Easy Vegetarian Recipes

John D. Furber

Master of Science, Biological Sciences, University of California, Irvine.
Bachelor of Arts, Physics and Mathematics, University of California, Santa Cruz.

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Easy, Inexpensive, Nutritious

This is not a gourmet cookbook.

Salad

Open a bag of organic salad greens and put some into a bowl.
Pour on a little flax oil and balsamic vinegar.
Serve.

For variety, add any of the following:

a few drops of sesame oil;
slices of ripe avocado or tomato;
pieces of raw walnuts or sunflower seeds;
a little red wine vinegar;

Pressure-cooked Brown Rice

Get some organically grown, short grain, brown rice at a natural food store.
Measure 4 cups into a pressure cooker.
Rinse twice with cold water.
Add 4 cups drinking water.
Bring to a boil on high heat. When steam hisses out of the little hole, put on the pressure valve, turn down the heat so that it hisses gently, and set timer for 15 minutes.
After 15 minutes under pressure, turn off the heat, but leave the pressure cooker on the stove, under pressure, for at least 5 minutes, to allow the rice to absorb the water.
Serve with vegetables and tofu.
Save the leftovers in an airtight container in the refrigerator. It will keep for about a week.

Steamed Vegetables with Tofu Soup

Cooking tomatoes and carrots makes the lycopenes and carotenes more available to your body.

Put a little water in the bottom of a saucepan. Do not use a steaming rack.
Put in frozen carrots and broccoli.
Cover and bring to a boil.
Wash and cut a large tomato or a couple of small ones. Add to saucepan.
Add a teaspoon of miso paste.
Rinse and cut up 3/4 pound of tofu into 1/2 inch chunks. Add to saucepan.
Season as desired with Italian herbs, chopped garlic, chopped ginger, powdered turmeric root, or curry powder.
After a short time of boiling, turn off heat.

Serve with any of the following:

Organic flax oil
tamari (naturally fermented soy sauce)
a sprinkling of Red Star Nutritional yeast
sesame tahini
brown rice

Frozen Blueberries

Put 1/4 - 1/2 cup of frozen blueberries in a microwavable dish.
Thaw in microwave oven (about 4 minutes at half power)
Add sliced banana and apple.
If desired, pour on some soymilk, sprinkle with ground cinnamon.