HI ARBOR
an e-newsletter for vegetarians
V.3 No.9
September 18, 2003

Hello, and welcome back to the Hi Arbor. There is a varied selection in 
today's newsletter, and I hope each of you finds something you like. My 
husband bought a couple of bottles of "fruit" juice at a supermarket. They 
were on sale and in the health food section. Neither of us thought to read the 
labels, but I did later. One bottle of fruit punch had fruit juice listed in the 
middle of an ingredients list, with the items in order of largest amount to the 
smallest. The second bottle of "fruit" juice has no fruit juice in it according to 
the ingredients list on the bottle. Read labels!
If you have any ideas, suggestions, recipes or information, please write to 
me at HiArborNews@aol.com. The next issue of this newsletter will go out 
October 16, 2003. I hope you are enjoying the wonderful autumn weather.
Take care.
Roxanne

Here's a snack from Kroger's "Home Basics" magazine, fall 2003:

CRISPY APPLE WEDGES WITH PEANUT BUTTER
Makes 1 serving + prep time: 5 minutes

1 apple
3-4 Tablespoons peanut butter
1/3-1/2 cup cereal or granola (optional)
Core and slice apple into 6 wedges. Spread peanut butter on wedges. If 
desired, press in cereal or granola.

YUCCA: According to my Funk & Wagnalls Standard Desk Dictionary the 
YUCCA is "any of various liliaceous plants of the southern U.S., Mexico, and 
Central America, having a woody stem that bears a large panicle of white bell-
shaped, drooping flowers emerging from a crown of leaves".
What we're interested in here, however, is the root of the yucca. It is a 
starch and bland, somewhat similar to a white potato.

The burrito recipe below is here: 
http://www.ivu.org/recipes/mexican2/yucca.html

A yucca soup recipe is here: 
http://www.ivu.org/recipes/mexican/yucca.html

This website has "Vegetarian Recipes Around the World" and it seems to 
invite reader participation.

YUCCA ROOT AND EGGPLANT BURRITO 
(an email address comes with each recipe)

1 Yucca Root (diced and center removed) 
1 small Eggplant (cut into strips) 
1 Medium Onion (sliced) 
2 tomilitos (cut up) 
1 Jalapeno pepper (Seeds removed and cut up) 
1 clove garlic (or more, crushed) 
cilantro (to taste) 
salt (to taste) 
pepper (to taste) 
soy cheese 
olive oil 
Tortillas
Fry in olive oil the Yucca root until just starting to brown, add Eggplant 
and Onions, Jalapeno, Garlic fry until onions just start to brown add Tomilitos 
cook for approx. 2 minutes more.
Spoon into Tortilla and add soy cheese, fold and enjoy.
Also you can add Black olives, tomato slices, avocado or whatever. 

Here is a recipe someone gave my husband a long time ago. It's an idea 
for the coming holiday party season. The person who furnished the recipe 
said that lettuce can be used but that she doesn't because it doesn't stay 
crisp. 

MEXICAN DIP
"You can make this one day before you eat it." 

layer these things and serve with tortilla chips:

canned black beans (drain and rinse)
sour cream [can use vegan sour cream]
salsa
olives (drain) - [green salad olives are an option]
chopped green onion stems [the white part is optional]
shredded mozzarella - can use mild cheddar cheese [or vegan or no cheese]
chopped tomatoes

Next is a "free recipe" from a card I found in an old issue of "Vegetarian 
Times" magazine. http://vegetariantimes.com/

SAVORY TOMATO TART

1 tablespoon extra virgin olive oil
1 large onion, sliced as thin as possible (2 cups)
Pastry for 9-inch pie crust, homemade or purchased
4 ounces goat cheese, crumbled (1 cup) [or vegan substitute]
2 teaspoons coarsely chopped fresh thyme or 1/2 teaspoon dried
3 medium tomatoes, cut into 1/4-inch-thick slices

Preheat oven to 450 degrees F. 
In a skillet, heat oil over medium high heat. Add onion and cook, stirring 
often, until golden brown. Remove from heat. Lay pastry dough flat on an 
ungreased baking sheet. Spread onion evenly on top, leaving a 1-inch 
border. Dot with goat cheese, sprinkle with thyme and some pepper. Place 
tomato slices on top, overlapping slightly. Sprinkle with salt and pepper. 
Fold pastry over topping crimping the edges. Bake until crust is golden, 18 to 
20 minutes.
Per serving: 163 calories 3 grams protein 9 grams fat 
20 grams carbohydrates 0 cholesterol 
131 milligrams sodium 3 grams fiber

The following is from "The Food Goddess" column in the Atlanta Journal- 
Constitution www.ajc.com food section on March 27, 2003. 
"Goddess" is the only name provided for the columnist.

HERBES DE PROVENCE:
"Herbes de Provence is a mixture of fragrant herbs from the south of 
France. These herbs play a major role in flavoring local fare in that region. 
When fresh herbs are out of season, many cooks substitute a dried mixture 
to maintain the traditional regional flavors. The blend generally consists of 
marjoram, basil, sage, thyme, rosemary, savory and fennel seeds. But bay 
leaves, lavender, oregano, and even orange rind are occasionally components.
"There are no exact proportions, so mix to suit your own taste...
"Make sure to use fresh ingredients for better flavor and longer shelf life. 
Remember, dried herbs are at their best within about three months from the 
time the container is opened. The jars should be replaced annually for 
maximum flavor. As herbs age, they lose their volatile oils, so larger amounts 
will be needed to achieve the desired level of seasoning."

HERBES DE PROVENCE (herb mix)

3 tablespoons dried marjoram
3 tablespoons dried thyme
3 tablespoons dried summer savory
1 tablespoon dried basil
1 teaspoon crushed dried rosemary
1/2 teaspoon dried sage
1/2 teaspoon fennel seeds
Combine all ingredients. Store in a tightly sealed opaque container.

This rice and chickpea recipe is from the May 1, 2003 food section of the 
AJC:

BROWN RICE AND CHICKPEA SALAD 
Makes 4 servings
Preparation time: 15 mintes

3 cups cooked brown rice
1 (19-ounce) can chickpeas, drained and rinsed
1 large red bell pepper, cored, seeded and diced
1/4 cup sliced or slivered almonds, lightly toasted
1/4 cup olive oil
1 1/2 tablespoons lemon juice
1 1/2 tablespoons white vinegar
1/2 teaspoon curry powder
1 teaspoon salt
3 tablespoons minced fresh basil
Fluff rice with a fork. Stir in the chickpeas, bell pepper and almonds.
In a small bowl, whisk the oil, lemon juice, vinegar, curry powder and salt 
together. Add the basil. Drizzle the dressing over the rice and mix until the 
salad is evenly coated with dressing. - Adapted from "Cooking With Friends" 
by Amy Lyles Wilson and Jack Bishop (Rutledge Hill Press, $19.95)
I checked Barnes & Noble Online and they didn't have this book new so I 
checked Amazon.com and they didn't seem to have it new. It appears the 
book is out of print, maybe. Amazon.com has it listed used from $6.81 and 
new for $7.98.

Per serving: 348 calories (percent of calories from fat, 50) 
6 grams protein 39 grams carbohydrates 4 grams fiber 20 grams fat 
no cholesterol 536 milligrams sodium

Here is another recipe from the Kroger "Home Basics" magazine, Fall 
2003.
The original recipe called for "rich & meaty...meat sauce.". A vegan 
spaghetti or pasta sauce can be used with a meat substitute. Morningstar 
Farms [see below] has "burger..crumbles" that might work with this recipe.

THAI-STYLE RICE BOWL
Makes 2 servings
prep time: 25 minutes = cook time: 6 minutes

1/3 cup water
1/4 cup creamy peanut butter
1 Tablespoon soy sauce 
1 1/2 cup spaghetti or pasta sauce
1/3 cup frozen peas
1 teaspoon chopped green onions
1/2 teaspoon hot curry powder
2 cups hot cooked rice

1. In 2-quart saucepan, cook water, peanut butter and soy sauce, stirring 
constantly over medium heat until peanut butter is melted. Stir in spaghetti 
or pasta sauce [with meat substitute, if desired], peas, green onions and 
curry powder. Bring to a boil over high heat. Reduce heat to low and 
simmer uncovered, stirring occasionally, 5 minutes or until peas are heated 
through.

2. To serve, evenly spoon rice into two bowls, then evenly top with hot 
mixture. Garnish, if desired, with chopped peanuts and finely chopped 
fresh cilantro.

WEBSITE: When it comes to what soy meatless meat I use, my choice 
tends to be whatever I have a coupon for, and Morningstar Farms 
has tended to be the most generous with their coupons. There 
are some recipes at the website below. On the back of the box, 
there is a small circle with a plant and "100% vegan" so a 
shopper can know if the product inside is vegan..

www.morningstarfarms.com

MORNINGSTAR FARMS® Burger Style Recipe Crumbles 

The following recipe creates a quick vegetarian meal. For a vegan version, 
cook elbow macaroni and add salt and other spices for more flavor.

WEBSITE AND RECIPE: Kraft Foods

VEGETARIAN CHILI MAC 
4 servings

Prep Time: 5 min 
Total Time: 20 min 

1 pkg. (7-1/4 oz.) KRAFT macaroni & Cheese Dinner
1 cup canned kidney beans, drained, rinsed
1 cup canned diced tomatoes
1 teaspoon chili powder 

PREPARE Dinner as directed on package.
ADD remaining ingredients, cook until thoroughly heated, stirring 
occasionally.

Great Substitute: Substitute pinto beans or black beans for kidney beans.
http://kraftfoods.com/

COOKBOOK PUBLISHED BY BARNES & NOBLE:
Purchased for $7.98 at a BN bookstore

"Practical Cooking - Vegetarian" by Fiona Biggs
"...published by Barnes & Noble, Inc., by arragement with 
Parragon" 2003 Barnes & Noble Books. All rights reserved. 

I did a search at BN Online and it appears this book was on sale perhaps 
because the title is being discontinued. I can't imagine why. It's a wonderful 
book with good recipes and great photographs accompanying the recipes. If 
you go to a Barnes & Noble bookstore, you might check to see if they have it 
on sale. 
X X X

The End