PREP: 15 min. COOK: 10 min NON-STICK SKILLET SERVES: 2
INGREDIENTS
CHICKPEAS, 1 c, cooked MEAT SEASONING, 1 1/2 tsp GARLIC, 1 clove ONION, 1/4 c, chopped CHIA SEED, 1 Tbsp, soaked 30 min in 1/2 c water CORN MEAL, 1/2 c OIL, 2 Tbsp
INSTRUCTIONS
1. Place CHICKPEAS, CHIA mixture, MEAT SEASONING, GARLIC, and ONION in food processor and mix until chickpeas have the desired consistency. (I like mine chopped coarsely to give the croquettes texture.)
2. Taste the mixture for salt and seasoning.
3. Stir in the CORN MEAL and shape the mixture into patties. Dip the patties into additional CORN MEAL before frying.
4. Place the patties into the preheated skillet and fry over medium heat. Turn until both sides are crisp and golden brown.
PREP: 20 min. COOK: 8-10 min OVEN: 375 F, 190 COOKIE SHEET MAKES 12
INGREDIENTS
OLIVE OIL, 1/2 c BROWN SUGAR, 1/2 c SUGAR, 1/2 c CHIA, 1 Tbsp soaked in 1 Tbsp water for 30 minutes (egg substitute) VANILLA, 1/2 tsp FLOUR, 3/4 c BAKING SODA, 1/2 tsp CINNAMON, 1/2 tsp* SALT, 1/4 tsp OATMEAL, 1 1/2 c, uncooked RAISINS, 1/2 c *For spicy cookies, add 1/4 tsp of any or all of the following: cloves, ginger, allspice, nutmeg*
INSTRUCTIONS
1. Cream the OIL and SUGAR together, add EGG and VANILLA; blend well
2. Whisk the FLOUR, BAKING SODA, CINNAMON and SALT together, and add one-third at a time to the butter mixture; mix well
3. Fold in the OATMEAL and mix thoroughly
4. Stir in RAISINS
5. Form the dough into balls (about 2 Tbsp for each one) and place 2 inches apart on the cookie sheet. Bake for 8-10 minutes in oven preheated to 375 F.
This delicious Middle Eastern mix of lentils and rice, simmered with fragrant spices and mixed with caramelized onions, is also nutritious. Varying spellings include mujaddara, mujadarah, mjadra, majadra, mjaddara, mejadra, mudardara, mjaddara, mjaddaret, or megadarra. No matter how you spell it, mejadra is a tasty and hearty vegan dish. This can be made without oil in a non-stick skillet. The no-oil version has a slightly different texture, but it is delicious.
PREP: 30 min. COOK: 30 min MEDIUM SAUCEPAN, MIXING BOWL, SERVING BOWL SERVES: 4
INGREDIENTS
OLIVE OIL, 2 Tbsp ONIONS, 3 medium, thinly sliced LENTILS, 1/2 c green or brown, dried CUMIN, 1/4 tsp RICE, 1/2 c TURMERIC, 1/2 tsp, ground ALLSPICE, 1/2 tsp, ground CINNAMON, 1/2 tsp, ground SUGAR, 1 tsp SALT, to taste BLACK PEPPER, to taste WATER, 1 c
INSTRUCTIONS
1. Wash the LENTILS, cover with water, bring to a boil, lower heat and cook for 12-15 minutes until tender but not mushy; set aside
2. Caramelize the sliced ONION in the OLIVE OIL until transparent and golden brown; drain on a paper towel and sprinkle with salt
3. Wash the RICE thoroughly; toast it lightly in the oil from the onions until it is slightly brown
4. Stir in the CUMIN, ALLSPICE, CINNAMON, SUGAR, and BLACK PEPPER
5. Add 1 cup of WATER and stir lightly; bring the rice mixture to a boil, add SALT, then lower the heat, cover the pan, leaving air space so it doesn’t boil over.
6. When the RICE mixture has cooked for 10 minutes, stir in the LENTILS, taste to adjust salt, replace the lid, and continue cooking for 5 more minutes
7. Remove from heat, cover with a clean dish towel, and replace the lid tightly; let set for 10 minutes
8. Pour mixture into a large mixing bowl, and add half the ONIONS; mix lightly
9. Move to serving bowl and top with the remaining ONIONS
PREP: 20 min COOK: 1 hour, or until beans are soft COOKING POT SERVES: 4
INGREDIENTS
FAVA BEANS, dry, 1 cup WATER, 2-3 cups TOMATOES, 2 medium, finely chopped ONION, 1/2 medium GARLIC, 1 clove, minced CILANTRO, fresh ANCHO CHILE, 1 dried GREEN CHILE, 1 small, finely chopped SALT, to taste
INSTRUCTIONS
1. Clean the FAVA BEANS and soak them overnight
2. Pour off the soaking water, rinse the beans, and add 2-3 cups of water
3. Cook the beans until tender with 2-3 slices of onion, 1 diced tomato 1 clove of minced garlic, a few sprigs of cilantro, and the ancho chile (remove the seeds); add salt to taste when they finish cooking
4. In a large pot, saute the other TOMATO, diced, with the rest of the onion, diced, and the GREEN CHILE, finely chopped with the seeds removed
5. Add the cooked BEAN mixture to the sauteed vegetables, stir well, and heat through; you can mash the beans lightly or serve them whole
This is a basic cookie recipe. You can add 1/2 cup of any of the following if you want to: chocolate chips, raisins, shredded coconut, cranberries, pecans, or walnuts.
PREP: 15 min COOK: 10 min @ 350° F (175° C) COOKIE SHEET, PARCHMENT PAPER MAKES 12 COOKIES
INGREDIENTS
CHIA, 1 Tbsp soaked in 3 Tbsp water for at least 30 minutes ROLLED OATS, 1 c BROWN SUGAR, 1/2 c FLOUR, 1/3 c BAKING SODA, 1/2 tsp BAKING POWDER, 1/4 tsp SALT, 1/4 tsp GROUND CINNAMON, 1/2 tsp COCONUT OIL, 1.5 Tbsp RIPE BANANA, 1 small
INSTRUCTIONS
1. Soak CHIA for at least minutes
2. Preheat oven to 350° F and line cookie sheet with parchment paper
3. Combine OATS, BROWN SUGAR, FLOUR, BAKING SODA, BAKING POWDER, SALT, AND CINNAMON
4. Stir in CHIA MIXTURE, BANANA and COCONUT OIL until dough is evenly mixed
A recipe for fruit salad serves as inspiration more than strict guidance. You can add or omit ingredients, and it will be delicious. Fruit salad is full of nutrients, and it is good most anytime of the day or night! It is quick and easy, but if you have the time and the artistic inclination, you can create elaborate fruit arrangements for special occasions.
PREP 30 min COOK 0 min bowl, cutting board, knife SERVES 4
INGREDIENTS
banana, 1 ripe pineapple, diced, 1/2 lb blueberries, 6 oz blackberries, 3 oz strawberries, sliced, 1/2 lb mandarin oranges, peeled and sliced, 2 kiwis, peeled and sliced, 2
HONEY, 1/4 c LIME JUICE, 1 Tbsp LIME ZEST, 2 tsp
INSTRUCTIONS
Combine all the fruit in a bowl and mix lightly
Whisk together 1/4 c HONEY, 1 T LIME JUICE, 2 t LIME ZEST. Pour over the fruit just before serving
When I switched to plant-based living after a lifetime of meals planned around a main course of meat, I immediately felt positive effects and found it surprisingly easy, even fun, to change my habits and explore new ways of enjoying food. Fruit and Stuff is a collection of some of the many things I have learned since I started the journey.
