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Spring Recipies
   by Pam Brown


1 Tbs. olive oil
1 medium onion, diced
2 cloves garlic, chopped
2 cups fennel, diced small
¼ tsp. salt
Warm oil to medium high heat in a soup pot, add onion and garlic and sauté until softened, about 5 minutes.  Add fennel and salt and sauté 8 more minutes or until tender.
1 28 oz. can diced tomatoes with the liquid
3 cups vegetable stock or water
¼ cup maple syrup or other unrefined sweetener
¼ cup lemon juice, freshly squeezed
1 Tbs. plus 1 tsp. balsamic vinegar
Pour in the tomatoes, water or stock and the maple syrup.  Bring to a low boil, cover and cook 10 minutes.  Remove lid, turn off the heat and add the lemon juice and balsamic vinegar.  Puree in the blender or food processor until smooth.  Return to the pot, season with salt and pepper and warm through.
Optional Garnish
2 Tbs. fresh parsley, chopped
2 Tbs. fennel fronds, chopped
1 tsp. garlic, minced
1 ½ tsp. grated lemon rind
Combine all of the above together and sprinkle a little on each bowl.  Serves 6 to 8.


1 bunch kale 
2 quarts of water
½ tsp. salt
Wash kale and chop into bite size pieces.  Bring the water and salt to a rapid boil.  Add the kale and boil until bright green and tender, about 5 minutes then drain.
2 oranges, cut into segments
1 endive, separated
½ cup orange juice
1 Tbs. white wine vinegar
1/2 tsp. salt
2 Tbs. olive oil
½ tsp. grated orange peel
½ cup toasted walnuts
Mix the oranges and endive together.  Whisk together the orange juice, white wine vinegar and salt.  Drizzle in the olive oil and mix well. Stir in the orange peel.  Pour over the kale and add the toasted walnuts.  Serves 4 to 6.


1 cup barley, washed
8 cups water or stock
1/2 tsp. salt
Place barley in a bowl and run cold water over it.  Rinse and pour through a mesh strainer until the water is clear.  Shake off the excess water.  Heat a heavy skillet (cast iron is great if you have it) and add barley.  With the heat on medium high, begin stirring the barley until it starts to get brown and toasted, about 7 to 8 minutes.  This gives the barley a nutty and delicious flavor.  Bring the water or stock and the salt to a boil then add the barley.  Turn down to low and cook for 45 minutes or until tender.  Remove from pot and rinse quickly with cold water in a colander to remove excess starchiness.
1 tsp. canola oil
1 tsp. toasted sesame oil
1 cup onion, diced
2 cloves garlic, diced small
2 tsp. fresh ginger, grated or 1 tsp. dried
1 carrot, diced small
2 stalks celery, diced small
1/4 tsp. salt
1 Tbs. sweetener
Cooked barley
2 Tbs. tamari
2 Tbs. toasted brown sesame seeds
Heat the oils in a heavy skillet.  Add the onions and cook 3 minutes.  Add the garlic and ginger and cook a few more minutes.  Stir in the carrots, celery and bell pepper and mix well with the onion mixture.  Add the salt and sweetener sauté for 5 minutes, or until tender.  Mix in the barley and combine well with the vegetables. Sprinkle with the tamari and cook 5 more minutes.  Place in a serving platter and sprinkle with the sesame seeds.  Serves 4 to 6 


Preheat oven to 350 degrees
Spray of canola oil
7 Whole-wheat graham crackers
3 Tbs. canola oil
3 Tbs. maple syrup
Spray or brush a 9” springform pan or a pie plate with canola oil.   Blend crackers in the food processor into crumbs.   Mix crackers with the oil and syrup with a fork.  Covering the crust with a piece of plastic wrap, press into the bottom of the springform pan coming up the sides a little. 
2 boxes Mori-Nu Tofu, extra firm
1 box tofu cream cheese
¼ cup arrowroot flour, unbleached flour or cornstarch
¼ cup fresh lemon juice
¼ cup canola oil
1 cup maple syrup
1 Tbs. finely grated lemon rind
2 tsp. vanilla
Blend the Mori-Nu and the tofu cream cheese together in a food processor or blender until very creamy scraping down the bowl a few times.  Add in the rest of the ingredients and blend until smooth.  Pour into the crust and bake for 1 hour or to 1 hour 15 minutes.  The sides should be brown and the center firm to the touch. 
¼ cup strawberry or blueberry jelly
2 tsp. water
1 pint strawberries
1/2 pint blueberries
Mix the jelly and water together and warm in a small pot on low until melted.  Cool and pour over the cheesecake.  Slice the strawberries in half and arrange on the cheesecake leaving room in the middle for the blueberries. Chill for at least 6 hours to overnight.  The flavor and texture will improve if you let it “age” a little.  Serves 8 to 10.

Pam Brown has been teaching vegetarian cooking for 32 years. She has taught in Europe, South America and the US, has made numerous television and radio appearances and has self published her book "The Essence of Food." 

     Pam Brown - pebrown@home.com

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