RECIPES

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Pumpkin Tomato Soup

1 large onion, chopped
2-3 cloves garlic, chopped
3 cups vegetable broth
1 T. maple syrup or honey
28 oz. can whole tomatoes
4 cups  pumpkin, sweet potato, or squash puree
salt and pepper to taste
chili powder to taste
1 T. dried basil
nutmeg (optional)

Saute onion and garlic in veg. broth. Puree onion, garlic and 
broth with tomatoes, pumpkin and maple syrup.  Add salt, pepper, 
basil and chili powder.
Simmer on low for 30 minutes or longer.
 

Sweet Potatoes

Really simple dish to make...

8 whole sweet potatoes,                                                                                                                                        Cook four of them in the microwave or oven until done, but still firm.                                                                         Slice these four into 1/2 inch "rounds" with skin on. They kinda look like a hockey pucks!                                                      Use them to line the bottom of a baking dish.                                                                                                                                                                       Cook remaining four sweet potatoes until well done, Let them cool a bit, cut open and scrape out pulp, and discard skins.
Place pulp in mixer and add about 1/4 cup of soy milk, and a can of crushed pineapple (drained, but keep the juice).     Whip the pulp, soy milk and pineapple into a mashed potato consistency.                                                                      Add a dash of fresh ground black pepper as well.                                                                                                           Spoon heaping tablespoon of the mashed mixture on to each round, pop in the oven, heat and enjoy. Or, make a day ahead and reheat.

If you feel the mashed mixture is not right, you can add a little of the juice from the drained pineapples until you like it.  You can also cook a few more, and completely cover the "rounds", but after making this a few times, I think the individual pieces that can be eaten like an appetizer was a little better looking. 

Can also be made with any combination of yams, carrots, and/or sweet potatoes!

Recipe from Jeff Adams

Pumpkin, Black Bean, and Corn Stew

2 Cups Veggie Non-Fat Broth
1 Med. Onion
1 Med Yellow Bell Pepper
1 Med Red Bell Pepper
4 Cloves Garlic
4 Cups Pumpkin (can use canned, or fresh)
3 Cups Tomatoes
All of the above chopped fine
1 Tablespoon Soy Sauce
1½ Teaspoons Dried Basil
2 Tablespoons Chili Power
½ Teaspoon Cumin
½ Teaspoon Ground Black Pepper
2 Cups Black Beans (cooked, drained and rinsed if using canned)
2 Cups Corn (canned, frozen, or fresh)
Sauté' onion, garlic, and bell peppers in a splash of the broth.
Add all remaining ingredients, bring to a boil, and simmer for 20-30
min.  Serve with some crusty whole grain bread.....enjoy!
Recipe from Jeff Adams

Marinated Carrots

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
   1      small can     tomato sauce
     1/3  cup           sugar *
   1      tablespoon    Worcestershire sauce
     1/2  cup           water or mix of water and tomato sauce*
     3/4  cup           apple cider vinegar
   1      tablespoon    prepared mustard (I used Grey Poupon - -- country dijon)
   1      teaspoon      salt
   3      pounds        carrots, peeled and cut thin

Steam the carrots to desired tenderness.
Mix the other ingredients together to make the dressing.
Combine the carrots with the dressing and marinate/refrigerate at least overnight.

NOTES :

This recipe was submitted by Peggy Weston Byrd.

Potato Soup by Mark Hall

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
   1 1/4  pounds        potatoes, peeled and quartered
   1 1/2  cups          diced onion
   1      tablespoon    minced garlic
   1      tablespoon    freshly minced basil
     1/2  cup           dry white wine
     1/2  cup           finely diced carrot
     1/2  cup           finely diced red bell pepper
     1/2  cup           finely diced zucchihi
   3 1/2  cups          vegetable stock
     1/8  teaspoon      salt
     1/8  teaspoon      pepper

  In a large pot, boil the potatoes.  In another pot, braise the onions, garlic, and basil in the white tine.  Add the carrots.  When they are partially cooked, add the red pepper.  Add the zucchini when the peppers have softened.

  Drain the potatoes and reserve the liquid to add to the soup later if necessary.  Puree the potatoes with a food mill, processor, or blender and add to the other vegetables.  Stir.  Add all of the vegetable stock to thin the soup.  If it is still too thick, gradually add some of the potato liquid to a desired consistency.  Do not let the soup become too thin or it will lose most of its flavor.  Add salt and pepper.

NOTES :
Serving size: 1 cup
160 calories
0.4 grams total fat
trace saturated fat
0 milligrams cholesterol
 

This recipe was submitted by Dr. Bob Klein  

Vegetable Dip

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
   1      12.3-oz. box  reduced-fat, extra-firm silken tofu
   2      tablespoons   lemon juice
     1/2  1 1/2-oz pkt  vegetable soup mix
     1/4  teaspoon      salt

Mix all the ingredients in a blender or food processor until smooth.  Place in a bowl, cover, and refrigerate.  Serve with crackers, no-fat baked potato chips, or raw vegetables.

Onion dip:  Use half a packet of vegetarian onion soup mix instead of the vegetable soup mix.

Soy-Free Vegetable Dip:  Use 1 1/2 cup fat free mayonnaise instead of tofu, salt and lemon juice (check soup package labels for soy content).

NOTES : Don't use a soup mix that contains potatoes in this dip, or it will be too thick and gloppy.

per 1/4 cup: calories: 51, protein: 6 gm., fat: 2 gm., carbohydrates: 3 gm.
 

Classic Spinach Dip in a Bread Crust

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
   2      batches       of Vegetable Dip (above)
   1      10-oz. pkg.   frozen chopped spinach, thawed -- squeezed dry
   2                    green onions -- chopped
   1      8-oz. can     water chestnuts -- drained and chopped
   1      tablespoon    soy bacon bits  (optional)
   1      large         round pumpernickel bread loaf

  In a medium bowl, stir together the dip, spinach, green onions, water chestnuts, and optional soy bacon bits.  Cover and refrigerate until serving time.  (To thaw frozen spinach quickly, microwave in the box on high for 5 minutes, or thaw in a colander, unwrapped, under hot running water.)
  Cut a slice off the top of the bread loaf, and scoop out a large hollow in the loaf.  Fill with the dip.  Cut the disgarded bread into cubes, and serve with the dip and raw vegetable dippers.

Variation: Instead of using a hollowed-out loaf of bread to hold the dip, use a large, hollowed-out red cabbage.  (Save the insides for salad or a cooked vegetable dish.)  Serve with pita or bagel chips, baked poatao chips, and raw vegetable dippers.

NOTES : Good with  New York Flatbread - fat-free Roasted Garlic Flavor.

per serving: calories: 136, protein: 8 gm., fat: 2 gm., carbohydrates: 21 gm.