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Table of Contents
Easy Overnight Buckwheat Parfait............................................................................... 1
Maple Millet A La Crockpot .......................................................................................... 2
Crunchy Granola .......................................................................................................... 3
Raw Almond Milk ......................................................................................................... 4
Quinoa Pancakes ......................................................................................................... 5
Pineapple Fried Quinoa (in a Boat!) ............................................................................. 6
Vegetarian Chili ............................................................................................................ 8
Mushroom Nut Roast ................................................................................................... 9
Vegan Shepherds Pie ............................................................................................... 10
Cashew Red Pepper Roast........................................................................................ 12
Butternut Squash Soup .............................................................................................. 13
Kale Soup with Cashew Cream ................................................................................. 14
Hot Beet Borscht ........................................................................................................ 15
Detox Tabbouleh ........................................................................................................ 16
Glow Kale Salad......................................................................................................... 17
Diakon-Carrot Salad................................................................................................... 18
Cilantro Hummus ....................................................................................................... 19
Basic Hummus ........................................................................................................... 20
Tofu Sour Cream ........................................................................................................ 21
Vegan Caesar Dressing ............................................................................................. 22
Raw Lemon Drops ..................................................................................................... 23
Pineapple Bars ........................................................................................................... 24
Raw Chocolate Almond Fudge .................................................................................. 25
Oil Free Chocolate Zucchini Walnut Muffins .............................................................. 26
Date and Prune Squares............................................................................................ 27
Vegan Sweet and Sour Meatballs .............................................................................. 28
Vegan Coconut Cranberry Scones ............................................................................ 29
How to Plan a Vegetarian Diet ................................................................................... 30
Vegetarian Facts ........................................................................................................ 31
The Worlds Longest-Lived and Happiest People ...................................................... 31
Hidden Animal Ingredients in Foods .......................................................................... 32
12 Fruits and Veggies With The Most Pesticides (2013 Dirty Dozen) ....................... 34
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Crunchy Granola
Ingredients:
4 cups organic rolled oats
cup natural bran
cup wheat germ
cup sesame seeds
1 tsp cinnamon
tsp ground nutmeg
cup raw cane sugar
1
3 cup agave nectar
1
3 cup sunflower oil
1 cup raisins
cups dried fruits (i.e. chopped dates, apples, shredded coconut, raw sunflower
seed, raw pumpkin seeds, cranberries, blueberries, chopped nuts, slivered almonds,
banana bits, etc.)
Instructions:
1. Mix together the oats, bran, wheat germ, sesame seeds, cinnamon, nutmeg,
and cane sugar in a large mixing bowl.
2. In a separate bowl, mix together the agave nectar and the sunflower oil.
3. Combine the two mixtures together, stirring well.
4. Line the bottom of a cookie sheet with parchment paper and spread on the
mixture.
5. Bake at 300F for 30-35 minutes, making sure to stir every 5-10 minutes as not
to burn the granola.
6. When the granola mixture is golden, remove from oven. Cool slightly and then
stir in the raisins and dried fruits.
7. Store any leftovers in refrigerator.
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Quinoa Pancakes
Ingredients:
1 cup cooked cold quinoa
cup all organic flour
2 tsp baking powder
tsp sea salt
2 tbsp coconut oil+ more for frying
cup almond milk
Optional: 2 tbsp pure maple syrup, agave nectar
Instructions:
1. Mix the baking powder, flour, and salt together, and then combine with quinoa.
2. In a separate bowl, whisk together 1 tbsp coconut oil, milk, and maple syrup.
3. Combine the two mixtures, whisking lightly to create a batter.
4. Lightly coat a large non-stick skillet with 1 tbsp coconut oil. Heat over medium
heat.
5. Drop the batter into the skillet, approximately cup at a time. Cook until bubbles
start to appear on the top (about 2 minutes).
6. Flip the pancake over, pressing lightly, and cook until undersides are golden.
7. Serve with warm maple syrup or agave nectar.
Adapted from the Toronto Star
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2.
3.
4.
Coat a large frying pan with 1 tbsp olive oil and place on stove in medium heat.
Once the frying pan is heated, add the tofu (dry out as much as possible first).
Allow the tofu to sizzle until slightly brown (about 1 minute per side).
Add the tamari and maple syrup with a generous layer of black pepper. Cook
on high heat for 2 minutes on both sides.
Add the shiitake mushrooms and cup red onion. Cook until the vegetables
are tender. Remove the tofu from the pan and set aside.
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Vegetarian Chili
Ingredients:
2 tbsp extra virgin olive oil
1 cups chopped yellow onion
1 cup chopped organic red bell pepper
2 tbsp minced garlic
2-3 Serrano peppers, stemmed, seeded, and minced
1 medium organic zucchini ends trimmed and cut into small dice
2 cups fresh corn kernels (about 3 ears of corn)
1 pounds Portobello mushrooms (about 5 large) stemmed, and cubed
2 tbsp chili powder, 1 tbsp ground cumin, tsp cayenne
4 large organic tomatoes, peeled seeded and chopped
3 cups cooked black beans
15 ounce tomato sauce
1 cup vegetable stock or water
cup chopped fresh cilantro leaves
cooked brown rice, vegan sour cream, diced avocado, chopped green onions
Instructions:
1. In a large pot, heat oil over medium-high heat. Add the onions, bell peppers,
garlic, Serrano peppers and cook, stirring until soft for about 3 minutes.
2. Add the zucchini, corn, mushrooms, and cook, stirring until soft and the veggies
give off their liquid and start to brown around the edges, about 6 minutes.
3. Add the chili powder, cumin, salt, and cayenne, and cook, stirring until fragrant,
for about 30 seconds.
4. Add the tomatoes and stir well.
5. Add the cooked beans, tomato sauce and vegetable stock, stir well and bring to
boil.
6. Reduce heat to med-low simmer, stirring occasionally for about 20 minutes.
7. Remove from heat and stir in the cilantro. Adjust the seasoning, to taste.
To Serve:
Place cup of brown rice on bottom of bowl, ladle chili into the bowl over the rice,
top with a dollop of Vegan sour cream, spoonful of diced avocado and chopped
green onions.
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Instructions:
1. Preheat oven to 350F
2. In a pot boil water and add millet. Turn heat down and simmer for 20-30
minutes, add quinoa and buckwheat, stir and simmer over low heat for 30
minutes.
3. Let cool to room temperature. Crumble this 3-graim mixture in the pot and add
rest of ingredients to taste.
4. Meanwhile boil potatoes until tender. Drain some water, add milk, oil and mix
until creamy.
5. Saut onions and add the rest of vegetables one by one. Slowly add the
vegetable broth as needed. Thicken vegetables with flour or oats.
6. Press bottom layer into an oiled casserole.
7. Layer vegetable mixture on top of bottom layer.
8. Spread mashed potatoes evenly on top and bake at 350F until golden brown.
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Detox Tabbouleh
Ingredients (salad):
1 large cauliflower leaves removed
1 pint (1 cups) grape or cherry tomatoes
1 cups fresh parsley, minced
1 cups celery, finely chopped
cup cilantro, minced
2-4 green onions, thinly sliced
2 tbsp hulled hemp seeds
Ingredients (dressing):
1
3 cup organic lemon juice
2 tbsp extra virgin olive oil
1 tbsp pure maple syrup (or other liquid sweetener)
tsp fine grain sea salt or Herbamare seasoning salt
1 clove garlic, crushed (optional)
Instructions:
1. If using a food processor, use the grate blade attachment. Drop the cauliflower
florets into the machine to grate. If using a box grater, quarter the cauliflower
and grate each piece until just the stem is left. Scoop into a large bowl and
discard leftover stem pieces.
2. Stir in the rest of the veggies (tomatoes, parsley, celery, cilantro, and green
onions).
3. Whisk together the dressing in a small bowl. Pour over the salad and toss to
combine, adjusting salt and seasonings. Serve immediately or place it in the
fridge for a few hours for the flavors to develop.
4. Sprinkle with Hemp Heart seeds.
Taken from Oh She Glows www.ohsheglows.com
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Diakon-Carrot Salad
Ingredients:
1 daikon, peeled
tsp sea salt
1 carrot
tbsp ginger, grated and peeled
1 tsp unseasoned rice vinegar
2 tsp fresh lime juice
cup olive oil
1 tsp toasted sesame oil
1 tsp white sesame seeds
1 tsp black sesame seeds
Instructions (Dressing):
1. Whisk the ginger, vinegar, lime juice and salt in a large bowl. Slowly whisk in
the olive oil and sesame oil until blended.
2. Toast the sesame seeds in a skillet over medium heat, tossing occasionally,
until the white seeds are golden, for about 5 minutes. Add 1 tsp of each type of
sesame seed to the dressing.
Instructions (Salad):
1. Peel the daikon with a peeler. Toss daikon with the salt in a colander; then let it
drain in the sink, tossing occasionally, for about 15 minutes. Meanwhile, shave
the carrots into ribbons with the peeler.
2. Toss the daikon and carrots with the dressing and season with salt.
3. Top with the remaining sesame seeds.
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Cilantro Hummus
Ingredients:
2 cups cooked chickpeas
2 cloves garlic, pressed
3 tbsp tahini
2 tbsp water (or more if needed)
1 freshly squeezed lemon juice
2 cups organic cilantro (fresh)
tsp sea salt or Herbamare seasoned salt
2 tbsp extra virgin olive oil
Instructions:
1. Place chickpeas, garlic, and cilantro in a food processor. Pulse a few times to
break up the chickpeas.
2. Add the remaining ingredients and process until smooth.
3. Add more water if mixture is too thick.
4. Pour into a serving dish and drizzle with olive oil.
5. Serve as a dip with raw veggies
.
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Basic Hummus
Ingredients:
2 cups of cooked chickpeas
2 cloves of freshly pressed garlic
1 tbsp Tahini
1 lemon squeezed
1 tsp dried parsley
1 tsp paprika
tsp sea salt, pinch of black pepper or pinch of cayenne
cup extra virgin olive oil
Instructions:
1. In food processor combine the chickpeas, garlic, tahini, lemon juice, parsley,
paprika, salt, black pepper or cayenne. Pulse until combined.
2. With the processor running, slowly add the oil through the feed tube, pulsing
until the mixture is smooth.
3. Add small amounts of water if necessary.
4. Pour into a serving dish and drizzle with olive oil and a sprinkle of paprika.
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Pineapple Bars
Ingredients (Crust):
cup unsweetened coconut (shredded)
cup raw almonds
2
3 cup whole wheat flour or cup rolled oats
2 tbs honey (or 2 tbs brown sugar with 2 or 3 tbs water)
pinch of salt
Ingredients (Pineapple Filling):
cup organic cornstarch
cup orange juice
1 cup pineapple juice
1 cup coconut milk
Brown sugar to taste
2 tbs. lemon juice
Pinch of salt
Instructions (Crust):
1. Place coconut and almonds in food processor and chop until fine.
2. Add flour, salt, and lastly, honey. Mix well.
3. Put in pan and pat down.
4. Bake at 350F for 10 minutes.
Instructions (Pineapple Filling):
1. In a saucepan, dissolve cornstarch in orange juice.
2. Place on low and add other ingredients. Slowly bring to boil (it will thicken).
Take off heat and pour on crust.
3. Garnish with shredded coconut.
4. Place in refrigerator to cool and thicken.
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Vegetarian Facts
Did You Know?
Flexitarians are people who eat vegetarian meals most often but still enjoy meat
occasionally. Many people choose this increasingly popular lifestyle because of their
growing concern for the environment, since they believe that raising animals for the
sole purpose of using their meat as food is an inefficient, planet-harming process.
While animals eat large quantities of grain, they only produce small amounts of meat,
dairy products or eggs in return. In fact, it can take up to 7 kg (16 lb) of grain to
produce just 500 g (1 lb) of meat.
Choosing a diet based on vegetables, beans and grains is less harmful to the food
supply and to the earth, and cutting back on meat consumption is one way many
environmentalists help protect the planet.
Taken from www.canadianliving.com
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What It Is
Where You Find It
The protein component of egg Processed foods
whites
Small, silver-colored fish
Worcestershire sauce,
Anchovies
Caesar salad dressing
Butter, suet, lard
Cookies and crackers,
Animal shortening
beans, flour tortillas, readymade piecrusts
Red coloring made from a
Bottled juices, colored
Carmine (carmine
pasta, some candies,
cochineal or carminic ground-up insect
frozen pops
acid)
A milk protein
Dairy products and some
Casein (caseinate)
soy cheeses.
Protein from bones, cartilage, Marshmallows, yogurt,
Gelatin
tendons, and skin of animals frosted cereals, gelatincontaining desserts
Baked goods, soft drinks,
Glucose (dextrose) Animal tissues and fluids
(some glucose from fruits)
candies, frosting
Glycerides (mono-, Glycerol from animal fats or Processed foods
di-, and triglycerides) plants
Gelatin from the air bladder of Alcoholic beverages, some
Isinglass
sturgeon and other freshwater jellied desserts
fish
An acid formed by bacteria
Cheese, yogurt, pickles,
Lactic acid
acting on the milk sugar
olives, sauerkraut, candy,
lactose
desserts, fruit preserves
Culture medium for souring
Lactose (saccharum Milk sugar
milk and in processed foods
lactin, D-lactose)
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Ingredient
Lactylic stearate
Lard
Lecithin
Lutein
Oleic acid (oleinic
acid)
Pepsin
Stearic acid
(octadecanoic acid)
Suet
Tallow
Vitamin A (A1,
retinol)
Vitamin B12
Vitamin D3
Whey
What It Is
Salt of stearic acid (see
stearic acid)
Fat from the abdomens of
pigs
Phospholipids from animal
tissues, plants, and egg yolks
Deep yellow coloring from
marigolds or egg yolks
Animal tallow
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12 Fruits and Veggies With The Most Pesticides (2013 Dirty Dozen)
The Environmental Working Group (EWG) is out with an annual "Shoppers Guide to
Pesticides" report. This includes The Dirty Dozen, a list of the fruits and vegetables
likely to contain the highest amounts of pesticide residue. It also features the Clean
15, a list of fruits and vegetables least likely to contain pesticides.
How this helps: Choose organic produce when buying anything listed on The Dirty
Dozen. As the EWG says, "The health benefits of a diet rich in fruits and vegetables
outweigh the risks of pesticide exposure."
The Dirty Dozen for 2013:
1. Apples
5. Grapes
9. Potatoes
6. Hot peppers
10. Spinach
2. Celery
3. Cherry tomatoes
7. Nectarines
11. Strawberries
4. Cucumbers
8. Peaches
12. Sweet bell peppers
Dirty Dozen Plus: Kale/collard greens and Summer squash
The Clean Fifteen for 2013:
1. Asparagus
2. Avocados
3. Cabbage
4. Cantaloupe
5. Sweet corn
6.
7.
8.
9.
10.
Eggplant
Grapefruit
Kiwi
Mangoes
Mushrooms
11.
12.
13.
14.
15.
Onions
Papayas
Pineapples
Sweet peas
Sweet potatoes
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