Method:

Toss to mix all ingredients.  Adjust spices to your preference.  Let chill for at least 1 hr. to allow flavors to blend.

Serve cold on a bed of lettuce and tomatoes.  Also delicious as a sandwich spread on toasted whole grain bread.

http://www.thekitchn.com/thekitchn/vegetable/recipe-jennie-cooks-zucchini-butter-121770

This is a refreshing summer cooler.  With all the added artificial ingredients found in most frozen treats it’s  nice to find one that contains no added sugar, and has all the healthy lycopene found in watermelon naturally.  (Lycopene is thought to reduce the risk of cancer).  The sweet crisp taste will please both young and old alike, and of course, it’s low in calories.  This one won’t weigh you down on a hot summer day

Ingredients:

6 – 8 cups diced seedless watermelon

1/4 cup Xylitol crystals

Zest of 1 lime, finely chopped or 1 – 2 tsp lime juice

pinch salt

1/4 tsp. Stevia powder

Method:

Using a food processor, puree watermelon into 4 cups.  In a large saucepan over medium heat, bring 1 cup watermelon puree, Xylitol, and lime to a simmer, stirring until sugar dissolves.  Season with salt.  Pour in remaining 3 cups watermelon puree, then add Stevia — whisk until evenly blended.

Pour entire mixture into a metal cake pan and freeze overnight.

The next day, allow frozen watermelon to thaw at room temperature for 5 – 15 minutes.  Using a knife (if it’s too hard let it thaw a little longer), carefully break up puree into 2-inch pieces.  Transfer to food processor in batches and pulse until smooth.

Store in plastic container in freezer for up to one week.

Yield: App. 1 quart

Don’t think that this is just card tables and folding chairs in a spare room of the church.  This is a full service restaurant with commercial kitchen and competent staff.  The atmosphere is light and airy with modern furnishings and one entire wall of huge glass windows.  In nice weather you even have the option of dining outside on the patio.

The very reasonable and creative menu includes salads, soups, cold and hot sandwiches, wraps, pizza, and sides– plenty of vegetarian options! I’ve eaten at Sacred Grounds several times, and my favorite menu item is the Strawberry Spinach Salad.  For only $6.25 you will not find a larger or tastier salad anywhere, and they are not stingy with the strawberries and walnuts.  You can get the poppyseed vinaigrette on top or on the side — all served on real china dishes with stainless steel utensils (not plastic).  This salad is definitely a meal   Yummy!  Hot and cold drinks and desserts  are available just a few steps away at the Cafe.  Note: a portion of the profits from the sale of their fair trade coffee goes to support foreign missions.

This restaurant is open to the public, and even has free WiFi.  For a casual lunch with friends or a quiet business meeting, Sacred Grounds is unique in the area for its clean, healthy, modern, wholesome  environment and delicious food at reasonable prices.  Very classy, Sacred Grounds is a place you will be proud to take guests to; and while you’re there discover what’s going on at “that big church on the corner.” Highly recommended!

This recipe was graciously shared by Dorothy Gibson, known to many as “the Honey Man’s Wife.”  I regularly shop at their stand, Hallelujah Hive (www.HallelujahHive.com), on Fridays when I’m at Green Dragon Farmer’s Market.  One day she offered a sample of these delicious spiced nuts  after I had told her I was trying to eat a more raw diet.  They are a healthy raw snack that is easy to prepare.  The dehydration process does take a long time, but if you completely fill the dehydrator (mine has 9 shelves) you shouldn’t have to make them too often.  These are so yummy you may be tempted to eat way too many, so please remember that even raw nuts are high in calories — don’t be greedy!

STEP I:

The first step is to soak your choice of mixed nuts and seeds in distilled water for 8 – 12 hours.  This will release the enzyme inhibitors that are present in all nuts and seeds.  As the enzymes are released the nuts become more digestible.  After soaking you can simply refrigerate and use within 2 – 3 days, or you can dehydrate them.

To dehydrate, use a temperature of just 105 degrees for about 36 hours, or until crunchy. It is important to keep the temperature low so enzymes are not destroyed (then you would have cooked food, not raw).  Most ovens are not able to keep a temperature below 118 degrees as is required to prevent enzyme loss.  Enzymes are vital to youth and health for the human body.  If you are using small nuts or seeds like pine nuts or sunflower seeds line the shelves with parchment paper.  You can eat the nuts plain after dehydrating or use one of the versions below:

STEP II:

Salty Version

For just a salty, non-spicy flavor use Nama Shoyu non-pasturized soy sauce — about 2 Tbsp to every 4 cups nuts and seeds (or about 1 tsp sea salt in 2 Tbsp warm distilled water).  Add Shoyu (or salty water) to nuts in a bowl, stir well and allow to marinate for 2 – 4 hours.  Then, spread the nuts evenly in dehydrator and dehydrate @ 105 degrees for another 36 hours.*

Spicy Version

All the soaking process is the same; the only difference is adding spices to the Nama Shoyu.  For 4 cups nuts/seeds in a small bowl mix the following:

1 Tbsp. onion powder

1 tsp. garlic powder

1 tsp. ground cumin

1/4 tsp. cayenne pepper

Stir until well blended,  add to nuts/seeds and toss until the spices are evenly distributed.  After marinating for two hours, taste to see if you’d like it to be saltier or spicier and adjust if desired; then marinate for two more hours.

STEP III:

Spread the marinated nuts/seeds evenly in the dehydrator and dehydrate @ 105 degrees for approximately 36 hours* or until crunchy.

*Dehydrating is a long process.  Depending on the amount of nuts you are making and the type of dehydrator you have, you may find that you can cut down on the length of time for the second dehydration.  Start checking at around 18 hours, and stop when nuts are dry and crunchy.

NOTE: Dehydrated nuts will keep in your pantry in a well-sealed container for about one month, almost indefinitely in the frig.

_Thicken soup easily with instant mashed potato flakes.

_Always add enough water or broth to cover the vegetables by at least 2 inches.

_Some cubed pumpkin or squash may be added along with the vegetables for even more nutrition to tomato based soups without altering the flavor too much.

_With a submersible stick blender, puree half the soup for dairy-free cream of vegetable soup.

_Another way to make a creamy vegetable soup is to puree a can of rinsed and drained cannelini beans and add to the broth.

_Add chopped sea vegetables (kombu or nori) for additional flavor and minerals.

_ Saute onion in a little oil as the first step to add flavor and creaminess.

_When soup is done check the seasoning and make appropriate adjustments.

_For more protein 1/2 cup dried lentils or split peas can be added along with the raw vegetables (no presoaking necessary for these small legumes).

_Drained and rinsed canned larger beans (kidney, black, navy, pinto, pinto, or lima) can be added along with the vegetables.  Dried beans, however, must be presoaked and cooked before they can be added to a vegetable soup.

_ 1 tsp. – 1 Tbsp. lemon juice or red wine vinegar will make all the flavors pop

_Finally, at the end of cooking soup you may add any leftover cooked vegetables, rice, or pasta that have accumulated in your refrigerator over the last few days.  This adds taste and variety and is a thrifty and creative way to use leftovers.

This makes a simple, satisfying vegetable soup with minimal ingredients that should be in every kitchen. It is fine as is, or the recipe can be used as a base for a more elaborate soup by using any of the “Tips for Making Vegetable Soup.”  I hope you like it.

Ingredients:

1 onion, chopped

1 Tbsp. olive oil

3 – 4 carrots, sliced

3 – 4 stalks celery, sliced

3 – 4 potatoes, peeled and 1 inch cubed

1 qt. stewed tomatoes

Method:

Saute chopped onions in olive oil for about two minutes.

Add all other ingredients and enough water to cover the vegetables by 2 inches.  Bring to a boil then reduce heat to simmer,  and cover.  Cook until vegetables are tender (about 20 minutes).  Season with salt and pepper.

Last night I ordered the Aladdin Makaleh which consisted of grilled cauliflower, zucchini, and eggplant along with falafel topped with shredded lettuce, tomato, onion, and tahini sauce.  It was delicious (and huge)! My husband had the Falafel Salad, which is a very generous serving of falafel, hummus, tabouleh, and tahini sauce.  At only $7.50 it is a bargain.  I have ordered the Falafel Salad in the past and can tell you that their tabouleh is the best!  Don’t let the word “salad” make you think this dish will leave you feeling hungry; it is definitely large enough for a satisfying entrée.  We had fountain drinks (free refills), and did not order dessert because it was a friend’s birthday,  and we had brought our own cake.  Aladdin supplied plates and silverware with a smile.  If you are looking for excellent vegetarian food in Berks County, then you won’t be disappointed with Aladdin.  If you don’t see exactly what you want on the menu, you can make your own combination platter or ask them to alter any item to suit your preference, and they will oblige.

Aladdin is truly a gem — a wonderful compliment to the Main Street revitalization program in West Reading.  Their prices are reasonable and parking is convenient.  Oh, they do serve meat dishes and have a Kids Menu, too

For more information online:  DineIndie.com/Aladdin

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The first recipe was the Gooey Grilled Cheez sandwich (page 141).  This recipe, and the others in this cookbook, are uncomplicated and easy to follow.  It was a “high okay” in my opinion.  It had a cheddar-like flavor and was definitely gooey, as melted cheese should be.  As non-cheeses go the flavor was similar to other veggie cheeses — maybe a little less lemon juice would have been better.

The second recipe I tried was the Traditional Macaroni and Cheez (page 112).  This recipe was right on the mark.  It was everything I’d hoped for in a non-dairy recipe and more. The color, texture and flavor were perfect.  I did make one minor alteration to the printed recipe by layering chopped onion between two layers of the macaroni/cheez mixture before baking, because this is the way my family always preferred macaroni and cheese casserole “back in the day.”  Served with stewed tomatoes on top it was just like Grandma used to make — delicious (tastes like pizza)!

Considering all the negatives associated with dairy consumption I am thrilled to have found this cookbook, and I’m looking forward to experimenting with several other recipes in the near future.  Betta Feta (page 45) and Caesar Salad Dressing (page 146) look very intriguing.

I purchased this cookbook on Amazon.com below retail and no shipping charges if your order is over $25.00.  I would definitely recommend “The Ultimate Uncheese Cookbook,” by Jo Stepaniak  if you are serious about following a vegetarian lifestyle.

My first impression of Zoup! was that is very clean and the staff was very helpful and answered all our questions — even offering free samples of the soup before we ordered. In appearance Zoup! is reminiscent of a scaled down version of Panera Bread; scaled down because they don’t have a bakery (or any desserts) on the premises.  Zoup! offers soups, salads, and sandwiches freshly made at reasonable prices.  They had four vegetarian soups on the menu the night we were there: vegetarian split pea, tomato basil, wild mushroom barley, and butternut squash (that is a larger selection than Panera, which usually only offers one, sometimes two). Any salad can be made into a wrap. Sandwiches can be ordered deli-style or grilled.

My partner and I both decided on the vegetarian split pea soup (large) and a “cali veg sandwich”, which we split (whole sandwiches are quite large). For an extra $1.99 any soup can be served in a bread bowl. We each had freshly brewed iced tea (free refills).  Everything we had was delicious.  With the soup you get a good-sized complimentary fresh roll (three choices: white, wheat, or multigrain), so there really is no need to purchase the bread bowl unless you really love bread.

Zoup! occasionally publishes coupons, and we had one that night for “buy one get one free soup.”  That was worth about $5.50 — what a deal!  With our coupon our entire bill for two, including tax, came to only $15.08.  We will definitely go back to Zoup!  It’s a nice place to go for a healthy lunch or casual dinner while shopping.  They also have free wi-fi. See them on the web @www.zoup.com

I thought Zoup! was a great value for the money. Plus, they have free internet!

Ingredients for the sauce:

6 cloves garlic, peeled and pressed

2 Tbsp. soy sauce

2 Tbsp. lemon juice

1/4 tsp. black pepper

Whisk the sauce and put it aside.

Ingredients for casserole:

Whatever vegetables you desire.  Fresh broccoli, carrots, and cauliflower work well.  I’ve also added sweet red peppers, zucchini, green beans, or yellow summer squash to the mix — whatever you have on hand. Cut vegetable into one inch chunks (slice carrot chunks in half), do not chop.

2 cups cooked brown rice or pasta

1 – 2 tsp. Old Bay Seasoning

8 oz. grated veggie cheddar cheese

1 – 2 Tbsp. veggie parmesan cheese

Method:

Using a steamer pot, bring water to a boil over high heat.  Put the veggies in the steamer basket, cover, and cook for about 5 minutes, gently turning the veggies two or three times.  You want them to be crisp-tender, not wilted (the green veggies should be still bright green); if you see them start to wilt or change color remove the pot from the heat — they are done.

In the bottom of a PAM sprayed oblong glass casserole dish, place the cooked brown rice (or pasta).  Sprinkle half the veggie cheddar cheese over rice.  Spread the steamed vegetables over that and sprinkle reserved sauce over the veggies.   Dust with Old Bay Seasoning, to taste.   Top with remaining cheddar cheese and veggie parmesan cheese.

Cover loosely with aluminum foil, and put in 350 degree oven for just 10 minutes (to melt the cheese).

Beautiful colors — healthy and delicious!

We all know how expensive commercial brands of veggie cheese are, so I couldn’t wait to try this recipe.  I made it last night to serve on tofu stuffed shells, and it was great.  You can make a larger batch to keep on hand. It’s simple and stores well in the refrigerator.

Ingredients:

5 large Brazil nuts, rough chopped

1 Tbsp. nutritional yeast

sea salt to taste (I found that 1/2 tsp. works well)

Grind the nuts.  Add sea salt and nutritional yeast, and grind again.  Done!

Is that easy, or what?

I love that these chips are raw, and that I have the power to regulate the amount of spices;  definitely healthier than the supermarket variety.  A dehydrator uses low temperatures over a longer time than baking does, but don’t worry, it only costs 3 – 6 cents per hour to run a dehydrator, and you will be preserving  the living enzymes in your food.

time: 20 minutes prep

2 – 3 hours to soak

11 – 12 hours to dehydrate

In a bowl, add: 6 red potatoes, thinly sliced (if you use russet potatoes, trim off any green spots)

5 cups distilled water

Soak about 2 – 3 hours; rinse and drain to remove starch.

In a bowl, add:

potato slices

1/4 c. extra virgin olive oil

1/4 c. Ume Plum Vinegar (or raw apple cider vinegar)

1 tsp. cayenne pepper (I think 1/4 tsp. is plenty)

1 – 2 tsp. sea salt, or to taste

Marinate for 1 hour.  Place each chip on a teflex sheet and dehydrate 11 – 12 hours at 105 degrees.

Ingredients:

2 large zucchini, peeled and chopped.  (If the seeds are large and starting to get hard discard them and use only the fleshy parts)

3 lg. peeled apples (I used Granny Smith), cut into chunks

1/3  c. apple cider vinegar

1 – 2 tsp. cinnamon

1/2 c. sugar

3 Tbsp. brown sugar

1/4 tsp. nutmeg

1/4 tsp. cloves

1/4 tsp. allspice

Method:

Put all ingredients into a large pot. There is no need to add water because there is a lot of water in the zucchini already.  Heat to boiling, and then reduce heat to simmer.  Cover and cook for 30 – 60 minutes, stirring occasionally.  (Cooking time depends on the zucchini.)

When the mixture has cooled then you want to blend it until mushy like applesauce.  I used a Foley Mill to do this (the old fashioned way).  You could also puree the cooled mixture in a blender or food processor.

*One of our favorite ways to eat any kind of applesauce is to pair it with a peanut butter sandwich for a very kid-friendly lunch

Ingredients:

2 lbs cubed zucchini

1 c.chopped onion

1 tsp. salt

1/4 tsp. pepper

4 Tbsp. organic butter

1 c. whole wheat saltine crackers, crumbled

1/2 c. plain organic soy milk

1 c. Vegan Gourmet cheddar cheese, by Follow Your Heart – shredded

1/2 c. pecans – finely chopped (or buttered bread crumbs)

Method:

In a large non-stick saucepan saute the zucchini, onion, salt, and pepper. (Zucchini is very moist, so no water is necessary). Cook over medium heat until zucchini is tender, stirring occasionally. Add the butter, and gently stir until butter melts.

Stir the crumbled crackers into the zucchini mixture, and add the soy milk.

Spray a glass baking dish with vegetable oil (PAM), and spread half the zucchini mixture in the dish. Sprinkle half the veggie cheese, cover with remaining zucchini mixture, then the rest of the “cheese.”

Top with the chopped pecans or bread crumbs.

Bake @ 350 degrees for about 20 minutes.

Serve hot with a big salad, and you have a complete dinner that is as satisfying as mac ‘n cheese, but a whole lot healthier.  (4 – 6 servings)

I grew up helping my mother can tomatoes the old fashioned way. We spent hours skinning the tomatoes in boiling water, sterilizing glass quart jars, and then processing the tomato-filled jars in a boiling water bath and waiting to hear the “pop” as each jar cooled and sealed. It was an all day project that most gardeners endured in order to enjoy the fruit of their labor during the long winter months.

Later, as a young wife, my mother-in-law taught me how to freeze fresh tomatoes. It still involved skinning the tomatoes in boiling water, and then slicing them into eighths. But, instead of the canning process, you just had to pack and freeze them in plastic quart containers. I thought this system was a real time saver, and did it that way for years.

Imagine my surprise when I learned just last year that there is a MUCH simpler way to freeze all the tomatoes we harvest from our garden, and now this is how I do it:

First, wash and core (cut out the stem end) your whole tomatoes.

Place the cored tomatoes on a tray with sides (leave a little space around each one — you don’t want them to touch) and place the tray in the freezer. (notice that you DO NOT have to peel the tomatoes).

When they are completely frozen (like the next day), put the whole frozen tomatoes in a gallon size plastic freezer bag, zip closed, and store in the freezer until needed.

When you are ready to use, simply remove however many tomatoes you need and hold each one under hot running water. The skin will easily slip off the frozen tomato. Then let them defrost just long enough to be able to slice or chop.

That’s it! You can easily fit this method of preserving your tomato harvest into even the busiest day and be satisfied with the results.

It’s simple to make:  All you need are a Champion Juicer* and a couple of frozen ripe bananas. ( I like to wrap each banana in plastic wrap before freezing so they don’t stick together in the freezer.)  When you want a naturally sweet frozen treat simply run the frozen bananas through the Champion Juicer using the blank (not the screen).  What you will have is something that looks and tastes like soft-serve banana ice cream, but without all the negatives of dairy.  For variety you can add any frozen berries you desire.  This is also an inexpensive alternative to any sorbet on the market.

*If you don’t have a Champion Juicer you can use a food processor.  It doesn’t produce the same creamy consistency as the Champion so you may have to add a little rice or soy milk and some sweetener (the rice or soy milk will dilute the natural sweetness of the fruit).

Last Saturday, during “Art on the Avenue,” we stopped to have lunch at Taste of Crepes, a tiny new restaurant on the main street of West Reading. At this restaurant they offer savory(entree) and sweet (dessert) crepes. My husband and I both ordered the grilled veggie crepes and a side of mashed sweet potatoes topped with chopped walnuts and caramel sauce, which was the lunchtime special. I have eaten crepes all over the world, and I have to say that these crepes, which were made with buckwheat flour instead of white flour, were not only the healthiest,  but also the tastiest I have ever had. As a bonus you get to watch the friendly chef prepare your crepes before your very eyes — an art form in itself. The veggies inside were grilled to perfection and the whole crepe was drizzled with a tangy white horseradish sauce garnished with dollops of pureed red pepper, cranberry sauce, and a single fresh basil leaf. The presentation was lovely despite being served on paper plates (the proprietor assured us that china dishes had been ordered and would be arriving any day).  The side of sweet potatoes was more than generous (three large scoops) and so yummy it could have been dessert. At only $1.00, this side dish was too good to pass up, and we’re so glad we didn’t!

I would highly recommend this casual friendly establishment for a quick lunch or a healthy informal dinner out. Our entire bill, including green tea for both of us, came to just under $20.00.

Taste of Crepes is open Sunday-Monday: 11 – 5, Tuesday-Wednesday: 11 – 6, Thursday 11 – 7, and Friday-Saturday: 11 – 9.

As vegetarians we phoned ahead to be sure there would be something there for us to eat, and we were assured that they would make every effort to accommodate our request. Upon arrival, we were impressed with the superb remodeling that has gone into transforming this formerly rundown city property into the superb Victorian gem you see today. Decor is mainly burgundy and mauve with lace curtains and doilies on every surface, as it should be. Gold gilt mirrors, crystal chandeliers, and even an old Victrola concealing the speakers which softly played background music were all elegant touches that added to the feeling that we had actually stepped back in time. As tea connoisseurs we appreciated their extensive tea list and the fact that each person got their own full-sized pot of tea instead of the “one cup of hot water and a tea bag” that we are used to getting in restaurants today.

For lunch we opted for the “Tea Room Special.” This included an appetizer consisting of a scone and a slice of orange bread served with Abigail’s sweet cream and fruit preserves. This was followed by a cup of Garden Vegetable Soup (you could choose a Garden Salad if you prefer) and any 1/2 sandwich or slice of quiche. We chose the Vegetarian Wrap, and it was delicious.  The wrap consisted of tomatoes, lettuce, cheese, cucumbers, peppers, and a tasty hummus dressing. The wrap was served with a fresh fruit garnish of melon, pineapple, one globe grape and fresh strawberry all on a bed of greens — the presentation was lovely! To top it all off we each had a tray of  four mini desserts: brownie, fruit tart, lemon square, and vanilla cream layer cake. After all that we were quite full, and the tea lasted through the whole meal! (They do have honey for your tea — you just have to ask for it). For $13.95/person, including the tea, I would say this was a good value and a enjoyable experience.

Of course, they do have a gift shop for you to browse through. I found their prices reasonable and the selection of items unique and lovely. (Perfect gifts for the tea lovers you know). While there, don’t forget to walk upstairs and see the restored rooms on the second floor, too.

I would recommend Abigail’s Tea House to anyone. Take your sister, aunt, mother, friend, even the men in your life. If my husband could do it I know there are other men out there who are brave enough to try something different. Try it — you just might like it!

Ingredients:

1- 15 oz. can chick peas, rinse and drain

1 handful mixed almonds and cashews

2 stalks celery, chopped

3 scallions, white and green parts, chopped

4 – 5 Tbsp. Vegenaise

2 tsp. prepared mustard

1/8 tsp. ginger powder

1/8 tsp. Adobo seasoning salt

pepper to taste

Method:

Chop scallions and celery — set aside.

Blend remaining ingredients in food processor ( blend only enough to chop — you want it kind of chunky, not creamy).

Place blended ingredients in a bowl and add chopped scallions and celery. Mix well with a rubber spatula or wooden spoon.

Makes 6 – 8 great sandwiches!

Ingredients:

1 1/4 c. pineapple juice or apple juice concentrate (I used the apple juice concentrate)

1/2 c. honey

1 tsp. vanilla

6 1/2 Tbs. organic cornstarch

4 c. frozen raspberries, blackberries, or boysenberries (I used blackberries)

Method:

Blend the first four ingredients on high for 10 seconds or until smooth. Pour into a saucepan and cook over medium-high heat stirring constantly until thick. Remove from heat and gently fold in frozen berries with a rubber spatula.

Pour the berry mixture into a 9 inch baked pie shell and chill.

That’s it — Enjoy!

On the same subject: please be a label reader. Since this episode with the soymilk I have noticed that a lot of companies are no longer using organic ingredients  as they have in the past. Peace Cereal has quietly stopped using organic grains in their products. When I contacted them they said that the price of organic grains had increased threefold, so they decided to use non-organic ingredients and still produce a delicious product. I responded that there are already dozens of non-organic cereals on the store shelves, but I purchased Peace cereals just because they were organic — why should I buy them now?

Watch the labels closely. There is no bold print on the fronts of these packages proclaiming  “NEW and UNIMPROVED, MADE WITH 100% NON ORGANIC, GENETICALLY ENGINEERED INGREDIENTS.”  Who would buy it? If you aren’t alert you may find, as I did, that some of your favorite foods are no longer as healthy as you thought they were, and you may be innocently feeding your body something you really don’t want.

Ingredients:

2 – 3 large potatoes, sliced

2 – 3 med. carrots, sliced

1/2 lb. frozen peas

3 med. onions, sliced

2 stalks celery, sliced

1 – 10 oz. can condensed tomato soup

1 – 10 oz. can water

salt, pepper, smoked paprika* (as desired).

1/2 package Morning Star Veggie Crumbles

Method:

Place layers of vegetables in order given into slow cooker. Season each layer with salt, pepper, and smoked paprika to taste.

Mix together tomato soup and water, and pour mixture over all.

Cover and cook on LOW for 6 hrs.

After 6 hours have passed add the Veggie Crumbles. Gently stir to mix and turn heat to HIGH.

Cook an additional 10 – 15 minutes until heated through and vegetables are tender.

*Smoked paprika is a wonderful spice that gives vegetables a barbecued flavor.

Ingredients:

1/3 c. red wine vinegar

1/4 c. of chopped fresh dill OR 1 Tbsp. dry dill weed

juice of 1/2 lemon

1 1/2 tsp. salt

1/2 tsp. ground pepper

Whisk all above ingredients together until well blended.

Then add 2/3  – 3/4 c. extra virgin olive oil, and whisk again.

Serve over a salad that includes Romaine lettuce, sliced sweet onion, sliced green bell peppers, cucumbers, black Greek olives (Kalamata), and tomatoes. Top with crumbled feta cheese (look for vegetarian) if desired.

( Note: Sometimes I toss everything above with cooled cooked wholegrain pasta to make a complete meal.)