CHIP RECIPES VIII - Fort Myers CHIP

1 chip RECIPES . viii . Brought to you by ~. Fort Myers Chapter Fort Myers Chapter Director Sandra Kolliniatis Nutrition & Cookbook Coordinator Kathy Reynaert Graphic Design & Desktop Publishing Rita & Lloyd Hartman, Susan Whitsett Winter 2011 Printing Some of our RECIPES have been adapted from the following sources: The Optimal Diet The Official chip Cookbook Hans Diehl and Darlene Blaney Of These Ye May Freely Eat JoAnn Rachor Country Life Vegetarian Cookbook Diane Fleming A Taste of Nature LaVonne Hoover Guilt-Free Gourmet Vicki Griffin Complete Vegan Recipe Index 3 ABN Website These volumes are PAR EXCELLENCE when it comes to vegetarian cookbooks and I highly recommend all of them for your healthful living library. Please read the recipe all the way through before you begin. Some have a process of steps and time allotments that must be followed correctly to be successful.

2 ~ Kathy Reynaert HEART HEALTHY VEGAN RECIPES . Compiled by Fort Myers Chapter chip TEAM. TABLE OF CONTENTS. BREAKFAST & BREADS. APPLES N RICE ..3. BAKED APPLES ..3. BAKED BARLEY WITH APPLES ..3. BAKED OATMEAL ..4. BANANA BLUEBERRY WAFFLE TOPPING ..4. BREAKFAST BEANS ..5. CAROB CRACKED CASHEW TOFU FRENCH TOAST ..5. CORN OAT WAFFLES ..6. BLUEBERRY SPELT WAFFLES ..6. EMULSIFIED NUT BUTTER ..7. FRUIT CRISP ..7. GRANOLA. GRANOLA .. 8. NOSOCA PINES GRANOLA .. 8. SANDRA'S YUMMY GRANOLA .. 9. LARGE BATCH BOSCH MIXER WHOLE WHEAT MILLET CRUMBLE ..11. MILLET PUDDING ..11. MILLET PUDDING MULTI-GRAIN BREAD (LARGE BATCH) ..12. ONE LOAF FAT-FREE MULTI-GRAIN BREAD ..13. ONE LOAF WHOLE WHEAT BASIC QUINOA ..14. ENHANCED QUINOA ..14. BUCKWHEAT & FLAX PANCAKES ..15. RAW BREAKFAST RAW BLENDER BREAKFAST MEAL ..16. SEVEN-GRAIN CROCKPOT CEREAL.

3 16. SIMPLE MILLET ..17. SIMPLE SCRAMBLED TOFU ..17. UN-SAUSAGE ..17. SCRAMBLED TOFU ..18. VANILLA SOY MILK ..18. WHEAT BERRY CEREAL ..19. DRY CEREAL COOKING WHOLE GRAINS ..21. i SPREADS, CHEESES, SAUCES & GRAVIES. AGAR CHEESE ..25. ALFREDO SAUCE ..25. AVACADO BEAN SALSA ..26. CASHEW DILL DIP/DRESSING ..26. CASHEW PIMENTO CHEESE SPREAD ..27. HOMEMADE CHICKEN SEASONING ..27. CORN BUTTER ..27. COUNTRY STYLE DELIGHTFUL TOFU DILL SPREAD ..28. DRIED FRUIT JAM ..28. "GOOD SEASON'S" ITALIAN DRESSING ..28. MANNA EGG SALAD TOFU SPREAD ..29. MOCK MOZZARELLA SPREAD ..29. MOZZARELLA YOU CAN SLICE ..30. PARMESAN CHEESE SUN CREAM ..30. SALT SUBSTITUTE ..31. TOFU CREAM CHEESE ..31. TOFU EGGLESS SALAD ..32. VELVET CHEESE ..32. VEGAN SPINACH DIP ..33. ENTR ES & MAIN DISHES. ASIAN LETTUCE WRAPS ..37. BEAN BEAN COOKING BEAN VARIATIONS.

4 39. BLACK BEANS ..40. BURGER DELIGHT ..40. CHICKPEA ala KING ..41. CHICKPEA CUTLETS ..41. CHILI ..42. CRUISERS ..42. GARDEN NUT BURGER ..43. HAYSTACKS ..43. DR. DIEHL'S SPINACH LASAGNA or MANICOTTI ..44. CASHEW LIMA BEANS with DILL and ONION (Stovetop) ..45. LIMA BEANS with DILL (Baked) ..45. LO MILLET TOMATO LOAF ..46. MRS. PRO'S FAMOUS MARINARA SAUCE ..47. PIZZA ..47. ii SLOPPY JOES ..48. TAMALE PIE ..48. TOFU RICE ..48. VEGGIE COUSCOUS ..49. VEGGIE STIR ZUCCHINI BURGERS (Small Recipe) ..50. ZUCCHINI PASTA ..50. ZUCCHINI PATTIES (Large Recipe)..51. SOUPS, VEGETABLES & SALADS. SOUPS. GARDEN VEGETABLE KALE LENTIL SOUP ..56. PERFECT PEA SOUP ..56. VEGETABLES and SALADS. BEETS - Roasted ..57. COLE SLAW ..57. GARLIC - Roasted ..57. GREAT GREENS ..58. MUNG BEAN SALAD ..58. QUINOA QUINOA and BEAN SPROUT SALAD.

5 59. POTATOES -- SCALLOPED ..60. POTATOES BAKED with TOPPINGS ..60. VEGETABLES - ROASTED ..61. DESSERTS. APPLE ICING APPLE SPICE TIMBALE CAKE ..65. BANANA DATE COOKIES ..66. BLUEBERRY BREAKFAST BONANZA CAROB PIE ..67. CASHEW MAPLE CR ME ..68. CHEWY CHIA-OATMEAL BARS ..69. "OUTRAGEOUS" CORN MUFFINS ..69. DRIED FRUIT FRUIT PIZZA ..70. FRUIT SHAKES ..71. FRUIT SMOOTHIE ..72. FUDGY CAROB BROWNIES ..73. GRANOLA CRUMB CRUST ..74. LEMON PIE #1 ..74. LEMON PIE #2 ..74. POLYNESIAN FRUIT BARS ..75. STUFFED MEDJOOL DATES ..75. iii TROPICAL GENERAL INFORMATION. PLANNING IS THE KEY TO SUCCESS ..77. EATING OUT GOD'S PHARMACY ..81. NEW RECIPES . 15 BEAN SOUP ..87. CAROB chip CANDY ..87. MARVELOUS MUSHROOM RAW WALNUT SPREAD ..88. MOCKAMOLE ..89. SEITAN CHICKEN BREASTS ..90. VEGANDAD'S HOMEMADE SAUSAGES ..91. CONFETTI SALAD.

6 92. SLICED TOFU SEASONING ..92. AMBROSIA ..93. BLACK BEAN GLUTEN STEAKS ..94. CRUNCHY SOY-CORN SALAD ..95. DILLY CARROTS and GREEN EASY BEAN SALAD ..96. FIVE MINUTE CAROB CAKE ..96. GRILLED BEAN IT'S EASY BEING GREEN LEMON ZUCCHINI, CHICKPEA and LIMA BEAN SALAD ..98. ROASTED RED PEPPER HUMMUS ..99. SPINACH, BEET & ORANGE SALAD with AGAVE DRESSING .. 100. WHITE BEAN SPREAD with SUN-DRIED TOMATOES .. 101. ZIPPY YAMS and BOK CHOY .. 102. INDEX 103. iv Breakfast & Breads APPLES-N-RICE ..3. BAKED APPLES ..3. BAKED BARLEY WITH APPLES ..3. BAKED OATMEAL ..4. BANANA BLUEBERRY WAFFLE TOPPING ..4. BREAKFAST BEANS ..5. CAROB CRACKED CASHEW TOFU FRENCH TOAST ..5. CORN OAT WAFFLES ..6. BLUEBERRY SPELT WAFFLES ..6. EMULSIFIED NUT BUTTER ..7. FRUIT CRISP ..7. GRANOLA. GRANOLA .. 8. NOSOCA PINES GRANOLA .. 8. SANDRA'S YUMMY GRANOLA.

7 9. LARGE BATCH BOSCH MIXER WHOLE WHEAT MILLET CRUMBLE ..11. MILLET PUDDING ..11. MILLET PUDDING MULTI-GRAIN BREAD (LARGE BATCH) ..12. ONE LOAF FAT-FREE MULTI-GRAIN BREAD ..13. ONE LOAF WHOLE WHEAT BASIC QUINOA ..14. ENHANCED QUINOA ..14. BUCKWHEAT & FLAX PANCAKES ..15. RAW BREAKFAST RAW BLENDER BREAKFAST MEAL ..16. SEVEN-GRAIN CROCKPOT CEREAL ..16. SIMPLE MILLET ..17. SIMPLE SCRAMBLED TOFU ..17. UN-SAUSAGE ..17. SCRAMBLED TOFU ..18. VANILLA SOY MILK ..18. WHEAT BERRY CEREAL ..19. DRY CEREAL COOKING WHOLE GRAINS ..21. 1. 2. APPLES N RICE __. Preparation Time: 20 minutes Complexity: Easy Serves: Four Directions: 1. Combine all ingredients in casserole dish. 2 cups Brown Rice, cooked 2. Cover and bake at 350 F for 45 minutes. 1 Apple, large, cored, peeled, chopped 3. Serve warm or cold. cup Apple Juice, unsweetened 2 Tbsp.

8 Maple Syrup CHEF'S TIP: Can also be served as a light supper. 1 Tbsp. Lemon Juice tsp. Cinnamon PER 1 CUP SERVING: 188 Calories 0 mg. Cholesterol 3 g. Protein (6%) 24 mg. Calcium 7 mg. Sodium 16 g. Sugar 3 g Fiber 1 gm. Fat 40 g. Carbohydrate (98%). BAKED APPLES_____ __ _____. 1. Wash apples. 2. Core if desired, but isn't necessary. 3. Cook in crock pot on low overnight or cover and bake in oven for 45 minutes at 350 F. 4. Serve warm with whole grains OR refrigerate and eat cold. SOOOO SWEET this way! HINT: Save the juice that forms on bottom and thicken with cornstarch to make delicious syrup!! BAKED BARLEY WITH APPLES_____ __ _____. Preparation Time: 15 minutes Complexity: Easy Serves: Four Directions: 1. Place all ingredients in a crockpot. 2 cups Water 2. Cook on medium temperature overnight.

9 1 cup Barley Will be ready and hot to serve in the morning! cup Maple Syrup 1 tsp. Cinnamon 1 c. Apples, diced PER 1 CUP SERVING: 257 Calories 0 mg. Cholesterol 6 g. Protein (9%) 44 mg. Calcium 1 g. Fat 9 g. Fiber 12 mg. Sodium 23 g. Sugar 58 g. Carbohydrates (87%). 3. BAKED OATMEAL____ _____ _____ ___. Preparation Time: 20 minutes Complexity: Easy Directions: 1. Lightly spray a glass 9 x 9 baking dish. 2. Layer first four ingredients in dish in the order cup Blueberries given. cup Dates, chopped or cup raisins 3. Mix vanilla or maple extract into soymilk. cup shredded Coconut, unsweetened 4. Pour soy milk evenly over the dry mixture in 2 cups Rolled Oats baking dish. 1 tsp. Vanilla or Maple extract 5. Cover dish and place in refrigerator overnight 4 cups Soy Milk or bake right away. 6. Bake at 350 F for one hour.

10 In the morning serve hot with additional soy or nut milk, or unsweetened applesauce. BANANA ROLL-UPS ____ __. Whole Wheat Tortilla shell Directions: 1. Spread peanut butter on tortilla. Natural Peanut Butter 2. Roll banana in tortilla. Place roll-up open Banana side down, in sprayed rectangular baking pan. Applesauce 3. Cover with applesauce & sprinkle with Unsweetened Coconut coconut. 4. Bake 40 min. 350 F. Good leftovers for lunches. BLUEBERRY WAFFLE TOPPING ___. 1 can frozen unsweetened Grape Juice Directions: or Apple Juice 1. Blend first 3 ingredients until smooth. 2. Pour into saucepan & simmer until 1 can Water thickened. Remove from stove. c. Corn Starch 3. Stir in blueberries. 3 c. frozen (thawed) or fresh Blueberries 4. Serve over waffles or hot cereal. YUM!! 4. BREAKFAST BEANS ___. 2 16 oz.