BREADS AND SPREADS Breads 1. Whole Wheat Pita 2. Potato bread with chives 3.

Good bread Healthy butter alternatives 1. Sesame and other seed butters 2. Peanut and other nut butters 3. Gomasio Spreads and Pts 1. Hummus 2. Baba Ganoush 3. Tofu Mayonnaise 4. Eggless Mayonnaise 5. Zippy Parsely Dip 6. Tofu Sandwich Spread 7. Bean Pt 8. Mushroom Walnut Pt 9. Mushroom Tofu Pt 10. Beetroot Tofu Pt 11. Chilly Cheese Spread Chutneys 1. Coconut Coriander Chutney 2. Popeye 3. Cocotomo Chutney BREADS Whole Wheat Pita INGREDIENTS 1 cup whole wheat flour tsp dry yeast cup lukewarm water tsp salt or to taste METHOD Sprinkle the yeast over the luke-warm water and leave in a dry place for 10-15 minutes. Once the yeast becomes frothy, mix it into the flour with the salt and knead to a soft

dough. A finger pushed in, should go without effort. Cover with cling film or a wet cloth and leave in a draught-free place for 4-5 hours, till the dough rises Roll dough into flat round or oval rotis. Cook them over a tawa on both sides till light brown and puffs up. Remove from heat and pile one on top of the other or pressed with a plate or lid. Cut into half and make pockets. Fill it with lettuce, tomatoes and tofu; baba ganoosh or hummus or tahini, and falafel if you have them. In Egypt, they mix salt, red chilli powder and a little tahini sauce and slap the pita bread shut. Potato bread with chives INGREDIENTS 2 1/4 cup active dry yeast 1 cup warm water 1 tsp unrefined sugar 2 tsp corn oil 2 tsp salt 1 cup cold mashed potatoes 1 cup soy milk 5 cups unbleached all purpose flour + more for kneeding (this can be replaced with white flour (maida) and wheat flour) 2 tsp minced chives (if you cant get chives, replace with finely minced spring onion greens or chopped roasted or sauted onion) METHOD In large bowl combine yeast + 1/4 cup water, add sugar, stir. Let stand for 10 min. Stir remaining 3/4 cup water, corn oil and salt. Mix in the potatoes and stir in the soymilk. Add 1/2 the flour stir to combine, then work in the remaining flour to form a stiff dough. Transfer to a lightly floured board. Lightly flour your hands and work surface. Knead dough till smooth and elastic, 8 - 10 min using more flour so that it does not stick. Place in lightly oiled bowl. Turn over once to coat with oil. Cover. Let rise to double 1 - 2 hours. Meanwhile lightly oil a baking sheet and set aside. Punch dough down and knead lightly. Turn out onto lightly floured work surface and sprinkle with chives, and knead till chives are well distributed (3 - 5 min). Shape dough into 1 large or 2 small loaves and place on baking sheet. Flatten loaves slightly, and cover with towel. Set aside covered till doubles

- about 45 min. Preheat oven to 400F (200C). Use sharp knife to cut an X into the top. Bake on centre rack till golden brown 35 - 45 min depending on size. Tap at bottom - if hollow - remove from rack and let cool on a wire rack before slicing. Good Bread INGREDIENTS 3 cups lukewarm water 3/4 tsp dry yeast 7 1/2 - 8 whole wheat flour 2 1/2 tsp salt 2 tbsp - oil METHOD Proof yeast in 1/2 cup water with 1tsp of flour. Cover and let sit till active (it will bubble slightly, rise to the top and stink of yeast.) Combine water with yeast water and slowly add 1/2 flour. Stir 100 times in the same direction till well mixed and strands forming. Stir in salt and oil. Add remaining flour 1/2 cup at a time, stirring well until too stiff to stir with a spoon Turn out onto lightly floured board and knead 20 minutes, adding flour to keep dough from sticking to board. It should be springy. Cover up with damp cloth for 10 min, wash and grease bowl lightly with oil. After rest, knead a few more times, place in a bowl, cover with a damp cloth, plastic bag and a plate. Let rise 2 + hours until springs back when touched. Deflate by punching and kneading. Let rise again one hour (covered same). When risen, deflate and cover with a damp cloth for 10 minutes. Use 2 bread pans, shape the dough a little but it can take care of itself. Let the dough rise for an hour. (covered with damp cloth) Slash tops to allow for expanding. Bake at 400F (200C) for 20 min. Turn to 350F (175 C) for 20 - 30 min until sounds hollow when thumped at the bottom.

Healthy butter alternatives Sesame butter (or other seed butters) Roast sesame seeds on a slow flame till the popping stops. Do not let the seeds burn. The slower you roast them the better they will be. Place them in the grinder up to a height of 1. Grind until it turns to butter. If it is not evenly crushed, stir and grind again. Variations: Use the sesame seeds without roasting them. Being raw, this is healthier than the roasted version, and some people like it as much. A similar butter may be made with sunflower seeds. Hint make gomasio at the same time as making sesame butter. Peanut butter (or other nut butters) Roast peanuts on a slow flame till the skins crack. Do not let the seeds burn. Roll them between your hands to let the thin skins fall off the peanuts, and then separate from the skins. Place them in the grinder up to a height of 1. Grind until it turns to butter. If it is not evenly crushed, stir and grind again. (You can also use unskinned peanuts if you like. The appearance changes a bit as also the taste, but its still good. It is healthier and quicker!) Variations: Let your imagination go! Super nut butters can be made with almonds, cashew nuts, macadamia nuts or combinations. Gomasio This one is a topping but is included here because it can easily be done at the same time as making sesame butter. This is a tasty calcium rich substance that can be sprinkled on almost any dish. Some people like this on the dishes where they used to sprinkle cheese. Roast 1 cup of sesame seeds with tsp salt. Grind leaving a coarse powder. Serve with steamed vegetables, rice, salads etc Variation: Flax seeds can be roasted and ground coarsely and sprinkled on salads

Spreads for bread Hummus INGREDIENTS cup chickpeas soaked overnight Juice of 1 lemon tsp salt 1 tbsp sesame butter 1 - 2 cloves garlic. Olive oil A pinch of chilly powder or paprika Parsley METHOD Cook the chickpeas in a pressure cooker till soft with just enough water in the cooker. Keep the water, which it was cooked in. Mix chickpeas, lemon juice, salt, sesame butter, and garlic in the blender. Grind adding the stored water as needed to make a thick almost smooth paste. Place in a bowl. Dress with olive oil, a sprinkling of red chilly powder or paprika and parsley. Serves 2 Variations: Add sun dried tomatoes / olives / coriander to the mixture while grinding to make a flavoured hummus Baba Ganoush INGREDIENTS 1 large / 2 medium eggplants 2 large cloves garlic - slivered 1/2 cup tahini paste juice of 1 lemon 1 tablespoon extra virgin olive oil salt METHOD Preheat oven to 375 F (190C) . Make several cuts on the eggplant and insert the garlic pieces. Place on baking sheet and bake till soft - about 40 min. Cool. Remove skin. Add with other ingredients in blender and process till smooth. Serve at room temperature. Tofu mayonnaise This recipe uses far less oil than the original and no eggs. Its low in cholesterol and high in taste.

INGREDIENTS Juice of one lime medium size onion 2 cloves garlic Pepper to taste 1tsp salt 1tsp mustard or tsp mustard powder 1 tsp unrefined sugar 100 grams tofu ( packet tofu) 4 tablespoons of olive oil or other cold pressed organic oil METHOD Mix all the ingredients except tofu and oil in the blender. When blended add tofu and oil and blend again. Taste. Add a bit more lemon or salt if needed and stir. If it is too thick add 1 3 tsp of water. Add more oil for extra smoothness. Store in the refrigerator for no more than a week. Eggless Mayonnaise Another mayonnaise recipe! INGREDIENTS 3 tbsp. lemon juice 1/2 cup soy milk 1/4 tsp. salt 1/4 tsp. paprika 1/4 tsp. prepared mustard 6 tbsp. vegetable oil METHOD Put all the ingredients except the oil in a blender. Blend on the lowest speed. With the blender running, gradually add the oil until the mixture starts to thicken. Continue blending until thickened and smooth. Transfer the mayonnaise to a jar and store in the refrigerator. Makes 3/4 cup mayonnaise Zippy Parsley Dip To serve with lots of dippy things, like sticks of carrot and celery, or hunks of fresh bread. (Thanks to Wild Ginger Vegetarian Bistro for this one). INGREDIENTS

 cup parsley (a few good handfuls) onion 3 tbsp vegan mayonnaise Salt and pepper to taste Juice of 1 lemon to taste pack of tofu METHOD Wash and drain the parsley, discarding any dead leaves (but not the stalks - keep them). Put all the ingredients in a food processor and blend well. That's it! Variations: Substituting sun dried tomatoes and herbs instead of parsley can make a great dip in the above recipe or just mixing pitted black olives and tofu. Invent your own combinations. Tofu sandwich spread ( a good option instead of egg / cheese sandwich) 1 packet tofu 1 medium onion finely chopped 2 small tomatoes finely chopped cup finely chopped capsicum Pepper to taste 1 tsp salt Mustard to taste Optional finely chopped coriander and /or a pinch of finely chopped green chilies. Mix all the ingredients, crumbling the tofu as you go along. Serve as a sandwich spread. Serves 4 Bean Pt This recipe comes from The Complete Scoffer by Ronny. It is extremely easy to make and tastes great. INGREDIENTS 400g cooked red kidney beans, rinsed and drained 2 cloves garlic, crushed Juice of half a lemon 2 tbsp olive oil 2 tomatoes (preferably peeled) 1 tsp cumin 1 tsp chives (optional, you can substitute with spring onion greens) Salt and pepper to taste

METHOD Either put everything in a food processor and whizz for a minute (you might need to add a little water if it's a bit sticky), or mash beans in a bowl with a potato masher then stir everything else in. Serves 4 Mushroom-Walnut Pt This easy pt makes a festive appetizer for any get-together. INGREDIENTS 1/4 cup water kg sliced fresh mushrooms 1 medium onion, sliced 2 cloves garlic, minced 100 gms tofu, mashed 1/2 cup walnuts 1/4 tsp. salt 1/4 tsp. black pepper METHOD Heat the water in a medium skillet over medium heat, then cook the mushrooms, onion, and garlic until soft, about 5 minutes. Put the vegetables and tofu in a food processor or blender and pure until smooth. Add the walnuts, salt, and pepper and pure for another 5 minutes. Chill the pt thoroughly and serve with bread or crisp bread sticks Mushroom Tofu Pt Similar to the one above but uses olive oil instead of walnuts INGREDIENTS 1 large onion 2 cloves garlic 1 tbsp jaggery powder 1 packet button mushrooms 1 tbsp soya sauce herbs of your choice thyme or others pepper 100 gms (1/2 pack) tofu 1 tbsp olive oil METHOD Chop the onions and garlic and brown it with or without oil. Roasted onions and garlic may also be used instead. Add the jaggery and cook a little. Then add washed mushrooms sliced into quarters. Cook till they begin to soften

Add soya sauce and herbs, and pepper to taste. Put everything in the blender with the tofu and add olive oil. Blend till its a smooth paste. Taste and add soya sauce or salt, if needed. Serve with whole wheat pita, wheat crackers or oil free khakara. Serves 2 - 3 Beetroot Tofu Pt This pate is as tasty as it is attractive. INGREDIENTS 1 medium sized boiled beetroot 100 grams tofu 2 tbsp olive oil salt to taste pepper to taste METHODS Put all the ingredients in a blender and mix till its a smooth paste. Serve with whole wheat pita, wheat crackers or oil free khakara Chilly Cheese toast spread Try it, youll be pleasantly surprised! INGREDIENTS 1 cup nutritional yeast flakes 1/3 cup whole wheat flour 3 tablespoons cornstarch 1 1/2 teaspoons salt 2 cups water 1/3 cup olive oil chillies and garlic to taste Mix dry ingredients in a saucepan. Gradually add water, making a smooth paste and then thin with the remaining water. Place on heat and stir constantly until it thickens and bubbles. Let it bubble up for about 30 seconds and remove from heat. Whip in the olive oil, chillies and garlic Apply on whole wheat bread and put in the oven. Variations omit the chillies and garlic to make simple cheese, which is also good on pizza, casseroles, open-faced tomato sandwiches, grilled cheese sandwiches, macaroni and cheese, and enchiladas.

CHUTNEYS Coconut coriander chutney This super chutney is both filling and nutritious. It can be eaten as just a spread on bread or used as a sandwich spread with sliced cucumbers, tomatoes, boiled potatoes (and onions, capsicums, beetroot) as a filler. INGREDIENTS 1 bunch of coriander washed and cut Juice of lemon tsp salt cup ground coconut (Optional - add tsp cumin seeds / a few mint leaves/ green chilly). METHOD Put everything in the grinder and grind till smooth. Apply and enjoy. Popeye (not exactly his tin of spinach but, just as good for your health) INGREDIENTS I cup (packed) curry leaves cup corriander leaves cup mint (pudina) leaves 4 5 spring onions inch piece ginger Salt to taste 1 piece mango ginger tsp jaggery tsp lemon juice 4 5 corns green pepper 1 inch piece green chilli METHOD Wash the greens well. Clean and peel the ginger. Grind all the ingredients (except lemon juice) together to a smooth paste with enough water to get a chutney/sauce consistency. Add lemon juice, mix well and serve with any cooked vegetable, dosas, idli, chappati or rice.

Cocotomo Relish (a coconut + tomato chutney) INGREDIENTS coconut grated 1 large, peeled and roughly chopped onion 1 large or 2 small, deseeded and roughly chopped tomatoes 1 bunch well cleaned coriander leaves 2 cloves garlic A 1 inch piece deseeded green chilly Salt to taste For the tempering 15-20 mustard seeds, 1/4th tsp sesame oil , 4 or 5 slightly crushed or bruised curry leaves METHOD Grind coarsely all the ingredients. Heat oil in a skillet, add curry leaves and mustard seeds. As the seeds start spluttering, remove from the fire and add to the chutney. Now enjoy the taste with dosas, idli or chappati or eat it just like that, you will relish it anyway.