Oven-Dried Sweet Potato Chips

ingredient list

Serves 4

• 1 tsp. fine-grained sea salt
• 1 tsp. chili powder
• 1/2 tsp. ground cumin
• 1/2 tsp. ground coriander
• 1/2 tsp. freshly ground black pepper
• 1/4 tsp. ground cayenne
• 1 lb. sweet potatoes, scrubbed and peeled, if desired
• 1 Tbs. extra virgin olive oil

Directions

1. Preheat oven to 250F.
2. Combine salt and spices in mixing bowl.
3. Slice sweet potatoes paper-thin and toss lightly with oil. Toss potatoes with spice mixture until evenly coated. Arrange potatoes on wire grates sprayed with nonstick vegetable spray or on baking sheets fitted with parchment paper.
4. Bake for 2 hours, then turn off oven and let potatoes dry for 2 more hours or overnight. Alternately, dehydrate sweet potato slices in dehydrator according to manufacturer’s directions.

Nutritional Information

Per serving:

Calories	110
Protein	1g
Total Fat	3g
Saturated Fat	0g
Carbs	18g
Choelsterol	0mg
Sodium	590mg
Fiber	3g
Sugar	7g

Orange-Apricot Crisp

Vegetarian Times p 46
December 2009/January 2010

Serves 12- vegan- gluten free

8 oranges + 1 tsp zest grated
2 cups dried apricots, thinly sliced
1/2 cup dried currants or raisins (in the photo it looks like golden raisins were used)
1/2 cup chopped candied ginger
1 cup brown rice flour
1/2 cup sugar
1/2 tsp salt
6 tbsp vegan margarine, softened
1/2 tsp vanilla

1. preheat oven to 350. Grease a 9 inch square baking pan
2. cut ends from oranges. Stand one orange on cutting board and slice away peel and pith. Cut orange into quarters and cut quarters into 1/2" thick slices. Repeat with remaining oranges and transfer to bowl. Stir in apricots, raisins, and candided ginger. Spread mixture into prepared pan.
3. stir together flour, sugar, orange zest, and salt in a bowl. Rubs margarine and vanilla into mixture until combined and mixture forms into large crumbs. Spread crumb mixture over orange mixture.
4. bake 30-40 minutes, until top of crisp is golden. Cool 10 min and serve warm

Quick Romesco Sauce

This recipe takes 30 minutes or fewer.

Think of romesco as pesto’s lesser-known cousin—it’s also made with nuts, garlic and olive oil but uses tomatoes and peppers, not basil. Romesco sauce is used to jazz up traditional tortillas and roasted vegetables. It also makes a luscious dip for pita wedges.

ingredient list

Makes about 1 1/3 cups

1/4 cup slivered almonds
1/4 cup chopped hazelnuts
1/4 cup panko breadcrumbs, or 1/4 cup fresh breadcrumbs
1 clove garlic, minced (about 1 tsp.)
1/4 tsp. salt
1 small tomato, seeded and diced (about 1 cup)
1 7-oz. jar roasted red peppers, drained and rinsed
2 Tbs. olive oil
1 Tbs. sherry or red wine vinegar
1/2 tsp. paprika
1/4 tsp. crushed red pepper flakes

Directions

1. Toast almonds and hazelnuts in skillet over medium-low heat 3 to 5 minutes or until browned and fragrant, stirring constantly. Remove from heat, and cool.

2. Pulse toasted nuts, breadcrumbs, garlic and salt in food processor or blender until nuts are finely ground. Add tomato, red peppers, oil, vinegar, paprika, crushed red pepper and ground black pepper to taste. Purée until smooth. Transfer to serving bowl. Spoon over wedges of Potato and Asparagus Tortillas.

Nutritional Information

Per TABLESPOON:

Calories	31
Protein	1g
Total Fat	2g
Carbs	2g
Sodium	73mg

Indian Samosa Casserole

(from Vegetarian Times)

Crust:
1/2 cup all purpose flour
1/2 cup whole wheat flour
1/4 tsp salt
2 Tbsp vegetable oil

Filling:
1 Tbsp black or yellow mustard seeds
1 tsp curry powder
1 tsp ground ginger
1/2 tsp ground cumin
1/8 tsp red pepper flakes
5 medium potatoes, peeled and quartered
1 1/2 tsp vegetable oil
1 medium onion, diced
1 medium carrot, diced
3 cloves garlic, minced
1 cup frozen peas
1 cup vegetable broth
2 tsp agave nectar or sugar
2 Tbsp soymilk

Directions:
1. To make crust: Preheat over to 375F. Whisk together flours and salt in a bowl. Stir in oil until clumps form. Add 6 to 10 Tbsp cold water, 1 Tbsp at a time, until dough holds together. Shape into a ball, cover with a damp washcloth, and set aside.

2. To make filling: Stir together mustard seeds, curry, ginger, cumin and red pepper flakes in a bowl; set aside.

3. Cook potatoes in boiling salted water for 15 minutes or until tender. Drain, return to pot, and mash, leaving small chunks.

4. Heat oil in skillet over medium heat. Add onion, carrot, and garlic. Saute 5 minutes, or until carrot is tender. Move onion mixture to the side of the pan and add mustard seed mixture in the center. Toast for 30 seconds. Stir in peas and broth. Fold onion mixture into potato mixture; stir in agave nectar. Season with salt and pepper and spread the filling into a 9-inch pie pan. Set aside.

5. Roll out the crust dough to an 11-inch circle on floured work space. Cover filling with dough, pressing down to make sure no air pockets remain. Trim away excess dough and crimp the edges with fingers. Cut an X in the center to vent steam; brush with soymilk just before baking. Place pie on a baking sheet and bake for 40-50 minutes, or until the crust is golden. Let stand 5 minutes before serving.

6. Devour.

Recycling Guidelines

I once heard on NPR that home recycling actually causes more harm than good. Most goods that people recycle are not actually recyclable and the item will actually be trashed once it reaches the recycling plant. Not to mention the amount of fuel it takes to have home recycling pick-up or the production of trucks to pick up the goods. I went on a mission to find out what the guidelines are for recycling. Hopefully this will help you and your family become better recyclers.

For recycling paper

• newspapers (remove plastic sleeve for garbage)
• magazines
• writing paper
• envelopes (including window envelopes)
• corrugated cardboard (flattened to two feet by 3 feet or less)
• brown paper bags
• telephone books
• paperback books
• junk mail
• glossy sale flyers
• shredded paper (in paper grocery bags)

For recycling cans, glass and plastics

• glass bottles and jars (all colors)
• aluminum cans/foil trays
• steel tin cans with lids
• aerosol cans (empty)
• drink boxes (remove the straws)
• milk and juice boxes
• plastic bottles *

* with neck and a or symbol); remove tops
and place them in garbage

Do Not place these items in recycling bins. Items should be placed in your garbage:

beer and soda cartons butter or margarine tubs ceramic items cereal boxes egg cartons flower pots gift wrap and tissue paper clothes hangers hard covered books mirrors prescription bottles

pool and other chemical containers packing materials pizza boxes plastic bags plastic deli trays plastic toys Styrofoam® peanuts, cups, plates, egg containers, etc. glass dishes window glass yogurt cups

Tips: * Most major grocery stores accept plastic grocery bags and newspaper wrappers. They usually have barrels near the entrance of the store for collection. * Remove all caps from bottles and place the caps in the garbage. * No window glass, mirrors, light bulbs, ovenware, ceramics, drinking glasses or eyeglasses are recyclable. * Place the blue bin on top of the red bin for collection on rainy days to hold papers down and to minimize the amount of rain soaked paper materials or hold the red recycling bin until the next recycling day. * Do not put recyclables in plastic bags. * Place recycling bins and garbage on the same side of your driveway, opposite yard waste containers. * Consider composting your yard waste and food waste.

Microwaving? Use Glass

Before reheating that leftover soup, consider microwaving it in glass rather than plastic. According to a Milwaukee Journal Sentinell test, plastics labeled "microwave safe," even those marketed for infants, released hefty doses of the chemical bisphenol A (BPA) when microwaved. Be particularly cautious of plastics numbered 1, 2, 5 or 7, which usually contain BPA. And don't be fooled by package labels: "Microwave Safe" is not a government-regulate term.

All About Chocolate!

Eating a Vegan diet doesn't mean carrots sticks and lettuce all the time. Vegans can indulge in many desserts that are not only delicious, but that are friendly to the environment as well. With the exception of milk chocolate, chocolate is actually a plant-based food. If you'd like to learn about vegan friendly chocolate, visit The Compassionate Cooks' article, "All about Chocolate." Enjoy these vegan friendly recipes.

Agave-Peanut Butter Cups
Creamy, lightly sweetened peanut butter fills dark chocolate cups in this irresistible candy from Delicious Living. Prep tip: You'll need small fluted paper candy cups, available at hobby or candy-making supply stores, and a small pastry brush.

Ingredients
24-30 small (1 to 1 1/2-inch) fluted paper candy cups
3/4 cup natural creamy peanut butter
3 tablespoons agave nectar
9 ounces bittersweet chocolate (65% cocoa), finely chopped

Directions
1. Arrange paper candy cups on a rimmed baking sheet, and make space for baking sheet in your refrigerator. In a medium bowl, mix peanut butter with agave until smooth. Cover and chill until ready to use.

2. Melt chocolate in a bowl set over a pan of hot water, stirring frequently until melted and smooth. Remove from heat. With a small pastry brush, apply a generous layer of chocolate inside each paper candy cup. You want the cups to be sturdy enough to hold the peanut butter, so be sure to coat bottom and sides well. Place baking sheet in refrigerator until chocolate hardens, about 30 minutes.

3. Reheat remaining chocolate until smooth. Spoon about 1/2 tablespoon peanut butter mixture into each chocolate cup. With a clean spoon, quickly spoon remaining melted chocolate evenly over peanut butter to cover. Refrigerate until the chocolate hardens, about 20 minutes. Refrigerate in an airtight container for up to 2 weeks.

PER SERVING (1): 108 cal, 62% fat cal, 9g fat, 3g sat fat, 0mg chol, 3g protein, 9g carb, 1g fiber, 38mg sodium

_________________________________

Fruit and Nut Bark
This super easy recipe from Delicious Living is a yummy treat and great for holiday gifts. Enjoy.

Makes 1 1/2 pounds / This bittersweet-chocolate bark, studded with tangy dried fruit and crunchy almonds, makes a delectable present.

Ingredients
1 1/2 cups whole raw almonds (about 9 ounces), divided
1 pound bittersweet chocolate (65% cocoa), finely chopped
1/2 cup dried pitted tart cherries
1/2 cup chopped dried apricots

Directions
1. Toast almonds by baking at 325° for 8–10 minutes, until fragrant and golden (or leave raw).

2. Line a baking sheet with waxed paper. Melt chocolate in a bowl set over hot water, stirring frequently until melted and smooth. Remove from heat. Stir in 1 cup almonds, plus cherries and apricots. Scrape mixture onto prepared baking sheet and spread out with a spatula to about 1/2-inch thick. Sprinkle remaining almonds evenly over top, gently pressing into chocolate to adhere.

3. Chill bark until completely firm, about 2 hours. Break or cut into chunks and store in an airtight container at room temperature for up to one day, or refrigerate for up to 2 weeks.

PER SERVING (1 ounce): 162 cal, 60% fat cal, 13g fat, 4g sat fat, 0mg chol, 3g protein, 15g carb, 3g fiber, 2mg sodium

_________________________________

Coconut Pecan Haystacks

Makes about 20 / These tasty clusters bound with dark chocolate are guaranteed to spread joy during the holidays.

Ingredients
8 ounces bittersweet or semisweet chocolate, finely chopped
1 cup finely shredded unsweetened coconut, divided
3/4 cup finely chopped toasted pecan pieces (about 5 ounces), divided
1/2 cup dried cranberries

Directions
1. Line a baking sheet with waxed paper. Melt chocolate in a large bowl over a pan of hot water. Stir occasionally just until melted and smooth. Remove from heat. Stir in 3/4 cup coconut, 1/2 cup pecans, and cranberries. Spoon tablespoon-sized mounds onto waxed paper. Mix remaining coconut and pecans in a small bowl and sprinkle over tops. Chill until firm, about 1 hour. Refrigerate in an airtight container for up to two weeks.

PER SERVING (1): 108 cal, 67% fat cal, 9g fat, 4g sat fat, 0mg chol, 1g protein, 9g carb, 2g fiber, 1mg sodium

_________________________________

Mint-Leaf and Chocolate Truffles

Makes about 30 / These nondairy, silky truffles feature a bright mint flavor from real mint (not extract). Serving tip: Bring to room temperature before serving.

Ingredients
3/4 cup plus 2 tablespoons soymilk
1 cup packed fresh mint leaves, roughly chopped
12 ounces bittersweet chocolate (65% cocoa), finely chopped
2 teaspoons vanilla extract
3 tablespoons unsweetened cocoa powder
Fluted 1-inch paper candy cups (optional)

Directions
1. In a small saucepan, bring soymilk to a simmer (do not boil). Remove from heat. Stir in mint and cover; let stand 30 minutes to infuse. Remove mint with a strainer, pressing on leaves to extract all liquid and the mint’s essential oils.

2. Place chocolate in a large bowl. Reheat soymilk to a simmer. Remove from heat and add to chocolate, stirring gently with a flexible spatula until chocolate is melted and smooth. Stir in vanilla. Refrigerate until firm enough to scoop, 1 1/2–2 hours

3. Line a baking sheet with waxed paper. Scoop out tablespoon-sized portions of chocolate mixture; place on waxed paper. (If mixture is too firm to scoop, let stand at room temperature about 30 minutes to soften.)

4. Place cocoa powder on a plate. Dust hands lightly with cocoa mixture. Roll each scoop into a ball and then roll in cocoa to coat. Place each truffle in a paper candy cup, if desired. Refrigerate in an airtight container for up to a week.

PER SERVING (1): 62 cal, 59% fat cal, 5g fat, 2g sat fat, 0mg chol, 1g protein, 7g carb, 1g fiber, 3mg sodium

Baked Leek and Sweet Potato Gratin

From Vegetarian Times - "Sautéed leeks add a milder, sweeter flavor than onions to this hearty sweet potato dish that can be served with a salad as a light main course."

ingredient list

Serves 8

• 3 medium leeks, white and light green parts chopped (6 cups)
• 1 1/2 Tbs. olive oil, divided
• 3 cloves garlic, minced (1 Tbs.)
• 3 Tbs. chopped fresh rosemary, divided
• 2 medium sweet potatoes (2 lb.), peeled and cut into 1/8-inch-thick slices
• 1/3 cup low-sodium vegetable broth
• 3 Tbs. Italian seasoned dry breadcrumbs
• 2 Tbs. finely grated vegan cheese, optional

Directions

1. Preheat oven to 450°F. Coat 10-inch round pan with cooking spray.

2. Heat 1 Tbs. oil in nonstick skillet over medium-high heat. Add leeks, garlic, and 1 1/2 Tbs. rosemary; sauté 8 minutes, or until softened. Season with salt and pepper, if desired.

3. Arrange one-third sweet potato slices over bottom of prepared pan, overlapping slightly. Spread half of leek mixture on top. Arrange another one-third sweet potato slices over leeks; top with remaining leeks, followed by remaining sweet potatoes. Drizzle broth over dish. Cover pan with foil, and bake 35 minutes.

4. Stir together breadcrumbs, remaining 1 1/2 tsp. oil, remaining 1 1/2 Tbs. rosemary, and Romano cheese, if desired, in small bowl. Remove foil from gratin, and sprinkle with breadcrumb mixture. Bake, uncovered, 15 minutes, or until breadcrumbs are browned and crisp. Let gratin cool slightly before cutting into 8 wedges and serving.

Nutritional Information

Per :

Calories	143
Protein	3g
Total Fat	3g
Saturated Fat	1g
Carbs	28g
Choelsterol	0mg
Sodium	402mg
Fiber	4g
Sugar	8g

Sweet Potato Salad with Apple and Avocado

From Vegetarian Times - "More a meal than a side dish, this potato salad gets its protein from avocado and pumpkin seeds, both good sources of essential fatty acids. Nutrient-rich corn and diced apple give it crunch. Try serving it over a bed of spinach or arugula."

ingredient list

Serves 6

• 1 lb. sweet potatoes, peeled and cut into ½-inch cubes
• 1 cup frozen corn
• ¼ cup unsalted hulled pumpkin seeds or pepitas
• 1 medium red apple, diced (1 cup)
• ½ small onion, finely chopped (½ cup)
• ¼ cup chopped cilantro
• ¼ cup lime juice
• 2 Tbs. olive oil
• ½ avocado, finely diced

Directions

1. Place sweet potatoes in large saucepan, and cover with water. Bring to a boil, and cook 3 minutes. Add corn, and cook 1 to 2 minutes more, or until potatoes are tender. Drain in colander and rinse under cold water to cool. Drain well.

2. Toast pumpkin seeds in dry skillet over medium-high heat 3 to 4 minutes, or until seeds begin to pop. Transfer to plate, and cool.

3. Combine apple, onion, cilantro, and lime juice in large bowl. Stir in sweet potatoes, corn, and oil, and season with salt and pepper, if desired. Stir in avocado and toasted pumpkin seeds just before serving.

Nutritional Information

Per Serving

Calories	179
Protein	3g
Total Fat	9g
Saturated Fat	1g
Carbs	23g
Choelsterol	0mg
Sodium	117mg
Fiber	4g
Sugar	8g

Fruit Salad with Vanilla-Apple Syrup

From Vegetarian Times - "The syrup used in this salad is a wonderful all-purpose sweetener for plain yogurt, iced tea and cocktails. "

ingredient list

serves 6

Vanilla-Apple Syrup

• 2 cups apple juice
• 2 2-inch strips lemon zest
• 1/4 vanilla bean

Fruit Salad

• 2 medium mangoes, peeled and diced
• 1 pint strawberries, quartered (about 2 cups)
• 1 pint blueberries (about 2 cups)

Directions

1. To make Vanilla-Apple Syrup: Place apple juice and lemon zest in pot. Slice vanilla bean in half and scrape seeds into juice. Add bean to pot as well. Bring to a boil over medium-high heat. Reduce to medium-low, and simmer 30 minutes, or until mixture is syrup-like and reduced to 1/3 cup. Remove lemon zest and vanilla bean, and cool to room temperature.
2. To make Fruit Salad: Toss mangoes, strawberries and blueberries with Vanilla-Apple Syrup, and serve.

Nutritional Information

Per SERVING:

Calories	129
Protein	1g
Total Fat	5g
Carbs	32g
Sodium	4mg
Fiber	3g
Sugar	18g

Southwestern Tofu and Tortilla Scramble

From Vegetarian Times - "Full of lively flavors, this skillet meal is based on a regional egg dish known as . In the original recipe, the tortilla pieces are scrambled with eggs; this version replaces eggs with firm tofu for a hearty supper dish."

Meal plan: Microwave several sweet potatoes to serve on the side and prepare a simple salad of cherry tomatoes and arugula. Finish with a refreshing mixture of canned unsweetened pineapple chunks and peeled, diced papaya spooned over vanilla low-fat yogurt or soy yogurt if desired.

ingredient list

6 servings

• 1 tsp. ground cumin
• 3/4 tsp. salt
• 3/4 cup shredded reduced-fat cheddar cheese or cheddar-style soy cheese (3 oz.; optional)
• 4.5-oz. can chopped mild green chilies, drained
• 1 lb. firm tofu
• 1 Tbs. olive oil
• 1 medium onion, finely chopped
• 6 corn tortillas, torn or cut into 1-inch pieces
• 14.5-oz. can diced tomatoes, drained and liquid reserved

Directions

1. Drain tofu and blot well with paper towels. Cut into 1/2-inch dice and set aside.
2. In wide skillet, heat oil over medium heat. Add onion and cook, stirring often, until lightly golden, about 9 minutes.
3. Gently stir in tofu, tortillas, tomatoes, chilies, cumin and salt. Add enough re-served tomato liquid to moisten and blend gently but thoroughly. Cover and cook 10 minutes.
4. If using cheese, sprinkle evenly over tofu mixture, then cover and cook until melted, about 2 minutes. Serve hot.

Nutritional Information

Per serving:

Calories	160
Protein	6g
Total Fat	6g
Saturated Fat	0g
Carbs	22g
Choelsterol	0mg
Sodium	673mg
Fiber	3g

Southwestern Tofu Scramble

From Vegetarian Times - "Ground turmeric gives this egg-free scramble a golden hue. Leftovers (if any) make a great sandwich filling."

ingredient list

Serves 6

• 1 medium red bell pepper, diced (about 1 cup)
• 1 small carrot, diced (about 1/2 cup)
• 4 green onions, chopped (about 1/2 cup)
• 1 clove garlic, minced (about 1 tsp.)
• 1/2 tsp. ground cumin
• 1/4 tsp. ground turmeric
• 1 14-oz. pkg. medium tofu, drained and crumbled
• 1/2 tsp. hot sauce
• 2 Tbs. chopped cilantro
• salsa, for garnish

Directions

1. Heat large nonstick skillet over medium heat and coat with cooking spray. Add bell pepper and carrot, and cook 7 minutes, or until just tender. Stir in green onions, garlic, cumin and turmeric, and cook 1 minute more. Add tofu and hot sauce, and cook 5 minutes, or until heated through and all liquid has cooked off. Stir in cilantro, and serve with salsa.

Nutritional Information

Per SERVING:

Calories	113
Protein	11g
Total Fat	6g
Saturated Fat	1g
Carbs	6g
Choelsterol	0mg
Sodium	32mg
Fiber	3g

Quinoa Salad with Orange-Cumin Vinaigrette

From Vegetarian Times - "This light winter salad makes a satisfying meal, thanks to quinoa, a whole grain that’s high in protein."

ingredient list

Serves 4

• 1/3 cup sliced almonds
• 1 cup quinoa, rinsed and drained
• 1/4 tsp. salt
• 1/3 cup dried apricots, diced into small pieces
• 1/3 cup raisins
• 1/3 cup fresh orange juice
• 1 shallot, finely chopped (2 Tbs.)
• 2 Tbs. chopped fresh parsley
• 2 Tbs. chopped cilantro
• 2 Tbs. chopped fresh mint
• 1 Tbs. grated orange zest
• 1/2 tsp. ground cumin
• 1/2 tsp. ground coriander
• 2 Tbs. olive oil
• 2 oranges, peels sliced off and sections cut out

Directions

1. Toast almonds 4 to 5 minutes in dry skillet or toaster oven, or until pale brown and fragrant, stirring often.
2. Bring 2 cups water to a boil in medium saucepan. Add quinoa and salt, reduce heat to medium-low and simmer 15 minutes, or until tender and almost all water is absorbed. Drain, then transfer to large bowl. Toss with apricots and raisins.
3. Whisk together orange juice, shallot, parsley, cilantro, mint, orange zest, cumin, and coriander. Whisk in oil. Pour dressing over quinoa, and toss to coat. Garnish with orange slices and toasted almonds.

Nutritional Information

Per SERVING:

Calories	383
Protein	9g
Total Fat	13.5g
Saturated Fat	1.5g
Carbs	61g
Choelsterol	0mg
Sodium	161mg
Fiber	7g
Sugar	22g

Papaya - Avocado Salad

From Vegetarian Times - "When buying ripe papayas, look for firm (not hard) fruit with a yellowish rind that has no spots or bruises."

ingredient list

Serves 4

• 4 ripe papayas, divided
• 2 small avocados, diced (1 cup)
• 1/3 cup unsalted cashews, chopped
• 1/4 cup coarsely chopped cilantro or fresh mint
• 3 Tbs. fresh lime juice
• 1 medium shallot, finely chopped (2 Tbs.)
• 1 cup packed arugula, coarsely chopped

Directions

1. Halve 2 papayas and scoop out seeds. Set halves aside. Peel remaining 2 papayas with vegetable peeler, then halve and scoop out seeds. Cut peeled papaya halves into 1/2-inch dice, and place in medium bowl.
2. Add avocados, cashews, cilantro, lime juice, and shallot to diced papayas in bowl, and toss to combine. Season with salt and pepper. Fold in arugula. Fill papaya halves with salad, and serve immediately.

Nutritional Information

Per SERVING:

Calories	252
Protein	5g
Total Fat	11g
Saturated Fat	2g
Carbs	39g
Choelsterol	0mg
Sodium	162mg
Fiber	9g
Sugar	19g

Vegetarian Gumbo

From Vegetarian Times - "Here, the rich, dark roux of a Louisiana-style gumbo is laced with carrots, parsnips, okra, and green beans, but feel free to substitute any vegetables you have on hand."

ingredient list

Serves 8

• 1/2 cup vegetable oil
• 1/3 cup flour
• 1 small onion, chopped (1 cup)
• 1 small green bell pepper, chopped (1 cup)
• 3 stalks celery, chopped (1 cup)
• 1 28-oz. can diced tomatoes
• 2 cups fresh or frozen green beans
• 3 carrots, sliced (2 cups)
• 1 parsnip, diced (1 cup)
• 1 cup fresh or frozen sliced okra, optional
• 1 Tbs. ground cumin
• 1 Tbs. paprika
• 1 Tbs. dried oregano
• 1/4 tsp. cayenne pepper

Directions

1. Stir together oil and flour in Dutch oven or heavy-bottomed pot until smooth. Cook over high heat 10 minutes, or until roux turns a dark caramel color, stirring constantly.
2. Add onion, bell pepper, and celery, and cook 5 minutes, or until vegetables are softened. Stir in all remaining ingredients and 4 cups water. Season with salt and pepper. Reduce heat to medium-low, cover, and cook 40 minutes, or until carrots are tender. Serve over rice.

Nutritional Information

Per Serving:

Calories	216
Protein	3g
Total Fat	14.5g
Saturated Fat	2g
Carbs	21g
Choelsterol	0mg
Sodium	309mg
Fiber	6g
Sugar	8g

Three Sisters Casserole

From Vegetarian Times - "A Native American expression, “three sisters” refers to the practice of growing beans, corn and squash together. This filling casserole can be frozen for an upcoming party or made fresh for dinner."

ingredient list

Serves 6

• Polenta Topping
• 1 1/2 cups yellow cornmeal
• 1 Tbs. chili powder
• 3/4 tsp. salt
• 
  
• Filling
• 3 Tbs. olive oil, divided
• 1 small onion, chopped (about 1 cup)
• 1 large red or yellow bell pepper, cut into 1-inch dice (about 1 cup)
• 1 lb. kabocha squash, peeled and cut into 1-inch cubes (about 2 cups)
• 1 15-oz. can diced tomatoes with chiles
• 2 cloves garlic, minced (about 2 tsp.)
• 1 tsp. ground coriander
• 1 tsp. ground cumin
• 1/2 tsp. salt
• 1 15-oz. can pinto beans, drained and rinsed
• 1 cup frozen corn kernels, thawed

Directions

1. To make Polenta Topping: Whisk together cornmeal, chili powder, salt and 4 1/2 cups water in double boiler, or in large metal bowl over barely simmering water. Cook 40 minutes, or until polenta is thick and stiff, stirring 3 or 4 times. Remove from heat.
2. To make Filling: Preheat oven to 375F. Heat 2 Tbs. oil in large saucepan over medium heat. Add onion, and cook 7 minutes, or until softened, stirring often. Add bell pepper, and cook 5 minutes more, stirring often.
3. Stir in squash, tomatoes, garlic, coriander and cumin. Cook 5 minutes, stirring occasionally. Stir in 1/2 cup water and salt. Bring mixture to a boil. Reduce heat to medium low, and simmer, partially covered, 10 to 15 minutes, or until squash is tender. Stir in beans and corn, and cook 5 minutes, or until slightly thickened, stirring occasionally.
4. Coat 8x11-inch baking dish with cooking spray. Spread 2 cups polenta over bottom of prepared dish. Spoon squash mixture over polenta. Smooth remaining polenta (about 2 1/2 cups) over top.
5. Score casserole into 6 squares with knife. Brush top with remaining 1 Tbs. oil. Bake 30 minutes, or until heated through and top is lightly browned. Serve with Pumpkin Seed Pesto.

Nutritional Information

Per SERVING:

Calories	304
Protein	8g
Total Fat	8g
Saturated Fat	1g
Carbs	52g
Sodium	830mg
Fiber	9g
Sugar	5g

Black Bean Chili with Dark Ale

From Vegetarian Times - "A slightly sweet, dark beer tempers the acidity of the tomatoes and the spiciness of the chipotle chiles in this easy recipe."

ingredient list

Serves 8

• 2 chipotle chiles in adobo sauce, drained and minced
• 2 Tbs. olive oil
• 2 Tbs. ground cumin
• 1 large onion, finely chopped (1 1/2 cups)
• 1 medium red bell pepper, diced (1 cup)
• 5 cloves garlic, minced (5 tsp.)
• 2 14-oz. cans black beans, rinsed and drained
• 24 oz. gluten-free dark beer
• 1 14-oz. can diced tomatoes
• 1 cup fresh or frozen corn
  

Directions

Heat oil in 3-qt. pot over medium heat. Add chipotles and cumin; season with salt, if desired. Cook 1 minute, or until fragrant. Stir in onion, bell pepper, and garlic. Sauté 5 to 7 minutes, or until vegetables are soft. Stir in beans, beer, tomatoes, and corn. Bring chili to a boil. Reduce heat to medium-low, and simmer, uncovered, 45 minutes, or until thick.

Nutritional Information

Per :

Calories	192
Protein	8g
Total Fat	5g
Saturated Fat	1g
Carbs	31g
Sodium	383mg
Fiber	10g
Sugar	4g

Honey-Glazed Tofu on Pumpkin Seed Couscous

From Vegetarian Times - "Cracked black pepper—a coarser grind of the kitchen staple—lends a lightly spicy flavor without the bite of fresh chiles or hot sauce. If you can’t find shelled pumpkin seeds (also called pepitas), substitute your favorite chopped nuts."

ingredient list

Serves 6

Honey-Glazed Tofu

• 2 10-oz. pkgs. extra-firm tofu
• 2 tsp. cracked black pepper
• 2 tsp. dried thyme
• 1 tsp. salt
• 1/4 cup vegetable oil
• 1/2 cup honey
  
  Pumpkin Seed Couscous
• 2 cups low-sodium vegetable broth
• 2 medium carrots, chopped (1 cup)
• 1 cup frozen edamame, thawed
• 2 tsp. olive oil
• 1 tsp. salt
• 1 1/2 cups whole-wheat couscous
• 1/2 cup toasted unsalted pumpkin seeds

Directions

1. To make Honey-Glazed Tofu: Place tofu between two plates and set heavy pot on top. Drain 10 minutes, and pat dry. Cut tofu into 3/8-inch-thick slices. Combine pepper, thyme, and salt in small bowl. Coat tofu slices with pepper mixture, and set aside.
2. To make Pumpkin Seed Couscous: Bring broth, carrots, edamame, olive oil, and salt to a boil in covered saucepan. Remove from heat, stir in couscous and cover. Let steam 5 minutes, then fluff with fork.
3. Meanwhile, heat oil and honey in large skillet over medium-high heat until bubbling. Place tofu in pan, and cook 3 minutes. Turn, and cook 3 minutes more, spooning thickening sauce over tofu.
4. To serve: Stir pumpkin seeds into couscous. Spoon onto plates, and top with Honey-Glazed Tofu.

Nutritional Information

Per SERVING:

Calories	577
Protein	26g
Total Fat	26g
Saturated Fat	3g
Carbs	71g
Choelsterol	0mg
Sodium	444mg
Fiber	10g
Sugar	27g

Yukon Gold and Baby Spinach Masala

From Vegetarian Times - "Why Yukon gold potatoes? Because their creamy but firm texture make them a perfect fit for stews, plus the tender skin doesn't need to be peeled. Serve with steamed rice, and a sweet-and-sour chutney, such as Fresh Mango Chutney on vegetariantimes.com."

ingredient list

Serves 4

• 2 Tbs. canola oil
• 1 lb. Yukon Gold potatoes, cut into 1/2-inch cubes (4 cups)
• 1 large yellow onion, thinly sliced (11/2 cups)
• 3 cloves garlic, minced (1 Tbs.)
• 2 Tbs. minced fresh ginger
• 1 jalapeño chile,finely chopped (1 Tbs.)
• 1 tsp. ground coriander
• 1/2 tsp. ground cumin
• 1/2 tsp. turmeric
• 1 13.5-oz. can light coconut milk
• 1 6-oz. bag baby spinach
• 11/2 tsp. garam masala
• 1 Tbs. lime juice
• 1/4 cup chopped cilantro

Directions

1. Steam potatoes in steamer basket set over simmering water 10 minutes, or until just tender.

2. Meanwhile, heat oil in large skillet over medium heat. Add onion, and sauté 8 minutes, or until soft and golden. Add garlic, ginger, and jalapeño, and sauté 1 minute, or until fragrant. Stir in coriander, cumin, and turmeric. Add steamed potatoes, and sauté 1 to 2 minutes, to coat with spices. Add coconut milk and 1/4 cup water, and season with salt and pepper, if desired. Bring to a simmer. Reduce heat to medium-low, cover, and simmer 5 minutes, or until sauce begins to thicken.

3. Stir in spinach, garam masala, and 1/4 cup water, and cook 2 to 3 minutes, or until spinach is wilted. Stir in lime juice and cilantro.

Nutritional Information

Per :

Calories	347
Protein	7g
Total Fat	16g
Saturated Fat	6g
Carbs	45g
Choelsterol	0mg
Sodium	382mg
Fiber	6g
Sugar	3g

Decadent Dairy-Free Chocolate Truffles

From Vegetarian Times - "Truffles are usually made with heavy cream, but you’ll never miss the dairy in these luscious vegan chocolates."

ingredient list

Serves 10 (makes about 30 truffles)

6 - 6.5 oz. high-quality dark chocolate (60% cocoa), finely chopped
1/4 cup walnut, almond or canola oil
1/2 cup unsweetened cocoa
1/2 cup chopped nuts

Directions

1. Place chocolate, oil and 1/3 cup water in microwave-safe bowl. Heat on high in microwave 1 minute. Stir; heat 1 minute more, or until chocolate has melted. Whisk until smooth. Cover with plastic wrap and chill 6 hours, or overnight.

2. Place cocoa and nuts on separate plates. Shape truffle mixture by heaping teaspoonfuls into small, 3/4-inch balls. Roll in cocoa or chopped nuts. Chill until ready to serve.

Nutritional Information

Per TRUFFLE:

Calories	66
Protein	1g
Total Fat	5g
Saturated Fat	1g
Carbs	4g
Fiber	1g
Sugar	3g

Chilean Corn and Un-turkey Chowder

From Vegetarian Times - "This savory chowder is inspired by pastel de choclo, a Chilean corn and meat pie. Feel free to add leftover vegetables to the soup, or you can even turn it into a pot pie by topping the finished soup with leftover Thanksgiving stuffing, then broiling 2 to 3 minutes, or until the stuffing is browned and crispy."

ingredient list

Serves 8

• 4 cups low-sodium vegetable broth
• 1 rib celery with leaves, chopped
• 2 cloves garlic, minced (2 tsp.)
• 1 bay leaf
• 1 whole thyme sprig, plus 2 Tbs. chopped fresh thyme, divided
• ¼ cup olive oil
• 1 medium onion, peeled and diced (1 cup)
• ¼ cup flour
• 1 lb. small white potatoes, diced (4 cups)
• 4 cups frozen corn kernels
• 2 cups chopped vegan turkey roast, or 3 frozen vegan chicken cutlets, thawed and chopped, or 1 5.5-oz. pkg. vegan turkey slices, coarsely chopped
• 4 plum tomatoes, peeled, seeded, and diced (2 cups)
• 1 medium avocado, diced (1 cup)
• ¼ cup coarsely chopped cilantro
• 2 Tbs. lime juice, plus lime wedges for garnish, optional

Directions

1. Place broth, celery, garlic, bay leaf, and thyme sprig in large stockpot. Bring to a boil, cover, reduce heat to low, and simmer 10 minutes. Transfer broth to large bowl, and set aside.
2. Heat olive oil in same pot over low heat. Sauté onion 6 to 8 minutes,
or until translucent. Add flour gradually, and cook 5 minutes or until flour mixture is smooth and beginning to dry, stirring constantly. Add reserved broth gradually, until blended with flour. Stir in potatoes and chopped thyme. Raise heat to medium-low, and bring to a simmer. Cook 15 to 20 minutes, or until potatoes are tender, stirring occasionally.
3. Add corn and vegan turkey, reduce heat to low, and cook 7 to 10 minutes more, stirring occasionally.
4. Stir in tomatoes, avocado, cilantro, and lime juice. Season with cayenne pepper to taste. Serve with extra lime wedges, if desired.

Nutritional Information

Per :

Calories	279
Protein	9g
Total Fat	11g
Saturated Fat	1.5g
Carbs	38g
Choelsterol	0mg
Sodium	151mg
Fiber	6g
Sugar	4g

Avocado Chimichurri Bruschetta

From Vegetarian Times - this recipe uses avocados which are revered for their buttery taste and texture, a quality that stems from the "good" monounsaturated fats they contain. It is also these fats that make avocados champions for heart health. Studies have shown that oleic acid, one of the monounsaturated fats in the smooth green flesh of the fruit, helps to lowertotal cholesterol and LDL cholesterol levels significantly. Also rich in potassium, fiber, folate, and vitamin K, the luscious fruit of guacamole fame is surprisingly versatile: Brazilians use it to make ice cream, and in the Philippines it's blended into a creamy avocado shake.

ingredient list

Serves 6

• 2 Tbs. lemon juice
• 2 Tbs. red wine vinegar
• 3 cloves garlic, minced (1 Tbs.)
• ¾ tsp. salt
• ½ tsp. red pepper flakes
• ½ tsp. dried oregano
• ¼ tsp. ground black pepper
• ¼ cup olive oil
• ¼ cup chopped cilantro
• ¼ cup chopped fresh parsley
• 2 avocados, peeled, pitted, and cubed
• 6 ½-inch-thick slices whole-grain or ciabatta bread, toasted
  

Directions

Combine lemon juice, vinegar, garlic, salt, red pepper flakes, oregano, and black pepper in small bowl. Whisk in oil, then stir in cilantro and parsley. Fold in avocado cubes. Spoon avocado mixture onto toast slices, and serve.

Nutritional Information

Per :

Calories	247
Protein	5g
Total Fat	17.5g
Saturated Fat	2.5g
Carbs	20g
Choelsterol	0mg
Sodium	431mg
Fiber	6g
Sugar	2g

Season of Giving

It was nearly 8 years ago, when I read a book given to me by my sister about ways to be a better person. The last page talked about giving back. There was a link to the United States Peace Corps. I had always heard about the Peace Corps, but I didn't know much about it. After checking out their website, I called my dad and said this is what I want to do.

After I graduated college, I applied and in January 2005, I went to a small village in Thailand for over 2 years. It was by far the best experience of my life. Each year I threw a Christmas party for my village children. We did things like bake cookies and dance! I even made a Chimney out of paper and put up tube socks for stockings. Santa came to visit us all the way in Thailand too!

I always feel the need to give back, but now that I'm back in America, in my daily routine, I often forget about things I can do to help out this world. Recently while eating lunch at my local health food store - The Granary - I picked up the December issue of DeliciousLiving. This free magazine is packed full of goodness. Not only was it plentiful with vegan recipes, but the articles were perfect - just long enough to be full of information and captivating. During this holiday season, especially one in a recession, it is always hard to give as much as we would like. I thought the article entitled, "How to Give on a Budget," was a great reminder of the little things we can do to help those in need. I'm re-posting the article here, in hopes you can get some ideas on how to give without breaking the bank.

Happy Holidays and 'tis the Season!

How to Give on a Budget

$0

Donate empties.Instead of contributing to a landfill, give used ink and toner cartridges a purpose. Hundreds of nonprofits collect and resell empty cartridges to companies that refill, recycle, or remanufacture them. Nonprofits with recycling programs include Habitat for Humanity (habitat.org), Meals on Wheels (mowaa.org), and the Humane Society (humanesociety.org). Each cartridge can fetch up to $5 for the charity of your choice.

Surf for the Earth. Powered by Google, Ecosearch.org returns the same search results but with an environmental kick: The site donates 100 percent of search revenues—created by displaying ads alongside your query results—to nonprofits, such as Rainforest Alliance and Sierra Club. Go to ecosearch.org, or make it your computer’s default search engine.

Less than $10

Plant trees. For $5, The Nature Conservancy plants five trees in Brazil’s Atlantic Forest (plantabillion.org) to help reverse global warming. Having protected 117 million-plus acres around the world, The Nature Conservancy is designated a “Top-Rated Charity” by the American Institute of Philanthropy.

Feed the hungry. The Food for All initiative (foodforall.org) has partnered with 8,000 grocery stores nationwide to help end world hunger. Each time you check out at participating stores, tack on a small donation ($1 and up) to your bill; more than 84 percent of your donation dollar benefits local antihunger nonprofits. The contributions add up fast: A Miami-based grocery chain recently raised $747,000 in just six weeks.

Provide pure water. An estimated 1.1 billion people don’t have access to clean drinking water. The Children’s Safe Drinking Water organization (csdw.org) distributes packets with a powder that makes unsanitary water drinkable; $7.50 provides one child with a year’s worth. Also check out howtocleanstuff.net, a website of clever cleaning tips submitted by readers; for each tip it publishes, the site donates 25 cents to the Clean Water Fund (cleanwaterfund.org).]

Less than $25

Adopt a polar bear. World Wildlife Fund (worldwildlife.org) offers symbolic adoptions of more than 50 species—from a tiny clownfish or blue-footed booby to a majestic polar bear or elephant—and 82 cents of every dollar goes directly toward conservation.

Dump the junk. Junk mail is a terrible waste of 80 billion trees per year. For $20 annually, Tonic Mailstopper (tonicmailstopper.com) gets you off junk mailing lists—and plants five trees in your honor.

Moisturize for good. When you spend $20 on Lush’s Charity Pot body cream, made with natural oils and fair-trade cocoa butter, 100 percent of proceeds (minus taxes) goes to support animal, humanitarian, and environmental foundations, such as Oceana and Bicycles for Humanity (usa.lush.com).

Banana - Walnut Bread

A big challenge for Vegans is coming up with tasteful, healthful baked goods. In this recipe brought to us by Vegetarian Times, xanthan gum (found in most health food stores) acts as a thickener instead of eggs, agave nectar replaces refined sugar, and a touch of oat flour makes the dessert just a little bit better for you.

Banana- Walnut Bread
Serves 8

Ingredients

• 1 cup all-purpose white flour
• 1/2 cup oat flour
• 1/2 cup walnuts, divided
• 1 tsp. baking powder
• 1 tsp. baking soda
• 1 tsp. cinnamon
• 1/2 tsp. nutmeg
• 1/2 tsp. xanthan gum
• 1/4 tsp. salt
• 3 overripe bananas, mashed
• 1/2 cup agave nectar
• 1/3 cup plain soymilk
• 1/4 cup canola oil
• 2 tsp. pure vanilla extract

Directions

1. Preheat oven to 350F. Coat 8x4-inch loaf pan with cooking spray. Combine flours, all but 2 Tbs. walnuts, baking powder, baking soda, cinnamon, nutmeg, xanthan gum and salt in bowl.
2. Whisk bananas, agave nectar, soymilk, oil and vanilla until smooth in separate bowl. Fold in dry ingredients.
3. Pour batter into prepared pan. Sprinkle remaining 2 Tbs. walnuts over loaf. Bake 60 minutes, or until toothpick inserted into center comes out clean. Cool on wire rack 20 minutes, then unmold and cool completely before slicing.

Nutritional Information

Per SERVING:

Calories	303
Protein	4g
Saturated Fat	1g
Carbs	44g
Sodium	303mg
Fiber	3g
Sugar	23g