Brown Rice

1 cup brown rice
1.5-2 cups water (depends on how “sticky” you want rice)
Directions:
1. Bring water and brown rice to a boil
2. Cover pot and simmer 20 minutes
3. Turn off heat, leave covered and allow to sit an additional 10-20 minutes
4. Removing lid will allow steam to escape and slow cooking time significantly

Any Beans

Any Beans
Nelson, R. “Beans.” Dinner with the Doctor. Unpublished, 2016.
Slow cook method
1. Soak 1 cup any kind of beans in 4 cups water
overnight
2. Drain and rinse beans
3. Pour beans into pot and cover with 1-2 inches of water
4. Bring to a boil and simmer until soft (usually 1-2 hours)
5. Season with salt and other seasonings to taste
6. Do not add salt until beans are finished cooking
Quick soak method
1. Bring 1 cup any kind of beans in 4 cups water to a rolling boil, remove from heat, cover pot, and let stand 1 hour
2. Drain and rinse beans
3. Pour beans into pot and cover with 1-2 inches of water
4. Bring to a boil and simmer until soft (usually 1-2 hours)
7. Season with salt and other seasonings to taste
5. Do not add salt until beans are finished cooking
Pressure cooker
1. Add 1 cup washed, dry beans to 3-4 cups water
2. Cook at "high pressure" 45 minutes
3. You CAN add salt and seasonings prior to cooking in a pressure cooker

Nacho Cheese Recipe

From: http://simpleveganblog.com/vegan-cheese/ accessed 2016.

2 cups potatoes (diced large)
1 cup carrots (diced large)
½ + cup water
1/3 cup olive oil
2 tsp salt
1 Tbs lemon juice
½ cup nutritional yeast flakes
½ tsp onion powder
½ tsp garlic powder
½ tsp McKay's chicken-style seasoning (optional)
dash of cayenne (optional)
Directions:
1. Cook potatoes and carrots in ½ cup water (I like microwaving to save time)
2. Blend all ingredients (including potatoes and carrots) in blender until smooth
3. Serve immediately OR refrigerate and reheat before serving

Tofu Sour Cream

From: Nelson et al. “Tofu Sour Cream.” New Start to Life. Greeneville CHIP, 2015. 68. Print.

1 Box Mori Nu Tofu (extra firm)
4 Tbs vegetable oil (optional)
1 Tbs lemon juice
1 ½ tsp honey
½ tsp salt
Directions:
1. Blend all ingredients until smooth and creamy
2. Lasts up to 5 days in a refrigerator

Bulgur "meat"

Bulgur “meat”
Flickenger, H. “Bulgur Meat.” Dinner with the Doctor. Unpublished, 2016.
1 cup bulgur wheat
1 ¼ cup water
½ cup walnuts, ground
1 Tbs dried onion flakes
1 clove garlic or ½ tsp garlic powder
1 Tbs food yeast flakes
½ tsp salt
1 Tbs Bragg Liquid Aminos (or soy sauce)
1 Tbs Beef-like seasoning
8 ounce can tomato sauce
Directions:
1. Mix all ingredients together in a saucepan and bring to a boil. Reduce heat, cover, and simmer until thick.
2. Remove from heat and let sit covered for 10 minutes.
3. Use as is, or place in a Teflon skillet over medium- high heat and brown, stirring now and then.
4. If desired, add about 1 cup diced onion and brown with the bulgur wheat.
5. Variation: for taco filling replace beef-like seasoning with ½ package mild taco seasoning (available at Wal-Mart)

Mexican (May 2016)

Wanting some fun Mexican food? Try this taco salad high in fiber and packed with vitamins and minerals. 

Taco Salad
Quinoa
Brown Rice
Any Beans
Bulgur “meat”
Tofu Sour Cream
Nacho Cheese Recipe
Eat More Bars
Strawberry Paletas

Pear Ice Cream

From: Brewer E and Brewer D. “Pear Ice Cream.” The Best of Silver Hills Cookbook. Silver Hills Publishing, 1996. Print.

1 cup cashews, raw and washed
1 cup pear juice (drained from canned pears used below)
¼ tsp salt
1 tsp vanilla
1/3 cup honey or maple syrup
1 quart canned pears
¼ cup soy milk or soy milk powder (optional)
Directions:
1. Place cashews and pear juice in blender and blend until creamy. Do not under blend.
2. Add remaining ingredients and blend well again.
3. Pour mixture into a flat 9" x 12" plastic container (I pour it into ice cube trays so I can easily portion the amount we take out of the freezer to eat at one time).
4. When ready to serve, remove frozen mixture from freezer and cut it into 2" strips.
5. Put the frozen strips through a Champion juicer (can use food processor and process until smooth) and serve with your favorite desserts.
Pear Ice Cream Variations
1. Maple Walnut Ice Cream: Add 1 Tbsp. of maple flavoring and ½ c chopped walnuts or
pecans to the basic recipe.
2. Fruit Sherbets: Replace pear juice with 1 c of any flavor fruit juice concentrate (lime, orange, grape, etc.).
3. Fruit Ice Cream: Add 1 c of your favorite whole fresh fruit (strawberries, raspberries. blueberries, sliced peaches, etc.) to the basic recipe.
4. Mocha Ice Cream: Add 1 c carob chips and 2 Tbsp. instant coffee substitute to the basic recipe. Tips: If you don't have a Champion juicer, cut the
frozen mixture into small cubes and puree them in a food processor or blender. Add a little non-dairy milk to help make it smooth (I don't usually need to add this). This recipe also works in an ice cream maker.