Key #2: Whole Plant Foods Simply Prepared + EXERCISE
Cheesy Bean Burritos
Whole wheat tortillas
Refried beans, homemade or canned
Brown rice (optional)
Healthy Melty Cheese Sauce
Toppings: chopped spring onions, lettuce, tomatoes, green and/or red bell pepper, olives, salsa
Guacamole
Tofutti Sour Cream (optional)
Warm tortillas by wrapping in foil and placing in a 350o oven for 10 minutes. Heat the refried beans and assemble burritos according to your preference!
Healthy Melty Cheese Makes 3 cups.
This sauce so closely resembles a melted cheese sauce, you can fool anybody. Considering it is very low in fat and cholesterol free, it can be enjoyed often.
¼ cup rinsed, raw cashews
4-ounce jar pimiento, drained
1 tablespoon lemon juice
¼ cup nutritional yeast flakes
2 tablespoons tahini
1 teaspoon onion powder
¼ teaspoon garlic powder
3 tablespoons cornstarch
1¼ teaspoons salt
2½ cups water
- Bring 1½ cups of the water to a boil in a saucepan.
- Liquefy the remaining ingredients including the remaining 1 cup of water in the blender until smooth.
- Pour blended mixture into boiling water and continue cooking until thick.
- Serve immediately over broccoli, pasta, baked potato, toast, or use in a casserole.
Split Pea Soup Makes 6 cups.
This high-fiber soup has almost no fat, yet is flavorful and satisfying. Enjoy it any time of the year.
2 cups dry split peas
7½ cups water
1 large onion, chopped
1 bay leaf
1 large carrot, sliced
2 stalks celery, sliced
1 clove garlic, pressed (opt.)
2 teaspoons salt
- Sort and wash split peas. Cook the peas, onion and bay leaf with water in large sauce pan for about 45 minutes Bring to a boil on high, then reduce heat and cover.
- Add remaining ingredients and simmer ½ hour more or until vegetables are tender.
Mom’s Chili Makes 6 servings.
More time could be invested by using all fresh ingredients and cooking the beans from scratch, or you can make this version in 10 minutes, and it’s good!
1 cup onion, chopped
1 cup diced green pepper
1 cup vegeburger or cooked lentils
26.5-ounce can non-chunky style spaghetti sauce
16-ounce can dark red kidney beans
14.5-ounce diced tomatoes with juice
½ tablespoon “No Alarm” Chili Powder
½ cup water
- Steam onion and green pepper in small amount of water in a large saucepan.
- Add remaining ingredients and bring to a boil. Turn down and simmer for a few minutes.
- Serve over brown rice, over a baked potato or in a bowl with whole wheat bread or crackers.
Sweet & Sour SoyCurls Makes 8 servings.
Preparation of this tasty dish is quick and easy as no pre-hydrating is necessary. In a matter of minutes, dinner will be on the table!
1 tablespoon olive oil or water
1 onion, chopped
1 bell pepper, sliced in 1-inch slices
8-ounce package SoyCurls (approx. 4½ cups)
2 tablespoon Bragg Liquid Aminos or soy sauce
1½ tablespoons brown sugar or Sucanat
½ teaspoon salt
1 tablespoon lemon juice
2 tablespoons nutritional yeast flakes
- Add oil or water to skillet and sauté onion and bell pepper.
- Add SoyCurls and the 3½ cups water and simmer for 10 minutes,
- Add seasonings and stir well. Simmer for 5 more minutes, stirring occasionally.
- Serve over Baked Brown Rice.
Baked Brown Rice Makes 16 servings.
3 cups brown rice
6 cups water
1 teaspoon salt
- Place all ingredients in a 9 x 13-inch casserole dish.
- Cover and bake at 350o for 1½ hours.
Carob Fudge Sauce Makes 1½ cups.
Roma is an instant grain beverage which taste much like coffee. Adding it to this recipe makes the fudge sauce taste much like its look-alike, the much loved chocolate sauce. You’ll be amazed.
3 tablespoons carob powder
¾ cup water
½ cup dates
1 tablespoon peanut or almond butter
1 teaspoon vanilla extract
1/8 teaspoon salt
1 teaspoon powdered coffee substitute (Roma or Caffix)
- Heat carob powder, water and dates until dates are soft and carob mixture is glossy.
- Combine this mixture with remaining ingredients in the blender and blend until smooth.
- Store in refrigerator. Freezes well.
Strawberry Topping Makes 1½ cups.
An excellent breakfast spread or topping for Tofu Cheesecake, garnished with fresh sliced strawberries. Easy to whip up, this topping can be enjoyed year round, as frozen berries work well.
2½ cups fresh or frozen strawberries
½ cup pitted dates or dried pineapple
- Thaw strawberries if frozen. Purée the berries in a blender.
- If dates are not soft, place in small amount of water and steam in the microwave or on the stove.
- Combine with strawberries in the blender and blend smooth. Chill to thicken. Keep refrigerated.
Barbara Watson Paille www.totalvegetarian.com