| Go Vegan on the Cheap | | | | Garlic Potatoes |
| The potato became famous in seventeenth | | | | Ingredients |
| century Europe because it was recognized as a | | | | 4 large potatoes |
| food source that could save people in times of | | | | ¼ cup fresh lemon juice |
| famine. | | | | ¼ cup warm water |
| While our economy is shaky, we're certainly not a | | | | 1 tsp. oregano |
| country on the verge of starvation. Conversely, | | | | 3 cloves garlic, minced |
| we're overweight. Unfortunately, many health | | | | 1 Tbsp. tahini |
| food items are more expensive than junk food. | | | | ½ tsp. salt |
| The good old potato, however, is a healthy staple | | | | ¼ tsp. paprikadried parsley |
| that costs pennies, can be bought in bulk, fills you | | | | Directions |
| up, and delivers nutrients that every body needs. | | | | Scrub potatoes and dry. Cut into ½" strips. |
| A 5 lb. bag of potatoes costs, on average, five | | | | Place in a 9"x11" baking dish sprayed with |
| dollars or less. Each potato delivers potassium, | | | | non-stick spray. Stir tahini smooth in the water. |
| iron, calcium, Vitamin C and folic acid. While the | | | | Add the rest of the seasonings and garlic. Pour |
| potato often gets a bad rap for being too | | | | over potatoes and turn to coat all sides. Bake at |
| starchy, eating them won't make you fat, unless | | | | 400F degrees, uncovered, for 1 hour or until |
| they're smothered in butter and sour cream or a | | | | tender. (Place a stainless steel cookie sheet under |
| cheesy sauce. Like every other food, deep frying | | | | the casserole to prevent burning, if needed). Stir |
| them isn't the best health option either. | | | | occasionally. Serve hot. Serves 4. |
| Potatoes can be easily and deliciously prepared in | | | | Nutritional Information: 1 serving; 160 calories; 1 |
| a healthy manner though, which will save on the | | | | gram fat; 160 mg. sodium; 33 grams |
| grocery bill as well. | | | | carbohydrate; 3 grams fiber; 2 grams sugar; 4 |
| Kay Hansen, author of the cookbook, Vegan | | | | grams protein |
| Homestyle: Simple Recipes for Healthy Living, has | | | | Latkes (Potato Pancakes) - "A traditional Jewish |
| several recipes for preparing delicious potato | | | | favorite. My mother served them with applesauce |
| dishes so you can tighten your belt and your | | | | and a dollop of sour cream. This vegan version |
| wallet. | | | | makes a nice light evening supper dish." |
| Home Fries | | | | Ingredients |
| Ingredients | | | | 2 cups warm mashed potatoes |
| 6-8 medium Russet potatoes, steamed until just | | | | ¾ cup whole wheat pastry flour |
| tender and cooked | | | | ½ cup soy milk |
| 2 Tbsp. olive oil | | | | ½ tsp. salt |
| ½ tsp. salt | | | | 2 tsp. Rumford baking powder or EnerG baking |
| ½ tsp. basil (optional)paprika | | | | Powder |
| Directions | | | | Directions |
| Preheat oven to 425F degrees. Cut potatoes into | | | | Stir together all ingredients to make a soft batter. |
| quarter and then into 1" chunks. Place potatoes in | | | | Preheat the oven to 400F degrees. Spray a |
| a bowl. Drizzle with olive oil, salt and paprika (basil, | | | | baking sheet with non-stick cooking spray. Create |
| if desired), stirring to coat evenly. Place on a | | | | pancakes by spooning batter onto the baking |
| baking sheet and bake until crispy and browned, | | | | sheet. Bake until brown on the bottom, for about |
| about 20minutes. Serve immediately. They're the | | | | 10 minutes. Turn and bake for about 10 minutes |
| perfect low-fat answer to French fries. Serves 8. | | | | more. Remove to a platter and keep hot in a low |
| Nutritional Information: 1 serving; 193 calories; 3 | | | | oven until ready to serve. (Latkes can also be |
| grams fat; 165 mg. sodium; 36 grams | | | | baked on a non-stick griddle.) Serve with |
| carbohydrate; 4 grams fiber; 2 grams sugar; 4 | | | | applesauce and Tofu sour cream or plain soy |
| grams protein. | | | | yogurt. Makes 12 pancakes. |