Apples are not only delicious and an easy snack, but also very healthy in numerous ways. What are the main benefits of eating apples? What are some great apple recipes?

Apples are a great source of dietary fiber. As a result, they are believed to reduce the risk of some cancers, they improve the functioning of the intestines, eliminate cholesterol from the digestive tract, cleanse the lungs and colon, and help to prevent and potentially cure appendicitis.

Apples are linked to a reduced risk of prostate cancer, stroke, asthma and Type 2 diabetes. Moreover, as Healing with Whole Foods reports, due to all the pectin apples contain, they can help to reduce blood cholesterol and remove toxic metals from the body such as lead and mercury. In addition, apples are also found to play a very beneficial role in cleansing the liver.

I love to eat apples with peanut butter. It’s one of my favorite breakfast combinations. But here are a couple of interesting apple recipes that go beyond my apple and peanut butter dish. Enjoy a rice casserole with apples or apple noodle pasta for lunch or dinner sometime!

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Don’t get me wrong as I truly relish this time of year, when both the days and work lists are long but satisfying.  Which is why we need quality fuel, good food to provide energy for the day.  This Spring Spinach and Asparagus Pasta ranks our new seasonal favorite, as it blends the tender seasonal flavors of asparagus and spinach with a filling dose of pasta, nuts and cheese, seasoned up with a unique, savory soy sauce-based dressing.  Plus it makes a sizeable batch, perfect for easy leftovers throughout the week.

Read on for the recipe and enjoy:

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Number 10, Spatchcock
Number 9, Sautéing
Number 8, Dicing
Number 7, Blanching Vegetables
Number 6, Cooking Pasta

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Breading
Browning/searing
Dicing an onion
Folding
Making pan sauce
Rolling out pie crust
Making a roux
Segmenting citrus
Tempering
Making a vinaigrette

She said, “Mastering these will ease everyday kitchen chores and help you tackle more advanced recipes.” It is a good article, including video techniques and accompanying recipes. The bad - when was the last time you made a roux at home or the last time you tempered cream or milk - like for a crème brûlée? Do you make it often enough for it to be called “everyday kitchen chores”?

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Organic Pesto

Pulverize in a blender:

• 1/4 cup pine nuts

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Light and Creamy Vegetarian Asparagus Pasta

Cook for three minutes less than recommended on the package:

• 8 ounces whole wheat penne pasta

Add to pasta and cook for three more minutes, then drain:

• 1 bunch of asparagus cut into 3/4 inch pieces

In a medium bowl, whisk together:

• 1 1/2 cups organic milk
• 4 teaspoons mustard
• 4 teaspoons flour
• 1/2 teaspoon salt
• 1/2 teaspoon pepper (or less for kids)

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Advance Preparation: Pesto freezes very well. Defrost pesto at room temperature, about 20 minutes. To reinvigorate frozen or refrigerated pesto, add a drizzle of olive oil and stir.

Ingredients - Pesto
3 cups loosely packed fresh basil leaves
6+ tablespoons pine nuts
2-4 cloves garlic
1-3 tablespoons extra-virgin olive oil
½ teaspoon salt, or to taste

Ingredients - Pasta and Veggies
1 pound penne pasta (or any pasta of your choice)
Bunch of chopped spinach, raw or blanched
Fresh, seasonal tomatoes, chopped
Fresh basil, chopped

Directions
Combine the basil, pine nuts, and garlic in a food processor, and blend until the ingredients are finely chopped, scraping down the sides of the bowl as necessary. Add salt, to taste.

Add the oil slowly and a little at a time, and process until smooth and creamy. (You don’t need a lot of oil – just add enough to smooth it out a little, but very little is needed.)

Prepare your favorite pasta according to the package directions (penne works great!). Drain. Toss the pasta with the pesto and remaining ingredients.

Serving suggestions and variations:

• Toss the pesto with roasted vegetables.
• Use walnuts instead of pine nuts.
• Add ¼ cup oil-packed sun-dried tomatoes, drained and rinsed.
• Replace half of the basil with parsley.
• Add a squeeze of lemon while you’re grinding all the ingredients together.
• Make a pesto pizza, spreading a layer of pesto on your dough and adding some fresh tomatoes and minced fresh herbs.
• Use as a cracker spread. Add non-dairy cream cheese and use as a spread for bread and crackers.
• Prepare it as a dip for chips or raw veggies. Just add it to non-dairy sour cream (Tofutti or Wildwood brands are great.)
• Make garlic pesto bread. Spread pesto on bread and bake like you would garlic bread.
• Grill it. Coat polenta squares, vegetables, or tofu with pesto and grill.
• If you’re not using it immediately, you can store tightly covered in the refrigerator for up to 2 days or place in ice cube trays (or a regular container), cover tightly with plastic wrap, and store in the freezer (for no longer than one month for the best flavor).
• To make extra, for every cup of loosely packed basil leaves, add the following to the above recipe: 2 tablespoons pine nuts, 1 clove garlic (or to taste), ¼ teaspoon salt (or to taste), and 1 tablespoon of olive oil.
• For an oil-free version, eliminate the oil and replace it with 1-2 tablespoons light miso. Add a little water to thin it out a little.

Copyright © 2006 Compassionate Cooks, LLC – All rights reserved

Editor's note: We're pleased to welcome Colleen Patrick-Goudreau to the Green Options writing team! Colleen has taught vegan cooking classes in Oakland, California, for seven years, and is a columnist for VegNews magazine, and a contributing writer for KQED radio's Perspectives program. Her first cookbook, The Joy of Vegan Baking: The Compassionate Cooks' Recipes for Traditional Treats and Sinful Sweets, will be published in October. Colleen has a real knack for making vegan cooking and eating accessible to those of us who may be a bit mystified by the idea of taking animal products out of our diets, and we're very happy to have her on board.

In my work as a vegan educator, advocate, and cooking instructor, one of my goals is to take "vegan food" out of the box. There tends to be a notion that “vegan food” exists in a food group separate from “normal food” or reserved only for those who label themselves “vegan.” But the fact is that even non-vegans eat “vegan” food every day — they just don’t call it “vegan.” Plant-based cuisine is simply made up of the foods we already eat and love: vegetables, fruit, legumes, grains, nuts, beans, seeds, mushrooms, herbs, and spices. When we recognize that “vegan” food is already part of our meals, we take the mystery out of the label.

Plant foods contain all the flavors, textures, and colors that satisfy our palates and our senses. In fact, it is flavor, texture, and familiarity we crave whenever we eat, and all of these elements are found in the rich array of plant foods available to us. The Holy Triumvirate of meat, dairy, and eggs has become so dominant in our daily diets that they have replaced what was once the foundation of the human diet: plant foods. Even when we do eat vegetables, we tend to drown them in fat-laden cheeses, oily butters, and heavy cream sauces – forgetting that the vegetables themselves contain all the flavor we crave.

I’m always surprised when people declare that “vegan food” is bland and boring. I usually remind them that the herbs and spices we flavor our food with are all plant-based – they’re all “vegan.” Considering the fact that we’re the only animal who has to cook and flavor meat before we eat it, it’s not surprising that the things with which we typically serve our hamburgers, hot dogs, and steaks are plant-based: ketchup, mustard, relish, sauerkraut, pickles, tomatoes, lettuce, BBQ sauce, Worcestershire sauce, tabasco sauce, chili sauce, horseradish, liquid smoke, vinegars, lime and lemon juices, and, of course, salt and pepper. You also have your capers, wasabi, tahini, soy sauce, chutneys, and a variety of other condiments to provide flavor, heat, and texture.

A backyard barbecue is the perfect occasion to showcase delicious, nutritious, animal-free foods that will satisfy bellies and arouse taste buds.

**GRILL IT UP**

Every summer, I’m dismayed by the “safety tips” about grilling meat that give people the false impression that they can actually prevent the carcinogenic (cancer-causing) compounds (heterocyclic amines) from forming when they cook meat (including chicken, beef, pork, and fish) at high temperatures. There is no magic formula that people can follow to ensure that these compounds do not form – whether you’re grilling or pan-frying. Undercook your meat, and you risk consuming dangerous food-borne pathogens; heat your meat at high temperatures, and you risk cancer. But what happens when you cook vegetables? They get hot! These cancer-causing substances are not present when plant-based foods, including meatless burgers and hot dogs, are cooked. Period. So, heat up your grill and enjoy these fantastically delicious grilled fiber-rich foods:

*Seasoned eggplant slices
*Marinated Portobello mushrooms
*Skewers of bell peppers, red onions, and summer squash
*Corn on the cob (grilled in their husks)
*Polenta squares (cooked with red onions, garlic, and sundried tomatoes) topped with dairy-free pesto
*Yellow and sweet potatoes or yams
*Tempeh marinated in barbecue sauce
*Tofu flavored with a ginger, citrus marinade

**TOSS IT UP**

A huge array of summer salads can be made from beans, pasta, potatoes, tofu, tempeh, or grains. The options are endless. I’ve included a couple recipes and suggestions below, and many more can be found in my online cookbook.

*Toss pasta (penne, fusilli, et. al.) with chopped raw veggies, lightly toasted pine nuts, fresh basil, balsamic vinegar, and a little extra-virgin olive oil.
*Combine spinach leaves with fresh raspberries, sunflower seeds, brazil or macadamia nuts, and mandarin orange slices in advance, and toss with seasoned rice vinegar just before serving.
*Spread Focaccia bread with dairy-free pesto, and add grilled veggies (eggplant, zucchini squash), thinly sliced tofu, roasted red peppers, fresh tomatoes, and basil. Drizzle with balsamic vinegar.

Tantalizing Thai Slaw a.k.a. Holy Slaw
I call this “Holy Slaw” because it tastes so darn good. This really is filling enough for a meal, but it’s a great side with a veggie burger. Serves 4 as a complete meal; serves 6 as a side

INGREDIENTS

1 small head green cabbage, shredded
½-1 whole head red cabbage, shredded
1 cup shredded carrot
1 red onion, sliced thinly
1 cup roasted, unsalted, peanuts
1 block (about 1 pound) firm or extra firm tofu
½ cup chopped green onion
¼ teaspoon red pepper flakes
1-2 teaspoons toasted or raw sesame seeds (black seeds add beautiful color!)
½ cup chopped parsley or cilantro (optional)
Sesame oil (optional)
Orange Ginger Vinaigrette (see below)

DIRECTIONS

The tofu is optional, as this delicious salad is perfect on its own. Adding sautéed tofu will add some more flavor and texture. If adding the tofu, fry it up with a little sesame oil to make it nice and crispy. Let it cool and then add to the other ingredients. Mix all ingredients together in a large bowl. Voila!

*Oil-free version with tofu: if using a non-stick pan, you can just add the cubed tofu directly to a non-stick skillet. Just let it get golden brown and crispy before turning it over. Don’t fuss with it; let it get brown, and then turn it. Delicious!

Orange Ginger Vinaigrette
¼ cup orange juice
¼-½ cup seasoned rice vinegar
3 tablespoons maple syrup
2 tablespoons grated ginger
2 teaspoons garlic, minced

Copyright © 2006 Compassionate Cooks, LLC – All rights reserved

Cannellini Beans with Tomatoes & Herbs
This light, fresh salad is perfect for a picnic or BBQ. The lemon zest is an especially nice addition and adds beautiful color to this delicious, healthful dish. Makes 4-6 servings

INGREDIENTS

2 cans of Cannellini beans (or other white beans, such as Great Northern or Navy), drained and rinsed
3 or 4 tomatoes (cherry, heirloom, or any tomatoes in season)
½ medium size red onion, diced
1 cup fresh, frozen (thawed), or canned corn kernels
2 red, yellow, orange, or green bell pepper, finely diced
1 ripe avocado, diced
Assortment of fresh herbs: marjoram, basil, thyme, sage, minced
3 tablespoons vinegar, your choice (red, white wine vinegar, seasoned rice vinegar)
Juice from 1 lemon
Zest of 2 lemons
2 cloves of garlic, finely chopped
Salt and pepper

DIRECTIONS

In a large bowl, combine all of the ingredients and set aside for 15 minutes or more to allow the flavors to develop. Add salt and serve at room temperature.

Serving Suggestions and Variations:
*You can use any bean you like for this salad. White beans are just one suggestion. You can use kidney, chick peas, black, pinto – or a combination of all them!
*You may add a tablespoon or two of extra virgin olive oil.
*Fresh tomatoes are best, and keep in mind that tomatoes don’t do well refrigerated. So, if you wanted to make this salad in advance, just eliminate the tomatoes, store in the fridge, and add the tomatoes just before serving.

Copyright © 2006 Compassionate Cooks, LLC – All rights reserved

**SWEETEN IT UP**
Don’t forget dessert! Another misconception about “vegan food” is that desserts are somehow inferior to those prepared with cow’s milk, dairy butter, and chicken’s eggs. These are unnecessary ingredients. What rich baked goods can’t do without, however, is fat, moisture, and leavening – all of which exist outside of animal products. Here are a couple treats to serve at your next summertime soiree. More can be found in the desserts section of our online cookbook as well as in our upcoming cookbook, The Joy of Vegan Baking: The Compassionate Cooks' Recipes for Traditional Treats and Sinful Sweets available for pre-order on Amazon.com and other online stores. (Ask your local bookstore to carry it!)

No-Bake Strawberry Pie with Chocolate Chunks
This amazingly delicious pie is perfect when strawberries are at their height in the summer. Get the sweetest, ripest strawberries you can find at your farmer’s market. It is best when served within an hour or two of preparing it, since it is at its most fresh then, but it holds up just fine in the fridge. Serves 8-12

INGREDIENTS

Crust:
2 cups raw almonds or pecans
¾ cup pitted dates, preferably Medjool

Filling:
5 cups sliced ripe organic strawberries
5 pitted dates, soaked 10 minutes in warm water and drained
2 teaspoons fresh lemon juice
Dark chocolate chunks, preferably from a good, organic, fair-trade bar (optional)

DIRECTIONS

1. Place the nuts in a food processor and grind until they’re a coarse meal. Add the ¾ cup of dates (for the crust) and process until thoroughly combined. Press the mixture into a non-stick or very lightly oiled pie plate or spring form pan.

2. Arrange 4 cups of the sliced strawberries on top of the crust and set aside.

3. In a food processor or blender, combine the remaining 1 cup of strawberries with the 5 soaked dates and lemon juice. Puree until smooth. Pour the sauce mixture over strawberries.

4. Arrange the chocolate chunks on the top of the sauce (optional), and refrigerate the pie for 1 hour before serving. This will help the pie set and will be perfect for slicing.

Copyright © 2006 Compassionate Cooks, LLC – All rights reserved

Decadent Chocolate Cake
This chocolate cake might be the easiest cake in the world to make – and is the most versatile as well. No eggs or dairy make it cholesterol- and cruelty-free, and it takes about 5 minutes to prepare. Makes one 9-inch cake or 8 cupcakes. Double it for a layer cake or a bundt cake

INGREDIENTS
1-1/2 cups unbleached all-purpose flour
¾ cup sugar (white or turbinado)
½ teaspoon salt
1 teaspoon baking soda
¼ cup unsweetened cocoa powder
1 teaspoon vanilla
½ teaspoon peppermint extract (optional)
1/3 cup canola oil
1 tablespoon white distilled vinegar
1 cup cold water

DIRECTIONS

1. Preheat the oven to 350 degrees. Combine the dry ingredients in a bowl until mixed thoroughly. No need to sift.

2. Make a well in the center and add the wet ingredients. Stir until well mixed.

3. Pour into a 9×9-inch baking dish (or cupcake or bundt pan), and bake in the preheated oven for 30 minutes, until a toothpick inserted in center comes out clean.

4. Cool completely, then frost with Chocolate Frosting (below).

Chocolate Frosting
Makes enough for one 9-inch cake or 8 cupcakes

INGREDIENTS

3 tablespoons softened non-dairy butter (Earth Balance is the best!)
1-1/2 cups powdered sugar, sifted
1/3 cup cocoa, sifted
½ teaspoon vanilla or ½ teaspoon peppermint extract
2-4 tablespoons water or non-dairy milk (almond milk adds a subtle touch of special flavor)

DIRECTIONS
Cream the non-dairy butter in a small bowl then add the sugar, cocoa, vanilla, and enough liquid to make a thick but spreadable frosting.

Copyright © 2006 Compassionate Cooks, LLC – All rights reserved

ENJOY!

Summer Pasta

2 cups grape or cherry tomatoes, halved or quartered

1/4 cup minced parsley

2 tbsp fresh basil

1/4 cup minced red onion

1 garlic clove, minced or pressed

1/4 cup chopped Kalamata olives

1/4 cup extra virgin olive oil

1 tsp salt

1/2 tsp ground black pepper

2 tsp balsamic vinegar

1 lb short pasta (I use penne rigate or farfalle)

2 cups asparagus spears, chopped into 1" sections

1/2 cup-1 cup fresh mozzarella cheese or soy cheese, diced into 1" cubes

Directions

1. Bring large pot covered water to boil (don't forget to use your lid!).

2. While the water is heating, combine tomatoes, parsley, basil, onions, garlic, olives, oil, S & P, and vinegar in a large bowl.

3. When the water is boiling, stir in pasta, cover, and cook for 2-3 mintues. When water boils again, add asparagus spears and cook for 8-10 minutes, until asparagus are tender and pasta is al dente. Drain.

4. Combine pasta and asparagus with tomato mixture. Add cheese and toss together. Serve lukewarm.

Later in the summer, I like to add a cup of fresh sweet corn to the mix. You can use any combinations of herbs, veggies, and cheeses. Served with crusty bread and a salad, this pasta makes a great light lunch. It has also been my go-to dish to bring to backyard barbeques and potlucks.