Recipes by Elizabeth Fiend

Elizabeth Fiend

joins a line-up of cheese steak chefs on

NBC‘s “The Today Show.”

Al Roker tastes her vegetarian Cheese Fake and says Ah, yeah.”

Click here for a video of Elizabeth Fiend making her Vegetarian Cheese Fake.

Click here for Elizabeth Fiend’s recipe for her Vegetarian Cheese Fake.

Click here for a video to learn how to make wheat meat, the main ingredient in vegetarian/vegan cheese steaks.

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A Diet Diverse is a Diet Divine —

Eat My Brussels Sprouts and Cranberry Pasta Salad
Article and Recipe By Elizabeth Fiend

Prehistoric peoples are thought to have dined on 1,500 different wild plants. And throughout history, humans have consumed 80,000 different edible species. Shockingly, today we stick to eating about 30 different plants with only four – wheat, rice, corn and soybeans – accounting for 75% of our calories!

Adding cranberries and Brussels sprouts to your diet helps promote food diversity which is a corner stone to healthy eating. They also taste great and are loaded with goodness.

Make this easy, fantastic cranberry and Brussels sprouts pasta salad to bring to that Holiday Party you’re going to.

brusselsprouts.jpg cranberrie.jpg

Brussels Sprout, Cranberry Pasta Salad
Recipe by Elizabeth Fiend

I designed this recipe as an introduction to Brussels sprouts for those that have vegetable resistors in their house. One strategy I used was to cut the sprouts in to small pieces. Another was to add some sweetness, in the form of dried cranberries, to balance any perceived bitterness from the Brussels sprouts. And finally, it’s pasta…

If you have any funny or frightening stories regarding Brussels sprouts write a comment here.

A Waldorf-like pasta salad, serve hot or cold
Serves 4; Preparation time: 30 min.

Category: Vegan / Vegetarian Recipe

Tip: The green vegetable and red fruit featured in this dish makes it a festive, and easy one-pot dish to bring to a holiday party.

½ lb Brussels Sprouts (reserve ¼ cup cooking water)
½ lb Whole Wheat Linguine
1 tbs Tahini (sesame seed paste)
¼ cup Pine Nuts
½ cup Dried Cranberries (aka craisins)
Salt to taste
Cayenne pepper to taste (optional)

Prepare linguine as directed on package (or, if you have it, this is a good recipe to use leftover pasta)

Wash Brussels sprouts with warm water and remove any scary looking leaves
Cut the bottom stem off, keeping the mini-cabbage intact
Quarter each sprout, then cut each quarter crosswise (if some leaves fall off it’s okay)

Bring 2 cups of water to a boil, add Brussels sprouts
Reduce heat and cook for 5 to 7 minutes, or until tender but still slightly crispy (taste them) DO NOT OVERCOOK!

Drain, reserving ¼ cup cooking water

In a small bowl or tea cup blend until smooth reserved cooking water and tahini

Put pasta in serving bowl and coat with tahini mix

Gently stir-in Brussels sprouts and dried cranberries

And pine nuts right before eating

Season to taste with salt and cayenne pepper (do NOT overdo the salt, please)

Why a Diverse Diet is Important and Health Info on Cranberries and Brussels Sprouts:

Having diversity in your diet is an often overlooked way to remain healthy. Within each food category lies a cornucopia of nutrient-rich foods. And each one of these foods contains hundreds of unique substances — the good, like antioxidants and phytonutrients, and the not-so-good toxins. By eating a diverse diet, you increase your chance of getting the good and decrease your chance of consuming too much of the bad.

Increase eating the good + Decrease eating the bad = Decrease your risk of disease.

Prehistoric peoples are thought to have dined on 1,500 different wild plants. And throughout history, humans we have consumed 80,000 different edible species, with 3,000 of those in widespread use. Shockingly, today we generally stick to eating just 30 different plants with only four – wheat, rice, corn and soybeans – accounting for 75% of our calories!

Think about it? How many different kinds of fruits did you eat this week? You did eat some fruit this week, right?



by Elizabeth Fiend

A SUPER QUICK and easy sandwich with a surprisingly sophisticated taste. Good quality bread and the right hot sauce make all the difference.

Preparation Time: 2 seconds

Category: Vegan / Vegetarian Recipe



Some guy made this sandwich for me while I was on tour with my band More Fiends in the Netherlands. I thought the idea was ridiculous until I tasted it — a peanut butter sandwich with hot sauce!?!? I say “some guy” because, frankly it’s all a blur. I think I was crashing in his apartment (hey don’t get funny, the whole band was there). But as for the “guy” himself, sorry dude, I can’t remember anything but the sandwich.

Later on I realized the idea for the sandwich is borrowed from the flavors of spicy peanut sauce and a Dutch guy would make this sandwich because of the Netherlands connection to Indonesia. [The later having been a colony of the former.]

For the bread, I like to use a hearty whole wheat with oats and seeds. My favorite brand of hot sauce, available from an Asian supermarket, is made by Huy Fong and called Sriracha. Its got a rooster on the bottle and a green lid. Sriracha is made from sun-ripened chilies which are ground into a smooth paste along with garlic. It is the absolutely best, most versatile hot sauce I’ve ever tasted.



Orange Creamsicle Cake



A favorite childhood memory of mine was running outside when the ice cream truck came around my block. I would always get the Orange Creamsicle ice cream bar. Orange sherbet coating over a rich creamy vanilla ice cream bar, this treat always spelled carefree days to me! I’ve duplicates these flavors as a refreshing, fruit filled cake. Yes, there really are two pounds of fruit in this cake!!!

Quick and easy. Dress up a store bought cake or if you have a favorite recipe, make your own angel food cake. You’ll get raves, trust me!! Only takes 1/2 hour (with store bought cake).


Category: Vegetarian, Dessert Recipe

OK, a cake’s a cake. It’s dessert and there’s no denying it. But I’ve tried made this cake more healthful by incorporating two pounds of fruit into the recipe. (I must be a genius!) Plus I’ve lightened up the custard filling by using yogurt and mascarpone cheese, a soft, sweet Italian cheese with half the calories of butter. And — angel food cake contains less fat than most other cakes.

Special tools: Angel-food-cake cutter. This looks kinda like an Afro comb. You first slide it down thru the cake poking little holes in to the cake which will enable you to then slice the cake with a regular knife. (If you don’t have one, it will be a little harder to slice, but not the end of the world.)

Use your favorite recipe for angel food cake. Or to save time use a store-bought cake.
8 oz mascarpone cheese
12 oz orange-cream yogurt
Two 15 oz cans mandarin oranges (drained)
8oz prepared whipped topping (if frozen, defrost) or fresh whipped cream
½ cup sliced almonds



Popeye’s Nutty Portabella Mushroom Burger



Quick and Easy, 1 Dish Meal

Serves 2 Human Beings or 8 Martians

Category: Vegan / Vegetarian Recipe

2 large portabella mushrooms
1/2 onion
4 cloves garlic
1/4 teaspoon cayenne pepper
1 teaspoon sesame seed oil
1/4 cup white wine (or white grape juice or water)
1/2 cup water (divided in to 2 parts)
2 cups fresh spinach (packed)
2 teaspoons white miso (or dash of soy sauce)
2 tablespoons pine nuts
2 whole grain rolls/buns


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Left — Kale and chard mingle with other garden plants. Right — Spy my lettuce growing among the Columbine. For the first time I put a net over it. This really helped because the birds were ‘giving it a hair cut.’ Photos by: Elizabeth Fiend

You’ve got your spinach, your bok choy (and a zillion other ‘choys’), your soft, dainty salad greens, yer sturdy kales and collards. Dandelion and mustard greens, Chinese broccoli, broccoli rabe, beet and turnip tops — they’re all part of the green family. I also include green, leafy herbs like basil, mint, parsley and cilantro in the green clan.

Lots of cultures celebrate greens in their cuisine, but with the exception of a few Southern favorites, your Standard American Diet (SAD) generally ignores these powerhouses of nutrition, taste and versatility. Still I was pretty surprised when a well-dressed, intelligent businesswoman said to me, “What you GROW kale in your yard?” And then proceeded to ask how I cooked it. I blurted out, “Like every other green” With a “duh” implied. Geez.


The next second I realized what my new column would be.

Greens! Are! Grand! You gotta get with them this fall and winter (and forever).

If you don’t like greens, you haven’t had them prepared properly. Or, prepared in a way you like. Greens go with or in almost everything. What do you like?

Quiche, omelets (and other egg dishes), burgers, chili (or any dish with beans), tomato sauce (or any dish with tomatoes), potatoes, Indian, African, Asian, Italian food? Greens, they go with all of these foods.

Polenta too. A few slices of baked polenta and a mess of greens, a glass of red wine — you got dinner.

Greens are super foods for sure. They have hardly any calories, a negligible amount of fat (if any) and they’re loaded, I mean really loaded with vitamins, minerals and antioxidants. Greens are even a great source of dietary fiber.



Mommy’s Baked Macaroni & Cheese (sort of)

by Elizabeth Fiend

[Yes, that really is my mother and father!]
Category: Vegetarian Recipe

One of my favorite childhood dishes was my Mom’s macaroni and cheese. She always made it with macaroni shells, lots of good cheddar cheese and a secret ingredient -mustard- then toped it all with bread crumbs before popping it into the oven.

Becoming an adult doesn’t change one’s occasional need for comfort food. When you long for that hot-cheesy-baked goodness which supplies the fat and carbohydrates you’re craving, why not try this revamped recipe. There’s no butter in the white sauce, the milk is non-fat, half of the high-fat cheddar cheese is replaced with lower-fat cottage cheese (which you don’t even taste 🙂 I’ve added some nutritional yeast to up the nutritional content and to add back the creaminess lost from removing some of the cheddar cheese. It’s all poured over whole wheat noodles, giving a better alternative to the high carb, low nutrient content of white flour pasta. Yet it still comforts and soothes just like Mom’s used to.

This is one of the few entrees of mine that doesn’t contain a vegetable.
Promise to serve it with a green salad or side of broccoli or I won’t let you make it.


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Apollo’s Green Beans & Feta (vegans use olives)

Named after the Greek god of sunlight, this low fat, low carbohydrate, 30-minute recipe takes advantage of the ease & rich flavor of sun dried tomatoes. Combine them with an array of spices to create a meal that’s as tasty as it is nutritious.

Get Elizabeth Fiend’s recipe here.

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Serves 4 as lunch or main course, 6 as a side salad
Time: 20 minutes

Category: Vegetarian Recipe


This salad is all about contrasts.
The pears are served warm, making this a great dish to serve on a chilly, rainy day. The sharp cheese, crunchy nuts and creamy honey-lime dressing each stimulate different taste buds providing satisfaction and a feeling of fullness. I’ve divided up one serving between the cheese and nuts so even thought you’ll be eating cheese AND nuts (both contain fat) you will be getting just the right amount of fat and protein.

There’s an optional fun part in this recipe for the kids too. Instill in them a love for vegetables by having them cut the cucumber slices into stars with cookie cutter.

Salad Ingredients:
½ pound spring salad mix
¼ head endive – tear off and discard ends; break into bite size pieces
1 cucumber (see below for treatment)
1/8 lb gorgonzola cheese – break into pieces
3 pears (any kind) – cut into slices
½ cup walnuts – break into pieces

Dressing Ingredients:
1 tablespoon honey
3 tablespoons lime juice
Blend above with a spoon or small whisk until honey is dissolved, than add:
½ cup buttermilk (or 3/8 cup soy milk plus 1/8 cup lemon juice)
2 stalks scallions diced
1/4 teaspoon salt
pepper to taste


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Category: Vegan / Vegetarian Recipe

Time: 50 minutes, Serves 6

I live in South Philly so I figured I better come up with a winning ‘gravy’ recipe.

Chocolate in spaghetti sauce? Yes, coco and cinnamon add a smoky denseness to tomato based sauces that make meatless meals seem meatier. Feel free to make your tomato sauce from scratch; make “almost home-made” sauce from cans of whole tomatoes and tomato paste or start with a 16oz jar.

This tomato sauce — or ‘gravy’ as they say in the old school Italian neighborhood near my house — is well seasoned, chunky with vegetables and chewy from tempeh, which takes the place of chopped meat, all adding up to an extremely nutritious meal that everyone will love. For weight management fill up on the sauce and eat only ONE serving of pasta. Leftovers store well (if you’re lucky enough to have any).


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