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