super-hero soup (super quick)

6 medium carrots, peeled and cut into small uniform pieces
boil til done, drain and set aside

while those are boiling,
cut up a vidalia onion, small dice
saute on medium heat til done

to the onion, add:
two handfuls of baby spinach, torn in half
cook til wilted and bright green
set aside with carrots

in a soup pot, add:
2 large cans of maple baked beans (vegetarian, if desired)
1 can of water, using baked beans can (0nce empty)
the carrots, spinach and onion
2 soup spoons of brown sugar
1 Tbs or so of molasses
good sprinkling of ground mustard powder
good sprinkling of pepper

non-vegetarian option:
add a package of apple chicken sausage with maple , sliced (pre-cooked) that has been browned in a frying pan.

heat through and serve with toasted, crusty whole-wheat bread.

mango ginger smoothie

put the following into a blender:

1 frozen banana, in chunks
frozen mango chunks, about half a package (i find them in the natural foods freezer at hannaford)
several ice cubes, put in a ziploc bag and broken into small chunks
fresh ginger, about a thumb-sized piece, grated with a microplane grater
carrot juice--enough to fill blender half-full
soymilk--enough to fill blender rest of the way without creating a mess!
a dollop of agave nectar to sweeten it

blenderize til smooth. drink right away. this makes about 3 servings.

pad thai (vegan or with shrimp/egg option)

cook 14 oz rice noodles according to package directions. drain immediately and cover to retain moisture.
note: i use tinkyayda brand, whole grain fettucini style (with rice bran), pad thai brown rice pasta from the health food section of hannaford (gluten free section where pastas are)

if using tofu for the vegan version:
heat up canola or sesame oil in a pan in which to saute:
16 oz cubed extra-firm tofu til golden brown
sprinkle on salt and pepper to taste while it's cooking
(note: pressing the tofu in layers of paper towel w/ heavy pan over it before cooking will improve the texture. dusting the cubes w/ flour or cornstarch does as well.)

in a bowl, mix together:
1/4 cup peanut butter
1/4 cup granulated sugar
1/3 cup tamari sauce
1/3 cup lime juice
1/2 tsp red pepper flakes
set aside

in a large, heated and oiled skillet, saute:
3 cloves minced garlic
2 cups chopped broccoli or snow peas
after a few minutes, add:
1 bunch scallions, chopped (including green parts)
(if you want to add a couple beaten eggs, now is the time to do so. cook til egg is done)

to the large skillet w/ the veggies, add the:
cooked noodles
tofu (if not using egg and/or shrimp)
peanut butter sauce mixture
1 cup rinsed mung bean sprouts
(optional: add thawed, cooked shrimp cut into bite-sized pieces)
combine well and cook just til heated through

garnish w/ fresh lime wedges and fresh cilantro, if desired
serve immediately

super hero sparkling drink (speedy fast!)

mix:

1/2 a tall glass of key lime sparkling water with
1/2 a tall glass of carrot juice

add ice and serve.
good source of vitamin A.
our favorite soda substitute. try orange or pineapple juices, too!

spicy gingerbread w/ fresh ginger

preheat oven to 350 degrees

saute lightly, about 3-4 minutes:
5 Tbs butter
3 Tbs freshly-grated ginger root (use a microplane grater for best results)
remove from heat

beat together vigorously for 5 minutes:
1/2 cup honey
1/2 cup unsulphured molasses
beat in the above ginger and butter mixture

in a small bowl, beat together:
1/2 cup firm yogurt
1 large egg
combine w/ the above and set aside

sift together in a large mixing bowl:
2 cups whole wheat pastry flour
1 1/2 tsp baking soda
1/4 tsp salt
1 tsp dry mustard
1/2 tsp cinnamon
1/2 tsp ground cloves or allspice
1/4 tsp nutmeg

make a well in the center of the dry mixture
add the wet mixture. mix thoroughly but minimally
spread batter into a nicely buttered 8" square pan
bake 30-35 minutes at 350 degrees. it's done when a toothpick comes out clean.

bean dip

drain:
4 cups heated (hot), cooked beans (pinto, red or kidney)

place in a food processor with the following:
1/2 cup minced onion (1 medium)
4 oz green chiles
1-4 Tbs cider vinegar (use more if omitting chiles)
1/2 tsp salt
1/4 tsp pepper
dash of tabasco sauce
1 tsp each: cumin, oregano, garlic powder, chili powder
2 cups grated cheese (cheddar, colby, mexican blend, or monterey jack)

process til cheese is melted and mixture is smooth
serve w/ tortilla chips

strawberry shortcake (healthier version)

sweet biscuits:

preheat oven to 400 degrees

in a large bowl, combine:
1 1/2 cup all purpose flour
1 cups whole wheat pastry flour
2 tsp baking powder
1/4 cup organic sugar

stir in:
3/4 cup earth balance margarine
1 cup soymilk
til just mixed

roll out on flour surface and cut into biscuits
place on lightly greased cookie sheet
bake 12-18 minutes. makes about 8.

berries

cut fresh strawberries into small pieces and sprinkle sugar over them (to taste). let sit.

homemade whipped cream

in a large deep bowl, combine:
1 pint carton whipping cream
scant 1/4 cup sugar
1-2 tsp real vanilla
beat w/ electric mixer til the cream is whipped.

put a biscuit (or two) in a bowl. cover with berries. top with whipped cream. enjoy!