From: Rodale's Basic Natural Foods Cookbook Edited by Charles Gerras ----------------------------------------------------------- Vegetable Sunburgers These tasty burgers are easy to prepare and will be favorites with your family. Served with a salad, they are a nutritious alternative to the popular hamburger. 1/2 cup grated carrots 1/2 cup finely chopped celery 2 Tbl chopped onions 1 Tbl chopped fresh parsley 1 Tbl chopped green peppers 1 egg, beaten 1 Tbl vegetable oil 1/4 cup tomato juice 1 cup ground sunflower seeds 2 Tbl wheat germ 1/8 tsp dried basil Preheat oven to 350 F. In a medium-size bowl combine all ingredients, and shape into patties. Arrange in an oiled shallow baking dish. Bake until brown on top, about 15 minutes. Turn patties and bake until reverse sides are brown, 10-15 minutes. 4 servings. -ROD ----------------------------------------------------------- Paprika Corn Wafers Delicate, fragile, and paper thin, here is an inexpensive snack food that can be served as a change from potato chips. 2/3 cup cornmeal (use Quaker cornmeal for best results) 2 Tbl butter, cut into small pieces 3/4 cup boiling water 1/8 tsp chili powder paprika Preheat oven to 400 F. Line a large baking sheet with foil. Butter the foil generously and set aside. Place cornmeal in a medium-size bowl. Put butter pieces into a small bowl or jar and pour boiling water over them, stirring to melt. Then add to cornmeal and stir. Add chili powder, mix, and let stand for 5 minutes. Batter will be very thin. Stirring after each spoonful, drop batter by the tsp onto baking sheet. Spoon only 3 to a row and no more than 9 on a sheet, since they spread. Bake for 7 to 10 minutes, or until dry and very lightly browned at the edges. Lift off carefully with a wide spatula, place on a wire rack to cool, and dust with paprika. Makes 2 to 2-1/2 dozen. -ROD ----------------------------------------------------------- Sprouted Wheat Sticks 3-4 cups wheat sprouts 2 Tbl crushed caraway seeds 1 egg, beaten cornmeal, for dredging Put wheat sprouts through a meat grinder, using the fine blade, or process in a blender. Mix with seeds and egg in a medium-size bowl. Preheat oven to 400 F. Form sprout mixture into cigar shapes, roll in cornmeal, and place on an oiled baking sheet. Let dry for 5 minutes. Bake for 10 minutes, then reduce heat to 325 F and continue baking until done, about 5 more minutes. Makes 1 dozen. -ROD ----------------------------------------------------------- Polenta Cheese Squares This traditional Italian favorite appears in many regions in place of pasta and, like pasta, can be served with a variety of sauces to vary the importance of its role in the meal. 5 cups water 1-1/2 cups white or yellow cornmeal 1 cup grated sharp cheddar cheese 1/3 cup grated Parmesan cheese 1-1/2 cups tomato sauce, warmed In a large heavy saucepan bring water to a boil. Add cornmeal very slowly, stirring constantly with a wire whisk or long wooden spoon until mixture is thick and free from lumps. Transfer mixture to top of a double boiler, cover, and cook for 30 minutes, stirring occasionally. Cornmeal is ready when it leaves sides of pan. Remove cornmeal from heat and turn into a lightly oiled 9-inch-square baking pan. Cool and refrigerate for 3-4 hours, until stiff enough to cut. (Or, refrigerate overnight.) Preheat oven to 400 F. Cut polenta into 16 squares and arrange these in an oiled 9x13-inch baking dish. Sprinkle with cheddar and Parmesan cheeses and bake for 15 minutes, or until cheese has melted and browned. Serve immediately, topped with tomato sauce. 6 to 8 servings. Note: Polenta may also be prepared by adding cheddar cheese to cornmeal mixture just before removing from heat. Sprinkle with Parmesan cheese before placing in oven. -ROD ----------------------------------------------------------- Vegetable-Bean Patties 1-1/2 cups pureed cooked pinto beans or any other beans 1-1/2 cups whole grain bread crumbs, or more as needed 1/4 cup wheat germ 1 egg 1/4 cup bran 1/4 cup sesame seeds 1 large carrot, grated 1/2 medium-size onion, chopped 1 clove garlic, minced 2 Tbl chopped fresh parsley 1/4 cup soy sauce 1/4 cup cider vinegar 1 tsp dried basil 1/4 cup vegetable oil 8-10 slices cheddar cheese In a large bowl combine all ingredients except oil and cheese. Mix well, then form into 8 to 10 patties. If mixture is too loose to hold its shape when formed, add more bread crumbs. Heat oil in a large skillet and brown patties well on both sides. Place 1 slice cheese on top of each patty during last 3 minutes of browning, and cover pan to melt cheese. Serve on whole grain or pita bread topped with shredded lettuce, sprouts, and tomatoes. Or, serve with a fresh green vegetable and cooked brown rice. Makes 8 to 10. -ROD ----------------------------------------------------------- Vegetarian Sloppy Joes 1/4 cup olive oil 1 cup chopped onions 1 cup chopped sweet red or green peppers 3 cups cooked black beans, drained 2 Tbl wine vinegar 1/8 tsp dried oregano 1 tsp honey 1/8 tsp cayenne pepper 1 cup tomato sauce 4-6 whole grain burger buns or pita bread pockets, warmed In a large skillet, heat oil. Add onions and peppers and saute for 2 to 3 minutes. Add beans, vinegar, oregano, honey, cayenne, and tomato sauce. Simmer for 10 to 15 minutes, or until flavors are well blended. Serve on burger buns or pita bread pockets. 4 - 6 servings. -ROD ----------------------------------------------------------- Falafel With Tahini Sauce 2 cups dried chick-peas 1 large onion, quartered 1/2 cup minced fresh parsley 2 cloves garlic, crushed 1 Tbl ground cumin 1 Tbl ground coriander 1 tsp pepper or 1/4 tsp cayenne pepper vegetable oil, for frying 12 pita bread pockets, warmed shredded lettuce tomato slices sweet or hot pepper slices (optional) Tahini Sauce (see below) Soak chick-peas in 6-8 cups cold water for 6-8 hrs or overnight. Or boil for 2 minutes and soak for an hour or more. Drain. Process soaked chick-peas, onion, and parsley through medium-fine blade of a food or meat grinder. Add garlin, cumin, coriander, and pepper. Blend well and allow mixture, which should be a light shade of green, to stand 1 or more hours to enhance flavor. (Or, mixture may be stored in refrigerator for as long as 4 days.) When ready to cook, shape mixture into small balls about 1 inch in diameter. Heat oil in a large skillet and saute balls until crisp. (Do one test ball first, and taste for seasoning before forming the rest. Correct seasoning in mixture if necessary.) Cut off one edge, about 4 inches long, of each pita bread pocket to form an opening. Into this, layer sideways a bed of lettuce topped with 6 or 7 falafel balls, tomato slices, and pepper slices (if used). Sprinkle tahini sauce over all. 4 to 6 servings. Tahini Sauce 1/4 cup yogurt 1/4 cup tahini (sesame butter) 2 Tbl lemon juice 2 Tbl hot water, or more as needed In a small bowl, mix together yogurt and tahini. Blend in lemon juice and water. If consistency seems too thick, add a little more hot water to thin out. Yields about 1/2 cup. -ROD ----------------------------------------------------------- Savory Broccoli Cocktail Cubes 2 Tbl vegetable oil 1 small head broccoli, finely chopped OR 1/2 small head broccoli, finely chopped, and 2 small zucchini, shredded 1/2 cup minced onions 1/4 cup minced green peppers 2 Tbl chopped fresh parsley 1-1/2 tsp minced fresh savory 1 tsp minced fresh thyme 2 tsp Worcestershire sauce 4 eggs, beaten 2/3 cup milk dash of ground nutmeg 2 cups cooked brown rice 6 oz cheddar cheese, shredded 1/4 cup grated Parmesan cheese Heat oil in a large saucepan. Add broccoli (and zucchini, if used), onions, peppers, and parsley and saute lightly, tightly covered, until vegetables are tender, 7-10 minutes. Add savory, thyme, and Worcestershire sauce to vegetables and stir to blend. Preheat oven to 350 F. Beat eggs and milk together. Add to vegetable mixture along with nutmeg, rice, and cheddar cheese. Stir to blend well. Pour into well-buttered or oiled 7x11-inch baking dish. Sprinkle top with Parmesan. Bake for 40-50 minutes, or until well set and very brown. Allow to cool at least 30 minutes before cutting into 24 2-inch squares. Serve warm in small petit four cups. Makes 2 dozen. -ROD ----------------------------------------------------------- Vegetable Terrine Serve this terrine cold with crackers and French bread as a first course or at a buffet table. Although it takes a little extra time to make, the terrine looks and tastes impressive. 2 cups cooked brown rice, at room temperature 1 cup shredded Jarlsberg cheese 6 Tbl grated Parmesan cheese 1/4 tsp pepper 2 eggs, beaten 2 scallions, finely chopped 1 lb Chinese cabbage (about 1-1/2 large heads) 1/4 cup butter 1 large onion, finely chopped 2 cloves garlic, minced 1 tsp chopped fresh thyme or 1/2 tsp dried thyme 1/4 cup fine whole grain bread crumbs 3 carrots, cooked until tender Yogurt-Tahini Dressing (see below) Mix rice with 1/2 cup Jarlsberg, 3 Tbl Parmesan, 1/8 tsp pepper, 2 Tbl beaten egg, and scallions. Press 1/2 of the rice mixture into bottom of a generously buttered hinged pate mold (10x13-inch) or an 8-1/2 x 4-1/2-inch loaf pan. Reserve remaining rice mixture. Remove heavy ribs from cabbage and chop into 1/2-inch squares. (This will yield about 4 qts, chopped.) In a large pot melt 2 Tbl butter and saute cabbage with onions, garlic, and thyme until quite dry. Transfer to a bowl and set bowl in cold water. Stir occasionally to cool quickly. When cool, stir in 2 Tbl beaten egg, 2 Tbl bread crumbs, 1/4 cup Jarlsberg, and 3 Tbl Parmesan. Press evenly over rice layer in pate mold or loaf pan. Mash carrots together with 2 Tbl beaten egg, 2 Tbl bread crumbs, remaining pepper, and 1/4 cup of Jarlsberg. Spread over cabbage layer. Preheat oven to 350 F. Press remaining rice mixture firmly over carrot layer. Dot with remaining butter. Cover pan loosely with foil and bake for 1 to 1-1/4 hours, or until terrine is firm and begins to brown at edges. If in doubt, insert a small thin knife into center of terrine for 20 seconds. When terrine is done, the knife will come out very hot to the touch. Chill completely. To serve, unmold terrine onto a cutting board. Cut into 3/4-inch-thick slices. Serve slices on their sides with dressing. 8 to 16 servings. Yogurt-Tahini Dressing 1/2 cup yogurt 1/4 cup tahini (sesame butter) juice of 1/2 lemon 1 Tbl soy sauce 1 small clove garlic, halved Process all ingredients in a blender until smooth. If too thick, add a small amount of hot water. Serve over salads of mixed crisp greens. Yields about 3/4 cup. -ROD ----------------------------------------------------------- Basic Pasta Dough Two choices of ingredients are listed here. The second grouping yields a bit less pasta but the addition of oil makes for a more supple dough. Try both, and pick your favorite. Each will provide enough pasta for about 4 main course or 8 side dish servings. The recipes can be increased as desired. 1-1/2 cups whole wheat flour 2 large eggs OR 1 cup whole wheat flour 1 large egg 2 tsp olive oil Pile flour in a mound on a large hard surface and make a well in the center. Drop eggs, or egg and oil, into well, then gently blend them together with flour. Use a fork or your fingers, gradually bringing in more flour as you mix. Incorporate as much flour as is necessary to make a cohesive ball of dough. it should be stiff but not unmanagable. Brush any leftover flour away from work surface. Knead dough for 5 to 10 minutes by placing heel of your hand on center of ball and pushing dough away from you, then folding it over, turning it, and repeating the process. If dough seems dry, moisten your hands with water or with oil and then continue to work with ball. Knead dough until it is smooth and does not stick to your hands or to work surface. Shape dough as desired. Makes 3/4 to 1 lb. -ROD ----------------------------------------------------------- Spinach Pasta Dough Pasta verdi -- green pasta -- has shown a steady increase in popularity over recent years. Making your own is satisfying, and the product is reliably fresh and nutritious. This recipe yields enough pasta for 8 - 10 main course portions. 1 lb fresh spinach 3 cups whole wheat flour 3 extra-large eggs 1 Tbl olive oil Steam spinach until tender. Drain well, making sure spinach is as dry as possible. Then puree it in a blender or food processor and set aside until cool. Place flour in a large bowl and make a well in the center. Drop spinach, eggs, and oil into the well. Proceed by following same directions given for Basic Pasta Dough. Dough should be evenly colored after kneading. Makes about 2 lbs. -ROD ----------------------------------------------------------- Tofu-Spinach Balls 1 pkg (10 oz) frozen spinach 1-1/2 cups whole grain cracker crumbs or bread crumbs 1 lb tofu, drained and mashed 1/2 cup finely chopped onions 3 eggs, beaten 1/3 cup butter, melted 1/4 cup grated Parmesan cheese 1/2 tsp pepper 1/2 tsp garlic powder 1/4 tsp dried thyme Preheat oven to 325 F. Grease a baking sheet. Cook spinach and drain well. In a large bowl combine spinach with remaining ingredients and mix well. Then shape into 1-inch balls, place on baking sheet, and bake for 15 to 20 minutes. 6 to 8 servings. Note: Balls may be prepared in advance and frozen unbaked. When ready to use, thaw for 10 to 15 minutes and then bake as indicated. -ROD ----------------------------------------------------------- Sweet Cheddar-Meringue Pie This pie may be served with vinaigrette vegetables as an entree or, since it is mildly sweet, as a dessert. pastry for 1 unbaked basic rolled piecrust 2 cups pureed cooked white beans 1 cup milk 3 egg yolks, lightly beaten 1/2 tsp ground nutmeg 1/2 tsp ground cinnamon 1/3 cup honey 2/3 cup grated cheddar cheese 3 egg whites Preheat oven to 450 F. Line a 9-inch pie plate with rolled-out pastry dough. Combine pureed beans and milk in a large bowl. Add egg yolks, nutmeg, cinnamon, and honey. Stir in cheese. Pour into piecrust and bake for 10 minutes. Then reduce heat to 350 F and bake 25 minutes longer, or until set. Just before pie is finished baking, beat egg whites until stiff but not dry. When pie is removed from oven, top with beaten egg whites. Return to oven and bake for another 10 minutes, or until golden brown. -ROD ----------------------------------------------------------- Bean and Rice Balls 2 cups cooked brown rice 1 cup pureed cooked chick-peas 1/2 cup chopped fresh parsley 1 Tbl soy sauce 1/2 tsp curry powder 1/2 tsp garlic powder 1/2 cup sesame seeds, toasted In a medium-size bowl combine all ingredients except sesame seeds. Mix well, then form into 1-inch balls and roll in sesame seeds. Serve well chilled. Or, place balls on greased baking sheet, bake at 350 F for 10 minutes, and serve hot. 4 to 6 servings. -ROD ----------------------------------------------------------- Fresh Tomato and Mushroom Flan pastry for 1 basic rolled piecrust 3 medium-size tomatoes, peeled 2 Tbl butter 1 small onion, minced 1 cup sliced mushrooms plus 1 whole mushroom 1/4 tsp dried savory 2 large eggs, beaten 2 Tbl light cream 2 Tbl grated Gruyere cheese Preheat oven to 425 F. Roll out pastry and line a 7-inch flan pan. Prick dough generously with a fork. Bake crust for 10 minutes. While piecrust is baking, cut 1 tomato into 8 wedges and set aside. Chop remaining tomatoes finely. Melt butter in a large skillet. Add onions and saute until tender. Add sliced mushrooms and saute lightly. Remove from heat. Stir in chopped tomatoes and savory. Add eggs and cream, and blend well. Pour mixture into prebaked shell, and top with cheese. Reduce oven temperature to 350 F and bake for 30 minutes. Remove flan from oven and arrange reserved tomato wedges around edge and whole mushroom in center. Bake for 10 minutes longer. Cool slightly before serving. 4 servings. -ROD ----------------------------------------------------------- Bite-Size Quiches 1/3 cup vegetable oil 3-1/2 to 4-1/2 Tbl ice water 1-1/2 cups whole wheat pastry flour 1 oz Swiss cheese, grated 1 egg, beaten 1/3 cup light cream 1 tsp chopped fresh chives dash white pepper 1/2 tsp ground nutmeg Preheat oven to 400 F. Mix together oil and water. Place flour in a small bowl. Add oil and water to flour and stir lightly with a fork until dough forms a ball. Divide into 12 small balls and press each ball of dough into one cup of a miniature muffin tin, forming a little pastry shell. Build up edge. Divide grated cheese evenly among miniature quiche shells. Lightly beat together egg, cream, chives, and pepper. Carefully spoon mixture into shells. Sprinkle with nutmeg. Bake for 15 minutes, or until set. Makes 1 dozen. -ROD ----------------------------------------------------------- Cheese and Cornmeal Gems 1/2 cup cornmeal 1/2 cup triticale flour (or substitute wheat or rye flour) 2 tsp baking powder 3 Tbl butter 1/2 cup diced mild chedder cheese 1/4 cup corn 1 Tbl chopped red sweet peppers 1 Tbl chopped scallions 1/4 cup plus 2 Tbl milk dash cayenne pepper 1 egg Preheat oven to 400 F. In a small bowl combine cornmeal, flour, and baking powder and blend well. Cut in butter. Toss cheese, corn, chopped peppers and scallions in flour mixture until coated and well distributed. In a separate bowl mix together milk, cayenne, and egg until blended, then quickly stir into dry ingredients. Drop by rounded tablespoons onto a well- greased baking sheet, placing gems several inches apart. Bake for 15 to 20 minutes, or until browned. 4 servings. -ROD ----------------------------------------------------------- Svengali Spread 2 Tbl vegetable oil 1 cup chopped mushrooms 1/4 cup chopped scallions 1/4 cup chopped fresh parsley pinch each of ground coriander, cumin, turmeric, cloves, and cinnamon 2 Tbl lemon juice 1/4 cup mayonnaise 1/3 cup peanut butter 1 tsp soy sauce dash crushed red pepper, or to taste 1/2 cup chopped roasted peanuts Heat oil in a medium-size skillet. Add mushrooms, scallions, parsley, and spices. Cook over moderately high heat until mushrooms cook quite dry and excess liquid evaporates. Remove from heat and allow to cool to room temperature. In a small bowl blend together lemon juice, mayonnaise, peanut butter, soy sauce, and crushed red pepper until well mixed. Add cooled mushroom mixture. Pack into a crock, top with peanuts, and chill. Serve with crackers or toast points. Yields about 1-1/2 cups. -ROD ----------------------------------------------------------- Lima Bean and Sesame Dip 1/2 cup sesame seeds, toasted 1-1/2 cups cooked lima beans, drained 1/2 small onion, quartered 1 Tbl vegetable oil 1/4 cup mayonnaise 1/4 cup yogurt 2 tsp lemon juice Grind toasted sesame seeds to a meal in blender. Remove from blender and set aside. Combine lima beans and onion pieces and puree in blender, adding a little water if necessary to blend evenly. Transfer to a small bowl. Add ground sesame seeds and remaining ingredients to lima bean puree. Stir until well combined. Serve as a dip for crackers or cut-up raw vegetables. Yields about 2-1/2 cups. -ROD ----------------------------------------------------------- Almost a Miracle Dressing 1 tsp dry mustard 2 Tbl cornstarch 1/2 cup cold water 1/3 cup cider vineger 2 Tbl plus 1/2 tsp honey 2 egg yolks 3 Tbl lemon juice 1 cup vegetable oil In a small saucepan combine dry mustard and cornstarch, then gradually whisk in cold water. Add vinegar and 2 Tbl honey and cook over moderate heat, stirring constantly, until mixture comes to a boil and thickens. Set aside to cool to room temperature. Combine egg yolks, remaining 1/2 tsp honey, and lemon juice in a blender. Process at high speed while adding oil in thin, steady stream until sauce is consistency of mayonnaise. Turn blender to low setting and add cooled thickened mixture by the tablespoon. Store in a covered jar in refrigerator. Dressing keeps up to 2 weeks. Use in pasta, meat, poultry, or fish salads. Also very tasty in coleslaw. Yields 2 cups. -ROD