RECIPE: 7..Different Recipes... 4 w/ Nutritional Analysis

Phyllis A.November 30, 2000

OKRA AND CHICKPEAS...Vegan/Lacto

When I prepare fresh okra, I always cut off the tips and the stems.

Also, make sure you wash the cut okra thoroughly; otherwise, too much

of the okra liquid (kids call it the gooey, slimey stuff) will get

into the dish.

1 tablespoon butter or margarine

1 large onion, chopped finely

2 cloves of garlic, crushed

3 tomatoes, chopped

1 green chili pepper, seeded and finely chopped

1 pound okra

1 teaspoon ground cumin

1-3/4 cups canned chickpeas, drained

Salt and pepper to taste

In a frying pan, melt the butter and saute the onion and garlic until

the onion is lightly browned. Then, add the remaining ingredients,

stirring occasionally. Heat well and serve.

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MUSHROOM SOLIANKA...Vegan

"TipWorld Recipes"

by Tiffany Taylor

Serves 6 to 8.

This Russian casserole is a tangy, unexpected mixture of mushrooms and cucumbers.

1-1/2 pounds cabbage, shredded

4 teaspoons magarine

1/2 cup water

4 teaspoons vinegar

1 onion, grated

6 ounces tomato paste

2 teaspoons sugar

1-1/2 teaspoons salt

1/4 teaspoon pepper

2 cucumbers

1 pound mushrooms

Preheat oven to 375 degrees. Place cabbage in a large saucepan with

butter, water, and vinegar. Bring to a boil; cover and simmer 5

minutes. Add onion, tomato paste, sugar, salt, and pepper. Mix well.

Put half of cabbage mixture in a lightly buttered casserole dish. Peel

and slice cucumbers; arrange on top of cabbage. Slice mushrooms; place

on top of cucumbers. Add remaining cabbage. Cover and bake 1/2 hour.

Per serving: 92 calories, 3 grams fat, 5 milligrams cholesterol, 13

grams carbohydrates, 4 grams fiber, 4 grams protein, 607 milligrams

sodium.

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ENDIVE SALAD...Vegan

"TipWorld"...e-mail

by Tiffany Taylor

Serves 4.

6 heads Belgian endive (about 1 pound)

1/3 cup vinegar

2 tablespoons olive oil

1 teaspoon Dijon-style mustard

Salt and pepper to taste

3/4 cup chopped parsley

Rinse endive and cut into long, fine julienne strips. Wrap in paper

towels; place in a plastic bag. Chill.

Pour vinegar and oil into a salad cruet or a jar with a tight-fitting

lid. Add mustard, salt, and pepper. Shake vigorously; chill.

Combine endive and parsley in a serving bowl. Toss with dressing;

serve at once.

Per serving: 91 cal, 7 g fat, 0 mg cholesterol, 6 g carbohydrates, 4 g

fiber, 2 g protein, 55 mg sodium

--------------------------------------------

WHOLE WHEAT PUMPKIN BREAD...Lacto/Ovo

"TipWorld"..e-mail

today's recipe makes one 8-1/2 inch loaf.

1-1/4 cups whole-wheat flour

1/4 cup yellow cornmeal

1 teaspoon baking soda

1/2 teaspoon ground cinnamon

Dash of teaspoon ground nutmeg

Dash of salt

1/3 cup unsalted butter

2/3 cup sugar

1 cup cooked pumpkin

3 egg whites

1/2 cup water

1/4 cup raisins

1/4 cup chopped walnuts

Dry mix the flour, baking soda, nutmeg, and salt together. In another

bowl, mix the...

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