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Walnut and Oregano Velouté
 This Walnut and Oregano Velouté is light and creamy, full of delicious nutty flavor with a touch of aromatic sweetness of oregano. It is great as a soup and also can be used as a sauce for pasta or ravioli. This version is vegetarian, and a vegan version can easily be created with butter and cream substitutes.
Ingredients:
⅔ cup walnuts
2 tablespoons fresh oregano, chopped
2½ cups vegetable stock
2 tablespoons flour
3 tablespoons butter
½ cup cream
Salt, pepper to taste
Directions:
1.In a food processor, place walnuts and oregano and mix until the the walnuts are finely ground. Add to a pot and cover with stock. Bring to boil and then turn the heat to very low.
2. Meanwhile, heat butter in another pot until just starts to foam, then swirl in the flour and stir until a paste forms (do not brown). Add the walnut and stock mixture slowly, stirring, and cook for about 1 minute or until the mixture is smooth and just starts to thicken. Strain through a fine mesh strainer.
3. Add cream, season with salt and pepper to taste, and blend with an immersion blender.
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Sweet Potato Salad
 Sweet Potato Salad (Serves:6)
Cook time: 30 minutes
Ingredients
¼ cup red wine vinegar
5 garlic cloves, 2 minced and 3 peeled but whole
2 teaspoons cumin
½ teaspoon smoked paprika
dash chili powder
1 teaspoon salt
½ cup extra-virgin olive oil
3 pounds sweet potatoes, peeled and cut into 1½ to 2 inch chunks
2 poblano peppers, seeded, roasted, skinned and diced*
2 cups corn
2 red bell peppers, diced
3 scallions, chopped
½ cup cilantro, chopped
Directions
1. Whisk together vinegar, seasonings and the two minced garlic cloves. Slowly whisk in olive oil; set aside. Boil sweet potatoes and remaining three whole garlic cloves in salted water just until fork tender – approximately 20 minutes. Drain and let cool, discarding garlic cloves.
2. In a large serving bowl, stir together vinaigrette, poblano peppers, corn, bell peppers, scallions and cilantro. Add sweet potatoes and toss together. Add additional salt and coarse black pepper to taste.
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Avocado and Feta Cheese Salad Wraps
Ingredients
1 ripe avocado, seeded and diced
1/2 cup crumbled feta Cheese
2 tsp. fresh lime juice
Freshly ground black pepper to taste
1/2 cup sliced scallions
2 Tbs. soy “Bacon” bits
1/4 cup sunflower seeds, preferably toasted
2 Tbs. fat-free soy mayonnaise
16 grape tomatoes
1 cup shredded leaf lettuce plus half head for garnish
4 8-inch low-fat plain or flavored flour tortillas
Directions
1. Preheat oven to broil.
2. Put diced avocado into a mixing bowl, and stir in feta Cheese, lime juice and black pepper. Add scallions, “Bacon” bits, sunflower seeds and soy mayonnaise, stirring gently to combine. Stir in grape tomatoes and shredded lettuce.
3. Spray tortillas lightly with nonstick cooking spray, and heat in oven until softened, for about 30 seconds. Remove from oven, and place each tortilla on individual plates.
4. To serve, line each tortilla with whole lettuce leaf, and mound salad mixture on top.
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Tahini Salad
A very quick and easy Middle Eastern salad that can be made in minutes. Sometimes I add a little cumin to this or sprinkle some cayenne pepper on the top.
Ingredients
1 (8 ounces) can Chickpeas (garbanzo Beans)
3 medium tomatoes
2 tablespoons tahini
1 tablespoon fresh lemon juice
salt
Directions
Strain the chick Peas and rinse in cold water.
Chop the tomatoes.
Mix together the chick Peas, tomatoes, tahini and lemon juice.
Add salt to taste and adjust the lemon and tahini to your liking.
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Vegetarian Tofu Chili
 This is a delicious colourful chili with a perfect blend of many vegetables with tofu in a thick spicy tomato base. This original recipe came from Runner's World magazine, although I have altered it to suit my likings. Frying tofu gives it a more meat like texture. For those who like chili very spicy, more chili powder may be added.
Ingredients (Serves 5)
1 medium Onion, chopped
1 medium green pepper, chopped
2 cloves garlic, minced
1 teaspoon olive oil
16 ounces extra firm tofu, drained and crumbled
1 (19 ounces) can red kidney beans, drained
1 (19 ounces) can white kidney beans, drained
1 (28 ounces) can diced tomatoes
1 (14 ounces) can tomato sauce
3 medium carrots, sliced
2 tablespoons chili powder
Directions
Saute first 4 in meduium heat.
Add tofu and saute until crisp and lightly browned (10 min).
Add rest of ingredients (Beans, tomatoes, tomato sauce, carrots, and chili powder).
Boil, reduce heat and simmer 45 to 55 minutes.
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Cheese Spinach Pie
This is a simple one-dish meal, a cousin to Quiche Lorraine. It is just the thing needed for a night when you don't want to fuss. Since the pie can be frozen after baking, you can make this in advance to eat on nights when you don't have time to cook.
Cook Time: About 45 minutes
Ingredients (Serves: 4)
1/3 Cup chopped onion
1 tbsp. margarine
1/4 lb. sliced Swiss cheese
1 cup cooked, chopped spinach(drained)
3 large eggs
1/3-1/2 cup of milk
1/2 tsp. salt
dash pepper
9-inch pie shell
Directions
1.Cook onion in margarine until tender; cool. Lay slices of cheese over pie dough, follow with spinach, then onions.
2.Beat eggs, adding enough milk to make 1 cup. Add seasonings and pour over ingredients in the pie shell.
3.Bake in 400° oven about 35 minutes, or until a knife comes out clean. Serve piping hot.
Variations: Substitute cooked, chopped broccoli, green beans, zucchini, or peas for spinach.
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Jicama Salad
 Jicama is a popular Latin American vegetable that tastes similar to an apple or a pear. The cilantro and lime juice give this recipe an added Latin flavor.
Cook Time : 10 minutes
Ingredients (serves 4)
1 large jicama, peeled and thinly sliced
1 small red onion, peeled and thinly sliced
2 Tbsp finely chopped cilantro
2 Tbsp finely chopped mint
3 Tbsp lime juice
1 tsp salt
Directions
1. Arrange jicama and red onion slices on a serving plate.
2. Sprinkle with salt, lime juice, mint, and cilantro.
Jicama looks like a turnip or a large radish with brown skin.
Look for jicama that are firm with dry roots and not bruised or flawed. Peel skin before eating or cooking.
Variations
Serve on top of mixed greens and drizzle with a light vinaigrette for a more traditional salad.
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Curried Vegetable Pot Pie
Ingredients
* 1 recipe pastry topping from Down-Home Vegetable Pot Pie
* 1 1/2 Tbs. vegetable oil
* 1 large Onion, chopped (1 1/2 cups)
* 1 clove garlic, minced
* 4 tsp. curry powder
* 1 head Cauliflower, cut in florets (4 1/2 to 5 cups)
* 1 large all-purpose Potato, peeled and diced (1 1/2 cups)
* 1 cup frozen Peas
* 1 3/4 cups vegetable broth
* 1 tsp. salt
* 1/2 cup canned crushed tomatoes or tomato puree
* 1/2 cup sour cream
* 2 1/2 Tbs. all-purpose flour
Directions
1. Prepare and refrigerate pastry. Lightly grease 10- or 11-inch deep-dish pie pan and set aside.
2. In 5-quart Dutch oven or flameproof casserole, heat oil over medium heat. Add Onion and cook, stirring often, until softened, 8 to 9 minutes. Stir in garlic and curry powder, reduce heat to low and cook, stirring, 1 minute.
3. Add vegetables, broth and salt and stir to mix well. Bring mixture to a boil. Cover, reduce heat, and simmer 4 minutes; stir in tomatoes.
4. In small bowl, mix sour cream and flour until smooth. Stir into vegetable mixture and simmer, uncovered, until thickened, 3 to 4 minutes. Transfer vegetables to prepared pie pan and let cool 15 minutes.
5. Preheat oven to 400ûF. On sheet of lightly floured wax paper, roll pastry into circle just slightly larger than pie plate. Invert pastry over pie pan, then peel off paper. Tuck edges of pastry inside edge of pan. Poke steam vents in pastry with knife. Bake until pastry is golden, 50 to 60 minutes. Let stand 10 minutes before serving.
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Black Beans and Rice
 Black Beans and Rice
Serves: 4
Ingredients
1 1/2 tablespoons vegetable oil
1/2 medium onion, chopped
2-3 cloves garlic, pressed or chopped fine
2 cups cooked rice, cooled to room temperature
1 15 oz. can black beans, or about 2 cups of home-cooked black beans
1 cup broccoli florettes, chopped
1 cup tomato, chopped
1/2 cup mozzarella cheese, grated
2 tablespoons fresh cilantro, chopped
Directions
1. Sauté onions and garlic in vegetable oil for about 3 minutes.
2. Add broccoli, beans and rice. Cover and cook, stirring occasionally, until broccoli turns bright green.
3. Gently stir in tomato and cilantro.
4. Sprinkle cheese over mixture and let melt.
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Guacamole
 Guacamole
Time: 15 minutes
Serves: 4
Ingredients
2 Ripe Avocados
1/2 cup chopped tomato
3 Tbsp chopped onion
Juice of half a lime
1/4 tsp salt
Directions
1. Cut each avocado in half lengthwise around the seed in the middle of the avocado.
2. Scoop the seed out of the middle with a spoon.
3. Use the spoon to scoop the avocado flesh into a bowl.
4. Mash the avocado with a fork until smooth.
5. Mix in the remaining ingredients until well combined.
Tips : Avocados must be ripe before they can be used for guacamole. A ripe avocado is black and slightly soft when touched.
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Vegetable Lasagna
 Ingredients
1 medium zucchini, sliced
1 cup mushrooms, sliced
1 medium onion, chopped
1 clove garlic, cut in small pieces
2, 8-ounce cans tomato sauce
1 teaspoon oregano
1 teaspoon basil
1/4 teaspoon pepper
1 large tomato, chopped
l cup low-fat cottage cheese
1 cup mozzarella cheese, shredded, (try part-skim)
6 lasagna noodles, uncooked
Directions
1.Preheat oven to 400 degrees F.
2.Mix zucchini, mushrooms, onions, and garlic with tomato sauce and seasonings in a saucepan. Cover; cook 15 minutes and set aside.
3.Mix cheeses and chopped tomato. Spread one-third of sauce over bottom of 8-by 8-inch baking dish. Add half of the uncooked noodles and half of cheese mixture. Repeat layers and end with a third layer of sauce.
4.Cover tightly with foil; bake 45 minutes. Remove from oven and let stand 5 minutes before serving.
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Eggplant Lasagna
 Ingredients (serves 4)
1 tablespoon olive oil
1 medium onion, sliced
1 clove garlic, minced
1 large tomato, sliced very thin
1 cup canned crushed tomatoes
1 1/2 teaspoons dried basil
1 1/2 teaspoons dried oregano
1/4 teaspoon salt (optional)
1 medium eggplant, sliced very thin
8 ounces shredded part-skim mozzarella cheese
Directions
1. Preheat oven to 425°F.
2. In a medium nonstick skillet, heat olive oil over medium heat. Sauté onion until tender, about 2-3 minutes. Transfer to an 8x8 or 9x13 baking dish.
3. Sauté the garlic for 1 minute. Add the crushed tomato, basil, oregano, and salt, and cook gently over medium-low heat for 10 minutes.
4. Spread a layer of this mixture over the onion layer.
5. Add a layer of eggplant and follow with a layer of tomato.
6. Sprinkle 1/3 of the mozzarella cheese over top.
7. Repeat layers of eggplant, tomato, and cheese until you use all ingredients. Finish with a layer of mozzarella cheese.
8. Cover with aluminum foil and bake for 25 minutes, or until vegetables are tender.
9. Uncover and bake 10-15 minutes, or until layer of cheese is light brown
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Naan bread recipe (video recipe)
How to make Naan bread, watch the video for directions. One of the best Naan bread recipe, by Manjula.
Ingredients (serves 6)
2 cups of All Purpose flour (Plain flour or maida)
1 teaspoon active dry yeast
1 teaspoon salt
1 teaspoon sugar
Pinch of baking soda
2 tablespoons of oil
2 1/2 tablespoons yogurt (curd or dahi)
3/4 cup lukewarm water
1 teaspoon of clear butter or ghee to butter the Naan
1/4 cup All Purpose flour for rolling
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Golden tofu salad
 The Golden Tofu Salad is a delicious salad with carrots and hijiki (black seaweed used in Japanese cooking, very high in calcium)
Ingredients
3 tablespoons dried hijiki seaweed
1 cup water
12 ounces firm tofu
1 tablespoon sesame oil
1 tablespoon soy sauce or tamari
1 tablespoon sesame oil
1/2 teaspoon fresh ginger, grated
2 tablespoons rice vinegar
1/4 teaspoon sea salt
2 medium carrots, julienned
3 scallions, sliced thinly, sprinkled with
1/8 teaspoon sea salt, and pressed lightly
Directions
1. In a small saucepan, soak hijiki for 10 minutes. Once rehydrated, simmer the seaweed uncovered for 20 minutes or until the water has evaporated.
2. Remove from heat and allow to cool. Meanwhile, drain the tofu and slice the cake horizontally.
3. Place between sheets of paper towels and put on a cutting board with a heavy weight atop the tofu to press away excess water. A cast iron skillet or heavy book is ideal. Drain the tofu for at least 15 minutes.
4. Cut into cubes and brown evenly on all sides using 1 tabblespoon of sesame oil. Remove from pan and sprinkle with tamari. Set aside to cool.
5. In a large bowl, whisk together vinegar, oil, ginger, and salt. Add seaweed, tofu, and veggies. Toss well and allow flavors to marry for at least 30 minutes.
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Miso Soup with Tofu and Green Onions
 Ingredients (serves 4)
5 cups low sodium vegetable broth
2 green onions, finely chopped
2 teaspoons grated fresh ginger root
1 clove garlic, thinly sliced
3 tablespoons light-colored miso paste
6 ounces firm tofu, drained and cut into 1/2-inch cubes
Directions (30 minutes)
1. Bring broth to a boil in a medium saucepan over medium-high heat. Stir in the green onions, ginger, and garlic. Reduce heat, cover and simmer for 10 minutes.
2. Add the miso paste and stir until dissolved. Add the tofu, cover and simmer for 10 minutes before serving
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Lentil walnut veggie burgers (video recipe)
How to make Lentil Walnut Veggie Burgers, watch the video for directions.
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Fattoush salad
 Fattoush is a delicious Lebanese Bread Salad
Ingredients (serves 4)
Nonfat cooking spray
2 whole wheat pita bread rounds (6-7" in diameter)
1/2 head romaine lettuce, shredded
1 large cucumber, cubed
15 cherry tomatoes, halved
4 tablespoons fresh Italian parsley, chopped
2 tablespoons fresh mint, minced
Dressing
1/4 cup olive oil
1/4 cup fresh-squeezed lemon juice
1 clove garlic, chopped
Salt and pepper, to taste (optional)
Directions
1. Preheat oven to 350º. Cut the pita bread in half then separate the layers. Lightly spray with nonfat cooking spray then place on a baking sheet and bake for about 7-8 minutes or until golden brown. Remove from oven then break the bread into bite-sized pieces and set aside.
2. In a small bowl, whisk together all dressing ingredients and set aside.
3. In a medium bowl, add the romaine, cucumber, tomatoes, parsley, and mint. Lightly toss to combine. Drizzle the dressing over the salad and toss until well-coated.
Add the bread pieces and toss until combined then serve.
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3 Bean Salad
 Ingredients (serves 6)
1 cup frozen cut green beans
1 15-oz. can cut wax beans
Half a 15-oz. can of red kidney beans, rinsed and drained
1/2 cup red bell pepper, chopped
1/2 cup red onion, chopped
1/4 cup white vinegar
2 tablespoons sugar
2 tablespoons vegetable oil
1/2 teaspoon dry mustard
1/2 teaspoon ground black pepper
1 clove garlic, minced
Directions
1. Cook green beans according to package instructions then drain.
2. In a large bowl, combine green beans, wax beans, kidney beans, bell pepper and onion.
3. In a medium sized bowl, whisk together the vinegar, sugar, oil, dry mustard, black pepper and garlic then pour over bean mixture.
4. Toss to combine then cover and refrigerate for at least 3-4 hours before serving.
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Oven Roasted Tofu and Vegetables
Ingredients
16 oz extra firm tofu, drained
3 tbsp balsamic vinegar
2 tsp vegetable oil
2 tbsp Sugar
1 clove garlic, minced
1/2 tsp each dried oregano, crushed, and salt
1 sweet red pepper, quartered
1 medium Onion, quartered
3 medium Mushrooms, quartered
chopped parsley for garnish
Directions
Cut tofu in half vertically then horizontally. Drain on several layers of paper towels to remove as much liquid as possible.
If desired, score surfaces to allow more marinade to penetrate tofu. Combine vinegar, oil, Sugar, garlic, oregano and salt; mix well.
Place tofu and vegetables in a shallow baking pan leaving enough space between the pieces for even roasting; brush with vinegar mixture.
Let stand 30 minutes, brush again and let stand 30 minutes longer. Bake tofu, pepper and Onion at 500 F 30 to 35 minutes.
Turn once halfway through baking time. Add Mushrooms during last half of roasting time.
Transfer to platter and sprinkle with parsley.
From : United Soybean Board
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Healthy Banana Bread (video recipe)
John Gabaldon Shows You How To Cook Healthy Banana Bread (Fat free and sugar free)
Watch the video for directions
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Grilled Tofu and Mushroom Brochettes
Ingredients (serves 4)
1 lemon
1 garlic clove, crushed
3 tablespoons olive oil
4 tablespoons white wine vinegar
1 tablespoon fresh rosemary, chopped
1 tablepoon cilantro, chopped
1 tablepoon fresh thyme, chopped
10 1/2 oz. package of firm beancurd (tofu)
12 oz. white button mushrooms
salt and pepper, to taste
Directions
1. Wash outside of lemon thoroughly with warm water and soap. Pat dry then grate peel and set aside. Slice lemon in half and squeeze out juice into a medium sized bowl.
2. Add the garlic, oil, vinegar and chopped herbs with the lemon juice and mix well. Add salt and pepper to taste.
3. Clean mushrooms with a damp cloth to remove any excess soil. Slice mushrooms in half and set aside.
4. Using a sharp knife, slice the tofu into medium sized chunks. Thread tofu alternated with sliced mushrooms onto metal or wood skewers. Place brochettes into a shallow pan and pour the lemon-herb marinade over the skewers, coating evenly. Cover with plastic wrap and refrigerate for 1-2 hours.
5. Prepare grill. Remove brochettes and set aside marinade for basting. Cook brochettes over a hot grill, brushing often with the reserved marinade for about 6 minutes or until cooked through.
6. Serve with an extra sprinkling of chopped fresh herbs and lemon wedges.
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Cucumber yogurt dip
 Serve this Greek-style dip with baked pita chips or whole wheat pita bread.
Ingredients (serves 6)
2 cups plain low-fat yogurt
2 large cucumber, peeled, seeded, and grated
½ cup nonfat sour cream
1 Tbsp lemon juice
1 Tbsp fresh dill
1 garlic cloves, chopped
1 cup cherry tomatoes
1 cup broccoli florets
1 cup baby carrots
Directions
1. Peel, seed, and grate one cucumber. Slice other cucumber and set aside.
2. Mix yogurt, grated cucumber, sour cream, lemon juice, dill, and garlic in a serving bowl. Chill for 1 hour.
3. Arrange tomatoes, cucumbers, broccoli, and cucumber on a colorful platter. Serve with cucumber dip.
You can add other fresh cut vegetables : radishes, asparagus, cauliflower, or zucchini.
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Sundried Tomato Hummus
 Hummus is a great item to take with you for lunch or for a snack. Bring along dippable veggies, such as carrots and broccoli, to eat with the delicious hummus.
Ingredients (serves 8)
2 (15 oz) cans garbanzo beans, rinsed and drained
1/3 cup fat-free yogurt
1/4 cup tahini (sesame seed paste)
3 garlic cloves
1/2 cup chopped and drained sundried tomatoes packed in oil
1 tsp dried oregano leaves
2 tsp lemon juice
Directions
1.Process garbanzo beans, yogurt, tahini, and garlic in food processor until smooth.
2.Stir in sun-dried tomatoes and herbs; season to taste with lemon juice.
3.Refrigerate two hours before serving.
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Austrian Vegetarian Shepherd's Pie
 Ingredients
1 teaspoon Parsley
4 ounces Aduki Beans, soaked
2 ounces Brown Rice, soaked
water, for boiling
1 tablespoon Vegetable Oil
1 medium Onion, chopped
8 ounces Carrots, thinly sliced
1 tablespoon Soy Sauce
2 tablespoons Tomato Paste
1 teaspoon Garlic Powder
1/2 teaspoon Oregano
1 teaspoon Basil
1/2 teaspoon Marjoram
275 ml Bean Stock
salt & pepper
1 lb potatoes, Mashed
Directions
Wash the Beans and Rice in plenty of cold water.
Combine about 4 cups of water with Beans and rice and cook for 5o minutes or until the Beans are soft.
Drain, reserving the stock for later.
Heat oil in a Skillet.
Fry the onions for 3 minutes.
Add the carrots and cook covered for 5 minutes.
Add the cooked Beans and rice.
Stir well and let saute for a few minutes, ensuring that the mixture does not burn.
Combine the Soy Sauce, tomato paste, herbs and stock.
Mix well and pour into the skillet.
Bring to a boil, reduce heat to very low, partially cover and simmer gently for 30 minutes, stirring frequently to prevent it burning.
Add more stock if necessary.
Transfer into a casserole.
Top the cooked vegetables with mashed potatoes.
Bake in a preheated oven at 350F for 40 minutes, or until the potatoes are browned.
Serve with vegetables or a green salad.
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Tofu and broccoli with peanut sauce
 Really delicious and nutritious. This is a Mollie Katzen recipe.
Tofu and broccoli with peanut sauce
Ingredients
The Sauce
1/2 cup unprocessed Peanut butter
1/2 cup hot water
1/4 cup cider vinegar
2 tablespoons tamari
2 tablespoons blackstrap molasses
1/2 teaspoon cayenne pepper
The Sauté
1 (1 lb) bunch fresh Broccoli
3 tablespoons oil
8 cloves garlic, minced
1 lb tofu, cut into small cubes
3 dashes salt
2 cups thinly-sliced onions
1 cup coarsely-chopped raw peanuts
2-3 tablespoons tamari
Directions
The Sauce
In a small saucepan, whisk together the Peanut butter and hot water until uniform in consistency.
Whisk in the remaining ingredients. Set aside.
The Sauté
Cut off the bottom half-inch of the Broccoli stems.
Shave off the tough outer skins of the stalks with a sharp paring knife or a vegetable peeler.
Cut the stalks diagonally into thin slices.Coarsely chop the flowerettes. Set aside.
Begin heating the large skillet.
When it is hot add 1 tbsp of the oil.
Add half the garlic. salt lightly.
Sauté over medium heat for 1 minute, then add the tofu chunks.
Turn the heat up a little, and stir-fry the tofu for 5-8 minutes.
Transfer it, including whatever liquid it might have expressed, to the saucepanful of Peanut sauce. Mix together gently.
Wipe the skillet with a paper towel, and return it to the stove to begin heating once again. Add the remaining garlic. salt lightly.
Add the onions, and some black pepper.
Sauté, stirring frequently, over medium heat, until the onions are soft.
On another burner, begin heating the peanut-tofu sauce on a low heat.
It shouldn't actually cook-it only needs to be warmed through.
Add the Broccoli and the chopped peanuts to the skillet.
Add 2-3 tbsp tamari and stir-fry over medium-high heat until the Broccoli is bright green and just tender.
Pour the heated Peanut sauce over the sauté.
Toss everything gently until everything is coated with everything else.
Serve over long-grained white or brown rice (basmati is good).
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