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About Kardena Pauza
Hi! My name is Kardena Pauza, and I’m a personal trainer and certified nutrition expert. In 2003 I completely changed my life by adopting a meat-free diet. And since then, I’ve been living the vegetarian lifestyle and loving it. At first I made many common vegetarian eating mistakes, but since then I’ve developed a simple, high-energy diet meal plan that has helped me build the body of my dreams. And I’m here to show you how to do it as well. Once you get started with a meatfree diet (and even dairy-free and egg-free), you’ll be amazed at how much mental and physical energy you can have all day long. You’ll no longer feel sluggish or tired after eating big heavy meals. You won’t fall asleep at your desk. You won’t 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 diet and 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 you’ll 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 Pauza Author,
Table of Contents Smoothies ............................................................................................................... .pg. 4 Desserts .................................................................................................................................pg. 11 Breakfast............................................................................................................... .pg. 27 Lunch .................................................................................................................... pg. 44 Dinner................................................................................................................... .pg. 67
SMOOTHIE RECIPES 1. Banana Carob Smoothie You’ll love this yummy smoothie that tastes similar to a chocolate-banana shake. And if you didn’t know what carob is, it’s a great, healthy substitute for chocolate. Of course, if you 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 preferably 1 1/2 Tbsp. carob powder 1 Tbsp. maple syrup or agave nectar 1/2 tsp. vanilla Dash of cinnamon Add 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 You’ll 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 soaked 1 Tbsp. cacao powder 1/8 cup white raisins Dash of cayenne Pinch sea salt
coconut. sunflower. and nuts in 2-3 cups of water first preferably.VegetarianFoodPlan. spinach. raw sunflower seeds 4-6 raw Brazil nuts or 4-8 soaked raw almonds 1 Tbsp. Marvellous Mango Ingredients: 2-3 tsp. ground up sesame seed 6. coconut butter or oil 1 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. Mango Delight’ Smoothie Ingredients: 1 cup organic almond milk 1 large fresh mango (peeled) or frozen 1 apple. cored 2 tsp. © www. ground up flax seed 2 tsp. cucumber. flax seeds (Thickens smoothie) 2 tsp.4. ginger and blend.com . of raw cacao powder Raw honey or agave nectar as sweetener Water/ice to blend 5. sesame seeds 1 or 2 tsp. 2) Next add all the remaining ingredients: peeled mango. 1 Tbsp. Banana Cherry and Sesame Ingredients: Frozen organic cherries (1/2 cup to 1 cup) 1 banana 2 Tbsp.
flax oil 1 tsp. of soaked brown flax seed 1 Tbsp. of your favorite dried green supplement Stevia (Optional) 10. ZEN-ANANA Smoothie Ingredients: 1 large banana sliced 8 oz green tea 2 cup spinach 1 Gala or Fuji apple sliced pinch nutmeg or cinnamon © www. hemp seeds 3 tsp. Low Glycemic Chocolate-Green Smoothie Ingredients: 1 Tbsp. of cacao powder 1/2 tsp. Mac’ Berry Almond Smoothie Ingredients: 1/2 banana (Or substitute half an avocado but eliminate the flax oil) 4 oz.com 6 . of honey 1 tray of ice cubes Water 9. chopped flax seeds 8.VegetarianFoodPlan. frozen acai 1/3 to 1/2 cup frozen mixed berries 1-2 Tbsp. of coconut butter 1 tsp. cacao nibs 3-4 each raw almonds AND macadamia nuts 2 tsp. Cran-Orange Strawberry Smoothie Ingredients: 2 oranges 1 cup strawberries (Frozen or fresh) 1/3 cup unsweetened cranberries (Frozen is ok) 1 Tbsp. of maca Handful of goji berries 1 tsp.7.
rice milk (less for thicker shake) 12. organic maple syrup Add ice 13.2 cups liquid use water.11. rinse before use) 2 apples sliced 1 banana sliced 1 Tbsp. raw carob powder 1 or 2 shakes of cinnamon 1 Tbsp. or rice milk 1 Tbsp. Chocolate-Avocado DREAM Ingredients: 1/2 avocado 1 medium sized banana 4-6 dates (Sweeten to taste. soaked brown flax seed (Optional) 1-2 tsp. flax meal 3 Tbsp. cinnamon 1/4 cup pure water if blending Nuts. hemp.com 7 . Carob Shake Ingredients: 1 large banana 1-1/2 cup almond. soy. soy. Oat Meal Raw Food Breakfast Ingredients: 1/2-1 cup soaked oat groats (Let soak uncovered. of cacao powder 11/2 . less is better) 1 Tbsp. almond. raisins & hemp seeds (Optional) www.VegetarianFoodPlan. ground flaxseed 1/4 cup soaked raw almonds 1 tsp. in water over night.
water and meat 1 cup your favorite frozen berry (Raspberry. 2) Scoop out coconut meat and place in blender. Remember to be very careful to avoid hard pieces from the husk. then dump coconut water into blender. Vegan Green Chocolate Shake Ingredients: Almond milk vanilla unsweetened 1-2 fresh kale leaves Almond butter 1 Tbsp. soaked flaxseed 4-6 chucks pineapple (Fresh or frozen) 1-2 cup organic spinach (Fresh or frozen) 15.14. Green Pome-berry Smoothie Ingredients: 1 medium sized banana 6-8oz (1 cup) frozen blueberries 1/2 cup pomegranate juice 1/2 cup almond. 16. maca (Optional) Young Coconut Preparation: To open young coconut use clever or chef knife. strawberry.VegetarianFoodPlan. Favorite fruit/Y2 an apple 1/4 inch-1/2 inch raw ginger peeled Udo's. flax oil or substitute with Y2 avocado if no oil Couple dashes of cinnamon 1 tsp. blueberry) Dash of Stevia to taste Dash cinnamon 1 Tsp.+ cocoa powder Handful blueberries or strawberries Pumpkin seeds Water (As needed) Dash Stevia to sweeten ©www.com 8 1) . rice. soy or hemp milk 1 Tbsp. Energizing Smoothie Ingredients: 1/2 ripe avocado 1 frozen banana 1 young coconut.
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. 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. soy. 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 www. rice or almond milk Add ice if desired 19. of flaxseed oil 1/4 tsp. Green Machine Smoothie Ingredients: 3-5 leaves of kale 1 kiwi 1 avocado 2 Tbsp. 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. of ginger root powder or 1/4 inch fresh peeled ginger 1 Tbsp.17.com 9 .VegetarianFoodPlan. of spirulina or SuperGreens powder Add water/ice 18.
walnuts and seeds. cinnamon. 3) Using blender or food processor grind oats to coarse powder texture. ground cloves 2 cups rolled oats 1/4 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. Chocolate Chip Vegan Cookies Ingredients: 3 cups whole-wheat flour 1 tsp.DESSERT RECIPES 1. cloves. 6) Bake about 30 minutes or until lightly browned on edges. baking powder 1 cup applesauce (Optional unsweetened version) 4 oz agave nectar 2 tsp. ground cinnamon 1 tsp. 7) Allow treat to cool down then cut into squares and serve! ©www. arrowroot and apple juice concentrate in large bowl. alcohol free vanilla extract (Trader Joe’s has alcohol free) 8 oz/1 cup unsweetened carob chips 1/4 cup chopped walnuts or pecans 1/4 cup sunflower seeds Preparation: 1) Preheat oven to 350 degrees. of batter onto cookie sheet and flatten with fork. 5) Spread batter evenly into sprayed pan. 5) Now add to dry ingredients and fold in carob chips.VegetarianFoodPlan. 8) Bake about 12 minutes or until golden. agave nectar and vanilla.com 10 . 6) Place a Tbsp. 2) Spray cookie sheet with cooking spray. Blueberry Squares Ingredients: 4 cups fresh blueberries or berry of your choice 2 tsp. 7) Moisten your fork if it begins to stick to batter. Makes 48 cookies 2. 4) Processed oats with berries. 3) Stir flour and baking powder in large bowl 4) In separate bowl stir well and combine applesauce. 2) Spray baking pan with cooking spray.
5) Mix in the flax seed. do not cook 2/3 cup almond meal 1/4 teaspoon cardamom 1/4 tsp. baking soda 1 tsp. 4) Stir in the apple juice concentrate. and vanilla to the dry ingredients and mix until combined. Vegan Apple Pie Ingredients: 1/4 cup frozen apple juice concentrate 1 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 chopped walnuts 1 tsp. slightly warm. 4. ground cloves 1/4 tsp. nutmeg 1 tsp. baking powder 1 Tbsp. applesauce. oats. ripe bananas.can do gluten free 1/3 cup coconut.com 11 . cinnamon 1/2 tsp. baking powder and spice in a large mixing bowl. 6) Pour batter into oiled pan and bake for 45-50 minutes. baking soda.VegetarianFoodPlan. finely shredded & unsweetened 3 large. 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. cinnamon 1/2 tsp. 7) Remove pie from oven and cover with aluminium foil for 10 minutes before removing from pan. well mashed (about 1 1/2 cups) 1 tsp. fine grain sea salt 1 tsp. all-spice 1/2 tsp. alcohol free vanilla extract (Trader Joe’s has Alcohol Free FYI) 2 Tbsp. Chocolate Oatmeal Chai Cookie Recipe Ingredients: 2 cups rolled oats.3. ground flax seed. vanilla extract 1/4 cup coconut oil or olive oil. mixed with 2 Tbsp. baking powder 6-7 ounces chocolate chips or dark chocolate bar chopped or unsweetened carob www.
14 minutes or until turning brown on the bottom. leaving about 2 inches between each cookie. 5) In a separate smaller bowl use a whisk to combine the maple syrup. 8) Bake in the top 1/3 of the oven for 10 . and coconut oil. cinnamon. salt. Set aside. an inch apart.You can make your own almond meal by pulsing almonds in a food processor until it is the texture of sand . 7) Drop dollops of the dough. almond meal. 2) Line two baking sheets with parchment paper. baking powder Scant 1/2 tsp. 5) Add the dry ingredients to the wet ingredients and stir until combined. onto a parchment lined baking sheet. wheat germ. coconut oil.VegetarianFoodPlan. grated fresh ginger 1/4 cup wheat germ 1/2 cup raisins Preparation: 1) Preheat oven to 375F degrees. racks in the top third. fine grain sea salt 1 cup rolled oats 2/3 cup chopped walnuts 1 cup shredded carrots 1/2 cup real maple syrup. salt.com 12 . Carrot Ginger Oatmeal Cookie Recipe Ingredients: 1 cup whole wheat pastry flour 1 tsp. 8) Bake for 12 . 5.Preparation: 1) Preheat oven to 350 degrees. shredded coconut. 6) Add this to the flour mixture and stir until just combined. cardamom. 2) To make almond meal.don't go too far or you'll end up with almond butter. Makes about 3 dozen bite-sized cookies. one level tablespoonful at a time. warmed until just melted 1 tsp. 4) Add the nuts and carrots. and ginger. room temperature 1/2 cup unrefined (fragrant) coconut oil. ©www.12 minutes or until the cookies are golden on top and bottom. each about 2 teaspoons in size. 3) In a large bowl whisk together the flour. 4) In another bowl whisk together the oats. and baking powder. vanilla extract. 3) In a large bowl combine the bananas. baking powder. ground cloves. 7) Drop onto prepared baking sheets. 6) Fold in the chocolate/carob. raisins and oats.
In a separate larger bowl combine the peanut butter. Stir until combined.3 dozen cookies.com 13 . Pour the flour mixture over the peanut butter mixture and stir until barely combined . maple syrup.still a bit dusty looking. www.VegetarianFoodPlan. baking soda 3/4 tsp. olive oil. Let sit for five minutes.but don't over bake or they will be dry. Organic Peanut Butter Cookies Ingredients: 2 cups whole wheat pastry flour. baking soda. maybe 11 minutes . so if you're set on doing criss-crosses. It's a loose batter. just a stroke or two. Place racks in the top third. Let cool five minutes and transfer to a cooling rack. Now drop by heaping tablespoonfuls onto parchment-lined baking sheets. or unbleached all-purpose flour 1 tsp. and vanilla. and salt. 9) 10) Make 2 . Press down on each one gently with the back of a fork. give one more quick stir. In a medium mixing bowl combine the flour. vanilla extract Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Preheat oven to 350F degrees. Bake for 10. 6. fine grain sea salt 1 cup Organic Creamy Peanut Butter 1 cup maple syrup 1/3 cup extra virgin olive oil 1 1/2 tsp.Makes about 2 1/2 dozen cookies. go ahead and chill the batter for an hour or so before this step. spelt flour.
7. cacao powder 1 Tbsp. Dark Chocolaty Chocolate Pudding Make a rich and creamy vegan chocolate mousse from tofu! Garnish with fresh strawberries. or crumble some graham crackers on top. a slice of apricot or whipped cream. red seedless grapes.VegetarianFoodPlan. 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. carob powder 3 Tbsp. Ingredients: 1 cup raw cashews 3 Tbsp. 2) Pour the pudding into bowls and add your desired toppings. ©www.com 14 .
com 15 . baking powder 1 1/2 tsp. 8) Cool on a counter for 30 min and then frost with cream cheese frosting © www. 7) Bake for 40-50 min at 350F until a toothpick inserted into the middle of the cake comes out clean. 2) Grate the carrots. 3) Preheat the oven to 350F. ground cloves 1 tsp. salt 2 cup grated carrots 1 cup almond milk 1 1/2 cup applesauce 1 cup maple syrup. ground cinnamon 1/4 cup raisins 1 Y2 tsp. mix all dry ingredients together in a mixing bowl: flour.VegetarianFoodPlan. baking soda 2 tsp. Grade B (vegan) or 1 cup honey (Vegetarian) 1/2 cup crushed walnuts (Optional) Preparation: 1) First. Peter Rabbit Carrot Cake Ingredients: 2 cups spelt flour or whole wheat flour 2 tsp. I use a food processor instead of grating them by hand. cloves. baking soda. and salt. cinnamon. baking powder. Mix until "just mixed. allspice Y2 tsp. allspice." 5) Mix in the walnuts. 4) Combine the carrots and the rest of the ingredients except for the walnuts to the flour mixture. 6) Transfer to a greased 13x9x2 pan.8.
Stir well to combine. 6) Add the banana mixture and gently mix until just combined. © www. mash the bananas and add orange zest. and salt. baking powder. baking soda (Non-aluminum) 1/2 tsp. 9) Allow to cool before cutting and serving. almond milk. 5) Add blueberries and use a spoon or spatula to ensure they are coated with the flour mixture. 7) Spread the mixture evenly in the prepared pan.9. orange juice.com 16 . salt 1 cup (240 ml) blueberries Preparation: 1) Preheat oven to 350F. soda. baking powder 3/4 tsp. orange zest 1 Tbsp. 4) In a separate bowl.VegetarianFoodPlan. about 40-45 minutes. and agave nectar. 8) Bake until a knife inserted in the center comes out clean. 2) Wipe a 9x5-inch loaf pan with oil. combine the flour. 3) In a large bowl. Blue Banana Bread Ingredients: 3 large over-ripe bananas 1 tsp. orange juice 1/3 cup vanilla almond milk (Or apple sauce) 1/2 cup agave nectar 2 cups whole wheat flour 3/4 tsp.
Super Yummy Low-Fat Whole Wheat Oatmeal Raisin Cookie Ingredients: 1/4 tsp. 7) At this point. 6) Add in the flour mixture and beat on medium until a semi-stiff dough forms. olive oil or 1 Tbsp. of vanilla essence 1/4 cup raisins Preparation: 1) Preheat oven to 350F. add the vanilla essence. cloves 1/2 tsp. raisins and nuts and mix well into the dough.1/2 cup of sugar 1/4 cup of unsweetened applesauce 3/4 tsp. Stir to blend together. 2) Prepare a cookie sheet either with non-stick spray or a parchment paper. 10) Bake in the center of oven for about 10-12 minutes. of ground cinnamon 1/8 teaspoon nutmeg 1/4 tsp. remove from cookie tray and cool on a rack. 4) In a mixing bowl. This dough will be very slightly sticky. of salt (Optional) 1/2 tsp. 12) Eat when nice a warm and chewy. chopped 2 Tbsp. www. oil + 1 Tbsp of Almond Milk 1/3 .VegetarianFoodPlan.10. 9) Flatten to about 3/4 and keep it thick. baking soda into the flour and oatmeal in a bowl.com 17 . 11) When it’s done. arrowroot flour (As substitute for 1 egg) 3/4 cup of whole wheat flour 3/4 cup of dry oats 2 Tbsp. of baking soda 1/4 cup pecans. 3) Sift the salt. 5) Add in applesauce and egg substitute and beat well. 8) Drop by tablespoonful about 3 to a row. beat olive oil (and/or milk) together with the vegan sugar. cinnamon.
Add all the other ingredients and mix well. Don’t over cook. Low-fat Wheat-free Carob Brownies Ingredients: 1/3 cup brown rice flour 2/3 cup porridge oats 4 Tbsp. You may need to adjust wet/dry ingredients to achieve the correct texture. very ripe banana Pinch of salt 1/4 cup chopped walnuts 1/8 cup sultanas or raisins 1/2 Tbsp. Use a hand blender to blend the oats into a powder/flour. Line an 8x8-inch square baking pan with foil and lightly oil the bottom. vanilla essence 1/2 cup carob powder 1 large. The mixture should be sticky but not too wet. pure maple syrup Egg replacer equivalent of 2 eggs 1/2 tsp. tahini Preparation: 1) 2) 3) 4) Pre-heat oven to 350°. Mash the banana in a large mixing bowl.VegetarianFoodPlan.com 18 . Bake for 30-35 minutes. Leave to cool and enjoy! 5) 6) 7) 8) ©www. your better off slightly undercooking them and having a slightly soft middle.11.
shredded (Unsweetened) Y2 cup quick oats 1 Tbsp.com 19 . 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. Hold back a little coconut for coating the macaroons. ©www. sliced strawberries Preparation: 1) Process avocado. Place all ingredients in a food processor.12. Raw Banana Macaroons Ingredients: 1 cup medjool dates 1 banana 1/2 cup coconut. pecans. and process until only slightly chunky. almond butter 2 Tbsp. 13. Roll into balls and lightly roll in shredded coconut.raspberries. sweetener (dates or maple syrup) and carob in a food processor or blender until smooth and creamy. agave nectar Pinch of salt Preparation: 1) 2) 3) 4) Remove the pits from dates.VegetarianFoodPlan.
but not liquid) 2 Tbsp. Makes approximately 15 cookies. 3) After ingredients are mixed. © www. 4) Refrigerate before eating. salt 1 Y2 Tbsp. cinnamon Y2 tsp. 3) Shape into balls and enjoy! 15. 2) If you can't get the mixture to hold together. raw coconut oil (It's best if it's very soft. 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. cacao nibs Preparation: 1) Place dates in food processor and mix until smooth. remove from food processor by tablespoon-sized blobs and flatten into cookie-ish rounds. 2) Add walnuts. shredded 12 dates (Medjool are best) Y2-3/4 tsp. cinnamon. Speedy Raw Cookies Ingredients: 3/4 cup raw walnuts.com 20 . Raw "Chocolate Mint" Cookies Ingredients: 2 Y2 cups raw walnuts 2-3 fresh mint leaves.VegetarianFoodPlan. Once smooth. add a few more raisins and a tablespoon of water. again until smooth. salt and coconut oil and mix it all up. mint.14. add cacao nibs and blend just until nibs are well distributed.
Spoon into a serving dish and pack down well. 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.com 21 . sliced strawberries. sliced Preparation: Crust 1) 2) Topping 1) 2) Blend the walnuts. Blend the almonds and honey until finely chopped. Pour on top of crust and decorate with fresh. fresh coconut butter (Optional) For Garnish: fresh strawberries. honey.16. © www. and fresh coconut butter (if using) until smooth. blueberries.VegetarianFoodPlan.
Add the "pecan butter. Remove from food processor and place the mixture in a medium-sized bowl or onto the counter. Store covered in the fridge until ready to eat. Raw Pecan Pie Tart Ingredients: 2 cups pecans. Process until everything is well mixed. made into a smooth "pecan butter" (Your food processor can do this) 30 medjool dates. dried coconut 1/2 tsp. and cinnamon.17. cinnamon 1/2 cup pecans. Sort of "knead" in the chopped pecans until they're well distributed. 18. chopped Preparation: 1) 2) 3) 4) 5) 6) 7) In food processor. pitted 1 1/2 cup shredded. salt 1 tsp. cinnamon Water Preparation: 1) Blend all the ingredients until smooth.VegetarianFoodPlan. salt. raw cacao powder 1/4 tsp. Press the pecan mix into a 9x9 or 8x8 inch glass pan. Raw Chocolate Pudding Ingredients: Meat of 2 coconuts or coconut butter 10 cashews 6 dates 4 Tbsp." coconut. ©www.com 22 . process dates until smooth (or as close to smooth as you can get).
oranges. soaked overnight 2 cups raisins Y2 cup orange peel 2 medium oranges. ©www. sea salt. and apples in a food processor until they are finely chopped. peeled and seeded) 1 banana 1-2 tsp. use a spatula to spread cookie mixture onto a dehydrator tray OR shape into balls and eat as is. whole and peeled 2 apples. raisins. raw tahini Preparation: 1) Blend all ingredients until smooth and it’s ready to eat! 20.com 23 .VegetarianFoodPlan. 2) When all ingredients are finely processed.19. cored Preparation: 1) Blend the almonds. Papaya Banana Pudding Ingredients: 1 cup papaya chunks (About Y2 a Hawaiian papaya. orange peel. Orange Almond Cookies Ingredients: 4 cups raw almonds.
* You can eat by itself or in a lettuce leaf.VegetarianFoodPlan. green onions 1/4 cup cilantro Y2 cup tomatoes. Raw Scramble Ingredients: 1 cup almonds (Soaked overnight in water) 1/2 cup sunflower seeds 1/4 salt Y2 cup of water 2 Tbsp. cilantro. cumin Lettuce leaf – Romaine/Collard Green Preparation: 1) In a food processor combine and blend almonds. 3) Optional. 2) Reduce heat and simmer for 5-10 minutes or until oats have reach your desired texture. Remove from heat and let cool. sunflower seeds. and green onions. The leaf will give the dish more crunch and texture.do not heat oats. 2) Pour into bowl and fold in chopped tomatoes.BREAKFAST RECIPES 1.com 24 . chopped Dash of cayenne 1/4 tsp. salt and water. This keeps the fiber structure intact and helps the digestive system. ©www. 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. 4) Place in water the night before and then prepare yoru breakfast the following morning as if they are cooked.
5) Continue to add sweetener to taste. 3) Process all ingredients except raspberries for 10-15 seconds. Good For You Granola Ingredients: 4 cups of soaked sunflower seeds 1 cup of soaked flax seeds 2/3 cups of raisins 1 tsp. Stevia or honey. or until ingredients are slightly mixed but still chunky. of cinnamon 2/3 cup shredded coconut (Unsweetened) 1 tsp. of salt 2 Tbsp.VegetarianFoodPlan.3.com 25 . and blend once more about 10-15 seconds. cinnamon. and essential fiber. 2) You don’t need to smooth it out. ©www. alcohol free vanilla. To dry granola: 1) Take the chunky mixture and drop it on dehydrator trays. minerals. you can add more agave. 3) If your dehydrator has a heating gauge. salt. If you would like it sweeter. of alcohol free vanilla 1 tsp. 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. turn it no higher than 105 degrees so not to destroy the vitamins. 4) Add raspberries. just place it on the tray in small chunky pieces. agave nectar and Stevia. 4) If you don’t have a dehydrator. of agave nectar Dash stevia 1/2 cup of raspberries (Fresh or frozen) Preparation: 1) Measure soaked sunflower seeds and flax seeds and pour into food processor. 2) Add raisins.
rolled wheat 8 oz. agave nectar 32 oz. Cover and blend on high until rice is pulverized. Rice Milk Recipe Ingredients: 1 cup cooked brown rice 1 oz. vanilla and water.com 26 . raisins 8 oz. rolled oats 8 oz. agave nectar. rolled rye Preparation: 1) 2) 3) 4) 5) Combine all ingredients in a large wide bowl.VegetarianFoodPlan. chopped sesame seeds 1 oz. 5. chopped dried apples 1/2 cup shredded coconut 5 oz. Store in a covered container in the refrigerator. Fold in ingredients with a large spoon to mix. ©www. water 1 tsp. Refrigerate if you have the space. chopped walnuts 5 oz. Shake well before using. Store in an air-tight container. Muesli Recipe Ingredients: 1 oz. vanilla Preparation: 1) 2) 3) 4) In a blender place rice.4. Eat with fresh fruit and non-dairy milk.
agave nectar. 3) Cashew milk will last about 5 days covered in the refrigerator. 4) Shake well before using. agave nectar 32 oz. water 1 tsp. 2) Cover and blend on high until cashews are pulverized and there are not chunks of cashew. ©www. vanilla Dash of salt to bring out the flavors Preparation: 1) Place cashews.6. vanilla and water in high powered blender.VegetarianFoodPlan. * 1 serving is approximately 1 cup. only creamy. Cashew Milk Recipe Ingredients: 1/2 cup raw cashew pieces 3 Tbsp.com 27 .
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. salt 1 cup chopped fresh/ frozen blueberries 1 1/2 cup So Delicious Coconut yogurt 1/4 cup agave nectar 1 cup tofu, firm, cut into cubes 3 Tbsp. pecans 1 tsp. cinnamon 1/4 teaspoon nutmeg 1/2 tsp. vanilla extract Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Place rice, coconut oil, slat and water in pan and bring to a boil. Lower the heat and simmer rice for 30 minutes, or until rice is soft. Make sure the rice does not dry out and burn. Fold in the tofu with 1/3 cup of coconut yogurt and cover lid. Allow to cook on medium heat for 5 minutes. Add the vanilla extract, cinnamon, cashews and agave or maple syrup. Cover with lid and allow to sit for ten minutes. Serve warm in bowl and top with fresh blueberries or fruit of your choice.
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 cinnamon 1-2 tsp. lemon juice 1/4 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. In a medium-sized saucepan, combine the rinsed and drained quinoa with almond milk. Bring to a slow simmer, then cover and cook for about 15 minutes until the quinoa is tender. In the blender place apple, raisins, cinnamon, vanilla extract, and lemon juice and puree. Put it in pot with quinoa and let it simmer for 5-15 minutes. Serve warm or chilled.
2) 3) 4) 5) 6)
Makes about 3 cups.
9. Quickie Breakfast Ingredients: 2 to 3 medium dried figs 1/4 cup raisins 1 medium apple 1 cup quick rolled oats 3 cups vanilla almond milk 1/4 tsp. cinnamon Dash of nutmeg Preparation: 1) 2) 3) 4) In a food processor, chop the apricot halves, figs, and raisins. Cut and core the apple and then add it to the dried fruit in the food processor. Chop fine. 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.
10. Veggie Tofu Scramble Ingredients: 1/2 cup chopped celery 1/2 cup minced onion 1/2 cup chopped bell pepper 1 cup zucchini 1 cup chopped kale 1 1/2 tsp. chilli powder 1 tsp. cumin 16 oz. low-fat tofu, drained and crumbled 1/2 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.
black pepper Y2 bell pepper. cayenne and pepper.VegetarianFoodPlan.more if preferable 1/8 tsp.com 32 . heat the canola oil and add the Fakin’ Bacon. tamari/soy sauce. With a fork. Add the vegetables and stir-fry until they are tender. Makes 4 servings. Add the nutritional yeast. low sodium tamari or nama shoyu sauce. mash it all up until there are no big chunks. diced Y2 onion. Rapeseed oil (or other mild-flavored oil) Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Drain the tofu. Hearty Tofu Scramble Ingredients: l lb. turmeric. firm tofu (Non-gmo. ©www. organic) 1 medium tomato 2 Tbsp. nutritional yeast Y2 tsp. Cut it into pieces and put it into a small mixing bowl. diced 1 Tbsp. Sauté until the pieces are brown and crispy.12. In a frying pan. cayenne pepper 1/8 tsp. Add the tofu mixture and stir-fry until the tofu is heated through. turmeric 2 tsp.
garlic. 2) Stir in black-eyed peas and cook on medium heat until vegetables are cooked through. chopped 1/2 yellow pepper.VegetarianFoodPlan. nama shoyu and 1/4 cup water 1 package of whole wheat tortillas Preparation: 1) In a nonstick pan. hot pepper (Jalepeno) 1 large green pepper. Breakfast Black Eyed Peas Ingredients: 1/2 large red onion. saute the onion. drained 2-3 Roma tomatoes.13. 5) Warm tortillas and roll up some of the black-eyed peas mixture into each one. chopped 1 tsp. tomatoes.com 33 . 4) Stir in salsa and simmer for 5 minutes more. chopped 1/2 tsp. ©www. minced garlic 1 can black-eyed peas. diced small 1/4 cup salsa 1/4 cup vegetable broth or 1 Tbsp. and peppers in vegetable broth until soft. 3) Stir occasionally to keep from burning. 6) Serve as is or with extra salsa.
Saute until fully incorporated into tofu mixture and warmed thoroughly. Add spaghetti squash salad. nama shoyu or tamari (Adds salty flavor) Dash of cayenne. and spices. South Western Breakfast Burrito Ingredients: 1-2 low carb tortillas 1/3. crumbled 1 Tbsp. Roll it up like a burrito. tamari .VegetarianFoodPlan. Saute until lightly browned. paprika. cumin. crushed 3 Tbsp. Add salsa.1/2 cup firm tofu. ©www. chopped onion Spaghetti squash salad Salsa Dash of nutritional yeast Preparation: 1) 2) 3) 4) 5) 6) 7) 8) 9) 10) Sauté garlic and onions in a little broth.com 34 . turmeric 1 clove fresh garlic. Sprinkle with nutritional yeast. Enjoy!! Makes 1 serving. Warm the tortillas.14. and water. Add crumbled tofu. or you can serve it on the top. Spoon the scrambled tofu/squash mixture in a line down the center of the tortilla.
Makes 2 servings. 5) Top the beans with salsa that you've either warmed upon the stove top. Huevos Rancheros Ingredients: 6 egg whites OR enough scrambled tofu mix to serve two 1 15oz. vegan cheese 4 Tbsp. spreading out the beans to cover the whole tortilla. 3) Take the warmed tortillas and place each one flat on a separate plate.VegetarianFoodPlan.com 35 . diced Preparation: 1) Warm the beans and separately scramble the egg whites or tofu mix in a non stick pan.15. 6) Top the salsa with the scrambled egg whites or scrambled tofu. tomatoes. 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). 4) Cover each tortilla with the black beans. diced 3 Tbsp. can of black beans 2 fat free/low fat flour tortillas 1 cup of salsa Diced green chillies 2 Tbsp. or top the beans with the salsa and place the plates in a microwave oven and heat for 1 to 2 minutes on high. onions. ©www.
bringing it to boil. and raisins and almond milk. nutmeg. cinnamon. 2) When ready to cook.VegetarianFoodPlan. Or make one serving by boiling 1/4 cup of cereal. measure 2 cups of cereal to 5 cups of water. 3) You can store leftovers in the refrigerator.com 36 .16. 4) Warm up when you want. ©www. 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 barley 1/2 cup buckwheat groats 1/3 cup sesame seeds 1/3 cup flaxseed Preparation: 1) Combine all ingredients dry and store until you decide to prepare breakfast. 5) Add chopped apple.
put grains and cinnamon in a large bowl or pot. 3) Add the dried fruit. raisins 1/3 cup date pieces Dash or three of cinnamon 3 cups water 1 cup unsweetened Almond milk Molasses or Stevia to taste Preparation: 1) The night before. Makes 3-4 servings. strain water off grains. Winter Grain Cereal Ingredients: 2/3 cups steel cut oats 1/3 cup pearl barley 2 Tbsp. 2) In the AM.VegetarianFoodPlan. the soy milk and 3 cups water and bring to a simmer on the stove. cover and let set overnight.17. ©www. add water 1 inch above grains. 4) Reduce to a bare simmer and stir occasionally for 10 minutes or so. 6) This is also really good with dried apricots or with fresh chopped apples. 5) Remove from heat and let stand covered for 5 minutes.com 37 .
Serve with fat free maple syrup. fat substitute (Sunsweet Lighter Bake) 1 to 2 cups Almond milk 1 cup blueberries Powdered cinnamon for topping while cooking Preparation: 1) 2) 3) 4) 5) 6) Just put all the ingredients in a food processor. Reduce the heat as you do subsequent batches. as it reduces the amount of Pam you need to fry them.18.VegetarianFoodPlan. 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. Be sure to add more soy milk or water to keep the batter from getting too thick as it sits. or they will tend to stick. except for the Cinnamon and blueberries. ©www. vanilla Dash of salt 2 tsp.com 38 . Fry in a non-stick pan sprayed with Pam. Try to use a cover to steam the pancakes as much as fry them. jam or jelly.
19. ©www. Variations – try adding vanilla. Makes 1 large serving OR 2 small servings. Add the oats and fruit and simmer for another 15 minutes.VegetarianFoodPlan. blackstrap molasses or raw honey Currants or raisins to taste Preparation: 1) 2) 3) 4) Rinse the grains. Boil and then simmer the quinoa in water and mollasses for ten minutes. 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 nutmeg Dash of Himalayan salt 1 Tbsp.com 39 . or yeast. nut. cinnamon.
vanilla extract 1/2 cup shredded coconut 1/2 cup pumpkin seeds 1/2 cup sunflower seed 1/4 cup slivered almond 1/4 cup raisins Preparation: 1) 2) 3) 4) 5) 6) In a small bowl. 7) Bake at 350° for 20 minutes. In a large bowl. Makes 12-16 bars. combine almond flour. pumpkin seeds. wetting your hands with water to help pat the dough down evenly. 8) Serve. Mix in coconut. almond slivers and raisins.VegetarianFoodPlan. agave and vanilla. Stir dry ingredients into wet. ©www. salt and baking soda.20.com 40 . Grease an 8x8 baking dish with grapeseed oil. combine grapeseed oil. sunflower seeds. Press the dough into the baking dish. Tropical Breakfast Bars Ingredients: 1 1/4 cups blanched almond flour 1/4 teaspoon Celtic sea salt 1/4 teaspoon baking soda 1/4 cup Grapeseed oil 1/4 cup agave nectar 1 tsp.
LUNCH RECIPES 1. raw Dressing: 2 Tbsp. flaxseed oil 2 large ripe avocados 1 cup non-fat plain yogurt 1 medium shallot 2 Tbsp. julienned 1 medium jicama. vinegar Salt and pepper Dash of honey 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. cut into 1/4 “ slices 1 medium red bell pepper. 3) Place all vegetables in bowel and toss with salad dressing. cut into 1/4 “ slices 2 medium Belgian endive. cut into 1/4 “ slices in a diagonal 1 large hothouse cucumber. flat-leaf parsley 1 Tbsp.VegetarianFoodPlan. Rainbow Salad Ingredients: 1 medium red onion 1 medium green bell pepper.com 41 . cut into 1/4 “ slices 1 medium orange bell pepper. julienned 1 medium yellow squash or zucchini. chopped optional 3 Tbsp. julienned 1/3 cup sunflower seeds. fresh tarragon. ©www.
Place the slices in an 8×8-inch baking dish and pour the marinade over the top. Roll up the rice paper to form a tight bundle. cover the rolls with a damp paper towel and some plastic wrap to keep them from drying out.VegetarianFoodPlan. Ingredients: 1 pound firm tofu 4 Tbsp. Look for them in packages at Asian markets. Put another plate on top and weigh it down with something heavy. Tofu Apple Spring Rolls The Wonders of Rice Paper: Rice paper wrappers are a fantastic alternative to bread for the gluten-intolerant. Serve or pack each roll wrapped in a lettuce leaf (this will keep the spring roll from sticking to the plate). Toss the apple slices with the remaining tablespoon of orange juice to keep them from browning. sliced 9 large leaf or butterhead lettuce leaves.com 42 . core. and thinly slice the Granny Smith apple. folding in the sides along the way. some Napa cabbage. 2 sprigs of cilantro. Set aside to cool. Arrange a slice of tofu along with some apple slices. Stir in the garlic. and cayenne. freshly squeezed orange juice 1 Tbsp. 4) 5) 6) 7) ©www. canola oil 2 garlic cloves. Let the tofu sit for 30 minutes. minced ginger A 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. ginger. Make a marinade by whisking together 3 tablespoons of the orange juice. Transfer to a dry work surface and pat dry. and canola oil. Dip one of the wrappers in a wide bowl filled with warm water for 15 seconds. or until softened. Press the tofu for 30 minutes. then turn the slices over and let sit for another 30 minutes. If packing for later. soy sauce 1 Tbsp. minced 1 Tbsp. the mirin.2. soy sauce. Peel. Bake the tofu and marinade for 40 minutes. mirin (Sweet Japanese cooking wine) 1 Tbsp. Cut the tofu into three slices lengthwise. until it is golden brown and the marinade is absorbed. and scallions in a mound just below the center of the wrapper. then turn the tofu block on its side and cut into thirds again. washed and patted dry Add grated lime for zest Preparation: 1) 2) 3) Wrap the tofu in a kitchen towel and set it on a plate. Preheat the oven to 375°F. making nine equal slices.
Place in oven and roast the tomatoes for 50 minutes. sea salt 1/2 a medium onion. Add the basil. Add the onion and sauté until soft and slightly golden.VegetarianFoodPlan. Toss with your hands until the tomatoes are evenly coated with oil. dried thyme Preparation: 1) Preheat the oven to 400°F. about 10 minutes. bag) 1/2 tsp. thyme. depending on the strength of your blender). Add garlic and pepper flakes and sauté for one more minute. 2) Arrange the cut tomatoes on a large (10×16-inch) baking sheet. they should fill the pan completely. 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. red pepper flakes (Optional) 2 cups fresh whole basil leaves (one 2 oz.com 43 . cut in half lengthwise (About 35) 1/4 cup plus 1 Tbsp. with crackers or chunks of store-bought artisan-style bread. and 1 cup water (you may need to add an extra cup if the tomatoes are on the dry side). Roasted Tomato Basil Soup Ingredients: 6–6 1/2 pounds plum tomatoes. minced 1 tsp. 4) Blend the soup in batches in the blender. 5) Serve piping hot. Drizzle the tomatoes with 1/4 cup olive oil and sprinkle with salt. extra virgin olive oil 1 Tbsp. ©www. Carefully pour in all the tomatoes and their juices. then arrange them cut side up.3. Remove from heat and allow to cool slightly. Remove pan from the oven and set aside. chopped 1 large garlic clove. Simmer for 15 minutes. 3) Warm the rest of the olive oil in a large saucepan over medium heat.
5) When the chili is done. or until the garlic is soft and the spices are fragrant. Add 5 cups of boiling water and stir until everything is combined and there are no lumps of tomato paste. finely chopped 1/2 a green or red bell pepper. Let the beans soak for several hours or overnight. stirring constantly. add the onion and bell pepper and sauté until the onion is translucent and soft. dried sage 1 tsp. sea salt (Or to taste) Freshly ground black pepper Preparation: 1) Combine the black beans. just not red) 1 cup dried. pinto beans. thyme.5 to 3 quarts) slow cooker. dried thyme 1/2 tsp. ground cumin 1 1/2 tsp. stir in the salt and pepper to taste and serve hot.com 44 .4. give the chilli a stir or two during the day to ensure even cooking. chopped 1 garlic clove. brown. sage. and tomato paste. 4) Cover the slow cooker and cook on high for 5 hours or on low for 8 hours. extra virgin olive oil 1 onion. cumin. then cover with a generous amount of water. If you are around. Rinse and drain the beans. and cayenne and sauté. oregano. ©www.VegetarianFoodPlan. and navy beans in a mixing bowl. about 5 minutes. until the beans are tender. paprika 1/2 tsp. or crimson are all fine here. When the oil is hot. paprika. Add the garlic. beef-style texturized vegan protein (TVP) 1 (6-ounce) can salt-free tomato paste 1 tsp. 3) Scrape the onion and spice mixture into the insert of a medium-size (2. minced 1 tsp. for another 2 minutes. Drain the dry beans and add them to the slow cooker along with the lentils. TVP. Chili Con "Carne" Ingredients: 1/2 cup dried black beans 1/2 cup dried pinto beans 1/2 cup dried navy beans 1 Tbsp. dried oregano A pinch of cayenne 1/2 cup uncooked lentils (Black. 2) Heat the olive oil in a skillet over medium-high heat.
©www. 3) In a large bowl. 2) Lightly steam the broccoli. Toss again before serving. 4) Allow to marinate in the refrigerator at least one hour before serving. diced 1 12 oz. diced 1 -2 tomatoes. diced 1 red or yellow bell pepper. toss together the pasta. drained and chopped 1 purple onion. Italian Pasta Salad Ingredients: 1 1/2 cups bowtie or corkscrew pasta 1 cup broccoli. diced 1/3 cup sliced black olives 2 Tbsp. until just tender. can green beans.com 45 . 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.5. chopped small 1 12 ounce can water-packed artichoke hearts. broccoli and remaining ingredients and season to taste with salt and pepper.VegetarianFoodPlan. Drain and allow to cool.
water. stirring occasionally. potatoes and celery. for 1 hour. uncovered. garlic powder 1 tsp. ©www. pepper 1/2 tsp. Curried Split Pea and Potato Soup Ingredients: 16 oz. salt 1 bay leaf 2 large carrots. covered. chopped 3 medium potatoes. 3) Puree in a blender or food processor.VegetarianFoodPlan. Simmer. dried 10 cups water 1 onion. dried oregano 1 tsp. Reheat before serving. curry powder 1/2 tsp. for an additional 45 minutes.com 46 . chopped 1 tsp. green split peas. onion and spices. Simmer. Remove bay leaf.6. 2) Stir in the carrots. chopped 2 stalks celery. combine the split peas. or until the soup reaches desired thickness. chopped Preparation: 1) In a large saucepan.
onion granules 1/4 tsp. chopped finely 4 scallions (White and green parts). Raw Eggless Egg Salad Ingredients: 1 Y2 pounds tofu.6. served on crackers. pickle relish 1 Y2 Tbsp. chopped fresh parsley 2 stalks celery. The resulting savory treat is wonderful as a sandwich spread. mash tofu with a fork or potato masher (alternatively. garlic powder Black pepper. you may wish to finely cube the tofu). firm Y2 cup eggless mayonnaise (Nasoya Nayonnaise is my favorite!) 2 red bell peppers.com 47 . sea salt 1 Y2 tsp. Add remaining ingredients and mix well. to taste Add dill to taste Preparation: 1) 2) 3) In a large bowl.VegetarianFoodPlan. or as a side salad. turmeric 4 tsp. chopped finely 1 small carrot. finely shredded 3 Tbsp. finely chopped 1 tsp. ©www. prepared mustard 1 Y2 tsp.
adding water or tomato juice as needed if too much liquid evaporates. ground cumin 1 tsp. garlic. 4) Lower the heat and simmer for 30 minutes. dried oregano 2 Tbsp. 5) Season with salt and black 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 medium heat. drained and rinsed 1 can black beans. cayenne pepper 1 tsp.8. drained and rinsed 1 can pinto beans. coarsely chopped 2-3 cloves garlic. and cumin. and bring to a boil. peeled and chopped (Or one 16-ounce can diced tomatoes) 1 can kidney beans. ground coriander 1 tsp. drained and rinsed 1 can corn. Add a little water as needed. 3) Stir in the tomatoes. Tres Bean Chilli Ingredients: 1 orange bell pepper. chili powder.com 48 . seeded and cut into 1/2-squares 1 red bell pepper. seeded and cut into 1/2-squares 1 yellow bell pepper. cayenne. coriander. thawed) Salt and freshly ground pepper. and cook. seeded and cut into 1/2-squares 1 yellow onion. and stir in the cilantro or parsley. oregano. 6) Serve in shallow bowls. This is to replace the oil that is often used for sautéing. water for sautéing 1/4 tsp. for 5 minutes. finely chopped 3-4 Tbsp. drained (Or 1-1/2 cups frozen corn. and all the beans. chili powder 3 medium tomatoes. ©www.VegetarianFoodPlan. the canned corn. onion. 2) Add the bell peppers. stirring.
you will need 2 15 oz.com 49 . 2) Add chili powder. weigh pumpkin seeds. chili powder 1/4 tsp. Process until almost smooth. liquid smoke flavouring Preparation: 1) In a medium-small wide bowl. or flax crackers. rinsed and drained. and green chilies. cans. sea salt 1/4 tsp. ©www. and liquid smoke flavor. or omit both. 3) Add water if needed. salt. * You can use pine nuts instead of pumpkin seeds. Mexican Bean Spread Ingredients: 1/2 oz. * If you want to use canned beans. Transfer them to a food processor.VegetarianFoodPlan. 4) Serve with raw veggies or baked tortilla chips. pinto beans. raw pumpkin seeds 16 oz. cooked pinto beans 4 oz.9. diced green chillies 1 tsp.
by hand or with the food processor. in to very small pieces. Raw Vegan Ceviche Ingredients: 1 cup corn (Do not cut it up. The pieces should be about the size of a corn kernel. cumin and paprika. black pepper. 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 tomatoes 1 Carrot 1 Plum 2 Celery stalks 1 Onion 3 Garlic cloves 1 Larger grapefruit Preparation : 1) Cut each vegetable or fruit. each salt.10.VegetarianFoodPlan.com 50 . 3) Add juice of one large pink grapefruit. ©www. 2) Put all chopped veggies in a large bowl and add: 1/2 tsp. 4) Stir well keep covered in the fridge 4-6 hours or more.
curry A squeeze of lemon Preparation: 1) Place all ingredients in food processor until it turns into a paste. Makes about 15 balls. chopped about a cup 1/2 cup celery leaf (Or parsley/cilantro) 1 Roma tomato 1/2 cup olives 1 Tbsp.com 51 .11. sesame seeds 1/2 cup corn kernels (Fresh/frozen) 1 large clove of garlic 1 small onion. Raw Vegan Falafel Ingredients: 1 cup sunflower seeds 1 Tbsp. 3) Dehydrate at 145F.VegetarianFoodPlan. salt 1 Tbsp. ©www. dry dill 1 tsp. nutritional yeast (Optional) 1/2 tsp. gently turning every two hours or so until they start to get crispy on the outside. 2) Mix well and form 1/4 cup balls. cumin 1 tsp.
shredded 6 large collard green leaves or for a more mild flavor.12.redchilli1Tbsp.com 52 . You should get a rather thick consistency.nam ashoyusauce 1 cup raw almond butter 1/2 head Savoy cabbage. Then you put some of the cabbage mix on the leaf. puree the honey. Place the collard leaf on a cutting board with the underside facing up. and a few leafs of cilantro and. a few pieces of mango. and soy sauce. ginger. about 1/4 inch (1 cm) thick. lemon juice. 3) 4) 5) ©www. Add some hemp seeds. mix the almond butter dressing with the cabbage. Raw Lettuce Wraps Ingredients: 1/2 cup hemp seed 1/2 cup lemon juice 1 1/2 Tbsp. a few sticks of carrot. Roll it up and the spinach leaf. In a blender. basil. chopped ginger 1/4 cup green onions sliced 1/2Tbsp. Cut the Mango lenthwise into strips. Do this for all the other spinach leafs until the ingredients are gone. Add the almond butter and blend at low speed to combine. (You may add water if it needs to be thinner) In a bowl. red chili. The best and easiest way is to do this with you hands or a large wooden spoon.VegetarianFoodPlan. romaine leaves 1 carrot 1 ripe mango 1 handful cilantro leaves 1 handful torn basil leaves Himalayan sea salt Preparation: 1) 2) Cut the carrot into matchstick-size pieces. you might need to stick a cocktail stick in it to hold.
chopped 1-1/2 cups frozen peas/carrots/corn (Any or all) 1 tsp. navy beans 1/2 large onion 4 medium carrots. fenugreek powder 1/4 tsp. ©www. olive oil Preparation: 1) Put water. garlic powder 1 tsp.VegetarianFoodPlan. frozen veggies. crushed red pepper 1 tsp. coriander 2 Tbsp. 2) Add beans. garam masala 1/2 tsp. and oil. spices.com 53 . Simple Carrot-Bean Soup Ingredients: 3 cups water 1 Tbsp. miso paste. unpasteurized miso paste 1 can or 15 oz. Simmer for 5 minutes. onion. and carrots into a pot.13. cumin seed Salt to taste 1/2 tsp. tarragon leaf 1 tsp. 3) Simmer for 10 minutes.
diced 2 cups zucchini. minced in garlic press 2 tsp. diced 1 cup green bell pepper.com 54 . rinsed and drained 1 1/2 cups tomatoes diced 1/2 cup vegetable stock or water Lemon juice to taste Preparation: 1) Sauté all ingredients in skillet for 10-5 minutes or until vegetables are tender. chickpeas. ©www. garlic.14. ground coriander Dash of cinnamon 3 tsp. Curried Vegetable and Chickpea Stew Ingredients: 2 cups onion. deseeded and diced 1 Tbsp. deseeded and diced 1 cup red bell pepper. quartered lengthwise and sliced 1 can or 15 oz.VegetarianFoodPlan. curry powder 2 tsp. ground black pepper 3 cups sweet potato. ground cumin 1 tsp. olive oil 2 Tbsp. sea salt 1 tsp.
©www. Bake at 375° for 10-15 minutes or until firm. wheat germ and parsley. Dijon mustard 6 sesame seed hamburger buns. Shape into six patties. curry and pepper. Add the eggs. rinsed and drained 1/3 cup chopped walnuts 1/4 cup toasted wheat germ 1/4 cup packed fresh parsley sprigs 2 eggs 1 tsp.VegetarianFoodPlan. split or whole romaine lettuce leaves 6 lettuce leaves Preparation: 1) 2) 3) 4) 5) 6) 7) 8) In a small bowl.com 55 . pepper 1/3 cup vegan mayonnaise 2 tsp. spread over cut sides of buns. Combine mayonnaise and mustard. Place on a baking sheet coated with cooking spray. In a food processor. thinly sliced 1/4 cup fat-free red wine vinaigrette 2 cans (15 oz. Serve patties on buns with lettuce and tomato or wrap in lettuce leaf and reserved onion mixture. Makes 6 servings. combine the chickpeas. curry powder Tomato sliced 1/2 tsp. each) chickpeas or garbanzo beans. set aside. combine onion and vinaigrette. cover and pulse until blended.15. cover and process until smooth. Chickpea Burgers Ingredients: 1 large red onion. walnuts.
4) Scoop out the seeds. reserve them to roast if you’d like. 2) Place the whole squash on a baking sheet lined with parchment paper or foil and roast for 40-45 minutes.16. extra virgin olive oil 1/4 tsp. 5) Divide the juice. allow to cool for 10 minutes. all spice.VegetarianFoodPlan. and pepper among the halves and use a fork to fluff and incorporate mixture into squash. salt. Acorn Squash with Pineapple Ingredients: 2 medium acorn.com 56 . then cut in half horizontally. 3) Remove from the oven. 6) E n j o y ! ©www. butternut. oil. or delicate squash 1/3 cup pineapple juice 1 Tbsp. or until tender. all spice Dash of cinnamon (Optional) Salt and pepper Preparation: 1) Preheat the oven to 350 degrees Fahrenheit.
Makes 4 servings.com 57 . Black Bean Fajitas Ingredients: 1/2 cup each julienned sweet yellow pepper and red pepper 1 cup red onions julienned 1 can (15 oz. ©www. Spoon 1/2 cupful down the center of each tortilla. top with tomato. rinsed and drained 4 low carb tortillas (6 inches).17. warmed or lettuce leaf for wrap 1 medium tomato. Fold in half.VegetarianFoodPlan. cover and cook 1 minute longer or until heated through.) black beans. seeded and chopped 1/2 cup salsa 1/2 cup shredded reduced-fat cheddar cheese or vegan cheese 1/4 cup fat-free plain yogurt Preparation: 1) 2) 3) 4) Saute yellow and red pepper in a pan. Add beans. cheese and sour cream. salsa.
com 58 .18. cold pressed olive oil Preparation: 1) Blend all ingredients until smooth. Raw Creamed Spinach Soup Ingredients: Y2 head spinach leaves Y2 cucumber.VegetarianFoodPlan. freshly cracked pepper Dash chili powder 1 Tbsp. ©www. lemon juice 1 Tbsp. unpasteurized barley miso Y2 tsp. peeled 1/4 cup water 1 avocado 1 clove garlic 1 cup tomato 1 Tbsp. salt Y2 tsp.
spinach. diced and crushed 2 cloves garlic. turmeric 1 tsp. Add chiles. red lentils (dry) 1 tsp. onion. tomatoes and coriander. cumin. ©www. cumin powder 1/2 tsp. Simmer over low heat for about 25 minutes. ginger root.VegetarianFoodPlan. and cayenne. fresh coriander 1 tsp. garam masala 1/2 tsp. chopped 2 Tbsp. diced 1 tsp. salt Preparation: 1) 2) 3) 4) 5) 6) 7) Heat oil in skillet.19.com 59 . and turmeric and sauté until the onion is transparent. Add washed lentils and cover mixture with water. Add salt just before serving. cored and diced 2 cups of spinach 1 cup tomatoes. minced 1 medium onion. Kick-it-up Spicy Curry Lentils Ingredients: 12 oz. Add ginger root. Add garlic. masala. Makes 4 servings. seeded. cayenne pepper 3 Anaheim chiles roasted.
20. kelp flakes (Gives it a fishy flavor) Vegan mayonaise Salt and pepper to taste Preparation: 1) Mash the garbanzo beans. finely minced 1-2 Tbsp. chopped 1/2 small onion. ©www. Mock Tuna Salad Ingredients: 1 cup garbanzo beans (Canned or pre-cooked) 1 stalk celery.com 60 .VegetarianFoodPlan. 3) Can have as a side dish or on vegetables or salad. 2) Add remaining ingredients and mix well.
VegetarianFoodPlan. garbanzo beans. oil. zest and juice 2 Tbsp. salt and pepper in a large bowl. and roasted bell peppers and add to the bowel. and add to the salad. cooked 1 pound green peas. Dijon mustard 2 Tbsp. * You can use other beans and it will be very tasty. dried basil Salt and pepper Preparation: 1) Whisk together the orange zest and juice. roasted bell peppers 1 clove minced garlic 1/3 cup flat leaf parsley. agave nectar or honey 1/2 tsp. pinto beans.21. rough chop the parsley. 3) Mince the garlic. ©www. mustard. cooked 1 3/4 cup or 15 oz. thawed 1 large orange. 5) Stir and serve chilled. black beans. vinegar. diced 1 medium hothouse cucumber 15 oz. cooked 1 3/4 cup or 15 oz. balsamic vinegar 1 Tbsp. cucumber. extra virgin olive oil 1 medium red onion. roughly chopped 3 Tbsp. 4) Drain and rinse the beans and add along with the peas.com 61 . Zesty 3 Bean Salad Ingredients: 1 3/4 cup or 15 oz. dried oregano 1/2 tsp. 2) Dice the onion.
A crock pot works very well for making this soup and cook for 6-8 hours. and serve hot.com 62 . and freezes well. to taste Preparation: 1) 2) 3) 4) Rinse split peas. such as stones or residue.22. dried marjoram 1 tsp. Makes 4 to 6 servings. brimming with fiber. Cover loosely and cook until peas are tender. pressed or minced 2 carrots. and bring to a simmer.VegetarianFoodPlan. ground mustard 1/4 tsp. packed with protein. Heat should be low-medium. dried basil 1/2 tsp. 1 hour or longer. 5) The resulting soup should be thick and creamy. Check occasionally to make sure water has not completely evaporated. Ingredients: 2 cups green split peas. 6) Add salt and pepper to taste. dry uncooked 6 to 7 cups water or vegetable stock 1 medium-size yellow onion. Split Pea Soup This wonderful soup is filling. dried parsley 1/4 tsp. ©www. diced 2 celery stalks. 7) Can make creamy by blending in food processor. diced 1 tsp. low in calories and fat. Make sure there’s enough water. with the split peas quite broken down and mushy. checking for any impurities. black pepper Salt and pepper. Place all ingredients except salt and pepper in a soup pot. diced 2 or 3 garlic cloves.
©www. or to taste 1 lb. green onion thinly sliced 1/2” ginger. minced or in garlic press 2 Tbsp.DINNER RECIPES 1. Rapeseed oil 4 cloves garlic. minced maybe you can use garlic press 1 lime 1 Tbsp. Cover. Squeeze lime juice and sprinkle green onion over tofu before serving. Stir in garlic and ginger.VegetarianFoodPlan. and continue cooking for 20 to 30 minutes. and cook for 1 minute. and stir to coat. Add tofu to the pan with soy sauce. soy sauce. firm tofu Preparation 1) 2) 3) : Heat oil in a wok or frying pan over medium heat.com 63 . Garlic Ginger Tofu Ingredients: 3 Tbsp.
2) Stir in tomato and thyme. 7 minutes or until crisp-tender. whisking to combine. extra virgin olive oil 1/2 cup seeded chopped tomato 1 tsp chopped fresh thyme 16 oz. Steamed Green Beans with Tomato-Garlic Vinaigrette Ingredients: 1 Tbsp. or 1 pound green beans. Dijon mustard 1/4 tsp.com 64 . salt 1/8 tsp. let stand 10 minutes. 3) Steam beans. ©www. add to tomato mixture.2. covered.VegetarianFoodPlan. 4) Cut into 2-inch pieces. trimmed Preparation: 1) Combine first 5 ingredients in a medium bowl. tossing gently to coat. freshly ground black pepper Garlic cloves. slowly add oil. crushed and minced 1 Tbsp. white wine vinegar 1/2 tsp.
sesame oil. divided 1 cup whole water chestnuts. nama shoyu and ginger in water and remaining oil for several minutes.VegetarianFoodPlan. 3) Stir fry mushrooms. tofu. fresh ginger. drained and sliced 2 Tbsp. cubed 1” 1 tsp.com 65 . 4) Add chestnuts. green beans. minced in garlic press 1/2 cup fresh shiitake mushrooms. 2) Fry for about 5 minutes or until browned. garlic. Vegetable N’ Braised Tofu Ingredients: 1 pound tofu firm silken style (Organic and non-gmo). stems removed 1 cup fresh snow peas 1 cup water Preparation: 1) Heat 1 tsp. and sesame seeds and sauté 2-4 more minutes. Rapeseed oil 2 tsp. fresh garlic. ©www. nama shoyu 3 Tbsp. pressed in garlic press 2 tsp. green onions. green onions 2 tsp. 5) Serve with or without rice. rapeseed oil in pan and add cubed tofu.3.
tomato slices. and process for 1 minute.com 66 . of bragg liquid aminos 6 Portobello mushrooms. or sun dried tomatoes in olive oil are ready to go. Grill for 5 minutes and flip with tongs. Grill an additional 4 to 5 minutes or until tender. nama shoyu. onion slices. 4) Dip each mushroom in marinade and place on hot grill. garlic. Set aside.4. and vegan mayonnaise. 3) In a small bowl. 5) Serve on toasted bun with fresh vegetables on top and sun dried tomato aioli. vegan cheese as toppings. cleaned and dried Whole grain buns or rolls Lettuce. ©www. 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 basil 2 Tbsp.VegetarianFoodPlan. olive oil 2 Tbsp. chopped basil. and tamari. balsamic vinegar 2 Tbsp. 2) Food process. whisk together remaining chopped basil and garlic. olive oil. tamari. balsamic vinegar. minced garlic 1 cup vegan mayonnaise 3 Tbsp. Preparation: 1) Rehydrate sun dried tomatoes in warm water for 15 min. combine sun dried tomatoes and water.
1/2 tsp.com 67 . diced 1 3/4 cup or 15 oz. Burrito of Black Beans Ingredients: 1 Tbsp. black beans 2 Tbsp. minced 1/4 . pinch Toppings: 1 tomato. Add apple cider vinegar. Remove from heat and cover. apple cider vinegar Spices: 1 clove of garlic. food process. onion.VegetarianFoodPlan. or blend beans and onion into a puree.5. Prepare toppings. cumin 1 tsp. Use a leaf of lettuce or tortillas to wrap up the bean. cayenne pepper Black pepper. Mash. Add spices. cubed 1 avocado. ©www. peeled and cubed Preparation: 1) 2) 3) 4) 5) 6) Strain and rinse black beans.
chilli powder Y2 tsp. put all vegetables slightly chopped in food processor and pulse until soup has reached desired chunkiness. deseeded and diced 1/3 cup red onions. diced 1/4 cup radishes. diced 2/3 bell peppers and color.6. ground cumin 1-2 tsp. ©www. halved and thinly sliced 1/4 cup green onions. diced 1/3 celery. deseeded and diced 2 Tbsp. garlic. olive oil 1 Tbsp.com 68 . diced Y2 cup carrots 1 cup cucumber. fresh lime juice or apple cider vinegar 1 Tbsp. thinly sliced 1/4 cup chopped fresh cilantro 1/4 cup chopped fresh parsley 1 jalapeno pepper. minced 1 tsp. sea salt 1/4 tsp. ground pepper Hot red pepper optional Preparation: 1) Combine all ingredients and stir well.VegetarianFoodPlan. 3) Cover and chill in refrigerator for 1-2 hours to allow flavors to blend. 2) To speed up the chopping process. Garden Patch Gazpacho Ingredients: 2 cups tomato vegetable juice low sodium 1 cup tomatoes.
lemon juice 2 Tbsp. tahini (Sesame seed butter) 1/2 tsp. black beans. ©www. then slice it into 1/2-inch thick rounds. 3) While kasha is cooking. or until all the liquid has been absorbed. steam broccoli over boiling water for about 5 minutes. salt 1 1/2 oz.com 69 . ground cumin 1/4 tsp.VegetarianFoodPlan. Peel the stem with a sharp knife. chili powder 1/4 tsp. 2) Place kasha and salt into the water in a large saucepan. Set aside. Cut or break the tops into bite-sized florets. combine and purée all the remaining ingredients in a food processor or blender. then top with steamed broccoli and black-bean sauce. Cover and simmer for about 10 minutes. sundried tomatoes in oil 1/4 cup chopped onion 1 3/4 cup or 15 oz. ground coriander 1/4 cup chopped fresh cilantro Preparation: 1) Cut off broccoli stems. 5) Place a small portion of kasha on each serving plate. or until it is bright green and just tender. cooked and drained 1/2 cup roasted red pepper 2 Tbsp.7. 4) Just before you are ready to eat. 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.
Polenta. Spread the cooked vegetables over Risotto.VegetarianFoodPlan. or pasta Preparation: 1) 2) Sauté the vegetables and mix in tofu cubes. or pasta. Zesty Tofu and Vegetables Ingredients: 2 to 3 cups cubed summer squash (Zucchini. Use water in pan if you need more liquid to sauté. Schilling Garlic and Herb. and top with fresh tomato wedges. cut into 1-inch cubes 1 Tbsp. Spike. cubed 1/2 pound very firm tofu. or scallop) 1 onion. seeded and cut into large pieces 2 cups small mushrooms 2 tomatoes. or other seasoning mix Olive oil Risotto. polenta.com 70 . cut into chunks 1 red bell pepper. ©www. crookneck.8.
chili powder 1 jalapeno (Optional) seeded and chopped 1 tsp. If the onion starts to brown too quickly.com 71 . seasoned (or black) pepper 1 3/4 cup or 15 oz. basil leaf 2 tsp.9. garlic powder 1 tsp. red kidney beans. The longer you cook the chili. the more the flavors will blend (up to about an hour). and add the green pepper and onion. coarsely chopped 1 cup onion. chopped 2 1/2 cups whole tomatoes. Cook for at least 5 minutes. sugar 1/2 tsp. using a can of diced tomatoes instead of the chopped whole tomatoes does not come out as well. cooked 1 3/4 cups or 15 oz. ©www.VegetarianFoodPlan. white northern or pinto beans. cooked Preparation (Makes 6 servings): 1) 2) 3) 4) 5) 6) 7) 8) Heat the olive oil in a large skillet on medium heat. Cut the whole tomatoes into small pieces. Garnish with fresh chopped onion and shredded cheese if desired. but do not let them get brown. and put them (including the juice) into a dish. Stir all of the spices into the skillet. Drain and rinse the beans. olive oil 1 green pepper. cooked 1 3/4 cups or 15 oz. ground cumin seed 1 tsp. chopped 1 cup vegetable broth 4 tsp. oregano 1 tsp. stirring often while you do the next few steps. For some reason. 3 Bean Bonanza Chili Ingredients: 2 Tbsp. Reduce heat to a simmer and cook for at least 30 minutes. Add all remaining ingredients and bring to a mild boil. black beans. salt 1/2 tsp. turn down the heat on the skillet and add a little water to slow things down.
grated 1/4 cup fresh mushrooms 1/4 cup red bell peppers 8 oz.plain yogurt and salsa Low carb tortilla Preparation: 1) Heat all ingredients together on the stove. black beans 1/4 cup green bell peppers 1/4 cup pumpkin seeds. raw 1/4 cup fresh/frozen corn Dash of chilli powder Sea salt Topping. cooked and removed from shell 1/4 cup carrots.VegetarianFoodPlan. ©www. Spaghetti Squash Salad Ingredients: Whole Spaghetti Squash.10. 2) Place in tortilla and top with plain yogurt and salsa.com 72 .
If not. Canola oil 1 1/2 tsp. 8) Take the pot off the heat and let sit for 5 minutes. Basmati Spinach Stew Ingredients: 1 Tbsp. Cook for 10 minutes. 7) Add the spinach and cook for another 3-5 minutes to heat it up. package frozen spinach Salt and pepper to taste Preparation: 1) 2) 3) 4) 5) 6) Sauté carrots and spices for 3-5 minutes. cook for a while longer. Add the water and coconut milk and bring to a gentle boil.com 73 . black pepper 1 tsp. peeled and sliced into half rounds 1 10 oz. After 20 minutes of cooking the rice should be looking more or less done. ©www. Add the basmati rice and tofu and reduce heat to simmer. Defrost the spinach and squeeze out the extra water. cayenne pepper 1 14 oz. ground coriander 1 tsp. ground ginger 1/2 tsp. can coconut milk (Don't use the "light" version) 4 cups water 1 cup basmati rice 1 16 oz. ground cumin 1/2 tsp. 9) Add salt and pepper to taste.11. package firm tofu 2 carrots. ground mustard 1 tsp.VegetarianFoodPlan.
canola oil. 2) Add asparagus. minced fresh gingerroot.com 74 . trimmed and cut into 1-inch pieces 1 medium yellow summer squash. stir-fry for 2 minutes. stir-fry 1 teaspoon ginger in 1 teaspoon oil for 1 minute. drained and cut into 1/2-inch cubes 1/4 tsp.VegetarianFoodPlan. stir-fry 1 minute longer or until vegetables are crisp-tender. salt. thinly sliced 1 package (14 oz. pepper and remaining ginger in remaining oil for 7-9 minutes or until lightly browned.12. 6) Serve with rice. 3) In the same pan. Makes 4 servings. sliced almonds. agave nectar or honey 1-1/4 cups vegetable broth 4 tsp. cook and stir for 2 minutes or until thickened. 4) Stir in vegetable broth and sweetener and add to the pan. Add squash. stir-fry tofu. divided 3 tsp. Asparagus N’ Squash Tofu Stir-Fry Ingredients: 1/2 tsp. ©www.) extra-firm tofu. fresh asparagus. stir-fry 2 minutes longer. Add onions. Bring to a boil. braggs amino acids 2 tsp. halved and sliced 2 green onions. Remove and keep warm. toasted Preparation: 1) In a large nonstick skillet or wok. sprinkle with almonds. 5) Add asparagus mixture and tofu. divided 1 cup onions 1 lb. salt 1/4 tsp. Remove and keep warm. nama shoyu. heat through. pepper 2 cups hot cooked brown rice 2 Tbsp.
Marinate the seitan in the mixture for at least 45 minutes. Add to grilled vegetables or on top of a fresh salad.13. ©www.VegetarianFoodPlan. Zesty Grilled Seitan Recipe Ingredients: 1/4 cup white wine 1/4 cup apple cider vinegar Zest and juice from one lime Dash salt and pepper to taste 2 Tbsp. turning once and brushing with extra marinade as desired. Grill over hot coals.com 75 . seitan Preparation: 1) 2) 3) 4) Whisk together all ingredients except for the seitan. olive oil 1 lb.
©www. 3) Makes 2 -4 servings.5 cups water to the beans.14.VegetarianFoodPlan. Sesame Adzuki Beans Ingredients: 1/2 cup dry adzuki beans 1/4 cup tahini 1 Tbsp. Bring to a boil over medium heat. Drain off any remaining water and stir in the tahini and soy sauce. soy sauce Water for cooking the beans Preparation: 1) 2) Soak the beans overnight in 2 cups of water.com 76 . Reduce to a simmer and simmer until the beans are soft (depending on your beans 45 minutes to an hour). Drain off the water and transfer the beans to a saucepan. Add 1.
chopped 1 package low sodium natural taco seasoning 2 cups whole kernel corn. black beans. undrained 1 3/4 cups or 15 oz. 2) Add the other ingredients to the pot and simmer for 30-40 minutes. Taco Soup Ingredients: 1 large onion. undrained 1 3/4 cups or 15 oz. vegan cheese) Preparation: 1) Saute the onion until soft in a large pot sprayed with nonstick cooking spray. cilantro. fat free vegetarian refried beans 1 cup diced tomatoes 1 cup salsa Toppings (Avocado. Makes 15 cups.VegetarianFoodPlan. cooked. great northern beans. ©www. fresh cut of the cob 1 3/4 cups or 15 oz.15.com 77 .
hot sauce and 8 ounces of cheese. about 30 to 40 minutes. vegetarian baked beans. finely chopped 2 cloves garlic. jalapenos. Makes 6 – 8 servings. drained 1-3 tsp. ground cumin 3 1/2 cups or 28 oz. 2) Heat 2 tablespoons olive oil in a nonstick skillet. cilantro and cumin. seeded and chopped 1/2 red bell pepper. Add salt and pepper to taste. 4) Set up grill for indirect grilling and preheat to medium. garlic. to taste 12 oz.VegetarianFoodPlan. Arrange the chillies on the grill away from the heat. Spoon the mixture into the hollowed chiles and sprinkle with remaining cheese. finely chopped 1/2 cup chopped fresh cilantro 1 tsp.com 78 .16. ©www. olive oil 1 medium onion. finely chopped 2 jalapenos. 5) Cook until chillies are tender and cheese is browned and bubbling. coarsely grated Salt. red bell pepper. Add onion. Grilled Stuffed Chili Rellenos or Green Bell Peppers Ingredients: 6 large poblano chiles or red/green bell peppers 2 Tbsp. to taste Preparation: 1) Cut poblano chiles in half lengthwise to create a boat for filling and scrape out seeds. and cook over medium heat until golden brown for about 4 minutes. to taste Freshly ground black pepper. hot sauce. Pepper Jack or Monterey Jack cheese or vegan cheese. 3) Remove pan from heat and stir in baked beans.
Mixture will be thick.com 79 . Form bean mixture into patties. diced 1 3/4 cup or 15 oz. ©www. about 3-5 minutes. mash the beans until almost smooth. cooked 1/2 cup whole wheat flour 2 slices bread. Make veggie burgers and enjoy! 3) Makes 6 servings.17. In a large bowl. approximately 1/2 inch thick and fry patties in a small amount of oil until slightly firm.VegetarianFoodPlan. except the oil. adding the flour a few tablespoons at a time to combine well. seasoned salt Salt and pepper to taste Oil for frying Whole grain bun or bread Preparation: 1) 2) Sautee the onions till soft. black beans. Black Bean Burgers Ingredients: 1/2 onion. garlic powder 1 tsp. onion powder 1/2 tsp. crumbled 1 tsp. Add sauteed onions and the rest of the ingredients.
uncovered. Add tomatoes. cannelloni beans.VegetarianFoodPlan. minced fresh cilantro 1 tsp. cilantro. seeded and chopped 3 garlic cloves. salt and pepper. rinsed and drained 1-3 Tbsp. bring to a boil. ©www. jalapeno and garlic in oil for 5 minutes or until tender. salt 1/8 tsp. simmer 10 minutes longer. sauté the green pepper. for 10 minutes.com 80 . agave nectar 1 tsp. Penne Pasta & Beans Ingredients: 3 1/2 cups crushed tomatoes 1 cup chopped red bell pepper 1/2 cup chopped onion 1 jalapeno pepper. pepper 5 cups hot cooked gluten free penne pasta Preparation: 1) 2) 3) 4) In a large skillet. onion. minced 1 Tbsp. Toss with pasta. Simmer. vinegar.18. olive oil 1 3/4 cup or 15 oz. cider vinegar 1 tsp. sugar. Makes 6 servings. Stir in the peas.
Bean Tacos Ingredients: 1 medium onion. ground cumin 1 tsp. Stir in the beans. olive oil 4 cups (32 oz. sprinkle with cheese. chopped 2 garlic cloves. chili powder (Or purchase a natural taco seasoning to replace chilli. uncovered.VegetarianFoodPlan. Makes 8 servings.com 81 . salt 1/4 tsp. garlic powder 1/4 tsp. oregano.) chopped green chilies 1 Tbsp. ©www. Spoon about 1/2 cup off center on each tortilla. for 3-5 minutes or until mixture begins to thicken. tomatoes. minced 1 Tbsp. Fold one side of tortilla over filling. pepper 8 low carb tortillas (6 inches). Reduce heat. cumin. rinsed and drained 1 Y2 cup diced tomatoes Y2 cup (4 oz. warmed 1/2 cup shredded reduced-fat cheddar cheese or vegan cheddar cheese 1 large ripe avocado. dried oregano 1/2 tsp. peeled and sliced Fresh cilantro to top. salt. saute onion and garlic in oil until tender.19. garlic powder) 1 tsp. Bring to a boil. chopped Preparation: 1) 2) 3) 4) 5) In a nonstick skillet. simmer. Garnish with avocado and chopped cilantro. chilies and seasonings.) black beans.
) firm tofu. stir-fry yellow pepper for 1 minute. stir-fry for 2 minutes. combine the first 10 ingredients. Add cabbage and tomatoes. salt 1/2 tsp. chili powder 1/2 tsp. cut into 1-inch pieces 4 cups shredded cabbage 4 plum tomatoes. stir-fry tofu in oil for 2-3 minutes or until heated through. Curried Tofu Stir-Fry Ingredients: 1/4 cup nama shoyu sauce or Braggs Amino Acid 2 Tbsp.20. 2) In a large nonstick skillet or wok coated with cooking spray. 4) Stir coconut milk mixture and add to skillet. drained and cubed 2 tsp. 6) Serve with rice. Cook and stir for 1-2 minutes or until thickened and vegetables are crisp-tender. peanut butter 1 can (14 oz. stir-fry 2 minutes longer.com 82 . sesame oil 1 medium sweet yellow pepper. 5) Return tofu to skillet.) light coconut milk 1 cup matchstick-cut carrots 8 green onions. Add mushrooms and onions. bring to a boil. 3) In the same pan. set aside. curry powder 1 tsp. cornstarch 1-1/2 tsp. honey or agave 1/2 tsp. Remove and keep warm. crushed red pepper flakes 1 package (16 oz. julienned 1/2 pound sliced fresh mushrooms 1 tbsp. ©www. Makes 6 servings.VegetarianFoodPlan. chopped 3 cups hot cooked brown rice Preparation: 1) In a small bowl. minced fresh ginger root 1/2 tsp.
5) Top with sauce and sprinkle with mozzarella cheese. 3) Stir in the pasta sauce. chopped 1 small onion. fennel seed 1/4 tsp.) shredded part-skim mozzarella cheese or vegan mozzarella cheese Preparation: 1) Cook fettuccine according to package directions. garlic salt Dash pepper 1/2 cup (4 oz. Makes 5 servings. sauté green pepper and onion in oil until tender. minced fresh basil or 2 tsp. simmer. dried basil 1 tsp. 2) Meanwhile. ©www. chopped 1 Tbsp.VegetarianFoodPlan. rinsed and drained 2 Tbsp. black beans and seasonings.) black beans. olive oil 2 cups pasta sauce (no high fructose corn syrup) 1 3/4 cup or(15 oz. uncovered. Spinach Fettuccine with Tomato Basil Bean Sauce Ingredients: 6 oz. 4) Drain fettuccine.21. uncooked vegan spinach fettuccine 1 small green pepper. for 5 minutes. in a large saucepan.com 83 . Reduce heat. dried oregano 1/2 tsp. Bring to a boil.
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