Portobello Burgers

from The Ottawa Citizen

• 2 large portobello mushroom caps, cut into chunks
• 2 cups (500ml) button mushrooms, trimmed
• 1 tbsp (15ml) olive oil
• 1 large onion, finely chopped
• 1 small carrot, grated
• 2 garlic cloves, finely chopped
• 1 cup (250ml) raw cashews
• 1/3 cup (75ml) sunflower seeds
• 1/8 cup (25ml) white miso)
• 2 tsp (10ml) lemon juice
• 1 tbsp (15ml) sherry (I skip this)
• 1/2 tsp (2ml) ground pepper
• 1 cup (250ml) cooked, short grain brown rice
• 1 cup (250ml) dried bread crumbs
• Vegetable oil or olive oil for greasing pan

Pulse the portobello and button mushrooms in the bowl of a food processor fitted with a metal blade until coarsely chopped. Heat the olive oil and sauté mushrooms, onion, carrot and garlic until vegetables are wilted, 2 t 3 minutes. Place the mushroom mixture in a large bowl.

In the bowl of the same processor fitted with a metal blade, combine the cashews, sunflower seeds, miso, lemon juice, sherry, if using, and pepper to make a light paste. Add this to the mushrooms in the bowl. Add the rice and bread crumbs; blend all ingredients together.

Although you may make the burgers now, it's best to allow the mixture to stand for at least 6 hours in the refrigerator - they will hold their shape better. When ready to cook, preheat the oven to 375F (190C). Use a 4-ounce (114-g) scoop to place 8 rounded balls of the mixture unto a lightly greased baking pan, at least 4 inches (4cm) apart. Lightly press the scooped mixture and flatten to form a 1-inch (2.5cm) thick burger. Bake on middle rack in oven for 25 to 30 minutes, until golden brown. Or you may lightly sauté burgers in 2 tsp (10ml) of olive oil in a non-stick pan on medium heat for 3 to 5 minutes per side, until golden brown.

Makes 8 burgers.

Sioux Lookout Strawberry-Spinach Salad

from Stewart McLean, The Vinyl Cafe, CBC Radio.

• Salad:
• 1 package spinach
• 1-2 cups sliced strawberries
• Almonds:
• 1/2 cup slivered almonds
• 1/4 cup sugar
• 2 tsp water
• Dressing:
• 2 tbsp white sugar (optional)
• 1/4 tsp paprika
• 1 1/2 tbsp poppy seeds
• 1/2 cup vegetable oil (I use Olive oil)
• 1/4 cup raspberry vinegar
• 1/4 tsp Worcestershire sauce (vegetarian variety or make your own. See link below)
• 1 green onion, finely chopped

Combine almonds, sugar, water in non-stick pan. Cook over medium heat, stirring constantly until melted sugar turns golden brown and coats almonds (5 to 10 min.) Turn out unto greased foil. Cool and break into small pieces. Add almond pieces to salad.

Make dressing, shake well and add just before serving.

Make your own vegan Worcestershire sauce:
Use Martha Stewart's recipe

Creole Rice and Bean Soup

(From: Ottawa Citizen - Jan 8, 2003)

• 1 tbsp (15ml) canola oil (I use olive)
• 2 large carrots, diced
• 1 medium onion, diced
• 2 stalks celery, diced
• 1 small green pepper, seeded and diced
• 1 small red pepper, seeded and diced
• 2 tsp (10ml) dried thyme
• 1 28-oz (796ml) can tomato sauce
• 1 28-oz (796ml) can whole tomatoes with juice
• 4 cups (1L) cold water or vegetable stock
• 1 15-oz (425ml) can coconut milk
• 1/4 cup (50ml) brown rice
• 1 15-oz (425ml) can red kidney beans, drained and rinsed
• 3 cups (750ml) chopped and washed kale
• 1 10-oz (283g) package frozen peas
• 3-4 sprigs fresh thyme
• 12 bunch parsley, chopped
• Salt and freshly ground pepper to taste

1. Heat the canola oil in a large pot over medium heat. Sauté carrots, onion, celery, peppers and dried thyme for 5 minutes, until vegetables are crisp-tender.

2. Add tomato sauce, whole tomatoes, cold water and coconut milk to the pot. Simmer 5 minutes. Break tomatoes apart with a spoon and add the rice.

3. Simmer uncovered 45 to 50 minutes, or until rice is tender. Add kidney beans, kale, peas, and fresh thyme. Simmer 10 minutes. Add parsley. Season to taste with salt and papper.

Serves 6 to 8.

Tofu and Pepper Korma

From: Table Talk, Summer 2003, The Table Vegetarian Restaurant,
1230 Wellington St., Ottawa, Ontario, Canada)

• 1 block of extra firm tofu, diced into 1/2inch squares
• 1 medium green pepper, red pepper, diced
• 1 large onion, diced
• 1 small bunch fresh chopped coriander
• 2 cardamom seeds
• 1 pinch of cracked chilli
• 1 flat tsp turmeric
• 1 pinch Garam Massala
• 1/2 tsp cinnamon
• 1 tsp salt
• 1 pint plain soy or oat milk
• 1 tsp chopped ginger
• 1 tsp chopped garlic
• 1 tbsp arrowroot powder to thicken
• Extra virgin olive oil

Sauté the chopped onion with a little olive oil in a thick-bottomed pot.

Add the diced peppers and cardamoms, sauté for a few minutes more and then add teh ginger, garlic, cracked chilli, coriander, turmeric, salt, garam massala and cinnamon.

Mix well, then add the 1 pint of soy/oat milk and bring to a boil, simmer for a few minutes.

Dissolve arrowroot powder in a little water and mix in quickly to your korma sauce stirring rapidly.

Cook for a few minutes and take the pot off the heat.

Mix diced tofu with 1/2 tsp salt, 1 tsp of chilli powder and 1 tbsp olive oil. Mix together carefully and bake on a cookie sheet at a preheated oven temp of 375F for 30 minutes until brown and puffy. Remove from oven and add the thickened korma sauce. Stir and serve.

Noodles Romanoff Adkins Style

From: Table Talk, Summer 2003, The Table Vegetarian Restaurant, 1230 Wellington St.

Ottawa, Ontario, Canada)

• 1 head cabbage – sliced into noodles
• 1 pound cream cheese – softened
• 8 ounces sour cream
• 2 tbsp butter – melted
• 1/2 cup green onions – chopped
• 1 clove garlic – minced
• 1/4 tsp black pepper
• 1/4 cup TVP – pounded into crumbs
• 1/2 cup grated parmesan cheese

Cook cabbage until barely tender. Drain.

Mix together cream cheese, sour cream and butter. Stir into cabbage.

Add green onions, garlic and pepper, and turn into buttered baking dish.

Combine TVP (crumbs) and parmesan cheese and sprinkle over top of noodle mixture.

Bake at 350F for 30 minutes.

Note: You can use leftover protein bread in place of TVP. Dry it and pulse in food processor.

Crunchy Trail Mix Salad

• 3 cups broccoli florets
• 1 1/2 cups monterey jack cheese shredded
• 1 cup dried cranberries
• 3/4 cup dry roasted sunflower seeds (shelled)
• 1/2 cup onion, chopped
• 1/2 cup mayonnaise or salad dressing
• 1/2 cup plain fat free yogurt
• 2 tbsp raspberry vinaigrette (see below)
• Fake bacon bits (soy)

In a large mixing bowl, combine broccoli, cheese, cranberries, sunflower seeds and onion.

Stir together mayonnaise, yogurt and raspberry vinegar.

Pour over broccoli mixture and toss well. Cover and refrigerate till serving time.

Stir before serving and sprinkle with fake bacon bits.

Quinoa Vegetable Cakes

From: Ottawa Citizen, Feb 5, 2003

• 1 cup dried quinoa
• 2 cups water
• 1 tbsp corn or olive oil
• 1 small onion, finely chopped
• 2 small carrots, grated
• 1 small zucchini, grated
• 1 10-ounce package frozen chopped spinach, thawed and squeezed dry
• 2 tbsp unbleached all-purpose flour
• 1/2 tsp baking powder
• 1 tbsp plain yogurt
• 2 tbsp tahini paste
• 2 tsp salt (or to taste)
• 1 tsp freshly ground pepper
• 2 tbsp chopped fresh dill
• 2 tsp lemon juice
• 2 tsp dried Italian herbs
• Canola or olive oil for spraying or brushing parchment paper
• NOTE: I added 2 large eggs when it looked like it wasn't coming together.

1. Place quinoa, water and corn oil in large sauce pot and bring it to a boil. Lower heat to simmer and cook the quinoa, covered, stirring occasionally for 20 minutes, until tender and all the liquid is absorbed. Cool.

2. Preheat oven to 400F. Place cooked quinoa in a large bowl with onion, carrots, zucchini, spinach, flour, baking powder, yogurt, tahini paste, salt, pepper, dill, lemon juice, and Italian herbs. Mix well.

3. Line a baking pan with parchment paper. Lightly oil the paper. Using an 8-ounce scoop to measure, place the scooped grain mixture on the paper and press down lightly to form six 1-inch thick patties. Bake about 20 minutes or until lightly browned. NOTE: I added 10 minutes more to that time to get them browner.

Original recipe said it makes six 8-ounce quinoa cakes. I got 11 generous 1/2-cup cakes.

Total calories for recipe: 627 --- Therefore 57 calories per cake. Two make a very decent lunch.

Note: Original recipe referred to them as burgers, but they would be too fragile for that purpose. They were good for eating with a fork but might not hold together in a bun.

Black Bean Salad

From: www.fabulousfoods.com

• 1 15-oz can black beans, rinsed and drained
• 1 cup tomatoes, diced
• 1/2 cup cucumber, seeded and finely chopped
• 2 serrano chillis, finely chopped
• 1/2 bell pepper, finely chopped
• 1/2 cup corn kernals, fresh, frozen or canned
• 1/2 medium red onion, finely chopped
• 1/2 bunch cilantro, finely chopped
• 1/2 tsp chili powder
• 1 tbsp balsamic vinegar
• hot sauce to taste
• Salt and pepper to taste

In a large mixing bowl, combine broccoli, cheese, cranberries, sunflower seeds and onion.

Stir together mayonnaise, yogurt and raspberry vinegar.

Pour over broccoli mixture and toss well. Cover and refrigerate till serving time.

Stir before serving and sprinkle with fake bacon bits.

Lentil Shepherd's Pie

From: www.fabulousfoods.com

• 1 cup dried green or brown lentils
• 4 tbsp butter
• 2 large onions, thinly sliced
• 1 garlic clove, minced
• 1 tsp dried herbs
• 1 15-oz can tomatoes, chopped
• 2 tbsp soy sauce
• 2-3 tbsp chopped parsley
• salt and pepper
• 1 1/2 lbs potatoes, cooked and mashed
• Little extra butter

Put lentils into large saucepan, cover with water and boil gently until tender. Approx. 45 min. Drain.

While lentils are cooking, prepare boil and mash potatoes.

Preheat oven to 400F. Use half the butter to grease a shallow ovenproof dish.

Saute onions in remaining butter for 10 min.

Add garlic, herbs, tomatoes, soy sauce, lentils, parsley and salt/pepper to taste. Spoon mixture into dish.

Spread mashed potatoes evenly over top, drawing the prongs of a fork over the surface to make ridges. Dot the surface with butter.

Bake for 45 min unti topping is golden brown.

Mushroom Gravy

• 1 lb fresh mushrooms
• 1 large onion, chopped
• 3 cloves garlic, minced
• 1 tbsp cold-pressed oil
• 2 tbsp cool water
• 2 tbsp whole-wheat pastry flour
• 1 cup hot water
• Can be replaced by equal volume of hot liquid in which dried mushrooms have been reconstituted.
• dash of tamari sauce, optional

Saute mushrooms, onion and garlic in oil until onion is transparent

Add cool water and flour. Stir well.

Add hot water and tamari if desired. Add more water for thinner gravy.

Stir and cook for a few more minutes.

Serve gravy over sliced veggie/lentil/nut loaf or burger.

Spaghetti Sauce

• 2 tbsp olive oil
• 1 cup minced onions
• 2 large garlic cloves, minced
• 1/4 cup diced green pepper
• 1/2 cup diced carrots
• 1 6-oz can tomato paste
• 1 package Yves or Beyond Meat plant-based meat replacer
• 1 14-oz can tomatoes, chopped with liquid
• 2 cups vegetable stock
• 1/2 cup minced fresh parsley
• 1/8 tsp cayenne
• 1 tsp dried basil
• 1/2 tsp dried oregano (I use more)
• 1/2 tsp salt
• 1/8 tsp freshly ground pepper
• 1 pound linguini, freshly cooked

Heat oil in a large skillet over medium heat, add onions, garlic, bell pepper and carrots. Saute for 5 minutes.

Add tomato paste to skillet. Saute, stirring, 2 more minutes.

Add "ground round", tomatoes, stock, parsley, cayenne, basil, oregano, salt and pepper to skillet.

Cover and simmer 1 hour over low heat, stirring occasionally. If sauce becomes too thick, add more stock.

Split Pea Soup with Dumplings

• 8 cups cold water
• 1 pound split yellow peas (2 cups)
• 1 large carrot, diced
• 1 medium rutabaga, diced
• 1 celery stalk, diced
• 1 medium onion, diced
• 2 cloves garlic, minced
• Herbs to taste (oregano, thyme, Mrs. No Salt)
• Salt and Pepper

Bring water and peas to a boil. Reduce the heat and simmer for 1 hour.

Add vegetables and simmer until peas are soft and vegetables are tender.

Season to taste and simmer a while longer to let flavours mingle.

Serve with 1 or 2 dumplings per bowl of soup. (See Dumpling recipe)

Dumplings

• 2 cups all-purpose flour
• 1 tbsp baking powder
• 3/4 tsp salt
• 3 tbsp butter
• 1 cup milk

Mix flour, baking powder and salt in a bowl.

Bring butter and milk to a simmer in a small pot. Add to dry ingredients until mixture just comes together.

Divide dough into 10-12 puffy dumplings. Roll each piece of dough into a rough ball.

Gently lay the formed dumplings on the surface of the soup (or stew or whatever you are making), cover, and simmer for 10 minutes.

Do not peek.

To serve, remove dumplings from pot and place in a separate dish. Then serve soup/stew, and lay one dumplings on top of each serving.

Vegetarian Chili

• 2 tbsp olive oil
• 1 cup carrots, diced
• 1 cup red peppers, diced
• 1 cup green peppers, diced
• 1 cup onion, diced
• 1 large sweet potato, cubed
• 2 cloves garlic, minced
• 1-2 fresh chilis (or hot sauce)
• 1 tbsp ground cumin
• 5 tbsp chili powder
• 1 28-oz can diced tomatoes, with juice
• 1 19-oz can kidney beans, drained
• 1 19-oz can black beans, drained
• 1 19-oz can pinto beans, drained
• 1 cup tomato juice
• 3 1/2 cups vegetable stock (or as needed)
• Salt to taste

Heat olive oil in large saucepan. Add carrots, peppers, onions, sweet potato, garlic. Stir and cook until onions are golden, 12-15 minutes.

Add hot peppers, cumin, chili powder. Cook stirring a few minutes.

Add tomatoes, beans, tomato juice and half the vegetable stock. Bring to a boil.

Reduce heat to medium-low and simmer, uncovered, stirring occasionally, until flavours are blended, adding more vegetable stock needed, about 45 minutes. Taste and adjust seasoning.

Ladle into bowls and serve with sour cream, salsa and chopped fresh cilantro.