Here is a snapshot of a meal that I made at holiday time for the James Cromwell family many, years ago.





Although I don’t have a recipe for this one, I can tell you how I made it.

Stuffed Acorn Squash
First I baked acorn squash whole, until tender, de-seeded the squash, and cut off the tops to make them look like hats, covering the filling.
Basically the filling is made up of any grain, such as brown rice or quinoa. Cook the grain to twice the amount of water until light and fluffy.

Add the cooked grain to a medium size bowl.
Sautee diced onions, sliced mushrooms and garlic in some olive oil until golden brown.
Add some dried cranberries and mix all of the above together.
Mince small amount of fresh sage, rosemary and thyme to the mixture.
I added about one cup of the following pimento cheese recipe to the mixture to add more flavor. Season to taste.

If you prefer to use a packaged organic stuffing mix, then prepare the mix to the directions and after sautéing the mix, stuff the Acorn Squash. You can still add the dried cranberries and the pimento cheese to make the stuffing more unique.

On the platter pictured there is also Tofurkey, and sliced baked yams. Tofurkey can be purchased at Whole Foods or natural food stores.

Pimento Cream Cheese
This cream cheese recipe holds great stuffed in a cucumber shell and wrapped in both saran wrap and tin foil overnight. With a serrated knife cut thin slices and garnish for serving on an appetizer platter. Or you can spoon it in a tomato shell on lettuce leaves.
1 cup red pepper (1/2 large) rough chop
1 teaspoon garlic, rough chop
1 cup cashew nuts
1/3 cup lemon juice
1 teaspoon sea salt

Directions
1. Blend all of the ingredients in a high powered blender until smooth and creamy.
2. Allow for set up in the refrigerator to resemble the texture of cream cheese.
Yield 1 cup

Exerpted from the book VEGAN BITE BY BITE by Marilyn Peterson

These parfait desserts make a great presentation. For any leftovers, the chef has the bonus snack. Fruits prepared this way are also excellent for smoothies.

Below I am giving ingredients according to layers. The blueberry mixture is 1st and 3rd layer.

Holiday time is the season for Persimmons!
















1st layer
2 ½ cups blueberries, fresh
4 -6 tablespoons agave nectar (amount is determined by the sweetness of blueberries)
2 teaspoons coconut oil
Directions correspond with each bold numbered layer
1. Blend the above in a blender and divide half the mixture between 4 parfait glasses. Spoon approximately ¼ cup in each glass.

2nd layer
1 cup strawberries, fresh
½ cup cashews
3 tablespoons agave nectar
1 teaspoon coconut oil
2. Blend, spoon out 2nd layer, dividing the mixture between 4 parfait glasses. Spoon approximately ¼ cup in each glass.

3rd layer
3. Add the remaining blueberry mixture to the 4 parfait glasses.

4th layer
4. Blend 1 cup fresh pineapple chunks. Make sure that there is enough space left for the 5th layer of persimmons, or blend 2 cups pineapple for layers 4 and 5 if you are not using persimmons) Divide mixture between 4 parfait glasses.

5th layer
5. If you are not using pineapple for this layer then blend 1 large pitted persimmon and finish off the layering process for the glasses.
6. Allow dessert to set up overnight in the refrigerator. Garnish with a strawberry fan and mint leaf sprig.

Yield serves 4

Note: Any colorful combination of fruits can be used. If persimmons are not in season, use another colorful, custard-like fruit, such as mango. or increase the amount of pineapple. Sapote and cherimoya are also delicious custard-like fruits but they lack the color intensity. They make it up in flavor! Natural sugars in fruits vary so adjust sweetness

Tempeh Tuna Wraps

INGREDIENTS:
1-8 ounce package tempeh, cut into 4 pieces
1-1/2 cups celery, diced fine
1/2 cup green scallions, sliced fine
1/2 cup Vegenaise
1/4 cup lemon juice
2 tablespoons liquid aminos
1/4 teaspoon cayenne pepper
1 package whole wheat tortillas
Garnish: olives



DIRECTIONS:
1. Pulse tempeh in food processor until fine. Put tempeh in a medium size bowl. Add the remaining ingredients, except tortillas and olives and mix together well.

2. Spread 1 teaspoon Vegenaise on each tortilla and layer 1 lettuce leaf with several sunflower sprouts. Spoon out less than 1/2 cup mixture evenly and spread it over the lettuce and roll the tortilla into a wrap. Garnish with an olive and serve.

Yield: 2-1/2 cups or 6 wraps

Tempeh is a fermented soy food high in protein, and easier to digest than tofu as it is less processed. It comes in a variety of different flavors, as well as “to go” burgers in the refrigerated section of natural food stores. The ‘vegetable’ flavor is great for this recipe. This is a great transitional recipe towards raw. This was a mainstay with me when I was transitioning to a higher percentage of raw foods in my diet.

Kim Chi is another condiment that goes great with this dish, as well as helping out with digestion.  It can be purchased at a natural food store, but I choose to make my own.  I make mine by adding ground up vegetables, such as carrots, beets, celery, cabbage (red & green) zucchini squash, etc.  I put those vegetables in the food processor, and then add either a fermentation starter or a mixture of sea salt, lemon juice and a hit of cayenne pepper. The mixture is stored in a large mason jar outside the refrigerator for about one week, then refrigerated. Make certain that the jar lid is on tight.


Excerpted from the book VEGAN BITE BY BITE by Marilyn Peterson
www.veganbitebybite.com

This is only half of how good it tastes!

This non-dairy raw cheesecake is made with a crust of walnuts, pecans, shredded coconut and dates.  The filling is cashew nuts, fresh lemon juice, coconut oil, and agave.  The topping is fresh blueberries crushed and poured over the top. A ‘Vita-Mix’ blender is ideal for this recipe because lower-powered ‘generic’ blenders just won’t give you a smooth enough consistency for the filling.  If using another blender, be sure to stop the blender and hand-mix/stir the contents from time to time throughout the blending process.  This is an easy, yummy ‘cheesecake’ to prepare.


Crust
1/3 cup pure water
1 cup walnuts
1 cup pecans
1 cup dried figs, stems removed
2 tablespoons coconut flour, for dusting

Directions
In a food processor, ‘pulse’ the walnuts and pecans until chopped small.  Place in a large bowl.
Blend the figs with 1/3 cup pure water in the food processor until smooth and mix with the nuts thoroughly.
In a 7” diameter X 2” high ‘spring release’ cake pan, dust the surface and sides with coconut flour. Press the crust dough down very tightly, lining the bottom and sides to the very top.  Set aside.


Filling
2 cups cashews
1 cup *lemon juice
1/3 cup + 1 tablespoon agave nectar
2 tablespoons coconut oil
2 tablespoons vanilla flavoring
1/2 cup water, pure
Topping: 1 box blueberries, fresh, whole, rinsed and drained  (see step 2)

Directions
Blend all of the ingredients in a high-powered blender until smooth and creamy. 
Pour mixture into crust. Blend 1/2  box of blueberries with 1/2 teaspoon of agave and mix with remaining blueberries. Cover ‘cheesecake’ with the blueberry mixture.
Refrigerate a minimum of 24 hours and serve when the ‘cheesecake’ sets up firmly.

Yield: one 7” ’cheesecake’ serves 12-16  Excerpted from Vegan Bite By Bite book.

When I prepare meals, I try to focus on the health benefits of each meal.  I never compromise taste.  I  include as many therapeutic delicious tasting dishes as I can.  For me, a meal tastes especially good when I feel energetic after the meal!  This is one of the best compliments my guests will often give me - when they tell me how good they feel after the meal, as well as how much they enjoyed it.

Fermented foods are so valuable for their enzymes for digestion.   I try to include them whenever it would be complimentary with the rest of the meal.  For instance, Miso is a fermented food and I will include Miso in a salad dressing or put it into a soup wherever I can. (never boil Miso or it will destroy its valuable healthy properties of replenishing the intestinal flora. (friendly bacteria in the intestines)

For instance, sometimes I will make a Tempeh Reuben Sandwich with generous amounts of sauerkraut.  I prepare my own simple Kim Chee by putting vegetables in the food processor.  Carrots, celery, beets, green/red cabbage sea vegetables  (arame or hizike), etc.  I will either use a fermentation starter and/or add celtic salt, cayenne and sometimes a tiny squeeze of lemon juice.  I put this in a large Mason jar with a tight lid and set it out without refrigeration for about a week before putting in the refrigerator.  The recipe never comes out the same because I am not using a recipe.  I am merely using the vegetables I have on hand in the refrigerator.

Below is a couple of samplings of dishes I recently made for our simple lunch. Simple for me, means the recipes take only a few minutes to prepare!  The description of dishes is also below.


The top picture wooden plate is made up of Kim Chee, Spicy Beet Borscht & Cashew Sour Cream, Coleslaw, Potato Salad and Tempeh Bacon with Vegetables (Lettuce/Carrots) Wrap and garnished with olives.

The bottom wooden plate is made up of Coleslaw, olives/Avocado, Jerusalem Artichokes with Sun-dried Tomatoes, basil and capers. and Spicy Beet Borsch/Cashew Sour Cream.  Many of the recipes can be found in my book, Vegan Bite By Bite.

When I prepare menu meals for my husband and myself  I'm keeping in mind the calcium foods and foods high in iron, etc.  I am not concerned with getting enough protein because I know that as long as we are eating whole grains, legumes (beans & lentils, etc.) seeds, nuts, fruits and vegetables we are getting plenty of protein, as long as we eat enough calories for our body.

This photo includes baked french fries, pickle, ketchup and a lettuce-tomato-cucumber-radish salad.

BBQ Tempeh Burgers

Seeds or nuts can be dry toasted on a stovetop to give a nuttier flavor to a dish.  Place the seeds in a sauté pan over low heat, wait a few minutes and stir constantly.  When the seeds or nuts begin to brown and give off a toasty aroma they are done. Be careful because nuts and seeds can go from perfect to burned in seconds.  Take them off of the heat just a little before you think they are done.

Ingredients:
1 Quinoa recipe
2 packages (12 ounces) ‘smokey Tempeh strips’ crumbled  (Lightlife brand product)
1 tablespoon garlic, minced
2 cups onion, (2 medium) diced
1 tablespoon olive oil
1 tablespoon Nama Shoyu soy sauce
1/3 cup sunflower seeds, dry toasted
2 teaspoons mesquite seasoning blend
2/3 cup barbeque sauce
olive oil spray

Directions:
1. Toast seeds in medium pan on top of stove and place them in a large bowl.
2. Prepare Quinoa recipe and put it in the  mixing bowl with the seeds.
3. In a food processor add the Tempeh and pulse until a crumbled paste.  Then add Tempeh to the mixing bowl of Quinoa and sunflower seeds.
4. Pre-heat the oven to 350°F.
5. In a saute pan place the onions and garlic in olive oil, cook, mixing and stirring until a transparent golden color.
6. Add the onion mixture to the bowl and mix in soy sauce, barbeque sauce and  spices, mixing until fully incorporated.
7. Spray a 10’ x 14’ pan or cookie sheet with olive oil.
8. Divide the mixture into 6 equal sized balls and then shape each ball into a tight patty. Place the patties on the cookie sheet or pan and then bake them for about 45 minutes on one side, gently turning them, and then 30 minutes on the other side, until browned.

Note:  
Allow the Quinoa to cool before working it into patties or it will burn your hands.  These burgers are easy to freeze and have on hand when short on time. This is where the expression “hand to mouth” comes from (just kidding).
   
Yield: 6 patties

Today my husband Wendel asked for a Scrambled Tofu breakfast.  After realizing that I usually put diced potatoes in the breakfast scramble, he exclaimed "We have no potatoes".  I surprised him by verifying that we had french fries (baked) in the freezer.  I pre-baked them and cut them tidbit size and used those instead.  My style of cooking is to create recipes with whatever ingredients I have in the house.  In this case I added Cilantro to the recipe.

Below is what the skillet of Scrambled Tofu and Potatoes looked like:


Where there is a will, there is often a way to "think outside the box".

It is my preference to eat a high percentage of raw foods, especially in the warmer weather with the abundance of summer seasonal fruits.  Summer is a great time for cleansing the body by eating lots of organic, raw fruits and vegetables.

For lunch and dinner I will always serve a salad with whatever else I am making.  I enjoy fixing different types of salads besides the variety of lettuces, such as watercress, endive, escarole, cabbages, and dandelion greens.

Here's what I made for dinner for myself and my husband the other day: Purple Slaw with Asian Dressing, Chard, Polenta and Butternut Squash. One word: YUM.

I don't have a recipe written down for the chard or the Polenta-Butternut Squash portions. In a nutshell for the latter, I've plated cooked polenta under a mixture of tender butternut squash chunks, red pepper and onions in a coconut sauce. Season to taste.

Here is the recipe for the Coleslaw (it can be found in my book):



Coleslaw & Dressing

I like making up this salad and putting it in a Ziploc bag and storing it in the refrigerator. Hold off on dressing the coleslaw until serving. This dressing also compliments green steamed vegetables.

Ingredients:
3 cups cabbage, green (1 small head) shredded
1/2 cup green pepper, diced small
3/4 cup green scallions (2-3) sliced thin
1-1/2 cups carrots, peeled and shredded
1/2 cup curly parsley, minced

Directions:
Place the four ingredients into a bowl and toss together.
Whisk together the ingredients for the dressing.
If serving 4 toss the cabbage with all of the dressing or save the rest.

Yield: serves 4


Coleslaw Dressing

Ingredients:
1/2 cup Vegenaise
2 tablespoons lemon juice
1/2 teaspoon sea salt
1/4 teaspoon black pepper

Yield: about 3/4 cup

Note: 
Add lemon juice according to your taste, lemon tartness varies.

“Cabbage, both red and green, is one of the least expensive of the vitamin protective foods, and is one of the most healthful vegetables.  It is an excellent source of vitamin C.  Cabbage contains many minerals: it is rich in calcium and potassium, and contains chlorine, iodine, phosphorous, sodium and sulfur.  Red cabbage has more calcium, but less of the other minerals than white or green cabbage.” (Foods That Heal by dr. Bernard Jensen)

Unexpected things come up.  I've had out of town company and friends show up early mornings, so here's a skillet version of Scrambled Tofu.  This time, to the recipe I added potatoes, shitake mushrooms and broccoli to expand the original recipe.  When making a dish like this, everything you like can be added.  Sometimes the potatoes could be the main ingredient instead of the tofu.  It depends on what you want to use from your refrigerator that gives it a recipe title.  For instance this recipe could be called "Potato Scramble" instead of "Tofu Scramble".

For lunch: Mixed Greens Salad with Pimento Dressing, Black Bean Soup and Avocado-Tofu Sandwich.

The Avocado-Tofu Sandwich and the Pimento Dressing recipes are in my book, Vegan Bite By Bite, but I created this Black Bean soup recipe on the fly so I didn't have time to document the amounts of each ingredient. Basically, it's:

1. Soak the black beans overnight, then rinse and drain the beans. 
2. Cook them in enough water or vegetable stock until they are tender (add enough water to leave room for added vegetables).
3. After the beans are tender, add minced garlic, chopped onions, sliced carrots, celery chunks, bite-sized red potatoes, ground cumin and coriander with a couple of bay leaves. Cook until the vegetables are tender.
4. Remove the bay leaves. Blend the soup mixture adding white Miso and raw cashew nuts. *NOTE: Miso contains friendly bacteria for the intestinal tract and it is a very delicate property. It's best to heat Miso at low temperatures, but never boil as it will destroy the friendly bacteria value. Cashew nuts, when heated, will thicken.

Here are two lunch recipes excerpted from my book, Vegan Bite By Bite, for Pimento Dressing and Avocado-Tofu Cream Cheese filling for the sandwich:

Pimento Dressing                                                                                  

This colorful dressing is a hit whenever it is served.  This recipe contains no added oils, other than the natural oils in the cashew nuts.  The best presentation for this dressing is to serve it on top of the salad rather than mixed throughout.

Ingredients:
2 cups red pepper (1 large red pepper) rough chop
1 tablespoon garlic
1 cup cashews
1/2 cup lemon juice
1/4 cup water
1-3/4 teaspoons sea salt

Directions:
1. Blend all ingredients in a high powered blender until smooth and creamy.     
2. Drizzle 2 tablespoons on top of the salad or refrigerate in a glass container.

Yield: 2 cups

Note:
The deep colorful red pepper will make the dressing a more brilliant color.  This dressing has a good refrigerated shelf life.

Once in a while, I prepare this for breakfast: Scrambled Tofu, Tempeh Bacon, Country Potatoes with Ketchup, and Whole Wheat Toast.


These meals were made up from ingredients I had in my pantry or refrigerator. Often for breakfast we will have a fruit smoothie or steel-cut oatmeal with raisins, dates and almond milk.
 
Here's the recipe for Scrambled Tofu from my book, Vegan Bite By Bite:

Photograph taken by my husband, Wendel, for this week's breakfast.

Scrambled Tofu                                                                     

Crumbling the tofu makes this scrambled tofu easy to prepare.  But, if you want a lighter and fluffier texture, you can blend the tofu instead. This recipe is also great in a large tortilla wrap with the Salsa recipe and Cashew Sour Cream recipe as a topping. Curry powder strengths vary, so you may want to adjust the amount to your taste.

Ingredients:
1 pound medium/firm tofu (Silken) Press water out.
2 teaspoons curry powder
1/4 teaspoon turmeric
1 tablespoon olive oil
1 clove garlic, small, minced
1 cup red onion, small dice
2 cups (small box) mushrooms, button, sliced
1/2 cup red bell pepper, stemmed, de-seeded, medium dice
1/2 cup green bell pepper, stemmed, de-seeded, medium dice
3 tablespoons liquid aminos
2 small roma tomatoes (1 cup) medium dice
tiny pinch black pepper
optional: tortilla wrap

Directions:
1. In a bowl, crumble the tofu to get large size crumbles.
2. Add in the curry powder, turmeric and liquid amino’s and mix gently to coat the tofu crumbles.
3. In a hot sauté pan, heat olive oil and sweat red onions and garlic until translucent.
4. Add the mushrooms into the sauté, cook for about 5 minutes.
5. Add in bell peppers first, then tomatoes, black pepper, and the tofu mixture, and stir gently until all flavors are fully blended and the tofu has a nice even yellow color.
6. Serve immediately, while still hot with Crispy Potatoes recipe.

Yield: Serves 2 - 4

Note: 
Press water out of the tofu by placing a heavy plate on the bottom and top with weight.

Excerpted from my book, Vegan Bite by Bite

 

When cooking rice, it should be prepared on the dry side, rather than moist.  (optional) This recipe can be baked the day before and chilled.  This allows the recipe to set up, then cut in portions. Left over chilled Neat Loaf is great as a sandwich filling. This recipe is a favorite hit for entertaining & great freezer item.