Recipes for American Dishes
A Pilgrim's Lentil
Pottage
Serving Size : 8 Preparation Time :1:00
Amount Measure Ingredient -- Preparation Method
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2 teaspoons olive oil
2 cloves garlic -- finely chopped
1 medium onion -- chopped
8 cups cold water
1 1/2 cups lentils -- rinsed and drained
3 tablespoons ketchup
1/8 teaspoon ground cloves
1 1/2 teaspoons salt and pepper -- or to taste
dash freshly ground black pepper
In a large soup kettle, heat oil over
medium heat. Stir in garlic, carrots and onion. Cook, stirring constantly
until vegetables wilt but not brown. Add water, lentils, ketchup, cloves and salt; cover
and bring to a boil.
Reduce heat to low and cook, stirring occasionally, 45 minutes or until lentils are
tender. If soup gets too
thick, add more water. Reheat before serving, adding pepper. Add vinegar, wine or lemon
juice for extra flavor.
NOTES : For a variation, refrigerate
overnight to allow flavors to blend.
Baked French Fries
Serving Size : 8 Preparation Time :0:50
Amount Measure Ingredient -- Preparation Method
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4 baking potatoes -- sliced into strips
pan spray
salt & pepper -- to taste
1. Preheat oven to 450 degrees. Soak potato strips in ice water for 15 minutes.
2. Pan spray two 9x13-inch cookie sheets. Drain potatoes, pat dry, and place on
cookie sheets. Bake for 30 minutes, or until golden. Salt and pepper to taste.
Banana Muffins
Serving Size : 18 Preparation Time :1:00
Amount Measure Ingredient -- Preparation Method
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3 very ripe bananas (about 1 1/2 cups puree)
1/2 cup apple juice, frozen concentrate
2 tablespoons apple juice, frozen concentrate
1 tablespoon orange juice, frozen concentrate
2 tablespoons vegetable oil
1 teaspoon fresh lemon juice
1 1/4 cups whole-wheat flour
3/4 cup wheat germ
1 1/2 teaspoons ground cinnamon
2 teaspoons baking powder
3/4 cup raisins or chopped dates
1/2 cup walnuts -- coarsely chopped
2 egg whites
Preheat oven to 375 degrees.
Process the bananas, juice concentrates, oil, and lemon juice in a blender until smooth.
Combine the flour, wheat germ, cinnamon, and baking powder in a mixer bowl.
Stir the banana mixture into the dry ingredients to make a thick batter; then stir in the
raisins and walnuts.
Beat the egg whites until stiff. Gently fold into the batter.
Spoon the batter into 18 muffin cups coated with vegetable cooking spray. Bake for 20 to
25 minutes. Remove from the tins immediately.
2 muffins = 1 1/2 Whole-Grain servings; 1
Other Fruit serving.
Classic Black Bean Soup
Serving Size : 6 Preparation Time :3:30
Amount Measure Ingredient -- Preparation Method
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1 3/4 cups black beans -- soaked overnight
12 cups water
2 teaspoons olive oil
1 1/2 cups onion -- diced
2 teaspoons garlic -- minced
1/2 cup green onion -- diced
3/4 cup carrot -- diced
3/4 cup red bell pepper -- diced
2 teaspoons ground sage
1 bay leaf
1 teaspoon ground rock salt or salt-free seasoning
2 teaspoons powdered vegetable broth (1 veg. buillion)
dash freshly ground pepper -- to taste
Discard soaking water from beans. Beans will have swollen to muc
more than 1 3/4 cups, so do not remeasure the soaked beans.In
large, heavy bottomed soup pot, heat olice oil or water and onion,
garlic, green onion, carrot, and red pepper. Add sage and bay
leaf and saute for several minutes or until onions begin to wilt. Add
soaked and drained beans and fresh water. Bring to a boil and skim
off any scum that may form on the top. Reduce cooking temperature to
low, cover soup and allow to cook for 3 hours, stirring occasionally and
taking care that heat is low enough so that beans do not stick. At end of
cooking time, uncover and allow soup to continue cooking as you stir in
salt, if desired, powdered vegetable broth and fresh pepper to taste. Discard
bay leaf.Use hand blender to puree soup to desired consistency, breaking
down only about half the beans, or transfer half the soup to ablender, puree
and return to soup pot. Adjust seasonings.
Corn Berry Muffins
Serving Size : 12 Preparation Time :0:45
Amount Measure Ingredient -- Preparation Method
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1 cup whole-grain cornmeal
1/2 cup whole-wheat flour
1/4 cup wheat germ
1 1/2 tteaspoons baking soda
2/3 cup low-fat buttermilk
1/4 cup apple juice, frozen concentrate
3 tablespoons apple juice, frozen concentrate
2 egg whites -- lightly beaten
1/4 cup vegetable oil
1 2/3 cups fresh or frozen blueberries (or raisins)
Vegetable Cooking Spray
Preheat oven to 400 degrees.Combine the cornmeal, flour, wheat germ, and baking soda in
a mixing bowl. Beat the buttermilk, juice concentrate, egg whites, and oil in separate bowl.
Add the liquid ingredients to the dry ingredients and blend well with a few strokes.
Fold in the blueberries or raisins until distributed evenly. Spoon the batter into 12 muffin
cups coated with vegetable cooking spray. Bake until lightly browned, about 20 minutes.
Remove from the tins immediately.
2 muffins = 1 Whole Grain Serving
Cranberry-Orange Relish
Serving Size : 1 Preparation Time :0:45
Amount Measure Ingredient -- Preparation Method
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1 pound fresh or frozen cranberries
1 thin-skinned organic orange. No seeds -- washed and cut
2 cups sugar
TWO DAYS BEFORE:
Combine cranberries and orange in bowl of
food processor. Chop into fine small bits
being careful not to over puree. Transfer mixture to a large mixing bowl; add sugar a
nd stir well. Transfer mixture to a jar; cover tightly. Allow to macerate in the
refrigerator
2 days before using. Makes about 3 1/2 cups.
NOTES : When using unpeeled oranges or zest
in recipes, use organic fruit to avoid possible
pesticide residue on the fruit skin. If organic oranges are not available, scrub orange
thoroughly
before using.
Cranberry-Pineapple
Relish
Serving Size : 1 Preparation Time :0:45
Amount Measure Ingredient -- Preparation Method
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1 pound fresh or frozen cranberries
1 cup pineapple -- chopped
2 cups sugar
TWO DAYS BEFORE:
Combine cranberries and pineapple in bowl
of food processor. Chop into fine small bits being
careful not to over puree. Transfer mixture to a large mixing bowl; add sugar and stir
well.
Transfer mixture to a jar; cover tightly. Allow to macerate in the refrigerator 2 days
before using.
Makes about 3 1/2 cups.
Crisp Candied Sweet
Potatoes
Serving Size : 8 Preparation Time :1:00
Amount Measure Ingredient -- Preparation Method
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6 large sweet potato
2 tablespoons margarine
3/4 cup dark brown sugar
1/2 cup water
pinch salt
pinch ground ginger
Place potatoes in a large pan; cover with
cold water. Bring to a boil; cook 10 minutes.
Plunge potatoes into cold water to stop cooking. When cool enough to handle, peel and
discard skin. Cut potatoes into thick slices or chunks; refrigerate. (If desired, this can
be done the day before.)
In a large nonstick skillet, melt margarine. Add brown sugar, water, salt, and ginger.
Bring to a
simmer; add half of potato slices in one layer. Cook at a slow boil over medium heat until
potatoes are
brown and crisp around edges. Turn; brown other side. With a slotted spoon, transfer
potatoes to a
platter; reserve in a warm place near the stove. Add remaining potatoes to skillet; cook
as the first batch.
Serve immediately.
Double Crust Pie Pastry
Serving Size : 16 Preparation Time :0:20
Amount Measure Ingredient -- Preparation Method
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2 cups flour
1 teaspoon salt
2/3 cup margarine
7 tablespoons cold water
Stir together flour and salt. Cut in
margarine till pieces are the size of samll peas. Sprinkle 1 tablespoon
of the water over part of the mixture; gently toss with a fork. Push to side of bowl.
Repeat till all is
moistened. Form dough into a ball. On a lightly floured surface, flatten dough with hands.
Roll dough from
center to edge, forming a circle about 12 inches in diameter. Ease pastry into a 9-inch
pie plate, being
careful not to stretch pastry. Trim pastry.
Fluffy Garlic Mashed
Potatoes
Serving Size : 8 Preparation Time :1:40
Amount Measure Ingredient -- Preparation Method
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1 large head garlic, split in half horizontally
1 teaspoon olive oil
3 large baking potatoes -- peeled & quartered
3 tablespoons low-fat margarine
1 cup low-fat milk or soymilk
salt -- to taste
1/4 teaspoon ground white pepper
Preheat oven to 350 degrees. Drizzle garlic
with oil. Wrap securely in foil; roast 30 to 40 minutes,
or until soft. Cool, then squeeze garlic out of skins; refrigerate. Discard skins.
(If desired, garlic can be roasted the day before.) Cover potatoes with water,
add salt and bring to a boil. cover; cook 20 to 30 minutes, or until fork-tender.
Drain; reserve cooking water. Mash potatoes well. Add garlic, margarine, salt,
pepper and milk or soymilk. Whip potatoes, adding reserved cooking liquid 1/4 cup
at a time until potatoes are fluffy and light but still hold shape.
Hearty Split Pea Soup
with Beans and Barley
Serving Size : 6 Preparation Time :3:00
Amount Measure Ingredient -- Preparation Method
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14 cups water
2 cups onions -- diced
1 1/2 cups carrots -- diced
2 cups celery -- diced
2/3 cup fresh parsley -- minced
4 green onion -- thinly sliced
2 cloves garlic -- minced
1 medium zucchini -- quartered & sliced
1/3 cup green split peas
1/3 cup yellow split peas
2 1/2 tablespoons barley
2 tablespoons baby lima beans or other tiny white beans
3 tablespoons ajuki beans
1 tablespoon powdered vegetable broth
dash seasoned salt or any salt-free seasoning
dash freshly ground pepper
Bring water to a boil in a large soup pot.
Add the ingredients in the order given, except
for teh salt and pepper, which can be added at the end o fthe cooking time. Return soup
to a boil, skimming off any foam or scum that comes to the surface with a large spoon.
(Repeat this skimming process several times in the first half-hour of cooking, until no
more
scum forms.) Cover and reduce heat to medium-low. Simmer soup for 2 1/2 hours, stirring
periodically to ensure that the barley isn't sticking. At end of cooking time, adjust
seasonings to taste.
Pumpkin Pie
Serving Size : 8 Preparation Time :1:00
Amount Measure Ingredient -- Preparation Method
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1 1/4 cups flour
1/2 teaspoon salt
1/3 cup margarine
4 tablespoons cold water
16 ounces pumpkin (1 can)
3/4 cup sugar
1 teaspoon ground cinnamon
1/2 teaspoon salt
1/2 teaspoon ground ginger
3 eggs
5 1/3 ounces evaporated milk
1/2 cup milk
PASTRY DOUGH: Stir together flour and salt.
Cut in margarine till pieces are the size of samll peas.
Sprinkle 1 tablespoon of the water over part of the mixture; gently toss with a fork. Push
to side of
bowl. Repeat till all is moistened. Form dough into a ball. On a lightly floured surface,
flatten dough
with hands. Roll dough from center to edge, forming a circle about 12 inches in diameter.
Ease pastry
into a 9-inch pie plate, being careful not to stretch pastry. Trim pastry.
Preheat oven to 375 degrees.
PIE FILLING: In a large mixing bowl combine
pumpkin, sugar, cinnamon, ginger, nutmeg, and salt.
Add eggs; with a fork, lightly beat eggs into pumpkin mixture. Add the evaporated milk and
milk;
mix well. Place a pastry-lined 9-inch pie plate on oven rack; pour in pumpkin mixture.
Cover edge
of pie with foil. Bake for 25 minutes. Remove foil; bake for 25 to 30 minutes more or till
a knife
inserted off-center comes out clean. Cool. Cover and chill to store. Serves 8.
Single Crust Pie Pastry
Serving Size : 8 Preparation Time :0:15
Amount Measure Ingredient -- Preparation Method
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1 1/4 cups flour
1/2 teaspoon salt
1/3 cup margarine
4 tablespoons cold water
Stir together flour and salt. Cut in
margarine till pieces are the size of samll peas.
Sprinkle 1 tablespoon of the water over part of the mixture; gently toss with a fork.
Push to side of bowl. Repeat till all is moistened. Form dough into a ball. On a lightly
floured surface, flatten dough with hands. Roll dough from center to edge, forming a
circle about 12 inches in diameter. Ease pastry into a 9-inch pie plate, being careful
not to stretch pastry. Trim pastry.
Super Soy Burgers
Serving Size : 8 Preparation Time :0:50
Amount Measure Ingredient -- Preparation Method
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Pan spray
1 1/2 cups soybeans -- cooked and mashed
3/4 cup brown rice -- cooked
1 egg
3 tablespoons soy sauce
5 scallion -- minced
1 tablespoon nutritional yeast
1 tablespoon cornstarch
2 tablespoons dijon mustard
2 tablespoons fresh mixed herbs -- chopped
salt & pepper -- to taste
1. Preheat oven to 400 degrees.
2. In a large bowl, thoroughly combine all ingredients. Let rest for 15 minutes.
3. Form mixture into 8 patties. Place on cookie sheet and bake for 30 minutes, or until
golden brown.
NOTES : Makes 8 4-ounce patties.
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