yeah yeah you're just saying it!

No, Riette, I really mean it.

Mean what???? ha-ha! Thanks anyway! What are your favourite vegetarian dishes?

I am not familiar with vegetarian cooking enough to name dishes. all I know is everything I tried I liked.

A Simple Vegetarian Dish With Shallots This simple vegetarian dish can be the main course or the vegetable served with a main course. Ingredients: -8 small onions or shallots (if available) -1/2 cup of water -4 tablespoons of olive oil -5 garlic cloves, finely sliced -fresh basil to taste -salt and coarse ground pepper (to taste) -fresh orange-scented thyme (to taste) -juice of 1/2 lemon Method: Boil onions or shallots for 10 minutes in 1/2 cup of water. Chop when cooled. Take 4 tablespoons olive oil, heat and add 5 cloves of garlic sliced into fine slices. Cook until tender. Add some fresh basil, salt and coarse ground pepper, fresh orange-scented thyme, and the juice of half of a lemon to garlic. Add all to onions (or shallots). Mix well and either serve as they are or bake for 30 minutes at 150C. - Frances Grant-Hutton

Roasted Red Pepper Hummus This recipe is provided by The International Vegetarian Union, 'Promoting Vegetarianism Worldwide Since 1908.' Find them at http://www.ivu.org. 1 15-oz can chickpeas 2 large garlic cloves 2/3 cup tahini (sesame seed paste) 1/2 cup lemon juice 1 roasted red pepper, cut in pieces and peeled and seeded (and don't forget that delicious roasting liquid!) Salt and black pepper or cayenne to taste 2 tablespoons minced parsley or cilantro Drain chickpeas and save liquid. Place all ingredients in a food processor and process until smooth. If mixture is too thick, add some of the reserved liquid.

Do You Get Enough Boron? It's hard to know the answer to this question since there is no established requirement for this mineral. But research suggests that boron could be an essential dietary component that is especially important for bones. Some people consume hardly any boron. But in a recent study published in the Journal of the American Dietetic Association, vegetarians had the edge once again. Their diets were significantly higher in boron than those of meat eaters. The best sources of boron are peanuts, peanut butter, and raisins. Legumes and fruits like apples and grapes are also rich sources.

EMAZING The Practical Vegetarian - Mexican Beans Saute 1 medium onion and 1 medium green pepper in 1-2 tablespoons of olive oil. Add a crumbled meat substitute. Pick one of the following. 1 MorningStar Griller 3 MorningStar Sausage links 2 MorningStar Sausage Patties 3/4 cup beef-flavored TVP Cook one of the above with the onions and green peppers, giving the meat substitute time to brown a little. Then add: 1 can chili hot beans 1 can creamed corn 1 can chopped green chilies Simmer for five minutes to let the flavors mingle. Serve with corn tortillas.

Wow, I'm gonna try that one!

Look tasty, don't they. I'll keep posting the stuff as it appears in my email. Let us know how palatable it is and what you did to improve on it.

EMAZING The Practical Vegetarian - Folic Acid The average vegetarian has 25% more folic acid or folate in her diet than people who eat meat and vegetables, and vegans have as much as 50% more! This important B vitamin has been linked to a reduction in heart disease. Now new research from a Harvard University's Nurses' Health Study has indicated that it may lower colon cancer risks as well. The study found that women with an intake of 400 micrograms of folate per day showed a 30% reduction in colon cancer when compared to women whose daily folate count was only 200 micrograms. Those who used folate supplements for 15 years or more had a 75% reduction! Green leafy vegetables are one of the primary sources for folate (think foliage). We'll list a few other good foods that will help you make sure you get enough folate in your diet; listed by food, portion size, and amount of folate in micrograms. Lentils (1/2 cup, cooked) - 179 Instant oatmeal (1 package) - 150 Pinto beans (1/2 cup, cooked) - 147 Spinach (1/2 cup cooked) - 110 Orange juice (1 cup) - 109

The Practical Vegetarian - B Vitamins And Migraine Head B Vitamins And Migraine Headaches Here's hope for migraine sufferers. Belgian researchers in a controlled study found that subjects who consumed 400 milligrams of riboflavin a day had a 50 percent reduction in the frequency of their headaches. The study treated 55 migraine patients with daily doses of either riboflavin or a placebo. After three months, 59 percent of those who had the supplement reported a 50 percent reduction in migraine headaches compared to only 15 percent of the subjects in the placebo group. Since there were few side effects associated with the high riboflavin doses, the researchers suggested that riboflavin might offer some hope for migraine sufferers.

"He is a heavy eater of beef. Me thinks it doth harm to his wit." - Shakespeare in "Twelfth Night" "Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet." - Albert Einstein "So you are the people tearing down the Brazilian rainforest and breeding cattle." - Prince Philip to McDonald's of Canada - Douglas Stevenson

A costly way to get your organic vittles: Diamond Organics Fresh picked organic produce can be delivered directly to your door through Diamond Organics, at http://www.diamondorganics.com. Federal Express overnight delivery guarantees your food arrives fresh only hours after it has been harvested, not days or weeks. Orders placed before 11:00 am PST Monday through Thursday are shipped out that same day. Select one of their convenient sampler packages or put together your own special order. All vegetables, greens, and fruits are organically grown in accordance with the California Organic Foods Act of 1990. For fastest service call 1-888-ORGANIC (674-2642).

The Practical Vegetarian - Lulie's Spaghetti Sauce Saute one large onion in a little bit of oil. Crumble into the skillet 1 cup of your favorite sausage substitute. Add 1 quart of home canned whole tomatoes or 2 cans of whole tomatoes. Simmer, and add seasoning, such as 1 tsp basil, 1 tsp celery seed, 1 tsp Italian herb mixture, or 1 tsp Worcestershire Sauce. Continue cooking about 15 minutes stirring occasionally. Add in one sliced zucchini and 6 sliced mushrooms. Cook for another 5 minutes. Serve over spaghetti or combine cooked spaghetti with the sauce.

The Practical Vegetarian - Fresh Vegetable Salad Fresh Vegetable Salad Cut up: 1 zucchini 1 red bell pepper 1 small head of broccoli 1/4 head of cauliflower 1 small Vidalia onion Season mixture with 1/2 tsp of salt, 1/4 tsp black pepper, and 2 tablespoons of vinegar. Add 2 tablespoons of sunflower seeds and 1 teaspoon of sesame seeds. Mix together in a large bowl. Cover and allow to sit 20 minutes in the refrigerator to marinate. Serve chilled.

The Practical Vegetarian - Cabbage And Beans Cut 1/2 head of cabbage into thin strips. Saute this in 1 tablespoon of olive oil in a non-stick skillet, and cook for 5-7 minutes. Add 1 can of black beans, drained (or substitute your favorite beans). Add 1 tablespoon of caraway seeds. Heat and serve.

Save The Planet: Become A Vegetarian Cows not only produce a lot of methane gas which is harmful to our atmosphere, but they also take a lot of regular, high-test gas and diesel fuel to raise and bring them to the American dinner table, especially when compared to soy beans. Cows require food to be grown, harvested, and transported to them in the barn or feedlot. Cows are also less efficient to transport for processing and for long-term storage than soybeans. It is estimated that soybeans provide 40 times more protein per barrel of oil than beef. Also, 90 percent of the protein in plant foods, as well as 99 percent of the carbohydrates and 100 percent of the fiber, is wasted by feeding grains to livestock instead of people. Did you know that animals raised in the United States consume as much as one-third of the world's annual grain harvest? Up to one-half of the antibiotics produced in the United States are used on cattle, pigs, and chickens. However, almost 80 percent of all drugs fed to animals are used to speed up their rate of growth, not to treat disease.

I can't help but wonder if we replace all of the beef with beans if we will be replacing their methane...?

Cows also use up a lot more land than soybeans.

I know, and it makes me angry in ways I cannot deal with to think of McDonald's chopping down the rain forest of the Amazon to make more land to graze their hamburger sources. It makes me sick!

The Practical Vegetarian - Potato Tofu Pancakes 2 raw, peeled potatoes, grated 1/2 block of tofu, grated or crumbled 1 tablespoon chopped fresh parsley Optional: 1/2 medium onion, 1 minced clove of garlic Stir and mix all the ingredients together, then form into patties. Fry these in a small amount of oil. In a separate frying pan, saute 1/2 green pepper, 3 mushrooms, 1/2 medium onion, and a garlic clove. Sprinkle over the top of the patties as a garnish. Serve with catsup or black pepper.

The Practical Vegetarian - Peach Crisp This recipe is provided by Duck River Orchards at http://www.duckriverorchards.com. Peaches are one of the first fruits of the summer season. Enjoy this yummy and quick-to-prepare crisp for a special breakfast treat. 1 cup unsifted flour 1/2 cup sugar 1/2 cup light brown sugar 1/4 tsp nutmeg 1/4 tsp salt 1/2 tsp cinnamon 1/2 cup butter 4 cups sliced peaches 1/2 lemon (the grated rind and juice) 2 tablespoons water Mix flour, sugars, salt, and spices. Mix in butter with a fork until mixture is coarse. Put peaches in a 9" shallow baking pan. Cover with crumb mixture. Pat down the mixture so it sticks to the fruit. Cover with aluminum foil or a glass baking lid and bake at 350 degrees until the top is golden brown.

Tofu & Walnut Quiche This is a vegan dish. A vegan diet contains no animal, eggs or dairy products. Ingredients: -3 blocks of tofu (drained & pureed) -2 large carrots (diced small) -1/2 cup walnuts (roughly chopped) -450g broccoli (roughly chopped) -1 1/2 teaspoons salt -5 teaspoons cider vinegar -fresh basil (torn) Ingredients for the pastry: -560g pastry flour -165m sunflower oil -pinch of salt Lightly fry the vegetables in a little oil and set aside. Drain tofu and puree with a mixer or mash by hand until very smooth. Add salt and vinegar. Now stir the fried vegetables and walnuts into the tofu. Mix through a few torn leaves of basil. For the pastry: Sieve flour and salt. Make a well in the middle and add oil. Use your fingers like a fork and stir the oil in. Rub this through your hands lightly until it feels like damp sand. Add a little water - stir again then press into a flan tin - there is no need to knead this mixture. Fill the flan with the tofu, vegetable and walnut mixture and bake at 200C/400F or gas mark 6 for 25 - 30 mins. Serve with tabbouleh (see Monday's recipe) and a fresh green salad, thinly sliced cucumber and a few whole leaves of basil.

Tabbouleh This is a traditional dish from the mountain villages of Lebanon. Ingredients: -310g flat leafed parsley, chopped -120g burghal (bulgur) cracked wheat -90g fresh mint, chopped -salt & coarse ground black pepper -juice of 2 fresh lemons -100ml olive oil -250g spring onions, chopped -3 large tomatoes, diced In the West, burghal wheat is sometimes called bulgur cracked wheat (it is the same). Method: -First soak the burghal cracked wheat in cold water for 10 mins. -While this is soaking, wash the mint and parsley and dry thoroughly on kitchen paper or on a clean tea cloth. Chop fairly fine. -Place the burghal into a fine sieve, press and remove all excess water, shake it up and place in a bowl. Now add the salt and pepper to taste and some of the lemon juice and olive oil. Mix well and leave aside for half an hour to absorb the dressing until it is tender. -Just before serving, add the chopped parsley and mint, then the chopped spring onions. -Finally, add the balance of the dressing and mix well. More fresh lemon juice may be added if desired, as this dish should have a distinctly 'sharp' taste. -Serve on a flat oval dish and top with the chopped tomatoes.

The Practical Vegetarian - Southern Corn And Limas Southern Corn And Limas This recipe is from: The International Vegetarian Union at http://www.ivu.org/. 1 can whole kernel sweet corn, drained 1 can lima beans, or butter beans, drained 1/4 cup red bell peppers 2 tablespoons chopped onions 1/2 teaspoon salt 1 teaspoon chili powder 1/4 teaspoon paprika Combine ingredients in foil pan, oven proof pan, or other. You can even make a pan out of aluminum foil if you want. Grill for about 15 minutes, shaking from time to time.

The Salton Soy Milk Maker Make your own soy milk with this healthy gadget. The Salton Soy Milk Maker makes up to five cups of soy milk in just 18 minutes. You can use soybeans in most any form: fresh, canned, frozen, or dried. The unit grinds, filters and brews in one operation. Soy milk is considered by some to be a healthy alternative to traditional dairy milk. The manufacturer is donating $10 to the Breast Cancer Research Foundation for every unit sold. The Salton Soy Milk Maker runs on house current. It is available from GAIAM at (877) 989-6321 or on the web at http://www.gaiam.com.

The Practical Vegetarian - The Third World Vegetarian Traveller More and more people are traveling out of the country for vacations and business and the vegetarian traveler has certain guidelines that need to be considered to maintain a healthy and happy experience. There are foods to be avoided and in most Third World countries you should not drink the tap water. Here are some guidelines for what you can safely eat and drink. Fruits that can be peeled: bananas (you won't need a knife), apples, oranges, mangos, pineapple Pancakes Oatmeal Fried or baked potatoes Squash Nuts Drink only bottled water (available almost everywhere now) or sealed drinks like fruit juice, soda or beer.

Third World Vegetarian Traveler - Foods To Watch Out For At Your Own Risk: Fresh Bakeries (Look to see if they have a fly problem around their sweets.) Salads, raw tomatoes (Bacteria or viruses are not killed by cooking.) Street Venders (No refrigeration and often problems with flies.) Blended drinks, like smoothies (May be prepared with untreated water) Drinks with ice (The ice may come from regular tap water.) Always ask if they use bottled water in their smoothies ("aqua pura en los liquados" if you are in a Spanish-speaking country). Many restaurants now do.

Oh dear - I shall die of starvation!!!! *grin*

Not thee - you have survived a few trips there. Please critique those suggestions please! Are they useful or ridiculous?

Wellll, Fresh Bakeries (Look to see if they have a fly problem around their sweets.) flies are a problem everywhere. Look for a baker's stall which covers it's bread. Find out when the bread/cakes are delivered and be first there! Salads, raw tomatoes (Bacteria or viruses are not killed by cooking.) As soon as you return from market, make up a solution of bleach water - two capfuls of bleach to a bucket of water, soak salad vegetables for 20ins in this solution and rinse thoroughly in fitered water. The vegetables are then safe to eat raw. Street Venders (No refrigeration and often problems with flies.) Food that is freshly cooked before your eyes is almost always safe to eat Blended drinks, like smoothies (May be prepared with untreated water) Drinks with ice (The ice may come from regular tap water.) Always ask if they use bottled water in their smoothies ("aqua pura en los liquados" if you are in a Spanish-speaking country). Many restaurants now do. Ice is almost always unsafe in restaurants, despite the temptation DO NOT HAVE IT! Bottled drinks like Coke are a safe bet anywhere I can probably find a lot more to add here if you want it!!!!

Vegetarian Traveler - Protein Sources You can find Chinese restaurants in virtually every city in the world. These are a great source for tofu when you are far away from home. Occasionally you'll come across Middle Eastern food, where you can get a garbanzo bean falafel. Beans and tortillas and rice and beans provide complete protein and are generally safe since they have been cooked. Peanut butter is protein in a jar that will not spoil. Many people find it necessary to add some dairy to their diet in order to satisfy their protein requirements. Be aware that in some countries you may need to make sure that the milk, and especially locally made cheese, has been pasteurized. Yogurt can help maintain your natural intestinal flora and is usually pasteurized, so that is safe to eat.

The Correct Way To Cook Corn On The Cob Many people boil their ears of corn in a big pot of water, but not only will this take much more time to prepare, but also valuable vitamins and nutrients are washed away. Fresh corn on the cob should be steamed. Use a wide, large pot that will give you plenty of room to arrange the ears. Pour about 1/2 cup of water in the pot. Place a steamer rack inside and arrange the ears so that they touch each other as little as possible. Any spot where the ears are touching will take a little longer to cook. Cover with a lid, bringing the water to a boil. Steam for no more than 5 minutes. Ears should change color from light yellow to a darker yellow or from white to off-white.

English Cucumbers These are also called European or hothouse cucumbers. -English cucumbers are thinner and longer (up to 2 feet) than the more common varieties. They are available in most large supermarkets. Look for them packaged in shrink-wrapped plastic to help preserve their flavor. -This variety is considered seedless. The flavor is milder. They are also more digestible than other types. -Use them as you would any cucumber. In England, they are used to prepare tea sandwiches. Cucumber slices are also a classic garnish for salmon. *There is an Hawaiian version of these cucumbers which were developed by the U of Hawaii Ag research station here.....they are advertised as "burpless" as well as more digestable. They don't need to be peeled.

Pan Fried Bean Curd Bean curd or tofu is said to have been the meditative food of the emperors. Bean curd is said to act as "a big sponge" and cleanses the intestines. There are no set quantities for this recipe - use each ingredient according to taste. You will need: -a little cooking oil -a quantity of dried Chinese mushrooms soaked in water -some fresh ginger root, peeled and shredded -spring onions -1 packet of tofu (bean curd) - strain off all liquid before using -dark soy sauce -a little rice wine OR dry sherry -touch of brown sugar -salt & black pepper Method: Rinse the dried mushrooms lightly and put in a shallow dish filled with water. Remove stalks and place with the underside of the mushroom underneath. Heat the oil until very hot. Throw in the shredded ginger root, spring onions, and tofu, and keep stirring. Add the brown sugar. Add the rice wine or dry sherry and salt and black pepper to taste. Remove from heat. Take the tops off the dried mushrooms (now soaked) and place all over the pan mixture. Cover at high heat for 1 minute - the taste will now go into the bean curd. Serve with basmati rice with its lovely nutty aroma. Decorate with spring onions and accompany this with a fresh salad.

Eat Your Vitamins Although I've discussed vitamins and supplements for several tips, the first way you should get anything is through your food. This is hard for many people because it means you'll have to do some work. Do you know which foods are high in folate? (Beets are one choice.) Or which are high-alkaline foods? (Beet greens, dandelion greens, spinach, and raisins are all high-alkaline foods.) There are many books on the market that will provide lists of what foods have which vitamins and minerals. All you need is one good vitamin book and you're on your way to eating your supplements, rather than taking them in pill form. You can do this with your remedies as well. For example, if you know you need garlic during the cold and flu season, start eating meals that are high in garlic content. And for some things, such as fiber, there is little reason to take pills when you can easily get what you need in your diet.

Maggie! Would love to know more - that infornation is also useful during disaster conditions anywhere in the world! Guatemalan Corn On The Cob When living in the Latin American country of Guatemala, we learned what foods were safe to eat when away from our home kitchen. One that was delicious and available from street venders is roasted corn. It is safe to eat because the shucks protect the kernels from any exposure to germs, and after shucking, the corn is placed directly on the heat. Here's a delicious recipe for roasted corn that will add some spice to your next barbecue. Tastes great on steamed corn right out of the pot too. Remove corn shucks and place the ears over the coals. Prepare 1/2 cup of salt by mixing in 1/2 tsp chili powder and 1/2 tsp ground cumin. Slice a lime in half. Dip the lime in the salt mixture then rub it over the roasted corn, squeezing the lime juice out and spreading the salt mixture over the ear. Sabroso! (Flavorful!)

Vidalia Onions These are known as the word's sweetest onion. -True Vidalia onions come from an area of southern Georgia. They were first grown in that region in the 1930's. The climate and the soil there are believed to give this variety its unique taste. -Vidalias are available from May to August. Look for the special label to make sure you are getting the real thing. -These onions are prized for their sweet, mild flavor. Many people believe they are the only type that can truly be enjoyed raw. Others say they make the best onion rings (and Bloomin' onions). They can be used in any recipe that calls for onions. -If unavailable in your area, they can be ordered from a Web site at http://www.vidaliasfinest.com.

The Practical Vegetarian - Black Bean Salad With Citrus Dressing Black Bean Salad With Citrus Dressing This recipe comes from the International Vegetarian Union at http://www.ivu.org/. (Member "Karen C. Greenlee" - greenlee@bellsouth.net) Serving Size: 15 2 cans black beans 1 large can mandarin oranges 1 onion -- chopped 1 green pepper -- chopped 1 red pepper -- chopped 1 large can corn Dressing: 1/4 cup oil 1/4 cup red wine vinegar 1/3 cup orange juice Combine beans, oranges, and vegetables in a large bowl. Combine dressing ingredients, pour over bean mixture, mix well, and serve. (You can allow the mixture to marinate at room temperature a little while or overnight in the refrigerator.)

What do you do with vidalia onions, Marcia? Best corn on the cob--shuck and bind 4-5 ears together w/waxed paper and a rubber band. Microwave on HIGH about 5-7 minutes, yum.

We have a version of them here called maui onions. They are so mild and sweet you can eat huge slabs of them on your sandwishes and burgers and in salads. They are expensive but a real treat with beefsteak tomatoes from the Eastern Shore!

Southwestern Squash Casserole Variations of this dish are sometimes called "calabacitas." Serves 4-6 4 small Zucchini, sliced 1 medium Onion, sliced 1 teaspoon garlic, minced 1 1/2 Tablespoons Olive oil 1/2 cup Sharp cheddar, grated 1/2 cup Monterey jack, grated 1 1/2 cups White corn (fresh, frozen, or canned) 1/2 cup Diced mild green chilies (canned) Saute the zucchini, onions, and garlic in the oil until just soft. Mix together all ingredients. Oil a one-quart casserole dish. Bake in a pre-heated 375 degree oven. Cook for 20-25 minutes or until the top begins to brown. Serve warm.