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       Volume I - August 25, 2007

The Pursuit of Vegetarianism
by Alice Osborne

Considering our trust in and excitement over the 14 Super Foods packed with high nutrition, we’re looking for vegetarian recipes that include as many as possible. If you have some favorites you’d like to share, send them in and we’ll see that they’re included.

If you are new to this pursuit and would like a concise but helpful start, go to and they’ll send you a free “Starter Guide.”

Some of you have asked, “How do I go about this if my spouse isn’t interested and still wants his/her meat and potatoes?” First, let’s not look at vegetarian eating as a complex ordeal. Alice started off by cooking the typical meal for her family (Sunday pot roast with spuds and carrots in the crockpot) and simply abstained from eating the pot roast.

She got plenty of food and nutrition from the spuds, carrots, tossed salad and homemade whole wheat rolls that accompanied the entrée. This might be a good place for enthusiasts who have resistors to accommodate, to start: just refrain from eating the meat part of the meal.

And speaking of spuds, here’s a filling and delicious recipe even the toughest resistor will like:

Basque Pie

2 C mashed potatoes
1-2 Tbsp balsamic vinegar
1 medium (or large) onion, peeled and chopped
2 cloves garlic, peeled and chopped ( or 2 tsp minced garlic)
10-12 oz of assorted steamed veggies (zucchini, broccoli, cauliflower, carrots, green peppers, etc.)
2 Tbsp whole wheat or oat flour (we make our own oat flour in our food processor or Vita Mix machine)
¾ C vegetable stock (vegetable bouillon cubes work well)
1 Tbsp chopped fresh thyme or sage, OR 1 tsp dried nutmeg

Preheat oven to 350º F. Heat vinegar in large skillet over medium-low heat. Add onion and garlic; cook, stirring until onion is soft and wilted. (Be careful to avoid browning garlic—nasty.) Add veggies.

Cook about 5-10 min. (depending on how soft or crunchy you like them), stirring occasionally. Add flour and cook, stirring about 2 min. Add vegetable stock, thyme, rosemary, nutmeg, and salt and pepper to salt. Cook and stir until thickened. Remove from heat.

Transfer veggie mixture to a gratin dish or pie plate. Spread the mashed spuds over everything. Sprinkle some nonfat cheese on top if you like, and bake for 35 min or until nicely browned. Let cool for 5 min before serving. Best we’ve ever had!
  Download this recipe.

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