Food for Life: How the New Four Food Groups Can Save Your Life (42 page)

Note:
Westbrae Vanilla Malted is a sweetened soymilk sold in 6-ounce packages in health food stores. It is richer than regular vanilla soymilk, and is necessary in this recipe.

Combine sugar and cornstarch in a saucepan, then stir in the peaches and water. Bring to a boil, then boil 1 minute, stirring constantly. Pour into a 9-inch square baking dish, and sprinkle with cinnamon.

Preheat the oven to 400°F.

Combine flour, sugar, baking powder, and salt. Cut in margarine until mixture resembles cornmeal. Stir in soymilk until mixed, then drop by spoonfuls onto the hot fruit. Bake until golden brown, about 25 minutes.

This cobbler is quick and easy to make and contains no added fat. I have substituted fresh sliced peaches for the berries with excellent results.

Preheat the oven to 350°F.

In a mixing bowl, stir together the dry ingredients, then add the soymilk, and stir until batter is smooth.

Spread the berries and any juice evenly in a 9 × 13-inch baking dish. Pour in the batter. Bake for 45 minutes, or until lightly browned. Serve warm.

This dessert is perfect for autumn, when cranberries are available and the apples are fresh, but you can make it at other times of the year if you buy extra bags of cranberries and freeze them. Brown rice syrup is available at health food stores.

Preheat the oven to 350°F.

Arrange the apple slices in a 9-inch square baking dish, then sprinkle with cranberries. In a bowl, mix the Grape-Nuts, rolled oats, and cinnamon, then stir in the brown rice syrup. Spread evenly over apples. Mix the apple juice and cornstarch or arrowroot, then pour evenly over other ingredients.

Bake for 50 minutes, or until apples are tender.

This gingerbread contains no animal ingredients and no added fat, and is moist and delicious. Try serving it with hot applesauce for a real treat.

Combine dried fruits, water, sugar, and seasonings in a large saucepan and bring to a boil. Continue boiling for 2 minutes, then remove from heat and cool completely.

Preheat the oven to 350°F.

When fruit mixture is cool, mix in dry ingredients. Spread into a nonstick or lightly oil-sprayed 9-inch square pan and bake for 30 minutes, or until a toothpick inserted into the center comes out clean.

These plump, moist cookies are made with a puree of flaxseed and water to replace the eggs called for in the original recipe. Flaxseeds are available in most natural food stores.

Preheat the oven to 350°F.

Mix the dry ingredients and set aside.

Blend flaxseeds and 1 cup water in a blender for 1 to 2 minutes, until the mixture has the consistency of beaten egg white. Add to the dry ingredients, along with the pumpkin, remaining water, and raisins. Mix until just combined.

Drop by tablespoonfuls onto a nonstick or lightly oil-sprayed baking sheet. Bake 15 minutes, or until lightly browned. Remove from baking sheet with a spatula, and place on a rack to cool. Store in an airtight container.

Preheat the oven to 350°F.

Mix flour, baking soda, and salt in a bowl.

In a large bowl, beat sugar and oil together, then add the bananas and mash them. Stir in the water and vanilla, and mix thoroughly. Add the flour mixture along with the chopped walnuts, and stir to mix.

Spread in a nonstick or lightly oil-sprayed 9-inch square baking pan, and bake for 45 to 50 minutes, or until a toothpick inserted into the center comes out clean.

Cornstarch is used as a thickener in place of eggs in this pie.

Preheat the oven to 375°F.

In a large bowl, whisk together the soymilk and cornstarch until smooth, then blend in remaining ingredients. Pour into pie shell and bake for 45 minutes, or until firm. Cool before cutting.

No one will guess that the egg substitute in this pie is agar, a type of seaweed, available in health food stores.

Preheat the oven to 375°F.

Combine soymilk and agar in a saucepan and let stand 5 minutes. Bring to a simmer over medium heat and cook 2 minutes, stirring constantly. Stir in remaining ingredients and blend well. Pour into pie shell and bake for 45 minutes. The filling will still be quite liquid, but will set as the pie cools. Cool before cutting.

This recipe was developed by Mary McDougall, a pioneer of low-fat cuisine. I use it regularly as a substitute for crumb crusts, and often find it appropriate in place of a regular pastry crust. In addition to being fat-free, it is blessedly easy to prepare.

Preheat the oven to 350°F.

Mix the Grape-Nuts and apple juice concentrate. Pat into a 9-inch pie pan. Bake for 10 minutes, then cool before filling.

This smooth and velvety “cheesecake” is delicious topped with a simple lemon glaze or with fresh fruit. Agar flakes, which are derived from seaweed, are used as a thickener. Look for them in your health food store.

Lemon Glaze

Combine agar and soymilk and let stand 5 minutes. Add sugar and salt, and simmer over low heat, stirring often, for 5 minutes. Pour into a blender, add remaining filling ingredients, and blend until smooth. Spread evenly in crust and chill 30 minutes.

Combine all ingredients for glaze in a small saucepan and whisk until smooth. Heat, stirring constantly, until mixture thickens. Allow to cool, slightly, then spread over cheesecake. Chill an additional 2 hours.

This beverage is delicious hot or cold. I serve it from my slow-cooker at winter parties in place of hot mulled cider. The tart cranberry tea is a perfect foil to the sweetness of the apple juice.

Bring water to a boil. Turn off heat and pour over tea bags. Allow to steep at least 15 minutes, then remove tea bags. Add apple juice concentrate and stir to mix.

For a hot beverage, heat in a slow-cooker or large kettle until steamy. Add a few orange and lemon slices for a garnish before serving.

For a cold beverage, chill thoroughly, then serve over ice.

Note:
Cranberry Cove is a tea made by Celestial Seasonings, available in many supermarkets and at most natural food stores.

Black Bean Chili

Spanish rice

Green salad

Warm tortillas

Fantastic Foods Instant Black Beansa

Fantastic Foods Quick Brown Rice Pilaf

Whole wheat or corn tortillas

Lettuce, tomato, avocado, cucumber

Oil-free salad dressing

Salsa (optional)

Prepare beans and rice according to package instructions. While they cook, prepare the salad. Heat the tortillas by zapping them quickly in the microwave or by flipping them in a hot, ungreased skillet on the stove. Dress the salad. Put a serving of beans, rice, and salad on each plate, along with a warm tortilla. Pass the salsa!

Veggie burgers

Tabouli Salad

Broccoli

Nature’s Burger or refrigerated tofu burgers

Whole wheat buns

Casbah Tabouli Salad

Broccoli

Mix burgers according to package instructions; form patties, then fry in an oil-sprayed skillet or bake on an oil-sprayed cookie sheet at 375°F. for 20–25 minutes. Prepare tabouli according to package instructions. Steam the broccoli or cook it in the microwave.

Meatless lasagne

Green salad

Garlic bread

Legume Lasagne (frozen food section)

Lettuce, tomato, avocado, cucumber

Oil-free salad dressing

Sourdough French bread

Jar of crushed garlic

Heat lasagne according to package instructions. While it cooks, slice the bread and spread each slice lightly with crushed garlic. Wrap in foil and heat in 350°F. oven for 20 minutes. Assemble and dress salad.

Not dogs

Baked red potatoes

Steamed cabbage

Yves Tofu Wieners (refrigerated or frozen)

Whole wheat hot dog buns

Mustard, ketchup, relish

Red potatoes

Salsa

Green cabbage

Scrub the red potatoes and bake them at 350°F. until they are easily pierced with a fork, about 50 minutes, or cook them in the microwave. Cut in half and top with salsa. Slice the cabbage into thin strips. Place in a steamer and steam until tender, about 5 minutes. Sprinkle with salt and pepper. Heat the hot dogs in a steamer or in the microwave.

Vegetarian beans

Couscous pilaf

Green salad