Table of Contents
Appendices -- Cooking for a Better World

RECIPES
• Cooking for a Better World (Recipes) • Recommended Readings
• Glossary • Works Cited • What is EarthSave?
• EarthSave Membership form • Recipe Credits

BASIC WAFFLES ^B

1 cup soymilk or nondairy milk
1 cup whole wheat flour
1/2 tablespoon salt
1 teaspoon baking powder
1 tablespoon oil (eg. Canola)
1 tablespoon maple syrup, or other liquid sweetener.

• Combine all ingredients in blender or whisk until smooth by hand. Bake in hot oiled waffle iron until brown. Serve with pure maple syrup or natural fruit syrup.

FRENCH TOAST ^B

1 cup soymilk or other nondairy milk.
2 tablespoon whole wheat flour
1 tablespoon nutritional yeast
1/2 teaspoon salt
2 teaspoon pure maple syrup
6 slices whole grain bread

• Whisk together all ingredients, except bread, in a mixing bowl or cup and pour into a wide bowl. Dip bread slices into mixture, turning several times, or immersing each slice until fairly well saturated but not so much so that bread falls apart. Cook on a medium high heat in a skillet or on a griddle with a little oil to keep from sticking. Brown both sides well, turning once. Serve with pure maple syrup or natural fruit syrup.

1 tablespoon extra-virgin olive oil
1/2 cup grated carrots
1/2 cup diced bell peppers
1/2 cup finely sliced scallions
1/4 teaspoon turmeric
1 pound firm regular tofu, rinsed, patted dry and crumbled
2 tablespoons nutritional yeast flakes seasoned salt (such as spike) and pepper
2 tablespoons minced fresh parsley (optional)

• Heat the oil in a large skillet over medium-high heat. When the oil is hot, add the carrots, peppers, scallions, and turmeric, and sauté for 3 to 4 minutes. Add the tofu, nutritional yeast flakes, salt, and pepper. Mix well and continue to cook over medium heat, stirring constantly, for 5 to 7 minutes or until hot. Stir in parsley, if using, and mix well. Serve at once. Serves four.

SMOKED TOFUNA ^J

2 blocks smoked tofu, grated with a cheese grater.
6 tablespoon Nayonnaise (or eggless mayonnaise)
2 teaspoon liquid smoke.

• Mix well. Serve with crackers, pita wedges or vegetable slices.

TAHINI MISO SPREAD ^I

3/4 cup raw tahini
1/4 cup white miso
2 tablespoon nutritional yeast flakes
3T hot water
1 teaspoon dried basil
1/2 teaspoon dried oregano

• Put all the ingredients into a bowl and stir until blended well.

TOFU EGG SALAD ^K

Combine the following in a large bowl:
16 oz firm tofu, mashed
1/4-1/2 onion, finely chopped
2-3 celery stalks, finely chopped
1 carrot, grated
1 tablespoon turmeric
Salt or soy sauce and pepper , to taste
3 tablespoon eggless mayonnaise (optional)

APPLE COUSCOUS SALAD ^J

1 cup whole wheat couscous
1 1/2 cup water
1 Granny Smith apple, cored and cubed
6 green onions (green and white parts), chopped
1 red bell pepper, diced
1/2 cup + 1 tablespoon apple cider or apple juice
2 tablespoon extra-virgin olive oil
3 tablespoon rice wine vinegar (brown or white)
1 1/2 teaspoon poppy seeds
1-2 cloves garlic, pressed or minced
2 teaspoon dijon-style mustard

• Boil water. Pour couscous in a medium glass or metal container. Add boiling water and cover with a lid or plate for 5-7 minutes until water is absorbed by grain. Stir to fluff. Meanwhile, whisk together apple cider, oil, vinegar, poppy seeds, garlic and mustard in a medium bowl. Toss vegetables and couscous with dressing. Serve alone or on salad greens. Serves 6-8.

CLASSIC RANCH DRESSING ^D

3/4 cup crumbled silken tofu
2 tablespoons extra-virgin olive oil
1 tablespoon umeboshi plum vinegar
1 tablespoon fresh lemon juice
1 tablespoon water
1/2 teaspoon dried tarragon
1/4 teaspoon crushed garlic
1/4 teaspoon dillweed Pinch of dry mustard

• Combine all the ingredients in a blender or food processor, and process until smooth and creamy.
• Try this on: Tossed salad, veggie burgers, steamed spinach.

HEAVENLY HORSERADISH SAUCE ^D

1/2 cup crumbled silken tofu
1 tablespoons extra-virgin olive oil
2 tablespoons mirin
2 tablespoons brown rice vinegar
2 tablespoons prepared white horseradish (not creamed)
1/4 cup sliced scallions
2 tablespoons minced fresh parsley
2 teaspoons prepared yellow mustard
1/2 teaspoon crushed garlic
Pinch of salt and pepper

• Combine all the ingredients in a blender or food processor fitted with a metal blade, and process until smooth and creamy.

HARVEST STEW ^J

1 medium acorn squash, peeled and cubed
4 medium potatoes, peeled and cubed
2 medium sweet potatoes, peeled and cubed
1 yellow onion, coarsely chopped
3 garlic cloves, minced or pressed
1-2 jalapeno peppers, seeded and minced
1 green pepper, diced
1 teaspoon salt
3 tablespoon chili powder
1 1/2 teaspoon ground cumin
14 1/2 ounces canned organic stewed tomatoes
14 1/2 ounces canned organic tomato sauce
16 ounces canned hominy or frozen yellow corn, drained
16 ounces canned organic kidney beans, drained
1 cup water
1 teaspoon olive oil

• Boil acorn squash, potatoes, and sweet potatoes together in a large stock pot until cooked thoroughly, but still firm (about 20-25 minutes). Drain in colander. Meanwhile, saute onion, garlic and jalapenos in oil until onions become translucent. Add salt, chili powder and cumin to onion mixture and cook another minute or two. Add this onion mixture to stock pot with cooked acorn squash, sweet potatoes and potatoes. Add tomatoes, tomato sauce, hominy (or corn), beans and water. Cook on medium heat until potatoes and sweet potatoes are soft, but not mushy (approximately 10 minutes). Serves 8.

PEANUTTY SQUASH SOUP ^J

2 teaspoon olive oil
1 large yellow Spanish onion
3 cloves garlic, minced or pressed
2-3 jalapenos, seeded and minced
2 small red bell peppers, diced
2 large sweet potatoes, peeled and cubed I medium winter squash, peeled, seeded and cubed I cup natural peanut butter, unsalted I teaspoon Vogue Vegebase (or other powdered vegetable stock)
1 1/2 - 2 cups water (hot)
3 teaspoon salt
4 tablespoon agave nectar or honey, or 5 tablespoon brown rice syrup
1 bunch scallions, sliced (white and green parts)
5 tablespoon chopped peanuts (optional)

1. Boil potatoes and squash separately until soft, but not overly soft. Set aside, after draining in a colander.
2. Heat large stock pot on medium heat. Add oil and then saute onion, garlic, jalapenos and peppers until onions are transparent (about 8-10 minutes).
3. Add potatoes and squash to onion mixture. In a separate bowl, whisk peanut butter with water, and add to onion mixture.
4. Add Vogue Vegebase and stir thoroughly. Cook on medium heat about 5 minutes until peanut butter is dissolved into soup completely.
5. Puree about one-half of the soup in a food processor or blender, and then add back to e stock pot. Add-salt and sweetener and cook about 10 minutes more.

• Adjust salt and sweetener to taste, if desired.
• Serve with scallions on top and chopped peanuts (optional). Serves: 8-10

MACARONI & CHEEZE ^G

2 1/2 cups dry elbow macaroni
2 tablespoons olive oil
1/3 cup whole wheat pastry flour
1/2 teaspoon dry mustard pinch of cayenne pepper
1 3/4 cups low-fat, nondairy milk, heated
1/2 cup Red Star Vegetarian Support Formula (T6635+) nutritional yeast flakes
1 teaspoon salt ground black pepper, to taste
1 tablespoon finely chopped, fresh parsley, or 1 teaspoon dried parsley flakes (optional)
1/2 cup fresh, whole grain bread crumbs, packed

1. Preheat the oven to 375°F. Mist an 8-inch x 8-inch x 2-inch square baking pan with nonstick cooking spray, and set it aside.
2. For the macaroni, fill a 4 1/2-quart saucepan or Dutch oven two-thirds full with water. Bring the water to a rolling boil, and cook the macaroni in it until it is al dente’. Drain the pasta well, and return it to the saucepan. Cover the saucepan with a lid to keep the pasta warm, and set it aside.
3. While the macaroni is cooking, prepare the sauce. Place the 2 tablespoons olive oil in a 2-quart saucepan, and heat over medium-high. Stir in the flour, mustard, and cayenne pepper. Cook for 1 minute, stirring constantly. Gradually stir in the heated milk, a little at a time, whisking constantIy. (It will take about 5 to 7 minutes to add the milk. The sauce should continue to bubble as you add the milk; if it doesn’t, you are adding the in milk too quickly.) If necessary, cook the sauce until it is the consistency of thick cream, about 2 to 4 minutes longer. Remove from the heat and stir in the nutritional yeast flakes. Season with the salt and black pepper, to taste. Pour the sauce over the cooked macaroni, add the parsley, if using, and mix well.
4. Transfer the macaroni to the prepared baking pan. Sprinkle the bread crumbs evenly over the top of the macaroni. Bake for 25 to 30 minutes. Let stand for 5 minutes before serving. Serves 4-6

RIO GRANDE DIP & MARINADE ^C

1 cup bottled salsa
3 tablespoons nutritional yeast flakes
1 to 2 tablespoons olive oil
1 tablespoon chili powder
1/2 teaspoon salt

• Combine all the ingredients in a small mixing bowl, and whisk until well combined.

CHILI BEAN MACARONI ^G

2 cups elbow macaroni
1 tablespoon olive oil
1 1/2 cups chopped onion
1 medium, green bell pepper, chopped
1/2 cup finely chopped celery
1 teaspoon chili powder
1 teaspoon ground cumin
1 teaspoon dried basil leaves
1 14-ounce or 16-ounce can whole tomatoes, with juice
1 15-ounce can red kidney beans (about 11/2 cups), rinsed well and drained
1/4 cup soy sauce

1. Fill a 4 1/2-quart saucepan or Dutch oven two-thirds full with water. Bring the water to a rolling boil, and cook the pasta in it until it is al dente’. Drain the pasta well, return it to the saucepan, and cover the saucepan with a lid to keep the pasta warm. Set aside.
2. Meanwhile, place the oil in a large skillet, and heat it over medium-high. When the oil is hot, add the onion, bell pepper, and celery. Saute the vegetables until they are tender, about 10 to 12 minutes. Stir in the chili powder, cumin, and basil. Mix well and cook for 1minute longer, stirring constantly. Remove the skillet from the heat, and set aside.
3. Add the canned tomatoes and their juice to the reserved pasta, breaking the tomatoes apart with your hands or the side of a wooden spoon. Stir in the beans, cooked vegetables, and soy sauce. Mix well. Heat over medium-low, stirring often, until warmed through. Serves 4

GEE WHIZ SPREAD ^F

1 (15.5 oz.) can Great Northern beans (about 11/2 cup) rinsed well and drained
1/2 cup pimiento pieces, drained
6 tablespoon nutritional yeast flakes
3 tablespoon fresh lemon juice
2-3 tablespoon tahini
1/2 teaspoon onion granules
1/2 teaspoon prepared yellow mustard
1/2 teaspoon salt

• Place all the ingredients in a blender, and process until completely smooth. Transfer to a storage container, and chill thoroughly before serving. Yield: 2 cups

PAN HANDLE CHILI ^E

2 teaspoons olive oil
1 cup onion, finely chopped
1/2 cup celery, finely chopped
2 cloves garlic, minced or pressed
2 ripe, medium tomatoes, peeled, seeded, and coarsely chopped
1 15-ounce can red kidney beans, pinto beans, or black beans, rinsed well and drained
1 8-ounce can tomato sauce (1 cup), or 1/3 cup tomato paste mixed with 2/3 cup water
1 cup water
1/3 cup bulgur (medium ground)
2 tablespoons tomato paste
1 tablespoon sweetener of your choice
1 tablespoon chili powder
1/2 teaspoon dried oregano leaves
1/4 teaspoon ground black pepper
1/4 teaspoon ground cumin
1/8 teaspoon allspice pinch of cayenne pepper, to taste
Salt to taste

1. Place the olive oil in a 4 1/2-quart saucepan or Dutch oven, and heat it over medium-high. When the oil is hot, add the onion, celery, and garlic. Reduce the heat to medium, and cook, stirring occasionally, for 10 to 15 minutes, or until the onion is tender.
2. When the onion is tender, stir in the remaining ingredients except the salt, and bring the mixture to a boil. Reduce the heat to low, cover the saucepan with a lid, and simmer the chili for 20 minutes, stirring occasionally.
3. Season the chili with salt, to taste. Serve hot.

MELTY WHITE CHEEZE ^G

Pour this thick, luscious sauce over steamed vegetables, baked potatoes, macaroni (for instant macaroni and cheeze), toast points, corn chips (for in-a-flash nachos), or drizzle it over pizza or casseroles before or after baking.

1 1/3 cups water
1/4 cup Red Star Vegetarian Support Formula (T6635+) nutritional yeast flakes
1/4 cup quick-cooking rolled oats (not instant)
2 tablespoons tahini
1 1/2 tablespoons cornstarch
2 teaspoons fresh lemon juice
1 teaspoon onion granules
3/4 teaspoon salt
1/4 teaspoon garlic granules

1. Place all the ingredients in a blender, and process until completely smooth.
2. Pour the blended mixture into a 1-quart saucepan, and place it over medium-high heat. Cook, stirring constantly with a wire whisk, until the sauce is very thick and smooth. Serve hot.

HOT TAMALE PIE ^I

1 tablespoon olive oil
1 medium onion, finely chopped
1 medium yellow, red, or green bell pepper, seeded and finely chopped
2 garlic cloves, minced
1 16-ounce can unsweetened tomato sauce
1 16-ounce can pinto beans, rinsed and drained
1 ear corn, kernels cut off the cob, or 3/4 cup (thawed) frozen corn
1 teaspoon chili powder
1 teaspoon ground cumin
1/2 teaspoon fine sea salt
Pinch of cayenne pepper
3 cups water
1 cup yellow stone-ground cornmeal
1 tablespoon freshly squeezed lemon juice
1 teaspoon Dijon mustard
1/2 teaspoon fine sea salt

• Heat the olive oil in a large frying pan over medium-high heat. Add the onion, bell pepper, and garlic and cook until softened, 6 to 8 minutes. Remove from the heat and stir in the tomato sauce, pinto beans, corn, chill powder, cumin, salt, and cayenne. Pour into an 8- by 8-inch glass baking dish. Preheat the oven to 350°F. Boil the water, add the cornmeal, lemon juice, mustard, and salt in a large saucepan, and stir until mixed. Bring to a boil over medium high heat, then immediately reduce the heat to low and simmer, stirring often, until thickened, 3 to 5 minutes. Spread the cooked cornmeal over the bean mixture. Bake for 30 minutes. Cool for 10 minutes before serving. Makes one 8-inch square pie

UNCOFFEE CAKE ^H

• Preheat oven to 350 degrees
• Oil one 9-inch springform pan and line with parchment paper

INGREDIENTS FILLING
1 3/4 cups walnuts, roasted, cooled, coarsely chopped
1/2 cup maple sugar
2 teaspoons cinnamon powder
3 tablespoons canola oil

1. Mix walnuts, maple Sugar and cinnamon in a small bowl. Stir in oil and mix until Filling is moist. Set aside while you make the cake batter.

INGREDIENTS CAKE
1 cup whole wheat pastry flour
1 cup unbleached white flour
3 tablespoons maple Sugar
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon sea salt
2 teaspoons cinnamon powder
1/4 teaspoon ground cloves
1/4 teaspoon ground nutmeg, mace or allspice
1/4 cup canola oil
3/4 cup plus 2 tablespoons maple syrup
3/4 cup vanilla soymilk or ricemilk
1 tablespoon apple cider vinegar
2 tablespoons vanilla extract

1. Sift dry ingredients into a medium bowl: flours, maple sugar, baking powder, baking soda, salt and spices and stir with a wire whisk.
2. In another bowl, mix wet ingredients, oil, maple syrup, soy or ricemilk, vinegar and vanilla. Beat with a wire whisk until foamy. Pour the wet ingredients into dry ingredients and mix until batter is smooth.
3. Pour 1/2 the batter into the oiled cake pan and sprinkle with 1/2 the filling. Pour the remaining batter over the filling and cover with the balance of filling. This is a big cake; the pan will be 3/4 full.
4. Bake the cake on center rack of preheated oven 50 to 55 minutes or until cake is golden brown. A cake tester inserted into the center of the cake removes clean. Cool cake in pan on a wire rack for 10 minutes, remove sides of pan and allow cake to cool completely. Serves 12 or more

THE CHOCOLATE CAKE TO LIVE FOR ^H

• Preheat oven to 350 degrees.
• Oil two 9-Inch round cake pans and line bottoms with parchment paper.

1 cup whole wheat pastry flour
1 cup unbleached white flour
2 teaspoons baking powder
2 teaspoons baking soda
1 teaspoon sea salt
1/2 teaspoon cinnamon powder
1/2 cup plus 2 tablespoons Dutch process cocoa
1/2 cup rnaple sugar
1/2 cup canola oil
1 cup maple syrup
1 cup vanilla soymilk
1 cup water
2 teaspoons balsamic or apple cider vinegar
1 tablespoon vanilla extract
1/2 teaspoon almond extract

1. Sift dry ingredients into a large bowl: flours, baking powder, baking soda, salt, cinnamon, cocoa and maple sugar. Stir with a wire whisk to mix.
2. In another bowl, mix the wet ingredients with a wire whisk until foamy: oil, maple syrup, soymilk, water, vinegar and extracts.
3. Pour the wet ingredients into dry ingredients and mix gently but thoroughly until the batter is smooth. Don’t panic; this batter is very thin. Pour batter into pans, dividing evenly. Bake on center rack of preheated oven for 25 to 30 minutes or until center of cake springs back when lightly touched and a cake tester inserted into center of cake removes clean.
4. Cool cake layers in pans on wire cooling racks for 10 minutes. Use a dinner knife to release cakes from sides of pans. Turn layers out of pans directly onto racks, cool completely. Wrap layers tightly in plastic wrap and refrigerate before assembling the cake. Serves 10-12

CHOCOLATE PUDDING ^J

1/3 cup + 2 tablespoon cocoa powder
12 oz. Organic, silken tofu
1/3 cup + 2 tablespoon pure maple syrup
2 teaspoon pure vanilla extract
2 tablespoon natural peanut butter
2 tablespoon soy protein powder (optional)

• Blend together in a food processor or blender until smooth.

THE VERSATILE VANILLA CAKE ^H

• Preheat oven to 350 degrees
• Oil two 8-inch cake pans and line bottoms with parchment paper

INGREDIENTS
1 cup plus 2 tablespoons whole-wheat pastry flour
3/4 cup plus 2 tablespoons unbleached white flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon sea salt
1/4 cup canola oil
3/4 cup plus 2 tablespoons maple syrup
3/4 cup vanilla ricemilk or soymilk
2 teaspoons apple cider vinegar
3 tablespoons vanilla extract

1. Sift the dry ingredients into a medium bowl: whole-wheat pastry flour, unbleached white flour, baking powder, baking soda and sea salt. Stir with a wire whisk to mix.
2. In another bowl, mix the wet ingredients, canola oil, maple syrup, soymilk, vinegar and vanilla, with a wire whisk until foamy. Pour the wet ingredients into dry ingredients and mix until the batter is smooth.
3. Pour the batter into the pans dividing evenly. Level the tops by gently rotating pans. Tap the pans lightly on the counter to eliminate air bubbles. Bake cakes on center rack of the preheated oven 20 to 25 minutes, or until the cake is golden brown and springs back at its center when touched lightly. A cake tester inserted in the center of the cake should remove clean.
4. Remove cakes from the oven and place the pans on cooling racks. Allow the cakes to cool in the pans for 10 minutes, then use a dinner knife to release the layers from the sides of the pan. Turn layers out of pans, directly onto wire racks to finish cooling.
5. When cool, enclose each layer tightly in plastic wrap. Refrigerate until layers are cold, about 1 hour, before filling and frosting, or wrap in aluminum foil. Freeze for longer storage. Serves 10-12

OATMEAL RAISIN COOKIES ^H

• Preheat oven to 350 degrees
• Line a cookie sheet with parchment paper

INGREDIENTS
1/4 cup currants or raisins
1/4 cup orange juice
1/2 cup oat flour
3/4 cup whole wheat pastry flour
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1 teaspoon ground cinnamon
1 teaspoon Sea Salt
1 cup rolled oats
2 tablespoons + 1 teaspoon canola oil
1/3 cup maple syrup
1 tablespoon barley malt
1 tablespoon vanilla extract
1 teaspoon apple cider vinegar

1. Cover the raisins with orange juice and set aside to soften for 10 minutes.
2. Mix the dry ingredients: flours, oats, baking powder, baking soda, salt and cinnamon in a medium bowl. Stir with a wire whisk to mix.
3. Drain the raisins, saving the juice for another use. Mix the wet ingredients: oil, maple syrup, barley malt, vanilla and vinegar until well combined in a small bowl. Pour the wet ingredients into dry ingredients and mix until dough holds together. Cover and refrigerate the dough for 30 minutes or up to overnight.
4. Remove dough from refrigerator. Pinch off pieces of dough, roll in your hands into walnut size balls or use an oiled ice cream scoop (2 tablespoons) to measure portions. Flatten each cookie to about 1/4 inch, keep the thickness even. Bake 7 to 8 minutes. The cookies will be slightly puffed, the tops will be dry and the bottoms light brown.
5. Remove cookie sheet from the oven, slip a spatula under each cookie and gently lift cookies onto cooling rack. Hot cookies are fragile; they firm as they cool. Store cooled cookies in a tightly covered jar. Makes 17 small or 8 large cookies

Sources for recipes (all used with permission of author):
A. Delicious Food for a Healthy Heart. Joanne Stepaniak. Book Publishing Company, 1999.
B. Ecological Cooking: Recipes to Save the Planet. Joannne Stepaniak and Cathy Hecker. Book Publishing Company, Summertown, TN, 1992.
C. The Nutritional Yeast Cookbook. Joanne Stepaniak. Book Publishing Company, 1997.
D. The Saucy Vegetarian. Joanne Stepaniak. Book Publishing Company, Summertown, TN, 2000.
E. Table for Two. Joanne Stepaniak. Book Publishing Company, Summertown, TN, 1996.
F. TheUncheese Cookbook. Joanne Stepaniak. Book Publishing Company, Summertown, TN, 1996.
G. Vegan Vittles. Joanne Stepaniak. Book Publishing Company, Summertown, TN, 1996.
H. Great Good Desserts Naturally! Fran Costigan. Good Cakes Productions, New York, NY, 1999
I. May All Be Fed. John Robbins. William Morrow and Company, Inc., New York, NY, 1992.
J. John D. Borders, Jr. (unpublished)
K. Caryn Hartglass (unpublished)