HI ARBOR
an e-newsletter for vegetarians
V.3 No.4
April 17, 2003

Hello, and welcome back to the Hi Arbor. Today we've got a full arbor 
again, and I hope each of you finds something you like. Recently, I was 
reminded of how important reading labels is. I was about to open a can of 
refrigerated bisquits when I suddenly decided to read the list of ingredients 
and "beef fat" was listed. Reading labels is important. If you have any 
suggestions, information or recipes, please write to me at HiArborNews@aol.com. 
The next issue of the Hi Arbor will go out on May 15, 2003.
Until then, take care.
Roxanne
HiArborNews@aol.com

My husband and I went to the art museum with a friend, who very kindly 
bought me Vincent van Gogh note cards with his paintings on the front and 
recipes on the back. Here is one of the recipes:

ENDIVE AND WALNUT SALAD

For the vinaigrette:
1 teaspoon Dijon mustard
2 tablespoons sherry vinegar
6 tablespoons extra virgin olive oil
1 large shallot, peeled and cut into paper-thin rounds
1 clove garlic, peeled, green germ removed, and minced
sea salt and freshly ground black pepper

For the salad:
4 large Belgian endive, trimmed
6 ounces Gruyere-type cheese, cut into small cubes
1 cup walnuts, finely chopped

1. In a large salad bowl, whisk together the mustard and the vinegar. Then 
add the olive oil in a fine stream, whisking constantly until the mixture is 
emulsifies. Add the shallot and the garlic, whisk, and then season to 
taste with salt and a generous amount of black pepper.
2. Cut the endive into thin crosswise slices. Add the endive, the cheese, 
and the walnuts to the vinaigrette and toss thoroughly. Season to taste 
and serve immediately

Here are two recipes my mom sent me. They are both easy and delicious, too.

PASTA WITH EASY MARINARA SAUCE 
Makes 8 servings.

2 onions, chopped
2 large carrots, thinly sliced
2 garlic clove, minced
2 T olive oil
2 cans (28 oz. ea.) crushed tomatoes
1 can (6 oz.) tomato paste
1-1/2 t sugar
1 t dried basil
1 t oregano
1/4 t salt
1/4 t ground black pepper
1/4 C grated Parmesan cheese (or a vegan substitute)
1 pkg. (16 oz.) spaghetti, uncooked
Cook and stir onions, carrots and garlic in hot oil in large skillet over 
medium heat until tender but not browned. Add tomatoes, tomato paste, 
sugar and seasonings. Bring to a boil; reduce heat and simmer 20 minutes. 
Place sauce in food processor or blender and process until smooth. Stir in 
cheese (or serve cheese separate for sprinkling later).
Meanwhile, cook pasta as directed on pkg; drain. Serve sauce over hot 
cooked pasta.

MEATLESS RED BEANS AND RICE 
Serves 4
"A 'pre-note'. Adjust the amount of ground red pepper (cayenne) to give this dish the zing you like."

1-1/8 C dry red beans or dry red kidney beans (1/2 lb)
1/2 C chopped onion
2 cloves garlic, minced
1 bay leaf
3/4 t salt
1/2 t fennel seed, crushed
1/4 to 1/2 t ground red pepper (see pre-note above)
2 C hot cooked rice

Rinse beans. In a large saucepan combine beans and 3 cups water. 
Bring to boiling; reduce heat. Simmer for 2 minutes. Remove from heat. 
Cover and let stand 1 hour. Or, soak by placing beans and 3 cups water in a 
bowl. Cover and set in a cool place for 6 to 8 hours or overnight.)
Drain beans in a colander and rinse. Return beans to the saucepan. Stir 
in onion, garlic, bay leaf, salt, fennel seed, red pepper, and 3 cups fresh 
water. Bring to boiling; reduce heat. cover and simmer about 2-1/2 hours or 
until beans are tender, adding more water, if necessary, and stirring 
occasionally.
Uncover and simmer, stirring occasionally, for 15 to 20 minutes more or 
until a thick gravy forms. Discard bay leaf. Serve over rice.
"Note: I like a little ground cumin in my red beans...1/4 t or to taste."

FOOD INTOLERANCE: Another rice recipe follows but first some information 
about the book I found the recipe in. My stepfather bought me "Food 
Intolerance" by John Hunter, M.D.; Virginia Alun Jones, M.D. and Elizabth 
Workan, R.D. Published by the Body Press in Tucson, AZ, though it was 
first published in Great Britain in 1986. Barnes and Noble Online has it under 
old and used books, paperback, $1.00.
In the first part of the book the authors go briefly into the causes of food 
intolerances and conditions that are caused by food intolerances. An 
example of the former could be antibiotics, which can change the ratio of 
types of bacteria in the intestines. An example of the latter might be Crohn's 
disease, "an inflammation of the gut, which most often involves the **ileum**, 
the lower part of the small intestine." Tests for finding food intolerances are 
described as is the "Exclusion Diet" for finding the specific foods one cannot 
tolerate. 
The second half of the book has many nice recipes and, though they are 
not all vegetarian, there is a vegetarian section. Tabbouluh is made 
distinctive by the use of mint and is usually made with bulgur wheat. The 
recipe below offers a wheat-free version.


RICE TABBOULEH 
Makes 4 servings

2-1/4 cup cooked brown rice
1 bunch green onions, chopped
1/2 cup chopped parsley
1/2 cup chopped mint
Juice from one lemon
3 tomatoes, chopped
3 tablespoons olive oil
Salt and pepper to taste
Place all ingredients except salt and pepper in a large bowl. Mix 
thoroughly; add salt and pepper.

VRG: Next is a recipe from "Meatless Meals For Working People" by Debra 
Wasserman & Charles Stahler [Barnes and Noble, paperback, $10.80], a 
Vegetarian Resource Group publication.
www.vrg.org

GREEN BEANS WITH HERB SAUCE 
Serves 4

10-ounce box frozen French-style green beans
1/2 small onion finely chopped
2 Tablespoons vegan margarine
1 Tablespoon fresh parsley, finely chopped
1/4 teaspoon thyme
1-1/2 Tablespoons lemon juice
Paprika, salt, and pepper to taste
Cook green beans per directions on box and drain. Place cooked green 
beans in serving dish. Saute' onion in margarine in a medium-size frying pan 
over medium heat for 3 minutes. Add remaining ingredients and mix well. 
Once heated pour over cooked green beans and serve.
Nutrition information: Total calories per serving: 72 
Fat: 6 grams Total Fat as % of Daily Value: 9%
Protein: 1 gram Iron: 1 mg Carbhydrate: 6 grams 
Calcium: 38 mg Dietary fiber: 1 gram

HEMP

Friends gave me some old vegetarian and "Cooking Light" magazines, 
and I will be providing information and recipes from them in the future. One of 
the magazines is "Vegetarian Voice". This is not a recipe oriented 
magazine. It has vegetarian related news items plus an article or two with 
recipes. I got the following guacamole recipe from "Hemp Foods: A Natural 
For Vegetarians" by Maria Jekic (Vol. 25, No. 3, Fall 2001).
According to the Ms. Jekic's story, hemp has a 5,000 year history. 
Hempseeds are a good source of protein that is easy to disgest and they 
have an "ideal ratio of omega-3 and omega-6 essential fatty aids (EFAs) that 
promote good health." 
Because hemp is a relative of Cannabis (marijuana), it is illegal for U.S. 
farmers to grow it so all hempseeds in the U.S. are imported and that adds to 
how much they cost. "Hempseed is the tiny fruit formed in the tops of the 
female Cannabis flowers in late summer" and it is free of psychoactive 
properties. U.S. farmers were once encouraged to grow hemp, however. 
"Hemp was required to be grown by farmers in the early days of our country's 
history to make sails, rope, paper and clothes. Taxes were even paid in 
hemp and you could be fined if you didn't cultivate it." Whether or nor U.S. 
farmers will be encouraged to return to growing hemp remains to be seen, but 
as the popularity of the hempseed grows, I would think there is a good 
chance, in time, that will happen.

HEMP GUACAMOLE 
Makes about 2 cups

2 large ripe avocados (peeled)
2 Tbsp lime or lemon juice
1/2 cup onion, finely chopped
2 medium tomatoes, finely chopped
1/2 tsp salt
1/4 cup shelled hempseed
1-1/2 tsp fresh cilantro
With a fork, mash the avocados and add the lime or lemon juice. Add 
remaining ingredients.
Nutritional information: Per 2 Tbsp.: 56 calories (68% from fat), 
2g protein, 5g fat, 3g carbohydrates, 88mg sodium, 0mg cholesterol, 2g fiber

The "Vegetarian Voice" is published by the North American Vegetarian 
Society (P.O. Box 72, Dolgeville, NY 13329). 
www.navs-online.org Email: navs@telenet.net

WEBSITE: 

From the Atlanta Journal-Constitution food section on September 19, 2002:

POMEGRANATES 

Pomegranates are not in season. I just think this is interesting. For 
information on pomegranates, many recipes and "the answer to the age-old 
question of whether you eat the seeds or spit them out," check out 
www.pomegranates.org

The End