realy easy vegan/veggie/and meat friendly recipes :]

[spoofie]

Apple Oat Muffins
(Makes 12 muffins)
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1 cup whole wheat pastry flour
1 1/4 cup rolled oats
2 tsp baking powder
1 tsp cinnamon
1/4 tsp sea salt
1/2 cup maple syrup
3 tbsp canola oil
1/4 cup applesauce
1/4 cup + 1 tbsp water
egg replacer for 1 egg (or one egg)
2 medium apples, grated
--
Preheat the oven to 375.
In a large bowl, combine the flour, oats, baking powder, cinnamon, and salt.
In a food processor, combine the maple syrup, oil, applesauce, water, and egg replacer.
Pour the liquid ingredients into the dry, and fold until blended, but do not overmix.
FOld the apples into the batter. You can leave the skins on the apples if they are organic.
Line 12 muffins cups with unbleached paper liners, and fill half way using a 1/4 cup measuring cup.
Bake for 20 minutes until a toothpick inserted in the center comes out clean.
Remove the muffins from the oven and transfer to a wire rack to cool.

Per muffin: Calories: 148, Protein: 3 gm., Fat: 3gm.

[spoofie]

Asian Vegetable Stew
(Serves 4 as side dish/2 as main course)
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2 tbsp vegetable/sunflower oil
1 eggplant, cut into 1/2 inch cubes
6 okra pods, trimmed (do not pierce the pods!)
1/4 lb kabocha or butternut squash, cut into 1/2 inch cubes
1/2 cup vegetable broth
2 tbsp mirin
1/2 tsp salt
pinch of fresh ground black pepper
1/2 tsp sugar
--
In a medium size pan, heat one tbsp of oil and fry the eggplant and okra for 2-3 minutes. Set aside.
Heat the remaining po; and fry the squash for 3-4 minutes.
Add the broth, soy sauce, mirin, salt, pepper, and sugar and simmer for 3 minutes.
Return the eggplant and okra to the pan and simmer for a further 3-4 minutes or until all the vegetables are tender.

[spoofie]

Baked Potato Chips
(Serves 4)
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4 baking potatoes, or sweet potatoes, washed and peeled
--
Slice the raw potatoes paper thin, and spread out on an oiled cookie sheet.
Bake in a 400 oven for 15-20 minutes.

YOU CAN ALSO MAKE THESE IN THE MICROWAVE

Slice the potatoes about 1/16 inch thick.
Spray a micorwaveable plate with cooking spray and lay out the slices so they don't overlap.
Microwave on high for 5 minutes, turn the slices over, and microwave 2 minutes more until they are crisp. Cool in the oven.
This also works with carrots, bananas, plantains, zucchini, and other veggies. Serve with your favorite veggie dip.

Per serving: Calories: 131, Protein: 2 gm., Fat: 0 gm

[spoofie]

Bean Curd Burgers
(Serves 4)
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1 sm red onion, finely chopped
1 garlic clove, crushed
1 tsp ground cumin
1 tsp ground coriander
2 tbsp lemon juice
1 1/2 cups canned garbonzo beans/chickpeas, drained and rinsed
2 3/4 oz. soft silken tofu, drained
1/4 lb cooked potato, diced
4 tbsp freshly chopped cilantro
1/2 cup dry whole-wheat bread crumbs
1 tbsp vegetable oil
burger buns, such as Healthy Burger Buns, or other store bought type
2 medium tomatos, sliced
1 large carrot, grated
salt and pepper
RELISH
1 tsp sesame-seed paste
4 tbsp low-fat unsweetened yogurt
1 inch piece cucumber, finely chopped
1 tbsp chopped fresh cilantro
garlic salt, to taste
--
Place the onion, garlic, spices and lemon juice in a pan, bring to a boil, cover, and simmer for 5 minutes, until the onions are softened.
Place the garbnozo beans, tofu, and potato in a bowl and mash well. Stir in the onion mixture, the cilantro, and the seasoning, and mix together. Divide the mixture into 4 equal portions and form into patties about 4 inches/10cm across.
Sprinkle the bread crumbs on to a plate and press the burger into the crumbs to coat both sides.
Heat the oil in a large skillet and cook the burgers for 5 minutes on each side until golden. Mix the relish ingredients together in a bowl and let chill in the refrigerator. Place the sliced tomato and grated carrot on the buns and top each with a burger. Serve with relish.

Per serving: Calories: 471, Protein: 22g, Fat: 12g

[spoofie]

Breakfast Burritos
(Makes 12-16 burritos)
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1 dozen eggs (or egg substitute equiv.)
1 12 oz pkg soy 'burger' crumbles (or 1 lb ground beef)
1 cup shredded cheese, you choice of variety (I like the 'mexican' flavor mix)
1 green pepper, chopped
1 sm red onion, chopped
12-16 flour tortillas (depending on how you want to fill them)
1 sm jar salsa, your choice of spiciness
--
Cook all eggs as scrambled eggs. Set aside.
Brown 'burger' crumbles/beef in a skillet with a little oil. Once it is browned, add the onions and cook for another 2-3 minutes, stirring occassionally. Add peppers and cook another 2-3 minutes or until heated through.
Lower heat a little, add the scrambled eggs in, and stir to reheat.
Place the torillas on a couple paper towels, cover with 1-2 more and microwave for about 5 seconds to make them more pliable.
Place a few tablespoons of mix onto the tortilla, add some cheese and about a tablespoon of salsa, and wrap up. Then wrap the finished burrito in a sheet of wax paper. Continue until you've wrapped all the tortillas.
Put wrapped tortillas in freezer bags and freeze. Whenever you're hungry, take one out, pop it in the microwave for a minute or two, and voila.

[spoofie]

Broccoli and Cheese Soup
(Serves 6)
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2 tbsp butter
1 onion, chopped
1 lb. peeled and grated
2 fresh tarragon leaves
7 1/2 cups vegetables bouillon
1 1/2 lbs broccoli, cut into small florets
6 oz colby cheese, or cheese of your choice
1 tbsp chopped fresh parsley
salt and ground black pepper to taste
--
Chop the tarragon. Melt the butter in a large, heavy pan. Add the onion and cook, stirring occasionally, for 5 minutes, until soft. Add the grated potatoes and tarragon, season to taste with salt and pepper, and mix well. Pour in just enough of the bouillon to cover and bring to a boil. Lower the heat, cover, and simmer for 10 minutes.
Meanwhile, bring the remaining bouillon to a boil in another pan. Add the broccoli and cook for another 6-8 minutes, until just tender.
Remove both pands from the heat, let cool slightly, then ladle the contents of both pans into a blender or food processor. Process until smooth, then pour the mixture into a clean pan. Grate in the cheese, add the parsley and heat gently to warm through, but do not let the soup boil. Ladle into warmed soup bowls and serve immediately.

Per serving: Calories: 249, Protein: 14g, Fat: 15g

[spoofie]

Butter Chicken

Ingredients
150 ml (1/4 pint) natural yoghurt
50g (2 oz) ground almonds
1 1/2-teaspoons red chili powder
1/4-teaspoon crushed bay leaves
1/4-teaspoon ground cloves
1/4-teaspoon ground cinnamon
1-teaspoon garam masala
4-green cardamom pods
1-teaspoon ginger pulp or paste
1-teaspoon garlic pulp or paste
400g-(14 oz) can of crushed tomatoes
1 1/2-teaspoon salt or to taste
1-kg (2 lb chicken, skinned, boned and cubed
75-g (3 oz) butter
1-tablespoon olive oil
2-medium onions, sliced
2-tablespoons fresh coriander, chopped
4-tablespoons single cream or half & half cream will work.

Method
Place the yoghurt, ground almonds, all the dry spices, ginger, garlic, tomatoes and salt in a mixing bowl and blend together thoroughly.
Put the chicken into a large mixing bowl and pour over the yoghurt mixture. Let stand for at least 1 hour.
Melt together the butter and oil in a medium wok or frying pan. Add the onions and fry for about 3 minutes.
Add the chicken mixture and stir-fry for about 7-10 minutes.
Stir in about half of the coriander and mix well.
Pour over the cream and stir in well. Bring to the boil. Serve garnished with the remaining chopped coriander.
Makes 4 servings

[spoofie]

Cheese and Bean Quesadillas
(Serves 4-6)
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14 oz can vegetarian refried beans
8 flour tortillas
1 3/4 cups grated cheddar-style 'cheese'
1 onion, chopped
1/2 bunch fresh cilantro leaves, finely chopped
1 quantity Salsa Cruda, or other store-bought salsa
--


Place the beans in a small saucepan and set over low heat to warm through, stirring often.
Meanwhile, make the tortillas pliable by warming them gently in a lightly greased nonstick skillet.
Remove the tortillas from the skillet and quickly spread with a layer of the warm beans. Top each tortilla with grated cheese, onion, fresh cilantro, and a spoonful of salsa. Roll up tightly.
At this point you can wrap the tortillas individually in waxed paper, and then place them in heavy duty zip lock bags to be stored in the freezer, or continue on if serving immediately.
Just before serving, heat the nonstick skillet over medium heat, sprinkling lightly with a couple drops of water. Add the tortilla rolls, cover the skillet, and heat through until the cheese melts. Let it brown lightly, if wished.
Remove the tortilla rolls from the skillet and slice each roll, on the diagonal, in to about 4 bite-sized pieces. Serve at once.

Per serving: Calories: 452, Protein: 18g, Fat 16g

[spoofie]

Cheese Salad

Ingredients:
1lb American Yellow Cheese, grated long
2 Hard Boiled eggs
2 teaspoons pureed garlic
2 Tablespoons Mayonaisse

Directions:
Chop the eggs into small pieces and combine with the rest of the ingredients. Mix and serve.

[spoofie]

Choco cake


ingredients
golden breadcrumbs
2½ dl sugar
2½ dl wheat flour
4 table spoons of cocoa powder
1 tablespoon of vanilla
1½ tspoon of baking powder
1½ dl warm water
150 grams of margarine or butter
2 eggs

method
Grease the baking tin with some butter and then pour in the breadcrums. Try to shake then baking tin so they stick to the sides.
Put the oven on 175 C or 347 F. Mix the sugar, flour, cocoa, vanilla and the baking powder. Pour down the water first and then the butter. Whip the eggs and stir down. Take a tea spoon and taste the mixture and the pour it into the baking tin. Put in the oven for 35-40 minutes. Drink milk. I like this cake best when it's been frozen but the opinions are different