Suggested Seasonings for Vegetables

Asparagus: lemon juice, chives, thyme, tarragon Beans, dried: bay leaf, garlic, marjoram, onion, oregano Beans, green: basil, dill seed, thyme, onion, tarragon Beets: lemon juice or lemon peel Broccoli: lemon juice, dill, oregano Cabbage: creole, cabbage with tomatoes, green pepper, garlic, and onion Carrots: parsley mint, dill weed, lemon peel, sesame seeds Cauliflower: Italian seasonings, paprika, sesame seeds Celery: stir-fry with low-salt soy sauce, sesame seeds and tomatoes Corn: bell pepper, pimiento, tomatoes, chives Okra: try boiling for a crisp texture Peas: fresh mushrooms, pearl onions, water chestnuts Potatoes: parsley, chopped...

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Moving Towards the Optimal Diet

Use whole-grain brads and cereals. They have the victims, minerals, and fiber that products made with refined flour lack. Enjoy a variety of fresh fruit each day. Eat a wide variety of vegetables. Dark-green leafy vegetables are essential for the total vegetarian. (One cup of greens contains more calcium than milk.) Yellow vegetables are high in vitamin A. Use nuts sparingly. They are high in minerals and vitamins but also contain lots of fat. Use a wide variety of beans and peas. They provide protein and fiber and are low in fat...

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How to Prepare Soy Shake

Ingredients 1 piece ripe banana 8 oz. skim milk 25 grams soy powder 4 oz. fat-free ice cream Procedure Mix banana, skim milk, and soy powder in blender. Add ice cream and blend lightly. Consider adding a high-fiber cereal to the blend for added benefit, or a cupful of vanill...

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Easy Zucchini

Ingredients 6 small zucchinis 1/4 teaspoon thyme 3 cups tomato juice 1/2 teaspoon Mrs. Dash Procedure Slice zucchini into 1/4-inch-thick slices. Place them into baking dish with other ingredients. Cover and bake at 375ºF for 20 minutes...

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Meatless Health Advantages

People who don't eat animal products have: Greater longevity Fewer heart attacks and strokes Fewer weight problems Lower cholesterol Lower blood pressure Less diabetes Fewer hemorrhoids, less diverticular disease, and good regularity Less cancer of the breast, prostate, and colon Stronger bones, less osteoporosis Fewer stones of the kidney and gallbladder, less kidney disease, and less gouty arthritis In addition, such a diet is fun, rewarding, and cost-effective. ...

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Gluten in Egg Gravy

Ingredients 3 cups gluten cubes 1 teaspoon crushed garlic 2 cups finely sliced tomatoes 1/2 onion, sliced 1 3/4 cups water 1 egg beaten 1 1/2 teaspoon salt 2 tablespoons oil Procedure Fry gluten cubes lightly in hot fat. Set aside. Saute garlic and onions. Add tomatoes and let simmer for 5 minutes. Bring to a boil and season with salt. While mixture is boiling, stir in the beaten egg vigorously. Serve hot - 6 servings...

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Gluten a la King

Ingredients 1/4 kilo gluten, cut in cubes and fried 2 hard cooked eggs, chopped coarse 3 tablespoons margarine 1 tablespoon minced onion 3 tablespoons flour 1/2 green pepper cut in big pieces 1/2 teaspoon salt 1 cup water 1/2 cup evaporated milk 1 piece of canned pimiento cut in pieces (optional) Procedure Saute onion and green pepper. Stir in the flour and water, little by little, stirring after each addition. Add the seasonings and pimiento. Let boil, stirring constantly, then add the milk. Mix together the sauce, gluten and chopped eggs. Serve hot - 4 servings...

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Gluten Curry

Ingredients 1/3 kilo gluten, cut in cubes and fried 2 cups thick coconut milk 1 cup sliced onions 1 tablespoon crushed garlic 1 cup green and red pepper, big cubes 1 tablespoon lime juice 1 1/2 teaspoons curry powder 2 teaspoons salt 1 teaspoon chopped ginger (optional) Procedure Saute garlic and onions. Add the gluten and curry powder, then add the pepper and coconut milk. Cook till mixture boils. Add lime juice before removing from fire. The sauce must be thick...

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Gluten Barbecue

Ingredients 12 pieces gluten, fried 1/4 cup margarine or oil 3 cloves garlic, crushed 1 medium onion, chopped 1 cup tomato juice 1/4 cup lemon-lime bottled soda drink 1/4 cup pineapple juice 1 teaspoon salt 1/2 cup water 1 tablespoon cornstarch Procedure Melt margarine over low fire. Saute garlic and onions,add the rest of the ingredients except the gluten. Bring to a boil, then add the gluten. Cover and let simmer until half of the liquid is absorbed...

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Gluten Banana Rolls

Ingredients 6 thin slices gluten 6 firm cooking bananas (fried if desired) 2 1/2 tablespoons melted butter or margarine Cheese sauce Procedure Spread each slice of gluten lightly with margarine. Peel bananas. Wrap a slice of the gluten around each banana. Brush tips of bananas with margarine. Place gluten-banana rolls into a well-greased shallow baking dish and pour cheese sauce over them. Bake in a moderate oven (350ºF.) 30 minutes or until bananas are tender - easily pierced with a fork. Serve hot with cheese sauce from the baking dish. Serves 6...

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Gluten Adobo with Coconut Milk

Ingredients 2 cups gluten cubes 4 teaspoons soy sauce 1/4 cup water 1 1/2 cups thick coconut milk 1 tablespoon lime juice 2 teaspoons crushed garlic 1 1/2 teaspoons salt Procedure Combine the water, soy sauce, lime, garlic; soak the gluten in this for about 10 minutes. Drain the gluten and fry lightly in hot oil. Place fried gluten in a saucepan and pour the thick coconut milk over it and add the salt and garlic. Stir constantly. Let boil till mixture thickens. Just before taking off the fire, add 1 tablespoon lime juice...

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Fried Gluten with Sweet-Sour Sauce

Ingredients 12 pieces gluten steak, cut lengthwise and fried (1/2 kilo cooked gluten) 1 can pineapple tidbits 1 medium size green pepper, cut in strips 1/2 cup pineapple juice 2 tablespoons lime juice 1 teaspoon garlic crushed 3 tablespoons cornstarch 2 cups water 1 1/2 teaspoon salt Procedure Place 1 cup water in saucepan. Add the pineapple, pepper, garlic, soy sauce, pineapple juice and lime juice. Boil for 5 minutes. Add the cornstarch mixed with 1 cup water. Cook for 3 minutes, stirring constantly to prevent from scorching. Pour mixture over fried gluten...

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Sweet-Sour Gluten Cutlet

Ingredients 12 pieces gluten cutlet or equivalent of 1/2 kilo cooked gluten 2/3 cup flour Garlic powder 1 onion, sliced 2 stalks celery, sliced 1 green pepper, sliced 3 tablespoons oil 1 tablespoon cornstarch 1 can pineapple tidbits, undrained 1 cup water 1/4 cup lime juice 1 tablespoon soy sauce Marjoram (optional) Procedure Season gluten cutlet with garlic and marjoram. Dredge with flour and fry. Cook the onion, celery, green pepper in the oil for 5 minutes. Blend in the cornstarch and add the pineapple tidbits with the syrup, water, lime juice, soy sauce and a little sugar. Mix the fried cutlet and pour onto shallow baking dish. Bake in hot...

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Sotanghon with Gluten Balls

Ingredients 1 cup chopped or ground gluten 2 tablespoons chopped onion 2 eggs 1 tablespoon flour 1 teaspoon salt Pepper to taste 2 segments garlic, minced 2 tablespoons sliced onion 2 cups gluten broth 1/2 cup soaked sotanghon (transparent bean noodle) Salt to taste 1/4 cup onion, cut fine Procedure Combine gluten, onion, eggs, flour, salt and oil. Form into balls about 1/2 inch in diameter. Saute garlic and onion; add broth and bring to a boil. Drop in gluten balls, one by one. Cook until it is almost done, then add the sotanghon and cook for 5 minutes longer. Season with salt, then pour into a soup bowl. Sprinkle...

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Chili con Gluten

Ingredients 2 cloves garlic, crushed 1 cup onion, sliced 3 cups ground or chopped fine gluten 4 tablespoons oil 2 cups cooked kidney beans 1 can condensed tomato soup 1/2 teaspoon chili powder 1 tablespoon flour 3 tablespoons water Salt Procedure Saute garlic and onion in hot oil. Add gluten and cook for 2 minutes. Add beans and tomato soup, cook for 10 minutes. Make a paste of the flour, water, salt and chili powder and add to above. Cook over low heat, stirring frequently. Season with salt...

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What is Balanced Diet

What It Is Balanced Diet is a food preparation which provides complete nutrients as well as supplies carbohydrates, proteins, fats, vitamins, minerals and fiber in their normal proportions. It is the basis for all diet modifications. Some Tips Eat 3 meals a day instead of frequent ones or eating between meals. Establish a regular eating habit. Eat a heavy breakfast, a moderate lunch, and a light supper. Eat food of the right kind, at the right time and interval, in the right amount, and in the right condition of mind (eating in a relaxed atmosphere is ideal). Have at least a 5-hour interval between meals for digestion to be efficient....

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Balanced Diet (3-Day Sample Menu)

Day 1 Breakfast 6:00-7:00 Banana Potato-egg omelet Whole wheat bread with margarine Unpolished rice Soy coffee with milk Lunch 11:45-12:15 Tokwa adobo Sauteed squash and string beans Unpolished rice Baked, boiled or fried nuts Supper 6:00-6:30 Ginataang vegemeat Unpolished rice Fresh pineapple Day 2 Breakfast 6:00-7:00 Papaya Fried vegetarian tocino Boiled camote with butter Unpolished rice Warm milk, no sugar Lunch 11:45-12:15 Sweet-and-sour gluten Boiled camote tops Unpolished rice Baked, boiled or fried nuts Supper 6:00-6:30 Sauteed mongo beans Unpolished rice Fruit gulaman delight Day...

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Balanced Diet Food Selection Guide

Foods Allowed: Protein-rich Foods For Vegetarians: All legumes, preferably with skin and membrane Vegetarian meats, like tokwa (tofu), gluten, vegemeat, vegesausage Nuts For non-vegetarians All fish, preferably those with scales and fins Lean meat, preferably beef, poultry, veal Carbohydrates All cereals and grains, preferably unrefined Tubers or root crops Noodles, pasta Fruits All, preferably fresh with skin and membrane Vegetables All, preferably fresh with seed and membrane Dark green leafy and yellow vegetables Fat-rich Foods Vegetable oil (seed and nut oils) Beverages Fresh fruit juices Whole milk, skim...

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Unpolished Rice Health Information

1/2 cup, packed Unpolished rice is a high-fiber energy food. It is also a rich source of B complex vitamins. Unpolished rice, also called brown rice or pinawa, is recommended because it is rich in Vitamin B and fiber. However, unpolished rice requires more water. Red rice is another variety seasonal rice; it is generally sold semi-polishe...

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Preparing Buko Juice

Buko (Young coconut fruit) Procedure Cut, slice, grate or puree buko meat. Mix with buko water (preferably fresh). No sugar and milk...

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Chili Beans

Ingredients 2 cups red or white kidney beans, boiled 2 cups gluten, ground or chopped 2 medium-size segments garlic, crushed 1/2 medium-size onion, chopped 1/2 cup bell pepper, chopped 2 pieces tomatoes, sliced 3 to 4 tablespoons soy sauce 1 cup water 2 tablespoons oil 1 small hot chili or 1/4 chili powder (if desired) Procedure Saute garlic, onion, pepper and tomatoes. Cook until tomatoes are well done. Add chili or chili powder, soy sauce and gluten. (Add water if needed.) Cook for 3 minutes, stirring often. Add beans. Continue cooking for another 5 to 7 minutes over low fire. Good for 6 to 8 persons. 1/2 to 3/4 cup per serving...

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How to Prepare Soymilk

Formulate your own soy milk. Drink and enjoy its refreshing taste. You can be sure of its quality protein and zero cholesterol. Ingredients 2 cup fresh soybeans Water Salt to taste Sugar to taste Procedure Soak soybeans in water for at least 6 hours. Rinse thoroughly. Grind soybeans or blend with water at high speed. Extract soybean milk by squeezing, using cheese cloth (katsa). Add water to soybean milk to make 8 cups of liquid. Cook soy-milk in a kettle over medium flame. Bring to a boil, stirring occasionally. Lower fire and keep kettle uncovered. Simmer for at least an hour. Add salt and sugar to taste. Let cool. Serve hot or cold. Good...

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Boiled Malunggay (Horse Radish Leaves)

Ingredients 8 cups malunggay leaves, free from hard stem 6 cups water 1 medium-sized onion, quartered 1 small ginger, peeled, sliced Salt to taste Procedure Pour water in deep pan. Add onion and ginger and boil for 5 minutes. Add malunggay and boil for another 3 minutes. Season with salt. Remove from fire right away to preserve bright green color and nutrients. Cook this recipe just before serving time. Good for 6 to 8 servings. 3/4 to 1 cup per serving...

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Vegetarian Apritada/Afritada

Ingredients 1/2 kilo gluten or vegemeat, cubed 1 cup potatoes, cubed, half-fried 1 medium-size carrot, cubed 1 cup peas, canned or frozen 1 medium-size bell pepper, squared 3 segments garlic, crushed 1 medium-size onion, sliced 3/4 cup tomatoes, chopped 2 tablespoons soy sauce 2 tablespoons vegetable oil for sauteing Salt to taste Cornstarch or bread crumbs (optional) Procedure Saute garlic, onion, pepper and tomatoes. Cook until tomatoes are well done. Add soy sauce. Simmer. Add gluten, potatoes, carrots, and peas. Continue cooking for another 5 minutes over low fire or until the mixture is well-blended. Add liquid then thicken with cornstarch...

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Salabat (Ginger Ale)

Ingredients 1 medium-size ginger 4 cups water Procedure Wash ginger thoroughly. Add to water and boil for 5 minutes. Add honey or brown sugar to taste. Serve war...

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Champorado (Chocolate Gruel)

Ingredients 1/4 cup rice 5 cups water 1/2 cup evaporated milk 1/4 cup brown sugar 1/2 cup peanut, roasted, finely ground 1/4 cup cocoa powder Procedure Boil rice into 4 cups water. Melt cocoa in 1 cup of water. Add melted cocoa, sugar and peanuts to cooked rice. Boil for another 5 minutes, stirring constantly to thicken porridge. Add evaporated milk before serving. Good for 6 to 8 persons. 1 cup per serving...

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How to Prepare Tempura Chunks

Ingredients 3/4 kilo vegetarian chunks or choplets or gluten 1 small pack (60 to 70 grams) tempura powder 1/4 cup water Oil for deep frying Tomatoes (optional) Cucumber (optional) Atsara (pickled papaya) [alternative] Procedure Make a batter out of tempura powder with water until hotcake mix consistency is attained. Dip vegetarian chunks in batter. Deep fry. Garnish with tomatoes and cucumber or with atsara, if desired. Good for 6 to 8 persons. 2 pieces per serving...

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Fruit Gulaman Delight

Ingredients 1 bar gulaman (agar) 2 teaspoons honey or molasses or 3 tablespoons brown sugar 1/2 cup fruit juice, unsweetened 2 cups water Fruits (grapes, mangoes, pineapple, bananas, apples) Procedure Boil gulaman in water until dissolved. Remove from fire. Add fruit juice and honey or substitute. Strain as mixture is poured into a mold. (Let it gel.) After straining, add any of the following: 6 slices medium-size ripe mangoes (cubed or diced) 42 pieces medium-size grapes (halved) 1/2 small pineapple (sliced crosswise, blanched) 3 small apples (stripped) 3 big bananas (sliced crosswise). Chill until firm. Good for 6 to 10 persons. 1 slice...

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Sauteed Mongo Beans

Ingredients 2 cups cooked mongo beans (mung bean, green) 1 cup tokwa (tofu), cut into medium-size strips, fried 1 tablespoon vegetable oil 1 tablespoon garlic, crushed 1 piece medium-size onion, sliced 1/2 cup tomatoes, chopped finely 2 cup hugas bigas (rice water) Salt to taste Procedure Saute garlic, onion, and tomatoes. Add boiled mongo beans and hugas bigas. Season with salt. Simmer for 3 minutes stirring while cooking. Add tokwa. Cook for another 3 minutes. Serve hot. Good for 6 persons. 1/2 to 3/4 cup per serving...

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Boiled Camote (Sweet Potato) Tops/Leaves

Ingredients 4 small bundles camote tops/leaves 1 small onion, cut into quarters 1/2 small ginger, sliced 1/2 tablespoon vegetable oil 3 cup hugas bigas (rice water) Salt to taste Procedure Sort camote tops/leaves. Wash thoroughly. Cook ginger and onion in boiling hugas bigas. Add tops/leaves and vegetable oil. Season with salt. Serve hot with broth. Good for 6 persons. 1 cup per serving. Note: Mature leaves are as nutritious and as edible as the tops of young leaves...

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Sweet-and-Sour Gluten

Ingredients 3/4 kilo gluten, sliced, fried Sauce 1 1/2 cups water 1/2 medium-size carrot, cut into flowerettes 1/2 cup pineapple tidbits 2 tablespoons cornstarch 1 tablespoon sugar 1 1/2 tablespoon soy sauce 4 pieces medium-size calamansi (lemon) Salt to taste Procedure Mix cornstarch, sugar, soy sauce, calamansi juice, and water in a saucepan until smooth. Cook over medium fire. Add salt to taste. Stir until boiling. Add carrots and pineapple and cook until half done. Add gluten and cook for 5 minutes more. Serve hot. Good for 6 persons. 1/2 to 3/4 cup per serving. Note: Fish (with fins and scales) may be substituted for gluten...

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Boiled Camote (Sweet Potato)

Ingredients 1 small piece sweet potato (1/2 of 11 cm long by 4 1/2 cm or 1/2 cup) per serving Procedure Boil camote. Remove skin. Cut into desired size. Coat with either jam, jelly, peanut butter or butter/margarine. Serve hot. Note: Butter/margarine is not allowed for low-fat diet...

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Fried Vegetarian Tocino

Ingredients 3/4 kilo vegetarian tocino, sliced 2 pieces medium-size cucumbers, sliced 2 pieces medium-size tomatoes, sliced Procedure Slightly fry vegetarian tocino. Arrange on a platter. Garnish with cucumber and tomato slices. Serve hot. Good for 6 persons. 1 slice per serving. Note: Cucumbers and tomatoes give this recipe a high-fiber identity. If vegetarian tocino is not available, substitute fish...

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Ginataang Vegemeat (Vegetarian Meat)

Ingredients 3/4 kilo vegemeat, cubed, slightly fried, drained 2 tablespoons garlic, minced 1 small piece ginger, cut into small strips 1 small bay leaf 1 tablespoon vegetable oil 1/2 cup thick coconut milk Salt to taste Procedure Combine all ingredients except coconut milk. Simmer until liquid is reduced a little. Add coconut milk. Boil for 2 to 3 minutes more. Serve hot. Good for 6 persons. 1/2 cup per serving. Note: If vegetarian meat (vegemeat) is not available, substitute fish...

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Sauteed Squash and String Beans

Ingredients 1 medium bundle or 3 cups string beans, cut into 1-inch length 1 cup squash, cut into medium-size strips 1 cup gluten, cut into medium-size strips, fried 1/2 piece medium-size onion, sliced 1 clove garlic, minced 1 tablespoon vegetable oil Salt to taste 1/2 cup water Procedure Saute garlic and onion. Add string beans, squash and 1/2 cup water. Cook until string beans and squash are slightly tender. (Do not overcook to preserve bright color.) Season with salt. Garnish with fried gluten strips. Serve hot. Good for 6 persons. 1/2 cup per serving...

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Tokwa Adobo

Ingredients 3/4 kilo tokwa (hard soybean curd), sliced or diced 1 cup vegetable oil for deep frying 1/4 cup calamansi (lemon) juice 1 head garlic, minced 1 bay leaf 2 tablespoons soy sauce 1 tablespoon cream of mushroom powder (optional) Salt to taste Procedure Marinate tokwa in calamansi juice, garlic, bay leaf, soy sauce, salt, and cream of mushroom powder overnight. Drain. Fry tokwa to desired browning. Serve hot. Good for 6 persons. 1 slice or 1/2 cup diced per servin...

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Potato-Egg Omelet

Ingredients 1/2 kilo medium-size potatoes, peeled, diced 1 cup oil for deep frying 1/2 piece medium-size red pepper, chopped 1/2 piece medium-size onion, chopped 1 clove garlic, minced 3 eggs, well beaten Salt to taste Procedure Boil potatoes until almost cooked. Drain. Mix all ingredients well, except oil. Fry in small individual servings or in a bigger size to be cut later. Place on an absorbent material such as table napkin or cheese cloth to reduce fat. Serve hot with sauce or ketchup. Good for 6 persons. 1 slice per servin...

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Burger in the Round

Ingredients 2 1/2 cups ground gluten 1 cup finely diced tokwa (tofu) 1/2 cup chopped onion 1 cup chopped green pepper 3/4 cup soft bread crumbs 3/4 cup milk 1 egg slightly beaten 1 clove garlic, minced 1 tablespoon margarine Procedure Combine gluten and tokwa with onion, bread crumbs, milk, eggs; put half the mixture into a greased 8-inch round baking dish. Cook garlic and green pepper in butter till almost tender; spread over gluten mixture. Bake at 350ºF for 35 minutes. Makes 6 servings...

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Gluten Picadillo

Ingredients 2 tablespoons shortening 2 segments garlic, crushed 2/3 cup finely chopped tomatoes 1/2 small onion, sliced 2 1/2 cups water 3 cups ground gluten 3 small potatoes, cut in long strips 1/2 cup atsuwete (annato) water 1 1/2 teaspoon salt Procedure Saute garlic, onions and tomatoes. Press tomatoes with the back of the spoon. Add atsuwete water and let boil till the atsuwete odor is gone. Add the gluten, potatoes and water, cover and let boil. Season with salt. Makes 6 to 8 servings...

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Gluten Pot Pie

Ingredients 1/2 cup chopped onion 1 1/4 cups butter 1 1/4 cups flour 6 cups gluten broth 2 kilos cooked gluten, diced 2 cups diced potatoes 25 biscuits - uncooked dropped biscuit topping 2 cups diced carrots 2 cups diced celery 2 cups cooked or canned peas 1 tablespoon salt 10 cups undiluted evaporated milk Procedure Saute onions lightly in butter in heavy skillet over low heat. Add flour, stir until smooth. Slowly add gluten broth and stir until thickened. Stir in remaining ingredients and continue to heat until thoroughly blended. Place in individual casseroles or large pans. Drop biscuits from spoon to casserole, leaving space between biscuits. Bake...

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Gluten Loaf with Pineapples

 Ingredients 1/2 kilo ground gluten (may be fried or adobo style) 2 cups mashed tokwa (soy bean curd) 1 cup soda-cracker crumbs 2 eggs, well-beaten 1 teaspoon MSG (optional) 1/8 teaspoon pepper 2 tablespoons minced onions 1/2 cup pineapple juice 6 cherries, optional Salt to taste Procedure Arrange pineapples in a greased pan. Put cherries in center of pineapples. Mix gluten, tokwa, pepper, crumbs, eggs, juice, salt, and onions. Bake 1 hour, 350°F. When cool, unmold onto a platter...

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Gluten Loaf, Barbecue Style

Ingredients 2 1/2 cups ground gluten 1 1/4 cups cracker crumbs 1/4 cup finely chopped onions 1 raw egg 1/2 teaspoon salt 1/4 teaspoon MSG (optional) 1 1/2 cans tomato sauce (8 oz. can) 1/2 cup water 1/2 bottle of lemon-lime soda drink 3 tablespoons brown sugar 3 tablespoons ketchup Procedure Mix together the gluten, onions, beaten egg, salt, and half of the tomato sauce. Form into loaf and place in a greased shallow pan. Combine the remainder of the tomato sauce and the rest of the ingredients. Pour over loaf and bake at 350°F. for 1/2 hour or until done. Serve with gravy. Serves 6-8...

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