VRG > 2007 Issue 3 > Vegan Cuisines >Vegan Cuisines - continued

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BANANA BARS

(Serves 6)

• 1 cup mashed ripe bananas
• 2/3 cup ground almonds
• 2/3 cup ground oats
• ½ teaspoon ground ginger
• ½ teaspoon nutmeg
• 1 teaspoon vanilla extract
• ½ teaspoon fresh orange zest
• 3 Tablespoons chopped dates
• ½ cup sprouted millet (available in the produce or refrigerated section of natural foods stores and at farmers' markets)
• 3 Tablespoons shredded coconut

In a food processor or blender, coarsely chop bananas, almonds,

and oats. Add ginger, nutmeg, vanilla, zest, dates, and millet and process to combine.

Pour mixture onto waxed paper and roll into a log. Refrigerate for at least 2 hours. Unroll log and garnish with coconut before slicing.

Total calories per serving: 201	Fat: 6 grams
Carbohydrates: 34 grams	Protein: 5 grams
Sodium: 3 milligrams	Fiber: 3 grams

Fruitarian

Fruitarians are vegans who prefer to eat only the ‘fruit’ of plants. These include not only apples or grapes but also tomatoes, peas, beans, nuts, seeds, and other foods.

There are different variations of fruitarianism. Some fruitarians only eat the fruit of a plant so that the plant does not have to be killed. For instance, when

one eats a root vegetable, such as a carrot, the whole carrot plant dies. Other fruitarians will eat all of the edible parts of fruits and vegetables. This recipe will please both kinds of fruitarians, as well as everyone else.

GREEN AVOCADO SOUP

(Serves 2)

• 4 ripe, mashed avocados (to make 2 cups)
• 1 Tablespoon chopped red bell pepper
• 2-3 mashed ripe bananas (to make 1 cup)
• 1  ½ cups water
• 1 cup orange juice

Place all of the ingredients in a blender and process until smooth. Serve at room temperature or allow soup to chill for 30 minutes prior to serving.

Total calories per serving: 531	Fat: 36 grams
Carbohydrates: 57 grams	Protein: 7 grams
Sodium: 31 milligrams	Fiber: 15 grams

WITH HEALTH IN MIND

Lowfat

This dish tastes good and has very little fat!

BANANA-PEACH MOUSSE

(Serves 12)

• Approximately 8-12 peeled ripe bananas (to make 4 cups)
• 1 pound (approximately 2 cups) chopped dried peaches or apricots
• 4 cups peach- or vanilla-flavored soy yogurt
• 2 teaspoons orange zest
• 2 Tablespoons orange juice concentrate

Place all ingredients in a blender or food processor and blend until smooth.

Portion into individual dishes. Allow mousse to set, refrigerated, for at least 2 hours before serving.

Total calories per serving: 239	Fat: 1 gram
Carbohydrates: 54 grams	Protein: 4 grams
Sodium: 10 milligrams	Fiber: 4 grams

High-Protein

High-protein diet regimens became popular several years ago. Here is a fiery, high-protein entrée.

THREE BEAN SPICY STEW

(Serves 12)

• 1 quart vegetable broth
• 2 cups cooked or canned garbanzo beans, drained
• 1 cup cooked or canned kidney beans, drained
• 2 cups cooked or canned navy beans, drained
• ¾ cup diced red onions
• 1 cup canned diced tomatoes, not drained
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 Tablespoon freshly ground black pepper
• 1 Tablespoon fresh lime juice
• 1 Tablespoon hot sauce
• 1 Tablespoon chopped fresh cilantro or flat-leaf parsley

Combine broth and beans in a small stockpot. Bring to a fast boil, reduce the heat, and simmer, covered, for 5 minutes. Drain, reserving 2 cups of the cooking liquid.

Place beans and liquid back in the pot with onions, tomatoes, garlic, and cumin. Simmer, covered, for 20 minutes. Add pepper, lime juice, hot sauce, and cilantro. Stir and serve immediately.

Total calories per serving: 132	Fat: 1 gram
Carbohydrates: 24 grams	Protein: 8 grams
Sodium: 441 milligrams	Fiber: 6 grams