HI ARBOR
an e-newsletter for vegetarians
V.3 No.11
November 20, 2003

Kraftfoods.com

Parade magazine

Bush's ad recipe

Atlanta Journal-Constitution

Vegetarian Resource Group www.vrg.org

www.ajc.com

Kroger - Hot drinks

Kroger - Desserts

Hello, and welcome back to the Hi Arbor. Today's issue contains only 
recipes. I hope each of you will find something you like. The next issue will 
go out on December 18, 2003.
Take care and have a wonderful Thanksgiving!
Roxanne
HiArborNews@aol.com

First there are three dip recipes from Kroger Plus Home Basics Winter 2003.

SPINACH DIP 
Makes 4 cups 
Prep time: 10 minutes Chill: 2 hours

1 package (10 oz.) frozen chopped spinach, thawed and 
squeezed dry
1 container (16 oz.) sour cream [or soy substitute]
1 cup mayonnaise [or vegan substitute]
1 package Knorr Recipe Classics Vegetable Soup, Dip and 
Recipe mix
1 can (8 oz.) water chestnuts, drained and chopped (optional)
3 green onions, chopped (optional)

1. In medium bowl, combine all ingredients. Cover and chill 2 
hours to blend flavors.
2. Stir before serving. Serve with your favorite dippers.

HOT ARTICHOKE DIP 
Makes 2 1/2 cups 
Prep time: 5 minutes Bake time: 25 minutes

1 can (14 oz.) artichoke hearts, drained and chopped
1 cup mayonnaise [or vegan substitute]
1 cup (about 4 oz.) grated parmesan cheese [or vegan 
substitute]
1 clove garlic, finely chopped, or 1/4 tsp. Lawry's Garlic 
Powder with Parsley (optional)

1. Preheat oven to 350 degrees F. In 1-quart casserole, 
combine all ingredients.
2. Bake uncovered 25 minutes or until heated through.

MEDITERRANEAN BEAN DIP 
Makes 3 1/2 cups 
Prep time: 10 minutes Chill time: 2 hours

2 cans (16 oz. ea.) chick peas/garbanzo beans, rinsed and drained
1 envelope Lipton Recipe Secrets Onion Recipe Soup & Dip Mix
2/3 olive oil
1/4 cup lemon juice
2 Tbsp. chopped fresh parsley
1 Tbsp. sesame seeds, toasted (optional)

1. In food processor or blender, process all ingredients until 
almost smooth.
2. Cover and chill at least 2 hours. Serve, if desired, with pita 
bread cut into wedges.

Kroger Plus Home Basics Winter 2003

SOUTHERN PECAN CORNBREAD STUFFING 
Makes 8 servings 
Prep time: 5 minutes cook time: 35 minutes

5 cups dry cornbread stuffing mix
1 package Knorr Recipe Classics Leek Soup, Dip and Recipe 
Mix
1/2 cup margarine
1 cup coarsely chopped pecans
1 package (10 oz.) frozen whole kernel corn, thawed and 
drained
1 cup hot water
1 cup orange juice

1. Preheat oven to 350 degree F. In large bowl, combine 
stuffing mix and recipe mix.
2. In 8-inch skillet, melt margarine over medium heat and 
cook pecans, stirring occasionally, 5 minutes or until golden.
3. Add corn, water, orange juice and pecan mixture to 
stuffing; toss until moistened. Spoon into 2-quart 
casserole sprayed with nonstick cooking spray. Cover 
and bake 30 minutes or until heated through.

Kraftfoods.com

LEMON DIJON GREEN BEANS AMANDINE 
Serves 4
Prep Time: 5 min Total Time: 10 min

1 lb. fresh or frozen whole green beans 
2 Tbsp. margarine or butter 
2 Tbsp. lemon juice 
2 Tbsp. GREY POUPON Dijon Mustard 
1/4 to 1/2 tsp. dill weed 
2 Tbsp. PLANTERS Sliced Almonds, toasted 

COOK and stir beans in margarine in large skillet on medium-high heat 
just until tender-crisp. ADD lemon juice, mustard and dill; toss well. Heat 
thoroughly. Sprinkle with almonds before serving. 

http://www.kraftfoods.com/main.aspx?s=&task=NewsLetter&cid=81384160

This recipe comes from the November 16, 2003, issue of Parade 
magazine. The turkey can be replaced with soy breakfast links or patties. 
The poached eggs the recipe calls for are optional.

MEATLESS HASH 
Serves 6

2 boiling potatoes (8 ounces each), cut into 1/4-inch dice
1 tablespoon unsalted butter [or vegan margarine]
3 tablespoons olive oil (more if needed)
1 onion, cut into 1/4-inch dice
1 red bell pepper, cut into 1/4-inch dice
1 yellow bell pepper, cut into 1/4-inch dice
1 teaspoon fresh thyme or 1/2 teaspoon dried
1/4 cup chopped flat-leaf parsley
Salt and freshly ground pepper, to taste
2 scallions (with 3 inches of green left on), thinly sliced

1. Place the potatoes in a saucepan and cover with salted water. Bring to a 
boil, reduce heat and simmer until just tender, about 10 minutes. Drain 
and remove to a bowl. Set aside.
2. Melt the butter or margarine with 1 tablespoon of olive oil in a large skillet 
over low heat. Add the onion and peppers; cook until wilted, stirring, about 
5 to 7 minutes. Add to the potatoes along with any soy meat, the thyme, 
3 tablespoons of parsley, salt and pepper. Combine gently with a rubber 
spatula.
3. Cook the hash in two batches: Place a tablespoon of oil in a large skillet 
(12-inch) over medium-low heat. Add half of the hash and spread it evenly 
in the skillet. Place a heavy lid or plate on top of the hash to weight it 
down. Cook the hash for 10 minutes or until browed. Remove the weight 
and turn the hash over with a large spatula. (The hash will not form a solid 
pancake.) Cook until the other side has browned slightly, about 5 
minutes. Repeat with the second batch.
4. To serve, divide the hash among 6 plates and top each portion with a 
poached egg. Garnish with the scallions and remaining parsley.

"From the kitchen of Bush's" -this recipe comes from an ad.

BLACK BEAN SALAD 
Serves 6-8

1 red bell pepper, diced
1 green bell pepper, diced
1 yellow bell pepper, diced
1/2 cup red onion, diced
1 can (15 oz.) corn, drained
1 clove garlic, minced
1 tsp. cilantro
1/4 cup olive oil
4 tbsps. red wine vinegar
1 tsp. lime juice
1 can (15 oz.) black beans, drained
Salt and pepper, to taste
Tortilla chips
1. In a salad bowl, combine peppers, onion, corn, garlic and cilantro.
2. Add olive oil, vinegar, lime juice, salt and pepper to taste, and toss.
3. Add black beans, toss well and serve with tortilla chips.

Atlanta Journal-Constitution, July 24, 2003 edition www.ajc.com

ZESTY CARROTS 
Makes 6 servings
Preparation time: 15 minutes Cooking time: 20-30 minutes

8 carrots, sliced
1/2 cup mayonnaise
1/4 cup water
3 tablespoons minced onion
2 tablespoons horseradish
1/2 teaspoon salt
1/4 teaspoon pepper
Preheat oven to 375 degrees F. 
In a saucepan, boil carrots until just tender. Drain and transfer carrots to a 
small shallow baking dish. Set aside.
Meanwhile, in a bowl, combine mayonnaise, water, onion, horseradish, salt 
and pepper. Pour over carrots, but don't stir. Bake for 15 to 20 minutes.

Per serving: 177 calories (percent of calories from fat, 75) 1 gram protein 
11 grams carbohydrates 3 grams fiber 16 grams fat 
6 milligrams cholesterol 321 milligrams sodium.

Vegetarian Journal Issue four 2003 The Vegetarian Resource Group.
"Indonesian Cuisine" by Nancy Berkoff, RD, EdD, CCE www.vrg.org

GULAI DUAN BAYEM (SPINACH IN COCONUT MILK) 
Serves 4-5

1 cup coconut milk
1 Tablespoon seeded and chopped fresh green chilies
1 clove garlic, minced
1/2 cup chopped onions
1 1/2 pounds fresh spinach (about 8 cups), cleaned
In a deep frying pan or Dutch oven, combine coconut milk, chilies, garlic, 
and onions. Bring to a boil. Allow to boil for 2 minutes. Add spinach, and 
cook quickly, stirring about 2 minutes. The spinach will cook rapidly in the hot 
liquid. When spinach is tender, serve immediately.

Total calories per serving: 53 Fat: 1 gram Carbohydrates: 9 grams 
Protein: 5 grams Sodium: 177 milligrams 
Fiber: 2 grams 

AJC, November 6, 2003 edition www.ajc.com

SWEET POTATO AND CARAMELIZED ONION SALAD 
Serves 4
Preparation time: 20 minutes Cooking time: 15-20 minutes

2 large sweet potatoes, peeled, quartered and cut into 
1/4-inch thick slices
1 large sweet onion, sliced into thin wedges
1/4 cup olive oil
1 teaspoon kosher salt, or to taste
1 teaspoon granulated garlic, or to taste
1/2 teaspoon black pepper, or to taste
2 tablespoons honey (sourwood recommended)
1 to 2 tablespoons lemon juice
1/4 cup chopped parsley
Preheat oven to 425 degrees F. In a bowl, toss sweet potatoes and onion 
in olive oil to coat. Season with salt, garlic and pepper and toss again.
Spread mixture on a parchment- or foil-lined baking sheet and roast until 
potatoes and onions are just tender and begin to brown along the edge. 
Transfer to a large bowl and toss with honey and 1 tablespoon lemon juice. 
Taste and adjust seasonings and lemon juice if necessary. Add parsley and 
toss again Cool slightly and serve.
Per serving: 238 calories (percent of calories from fat, 51) 2 grams protein 
28 grams carbohydrates 3 grams fiber 14 grams fat 
no cholesterol 482 milligrams sodium

AJC, October 16, 2003 edition www.ajc.com

ROASTED CAULIFLOWER WITH PINE NUTS AND RAISINS 
Serves 6
Preparation time: 5 minutes Cooking time: About 30 minutes

1/4 cup golden raisins
1 head cauliflower
4 garlic cloves
1/4 cup pine nuts
2 to 3 tablespoons olive oil
Salt and pepper
2 to 3 whole thyme sprigs
1/4 cup Japanese bread crumbs
2 teaspoons butter [or vegan margarine]
Preheat oven to 400 degrees F. Cover raisins with hot tap water in a small 
bowl and set aside. Remove leaves and core from cauliflower, and then break 
into florets. Cut larger florets into halves or quarters so that they have a fairly 
uniform size. Smash garlic cloves with the back of a chef's knife and discard 
papery husk. Place cauliflower florets, smashed garlic cloves ad pine nuts in 
a heatproof baking dish, drizzle with 2 tablespoons oil and toss well with a 
spoon to coat. Spread in a single layer, season with salt and pepper, and 
place thyme sprigs on top. Bake for 10 minutes; turn the florets with a 
spatula. If mixture seems very dry, add a splash more oil and toss. Bake 10 
minutes more. Turn again with spatula and bake an additional 5 to 10 
minutes, watching closely. The cauliflower should have caramelized edges, 
and the nuts should be well browned. Drain raisins and toss with the 
cauliflower.
Turn oven to broil. Remove thyme sprigs and garlic cloves. Push mixture 
together so that cauliflower florets are still in a single layer but touching 
closely. Carefully distribute the crumbs over the top and dot with butter [or 
margarine]. Broil 6 inches from the element just until crumbs brown, about 2 
minutes. Serve hot, warm or at room temperature, but don't refrigerate.

Per serving: 141 calories (percent of calories from fat, 53) 4 grams protein 
14 grams carbohydrates 3 grams fiber 9 grams fat 
3 milligrams cholesterol 50 milligrams sodium

Here are three hot drink recipes from Kroger Plus Home Basics Winter 2003.

WARM FRUITY GREEN TEA SIPPER 
2 servings 
Prep time: 5 minutes Cook time: 5 minutes

1 cup apple juice
1 cup apricot nectar
3 green tea bags
In small saucepan, bring juice and nectar to a boil; remove from heat. Add 
tea bags; cover and brew 2 minutes. Remove bags. Serve in mugs. Garnish, 
if desired, with apple slices.

FIRESIDE WARMER 
4 servings 
Prep time: 5 minutes Cook time: 7 minutes

1 1/3 cups water
3 regular or decaf orange pekoe tea bags
1 cinnamon stick, broken
3 whole cloves
1/3 cup sugar
1 1/3 cup cranberry juice cocktail
1 cup dry red wine

In medium saucepan, bring water to a boil. Add tea bags and spices; 
cover and brew 5 minutes. Remove tea bags. Stir in sugar, cranberry juice 
and wine; heat through. Remove spices and garnish, if desired, with orange
wedges.

HOT CHAI-STYLE GREEN TEA 
2 servings 
Prep time: 5 minutes Cook time: 5 minutes

1 cup milk [or rice or soy milk]
1 cup water
1/4 cup firmly packed brown sugar
1/2 tsp. ground cinnamon
1/4 tsp. ground ginger
1/8 tsp. allspice
2 green tea bags
In medium saucepan, bring milk and water to a boil. Stir in remaining 
ingredients. Reduce heat to low and simmer uncovered for 3 minutes. 
Remove tea bags and strain. Serve immediately. Garnish, if desired, with 
cinnamon sticks.

Last are two dessert recipes from Kroger Plus Home Basics Winter 2003.

BROWN SUGAR SHORTBREAD 
16 servings 
Prep time: 10 minutes Bake time: 45 minutes

1 cup (2 sticks) I Can't Believe It's Not Butter Spread 
[or vegan substitute]
1/4 cup firmly packed light brown sugar
2 cups all-purpose flour
1/3 cup semi-sweet chocolate chips, melted

1. Preheat oven to 325 degrees F. Grease 9-inch round cake pan; set aside.
2. In a large bowl, with electric mixer, beat spread or margarine and sugar 
until light and fluffy, about 5 minutes. Gradually add flour and beat on low 
until blended. Spread into prepared pan, pressing into even layer. With 
knife, score (lightly cut) surface into 16 pie-shape wedges.
3. Bake 45 minutes or until golden. On a wire rack, cool 20 minutes; remove 
from pan and cool completely. To serve, pour melted chocolate into small 
plastic storage bag. Nip corner and drizzle chocolate over shortbread. 
Cut into wedges.

SKIPPY QUICK COOKIES 
Makes 2 dozen cookies Prep time: 10 minutes Bake time: 8 minutes

1 cup Skippy Creamy Peanut Butter
1 cup sugar
1 egg, slightly beaten
1 tsp. vanilla extract

1. Preheat oven to 325 degrees F. In medium bowl, combine all ingredients. 
Shape dough into 1-inch balls. On ungreased baking sheets, arrange 
cookies 2 inches apart. With fork, gently flatten each cookie and press 
crisscross pattern into top.
2. Bake 8 minutes or until lightly browned and slightly puffed. Immediately 
top, if desired, with sprinkles, chocolate chips or chocolate candies. On 
wire rack, cool completely before removing from baking sheets.

The End