Main Dishes and Desserts
World renowned figures as diverse as philosophers Plato and Nietzsche, political leaders Benjamin Franklin and Gandhi, and pop icons Paul McCartney and Bob Marley have all advocated a diet based primarily on vegetables. Science is also on the side of vegetarianism. Multitudes of studies have demonstrated the remarkable health benefits of a vegetable based diet.
Vegetable based diets —naturally low in saturated fat, high in fibre, and replete with cancer-protective phytochemicals, help to prevent cancer. Large studies in England and Germany have shown that vegetarians are about 40 percent less likely to develop cancer compared to meat-eaters. In the United States, studies of Seventh-Day Adventists have shown significant reductions in cancer risk among those who avoided meat. Similarly, breast cancer rates are dramatically lower in nations, such as China, that follow plant-based diets. Interestingly, Japanese women who follow Western-style, meat-based diets are eight times more likely to develop breast cancer than women who follow a more traditional plant-based diet. Meat and dairy products contribute to many forms of cancer, including cancer of the colon, breast, ovaries, and prostate.
Here a 6 delicious vegetable based main dishes for you to try and enjoy. Make no mistake … eating healthy does not mean eating bland, tasteless meals, as you will see below:
Chard and Vegetable Medley
Serves 4
1/2 cup water, divided, plus more as needed
4 cloves of garlic, minced or pressed
1 medium onion, coarsely chopped
2 tablespoons of no salt seasoning
4 small yellow squash, cut into 1/2 inch thick slices
2 bunches or red or green Swiss chard, tough stems removed and leaves coarsely chopped
1 large red bell pepper, seeded and cut into 1/2 inch pieces
1 cup of cherry tomatoes cut in half
2 tablespoons of balsamic vinegar
Place 1/4 cup of the water, the garlic, onion, no salt seasoning and yellow squash in a large soup pot. Simmer until the onion is soft, about 3 minutes, adding more water if necessary. Add the Swiss chard, bell pepper, tomatoes and remaining 1/4 cup of water. Cover and simmer for about 12 minutes, until the vegetables are tender. Remove the vegetables with a slotted spoon. Add the balsamic vinegar to the pot and reduce over high heat until syrupy. Pour over the vegetables.
Vegetable Pizza
Serves 4
4 large whole wheat pitas
2 cups of no salt added pasta sauce
1/2 cup of chopped shiitake mushrooms
1/2 cup of chopped red onion
10 ounces of frozen broccoli florets, thawed
and finely chopped
1 cup of shredded none-dairy mozzarella type
cheese
Preheat the oven to 200 degrees. Place pitas on two baking sheets and warm for 15 minutes. Remove from oven and spoon on the pasta sauce. Sprinkle evenly with the mushrooms, onion, broccoli and cheese. Bake for 30 minutes.
No – Meat Balls
Serves 6
1 – 2 tablespoons of water with no added salt seasoning
1/2 cup of diced onion
3 cloves of garlic, roasted and mashed
1/4 cup of diced celery
2 tablespoons of minced fresh parsley
1/4 teaspoon of dried sage
1 teaspoon dried basil
1 teaspoon dried oregano
11/2 cups of cooked lentils
1/4 cup of cooked brown rice
2 – 3 tablespoons of tomato paste
1 tablespoon of arrowroot powder or whole wheat flour
2 tablespoons of no salt seasoning
2 tablespoons of nutritional yeast
A pinch of freshly ground black pepper
2 tablespoons of vital wheat gluten flour
Preheat the oven to 350 degrees. In a sauté pan, heat 1 tablespoon of water. Add the onion and garlic and sauté for 5 minutes. Add the celery, parsley, sage, basil and oregano. Sauté for another 5 minutes, adding more water as needed to prevent sticking. In a large bowl, combine the sautéed vegetables with the remaining ingredients and mix well. Mash lightly with a potato masher. With wet hands, form 2 tablespoons of the lentil mixture into a smooth ball. Repeat. Place the balls on a very lightly oiled baking sheet and bake for 30 minutes.
Spinach and Brussels Sprouts Marinara
Serves 4
1 pound of Brussels sprouts
14 ounces of baby spinach
1/4 cup water
4 cloves of garlic, minced
1 small onion, chopped
1 (14.5 ounce) can of no salt added chopped tomatoes
1 tablespoon of no salt seasoning
Steam the Brussels sprouts and spinach for 8 minutes, or until the Brussels sprouts are almost tender. Meanwhile, heat the water in a large pot and water sauté the garlic and onion until the onion is tender, about 5 minutes. Add the Brussels sprouts and spinach, chopped tomatoes and no salt seasoning. Simmer for 10 minutes.
Thai Vegetable Curry
Serves 8
4 cloves of garlic, finely chopped
2 tablespoons of finely chopped fresh ginger
2 tablespoons of chopped fresh mint
2 tablespoons of chopped fresh basil
2 tablespoons of chopped fresh cilantro
2 cups of carrot juice
1 medium red bell pepper, seeded and thinly sliced
1 large eggplant, peeled if desired and cut into 1 inch cubes
2 cups of green beans cut into 2 inch pieces
3 cups of sliced shiitake mushrooms
1 (8 ounce) can of bamboo shoots, drained
2 tablespoons of no salt seasoning
1/2 teaspoon of curry powder
2 cups of watercress leaves, divided
3 tablespoons of unsalted natural chunky peanut butter
2 pounds of firm tofu, cut into 1/4 inch thick slices
1/2 cup of light coconut milk
1/2 cup raw cashews, chopped
chopped fresh mint , basil or cilantro leaves for garnish
Place the garlic, ginger, mint, basil, cilantro, carrot juice, bell pepper, eggplant, green beans, mushrooms, bamboo shoots, no salt seasoning, curry powder and 1 cup of watercress in a wok or large skillet. Bring to a boil, cover and simmer, stirring occasionally until all the vegetables are tender. Mix in the peanut butter. Add the tofu, bring to a simmer and toss until hot. Add the coconut milk and heat through. Top with the remaining 1 cup of watercress and the cashews. Garnish with mint, basil or cilantro leaves if desired.
Vegetable Bean Burrito
Serves 6
2 – 3 tablespoons of water
1 head broccoli florets, chopped
1/2 head cauliflower florets, chopped
2 carrots, chopped
2 medium red bell peppers, seeded and chopped
1 medium zucchini, chopped
1 medium onion, chopped
4 cloves of garlic, chopped
1 1/2 tablespoons of no salt seasoning
1 teaspoon of dried basil
1 teaspoon of dried oregano
1 teaspoon of dried parsley
1 cup of raw cashews
1/2 cup of unsweetened soy, hemp or almond milk
1 1/2 cups of cooked pinto beans
6 whole wheat tortillas or large romaine lettuce leaves
Place 2 tablespoons of water, the broccoli, cauliflower, carrot, bell pepper, zucchini, onion, garlic, no salt seasoning, basil, oregano and parsley in a large covered pot. Sauté for 15 minutes or until tender , adding more water if needed. In the meantime, place cashews and milk in a food processor or high powered blender and blend until smooth. Add the cashew mixture and beans to the vegetables and mix thoroughly. Spread the mixture on the tortillas and roll up to form burritos.
Desserts
Almond Chocolate Dip
1 1/2 cups raw almonds or 2/3 cup of raw almond butter
1 cup unsweetened soy, hemp or almond milk
1 teaspoon of vanilla extract
1 tablespoon of natural cocoa powder
2/3 cup of dates. pitted
Blend all the ingredients in a high powered blender until smooth and creamy, adding more milk if necessary.
This recipe is a great dipping sauce for strawberries and other fruit slices.
Banana Walnut Ice Cream
Serves 2
2 ripe bananas, frozen
1/3 cup of vanilla soy, hemp or almond milk
2 tablespoons of chopped walnuts
Freeze the ripe banana’s at least 24 hours in advance.
Blend all the ingredients in a high powered blender until smooth and creamy.
Cantaloupe Slush
Serves 3
1 cantaloupe, rind removed, seeded and cut into pieces
2 cups of ice
6 – 8 medjool dates, pitted
Blend all the ingredients in a high powered blender until smooth.
For variation, use peaches or nectarines instead of cantaloupe.
Delicious Apple Strudel
Serves 4
1/4 cup of apple juice
1/4 teaspoon of vanilla extract
1 teaspoon of cinnamon
1 egg white
1/4 cup vanilla soy, hemp or almond milk
3 apples, peeled, cored and chopped
1/4 cup of raisins, chopped
1/2 cup of old fashioned rolled oats or oatmeal flakes
Preheat the oven to 350 degrees. In a bowl, mix the apple juice, vanilla, cinnamon, egg white and milk until combined. Stir in the apple,raisins and oats. Pour into a 8 by 8 inch baking dish.
Bake, uncovered for 1 hour.
Perfect Peach Freeze
Serves 2
1 ripe banana, frozen
3 peaches or nectarines, peeled and pitted
2 medjool dates, pitted
1/4 cup of vanilla soy, hemp or almond milk
1 teaspoon of vanilla extract
1/8 teaspoon of cinnamon
Freeze ripe bananas at least 24 hours in advance. (For best results, freeze peeled and cut into thirds bananas, tightly wrapped in plastic wrap).
Blend all the ingredients in a high powered blender until smooth and creamy.
Yummy Banana Oat Bars
Serves 8
2 cups of quick cooking rolled oats (not instant)
1/2 cup of shredded coconut
1/2 cup of raisins or chopped dates
1/4 cup of chopped walnuts
2 large, ripe bananas, mashed
1/4 cup of unsweetened apple sauce
1 tablespoon of date sugar
Preheat the oven to 350 degrees. Mix all the ingredients in a large bowl until well combined.
Press into a 9 by 9 inch baking pan and bake for 30 minutes. Cool on a wire rack. When cool, cut into squares or bars.
Add the apple sauce and date sugar for sweeter, moister bars.
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