Mix Things Up
By Lisa Rivero

Have you ever found yourself in any of these situations?

A.  It's 5:30 on a busy Friday afternoon when you realize that
    you forgot to get groceries. The children are cranky, and the
    last thing you need is a trip to a crowded supermarket.
B.  Your teenage daughter is heading off for college soon.  Her
    apartment has a small kitchen, but you're worried that she'll
    never use it and will instead rely on the convenience of take-
    out food when time is tight.
C.  You're trying to think of a practical, inexpensive gift for
    vegetarian friends.
D.  All of the above.


     The solution? Pre-measured, pre-packaged mixes that you can
put together with few ingredients and minimal hassle.  By making 
your own mixes, you can control the quality of ingredients. You can
also control fat and salt content.
     Dry mixes will keep well for several weeks; so have a variety
on hand for last minute meals or snacks. Just be sure to package
them carefully in air-tight jars or bags.

All the following mixes can be prepared quickly. If you'd
like to make them all, you'll need only an hour or two. 
Many of the ingredients are probably in your pantry already.

CINNAMON RAISIN APPLE MUFFIN MIX
(Makes 12 muffins)

A fast after-school snack.

2 cups whole-wheat pastry flour or unbleached all-purpose flour
1 teaspoon ground cinnamon
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup raisins

Whisk together first six ingredients and store in an airtight
container.  Package raisins separately. 
     Attach these instructions:  To prepare, preheat oven to
350 degrees.  Mix together 1 cup apple juice, 1/2 cup applesauce,
and 2 Tablespoons canola oil.  Add dry ingredients and raisins and
stir until just combined.  Spoon into lightly oiled muffin tins,
and bake for 20 to 25 minutes, or until middle is done.  

Total Calories Per Muffin: 128   
Fat: 3 grams


VEGETABLE DIP MIX
(Serves 12 -- Prepared dip makes about 1-1/2 cups)

Keep an unopened aseptic carton of silken tofu in the refrigerator
for an almost instant cold dip to serve with veggies or fat-free
crackers.

2 Tablespoons dried parsley flakes
1 Tablespoon plus 1 teaspoon dried minced onion
1 teaspoon garlic powder
1/2 teaspoon dried dill or dried basil (optional)
1/2 teaspoon salt
1/8 teaspoon black pepper

Store ingredients in an airtight jar or plastic bag.  (If you'd
like, you can grind them first in a  blender or spice grinder.)  
     Attach these instructions:  To prepare, blend Vegetable Dip
Mix with 10.5 ounces chilled soft silken tofu and 1 to 2
Table-spoons vinegar or lemon juice.

Total Calories Per 2 Tablespoons Serving As Prepared:  16     
Fat: 1 gram


MACARONI AND TVP SKILLET MIX
(Serves 4)

This quick dish will please children and adults alike.

1-1/2 cups dry elbow macaroni
1 cup dry texturized vegetable protein (TVP)
3 Tablespoons dried minced onion
2 Tablespoons dried parsley
1 teaspoon dried oregano
1 teaspoon dried thyme
1/2 teaspoon salt
Combine all ingredients, and store in an air-tight jar or plastic
bag. 
     Attach these instructions:  To prepare, pour one 28- ounce can
tomatoes with juice into a large skillet or saucepan.  Crush the
tomatoes, add 2 cups water, and bring to a boil.  Add Macaroni
and TSP Skillet Mix. Simmer, covered, for 15 minutes, or until
macaroni is tender, stirring occasionally  to prevent sticking.  
Add more water if necessary.  If you'd like, add 1 cup frozen
peas during the last five minutes of cooking.

Total Calories Per Serving As Prepared: 268    
Fat: 2 grams


LONG-GRAIN AND  WILD RICE MIX
(Serves 5)

Serve as a side-dish, or as a main dish surrounded by
steamed vegetables. 

1 cup long-grain brown rice
1/2 cup wild rice
1 Tablespoon dried parsley
2 teaspoons Spike or other all-purpose seasoning
1 teaspoon dried thyme
1/4 to 1/2 teaspoon salt (optional)

Mix ingredients and store in an air-tight container. 
     Attach these instructions:  To prepare, bring 3-1/4
cups water to boil in a medium saucepan.  Add Rice Mix, cover,
and simmer for 50 minutes.  Remove from heat, and wait 10
minutes before fluffing with a fork.

Total Calories Per Serving: 194   
Fat: 1 gram


SAUCEPAN STUFFING MIX
(Serves 5)

Dress up an otherwise ordinary meal with this fast, flavorful
stuffing.

Six 1-1/2-ounce slices of whole-grain bread, cubed, and dried in a
     250 degree oven for 45 to 60 minutes 
1/3 cup pecans, chopped
2 Tablespoons dried parsley flakes
2 teaspoons poultry seasoning
1/2 teaspoon dried rosemary
1/2 teaspoon dried ground fennel seed
1/4 teaspoon salt (optional)

Combine all ingredients and store  in an airtight container. 
     Attach these instructions: To prepare, heat 1 cup
water to boiling in a  large saucepan.  Remove from heat, and
add stuffing mix.  Stir well, and add a bit more water if
necessary to make the stuffing barely moist without being mushy.
Return to heat, cover tightly, and steam on low heat for 10
minutes. Fluff with a fork before serving.

Total Calories Per Serving: 186   
Fat: 7 grams


BURGER MIX
(Makes 8 patties)

Serve on a bun with your favorite condiments.

1 cup dry garbanzo beans, ground to a flour in a coffee grinder or
     high-powered blender
1 cup rolled oats, ground to a flour in a blender or food processor
1/2 cup short-grain rice, ground to a flour in a coffee
     grinder or blender
1/4 cup sesame seeds
2 Tablespoons dried parsley flakes
1 Tablespoon dried, grated lemon peel
1/2 teaspoon garlic powder
1/2 teaspoon salt 

Combine all ingredients and store in an airtight container. 
     Attach these instructions:  To prepare, stir together
Burger Mix and 1- 2/3 cups water.  Allow mixture to stand for
15 minutes.  With wet hands, form mixture into 8 patties. The
patties will be quite moist, but they will firm up as they cook.
Cook the patties on a  lightly oiled non- stick skillet until
browned on both sides (turn once).

Total Calories Per Patty: 200    
Fat: 4 grams


CAROB DATE BROWNIE MIX
(Makes 16 large brownies)

These moist and chewy brownies are sweetened with dates.  Serve
them warm from the oven with a  cold glass of soy milk or almond
milk.

1-1/2 cups whole-wheat pastry flour or unbleached all- 
     purpose flour
1/4 cup carob powder
1 Tablespoon instant grain beverage powder
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
8 ounces pitted dates

Sift together first five ingredients. Store in an air-tight 
container.  Store dates separately in an air-tight container or in 
the original package. 
     Attach these instructions:  To prepare brownies, preheat oven
to 350 degrees.  In a blender or food processor, blend 2 cups
vanilla soy milk and dates until almost smooth (small chunks of
dates are okay). Set aside.  Pour flour mixture into a mixing bowl.
Add date mixture, and stir well to combine. Spread evenly in a
lightly oiled 9" X 13" baking pan.  Bake for 20 minutes, or until
middle is done.  Cut into 16 brownies.

Total Calories Per Brownie: 114    
Fat: 1 gram

This article originally appeared in the January/February 1995
issue of the _Vegetarian_Journal_, published by:

      The Vegetarian Resource Group
      P.O. Box 1463
      Baltimore, MD  21203
         (410) 366-VEGE

WHAT IS THE VEGETARIAN RESOURCE GROUP?
Our health professionals, activists, and educators 
work with businesses and individuals to bring about 
healthy changes in your school, workplace, and community. 
Registered dietitians and physicians aid in the 
development of nutrition-related publications and answer 
member and media questions about vegetarian diets.  
The Vegetarian Resource Group is a non-profit
organization.  Financial support comes primarily from 
memberships, contributions, and book sales.

The contents of this article, as with all The Vegetarian 
Resource Group publications, is not intended to provide 
personal medical advice.  Medical advice should be obtained 
from a qualified health professional.

For questions or comments on this article, please contact 
Bobbi Pasternak at bobbi@clark.net. This article may be 
reproduced for non-commercial use intact and with credit 
given to The Vegetarian Resource Group.    

