Acorn Squash SoupAcorn squash is considered a winter squash. It resembles an acorn and is indigenous to North America and Central America. The Native Americans introduced acorn squash to early Europeans settlers. It's a good source of fiber and potassium and has lower amounts of vitamins C, B, magnesium and manganese.
Adzuki BeansAdzuki known for its small bean first came from Japan around 4000 BC. It's grown through out East Asia and the Himalayas. The beans have a source of protein, magnesium, potassium, zinc and folic acid.
Tahini Extra DipTahini is a Middle Eastern and Mediterranean staple. It's popularly used in making hummus.
CouscousCouscous is primarily a staple for Northern African countries. It was first spotted in an North African cookbook in the 13th century. Couscous is known as the national dish for Northern Africa.
Fennel SaladFennel is indigenous to the Mediterranean, but has spread to many other parts of the world especially in dry soils near the seacoast. It's species is a flowering plant in the carrot family. Fennel has a similar taste to anise.
English Cucumber SaladEnglish cucumbers are generally more expensive and are also know as "seedless cucumbers". Generally english cucumbers are longer, a bit thinner and sweeter. They are excellent in salads and crudité.
Beet Salad - RawBeets provide antioxidant, anti-inflammatory and detoxification support. Beets also supply considerable folate, manganese and some potassium in that order.
Lentil SoupLentils are part of the legume family and they have protein and high fiber content. They come in various colors ranging from yellow, red, green and brown. Lentils do not need to be presoaked.
Broccoli Edamame Bean SoupEdamame is commonly used in East Asia as a source of protein. They are fresh green soybeans that are flavorful and have a crunchy texture. They are nutritious eaten raw as a natural snack.
Spaghetti with Fresh Marinara and Carrot SauceYou may omit parmesan if you want vegan and/or substitute with Brazil Nut Parmesan or Parma. Or make your own vegan parmesan by blending: 1 cup raw cashews 2 tablespoons nutritional yeast 1 teaspoon garlic powder 1/2 teaspoon or so mineral salt
Coconut, Spinach and Mushroom SoupIf you want to thicken the soup you may add 1 TBSP corn starch diluted.
Mama's HummusHummus is Middle Eastern used as an appetizer and dip for pita bread and popularly used as an ingredient in falafels.
Green Split Pea SoupGreen split peas do not require soaking. Green split peas soak up a lot of water so you may have to add more water.
Tortilla EspanolaTortilla Espanola translates to Spanish Omelette and is commonly eaten in Spain as tapas, or appetizers.
Garlic MushroomsTo clean mushrooms use a wet paper cloth . Do not soak mushrooms in water since they soak up water like little sponges.
Scalloped Potatoes - GratinGratin comes from the French word gratter meaning "to scrape", as of scrapings. Gratin means the dish is topped with a browned crust often using cheese, eggs, butter and or breadcrumbs.
Escabeche of Sweet PeppersThis is savory tangy (from vinegar) pickled peppers that can accompany many foods.
Celery SaladOvo Vegetarian Substitute the tahini extra dip recipe instead of homemade mayonnaise for a raw vegan recipe. Celery is great in soups and for crudité. Best of all you can eat as much as you want because it only has 8 calories per stalk and it's a good source of fiber.
Buckwheat Banana PancakeAlthough buckwheat is used like wheat it is not wheat because it doesn't come from wild grass seeds; it comes from a plant/flower that has rectangular grain-like seeds.
Black Eyed Peas with VeggiesIt's thought that the black eyed pea came from West Africa but it is widely grown throughout countries in Asia. It is known for it's medium size and it's pale color and black spot. It came to the state of Virginia USA in the 17th century. Throughout Southern United States, the black eyed pea is commonly used in Soul Food.
Pico de Gallo - Salsa FrescaPico de Gallo (literally rooster's beak) is super versatile. Use as a dressing in salads. Or as a dip with chips or crudité. Mix it in brown rice.
Yellow Splilt Pea and QuinoaYou can substitute vegetable bouillons instead of tomato bouillons so recipe stays yellow.
Quinoa and Tomato SoupQuinoa (pronounced KEEN-wah) is gaining popularity as being a healthy protein and a gluten-free grain. It can replace rice or couscous. The Andean where the plant is indigenous were the first to use quinoa around 3000 to 4000 years ago. Quinoa was sacred to the Incas, calling it the mother of all grains.
Pinto BeansPinto beans can take up to 3 hours to cook depending on the age of bean, variety or size of bean. If beans are soaked overnight, you may reduce cooking time to approximately 1 hour. However I personally prefer the taste of cooking pinto beans and most all other beans dry. Not surprisingly pinto bean is the most popular bean in the USA.
Ginger Cranberry SauceIn the USA cranberry sauce is traditionally eaten with the turkey on Thanksgiving day. Cranberries grow mainly in Northern United States in states such as Massachusetts, New Jersey, Oregon, Washington and Wisconsin. But also in parts of British Columbia and Quebec. Cranberry sauce can also be eaten as frozen popsicles, with peanut butter on bread, as a topping on vanilla ice cream and even by itself.
Mashed PotatoesYou can change the texture and taste of your mash potatoes by adding more butter, oil and or milk (coconut, almond milk, dairy milk and/or cream).
Three Cheese Lasagna with VeggiesLasagna is a traditional Italian dish, however it traditionally includes meats such as ground beef, pork or chicken.
Please eat only organic produce because it is substantially richer in antioxidants, nutrients - vitamins, minerals, enzymes and macronutrients and its non-GMO. Organic produce cannot be genetically modified in any way. Also by eating organic produce you are helping the environment by reducing pollution. Organic farming is more responsible in that it reduces pollution (air, water and soil).
My vegetarian and vegan cookbook is mainly Mediterranean with a California twist. You don't have to be either a vegetarian nor a vegan to enjoy my recipes.
I dedicate "Veggie Delight" to my son Nicolas who is the apple of my eyes and whom I have taught to eat healthy and make healthy choices whenever possible.
I hope you enjoy my recipes.
With all my love,
~Maria Elena Furlan