Sneak Peak Vegetarian Delights


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Vegetarian Delights



Comment about Vegetarian Delights

Vegetarian 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 CONTENTS

BREADS

Apple 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

DESSERTS

Almond Orange Apricot Pudding
Apricot 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 UNCHEESE

Better Boursin
Cucumber 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 DISHES

Acorn Squash with Barley
Roasted 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

SALADS

Autumn Salad
Cabbage, 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 DISHES

Broccoli with Ginger and Sesame Seeds
Braised 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 STEWS

Bean and Barley Soup
Cheesy 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 DISHES

Crucifer Stir-Fry
Escarole, 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

GLOSSARY

BIBLIOGRAPHY

ABOUT THE AUTHOR

OTHER BOOKS BY VILA SPIDERHAWK

SNEAK PEEK

BREADS

Apple Walnut Muffins

Yield: 12 muffins
  • 1 TBS lemon juice plus soymilk to make 2/3 cup
  • 2 cups whole-wheat flour
  • 1/2 cup ground flaxseeds (use a coffee grinder)
  • 1 tsp. baking soda
  • 1/4 tsp. ground ginger
  • 1/4 tsp. ground cinnamon
  • 1/4 tsp. ground allspice
  • 1/4 tsp. ground nutmeg
  • 3 TBS quick oats
  • 2 eggs or egg replacer equivalent to 2 eggs
  • 1 cup plus 2 TBS thawed apple juice concentrate
  • 1 large unpeeled tart apple, diced
  • 1/3 cup chopped walnuts
  • Pam
Preheat oven to 375 degrees. Let lemon-milk sit for at least 5 minutes. In a large bowl combine flour and next 7 ingredients. In a small bowl whisk together lemon milk, egg replacer, and apple juice concentrate. Stir into flour mixture just until uniformly moist. Stir in apple and walnuts. Spray a muffin pan with Pam. Spoon batter into muffin pan cups. Bake 25 minutes or until a toothpick comes out clean.

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 Bread

Yield: 2 loaves
  • 2 packages active dry yeast
  • 1/3 cup warm water (110-115 degrees)
  • 1 recipe Ranch Dressing
  • 1+1/2 cups shredded soy "cheddar" (Galaxy Foods makes a good one)
  • 2 TBS olive oil
  • 1 cup ground flaxseeds (use a coffee grinder)
  • 1 cup ground oats (use a coffee grinder)
  • 1 cup barley flour
  • 4 cups whole-wheat flour
  • Pam
Dissolve yeast in warm water. Let sit 5-10 minutes or until foamy. If mixture fails to foam discard and begin again. Process Ranch Dressing, "cheddar", and oil in a blender until smooth. Set aside. Stir together ground flaxseeds and next 3 ingredients in a large bowl. Stir in ranch-"cheddar" mixture and yeast mixture. Turn onto a lightly floured surface and knead until smooth and elastic. 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. Divide in half and shape into two loaves. Spray a baking sheet with Pam. Place loaves on sheet. Cover with a clean, damp cloth and let rise in a warm place 1 hour. Preheat oven to 350 degrees. Bake 1 hour.

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 Bread

Yield: 1 loaf
  • 1 cup ground flaxseeds (use a coffee grinder)
  • 1 cup ground oats (use a coffee grinder)
  • 1 cup soy flour
  • 1 cup barley flour
  • 4 cups whole-wheat flour
  • 2 TBS aluminum-free baking powder
  • 2 tsp. baking soda
  • 1 recipe Tofu Sour Uncream
  • 1+1/4 cups soymilk
  • 3 TBS olive oil
  • 1 cup chopped fresh chives
  • 8 cloves garlic, pressed
  • Pam
Preheat oven to 375 degrees. Stir together first 7 ingredients in a large bowl. Process Tofu Sour Uncream" and next 4 ingredients in a blender until smooth. Stir into dry ingredients. Knead just until dough is uniformly moist. Shape into a ball. Spray a 2-qt. casserole with Pam. Press dough into casserole. Bake 1 hour or until a toothpick inserted in the middle comes out clean.

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 Bread

Yield: 2 loaves
  • 2 packages active dry yeast
  • 1 cup warm vegetable broth (115 degrees)
  • 1 cup ground flaxseeds (use a coffee grinder)
  • 1 cup finely chopped pumpkin seeds (pulse in a food processor)
  • 1 cup finely chopped sunflower seeds (pulse in a food processor)
  • 1 cup sesame seeds
  • 1 cup ground oats (use a coffee grinder)
  • 1 cup potato flour
  • 1 cup soy flour
  • 1 cup barley flour
  • 4 cups whole-wheat flour
  • 2 cups soymilk
  • 1 TBS rice vinegar
  • 1 TBS lemon juice
  • 3 TBS olive oil
  • 1 tsp. rice syrup
  • 1 tsp. cider vinegar
  • Pam
  • Poppy seeds
Dissolve yeast in warm vegetable broth. Let sit 5-10 minutes or until foamy. If mixture fails to foam discard and begin again. Stir together flaxseeds and next 8 ingredients in a large bowl. Process soymilk and next 5 ingredients in a blender until smooth. Stir into flour mixture. Stir in yeast mixture. Turn onto a lightly floured surface. Knead, adding a little water or a little four as needed, until dough is smooth and satiny. Spray a large bowl with Pam. Place the 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. Sprinkle work surface with poppy seeds. Roll each loaf in poppy seeds. Spray a baking sheet with Pam. Place loaves on sheet. Cover with a clean damp cloth and let rise in a warm place 1 hour. Preheat oven to 375 degrees. Bake 1 hour.

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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