This recipe is only a guideline.  You can use whatever vegetables are cluttering your refrigerator.  I usually make it when I have an overabundance of produce and just need more frig. space.  You can also substitute pasta for the brown rice, and it will be just as delicious.

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!

This is an exciting recipe I discovered while viewing a recent cooking demo on www.therenegadehealthshow.com . (I highly recommend this site.)

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?

This recipe is from the cookbook, “How We All Went Raw, Raw Food Recipe Book,” by Charles Nungesser, Coralanne Nungesser, and George Nungesser.  I recently decided to eat more raw and purchased an Excalibur food dehydrator and this book to start on my journey.  This potato chip recipe is the first I tried with my new dehydrator.  I was delighted with the results, and so was my family.  The chips were crispy and delicious.  The only thing I would change is the cayenne pepper.  For my taste 1 tsp. is just too much — way too spicy for me.  Next time I will use 1/4 tsp. cayenne pepper, and I think that would be perfect.

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.

The inspiration for this recipe came from www.allrecipes.com where you can find several variations of zucchini “applesauce.” I wasn’t quite satisfied with the one I tried, so I added some spices and a few real apples for texture.  (I just didn’t think the texture was authentic without the apples).  I also think you could use stevia as a sweetener if you wanted to avoid the sugar.  (1/2 tsp. stevia equals 1 cup sugar, so add gradually and adjust according to your taste).  This recipe is a surprising way to use up those last few zucchini now that apple season is upon us.

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

Here is another great zucchini casserole; easy to make comfort food:)

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.

By mid July most home gardeners find themselves drowning in zucchini. We loved planting those seeds a couple of months ago and the almost instant gratification when we saw the sturdy green sprouts poke through the soil. But by now we are asking why we ever planted so much zucchini (face it, you really only need one plant and you’ll have all the zucchini you need for the summer). You know it’s bad when friends start to avoid you because they’re afraid you’ll try to “bless” them with more of your zucchini harvest!
Well, did you know that you can freeze fresh shredded zucchini , and it’s so easy to do? Simply wash the zucchini. Don’t peel it, but cut off the stem and the blossom end. Shred the whole zucchini. Zucchini is very moist, so you will want to get most of the water out. An easy way to do that is to put the shredded zucchini in a colander or large strainer; salt and toss it so that the salt is evenly distributed. Let it sit for about 15 minutes, then squeeze out the moisture — you will be surprised how much comes out. You can freeze the drained shredded zucchini in one cup portions, and then it will be ready to use it in your favorite recipes all winter.
Hiding this shredded zucchini in whatever you cook (soups, stews, “meat” loaves) is a great way to get more green veggies into your kids’ diets. Hint: to make it even more inconspicuous, peel the zucchini before shredding and they will never suspect a thing:)

When it’s hot outside most people look for a cold treat like ice cream.  When I stopped eating dairy this created a problem because I really LOVE ice cream.   I have learned that frozen bananas make the best ice cream substitute ever.

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).

Wow!  Another vegetarian friendly restaurant in West Reading — how lucky are we!

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.

Today my 6′3″ engineer husband bravely agreed to take me to Abigail’s Tea Room for lunch to celebrate my birthday. I say “bravely” because there is more than enough lace, fine china, and “cute” at Abigail’s Tea Room to strike fear in the hearts of ordinary men. As they say at Abigail’s, “It’s not just about the tea, it’s about the whole experience.”  Thankfully, I have an extraordinary husband!

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!

This is a wonderful vegan “chickeny” flavored sandwich spread that is great for school or work lunches. Packed with protein, taste, and crunch it satisfies on every level.

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!

This recipe comes from “Country Life Vegetarian Cookbook.”  It is easy and so healthy. If you pick your own blackberries as I did, it’s also very economical. The taste is sweet/tart and the berries stay whole and fresh because you never cook them. YUM!

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!

Recently, while eating breakfast I noticed that my Silk Soymilk no longer stated that it was made from organic, non-GMO soybeans. I have used and depended on that brand for years, and was shocked that they had changed it. I contacted the Silk company and they told me that they did still make the organic, non-GMO variety, but my store had decided not to carry it. I immediately contacted the Giant on Van Reed Rd, and they were very responsive. Withing a week they had special ordered the “good stuff” from Silk, and you can find it in aisle 2 in the dairy case of their organic food section. So, I’m plugging the Giant for their excellent customer service, and urging everyone to patronize this store. If you want a specific product they will do their best to accommodate your request (even if they don’t understand it).

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.

Normally vegetarian recipes for dishes prepared in a slow cooker require additional preparation before you put everything into the slow cooker and turn it on. I like this one because it requires no advance prep: nothing to saute or blanch beforehand. What could be easier?

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 30 – 60 minutes until heated through and vegetables are tender.

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

This is an easy dressing that you can mix up in minutes with common ingredients you already have in your kitchen. It’s the best!

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.)

   The inspiration for this vegetarian recipe was found on a box of Mrs. T’s frozen pierogies. If you don’t know what they are, then you aren’t familiar with Polish food. Pierogies are the Slavic version of ravioli. Inside two layers of pasta is a filling of potatoes and cheese, potatoes and onion, potatoes cheese and onions, potatoes and sauerkraut, or even a fruit filling such as prunes or cherries. They are usually triangular shaped, and the potato varieties are the most common. I grew up on homemade pierogies, but thankfully they can now be puchased in most grocery stores in the frozen food section. To make them from scratch is an all day project. Pierogies can be boiled, fried, or baked. This recipe is so easy because you can use the frozen pierogies with no advance preparation at all. It goes together in minutes!

Ingredients:

About 20 frozen pierogies (Mrs. T’s tastes most like the ones my grandmother used to make, so I always use that brand although there are others out there)

One 2 lb. bag of sauerkraut (get this in the refrigerated deli section of your grocery store; it’s always better than the canned variety), drained

6 slices of vegetarian Swiss cheese (I used Galaxy Nutritional Foods Veggie Slices)

One 10 oz. package Boca Meatless Italian Sausages (cut in half and then thinly sliced lengthwise)

One cup Thousand Island Dressing (look for vegetarian)

   Layer half the pirogies in an oblong glass casserole. Top with half the sauerkraut,  meatless sausage, Veggie Slices, and 1/2 cup dressing; then another layer of pierogies and the remaining ingredients as before. Top with rye croutons if desired, or simply serve with warm rye bread.

   Bake at 350 degrees for 30 – 40 minutes until hot and bubbling. Serves 6 – 8 people.

Good Eatz Green Cafe, 701 Penn Ave., West Reading, PA 19611.  610-670-4885.  Open Monday – Saturday 7:00 am to 7:00 pm.  www.GoodEatz.org.

Good Eatz is a new restaurant on the main strip in the quaint shopping district of West Reading.  Advertised as a green cafe, you can expect to find quality organic ingredients in an ecologically responsible environment.  Their baked goods are not only organic, but gluten-free. Many vegetarian, and even vegan, options are available, and the friendly and helpful staff is more than willing to make alterations to suit your dietary requirements. This is a blessing for those who avoid eating out because of complicated dietary restrictions or preferences.  The decor is modern and relaxed without being too trendy. I found the menu to be reasonably priced for the quality and variety of menu selections.

Last night I visited with a few friends, all of us ordering vegetarian dishes. My sauteed vegetable wrap was a delightful surprise for someone who has gnawed through many dry tasteless wraps at restaurants before. This wrap at Good Eatz was by far the BEST vegetable wrap I have ever had. It included a generous amount of broccoli rabe, butternut squash, onions, cubanel pepper, grilled asparagus, and hummus in a big gluten-free wrap. Included was a generous side serving of quinoa pasta vegetable salad garnished with an organic orange slice and a whole dried date. Delicious.

Other dishes ordered at our table included the Harvest Salad, a compilation of roasted butternut squash, grilled asparagus, dried cranberries, spiced walnuts, and cherry tomato served on a bed of mixed greens with a cranberry white balsamic vinaigarette.  The pasta primavera included a whole grain gluten-free pasta with a variety of organic vegetables tossed with an aoli sauce served with grilled whole grain gluten-free bread.

The entire presentation of each entree was lovely besides being delicious and ample enough to satisfy the most ravenous appetite. After considering ordering bottled water with our meals we were encouraged by the waitress to try their filtered tap water to drink.  Another surprise — this tap water tasted better than the spring water we have delivered to our home! (More restaurants should consider the quality of water they serve. Bad water even changes the taste of  food).

I would recommend this restaurant to anyone who is concerned about their food choices and the environment.  If you want to enjoy an evening out or just a quick lunch knowing that you are eating for the health of your body and the planet, then Good Eatz is the perfect destination. My meal came to under $10.00 with tax. What a deal! HIGHLY RECOMMENDED.

This recipe is from: recipes.sparkpeople.com. It is so easy I’m sure you will use it many times. I tried it on a chocolate cake — YUM!

Ingredients:*

1/2 c. maple syrup

1/c. flour

1 c. smooth natural peanut butter

Simply mix all together. Easy, healthy, enjoy!.

* Add a little soy milk or Cool Whip if it seems too thick

While browsing the Internet I came across this article which I thought would be helpful to people who are new to the vegetarian lifestyle. I remember searching for hours for things I could eat when I made the switch (grocery shopping took forever!). I hope this is useful as you set up your vegetarian kitchen. When you have the common ingredients already on hand cooking is a breeze.

How to Stock a Vegetarian Pantry

from wikiHow – The How to Manual That You Can Edit

A vegetarian pantry has different needs from a more general pantry. It is important to keep vegetarian foods on hand that will provide energy and nutrients; and substitutes for other non-vegetarian food products. This article will help you achieve you goal of a well-stocked and healthy vegetarian pantry, all in the span of just a few hours.

Steps

1. Clean out your pantry. If you are changing to a vegetarian diet, or even if you are simply updating an existing impoverished vegetarian pantry, it is time for a good clean out. Remove all out-dated food, any food with unsuitable animal-derived products (ovo-lacto vegetarians can keep more foods than vegans) and remove anything that lacks labels but you aren’t quite sure what it is. Wipe down all the shelves and allow to dry.
2. Go shopping. It is always a good idea to stock a new pantry with as many fresh items as possible at the same time, so that the items date together. If you are simply restocking, keep items that are still plenty in date but note them. Make sure to write a list of the items that you need, so that you are not overwhelmed by choices or forgetful as to what you need.
3. Select your items in food groups. A vegetarian pantry that is stocked with the basics should contain:
   • Grain products: rice (especially brown, arborio, jasmine, basmati and sweet), millet, couscous, quinoa, kasha, wild rice (aquatic grass), buckwheat, barley, polenta, and whole grain flours.
   • Pasta and noodles: pasta made from grain products (e.g., wheat pasta, rice pasta), noodles (e.g., udon, buckwheat etc.). Try to avoid quick-cook noodles; these tend to have a lot of the healthy nutrients removed and are often high in trans-fats.
   • Legumes: dried legumes (peas, split peas, lentils, puy lentils, chickpeas/garbanzo, kidney beans, pinto beans etc.), tins/cans of legumes, shelf-stored tofu.
   • Instant mixes for veggie burgers, falafels, etc. Try to prefer organic options and low sodium.
   • Vegetables and fruits: There are various ways of storing these in the pantry:
     • Tins/cans of fruit in natural syrup, tins/cans of some vegetables. Try to avoid sourcing a lot of your fruit and veggies in this way because canned varieties lose nutrients, have high sodium, and can leach chemicals from the can soldering/composition into the food over time. Always choose cans that are free from dents, and be sure to check use-by dates.
     • Preserved fruit and vegetables. Follow the instructions carefully if you make your own at home.
     • Dehydrated fruits and veggies can also be kept in the pantry for reconstitution.
     • Dried fruit. A must for both eating and cooking with. Apricots, peaches, pears, apple, nectarines etc. are all great choices. Beware of added sugar; dried pineapple, strawberries, paw-paw, kiwifruit etc. often have considerable added sugar.
   • Nuts and seeds: Nuts and seeds should be eaten quickly to ensure that they remain fresh. Only purchase small amounts at a time. It is handy to always have on hand walnuts, almonds, sunflower seeds, pumpkin seeds, cashews, pecans and sesame seeds. Peanuts are a personal choice given modern allergy problems. Nut and seed butters are also very useful to keep on hand; consider tahini, peanut butter, cashew nut butter, almond butter etc. Some require refrigeration on opening.
   • Flavourings: There are a number of key flavourings that no vegetarian pantry should be without. These include:
     • Nutritional yeast
     • Soy sauce, shoyu, tamari; look for low sodium options
     • Vegetable broth/stock cubes, liquid or powder – check ingredients carefully!
     • Cheese sauce or cheese substitute sauces in packets; packet soups
     • Seasoned vegetable salt (there are numerous good brands around)
     • Concentrated liquid stock or flavouring derived from vegetable, herb and spice sources (a few drops will do each use)
     • Curry powder
     • Seasonings such as herbs, spices, salt, pepper etc. Dry your fresh herbs for seeing the winter through
     • Seaweed products for seasoning, including dulse
     • Flavoured vinegars, dressings
   • Sweeteners such as raw and organic sugar, stevia, rice syrup, agave syrup, honey, maple syrup, xylitol etc. Select whatever suits your needs, preferences, and dietary requirements.
4. Have a few treats in store. It is useful to have some treats on stand-by for guests, children and the munchies. Good products include dark chocolate, soy chocolate, chickpea crisps, wasabi peas, sugar-free cookies (sweetened with alternatives), microwave popcorn and raw kernals, etc.
5. Keep a few quick packet mixes for cakes, muffins and pancakes. Prefer organic and low-sugar versions where possible. It isn’t always possible to be a saint and make your own baked goods from scratch; having these packaged possibilities still allows you to add fresh fruit, macadamia oil in place of saturated fats and you have the choice of using eggs or not. This is far better than resorting to store-bought goodies.
6. Have milk on hand. It is always handy to have some shelf milk on hand for times when you run out and guests arrive. Depending on your needs, you can purchase dairy, soy, nut, grain and other milks that can be shelf-stored. Flavoured milks are also handy, including chocolate, vanilla and strawberry.
7. Keep an eye on use-by dates and discard products that go beyond these. They might seem all right, but once stale, items never taste quite as fresh. They also do not provide the same nutrients as fresher, in-date items. Circulate goods at the back of the pantry and bring them to the front at least monthly, if not more often. It’s easy to forget about items you can’t see, and the less you waste the happier your wallet will be.

Tips

• Places to stock up on vegetarian pantry foods include health food stores, health food co-ops, large health-food oriented super-stores or supermarkets, fruit and vegetable stores, some bulk/wholesale stores, local markets (farmer’s markets etc.) and straight from boutique stores on farms.
• Don’t over look your local supermarket. Many “regular” grocery stores are now catering to the Vegan crowd by offering several varieties of soy milks, tofu and vegetarian meat substitutes as well as organic produce.
• Some specialty grocery stores are also great to visit in and discover new flavours and textures; try Chinese, Lebanese, South African, Italian, West Indian, Samoan, etc. stores for new ideas.
• Some artificial sweeteners, while low in calories, have been implicated in health problems in some individuals. Research carefully before choosing an artificial sweetener option. Stevia is a good, natural sweetener alternative that avoids potentially problematic chemicals.

Things You’ll Need

• Pantry
• Items as listed in article
• Shopping bags – take your own

Related wikiHows

• How to Pack Vegetarian School Lunches
• How to Eat Healthy as a Vegetarian
• How to Celebrate World Vegetarian Day
• How to Be a Lacto Ovo Vegetarian

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This is an easy, recipe that feeds 4 hungry people. It calls for just a few ingredients and doesn’t take much time to throw together. (The rice is the most time consuming part). Delicious!

Ingredients:

2 lg. onions, cut in half and thinly sliced

5 stalks celery, 1/2 inch slices

1 1/2  – 2 tsp. salt

1/4 tsp. pepper

1 can (15 oz.) bean sprouts (or you can use your own fresh bean sprouts)

1 large mixing spoonful of molasses

1 large mixing spoonful of soy sauce

1 pkg. Lightlife Smart Strips (steak style veggie strips)

Method:

Saute onions in one Tbsp. oil. Add celery and just enough water (or vegetable broth) to cover. Cook for about 5 minutes.

Then add the bean sprouts, seasonings, molasses, and soy sauce. Stir well to blend, and heat to boiling.

Thicken mixture with 1 Tbsp cornstarch diluted in 1/3 c. water. Stir until gravy thickens.

Add Smart Strips and cook for about 10 minutes to heat through. (If using fresh bean sprouts add them now instead of earlier and cook until they start to wilt, but don’t let them get mushy.)

Serve over cooked brown rice.

Ingredients:

1 – 2 Tbsp. olive oil

1 chopped onion

1 clove minced garlic

10 oz. frozen chopped spinach, thawed and drained

8 oz. chopped mushrooms

1 container (12.3 oz.) Mori-Nu silken tofu, drained and mashed with a fork

15 – 20 jumbo pasta shells

2 Tbsp. nutritional yeast*

1/4 c. Parmesan flavor veggie cheese, plus another 1/4 c. reserved for topping

1 Tbsp. parsley flakes

1 tsp. oregano leaves

1 – 1 1/2 tsp. salt or sea salt

about 8 oz. shredded mozzarella flavor veggie cheese

1 qt. any good marinara sauce

Method:**

Cook the pasta shells according to pkg. directions, drain and set aside. (Lay them on a damp linen dishtowel covered with another damp linen dishtowel so they won’t dry out or stick together while you work).

Saute onions, garlic, and mushrooms in olive oil. Add thawed, drained spinach and cook for another couple minutes, stirring occasionally.

In a large bowl combine tofu, 1/4 c. veggie Parmesan, oregano, salt, nutritional yeast, and veggie mozzarella (reserve 1/4 cup). Add sauteed vegetables and mix together with a fork.

In a rectangular casserole spread a thin layer of marinara sauce.

Stuff the noodles with the tofu mixture (2 – 3 Tbsp. per shell), and place the stuffed shells in the casserole. (Place the stuffed shells close together so they don’t tip over).

Spoon remaining sauce over the stuffed shells and top with reserved veggie mozzarella and Parmesan cheeses.

Bake at 350 degrees uncovered for 30 – 4o minutes. Serve.

* Nutritional yeast can be purchased at the health food store. It is not Dry Active Yeast although it looks similar. It is a granular powder that comes in a jar, and it gives food a cheesy flavor and aroma. Nutritional yeast is high in B vitamins.

** You can also substitute this tofu mixture for the ricotta cheese used in any vegetable lasagna recipe — just layer it between lasagna noodles, sauce, and veggie mozzarella cheese. Top with Parmesan cheese.

Or, you can layer the tofu mixture with of any type of pasta and sauce for another one dish variation.

This is a sweet healthy snack everyone will enjoy, and they’re much cheaper than those you can buy in the store. Yum!

Ingredients:

2 cups unsweetened apple juice or apple cider

1 cinnamon stick

2 Red Delicious apples

Method:

In a large pot or skillet combine the apple juice or cider and cinnamon stick; bring to a low boil. Preheat oven to 250 degrees.

Meanwhile core apples, slice off 1/2 inch from top and bottom (and eat!). Gently saw apples crosswise into very thin (1/8 inch) slices (a mandolin works great for this).

Drop slices into boiling juice; cook 4 – 5 minutes until slices are translucent and lightly golden.

With slotted spatula or spoon, remove apple slices from juice and pat dry. Arrange slices on cooling racks (I used the racks from my toaster oven for this). Place racks on middle shelf in preheated oven; bake 30 – 40 minutes until apple slices are lightly browned and almost dry to the touch. Let chips cool on racks completely before storing in an airtight container.

Makes about 40 chips.

I got this recipe right off a box of Mori-Nu Silken Tofu. The box credits “Mari Oser’s Soy of Cooking” (Chronimed Publishing: Minn. MN) 1996. I hope you like it as much as we do. It is wonderful for parties served with fresh veggies or crackers. You could probably hollow out a bread bowl and serve the dip with little squares of bread, too, which I’ve done with other recipes but not this one specifically. (This recipe doesn’t have as much mayo as others I’ve made, so I’m not sure if it would soak into the bread and make it soggy or not). However you serve it — this recipe is a keeper!

Ingredients:

1 pkg. Mori-Nu Silken Soft Tofu, drained

1.75 oz. pkg. onion soup mix

1/2 c. mayonnaise (I use Vegenaise)

3 large cloves garlic, peeled

10 oz. pkg. frozen chopped spinach, thawed, drained, and pressed into colander

8 oz. can sliced water chestnuts, drained

1/4 c. thinly sliced scallions

Method:

Drain tofu and pat with paper towels. Place tofu in food processor, and blend until smooth. Add dry onion soup mix, mayo, and garlic; blend. Add spinach, and blend. Add water chestnuts and scallions; pulse just until chunky.

Refrigerate for at least an hour before serving. Makes 4 1/2 cups.

This is a recipe that has been making the rounds in Berks County for a couple of years now. I’ve made a few alterations to make it more acceptable for a healthy diet. The recipe makes a huge amount, so use a very large salad bowl to mix and serve. Easy to make and requiring only a few simple ingredients, it is perfect as a take along dish for picnics or group dinners. Everyone will love it!

Ingredients:

2 pkgs. vegetarian ramen soup noodles

1 16oz. bag coleslaw mix with carrots

1 c. raw sunflower seeds(Once I ran out of sunflower seeds and substituted 1/2 c. pine nuts and 1/2 c. pumpkin seeds, which worked just fine)

1 c. slivered almonds

1/2 c. sweetener (raw or white sugar, agave, or honey. Use honey only if you intend to eat all the salad that day — honey contains enzymes that will cause the slaw to wilt by the second day)

1/3 c. vinegar

1/4 – 1/3 c. extra virgin olive oil

diced scallions (optional)

Method:

Combine coleslaw, nuts, scallions, and crushed ramen noodles (reserve seasoning packets)

Just before serving mix together: oil, sweetener, vinegar, and the two ramen flavor packets. Pour this dressing over other ingredients in the bowl, and toss to evenly coat. Serve.

This recipe is from “The New Enchanted Broccoli Forest,” by Mollie Katzen (an excellent cookbook).

The important thing to know here is how to clean a leek, because they grow like an onion and collect dirt in each layer. If you don’t clean them properly you will be eating a lot of dirt!

First of all, cut off and discard any of the tough, hard, or dry green ends of the leek that you don’t want to use. It’s okay to use the tender young green part near the bulb. Then trim off the root end and slice lengthwise all the way up the leek. You will wash one half at a time, gently folding back each layer to expose and rinse out any dirt you find. Drain, and you are ready to chop.

Ingredients:

3 medium sized potatoes

3 cups cleaned and chopped leeks

1 medium stalk celery, chopped

1 large carrot, chopped

4 cups water

1 1/2 tsp. salt

1 cup unsweetened soymilk

freshly ground black pepper

optional: snippets of fresh herbs
(thyme, marjoram, basil)

1) Scrub potatoes and cut them into chunks (I always peel them first) Place them in a soup pot or dutch oven with the leeks, celery, carrot, water, and salt. Bring to a boil, cover, and cook until potatoes are tender (about 20 minutes). Remove from heat and cool.

2) Puree the soup in batches in a blender or food processor. (I just use my immerseable stick blender and puree it in the pot while it’s still hot — what a time-saver!) Return the puree to the pot, and stir in the soymilk.

3) Add black pepper to taste, and adjust salt if necessary. Can be served hot or cold (hot is delicious), with a sprinkling of fresh herbs, if desired.

Creamy, low fat, wonderful!

This is an easy salad to throw together the night before your event. We like it served with guacamole and tortilla chips. If you have any leftover you can add some cooked pasta (and a little extra salsa if necessary) to it and have it either cold or hot the next day.

Ingredients:

1 16 oz. can black or dark red kidney beans, drained and rinsed

1 16 oz. can corn, drained and rinsed

1 small can sliced black olives, drained and rinsed

1/2 – 3/4 c. chunky style salsa

1/2 chopped green or red pepper

3 sliced scallions

juice of 1 lime

1 Tbsp. extra virgin olive oil

salt and pepper to taste

Combine all ingredients in a bowl and toss gently.  Refrigerate several hours before serving for flavors to blend.

I took this to a covered dish picnic today and had several requests for the recipe. It’s really quite simple, so here it is for you to try:)

1 large cucumber, peeled and thinly sliced

Combine in a cup:  1 tsp. salt

2 Tbsp. Nayonaise (soy Miracle Whip type dressing)

2 Tbsp. white vinegar

1 tsp. dry dill weed or one sprig of fresh dill

Pour sauce over cucumber slices and toss lightly until all slices are coated. Refrigerate at least 45 minutes before serving for flavors to blend. This recipe may be doubled or tripled — adjust salt measurement to your preference.

Okay, here is another good zucchini recipe for your bumper crop. This is a creamy soup with a beautiful green color — it even looks healthy! It can be eaten hot or cold and can be frozen if you want to double the recipe and save some for another time.  

Ingredients:

1 qt. cubed zucchini (do not peel)

1 1/2 c. water

1/2 tsp. salt

1/4 tsp. pepper

2 vegetable bouillon cubes OR 2 packets G. Washington’s Golden Seasoning and Broth

1 tsp. dry dill weed

1/2 c. chopped onion

2 Tbsp. margarine or organic butter (I substitute olive oil for this)

Method:

Combine all ingredients (except onions and butter) and cook until fork tender, about 7 – 10 minutes. Cool.

Meanwhile, Saute the onions in butter (or olive oil). Cool.

When everything has cooled to room temperature put it all in a blender and puree until creamy and no chunks remain. Or, if you have a submersible stick blender you don’t even have to wait for the soup to cool. You can just blend it in the pot while it’s still hot.

It is summer, and if your garden is anything like mine you have enough zucchini to feed an army. If not, the farmers markets have them in abundance, and they’re very inexpensive right now.

This recipe was originally given to me by my niece and has been used by our family for years. It is the one all the kids ask for when they leave home and start cooking for themselves. I have made a few adjustments to make it even more vegetarian (healthy). In our house it is the main course and always served with cranberry sauce.

Ingredients:

3 c. cubed zucchini (do not peel)

3 lg. carrots, shredded

1/2 c. chopped onion

1 can cream of mushroom or celery soup

1 c. Sour Supreme imitation sour cream

1/4 – 1/2 c. margarine or organic butter (you decide which you think is the healthier choice)

1/2 bag Pepperidge Farms Herb Flavored Stuffing Mix (The original recipe calls for 1 box of Stove Top Stuffing Mix, but they all contain chicken broth, so I don’t use it)

LIGHTLIFE Chick’n Style Strips, 1/2 package,  chopped (optional)*

Method:

Stir fry the zucchini, carrots, and onion until just tender (do not add water as zucchini is very moist). Set aside.

In a bowl mix together the soup and imitation sour cream.*If you are using the optional Chick’n Strips add those to the bowl now and gently stir. (It’s good with or without them).

In a pot melt the margarine (or butter), remove from heat, and add stuffing mix.  Toss to coat.

In a glass casserole dish layer:

1/2 stuffing mixture

the zucchini stir-fry mixture

the soup/ imitation sour cream mixture

the remaining 1/2 stuffing mixture

Bake at 350 degrees for 25 – 30 minutes

This recipe may be doubled for a crowd — just bake it a little longer.

This is a so-o-o simple recipe for times when you are out of greens (or just want a change from a green salad), but still want to have a fresh salad with your meal. There are only two main ingredients plus my favorite honey/lemon dressing which I use on many salads. It’s a sweet/tangy flavor that appeals to adults and kids.

Salad Ingredients:

3 cups grated raw organic carrots (about 3 large carrots)

1/2 cup organic raisins

Dressing Ingredients:

Juice of one lemon

Equal amount of honey

Whisk lemon juice and honey together, and pour mixture over grated carrots and raisins. Refrigerate until served.

This is another good recipe for those who are wondering what a vegetarian could possibly throw on the grill for supper. We like to grill corn on the cob in the husks. This requires soaking the ears for at least one hour.
If the corn has a lot of silk you can peel back only the top half layers of husk and remove as much silk as possible. Then rewrap the husks over the corn. Or, you can cut off as much silk as is hanging outside the husks. Usually I just leave it on. Once the corn is grilled the husk and silk remove easily, and that is part of the fun of eating outdoors anyway, and a way to get your guests involved in the fun, too.
Once the silk issue is dealt with, simply put the ears of corn in the sink and fill it with enough water to completely cover, and let them soak. I like to do this on a Sunday just before leaving for church. Then, when we get home and fire up the grill the corn is all ready to go.
Remove the corn from the water and shake to remove excess water. Place on cooking grate and cook on indirect/medium heat for about 25 minutes, turning 3 times. Husks may get brown and shriveled — don’t worry about that.
The corn will be very hot! Wear gloves or use ovenmitts to protect your hands while husking. (Each person husks his own ear of corn, so have a bucket handy for husks).
REMEMBER: organic corn is always your best choice.

Ingredients:
1/2 cup 1 percent tofu, soft
2 Tbsp. tofu or soy or nonfat milk
2 Tbsp. olive oil
2 – 3 Tbsp. lemon juice
1 tsp. honey
1/4 tsp. salt
1/4 tsp. garlic powder
2 tsp. fresh dill or 1/2 – 1 tsp dried dill

1. Combine all ingredients except the dill in the blender and blend until smooth. Scrape the sides of the blender as needed. Add more milk as needed to get a consistency that is quite thin and pourable.*

2. Pour into bowl and stir in dill. Add more lemon juice if a tangier taste is preferred.

Makes 1 cup
prep time: 5 minutes

*This dressing can be made thinner so it’s pourable, or thicker if used for a dip. It can be made with a variety of herbs, preferably fresh herbs for the best flavor.

When summer comes everyone wants to grill something delicious and eat outside. Vegetarians are often clueless about what to do when that urge strikes. When your meat-eating friends are grilling steaks and chicken, what are you supposed to do? Nuke another veggie burger?
We have found that grilled or broiled Vegetable Wraps are not only delicious, but beautiful — much more colorful and appetizing than a hunk of brown meat. Plus, you can do all the slicing and dicing the day before and allow the veggies to marinate overnight. The next day you only have to broil or grill them for a few minutes, and they’re ready to wrap.

Ingredients:
Any combination of 1/2 inch sliced zucchini, yellow summer squash, eggplant, and red, green, and/or yellow sweet peppers . (Slice enough to fill a large oblong glass lasagna-type casserole dish).
1 large onion cut into eighths
2 – 3 cloves of thinly sliced fresh garlic

Marinade:
1/3 c olive oil
2 – 3 Tbsps. balsamic vinegar
1 tsp. Italian seasoning
1/4 tsp. salt
Drizzle marinade mixture over vegetables and gently stir and toss to coat them. (Use more marinade if desired). Cover with plastic wrap and allow to marinate in the refrigerator overnight.

The next day:
Preheat oven on BROIL setting. Spread marinated vegetables on a large PAM-sprayed baking sheet (with sides). Broil for 4 minutes, turn veggies, broil for another 4 minutes. Repeat until done. This doesn’t take too long — about 10 – 15 minutes total. The veggies will be done when they are slightly wilted and browned. — OR —
If you want to use your outdoor gas grill instead of the oven broiler, just put the prepared vegetables on a double thickness of PAM-sprayed heavy-duty aluminum foil. Cover with another double layer foil, and securely seal edges. Place on center grate and turn package over once or twice during cooking.
Serve on whole wheat tortilla wraps with veggie cheese and Creamy Herb Dressing*

Bensi (Italian restaurant) at The Shoppes at Wyomissing, Woodland Rd., Wyomissing, PA, (610) 375-3222.

Hours- daily: 11:00am – 11:00pm, Fri. and Sat.: 11:00am – midnight

   Bensi is a new restaurant in the Reading area. It is located in the Shoppes at Wyomissing mall which contains a collection of upscale clothing/accessories stores and a couple of other restaurants. The cuisine at Bensi is Italian, and it is open for a casual lunch break while shopping or a special dinner date.

   My daughter and I visited on a Friday afternoon. I couldn’t understand why we were told that there was a 15 minute wait for a table when two thirds of the restaurant was empty, but we were. Our waiter set us up to enjoy the experience with his opening words. When we commented that this was our first time at the restaurant he enthusiastically replied, “You are in for a treat!” , and he handed us their heavy menu.

   We were happy to see that there were many vegetarian options, from unusual salads to creative entrees. If you can’t find something to eat at Bensi you’re just not trying. I ordered the rigatoni with cauliflower, white beans, tomatoes and spinach. My daughter had the penne with vodka sauce. We also ordered side salads, which were huge and very fresh. A crusty loaf of white bread (wish it could have been whole grain) and butter were complementary — we requested olive oil instead of the butter and were promptly accommodated with a dish of olive oil and herbs.

   The serving sizes were generous and the staff pleasant and attentive. We both thought our entrees could have been more highly seasoned — a little soy sauce or pesto would have added some zing to mine. Instead, we made do with the salt and pepper on the table, which was okay. (Maybe they were thinking of folks who are on a salt restricted diet or those who simply prefer to control their own seasonings — I give them the benefit of the doubt). We had plenty leftover to take home, and were too stuffed to even consider dessert. I finished my leftovers the next day with a few spritzes of Bragg’s Liquid Aminos, and that was just what it needed.

    Dinner entrees at Bensi are priced from $10.95 – $24.95. Lunch entrees are a few dollars less. Phone reservations are recommended for parties of 7 or more. I would definitely go back – I can’t wait to try some of the other original menu items that are so unusual for health conscious diners to find in Berks County. I would recommend this restaurant to friends.

   This is a super simple recipe that I use for picnic dinners. There is minimal preparation (quick!) and clean-up (gotta love that!), and it’s so-o-o yummy your family will beg for seconds. You can alter the seasonings by using whatever you prefer, but the preparation and baking times remain the same. I usually serve this cook-out favorite with veggie burgers, vegetarian baked beans, and some type of salad.

INGREDIENTS:

6 large potatoes (cut into planks)

1/4 c. light olive oil

1 packet Taco Seasoning, Hidden Valley Salad Dressing Mix, or any kind of seasoning mix you like — you choose. I have even made my own mix (using salt, pepper, paprika, and garlic powder), and it turned out great.

METHOD:

   Preheat oven to 400 degrees

   Spray a large oblong baking pan with PAM or olive oil.

   Scrub and dry potatoes. Cut each potatoes lengthwise into 6 – 8 planks.

   In a large plastic bag (a gallon size freezer bag works well) place all ingredients. Close tightly and shake to completely coat and season all the potatoes.

   Spread potatoes on prepared pan. Bake for 20 minutes, flip potatoes over, and bake for another 20 minutes. That’s it!

   An absolutely free vegetarian starter kit is available at www.goveg.com/order.asp . This website contains  information from and about PETA, People for the Ethical Treatment of Animals. The vegetarian starter kit contains lots of resource materials and some great vegan recipes. If you are at all interested in the purity of the foods you eat and protecting the planet this is a valuable educational website.

   “Divine Health” is a part of a unique book genre called a Biblezine. It is the complete NKJV New Testament, but with added articles on health and wellness edited by Dr. Don and Mary Colbert. Every page contains scriptural wisdom as well as tips on natural treatments, food facts, spices of the Bible, recipes, beauty and health information, and more. 

   Let me just say as clearly as possible: I LOVE THIS BIBLE! It adds a whole new dimension to personal Bible reading. Although not promoting a completely vegetarian lifestyle, each time I sit down to read it is an enlightening experience making the Bible so applicable to where I live today and questions I have about maintaining a healthy body, relating all that information back to the Word of God. I am thoroughly enjoying my current journey through the “Divine Health” New Testament and highly recommend it to anyone especially those who have read the scriptures before and are looking for a refreshing spin on age-old wisdom.

   “Divine Health” Biblezine is about the size of, and looks like, a magazine making it convenient to take along in a briefcase, beach bag, or backpack. The colorful photographs and artwork compliment the magazine format, and there are even areas provided for your own personal notes. “Divine Health” Biblezine is published by Nelson Bibles and can be purchased for$16.99 U.S. .

This is another good way to use Vegetarian Taco “Meat.” It is also an excellent way to use leftover brown rice and mashed potatoes. (I always like to cook large quantities of rice and Taco “Meat” so there is always some in the freezer to use in this recipe). I have served this Shepherd’s Pie to carnivores, and they don’t believe me when I tell them that it really doesn’t contain any meat. It is a hearty, filling meal served with any vegetarian gravy (Hain’s gravy mixes are good in a pinch — just add water, heat, and stir and you have gravy!)

Ingredients:

1 1/2 c. Taco “Meat” (see recipe)

1 1/2 c. cooked brown rice

1 small onion, chopped

2 cloves garlic, minced

1 stalk celery, thinly sliced

1 small carrot, diced

1 c. bread crumbs

1 Tbsp. Dijon mustard

2 tsp. each dried parsley and basil

3/4 sea salt, if desired

2 tsp. oil

   In a small pan saute the onions in oil until translucent. Then add celery, garlic, and carrot; cover and cook for 5 minutes.

    Put vegetables into a large mixing bowl and add bread crumbs, rice, and Taco “Meat.” Add the dijon mustard and spices; mix well. (Add a little water or broth if it seems too dry. It should be the consistency of raw meatloaf).

   Place mixture in a lightly oiled 9″ x 9″ baking pan. Spread a thick layer of mashed potatoes on top (I have used prepared instant mashed potatoes when I didn’t have leftover mashed, and they work great).

   Bake uncovered for 30 – 40 minutes at 375 degrees. (When done you may want to sprinkle a little rice Parmesan cheese or Gomasio (sesame seasoning) on top just for looks. Serve with vegetarian gravy and a salad.

   This is a recipe that was given to me by my niece, Debbie. I have changed some of the ingredients to make it vegetarian, and it is delicious. This is something perfect to take to a picnic or covered dish dinner. Bet there won’t be any left to take home!

1 recipe for Vegetarian Taco “Meat” (above)

1/3 c. vegetarian sour cream (I use Sour Supreme, Better Than Sour Cream, by Tofutti)

1/3 c. Vegenaise

1/2 c. shredded cheddar veggie cheese

1 Tbsp. chopped onion

1 c. Bisquick baking mix

1/4 c. cold water

1 – 2 medium tomatoes, thinly sliced

1/2 c. chopped green bell pepper

   Preheat oven to 375 degrees. Grease a square baking pan (8″x8″ or 9″x9″)

   In a bowl mix together the Sour Supreme, Vegenaise, veggie cheese, and onion; reserve.

   In another bowl mix the baking mix and water together until a soft dough forms.

   Pat the dough into the prepared pan, pressing the dough 1/2 inch up the sides of the pan. Layer taco “meat,” tomatoes, and green pepper in the pan. Spoon Sour Supreme mixture over the top. Sprinkle with paprika if desired.

   Bake about 25 – 30 minutes until edges of dough are light brown. Enjoy!

   This is an easy meat substitute our family prefers when we have tacos. (Of course, you could always use the frozen veggie crumbles from the supermarket, but this is so much cheaper. You can make it for less than 1/3 the cost!) Just use this in place of the normal taco meat, add lettuce, tomatoes, veggie cheese, and whatever else you desire, and you will have a fun, everyone-makes-his-own meal.

    I usually triple this recipe so that I have leftovers to freeze. Then I always have some ready to use in other recipes. I will post some recipes which include this Taco “Meat”, and you will see just how versatile it is. Cinco de Mayo will be here in just a few days, so plan your menu now!

1 c. dry lentils (sort and rinse)

2 c. water, add more if needed

1/4 c. chopped onion

3 cloves garlic, minced

1 pkg. dry taco seasoning

1 pkg. Sazon seasoning or Bragg’s Liquid Amino Acids to taste

   Cook lentils in water until tender (30-45 minutes). Meanwhile, steam saute the onions and garlic for a few minutes and add to lentils. When lentils are almost done add dry taco seasoning and Sazon or Bragg’s to taste. Serve in place of meat filling in tacos.

   I try to drink one or two glasses of carrot juice everyday. It always bothers me to throw away the carrot pulp after juicing, so I’ve found some creative ways to use it (besides just compost). This is one recipe I make often, and everyone seems to like it. The ingredients aren’t exact and you can adjust them according to the amount of carrot pulp you are using and your own personal tastes. The one thing I keep constant is the equal ratio of carrot pulp and cooked brown rice.

equal amounts of fresh carrot pulp and cooked brown rice (a good way to use up leftover rice)

finely chopped sweet red and green peppers

finely chopped onion

1 – 2 cloves pressed garlic

1 – 2 Tbsp. Braggs Liquid Amino Acids (or soy sauce), to taste

1 tsp. Old Bay Seasoning

1 tsp. Nori (kelp) flakes

1 – 2 Ener-G Egg replacer (according to package directions)

Seasoned bread crumbs (enough to hold it all together when molded into cakes)

   Put all ingredients into a large bowl and mix well with a wooden spoon. You want the mixture to hold together and not be crumbly. With your hands form handfuls of mixture into oval shaped patties, about 3/4 inch thick. (Wetting your hands during this process helps keep the mixture from sticking to your hands).

   Fry patties, several at a time, in a large heavy frying pan containing about 1/8 inch hot oil. I use light olive oil — not the extra virgin kind (save extra virgin olive oil for your salad dressings). I have also baked them on an oil sprayed pan in a 400 degree oven for about 30 minutes, spray cakes, and turn once. I like the way they turn out fried better because they are firmer, but you have to stand there while frying. Baking is easier, and doesn’t require your full attention, but the cakes will be less firm. Either way these are delicious!

   Serve these with a sauce made from Vegenaise and horseradish. Make it as hot as you like.

   “The body of Christ is so sick that it has to leave the front lines of battle with Satan and attend to its wounded masses.” That sentence grabbed my attention on the first page of the preface. Douglas Polk has the courage and conviction to state the obvious and back his statements up not only with scientific research but also biblical authority. This author does an excellent job of pointing out how we Christians are “missing it” in the areas of health and healing and encourages us to make sure that our lifestyle mirrors our testimony. Sure, we pray for the sick, but how many sermons have you heard recently about how to stay healthy? It’s all there in the Bible — really!

   If you have questions on this topic, concerns about your spiritual and physical health, and wonder what God has to say about it, then you must read this book. It is deep, it is thorough, and it is challenging — the most insightful Christian book I have read in a long time. You can order “Winning the Battle for the Body” at www.hacres.com

   I must applaud my husband, who has been a real sport about sampling, and even learning to like, all the “bunny food” and tofu I have served him over the last 9 years when he joined me in this vegetarian lifestyle. Once upon a time my husband told me that his favorite meal was meatloaf, mashed potatoes with gravy, and peas. Let me assure you it has been A LONG TIME since he’s had that meal! So he was more than pleased when I served this Lentil Loaf last night with, you guessed it, mashed potatoes, gravy, and peas.

   I found this recipe on-line. It was listed as an adaptation of a recipe in Linda McCartney’s Home Cooking vegetarian cookbook. I made a couple of changes myself, and think it is a wonderful meatless loaf recipe. I found that it is best to make it ahead of time (the day before is good) because that gives the loaf time to firm up in the pan. After it is completely cooled you can easily slice and reheat individual portions to serve.

1 1/2 c. lentils

1 c. grated veggie cheddar cheese

1 onion chopped

salt and pepper to taste

1 tsp. dried herbs (I used poultry seasoning)

1 c. Italian breadcrumbs

1 egg replacer (I used Ener-G Egg Replacer)

3 Tbs. organic butter

   Preheat oven to 350 degrees. Spray 1 lb. loaf pan with PAM or equivalent.

   Wash lentils and drain. Cover lentils with 3 – 3 1/2 c. water in a large saucepan. Cover and bring to a boil. Simmer 20-30 minutes until fairly soft.

   Mix in veggie cheese, onions, salt, pepper, and herbs.

   Add breadcrumbs, egg replacer, and butter to the lentil mixture. (Add more breadcrumbs if it seems too wet and sloppy).

   Press mixture into prepared loaf pan and bake for 40-45 minutes. Cool completely before removing from pan.

   Serve with vegetarian gravy.

   This is a recipe my daughter, Shannon, made and shared with us tonight. She found it in a “Woman’s Day” magazine that I had given her (who knew it was there), and it was so simple and totally different that I just have to share it. I love that it is so healthy and fun to eat — you just might find the kids snacking on these!

Preheat oven to 350 degrees.

Wash one bunch of kale and dry thoroughly. Remove stems and thick veins, and cut leaves into pieces about 2″ x 2″.

Spread cut leaves on a cookie sheet, salt to taste, and bake for about 12 minutes. They will be crisp, light, and frilly. So tasty and healthy!

   This is a favorite make-ahead recipe of mine. If you mix together all the ingredients but the pasta the night before, then making dinner the next day will be easy. This is so great to do if you’re expecting company for dinner and have to work that day. Plan ahead, and all you have to do before your guests arrive is make the pasta and this dish is DONE! 

    I have also added leftover grilled vegetables along with the pasta, and this made the dish even more interesting. I love the new wholegrain pastas that are now available in supermarkets making even a pasta dish healthy.

1/4 cup oil-packed sun-dried tomatoes, chopped, plus 1 Tbsp. reserved oil

1/4 cup pitted kalamata olives, chopped

1 Tbsp. extra virgin olive oil

2 lg. cloves garlic, finely chopped

1/4 tsp. oregano

1/4 cup toasted pine nuts (Optional, but so good). I just toast them in the toaster oven.

salt and pepper to taste

   Place all of the above ingredients into a bowl and set aside. (Cover and refrigerate if using tomorrow).

   Meanwhile prepare 8 oz. of your favorite pasta (Try the wholegrain — rotelli works really well) according to package directions. Drain. If adding any leftover veggies warm them up now.

   Mix everything together.

   ADD: 1/4 – 1/2 cup pesto, (small jars of pesto can be found near spaghetti sauce in the supermarket). The pesto will add a lot of flavor, color, and texture.

   Here are two very simple raw puddings that are rich and creamy without any milk or butterfat. Don’t let the word “avocado” scare you — no one will guess your secret ingredient in these yummy desserts.

   I use medium size Haas avocados. They are best when they are very dark green, almost black, but still kind of firm. If the skin feels too squishy it is too old. If the skin is still hard and green it isn’t ripe enough yet.

NO CHOCOLATE PUDDING

2 medium, ripe avocados (peeled and pitted)

1/2 cup carob powder (or to taste)

3/4 cup maple syrup (or to taste)

1/2 Tsp. vanilla

  Puree all ingredients in food processor until smooth and creamy. Chill, serve.

KEY LIME PUDDING

1 medium, ripe avocado (peeled and pitted)

1 ripe banana (peeled and sliced)

juice of 1/2 lemon

juice of 1/2 lime

1/4 – 1/3 cup honey (to taste)

   Blend all ingredients in a food processor until creamy. Chill, serve.

   This time of year, when the weather traps us inside, I always like to fill the kitchen with the wonderful smells I remember from childhood. Something sweet and creamy, like this vegan rice pudding, is the perfect comfort food for dessert or even breakfast on a cold day. There are only a few ingredients, and it goes together quickly. It does take a long time to bake, but the way the house smells as it bakes makes it worth the time. Everyone who comes in will say, “Yum, what smells so good?”

BAKED RICE PUDDING (vegan)

1/2 cup white or brown rice (brown rice takes a little longer to cook)

4 c. soy milk

2 tsp. vanilla

1 tsp. cinnamon

dash of nutmeg

1/4 c. honey

   Preheat oven to 275 degrees. Mix all ingredients together in a bowl and then transfer to a lightly sprayed, ovenproof, 1 1/2 qt. casserole.

   Bake uncovered for 2 – 3 hours, stirring every half hour, until done. Remove from oven just before rice is completely done because it will continue to cook a little as the rice cools. If you cook until you think it’s completely done the rice may get mushy as it cools, and I think rice pudding is best when each grain of rice is separate and distinct — not one congealed mass.

   Serve warm or cold — it’s delicious either way!

Baked Rice Pudding (vegan)

   I recently purchased two books by the same two authors. Rory Freedman and Kim Barnouin, the authors of “Skinny Bitch” tell it like it is when describing the failure of the standard American diet and the horrors of factory farming and  animal industry today. If you can’t think of any good reason to be a vegetarian, then you should read this book. Once through, you won’t be able to think of one good reason to not be a vegetarian. The authors so “eloquently” state the facts that any rational person must agree with them. If you need a good swift kick in the pants then this is the book for you, but consider yourself warned. My only criticism is that the language they use is so very vulgar. For two such beautiful girls they have mouths like sewers, and how attractive is that?

   “Skinny Bitch in the Kitch” is the sequel cookbook to “Skinny Bitch.” The language is the same, but the recipes are better than you would expect in a vegan cookbook. You can tell that these ladies really love to eat! They offer the kinds of recipes I like: easy, simple, and delicious. The ingredients are not exotic, and they seem to anticipate your questions with sensible explanations along the way. Many of the recipes are the comfort food we remember from childhood. The “Tuna” Salad Sandwich recipe is a keeper, and the “Chicken” Noodle Soup is as close to Mom’s, without the cluck, as you will ever get. This is an excellent vegan cookbook — just be prepared to look beyond the language (and hide it from the kids. 9 – 12 year-olds find this kind of “potty talk” hilarious, and you will never live it down). 

   Recently I have been browsing through some other vegetarian blogs, and I must say that my vegetarian philosophy (and cooking philosophy, in general) differs quite a bit from some of the sites I have seen. When I see a vegan blog full of recipes for fat and sugar laden desserts I just have to ask “WHY?”

   First of all, I am  vegetarian for health reasons. I believe that everything we put into our mouths should contribute to our overall health in some way. I try to eat as naturally as possible. If I question an ingredient I ask myself, “Did Adam and Eve have this available in the garden?” “Is it of animal origin?” “Is it healthy?” When I ponder these points I can usually come up with a suitable replacement for any ingredient in a recipe.

   Secondly, I believe that a recipe should be easy to prepare, easy to duplicate, reliable, and need only a minimal list of ingredients. Some of the recipes I’ve seen look enticing, but realistically, how many of us have an entire afternoon to devote to preparing supper? A good recipe should be ready to eat in an hour or less. The goal here is to EAT, right? — not just to putz around in the kitchen. I am not against using pesto or roasted red peppers that come in a jar or from the farmers market. Don’t labor over the little things .

   I also believe that if you have a favorite traditional family recipe then you SHOULD try to duplicate it in a healthy way. Your family will thank you for making the effort, and they will more easily transition into the vegetarian lifestyle you are trying to promote. What I am saying here is, “Don’t let tofu be the first vegetarian dish you serve to your carnivore relatives.”

   In other words: Keep it simple, keep it easy, serve whatever you make with love and genuine concern for the health of those who will eat what you make.

Thaiwat Restaurant, 1145 Berkshire Blvd. (between Redners and Walmart), Wyomissing, PA, (610) 898-9191

   Thaiwat is a small family-owned Thai restaurant, less than a year old. The casual decor is done in a lovely oriental motif, and everything looks very clean and orderly. I must mention their lovely jade green china — very unusual to see dishes this nice in most restaurants. The menus themselves are classy heavy black book-type things which hold an extensive offering of traditional Thai appetizers, soups, salads, entrees, and desserts. There is a vegetarian section on the menu, but any dish may be altered to be vegetarian or to meet any diet or allergy requirements.

   The vegetarian Tom Kha (coconut soup) is outstanding. If you don’t order it with your dinner, then I would suggest taking some home with you. (This restaurant also has take-out service available for those nights when you just don’t feel like cooking).  The Pad Thai is a favorite of mine — the vegetarian version (without egg) is excellent served with  sides of fresh crunchy bean sprouts, sliced lemon, and peanuts. An unusual dish on the menu is called “Jack and Sue,” a spicy heart-shaped vegetable pattie served on a bed of rice and vegetables. (I bet you won’t find that anywhere else!)

   If you still have room, several desserts are available for your sweet tooth. As long as you’re eating Thai try something traditional like the Mango Sticky Rice or Fried Banana — both are yummy, and you can have ice cream any day, right?

   Prices are moderate. Sometimes this restaurant is very crowded and there is a wait, and at others it is almost empty, so to be safe call ahead for reservations. Convenient location and plenty of parking. Closed on Mondays.