Friday, October 9, 1992 


        Vegetarian Lasagna*
        Scalloped Summer Squash with Cheese 

        Tossed Salad with Olive Oil/lemon/honey


        Yogurt Cream Cheese Pie* With 

        Kiwis or Strawberries On Top* 



* = recipe

[ ] = cook's choice of ingredients  


Vegetarian Lasagna  

(Preparation time:  1 ½ hours)

(Serves:  8)  


4 tablespoons olive oil (2 in sauce, 1 in lasagna noodles, 1 in stir fry vegetables)

½ cup each, celery and peppers

1  28 oz. can each tomato puree and crushed tomatoes

Basil, parsley, and cilantro, salt to taste

1 teaspoon fructose

1 pound lasagna noodles

1 large carrot, sliced

1 medium eggplant, sliced

1 medium zucchini, sliced

1 pound mashed tofu

½ pound mushrooms

1 green or yellow pepper (or a combination)

1 tablespoon soy sauce

l pound ricotta cheese

1 egg

¼ cup grated parmesan cheese

Ground pepper to taste

1 cup+ mozzarella cheese

¼ cup+ parmesan cheese  


            Sauté the celery and peppers in 2 tablespoons olive oil.  Add the puree, and crushed tomatoes, the herbs, and fructose.  Let simmer for 20 minutes.

              While the sauce is simmering, place the lasagna noodles in rapidly boiling water into which 1 tablespoon oil and salt have been added.  Boil constantly for 10-12 minutes (do not overcook).  Drain and rinse well with cold water to stop cooking.  Leave in cold water until ready to use.

Sauté the carrots, eggplant, and zucchini in olive oil for 2 minutes.  Add the tofu, mushrooms, and pepper for 2 more minutes.  Vegetables should still be crunchy.  Add soy sauce to taste and remove from heat.

Mix ricotta cheese with the egg, parmesan cheese, and pepper. 

Cover the bottom of a large baking dish or pan with a thin layer of sauce a layer of lasagna noodles, and the ricotta cheese mix.  Layer the remaining ingredients, finishing with a sprinkling of mozzarella and parmesan cheeses.

Bake at 350 for about 45 minutes, or until the mozzarella cheese on top has melted and the lasagna is bubbly.


Scalloped Summer Squash

(Preparation time:  1 hour)

(Serves:  4)  


2 tablespoons butter

½ teaspoon grated ginger root

1 green pepper, chopped

4 medium tomatoes, peeled and chopped

½ teaspoon fructose

Salt and pepper to taste

1½ pounds summer squash, peel if skin not tender

½ cup boiling water

1 cup grated parmesan cheese  


            Heat the butter, add ginger and pepper and sauté for 2 minutes.  Add the tomatoes, fructose, salt, and pepper, and cook, stirring occasionally, while preparing squash.

            Cut squash into slices or cubes.  Place in a saucepan with boiling water, cover tightly and cook until the squash is just tender.  Drain well.

            Preheat oven to 350 degrees.

            Turn half the squash into a deep pie plate or casserole.  Cover with half the tomato sauce and half the cheese.  Repeat the layers.

            Bake until the cheese topping is bubbly and beginning to brown.


Yogurt-Cream Cheese Pie

(Preparation time:  40 minutes)

(Allow for at least 3 hours chilling time)

(Serves:  8)


Crust-topping:  2 cups crushed graham crackers

¼ cup butter, melted with 2 tablespoons honey

½ teaspoon cinnamon

Dash nutmeg

Filling:  8 ounces softened cream cheese

½ cup firm yogurt

¼ cup honey

1½ teaspoons pure vanilla

Grated rind of ½ lemon (or lime or 1/3 orange)   


            Mix all ingredients for crust-topping together and press about ¾ of them firmly into sides and bottom of an 8” pie pan. 

            Beat with electric mixer all the ingredients for the filling, until well blended.  Spread into crust.  Top with crumbs that you reserved from the crust.




October 10, 1992



Recommended Fast




               Vegetable Soup*

                  Grated Parmesan

                  Individual Sprout Salads with Raisins

                  Tapasvini’s dressing*

                  Whole Wheat Rolls/Butter

                  Date/Oatmeal Bars*


Vegetable Soup

(Preparation time:  1 hour)

(Allow time for soup to stand at room temperature, covered, for 3-4 hours)

(Serves:  6)


1 large potato, diced into ½” cubes

5 cups water or stock

a dash of salt

1 tablespoon butter

2 tablespoons olive oil

½ teaspoon grated gingerroot

Salt and pepper to taste

1 stalk celery, chopped

1 large carrot, diced

½ pound mushrooms, chopped

½ teaspoon each:  thyme, dill, marjoram, basil

1 tablespoon tamari sauce

1 cup peas, fresh or frozen  


            Boil together the potato, water and dash of salt, in a large soup pot, until the potato is just tender.

            Heat the butter and oil and sauté the gingerroot for 1 minute.  Add the celery, carrot, mushrooms, spices, salt, and pepper and continue to sauté, stirring until vegetables are crisp crunchy, about 3 minutes.

            Add the sauté, liquid and all, to the soup pot.  Simmer another 20 minutes.

            About 20 minutes before serving time, add the final two ingredients and simmer until ready to serve.


Tapasvini’s Dressing

(Preparation time:  10 minutes)

(Serves:  8)


½ cup lemon juice

7 tablespoons honey

8 ounces tofu

4 tablespoons sesame seeds

4 tablespoons water

Salt and pepper to taste  


            Combine all ingredients in a blender and blend until sesame seeds are ground. 


Date/Oatmeal Bars

(Preparation time:  40 minutes)

(Serves:  8)


Filling:  1½ cups chopped dates

1¼ cups water

Juice of ½ lemon

Pinch of salt

Crumble Crust:  2 cups rolled oats

1 cup whole wheat pastry flour

½ (or less) teaspoon salt

Grated rind of ½ lemon

¼ cup safflower oil

¼ cup honey  


            Simmer the dates in the water until soft.  Mash the fruit with the lemon juice, and salt.  This is the filling!

            To the oats, add the sifted flour, and salt.  Mix in the grated rind, honey, and oil with a fork until the dough has an even, crumbly consistency.  This is the crust!

            Pat 2/3 of the crust into an oiled 9” square baking pan.  Spoon the fruit mixture on evenly and sprinkle the remaining dough on top.  Press lightly.

            Bake in preheated 350 degree oven for 45 minutes.




Sunday, October 11, 1992




                Fresh Blueberry Muffins*

                Vanilla Yogurt

                Fruit Salad [Grapes, Apples, 

                Bananas, Pears, etc]

                Breakfast Kasha

                Peach-Apricot Juice



    Vegetarian Chili*

    Basmati Rice  

    Steamed Broccoli with


    Plain Lettuce/Tomato Salad with

    Russian Dressing*

    Pita Bread  

    Dessert [cooks choice]



                Fresh Carrot Juice

                Small Crackers/Cheese Plates

                Small Vegetable Plates [Carrots,

           Zucchini, Peppers, etc]


                Carob Cookies*


Blueberry Muffins

(Preparation time:  30 minutes)

(Serves:  8)


1 1/2 cups unbleached white flour

1/2 teaspoon baking soda

1 teaspoon baking powder

1/2 teaspoon salt

1/2 teaspoon fresh lemon or lime rind

1/3 cup light honey, melted together with

1/4 cup butter

1/3 cup milk

1 large egg

2 tablespoons lemon or lime

1 1/2 cups fresh blueberries, cleaned  


            Sift the first four ingredients together into a mixing bowl.  Make a well in the center.  Beat together all other ingredients (except the blueberries).  Pour this mixture into the well and stir gently until just blended.  Gradually add the berries.

            Pour into muffin cups, filling them 2/3 full.  Bake 30-35 minutes at 350 degrees.  Cool in pans 5-10 minutes before removing.


Vegetarian Chili

(Preparation time:  45 minutes)

(Serves:  8)


2 cups raw bulgur

2 cups homemade tomato sauce

Olive oil for sauté

1 cup each (all chopped):  celery, carrots, and green peppers

2 teaspoons each:  ground cumin, fresh basil

Salt and pepper to taste

6 tablespoons tomato paste

1 large (6ounce) can olives

2 cups chopped, fresh tomatoes

Juice of 1 lemon

3 cans kidney beans

Grated cheese



Heat tomato sauce to a boil.  Pour over bulgur.  Cover and let stand at least 15 minutes (it will be crunchy, so it can absorb more later).

            Sauté  carrots, celery and spices.  When vegetables are almost done, add peppers.  Cook until tender.

            Combine all ingredients, except grated cheese and parsley, and heat together gently.

            Top with grated cheese and parsley.


Russian Dressing

(Preparation time:  15 minutes)

(Serves:  8)


1 cup olive oil

4 tablespoons lemon juice

1 cup tomatoes, thick tomato juice or puree

2 teaspoons salt, or salt to taste

¼ teaspoon salad herbs

½ teaspoon paprika  


            Blend all ingredients well. 


(Preparation time:  30 minutes)

 (Serves:  8)


3 medium avocados, mashed

2 medium to large tomatoes, chopped

4 tablespoons lemon juice

1 large red bell pepper, finely minced

1 teaspoon chopped fresh cilantro

1 teaspoon ground cumin

1 teaspoon chopped fresh oregano

1 teaspoon chopped fresh parsley

½ teaspoon salt  


            Mash the avocados and then mix with everything else.  Serve in small cups on each plate. 


Carob Cookies

(Preparation time:  30 minutes)

(Serves:  8)


½ cup honey

½ cup butter or oil

¾ cup carob

1¼ cups pastry flour

1 teaspoon cinnamon

½ teaspoon allspice

1 teaspoon vanilla

1 teaspoon soda

¼ teaspoon salt

A little water, if needed, to make the dough workable  


            Mix all ingredients well.  Make 1” balls and flatten.  Bake for 10 minutes at 350 degrees.




Monday, October 12, 1992





                    Natural Jam, Cream Cheese,

            Honey, Butter

                    Banana/Prune Salad

                    Boxed Cold Cereals

                    Milk, Kefir




                    Stir Fry Garden Vegetables

                    Bok Choi, Kolirabi, Broccoli,

                    Eggplant, Peppers, Jerusalem

                    Artichokes, Turnip, Small Corn,

                    Water Chestnuts, etc., with

                    Cashews added after cooking  

                    Sauteed (Marinated) Tofu*

                    Sweet and Sour Sauce

                    Brown Rice and Chinese Noodles

                    Sweet Potatoes, rolled

                    Cherry-Orange Jell*

                    Fortune Cookies



                    Cantaloupe & Watermelon Slices  

                    Assorted Nuts

                    Dried Figs/Apricots/Dates


            (arranged beautifully)   


Sauteed Tofu

(Preparation time:  40 minutes)

(Allow 2 hours to marinate tofu)

(Serves:  4)


1 pound tofu, cut into ¾“ cubes

2 tablespoons olive oil

1 cup water

½ teaspoon salt

2 carrots, sliced thin

2 cups broccoli floweretts

1 tablespoon oil

1 teaspoon grated gingerroot

1 cup mushrooms

1 tablespoon cornstarch

3 tablespoons tamari

1 cup walnut halves  


            Lightly brown the tofu cubes in the olive oil. 

Bring the salted water to a boil.  Drop the carrots and broccoli into the water.  Boil for 1 minute, drain and reserve the liquid.

            In a wok or frying pan, heat 1 tablespoon oil, and sauté the gingerroot over medium heat for 1 minute.  Then add the mushrooms.  Increase heat to medium high and add the carrots and broccoli.  Stir.  Add tofu cubes, stir and cook for about 2 minutes.

            Meanwhile, to the cold reserved vegetable stock add the cornstarch and tamari.  Pour over the vegetables and tofu.  Stir and cook until bubbling.  Remove from heat.  Add the walnuts and serve!   


Cherry-Orange Jell

(Preparation time:  30 minutes)

(Allow time to jell)

(Serves:  8)


4 tablespoons agar flakes

3 cups cold water

3½ cups orange juice

4 cups pitted fresh, raw, sweet cherries

4 tablespoons honey

1 cup chopped walnuts  


            Mix agar and water.  Let set 1 minute.  Bring to a boil and boil for 2 minutes, stirring.  Cool.  When cool, stir in orange juice, cherries, honey, and nuts.  Sets very rapidly.  Refrigerate.




Tuesday, October 13, 1992




                    No Breakfast




          Butternut Enchiladas*

          Steamed Garden Greens (Swiss Chard)

 with Butter

          Cucumber Raita Salad*





                      Fresh Carrot Juice

                      Stewed Tomatoes

                      Sweet Potato Chips/Corn

         Chips/Sesame Crackers

                      Sliced Swiss Cheese


Butternut Enchiladas

(Preparation Time:  40 minutes)

(Serves 6)


Butternut squash, 3 pounds, washed, cut in half lengthwise, and seeded

4 ounces cream cheese

¼ teaspoon each:  cumin, coriander, and oregano

Pinch cinnamon

12 soft tortillas

12 ounces sauce

1 cup mild cheddar cheese, grated  


Bake squash until tender about 1 hour (or microwave 8-10 minutes).  Scrape squash from shell and mash. 

Mix mashed squash with cream cheese and spices in a food processor.

On tortillas or chapatis, spread the squash mixture (about 1/4 cup on each tortilla).  Roll up and place seam side down in baking dish.

Pour the sauce over the enchiladas and sprinkle with the cheddar cheese.

Bake for about 30 minutes at 400 degrees, until heated through.



Cucumber Raita Salad

(Preparation Time:  20 minutes)

(Allow 30 minutes for cucumbers to drain, plus about 30 minutes to chill)

(Serves 8)


4 large cucumbers

½ teaspoon salt

3 cups yogurt

4 tablespoons chopped mint

Black pepper to taste

1 cup raisins  


            Peel and thinly slice cucumbers.  Put the slices into a colander and sprinkle them with salt.  Let cucumbers drain for 30 minutes.

            Put the yogurt into a serving bowl with the mint.  Add the cucumber and raisins, season with pepper and stir well.  Chill before serving.

            Before serving garnish with more chopped mint.




Wednesday, Oct. 14, 1992




                 Oat Flour Pancakes

                 Maple Syrup

                 Plain Yogurt

                 Fresh Natural Applesauce

                 Fresh Orange Juice




                 Bagged Lunches for the Mountains:

                     Fourth Seal Sandwiches:

                           (Cheese, Avocado, Mayonnaise, Sprouts,

                       Tomatoes) on Whole Wheat Bread

                     Canned Natural Sodas

                     Fresh Organic Apples

                     Sesame Seed Crunch




                   Stewed Tomatoes*


                   Green Salad


Stewed Tomatoes

(Preparation time:  40 minutes)

 (Serves:  12)


12 large ripe tomatoes

6 tablespoons butter

Salt and pepper to taste

20 fresh basil leaves, cut in thin strips  


            Drop the tomatoes into boiling water for 10 seconds, then skin them and remove the seeds.  Dice the flesh and place in a crock pot.  Add the butter, salt and pepper.  Cover and stew slowly for about 2 hours, stirring occasionally.

            Add the basil and cook 10 minutes longer, or until tomatoes are soft.




Thursday, October 15, 1992




        Upside-down Orange Biscuits*

        Pineapple and Honey Yogurt

        Assorted Fresh Fruits




                  Whole Wheat Pizza*

                  Garden Veggies

                  Tossed Salad (Lettuce, Sprouts,

           Tomatoes, Artichoke Hearts), with

               Avocado Dressing*

                  Apple Crisp with Milk and/or





                    Fifth Seal Fresh Carrot Juice

                    Steamed Garden Beets with

                 Butter and Sliced Almonds

                    Wheat Germ Cookies


Upside-Down Orange Biscuits

(Preparation time:  30 minutes)

 (Serves:  12)


4 tablespoons butter

½ cup maple syrup

6 tablespoons frozen orange juice

2 teaspoons grated orange rind

Multigrain Biscuit Mix


            Combine the first four ingredients and mix well.  Pour 1 tablespoon orange mixture into each cup of 12-cup muffin pan.  Make one recipe of biscuits according to instruction on bag.  Place one biscuit in each muffin cup.  Bake at 400 degrees for 10 minutes.  Invert pan on plate.  Serve warm.


Whole Wheat Pizza

(Preparation time:  20 minutes)

 (Serves:  8)


1 tablespoon olive oil

½ cup parmesan cheese

2 large whole wheat pizza shells, precooked

2 cups of very thick homemade tomato sauce, or  tomato paste

8 ounces low-fat mozzarella cheese

Vegetables of choice lightly sauteed, such as:  broccoli, peppers, olives, etc  


            Brush the olive oil on the shells.  Sprinkle them evenly with the parmesan cheese.

If you use homemade sauce and it isn’t nice and thick, strain it.  Spread the thick sauce on the pizza shells, and sprinkle with lots of mozzarella cheese.  Now add your choice of vegetable toppings.

            Place the pizzas into a preheated 350-degree oven and bake for 10-20 minutes.  The cheese should be just starting to brown. 


Avocado Dressing

(Preparation time:  40 minutes)

 (Serves:  4)


1 medium size ripe avocado

½ cup oil (approximately)

1 tablespoon lemon juice

Salt and pepper to taste

2 teaspoons oregano

½ teaspoon each:  sage, savory, dill weed

¼ teaspoon each:  coriander and thyme  


            Peel and mash the avocado in a measuring cup.  Add enough oil to make a total of 1 cup oil and avocado.  Mix well with the lemon juice, salt, and herbs. 

Re-stir just before serving over salad.




Friday, October 16, 1992




                    Hot Cereal (Rice Cream)

                    Assorted Granolas with

               Milk/Soy Milk

                    Fruit Smoothies

                    Bran Muffins




                    Nut and Lentil Loaf*

                    White Sauce with Green Peas*

                    Pita Bread

                    Lettuce with Pimentos & Olive


                    Honey Ice Cream




                    Fresh Garden Salads with

             Beets/Carrots grated on top

                    Sunflower Seeds on the side

                    Yogurt/Honey Dressing

                    Bread Sticks with butter and

                 Peanut Butter

                    Date Rolls


Nut and Lentil Loaf

(Preparation time:  40 minutes)

 (Serves:  8)


2 cups lentils, washed

1 quart water

¼ cup oil

12 stalks celery, minced

1 teaspoon salt

1 teaspoon each:  thyme, oregano

1 cup rolled oats, toasted

1 cup almonds, finely chopped

1 cup walnuts, finely chopped  


            Bring water to a boil.  Add lentils and simmer until tender (about 40 minutes).  Mix oil, celery and seasonings and simmer over low heat for 15-30 minutes being careful not to scorch. 

            Mix all ingredients together and pat into two greased loaf pans.  Bake at 375 at least one hour. 


White Sauce

(Preparation time:  20 minutes)

 (Serves:  4)


2 tablespoons butter (or oil)

2 tablespoons flour

1 cup milk

½ teaspoon celery salt

2 tablespoons chopped parsley  


            Slowly melt butter.  Add flour, whisk until well blended.  Continue to whisk as sauce simmers for 3 minutes.  Slowly stir in the milk.  Season.  Simmer sauce while stirring frequently with a whisk until it is smooth and comes to a low boil. 




October 17, 1992


    Recommended Fast


              Dinner  [Catered by Lunch & Stuff]     


Vegetable Pasta Primavera

Spiritual Salad

Blessed Bread

Strawberry Cheesecake


Letter to humanity and their leaders

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