Double Orange Soup

625 ml vegetable stock 2 1/2 cup
2 large carrots, grated 2
1 small onion, finely chopped 1
1 garlic clove, finely chopped 1
1 small potato, grated 1
2 juice of oranges 2
- salt & pepper to taste -

In a large saucepan; add stock, carrot, onion, garlic and potato. Bring to boil. Cover and simmer for 20 minutes.

Stir in orange juice and salt and pepper. Heat through and simmer for 5 minutes. Serve as is or pass through a sieve for a smoother, thicker soup.

Serves 2




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Sweet & Sour Vegetables

15 ml vegetable oil 1 tbsp
5 ml chili oil 1 tsp
2 onions, sliced 2
2 carrots, thinly sliced 2
2 zucchini, thinly sliced 2
115 g head broccoli, cut into florets 1/4 lb
115 g mushrooms, sliced 1/4 lb
115 g bok choy, halved 1/4 lb
30 ml light brown sugar 2 tbsp
30 ml thai soy sauce 2 tbsp
15 ml rice vinegar 1 tbsp
75 ml cashews 1/3 cup

In a large wok; heat vegetable and chili oil over high heat. Add onions and stir-fry for 1 to 2 minutes or until they begin to soften.

Add carrots, zucchini and broccoli. Stir-fry for 2 to 3 minutes. Add mushrooms, bok choy, sugar, soy sauce and vinegar. Stir fry for 1 to 2 minutes. Sprinkle with cashews and serve.

Serves 4
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Vegetable Cobbler

15 ml vegetable oil 1 tbsp
1 garlic clove, finely chopped 1
250 ml broccoli, cut into florets 1 cup
1 large leek, thickly sliced 1
250 ml frozen peas, thawed 1 cup
50 ml butter 1/4 cup
50 ml flour 1/4 cup
250 ml milk 1 cup
125 ml cheddar cheese, grated 1/2 cup
50 ml all-purpose flour 1/4 cup
3 ml baking powder 3/4 tsp
.5 ml salt 1/8 tsp
50 ml butter 1/4 cup
15 ml fresh parsley, chopped 1 tbsp
30 ml milk 2 tbsp

In a large saucepan; heat oil. Add garlic, broccoli, leek and peas. Saute for 8 minutes or until softened. Transfer vegetables to deep casserole dish.

In the same pan; heat butter. Stir in flour and cook for 1 minute. Gradually stir in milk, stirring until thickened. Bring to boil and simmer gently for 3 minutes. Add all of cheese except a little bit. Stir until melted. Season to taste with salt and pepper. Pour sauce onto vegetables.

In a small bowl, using your fingers, mix flour, baking powder, salt and butter to resemble breadcrumbs. Stir in parsley and milk. Mix to make a dough, adding more milk if necessary. Shape mixture into 8 balls and flatten each one gently with palm of hand. Arrange on top of casserole and sprinkle with reserved cheese. Bake in preheated 425 F (220 C) oven for 20 minutes or until cobbler has risen and is golden.

Serves 4
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Bean Chowder

500 ml vegetable broth 2 cup
2 carrots, diced 2
2 celery ribs, diced 2
1 potato, diced 1
1 onion, chopped 1
375 ml corn kernels 1 1/2 cup
250 ml canned cannellini beans, drained & rinsed 1 cup
250 ml milk 1 cup
1 ml pepper 1/4 tsp


In a large saucepan; combine broth, carrots, celery, potato and onion. Bring to boil. Reduce heat and simmer, covered, for 15 minutes or until vegetables are tender.

Stir in corn, beans, milk and pepper. Increase heat and bring back to boil. Reduce heat and simmer, uncovered, for 3 minutes or until corn is tender.

Serves 4




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Vegetable Miso Soup

625 ml water 2 1/2 cup
50 ml miso paste 1/4 cup
1 ml sesame oil 1/4 tsp
1 green onion, sliced 1
1 carrot, cut into thin matchsticks 1
75 ml peas 1/3 cup
500 ml spinach, stalks removed 2 cup
170 g semi-firm tofu, cut into small cubes 6 oz

In a small saucepan; mix water, miso and sesame oil. Thoroughly mix.

Add onion and carrot and bring to a boil.

Lower heat. Add peas, spinach and tofu. Simmer for 3 minutes. Stir and serve.

Serves 2

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Basic Pot Roast

30 ml vegetable oil 2 tbsp
2 kg beef pot roast 4 lb
50 ml vinegar 1/4 cup
50 ml ketchup 1/4 cup
30 ml soy sauce 2 tbsp
30 ml worcestershire sauce 2 tbsp
5 ml rosemary, crumbled 1 tsp
2 cloves garlic, minced 2
10 ml mustard 2 tsp
3 medium potatoes, cut into large chunks 3
3 medium carrots, cut into large chunks 3
2 onions, cut into quarters 2

In a large pot with a lid; heat oil over medium heat. Add roast to pot, turning it over and over until all sides are browned and crusty. Sprinkle with salt and pepper.

In a small bowl; combine vinegar, ketchup, soy sauce, worcestershire sauce, rosemary, garlic and mustard. Pour mixture over meat. Cover tightly with lid. Simmer over low heat for 1 1/2 hours.

Add potatoes, carrots and onions to pot arranging around meat. Cover and simmer for 1 more hour.

Serves 6
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