EXCERPT

Introduction

I developed and tested the following recipes in my own home. Every single recipe in the book is a delight to prepare because it is so simple! Each recipe comes from the heart and goes straight to the stomach. I loved eating each one! I want you to enjoy the recipes as much as I did, that's the reason I wanted to write the book - so I can share with you the unique experience that comes from following a recipe and eating a meal that you yourself prepared.

Life is full of wondrous things, especially food; it is the one thing that we can find all over the world. Food brings people together. The Cabbage Curry or Piquant Chutney from Delhi, India; the Corn Tamal from Costa Rica; or Aunt Cath's Pancakes from Victoria, British Columbia, all have one thing in common - they are created like a painting on canvas, like a work of art. People enjoy savoring, smelling and consuming these tasty works of art. Some people thrive on creating them. That's the fun of it!

Key Ingredients

The key ingredients for this cookbook are simple, delicious and economical. Many of the items are things you already have in your cupboards or refrigerator. Other items are ones you may have to buy but are well worth it.

Eggs

Free-range eggs have a richer color and texture than the regular eggs. I prefer to use free-range eggs. You can purchase free range at local farms or health food stores.

Soya milk

There are many varieties of Soya milk on the market today. Varieties include 1-% fat content, regular, vanilla, chocolate or vanilla almond. There varieties from California, Hong Kong and Victoria, BC. Generally, they have a good flavor but read the label for the sugar content. Some brands curdle in coffee; however, there is one particular brand, a creamy rich variety (comes from Hong Kong and is in a carton) that doesn't seem to curdle in coffee. All varieties of Soya milk work well in any of the recipes in the book.

Tofu

Firm, medium and soft tofu are available now. Flavored herb tofu is an option too.

Flours and Derivatives

All- purpose Whole-wheat flour is the flour I use in all the recipes. Whole-wheat flour contains fiber; fiber is one of the keys to good health. I also recommend oat flour and oats plus fiber (for porridge recipes). Derivatives of flour are wheat germ and bran. A good supply of both is good to have on hand especially for muffins.

Rice

Brown Long grain rice or Brown Basmati rice is a good choice for many of the dishes in the book.

Sugars

Brown sugar, raw sugar, honey and maple syrup are the sugars I prefer to use for the following recipes. However, there are a few recipes, which require white sugar.

Appetizers - A tantalizing tidbit or a tongue pleaser before the meal. In my family, we put the whole meal on the table and everyone digs in. We eat everything at once except for soup, which we have before the main meal. If you have time on your hands like perhaps on a Saturday night, an appetizer can be an instrument to whet your appetite before the main meal.

Salads

The "Brown Rice Pesto Salad" was demonstrated on the Shaw Cable, Victoria, Community Channel ll. The show was a volunteer project who informed the public on low fat Vegetarian cooking. The show is called, "Cooking For the Health of it."

Brown Rice Pesto Salad

4 cups brown rice, cooked
1/4 cup fresh parsley, chopped
1/4 cup chives, chopped
1/2 cup red pepper, diced

Dressing:

1/2 cup pesto sauce (any commercial brand will do)
1/4 cup lemon juice or vinegar
Salt and pepper to taste

Method: Cook rice according to package directions. Set aside to cool. Sprinkle parsley, chives and red pepper in the rice, stir. In a small bowl, add the pesto, lemon juice and salt and pepper to taste. Pour the dressing over the rice mixture. Stir well. Place salad on a serving plate. Garnish with fresh parsley or basil leaves.

Serves 4.