November  2002    Vol. 1   No. 11


Beans are a favorite dish in our home.  Last month Mary was in Michigan and she spent some time cooking with her sister, Carol.  One of the results was this delicious bean recipe that was a favorite with all family members.  This can be made as spicy as you like it by adding more hot pepper sauce either while cooking or at the table.

Preparation Time:  20 minutes
Cooking Time:  50 minutes
Servings:  6-8 

1 ½ cups vegetable broth
1 onion, chopped
2 stalks celery, chopped
1 carrot, chopped
1 green bell pepper, chopped
2 cloves garlic, minced
2 bay leaves
1 ½ to 2 teaspoons dried thyme
1 teaspoon hot pepper sauce
4  15 ounce cans red beans, drained & rinsed
1  15 ounce can chopped tomatoes
½ package Gimme Lean sausage
Hot, cooked, long grain brown rice

Place ½ cup of the broth in a large pot.  Add onions, celery, carrots, bell pepper, garlic, bay leaves, thyme, and hot pepper sauce.  Cook, stirring occasionally, for 10 minutes.  Add beans, tomatoes, and the remaining vegetable broth.  Bring to a boil, reduce heat, cover and cook for 30 minutes, stirring occasionally, adding more broth if necessary.  Meanwhile, shape the Gimme Lean sausage into small patties and cook on a non-stick griddle until browned on both sides.  Remove from heat and chop into pieces.  Add to bean mixture and simmer for another 10 minutes.  Remove bay leaves and serve over rice.  Pass some bottled hot sauce to sprinkle over the beans, if desired.

Hint:  This dish reheats well and freezes well.  Make it early and heat just before serving.


This is just in time for the holiday season.  These potatoes are so flavorful they don’t even need gravy!

Preparation Time:  15 minutes
Cooking Time:  30-45 minutes
Servings:  6-8

8 cups chunked red potatoes (do not peel)
½  to 1 cup vegetable broth
2 teaspoons crushed fresh rosemary
dash salt
several twists freshly ground black pepper
½ cup hot water
¼ cup chopped green onion
¼ cup soy or rice parmesan cheese
½ teaspoon minced garlic
1 cup tofu sour cream

Preheat oven to 425 degrees.

Place the potatoes in a non-stick baking pan, toss with ¼ cup of the broth, the rosemary, salt, and pepper.  Bake for 15 minutes, add another ¼ cup of broth, toss well and bake for another 15 minutes.  Check occasionally to make sure they don’t dry out.  Add extra broth if necessary.  Test potatoes for doneness by piercing with a fork.  If they do not seem soft, add another ¼ cup of broth, toss again and continue to bake.  Potatoes are usually done in 30 to 45 minutes.

Meanwhile, combine remaining ingredients in a large bowl.  Add cooked potatoes and mash with an electric beater or hand potato masher, adding more hot water if necessary to reach desired consistency.

Hint:  The recipe for tofu sour cream is in the August 2002 newsletter.   Dried rosemary may also be used, although you will only need about ½ the amount.


Many people associate pasta with red sauce, but there are many creative sauces that are made with ingredients other than tomatoes.  This is another recipe that is a favorite with all of our family.  The sauce is served at room temperature and poured over the hot pasta.  This dish is also wonderful as a cold pasta salad for lunch the next day.

Preparation Time:  30 minutes
Cooking Time:  10-12 minutes
Servings:  8

2 cups vegetable broth
2 cups walnut pieces
4 tablespoons chopped fresh parsley
4 tablespoons chopped fresh cilantro
2 ½ teaspoons fresh lemon juice
1 ½ teaspoons minced fresh garlic
¼ teaspoon salt (optional)
several twists freshly ground black pepper
dash or two of cayenne pepper (optional)
1 pound package uncooked pasta
3 cups broccoli pieces
2 cups mixed bell pepper strips
1 ½ cups chopped seitan (optional)

Place broth, walnuts, parsley, cilantro, lemon juice, garlic, salt, and pepper into a blender jar.  Process until smooth. Set aside.

Bring a large pot of water to a boil.  Add pasta and cook for about 6 minutes.  Add broccoli and bell peppers and cook until vegetables and pasta are tender, another 4-6 minutes.  Remove from heat.  Add seitan, let rest for 1 minute.  Drain and place in a large bowl.  Pour sauce over and toss well to mix.

Hint:  This recipe may easily be varied by changing the vegetables and pasta used.  I usually use a spiral vegetable pasta in this recipe.


Here’s another recipe just in time for the holidays.   I bake these in the red SiliconeZone muffin holders, medium size.  I let the muffins cool for about 10 minutes, then just pop them out of the muffin cups.  No sticking ever!

Preparation Time:  20 minutes
Baking Time:  30 minutes
Servings:  12 muffins 

Dry Ingredients:

1 cup whole wheat pastry flour
¾ cup unbleached white flour
½ cup brown sugar
1/8 teaspoon salt
1 teaspoon baking soda
½ teaspoon baking powder
1 ½ teaspoons cinnamon
1 teaspoon nutmeg
½ cup chopped walnuts
¼ cup raisins

Wet Ingredients:

1 cup canned pumpkin puree
½ cup Wonderslim fat substitute
¼ cup molasses
¼ cup soy milk
2 teaspoons Ener-G egg replacer mixed in
4 tablespoons cold water

Preheat oven to 375 degrees.

Combine all dry ingredients in a large bowl and set aside.  Combine all wet ingredients in a medium bowl and mix well until smooth.  Pour wet ingredients over dry ingredients and mix well (do not over-mix).  Spoon batter into muffin cups.  It will fill 12 medium muffin cups.  Bake for 30 minutes.

Hints:  Use a whisk when mixing the egg replacer with the water and beat until frothy.  Then add to the other wet ingredients.  Ener-G egg replacer is a flour product, available in natural food stores.  It is used for leavening and binding.  It does not make anything resembling scrambled eggs.  We do not recommend products like Egg Beaters.  They are mostly made from egg whites (animal protein) and additives.

This may also be made in a square or round baking pan.  It may take a bit longer in the oven.  Test for doneness by inserting a toothpick into the center.  If it comes out clean, it is done.  If you don’t have the red SiliconeZone baking pans, these may be made in any non-stick muffin tins or baking pans.  Allow to cool before removing from pans.

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