Because it’s Day 1 of our first ever “Hot and Steamy” soup class in the member’s area we’re going to share a soup recipe here on the homepage today. 

If you’d like to participate in this month’s class you can sign up today and not miss any of the fun. 

Or you can join in on the public message boards and share your OWN favorite recipes There are a lot of ways to have fun here at Marilu.com.  We’d love to have you join in. 

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1/2 pound button mushrooms (or whatever is on sale) sliced

1 medium sweet onion, chopped

2 Tablespoons olive oil

2 red potatoes, diced

1/2 cup barley

1 and 1/2 cups water

1/2 teaspoon sea salt

1 carrot diced

5 cups vegetable broth

1 bay leaf

garnish:  non dairy sour cream, fresh dill, croutons

Saute onions and mushrooms in oilive oil until soft.  Add remaining ingredients (excluding garnish) and simmer for 30 to 45 minutes.

2 Tablespoons extra virgin olive oil

1 cup chopped sweet onion

3 stalks celery, chopped

4 carrots, chopped

2 cloves garlic, through a press

1 (16 ounce) package lentils

6 cups vegetable broth

2 cups spinach or kale

Heat oil in Dutch oven.  Add onions, garlic, celery and carrots and saute until vegetables soften.  Season with salt and pepper. 

Add vegetable broth and lentils.  Cover and reduce heat to simmer. 

Simmer for approximately 30 minutes, remove lid and cook an additional 15 minutes, stirring frequently, until lentils have softened.  Adjust seasonings.

Stir in spinach or kale in the last five minutes.

Serve with crusty bread and a tossed salad.

This fresh and hearty soup is great to have on hand anytime but especially good for cleansing the palate after a season of indulgence.  We recommend making extra and freezing a batch for a busy night.

2 Tablespoons extra vigin olive oil

2 sweet onions, chopped

2 cloves garlic through a garlic press or chopped very fine

3 stalks celery, chopped

6 carrots, chopped

3 cups chopped white cabbage

2 cups fresh green beans or 1 box frozen

2 cups fresh corn or 1 box frozen

2 teaspoons each fresh thyme and rosemary

1 can crushed tomatoes (16 ounces)

1 can beans (we recommend dark red kidney beans but black beans or cannelini beans are also great in this)

6 cups vegetable stock

3 cups water

Heat stock pot for 30 – 60 seconds and add oil.  Saute onion and garlic for about a minute being careful not to let garlic brown.  Add remaining vegetables and herbs.  Stir well and cook for 2-3 minutes.  Add stock, tomatoes and water.  Season with salt and peper.  Cook for a half hour or more until vegetables are tender.  Add beans and heat another 10 minutes.

3/4 cup fresh tangerine juice

1 Tablespoon grated tangerine zest

1/2 cup vegetable oil

1/4 cup walnut oil

2 Tablespoons balsamic vinegar

1/2 teaspoon salt

1/4 teaspoon ground cinnamon

pepper

1 head escarole (about 12 cups)

1 large bunch watercress, stems removed(about 6 cups)

1 (5 oz.) package mixed baby greens

2 persimmons, peeled, halved, and thinly sliced

1/2 cup hazlenuts, toasted, skin rubbed off, and coarsely chopped

In a heavy small saucepan over medium-high heat, boil the tangerine juice and zest until reduced to 1/4 cup, about 5 minutes.  Transfer to a medium bowl.  Whisk in the oils, vinegar, salt, and cinnamon and season to taste with pepper.  Place all the greens and half of the persimmon slices in a large bowl.  Add the dressing and toss to coat.  Divide among ten plates and top with the hazelnuts and the remaing persimmon slices.

Have you been thinking about going meatless one day a week?  Would you like to join in on Meatless Mondays?

Here’s an interesting article discussing the trend…and giving a shout out to Marilu.com !!

http://www.vegancooking.com/random-stuff/are-meatless-mondays-for-you-2/

There’s some great information in there to help you make a decision about what’s right for you.

This easy and delicious dip can be served with corn chips, or thinly sliced baguettes.  It works for a casual party, or on an elegant buffet table.  Serve it to your guests or take it with you the next time you’re asked to bring a dish. 

This is just in time for the holiday parties !

Gina’s Eggplant Dip

1 Eggplant
1/2 small red onion
1/2 cup of basil
2 Table spoons of Olive Oil
1 teaspon of red wine vinegar
salt and pepper to taste

Roast one eggplant on 400 for 30-40 minutes until soft in the middle. Slice in half and place the sliced side down. Scoop out the Eggplant from the skin. Chop 1/2 of a small onion. Chop 1/2 cup of basil. Add the Olive Oil and the vinegar. Mix together and refrigerate until cool.

8  acorn squashes (about 1 and 1/4 pounds each)

3 Tablespoons vegetable oil

1 Tablespoon kosher salt

1 large red onion, chopped

1 and 1/2 Tablespoons olive oil

5 medium beets (about 2 pounds without greens) peeled and cut into 1 inch pieces

1 red apple (such as Gala), peeled, cored and cut into 1 inch pieces

2 garlic cloves, minced

6 cups vegetable broth

1 teaspoon maple sugar

pepper

To roast the squash, preheat the oven to 375.  Cut off the tops of the squash (about 1 inch from the stem end) and reserve.  Scoop out the seeds and discard.  Cut a thin slice off the squash bottoms to create a stable base, but do not make an opening in the bottom of the squash.  Brush the vegetable oil inside and on top of the squash and sprinkle the kosher salt on the inside.  Arrange the squash bowls, with tops alongside, stem ends up, in two large, shallow baking pans.  Roast the squash in the upper and lower thirds of the oven, switching the positions of the pans halfway through baking, until the flesh of the squash is just tender, about 1 and 1/4 hours. 

While the squash is roasting, make the soup.  In a 5-quart, heavy saucepan over medium heat, cook the onion in the olive oil, stirring occasionally, 5 minutes or until the onion is softened.  Add the beets and apple and cook, stirring occasionally, 5 minutes.  Add the garlic and cook, stirring, 30 seconds, or until well combined.  Add the broth and 2 cups water, then simmer, uncovered, until the beets are tender, about 40 minutes.  Stir in the maple sugar.  Puree the soup in 3 batches in a blender until very smooth, at least 1 minute per batch, transferring the soup to a large bowl. (Use caution when blending hot liquids!) Return the soup to the pan, season to taste with salt and pepper, and reheat.  If the soup is too thick, add enough water to thin to the desired consistency.  Serve the soup in the squash bowls.

November has been designated as Diabetes Awareness Month.  Given the current statistics there’s a very good chance that you or someone you know is affected.  It is estimated that 25.8 million children and adults in the U.S. are diabetic.  That’s 8.3% of the population.  These individuals are at increased risk for high blood pressure, heart disease and stroke, kidney disease, blindness, nervous system disease and amputation.

But there’s good news to add.  Individuals can take control of their own health and manage their diabetes care, often through diet and exercise.  We’re not suggesting that you refuse insulin if your doctor determines that medication is the right course for you.  What we’re saying is that a proper diet and lifestyle, and awareness of your blood glucose levels, can help prevent the onset of diabetes and in those already diagnosed, can make management easier and more effective.

The Physicians Committe for Responsible Medicine recently conducted a study on the effects of a vegan diet on diabetes control.  Read the details of that study here.  http://abcnews.go.com/Health/Diabetes/wireStory?id=2244647   This is information that will help you in your next discussion with your doctor.

Be aware of your risk and know what you can do to take control of your health.

Here’s a simple recipe that everyone in the family can enjoy.  It’s a great dessert or a treat on a chilly fall day.  You can make it for breakfast too if you want to give yourself a special treat.

4 apples

1/4 cup raisins

1/4 teaspoon ground cinnamon

4 teaspoons Earth Balance margarine or 4 teaspoons apple cider

Preheat the oven to 350 F.

Cut the stem ot of each apple in a cone shape so that it can be replaced.  Core the apple, making sure not to go through the bottom.  Fill each apple with raisins, sprinkle with cinnamon, and top with a pat of margarine or sprinkle with apple cider.  Replace the top of each each apple and wrap in aluminum foil.  Bake for 45 to 50 minutes, or until the apples are tender.  Serve warm.

2 Tablespoons diced chiles (fresh or canned…fresh will give you more heat)

1/2 cup salsa

3 chopped green oions (+2 more for garnish)

1/4 cup fresh cilantro (+1/4 cup more for garnish)

1 (15 ounce) can black beans

1 (11 ounce) can corn

8 ounces enchilada sauce

Combine all ingredients in slow cooker and set on low for 3 hours or until heated through and the flavors have blended.   (This can also be made on the stove top on a low setting.)  For the last hour of cooking time prepare your favorite corn bread recipe and dollop on top of the casserole.  Sprinkle with cheddar style non dairy cheese. 

When bread is cooked through serve the casserole with the reserved green onions,  and cilantro, non dairy sour cream and salsa.  Add a side salad to complete the meal.