HI ARBOR
an e-newsletter for vegetarians
V.3 No.7
July 17, 2003

Hello, and welcome back to Hi Arbor. My ideas for the July issue fell 
through. Since I have permission to use Nancy Berkoff's recipes from the 
Vegetarian Resource Group, I pulled out all my "Vegetarian Journal" 
magazines and picked out some of Chef Berkoff's recipes. Then my mom 
asked if I needed recipes, and I said I did. Many thanks to my mother and 
Chef Berkoff for making this issue of Hi Arbor possible. I hope each of 
you will find something here you like. If you have any information, recipes or 
suggestions, please send them to HiArborNews@aol.com. The next issue of 
this newsletter will go out on August 21, 2003.
Until then, take care.
Roxanne

The first two recipes are from my mother. They look delicious and like 
they would go well together.

SWEET POTATOES WITH ALLSPICE

1 Can (1lb, 7oz) syrup-packed sweet potatoes
1/4 C honey
1 t grated lemon rind (lemon zest)
1/2 t ground allspice
2 T butter, margarine or vegan substitute

Drain sweet potatoes and reserve liquid. Arrange pieces of sweet potato in 
greased shallow baking dish. Combine sweet potato liquid with honey, lemon 
rind, and allspice. Spoon mixture evenly over sweet potatoes. Dot with 
butter. Bake, uncovered, in preheated moderate oven (375-degrees) for about 
25 minutes, or until sweet potatoes are well glazed. Makes 4 servings.

Note: If water-packed potatoes are used, drain as directed above, then 
substitute liquid drained with equivalent amount of corn syrup or maple syrup. 
If fresh baked potatoes are used, 1/2 C of corn syrup or maple syrup may 
substitute for liquid.
3/4 t maple extract may be added to original recipe for variation.

SAUCE AMANDINE 

Sauté' over low heat 1/4 C slivered blanched almonds in 1/2 C butter, 
margarine or vegan substitute until light golden brown, stirring constantly. 
Stir in 1 T lemon juice.

Serve on broccoli, green beans, asparagus, or other vegetables of choice. 
Makes 3/4 C.

THE VEGETARIAN RESOURCE GROUP
P. O. Box 1463; Baltimore, MD 21203
www.vrg.org
Recipes by Nancy Berkoff, EdD, RD 

All of the wonderful recipes below are Chef Berkoff's recipes from the 
"Vegetarian Journal" magazine. With each recipe I have provided the issue 
volume and number designations and the title of the article the recipes 
appeared in. 

Volume XXI, No.1, "Hungarian Cuisine"

TOFU PAPRIKASH 
Serves 4-5

"A spin on the traditional and omnipresent paprikash stews. 
This can be made a day ahead of time and reheated when ready to serve."

2 teaspoons vegan margarine
1/2 cup thinly sliced onions
1 pound smoked firm tofu, drained and cubed
1 Tablespoon ground paprika
1 cup soy sour cream
Heat margarine in a medium frying pan. Add onions and cook until 
browned, about 3 minutes. Add tofu and paprika and continue to cook, 
stirring, for 8 minutes, or until tofu is heated. Stir in sour cream, cook for 
three additional minutes, and serve immediately over cooked noodles.

Total calories per serving: 247 Fat: 12 grams Carbohydrates: 13 grams 
Protein: 25 grams Sodium: 367 milligrams Fiber: 4 grams 

Volume XXI, no. 2, "Brazilian Cuisine"

SALADA DE ARROZ - RICE SALAD 
Serves 4

"This is a colorful cold salad and a great way to use leftover cooked rice."

2 cups cooked white rice (3/4 cup uncooked)
2 Tablespoons chopped canned pimentos or fresh red bell peppers
1/4 cup chopped green bell peppers
2 Tablespoons chopped onions
1 teaspoon chopped fresh chilies (you choose the heat)
2 Tablespoons vegetable oil
2 teaspoons vinegar
1/2 teaspoon ground white pepper
In a large, nonreactive bowl, mix rice, pimentos, green bell pepper, onion, 
and chilies. In a small bowl, mix oil, vinegar, and pepper. Add oil mixture to 
rice and toss well. 
Refrigerate for at least an hour before serving.

Total calories per serving: 151 Fat: 7 grams Carbohydrates: 20 grams 
Protein: 2 grams Sodium: 6 milligrams Fiber: 1 gram

Volume XXII, no.2, "International Maritime Stews"

PAELLA SANS PESCADO 
(from Spain; saffron rice and vegetables stew without seafood) 
serves 8-10

"A paella pan is as wide and thick as a Dutch oven but has low 
sides. If you don't have a paella pan, use a heavy soup pot or 
Dutch oven. Paella is a classic rice stew and a meal in itself." 

1/4 cup olive oil
3 cups chopped onions
1 cup seeded and thinly-cut green bell pepper
1 cup seeded and thinly-cut red bell pepper
4 cups short-grain rice
1 quart vegetable stock or broth
1 teaspoon saffron threads soaked in 1 cup boiling water
3 cloves garlic, crushed
2 cups drained and cubed extra firm tofu
2 cups cubed smoked seitan or Tofurky
2 cups sliced Soyrizo or vegan sausage
2 cups cubed fresh zucchini
2 cups frozen green peas
Place oil in large paella or sauté' pan and heat. Add onions 
and peppers, and sauté' until tender, about 4 minutes. Add rice and stir until 
grains are coated and transparent and the oil is absorbed. Add stock, saffron, 
and garlic, and stir. Add, in layers, the tofu, seitan, Soyrizo, zucchini, and 
peas. Bring to a fast boil. Lower heat, cover, and simmer, stirring 
occasionally, until all the liquid is absorbed and rice is tender, about 30 
minutes Keep warm until ready to serve.

Total calories per serving: 695 Fat: 17 grams Carbohydrates: 102 grams 
Protein: 36 grams Sodium: 655 milligrams Fiber: 10 grams

Volume XXI, No.4; "Kenyan Cuisine".

SUKUMA WIKI 
(collard greens) serves 4-5

"Sukuma wiki translates roughly as 'stretch the week' in 
Kiswahili. It can be served with chopped steamed potatoes or rice."

Vegetable oil spray
1/2 cup chopped onions
3/4 cup chopped tomatoes or drained, chopped canned tomatoes
1/4 cup chopped green bell pepper
2 pounds washed and chopped collards or kale, spinach or other greens
1 pound washed and chopped green cabbage
Spray large frying pan with oil and allow to heat. Add onions, tomatoes, 
and pepper and allow to cook until lightly browned, 4 minutes. Add greens 
and cabbage and sauté' over high heat for 1 minute, constantly turning. 
Reduce heat, cover and cook over low heat for 20 minutes or until greens are 
very soft and mixture is well combined.

Total calories per serving: 100 Fat: 1 gram Carbohydrates: 18 grams 
Protein: 8 grams Sodium: 210 milligrams Fiber: 6 grams

Volume XXI, No.4; "Kenyan Cuisine"

UGALI 
serves 5-6

"Ugali is traditionally served to accompany meat as a starchy side dish. I 
like to serve it with sukuma wiki and grilled vegetables. It is 
traditionally made with maize or semolina flour, but you can use cornmeal."

2 cups yellow cornmeal
4 cups water
1 teaspoon ground white pepper
Sift cornmeal. Place water in a large pot and bring to a boil. Slowly 
sprinkle cornmeal over boiling water, stirring constantly until all the cornmeal 
is incorporated into the water. Add pepper. Be sure to stir briskly to avoid 
lumps. Reduce heat and simmer, covered, for 20 minutes or until the mixture 
is very thick. Stir well, cover, and cook for an additional 5 minutes. Serve 
hot.

Total calories per serving: 177 Fat: 2 grams Carbohydrates: 38 grams 
Protein: 4 grams Sodium: 23 milligrams Fiber: 4 grams

Volume XX, No. 5, "Coconut Cooking"

COCONUT NOODLES 
serves 4

12 ounces rice noodles or linguini
3 Tablespoons oil
1 cup chopped bell peppers
2 cups peeled and chopped eggplant
2 cloves garlic, minced
One 14-ounce can unsweetened coconut milk
1 Tablespoon soy sauce
2 Tablespoons minced fresh cilantro
Soak rice noodles in enough cold water to cover them. If using linguini, 
cook al dente (underline) according to package directions and allow to cool.
Heat a large skillet or a wok. Add oil, and allow to heat. Add peppers and 
eggplant and cook, stirring, until vegetables are browned and tender, about 10 
minutes.
Add the garlic and coconut milk, stirring for one minute. Add the noodles 
and cook until noodles have absorbed most of the milk, about 5 minutes.
Season with soy sauce, remove from heat, add cilantro, and serve.

Total calories per serving: 615 Fat: 32 grams Carbohydrates: 78 grams 
Protein: 7 grams Sodium: 26 milligrams Fiber: 3 grams Good source 
of iron

Volume XXI, No. 3, "Gourmet Grilling"

GRILLED SWEET PEACHES
serves 4

"This technique can also be used wih fresh apricots or very soft fresh pears."

4 freestone peaches, pitted and halved
4 Tablespoons fresh or frozen, thawed blue berries, rinsed
4 teaspoons vegan margarine
4 teaspoons orange juice concentrate
4 teaspoons cinnamon
5 teaspoons chopped walnuts
Place slit peaches, cut sides up, on pieces of foil large enough to cover 
whole reassembled peach. Place one Tablespoon blueberries, 1 teaspoon 
margarine, 1 teaspoon, concentrate, 1 teaspoon cinnamon, and 1 1/4 
teaspoons walnuts in the center of one half of each peach. Rejoin halves to 
look like uncut peaches. Wrap tightly in foil.
Place on grill rack in coolest area of grill. (Do not allow to cook over active 
flame.) Allow to cook on grill for about 20 minute, or until soft and tender.
Serve hot, topped with lemon or orange sorbet.

Total calories per serving: 132 Fat: 6 grams Carbohydrates: 21 grams 
Protein: 2 grams Sodium: 1 milligram Fiber: 5 grams

The End