Beginnersguide Rev2005-1

Beginner’s
Guide
to
Vegetarian
Cuisine
Everything you need to know
about vegetarian cooking*
*but were afraid to ask.
LYNNE TOMLINSON
Beginner’s Guide to Vegetarian Cuisine
Everything you need to know about vegetarian cooking

but were afraid to ask.
Healthy tips for gluten-free, sugar –free and meat–free diets.
Delicious and easy vegetarian recipes.
Lynne Tomlinson
No part of this book may be reproduced

or transmitted in any form,
or by an means electronic or mechanical including,
photocopying, recording or by any information storage
and retrieval system, without permission of the author.
Originally published in 1994 under title:

Published in 2002 under title:

Beginner’s Guide to Healthier Eating
Revised 2005
© All rights reserved
lynnetomlinson@cogeco.ca
Everything you need to know about vegetarian cooking but were afraid to ask.
2
How to Use This Book T

he Beginner’s Guide to Vegetarian
Cuisine is organized to help you find
information quickly and easily on many
usual and unusual vegetarian ingredients.
This book is written using imperial

measures and Fahrenheit temperatures with a
conversion chart for metric and centigrade at
the end of the book. There are also conversion
charts for alternatives to wheat flours and sugar
to help you get off to a healthy start.
The rest of the book is organized

alphabetically by definitions and ingredients.
Use the book the same way you would use a
dictionary.
Many of the ingredients have recipes.

These recipes are indexed at the front of the
book. For example, if you are looking for a
recipe that uses quinoa, refer to the ingredient
index. If you are simply looking for an
interesting recipe, refer to the index of recipes.
I have tried to provide recipes that are not

too weird or far-out so that ordinary people like
us are not afraid to try them. I pick recipes that I
feel would be satisfying as a meat alternative.
Although many of these recipes may use

unusual ingredients, they are all relatively
simple to prepare and should fit easily into a
busy lifestyle with an emphasis on healthy
living.
3
Index to Recipes
Vegetarian Gelatin .......................................................................... 9

Fresh Apple Cake with Allspice, Nutmeg and Cinnamon ............. 10
Almond Milk .................................................................................. 10
Steamed Asparagus ..................................................................... 12
Springtime Casserole ................................................................... 13
Basic Guacamole ......................................................................... 14
Avocado on Rye with Cucumber and Sweet Onion ...................... 14
Barley Mushroom Soup ................................................................ 16
Easy Barley Pie Crust .................................................................. 17
Basamati Rice Salad Mold ........................................................... 18
Tofu in Black Bean Sauce ............................................................ 21
Boston Lettuce and Peas ............................................................. 22
Quick Bran Bread ......................................................................... 23
Bake-as-you-need Bran Muffins ................................................... 24
Broccoli and Rice Casserole ........................................................ 25
Blueberry and Apple Buckwheat Pancakes .................................. 27
Tabouli Salad ................................................................................ 28
Marinated Button Mushrooms ...................................................... 29
Butternut Cloud ............................................................................ 30
Easy Spaghetti Sauce with Capers .............................................. 32
Breakfast in a Cup ........................................................................ 33
Quick Carrot Cake ........................................................................ 34
Cauliflower Fritters ....................................................................... 35
Humble Hummus.......................................................................... 37
Chick Pea Salad ........................................................................... 38
Simple and Delicious Cinnamon Apple Dessert ........................... 40
Vegetarian Caviar ......................................................................... 41
Sesame Seed Dip ........................................................................ 41
Hot Cocoa with Almond, Rice or Soya Milk .................................. 42
Chewy Cocoa Brownies with Mocha Icing.................................... 42
Mocha Icing .................................................................................. 43
Bread and Butter Pickles .............................................................. 46
Grandma Mac’s Party Pickles ...................................................... 47
Walnut Fudge Squares ................................................................. 47
Spicy Dhall ................................................................................... 48
4
Eggplant Patties ............................................................................ 50

Egg Replacer................................................................................. 51
Fried Rice with Flax ....................................................................... 54
Gluten Roast ................................................................................. 57
Mushroom Miso Gravy .................................................................. 59
Refried beans ................................................................................ 63
Hearty Bean Soup with Kombu ..................................................... 64
Many baked beans ........................................................................ 67
Lentil Loaf ...................................................................................... 69
Lentil and Swiss Chard Soup ........................................................ 70
Lentils and Prunes ......................................................................... 70
Molasses and Maple Syrup No-Knead Bread ............................... 73
Vegetarian Sushi ........................................................................... 75
Imitation Chicken Flavoring ........................................................... 76
Low Fat Caesar Salad ................................................................... 77
Oatmeal and Lentil Burger ............................................................ 79
Oatmeal and Sunflower Seed Apple Crisp .................................... 80
Sweet Onion Soup ........................................................................ 82
A Different Peanut Butter Sandwich .............................................. 83
Polenta .......................................................................................... 84
Portobello Lasagna ....................................................................... 86
Quinoa with apples and cranberries .............................................. 88
Quinoa and Bean Chili Burgers ..................................................... 89
Low Fat Power Muffins .................................................................. 91
Low Fat Rice Pudding ................................................................... 93
Gorp .............................................................................................. 98
Substituting flours ........................................................................ 101
Sunshine Sultana Salad .............................................................. 102
Sunflower Seed Pate ................................................................... 104
Stuffed Swiss Chard .................................................................... 106
Slow Cooker Spaghetti Sauce ..................................................... 109
Tofu Potato Salad with Dill ........................................................... 111
Chocolate Velvet Pudding ........................................................... 112
Vegetarian Meatballs ................................................................... 116
Wild Rice Patties ......................................................................... 118
Lime Honey Salad Dressing with Dijon Mustard ......................... 119
Zucchini and Eggplant Casserole ................................................ 120
5
Index to Conversion Charts
Conversion Chart for flours ......................................................... 122

Flour Substitution ........................................................................ 123
Conversion Chart for sugar ......................................................... 124
Volume Conversion Chart for Imperial to Metric Measures ......... 125
Temperature Conversion Chart for Fahrenheit to Centigrade ...... 126
6
Just for the Health of it!

Tips for a Healthier Diet
Increase your fiber. Eliminate all white

bread. Use natural grain breads instead.
Lower your cholesterol level. Use cold

pressed or expeller pressed vegetable oil in
your recipes. To substitute liquid oil for solid
fats, use about 1/4 less than what is called for
in the recipe. For example, if a recipe calls for
1/4 cup shortening or butter which is 4
Tablespoons, use 3 Tablespoons oil instead.
Fight fat. Decrease the amount of

saturated fat in your body. Don’t drink milk. Try
refreshing alternatives such as soy, rice or nut
milks or make your own. Nut milks are low in
saturated fat and high in protein and calcium.
Eliminate foods that contain

hydrogenated oils. Read the label, if it’s
hydrogenated, choose something else.
Avoid these food additives: sugar

substitutes, MSG, nitrates and sulfites.
Cut down on refined sugar. Nutritionally,

refined sugar has no protein, minerals,
vitamins, essential fatty acids or dietary fiber.
Limit the total amount of meat you eat.

Rather than substitute white meat or fish for
red meat, choose a meatless option such as
pasta, stir-fry or meatless burgers.
7
Acidulated water
Anti-browning solution for vegetables and fruits. Use 2 Tablespoons
vinegar and 3 Tablespoons lemon juice or add ½ cup wine for every
4 cups of water.
Dark green winter squash shaped like a large acorn. Usually about
5 to 8 inches in length with a diameter from 4 to 5 ½ inches. Rich
source of vitamin A. Cut in half. Remove seeds and pulp. Bake in a
375º oven about 1 to 1 ½ hours.
Aduki Bean
Small red beans with a sweet nutty taste. Almost the only bean that
does not require soaking before cooking. Add to soups, stews,
salads and rice dishes. Good in chili. More flavorful than kidney
beans. Highly digestible for those plagued with gas or on a
transition diet. Approximate cooking time, 1 hour.
Agar Agar (ah-gar ah-gar)

Also called angel’s hair. White colored vegetarian substitute for
animal gelatin. Derived from seaweed and used as a setting agent.
Does not have any taste. Available in powder form that you soak in
hot water and stir until dissolved. Soak threads in cold water until
they fatten, then dissolve in boiling liquid. Keeps indefinitely at room
temperature. Use 1 Tablespoon to set 1 cup liquid. Contains no
additives or preservatives normally found in commercial jelly
powders.
8
Vegetarian Gelatin
Gelatin is so versatile; it’s handy to have a vegetarian substitute.
4 Cups Apple juice

(or any other fruit juice)
1/8 teaspoon Sea salt
5 Tablespoons Agar flakes
1 Cup Fresh fruit, sliced
(use any in season)
Combine juice, agar and sea salt. Bring to a boil, stirring. Lower
heat and simmer 15 minutes. Rinse a shallow bowl in cold water
and pour in mixture. Leave to thicken about 20 minutes. Add fresh
fruit. Mix and let stand until gelled, about 2 hours.
All purpose flour

Blend of hard and soft wheat, may be bleached or unbleached.
Bleached flour is best for pie crusts, cookies, quick breads,
pancakes and waffles. Unbleached has a higher protein content
and is better for yeast breads, Danish pastry, puff pastry, strudel,
Yorkshire pudding, eclairs, cream puffs and popovers.
Allspice
Seasoning which smells like cloves, nutmeg and ginger all rolled
into one. Comes from the dried, unripened berry that grows on the
West Indian all spice tree. Use it whole in vegetable stock and
mulled cider or powdered in savory dishes and desserts which
require something spicy but not as bitter as cloves.
9
Fresh Apple Cake with Allspice, Nutmeg and Cinnamon
For a wheat free diet or simply a lighter taste, substitue 1 1/4 cup
barley flour and ¾ cup rice flour for the all puprose flour. Bake at a
lower temperature, 300º and watch carefully.
5 Large Apples, peeled and chopped

2 Cups Organic evaporated cane sugar
(white sugar will work as well)
¾ Cup Canola oil
2 Large Eggs or egg replacer
2 Cups All-purpose flour
2 teaspoons Baking powder
1 teaspoon Sea salt
1 teaspoon Allspice and nutmeg
2 teaspoons Cinnamon
1 Cup Raisins
1 Cup Chopped Nuts
Combine apples and sugar and let stand for 10 minutes. Stir in oil
then beat in eggs. Sift flour with baking powder, sea salt and spices.
Stir in raisins and nuts. Pour into greased and floured 9 X 13 inch
pan or bundt pan. Bake at 375º for 40 minutes. Cool on wire rack
before cutting.
Almond Milk
Fragile, delicately flavored milk made from almonds. Delicious in
puddings and sauces. Place ½ cup shelled raw almonds in blender
or food processor and grind to fine powder. Add 1 Tablespoon
maple syrup (optional) and 1 cup water. Blend again to form smooth
cream. Add an additional cup of water and blend for about 2
minutes. Makes about 2 cups. Strain to remove fiber. Store the fiber
in refrigerator for a few days and use as a delightful body scrub.
10
Amasake (ah-ma-sa-kee)
A sweet made from whole grain that can be served as a pudding or
drink depending on the thickness. Usually made from fermented
sweet rice. Try to purchase amasake made from whole sweet
brown rice rather than white.
Anise
Licorice-flavored herb belonging to the parsley family, cousin to the
carrot. To make tea: add a cup of boiled water to 3 teaspoons of
crushed seeds. Steep for 20 minutes. Sweeten with honey.
Annato (Achiote seed)

A hard red seed used in Latin American cooking. Gives a beautiful
yellow-orange coloring to dishes and imparts a subtle flavor. Use as
a substitute for saffron in Mexican cooking.
Apple cider vinegar

Vinegar made from apples. Not as strong as wine vinegar and a
good substitute for rice vinegar.
Arame
Dark shredded sea vegetable usually prepared as a side dish with
onions and/or carrots. It is mild and slightly sweet.
Arrowroot
Powdered starch used as a thickener. Better than other thickeners
from a nutritional standpoint but does not hold well. Use only if the
sauce will be served within 10 minutes. Once an arrowroot sauce
reaches maximum thickness between 158º and 176º, continued
heating will cause it to thin. Substitute 1 Tablespoon arrowroot
powder for 1 Tablespoon cornstarch. Dissolve in cold water. Use 2
½ teaspoons for each cup of liquid.
11
Artichoke (Globe)
Elegant dinner vegetable. Serve one to a person and eat with your
fingers. Pick firm, unblemished artichokes with tender skins. To
wash, hold by the stem and plunge up and down in water. Cut off
the stem and trim the tough top leaves by ¼. Snap off the tough
bottom row by bending back. Dip the trimmed stem in lemon juice
to prevent discoloration. Place top down on a trivet over 2 inches
boiling water. Add to the water an onion or garlic clove, 2 celery ribs
with leaves, 1 ½ Tablespoons lemon juice, wine or vinegar. Steam,
covered 45 minutes or until tender. To eat an artichoke, remove the
leaves and dip into a sauce. Scrape the lower end of the leaf in
between the teeth removing the tender flesh. Continue until a light-
colored cone of young leaves appears. Pull this up and cut out the
fuzzy center and discard it. Eat the remaining heart with a fork.
Asparagus
Plant of the lily family with edible shoots. Wash being careful to
remove grit. Snap off the lower part of the stalks where they break
easily. Tie the asparagus in bunches with string. Place upright in a
tall pot with the ends in ½ cup boiling water. Cook, closely covered
for 12 minutes or until tender. Drain and serve. Try asparagus with
pasta. This is the dawning of the age of asparagus!
Steamed Asparagus
2 Pounds Asparagus, trimmed for cooking

½ Cup Water, boiling
¼ Cup Butter, melted
1 teaspoon Sea salt
1/8 teaspoon Pepper
Cook asparagus according to above instructions. Drain; remove

strings and season with butter, sea salt and pepper. A basic white
sauce, sprinkled with flaked almonds is also good over asparagus.
12
Asparagus Sprintime Casserole
2 Tablespoons Butter
2 Tablespoons Flour
½ teaspoon Sea salt
¼ teaspoon Pepper
2 Cups Milk
4 Cups Asparagus cut in 1 1/2 inch pieces,
cooked
4 Large Eggs, hard-boiled, sliced, optional
¼ Cup Bread crumbs or salted cracker crumbs
Melt 2 Tablespoons butter. Blend in flour, sale and pepper. Add milk.
Cook, stirring constantly until thick and boiling. Arrange half the
cooked asparagus and all the egg slices in bottom of 8 x 8 X 2-inch
baking dish. Add half the white sauce. Top with remaining
asparagus and sauce. Toss crumbs with melted butter and sprinkle
over top. Bake at 350º for 30 to 35 minutes, or until heated through.
Augergine
Fancy French name for eggplant.
Avocado
A thick-skinned tropical fruit with yellow, buttery flesh. High in fat
and calories: half a medium avocado supplies 140 to 165 calories,
so use sparingly. Cut avocado lengthwise with a sharp knife.
Twist halves to separate. Strike seed with sharp edge of a
knife, twist seed and lift out. Brush surface with lemon juice to
prevent darkening.
13
Basic Guacamole
2 Medium Avocados, mashed

2 Tablespoons Lemon juice
1 Clove Garlic, mashed
Mash ripe avocados; add lemon juice and garlic. Add sea salt to
taste. You may also add finely chopped fresh cilantro.
Avocado on Rye with Cucumber and Sweet Onion
This sandwich is a delicious, delightful alternative to luncheon

meats. On a hot summer day, chill completed sandwiches in the
refrigerator before packing. Pack small cooler packs in and around
the sandwiches to keep them cool.
1 Average Avocado, mashed

Garlic Powder to taste
1 Tablespoon Lemon Juice
1 Medium Red onion, thinly sliced
1 Medium Cucumber, sliced paper thin
8 Slices Rye Bread
Butter
Mash the avocado with a fork and season with garlic powder and
lemon juice (to prevent darkening). Spread butter on the rye bread
right to the edges. Divide the avocado mixture among 4 slices of
bread and spread as you would peanut butter. Cover the avocado
with a thin slice of red onion and 2 or 3 layers of cucumber. Sprinkle
the cucumber with Sea salt and pepper. Cover each sandwich with
the top layer of rye bread and wrap individually. To complement the
flavor and cut the heavy avocado, serve with a tasty dill pickle.
14
Barbecued vegetables
Wash but do not peel, baking potatoes, yams, turnips and
tomatoes. String each kind of vegetable on its own skewer and
cook over hot barbecue coals. Allow 45 to 60 minutes for potatoes
and 30 minutes for turnips. Put tomatoes on last. Brush lightly with
olive oil and seasonings: Sea salt, pepper, and oregano. When
cooked, wrap in foil to keep warm. Or, place frozen broccoli on a
large square of double-thickness of aluminum foil. Season with Sea
salt and pepper. Tuck in thin lemon slices or sprinkle with 1
Tablespoon lemon juice. Top with a couple generous pats of Butter.
Fold up edges, leaving room for expansion. Heat over hot coals
about 40 minutes, turning frequently.
Barley
Sweet, low starch grain used principally for brewing and in baby
foods. Pot barley is the whole grain minus the outer husk. Use in
soups and stews. Pearl barley is refined. Scotch barley is a whole
grain. Use scotch barley when possible. To cook, bring one cup of
barley and 5 to 6 cups of water to a boil. Reduce to a simmer and
cook approximately 1 hour and 15 minutes. Drain excess water.
One cup of raw barley makes 3 ¾ cups of cooked barley.
15
Barley Mushroom Soup
½ ounce Mushrooms, dried

6 Cups Water
1 Tablespoon Cold pressed vegetable oil
2 Cups Button mushrooms, sliced
1½ Cups Onions, chopped
1 Cup Carrots, chopped
1 Cup Celery, chopped
1 Cup Parsnip, diced
1 Cup Potatoes, diced
¼ Cup Pearled barley
½ Cup Parsley, chopped
¼ Cup Dill, snipped
¼ teaspoon Sea salt
¼ teaspoon Pepper, fresh ground
Rehydrate dried mushrooms in ½ cup of boiling water and let stand

for 10 minutes. Save the cooking water and chop the mushrooms.
In a large saucepan, heat the oil over medium heat. Add the button
mushrooms and onions, cooking until softened about 5 minutes.
Add the remaining water, carrots, celery, parsnip, barley and
reserved chopped mushrooms and liquid. Bring to a boil. Reduce
heat and simmer, uncovered, 30 minutes. Add potatoes,
parsley, dill, salt and pepper. Simmer until potatoes are soft,
about 15 minutes.
16
Barley flour
Barley flour is mild in flavor, low in gluten, and adds a soft, delicate
crumb when used in breads, cakes, and cookies. Barley flour can
be combined with whole-wheat flour to create a delicious, chewy
unyeasted loaf. Replace up to half of any wheat flour in a recipe
with Barley flour. Used alone in cookies, barley flour produces a
light, tasty, slightly pasty product. Barley can be added to breads as
cooked barley or rolled barley flakes, as well as in the form of lightly
pretoasted flour, which gives a light, sweet, cake–like texture.
Contains some gluten. Barley Flour adds a nutty flavor to baking.
Easy Barley Pie Crust
6 Tablespoons Butter, softened

1 Cup Barley flour
Cut butter into small pieces and mix with flour. Press over bottom of
9 inch pie plate. Bake for 10 minutes at 325° if you are using a
cooked filling or 5 minutes if you will be baking with the filling. Add 3
Tablespoons Turbinado sugar if using for dessert.
Barley flakes
The whole grain rolled into flat flakes for quicker cooking. Barley
flakes can be added to many recipes for a chewy crunchy texture.
Barley malt syrup

Naturally processed sweetener made from barley grain. Dark, sticky
and boldly flavored, barely malt provides trace amounts of B
vitamins and several minerals. Use as a splendid addition to
squash and pumpkin breads, bran muffins, and hearty rye or
pumpernickel breads, glaze sweet potatoes or make malted drinks
with bananas and soy milk. Easy to digest as it breaks down slowly
in the body preventing a quick rise in blood sugar levels. Thick like
molasses. Heat gently in microwave to aid pouring.
17
Basamati rice
Narrow, long-grain rice. Nutty flavor. Available in white or brown.
White is refined. Choose brown when possible.
Basamati Rice Salad Mold
Looks particularly pretty molded into a donut shape. Fill the

center of the circle with radish rosettes or carrot curls for a colorful
buffet plate.
Dressing
1/3 Cup Lemon juice
2 teaspoons Dry mustard
1 teaspoon Sea salt and pepper (to taste)
¾ Cup Light olive oil
Salad
1 Cup Basamati white rice, uncooked
½ Cup Green onions, chopped
½ Cup Black olives, pitted and sliced
½ Cup Radishes, chopped
½ Cup Frozen peas (no need to cook)
½ Cup Pimento, chopped
½ Cup Cucumber, chopped
Cook rice according to package instructions. Combine dressing

ingredients and beat well. Pour dressing over rice and mix with
onions, olives, radishes, peas, pimento and cucumbers. . Pack into
an unoiled mold and chill. Invert onto serving plate.
18
Basil
Herb, either green or dark purple. Dried basil is very different from
fresh. Use in spaghetti, tomato dishes, and pesto. To make pesto,
pound in a mortar or use a blender or food processor: 1 ½ cups
fresh basil leaves (or ¾ cups basil, ¾ cups spinach or 2 cups
parsley, 1 cup spinach, 1 teaspoon dried basil), 2 gloves garlic, ¾
cup Parmesan cheese (optional), teaspoon Sea salt, ¼ teaspoon
pepper. When the mixture is thick, slowly add about ¾-cup olive oil.
It should be the consistency of creamed butter. Remove from
processor and stir in 2 Tablespoons pine nuts or chopped walnuts.
Put a thin film of olive oil on top. Cover and refrigerate or freeze.
Use on pasta, baked potato, and a teaspoon in soup to add sparkle,
even on toast.
Bay leaf
Use in soups, stews and sauces. One or two bay leaves improve
the flavor and help prevent gas and indigestion. Be sure to remove
before serving. A good leaf is green or gray-green and has a clean,
fresh smell. Oil of bay may help arthritic pains. Heat the leaves in a
little olive oil. Apply to swelling and sprains.
Bean sprouts
The long white beat spouts generally sold in supermarkets are
sprouts of the mung bean although almost any bean can be
sprouted. Easy to do at home with special equipment. Use only
organic seeds. Wash and soak overnight in 1 cup water, ¼ cup
seeds: alfalfa, red clover, fenugreek, mustard, radish, sesame,
sunflower, any grains, beans or peas. Next day, drain and place the
seeds in a one-quart wide mouth jar. Cover the top with nylon mesh
or cheesecloth and secure with elastic. Place the jar in a warm,
dark cupboard. Rinse and drain the seeds 3 times a day. Turn the
jar over and drain thoroughly. Sprouts should grow in 3 to 5 days
although some may take 6 to 8 days. Refrigerate sprouted seeds
for a day or two. Use in salads, sandwiches and stir-fries. Add bean
spouts to fried rice for extra crunch.
19
Bee pollen
Bee pollen is available generically from numerous manufacturers.
Bee pollen is flower pollen combined with plant nectar and probably
with a little bee saliva mixed in. Bee pollen is the main food of the
drones in the hive. When your purchase bee pollen, there’s no way
to know what kind of pollen—it could be ragweed or some other
common allergen. Severe allergic reactions to bee pollen have
been reported. You should consult a physician before taking bee
pollen if you have allergies to pollen. Bee pollen became popular as
a nutritional supplement in the 1970s following testimonials by
athletes claiming that its use increased stamina and improved
athletic ability.
Beet
Both the leaves and root of the beet are edible. To avoid bleeding,
cut the stem 1 inch above the base and leave the root tip. Sauté
washed and sliced greens in olive oil with onion until tender and
season with Sea salt and pepper. Bake washed and whole roots in
the oven at 300º approximately 1 hour for 1 ½ inch root At higher
temperatures, add a bit of water and don’t let them dry out.
Black bean
Shiny black beans that are cooked whole for soups and stews but
mainly used for sprouting. Also called turtle beans. Strong flavor but
accepts seasoning. Presoak before cooking. Approximately cooking
time, 1 to 2 hours.
Black bean sauce

Pungent Asian bean sauce. Use black bean sauce to spice up stir-
fires and vegetable dishes.
20
Tofu in Black Bean Sauce
3 Tablespoons Peanut or light sesame oil

5 Cloves Garlic, finely chopped
1 Tablespoons Ginger, finely grated
3 Tablespoons Black bean sauce
3 Tablespoons Green onions, chopped
2 Tablespoons Soy sauce
2 Tablespoons Barley or rice malt
2 Cups Water
3 Tablespoons Kuzu, dissolved in 1/3 c water
1 Pound Firm tofu, sliced
1 teaspoon Dark sesame oil
In a wok, heat oil until nearly smoking. Add garlic and ginger, and
stir-fry rapidly over high heat for 1 minute. Add black beans, and stir
for 30 seconds. Add onions, and stir for 2-3 minutes. Add soy
sauce, malt and water. Bring to a boil. Add kuzu. Stir with a
wooden spoon until it thickens and becomes clear and shiny. Stir in
tofu and dark sesame oil, and simmer 2 to 3 minutes. Serve on rice
with blanched Chinese greens.
Black-eye bean
White rounded beans with a black mark on one side that looks like
any eye. Use in soups, salads, rice dishes and casseroles.
21
Blue pea
Whole green peas that have a dark blue-green color. Often used in
pea purees.
Bok-choi
A member of the cabbage family often referred to as Chines
cabbage. Looks like a cross between celery and Swiss chard. Use
both stalks and leaves. Use in stir-fries and Chinese food.
Boston lettuce
Sweet, delicate lettuce sometimes called Butterhead. Not as crisp
as iceberg lettuce.
Boston Lettuce and Peas
Make good use of that forgotten, wilted lettuce in this effortless, yet
enjoyable recipe.
8 Large Outer leaves of lettuce

1 Small Onion, chopped
1 Cup Frozen green peas
Nutmeg
Sea salt and pepper
Pull off large outer leaves of lettuce and shred. In a saucepan,

lightly fry the lettuce and onion in butter for about 3 minutes. Add
peas, nutmeg to taste, salt and pepper, Stir, cover and simmer for
about 5 minutes. This dish can be drained or served slightly wet.
Bouquet garni
The classic bouquet garni is a bundle of parsley, thyme and a
bay leaf tied together to flavor cooking liquids such as soup
stocks or gravies. Dry spices may be substituted if tied together
in a cheesecloth.
22
Bran
The tough outer coating of the whole-wheat grain which is removed
during processing. Rich in fiber, B vitamins and phosphorus. Bran is
found naturally in whole grain flours, or it can be added, to make
food even higher in fiber, and darkly flecked. Watch the cooking
time and temperature if you add a lot of bran to a recipe as it may
be necessary to drop the baking temperature by about 25º and
increase baking time by about 15 minutes.
Quick Bran Bread
2 Cups Dates, chopped

2 Cups Water, boiling
½ Cup Molasses
2 Cups Whole wheat flour
2 Cups Bran
2 teaspoons Baking powder
1 teaspoon Baking soda
1 teaspoon Vanilla
Pour boiling water over dates. Beat together eggs and molasses.
Add 1 cup of flour, baking powder and soda. Add half the date
mixture. Add remaining flour, bran and vanilla. Add remaining dates.
Place in 2 lightly greased loaf pans. Bake at 350º about 1 hour.
23
Bake-as-you-need Bran Muffins
4 Cups All Bran cereal

2 Cups 100% Bran
Sea salt to taste
2 Cups Boiling water
1 Quart Soya or nut milk
¾ Cup Vegetable oil
2½ Cups Whole wheat flour
1½ Cups All-purpose flour
5 teaspoons Baking soda
1 Cup Raisins optional
1 Cup Walnuts, chopped optional
½ Cup Dates, chopped optional
Combine brans. Stir in water and milk. Cool. Mix oil, sugar and
eggs. Stir in bran mixture. Combine flours, Sea salt and soda. Add
to bran and stir. Add raisins and walnuts. Bake at 350º, about 20 to
22 minutes. Store mixture in refrigerator up to one week and bake
as you need more muffins.
Brewer’s yeast
A by-product of the brewing process, brewer’s yeast has
outstanding nutritional value. Rich in proteins and B vitamins. Use
in cereals, crunch toppings (as on apple betty), soups, gravies and
casseroles. Stir a Tablespoon into a glass of orange juice for a
fortified drink. Start out with a small amount, gradually working your
way up to a couple of teaspoons per glass.
24
Broccoli
Related to the cauliflower, this plant bears tender red or green
shoots. Stems, buds and leaves are edible. Good with pasta, in stir-
fries, on pizza, or plain with butter or white sauce. Peel the stems
for even cooking. Soak 2 pounds of broccoli in a pot for 10 minutes.
Drain. Add 1 inch boiling water. Cook, covered, until barely tender,
10 to 12 minutes.
Broccoli and Rice Casserole
Great for a pot luck. Make early in the day and heat later.
1 Large Onion, chopped

¼ Cup Extra virgin olive oil
4 Cups Broccoli, chopped (fresh or frozen)
1 Cup Mushrooms sliced
½ Cups Almonds, slivered
1 Cup Long grain white rice uncooked
1 10 oz. can Mushroom soup
1 Cup Cheddar cheese, grated
½ Cup Bread crumbs, buttered
Cook rice. Sauté onions and cook broccoli until crunchy. Drain and
add both to casserole. Add mushrooms, almonds, rice, soup and
cheese. Stir to blend. Top with reserved almonds and bread
crumbs. Bake at 350º for 35 to 45 minutes.
Brown rice
Whole long or short grains rice from which only the indigestible
husks have been removed.
25
Brown rice flour

Replace up to 1/4 of any wheat flour with brown rice flour. Baked
goods made with rice flour tend to be crumbly, so consider
substituting a mixture of one part arrowroot or other thickener plus
four parts rice flour or adding more eggs. Since rice flour absorbs
more moisture, you may need to add more liquid to recipe. Brown
rice Flour is gluten free and can be substituted for wheat flour.
Exchange 7/8 cup of Brown Rice Flour for 1 cup wheat flour.
Brussels sprouts
Delicate flavored vegetable of the cabbage family. Looking like
miniature tiny cabbages, Brussels spouts should be eaten quickly
after being picked when the flavor is not too strong. Try raw; slice in
half lengthwise on a crudités platter. Or microwave to keep the
bright green color. Cut an X in the bottom for even cooking. For half
a pound of spouts, place in a covered dish with ¼ cup water and
cook 2 minutes for small, 4 minutes for medium and 8 minutes for
large spouts. Try stuffed Brussels sprouts for something different.
Drain well-cooked sprouts; cut a small hollow in each. Drop into
hollow ½ teaspoon of any oil and lemon dressing, stuff with any
sandwich spread. Serve as an hors d’oeuvre or appetizer. Low in
sodium, high in vitamin C and some of the B vitamin, riboflavin. An
average size serving has only 36 calories.
Buckwheat
A whole grain also called saracen corn or kasha. May be eaten as a
cereal, side dish or incorporated into a main dish. Cooks in 15 to 20
minutes. Has a distinct hearty flavor.
Buckwheat flour
Heavy, strong and savory flour made from buckwheat. Mix with
other flours such as rice or wheat to lighten it when using in baking.
Especially good in pancakes. Makes baked goods heavier and
stronger tasting. Replace up to half of the wheat flour in any recipe
with buckwheat flour. Contains some gluten.
26
Blueberry and Apple Buckwheat Pancakes
1 Cup Buckwheat Flour

1 Cup Whole Wheat Flour
1 Large Egg, beaten
1 Tablespoon Baking Powder
1 teaspoon Vanilla
1 teaspoon Cinnamon
1/2 Cup Apple Sauce
1 Cup Blueberries, fresh or frozen
2 Cups Water
Combine dry ingredients in a bowl. Gently mix in remaining

ingredients. Do not overmix. Drop onto a nonstick pan and cook
over medium heat. When bubbles appear on the top of the
pancakes flip.
Bulgur wheat
A cracked, parboiled wheat that requires a little extra cooking.
Some recipes merely soak it such as in the Middle Eastern salad
dish, Tabouli. Available from coarse to fine. Has a nutty flavor. High
in B vitamins, niacin, riboflavin and thiamin, and protein. Contains
about 85 calories per ½ cup cooked wheat.
27
Tabouli Salad
The perfect party salad. Unique, tasty and it doesn’t wilt.
½ Cup Bulgur
1 Medium English cucumber, chopped
5 Small Tomatoes, chopped
5 Medium Green onions, chopped
2 Cups Parsley, chopped
10 Average Mint leaves, chopped
3 Tablespoons Extra virgin olive oil
1 Medium Lemon, juice
Cover the bulgur with water. Let stand for 20 minutes while the
bulgur softens. Drain. Combine vegetables. Add oil, Sea salt and
lemon juice.
Butter bean
Also know as sieva beans, limas, curry beans or pole beans. Lima
beans tend to be smaller than the large butter bean and have a
sweeter taste.
Button mushroom
Small round-headed mushrooms commonly found in supermarkets.
28
Marinated Button Mushrooms
So easy, so delicious, so good for you too!
1 Pound Small button mushrooms, whole
Marinade
1 teaspoon Sea salt
½ teaspoon Black peppercorns, cracked
1 teaspoon Dried dill
4 Tablespoons Tarragon vinegar
1 Tablespoon Lemon juice
Mix marinade together and pour over mushrooms. Marinate

overnight in the refrigerator. Serve cold.
Butternut squash
Large winter squash that looks like a pear-shaped baseball bat.
This vegetable weights about 2 to 3 pounds, has a hard thick skin,
is filled with seeds and has a sweet orange flesh. Use in breads,
stews, soups, muffins, and puddings. It can range in size from 8 to
12 inches long, and about 3 to 5 inches wide. Available in early fall
through winter; choose a squash that is heavy with few blemishes.
Store in a cool dry place for up to one month. If the squash is cut
into pieces, then wrap in plastic wrap and refrigerate up to 5 days.
29
Butternut Cloud
3 Cups Butternut squash cooked, mashed

1/4 Cup Evaporated milk or light cream
2 Tablespoons Flour
¼ teaspoon Salt
1/8 teaspoon Black pepper
1 Tablespoon Sugar
1 Tablespoon Orange rind, grated
½ teaspoon Lemon rind, grated
2 Large Eggs, beaten
Combine all ingredients and place into 1 quart buttered casserole.

Place casserole in a pan of hot water. Bake at 350° for 40 to 50
minutes or until firm in the center.
Cabbage
Fleshy member of the mustard family. Thick leaves grow around the
center of this versatile vegetable to form an intricate compact head.
There are many varieties and colors of cabbage. Use for wrapping,
in soups, salads, pickled and fermented in sauerkraut, or as a main
vegetable. Overcooking produces a strong flavor. Shred 3 cups
cabbage. Wash and drain. Place in a large frying pan. Sprinkle with
1 teaspoon Sea salt, cover and place over medium heat. Reduce
heat to low and cook for 5 minutes. Add ½ cup Soya milk, 1
Tablespoon butter, 1 teaspoon caraway seed, ½ teaspoon tarragon
and freshly ground pepper to taste. Bring to a boil and serve hot.
30
Calcium
Contrary to popular belief, milk and milk products are not the only
sources of calcium. Dark green leafy vegetables like spinach and
kale contribute calcium to the diet, as well as sesame seeds,
cauliflower, almonds, broccoli, seaweeds, dried fruits and soy
beans.
Cane sugar
Also called sucrose. Obtained from the juice of sugarcane or the
sugar beet and from the sap of the sugar maple. The cane or beets
are crushed, and the juice is evaporated. Organic cane sugar has a
fine grain, golden tan, granulation that is ideal for everyday use.
Because it is less processed, it retains more of the favor of the
original sugarcane juice to enhance the taste of foods, beverages
and recipes. It is the perfect organic alternative to refined white
sugar. Use like ordinary refined white sugar, and in the same
amount.
Cannellini bean
Mild flavored. Cream-white kidney beans very popular in Italy.
Cooked they have alight almost fluffy texture. Presoak before
cooking. Approximate cooking time, 1 ½ to 2 hours. Also called
Great northern bean.
Canola oil
Canola oil is monounsaturated and much healthier than saturated
or polyunsaturated oils. Has virtually no taste. Avoid buying canola
oil found in supermarkets that has been extracted with chemical
solvents or high-speed presses that generate heat and change the
oil’s fatty acid chemistry in undesirable ways. Buy the organic,
expeller-pressed varieties of canola oil instead.
31
Capers
The unopened flower bud of the caper bush. Usually sold pickled in
wine vinegar. Drain and add to spaghetti sauce for an unusual and
tasty addition. Used mainly as a piquant garnish for soups, stew,
sauces and vegetable dishes. May also be used in salads.
Easy Spaghetti Sauce with Capers
This is an easy way to liven up prepared spaghetti sauces. Try to

use a sauce that doesn’t have too much sugar as an ingredient.
Read the label. Since the largest ingredient is listed first, then the
next largest and so on, try to get a sauce where sugar is farther
down in the list. Better yet, no sugar at all!
1 Can Spaghetti sauce

2 Cups Mushrooms, chopped
2 Cloves Garlic, chopped
1 Medium Onion, chopped
¾ Cup Black olives, sliced
1 teaspoon Basil, dried
3-4 Tablespoons Pickled capers
2 Tablespoons Nutritional yeast
Olive oil for frying
Sauté onions, garlic and mushrooms in olive oil. Add spaghetti

sauce, black olives, capers, basil and nutritional yeast. Heat
through and serve over pasta.
Cardamom
A sweet, pungent, aromatic spice. Popular in Indian, Indonesian,
Scandinavian, German and Middle Eastern cooking. Available
whole and ground.
32
Carob
Caffeine-free substitute for chocolate. Low fat, low calorie, low-
caffeine. Made from the large dark brown pods of a leguminous tree
that grows in the Middle East. Available in powder or chips.
Carob powder
Flavoring from the pulp of the carob or locust bean that tastes
similar to chocolate. For 1 ounce of chocolate substitute 3
Tablespoons carob plus 2 Tablespoons water. Carob powder is
obtained from grinding the pulp of carob pods. This caffeine-free
product is naturally sweet. Carob powder can be used to replace
cocoa in drink mixes and baking recipes on a one for one basis.
Reduce sugar in recipes by about ¼.
Breakfast in a Cup
1/3 Cup Rice or soy milk powder

1 Cup Granola cereal
1 Tablespoon Carob powder
1/4 teaspoon Vanilla
1 Cup Hot water
1 Tablespoon Evaporated cane sugar
In a blender, combine powdered milk, cereal, carob powder and

vanilla. And hot water and sugar. Blend until liquefied. Pour into
cups. Top with whipped cream and sprinkle with granola if desired.
Carrot
Although carrots may be stored for long periods, they lose
sweetness with storage. Use carrots raw as crudities or in salads,
cooked as a side dish, or in cookies and cakes. Try adding mashed
cooked carrots to thicken sauces.
33
Quick Carrot Cake

1 Cup Canola oil
2 Cups All purpose flour
1 teaspoon Baking powder
1 teaspoon Cinnamon
2 Cups Carrots, grated
Beat together sugar, oil and eggs. Sift together flour, Sea salt,
baking soda, baking powder and cinnamon. Combine with sugar
mixture. Add carrots and mix well. Pour into a greased and floured
9 inch pan. Bake at 350º for 50 minutes.
Cauliflower
The head of the cauliflower consists of undeveloped flower bulbs.
The easiest way to cook is to microwave an entire head covered
with plastic wrap with ¼ cup liquid until tender 6 to 8 minutes. Try a
cauliflower pasta sauce. Cook flowerets in tomato and red wine
sauce until tender, about 10 to 12 minutes. Serve on top of pasta.
34
Cauliflower Fritters
These taste good cold or at room temperature, making them ideal

for picnics or packed lunches.
1 Large Cauliflower
2 Tablespoons Fresh parsley, chopped
2 Tablespoons Wine or tarragon vinegar
1 Cup Whole wheat flour
¼ teaspoon Pepper
2 Tablespoons Parmesan Cheese
½ Cup Rice, Soya or almond milk
1 Large Egg or egg replacer
2 Tablespoons Olive oil
Cut out thick stem of cauliflower. Place whole in casserole with ¼

cup of water. Cover and microwave until tender, approximately 12
minutes. Alternatively, boil in salted water, 20 to 30 minutes. Drain.
Chop into small pieces. Sprinkle with parsley and vinegar and let
stand for 10 to 15 minutes, then drain. Combine flour, baking
powder, sea salt, pepper, cheese or yeast, milk, egg and oil.
Carefully fold in cauliflower pieces Pour olive oil into a frying pan to
a depth of ¼ inch. Heat until a drop of water sizzles when it lands in
the oil. Take two spoons and scoop up mixture. Squeeze together
to compress, then carefully drop into the oil and fry until golden
brown on both sides. Drain on paper towels. Serve alone or with
plum sauce for dipping. Use as a filling for pita pockets.
35
Cayenne
Ground, red chili peppers. Very hot. Different cayenne vary in
hotness so start by using 1/8 teaspoon for flour servings and work
up from there.
Celeriac
A root vegetable also known as turnip-rooted celery, celery knob or
celery root. Weird, knobby and hairy, celeriac looks unappealing
and must be skinned to get to the flesh. You will waste almost as
much as you use. May be eaten raw in salads or cooked with a
simple sauce. Combines well with potato.
Celery
Look for firm, crisp and compact stocks. Store wrapped in a
perforated plastic bag in the refrigerator. Be careful that it doesn’t
freeze. Eat raw or use in soups. Celery leaves make a nice addition
to soups or stews for extra flavor.
Cellophane Noodles
These noodles made from mung bean flour are transparent when
cooked. Use in soups and stir-fries.
Chick pea
Corn-colored beans also known as garbanzo peas, Bengal grams
or Egyptian peas. They can be white, brown red or black. They
have a distinctive earthy flavor and are used in the classic
couscous and hummus. Presoak before cooking.
36
Humble Hummus
Try frozen lemonade concentrate in place of the lemon juice for a

sweeter alternative.
2 Cups Chick peas, cooked

2/3 Cup Tahini
¾ Cup Lemon juice
2 Cloves Garlic
Combine in a blender or food processor. Add sea salt to

taste. Serve as a dip with crackers and vegetables or as a
sandwich spread.
37
Chick Pea Salad
4 Cups Chick peas, cooked

½ Cup Sesame seeds
¼ Cup Pimento, chopped
12 Cup Carrots, shredded
¼ Cup Green onions, chopped
1 Clove Garlic, minced
4 Tablespoons Parsley, chopped
¾ Cup Extra virgin olive oil
¾ Cup Lemon juice
¼ Cup Red wine vinegar
Sea salt and Pepper to taste
Combine all ingredients. Let marinate in refrigerator for 1 to 3

hours. Serve on a bed of lettuce. Keeps in refrigerator for
several days.
Chili oil
A red oil in which chilies have released their flavor. Used in Asian
cooking. To make, heat 1 cup of peanut or vegetable oil until hot.
Stir in 2 dozen small diced red chilies, 3 Tablespoons red pepper
flakes or 1 Tablespoon cayenne. Cover, cool and strain. Use
sparingly.
Chili paste
Spicy condiment made with chili peppers, sea salt and garlic.
Available in Asian Food stores. Will keep almost indefinitely if
refrigerated.
38
Chive
The smallest member of the onion family used for cooking. Chop
the long, tubular green leaf and use as a topping, garnish or in
salad. The flatter leaf variety has a stronger taste and is often called
Garlic chive. Easy to grow in a sunny spot in the garden.
Chutney
East Indian condiment made of fruits, hot spices, sweet vegetables
and tart flavorings.
Cinnamon
Light brown spice made from the dried inner bark of a laurel tree of
the East Indies. Try adding to rice and tomato dishes for an
interesting sweetness.
39
Simple and Delicious Cinnamon Apple Dessert
This dessert is particularly good with apples but you can substitute
rhubarb, peaches or any other fruit, either fresh or canned. For a
wheat free diet or simply a lighter taste, substitute 1 1/4 cup barley
flour and ¾ cup rice flour for the all purpose flour. Bake at a lower
temperature, 300º and watch carefully.
Apples
3 Tablespoons Organic evaporated cane sugar
½ teaspoon Cinnamon
½ Cup Sugar
½ Cup Vegetable oil
½ Cup All purpose flour
½ teaspoon Vanilla
½ teaspoon Baking powder
1 Large Egg or egg replacer
Peel and slice apples into a deep casserole until it is 2/3 full.
Sprinkle with 3 Tablespoons sugar and ½ teaspoon cinnamon. Mix
together ½ cup sugar, oil, flour, vanilla, baking powder and egg and
cover the fruit. Bake at 350º for 35 minutes. Serve warm or cold.
Cilantro
The fresh green leaves of the coriander plant. Looks like flat parsley
leaves. Has a delicate, perfume taste. Do not substitute dried
coriander for fresh cilantro.
40
Vegetarian Caviar
1 Large Eggplant
¼ Cup Sesame Seed dip
¼ Cup Fresh lemon juice
1 teaspoon Sea salt
1 Tablespoon Extra virgin olive oil
2 Tablespoons Cilantro, chopped
Cut eggplant in half and place cut side down under a broiler until
tender, about 20 minutes. Cool. Remove skin. Combine all
ingredients in a food processor until creamy. Serve sprinkled with
cilantro.
Sesame Seed Dip
This may also be served as a stand-alone dip.
1 Cup Tahini
3 Closes Garlic, minced
½ Cup Fresh lemon juice
1 teaspoon Sea salt
Mix tahini and garlic. Beat in lemon juice, sea salt and water one
Tablespoon at a time until it is thick like mayonnaise.
41
Cocoa
Substitute 3 Tablespoons cocoa plus 1 Tablespoon butter for 1

ounce unsweetened chocolate.
Hot Cocoa with Almond, Rice or Soya Milk
1 Cup Water, boiling

¼ Cup Cocoa
3 Tablespoons Sugar
3 Cups Almond, rice or Soya milk
Chewy Cocoa Brownies with Mocha Icing
Chewy, creamy, perfect for lunches.
¾ Cup All purpose flour, sifted

½ Cup Cocoa powder
Pinch Sea salt
¾ Cup Butter
1½ Cup Sugar
1 teaspoon Vanilla
½ Cup Walnuts, chopped
Sift together flour, cocoa and a pinch of sea salt. Cream butter and
sugar until light and fluffy. Add eggs or egg replacer. Beat well and
stir in vanilla. Add flour mixture and stir in walnuts. Pour into
greased and floured 9-inch square pan. Bake 35 to 30 minutes at
350º or until brownie pulls slightly away from side of pan. Cool
before cutting. Mocha icing continues on next page.
42
Mocha Icing
1¾ Cups Icing sugar

1 Tablespoons Cocoa powder
1 Tablespoon Butter
1 Tablespoon Vanilla
4 Tablespoons Coffee, hot and strong
Blend together sugar, cocoa, butter and vanilla. Add coffee 1

Tablespoon at a time. Ice brownies. Chill for at least 30 minutes.
Corn
Look for fresh corn that has just been picked. Check the stem. If the
stem is pale green, the corn has been picked within the last 24
hours. After this time the stalk turns opaque and chalky, then brown.
Remove the husks from the corn and trim each end. Drop corn into
boiling water and return to boil. Turn off heat and let the corn stand
in the water exactly 6 minutes.
Cornmeal
Also called maize meal and polenta. Available as either fine,
medium or coarse meal. Use in muffins and breads or as a dusting
on pans and cooking sheets to stop breads and pizza dough from
sticking. Store in refrigerator.
Cornstarch
As a thickener substitute 1 Tablespoon arrowroot powder or kuzu
for 1 Tablespoon cornstarch. Do not heat excessively.
Courgette
See Zucchini
43
CousCous
A cereal processed from semolina with a pasta-like flavor. Shaped
like tiny pellets CousCous is as versatile as rice. Precooked, needs
to be rehydrated. One cup of dry CousCous makes 2 ½ cups
cooked. Steam over a simmering stew or soup. Alternatively, place
equal amounts of dry couscous and boiling water with a little sea
salt in a bowl. Cover and let sit 10 to 15 minutes, stirring frequently.
If it is still crunchy add another ¼ cup of boiling water, stir cover and
let set another 15 minutes. CousCous can be prepared as follows:
add to 1 cup boiling water 1 Tablespoon oil and 1 teaspoon sea
salt. Stir in 1 1/3 cups CousCous and allow to swell for 2 minutes.
Add 2 to 3 teaspoons butter and heat on low for 3 minutes. Use a
fork to separate the grains.
Cranberry
Cranberries are one of the few fruits native to North America. High
in fiber, just 25 calories per 1/2 cup which provides over 10% of the
recommended daily allowance of Vitamin C. Cranberries are low in
sodium and are a source of Vitamins A & B, calcium, phosphorus,
and iron.
Cucumber
Peeling or scoring the skin with the tines of a fork will help to take
the bitterness out of older cucumbers.
44
Bread and Butter Pickles
6 Cups Cucumbers, sliced

1/2 Cup Pickling salt
2 Medium Onions, sliced
2 Medium Green pepper, sliced into strips
3½ Cups Vinegar
1 Cup Water
1½ teaspoons Pepper
3½ Cups Sugar
1 Tablespoon Celery seed
2 Tablespoons Mustard seed
1 teaspoon Turmeric
Combine cucumbers and salt. Cover with cold water and let stand
overnight. Drain, rinse, drain again. Add onions and green pepper.
Combine vinegar, water, sugar and spices. Bring to a boil. Add
vegetables. Bring to a boil and cook for 5 minutes. Seal in
sterilized jars.
45
Grandma Mac’s Party Pickles
2 Cups Gherkins, whole

3 Cups Cucumbers, chopped
2 Cups Silverskin onions, whole
2 Cups Medium onions, chopped
¼ Cup Sweet red pepper, chopped
4 Cups Sugar
¼ Cup Celery seeds
2 Cups Cider vinegar
1 Cup Water
Combine cucumbers, onions and brine (4 cups water and 1 cup

pickling salt). Allow to stand overnight. Drain well and wash. Add
remaining ingredients. Bring to a boil. Add a paste made of ¼ cup
flour, ¼ cup mustard powder and 1 Tablespoon turmeric. Mix well
with the pickle solution or it will go lumpy. Boil 3 minutes then seal
in sterilized jars.
Curry powder
A mixture of untoasted spices used in East Indian food. Purchased
curry powders vary in aroma, flavor and hotness.
Cumin
A strong, aromatic spice. An essential ingredient in making curries.
Use a small amount in chili.
Daikon
A Japanese variety of radish. Long, white skinned, similar to a
giant carrot in shape. Use it grated, thinly sliced, pickled and for
garnishing food. Believed to be good for those trying to lose weight.
46
Dandelion beverage
Dandelion Beverage is made from a blend of roasted dandelion root
and grains and is perfect for those worried about consuming too
much coffee. To enjoy this product, prepare as follows: Add 1
teaspoon in a cup, stir in hot water, and sweeten to taste.
Date sugar
Not actually a sugar but rather a sweetener. Well not really … date
sugar is more a food than a sweetener. Date sugar is ground from
dehydrated dates. High in fiber, and rich in a wide variety of
vitamins and minerals. Date sugar can be exchanged measure for
measure for sugar in baking, for cakes, muffins, and quick breads.
Use in place of brown sugar to make crumb toppings for pies and
fruit crisps.
Walnut Fudge Squares
1 Cup Date Sugar

6 Tablespoons Carob powder
2/3 Cups Rice or soy milk
½ Cup Butter
¼ teaspoon Sea salt
1 teaspoon Vanilla
½ cup Walnuts, chopped
Mix all the ingredients except vanilla and walnuts in a saucepan.

Slowly bring to a full rolling boil, stirring constantly. Boil for about 1
minute, and then add the vanilla. Beat the mixture until thick and
add the nuts. Pour into a pan lined with lightly oiled wax paper.
Refrigerate for two or more hours before cutting.
47
Dhall (or Dal)

A puree, thick or thin in consistency. Similar in appearance to
porridge. East Indian side dish.
Spicy Dhall
1½ Cups Yellow split peas

4 Cups Water
1½ teaspoons Sea salt
3 Tablespoons Ghee
1 teaspoon Cumin seeds
1 teaspoon Turmeric
½ inch Cinnamon, stick
¼ teaspoon Cayenne pepper
¼ teaspoon Ground ginger
¼ teaspoon Coriander
½ teaspoon Mustard seeds
6 whole Cloves
Wash and sort the split peas. Boil in salted water until soft and most
of the water is absorbed. Stir often. Heat the Ghee in a saucepan
and add spices. Stir for 2 to 3 minutes then remove from heat. Pour
split peas into Ghee mixture. Return to heat, stirring often. Simmer
until it is thick. Serve hot.
48
Dill
Aromatic herb related to the parsley family. Fresh and dried dill
weed should be added at the end of cooking since it loses flavor
with overcooking. Dill seeds are a spice and not a substitute for the
herb. Try in dips, salads or soups. If dried dillweed is used instead
of fresh, moisten with a little lemon juice or water to revise its
aromatic flavor. To freeze fresh dill, form into a ball and wrap in
aluminum foil. To use, remove from freezer, unwrap, and slice off
what you need.
Dijon mustard
Pale, lemony yellow mustard that as harp spicy taste. It is made
from ground brown and black mustard seeds and white wine. A
teaspoon of Dijon makes a rich addition to stews and gravies.
Dulse
Dried sea vegetable, dark purple in color. Use in soups, salads, as
a vegetable, or grind and use as a salt substitute. Good source of
Vitamin C.
Eggplant
Cooked eggplant has a wonderful chewy texture similar to meat.
Salting helps to eliminate bitterness on overripe eggplants but is not
really necessary on fresh eggplants. Salting and draining eggplant
does cut down on the eggplant’s moisture and the amount of oil
needed for cooking. Salt 1 inch slabs generously on both sides;
leave for 20 to 30 minutes to draw water. Rinse and pat dry. Try
eggplant patties: puree flesh and combine with whipped potatoes,
then sauté in butter or oil. Layer with tomato sauce for a quick and
easy eggplant lasagna.
49
Eggplant Patties
Baking instead of frying these patties produces a firm eggplant fillet,

perfect for topping with spaghettis sauce for a quick eggplant
Parmesan dinner.
2 Large Eggplants
2 Tablespoons Fresh parsley, chopped
1½ Cups Bread crumbs
¼ teaspoon Pepper
2 Tablespoons Parmesan cheese
Wash the eggplants cut in half, place cut side down on

microwaveable plate. Microwave until tender, about 12 to 20
minutes. Or, you may boil in salted water until soft. Scoop out the
pulp and mash. Combine with parsley, onion, breadcrumbs, baking
powder, sea salt, pepper, cheese or yeast, and eggs. Shape into
patties and place on a baking sheet covered with parchment paper.
Bake in a 350º oven until slightly golden and firm, about 20
minutes. You may also fry these in olive oil for a delicious but highly
caloric version. Prepare 2 to 3 days ahead of time and store in
refrigerator. Top with spaghetti or white sauce and quickly heat in
the microwave for a quick eggplant Parmesan dinner.
50
Egg Replacer
Eggs in baking are primarily used for binding and not taste. For 1
large egg, you may:
• Use 1 Tablespoon water with 1 Tablespoon soy(a) lecithin

• Use half a ripe, large banana
• Use ¼ cup tofu
• Use egg replacer as per package instructions
• Use 1 Tablespoon arrowroot powder or cornstarch mixed
with three Tablespoons of water
• Use 1 Tablespoon ground flaxseed and 3 Tablespoons
water.
• Add 1 teaspoon baking soda to your recipe for additional
leavening.
Endive
Salad green related to the chicory family. Belgian endive is naturally
slightly bitter. May be eaten raw or cooked. Braising is the best
method. Remove a thin slice form the end and slice remaining
endive diagonally. Toss with olive oil in deep frying pan and sprinkle
with lemon juice, sea salt and pepper. Turn heat to low, cover pan
and cook until moisture is evaporated, about 10 minutes. The
endive should be golden and tender.
ETHICAL VEGETARIAN
A vegetarian who does not eat meat since s/he believes it is morally
wrong to kill an animal for food.
Farfel
A mixture of flour, eggs and water cooked in boiling water similar to
pasta. The egg mixture is formed into noodles. Farfel is often
served as a substitute for potatoes.
Fava (fa-vuh)
Indian name for big, broad beans similar to lima beans. Boil till
tender in salted water, then mash with butter or oil like potatoes.
51
Fennel
Raw fennel or finocchio has an anise (licorice) taste and is crunchy
like celery. It has almost no calories, is a different addition to a
crudités platter and makes a delicate soup for a first course. See
finnochio.
Fennel seed
Fennel is the flavor often used in Italian sausage. Licorice flavored,
similar to anise, but milder. Add it to dishes which once contained
sausage such as pizza, lasagna, spaghetti sauces.
Fiddlehead
Tightly curled sprouts of a fern plant. Cook in boiling, salted water.
Unique, crunchy texture. Best described as a cross between
asparagus and mushrooms. May also be cut and tossed with salad
greens and dressed with vinegar and lemon juice.
Filo Pastry (also spelled phyllo)

Tissue paper thin pastry made from flour, a little oil, salt and water.
Used for Middle Easter pastries. Cover with a dry cloth and then a
damp top cloth to keep from drying out when using it for layering. It
is usually layered with melted butter, and/or oil but orange juice may
be used for fat-free diets. Surprisingly easy to work with once you
get used to handling. Always gives impressive results.
Fincohio (fi-no-kee-o)
Succulent bulbous-based Italian vegetable related to the fennel
family. Cut the bulb of the plant into strips and eat like celery. Serve
raw or slightly blanched in salad. To use in salads, wash then cut a
thick slice from the bulb bottom. Remove one or two of the outer
sections, including the attached hollow stems. Slice thinly starting
from bottom. Use the feathery part that is very tasty. Discard the
toughest portions of the stems. Young and tender stalks may be
eaten as well as the bulb and have a slightly anise flavor. See
fennel.
52
Five spice
A mixture of five spices, combine equal proportions of cumin, black
mustard, fennel, fenugreek and nigella seeds. Used in Chinese
cooking.
Flagelot bean
Variety of haricot bean. Pale green beans, long and thin in shape.
They are good cooked and pureed.
Flax seed
Flax adds a delicious, nutty taste to cooking or baking. The
attractive, oval reddish-brown seeds of flax provide extra texture
and good nutrition to cereal, breads, muffins, and other baked
goods. Flax seed delivers the benefits of soluble fiber, lignans,
omega-3 fatty acid mix and protein. Flax seed may be purchased
whole and easily ground at home, using a coffee grinder. Ground or
milled flax seed is also available in stores. Flax seed is high in oil
and can be substituted for all of the oil or shortening called for in a
recipe. For 1/3 cup of oil, use 1 cup of milled flax seed to replace
the oil. When substituting flax for oil or shortening, test a recipe first
since baked goods tend to brown more rapidly. Many vegetarians
substitute a flax seed mixture for eggs in recipes such as pancakes,
muffins and cookies. Use 1 Tablespoon milled flaxseed, plus 3
Tablespoons water for 1 egg. Mix milled flax seed and water in a
small bowl and let sit for 1 to 2 minutes. Add to recipe as you would
an egg. These baked goods are slightly gummier and chewier than
normal, and the volume is decreased.
53
Fried Rice with Flax
1 Cup Rice, long grain, uncooked

2 Cups Water
2 Tablespoons Canola oil
3 Large Eggs, beaten
1 Cup Bean spouts
¾ Cup Peas, frozen
2 Medium Green onion, chopped
½ teaspoon Sesame oil
¼ Cup Flax seed, toasted
Rinse rice. Bring water and sea salt to a boil. Add rice and bring to
a boil again. Reduce heat to simmer. Cover and cook for 20
minutes. Cool and place in refrigerator overnight. Toast flax seed by
spreading seeds in a small metal pan. Bake at 350º for about 5
minutes. Stir to avoid burning. Over medium heat, in a large,
nonstick skillet, heat canola oil. Add egg and fry until half cooked.
Add rice and stir quickly to coat the rice, breaking up any clumps.
Reduce heat and add bean sprouts, peas and green onions. Stir
gently and cook until heated through, about 5 minutes. Add soy
sauce, sesame oil and flax seed. Reduce heat to low, cover and
cook an additional 3 minutes.
54
Fructose
Fructose is the sweetest of all natural sugars and is as much as 2
times sweeter than sucrose (white table sugar).
FRUITARIAN
Will not eat anything that causes destruction of any living thing,
including plants or animals.
Ful medame bean

Small, brown, dull-looking beans with thick skin and earthy taste.
Delicious in soups and stews.
Garam Marsala
Indian spice mix.
Garbanzo
Another name for chickpea. See chickpea.
Garlic
Use fresh garlic when possible. The flavor is superior to dried. The
entire garlic bulb is called a head and each section is called a
clove. To peel, lay a clove on a cutting board and smash with the
side of a broad-bladed knife. The papery skin will slide off. Heads of
garlic vary in intensity of flavor and size of clove, so the amount
called for in recipes must always be adjusted for these reasons as
well as for personal taste. A perfect dressing for pasta or
vegetables: place ½ cup of walnuts on a baking tray and cook in a
350º oven for about 5 minutes. Peel 4 cloves of garlic and place
with walnuts in a food processor. Process until finely ground. With
the processor running slowly add 2 cups extra virgin olive oil until
thick and creamy. Slowly add ¼ cup white wine vinegar and sea
salt to taste. Place in a small jar; cover with a thin layer of oil and
store up to one week in the refrigerator. Pour oil off before using.
Ghee
Gee is clean butterfat from which the milk solids and salt have been
removed. It can stand a higher temperature than butter so is used
for frying. Popular in Indian cookery.
55
Ginger
Powdered or dried ginger cannot be substituted for fresh. The fresh
ginger is a knobby root with papery skin. When cut, the inside
should be juicy and yellow with a clear, fresh scent and a hot, spicy
taste. It will keep in the refrigerator for about 2 weeks. Or, peel the
root and keep it in a jar of sherry in the refrigerator for longer
storage. Use the ginger-flavored sherry for cooking. A little fresh
ginger root chopped finely in fried rice adds sparkle.
Gluten flour
A high protein flour made by washing the starch from hard wheat
flour. The residue is then dried and ground. To make gluten from
flour knead into a stiff dough, 4 cups whole grain or unbleached
flour with 1 ½ to 3 cups lukewarm water. Make a ball and immerse
in water for 2 hours. Then, with the ball under the water work the
starch out by kneading. Keep pouring off the starchy water and
replacing with clean water until the water is almost clear. It is then
ready to cook. Form into a loaf and cut into ½ slices. Put into a
deep frying pan with ¼ cup olive oil and 1 sautéed onion. Cover
and with boiling water and simmer, covered for 1 hour. Drain, store
refrigerated and covered. Use like meat in curries, stews, soups,
sandwiches, kebabs or marinate and add to stir-fries.
56
Gluten Roast
Slow cooking this roast allows the flavors to penetrate the meat
giving it a rich flavor. Very economical to make and delicious served
with all the traditional trimmings, gravy, vegetables and potatoes.
Roast
2 Cups Gluten flour
1 teaspoon Onion powder
1 teaspoon Garlic powder
Black pepper, to taste
1½ Cups Water, cold
2 Tablespoons Soya sauce
Mix gluten flour, nutritional yeast, onion powder, garlic powder and
fresh ground pepper in a dry bowl. In another container, mix water,
soy and black bean sauces. Pour into gluten mixture and mix
quickly into a ball. Place the ball into a slow cooker and cover with
broth. Cook in slow cooker on high for 10 hours, turning
occasionally. Thicken the broth with flour for delicious gravy and
serve with potatoes and vegetables. Alternatively you can cook in
the oven at 350°. Cover roast with broth in a roasting pan. Cook
uncovered for ½ hour. Turn over, lower heat to 300° and continue
cooking covered for 1 hour. Turn occasionally.
Broth recipe continues on next page.
57
Broth
4 Cups Water
¼ Cup Soya sauce
2 Tablespoons Parsley flakes
1 teaspoon Onion powder
½ teaspoon Celery salt
Mix all together and pour over roast.
Gnocchi
An Italian dumpling. Serve with pasta sauce, in place of potatoes or
as a soup garnish.
Gomashio
Also known as sesame salt. A good version of t his Japanese
product can be made by grinding 4 parts roasted sesame seeds
with 1 part sea salt. Use as a replacement for salt.
Gravy
Many commercial gravies are not meat-based and may be used by
vegetarians. Still it’s best to make your own when you have time.
58
Mushroom Miso Gravy
Use this sauce on mashed or baked potatoes. It looks like gravy

and has a full, rich taste.
¼ Cup Whole wheat pastry flour

1/3 Cup Nutritional yeast flakes
¼ Cup Brown rice Miso
½ Cup Hot water
1 Small Onion, finely chopped
1 Cup Mushrooms, thinly sliced
2 Cups Water
Put the flour in a small dry frying pan over medium heat and toast,
stirring often, until it has darkened evenly to a light brown. Transfer
flour to a medium bowl. In a small bowl, stir the nutritional yeast,
Miso and hot water together. In a medium saucepan, heat the olive
oil over medium heat. Add the onion and cook, stirring until
softened about 5 minutes. Add the mushrooms and cook, stirring
until lightly browned about 5 minutes. Add 2 cups water to the
browned flour and whisk until combined. Whisk the flour mixture
into the mushrooms and simmer, whisking often, until the mixture is
thickened, 1 to 2 minutes. Stir in nutritional yeast and Miso mixture.
Bring to a simmer and remove from heat. Serve hot.
Great northern bean

Mild flavored. Creamy-white kidney bean very popular in Italy.
Cooked, they have a light almost fluffy texture. Presoak before
cooking. Approximate cooking time 1 ½ to 2 hours. Also called
cannallini.
59
Haricot bean
General term for a wide variety of beans but is usually applied to
the small white haricot and navy beans. Also known as navy bean,
Boston bean or pea bean. Use in baked beans, soups, stews and
salads. Try marinated beans: drain 2 cups cooked haricot beans.
Soak the beans in the refrigerator for a minimum of 4 hours in 2
Tablespoons lemon juice, 2 Tablespoons red wine vinegar, ½ cup
olive oil, 1 garlic clove and your favorite seasonings such as
oregano, parsley, sea salt and pepper. Drain and serve.
HEALTH ORIENTED VEGETARIAN

Vegetarian who does not eat meat primarily for the health reasons
associated with a plant-based, high fiber diet.
Hijiki (hee-zee-kee)
An edible seaweed that is dried and sold as long, thin black strings.
Rather strong tasting. Soak in water for 15 minutes before using.
May be added to soup, casseroles, stir-fries and salads. Provides a
rich source of calcium, iron and iodine.
Honey
A flavored sweetener. Substitutions for 1 cup of honey:
• Use 1 1/3 cups brown rice syrup
• Use 1 cup barley malt syrup
• Use 1 cup sorghum molasses
• Use ¾ cup maple syrup
Hummus
A Middle Easter appetizer made with cooked chickpeas and
sesame paste. High in nutrients and fiber. Quick and easy. Combine
in a blender or food processor; 1 cup drained cooked chickpeas, 2/
3 cups Tahini, ¾ cup lemon juice, 2 cloves garlic, and 1 teaspoon
sea salt. Add 3 Tablespoons chopped parsley. Serve as a dip.
60
Iceberg lettuce
Popular in supermarkets since it does not wilt easily, iceberg lettuce
is not as nutritious as darker salad greens such as romaine or other
loose-leaf lettuces. Darker salad greens also have more flavour.
Inactive yeast
An inactivated strain of yeast produced in a riboflavin enriched
environment. It has a mild roasted flavour making it suitable for use
in seasonings, salad dressings and a wide variety of vegetarian
dishes.
IRRADIATION
Uses large does of gamma rays to prolong shelf life, hinder
sprouting in vegetables, delay fruit ripening, kill bugs, eliminate
parasites and reduce bacteria. Irradiation changes the molecular
structure of food. Nutrients and vitamins (A, thiamin, B complex, C
and E) are destroyed with irradiation. Irradiation destroys up to 86
percent of vitamin B in oats and 70 percent of vitamin C in fruit
juices. Many formal studies show that irradiated food has led to
serious health problems in laboratory animals.
Irish moss
Found on the shores of Ireland, Irish moss is similar to agar agar.
Jerusalem artichoke
Look for firm chokes with clear golden brown skins and not bruises.
Try to avoid knobby chokes, as they are hard to clean and generate
waste. Use thin sliced as a substitute for water chestnuts in stir-
fries. Use like potatoes. For 1 pound of chokes, peel and drop into
water to cover. Add sea salt to water. Bring to a boil and simmer 25
to 35 minutes or until tender. Drain. Add butter, chopped parsley
and lemon juice to taste.
Kale
Wash well as aphids like to hide in this leafy green. Try shredding
and adding to soups during the last minute of cooking. Add raw to
salads. Puree leftover kale and mix with pureed potatoes or
parsnips.
61
Kamut (kah-moot) flour

Kamut comes from the ancient Egyptian word for “Wheat”. Kamut is
a variety of high-protein wheat that has never been hybridized.
While the protein level is higher than many varieties of wheat there
is very little gluten. In which case, breads made with kamut alone
are a bit too cakey. But combining spelt and kamut makes delicious
bread. Alternatively, replace up to 1/3 of the kamut flour in yeast
bread recipes without significant loss in volume. Baked goods made
with Kamut flour may require slightly more liquid if replacing all-
purpose or whole-wheat flour in recipes. Many people who are
allergic to wheat can tolerate kamut and spelt since spelt is good
basic bread flour. Kamut Flour has a unique nutty flavour that is
absent from most modern hybridized wheats. Commonly used in
bread making, but also makes delicious pasta.
Kasha
Also known as buckwheat grouts. A seed grain, high in protein, B
vitamins and calcium. Available in fine, medium or coarse grinds.
Kasha can be prepared as follows: Add 1 cup Kasha to 4 cups
boiling water, a pinch of sea salt, and cover. Reduce heat and
steam for 20 to 30 minutes until Kasha is tender.
Kidney beans
Plump, red and shiny, these are the best beans for chili con carne.
Also delicious in salads. Hardest bean to digest. Presoak before
cooking. Approximate cooking time, 1 ½ to 2 hours.
62
Refried Beans

5 Cups Kidney beans, cooked
1½ Tablespoons Oregano
1½ Tablespoons Garlic, minced
1 Tablespoon Chili peppers, crushed
½ Pound Cheddar cheese, grated optional
Place all ingredients except cheese in large frying pan. Cover and
simmer 10 minutes. Stir in cheese until it melts. Spread on tortillas.
Roll and serve with salsa and guacamole.
Kohlrabi
Leaves, stems and bulbous part of the kohlrabi are all edible.
Remove the bitter ribs and cook the leaves. They taste like delicate
cabbage. Raw stems are similar to mild radishes and when cooked
taste like turnip or cabbage. Small kohlrabis have the most delicate
flavor and texture. Unless it is very young and small, kohlrabi must
be peeled. Peel after steaming and boiling. Use raw in stir-fries or
add small chunks to stews and soups. Mash kohlrabi and mix with
potatoes for patties or croquettes. Fry in olive oil.
Kombu (kalm-boo)
Sea vegetable. Sold in flat, dark green strips about 2 inches wide.
Kombu may be added to soups for flavoring and to beans to
tenderize and help digestion. Natural form of MSG, it is valued for
its flavor enhancing properties.
63
Hearty Bean Soup with Kombu
1 Pound Navy beans

3 Medium Carrots, sliced
3 Medium Celery stalks, chopped
1 Large Onion, chopped
2 Medium Garlic cloves, mashed
3 Tablespoons Parsley, chopped
1 teaspoon Oregano
4 Cups Stewed tomatoes
1 3 inch strip Kombu
½ Cup Nutritional yeast
Sea salt and pepper
Soak beans overnight in enough water to cover. The next day, rinse
and drain. In a large pot sauté carrots, celery, onion and garlic in
olive oil until golden. Add beans, stewed tomatoes, parsley,
oregano and Kombu. Bring to a boil, lower heat and simmer
covered 1 hour or until beans are tender. Add water if necessary to
keep beans covered. Add nutritional yeast and sea salt and pepper
to taste. Keeps well up to one week in the refrigerator.
Kuzu (koo-soo)
A concentrated starch, high in minerals and calcium. Extracted from
the root of the kudzu vine. As a thickener substitute 1 Tablespoon
arrowroot powder or kuzu for 1 Tablespoon cornstarch. Sift kuzu to
remove lumps. Do not heat excessively.
Lablab bean
A black bean that must be shelled before cooking. Also called the
hyacinth bean. Popular in the Middle East.
64
LACTO VEGETARIAN
Vegetarian who includes milk and milk products as well as plant
foods in his or her diet.
LACTO-OVO VEGETARIAN
Vegetarian who does not eat meat but will eat animal byproducts
such as eggs and dairy.
Lecithin
A product made from soybeans. Very versatile. Makes pans
nonstick and is nontoxic. Mix liquid lecithin half-and-half with a good
cold-pressed oil such as extra virgin olive oil and store in a jar in a
cool place. To use, simply paint with a pastry brush on your pan. Or
use as a substitute for eggs: use 1 Tablespoon water with 1
Tablespoon soy (a) lecithin for each egg.
Lecithin Granules
Lecithin Granules can be combined with other products such as
Brewers Yeast, Wheat Germ and Soya Protein Powder to create a
nutritious pep-up drink. Lecithin has long been considered a brain
food, so jump start your mornings with a power shake!
Leeks
Delicate member of the onion family. When larger than 1 ½ inches
in diameter, they become woody. Clean them carefully. Use in any
dish in place of onions or garlic. To prepare, cut off the roots and
tops to where the green starts. Throw out the tops or use in stock.
Slice the leek down the middle almost to the root and hold under
running water. Gently pull each layer from the bulb and rinse well.
Drain. Try this puree as a side dish or as a stuffing for cherry
tomatoes. Cook 8 leeks. Drain and chop coarsely. For each cup
add 2 Tablespoons butter, ½ cup fresh breadcrumbs, sea salt and
pepper. Stir and simmer until blended. Add a bit of rice or soymilk if
it becomes too thick. Serve the puree hot with chopped parsley
sprinkled on top.
65
Legumes
Legumes are plants which house their seeds in double seamed
pods (clovers, peas, beans, lentils, lupins, soybeans, peanuts etc.).
Economically important legumes have a special relationship with
soil bacteria that transform nitrogen from air into nitrogen that can
be used by plants and animals. Pasture legumes and grain
legumes (pulses) nourish the soil as well as the animals that
eat them.
66
Many Baked Beans
½ Cup Dried navy beans

½ Cup Dried pinto beans
½ Cup Dried black beans
½ Cup Dried kidney beans
2 Medium Onions, chopped
1 teaspoon Dried mustard
14 ounce Can tomato sauce
Juice of 1 lemon
1 teaspoon Allspice
2 Tablespoons Light molasses
2 Tablespoons Brown sugar
1 Tablespoon Tomato ketchup
1 Tablespoon Soy sauce
1 Cup Water
Prepare beans by covering with 3 times volume water. Bring to boil

and boil gently for 2 to 3 minutes. Remove from heat and let stand
1 hour. Drain. In large saucepan, place beans and cover with 3
inches water. Bring to boil, reduce heat, cover and simmer 40
minutes. Sauté onions in olive oil for 5 minutes. In large casserole,
combine all ingredients and bake covered at 325º for 1 to 1 ½
hours. Add liquid if necessary.
67
Lemon grass
A citrus flavored herb used as an important ingredient in Thai
cuisine. On the fresh plant only the bottom 3 inches are used for
cooking while the rest may be infused for tea. It is also available
preserved or dried but once it is ground, quickly loses flavor. Grated
lemon peel can be substituted in the same quantity but doesn’t give
quite the same results.
Lentils
Lentils are leguminous seeds that come in various colors from white
to green, orange, pink and brown. Easily digested, they are valued
in vegetarian cooking for their high protein value. Use in burgers,
soups and casseroles. Cooking time varies. Approximate cooking
time 30 to 45 minutes.
68
Lentil Loaf
Try to choose firm tomatoes since the crunchy texture goes well
with the soft, cooked lentils.
1 Cove Garlic, minced
¾ Cup Red lentils, washed and picked over
1¼ Cups Water or vegetable stock
2 Medium Tomatoes, chopped
½ Cup Dry bread crumbs
½ Cup Fresh parsley, chopped
1 Large Egg, beaten
Line a 4 x 8 inch greased loaf pan with greased parchment paper.

In a saucepan melt butter over medium heat and cook garlic and
onion for about 3 minutes or until softened. Add lentils and stir to
coat. Add stock and bring to boil. Reduce heat and simmer, covered
for about 30 minutes or until lentils are tender. Mash lentils with a
potato masher. Stir in tomatoes, bread crumbs, lemon juice, parsley,
salt and egg. Pour into greased and lined loaf pan and bake at 350°
oven for about 1 hour until no moisture appears when a knife is
inserted in centre. Let stand for 10 minutes. Run knife around edge
and invert. Serve with gravy and mashed potatoes for a warm,
winter supper.
69
Lentil and Swiss Chard Soup
1½ Cups Brown lentils

6 Cups Water
10 Medium Swiss chard leaves, sliced
1 Large Onion, sliced
¼ Cup Coriander leaves, chopped
(alternate, parsley)
1 teaspoon Sea salt
¼ teaspoon Pepper
¼ Cup Lemon juice
Wash and pick over lentils. Boil 1 hour Shred chard. (Place leaves
flat on top of each other. Roll up like a pencil. Slice every ¼ inch.)
Sauté onions and garlic in olive oil. Add Swiss chard and fry until
leaves wilt. Pour this mixture into lentils. Add coriander, slat, pepper
and lemon juice. Cover and simmer 15 to 20 minutes.
Lentils and Prunes
1 Cup Lentils, cooked

1 Cup Dried prunes, cooked
¼ Cup Dry sherry
1 teaspoon Sea salt
1 teaspoon Lemon juice
Mash prunes. Add to lentils. Add sherry, sea salt and lemon juice.
Stir over low heat until heated. Serve as a side dish.
70
Lima
Also known as sieva beans, butter, beans, curry beans or pole
beans. Lima beans tend to be smaller than the large butter bean
and have a sweeter taste. Presoak both small and large varieties.
Approximate cooking time for small, 45 minutes to 1 hours; for large
1 to 1½ hours. Frozen limas are very tasty.
Linseed
Seeds of the flax plant. Primarily used for their oil.
MACROBIOTICS
Macrobiotics comes from Greek, macro meaning large and bios
meaning life. First coined by Hippocrates, the father of Western
medicine. Depends a great deal on Japanese foods and
seasonings since it originated in Japan. Later introduced to the
Western world by George Oshawa and his followers. Often
considered a self-healing diet. Some basic macrobiotic practices
include eating more whole grains, beans and fresh vegetables,
increasing variety in food selections and traditional cooking
methods, eating regularly and less in quantity, chewing more and
maintaining an active and positive life and mental outlook.
Maple syrup
A syrup obtained by tapping sap from the maple tree then boiling
and refining. Very sweet and concentrated. Substitute for honey. To
substitute for sugar use ¾ cup maple syrup for 1 cup of sugar.
Marjoram
A delicate herb best added towards the end of cooking. Often
confused with oregano but is sweeter and milder.
Matzoh
Unleavened wheat crackers. Finely ground matzoh is called matzoh
meal and is used in Jewish cooking in place of breadcrumbs.
71
Millet
Cereal-grain. Tiny and yellow, millet swells in cooking and doesn’t
have much flavor. Easy to digest. Available in many varieties. Use
in soups and gravies. Always store tightly capped in a glass jar in
the refrigerator.
Millet flour
Has a more pronounced flavor than all-purpose flour and it tends to
make baked goods coarse and dry. Replace up to 1/5 of any wheat
flour with millet flour.
Mirin
A sweet Japanese rice wine, pale yellow similar to sherry, used in
Japanese sauces and stir fires to mellow salty dishes. If mirin is not
available, substitute sugar or another sweetener in 1/3 the amount
of mirin called for or 2/3 cup dry sherry plus 1/3 cup sugar for 1 cup
of mirin. You may also substitute white wine or water.
Miso (mee-so)
Also called soy (a) bean paste. A highly nutritious thick paste made
from fermented soybeans, mixed with a grain and used as a
flavoring in many dishes. May also be made from other grains such
as brown rice or barley. Many varieties available. Light or white
miso is made with soy beans and rice, red miso with soybeans and
barley, dark miso with soybeans and Japanese koji beans. The
lighter version contains less salt. Extremely good for you. Miso has
a reputation for boosting the immune system. A simple drink can be
made using 1 Tablespoon dissolved in hot water. Many people take
on a daily basis as a substitute for coffee or soup. Do not boil but
add to dishes at the last possible moment. Boiling destroys valuable
digestion aiding enzymes. Use miso in place of anchovy paste.
Powdered misos have little taste and little nutrition. Natural,
unpasteurized miso is best. Keep refrigerated after opening.
72
Mochi (moh-chee)
Usually served as a sweet, mochi is made by pounding whole
cooked sweet rice until it becomes glutinous and chewy. It is
allowed to dry and harden, then is baked briefly in the oven where it
puss up into soft, chewy treats.
Molasses
A by-product of the sugar refining industry. Molasses is rich in
vitamins, iron, copper, phosphorus and potassium. Use as a
substitute for honey in cake, milk and bread recipes but keep in
mind the taste is much stronger than honey. Use ½ cup molasses
for ¾ cup sugar. Add ½ teaspoon baking soda for each cup
molasses added and use half the baking powder called for in the
recipe. Also reduce the other liquid in the recipe by 5 Tablespoons
for each cup of molasses used. As a substitute for molasses use 1
cup barley malt syrup (milder flavor), 1 cup sorghum molasses or
rice bran syrup for 1 cup black strap molasses.
Molasses and Maple Syrup No-Knead Bread
7½ Cups Whole wheat flour

6 teaspoons Granulated yeast
4 Cups Warm water
1 Tablespoon Maple syrup
4 Tablespoons Molasses (unsulphured)
Butter for greasing pan
Warm flour in 200º oven for 15 minutes. Sprinkle yeast over 1 cup
of warm water. Stir in maple syrup. Grease 2 large loaf pans. Mix
molasses with 1 cup of warm water. Combine warmed flour with
yeast and molasses. Add 2 cups of warm water and mix flour and
liquids thoroughly. The dough will be sticky. Turn dough into pans
and let rise 1/3 its size (about 45 minutes). Bake in a 375 º
preheated oven for 45 minutes. Cool 10 minutes, then turn out of
pan. Cool before slicing.
73
Morel
French mushroom, highly prized and delicious.
Mung bean
Also known as the green gram, golden gram, black gram or Oregon
pea, it is the most popular of the sprouting beans. Ranging in color
from green through yellow to golden and black, the olive green
variety is generally used for spouting and cooking. Tastes a bit
like peas.
Natural Grain Flours
• Whole Wheat (or graham) is made from the entire wheat

berry after it has been thoroughly cleaned.
• Cracked Wheat is cleaned wheat cracked or cut into angular
fragments.
• Rye Flour, milled from rye grain is usually mixed with wheat
for bread baking.
• Buckwheat Flour is made from the triangular seeds of the
buckwheat plant. Known by its speckles, it is a robust
favorite for pancakes.
• Soy Flour is ground from whole raw soybeans and is slightly
sweet-tasting. It is extremely rich in high quality protein and
is an excellent source of iron, calcium and B-vitamins
• Cornmeal is made from ground corn and gives a crunchy
sweetness to breads and other foods.
NATURAL HYGIENE
Diet based on eating fruits and vegetables with little preparation. A
person using this diet avoids fats and will not eat any two items of
starch, protein or fruit at the same meal. Cooking is very plain.
Animal foods, even meat are not excluded but are not encouraged.
Based on the belief that digestion is most efficient when one food
only is eaten at a meal.
Navy bean
Small white bean traditionally used in baked beans. Presoak.
Approximate cooking time 1 to 1 ½ hours. See Haricot.
74
Nori (nor-ee)
Edible seaweed packaged in paper-thin sheets. It is commonly
used as a wrapper for vegetarian sushi. Nori grows in tidal waters
on nets anchored on bamboo poles in shallow inlets. Once mature,
it is hand-harvested, washed, chopped and spread over bamboo
mats to dry into paper-thin sheets. Ranges in color from dark green
to dull purple. Before toasting, it is purple-black in color. Toasting
changes the color to deep green and enhances the flavor. To toast,
hold 2 to 3 inches above a gas or electric burner for 2 to 3 seconds
until it changes color from a dark purple to bright green.
Vegetarian Sushi
5 Sheets Nori
2 Cups Rice, short grain cooked
1 Green onion, cut into lengthwise strips
1 Carrot, steamed, cut into strips
1 Beet, cooked cut into strips
3 Tablespoons Umeboshi vinegar
2 teaspoons Maple syrup
Toast nori by holding over an electric or gas burner for 2 to 3

seconds until it turns color. Place on a bamboo sushi mat or
bamboo placemat. Mix vinegar and maple syrup together, and then
mix with rice. Wet hands and spread cooked, lukewarm rice over
nori, leaving ¾ inch bare at the bottom and 1-inch at the top. About
2 inches from the bottom make a horizontal groove across the rice.
In this groove place filling of green onion, Umeboshi and carrot. Roll
up the sushi like a jellyroll. Press the mat firmly all the time to keep
a uniform size and shape. Do not roll the mat in the sushi. Lightly
wet the end of the nori to seal. With a sharp wet knife cut the roll
into slices about ¾ inch thick. Serve with dipping sauces such as
tamari.
75
Nutritional yeast
Also called good-tasting yeast. A primary yeast full of B vitamins.
Has a cheesy flavor. Stir 2 to 3 Tablespoons in a cup of hot water as
quick pick me up drink. Sprinkle on dishes as a substitute for grated
cheese such as Parmesan or Romano. Use in soups, stews or as
an addition to vegetarian burgers. Flaked Nutritional Yeast is a
strain of inactivated yeast that has been grown on molasses. It has
a mild cheese-like or nutty flavour. Nutritional yeast is a popular
protein rich dietary supplement that can be sprinkled on many
foods, such as pizza and popcorn or added to baking recipes.
Imitation Chicken Flavoring
¾ Cup Nutritional yeast

1½ Tablespoons Onion powder
½ teaspoon Celery seed
1 teaspoon Basil
1 teaspoon Oregano
½ teaspoon Sage
2 Tablespoons Parsley
½ teaspoon Pepper
Blend together. Store in airtight container. Use to taste - 1 to 2

Tablespoons per ½ cup of liquid.
76
Low Fat Caesar Salad
Dressing
2 Tablespoons Almonds, ground
3 Cloves Garlic
3 Tablespoons Dijon mustard
¼ Cup Water
1 Large Romaine lettuce, torn into large pieces

Flaked almonds
Croutons
Place all ingredients for dressing in a blender or food processor and

process until smooth. Arrange lettuce in a large salad bowl and toss
with croutons. Toss with dressing or serve dressing on the side.
Sprinkle with flaked almonds.
Oat bran
Oat Bran comes from grinding and sifting hulled oats. Uses Oat
Bran in your baking to add great taste with the bonus of increased
fibre.
Oat flakes
Produced by rolling the softened whole oat grain. By the time most
grains are flaked, there is little nutritional value left. Stick to whole
grains when possible.
77
Oat flour
Delicious in quick breads and cookies. Makes baked goods moister,
chewier, and more crumbly. Contains some gluten. Oat Flour gives
a delicious oat flavour to pancakes, breads and other recipes that
use dough. In recipes where wheat flour is yeast and yeast is
added, substitute Oat Flour for 1/3 of the wheat flour.
Oatmeal
Produced by rolling and grinding the softened whole oat grain.
Often available in three grades, fine, coarse and medium. It is
generally used for making porridge and granola. Add to bread,
cakes, muffins and cookies. Organic Rolled Oats make a
wholesome hot breakfast cereal or baking ingredient. For a single
serving, stir 1/3 cup rolled oats into 2/3 cup boiling water. Simmer
for 20 minutes, while stirring frequently.
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Oatmeal and Lentil Burger

1 Medium Onion, finely chopped
1 Cup Mushrooms, finely chopped
½ Cup Fresh parsley, finely chopped
1 Can Lentils, drained and rinsed, 19 ounces
½ Cup Quick cooking rolled oats
3 Tablespoons Parmesan cheese, grated
2 Tablespoons Raw almonds, chopped
¼ teaspoon Pepper
Heat oil over medium heat in non-stick skillet. Cook onion, stirring
occasionally until soft. Add mushrooms and parsley and cook,
stirring until starting to brown. In a bowl mash lentils, stir in
mushroom mixture, rolled oats, cheese almonds and pepper. Shape
into 4 large of 6 medium patties, about ¾ inch thick. Cook patties in
greased skillet over medium high heat until golden on each side.
Serve on toasted roles with lettuce, sliced tomato and cucumber.
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Oatmeal and Sunflower Seed Apple Crisp
Is there anyone who doesn’t like apple crisp? This recipe has the
added benefit of oats, wheat germ and sunflower seeds.
4 Cups Apples, peeled, cored and chopped

1 Tablespoon Whole wheat flour
4 Tablespoons Turbinado sugar
1 teaspoon Cinnamon
Pinch Sea salt
Combine ingredients and place into lightly oiled casserole dish.

Press on topping and bake at 350º for 25 to 35 minutes.
Topping
¼ Cup Wheat germ
¼ Cup Whole wheat flour
1 Cup Oatmeal
¼ Cup Butter
1/3 Cup Turbinado sugar
3 Tablespoons Sunflower seeds
Okra
Okra has a gluey texture when cooked which many people don’t
like. Use it to thicken soups or stews.
Orange flower water

A clear liquid, sometimes with a light orange hue. An extraction from
orange blossoms by steam distillation. Middle Eastern. Popular in
Turkish delight, sorbet, syrup and pastries.
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ORGANIC
Produce grown without the use of chemical such as pesticides or
synthetic fertilizers. May not look as nice as typical product but you
won’t be eating all those poisons and toxins. A certified organic
product means that the product has been inspected by a third-party
agency to verify organic authenticity to the consumer.
Olive oil
Olive oil is a good source of monounsaturated fat. Unlike saturated
fats such as those found in butter and eggs, monounsaturated fats
help to reduce cholesterol levels. Use extra virgin olive oil whenever
possible. Explain extra virgin
Onions
Popular belief is that onions contribute greatly to good health. Use
many when possible for health and for taste. Try as a dish in
themselves. For onions stuffed with sauerkraut, skin and parboil 5
onions. Cut a slice from top and remove all but ¾ inch of shell.
Chop the removed pulp and combine with 1 cup drained
sauerkraut, ½ cup fresh breadcrumbs, ¼ teaspoon sea salt and ¼
teaspoon caraway. Heap the mixture in the onion cases and
sprinkle with buttered crumbs. Bake in a pan in the oven with a little
water until heated and tender, about 35 minutes at 400º.
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Sweet Onion Soup
1½ Cups Spanish onion, sliced

1 Tablespoon Olive oil
1 Tablespoon Whole wheat flour
½ Cup Apple cider
1 Tablespoon Tamari or Soya sauce
4 Cups Vegetable stock
French stick, toasted
Gruyere cheese, optional
Sauté slice onions in oil 2 to 3 minutes. Season with sea salt and
pepper. Add flour. Cook over medium heat, stirring continuously for
2 minutes. Pour in cider, bring to a boil and reduce by half. Bring
vegetable stock to boil in separate pan and while boiling, pour over
onions. Add tamari. Simmer 30 minutes. Top with toasted French
bread and grated Gruyere cheese. Broil until cheese is bubbly.
Organic evaporated cane sugar

The difference between organic evaporated cane juice and sugar is
simple; there aren’t nearly as many processing steps and it’s
organic. It is a first crystallization sugar made directly from organic
juice and not from raw sugar which requires further processing. The
result is a minimally processed organic sweetener with a light tan
natural color and neutral flavor. Substitute in equal quantities for
refined white sugar.
Oyster mushroom
Another name for the Abalone mushroom, Chinese mushroom and
Hiratake mushroom. Pale and silvery with stems at one side. Tastes
remarkably like oysters. May be sliced and used in stir-fries.
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Paprika
There are two varieties of paprika, hot and sweet. Hungarian
paprika is a delicate and sweet spice made from dried, ground
sweet red peppers. Hot paprika may be used in place of cayenne.
Parsnip
Very sweet root vegetable. Even the large parsnip roots stay sweet.
Thin slice and sauté in butter or oil. Add to stews and casseroles.
Use in pies or puddings similar to pumpkin.
Peanut butter
Unhomogenized peanut butter without sweeteners, preservatives or
stabilizers works best for cooking. Try grinding your own in a
blender or food processor. Use 1 ½ /to 2 Tablespoons vegetable oil
to 1 cup of peanuts. Include the skins for good taste. Refrigerate to
preserve freshness and keep the oil from separating. If it separates,
stir the peanut butter. Gently heat in microwave for easier handling.
A Different Peanut Butter Sandwich
If you have one of those children who only want peanut butter
sandwiches, try this for something different.
2 Slices Whole-wheat bread

Peanut butter
½ Cup Shredded carrots
Lettuce or alfalfa sprouts
Very lightly toast the bread and spread with peanut butter. Top with
carrots, lettuce and alfalfa sprouts. Cut into triangles and wrap for
lunch.
PESCO-VEGETARIAN
Vegetarian who also eats fish.
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Peppita
Mexican pumpkinseed, light green in color. Has a soft hull and
therefore the entire seed may be eaten.
Pimento
Cooked red sweet pepper. Use to add color to dishes. Usually
found in supermarkets in small jars.
Pinto beans
A variety of navy bean with a mottled brown or speckled
appearance that changes color to pink when cooked. Substitute for
kidney bans in chili, or use half kidney, half pinto. Use in soups and
salads. Traditional for refried beans. Pre-soak. Approximate cooking
time 1 to ½ hours.
Polenta
A cereal made from cornmeal and water. Can be used as a
substitute for rice with stews, as a base for casseroles and for
pizza dough.
Polenta
6 Cups Water
2 Cups Yellow corn meal
Sea salt
¼ Cup Butter
¼ Cup Parmesan cheese, grated
Bring the water to a boil and slowly pour in the corn meal, stirring
constantly. Add sea salt and butter. Cook and stir on low for 20 to
30 minutes. It should be thick, smooth and soft. When it is ready stir
in Parmesan and cook 3 to 4 minutes. Serve with tomato or
mushroom sauce.
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POLLO-VEGETARIAN
Vegetarian who eats poultry (chicken, duck, and game birds: often
called white meat) but does not eat red meat.
Portobello mushroom
Impressive in size and appearance, the Portobello mushroom can
range up to 6 inches in diameter. Portobellos have a deep, meat-
like texture and flavor. Keep refrigerated in paper bags for 7 to 10
days. Serve whole or sliced, grilled, baked or deep-fried. Excellent
stuffed as an appetizer, side dish or entrée. A great substitute for
meat in a sandwich or entrée. Use as a meat alternative in a
vegetarian entrée such as Portobello lasagna.
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Portobello Lasagna
1 Package Fresh spinach

2 Medium Portobello mushrooms, chopped
1 Small Onion, chopped
1 Jar Spaghetti sauce (your choice)
1 Jar Marinated artichoke hearts,
drained and chopped (6 ounces)
1½ teaspoons Pepper
8 Ounces Spinach lasagna
8 Ounces Mozzarella cheese, sliced
1 Cup Cottage cheese
1 Cup Parmesan cheese
Clean spinach. Place spinach with water still clinging to leaves in a

saucepan, cover and cook about 5 minutes until wilted. Drain and
reserve cooking water. Press out excess moisture and chop
coarsely. In a large saucepan, heat oil over medium high heat and
sauté onion and mushroom for 5 minutes. Stir in spaghetti sauce,
artichoke hearts, spinach and pepper. Add enough water to
reserved spinach juices to make 2/3 cup and stir into spaghetti
sauce. Bring to a boil, reduce heat and simmer 30 minutes. Cook
noodles until tender but firm or use fresh noodles and don’t worry
about cooking.
Spread about 1 cup of sauce in a 13 x 9 inch baking dish. Layer
with one quarter of noodles, then one-quarter of sauce. Top with 1/3
of mozzarella, cottage cheese and ¼ cup of Parmesan. Repeat
layers twice. Arrange remaining noodles over top, spread with
remaining sauce and sprinkle with remaining Parmesan. Bake in a
350° oven for 30 – 35 minutes until bubbly. Let stand 5 minutes
before serving.
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Potato flour
A very fine flour made from crooked, dried and ground potatoes.
Potato flour makes a good crispy batter for deep-frying. May be
used to thicken sauces but like arrowroot has little holding power.
Use 1 Tablespoon to thicken 1 cup of liquid. Replace up to 1/4 of
any wheat flour in a recipe with potato flour. Substitute 5/8 cup
potato flour for 1 cup all-purpose flour.
Potato starch
Also known as potato flour, potato starch is fine textured, gluten-
free flour made from cooked, dried and ground potatoes. It is used
to thicken sauces and add higher volume to bread making. In cake
making, you can substitute cornstarch for the same amount of
potato starch. Although similar to cornstarch, potato starch loses its’
ability to thicken if overheated. Provides a glossy texture and will
not become cloudy in sauces. Particularly good for fruit sauces
since it does not add any taste.
Pulses
Pulses are chickpeas, beans, peas, lentils and other cool-season
legumes that are grown for human consumption. Soybeans are
generally not considered a pulse because they are a summer crop.
Pulses are an important source of protein in the diets of many
people around the world.
Pumpkin
A member of the squash family. Eating or sugar pumpkins are
small, usually less than 7 pounds. They will trim down to about ½
their weight. Substitute for winter squash in most recipes.
Microwave; cut in 2-inch chucks in a covered dish about 8 minutes.
A cooked pumpkin makes a beautiful serving container for soup or
rice dishes.
Pumpkin seeds
Including pumpkin seeds in your daily diet is especially important
for men as pumpkin seeds contain zinc, a mineral associated with
prostate health. Pumpkin Seeds are raw, not roasted and can be
eaten as a snack or used in baking.
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Pysllium
Psyllium Seed Husks are a well known intestinal cleanser and of
the best sources of dietary fibre. Mix 1 teaspoon of psyllium seed
husks in 1 cup liquid and drink. It is important to increase daily
water consumption is using Psyllium.
Quinoa
One of the three staple foods of the ancient Inca civilization, along
with corn and potatoes. Becoming more popular, quinoa is an easy
to prepare seed grain. Organic Quinoa Grain is a unique nutty
flavored ancient grain. Enjoy this gluten free grain as a side dish or
add it to your main dishes. For a single serving add ¼ cup of quinoa
to ½ cup of water. Bring to a boil. Reduce heat, cover and simmer
for 15 to 20 minutes.
Quinoa with Apples and Cranberries
1 Cup Quinoa
2 Cups Water
½ Cup Apples, chopped
1/3 Cup Cranberries, dried
½ teaspoon Cinnamon
Almond, rice or soy milk
Honey or brown sugar
Rinse quinoa and add to water; bring to a boil. Reduce heat;

simmer for 5 minutes. Add apples, cranberries and cinnamon.
Simmer until water is absorbed. Serve with milk and sweeten to
taste with honey or brown sugar.
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Quinoa and Bean Chili Burgers
Vegetarian burgers tend to be softer than their meat equivalents. To

compensate, serve on a toasted roll, with crisp lettuce and tomato
to add crunch. You can bake these burgers ahead of time then
simply reheat in an oiled, nonstick skillet.
1 Cup Water
½ Cup Quinoa, rinsed
2 Cups Bean flakes
1½ Cups Boiling water
½ teaspoon Onion powder
½ teaspoon Garlic powder
1/8 teaspoon Cayenne
2 teaspoons Chili powder
1 teaspoon Cumin
½ Cup Cilantro, chopped
½ Cup Red bell pepper, chopped
2 Medium Green onions, chopped
½ Cup Bread crumbs
Bring 1 cup water to a boil in a small saucepan. Add quinoa. Cover

and simmer 15 minutes. Place bean flakes in a medium-sized bowl.
Stir in boiling water. Cover and let stand 5 minutes. Combine 1/2
cup cooked quinoa with beans, onion powder, garlic powder,
cayenne, chili powder, cumin, cilantro, green onions, red bell
pepper, breadcrumbs and sea salt. Mix well. Lightly flour hands and
divide mixture into six equal balls. Flatten each ball into a ¼ inch
thick cake. Bake on parchment paper in a 350º oven for about 30
minutes, turning every 10 minutes.
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Quinoa flour
Higher in fat than all-purpose flour, so it tends to make baked goods
moister. Replace up to 1/2 of the wheat flour in the recipe.
Raisins
Raisins are sun-dried grapes. The word raisin comes from the Latin
racemus and means a cluster of grapes or berries. Organic
Thompson Raisins are plump and juicy Californian raisins grown
without pesticides or chemical fertilizers.
90
Low Fat Power Muffins
1 Cup Wheat bran

½ Cup Wheat germ
1 Cup Buttermilk*
1/3 Cup Unsweetened applesauce**
2 Large Egg whites
2/3 Cup Brown sugar, unpacked
½ teaspoon Vanilla
1 Cup Whole wheat flour
½ Cup Raisins
½ Cup Walnuts, chopped
· *Alternatively, use 1 Tablespoon lemon juice in one cup

measure then add skim or 1% milk to to one cup mark. Let
stand a few minutes.
· ** Or use pureed prunes sold as baby food.
Mix together wheat bran, wheat germ and buttermilk. Let stand.
Combine applesauce, egg whites, brown sugar and vanilla. Add wet
ingredients to buttermilk-bran mixture.
Continued on following page.
91
Low Fat Power Muffins continued
Measure flour, add other dry ingredients to flour and mix well. Add
to first mixture and stir. Add raisins and walnuts. You can make
delicious variations of this recipe by substituting raisins with
chopped dried apricots or dried cranberries. You may use low fat
yoghurt or pureed prunes instead of applesauce. Use Teflon muffin
tins and you won’t need to use any fat. If you are not using coated
pan, use muffin liners or put some canola oil on a paper towel and
wipe the tins. Cook at 350° for 15 minutes or until a toothpick
inserted in middle of the muffin comes out clean. Muffin hint: The
easier a paper cup pulls away from the muffin, the more fat the
muffin contains.
Rice
Typical white rice is a polished long or short grain rice from which
the husk, germ and outer layers have been removed in processing.
Wash rice in a wire strainer. Cover rice with water so the level is
about 1 inch above the surface of the rice. Add oil and sea salt if
desired. Adding 1 or 2 drops of cooking oil to the cooking water
helps keeps the grains separate. Bring to a boil, reduce heat and
simmer covered until all the water is absorbed. Be sure your pan is
large enough. Rice will triple in bulk when cooked. Once the rice
comes to a boil, try not to stir or use a fork. The fork will cause less
damage to the rice. If you must hold rice before serving, put in the
oven at the lowest heat and keep tightly covered. To reheat leftover
rice, break up clumps and place in a greased casserole. Dot with
butter and bake at 325º for about ½ hour. In a microwave, cover
and heat about 1 minute per serving. You can reheat frozen cooked
rice without thawing. Your heating time will increase by about 50%.
Once the rice defrosts, break up the clumps. Moisten your hands so
the rice doesn’t stick. Fluff with a fork.
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Low Fat Rice Pudding
Do you love rice pudding but not the calories when it’s made with
cream and eggs? This low fat rice pudding tastes as good if not
better. Rich and creamy, some fat – but good fat – and lots of fiber.
Quit buying all those mini-puddings for children’s lunches and try
this instead.
1 Cup Water
Pinch Sea salt
2/3 Cup Rice, uncooked
1 Cup Almonds, whole blanched
4 Cups Water
½ Cup Raisins optional
3 teaspoons Cornstarch
3 teaspoons Water
¾ Cup Honey
1 teaspoon Vanilla
Cinnamon
Bring water and sea salt to a boil, add rice, lower heat and simmer
until all the water is absorbed, about 5 to 10 minutes. In a food
processor or blender, chop almonds until fine. With the motor
running, pour the water slowly into the chopped nuts. The water and
nuts will turn milky white. Add all the nut and water mixture along
with the raisins to rice. Bring to a boil, lower heat and cook, stirring
frequently for 30 minutes. Add honey and cook 15 minutes more.
Dissolve cornstarch in 3 teaspoons water and stir into pudding.
Cook for 5 minutes. Remove from heat. Stir in vanilla. This pudding
thickens as it cools. Let cool to room temperature or refrigerate.
Sprinkle with cinnamon.
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Rice semolina
When grains, such as rice are ground, they are referred to as
semolina. Rice flour is used in baby foods, rice crispies, crackers,
chips, snacks, and coating (batter) applications to provide different
textures. Popular for use as a thickening agent and for making
cakes and cookies. Rice Semolina consists of coarsely ground
whole rice separated from the chaff. It can be eaten as a hot cereal
or used in cooking, baking and pasta making.
Rice wine vinegar

A clear pale yellow, slightly thick, mild vinegar mad from fermented
rice. You may substitute apple cider vinegar with good results.
Rutabaga
Although many people think rutabagas are the same as turnips,
they’re not. A rutabaga is yellow-orange in color with large fleshy
leaves. Their large roots are high in Vitamin A and are sweeter and
stronger flavored than turnip.
Rye flour
Available in dark or light. Dark rye flour is made from the whole
grain. Light rye flour uses partially husked rye grains.
Saffron
Saffron threads are the dried stamens of the saffron crocus. Used
mainly to add color since it has little flavor. A very expensive spice
but a little goes a long way.
Sake
A rice wine. In Japan, sake refers to all liquors. It is used as a
seasoning in cooking and should be added in time to simmer for a
few minutes.
Salsify
Root vegetable. Often called the oyster plant or vegetable oyster.
Oyster-like flavor. You may substitute for scorzonera. Use chopped
in hash or pureed. Darkens when cut.
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Salt
Manufactured table salt contains various additives including sugar.
Since it contains additives, it is insoluble in water and settles in the
bloodstream and hardens the arteries. Typical table salt comes from
common salt extracted from the earth. Rock salt is obtained from
salt mines. Evaporating seawater produces sea salt.
Salt substitute
• Use herb blends.
• Mix together 1 Tablespoon each of dry mustard, garlic
powder, onion powder and paprika. Add 1 teaspoon of basil
and thyme and 1 ½ teaspoons of cayenne.
• Use sea vegetables such as powdered kelp, dulse, and
miso.
• Use umeboshi plum paste or tamari.
Scallions
A fancy name for green onions.
Scorzonera
Root vegetable. Sometimes called black salsify. You may substitute
for salsify. Oyster-like flavor. Use chopped in hash or pureed.
Darkens when cut.
Sea greens
Dried sea vegetables. Some are best only in soups or side dishes,
while others may be incorporated into almost any kind of dish.
Sea salt
Sea Salt is salt obtained from the evaporation of ocean or seawater.
Common table salt is made chemically rather than mined and
usually contains sugar as a cheap filler as well as aluminum. Sea
salt is the only natural salt available today. It has all the minerals
intact and has a good potassium/sodium balance. Taste is similar to
common table salt, however, sea salt is slightly stronger, and you
won’t need to use as much in cooking
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Seitan
Also called wheat meat. A chewy, meat-like vegetable protein made
from wheat flour, which is cooked and seasoned.
Sesame oil
Oil made from roasted sesame seeds. Dark sesame oil is used for
seasoning, not for cooking, as it burns easily and loses its
distinctive, nutty flavor when overheated.
Sesame seeds
Seeds from the sesame. Rich in vitamins and minerals. High in
calcium. Sprinkle on tope of breads.
Semolina
A product of the starchy part of the wheat grain. Available as
medium or coarse meal. Use in cakes or pastas.
Shallots
A small member of the onion family that grows in clusters with a
delicate shape, color and flavor. Substitute green onions.
Shitake
Asian mushroom sold fresh or dried. To soften the dried variety,
submerge in boiling water, cover and soak for at least an hour. After
soaking, cut the caps from stems and slice thinly to add to sautés,
stews or soups. Add the soaking liquid to stocks or sauces.
Shortening
Since shortening is hydrogenated oil that is full of saturated fats,
substitute ¾ cup vegetable oil for every 1 cup shortening.
Soba
Often called Japanese pasta, soba noodles are made from
buckwheat flour. Soba are brownish-gray, flat and thin. They vary in
texture and density. Use in miso broth or in pasta salads.
96
Sorghum
Sweetener. As a substitute for 1 cup sugar, use 1 cup sorghum
molasses and ½ teaspoon baking soda and reduce other liquids in
the recipe by ¼ cup per cup of molasses.
Sorrel
A green vegetables, sometimes classified as an herb. Looks like
spinach. Turns yellow green when cooked and has a slightly
pungent, lemony taste. Use in soups, sauces and salads.
Soy (a) bean

There are two main types of Soya beans: the edible vegetable bean
and the commercial field bean that is used to make oil and flour.
Soy (a) cheese

Just as there are different varieties of cheese made from milk, so
are there different varieties of Soya cheese: Parmesan, mozzarella,
processed, cheddar, to name a few. Although close to traditional
milk based cheese, the texture is different. Don’t give up after the
first taste. Try different brands. Soya cheeses seem to work best on
dishes that are heated and the cheese melts such as lasagna or
pizza.
Soy (a) flour

Made from ground soy beans. High in protein, but has a very strong
flavor. Used mainly in bread making to help boost protein content.
Soya Flour is a low fat flour. Add this product to your favorite
recipes to increase nutritional value. Soya flour is gluten free and
can be used in place of wheat flour. Replace up to 1/4 of any wheat
flour and increase the liquid in the recipe. Reduce oven
temperature by 25º.
Soy (a) grits

Crushed soy beans. Add to home-baked breads, cookies and
crumble toppings.
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Soy (a) milk

The vacuum-packed soy milk commonly found in supermarkets and
health food stores will keep unopened for six months and opened
for refrigerator for seven days. Check the package for expiry date.
May be substituted, cup for cup, for milk in cooking and baking.
Soy (a) nuts

Soya nuts are a great snack alternative to peanuts and other nuts.
These tasty treats are a source of soy protein and soy isoflavones.
A 25 gm serving contains approximately 9 gm of soy protein and 70
g of isoflavones. Try these tasty treats you will be surprised.
Gorp
Many campers are familiar with gorp; a trail mix food consisting of
dried fruit and nuts. Perfect for an energy boost. Try this one or
create your own. Happy trails!
2½ Cups Raisins
½ Cup Soy (a) nuts
½ Cup Sunflower seeds, raw
½ Cup Sesame seeds
½ Cup Coconut, dried and shredded
½ Cup Chocolate or carob chips
Mix everything together and enjoy.
Soy (a) sauce

True soy sauce or shoyu is naturally brewed and aged many
months in wooden barrels. It tastes better than commercial soy
sauces that are mass produced quickly and do not usually contain
wheat. Check the ingredients for wheat to get a good, flavorful soy.
Kikkoman brand is a good choice. Tamari is similar to shoyu but
does not contain wheat so is suitable for those with wheat allergies.
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Spelt flour
Most people with wheat allergies tolerate spelt. Spelt flour tends to
make baked goods heavier, so consider increasing the baking
powder so that the product rises more and is not as heavy. Great
for making pasta and bread. Spelt Flour is an organic flour that can
add great taste and nutrition to your favorite recipes. Since this
flour contains gluten, Celiacs should only use it under the
supervision of a doctor.
Spinach
Washed, trimmed spinach leaves will microwave tender in 3
minutes in a covered dish. Don’t cook spinach in aluminum as it
picks up an acidic taste. (Better, yet don’t ever cook in aluminum,
believed to be linked to Alzheimer’s disease.) To wash spinach, fill a
sink or large bowl with lukewarm water, plunge the spinach leaves
under the water and sprinkle generously with sea salt. The grit will
settle to the bottom of the sink. Lift the leaves and place into a
colander. Drain the skin and repeat the process 2 or 3 times. It is
important to lift the leaves so the dirt is left behind in the sink.
Split pea
Highly digestible, dehydrated peas. Yellow have a milder flavor than
the green but both may be used interchangeably. Approximate
cooking time 1 to 1 ½ hours.
Sprouting grains, beans and peas

Use organic seeds. For about 1 pint of sprouts, soak overnight ¼
cup seeds (alfalfa, red clover, fenugreek, mustard, radish, sesame,
sunflower, any grains, beans or peas) in 1 cup of water. Place the
seeds in a 1 quart wide-mouthed jar. Cover the top with nylon mesh
or cheesecloth and secure with an elastic. Keep the jar in a dark,
warm cupboard. Don’t let the light in but let it breathe. Rinse the jar
and drain well three times daily. Sprouts should grow within 3 to 5
days although mung and soybeans may take 6 to 8 days.
Refrigerate sprouted seeds in a loosely covered contained for a day
or two.
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Star anise
A strong, aromatic spice used in Chinese and Southern Asian
cooking. The spice is a brown star-shaped pod. Break off 1 or 2
points from the cluster and tie in cheesecloth to simmer in the
cooking food. Chinese Five Spice Powder contains star anise and
may be used as a substitute.
Stevia extract
A natural sweetener with virtually no calories or aftertaste. Stevia is
a perennial shrub of the aster family, with incredibly sweet, small
leaves. The leaves when dried and ground fine can be used as a
natural sugar substitute. A teaspoon of dried stevia leaves is
sweeter than a cup of sugar. Stevia is a safe, all-natural alternative
to artificial sweeteners and refined sugar. Since Stevia does not
break down when it is heated, it can be used in foods that are
baked or cooked. Stevia does not caramelize, brown, or crystallize
like sugar does, so meringues and caramel may be difficult to
make. Stevia extract is 200 to 300 times sweeter than sugar. Use 1/
4 teaspoon of Stevia Extract for 1 cup of sugar.
Steel cut oats

Steel cut oats are obtained from whole, hulled and cleaned oats,
stabilized through kiln-drying. The whole groat is then cross-sliced
with sharp steel blades. Steel cut oats are a welcome addition to
bread and other baking.
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Substituting Flours
Always dependant upon the recipe, some substitutions will work
well, others will not. Largely it will be a preference of taste. Be
prepared to experiment. The following suggestions may help.
• Since rice flour and cornmeal tend to have a grainy texture,

a smoother texture may be obtained by mixing the rice flour
or cornmeal with the liquid called for in the recipe. Bring this
mixture to a boil and cool before adding the other
ingredients.
• Use Soy flour in combination with another flour, not as the
only flour in a recipe. Soy flour does not have gluten, and by
itself has an unappealing taste.
• A longer and slower baking time may be required. This is
particularly true when the product is made without milk
and eggs.
• Natural grain flours do not make satisfactory yeast breads
since have little or no gluten.
• Baking muffins or biscuits in smaller sizes produces a better
texture. Cakes can be dry when natural grain flours are
used. Try frosting or storing cakes in closed containers.
These combinations of flours work well together:

• 2 cups rice flour, 2/3 cup potato flour, 1/3 cup tapioca flour
• 1/2 soy flour and 1/2 maize cornflour (cornstarch).
• 1/2 soy flour and 1/2 potato flour.
• 1/2 soy flour and 1/2 rice flour
• 1/2 soy flour, 1/4 potato flour, 1/4 rice flour.
For most recipes you may substitute any of the following for 1 cup
of wheat flour:
• 1 cup corn flour
• ¾ cup coarse cornmeal
• ¾ cup rice flour
• 1 scant cup fine cornmeal
• ¾ cup potato flour
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Sugar, white
As a substitute for 1 cup of white sugar:
• Use 1 cup evaporated organic cane sugar
• Use 1 cup date sugar
• Use ¾ cup maple syrup and reduce other liquids by 2
Tablespoons
• Use ¾ cup honey and reduce other liquids by ½ cup per 1
cup of honey and bake at 25º lower
Sultanas
Dried seedless white grapes. Paler in color than currants and
raisins and in the between the two in size. Substitute raisins.
Sunshine Sultana Salad
You won’t have to persuade your children to eat their carrots when
you serve this dish.
1½ Cups Carrots, shredded

2 Cups Pineapple, crushed, drained
½ Cup Coconut, shredded
½ Cup Sultanas
Mix everything together. Serve chilled.
Summer savory
An herb, similar but milder than thyme.
Sun-dried tomatoes
Sun-dried tomatoes add a concentrated tomato flavor to salads,
sandwiches and pasta dishes. Dice the tomatoes or cut into slivers.
If packed in oil, save the oil and use in salads and marinades. Sun-
Dried Tomatoes are a great way to add richness to foods and
thicken soups, stews, dips and sauces. To best enjoy the texture
and taste of sun-dried tomatoes in a salad or on pizza presoak in
hot water for about 10 minutes.
102
Sunflower seeds
Tiny, delicious seeds rich in B complex, vitamins, protein, vitamin E
and many minerals. Add to salads or eat as a snack. Sunflower
seeds are a great snack for kids. These seeds can be roasted and
lightly salted, but provide the most nutritional beneficial if eaten raw.
Use them as a topping on your favorite recipes.
103
Sunflower Seed Pate
1½ Cups Sunflower seeds

½ Cup Whole wheat flour
½ Cup Nutritional yeast
1 Medium Potato, grated
3 Cloves Garlic, minced
1 Stalk Celery, chopped
3 Medium Carrots, grated
2 Tablespoons Soy (a) sauce
1¼ Cups Water, warm
1 teaspoon Basil
1 teaspoon Sage
1 teaspoon Sea salt
¼ teaspoon Pepper
Puree sunflower seeds in blender, food processor or by hand with

mortar and pestle. Mix all ingredients. Shape into loaf and press
into well-greased loaf pan. Bake at 350º for 45 minutes to one hour,
until golden brown. Don’t let it get too dark. Cool before turning out.
Serve with crackers or as a sandwich spread. Refrigerate or freeze
1 inch pieces wrapped in plastic wrap.
104
Sweet potatoes
Often mistakenly called yams, a sweet potato is the root of trailing
vines belonging to the morning glory family. Substitute for pumpkin
in cake, bread and cookie recipes. Bake in the oven like potatoes.
High in vitamin A. Also high in calories. A 3-½ ounce sweet potato
baked in its skin has almost 150 calories.
Swiss chard
Also called silver beet. This remarkable green-leafed vegetable is
surprisingly hardy, easy to grow and can be harvested until the
snow falls. Use where you would use cooked spinach. Good in
lasagna and soups.
105
Stuffed Swiss Chard
25 Large Swiss chard leaves

Stuffing
1½ Cups Onion, chopped
¼ Cup Olive oil
1 Cup Long grain white rice, cooked
½ Cups Brown lentils, cooked
1 Cup Tomatoes, chopped
Sea salt and pepper to taste
Sauce
1 teaspoon Sea salt
½ Cup Lemon juice
½ Cup Olive oil
Water
Gently fry onions in olive oil for 2 to 3 minutes. Turn into a bowl and
add remaining ingredients. Add sea salt and pepper to taste. Cut
Swiss chard into 4 inch squares (approximately 50). Dip briefly in
boiling water or microwave briefly to turn barely limp Drain and
place shiny side down. Place scant 1 Tablespoon stuffing in middle
and roll up like a miniature cabbage roll. Pack rolls flap side down in
a pan lines with extra leaves. Mix all sauce ingredients and spread
some between layers. Pour remainder over top. Invert a plate or lid
on top of rolls to keep them in place while cooking. Add enough
cold water to cover rolls. Bring to a boil on medium heat. Reduce
heat and simmer for 45 minutes. Remove from heat and let sit for
30 minutes. Serve lukewarm or cold.
106
Tobasco Sauce
A thin, hot sauce made from red chili peppers from the Tobasco
region of Mexico. Also contains vinegar and salt.
Tahini (ta-hee-nee)
Tahini is a creamy paste ground from sesame seeds. Not to be
confused with sesame butter that is thicker, stronger and made
from roasted and pressed, unhulled sesame seeds. High in protein,
calcium and phosphorus.
Tamari (ta-ma-ree)
A naturally fermented sauce made from soybeans that do not
contain chemical additives or sugar often found in other kinds of
soy (a) sauce. Looks like a thick soy (a) sauce. Used as a
seasoning and as a substitute for salt in Asian cooking. This by-
product of miso is invaluable for special wheat-free diets. Serve
with sushi or on rice. Rich and slightly salty. Substitute naturally
fermented soy (a) sauce.
Tamarind sauce
A brown fruit sauce with a flavor reminiscent of lemon. The
tamarind is a brown pulpy fruit in a brown rectangular pod with a
thin shell. Tamarind is acidic and is used much like lemon juice.
Although lemon juice has a different taste, it can be substituted for
tamarind at a ratio of 2 to 1.
Tempeh (tem-pay)
From Indonesia. A yellow-brown cake of compressed soybeans
injected with a culture that creates fermentation. Has a crumbly
texture and a pronounced acrid taste. High in protein, low in fat and
cholesterol-free. Unlike tofu, it has a high fiber content and the fiber
is easily digested. Use like meat in curries, stews, soups,
sandwiches, kebabs or marinate and add to stir-fries. Stale tempeh
can be bitter or soggy when cooked, so try to buy as fresh as
possible. Most natural food stores sell it frozen. Slice or cube
tempeh when it is partially thawed to avoid crumbling.
107
Textured vegetable protein (TVP)
Usually an extraction of oil soy, wheat or cottonseed flours. Food

processors have been using TVP for years to reduce cost and
improve stability in commercial foods. TVP is used by vegetarians
as a meat replacement. TVP absorbs and retains moisture from the
food with which it is combined. TVP is available in chunks or
granules similar to ground meat. It is bought dry then reconstituted
as needed for cooking. Textured Vegetable Protein is made from
soya flour that has been extruded to form granules. TVP has the
ability to look like, feel like and in some cases, taste like meat. For
this reason it is extremely popular among vegetarians. Try TVP is
chili or stews or any recipe that calls for ground beef.
108
Slow Cooker Spaghetti Sauce
2 Large Onions, chopped

1 Cup Textured vegetable protein granules
2 Cups Mushrooms, sliced
1 Can Stewed tomatoes, 28 ounces, chopped
2 Cans Tomato paste, 6 ounces each
1½ Teaspoons Oregano
1 Teaspoon Basil
1 Tablespoon Parsley flakes
1½ teaspoons Sea salt
¼ teaspoon Pepper
Sauté onions, garlic and vegetable protein in enough olive oil to

coat all. Sauté until onions are transparent, about 5 to 10 minutes.
Add mushrooms and fry for 5 minutes more. Mushrooms should not
be too limp. Combine all ingredients including juices and frying oil in
slow cooker and cook on low for 8 to 10 hours.
109
Tofu
Also called soya (soy) bean curd. Tofu is made from beans in a
similar way to that of making cheese from milk. Dried soybeans are
soaked in water and mashed to extract the soymilk. The pulp is
removed and magnesium chloride is added to form curds that are
then pressed into creamy-white blocks. There are basically three
types of tofu: soft, medium or firm. Soft tofu is different from other
types in that the curds and whey are not separated. Medium is what
is usually sold as fresh tofu in health food or oriental grocery stores.
Firm tofu is available vacuum-paced.
• Substitute frozen tofu for cottage cheese in lasagna.

Freezing tofu gives it a chewier texture making it excellent as
a meat substitute. To thaw, place frozen tofu in a sieve so
water can drain. Press it well to squeeze out any additional
water.
• Marinate cubed tofu in your favorite marinade and barbecue
on skewers. Brush with a little oil so it doesn’t stick to the
grill.
• Use cubed in stir-fries. It will absorb the flavor of the sauce.
110
Tofu Potato Salad with Dill
Why not introduce your family to tofu in this non-threatening potato

salad? Especially good eaten warm or at room temperature.
5 Large Potatoes
2/3 Pound Tofu, soft
Water for steaming
2 to 3 Tablespoons Lemon juice
3 Tablespoons Tamari or soy sauce
2 teaspoons Prepared mustard
2 to 3 Cloves Garlic
4 Tablespoons Dill, fresh or 1 ½ Tablespoons dried
8 Stalks Celery, minced
Cook potatoes until tender. Steam or boil tofu for 10 minutes. Blend
lemon juice, oil, tamari, mustard, salt and garlic in blender or food
processor. Blend until smooth. Drain tofu. Crumble and add to
blender along with dill. Blend until smooth and creamy. You may
need to add a few Tablespoons of water (up to 1/4 cup) depending
on the softness of the tofu. Chop potatoes into 1 inch cubes and
pour tofu mixture on top of potatoes and mix, evenly coating
potatoes. Stir in celery and parsley.
111
Chocolate Velvet Pudding
Children love this pudding. Don’t tell them it’s made from tofu. This
recipe is as simple to make as a box of instant pudding and doesn’t
contain sugar, artificial flavours or any of those other ingredients
you can’t pronounce. Only use silken tofu. Don’t substitute other
tofus, you will be disappointed.
1 Package Silken soft tofu

½ Cup Maple syrup or honey
2 Tablespoons Cocoa powder
1 teaspoon Vanilla
1 teaspoon Peanut Butter (optional)
Puree until smooth in a blender or food processor, refrigerate or

freeze 2 hours before serving.
Tomato
Tomatoes are not vegetables. They are the fruit of the tomato plant,
a vine-like plant that belongs to the nightshade family.
Turbinado sugar
Turbinado sugar is a raw sugar that has been partially processed,
removing some of the surface molasses. Turbinado sugar is a
specially processed additive-free brown sugar. Use it as a direct
substitute for white sugar and enjoy the distinctive flavor.
Turmeric
A bright yellow powdered spice derived from the rhizome of a plant
in the ginger family. It is used mainly in Indian and Middle Easter
cooking and adds a mild, slightly musty taste.
112
Turnip
Many people think turnips and rutabagas are the same. They’re not.
Turnips have white flesh and purple crowns and do not store well.
Try scalloped turning instead of potatoes for a change. On special
occasions, mix turnips and apples in the same dish.
Turtle bean
See black bean.
Udon
A broad Japanese noodle usually made from wheat. More nutritious
than regular pastas.
Umeboshi plums
A pickled, salted sour plum popular in Japanese cuisine. Use in
vegetarian sushi.
Umeboshi plum vinegar

Highly salted vinegar made from the umeboshi plum. Use in salad
dressings.
VEGAN (vee-gun)
Avoids all animal foods and animal by-products such as eggs and
dairy. Often will try to avoid other animal by-products such as
leather and fur. Many vegans will not eat honey.
Vegetable oils
Vegetable oils are generally produced through one of three
processes: solvent extraction, expeller pressing or cold pressing.
Most mass-market oils are obtained by solvent extraction, which
involves the use of carcinogenic chemical solvents. Expeller
pressed oils are produced through a chemical-free, process which
means no solvent is left in the oil residues. While cold pressed oils
are produced by a mechanical process where temperatures remain
below 120°. Oils labeled organic are those pressed from seeds,
nuts, or beans grown without the use of commercial pesticides,
fungicides, fertilizer, or herbicides, and produced through cold-
pressing or expeller-pressing processes.
113
Wakame (wa-ka-may)
A green sea vegetable. Cooks quickly and may be used in soups,
salads and side dishes, or toasted and crushed as a condiment.
Mild tasting. Dried wakame should be soaked for 15 minutes to
soften and remove excess salt. A rich source of calcium and iodine.
Wasabi
A green Japanese radish generally available in powdered form. Mix
the powder with water to form a smooth paste. Adds a wonderful
bite and may be used in nor rolls or dipping sauces.
Watercress
Delicate green-leafed vegetable. Elegant in tea sandwiches.
Spectacular in cold soup.
Wheat
The whole grain or berry. There are many kinds but they can be
generally divided into hard and soft varieties. Hard is used for bread
and pasta, soft for cake and cookies. For wheat allergies, sift
together 6 times, ½ cup cornstarch and ½ cup of any of the
following: rye flour potato flour or rice flour. When using in baking,
you will need 2 teaspoons baking powder for each cup of the flour
mixture.
Wheat berries
Also called whole wheat kernels, wheat berries are highly nutritious
since they retain the bran, germ, and endosperm. Slow cooking,
they make robust additions to cereals, stuffing, pilafs and breads.
Try wheat berries served like oatmeal with cinnamon, raisins or
dried fruit. The easiest way to cook wheat berries is to use a slow
cooker. Place the wheat berries and water in the slow cooker before
you go to bed (one cup dry wheat plus 3 cups water yields 2 cups of
cooked wheat berries), and they will be ready in the morning. Drain
and freeze small amounts (1 or 2 cups) in freezer bags. To unthaw
pop a bag of wheat berries in the microwave for approximately
60 seconds. Wheat berries can be ground into flour or add to
bread dough for extra texture. They can also be sprouted or
cooked like rice.
114
Wheat germ
A valuable part of the whole grain wheat that is removed during
some processing. It is rich in B vitamins and Vitamin E. Usually
available as natural wheat germ, stabilized wheat germ or wheat
germ oil. Add to almost everything: breads, cookies, burgers,
patties, casseroles, stews, juices. Add 1 Tablespoon to your orange
juice. Get the toasted variety to sprinkle on cereal. Wheat Germ is
a by-product of milling hard red spring wheat that was once
discarded or fed to farm animals. It is now known that Wheat Germ
is a powerhouse of valuable nutrients and can greatly enhance your
daily diet.
115
Vegetarian Meatballs
Since vegetarian meatballs do not contain a great deal of fat, they
don’t retain heat in the same way as regular meatballs. To
compensate, we let these meatballs simmer in a slow cooker of
tomato sauce to keep them hot. You can also try these meatballs on
a sub bun with pizza sauce for a vegetarian meatball submarine
sandwich.
2 Cups Saltine crumbs (5-2” square crackers

crushed)
1 Cup Pecans, finely ground
2 Tablespoons Onion powder
5 Large Eggs
1 Tablespoon Wheat germ
1 teaspoon Sage
Mix all ingredients. Shape into 24 balls. Cook on parchment paper

covered cookie sheet in 350° degree until firm. Top with tomato
sauce.
116
Tomato sauce
1 15 ounce Can tomato sauce

1 6 ounce Can tomato paste
12 ounces Water
½ Cup Green pepper, chopped
1 teaspoon Oregano
1 teaspoon Basil
Mix all ingredients and pour over vegetarian meatballs. Bake in

350° oven 1 hour (or in a slow cooker for 4 to 6 hours) until sauce is
thick.
Whey powder
Whey Powder is a byproduct of the cheese making process. This
product can be used to supplement the nutritional value of your
baking. Whey powder has a sweet taste that can add flavour to
your recipes. For a delicious drink, mix 2 Tablespoons whey
powder, 8 ounces of orange juice with ice and a banana in a
blender.
White rice flour

Replace up to 1/4 of any wheat flour with white rice flour. Baked
goods made with rice flour tend to be crumbly, so consider
substituting a mixture of one part arrowroot or other thickener plus
four parts rice flour or adding more eggs. Since rice flour absorbs
more moisture, you may need to add more liquid to recipe. White
Rice Flour is ground from raw, broken rice grains. White Rice Flour
is gluten free and can be substituted for wheat flour. Exchange 7/8
cup white rice flour for 1 cup of wheat flour.
117
Whole grains
Whole grains are valuable sources of carbohydrate, protein,
B-complex vitamins, several minerals, and protein that are lost
during the refinement process. Store grains in airtight and
bug-proof containers in a cool, dry place. Flours and cracked
grain products should be refrigerated. You can also freeze grains
and grain products.
Wild rice
Although it looks like rice, wild rice is not a rice but a grain, the
edible seed of an aquatic North American grass. It is an expensive
grain that requires a long cooking time but has a superior nutty
flavor. One cup of wild rice equals 3 to 3 ½ cups cooked. Wash
well 1 cup of wild rice. Drain and cook without stirring in 4 cups
boiling water and 1 teaspoon sea salt for approximately
40 minutes or until tender.
Wild Rice Patties
5 Pounds Potatoes, cooked and mashed

1 Bunch Green onions, chopped
2 Cups Wild rice, cooked
2 teaspoons Nutmeg
2 Eggs
Sea salt and pepper to taste
Mix all ingredients with potatoes. Form in 4 inch patties. Fry in pan
on medium heat for 10 minutes or until hot throughout.
Yams
Also called sweet potato. Although in fact, true yams are not
sweet potatoes but the large bulbous starchy edible root of
a variety of tropical plants.
118
Yeast Extract
A sticky, dark brown paste made by mixing fresh brewer’s yeast
with salt that is then evaporated under pressure. Good source of B
vitamins. Use to season soups and casseroles. Dissolve in hot
water and add to base. May have a high salt content.
Zest
The gratings of the outer skin of lemons, oranges, tangerines and
limes. Used for flavoring. Use a small hand grater and grate only
the colored skin. Do not grate into the white bitter pith underneath.
Grate only organic produce or you will be grating residues of all the
pesticides and chemicals used to grow the fruits.
Lime Honey Salad Dressing with Dijon Mustard
2 Cups Lime juice

2 Cups Honey
1 Tablespoon Dijon mustard
1 Tablespoon Sea salt
1 Tablespoon Lime zest
6 Cups Canola oil
Combine lime juice and honey. Blend, add mustard, sea salt and
lime zest. Add canola oil. Refrigerate.
Zucchini
A summer squash. Use in stir-fries, stews, and breads or can be
pickled. Yellow and green zucchini are interchangeable, taste
virtually the same and are used to add color.
119
Zucchini and Eggplant Casserole
Serve this casserole with rice and a good French or whole grain
bread to soak up the sauce.
1 Medium Eggplant, chopped into cubes

4 Small Zucchini, sliced into coins
3 Medium Green pepper, sliced into strips
1 Cup Green beans, trimmed and left whole
4 to 5 Small Tomatoes, sliced
½ Cup Extra virgin olive oil
3 Small Onions, chopped
1 teaspoon Sea salt
¼ teaspoon Pepper
¼ Cup Parsley, chopped
½ Cup Water
Heat half of the oil and sauté onions and garlic. Push to one side;
add eggplant and sauté until lightly brown. Place a layer of eggplant
in casserole. Layer zucchini, peppers, beans, onions, tomato slices.
Sprinkle each layer with sea salt, pepper and parsley. Pour leftover
oil and juices over casserole. Cover and cook at 350º for 1 to
1 ½ hours.
120
Conversion Chart for Flours
Also see Substituting flours in the alphabetical listing.

For 1 cup of wheat flour you can substitute any of the following
flours or combinations:
Kind of Flour Amount

Barley 1 1/4 - 1 1/3 cups
Buckwheat 7/8 cup
Chick pea ¾ cup
Corn flour 1 1/3 cup
Corn Meal 1 cup
Kamut 7/8 cup
Millet 1 cup
Oat 1-1/3 cups
Potato ¾ cup
Potato starch ¾ cup
Quinoa 1 cup
Rice (Brown/white) ¾ cup
Rye 1 1/3 cups
Tapioca 1 cup
Soy ½ cup
Maize cornflour
(cornstarch) ½ cup
Soy ½ cup
Potato 1/4 cup
Rice ½ cup
121
Flour Substituion
For 1 Tablespoon of wheat flour as a thickener substitute and of the

following:
Thickener Amount
Agar (Kanten) 1 ½ teaspoons
Arrowroot 1 ½ teaspoons
Bean flour 3 teaspoons
Corn starch 1 ½ teaspoons
Gelatin powder 1 ½ teaspoons
Guar gum 1 ½ teaspoons
Kudzu powder ¾ teaspoon
Sweet rice flour 1 Tablespoon
Rice flour
(brown/white) 1 Tablespoon
Tapioca flour 1 ½ teaspoons
Quick cooking tapioca 2 teaspoons
Xanthan gum 1 Tablespoon
122
Conversion Chart for Sugar
For 1 cup of white sugar you can substitute any of the following:
Sugar Substitute Amount

Barley malt syrup 1 to 1 1/4 cup
Reduce liquid by 1/4 cup
Date sugar 1 cup
Evaporated cane sugar 1 cup
Fructose ½ cup
Honey ½ cup
Decrease liquid by ¼ cup
Add 1/4 - 1/2 teaspoon
Baking soda.
Decrease oven by 25º
Maple syrup ¾ - 1 ½ cup
Decrease liquid by 2 to 4
Tablespoons
Add 1/4 - 1/2 teaspoon
Baking soda.
Decrease oven by 25º
Molasses 1 cup
Reduce liquid by 1/3 cup
Stevia extract ¼ teaspoon
Turbinado 1 cup
123
Volume Conversion Chart for Imperial to Metric Measures
Imperial Metric
1 teaspoon 4.93 mL
1 Tablespoon 14.79 mL
1 cup 236.59 mL
1 teaspoon 5 mL
½ tablespoon 7 mL
1 Tablespoon 15 mL
4 teaspoons 20 mL
1½ Tablespoons 22 mL
2 Tablespoons 30 mL
3 Tablespoons 44 mL
¼ cup 59 mL
1/3 cup 78 mL
½ cup (8 Tablespoons) 118 mL
2/3 cup 159 mL
¾ cup (12 Tablespoons) 177 mL
1 cup 237 mL
2 cups 473 mL
3 cups 710 mL
1 quart (4 cups) 946 mL
Temperature Conversion Chart for Fahrenheit to Centigrade
9/5 C + 32 = F
(F-32) x 5/9 = C
Fahrenheit Centigrade
275°F
Everything you need 135°Ccooking but were afraid to ask.
to know about vegetarian
124
125
Dare to be Vegetarian

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Beginner’s

*but were afraid to ask.

Beginner’s Guide to Vegetarian Cuisine

Everything you need to know about vegetarian cooking

Healthy tips for gluten-free, sugar –free and meat–free diets.

Delicious and easy vegetarian recipes.

No part of this book may be reproduced

Originally published in 1994 under title:

Published in 2002 under title:

How to Use This Book T

This book is written using imperial

The rest of the book is organized

Many of the ingredients have recipes.

I have tried to provide recipes that are not

Although many of these recipes may use

Vegetarian Gelatin .......................................................................... 9

Eggplant Patties ............................................................................ 50

Index to Conversion Charts

Conversion Chart for flours ......................................................... 122

Just for the Health of it!

Increase your fiber. Eliminate all white

Lower your cholesterol level. Use cold

Fight fat. Decrease the amount of

Eliminate foods that contain

Avoid these food additives: sugar

Cut down on refined sugar. Nutritionally,

Limit the total amount of meat you eat.

Agar Agar (ah-gar ah-gar)

Gelatin is so versatile; it’s handy to have a vegetarian substitute.

4 Cups Apple juice

All purpose flour

Fresh Apple Cake with Allspice, Nutmeg and Cinnamon

5 Large Apples, peeled and chopped

Annato (Achiote seed)

Apple cider vinegar

2 Pounds Asparagus, trimmed for cooking

Cook asparagus according to above instructions. Drain; remove

Asparagus Sprintime Casserole

2 Medium Avocados, mashed

Avocado on Rye with Cucumber and Sweet Onion

This sandwich is a delicious, delightful alternative to luncheon

1 Average Avocado, mashed

Barley Mushroom Soup

½ ounce Mushrooms, dried

Rehydrate dried mushrooms in ½ cup of boiling water and let stand

Easy Barley Pie Crust

6 Tablespoons Butter, softened

Barley malt syrup

Basamati Rice Salad Mold

Looks particularly pretty molded into a donut shape. Fill the

Cook rice according to package instructions. Combine dressing

Black bean sauce

Tofu in Black Bean Sauce

3 Tablespoons Peanut or light sesame oil

Boston Lettuce and Peas

8 Large Outer leaves of lettuce

Pull off large outer leaves of lettuce and shred. In a saucepan,

Quick Bran Bread

2 Cups Dates, chopped

Bake-as-you-need Bran Muffins

4 Cups All Bran cereal

Broccoli and Rice Casserole

1 Large Onion, chopped