1

152 NEW WAYS

in this Fascinating Book For Cooks!
MEATLESS, TASTY RECIPES
Easy, Economical, and Healthy

TO A MANs HEART

compiled by Josephine Gray http://www.beforeus.com

Copyright 2003

CONTENTS
Page 4 BAKING POWDER ALTERNATIVE

2 5 BREADS/CEREALS a. Breads b. Muffins c. Waffles

15 ENTREES a. Roasts b. Loaves c. Patties d. Burgers e. Quiches f. Pizzas g. Pastry h. Pie Bases i. Beans and Lentils j. Enchiladas k. Scrambled Egg Tofu l. Beans m. Spaghetti Bolognaise n. Lasagna o. Macaroni and cheese p. Shepherds Pie q. Corn supreme r. Potato au Gratin s. Ratatouille 38 SOUPS 39 GRAVIES 41 SPREADS, DIPS, DRESSINGS, PATE, SAUCES a. Yeast Flakes (for entrees, Cheeses and Spreads) 50 SALADS 55 BREAKFAST CERAL 55 SANDWICH FILLINGS 56 CASSEROLES 57 SWEET RECIPES 58 PIES a. Pie crusts 66 CHEESECAKE 67 CAKES 67 COOKIES 69 DATE LOAF

3 71 DESSERTS 74 CANDY 77 ICES 80 JELLY 80 SPREADS 82 JAMS, PRESERVES 85 MILK AND CREAM (substitutes)

BAKING POWDER ALTERNATIVE

(known as CCC Baking Powder)

Equal parts by weight (not by measure) Citric Acid Calcium Carbonate Those on a yeast free diet may substitute baking powder for yeast in most recipes (using cold water and eliminating rising time). We dont recommend regular use of baking powders, but it may be necessary on a short term diet for candida. It is made with harmless ingredients (unless one is allergic to citric) calcium carbonate and citric acid. It fluffs up quickly. It is best to use cool water and stir quickly. Then get it straight into a hot oven. It works well when you learn how to handle it.

BREADS
BASIC WHOLE WHEAT BREAD
1 cup warm water 1 tablespoon molasses 1 tablespoon yeast 1 teaspoon salt 1 tablespoon oil 3 cups whole wheat flour

Dissolve sweetener in the water then stir in yeast. Let stand 5-8 minutes for the yeast to bubble. Stir in the oil and salt. Add 1 cups flour. Beat vigorously for 1 minute. Add remaining flour gradually. Use only the amount of flour necessary to handle dough without it sticking to your hands. Lightly flour table and knead dough 5 minutes. Add more flour if necessary. Place dough in a large bowl, cover with a clean towel. Let dough rise until double its size, 30-45 minutes. Punch down, knead briefly. Squeeze out all air bubbles. Shape into loaf. Place in a medium size oiled loaf pan. Cover with a towel. Let rise until nearly double in size again, 30-45 minutes. Bake at 180oF/350oF for 35-40 minutes, until golden brown and bread slips from the pan. Cool on a rack. VARIATIONS 1. 2. 3. 4. For a lighter loaf: Use 1 cups white flour (or bread flour) and 1 cups whole wheat flour. Leave out the oil and use cup soy flour. Use less whole wheat flour. Use honey or dark karo instead of molasses. For a PIZZA crust, reduce yeast to 1 teaspoon. When making a pizza crust, try using all whole wheat pastry flour instead of regular whole wheat flour. The crust will be more tender.

ZWIEBACK (Twice Baked Bread)

Place bread slices on cookie sheet in oven at 120oC/250oF for 30 minutes to 1 hour or as long as it may take to make crisp and golden throughout. Cool and store in a closed (airtight) container. When properly baked, it has a delicious, slightly sweet, nutty flavour and will keep indefinitely. Use with soups, or any spread. Good to take camping as it does not mould. It is the most digestible way to eat bread. Crouton: Cut bread slices into fingers. Cut fingers in halves. Arrange on a tray and bake at 100oC/200oF till crisp and golden brown.

RAW BREAD Whole Wheat or Rye Grains

Soak for 15 hours Then sprout for 2-3 days (Aim for a dough consistency that you can roll without it breaking up) (If the dough mixture is too dry add a little oil or water - If too wet, add wheatgerm to it) Soak, and sprout the grains and grind them as finely as possible in the food processor. Add a touch of oil and form into a ball. Place on a bread board sprinkled with wheatgerm to prevent the dough from sticking. One method is to roll the dough into a thin sheet, as you would pastry, with a rolling pin dusted with wheatgerm. The other method is to press the dough out onto a flat tray or board as thinly as possible without breaking it. Leave the bread to bake in a warm place for 6-12 hours, turning over at half time with a pancake turner.

GLUTEN FREE BREAD

3 cup corn bread mix 1 tablespoon of active baking yeast or rounded tablespoon of CCC baking powder

NOTE: IMPORTANT When using active baking yeast use warm water 2-2 cups When using CCC baking powder use ice water 2-2 cups Using Active Baking Yeast Pour into greased bread loaf tin, let rise 10-15 minutes. Bake in preheated oven 150oC/300oF 40-50 minutes. Let stand for 5 minutes then tip out and cool on rack. Using CCC Baking Powder Pour into greased bread loaf tin and put in oven immediately.

FRENCH TOAST
1 cup quick or rolled oats 1/3 cup cashews 1 cups water 1 teaspoon salt 2 tablespoons honey

Blend smooth all ingredients. Use a non-stick skillet on medium heat. Brown each side or place on oil cookie sheet and brown on either side. Substitute: other nuts for cashews. Substitute: maple syrup or 1 banana for honey.

CORN BREAD MIX

2 cups fine cornmeal (Whole corn meal is good if available but needs refrigeration) 2 cups rice flour (whole if possible) 1 cup soy flour 1 cups chickpea flour 1 teaspoon salt

Mix all together in a bowl (store in fridge and use as needed).

MUFFINS
BASIC MUFFIN (with yeast)
Mix in bowl: 1 cup warm water 3 tablespoons honey (or date butter) 1 tablespoon vanilla 1 tablespoon active yeast

Whiz in Blender: 1 cup rolled oats and cup soy flour and place into bowl. Then add 1 cup whole wheat or ryemeal, or flour of choice. Pour yeast mix into flour mix and stir well then fill greased muffin tins full. Let rise for 10 minutes NO MORE Bake at 150oC/300oF for 20-30 minutes. Remove from trays and cool on rack.

CORN-OAT MUFFIN (with yeast)

Mix in small bowl: 1 tablespoon yeast cup warm water

Leave to stand, then place in a large bowl: 2 cups cornmeal 1 cup quick oats 1 cup wheat flour

Make a hollow in the flour and pour in yeast mix. Then into separate bowl add: 1 cup apple sauce teaspoon salt 2 cups hot water

Combine all ingredients then spoon into muffin tin filling 3/4 full. Stand for 15-20 minutes. Bake in oven at 180oC/350oF for 20 minutes. Yield: 2 Dozen

APPLE-OATMEAL MUFFIN (without yeast)

Combine the following with fork or fingers: 1 cup finely shredded apples 1 cups rolled oats cup raisins or softened dates cup chopped nuts teaspoon salt

Spoon into muffin tins firmly, round nicely. Bake at 200oC/375oF for 25 minutes. Yield: 12-16 muffins. These muffins can be eaten warm as they are not cooked with yeast.

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GEM SPECIAL (without yeast)

Mix: 1 cup raisins cup sesame seeds 1 cup whole wheat flour Blend and add to the above mixture: 1 large banana 1 cups water 1 teaspoon salt 2 cups rolled oats 1 cup corn meal

Mix well then place onto greased trays by spoonfuls. Bake at 180oC/350oF for 45-60 minutes. NOTE: If banana is small, and mix too stiff add a little more water.

WAFFLES
OAT WAFFLE
Blend: 3 cups rolled oats 3 cups water teaspoon salt

Grease the waffle iron. Spoon waffle mixture into waffle iron. Cook until done (7-10 minutes) or until it stops steaming. Note: If not using a blender mix all ingredients together. Let stand in the refrigerator for 1 hour. It will thicken. Carefully add more water to make a light batter. Cook. You can add sunflower seeds to the mixture to give it extra texture.

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CHICK PEA (GARBANZO) WAFFLE

Whiz in blender: 1 cup pre-soaked chick peas with cup hot water (to prevent gas forming)* Then add: 1 cups or more of cold water 3 cups rolled oats (regular) teaspoon salt 3-4 tablespoons sunflower seeds (or sesame, etc.)

Blend well. Pour into pre-heated waffle iron. Cook till steam reduces, about 7-10 minutes, or when brown. DO NOT OPEN WAFFLE IRON TOO SOON!! This mix should be a light batter mix. Other soaked beans may be used. The combination of grain and legume make a wholesome protein.

* To make 1 cup of soaked chickpeas: soak cup of dry chickpeas in 1 cups of water overnight. (Drain and rinse before use.)

GOLDEN WAFFLE
8 cups quick rolled oats cup soy flour cup chopped dates or cup honey 1-2 teaspoons salt 10 cups water

Whiz in food processor or blend in blender. Pour into pre-heated waffle iron and bake for 8-10 minutes.

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RICE WAFFLE
Blend: 1 tablespoon tahini or nut butter 1 cup cooked short grain rice teaspoon salt Blend to a light batter consistency. Heat waffle iron, grease if needed and then pour batter mix into hot irons. Close lid slowly. Cook for 7-10 minutes, or when steam reduces. Better with fluffy rice. Yield: six squares. ALL THESE WAFFLE RECIPES CAN BE FROZEN, THEN TOASTED WHEN NEEDED. cup rice flour - 1 cup or more water

NUT OAT WAFFLE

2 cups quick or rolled oats teaspoon salt 3 tablespoons pecans 2 cups water 1 teaspoon vanilla 2 teaspoons honey

Blend till smooth all ingredients. Pour into hot waffle iron. Bake 15-20 minutes. Makes 2-9 inch waffles. VARIATIONS: Substitute soy milk for water Substitute any other nuts or seeds for pecans Substitute 1 teaspoon maple or banana flavouring for vanilla Or use grated lemon rind

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PUDDINGS
HOT RICE PUDDING
Mix together all ingredients: 2 cups cooked rice 1 cup chopped dates 1 cup raisins 2 cups crushed pineapple (= 1 can) Rind of orange and lemon 1 cup soy milk

Place into casserole dish and cook in oven slowly for 1 hour. Top with nuts towards end of time.

CROCK POT RICE PUDDING

Put 2 cups of short grain brown rice (washed) in crockpot. Add 6 cups hot water a little salt. Cook on high till grains are soft. Add chopped dates, a little more water, fruit juice or milk (nut or soy), if desired. Reduce heat to low or turn off heat altogether. Serve with fresh fruit, chopped nuts and milk substitute, or fruit juice. Substitute: Use barley, millet, whole oats or a combination of 2 or 3 grains.

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FLUFFY RICE (Digests Easily)

Wash 1 cup short grain brown rice. Dry fry rice in a heavy pan, stir frequently till very brown place into casserole dish do not burn. Pour over 2 cups hot water little salt. Bake at 100o-120oC/200o-250oF for 1 hours, covered. OR Simmer slowly on the stove in a heavy saucepan with lid on till fluffy. Benefits: Rice cooked this way is beneficial for those with sensitive digestive system. Versatile: Serve beans over it. Or serve with fruit and fruit juices or milk. Freezes well.

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ENTREES
CASHEW AND NUT ROAST
8 oz cashews 4 oz bread crumbs 2 cloves garlic crushed 1 small onion chopped finely 8 oz mushrooms chopped teaspoon rosemary 3 medium parsnips cooked and mashed 3 tablespoons tomato sauce (ketchup) 1 tablespoon soy sauce (or Braggs Liquid Aminos) teaspoon thyme pint hot water or stock

Mince or grind nuts. Mix with breadcrumbs. Add tomato sauce, parsnip and herbs. Mix well. Put soy sauce in broth or water. Add to mixture. Saute onion, garlic and mushroom in a little water quickly. Spray or oil a 2 lb loaf pan. Press in the nut mixture. Cover with mushrooms. Top with rest of the nut mixture. Cover with foil and bake at 180oC/350oF for 1 hour. When cooked, remove from the oven and let it stand for 10 min. before turning out on a platter. Presentation: Arrange a bed of fresh lettuce, slices of tomatoes cucumber, and olives around the loaf. Serve with roast or steamed vegetables and gravy or tomato sauce.

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PECAN ROAST
Mix in a bowl: 4 cups soft, cubed bread crumbs 2 cups brown rice, cooked 1 cup pecans, ground fine Whiz in Blender: 1 cups water 1 cup onion, chunks 2/3 cups soy flour (or other flour) Add wet ingredients to the dry ingredients. Stir together. Firmly pack into bake pan. Bake at 180oC/350oF for 1 hour or until set. cup sunflower seeds 1 teaspoons salt 1 teaspoon sweet basil

MILLET LOAF
Heat in saucepan: 5 cups tomato juice or tomato paste with 4 cups water Note: Loaf will cook quicker if juice is already hot when placed in oven. Mix in bowl: 1 cup millet 1 cup cheese sauce 1 cup onion finely chopped 1 teaspoon salt teaspoon sage teaspoon thyme teaspoon paprika 1 cup olives chopped Heated tomato juice

Transfer to baking dish. Bake covered at 180oC/350oF for 1 hours. Uncover. Bake further for hour or until set. Note: For cheese sauce: see cheese sauce recipes. Presentation: Serve hot or cold on a platter surrounded with a bed of fresh salad.

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ALMOND LOAF
cup soaked garbanzos or chick peas cup water 1 cup almonds slices (or chopped pieces) 1 cup sunflower seeds 1 cup boiling water 1 cup oats 1 medium onion, chopped 1 cup seasoned bread crumbs cup chopped celery 1 teaspoon salt 1 teaspoon majaram

Whiz in blender cup pre-soaked beans soaked and cup water until thick and creamy. Whiz almonds and sunflower seeds in blender till finely chopped consistency. Combine in mixing bowl with remaining ingredients. Let stand 10 minutes. Press into sprayed or oil loaf pan. Bake at 180oC/350oF for 45 minutes. Serve with tomato sauce of your choice. (See tomato sauce recipes) Note: Celery could be chopped in the whiz if in haste. But the loaf will be more compact in texture. You can use soy beans instead of garbanzos. To prepare cup of soaked garbanzos: soak cup of dry garbanzos in cup of water overnight. (Drain and rinse before use.)

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QUICK PATTIES
4 cups very hot water 1 tablespoon soy sauce (or Braggs Liquid Aminos) 1 tablespoon food yeast 4 cups rolled or quick oats 1 small onion chopped cup walnuts chopped cup sunflower seeds 1-2 teaspoons herbs of choice 1 teaspoon basil 1 clove garlic, crushed or minced

Mix all ingredients well and let stand for 20 minutes. Shape into patties, using a 1/3 measure scoop or a lid from the preserve jar. Place onto oven tray. Bake at 180oC/350oF for 20 minutes. Turn over. Bake another 20 minutes. Serve hot with gravy or serve cold with salads. Freezes well.

SUNFLOWER PATTIES
2 cups very hot water 3-5 tablespoons soy sauce (Braggs Liquid Aminos) 2 tablespoons olive oil 1 teaspoon Italian seasoning 1 medium onion chopped finely 1 clove minced or crushed garlic

Mix all ingredients well. Let stand until liquid is absorbed. Spoon with ice cream scoop onto Glad Bake paper or sprayed tray. Flatten patties. Bake at 180oC/350oF for 20 minutes or till golden brown. Variation: Use chopped walnuts or brazil nuts.

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OATBURGER MEAT
cup toasted sesame seeds 4 cups quick or rolled oats 2 teaspoons salt 1 teaspoon basil 1 cup water 1 teaspoons dill seed 1 onion, quartered 1 teaspoon oregano cup sunflower seeds 2 garlic cloves OR cup yeast flakes 1 teaspoon garlic powder 3 cups additional boiling water

Toast sesame seeds in a dry skillet over medium heat, stirring 5 minutes until golden brown. Bring the 3 cups of additional water to a boil. While doing this blend until smooth all remaining ingredients, except the oats and sesame seeds, with the 1 cup of water. Mix all ingredients together into the boiling water, continuing to stir for one minute. Remove from heat and let sit 15 minutes. Form into patties 1/2 inch thick. Place on oiled cookie sheet. Bake at 180oC/350oF for 20 minutes, flip and bake an additional 10 minutes. Makes 15-20. Ways to serve: Place a single layer of burgers or meatballs in a casserole and top with gravy or spaghetti sauce. Or, serve hot or cold in a sandwich with mayonnaise, ketchup and sprouts. Variation: Burgers may be shaped into meatballs. Bake for 30 minutes. Substitute toasted sesame seeds for other nuts or seeds. For Oatburger Tofu Meat: Add 1 pound of mashed tofu when mixing all the ingredients together.

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BURGER HEALTH
Blend: 1 cup soaked garbanzos or chick peas 1 cups water Pour this into a bowl, adding: 2 cups regular rolled oats 1 teaspoon salt 2 tablespoons soy sauce (or Miso & water) 1 teaspoon herbs of choice 2-3 tablespoons walnuts chopped 1 crushed garlic (optional) 1 small onion grated or chopped Form patties with a scoop and place onto greased oven sheet. Yields 8 patties. Bake at 180oC/350oF for 25-30 minutes. Serve on wholesome burger buns, with salad, and mushroom gravy or tomato sauce. (See pages 37 and 40.) Variations: Excellent cold with salad, or hot with a gravy. Use other beans instead of chick peas. To make 1 cup of soaked garbanzo: soak cup of dry garbanzos in 1 cups of water overnight. (Drain and rinse before use.)

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ASPARAGUS QUICHE
Whiz or blend till smooth: lb/250 grams tofu 1 cup water 2 tablespoons arrowroot Stir in: 1 tablespoon shallots/green onion chopped 1 small can of asparagus cuts drained Pour into prepared pie crust and bake at 180oC/350oF for approximately 1 hour or until set. Garnish with parsley. Pie Crust 1/2 cup nut butter (or whiz walnuts, pecans or other nuts and seeds) 1 cup barley, millet flour or wholemeal flour 1/2 teaspoon salt, or salt to taste. Whiz or Blend nuts Add flour and salt and mix. Add enough water to hold dough together. Roll out between two sheets of waxed paper. Press as many sesame seeds onto crust as possible (optional). Line pie dish with crust. Pour filling and bake at 180oC/350oF for 1 hour. teaspoon coriander salt to taste

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TOFU VEGIE QUICHE

Blend till smooth: lb/250 grams tofu 1 cup water cup cashew nuts 1 tablespoon sweet basil or Italian seasoning Saute in a little water: cup chopped green pepper cup chopped red pepper 2 tablespoons cornstarch teaspoon garlic powder 1 teaspoon salt 4 tablespoons soy sauce/Braggs Liquid aminos cup chopped red/white onion cup chopped carrots

Add vegetables with cup of chopped olives to the creamy mixture. Mix and pour into an unbaked pastry shell and bake at 180oC/350oF for approx. 1 hour or until set.

SWEETCORN QUICHE
1 large onion, chopped finely 2 cups sweetcorn: fresh, frozen or canned 1 cup soy milk or nut milk 1 tablespoon rice flour or potato flour or arrowroot flour 1 teaspoon salt or to taste teaspoon oregano cup Yummy cheese (see p.42)

Saute onion in a little water. Whisk soy milk, flour, salt and oregano together. Add corn and onion and place in pie crust. Drizzle cheese on top. Bake at 180oC/350oF for approx. 1 hour or until set and golden.

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PIZZA CRUST (Or use basic whole wheat bread recipe)

1 pkt active yeast 1-1 cup warm water 2 tablespoons oil teaspoon salt 4 cups wholemeal flour (or use bread flour and wholemeal flour)

Dissolve yeast in warm water. Stir in oil. Add yeast mixture to flour and mix well. Turn dough out onto a floured board and knead until smooth (5-10 minutes), adding flour as needed to prevent sticking. Put dough into a greased bowl. Let rise (15-20 minutes). Then shape, divide dough into half and roll each to fit a greased or sprayed 14 inch pizza pan building up the edges. (Or wrap and freeze half the dough. To use frozen dough let warm at room temperature.) Do not let rise a second time. Adjust oven racks so they are evenly spaced from top to bottom. Bake crusts at 230oC/4500F oven for about 10 minutes. or until lightly browned. (Switch pans halfway through baking.) Remove from oven and spread with your favourite pizza sauce and toppings. Add cheese sauce on top. Bake 10 minutes longer or till bubbly (switch pans halfway through baking). May sprinkle one of the following on pizza sauce before the cheese sauce is added: Crumbled pecan loaf, millet loaf, almond loaf, sunflower patties or oatburger meat over pizza sauce. (See pages 12, 13 and 15.) Note: For pizza sauce and cheese sauce (see recipes on pages 40 and 42.) Pizza Toppings: Use chopped: tomatoes, onions, avocado, mushrooms, zucchini, pineapple, olives, celery, parsley, broccoli, corn kernels, etc.

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PIZZA MUFFINS & TOASTIES

Pizza Filling: 1 cup mashed tofu cup onion chopped 2 tablespoons mushroom pieces pinch herbs (your choice) 1-2 teaspoons lemon juice cup olives chopped 2 tablespoons green peppers

Pizza Sauce:
1 cups finely chopped tomatoes (may use can tomatoes) 1/3 cup tomato paste teaspoon garlic salt teaspoon oregano Pizza Base: 6 English muffins (cut in halves) lightly toasted. Mix Pizza filling ingredients together. Mix Pizza Muffin sauce ingredients together. Place 2 tablespoons sauce and 2 tablespoons filling on each muffin half. Place under the grill and grill 10 minutes or till bubbly but not dried out or burnt. Variation: Make toasted sandwiches using filling and sauce.

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PIZZA
Hasty Pasty Pizza Sauce: 2 cups water 1 carrot, chopped 1 large onion, chopped 2 celery sticks, chopped 1 garlic clove crushed (or teaspoon garlic powder) 1 teaspoon basil Blend all ingredients well. Base: Use Pizza Crust or a Pie Crust of your choice (see recipes on pizza crusts and pie crusts) Cover crust with a little pizza sauce. Spread chopped vegetables of your choice on top. Top with pizza sauce and cheese sauce of your choice. Bake at 180oC/350oF for 20 minutes or till bubbly. Pizza and cheese sauces: (See recipes for these on pages 40 and 42.) Alternative: T.V.P. Pizza (Textured Vegetable Protein) Place in pot 1/3 cup presoaked T.V.P. and boil for 10 min. Add enough pizza sauce to T.V.P. to make a mixture. Pour mixture into pizza crust. Spread with chopped: onions, tomatoes, olives, pineapple, mushrooms or vegetables of your choice. Cover with cheese sauce. Bake at 180oC/350oF for 20 minutes or till bubbly. teaspoon each of (sage, thyme & dill) 1 small can tomato paste (6 oz) salt to taste 1 tablespoon apple juice concentrate 1 tablespoon molasses

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SHORT CRUST PASTRY

Think cool while making it think hot while baking it. In the preparation of your pastry do make sure that the water you use for mixing is very cold. The fat you use is also important. Use a solid vegetable fat. Oil tends to make the pastry very soft to handle. However, a little oil does enhance the texture, so add a little oil with the cold water and cut down on the quantity of water accordingly. Use: veg fat and oil. 1 lb/500 grams wholemeal flour, 1/3 cup olive oil OR 4-6 tablespoons ice cold water cup soy flour, 3 cups 2 tablespoons lemon juice wholemeal flour and 1 cup cup rind white flour lb/150 grams coconut fat (Kremalta) Preheat oven to 210oC/400oF Place flour in a large bowl. Mix together the two fats (if using two) into small pieces on a plate. Add fat to flour and rub in lightly and quickly. (If you have a food processor, so much the better). Continue until mixture looks like fine breadcrumbs. Stir oil into cold water and work into flour mixture with a knife. Only add as much liquid as needed to draw mixture together, so that dough comes cleanly away from the bowl and forms a ball. Let pastry rest for 15 minutes in fridge if time permits. Roll out thinly on a lightly floured surface and bake as per recipe instructions. Note: Flour could be pre-chilled.

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SIMPLE PIE BASES

OAT (OR FLAKED RICE) APPLE
This recipe goes further than you would expect. Grate 2 apples red best. Sprinkle in a pinch of salt (optional) Add 2 cups rolled oats or flaked rice Mix with a fork if dry add juice Press into two medium pie dishes with the back of a spoon Bake at 180-200oC/350oF for 15 minutes Variations: Nuts minced or chopped or coconut may be added.

POTATO RICE FLAKE COCONUT BASE

Grate 3 medium raw or cooked potatoes with their jackets Add 3 tablespoons rice flakes, or more 2 tablespoons coconut pinch of salt Bake: - This can be pre-baked for a separately baked or raw filling at about 180o-200oC/350o-375oF for 20-30 minutes, OR half bake for 10 minutes, pour in filling and bake whole pie. This is not a crisp crust; it blends in as a holding base.

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COOKING CHART FOR BEANS

Beans (soaked) Lentils, split peas, mung beans Black, kidney, baby lima, pinto, navy beans Garbanzo (chick peas), soybeans Inches of water to cover top of beans 1 inch 2 inches Approximate cooking time 1 hour 2-3 hours

3 inches

4-5 hous

Wash beans and drain water. Cover beans with about 3 times more water than beans. Soak beans at least 6 hours or overnight. Rinse and cover the soaked beans with fresh water. See chart for amount of water to use. Bring the beans and water to a boil in a covered saucepan. Turn heat down to simmer. Check occasionally in case more water is needed. Add salt after beans start getting tender. Add 1 teaspoon salt per 4 cups of cooked beans. If using a crockpot be sure water comes to a light boil. 1 cup beans = 2-2 cups cooked. Soak lentils, split pea and mung beans for hour. Note: Soaking in hot water speeds up the process of rehydration.

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QUICK CHILLI BEANS

4 cups cooked dried peas or beans, unsalted cup liquid from drained beans cup finely chopped onion cup tomato paste 1 teaspoons salt teaspoon garlic powder teaspoon basil teaspoon oregano Cayenne powder to taste (optional)

After cooking beans drain off water. Stir together all ingredients. Reheat in oven at 180oC/350oF until hot, or on top of stove.

SAVORY BEANS
1 cups dried beans 3 cups water cup chopped onion cup chopped green pepper 1 minced garlic clove 2 bay leaves 1 teaspoon salt 1 teaspoon onion powder 1 teaspoon cummin, optional

Sort, wash and soak beans in 6 cups water 6-8 hours, or overnight. Drain off water and rinse. Bring to a boil the 3 cups of water with the soaked beans. Cook beans until tender, 2-3 hours, depending on the bean being used. After beans are tender add remaining ingredients. Cook for 30 minutes more. Serve: on brown rice, mashed: potato or potatoes and carrots mashed together.

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BAKED BEANS
6 cups cooked pinto or navy beans, unsalted 1- 16 oz can of tomatoes 1 chopped onion, finely 2 minced garlic cloves cup molasses 2 teaspoons salt

Mix all ingredients together. Bake at 180oC/350oF, uncovered, for 50 minutes. Variation: Leave out tomatoes and teaspoon salt. Replace with 2 cups Pizza tomato sauce and 1 cup water.

LENTILS (very wholesome)

4 cups soaked brown lentils (See chart, p.25) Rinse lentils, put in saucepan. Barely cover with fresh water. Cook gently on stove, ADDING: 1 cup chopped onion 1 cup chopped tomatoes teaspoon basil 1 tablespoon lemon juice teaspoon Fenueegreek powder teaspoon salt

Thicken with a gravy mix or flour. Cooks in 20 minutes. Serve on toast, over rice or potatoes. Serves: 2 or 3. LEFT OVERS: Can be put into patties with cooked rice or mashed potatoes. Roll in bread crumbs, and bake at 180oC/350oF for 20 minutes. Or put mixture into a dish and bake for 35-40 minutes till set.

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BEAN OLIVE ENCHILADAS

Corn tortillas Savoury beans (as in recipe, page 26) Chopped olives Cooked brown rice 1 cup water (mix in 1 teaspoon soy sauce/Braggs liquid aminos) Zesty tomato sauce (as in recipe, page 40)

Mix beans, olives and rice together. Dip tortillas in the soy sauce water or in Zesty tomato sauce to soften. Place tortillas on plate and spoon bean mixture into the centre. Spoon soy cheese on top of the bean mixture. Roll. Place in baking dish and cover with Zesty tomato sauce. Bake at 180oC/325oF for about 30 minutes. Do not let dry out, cover if necessary. Serve with fresh salad. Variation: Add T.V.P. (see page 21), mushrooms or tofu mashed with a little seasoned salt.

BEAN ENCHILADAS
Easy Beans (as in recipe, page 30) Bean Sauce (as in recipe, page 40) Yummy Cheese (as in recipe, page 42)

Fill 1-2 spoons of beans on each tortilla. Spoon some cheese sauce onto beans. Roll and put into a baking pan. Cover with bean sauce. Bake at 180oC/350oF until done but not dry. Serve with a salad.

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TOFU SPINACH ENCHILADAS

1 onion chopped 2 cloves garlic minced to 1 cup mushrooms, sliced 2 bunches fresh spinach, chopped (OR frozen spinach, thawed and drained) teaspoon salt 1 teaspoon onion powder 1 lb tofu drained and crumbled Zesty or Italian tomato sauce (see recipe, page 40) Soy or Yummy cheese (see recipe, page 42)

Saute onion and garlic in a little water till clear. Add mushrooms, tofu and seasonings and cook for 1 minute. Remove from heat and stir in spinach. Fill each tortilla with 1-2 tablespoons vegetable filling. Roll and put into baking pan. Cover with Zesty or Italian tomato sauce. Top with Soy or Yummy cheese. Bake at 180oC/350oF till you smell the sweet aroma.

SCRAMBLED EGG TOFU

1 lb/500 grams tofu 1 teaspoon onion powder teaspoon garlic powder 1/8 teaspoon turmeric (egg color) 1 teaspoons chicken seasoning

Add a little oil to frypan. Heat to medium temperature adding your crumbled or lightly mashed tofu into the pan. Add your seasonings and scramble like eggs on low heat until all is nicely blended. Serve over toast. Alternative: Soy Tofu scramble: Cube tofu. Omit tumeric and add 2 teaspoons of soy sauce (or Braggs Liquid aminos), a little olive oil to the rest of the seasoning. Serve with noodles or rice, and salad.

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EASY BEANS
2 cups pinto beans, soaked overnight 2 medium onions chopped salt (optional) 2 cloves garlic, crushed 2 bay leaves

Bring beans to the boil in 6 cups of water. Simmer on medium heat for 2 hours or more, OR cook in pressure cooker for 20 minutes. Remove bay leaves, drain water into a bowl. Add: Salt to taste 1 tablespoon food yeast Cayenne powder to taste (optional). Blend, adding bean water to make a runny consistency. Serve on taco shells, corn chips, zweiback croutons, shredded wheat, burritoes and in pita bread etc. Add bean sauce on top (see bean sauce recipe on page 40.) Top with salad: shredded lettuce, chopped cucumber, sliced red onion, diced tomatoes and chopped spring onions. Crown with chopped avocado or avocado dip, or with your favourite dressing.

SPAGHETTI BOLOGNAISE
Wholegrain spaghetti Pizza tomato sauce (see pages 21,22) Meatballs Cheese sauce (see pages 41,42)

Make meatballs from Pecan Roast, Millet Loaf, Pattie or Burger mixtures. (see pages 13, 15, 16) Heat tomato sauce with meatballs. Serve over cooked pasta. Top with cheese sauce and garnish with parsley.

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LASAGNE
Layer in a 9 x 13 inch/22 x 32 cm oven dish: 2 cups tomato sauce (Zesty or Italian see page 40) LASAGNE, INSTANT WHOLEMEAL 1 cup Yummy cheese (see page 42) 2 cups cooked spinach LASAGNE 2 cups tomato sauce 1 cup Yummy cheese 2 cups cooked spinach LASAGNE 2 cups tomato sauce 2 cups Yummy cheese (pour on thinly to cover evenly over tomato sauce) Bake covered at 180oC/350oF for 1 hour. Uncover and bake further hour.

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LASAGNA BAKE
lb lasagna noodles (about 8-11 inches) 1 recipe of pizza sauce, hot (See page 22) lb tofu, mashed 1-2 cups cheese sauce (see page 42) sliced olives, optional

Noodles may be cooked first or left uncooked. The lasagna comes out delicious either way. Plus, it is easier to make if the noodles are uncooked. Layer in a 7 x 11 inch/17 x 27 cm baking dish as follows: tomato sauce, noodles, sauce, tofu, noodles, sauce. Drizzle with cheese on top. Add olives. Bake at180oC/ 350oF for 45 minutes. Variation: add peppers or onions.

MACARONI AND CHEESE

3 cups cooked macoroni 2 cups Tender Low-Cal Cheese (see page 41)

Make the Tender Low-Cal Cheese substituting 3 tablespoons of oil for the cup of cashews. This will make a nicer consistency when heating recipe in the oven as nuts in the cheese tend to give a curdled look when baked with pasta. If heating on stove top use either the nuts or oil in the cheese.

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SHEPHERDS PIE DELIGHT

Spread mashed potatoes into base and sides of casserole dish (greased) keeping enough for the top. Place into the depression chopped and pre-cooked veges, e.g. cabbage, peas, onions, OR corn, spinach (silverbeet) peas, leeks, any two or three varieties of your choice. Pour over centre veges: sunflower spread or cheesy spread. (see page 43.) Spread mashed potatoes on top. Bake in oven at high heat 210oC/400oF till golden, about 20 minutes. Variation: Cook potatoes and carrots or pumpkin and mash. This makes a Golden Pie Delight.

CORN SUPREME
1 cups whole corn kernels drained 1 cup coconut cream teaspoon onion powder teaspoon garlic powder teaspoon salt teaspoon or more fresh grated ginger 1 tablespoons fine cornmeal/polenta or rice flour teaspoon turmeric

Mix well. Cook till thick stirring continuously. Serve garnished with chopped parsley. Flavour improves if left sitting for a little while.

37

POTATO AU GRATIN
Grate hard boiled potatoes. Place in casserole glass dish. Top with scrambled egg Tofu. (see page 29) Pour over 1 recipe cheese sauce of your choice. (see pages 41, 42, 43) Heat in oven. Serve garnished with parsley sprigs.

RATATOUILLE
1 medium-size egg plant (blue) chopped with skin and sprinkle with salt for 20 mins. 2 medium-size onions, chopped 2 red or green peppers, chopped 2 small zucchini, chopped 2 small yellow squash, (zucchini) chopped 4 tomatoes, chopped 2 celery sticks, chopped 1 large garlic clove crushed 1 tablespoon chopped fresh basil (marjoram-optional) 2 tablespoons tomato paste 1 teaspoon soy sauce/Braggs liquid aminos Season salt to taste 2 bay leaves cup pine nuts

Saute onion and garlic in a little water in a deep skillet. Rinse egg plant and add all veges to skillet and simmer for 5-10 minutes until they begin to soften. (Veges will release juices as they cook.) Add soy sauce, tomato paste, herbs and season with salt and simmer for another 10 minutes or till Ratatouille looks saucy. Remove bay leaves. Sprinkle with pine nuts. Serve over fluffy brown rice and with a fresh salad. Use: Dry herbs if fresh herbs not available. Use oregano instead of marjoram.

38

SOUPS
CREAM CHEESE VEGE CHOWDER
1 large onion, diced 4 medium potatoes peeled, diced 4 large carrots peeled, sliced 2 cups water (or water to cover)

Bring to boil and simmer till tender. Blend until smooth. In separate saucepan: Put 4 cups broccoli or cauliflower bite-size pieces. Steam in a little water till barely tender. Prepare: 1 cup raw cashews 1 teaspoon salt or vege-salt 3 tablespoons yeast flakes (optional) 1 teaspoon basil teaspoon oregano 1 cup water

Blend until smooth and creamy. Mix everything together. Stir well and simmer (do not boil) for 3-5 minutes. For the next day: Do not add cashew mixture until ready to heat and eat. Serve: on rice, pasta, crackers, croutons, chips etc. Alternative: In a baking dish place in layers: Rice, broccoli and blended veges, then cream cheese mixed with just enough water added to spread or drizzle over entre. Lightly brown the cream cheese and serve. Or serve as it is.

39

BROCCOLI SOUP
1 cup finely chopped raw broccoli Flour to thicken teaspoon salt cup soy milk

Cook broccoli in a covered saucepan with 1 cup of water. Add salt. Mix 2 teaspoons flour with soy milk and add to soup stirring until thickened. Sprinkle with fresh parsley and serve. Alternative Veges: pumpkin, cauliflower, carrots, potatoes, parsnips, chokos, etc. (Or a combination of vegetables could be used.) For additional flavour, add herbs, garlic and onion. Note: When using pumpkin and/or potatoes omit flour for thickening. Blend till smooth. Pumpkin soup could be made with water only and season with herbs to taste. For potato soup, add a little lemon juice.

GRAVIES
CHICKEN STYLE SEASONING
1 1/3 cup yeast flakes teaspoon celery seed 3 tablespoons onion powder 2 tablespoons Italian seasoning 2 teaspoons garlic powder 1 teaspoon turmeric, for color 2 tablespoons salt 2 tablespoons parsley flakes

Blend smooth all except dry parsley flakes. Stir parsley in. Store in glass container. Avoid holding jar over steaming food as seasoning will take on moisture and become caked and stiff.

40

YEAST FLAKES
USED IN ENTREES, CHEESE AND SPREAD RECIPES Yeast flakes are sold under names such as nutritional yeast flakes, food yeast, Red Star nutritional yeast, and yeast flakes. Most Brewers Yeast has a strong flavour and will not taste good in recipes. If the nutritional yeast is in a powdered form use about 2/3 of what is called for in the cheese and spread recipes in this book. Do not change the amount of yeast called for in the entrees if using powdered yeast.

CHICKEN STYLE GRAVY

cup water 1 teaspoons onion powder cup cashews 1 teaspoon salt cup cornstarch 2 tablespoons chicken style seasoning 4 cups additional water

Blend smooth everything except the additional 4 cups of water. Pour blended ingredients into a saucepan. Rinse blender with the additional water, pour into pan. Lightly boil, stirring about 10 minutes, until thickened.

MUSHROOM GRAVY
cup cashews 1 cup well cooked brown rice 1 teaspoon salt 3 tablespoons potato flour or cornstarch 2 tablespoons dried onion flakes 1/3 cup lemon juice teaspoon garlic powder teaspoon paprika lb/250g mushrooms chopped

Blend everything except mushrooms with enough water until thick and smooth. Bring to boil. Add mushrooms. Serve with patties or meat loaf of your choice. (see pages 13, 14, 15)

41

SAVORY GRAVY
1 cup water 1 - 2 tablespoons soy sauce/Braggs Liquid Aminos 1/8 teaspoon sage 1 teaspoon onion powder 2 tablespoons cornstarch (approx.)

Bring all ingredients except cornstarch to boil. Make a thin paste with cornstarch and water. Add slowly to broth mixture, stirring constantly until desired thickness is reached. Serve with roasts or burgers of your choice. (see pages 13, 16, 17)

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SPREADS, DIPS, DRESSINGS, PATE, SAUCES

GUACAMOLE AVOCADO SPREAD

1 ripe avocado, mashed 2 teaspoons lemon juice 1/8 teaspoon garlic powder

teaspoon salt, more or less teaspoon onion powder

Mix by hand or blend till smooth. Serve on breads, crackers, corn chips, etc. Add lemon and water to make a lighter consistency and use as a dip or salad dressing. This will freeze well, in small containers.

42

AVOCADO DIP OR DRESSING

1 large ripe avocado, mashed juice of 1 lemon Mix together well. Variation: Add chopped red peppers and spring onion, tomatoes and parsley or sprinkle with toasted sesame seeds. 1 or 2 cloves garlic, crushed salt to taste

NUTS: BUTTER/SPREAD/ MAYONAISE/SAUCES

ORANGE NUT BUTTER
1 cup raw cashews 1-2 cups cooked (cornmeal, grits or polenta) 1 cooked carrots teaspoon salt 2 tablespoons oil

Blend cashews until chopped finely then add the cooked polenta and rest of ingredients, continually blending till smooth and creamy. Will keep for 4-5 days in refrigerator.

43

CREAMY BUTTER
Cook together until mushy, about 15 minutes: cup polenta (cornmeal) and 2 cups water. Blend until smooth: 1 large carrot, cooked water, hot 1 teaspoon salt 1/8 teaspoon garlic powder Add: teaspoon lemon juice cup tahini (sesame butter) Blend slowly till creamy and buttery. Keeps about 2 weeks. If frozen, thaw, blend and reheat.

BEAN SAUCE
1 cup onion, chopped 3 cups tomatoes, chopped 1 teaspoon salt (optional) 1 teaspoons cayenne (optional) teaspoon ground coriander 2 cloves garlic, crushed 1 cup water 1 teaspoon cummin powder

Put all ingredients in a pot and simmer for 20 minutes or more. Blend or serve as a chunky sauce over beans, rice, chips etc.

44

ZESTY TOMATO SAUCE

Saute in cup water 2 cups of chopped onion Add: 1 tablespoon honey 1 cups tomato paste teaspoon marjoram 2 teaspoons sweet basil teaspoon oregano 4 cups tomatoes teaspoon salt 2 teaspoons lemon juice teaspoon anise, ground Simmer for 15-20 minutes to blend flavours. spaghetti and lasagna. Use on pizza,

ITALIAN TOMATO SAUCE

teaspoon salt 1 cups tomato pulp or 2 cups chopped tomatoes 1 medium apple, chopped 1 small onion, chopped or 1 teaspoon onion powder teaspoon basil or herbs of choice cup lemon juice more or less little rind also 4 dates

Cook the above ingredients well. Cool. Then blend till very smooth. Reheat and seal in bottles or refrigerate. You may like it zesty by adding a little cayenne powder before serving.

TOMATO KETCHUP
6 oz can of tomato paste teaspoon onion powder 6 oz or 2/3 cup water teaspoon basil Mix well. 2 tablespoons lemon juice teaspoon dill weed teaspoon salt teaspoon garlic powder

45

CARROT KETCHUP
1 cup cooked carrots teaspoon salt 2 tablespoons cooked beets teaspoon onion powder cup water Blend well. teaspoon garlic powder 4 teaspoons lemon juice teaspoon basil 1 teaspoons sweetener (honey or dates) 1 teaspoon cummin

TENDER LOW-CAL CHEESE

2 cups water 1 tablespoons lemon juice 1/3 cup pimento cup cashews Reserve 1 cup of water. Blend the rest of the ingredients until smooth. Empty into saucepan. Rinse blender with the reserve cup of water. Add to saucepan. Lightly boil or simmer 5-10 minutes, stirring constantly. Serve warm over vegetables, beans, potatoes or hay stacks. Chill for spread. Variation: May substitute 3 tablespoons olive oil for nuts. Substituting oil for nuts works well for macaroni and cheese. 1/3 cup white flour 2 teaspoons onion powder cup yeast flakes 2 teaspoons salt

46

YUMMY CHEESE
Blend until smooth: 1 cup water cup yeast flakes wholemeal flour 1/3 cup tahini (sesame seed butter) 1 tablespoon vegetable salt (or less) 2 tablespoons lemon juice teaspoon onion powder 1 cup tomatoes, or 1 tablespoon tomato paste, or 1 cup red capsicum, chopped

Pour blended ingredients into 2 cups of boiling water in a saucepan. Bring to boil, stirring continuously until thick. Use: As a dip, on bake lasagna, macaroni and cheese, broccoli, cauliflower, nachos, pizzas etc.

SOY CHEESE
1 cup soybeans (soaked overnight in 4 cups of water. Pour water out and rinse.) Place in blender: 2 cups soaked soybeans 1 tablespoon food yeast teaspoon garlic powder 1 tablespoon onion powder 6 tablespoons pimento teaspoon oregano teaspoon cumin 1 cup hot water

Blend until thick. Pour into Silverstone frypan and cook about 1 hour. Stir every 5-10 minutes until cheese is moist-dry. Now add: 3 tablespoons pimento 2 tablespoons onion cup chopped olives cup chopped celery 14 oz can mushrooms

May also be baked in the oven. Serve: on your favourite crunchies or crackers.

47

CHEESY SPREAD
Whiz in blender till smooth - cup cashew nuts or sunflower seeds Add: cup capsicum or tomato paste 1 teaspoon savoury yeast 1 teaspoon salt teaspoon onion powder teaspoon garlic powder 1 cup water 2-3 tablespoons or more of lemon juice; little rind also cup fine corn meal or rice flakes teaspoon turmeric (optional) 1 cup or more hot water

Blend well cook until thick, stir constantly as this sticks. Use on toast, jacket veges, with lasagne, very tasty. Keep in fridge or can be canned or bottled when boiling.

SUNFLOWER MAYONNAISE OR SPREAD

Whiz in blender till smooth cup sunflower seeds Add: teaspoon turmeric (color) - cup lemon juice 1 teaspoon lemon rind teaspoon salt

cup water 4 tablespoons rice flour or cornstarch 1 cups water, or more

Cook slowly, stirring over low heat, constantly stirring till thick. Use as a mayonnaise spread or salad dressing. Very versatile: Serve over veges, corn chips etc.

48

TOFU MAYONNAISE
1 lb/425g block tofu 1 teaspoon onion powder 1 tablespoon lemon juice 1 teaspoon dill 1 clove garlic 1 tablespoon honey 1 teaspoon salt -1 cup water

Blend all ingredients well. This is a lovely white fluffy mayonnaise for any salad dish, potatoes, veges, sandwich spread etc.

CASHEW MAYONNAISE
cup raw cashews 1 cups boiling water 1 tablespoon honey 1 teaspoon salt cup lemon juice

Blend all ingredients except lemon juice until creamy and smooth. Add lemon juice and blend just to mix.

CREAMY LOW-CAL MAYONNAISE

1 cups water 1/8 teaspoon garlic powder cup white flour 1 teaspoon salt cup cashews teaspoon onion powder 1 tablespoons lemon juice

Blend all ingredients until smooth. Empty into a saucepan and lightly boil, stirring until thickened. Chill.

49

HUMMOUS
1 cup cooked garbanzo beans (chick peas) cup toasted sesame seeds 1 clove garlic 2-4 tablespoons water 3 tablespoons lemon juice - teaspoon salt

Toast seeds in a dry skillet on medium heat 5-10 minutes, stirring frequently, until golden brown. Blend all ingredients until smooth. Add teaspoon of salt if the beans are salt free. Variations: 1. 2. 3. Substitute cup tahini (sesame seed butter) for the seeds. Substitute 1 tablespoon toasted sesame seed oil for seeds. Less water will be needed. For a dressing, add 2-4 tablespoons of water.

RED KIDNEY BEAN PATE

2 cups cooked kidney beans cup sauted, chopped onion 2 tablespoons parsley (or fresh parsley) cup tahini juice of 1 lemon 1 small clove garlic, crushed (opt)

Blend or whiz all ingredients until smooth. Serve: with finger veges: e.g. carrots, celery, broccoli and cauliflower flowerets or with crackers.

50

SUNFLOWER PATE
3 cups sunflower seeds soaked overnight, and slightly sprouted 1 cup lemon juice 1 teaspoon celtic salt 1 clove garlic 1 teaspoon miso, dissolved in cup water

Blend well until it resembles cottage cheese consistency. Variations: Add chopped fresh herbs or chopped olives. Serve: with finger veges: carrots, celery, broccoli, cauliflower and broccaul, beans.

SALADS
TABOULI SALAD
Combine in a pot: 1 cup bulgar wheat 1 teaspoon salt 3 cups hot water

Stand for 30 minutes then cook until tender, but firm. Set to cool. Mix together 1/3 cup lemon juice 1 cups cubed tomatoes cup chopped green onions cup cucumbers, diced 1 small onion finely sliced Parsley finely chopped Fresh mint finely chopped 6 tablespoons olive oil Salt 1 cup cooked garbanzo (chick peas - optional) Bell pepper (capsicum) cubed for decorating (optional)

Substitute: Instead of bulgar wheat you can use fluffy rice.

51

PASTA SALAD
Into a large bowl: 2 cups cooked whole wheat pasta (macaroni etc) or fancy noodles 2 sliced zucchini Optional ingredients: Coloured bell peppers Toasted nuts 1 diced red apple 1 large sliced onion 1 cup cooked mixed veges 1 teaspoon basil Celery Raisins

Pour over: Light dressing of choice, OR use nut sauce. Nut Sauce: 2 tablespoons soy sauce or Braggs Liquid Aminos 2 teaspoons tahini/nut spread 1 tablespoon honey

Heat till smooth stirring constantly. Add to pasta. Top with parsley, toasted nuts etc. Pine nuts add a rich flavour to the pasta salad.

POTATO SALAD
Into bowl: 5 medium potatoes, cooked and cubed, hot or cold 1 cup quartered olives 1 teaspoons salt cup chopped celery chopped parsley 1 green onion chopped (red onion or spring onion) Mix mayonnaise of choice with extra soy milk as this is absorbed into potato. Pour over and mix with potato salad. Chill before serving, or can be served as a warm dish.

52

CHEERY SALAD
Break: broken, chunky pieces red and green lettuce Diced tomatoes Curly sliced carrots Chunky celery Add a can unsweetened pineapple pieces (drained) Cubed canned nut loaf Toss all together with your favourite dressing. Alternative vebes: Avocado chunks. Asparagus spears or chunks. Yellow, red or green peppers or pimientos.

SWEET CRUNCH SALAD

Mix in bowl: cup raisins or sultanas 3-4 diced red apples cup chopped nuts 1 cup chopped celery

Dressing: 3 tablespoons cheesy spread with 1 tablespoon apple juice concentrate. Pinch salt Toss gently, chill, serve with salad topping of your choice. (see page 51)

53

RICE SALAD
3 cups cooked brown rice 1 cup dry roasted peanuts (or cashews, pinenuts) 1 or more stalks chopped celery 3 tablespoons chopped parsley

Mix in small bowl 1 cup sunflower mayonnaise (see page 43) 1 tablespoon yeast or more extra lemon juice or apple juice concentrate Pour over rice salad. Top with parsley or bell pepper rings or tomato.

CAULIFLOWER SALAD
Mix in bowl: 2 cups bite size (or smaller) cauliflower - 1 cup cherry tomatoes, or chopped tomatoes Spring onion, chopped Pinch salt Mayonnaise of choice (see page 44)

3 BEAN SALAD
1 can of mixed beans, drained spring onions, chopped 1 teaspoon olive oil lemon juice herb to taste dry or fresh

Mix everything together, chill and serve. Note: If cooked beans are used, follow cooking directions and add seasoned salt to taste. (see page 25)

54

QUICK SALAD IDEAS

1. 2. 3. 4. 5. 6. 7. Raw: peeled, grated beetroot with lemon juice Chopped tomatoes, chopped spring onions and seasoned salt. Grated carrots with shredded coconut. Grated/sliced cucumber (If skin is tough peel strips of the green skin, leave a little for color) and chopped red bell peppers with seasoned salt. Celery sticks with peanut butter. Red onion cubes, chopped tomatoes, little coconut milk and seasoned salt. Spinach, tomatoes, white or red onion rings, seasoned salt.

COLESLAW
2 cups shredded cabbage (green, purple or mixed) Prepare just before serving. 2 large shredded carrots Soy mayonnaise (see page 42)

SALAD TOPPINGS
Toss over a salad any of the following: Lightly toasted pumpkin seeds, sesame seeds, pine nuts, sunflower seeds, flaked almonds, bell pepper rings (red, yellow, green or purple), tomato red or yellow, carrots, parsnips, celery, olives.

55

BREAKFAST CEREAL
GRANOLA OR MUESLI
Combine in large bowl: 4 cups rolled oats cup coconut Whiz or blend: 1 large ripe banana cup dates, softened cup fruit juice cup sunflower seeds cup chopped nuts teaspoon salt 1 teaspoon vanilla

Mix with dry ingredients, spread on baking sheet inch/1 cm thick. Bake in oven 120oC/250oF for 2 hours, stir twice. Turn off oven and leave in overnight to complete drying. Variation: Dried fruit may be added after Granola is cooked.

SANDWICH FILLINGS
QUICK IDEAS
1. 2. 3. 4. 5. 6. 7. Peanut butter and banana. Avocado and honey. Grated red apple and tahini butter. Carob powder, coconut cream, little honey. Mashed banana, lemon juice, fresh lemon rind. Fruit jam. (see page 75) Peanut butter and Jelly (see page 77)

56

CASSEROLES __________________________________
OAT CASSEROLE
3 cups rolled oats 2 grated apples cup chopped dates 1 - 2 cups stewed, bottled or canned fruit cup coconut 1 litre fruit juice

Place 1 cup rolled oats in bottom of casserole dish. Pour fruit on top. Cover with 1 cup rolled oats. Mix grated apples with dates and layer on oats. Cover with 1 cups rolled oats and top with coconut. Pour fruit juice over all. Bake for 45 minutes at 180oC/350oF. Instead of layering mix everything all together, put in a sprayed casserole dish and bake.

57

SWEET RECIPES

58

______________________________________________ LEMON VELVET PIE

Blend until very creamy: A 20 oz can sliced, crushed, or chunk pineapple, with juice and cup water. 1 medium orange, peeled and cut into little pieces. Note: remove seeds. 6 tablespoons cornstarch teaspoon lemon extract teaspoon salt 6 tablespoons lemon juice 6-7 tablespoons honey 2 tablespoons oil (optional) 1 teaspoon lemon peel 1 teaspoon tumeric for gold color (optional)

PIES

Pour into a saucepan, thicken, and pour into a baked granola crust. Top with coconut or carob chips as an added flair. Chill and serve with a dollop of sweet cream. Note: Be certain NOT to blend orange seeds. If you do, pie will be very tart. Serving Suggestions: Filling is so delicious and versatile! Serve in parfait glass layered with chilled creamy coconut-rice milk and a peppermint sprig or lemon wedge. Layered with muesli and sliced bananas for a special breakfast treat. Delicious over fresh fruit or mueseli. Wonderful over waffles with fresh strawberries and coconut cream. Lovely over hot millet cereal, especially with fresh blueberries or peaches on top!

59

APPLE PIE
2 cups grated apple 2 cups pineapple juice cup softened and blended dates 3 tablespoons tapioca (or cornstarch)

Mix tapioca and juice together. Bring to boil stirring constantly. Add dates and apple and pour into cooked pie crust. Cover with crust pastry. Bake at 180oC/350oF till top crust is done but not burned. Variation: Use cup raisins instead of dates and a little grated lemon rind.

CAROB CHOCOLATE CREAM PIE

(a) Blend until very smooth 1 cup water 1 teaspoon vanilla OR cup raw cashews teaspoon salt Add and continue to blend: (b) Blend: cup water 1 cup coconut cream 1 teaspoon vanilla teaspoon salt

1 cup pitted dates softened in 1 cup water (add both) (for sweetening) 3 tablespoons cornstarch 3 tablespoons light carob powder (if using dark carob use less) 1 tablespoon Caro cereal coffee (optional) Pour into saucepan and thicken, stirring constantly. Pour thickened mixture into baked Granola crunch pie crust. Chill and serve. Serving Suggestions: Pudding is delicious layered with granola and sliced bananas for a special breakfast treat. Also splendid layered with creamy coconut-rice milk in a parfait glass, with a strawberry on top, or a few carob chips. Serve a dish of fresh strawberries topped with this delightful pudding for dessert.

60

FRESH FRUIT COBBLER

5 cups any fresh fruit 1/3 cup honey (use less if preferred) 5 tablespoons flour 5 tablespoons frozen concentrated apple juice

Mix honey and apple juice together and heat enough to melt the honey. Add to fruit. Carefully stir in the flour. Add vanilla or lemon rind to taste. Place crumb topping (see page 60) at the bottom of dish. Pour cobbler into dish. Sprinkle more crumb topping on. Bake to brown topping. Alternative: Use cobbler or pie pastry. (see page 61)

TANGY CUSTARD PIE

Whiz till smooth: 1 cup chopped dates (softened in hot water) 1 tablespoon honey 2 cups cooked pumpkin 1 teaspoon coriander 1 teaspoon cardamon teaspoon salt 1 teaspoon vanilla 3 tablespoons lemon juice or orange juice teaspoon lemon rind 1 cups water (coconut cream as a special treat)

Pour into saucepan stirring continually, till hot. Mix: 2-3 tablespoons rice flour and 2/3 cups water in a bowl. Add to saucepan. Cook, pour into crust which has been prebaked.

61

BLACKBERRY COBBLER
Blend 1 cups dates and 2 cups concentrated frozen grape juice Add and blend 4 tablespoons cornstarch and 5 tablespoons flour. Add mixture to 6 cups blackberries. Bring to boil in a saucepan stirring constantly. (If microwaving, stir occasionally) Add vanilla to flavor. Pour into a glass baking dish. Top with Healthy Biscuit or Cobble Crust. (see page 65) Allow to double in size. Bake at 120oC/350oF 20-30 minutes until crust is tender.

62

CHEESE PIE (Pineapple and tofu)

1 cup tofu (or more if you prefer) 1 20oz can crushed pineapple 1/3 cup cashews 1 cup well cooked rice 3 tablespoons cornstarch 2 tablespoons white flour 4 to 5 tablespoons honey, OR 5 dates (mashed in hot water) 1 tablespoon honey

Blend nuts and rice with just enough tofu and pineapple to make thick and smooth. Add remaining ingredients and blend until smooth. Bring to boil stirring constantly for 3 mins. Cover, cool and fill crust. (see pages 58 and 59 for Crust recipes.) Topping: Place three well drained slices of pineapple on top, with a fresh strawberry, with stem, in each. Slice large strawberries in half lengthwise and place all around the edge of the pie. Walnut halves or pecans may be placed decoratively in between pineapple and strawberries. This is a very attractive pie. Creamed blueberries may be placed in little piles between pineapple. Any creamed, fresh or frozen berry may top entire pie.

PIE CRUSTS
GRANOLA PIE CRUST
2 cups Granola (grind in food processor) 3 tablespoons fruit juice

Mix in bowl then press into pie dish. Bake at 180oC/350oF for 10-15 minutes or until firm and lightly browned if pre-baked crust is needed. (recipe for Cranola is on page 52.)

63

YUM BREAD CRUST

5 cups sliced wholemeal bread cup coconut cup dates, softened 2 tablespoons water

Blend in food processor then press into pie dish. Bake at 180oC/350oF for 20 minutes if pre-baked crust is needed.

GRANOLA CRUNCH PIE CRUST

Lightly grind in blender: 1 cups granola (plain muesli) In a small bowl add following to granola: 2 tablespoons oil (optional) pinch salt Pour into sprayed pie dish and add just enough water (2-4 tablespoons) so you can press into shape with your fingers or a fork. Bake at 180oC/350oF for 10-15 minutes, until firm and crusty.

OIL-FREE PIE CRUST

Use this for the healthy cracker recipe (see page 65) or the cobbler and pie pastry (see page 61.) Leave out the chopped fruit if making a savory pie crust.

64

CRUMB TOPPING OR BASE

Place into large bowl: 1 cups rolled oats cup millet meal (or oat bran) cup coconut cup sunflower seeds OR chopped nuts teaspoon salt

Mix well. Add - cup orange juice. Mix with hands till all is moist but not wet. Base: If pre-baking for pie cook at 150oC/300oF for 25 minutes. Crumble topping: Sprinkle directly on top of fruit, then bake. OR dry bake in tray and use as a topping over a dessert.

OIL PIE CRUST

3 cups wholemeal flour 2 tablespoons or 1/8 cup olive oil little salt little warm water

Add salt to oil and rub oil into flour. Add a little water to flour mixture if mixture is too dry. Knead lightly to a dough. Let stand for 5-10 minutes (makes it easy to roll). Alternative: Whiz everything together. Divide dough into two parts for bottom and top. Roll out on a lightly floured board. Cover pie dish. Prick. Bake at 180oC/350oF for 20 minutes.

65

COBBLER OR PIE PASTRY

cup apple juice hot water tablespoon yeast 2/3 cups peanuts or cashews and 2/3 cup water 2 cups flour (1 white and 1 wholemeal) teaspoon salt

The recipe makes three 9 inch pie crust bases. Mix the cup of apple juice and the cup of hot water to make a warm solution. Sprinkle yeast over water and apple juice. Blend the 2/3 cup of nuts in 2/3 cup of water until smooth. Place in a bowl and add yeast mixture. Stir in flour and salt, place on a board and knead lightly. If dough is a bit too soft add more flour, (but this will be more like a biscuit dough.) Divide dough into three equal parts. Keep board well floured and roll out a very thin pie crust. The pastry will rise to double its size. For pre-baked shell: Place the pastry in the pie dish, flute the edges, prick the bottom, cover and let rise till double its size. Bake at 210oC/400oF for 7 minutes. Keep crust in plastic wrap after baking.

66

CHEESECAKE
TOFU CHEESECAKE (Yummy)
Crust: 5 slices wholemeal bread cup coconut cup dates

Whiz all ingredients in food processor. Press into pie dish. Bake at 180oC/350oF. Filling: lb/250g firm tofu 14 oz/440g can unsweetened pineapple pieces cup water teaspoon salt cup lemon juice cup honey cup cornstarch Blend all ingredients until smooth. Pour into saucepan. Bring to boil to thicken, stirring constantly. Pour and smooth into baked pie crust. Cool! You may decorate with strawberries or blueberries.

67

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CAKES

DRIED FRUIT CAKE

1 - 2 cups dried mixed fruit 1 cup warm water 1 tablespoon instant dry yeast 2 tablespoons olive oil (optional) 3 tablespoons honey/malt 14 oz/440g tin crushed pineapple 1 teaspoon vanilla 1 cup white flour 2 cups whole wheat flour 1 teaspoon salt cup chopped brazil nuts or walnuts lemon rind

Mix fruit, water, yeast, oil, malt, pineapple with juice, vanilla and lemon rind in a bowl. Add dry ingredients and beat well. Place in a cake tin lined with bake paper . Let stand in a warm place until risen slightly. Bake at 180oC/350oF for 40 minutes. If using CCC baking powder use 1 teaspoon for 1 cup of flour. Follow instructions on how to use CCC baking powder (page 1.) Use: cold water instead of warm water. Bake in a hot oven.

___________________________________________________

COOKIES

CAROB CHOCOLATE BROWNIES

cup honey 1/3 cup oil 2 cups whole wheat flour cup carob powder 2/3 cup chopped walnuts 1 teaspoon salt 2/3 cup water 1 teaspoon vanilla 1 teaspoon coffee substitute (cereal coffee)

Stir until smooth all but flour, then add flour. Bake at 180oC/350oF for 35 minutes in an oiled 8 x 8 inch pan, cool. Ice with coconut frosting (as on page 67.)

68

SAUCY APPLE CAKE, CUPCAKES OR COOKIES

1 tablespoon yeast dissolved in cup apple juice and water cup concentrated apple juice 1 cups applesauce 1/3 cup honey cup dates cup peanuts, firmly packed teaspoon lemon extract 2 teaspoons vanilla 1 teaspoon maple flavouring 1 to 2 cups white flour 1 cups whole wheat flour cup chopped walnuts

Blend all ingredients until smooth, except flour, walnuts and dissolved yeast. Place mix in bowl, add yeast mix and blend with spoon. Add flour and beat well for 3 minutes. Add nuts and fill non-stick muffin tins full. Or spoon onto cookie sheet, flatten with wet fork, or make into a layer cake. Cover and let double in size in a warm place about 45 mins. This will rise in the baking process also. For cookies, bake at 180oC/350oF for 15 minutes. For saucy apple cake and cupcakes, bake at 180oC/350oF for 15 minutes, then reduce baking heat to 150oC/300oF for another 20 minutes. Do not over bake. Cool on rack, wrap in plastic, and refrigerate or freeze.

69

DATE LOAF, BISCUITS __________________________________

DATE LOAF
1 cups stewed apple 1 cup warm water 1 tablespoon instant dry yeast 2 tablespoons olive oil (optional) 3 tablespoons honey 1 cups chopped dates 1 teaspoon salt cup chopped walnuts 2 cups wholemeal flour 1 cup white flour

Place stewed apple in bowl with water, yeast, oil and honey. Mix well. Add dates, walnuts and dry ingredients and beat well. Place in loaf pans, let rise in a warm place. Bake at 180oC/350oF for 35 minutes. See instructions on CCC baking powder (page 1.) Note: If using CCC baking powder use 1 teaspoon per cup of flour. Use cold water instead of warm water. Bake in preheated hot oven.

70

HEALTHY BISCUITS OR CRACKERS (Cobbler)

Mix and Warm: cup apple juice cup water Add: 1 tablespoon activated yeast and mix. Mix in bowl: 1 cup fine cornmeal 1 cup white flour 1/3 cup whole wheat flour 1 cup barley flour teaspoon salt

Add yeast mixture and warm water to flour and mix well. Place on a floured board and knead lightly. Roll out to inch thick. Cut with a biscuit or cookie cutter. Place on sprayed tray and let rise to double in size. Bake at 210oC/400oF for 20 minutes. Crackers: Roll out thinly. Prick and cut with cookie cutter. Place on non-stick tray. Let rise to double the size. Bake at 200oC/375oF till crisp. Not burned. Cobble Crust: Roll out to - inch thick Lay on top of cobble Bake at 200oC/375oF until crisp Pie Crust: Roll out to desired thickness and line pie dish.

71

DESSERTS
CREAMY COCONUT DELIGHT
Prepare: 1 cup oranges cubed 1 cup pineapple cubed 2 bananas, chopped pour over lemon juice 1 cup green grapes 1 cup kiwi fruit sliced (chinese gooseberries) cup shredded coconut 1 cup coconut cream OR thickened soy milk Mix gently. Garnish with mint leaves. Refrigerate before serving.

PASSIONFRUIT FLUMMERY
4-6 passionfruit 1 tablespoon agar agar cup hot water 2 tablespoons rice flour cup honey cup orange juice 2 tablespoons lemon juice cup hot water extra passionfruit to decorate

Pulp passionfruit. Soak agar in hot water. Combine honey and rice flour to smooth paste. Add lemon juice, and another cup hot water. Bring to boil and stir until mixture thickens. Add soaked agar and stir until dissolved. Cool and transfer to a large bowl and chill until just starting to set. Beat well until very thick and mixture doubles in volume. Turn into serving dish and chill until set. Decorate with extra passionfruit and shredded coconut.

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COCONUT FROSTING
1 cup water 1 tablespoon cornstarch 1/3 cup coconut teaspoon salt cup sweetener (dates or honey) 1 teaspoon vanilla 1 cup cashews

Blend all ingredients until smooth. Lightly boil, stirring until thickened. Variations: Leave out vanilla and add teaspoon lemon, orange or butterscotch extract.

FRUIT SOUP OR COLD DESSERT

Soak: 6 tablespoons sago in 4 cups pineapple juice, or fruit juice of your choice for 15-20 minutes. Cook on medium to low heat for 20 minutes OR until sago is clear. Add : 1/3 cup dried apricots, pre-soaked 1 large red apple, diced 1 medium can pineapple pieces (previously drained) Stir on the element GENTLY. Simmer for 10 minutes. IF adding bananas, chop and place in mix, stir, remove immediately from heat. IF serving as SOUP stir in 1 cup more water. IF serving cold pour direct into shallow dish to set in fridge. HINT: a little lemon juice brings out the true fruit flavour.

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BANANA FRUIT SOUP

1 can of coconut milk (may dilute with 2 cans water) 3 or 4 bananas sliced ( inch thick) teaspoon vanilla little lemon rind honey to taste little cornstarch to thicken to desired consistency Bring milk to the boil. Mix cornstarch with a little water. Add to milk stirring constantly to desired thickness (not too thick). Add honey and vanilla. Mix in sliced bananas. Cook for 1 minute and serve.

FRUIT BARS
2 cups quick or rolled oats 1 teaspoon salt 1 cups oat flour cup water cup coconut cup honey 2/3 cup nuts or sunflower seeds cup finely chopped dried fruit or apricots

Make oat flour by blending fine 1 cups oats. Combine dry ingredients. Blend nuts and water until smooth. When using a liquid sweetener such as honey stir it in with the blended nuts before adding to the dry ingredients. Combine wet and dry ingredients and work the wet throughout so that the ingredients are well mixed. This may work better by using hands instead of a spoon. Put half of the mixture in an oiled 9 x 13 inch/24 x 34cm baking dish. Gently pat the mixture down with the back of a teaspoon that is periodically moistened with water to keep the crumb mixture from sticking to the spoon. Alternative: Leave out the honey. Substitute cup water for cup fruit juice concentrate.

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CANDY __________________________________
CAROB CHOCOLATE CANDY
1 cup peanut butter, almond butter or sesame butter cup carob powder cup honey cup sunflower seeds cup sesame seeds cup chopped walnuts, macadamia or almonds cup shredded coconut cup raisins

Combine sunflower, sesame seeds and walnuts. Lightly toast in a dry pan in a 150oC/300oF oven. Meanwhile, heat honey and nut butter on low heat briefly and stir until smooth. Stir in carob and remaining ingredients. Press mixture into a sprayed 8 inch square pan. Cover and chill for several hours before cutting into squares. Note: May also add teaspoon peppermint extract to honey and butter after heating.

CAROB CHOCOLATE BALLS

Shredded wheat or Healthy crackers (see page 65) 2 cups coconut (fine) 1 cup soy milk 3 tablespoons carob powder 1-2 tablespoons honey cup raisins or sultanas 1 teaspoon peppermint or vanilla essence (optional) Combine all dry ingredients. Melt honey, milk and essence together then add to other ingredients. Form into balls. Roll in coconut and chill.

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NUTTY CANDY
2/3 cup honey or rice syrup 2 cups rice crispies 1 cup coconut cup chopped nuts cup peanut butter or other nut butter

Measure out all ingredients first. Lightly boil sweetener 2 minutes, stirring. Quickly combine all items. Roll into small balls. Substitute: barley malt, carrot malt for rice syrup.

PECAN MALT ROLL

2 cups mixed dried fruit 1 cups coconut 1 cup malt grain cup chopped nuts cup chopped pecans 1 cup wheatgerm

Mix all dry ingredients in a bowl. Heat malt and pour over the mixture. Mix well and form into rolls about 1 inch/2 centimetres in diameter. Store in the refrigerator and cut off slices as needed. Variations: Substitute other nuts, eg macadamia or almond, for pecans.

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POPS: CAROB CHOCOLATE ICIES

6 ripe firm bananas, each cut in half 12 popsicle sticks Chopped roasted ground nuts or coconut

Insert popsicle sticks. Coat bananas with carob chocolate icing (see page 71) or pops carob chocolate icing (see below.) Cover with ground nuts or coconut. Chill for immediate use or freeze for later. Note: Popsicle sticks could be inserted into the banana halves and pre-frozen on a tray.

POPS: CAROB CHOCOLATE ICING

4 tablespoons carob powder Add coconut milk and mix to form a thick/runny cream Add a little lemon juice and honey Coconut to sprinkle over icies

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ICES _________________________________
FUDGE-BANANA FREEZE (on a stick)
Peel about 6 bananas and cut into halves. Put into each half a popsicle stick. Freeze on a tray. Place cup dates, chopped, into cup boiling water and let stand for 10 mins. Mash dates and water with fork. Mix in: 1 - 2 tablespoons dark carob (3-4 tablespoons light carob) cup tahini or nut butter OR minced nuts 1 teaspoons vanilla essence OR lemon or orange juice 1 teaspoon ECCO (cereal coffee) this enriches flavour Pinch salt Chill till cold Spread fudge mix onto frozen bananas. Place frozen bananas back into freezer. Tastes just like the real sugar loaded ices, but this is real healthy for children as well as adults. You may roll in coconut before re-freezing with the fudge frosting.

CAROB CHOCOLATE ICING/SPREAD

1 cup boiling water cup dates cup peanut butter 4 tablespoons carob (dark) 1 teaspoon vanilla pinch salt

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Soften dates in boiling water. Blend everything till smooth. Chill as icing or spread. Note: To make more spread add 1 cup water and cup corn starch. Boil to thicken.

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TOFU ICE-CREAM
lb/250g tofu 2 teaspoons carob powder 1 cup dates cup toasted hazelnuts 1 tablespoon vanilla essence 2 tablespoons soy milk powder cup water

Add dates to water, heat and stir until soft. Place all ingredients into a food processor and whiz until smooth. Freeze. This is rich and 2 teaspoons per serve is enough. Alternative: Omit carob powder, add a little honey. Top with passionfruit. Soft icecream: Freeze blocks of tofu and whiz with fresh cold raspberries, strawberries, candilope, papaya etc. You may add a little honey or maple syrup.

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JELLO
BASIC AGAR JELLO
3 cups any fruit juice (fruit juice concentrate diluted to desired sweetness) 1 tablespoon powdered agar agar

Dissolve agar in a little juice. Bring to boil and boil for 2 minutes. Add remainder of juice and stir constantly until boiling. Boil further for 2 minutes and cool. Whole pieces of fruit may be added while cooling. Jelly usually sets in 15 minutes. Does not need refrigerator to set. For a firm jello just reduce liquid. Note: Agar agar could be bought at Chinese stores, health stores or grocery stores. It is derived from seaweed.

SWEET SPREADS
RASPBERRY AND STRAWBERRY SPREAD
1 cup berries 3 dried pineapple rings

Wash the pineapple rings and chop finely. Whiz and add berries. Refrigerate, or freeze.

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DRIED FRUIT SPREADS - BASIC

Wash 1 cup of any dried fruit: figs, apple, dates, apricots, raisins etc. Cover with 2 cups boiling water. Soak overnight in refrigerator. Or soak for at least one hour. Blend till smooth. Add pinch salt.

CAROB CHOCOLATE FRUIT SPREAD

Mix with fork: 2 tablespoons ground cashews 2 tablespoons unsweetened carob powder Nuts may be used toasted or raw. cup dried fruit spread (as above) or choice Add a little water if needed.

APRICOT SPREAD
Stew 1 cup dried apricots 1 cup water 1 lemon or more Honey to taste

Blend until smooth, adding water if necessary. Use as spread, topping etc.

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APRICOT PINEAPPLE SPREAD

1 can pineapple 14 oz (425g), unsweetened 1 cup apricots, dried

Soften apricots in the pineapple juice from can in saucepan or microwave. Whiz in food processor until desired smoothness, store in fridge. Keeps for 2 weeks.

PINEAPPLE DATE SPREAD

1 can pineapple 16 oz (425g), unsweetened cup dates

Soften dates in the pineapple juice from can in saucepan or microwave. Whiz in food processor until desired smoothness, store in fridge. Keeps for up to 2 weeks.

JAMS/PRESERVES
FRUIT JAM
1 cup chopped apricots (dried), soaked 1 large apple, chopped 1 cup water, more if needed Juice from can of pineapple

Cook well till thickening. Mash with potato masher, then add 1 small can unsweetened pineapple pieces, or crushed pineapple, 1 tablespoon lemon juice and 1 teaspoon honey. Reheat till simmering well, then this can be bottled and sealed. Use for spreads, toppings etc. This recipe can be altered to suit your personal tastes refrigerate when opened.

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DRIED FRUIT JAM

Rehydrate any combination of dried fruit with just enough water to cover. Simmer till soft or soak overnight. Whiz in blender till smooth. Store in refrigerator. Increase sweetness by adding softened dates. Note: Do not use crystallized fruit.

STRAWBERRY PRESERVE JAM

1 cup strawberries teaspoon vanilla 2-4 tablespoons honey/maple syrup 1 tablespoon granulated tapioca

Strawberries may be fresh or frozen. Frozen berries should be thawed, drained and equal to 1 cup drained. Blend all ingredients until smooth. Lightly boil until tapioca is clear, stirring. Chill. Variations: Use cup unsweetened juice concentrate in place of honey. Use other fruits such as grapes, other berries and peaches.

BERRY PRESERVE JAM

125ml concentrated fruit juice 4 cups or 1 lb/450g mashed berries (fresh/frozen) 1 cup honey cup corn starch/arrowroot cup water

Bring to boil juice, berries and honey. Mash with potato masher. Mix water and corn starch. Add to berry mixture to thicken, stirring constantly till clear. Note: Reduce honey for strawberries or blueberries.

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ORANGE MARMALADE
2 cups very thinly sliced oranges with peel 3 cups dried apples, ground 1 cup orange juice 2 cups apple concentrate 3 cups water

Place all ingredients in saucepan or crock pot. Cook slowly for 1 hour or till oranges are tender. For sweeter marmalade reduce water and increase apple concentrate.

RAISIN (OR BLACKCURRENT) JAM

2 cups dried black grapes Grape juice

Pour juice over dried grapes to cover. Cook over stove till soft. (or microwave for 7 minutes. Blend till smooth. Alternative 1: Bring juice and dried grapes to simmer slowly. Mix a little cornstarch with grape juice. Add to fruit, stirring constantly till thickens. Alternative 2: Use small raisins.

JELLY (as in Peanut Butter & Jelly)

Use fruit juice concentrate of your choice. Thicken with cornstarch to desired consistency. Use as in peanut butter and jelly sandwich.

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MILK SUBSTITUTES
CREAMY COCONUT-RICE MILK
1 cup well cooked brown rice 2/3 cup coconut cream 1 teaspoon salt 1 tablespoon vanilla 2 tablespoons honey

Blend all ingredients until very frothy and creamy in about 3 cups water. Pour into gallon container, add water to fill, shake well before using. For richer, sweeter milk, add less water.

NUT MILK
1 cup raw cashews 1 teaspoon vanilla 1 cup water teaspoon salt 3 tablespoons honey or maple syrup 5 cups additional cold water

Set aside the 5 cups of additional cold water. Blend the rest of the ingredients until smooth. When smooth add the 5 cups of water.

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RICE MILK/CREAM
cup dates or 2 tablespoons honey cup cashews 2-5 cups water 1 teaspoon vanilla 1 cup brown rice or barley (well cooked) 1 teaspoon salt Bananas (optional)

Blend with a little water. Add more water and shake.

OATMEAL MILK
4 cups oatmeal (cooked) 8 cups water 2 bananas (more or less to taste) 1 teaspoons vanilla 1 teaspoon salt cup raisins or dates (optional)

Blend or whiz all ingredients until smooth or creamy.

CASHEW NUT CREAM (non dairy)

cup raw cashews (or almonds) 1 cup water 6-8 dates teaspoon vanilla pinch salt

Blend until smooth will thicken in the fridge.

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PEAR CREAM
cup raw cashews 1-2 tablespoons honey 1 quart pears or 820g tin pears or 2 140g cans pears 1 teaspoon vanilla

Blend all ingredients until smooth. May need to add a little water to help blend. Note: Do not use fresh pears as they become brown quickly when blended.

SWEET CREAM
cup cashews, blanched almonds or sunflower seeds cup water, hot 1 can coconut cream 3 tablespoons honey 1 teaspoon vanilla teaspoon salt 3 tablespoons cornstarch or arrowroot

Whiz nuts in the hot water. Add the rest of the ingredients. Blend till smooth. Heat in saucepan until thick, constantly stirring over medium heat. Cool then refrigerate.

MACADAMIA NUT CREAM

cup raw macadamia nuts 1 cup water 6-8 dates Blend until smooth. Chill to thicken. Fresh lemon rind or teaspoon vanilla Pinch salt