Healthful Vegetarian Recipes
These recipes were complied by Rusty Morgan for his Cancer Fighting Recipe Book.
Asparagus And New Potatoes
- 1 large bunch of asparagus
- 10 small new potatoes
- 1 lemon
- 1 clove garlic
- 1 T olive oil
- 1 t flax oil
- pinch of cayenne pepper
- fresh cilantro
- fresh dill
Mash the garlic in a small bowl and mix in with both oils and the juice from the lemon and set aside.
Cut the hard ends off one bunch of asparagus and rinse.
Halve 10 small new potatoes and steam in wok for 15 min. or until just barely done.
Put in asparagus and steam for another 5 minutes
Serve and sprinkle with chopped dill and cilantro
Dust with cayenne pepper and drizzle oil mixture over the top
Asparagus, Sun-Dried Tomato
- pinch of cayenne pepper
- 1 t .balsamic vinegar
- 1 T olive oil
- 1 t flax oil
- several sprigs of parsley. Separate crowns from parsley and finely chop the stalks
- 1 T chopped sun-dried tomatoes
- 8 oz asparagus
- optional: shredded fresh basil leaves; fresh oregano or marjoram
Finely chop sun dried tomatoes and parsley stalks and marinate them in the oils, vinegar and cayenne for several hours.*
Steam asparagus for six minutes or till just tender
Serve asparagus, pour on sauce and sprinkle with parsley crowns and other herbs.
*For easy to digest version: Steam the finely chopped tomatoes and parsley stalks for 15 minutes before marinating
Baked Eggplant
- 1 eggplant peeled and sliced into rounds
- 1 T olive oil>
- 1 t dried oregano
- 1 t dried parsley
- 1\2 t cayenne pepper
- bread crumbs
Rub eggplant with olive oil and also oil a cookie sheet.
Mix bread crumbs with the herbs and coat the eggplant with it
Lay on the cookie sheet and bake at 400 degrees F until brown.
Turn at least once
Black Bean Burritos
- 1 cup cooked black beans
- 1 red bell pepper [chopped]
- 1 green bell pepper [chopped]
- 2 garlic cloves [chopped]
- tortillas
- Salsa [ try SalsaDip 1 from this recipe collection]
Combine beans, peppers, garlic and salsa.
Put into a tortilla and microwave until done.
Broccoli Dip
- 1 cup cooked broccoli stems, [peeled]
- 1 T fresh-squeezed lemon juice.
- 1/4 t curry powder.
- 2 cloves garlic, minced.
- 1 roma tomato, diced.
- 1 scallion, sliced.
- 1 jalapeno pepper, chopped.
In a food processor, blend the broccoli stems with the lemon juice, curry, garlic and pepper until completely smooth.
Mix with the remaining ingredients and chill before serving.
Brown Basmati Rice
- 1 cup brown basmati rice.
- 1 cup water.
- 1\2 cup white wine.
- 1\4 cup frozen peas.
- 1 clove garlic.[ chopped]
- 1 t fresh ginger. [chopped]
- 1 t olive oil.
- 1 T chopped parsley.
- optional: 1 t curry powder.
Wash and rinse rice and set aside
SautÈ ginger and garlic with oil and 1 t of water in saucepan for1 minute.
Add rice and stir while sautÈing for 30 sec over high heat.
Add water and curry powder and boil moderately until rice begins to pit.
Add wine and frozen peas and keep heat up just until it comes back to a boil.
Cover tightly and turn the heat down to simmer and let cook for 20 minutes.
Turn off heat and leave pot covered on burner for another 15 minutes
Serve and sprinkle parsley over top
Coleslaw
- 1 small head finely sliced cabbage.
- 1 stalk celery.
- 1 red pepper.
- 1 small carrot.
- 1 scallion.
- sprigs of parsley.
- juilenne pepper and carrot.
Finely chop celery, scallion and parsley.
- 1 T balsamic vinegar.
- juice from 1 lime.
- 1 t dry mustard.
- 1 t Ketjap manis [tamari or soy will do].
- 1 T pure maple syrup.
- dusting of cayenne.
- 1/2 t caraway seed.
Toss and refrigerate.
Perogie Pitas
- 6 small pitas.
- 1 T olive oil.
- 1 onion finely chopped.
- 1 clove garlic, minced.
- 6 thinly sliced shiitake mushrooms.
- 1 large potato, grated.
- 1 cupwhite wine.
- 1\4 cup soft tofu.
- 1 T chopped fresh dill.
- 1 T chopped parsley.
- cayenne pepper to taste.
- apple sauce
Brown the onion in skillet first, then add garlic and mushrooms and sautÈ for one minute.
Add wine, cayenne, tofu and potatoes and cook mixture for 10 minutes until liquid is reduced to about half.
Blend in herbs just before serving.
Stuff pitas with mixture and serve with apple sauce.
Salsa Dip
- 5 roma tomatoes [chopped].
- 1 jalapeno pepper, [chopped].
- 1 bell pepper,[chopped], any color will do but I prefer yellow.
- 2 T finely chopped fresh cilantro.
- 2 T finely chopped parsley.
- 1 small red onion, [finely chopped].
- 2 cloves garlic, [minced].
- 1 t balsamic vinegar, (or lemon juice).
Mix, chill and serve.
Scalloped Asparagus
- 1 T peanut oil.
- 2 garlic cloves, finely chopped.
- 1 t fresh grated ginger.
- 1\4 t cayenne.
- 200g[1\2lb] sea scallops.
- 300g asparagus, sliced into 1\2in. pieces
- 1 scallion, sliced into 1\2 in. pieces
- 1 t Ketjap manis.
- 1 T Saki.
- 1 t cornstarch.
- 1 T water.
- 2 T toasted sesame seeds.
Trim the white ends off the asparagus. Saute garlic, ginger, cayenne and scallops in skillet for two minutes, remove and set aside. Stir fry the asparagus and scallions for 3 minutes then return the scallops and cover the skillet over low heat for 1 minute while you prepare thickening sauce.
Thickening sauce:
Mix water, cornstarch, saki and Ketjap manis in a small bowl until smooth.
Remove skillet from heat and stir in the thickening sauce.
Return skillet to heat until sauce thickens.
Serve and garnish with sesame seeds.
Spanish Potatoes
- 4 med. potatoes, cut into 1\2 in. cubes.
- 1 green pepper, chopped.
- 1 red pepper, chopped.
- 1 lb. mushrooms, quartered.
- 2 med. Spanish onions, [diced yellow onions will do].
- 4 roma tomatoes, chopped.
- 1 clove garlic.
- Louisiana hot sauce. [optional]
- 1 T chopped rosemary.
Saue the onions and the garlic with some water until the onions begin to get translucent.
Add the potatoes and 1/4 cup of water, the peppers and the mushroom, and the rosemary, cover and let simmer for 10 minutes.
Add the tomatoes and hot sauce to taste. cook until the potatoes are done.
Garnish with a few sprigs of parsley.
Tarragon Potatoes
- 1 large onion, chopped.
- 1 T peanut oil.
- 3 large potatoes, sliced as in scalloped potatoes.
- 1 bay leaf.
- 2 T balsamic vinegar.
- pinch of cayenne.
- 1 T chopped fresh tarragon.
- 1\2 cup water.
Saute onion in oil in skillet until transparent.
Add potatoes and sautÈ for 1 minute.
Add water and other ingredients and simmer with lid on for 30 minutes.
remove and discard bay leaf.
Serve and garnish with fresh parsley.
Vegetables & Fish
(ingredients and preparation suggestions)
- Asparagus, bite-sized (deep-fry 3 or 4 sticks together).
- Broccoli, prepared as for a for salad.
- Carrots, cut into thin sticks (i.e. 1 1/2 inches long)
- Eggplant, thinly sliced.
- Green beans, diagonally halved lengthwise,[french cut] or whole.
- Green onions, sliced into 1\4 in. rounds.
- Green pepper, cut into rings or juilenned.
- Mushrooms, quartered, or whole if small.
- Onions, sliced.
- Zucchini, thinly sliced.
- Crab, break shell and expose meat before dipping in batter.
- Scallops, whole if small.
- Shrimp, peeled, whole. Dip shrimp in the batter by holding the tail fin, and fry two or three at a time.
Dredge fish in flour before dipping in batter.
Directions:
Heat the oil to 340F or 360F.
Dip the vegetables or fish in the batter and place them in the oil. If it is difficult to handle the vegetable chunks, you may use a tablespoon to drop them in.
Do not fry too much at a time, in order to maintain the temperature. Take the tempura out of the oil just when the batter gets SLIGHTLY brown. Vegetables usually take less than two to three minutes.
Remember: the thinner the vegetable, the faster it cooks.
For fish, the time to pull it out is when the batter turns very slightly brown. It is good idea to do trial frying in the beginning. Taste it and decide how long it will have to be fried.
Once you get the timing right, the rest is simple.
Another popular way of serving tempura is over a bowl of noodles. This is called tempura-udon or tempura-soba, and it is traditional Japanese fast food.
There are many variations in tempura frying. You can mix two or three vegetables and fry them together.
Tofu Strips
- 1 block soft tofu.
- 1 T tamari sauce.
- 1/4 cup water.
Cut tofu into 1/4 thick slabs. Lay flat on dish and pour soy sauce and water over it.
Allow to marinate several hours or overnight, turning occasionally.
- 2 T engevita yeast.
- 1 t parsley.
- 2 cloves diced garlic.
- 2 T finely chopped onion.
- 2 T whole wheat flour.
- cayenne pepper to taste.
Mix dry ingredients together and place on a shallow plate.
Coat the marinated tofu strips in the mixture.
Wipe a cookie sheet with olive oil and place the coated cubes on the tray.
Bake in a 400F oven for 45 minutes, or until lightly browned.
Tofu With Wine
- 1/2 pound extra firm tofu.
- 1\4 cup wheat flour
- 1 T olive oil.
- 1/2 cup white wine.
- 1 small onion, chopped.
- 1 cup broccoli florets, chopped.
- 1 clove garlic, minced.
- 1\4 t cayenne.
- 1 cup soymilk.
- 1 T cornstarch.
Slice tofu into 1\4 in strips.
Roll the tofu in the flour till coated.
Heat the oil in a large saucepan, and put the strips in.
Cook over moderate heat until strips are browned on underside, then turn and brown on the other side.
Remove from saucepan and set aside.
Add the wine, broccoli, onion and garlic to the saucepan.
SautÈ until onion is just soft, a minute or two.
Mix the cornstarch with the soymilk and wine.
Add the tofu strips back to the pan, then add the soymilk mixture.
Stir until soymilk thickens.
Add more soymilk if it is too dry.
Reduce the heat and simmer about a minute.
Serve over rice or potatoes.
ToFu Salad
This is to replace egg salad for sandwiches
- 1 block firm tofu
- 4 T prepared mustard
- 1 stalk celery
- 1 red bell pepper
- 1/4 tcurry powder
- add cilantro to taste
Chop tofu into small cubes.
Chop pepper and celery into similar size as tofu.
Mix everything and refrigerate.
Vegan Caesar Salad
- 4 cloves garlic, to taste, chopped.
- 1 lemon.
- 1 T capers.
- 4 T chickpeas [steamed].
- 1 t drymustard.
- 1 T tamari sauce.
- 1 T olive oil.
- 1 t flax oil.
- croutons (optional).
- romaine lettuce.
Toss and serve with a few sprigs of parsley.
Vegan Chili
- 1 large jalapeno pepper, diced finely.
- 2 bell peppers, [one green one red or yellow].
- 1 cup kidney beans.
- 1 chopped onion.
- 2 garlic cloves.
- 3 chopped roma tomatoes.
- cumin, coriander, oregano to taste.
- 1 T olive oil.
Soak the beans overnight, then simmer until tender (1 to 2 hours).
Chop onions and garlic, saute in oil.
Add peppers, saute with onion & garlic.
Add chopped tomatoes, cook a until soft.
Add the beans, and some bean liquid.
Add the spices and cook for another hour or so.
Vegetable Curry
- 1 large onion, chopped.
- 2 shiitake mushrooms, sliced.
- 1 T. curry powder.
- 1/4 t ginger.
- 1 large carrot,sliced.
- 1 stalk celery, sliced.
- 1 cup green beans, sliced.
- 1 bell pepper, chopped.
- 1 cup cauliflower, in bite-sized pieces.
- 1 cup broccoli, in bite-sized pieces.
- 1 small butternut squash, diced into 1\2 in. cubes.
- 2 T raisins.
- 1 small parsnip, chopped.
- 1\2 cup water.
Serves 6.
Brown onion in skillet , stir in curry, ginger, mushrooms and water and cook until liquid is reduced to a sauce.
Let sit on warm burner while you steam the rest of the ingredients until they are hot but still have a raw crunchy texture (about 10 mins)
Serve veggies over rice and pour the curry sauce over the vegetables.
Easy to digest version: cook the vegetables and curry sauce together until soft in saucepan but add a couple of T extra water.
Vegetarian Dip
- 1 large red onion.
- 1/2 stalk of celery.
- 1 green pepper.
- 1 medium sized zucchini.
- 1/4 teaspoon cayenne pepper.
- 3 cloves of garlic.
- 1/4 teaspoon chili powder.
- 1/4 teaspoon cumin.
- 1 Ttahini paste.
- cilantro to taste.
- juice of one lemon.
Chop onion, celery, tomatoes, green pepper and zucchini and put them in a cooking pan.
Add cayenne, garlic, chili powder and cumin.
Cook until vegetables are soft.
Let them cool.
Put them in the food processor with the remaining ingredients and mix.
