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Old 06-03-2004, 07:48 PM   #1
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Arrow Family Friendly Recipes

SPICY VEGETABLE BURRITOS
Makes 4

1 (1 lb.) pkg. frozen vegetable mixture of corn, broccoli and peppers
1 15oz. can spicy chili beans, undrained
1/2 to 1 tsp. chili powder
8 (8") flour tortillas, heated
2 oz. (1/2 c.) shredded cheddar cheese

In a large skillet, combine vegetables, beans and chili powder. Bring to a boil.
Reduce heat; simmer 6 to 8 minutes or until vegetables are crisp-tender, stirring occasionally.

Spoon about 1/2 c. vegetable mixture down center of each tortilla. Top each with 1 tbsp. cheese. If desired, top with salsa, sour cream, shredded lettuce or chopped fresh tomatoes.

Roll up, folding in one end.
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Old 06-03-2004, 08:18 PM   #2
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Toasted Vegan Sandwiches

Ingredients:

slices of bread

vegan margarine

other ingredients as suggested below:

All these sandwiches are fine untoasted too of course. If you have a sandwich toaster or special fitting for a toaster it will be quicker - this is the grill version!

Basic cheese and tomato toastie: Toast your bread on both sides then spread marg. on the insides, cover with thinly sliced cheezly and place under the grill until softened (half a minute or so under a hot grill) - add sliced tomatoes and repeat the grilling until nice and hot - quickly sandwich together and cut into halves or quarters.

Other fillings - all made in the same way:

cheese and onion

mushrooms in a light coating of olive oil with garlic

peanut butter and banana

the snickers - peanut butter and chocolate chips!

hummus and avocado - actually better not toasted with mayo

sliced smoked tofu with mayo and lettuce

braised tofu chopped small in mayo with chopped spring onions

tomato and basil

cheatin turkey or other analogue with garlic mayo

sliced olives with hummus

marmite or vegemite with beansprouts

salad with wholegrain mustard

roasted red peppers with avocado

* from Vegan family uk website
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and let the beautiful stuff out. - Ray Bradbury

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Old 06-07-2004, 04:08 PM   #3
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Default

This is just a little something I toss together for myself occasionally:

1 cup wholewheat macaroni
2 cups chopped broccoli (bite sized pieces)
1tsp onion salt (or to taste)
1 tbsp olive oil
1 tbsp grated parmesan cheese
dash of salt and pepper to taste

In a medium to large size pot bring 3 to 4 cups of water to a boil, add macaroni and a dash of olive oil (to prevent sticking) and cook to package directions. About 5 minutes into cooking the macaroni add the chopped broccoli to the water - simmer on medium heat until both the macaroni and the broccoli are cooked. Remove from heat and drain.

Return the macaroni and broccoli to the same pot and keep burner on very low heat stirring the contents constantly. Mix in the garlic salt, olive oil and parmesan cheese until contents are lightly coated. Serve in a shallow bowl with a dash of salt pepper and a sprinkle of extra cheese.

You can add some italian seasoning or other things to your own taste. This is pretty simple and versatile....I sometimes add in some cooked chopped onions, cooked vegetarian sausage pieces or some Yves Veggie cuisine ground round and round out the meal with a side salad.

I sometimes replace the parmesan cheese with some grated low fat sharp chedder for a macaroni and cheese comfort meal

I am having this for dinner tonight
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The trick is, knowing how to tip ourselves over
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Old 07-28-2005, 11:54 AM   #4
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Default Stuffed potatoes


Serves 4

Ingredients:
4 large baking potatoes
1 onion, finely chopped
4oz sliced mushrooms
1 small tin corn, drained
1 red pepper, finely diced
1 garlic clove, crushed
2oz butter or vegetarian margarine
4oz vegetarian cheese, grated
1tbsp fresh tarragon, chopped
salt and freshly ground black pepper to season

Instructions:

1. Scrub and prick the potatoes then bake at 450F for 1 to 1˝ hours or until soft. Remove from the oven and leave to cool a little. Halve the potatoes and scoop out the insides and mash until soft and fluffy.

2. Saute the onion, mushrooms, sweetcorn, red pepper and garlic in the butter for a few minutes.

3. Place the potato skins on a baking sheet. Mix together the mashed potato the vegetable mixture, half the cheese and all the chopped tarragon. Season to taste.

4. Pile the mixture back into the potato skins and sprinkle with the remaining cheese. Return the potatoes to the oven, turned down to 375F and cook for about 20 minutes until crisp and golden-brown.
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We are cups, constantly and quietly being filled.
The trick is, knowing how to tip ourselves over
and let the beautiful stuff out. - Ray Bradbury

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Old 07-28-2005, 11:55 AM   #5
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Default Vegetarian "Sausages"

Makes 6

2oz vegetable margarine or butter
8oz onions, skinned and finely chopped
8oz leeks, trimmed, washed and finely sliced
1 level tsp dried sage
4oz fresh breadcrumbs
4oz medium cut oatmeal
4oz ground mixed nuts
1 egg, beaten
salt and pepper
vegetable oil for cooking

1. Heat the margarine or butter in a frying pan, add the onions and leeks, and cook over a low heat until softened. Add all the remaining ingredients, except the oil, and mix thoroughly. Leave in pan until cool.

2. When the mixture has cooled shape the mixture into 6 large fat sausages.

3. Heat a little oil in a frying pan, add the sausages and cook until browned on all sides or you can place the sausages on a baking sheet and brush lightly with oil and bake in the oven at 400F for about 25 minutes or until brown. Serve hot.
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We are cups, constantly and quietly being filled.
The trick is, knowing how to tip ourselves over
and let the beautiful stuff out. - Ray Bradbury

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Old 07-28-2005, 11:58 AM   #6
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Default Quick Fettuccine

Serves 4

Ingredients:

* 1 cup plum tomatoes, chopped
* 1 yellow sweet pepper, chopped
* 1 red sweet pepper, chopped
* 1 green pepper, seeded and chopped
* 2 garlic cloves, crushed
* 2 green onions, minced
* 1 cup imitation beef broth or vegetable broth
* 2 Tablespoons extra-virgin olive oil
* 1 teaspoon Italian seasoning
* 1/2 teaspoon paprika
* 1/2 teaspoon onion powder
* salt to taste
* 1/8 teaspoon cumin
* 1/2 teaspoon dried sweet basil
* 2 Tablespoons chopped olives, optional
* 2 cups reconstituted soy "beef" substitute
* 4 or 5 vegan sausages, chopped
* 1 pound fettuccine pasta, cooked according to package instructions


Sauté tomatoes, peppers, garlic and green onions in a little bit of the broth until they begin to soften.

Add oil and the rest of the seasonings and continue to cook for about 5 minutes, gradually adding the remaining broth.

Add the meat substitute and the sausages and stir well so that the flavors will blend. Reduce the heat.

Drain cooked pasta well and add to the skillet, tossing well to coat. Heat through.

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The trick is, knowing how to tip ourselves over
and let the beautiful stuff out. - Ray Bradbury

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Old 07-28-2005, 04:14 PM   #7
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Default Chili Rellano Casserole

Serves 4

Ingredients:

1 cup half & half or Silk Coffee Cream
2 eggs or egg replacer equivilent
1/3 cup flour
3 (4 oz) cans whole green chilies
1/2 lb jack cheese, grated (or can use) vegan "peper-jack" style cheese
1/2 lb cheddar cheese, grated (or vegan "cheddar style")
1 (8 oz) can tomato sauce or green enchilada sauce

Instructions:

In a large bowl beat half & half cream with eggs and flour until smooth.

Split open chilies, rinse out seeds and drain on paper towels, set aside.

Mix cheeses together but reserve 1/2 cup for topping.

Using a deep 1 1/2 quart casserole dish make alternate layers of cheese, chilies, and egg mixture.

Sprinkle with the remaining 1/2 cup of reserved cheese.

Bake in at 350F for 1 1/4 hours or until cooked in center
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We are cups, constantly and quietly being filled.
The trick is, knowing how to tip ourselves over
and let the beautiful stuff out. - Ray Bradbury

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Old 07-28-2005, 04:28 PM   #8
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Default Basic tomato sauce

Makes about 3 cups

Ingredients:

1/4 cup water
1 onion, chopped
3 large cloves garlic, minced
3 cups canned or fresh chopped tomatoes with juice
One 6-ounce can tomato paste
1 Tablespoon red wine vinegar (use balsamic if possible)
2 teaspoons dried oregano
1 teaspoon dried basil
1 teaspoon dried thyme
Salt and black pepper to taste


Instructions:

In a large saucepan, bring water to a boil. Add onion, and cook, stirring frequently, until water has evaporated. Add just enough water to moisten the bottom of the pan, and continue to cook, adding water as necessary and stirring often, until onions are carmelized (about 20 minutes).

Add garlic, tomatoes, and tomato paste, and simmer, covered, for 20 minutes. If necessary, add a little water to thin the sauce as it cooks. Add remaining ingredients, and simmer 5 more minutes.
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We are cups, constantly and quietly being filled.
The trick is, knowing how to tip ourselves over
and let the beautiful stuff out. - Ray Bradbury

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Old 10-28-2005, 11:20 AM   #9
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Default Cornbread and Broccoli Pie

(originally posted by TobyToe)

8 Servings


2 onions, chopped
1/2 pound mushrooms, halved
2 cloves garlic, minced
1 28 oz. can tomatoes, reserve juice
1 1/2 pounds broccoli flowerettes
1/4 cup apple juice


1 cup whole wheat flour
1 cup cornmeal
1/4 cup brown sugar
1 teaspoon baking soda
1/2 teaspoon salt
1 cup plain nonfat yogurt
1/2 cup egg whites


Sauté onions in large skillet over medium low heat until softened. Add mushrooms and cook until
liquid released from mushrooms has evaporated. Add garlic and cook, stirring often, for 2
minutes. Add broccoli, tomatoes, reserved liquid, apple juice, salt and pepper.
Bring to a boil. Reduce to a simmer and cook for 15 minutes.

Mix dry ingredients for cornbread together. Add yogurt and egg substitute. Mix well.

Using a slotted spoon, transfer vegetables to an 8 1/2" x 11" baking pan. Boil liquid left in skillet
until reduced to about 3/4 cup. Pour over vegetables.

Spread cornbread batter over vegetables. Bake for 20 minutes in a 400 degree preheated oven.

Amount Per Serving
Calories 243 Calories from Fat 13
Percent Total Calories From:
Fat 5% Protein 19% Carb. 76%

Nutrient Amount per Serving % Daily Value
Total Fat 1 g 2%
Saturated Fat 0 g 1%
Cholesterol 1 mg 0%
Sodium 332 mg 14%
Total Carbohydrate 46 g 15%
Dietary Fiber 3 g 10%
Sugars 0 g
Protein 11 g
__________________
We are cups, constantly and quietly being filled.
The trick is, knowing how to tip ourselves over
and let the beautiful stuff out. - Ray Bradbury

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Old 10-28-2005, 11:25 AM   #10
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Default Zucchini Patties

(originally posted by TobeyToe)
4 Servings

2 cups zucchini, grated
2 egg whites
2 tablespoons onions, diced
4 tablespoons corn flake crumbs
pinch salt
4 slices Fat Free Past. Process Cheese Singles

Combine all ingredients except cheese and mix well. Divide batter into 4 patties. Heat cooking spray in skillet and fry patties on both sides until browned and heated through. Top with slice of cheese. Let cheese melt and serve.

Amount Per Serving
Calories 38 Calories from Fat 1
Percent Total Calories From:
Fat 3% Protein 47% Carb. 51%

Nutrient Amount per Serving % Daily Value
Total Fat 0 g 0%
Saturated Fat 0 g 0%
Cholesterol 1 mg 0%
Sodium 675 mg 28%
Total Carbohydrate 5 g 2%
Dietary Fiber 0 g 1%
Sugars 0 g
Protein 4 g

Vitamin A 9% Vitamin C 12% Calcium 0% Iron 2%
Attached Images
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We are cups, constantly and quietly being filled.
The trick is, knowing how to tip ourselves over
and let the beautiful stuff out. - Ray Bradbury

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Old 10-28-2005, 11:59 AM   #11
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Default Teriyaki Rice and Vegetable Wraps

(originally posted by TobeyToe)
4 Servings

4 cups cooked rice
1 onion, chopped
1 red bell pepper, chopped
1 small zucchini, chopped
1 small yellow squash, chopped
1 1/4 cups teriyaki sauce
3 tablespoons soy sauce
2 teaspoons garlic powder
1/2 teaspoon salt
1 teaspoon ground black pepper

Spray a large skillet with cooking spray and heat over medium heat. Saute onion, bell pepper, zucchini and yellow squash, until onions are tender. Stir in the teriyaki sauce. When the vegetables are tender, stir in the cooked rice, soy sauce, garlic powder, salt and pepper. Simmer for 3 to 5
minutes.

Wrap in flat bread or tortillas.
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We are cups, constantly and quietly being filled.
The trick is, knowing how to tip ourselves over
and let the beautiful stuff out. - Ray Bradbury

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Old 10-28-2005, 12:01 PM   #12
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Default Vegetarian Sloppy Joes

(originally posted by TobeyToe)
6 servings

1 medium onion, chopped
1 green pepper, chopped
3 cups cooked brown rice
2 16-ounce cans Mexican style pinto beans
3/4 cup lite barbecue sauce
6 whole grain buns

Spray a large skillet and heat over medium-high heat. Add onion and green pepper; cook 2 to 3 minutes. Add rice, beans and barbecue sauce. Simmer 10 to 15 minutes, until heated through.

Serve on buns.
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We are cups, constantly and quietly being filled.
The trick is, knowing how to tip ourselves over
and let the beautiful stuff out. - Ray Bradbury

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Old 10-28-2005, 12:02 PM   #13
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Default Lentil Burgers

(originally posted by TobeyToe)
6 Servings

1 cup cooked lentils, (1/3 cup dry)
1/3 cup sunflower seeds
1 small onion, chopped
2 egg whites
1 clove garlic, minced
1 teaspoon soy sauce
2 tablespoons barbecue sauce
3/4 cup dry bread crumbs


Chop sunflower seeds in food processor until medium-fine. Mix in remaining ingredients. Saute burgers on medium heat until brown (about 5 minutes) turn and brown on other side.

Amount Per Serving
Calories 155 Calories from Fat 46
Percent Total Calories From:
Fat 30% Protein 20% Carb. 50%

Nutrient Amount per Serving % Daily Value
Total Fat 5 g 8%
Saturated Fat 1 g 3%
Cholesterol 1 mg 0%
Sodium 289 mg 12%
Total Carbohydrate 19 g 6%
Dietary Fiber 1 g 5%
Sugars 0 g
Protein 8 g

Vitamin A 1% Vitamin C 4% Calcium 0% Iron 12%
__________________
We are cups, constantly and quietly being filled.
The trick is, knowing how to tip ourselves over
and let the beautiful stuff out. - Ray Bradbury

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Old 10-28-2005, 12:23 PM   #14
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Default Falafel

Had this for dinner the other night. It is good in a whole-wheat pita with some lettuce, tomato,
onion, and some hot sauce.

Enjoy
Tobey

6 Servings

4 cups cooked garbanzo beans
4 cloves garlic, minced
2 teaspoons cumin
1 teaspoon curry powder
1 teaspoon salt
1/2 cup onions, minced
1/4 cup water
1 tablespoon lemon juice
dash cayenne
1/3 cup whole wheat flour

Rinse the garbanzos and drain them well. If they were canned, just drain them. Combine all ingredients (except flour) in a food processor or a medium sized bowl and process or mash until batter is uniform. Add flour and stir/process until thoroughly combined. The batter can be stored in the refrigerator in a tightly covered container for days.

Preheat oven to 400F. Get a baking pan, cookie sheet, pie tin--whatever.
Spray it with non-stick spray for best results (weight watchers) and form the batter with a spoon into a flattened ball. It should not be much bigger than your spoon. For a felafel in a small pita bread, make 2-3 felafel patties.
For a larger one, 4-5 will do.

Bake them for about 20-25 minutes. You might flip them over halfway through baking. They're finished when they are golden brown.

Amount Per Serving
Calories 222 Calories from Fat 29
Percent Total Calories From:
Fat 13% Protein 20% Carb. 67%

Nutrient Amount per % Daily
Serving Value
Total Fat 3 g 5%
Saturated Fat 0 g 2%
Cholesterol 0 mg 0%
Sodium 656 mg 27%
Total Carbohydrate 37 g 12%
Dietary Fiber 3 g 13%
Sugars 0 g
Protein 11 g
__________________
We are cups, constantly and quietly being filled.
The trick is, knowing how to tip ourselves over
and let the beautiful stuff out. - Ray Bradbury

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Old 10-28-2005, 12:44 PM   #15
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Default Spaghetti with Broccoli & Tomato

(originally posted by TobeyToe)
4 Servings

1 pound broccoli
2 large tomatoes, roughly chopped
1/2 pound whole wheat spaghetti
2 cloves garlic, chopped
1/2 teaspoon crushed red hot pepper
6 Kalamata olives, stoned and quartered
1/2 cup fresh parsley, coarsley chopped


Cut broccoli into small flowerets with about an inch of stem. Peel the remaining stems and dice into small pieces.

Cook pasta in boiling water and add broccoli during the last minute of cooking time. Meanwhile, warm a skillet with cooking spray, garlic, and crushed hot pepper flakes. When hot, add tomatoes. Cook gently for several minutes, stirring often. Once cooked, drain pasta and broccoli and transfer to a warm serving bowl, add tomatoes, olives, parsley and fresh ground pepper to taste,
and toss together.

Amount Per Serving
Calories 302 Calories from Fat 31
Percent Total Calories From:
Fat 10% Protein 17% Carb. 73%

Nutrient Amount per serving % Daily Value
Total Fat 3 g 5%
Saturated Fat 0 g 2%
Cholesterol 0 mg 0%
Sodium 221 mg 9%
Total Carbohydrate 55 g 18%
Dietary Fiber 4 g 16%
Sugars 0 g
Protein 13 g

Vitamin A 59% Vitamin C 232% Calcium 0% Iron 23%
__________________
We are cups, constantly and quietly being filled.
The trick is, knowing how to tip ourselves over
and let the beautiful stuff out. - Ray Bradbury

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