Z is for Zucchini

 

Yeah, what did you expect? Zucchini is a favorite summer squash of mine.

Zucchini is a versatile, nutrient-rich vegetable that's typically green, cylindrical, and has a mild flavor, though yellow varieties exist. It's easily cooked by roasting, sautéing, or grilling, often paired with yellow summer squash, and is best when chosen small to medium-sized for optimal flavor and texture. 

12 Health and Nutrition Benefits of Zucchini

I often add cooked zucchini and yellow squash to my pasta sauce, to make it a chunkier sauce. Zucchini is delicious cooked plain, with onion, garlic salt and seasonings. It's such a versatile vegetable, without much flavor, so it can be made into a savory or a sweet dish. 

I haven't tried these recipes yet, but they sound good:

Vegan Zucchini Bread

Easy Vegan Zucchini Bread

Baked Vegan Zucchini Fritters

What is your favorite way to serve zucchini? Please share in the comments below.

Thank you for joining me on this journey through the alphabet. I hope you have learned a bit more about a whole food plant based life style. I hope you'll check back often, because I hope to be more consistent in blogging here. (Yeah, I know; I said that the last time I participated in the A to Z blogging challenge! LOL)

Have a blessed day!

T is for Tofu

 

Tofu, or bean curd, is a food made by coagulating soy milk and pressing the curds into solid white blocks, similar to cheese, with a texture ranging from silken to extra-firm. Originating in China over 2,000 years ago, it's a staple in East and Southeast Asian cuisines and a popular plant-based protein source, valued for its ability to absorb flavors from marinades and sauces. Tofu is low in calories and rich in protein, and can be prepared in countless ways, including frying, baking, scrambling, and blending. 

I will admit, I use quite a bit of tofu in my whole food plant based diet. The rest of the family will eat it, just not as frequently as I do, because they aren't meat or dairy free, like I am. 

One of my favorite breakfasts is peeling and grating a potato, crumbling a quarter of a block of extra firm tofu, chopping part of an onion and some bell pepper, and sauteeing them all together in a skillet, and seasoned with salt, garlic powder, onion powder, a touch of turmeric, and a tablespoon or two of nutritional yeast. I like the potatoes to be a bit crispy. It's a yummy, substantial breakfast.

Tofu Loaf

2 pound tofu

1/4 cup chopped onion

1/4 chopped celery

2 Tablespoons oil

1/2 vegan mayonnaise

1/4 cup soy sauce (Bragg's Liquid Aminos)

1 teaspoon salt

1 1/2 cups bread cubes

1/8 teaspoon garlic powder

1/8 teaspoon sage

Drain and mash tofu. Sautee onion and celery in oil. Mix all ingredients together, and place in greased loaf pan. Bake at 375 degrees Fahrenheit for 40 minutes or until browned. 

Note: You can form the mixture into patties and bake on greased cookie sheet for 15-20 minutes on each side.

Yields: 6 servings

******************

Tofu Cottage Cheese

1 pound firm tofu, drained

1 1/4 Tablespoons minced fresh chives (optional)

1 teaspoon minced fresh parsley (or dried)

1/4-1/2 teaspoon dill weed

1/4 cup water

1 1/2 teaspoons lemon juice

1 teaspoon onion powder

1 teaspoon salt

1/4 teaspoon garlic powder

Mash tofu and reserve 1/2 cup. Combine tofu with chives, parsley and dill. Process the 1/2 cup tofu with the remaining ingredients in a blender until smooth. Combine all ingredients and mix well. Let stand in refrigerator for a short time to let the flavors blend.

Yields: 4 servings

I like to crumble tofu into pasta and spaghetti sauce, or into a bowl of oatmeal. Silken tofu is great to use in smoothies. Tofu is so versatile, with one reason being it doesn't have much flavor, so you can season it any way you want, for sweet or savory dishes.

Have you used tofu? What are some ways you use it? Please share in the comments below.

S is for Sunflower Seeds

 

Sunflower seeds are highly nutritious, providing vitamin E, magnesium, and healthy fats that support heart health and reduce inflammation. They are popular in trail mix, multi-grain bread, nutrition bars, and for snacking straight from the bag. They are delicious sprinkled over salad, too.

Are Sunflower Seeds Good for You? Nutrition, Benefits and More

Are Sunflower Seeds Nutritious? A Dietitian Breaks Down The Benefits & Risks

Health Benefits of Sunflower Seeds

I use sunflower seeds frequently in my recipes, such as burgers (such as the burgers under the letter "O" for this challenge), or sour cream.

Sunflower Seed Sour Cream

2/3 cup sunflower seeds

3/4 cup water

1/2 teaspoon salt

2 Tablespoons lemon juice

1/4 teaspoon garlic powder

1/2 teaspoon onion powder

Blend until smooth in blender.

****************

Sunburger Patties

2 cups grated carrots

2 cups sunflower seeds

1/2 cup chopped onion

2 Tablespoons water

1 1/4 cups tomato juice

1 1/2 teaspoons salt

1 Tablespoon onion powder

Clean, grate and measure carrots; put in bowl. Grind sunflower seeds in blender or food processor until fine (3 cups ground sunflower seeds). Add to carrots. In skillet, saute onions in water until soft. Add to bowl along with remaining ingredients. Stir together well. Using a 1/3 cup  portions, place on oiled cookie sheet and form into patties. Bake at 350 degrees Fahrenheit for 35 minutes. Turn over and bake another 15 minutes.

Yield: 10 1/3-cup patties

I hope you enjoy these recipes. What is your favorite way to eat sunflower seeds? Please share in the comments below.

P is for Peanuts and Peanut Butter

The peanut is a legume crop which is grown mainly for its edible seeds which are contained in underground pods. 

"Edible products include peanut oil and peanut butter. Industrial uses include paint, varnish, and furniture polish made with peanut oil. The plant tops are used for silage, while oilcake meal is used as animal feed and as a fertilizer. Peanut sauces are used in Latin America and Southeast Asia, while in the Indian subcontinent, they are added to salads and stews. In North America, peanuts are used in candies, cakes, and cookies, while peanut butter is widely eaten." (Wikipedia)

"George Washington Carver (1864–1943) championed the peanut as part of his efforts for agricultural extension in the American South, where soils were depleted after repeated plantings of cotton. He invented and promulgated hundreds of peanut-based products, including cosmetics, paints, plastics, gasoline and nitroglycerin." (Wikipedia)

Some people are allergic to peanuts and can have a fatal reaction.

I'll admit, peanut butter is a staple around here. It's good for tight budget. And a good source of protein, especially combined with a grain, as in bread and peanut butter.

In 2021 I was struck down by COVID; I was gravely ill. I was in the hospital for 3 weeks, and it literally was "touch and go" for a while. My senses of smell and taste were greatly affected, and still are even now. One of those alterations was that peanut butter tasted nasty to me. It still doesn't taste "normal" even now. (A couple other tastes that were adversely affected were coffee and chocolate!!) These days I can eat honey roasted peanut butter, and it tastes good!

Are Peanuts Good for You?

Peanuts 101: Nutrition Facts and Health Benefits

One of our favorite recipes is:

Peanut Butter-Carrot Loaf

2/3 cup peanut butter

1 cup tomato puree

1 Tablespoon onion powder

1 3/4 teaspoons salt

1 teaspoon garlic powder

1 1/2 teaspoons basil

3 cups shredded carrots

3/4 cup water

4 1/2 cups whole grain bread crumbs

In a bowl cream first six ingredients together with fork. Add remaining ingredients and stir together well. Put into oiled 8" x 8" baking dish. Cover with foil and bake at 350 degrees Fahrenheit for 30-40 minutes. Uncover and bake until browned, about 15 more minutes.

Yield: 6 cups, or 8" x 8" baking dish

A delightful and attractive way to serv this entree is to bake it in a bundt pan. Invert it onto a platter covered with lettuce, and fill the center with fresh steamed peas. You can place black olives around the outside edge of the platter. This is our favorite way to serve it!

Please share in the comments below if you try this recipe. Also, I'd like to hear if you have a favorite recipe which includes peanuts or peanut butter.
 

O is for Oats, Olives or Onions

 

Oats, Olives, and Onions are used a lot in my cooking, and yes, all three can show up together in my recipes.

Rolled oats are not just for making oatmeal! They are great to use in smoothies, waffles, burgers or roasts, cookies, in the topping for apple crisp, and can even be blended to a flour consistency to use as a flour substitute.

There are several types of oats, but I tend to use mainly rolled oats (either old fashioned or quick). 

Oats are loaded with important vitamins, minerals, and antioxidant plant compounds. They can help lower cholesterol, and lower blood sugar levels. 

9 Health Benefits of Eating Oats and Oatmeal

Different Types of Oats (& How to Use Each the Traditional Way)

I think onions are one of my most-used foods, because they go into nearly all of my savory dishes: beans, casseroles, potato dishes, burgers, vegetable dishes, even in salads. 

Onions are highly nutritious vegetables that may have several benefits, including improved heart health, better blood sugar regulation, increased bone density and contain anticancer compounds.

Onions: Health Benefits and Nutrition

Onion Health Benefits, Plus Tips and Recipes for Adding Them to Your Diet

Then there are olives. My youngest son would live on olives (along with grated cheese and sour cream) if given the chance! To him, olives make up their own food group! LOL

Olives are associated with many health benefits, especially for heart health and cancer prevention. They are very high in vitamin E and other powerful antioxidants.

Different Types of Olives

10 Benefits of Eating Healthy Olives

Olives 101: Nutrition Facts and Health Benefits

Oat Burgers

4 1/2 cups water

1/2 cup soy sauce (I use Bragg's Liquid Aminos)

4 1/2 cups old-fashioned oats

1/3 cup oil

1 diced onion

1 teaspoon garlic powder

1/4 cup nutritional yeast flakes

1/4 cup sesame seeds

3/4 cup walnuts or sunflower seeds (I usually use sunflower seeds)

Cook oats in boiling water and soy sauce for about 5 minutes. Mis remaining ingredients in a separate bowl. Add dry ingredients to cooked oats and mix well. When cool enough to handle, form in to patties, place on oiled cookie sheet, and bake at 350 degree Fahrenheit for 30-45 minutes, flipping over after 15-20 minutes. They should be nicely browned on each side. I use a large-mouth canning jar lid to shape the bugers.

Suggestion: May freeze extra burgers, cooked or uncooked, for future use.

Yields: 20-24 large burgers.

Do you have a favorite oat recipe? Please share in the comments below.

N is for Navy Beans

 

Navy beans, also called pea beans, are small, white, oval-shaped legumes known for their creamy texture and mild flavor, making them a versatile ingredient in soups, stews, and baked beans. They are a good source of fiber, protein, and minerals, and can be used dried or canned, with substitutes like Great Northern or cannellini beans. 

The U.S. Navy began issuing these beans as a standard ration for sailors on warships in the 19th century because they were affordable, nutritious, and stored well for long, arduous voyages. Beyond sailors, these beans were commonly used in military rations during the American Civil War and World War I.

The association with New England is so strong that they are often called Boston beans or Yankee beans, and they are the official bean of Massachusetts. 

Where Did Navy Beans Get Their Name?  

I think one of the most common ways to eat navy beans is Boston Baked Beans. 

Boston Baked Beans

2 1/2 cups dry navy beans

8 cups water

1 1/4 cup finely chopped onions

1 Tablespoon oil

6-7 Tablespoons dark molasses (not blackstrap)

1 Tablespoon honey

1 1/2 teaspoons salt

1 Tablespoon onion powder

1/2 teaspoon garlic powder

Soak beans over night in generous amount of water. Next morning, rinse and drain. Put soaked beans into pot with 8 cups water. Bring to boil. Reduce heat, cover, and simmer until tender (about 2 2//3 hours). Remove from heat. Saute onions in oil until clear. Add to beans, along with remaining ingredients. Mix together well. Pout into oiled 8"x 8" baking dish. Cover and bake at 350 degrees Fahrenheit for 2 hours. Uncover and bake for an additional 30 minutes.

Yield: 9 cups

Do you have a favorite way to prepare navy beans? Please share in the comments.

L is for Lentils

 

I know I have posted about lentils before, but, frankly, they are my favorite of the legumes. We tend to eat them nearly every week. 

Lentils make an excellent addition to your diet if you have diabetes, because lentils help lower or manage A1C levels and blood glucose due to their high fiber and protein content, which prevent blood sugar spikes. Regular consumption can improve insulin resistance.

Here is one of my favorite recipes:

Pot O' Lentils

2 cups uncooked lentils

1 chopped onion

1 chopped carrot

1/2 cup chopped celery

1/4 cup chopped bell pepper

1 can tomato soup or paste

1 Tablespoon molasses

1/2 teaspoon oregano

1/2 teaspoon margarine

1 teaspoon curry (optional, but really adds to the flavor!)

1 packet of George Washington broth (or other bullion seasoning)

1 teaspoon salt

Smokene or other smoke flavoring, to taste (optional)

Cook lentils, onion, carrot, celery and pepper together in 4 cups of water until lentils are cooked and vegetables are soft. Add other ingredients and simmer. 

This is a good and filling pot for the new neighbors moving in next door.

                                      *************************************

Lentil Soup

1 medium onion, chopped

2 cloves garlic, minced

1 1/2 cups uncooked lentils

4 cups of water

2 cups tomatoes or tomato juice (I have used V8 juice instead)

2 teaspoons salt

1/2 teaspoon dill seed

1 bay leaf

Saute onion and garlic. Add lentils and water. Cook for 40 minutes. add rest of ingredients and cook 20-40 minutes more. The soup tastes even better when made the day before serving.

Yields: 4-6 servings

                                     *************************************

Esau's Pottage

1 cup brown rice, uncooked

1 cup lentils, uncooked

1 teaspoon salt

5 cups of water

1/4 olive oil

1 1/4 cups chopped onion

Cook rice and lentils in salted water for about 45 minutes, or until done. Add onion and oil and simmer for another 10-15 minutes.

                                  *************************************

I hope you enjoy these recipes, along with the ones from my other lentil post. Which one are you most interested in trying? Please share in the comments below.

I for Irish Stew

 

When we were homeschooling, one of our favorite parts of our education was cooking meals that would connect to our stories in some way. I loved using cookbooks that would coordinate with our literature studies. 

One such book was the Five in a Row cookbook. This recipe for Irish stew is based off that recipe.

Irish Stew

Ingredients

2 Tablespoons oil

4 onions, cut in wedges

5 carrots, cut in thick slices

2 ribs of celery, sliced

1 package of plant based "beef tips"

6 large potatoes, cubed

1 cup water

Preparation

Heat oil in large saucepan or skillet. Saute onions in oil. Add carrots and celery, and cook for an few minutes. Add "steak" to onions, carrots and celery. Add potatoes. Pour in water, season to taste with salt and pepper (I omit pepper, since I'm allergic to it), and bring to a boil. Reduce heat and simmer over low heat until the vegetables are tender. Stew can be thickened by adding 2 Tablespoons flour to 2 Tablespoons cold water, stir the flour and water together and then slowly add to the stew.

Serves: 8.

H is for Hummus

 

Yesterday we talked about garbanzos, and I even shared a recipe. Today we'll talk about hummus, which contains garbanzos.

Hummus is a thick paste or spread made from ground chickpeas and sesame seeds, olive oil, lemon, and garlic, made originally in the Middle East. It is a nutrient-dense, plant-based dip rich in fiber, protein, and healthy fats (from olive oil and tahini) that support heart health, aid weight management, and help manage blood sugar. It is also highly versatile, acting as a nutritious, allergy-friendly alternative to creamy dips.

Here's a yummy recipe for Hummus:

2 cups cooked garbanzos, drained

4-6 Tablespoons lemon juice

1 1/8 teaspoons salt

1/2 cup tahini

1/3-1/2 cup garbanzo juice or water

1 1/4 teaspoon onion powder

4 garlic cloves, or 1 teaspoon garlic powder

Blend all ingredients on high 1-2 minutes until creamy. A delicious spread or dip. (For dressing, double the amount of water)

Yield: 2 1/2 cups

Do you like to use hummus? Please share in the comments below.

G is for Garbanzos (aka Chickpeas)

 

Garbanzos are an excellent source of protein, fiber, iron, and folate. They are excellent for managing insulin resistance due to their low glycemic index (approx. 28), high fiber, and protein content, which prevent sharp blood sugar spikes. Studies show they can reduce insulin resistance and improve long-term glycemic control, making them a highly recommended, nutrient-dense legume for improving insulin sensitivity.

Chickpeas can be a healthy, protein-rich addition to a chronic kidney disease (CKD) diet when managed properly, offering high fiber and plant-based protein. While they contain potassium and phosphorus, moderation (typically 1/2 cup cooked) and draining/rinsing canned versions helps manage these levels. They are beneficial for heart health and blood sugar control.

One of my favorite recipes using garbanzos is this one:

Chickpea A La King

1/2 cup chopped onion

1/2 cup freshly sliced (or canned) mushrooms (I usually omit the mushrooms, since I'm allergic to them.)

2 Tablespoons oil

2 Tablespoons water

3 cups water and/or garbanzo liquid

1/2 cup cashew pieces

4 teaspoons sesame seeds

3 Tablespoons Country-style seasoning (see recipe below)

1/4 teaspoon salt

3/4 teaspoon garlic powder

1 Tablespoon onion powder

1 Tablespoon cornstarch

2 cups frozen green peas

1/2 cup chopped pimientos

2 cups cooked garbanzos

Saute first two ingredients in oil and water until onions are clear. Set aside. Blend next eight ingredients on high 1-2 minutes until creamy. Pour into saucepan and cook over medium-high, stirring constantly until thickened. Place peas in colander and rinse with hot water for 10-15 seconds. Add onions, peas and remaining ingredients to saucepan. Continue to stir whil cooking for two more minutes. Serve over brown rice, flat noodles, or toast.

Yield: 7 cups

 Country-style Seasoning

1 1/3 cups yeast flakes (nutritional yeast)

1 Tablespoon onion powder

2 teaspoons garlic powder

1 Tablespoon paprika

1/2 teaspoon ground celery seed

1/2 teaspoon turmeric

1 teaspoon dried parsley

2 Tablespoons salt

Blend all ingredients on high until fine. Let sit in covered blender 2-3 minutes before removing. Store in covered container. Does not need to be refrigerated.

Yield: 3/4 cup

Do you have a favorite garbanzo/chickpea recipe? Share in the comments below.

D is for Dates

 

Dates offer a potent source of natural energy, fiber, and potassium to aid digestion, heart health, and blood sugar regulation. They are rich in phenolic antioxidants, supporting brain health, reducing inflammation, boosting immunity, and potentially promoting natural labor. Date sugar is a great alternative for the refined cane sugar. 

Golden Waffle

8 cups oats

¾ cup soy flour (I’ve used chickpea flour)

½ cup dates (or ¼ cup honey)

1-2 teaspoons salt

About 10 cups water

Blend in the blender in small amounts at a time. Cook in waffle iron for 8-10 minutes. They are delicious topped with fruit and a touch of maple syrup. This makes a huge batch of waffles, so you can put some in the freezer.

Delicious Oatmeal Bake

½ cup chopped dates

1 ½ cups diced peaches

2 cups rolled oats

¼ cup unsweetened coconut

1 ½ cup plant milk

½ teaspoon salt

1 teaspoon vanilla

Put fruit on bottom of a 4” x 8” baking dish. Next add the oats. Add salt and vanilla to the milk, then pour over the oats, seeing that milk mixes in well with oats. Sprinkle coconut on the top. Bake at 375 for 40 minutes or until to is golden brown.

Yields: 3-4 servings

I hope you will try out these recipes. They both make delicious breakfasts. Please share in the comments below, if you do try either or both.

Granola

 

Granola seems to get a bad rap; I don't really know why. If made correctly, it is quite nutritious. For one, think "fiber!" 😉 (Read my "F" post) It is also fairly simple to make.

Homemade Granola

Dry Ingredients:

6 cups organic rolled oats

1 cup wheat germ

1 cup coconut

1 teaspoon salt

1 cup nuts

Ingredients for blending:

½ cup cold-pressed oil

½ cup warm water

1 tablespoon vanilla

1/3 cup organic brown sugar or whole cane sugar

Directions:

Mix dry ingredients in large bowl:

Blend: oil, warm water, vanilla, and organic brown sugar

Add the liquid mixture to the dry ingredients. Mix well by rubbing oats between hands. Do not squeeze or “knead” the ingredients but try to evenly coat the oats with the liquid. Food-handling gloves help!

Spread the mixture out evenly onto a large baking sheet. You may need 2 baking sheets if the ingredients are too thick on one sheet. Do not pack it down but try to keep it “light and airy”.

Bake at 250 F. degrees until brown (about 1 ½ to 2 hours). Check to see if it is browning evenly. It may need stirring.

Note: If finished granola is hard and tough, there was too much water added. You want the clumps to break apart easily but not be dry and powdery. The right temperature is important so experiment with longer, slower cooking if you aren’t satisfied with the final product. (recipe from Wildwood Health Institute)

One of my favorite ways to eat granola is with non-dairy yogurt, and blueberries. This morning, I had granola with a sliced up banana and almond milk. Delicious!

Chickpea Omelet {recipe}

I am sill struggling to perfect this one! I don't know how thick the batter is supposed to be, but it always seems too thick to me. The recipe indicates it serves one, but I think it can easily serve two. Usually instead of being omelet-ish, it turns out more like scrambled! LOL

This morning when I made it, I forgot to put the salt in. (duh!) I don't use pepper (another of my allergies), and I didn't have the full amount of the nutritional yeast. I added peppers and onion to the batter. I piled diced tomato and avocado on top, with a drizzle of Cashew Jack Cheese to top it all off. It turned out rather tasty! Steven (my youngest son) doused his in ketchup! 

Print Recipe

Chickpea Omelet

This wonderful egg-free omelet is easy to make and is good for breakfast, lunch, or dinner. From The Prevent and Reverse Heart Disease Cookbook. Find this recipe and more in the Forks Over Knives Recipe App.

Source: forksoverknives.com

Course: Breakfast

Main Ingredient: Legumes

Serves: 1

Ingredients

• 1 cup chickpea flour
• ¹⁄₂ teaspoon onion powder
• ¹⁄₂ teaspoon garlic powder
• ¹⁄₄ teaspoon white pepper
• ¹⁄₄ teaspoon black pepper
• ¹⁄₃ cup nutritional yeast
• ¹⁄₂ teaspoon baking soda
• 3 green onions (white and green parts) chopped
• 4 ounces sautéed mushrooms (optional)
• Optional toppings: Tomatoes spinach, salsa, hot sauce, microgreens

Directions

1. Combine the chickpea flour, onion powder, garlic powder, white pepper, black pepper, nutritional yeast, and baking soda in a small bowl. Add 1 cup water and stir until the batter is smooth.
2. Heat a frying pan over medium heat. Pour the batter into the pan, as if making pancakes. Sprinkle 1 to 2 tablespoons of the green onions and mushrooms into the batter for each omelet as it cooks. Flip the omelet. When the underside is browned, flip the omelet again, and cook the other side for a minute.
3. Serve your amazing Chickpea Omelet topped with tomatoes, spinach, salsa, hot sauce, or whatever heart-safe, plant-perfect fixings you like.

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Microwave Mug Carob Brownie {recipe}

Sometimes the sweet tooth just must be satisfied. Here's a quick way to take care of that! The original recipe calls for cocoa powder, but I use carob instead. The original recipe does not call for the peppermint oil nor the carob chips. It certainly is tasty with those added, though!

Print Recipe

Microwave Mug Brownie

Source: The College Vegan Cookbook

Course: Desserts

Prep Time: 5 min

Cook Time: 1 min

Total Time: 6 min

Yield: 1 mug

Serves: 1

Ingredients

• 1 ¹⁄₂ tsp coconut oil
• 3 Tbsp non dairy milk
• 2 Tbsp carob powder
• 2 Tbsp brown sugar
• ¹⁄₄ tsp baking powder
• 2 Tbsp all-purpose, unbleached flour
• 1 Tbsp carob chips
• 1 drop peppermint essential oil

Directions

1. In a microwave safe mug or ramekin, combine the coconut oil, milk, peppermint oil, carob powder, sugar and baking powder. Whisk with a fork until smooth. Add the flour and stir until fully combined. Add carob chips, and fold in gently.
2. Heat on high power for 1 minute.

Amount Per Serving (1)

• Calories: 260
• Protein: 6 gr
• Carbohydrate: 45 gr
• Fat: 9 gr
• Saturated Fat: 7 gr
• Fiber: 7 gr

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Vegan Macaroni and Cheese

Who doesn't like macaroni and cheese? Most children would live on mac & cheese, if given the choice. If you're trying to stay away from the dairy products, here's a vegan option for you.

When I made it, I used the coconut milk, and used additional cashews, since I don't have soymilk powder. I used penne for the pasta, and I added in broccoli florets. 

My (cheese-head) son did eat some, and seemed to like it. But I did have it myself for 3 or 4 meals, myself. 

Print Recipe

Macaroni and Cheese

Source: wildwoodhealth.com

Course: Main Course

Cuisine: Vegan

Main Ingredient: Pasta

Serves: 1

Ingredients

• 3 cups dry macaroni (use whole grain pasta if possible)
• 1 cup coconut milk
• 2 cups water
• ¹⁄₄ cup yeast flakes
• 2-3 teaspoons salt
• ¹⁄₂ cup raw cashew pieces
• ¹⁄₄ cup pimentos
• 1 tablespoons lemon juice
• ¹⁄₄ cup cornstarch
• 1 teaspoon onion powder
• ¹⁄₄ cup soy milk powder (plain not vanilla flavor) or increase cashews to 1/2 cup

Directions

1. 1. Cook macaroni in 3 quarts boiling water with 2 teaspoons salt until soft. Follow package directions for whole grain pasta.
2. 2. Meanwhile, blend remaining ingredients about 2 minutes until very smooth.
3. 3. Drain cooked macaroni and return to kettle. Pour blended mixture into hot, drained macaroni and cook together until thick, stirring gently.
4. 4. Add 1-2 cups frozen peas or 1 cup mushrooms or sliced olives if desired.
5. 5. Cover and let sit 5 or 10 minutes before serving, or put in an oiled casserole, cover with seasoned bread crumbs, and bake.
6. Tip: If made ahead and heated the next day, stir in some water before heating – it tends to dry if it sits.

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Thanksgiving Menu (vegetarian)

Today I'll share with you our usual go-to holiday menu and recipes.  I shared these on my Life at Rossmont blog a couple years ago.

Bread Dressing/stuffing with FriChik

Prepare a package of stuffing (we use Pepperidge Farms) on the stove top, following package directions. Chop up 1 or 2 cans of Worthington FriChick, and mix into stuffing. Serve. Often we put dried cranberries in this, as well.

Special K Roast

1 stick margarine
½ cup nuts (walnuts are my favorite to use), chopped fine
2 lbs. Cottage cheese
2 large onions
5 eggs
½ large box Special K
½ cup milk
3 pkgs. George Washington golden broth (or bouillon cubes)
½ teaspoon garlic salt
1 teaspoon honey or brown sugar

Dissolve honey, garlic, salt, and broth in ½ cup milk and add last.  Mix well and bake 40-50 minutes at 350 degrees.  Bake in a fairly thin layer.
(thank you, Mom)

Harvest Nut Roast

1 ½ cup chopped onion
2 Tablespoon oil (olive is best)
2 ½ c finely chopped celery
¾ cup chopped walnuts
¾ cup ground pecans, or pecan meal   
1 ½ teaspoon salt
2 cup soy milk (plain Silk is good)
1 ¼ teaspoon basil
½ teaspoon sage or 1 ¼ teaspoon thyme
3 cup whole grain bread crumbs

Saute onions in water and oil until clear.  Put in bowl and add remaining ingredients, omitting bread crumbs.  Stir together well.  Fold in bread crumbs.  Pour into greased 8” x 8” baking dish.  Bake at 350 degrees for 60 minutes.  To prevent over browning on top, may need to cover with foil near end of baking time.  Delicious with gravy.
(adapted from Country Life cookbook)

Country Style Gravy

2 cup water
1/2 cup cashew raw pieces
1 Tablespoon onion powder
1/4 teaspoon garlic powder
1/4 teaspoon salt
3 Tablespoon Braggs liquid aminos (unfermented soy sauce)
1 Tablespoon Brewer’s yeast flakes
1 Tablespoon cornstarch

Place all ingredients in blender, and blend on high 2-3 minutes, until creamy. Pour into saucepan and cook on medium-high until thick, stirring constantly. Can be served over entrée roasts or loaves, potatoes, or biscuits.
Yield: 2 ½ cups
(adapted from Country Life cookbook)

Mashed Potatoes and gravy OR

Sweet Potato Souffle

3 cups sweet potatoes, baked and mashed
3 eggs, well beaten
3/4 cup sugar
1/2 stick butter
Mix together well and place in 9x13" pan.

Topping:
3/4 cup light brown sugar
1/2 cup flour
1/2 cup pecans, chopped
1/2 stick butter
Mix topping together until crumbly. Sprinkle on top of potato mixture
and bake at 350 degrees for 30-45 minutes or until whole top is
bubbly. Let stand 5 min. before serving.

Lima Beans with Sour Cream

1 pkg frozen lima beans
2 teaspoon salt
1/4 cup butter or margarine
3/4 cup finely chopped onion
1 8-oz can mushrooms (optional)
1 Tablespoon flour
1 teaspoon paprika
1-2 cups sour cream
2 teaspoon chopped parsley
    
Cook beans with 1 teaspoon salt until tender.  Saute onions in butter
until golden.  Add flour and paprika, stirring until smooth.  Return
to heat and cook until bubbling.  Add drained beans, mushrooms,
remaining salt and sour cream.  Heat gently, do not boil.  Before
serving sprinkle top with chopped parsley. (This recipe comes from a friend of mine in Montana)

Greenbean Casserole (prepared as found on the can of French Fried Onions)
Relish tray (carrots, celery, broccoli, cauliflower, olives, pickles)
Cranberry sauce
Dinner rolls
Cranberry Bread (from the back of the book, Cranberry Thanksgiving)

Dessert:
Pecan Pie
Pumpkin Pie

Chocolate Meringue Pie

1 (9 inch) prepared pie crust (the kids and I like graham cracker crumb crust; hubby prefers flour crust)
3/4 cup white sugar
2 Tablespoons unsweetened cocoa powder
2 Tablespoons flour
1 pinch salt
2 eggs, separated
1 cup milk
1 tablespoon butter or margarine
1 teaspoon vanilla extract
1/4 cup white sugar (we use less)

Directions:
1. Preheat oven to 400 degrees F (200 degrees C)
2. Prepare chocolate custard: In a large saucepan or double boiler, combine 3/4 cup sugar, cocoa powder, flour, and salt. Mix well, then stir in the egg yolks and milk. Whisk until all ingredients are thoroughly combined. Cook over medium heat, stirring constantly, until mixture reaches the consistency of pudding.
3. Stir vanilla and butter or margarine into custard. Pour mixture into prepared pie shell.
4. Prepare meringue: In a medium bowl, whip egg whites until foamy. It's best if they are room temperature. Gradually add the scant 1/4 cup sugar, continuing to beat until whites form stiff peaks. Spread meringue over chocolate custard, covering completely. (It's best if the custard has cooled quite a bit)
5. Bake in preheated oven for 5 to 6 minutes, until meringue is golden brown. Chill before serving.

We won't be serving everything on this menu. We pick and choose from it. Maybe you'll find something you might want to try. (By the way, these are great additions to the Christmas menu, as well! And some of them even show up on our Sabbath dinner table.)

Happy Thanksgiving!