Zucchini Quiche

3 small zucchini, shredded
1/4 cup Swiss cheese, shredded
4 eggs, lightly beaten
½ cup grated parmesan

1cup biscuit (pancake) mix
¼ cup oil
2 green onions, chopped
1 tsp dried dill weed
1 unbaked 9” deep-dish pie crust (optional)

1. Preheat oven to 350
2. In large bowl, combine all ingredients (except pie crust)
3. Pour into greased 9” quiche dish (or unbaked pie crust)
4. Bake uncovered 45 minutes or until cooked in middle

Veggie Quiche

Makes 8 slices

Crust: (you can also buy a frozen deep dish 9" pie shell)
1 ½ cups whole wheat flour
1/3 cup water
1/3 cup oil

Filling:
4 eggs
3/4 cup milk
½ block tofu, cubed
1 tsp salt
2 cups chopped vegetable (like 1 large crown broccoli)
¼ cup chopped onion
1 cup shredded cheese
paprika to top

1. Preheat oven to 350
2. Make pie crust: put flour & ½ tsp salt in mixing bowl; stir in water & oil; roll out onto wax paper to make a circle; lift wax paper & set crust into pie baking dish; pinch edges around the edge of the circle
3. Sprinkle ½ cup cheese on bottom of pie shell; add veggies & onion. In blender, puree eggs, milk, tofu, & salt; pour egg mixture over filling.
4. Bake 1 ½ hours or until cooked in the middle; during last 20 minutes of baking; sprinkle with remaining ½ cup cheese & paprika

Tomato-Spinach-Feta Quiche

1 unbaked 9” deep-dish pie crust
3 roma tomatoes, sliced
1 cup cooked chopped spinach
4 ounces crumbled feta
1 cup shredded mozzarella
2 TB parsley
1 TB pesto
5 large eggs
1 tsp minced onion
1 tsp garlic powder

1. Preheat oven to 350
2. Layer piecrust with ½ tomato slices, ½ spinach, & ½ feta
3. Beat together eggs and pesto; stir in mozzarella, parsley, onion, & garlic
4. Pour ½ egg mixture over tomato-feta layer
5. Add second layer of tomatoes & spinach, and top with remaining egg mixture
6. Sprinkle remaining feta on top & bake 75 minutes or until cooked in middle

Whole Wheat Waffles

Source: Cuisinart waffle maker book
Makes 3 thick waffles, 6 inches each in diameter

1 cup whole wheat flour
¾ tsp baking powder
¼ tsp salt
3 TB oil
1 TB honey
1 large egg, separated
1 cup milk
½ cup blueberries (optional)

1. Combine flour, baking powder, & salt in small mixing bowl.
2. In larger bowl, mix oil & honey. Beat in egg yolk & milk. Stir in dry ingredients. Beat egg whites & fold into batter. Fold in optional blueberries. Let sit 5 minutes.
3. Plug in waffle iron & heat about 5 minutes. Spread 1/3 batter, close lid; cook about 5 minutes.

Buttermilk Waffles

Source: The New Basics Cookbook
Makes 4 thick waffles, 6 inches each in diameter

¾ cup unbleached flour
¼ cup whole wheat flour
1 TB packed brown sugar
½ tsp baking soda
¼ tsp cinnamon
¼ tsp salt
1 cup buttermilk
2 eggs, separated
2 ¾ TB butter, melted

1. In mixing bowl, combine flours, brown sugar, baking soda, cinnamon, & salt
2. In another larger bowl, beat together buttermilk, egg yolks, & butter; stir dry ingredients into wet
3. Beat egg whites until stiff & fold into batter
4. Plug in waffle iron & heat about 5 minutes. Spread ¼ batter, close lid; cook about 5 minutes.

Three-Grain Sunflower Muffins

Source: www.landolakes.com (slightly modified)
Makes 12 muffins

1 cup milk
1 stick butter, melted
1 egg, beaten
½ cup applesauce
1 cup all-purpose flour
½ cup whole wheat flour
½ cup cornmeal
½ cup rolled oats
½ cup firmly packed brown sugar
¼ cup plus 2 TB sunflower seeds
1 TB baking powder
½ tsp salt

1. Preheat oven to 400. Combine milk, butter, egg, & applesauce in large bowl.
2. Combine flours, cornmeal, oats, brown sugar, ¼ cup sunflower seeds, baking powder, & salt in medium bowl. Stir flour mixture into milk mixture until just moistened.
3. Spoon batter evenly into greased muffin tin. Sprinkle tops evenly with 2 TB sunflower seeds. Bake 15-18 minutes or until golden brown.

Cheddar Biscuits

Source: Sugar Free Toddlers
Makes 18 biscuits

1 ½ cups all-purpose flour
½ cup whole wheat flour
4 tsp baking powder
¼ tsp salt
1/3 cup oil
2/3 cup milk
½ cup shredded cheddar

1. Preheat oven to 475. Stir dry ingredients together. Stir in the rest of the ingredients with a fork until the mixture easily leaves the side of the bowl.
2. Form 1 inch balls and press down onto greased baking sheets. Bake 8-10 minutes or until lightly browned.

Whole Grain Zucchini Bread

Source: Cooks.com
Makes 1 loaf or 3 mini loaves

1 cup whole wheat flour
2 TB wheat germ
2 TB oat bran
1/2 tsp salt
1/2 tsp baking soda
1/8 tsp baking powder
1 1/2 tsp cinnamon
2 small eggs
1/2 cup honey
1 tsp vanilla
1/2 cup oil
1 cup grated zucchini
1/2 cup chopped nuts (optional)
1/2 cup raisins (optional)

1. Preheat oven to 325; combine flour, wheat germ, oat bran, salt, baking soda, baking powder, & cinnamon.
2. Beat eggs & honey together; stir in vanilla & oil; stir in dry ingredients; stir in zucchini & optional ingredients
3. Pour into greased loaf pan(s). Large loaf: bake 1 hour or until cooked in middle. Mini loaves: bake 50 minutes.

Cinnamon-Tofu Muffins

Source: Giant Book of Tofu Cooking
Makes 12 muffins

1 cup whole wheat flour
1 cup rolled oats
2 tsp cinnamon
½ tsp salt
2 tsp baking powder
¼ tsp baking soda
8 oz. soft tofu
2 eggs
¼ cup oil
½ cup honey
3/4 cup apple sauce
¼ cup raisins (optional)

1. Preheat oven to 425.  In large mixing bowl, combine flour, oats, cinnamon, salt, baking powder, & baking soda.
2. In blender, puree the tofu, eggs, oil, & honey until smooth; pour into dry ingredients & mix well. Fold in raisins & apple sauce (batter will be stiff).
3. Fill greased muffin tin cups 2/3 full; bake 15 minutes

Oat Bran Muffins

Makes 12 muffins

1 ¼ cups oat bran
½ cup all-purpose flour
¾ cup whole wheat flour
2 tsp baking powder
1 tsp cinnamon
¼ tsp salt
1 cup milk
1/3 cup honey or maple syrup
1 large egg
¼ cup oil
1 cup apple sauce
½ cup raisins (optional)

1. Preheat oven to 375
2. Mix the dry ingredients together: oat bran, flours, baking powder, cinnamon, & salt
3. In a separate bowl, beat together the milk, honey, egg, oil, & apple sauce
4. Fold wet & dry ingredients together; fold in raisins; pour into muffin tin
5. Bake 25 minutes or until lightly browned

Sunflower & Sesame Seed Bread (bread maker)

Source: Breadman Pro Recipe Guide
Makes one 1.5 lb loaf

1 egg plus enough water to equal 1 cup + 2 TB
2 TB oil
1 TB molasses
1 TB sugar
1 ½ tsp salt
2 ½ cups bread flour
½ cup whole wheat flour
2 TB sesame seeds
2 TB sunflower seed kernels
2 tsp active dry yeast

Add ingredients to bread maker pan in the order above; select 1.5 lb, whole wheat course (3).

Challah Bread (dough made in bread maker)

Source: Breadman Pro Recipe Guide
Makes one large loaf

1 egg plus enough water to equal 1 cup + 1 TB
3 TB oil
2 TB sugar
1 ½ tsp salt
2 ¼ cups bread flour
1 cup whole wheat flour
2 tsp active dry yeast
1 egg, beaten, for glaze
poppy seeds to top

1. Add ingredients to bread maker pan in the order above; select dough course (11)—takes 1 ½ hours.
2. Place dough on lightly floured surface; divide into thirds, making 3 ropes (13 inches each); pinch ropes together at one end & braid together; pinch together at other end
3. Transfer braided dough to greased baking sheet; cover & let rise in warm place about 45 minutes or until doubled in size
4. Preheat oven to 375; brush egg onto braid; sprinkle with poppy seeds; bake about 25 minutes

Whole Wheat Focaccia

Source: Breadman Pro Recipe Guide

Dough:
1 cup warm water
1/3 cup olive oil
2 tsp sugar
1 ½ tsp salt
2 cups bread flour
1 cup whole wheat flour
½ tsp oregano
½ tsp basil
2 tsp active dry yeast

Topping:
¼ cup olive oil
1 ½ tsp oregano
3 TB minced garlic
1/4 cup grated parmesan

1. Add dough ingredients to bread maker pan in the order above; select pizza dough course (12)—takes 50 minutes.
2. Press dough into a greased 13 x 9 inch pan; using fingertips, make indentations; cover & let rise in warm place 20 minutes or until doubled in size
3. Preheat oven to 400.  Make topping: heat oil in small saucepan; stir in garlic & oregano; remove from heat immediately; spoon evenly over dough; sprinkle with parmesan
4. Bake 15 minutes or until lightly browned.

Whole Grain Bread (bread maker)

Source: Breadman Pro Recipe Guide
Makes one 1.5 lb loaf

1/3 cup warm water
1 cup buttermilk
1 TB oil
¼ cup molasses
1 ½ tsp salt
1 tsp baking soda
¼ cup oat bran
¼ cup corn meal
¼ cup rye flour
¼ cup buckwheat flour
½ cup whole wheat flour
2 cups bread flour
2 tsp active dry yeast

Add ingredients to bread maker pan in the order above; select 1.5 lb, white course (1).

Caraway Rye Bread (bread maker)

Source: Breadman Pro Recipe Guide
Makes one 1.5 lb loaf

1 cup warm water
1 egg
3 TB oil
3 TB honey
2 TB dry milk
1 ½ tsp salt
1 ½ cups bread flour
¾ cup whole wheat flour
2/3 cup rye flour
2 TB caraway seeds
2 tsp active dry yeast

Add ingredients to bread maker pan in the order above; select 1.5 lb, whole wheat course (3).  Slice & top with butter & extra caraway seeds if desired.

Crunchy Cracked Wheat Bread (bread maker)

Source: Breadman Pro Recipe Guide
Makes one 1.5 lb loaf

1 ½ cups boiling water
¾ cup cracked wheat
2 TB oil
2 TB sugar
1 ½ tsp salt
2 cups bread flour
1 cup whole wheat flour
2 tsp yeast

1. Add cracked wheat to heat-proof bowl; stir in boiling water; let mixture stand 20 minutes
2. Pour wheat mixture into bread pan; add rest of ingredients in order above; select 1.5 lb, fruit & nut course (7).

Soy Herb Bread (bread maker)

Source: Breadman Pro Recipe Guide
Makes one 1.5 lb loaf

1 ¼ cups warm water
2 TB oil
3 TB sugar
1 ½ tsp salt
1 TB dry milk
1 tsp dried dill weed
½ tsp garlic salt
½ tsp dry mustard
¼ tsp dried basil
¼ tsp dried oregano
1 ¾ cups bread flour
1 cup whole wheat flour
½ cup soy flour
2 tsp yeast

Add ingredients to bread maker pan in the order above; select 1.5 lb light crust, fruit & nut course (7).

Apple Bran Muffins

Source: Vegetarian Times Cookbook
Makes 12 muffins

1 cup whole wheat flour
¾ cup wheat bran
¼ tsp salt
¾ tsp baking soda
¼ tsp nutmeg
½ tsp cinnamon
2 tsp grated lemon peel

¼ cup orange juice
¾ cup buttermilk
1 egg, lightly beaten
¼ cup molasses
1 TB oil
1 cup apple sauce
1 large Granny Smith apple, peeled & chopped

1. Preheat oven to 350
2. In medium bowl, combine flour, bran, salt, baking soda, nutmeg, cinnamon, & lemon peel.
3. In another larger bowl, combine juice, buttermilk, egg, molasses, oil, & apple sauce; stir into flour mixture.  Fold in apple.
4. Pour into greased muffin tin; bake 25 minutes

Whole Wheat Banana Bread

6 TB butter, softened
½ cup honey
3 eggs, beaten
3 small bananas, mashed
¼ cup water
¾ tsp vanilla
1 ½ cups whole wheat flour
¾ tsp salt
1 ½ tsp baking powder
¾ tsp baking soda
3 TB milk powder

1. Preheat oven to 325
2. Combine butter & honey in large bowl; stir in eggs, bananas, water, & vanilla
3. In smaller bowl, combine dry ingredients; add to banana mixture & mix together
4. Pour batter into oiled loaf pan & bake one hour

Banana Walnut Muffins

Source: Giant Book of Tofu Cooking
Makes 12 muffins

1 cup oats
½ cup chopped walnuts
1 cup whole wheat flour
1 cup brown rice flour
4 tsp baking powder
1/8 tsp salt
6 oz. soft tofu, cubed
¼ cup oil
¼ cup honey
1 ¼ cups apple juice
2 small ripe bananas

1. Preheat oven to 375. In large mixing bowl, combine oats, walnuts, flours, baking powder, & salt.
2. Put tofu, oil, honey, apple juice, & bananas in blender; puree until smooth and stir into flour mixture
3. Spoon batter into oiled muffin tin; bake 25 minutes or until lightly browned.

Whole Wheat Peppery Cheese Bread

2 ½ cups whole wheat flour (divided)
1 TB yeast
1 ½ tsp salt
¼ cup sesame seeds
2 tsp black pepper
1 cup grated parmesan
1 cup shredded cheddar
¾ cup warm water
¼ cup oil
1 TB honey
3 eggs

1. Mix 1 ½ cups flour, yeast, salt, seeds, pepper, & cheeses.
2. In separate large bowl, beat together water, oil, honey, & eggs
3. Stir dry ingredients into liquid ones
4. Slowly add remaining flour (1 cup), kneading together between
5. Place dough in large, lightly oiled bowl; Cover & let rise in a warm place 45 minutes
6. Press dough into oiled loaf pan & bake at 350 for 35 minutes or until cooked in the middle.

Muscle Muffins

Source: Raising Vegetarian Children
Makes 18 muffins

1 cup whole wheat flour
1 cup unbleached flour
1/2 cup protein powder
2 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
2 ripe bananas
¾ cup milk
¼ cup oil
¼ cup molasses
¼ cup maple syrup
2 tsp apple cider vinegar
½ cup apple sauce
1 cup raisins


1. Preheat oven to 350
2. In medium bowl, combine flours, protein powder, baking powder, baking soda, & cinnamon
3. In larger bowl, mash bananas; stir in milk, oil, molasses, syrup, vinegar, & apple sauce
4. Add flour mixture to banana mixture; stir until just blended, then stir in raisins
5. Fill greased muffin tins & bake for 25 minutes or until cooked in middle

Evie’s Cottage Cheese Dill Bread

1 TB yeast
½ cup warm water
1 TB minced onion
1 TB dill
1 tsp salt
1 cup cottage cheese
1 TB oil
1 TB honey
1 egg, beaten
2 ½ cups whole wheat pastry flour

1. Dissolve yeast in water. Mix together onion, dill, salt, cottage cheese, oil, honey, & egg in small saucepan & heat. Add yeast to pot & stir.
2. Place flour in large bowl; add cottage cheese mixture & combine to make a soft dough. Let rise in warm place about 1 hour.
3. Punch down dough & put in oiled loaf pan; let rise again in warm place 40 minutes. Bake at 350° for another 40 minutes.

Brown Rice Pizza

Source: Vegetarian Times Cookbook
Makes 4-6 servings (slightly modified by Aimee)

Crust:
3 cups cooked brown rice
1/2 cup shredded mozzarella
½ cup sesame seeds
2 TB parmesan cheese
2 eggs, beaten

Sauce:
3 TB butter
3 TB flour
1 ¼ cups milk
½ tsp paprika

Topping:
1 crown broccoli, chopped & steamed
and/or other desired toppings
8 slices Muenster cheese
½ tsp oregano

1. Make crust: Preheat oven to 400. Combine all ingredients & pat into the bottom & sides of a greased 13 x 9 baking dish. Bake 20 minutes.
2. Make sauce: Melt butter in small saucepan; stir in flour. Slowly whisk in milk & paprika; ctir over medium heat until sauce thickens
3. Arrange toppings over crust. Pour sauce evenly over toppings & crust. Arrange Muenster slices on top, sprinkle oregano, & broil until cheese melts.

Trans Fat

Yet another trend seems to be the fight against trans fat, or partially hydrogenated oils. This ingredient is used solely for the purpose of prolonging shelf-life. It is so bad for you that some European countries have banned its use! You might have noticed that many products now advertise"Zero Trans Fat." However, there are still many products that contain this extremely unhealthy ingredient, so read your labels!
Here's a link with more info:
http://www.treelight.com/health/nutrition/PartiallyHydrogenatedOils.html

Whole Grains

Finally, eating whole grains seems to have become a trend! Choose brown rice, whole grain pasta, and whole grain breads over less nutritious options. They are more filling and add more fiber to your diet. Be sure to check labels; whole wheat does not mean the product contains whole grains. Look for labels that actually say "whole grain."

Every Meatless Meal Can Help...

Reduce the risk of heart disease, strokes, & cancers while cutting exposure to foodbourne pathogens
Provide a viable answer to feeding the world’s hungry through more efficient use of grains & other crops
Conserve vital but limited freshwater, fertile topsoil & other resources
Preserve ecosystems such as rainforests & other wildlife habitats
Decrease greenhouse gasses & the pollution of animal agriculture

www.worldvegetarianday.org

Reading Ingredient Labels

Eating healthy requires looking at ingredient labels to see what exactly you're going to put into your body. Typically I've found that shorter ingredient lists mean less artificial additives & chemicals. The first few ingredients are most important since ingredients are listed in descending order (the most prevalent ingredient is listed first). Reading labels may seem tedious at first, but soon you'll become familiar with brands that contain less or no artificial ingredients.

Colorful Black-eyed Pea Soup

Source: Moosewood Restaurant Daily Special
Makes 6-8 servings (slightly modified by Aimee)

4 cups water
1 cup dried black-eyed peas
2 garlic cloves, chopped
1 cup chopped onion
1 cup chopped celery
2 TB oil
½ tsp each: thyme, garlic powder, nutmeg
1 tsp each: cilantro, parsley
1 green or red pepper, chopped
15 oz. can vegetable broth
1 cup corn
28 oz. can diced tomatoes
1 cup chopped spinach
cayenne, salt, & pepper to taste

1. Place 4 cups water in saucepan with black-eyed peas & garlic. Bring to boil, cover, & simmer until tender, about 45 minutes; set aside.
2. Meanwhile, in large pot, saute onions & celery in oil. Stir in chopped pepper; cook a few minutes. Stir in broth, corn, tomatoes, spices & spinach; bring to boil.
3. Stir in cooked black-eyed pea mixture to pot; bring to boil again; reduce heat & simmer until heated through. Season with cayenne, salt, & pepper

Sesame Tofu over Rice

Makes 4 servings

1 ½ cups brown rice
1 1b. firm tofu, cut into 8 slices
1/3 cup sesame seeds
¼ cup plus 2 TB olive oil
2/3 cup chopped green onion
1 yellow bell pepper, cut in slivers
1 cup bean sprouts
¼ cup rice vinegar
1 tsp grated ginger
1 tsp minced garlic

1. Cook rice in 3 cups water; set aside
2. Meanwhile, preheat oven to 400.  Place sesame seeds on a small plate; brush sides of tofu using 2 TB olive oil; dredge in sesame seeds to coat on both sides;place on baking sheet & cook 10 minutes per side.
3. Using the same skillet (coat again with cooking spray), fry green onion, yellow pepper, & bean sprouts until crisp-tender
4. Meanwhile, mix together rice vinegar, remaining olive oil, & ginger in small saucepan; heat until boiling; reduce heat, add garlic, & cook 2 minutes
5. Divide rice onto 4 plates; divide yellow pepper mixture on top of rice, & tofu on top; drizzle with oil mixture; serve hot