Sister Clara Muhammad Health and Wellness Center Sister Clara Muhammad Health and Wellness Center
Vegetarian Cookery
"What food does Allah (God) suggest? He suggests the food that is good for us and does not make us ill - food that is for human consumption and not for animals."

The Honorable Elijah Muhammad
How To Eat To Live - Book I
The Messenger of Allah, The Honorable Elijah Muhammad, was very specific in "How To Eat To Live - Book I" and "How To Eat To Live - Book II", concerning the value of a vegetarian diet (meaning meat free) and it's effects on physical and mental well-being. In addition to touting the virtues of vegetarian cooking and eating, The Messenger detailed the kinds of vegetables which are good for us and those which we should avoid. Included below are some vegetarian recipes which have been tried and found to be very tasty, as well as easy to prepare. Of course, all of these recipes, as well as all of your vegetarian cooking, should be done with fresh vegetables. I always make this substitution when the recipe mentions frozen or canned vegetables.

The most important and most common vegetable dish in most households is "Bean Soup" made with small navy beans. This soup is a mealtime staple in NOI homes across the country. It is both nutritious and filling and it is recommended by The Messenger as the first food for our infants.
Small Navy Bean Soup
1 pound of small navy beans
1 large onion
3-4 bay leaves ground parsley
ground peppers salt
(All of the above to taste)

Soak beans overnight or quick soak by bringing beans to a boil for 2-3 minutes and soak for I hour. Soaking cuts cooking time by approximately 1/2 . Rinse the beans thoroughly, discarding all of the water used for soaking and clean the remnants of the water from the pot used. Replace beans in a full pot of clean, cool water and place on top of the stove at a medium to medium high setting. Dice or thinly slice the onion and the cloves. Add the whole bay leaves. Cook until beans are tender, then add spices, reduce heat and slow cook until the desired consistency of beans and bean stock is achieved.
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Asparagus-Cheese Pudding
1 1/2 pounds fresh asparagus
3 slice read, crusts removed
1 cup shredded sharp cheddar
2 eggs lightly beaten
2 cups milk scalded
1 teaspoon salt
1/2 teaspoon pepper
1 tablespoon melted butter or margarine

1. Clean the asparagus well and cut off 2-inch tips to be used later. Cut the crisp part of the remaining stalks into I-inch pieces.
2. Toast the bread and cut into 1-inch squares.
3. In a shallow casserole or a rectangular baking dish 10" x 6" x 2" arrange alternate layers of bread squares, asparagus and cheese.
4. Combine the eggs, milk, salt, pepper, and butter.
5. Pour over the casserole and bake in a 325 degree oven 45 minutes to an hour, or until the custard is set.
6. At the same time salt the remaining tips and wrap them in a square of aluminum foil. Fold the edges to seal and put them in the oven with the casserole. Unwrap and arrange on the top of the pudding before serving.
Serves 8


Carrot Souffle
2 cups mashed cooked carrots
2 tablespoons butter or margarine
2 tablespoons flour
1/2cup warm milk
1/2 teaspoon salt
4 eggs separated

1. Melt the butter in a saucepan, blend in the flour, gradually add the milk, season, and simmer 5 minutes or so.
2. Stir in the carrots.
3. Remove from the heat and stir in the well beaten yolks. Cool to lukewarm.
4. Fold in the egg whites beaten until stiff but not dry.
5. Pour gently into a small greased souffle dish or casserole and bake in a moderate oven, 350 degrees, 50-60 minutes, until souffle feels firm at the center, or until a knife inserted in the center comes out clean.
Serves 6-8's Home Page
Baked Eggplant
1 medium eggplant Boiling water
1 1/2 tablespoon salt
1/2 teaspoon dried basil or
1 teaspoon fresh chopped
1/2 teaspoon dried oregano or
1/4 cup salad oil or olive oil
1 teaspoon fresh chopped I onion chopped
1/8 teaspoon pepper
1 medium green pepper cut in
1/4-inch cubes V2 Cup bread or corn flakes crumbs
1 tomato skinned and chopped
2 tablespoons butter

1. Wash eggplant and cover with boiling water. Add 1 tablespoon of the salt and boil 20 minutes. Turn it several times to cook evenly, since it will ride on the top of the water. Drain and rinse in cold water.
2. Peel the eggplant and cut in 1/4-inch cubes.
3. Heat the oil in a skillet and lightly saute the onion. Stir in the eggplant, green pepper, tomato, basil, oregano, remaining 1/2 tablespoon salt, and pepper.
4. Place in a greased medium casserole, cover with crumbs, and dot with butter. 5. Bake in a 350 degree oven about 30 minutes, or until well-browned.
Serves 4-5
Baked Squash Sacramento
3 cups cooked winter squash, mashed, or
1 package frozen, thawed
2 tablespoons butter or margarine
2 tablespoons brown sugar (generous)
2 tablespoons sweet or dairy sour Cream
1/2 teaspoon salt 1 egg well beaten

Combine all the ingredients, blending thoroughly. Pour into a small well-greased casserole, and bake in a moderate oven, 375 degrees, 30-40 minutes, or until brown and bubbly.
Serves 4
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Spinach Quiche
1 package frozen chopped spinach thawed Pastry for 9-inch pie shell
2 tablespoons minced shallots or
1 tablespoon minced onions
2 tablespoons butter or margarine
3/4 teaspoon salt Dash of pepper
1/4 teaspoon nutmeg
4 eggs
1 1/2 cups heavy cream
1/4 cup grated Parmesan cheese

1. Roll out the pastry and line a 9-inch pie plate
2. Saute the shallots in butter until barely tender, and stir in the spinach, from which you have pressed out as much water as possible
3. Put the spinach mixture in a blender with salt and pepper, nutmeg, and eggs. Blend 20 seconds
4. Without stopping the blender pour in the cream and blend about 5 seconds more.
5. Pour into the pastry shell and sprinkle with the cheese
6. Bake in a 375 degree oven 35-40 minutes, or until well puffed and firm in the center.
Serves 6
Golden Turnip Scallop
Piquant turnip, mellowed with apple, bakes buttery-sweet in this easy vegetable dish.
1 1/2 pounds shredded yellow Turnips
1 medium apple, pared, quartered, chopped
2 tablespoons brown sugar I teaspoon salt
1/8 teaspoon pepper
1/4 cup margarine

Heat oven to 350 degrees F. Combine turnip with 1/4 chopped apple; mix well with brown sugar, salt, and pepper. Turn into 1=quart baking dish. Sprinkle remaining chopped apple on top. Dot with margarine. Cover. Bake 1 1/2 hours or until turnip is tender.


Beets in Orange Sauce
2 tablespoons margarine
2 tablespoons flour
3/4 cup water 1 1
1/2teaspoons grated orange rind
3/4 cup orange juice
1/4 teaspoon salt
1/8 teaspoon pepper
2 teaspoons sugar
3 1/2 cups cooked beets, sliced

Melt margarine in saucepan; stir in flour and blend well. Add water slowly; blend. Add orange rind, juice, salt, pepper, and sugar. Cook, stirring constantly, until thickened. Add beets and heat thoroughly.
Makes 8 servings.
Eggs Divan
Eggs are one of the best foods you can serve your family. When the price is reasonable, plan to serve a meatless treat such as this dish.

1 package (10 ounces) frozen broccoli
6 hard cooked eggs
3 tablespoons mayonnaise I teaspoon prepared mustard
1 teaspoon vinegar
1/4 teaspoon onion salt
1/8 teaspoon pepper
1 envelope cheese sauce mix
1 cup milk
1 tablespoon margarine
1/4 teaspoon paprika

Cook broccoli until just tender according to package directions; drain well. Heat oven to 375 degrees F. Cut eggs in half, crosswise. Remove yolks; force through a sieve. Add mayonnaise, mustard, vinegar, onion salt, and pepper. Refill centers of egg whites.
Baked Leeks w/Cheese and Yogurt Topping
8 small leeks, about 1 V2 pounds
2 small eggs or
1 large one, beaten
5 ounces fresh goat cheese
1/2 cup plain yogurt
2 ounces Parmesan cheese, grated
1 ounce fresh brown bread crumbs Salt and freshly ground pepper

1. Preheat the oven to 350 degrees F and butter a shallow ovenproof dish. Trim the leeks, cut a slit from top to bottom and rinse well under cold water.
2. Place the leeks in a saucepan of water, bring to a boil and simmer gently for 6-8 minutes until just tender. Remove and drain well using a slotted spoon and arrange in the prepared dish.
3. Beat the eggs with the goat cheese, yogurt and half the Parmesan cheese and season well with salt and pepper.
4. Pour the cheese and yogurt mixture over the leeks. Mix the bread crumbs and remaining Parmesan cheese together and sprinkle over the sauce. Bake in the oven for 35-40 minutes until the top is crisp and golden brown.
Serves 4
Scalloped Snap Beans
Serve as a vegetable dish to accompany an entree or as a main dish.
2 tablespoons margarine
1/2 teaspoon salt
3 tablespoons flour
1/8 teaspoon pepper
I cup milk
1 tablespoon prepared mustard
1/2 cup liquid drained from
2 cups canned snap beans, beans drained
1/4 cup finely cut process American Cheese

1/4 cup buttered bread crumbs Heat oven to 350 degrees F. Grease a l-quart baking dish. Melt margarine in a skillet; add flour and blend well. Slowly add milk; cook stirring constantly, until smooth and thickened. Stir in beans liquid, mustard, and cheese; simmer, until cheese is melted. Add salt and pepper. Put alternate layers of beans and sauce into baking dish. Top with buttered bread crumbs; bake 30 minutes.
Brown Soda Bread
4 cups all-purpose flour
3 cups whole wheat flour
2 teaspoons salt
4 teaspoons cream of tartar
2 teaspoons superfine sugar
1/4 cup butter I tablespoon baking soda
3 1/4 cups buttermilk or skim milk Extra whole-wheat flour, to sprinkle

1. Lightly grease a baking sheet. Preheat the oven to 350 degrees F.
2. Sift the dry ingredients into a large bowl, adding any bran left in the sifter back to the bowl.
3. Rub the butter into the flour mixture, then add enough milk to make a soft dough. You may not need all of it, so add it cautiously.
4. Knead lightly until smooth, then transfer to the baking sheet an d shape into a large mound about 2 inches thick.
5. Using the floured handle of a wooden spoon, form a large cross on top of the dough. Sprinkle with a little extra whole-wheat flour.
6. Bake for 40-50 minutes, until risen and firm. Cool for 5 minutes before transferring to a wire rack to cool more.

Sources: Ingram, Christine, Ron Denny and Katherine Richmond, 'The Complete Encyclopedia of Vegetables and Vegetarian Cooking': 1997 Brunner, Lousene, 'Casserole Treasury': 1964 Claiborne, Craig, 'International Cook Book': 1971

Please feel free to send in your favorite recipes for publication.
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