Latest Recipes From 3ABN Cooking Shows

Melody Prettyman’s & Mark Anthony’s American BBQ

Vinegar Free BBQ Sauce by Mark Anthony
2 C Ketchup
¼ C Mustard
¼ C Brown Sugar
¼ C Water
2 T Honey
1 tsp Vinegar Free Pepper Sauce
1 tsp Bragg’s Liquid Aminos
1 tsp Paprika
1 tsp Garlic Powder
1 tsp Onion Powder
½ tsp Salt
½ tsp Liquid Smoke

Mix ingredients and simmer on low for 15 minutes

 

Black Bean Oatmeal Burgers - By Mark Anthony
2 ½ C Water
1 ¼ Onions minced
1 t Garlic minced
¼ C Olive Oil
2 T Beefless Base
6 T Bragg’s Liquid Aminos
3 C Old Fashion Oatmeal
1 Can Black Bean drained and mashed
1 14oz Can Beets minced with juice

Boil water, onions, garlic, olive oil, beefless base and Bragg’s Liquid Aminos for 15 minutes. Add oatmeal and let rest off the heat for 10 minutes.  Mix in beans and beets with juice and let rest 5 minutes.  Mix a little and form into burger patties.  Grill or charbroil.  These burgers are great to freeze and use later.

 

All American Apple Pie Ala Mode by Melody Prettyman

Pie Ingredients
1 oatmeal pie crust for a 9 inch double crust pie or gluten free pie crust
1/4 cup earth balance margarine
3 Tablespoons arrowroot powder or cornstarch
1/3 cup concentrated apple juice
1/2 cup packed organic brown sugar
1 teaspoon fresh lemon juice
1 teaspoon vanilla
Dash nutmeg
1 teaspoon cinnamon
8 Granny Smith apples - peeled, cored and sliced

 Directions
Preheat oven to 350 degrees.

 In sauce pan add; earth balance margarine, arrowroot powder, apple juice, brown sugar, vanilla, nutmeg and cinnamon and bring to a boil. Reduce temperature and let simmer.
Place the bottom crust in your pan. Fill with apples, mounded slightly. Cover with a lattice work of crust. Gently pour the sugar and butter liquid over the crust. Pour slowly so that it does not run off.

Bake for 40-60 minutes, until apples are soft.

 

Soy Ice- Cream - by Melody Prettyman

Ingredients
1 cup soy milk
1 box firm silken tofu
½ cup cashews raw, rinsed
½ - ¾ cup Florida cane crystals
½ cup coconut milk
3 Tablespoons better than milk powder, original
1 teaspoon vanilla powder
½ teaspoon salt

Directions
In blender add; all ingredients. Start blender out on low and then turn to high speed. If you do not have a high powered blender like a vita-mix you want to make sure the nuts are creamy. Blend for 4-5 minutes. Place in a Freezer storage container until frozen or ready to use. I will remove from freezer and let sit for just a few minutes before serving.

Carob Ice-Cream; Add 2 Tablespoons of carob powder to half the batter, blend for an additional 1-2 minutes.

Strawberry Ice-Cream; Blend an additional ½ cup of cashews at the beginning of the process to add additional fat because of the fruit. Add 1½ cup frozen strawberries and blend for 2-3 minutes or until strawberries are smooth. Dice ½ cup frozen or fresh strawberries and add to the mix and stir with spoon. Freeze and serve.

 

 

Southern Potato Salad by Melody Prettyman

Ingredients
6-8 potatoes, boiled and diced
3 stalks of celery, diced
1 onion, diced
3 carrots, diced
¼ cup sweet pickles, diced
1 cup prepared vegan mayonnaise or vegenaise
1 Tablespoon ground mustard
1 teaspoon salt
1 Tablespoon Florida cane crystals
Sprinkle of paprika

Directions
Dice boiled potatoes into a large bowl. Add remaining ingredients and mix well. Sprinkle a little paprika over the top of potato salad when it is done for added color before serving. Chill in refrigerator before serving.

Optional /recipes

Carob Sauce by Melody Prettyman

Ingredients
1 cup coconut milk, canned
1 cup carob chips, vegan malted sweetened
1/3 cup Florida cane crystals
¼ soy milk
2 Tablespoons arrowroot powder

Directions
In blender combine all ingredients until creamy smooth. In a medium sauce pan bring to a simmer for 2-3 minutes stirring continuously. Pour into a small serving bowl to cool. Serve over your favorite ice-cream.

 

Strawberry Sauce by Melody Prettyman

Ingredients
1 cup frozen concentrated white grape juice, fruit sweetened
3 cups frozen or fresh strawberries
2 Tablespoons arrowroot powder
¼ cup Florida cane crystals
1/8 cup water

Directions
In a medium sauce pan bring grape juice, strawberries and cane crystals to a boil. Simmer for 4-5 minutes. Make slurry with the arrowroot powder and water, stir and add to berry mixture stirring continuously.

 

Banana Split by Melody Prettyman

Ingredients
1 scoop Strawberry soy ice-cream
1 scoop carob soy ice-cream
1 banana sliced in half, length
2-3 Tablespoons carob sauce
2-3 Tablespoons strawberry sauce
¼ cup soy whipped topping
2-3 Tablespoons toasted pecans, diced fine
2- Cherries, fresh
1 banana split boat-dish

Directions
Slice banana in half length wise and place in dish. Take 1 scoop of carob soy ice-cream and 1 scoop of strawberry soy ice-cream. Cover carob ice-cream with carob sauce, cover strawberry ice-cream with strawberry sauce. Cover with soy whipped topping and sprinkle with toasted pecans and cherries on top. ENJOY!

  

Cooking Program: Asian Grille

Teriyaki Glaze
1 ½ C Pineapple Juice
1 C Orange Juice
1 tsp Ginger minced
¼ C Bragg’s Liquid Aminos
¼ C Soy Sauce
1 T Sugar

Slurry Mix
4 T corn starch
4 T water

Mix ingredients together and bring to a boil for 5 minutes.  Wisk in slurry to thicken.

Sweet and Sour Sauce
1 29oz can Fruit Cocktail
1 20oz can Pineapple Chunks
1 24oz jar Maraschino Cherries

Slurry Mix
¼ C Cornstarch
¼ C Water

Mix ingredients together and bring to a boil for 5 minutes.  Wisk in slurry to thicken.

Orange Glaze
1 ½ C water
1 ½ C Orange Juice
¼ C Lemon Juices
2 T Bragg’s Liquid Aminos
2 T Orange Zest
1 T Ginger fresh minced
¼ tsp Salt

Slurry Mix
3 T Cornstarch
3 T Water
 
Mix ingredients together and bring to a boil for 5 minutes.  Wisk in slurry to thicken.

 

Lemon Sauce
1 C Water
¼ C Lemon Juice
2 T Lemon Zest
4 T Sugar
4 T Honey

Slurry Mix
2 T Cornstarch
2 T Water
 
Mix ingredients together and bring to a boil for 5 minutes.  Wisk in slurry to thicken.

 

Red Pepper Pesto
1 cup Fire Roasted Red Bell Peppers
1 T Minced Garlic
Pinch Salt

Blend into a paste with a food processer. 

 

Asian Poached Pears
4 Bartlett Pears
½ C Orange Glaze
1 Cup favorite granola mix
1/8 C Coconut Flakes

Take the pears and peel and core. Freeze overnight.  Thaw and stuff with granola mixture of dried fruit, nuts and granola.  Top with orange glaze and coconut.

Veggie Fountian Cooking Program

Hot Grain Delight
1 c. hard red wheat
1 c. brown rice
5 c. water

Crockpot on low overnight and it’s ready. 
Add a pinch of salt if you like.
Top with your favorite toppings; honey, soymilk, fruit, nuts, etc.

Breakfast Sausages
1 c. white kidney beans, rinsed and drained
1 c. veggie broth
2 Tbsp olive oil
2 Tbsp Braggs Liquid Aminos
2 Tbsp maple syrup
¼ c. nutritional yeast flakes
1 tsp paprika
1 Tbsp sage
Pinch cayenne
½ tsp thyme
½ tsp rosemary
½ tsp whole fennel seed

½ cup soaked TVP
1¼ c. vital wheat gluten

Mash beans and add the top ingredients. Mix well.
Add the TVP and Wheat Gluten.  Mix very well and set aside. 
Take about a ping pong ball size amount and wrap with foil just like a tootsie roll.
Place in oven water bath for 25 minutes at 350 degrees. 
Allow to cool a little and unwrap. 
Optional Reheat on the grill. Great for creating the grill markings.

Millet Creations
2 cans frozen concentrate juice
8 c. water
1Tbsp. salt (optional)
2 c. millet flour
1 cans berry pie fillings
2 cups granola
½ c. coconut flakes

½ of the juice mixture is brought to a boil.
 And the other ½ is mixed with the millet flour and salt. 
Add the flour mixture to the boiling juice and stir until boil returns. 
Simmer for 20 minutes on low. 
Place in glass baking dish on individual serving bowls.
Chill for 4 hours. 
Top with a berry pie filling, granola and coconut flakes. 

Spinach Enchiladas
½  c. olive oil
½  c. onions
1 tsp sea salt
2 tsp seasoning salt
2 10oz package frozen chopped spinach
2 10oz package whole Leaf Spinach
2 c. vegan cheese mozzarella cheese
½ c. pecans or other nuts
2- 14oz can enchilada sauce mild
12 corn tortillas

Sautee onions in the garlic and olive oil.
Add the salts, spinach and nuts. Mix and set aside.
Dip the tortillas in hot oil and set aside
Take the spinach mixture and add ½ of the cheese and evenly roll the mixture into the tortillas. 
Place in a glass baking pan.
Top the enchiladas with sauce and remaining cheese.
Bake for 30 minutes at 350 degrees. 

 

Chicken Fried Steaks
For the meat:
1 ½ c. gluten flour
½ c. rice flour
2 c. water
6 Tbsp Braggs Liquid Aminos
2 Tbsp granulated garlic
2 Tbsp powdered onion
2 Tbsp beefless base

You will also need:
2 c. bread crumbs
1 tsp sea salt
2 c. flour
1 package tofu (any style works)
1 cup soy milk

For the steaks
Mix the wet ingredients and add the dry, making a mock steak.
Cook steaks in oven for 5 minutes on each side.

The breading process is first into the flour, second into the tofu milk wash, and third into the bread crumbs. 
For the soymilk wash, blend together the tofu and soymilk.
For the bread crumbs, add salt and mix. 
Make sure to press the bread crumbs.
Pan-fry in canola oil on each side for 3 to 5 minutes, or until golden brown. 

Spring Camp 2009

Berry & Peach Fruit Topping
4 cups Strawberries cleaned & diced
2 cups Blueberries
4 cups Peaches pealed and diced
½ Cup Brown Rice Syrup
Set in fridge and mix occasionally

Raspberry Tofu Cream Topping
1 - 12.3 oz. pkg. Mori-Nu silken style tofu, extra firm
1/4 cup Raspberry Juice Concentrate
2 Tab.  Sugar or Honey
Blend and set in Fridge

Stuffed French Toast
Batter
¾ cup soy milk
1 – 12.3 oz. pkg. silken style soft tofu
1 tsp. Cinnamon
1 Tab. Vanilla
8 pieces Texas Toast

Stuffing
1 cup vegan cream cheese
¼ cup diced canned peach

Split bread and stuff with thin spread of filling
Soak Bread in mixture until completely wet. 
Cook on Med-High in oiled pan.
Top with Berry and peach fruit topping and Raspberry tofu Topping

Fruit Infused Quesadillas
Homemade Spinach Tortillas
1 cup spinach juice warm
2 cups flour
2 tablespoons olive oil
1 tsp. salt
Pinch of baking soda
Mix the spinach juice, olive oil and salt, add flour until well mixed into a dough ball.  Flatten and panfry in a little olive oil...
Stuff with vegan cheese, add berry & peach fruit topping.
Top with Raspberry Tofu Topping

Beefless Wellington
¾ Cup Vital Wheat Gluten Flour
¼ Cup Rice Flour
1 Cup Water
3 Tab. Braggs Liquid Aminos
1 Tab. Granulated Garlic
1 Tab. Powdered Onion
1 Tab. Vegetable Base
Mix the wet ingredients and add the dry, making a mock steak.
Cook steaks in oven for 7 minutes on each side.

Sautee Items
¼ Cup Sliced Mushrooms
¼ Cup Onion Slivers
2 Tab. olive oil
1 tsp. Rosemary
1 tsp. Thyme
Sautee items and set aside

½ Cup Vegan Brown Gravy
1 sheet puff pastry dough

To make wellingtons, top steaks with sautéed onions and mushrooms. Add a tablespoon of gravy and wrap with puff pastry dough.  Bake for about 40 minutes at 350 degrees.  Serve atop the gravy.

Pinto Bean Fudge
1 cup cooked pinto beans, Drained
¾ cup vegan butter substitute
1 Cup Carob Chips
1 Tab Vanilla
1 Cup chopped Walnuts
2 lb powder sugar

Mash beans well, add butter, carob chips & vanilla. Cook until melted & very warm.  Gradually add sugar and walnuts stir and press into lightly oiled 9x13 in pan and cover and fridge.

South Padre Island Theme Show

Peanut Brittle Candy
1 cup sugar
1 cup light corn syrup
1 teaspoon Baking soda
Boil sugar and corn syrup until browning
 add baking soda and spread on a lightly oiled baking sheet.

Whip Cream
1 13 1/4 ounce box extra-firm silken tofu
1/4 soy margarine
1/4 cup honey
1-4 tablespoons soymilk
1 1/2 teaspoons vanilla
1 teaspoon lemon juice
1 pinch salt
Blend together until fluffy

Blueberry Pie Filling
1 quart fresh blueberries, washed
3/4 cup sugar
Dash ground cinnamon
Dash nutmeg
1 teaspoon lemon juice
Bring to a boil and thicken with cornstarch slurry
3 tablespoons cornstarch w/water

 

South Padre Enchilada Bake
1lb vegetarian burger crumbles
4 Tbsp taco seasoning
2 - 15oz. cans enchilada sauce
18 corn and / or flour tortillas
2 - 15oz. cans pinto beans, drained
2 green onions, chopped
2 cups vegan cheddar cheese, shredded
1 - 4.5oz. can diced green chilies
2 cups corn chips, finely crushed
Preheat the oven to 375°F.  In a small bowl, combine the burger crumbles and taco seasoning and set aside. Spray a 9-inch by 13-inch pan with oil.  In layers, spread a generous amount of enchilada sauce, 6 corn tortillas, 2 cans of pinto beans, a handful of green onion, a third of the shredded cheese, half the can of green chilies, more enchilada sauce, 6 more tortillas, all the seasoned burger crumbles, another third of the cheese, the remaining green chilies, more enchilada sauce, then the final 6 tortillas, more enchilada sauce, and the rest of the cheese. Cover in foil and bake for 30 minutes.   Remove the foil, top the entire casserole with the corn chips, and bake for another 15 to 30 minutes or until bubbly and browned.

Lone Star Chili
3 Tbsp. vegetable oil
2 pounds TVP drained
2 large sweet onions, diced
1 green bell pepper, diced
Fresh garlic to taste, minced
¼ cup chili powder (or to taste)
Salt and pepper to taste
1/4 tsp. cayenne pepper
3 Tbsp. ground cumin
1 - 14ounce can tomato sauce
3 - 28ounce cans diced tomatoes, with liquid
1 – 52 ounce can red kidney beans                                                                                        

16 oz can pinto beans
3 Tbsp. sugar
 Sauté the TVP for 3 minutes; add the onions, green pepper, garlic, mushrooms, chili powder, salt, pepper, cayenne pepper, and cumin. Cook until the vegetables are tender, about 5 to 7 minutes.  Add the tomato sauce, whole tomatoes, beans, and sugar. Simmer for about 1 hour.  Add water and tomato paste if needed for more volume

Texas Cheese Steak Sandwiches
1 large eggplant (about 1 pound) peel and slice crosswise into 1/2-inch slices
Olive oil
Salt and pepper
Dried basil
3 cups sliced onions
1 Tbsp. soy sauce
2 Tbsp. water
1 tsp. dried basil
4 6-inch sub rolls
8 slices vegan cheddar cheese
TVP and BBQ Spice Optional
 Preheat the broiler or grill.  Lightly oil a baking sheet.  Place the eggplant slices on the sheet. Lightly brush each slice with olive oil.  Sprinkle with salt, pepper, and basil.. Turn the slices over and repeat on the other side.  Broil or grill the eggplant for 5 to 7 minutes on each side, or until nicely browned.  While the eggplant is cooking, heat a large nonstick skillet over medium heat.  Add the onions, soy sauce, water, and basil.  Mix well, breaking the onion slices into rings.  Cook for 10 minutes, or until the onions are translucent.  Stir several times while cooking. To serve, place the eggplant in the rolls, slightly overlapping the slices.  Top with the onions and cheese slices.  Melt in oven for a minute

Mark Anthony’s Marinara
2 lbs crushed tomato
6 oz paste
½ cup diced peppers
½ cup diced onions
2 cloves garlic
2 cups water
2 Tablespoons sugar
1 Tablespoon oregano
1 Tablespoon Basil
½ teaspoon thyme
1 Bay leaf
2 teaspoons salt
1 Tablespoon yellow mustard (secret ingredient)
     Simmer for 1 hour