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By Nava Atlas
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This menu and accompanying recipes are from Vegetarian Celebrations, Festive Menus for Holidays and Other Special Occasions, Updated Edition, ©1990,1996 by Nava Atlas. Wild Rice Pilaf with Apples & Pecans *Note from Nava: This menu contains no eggs and can be made dairy-free by following the suggested substitutions in the recipes.
About Nava Atlas Nava Atlas is the author and illustrator of more than eight vegetarian cookbooks. The best known are Vegetariana, Vegetarian Soups for All Seasons, Vegetarian Express and Vegetarian Celebrations. Her recent cookbooks include The Vegetarian Family Cookbook (2004), and The Vegetarian 5-Ingredient Gourmet (2001). Her articles on healthy cooking with natural foods have appeared in Vegetarian Times, Veggie Life, Great Life, and other natural health magazines and newspaper features.Nava has also written humor and is active as a fine artist. Her work has been shown in galleries and museums around the country. She enjoys exploring, hiking, reading, daydreaming, the ocean and chocolate. Her home is in the Hudson Valley region of New York State, where she lives with her husband and two school-aged sons. Ed. Note: For more wonderful vegetarian recipes and healthy lifestyle suggestions, visit Nava Atlas's website, In A Vegetarian Kitchen at: In addition to wonderful, healthy
recipes for all tastes, In A Vegetarian Kitchen
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The
flavors and aromas of Christmas imbed themselves forever in memories. The late autumn
harvest is still very much with us, to be savored before it dwindles into slim pickings
until the first signs of spring arrive; the fragrance of spices wafts through the air as
hot beverages, breads, and cookies are prepared for family and guests. Feasting is a large part of "making great cheer," and the abundance of food and drink poses a challenge to those whose diets are restricted or who are simply loath to go overboard. How does one resist those buttery Christmas cookies, rich eggnog, and caloric meals? And though we are moving away from the meat-centered traditions that hark back to Merry Old England -- oysters, the Christmas goose or turkey, roasts of beef or pork, mince pies -- vegetarians in particular still must find their own culinary niche during the holiday. Continuing the celebration of the harvest that began with Thanksgiving, the American Country Christmas Menu can easily be made dairy-free, and is chock-full of the cold-weather produce that is so comforting this time of year. Comforting need not mean bland or winter-dreary, and this meal looks as festive as it tastes. Your taste buds will be perked up by Christmas-spiced flavors, and your eyes will enjoy warm colors -- the cheery orange of carrot soup, the deep greens of winter lettuces, the jewel tone of red cabbage, and the bright yellow of corn.
BRAIDED SWEET POTATO BREAD 1 package active dry yeast Combine the yeast with 1/4 cup lukewarm water in a medium-sized mixing bowl and let stand for 10 minutes, or until dissolved. Stir in the oil and thyme, then the mashed sweet potato, honey, and milk or soymilk. Stir gently until the mixture is smooth. In another bowl, combine the flours, cornmeal, and salt. Make a well in the center and pour in the wet mixture. Work together, using a spoon at first, then hands, until thoroughly combined into a dough. Turn out onto a floured board and knead for 8 to 10 minutes, adding additional flour until the dough loses its stickiness. Place in a clean bowl and cover with a tea towel. Let rise in a warm place for 1-1/2 hours, or until doubled in bulk. Punch the dough down and turn back out onto the board. Divide into 6 equal pieces. With hands, roll each piece into a long coil, about 1-inch in diameter. To make each loaf, braid 3 coils and pinch the ends together. Place the loaves on a floured baking sheet, cover with the tea towel, and let rise until doubled in bulk, about 1 hour. Brush the tops of the loaves with milk or soymilk. Bake in a preheated 350°F oven for 40 to 50 minutes, or until the tops are golden and the loaves feel hollow when tapped. Makes 2 Loaves. Kitchen Tip: The loaves can be made a day ahead, cooled and stored at room temperature wrapped in foil, then plastic. Per (3/4-inch-thick) Slice: 143 Cal; 3 g Total Fat; 24 g Carb; 1 mg Cholesterol; 169 mg Sodium; 4 g Protein. Exchanges: 2 Starch; 1/2 Fat.
SPICED
CARROT AND ORANGE SOUP 2 pounds carrots, thinly sliced *Unmeasured salt (to taste) is NOT included in the sodium content in the nutritional analysis Reserve and set aside about 1/2-pound of the carrots. Heat the oil in a large soup pot. Add the onions and celery and sauté over moderate heat, stirring frequently, until golden. Add the carrots (except for the reserved batch), along with 4 cups of water, the juice, wine, and spices. Bring to a boil, then cover and simmer over moderate heat until the vegetables are quite tender, about 30 minutes. Transfer in batches to the container of a food processor or blender and purée until quite smooth. Return to low heat and stir in enough milk or soymilk to give the soup a medium-thick consistency. Season to taste with salt and pepper. Let the soup stand off the heat for several hours before serving. Just before serving, steam the reserved carrots until crisp-tender and stir into the soup along with the parsley and scallion. Taste to correct consistency and seasonings before serving. Makes 8 to 10 Servings. Kitchen Tip: Make the soup ahead the morning of the day it is to be served. Per Serving (based on 7 Servings): 124 Cal; 3 g Total Fat; 19 g Carb; 1 mg Cholesterol; 91 mg Sodium (w/o salt "to taste"); 2 g Protein. Exchanges: 2 Veg; 1/2 Fruit; 1/2 Fat.
CREOLE
GREEN SALAD 2 cups stemmed, torn spinach leaves Kitchen Tip: Make the salad about 3 hours before serving but don't dress it. Cover and refrigerate until serving time. Combine the greens, onion or scallions, celery, and tomatoes in a large salad bowl. Toss together. Add enough dressing to lightly coat and toss again; or pass the dressing around separately so that guests may dress their own salad. Makes 8 to 10 Servings. Per Serving (based on 7 Servings): 50 Cal; 2 g Total Fat; 5 g Carb; 00 mg Cholesterol; 40 mg Sodium; 1 g Protein. Exchanges: 1 Veg. FRENCH DRESSING 1/3 cup tomato juice Combine all the ingredients in a small mixing bowl and whisk together until smoothly combined. Use garlic according to how garlicky you like dressings -- 2 cloves steeped in the dressing for a day or more will produce a fairly pungent garlic flavor. Transfer to a covered container or cruet and refrigerate until needed. Makes about 1 Cup. Per (2 teaspoon) Serving: 28 Cal; 2 g Total Fat; 1 g Carb; 00 mg Cholesterol; 16 mg Sodium; 00 g Protein. Exchanges: FREE.
LEEK AND CORN-STUFFED PEPPERS 10 medium green or red bell
peppers, or a combination *Unmeasured salt (to taste) is NOT included in the sodium content in the nutritional analysis Preheat the oven to 350°F. Carefully cut away the top stems of the peppers and remove the seeds. Cut a very thin slice from the bottoms so that the peppers can stand. Arrange, standing snugly against one another for support, in 1 or 2 very deep casserole dishes or a roasting pan. Heat the oil with 2 tablespoons of water in a large skillet. Add the leeks, shallots, and garlic. Sauté over medium heat covered, lifting the lid to stir occasionally, until the leeks are tender. Stir in the remaining ingredients except the toppings. Cook, stirring, another 5 minutes. Distribute the stuffing among the peppers. Top each with a sprinkling of wheat germ, followed by a dusting of paprika. Cover the casserole or roasting pan and bake for 40 to 50 minutes, or until the peppers are tender but still firm enough to stand. Arrange in a circle on a large platter surrounding the Wild Rice Pilaf. Serve at once. Makes 8 to 10 Servings. Per Serving (based on 7 Servings): 146 Cal; 2 g Total Fat; 26 g Carb; 00 mg Cholesterol; 24 mg Sodium (w/o salt-to-taste); 3 g Protein. Exchanges: 1 Starch; 2 Veg.
WILD RICE
PILAF WITH APPLES AND PECANS 2/3 cup wild rice, rinsed Bring 3-3/4 cups water to a boil in a heavy saucepan. Stir in the wild and brown rice and the seasoned salt, return to a boil, then lower the heat and simmer, covered, until the water is absorbed, about 40 minutes. Heat the margarine in a very large skillet. Add the onion and celery and sauté until the onion is golden. Add the apples and sauté another 5 minutes. Stir in the cooked rice mixture along with the juice, scallions, currants, and spices. Season to taste with pepper. Sauté over low heat, stirring frequently, another 5 minutes. This may be done somewhat ahead of time to this point, then left covered off the heat until needed. Just before serving, heat through, adding a bit more liquid if the mixture needs it, then stir in the parsley and pecans. Mound in the center of a large serving platter and surround with the stuffed peppers and serve. Makes 8 to 10 Servings. Kitchen Tip: Starting 1-1/2 hours before serving, make the Pilaf. Cover and leave off the heat until needed Per Serving (based on 7 Servings): 169 Cal; 4 g Total Fat; 28 g Carb; 00 mg Cholesterol; 309 mg Sodium; 3 g Protein. Exchanges: 2 Starch; 1 Fat.
SAUTÉED
RED CABBAGE 1 Tbsp canola oil *Unmeasured salt (to taste) is NOT included in the sodium content in the nutritional analysis Heat the oil in a large skillet or 3-quart saucepan. Add the onion and sauté until golden. Add the cabbage, wine, and vinegar. Cover and sauté until crisp-tender, about 12 minutes, lifting the lid to stir occasionally. Stir in the honey and popppy seeds and sauté over very low heat, stirring occasionally, another 8 to 10 minutes. Season to taste with optional salt and pepper, then transfer to a serving container to serve. Makes 8 to 10 Servings. Per Serving (based on 7 Servings): 78 Cal; 2 g Total Fat; 10 g Carb; 00 mg Cholesterol; 8 mg Sodium (w/o salt-to-taste); 1 g protein. Exchanges: 2 Veg.
COCOA
MOCK-MINCE PIE 1/4 cup dry, unsweetened cocoa Topping: 1 Tbsp reduced-fat margarine Preheat oven to 350°F. Combine the first 4 ingredients in a large saucepan with 1/2 cup of water. Bring to a simmer and stir until smoothly dissolved and combined. Add the currants, raisins, and apples and simmer over low heat, covered, for 10 minutes. Remove from the heat. In a mixing bowl, combine the bread crumbs, nuts, vanilla, and spices. Pour in the mixture from the saucepan and stir until thoroughly combined. Pour into the pastry crust. Melt the margarine in the same saucepan used previously. Remove from the heat and stir in the bread crumbs, sugar, and cinnamon. Sprinkle over the top of the pie. Bake for 35 minutes, or until the crust is golden. Let cool and serve just warm or at room temperature. Makes 8 Servings (1 9-inch pie). Per Serving (Filling Only): 284 Cal; 7 g Total Fat; 52 g Carb; 1 mg Cholesterol; 295 mg Sodium; 5 g Protein. Exchanges: 2-1/4 Fruit; 1 Starch; 1 Fat. BASIC PASTRY CRUST 1 cup whole wheat pastry flour To make by hand ~ Combine the flour and salt in a mixing bowl. Cut the margarine into the flour with a pastry blender, 2 knives, or the tines of a fork until the mixture resembles a coarse meal. Work the ice water in, 1 tablespoon at a time, until the dough holds together. Shape into a smooth ball. To make in a food processor ~ Place the flour and salt in the container fitted with the metal blade or the dough blade. Add the margarine and pulse on and off several times until it "disappears." Add the water, 1 tablespoon at a time, through the feed tube, until the dough masses together. Chill dough for at least 30 minutes to an hour. Roll the dough out evenly into a circle on a well-floured board until large enough to fit a 9-inch pie pan. Line the pan with the crust and trim the edges. Crimp the edges and fill as directed in recipes. Makes 1 9-inch pie crust (8 Servings). Per (1/8) Piecrust Serving: 75 Cal; 3 g Total Fat; 11 g Carb; 00 mg Cholesterol; 191 mg Sodium; 2 g Protein. Exchanges: 1 Starch.
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