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featuring recipes from Vegetarian Celebrations
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A Family-Harvest Thanksgiving Jicama Coleslaw with Citrus Dressing Maple and Tarragon Sweet Potatoes Wine & Honey-Glazed Brussels Sprouts Squash, Leek & Cheddar Soufflé
Thanksgiving "As celebrations go, I'm quite partial to Thanksgiving, though it hasn't the joyous quality of Christmas or Hanukkah, the abandon of New Year's Eve, or the ritual solemnity of certain denominational holidays. Still, it has a unique warmth and coziness about it, and it's secular nature makes it a holiday that can be celebrated by all Americans. A day designated for giving thanks for the abundance of the harvest is an idea everyone can appreciate. As the holiday sets in, so do peleaurable early winter rituals that inspire familiar, nostalgic feelings ~ building fires in the fireplace, decorating the house with baskets of gourds and pine cones, and stocking the kitchen with late harvest produce so closely associated with the holiday season ~ Brussels sprouts, winter squashes, sweet potatoes, cranberries. When Governor William Bradford of Masschusetts proclaimed in 1621 that the Pilgrims set aside a late November day to "render thanksgiving to ye almightly God," he specified "the abundant harvest of Indian corn, wheat, beans, squashes, and garden vegetables: a perfect basis for a vegetarian feast -- even before he mentioned forest game, fish, and crabs. Yet this very food-centered holiday can put vegetarians in a peculiar quandry. This past year (1995), I made two Thanksgiving dinners: one for family and one for friends. Both meals emphasized the harvest produce that traditionally marks the start of the holiday season, and were attended by vegetarians and nonvegetarians. My work was cut out for me ~ I was eager to ensure that neither group left the table disappointed!" Quoted from Vegetarian Celebrations, Updated Edition, ©1990,1996 by Nava Atlas
For more information on Nava Atlas and her cookbooks, visit her website:
THANKSGIVING PRAYERS No selection of prayers for Thanksgiving would be appropriate without prayers by Native Americans, who made the first Thanksgiving possible. Some of the prayers here are even older than Thanksgiving itself: the "Aztec Prayer" originated in the 1500s. Others, like "Prayer Before Eating" of the Arapaho Indians, of Minnesota, Wyoming, and Colorado, date well after the first Thanksgiving of the Pilgrims, and undoubtedly were influenced by the Christian teachings of the Europeans. While the Native Americans did not have a fixed Thanksgiving holiday, their prayers are included to give you the flavor of the Indians' close relationship to the earth and its harvest, which, after all, was what the Pilgrim settlers were thankful for. Bring back an old Thanksgiving ritual this year. Start your meal with the joyful noic of "thanksgiving." AZTEC PRAYER Lord most giving and
resourceful, IROQUOIS PRAYER We return thanks to our
mother, the earth, which ARAPAHO PRAYER BEFORE EATING Our Father, hear us, and our
grandfather. I mention also All the animals, listen to me
under the ground. Animals Let there be long breath and
life. Let the people Listen to us, Father,
Grandfather. We ask thought,
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For vegetarians, the most
challenging holiday is certainly Thanksgiving. With a turkey as the centerpiece to
America's most food-oriented holiday, vegetarians have often been left to nibble on side
dishes. If turkey is central to your idea of the Holidays, what do you do if one or more of America’s 20 million vegetarians come for dinner? You can, of course, try to fill them up on the usual holiday trimmings, but this commonly used solution seems off-handed and lacking in the generous spirit of the holiday. Making a meatless showpiece can take as much time as preparing the big bird itself. Better than preparing two meals (one for meat eaters and one for vegetarian guests), you can add several savory protein-filled side dishes to your turkey, ham or roast beef centerpiece. You can also ask your vegetarian friends to bring a favorite main dish to share with the meat-eating half of the guest list. This will ensure that everyone gets a chance to participate in more than one culinary culture! With vegetarianism on the rise, having options for celebratory meals becomes increasingly important. Regardless of dietary choices, Thanksgiving can be a bountiful, hearty, and enjoyable meal for everyone! In the spirit of the season, we're pleased to present a fantastic Vegetarian Thanksgiving Menu from my personal favorite vegetarian cookbook author, Nava Atlas. I've always admired Nava Atlas's recipes, not only because they are wonderfully innovative and delicious, they're very healthy! All recipes in this article are from Vegetarian Celebrations Updated Edition, ©1990,1996 by Nava Atlas. Your bonus in the Updated Edition is a complete nutritional analysis with each recipe which includes Calories, Total Fat, Carbohydrates, Cholesterol; Sodium and Protein. Final Note: The recipes in this cookbook are fantastic would be a great gift to yourself, for your own dining pleasure, or to share with your non-vegetarian friends. Vegetarian Celebrations is an exceptional gift-giving choice for your vegetarian friends or family members, as well!
A FAMILY THANKSGIVING
Family~Harvest Thanksgiving Menu Creamy Herbed Cheese Dip Spinach & Cucumber Spread Jicama Coleslaw with Citrus Dressing Maple and Tarragon Sweet Potatoes, OR Wine & Honey-glazed Brussels Sprouts Walnut-Apple Stuffing Squash, Leek & Cheddar Soufflé, OR Pueblo Corn Pie, OR Walnut Wedges Sweet Cranberry Relish Pumpkin Streusel Pie Pear And Apple Crumble Serve Creamy Herbed Cheese Dip or Spinach and Cucumber Spread with raw vegetables as an appetizer. If desired, serve a purchased whole wheat bread with the meal. For your Vegan (nondairy) friends, put out a dish of mixed nuts and dried fruits, a bowl of fresh pears, and some good whole-grain crackers.
A Vegetarian menu for Thanksgiving is sure to have its offbeat twists, and this one is no exception. Nevertheless, in devising this menu, I kept in mind that it should please the whole family, including finicky children and adults with more traditional tastes. So, although the presentations may be unusual, the foods used are mostly familiar ones and those most closely associated with the season being celebrated ~ corn, squashes, sweet potatoes, apples, nuts, and cranberries are here in abundance. To top off the festivities, there's everyone's Thanksgiving
favorite, pumpkin pie with a tasty crumb topping, or a cinnamon-topped
CREAMY HERBED CHEESE DIP 8 ounces reduced-fat cream cheese, at room temperature Combine the cream cheese with the herbs in a small bowl and work together with a fork. For a finer spread, combine in the container of a food processor and process until the herbs are tiny flecks. Pat into a crock, cover, and refrigerate until needed. Makes about 1 Cup. Per (1 Tbsp) Serving: 40 Cal; 4 g Total Fat; 1 g Carb; 14 mg Cholesterol; 58 mg Sodium; 2 g Protein. Exchanges: 1 Fat.
SPINACH AND CUCUMBER
SPREAD 1/2 cup finely chopped, seeded cucumber Spread the chopped cucumber over 2 or 3 layers of paper towel. Cover with another 2 layers, then place a cutting board or some other weight on top. Let stand for 30 minutes or so. Combine the remaining ingredients in the container of a food processor or blender. Process until the spinach and tofu are well incorporated. Transfer to a serving bowl and stir in the cucumber. Cover and refrigerate until needed. Makes about 2 Cups. Per (2 Tbsp) Serving: 20 Cal; 1 g Total Fat; 2 g Carb; 00 mg Cholesterol; 89 mg Sodium; 2 g Protein. Exchanges: FREE
JICAMA COLESLAW WITH
CITRUS DRESSING Coleslaw: 3 cups red cabbage, thinly shredded Dressing: 1/4 cup plain low-fat yogurt Combine the cabbages, jicama matchsticks, and scallions in a bowl and toss together. Combine the dressing ingredients in a small bowl and stir until well blended. Pour over the cabbage mixture and toss well. Cover and refrigerate until needed. Makes 10 Servings. Per Serving: 40 Cal; 1 g Total Fat; 6 g Carb; 1 mg Cholesterol; 46 mg Sodium; 1 g Protein. Exchanges: 1 Veg.
MAPLE AND
TARRAGON SWEET POTATOES 4 pounds sweet potatoes, peeled and sliced 1/4-inch thick Preheat the oven to 350°F. Spray a shallow 2-quart casserole with nonstick cooking spray and set aside. Arrange the sweet potato slices in overlapping rows in the prepared casserole. In a small bowl, combine the syrup, margarine, juice, cinnamon, and salt. pour evenly over the potatoes. Sprinkle the tarragon over the top. Cover with lid or foil and bake, covered, for 25 to 30 minutes, or until readily pierced with a fork but still firm. Bake another 20 to 25 minutes, uncovered, or until glazed and golden around the edges. Makes 10 Servings. Carb Alert: Be sure to make appropriate allowances in your daily meal plan for a serving of this delicious recipe. Per Serving: 283 Cal; 2 g Total Fat; 65 g Carb; 00 mg Cholestero; 177 mg Sodium; 2 g Protein. Exchanges: 4 Starch.
WINE &
HONEY-GLAZED BRUSSELS SPROUTS 2 pounds Brussels sprouts Trim the stems from Brussels sprouts and cut an X into the base, about 1/4-inch deep. In a small bowl, combine the wine, honey, and soy sauce and stir together. Transfer to a 3-quart saucepan along with 1/2-cup water and the Brussels sprouts. Stir together, then cook, covered, at a gentle simmer for 15 minutes, stirring occasionally. Uncover and cook, stirring occasionally, for another 10 minutes. Dissolve the cornstarch in a small amount of water. Stir into the saucepan quickly, then cook for another 5 minutes. Remove from heat and transfer to a covered casserole dish to serve. Makes 8 Servings. Per Serving: 90 Cal; 00 g Total Fat; 16 g Carb; 00 mg Cholesterol; 215 mg Sodium; 2 g Protein. Exchanges: 2 Veg; 1/2 Starch.
6 cups firmly packed diced whole-grain bread Preheat the oven to 350°F. Spray a shallow 1-1/2 quart baking dish with nonstick cooking spray and set aside. Place the diced bread on a baking sheet. Bake 10 to 12 minutes, or until dry and lightly browned. Heat the oil in a large skillet. Add the red onion and sauté over moderate heat until golden. Add the apple and sauté for another 5 minutes. In a mixing bowl, combine the bread cubes with the onion and apple mixture. Add all the remaining ingredients except the apple juice and toss together. Sprinkle in the apple juice slowly, stirring at the same time to moisten the ingredients evenly. Transfer the mixture to the prepared baking pan and bake 25 to 30 minutes, or until browned and still slightly moist. Stir once during the baking time. Makes 10 Servings. Per Serving: 218 Cal; 8 g Total Fat; 00 mg Cholesterol; 426 mg Sodium; 5 g Protein. Exchanges: 1 Starch; 1 Fruit; 2 Fats.
SQUASH, LEEK,
& CHEDDAR SOUFFLÉ WITH GREENS 2 medium butternut squashes, about 1-1/4 pounds each Preheat the oven to 325°F. Spray a shallow, 2-quart casserole dish with nonstick cooking spray and set aside. Cut the squashes in half lengthwise and scoop out the seeds and fibers. Place in shallow foil-lined baking dishes and cover with lid or more foil. Bake for 50 to 60 minutes, or until quite soft when tested with a knife. Steam the chard or spinach in a large saucepan until wilted. Place in a colander until cool enough to handle. Heat the oil in a skillet. Add the leeks, shallots, and garlic. Add 2 tablespoons of water and sauté, covered, for 10 minutes, stirring occasionally. Uncover and continue to sauté until the leek rings become slightly touched with gold. Remove from heat. When the squash is cool enough to handle, scoop out all the pulp and place in a mixing bowl. Mash until smooth, then stir in the milk and lightly beaten egg yolks. Squeeze the moisture out of the chard or spinach and chop finely. Stir into the squash mixture, followed by the grated cheese and seasonings. Beat the egg whites until they form stiff peaks. Fold into the squash mixture gently. Pour into prepared shallow casserole dish (a round one looks very nice). Bake for 45 to 50 minutes, or until the top is golden. Makes 8 Servings. Per Serving: 193 Cal; 7 g Total Fat; 20 g Carb; 60 mg Cholesterol; 308 mg Sodium; 10 g Protein. Exchanges: 1 Starch; 1 High Fat Meat; 1-1/2 Fats.
PUEBLO CORN PIE 1 Tbsp olive oil Cornmeal Topping: 1-1/4 cups cornmeal Heat the oil in a large skillet. Add the onion and sauté until it is translucent. Add the garlic and bell pepper and continue to sauté until the onion is golden brown. Add the corn kernels, pinto beans, tomatoes, and seasonings. Stir well and simmer for 10 to 15 minutes. Season to taste with salt. Remove from the heat. Bring 5 cups of water to a rolling boil in a heavy saucepan or double boiler. Slowly pour the cornmeal into the water in a thin, steady stream, stirring continuously to avoid lumping. Add the salt and cook over very low heat, covered, for 20 minutes, stirring occasionally. Preheat the oven to 375°F. Spray a shallow, 1-1/2-quart baking dish with nonstick cooking spray and line the bottom with half of the cooked cornmeal. Pour over it the skillet mixture and sprinkle with the optional grated cheese. Top with the remaining cornmeal, patting it in smoothly. Bake for 45 to 50 minutes, or until the cornmeal is golden brown and crusty. Let stand for 10 minutes, then cut into squares to serve. Makes 8 Servings. Ed. Note: When analyzed, the difference between lower-fat and regular Monterey Jack cheese is so small it's almost negligible when you divide it into 8 Servings. You might as well have the full flavor of regular cheese! The Sodium, however, is another story ~ Not recommended for those on sodium-restricted meal plans. Per Serving (with optional cheese): 250 Cal; 8 g Total Fat; 38 g Carb; 15 mg Cholesterol; 649 mg Sodium; 10 g Protein. Exchanges: 2 Starch; 1 Veg; 2 Fat.
WALNUT WEDGES 1 Tbsp canola oil Preheat the oven to 350°F. Spray 2 (9-inch) pie tins with nonstick cooking spray and set aside. Heat the oil in a skillet. Add the onion and sauté until translucent. Add the garlic and continue to sauté until they are wilted and juicy. Remove from heat. Combine the walnuts and bread in the container of a food processor or blender. Process until finely ground. In a mixing bowl, beat the egg whites lightly and stir in the remaining ingredients except the parsley. Add the onion-mushroom mixture and the walnut mixture. Divide the mixture between the two prepared pie pans. Bake for 30 to 35 minutes or until the outside is nicely browned and crusty. Let stand 10 minutes, then cut each pie into 8 wedges. Arrange in a pie shape on 2 plates, with parsley garnish in the center of each. Makes 16 Servings. Per (wedge) Serving: 94 Cal; 5 g Total Fat; 8 g Carb; 193 mg Sodium; 00 mg Cholesterol; 3 g Protein. Exchanges: 1 Starch; 1 Fat.
SWEET CRANBERRY RELISH 12 ounces fresh cranberries ** Agar flakes are readily available in most natural food stores as well as Oriental markets. These tiny, flavorless, colorless flakes, derived from a seaweed, are the best vegetable-derived jelling product available. Place the cranberries in the container of a food processor. Pulse on and off until coarsely chopped. Transfer to a mixing bowl. Drain the liquid from the pineapple chunks into a small saucepan. Transfer the pineapple chunks to the food processor along with the apples. Pulse on and off until coarsely chopped. Add to the cranberries in the mixing bowl. Combine the agar flakes with the juice in the saucepan. Bring to a simmer, stirring frequently, and cook until the flakes are dissolved, about 5 minutes. Pour into the mixing bowl and mix thoroughly with the fruit. Add enough sugar to create a sweet-tart balance to your taste. Stir in the cinnamon. Pour the mixture into an attractive serving bowl and chill for several hours. Makes 10 Servings. Per Serving: 96 Cal; 00 g Total Fat; 23 g Carb; 00 mg Cholesterol; 5 mg Sodium; 00 g Protein. Exchanges: 2 Fruit
PUMPKIN STREUSEL PIE 1-2/3 cups puréed pumpkin Streusel Topping: 1/2 cup whole wheat pastry flour Preheat the oven to 350°F. Line a 9-inch pie dish with pastry crust. Place the pumpkin, egg, sugar, applesauce, and spices in the container of a food processor or blender. Process until very smoothly puréed. Pour into the pie crust. In a small bowl, stir the streusel ingredients together and quickly stir in the margarine until all the dry ingredients are lightly coated. Sprinkle evenly over the pumpkin filling. Bake for 45 minutes, or until the crust is golden and the filling is set. Let cool. Serve at room temperature. Makes 8 Servings. Carb Alert: Be aware of the number of Carbs per serving and make appropriate allowance in your daily meal plan. Per Serving: 273 Cal; 5 g Total Fat; 50 g Carb; 27 mg Cholesterol; 235 mg Sodium; 6 g Protein. Exchanges: 3 Starch; 1 Fat.
PEAR AND APPLE CRUMBLE 4 medium Bosc pears, cored and thinly sliced Topping: 2 Tbsp reduced-fat margarine, melted Optional nondairy frozen dessert (or if dairy is not a concern, vanilla nonfat frozen yogurt) Preheat oven to 350°F. Lightly spray a 9- x 13-inch baking dish with nonstick cooking spray and set aside. In a mixing bowl, combine the fruits with the next 6 ingredients and stir together until evenly coated. Pour into prepared baking dish. In a small bowl, combine the melted margarine with the remaining topping ingredients and toss to coat. Sprinkle evenly over the fruit mixture. Bake for 40 to 45 minutes, or until the fruits are soft and the topping is golden. If desired, serve warm in bowls over nondairy ice cream sutsbitute or frozen yogurt. Makes 8 Servings. Per Serving (Without Ice Cream or Yogurt): 220 Cal; 4 g Total Fat; 30 g Carb; 00 mg Cholesterol; 28 mg Sodium; 4 g Protein. Exchanges: 1-1/2 Fruit; 1/2 Starch; 1 Fat.
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