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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
ground up flax seed 2 tsp. Banana Cherry and Sesame Ingredients: Frozen organic cherries (1/2 cup to 1 cup) 1 banana 2 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. flax seeds (Thickens smoothie) 2 tsp. 2) Next add all the remaining ingredients: peeled mango. Mango Delight’ Smoothie Ingredients: 1 cup organic almond milk 1 large fresh mango (peeled) or frozen 1 apple.VegetarianFoodPlan. ground up sesame seed 6. Marvellous Mango Ingredients: 2-3 tsp.com . sesame seeds 1 or 2 tsp. raw sunflower seeds 4-6 raw Brazil nuts or 4-8 soaked raw almonds 1 Tbsp. of raw cacao powder Raw honey or agave nectar as sweetener Water/ice to blend 5. cucumber. ginger and blend. cored 2 tsp. and nuts in 2-3 cups of water first preferably.4. spinach. sunflower. coconut. © www.
com 6 . of cacao powder 1/2 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. cacao nibs 3-4 each raw almonds AND macadamia nuts 2 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.VegetarianFoodPlan. Mac’ Berry Almond Smoothie Ingredients: 1/2 banana (Or substitute half an avocado but eliminate the flax oil) 4 oz. of honey 1 tray of ice cubes Water 9. flax oil 1 tsp. of coconut butter 1 tsp. of your favorite dried green supplement Stevia (Optional) 10. chopped flax seeds 8.7. Low Glycemic Chocolate-Green Smoothie Ingredients: 1 Tbsp. frozen acai 1/3 to 1/2 cup frozen mixed berries 1-2 Tbsp. of soaked brown flax seed 1 Tbsp. hemp seeds 3 tsp.
less is better) 1 Tbsp. Carob Shake Ingredients: 1 large banana 1-1/2 cup almond.11. raisins & hemp seeds (Optional) www.VegetarianFoodPlan. or rice milk 1 Tbsp. cinnamon 1/4 cup pure water if blending Nuts. of cacao powder 11/2 .com 7 . soy.2 cups liquid use water. soaked brown flax seed (Optional) 1-2 tsp. ground flaxseed 1/4 cup soaked raw almonds 1 tsp. hemp. Oat Meal Raw Food Breakfast Ingredients: 1/2-1 cup soaked oat groats (Let soak uncovered. rice milk (less for thicker shake) 12. soy. organic maple syrup Add ice 13. in water over night. rinse before use) 2 apples sliced 1 banana sliced 1 Tbsp. almond. raw carob powder 1 or 2 shakes of cinnamon 1 Tbsp. flax meal 3 Tbsp. Chocolate-Avocado DREAM Ingredients: 1/2 avocado 1 medium sized banana 4-6 dates (Sweeten to taste.
then dump coconut water into blender.com 8 1) . 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.VegetarianFoodPlan. 2) Scoop out coconut meat and place in blender. rice. strawberry.14.+ cocoa powder Handful blueberries or strawberries Pumpkin seeds Water (As needed) Dash Stevia to sweeten ©www.water and meat 1 cup your favorite frozen berry (Raspberry. flax oil or substitute with Y2 avocado if no oil Couple dashes of cinnamon 1 tsp. Favorite fruit/Y2 an apple 1/4 inch-1/2 inch raw ginger peeled Udo's. Energizing Smoothie Ingredients: 1/2 ripe avocado 1 frozen banana 1 young coconut. 16. 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. maca (Optional) Young Coconut Preparation: To open young coconut use clever or chef knife. Green Pome-berry Smoothie Ingredients: 1 medium sized banana 6-8oz (1 cup) frozen blueberries 1/2 cup pomegranate juice 1/2 cup almond. soy or hemp milk 1 Tbsp.
17. of flaxseed oil 1/4 tsp. of spirulina or SuperGreens powder Add water/ice 18. 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.com 9 . Green Machine Smoothie Ingredients: 3-5 leaves of kale 1 kiwi 1 avocado 2 Tbsp.VegetarianFoodPlan. soy. of ginger root powder or 1/4 inch fresh peeled ginger 1 Tbsp. rice or almond milk Add ice if desired 19. 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. 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.
7) Moisten your fork if it begins to stick to batter. 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. cinnamon. Chocolate Chip Vegan Cookies Ingredients: 3 cups whole-wheat flour 1 tsp. 5) Spread batter evenly into sprayed pan. 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. Blueberry Squares Ingredients: 4 cups fresh blueberries or berry of your choice 2 tsp.DESSERT RECIPES 1. 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. 5) Now add to dry ingredients and fold in carob chips. agave nectar and vanilla. walnuts and seeds. 3) Stir flour and baking powder in large bowl 4) In separate bowl stir well and combine applesauce.VegetarianFoodPlan. ground cinnamon 1 tsp. arrowroot and apple juice concentrate in large bowl. of batter onto cookie sheet and flatten with fork. 4) Processed oats with berries. 8) Bake about 12 minutes or until golden. 6) Place a Tbsp. 2) Spray baking pan with cooking spray. 2) Spray cookie sheet with cooking spray. Makes 48 cookies 2. cloves. 3) Using blender or food processor grind oats to coarse powder texture. 7) Allow treat to cool down then cut into squares and serve! ©www.com 10 .
can do gluten free 1/3 cup coconut.3. ground cloves 1/4 tsp. all-spice 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. do not cook 2/3 cup almond meal 1/4 teaspoon cardamom 1/4 tsp. 6) Pour batter into oiled pan and bake for 45-50 minutes. and vanilla to the dry ingredients and mix until combined. well mashed (about 1 1/2 cups) 1 tsp. baking powder 6-7 ounces chocolate chips or dark chocolate bar chopped or unsweetened carob www. mixed with 2 Tbsp. applesauce.VegetarianFoodPlan. 4) Stir in the apple juice concentrate. baking powder 1 Tbsp. cinnamon 1/2 tsp. oats. 7) Remove pie from oven and cover with aluminium foil for 10 minutes before removing from pan. ground flax seed. 4. baking soda 1 tsp. Chocolate Oatmeal Chai Cookie Recipe Ingredients: 2 cups rolled oats. 5) Mix in the flax seed. cinnamon 1/2 tsp. fine grain sea salt 1 tsp. vanilla extract 1/4 cup coconut oil or olive oil. baking powder and spice in a large mixing bowl.com 11 . ripe bananas. alcohol free vanilla extract (Trader Joe’s has Alcohol Free FYI) 2 Tbsp. water until smooth Preparation: 1) Pre-heat oven to 350 degrees 2) Lightly oil a 9 inch pan with vegetable oil 3) Combine the flour. baking soda. nutmeg 1 tsp. finely shredded & unsweetened 3 large. slightly warm.
8) Bake for 12 . ©www. fine grain sea salt 1 cup rolled oats 2/3 cup chopped walnuts 1 cup shredded carrots 1/2 cup real maple syrup. 3) In a large bowl combine the bananas. 6) Add this to the flour mixture and stir until just combined. grated fresh ginger 1/4 cup wheat germ 1/2 cup raisins Preparation: 1) Preheat oven to 375F degrees. an inch apart. cinnamon. 2) To make almond meal. salt. 5. baking powder. shredded coconut. leaving about 2 inches between each cookie.don't go too far or you'll end up with almond butter. each about 2 teaspoons in size. 8) Bake in the top 1/3 of the oven for 10 .VegetarianFoodPlan. 5) Add the dry ingredients to the wet ingredients and stir until combined. 7) Drop dollops of the dough. 4) In another bowl whisk together the oats.Preparation: 1) Preheat oven to 350 degrees. Carrot Ginger Oatmeal Cookie Recipe Ingredients: 1 cup whole wheat pastry flour 1 tsp. 2) Line two baking sheets with parchment paper.12 minutes or until the cookies are golden on top and bottom. and coconut oil. onto a parchment lined baking sheet. raisins and oats. warmed until just melted 1 tsp.com 12 . baking powder Scant 1/2 tsp.14 minutes or until turning brown on the bottom. 7) Drop onto prepared baking sheets. 3) In a large bowl whisk together the flour. almond meal. Set aside. racks in the top third. wheat germ. 4) Add the nuts and carrots. coconut oil. room temperature 1/2 cup unrefined (fragrant) coconut oil. and ginger. and baking powder. ground cloves. 5) In a separate smaller bowl use a whisk to combine the maple syrup.You can make your own almond meal by pulsing almonds in a food processor until it is the texture of sand . vanilla extract. 6) Fold in the chocolate/carob. salt. Makes about 3 dozen bite-sized cookies. one level tablespoonful at a time. cardamom.
Place racks in the top third. and vanilla.3 dozen cookies. or unbleached all-purpose flour 1 tsp. maybe 11 minutes . spelt flour. maple syrup. so if you're set on doing criss-crosses. baking soda. 6. Now drop by heaping tablespoonfuls onto parchment-lined baking sheets. Press down on each one gently with the back of a fork. Pour the flour mixture over the peanut butter mixture and stir until barely combined . baking soda 3/4 tsp. Let cool five minutes and transfer to a cooling rack. Let sit for five minutes. Bake for 10.Makes about 2 1/2 dozen cookies. and salt. In a separate larger bowl combine the peanut butter. In a medium mixing bowl combine the flour. Stir until combined. It's a loose batter. olive oil.com 13 . www. vanilla extract Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Preheat oven to 350F degrees. 9) 10) Make 2 . 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. go ahead and chill the batter for an hour or so before this step. just a stroke or two. Organic Peanut Butter Cookies Ingredients: 2 cups whole wheat pastry flour.still a bit dusty looking.but don't over bake or they will be dry.VegetarianFoodPlan. give one more quick stir.
com 14 .7.VegetarianFoodPlan. a slice of apricot or whipped cream. ©www. carob powder 3 Tbsp. cacao powder 1 Tbsp. red seedless grapes. Dark Chocolaty Chocolate Pudding Make a rich and creamy vegan chocolate mousse from tofu! Garnish with fresh strawberries. 2) Pour the pudding into bowls and add your desired toppings. 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. or crumble some graham crackers on top. Ingredients: 1 cup raw cashews 3 Tbsp.
VegetarianFoodPlan. ground cloves 1 tsp. baking powder 1 1/2 tsp.8.com 15 ." 5) Mix in the walnuts. allspice. 4) Combine the carrots and the rest of the ingredients except for the walnuts to the flour mixture. 7) Bake for 40-50 min at 350F until a toothpick inserted into the middle of the cake comes out clean. baking soda 2 tsp. 8) Cool on a counter for 30 min and then frost with cream cheese frosting © www. Peter Rabbit Carrot Cake Ingredients: 2 cups spelt flour or whole wheat flour 2 tsp. mix all dry ingredients together in a mixing bowl: flour. salt 2 cup grated carrots 1 cup almond milk 1 1/2 cup applesauce 1 cup maple syrup. Grade B (vegan) or 1 cup honey (Vegetarian) 1/2 cup crushed walnuts (Optional) Preparation: 1) First. baking powder. baking soda. 6) Transfer to a greased 13x9x2 pan. and salt. Mix until "just mixed. 2) Grate the carrots. I use a food processor instead of grating them by hand. 3) Preheat the oven to 350F. ground cinnamon 1/4 cup raisins 1 Y2 tsp. cinnamon. allspice Y2 tsp. cloves.
and agave nectar. baking powder. 3) In a large bowl. orange juice. 8) Bake until a knife inserted in the center comes out clean. and salt.9. orange juice 1/3 cup vanilla almond milk (Or apple sauce) 1/2 cup agave nectar 2 cups whole wheat flour 3/4 tsp. 7) Spread the mixture evenly in the prepared pan. © www. soda. Blue Banana Bread Ingredients: 3 large over-ripe bananas 1 tsp. 6) Add the banana mixture and gently mix until just combined. orange zest 1 Tbsp. 4) In a separate bowl. mash the bananas and add orange zest. about 40-45 minutes. baking soda (Non-aluminum) 1/2 tsp.VegetarianFoodPlan. 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. baking powder 3/4 tsp. Stir well to combine. salt 1 cup (240 ml) blueberries Preparation: 1) Preheat oven to 350F. combine the flour. 2) Wipe a 9x5-inch loaf pan with oil.com 16 .
10) Bake in the center of oven for about 10-12 minutes. oil + 1 Tbsp of Almond Milk 1/3 . of ground cinnamon 1/8 teaspoon nutmeg 1/4 tsp. beat olive oil (and/or milk) together with the vegan sugar. 7) At this point.com 17 . add the vanilla essence. of vanilla essence 1/4 cup raisins Preparation: 1) Preheat oven to 350F. 11) When it’s done. raisins and nuts and mix well into the dough. 6) Add in the flour mixture and beat on medium until a semi-stiff dough forms. of salt (Optional) 1/2 tsp.10. 5) Add in applesauce and egg substitute and beat well. of baking soda 1/4 cup pecans. 8) Drop by tablespoonful about 3 to a row. 4) In a mixing bowl. chopped 2 Tbsp.1/2 cup of sugar 1/4 cup of unsweetened applesauce 3/4 tsp. 3) Sift the salt. www. remove from cookie tray and cool on a rack. Stir to blend together. 2) Prepare a cookie sheet either with non-stick spray or a parchment paper. baking soda into the flour and oatmeal in a bowl. cloves 1/2 tsp. 9) Flatten to about 3/4 and keep it thick. arrowroot flour (As substitute for 1 egg) 3/4 cup of whole wheat flour 3/4 cup of dry oats 2 Tbsp. 12) Eat when nice a warm and chewy. cinnamon. olive oil or 1 Tbsp.VegetarianFoodPlan. This dough will be very slightly sticky. Super Yummy Low-Fat Whole Wheat Oatmeal Raisin Cookie Ingredients: 1/4 tsp.
vanilla essence 1/2 cup carob powder 1 large. Mash the banana in a large mixing bowl. The mixture should be sticky but not too wet. Use a hand blender to blend the oats into a powder/flour. 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. Bake for 30-35 minutes.11. Leave to cool and enjoy! 5) 6) 7) 8) ©www. Line an 8x8-inch square baking pan with foil and lightly oil the bottom. Add all the other ingredients and mix well.VegetarianFoodPlan. tahini Preparation: 1) 2) 3) 4) Pre-heat oven to 350°.com 18 . Don’t over cook. very ripe banana Pinch of salt 1/4 cup chopped walnuts 1/8 cup sultanas or raisins 1/2 Tbsp. pure maple syrup Egg replacer equivalent of 2 eggs 1/2 tsp. your better off slightly undercooking them and having a slightly soft middle.
13. ©www. agave nectar Pinch of salt Preparation: 1) 2) 3) 4) Remove the pits from dates.12. shredded (Unsweetened) Y2 cup quick oats 1 Tbsp. almond butter 2 Tbsp.VegetarianFoodPlan. Raw Banana Macaroons Ingredients: 1 cup medjool dates 1 banana 1/2 cup coconut. Hold back a little coconut for coating the macaroons.raspberries. Place all ingredients in a food processor. pecans. sweetener (dates or maple syrup) and carob in a food processor or blender until smooth and creamy. Roll into balls and lightly roll in shredded coconut. and process until only slightly chunky. sliced strawberries Preparation: 1) Process avocado.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.
cinnamon. add a few more raisins and a tablespoon of water. 2) Add walnuts. 2) If you can't get the mixture to hold together. Once smooth. salt and coconut oil and mix it all up. but not liquid) 2 Tbsp. cinnamon Y2 tsp. again until smooth.VegetarianFoodPlan. shredded 12 dates (Medjool are best) Y2-3/4 tsp. 4) Refrigerate before eating. 3) After ingredients are mixed. 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. 3) Shape into balls and enjoy! 15. Speedy Raw Cookies Ingredients: 3/4 cup raw walnuts.14. raw coconut oil (It's best if it's very soft. cacao nibs Preparation: 1) Place dates in food processor and mix until smooth. © www. Makes approximately 15 cookies. add cacao nibs and blend just until nibs are well distributed. Raw "Chocolate Mint" Cookies Ingredients: 2 Y2 cups raw walnuts 2-3 fresh mint leaves. mint. salt 1 Y2 Tbsp.com 20 . remove from food processor by tablespoon-sized blobs and flatten into cookie-ish rounds.
blueberries. sliced strawberries. Spoon into a serving dish and pack down well. honey.VegetarianFoodPlan. © www.com 21 . Blend the almonds and honey until finely chopped. and fresh coconut butter (if using) until smooth. sliced Preparation: Crust 1) 2) Topping 1) 2) Blend the walnuts. Pour on top of crust and decorate with fresh.16. fresh coconut butter (Optional) For Garnish: fresh strawberries. 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.
Sort of "knead" in the chopped pecans until they're well distributed. cinnamon Water Preparation: 1) Blend all the ingredients until smooth. ©www. salt 1 tsp. Store covered in the fridge until ready to eat. pitted 1 1/2 cup shredded. Process until everything is well mixed. 18. raw cacao powder 1/4 tsp. 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. cinnamon 1/2 cup pecans. salt. made into a smooth "pecan butter" (Your food processor can do this) 30 medjool dates. and cinnamon.17." coconut. Add the "pecan butter. Raw Pecan Pie Tart Ingredients: 2 cups pecans. chopped Preparation: 1) 2) 3) 4) 5) 6) 7) In food processor. Raw Chocolate Pudding Ingredients: Meat of 2 coconuts or coconut butter 10 cashews 6 dates 4 Tbsp. dried coconut 1/2 tsp.VegetarianFoodPlan. Remove from food processor and place the mixture in a medium-sized bowl or onto the counter.com 22 .
oranges. raisins.19. raw tahini Preparation: 1) Blend all ingredients until smooth and it’s ready to eat! 20. soaked overnight 2 cups raisins Y2 cup orange peel 2 medium oranges. whole and peeled 2 apples. Orange Almond Cookies Ingredients: 4 cups raw almonds. sea salt. orange peel. peeled and seeded) 1 banana 1-2 tsp. 2) When all ingredients are finely processed.VegetarianFoodPlan. cored Preparation: 1) Blend the almonds.com 23 . 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. and apples in a food processor until they are finely chopped. ©www.
sunflower seeds.com 24 . chopped Dash of cayenne 1/4 tsp. cumin Lettuce leaf – Romaine/Collard Green Preparation: 1) In a food processor combine and blend almonds. ©www. 2) Pour into bowl and fold in chopped tomatoes. cilantro. This keeps the fiber structure intact and helps the digestive system.BREAKFAST RECIPES 1. 3) Optional. 2. salt and water.do not heat oats. * You can eat by itself or in a lettuce leaf. and green onions. 2) Reduce heat and simmer for 5-10 minutes or until oats have reach your desired texture. green onions 1/4 cup cilantro Y2 cup tomatoes. Oatmeal Ingredients: 3 cups water 2 cups old fashioned oatmeal 1/2 cup raisins Preparation: 1) Bring water to a boil and add oatmeal. The leaf will give the dish more crunch and texture. 4) Place in water the night before and then prepare yoru breakfast the following morning as if they are cooked.VegetarianFoodPlan. Remove from heat and let cool. Raw Scramble Ingredients: 1 cup almonds (Soaked overnight in water) 1/2 cup sunflower seeds 1/4 salt Y2 cup of water 2 Tbsp.
©www.VegetarianFoodPlan. cinnamon. agave nectar and Stevia. of alcohol free vanilla 1 tsp. If you would like it sweeter. To dry granola: 1) Take the chunky mixture and drop it on dehydrator trays. you can add more agave. just place it on the tray in small chunky pieces. or until ingredients are slightly mixed but still chunky. of cinnamon 2/3 cup shredded coconut (Unsweetened) 1 tsp. 4) Add raspberries. and blend once more about 10-15 seconds. 4) If you don’t have a dehydrator. salt. turn it no higher than 105 degrees so not to destroy the vitamins. and essential fiber. 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. 3) Process all ingredients except raspberries for 10-15 seconds. 2) Add raisins. of salt 2 Tbsp. minerals. 2) You don’t need to smooth it out. 5) Continue to add sweetener to taste. 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. Good For You Granola Ingredients: 4 cups of soaked sunflower seeds 1 cup of soaked flax seeds 2/3 cups of raisins 1 tsp. alcohol free vanilla. 3) If your dehydrator has a heating gauge.com 25 . Stevia or honey.
5. vanilla Preparation: 1) 2) 3) 4) In a blender place rice. Rice Milk Recipe Ingredients: 1 cup cooked brown rice 1 oz. vanilla and water. chopped walnuts 5 oz. chopped dried apples 1/2 cup shredded coconut 5 oz. agave nectar. rolled oats 8 oz. water 1 tsp. Fold in ingredients with a large spoon to mix. Cover and blend on high until rice is pulverized. ©www. rolled rye Preparation: 1) 2) 3) 4) 5) Combine all ingredients in a large wide bowl.VegetarianFoodPlan. Eat with fresh fruit and non-dairy milk. Refrigerate if you have the space. Shake well before using. agave nectar 32 oz.com 26 . rolled wheat 8 oz. chopped sesame seeds 1 oz.4. Store in an air-tight container. Muesli Recipe Ingredients: 1 oz. raisins 8 oz. Store in a covered container in the refrigerator.
water 1 tsp. 4) Shake well before using. 2) Cover and blend on high until cashews are pulverized and there are not chunks of cashew. only creamy. agave nectar 32 oz. agave nectar. Cashew Milk Recipe Ingredients: 1/2 cup raw cashew pieces 3 Tbsp.6.VegetarianFoodPlan. vanilla Dash of salt to bring out the flavors Preparation: 1) Place cashews. 3) Cashew milk will last about 5 days covered in the refrigerator. ©www.com 27 . vanilla and water in high powered blender. * 1 serving is approximately 1 cup.
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.
turmeric. cayenne and pepper. With a fork. In a frying pan. Add the tofu mixture and stir-fry until the tofu is heated through. organic) 1 medium tomato 2 Tbsp. Cut it into pieces and put it into a small mixing bowl. low sodium tamari or nama shoyu sauce. turmeric 2 tsp. Sauté until the pieces are brown and crispy. 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. diced 1 Tbsp. tamari/soy sauce. heat the canola oil and add the Fakin’ Bacon. mash it all up until there are no big chunks. nutritional yeast Y2 tsp. black pepper Y2 bell pepper. Makes 4 servings. diced Y2 onion.12. ©www. Add the vegetables and stir-fry until they are tender. cayenne pepper 1/8 tsp.com 32 . Add the nutritional yeast. firm tofu (Non-gmo.more if preferable 1/8 tsp.VegetarianFoodPlan.
com 33 . saute the onion.VegetarianFoodPlan. tomatoes. ©www. and peppers in vegetable broth until soft. nama shoyu and 1/4 cup water 1 package of whole wheat tortillas Preparation: 1) In a nonstick pan. garlic. 3) Stir occasionally to keep from burning. Breakfast Black Eyed Peas Ingredients: 1/2 large red onion.13. diced small 1/4 cup salsa 1/4 cup vegetable broth or 1 Tbsp. 6) Serve as is or with extra salsa. drained 2-3 Roma tomatoes. 2) Stir in black-eyed peas and cook on medium heat until vegetables are cooked through. hot pepper (Jalepeno) 1 large green pepper. 5) Warm tortillas and roll up some of the black-eyed peas mixture into each one. minced garlic 1 can black-eyed peas. chopped 1/2 tsp. chopped 1/2 yellow pepper. chopped 1 tsp. 4) Stir in salsa and simmer for 5 minutes more.
tamari . Add crumbled tofu. ©www. cumin. Saute until lightly browned. Spoon the scrambled tofu/squash mixture in a line down the center of the tortilla. Roll it up like a burrito. Warm the tortillas. nama shoyu or tamari (Adds salty flavor) Dash of cayenne. South Western Breakfast Burrito Ingredients: 1-2 low carb tortillas 1/3. paprika. Sprinkle with nutritional yeast.14. and water. Add salsa. or you can serve it on the top. Saute until fully incorporated into tofu mixture and warmed thoroughly. turmeric 1 clove fresh garlic.com 34 . and spices. Enjoy!! Makes 1 serving. crushed 3 Tbsp.1/2 cup firm tofu.VegetarianFoodPlan. 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. crumbled 1 Tbsp.
VegetarianFoodPlan. spreading out the beans to cover the whole tortilla.com 35 . Huevos Rancheros Ingredients: 6 egg whites OR enough scrambled tofu mix to serve two 1 15oz. tomatoes.15. vegan cheese 4 Tbsp. 6) Top the salsa with the scrambled egg whites or scrambled tofu. 3) Take the warmed tortillas and place each one flat on a separate plate. can of black beans 2 fat free/low fat flour tortillas 1 cup of salsa Diced green chillies 2 Tbsp. 4) Cover each tortilla with the black beans. 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). or top the beans with the salsa and place the plates in a microwave oven and heat for 1 to 2 minutes on high. Makes 2 servings. onions. diced Preparation: 1) Warm the beans and separately scramble the egg whites or tofu mix in a non stick pan. ©www. 5) Top the beans with salsa that you've either warmed upon the stove top. diced 3 Tbsp.
and raisins and almond milk. ©www. cinnamon. Or make one serving by boiling 1/4 cup of cereal. nutmeg. measure 2 cups of cereal to 5 cups of water. 3) You can store leftovers in the refrigerator.VegetarianFoodPlan. 5) Add chopped apple.16. bringing it to boil.com 36 . 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. 4) Warm up when you want. 2) When ready to cook.
the soy milk and 3 cups water and bring to a simmer on the stove.VegetarianFoodPlan. 3) Add the dried fruit.17. Winter Grain Cereal Ingredients: 2/3 cups steel cut oats 1/3 cup pearl barley 2 Tbsp. 6) This is also really good with dried apricots or with fresh chopped apples.com 37 . cover and let set overnight. Makes 3-4 servings. 4) Reduce to a bare simmer and stir occasionally for 10 minutes or so. 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. ©www. add water 1 inch above grains. 2) In the AM. strain water off grains. 5) Remove from heat and let stand covered for 5 minutes. put grains and cinnamon in a large bowl or pot.
Fry in a non-stick pan sprayed with Pam. Reduce the heat as you do subsequent batches. ©www. 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.VegetarianFoodPlan. except for the Cinnamon and blueberries. vanilla Dash of salt 2 tsp.18. as it reduces the amount of Pam you need to fry them. jam or jelly. 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. Serve with fat free maple syrup. Try to use a cover to steam the pancakes as much as fry them. 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.com 38 .
or yeast.com 39 .19. ©www. Add the oats and fruit and simmer for another 15 minutes. blackstrap molasses or raw honey Currants or raisins to taste Preparation: 1) 2) 3) 4) Rinse the grains. nut. Variations – try adding vanilla. 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.VegetarianFoodPlan. Makes 1 large serving OR 2 small servings. cinnamon.
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. Grease an 8x8 baking dish with grapeseed oil. Press the dough into the baking dish. Makes 12-16 bars. combine almond flour. almond slivers and raisins.20. 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. agave and vanilla. 7) Bake at 350° for 20 minutes. Mix in coconut. ©www.com 40 . 8) Serve. pumpkin seeds. In a large bowl. combine grapeseed oil. Stir dry ingredients into wet. sunflower seeds.VegetarianFoodPlan. salt and baking soda. wetting your hands with water to help pat the dough down evenly.
VegetarianFoodPlan.com 41 . julienned 1 medium jicama.LUNCH RECIPES 1. cut into 1/4 “ slices in a diagonal 1 large hothouse cucumber. Rainbow Salad Ingredients: 1 medium red onion 1 medium green bell pepper. ©www. chopped optional 3 Tbsp. cut into 1/4 “ slices 1 medium orange bell pepper. fresh tarragon. julienned 1/3 cup sunflower seeds. 2) Add a little water or more vinegar if necessary to thin. flat-leaf parsley 1 Tbsp. 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. raw Dressing: 2 Tbsp. cut into 1/4 “ slices 1 medium red bell pepper. julienned 1 medium yellow squash or zucchini. 3) Place all vegetables in bowel and toss with salad dressing. cut into 1/4 “ slices 2 medium Belgian endive. flaxseed oil 2 large ripe avocados 1 cup non-fat plain yogurt 1 medium shallot 2 Tbsp.
then turn the tofu block on its side and cut into thirds again. Let the tofu sit for 30 minutes. Put another plate on top and weigh it down with something heavy. sliced 9 large leaf or butterhead lettuce leaves. some Napa cabbage. 2 sprigs of cilantro.VegetarianFoodPlan. Stir in the garlic. 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. minced 1 Tbsp. Cut the tofu into three slices lengthwise. If packing for later. Look for them in packages at Asian markets.com 42 . canola oil 2 garlic cloves. folding in the sides along the way. and canola oil. Ingredients: 1 pound firm tofu 4 Tbsp. then turn the slices over and let sit for another 30 minutes. Toss the apple slices with the remaining tablespoon of orange juice to keep them from browning.2. core. Peel. Arrange a slice of tofu along with some apple slices. or until softened. the mirin. Press the tofu for 30 minutes. 4) 5) 6) 7) ©www. Set aside to cool. ginger. Place the slices in an 8×8-inch baking dish and pour the marinade over the top. Tofu Apple Spring Rolls The Wonders of Rice Paper: Rice paper wrappers are a fantastic alternative to bread for the gluten-intolerant. freshly squeezed orange juice 1 Tbsp. cover the rolls with a damp paper towel and some plastic wrap to keep them from drying out. and cayenne. Serve or pack each roll wrapped in a lettuce leaf (this will keep the spring roll from sticking to the plate). until it is golden brown and the marinade is absorbed. Dip one of the wrappers in a wide bowl filled with warm water for 15 seconds. Roll up the rice paper to form a tight bundle. Make a marinade by whisking together 3 tablespoons of the orange juice. soy sauce 1 Tbsp. Preheat the oven to 375°F. 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. and thinly slice the Granny Smith apple. mirin (Sweet Japanese cooking wine) 1 Tbsp. and scallions in a mound just below the center of the wrapper. soy sauce. making nine equal slices. Transfer to a dry work surface and pat dry. Bake the tofu and marinade for 40 minutes.
and 1 cup water (you may need to add an extra cup if the tomatoes are on the dry side). sea salt 1/2 a medium onion. 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. Remove pan from the oven and set aside. thyme. ©www. 3) Warm the rest of the olive oil in a large saucepan over medium heat. minced 1 tsp. Remove from heat and allow to cool slightly. Roasted Tomato Basil Soup Ingredients: 6–6 1/2 pounds plum tomatoes.VegetarianFoodPlan. bag) 1/2 tsp. 4) Blend the soup in batches in the blender. 2) Arrange the cut tomatoes on a large (10×16-inch) baking sheet. about 10 minutes. extra virgin olive oil 1 Tbsp. Drizzle the tomatoes with 1/4 cup olive oil and sprinkle with salt. Add the onion and sauté until soft and slightly golden.com 43 . cut in half lengthwise (About 35) 1/4 cup plus 1 Tbsp. Add the basil. with crackers or chunks of store-bought artisan-style bread. then arrange them cut side up. Carefully pour in all the tomatoes and their juices. Simmer for 15 minutes. dried thyme Preparation: 1) Preheat the oven to 400°F. depending on the strength of your blender). Add garlic and pepper flakes and sauté for one more minute. they should fill the pan completely. Toss with your hands until the tomatoes are evenly coated with oil. 5) Serve piping hot. Place in oven and roast the tomatoes for 50 minutes.3. chopped 1 large garlic clove.
dried thyme 1/2 tsp. When the oil is hot. and cayenne and sauté. chopped 1 garlic clove. 5) When the chili is done. oregano. pinto beans. add the onion and bell pepper and sauté until the onion is translucent and soft. Rinse and drain the beans. about 5 minutes. brown. for another 2 minutes. Add 5 cups of boiling water and stir until everything is combined and there are no lumps of tomato paste. sea salt (Or to taste) Freshly ground black pepper Preparation: 1) Combine the black beans. ground cumin 1 1/2 tsp. then cover with a generous amount of water. until the beans are tender. or crimson are all fine here. or until the garlic is soft and the spices are fragrant. thyme. cumin.VegetarianFoodPlan. If you are around. and navy beans in a mixing bowl.5 to 3 quarts) slow cooker. and tomato paste. dried sage 1 tsp. 2) Heat the olive oil in a skillet over medium-high heat. stir in the salt and pepper to taste and serve hot. paprika. dried oregano A pinch of cayenne 1/2 cup uncooked lentils (Black. TVP. extra virgin olive oil 1 onion. sage.4. stirring constantly. finely chopped 1/2 a green or red bell pepper. beef-style texturized vegan protein (TVP) 1 (6-ounce) can salt-free tomato paste 1 tsp. just not red) 1 cup dried. Let the beans soak for several hours or overnight. ©www. 3) Scrape the onion and spice mixture into the insert of a medium-size (2. Add the garlic. Chili Con "Carne" Ingredients: 1/2 cup dried black beans 1/2 cup dried pinto beans 1/2 cup dried navy beans 1 Tbsp. give the chilli a stir or two during the day to ensure even cooking. minced 1 tsp.com 44 . Drain the dry beans and add them to the slow cooker along with the lentils. paprika 1/2 tsp. 4) Cover the slow cooker and cook on high for 5 hours or on low for 8 hours.
broccoli and remaining ingredients and season to taste with salt and pepper. ©www. Italian Pasta Salad Ingredients: 1 1/2 cups bowtie or corkscrew pasta 1 cup broccoli. diced 1 -2 tomatoes. 4) Allow to marinate in the refrigerator at least one hour before serving. until just tender.VegetarianFoodPlan. drained and chopped 1 purple onion. diced 1 12 oz. diced 1/3 cup sliced black olives 2 Tbsp. 3) In a large bowl. chopped small 1 12 ounce can water-packed artichoke hearts. toss together the pasta. 2) Lightly steam the broccoli. Toss again before serving.5. diced 1 red or yellow bell pepper.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. can green beans. Drain and allow to cool.
VegetarianFoodPlan. onion and spices. Simmer. Remove bay leaf. stirring occasionally. for an additional 45 minutes. Simmer. dried oregano 1 tsp. uncovered. curry powder 1/2 tsp. garlic powder 1 tsp.6. potatoes and celery. Curried Split Pea and Potato Soup Ingredients: 16 oz. chopped 1 tsp. salt 1 bay leaf 2 large carrots. dried 10 cups water 1 onion. for 1 hour.com 46 . chopped 2 stalks celery. covered. combine the split peas. pepper 1/2 tsp. chopped 3 medium potatoes. water. chopped Preparation: 1) In a large saucepan. Reheat before serving. or until the soup reaches desired thickness. 3) Puree in a blender or food processor. ©www. green split peas. 2) Stir in the carrots.
sea salt 1 Y2 tsp. The resulting savory treat is wonderful as a sandwich spread. or as a side salad. ©www. finely shredded 3 Tbsp.6. to taste Add dill to taste Preparation: 1) 2) 3) In a large bowl. chopped fresh parsley 2 stalks celery. Raw Eggless Egg Salad Ingredients: 1 Y2 pounds tofu. turmeric 4 tsp. mash tofu with a fork or potato masher (alternatively. firm Y2 cup eggless mayonnaise (Nasoya Nayonnaise is my favorite!) 2 red bell peppers.VegetarianFoodPlan. garlic powder Black pepper. chopped finely 1 small carrot. Add remaining ingredients and mix well. prepared mustard 1 Y2 tsp.com 47 . you may wish to finely cube the tofu). finely chopped 1 tsp. chopped finely 4 scallions (White and green parts). onion granules 1/4 tsp. served on crackers. pickle relish 1 Y2 Tbsp.
chili powder 3 medium tomatoes. adding water or tomato juice as needed if too much liquid evaporates. 4) Lower the heat and simmer for 30 minutes. and stir in the cilantro or parsley. ground coriander 1 tsp. Add a little water as needed.VegetarianFoodPlan. finely chopped 3-4 Tbsp. seeded and cut into 1/2-squares 1 yellow bell pepper. cayenne pepper 1 tsp.8. 2) Add the bell peppers. onion. peeled and chopped (Or one 16-ounce can diced tomatoes) 1 can kidney beans. coriander. dried oregano 2 Tbsp. drained and rinsed 1 can pinto beans. and cumin. and cook. and bring to a boil. for 5 minutes. seeded and cut into 1/2-squares 1 red bell pepper. 3) Stir in the tomatoes. garlic. cayenne. 6) Serve in shallow bowls. Tres Bean Chilli Ingredients: 1 orange bell pepper. stirring. drained and rinsed 1 can corn. water for sautéing 1/4 tsp. drained and rinsed 1 can black beans. seeded and cut into 1/2-squares 1 yellow onion. 5) Season with salt and black pepper. drained (Or 1-1/2 cups frozen corn. and all the beans. ground cumin 1 tsp. chili powder.com 48 . This is to replace the oil that is often used for sautéing. 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. thawed) Salt and freshly ground pepper. the canned corn. oregano. ©www. coarsely chopped 2-3 cloves garlic.
Transfer them to a food processor.com 49 . and liquid smoke flavor. weigh pumpkin seeds. or omit both. and green chilies. liquid smoke flavouring Preparation: 1) In a medium-small wide bowl. or flax crackers. * You can use pine nuts instead of pumpkin seeds. 3) Add water if needed. you will need 2 15 oz. rinsed and drained. * If you want to use canned beans. diced green chillies 1 tsp. cooked pinto beans 4 oz. sea salt 1/4 tsp. raw pumpkin seeds 16 oz. salt. pinto beans. Process until almost smooth.VegetarianFoodPlan. chili powder 1/4 tsp. cans. Mexican Bean Spread Ingredients: 1/2 oz.9. ©www. 2) Add chili powder. 4) Serve with raw veggies or baked tortilla chips.
by hand or with the food processor. ©www. 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. black pepper. cumin and paprika. each salt.10. Raw Vegan Ceviche Ingredients: 1 cup corn (Do not cut it up.VegetarianFoodPlan. 2) Put all chopped veggies in a large bowl and add: 1/2 tsp. in to very small pieces.com 50 . The pieces should be about the size of a corn kernel. 3) Add juice of one large pink grapefruit. 4) Stir well keep covered in the fridge 4-6 hours or more.
cumin 1 tsp. Raw Vegan Falafel Ingredients: 1 cup sunflower seeds 1 Tbsp. Makes about 15 balls. salt 1 Tbsp. nutritional yeast (Optional) 1/2 tsp.VegetarianFoodPlan. dry dill 1 tsp.com 51 . sesame seeds 1/2 cup corn kernels (Fresh/frozen) 1 large clove of garlic 1 small onion. 3) Dehydrate at 145F. ©www. chopped about a cup 1/2 cup celery leaf (Or parsley/cilantro) 1 Roma tomato 1/2 cup olives 1 Tbsp. 2) Mix well and form 1/4 cup balls. gently turning every two hours or so until they start to get crispy on the outside.11. curry A squeeze of lemon Preparation: 1) Place all ingredients in food processor until it turns into a paste.
ginger. and soy sauce. about 1/4 inch (1 cm) thick. and a few leafs of cilantro and. basil. Then you put some of the cabbage mix on the leaf. you might need to stick a cocktail stick in it to hold. Do this for all the other spinach leafs until the ingredients are gone.VegetarianFoodPlan. puree the honey. Place the collard leaf on a cutting board with the underside facing up.nam ashoyusauce 1 cup raw almond butter 1/2 head Savoy cabbage. In a blender. a few sticks of carrot. You should get a rather thick consistency. (You may add water if it needs to be thinner) In a bowl.redchilli1Tbsp. mix the almond butter dressing with the cabbage. lemon juice. Cut the Mango lenthwise into strips. red chili. 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. Add the almond butter and blend at low speed to combine. shredded 6 large collard green leaves or for a more mild flavor. 3) 4) 5) ©www. Add some hemp seeds. Roll it up and the spinach leaf. a few pieces of mango. chopped ginger 1/4 cup green onions sliced 1/2Tbsp.com 52 . Raw Lettuce Wraps Ingredients: 1/2 cup hemp seed 1/2 cup lemon juice 1 1/2 Tbsp. The best and easiest way is to do this with you hands or a large wooden spoon.12.
olive oil Preparation: 1) Put water. crushed red pepper 1 tsp. Simmer for 5 minutes. unpasteurized miso paste 1 can or 15 oz. spices. fenugreek powder 1/4 tsp. tarragon leaf 1 tsp. ©www. chopped 1-1/2 cups frozen peas/carrots/corn (Any or all) 1 tsp. miso paste. 3) Simmer for 10 minutes. navy beans 1/2 large onion 4 medium carrots.13.VegetarianFoodPlan. coriander 2 Tbsp. garlic powder 1 tsp. onion. and oil.com 53 . Simple Carrot-Bean Soup Ingredients: 3 cups water 1 Tbsp. cumin seed Salt to taste 1/2 tsp. garam masala 1/2 tsp. frozen veggies. and carrots into a pot. 2) Add beans.
diced 2 cups zucchini. ground black pepper 3 cups sweet potato. ground cumin 1 tsp. sea salt 1 tsp. deseeded and diced 1 cup red bell pepper. deseeded and diced 1 Tbsp.14. 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. garlic. olive oil 2 Tbsp.com 54 . quartered lengthwise and sliced 1 can or 15 oz. diced 1 cup green bell pepper. Curried Vegetable and Chickpea Stew Ingredients: 2 cups onion.VegetarianFoodPlan. minced in garlic press 2 tsp. chickpeas. curry powder 2 tsp. ground coriander Dash of cinnamon 3 tsp. ©www.
combine onion and vinaigrette. Shape into six patties. Dijon mustard 6 sesame seed hamburger buns. set aside. Place on a baking sheet coated with cooking spray. curry and pepper. Chickpea Burgers Ingredients: 1 large red onion.com 55 . Serve patties on buns with lettuce and tomato or wrap in lettuce leaf and reserved onion mixture. ©www. spread over cut sides of buns.15. In a food processor. Combine mayonnaise and mustard. curry powder Tomato sliced 1/2 tsp. cover and process until smooth. pepper 1/3 cup vegan mayonnaise 2 tsp. Add the eggs. Makes 6 servings. wheat germ and parsley. combine the chickpeas. thinly sliced 1/4 cup fat-free red wine vinaigrette 2 cans (15 oz. walnuts. 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. each) chickpeas or garbanzo beans.VegetarianFoodPlan. cover and pulse until blended. split or whole romaine lettuce leaves 6 lettuce leaves Preparation: 1) 2) 3) 4) 5) 6) 7) 8) In a small bowl. Bake at 375° for 10-15 minutes or until firm.
3) Remove from the oven. or delicate squash 1/3 cup pineapple juice 1 Tbsp. reserve them to roast if you’d like. allow to cool for 10 minutes. then cut in half horizontally. or until tender. all spice. oil. Acorn Squash with Pineapple Ingredients: 2 medium acorn. all spice Dash of cinnamon (Optional) Salt and pepper Preparation: 1) Preheat the oven to 350 degrees Fahrenheit. butternut.VegetarianFoodPlan. 5) Divide the juice. 4) Scoop out the seeds. 6) E n j o y ! ©www. and pepper among the halves and use a fork to fluff and incorporate mixture into squash. salt.com 56 .16. 2) Place the whole squash on a baking sheet lined with parchment paper or foil and roast for 40-45 minutes. extra virgin olive oil 1/4 tsp.
warmed or lettuce leaf for wrap 1 medium tomato. cheese and sour cream.) black beans. Add beans. Makes 4 servings. Spoon 1/2 cupful down the center of each tortilla. 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. Fold in half.VegetarianFoodPlan.17. rinsed and drained 4 low carb tortillas (6 inches). salsa. ©www. top with tomato.com 57 . cover and cook 1 minute longer or until heated through. Black Bean Fajitas Ingredients: 1/2 cup each julienned sweet yellow pepper and red pepper 1 cup red onions julienned 1 can (15 oz.
VegetarianFoodPlan. ©www. cold pressed olive oil Preparation: 1) Blend all ingredients until smooth. peeled 1/4 cup water 1 avocado 1 clove garlic 1 cup tomato 1 Tbsp. unpasteurized barley miso Y2 tsp.com 58 . freshly cracked pepper Dash chili powder 1 Tbsp. lemon juice 1 Tbsp. salt Y2 tsp. Raw Creamed Spinach Soup Ingredients: Y2 head spinach leaves Y2 cucumber.18.
diced and crushed 2 cloves garlic. and cayenne. Makes 4 servings. onion. diced 1 tsp. masala. red lentils (dry) 1 tsp. cumin.com 59 . Add washed lentils and cover mixture with water. ©www. Add salt just before serving. chopped 2 Tbsp. Add ginger root. garam masala 1/2 tsp. cored and diced 2 cups of spinach 1 cup tomatoes.19. Add chiles. and turmeric and sauté until the onion is transparent. spinach. salt Preparation: 1) 2) 3) 4) 5) 6) 7) Heat oil in skillet. ginger root. turmeric 1 tsp. cayenne pepper 3 Anaheim chiles roasted. tomatoes and coriander. cumin powder 1/2 tsp. minced 1 medium onion. Kick-it-up Spicy Curry Lentils Ingredients: 12 oz. seeded. Simmer over low heat for about 25 minutes. fresh coriander 1 tsp. Add garlic.VegetarianFoodPlan.
3) Can have as a side dish or on vegetables or salad. finely minced 1-2 Tbsp. 2) Add remaining ingredients and mix well. kelp flakes (Gives it a fishy flavor) Vegan mayonaise Salt and pepper to taste Preparation: 1) Mash the garbanzo beans.VegetarianFoodPlan.com 60 . ©www. Mock Tuna Salad Ingredients: 1 cup garbanzo beans (Canned or pre-cooked) 1 stalk celery.20. chopped 1/2 small onion.
VegetarianFoodPlan. cooked 1 3/4 cup or 15 oz. rough chop the parsley. 2) Dice the onion. mustard. balsamic vinegar 1 Tbsp. dried basil Salt and pepper Preparation: 1) Whisk together the orange zest and juice. thawed 1 large orange. extra virgin olive oil 1 medium red onion. zest and juice 2 Tbsp. cooked 1 pound green peas. * You can use other beans and it will be very tasty. Dijon mustard 2 Tbsp. 5) Stir and serve chilled. 3) Mince the garlic. diced 1 medium hothouse cucumber 15 oz. black beans. salt and pepper in a large bowl. roasted bell peppers 1 clove minced garlic 1/3 cup flat leaf parsley. cooked 1 3/4 cup or 15 oz. 4) Drain and rinse the beans and add along with the peas. cucumber. oil. agave nectar or honey 1/2 tsp. vinegar. roughly chopped 3 Tbsp.21. ©www. dried oregano 1/2 tsp.com 61 . Zesty 3 Bean Salad Ingredients: 1 3/4 cup or 15 oz. and add to the salad. pinto beans. garbanzo beans. and roasted bell peppers and add to the bowel.
7) Can make creamy by blending in food processor. to taste Preparation: 1) 2) 3) 4) Rinse split peas. 1 hour or longer. dried marjoram 1 tsp. Split Pea Soup This wonderful soup is filling. and serve hot. A crock pot works very well for making this soup and cook for 6-8 hours. diced 1 tsp. 5) The resulting soup should be thick and creamy. dry uncooked 6 to 7 cups water or vegetable stock 1 medium-size yellow onion. Make sure there’s enough water. packed with protein. Cover loosely and cook until peas are tender. such as stones or residue. black pepper Salt and pepper. low in calories and fat. dried parsley 1/4 tsp.22. Heat should be low-medium. dried basil 1/2 tsp. and bring to a simmer. brimming with fiber. 6) Add salt and pepper to taste. ©www. with the split peas quite broken down and mushy.VegetarianFoodPlan. Place all ingredients except salt and pepper in a soup pot. Check occasionally to make sure water has not completely evaporated.com 62 . checking for any impurities. diced 2 or 3 garlic cloves. diced 2 celery stalks. and freezes well. ground mustard 1/4 tsp. Makes 4 to 6 servings. Ingredients: 2 cups green split peas. pressed or minced 2 carrots.
minced or in garlic press 2 Tbsp. Garlic Ginger Tofu Ingredients: 3 Tbsp. Rapeseed oil 4 cloves garlic. firm tofu Preparation 1) 2) 3) : Heat oil in a wok or frying pan over medium heat. Add tofu to the pan with soy sauce. minced maybe you can use garlic press 1 lime 1 Tbsp. or to taste 1 lb. and continue cooking for 20 to 30 minutes. ©www.DINNER RECIPES 1.com 63 . Squeeze lime juice and sprinkle green onion over tofu before serving. Cover. and stir to coat. Stir in garlic and ginger.VegetarianFoodPlan. and cook for 1 minute. green onion thinly sliced 1/2” ginger. soy sauce.
Dijon mustard 1/4 tsp. trimmed Preparation: 1) Combine first 5 ingredients in a medium bowl.VegetarianFoodPlan. extra virgin olive oil 1/2 cup seeded chopped tomato 1 tsp chopped fresh thyme 16 oz. white wine vinegar 1/2 tsp. covered. add to tomato mixture. 7 minutes or until crisp-tender. 3) Steam beans. tossing gently to coat. ©www.com 64 . or 1 pound green beans. 2) Stir in tomato and thyme. 4) Cut into 2-inch pieces. let stand 10 minutes. Steamed Green Beans with Tomato-Garlic Vinaigrette Ingredients: 1 Tbsp. freshly ground black pepper Garlic cloves. salt 1/8 tsp. whisking to combine. slowly add oil.2. crushed and minced 1 Tbsp.
VegetarianFoodPlan. pressed in garlic press 2 tsp. stems removed 1 cup fresh snow peas 1 cup water Preparation: 1) Heat 1 tsp. cubed 1” 1 tsp. fresh ginger. ©www. garlic. green onions. Rapeseed oil 2 tsp. Vegetable N’ Braised Tofu Ingredients: 1 pound tofu firm silken style (Organic and non-gmo). tofu. green onions 2 tsp. 2) Fry for about 5 minutes or until browned. minced in garlic press 1/2 cup fresh shiitake mushrooms. nama shoyu 3 Tbsp. 4) Add chestnuts. sesame oil. 3) Stir fry mushrooms. green beans. rapeseed oil in pan and add cubed tofu.com 65 . 5) Serve with or without rice. divided 1 cup whole water chestnuts. drained and sliced 2 Tbsp. nama shoyu and ginger in water and remaining oil for several minutes. and sesame seeds and sauté 2-4 more minutes. fresh garlic.3.
garlic. olive oil 2 Tbsp. onion slices. balsamic vinegar. olive oil.VegetarianFoodPlan. and tamari.com 66 . and process for 1 minute. of bragg liquid aminos 6 Portobello mushrooms. vegan cheese as toppings.4. Preparation: 1) Rehydrate sun dried tomatoes in warm water for 15 min. 3) In a small bowl. Set aside. nama shoyu. ©www. tomato slices. or sun dried tomatoes in olive oil are ready to go. Grill for 5 minutes and flip with tongs. minced garlic 1 cup vegan mayonnaise 3 Tbsp. Grill an additional 4 to 5 minutes or until tender. 2) Food process. 5) Serve on toasted bun with fresh vegetables on top and sun dried tomato aioli. 4) Dip each mushroom in marinade and place on hot grill. whisk together remaining chopped basil and garlic. tamari. balsamic vinegar 2 Tbsp. combine sun dried tomatoes and water. 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. chopped basil. cleaned and dried Whole grain buns or rolls Lettuce. and vegan mayonnaise.
apple cider vinegar Spices: 1 clove of garlic. onion. cumin 1 tsp. Mash.5. diced 1 3/4 cup or 15 oz. black beans 2 Tbsp.com 67 . minced 1/4 . peeled and cubed Preparation: 1) 2) 3) 4) 5) 6) Strain and rinse black beans.VegetarianFoodPlan.1/2 tsp. pinch Toppings: 1 tomato. ©www. food process. Add spices. Use a leaf of lettuce or tortillas to wrap up the bean. Add apple cider vinegar. Burrito of Black Beans Ingredients: 1 Tbsp. or blend beans and onion into a puree. cayenne pepper Black pepper. Prepare toppings. cubed 1 avocado. Remove from heat and cover.
put all vegetables slightly chopped in food processor and pulse until soup has reached desired chunkiness. ground pepper Hot red pepper optional Preparation: 1) Combine all ingredients and stir well. diced 2/3 bell peppers and color. sea salt 1/4 tsp. thinly sliced 1/4 cup chopped fresh cilantro 1/4 cup chopped fresh parsley 1 jalapeno pepper. diced 1/3 celery. 2) To speed up the chopping process. deseeded and diced 2 Tbsp.VegetarianFoodPlan. halved and thinly sliced 1/4 cup green onions. garlic. minced 1 tsp.com 68 . 3) Cover and chill in refrigerator for 1-2 hours to allow flavors to blend. fresh lime juice or apple cider vinegar 1 Tbsp. chilli powder Y2 tsp. diced Y2 cup carrots 1 cup cucumber. ©www. diced 1/4 cup radishes. ground cumin 1-2 tsp. Garden Patch Gazpacho Ingredients: 2 cups tomato vegetable juice low sodium 1 cup tomatoes. deseeded and diced 1/3 cup red onions.6. olive oil 1 Tbsp.
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.7. ©www. chili powder 1/4 tsp.VegetarianFoodPlan.com 69 . 3) While kasha is cooking. 4) Just before you are ready to eat. Set aside. then top with steamed broccoli and black-bean sauce. tahini (Sesame seed butter) 1/2 tsp. Cut or break the tops into bite-sized florets. ground cumin 1/4 tsp. lemon juice 2 Tbsp. or until all the liquid has been absorbed. 2) Place kasha and salt into the water in a large saucepan. steam broccoli over boiling water for about 5 minutes. cooked and drained 1/2 cup roasted red pepper 2 Tbsp. or until it is bright green and just tender. combine and purée all the remaining ingredients in a food processor or blender. black beans. then slice it into 1/2-inch thick rounds. ground coriander 1/4 cup chopped fresh cilantro Preparation: 1) Cut off broccoli stems. Peel the stem with a sharp knife. Cover and simmer for about 10 minutes. sundried tomatoes in oil 1/4 cup chopped onion 1 3/4 cup or 15 oz. 5) Place a small portion of kasha on each serving plate. salt 1 1/2 oz.
or other seasoning mix Olive oil Risotto. polenta. Zesty Tofu and Vegetables Ingredients: 2 to 3 cups cubed summer squash (Zucchini. or scallop) 1 onion. Schilling Garlic and Herb. Use water in pan if you need more liquid to sauté. or pasta Preparation: 1) 2) Sauté the vegetables and mix in tofu cubes.8. Polenta. Spread the cooked vegetables over Risotto. cut into 1-inch cubes 1 Tbsp.com 70 . seeded and cut into large pieces 2 cups small mushrooms 2 tomatoes. ©www. or pasta. crookneck. cut into chunks 1 red bell pepper. cubed 1/2 pound very firm tofu. and top with fresh tomato wedges.VegetarianFoodPlan. Spike.
stirring often while you do the next few steps. and put them (including the juice) into a dish. black beans. Stir all of the spices into the skillet. cooked 1 3/4 cups or 15 oz. ©www. basil leaf 2 tsp. ground cumin seed 1 tsp. chopped 1 cup vegetable broth 4 tsp. using a can of diced tomatoes instead of the chopped whole tomatoes does not come out as well.9. Add all remaining ingredients and bring to a mild boil. red kidney beans. 3 Bean Bonanza Chili Ingredients: 2 Tbsp.com 71 .VegetarianFoodPlan. cooked Preparation (Makes 6 servings): 1) 2) 3) 4) 5) 6) 7) 8) Heat the olive oil in a large skillet on medium heat. white northern or pinto beans. the more the flavors will blend (up to about an hour). chopped 2 1/2 cups whole tomatoes. cooked 1 3/4 cups or 15 oz. If the onion starts to brown too quickly. For some reason. Cook for at least 5 minutes. chili powder 1 jalapeno (Optional) seeded and chopped 1 tsp. and add the green pepper and onion. oregano 1 tsp. but do not let them get brown. turn down the heat on the skillet and add a little water to slow things down. salt 1/2 tsp. garlic powder 1 tsp. sugar 1/2 tsp. olive oil 1 green pepper. Cut the whole tomatoes into small pieces. Garnish with fresh chopped onion and shredded cheese if desired. seasoned (or black) pepper 1 3/4 cup or 15 oz. Reduce heat to a simmer and cook for at least 30 minutes. coarsely chopped 1 cup onion. Drain and rinse the beans. The longer you cook the chili.
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. Spaghetti Squash Salad Ingredients: Whole Spaghetti Squash.10. raw 1/4 cup fresh/frozen corn Dash of chilli powder Sea salt Topping.VegetarianFoodPlan. 2) Place in tortilla and top with plain yogurt and salsa. black beans 1/4 cup green bell peppers 1/4 cup pumpkin seeds.com 72 . ©www. cooked and removed from shell 1/4 cup carrots.
ground ginger 1/2 tsp. ground mustard 1 tsp. peeled and sliced into half rounds 1 10 oz. 8) Take the pot off the heat and let sit for 5 minutes. cook for a while longer. Cook for 10 minutes. can coconut milk (Don't use the "light" version) 4 cups water 1 cup basmati rice 1 16 oz. After 20 minutes of cooking the rice should be looking more or less done. ©www. Basmati Spinach Stew Ingredients: 1 Tbsp. Defrost the spinach and squeeze out the extra water. ground cumin 1/2 tsp. 9) Add salt and pepper to taste.11.com 73 . ground coriander 1 tsp. Add the water and coconut milk and bring to a gentle boil. package frozen spinach Salt and pepper to taste Preparation: 1) 2) 3) 4) 5) 6) Sauté carrots and spices for 3-5 minutes.VegetarianFoodPlan. 7) Add the spinach and cook for another 3-5 minutes to heat it up. Add the basmati rice and tofu and reduce heat to simmer. If not. cayenne pepper 1 14 oz. Canola oil 1 1/2 tsp. black pepper 1 tsp. package firm tofu 2 carrots.
Bring to a boil. stir-fry 1 teaspoon ginger in 1 teaspoon oil for 1 minute. stir-fry for 2 minutes. fresh asparagus. toasted Preparation: 1) In a large nonstick skillet or wok.com 74 . Makes 4 servings. 2) Add asparagus. 3) In the same pan. halved and sliced 2 green onions. salt. salt 1/4 tsp. canola oil. heat through. 4) Stir in vegetable broth and sweetener and add to the pan. Remove and keep warm. agave nectar or honey 1-1/4 cups vegetable broth 4 tsp. Add onions. divided 1 cup onions 1 lb. stir-fry 2 minutes longer. braggs amino acids 2 tsp. drained and cut into 1/2-inch cubes 1/4 tsp. trimmed and cut into 1-inch pieces 1 medium yellow summer squash. Remove and keep warm. stir-fry tofu.) extra-firm tofu. 5) Add asparagus mixture and tofu. cook and stir for 2 minutes or until thickened. thinly sliced 1 package (14 oz. stir-fry 1 minute longer or until vegetables are crisp-tender. sliced almonds. 6) Serve with rice. sprinkle with almonds. Add squash. nama shoyu.VegetarianFoodPlan. Asparagus N’ Squash Tofu Stir-Fry Ingredients: 1/2 tsp. ©www. divided 3 tsp. pepper and remaining ginger in remaining oil for 7-9 minutes or until lightly browned.12. pepper 2 cups hot cooked brown rice 2 Tbsp. minced fresh gingerroot.
Add to grilled vegetables or on top of a fresh salad. 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. olive oil 1 lb. Grill over hot coals.VegetarianFoodPlan.com 75 . Marinate the seitan in the mixture for at least 45 minutes. seitan Preparation: 1) 2) 3) 4) Whisk together all ingredients except for the seitan. ©www. turning once and brushing with extra marinade as desired.13.
Sesame Adzuki Beans Ingredients: 1/2 cup dry adzuki beans 1/4 cup tahini 1 Tbsp. Reduce to a simmer and simmer until the beans are soft (depending on your beans 45 minutes to an hour). Drain off any remaining water and stir in the tahini and soy sauce.14. Bring to a boil over medium heat.5 cups water to the beans. 3) Makes 2 -4 servings.VegetarianFoodPlan.com 76 . Drain off the water and transfer the beans to a saucepan. soy sauce Water for cooking the beans Preparation: 1) 2) Soak the beans overnight in 2 cups of water. ©www. Add 1.
cilantro.VegetarianFoodPlan. vegan cheese) Preparation: 1) Saute the onion until soft in a large pot sprayed with nonstick cooking spray. black beans.15. cooked. Taco Soup Ingredients: 1 large onion. great northern beans. fat free vegetarian refried beans 1 cup diced tomatoes 1 cup salsa Toppings (Avocado. 2) Add the other ingredients to the pot and simmer for 30-40 minutes. undrained 1 3/4 cups or 15 oz. ©www. fresh cut of the cob 1 3/4 cups or 15 oz. Makes 15 cups.com 77 . chopped 1 package low sodium natural taco seasoning 2 cups whole kernel corn. undrained 1 3/4 cups or 15 oz.
drained 1-3 tsp. to taste 12 oz. olive oil 1 medium onion.16. to taste Preparation: 1) Cut poblano chiles in half lengthwise to create a boat for filling and scrape out seeds. hot sauce and 8 ounces of cheese. seeded and chopped 1/2 red bell pepper. Add onion. ground cumin 3 1/2 cups or 28 oz. vegetarian baked beans. hot sauce. finely chopped 1/2 cup chopped fresh cilantro 1 tsp. Spoon the mixture into the hollowed chiles and sprinkle with remaining cheese. garlic. finely chopped 2 jalapenos. 2) Heat 2 tablespoons olive oil in a nonstick skillet. cilantro and cumin. Grilled Stuffed Chili Rellenos or Green Bell Peppers Ingredients: 6 large poblano chiles or red/green bell peppers 2 Tbsp. Makes 6 – 8 servings. 4) Set up grill for indirect grilling and preheat to medium. about 30 to 40 minutes.com 78 . finely chopped 2 cloves garlic. Arrange the chillies on the grill away from the heat. 5) Cook until chillies are tender and cheese is browned and bubbling.VegetarianFoodPlan. red bell pepper. and cook over medium heat until golden brown for about 4 minutes. Pepper Jack or Monterey Jack cheese or vegan cheese. Add salt and pepper to taste. to taste Freshly ground black pepper. ©www. 3) Remove pan from heat and stir in baked beans. jalapenos. coarsely grated Salt.
Form bean mixture into patties. ©www. black beans. except the oil.17. seasoned salt Salt and pepper to taste Oil for frying Whole grain bun or bread Preparation: 1) 2) Sautee the onions till soft. about 3-5 minutes. adding the flour a few tablespoons at a time to combine well. crumbled 1 tsp. Add sauteed onions and the rest of the ingredients. Black Bean Burgers Ingredients: 1/2 onion. approximately 1/2 inch thick and fry patties in a small amount of oil until slightly firm. mash the beans until almost smooth. cooked 1/2 cup whole wheat flour 2 slices bread. In a large bowl. Make veggie burgers and enjoy! 3) Makes 6 servings. diced 1 3/4 cup or 15 oz. garlic powder 1 tsp.VegetarianFoodPlan. onion powder 1/2 tsp. Mixture will be thick.com 79 .
seeded and chopped 3 garlic cloves. sugar. vinegar. bring to a boil.VegetarianFoodPlan. rinsed and drained 1-3 Tbsp. Stir in the peas. Add tomatoes. onion. olive oil 1 3/4 cup or 15 oz. minced fresh cilantro 1 tsp. salt and pepper. Toss with pasta. for 10 minutes. uncovered. sauté the green pepper. jalapeno and garlic in oil for 5 minutes or until tender.18. cider vinegar 1 tsp. agave nectar 1 tsp. Makes 6 servings. ©www. 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. minced 1 Tbsp. salt 1/8 tsp.com 80 . cannelloni beans. cilantro. Simmer. simmer 10 minutes longer.
Bring to a boil. Garnish with avocado and chopped cilantro. Makes 8 servings.) chopped green chilies 1 Tbsp. chopped Preparation: 1) 2) 3) 4) 5) In a nonstick skillet. for 3-5 minutes or until mixture begins to thicken. Bean Tacos Ingredients: 1 medium onion. chilies and seasonings. oregano. olive oil 4 cups (32 oz. ground cumin 1 tsp. Spoon about 1/2 cup off center on each tortilla. peeled and sliced Fresh cilantro to top. rinsed and drained 1 Y2 cup diced tomatoes Y2 cup (4 oz.) black beans. chili powder (Or purchase a natural taco seasoning to replace chilli. Fold one side of tortilla over filling.com 81 . garlic powder 1/4 tsp. Reduce heat.19. dried oregano 1/2 tsp. salt. uncovered. garlic powder) 1 tsp. cumin. sprinkle with cheese. simmer. Stir in the beans. salt 1/4 tsp. warmed 1/2 cup shredded reduced-fat cheddar cheese or vegan cheddar cheese 1 large ripe avocado. chopped 2 garlic cloves. minced 1 Tbsp.VegetarianFoodPlan. ©www. pepper 8 low carb tortillas (6 inches). saute onion and garlic in oil until tender. tomatoes.
sesame oil 1 medium sweet yellow pepper. stir-fry tofu in oil for 2-3 minutes or until heated through.com 82 . bring to a boil. 5) Return tofu to skillet. set aside. chopped 3 cups hot cooked brown rice Preparation: 1) In a small bowl. drained and cubed 2 tsp. Remove and keep warm.) light coconut milk 1 cup matchstick-cut carrots 8 green onions. 3) In the same pan. curry powder 1 tsp. stir-fry 2 minutes longer. stir-fry yellow pepper for 1 minute. ©www. chili powder 1/2 tsp. cut into 1-inch pieces 4 cups shredded cabbage 4 plum tomatoes. 2) In a large nonstick skillet or wok coated with cooking spray. crushed red pepper flakes 1 package (16 oz. minced fresh ginger root 1/2 tsp. combine the first 10 ingredients. 6) Serve with rice. cornstarch 1-1/2 tsp. Add cabbage and tomatoes.20. julienned 1/2 pound sliced fresh mushrooms 1 tbsp. Curried Tofu Stir-Fry Ingredients: 1/4 cup nama shoyu sauce or Braggs Amino Acid 2 Tbsp. salt 1/2 tsp. Add mushrooms and onions. peanut butter 1 can (14 oz. stir-fry for 2 minutes. 4) Stir coconut milk mixture and add to skillet.VegetarianFoodPlan.) firm tofu. Cook and stir for 1-2 minutes or until thickened and vegetables are crisp-tender. honey or agave 1/2 tsp. Makes 6 servings.
uncovered. 5) Top with sauce and sprinkle with mozzarella cheese. Makes 5 servings. uncooked vegan spinach fettuccine 1 small green pepper. 3) Stir in the pasta sauce. minced fresh basil or 2 tsp. Bring to a boil. Spinach Fettuccine with Tomato Basil Bean Sauce Ingredients: 6 oz. dried basil 1 tsp. Reduce heat.) black beans. in a large saucepan. chopped 1 Tbsp.com 83 . 2) Meanwhile. garlic salt Dash pepper 1/2 cup (4 oz.) shredded part-skim mozzarella cheese or vegan mozzarella cheese Preparation: 1) Cook fettuccine according to package directions. 4) Drain fettuccine. simmer.21. ©www. dried oregano 1/2 tsp.VegetarianFoodPlan. sauté green pepper and onion in oil until tender. for 5 minutes. fennel seed 1/4 tsp. olive oil 2 cups pasta sauce (no high fructose corn syrup) 1 3/4 cup or(15 oz. chopped 1 small onion. rinsed and drained 2 Tbsp. black beans and seasonings.
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