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FEASTING FROM THE GARDEN



TABLE OF CONTENTS

BREADS

Apple Cranberry Quick Bread
Barley Ginger Muffins
Barley Oat Cinnamon Muffins
Barley Rye Bread
Blue Uncheese Garlic Bread
Buckwheat Blueberry Walnut Biscuits
Bulgur Wheat Bread
Cheesy Bread Sticks
Wheatless Ginger Orange Apricot Muffins
Onion Mushroom Bread
Quick Pizza Crust

DESSERTS

Almond Pumpkin Pie
Apple Bread
Apple Plum Date Pie
Very Berry Dessert
Berry Melon Dessert
Blueberry Grape Blackberry Pie
Carob Applesauce Cake
Orange Carob Chip Tofu Pie
Flaky Pie Crust
Marbled Pumpkin and Uncheese Cake
Walnut Pear Cake

DIPS AND SAUCES AND DRESSINGS AND UNCHEESE

Artichoke Dill Dip
Classic Basil Pesto
Beet Dressing
Herbes de Provence
Italian Seasoning
Kiwi Orange Dressing
Vegan Unmayonnaise
Mushroom Gravy
Orange Raspberry Dressing
Salsa
Seasoned Flour
Tofu Cream Uncheese
Tofu Mushroom Pate
Tofu Sour Uncream
Tomato Sauce

OVEN DISHES

Artichoke Casserole
Summer Barley Tart
Campfire Casserole
Baked Kale and Artichoke Hearts
Alsatian Mushrooms
Mushroom, Pepper, and Tomato Bake
Crustless Pepper Zucchini Tart
Pesto Stuffed Portabellas
Pissaladiere
Roasted Vegetables with Romesco Sauce

SALADS

Apple Walnut Salad with Maple Vinaigrette
Asian Spring Salad
Barley, Spinach, and Tomato Salad
Bean and Kamut Salad
Bean and Macaroni Salad
Bean and Potato Salad
Ohio Unchicken Salad
Citrus Salad
Fruit and Cabbage Slaw
Papaya Avocado Salad
Sesame Cabbage Salad
Tomato Basil Salad
Watercress Arugula Salad

SIDE DISHES

Apple Raisin Chutney
Marinated Asparagus
Asparagus with Creamy Basil Sauce
French Style Cauliflower
Chickpeas with Root Vegetables
Citrus Snow Peas
Kale Parmesan
Ginger Broccoli
Shoon Chow Saang Choy
Wagon Wheel Vegetables

SOUPS AND STEWS

Chilled Asparagus Soup
Avocado Soup
Barley Chickpea Soup
Barley Vegetable Soup
Doggy Chili
First Snow Soup
Lentils, Potatoes, and Greens
Pasta e Fagioli
Pepper Tomato Soup
Seitan Bourguignonne
Tomato Basil Soup

STOVE TOP DISHES

Apple, Potato, Carrot Stir-Fry
Asparagus, Shiitakes, and Tofu with Ginger and Sesame
Asparagus and Squash with Bolognese Sauce
Beans and Rice
Chickpeas and Chard
Lemon Unchicken with Rice and Artichokes
Lemony Linguine with Green Beans and Artichoke Hearts
Asian Noodles
Orange Tofu
Double Sauced Ziti

GLOSSARY


BIBLIOGRAPHY

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ABOUT THE AUTHOR


OTHER BOOKS BY VILA SPIDERHAWK


SNEAK PEEK

BREADS

Apple Cranberry Quick Bread
Yield: 1 loaf
  • 1 cup ground flaxseeds (use a spice mill or a coffee grinder)
  • 1 cup ground oats (use a spice mill or a coffee grinder)
  • 2 cups whole-wheat flour
  • 1 TBS aluminum-free baking powder
  • 1 tsp. baking soda
  • 1 tsp. ground cinnamon
  • 1/4 tsp. ground allspice
  • 1 recipe Tofu Sour Uncream
  • 1 cup soymilk
  • 1/2 tsp. almond extract
  • 2 TBS almond oil
  • 2 unpeeled apples, cored and minced (pulse in a food processor)
  • 3/4 cup dried cranberries, minced (pulse in a food processor)
  • Pam
Preheat oven to 400 degrees. Stir together first 7 ingredients in a large bowl. Process Tofu Sour Uncream and next 3 ingredients in a blender until smooth. Stir into dry ingredients just until uniformly moist. Stir in apples and cranberries. Spray a 10” iron skillet or pie pan with Pam. Press dough into skillet or pan. Bake 40 minutes or until a toothpick inserted in the middle comes out clean.

* Although nobody can guarantee protection against asthma, research suggests that eating plenty of fruits and vegetables can significantly reduce your risk. For instance, a study in Australia found that people who ate the most apples and pears reduced their chances of suffering from this breath-robbing disorder.
- Energy Times October 2004, p 14

While soy offers modest amounts of omega-3 essential fatty acids, flaxseed contains five times as much as any other commonly available plant food. These fatty acids are "essential" for health and survival, but the human body is incapable of producing them. They must be obtained from food.
- Estrogen the Natural Way by Nina Shandler, Introduction, p xxiv

Every soy product ever produced--soymilk, soy nuts, soybeans, textured vegetable protein, plus those fake sausages and hamburgers--contains plant estrogen. While an overabundance of strong estrogens places us in harm's way, weak estrogens found in soy products and flaxseeds may offer some protection from their more toxic family members. These weak estrogens appear to latch onto estrogen receptor sites in our breasts and uterus. Once they latch on, they seem to stand guard, making it more difficult for the potentially destructive estrogens to get in and wreak havoc.
- Estrogen The Natural Way by Nina Shandler, p 7, 8



Barley Ginger Muffins

Yield: 12 muffins
  • 1 cup ground flaxseeds (use a spice mill or a coffee grinder)
  • 1 cup ground oats (use a spice mill or a coffee grinder)
  • 1 cup barley flour
  • 1 TBS aluminum-free baking powder
  • 1 recipe Tofu Sour Uncream
  • 1/2 cup soymilk
  • 1/4 cup almond oil
  • 1/4 cup minced crystallized ginger (pulse in a food processor)
  • 1 tsp. ginger powder
  • 2 eggs or egg replacer equivalent to 2 eggs
  • 1/2 cup raisins
  • Pam
Preheat oven to 375 degrees. Stir together first 4 ingredients in a large bowl. Process Tofu Sour Uncream and next 5 ingredients in a blender until smooth. Stir into dry ingredients. Stir in raisins. Spray a muffin pan with Pam. Fill muffin cups 3/4 full. Bake 18-20 minutes or until a toothpick inserted in the middle comes out clean.

* Besides being high in disease-fighting antioxidants, ginger aids digestion, eases nausea, and possesses anti-inflammatory activity. Inflammation contributes to cardiovascular disease, cancer, Alzheimer’s disease, and arthritis. So add minced ginger to your food and brew up a cup of ginger tea.
- Healthy Ideas September 2005, p 9

The type of fiber that exerts the most beneficial effects on blood sugar control is the water-soluble form. Particularly good sources of water-soluble fiber are legumes, oats, nuts, seeds, pears, apples, and most vegetables.
- Beat Diabetes Naturally by Michael Murray, ND. and Michael Lyon, MD., p 81

Diets rich in whole grains have been shown to be helpful in both prevention and treatment of diabetes.
- Beat Diabetes Naturally by Michael Murray, ND. and Michael Lyon, MD., p 145



Barley Oat Cinnamon Muffins

Yield: 12 muffins
  • 1 TBS lemon juice plus soymilk to make 1 cup
  • 1 cup ground flaxseeds (use a spice mill or a coffee grinder)
  • 1 cup ground oats (use a spice mill or a coffee grinder)
  • 1 cup barley flour
  • 1 TBS aluminum-free baking powder
  • 2 tsp. ground cinnamon
  • 1/4 cup almond oil
  • 1 egg or egg replacer equivalent to 1 egg
  • 1 tsp. vanilla extract
  • 2 TBS honey
  • 1 cup raisins
  • Pam
Preheat oven to 375 degrees. Stir together lemon juice and soymilk in a cup. Let sit 5-10 minutes. Meanwhile stir together flaxseeds and next 4 ingredients in a large bowl. Process lemon milk, oil, and next 3 ingredients in a blender until smooth. Stir into dry ingredients just until uniformly moist. Stir in raisins. Spray a muffin pan with Pam. Fill muffin cups with batter. Bake 15-17 minutes or until a toothpick inserted in the middle comes out clean.

* Like flaxseeds, barley contains lignans, compounds that have antioxidant ability and thus provide protection against many diseases. Lignans can help prevent tiny blood clots from forming, further reducing the risk of heart disease.
- New Foods for Healing by Selene Yeager, p 79

A study at the Human Nutrition Research Center in Beltsville, Maryland, led by Richard Anderson, Ph.D., stated that if you use 1/2 teaspoon of cinnamon daily it can make cells more sensitive to insulin. Therefore, the study claims, the cells convert blood sugar to energy. The research showed that after 40 days of taking various amounts of cinnamon extracts, diabetics experienced not only lower blood sugar spikes after eating, but major improvement in signs of heart health.
- Eat to Beat Diabetes, Diane Gilroy, Managing Editor, p 5

Barley, known as a "heart medicine" in the Middle East, reduces cholesterol, has antiviral and anticancer activity, and contains potent antioxidants, including tocotrienols.
- Food--Your Miracle Medicine by Jean Carper, p 474

Oats help to stabilize blood sugar, have estrogenic and antioxidant activity and contain psychoactive compounds that may combat nicotine cravings and have antidepressant powers.
- Food--Your Miracle Medicine by Jean Carper, p 484



Barley Rye Bread

Yield: 2 loaves
  • 1+1/2 cups vegetable broth
  • 1/2 cup hulled barley (not pearled)
  • 2 packages active dry yeast
  • 1 cup warm vegetable broth (110 degrees)
  • 1 cup ground flaxseeds (use a spice mill or a coffee grinder)
  • 3 cups rye flour
  • 3 cups whole-wheat flour
  • 1 cup ground oats (use a spice mill or a coffee grinder)
  • 1/2 cup soy flour
  • 3 TBS caraway seeds
  • 2 cups soymilk
  • 2 TBS olive oil
  • Pam
  • 1/3 cup quick oats
Bring broth to boiling in a saucepan. Stir in barley. Reduce heat, cover, and simmer 1 hour or until barley is tender and broth is absorbed. Dissolve yeast in warm broth. Let sit 5-10 minutes or until foamy. If mixture fails to foam discard and begin again. Stir together ground flaxseeds and next 5 ingredients in a large bowl. Stir in soymilk, oil, and yeast mixture. Turn onto a floured surface and knead until smooth and elastic, adding a little water if dough is too dry or a little flour if it is sticking to your hands. Spray a large bowl with Pam. Place dough in bowl, turning once to coat both sides. Cover with a clean, damp cloth and let rise in a warm place 1 hour. Punch down. Cut dough in half and shape into two loaves. Spray two loaf pans with Pam. Sprinkle work surface with oats and roll each loaf in oats, pressing to affix the oats. Place one loaf in each pan. Cover with a clean, damp cloth and let rise in a warm place 1 hour. Preheat oven to 350 degrees. Bake 60-70 minutes.

* To lower cholesterol, you need the whole soybean with its unique protein, phytates, and isoflavones, which may all act together. In other words, supplements may help a little, but consuming whole soybeans or soy products helps more.
- Outsmart Cholesterol, Catherine M. Cassidy, Editor in Chief, p 17

Flaxseed is one of the most potent sources of heart-healthy omega-3 fatty acids. Canadian studies indicate that adding flaxseed to your diet on a regular basis can reduce the development of heart disease by 46% while helping to keep red blood cells from clumping together and forming a clot that can block an artery.
- Outsmart Cholesterol, Catherine M. Cassidy, Editor in Chief, p 51

Whole grains provide extra fiber, the closest thing to a weight loss magic bullet. Not only does it fill you up quickly with fewer calories, but it also eliminates some of the calories you eat! Fiber whisks calories through your system so quickly that some never have a chance to end up on your hips.
- Outsmart Cholesterol, Catherine M. Cassidy, Editor in Chief, p 60

Barley can lower cholesterol, reduce the formation of blood clots, improve digestion, and reduce the risk of cancer.
- New Foods for Healing by Selene Yeager, p 79


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