Tomato Pizza Sauce, Thick & Hearty

1 Tablespoon Extra Virgin Olive Oil
1/2 Medium Onion Chopped
4 Cloves Garlic
2 8oz Cans No Salt Added Tomato Sauce
1/2 6oz Can Tomato Paste
1/2 Teaspoon Dried Basil
1/2 Teaspoon Dried Oregano
1/2 Teaspoon Marjoram
1 Tablespoon Sugar
1/2 Teaspoon Salt

In a sauce pan, medium heat, saute onions, garlic with olive oil until translucent. Add tomato sauce, tomato paste, basil, oregano, marjoram, sugar and salt. Simmer on low heat for 15 minutes.

Creamy Spinach Sauce (or Tofu ricotta with spinach)

Ingredients

1/2 Cup Blanched Slivered Almonds
1/2 Cup Soy or Rice Milk
2/3 14oz. Block Firm Tofu
1/2 Tablespoon Canola Oil
1 Tablespoon Red Wine Vinegar
1/2 Lemon, Juice
1 Teaspoon Sugar
1/2 Teaspoon Salt
1 Teaspoon Onion Powder
Dash Black Pepper
1 Tablespoon Grated Onion, Well Drained
1 1/2 Cups Frozen Spinach, Cooked & Well Drained

Place almonds, soy milk, red wine vinegar, lemon juice, sugar, salt, onion powder and pepper into a blender and blend until smooth.Squeeze water from tofu and place into mixing bowl and crumble with a fork. The key is to make this look like riccota cheese. Now place the almond mixture and spinach into the bowl and mix well.

Vegan Cheddar Cheese

Yield 2 cups

1 1/2 cups white beans (like Great Northern), rinsed* and well drained
1/2 cup pimiento pieces, drained
1/4 - 1/2 cup nutritional yeast
3 Tablespoons fresh lemon juice
2 Tablespoons roasted tahini
1 Tablespoon miso
1 teaspoon onion granules
1/2 teaspoon prepared yellow mustard
1/2 teaspoon salt

Blend all ingredients until completely smooth. Refrigerate unused sauce.

Macaroni and un-Cheese with Tomatoes

Ingredients
(Serves 4)

3 cup dry Elbow Macaroni, whole wheat
6 Tomatoes, Roma
1 large Onion
2 cups White Beans
1/2 cup Nutritional Yeast
1/4 cup Lemon Juice
1/2 Chipotle Pepper, optional for a spicy smoke flavor
bit of salt and pepper

Directions
Microwave oven or conventional oven at 350 degrees F can be used to prepare this dish. Wash, peel, and dice the onions and place in a large covered baking dish. Cook until the onions begin to become semi transparent (about 5 minutes in the microwave oven).
While the onions are cooking, place the water in the pasta pot and heat to boiling.
Wash the tomatoes and remove the stem ends and any blemishes or bad spots. Cut into bite-sized pieces, and add to the onions when they are cooked. Cover the baking dish and cook until the tomatoes are hot, but not cooked through. When the pasta water boils, add the elbow macaroni, and cook until the macaroni softens, but is still slightly chewy.
Open the cans of beans and drain off the excess liquid. Place the beans in the container of a high speed blender. Add the nutritional yeast, lemon juice, and chipotle pepper (stem removed). Cover and run the blender at high speed until the ingredients are creamy smooth. Use the tamper rod as necessary. Combine the cooked and drained pasta and the bean sauce with the onions and tomatoes in the covered dish, and mix well. Cover and bake for about 10-15 minutes

Individual Lasagna

1/2 cup sauce (any pasta sauce or homemade tomato sauce, or tofu-mock ricotta sauce or beany-nutritional sauce or pesto sauce or Bechamel Sauce)
1 cup Diced veggies (fresh or microwaved frozen veggies) ( can use roasted eggplant, roasted mushroom, peppers, fresh herbs)
2 sheets Lasagna sheets
1/4 cup shredded parmesan
1 slice provolone cheese or any 1/4 cup cheese
salt and pepper to taste

Pour some sauce in 2 cup casserole before laying down one lasagna sheet. Layer it with veggies and half slice cheese and repeat with sauce, lasagna, cheese. Bake in 350 F preheated oven with the casserole dish covered for first 15 minutes. Uncover and cook for next 15 minutes or till the lasagna looks bit dry.

Cheezy- spinach Vegan version
Instead of cheese use Tofu-ricotta cheese or creamy spinach sauce with nutritional yeast sprinkled on top

Tofu Mayonnaise

Egg-Free Mayonnaise
makes 325ml, keeps 2 days in fridge
300g drained tofu, chopped
1 T olive oil
juice of half lemon
1 T cider vinegar (or brown rice vinegar)
1 garlic clove, crushed


Subtle Mayo (for use in other recipes)
6 oz. of firm tofu
1.5 Tbsp apple cider vinegar
1/4 tsp dry mustard
1/4 tsp salt
Pinch of natural sweetener like Stevia or Agave (optional)
3 Tbsp olive oil, sesame oil, flax oil or Udo’s oil - your choice base on flavor preference.

Place all the ingredients, together with 2 T of cold water, in a food processor and blend until smooth. Transfer to a small bowl, cover and chill.

Veggie Bean Burger with Avocado Cream

Veggie Bean Burger
(makes 4 burgers)
2 cups cooked beans (black beans, aduki, pinto, kidey, chickpeas)
1 cup steamed squash
1 carrot
1/2 onion, finely sliced
1 small shallot
1/2 cup miso liquid or stock to moisten patties
1 T fresh herbs or powdered (sage, corainder, parsely, thyme, dill, basil, ginger, fennel, cumin, mint, garlic)
1/2 cup cooked brown rice
sunflower seed if desired

Mash up beans. Mix in the other ingredients and make patties. Bake for 30 minutes at 400 oF until brown. Serve with avocado cream.

Avocado cream sauce
2 very soft avocado
2 spring onions, chopped finely
1/4 t coriander powder
1/4 t seaweed seasoning (or salt)
1/2 t olive oil
3-4 T water

Place water at the bottom of a blender. Add avocado, spring onion, coriander, seasoning, olive oil and mix until creamy.

Quinoa/Buckwheat Tabbouleh

(serves 4)
2/3 cup cooked quinoa ( or 175 g dry buckwheat groats: Cook for 10 minutes until tender)
1/2 cup fresh mint, chopped
1 1/2 cup fresh parsely, chopped
1 large beef tomato, deseeded and diced
1 medium cucumber, peeled and diced
2/3 cuo ( 2-3) finely chopped onions
1 T extra virgin olive oil
1 whole fresh lemon, juiced
1 pinch sea salt
lettuce leaves

Mix all ingredients together in a large bowl. Cover and chill for 20 minutes. Serve tabbouleh mounded on a bed of lettuce, accompanied by lemon wedges.

Sweet Potato Shepherdess Pie

(serves 4)

2 t virgin oil
1 garlic clove, peeled and crushed
1 onion, peeled and sliced
2 sticks celery, washed and sliced
1 bay leaf
1 small butternut squash, peeled, halved and cut into small pieces
15 oz vegetable stock (made from 1 cube of stock)
15 oz can of red kidney beans, rinsed under water
410 g can black eyed peas, drained and rinsed
2 red or yellow peppers, washed and sliced
3 tomatoes, washed and sliced in half
2 medium zuchhini, sliced
1 broccoli head, finely chopped
3 medium carrots, sliced
2 T finely chopped fresh parsley
1 tsp arrowroot
4 sweet potatoes, steamed for 15 minutes and mashed

Heat a little water and olive oil, in a large saucepan. Add the garlic, onion, celery and bay leaf and simmer for approx 3 minutes. Add the squash and heat for 3 minutes, stirring. Pour in the stock and bring to boil over medium heat. Simmer gently for 10 minutes, stirring occasionly. Add the kidney beans, peppers, tomatoes, zucchini, broccoli, and carrots. Simmer for further 5 minutes until squash is tender. Stir in the parsely. Add a little arrowroot to thicken.
Transfer ito baking dish, mix the sweet potato mash with little of cooking water and dash of tamari sauce and add as topping and bake for 15 minutes at 40 oF. Just enough to set.

Moroccan-style Spicy red lentils

Serves 6 as side
Ingredients

1 1/4 cups dried red lentils, picked over, rinsed and drained
3 cups water
1 bay leaf
1/2 teaspoon salt
2 tablespoons olive oil
1/2 serrano chili, seeded and finely chopped
2 cloves garlic, minced
2 teaspoons ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon ground cinnamon
3 tablespoons chopped fresh flat-leaf (Italian) parsley
3 tablespoons chopped fresh cilantro (fresh coriander)
1 1/2 tablespoons chopped fresh mint
1/2 teaspoon freshly ground black pepper
2 tablespoons red wine vinegar
Directions

In a saucepan over high heat, combine the lentils, water, bay leaf and 1/4 teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the lentils are tender but still firm, 12 to 14 minutes. Drain and discard the bay leaf. Set aside.

In a small frying pan, heat the olive oil over medium heat. Add the chili and garlic and saute until softened, about 1 minute. Add the cumin, ground coriander and cinnamon and cook until fragrant, about 1 minute. Remove the pan from the heat.

In a large bowl, combine the lentils and the spice mixture. Toss gently to mix. Stir in the parsley, cilantro and mint and season with the remaining 1/4 teaspoon salt and the pepper. Stir in the vinegar and serve immediately.

Chickpea hummus

Serve this easy Mediterranean spread with warmed whole-wheat pita bread. For a more traditional version, replace the vinegar with lemon juice and the olive oil with tahini (sesame paste).

Serves 6
Ingredients

2/3 cup dried chickpeas (garbanzos), picked over and rinsed, soaked overnight, and drained
3 cups water
2 cloves garlic
1 bay leaf
3/4 teaspoon salt
1 tablespoon olive oil
3/4 cup plus 2 tablespoons sliced green (spring) onion
2 tablespoons sherry vinegar
3 tablespoons chopped fresh cilantro (fresh coriander)
1 teaspoon ground cumin
Directions

In a large saucepan over high heat, combine the chickpeas, water, garlic cloves, bay leaf and 1/2 teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans are very tender, 50 to 60 minutes. Drain and discard the bay leaf, reserving the garlic and 1/2 cup of the cooking liquid.

In a blender or food processor, combine the chickpeas, cooked garlic, olive oil, the 3/4 cup green onion, vinegar, cilantro, cumin and the remaining 1/4 teaspoon salt. Process to puree. Add the reserved cooking liquid, 1 tablespoon at a time, until the mixture has the consistency of a thick spread.

In a small serving bowl, stir together the chickpea mixture and the remaining 2 tablespoons green onion. Serve immediately, or cover and refrigerate until ready to serve. Makes about 1 1/2 cups.

Hummus with Yogurt
1 15 oz can of chickpeas or garbanzo beans, drained (save liquid)
1-2 cloves garlic, crushed
1 tablespoon lemon juice
1 tablespoon tahini, or low fat peanut butter if you prefer (optional, but if you do not use, increase yogurt by 1 TBLS
1/2 cup plain yogurt
1 teaspoon salt

Spinach and Feta Hummus
1 can garbanzo beans/chickpeas (15 oz), drained
1/2 cup fresh spinach
3 oz, crumbled feta cheese
1/4 cup olive oil
3 tablespoons lemon juice
2 tablespoons tahini
1/4 cups red pepper flakes
1 teaspoon roasted garlic

Split pea soup

By Mayo Clinic staff

Serves 4
Ingredients

For the chive cream
3 tablespoons coarsely chopped fresh chives, plus long cuts for garnish
3 tablespoons fat-free plain yogurt
1 tablespoon low-fat buttermilk
1/4 teaspoon sugar
Pinch of salt

2 tablespoons olive oil
1 yellow onion, chopped
1/2 teaspoon salt
1 large carrot, peeled and chopped
2 cloves garlic, minced
1 1/2 cups dried yellow or green split peas, picked over, rinsed and drained
3 cups water
3 cups vegetable stock or broth
1/4 teaspoon freshly ground black pepper
1/2 cup chopped lean ham

Directions

To make the chive cream, in a small blender or food processor, combine the chopped chives, yogurt, buttermilk, sugar and salt. Process until well blended. Cover and refrigerate until needed.

In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and lightly golden, about 6 minutes. Stir in 1/4 teaspoon of the salt. Add the carrot and saute until the carrot is softened, about 5 minutes. Add the garlic and saute for 1 minute. Stir in the split peas, water, stock, the remaining 1/4 teaspoon salt and the pepper and bring to a boil. Reduce the heat to low, cover partially, and simmer until the peas are tender, 60 to 65 minutes.

In a blender or food processor, puree the soup in batches until smooth and return to the saucepan over medium heat. Reheat gently.

Ladle into warmed individual bowls. Top each serving with a drizzle or swirl of chive cream and garnish with a sprinkle of chopped ham and a few long cuts of fresh chives. Serve immediately

Chewy Fruit Hemp Protein Bars

SERVES 12

1/3 cup coconut milk
3/4 cup dried mixed fruit
1/2 cup sliced almonds
1/2 cup puffed rice cereal
1/3 cup hemp protein powder
1/4 cup grated dark baking chocolate, bar
1/2 cup hemp seeds
1/2 teaspoon ground cinnamon
1/4 cup honey or syrup
1/2 cup oats, toasted

Mix All Ingredients. Press onto waxed paper on a cookie sheet. Let dry overnight & then cut into bars. Refrigerate for freshness.

Punjabi Khichdi

Serves 2

Ingredients:
Dhuli (yellow) mung dal - half cup
Basmati rice - half cup
Water - 4-and-a-half cups
Clarified butter (ghee) -1 tsp
Cumin seeds (jeera)-1 tsp
Black peppercorn - 6
Cloves (lavang) -4-5
Onion - 1, finely chopped
Ginger - ½", grated
Garlic cloves and curry leaves - 6-7
Salt- According to taste

Method:

Wash rice and dal in running water and drain. Heat the ghee in a pan. Add cloves and black pepper, followed by cumin. When it crackles, add onion, ginger, garlic and curry leaves (they're good for the heart and add to the flavour). Stir it until golden brown. Then, add rice and dal, followed by water - thrice the quantity of rice and dal. Let it boil, cover and simmer, stirring occasionally until the mixture is thick and viscous and of porridge-like consistency.

Khichadi

There are, of course, variations to this dish. However, the recipe below is the basic one.

Ingredients :

1 cup white basmati rice, washed in water and drained
1 cup yellow lentils or red lentils (Also known as yellow moong dal), washed and soaked in water and drained
About 4 cups of water
1/2 (half) teaspoon cumin seeds
1 teaspoon oil
Salt to taste

Method :

Heat oil in a heavy-bottomed pot. (Preferably one with a cover, which will be able to contain the amount of rice and lentils cooked.)
When oil is hot, add cumin seeds. Allow cumin seeds to splutter but do not let them get burnt.
Fold in the yellow lentils and rice. Mix cumin seeds thoroughly with the lentils and rice.
Stir in water and salt.
Bring to boil.
Lower the heat, partially cover the pot and cook until the rice is cooked.
Serve hot with a sprinkling of coriander. This dish can also be served with some plain yoghurt.

Khichdi can also be cooked in a pressure cooker or in a microwave. In both cases, the cooking time should be reduced to about 20 – 30 minutes.

Variations :

Other ingredients can be added to the khichdi. These can be experimented with to vary the taste of the final dish.

Spices :

* Cinnamon sticks
* Chilli
* Cloves
* Bay leaves
* Turmeric powder
* Asafoetida (From Persian aza, for mastic or resin, and Latin foetidus, for stinking. A gum from a giant fennel used in Indian cooking.)
* Fenugreek
* Peppercorns
* Chopped onions and ginger can also be added.

These spices should be added after the oil has been heated. They should not be added all together, as too many spices can spoil the flavour of the dish.

Vegetables :

* Green peas
* Cabbage
* Pumpkin
* Potato
* Cauliflower
* Carrot

These are just examples of the types of vegetables that can be added. Feel free to experiment.

A word of caution: use only combinations of 2 - 3 vegetables together. Otherwise, the khichdi will taste like a hodgepodge of conflicting flavours.

Beetroot soup

Ingredients
Serves 4

1 tbsp olive oil
1 onion, peeled and chopped
1 garlic clove, peeled and chopped
2 celery stalks, trimmed and sliced
1 large parsnip, trimmed, peeled and grated
6 small raw beetroot, trimmed, peeled and grated
1 wheat-free vegetable stock cube
1 tsp wheat-free vegetable bouillon powder
1 tbsp cider vinegar
1 sweet potato, peeled and diced
third of a cucumber, peeled and diced
2 tbsp finely chopped fresh dill

Method

Place the oil, onion, garlic and celery in a large saucepan with 3 tablespoons of water. Cook over a moderate to low heat, stirring frequently, for 3-4 minutes, until soft but not coloured. Add the parsnip, beetroot, stock cube and bouillon powder to the pan with 1.25 litres cold water. Bring to the boil, then lower the heat and simmer for 30 minutes.

Stir in the vinegar and sweet potato and continue to simmer for 10 minutes or until the vegetables are tender when pierced with a knife.

Ladle into warmed soup bowls and serve garnished with the diced cucumber mixed with the dill.

Split pea soup

Ingredients
Serves 4

# 225g yellow split peas, soaked in cold water overnight then rinsed in a sieve
# 1 organic wheat-free vegetable stock cube
# 1 tsp organic vegetable bouillon powder
# 1 medium onion, peeled and sliced
# 1 sweet potato, peeled and chopped
# 3 carrots, peeled and thickly sliced

Method

Place the soaked peas in a large saucepan and cover with 1.5 litres of cold water. Add the stock cube and bouillon powder. Bring to the boil and simmer for 40 minutes, removing any froth with a large spoon.

Halfway through the cooking period, add the vegetables and continue simmering for a further 20 minutes until the peas and vegetables are very tender, stirring occasionally.

Remove from the heat and cool for 5 minutes. Carefully transfer to a food processor or liquidiser (the liquid will be hot so avoid splashes) and blend until smooth (you can also use a stick blender for this job). Return to the pan and heat through gently, stirring regularly. (Add more water if the soup appears to be too thick for your taste.)

Tip

Split pea soup is great for cold winter's days. This one makes keeps really well in the fridge. Add some fresh baby spinach leaves to the soup just before serving if you like.

African Nut Stew

Serves 8-10.
3 Tbsp (30 mL) soy sauce
1 onion, sliced
2 cups (500 mL) yams, diced in 1-in (2.5-cm) cubes
1 carrot, sliced
1 celery stalk, sliced
1 red bell pepper, diced
4 cups (1 L) vegetable stock
1 15-oz (465-g) can garbanzo beans
1 15-oz (465-g) can crushed tomatoes
1/2 cup (125 mL) fresh cilantro, chopped
1/3 cup (80 mL) natural peanut butter (or almond butter)
2 tsp (10 mL) curry powder

Heat 1/2 cup (125 mL) of water and the soy sauce in a large pot. Add onion and yams. Cook over high heat, stirring occasionally, for 5 minutes. Add carrot, celery, and pepper. Cover and cook 5 minutes, stirring occasionally. Add tomatoes, stock, garbanzo beans, and cilantro. Blend peanut butter with 1/3 cup (80 mL) of water, then add it to the soup along with the curry powder. Stir, then cover and simmer 10 minutes.

This soup freezes well. Serve with cooked grains or whole grain toast and a green salad.

Lemon Herb Yogurt Sauce

(serves 2)
1/2 cup (125 mL) plain low fat yogurt
1 tbsp (15 mL) each minced fresh Italian parsley and mint
1 small clove garlic, minced
1/2 tsp (2 mL) finely grated lemon rind
Pinch salt

In bowl, stir together yogurt, parsley, mint, garlic, lemon rind and salt. Great for chickpea patties, falafel etc

Baked Chickpea Patties

Makes 2 servings

On their own or tucked into a pita, chickpeas make a delicious vegetarian meal.

Ingredients

2 tsp (10 mL) canola oil
1 small onion, finely chopped
2 cloves garlic, minced
Half jalapeno, seeded and minced
1 tsp (5 mL) dried oregano
1/2 tsp (2 mL) dried basil
1 can (19 oz/540 mL) chickpeas, drained and rinsed
1 egg white
2 tbsp (25 mL) chopped fresh Italian parsley

Directions

In nonstick skillet heat oil over medium heat and cook onion, garlic, jalapeño, oregano and basil for about 5 minutes or until softened. Meanwhile, in bowl mash chickpeas using potato masher until smooth. Scrape onion mixture into bowl and stir to combine. Add egg white and parsley and stir until well combined and smooth. Divide mixture into 4 equal portions and form into 1/2-inch (1 cm) thick patties. Place patties on parchment paper lined baking sheet and bake in 425° F (220° C) oven for about 20 minutes, turning once halfway through or until golden. Lemon Herb Yogurt Sauce: Meanwhile, in bowl, stir together yogurt, parsley, mint, garlic, lemon rind and salt. Serve with chickpea patties.

Ful Medames - Egyptian Fava Beans

ul medames is a popular breakfast dish in Egypt. It is served usually with a fried egg and pita bread. The pita bread is sometimes used as a scoop for the fava beans. Ful medames dates back to ancient Egypt.
Ingredients:
1 1/2 lbs of dried fava beans or broad beans
2 cloves crushed garlic
1 tablespoon lemon juice
1/4 cup olive oil
1/2 teaspoon cumin

Preparation:
Soak beans overnight in water.

Drain, and cover with fresh water in large saucepan. Bring to a boil and simmer on low for 45 minutes to 1 hour, or until beans are tender.

Drain and place in medium bowl. Add remaining ingredients. Beans and remaining ingredients can be mashed together, or the beans can be left whole and gently mixed with remaining ingredients. It is more commonly served mashed together.

Serve hot with a fried egg and pita bread.

Tahine Sauce (Taratoor)

Yields about 1.5 Cups

One of the most frequently used sauces in Lebanese cuisine. It is used for fish, Falafel, Kibbeh, grilled lamb or Kafta, to name a few.

1 cup Tahine
¼ cup Lemon juice (or more if you like)
1 tsp mashed garlic
2 tsp ground Cumin
Salt

Mix all the ingredients together with enough water (about 1/2 cup) to make a nice and creamy (NOT PASTY) mixture. The Tahine sauce might seem as if it is going to turn pasty at first but with enough water it will loosen up.

Variation: A very tasty variation on this is to use half the amount of Tahine and substitute a ½ cup yogurt for it. Finish with some fresh chopped parsley if you like. This goes great with Kibbeh.

Fatteh

This traditional Lebanese breakfast and lunch is a special treat. Tasty and unique fatteh may be prepared in a variety of ways. Here we offer the simplest.

1 cup cooked chickpeas
1 cup yogurt
½ a lemon juiced
½ tsp salt
1/4 cup tahini sauce
2-3 clovse garlic crushed with a dash of salt
1 cup of fried pita chips
¼ cup pine nuts
2 tbsp. butter

Place chickpeas in a serving dish.

In a small bowl combine:
• yogurt
• tahini
• garlic
• salt
• lemon juice

Mix well together.Pour the mixture over the cooked chickpeas.Deep fry the pita bread until golden brown.Let the pita cool.Break the pita into ½ inch pieces.Sauté pine nuts in butter until golden.Sprinkle the pita chip pieces over the yogurt and the chickpeas.Then sprinkle the pine nuts over pita chips.

OR

Eggplant Fatteh (two servings)

One can chickpeas
One small-medium eggplant
3/4 c yogurt (ideally Greek yogurt, which is much thicker than normal yogurt)
1/2 T tahini
1 clove garlic, crushed
1 tsp lemon juice
1-2 pieces of pita bread

Slice the eggplant into 1/2 inch thick rounds. Salt and let sit for half an hour, then bake at 425 for 15 minutes, or until the top browns. Then flip and continue baking until the other side is brown. While the eggplant cooks, drain the chickpeas well, then heat them up. I simmered them in a pot of stock for a few minutes, then drained them. Stir together the yogurt, tahini, garlic, and lemon juice to make the sauce. Lightly toast the pita bread, then cut or break into pieces. When the eggplant is done, layer it in a bowl with the chickpeas. Surround it with pieces of pita bread, then top with the sauce. If you like, garnish with chives or other herbs. Enjoy!

Avocado Carob Pudding

2-3 avocados
1 3/4 cups of dates, pitted and cut up
1/2-3/4 c of water
3 Tbsp raw carob (or cocoa powder if you don't like carob-- it's all good)

In a blender, place avocados and blend until smooth. Add dates a few at a time with water and blend until smooth. Add carob and blend until mixed in. Chill. Serves 4-6.

Chai

Chai is a spicy milk tea originating in India. Combining the health benefits of cloves, cinnamon, ginger, and black tea, it packs an antioxidant wallop.

8 whole cloves
3 cinnamon sticks, broken in half
4 whole allspice berries
2 tsp (10 mL) fresh ginger, diced
6 whole black peppercorns
6 black cardamom seeds
2 Tbsp (30 mL) loose Darjeeling* tea or 6 Darjeeling tea bags
6 cups (1.5 L) water
2 cups (500 mL) skim milk
Honey or sweetener to taste

Place cloves, cinnamon sticks, allspice, ginger, peppercorns, and cardamom seeds into medium saucepan. Add water and bring to boil. When boiling, add tea. Cover and boil for 5 minutes.

Add milk, bring to a simmer, cover, and continue simmering for 15 minutes. If you love stronger tea, continue simmering for up to 1 hour. When the tea has reached your desired strength, remove from heat; strain into cups or mugs. Add honey or sweetener to taste.

*According to tea connoisseurs, Darjeeling, with its unique muscatel flavour, is considered the “champagne of teas.” You may substitute with a strong breakfast tea blend.

Makes 8 cups (2 L).

Digestive Chai

12-15 green cardamom pods
5 1/2 cups (1.4 L) water
1 1/2 tsp (7 mL) fennel seeds
2 Tbsp (30 mL) sugar
5 teabags
3/4 cup (180 mL) milk

Place a small bowl and tea strainer beside the stove. With a knife or your hands, peel the green cardamom skins halfway so you can see the seeds inside. In a kettle or a large pot, combine water, cardamom pods, fennel, and sugar; stir once, then bring to a boil on medium-high heat. As soon as the water starts to boil vigorously, add teabags. Stir once and boil for 1 minute, or 1 1/2 minutes for slightly stronger tea. Using a spoon, remove teabags and place them in the bowl. Discard these later.

Reduce the heat to medium and add milk. Heat for 30 to 45 seconds, then turn off heat. Place the tea strainer over each cup individually and fill. You should have enough to fill 6 cups.

Laxative Jam Recipe

1 cup pitted prunes
1 cup pitted dates (or apricots for different flavor)
1 cup boiling water (or orange juice)

Bring water to a boil in a medium-sized saucepan. Cut or chop dates and prunes into small pieces. Add to boiling water, and cook until mixture is thick. Use 1 tablespoon per day. Yield: Approximately 20 tablespoons.

Lax Recipes

8 ounce of milk should be mixed with about 3 ounces of prune juice in addition to little drops of licorice extract and should be taken in morning to treat constipation as soon as possible.

Immerse 10-12 big raisins (or grapes) in a cup of milk and bring to boil, first eat the raisins then drink the milk.

Mix 1/4 teaspoon of Epsom salt to 1/2 a glass of water and drink (bitter but wonderful).

One or two teaspoons of aloe gel can be taken two times in a day.

Mix 1 teaspoon apple cider vinegar and 1 teaspoon honey in a glass of water, and drink.

Warm water with lemon and honey

Egyptian licorice tea or Fennel Tea

Power Pudding Recipe

1 cup applesauce (or prunes)
3/4 cup prune juice (or apple juice)
1 cup of unprocessed wheat bran (Or Flaxseed)

Mix together in a small storage container; applesauce, prune juice and wheat bran until it forms a pasty pudding. Take one tablespoon every morning followed by a full glass of water. Drink some water throughout the day.

Fruit Lax Recipe

2 oz (56 g) senna leaves (health food store)
8 oz (224g) pitted prunes (works out to be about a cup)
8 oz (224g) figs (ensure a moist brand, works out to be about a cup)
2 cups of pitted dates
2 cups of dark raisins
8 cups of boiling water
2 cups of brown sugar

Pour the boiling over the senna leaves. Let steep 10-15 minutes, then strain the leaves out. Longer is not better. Do make sure that the leaves have lots of room ie use a big pot.
Put all the ingredients and the senna liquid into a large non-stick pan and cook for about 30 minutes (until soft and liquid is absorbed). Stir often.
Process with blender in small amounts.
Keep in refrigerator. I keep our a pint jar and freeze the rest. No problems after six months of doing this.
Start with one tablespoon each morning and build up from there.

Tyler Florence's regular and reduced carb pizza dough

3 Pizza Crusts

1 package active dry yeast
1 teaspoon sugar
1 cup warm water
1 tablespoon kosher salt
Extra-virgin olive oil
3 cups 00 flour, plus more for dusting ( for low carb replace 3 cups of flour with
1 1/2 cups of White Flour,1 cup Soy Flour, 1/2 cup Flaxseed Meal)

In the bowl of a standing electric mixer fitted with a dough hook, combine the yeast, sugar, and warm water; stir gently to dissolve. Let the mixture stand until the yeast comes alive and starts to foam, about 5 to 10 minutes.

Turn the mixer on low and add the salt and 2 tablespoons of olive oil. Add the flour, a little at a time, mixing at the lowest speed until all the flour has been incorporated. When the dough starts to come together, increase the speed to medium; stop the machine periodically to scrape the dough off the hook. Get a feel for the dough by squeezing a small amount together: if it's crumbly, add more water; if it's sticky, add more flour - 1 tablespoon at a time. Mix until the dough gathers into a ball, this should take about 5 minutes.

Turn the dough out onto a lightly floured surface and fold it over itself a few times; kneading until it's smooth and elastic. Form the dough into a round and place in a lightly oiled bowl, turn it over to coat. Cover with plastic wrap or a damp towel and let it rise in a warm spot (i.e. over a gas pilot light) until doubled in size, about 1 hour. This is a good time to stick a pizza stone in the oven and preheat them to 500 degrees F.

Once the dough is domed and spongy, turn it out onto a lightly floured counter. Roll and stretch the dough into a cylinder and divide into 3 equal pieces. Cover and let rest for 10 minutes so it will be easier to roll out.

Roll or pat out a piece of dough into a 12 inch circle, about 1/8-inch thick. Dust a pizza paddle with flour and slide it under the pizza dough. Brush the crust with a thin layer of olive oil, and top with your favorite flavors. Slide the pizza onto the hot stone in the oven and bake for 12 to 15 minutes, until the crust is golden and crisp. Repeat with the remaining dough.

Yogurt Cheese (Labneh)

This is a good substitute for cheesey or creamy recipe.

2 cups plain low fat or nonfat yogurt

Be sure that the yogurt you use does not contain any added gelatin or other thickener.
Line a sieve with a coffee filter or cheesecloth. Suspend the sieve over a deep bowl. Place the yogurt in the filter and refrigerate for several hours or overnight to allow the whey to drain out. When the yogurt has the consistency of a soft cream cheese, scrape the yogurt away from the filter and transfer it to a plastic container.
Discard the liquid in the bowl and refrigerate the yogurt cheese. Use within 1 week, discarding any accumulated liquid before using.

Fresh Fruit Sponge Cake or Rolls (Roulade)

http://chowtimes.com/2006/12/23/fresh-fruit-cake/

The base is a sponge cake.

Ingredients

4 eggs
1/2 cup sugar, divided
1/2 teaspoon baking powder
1/2 teaspoon cream of tartar
1/2 cup cake flour or self raising flour
3 tablespoons vegetable oil
1/4 teaspoon vinegar/lemon juice
50ml milk
fresh fruits - strawberries, cantaloupe, kiwi fruit
1 cup whipping cream
3 tablespoons icing sugar


Subs for Whipping Cream: pureed cottage cheese OR pureed ricotta cheese OR silken tofu or yogurt cheese (thickened yogurt with the whey drained away)


Preheat oven to 350F.Sift the cake flour together with the baking powder twice to airate the flour. The sifting of the flour should remove all the lumps. The only step which I think could cause the grittiness is the beating the egg yolk with sugar. You must beat until all the sugar dissolves.Separate the egg yolk from the white and put in two different bowls.In the bowl with the egg white, add the cream of tartar and vinegar and beat until thicken. Add 1/4 cup of sugar and beat further until the mixture shines.In another bowl, beat the egg yolk with the remainder 1/4 cup of sugar until the sugar dissolve.Add milk and vegetable oil into the egg yolk mixture and stir to mix well.Gently fold in the cake flour mixture into the egg yolk mixture.Gently fold in 1/3 of the egg yolk flour mixture into the egg white until blend. Repeat with the remainder of the egg yolk in 1/3 portions. Pour the mixture into g greased or parchment paper lined 8″ circular cake pan for the Fresh Fruit Cake or 10″x15″ jelly roll pan for the swiss roll.Bake the cake in the preheated oven for 25 minutes for the circular cake pan or 16 minutes for the jelly roll pan.Remove the oven and invert the cake on a parchment paper to cool. It is very important to let the cake to cool completely before frosting.

Cut the kiwi and cataloupe into thin slices.Cut the strawberries into thin slices, reserving a few whole strawberries to decorate the center part.Beat the whipping cream and the icing sugar together until thicken.Cut the circular cake into three layers. Spread the whipping cream on the surface of the bottom layer and top with strawberries ices (or your desired fruit). Spread whipping cream on a second layer and place it on top of the first layer. Top the second layer with slices of cantaloupe. Spread whipping cream on the last layer and place it on top of the second layer. Spread whipping cream on the sides of the cake.Decorate the top of the cake with more nicely cut slices of fruit. Place the cake in the refrigerator for at least half and hour before serving.

Chickpea flour Apricot Loaf

1 cup chickpea flour
1 tsp baking powder
4 tbsp white sugar
3 eggs, lightly beaten
100 gr dried apricots, coarsely chopped
1 tsp almond extract

Preheat oven to 350° Grease a loaf pan.
In a mixing bowl mix together the flour, baking powder, sugar and almond extract. Stir in eggs and the apricots.
Pour into the prepared loaf pan. Bake for 30-35 minutes.
Cool and sprinkle with a confectioners' sugar.

Edamame Dip

1/2 cup plus 2 tablespoons extra virgin olive oil
1 medium onion, sliced thinly
3 cloves garlic, minced
3 tablespoons chopped fresh parsley
1 tablespoon chopped fresh rosemary
1 (16-ounce) package frozen shelled edamame
1 cup vegetable stock
Sea salt, to taste
1/2 teaspoons white pepper
2-3 stalks Celery and/or 1 medium tomato

For dip, heat 2 tablespoons olive oil in a sauté pan over medium heat. Add onion and cook, stirring occasionally, until softened and translucent, 8 to 10 minutes. Stir in garlic, parsley and rosemary and cook until fragrant, about 2 minutes. Stir in edamame, followed by stock. Cook until beans are tender and liquid has reduced considerably, 8 to 10 minutes. Let cool slightly.

Pour edamame mixture into a blender. Take care as the ingredients are hot - keep your hand over the blender lid. Purée ingredients, gradually pouring in remaining half cup of olive oil. When completely puréed, add salt and pepper. Taste and adjust seasoning.

Pour dip into a serving bowl. Cover and chill until ready to serve.

Wilted Kale Salad with a Creamy Chipotle Dressing

Serves 4-6

For the wilted kale

4 heads kale (this will seem like a lot but will wilt down when the salt is added)
2T salt
2c baby tomatoes, sliced
1c hulled hemp seeds

For the dressing

3 avocados
2 chipotle peppers*
½c olive oil
2T agave
¼c lemon juice

*If not using chipotle peppers, substitute with onion powder, cumin, chili powder, garlic powder and tamari/nama shoyu

* Remove the stems and then wash and cut the kale into small pieces. Place into a bowl, add salt and start to massage the kale until it wilts and takes on a ‘cooked’ texture.

* Add the tomatoes and hemp seeds to the bowl and mix in by hand.

* Blend all ingredients in a high-speed blender until creamy and mix into kale by hand.

Butternut Squash Soup

( 4 servings)
1 medium butternut squash - cut into smallish pieces
1 medium onion - diced
4 cloves garlic - chopped
2 1/2 to 3 cups water
pepper to taste
herb seasoning (salt-free) to taste or some cumin or curry powder
cooking spray (or 2 tablespoon olive oil if desired)
soy milk or hemp milk if desired

Using cooking spray to coat, saute the onion in a pot or pan until it is soft. Add in the garlic and continue sautéing for a few more minutes. Add the water and squash at the same time and bring to a boil. Turn heat down and simmer for as long as it takes to soften the squash completely, usually less than 45 minutes .Take the contents of the pot and pour it all into a blender. Blend thoroughly, and add in spices to your liking.
This soup does NOT need salt, just a bit of pepper (and herb seasoning if you have it) for a kick. Milk adds a nice touch of creaminess and flavor or add some ground nuts/almonds.

Parsely Pesto with Sundried tomatoes

2 cups parsley, chopped
½ cup soaked sun dried tomatoes
¼ to ½ cup pine nuts
1-2 clove garlic, chopped
1 teaspoon lemon juice or more
¼ teaspoon celtic sea salt
¼ cup olive oil

Carrot Soup

(serves 3)
3-4 Cup chopped carrots or 3 -4 big carrots
1 sweet potato (optional, cut down 1 cup of carrots)
1 large onion
1 teaspoon finely chopped garlic
1 teaspoon curry powder
3 cups vegetable stock or water
1 tablespoon cornflour or arrowroot
salt and pepper to taste
some fresh herbs
olive oil

Chop onions and add with garlic and curry powder to hot oil. Cook gently stirring occasionally for about 5 mins. Process carrots in food processer with metal chopping blade. Add with stock to pot, cover and simmer for 10 minutes. Mix arrowroot to a paste with 1/4 cup water and stir into the carrot mixture. Puree or blend & serve topped with parsley, basil pesto or ground nuts.

Eggplant and Sesame Dip

3 medium or 2 large eggplants
2 Tbsp tahini paste
1 Tbsp olive oil
2 garlic cloves, chopped finely
3-4 Tbsp freshly squeezed lime juice
2 Tbsp chopped fresh cilantro
Salt and freshly ground black pepper

Preheat the oven to 400°F (200°F). Lightly brush a roasting pan with olive oil, and place the whole eggplants on it. Pierce them with a fork to allow steam to escape as they cook, and bake for 45-60 minutes, until they feel very soft when pressed. Remove from the oven, and allow to cool. Slice them in half, and scoop out the flesh into a bowl. Combine the olive oil, tahini, garlic, lime juice, and half of the cilantro, and stir into the eggplant. Season to taste with salt and pepper, and garnish with the remaining cilantro.

Black Bean Chili

Serves 4
1 medium onion chopped
1 medium green bell pepper diced about ¼ inch pieces
1 TBS + 1-1/2 cups vegetable broth
6 medium cloves garlic, chopped
2 cans (15 oz each) black beans, drained
1 can (8 oz) tomato sauce
1 can (15 oz) diced tomatoes, (do not drain)
2 TBS ground cumin
2 TBS red chili powder
2 TBS dried oregano
1 cup corn kernels, fresh or frozen
¼ cup fresh chopped cilantro
salt & black pepper to taste

Heat 1 TBS broth in a medium size soup pot. Healthy Sauté onion and bell pepper in broth over medium heat for about 5 minutes stirring frequently, until translucent. Add garlic, cumin, red chili powder and continue to sauté for another minute.
Add 1 ½ cups broth and rest of ingredients, except cilantro and corn. Simmer for another 20 minutes uncovered. Add corn and cook for another 2 minutes. Add chopped cilantro and season with salt & pepper to taste.

Raw Carob-Cashew Pudding or Mousse

1 cup raw cashews, soaked in room-temperature water overnight (if soaking for more than 10 hours, place in the refrigerator)
12-14 dried dates, soaked in room temperature water overnight (if soaking for more than 10 hours, place in the refrigerator)
2 tsp. carob powder
water or soymilk, as needed
1 tsp. pure vanilla extract, optional

After the nuts and dates have soaked for at least 6 hours, drain the nuts but not the dates. Pour the cashews, dates and soaking water, and carob into a blender. Blend over low speed until combined.
If the mixture seems too thick to blend, you can either blend smaller batches or add more liquid, a small amount at a time, to encourage the mixture to whirl round. Stop every few seconds and scrape down the sides, then blend again, continuing to blend at progressively higher speeds, until you have a perfectly smooth and creamy pudding. This may take 5-10 minutes. Unfortunately, a food processor isn’t going to get the mixture quite smooth enough, so you’re just going to have to wait.

Raw Fig and Cherry Bars

2 cups ( 290 g.) raw natural almonds
1/4 cup (30 g.) finely ground flax seeds
finely grated peel of 2 organic lemons
1-1/4 cups (190-200 g.) quartered dried figs, stems removed (measure after removing stems)
2 Tbsp. (30 ml.) to 1/4 cup (60 ml.) agave nectar, to taste (and depending on how dry the mixture is)
2 Tbsp. (30 ml.) raw tahini (or regular, if you’re not concerned about the bars being raw)
1 cup (120-130 g.) organic dried tart cherries, unsweetened

Lightly grease a 9″ x 9″ (about 20cm x 20 cm.) pan, or line with plastic wrap (I prefer the plastic wrap option).In the bowl of a food processor (this recipe won’t work in a blender), combine the nuts and flaxseeds, and process until you have a fine meal that begins to adhere to the sides of the processor bowl (it will appear as if the mixture has stopped spinning round the bowl). Do not overprocess, however, or you’ll end up with nut butter!

Add the lemon peel and figs, and process again until well blended and the mixture resembles a coarse meal. Add remaining ingredients and process briefly to chop the cherries and create a moist “dough” (it will form a ball). Pinch a bit of the mixture between your fingers to test the consistency. If it sticks together and feels slightly moist, it’s ready.

Turn the mixture into the pan and press down very firmly with your fist or the back of a metal spatula. The mixture should be very compact and solid. These are deliciously chewy and not too sweet. If you can find organic UNsweetened dried cherries (the kind that are very tart), they are really the best choice. If you can’t find them, you may wish to reduce, or even omit, the agave nectar.

Refrigerate until firm, about an hour, or at least 20 minutes. Cut into 12 bars and store in an airtight container in the refrigerator, or wrap each bar individually in plastic wrap. The bars will keep refrigerated for up to two weeks.

Cocoa Nibbles (or, La”Raw” Bar)

1/2 cup (80 g.) raw almonds
1-1/4 cups (about 150 g.) unsweetened dried dates, chopped
2 Tbsp. (20 g.) cocoa powder
1 tsp. (5 ml.) vanilla (optional)

optional add-ins (choose one of the following): 6 leaves mint, chopped; 1/4-1/2 tsp. (1-2 ml.) chili flakes; 1 Tbsp. (15 ml.) chopped candied ginger; 1 Tbsp. (15 ml.) raw cocoa nibs; 2 tsp. (10 ml.) freshly grated orange rind; 1/2 tsp. (2.5 ml.) cinnamon, or play with other spices of your choice

In a food processor, process the almonds, dates, and cocoa until you have what looks like a fine meal. Sprinkle with vanilla and optional add-ins, if using, and continue to process until the mixture comes together as a ball that rolls around the edge of the processor bowl (this may take a while–up to 5 minutes or so; occasionally stop and scrape sides of processor to push the mixture toward the blades).

The “dough” is ready when, if you pinch some and press it between your fingers, it sticks together readily and looks a bit shiny. (Sometimes if the dates are dry, this doesn’t happen easily; in that case, sprinkle in up to 2 tsp. water along with the vanilla, and proceed as above). The mixture should NOT be as soft as a cookie dough, but more like clay.

Place a clean piece of plastic wrap on the counter and turn the mixture onto it. Using your hands, form the mixture into a log about 8 inches (20 cm.) long. Try to compress the mixture as much as possible so you have a very dense log. Wrap with the plastic and roll the log one or two times, compressing it with your hands, to squeeze out any air spaces.

If you have a pressing need for chocolate, you can slice and eat the nibbles immediately. However, these are much better after the mixture has been refrigerated at least 2 hours or overnight, as it firms up considerably and will attain the texture of a dense fudge when cold. Makes 2 servings for me, 6 servings for normal eaters. Will keep up to one week in the fridge.

Activist Mommy’s Vegan Brownies

1 can black beans, drained and rinsed
3 tablespoons vegetable oil
4 tablespoons cocoa
1 teaspoon vanilla
3/4 cup vegan sugar
2 bananas
1/4 cup applesauce

Preheat oven to 350 degrees. Blend all ingredients in a blender until smooth. Pour into a lightly greased 8×8 pan. Bake for 30 minutes or until a toothpick comes out clean. Enjoy! If you think its too mushy cut back on the applesauce to help.