Elimination Diet Cookbook Upgrade (Vegetarian Special!)

Elimination Diet Cookbook Upgrade (Vegetarian Special!)

Vegetarian Biryani 1 cup Long Grain Rice 10 Fresh Green Beans - sliced 1 Cauliflower - cut into florets 1 Carrot - sliced 1/2 cup Fresh Peas 5 - Mushrooms 2 Onions - chopped 1 pc Cinnamon 3 tsp Cardamom Seeds 1 tsp Cumin Seeds 1 tsp Red Chili Powder 5 tbsp Ghee 3 Cloves Chopped Coriander Leaves Salt to taste Water 1. Grind the cloves and cinnamon coarsely. 2. Heat ghee in a pan and fry the ground cinnamon, cloves & cardamom pods. 3. Add cumin seeds & onions and lightly fry until golden. 4. Add chili powder 5. Then add all the vegetables and cook for 5 minutes. 6. Lower heat, rice and fry until all ghee has been absorbed. 7. Add salt and 2 cups of water. 8. Cover pan and bring to boil by raising the heat. 9. Reduce heat and cook for about 30 minutes or until rice & vegetables are cooked 10. Garnish with chopped coriander. 11. Serve hot

Vegetarian Shepherds Pie For mash topping: 700g/1lb 9oz floury potaotes, peeled and cut into large chunks 150ml/¼ pint goats milk (if later in elimination diet) For the vegetables 1 tbsp olive oil 1 onion, finely chopped 1 clove of garlic, crushed 1 stick of celery, chopped 1 leek, halved and sliced 1 carrot, diced 3 cups mixed beans, drained and rinsed 3 cups chopped tomatoes 1 tsp dried mixed herbs 1 tsp tomato purée 1/2 tspn chilli powder (optional) Pinch cayenne pepper (optional) salt and freshly ground black pepper 1. Preheat the oven to 180C/350F/Gas 4. 2. Cook potatoes in lightly salted boiling water until tender. 3. Meanwhile heat the oil add the onion, garlic, celery, leek and carrot and fry gently for 10 minutes. 4. Add beans, tomatoes, cayenne (if using) herbs, chilli powder and tomato purée with 3 tbsp water. Season to taste and simmer for 5 minutes. 5. When potatoes are cooked drain and heat the milk to boiling point. Pour the goats milk over the potatoes and mash until smooth. Season to taste. 6. Spoon the beans and tomato mixture into an ovenproof dish and top with potato. 7. Cook for 20 minutes until the topping is golden brown. 8. Enjoy!! :)

Vegetarian Meatloaf 1/4 cup walnuts, crushed 2 celery ribs, chopped 3/4 cup onions, chopped 2 green onions, thinly sliced 2 garlic cloves, minced 10 ounces firm tofu 8 ounces fat free feta cheese, crumbles (only after 30 days of strict elimination) 1 1/4 cups quick-cooking oats 3 tablespoons soy sauce 4 tablespoons tomato puree ketchup, for topping 1 tablespoon Dijon mustard 2 tablespoons Italian parsley, chopped 1 teaspoon poultry seasoning 1. Preheat Oven to 350 F. 2. Grind walnuts to powder and set aside. 3. Sauté celery, onion, green onion and garlic over medium heat until tender about 4 minutes. 4. Remove vegetables from heat and allow to cool while you do the following: 5. Mash tofu in a bowl and stir in walnuts, feta, oats, soy sauce, puree, mustard, parsley, and poultry seasoning. 6. Mix thoroughly and stir in vegetables. 7. Season with salt and pepper. 8. Coat 9X5in loaf pan with olive oil or real butter. 9. Spoon mixture into pan and pack in tightly. 10. Top with a thin coat of puree. 11. Bake for 55 minutes.

Vegetarian Mulligatawny 3 tablespoons olive oil 2 teaspoons gluten-free curry powder or paste 1/2 teaspoon cumin 1/4 teaspoon cayenne pepper (or to taste) 1 medium sweet or yellow onion, peeled, diced 4 cloves garlic, minced 2 carrots, peeled and diced 1 cup cauliflower florets, chopped 2 Granny Smith apples, peeled, cored and diced 1 sweet potato, peeled and diced 2 cups thinly shredded cabbage 1 quart vegetable broth 2 cups diced roasted tomatoes with juice 2 cups chick peas Sea salt, to taste 2 cups coconut milk Juice from 1 lime or a teaspoon of organic brown rice vinegar 1 teaspoon agave nectar Thin apple slices or shredded apple for garnish 1. Heat the olive oil over medium high heat in a medium size soup pot. Add the curry, cumin, and cayenne and stir for 1 minute. Add the onion, garlic, carrots, cauliflower, apples, sweet potato and cabbage, and sauté until softened, 7 to 10 minutes. 2. Stir in the broth, tomatoes and chick peas; season with sea salt, if desired. Bring to a boil and reduce heat, cover and simmer the soup, stirring occasionally, until vegetables are tender, about 20 to 30 minutes. 3. Add the coconut milk, lime juice and agave. Stir well. Taste for seasoning adjustments. Heat through gently; don't boil. 4. If you desire a smooth soup, puree the soup with a hand-held immersion blender (or puree in batches, covered, in a blender or food processor) until smooth. Return the puree to the soup pot. Heat over low heat until serving. 5. If you prefer more texture, puree only half the soup, or mash lightly with a potato masher until you have the consistency you desire. 6. It is also beautiful left as is, as a hearty, chunky stew.

Rice Vermicelli Stir Fry 400 grams of soaked rice vermicelli 100 grams of firm tofu 100 grams of shitake mushrooms 50 grams of carrots Julienne 1 small onion or spring onion, finely sliced 1 bell pepper, finely sliced salt and pepper to taste 1 tsp minced garlic 1 tsp minced ginger (optional) 1 tbs of soy sauce 2 tbs of vegetarian "oyster" sauce 1 tsp Agave Nectar 2 tbs of olive oil mixed with 1 tsp of sesame oil 1/2 cup of water or vegetable broth 1. Cut tofu into small strips, pan seared until golden brown, do the same with the shitake mushrooms. tofu and mushrooms will be the "meat" in this recipe 2. Over medium low heat saute onion with oil until fragant 3. add bell peppers and carrots until soft 4. add mushrooms, vermicelli, turn the fire into medium high at this moment 5. add tofu and the rest of the ingredients then stir until well mixed. 6. Serve hot.

Vegetarian Chili 2 cups chopped tomatoes 1 ½ cups pureed tomato sauce 2 cups cooked cannellini beans 2 cups cooked light red kidney beans 1 cup dark red kidney beans 3 large chilis 2 tablespoons onion flakes 1/2 teaspoon chili powder 1 tablespoon agave nectar 2 cups water 1. Place all ingredients in soup pot and stir to mix. 2. Place on medium heat, stirring every 3 minutes until chili starts to slowly boil. 3. Turn heat to low. 4. Cook chili for 30-45 minutes, stirring occasionally. 5. Serve hot

Vegetarian Minestrone 2 tablespoons extra virgin olive oil 3/4 cup chopped onions 3 cups vegetable broth 2 cups diced zucchini 1 cup diced, peeled carrots 1 cup white beans, pre-soaked 3/4 cup diced celery 1 teaspoon dried basil or 2 tablespoons finely chopped fresh basil 1/4 teaspoon dried oregano 1/4 teaspoon salt 1/8 teaspoon fresh coarse ground black pepper 2 cups chopped tomatoes 1 cup pureed tomato 2 cloves garlic, minced 1/4 cup uncooked rice pasta 1. Heat oil in a large saucepan over medium-high heat. 2. Add chopped onion and cook for 4 minutes or until just lightly browned. 3. Add broth, tomatoes, zucchini, carrots, beans, celery, basil, oregano, salt, pepper and garlic. 4. Bring to boil; reduce heat, cover and simmer on medium-low heat for 25 minutes, stirring occasionally. 5. Add macaroni; cover and cook an additional 10 minutes. 6. Serve hot.

Vegetarian Fried Rice 5 eggs, beaten 1 Tbspn olive oil 1 medium onion, chopped 1 clove garlic, minced 2 stalks celery, thinly bias-sliced 4 oz fresh mushrooms, sliced 1 medium green sweet pepper, chopped 4 cups cold cooked rice 2 medium carrots, shredded 3/4 cup peas 3 Tspn soy sauce or more to taste 3 green onions, sliced 1. The stir-fry secret is a hot pan. 2. Gather all ingredients, utensils and serving bowl before you start, this is a quick process. 3. Make sure pan is hot before each stir-fry. 4. Add oil to pan after each stir-fry. 5. Mix veggies after each addition to serving bowl. 6. In a small bowl break eggs and add 1 tablespoon water, set aside. 7. Put 1 tablespoon cooking oil into a wok or heavy skillet. 8. Preheat over high heat. 9. Stir-fry chopped onion and garlic in hot oil about 2 minutes or until, onion is wilted; remove to serving bowl. 10. Add egg mixture to wok and scramble until set; remove eggs from the wok to serving bowl. Chop up large pieces of egg. 11. Stir-fry celery in hot oil for 1 minute; remove to serving bowl. 12. Add mushrooms and sweet pepper to wok; stir-fry for 1 to 2 minutes more or until vegetables are crisp-tender. You may want to rinse your pan, dry and add more before adding the rice. 13. Add cooked rice, carrots, and peas to wok. 14. Cook and stir until heated. 15. Make a well in center of pan and put 3 tablespoons soy sauce in the center. 16. When the soy sauce foams, start blending in the rice mixture to pick up the flavor (this prevents the rice from being wet with the sauce; repeat if more sauce if needed). 17. Add to serving bowl and and add green onions and mix well before serving.

Vegetarian Gumbo 2-1/2 cups fresh okra 1 large onion, chopped 1 green bell pepper, chopped 1 yellow bell pepper, chopped 1 zucchini, seeded and chopped a handful of mushrooms (optional) 1/2 cup vegetable broth 1 tomato, seeded and chopped 1/2 teaspoon marjoram 2-3 garlic cloves, minced 1/2 teaspoon salt replacement a dash of Tobasco sauce 1/8 teaspoon black pepper 1. Cut okra into 1/2 inch slices. 2. Cook in small amount of boiling water for 10-12 minutes. 3. Drain. 4. Sauté onion, green and yellow bell peppers, zucchini and mushrooms until tender. 5. Add vegetable broth. 6. Add okra, tomatoes and remaining ingredients. 7. Cook for appox. 5 minutes.

Vegetarian Split Pea Soup 1 gallon chicken flavoured stock. You can also use vegetable stock 1 lb split peas 1 large onion chopped 2 cps shredded carrots 3 medium potatoes peeled and diced to a half inch dice 2 tbs dried parsley or 1/4 cp chopped fresh 1 tbs basil 1 tsp thyme 1tsp rosemary 1 stick organic butter 1. combine all ingredients except butter in large soup kettle 2. bring to a strong rolling boil 3. reduce heat to a simmer and simmer covered about two to three hours. 4. Add more water if needed 5. stir occasionaly to prevent sticking 6. When soup is thick and fragrant add butter 7. stir and serve. This is so good on a cool day.

Vegetarian Crockpot Layer Feast 6 potatoes -- sliced 1 large onion -- sliced 2 carrots -- sliced 1 green pepper -- sliced 1 zucchini -- sliced 1 cup corn -- frozen or fresh 1 cup peas -- frozen or fresh Any other favorite veggies 2 1/2 cups tomato puree 1/4 cup Tamari soy sauce 1 tsp thyme -- ground 1 tsp dry mustard 1 tsp basil 2 tsp chili powder 1/2 tsp cinnamon 1/8 tsp sage 2 Tbs parsley 1. Layer vegetables in crock pot in order given. 2. Mix together ingredients for sauce and pour over vegetables. 3. Cook six hours on high or 12 hours on low.