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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
spinach. and nuts in 2-3 cups of water first preferably. cored 2 tsp. Banana Cherry and Sesame Ingredients: Frozen organic cherries (1/2 cup to 1 cup) 1 banana 2 Tbsp. ground up flax seed 2 tsp. 2) Next add all the remaining ingredients: peeled mango. sunflower. Mango Delight’ Smoothie Ingredients: 1 cup organic almond milk 1 large fresh mango (peeled) or frozen 1 apple. © www.com . sesame seeds 1 or 2 tsp.4. coconut. of raw cacao powder Raw honey or agave nectar as sweetener Water/ice to blend 5. raw sunflower seeds 4-6 raw Brazil nuts or 4-8 soaked raw almonds 1 Tbsp. 1 Tbsp. 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. Marvellous Mango Ingredients: 2-3 tsp. ginger and blend. flax seeds (Thickens smoothie) 2 tsp. ground up sesame seed 6. cucumber.VegetarianFoodPlan.
Cran-Orange Strawberry Smoothie Ingredients: 2 oranges 1 cup strawberries (Frozen or fresh) 1/3 cup unsweetened cranberries (Frozen is ok) 1 Tbsp. Mac’ Berry Almond Smoothie Ingredients: 1/2 banana (Or substitute half an avocado but eliminate the flax oil) 4 oz. of cacao powder 1/2 tsp. flax oil 1 tsp.7. frozen acai 1/3 to 1/2 cup frozen mixed berries 1-2 Tbsp. Low Glycemic Chocolate-Green Smoothie Ingredients: 1 Tbsp. chopped flax seeds 8. of soaked brown flax seed 1 Tbsp.VegetarianFoodPlan. of honey 1 tray of ice cubes Water 9.com 6 . of maca Handful of goji berries 1 tsp. hemp seeds 3 tsp. of coconut butter 1 tsp. 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. cacao nibs 3-4 each raw almonds AND macadamia nuts 2 tsp. of your favorite dried green supplement Stevia (Optional) 10.
soy. of cacao powder 11/2 . rinse before use) 2 apples sliced 1 banana sliced 1 Tbsp. rice milk (less for thicker shake) 12. Oat Meal Raw Food Breakfast Ingredients: 1/2-1 cup soaked oat groats (Let soak uncovered. almond.VegetarianFoodPlan. raw carob powder 1 or 2 shakes of cinnamon 1 Tbsp. raisins & hemp seeds (Optional) www.2 cups liquid use water.11. ground flaxseed 1/4 cup soaked raw almonds 1 tsp.com 7 . cinnamon 1/4 cup pure water if blending Nuts. or rice milk 1 Tbsp. soaked brown flax seed (Optional) 1-2 tsp. flax meal 3 Tbsp. organic maple syrup Add ice 13. less is better) 1 Tbsp. soy. Carob Shake Ingredients: 1 large banana 1-1/2 cup almond. hemp. in water over night. Chocolate-Avocado DREAM Ingredients: 1/2 avocado 1 medium sized banana 4-6 dates (Sweeten to taste.
2) Scoop out coconut meat and place in blender. maca (Optional) Young Coconut Preparation: To open young coconut use clever or chef knife. Remember to be very careful to avoid hard pieces from the husk. soaked flaxseed 4-6 chucks pineapple (Fresh or frozen) 1-2 cup organic spinach (Fresh or frozen) 15. blueberry) Dash of Stevia to taste Dash cinnamon 1 Tsp. Vegan Green Chocolate Shake Ingredients: Almond milk vanilla unsweetened 1-2 fresh kale leaves Almond butter 1 Tbsp.water and meat 1 cup your favorite frozen berry (Raspberry. rice. 16. then dump coconut water into blender.com 8 1) . flax oil or substitute with Y2 avocado if no oil Couple dashes of cinnamon 1 tsp.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. Energizing Smoothie Ingredients: 1/2 ripe avocado 1 frozen banana 1 young coconut. Favorite fruit/Y2 an apple 1/4 inch-1/2 inch raw ginger peeled Udo's.+ cocoa powder Handful blueberries or strawberries Pumpkin seeds Water (As needed) Dash Stevia to sweeten ©www. soy or hemp milk 1 Tbsp.VegetarianFoodPlan. strawberry.
soy. of spirulina or SuperGreens powder Add water/ice 18. rice or almond milk Add ice if desired 19. Green Machine Smoothie Ingredients: 3-5 leaves of kale 1 kiwi 1 avocado 2 Tbsp. 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.com 9 . of flaxseed oil 1/4 tsp. 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. 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. 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.VegetarianFoodPlan.17. of ginger root powder or 1/4 inch fresh peeled ginger 1 Tbsp.
7) Allow treat to cool down then cut into squares and serve! ©www.com 10 . agave nectar and vanilla.VegetarianFoodPlan. 3) Using blender or food processor grind oats to coarse powder texture. of batter onto cookie sheet and flatten with fork. cinnamon. walnuts and seeds. Chocolate Chip Vegan Cookies Ingredients: 3 cups whole-wheat flour 1 tsp. cloves. 2) Spray cookie sheet with cooking spray.DESSERT RECIPES 1. 2) Spray baking pan with cooking spray. 5) Now add to dry ingredients and fold in carob chips. baking powder 1 cup applesauce (Optional unsweetened version) 4 oz agave nectar 2 tsp. 6) Bake about 30 minutes or until lightly browned on edges. ground cinnamon 1 tsp. 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. 5) Spread batter evenly into sprayed pan. Makes 48 cookies 2. 6) Place a Tbsp. 7) Moisten your fork if it begins to stick to batter. arrowroot and apple juice concentrate in large bowl. 3) Stir flour and baking powder in large bowl 4) In separate bowl stir well and combine applesauce. Blueberry Squares Ingredients: 4 cups fresh blueberries or berry of your choice 2 tsp. 4) Processed oats with berries. 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. 8) Bake about 12 minutes or until golden.
VegetarianFoodPlan. do not cook 2/3 cup almond meal 1/4 teaspoon cardamom 1/4 tsp. fine grain sea salt 1 tsp. finely shredded & unsweetened 3 large.com 11 . 5) Mix in the flax seed. and vanilla to the dry ingredients and mix until combined. mixed with 2 Tbsp.3. baking soda.can do gluten free 1/3 cup coconut. 7) Remove pie from oven and cover with aluminium foil for 10 minutes before removing from pan. ripe bananas. baking powder 1 Tbsp. vanilla extract 1/4 cup coconut oil or olive oil. 6) Pour batter into oiled pan and bake for 45-50 minutes. ground flax seed. cinnamon 1/2 tsp. 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. well mashed (about 1 1/2 cups) 1 tsp. slightly warm. applesauce. ground cloves 1/4 tsp. all-spice 1/2 tsp. 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. 4) Stir in the apple juice concentrate. nutmeg 1 tsp. oats. 4. cinnamon 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. baking powder 6-7 ounces chocolate chips or dark chocolate bar chopped or unsweetened carob www. baking soda 1 tsp. baking powder and spice in a large mixing bowl.
each about 2 teaspoons in size. onto a parchment lined baking sheet. ground cloves. Makes about 3 dozen bite-sized cookies. 2) To make almond meal. 8) Bake in the top 1/3 of the oven for 10 . vanilla extract. warmed until just melted 1 tsp. 6) Fold in the chocolate/carob. fine grain sea salt 1 cup rolled oats 2/3 cup chopped walnuts 1 cup shredded carrots 1/2 cup real maple syrup.com 12 . 6) Add this to the flour mixture and stir until just combined. room temperature 1/2 cup unrefined (fragrant) coconut oil.don't go too far or you'll end up with almond butter. one level tablespoonful at a time.14 minutes or until turning brown on the bottom. 5) Add the dry ingredients to the wet ingredients and stir until combined. and coconut oil. baking powder Scant 1/2 tsp. coconut oil. leaving about 2 inches between each cookie. and ginger. almond meal. 5) In a separate smaller bowl use a whisk to combine the maple syrup. baking powder.VegetarianFoodPlan. 8) Bake for 12 . 3) In a large bowl whisk together the flour.12 minutes or until the cookies are golden on top and bottom. 4) Add the nuts and carrots. grated fresh ginger 1/4 cup wheat germ 1/2 cup raisins Preparation: 1) Preheat oven to 375F degrees. 3) In a large bowl combine the bananas. cinnamon.You can make your own almond meal by pulsing almonds in a food processor until it is the texture of sand . shredded coconut. wheat germ. 4) In another bowl whisk together the oats. 2) Line two baking sheets with parchment paper. and baking powder. 5. Set aside. salt. 7) Drop onto prepared baking sheets. an inch apart. raisins and oats. racks in the top third. salt. ©www. Carrot Ginger Oatmeal Cookie Recipe Ingredients: 1 cup whole wheat pastry flour 1 tsp.Preparation: 1) Preheat oven to 350 degrees. 7) Drop dollops of the dough. cardamom.
Let sit for five minutes. vanilla extract Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Preheat oven to 350F degrees. baking soda 3/4 tsp. maple syrup. give one more quick stir.still a bit dusty looking. Pour the flour mixture over the peanut butter mixture and stir until barely combined . Now drop by heaping tablespoonfuls onto parchment-lined baking sheets. and salt. Bake for 10. Place racks in the top third. spelt flour. 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. olive oil. Let cool five minutes and transfer to a cooling rack.VegetarianFoodPlan. 6. go ahead and chill the batter for an hour or so before this step.Makes about 2 1/2 dozen cookies. baking soda. www. so if you're set on doing criss-crosses. maybe 11 minutes . It's a loose batter. Organic Peanut Butter Cookies Ingredients: 2 cups whole wheat pastry flour. and vanilla. 9) 10) Make 2 . Stir until combined. or unbleached all-purpose flour 1 tsp.3 dozen cookies. just a stroke or two. In a medium mixing bowl combine the flour. Press down on each one gently with the back of a fork.but don't over bake or they will be dry. In a separate larger bowl combine the peanut butter.com 13 .
cacao powder 1 Tbsp. or crumble some graham crackers on top. red seedless grapes. ©www.com 14 .VegetarianFoodPlan. a slice of apricot or whipped cream. 2) Pour the pudding into bowls and add your desired toppings. Dark Chocolaty Chocolate Pudding Make a rich and creamy vegan chocolate mousse from tofu! Garnish with fresh strawberries. 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. Ingredients: 1 cup raw cashews 3 Tbsp.7. carob powder 3 Tbsp.
cloves.8. mix all dry ingredients together in a mixing bowl: flour. Grade B (vegan) or 1 cup honey (Vegetarian) 1/2 cup crushed walnuts (Optional) Preparation: 1) First. 8) Cool on a counter for 30 min and then frost with cream cheese frosting © www. allspice. baking powder 1 1/2 tsp. 7) Bake for 40-50 min at 350F until a toothpick inserted into the middle of the cake comes out clean. ground cloves 1 tsp. I use a food processor instead of grating them by hand.VegetarianFoodPlan. salt 2 cup grated carrots 1 cup almond milk 1 1/2 cup applesauce 1 cup maple syrup. baking powder. baking soda. baking soda 2 tsp. 6) Transfer to a greased 13x9x2 pan. Mix until "just mixed. 2) Grate the carrots. 3) Preheat the oven to 350F. and salt. ground cinnamon 1/4 cup raisins 1 Y2 tsp. cinnamon. 4) Combine the carrots and the rest of the ingredients except for the walnuts to the flour mixture." 5) Mix in the walnuts.com 15 . allspice Y2 tsp. Peter Rabbit Carrot Cake Ingredients: 2 cups spelt flour or whole wheat flour 2 tsp.
about 40-45 minutes. 5) Add blueberries and use a spoon or spatula to ensure they are coated with the flour mixture. 8) Bake until a knife inserted in the center comes out clean.VegetarianFoodPlan. and salt.9. Blue Banana Bread Ingredients: 3 large over-ripe bananas 1 tsp. 6) Add the banana mixture and gently mix until just combined. baking soda (Non-aluminum) 1/2 tsp. 3) In a large bowl. 7) Spread the mixture evenly in the prepared pan. orange juice 1/3 cup vanilla almond milk (Or apple sauce) 1/2 cup agave nectar 2 cups whole wheat flour 3/4 tsp. orange juice. 9) Allow to cool before cutting and serving. 4) In a separate bowl. almond milk. soda. mash the bananas and add orange zest. 2) Wipe a 9x5-inch loaf pan with oil. baking powder. combine the flour. and agave nectar. salt 1 cup (240 ml) blueberries Preparation: 1) Preheat oven to 350F. Stir well to combine. © www.com 16 . baking powder 3/4 tsp. orange zest 1 Tbsp.
cinnamon.com 17 . www. 11) When it’s done. 4) In a mixing bowl. 2) Prepare a cookie sheet either with non-stick spray or a parchment paper. Super Yummy Low-Fat Whole Wheat Oatmeal Raisin Cookie Ingredients: 1/4 tsp. 10) Bake in the center of oven for about 10-12 minutes. raisins and nuts and mix well into the dough. This dough will be very slightly sticky.VegetarianFoodPlan. 12) Eat when nice a warm and chewy. oil + 1 Tbsp of Almond Milk 1/3 . add the vanilla essence. beat olive oil (and/or milk) together with the vegan sugar. cloves 1/2 tsp. of vanilla essence 1/4 cup raisins Preparation: 1) Preheat oven to 350F.10. 8) Drop by tablespoonful about 3 to a row. Stir to blend together. olive oil or 1 Tbsp. of ground cinnamon 1/8 teaspoon nutmeg 1/4 tsp. chopped 2 Tbsp. of baking soda 1/4 cup pecans. 5) Add in applesauce and egg substitute and beat well. 9) Flatten to about 3/4 and keep it thick. of salt (Optional) 1/2 tsp. arrowroot flour (As substitute for 1 egg) 3/4 cup of whole wheat flour 3/4 cup of dry oats 2 Tbsp. remove from cookie tray and cool on a rack. 6) Add in the flour mixture and beat on medium until a semi-stiff dough forms.1/2 cup of sugar 1/4 cup of unsweetened applesauce 3/4 tsp. baking soda into the flour and oatmeal in a bowl. 3) Sift the salt. 7) At this point.
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.com 18 . You may need to adjust wet/dry ingredients to achieve the correct texture. Don’t over cook. vanilla essence 1/2 cup carob powder 1 large. The mixture should be sticky but not too wet. Low-fat Wheat-free Carob Brownies Ingredients: 1/3 cup brown rice flour 2/3 cup porridge oats 4 Tbsp. Leave to cool and enjoy! 5) 6) 7) 8) ©www.VegetarianFoodPlan. Add all the other ingredients and mix well. Mash the banana in a large mixing bowl. tahini Preparation: 1) 2) 3) 4) Pre-heat oven to 350°. pure maple syrup Egg replacer equivalent of 2 eggs 1/2 tsp. very ripe banana Pinch of salt 1/4 cup chopped walnuts 1/8 cup sultanas or raisins 1/2 Tbsp.11. Bake for 30-35 minutes. your better off slightly undercooking them and having a slightly soft middle.
pecans. Raw Banana Macaroons Ingredients: 1 cup medjool dates 1 banana 1/2 cup coconut. Place all ingredients in a food processor. agave nectar Pinch of salt Preparation: 1) 2) 3) 4) Remove the pits from dates. sliced strawberries Preparation: 1) Process avocado.12. 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.com 19 . and process until only slightly chunky. shredded (Unsweetened) Y2 cup quick oats 1 Tbsp.raspberries. Roll into balls and lightly roll in shredded coconut. Hold back a little coconut for coating the macaroons. almond butter 2 Tbsp.VegetarianFoodPlan. sweetener (dates or maple syrup) and carob in a food processor or blender until smooth and creamy. 13. ©www.
mint. again until smooth. © www. Raw "Chocolate Mint" Cookies Ingredients: 2 Y2 cups raw walnuts 2-3 fresh mint leaves. 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. add a few more raisins and a tablespoon of water. salt and coconut oil and mix it all up. add cacao nibs and blend just until nibs are well distributed. shredded 12 dates (Medjool are best) Y2-3/4 tsp. cinnamon Y2 tsp. 4) Refrigerate before eating. 3) After ingredients are mixed. cinnamon.VegetarianFoodPlan. salt 1 Y2 Tbsp. remove from food processor by tablespoon-sized blobs and flatten into cookie-ish rounds. Makes approximately 15 cookies. cacao nibs Preparation: 1) Place dates in food processor and mix until smooth. 3) Shape into balls and enjoy! 15. Speedy Raw Cookies Ingredients: 3/4 cup raw walnuts. 2) Add walnuts. 2) If you can't get the mixture to hold together. raw coconut oil (It's best if it's very soft.14. but not liquid) 2 Tbsp. Once smooth.com 20 .
and fresh coconut butter (if using) until smooth. honey.VegetarianFoodPlan. Pour on top of crust and decorate with fresh. sliced Preparation: Crust 1) 2) Topping 1) 2) Blend the walnuts.16. 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. blueberries. Blend the almonds and honey until finely chopped. fresh coconut butter (Optional) For Garnish: fresh strawberries. sliced strawberries. © www.com 21 .
Remove from food processor and place the mixture in a medium-sized bowl or onto the counter. Process until everything is well mixed. made into a smooth "pecan butter" (Your food processor can do this) 30 medjool dates. cinnamon 1/2 cup pecans. Raw Chocolate Pudding Ingredients: Meat of 2 coconuts or coconut butter 10 cashews 6 dates 4 Tbsp.com 22 . Sort of "knead" in the chopped pecans until they're well distributed. cinnamon Water Preparation: 1) Blend all the ingredients until smooth." coconut. dried coconut 1/2 tsp. 18. process dates until smooth (or as close to smooth as you can get). Press the pecan mix into a 9x9 or 8x8 inch glass pan. and cinnamon. chopped Preparation: 1) 2) 3) 4) 5) 6) 7) In food processor. Add the "pecan butter. salt. raw cacao powder 1/4 tsp. Store covered in the fridge until ready to eat. pitted 1 1/2 cup shredded.17. salt 1 tsp. Raw Pecan Pie Tart Ingredients: 2 cups pecans. ©www.VegetarianFoodPlan.
Orange Almond Cookies Ingredients: 4 cups raw almonds. ©www. oranges. sea salt.19. peeled and seeded) 1 banana 1-2 tsp. raw tahini Preparation: 1) Blend all ingredients until smooth and it’s ready to eat! 20. raisins.VegetarianFoodPlan. whole and peeled 2 apples. 2) When all ingredients are finely processed. and apples in a food processor until they are finely chopped.com 23 . soaked overnight 2 cups raisins Y2 cup orange peel 2 medium oranges. use a spatula to spread cookie mixture onto a dehydrator tray OR shape into balls and eat as is. Papaya Banana Pudding Ingredients: 1 cup papaya chunks (About Y2 a Hawaiian papaya. cored Preparation: 1) Blend the almonds. orange peel.
Raw Scramble Ingredients: 1 cup almonds (Soaked overnight in water) 1/2 cup sunflower seeds 1/4 salt Y2 cup of water 2 Tbsp. and green onions.VegetarianFoodPlan. 2) Pour into bowl and fold in chopped tomatoes.do not heat oats. 4) Place in water the night before and then prepare yoru breakfast the following morning as if they are cooked. ©www. cumin Lettuce leaf – Romaine/Collard Green Preparation: 1) In a food processor combine and blend almonds. chopped Dash of cayenne 1/4 tsp. 2. salt and water. This keeps the fiber structure intact and helps the digestive system. sunflower seeds. cilantro. Oatmeal Ingredients: 3 cups water 2 cups old fashioned oatmeal 1/2 cup raisins Preparation: 1) Bring water to a boil and add oatmeal. 3) Optional. 2) Reduce heat and simmer for 5-10 minutes or until oats have reach your desired texture.BREAKFAST RECIPES 1. The leaf will give the dish more crunch and texture. green onions 1/4 cup cilantro Y2 cup tomatoes. Remove from heat and let cool. * You can eat by itself or in a lettuce leaf.com 24 .
and essential fiber. If you would like it sweeter.com 25 . ©www. Stevia or honey. To dry granola: 1) Take the chunky mixture and drop it on dehydrator trays. cinnamon. 5) Continue to add sweetener to taste. turn it no higher than 105 degrees so not to destroy the vitamins. just place it on the tray in small chunky pieces. Good For You Granola Ingredients: 4 cups of soaked sunflower seeds 1 cup of soaked flax seeds 2/3 cups of raisins 1 tsp. or until ingredients are slightly mixed but still chunky. agave nectar and Stevia. of salt 2 Tbsp.VegetarianFoodPlan. 3) If your dehydrator has a heating gauge. 4) Add raspberries. 4) If you don’t have a dehydrator. you can add more agave. 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.3. alcohol free vanilla. and blend once more about 10-15 seconds. minerals. 2) Add raisins. 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. salt. 2) You don’t need to smooth it out. of cinnamon 2/3 cup shredded coconut (Unsweetened) 1 tsp. 3) Process all ingredients except raspberries for 10-15 seconds. of alcohol free vanilla 1 tsp.
com 26 . agave nectar 32 oz. Eat with fresh fruit and non-dairy milk. raisins 8 oz. ©www. Rice Milk Recipe Ingredients: 1 cup cooked brown rice 1 oz. Muesli Recipe Ingredients: 1 oz.VegetarianFoodPlan. Fold in ingredients with a large spoon to mix. Store in an air-tight container. Shake well before using. Cover and blend on high until rice is pulverized. rolled rye Preparation: 1) 2) 3) 4) 5) Combine all ingredients in a large wide bowl. chopped walnuts 5 oz. vanilla and water. agave nectar. rolled wheat 8 oz. vanilla Preparation: 1) 2) 3) 4) In a blender place rice. chopped dried apples 1/2 cup shredded coconut 5 oz. chopped sesame seeds 1 oz. rolled oats 8 oz. Store in a covered container in the refrigerator.4. water 1 tsp. 5. Refrigerate if you have the space.
* 1 serving is approximately 1 cup. vanilla and water in high powered blender.com 27 .6. agave nectar 32 oz. vanilla Dash of salt to bring out the flavors Preparation: 1) Place cashews. water 1 tsp. ©www.VegetarianFoodPlan. Cashew Milk Recipe Ingredients: 1/2 cup raw cashew pieces 3 Tbsp. only creamy. 4) Shake well before using. agave nectar. 2) Cover and blend on high until cashews are pulverized and there are not chunks of cashew. 3) Cashew milk will last about 5 days covered in the refrigerator.
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.
more if preferable 1/8 tsp. Add the tofu mixture and stir-fry until the tofu is heated through. ©www. tamari/soy sauce. mash it all up until there are no big chunks. Rapeseed oil (or other mild-flavored oil) Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Drain the tofu.VegetarianFoodPlan. With a fork. Sauté until the pieces are brown and crispy. cayenne and pepper. diced 1 Tbsp. low sodium tamari or nama shoyu sauce. nutritional yeast Y2 tsp. organic) 1 medium tomato 2 Tbsp. Add the vegetables and stir-fry until they are tender. In a frying pan. Add the nutritional yeast. heat the canola oil and add the Fakin’ Bacon. cayenne pepper 1/8 tsp. Hearty Tofu Scramble Ingredients: l lb. Makes 4 servings. diced Y2 onion. turmeric.com 32 . firm tofu (Non-gmo. black pepper Y2 bell pepper. turmeric 2 tsp. Cut it into pieces and put it into a small mixing bowl.12.
drained 2-3 Roma tomatoes. Breakfast Black Eyed Peas Ingredients: 1/2 large red onion. ©www. garlic. hot pepper (Jalepeno) 1 large green pepper. diced small 1/4 cup salsa 1/4 cup vegetable broth or 1 Tbsp.13. 5) Warm tortillas and roll up some of the black-eyed peas mixture into each one. 3) Stir occasionally to keep from burning. nama shoyu and 1/4 cup water 1 package of whole wheat tortillas Preparation: 1) In a nonstick pan. tomatoes. and peppers in vegetable broth until soft. chopped 1/2 tsp. chopped 1/2 yellow pepper.com 33 . 2) Stir in black-eyed peas and cook on medium heat until vegetables are cooked through. saute the onion. minced garlic 1 can black-eyed peas.VegetarianFoodPlan. 4) Stir in salsa and simmer for 5 minutes more. 6) Serve as is or with extra salsa. chopped 1 tsp.
or you can serve it on the top. tamari .14. Saute until fully incorporated into tofu mixture and warmed thoroughly.1/2 cup firm tofu. 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. Add spaghetti squash salad. Sprinkle with nutritional yeast. crushed 3 Tbsp. Warm the tortillas. and water. Roll it up like a burrito. Enjoy!! Makes 1 serving.com 34 .VegetarianFoodPlan. turmeric 1 clove fresh garlic. crumbled 1 Tbsp. nama shoyu or tamari (Adds salty flavor) Dash of cayenne. ©www. Spoon the scrambled tofu/squash mixture in a line down the center of the tortilla. Add crumbled tofu. South Western Breakfast Burrito Ingredients: 1-2 low carb tortillas 1/3. and spices. Saute until lightly browned. paprika. cumin. Add salsa.
com 35 . can of black beans 2 fat free/low fat flour tortillas 1 cup of salsa Diced green chillies 2 Tbsp. 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).VegetarianFoodPlan. ©www. onions. tomatoes. Huevos Rancheros Ingredients: 6 egg whites OR enough scrambled tofu mix to serve two 1 15oz. 6) Top the salsa with the scrambled egg whites or scrambled tofu. Makes 2 servings. or top the beans with the salsa and place the plates in a microwave oven and heat for 1 to 2 minutes on high. 3) Take the warmed tortillas and place each one flat on a separate plate. spreading out the beans to cover the whole tortilla.15. diced 3 Tbsp. vegan cheese 4 Tbsp. 5) Top the beans with salsa that you've either warmed upon the stove top. 4) Cover each tortilla with the black beans.
measure 2 cups of cereal to 5 cups of water.com 36 . ©www. and raisins and almond milk. 2) When ready to cook. 3) You can store leftovers in the refrigerator.16. Or make one serving by boiling 1/4 cup of cereal. 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.VegetarianFoodPlan. cinnamon. 5) Add chopped apple. nutmeg. bringing it to boil. 4) Warm up when you want.
5) Remove from heat and let stand covered for 5 minutes.com 37 . cover and let set overnight. 4) Reduce to a bare simmer and stir occasionally for 10 minutes or so. strain water off grains. Winter Grain Cereal Ingredients: 2/3 cups steel cut oats 1/3 cup pearl barley 2 Tbsp. the soy milk and 3 cups water and bring to a simmer on the stove. add water 1 inch above grains.VegetarianFoodPlan. 3) Add the dried fruit. put grains and cinnamon in a large bowl or pot. 6) This is also really good with dried apricots or with fresh chopped apples. 2) In the AM.17. ©www. Makes 3-4 servings. 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.
or they will tend to stick. jam or jelly. except for the Cinnamon and blueberries. 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. Serve with fat free maple syrup.VegetarianFoodPlan.com 38 . Try to use a cover to steam the pancakes as much as fry them. vanilla Dash of salt 2 tsp.18. 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. Be sure to add more soy milk or water to keep the batter from getting too thick as it sits. ©www. Fry in a non-stick pan sprayed with Pam. as it reduces the amount of Pam you need to fry them.
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. ©www.com 39 . Variations – try adding vanilla. or yeast.19. Boil and then simmer the quinoa in water and mollasses for ten minutes. cinnamon. nut. blackstrap molasses or raw honey Currants or raisins to taste Preparation: 1) 2) 3) 4) Rinse the grains. Add the oats and fruit and simmer for another 15 minutes.VegetarianFoodPlan. Makes 1 large serving OR 2 small servings.
wetting your hands with water to help pat the dough down evenly. ©www. Mix in coconut. 8) Serve. pumpkin seeds. combine almond flour.com 40 . agave and vanilla. 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. combine grapeseed oil. 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.20. Press the dough into the baking dish. salt and baking soda. Stir dry ingredients into wet. sunflower seeds. almond slivers and raisins. 7) Bake at 350° for 20 minutes.VegetarianFoodPlan. In a large bowl. Grease an 8x8 baking dish with grapeseed oil. Makes 12-16 bars.
flaxseed oil 2 large ripe avocados 1 cup non-fat plain yogurt 1 medium shallot 2 Tbsp. flat-leaf parsley 1 Tbsp. raw Dressing: 2 Tbsp. cut into 1/4 “ slices 1 medium orange bell pepper. julienned 1 medium jicama. cut into 1/4 “ slices in a diagonal 1 large hothouse cucumber. cut into 1/4 “ slices 1 medium red bell pepper. 3) Place all vegetables in bowel and toss with salad dressing. 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. ©www. fresh tarragon. julienned 1/3 cup sunflower seeds. julienned 1 medium yellow squash or zucchini.com 41 . 2) Add a little water or more vinegar if necessary to thin.VegetarianFoodPlan. cut into 1/4 “ slices 2 medium Belgian endive. chopped optional 3 Tbsp. Rainbow Salad Ingredients: 1 medium red onion 1 medium green bell pepper.LUNCH RECIPES 1.
core. mirin (Sweet Japanese cooking wine) 1 Tbsp. making nine equal slices. Peel. Toss the apple slices with the remaining tablespoon of orange juice to keep them from browning. ginger. then turn the tofu block on its side and cut into thirds again. Look for them in packages at Asian markets. Stir in the garlic. 2 sprigs of cilantro. and cayenne. Press the tofu for 30 minutes. Put another plate on top and weigh it down with something heavy. some Napa cabbage. the mirin. 4) 5) 6) 7) ©www. canola oil 2 garlic cloves.VegetarianFoodPlan. Set aside to cool. If packing for later. folding in the sides along the way. minced 1 Tbsp. Place the slices in an 8×8-inch baking dish and pour the marinade over the top. Dip one of the wrappers in a wide bowl filled with warm water for 15 seconds. Ingredients: 1 pound firm tofu 4 Tbsp. Tofu Apple Spring Rolls The Wonders of Rice Paper: Rice paper wrappers are a fantastic alternative to bread for the gluten-intolerant. then turn the slices over and let sit for another 30 minutes. Make a marinade by whisking together 3 tablespoons of the orange juice. and canola oil. cover the rolls with a damp paper towel and some plastic wrap to keep them from drying out. and thinly slice the Granny Smith apple.2. sliced 9 large leaf or butterhead lettuce leaves. Cut the tofu into three slices lengthwise. and scallions in a mound just below the center of the wrapper. Roll up the rice paper to form a tight bundle. 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. soy sauce. soy sauce 1 Tbsp.com 42 . Transfer to a dry work surface and pat dry. Serve or pack each roll wrapped in a lettuce leaf (this will keep the spring roll from sticking to the plate). Arrange a slice of tofu along with some apple slices. 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. until it is golden brown and the marinade is absorbed. or until softened. Let the tofu sit for 30 minutes. Bake the tofu and marinade for 40 minutes. Preheat the oven to 375°F. freshly squeezed orange juice 1 Tbsp.
©www. extra virgin olive oil 1 Tbsp. Simmer for 15 minutes. Roasted Tomato Basil Soup Ingredients: 6–6 1/2 pounds plum tomatoes. Place in oven and roast the tomatoes for 50 minutes. thyme. chopped 1 large garlic clove. Add the basil. Add the onion and sauté until soft and slightly golden. Remove pan from the oven and set aside.com 43 . they should fill the pan completely. cut in half lengthwise (About 35) 1/4 cup plus 1 Tbsp. red pepper flakes (Optional) 2 cups fresh whole basil leaves (one 2 oz.VegetarianFoodPlan. then arrange them cut side up. Carefully pour in all the tomatoes and their juices. and 1 cup water (you may need to add an extra cup if the tomatoes are on the dry side). depending on the strength of your blender). 3) Warm the rest of the olive oil in a large saucepan over medium heat. 4) Blend the soup in batches in the blender. Drizzle the tomatoes with 1/4 cup olive oil and sprinkle with salt. sea salt 1/2 a medium onion.3. Add garlic and pepper flakes and sauté for one more minute. Remove from heat and allow to cool slightly. 2) Arrange the cut tomatoes on a large (10×16-inch) baking sheet. 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. dried thyme Preparation: 1) Preheat the oven to 400°F. about 10 minutes. 5) Serve piping hot. Toss with your hands until the tomatoes are evenly coated with oil. with crackers or chunks of store-bought artisan-style bread. bag) 1/2 tsp. minced 1 tsp.
stirring constantly. If you are around. Drain the dry beans and add them to the slow cooker along with the lentils.4. 2) Heat the olive oil in a skillet over medium-high heat. about 5 minutes. pinto beans. chopped 1 garlic clove. 5) When the chili is done. TVP. and navy beans in a mixing bowl. for another 2 minutes. Let the beans soak for several hours or overnight.com 44 . cumin. dried sage 1 tsp. minced 1 tsp. Rinse and drain the beans. ©www. paprika. paprika 1/2 tsp. sea salt (Or to taste) Freshly ground black pepper Preparation: 1) Combine the black beans. dried oregano A pinch of cayenne 1/2 cup uncooked lentils (Black. then cover with a generous amount of water. stir in the salt and pepper to taste and serve hot. give the chilli a stir or two during the day to ensure even cooking. 3) Scrape the onion and spice mixture into the insert of a medium-size (2. 4) Cover the slow cooker and cook on high for 5 hours or on low for 8 hours. dried thyme 1/2 tsp. and cayenne and sauté. and tomato paste. Chili Con "Carne" Ingredients: 1/2 cup dried black beans 1/2 cup dried pinto beans 1/2 cup dried navy beans 1 Tbsp. brown. or until the garlic is soft and the spices are fragrant. beef-style texturized vegan protein (TVP) 1 (6-ounce) can salt-free tomato paste 1 tsp. 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. or crimson are all fine here. thyme. When the oil is hot.5 to 3 quarts) slow cooker. extra virgin olive oil 1 onion. ground cumin 1 1/2 tsp. oregano. add the onion and bell pepper and sauté until the onion is translucent and soft. Add the garlic. until the beans are tender. sage. just not red) 1 cup dried.VegetarianFoodPlan.
3) In a large bowl. 4) Allow to marinate in the refrigerator at least one hour before serving. Italian Pasta Salad Ingredients: 1 1/2 cups bowtie or corkscrew pasta 1 cup broccoli. until just tender. diced 1 red or yellow bell pepper.com 45 . 2) Lightly steam the broccoli. diced 1 12 oz. toss together the pasta.VegetarianFoodPlan. Drain and allow to cool. diced 1 -2 tomatoes.5. diced 1/3 cup sliced black olives 2 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. chopped small 1 12 ounce can water-packed artichoke hearts. drained and chopped 1 purple onion. broccoli and remaining ingredients and season to taste with salt and pepper. Toss again before serving. can green beans. ©www.
for an additional 45 minutes. chopped 3 medium potatoes. or until the soup reaches desired thickness. Reheat before serving. curry powder 1/2 tsp. for 1 hour. Remove bay leaf. dried oregano 1 tsp. 3) Puree in a blender or food processor. salt 1 bay leaf 2 large carrots. Curried Split Pea and Potato Soup Ingredients: 16 oz.6. uncovered.VegetarianFoodPlan. Simmer. chopped 1 tsp. 2) Stir in the carrots. onion and spices. chopped Preparation: 1) In a large saucepan. garlic powder 1 tsp. stirring occasionally. ©www. pepper 1/2 tsp. combine the split peas. water. dried 10 cups water 1 onion. Simmer. covered. chopped 2 stalks celery.com 46 . green split peas. potatoes and celery.
to taste Add dill to taste Preparation: 1) 2) 3) In a large bowl. chopped finely 1 small carrot. onion granules 1/4 tsp.6. ©www.com 47 . turmeric 4 tsp. or as a side salad. served on crackers. finely chopped 1 tsp. Add remaining ingredients and mix well. chopped fresh parsley 2 stalks celery. finely shredded 3 Tbsp. prepared mustard 1 Y2 tsp. Raw Eggless Egg Salad Ingredients: 1 Y2 pounds tofu. firm Y2 cup eggless mayonnaise (Nasoya Nayonnaise is my favorite!) 2 red bell peppers. pickle relish 1 Y2 Tbsp. sea salt 1 Y2 tsp. The resulting savory treat is wonderful as a sandwich spread. chopped finely 4 scallions (White and green parts). mash tofu with a fork or potato masher (alternatively. garlic powder Black pepper.VegetarianFoodPlan. you may wish to finely cube the tofu).
coarsely chopped 2-3 cloves garlic.8. and all the beans.com 48 . 3) Stir in the tomatoes. and cumin. and stir in the cilantro or parsley. garlic. Tres Bean Chilli Ingredients: 1 orange bell pepper. dried oregano 2 Tbsp. and cook. drained and rinsed 1 can black beans. seeded and cut into 1/2-squares 1 yellow onion. chili powder 3 medium tomatoes. 5) Season with salt and black pepper. This is to replace the oil that is often used for sautéing. and bring to a boil. oregano. chili powder. seeded and cut into 1/2-squares 1 red bell pepper. the canned corn. seeded and cut into 1/2-squares 1 yellow bell pepper. stirring. drained and rinsed 1 can corn. peeled and chopped (Or one 16-ounce can diced tomatoes) 1 can kidney beans. 4) Lower the heat and simmer for 30 minutes. cayenne pepper 1 tsp. Add a little water as needed. for 5 minutes. 2) Add the bell peppers. water for sautéing 1/4 tsp. 6) Serve in shallow bowls. drained (Or 1-1/2 cups frozen corn. ground cumin 1 tsp. thawed) Salt and freshly ground pepper. ©www. ground coriander 1 tsp. coriander. adding water or tomato juice as needed if too much liquid evaporates. drained and rinsed 1 can pinto beans. cayenne. finely chopped 3-4 Tbsp.VegetarianFoodPlan. 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. onion.
chili powder 1/4 tsp. cooked pinto beans 4 oz. diced green chillies 1 tsp. weigh pumpkin seeds. rinsed and drained. 2) Add chili powder.9. Process until almost smooth. 3) Add water if needed.VegetarianFoodPlan.com 49 . Transfer them to a food processor. or flax crackers. you will need 2 15 oz. Mexican Bean Spread Ingredients: 1/2 oz. ©www. sea salt 1/4 tsp. pinto beans. * If you want to use canned beans. * You can use pine nuts instead of pumpkin seeds. and liquid smoke flavor. salt. liquid smoke flavouring Preparation: 1) In a medium-small wide bowl. raw pumpkin seeds 16 oz. or omit both. cans. 4) Serve with raw veggies or baked tortilla chips. and green chilies.
2) Put all chopped veggies in a large bowl and add: 1/2 tsp. black pepper.VegetarianFoodPlan. cumin and paprika. The pieces should be about the size of a corn kernel. 4) Stir well keep covered in the fridge 4-6 hours or more.com 50 . 3) Add juice of one large pink grapefruit. Raw Vegan Ceviche Ingredients: 1 cup corn (Do not cut it up. in to very small pieces. ©www. by hand or with the food processor.10. each salt. 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.
11. dry dill 1 tsp. gently turning every two hours or so until they start to get crispy on the outside. nutritional yeast (Optional) 1/2 tsp. Raw Vegan Falafel Ingredients: 1 cup sunflower seeds 1 Tbsp. cumin 1 tsp. ©www. 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. sesame seeds 1/2 cup corn kernels (Fresh/frozen) 1 large clove of garlic 1 small onion. chopped about a cup 1/2 cup celery leaf (Or parsley/cilantro) 1 Roma tomato 1/2 cup olives 1 Tbsp. salt 1 Tbsp.com 51 .VegetarianFoodPlan. 3) Dehydrate at 145F. Makes about 15 balls.
Roll it up and the spinach leaf. you might need to stick a cocktail stick in it to hold.nam ashoyusauce 1 cup raw almond butter 1/2 head Savoy cabbage. Cut the Mango lenthwise into strips. 3) 4) 5) ©www. and a few leafs of cilantro and. Place the collard leaf on a cutting board with the underside facing up. (You may add water if it needs to be thinner) In a bowl. a few sticks of carrot. 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. lemon juice.VegetarianFoodPlan. Add some hemp seeds.com 52 . In a blender. about 1/4 inch (1 cm) thick. chopped ginger 1/4 cup green onions sliced 1/2Tbsp. The best and easiest way is to do this with you hands or a large wooden spoon. Then you put some of the cabbage mix on the leaf. puree the honey.redchilli1Tbsp. Add the almond butter and blend at low speed to combine. ginger.12. You should get a rather thick consistency. 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. shredded 6 large collard green leaves or for a more mild flavor. and soy sauce. red chili. a few pieces of mango. Do this for all the other spinach leafs until the ingredients are gone. basil.
cumin seed Salt to taste 1/2 tsp. navy beans 1/2 large onion 4 medium carrots. onion. spices. Simmer for 5 minutes. olive oil Preparation: 1) Put water. 2) Add beans. unpasteurized miso paste 1 can or 15 oz. crushed red pepper 1 tsp. 3) Simmer for 10 minutes. fenugreek powder 1/4 tsp. frozen veggies. Simple Carrot-Bean Soup Ingredients: 3 cups water 1 Tbsp. and oil.13. garam masala 1/2 tsp. coriander 2 Tbsp. ©www.VegetarianFoodPlan. chopped 1-1/2 cups frozen peas/carrots/corn (Any or all) 1 tsp. tarragon leaf 1 tsp.com 53 . miso paste. garlic powder 1 tsp. and carrots into a pot.
Curried Vegetable and Chickpea Stew Ingredients: 2 cups onion. 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. curry powder 2 tsp. minced in garlic press 2 tsp. sea salt 1 tsp. quartered lengthwise and sliced 1 can or 15 oz. diced 1 cup green bell pepper. ground black pepper 3 cups sweet potato.14. ground cumin 1 tsp. chickpeas. diced 2 cups zucchini. garlic. deseeded and diced 1 Tbsp. ground coriander Dash of cinnamon 3 tsp. deseeded and diced 1 cup red bell pepper.com 54 . olive oil 2 Tbsp.VegetarianFoodPlan. ©www.
Add the eggs. curry and pepper. cover and pulse until blended. combine onion and vinaigrette. Serve patties on buns with lettuce and tomato or wrap in lettuce leaf and reserved onion mixture. Combine mayonnaise and mustard. split or whole romaine lettuce leaves 6 lettuce leaves Preparation: 1) 2) 3) 4) 5) 6) 7) 8) In a small bowl. Makes 6 servings. pepper 1/3 cup vegan mayonnaise 2 tsp.15. Shape into six patties. thinly sliced 1/4 cup fat-free red wine vinaigrette 2 cans (15 oz.com 55 . each) chickpeas or garbanzo beans. curry powder Tomato sliced 1/2 tsp. wheat germ and parsley. cover and process until smooth. Chickpea Burgers Ingredients: 1 large red onion. set aside. combine the chickpeas. 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. spread over cut sides of buns. Place on a baking sheet coated with cooking spray. In a food processor.VegetarianFoodPlan. ©www. Bake at 375° for 10-15 minutes or until firm. Dijon mustard 6 sesame seed hamburger buns. walnuts.
5) Divide the juice. all spice Dash of cinnamon (Optional) Salt and pepper Preparation: 1) Preheat the oven to 350 degrees Fahrenheit. extra virgin olive oil 1/4 tsp. reserve them to roast if you’d like. allow to cool for 10 minutes. and pepper among the halves and use a fork to fluff and incorporate mixture into squash. butternut. then cut in half horizontally.com 56 . or until tender. 4) Scoop out the seeds.VegetarianFoodPlan.16. 2) Place the whole squash on a baking sheet lined with parchment paper or foil and roast for 40-45 minutes. Acorn Squash with Pineapple Ingredients: 2 medium acorn. 3) Remove from the oven. all spice. oil. 6) E n j o y ! ©www. or delicate squash 1/3 cup pineapple juice 1 Tbsp. salt.
VegetarianFoodPlan.) black beans. Fold in half.17. ©www. warmed or lettuce leaf for wrap 1 medium tomato. rinsed and drained 4 low carb tortillas (6 inches). Spoon 1/2 cupful down the center of each tortilla.com 57 . cheese and sour cream. salsa. 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. Makes 4 servings. cover and cook 1 minute longer or until heated through. top with tomato. Add beans. Black Bean Fajitas Ingredients: 1/2 cup each julienned sweet yellow pepper and red pepper 1 cup red onions julienned 1 can (15 oz.
lemon juice 1 Tbsp.18. Raw Creamed Spinach Soup Ingredients: Y2 head spinach leaves Y2 cucumber. cold pressed olive oil Preparation: 1) Blend all ingredients until smooth. salt Y2 tsp. unpasteurized barley miso Y2 tsp.VegetarianFoodPlan. freshly cracked pepper Dash chili powder 1 Tbsp. ©www. peeled 1/4 cup water 1 avocado 1 clove garlic 1 cup tomato 1 Tbsp.com 58 .
cumin powder 1/2 tsp. cumin. diced 1 tsp. seeded. Add salt just before serving. tomatoes and coriander. turmeric 1 tsp. Add garlic. fresh coriander 1 tsp.VegetarianFoodPlan. masala. cored and diced 2 cups of spinach 1 cup tomatoes. salt Preparation: 1) 2) 3) 4) 5) 6) 7) Heat oil in skillet. ginger root. and turmeric and sauté until the onion is transparent. cayenne pepper 3 Anaheim chiles roasted.com 59 .19. Kick-it-up Spicy Curry Lentils Ingredients: 12 oz. Simmer over low heat for about 25 minutes. diced and crushed 2 cloves garlic. Add chiles. and cayenne. Makes 4 servings. onion. chopped 2 Tbsp. Add ginger root. ©www. minced 1 medium onion. garam masala 1/2 tsp. Add washed lentils and cover mixture with water. spinach. red lentils (dry) 1 tsp.
Mock Tuna Salad Ingredients: 1 cup garbanzo beans (Canned or pre-cooked) 1 stalk celery.VegetarianFoodPlan. finely minced 1-2 Tbsp.com 60 .20. 3) Can have as a side dish or on vegetables or salad. 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. chopped 1/2 small onion. ©www.
salt and pepper in a large bowl. extra virgin olive oil 1 medium red onion. 3) Mince the garlic. oil. balsamic vinegar 1 Tbsp. cooked 1 3/4 cup or 15 oz. Zesty 3 Bean Salad Ingredients: 1 3/4 cup or 15 oz. black beans. 4) Drain and rinse the beans and add along with the peas. 5) Stir and serve chilled. dried oregano 1/2 tsp. cooked 1 pound green peas. cucumber. pinto beans. garbanzo beans.21. * You can use other beans and it will be very tasty. diced 1 medium hothouse cucumber 15 oz. agave nectar or honey 1/2 tsp. vinegar. ©www. mustard.com 61 . cooked 1 3/4 cup or 15 oz. and add to the salad. zest and juice 2 Tbsp. rough chop the parsley. and roasted bell peppers and add to the bowel. 2) Dice the onion. roasted bell peppers 1 clove minced garlic 1/3 cup flat leaf parsley. dried basil Salt and pepper Preparation: 1) Whisk together the orange zest and juice. Dijon mustard 2 Tbsp.VegetarianFoodPlan. roughly chopped 3 Tbsp. thawed 1 large orange.
6) Add salt and pepper to taste.VegetarianFoodPlan. pressed or minced 2 carrots. Check occasionally to make sure water has not completely evaporated. and bring to a simmer. Heat should be low-medium.22. A crock pot works very well for making this soup and cook for 6-8 hours. packed with protein. Place all ingredients except salt and pepper in a soup pot. dry uncooked 6 to 7 cups water or vegetable stock 1 medium-size yellow onion. 1 hour or longer. ground mustard 1/4 tsp. black pepper Salt and pepper. with the split peas quite broken down and mushy. and serve hot. diced 2 celery stalks. Make sure there’s enough water. dried marjoram 1 tsp. such as stones or residue. 7) Can make creamy by blending in food processor. Makes 4 to 6 servings. diced 1 tsp. Ingredients: 2 cups green split peas. ©www.com 62 . 5) The resulting soup should be thick and creamy. and freezes well. diced 2 or 3 garlic cloves. to taste Preparation: 1) 2) 3) 4) Rinse split peas. Split Pea Soup This wonderful soup is filling. Cover loosely and cook until peas are tender. brimming with fiber. dried basil 1/2 tsp. dried parsley 1/4 tsp. low in calories and fat. checking for any impurities.
and continue cooking for 20 to 30 minutes. Add tofu to the pan with soy sauce. or to taste 1 lb. firm tofu Preparation 1) 2) 3) : Heat oil in a wok or frying pan over medium heat.VegetarianFoodPlan. Cover. minced or in garlic press 2 Tbsp. green onion thinly sliced 1/2” ginger. Squeeze lime juice and sprinkle green onion over tofu before serving.DINNER RECIPES 1. and cook for 1 minute.com 63 . Stir in garlic and ginger. Garlic Ginger Tofu Ingredients: 3 Tbsp. ©www. soy sauce. minced maybe you can use garlic press 1 lime 1 Tbsp. and stir to coat. Rapeseed oil 4 cloves garlic.
or 1 pound green beans. white wine vinegar 1/2 tsp. tossing gently to coat. 2) Stir in tomato and thyme. crushed and minced 1 Tbsp. trimmed Preparation: 1) Combine first 5 ingredients in a medium bowl. add to tomato mixture.VegetarianFoodPlan. salt 1/8 tsp. Steamed Green Beans with Tomato-Garlic Vinaigrette Ingredients: 1 Tbsp. Dijon mustard 1/4 tsp. 3) Steam beans. 4) Cut into 2-inch pieces. covered.2. 7 minutes or until crisp-tender. extra virgin olive oil 1/2 cup seeded chopped tomato 1 tsp chopped fresh thyme 16 oz. slowly add oil. whisking to combine. let stand 10 minutes. ©www. freshly ground black pepper Garlic cloves.com 64 .
green onions. ©www. rapeseed oil in pan and add cubed tofu. 4) Add chestnuts. drained and sliced 2 Tbsp.3.com 65 .VegetarianFoodPlan. sesame oil. nama shoyu and ginger in water and remaining oil for several minutes. 3) Stir fry mushrooms. and sesame seeds and sauté 2-4 more minutes. 2) Fry for about 5 minutes or until browned. fresh ginger. minced in garlic press 1/2 cup fresh shiitake mushrooms. tofu. cubed 1” 1 tsp. green onions 2 tsp. stems removed 1 cup fresh snow peas 1 cup water Preparation: 1) Heat 1 tsp. 5) Serve with or without rice. pressed in garlic press 2 tsp. Vegetable N’ Braised Tofu Ingredients: 1 pound tofu firm silken style (Organic and non-gmo). green beans. nama shoyu 3 Tbsp. fresh garlic. garlic. divided 1 cup whole water chestnuts. Rapeseed oil 2 tsp.
Grill an additional 4 to 5 minutes or until tender.4. minced garlic 1 cup vegan mayonnaise 3 Tbsp. balsamic vinegar 2 Tbsp. of bragg liquid aminos 6 Portobello mushrooms.VegetarianFoodPlan. chopped basil.com 66 . Preparation: 1) Rehydrate sun dried tomatoes in warm water for 15 min. combine sun dried tomatoes and water. balsamic vinegar. and vegan mayonnaise. Grill for 5 minutes and flip with tongs. Set aside. ©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. cleaned and dried Whole grain buns or rolls Lettuce. whisk together remaining chopped basil and garlic. nama shoyu. and process for 1 minute. 5) Serve on toasted bun with fresh vegetables on top and sun dried tomato aioli. 3) In a small bowl. onion slices. olive oil 2 Tbsp. tomato slices. tamari. 2) Food process. and tamari. garlic. 4) Dip each mushroom in marinade and place on hot grill. vegan cheese as toppings. or sun dried tomatoes in olive oil are ready to go. olive oil.
cubed 1 avocado.VegetarianFoodPlan. Add spices. food process. Mash.5. black beans 2 Tbsp. cayenne pepper Black pepper.1/2 tsp. or blend beans and onion into a puree. Burrito of Black Beans Ingredients: 1 Tbsp. Remove from heat and cover. Prepare toppings. minced 1/4 . cumin 1 tsp. Use a leaf of lettuce or tortillas to wrap up the bean. Add apple cider vinegar. ©www. diced 1 3/4 cup or 15 oz. peeled and cubed Preparation: 1) 2) 3) 4) 5) 6) Strain and rinse black beans. pinch Toppings: 1 tomato. onion. apple cider vinegar Spices: 1 clove of garlic.com 67 .
minced 1 tsp. put all vegetables slightly chopped in food processor and pulse until soup has reached desired chunkiness. diced 1/3 celery.com 68 . ground cumin 1-2 tsp.VegetarianFoodPlan. deseeded and diced 1/3 cup red onions. garlic. halved and thinly sliced 1/4 cup green onions. sea salt 1/4 tsp. 2) To speed up the chopping process. deseeded and diced 2 Tbsp. olive oil 1 Tbsp. Garden Patch Gazpacho Ingredients: 2 cups tomato vegetable juice low sodium 1 cup tomatoes.6. fresh lime juice or apple cider vinegar 1 Tbsp. ground pepper Hot red pepper optional Preparation: 1) Combine all ingredients and stir well. 3) Cover and chill in refrigerator for 1-2 hours to allow flavors to blend. ©www. diced 2/3 bell peppers and color. diced Y2 cup carrots 1 cup cucumber. diced 1/4 cup radishes. chilli powder Y2 tsp. thinly sliced 1/4 cup chopped fresh cilantro 1/4 cup chopped fresh parsley 1 jalapeno pepper.
Set aside.VegetarianFoodPlan. 4) Just before you are ready to eat. steam broccoli over boiling water for about 5 minutes. or until all the liquid has been absorbed. cooked and drained 1/2 cup roasted red pepper 2 Tbsp. 2) Place kasha and salt into the water in a large saucepan. lemon juice 2 Tbsp. Cover and simmer for about 10 minutes. black beans. 5) Place a small portion of kasha on each serving plate. chili powder 1/4 tsp. then top with steamed broccoli and black-bean sauce. ground coriander 1/4 cup chopped fresh cilantro Preparation: 1) Cut off broccoli stems. sundried tomatoes in oil 1/4 cup chopped onion 1 3/4 cup or 15 oz. 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. then slice it into 1/2-inch thick rounds. or until it is bright green and just tender.7.com 69 . combine and purée all the remaining ingredients in a food processor or blender. 3) While kasha is cooking. Cut or break the tops into bite-sized florets. tahini (Sesame seed butter) 1/2 tsp. ©www. salt 1 1/2 oz. Peel the stem with a sharp knife. ground cumin 1/4 tsp.
cut into chunks 1 red bell pepper. cut into 1-inch cubes 1 Tbsp. or pasta Preparation: 1) 2) Sauté the vegetables and mix in tofu cubes. Spike. seeded and cut into large pieces 2 cups small mushrooms 2 tomatoes. Schilling Garlic and Herb.com 70 . cubed 1/2 pound very firm tofu. Zesty Tofu and Vegetables Ingredients: 2 to 3 cups cubed summer squash (Zucchini. Use water in pan if you need more liquid to sauté. or scallop) 1 onion. crookneck. ©www. Polenta. or other seasoning mix Olive oil Risotto. polenta.VegetarianFoodPlan. and top with fresh tomato wedges. or pasta. Spread the cooked vegetables over Risotto.8.
Stir all of the spices into the skillet. garlic powder 1 tsp. oregano 1 tsp. and put them (including the juice) into a dish. white northern or pinto beans. coarsely chopped 1 cup onion. cooked Preparation (Makes 6 servings): 1) 2) 3) 4) 5) 6) 7) 8) Heat the olive oil in a large skillet on medium heat. red kidney beans. Reduce heat to a simmer and cook for at least 30 minutes. Cut the whole tomatoes into small pieces. ©www. black beans. sugar 1/2 tsp. ground cumin seed 1 tsp. If the onion starts to brown too quickly. stirring often while you do the next few steps. salt 1/2 tsp. 3 Bean Bonanza Chili Ingredients: 2 Tbsp. but do not let them get brown. basil leaf 2 tsp.VegetarianFoodPlan. and add the green pepper and onion. cooked 1 3/4 cups or 15 oz. seasoned (or black) pepper 1 3/4 cup or 15 oz. chili powder 1 jalapeno (Optional) seeded and chopped 1 tsp. olive oil 1 green pepper.9. Add all remaining ingredients and bring to a mild boil. Drain and rinse the beans. cooked 1 3/4 cups or 15 oz. Cook for at least 5 minutes.com 71 . chopped 1 cup vegetable broth 4 tsp. turn down the heat on the skillet and add a little water to slow things down. using a can of diced tomatoes instead of the chopped whole tomatoes does not come out as well. chopped 2 1/2 cups whole tomatoes. The longer you cook the chili. Garnish with fresh chopped onion and shredded cheese if desired. For some reason. the more the flavors will blend (up to about an hour).
2) Place in tortilla and top with plain yogurt and salsa. ©www. raw 1/4 cup fresh/frozen corn Dash of chilli powder Sea salt Topping. cooked and removed from shell 1/4 cup carrots.10.VegetarianFoodPlan.plain yogurt and salsa Low carb tortilla Preparation: 1) Heat all ingredients together on the stove.com 72 . Spaghetti Squash Salad Ingredients: Whole Spaghetti Squash. black beans 1/4 cup green bell peppers 1/4 cup pumpkin seeds. grated 1/4 cup fresh mushrooms 1/4 cup red bell peppers 8 oz.
ground cumin 1/2 tsp. cook for a while longer. 9) Add salt and pepper to taste. After 20 minutes of cooking the rice should be looking more or less done. 8) Take the pot off the heat and let sit for 5 minutes.VegetarianFoodPlan. Add the basmati rice and tofu and reduce heat to simmer. Cook for 10 minutes. Basmati Spinach Stew Ingredients: 1 Tbsp. ground mustard 1 tsp. black pepper 1 tsp. If not. package frozen spinach Salt and pepper to taste Preparation: 1) 2) 3) 4) 5) 6) Sauté carrots and spices for 3-5 minutes. can coconut milk (Don't use the "light" version) 4 cups water 1 cup basmati rice 1 16 oz. ground coriander 1 tsp. 7) Add the spinach and cook for another 3-5 minutes to heat it up. peeled and sliced into half rounds 1 10 oz.com 73 . Defrost the spinach and squeeze out the extra water. cayenne pepper 1 14 oz.11. ©www. Add the water and coconut milk and bring to a gentle boil. ground ginger 1/2 tsp. package firm tofu 2 carrots. Canola oil 1 1/2 tsp.
cook and stir for 2 minutes or until thickened. stir-fry for 2 minutes. sprinkle with almonds. toasted Preparation: 1) In a large nonstick skillet or wok. divided 1 cup onions 1 lb. stir-fry tofu. Add onions. 3) In the same pan. Makes 4 servings.12. stir-fry 1 teaspoon ginger in 1 teaspoon oil for 1 minute. Add squash. thinly sliced 1 package (14 oz. agave nectar or honey 1-1/4 cups vegetable broth 4 tsp. 5) Add asparagus mixture and tofu. 2) Add asparagus. fresh asparagus. stir-fry 1 minute longer or until vegetables are crisp-tender.VegetarianFoodPlan. stir-fry 2 minutes longer. pepper and remaining ginger in remaining oil for 7-9 minutes or until lightly browned. heat through. braggs amino acids 2 tsp.com 74 . divided 3 tsp. Asparagus N’ Squash Tofu Stir-Fry Ingredients: 1/2 tsp. minced fresh gingerroot. 4) Stir in vegetable broth and sweetener and add to the pan. salt. nama shoyu. Remove and keep warm. 6) Serve with rice. Bring to a boil. ©www. drained and cut into 1/2-inch cubes 1/4 tsp. Remove and keep warm. pepper 2 cups hot cooked brown rice 2 Tbsp.) extra-firm tofu. halved and sliced 2 green onions. trimmed and cut into 1-inch pieces 1 medium yellow summer squash. sliced almonds. canola oil. salt 1/4 tsp.
com 75 . Grill over hot coals. olive oil 1 lb.VegetarianFoodPlan. Add to grilled vegetables or on top of a fresh salad. ©www.13. 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. seitan Preparation: 1) 2) 3) 4) Whisk together all ingredients except for the seitan. Marinate the seitan in the mixture for at least 45 minutes. turning once and brushing with extra marinade as desired.
Drain off any remaining water and stir in the tahini and soy sauce.VegetarianFoodPlan.5 cups water to the beans. Bring to a boil over medium heat.com 76 . ©www. 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) 2) Soak the beans overnight in 2 cups of water. Add 1.14. 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. 3) Makes 2 -4 servings.
VegetarianFoodPlan. black beans. 2) Add the other ingredients to the pot and simmer for 30-40 minutes. Taco Soup Ingredients: 1 large onion. fat free vegetarian refried beans 1 cup diced tomatoes 1 cup salsa Toppings (Avocado. fresh cut of the cob 1 3/4 cups or 15 oz. great northern beans. undrained 1 3/4 cups or 15 oz. chopped 1 package low sodium natural taco seasoning 2 cups whole kernel corn. Makes 15 cups. undrained 1 3/4 cups or 15 oz.com 77 . cooked.15. vegan cheese) Preparation: 1) Saute the onion until soft in a large pot sprayed with nonstick cooking spray. ©www. cilantro.
Add salt and pepper to taste.16. about 30 to 40 minutes. red bell pepper. seeded and chopped 1/2 red bell pepper. Pepper Jack or Monterey Jack cheese or vegan cheese.VegetarianFoodPlan. 5) Cook until chillies are tender and cheese is browned and bubbling. drained 1-3 tsp. ©www. ground cumin 3 1/2 cups or 28 oz. to taste Preparation: 1) Cut poblano chiles in half lengthwise to create a boat for filling and scrape out seeds. hot sauce. finely chopped 1/2 cup chopped fresh cilantro 1 tsp. coarsely grated Salt. garlic. Grilled Stuffed Chili Rellenos or Green Bell Peppers Ingredients: 6 large poblano chiles or red/green bell peppers 2 Tbsp. to taste Freshly ground black pepper. olive oil 1 medium onion. Spoon the mixture into the hollowed chiles and sprinkle with remaining cheese. finely chopped 2 jalapenos. 2) Heat 2 tablespoons olive oil in a nonstick skillet. Add onion. finely chopped 2 cloves garlic. and cook over medium heat until golden brown for about 4 minutes. cilantro and cumin. 4) Set up grill for indirect grilling and preheat to medium. Makes 6 – 8 servings. Arrange the chillies on the grill away from the heat.com 78 . to taste 12 oz. jalapenos. hot sauce and 8 ounces of cheese. 3) Remove pan from heat and stir in baked beans. vegetarian baked beans.
black beans. approximately 1/2 inch thick and fry patties in a small amount of oil until slightly firm. garlic powder 1 tsp. except the oil.com 79 . adding the flour a few tablespoons at a time to combine well. Make veggie burgers and enjoy! 3) Makes 6 servings. Black Bean Burgers Ingredients: 1/2 onion. cooked 1/2 cup whole wheat flour 2 slices bread. seasoned salt Salt and pepper to taste Oil for frying Whole grain bun or bread Preparation: 1) 2) Sautee the onions till soft. In a large bowl. ©www. about 3-5 minutes. mash the beans until almost smooth. onion powder 1/2 tsp. diced 1 3/4 cup or 15 oz. crumbled 1 tsp. Form bean mixture into patties.VegetarianFoodPlan. Add sauteed onions and the rest of the ingredients. Mixture will be thick.17.
onion. 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 chopped 3 garlic cloves. sugar. Simmer. Makes 6 servings. simmer 10 minutes longer. agave nectar 1 tsp. olive oil 1 3/4 cup or 15 oz. cider vinegar 1 tsp. Toss with pasta.18. minced fresh cilantro 1 tsp. minced 1 Tbsp. cannelloni beans. salt and pepper. salt 1/8 tsp.VegetarianFoodPlan. sauté the green pepper. jalapeno and garlic in oil for 5 minutes or until tender. for 10 minutes. ©www.com 80 . pepper 5 cups hot cooked gluten free penne pasta Preparation: 1) 2) 3) 4) In a large skillet. cilantro. vinegar. Stir in the peas. uncovered. Add tomatoes. bring to a boil. rinsed and drained 1-3 Tbsp.
Reduce heat. for 3-5 minutes or until mixture begins to thicken. Bring to a boil. Spoon about 1/2 cup off center on each tortilla. garlic powder) 1 tsp. sprinkle with cheese. pepper 8 low carb tortillas (6 inches). chili powder (Or purchase a natural taco seasoning to replace chilli. saute onion and garlic in oil until tender. rinsed and drained 1 Y2 cup diced tomatoes Y2 cup (4 oz. Bean Tacos Ingredients: 1 medium onion. cumin. oregano. Stir in the beans. minced 1 Tbsp.19. ©www. Fold one side of tortilla over filling. tomatoes. ground cumin 1 tsp.VegetarianFoodPlan. salt. chopped 2 garlic cloves. peeled and sliced Fresh cilantro to top. Garnish with avocado and chopped cilantro. garlic powder 1/4 tsp. olive oil 4 cups (32 oz. Makes 8 servings.) chopped green chilies 1 Tbsp.) black beans. salt 1/4 tsp. simmer. chilies and seasonings.com 81 . warmed 1/2 cup shredded reduced-fat cheddar cheese or vegan cheddar cheese 1 large ripe avocado. dried oregano 1/2 tsp. chopped Preparation: 1) 2) 3) 4) 5) In a nonstick skillet. uncovered.
Add mushrooms and onions. Remove and keep warm. peanut butter 1 can (14 oz. cut into 1-inch pieces 4 cups shredded cabbage 4 plum tomatoes. cornstarch 1-1/2 tsp. Curried Tofu Stir-Fry Ingredients: 1/4 cup nama shoyu sauce or Braggs Amino Acid 2 Tbsp. 6) Serve with rice. Makes 6 servings. 2) In a large nonstick skillet or wok coated with cooking spray. crushed red pepper flakes 1 package (16 oz. stir-fry yellow pepper for 1 minute. 5) Return tofu to skillet. stir-fry 2 minutes longer. 4) Stir coconut milk mixture and add to skillet. 3) In the same pan. Cook and stir for 1-2 minutes or until thickened and vegetables are crisp-tender. stir-fry for 2 minutes. sesame oil 1 medium sweet yellow pepper. bring to a boil. chopped 3 cups hot cooked brown rice Preparation: 1) In a small bowl. minced fresh ginger root 1/2 tsp. curry powder 1 tsp. julienned 1/2 pound sliced fresh mushrooms 1 tbsp.VegetarianFoodPlan. set aside. chili powder 1/2 tsp. honey or agave 1/2 tsp. salt 1/2 tsp. stir-fry tofu in oil for 2-3 minutes or until heated through. drained and cubed 2 tsp.) light coconut milk 1 cup matchstick-cut carrots 8 green onions. Add cabbage and tomatoes.com 82 . combine the first 10 ingredients. ©www.20.) firm tofu.
for 5 minutes. Reduce heat. chopped 1 Tbsp. uncooked vegan spinach fettuccine 1 small green pepper.VegetarianFoodPlan. dried basil 1 tsp.) shredded part-skim mozzarella cheese or vegan mozzarella cheese Preparation: 1) Cook fettuccine according to package directions. dried oregano 1/2 tsp. Makes 5 servings.21. chopped 1 small onion. ©www. 2) Meanwhile.com 83 . fennel seed 1/4 tsp. sauté green pepper and onion in oil until tender. 4) Drain fettuccine. rinsed and drained 2 Tbsp. minced fresh basil or 2 tsp. 5) Top with sauce and sprinkle with mozzarella cheese.) black beans. Bring to a boil. simmer. black beans and seasonings. Spinach Fettuccine with Tomato Basil Bean Sauce Ingredients: 6 oz. olive oil 2 cups pasta sauce (no high fructose corn syrup) 1 3/4 cup or(15 oz. garlic salt Dash pepper 1/2 cup (4 oz. uncovered. in a large saucepan. 3) Stir in the pasta sauce.
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