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Recipes for HealthBuckwheat CorncakesMakes 16 3-inch pancakesThe mellow flavor of buckwheat combineswith the cornmeal to make a light,delicious pancake. Serve these satisfyingpancakes with fruit preserves, applesauce,or maple syrup.½ cup buckwheat flour½ cup cornmeal½ teaspoon baking powder¼ teaspoon baking soda½ ripe banana1 ½ tablespoons maple syrup1 tablespoon vinegar1-1 ¼ cups soy- or rice milkFresh fruit, fruit preserves,syrup for servingStir the buckwheat flour, cornmeal, bakingpowder, and baking soda together in a mixingbowl. In a separate bowl mash the bananaand mix it with the maple syrup, vinegar,and 1 cup of milk. Combine the liquidand dry ingredients and stir just enough toremove any lumps. The batter should bepourable; if it seems too thick, add the remainingmilk. Preheat a non-stick skillet orgriddle and mist it lightly with a vegetableoil spray. Pour small amounts of the batteronto the heated surface and cook untilthe tops bubble. Turn with a spatula andcook the second side until golden brown.(Stir the batter each time before pouring.)Serve immediately.NUTRITION INFORMATION PER PANCAKE: 43CALORIES, 1 G PROTEIN, 9 G CARBOHYDRATE, 0.2G FAT, 32 MG SODIUM, 0 MG CHOLESTEROLMissing Egg SandwichMakes about 4 sandwichesDelicious, lower fat, and cholesterol-freealternative to traditional egg salad.½ pound firm tofu, mashed14 VEGETARIAN STARTER KIT2 green onions, finely chopped1 tablespoon reduced-fat soy mayonnaise2 tablespoons pickle relish1 teaspoon stone ground mustard¼ teaspoon cumin¼ teaspoon turmeric¼ teaspoon garlic powder or granules8 slices whole wheat bread4 lettuce leaves4 tomato slicesCombine the mashed tofu with green onions,mayonnaise, pickle relish, mustard,cumin, turmeric, and garlic powder orgranules. Mix thoroughly. Spread on wholewheat bread and garnish with lettuce andtomato slices.NUTRITION INFORMATION PER SANDWICH: 197CALORIES, 10 G PROTEIN, 29 G CARBOHYDRATE, 4G FAT, 271 MG SODIUM, 0 MG CHOLESTEROLLentil Barley SoupServes 6 to 8This hearty soup is easy to prepare andcooks in a single pot.1 cup lentils, rinsed½ cup hulled or pearled barley6 cups water or vegetable stock1 onion, chopped2 garlic cloves, minced or crushed2 carrots, sliced2 stalks celery, sliced½ teaspoon oregano½ teaspoon ground cumin¼ teaspoon black pepper¼ teaspoon red pepper flakes½-1 teaspoon saltPlace all ingredients except salt into a largepot and bring to a simmer. Cover and cook,stirring occasionally, until the lentils aretender, about 1 hour. Add salt to taste.Note: For an added nutrient boost add 3cups of cleaned spinach leaves to the potright before serving.NUTRITION INFORMATION PER SERVING: 78CALORIES, 4 G PROTEIN, 16 G CARBOHYDRATE, 0G FAT, 150 MG SODIUM, 0 MG CHOLESTEROLSpinach Saladwith Fruit FlavorsServes 6A favorite from PCRM’s cooking classes,this recipe is chock full of cancer-fightingphytochemicals.10 ounces chopped spinach, washed1 cup berries, grapes, or 10strawberries, chopped1 10-ounce can mandarin orclementine oranges, or grapefruitsections, drained and rinsed¼ cup sunflower seeds¼ cup chopped Brazil nuts¼ cup fat-free raspberry vinaigretteToss ingredients together and serve.NUTRITION INFORMATION (1/6 OF RECIPE): 111CALORIES, 3.9 GM PROTEIN, 10.5 GM CARBOHYDRATE,7 GM FAT, 60 MG SODIUM, 0 MG CHOLESTEROLHummusMakes about 2 cupsA very versatile food: use hummus as asandwich filling, a dip, or spread on atortilla and top with lettuce and salsaand roll up.1 can garbanzo beans, drain andreserve liquid, rinse beans2 tablespoons tahini (sesame butter)¼ cup lemon juice3 scallions, chopped1 tablespoon garlic, chopped(about 3 cloves)1 teaspoon cumin½ teaspoon black pepperOptional: ½ cup roasted red peppersPut all ingredients in food processor andprocess until smooth. Add reserved beanliquid for a smoother consistency. Spreadon whole-wheat pita bread, or serve as adip for vegetables.NUTRITION INFORMATION PER 2 TABLESPOON SERVING:44 CALORIES, 2 GM PROTEIN, 6 GM CARBOHYDRATE,1.5 GM FAT, 29 MG SODIUM, 0 MG CHOLESTEROL
Easy Bean SaladServes 10So simple and delicious, you won’tbelieve it.1 15-ounce can kidney beans1 15-ounce can pinto beans1 15-ounce can black-eyed peas1 10-ounce frozen packageFordhook lima beans1 cup frozen corn1 large red bell pepper, diced½ medium onion, diced1 teaspoon salt1 teaspoon pepper½ cup low-fat Italian salad dressingToss all ingredients together. Serve coldor at room temperature. May be coveredand stored in the refrigerator for severaldays.NUTRITION INFORMATION PER SERVING: 176 CALORIES,9.7 GM PROTEIN, 31 GM CARBOHYDRATE, 2.2 GMFAT, 508 MG SODIUM, 0 MG CHOLESTEROLGrilled Polenta withPortabella MushroomsServes 4Grilling or oven-roasting vegetables is soeasy and brings out their best flavors.½ cup polenta (coarselyground cornmeal)1 15-ounce can vegetable brothor 2 cups vegetable stock½ cup water4 large portabella mushrooms1 tablespoon olive oil2 tablespoons soy sauce2 tablespoons balsamic vinegar2 tablespoons red wine or water2 garlic cloves, crushed1 roasted red pepper, cut into thinstrips for garnish (optional)Combine the polenta, vegetable broth, and½ cup of water in a saucepan. Bring to asimmer and cook, stirring frequently, untilvery thick, 15 to 20 minutes. Pour into a 9x 9-inch baking dish and chill completely(at least 2 hours). To grill, cut into wedges,brush or spray lightly with olive oil, andcook over medium-hot coals until nicelybrowned. Clean the mushrooms and cutoff the stems. Prepare the marinade bystirring the remaining ingredients togetherin a large bowl. Place mushrooms top sidedown in the marinade and let stand 10 to15 minutes. Grill bottom side down overmedium hot coals about 5 minutes. Turnand pour some of the marinade into eachof the cavities. Grill until mushrooms canbe pierced with a skewer, about 5 minuteslonger. Serve with grilled polenta. Garnishwith roasted red pepper strips, if desired.Note: The polenta may be broiled in theoven instead of grilled.NUTRITION INFORMATION PER SERVING: 141CALORIES, 4 G PROTEIN, 20 G CARBOHYDRATE, 3G FAT, 308 MG SODIUM, 0 MG CHOLESTEROLChili MacServes 6Kids of all ages love this simple meal.8 ounces pasta spirals or macaroni1 onion, chopped2-3 cloves of garlic, minced1 small bell pepper, diced¾ cup textured vegetable protein1 15-ounce can crushed tomatoes1 15-ounce can kidneybeans, including liquid1 15-ounce can corn, including liquid1 tablespoon chili powder1 teaspoon cuminCook the pasta in boiling water until it istender. Drain and rinse it under hot water,then set it aside. Heat ½ cup of water in alarge pot, then add the chopped onion andgarlic. Cook until the onion is soft, about3 minutes. Add the bell pepper, texturedvegetable protein, crushed tomatoes, kidneybeans, corn, spices, and an additional½ cup water. Stir to mix, then simmer overmedium heat, stirring occasionally, for 20minutes. Add the cooked pasta and checkthe seasonings. Add more chili powder ifa spicier dish is desired.Note: Textured vegetable protein is madefrom soybeans and is low in fat and high inprotein. Look for it in natural food storesand the bulk section of supermarkets.NUTRITION INFORMATION PER SERVING: 275CALORIES, 14 G PROTEIN, 52 G CARBOHYDRATE, 1G FAT, 549 MG SODIUM, 0 MG CHOLESTEROLBerry CobblerServes 9Easier to make and much lower in fatthan fruit pie. For a real treat, top thehot cobbler with a spoonful of non-dairyfrozen dessert.5-6 cups fresh or frozen berries(boysenberries, blackberries,raspberries, or a mixture of these)3 tablespoons wholewheat pastry flour¼ cup sugar or other sweetener1 cup wholewheat pastry flour2 tablespoons sugar or other sweetener1 ½ teaspoons baking soda¼ teaspoon salt2 tablespoons vegetable oil½ cup non-fat soymilk or rice milkPreheat oven to 400°F. Spread the berriesin a 9 x 9-inch baking dish and mix themwith 3 tablespoons of flour and ¼ cup ofsugar. In a separate bowl, mix 1 cup offlour and 2 tablespoons of sugar with thebaking powder and salt. Add the oil andmix it with a fork or your fingers until themixture resembles coarse corn meal. Addthe soymilk or rice milk and stir to mix.Spread the mixture over the berries (don’tworry if they’re not completely covered),then bake until golden brown, about 25minutes.NUTRITION INFORMATION PER SERVING: 166CALORIES, 3 G PROTEIN, 32 G CARBOHYDRATE, 3G FAT, 67 MG SODIUM, 0 MG CHOLESTEROLMore RecipesFor more delicious recipesplease visit PCRM’s Web site atwww.pcrm.orgPCRM 15
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Page 3 and 4: plant-based. When people from those
Page 5 and 6: number of serious health problems:B
Page 7 and 8: What about Milk?• Calcium: Green
Page 9 and 10: Whole Grains5or more servings a day
Page 11 and 12: Vegetarian Diets for PregnancyDurin
Page 13: adding foods to your baby’s diet.

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