Vegetarian Starter Kit 1 | Page 14

Recipes for Health

Buckwheat Corncakes

Makes 16 3-inch pancakes

The mellow flavor of buckwheat combines with the cornmeal to make a light , delicious pancake . Serve these satisfying pancakes with fruit preserves , applesauce , or maple syrup .

½ cup buckwheat flour ½ cup cornmeal ½ teaspoon baking powder ¼ teaspoon baking soda ½ ripe banana 1 ½ tablespoons maple syrup 1 tablespoon vinegar 1-1 ¼ cups soy- or rice milk Fresh fruit , fruit preserves , syrup for serving

Stir the buckwheat flour , cornmeal , baking powder , and baking soda together in a mixing bowl . In a separate bowl mash the banana and mix it with the maple syrup , vinegar , and 1 cup of milk . Combine the liquid and dry ingredients and stir just enough to remove any lumps . The batter should be pourable ; if it seems too thick , add the remaining milk . Preheat a non-stick skillet or griddle and mist it lightly with a vegetable oil spray . Pour small amounts of the batter onto the heated surface and cook until the tops bubble . Turn with a spatula and cook the second side until golden brown . ( Stir the batter each time before pouring .) Serve immediately .

Nutrition information per pancake : 43 calories , 1 g protein , 9 g carbohydrate , 0.2 g fat , 32 mg sodium , 0 mg cholesterol

Missing Egg Sandwich

Makes about 4 sandwiches

Delicious , lower fat , and cholesterol-free alternative to traditional egg salad .

½ pound firm tofu , mashed

14 Vegetarian Starter Kit

2 green onions , finely chopped 1 tablespoon reduced-fat soy mayonnaise 2 tablespoons pickle relish 1 teaspoon stone ground mustard ¼ teaspoon cumin ¼ teaspoon turmeric ¼ teaspoon garlic powder or granules 8 slices whole wheat bread 4 lettuce leaves 4 tomato slices

Combine the mashed tofu with green onions , mayonnaise , pickle relish , mustard , cumin , turmeric , and garlic powder or granules . Mix thoroughly . Spread on whole wheat bread and garnish with lettuce and tomato slices .

Nutrition information per sandwich : 197 calories , 10 g protein , 29 g carbohydrate , 4 g fat , 271 mg sodium , 0 mg cholesterol

Lentil Barley Soup

Serves 6 to 8

This hearty soup is easy to prepare and cooks in a single pot .

1 cup lentils , rinsed ½ cup hulled or pearled barley 6 cups water or vegetable stock 1 onion , chopped 2 garlic cloves , minced or crushed 2 carrots , sliced 2 stalks celery , sliced ½ teaspoon oregano ½ teaspoon ground cumin ¼ teaspoon black pepper ¼ teaspoon red pepper flakes ½-1 teaspoon salt

Place all ingredients except salt into a large pot and bring to a simmer . Cover and cook , stirring occasionally , until the lentils are tender , about 1 hour . Add salt to taste .

Note : For an added nutrient boost add 3 cups of cleaned spinach leaves to the pot right before serving .

Nutrition information per serving : 78 calories , 4 g protein , 16 g carbohydrate , 0 g fat , 150 mg sodium , 0 mg cholesterol

Spinach Salad with Fruit Flavors

Serves 6

A favorite from PCRM ’ s cooking classes , this recipe is chock full of cancer-fighting phytochemicals .

10 ounces chopped spinach , washed 1 cup berries , grapes , or 10 strawberries , chopped 1 10-ounce can mandarin or clementine oranges , or grapefruit sections , drained and rinsed ¼ cup sunflower seeds ¼ cup chopped Brazil nuts ¼ cup fat-free raspberry vinaigrette

Toss ingredients together and serve .

Nutrition information ( 1 / 6 of recipe ): 111 calories , 3.9 gm protein , 10.5 gm carbohydrate , 7 gm fat , 60 mg sodium , 0 mg cholesterol

Hummus

Makes about 2 cups

A very versatile food : use hummus as a sandwich filling , a dip , or spread on a tortilla and top with lettuce and salsa and roll up .

1 can garbanzo beans , drain and reserve liquid , rinse beans 2 tablespoons tahini ( sesame butter ) ¼ cup lemon juice 3 scallions , chopped 1 tablespoon garlic , chopped ( about 3 cloves ) 1 teaspoon cumin ½ teaspoon black pepper Optional : ½ cup roasted red peppers

Put all ingredients in food processor and process until smooth . Add reserved bean liquid for a smoother consistency . Spread on whole-wheat pita bread , or serve as a dip for vegetables .

Nutrition information per 2 tablespoon serving : 44 calories , 2 gm protein , 6 gm carbohydrate , 1.5 gm fat , 29 mg sodium , 0 mg cholesterol