Maple and Fruit Oatmeal

Maple and Fruit Oatmeal

What You Need:

3 C of milk
1/4 t of salt
1 ½ C quick cooking oats
1/3 C dried cranberries
1/3 C of golden raisins
3 T of maple syrup
1 1/2 t of cinnamon

How to Make It:

Stir the milk and salt together in a saucepan and place the pan over medium heat.
Bring the mixture to a boil then stir in the oats.
Cook the mixture for 2 minutes or until thick.
Remove the pan from the heat and stir in the cranberries and raisins.
Add the syrup and cinnamon and blend them in well.

Makes 4 servings

Any type of dried fruit works well in this oatmeal.  Add honey instead of syrup if you prefer.

Teriyaki Marinated Vegetable Kabobs

Teriyaki Marinated Vegetable Kabobs

What You Need:

1 lb extra firm tofu
1 head of broccoli cut in bite size pieces
2 T of sesame seed oil
1 T of canola oil
1 T fresh ginger, minced
2 cloves of garlic, minced
1/2 C of tamari
1/4 C dry cooking sherry
3 T of brown sugar
2 T of lime juice
1/4 C of pineapple juice
1 T of cornstarch
4 oz. of snow peas
1 red bell pepper, cubed
4 oz. of button mushrooms, trimmed

How to Make It:

Wrap the tofu in a clean kitchen towel.
Place a heavy object such as a heavy juice can on top of the tofu.
Allow the excess water in the tofu to drain for 30 minutes.
Unwrap the tofu and cut into cubes.
Cover the broccoli with water in a saucepan and place over high heat.
Bring the water to a boil, reduce the heat to medium and steam the broccoli 2 minutes or until crisp tender.
Plunge the cooked broccoli into cold water to stop the cooking process and drain.
Prepare the grill for medium high temperature.
Place both oils into a saucepan over medium heat.
Add the garlic and ginger and cook 1 minute, stirring constantly, or until fragrant.
Stir in the tamari, sherry, brown sugar and lime juice and bring to a boil. Bring the mixture to a rolling boil.
Whisk together the pineapple juice and cornstarch to form a smooth paste.
Add the mixture to the pan and cook 5 minutes or until thick.
Set the sauce aside to cool slightly.
Pour half of the sauce into a shallow bowl.
Coat the tofu, broccoli, snow peas, pepper and mushrooms well with the sauce. Thread the vegetables onto bamboo skewers.
Grill 10 minutes, turning occasionally or until the vegetables are cooked through.

Makes 6 servings

Grilled Bean Burgers

Grilled Bean Burgers

What You Need:

2/3 C uncooked bulgur
1 1/3 C of water, boiling
4 slices whole wheat bread, toasted
1 (15 oz.) can kidney beans, drained
1/4 C of fresh parsley
2 cloves of garlic, minced
1 large egg
2 T tomato paste
1 T soy sauce
1 T chili powder
1/2 t salt
1/4 t pepper
8 whole wheat rolls, cut in half

How to Make It:

Place the bulgur in a mixing bowl and pour the boiling water over the top.
Cover the bowl and set aside to steam the bulgur for 10 minutes.
Place the toasted bread in the food processor and process until you have 1/2 C of crumbs then set aside.
Place the beans, parsley and garlic into the food processor.
Process the mixture until very smooth.
Drain the bulgur and stir it into the bean mixture.
Add the bread crumbs and blend until well combined.
Add in the egg, tomato paste and soy sauce blended them in well.
Sprinkle in the chili powder, salt and pepper and stir until well blended.
Set the mixture aside for 30 minutes allowing the mixture to thicken.
Heat the grill temperature to medium heat and lightly grease the grill rack.
Form the thickened bean mixture into 8 patties and lightly mist both sides with the non stick cooking spray.
Grill the burgers for 5 minutes then turn.
Continue grilling an additional 5 minutes or until the burgers are as crisp as you like.
Place the rolls on the grill and toast for 1 minute.
Place the burgers on the toasted rolls and top with your favorite condiments.

Makes 8 servings

Regular hamburger buns do not hold up well with this type of burger.  The buns are too soft to hold up.  Use a more rustic bun such as whole wheat or rye to enhance the taste of your burger.  Black or pinto beans may be used in the place of the kidney beans.

Next Page »