101 Vegan Recipes Vegetarian Food Plan

8/3/2019 101 Vegan Recipes Vegetarian Food Plan

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www.VegetarianFoodPlan.com 1


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About Kardena Pauza

Hi! My name is Kardena Pauza, and Im a personal trainer and certified nutrition expert.

In 2003 I completely changed my life by adopting a meat-free diet. And since then, Ive

been living the vegetarian lifestyle and loving it. At first I made many common

vegetarian eating mistakes, but since then Ive developed a simple, high-energy diet meal

plan that has helped me build the body of my dreams.

And Im here to show you how to do it as well. Once you get started with a meat-

free diet (and even dairy-free and egg-free), youll be amazed at how much mental

and physical energy you can have all day long.

Youll no longer feel sluggish or tired after eating big heavy meals. You wont fall asleepat your desk. You wont be a zombie at work or at home when your kids want to play.

And best of all, the body fat will just melt right off of you thanks to your new diet.

As you can imagine, people have a lot of preconceived notions about a vegetarian dietand think that it will just make them weak, tired, pale, and sickly looking. But that is

NOT the case if you eat the right foods.

And once you try going completely animal-free, I know youll be hooked on the new

vitality and energy in your life.

I look forward to helping you, and please let me know if you have any questions!

See you in the kitchen,

Kardena PauzaAuthor,


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www.VegetarianFoodPlan.com

Table of Contents

Smoothies ............................................................................................................... .pg. 4

Desserts .................................................................................................................................pg. 11

Breakfast................................................................................................................pg. 27

Lunch ....................................................................................................................pg. 44

Dinner....................................................................................................................pg. 67


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SMOOTHIE RECIPES

1. Banana Carob Smoothie

Youll love this yummy smoothie that tastes similar to a chocolate-banana shake. And if

you didnt know what carob is, its a great, healthy substitute for chocolate. Of course, ifyou want real chocolate, you can use cocoa powder instead of the carob.

Ingredients:

1 frozen chopped bananas

3/4 cup soy milk or almond milk- unsweetened preferably1 1/2 Tbsp. carob powder

1 Tbsp. maple syrup or agave nectar1/2 tsp. vanilla

Dash of cinnamonAdd water to make more pourable and ice if you prefer a chilled drink

2. Strawberry Ecstasy Smoothie

Ingredients:

1 cup almond milk- unsweetened preferably

1 cup frozen or fresh Strawberries

2 Tbsp. raw cacao powder or cacao nibs (Nibs are more bitter)

1-2 dates or agave to taste

3. Spice Up Your Life

Youll be surprised by what adding cayenne can do to a chocolate or cacao smoothie!

Ingredients:

1 cup coconut water (From fresh young thai coconut preferably or in a container)

1/4 cup almonds soaked1 Tbsp. cacao powder

1/8 cup white raisins

Dash of cayennePinch sea salt


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4. Banana Cherry and Sesame

Ingredients:

Frozen organic cherries (1/2 cup to 1 cup)1 banana

2 Tbsp. sesame seeds1 or 2 tsp. of raw cacao powder

Raw honey or agave nectar as sweetener

Water/ice to blend

5. Mango Delight Smoothie

Ingredients:

1 cup organic almond milk

1 large fresh mango (peeled) or frozen

1 apple, cored

2 tsp. ground up flax seed

2 tsp. ground up sesame seed

6. Marvellous Mango

Ingredients:

2-3 tsp. flax seeds (Thickens smoothie)

2 tsp. raw sunflower seeds

4-6 raw Brazil nuts or 4-8 soaked raw almonds1 Tbsp. coconut, 1 Tbsp. coconut butter or oil1 large mango (Peel & remove pit)

1/4 slice of fresh ginger root

1/3 cucumber (Optional to peel)

1-2 cups spinach

2-3 cups water

Preparation:

1) Blend flax, sunflower, and nuts in 2-3 cups of water first preferably.2) Next add all the remaining ingredients: peeled mango, cucumber, spinach, ginger

and blend.


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7. Mac Berry Almond Smoothie

Ingredients:

1/2 banana (Or substitute half an avocado but eliminate the flax oil)

4 oz. frozen acai

1/3 to 1/2 cup frozen mixed berries

1-2 Tbsp. cacao nibs3-4 each raw almonds AND macadamia nuts

2 tsp. flax oil1 tsp. chopped flax seeds

8. Cran-Orange Strawberry Smoothie

Ingredients:

2 oranges

1 cup strawberries (Frozen or fresh)

1/3 cup unsweetened cranberries (Frozen is ok)

1 Tbsp. of honey1 tray of ice cubesWater

9. Low Glycemic Chocolate-Green Smoothie

Ingredients:

1 Tbsp. hemp seeds

3 tsp. of soaked brown flax seed

1 Tbsp. of coconut butter

1 tsp. of cacao powder

1/2 tsp. of maca

Handful of goji berries

1 tsp. of your favorite dried green supplement

Stevia (Optional)

10. ZEN-ANANA Smoothie

Ingredients:

1 large banana sliced

8 oz green tea

2 cup spinach1 Gala or Fuji apple sliced

pinch nutmeg or cinnamon


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11. Chocolate-Avocado DREAM

Ingredients:

1/2 avocado

1 medium sized banana

4-6 dates (Sweeten to taste, less is better)1 Tbsp. ground flaxseed1/4 cup soaked raw almonds

1 tsp. of cacao powder

11/2 - 2 cups liquid use water, almond, soy, rice milk (less for thicker shake)

12. Carob Shake

Ingredients:

1 large banana1-1/2 cup almond, soy, hemp, or rice milk

1 Tbsp. flax meal

3 Tbsp. raw carob powder

1 or 2 shakes of cinnamon

1 Tbsp. organic maple syrup

Add ice

13. Oat Meal Raw Food Breakfast

Ingredients:

1/2-1 cup soaked oat groats (Let soak uncovered, in water over night, rinse before use)

2 apples sliced

1 banana sliced1 Tbsp. soaked brown flax seed (Optional)1-2 tsp. cinnamon

1/4 cup pure water if blending

Nuts, raisins & hemp seeds (Optional)


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17. Green Machine Smoothie Ingredients:

3-5 leaves of kale

1 kiwi

1 avocado

2 Tbsp. of flaxseed oil

1/4 tsp. of ginger root powder or 1/4 inch fresh peeled ginger 1 Tbsp. of spirulina or

SuperGreens powderAdd water/ice

18. Mango Banana Smoothie Ingredients:

1 medium-sized mango

Dash of agave nectar or maple syrup

1 medium sized banana or ripe plantain 3/4-1 cup hemp, soy, rice or

almond milk Add ice if desired

19. Tropical Green Smoothie

Ingredients:

3 cups fresh organic baby spinach

2 cups fresh or frozen pineapple cubes

2-3 kiwis

1/2 avocado

1 banana

Add ice & water until desired

20. Parsley Pear Smoothie

2 pears sliced

1/3 bunch of parsley (Traditional or Italian is fine)

1 stalk of celery (the greener the better)

2 Tbsp. coconut butter (Or 1 young coconut with coco-water if available in your area)2-3 cups water until desired

Add ice only if desired


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DESSERT RECIPES

1. Chocolate Chip Vegan Cookies

Ingredients:

3 cups whole-wheat flour

1 tsp. baking powder

1 cup applesauce (Optional unsweetened version)

4 oz agave nectar

2 tsp. alcohol free vanilla extract (Trader Joes has alcohol free) 8

oz/1 cup unsweetened carob chips1/4 cup chopped walnuts or pecans

1/4 cup sunflower seeds

Preparation:

1) Preheat oven to 350 degrees.

2) Spray cookie sheet with cooking spray.

3) Stir flour and baking powder in large bowl

4) In separate bowl stir well and combine applesauce, agave nectar and vanilla.

5) Now add to dry ingredients and fold in carob chips, walnuts and seeds.6) Place a Tbsp. of batter onto cookie sheet and flatten with fork.

7) Moisten your fork if it begins to stick to batter.8) Bake about 12 minutes or until golden.

Makes 48 cookies

2. Blueberry Squares

Ingredients:

4 cups fresh blueberries or berry of your choice

2 tsp. ground cinnamon

1 tsp. ground cloves

2 cups rolled oats1/4 cup Maranta Starch or Arrow Root (Use instead of cornstarch to thicken) 1 cup

applesauce (Optional unsweetened version)

Preparation:

1) Preheat oven to 350 degrees.

2) Spray baking pan with cooking spray.

3) Using blender or food processor grind oats to coarse powder texture.4) Processed oats with berries, cinnamon, cloves, arrowroot and apple juice

concentrate in large bowl.

5) Spread batter evenly into sprayed pan.

6) Bake about 30 minutes or until lightly browned on edges.7) Allow treat to cool down then cut into squares and serve!


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3. Vegan Apple Pie Ingredients:

1/4 cup frozen apple juice concentrate1 3/4 cup applesauce (Optional unsweetened version)

2 1/2 cups whole wheat flour

1/2 cup quick oats 1/2

cup of raisins 1/4 cup

choppedwalnuts

1 tsp. baking soda

1 tsp. baking powder 1Tbsp. cinnamon 1/2

tsp. all-spice

1/2 tsp. nutmeg1 tsp. alcohol free vanilla extract (Trader Joes has Alcohol Free FYI)

2 Tbsp. ground flax seed, mixed with 2 Tbsp. water until smooth

Preparation:1) Pre-heat oven to 350 degrees

2) Lightly oil a 9 inch pan with vegetable oil

3) Combine the flour, oats, baking soda, baking powder and spice in a large mixing

bowl.

4) Stir in the apple juice concentrate, applesauce, and vanilla to the dry ingredientsand mix until combined.

5) Mix in the flax seed.6) Pour batter into oiled pan and bake for 45-50 minutes.

7) Remove pie from oven and cover with aluminium foil for 10 minutes beforeremoving from pan.

4. Chocolate Oatmeal Chai Cookie Recipe

Ingredients:

2 cups rolled oats- can do gluten free

1/3 cup coconut, finely shredded & unsweetened

3 large, ripe bananas, well mashed (about 1 1/2 cups)

1 tsp. vanilla extract

1/4 cup coconut oil or olive oil, slightly warm, do not cook

2/3 cup almond meal1/4 teaspoon cardamom1/4 tsp. ground cloves

1/4 tsp. cinnamon

1/2 tsp. fine grain sea salt


6-7 ounces chocolate chips or dark chocolate bar chopped or unsweetened carob


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Preparation:

1) Preheat oven to 350 degrees, racks in the top third.2) To make almond meal- You can make your own almond meal by pulsing almonds

in a food processor until it is the texture of sand - don't go too far or you'll end up

with almond butter.

3) In a large bowl combine the bananas, vanilla extract, and coconut oil. Set aside.

4) In another bowl whisk together the oats, almond meal, shredded coconut,

cardamom, ground cloves, cinnamon, salt, and baking powder.

5) Add the dry ingredients to the wet ingredients and stir until combined.6) Fold in the chocolate/carob.

7) Drop dollops of the dough, each about 2 teaspoons in size, an inch apart, onto a

parchment lined baking sheet.8) Bake for 12 - 14 minutes or until turning brown on the bottom.

Makes about 3 dozen bite-sized cookies.5. Carrot Ginger Oatmeal Cookie Recipe

Ingredients:

1 cup whole wheat pastry flour


Scant 1/2 tsp. fine grain sea salt1 cup rolled oats

2/3 cup chopped walnuts

1 cup shredded carrots

1/2 cup real maple syrup, room temperature

1/2 cup unrefined (fragrant) coconut oil, warmed until just melted1 tsp. grated fresh ginger

1/4 cup wheat germ

1/2 cup raisins

Preparation:

1) Preheat oven to 375F degrees.

2) Line two baking sheets with parchment paper.

3) In a large bowl whisk together the flour, baking powder, salt, wheat germ, raisins

and oats.

4) Add the nuts and carrots.

5) In a separate smaller bowl use a whisk to combine the maple syrup, coconut oil,

and ginger.6) Add this to the flour mixture and stir until just combined.

7) Drop onto prepared baking sheets, one level tablespoonful at a time, leaving about

2 inches between each cookie.

8) Bake in the top 1/3 of the oven for 10 - 12 minutes or until the cookies are goldenon top and bottom.


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Makes about 2 1/2 dozen cookies.

6. Organic Peanut Butter Cookies

Ingredients:

2 cups whole wheat pastry flour, spelt flour, or unbleached all-purpose flour

1 tsp. baking soda3/4 tsp. fine grain sea salt

1 cup Organic Creamy Peanut Butter

1 cup maple syrup1/3 cup extra virgin olive oil

1 1/2 tsp. vanilla extract

Preparation:

1) Preheat oven to 350F degrees.

2) Place racks in the top third.

3) In a medium mixing bowl combine the flour, baking soda, and salt.4) In a separate larger bowl combine the peanut butter, maple syrup, olive oil, and

vanilla. Stir until combined.

5) Pour the flour mixture over the peanut butter mixture and stir until barely

combined - still a bit dusty looking.

6) Let sit for five minutes, give one more quick stir, just a stroke or two.

7) Now drop by heaping tablespoonfuls onto parchment-lined baking sheets.

8) Press down on each one gently with the back of a fork. It's a loose batter, so if

you're set on doing criss-crosses, go ahead and chill the batter for an hour or sobefore this step.

9) Bake for 10, maybe 11 minutes - but don't over bake or they will be dry.

10) Let cool five minutes and transfer to a cooling rack.

Make 2 - 3 dozen cookies.


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7. Dark Chocolaty Chocolate Pudding

Make a rich and creamy vegan chocolate mousse from tofu! Garnish with freshstrawberries, red seedless grapes, a slice of apricot or whipped cream, or crumble somegraham crackers on top.

Ingredients:

1 cup raw cashews3 Tbsp. cacao powder

1 Tbsp. carob powder

3 Tbsp. agave nectar or to taste

1/2 cup almond milk

Add water if need to thin for blending

Preparation:

1) Place all the ingredients in a powerful blender and puree until creamy.

2) Pour the pudding into bowls and add your desired toppings.


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8. Peter Rabbit Carrot Cake

Ingredients:

2 cups spelt flour or whole wheat flour

2 tsp. baking soda


1 1/2 tsp. ground cinnamon1/4 cup raisins

1 Y2 tsp. allspice

Y2 tsp. ground cloves

1 tsp. salt

2 cup grated carrots 1 cup almond milk 1 1/2 cup applesauce 1cup maple syrup, Grade B (vegan) or 1 cup honey (Vegetarian)

1/2 cup crushed walnuts (Optional)

Preparation:

1) First, mix all dry ingredients together in a mixing bowl: flour, baking soda, baking

powder, cinnamon, allspice, cloves, and salt.

2) Grate the carrots. I use a food processor instead of grating them by hand.

3) Preheat the oven to 350F.

4) Combine the carrots and the rest of the ingredients except for the walnuts to the

flour mixture. Mix until "just mixed."5) Mix in the walnuts.6) Transfer to a greased 13x9x2 pan.

7) Bake for 40-50 min at 350F until a toothpick inserted into the middle of the cake

comes out clean.

8) Cool on a counter for 30 min and then frost with cream cheese frosting


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9. Blue Banana Bread

Ingredients:

3 large over-ripe bananas

1 tsp. orange zest

1 Tbsp. orange juice

1/3 cup vanilla almond milk (Or apple sauce)

1/2 cup agave nectar2 cups whole wheat flour3/4 tsp. baking powder

3/4 tsp. baking soda (Non-aluminum)

1/2 tsp. salt1 cup (240 ml) blueberries

Preparation:

1) Preheat oven to 350F.

2) Wipe a 9x5-inch loaf pan with oil.

3) In a large bowl, mash the bananas and add orange zest, orange juice, almond milk,

and agave nectar. Stir well to combine.

4) In a separate bowl, combine the flour, baking powder, soda, and salt.

5) Add blueberries and use a spoon or spatula to ensure they are coated with the

flour mixture.6) Add the banana mixture and gently mix until just combined.7) Spread the mixture evenly in the prepared pan.

8) Bake until a knife inserted in the center comes out clean, about 40-45 minutes.

9) Allow to cool before cutting and serving.


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10. Super Yummy Low-Fat Whole Wheat Oatmeal Raisin Cookie

Ingredients:

1/4 tsp. of salt (Optional)

1/2 tsp. of ground cinnamon

1/8 teaspoon nutmeg

1/4 tsp. cloves

1/2 tsp. of baking soda1/4 cup pecans, chopped2 Tbsp. arrowroot flour (As substitute for 1 egg)

3/4 cup of whole wheat flour

3/4 cup of dry oats2 Tbsp. olive oil or 1 Tbsp. oil + 1 Tbsp of Almond Milk

1/3 - 1/2 cup of sugar

1/4 cup of unsweetened applesauce

3/4 tsp. of vanilla essence

1/4 cup raisins

Preparation:

1) Preheat oven to 350F.

2) Prepare a cookie sheet either with non-stick spray or a parchment paper.

3) Sift the salt, cinnamon, baking soda into the flour and oatmeal in a bowl. Stirto blend together.

4) In a mixing bowl, beat olive oil (and/or milk) together with the vegan sugar.

5) Add in applesauce and egg substitute and beat well.

6) Add in the flour mixture and beat on medium until a semi-stiff dough forms.This dough will be very slightly sticky.

7) At this point, add the vanilla essence, raisins and nuts and mix well into the

dough.

8) Drop by tablespoonful about 3 to a row.

9) Flatten to about 3/4 and keep it thick.

10) Bake in the center of oven for about 10-12 minutes.

11) When its done, remove from cookie tray and cool on a rack.12) Eat when nice a warm and chewy.


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11. Low-fat Wheat-free Carob Brownies

Ingredients:

1/3 cup brown rice flour

2/3 cup porridge oats

4 Tbsp. pure maple syrupEgg replacer equivalent of 2 eggs1/2 tsp. vanilla essence

1/2 cup carob powder

1 large, very ripe banana

Pinch of salt

1/4 cup chopped walnuts

1/8 cup sultanas or raisins

1/2 Tbsp. tahini

Preparation:

1) Pre-heat oven to 350.

2) Use a hand blender to blend the oats into a powder/flour.

3) Mash the banana in a large mixing bowl.

4) Add all the other ingredients and mix well. The mixture should be sticky but not

too wet. You may need to adjust wet/dry ingredients to achieve the correcttexture.

5) Line an 8x8-inch square baking pan with foil and lightly oil the bottom.

6) Bake for 30-35 minutes.

7) Dont over cook, your better off slightly undercooking them and having a slightly

soft middle.

8) Leave to cool and enjoy!


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12. Raw Banana Macaroons

Ingredients:

1 cup medjool dates1 banana

1/2 cup coconut, shredded (Unsweetened)Y2 cup quick oats

1 Tbsp. almond butter

2 Tbsp. agave nectarPinch of salt

Preparation:

1) Remove the pits from dates.

2) Hold back a little coconut for coating the macaroons.

3) Place all ingredients in a food processor, and process until only slightly chunky.

4) Roll into balls and lightly roll in shredded coconut.

13. Raw Carob pudding

Ingredients:

2 medium ripe avocados

1 Y2 cup dates or 1 cup maple syrup

If using dates add a little orange juice when blending

1/2 cup raw carob powder

Toppings- raspberries, pecans, sliced strawberries

Preparation:1) Process avocado, sweetener (dates or maple syrup) and carob in a food processor

or blender until smooth and creamy.


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14. Speedy Raw Cookies

Ingredients:

3/4 cup raw walnuts, cashews or pecans

1/4 cup raw carob powder

1 cup raisins or dates

Preparation:

1) Process all ingredients in a food processor until fine and sticky.

2) If you can't get the mixture to hold together, add a few more raisins and a

tablespoon of water.

3) Shape into balls and enjoy!

15. Raw "Chocolate Mint" Cookies

Ingredients:

2 Y2 cups raw walnuts2-3 fresh mint leaves, shredded

12 dates (Medjool are best)Y2-3/4 tsp. cinnamon

Y2 tsp. salt

1 Y2 Tbsp. raw coconut oil (It's best if it's very soft, but not liquid)

2 Tbsp. cacao nibs

Preparation:

1) Place dates in food processor and mix until smooth.

2) Add walnuts, mint, cinnamon, salt and coconut oil and mix it all up, again until

smooth. Once smooth, add cacao nibs and blend just until nibs are well

distributed.3) After ingredients are mixed, remove from food processor by tablespoon-sized

blobs and flatten into cookie-ish rounds.4) Refrigerate before eating.

Makes approximately 15 cookies.


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16. Raw-Berry Pie

Ingredients:

For the crust:

2 cups almonds

1/2 cup honey

For the topping:

1 cup walnuts

1/4 cup honey

1/3 cup blueberries 2 Tbsp. fresh coconut butter (Optional)

For Garnish: fresh strawberries, sliced

Preparation:

Crust

1) Blend the almonds and honey until finely chopped.

2) Spoon into a serving dish and pack down well.

Topping

1) Blend the walnuts, honey, blueberries, and fresh coconut butter (if using) until

smooth.

2) Pour on top of crust and decorate with fresh, sliced strawberries.


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17. Raw Pecan Pie Tart

Ingredients:

2 cups pecans, made into a smooth "pecan butter" (Your food processor can do this)

30 medjool dates, pitted1 1/2 cup shredded, dried coconut

1/2 tsp. salt

1 tsp. cinnamon

1/2 cup pecans, chopped

Preparation:

1) In food processor, process dates until smooth (or as close to smooth as you can

get).

2) Add the "pecan butter," coconut, salt, and cinnamon.

3) Process until everything is well mixed.

4) Remove from food processor and place the mixture in a medium-sized bowl or

onto the counter.

5) Sort of "knead" in the chopped pecans until they're well distributed.6) Press the pecan mix into a 9x9 or 8x8 inch glass pan.

7) Store covered in the fridge until ready to eat.

18. Raw Chocolate Pudding

Ingredients:

Meat of 2 coconuts or coconut butter

10 cashews

6 dates

4 Tbsp. raw cacao powder1/4 tsp. cinnamon

Water

Preparation:

1) Blend all the ingredients until smooth.


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19. Papaya Banana Pudding

Ingredients:

1 cup papaya chunks (About Y2 a Hawaiian papaya, peeled and seeded)1 banana

1-2 tsp. raw tahini

Preparation:

1) Blend all ingredients until smooth and its ready to eat!

20. Orange Almond Cookies

Ingredients:

4 cups raw almonds, soaked overnight

2 cups raisins

Y2 cup orange peel

2 medium oranges, whole and peeled

2 apples, cored

Preparation:

1) Blend the almonds, raisins, orange peel, oranges, sea salt, and apples in a food

processor until they are finely chopped.

2) When all ingredients are finely processed, use a spatula to spread cookie mixtureonto a dehydrator tray OR shape into balls and eat as is.


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BREAKFAST RECIPES

1. Raw Scramble

Ingredients:

1 cup almonds (Soaked overnight in water)

1/2 cup sunflower seeds

1/4 salt

Y2 cup of water

2 Tbsp. green onions

1/4 cup cilantroY2 cup tomatoes, chopped

Dash of cayenne

1/4 tsp. cumin

Lettuce leaf Romaine/Collard Green

Preparation:

1) In a food processor combine and blend almonds, sunflower seeds, salt and water.2) Pour into bowl and fold in chopped tomatoes, cilantro, and green onions.

* You can eat by itself or in a lettuce leaf. The leaf will give the dish more crunch andtexture.

2. Oatmeal

Ingredients:

3 cups water

2 cups old fashioned oatmeal

1/2 cup raisins

Preparation:

1) Bring water to a boil and add oatmeal.2) Reduce heat and simmer for 5-10 minutes or until oats have reach your desired

texture. Remove from heat and let cool.

3) Optional- do not heat oats.4) Place in water the night before and then prepare yoru breakfast the following

morning as if they are cooked. This keeps the fiber structure intact and helps the

digestive system.


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3. Good For You Granola

Ingredients:

4 cups of soaked sunflower seeds

1 cup of soaked flax seeds

2/3 cups of raisins

1 tsp. of alcohol free vanilla

1 tsp. of cinnamon2/3 cup shredded coconut (Unsweetened)1 tsp. of salt

2 Tbsp. of agave nectar

Dash stevia1/2 cup of raspberries (Fresh or frozen)

Preparation:

1) Measure soaked sunflower seeds and flax seeds and pour into food processor.2) Add raisins, alcohol free vanilla, cinnamon, salt, agave nectar and Stevia.

3) Process all ingredients except raspberries for 10-15 seconds, or until ingredients

are slightly mixed but still chunky.

4) Add raspberries, and blend once more about 10-15 seconds.

5) Continue to add sweetener to taste. If you would like it sweeter, you can add more

agave, Stevia or honey.

To dry granola:

1) Take the chunky mixture and drop it on dehydrator trays.

2) You dont need to smooth it out, just place it on the tray in small chunky pieces.

3) If your dehydrator has a heating gauge, turn it no higher than 105 degrees so not

to destroy the vitamins, minerals, and essential fiber.4) If you dont have a dehydrator, place in the oven on the lowest temperature

possible and leave the oven open a crack or on the lowest setting until dry or

about 24 hours.


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4. Muesli Recipe

Ingredients:

1 oz. chopped sesame seeds

1 oz. chopped walnuts

5 oz. chopped dried apples

1/2 cup shredded coconut5 oz. raisins

8 oz. rolled oats

8 oz. rolled wheat

8 oz. rolled rye

Preparation:

1) Combine all ingredients in a large wide bowl.

2) Fold in ingredients with a large spoon to mix.

3) Store in an air-tight container.

4) Refrigerate if you have the space.5) Eat with fresh fruit and non-dairy milk.

5. Rice Milk Recipe

Ingredients:

1 cup cooked brown rice

1 oz. agave nectar32 oz. water

1 tsp. vanilla

Preparation:

1) In a blender place rice, agave nectar, vanilla and water.2) Cover and blend on high until rice is pulverized.

3) Store in a covered container in the refrigerator.

4) Shake well before using.


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6. Cashew Milk Recipe

Ingredients:

1/2 cup raw cashew pieces

3 Tbsp. agave nectar32 oz. water

1 tsp. vanilla

Dash of salt to bring out the flavors

Preparation:

1) Place cashews, agave nectar, vanilla and water in high powered blender.2) Cover and blend on high until cashews are pulverized and there are not chunks of

cashew, only creamy.

3) Cashew milk will last about 5 days covered in the refrigerator.

4) Shake well before using.

* 1 serving is approximately 1 cup.


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7. Sweet Tofu Rice Pudding

Ingredients:

1 cup organic brown rice, short or long

1 1/2 cups water

1 Tbsp. coconut oil

1 tsp. salt1 cup chopped fresh/ frozen blueberries

1 1/2 cup So Delicious Coconut yogurt1/4 cup agave nectar

1 cup tofu, firm, cut into cubes

3 Tbsp. pecans1 tsp. cinnamon

1/4 teaspoon nutmeg

1/2 tsp. vanilla extract

Preparation:

1) Place rice, coconut oil, slat and water in pan and bring to a boil.2) Lower the heat and simmer rice for 30 minutes, or until rice is soft.

3) Make sure the rice does not dry out and burn.

4) Fold in the tofu with 1/3 cup of coconut yogurt and cover lid.

5) Allow to cook on medium heat for 5 minutes.6) Add the vanilla extract, cinnamon, cashews and agave or maple syrup.

7) Cover with lid and allow to sit for ten minutes.

8) Serve warm in bowl and top with fresh blueberries or fruit of your choice.


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8. Apple Cinnamon Quinoa

Ingredients:

1/2 cup quinoa, rinsed thoroughly, uncooked

1-1/2 cups unsweetened Almond milk

2 Tbsp. raisins

1 apple, cored and chopped

1 tsp. ground cinnamon1-2 tsp. lemon juice1/4 tsp. vanilla extract

Preparation:

1) To thoroughly rinse quinoa, cover it with water in a mixing bowl, then rub it

between the palms of your hands. Pour off the cloudy liquid through a strainer

and then repeat the process two or three more times, until the rinse liquid remains

clear.

2) In a medium-sized saucepan, combine the rinsed and drained quinoa with almondmilk.

3) Bring to a slow simmer, then cover and cook for about 15 minutes until the

quinoa is tender.

4) In the blender place apple, raisins, cinnamon, vanilla extract, and lemon juice and

puree.5) Put it in pot with quinoa and let it simmer for 5-15 minutes.6) Serve warm or chilled.

Makes about 3 cups.


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9. Quickie Breakfast

Ingredients:

2 to 3 medium dried figs1/4 cup raisins

1 medium apple

1 cup quick rolled oats

3 cups vanilla almond milk

1/4 tsp. cinnamon

Dash of nutmeg

Preparation:

1) In a food processor, chop the apricot halves, figs, and raisins.

2) Cut and core the apple and then add it to the dried fruit in the food processor.

3) C h op f i n e.

4) Transfer the fruit mixture to a medium-sized saucepan and add the remaining

ingredients.5) Simmer slowly, stirring occasionally, for about 5 minutes, or until thickened.

Makes 4 servings.


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10. Veggie Tofu Scramble

Ingredients:

1/2 cup chopped celery

1/2 cup minced onion

1/2 cup chopped bell pepper1 cup zucchini1 cup chopped kale

1 1/2 tsp. chilli powder

1 tsp. cumin

16 oz. low-fat tofu, drained and crumbled1/2 Tbsp. Himalayan salt

1/2 cup vegetable broth

1/4 tsp. pepper

Preparation:

1) Heat 1/4 cup of vegetable broth, celery, onion, bell pepper, and zucchini in a

skillet over medium-high heat.

2) Cook until softened. Add the remaining vegetable broth, kale, and spices.3) Cover the pan and cook until the kale is wilted.

4) Add the crumbled tofu. Cook until firm and lightly browned.5) Add the salt, pepper.

11. Couscous Breakfast

Ingredients:

2 cups hot Almond milk

2 cups dry couscous

1/3 cup raisins, soaked in water and drained

1/3 cup dried apricots

6 pecans, raw

honey, to taste (Or use agave nectar)

Preparation:

1) Bring the almond milk to a boil on the stove.

2) Add the couscous to the hot almond milk and let stand 5 minutes.

3) Stir in raisins, pecans, and honey/agave nectar to taste.

* A serving size is 1/3-1/2 cup cooked.


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12. Hearty Tofu Scramble

Ingredients:

l lb. firm tofu (Non-gmo, organic)1 medium tomato

2 Tbsp. nutritional yeast

Y2 tsp. turmeric

2 tsp. low sodium tamari or nama shoyu sauce- more if preferable1/8 tsp. cayenne pepper

1/8 tsp. black pepper

Y2 bell pepper, diced

Y2 onion, diced1 Tbsp. Rapeseed oil (or other mild-flavored oil)

Preparation:

1 ) D r ai n t h e t o f u.

2) Cut it into pieces and put it into a small mixing bowl.

3) Add the nutritional yeast, turmeric, tamari/soy sauce, cayenne and pepper.

4) With a fork, mash it all up until there are no big chunks.

5) In a frying pan, heat the canola oil and add the Fakin Bacon.

6) Saut until the pieces are brown and crispy.

7) Add the vegetables and stir-fry until they are tender.8) Add the tofu mixture and stir-fry until the tofu is heated through.

Makes 4 servings.


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13. Breakfast Black Eyed Peas

Ingredients:

1/2 large red onion, chopped

1 tsp. hot pepper (Jalepeno)

1 large green pepper, chopped1/2 yellow pepper, chopped1/2 tsp. minced garlic

1 can black-eyed peas, drained

2-3 Roma tomatoes, diced small

1/4 cup salsa1/4 cup vegetable broth or 1 Tbsp. nama shoyu and 1/4 cup water

1 package of whole wheat tortillas

Preparation:

1) In a nonstick pan, saute the onion, garlic, tomatoes, and peppers in vegetable

broth until soft.

2) Stir in black-eyed peas and cook on medium heat until vegetables are cooked

through.3) Stir occasionally to keep from burning.

4) Stir in salsa and simmer for 5 minutes more.5) Warm tortillas and roll up some of the black-eyed peas mixture into each one.

6) Serve as is or with extra salsa.


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14. South Western Breakfast Burrito

Ingredients:

1-2 low carb tortillas

1/3- 1/2 cup firm tofu, crumbled

1 Tbsp. nama shoyu or tamari (Adds salty flavor)

Dash of cayenne, cumin, paprika, turmeric

1 clove fresh garlic, crushed3 Tbsp. chopped onion

Spaghetti squash saladSalsa

Dash of nutritional yeast

Preparation:

1) Saut garlic and onions in a little broth, and water.

2) Add crumbled tofu, tamari , and spices.

3) Saute until lightly browned.4) Add spaghetti squash salad.5) Saute until fully incorporated into tofu mixture and warmed thoroughly.

6) Warm the tortillas.

7) Spoon the scrambled tofu/squash mixture in a line down the center of the tortilla.

8) Sprinkle with nutritional yeast.9) Add salsa, or you can serve it on the top.10) Roll it up like a burrito. Enjoy!!

Makes 1 serving.


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15. Huevos Rancheros

Ingredients:

6 egg whites OR enough scrambled tofu mix to serve two1 15oz. can of black beans

2 fat free/low fat flour tortillas

1 cup of salsaDiced green chillies

2 Tbsp. vegan cheese

4 Tbsp. tomatoes, diced

3 Tbsp. onions, diced

Preparation:

1) Warm the beans and separately scramble the egg whites or tofu mix in a non stick

pan.

2) Warm tortillas in oven using a very low temperature so that the tortillas warm all

the way through and are still soft (not until they dry out and become crunchy).3) Take the warmed tortillas and place each one flat on a separate plate.4) Cover each tortilla with the black beans, spreading out the beans to cover the

whole tortilla.

5) Top the beans with salsa that you've either warmed upon the stove top, or top the

beans with the salsa and place the plates in a microwave oven and heat for 1 to 2minutes on high.

6) Top the salsa with the scrambled egg whites or scrambled tofu.

Makes 2 servings.


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16. Multi Grain Breakfast

Ingredients:

1/2 cup whole wheat berries

1/2 cup whole rye berries

1/2 cup oat groats or rolled oat

1/2 cup whole triticale

1/2 cup whole barley1/2 cup buckwheat groats1/3 cup sesame seeds

1/3 cup flaxseed

Preparation:

1) Combine all ingredients dry and store until you decide to prepare breakfast.

2) When ready to cook, measure 2 cups of cereal to 5 cups of water, bringing it to

boil.

3) You can store leftovers in the refrigerator.

4) Warm up when you want. Or make one serving by boiling 1/4 cup of cereal.

5) Add chopped apple, cinnamon, nutmeg, and raisins and almond milk.


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17. Winter Grain Cereal

Ingredients:

2/3 cups steel cut oats

1/3 cup pearl barley

2 Tbsp. raisins

1/3 cup date piecesDash or three of cinnamon

3 cups water

1 cup unsweetened Almond milk

Molasses or Stevia to taste

Preparation:

1) The night before, put grains and cinnamon in a large bowl or pot, add water 1 inch

above grains, cover and let set overnight.

2) In the AM, strain water off grains.

3) Add the dried fruit, the soy milk and 3 cups water and bring to a simmer on the

stove.

4) Reduce to a bare simmer and stir occasionally for 10 minutes or so.5) Remove from heat and let stand covered for 5 minutes.

6) This is also really good with dried apricots or with fresh chopped apples.

Makes 3-4 servings.


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18. Tofu-Breakfast Pancakes

Ingredients:

2 cups whole wheat flour

1 package silken Mori-Nu low fat tofu (1 gm/3 oz)

1 large apple

1 tsp. vanilla

Dash of salt

2 tsp. fat substitute (Sunsweet Lighter Bake)

1 to 2 cups Almond milk

1 cup blueberriesPowdered cinnamon for topping while cooking

Preparation:

1) Just put all the ingredients in a food processor, except for the Cinnamon and

blueberries.

2) Be sure to add more soy milk or water to keep the batter from getting too thick asit sits.

3) Fry in a non-stick pan sprayed with Pam.

4) Try to use a cover to steam the pancakes as much as fry them, as it reduces the

amount of Pam you need to fry them.

5) Reduce the heat as you do subsequent batches, or they will tend to stick.6) Serve with fat free maple syrup, jam or jelly.


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19. Quinoa Breakfast

Ingredients:

1/2 cup water

1/4 cup quinoa

1/4 cup steel cut oats

1/4 cup peaches

Dash of cinnamon and nutmegDash of Himalayan salt1 Tbsp. blackstrap molasses or raw honey

Currants or raisins to taste

Preparation:

1 ) R in se th e g rain s.

2) Boil and then simmer the quinoa in water and mollasses for ten minutes.

3) Add the oats and fruit and simmer for another 15 minutes.

4) Variations try adding vanilla, cinnamon, nut, or yeast.

Makes 1 large serving OR 2 small servings.


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20. Tropical Breakfast Bars

Ingredients:

1 1/4 cups blanched almond flour

1/4 teaspoon Celtic sea salt

1/4 teaspoon baking soda1/4 cup Grapeseed oil1/4 cup agave nectar

1 tsp. vanilla extract

1/2 cup shredded coconut

1/2 cup pumpkin seeds1/2 cup sunflower seed

1/4 cup slivered almond

1/4 cup raisins

Preparation:

1) In a small bowl, combine almond flour, salt and baking soda.2) In a large bowl, combine grapeseed oil, agave and vanilla.

3) Stir dry ingredients into wet.

4) Mix in coconut, pumpkin seeds, sunflower seeds, almond slivers and raisins.

5) Grease an 8x8 baking dish with grapeseed oil.6) Press the dough into the baking dish, wetting your hands with water to help pat

the dough down evenly.7) Bake at 350 for 20 minutes.

8) Serve.

Makes 12-16 bars.


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LUNCHRECIPES

1. Rainbow Salad

Ingredients:

1 medium red onion

1 medium green bell pepper, cut into 1/4 slices

1 medium orange bell pepper, cut into 1/4 slices1 medium red bell pepper, cut into 1/4 slices

2 medium Belgian endive, cut into 1/4 slices in a diagonal

1 large hothouse cucumber, julienned

1 medium jicama, julienned1 medium yellow squash or zucchini, julienned

1/3 cup sunflower seeds, raw

Dressing:

2 Tbsp. flaxseed oil

2 large ripe avocados

1 cup non-fat plain yogurt1 medium shallot

2 Tbsp. flat-leaf parsley

1 Tbsp. fresh tarragon, chopped optional

3 Tbsp. vinegar Salt and pepper Dash ofhoney to balance out the flavour

Preparation:

1) Combine all dressing ingredients in a food processor or blender and blend until

smooth.

2) Add a little water or more vinegar if necessary to thin.

3) Place all vegetables in bowel and toss with salad dressing.


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2. Tofu Apple Spring Rolls

The Wonders of Rice Paper: Rice paper wrappers are a fantastic alternative to bread for thegluten-intolerant. Look for them in packages at Asian markets.

Ingredients:

1 pound firm tofu

4 Tbsp. freshly squeezed orange juice

1 Tbsp. mirin (Sweet Japanese cooking wine)

1 Tbsp. soy sauce

1 Tbsp. canola oil

2 garlic cloves, minced

1 Tbsp. minced gingerA pinch of cayenne

1 Granny Smith apple

9 (8-inch diameter) dried rice paper wrappers

18 fresh cilantro stems

1 cup finely shredded Napa cabbage

1 bunch scallions, sliced

9 large leaf or butterhead lettuce leaves, washed and patted dry

Add grated lime for zest

Preparation:

1) Wrap the tofu in a kitchen towel and set it on a plate. Put another plate on top and weigh itdown with something heavy. Press the tofu for 30 minutes.

2) Make a marinade by whisking together 3 tablespoons of the orange juice, the mirin, soy

sauce, and canola oil. Stir in the garlic, ginger, and cayenne.

3) Cut the tofu into three slices lengthwise, then turn the tofu block on its side and cut into

thirds again, making nine equal slices. Place the slices in an 88-inch baking dish and pour

the marinade over the top. Let the tofu sit for 30 minutes, then turn the slices over and let sit

for another 30 minutes.

4) Preheat the oven to 375F. Bake the tofu and marinade for 40 minutes, until it is goldenbrown and the marinade is absorbed. Set aside to cool.

5) Peel, core, and thinly slice the Granny Smith apple. Toss the apple slices with the remaining

tablespoon of orange juice to keep them from browning.

6) Dip one of the wrappers in a wide bowl filled with warm water for 15 seconds, or untilsoftened. Transfer to a dry work surface and pat dry. Arrange a slice of tofu along with some

apple slices, 2 sprigs of cilantro, some Napa cabbage, and scallions in a mound just below

the center of the wrapper. Roll up the rice paper to form a tight bundle, folding in the sidesalong the way.

7) Serve or pack each roll wrapped in a lettuce leaf (this will keep the spring roll from sticking

to the plate). If packing for later, cover the rolls with a damp paper towel and some plastic

wrap to keep them from drying out.


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3. Roasted Tomato Basil Soup

Ingredients:

66 1/2 pounds plum tomatoes, cut in half lengthwise (About 35)

1/4 cup plus 1 Tbsp. extra virgin olive oil

1 Tbsp. sea salt

1/2 a medium onion, chopped

1 large garlic clove, minced1 tsp. red pepper flakes (Optional)2 cups fresh whole basil leaves (one 2 oz. bag)

1/2 tsp. dried thyme

Preparation:

1) Preheat the oven to 400F.

2) Arrange the cut tomatoes on a large (1016-inch) baking sheet. Drizzle the

tomatoes with 1/4 cup olive oil and sprinkle with salt. Toss with your hands until

the tomatoes are evenly coated with oil, then arrange them cut side up; theyshould fill the pan completely. Place in oven and roast the tomatoes for 50

minutes. Remove pan from the oven and set aside.

3) Warm the rest of the olive oil in a large saucepan over medium heat. Add the

onion and saut until soft and slightly golden, about 10 minutes. Add garlic and

pepper flakes and saut for one more minute. Carefully pour in all the tomatoesand their juices. Add the basil, thyme, and 1 cup water (you may need to add an

extra cup if the tomatoes are on the dry side). Simmer for 15 minutes. Remove

from heat and allow to cool slightly.4) Blend the soup in batches in the blender, pouring finished soup into a clean

saucepan or soup tureen (you may wish to strain the soup as you do this to

remove any remaining skin or seeds, depending on the strength of your blender).

5) Serve piping hot, with crackers or chunks of store-bought artisan-style bread.


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4. Chili Con "Carne"

Ingredients:

1/2 cup dried black beans

1/2 cup dried pinto beans

1/2 cup dried navy beans

1 Tbsp. extra virgin olive oil

1 onion, finely chopped

1/2 a green or red bell pepper, chopped1 garlic clove, minced

1 tsp. ground cumin

1 1/2 tsp. paprika

1/2 tsp. dried thyme

1/2 tsp. dried sage

1 tsp. dried oregano

A pinch of cayenne

1/2 cup uncooked lentils (Black, brown, or crimson are all fine here, just not red)1 cup dried, beef-style texturized vegan protein (TVP)

1 (6-ounce) can salt-free tomato paste

1 tsp. sea salt (Or to taste)

Freshly ground black pepper

Preparation:

1) Combine the black beans, pinto beans, and navy beans in a mixing bowl. Rinse

and drain the beans, then cover with a generous amount of water. Let the beanssoak for several hours or overnight.

2) Heat the olive oil in a skillet over medium-high heat. When the oil is hot, add the

onion and bell pepper and saut until the onion is translucent and soft, about 5

minutes. Add the garlic, cumin, paprika, thyme, sage, oregano, and cayenne and

saut, stirring constantly, for another 2 minutes, or until the garlic is soft and the

spices are fragrant.

3) Scrape the onion and spice mixture into the insert of a medium-size (2.5 to 3

quarts) slow cooker. Drain the dry beans and add them to the slow cooker alongwith the lentils, TVP, and tomato paste. Add 5 cups of boiling water and stir untileverything is combined and there are no lumps of tomato paste.

4) Cover the slow cooker and cook on high for 5 hours or on low for 8 hours, until

the beans are tender. If you are around, give the chilli a stir or two during the day

to ensure even cooking.

5) When the chili is done, stir in the salt and pepper to taste and serve hot.


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5. Italian Pasta Salad

Ingredients:

1 1/2 cups bowtie or corkscrew pasta

1 cup broccoli, chopped small

1 12 ounce can water-packed artichoke hearts, drained and chopped1 purple onion, diced1 red or yellow bell pepper, diced

1 12 oz. can green beans, diced

1 -2 tomatoes, diced

1/3 cup sliced black olives2 Tbsp. chopped fresh basil

1 cup fat-free vegan Italian salad dressing

Sea salt and pepper to taste

Preparation:

1) Cook the pasta according to package directions in salted water. Drain and allow

to cool.

2) Lightly steam the broccoli, until just tender.3) In a large bowl, toss together the pasta, broccoli and remaining ingredients and

season to taste with salt and pepper.4) Allow to marinate in the refrigerator at least one hour before serving. Toss again

before serving.


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6. Curried Split Pea and Potato Soup

Ingredients:

16 oz. green split peas, dried

10 cups water1 onion, chopped

1 tsp. garlic powder


1 tsp. curry powder

1/2 tsp. pepper1/2 tsp. salt

1 bay leaf2 large carrots, chopped

3 medium potatoes, chopped2 stalks celery, chopped

Preparation:

1) In a large saucepan, combine the split peas, water, onion and spices. Simmer,

uncovered, for 1 hour.2) Stir in the carrots, potatoes and celery. Simmer, covered, stirring occasionally,for an additional 45 minutes, or until the soup reaches desired thickness. Remove

bay leaf.

3) Puree in a blender or food processor. Reheat before serving.


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6. Raw Eggless Egg Salad

Ingredients:

1 Y2 pounds tofu, firm

Y2 cup eggless mayonnaise (Nasoya Nayonnaise is my favorite!)

2 red bell peppers, chopped finely4 scallions (White and green parts), chopped finely1 small carrot, finely shredded

3 Tbsp. chopped fresh parsley

2 stalks celery, finely chopped

1 tsp. onion granules1/4 tsp. turmeric

4 tsp. pickle relish

1 Y2 Tbsp. prepared mustard

1 Y2 tsp. sea salt

1 Y2 tsp. garlic powder

Black pepper, to taste

Add dill to taste

Preparation:

1) In a large bowl, mash tofu with a fork or potato masher (alternatively, you maywish to finely cube the tofu).

2) Add remaining ingredients and mix well.

3) The resulting savory treat is wonderful as a sandwich spread, served on crackers,

or as a side salad.


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8. Tres Bean Chilli

Ingredients:

1 orange bell pepper, seeded and cut into 1/2-squares

1 red bell pepper, seeded and cut into 1/2-squares

1 yellow bell pepper, seeded and cut into 1/2-squares1 yellow onion, coarsely chopped2-3 cloves garlic, finely chopped

3-4 Tbsp. water for sauting

1/4 tsp. cayenne pepper

1 tsp. ground coriander1 tsp. ground cumin


2 Tbsp. chili powder

3 medium tomatoes, peeled and chopped (Or one 16-ounce can diced tomatoes)

1 can kidney beans, drained and rinsed

1 can black beans, drained and rinsed

1 can pinto beans, drained and rinsed1 can corn, drained (Or 1-1/2 cups frozen corn, thawed)

Salt and freshly ground pepper, to taste

Water or tomato juice as needed

1/2 cup chopped fresh cilantro leaves or fresh parsley (Optional)

Squeeze lime juice to taste (Optional)

Preparation:

1) Heat up the few tablespoons of water in a heavy 4-quart saucepan over mediumheat. This is to replace the oil that is often used for sauting.

2) Add the bell peppers, onion, garlic, oregano, chili powder, cayenne, coriander,

and cumin, and cook, stirring, for 5 minutes.

3) Stir in the tomatoes, the canned corn, and all the beans, and bring to a boil. Add a

little water as needed.

4) Lower the heat and simmer for 30 minutes, adding water or tomato juice as

needed if too much liquid evaporates.

5) Season with salt and black pepper, and stir in the cilantro or parsley.6) Serve in shallow bowls.


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9. Mexican Bean Spread

Ingredients:

1/2 oz. raw pumpkin seeds

16 oz. cooked pinto beans

4 oz. diced green chillies1 tsp. chili powder1/4 tsp. sea salt

1/4 tsp. liquid smoke flavouring

Preparation:

1) In a medium-small wide bowl, weigh pumpkin seeds, pinto beans, and green

chilies. Transfer them to a food processor.

2) Add chili powder, salt, and liquid smoke flavor. Process until almost smooth.

3) Add water if needed.

4) Serve with raw veggies or baked tortilla chips, or flax crackers.

* You can use pine nuts instead of pumpkin seeds, or omit both.

* If you want to use canned beans, you will need 2 15 oz. cans, rinsed and drained.


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10. Raw Vegan Ceviche

Ingredients:

1 cup corn (Do not cut it up, just put it in the bowl)

1 cup butternut squash

1 cup cauliflower

1/2 of a red bell pepper with seeds removed

2 Roma tomatoes1 Carrot

1 Plum

2 Celery stalks1 Onion

3 Garlic cloves

1 Larger grapefruit

Preparation:

1) Cut each vegetable or fruit, by hand or with the food processor, in to very small

pieces. The pieces should be about the size of a corn kernel.2) Put all chopped veggies in a large bowl and add: 1/2 tsp. each salt, black pepper,

cumin and paprika.

3) Add juice of one large pink grapefruit.

4) Stir well keep covered in the fridge 4-6 hours or more.


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11. Raw Vegan Falafel

Ingredients:

1 cup sunflower seeds

1 Tbsp. sesame seeds

1/2 cup corn kernels (Fresh/frozen)

1 large clove of garlic

1 small onion, chopped about a cup1/2 cup celery leaf (Or parsley/cilantro)1 Roma tomato

1/2 cup olives1 Tbsp. nutritional yeast (Optional)1/2 tsp. salt

1 Tbsp. dry dill

1 tsp. cumin

1 tsp. curry

A squeeze of lemon

Preparation:

1) Place all ingredients in food processor until it turns into a paste.

2) Mix well and form 1/4 cup balls. Makes about 15 balls.

3) Dehydrate at 145F, gently turning every two hours or so until they start to getcrispy on the outside.


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12. Raw Lettuce Wraps

Ingredients:

1/2 cup hemp seed

1/2 cup lemon juice

1 1/2 Tbsp. chopped ginger

1/4 cup green onions sliced

1/2Tbsp.redchilli1Tbsp.namashoyusauce

1 cup raw almond butter

1/2 head Savoy cabbage, shredded6 large collard green leaves or for a more mild flavor, romaine leaves

1 carrot

1 ripe mango1 handful cilantro leaves

1 handful torn basil leavesHimalayan sea salt

Preparation:

1) Cut the carrot into matchstick-size pieces. Cut the Mango lenthwise into strips,

about 1/4 inch (1 cm) thick.2) In a blender, puree the honey, lemon juice, ginger, red chili, and soy sauce. Add

the almond butter and blend at low speed to combine. You should get a ratherthick consistency. (You may add water if it needs to be thinner)

3) In a bowl, mix the almond butter dressing with the cabbage. The best and easiest

way is to do this with you hands or a large wooden spoon.

4) Place the collard leaf on a cutting board with the underside facing up. Then youput some of the cabbage mix on the leaf. Add some hemp seeds, a few sticks of

carrot, a few pieces of mango, and a few leafs of cilantro and, basil.

5) Roll it up and the spinach leaf, you might need to stick a cocktail stick in it to

hold. Do this for all the other spinach leafs until the ingredients are gone.


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13. Simple Carrot-Bean Soup

Ingredients:

3 cups water

1 Tbsp. unpasteurized miso paste

1 can or 15 oz. navy beans1/2 large onion4 medium carrots, chopped

1-1/2 cups frozen peas/carrots/corn (Any or all)

1 tsp. garlic powder 1

tsp. garam masala 1/2 tsp.fenugreek powder

1/4 tsp. crushed red pepper

1 tsp. tarragon leaf

1 tsp. cumin seedSalt to taste

1/2 tsp. coriander

2 Tbsp. olive oil

Preparation:

1) Put water, miso paste, onion, and carrots into a pot. Simmer for 5 minutes.2) Add beans, spices, frozen veggies, and oil.3) Simmer for 10 minutes.


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14. Curried Vegetable and Chickpea Stew

Ingredients:

2 cups onion, diced

1 cup green bell pepper, deseeded and diced

1 cup red bell pepper, deseeded and diced1 Tbsp. olive oil2 Tbsp. garlic, minced in garlic press

2 tsp. curry powder

2 tsp. ground cumin

1 tsp. ground corianderDash of cinnamon

3 tsp. sea salt

1 tsp. ground black pepper

3 cups sweet potato, diced

2 cups zucchini, quartered lengthwise and sliced

1 can or 15 oz. chickpeas, rinsed and drained

1 1/2 cups tomatoes diced1/2 cup vegetable stock or water

Lemon juice to taste

Preparation:

1) Saut all ingredients in skillet for 10-5 minutes or until vegetables are tender.


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15. Chickpea Burgers

Ingredients:

1 large red onion, thinly sliced

1/4 cup fat-free red wine vinaigrette

2 cans (15 oz. each) chickpeas or garbanzo beans, rinsed and drained1/3 cup chopped walnuts

1/4 cup toasted wheat germ

1/4 cup packed fresh parsley sprigs

2 eggs1 tsp. curry powder

Tomato sliced

1/2 tsp. pepper

1/3 cup vegan mayonnaise

2 tsp. Dijon mustard

6 sesame seed hamburger buns, split or whole romaine lettuce leaves6 lettuce leaves

Preparation:

1) In a small bowl, combine onion and vinaigrette; set aside.2) In a food processor, combine the chickpeas, walnuts, wheat germ and parsley;

cover and pulse until blended.

3) Add the eggs, curry and pepper; cover and process until smooth.

4) Shape into six patties.5) Place on a baking sheet coated with cooking spray.

6) Bake at 375 for 10-15 minutes or until firm.

7) Combine mayonnaise and mustard; spread over cut sides of buns.

8) Serve patties on buns with lettuce and tomato or wrap in lettuce leaf and reserved

onion mixture.

Makes 6 servings.


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16. Acorn Squash with Pineapple

Ingredients:

2 medium acorn, butternut, or delicate squash

1/3 cup pineapple juice


1/4 tsp. all spice

Dash of cinnamon (Optional)Salt and pepper

Preparation:

1) Preheat the oven to 350 degrees Fahrenheit.

2) Place the whole squash on a baking sheet lined with parchment paper or foil and

roast for 40-45 minutes, or until tender.3) Remove from the oven, allow to cool for 10 minutes, then cut in half horizontally.

4) Scoop out the seeds; reserve them to roast if youd like.

5) Divide the juice, oil, all spice, salt, and pepper among the halves and use a fork to

fluff and incorporate mixture into squash.6) E n j o y!


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17. Black Bean Fajitas

Ingredients:

1/2 cup each julienned sweet yellow pepper and red pepper

1 cup red onions julienned

1 can (15 oz.) black beans, rinsed and drained

4 low carb tortillas (6 inches), warmed or lettuce leaf for wrap

1 medium tomato, seeded and chopped

1/2 cup salsa1/2 cup shredded reduced-fat cheddar cheese or vegan cheese1/4 cup fat-free plain yogurt

Preparation:

1) Saute yellow and red pepper in a pan.

2) Add beans; cover and cook 1 minute longer or until heated through.3) Spoon 1/2 cupful down the center of each tortilla; top with tomato, salsa, cheese

and sour cream.

4) F ol d i n h al f.

Makes 4 servings.


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18. Raw Creamed Spinach Soup

Ingredients:

Y2 head spinach leaves

Y2 cucumber, peeled

1/4 cup water1 avocado

1 clove garlic

1 cup tomato

1 Tbsp. unpasteurized barley miso

Y2 tsp. saltY2 tsp. freshly cracked pepper

Dash chili powder1 Tbsp. lemon juice

1 Tbsp. cold pressed olive oil

Preparation:

1) Blend all ingredients until smooth.


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19. Kick-it-up Spicy Curry Lentils

Ingredients:

12 oz. red lentils (dry)

1 tsp. ginger root, diced and crushed

2 cloves garlic, minced

1 medium onion, diced

1 tsp. cumin powder1/2 tsp. turmeric1 tsp. garam masala


3 Anaheim chiles roasted, seeded, cored and diced2 cups of spinach

1 cup tomatoes, chopped

2 Tbsp. fresh coriander

1 tsp. salt

Preparation:

1) Heat oil in skillet.

2) Add garlic, onion, and turmeric and saut until the onion is transparent.3) Add ginger root, cumin, masala, and cayenne.

4) Add washed lentils and cover mixture with water.5) Add chiles, spinach, tomatoes and coriander.

6) Simmer over low heat for about 25 minutes.

7) Add salt just before serving.

Makes 4 servings.


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20. Mock Tuna Salad

Ingredients:

1 cup garbanzo beans (Canned or pre-cooked)

1 stalk celery, chopped

1/2 small onion, finely minced1-2 Tbsp. kelp flakes (Gives it a fishy flavor)Vegan mayonaise

Salt and pepper to taste

Preparation:

1) Mash the garbanzo beans.

2) Add remaining ingredients and mix well.

3) Can have as a side dish or on vegetables or salad.


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21. Zesty 3 Bean Salad

Ingredients:

1 3/4 cup or 15 oz. pinto beans, cooked

1 3/4 cup or 15 oz. black beans, cooked

1 3/4 cup or 15 oz. garbanzo beans, cooked

1 pound green peas, thawed

1 large orange, zest and juice2 Tbsp. Dijon mustard2 Tbsp. extra virgin olive oil

1 medium red onion, diced

1 medium hothouse cucumber15 oz. roasted bell peppers

1 clove minced garlic

1/3 cup flat leaf parsley, roughly chopped

3 Tbsp. balsamic vinegar

1 Tbsp. agave nectar or honey1/2 tsp. dried oregano

1/2 tsp. dried basil

Salt and pepper

Preparation:

1) Whisk together the orange zest and juice, mustard, oil, vinegar, salt and pepper in

a large bowl.

2) Dice the onion, cucumber, and roasted bell peppers and add to the bowel.

3) Mince the garlic, rough chop the parsley, and add to the salad.

4) Drain and rinse the beans and add along with the peas.

5) Stir and serve chilled.

* You can use other beans and it will be very tasty.


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22. Split Pea Soup

This wonderful soup is filling, packed with protein, brimming with fiber, low in calories

and fat, and freezes well.

Ingredients:

2 cups green split peas, dry uncooked

6 to 7 cups water or vegetable stock

1 medium-size yellow onion, diced

2 or 3 garlic cloves, pressed or minced

2 carrots, diced2 celery stalks, diced

1 tsp. dried marjoram

1 tsp. dried basil

1/2 tsp. dried parsley

1/4 tsp. ground mustard

1/4 tsp. black pepper

Salt and pepper, to taste

Preparation:

1) Rinse split peas, checking for any impurities, such as stones or residue.2) Place all ingredients except salt and pepper in a soup pot, and bring to a simmer.3) Cover loosely and cook until peas are tender, 1 hour or longer.

4) Check occasionally to make sure water has not completely evaporated. Heat

should be low-medium. A crock pot works very well for making this soup and

cook for 6-8 hours. Make sure theres enough water.5) The resulting soup should be thick and creamy, with the split peas quite broken

down and mushy.

6) Add salt and pepper to taste, and serve hot.

7) Can make creamy by blending in food processor.

Makes 4 to 6 servings.


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DINNER RECIPES

1. Garlic Ginger Tofu

Ingredients:

3 Tbsp. Rapeseed oil4 cloves garlic, minced or in garlic press2 Tbsp. green onion thinly sliced

1/2 ginger, minced maybe you can use garlic press

1 lime

1 Tbsp. soy sauce, or to taste1 lb. firm tofu

Preparation:

1) Heat oil in a wok or frying pan over medium heat. Stir in garlic and ginger, and

cook for 1 minute.2) Add tofu to the pan with soy sauce, and stir to coat. Cover, and continue cooking

for 20 to 30 minutes.

3) Squeeze lime juice and sprinkle green onion over tofu before serving.


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2. Steamed Green Beans with Tomato-Garlic Vinaigrette

Ingredients:

1 Tbsp. white wine vinegar

1/2 tsp. Dijon mustard

1/4 tsp. salt

1/8 tsp. freshly ground black pepperGarlic cloves, crushed and minced


1/2 cup seeded chopped tomato

1 tsp chopped fresh thyme

16 oz. or 1 pound green beans, trimmed

Preparation:

1) Combine first 5 ingredients in a medium bowl; slowly add oil, whisking to

combine.

2) Stir in tomato and thyme; let stand 10 minutes.3) Steam beans, covered, 7 minutes or until crisp-tender.

4) Cut into 2-inch pieces; add to tomato mixture, tossing gently to coat.


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3. Vegetable N Braised Tofu

Ingredients:

1 pound tofu firm silken style (Organic and non-gmo), cubed 1

1 tsp. Rapeseed oil

2 tsp. sesame oil, divided

1 cup whole water chestnuts, drained and sliced2 Tbsp. nama shoyu

3 Tbsp. green onions

2 tsp. fresh ginger, pressed in garlic press

2 tsp. fresh garlic, minced in garlic press

1/2 cup fresh shiitake mushrooms, stems removed1 cup fresh snow peas

1 cup water

Preparation:

1) Heat 1 tsp. rapeseed oil in pan and add cubed tofu.

2) Fry for about 5 minutes or until browned.3) Stir fry mushrooms, green beans, green onions, garlic, nama shoyu and ginger in

water and remaining oil for several minutes.4) Add chestnuts, tofu, and sesame seeds and saut 2-4 more minutes.

5) Serve with or without rice.


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4. Portobello Mushroom Burgers with Sun dried Tomato Aioli

Ingredients:

6 sun-dried tomatoes or in olive oil

1/4 cup hot water

2-3 cup chopped fresh basil2 Tbsp. minced garlic

1 cup vegan mayonnaise

3 Tbsp. olive oil

2 Tbsp. balsamic vinegar

2 Tbsp. tamari, nama shoyu, of bragg liquid aminos6 Portobello mushrooms, cleaned and dried

Whole grain buns or rollsLettuce, onion slices, tomato slices, vegan cheese as toppings.

Preparation:1) Rehydrate sun dried tomatoes in warm water for 15 min. or sun dried tomatoes in

olive oil are ready to go.

2) Food process, combine sun dried tomatoes and water, chopped basil, garlic, and

vegan mayonnaise, and process for 1 minute. Set aside.

3) In a small bowl, whisk together remaining chopped basil and garlic, olive oil,

balsamic vinegar, and tamari.4) Dip each mushroom in marinade and place on hot grill. Grill for 5 minutes and

flip with tongs. Grill an additional 4 to 5 minutes or until tender.

5) Serve on toasted bun with fresh vegetables on top and sun dried tomato aioli.


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5. Burrito of Black Beans

Ingredients:

1 Tbsp. onion, diced

1 3/4 cup or 15 oz. black beans

2 Tbsp. apple cider vinegar

Spices:

1 clove of garlic, minced

1/4 - 1/2tsp.cumin

1 tsp. cayenne pepper Black pepper, pinch

Toppings: 1 tomato, cubed

1 avocado, peeled and cubed

Preparation:

1) Strain and rinse black beans.

2) Mash, food process, or blend beans and onion into a puree.

3) Add apple cider vinegar. Add spices.

4) Remove from heat and cover.

5) Prepare toppings.6) Use a leaf of lettuce or tortillas to wrap up the bean.


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6. Garden Patch Gazpacho

Ingredients:

2 cups tomato vegetable juice low sodium

1 cup tomatoes, diced

Y2 cup carrots

1 cup cucumber, diced

2/3 bell peppers and color, deseeded and diced1/3 cup red onions, diced1/3 celery, diced

1/4 cup radishes, halved and thinly sliced

1/4 cup green onions, thinly sliced1/4 cup chopped fresh cilantro

1/4 cup chopped fresh parsley

1 jalapeno pepper, deseeded and diced

2 Tbsp. fresh lime juice or apple cider vinegar

1 Tbsp. olive oil

1 Tbsp. garlic, minced

1 tsp. chilli powder

Y2 tsp. ground cumin1-2 tsp. sea salt

1/4 tsp. ground pepperHot red pepper optional

Preparation:

1) Combine all ingredients and stir well.2) To speed up the chopping process, put all vegetables slightly chopped in food

processor and pulse until soup has reached desired chunkiness.

3) Cover and chill in refrigerator for 1-2 hours to allow flavors to blend.


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7. Broccoli Smothered in Black Bean Sauce

Ingredients:

1 large bunch broccoli

4 cups boiling water

2 cups kasha (Use buckwheat groats for a milder flavor)

1/2 tsp. salt1 1/2 oz. sundried tomatoes in oil

1/4 cup chopped onion

1 3/4 cup or 15 oz. black beans, cooked and drained

1/2 cup roasted red pepper

2 Tbsp. lemon juice2 Tbsp. tahini (Sesame seed butter)

1/2 tsp. chili powder1/4 tsp. ground cumin

1/4 tsp. ground coriander

1/4 cup chopped fresh cilantro

Preparation:

1) Cut off broccoli stems. Cut or break the tops into bite-sized florets. Peel the stemwith a sharp knife, then slice it into 1/2-inch thick rounds. Set aside.

2) Place kasha and salt into the water in a large saucepan. Cover and simmer forabout 10 minutes, or until all the liquid has been absorbed.

3) While kasha is cooking, combine and pure all the remaining ingredients in a foodprocessor or blender.

4) Just before you are ready to eat, steam broccoli over boiling water for about 5

minutes, or until it is bright green and just tender.

5) Place a small portion of kasha on each serving plate, then top with steamedbroccoli and black-bean sauce.


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8. Zesty Tofu and Vegetables

Ingredients:

2 to 3 cups cubed summer squash (Zucchini, crookneck, or scallop)

1 onion, cut into chunks

1 red bell pepper, seeded and cut into large pieces2 cups small mushrooms2 tomatoes, cubed

1/2 pound very firm tofu, cut into 1-inch cubes

1 Tbsp. Spike, Schilling Garlic and Herb, or other seasoning mix

Olive oilRisotto, polenta, or pasta

Preparation:

1) Saut the vegetables and mix in tofu cubes. Use water in pan if you need more

liquid to saut.

2) Spread the cooked vegetables over Risotto, Polenta, or pasta, and top with fresh

tomato wedges.


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9. 3 Bean Bonanza Chili

Ingredients:

2 Tbsp. olive oil

1 green pepper, coarsely chopped

1 cup onion, chopped

2 1/2 cups whole tomatoes, chopped

1 cup vegetable broth4 tsp. chili powder

1 jalapeno (Optional) seeded and chopped

1 tsp. garlic powder

1 tsp. ground cumin seed

1 tsp. oregano1 tsp. basil leaf

2 tsp. sugar 1/2 tsp. salt 1/2 tsp.

seasoned (or black) pepper


1 3/4 cups or 15 oz. red kidney beans, cooked

1 3/4 cups or 15 oz. white northern or pinto beans, cooked

Preparation (Makes 6 servings):

1) Heat the olive oil in a large skillet on medium heat, and add the green pepper and onion.

2) Cook for at least 5 minutes, stirring often while you do the next few steps, but do not let

them get brown.

3) Cut the whole tomatoes into small pieces, and put them (including the juice) into a dish.

4) Stir all of the spices into the skillet.

5) Drain and rinse the beans.

6) Add all remaining ingredients and bring to a mild boil.7) Reduce heat to a simmer and cook for at least 30 minutes.

8) Garnish with fresh chopped onion and shredded cheese if desired.

If the onion starts to brown too quickly, turn down the heat on the skillet and add a little

water to slow things down.

For some reason, using a can of diced tomatoes instead of the chopped whole tomatoes doesnot come out as well.

The longer you cook the chili, the more the flavors will blend (up to about an hour).


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10. Spaghetti Squash Salad

Ingredients:

Whole Spaghetti Squash, cooked and removed from shell

1/4 cup carrots, grated

1/4 cup fresh mushrooms

1/4 cup red bell peppers

8 oz. black beans

1/4 cup green bell peppers

1/4 cup pumpkin seeds, raw

1/4 cup fresh/frozen corn

Dash of chilli powderSea salt

Topping- plain yogurt and salsaLow carb tortilla

Preparation:

1) Heat all ingredients together on the stove.

2) Place in tortilla and top with plain yogurt and salsa.


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11. Basmati Spinach Stew

Ingredients:

1 Tbsp. Canola oil

1 1/2 tsp. ground coriander

1 tsp. ground mustard

1 tsp. ground cumin1/2 tsp. black pepper

1 tsp. ground ginger


1 14 oz. can coconut milk (Don't use the "light" version)

4 cups water1 cup basmati rice

1 16 oz. package firm tofu2 carrots, peeled and sliced into half rounds

1 10 oz. package frozen spinach

Salt and pepper to taste

Preparation:

1) Saut carrots and spices for 3-5 minutes.

2) Add the water and coconut milk and bring to a gentle boil.

3) Add the basmati rice and tofu and reduce heat to simmer.4) Cook for 10 minutes.

5) Defrost the spinach and squeeze out the extra water.

6) After 20 minutes of cooking the rice should be looking more or less done. If not,

cook for a while longer.7) Add the spinach and cook for another 3-5 minutes to heat it up.

8) Take the pot off the heat and let sit for 5 minutes.

9) Add salt and pepper to taste.


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12. Asparagus N Squash Tofu Stir-Fry

Ingredients:

1/2 tsp. agave nectar or honey

1-1/4 cups vegetable broth

4 tsp. nama shoyu, braggs amino acids

2 tsp. minced fresh gingerroot, divided

3 tsp. canola oil, divided

1 cup onions

1 lb. fresh asparagus, trimmed and cut into 1-inch pieces

1 medium yellow summer squash, halved and sliced2 green onions, thinly sliced

1 package (14 oz.) extra-firm tofu, drained and cut into 1/2-inch cubes

1/4 tsp. salt1/4 tsp. pepper

2 cups hot cooked brown rice

2 Tbsp. sliced almonds, toasted

Preparation:

1) In a large nonstick skillet or wok, stir-fry 1 teaspoon ginger in 1 teaspoon oil for 1

minute.

2) Add asparagus; stir-fry for 2 minutes. Add squash; stir-fry 2 minutes longer. Add

onions; stir-fry 1 minute longer or until vegetables are crisp-tender. Remove andkeep warm.

3) In the same pan, stir-fry tofu, salt, pepper and remaining ginger in remaining oil

for 7-9 minutes or until lightly browned. Remove and keep warm.

4) Stir in vegetable broth and sweetener and add to the pan. Bring to a boil; cook and

stir for 2 minutes or until thickened.

5) Add asparagus mixture and tofu; heat through.

6) Serve with rice; sprinkle with almonds.

Makes 4 servings.


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13. Zesty Grilled Seitan Recipe

Ingredients:

1/4 cup white wine

1/4 cup apple cider vinegar

Zest and juice from one limeDash salt and pepper to taste

2 Tbsp. olive oil1 lb. seitan

Preparation:

1) Whisk together all ingredients except for the seitan.

2) Marinate the seitan in the mixture for at least 45 minutes.

3) Grill over hot coals, turning once and brushing with extra marinade as desired.

4) Add to grilled vegetables or on top of a fresh salad.


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14. Sesame Adzuki Beans

Ingredients:

1/2 cup dry adzuki beans

1/4 cup tahini

1 Tbsp. soy sauce

Water for cooking the beans

Preparation:

1) Soak the beans overnight in 2 cups of water. Drain off the water and transfer the

beans to a saucepan.

2) Add 1.5 cups water to the beans. Bring to a boil over medium heat. Reduce to a

simmer and simmer until the beans are soft (depending on your beans 45 minutes

to an hour).

3) Drain off any remaining water and stir in the tahini and soy sauce.

Makes 2 -4 servings.


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15. Taco Soup

Ingredients:

1 large onion, chopped

1 package low sodium natural taco seasoning

2 cups whole kernel corn, fresh cut of the cob

1 3/4 cups or 15 oz. black beans, cooked, undrained1 3/4 cups or 15 oz. great northern beans, undrained

1 3/4 cups or 15 oz. fat free vegetarian refried beans

1 cup diced tomatoes

1 cup salsa

Toppings (Avocado, cilantro, vegan cheese)

Preparation:

1) Saute the onion until soft in a large pot sprayed with nonstick cooking spray.2) Add the other ingredients to the pot and simmer for 30-40 minutes.

Makes 15 cups.


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16. Grilled Stuffed Chili Rellenos or Green Bell Peppers

Ingredients:

6 large poblano chiles or red/green bell peppers

2 Tbsp. olive oil

1 medium onion, finely chopped

2 cloves garlic, finely chopped

2 jalapenos, seeded and chopped

1/2 red bell pepper, finely chopped1/2 cup chopped fresh cilantro1 tsp. ground cumin

3 1/2 cups or 28 oz. vegetarian baked beans, drained1-3 tsp. hot sauce, to taste

12 oz. Pepper Jack or Monterey Jack cheese or vegan cheese, coarsely grated

Salt, to taste

Freshly ground black pepper, to taste

Preparation:

1) Cut poblano chiles in half lengthwise to create a boat for filling and scrape out

seeds.

2) Heat 2 tablespoons olive oil in a nonstick skillet. Add onion, garlic, jalapenos, red

bell pepper, cilantro and cumin, and cook over medium heat until golden brownfor about 4 minutes.

3) Remove pan from heat and stir in baked beans, hot sauce and 8 ounces of cheese.

Add salt and pepper to taste. Spoon the mixture into the hollowed chiles andsprinkle with remaining cheese.

4) Set up grill for indirect grilling and preheat to medium. Arrange the chillies on thegrill away from the heat.

5) Cook until chillies are tender and cheese is browned and bubbling, about 30 to 40

minutes.

Makes 6 8 servings.


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17. Black Bean Burgers

Ingredients:

1/2 onion, diced


1/2 cup whole wheat flour

2 slices bread, crumbled1 tsp. garlic powder1 tsp. onion powder

1/2 tsp. seasoned salt

Salt and pepper to tasteOil for frying

Whole grain bun or bread

Preparation:

1) Sautee the onions till soft, about 3-5 minutes.2) In a large bowl, mash the beans until almost smooth. Add sauteed onions and the

rest of the ingredients, except the oil, adding the flour a few tablespoons at a time

to combine well. Mixture will be thick.

3) Form bean mixture into patties, approximately 1/2 inch thick and fry patties in a

small amount of oil until slightly firm. Make veggie burgers and enjoy!

Makes 6 servings.


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18. Penne Pasta & Beans

Ingredients:

3 1/2 cups crushed tomatoes

1 cup chopped red bell pepper

1/2 cup chopped onion

1 jalapeno pepper, seeded and chopped3 garlic cloves, minced1 Tbsp. olive oil

1 3/4 cup or 15 oz. cannelloni beans, rinsed and drained

1-3 Tbsp. minced fresh cilantro1 tsp. cider vinegar

1 tsp. agave nectar

1 tsp. salt

1/8 tsp. pepper

5 cups hot cooked gluten free penne pasta

Preparation:

1) In a large skillet, saut the green pepper, onion, jalapeno and garlic in oil for 5

minutes or until tender.

2) Add tomatoes; bring to a boil. Simmer, uncovered, for 10 minutes.3) Stir in the peas, cilantro, vinegar, sugar, salt and pepper; simmer 10 minutes

longer.

4) To ss w ith p a sta .

Makes 6 servings.


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19. Bean Tacos

Ingredients:

1 medium onion, chopped

2 garlic cloves, minced

1 Tbsp. olive oil

4 cups (32 oz.) black beans, rinsed and drained1 Y2 cup diced tomatoes

Y2 cup (4 oz.) chopped green chilies

1 Tbsp. chili powder (Or purchase a natural taco seasoning to replace chilli, cumin,

oregano, salt, garlic powder)

1 tsp. ground cumin1 tsp. dried oregano

1/2 tsp. salt1/4 tsp. garlic powder

1/4 tsp. pepper

8 low carb tortillas (6 inches), warmed

1/2 cup shredded reduced-fat cheddar cheese or vegan cheddar cheese

1 large ripe avocado, peeled and sliced

Fresh cilantro to top, chopped

Preparation:

1) In a nonstick skillet, saute onion and garlic in oil until tender.

2) Stir in the beans, tomatoes, chilies and seasonings. Bring to a boil. Reduce heat;

simmer, uncovered, for 3-5 minutes or until mixture begins to thicken.

3) Spoon about 1/2 cup off center on each tortilla; sprinkle with cheese.

4) Fold one side of tortilla over filling.

5) Garnish with avocado and chopped cilantro.

Makes 8 servings.


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20. Curried Tofu Stir-Fry

Ingredients:

1/4 cup nama shoyu sauce or Braggs Amino Acid

2 Tbsp. cornstarch

1-1/2 tsp. curry powder1 tsp. minced fresh ginger root

1/2 tsp. salt

1/2 tsp. honey or agave

1/2 tsp. chili powder

1/2 tsp. crushed red pepper flakes1 package (16 oz.) firm tofu, drained and cubed

2 tsp. sesame oil

1 medium sweet yellow pepper, julienned1/2 pound sliced fresh mushrooms

1 tbsp. peanut butter

1 can (14 oz.) light coconut milk

1 cup matchstick-cut carrots

8 green onions, cut into 1-inch pieces

4 cups shredded cabbage

4 plum tomatoes, chopped

3 cups hot cooked brown rice

Preparation:

1) In a small bowl, combine the first 10 ingredients; set aside.

2) In a large nonstick skillet or wok coated with cooking spray, stir-fry tofu in oil for2-3 minutes or until heated through. Remove and keep warm.

3) In the same pan, stir-fry yellow pepper for 1 minute. Add mushrooms and onions;stir-fry 2 minutes longer. Add cabbage and tomatoes; stir-fry for 2 minutes.

4) Stir coconut milk mixture and add to skillet; bring to a boil.

5) Return tofu to skillet. Cook and stir for 1-2 minutes or until thickened and

vegetables are crisp-tender.

6) S er v e w i th r ic e .

Makes 6 servings.


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21. Spinach Fettuccine with Tomato Basil Bean Sauce

Ingredients:

6 oz. uncooked vegan spinach fettuccine

1 small green pepper, chopped

1 small onion, chopped1 Tbsp. olive oil

2 cups pasta sauce (no high fructose corn syrup)

1 3/4 cup or(15 oz.) black beans, rinsed and drained

2 Tbsp. minced fresh basil or 2 tsp. dried basil

1 tsp. dried oregano1/2 tsp. fennel seed

1/4 tsp. garlic salt

Dash pepper1/2 cup (4 oz.) shredded part-skim mozzarella cheese or vegan mozzarella cheese

Preparation:

1) Cook fettuccine according to package directions.

2) Meanwhile, in a large saucepan, saut green pepper and onion in oil until tender.

3) Stir in the pasta sau

Date post:	07-Apr-2018
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101 Vegan Recipes Vegetarian Food Plan

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