Recipe #139 (Food Issue)

MUSHROOM BURGER

Recipe #138 (June/July Issue)

Recipe #137 (June/July Issue)

Tofu Quiche with Broccoli

6 servings

Broccoli is baked with a creamy mixture of pureed tofu and soymilk with a hint of Dijon mustard and garlic. Substitute soy cheese for the Parmesan to make this a vegan quiche. And substitute spinach for the broccoli, if you can get fresh baby spinach.

Ingredients:

1 (9") unbaked pie crust

1 pound broccoli, chopped

1 tablespoon olive oil

1 onion, finely chopped

4 cloves garlic, minced

1 pound firm tofu, drained

½ cup soy milk

¼ teaspoon Dijon mustard

¾ teaspoon salt

¼ teaspoon nutmeg (ground)

½ teaspoon red pepper (ground)

black pepper to taste

1 tablespoon dried parsley

2 tablespoons grated Parmesan cheese

Directions:

Preheat oven to 400 degrees F. Bake pie crust in preheated oven for 10 minutes.

Place broccoli in a steamer over 1 inch boiling water, and cover. Cook until tender but still firm, about 2 to 6 minutes. Drain.

Heat oil in a large skillet over medium heat. Saute onion and garlic until golden. Stir in the cooked broccoli and heat through.

In a blender combine tofu, soy milk, mustard, salt, nutmeg, red pepper, black pepper, parsley and Parmesan cheese; process until smooth. In a large bowl combine tofu mixture and broccoli mixture. Pour into pie crust.

Bake in preheated oven for 35 to 40 minutes, or until quiche is set. Allow to stand for 5 minutes before cutting.

Pie Crust:

1 cup flour (whole wheat, spelt, etc)

½ teaspoon salt

1/4 cup oil

1 ½ - 2 tbsp ice water

Toss flour and salt together. Add oil and mix with fork until mixture looks like fine crumbs. Sprinkle with enough cold water to moisten. Gather into a ball with a fork. Roll out on floured board. Makes 1 single 9" crust.

Compliments Acadiana Soy, Halifax Farmers Market

Recipe #136 (June/July Issue)

Recipe #135 (Apr/May Issue)

Recipe #134 (Apr/May Issue)

Recipe #133 (Apr/May Issue)

Recipe #132 (Apr/May Issue)

Recipe #131 (Feb/Mar Issue)

Recipe #130 (Feb/Mar Issue)

Recipe #129 (Feb/Mar Issue)

Recipe #128 (Feb/Mar Issue)

Recipe #127 (Dec/Jan Issue)

Recipe #126 (Dec/Jan Issue)

Recipe #125 (Dec/Jan Issue)

Recipe #124 (Dec/Jan Issue)

Recipe #122 (Oct/Nov Issue)

Recipe #120 (Aug/Sept Issue)

Tofu Salsa Wraps

Recipe #117 (June/July Issue)

STRAWBERRY TARTS HEARTWOOD STYLE

Okay it is strawberry season, they are ripe, juicy and hard to resist! Try making these delicious tarts. They are easy to make, fresh tasting, and just the treat for a warm summery day.

Tart shells:

1 ½ cups light spelt flour (or whole wheat pastry flour)
1/3-1/2 cups unrefined corn or safflower oil
¼ tsp. sea salt
1/3-1/2 cups water

Place flour and salt in a bowl. Using a fork, mix the oil and water together then add it to the flour, making sure not to over-mix the dough. Sprinkle flour over a pastry sheet or wax paper and roll out your dough into a large circle. Cut 3-4" circles (size depends on the size of your muffin tins), lift carefully onto a flattened muffin paper and slip gently into your muffin tin. You should have between 12-18 shells. Bake at 350 for 15- 18 minutes or until tart shells feel crispy and firm to the touch. Remove from the oven and cool.

Filling:

2-2 1/2 cups washed and sliced strawberries
1/3 cup fruit only blueberry or strawberry (or flavour of your choice) jam
Grated rind of ½ orange

Mix above ingredients together and spoon into tart shells.

Tofu Almond Cream topping
½ pkg. medium to firm tofu
Maple syrup to taste( around1/4 c-1/3c)
1 tbsp. almond butter
½ tsp vanilla
Pinch sea salt
Fresh mint leaves (optional)

Place everything but the mint leaves in a food processor. Process until mixture is smooth and almost runny. Taste and adjust the maple syrup if needed. Scoop the mixture on top of the filled tart shells. Garnish with fresh mint and serve. This is the ultimate guilt free dessert! Enjoy! Compliments Heartwood Cafe, 6250 Quinpool Rd.
 

Recipe #116 (June/July Issue)

TOFU & BEET GREENS

This dish has an Asian flavor from the garlic and soy, and makes a well-balanced meal when served with a complementing carbohydrate, such as rice.

1 pound firm tofu
2 pound beet greens
1 tablespoon canola oil
1 medium onion, chopped
1 clove garlic, mashed
2 tablespoons reduced-sodium soy sauce or teriyaki sauce (or to taste)

Drain the tofu; slice it 1/2-inch thick and place the slices on a dish towel or several layers of paper towel. Cover with another cloth or layer of paper towels and place a cutting board on top weighted with a few heavy cans or a pot of water. Press the tofu slices for 1 hour, then cut into 1/2-inch cubes. You can also use baked, pressed tofu, in which case you just need to cut it into cubes.
Wash the beet greens thoroughly, drain, remove stems and shred.
Heat the canola oil in a skillet and add the onion. Sauté over medium-high heat until onion is translucent, then add the tofu and continue cooking until tofu begins to color.
Add the beet greens and garlic. Stir-fry until greens are cooked, about 5 minutes.
Season with the soy sauce or teriyaki sauce and cook for another minute to blend flavors. Serve over rice. Compliments Acadiana Soy Products, Halifax Farmer's Market.
 

Recipe #115 (June/July Issue)

CARROT & CASHEW NUT LOAF

4 cups onions, diced
6 cloves garlic, chopped
2 Tbsp olive oil
4 cups carrots, cooked & mashed
4 cups roasted cashews, ground
2 cups breadcrumbs
2 Tbsp tahini
1 tsp. Caraway seeds
2 tsp engevita yeast
juice of l lemon
1/3 cup stock from the carrots, or water
salt and pepper to taste

Fry onions & garlic in oil.

Mix together with all other ingredients.

Place mixture in a greased loaf pan, cover with foil.

Bake in moderate oven for one hour, remove foil & bake 10 more minutes. Makes 8 portions. Compliments Satisfaction-Feast Vegetarian Restaurant, 1581 Grafton St.
 

SUMMER DRINKS

Recipe #114 (April/May Issue)

MISSING EGG (TOFU) SALAD


½ lb firm tofu, drained

¼ - ½ green pepper, chopped

1 large celery stalk, finely diced

1 green onions, finely chopped

¼ cup soy mayonnaise or other type

1 tsp mustard

1 tsp turmeric

1 clove garlic, minced or ¼ tsp garlic granules

Salt, pepper, paprika to taste


Drain the tofu, place it in a mixing bowl and mash with a pastry blender or potato masher until it has the texture of cottage cheese.
Add the diced celery and green onion as well as any other chopped vegetables or pickle you desire.
In a small bowl, combine the mayonnaise, mustard, and curry powder and mix well.
Pour this mixture over the tofu mixture and stir well.
Season to taste with salt, pepper and paprika.

Store in a covered container in the refrigerator.

It is especially good as a sandwich filling on bread or pita, or as part of a pasta salad.

(Compliments Acadiana Soy Products, Halifax Farmer's Market)

Recipe #113 (April/May Issue)

RAGLAN BEANPOT (Vegan)

   BEANS:
3 cups black-eyed beans

Boil 45 minutes until soft (or 20 minutes in pressure cooker) then drain. No pre-soaking is required.

   SAUCE:
In a large pot, sauté in oil: 3 large onions, finely chopped

Add:

250g tomato paste

2 x 400 ml cans coconut cream

2 Tbsp paprika

1 tsp ground cumin

1/2 tsp chili powder

2 Tbsp sugar

1/2 Tbsp salt

Stir until you have a smooth, creamy sauce.
Add cooked beans and mix well.
This casserole freezes well. Serve on rice or baked potatoes or kumara, and it is nice accompanied either by a salad or freshly steamed veggies.

(Compliments of Satisfaction-Feast Vegetarian Restaurant, 1581 Grafton Street)

Recipe #112 (April/May Issue)

THAI NOODLES WITH CHICKEN & SPROUTS

1/2lb dried thin flat noodles

boiling water

1/2c. chicken broth

3T. tamari

3T. lime juice

11/2T. sugar

1/2tsp. chili powder

1/4c. vegetable oil

2 boneless, skinless chicken breast halves, thinly sliced crosswise

6 green onions, cut 1 inch lengths

3 cloves garlic minced

2 large eggs

3c. fresh mung bean sprouts

1c. sunflower sprouts

1/4c. roasted sunflower seeds

Soak noodles in boiling water about 3-5 min. Drain set aside. In bowl combine next five ingredients, set aside.Heat wok over high heat. Add oil and chicken, stir fry until well browned. Reduce heat to medium. Add onions and garlic stir fry 1 minute, remove chicken to bowl set aside.Add eggs to skillet and cook until scrambled. Add bean sprouts cook two min..Add noodles and broth mixture stir noodles until softened and most of liquid evaporates. Add chicken mixture tossing gently. Sprinkle with sunflower sprouts and sunflower seeds.

(Compliments of Healthy Habit Health Store, 239 Queen St., Truro)

Recipe #111 (Feb/Mar Issue)
INDIAN FALAFELS (vegan, gluten-free)
Not at all like the classic falafel. These falafel are crisp and crunchy on the outside and moist and flavoursome on the inside. They can be made up at short notice and the mix keeps in the fridge for a couple of days, provided you add a few tablespoons of lemon juice to stop the potato going brown.
Grate in food processor: 1 lb. potatoes. Sprinkle with 3 Tbsp. Salt. Let stand for 15 minutes and then squeeze out all the excess liquid from the potatoes.
Add: ¼ cup sesame seeds
1 tsp turmeric
1 tsp paprika
2 tsp hing (asafatoeda)
1 Tbsp rice flour
2 tsp freshly ground black pepper
2 Tbsp sea salt
Mix well with your hands. Shape the falafel in your hands into balls and then flatten them slightly. Heat: oil for deep frying. When hot, drop in the falafel balls one at a time and fry till they float to the surface and turn brown in colour. Compliments of Satisfaction-Feast Vegetarian Restaurant, 1581 Grafton St.


Recipe #110 (Feb/Mar Issue)
Immune Boosting Soup
1.5 litres of vegetable or chicken stock
chopped Gobo root (Burdock) – 1 cup fresh chopped root or ½ cup dried root
dried Astragalus root – ½ cup
Shiitake mushrooms – 1 cup chopped
5 tablespoons Miso
5 to 10 fresh cloves of Garlic
Thyme, Rosemary, Oregano, Sage – 2 teaspoons of fresh or 1 teaspoon dried
Ginger – fresh 1 tablespoon grated
Pinch of Cayenne
2 cups of cooked grains (quinoa, brown rice, barley)
splash of olive oil or other preferred oil (ie. Hemp or Flax)
Simmer together over a low heat the soup stock, gobo/burdock root, astragalus, and shiitake mushrooms until gobo/burdock root is tender – about one to two hours. Remove the astragalus and add the miso, garlic, ginger, other herbs and cooked grains. Warm gently – do not boil – and serve with a wee splash of healthy oil. Enjoy! Compliments of Herbal Musings, a regular feature in The Source on P.26

 
Recipe #109 (Feb/Mar Issue)
GINGERED ROOT SALAD

If you are already tired of those nutritious roots in everything from soup to stews, here is a unique and delicious way to prepare them. Light and zesty, this salad will make you forget it is still winter. Add a little cayenne to the dressing and use it as a condiment on other foods. Easy to prepare, this salad keeps well for several days in the refrigerator.

1 celeriac, scrubbed and roots trimmed*

1 small turnip, scrubbed and trimmed

1 meat radish ** scrubbed and peeled

2-3" ginger, peeled and sliced

1-1/2 tsp Sea salt

1-2 cloves garlic

2-3 lemons, juiced

Olive oil, to taste

Dash cayenne (optional)

Chopped parsley to garnish (variation: use some chopped cilantro in place of parsley)

*Celeriac has quite a twisted root system, so trim it well to eliminate the little pockets of earth caught between the roots.

** Meat radish tastes like a regular radish but the flesh is bright red. Daikon or regular radishes will substitute flavour, but not the beautiful colour in this salad. You should be able to find meat radish at the Saturday Market.

Dressing:

Put sliced ginger, sea salt, garlic, and lemon juice in a blender. Process until mixture is smooth.

Cut vegetables into wedges and grate with a food processor. Place grated roots in a mixing bowl, and drizzle lightly with olive oil. Toss well with the blended dressing. Taste and adjust seasoning if needed. Serve and enjoy! Compliments Heartwood Cafe, 6250 Quinpool Rd.


Recipe #108 (Feb/Mar Issue)
BANANA AND COCONUT TOFU CHEESECAKE

Filling:

2.1 Lb (about 1000g) tofu
1Large Banana
1C Honey
1/3 C Oil
¾ Tsp Vanilla
¾ Tsp Arrowroot
¼ Tsp Salt


Crust:
 
2 C Oats
Oil
Honey
Flour
 
Bake the crust in the oven for 10 minutes.
Mix in a blender all filling ingredients. By hand mix in ¼ Cup of Coconut. Put filling on partially baked crust and bake in oven for 1hour at 350F.
Compliments of Acadiana Soy, Halifax Farmer's Market.

 

Recipe #106 & 107 (Dec/Jan Issue)

FESTIVE SQUASH:

3 WINTER SQUASH

2 MEDIUM ONIONS, FINELY CHOPPED
2 STALKS CELERY, FINELY CHOPPED
2 CLOVES GARLIC, MINCED
2 TBSP. OIL OR BUTTER
1 CUP BROWN RICE, 1 CUP WILD RICE OR 2 CUPS BREADCRUMBS
1/3 CUP FINELY CHOPPED WALNUTS OR PECANS
1 TSP. PARSLEY
1 TSP POULTRY SEASONING
1/2 TSP. SAGE
/2 TSP. PAPRIKA
1 1/4 CUPS VEGETABLE STOCK OR WATER
3 TBSP. OIL OR MELTED BUTTER

PREHEAT OVEN TO MODERATE, 350. cUT SQUASH IN HALF AND REMOVE SEEDS.
LAY HALVES CUT SIDE DOWN IN AN OILED PAN. BAKE 30 MINUTES.
MEANWHILE, SAUTE ONIONS, CELERY AND GARLIC IN OIL OR BUTTER.
COMBINE WITH RICES OR BREADCRUMBS, NUTS AND SEASONINGS.
MOISTEN BY ADDING STOCK.
REMOVE SQUASH FROM OVEN AND TURN CUT SIDE UP.
FILL CAVITIES WITH STUFFING. BRUSH WITH MELTED BUTTER.
ADD 1/2" HOT WATER TO BOTTOM OF PAN AND RETURN TO OVEN FOR ANOTHER
30 MINUTES, ADDING MORE STOCK OR WATER IF NECESSARY TO KEEP THE FILLING MOIST.
 

SQUASH JOY

1 LARGE WINTER SQUASH
1/2 CUP BUTTER OR OIL, OR MORE, FOR MBASTING
1 LB. WALNUTS
1/2 LB. CASHEWS
1/2 BL. PECANS
2 CUPS SESAME TAHINI
1 CUP HONEY OR MAPLE SYRUP

CLEAN AND CORE THE SQUASH. CUT INTO WEDGES AND PLACE INA CASSEROLE DISH
WITH THE BUTTER. BAKE IN 325 OVEN UNTIL TENDER. CONTINUE BASTING THE SQUASH WITH BUTTER OR OIL AS IT COOKS.
MEANWHILE, MIX TOGETHER THE NUTS, TAHINI AND SWEETENER. ONCE THE SQUASH IS TENDER, SPOON ONTO
THE SQUASH AND CONTINUE BAKING UNTIL THE NUTS ARE FAIRLY SOFT.

HAPPY, JOYFUL WINTER! (Compliments of Satisfaction-Feast, 1581 Grafton St.)
 

Recipe #105 (Dec/Jan Issue)

Recipe #104 (Oct/Nov Issue)

BAKED TOFU

1 lb tofu
1/4 cup soy sauce
2 tbsp hoisin sauce
1 clove garlic, minced
1/2 tsp sesame oil
1/4 tsp Asian chili paste or hot pepper sauce

In a shallow baking dish, large enough for the tofu to be laid out in a single layer, whisk together soy sauce, hoisin sauce, garlic, sesame oil, and chili paste.
Add tofu; turn to coat.
Cover and refrigerate for up to 8 hours or let marinate for a short time - 15 minutes.
Bake in oven at a temperature of 350 F, turning once, until golden, about 30 minutes.
Cut each piece in half diagonally and arrange on warmed plates with rice and vegetables.
Makes 4 servings

Compliments of Acadiana Soy Products, Halifax Farmer's Market.

Recipe #103 (Oct/Nov Issue)

POTATO KALE CASSEROLE

Here is a recipe for pure comfort food. Using local organic kale and potatoes it is just the dish to welcome the fall colours with. This is also a dish that you can prepare ahead and bake when you need it. Enjoy.

10-12 cups potatoes (chopped into large chunks)

Place potatoes in a large pot. Cover with water and bring to a boil. Boil until potatoes are soft. Set aside.

1-1/2 bunches kale (or collards or a combination) chopped into 1" pieces
2-3 onions, diced
3-4 cloves garlic, minced
Olive oil to saute
Sea salt to taste.
Grated cheddar cheese (optional)
Sliced tomatoes

While potatoes are boiling begin sauteing diced onions in olive oil. Sprinkle with sea salt and cook until onions are soft. Add chopped kale and cook until kale is soft. Stir well and add garlic. Seat aside until potatoes have been mashed.

While onion mix is cooking, drain the potatoes (saving some of the water for mixing.) Mash potatoes adding sea salt to taste, 2-3 tbsp olive oil, and enough of the cooking water to make a smooth consistency. Add the cooked onion mix and stir well. Taste and adjust salt if needed. Place mixture into a large casserole dish and top with sliced tomatoes and a layer of grated cheddar cheese. Bake at 350 until cheese has melted. Serve and watch this dish disappear quickly. Leftovers heat up well the next day too (if you have any). This dish should serve 6-8 people.

Compliments of Heartwood Café, 6250 Quinpool Rd.

 Recipe(s) #102 (Oct/Nov Issue)

SPICY SQUASH & SWEET POTATO SOUP

1 cup onions, chopped
1 tsp. Garlic, minced
1 ½ tsp. Curry paste, green or red thai is nice
1 cup buttercup or butternut squash peeled & diced
½ cup sweet potatoes, peeled & diced
1 cup cauliflower, diced
½ medium white potato, diced
1 tsp Braggs
3 Tbsp coconut cream or milk
pinch of tumeric & salt, to taste

Saute onion and garlic in a little oil until soft and translucent.
Add curry paste and wait 5 minutes.
Add all vegetables to sauté and cover with water. Add Braggs, coconut, turmeric & salt.
Simmer until veggies are soft. Blend.

Compliments of Satisfaction-Feast, 1581 Grafton St.

Recipe #101 (Oct/Nov Issue)

HOT BUCKWHEAT PEAR CEREAL

A PERFECT PAIR!!
4cups milk
1/2cup uncooked roasted buckwheat groats
3 ripe pears
1/3cup sucanat sweetner

In top of double boiler over boiling water, combine the milk and groats and cook for 45 min., until the groats are tender. Peel and core the pears, slice in eighths, then slice thinly. Add the pears and sweetner to the cereal and continue to cook for about 15 min. Stir well to break down the pears.

Compliments of Healthy Habit Health Store, 239 Queen St., Truro.

Recipe #100 (Oct/Nov Issue)

EGG AND FLAX FLOUR PANCAKE

Low Carb and Gluten Free!!

2 Eggs
4 TbspValley Flax Flour
2 Tbsp Cheese, grated
Fresh herbs – chives, thyme, basil to taste
Salt and pepper to taste
1 tsp Vegetable oil (as required)

1. In a small bowl, combine the eggs and flax flour.
2. Stir in the grated cheese and herbs; season with salt and pepper.
3. Pour the mixture into a hot frying pan. Fry until the bottom is set, then turn and continue cooking until cooked through.
4. Serve with yogurt, fresh fruit, tomato slices, tomato salsa or syrup.

This makes a very quick, hearty, gluten free breakfast.Yield: 1 serving

Compliments of Valley Flaxflour Ltd., Middleton, NS www.flaxflour.com

Recipe #99 (Oct/Nov Issue)

EFA-RICH SALAD DRESSING

1/8 cup hemp seed oil
1/8 cup flax seed oil
1/8 cup extra virgin olive oil
1/8 cup balsamic vinegar
1 tsp. honey or maple syrup
½ tsp. fresh lemon juice
A combination of fresh chopped herbs to taste such as oregano, thyme, basil, rosemary, and/or garlic
Optional: 1 tsp of Dijon mustard

Place all ingredients in a jar. Put on the lid and shake until mixed.

Serve with any salad. Yummy dressing high in omega-3 and omega-6 EFAs!

Recipe #98 (Oct/Nov Issue)

BRAIN POWER BREAKFAST SMOOTHIE

1 cup milk (organic cow or goat milk, almond milk or rice milk)
1/2 cup yogurt (organic cow or goat milk)
1 banana
1/2 cup favourite berry
1/4 cup raw, soaked almonds
1 tsp. flax or hemp seed oil
1/2 tsp. spirulina powder
 

Put all ingredients in the blender and blend until smooth.  This blend supplies protein, high amounts of vitamins and minerals and essential fatty acids.  In addition, the spirulina, which is a micro algae, helps regulate blood sugar levels and improves mental function and stamina. Cinnamon may be added for taste.

High quality essential fatty acids (EFAs) are essential to good health. For more information see HERBAL MUSINGS with Herbalists Danette Steele and Savayda Jarone in the October/November issue of The Source.

Recipe #97 (Aug/Sept Issue)

BEST EVER TOFU "BURGER"

This "burger" has the chewy texture and juiciness associated with a truly good burger. In this recipe, frozen tofu provides the chewiness, and the dark marinade lends a "meaty" flavor and moist juices. It’s not really a "burger" since it consists of a slab of marinated tofu, but it’s good!

2 lbs. medium-firm or firm tofu (NOT silken tofu), frozen at least 48 hours

Marinade:
1 1/2 cups water
2 tablespoons soy sauce (regular or mushroom)
2 tablespoons ketchup (fruit-juice sweetened, cane-sugar sweetened, or organic)
2 teaspoons Marmite, Vegemite or other yeast extract (gives a "beefy" flavor) or 4 teaspoons red miso
1/4 teaspoon garlic granules
1/4 teaspoon dried oregano
1/4 teaspoon dried basil
1/4 teaspoon onion powder

1. Thaw out the tofu. Slice each pound block into three thick slices. Place the slices on a cookie sheet covered with a couple of clean, folded tea towels. Cover the slices with more tea towels and another cookie sheet. Weigh this arrangement down with something heavy for about 15-20 minutes. Now the tofu slices are ready for marinating.
2. Mix the marinade ingredients together and pour over the prepared tofu slices in a shallow container in one layer. Cover and let marinate for several hours or days.
3. Just before serving, pan-fry on a lightly-oiled heavy skillet or nonstick skillet over medium-high heat until browned on both sides. Or cook on an indoor grill. Serve on buns with all the trimmings. Makes 6 large burgers.
(Compliments of Acadiana Soy Products, Halifax Farmer's Market.(Recipe from "The Almost No-Fat Cookbook" by Bryanna Clark Grogan)

Recipe #96 (Aug/Sept Issue)

ROASTED EGGPLANT SALAD

 This is one of my favourite salads, and just in time for all the fresh harvest vegetables appearing at the Market!  Give it a try.

2 large eggplant, cut into 2" pieces and salted
3 green or yellow zucchini cut into chunks
1 red pepper, seeded and cut into chunks
1 green pepper, seeded and cut into chunks
1-2 large field tomatoes, cut into wedges
2 cups mushrooms, washed
Olive oil for roasting

 Salt the eggplant and let it sit for 1/2 and hour.  Rinse and drain well.  Toss generously with olive oil and a bit more salt.  Place on a baking sheet covered with parchment paper.  Roast at 350 until eggplant is soft and edges are crispy.  Set aside to cool.

 While the eggplant is roasting, bring a pot of water to a boil and blanch the zucchini for 1 minute.  Rinse under cold water and drain well.  Repeat with the mushrooms and cool both until needed.

 Dressing:

Olive oil
1-2 cloves garlic minced
1 1/2 lemons juiced
1-2 tbsp Umeboshi vinegar (Japanese plum vinegar.  Can be purchased at natural food stores.)
1/2 bunch fresh basil, washed and chopped
1/2 tsp oregano

 Place all the vegetables in a large bowl.  Toss with above dressing.  Taste and adjust if needed.  Serve and enjoy. Compliments of Heartwood Cafe, 6250 Quinpool Rd.

 Recipe(s) #95 (Aug/Sept Issue)

Warm Dandelion Salad
3 T olive oil
1 garlic clove, minced
1 onion, chopped
1 cup sliced mushrooms
6 cups dandelion leaves, washed and torn
2 T balsamic vinegar
1/4 cup sliced apricots
6 dandelion flowers, petals only
4-6 whole dandelion flowers for garnish

1.  Heat oil in large skillet and sauté garlic and onion 3-5 minutes, until soft.  Add mushrooms and cook another 5 minutes.  Add dandelion leaves, stir to coat with oil, cover pan and steam about 3 minutes, until wilted.
2.  Add vinegar, apricots and dandelion petals to the skillet.  Stir and cook 1 minute.
Serve immediately.  Garnish with whole dandelion flowers.

Lemon Blend Iced Tea
Combine 1 part each of lemon balm, lemon verbena, lemon thyme, 1/2 part sweet cicely and 1/4 part of lemon sage. Bring fresh cold water to the boil.  Rinse a teapot with some of the boiling water, and pour off.  Place 2 T fresh or 1 T dry herb mixture per cup water in teapot, plus an additional 3 T herbs "for the pot".  Allow the tea to cool in the teapot with a lid, then strain into a jar with a lid and store in the refrigerator no longer than 24 hours.  Add ice cubes to glasses and serve.

Recipes from the Riversong Cookbook. Compliments of Herbal Musings. For the medicinal properties of these herbs, check out their column on p.26 of The Source.

Recipe #94 (Aug/Sept Issue)

BLUEBERRY BUCKLE          

1/4 C softened butter   
1/4 C sugar     
1 egg
1/3 C flax flour    
1 C white flour    
2 tsp baking powder   
1/4 tsp salt
2/3 C milk     
2 C blueberries, fresh or frozen*  

Crumb Topping:

1/4 C sugar     
1/4 C flax flour
1/3 C white flour    
1/2 tsp ground cinnamon    
1/4 C butter     

 *Do not thaw the frozen berries before using.

Pre-heat the oven to 180C (350F).
In a mixing bowl, using an electric or hand mixer, cream together the softened butter, sugar, and egg.
In another bowl, mix the flax flour, white flour, baking powder, salt, and milk.
Blend the wet ingredients into the dry ingredients. Do not over mix.
Scoop the batter into 9 x 9 inch, lightly oiled, baking pan. Spread to level.
Scatter the blueberries evenly over the batter.
Prepare the crumb topping.
Blend the sugar, flax flour, white flour, and cinnamon.
Cut in the butter with a fork or pastry blender until the mixture resembles small crumbs.Spread evenly over the blueberries.
Bake for 40 to 45 minutes. Yield: 16 servings. Compliments of Valley Flaxflour Ltd., Middleton, NS  www.flaxflour.com

Recipe #93 (Aug/Sept Issue)

TROPICAL CHICKPEA CURRY (vegan)

Soak overnight: 1-1/2 cups chickpeas
Drain and boil in fresh water until tender (20 minutes in pressure cooker). Drain and reserve cooking liquid.
Heat in saucepan: ¼ cup oil. Add: 1-1/2 Tbsp black mustard seeds.

As soon as they start to pop, add: 1 onion, chopped.Saute until quite well done.Add: 1 Tbsp each garam masala, cumin, coriander, turmeric, ½ tsp cayenne, ¼ tsp salt. Saute further.Remove from heat and add: 1-1/2 cups tomato puree, 1 cup coconut cream,2 sliced banana, drained, cooked chickpeas.Mix well and add: some cooking liquid from chickpeas to give a sloppy consistency. Transfer to a greased roasting dish. Cover with tinfoil and bake in moderate oven for about 45 minutes. Compliments of Satisfaction-Feast, 1581 Grafton St.

Recipe #92 (Aug/Sept Issue)

LENTIL SALAD

Serve on a bed of local salad greens. Perfect for late summer picnics or potlucks

4c. water
2 cloves garlic ,minced
1c. green lentils
1c. chopped red onion
1/4c. chopped fresh parsley
2T. ex.virgin olive oil
3T. balsamic vinegar
2tsp. dijon mustard
grey sea salt and pepper to taste

 Using a medium saucepan with a lid, bring the water to a boil. Add minced garlic and stir in lentils. Cover. Once the water reaches a boil again, turn the temp. downand simmer, uncovered, until the lentils are tender. Drain. Add the remaining ingredients to the warm lentils and toss. Season with salt and pepper. Serve either warm or room temperature. Compliments of Healthy Habit Health Store, 239 Queen St., Truro.

Recipe #91 (June/July Issue)

 Recipe #90 (June/July Issue)

Recipe #89 (June/July Issue)

Recipe #88 (June/July Issue)

Recipe #87 (Apr/May Issue)

Okay winter be gone!!!! Time to get outside and go for a walk or hike. Take along these crunchy seed cookies for a good energy hit on the trail. This is a gluten free recipe but I expect it would work well with light spelt flour too. You may have to adjust the wet ingredients a bit. These keep well and are great in a lunch box.

SESAME SNAPS

Dry ingredients:
5 c organic brown rice flour
1/2 c organic flax seeds
1/2 c organic sesame seeds
1/2 tsp sea salt
1 tsp cinnamon
Mix well.

Wet ingredients:
1 c safflower oil
1/2 c maple syrup
1/2 c rice syrup
1 tsp vanilla
Mix well and add to dry mixture.

Mix wet and dry ingredients well and scoop onto a baking sheet. I use an ice cream scoop to do this. Press into a round shape and bake at 350 for about 20-24 minutes. Cookies should feel firm and dry to the touch. Let cool and store in an air-tight container and these will last well. Depending on the size of the scoop that you use they should make around 28- 32 cookies. Compliments of Heartwood Cafe, 6250 Quinpool Rd.
 

 Recipe #86 (Apr/May Issue)

This is a really healthy and great tasting soup--and easy to prepare.

MINESTRONE SOUP

1 lb tofu, frozen, thawed, squeezed out and cut into ¼" cubes
3 tbsp soy sauce
½ tsp garlic granules
2 tbsp olive oil
1 medium onion, chopped
2 carrots, sliced
1 medium zucchini, sliced
1 (28 oz) can diced tomatoes
4 cups water
2 cups tomato juice
2 tsp basil
1 tsp oregano
½ tsp garlic granules
½ tsp salt
¼ tsp pepper
3 oz. noodles or broken spaghetti
1 (15 oz) can kidney beans
(the browned tofu cubes)

Preheat oven to 375 degrees F. Mix together the soy sauce and garlic granules. Mix and squeeze the mixture into the tofu cubes. Then bake the cubes on an oiled baking sheet for 10 minutes. Turn the cubes and bake 5 minutes more. Set aside. Sauté the onion, carrots and zucchini together in olive oil for about 10 minutes. Combine the sautéed vegetables in a soup pot with the canned tomatoes, water, tomato juice, herbs, salt and pepper. Bring to a boil and add the noodles. Simmer for 15 minutes, and then add the kidney beans and the browned tofu cubes. Serve when beans and tofu are heated through. Makes 11 cups.
Compliments of Acadiana Soy Products, Halifax Farmers Market.
 

Recipe #85 (Apr/May Issue)

THAI TEMPEH

1 can coconut milk
¼ cup soy sauce
½ cup mirin
¼ cup honey or maple syrup
2 tsp salt
2 tbsp minced garlic
2 squares (packages) of tempeh,cut in half so you have 4 thin squares.

Saute in a little oil until brown on both sides, cut into small triangles (8 per piece) and set aside. Place trianges in a large cake pan, combine all the sauce ingredients and pour over the tempeh. Bake at 350 for 20 to 35 mins. Until the sauce is thick. This reduction can be done on the stove and then poured over the tempeh. Serve with rice or rice noodles and stir-fried veggies. We recommend zucchini, crookneck squash, carrots, onions, garlic & chili peppers or cayenne. Don’t be afraid to really spice your veggies to balance the low notes of the tempeh.

This recipe is an adaptation from the professional vegetarian kitchen. Compliments of Satisfaction-Feast, 1581 Grafton St.
 

Recipe #84 (Apr/May Issue)

CABBAGE SALAD with BAKED TOFU and LEMON SOY VINAIGRETTE

enjoy this salad as a light lunch and is better served fresh

2Tbs.quality oil,1Tb.toasted sesame oil
3/4lb. napa or green cabbage,shredded [about 6c.]
1c. grated carrot
1/2c.thinly slice green onion
8oz. baked tofu, diced
1/2c. chopped roasted pecans
11/2-2Tb.lemon juice, 1tsp. tamari

Combine cabbage carrot, green onion, tofu and pecans in a large bowl.Set aside Combine oils, 11/2 Tb. lemon juice and tamari[natural soy sauce] in a small jar. Cover and shake vigourously until blended. Pour dressing over slaw, and toss well. Season with more tamari and lemon if needed.
Compliments of Healthy Habit Health Store, 239 Queen St., Truro.
 

Recipe #83 (Feb/Mar Issue)

DAHL SOUP

1 ¼ cups diced onion
2 Tbsp. oil
1 ½ Tbsp. black mustard seeds
2 tsp. minced ginger
1 Tbsp. minced garlic
½ tsp. turmeric
1 ½ tsp. garam masala
1/2 tsp. cumin powder
salt and pepper to taste
3 cups red lentils
½ cup diced tomatoes

Sauté onion in oil until golden.
Add mustard seeds, ginger and garlic and sauté a few minutes (the seeds will darken and may pop that’s okay).
Add turmeric, masala and cumin, sauté and stir for ½ minute 'til you can smell their flavour.
Add 6 cups water, tomatoes and lentils, bring to boil and then reduce heat to low and simmer until tender. Red lentils cook very quickly, maybe 20 minutes. Lentils will burn if they stick to the bottom so remember to stir occasionally or place pot on a metal waffle. A squeeze of fresh lemon is pleasant to some people’s palates. Yields 8 cups. Enjoy. Nutritious and delicious!

Compliments of Satisfaction-Feast, 1581 Grafton St.
 

Recipe #82 (Feb/Mar Issue)

ALOO TIKKI (Indian-Style Potato Cakes)

A delicious way to serve the common potato. Traditionally, potato is mixed with panir, an Indian curd cheese. In this recipe tofu is used.

3 cups boiled potatoes, mashed (with no milk or seasoning)
1 cup firm tofu, mashed
3 tbsp. fresh cilantro or parsley, chopped
3 tbsp. pickled jalapeno peppers, chopped
1 tbsp. lemon juice
2 tsp. fresh ginger, minced
1-2 tsp. salt (to taste)
¼ tsp. turmeric

Mix all of the ingredients in a medium bowl, mashing well with your fingers. Heat a couple of heavy, oiled skillets over medium-low heat. With wet hands, form the mixture into 20 to 24 patties. (If the mixture is too loose, add a few tablespoons of chickpea flour). Cook the patties until nicely browned on the bottom, then turn them over and brown them on the other side. Repeat with remaining patties. Serve the patties hot with chutney.
Compliments of Acadiana Soy Products, Halifax Farmer's Market.
 

 Recipe #81 (Feb/Mar Issue)

LEEK & POTATO SOUP

1 tbl extra virgin olive oil
2 medium leeks, trimmed, quartered, washed and chopped
2 cloves garlic, chopped
1/2 lb new potatoes, scrubbed and diced
2 c vegetable broth
1-2 c zucchini or asparagus, chopped
2 tbl chives, chopped
2 tbl parsley, chopped
1 tbl dill, chopped
2 c soy milk
Salt and pepper to taste

Heat the oil in a large soup pot and add the leeks. Stir gently until they are softened, about five minutes. Add garlic and cook for another minute. Add the potatoes and broth; bring to a boil and lower heat to medium low. Simmer for 15 minutes until potatoes are soft. Add the zucchini (or asparagus) and cook for another five minutes. Remove the pot from heat, add herbs and seasonings. Using a hand blender, blend the soup, or transfer the soup to a blender in batches. Return the soup to the pot, add the soy milk, stir and serve. Garnish with fresh chopped chives or other fresh herbs.

Compliments of Healthy Habit Health Store, 239 Queen St., Truro.

Recipe #80 (Feb/Mar Issue)

BOILED SALAD

This is a wonderful winter vegetable side dish. The umeboshi plum dressing can be helpful for inflammation.

1/2 Chinese or nappa cabbage
1 onion
2 medium carrots
pinch grey sea salt

Cut cabbage and onions into thin slices. Cut carrots with carrot peeler. Very attractive! Put approx. 1" water in large pot, add salt and bring to a boil. Cook veggies, one at a time, from mildest to strongest tasting.
Cook cabbage 1-2 min. Remove, place in large bowl. Boil onions 2-4 min. Remove, place in same bowl. Boil carrots 1 min. remove place in bowl.

Umeboshi Plum Dressing:
Puree 1 umeboshi plum (or 1-2 Tbsp. umeboshi paste) with 1/2 C water used to cook vegetables. Add some gomashio (ground up sesame seeds & sea salt) to the dressing (approx. 1 Tbsp.), pour over boiled veggies & mix well.

Compliments of Healthy Habit Health Store, 239 Queen St., Truro.
 

Recipe #79 (Feb/Mar Issue)

ROMAINE LETTUCE WITH SAUTEED PORTABELLO MUSHROOMS

Portobello mushrooms are one of my favourite foods. When I am looking for a special treat, I cook some up and add them to whatever I am making. This salad has been a hit every time I have served it. The best part is how fast you can get it on the table. Enjoy!

2 large portabello mushrooms sliced (thick slices are better than thin)
Olive oil to sauté
Sea salt
Tamari

In a large pan sauté the mushrooms with a sprinkle of sea salt. Stir frequently. When the mushrooms are done sprinkle them with tamari. Set pan aside to cool.

Dressing:
1/3 C olive oil
1/4 C tamari
1" ginger peeled and grated
1-2 garlic cloves minced
Juice of half a lemon
Dash of toasted sesame oil (optional)

Salad:
1 head of romaine lettuce washed and torn into pieces
1/4 c goat cheese cubed

Place lettuce and cheese in a large salad bowl. Add mushrooms to lettuce. Shake dressing well and pour over salad. Toss gently and serve. Easy and delicious.

Compliments of Heartwood Café, 6250 Quinpool Rd.

Recipe #78 (Dec/Jan Issue)

CHOCOLATE MOUSSE WITH WHIPPED TOPPING
A simple recipe which might be nice to have after a large holiday meal or as an in-between.

3/4 cup maple syrup or honey or other sweetener
1/2 cup cocoa powder
3 teaspoons pure vanilla extract
1 1/4 lb soft tofu, drained

If using honey, heat it until runny. Pour honey or maple syrup over cocoa powder. Add vanilla. Stir until smooth. Blend tofu in a food processor or blender until smooth. Add chocolate mixture and continue blending until smooth and creamy. Cover and chill for 1 to 2 hours. Serve with whipped topping.

Whipped Topping
1 cup softTofu
4 tbsp maple syrup
1 tsp vanilla
2 tsp arrowroot powder
dash of cinnamon

Rinse the tofu in cold water and press between several layers of paper or clean cloth towels to squeeze out all water possible. Break the tofu into small pieces or mash it, and put it in a blender or food processor. Add the remaining ingredients and blend. Taste and adjust flavouring if desired, then blend again, if necessary. Add optional thickener if desired. Chill and serve. Use in place of whipping cream, on top of pies etc. Compliments of Acadiana Soy Products, Halifax Farmer's Market.
 

FLU CHASER - FAMILY RECIPE

Pour 2 litres of boiling water over 500gms of dried elderberries. Cover and steep for several hours, then simmer for 45 minutes. Cool and press out the juice through a strainer. To juice, add 3 cups of honey, 500mls of Echinacea root tincture, 200mls of Boneset tincture and 125mls of fresh Ginger root tincture. Store in dark syrup bottles. Dose at 5mls (1tsp) per day as preventative and 5mls every 4 hours at the first exposure or sign of the flu.  For more natural flu fighting tips see Herbal Musings on p.26 of magazine.

Recipe #77 (Dec/Jan Issue)

HAPPY TUMMY SQUASH CHOWDER

1 medium butternut or buttercup squash (about 1 ½ lbs)
1 heaping cup chopped onion
1 celery stalk, finely diced
1 large sweet potato, peeled and diced
2 Tablespoons margarine, butter or oil
2 bay leaves
½ teaspoon each oregano, basil, rosemary
salt and pepper to taste

To make peeling and chopping winter squash easier, partially bake it whole until half-cooked.  Then cut in half and remove the seeds and fibres. Slice the squash into ½ inch sections, peel each ring and chop into small dice. Place all ingredients in a pot, cover with water, bring to a boil and then simmer for 45 minutes.  Blend or puree and serve.  Delicious also with cooked kernel corn added after pureeing.

Recipe #76 (Dec/Jan Issue)

LEEK & POTATO SOUP

1 tbl extra virgin olive oil
2 medium leeks, trimmed, quartered, washed and chopped
2 cloves garlic, chopped
1/2 lb new potatoes, scrubbed and diced
2 c vegetable broth
1-2 c zucchini or asparagus, chopped
2 tbl chives, chopped
2 tbl parsley, chopped
1 tbl dill, chopped
2 c soy milk
Salt and pepper to taste

Heat the oil in a large soup pot and add the leeks. Stir gently until they are softened, about five minutes. Add garlic and cook for another minute. Add the potatoes and broth; bring to a boil and lower heat to medium low. Simmer for 15 minutes until potatoes are soft. Add the zucchini (or asparagus) and cook for another five minutes. Remove the pot from heat, add herbs and seasonings. Using a hand blender, blend the soup, or transfer the soup to a blender in batches. Return the soup to the pot, add the soy milk, stir and serve. Garnish with fresh chopped chives or other fresh herbs.

Compliments of Healthy Habit Health Store, 239 Queen St., Truro.

Recipe #75 (Dec/Jan Issue)

TWO BEAN PIE
This is a hearty recipe that is not only filling but so delicious it can be used for special occasions. Although I call it 'Two Bean Pie' you can use any number of cooked beans and it still tastes great. My personal favourites are chickpeas and kidney beans.

FILLING
2 C cooked chickpeas
2 C cooked kidney beans
1 onion diced
1 carrot diced
2 stalks celery diced
1/2 C turnip diced
1/2 leek diced
1-2 bay leaves
1/2 tsp. thyme and oregano
2 cloves garlic minced
1 1/2 - 2 C water
Olive oil to sauté veggies
Sea salt and tamari to taste
2-3 Tbsp. arrowroot mixed in 1/4 C water

Sauté diced vegetables and herbs in 1-2 Tbsp. olive oil. Add some sea salt and cover. Stir occasionally and continue cooking until veggies are soft. Add the cooked beans and water. Bring the mixture to a boil and add garlic and tamari to taste. Add mixed arrowroot to thicken. Remove from the heat and place in a 9 or 10" casserole dish. (Your choice of shape.)

CRUST
1 1/2 C light spelt flour (or whole-wheat pastry flour)
1/3 C water
1/2 C safflower oil
Pinch sea salt

Place flour and salt in a mixing bowl. Mix the oil and water together and add to the flour mixing with a fork. Without over-mixing the dough, form a round ball. Using a rolling pin, roll dough into a circle (or rectangle depending on the shape of your casserole dish). Place on top of bean mix and flute the edges. If you have leftover dough make leaf shapes and decorate the top of the piecrust. Bake 350 for 35-40 minutes or until pastry feels dry and crisp. Serve and enjoy. Compliments of Heartwood Café, 6250 Quinpool Rd.

Recipe #74 (Oct/Nov Issue)

Since this is the 8^th anniversary for The Source, how about a recipe for a cake? Carrot cake is one of those deserts that are pure comfort food. Yummy and spicy and full of sweet grated fresh carrots. Top it off with a delicious Almond Tofu topping and you have a treat to die for! The perfect vegan dessert.
This cake does best in a 9" or 10" round pan.

HEARTWOOD'S CARROT CAKE

Dry ingredients:
3 C spelt flour (spelt light not bread flour)
2 1/2 tsp. baking powder
1 1/2 tsp. cinnamon
1 tsp. ginger
1/2 tsp. nutmeg
1/2 tsp. cloves
1/2 tsp. sea salt
1/2 C chopped walnuts

Mix well

Wet ingredients:
1 1/2 C grated carrots (loosely packed)
3/4 C unrefined corn or safflower oil
3/4 C maple syrup
1/3 C juice
1/2 tsp vanilla

Juice and rind of one orange
Mix well and add to dry ingredients. Stir gently to combine and place in an oiled 9-10" pan. Bake at 350 for 35-45 minutes or until tester comes out clean. Cool completely.

Almond Tofu Topping:
1/2 pkg. firm tofu
1 1/2 tsp. almond butter
Pinch sea salt
1/2 tsp. vanilla

Maple syrup to taste. (try 1/4 cup first and add small amounts to reach desired consistency and taste.)
Place tofu in a food processor and crumble first. Add the remaining ingredients and blend until smooth and creamy. Scrape down sides once or twice. Taste and adjust for sweetness. Spread on cooled cake. Garnish with thin orange slices or more chopped walnuts if desired.
(Compliments of Heartwood Café, 6250 Quinpool Rd.)

 Recipe #73 (Oct/Nov Issue)

KUNG PAO (TOFU AND VEGGIES)

 5 Tbsp. rice vinegar
1 Tbsp. brown sugar or alternative sweetener
3 Tbsp. Japanese soy sauce
1 tsp. sesame oil
1/4 tsp. crushed red pepper
1 LB firm tofu
4 cups of mixed veggies (minced onions, celery, carrot, zucchini, garlic, scallions)
4 tsps cornstarch
oil for frying
salt to taste
1 C peanuts

Combine vinegar, sugar, soy sauce, sesame oil and crushed red pepper.
Add diced tofu and let sit for at least 1 hour (or overnight)
Drain marinade from tofu onto cornstarch and whisk together
Heat wok or frypan, add oil and sauté veggies 5-10 mins. Then add tofu for another 5 mins. Add cornstarch mixture, then add peanuts.
(Compliments of Satisfaction-Feast, 1581 Grafton St.)

 Recipe #72 (Oct/Nov Issue)

CARROT TAHINI SANDWICH FILLING

1 medium carrot, finely grated
1-2 tbsp. tahini
1 tsp. tofunnaise or soyannaise
1 tsp. nutritional yeast
1 tbsp. diced onion
1 tbsp. diced celery
salt and pepper

Mix all ingredients together. Spread onto whole grain bread slice. Cover
with lettuce and another bread slice.

Tofunnaise
½ LB soft tofu
2 tbsp. oil
2 tbsp. apple cider vinegar or lemon juice
1 tbsp. sweetener of your choice
½ tsp. salt
Combine all ingredients in a blender and blend until smooth and creamy. You
may have to add a little more water.

(Compliments of Acadiana Soy Products, Halifax Farmer's Market)

Recipe #71 (Aug/Sept Issue)

BRAZILIAN MANGO SOUP

Mango pulp - 34 oz (available in specialty stores)
Coconut milk - 14oz
10 potatoes
3 large onions
2 cups corn
3/4 C fresh lemon juice
2tsp paprika
salt to taste
1 tsp. cayenne pepper

    Step 1; Boil the potatoes (peeled) and sauté onions.
    Step 2: Add the mango pulp after puree 5 potatoes and add the sliced potatoes with onions
    Step 3: Add coconut milk and cook on low
    Step 4: Add the corn and spices with lemon juice
(Compliments of Satisfaction feast, 1581 Grafton St.)

Recipe #70 (Aug/Sept Issue)

HOT and SPICY SUMMER PASTA SALAD

 This is a spicy pasta salad that travels well for a picnic or you can serve it at any time of the day. It is easy to prepare ahead of time and dress just before serving. Add whatever vegetables are available. This delicious salad can be quite flexible.

 6 C cooked penne (brown rice or kamut pasta is good with this salad)
1/2 red and green pepper, chopped
1/2 C cherry tomatoes sliced in half
1/2 C green beans blanched and sliced
1/4 C diced red onion or 1-2 green onions chopped
1/4 C chopped parsley and cilantro (optional)

 Dressing:

1 1/2 lemons juiced
1 tbsp. sea salt
1-2 cloves garlic
1 tsp. chili powder
Pinch cayenne (you can use fresh hot peppers and make this as tame or spicy as you wish)
3/4 C good quality tomato sauce
Olive oil to taste

 Place all of the above ingredients except the olive oil in a blender. Process until smooth. Place salad ingredients in a large bowl and drizzle olive oil over pasta. Add the blended dressing and toss well. Taste and adjust salt or lemon if needed. Enjoy!
(Compliments of Heartwood Café, 6250 Quinpool Rd.)

 Recipe #69 (Aug/Sept Issue)

TOFU and RICE SALAD

Marinate for 1/2 hour:
1/2 lb tofu, cut in small cubes
1 tsp. salt
1/4 C lemon juice
1/4 tsp. garlic powder

Mix together:
4 cups cooked rice, or other grain
3 green onions, chopped
2 tbsp. olive oil
1 green pepper, chopped
1/4 C lemon juice
2 tomatoes, chopped
3 tsp. salt
Mix this together with the marinated tofu. Chill for a few hours.

Then mix in:
1/4-1/2 cup parsley
1/8 tsp. pepper
(Compliments of Acadiana Soy Products, Halifax Farmer's Market)

Recipe #68 (Aug/Sept Issue)

ORANGE AND CRANBERRY MUFFINS

1 C cranberries, coarsely chopped*
1/2 C sugar
2 tsp. orange zest
2 cups orange juice
1 egg, beaten
1 C flaxflour
1 C whole wheat flour
1 C white flour
1 Tbsp. baking powder
1 tsp. baking soda

*To substitute dried, sweetened cranberries, omit the fresh cranberries. Place the dried, sweetened cranberries in a bowl with 1 cup of the orange juice. Heat in a microwave for about 90 seconds to soften. Add cranberries and orange juice to the remaining wet ingredients.
    1. Pre-heat the oven to 375 F.
    2. In a medium bowl, combine the chopped cranberries, sugar, orange zest, orange juice, and beaten egg.
    3. In a large bowl, mix the flaxflour, whole-wheat flour, white flour, baking powder, and baking soda.
    4. Stir the wet ingredients into the dry ingredients. Do not over mix.
    5. Scoop the batter into non-stick or paper lined muffin tins. Bake for 30 to 35 minutes.  Yield: 12 muffins.

(Compliments of Valley FlaxFlour)

Recipe #67 (June/July Issue)

RED PEPPER & FENNEL SOUP WITH TARRAGON

1 medium red onion
4 sweet red peppers
2 bulbs fennel
3 cloves garlic
5 cups water or veggie stock or tomato juice
1 bunch fresh tarragon (basil is also delicious)
salt, pepper to taste
2 teaspoons Spanish paprika

 METHOD:

Roast red pepper in hot (400) oven for 15-20 minutes or until skin is blackened.  Place immediately in plastic bag and seal.  When cool, pull skin from peppers and remove seeds.

To chop fennel, cut off stalks (can be used to make vegetable stock).  Using a peeler, remove tough outer layer and quarter the bulb, from top to bottom.  Cut out woody core and chop bulb.

 Heat oil in a medium saucepan over high heat.  Sauté onions for 5-7 minutes and then add minced garlic and chopped fennel bulb.  Stir together for another 5 minutes and then add the roasted peppers and water.  Bring to a boil and then reduce heat and let simmer for 30-40 minutes or until fennel is tender.  Puree soup and return to stove over low heat.  Season to taste with sea salt and freshly ground pepper. Add 2-3 Tbsp. of chopped fresh tarragon.  Serve into bowls and top with a dollop of extra virgin olive oil, a sprig of tarragon and a sprinkle of paprika.  Serve with toasted bread of choice, rubbed with tomato & garlic. (Compliments of Satisfaction Feast, 1581 Grafton St.)

Recipe #66 (June/July Issue)

TOFU STEAK

1 lb firm tofu, plain or with herbs
1/4 cup soy sauce
4 tbsp sugar or honey
1 tsp dry mustard
3 cloves garlic, minced
2 tsp onion, chopped finely

Cut tofu into 1/4 inch slices. In a flat bottomed container, combine soy sauce, sugar or honey, mustard, garlic and onion. Lay the tofu slices in the liquid mixture and let marinade for at least two hours. Brown tofu slices in an oiled or non stick frying pan. Serve hot with vegetables, brown rice or potato and a salad. Leftover cooked tofu slices can be eaten cold as well, in sandwiches.
(Compliments of Acadiana Soy Products, Halifax Farmer's Market)

Recipe #65 (June/July Issue)

FLAX OATMEAL COOKIES

1/2 cup brown sugar
1 egg
1 egg white
1/2 tsp vanilla
3 tbsp fruit juice (orange)
3/4 cup flaxflour
1/2 cup white flour
1/2 cup quick oats
1/4 tsp salt
1 tsp baking powder

Preheat oven to 350. Beat sugar, egg, egg white, vanilla, and juice. Combine flaxflour, white flour, oats, salt, and baking powder. Stir into wet ingredients. Scoop 2 Tbsp of dough onto a nonstick baking sheet; repeat with the remaining dough. Bake for 10 to 12 minutes; cool 1 to 2 minutes on sheet, then move to wire rack. Kids really love these with a few chocolate chips tossed in! (Yield: 12 cookies.)

 Recipe #64 (June/July Issue)

BANANA SHAKE WITH FLAXFLOUR AND TOFU

Combine all ingredients in a blender and puree until smooth. Serve. Add a little ice to the mixture before blending, if you prefer a cold drink. (Yield: 2 servings)

(Compliments of Valley Flaxflour)

Recipe #63 (June/July Issue)

GINGERY SUMMER PENNE

Here is a quick summer salad that will chase the heat away. Cook the noodles in the cool of the morning and assemble later in the day when needed.

 2 cups Kamut penne (or penne of your choice) cooked, rinsed and cooled
1/2 cup sliced tender green or yellow beans
1/2 cup snow peas sliced
2-3 green onions diced
1/2 red pepper sliced
1/4 cup toasted almonds chopped coarsely
Parsley to garnish

Dressing:

1 1/2- 2 lemons juiced
1" ginger, peeled and sliced thinly
2-3 tbsp tamari
1 clove garlic peeled
1 1/2 tsp toasted sesame oil (or good quality olive oil 2-3 tbsp)
Gomashio to garnish (Toasted sesame seeds with sea salt. Can be found at any natural food store.)

 Process firs four ingredients of the dressing in a blender. Process until smooth. Place penne and vegetables in a large bowl and drizzle with toasted sesame oil (a little goes a long way) and the blended dressing. Toss well. Taste and adjust dressing if needed. Place in a serving bowl and a garnish with gomashio, chopped almonds and parsley. Light, summery and so good!
(Compliments of Heartwood Café, 6250 Quinpool Rd.)

Recipe #62 (April/May Issue)

MUSHROOM BARLEY RISOTTO WITH FIDDLEHEADS

 Mushroom Stock  -yield 4 cups

Sauté 1 diced onion in 2 Tbsp. oil for 5 minutes on medium high heat.  Add 2 cloves minced garlic and ½ lb. mushrooms of your choice and continue to sauté for 5 minutes.  Add 5 ½ cups water and 2 sprigs thyme.  Bring to boil and let simmer on low for 1 hour.  Strain. Add 1 Tbsp. sea salt or tamari.

Risotto:  Sauté 4 finely diced shallots in 2 Tbsp. oil over medium high for 3 minutes, add 2 cloves minced garlic, continue to sauté for 2 minutes, stirring frequently.  Add 1cup barley.  Stir in briefly.  Add 1 cup of the mushroom stock.  Stir into barley until most of the stock is absorbed.  Continue this process adding the stock 1 cup at a time making sure the previous cup is almost absorbed before adding the next.  Season with sea salt and freshly cracked pepper.

 Fiddleheads:

Heat 4 Tbsp. oil over medium high heat until hot.  Add 2 cups fresh fiddleheads and 2 cups mushrooms of your choice.  Sauté for 5 minutes, until tender.  Serve on risotto with a squeeze of fresh lemon, 2 Tbsp. chopped fresh thyme and freshly cracked pepper.

(Compliments of Satisfaction Feast, 1581 Grafton St.)

Recipe #61 (April/May Issue)

DELICIOUS BEAN DIP WITH FRESH CILANTRO

 If you are a cilantro fan this is the dip for you. This recipe works well with a variety of different beans. Try serving it with organic corn chips or veggie sticks. It is equally delicious on crackers or a slice of whole grain bread. This is one dip that tastes like more!

2 C cooked black turtle, kidney, or pinto beans (I have even tried Chickpeas and loved it!)
1 1/2 lemons juiced
1 tsp. chili powder
1 tsp. ground cumin
1-2 cloves garlic
Pinch cayenne (or more if you like it hot)
1 - 1 1/2 tsp. sea salt
2 tsp. olive oil
Water to mix

Puree beans in a food processor and add the above ingredients. You may need a bit of water to mix if the beans are dry. Taste and adjust if needed.

 Chop the following vegetables:

1/2 green and red pepper
2-3 green onions
1/4 English cucumber
1/4 bunch cilantro

Place pureed beans into a mixing bowl. Add the chopped vegetables and stir well.  Taste and enjoy.

(Compliments of Heartwood Café, 6250 Quinpool Rd.)

Recipe #60 (April/May Issue)

TERIYAKI TOFU

1 lb tofu, cut into ½" slices
¼ cup soy sauce
1 tsp honey
1 tbsp fresh ginger root, minced
1 clove garlic, minced
1 tbsp vinegar or lemon juice
½ medium onion, diced small
¼ cup flour
¼ tsp salt
pinch of pepper

Make a marinade by mixing together soy sauce, honey, ginger, garlic, vinegar or lemon juice and onion. Lay tofu slices in marinade and marinate for 2 hours.
Drain and reserve marinade. In a bowl, mix together flour, salt and pepper.
Dip the drained marinated tofu slices in flour mixture. Brown the floured slices in ¼ cup oil, adding more as necessary. Reduce heat, pour in reserved marinade and simmer 10 minutes. Serves 4.
(Compliments of Acadiana Soy Products, Halifax Farmer's Market) 

Recipe #59 (Feb/Mar Issue)

CURRIED PUMPKIN (SQUASH) SOUP        Here is a recipe that is easy to make but tastes like you have worked for hours preparing it. Soothing yet exotic. Try using some of the wonderful squash that you can find at this time of year if you cannot find pumpkin. This is true comfort food!

2-3 onions sliced
2 tsp. garam masala
1 cinnamon stick
1-2 bay leaves
1/2 tsp. cardamom seeds
Olive oil to sauté
Sea salt to taste

Gently 2-3 tbsp. good quality olive oil in a large pot. Add the spices and sauté carefully. Do not scorch or the soup will be bitter. Add the onions and sprinkle with sea salt and cover. Continue sautéing until onions are soft.

 ADD:

8-10 cups peeled and cubed pumpkin (2-3" pieces)
1 large carrot sliced
1-2 large parsnips sliced
1 1/2 - 2" peeled and sliced ginger

Add enough water to cover the vegetables. Bring to a boil and cook until everything is soft. Turn off heat and remove bay leaf and cinnamon stick. Process contents carefully in a bender until smooth, adding a small amount of sea salt to taste. Serve and enjoy. This recipe makes at least 6 hearty servings. Just the remedy for a cold winters days.
(Compliments of Heartwood Café, 6250 Quinpool Rd.)

Recipe #58 (Feb/Mar Issue)

THAI VEGETABLE CURRY

 3 cups sliced carrots
2 cups chopped broccoli
3 cups sliced zucchini
2 cups sliced onions
2 Tbsp. oil
2 teaspoons minced garlic
4 Tbsp. grated ginger
3/4 cup diced bell pepper (red or green)
1/2 Tbsp. curry powder
1 tsp. lemon zest (grated lemon rind0
1/2 Tbsp. lemon juice
1/2 - 1 Tbsp. Thai red or green chili paste (adjust to taste), available at Asian grocery.
1 tsp. salt
3/4 cup liquid coconut cream
1/4 cup water or vegetable stock
3/4 cup diced fresh tomatoes

 Blanch carrots (4 min.), broccoli (2 min), zucchini (2min). Shock in cold water. Sauté onions in oil over medium high heat for 5 minutes. Add ginger, garlic and bell pepper. Sauté for 5 Minutes. Add curry powder, lemon chili paste and salt. Stir. Add coconut cream and water and then tomatoes and blanched veggies. Boil, simmer for 5 minutes. Serve with crushed peanuts and chopped cilantro along with jasmine rice. Serves 6.
(Compliments of Satisfaction Feast, 1581 Grafton St.)

recipe #57 (Feb/Mar Issue)

OVEN FRIED TOFU

Preheat oven to 350 deg F.
Cut into 1/4-1/2" slices:

1 lb firm tofu

Mix together in a bowl:
1/2 cup unbleached white flour
2 tbsp nutritional yeast
1 tbsp onion powder
2 tsp parlsey flakes
1 tsp garlic powder
1/2 tsp poultry seasoning
1/4 tsp black pepper

Pour into another bowl:
1 tbsp soy sauce
Spread a cookie sheet with:
2 tbsp oil

Using the one hand wet and one hand dry method, dip each slice first into the soy sauce on both sides, then dredge each slice in the flour mixture. Arrange the slices on the oiled cookie sheet and bake 20 minutes on the first side,  then flip the slices and bake 15 minutes more or until each side is browned. Add a little more oil to the cookie sheet if necessary.  Serve hot or cold, as  a main dish, in sandwiches, or as a snack.
(Compliments Acadiana Soy, Halifax Farmers Market)

Recipe #56 (Dec/Jan Issue)

HEARTWOOD'S TOFU ALMOND DIP    This is such a simple dip to make but so delicious. It is just the thing for a holiday potluck or a gathering of friends. Garnish it with red and green peppers and it will add to any festive event. Serve it with carrot and celery sticks or vegetables of your choice. It is wonderful with crackers too. This dip will keep well in the fridge for several days if well covered.

TOAST

1/3 C almonds. Cool and chop finely with a sharp knife.

 PROCESS

1/3 C almond butter
3 TBSP miso (my choice is brown rice or barley miso)
1 lb. Tofu (medium firm is best)
1-2 cloves garlic
Dash of tamari (to taste)
Water - add enough water to form a thick paste when processing. Process until smooth. Taste and adjust tamari if needed. Place mixture into a bowl.

 ADD the following reserving some of each for garnish:

Chopped toasted almonds
3-4 chopped green onions
1/4 C parsley

Garnish and serve. (Compliments of Heartwood Café, 6250 Quinpool Rd.)

COLD WEATHER PROTECTION by Silver Frith

 The cold, dry, windy weather of early winter is upon us again, bringing with it the potential for increased Vata Dosha (light, clear, mobile, subtle, dry, rough, cold and astringent) in all constitutions, and especially in those with a predominantly Vata constitution. Of the six tastes Aryurveda classifies (Sweet, sour, salty, pungent, bitter, astringent), sweet, sour, and salty are important for calming Vata. According to the Ayurveda, one should consume all six tastes at each meal for maximum health and satisfaction. The following two recipes can be useful for balancing Vata at this time of year.

 Recipe #55 (Dec/Jan Issue)

LENTIL STEW

 1 C dry brown/green lentils
5 C water
1 1/2 C celery, chopped
1 C carrots, chopped
1 C parsnip, chopped
1 onion
1 clove garlic
1 1/2 T oil
2 T Bragg's Liquid Aminoes
3 t dried parsley
1 t basil
1 t sea salt
1/2 t dill
1/2 t oregano
1 t sea kelp

 Heat lentils, water & vegetables, then simmer 2 hours. Add other ingredients, and simmer another 1/2 hour. Blend 2 C and return to pot. Adjust seasoning to taste.

Recipe #54 (Dec/Jan Issue)

APPLE COBBLER

3 C peeled/cut apples (sweeten to taste with stevia)
1/2 t arrowroot powder
1/4 C water

Heat apples to a boil, then simmer until it thickens slightly.

ADD

1/2 t cinnamon
3/4 C unbleached flour
dash of salt
1/4 t stevia
1 t baking powder
2 T chilled butter
1/4-1/2 C milk or water

Cut butter into flour, salt, stevia and baking powder. Add 1/4 C liquid and mix lightly (add a little more liquid if necessary). Turn onto a floured board, knead briefly and roll to 8 x 8 pan size.

Place hot fruit in pan, cover with topping and bake @ 425F about 30 mins. (Compliments of Silver Frith, a Certified Kripalu Yoga Instructor and Holistic Health Educator, 477-9771.)

 Recipe #53 (Dec/Jan Issue)

Grandmas Fruit Cake

2c.packed thompson raisins
3c. packed, chopped mixed fruit [apples, pineapple, figs, lexia raisins, currants, apricots, and/or prunes]
2c. chopped walnuts
11/4c. spelt or kamut flour
4T.soy flour
1/4c. strong coffee [I used instant]
1/2c.unsw. grape juice
1/3c. pitted dates
2 large eggs
1/3c. light oil [I use organic sunflower or canola]

chop the dried fruit and nuts and place them in a large bowl.

add flours and stir to mix. set aside.

in blender pour coffee and grape juice; add dates, eggs, and oil. process until liquid and smooth. set aside.

preheat oven 300 degrees, moving rack to lowest level.

prepare a large loaf pan with liquid lecithin or oil, GREASE WELL

stir blender mixture into fruit, nut and flour . mix until all is moistened

turn batter into loaf pan pressing it down to eliminate any air pockets, press the batter down every few inches with a fork to force the batter down. this is very imp. makes for better slicing later.

bake on lowest rake for 2 hrs. or until evenly browned.

turn cake out of pan and rest on its side to cool down

(Compliments of Healthy Habit Health Store, 239 Queen St., Truro.)

 Recipe #52 (Dec/Jan Issue)

Here's a delicious dessert recipe which is festive enough for Christmas yet easy to make:

Cranberry Tofu Flan

Crust - graham cracker or gluten-free one
1 lb soft tofu, not silken
1/4 cup honey
1/2 cup canola oil
1/2 cup white sugar
1 tbsp vanilla
2 tbsp lemon juice
1/2 tsp grated lemon rind
1/2 tsp salt
1 cup fresh or frozen cranberries
1/2 cup sugar
2 tbsp honey
1 tbsp cornstarch
3 tbsp water
1 tsp almond flavoring

Preheat oven to 350 deg F. Process the first 8 ingredients until smooth and creamy. Pour into crust. Bake for 40min. Cool while cooking topping. For topping, mix cranberries, sugar, honey in a saucepan and heat gently, covered, until cranberries pop. Cook over moderate heat for about 5 minutes. Mix cornstarch and water together. Add to the cranberry mixture and cook over low heat, 5 minutes, or until mixture becomes clear. Remove from heat and cool before adding almond flavoring. Pour over the tofu pie. Refrigerate. (Compliments of Acadiana Soy Products, Halifax Farmer's Market)

Combine in medium saucepan the following:

1 1/2 cups of sultanas and
1/2 cup of dried cranberries
1 cup of milk or soy kefir
1 Tbsp of grated lemon rind
1Tbsp of lemon juice

Cook and stir over medium heat until mixture bubbles. Cool. Cream 1 cup of softened butter and stir in 1 1/2 cup of spelt flour and 1/2 Tsp baking soda. Add 2 1/2 cups of spelt flakes; blend until crumbly. Put 2 cups aside and press remainder onto bottom of buttered baking pan. Spread raisin mixture on top and cover with the rest of spelt mixture; pat lightly. Bake at 375F (190C) oven 25 to 30 minutes or until golden. Cool. Cut into squares. ( use all organic ingredients)
Enjoy this delicious dessert warm or cold with your favorite soy or rice ice cream. (Compliments  of The Health Basket 978 Cole Harbour Rd Dartmouth. 462-3765.)

Recipe #51 (Oct/Nov Issue)

PUMPKIN PIE A LA HEARTWOOD  What a way to celebrate fall. Pumpkin pie is such a comfort food. Don't be daunted by the list of ingredients. This recipe can be increased 2-4-6 times and stored in the freezer for a treat on those crisp fall nights. You will need one piecrust of your choice. Either crumb or pastry will work.

Filling:

6 cups cooked pumpkin

Cut one of two large pumpkins into quarters and boil with water in a large pot. Drain when soft and scoop out the flesh when cool enough to handle. Some squash work well in this recipe too.

3/4 C maple syrup
1/2 C almond butter
2 tbsp rice syrup
1 tsp vanilla
1/8 tsp sea salt
1/2 C arrowroot flour
1 1/2 tsp cinnamon
1 tsp ginger
1 tsp nutmeg
1/2 tsp cloves

Place all of the above in a large bowl and mix well. Puree in a food processor until smooth. You may need to do it in two batches. This should give you enough filling for two pies. Each pie takes about 3 cups of this filling.

To bake:

Using your food processor again, puree 3 cups of above filing with 1/3 package firm tofu. Process until smooth. Pour into your favourite piecrust, either crumb or pastry. Bake at 325-350 for 40-50 minutes. Filling should feel firm to the touch when done. Cool completely before cutting. (Compliments of Heartwood Café, 6250 Quinpool Rd.)

 Recipe #50 (Oct/Nov Issue)

ALEX'S MOROCCAN COUSCOUS SALAD

6 cups cooked couscous
1 tsp turmeric
1/2 red onion, sliced
4 cloves garlic, crushed
1 C chopped chives
1 C raisins
1/2 C rehydrated sundried tomato, sliced
4 tsp coriander
1/2 cucumber sliced lengthwise and chopped
3 tomatoes cut into cubes
1 green pepper, cleaned and sliced
1 red pepper, cleaned and sliced
1 C roasted shelled peanuts
Cayenne to taste
1/2 C virgin olive oil
1/4 C balsamic vinegar
salt and freshly ground pepper to taste

 Method:

Combine all ingredients except oil & vinegar in a large bowl and toss. Add first oil, then vinegar. Toss to combine. Taste and adjust seasoning with salt and pepper, Serve at room temperature or refrigerated. Bon apetit! (Compliments of Chef Alexandra Chrappa, Satisfaction Feast, 1581 Grafton St.)

Recipe #49 (Oct/Nov Issue)

TOFU FRENCH TOAST

3/4 lb soft tofu
1 1/2 tsp cinnamon
1/4 cup honey
1 tsp salt
1/2 cup water
2 tbsp oil
8 slices whole grain or home made bread

Blend all the ingredients in a blender until smmoth and creamy. Pour into a shallow bowl. Dip slices of day old bread in the batter, then fry in a hot skillet with 1 tbsp oil. Brown well on both sides. Serve with maple
syrup, honey or jam. (Compliments of Acadiana Soy Products, Halifax Farmers' Market.)

Recipe #48 (Oct/Nov Issue)

AUTUMN STEW

1 1/2c. boiling water
1 T. ex virgin olive oil
1 T. toasted sesame oil
1 1/2c. dry soy protein chunks
seasoned flour [2c. flour your choice, 1/4c. nutritional yeast, 1tsp.grey sea salt, 1tsp. onion powder, ground pepper, keeps refrigerated]
2 onions sliced
3 cloves garlic
1/4c. chopped celery
1/4c.cubed squash
1c. organic veggie broth
1c. red wine or sherry
1 bay leaf
1T. organic tomato paste
1tsp. miso
1/2tsp. thyme
1/2lb.button mushroom opt.
1/4c.fresh parsley
S&P to taste

Pour boiling water over dry soy. soak 15-20 min. drain well and pat dry. heat the oils in large, heavy pot med-high.  dredge soy chunks in flour, saute until brown. remove from the pot. add onions to the pot, saute med. heat, adding a little water to prevent sticking.add next 4 items cooking til onions carmelize. add soy chunks and every thing else except mushrooms,parsley, S&P. cook low heat 1 hr.. add remaining ing. cook 1/2hr.thin gravy if necessary. (Compliments of Healthy Habit Health Store, 239 Queen St., Truro)

Recipe #47 (Aug/Sept Issue)

GRILLED VEGETABLES WITH VEGETARIAN REMOULADE SAUCE AND RED ONION CONFIT & GRILLED POLENTA CAKES

Grilling Vegetables: eggplant (1) zucchini (2) bell pepper (2) red pepper (2) mushrooms (10) tomato (2)  1/2 C olive oil

Remoulade Sauce:
1 C mayonnaise or soyannaise
2 Tbsp Dijon mustard
2 Tbsp green onions
2 Tbsp capers
Sprinkle of chives & cayenne

 Red Onion Confit
2 red onion
2 Tbsp oil
1 tsp sugar
1/2 C vinegar (balsamic, brown rice or red wine)
Peppercorns
1 tsp fennel seed
1/2 C raisins

Polenta Cakes
Cooked cornmeal
Olive oil

Method:
Slice vegetables into half-inch slices, brush with olive oil and grill on a preheated grill or barbecue for about 5 min on each side.

Remoulade: In to mayo stir in Dijon, onion and capers. Sprinkle with olives and a little cayenne.

Confit: Heat oil in a pan and sauté slice red onion on medium-high heat to caramelize. Add a sprinkle of sugar, fennel seed and raisins. Pour in vinegar and crackled black pepper to taste.

Polenta; Bring to a boil 2 cups water and add salt. Pour in cornmeal and lower heat to minimum. Keep stirring while cooking to prevent lumps, for about 10 minutes. Pour the polenta on to a greased baking sheet. Allow to set. Cut our shapes for grilling with a cookie cutter. Brush both sides with olive oil before grilling.

To assemble the dish: Layer polenta, grilled vegetables in the middle of the plate. Spoon remoulade on top. Spoon confit around edge of plate. Garnish with fresh herbs or toasted pinenuts or olives.

(Compliments of Chef Alexandra Chrappa, Satisfaction Feast, 1581 Grafton St.)

Recipe #46 (Aug/Sept Issue)

CARROT MUFFINS

3 C flour, wheat or spelt
2 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
1 tsp salt
½ lb tofu
¾ C oil
1 Tbsp vanilla
¼ C orange juice concentrate
1 lb carrots (4 ½ - 5 cups)

Preheat oven to 350 deg F. In a large bowl, mix together flour, baking powder,  baking soda, cinnamon and salt. Set aside. Combine tofu, oil, vanilla and
orange juice concentrate in a blender or food processor and blend until smooth.  Add to brown sugar and carrots in a bowl. Stir well. Add dry ingredients to  the wet ones. Stir until all dry ingredients are moistened. Spoon into oiled  muffin cups. Bake for 30 minutes. Allow to cool slightly before removing from  pans. (Compliments of Acadiana Soy Products, Halifax Farmer's Market.)

Recipe #45 (Aug/Sept Issue)

THAI TOFU SALAD      yield: 6 servings

6 ounces rice vermicelli
2 pounds prepared Breast of tofu (see below) or a commercial savory marinated or baked tofu, cut into slivers
1 peeled cucumber, cut into thin strips about 2 to 3 inches long
1 1/2 large red bell peppers, seeded and cut into thin strips
1/3 cup chopped fresh mint, basil, or cilantro
Dressing:
6 tablespoons light soy sauce
41/2 tablespoons fresh lime juice
3 tablespoons unbleached flour
11/2 tablespoons minced fresh ginger
11/2 tablespoons minced pickled jalapeno pepper
1 large clove garlic

In a large bowl, cover vermicelli with bowling water. Let stand for 3 minutes, or until softened, then drain and rinse well. Combine the vermicelli in the bowl with the tofu, cucumber, bell pepper, and fresh herbs.
Whisk the dressing ingredients together, and pour over the salad. Toss well. Serve at room temperature on a platter decorated with fresh mint, basil, and/or cilantro.

MARINADE
11/2 C water
1/4 C tamari
3 Tbsp nutritional yeast
2 tsp. dried sage
1/2 tsp. dried rosemary
1/2 tsp. dried thyme
1/2 tsp. onion powder

Combine and pour over tofu slivers. Refrigerate up to 2 weeks. (Compliments of Healthy Habit Health Store, 239 Queen St., Truro)

Recipe #44 (Aug/Sept Issue)

COLOURFUL DILLED NEW POTATO SALAD

This is the perfect summer potato salad recipe!  Using lots of colourful and abundant peppers, tomatoes, dill and of course fresh garlic. It's perfect for a picnic or an addition to a meal on a hot summer's night. It still tastes great the next day.

 2 lbs. new potatoes scrubbed
Water for boiling
1/2 red pepper chopped
1/2 green pepper chopped
1/2 yellow pepper chopped
1/2 C fresh dill chopped
1-2 cloves garlic diced or pressed (use as much or as little as you like0
2-3 green onions diced
1-2 tomatoes cut into wedges
Sea salt to taste
Olive oil to taste

 Place potatoes in a large pot and cover with water. Bring to a boil and cook, until barely tender. Turn off heat and let sit for 5-10 minutes (this should keep them from breaking apart). Drain gently into a colander and cool in refrigerator. This step can be done ahead and the dressing finished when you wish to serve it.

 When potatoes are completely cooled place in a large bowl with the rest of the veggies, except the tomatoes. Add the salt, olive oil and garlic and toss gently. Be generous with the salt and oil, as this is what makes the salad taste so wonderful. Add the tomatoes and toss very gently so that you do not break the tomatoes apart. Serve and enjoy.

(Compliments of Heartwood Café, 6250 Quinpool Rd.)

THINGS I COULDN’T LIVE WITHOUT IN A KITCHEN      By Laura Bishop

 One essential item is a good sturdy cutting board. Along with this is a good sharp knife and I stress sharp, Chef's knife. Something about 8-10" long is useful. You will be less likely to cut yourself with a sharp knife. Add a comfortable and sharp paring knife to that and your are ready for action.

The following are items that are not essential but make the cooking process so much easier. Good solid bottomed pots will get you through recipes with ease. They are an investment for sure but will last a lifetime if you put some money into them at the start.

Something else that I use all the time is a good blender. This is such a useful item when preparing dressing, sauces etc., that I would be lost without one.

Another item that is useful is a food processor. It doesn’t have to be huge; there are lots of smaller ones out there but that is something I use frequently in all stages of my cooking and baking.

An electric lemon juicer is a bit of a luxury but if you are using a lot of citrus in your cooking it is such an efficient little appliance. This I could live without but I do love having one around.

Aside from all the appliances, just having things organized and comfortable to use is half the battle in cooking. Keep your favourite pots and bowls in a handy place. Life is so much easier if the things you need the most are in an n accessible place. (Laura is the owner of Heartwood Café on Quinpool Road.)

Flaxflour Health Benefits

Flax has been consumed for thousands of years for its health benefits. Flax provides fiber, fatty acids, lignans and is a source of high quality protein.
• Flaxseeds contain a generous quantity of both soluble and insoluble fiber.
• Flaxflour is the best plant source of alpha-linolenic (omega-3) fatty acid.  Alpha-linolenic fatty acids (ALA) help protect against both coronary heart  disease and stroke.
• Flaxflour is gluten free.
• Flaxflour provides a stool bulking effect while whole seeds act as a natural laxative.
• The mucilage formed from flax can help provide relief from GI distress and constipation caused by IBS and IBD.
• Flaxflour may help reduce menopausal symptoms & the severity of PMS by providing a weak estrogenic activity.

 Recipe #43 (Aug/Sept Issue)

PUMPKIN LOAF (GLUTEN FREE)

1 1/2 C flaxflour
1 1/2 C rice flour* baking powder 15 ml 1 Tbsp
1 tsp baking soda
1/2 C sugar
1/2 tsp salt
1 1/2 tsp pumpkin pie spice**
2 eggs
1 C cooked pumpkin***
1 C milk

* Use brown or white rice flour.
** Or combine cinnamon, allspice, and cloves
*** Substitute squash or sweet potato

1 Preheat oven to 350?F).
2 Combine flaxflour, rice flour, baking powder, baking soda, sugar, salt, and pumpkin pie spice.
3 Beat eggs; blend in pumpkin and milk.
4 Combine wet and dry ingredients.
5 Pour batter into nonstick 1.5L (8 ½ x 4 ½ x 2 ½ inches) loaf pan. Bake for 50 minutes.
6 Cool in a pan for 5 minutes before removing to wire rack.

A very moist bread. Cool thoroughly before cutting into thin slices. Freezes well.

(Submitted by Valley Nutrition and Food Services,  Middleton NS, email: howard.selig@flaxflour.com 
or visit  www.flaxflour.com  1-866-825-8256 )

Recipe #42 (June/July Issue)

CARROT-GINGER SOUP

One of our most popular - simple, fast, delicious & nutritious!

1 cup onions, chopped
2 tbsp. fresh ginger, minced
1/2 tsp. fresh garlic, minced
1 tbsp.  vegetable oil
4 cups carrots, diced large
1 cup potatoes, diced large
1 tsp. salt
1/8 tsp. pepper
1/4 tsp. ginger powder

Sauté onions, ginger, garlic in oil.
Add veggies and 6 cups water, salt, pepper, ginger powder. When veggies are soft, puree or blend in blender.

Variations: Any other root veggies can be substituted for some of the carrots i.e. parsnips or sweet potatoes. Parsnips do well with a little cumin (seed or powder) sautéed in when the onions & ginger are soft.

(Compliments of Satisfaction Feast, 1581 Grafton St.)

Recipe #41 (June/July Issue)

ADUKI BEAN BROWNIE WITH FRESH STRAWBERRIES

This recipe is a fun way to make a delicious desert using an unusual ingredient. Yes, aduki beans! The result is a wonderfully rich, moist brownie. Make this during strawberry season and you will have a real winner.

Dry Ingredients

2 c spelt flour
1/3 c carob powder
1 1/2 tsp. baking powder
1/2 tsp. sea salt
1/2 c walnuts chopped

Wet ingredients: Puree in your food processor or blender until smooth

2 1/4 c cooked aduki beans (soak and cook 1 cup dry adukies)
3/4 c maple syrup
3/4 c unrefined corn or safflower oil
1 tsp. vanilla
3 tbsp. tahini
1/3 c juice
Rind and juice of one orange

When above mixture is smooth, add wet ingredients to dry ingredients. Mix well and spread onto an oiled 10" pan. (Yes a 10" pan. This brownie should turn out wide and fairly flat.) Bake at 350 for 25-30 minutes (or until a tester inserted in middle comes out clean). Remove pan and cool.

Carob topping

1/2 c carob powder
1/2 rind of one orange
1 tsp. vanilla
1 tbsp. tahini
Maple syrup to taste (around 1/3-1/2 c)
Sliced strawberries

Mix all ingredients until smooth. I should be easy to spread (not stiff). Spread on top of brownie and decorate with as many sliced strawberries as you can fit on it! You won't find any leftovers with this dessert. Makes 8-10 pieces.

(Compliments of Heartwood Café, 6250 Quinpool Rd.)

Recipe #40 (June/July Issue)

COLESLAW WITH A GARLIC TWIST

3/4 cup soymilk
1/3 cup cider vinegar
1/4 cup honey
1/4 cup firm silken or soft tofu
4 large cloves garlic, peeled
1 tsp salt
8 cups green cabbage or a mixture of cabbage and carrots, finely shredded or chopped

Combine all ingredients except cabbage and carrots in a blender and blend until very smooth. In a large bowl, toss this dressing with the shredded cabbage and carrots. Cover the bowl tightly with plastic wrap and refrigerate until serving time.

(Compliments Acadiana Soy Products, Halifax Farmer's Market.)

Recipe #39 (April/May Issue)

FRENCH ONION SOUP

3 C chopped onion
1 tbsp. chopped garlic
Vegetable oil for sautéing
1/2 tsp. sesame oil
1/4 tsp. rosemary
1/2 tsp. thyme
8 C water
1 C tamari
Salt & pepper to taste
Serve with croutons and soy or cheddar cheese.

Croutons: Mix bread cubes with melted garlic butter (we use lactose-free margarine with chopped fresh garlic) and toast in moderate oven.

(Compliments Satisfaction Feast, 1581 Grafton St.)

Recipe #38 (April/May Issue)

SAUCY GARBANZO'S WITH FRESH MANGO & CILANTRO

Sweet and tangy this dish feels like summer! This is a fast and easy dish to make and would be doubly delicious over lightly curried rice.

2 C cooked garbanzos
1 onion, diced
1/2 carrot chopped
1 tomato cut into wedges
1 red pepper cut into chunks
1 mango peeled and diced
1" ginger peeled and sliced
1/2 lemon juiced
Pinch of cayenne
1/2 tsp basil (or 2 tbsp fresh basil chopped)
Sea salt to taste
2 C apple cider
2 tbsp arrowroot
Water to mix
Olive oil to sauté
2 tbsp chopped cilantro

Heat olive oil in a medium saucepan. Add the onion, carrot, dried basil and a pinch of salt. Sauté until veggies are soft. Add a small amount of water and the garbanzos. Heat to boiling and remove from heat and add the tomato, pepper and mango. Puree the sliced ginger, lemon juice, cayenne, apple cider and arrowroot in a blender. Place pot on heat again and add the pureed mixture. Stir well, and heat until the sauce thickens. Remove from heat again and add the fresh cilantro (and fresh basil if you are using it). Serve and enjoy.

(Compliments of Heartwood Café, 6250 Quinpool Rd.)

Recipe #37 (April/May Issue)

TOFU AND BROCCOLI IN GARLIC SAUCE

1 1/2 lb tofu
1/4 cup soy sauce
2 medium onions
8 oz fresh mushrooms
1 whole bud (8-10 cloves) garlic
1 lb broccoli
2 cups boiling water
2 cubes vegetable bouillon
1/2 cup oil
1 tbsp oil
1 tbsp prepared Chinese mustard
3 tbsp honey
1 tsp crushed red pepper
1/4 tsp ginger
Cut the tofu into cubes. Marinate in the soy sauce. Carefully stir the marinating tofu occasionally while preparing the sauce. Cut onions in half lengthwise, then into thin half-rings and set aside. Slice mushrooms and set aside. Crush the garlic and set aside. Cut into large flowerets and set aside. Dissolve boiling water and bouillon cubes together and set aside. Drain the tofu and reserve the liquid. Brown tofu in 1/2-cup oil in a heavy skillet or wok on all sides. Remove tofu when browned.
Add 1 tbsp oil to the pan. Quickly fry the onions and mushrooms until soft.
Add, and stir together, the crushed garlic, the bouillon mixture, mustard, honey, red pepper, and ginger. Add the tofu and the reserved marinade.  Simmer over medium heat for 1 minute, then add the cut broccoli. Simmer 3 minutes more. Turn off heat and set aside for 5 minutes. Serve over rice.

(Compliments Acadiana Soy Products. Halifax Farmers Market)

Recipe #36 (Feb/Mar Issue)

AMAZING STUFFED COLLARD GREENS

Collards are usually an overlooked vegetable. They are delicious steamed or in casseroles and soups. This is another interesting way to use them. These stuffed leaves are even better the next day cold, so make as many as you think you and your family can stuff yourself with!

2 bundles collards
4 c cooked quinoa (2 c uncooked plus 3 1/2 c water)
1 c parsley, chopped
1/2 c parsley, chopped
1/2 c sunflower seeds
1/2 c grated onion
1 1/2-2 lemons, juiced
Sea salt to taste
3-4 tbsp. olive oil
1 bunch fresh mint chopped (or 1-2 tsp. dried)

Trim the stems of the collards at the base of the leaf. Bring a large pot of water to a boil and blanch the collards 3-4 minutes. Drain and trim the last 2-3 inches of the stem behind the base of the leaf. Set aside until needed. This step can be done ahead of time and the leaves refrigerated until needed.

Mix the remaining ingredients in a bowl with the cooked quinoa. Taste for salt and adjust if needed. To stuff the leaves lay one leaf flat (stem side down) and scoop about 1/3 to 1/2 c filling near the bottom of the leaf. Grab the bottom of the leaf and start rolling towards the top, folding in the sides as you go. Repeat until all of the leaves and or stuffing are finished. If you have any leftover leaves chop them up and uses in a salad. Place rolled leaves into a steamer pot and steam for 30-35 minutes. Careful you don’t boil your pot dry!  Serve with a drizzle of olive oil and a squeeze of lemon juice. Save the rest for your lunch the next day. Enjoy!

(Compliments of Heartwood Café, 6250 Quinpool Rd.)

Recipe #35 (Feb/Mar Issue)

MORROCCAN VEGGIES

1/2 c onion, chopped
1 clove garlic, minced
oil to sauté
1 c celery, sliced
1 cup carrots, diced
1/2 c white potatoes, diced
1/2 cup sweet potatoes, diced
1/3 c parsnips, sliced
1/4 c raisins
10 oz can of tomatoes, whole or pureed

Seasonings: 1/2 tsp. chili seeds (optional); 1tsp pumpkin pie spice or mix cinnamon, allspice, nutmeg, cloves; 1/4 tsp. each tarragon, thyme, ground coriander, turmeric; salt & pepper to taste.

Sauté onion and garlic in oil until golden (tofu, cubed can also be added). Meanwhile, in a separate fry pan sauté parsnips.

Add seasonings to onion mix and stir and sauté for 1/2 - 1 minute.

Add 1/2-cup water, and all veggies and raisins. Simmer until veggies are cooked. Season with salt  & pepper.  Serve on couscous or rice. Serves 4.

(Compliments Satisfaction Feast, 1581 Grafton St.)

Recipe #34 (Feb/Mar Issue)

TOFU TERIYAKI SOUP

New Year's resolutions about eating a healthier diet won't be broken when you enjoy a serving of teriyaki tofu soup. One serving of this tasty Asian-inspired soup provides less than six grams of fat, but more than half of your daily vitamins C and A requirements.

1/2 lb firm tofu
2 tsp olive oil
1 large shallot, thinly sliced
4 cups water
1 cup apple juice or cider
2 carrots, cut into thin bite-size pieces
1/3 cup uncooked long grain rice
1 tbsp grate fresh ginger
3 cloves garlic, minced
1 tsp vegetable broth bouillon granules
2 cups small broccoli flowerets
1-2 tbsp teriyaki sauce
1 tbsp dry sherry (optional)
slivered green onion tops (optional)

Cut tofu into 1/2" cubes. In a large saucepan, heat olive oil over medium high heat. Add tofu and shallot. Cook and stir 2 to 3 minutes (for a chewier tofu you can toast tofu cubes in 350 F oven for 5 to 10 minutes then add to the stir-fried shallots). Set aside. In the same saucepan, combine water, apple juice, carrots, rice, ginger, garlic and bouillon granules. Bring to boiling; reduce heat. Simmer, covered, about 15 minutes or until carrots are tender.

Stir in the tofu mixture and broccoli. Simmer, covered, for 3 minutes more. Stir in teriyaki sauce and, if desired, the sherry. Ladle soup into bowls. Garnish with slivered green onion tops, if desired. Makes 5 servings.

(Compliments of Acadiana Soy Products. Halifax Farmer's Market.)

Recipe #33 (Dec/Jan Issue)

Plain Mung Dal Kichadi

1 cup basmati rice
½ cup split mung dal (available in Indian Grocery Stores)
3 T ghee (clarified butter)
½ t black mustard seeds
½ t cumin seeds
2 pinches hing *
½ t tumeric
½ t salt
4 cups water

Wash rice and mung dal well. Drain. In a saucepan, heat the ghee and add the mustard, cumin and hing. Stir a moment until the seeds pop. Add the rice and dal mixture, tumeric and salt and stir until well blended with the spices. Add the water and bring to a boil. Boil for 5 minutes, stirring occasionally the dal has a tendency to stick to the bottom). Turn down heat to low and cover, leaving the lid slightly ajar. Cook until tender, about 25 - 40 minutes. Cooked vegetables may also be added (eg carrots for Kapha and Vata constitutions; broccoli for Pitta constitutions) Serves 4.
*Also known as asafoetida, this pungent spice aids in the digestion of beans. For those with a predominantly Pitta constitution, it may be omitted. Pitta needs to avoid too much pungency and usually has sufficient digestive strength to deal with the split mung dal.

Recipe #32 (Dec/Jan Issue)

Tofu Meatballs

1 large onion
1 cup chopped fresh parsley
1 1/3 lb firm tofu
1/2 cup seasoned bread crumbs
1/2 cup egg substitute
1/2 to 1 tsp dried basil
1/2 to 1 tsp dried minced garlic
1/2 to 1 tsp dried oregano
1/2 tsp pepper
1/2 tsp dry mustard
1/4 tsp fennel seeds
1/4 tsp ground nutmeg
1/4 cup grated Parmesan cheese or cheese alternative
3 tbsp tomato sauce
1/4 cup whole wheat flour
1 1/2 cups tomato sauce

Preheat oven to 350 F.
Place onion and parsley in food processor and process until smooth. Add the tofu, bread crumbs, egg substitute, basil, garlic, oregano, pepper, dry mustard, fennel seeds, nutmeg, cheese (or alternate) and 3 tbsp tomato sauce. Process with on-off motion until ingredients are well combined.
Form into balls the size of a walnut and dust with flour. Place balls in oiled baking pan and bake for 35 minutes.
Transfer balls to an oiled skillet. Add 1 1/2 cups of tomato sauce, cover and simmer for 10-15 minutes or until sauce is hot.
(Compliments Acadiana Soy Products. Halifax Farmer's Market)

Recipe #31 (Dec/Jan Issue)

HOLIDAY CRANBERRY PECAN CHEESECAKE

Here is something deliciously decadent to try over the holidays. By using tofu, almond butter and pecans, you can have a healthy desert too! 

Crust
1 1/2 C oatmeal (ground into flour)
1 1/4 C barley flour
1 1/2 tsp cinnamon
1/2 tsp sea salt
1/3 C plus 2 tbsp maple syrup
1/3 C plus 2 tbsp unrefined corn oil (or oil of your choice)

Mix together (should have the consistency of cookie dough) and press into the bottom of an oiled 8" round springform pan.

Filling
1 package of firm tofu
1/2 C almond butter
1 1/2 tsp vanilla
1/4 tsp sea salt
3/4 C - 1 C maple syrup (the amount depends upon your sweet tooth)
1/3 C arrowroot

Crumble the tofu in your food processor until it looks like cottage cheese. Add the remaining ingredients and process until very smooth. Scrape down the sides once or twice. Pour onto crust.

Topping
1/2 C pecans, chopped
1/2 C fresh cranberries, chopped
3-4 tbsp rice syrup
1/2 tsp cinnamon
Grated rind of half an orange (optional)

Recipe #30 (Dec/Jan Issue)

CHRISTMAS COLOURS
CREAMY SUNDRIED TOMATO AND FRESH BASIL PASTA SAUCE

1/4  Cup butter or margarine 
1 Tbsp. garlic, chopped
20 sundried tomatoes, soaked in water 'til soft
4 tomatoes, quartered
1/4 cup fresh basil, chopped
1/4 cup tomato paste
1 1/2 Tbsp. anise seed, crushed in mortar & pestle
1 Tbsp. ground pepper
1 1/2 Tbsp. dried basil leaves
1/2 L. whipping cream or soy whitener

Slice sundried tomatoes in 1/4-inch slices. Melt butter in saucepan, add garlic, cook 1 minute. Add sundried tomatoes and sauté a few minutes 'til softened. Add all remaining ingredients except soy whitener (can add whip cream) Simmer 30 minutes or longer. Add soy whitener.

Can serve garnished with Parmesan or soy cheese or chopped basil. Serves 8. (Compliments Satisfaction Feast, 1581 Grafton St.)

Recipe #29 (Oct/Nov Issue)

THUMBELINAS

This cookie is a Heartwood favourite. It is fun to make and even better to eat. Full of all the yummy autumn spices, it makes a great afternoon treat along with a mug of hot apple cider. Kids will have fun filling the centers with apple butter. Being wheat free it is suitable for those with wheat allergies.

Dry ingredients:
1 1/2 C barley flour
1 1/2 C rolled oats
1 C ground walnuts
1/2 tsp. sea salt
1 tsp. vanilla
1 tsp. baking powder
1 tsp. cinnamon
1 tsp. nutmeg
1/2 tsp. ground cloves
1/2 tsp. allspice

Wet ingredients:
1/2C maple syrup
1/2 C unrefined corn or safflower oil
Apple butter to fill centers

Mix the dry ingredients together. In a separate bowl mix the wet ingredients. Add the wet to the dry and mix well. Scoop (we use an ice cream scoop) onto either an oiled baking sheet or one lined with parchment paper. Press into circles and make a depression in the center of the cookie. Fill with a dollop of apple butter. Bake at 350 for 10-12 minutes or until firm and dry. Cool and enjoy.
(Compliments of Heartwood Café, 6250 Quinpool Rd.)

Recipe #28 (Oct/Nov Issue)

THAI VEGGIES WITH MARINATED TOFU OR TEMPEH

1/2 C chopped onion
3/4 Tbsp. chopped gingerroot
1 tsp. red Thai curry paste
Sauté above in a little oil.
Add 1/2 C water
4 Tbsp. coconut cream
4 Tbsp. tahini
1 tsp.  rice vinegar
1 tsp. lime juice
Add 4 cups steamed veggies and marinated tofu or tempeh

Marinade: overnight or several hours, marinate 1/4 pack tempeh, sliced, or 1 cup sliced tofu, in 1/4 cup orange juice, 2 Tbsp. tamari, 1 1/2 chopped garlic cloves, pinch of rosemary.
(Compliments Satisfaction Feast, 1581 Grafton St.)

Recipe #27 (Oct/Nov Issue)

TOFU POT PIE

This savory pot pie is comforting on a cool autumn night, and easy to make
using tofu. A mixed salad completes the meal.

1 cup vegetable stock (using vegetable bouillon)
1 cup soymilk
1 tsp poultry seasoning
1/2 tsp white pepper
4 large carrots, peeled and diced
2 medium potatoes, peeled and diced
1/4 tsp salt
2 cups chopped onions
2 cups frozen peas
1 pound firm tofu, cubed pie crust dough for 2 double crust 8" pies or 4 ready-made crusts

Preheat oven to 375 F. In a large saucepan, combine the stock, soymilk, poultry seasoning, and pepper and bring to a boil. Add carrots, potatoes and salt and bring to a second boil. Reduce heat and simmer for 5 minutes.
Add onions, peas and tofu and simmer, covered, another 5 minutes. Line 2 8" pie dishes with a pie crust each. Pour the vegetable-tofu mixture into the shells and top with remaining 2 pie crusts. Seal the edges and cut 3 slashes in the top of each pie. Bake for 30 minutes or until lightly browned. Serve immediately. Freeze the second pie, tightly wrapped, for future use.
(Compliments, Acadiana Soy Products, Halifax Farmer's Market.)

Recipe #26 (Aug/Sept Issue)

NOODLE-CUCUMBER-ARAME SALAD

Recipe #25 (Aug/Sept Issue)

South American Quinoa Pilaf

Recipe #24 (Aug/Sept Issue)

Recipe #23 (Aug/Sept Issue) 

Recipe #22 (Aug/Sept Issue) 

BLACK BEAN, CORN AND TOMATO SALAD

Recipe #21 (Aug/Sept Issue) 

Recipe #20 (Aug/Sept Issue) 

BLUEBERRY GRUNT

Recipe #19 (June/July Issue) 

Recipe #18 (June/July Issue) 

TROPICAL TOFU "CHEESCAKE"

Recipe #15 (Apr./May Issue)