Vegan Mushroom Soup March 11/12

3 quarts Soyabella Soymilk @80 cal per 250 ml cup,  12 x 80=960
2 onions diced = 1.5 cups 92 cal
8 medium mushrooms sliced 32 cal
2 Tbsp Vegetarian Chicken Seasoning 192 cal
6 Tbsp Corn Starch 878 cal
1 1/2 Tbsp Oil 187 cal

makes 3 quarts =2341 cal/3 = 780 cal per quart

Apple Crisp Calories

7 apples @95 each = 665
1 cup flour (130 gr) = 455 cal
1 cup oatmeal (1/2 cup = 150 cal, 100 gr=380) = 300
1/2 cup sugar = 360 cal
1/2 cup margarine =818 cal
1/4 cup gerry's granola
4 marshmallows cut up @ 90/4 marshmellows 28g = 90
total = 2688 cal
into 9 by 13 = 117 sq inches
per sq inch 25 cal or 100 cal for a 2" by 2" square

Homemade Macaroni and Cheese

Family Favourite -Comfort Food

1 package elbow macaroni pasta- 900 gr package 3176.5 calories
8 cups skim milk (made from powder) 8 x90 =720 calories
500 gram package medium cheddar cheese 2000 calories
1/2 cup corn starch 240 calories
3 Tbsp vegetarian chicken soup base #466 Bulkbarn.ca 288 calories
Total 6424 calories

Cook pasta and drain
Grate cheese
Cheese sauce- make a white sauce with the milk, corn starch, and vege-chicken seasoning. Best to use low to medium heat so milk doesn't burn, or use a double boiler.
Add grated cheese, stirring to melt cheese. Reserve 1 cup of grated cheese to sprinkle on top.

Divide pasta in 2-3 dishes. This time -used a 9 by 13 and a 10 by 15.
Stir cheese sauce into pasta.
Sprinkle reserved cheese on top

Bake in oven at 350 degrees F for 1 hour.


for calorie counting 1 square inch = 25 calories
e.g 2 by 2 inch square = 100 calories

updated recipe at http://adventurouscuisine.blogspot.ca/2015/03/updated-macroni-and-cheese-recipe.html

Quiche- Soy milk

calories per pie
Each pie- from supermarket = 800 cal
Cheddar cheese 100 grams per pie = 400 cal
Broccoli 1 cup 54 per cup OR
Mushrooms /onions 10/32 per 1/2 cup = 42 total
Milk 100 cal
Eggs 12 large for 5 pies = 200 cal
1 Tbsp flour
Total about 1600 calories or 200 per 1/8 slice

Barley Casserole Variations

1 cup pearl barley soaked overnight becomes 2 cups total

45 grams = 160 cal
cost $2.19 per kg.

Variation 1
1 cup soaked barley =178 cal
1/4 cup frozen peas = 27 cal
1/4 cup TVP from Bulk Barn = 360 cal
2 cups water
2 Tbsp Onion Soup mix from Bulk Barn 192 cal
1Tbsp Oil 130cal
Total 889 cal

Variation 2
Same except
1/2 cup Soya bits instead of TVP = 400 cal
Total 825 cal

Baked in oven @350 for 45 minutes
was okay and tasty, had to watch so it didn't dry out when we forgot to cover it
Next time put a little bit more water.
1 Tbsp Vegetarian Chicken Soup = 90 ca (instead of Onion Soup)

Dosai

I cup white lentils 240 cal
2 cups basmati rice 1280 cal
1 Tbsp Fenugreek seed 36 cal
5 Tbsp oil 619 cal
total 2175
made 14 dosai = 155 cal per each

Sweet and sour sauce

Sweet and sour sauce

1/3 cup vinegar

2/3 cup water

½ cup sugar

3 Tbsp ketchup (for colour)

¾ tsp salt



Heat all ingredients bring to a boil

Stir in 2 Tbsp corn starch and 4 Tbsp water


From 2007 files - these instructions

Preparation: Mix the vinegar, water, sugar, ketchup and salt together and bring to a boil. Mix together the cornstarch and water. Add to other ingredients and stir to thicken. If desired, you can add pepper cut into chunks or pineapples after adding the cornstarch. For a thicker sauce, double the cornstarch while keeping the water constant.

Notes: original recipe had all vinegar, no water. And ¾ cup sugar. Have cut the vinegar by 2/3 and the sugar by 1/3 Also had note to add food colouring if a really RED sauce was desired