“Treasures for the Bones”
Calcium & Vitamin D rich foods to help prevent
osteoporosis
1
c. chopped onion
1
Tbs. Bragg’s liquid aminos
1
c. chunky salsa
1
(10 oz.) pkg. chopped spinach, thawed and squeezed dry
1/2
c. chopped black olives
2
c. crumbled extra firm tofu
1
c. Vegenaise
1
Tbs. Chik’nish seasoning
1/2
c. water (if baking)
1/3
c. chopped toasted pecans
Preheat
oven to 400 degrees. In a medium skillet, over medium heat, sauté onion in
aminos until tender.
Stir in salsa and spinach and olives, cooking 2 minutes more. In a medium
mixing bowl stir
together tofu, Vegenaise and Chik’nish.
Stir into spinach mixture; top with a
few sprinkled
pecans. If baking, stir in water and place mixture into a 10 inch round shallow
baking dish. Top with
pecans. Bake about 30 minutes or until hot and bubbly (cover with foil
during last 15 minutes
to prevent burning) Serve hot. Makes about 6 1/2 cups.
Barbara Kerr
Salad:
1/2 lb. fresh
spinach
1/2 lb. romaine
lettuce
2 c. chopped Granny
Smith Apples
1 c. mandarin
oranges
1/4 c. imitation
bacon bits
3/4 c. bean sprouts
Dressing:
3/4 c. olive oil
1/3 c. white grape
juice
1 sm. onion, grated
1/2 c. maple syrup
2 tsp. Bragg’s
Liquid Aminos
1 tsp. salt
1. Mix all dressing
ingredients in bowl using wire whisk.
2. Let chill in
refrigerator for 2-4 hours.
3. Mix all salad
ingredients and toss lightly.
4. Drizzle with
dressing.
Brenda Walsh
1 1/2 lbs. green
beans, trimmed and halved
1 1/2 in. ginger,
peeled and chopped
3 Tbsp. vegetable
oil
1 tsp. cumin seeds
5 cloves garlic
1 c. water
2 tsp. ground
coriander seeds
2 med. tomatoes
salt to taste
1 Tbsp. lemon juice
1. Blend ginger,
garlic, and 1/2 cup water until fairly smooth.
2. Heat the oil in a
wide saucepan and add cumin seeds
3. Pour in the
ginger-garlic paste.
4. Stir and cook for
two minutes.
5. Put in the
coriander and stir.
6. Add the tomatoes.
7. Stir and cook for
2 minutes while mashing the tomato pieces.
8. Put in beans,
salt, and 1 cup water and simmer.
9. Cover, and cook
on low for 8-10 minutes. Uncover, add juice and finish boiling.
Barbara Kerr
2 cups whole wheat
flour
1 teaspoon salt
1 Tablespoon
vegetable oil
3/4 cup warm water
(approximately)
Knead the dough,
cover, and allow to rest. After about 1 hour (or right before rolling out),
punch the dough and knead again without additional water.
Make 10-12 1
1/2" balls; dip each one into dry whole wheat flour, and roll out into
thin, 6" circles. Place on a flat, ungreased
griddle on the stove at medium-high heat. When hot, place a rolled-out chapati "right side" down on the griddle. (The
"right side" is the one facing you when you roll it.) When bubbles
are visible, turn over and cook until tiny brown spots appear on the side
facing the griddle.
If you have a gas
stove,
hold the chapati with a pair
of tongs, and place it directly over the burner flame for a few seconds, until
the chapati puffs up. Turn and repeat on the other
side.
If you have an
electric stove, keep the chapati on the griddle.
With a wadded up paper towel to protect your fingers, press gently all around
the chapati. Flip the chapati
and press gently around the other side. This procedure should make the chapati puff up. (If you press too hard, the chapati will become too crunchy.)
Remove the chapati from the heat, and butter with ghee on the
"right side."
1 1/3 c. chick peas
5 c. water
2 Tbsp. vegetable
oil
1 lg. onion, finely
chopped
3 lg. cloves garlic,
crushed
1 jalapeno pepper,
quartered
1/2 tsp. turmeric
3 med. tomatoes,
chopped
1 tsp. cumin
1 1/2 tsp. salt
1 tsp. ground
coriander
1 Tbsp. lemon juice
1/4 tsp. cayenne
pepper
2 c. water
1/2 c. chopped
cilantro, not packed
1. Soak chick peas
10-12 hours in 5 cups of water.
2. Bring to a boil,
discard foamy water, rinse and cover with another 5 cups water.
3. Boil until soft,
drain.
4. Heat vegetable
oil in a wok and sauté another 2-3 minutes.
5. Add tomatoes,
cumin, salt, and ground coriander.
6. Cook another 5
minutes, pressing on tomatoes to make a saucy consistency.
7. Add chick peas
and remaining 2 cups water.
8. Cover and simmer
15 minutes.
9. Stir in lemon
juice and cilantro.
10. Serve garnished with
cilantro.
11. Spoon over rice.
1 lb. firm tofu
1 c. chopped onions
1 Tbsp.
chicken-style seasoning
3/4 c. water
2 Tbsp. Bragg’s
Liquid Aminos
2 Tbsp. lemon juice
2 Tbsp. nutritional
yeast flakes
Preheat oven to 350
degrees.
1. Slice tofu into
1/4-1/2 inch slices.
2. Sprinkle with
remaining ingredients.
3. Bake at 350 for
30-40 minutes, until liquid begins to bake out.
This can be prepared
ahead, allowed to marinate & then baked.
Serve with Satay Sauce
Barbara Watson
1
can (12 oz) lite coconut
milk
1/4
tsp. cayenne pepper
1
c. all natural smooth peanut butter
2
tsp. dark sesame oil
1/4
tsp. salt
3
Tbs. sucanat
1
scant tsp. fresh lemon zest
pinch ground coriander
Blend
till smooth. If serving as a dip, sprinkle with chopped roasted peanuts.
Makes 2 1/4 cups.
Barbara Kerr
Crust:
1 c. walnuts
1/2 c. dates
1 c. rolled oats
cooking spray
Filling:
1 container Silken
Tofu, extra firm
1 tsp. vanilla
flavoring
1 pkg. Mori-Nu
Vanilla Pudding Mix
Topping:
favorite fresh fruit:
strawberries, blueberries, peaches, kiwi, mandarin oranges
1. In a food
processor; blend walnuts, dates and oats until crumbly. Spray tart pan and
press mixture firmly
onto the bottom and
sides. Set aside.
2. In a food
processor, blend silken tofu and vanilla flavoring until smooth. Add vanilla
pudding mix and blend
again until smooth.
3. Pour into tart
crust and chill for one hour, or until set.
4. Top with favorite
fresh fruit.
Serves 8