Vegetarian Food Recipe

All about healthy food - vegetarian and vegan recipes.

Monday, May 29, 2006

German Vegetarian Food - Black Bread

  • 1/2 cup water
  • 1 oz unsweetened chocolate
  • 2 tsp sugar
  • 1 1/2 cups warm water
  • 1 tbsp active dry yeast
  • 1/2 cup molasses
  • 1/4 cup oil
  • 1 tbsp caraway seeds} I leave the seeds
  • 1 tbsp dill seeds } out because my
  • 1 tsp fennel seeds } hubby doesn't like the flavor
  • 3 cups rye flour
  • approx 3 cups all purpose flour
1. Heat 1/2 cup water and chocolate.
Stir until chocolate is melted. Cool to lukewarm

2. Dissolve sugar in 1 1/2 cup warm water.
Sprinkle yeast over and let stand 10 minutes or until foaming.

3. Stir in chocolate mixture, molasses, oil, seeds, salt and rye flour.
Beat until smooth

4. Add enough all purpose flour to make a soft dough

5. Knead. Let double in bulk.
Punch down and shape.
Let double again.

6. Bake in a 400 degree F oven for about 30 minutes.

Saturday, May 27, 2006

Classifications of Chinese Teas

White Teas:
Naturally these are the lightest color teas and possess a very mild flavor. White teas are often sun dried and free of processing, as the leaves are usually just-picked. Their leaves are flat and silvery, as are those in Sow Mee, which translates as "Old Man's Eyebrows."

Green Teas:
This color of tea has been getting lots of praise over the past decade as being a cure for all manner of ailments ranging from mild to serious. A more bitter tea, the leaves are very curly and dark green. Green tea is excellent for one's digestive system and can increase energy. Many green teas take their names from the region in which they are grown, such as Jin Chu ["Sun-Poured"] from the southeastern area of China. Despite its name, Gunpowder is a green tea that contains only a small amount of caffeine. It is made from young leaves that are tightly rolled in order to maintain freshness.

Oolong teas:
They are made by semi-fermenting green tea leaves. Some of the best Oolong teas are cultivated on the steep mountain slopes. With tea trees growing almost 100 feet in height, trained monkeys can only pick tealeaves. Those teas are nick named " Monkey Teas."

Red Teas:
A Chinese red tea, Qimun, is valued for the compact size and shape of the dry tealeaves, and the resulting color: bright red. The tea is heavy bodied and strong. Red tea is fermented, thereby containing no more caffeine than green tea.

Black Teas:
There is some mix-up about the difference between black and red teas as the Chinese refer to them as "red" tea, which describes the color of the liquor they produce. Some of this is attributed to the fact that the leaves change color when brewed. Whether black or red, these are the most familiar to Western tea drinkers, and are often taken with the addition of milk and/or sugar. They also contain the highest amounts of caffeine.

Drinking tea will help lower your cholesterol and can be beneficial for those who are trying to lose excess weight. However, to determine the best type of tea for your needs, it is recommended that you consult with a licensed practitioner of Chinese medicine.

Friday, May 26, 2006

Cooking Herbal Tea

Most of us have drunk tea for as long as we can remember. We drink tea for the same reasons we drink coffee, to wake up, to warm up and to relax. However, tea is much more than coffee will ever be! Made the right way tea can also heal us...something coffee never thought of doing.
In order for tea to wake us up, warm us up, relax us and heal us, it is very important that we brew our tea in the right way. To make a the very best tea you've ever tasted and to get all the health benefits of tea it take a few extra steps and a little extra effort.

Herbal tea is very special and deserves its own very special brewing utensils. You will need an enamel pan to boil the water. Metal pans could be the cause of your tea tasting bitter. Do not over boil your water. Bring the water to a boil and immediately pour the water into a preheated china tea pot or if you're making one cup, as most of us usually do, splurge and buy yourself a china tea cup.

You will need an infuser to hold your loose tea. Infusers come in different sizes and shapes, but they all do the same thing, hold the herbs and keep them from floating in your tea. If you choose, you can add the herbs to your pot or cup, pour in the water and strain. The choice is yours, but if you get an infuser you more than likely won't have to strain your tea. Place the recommended amount of herbs, roots, seeds, flowers, or leaves in your infuser (usually 1 teaspoon of dried or 3 teaspoons of fresh per cup of boiling water). Place the infuser in your teapot or cup.

Next, it is very important to place a lid on your teapot or cover your teacup. The purpose of this is to keep all the flavors and medicinal qualities in your tea. Uncovered, they will evaporate and you will be left with weak tasting tea with little nutritional value.

This part takes a little patience. You must allow your tea to steep long enough, but not too long. The idea is to get the flavor and the medicinal qualities of the herbs, roots, seeds, flowers, or leaves out and into your water. This takes a little time, usually about 5 - 10 minutes. It is hard to set a specific time frame for brewing tea. There is a fine time line. If you brew your tea too long your tea will be bitter. If the tea doesn't taste quite like you would like it to or if it doesn't have the "look" you like; in other words if you like stronger tea...add more herbs, seeds, flowers, or leaves not more steeping time. With a little trial and error you can figure out how you like your particular tea to taste.

You may wish to add sugar, honey, cinnamon, fruit, dry lemon or orange rind to your tea. This is fine, but I recommend tasting your tea before you add anything. You might find your cup of herbal tea is really something very special and doesn't need any of these extra flavors.

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French Vegetarian Cuisine - Nicoise Green Beans

  • 1 medium onion -- chopped
  • 2 stalks celery -- chopped
  • 1 pound green beans
  • 15 ounces canned tomatoes -- chopped
  • 4 tablespoons vegetable stock
  • 1 bay leaf
  • 1/2 cup parsley -- chopped
  • salt and pepper
Serve with rice, mashed potatoes, or potato pancakes.
Prep: 35 mins
Heat oil in frying pan; gently saute onions and celery until lightly browned.
Boil or steam beans until tender, 10 mins; drain and set aside.
Add tomatoes, stock, bay leaf and parsley to saute.
Stir well; simmer 20 mins uncovered.
Season to taste.
Add beans to sauce and stir well.
Bring back to simmer and cook 2 mins.
Good source of vitamin A and C.

This was really delicious.
Cut olive oil to it.
I drained the tomatoes and used about 5T of the juice in place of 4T vegetable stock.

Thursday, May 25, 2006

French Vegetarian Food - French Style Potato Salad

  • 2 pounds Yukon Gold potatoes, scrubbed -- (not peeled)
  • 1/3 cup dry white wine *or 1/2 c white wine vinegar*
  • salt & freshly ground pepper to taste
  • 1/2 cup extra virgin olive oil
  • 1 tablespoon minced shallot
  • 2/3 cup chopped scallions
Boil the whole unpeeled potatoes in generously salted water until fork-tender, about 20 to 30 minutes, depending on size.
As soon as you can handle the potatoes, but while they're still warm, sliced them just under 1/2-inch thick.

In a small saucepan over medium heat, boil the wine until it's reduced by half (if using vinegar, don't cook it).
Sprinkle the salt, pepper, and hot reduce wine (or the uncooked vinegar) over the warm potatoes, and toss gently.
Add the olive oil, tossing just until combined, and then add the shallots and scallions.
Taste and adjust seasonings.
Serve at room temperature.

Variations: Add chopped tomato
OR sliced roasted red peppers
OR minced garlic & olives
OR lemon juce and snipped chives
OR paprika and capers.

Wednesday, May 24, 2006

French Vegetarian Food - French Onion Soup

  • 3 bay leaves
  • 12 peppercorns
  • 10 to 12 parsley sprigs
  • 1 sprig fresh thyme or 1 tsp. dried
  • 2 cloves or 3 garlic (whole)
  • 4 cups to 6 c. thinly sliced onions
  • 2 teaspoons olive oil
  • pinch salt
  • 6 cups water or vegetable stock
  • salt, soy sauce, or light miso to taste
  • sliced scallion or minced parsley -- for garnish
  • 4 slices to 6 slices French bread -- toasted
Make a bouquet garni by placing bay leaves, peppercorns, parsley, thyme, and garlic in the center of a 12" square of cheesecloth, and tying the cloth's ends together. Set aside.

In a heavy pot, saute onions in oil over medium-low heat.
Add salt to prevent sticking, and stir frequently.

Cover pot with a lid, but leave it slightly ajar.
Onions should saute for 30 minutes to 1 hour.
They will reduce to about a third of their original volume and become sweet and golden.

Add water or stock along with the bouquet garni.
Simmer at least 30 minutes.
Remove bouquet garni.

Season soup with extra salt, soy sauce, or miso if desired.
Place in bowls and top with French bread.
Garnish with scallions or parsley.
Serve hot.

Adding a light miso will give this soup extra flavor.
Place a tablespoon in a cup, add some of the hot soup, stir to dissolve, and pour miso-broth mixture back into stock.
Add more if desired.

Monday, May 22, 2006

Spanish Vegetarian Food Reacipe - Spanish Rice

  • 2 to 3 veggie bouillon cubes (or) a scant teaspoon of oil of your choice
  • 2 cups brown rice
  • 6 green onions, finely chopped
  • 3 cloves garlic, minced
  • 1 8 oz. can tomato sauce (salt-free, if reqd.)
  • 5 cups veggie stock
  • 1 tablespoon mild soy sauce
  • 1 stalk celery with leaves, chopped
  • 2 carrots, chopped
  • 1/2 teaspoon, crushed red pepper
  • 1 teaspoon low-sodium vegetable seasoning (or) seasoning of your choice
  • 1 bay leaf
  • 1 green pepper, diced
Melt bouillon cubes or oil in a non-stick saucepan.
Add rice, onions, and garlic.
Stir over medium heat until rice browns slightly.

Add tomato sauce, stock, soy sauce, celery, carrots, crushed red pepper, seasoning, and bay leaf.
Stir, bring to a boil, lower heat to simmer, and cover.
Cook 30 minutes.

Add diced green pepper, cover, and continue to cook 15 to 20 minutes, or until rice is tender and not too moist.
If it is too moist, remove cover and let steam until dry.

If using white rice, cut down on the stock and cooking time accordingly.

Sunday, May 21, 2006

Spanish Vegetarian Cuisine - Gazpacho Salad

  • 1 c Soft bread crumbs
  • 2 c Green peppers; cut in strips
  • 3 c Shredded cabbage
  • 2 c Sliced cucumbers; halved
  • 4 c Tomato chunks
  • 1 c Diced celery
  • 1/2 c Chopped onion
  • 2 ts Minced garlic
  • 2 ts Dijon mustard
  • 1 ts Grated lemon rind
  • 1 ts salt
  • 1/4 ts Oregano leaves; crushed
  • 1/4 ts Ground black pepper
  • 1/4 c Lemon juice
  • 3/4 c Vegetable oil
In a 3-quart straight-sided glass bowl spread half of the bread crumbs.
Cover with half of the green peppers, cabbage, cucumbers, tomatoes, celery, and onion salad dressing.
Repeat layering using remaining bread crumbs, vegetables, and dressing.
Cover and refrigerate for several hours or overnight.
Sprinkle with chopped parsley just before serving, if desired.

For dressing: In blender, place onion, garlic, mustard, lemon rind, salt, oregano, black pepper, and lemon juice.
Blend until pureed.
Very slowly add oil.
Continue blending until creamy and all of the oil is incorporated.

Spanish Vegetarian Cuisine - Gazpacho

  • 24 Tomatoes
  • 4 Cucumbers
  • 4 Green peppers
  • 8 cloves of garlic
  • Optional: chopped onion
  • 4 cups olive oil
  • 2 cups wine vinegar
  • 4 teaspoons of salt

Put the tomatoes in boiling water for 30 secs to make peeling easier and dice it in small chunks.
Peel cucumber and dice it small.
Dice pepper and garlic cloves very small.
Mix all the vegetables in a food processor starting with tomatoes until it gets soup consistency.
Add the vinegar and pour oil slowly without stopping the mixer.
Add some cold water if the mix gets thick. Gazpacho should be a soup, not a cream. Add salt to taste.
Serve cold.

Serves: 16

Preparation time: 30 min (prepare a day in advance)

Saturday, May 20, 2006

Greek Vegetarian Food - Falafel

  • 3/4 cup cooked chick peas
  • 1/4 cup tahini
  • 1/4 cup finely chopped onion
  • flour
  • oil for cooking
Mash the chick peas, tahini and onion together and form into one inch balls.
Dredge these in flour and deep fry at 350 degrees.
They can also be made into patties and sauteed if desired, a patty makes a good pita bread filling.

Preparation time:5min

Greek Vegetarian Food Recipe - Hummus

Servings: 4
Category: starters
  • 1/8 lbs fresh chickpeas, steep over night
  • 1 7/8 tablespoons chickpea stock
  • 1 7/8 dashes Tahini
  • 1/8 lemon, extract juice
  • 1/8 clove garlic
  • 1 7/8 teaspoons olive oil
  • 1 5/8 dashes salt to taste
Blend all ingredients in magi mix till completely smooth.

If too thick, add stock a little at a time until correct consistency is achieved.

Serve with pita bread.

Sprinkle with paprika on top.

Suggested wine: White wine; medium dry and chilled.

Wednesday, May 17, 2006

Italian Food Recipes - Cheesy Vegetarian Lasagna

Lasagna Vegetarian

A rich, cheesy lasagna loaded with vegetables. You could also omit all veggies except broccoli for a broccoli lasagna."

Original recipe yield: 12 servings.
Prep Time: 35 Minutes

Cook Time: 35 Minutes

Ready In: 1 Hour 10 Minutes

Servings: 12


  • 12 lasagna noodles
  • 2 tablespoons olive oil
  • 2 heads fresh broccoli, chopped
  • 2 carrots, thinly sliced
  • 1 large onion, chopped
  • 2 green bell peppers, chopped
  • 2 small zucchini, sliced
  • 3 cloves garlic, minced
  • 1/2 cup all-purpose flour
  • 3 cups milk
  • 3/4 cup Parmesan cheese, divided
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 (10 ounce) package frozen chopped spinach, thawed
  • 1 (8 ounce) container small curd cottage cheese
  • 24 ounces ricotta cheese
  • 2 1/2 cups shredded mozzarella cheese, divided
  1. Preheat oven to 375 degrees F (190 degrees C). Grease a 9 x 13 inch casserole dish.
  2. Bring a large pot of lightly salted water to a boil. Add lasagna noodles and cook for 8 to 10 minutes or until al dente; drain.
  3. Heat oil in a large cast iron skillet over medium heat. When oil is hot add broccoli, carrots, onions, bell peppers, zucchini and garlic. Saute for 7 minutes; set aside.
  4. Place flour in a medium saucepan and gradually whisk in milk until well blended. Bring to a boil over medium heat. Cook 5 minutes, or until thick, stirring constantly. Stir in 1/2 cup Parmesan cheese, salt and pepper; cook for 1 minute, stirring constantly. Remove from heat; stir in spinach. Reserve 1/2 cup spinach mixture. In a small bowl combine cottage and ricotta cheeses; stir well.
  5. Spread about 1/2 cup of spinach mixture in the bottom of the prepared pan. Layer noodles, ricotta mixture, vegetables, spinach mixture and 2 cups mozzarella cheese, ending with noodles. Top with reserved spinach mixture, 1/2 cup mozzarella cheese and 1/4 cup parmesan cheese.
  6. Bake in preheated oven for 35 minutes, or until lightly browned on top. Cool for approximately 10 minutes before serving.
And one more lasagna recipe:
1 medium eggplant, fresh
1 pkg. frozen spinach
1 pkg. lasagna noodles
1 pkg. (pint, sm. one) low-fat cottage cheese
1 jar Favorite meatless sauce
1 sm. pkg. Mozzarella lite cheese
Salt and pepper
Several plump tomatoes
Parsley flakes

Defrost spinach, drain as much water out with a colander as possible. Cut eggplant in rounds thinly sliced, lay on paper towels and lightly salt, lay another paper towel on top and continue layering with eggplant rounds, salt, paper towel etc. Place a heavy pan on a cookie sheet on top of stack, let sit for at least 1/2 hour to 2 hours. Cook lasagna noodles until tender. Mix cottage cheese with spinach in a bowl, salt and pepper and season to taste. In a casserole pan, spread a light layer of sauce. Add layer of noodles, layer of eggplant, sauce, layer of cottage cheese, spinach mix, another layer of noodles and repeat process until pan is full or desired height achieved. Top with remaining Mozzarella cheese, tomato sauce and cover evenly with thinly sliced peeled tomatoes. Sprinkle on parsley flakes.

Bake at 350 degrees for 45 to 60 minutes, until eggplant is soft and has changed a brown color.

Greek Vegetarian Food - Greek Salad.

  • 1/2 pound reduced fat regular tofu (firm), rinsed and patted dry (press if time permits)
  • 2 T red wine vinegar
  • 1 T fresh lemon juice
  • 4 t olive oil
  • 1/2 t dried basil leaves
  • 1/2 t dried oregano leaves
  • 1/2 t salt
  • 1/4 t garlic granules
  • 1/4 t ground black pepper
  • 4 c romaine lettuce, torn into bite-size pieces
  • 1 1/2 c cucumber, sliced horizontally and cut into half-moon shapes (peel if waxed or thick-skinned)
  • 1 ripe medium tomato, cut in half and thinly sliced into half-moon shapes
  • 1/3 c whole black olives or Greek olives
  • 1/4 c chopped red onion
1. Cut the tofu into 3/4 inch cubes, and place it in a wide, shallow ceramic or glass mixing bowl

2. In a small measuring cup or mixing bowl whisk together the ingredients for the marinade.
Pour the marinade over the tofu chunks, tossing them gently so that they are evenly coated.
Cover, marinate in fridge several hours or overnight.
(I HIGHLY RECOMMEND 18 to 24 hours, and give them a stir whenever you go in the kitchen so they marinate evenly.)

3. Just before serving prepare the salad ingredients and place them in a large mixing bowl.

4. Add the tofu and marinade to the salad ingredients, and toss gently but thoroughly.
Serve at once, with salt and pepper on the side to season as desired

Greek Vegetarian Food - Garlic Dip.


  • 2 large potatoes
  • 5 garlic cloves -- up to 6
  • 1 cup parsley leaves
  • 1/2 cup olive oil
  • 3 tablespoons vinegar
  • salt and freshly ground black pepper
Boil potatoes with skin on.
Peel garlic and crush with a pestle and mortar.
When potatoes are tender, peel and cut into small pieces.
Place potatoes, garlic, parsley, half the oil and vinegar in blender or food processor.
Blend for 3 minutes, stop and adjust taste by adding more oil, salt and pepper.
Blend until smooth.
Makes 2 cups.

Monday, May 15, 2006

Italian Vegetarian Food - Pasta and Vegetable Toss

  • 3/4 cup rotini noodles or elbow macaroni
  • 1 cup broccoli flowerets
  • 1 cup caulifower flowerets
  • 1 x 9 oz package frozen artichoke hearts thawed
  • 1/2 cup thinly sliced carrot
  • 1/4 cup sliced green onions
  • 1/2 cup reduced-calorie Italian salad dressing
Cook pasta adding broccoli and cauliflower to boiling pasta for the last minute of cooking.
Rinse with cold water; drain well.
Cut artichokes in half.
In a large mixing bowl combine pasta mixture, artichoke halves, carrot and green onions.
Add the Italian dressing; toss to coat.
Cover and chill for 2 to 24 hours.

Serves: 6. Preparation time: 2 hrs.

Italian Vegetarian Food - Tomato Garlic Soup with Tortellini

  • 6 cups simple garlic broth
  • (8 cups vegetable stock, or 8 cups of water and 2 cubes vegetable boulillon
  • 3 T minced garlic - 1 large head
  • 2 T olive oil
  • 1/2 t paprika
  • 1 sprig fresh sage
  • 1 sprig fresh thyme
  • several sprigs fresh parsley
  • salt and pepper to taste
Saute garlic in olive oil and add boiling stock.
Stir in the paprika.
Tie the sprigs together to form a bouquet.
Simmer for up to 30 minutes for the most intense flavor.
Remove the bouquet and add salt and pepper to taste.)

2 cups undrained canned tomatoes or 4 medium fresh tomatoes 9 ounces fresh or frozen tortellini (filled with chopped greens such as endive, chard, escarole, spinich, kale or watercress - simmer 2 to 3 minutes until wilted)

In a saucepan bring the garlic broth to a simmer.
While the broth heats, chop the tomatoes.
Add the tomatoes to the broth, return it to a boil and simmer for 10 to 15 minutes.

** I always add more tomatoes (I've used 10 or more before) and I cook it all day.
The receipe says to cook the tortilini seperately, but I find that it cooks just fine in the soup and they get the flavor of the tomatoes all the way through.

Italian Vegetarian Cuisine - Parmazano

  • 1 cup nutritional yeast flakes
  • 1/2 cup raw almonds -- blanched and patted dry
  • 1/2 teaspoon salt
To blanch almonds, place them in enough water to completely cover.
Bring to a boil and simmer for 1-2 minutes.
Drain and allow to cool, or rinse under cold tap water for rapid cooling.
Pinch skins between thumb and forefinger at the base of each almond.
Skins will slip off readily.

Place all the ingredients in a food processor, and process for several minutes until the almonds are very finely ground.
Store in a tightly sealed container in the refrigerator.

Italian vegetarian cuisine - Mock Mozzarella

  • 1/2 cup nutritional yeast flakes
  • 1/4 cup cornstarch
  • 2 tablespoons flour (I use whole wheat, it adds a nicer flavor)
  • 1 teas salt (yes, use the whole amount, it needs it)
  • 1/2 teas. garlic powder
  • 2 cups water
  • 1 teas mustard (yellow mustard like Frenches, I wouldn't use anything spicy)
  • 1/2 cup vegetable oil (I use about 1/3 less & it comes out great but try the whole amount on your first try)
Mix the dry ingredients in a saucepan.
Whisk in 1 cup of water & cook over medium heat, whisking constantly until it thickens & bubbles (it goes really quick, so don't walk away).

Remove from heat & whip in 1/2 cup oil & mustard (I use my Braun hand mixer for this, it works much better & faster & makes a smoother cheese).

Put back on the heat & slowly add the remaining water.
Cook until thickened & bubbly (it will have the consistency of nacho cheese sauce, which btw this is great for).

Spoon onto the pizza & top with your pizza toppings & broil until golden.

This is slightly more than you need for 1 pizza, cave the rest for grilled cheese sandwiches or as a dip for veggies or for nachos.
It will solidify as it cools & thin out when heated.

Sunday, May 14, 2006

Japanize Vegetarian Cuisine - Simmered Aubergine (Eggplant) with Ginger Sauce

This dish can be served hot, at room temperature, or chilled.
To serve hot, slice and dress the aubergine as soon as it's cooled enough for you to handle.

* Serves 2-4 as a side dish * (depending on how many dishes you serve) 1 medium aubergine (eggplant) - about 250g (9oz)

  • Ginger-Soy Sauce:
  • * 1 x 1-inch (2.5cm) cube fresh ginger, peeled and finely grated
  • * 1 tbsp good-quality Japanese soy sauce (eg Kikkoman)
1. Cut the stem end off the aubergine, but don't trim the blunt end.
Cut the aubergine in half lengthways, then cut each piece across once so as to make four quarters of roughly the same size - you should cut much nearer the blunt end.
Bear in mind that the stem ends seem to lose more size in cooking.

2. In a pan wide enough to take all four pieces in a single layer, bring 600ml (20 fl oz, 2 1/2 cups) water to the boil.
Add the aubergines, skin side down, and reduce the heat.
Simmer for about 5 minutes, turning after about 3 minutes, until soft but not mushy (test by pricking with a fork).

3. Drain the aubergine pieces and cool on a plate, skin side up (don't throw away the remaining liquid; use it to make stock).
More liquid will come out as they cool; when cool enough to handle, press gently with your hand to squeeze out water without crushing the aubergine.
Avoid squeezing out too much - the aubergine should still be somewhat moist.

4. When cool, slice each piece lengthwise into 1/8 inch (1/2cm) pieces.
Arrange slices casually on small dishes or saucers.
Mix ginger-soy sauce and spread on top of the aubergine.

Japanize Vegetarian Cuisine - Japanese Carrot Dressing

  • 1 small carrot, shredded
  • 2 TB mirin (Japanese sweet cooking wine)
  • 2 TB rice vinegar or cider vinegar
  • 1 TB soy sauce
  • 2 drops dark sesame oil - *see note
  • 1 TB prepared mustard
  • 1 TB grated fresh ginger root (optional)
*note: original recipe calls for 1/2 teaspoon of sesame oil

Whirl all ingredients in a blender until smooth.
Well covered, it keeps in the refrigerator for about a week.

Friday, May 12, 2006

Japanise Vegetarian Food - Japanese Salad Dressing

  • 3/4 cup red miso
  • 3 tablespoons sugar
  • 3 tablespoons mirin (Japanese rice wine)
  • 2 tablespoons hot water
  • 2 teaspoons light soy sauce
  • 1/4 teaspoon sesame oil
  • 1 tablespoon toasted sesame seeds
  • 1/2 head iceberg lettuce, torn
  • 1 carrot, thinly sliced
In a small bowl, combine miso and sugar.
Add mirin, water, soy sauce, sesame oil, and sesame seeds.
Stir until well blended.
Serve over lettuce and carrot slices.
Toss to combine.

Makes 1 cup

Japanise Vegetarian Food - Sushi

Cook 2 cups Nishiki or Botan Calrose rice as package directs.
Turn cooked rice into large, nonmetal bowl separating kernels.
Pour 1/2 cup Seasoned Rice Vinegar ( or 1/3 cup regular rice vinegar mixed with 3 tablespoons sugar and 1 1/2 teaspoons salt) evenly over rice.
gently fold to combine.

Let rice cool to room temperature.

(I used raw sugar and heated the vinegar, sugar, and salt just till warm to aid in mixing these ingredients.)

To roll you can do it two different ways.
you can use a bamboo roller (which are fairly cheap) place a sheet of Nori shiny side down on bamboo roller lining up short edge with the bottom of the mat.
Moisten hands with water.
Place about 1 1/2 cups rice mixture on nori.
Press rice to side and bottom to cover about 3/4 of the nori leaving edge of nori furthest from you clear.
Place filling (I used portabello mushrooms strips, green onions, spinach strips, and pickled ginger) in a line across center of rice.
Hold line of ingredients firmly in place with fingertips.
Using thumb, push up and turn mat edge nearest you up and over filling, pressing firmly to enclose filling and lifting mat while rolling to keeping from rolling in sushi roll.
Unroll mat and wrap sushi in plastic wrap.

The other way is a hand roll which to me was eaiser.

Place half a sheet of Nori shiny side down in the palm of your hand.
Spread the sushi rice on half the sheet add your filling.
Roll nori, starting at rice covered bottom edge, point the corner edge toward the center, and roll to form a cone.

Thursday, May 11, 2006

Chinese Vegetarian Recipe - Mock Crab Claws.


  • 300 grams (1 1/3 cups) potatoes
  • 38 grams (2 2/3 tablespoons) walnut
  • 2 teaspoons white sesame seeds
  • 38 grams (2 2/3 tablespoons) tang flour (wheat starch, available at Asian markets)
  • 1/2 carrot
  • Batter
  • 75 grams flour (5 1/4 tablespoons)
  • 15 grams (1 tablespoon) glutinous rice flour
  • 3/4 teaspoon baking powder
  • 1/2 teaspoon salt
  • 110 ml (3 3/4 ounces, just under 1/2 cup) water
  • 1 1/2 tablespoons oil
  • Seasoning
  • 1/2 teaspoon salt
  • 1 teaspoon sugar
  • 1 1/2 tablespoons oil
  • Other:
  • Oil for deep-frying


Boil the potatoes until they are tender and mash.

Boil the walnuts in boiling salted water for 5 minutes. Drain. Pour cold water over the walnuts and boil again in salted water for 5 minutes.
Drain and allow to cool. (This is to remove the bitter taste from the walnuts).

Heat wok and add oil for deep-frying. When oil is ready, add the walnuts and deep-fry until they turn golden. Remove and cool. Dice.

Toast the sesame seeds.

Rinse the carrot, peel and cut into thick strips.

In a large bowl, mix together the batter ingredients.

Mix together the first five ingredients into a type of dough. Mix in the seasonings. Divide the dough into 10 - 12 sections. Form each portion into the shape of a crab's claw.

Heat wok and add oil for deep-frying. When oil is ready, dip each "claw" into the batter and then deep-fry until it turns a golden color. Serve hot with Worcestershire sauce or seasoned salt.

Chinese Vegetarian Recipe - Fried Mock Oyster - Bean Curd Recipe.

Bean curd and seaweed are shaped to resemble oysters in this tasty vegetarian dish


  • 1 large cake firm bean curd
  • 3 dried mushrooms
  • 4 sheets seaweed (4 inches by 9 inches)
  • Seasonings:
  • 1/4 tsp salt
  • 1/4 tsp sugar
  • 1 tsp cornstarch
  • 1/4 tsp MSG (optional)
  • a few drops sesame oil
  • Freshly ground black pepper - a few shakes or to taste
  • 1 bean curd sheet
  • Batter:
  • 1/3 cup flour
  • 3 1/4 teaspoons glutinous rice flour
  • 3/4 tsp baking powder
  • 1/2 cup water
  • 1/2 tsp salt
  • 1 1/2 tablespoons oil
  • Flour Mixture:
  • 2 tsp flour
  • 2 tsp water
  • Oil for deep-frying


Soak the bean curd sheet to soften.

Drain the bean curd. Soak the dried mushrooms in warm water for between 20 - 30 minutes. Squeeze any excess water out of the mushrooms. Cut off the stems and dice. Save the soaking liquid to use, if desired.(Strain if necessary to remove any grit).

Steam the mushroom pieces and bean curd for 8 minutes.
Take each sheet of seaweed and cut into shreds. Combine in a bowl with the steamed mushroom pieces.
Place the steamed bean curd in a bowl and add the salt, sugar, cornstarch, MSG, sesame seed oil and pepper. Mash and mix the ingredients with a fork.
Wipe the bean curd sheet with a damp cloth. Trim the edges and cut into 10 pieces.

Mix together the batter ingredients. Use soaking liquid from the mushrooms in place of water if desired. Make sure the batter has no lumps.

Mix together the flour and water mixture until it forms a type of glue.

To wrap: Lay out a bean curd square in front of you so that it forms a diamond. Place about a teaspoon of the mashed bean curd in the middle. Add a bit of the seaweed/mushroom mixture and top with another teaspoon of bean curd. Fold the bottom over the filling so that it forms a triangle. Fold over the top. Brush generously with the flour/water mixture, and fold over the left and right sides, brushing with more of the glue and pressing down on the edges to seal.

Heat wok on high heat and add oil. Coat about 4 or 5 of the wrapped bean curds in the batter and add to the wok, carefully sliding them in so the oil doesn't splatter. Deep-fry until golden brown (about 5 minutes), turning a few times during the cooking process. Drain.

Serve with Vegetarian Worcestershire sauce or seasoned salt.

Chinese Vegetarian Cooking.

An emphasis on fresh vegetables and protein rich foods make Chinese cuisine the perfect choice for anyone following a vegetarian diet

According to legend, in China the practice of foregoing meat dates back to ancient times. This means the Chinese have had centuries to perfect flavorful combinations found in vegetarian dishes, from sweet and sour to hot and spicy.  The mainstays of Chinese cuisine - noodles, rice, tofu, seasonings such as ginger and garlic and Chinese vegetables - are all present in vegetarian cooking. However, a steady diet of bok choy and steamed rice can soon lose its appeal!  The following ingredients will help add variety to your vegetarian dishes:   

  • Bean Curd Sheets 
    Like the more well known bean curd or tofu cakes found in the supermarket, these large dried sheets are made from soy beans.  You'll need to make a trip to an Asian grocery store to find them, but it's well worth the effort - they're easy to use and often featured in vegetarian dishes.  Normally the sheets are soaked in water before using.  However, this step is omitted if they are being cooked in sauce or the recipe calls for a crispy dish (as in the recipe for Fried Mock Oyster below).  In that case, just wipe the sheets with a damp cloth.  One tip: Exposing bean curd sheets to air too soon before cooking can cause them to become crinkly.  If that happens cover them with damp water and they will soften.  Bean curd sheets can be frozen.  
    (Recipes featuring this ingredient: Bean curd rolls with Seaweed, Fried Mock Oyster)

  • Toasted or Roasted Seaweed (Yakinori) 
    Yakinori, or roasted seaweed, is best known as a wrapping for Japanese sushi.  However, it also adds a sweet flavor to many Chinese vegetarian dishes.  There's no need to soak yakinori in water before use; in fact it is often enjoyed raw as a snack. Recipes normally call for it to be shredded unless the entire sheet is being used. 
    (Recipes featuring this ingredient: Bean curd rolls with Seaweed, Fried Mock Oyster)

  • Mushrooms
    Just because you're cooking Chinese food doesn't mean you must stick with dried black mushrooms.  Straw, abalone and even common button mushrooms all add flavor to Chinese dishes.  If you are using dried black mushrooms, soak them in warm water to soften.  A good tip is to save the soaking liquid - vegetarian recipes normally call for water instead of chicken broth, and the soaked mushroom liquid makes a more flavorful substitute. 
    (Recipes featuring this ingredient: Braised Fungus, Fried Mock Oyster, Vegetarian Eight Treasures)

  • Walnuts
    High in protein, walnuts make an excellent substitute for meat in vegetarian diets.  Also, there's some evidence that eating walnuts reduces the risk of heart disease.  It's best to boil walnuts before using, as walnut skin has a bitter flavor that comes out with stir-frying.
     (Recipes featuring this ingredient: Mock Crab Claws, Sweet and Sour Spareribs)

  • Gluten  
    Made from wheat flour, it's rich in protein and an excellent meat substitute.  
    (Recipes featuring this ingredient: Vegetarian Eight Treasures)  

  • Fungus
    Fungi used in cooking include black fungus, also known as wood fungus or cloud ears.  The name cloud ears comes from the fact that the fungus puffs up after soaking, forming large "clouds." Other types of edible fungi include white fungus (also called snow ears or silver ears) and golden fungus.  All of these dried fungi need to be reconstituted by soaking in warm water until softened.  After soaking, trim off the hard piece that was attached to the woody stem. 
    (Recipes featuring this ingredient: Braised Fungus, Vegetarian Cabbage Rolls)

  • Hair Moss (fat choy)
    Also known as hair vegetable, hair moss is one of the ingredients in Vegetarian New Years Casserole, a Buddhist dish traditionally served on the first day of the New Year.  It can be difficult to find at Asian markets during the rest of the year, not surprising since its normal home is the Gobi dessert. Like many of the other ingredients found here, hair moss must be softened in water before use. 
    (Recipes featuring this ingredient: Vegetarian Cabbage Rolls)

  • Water Chestnuts
    Water chestnuts are often used to give texture and sweetness to vegetarian dishes.  Although canned water chestnuts can be used, fresh is better.  Just be sure to buy extra - it can be difficult to tell whether or not a water chestnut has gone bad without peeling it. If you do find yourself a few short, try substituting whole bamboo shoots.  
    (Recipes featuring this ingredient: Vegetarian Cabbage Rolls, Vegetarian Eight Treasures) 

  • Bean Sprouts
    The crunchy texture and nutritional qualities of mung bean sprouts make them a popular addition in vegetarian dishes.
    (Recipes featuring this ingredient: Vegetarian Cabbage Rolls) 

It's important that Chinese vegetarian dishes display a harmonious balance of colors and textures as well as flavors.  Interestingly, you will frequently find dishes resembling a type of meat or seafood.  For example, in Fried Mock Oyster, mashed tofu pieces are shaped like an oyster.  

Wednesday, May 10, 2006

Indian Vegetarian Crispy Cheese Rolls

Serves: 4 

2  tablespoon(s) grated cheese
?  cup(s) milk
2  small onion(s) finely chopped
2  green chilli(es) chopped fine
1  teaspoon(s) ginger finely chopped
8  bread slices
1  tablespoon(s) finely chopped coriander leaves
oil for deep frying
salt to taste

  1. Mix the milk, grated cheese, chopped onions, green chilli(es), ginger, coriander leaves and salt in a bowl.
  2. Spoon the mixture on to each bread slice and roll it tight.
  3. Heat the oil for deep frying on high flame. Drop in the rolls slowly. Reduce the heat and fry on medium flame stirring frequently till the rolls are crisp and light brown in color. Drain on a paper towel.

Serve hot with: Green Chutney (Hari Chutney) and tomato ketchup.

Indian Vegetarian Cottage Cheese Cutlets

Serves: 4 
Cooking time (approx.): 4 minutes

300  grams (about 12  oz.) cottage cheese crumbled
2  big potato(es) boiled and mashed
2  big slice(s) bread
1  onion(s) finely chopped
2  green chilli(es) finely chopped
2  tablespoon(s) cornflour
2  tablespoon(s) coriander leaves finely chopped
oil for shallow frying, salt and pepper to taste

  1. Place the bread slice(s) in water just enough to soak them for about a minute. Squeeze gently between palms of hand and discard excess water. Tear into small pieces and keep aside.
  2. Mix the cottage cheese, potato(es), onion(s), green chilli(es), cornflour, chopped coriander leaves, bread pieces,salt and pepper. Shape the mixture into patties.
  3. Spread 1 teaspoon of oil on a griddle and heat on medium level for about 2 minutes. Reduce heat to low. Place 4-5 patties on the griddle and fry for 3  minutes on each side or till both the sides are golden brown. Fry the remaining patties in the same way.

Serve immediately with: Green Chutney (Hari Chutney) and Tomato Ketchup.

Indian Spicy Palak Gravy.

Spicy PALAK (Spinach) Gravy - Popular Indian vegetarian dish

Ingredients :  Spinach(1 bunch),  rasam powder(1 tsp), salt(to taste),  urad dhal(1 tsp),  cumin seeds(1/2 tsp),  asaefoetida(1 pinch), ghee(1/2 tsp), green gram(1/4 cup), rice flour(1 tsp).

Pressure cook the green gram dhal in water.
Chop the spinach into small pieces.
Put the chopped pieces in a vessel,  sprinkle some water and let it cook.(open cooking preferrably).
After the spinach is cooked,  add salt, rasam powder, asaefoetida,  cooked green gram,  and let it simmer for a few minutes.
If it is very watery,  dissolve a spoon of rice flour in a spoon of water and add to the spinach to give it a thick consistency.
Saute urad dhal and cumin seeds in ghee and add to the mixture.

Indian Savory Bread.

Serves: 4 
Cooking time (approx.): 13 minutes

6  big bread slices cut fine
1  cup(s) yoghurt beaten well
1  big tomato(es) finely chopped
1  teaspoon(s) each of mustard and cumin seeds
?  teaspoon(s) each of turmeric powder and chilli powder
4  green chillies finely chopped
6  curry leaves
2  tablespoon(s) oil
salt to taste
finely chopped coriander leaves to garnish

  1. Soak the bread pieces in yoghurt for about 10  minutes. Keep aside.
  2. Heat the oil in a pan and toss in the mustard seeds followed by the cumin seeds. Fry till the seeds splutter fully. Add the curry leaves, chopped green chillies and tomato(es). Stir fry on medium level for about 3  minutes or till the tomatoes are cooked and soft.
  3. Add the bread, salt, turmeric and chilli powders. Mix well. Cover and keep for some time before serving.
    Garnish with finely chopped coriander leaves.

Serve hot with: Onion Chutney (Pyaz ki Chutney)

Vegetarian Potstickers

  • 2 cups Chinese napa cabbage; finely minced
  • 1 tsp salt 2 tbs soy sauce
  • 1 tbs rice wine, plus up to 1 tbs additional, if needed
  • 1 tsp sesame oil
  • 1/2 tsp freshly ground black pepper
  • 1 1/2 tsp cornstarch
  • 8 dried Chinese black mushrooms, soaked in hot water 20 mins, stems discarded
  • 1 tbs safflower or corn oil
  • 1 1/2 c minced leeks
  • 1 tbs minced garlic
  • 2 tbs minced fresh ginger
  • 1 1/2 c finely shredded carrot

Vegetarian Potstickers .

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Reviews of Australian vegetarian restaurants

Veggie Friendly invites you to become a reviewer.

Tuesday, May 09, 2006

Indian Coconut Curry.

Vegetables that can be used here : Indian beans, french beans, cauliflower, snake gourd, cabbage, potato, carrot, peas, etc or a combination of these vegetables.

Ingredients : Desired vegetable, dry grated coconut(2 tsp), green chillies/serrano peppers(2-3), salt(to taste), mustard seeds, urad dhal(1/2 tsp each), oil(1/2-1 tsp).

Cooking the vegetable : The vegetable can either be pressure cooked before hand or cooked over the flame.

For pre-cooked vegetable curry :
Saute mustard seeds and urad dhal.
Add green chillies, coconut and fry a little.
When the coconut is golden brown in color, add the pressure cooked vegetable and mix well.

If the vegetable is not pre-cooked :
Saute mustard, urad dhal and green chillies.
Add the chopped vegetables, a cup of water and cover it till the veg is cooked.
Add fried coconut in the end and mix well.

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Indian Potato and Corn Cake.

Serves: 4 
Cooking time (approx.): 15 minutes

4  medium potatoes parboiled
1  cup(s) cooked corn
1  onion(s) chopped
1  tablespoon(s) grated cheese
2  green chilli(es) chopped fine
1  tablespoon(s) chopped coriander leaves
1  teaspoon(s) lemon juice
1  teaspoon(s) fresh cream
1  tablespoon(s) butter
salt and pepper to taste

  1. Grate the parboiled potatoes along with the skin. Keep aside. Heat the butter in a pan till hot. Add the chopped onion(s) and saute on medium heat for about 2  minute(s)
  2. Add the grated potatoes, cooked corn, salt, pepper, lemon juice, fresh cream, chopped green chilli(es) and coriander leaves. Mix well. Spread this mixture evenly in the pan. Sprinkle the grated cheese on top and keep on low heat for 6  minutes.
  3. Lift the cake in one piece and turn it upside down. Keep again on low heat for 6  minutes till it is crisp and brown. Cut into squares before serving.

Serve hot with: Peanut Chutney (Kadale Chutney) and tomato ketchup.

Indian food recipe - Rasam.

Rasam is a traditional South Indian vegetarian dish.    

 There are various kinds Rasams.  

Ordinary/Common Rasam
  Rasam powder,  tamarind paste / tamarind extract,  water,  salt,  curry leaves,  coriander / cilantro leaves,  asaefoetida, ghee, tomato(optional),  toor dal(1 tblspn).

Pressure cook the toor dhal in water.
In a hard bottomed vessel,   pour a cup or two of water.
Add salt and Rasam Powder to it.
If tomato is used,  dice into small pieces and let it cook for a few minutes in this water.
After this comes to a boil,   add tamarind extract/paste and boil for 5 more minutes.
Add the cooked toor daal(mashed well) to the boiling mixture.    Boil further for 5 minutes.
When the rasam starts emitting a very good aroma,  turn the stove off.
Garnish with curry and coriander leaves.
Add a sprinkle of asaefoetida powder.
Saute mustard seeds in ghee and add to this.

How to make Basic rasam powder :
This forms the key ingredient for most rasams...people normally make it in large quantities and stock up.   For one course of rasam, 1 tsp of the following should do :
Ingredients :  Dry red pepper(1 measure),  Dhania/cilantro seeds/coriander seeds(1 measure),  whole pepper(4 tsps),  toor daal/chick peas(4 tsp),  channa dal(2 tsp), cumin seeds(2 tsp).
Make sure these are dry.    Grind into a smooth powder.
Add 4 tsp turmeric powder and mix well.
Moisture content may spoil it...if dry,  will stay good for months at an end.

Monday, May 08, 2006

Fantastic foods.

FANTASTIC FOODS is one of the nation's leading natural foods companies, offering Thai vegetarian fooddelicious and innovative vegetarian food choices to consumers across the country for over 25 years. Widely recognized for vegetarian, all-natural and convenient meal solutions, Fantastic Foods produces more than 90 products.

Fantastic Foods was founded in 1975 by Jim and Joan Rosen, starting as a small, vegetarian restaurant in Mill Valley, CA. Jim Rosen, with a degree in philosophy and Montessori teaching experience, wanted to achieve two goals: provide healthy, vegetarian food while creating a socially conscious business. He aimed for quality and flavor, and soon the Rosens began selling their healthy and nourishing vegetarian specialties to stores and distributors with increasing success. Rosen later sold the restaurant and devoted himself to manufacturing the prepackaged soups and mixes that make up today's Fantastic Foods' family of products.

Fantastic Foods maintains our leadership position by anticipating and satisfying the demands of today's changing and increasingly sophisticated consumer palate. A bright future beckons in the expanding natural foods marketplace, and Fantastic Foods plans to meet the challenge by continuing to update, develop, and produce convenient, unique, and delicious products.

Purchased by HomeGrown Natural Foods in 2000, Fantastic Foods products are found in natural food stores and supermarkets across the nation.

All Fantastic Foods Products are vegetarian, all natural, and contain no artificial flavors or Vegetarian foodpreservatives.Fantastic Foods all natural soups, side dishes and dips stand alone as healthy, satisfying vegetarian dishes or they can be just the right ingredient to give a flavorful twist to a home cooked meal. You can find some  vegetarian recipes on Bon Appetit!


Thai Banana and coconut milk.


400 ml (13 fl oz) coconut milk

2 bananas

5 tb sugar


Takes 10 minutes

  • Slice bananas.
  • In a pot heat coconut milk. Add sugar and salt and bring to boil.
  • Stir in bananas and boil for 2-3 minutes. Serve warm or cold.

Thai Sticky Rice

Vegtarian Thai Rice








400 ml (13 fl oz) coconut milk

300 ml (10 fl oz) water

250 g (8 oz) sticky rice

3 tb sugar



Takes 25 minutes

  1. In a pot bring half of the coconut milk and the water to boil. Reduce heat and add sticky rice, sugar and salt.
  2. Cover the rice and let simmer for 20 minutes.
  3. Pour in rest of the coconut milk and stir. Serve with fresh fruits.



Vegetarian Thai Food

Thailand is a small country in Southeast Asia, sharing a peninsula with Burma, Cambodia, Thai foodLaos, and Vietnam. Like all local and national cuisines, the food of Thailand reveals a great deal about the country -- it is a palimpsest of its political history, its trade, and its geography. Thailand sits between the cultural and political powers of India and China, and its food is clearly influenced by both. Yet Thailand's food, like her people, has maintained its own distinct identity.

As with meals throughout Southeast Asia, a Thai meal has no courses. And like most cooking of the region, the Thai meal is built around rice. Southern Thai people eat long-grain rice, while the northerners favor short-grain or 'sticky' rice. Noodles, probably introduced from China, also play a role in Thai cooking. Of course, Americans usually don't realize that rice is the main course, not the side dish -- curries and other hot dishes are eaten by the Thai more as sauces than entrees, flavoring the cool rice. Meat is very expensive, and beef- or pork-based recipes often call for much less meat than would satisfy the average American carnivore. It is worth noting that the Thai eat with a spoon, fork and knife. In Southeast Asia, only the Vietnamese eat with chopsticks, so next time you'll know why your waiter in the Thai restaurant coughs when you ask for chopsticks.

Because Thailand forms a crescent around the Gulf of Thailand and the country is etched with hundreds of miles of rivers and canals, fish is a staple of the Thai diet. Fish sauce (nam pla) and/or shrimp paste (kapee) appear in nearly every recipe. The other distinct flavors of Thai cooking come from the indigenous spices and produce: coconut milk, lemon grass, tamarind, ginger, black pepper, galangal, garlic, cilantro, basil, palm sugar, turmeric, cumin, shallots, and green onions. Last but not least is the chile, a late influx into Thai cooking, having arrived with Portuguese traders early in the 16th century. The chile has become a central player and much Thai food is fiery hot.

Thai food is either stir-fried or steamed -- primarily in a wok. Some foods are grilled, but, as in the rest of the region, a lack of fuel precludes baking. Chiles and other spices are ground into powder or paste with mortar and pestle or, for the convenience-oriented cook, with a coffee grinder.
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Friday, May 05, 2006

Miso Broth Tea.


  • 1 tbsp miso (more or less to taste)
  • water


Use as much water as you need for your cup. Heat water to just barely boiling, remove from heat and add miso. Stir well, sip and enjoy! Be sure not to boil the miso, as this will kill some of the beneficial enzymes

Sangria Recipe.

This flavorful chilled sangria is the perfect complement to a romantic dinner.


  • 1/4 cup Grand Marnier
  • 2 tangerines or oranges, cut into segments
  • 1 lemon, sliced
  • 1 lime, sliced
  • 1 apple, sliced
  • 1 tbsp sugar
  • 1/2 cup orange juice
  • 1 bottle red wine, your choice


Mix all the ingredients together and allow to sit in fridge at least 2 hours, preferably overnight. Strain, if desired, and serve over ice.

Secrets of Green Tea.

The Chinese have known about the medicinal benefits of green tea for over 4,000 years. But recent studies are just starting to unlock these ancient secrets of green tea.

Today, a great deal of research is being carried out about green tea health benefits and the findings are very exciting.
Here are just a few medical conditions that drinking green tea is reputed to be helpful with:

Rheumatoid arthritis
High cholesterol levels
Cardiovascular disease

Impaired immune function
Controlling high blood pressure
Lowering blood sugar

Researchers believe the real secret of green tea lies in the fact that it is rich in EGCG which is a powerful anti-oxidant. EGCG has been found to kill cancer cells without harming healthy tissue.
A University of Purdue study recently concluded that a compound in green tea actually inhibits the growth of cancer cells.
Red wine has been long studied because it contains resveratrol, a polyphenol that limits the negative effects of smoking and a fatty diet.
But researchers from the University of Kansas determined that EGCG is twice as powerful as resveratrol, which may explain why the rate of heart disease among Japanese and French men is quite low, even though approximately seventy-five percent of them are smokers.
Research also indicates that drinking green tea lowers total cholesterol levels, as well as improving the ratio of good (HDL) cholesterol to bad (LDL) cholesterol.
But the health benefits of green tea don't end there. Green tea has been found to inhibit the abnormal formation of blood clots which is the leading cause of heart attacks and stroke.
New studies have actually shown that green tea can even help you loose weight. The American Journal of Clinical Nutrition performed a study at the University of Geneva in Switzerland. Researchers found that men who were given a combination of caffeine and green tea extract burned more calories than those given only caffeine or a placebo.
It has also been shown that drinking green tea can give your body a greater ability to fight infection and kill bacteria.
Green tea can even help prevent tooth decay. Its bacteria-destroying abilities kill the bacteria that causes dental plaque and aids the immune system with its antifungal properties by improving digestive function.
You may be asking if other Chinese teas offer similar health benefits. But the answer is no. Although green, oolong, and black teas all come from the leaves of the Camellia sinensis plant, the way green tea is processed is what sets them apart.
Green tea leaves are steamed, and that prevents the EGCG compound from being oxidized. Black and oolong tea leaves are made from fermented leaves, which converts the EGCG into other compounds. This process makes oolong and black teas much less effective in preventing and fighting various diseases.
So how much green tea should you drink? There are as many answers to this question as there are researchers investigating the health properties of green tea.
While some companies selling green tea say that ten cups per day are necessary to reap the maximum benefits, a University of California study on the cancer-preventative qualities of green tea concluded that you could probably attain the desired level of polyphenols by drinking two cups a day.
The research of this ancient beverage continues, and it may take decades to unlock all of the secrets it holds. Although green tea should not be considered to be a magic bullet, researchers agree the positive health benefits are very promising.

Vegan Thai Inspired Carrots.


  • 3 tbsp oil
  • 3 tbsp water or veggie broth + 2 tbsp
  • 1/2 yellow or white onion, chopped
  • 2 tbsp soy sauce
  • 3 tbsp Thai peanut sauce or salad dressing
  • 1 tbsp vinegar (white or apple cider)
  • 1 tbsp lime juice (lime is better, but lemon may be substituted)
  • 2 cups chopped or baby carrots
  • sesame seeds (optional)


In a small bowl, mix together the peanut sauce, soy sauce, vinegar, 2 tablespoons of water or broth and lime juice and set aside. Sautee the onion in 3 tablespoons oil and 3 tablespoons broth or water until slightly soft. Add carrots, cover, and simmer 3-5 minutes. Reduce heat, add the sauce mix, cover and simmer another 5-7 minutes until carrots are soft, stirring frequently. Add sesame seeds and cook one more minute, if desired. Serve over rice or other grain if desired, and enjoy!

Tips for vegetarian Health.

Most of these tips really apply to everyone, not just vegetarians. They may seem trite, but they are tried and true and you will notice the difference in your health and energy levels.

  • Eat a dark green vegetable (broccoli, spinach, kale, collard greens) at least three times a week. These nutritional powerhouses are packed full of vitamins such as calcium and iron. On the run or hate spinach? Try drinking your greens. I recommend Naked Juice’s Green Machine—its made with fruit juice as well as greens, so it tastes better than others.

  • Take a vitamin supplement that contains B12 or include nutritional yeast in your diet regularly, especially if you're vegan or mostly vegan.

  • Water water water! It’s been said over and over again for a reason—because its true! Most people don’t drink nearly enough. Bring a water bottle with you wherever you go and invest in a simple filter for your home. Water is especially important when adjusting to a new way of eating, as it will help curb any cravings you may experience.

  • Make it a goal to eat at least one piece of raw fruit or a handful of raw vegetables every day. I try to eat an apple first thing in the morning to get it out of the way.

  • Reduce your refined sugar intake. I’ve got as much of a sweet tooth as anybody, but I try to keep it under control by using such sugar replacers as maple syrup, stevia and agave whenever possible (such as in coffee and tea) and indulging in the refined stuff only occasionally.

  • Keep your favorite salad dressings on hand. I find that I’m much more likely to eat my greens or some raw veggies when my favorite salad dressings are in the fridge. A little variety is great too--I try to keep at least two kinds, either store bought or homemade on hand at all times. Some of my favorites are homemade goddess dressing, Thai peanut sauce from my local Asian grocer and rasberry vinaigrette. A vegan ranch dressing was helpful as well when I was trying to wean myself off dairy.

  • Eat the rainbow! Fruits and vegetables all contain different nutrients. A simple way to remember to eat a range of vitamins and minerals is to vary the colors of the vegetables you eat. Of course, greens are always good, but try eating a rainbow of tomatoes, yellow squash and purple cabbage!

Vegetarian Jambalaya.

Jambalaya VegetarianJambalaya is a spicy southern rice dish with tomatoes and veggies. This recipe is Creole style, which means that the rice is simmered in tomato paste, rather than just water. Although this recipe calls for zuchinni and okra, the veggies that you use are really up to you. Eggplant, mushrooms or yellow squash would also work great. This recipe cooks up a generous amount, so plan on having leftovers!


  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 2 ribs celery, chopped
  • 1 green bell pepper, chopped
  • 1 1/2 cups uncooked rice
  • 1 6 oz can tomato paste
  • 5 cups vegetable broth
  • 2 zuchinnis, sliced
  • 1 1/2 cups okra, fresh or frozen)
  • 1 can diced tomatoes OR 4 large tomatoes, diced
  • 1 cup mock meat, such as Gimme Lean or Morningstar Farms Crumbles (optional)
  • 1 tsp oregano
  • 1/2 tsp paprika
  • 1/2 tsp cayenne (or to taste)
  • 1/2 tsp black pepper
  • 1 tsp dried parsley
  • 1/2 tsp seasoned salt


In a large bowl, mix tomato paste with broth until smooth and set aside. In a large pot, sautee onion, garlic, celery and green pepper until slightly soft, about 5 minutes. Add uncooked rice and allow rice to toast for one minute, stirring. Add tomato and broth mixture. Reduce heat, cover and simmer for about 10 minutes, stirring occasionally.

In a separate skillet, sautee the okra, zuchinni and mock meat until just barely cooked, about 3-5 minutes.

After the rice has cooked about 10 minutes, add the sauteed mock meat and veggies, spices and diced tomatoes, stirring well. Cover, and allow to simmer 10-15 more minutes, stirring occasionally, until veggies are fullly cooked and rice is soft. Serve with hot sauce if desired, and enjoy!

Thursday, May 04, 2006

Tasty Pasta Salad.


It's hardly possible to go "over the top" on salting & seasoning this vegetarian salad. A generous hand with the seasonings and olive oil is what makes it Tasty Pasta Salad. Pasta seems to have an infinite capacity for absorbing flavors.

This works best with durum wheat pasta, whole wheat ok, but heavy - the non wheat pastas are likely to disintegrate, but will work if you undercook slightly, mix in last, and handle very gently. I highly recommend the feta and/or the greek olives for the extra taste sensation. This is great on its own as a one dish vegetarian meal, but is divine with crunchy french bread & a green salad.


  • 1/2 c uncooked black beans OR 1 C. canned beans, drained & rinsed
  • 1/2 c uncooked garbanzo beans OR 1 C. canned beans, drained & rinsed
  • *If you want to cook your own beans, see the directions below
  • 2 celery stalks, sliced thin on the diagonal
  • 2 small carrots peeled and sliced thin on the diagonal
  • 1/2 lb asparagus OR 1 cup sliced green beans
  • 1 Tblsp olive oil
  • 1 pinch hing or 1 clove garlic, minced
  • 1 tsp dried basil OR 1 Tblsp fresh minced
  • 1 tsp dried marjoram OR 1 Tblsp fresh minced
  • 2 Tblsp water + 2 Tbslp lemon juice
  • 1/4 c minced fresh parsley
  • 1/2 red pepper, sliced in thin strips
  • Optional: 1/4 - 1/2 c. diced feta cheese, greek olives, whole or sliced
  • Dressing:
  • 12 Tblsp oilive oil
  • 6 Tbsp fresh lemon juice (2 - 3 lemons)
  • basil, thyme, marjoram
  • 1 tsp salt
  • 1/4 tsp ground black pepper
  • 1 tiny pinch cayenne


  1. Put 6 qts water on to boil, add pasta & salt, cook al dente, drain and rinse with cold water, place in fridge to chill
  2. Heat the oil in an 8 - 10 quart pan
  3. Prep the veggies
  4. Add the hing or garlic to the oil
  5. Add the carrots, celry & asparagus or green beans, and saute 5 minutes on med/high heat
  6. Add the herbs and spices, saute briefly.
  7. Drain and rinse the beans, then add to veggies.
  8. Add the water and lemon juice, cover and simmer until veggies are tender/crisp.
  9. Chill in pan in freezer for 15 min
  10. Mix the dressing, combine all ingredients, including red pepper strips and minced parsley
  11. Add salt & pepper, adjust seasonings to taste, chill for later, or devour immediately!

Bean Cooking Instructions:*

  1. Note - Double the amount of beans to cook extra, to freeze for future recipes. Using a pressure cooker greatly reduces cooking time, but don't omit the soaking! Cook black beans & garbanzo beans separately!
  2. Soak beans 8 hours. Use hot water & change several times to cut soaking time to 2-4 hours
  3. Drain & rinse the soaked beans, cover with cold water to cover & bring to a boil
  4. Boil ten minutes & skim the foam
  5. Cover & simmer for 1 - 2 hours, until falling-apart tender

Vegen Banana Bread.

Makes one medium loaf.
This is an amazingly flexible banana bread recipe, which can easily be doubled. It's great for breakfast or brunch, as a snack or dessert, or with a light soup or salad. Feel free to tinker with our banana bread recipe and make it your own - it'll work as long as you keep the basic proportions and method.

The size of the bananas is the big variable in banana bread. The general rule is you should have 1 1/2 cups of liquid to 1 1/2 cups of dry. Add a little water if you need more liquid.This bread calls for half the sugar and fat used in most banana bread recipes, and it works just fine if you want to further reduce the fat and sugar, or leave out the egg. In fact, the vegan version is lighter. The spices in this recipe are a good complement to the bananas and nuts.


  • 1 1/2 cups unbleached white flour
  • OR: 3/4 cup Unbl + 1 c. wh. wheat or spelt + 1/4 c. amaranth fl.
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 1/2 tsp nutmeg
  • 1 tsp ginger
  • 1/2 tsp cardamom
  • 3 small or 2 large over-ripe bananas (should equal at least 1 cup of mashed banana)
  • 1 stick melted butter
  • OR: 1/4 cup vegetable oil
  • 1 egg (Vegan: substitute egg replacer OR 1 Tblsp cornstarch + 1 Tbsp lemon juice + 1 Tbsp water)
  • 1/2 c unbleached cane sugar
  • 1/2 - 3/4 cup chopped walnuts


  1. Preheat the oven to 350 degrees & oil a medium bread pan
  2. Chop & measure the walnuts
  3. Measure & mix the dry ingredients, including the nuts
  4. Mix the wet ingredients, including the banana - a blender, blender stick or food processor is handy. Otherwise, mash the bananas, then whisk in everything else
  5. Pour the wet ingredients into the dry, and mix lightly with just a few strokes
  6. Spoon the mixture evenly into the oiled pan
  7. Bake for 45 min, middle of the oven, until browned & firm to the touch
  8. Cool on a rack in the pan for 5 minutes, then turn out to finish cooling
  9. Note: bread should be cooled at least half an hour before eating

Herbal tonic tea.

This herbal tonic tea is really a cross between a tea and an infusion. It's substantial, nourishing, and tasty, but not medicinal, and you can drink as much as you like. It's good for everybody, an excellent source of many vitamins and minerals, including Vit. C, E, K, calcium, magnesium, potassium, silicon and zinc, to name just a few, and will benefit every part of your body. The tea tastes good on it's own, and you can vary the taste with the optional herb mixtures and also add lemon and honey.


  • 4 quarts boiling water
  • 1 cup fresh nettle leaves, or 2 tblsp dried
  • 1 tblsp dried horsetail
  • 1 tblsp raspberry leaf
  • 1 tblsp echinacea root
  • 1 tsp milk thistle seeds
  • 1 tsp fennel seeds

Optional Variations:

  • 1 tblsp licorice root, 1 slice fresh ginger, 1 cinnamon stick - these make the tea sweet, warming and robust - nice in cold weather
  • A few fresh leaves of peppermint, spearmint, lemon balm, or basil - refreshing in spring and summer
  • 1 tblsp rose buds, 4 green cardamom pods - cooling when the weather is hot
  • Lemon and honey - good with any of the variations, but especially in the morning


  • Bring the water to a rolling boil uncovered
  • Add all ingredients, and simmer uncovered for ten minutes
  • Turn off heat, cover and let brew another ten minutes or longer
  • Strain and drink throughout the day.
  • Refrigerate and reheat if you like - it'll keep for a couple of days.
  • Chilled, with ice in hot weather, this tea is a lifesaver

Mongolian Shish Kabobs.


This simple activity for kids blends traditional shish kabob skewers with personal sauces, like a Mongolian barbeque, hence the name.


  • Tofu chunks, pre-cooked
  • Pineapple chunks
  • Sweet potato chunks
  • Mushrooms
  • Zucchini slices
  • Cherry tomatoes
  • Dipping sauces such as hummus, peanut sauce, ranch dressing


Kids can select their favorites and thread on skewers. Grill until browned and soft or bake 30-40 minutes at 325 degrees. Provide a variety of kid-friendly dipping sauces, such as ranch dressing, peanut sauce and hummus.

Wednesday, May 03, 2006

Yogurt Bars for Kids.


Try this healthier version of an ice cream sundae by using soy yogurt as a base instead of ice cream.


  • yogurt (soy or dairy)
  • Suggested toppings: dried fruit, nuts, crushed cookies, small candies, fresh fruit


Provide a selection of yogurt and a variety of toppings, allowing kids to mix together their own yogurt concoction.

How to go vegetarian?

So you’ve decided to go vegetarian or vegan. But now what? If you're trying to figure out what your next step should be, these quick tips will help you make the transition.

  • Transform dishes that you already know and enjoy. For example, omit meatballs from your favorite spaghetti recipe, or replace with a vegetarian substitute, such as GimmeLean. Chances are, much of what you already eat could easily be made vegetarian.

  • Explore new foods! One of my favorite things to do is to try one new product every time I go to the grocery store. As a result, I eat a much more varied diet as a vegan than I ever did before. Although most large grocery stores stock soy milk and veggie burgers, try browsing in your local health food stores to see what new foods you can find.

  • Try it twice. If you hated a particular food the first time, such as veggie burgers, try it again later, using a different product brand or prepared differently or with different seasonings and spices. Not all products are the same, and you may prefer one product or style of preparation. For example, if you microwaved your veggie burger the first time, try grilling it next time.

  • Browse health food stores. There's always something new to try, and the staff can help you find what you're looking for or give advice on which products are best.

  • Give yourself a break! Don’t throw in the towel if you can’t resist that burger. Just take a breath and resolve to do better at the next meal. Another idea is to allow yourself one day a week to eat meat. If you’re finding it difficult to stick to a vegetarian diet, you’re much more likely to pass something up, knowing you can indulge on Saturday or Sunday.

  • Be patient! You may find it easy to go vegan overnight, while others struggle just omitting red meat. Everyone really is different, but rest assured that with time, your cravings will subside. Remembering your goals and reasons for going vegetarian or vegan will help you when you are tempted to give in.

  • Learn, read and talk. Learn and read as much as possible about vegetarian health and foods. Knowledge is power! If you know any other vegetarians or vegans, ask them for their tips or advice. Everyone will have something different to share, but most people are more than willing to provide a bit of advice and will likely be flattered that you asked.

  • Browse your local bookstore for a great vegetarian cookbook. Look for one that not only appeals to you, but has a variety of recipes that are simple enough for everyday use.

  • If you’re the only one in your family transitioning to a vegetarian diet, you don’t have to cook two separate meals! Simply cook the meat for dishes like stir-fries and pasta dishes in a separate pan and add to a separated portion just before serving.

  • Try new restaurants. Seek out Chinese, Indian, Middle Eastern and Thai restaurants and taste the many dishes and foods they have to offer.

  • Be sure to replace meat with healthy foods and eat a balanced diet. If you are eating nothing but French fries and chips, your health will suffer, and you will want to resort to your former eating habits. Eat a variety of whole grains, vegetables and proteins, such as tofu or veggie burgers to stay full and healthy.

Tuesday, May 02, 2006

Vegan French Toast.

This vegan french toast recipe uses bananas instead of eggs, giving it a sweet flavor.


  • 2-3 ripe bananas
  • 3/4 cup soy milk
  • 1 1/2 teaspoon cinnamon
  • 1 teaspoon pumpkin pie spice (optional)
  • 1 teaspoon vanilla
  • bread, any kind is fine
  • butter or margarine


Blend bananas, soy milk, cinnamon, pumpkin pie spice and vanilla in blender or food processor and pour mixture into pie plate or wide dish. Gently dip bread slices into the mix, coating both sides. Fry in butter or margarine in medium-hot skillet until golden brown. Serve with maple syrup if desired, and, as always, enjoy!