MIDDLE EASTERN: Falafel

Here's a recipe from the show Party Line with the Hearty Boys (from the Food Network). The Boyd family enjoyed these last night in Texas. The original recipe calls for these to be eaten in lettuce cups, but we ate them in plain ol' pita bread with veggies and hummus.

1 (15-ounce) can chickpeas

2 garlic cloves, crushed

1/4 cup diced onion

1/2 cup parsley leaves

1/2 teaspoon salt

1/2 teaspoon ground cumin

1/2 teaspoon red pepper flakes

1/2 teaspoon dried mint

1 tablespoon tahini

1 teaspoon fresh lemon juice

1 teaspoon baking powder

3 1/2 tablespoons all-purpose flour

2 cups vegetable oil

Garlic Tahini Sauce, recipe follows

Mint leaves, for garnish

1. Preheat the oven to 200 degrees F.
2. Put the chickpeas, garlic, onion, parsley, salt, cumin, red pepper flakes, mint, tahini and lemon juice into the bowl of a food processor and pulse until it forms a rough paste. Add the baking powder and flour and pulse until well combined.
3. Pour the oil into a skillet and place over medium high-heat for 2 to 3 minutes. Carefully drop the falafel into the hot oil by the heaping tablespoonful, in batches. Fry until golden, about 1 1/2 to 2 minutes. Flip and repeat on the other side. Remove to a paper towel lined dish. Repeat with the remaining falafel. Keep warm in a low oven until ready to serve.

Garlic Tahini Sauce:

3 tablespoons tahini

1/2 teaspoon minced garlic

2 tablespoons honey

2 tablespoons water

1 teaspoon soy sauce

1 teaspoon lemon juice

1 tablespoon chopped parsley leaves

1 tablespoon chopped mint leaves

Pinch salt

Put the tahini, garlic, honey, water, soy sauce and lemon juice into a bowl and whisk until smooth. Stir in the chopped parsley, mint and salt and refrigerate until ready to use. Bring back to room temperature before serving.

I AM SO EXCITED!

One of the wonderful things about losing our hard drive is that Jeff and I have spent the last, um..., five hours looking through all of the backup CDs we made while we had our laptop. I discovered a little folder of recipes I had saved, and several of them were ones I had since lost. So here they are, happy to be home again.

NORTH AMERICAN: Nut Butter Banana Smoothie

1 cup milk or milk substitute

¼ cup nut butter

1 ½ cups frozen banana slices

Mix together in a blender.

FUSION: Miso Chili

1 onion, chopped

½ cup water

red or green pepper, seeded and chopped

½ tsp ground black pepper

2 cloves garlic, minced

½ TBSP dried oregano

28 oz can crushed tomatoes

2 tsp chili powder

1 ½ cups kidney beans

chopped fresh cilantro for garnish

1 cup cooked brown rice or quinoa

14 oz can stewed tomatoes

2 TBSP miso

1. In a large saucepan, heat oil over medium heat. Add onion, pepper, and garlic, cooking until softened.
2. Add tomatoes, beans, grains, and dried seasoning.
3. Dilute miso in ½ cup water and add to saucepan. Simmer 25-30 minutes, stirring occasionally. Remove from heat and garnish in individual bowls with cilantro.

From a tofu/soyfoods cookbook

FUSION: Lentil/Miso Soup

1 cup lentils
5-5 ½ cups water
2 TBSP oil
½ cup sliced onions
½ cup sliced carrots
¾ cup chopped celery
1 clove garlic, crushed
3 ½ TBSP miso creamed with ¼ cup water
2 TBSP butter
½ tsp oregano, thyme, or rosemary
dash of black pepper
1 TBSP parsley

1. After soaking overnight, cook lentils in the water by simmering them for two hours.
2. Sauté onions, carrots, celery, and garlic in oil. Add ¼ cup water, cover and simmer for 10-15 minutes until water is gone.
3. Stir miso, butter, spices, and vegetables into lentils. Cover and allow to stand for at least 10 minutes.

From a tofu/soyfoods cookbook

WORLD: Garlic Potatoes with Chicken

2 pounds thin-skinned red and/or white potatoes (about 18)
1 TPSP olive oil
1 onion
12 ½ oz. chicken OR veggie chicken OR 10 oz. firm tofu, cubed
1 bulb garlic, cloves peeled
3 TBSP dried tomatoes, rehydrated and minced
2 tsp fresh rosemary leaves
salt to taste (optional)
fresh rosemary sprigs for garnish

1. Scrub potatoes. In 500ºF oven, heat oil in a 10”x15” roasting pan until hot, about 1 ½ minutes. Add potatoes and onion; shake pan to coat vegetables with oil. Cook 15 minutes, then add chicken or tofu cubes and garlic and cook 30 minutes more, stirring vegetables every 10 minutes.
2. Stir tomatoes and rosemary leaves into potato mixture. Add salt to taste, if desired. Pour onto serving platter and garnish with rosemary sprigs.

Serves 6.

Note: The first time I cooked this, the veggies burned, so next time I used a little more olive oil and made sure to cut everything to about the same size.

I think this recipe was from the second Healthy Choices cookbook.

NORTH AMERICAN: CRONshake

2/3 cup frozen or fresh strawberries

1 cup milk or milk substitute

1 ½ oz. tofu (roughly ¼ block)

½ banana

cinnamon

stevia powder

Blend strawberries, milk, tofu, and banana. Add cinnamon and/or stevia powder to taste.

From Beyond the 120 Year Diet

YEMENITE: Unstuffed Cabbage

From Faye Levy's International Vegetable Cookbook

This is one of my long-lost recipes. When I pulled this book off the library shelf, flipped to the Index, and saw Unstuffed Cabbage, I just stood there hugging the book for a full minute.

2 TBSP vegetable oil
2 medium onions, sliced
1 small head cabbage, shredded (1-1 1/4 pounds or 8-10 cups)
Salt and freshly ground pepper
4 large garlic cloves, chopped
2 tsp ground cumin
1/2 tsp turmeric
2 cups long-grain white rice
1 quart chicken or vegetable stock
4 plum tomatoes, diced

1. Heat oil in a large casserole or Dutch oven. Add onions and saute over medium heat for five minutes or until softened.
2. Add cabbage and salt, cover, and cook over low heat, stirring often, for five minutes to wilt.
3. Add garlic, cumin, turmeric, and rice and saute about two minutes.
4. Add broth, salt, and pepper. Stir and bring to boil, cover, and cook over low heat for fifteen minutes.
5. Sprinkle tomato on top, cover, and cook five minutes or until rice is tender. Taste and adjust seasoning.

ITALIAN: Whole-Wheat Pasta with Lentils, Spinach, and Leeks

I found this recipe in a magazine, though I can't remember which one. Maybe Real Simple or Body & Soul. I adjusted the ingredients a little because I don't like spinach in large amounts. You can add more spinach if you like. I also soaked the lentils for a few hours before cooking.

2 cups (14 ounces) French green lentils
2 garlic cloves
1 dried bay leaf
1 pound small whole-wheat chiocciole or other small tubular pasta
2 TBSP extra-virgin olive oil
4 leeks (about 1 3/4 pounds), white and light green parts only, sliced into 1/8-inch rounds, washed well and drained
1 tsp chopped fresh thyme
1 1/2 tsp coarse salt
Freshly ground black pepper
4 ounces baby spinach, washed

1. In a medium saucepan, combine lentils, 1 whole garlic clove, and the bay leaf. Add enough cold water to cover by two inches. Bring to a boil over medium-high heat. Reduce heat to medium-low, and simmer until lentils are tender, 20 to 25 minutes. Drain, and discard garlic clove and bay leaf; set the lentils aside.
2. Bring a large pot of water to a boil. Add pasta; cook until al dente according to package instructions, about seven minutes. Drain pasta, reserving 1 cup cooking liquid. Place pasta in a large bowl.
3. Meanwhile, mince remaining garlic clove. In a large saute pan, heat oil over medium heat. Add minced garlic, leeks, and thyme; cook, stirring occasionally, until leeks are soft but not browned, about five minutes. Add cooked lentils and salt; season with pepper.
4. Add spinach and reserved cooking liquid to pan; toss to wilt spinach, about 2 minutes. Pour mixture over pasta, tossing to combine. Serve immediately.

AMERICAN SOUTHWEST: South of-the-Border Sandwich Spread

From The Allergy Self-Help Cookbook by Marjorie Hurt Jones

While Jeff and I were watching Lars and the Real Girl the other night, we kept going back for more of this spread and toast. I didn't have any parsley, so I just doubled the celery leaves. Also, I used a combination of pinto beans and red beans with onions and garlic that I had cooked last week.

2 cups cooked pinto or kidney beans
1/4 cup tomato paste or ketchup
1/4 cup minced parsley
1/4 cup minced celery leaves
1/4 cup finely chopped onions
1/2 tsp salt
2 tsp mild or hot chili powder
1/8 tsp cayenne pepper

In a bowl, mash the beans with a fork. Stir in the tomato paste or ketchup, parsley, celery, onions, salt, chili powder, and cayenne. Adjust seasonings to taste. It's best if it's made a few hours ahead to allow the flavors to blend fully.

Dip Variation: Add 2 to 4 TBSP water until a dip consistency is reached.

SUBSTITUTE: Condensed Cream of Mushroom Soup

We had a dairy-free extravaganza today at lunch. I needed a substitute for cream of mushroom soup. I've heard that there is a company out there somewhere that makes a dairy-free version, but I haven't found it yet. Here's a recipe I found at VegWeb.

2 TBSP butter substitute
2 TBSP canola oil
1/4 cup all-purpose flour
1/4 tsp salt
2 fresh mushrooms, chopped
10 ounces milk substitute

1. Heat butter and oil. Then add flour and salt, stirring until well-blended.
2. Add mushrooms and cook about a minute, just to soften.
3. Add milk and stir until thickened.

This is a substitute for one 10-ounce can of condensed cream of mushroom soup.

FUSION: Eggplant Pizzas

From The Allergy Self-Help Cookbook by Marjorie Hurt Jones, one of the greatest gifts I ever received (thank you Boyd parents!) during my struggle with food allergies.

1 medium eggplant (about 1 ¼ pounds), peeled and sliced ½” thick
Olive oil cooking spray
1 TBSP olive oil
1 large sweet onion, chopped
1 green bell pepper, chopped
2 cups chopped tomatoes
1 clove garlic, minced
1 ½ tsp mixed Italian herbs

1. Preheat oven to 350°F. Line a baking sheet with parchment paper. Mist both sides of each eggplant slice with the cooking spray. Arrange slices on the prepared baking sheet. Bake for 15 to 20 minutes, or until tender.
2. Heat the oil in a skillet over medium heat. Add the onion, pepper, tomatoes, and seasoning and cook for 15 minutes, or until the vegetables are soft. Stir in the garlic.
3. Place a heaping teaspoonful on each eggplant slice.
4. Bake for 10 minutes, or until heated through.

Top with grated or crumbled hard goat’s-milk cheese, if desired.

You can make this recipe ahead. Simply refrigerate the topped eggplant slices, then when ready to serve, bake for 12 to 15 minutes, or until heated through.

BRITISH: Apple-Sweetened Apple Crisp

Another recipe from The Allergy Self-Help Cookbook.

TOPPING:
¼ cup melted ghee or walnut oil
2 TBSP apple juice concentrate
2/3 cup rolled oats
½ cup oat bran
1/3 cup chopped walnuts
1 tsp ground cinnamon
¼ tsp freshly grated nutmeg
¼ tsp salt

FRUIT:
½ cup thawed apple juice concentrate
2 TBSP quick-cooking tapioca granules
6 cups peeled, sliced apples

1. TO MAKE THE TOPPING: Preheat the oven to 350°F. Mist a 9”x9” baking dish with cooking spray or oil it.
2. In a 2- or 3-quart saucepan, combine the ghee or oil and 2 TBSP apple juice concentrate. Heat over low heat until the ghee melts. Remove from the heat and stir in the rolled oats, oat bran, nuts, cinnamon, nutmeg, and salt. Mixture will be dry and crumbly.
3. TO MAKE THE FRUIT: In a large bowl, combine the apple juice concentrate and tapioca granules, and let soak for 15 minutes. Add the apples, stirring to coat. Pour into the prepared pan and distribute the crumbs evenly over the top. Cover loosely with foil and bake for 20 minutes.
4. Reduce the heat to 325°F and remove the foil. Bake for 12 to 15 minutes, or until the crumbs are brown. Cool for 20 to 30 minutes and serve warm.

MEXICAN: Taco Filling

From Simply in Season, a cookbook I got last Christmas from Ten Thousand Villages. The book is written by Mary Beth Lind and Cathleen Hockman-Wert.

1 pound ground meat or 2 cups kidney beans (cooked)
¾ cup onion, chopped
½ cup green pepper, chopped
1 carrot, shredded
3 cloves garlic, crushed
1 TBSP fresh cilantro, or 1 tsp dried
1 TBSP fresh parsley, or 1 tsp dried
2 tsp chili powder
2 tsp lime juice
1 tsp ground cumin
½ tsp salt
Dash of chipotle pepper or other hot chili pepper
¾ cup cooked rice

1. In a large frypan, sauté the meat, onions, green peppers, and carrot until the onions are clear and the meat is browned. If using beans, drain them, reserving the liquid, and set aside. Do not cook them with the onions, etc.
2. Add the garlic, cilantro, parsley, chili powder, lime juice, cumin, salt, and hot pepper. Sauté until the garlic is cooked. If using beans, add to the mixture with enough liquid so that it can simmer without getting dried out. If using meat, add liquid if needed so that it can stew a little, allowing flavors to blend.
3. Add the rice and stir well. Use mixture to top tortilla chips or to fill taco shells or tortillas. Garnish with any of the following: grated sharp cheese, chopped tomatoes, chopped onions, sliced jalapeno peppers, olives, shredded lettuce or spinach, fresh cilantro, chopped avocado, guacamole, salsa, sour cream, or plain yogurt.

WORLD: Autumn Vegetable Soup

Another recipe from Simply in Season.

½ cup onion, chopped
2 cloves garlic, minced
½ cup each kale, cabbage, carrots, red or green sweet pepper, chopped
½ tsp each salt, dried basil, dried oregano
1/8 tsp pepper
2 cups vegetable broth
1 cup tomato juice
¾ cup cooked beans
½ cup corn
2 tsp dried instant barley
2 tsp alphabet or orzo pasta
½ cup tomatoes
1 TBSP fresh parsley

1. In soup pot, sauté onion in 1 TBSP olive oil over medium heat until soft. Add garlic and sauté 1 minute.
2. Add kale, cabbage, carrots, peppers, salt, basil, oregano, and pepper. Sauté a little, then turn heat down to low, cover pan, and let cook about 5 minutes, stirring occasionally.
3. Add broth, tomato juice, beans, corn, barley, and pasta. Bring to a gentle boil and simmer about 15 minutes.
4. Add tomatoes and parsley. Simmer another few minutes.

NORTH AMERICAN: Chikburgers

Also from The Allergy Self-Help Cookbook.

4 boneless, skinless chicken breast halves (about 1-1 ¼ pounds) (use vege-chicken if your prefer)
¼ cup fruit juice or tomato juice
¼ cup water
1 ½ TBSP wheat-free tamari sauce, Worcestershire sauce, or steak sauce
½ tsp poultry seasoning
¼ cup spelt or kamut flour
½ tsp salt
1-2 TBSP vegetable oil

1. Using a meat mallet or heavy skillet, pound each piece of chicken to a uniform ½” to ¾” thick. Don’t pound if you’re using vege-meat.
2. In a bowl, combine the juice, water, sauce, and ¼ tsp of the poultry seasoning. Add the chicken, cover, and marinate in the refrigerator for at least 15 minutes (can marinate for as long as 24 hours). Drain on paper towels.
3. In a shallow bowl or on waxed paper, combine the flour, salt, and remaining ¼ tsp poultry seasoning. Add the chicken, turning to coat both sides of each piece.
4. Heat the oil in a large nonstick skillet over medium heat. Add the chicken and cook for 7 minutes. Turn and cook for 5 minutes, or until lightly browned and cooked through.

Variation: Substitute dried rosemary, tarragon, oregano, or basil for the poultry seasoning.

That’s what I did (a combination of all those herbs), and I loved them that way.

I also enjoy making chicken nuggets this way.

EUROPEAN: Breakfast

I got this from Everyday Vegan by Jeani-Rose Atchison. I think the oats are soaked overnight to help make the more digestible…I can’t remember.

1 apple, grated
1 tsp lemon juice
½ cup vegan yogurt
1 TBSP sunflower seeds
½ cup oats, soaked overnight in 1/3 cup water

Toss apple with lemon juice. Add other ingredients. Serve immediately.

WORLD: Frosty Banana and Peach Kinda-Like-Ice-Cream

This was originally a recipe for some kind of sauce, but when the food van brought us a load of peaches, Buffy and I ate this just like ice cream. You’ll need a sturdy blender or food processor.

1 cup chilled or partially frozen chopped peaches
1 ½ cups sliced frozen banana
2 tsp lemon juice or 1/8 tsp unbuffered vitamin C crystals
1-2 tsp light agave nectar or honey (optional)

Place the peaches in the blender. Process for 10 to 15 seconds, or until pureed. With the blender running, add the banana slices, a few at a time, until all are incorporated and the mixture thickens to the consistency of soft ice cream. Mix in the lemon juice or vitamin C crystals. Add the agave nectar or honey to taste.

Variation: Substitute strawberries, apricots, nectarines, cherries, or blueberries for the peaches.

You can also make this sauce using frozen peaches (or other fruit) and unfrozen banana. Just remember that one fruit must be frozen and one fruit must be a banana.

From The Allergy Self-Help Cookbook by Marjorie Hurt Jones

FUSION: Breakfast Burritos

Also from More Choices.

1 ½ lbs thin-skinned potatoes
6 flour tortillas
1 red bell pepper, chopped
½ tsp garlic powder
2 cups firm tofu or 8 eggs
1 tsp Bill’s Best Chik’nish
1 ½ cups salsa
½ cup sour cream
1/3 cup green onion, sliced thin

1. Peel potatoes, halve lengthwise, and cut crosswise into 1/3-inch thick slices. Place in 2- to 3-quart pan with water to cover and bring to a boil over high heat. Reduce heat and simmer, covered, until tender when pierced. Drain.
2. Seal tortillas in foil and warm in a 350°F oven until hot, about 10 minutes.
3. Place cooked potatoes and chopped red peppers in a nonstick skillet, sprayed with nonstick cooking spray, and cook until lightly browned, about 10 minutes. Season with garlic powder and salt. Keep warm.
4. Chop tofu and sauté in nonstick skillet sprayed with nonstick cooking spray. Add ½ tsp garlic powder and 1 tsp Chik’nish, or to desired taste. Keep warm. (If using eggs, beat them in a small bowl. Stir over medium heat in a nonstick skillet until set. Add just the garlic powder and salt to taste.)
5. Assembly: Lay tortillas flat. Toward one edge of each, fill equally with potatoes and tofu or egg mixture, and top with 2 TBSP salsa. Fold over sides and roll up tightly to enclose. Place each on a rimmed, ovenproof plate, and ladle salsa on top. If the burrito needs to be warmed, place in oven at 350°F for 2 to 3 minutes until warm.
6. Add sour cream and green onion on top. Serve immediately.

FUSION: Curried Tofu and Broccoli

I got the original version of this recipe from More Choices by Cheryl D. Thomas Peters. I’ve made some adjustments.

1 10-oz. package firm tofu, cut in 1-inch cubes
2 tsp curry powder, divided
2 tsp olive oil, divided
½ cup onion, chopped
½ cup water
2 tsp Bill’s Best Chik’nish Seasoning
1 ½ cups broccoli florets
½ cup red bell pepper, chopped
Brown rice

1. Sprinkle tofu cubes with curry powder and chicken seasoning. Marinate overnight.
2. Next day, heat 1 tsp olive oil in a large skillet over medium-high heat. Add tofu; sauté 2 minutes on each side, or until lightly browned. Remove from skillet, and keep warm.
3. Heat remaining olive oil in the same skillet. Add onion, sauté 2 minutes, stirring frequently. Add water and broccoli, red bell pepper, and reserved tofu. Bring to a boil. Cook until water has basically boiled off. Serve over rice.

TVP: What is it?

Textured Vegetable Protein is a ground meat substitute made from defatted soy flour. It comes as dried or frozen flakes, granules, or chunks, and it has a chewy, meaty texture when it's cooked. The flavor's a bit bland, so it works best in well-seasoned dishes like chili and sloppy joes. Some brands are beef or chicken-flavored.

MILLET: What is it?

Millet is a staple grain for over 1/3 of the world. It's nutritious and gluten-free, and has a very mild flavor that can be improved by toasting the grains.