Quinoa: Nutritionally Charged

Quinoa: Nutritionally charged

Although no single food can supply all of life's
essential
nutrients, quinoa comes close. One of the more
popular "supergrains," it is extraordinarily rich in
nutrients,
containing up to 50% more protein than most other
grains.

One of the best sources of vegetable protein in the
vegetable
kingdom, quinoa has a subtle, smoky flavor.

It is a vegetarian source of calcium (26 mg per 1 cup
serving), iron
(4 mg per serving), and the B vitamins. Quinoa also
contains high
levels of lysine,
an amino acid the body needs to make protein.

Nutritionally, quinoa might be considered a
supergrain--although it
is not really a grain, but the seed of a leafy plant
that's
distantly related to spinach.

Quinoa has excellent reserves of protein, and unlike
other grains,
is not missing the amino acid *lysine*, so the protein
is more
"complete"
(a trait it shares with other "non-true" grains such
as buckwheat
and amaranth).

The World Health Organization has rated the 'quality'
of protein in
quinoa equivalent to that in milk.

Quinoa offers more iron than other grains and contains
high levels
of potassium and riboflavin, as well as other B
vitamins: B6,
niacin, and thiamin.

It is also a good source of magnesium, zinc, copper,
and manganese,
and
has some folate (folic acid).

An ancient grainlike product that has recently been
"rediscovered"
in this country, quinoa has a light, delicate taste,
and can be
substituted for almost any other grain.

Quinoa cooks quickly to a light, fluffy texture. As it
cooks, the
external germ, which forms a band around each grain,
spirals out,
forming a tiny crescent-shaped "tail," similar to a
bean sprout.
Although the grain itself is soft and creamy, the tail
is crunchy,
providing a unique texture to complement quinoa's
delicate flavor.

Availability
Since this grain is still a relatively new one, at
least to the
American market, you're most likely to find it in
health-food and
specialty stores. Large supermarkets often stock
quinoa, too.
Shopping -Quinoa is more expensive than most grains.
However, during
cooking, it increases about three to four times in
volume, so you
get reasonable value for your money.
Storage -Store quinoa like other grains, in a tightly
closed
container in a cool, dry place.

Preparation -Quinoa should be rinsed thoroughly before
cooking to
remove any powdery residue. Place the grain in a fine
strainer and
hold it under cold running water until the water runs
clear; drain
well.

*Toast* the grain in a dry skillet for five minutes
before cooking
to give it a delicious 'roasted' flavor.

To cook, use two parts liquid to one part quinoa.
Combine the liquid
and toasted quinoa in a medium saucepan, bring to a
boil,

reduce to a *simmer*,

cover, and cook until the grains are translucent and
the germ has
spiraled out from each grain, about 15 minutes.

To make a quinoa pilaf, begin by sauteing chopped
onion and garlic
in a little Extra Virgin olive oil.

Add toasted quinoa and liquid (two parts water to one
part quinoa)
and simmer as described above.

After the pilaf is cooked, you can stir in other
ingredients such as
toasted nuts, dried fruit, shredded greens or fresh
herbs, or
organic cheese.

Quinoa pilaf
A quick, delicious side dish. Rinse 3/4 cup quinoa. In
large
saucepan, saute 3 sliced scallions and 3 minced garlic
cloves in 2
tsp. oil over medium heat until tender.
Add quinoa and cook 3 minutes.
Stir in 2 1/2 cups boiling water, 1 tsp. salt, and 1/4
tsp. pepper.

*Reduce* to simmer, cover, and cook 20 to 25 minutes,
or until
tender.

Stir in 1/3 cup dried cherries and 1/4 cup chopped
pecans. Serves 4.
[Per serving: 250 calories, 7 g protein, 36 g
carbohydrate, 9 g fat]
A tiny spiral
During cooking, a fine, white spiral appears around
the grain.
Expect to see it, and enjoy.

You Are What You Eat: Grains

You Are What You Eat!: Grains
By Paul Chek, HHP, NMT
Founder, C.H.E.K Institute

source: http://www.mercola.com/2004/dec/4/grains.htm

The story or grains is part and parcel with the story of bread, neither of
which the human machinery is designed to function on optimally. While I'm
sure this comment is a surprise to some of you, significant amounts of
scientific evidence suggests that for all of human evolution -- right up
until approximately 10,000 years ago -- the primary staple in the diets of
most civilizations was animal meat.

There were times when meat was scarce for a variety of reasons but, in
general, our consumption of fruits, vegetables, nuts and seeds was
seasonal and supplementary. Most of the animals we ate, such as deer, were
plant eaters. These animals had condensed nutrition in their meats (1
pound of meat contained the nutritional equivalent of several pounds of
vegetables).

Such a nutrient-dense source of nourishment allowed us to have sustenance
during the winter months when we had minimal food storage methods other
than the cold itself. Although many argue (mostly from an emotional bias)
that we must have carbohydrate sources to function, current biochemistry
reveals that we do have the capacity to convert some fat molecules
(glycerol) into carbohydrates.1

While there are many controversial theories as to why we began farming, it
is more commonly agreed on that we began farming practices, or nurturing
the growth of specific plant species and domesticating animals no longer
than 20,000 years ago and more likely as soon as 10,000 years ago.2 During
this time, there has been a progressive increase in the consumption of
grains and grain-based products, yet this time period is but a flash in
the scope of human evolution, during which our digestive machinery was
formed.

The Science of Farming

Before the advent of factory farming, grain was partially germinated
(sprouted). This resulted from being sheaved and stacked in fields, which
stood for several more weeks before threshing. During this period, the
grain seeds were exposed to rain and dew which soaked into the sheaves.
The grain could pick up this moisture and, with heat from the sun,
conditions were ideal for favoring a degree of germination and enzyme
multiplication in the grain.3

The process of sprouting not only produces vitamin C; it changes the
composition of the grain in numerous ways that make it more beneficial as
a food. For example, sprouting increases the content of such vitamins as
vitamin B, B2, B5 and B6. Carotene, which is converted to vitamin A,
increases dramatically -- sometimes eight-fold.

Even more important in today's climate of indigestion, is that phytic
acid, which is a known mineral blocker, is broken down in the sprouting
process. Phytic acid is present in the bran of all grains, the coating of
nuts and seeds and inhibits the absorption of calcium, magnesium, iron,
copper and zinc.

These inhibitors can neutralize our own digestive enzymes, resulting in
the digestive disorders experienced by many people who eat unsprouted
grains. There are many scientific indicators linking grain consumption to
rheumatic and arthritic conditions as well.4 Complex sugars responsible
for intestinal gas are broken down during sprouting and a portion of the
starch in grain is transformed into sugar. Sprouting also inactivates
aflatoxins, which are toxins produced by fungus and are potent carcinogens
found in grains.

By purchasing your own organic whole grains and sprouting them before
making your own breads or cereals, you can save yourself from the unwanted
effects of phytic acid; you can also buy sprouted breads in many health
food stores.

Phytic Acid -- The Hidden Problem

Phytic acid is also present in the coatings of seeds and nuts. As I am
sure you are aware, many health and nutrition experts advocate the
consumption of nuts and seeds and they are prevalent in many health food
bars. Unfortunately, eating nuts and seeds without soaking them for at
least 8-12 hours to break down the phytic acid can produce the same enzyme
blocking and mineral blocking effects eating un-sprouted grains can, which
is one of the reasons many of my clients find great relief when removing
grains from their diet, particularly those containing gluten.

As is the norm when studying scientific or lay literature on any topic,
there is always opposition among experts -- and so it is in the case of
phytic acid (phytates) and the potential problems it can cause.

Some experts claim cooking and processing, as in the making of bread,
break phytic acid down and nullify its effects on those consuming
processed grain products. While my clinical observations suggest the
opposite, some interesting test results with regard to zinc deficiency
support my contention that merely milling grains into flour and baking it
may not break down phytates.

In 1964, it was found that boys in Iran and Egypt had severely
underdeveloped testicles. Tests showed they had extreme zinc deficiency,
yet zinc was plentiful and widely consumed in those countries. It was
discovered that zinc was bound by phytates in the bread they ate. While
the bread contained a great deal of zinc, it was useless because it was
locked up!5 This important finding will become even more important in
understanding the potential downfalls that come with over-consumption of
processed grains.

White Death

While there is little argument that whole-grain cereals and breads are
more nutritious and provide more fiber and aid detoxification, care must
be taken to avoid consuming ill prepared or processed grains.

As you are surely well aware, we have not only deviated far from our
ancestral diet, but we are in the era of highly processed foods. Food
manufacturers have clung to public misperceptions with regard to white
foods, particularly white breads, white rice, white sugar and white table
salt, all of which are commonly referred to as white death by most
nutrition experts and naturopathic physicians, and for good reason!

White flour became popular sometime prior to 1872, when the roller mill
began to replace the stone mills of old. White flour, known to be better
for making pastries and baking in general, was only available to the rich
prior to advent of the roller mill because its production required
significant manual labor, which only the rich could afford.

Stone mills have no mechanism to remove the germ from the flour so the
flour had to be sifted through silk filters over and over again until if
finally reached a cream color, similar to that of milk. This
labor-intensive process resulted in white flour, then a product perceived
as one of royalty. The inability to afford white flour resulted in it
being sought after by the poor, much the same as the chair was sought
after by Egyptian peasants prior to their common use, as the chair was
only used by royalty at one time.

While the poor had developed a taste for white flour and a desire for the
sense of stature they must have felt it afforded them, they were
nonetheless developing an attraction to a nutritionally deficient food
source.

With the advent of the roller mill, the baker was able to produce white
bread at a cost most anyone could afford, all the while the nutritious
portions, the bran and germ of the grain were generally fed to pigs and
other farm animals! Not long after white flour was accessible to all
classes, cereals began to suffer the same fate, losing their nutritional
value due to processing.

Today, the nutritious portions of the grain are sold off to health food
stores and supplement manufacturers, so in effect, many of you pay for the
same grain two or three times in the form of flour, fiber to combat
constipation and finally vitamin supplements such as vitamin E from wheat
germ.

- - - - - - -

http://www.mercola.com/2004/dec/4/grains2.htm

More Nutritional Deficiencies

While there are a number of nutritional deficiencies in white flour when
compared to its stone ground counterpart, here are a few of the less
technical ones:

Zinc, which naturally occurs in the outer portions of the grain, is milled
away in the production of white flour. This disrupts the natural ratio of
zinc to cadmium so that the zinc-cadmium ratio is reversed. Any cause of a
zinc shortage in the body is a cause for concern because this very
important mineral is a catalyst to numerous enzymatic and hormonal
functions, not to mention being essential to protein synthesis and
reproduction, the importance of which will become evident below.

White flour contains only 13 percent of the chromium, 9 percent of the
manganese and 19 percent of the iron that is contained in whole wheat. Due
to the fact that many of the B vitamins are concentrated in the outer
parts of the grain, white flour is deficient in B vitamins.6

White flour does not contain the germ of the wheat, which is a potent
source of vitamin E, resulting in a high potential for vitamin E
deficiency in those whose diet is inadequate for vitamin E sources and/or
comparatively high in bread-stuffs.7

Research shows that since as long ago as the 1950s, conventionally farmed
American grains have been low in protein quality and quantity. So much so,
that whenever the United States tried to give its surplus grains away to
countries with starving populations, they would not accept our grains if
any other country was offering theirs. They had found that the deficient
U.S. grains did little to maintain or improve the health of the starving.8

After 130 years of consuming highly processed grains in the form of
breads, pastries and cereals, chronic disease states are rampant among
most industrialized nations, with the greatest prevalence in England,
which has the greatest consumption of white flour, white sugar and tea per
capita. Unfortunately, the United States is a strong second!

Infertility Strikes

Not surprisingly, we appear to be continuing another trend that began with
the introduction of the steel roller mill -- a declining birth rate.

The more bran and germ millers extracted from flour, the lower the birth
rate per 1,000 people in England between 1872-1945.7 Today, things are not
much better. Artificial insemination is a big business and, if not for
advanced medical technologies, we would be losing a huge amount of babies
who wouldn't have survived even 100 years ago.

Additionally, there are significant reductions in sperm counts among
males, which may well be the result of both over-consumption of highly
processed foods and toxicity in our food supply and our ecosystem.

According to a recent analysis by University of Missouri epidemiologist
Shanna Swan9, the average sperm count of men in the United States and
Europe has plummeted by more than 50 percent since the late 1930s. This
finding fuels ongoing concerns that male reproductive health may be
deteriorating.

Based on 61 studies published since 1938, involving a total of nearly
15,000 subjects, Swan found that average sperm counts among healthy
American men have dropped from 120 million sperm per milliliter
(million/ml) of semen in 1938 to just over 50 million/ml in 1988, a
decline of 1.5 percent per year. In Europe, sperm counts have fallen to
roughly the same level, though twice as fast, at 3.1 percent each year
between 1971-1990.

While environmental chemical exposure is suspected, there is very likely
that malnutrition, secondary to consuming too many processed foods, is a
real possibility. Francis Marion Pottenger Jr., MD demonstrated that
feeding cats processed foods led to numerous disease processes,
infertility and eventually extinction!

The Feedlot Pyramid

Over the past 21 years that I have been consulting people with physical
and dietary complications and challenges, I have seen a distinct pattern:
The over-consumption of processed carbohydrates! Most people get their
dietary education from watching TV commercials and reading magazines.
These are the two worst places in the world to acquire nutritional
information because this is exactly where big industry plants its hooks
into you.

Figure 1
Another problem was the boom in running and triathlons, which resulted in
the production of numerous popular books on how to eat for success in
these sports. The diet plans in these books commonly resemble the USDA
Food Pyramid (Figure 1), which is commonly referred to as the USDA Feedlot
Pyramid by nutritional experts such as Dr. Barry Sears (author of "The
Zone Diet") because such dietary proportions are far better suited to
fattening animals than they are to health and vitality!

Unfortunately, the USDA food pyramid is used as a guideline by most school
cafeterias preparing food for your children!

An additional problem that has come part and parcel with increased
mechanization of food processing and the desire to increase shelf life of
foods has been the addition of sugar to what was originally a potentially
good food -- natural unprocessed cereal grains.

When ground to the particle size used to make white flour, the flour
covers 10,000 times the surface area of the grain itself. The result is
that when you eat a processed food product like white bread, cookies,
donuts or classic boxed cereals, you are eating a high starch (high sugar)
food that will be absorbed at almost the same rate as straight table
sugar! While considering that, review these statistics from the book
"Crazy Makers" by Carol Simontacchi, who compares the sugar content of 1
ounce of Pepsi (1.2 teaspoons of sugar) to common breakfast cereals:

Lucky Charms = 2.8 teaspoons per ounce
Froot Loops = 3.3 teaspoons per ounce
Cinnamon and Spice flavored Quaker Instant Oatmeal = 4.3 teaspoons per
ounce
Additionally, in his book "Beating the Food Giants," Paul Stitt shows us
the average breakfast cereal today ranges between 46-53 percent sugar!
With this knowledge, watch how much sugar people add to their cereals
before eating them and how much soda pop is consumed in concert with many
of these non-foods!

An Insulin Epidemic

We have an epidemic on our hands with insulin insensitivity (Syndrome X),
adult onset diabetes and obesity! We have children consuming massive
quantities of sugar and food additives, most of which, like sugar are
stimulants. White flour is literally a sugar in itself, and where it is
mixed with fats in processed foods, the fats are commonly hydrogenated and
rancid, increasing your susceptibility to a number of disease processes.

I suggest the following CHEK Points to improve your health and vitality:

Before entertaining consumption of grain foods, always exclude all grains
except corn, rice, buckwheat and millet for two weeks. If you feel a
noticeable improvement in your health and well being, you are probably
gluten-intolerant. When you start eating grain foods again after two weeks
off, start slowly and eat only one grain food to minimize the possibility
of a potentially uncomfortable reaction by the body; diarrhea and stomach
pain is common among those that are gluten-intolerant!

Minimize all consumption of commercial and processed grains and
grain-based products.

If you plan to eat any grains at all, restrict yourself to organic,
unprocessed corn, rice, buckwheat or millet, rotating them on a four-day
cycle. Only eat them after they have been presoaked for at least 12 hours
to break down the phytic acid.

If you enjoy grain-based breakfast cereals, purchase only whole organic
grains, soak or sprout and make your own breakfast cereals. There are a
few companies that make reasonable boxed breakfast cereals, although my
suggestion is to stay away from any processed, cooked grain products
whatsoever!

If you enjoy bread, buy only sprouted whole-grain breads that contain no
additives or preservatives. Use the above cereal guidelines to choose your
breads and determine if you are gluten intolerant.

Avoid any conventionally prepared pasta. Purchase only organic rice pasta
or gluten-free pasta if you are gluten-intolerant. Pasta is considered to
be one of the foods most heavily laden with pesticide residues!

Apply the soaking principle to all seeds and nuts. Pour the water off the
nuts and replace it each day. Keep refrigerated while storing once soaked.

Never eat more grain-based foods than ideal for your metabolic type with
regard to how much carbohydrates you should be eating.

Paul Chek, Corrective, Holistic Exercise Kinesiologist and certified
Neuromuscular Therapist, is the founder of the C.H.E.K Institute in Vista,
Calif. A sought-after consultant to sporting organizations, his services
have benefited numerous professional sports teams and athletes.

Paul has produced over 60 videos, 17 correspondence courses and is the
author of several books, audio programs and articles. For more information
on Paul's recent book "How To Eat, Move and Be Healthy!" or his popular
"Equal But Not The Same" correspondence course, or for any of Paul Chek's
other courses, videos and books call 1-800-552-8789 or 760-477-2620 or
visit online at www.chekinstitute.com. Feel free to request a catalog of
CHEK Institute products.

Fall Vegan Recipes

Vegetarian Kitchen Recipes

Hearty Whole Grains for Fall Meals

If you’re a vegetarian, or at least a health-conscious person, chances are that brown rice is already a staple in your pantry. And while this is undoubtedly a good thing, why not expand your repertoire by exploring other whole grains? They offer an impressive array of nutrients and high-quality protein. Whole grains supply essential complex carbohydrates and fiber, and are a superb source of B vitamins, vitamin E, and minerals, including iron. A diet rich in whole grains has been credited with lowered rates of certain cancers, cholesterol levels and blood pressure, and yes, even weight loss. That’s because high-fiber foods contribute to a feeling of fullness and help stabilize blood sugar levels.

Some high-protein diet gurus have helped spread the notion that a high-carb diet may not be the best; but it’s important to distinguish a diet filled with white breads, white rice, refined pasta, and starchy snacks from a diet that embraces a variety of whole grains. Next time you visit a natural foods store, stock up on quinoa, whole-grain couscous, whole oat products, bulgur (cracked wheat), millet, barley, and the rolled versions of certain whole grains (like kamut, spelt and rye), which take 10 minutes to cook and make delicious hot breakfast cereals. These recipes highlighting whole grains complement or combine well with fall harvest veggies.

Bulgur Salad With Fruits and Nuts
Serves: 6 to 8
Adapted from Vegetariana

Bulgur is perhaps best known for its use in the popular Middle Eastern salad, tabbouleh. Here’s another enticing way to use it in a salad.

1 cup raw bulgur (presteamed cracked wheat)
2/3 cup coarsely chopped walnuts
1/2 cup raisins or currants
1 large celery stalk, finely diced
1/4 cup toasted sunflower seeds
2 tablespoons minced chives
1 medium tart apple, cored and finely diced (don’t peel)
Juice of 1/2 lemon, or more to taste
3 tablespoons light olive oil
1 tablespoon agave nectar or maple syrup, or to taste
1/2 teaspoon ground cumin
1/4 teaspoon cinnamon
Salt and freshly ground pepper to taste

Bring 2 cups water to a boil in a small saucepan, then stir in the bulgur. You can cook the bulgur in one of two ways: either simmer gently, covered, until the water is absorbed (about 15 minutes), or simply cover and let stand off the heat for 30 minutes. When done, transfer to a serving container and allow the bulgur to cool to room temperature.
Combine the bulgur with the remaining ingredients in a serving container. Stir to mix thoroughly. Serve at room temperature.

Moroccan-Style Vegetable Stew
Serves: 6 or more
Adapted from Vegetarian Soups for All Seasons
This delicious stew looks and smells as good as it tastes.

1 1/2 tablespoons olive oil
2 large onions, chopped
2 medium-large potatoes, scrubbed and cut into 3/4-inch chunks
2 heaping cups raw pumpkin or butternut squash, peeled and cut into 3/4-inch chunks
2 large carrots, peeled and coarsely chopped
14-ounce can diced tomatoes, undrained
2 teaspoons ground cumin
1/2 teaspoon ground turmeric
16-ounce can chickpeas, drained and rinsed
Salt and freshly ground pepper to taste
1 cup raw couscous, preferably whole grain

Heat the oil in a soup pot. Add the onions and sauté over moderate heat until golden. Add the potatoes, pumpkin or squash, carrots, tomatoes, and just enough water to cover. Bring to a simmer, then add the seasonings and simmer gently, covered, for approximately 45 minutes, or until the vegetables are tender.
Add the chickpeas, then season to taste with salt and pepper. Simmer over low heat for 15 minutes longer.
Meanwhile, place the couscous in an ovenproof bowl. Cover with 2 cups boiling water, then cover the bowl and let stand for 10 minutes. Fluff with a fork. Place a small amount of the couscous in each soup bowl, then ladle the stew over it. Serve at once.
Variation: Substitute one large sweet potato for the white potatoes.

Warm Wild Rice and Barley Salad
Serves: 6
This earthy dish is good served warm or at room temperature.

1 vegetable bouillon cube
1/2 cup wild rice
1/2 cup pearl or pot barley
1 tablespoon light olive oil
1 cup peeled carrot, cut into matchsticks or sliced diagonally
1 to 2 cups cleaned and sliced mushrooms, any variety
2 scallions, white and green parts, thinly sliced
1/2 cup minced fresh parsley
1/4 cup finely chopped walnuts
1/3 cup natural low-fat vinaigrette, or as needed to moisten
Salt and freshly ground pepper to taste

Combine 3 1/2 cups water and the bouillon cube in a large saucepan and bring to a simmer. Stir in the wild rice and barley. Cover and simmer gently until the water is absorbed, about 35 to 40 minutes.
Heat the oil in a nonstick skillet. Add the carrot and sauté for 3 to 4 minutes. Add the mushrooms and scallion along with just enough water to keep the skillet moist, then cover and cook until the mushrooms have wilted, about 3 to 4 minutes more.
Combine the rice and barley mixture in a serving container with the mushroom mixture. Add the remaining ingredients together and serve warm or at room temperature.

Quinoa with Cauliflower, Cranberries, and Pine Nuts
Serves: 6
Adapted from Vegan Express

If I had to choose a favorite quinoa dish, it would be this one. With just a few ingredients, it manages to showcase sweet, savory and nutty flavors all at once.

1 1/4 cups quinoa, rinsed in a fine sieve
2 tablespoons fragrant nut oil, such as walnut or untoasted sesame (if unavailable, use olive oil)
1 medium yellow or red onion, finely chopped
1 small head cauliflower, cut into small pieces and florets
1/2 cup dried cranberries
1/3 cup toasted pine nuts
1/4 cup minced fresh parsley, or more, to taste
Salt and freshly ground pepper to taste

Combine the quinoa with 2 1/2 cups water in a saucepan and bring to a simmer. Cover and simmer gently for 15 minutes, or until the water is absorbed.
Meanwhile, heat the half of the oil in a wide skillet or stir-fry pan. Add the onion and sauté over medium-low heat until golden. Add the cauliflower and about 1/3 cup water. Cover and cook for 5 minutes, or until the cauliflower is just tender.
Once the quinoa is done, add it to the cauliflower mixture, followed by the cranberries, pine nuts, and parsley. Toss together, then remove from the heat. Drizzle in the remaining oil, then season with salt and pepper. Serve at once.

In Season: Spaghetti Squash

If ever there was a “fun” vegetable, it would be spaghetti squash. I enjoy serving it to anyone who has never tried it, as everyone seems amused by its spaghetti-like appearance. Spaghetti squash makes a nice side dish for fall meals and is a nice accompaniment hearty grain dishes such as some of those given above. It’s now available everywhere from supermarkets to farm markets.
This is not the thing to start preparing when you come home exhausted at 6:30 on a weekday. But with a little forethought, you can bake the squash on a lazy Sunday afternoon and have the makings of a nifty side dish or two for the week.

Here are the basic directions for preparing spaghetti squash:

Preheat the oven to 400 degrees. Cut the squash in half lengthwise; remove the stem and seeds. Place, cut side up, in a casserole dish with l/2 inch of water. Cover tightly with foil and bake until easily pierced with a fork, about 40 to 45 minutes. When the squash is cool enough to handle, scrape it lengthwise with a fork to release the spaghetti-like strands. If you have children, let them do the scraping—they have a blast doing it.
You can serve spaghetti squash simply by sautéing it in a bit of nonhydrogenated margarine, and seasoned with salt and pepper. I also like it with sliced sun-dried tomatoes tossed in; you can dress it up with chopped fresh herbs and toasted nuts, too. You can even toss it with pasta sauce as a vegetable replacement for pasta.

Spaghetti Squash With Peas and Almonds
Serves: 6
Adapted from Vegetarian Celebrations

1 large spaghetti squash
1 tablespoon olive oil
1 medium red onion, halved and sliced
2 cups diced fresh tomato, or one 16-ounce can diced tomatoes, undrained
1/2 teaspoon grated fresh ginger
1 teaspoon good-quality curry powder, or more to taste
Salt and freshly ground pepper to taste
3 tablespoons chopped fresh parsley
1 1/2 cups thawed frozen green peas
1/2 cup slivered toasted almonds

Prepare the squash as directed above. This may be done ahead of time.
Heat the margarine in a large skillet. Add the onion and sauté over moderate heat until golden. Add the tomatoes, ginger, basil, nutmeg, and curry powder, then stir in the squash. Simmer over low heat, covered, for 10 minutes, stirring occasion ally. Season to taste with salt and pepper. This dish may be made ahead of time up to this point.
Just before serving, add the peas and parsley and heat through. Take care not to overcook, so that the peas don’t lose their bright color. Transfer to a serving container and scatter the almonds over the top. Serve at once.

Apple Cobbler and Apple Crisp
Serves: 6
Adapted from The Vegetarian Family Cookbook

Our neighbor across the street has four apple trees and for the last month, they’ve been bursting with fruit. He has kindly made us the beneficiaries of his excess apples, which have been amazingly delicious. I’ve made cobblers and/or crisps nearly every weekend for the last few weeks. In our house, they go very quickly!

Cobblers are kind of an upside-down cake—a simple batter covers a layer of fruit to make a warm, comforting, and healthy dessert.

4 to 5 cups peeled, thinly sliced apples or apples combined with pears
1/4 cup maple syrup
1/4 teaspoon ground cinnamon
Pinch of nutmeg

Batter:
1 cup whole wheat pastry flour
1/3 cup natural granulated sugar
1 teaspoons baking powder
1/2 teaspoon baking soda
2 tablespoons ground flaxseeds, optional
2/3 cup applesauce, or low-fat vanilla yogurt or soy yogurt
1 tablespoon safflower oil
2 tablespoons rice milk or soymilk, or as needed
1/4 cup finely chopped walnuts, optional

Preheat the oven to 350 degrees.
Combine the first 4 (dry) ingredients plus the optional flaxseeds and stir together.
Make a well in the center of the flour mixture and stir in the applesauce, oil, and enough milk to make a smooth and slightly stiff batter. Stir until the wet and dry ingredients are completely mixed.
Pour the fruit into a lightly oiled 9- by 9-inch baking pan and pat in evenly. Scatter the optional walnuts over it. Pour the batter over the fruit and pat in evenly with the help of a baking spatula.
Bake for 25 to 30 minutes, or until the top of the batter is golden. Allow to cool until just warm, then serve.

Apple or Apple-Pear Crumble
Serves: 6
Adapted from The Vegetarian Family Cookbook

Fruit crumbles are a wonderful way to highlight fresh fruit. With an easy-to-prepare oat and wheat germ topping, they are as healthful as they are delicious.

4 to 5 cups peeled, thinly sliced apples or apples combined with pears
1/4 cup maple syrup
1/4 teaspoon ground cinnamon
Pinch of nutmeg

Topping:
1/3 cup quick-cooking oats
1/3 cup finely chopped or ground walnuts
1/3 cup wheat germ
2 tablespoons natural granulated sugar
Pinch of cinnamon
1 1/2 tablespoons safflower oil
Preheat the oven to 350 degrees.

Combine the first 5 topping ingredients in a small bowl. Drizzle in the oil and stir until the dry ingredients are evenly moistened.
Pour the fruit into a lightly oiled 9- by 9-inch baking pan or round pie plate and pat in evenly. Sprinkle the topping evenly over the fruit.
Bake for 30 to 35 minutes, or until the topping is golden and turning crisp. Allow to cool until just warm, then serve.

Source: soflavegans yahoo group (awesome!)