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VRG Journal May 1994

Contents:

• Guide To Nondairy Frozen Novelties
• North of the Border Vegetarian Recipes
  • Mexicali Corn and Squash Bake
  • Guacamole
  • Fiesta Salad
  • Chili-Stuffed Baked Potatoes
  • Golden Chili Chowder
  • Meatless Baked Black Bean Burritos
• The Green Scene
  • General information on greens:
  • Greens glossary:
  • Warm Curried Greens and Pasta
  • Country-Style Greens
  • Greens and Apples
  • Braised Bok Choy with Mushrooms
  • Creamy Rice and Greens Casserole
  • Greens Quiche
  About this document

Vegetarian Journal's Guide To Nondairy Frozen Novelties

It's the middle of December, and I'm reviewing nondairy frozen novelties for this issue of Vegetarian Journal. As I write, my fireplace is blazing, and I'm wearing two pairs of socks. Under the current conditions (Arctic), I thought it might be a little difficult to "get into the mood" to sample frozen desserts. But it didn't take long for me to get enthused --- these things are good!

Imagine Foods of Palo Alto, California, makes three wonderful frozen novelty products: Rice Dream Pies, Nutty Rice Dream Bars, and regular Rice Dream Bars, all of which are vegan. Today, I sampled a Vanilla Dream Pie and a Rice Dream Strawberry Bar for lunch (all in the line of duty). They were absolutely delicious. Rice Dream Pies come in four flavors -- vanilla, mocha, mint, and chocolate. Each Dream Pie consists of two thick, chewy oatmeal cookies with a layer of Rice Dream in-between, covered with a carob coating. The other two products, Rice Dream Bars and Nutty Rice Dream Bars, consist of strawberry or chocolate Rice Dream on a stick, covered with a carob coating.

In terms of taste, these products compare very favorably to any dairy products that I've ever tried. In fact, I prefer them to the "heavy" creamy taste of some gourmet ice cream bars.

But now I'm horrified as I watch the nutrition information I requested from Imagine Foods come in over my fax machine. Nineteen grams of fat in the Vanilla Dream Pie, and another 15 grams of fat in the Strawberry Bar. Thirty-four grams of fat for lunch -- this product review business can have its hazards! Some dairy gourmet frozen novelty items do contain even more fat than that. Nevertheless, the Imagine products are high enough in fat that most people will probably want to make them an occasional treat. Also, while they are cholesterol-free, they do contain coconut oil and cocoa butter, which are cholesterol-raising saturated fats.

If fat is the concern, then rest assured that there are some very good fat-free alternatives. One of them is Fruti frozen fruit bars, manufactured by Natural Fruit Corporation, Hialeah, Florida. These bars are billed as "the frozen fruit bar with more chunks of fruit," and they're great. I sampled five dairy-free flavors. The lime and the pineapple were terrific. The Caribbean fruit mix was pretty to look at, with visible flecks of red fruit and white coconut. Other dairy-free flavors include strawberry and raspberry. There are also a few flavors that contain skim milk. These fruit bars are made with fresh fruit and are sweetened with sugar and corn syrup. All are fat-free.

Another frozen fruit bar I sampled was the Fuzzy Navel Fruitfull. Also made with chunks of fresh fruit, this fruit bar was good, fat-free, and vegan. Manufactured by Happy & Healthy Products, Boca Raton, Florida.

Do you remember those freezer snacks you ate as a child -- the kind that were sort of like popsicles but came in long plastic sleeves? You bought them off the grocery store shelf, then put them in the freezer when you got home. You had to squeeze the plastic tubes "push-up style" to eat the frozen "juice." They were full of artificial colors and flavors. Well, R.W. Frookies, Inc. of Sag Harbor, New York, has made a new version, but this one is made with real fruit juice -- no sugar added. Find these ten to a box on the shelf of your natural foods store. Flavors are orange, grape, and cherry. I found the taste to be so-so compared with the Fruti products, but then again, the Frutis did contain added sugar. Also, the push-up style plastic sleeves were messy.

Finally, all the products mentioned so far were purchased in a natural foods store. Don't forget about your neighborhood grocery store, which probably carries many dairy-free, frozen juice-bar-type items. One of my favorites is manufactured by Manhattan Frozen Products, Inc. of San Antonio, Texas. The product is Paletas, which is a "south of the border" frozen fruit bar. My favorite flavor is watermelon, but cantaloupe, strawberry, and pineapple are also available. These have the shortest ingredient lists of any of the products reviewed. They are made with fresh fruit, water, sugar, and natural color. The watermelon variety comes complete with the seeds. Four to a box, these fruit bars are extraordinary.

Product                  Serving Size         Calories    Fat (grams)
-------                  ------------         --------    ----------- 

Rice Dream Pies          One 2.5 oz. pie         380         19 
(all flavors)

Rice Dream Bar           One 4 oz. bar           275         16 
(vanilla)

Rice Dream Bar           One 4 oz. bar           270         16 
(chocolate)

Rice Dream Bar           One 4 oz. bar           260         15 
(strawberry)

Nutty Rice Dream Bar     One 3 oz. bar           330         23 
(vanilla and chocolate)

Fruti frozen fruit bar   One 4 oz. bar           100          0 
(Caribbean fruit mix)

Fruti frozen fruit bar   One 4 oz. bar            90          0 
(pineapple)

Fruti frozen fruit bar   One 4 oz. bar            80          0 
(lime)

Fuzzi Navel Fruitfull    One 4 oz. bar            70          0 

Manhattan Paletas        One 2.5 oz. bar          57          0
(watermelon)

Frookie Cool Fruits      Two 1.5 oz. pops         70          0
(all flavors)

North of the Border Vegetarian Recipes from the Southwest

Southwestern-style cooking originated in Mexico, which was the home of the Meso-Americans long before Cortez landed in 1519. The Spaniards brought with them new flavors and ingredients such as wheat flour, olive oil and spices culled from Iberia and the Middle East. These additions enhanced the already delicious native cuisine. The natural foods that the Spaniards found in the New World are still abundant: corn, chili pods, tomatoes, potatoes, avocados, and a wide variety of beans.

Incidentally, the Aztec word chilli gave birth to the standard Spanish word chile and the English word chili (plural - chilies); the plant belongs to the capiscum family. Chilies range in flavor from extra hot to mild; be careful to select according to taste. Cilantro, a leafy herb used in some of these recipes, is also called coriander or Chinese parsley.

When the conquistadors moved north in search of gold, they brought with them a spicy and unique blend of Mexican and European cuisine now called "Southwestern" or "Tex-Mex." All ingredients used in the following recipes are now widely available north of the border and offer exciting and healthful additions to the vegetarian diet.

Mexicali Corn and Squash Bake

Try this tangy vegetable casserole.

• 4 cups yellow squash
• 1 large yellow onion, chopped
• 1/2 cup raw green pepper bits
• 1 Tablespoon corn oil
• 1-1/2 cups cream-style corn
• 1/2 cup (or 4 oz. can) roasted and peeled green chilies, chopped
• 2 Tablespoons prepared pimientos
• 1 clove garlic, crushed
• 1/4 cup cilantro leaves, finely chopped
• 1/4 cup cornmeal
• Salt and pepper to taste

Total Calories Per Serving: 177
Fat: 4 grams

Guacamole

A tasty dip of natural ingredients. Leftovers make a delightful sandwich filling that is easy to make firm by adding some wheat germ.

• 4-5 ripe, peeled avocados
• 1 medium onion, grated
• 1 large or 2 small, ripe tomatoes
• 1 teaspoon lime or lemon juice
• Hot pepper sauce to taste
• 1/2 cup (or 4 oz. can) roasted & peeled green chilies, finely chopped
• 1/4 cup cilantro leaves, finely snipped
• Pepper to taste

Total Calories Per 2 Tablespoons: 62
Fat: 6 grams

Fiesta Salad

A colorful blend of southwestern foods.

• 2 cups cooked black, pinto, and kidney beans, mixed if possible
• 1 cup mixed, raw red and green pepper, finely chopped
• 1 cup cooked brown rice
• 1 cup golden corn kernels
• 1/2 cup young green onions, finely chopped
• 3 large, ripe tomatoes, finely chopped
• 2 Tablespoons cilantro, finely chopped
• Salt and pepper to taste
• No-fat salad dressing of choice

Total Calories Per Serving: 220
Fat: 1 gram

Chili-Stuffed Baked Potatoes

A tangy Santa Fe favorite, easy to prepare and economical. The recipe can readily be adapted for more servings. Freezes well.

• 4 large russet potatoes
• 1 cup non-dairy sour cream or plain soy yogurt
• 1/2 cup chopped chives
• 1/2 cup (or 4-oz. can) roasted and peeled green chilies, finely chopped
• Pinch of red chili powder
• Salt and pepper to taste

Remove from oven, cut off a length of skin at top and scoop out interior pulp to form a deep bowl. Set potato shells aside.

Mix pulp with all ingredients and stuff shells very carefully, leaving a mound of mix above the top. Set on cookie sheet. Return to oven until potato tops are browned. Serve with steamed broccoli or asparagus.

Total Calories Per Serving: 325
Fat: 2 grams

Golden Chili Chowder

A hearty chowder from Texas, potent with chilies. If you like spicy food, add more chilies of any variety.

• 4 cups diced, not peeled, red potatoes
• 1 large yellow onion, finely chopped
• 1/2 cup young green onions, finely chopped
• 2 teaspoons oil
• 4 cups potato water* mixed with vegetable broth or 4 cups plain soy milk
• Salt and pepper to taste
• 1 medium carrot, finely shredded
• 1/2 cup (or 4 oz. can) roasted & peeled green chilies, finely chopped
• Dash of hot pepper sauce
• 1 to 2 teaspoons corn meal (optional)
• 2 cups fresh or canned yellow corn kernels
• Red or green pepper flakes (or both) for garnish

In a wide skillet saut� yellow and green onions in oil over medium heat. Remove from heat and pour into large (at least 4- quart), deep pot with lid.

Add liquid, seasonings, cooked potatoes, and remaining ingredients, except the corn kernels. Simmer, covered, for 30 minutes until stew thickens. (If stew isn't thick enough, mix in some corn meal.)

Add corn kernels, cook ten more minutes uncovered, stirring often. Garnish with pepper flakes. Serve with toasted tortilla chips.

Total Calories Per Serving: 198
Fat: <1 gram

Meatless Baked Black Bean Burritos

A virtually fat-free classic from a private kitchen in Arizona.

• 1 large yellow onion, finely grated
• 1 can (15 oz.) cooked black beans, drained
• 1/2 cup (or 4 oz. can) peeled, roasted green chilies, finely chopped
• 1 teaspoon red chili powder
• 2 Tablespoons fresh cilantro, finely chopped
• 2 cups pre-cooked brown rice
• Salt and pepper to taste
• 8 tortillas made of whole wheat flour or cornmeal
• 1 cup salsa

Spread tortillas on a counter, place equal amounts of spiced bean mixture on each, followed by an equal measure of rice. Overlap all four sides of each tortilla to envelop contents.

Set each burrito, seam side down, in non-stick baking pan. Drizzle with salsa or if not available, fresh chopped tomatoes. Bake at 350 degrees for 15 to 20 minutes. Serve with corn on the cob.

Total Calories Per Serving: 507
Fat: 6 grams

Jacqueline Dunnington is a freelance writer from New Mexico.

The Green Scene

Popeye ate spinach, collards have something to do with the South, and kale is the garnish at deli counters, stuffed in between bowls of macaroni salad and cole-slaw. Does anyone really eat this stuff?

Yes, and they actually enjoy it! To be sure, greens do have a strong flavor. If your favorite vegetable is iceberg lettuce, greens may take some getting used to. But kale, mustard greens, spinach, and other dark green leafy vegetables deserve much more respect than they currently command. The following recipes and information will get you started on experimenting with greens.

General information on greens:

• Availability: Fall through spring are peak times.
• Storage: Keep unwashed in refrigerator crisper until ready to use.
• Choosing: For best quality, purchase greens the same day, or at most, a day before you're going to use them, since they wilt quickly. Choose greens that have firm, uniformly-colored leaves --avoid wilted, yellowing or brown bunches. A small amount of discolored leaves can be removed prior to cooking.
• Preparation: Wash carefully before using. The sandy soil in which they are grown often clings to the leaves, and careful rinsing in several changes of water is needed to remove this grit. If the stalks are especially woody, either discard them, use them to flavor vegetable stock, or peel them, cooking as you would broccoli stalks or asparagus.
• Cooking: Cooking times depend on the green. (Kale is tough; mustard greens and spinach can be eaten raw.) A general rule of thumb is that greens can be cooked in a covered pot in the water that clings to the leaves after washing -- no need to add extra. They should be cooked until tender, but not mushy. (Microwaving or steaming works well, also.) As for cooking times, many cookbooks instruct you to boil the greens for 45 minutes or more, rendering them into the slimy mush many of us remember as our first encounter with greens. However, 5-8 minutes is usually sufficient, depending on your tastes. In general, most greens can be substituted for one another in most recipes.

Greens glossary:

• Bok choy: Often used in Chinese cooking, bok choy resembles Swiss chard, and, as with Swiss chard, the ribs can be used as a celery substitute.
• Collards: A favorite of ancient Greece and Rome, collards are now primarily associated with soul food and the southern United States.
• Kale: Quite possibly the first cultivated cabbage, kale is popular in Scotland and Germany, where the chilly climates are perfect for its cultivation. Somewhat tougher than other greens, kale is more suitable to eat in cooked dishes than raw.
• Mustard greens: Like mustard seeds, the greens of the mustard plant have a strong, but pleasant taste. They have a peppery bite that goes well with other rich flavors.
• Spinach: The origins of this well-known green are obscure; it may be a latecomer to the vegetable scene, becoming well known only a mere 700 or so years ago. If you were ever tortured with overcooked, slimy spinach, you owe it to yourself to try it raw in a crunchy salad.
• Swiss chard: The ribs can be cooked or eaten like celery; use the leafy part as you would any other greens.
• Turnip Greens: The commonplace turnip, and thus its greens, probably originated in Asia Minor. It has been so widely consumed throughout history (particularly before it ran into competition from potatoes) that it is generally overlooked, or considered "poor people's food."

Warm Curried Greens and Pasta

Try this the next time you have leftover pasta.

• 2 teaspoons oil (try grapefruit, orange,
• or other fruit-infused oil, or a fruity olive oil)
• 2 teaspoons curry powder
• 1/3 cup vegetable broth
• 4 cups cooked pasta (macaroni, shells, radiatore, or other small pasta)
• 3/4 pound greens, rinsed and finely shredded
• 1/3 cup dark seedless raisins
• Salt and pepper to taste

Total Calories Per Serving: 280
Fat: 4 grams

Country-Style Greens

Most of the recipes that exist for greens call for bacon, bacon grease, or ham bones. This recipe is a nod to that basic preparation style, but of course we left out the meat.

• 1/2 teaspoon flavored oil (try sesame or chili oil)
• 2 green onions, finely chopped
• 3/4 cup vegetable broth
• 1-2 drops liquid smoke
• 3/4 pound greens, rinsed and coarsely chopped
• 2 teaspoons vegetarian bacon bits
• 1 to 2 drops hot red pepper sauce (optional)

Total Calories Per Serving: 71
Fat: 2 grams

Greens and Apples

Tart, sweet apples go very nicely with tangy greens. This dish is especially nice with mustard greens or kale.

• 2 teaspoons soy margarine
• 2 medium-size Granny Smith apples, coarsely chopped
• 1/3 cup frozen apple juice concentrate
• 1 pound greens, rinsed and finely chopped
• Salt and pepper to taste

Add remaining ingredients. Cover and cook, stirring occasionally, until greens are tender. Serve immediately.

Total Calories Per Serving: 140
Fat: 2 grams

Braised Bok Choy with Mushrooms

Serve this super-fast dish over brown or wild rice for a simple gourmet meal.

• 1 teaspoon sesame oil
• 2 cups sliced mushrooms
• 1/2 teaspoon ground ginger
• Salt and pepper to taste
• 3/4 cup vegetable broth
• 2 pounds bok choy, diagonally sliced into 1-inch pieces

Add remaining ingredients. Simmer uncovered about 8 minutes, until bok choy is crisp-tender and most of liquid has evaporated.

Total Calories Per Serving: 70
Fat: 2 grams

Creamy Rice and Greens Casserole

Tim Lavezzo is a classical guitarist and an excellent cook, and he was kind enough to share this hearty dish with me. Well, almost. Actually, he's one of those excellent cooks who doesn't work from recipes and never writes anything down. This recipe is a close re-creation of one of his dishes.

• One 10.5-ounce package silken firm tofu
• Pinch of turmeric (optional, for color)
• Salt and pepper to taste
• 1-1/4 cups vegetable broth
• 2 tablespoons teriyaki sauce
• 1 pound greens, rinsed and finely chopped
• 3 cups cooked rice

In food processor or blender, process tofu, turmeric, salt and pepper, if desired, broth, and teriyaki sauce until smooth.

In large bowl, combine tofu mixture, greens, and rice. Spoon into greased casserole. Bake at 400 degrees about 30 minutes or until top is lightly browned.

Total Calories Per Serving: 279
Fat: 4 grams

Greens Quiche

A tofu-spinach quiche that long-time vegetarians Irene and Ron Malakowski made for a potluck picnic last summer disappeared like magic. Their wonderful dish inspired this version, which has less tofu and more greens (to reduce the fat content), but will nonetheless make for a satisfying meal. If you like, and can spare the fat, add a homemade or prepared crust.

• Two 10.5-ounce packages silken firm tofu
• 1/8 teaspoon garlic powder
• 1 small onion, coarsely chopped
• Pinch of turmeric (optional, for color)
• 2 tablespoons prepared mustard
• 1 cup vegetable broth
• 1/2 teaspoon cumin
• Salt and pepper to taste
• 1 pound greens, rinsed, finely chopped,
• and cooked (drain well)

In food processor or blender, process all ingredients except greens until smooth. In large bowl, combine with greens. Spoon into greased pie plate.

Bake quiche about 65 minutes in 450 degree oven, or until golden and knife inserted in center comes out clean.

Total Calories Per Serving: 110
Fat: 3 grams

Mary Clifford is a registered dietitian from Roanoke, Virginia.

About this document:

The Vegetarian Resource Group
P.O. Box 1463, Dept. IN
Baltimore, MD 21203
(410) 366-VEGE

For questions or comments on these articles, please contact Brad Scott at [email protected]. This article may be reproduced for non-commercial use intact or with credit given to The Vegetarian Resource Group. The contents of this article, as with all The Vegetarian Resource Group publications, is not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional.

The Vegetarian Resource Group is a non-profit group. Its health professionals, activists, and educators work with businesses and individuals to bring about healthy changes in your school, workplace, and community.

VRG publishes a number of items, including a bimonthly magazine, cookbooks, other books, and children's activity books.

� 1996- The Vegetarian Resource Group PO Box 1463, Baltimore, MD 21203 (410) 366-8343   Email: [email protected]
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