Sneak Peak Vegetarian Delights
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Vegetarian DelightsComment about Vegetarian DelightsVegetarian Delights is a "must have" cookbook for those who want delicious meals while returning to a healthy lifestyle. Vila Spiderhawk has definitely surpassed her skills as a writer and gourmet cook. She has not only put together a superb cookbook but there is great information about the ingredients used in each recipe. Vegetarian Delights will be a cookbook that I will use over and over for many years.~Loreen Silvarahawk TABLE OF CONTENTSBREADSApple Walnut Muffins"Cheddar" Ranch Bread Chive Garlic Casserole Bread Multi-Seed, Multi-Grain Bread Onion Garlic Mushroom Bread Orange Bran Flax Muffins Pear Scones Rye Bread Irish Soda Bread Soy Oat Corn Biscuits Soy Onion Rye Bread Tomato Biscuits DESSERTSAlmond Orange Apricot PuddingApricot Whip Banana Cake Cherry Almond Dessert Gingered Apple and Apricot Dessert Flaky Pie Crust Pumpkin Bread Marbled Pumpkin Uncheesecake Strawberry Pudding Walnut Coffee Cake DIPS AND SAUCES AND DRESSINGS AND UNCHEESEBetter BoursinCucumber Chive Dressing Ginger Miso Dip Gooda Gouda Herbes de Provence Italian Seasoning Orange Ginger Sauce Ya Gotta Ricotta Spiced Tofu Topping Tofu Cream Uncheese Tofu Sour Uncream Vegan Unmayonnaise Ranch Dressing Salsa Tomato Sauce OVEN DISHESAcorn Squash with BarleyRoasted Asparagus Vinaigrette Broccoli with Mushrooms and Wild Rice Broccoli and Mushroom Quiche Unchicken Grillers with Tomatoes and Peppers Pea and Spinach Quiche Marinated Portabellas Portabella Sandwiches Potato Lasagna Twice Baked Potatoes Spinach, Beans, and Rice Spinafel Tomato Linguine Sweet Potato Casserole Sweet Potato and Squash Au Gratin Unturkey Pot Pie Unturkey Roast with Mushroom Gravy SALADSAutumn SaladCabbage, Fruit, and Walnut Slaw Coleslaw with Avocado Dressing Cranberry Relish Cranberry Pear Unturkey Salad Fruit and Cabbage Slaw Fruit and Vegetable Salad Pea and Pepper Salad Pear and Walnut Salad Salade Niçoise sans Poissons Three Italian Sisters SIDE DISHESBroccoli with Ginger and Sesame SeedsBraised Cabbage Green Beans with Sun Dried Tomatoes and Basil Kale with Squash and Mushrooms Orange Brussels Sprouts Orange Spinach Potatoes and Kale Confetti Rice Snow Peas Almondine Lickety Split Spinach Tomato Artichoke Squash SOUPS AND STEWSBean and Barley SoupCheesy Soup with Parsley Creamy Celery Soup Harvest Soup Kamut and Lentil Soup Lentil Soup Mushroom Bisque Vila's Onion Soup Pea Soup Squash and Mushroom Chili Elegant Creamy Wild Rice Soup STOVE TOP DISHESCrucifer Stir-FryEscarole, Beans, and Bow Ties Fettuccine with Red Bean Sauce Ginger Miso Soba Harvest Soba Kale and Veggie Stir-Fry Mushrooms, Chard, and Wild Rice Pasta with Avocado Pesto Pasta and Beans with Spinach Rotini with Beans and Romaine Penne with Wild Mushroom Ragu Spaghetti Squash and Asparagus GLOSSARYBIBLIOGRAPHYABOUT THE AUTHOROTHER BOOKS BY VILA SPIDERHAWKSNEAK PEEKBREADSApple Walnut MuffinsYield: 12 muffins
The quercetin in apples--which was called "the most important flavonoid" by the peer-reviewed journal Nutrition and Cancer--is highly anti-inflammatory, making it very useful in helping to calm the symptoms of asthma (and allergies). It's also found in onions, berries, tea, and red wine. - The Most Effective Natural Cures on Earth by Jonny Bowden, Ph.D., C.N.S., p 102 Research shows that if you use 1/2 tsp of cinnamon daily it can make cells more sensitive to insulin. Therefore, the cells convert blood sugar to energy. This research showed that after 40 days of taking various amounts of cinnamon extract, diabetics experienced not only lower blood sugar spikes after eating, but major improvements in signs of heart health. Glucose, triglycerides, and LDL (bad) cholesterol levels all decreased. - Eat to Beat Diabetes, Diane Gilroy, Managing Editor, p 5 Studies show that people who eat nuts regularly have lower rates of heart disease than people who don't eat them. Even among the healthiest eaters, the ones who also eat nuts have the best health record. - Eat to Beat Diabetes, Diane Gilroy, Managing Editor, p 8 The normal digestive process produces bile acids that may stimulate cancer growth. Also, known carcinogens from the environment are constantly moving through our bodies. These carcinogens, often from traces of pesticides in foods, are an unfortunate and unavoidable fact of modern life. Eating lots of fiber, particularly wheat bran [found in whole-wheat flour], creates bulkier stools. These move through the colon faster, picking up unwanted chemicals as they go and moving them out of the system faster. That tremendously improves the chances of avoiding cancer. - Healing Foods from the Bible by Bernard Ward, p 88 "Cheddar" Ranch BreadYield: 2 loaves
To show off your rainbow of colorful produce to best advantage, set your fruits and vegetables against a beige background of whole grains, such as oats, whole wheat and brown rice. Whole grains provide a whole lot of fiber, both the kind that keeps the digestive tract moving and the kind that helps lower cholesterol. Both help fill you up with fewer calories than refined grains. What's more, refined grains send blood sugar (glucose) into orbit--your body doesn't see a lot of difference between white bread or pasta and sugar itself. Whole grains help keep glucose under control. - Energy Times March 2005 P 34 Flaxseed contains about 18 percent protein. Three tablespoons of seed have 75.9 mg of calcium and about 300 mg. of potassium. The seed also contains iron and B vitamins. A 3-tablespoon serving contains 15 percent of the recommended daily minimum of iron, 2 percent of niacin, 4 percent of thiamine, and 4 percent of riboflavin. In addition, flaxseed contains boron, one of those newly touted, hard-to-get micronutrients. Recent studies suggest that boron may be essential for bone strength and may even have some estrogenic effects. - Estrogen the Natural Way by Nina Shandler, pp 36-37 Research proves that soy foods help lower cholesterol and reduce the risk for heart disease. In fact, the FDA allows food manufacturers of soy protein products to say so on their product labels. - Outsmart Cholesterol, Catherine M. Cassidy, Editor-in Chief, p 18 Chive Garlic Casserole BreadYield: 1 loaf
Selenium is an anticancer antioxidant and works best with vitamin E. Brewer's yeast, Brazil nuts, whole grains, and brown rice are excellent sources. - Healthy Ideas August 2005, p 11 Chives will grow and thrive on a sunny windowsill. Along with their cousins, garlic, leeks, and onions, chives help prevent cancer and treat high blood pressure. - The Green Pharmacy by James A. Duke, PhD., p 16 Most seeds, including barley, contain natural chemicals called protease inhibitors. And significantly, these tiny powerhouses go after cancer-causing agents in our bodies and help head them off before cancers can begin to form. - Healing Foods from the Bible by Bernard Ward, p 18 Garlic is a top source of chromium, which influences the regulation of serotonin, the brain's so-called happiness chemical. - Prevention, January 2012, David Zinczenko, Editorial Director, p 59 After Canadian researchers found that flaxseed reversed lupus-induced kidney disease in laboratory animals, they went a step further and gave flaxseeds to nine lupus patients with serious kidney disease. The results were encouraging: the flaxseed caused laboratory tests of kidney function to improve dramatically. Researchers speculate that the lignans in flaxseed are responsible for the dramatic results. - Eat to Heal by Kristine M. Napier, M.P.H., R.D., L.D., p 154 Multi-Seed, Multi-Grain BreadYield: 2 loaves
Among other health benefits of flaxseeds, the lignans they offer contain a substance - platelet activating factor (PAF)-receptor antagonists - which prevent tiny blood clots from forming in the blood. Such tiny clots can damage and clog the tiny blood vessels of the kidneys, thereby reducing the life-giving blood supply and ultimately causing kidney damage. It's also possible that the alpha-linolenic acid (an omega-3 fatty acid) in flaxseed plays some role in reducing inflammation. - Eat to Heal by Kristine M. Napier, M.P.H., R.D., L.D. P. 73 Eating oats regularly may reduce insulin resistance and help stabilize blood sugar. The fiber in oats also lowers blood cholesterol levels and thus reduces your risk of heart disease. - Outsmart Diabetes, Cindi Caciolo, Editor, p 20 Soy's health benefits come from its protein, isoflavones (estrogen-like substances for which soy is the only major food source), fiber, and omega-3 fatty acids. Isoflavones help stabilize blood sugar and reduce insulin resistance as well as protect and maintain bone strength. - Outsmart Diabetes, Cindi Caciolo, Editor, p 22 Barley is effective at shutting down the liver's production of the bad LDL cholesterol that does so much damage to our arteries--and that can cause strokes and heart attacks. - Healing Foods from the Bible by Bernard Ward, p 17 |
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