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.

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!

fresh mint iced tea

take a bunch of fresh mint
tear just the leaves into thirds and put in a covered pot
add 2 cups of water and bring to a boil
let steep for awhile
strain in a coffee filter
once cool, add to a big glass gallon jar (we use a glass milk jug)
add 6 more cups of water or so
refrigerate til cold

banana fritters

2 mashed ripe bananas
1 cup whole wheat pastry flour
pinch each of cinnamon and nutmeg
1 cup soymilk

mix above. cook on a griddle greased with 2 Tbs non-hydrogenated margarine (like earth balance) or 2 Tbs canola oil, medium heat. use 1/4 cup batter per fritter.

serve w/ real maple syrup or just eat plain.

super hero snacks

toast an arnolds brand 100% whole wheat sandwich thin (100 calories, 20% daily fiber)
spread each half with nutella (ignore the calories)
top each half with banana slices (also good for you)
enjoy the melty chocolate goodness with relatively low guilt!

homemade gingerale (quicker version)

combine 1/2 cup of freshly grated ginger, 1 cup of sugar and 4 cups of water in a saucepan.

bring to a boil, then reduce and simmer for 9 minutes.

cool and strain.

to serve, add about a 1/3 cup of the chilled ginger syrup to a chilled glass. top with seltzer water and garnish with lime.

refrigerate leftover syrup for later (the flavor intensifies)

basic sauteed kale

heat:
1 Tbs canola oil
in a dutch oven over medium heat

add:
1-1 1/2 lbs kale, ribs removed, coarsely chopped
tossing w/ two large spoons til bright green (about 1 minute)

add:
1/2 cup water
reduce heat to medium low. cover and cook, stirring occasionally til kale is tender (12-15 min)

push kale to one side
add:
1 tsp olive oil
1/4 tsp crushed red pepper
2 cloves minced garlic
cook til fragrant, 30 seconds-1 minute

remove from heat
stir in:
2-3 tsp red wine vinegar
1/4 tsp salt

curried fish

heat:
3 Tbs canola oil
over medium heat

add:
2 Tbs curry powder
and cook for 1 minute

add:
1 medium onion, finely chopped
1 green pepper, diced
2 cloves minced garlic
few drops hot oil
1/4 tsp dried thyme
cook, stirring til fragrant, about 2 minutes

add:
1 14-oz can of light coconut milk
bring to a simmer

stir in:
2 lbs mahi-mahi
3 scallions, thinly sliced
cook until the fish is just cooked through, about 5-7 minutes

stir in:
1 tsp salt

serve immediately

cherry sauce for waffles

combine:
2 cups fresh or frozen (not thawed) pitted cherries (10 oz package)
1/4 cup water
1/4 cup honey
2 tsp cornstarch
1 tsp lemon juice
1 tsp vanilla
in a small saucepan

bring to a boil over medium heat
cook, stirring occasionally til mixture thickens (about a minute)

honey and neufchatel cheese-filled fig muffins

preheat oven to 425 degrees
line 12 muffin cups with paper liners or coat with cooking spray

thoroughly combine:
3/4 cup neufchatel cream cheese
2 Tbs honey
1 tsp fresh lemon zest
1/4 tsp vanilla
in a small bowl. set aside.

whisk:
2 cups whole wheat pastry flour
1 1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
in a large bowl

lightly beat:
2 large eggs
1 large egg white
in a medium bowl.

add:
3/4 cup packed brown sugar
1 tsp vanilla
whisk until sugar dissolves, about a minute

gradually whisk in:
1 cup buttermilk
1/3 cup olive oil
until smooth

add wet ingredients to dry. stir until just combined
fold in:
1 1/4 cups chopped dried figs (chopped dates would also work great)

spoon half the mixture into prepared muffin cups
add 1 generous tsp of reserved cheese filling to the center of each muffin
cover w/ remaining batter. filling should not be visible
sprinkle the muffins with 3 Tbs turbinado sugar

bake 13-15 minutes until edges start to brown and tops spring back when lightly pressed
cool in pan 5 minutes before turning out onto a wire rack to cool

ps: leftover cream cheese mixture tastes great spread on graham crackers! like cheesecake!

dragon's head tofu

saute:
4 medium fresh shiitake mushrooms, stems removed, caps julienned
with:
2 Tbs toasted sesame oil
2 cloves crushed garlic
1 Tbs mirin or white wine
1/2 tsp sea salt
for 5-7 minutes or until tender and fragrant
remove from heat

stir in:
1 16 oz. package of firm tofu, pressed and crumbled
let cool

fill large pot with
1 Tbs canola oil

mix the following into the tofu mixture:
2 large eggs, lightly beaten
1/2 cup finely grated carrot
1/4 cup cooked peas
2 Tbs thinly sliced green onions

gently form mixture into golf-ball sized spheres
drop into heated oil
cook 4-5 minutes or until brown
place on cooling rack to drain
serve warm or at room temperature

sweet cornmeal crepes w/ fresh blueberries

whisk together:
1 cup all purpose flour
1 cup cornmeal
1/2 cup sugar
2 Tbs lemon zest
1/2 tsp salt

whisk in:
3 large eggs, lightly beaten
2 cups lowfat milk
1 tsp vanilla

cover and chill 30 minutes, or overnight

place:
3 cups fresh blueberries
in bowl

bring:
8 oz blueberry jam
1 cup water
to a boil
simmer 1 minute. cool 5 minutes. fold jam into the berries.

preheat oven to 200 degrees if serving right away
whisk:
1/4 cup water
into batter to thin
lightly great 9" nonstick skillet with canola oil. heat skillet over medium high heat

pour 1/4 cup batter into hot skillet, lifting and turn pan to swirl batter to coat bottom of pan
cook 1-2 minutes til edges begin to brown and center is dry
flip and cook 30 seconds-1 minute more
transfer crepe to a plate and place in warm oven
continue making crepes with remaining batter

to serve:
place crepe on a plate and fill w/ 2 Tbs filling
fold sides of crepe over filling
repeat w/ a second crepe
drizzle 2 Tbs filling over both crepes

soba noodle salad w/ ginger peanut dressing

cook:
6 oz soba noodles
in boiling salted water, according to package directions
drain and rinse under cold running water

puree:
1/2 cup peanut butter
1/4 cup brown rice vinegar
1 Tbs agave nectar or maple syrup
1 Tbs fresh minced ginger
2 tsp low sodium soy sauce
1 clove garlic, peeled
1 Tbs lime juice
1 tsp lime zest
1/4 cup cilantro
until smooth and creamy, adding 2-3 Tbs warm water if necessary to thin

toss together noodles and peanut butter mixture as well as:
1 cucumber, peeled, seeded and sliced
1 small red pepper, sliced
1 large carrot, grated

garnish with:
2 Tbs chopped peanuts

tofu rancheros

heat:
2 tsp canola oil
in a skillet over medium heat.

add:
1 medium onion, minced
1 Tbs chili powder
2 tsp cumin
2 tsp oregano
saute 5 minutes

stir in:
1 15 oz can tomato sauce
1 cup diced extra firm tofu (14 oz)
2 Tbs lime juice
simmer 1o minutes

heat up:
15 oz can of refried beans with green chiles (amy's organics)
spread over:
6 6" corn tortillas

top with tofu mixture
garnish with:
2 diced tomatoes
1 diced avocado
1/4 chopped cilantro

aloo palak (spinach and potatoes)

preheat oven to 425 degrees

stir together:
2 10-oz packages of frozen spinach, thawed and drained
3/4 cup of the liquid from the drained spinach
2 medium potatoes cut into 1/2" cubes
2 Tbs garlic powder
2 Tbs curry powder
1 tsp ground cumin
1 tsp salt

place in a 9-inch square baking dish
cover with foil. bake 45 minutes.

remove from oven.
stir in:
3/4 cup light coconut milk
transfer to a serving bowl

tofu pot pie

to make the filling:

cook:
2 medium potatoes, diced
2 large carrots, sliced
in a pot of salted water for 10 minutes, or until just tender
drain and set aside.

heat:
1 Tbs oil in a skillet over medium-high heat
add:
1 16 oz package of firm tofu, drained and cut into cubes
cook 5 minutes or until tofu begins to brown

stir in:
2 Tbs tamari
1/4 tsp granulated garlic
1/4 tsp cayenne pepper
cook til all liquid has evaporated

heat:
1 Tbs oil in dutch oven over medium heat
add:
2 cups sliced mushrooms
cook 2 minutes

add:
1 large onion, diced
1 cup chopped broccoli florets
2 cloves fresh minced garlic
saute 6-7 minutes or until onions soften

push veggies to side of dutch oven
add:
1 Tbs oil to bottom of pot
stir in:
1/4 cup all purpose flour
with a fork to make a roux, stirring until smooth
stir roux into vegetables

stir:
2 cups vegetable broth into vegetables
once gravy is smooth, add:
tofu, carrots, potatoes from above,
1/2 cup plain soymilk
1/4 cup tamari
3 Tbs red wine


stir gently, then add:
1 Tbs chopped fresh thyme
1 Tbs chopped fresh sage
1 tsp hoisin sauce
1/2 tsp vegan worchestershire sauce
1/4 tsp cayenne

remove from heat and set aside, or transfer to large casserole dish

to make crust:
preheat oven to 375 degrees

mix together:

1 1/4 cups all purpose flour
1/2 tsp salt
1/2 cup nonhydrogenated vegetable shortening
with a fork or pastry belnder til mixture is crumbly
stir in:
up to 4 Tbs of cold water if necessary for dough to stick together

gently knead in:
1 tsp fresh rosemary
1 tsp chopped fresh sage
shape dough into a ball
place dough in a plastic bag and push out from center to shape dough to size of dutch oven or casserole dish. remove dough from bag and lay over vegetable filling. poke holes in the crust for steam to escape. bake 45 minutes or until crust is golden brown. let stand 10 minutes before serving.