Monday, August 28, 2006

Tart for T' Art Recipes

You have now been offically sworn in to noble vegan status. With this honor you will uphold the sacred details and be willing to defend all types of vegan t'ART's . Go forth now into your kitchen and cook.
Fear not. Pictures appear on my main blog page THE BAKEHOUSE (click to link)

(double this recipe for the large tart like I made)
1 Cup plus 1 Tbsp spelt flour
3/4 tsp sea salt
2 Tbsp extra-virgin olive oil
1/3 Cup ice cold water
Combine the spelt flour and salt, cut in olive oil with a fork. Add the ice water... gently mix until a ball forms (do not over mix or knead). Let sit for 5 - 10 minutes. Roll out to 1/4" thick between two 14" x 12 " peices of unbleached parchiment paper. Remove one side of thepaper, place uncovered side of crust in a 14" round dish tart pan (or pizza sheet) and remove the back paper.

TART FILLING (1/2 this recipe if you make a single tart crust recipe):
Steam about 4 cups of diced pumpkin (discard skin and stringy innards, but keep seeds if you desire to roast them) or use a microwave veggie cooker using the 2nd potato quick cook setting (about 6 minutes). On the stove top saute onions and 3 Tbsp garlic in 1 Tbsp olive oil until softened and lightly browned. Add the cooked pumpkin and shredded chard leaves (about 6 cups) with 6 Tbsp parmesan alternative (recipe below) , 2 Tbsp cider vinegar, and 1/2 tsp sea salt. Cook until chard wilts, no need to cook longer because they will finish cooking in the oven.

Makes about 1 and 1/2 c.
(wheat-free and can be soy-free)
If you have a soy allergy, or you have a hard time locating Galaxy/Soyco’s delicious Soymage vegan soy parmesan substitute, this is an easy and tasty alternative, either as a topping, or particularly as an ingredient in certain recipes. This is just about the right amount to fit into two of those little shaker bottles, but you can easily double, triple or quadruple the recipe and keep it refrigerated or frozen. It was inspired by the commercial product called “Parma” and is a variation on my "Almonzano" recipe from "Nonna's Italian Kitchen".
Use a food processor or mini-chopper or spice mill for this recipe, rather than a blender.
1 c. chopped raw walnuts
4 T. nutritional yeast flakes
2tsp. light soy or chickpea miso
1/2 tsp. salt
Process the ingredients until as fine as possible. Stir to get rid of any lumps. Place in a covered container or shaker and keep refrigerated.

Tart Assembly:
Pre-heat oven to 375 degrees. Place filling in center of tart crust leaving 3" edge and bring up the edge around the filling to make a free form style pie, pleat the edges over the filling to make it pretty and a nice round center of open filling shows. Cover the open filling with foil. Bake tart for 45 minutes (if doubling the crust recipe and using the amount of filling I list here). 30 minutes if using a single crust recipe and halving the filling recipe. Cut into wedges and serve with a favorite white bean/ garlicy OR a good Italian style tomato soup.

Friday, August 11, 2006


Pictures of this cake and other information will be found on my main blog.
Click here to get there.

Serves 8-12
This was one of the first vegan cakes I made, but I’ve modified it further. It’s a lovely presentation.
The Lemon Genoise Cake:
2 c. plus 2 T. white unbleached pastry or cake flour
1/2 c. ground lightly-toasted blanched almonds
1 and 1/2 c. light or white granulated vegan sugar
4 tsp. baking powder
3/4 tsp. salt
1/4 c. plus 2 T. Earth Balance
1 c. water
3/4 c. soy or rice milk
2 T. fresh lemon juice
1/2 T. vanilla
grated zest of one organic lemon

The Lemon Crème Frosting:

3/4 c. nondairy milk
¼ c. fresh lemon juice
6 T. white unbleached flour
6 T. Margarine Earth Balance OR non-hydrogenated shortening (Spectrum) OR solid coconut oil OR a combination
1 c. white or very light granulated vegan sugar
grated zest of one organic lemon
1/4 tsp. vanilla extract
1/8 tsp. salt
The Garnish:
2 c. lightly-toasted sliced almonds
4 c. fresh strawberries, cleaned, hulled, patted dry and halved lengthwise (try to use berries that are of similar size, if you can)

To make the cake:

Preheat oven to 350 degrees F.
Mix the dry ingredients together with a whisk in a large mixing bowl. Add the margarine and the water and beat with an electric mixer for a minute. Add the remaining ingredients and beat one more minute. Divide equally between two 9" greased and floured round cake pans lined with cooking parchment. Bake 25 minutes, or until cakes test done. Cool on racks for 5 minutes, then loosen cakes and remove from pans to finish cooling (remove parchment).

To make the Frosting:
Whisk milk, lemon juice into flour in small saucepan until smooth. Heat and stir until it boils and thickens. Cool thoroughly (place in a small bowl inside of a larger bowl of cold water).
With an electric mixer beat the margarine, shortening or coconut oil, sugar, vanilla, lemon zest, and salt until light and fluffy—- several minutes. Beat in the cooled flour paste with the electric beaters and mix until smooth and fluffy. IMPORTANT! Chill thoroughly before frosting. Use to frost any cooled cake. IMPORTANT! Keep the frosted cake refrigerated until serving time.

To assemble the cake:

Place one cooled cake layer on a serving plate. Spread evenly with some of the frosting. Place the other layer on top. Swirl the frosting on the top and sides of the cake. Pat the toasted sliced almonds all around the sides and just over the top edge so that they stick to the frosting . Overlap the strawberries in an artistic design, cut side down, on the top of the cake. Chill before serving.

Saturday, July 29, 2006


Please note my blog roll is now on the side bar of this page. I have been
enjoying the free service of bloglines because now I get alerted when the
people on my blogroll update their blog page.
Check them out at

Tuesday, June 13, 2006

Grilled Tofu

These are from Bryanna's free Vgean Feast Recipe Archives.  See sidelink for direction to her site.



Makes about 8 "burgers"

From my book “Soyfoods Cooking for a Positive Menopause”.


Serve these like a "cutlets", or burgers on sesame buns, or slice them up and eat in a wheat tortilla, or add to a stir-fry.


 24 oz. firm tofu, sliced 1/4" thick


Teriyaki Marinade:

1/2 c. EACH soy sauce and water

1/4 c. dry sherry or white wine (or apple, pineapple or white grape juice)

1/3 c. maple syrup or unbleached sugar

1 tsp. grated fresh ginger (or 1/4 tsp. powdered)

1 clove garlic, crushed


Mix together the marinade ingredients in a small pot and simmer for a few minutes over high heat.  Pour the sauce over the tofu slices in a covered container, covering the slices with the sauce.  Cover and refrigerate for up to a week.  Grill or broil the slices, or pan-fry in a nonstick skillet over medium-high heat until browned on both sides.




Makes 6 large “burgers”

From my first book, “The Almost No-Fat Cookbook”.


This “burger” has the chewy texture and juiciness associated with a truly good burger.  In this recipe, frozen tofu provides the chewiness, and the dark marinade lends a "meaty" flavor and moist juices.  It’s not really a “burger”, since it consists of a slab of marinated tofu, but no matter—it’s good!


2 lbs. medium-firm or firm tofu, frozen at least 48 hours



1 and 1/2 c. water

2 T. soy sauce (regular or mushroom )

2 T. ketchup

2 tsp. Marmite, Vegemite or other yeast extract, (gives a “beefy” flavor)

     OR 4 tsp. red or dark miso

OPTIONAL: 1/2-1 tsp. liquid smoke

1/4 tsp. garlic granules

1/4 tsp. dried oregano

1/4 tsp. dried basil

1/4 tsp. onion powder

OPTIONAL: gravy browner (for color—or use dark or mushroom soy sauce instead of regular soy sauce –see above)


Thaw out the tofu.  Slice each pound block into three thick slices.  Place the slices on a cookie sheet covered with a couple of clean, folded tea towels.  Cover the slices with more tea towels and another cookie sheet.  Weigh this arrangement down with something heavy for about 15-20 minutes.  Now the tofu slices are ready for marinating.


Mix the marinade ingredients together and pour over the prepared tofu slices in a shallow container in one layer.  Cover and let marinate for several hours or days.


Just before serving, pan-fry on a lightly-oiled heavy skillet or nonstick skillet over medium-high heat until browned on both sides.   Or cook on an indoor grill.  Serve on buns with all the trimmings.

Saturday, May 20, 2006

Taco Lentils

1 C minced onion
1 clove garlic
1 tsp olive oil
Add and bring to a boil:
1 cup dry lentils
1 tsp ground cumin
1 Tbsp chili powder
1 tsp oregano
2 1/2 tsp chik'n broth powder (Frontier)
2 1/2 C water
1 cup salsa
Reduce temperature, cover and cook 30 minutes, until lentils are tender. Uncover and cook for 6-8 minutes or until mix is thickened. Mash lentils slightly.
Serve on taco shells with lettuce, cheese of choice, black olives, whatever you like.

Dry Potato Soup Mixes

I have made these dry soup mixes, packaged them in a pretty bag and sold them at my booth. I also enjoy keeping them on hand for when I needed the kids to do a fast meal for me. Making my own is economical and since the mix is complete (add more veggies if you want) and just add water, they travel easy. All that is needed is microwave boiling water or a crock pot... especially nice for hotel trips. I have many other varieties of dry soup mixes I have enjoyed over the years.... this is a start, perhaps one day I will make a special page of these recipes compiled into a collection for my blog reader enjoyment.

2 C instant potato flakes
1 C TVP granules
1/2 C chopped dried mushrooms
1 C chicken style broth powder (I use Bryanna's homemade version or Bill's Best)
1 C dried soup vegetables (I get these in bulk from Frontier coop)
3 Tbsp bacon like bits
1/2 tsp pepper
1 tsp garlic granules
sea salt to taste (broth mixes vary greatly in their salt content)
Mix together. Store in a jar and when ready to make use 1/2 C mix per 1 cup boiling water... cover and allow to sit 15 minutes until veggies are softened. Place 1 C mix (2 servings) in a bag, label and decorate nicely and sell for $1.50.

This one is more of a family meal instead of individual serving and makes 6 cups.
2 cups dehydrated potato slices, slightly broken up
1/3 C white bean flour or besan (Indian chickpea flour) which cooks up faster
2 Tbsp or more mashed potato flakes depending on thickness of soup desired
2 Tbsp dehydrated onion flakes
1/4 C nutritional yeast
approx 1 1/2 tsp sea salt
1 Tbsp celery flakes
1 Tbsp red pepper flakes
1 Tbsp vegan chicken style broth powder (Frontier)
2 Tbsp bacon style bits
Place 6 Cups water into a pan, bring to a boil, add soup mix. Simmer 30 minutes until potatoes are tender. Stir occasionally. Can also cook in crock pot on low, all day if you like. Stir, serve ... yum!

Wednesday, May 10, 2006

The Bakehouse Tour

Here it is! I would like to welcome you into our little commercially zoned house turned baking/ growing/ storing house for the Harvey Family and all their little projects. Now before you begin this tour you need to know that what you see here is not what we see here. We see what will be in ten years, just as we saw what you see now five years ago. We have stretched, sweated, went without, prayed for, cried with and a time or two even shed blood to be able to show you this and more of all that will probably continue as we progress with this Dave & Dori brain child. This is paid for, it is ours, and we thank God for all he has blessed us with... skills, hardware, family, friends, and vision.

The Bakehouse is a place that I have made a variety of whole organic grain vegan baked goods including 6 flavors of high soy protein granola, yeasted wheat breads, cookies, and muffins. We have also assembled dried packaged soups and made organic jellies and mustards. This business started as a homeschool project and has been a very busy place (including all the work we did to it and in it) for the last four years. This summer the bakehouse will be quiet during market season since I will be taking the last of the classes I need before student teaching this fall. My son also "leaves the nest" (home on weekends) this fall as he begins a computer networking and technology program. BUT, stay tuned for what will come next ...

Picture 1: The Bakehouse (left)
The ramp on the south side of the house was built so that my wheel chair bound grandma and a family friend could come and visit.

Picture 2: The Kitchen South (right)
Upon entering the kitchen door you will see the sink/ counter and two BOSCH Universal on the left. Above the mixers I have a strip of wood with 7 clothes pins attached to it. It holds the recipe cards and the summer baking schedule, the little shelf holds some ingredients that are commonly used in a handy location.
Picture 3: The Kitchen North (left)
On the right side of the room we placed a tall table, the right height for standing while working. Under it we have stainless steel storage bins. The "tall" tabletop came from a school auction for $1 (we adjusted the leg height with steel piping) and the bins came from a hardware store that closed near us, we got 24 of them for $5. The red rack was a gift from a neighbor. The household oven you see in the background was purchased for $20 at an auction... we had it tested by a professional and it works good as new.

Picture 4 (right) and 5 (left): The pan rack
The pan rack is wonderful to hold many items on the commercial oven sheets. I can make 12 - 1.5 lb loaves of bread or 2o - 1 lb round loaves using the two BOSCH Univesal mixers and in one baking. I make 30 lb's of granola on 8 pan sheets (2 baking cycles) and 8 dozen cookies on 4 sheets to bake all at one time. There are saloon style swinging doors hiding behind the pan rack that were purchased at an auction several years before we purchased the bakehouse. I always thought a kitchen with those doors would be the ultimate, Dave widened the doorway to make it perfect for the doors so now I have the ultimate!

After buying the house we had to re-pipe for city gas connection, replace water pipes, redo the entire electrical wiring and allow for a much higher voltage ability to allow for the commercial oven (plus be inspected to meet all city codes and regulations) and replace the roof (rebuilding it in some sections after taking off four layers of roofing). This has truly been a family baby!! We have worked together with our children and many friends to see what we have done here happen.

Picture 6 (left) and 7 (right): The oven room
This room is off of the kitchen. It was once used as a kitchen storage pantry. We widened a doorway and had to run a ventilation system in the ceiling above the commerical oven to meet the requirements of the fire marshall. Beside the full size 4 rack commercial convection oven (each rack holds as much as a standard household oven) is a proofer. I set the temperature and humidity of the proofer to create the ideal bread rising environment. I just put the bread on the oven sheets, place them in the proofer, shut the door and on my regular market breads 30 minutes later they are ready to go into the oven. I have six timers on the side of the oven as you see one in the cooling rack picture. Last year during mid summer markets, my cooling racks on baking day are completely full of goods to cool, bag, label and sell. Many weeks our family gets the one loaf that Dave tucks away from my market table, otherwise I sell it all. We do not air condition when I bake, and the use of the fan when placed in the window helps keep the air moving and cooling takes place well. The bread MUST BE completely cool before being placed in a bag. On the cooling rack I also have stackable smaller cooling rack for when I do cookies.

To bring the oven in Dave ripped out two walls and an exterior house door which we had plans to replace anyways. It took six men to get it placed. It was not a small task! I think if we ever want to take it out of the bakehouse it will go out in parts. In the three years I have baked from this I have not had a problem. We bought the oven used. It came out of a senior citizen housing complex and was replaced because government funding required different equipment.
Picture 7 (left) & 8 (right): Canning Closet and Freezer Room
A closet is dedicated to storing cannnig jars and a freezer room holds two large freezers and a refrigerator. In this same room we have a "shipping table" (another find from the hardware store that went out of business). It holds bags that I use for various products, seven sizes ordered in quantities of 1000 bags each time I need to order. I get 10x16 bags for bread, 4x16 bags for 12 oz granola, 4x6 bags for three cookies, 4x10 for soup mixes, 5 lb granola shipping bags, and 15 lg granola bags, etc.

The food storage rack is handy, it is the same racks that are under the tall table in the kitchen (from hardware store going out of business). I have a stack like this in the basement of our house also to store home canned goods on. Our storage racks are unique, but many cheap storage solutions can be made ... when there is a will there is a way! An upright freezer can be seen behind the racks. A large chest freezer is the place I store bulk grains and other products that are perishable for business baking. I have a smaller cehst freezer at my house for personal family storage. All these items were used, the chest freezer came from a grocery store that was remodeling and the refrigerator came from a household auction. I could tell many ways in which our dollars were stretched and we received awesome bargains during the process of getting the bakehouse to this point. We don't believe we are lucky, but we thank God for the many times He has answered our prayers peice by peice.

Picture 9 (right) The "store" room At one time we thought we wanted to open a little store and share the bulked goods that we purchased for our family so we set up the main room with shelves and wooden bins. We realized this was not a good match for us and never changed our name for this room. We now use the room as an office/ study/ sometimes guest room (there is a couch on the other side of the room). One 4 foot wide 7 foot tall shelf now holds a few small kitchen appliances and books on a variety of food subjects and health concerns/ diets. Dave built two of these shelves and two smaller shelves to hold our products at the places they sell locally.

Picture 10 (left) The plant nursery and storage room. The shelf here was built with flourescent grow bulbs to start plants from seed (peppers, broccoli, cauliflour, cabbage) because our growing season is not long enough to plant the seed into the ground. This year I did not start my own seeds, so you see my market canope resting up against the shelf to rest until we are ready again next year. We have a 20'x30' greenhouse frame that we plan to put up next year also (after we solve the issue with how and where to have the water valve). The green house is a part of the future vision that we see. The other side of the room holds a huge storage rack for garden equipment and market tables / containers/ baskets.

Personal afternote on the future: This year the bakehouse will not be emitting it's sweet yeasty smells each week since I am getting my teaching certification and will be in classes this summer. When I complete this I intend to replace our home school support teacher (she is retiring) and carry on with the vision Dave and I have for our investment property. Part of my vision is to help families who want to take a step into the gardening and whole grain, organic cooking to learn how to using my blessings. I have hosted homeschool outings and many friends from our church who desired to learn. I believe the best way to teach is to provide the play area and offer direction. If you consider the cost of 1 lb of fresh or canned organic produce, a quart of organic soymilk (or almond or rice milk), and a loaf of whole grain organic bread... being a do-it yourselfer allows me to get all three items each day to feed a large family of four for less than 30 cents a person. Of course I had initial expenses in equipment and garden preparation... when we got our garden area it was filled with 6 foot tall weeds, we had to hire a tractor to mow it down. When a person has a desire... all things are possible! Stick to it, learn with each new step, but if you never start you can never accomplish anything.

Friday, April 28, 2006



I researched this topic and wrote the following while trying to understand, feed, and live with a son who has multiple food allergies to many common foods. I also have food allergy issues in a smaller way. I hope you are helped by the information found here. Please comment below to let me know you stopped in.

By Dori Harvey, BA
It is estimated that true IgE related food allergies are rare and that only 8 - 10 % of the population suffer them. This number appears to be growing as more patients with digestive difficulties see their doctor for relief. New understanding into the bodies allergy process can offer new treatment methods that result in a great reduction to the number of IgE related foods in a patient with multiple food allergies and relief from the allergic response in others. Most food allergies are not fixed and the development of new food allergies can be stopped! This paper will offer basic allergy understanding and then focus on the dietary treatment prescribed to help many suffering from food allergies overcome them.


Allergy (2): exaggerated or pathological reaction (as by sneezing, respiratory embarrassment, itching, or skin rashes) to substances, situations, or physical states that are without comparable effect on the average individual Merriam-Webster Medical Dictionary, © 2002 Merriam-Webster, Inc.
All allergic responses in humans take place after histamine is released into the body. Histamine is a chemical produced by the body . It’s job is to yell "HELP!" to the immune system which can release the IgE antibodies (the army) to fight off substances that can harm us. This is for our own good most of the time, but is a problem when the body begins to fight things that will not harm us, such as food or even our own working body parts as is the case in many the 128 auto-immune diseases, such as fibromyalgia, commonly diagnosed today. The way the "army" goes to work on a bad cold bacterium is the same as the allergic response with a good food protein, when the protein histamine is released we experience a wide variety of symptoms ranging from excess mucous, eye irritation or even sometimes an asthmatic reaction as the lungs try to block off the passageways in which foreign matter gets in.

An allergy is considered a problem because our body is at war with many things that usually do not affect humans or are considered harmless. (Much could be speculated about the harmless chemicals in the air we breathe, the synthetic carpet we walk on, or the laboratory made orange juice cocktail we drink, but this is beyond this essay’s scope.) When the immune system army is constantly at work we experience the irritating and sometimes life threatening side effects that can stop us from living productive lives, so we try to correct the symptoms by taking medication. Allergy medications are called anti-histamines and their purpose is to stop the histamine from alerting the immune system to respond. Although helpful at the moment because it can stop or help lessen the IgE mediated allergy symptoms, we can speculate the long term use of this remedy especially when a harmful cold bacteria comes in and our cells are not allowed to cry for help. This realization may lead us looking for other solutions, possibly ones leading to a real correction of the problem.

While many people experience food intolerance or sensitivities, this is not the same as an immune system response type of allergy. Usually a person diagnosed with a classic food allergy has allergies to other things such as inhalants, dust, molds, etc. and often has a first generation relative with allergies. A classic food allergy involves the protein in a food as it is released into the blood stream via the intestinal walls. The immune system sends out IgE antibodies that attack the protein in the same way that the IgE antibodies would attack a dust, mold, or "cold" bacteria protein. Some people seem to be born with an allergy and know very early in life while in other allergic reactions seem to come and go or develop/ worsen with age. With all this unpredictability it is hard to know what is a true allergy! Understanding that the body acts the same way with any allergen gives us an idea of why this is so.

Consider that our body is like a bucket that can only hold a certain amount of water before some begins to spill out if we keep adding to it. (1) It doesn’t matter what we are reacting to (food proteins, air fumes, chemicals in detergent, etc) , when the histamine response occurs the kind and type of reaction will vary depending on the amount and location that the histamine is released. This can make it nearly impossible to single out which foods may be triggering the histamine response creating a spillover of symptoms.

hayfever, asthma, bronchitis, recurring ear infection, sinus conditions, rhinitis, laryngitis, allergic sore throat, hoarseness
gastroenteritis, irritable bowel syndrome, celiac disease, inflammatory bowel disease, diarrhea, constipation, colic, malabsorption
headache, dizziness, sleep disorders, learning disorders, tension fatigue syndrome, foggy thinking, irritability, depression
dermatitis, eczema, angioedema, hives, rashes
arthritis, myalgia, urinary irritation, conjunctivitis, edema, hypoglycemia, diabetes, overweight, underweight, premenstrual syndrome, fatigue

Food allergy testing can assist with finding out what food may be helping to trigger the allergy responses as you travel toward the destination of good health. There are several methods of food testing available. The method you choose may be dependant upon the type of professional you see to help you in your search for good health. The range of doctorate level professionals specializing in helping others regain good health come from disciplines such as nutrition, orthopedics (chiropractors) who often take further study in naturalopathic remedies but may offer "new age" testing and treatments , doctors of medicine (commonly paid by most major insurance companies and offer laboratory drugs to relieve symptoms), and metaphysical doctors who may do "new age" muscle strength testing using food synthetics held in a glass vial in combination with aurora sensing. Just as the kind of help each professional offers may vary, the reliability of each type of testing varies greatly. Skin tests are often not recommended for food allergies because the allergic response may be severe. Since our definition of classic food allergy requires IgE antibodies to be present, only blood testing can be considered the most reliable test for diagnosis.

There are many varieties antibody level blood tests in which hundreds of foods can be tested using one blood sample. The RAST (radio-allergo-sorbent test) blood test involves mixing 96 differing food proteins with a small amount of blood to see if there are antibodies already present in the blood to "attack" the food. If IgE antibodies show up in reaction to the food then a positive IgE response occurs. This means that the blood already has built a defense against this food (thanks to the immune system) and histamine will be released. If the response occurs immediately the test results will conclude that there is a high level sensitivity, slower responses indicate a moderate to a low sensitivity. A slower response also indicates a lesser amount of histamines will be released when the protein molecules leave the intestine and enter the blood stream, helpful information when planning a rotation diet. Studies have shown about 95% of IgE-mediated reactions are not fixed and after avoidance for a few months they can be brought back into the diet occasionally in moderate amounts. (2)

1. Heredity
A recessive gene has been identified as being linked to IgE-mediated food allergies. (1)
2. Food introduced before intestinal maturity
Don’t feed babies solid food before one year old. The intestine is not mature and foods can be mistaken as harmful by the immune system opening the door for allergic responses or intolerance (2)
3. Repeated exposure to the same foods, especially in large quantities (4)
4. "Leaky Gut" or increased intestinal permeability (2)
Small openings in the lining of the intestine that allow large molecules of undigested or partially digested food protein molecules to be released into the blood stream. If the quantities are to large for the liver to work on the immune system then goes into action and produces IgE antibodies against them. Then when the food is eaten repetitively the antibody connects to the food in the bloodstream and can go to any part of the body to cause trouble.

1. Food introduction before intestinal maturity as a baby
Alcohol, non-steroidal anti-inflammatory drugs (aspirin, ibuprofen, arthritis medication, etc), corticosteroid drugs, antibiotics, and cancer treatment drugs
Nutritional deficiencies, inflammatory bowel disease, poor digestion, and food allergies (you know the chicken or the egg thing - did the allergy cause the problem or did the problem cause the allergy.)
candida yeast, dangerous bacteria such as salmonella and botchulism,, or parasites
6. LACK OF HCI, a digestive acid, in the intestine that can cause food not to be digested enough thus allowing it to go into the blood stream in it’s undigested form

Through personal study and experience, author Nicolette Dumke says, "Most of the factors that increase intestinal permeability (leaky gut) can be treated or eliminated from the lives of patients with food allergies. By doing this, the "why" of out leaky guts can be treated, and therefore our food allergies can be lessened and our health can be greatly improved." (P. 5) MOST FOOD ALLERGIES ARE NOT FIXED! She continues saying, "Dr. Leo Galland estimates that in his practice of patients with digestive problems, after he treats their dysbiosis (unfriendly intestinal organisms), nutritional and other problems, and promotes intestinal healing, only 25% of those who come to him for EPD (allergy desensitivity) treatment for their food allergies still need it." (P.11)

Medication and supplement: Gastrocrom, take before allergen exposure, or other anti-histamines to suppress symptoms
Digestive enzymes to help break down food into smaller less allergenic molecules
Vitamin C is an anti-allergy supplement
4-6 grams of quercitin
Pantothenic acid supports adrenal glands to make hormones that help us cope with reactions
Bicarbonate preparations such as Alka seltzer gold are a quick fix for food reactions. The Ph of the body becomes more acid during reactions and these help alkalinize the body, but also neutralize the stomach acid which is required for good digestion so should not be taken frequently
Inmmunotherapy, neutralizing drops to turn off the reaction to the specific food
EPD (enzyme potentiated desensitization) to suppress allergic reactions
Restoring healthy intestinal flora - probiotics or symbiotics
Nutrition and Diet
Further investigation into treatments other than dietary related is beyond the scope of this paper.

Rotation or rotary diversified diet is the most common way to treat food allergies. If the cause of food allergies is a leaky gut as theorized by Nicolette Dumke (2), the goal of the diversified rotary diet would be to keep the body from producing antibodies against non-allergic foods. If this hypothesis is correct the body will have ample opportunity to become allergic to more foods as any food in abundance in the diet can pass through the intestinal walls into the blood stream partially digested. If this happens in greater quantities than the liver can detoxify then the immune system will send out antibodies and a new food allergy will be born.

While the doctor can help heal the intestine the diet rotation accepts the leakage problem and instead focuses on lowering the antibodies created to attack the food from being released in the bloodstream. This happens when smaller amounts of a food protein (eaten on a rotational schedule) is released into the blood system and emptied out of the system before it is consumed again. This method also lowers the chances of the body creating new allergens against the unbroken down proteins to current non-allergic foods because food consumption quantities due to the rotational timing will be no burden the system as they remain small enough that the liver will carry the "toxins" out before the immune system has the chance to respond. The goal of the diversified diet is also to help recover from current food allergies, so that the body will no longer react negatively to these foods. For a period of time allergic foods should be avoided. This avoidance period should give the body time to slow down or stop the production of antibodies. Then the food will be added into the diet again, for one meal and not consumed again for at least four or more days.

Avoiding all allergic foods when dealing with multiple food allergies could cause nutritional deficiencies. The goal of the rotational dietary treatment is to be able to enjoy as many foods as possible again as soon as possible. The avoidance time of an allergic food is set depending on the antibody count to that particular food in the blood stream. High level allergic foods mean that the number of antibodies in the body at the time the IgE test was taken is high and an allergic response is quick, lower numbers of antibodies show a slower response and the food is considered a moderate or a low level allergy. When allergic foods are added back into the dietary schedule the frequency or quantity of the food will be adjusted if there are any adverse reactions. Some high level allergic foods may take a couple of years before a body can tolerate them again. Living without one or two foods at that time in recovery may be an acceptable and many people choose this and never desire to eat those foods again. Lower level allergic foods could be added into the diet as soon as three months on a 4 day rotational basis. Some foods will require a longer rotation, such as consumption once every two weeks. It is not uncommon to find other foods that were not tested can cause a negative reaction, the rotational diet will help identify these foods also.

Finding 12 recipes you enjoy for each meal and snack listed on a chart would be a good beginning goal to strive for. As you find your meals write them down so you always have a good supply of meals ideas you enjoy. This chart will also help as you begin to create a rotational diet schedule.
1. l l l
2. l l l
3. l l l
4. l l l
5. l l l
6 l l l
7. l l l
8. l l l
9. l l l
10. l l l
11. l l l
12 l l l
It is important to keep your diet varied so you do not repeat foods within a four day period. After you have avoided high and moderate level IgE mediated allergens for three to six months you may begin to add high allergens one meal each week or two, if tolerated. Low level allergens may be used every four days, as tolerated. The goal of food avoidance is to allow your blood system to lower the levels of antibodies it had for any one food to the lowest levels possible. Rotating an allergic food when you do begin eating it again after several months and then consuming it again for a few days doesn’t give the body a chance to create a bunch of antibodies again or add to histamines levels.

I have seen very complex food rotation diets. Personally I need simple guides and a list of possible choice ideas. If you need more of a rotation diet guide I would highly recommend any of the fine books cited in the bibliography.
muffins (vary grains) grilled meat sandwich fish soup (finnan haddie)
oat and bean waffles w/ allergy free chips nut or seed butters
buckwheat pancakes and salad or soup egg replacer for baked goods
cashew "yogurt" bean and veggie soups baked potato with topping
allergy free cereal mix chicken noodle soup chili with cornbread
cashew, oat, or soy milk salads of lettuce, cabbage, chili smothering potato fries
porridge grains with fruit and other veggies
potato hashbrowns vegetarian "meats" or tofu
leftover supper sandwich Fresh Fruit
Use proper substitutions for any item listed in the suggested menu (i.e. can’t have chicken, make chickpea or soy noodle soup, NO black beans, use white or red OR no kidney beans, use pintos). If you can tolerate soy or use other grain or nut milks. Can’t do potatoes or tomatoes, try white bean "chili" with a few chopped red peppers.
Leftover pancakes make great sandwich "breads"
Leftover muffins, crumbled and dried make a nice grapenut style breakfast cereal
Commercial pasta made from a wide variety of grains to fit any diet are now available
Keep leftover muffins or individual soup servings in the for quick heat and eat grabs in four days

1. Walsh, William E, M.D. Food allergies: The complete guide to understanding and relieving your food allergies. John Wiley & Sons, New York, 2000.
Provides an in depth explanation of classic food allergies, but has a special focus on "MALS" food chemical allergies. A general rotation diet description is offered, charts for finding allergens in commercially prepared products, identification of food families, and help with monitoring and relieving food allergy symptoms.

2. Dumke, Nicolette M. 5 years without food: The food allergy survival guide. Adapt Books, Louisville, Colorado, 1997. (P. 1-21)
Ms Dumke is the only author of the many books I read about food allergies who offered hope that food allergies can be overcome. Although the book was endorsed by her primary care giver and bibliography sites a multitude of professional medical references, Nicolette Dumke is not a doctor, nor a nutritionist - she is a woman who suffered from an allergy to literally every food and mothered two children with the same type of problem. She had been there and walked the path leading to good health.

3. Freund, Lee H. And Jeanne Rejaunier. The complete idiot’s guide to food allergies. Alpha Books; 1st edition, November 2003.

4. Jones, Marjorie Hurt, R.N. The allergy self help cookbook: over 325 natural foods recipes, free of all common allergens: wheat-free, milk-free, egg-free, corn-free, yeast-free. Rodale Books; Compl Rev edition (April 7, 2001).
This book teaches how to build your own rotation diet. The author uses a wide variety of grains with the exception of wheat and non-grains (amaranth, buckwheat, quinoa) often in the same recipe. There are helpful charts listing the properties of certain. A muffin recipe may list a big variety of grains or non-grains to use to that one could have a muffin every day of the week without repeating any one grain during an entire roatation. Nuts and fish are used freely.
(c) 2004

5. Melina, Vesanto, MS, RD. and Dina Aronson, MS, RD. Food Allergy Survival Guide: Delicious Recipes and Complete Nutrition. Book Publishing Company, Summertown, TN, 2003.
This book offers many vegan recipes and foods without wheat or dairy. Gluten free help is offered here.

Tuesday, April 25, 2006


Raw Vietnamese Spring Rolls: Steamed veggies, tofu, me*t, and mango variations with an excellent peanut dipping sauce.

Roasted Brussel Sprouts: Served with twisted rye noodles and a raw tomato sauce

Caraway Pickled Beets: A great canning recipe with a sugar free option!

Mango Salsa: These aren't locally grown here, but they sell at a good price this time of year.

Mushroom Asparagus Struedel: Yum!

Wednesday, April 19, 2006

Balsamic Vinagrette


makes 1 and 1/2 c.   

 Add all to the bender or largest magic bullet mixing cup. Mix on high for 3 minutes or until mixture is thickened.          

1 1/4 c. water

2 tsp. instant clear jel OR 1/2 tsp xanthan gum

10 T.  balsamic vinegar

2 cloves of garlic, crushed

1 and 3/4 - 2 tsp. sea salt,

1/4 - 1/2 tsp  KAL brand stevia extract powder

Place the water or broth and starch in a small pot and stir over high heat until it thickens and turns clear (cornstarch has to boil; potato starch does not).  Whisk or blend in the remaining ingredients, bottle and store in the refrigerator.



The original recipe I based mine off of:


makes 1 and 1/2 c.   

This is one of our favorite dressings.  It keeps for several weeks in the refrigerator-- just shake it a little before serving.

1 c. water or light broth

2 tsp. cornstarch or potato starch

1/4 c. extra-virgin olive oil

10 T.  balsamic vinegar

1 to 3 cloves of garlic, crushed

1 and 5/8 tsp. salt, OR 2 and 1/8 tsp. herbal salt

OPTIONAL:  2 and 1/2 T. brown sugar or Sucanat

Place the water or broth and starch in a small pot and stir over high heat until it thickens and turns clear (cornstarch has to boil; potato starch does not).  Whisk or blend in the remaining ingredients, bottle and store in the refrigerator.


Monday, April 17, 2006

Brussel sprout filling

Preheat the oven to 350 degrees F.
Saute or microwave cook, 5 minutes:
1/4 Cup minced onion
1 tsp minced garlic
3/4 C minced mushrooms
1/4 C dry white wine
Add the following to the sauted mixture and combine well:
1 lb brussel sprouts, cooked and chopped well
1/2 C whole wheat bead crumbs
1/4 C soy parmesan
1/2 vegan lite mayo (I used spectrum lite canola oil mayo)
1/4 tsp sea salt
1/8 tsp pepper

Add 1 1/2 tsp mixture to middle of round pasta wonton (or dumpling) wrapper. Place the wonton in a mini muffin pan cup. It should look like flower with a drop in the middle. Bake 4-5 minutes, until egdes of "muffin" are browned. Serve with your favorite oriental meal dip. We used a sweet and sour sauce.

Thursday, April 13, 2006

Spicy Southern Greens

4-5 lbs. of fresh greens (collard, turnip, mustard, kale, or a mixture)
2 large onions, chopped
2 large red bell peppers, chopped
6 cloves garlic or 1 1/2 Tbsp minced jarred garlic
6 Cups vegetarian broth
1/4 tsp liquid smoke
salt and pepper to taste
1.  Wash green thoroughly in a full sink of water to remove grit.  Drain water and repeat three times, drain greens in a colander.  Although there are alot of fresh greens, this will cook down considerably!
2.  In a large lightly oiled soup pot, saute the onions and  garlic until softened.  Add the broth and greens in batches, as the green cook down add more.... they will cook down quickly (note spinach cooks more quickly than other greens, add it last if using).
3.  Add liquid smoke.  Cover and cook for 45-60 minutes, add red peppers the last 20 minutes of cooking time.  Taste for salt and pepper.  Serve the greens and "pot juice" in bowls with vinegar and hot sauce if desired.  Balsamic vinegar is my favorite.

Wednesday, April 12, 2006


ONIONY KALE DIP (from the vegna cookbook called CalciYm by Davis Bronfman.
6 C finely chopped kale, ribs removed (2 Ccooked unsqueezed; about 1 C cooked squeezed)
1 1/2 C vegan mayo
1 (12.3 ox) box x-firm silken tofu
3 Tbsp lemon juice
4 green onions chopped
1 pkt onion soup mix (Fantastic Foods has an organic one)
4 1/2 Tbsp fresh dill or 1 1/2 Tbsp dry dill weed)
Steam or boil the kale until tender. Drain and cool enough to handle. Squeeze it as dry as possible. In a food proceesor, combine the tofu, mayo, lemon juice and soup mix Process until smooth. Add the kale and green onions and dill. Mix well. Transfer to a bowl and serve in a french loaf like a spinach dip.

IF YOU HAVE NO MAYO: use 2 boxes of silken tofu ADD: 1 1 /8 tsp salt, 2 Tbsp olive oil, 1/2 tsp dry mustard, 1/8 tsp white pepper, 2 more T of lemon juice or apple cider vinegar.
2 C well cooked chickpeas
1/3 C lemon juice
2 Tbsp sesame tahini
6 cloves garlic
1 1/2 tsp sea salt
1 tsp ground cumin
1/4 tsp cayenne pepper
1 lb cleaned greens (spinach, kale, or chard)steamed tender and squeezed dry.
Place all the ingredients except the greens in the food processor. Process as smooth as you like it, ass a bit of water if necessary (remember it thickens up in the frig). Add the greens and process briefly. Place in a serving bowl, cover with plastic wrap and refrigerate until serving time.

Thursday, April 06, 2006

My main blog - the bakehouse

Roasted brussel sprouts and salsa cruda con olive recipes are posted on my main THE BAKEHOUSE daily blog. Check there first. Any recipe I make will be posted there first and occassionally I will include a link to this page to avoid very long posts. I hope you enjoy my blog. Thanks for stopping by!

Monday, April 03, 2006


(can be wheat-free)

I’m sure that all of us have had our share of tasteless vegetarian cabbage rolls filled with unadorned rice, cooked until soggy. I think that this is because carnivorous cooks don’t think vegetarians like flavor, so they just leave out the meat, bacon fat, etc., that give the rice flavor, and don’t substitute anything else! Here’ s my “meaty” vegetarian cabbage rolls—always well-received. I also offer you a different way of softening the cabbage leaves—no cooking required, just a little thinking ahead!

By the way, you can freeze the filled, uncooked cabbage rolls, so it pays to make lots. Thaw them out before cooking them . (There’s a microwave option below for cooking half the recipe at a time.)

1 large head of green cabbage

4 c. leftover cooked brown rice (OR use other cooked whole grains, such as quinoa, bulgur wheat, buckwheat, millet, etc.)
3 c. vegetarian “hamburger crumbles, or browned crumbled vegetarian “sausage”
1 T. roasted (Asian) sesame oil
2 medium onions, minced
2 cloves garlic, minced
1/4 c. soy “bacon” chips (I like ClubHouse brand) or bits
OR 1/2 c. chopped vegetarian “Canadian back bacon” or “ham”
1 T. vegetarian worcestershire sauce OR 2 T. Lea and Perrins Steak Sauce
1/2 tsp. salt
freshly-ground black pepper to taste
OPTIONAL: some chopped sauteed mushrooms
1 tsp. dried thyme

3 c. water
1 (5-6 oz.) can tomato paste
1 T. unbleached sugar, white beet sugar, Sucanat or brown sugar, or maple syrup
1 T. lemon juice
1/2 tsp. salt

3 DAYS BEFORE MAKING THE CABBAGE ROLLS: Place the cabbage (any unsightly outer leaves removed) in a plastic bag. Fasten shut and freeze the cabbage for at least two days.

1 DAY BEFORE MAKING THE CABBAGE ROLLS: Thaw the head of cabbage out.
After the cabbage has thawed, the leaves will be wilted and it should be fairly easy to separate them. I usually cut them from te stem one-by-one with a sharp knife and carefully peel off. It’s okay if they tear a little. Select 20-24 of the nicest leaves. (The rest can be used in soup.) If any of the leaves have a large ridge at the bottom, you can trim that even with the rest of the leaf, or cut it out.

TO MAKE THE CABBAGE ROLLS: Give yourself an hour to make them (not counting cooking the rice). They take two hours to cook, but during that time you are free to go about your business.

Before you start, cook the brown rice, if you haven’t already. Rehydrate the textured soy protein if you are using that instead of “crumbles”.

Heat the oil in a large nonstick skillet over medium-high heat. Saute the onions and garlic until the onions soften and brown a little.

In a large bowl, mix the rice, the “crumbles”, the sauteed onions and garlic, the “bacon”, Worcestershire or steak sauce, any Optionals you might be using, and salt and pepper to taste. Mix well.

Preheat the oven to 350 degrees F.

TO FILL THE CABBAGE ROLLS: Place each cabbage leaf on your work surface with the inside curve facing up, the stem end down towards you. Place a scoop of the filling in the center, towards the bottom of the leaf. Since the leaves will be of different sizes, there is no one measure for the amount of filling you will need. Fill it generously, packing it together, but not so generously that it spills out the sides when you roll them up. This will take a little experimenting on your part. If you have cut out the stem ridge from any of the leaves, pull the cut ends together before filling. Roll te filled leaf away from you toward the center. Fold in the sides (envelope-style) and then continue rolling up. Some people like to secure these with cocktail toothpicks, but I never do this.

Place the rolls, seam-side-down, in a large oiled baking dish or pan. Mix the Sauce ingredients together with a whisk and pour it over the cabbage rolls. Cover the pan and bake for 2 hours. Serve with commercial or homemade (see below) tofu sour crème.

MICROWAVE OPTION: For HALF THE RECIPE, you can microwave the rolls WITHOUT the sauce (in a microwave–safe baking dish, covered) for 9 minutes on HIGH. Make the sauce with HALF AS MUCH water (and use only half of the sauce, since you are cooking only half of the recipe). After the first 9 minutes of cooking, add the sauce, cover and cook 9 more minutes on HIGH.


Saturday, April 01, 2006

Spring Rolls and Peanut Dipping Sauce

Spring Rolls
Prepare ahead and set aside:
10 -12 dried 8" Vietnamese rice wrappers
12 oz tofu seasoned and pan seared, cut into thin slices
2 Cups finely shredded lettuce
1/4 C hoison sauce mixed with 1/2 tsp chili paste
1/4 tsp dried basil per rice paper sheet 
Saute until softened:
2 1/2 C shredded cabbage
1 C julienned carrots
2 C shredded fresh spinach or frozen, will thaw while cooking)
1 tsp sea salt
1 Tbp soy sauce
1 Tbsp shallot pepper (Penzey's Spices)
Assemble fililng ingredients in order of use for easier preparation.  Lay out a dampened towel to lay wet rice papers on while rolling.  Dip rice papers in warm water for 10 seconds (fully immerse).  Place on towel.  Layer each filling ingredient on bottem 1/3 of rice paper, sprinkle with 1/4 tsp basil.  Roll up like an envelope.  Perfect roll os 1" wide by 4" long.  Serve whole or cut in half.
Peanut Dipping Sauce:
Combine all thouroughly:
1/3 C hot water
2 Tbsp soy sauce
3 Tbsp peanut butter
2 Tbsp brown sugar
4 tsp vinegar
1 tsp Asian sesame oil
2 Tbsp green onion, chopped
hot sauce to taste 

Friday, March 31, 2006

Coconut Cilanto Rice Pilaf and Mango Salsa

Coconut Cilantro Rice Pilaf
Chop veggies and combine them all in the rice maker one hour before needed, cook regular and allow to warm in pot until serving:
1/2 C fine dice white or yellow onion
1/4 C each fine dice green and red bell pepper
1 1/2 tsp minced garlic
3 tsp Frontier vegetable broth powder
1/2 tsp veggie pepper
1 1/2 Tbsp dried cilantors
3 Tbsp currants
3 Tbsp unsweetened coconut shredded
3 C water
1 1 /2 C brown rice
Dori's Mango Salsa
Combine the following finely minced veggies and seasonings:
1 ripe mango,peeled and seeded
1/4 C each green pepper, red pepper, and whilte or yellow onion
1 1/2 tsp minced garlic
1 Tbsp dired cilantros
1 Tbsp unsweet shredded coconut
2 Tbsp currants
1/4 tsp sea salt
1 /4 tsp KAL stevia extract powder
1/2 C rice vinegar

Tuesday, March 28, 2006

Lemon Coconut Ginger Bran Muffin (low sugar and almost fat free!)

Preheat oven to 350 degrees
Combine in a large mixing bowl, I use an extra large tupperware "thats-a-bowl" (tm):
4 1/2 C raw wheat bran
1 C unsweet coconut shredded (toasted or add a little coconut extract)
1/3 C finely minced ginger root
3/4 C unrefined sugar
1/2 C kokobits (vegan bits) or other mini choclate chip of choice
1 C pure lemon juice concentrate
2 tsp KAL brand stevia extract powder
5 1/2 C water (cold so your chips don't melt)
1 1/2 tsp sea salt
Blend a 12.3 oz box of mori-nu silken lite firm tofu in the blender until creamy and stir into bran mix.
Combine dry ingredients together and mix into wet bran mix just enough to combine:
3 C whole wheat pastry flour ( or barley flour if you choose)
3 C organic all purpose unbleached wheat flour (or spelt if you prefer)
1 Tbsp baking soda
1 Tbsp aluminum free baking powder
I scoop 1/2 C batter into each muffin cup, yes it's overfilled a bit (see picture on thebakehouse blog).
I bake these for 25 minutes at 350 degrees in my convection oven.  Cool on a rack.
** You could save the dough in the frig for a few days and bake on demand.
Also I was thinking about the next time I made these I may include ground cardamon.... 1 tbsp?
I would also probably use currants next time instead of the kokobits.... 1 1/2 C of the fruit = 632 calories, 1/2 C of the chocolate = 560 calories.

Friday, March 24, 2006

Link to Sweet Sushi

This is a very cute "sushi" dessert. (easy to veganize version)

A commenter on the above site posted this one:

Link to Communion Bread


Rice Maker Barley Risotto

I have a Zojirushi rice maker. It has a cook button and when it is done the switch pops up and goes to a warm position. I got it at Goodwill for $2.99 several years ago and still works great!

To make this recipe place the following ingredients in the rice maker in any order, give it a stir, put on the lid, and push the cook button:

4 C water
1 ½ Tbsp Frontier brand vegetable broth powder
1 C pearled barley
1 ½ C chopped sweet onion
1 tsp garlic, minced
1 tsp Morton's Nature's Seasoning
2 tsp red miso or ½ tsp sea salt
1 tsp dried rosemary or thyme
1 ½ Tbsp nutritional yeast flakes
¾ C sliced mushrooms (I used canned)
1 C cooked red beans *
½ C slivered red pepper, coarsely chopped
¼ C soymilk (for a creamier feel to the sauce)**
I waited 10 minutes, removed the lid and gave it a stir. The extra liquid in the rice maker then became very creamy with the wait.
Options: Sprinkle with soy parmesan, bac'un bits, or a dallop of soy sour cream/ plain yogurt

Substitution suggestions:
* I use pintos which I cook and freeze in 1 ½ C portions for later use, so they do not have the extra sodium. You will need to adjust the salt to your taste if you use canned beans or fresh mushrooms
** Or 1 Tbsp plain soymilk powder
I served this along side of seitan roast and green beans. A couple slices brest of tofu would be nice also. I just saw a package of vegetarian SPINACH nuggets at the grocery store. They look like chicken nuggets with green insides (probably like a spanikopita??). I thought about trying them, but for $3.75 and 10 fairly high fat nuggets I like making my own just fine. Nuggets with a green salad would make a nice meal completion also.

Wednesday, March 22, 2006

Fat free Russian Dressing and Caraway Fruited Slaw Dressing

This russian dressing is unique, I adapted it from a recipe on so that I could use it for my vegan reuben sandwich today. I have to admit, I love balsamic vinegar / garlicy dressing so this gets a C from my pallete, maybe a thicker creamier dressing would have been better for this sandwich. The family did okay with it, we dipped our sandwich into it instead of putting it in our sandwich. Okay, the recipe.....
Add all ingredients into the tall magic bullet cup (blender), blend until thickened:
1/4 C red wine vinegar
1 tsp garlic minced or 1 clove
2 tsp dijon mustard
1/2 tsp onion powder
1/2 tsp sea salt
2 Tbsp tomato sauce or ketchup
2/3 C water (or oil)
1/3 tsp xanthan gum (omit if using oil)
1/4 tsp KAL brand stevia extract powder
or 1/4 C sweetener of choice
The Caraway Fruited Slaw Dressing
Mix with electric blender until well blended:
1/2 C preferred vegan mayo (I use a ff homemade version)
1/4 C apple cider vinegar
1/4 - 1/2 C water (use lesser amount first to get the consistency you like)
1/4 tsp Kal brand extract (more if you like it sweeter)
2 tsp caraway seed
Pour over your favorite cabbage slaw. My mix included 5 cups coarsely shredded cabbage, 1 1/2 C halved grapes, 1 large large diced red apple, 1 large dice green pear. Allow salad to marinate in dressing for several hours before serving, esp. if cabbage is very coarsely shredded.

Pumpernickel Spelt Bread

Image hosting by Photobucket
The dark pumpernickel turned out fantastic for my vegan reuben sandwich. Although I have made alot of pumpernickel bread before, my unusual increase of dark cocoa powder in this recipe really changed the flavor. I completed this meal with a fruited caraway cabbage slaw and tomato slices.

Yield: 1 1/2 lb loaf bread machine + one family of four (one supper's worth of sandwiches and two lunchboxes) = only bread crumbs left on the counter

Add the following ingredients in the order suggested by your 1 1/2 - 2 lb bread machine pan. **

1 1/4 C warm coffee
2 Tbsp olive oil
2 tsp sea salt
1/4 C flax meal
1/4 C dark cocoa powder
2 C commercial spelt flour* (or ww bread flour)
2/3 C pumpernickel or rye flour
2 Tbsp dark unrefined granulated sugar
or black strap molasses
1 1/2 Tbsp caraway seed
1 Tbsp SAF instant yeast
Place on regular cycle and your preference of crust.
* Usually with spelt flour I need to add a little more flour than would be necessary with wheat flour.
** Make sure you check the dough five minutes into mixing to see that it has balled properly. Add more flour or water at that time if needed.

Tuesday, March 21, 2006

Sicilean Split Pea Soup

Sicilean Split Pea Soup
(adapted from a recipe of Bryanna Clark Grogan, The Fiber For Life Cookbook)

2 large sweet onions, diced coarsely
1 - lb peeled tomatoes *
2 cups baby carrots
4 stalks celery, diced
1-2 Cups chopped fresh spinach or a handful of chopped frozen greens
5 tsp vegetable broth powder (I use frontier)
5 C water
1/2 tsp each thyme and basil
1/2 - 3/4 tsp chopped red chili pepper flakes
1 2/3 - 2 Cups split green peas **
more salt to taste
VARIATION: Sometimes I like to add 1/2 cup of quinoa and lesser amount of split peas.

** I froze 1 lb of whole roma tomatoes in a quart freezer bag. When I want to use these for soups I run warm water over them and the skin comes right off. Sometimes when they are thawed I take my kitchen scissors and chop them right in my soup pot OR I'll microwave thaw them and chopbefore adding.
** 1 2/3 Cups split peas calculates to 2.5 weight watchers flex points per 1 3/4 C serving

Monday, March 20, 2006

Mushroom Asparagus Strudel

This is my MUSHROOM ASPARAGUS TOFU STRUDEL. If I ate both strudels in one setting it would come to a "whopping" 20 points for 6 servings. Break it down into 6 servings at the right time intervals you'd get away with 2.5 points per serving due to the fiber deduction, but eat more than that and you'd have to count 3.5 points for the next serving.

My version as posted below is adapted from:
BRYANNA’s Artichoke And Mushroom Strudel (Vegan Feast Newsletter April/May 2004)
I love her newsletters and cookbooks. Her recipe is more glamourous with the soy parmesan and a sun-dried tomato coulis (French word for red sauce) and worth checking out.

Phyllo Crust:
Nonstick canola oil spray
6-12 frozen phyllo pastry sheets, thawed

Filling, Combine ingredients in a bowl:
1 lb firm white wave reduced fat tofu, crumbled
1/2 C fat free soy based mayo (I made my own 10 calorie per Tbsp from soymilk - yes, another Bryyanna recipe)
12 - 14 oz. sliced canned mushrooms
2 tsp each basil and onion granules
1 tsp garlic granules
1/2 tsp. salt

Preheat oven to 350 degrees F. Spray large baking sheet with oilspray.
Spray 6 phyllo sheets individually with the oil spray and stack. Spread the tofu mixture leaving 1 inch on each side and 2 inches at the top, layer on mushrooms, and cold steamed asparagus. Roll up phyllo into log, enclosing filling completely. Fold or "scrunch" the ends of the roll as though to close them off.

Transfer strudel to ungreased baking sheet. (If the baking sheet is old and black, cover with a layer of aluminum foil.) Spray phyllo log with oil spray. Slash the log 5 times at equal intervals with a sharp knife (I used a good bread knfe) — this allows steam to escape and makes it easier to cut after baking. Bake strudel until golden brown, about 40 minutes. Allow to cool (for firmness and cohesiveness)for 10 minutes. Cut strudel crosswise into 6 pieces.

I sprinkled the filling and the top with Morton's Nature's Seasoning (some may enjoy parmesan style cheese there). I like to serve this with a sweet mustard sauce on the side, my family also enjoys spaghetti sauce. My seasoning isn't heavy because I enjoy the mustard sauce which is a powerful flavor. Others may desire to season the tofu mixture more than I did and not count so much on the sauce.

I used 6 phyllo sheets in each strudel. This calculates out to about 200 calories (4 ww points) in each crust = 8 for the recipe. I used reduced fat firm tofu from white wave (90 cal servings x 5) = 9 points total, a fat free soy based mayo or a no fat mayo with 15 calories per TBSP = 2.5 points, canned mushrooms (0), and steamed asparagus (0). All this added together comes to 20 points.

One third of one strudel = 2.5 points (this included a fiber deduction and no extra point considerations for fat because I used reduced fat tofu).

Sunday, March 19, 2006

Pumpkin Smoothie and Pumpkin Pie Bran Muffin

I ate a wonderful snack... Pumpkin Smoothie and those fabuolous bran muffins in which I used = substitute pumpkin in place of applesauce and pumpkin pie spice instead of cinnamon.

I purchased a large can of pumpkin (3 1/2 Cups) and used 1 1/2 Cups for the muffins. With the leftover I froze in a ice cube tray (just perfect to fill 12 cubes).

The smoothie recipe...
I placed three frozen pumpkin cubes along with 2 regular ice cubes into my magic bullet cup along with 1/4 box lite silken tofu and water to fill 3/4 full. I added 1 1/2 Tbsp lemon juice, 1/2 tsp nutmeg, and 1/4 tsp (or more to taste) stevia, and 1/2 tsp xanthan gum. Mix until thickened. ENJOY!

Saturday, March 18, 2006


I use xanthan gum to give the smoothie a thicker body, to make it more like the texture ice cream would give. I get 2 cups of this (which reminds me of an icecream malt) instead of 2 points like for 1/2 C sf ff iceceam.

I have a MAGIC MULLET BLENDER (Love it!!!). In a mug with handle add the following:
3/4 C water
4-5 ice cubes
2 Tbsp sugar free hazelnut coffee syrup flavoring
1 Tbsp instant coffee
1 Tbsp dark cocoa powder
1/4 tsp KAL brand stevia extract powder (*** brand is important)
1/2 tsp authentic foods xanthan gum
Soy protein powder = 60 calories (I like Geni-soy brand)
Whiz together until cup is full, mix is thick, and there are no ice cube chunks left
Remove mixer blade (rinse it and allow to dry. Top cup with colored rim. ENJOY!!

Friday, March 17, 2006

Big Beautiful Vegan Bran Muffin

As I said in THE BAKEHOUSE blog I would post the recipe for my breakfast this morning if I knew how. I am working on figuring this out and now have "thebakehouse-recipes" blog. The next step will be to create a link between the bran muffin and the recipe.

These are every diet friendly: fat free, 2.5 weight watchers flex points, high fiber, very low sugar, did I mention dairy and egg free....

You can make the batter and leave in the frig, ready to bake when you are. I usually make the whole 2 dozen and freeze, ready to microwave when I want one.

Preheat oven to 350. I use unbleached wax coated muffin papers lightly sprayed with oil sold by Frontier Coop. Reynold's foil will work when coated with oil also, since these muffins are fat free they will stick horribly to regular paper muffin cups.

In a large mixing bowl combine wet mixture:
4 1/2 C raw wheat bran (arrowhead mills)
6 Cups soymilk (I warm mine)
1 1/2 C raising or dried currants
1 1/2 C unsweet applesauce
1 1/2 tsp sea salt
3/4 C sugar
1 1/2 tsp KAL brand stevia extract powder (brand name is important!! Stevia is expensive and can taste nasty... this is the only brand I like) This is a natural herb and can be used to sweeten, it provides zero calories and 1 1/2 tsp adds 1 1/2 cup sweetening power.

Dry Mixture:
3 Cups whole wheat PASTRY flour
3 Cups unbleached organic all purpose flour (King Arthur)
1 Tablespoon EACH baking soda AND baking powder
2 Tablespoon cinnamon

Combine dry into wet, mix briefly. You can store in a large tightly covered container in the refrigerator for up to two weeks. To bake, spoon thebatter into the muffin cups ... I pack them full and even a bit above to make 24 muffins. You could make 36 regular size and not fill cups so full. I like big muffins! Bake 25 - 30 minutes. I have a convection oven with a baking stone in it.... ovens do vary some. These muffins will firm some as they cool.

Since these are fat free I freeze them on the day that I make them and remove them from the freezer for microwave right before serving (warm in microwave). Being fat free they stay moist that way.

I have varied this recipe by adding a couple shredded carrots, crushed pineapple, chopped apple. You could replace some the applesauce with oil if desired up to 1/2 C. If any one has a wheat allergy barley flour could replace the whole wheat pastry and spelt could replace the all purpose flour, it works because I have made these with the flour variation.