Hi Arbor News
 an e-newsletter for vegetarians
V.7 No.11
November 15 , 2007

www.hiarbor.org

CONTENTS:

  • OKRA - information and recipes

  • AICR's MULTI-BEAN MEDLEY

  • VEGETABLE BOUILLON

  • HI ARBOR COOKBOOK

Hello, and welcome back to Hi Arbor.  Today okra is featured plus a multi-bean medley from the American Institute for Cancer Research.  There are okra recipes at the web sites below and the AICR also has many recipes.  Please click reply to send recipes and information for this newsletter.  The next issue of the Hi Arbor News will go out on December 20, 2008
Happy Thanksgiving!
Take care.
          Roxanne

OKRA

"Okra is a plant that produces an edible pod that is eaten as a vegetable. It originated in Africa,  perhaps Ethiopia, and was brought to the Americas with the slave trade. The pods are green, have a ridged skin, and generally a narrow, tapering shape, although some can be almost round. (Pods longer than about 4 inches are likely to be tough and fibrous). In cooking, okra exudes a gummy fluid that often thickens whatever dish it's in."

The above information about okra is from http://www.ochef.com/382.htm

Questions about food are answered at this website and there are recipes.

More okra recipes are at

 http://southernfood.about.com/library/weekly/aa081401b.htm

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BASIC GUMBO   Serves 6

1 onion, chopped
1 green bell pepper, chopped
2 stalks celery, sliced
1 clove garlic, minced, or 1\2 tspn garlic granules
1 Tbspn oil
1-2 Tbspn flour
3 cups water
1 or 1\2 vegetable bouillon cube
1 tspn salt
1\4 tspn black pepper
1\2 tspn red pepper sauce
1 bay leaf
1 small bag frozen cut okra
1 14.5 oz. can diced tomatoes, undrained
1 6 ounce can tomato paste
Cooked rice

In a large pot saute' onion, green pepper, celery and garlic [or add granules later] in oil until onion is tender.  I didn't add the flour to the oil and veggies as the original recipe suggested.  I mixed the flour with a little liquid from the diced tomatoes and water and poured it in with the oil and vegetables, cooking it over a low heat until it started to thicken.

Next stir in the rest of the ingredients except the rice, bring to a boil and simmer 45 minutes uncovered.  This is a basic recipe.  You can add other vegetables.  For a meat substitute, perhaps a cubed flavored tofu or sliced veggie sausage.  Serve with the cooked rice.

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VEGETABLE BOUILLON;:

Edward & Sons Garden Veggie bouillon - it's vegan and gluten free. 
www.edwardandsons.com  It's a product of Switzerland.

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                        AICR's MULTI-BEAN MEDLEY       Serves 6

8 oz. green beans, trimmed and halved crosswise
1 (16 oz.) bag frozen edamame
2 tsp. olive oil
1 cup onion, finely chopped
3 garlic cloves, finely minced
1 bay leaf
Fresh rosemary sprigs, to taste
1 can (15 oz.) unsalted small white beans, such as cannelloni, rinsed and drained
1 medium carrot, diced
1 celery stalk, diced
1 cup [vegetable] broth
Salt and freshly ground pepper, to taste
3 Tbsp. flat-leaf parsley, finely chopped

Bring a pot of salted water to a boil. Add the green beans and cook them at a simmer until they are crisp yet tender, about 4 minutes. Scoop the beans out of the boiling water with a slotted spoon and transfer the beans to a bowl of ice water. When the beans are cool, drain the water.

Return the pot of water to a rapid boil and add the edamame. Cook for 4 minutes, drain and rinse the beans under water. If edamame are in pods, shell them.

In a 4-quart saucepan, heat the olive oil. Add the onion, garlic, bay leaf and rosemary. Cook over low heat, stirring frequently, until the onion is soft, about 4 minutes.

Add the canned white beans, carrots, celery and chicken broth. Bring the mixture to a simmer and cook, covered, for about 10 minutes, stirring occasionally. Add the green beans and edamame and simmer, uncovered, until just heated through. Season to taste with salt and pepper. Stir in the parsley. Discard the bay leaf and rosemary sprigs and serve.


Per serving: 180 calories, 6 g total fat (0 g saturated fat), 23 g carbohydrate, 12 g protein,
9 g dietary fiber, 220 mg sodium.

To see more AICR recipes visit our Recipe Corner. We want to know what you think. Send your questions and comments to recipes@aicr.org. AICR's Diet and Health Guidelines for Cancer Prevention.

The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on diet and cancer prevention and educates the public about the results.

Forward this e-mail message to a friend. Subscribe to AICR's Health-e-Recipes. Unsubscribe from AICR's Health-e-Recipes. Update your e-mail address by sending an e-mail to recipes@aicr.org with  your new and old contact information. This e-mail was sent by AICR to vanpgasa@aol.com

AICR Health-e-Recipes is sent from recipes@aicr.org. Please add this email address to your address book and/or safe list so that it is not filtered out as spam.

Copyright 2007 All Rights Reserved: www.aicr.org
American Institute for Cancer Research, 1759 R Street, NW, Washington, DC 20009
1-800-843-8114

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HI ARBOR COOKBOOK

"Take This Veggie And Stuff It" has recipes for stuffing 21
vegetables from artichokes to zucchini, and if you don't know how
to stuff an artichoke, the book explains.  There are 87 recipes,
some of which have seafood but most are vegetarian. 
Substitutions, measurements and equivalents are listed.  Herbs
and seasonings are defined and there is a glossary of cooking
terms in addition to a list of how much of a fresh spice is needed
versus the same spice in a dry form.

 "Take This Veggie And Stuff It" costs $12.50 per copy plus
$2.50 for shipping and handling, and it can be ordered from Hi
Arbor, Inc.; P. O. Box 265; Oceanville, NJ 08231.  Or from the web
address below.

www.hiarbor.org

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The End