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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
Banana Cherry and Sesame Ingredients: Frozen organic cherries (1/2 cup to 1 cup) 1 banana 2 Tbsp. cucumber. of raw cacao powder Raw honey or agave nectar as sweetener Water/ice to blend 5. ground up sesame seed 6. coconut butter or oil 1 large mango (Peel & remove pit) 1/4” slice of fresh ginger root 1/3 cucumber (Optional to peel) 1-2 cups spinach 2-3 cups water Preparation: 1) Blend flax. and nuts in 2-3 cups of water first preferably. cored 2 tsp. ground up flax seed 2 tsp.VegetarianFoodPlan. Marvellous Mango Ingredients: 2-3 tsp.4. 1 Tbsp. sunflower. raw sunflower seeds 4-6 raw Brazil nuts or 4-8 soaked raw almonds 1 Tbsp. © www. ginger and blend. Mango Delight’ Smoothie Ingredients: 1 cup organic almond milk 1 large fresh mango (peeled) or frozen 1 apple. coconut. 2) Next add all the remaining ingredients: peeled mango. flax seeds (Thickens smoothie) 2 tsp.com . spinach. sesame seeds 1 or 2 tsp.
Mac’ Berry Almond Smoothie Ingredients: 1/2 banana (Or substitute half an avocado but eliminate the flax oil) 4 oz.com 6 .7. 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. hemp seeds 3 tsp. of maca Handful of goji berries 1 tsp. of your favorite dried green supplement Stevia (Optional) 10. of honey 1 tray of ice cubes Water 9. Cran-Orange Strawberry Smoothie Ingredients: 2 oranges 1 cup strawberries (Frozen or fresh) 1/3 cup unsweetened cranberries (Frozen is ok) 1 Tbsp. frozen acai 1/3 to 1/2 cup frozen mixed berries 1-2 Tbsp.VegetarianFoodPlan. of soaked brown flax seed 1 Tbsp. cacao nibs 3-4 each raw almonds AND macadamia nuts 2 tsp. Low Glycemic Chocolate-Green Smoothie Ingredients: 1 Tbsp. of cacao powder 1/2 tsp. flax oil 1 tsp. chopped flax seeds 8.
soy. Chocolate-Avocado DREAM Ingredients: 1/2 avocado 1 medium sized banana 4-6 dates (Sweeten to taste. in water over night. less is better) 1 Tbsp.VegetarianFoodPlan.com 7 . almond. rinse before use) 2 apples sliced 1 banana sliced 1 Tbsp. raw carob powder 1 or 2 shakes of cinnamon 1 Tbsp. or rice milk 1 Tbsp. Oat Meal Raw Food Breakfast Ingredients: 1/2-1 cup soaked oat groats (Let soak uncovered. cinnamon 1/4 cup pure water if blending Nuts.2 cups liquid use water. of cacao powder 11/2 . soaked brown flax seed (Optional) 1-2 tsp. hemp. ground flaxseed 1/4 cup soaked raw almonds 1 tsp.11. flax meal 3 Tbsp. organic maple syrup Add ice 13. soy. rice milk (less for thicker shake) 12. Carob Shake Ingredients: 1 large banana 1-1/2 cup almond. raisins & hemp seeds (Optional) www.
maca (Optional) Young Coconut Preparation: To open young coconut use clever or chef knife. blueberry) Dash of Stevia to taste Dash cinnamon 1 Tsp. soy or hemp milk 1 Tbsp.VegetarianFoodPlan. Green Pome-berry Smoothie Ingredients: 1 medium sized banana 6-8oz (1 cup) frozen blueberries 1/2 cup pomegranate juice 1/2 cup almond.com 8 1) . Energizing Smoothie Ingredients: 1/2 ripe avocado 1 frozen banana 1 young coconut. 16. Favorite fruit/Y2 an apple 1/4 inch-1/2 inch raw ginger peeled Udo's.water and meat 1 cup your favorite frozen berry (Raspberry. soaked flaxseed 4-6 chucks pineapple (Fresh or frozen) 1-2 cup organic spinach (Fresh or frozen) 15.+ cocoa powder Handful blueberries or strawberries Pumpkin seeds Water (As needed) Dash Stevia to sweeten ©www. Vegan Green Chocolate Shake Ingredients: Almond milk vanilla unsweetened 1-2 fresh kale leaves Almond butter 1 Tbsp. Remember to be very careful to avoid hard pieces from the husk. then dump coconut water into blender. 2) Scoop out coconut meat and place in blender.14. strawberry. rice. flax oil or substitute with Y2 avocado if no oil Couple dashes of cinnamon 1 tsp.
17. Mango Banana Smoothie Ingredients: 1 medium-sized mango Dash of agave nectar or maple syrup 1 medium sized banana or ripe plantain 3/4-1 cup hemp. of ginger root powder or 1/4 inch fresh peeled ginger 1 Tbsp.com 9 . Green Machine Smoothie Ingredients: 3-5 leaves of kale 1 kiwi 1 avocado 2 Tbsp.VegetarianFoodPlan. Tropical Green Smoothie Ingredients: 3 cups fresh organic baby spinach 2 cups fresh or frozen pineapple cubes 2-3 kiwis 1/2 avocado 1 banana Add ice & water until desired 20. soy. coconut butter (Or 1 young coconut with coco-water if available in your area) 2-3 cups water until desired Add ice only if desired www. of spirulina or SuperGreens powder Add water/ice 18. rice or almond milk Add ice if desired 19. 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. of flaxseed oil 1/4 tsp.
7) Allow treat to cool down then cut into squares and serve! ©www. walnuts and seeds.com 10 . ground cloves 2 cups rolled oats 1/4 cup Maranta Starch or “Arrow Root” (Use instead of cornstarch to thicken) 1 cup applesauce (Optional unsweetened version) Preparation: 1) Preheat oven to 350 degrees. Chocolate Chip Vegan Cookies Ingredients: 3 cups whole-wheat flour 1 tsp. 6) Place a Tbsp. 6) Bake about 30 minutes or until lightly browned on edges. 3) Stir flour and baking powder in large bowl 4) In separate bowl stir well and combine applesauce.DESSERT RECIPES 1. 2) Spray cookie sheet with cooking spray. of batter onto cookie sheet and flatten with fork. baking powder 1 cup applesauce (Optional unsweetened version) 4 oz agave nectar 2 tsp. 5) Spread batter evenly into sprayed pan. 7) Moisten your fork if it begins to stick to batter. 2) Spray baking pan with cooking spray. cloves. agave nectar and vanilla. Blueberry Squares Ingredients: 4 cups fresh blueberries or berry of your choice 2 tsp. 8) Bake about 12 minutes or until golden. ground cinnamon 1 tsp. 4) Processed oats with berries.VegetarianFoodPlan. 5) Now add to dry ingredients and fold in carob chips. Makes 48 cookies 2. 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. 3) Using blender or food processor grind oats to coarse powder texture. arrowroot and apple juice concentrate in large bowl. cinnamon.
baking soda. slightly warm. do not cook 2/3 cup almond meal 1/4 teaspoon cardamom 1/4 tsp. nutmeg 1 tsp. 4) Stir in the apple juice concentrate. well mashed (about 1 1/2 cups) 1 tsp. ripe bananas.com 11 . ground cloves 1/4 tsp. baking soda 1 tsp. baking powder 6-7 ounces chocolate chips or dark chocolate bar chopped or unsweetened carob www. 4. applesauce. oats. ground flax seed. 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. vanilla extract 1/4 cup coconut oil or olive oil. all-spice 1/2 tsp. fine grain sea salt 1 tsp. baking powder and spice in a large mixing bowl. 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.VegetarianFoodPlan. 6) Pour batter into oiled pan and bake for 45-50 minutes. cinnamon 1/2 tsp. 5) Mix in the flax seed. mixed with 2 Tbsp.can do gluten free 1/3 cup coconut.3. Chocolate Oatmeal Chai Cookie Recipe Ingredients: 2 cups rolled oats. 7) Remove pie from oven and cover with aluminium foil for 10 minutes before removing from pan. cinnamon 1/2 tsp. finely shredded & unsweetened 3 large. and vanilla to the dry ingredients and mix until combined. alcohol free vanilla extract (Trader Joe’s has Alcohol Free FYI) 2 Tbsp. baking powder 1 Tbsp.
one level tablespoonful at a time.don't go too far or you'll end up with almond butter.12 minutes or until the cookies are golden on top and bottom. 2) Line two baking sheets with parchment paper. 3) In a large bowl combine the bananas. Set aside. grated fresh ginger 1/4 cup wheat germ 1/2 cup raisins Preparation: 1) Preheat oven to 375F degrees.com 12 . racks in the top third. 3) In a large bowl whisk together the flour. 8) Bake in the top 1/3 of the oven for 10 . 6) Add this to the flour mixture and stir until just combined. leaving about 2 inches between each cookie. Makes about 3 dozen bite-sized cookies. 4) In another bowl whisk together the oats. room temperature 1/2 cup unrefined (fragrant) coconut oil. baking powder. cardamom. 4) Add the nuts and carrots. fine grain sea salt 1 cup rolled oats 2/3 cup chopped walnuts 1 cup shredded carrots 1/2 cup real maple syrup.You can make your own almond meal by pulsing almonds in a food processor until it is the texture of sand . each about 2 teaspoons in size. Carrot Ginger Oatmeal Cookie Recipe Ingredients: 1 cup whole wheat pastry flour 1 tsp. an inch apart. shredded coconut. and coconut oil.VegetarianFoodPlan. salt.Preparation: 1) Preheat oven to 350 degrees. 5) In a separate smaller bowl use a whisk to combine the maple syrup. 6) Fold in the chocolate/carob. ©www. vanilla extract. 7) Drop onto prepared baking sheets. warmed until just melted 1 tsp. and ginger. 8) Bake for 12 .14 minutes or until turning brown on the bottom. almond meal. 7) Drop dollops of the dough. 2) To make almond meal. 5. and baking powder. ground cloves. baking powder Scant 1/2 tsp. raisins and oats. coconut oil. cinnamon. 5) Add the dry ingredients to the wet ingredients and stir until combined. salt. wheat germ. onto a parchment lined baking sheet.
In a medium mixing bowl combine the flour.3 dozen cookies. Let cool five minutes and transfer to a cooling rack. baking soda. Let sit for five minutes. Stir until combined. just a stroke or two. vanilla extract Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Preheat oven to 350F degrees. give one more quick stir. and salt. go ahead and chill the batter for an hour or so before this step. In a separate larger bowl combine the peanut butter. spelt flour. so if you're set on doing criss-crosses.VegetarianFoodPlan. Organic Peanut Butter Cookies Ingredients: 2 cups whole wheat pastry flour. www. Press down on each one gently with the back of a fork. It's a loose batter. olive oil. Place racks in the top third. or unbleached all-purpose flour 1 tsp. Pour the flour mixture over the peanut butter mixture and stir until barely combined .but don't over bake or they will be dry. and vanilla.Makes about 2 1/2 dozen cookies. maple syrup. 9) 10) Make 2 . baking soda 3/4 tsp. Now drop by heaping tablespoonfuls onto parchment-lined baking sheets.still a bit dusty looking. 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.com 13 . maybe 11 minutes . 6. Bake for 10.
or crumble some graham crackers on top. red seedless grapes. carob powder 3 Tbsp.com 14 .VegetarianFoodPlan. ©www. cacao powder 1 Tbsp. 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.7. Ingredients: 1 cup raw cashews 3 Tbsp. a slice of apricot or whipped cream. 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.
7) Bake for 40-50 min at 350F until a toothpick inserted into the middle of the cake comes out clean." 5) Mix in the walnuts. baking powder. I use a food processor instead of grating them by hand. Mix until "just mixed. ground cinnamon 1/4 cup raisins 1 Y2 tsp. Peter Rabbit Carrot Cake Ingredients: 2 cups spelt flour or whole wheat flour 2 tsp. cloves.com 15 . allspice Y2 tsp. 4) Combine the carrots and the rest of the ingredients except for the walnuts to the flour mixture.8.VegetarianFoodPlan. Grade B (vegan) or 1 cup honey (Vegetarian) 1/2 cup crushed walnuts (Optional) Preparation: 1) First. cinnamon. and salt. baking soda 2 tsp. 8) Cool on a counter for 30 min and then frost with cream cheese frosting © www. baking soda. salt 2 cup grated carrots 1 cup almond milk 1 1/2 cup applesauce 1 cup maple syrup. baking powder 1 1/2 tsp. 3) Preheat the oven to 350F. 2) Grate the carrots. mix all dry ingredients together in a mixing bowl: flour. allspice. 6) Transfer to a greased 13x9x2 pan. ground cloves 1 tsp.
4) In a separate bowl. combine the flour. baking powder 3/4 tsp. 3) In a large bowl.com 16 . and salt. orange juice. Blue Banana Bread Ingredients: 3 large over-ripe bananas 1 tsp. 7) Spread the mixture evenly in the prepared pan. soda. 6) Add the banana mixture and gently mix until just combined.VegetarianFoodPlan.9. salt 1 cup (240 ml) blueberries Preparation: 1) Preheat oven to 350F. 9) Allow to cool before cutting and serving. orange juice 1/3 cup vanilla almond milk (Or apple sauce) 1/2 cup agave nectar 2 cups whole wheat flour 3/4 tsp. 2) Wipe a 9x5-inch loaf pan with oil. baking soda (Non-aluminum) 1/2 tsp. baking powder. about 40-45 minutes. 8) Bake until a knife inserted in the center comes out clean. mash the bananas and add orange zest. orange zest 1 Tbsp. 5) Add blueberries and use a spoon or spatula to ensure they are coated with the flour mixture. almond milk. © www. Stir well to combine. and agave nectar.
of salt (Optional) 1/2 tsp. cloves 1/2 tsp. raisins and nuts and mix well into the dough. 3) Sift the salt. 9) Flatten to about 3/4 and keep it thick. olive oil or 1 Tbsp. 6) Add in the flour mixture and beat on medium until a semi-stiff dough forms. 4) In a mixing bowl. arrowroot flour (As substitute for 1 egg) 3/4 cup of whole wheat flour 3/4 cup of dry oats 2 Tbsp. This dough will be very slightly sticky. Stir to blend together. 8) Drop by tablespoonful about 3 to a row.10. cinnamon. 10) Bake in the center of oven for about 10-12 minutes. oil + 1 Tbsp of Almond Milk 1/3 . beat olive oil (and/or milk) together with the vegan sugar. of vanilla essence 1/4 cup raisins Preparation: 1) Preheat oven to 350F. 5) Add in applesauce and egg substitute and beat well.com 17 . chopped 2 Tbsp. of baking soda 1/4 cup pecans. Super Yummy Low-Fat Whole Wheat Oatmeal Raisin Cookie Ingredients: 1/4 tsp. 7) At this point. 11) When it’s done. baking soda into the flour and oatmeal in a bowl.VegetarianFoodPlan. of ground cinnamon 1/8 teaspoon nutmeg 1/4 tsp.1/2 cup of sugar 1/4 cup of unsweetened applesauce 3/4 tsp. 2) Prepare a cookie sheet either with non-stick spray or a parchment paper. remove from cookie tray and cool on a rack. www. 12) Eat when nice a warm and chewy. add the vanilla essence.
tahini Preparation: 1) 2) 3) 4) Pre-heat oven to 350°. Line an 8x8-inch square baking pan with foil and lightly oil the bottom. Low-fat Wheat-free Carob Brownies Ingredients: 1/3 cup brown rice flour 2/3 cup porridge oats 4 Tbsp. pure maple syrup Egg replacer equivalent of 2 eggs 1/2 tsp. The mixture should be sticky but not too wet. Leave to cool and enjoy! 5) 6) 7) 8) ©www. You may need to adjust wet/dry ingredients to achieve the correct texture. your better off slightly undercooking them and having a slightly soft middle. Use a hand blender to blend the oats into a powder/flour.VegetarianFoodPlan. Mash the banana in a large mixing bowl. vanilla essence 1/2 cup carob powder 1 large.com 18 . Don’t over cook.11. Bake for 30-35 minutes. very ripe banana Pinch of salt 1/4 cup chopped walnuts 1/8 cup sultanas or raisins 1/2 Tbsp. Add all the other ingredients and mix well.
Raw Banana Macaroons Ingredients: 1 cup medjool dates 1 banana 1/2 cup coconut. Place all ingredients in a food processor. shredded (Unsweetened) Y2 cup quick oats 1 Tbsp. 13.VegetarianFoodPlan. Roll into balls and lightly roll in shredded coconut. and process until only slightly chunky. Hold back a little coconut for coating the macaroons.raspberries. sliced strawberries Preparation: 1) Process avocado. 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. almond butter 2 Tbsp. ©www.12. pecans.com 19 . sweetener (dates or maple syrup) and carob in a food processor or blender until smooth and creamy. agave nectar Pinch of salt Preparation: 1) 2) 3) 4) Remove the pits from dates.
shredded 12 dates (Medjool are best) Y2-3/4 tsp. Raw "Chocolate Mint" Cookies Ingredients: 2 Y2 cups raw walnuts 2-3 fresh mint leaves. cinnamon. but not liquid) 2 Tbsp.14. again until smooth. Makes approximately 15 cookies. remove from food processor by tablespoon-sized blobs and flatten into cookie-ish rounds. 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. © www.VegetarianFoodPlan. cinnamon Y2 tsp. Once smooth. 4) Refrigerate before eating. salt and coconut oil and mix it all up. 2) If you can't get the mixture to hold together. mint. Speedy Raw Cookies Ingredients: 3/4 cup raw walnuts. 3) After ingredients are mixed.com 20 . cacao nibs Preparation: 1) Place dates in food processor and mix until smooth. raw coconut oil (It's best if it's very soft. add cacao nibs and blend just until nibs are well distributed. 2) Add walnuts. 3) Shape into balls and enjoy! 15. add a few more raisins and a tablespoon of water. salt 1 Y2 Tbsp.
Pour on top of crust and decorate with fresh. Blend the almonds and honey until finely chopped. 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. Spoon into a serving dish and pack down well. sliced strawberries. © www. and fresh coconut butter (if using) until smooth. blueberries. honey.VegetarianFoodPlan. fresh coconut butter (Optional) For Garnish: fresh strawberries.16.com 21 . sliced Preparation: Crust 1) 2) Topping 1) 2) Blend the walnuts.
Raw Chocolate Pudding Ingredients: Meat of 2 coconuts or coconut butter 10 cashews 6 dates 4 Tbsp. Store covered in the fridge until ready to eat. pitted 1 1/2 cup shredded. Remove from food processor and place the mixture in a medium-sized bowl or onto the counter. raw cacao powder 1/4 tsp. ©www. and cinnamon. cinnamon 1/2 cup pecans." coconut. made into a smooth "pecan butter" (Your food processor can do this) 30 medjool dates. dried coconut 1/2 tsp. cinnamon Water Preparation: 1) Blend all the ingredients until smooth. salt 1 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.VegetarianFoodPlan. salt. Sort of "knead" in the chopped pecans until they're well distributed. chopped Preparation: 1) 2) 3) 4) 5) 6) 7) In food processor. Add the "pecan butter. Process until everything is well mixed. Raw Pecan Pie Tart Ingredients: 2 cups pecans.com 22 . 18.17.
19. and apples in a food processor until they are finely chopped. 2) When all ingredients are finely processed.VegetarianFoodPlan. Papaya Banana Pudding Ingredients: 1 cup papaya chunks (About Y2 a Hawaiian papaya. whole and peeled 2 apples. orange peel. sea salt. raisins. cored Preparation: 1) Blend the almonds. use a spatula to spread cookie mixture onto a dehydrator tray OR shape into balls and eat as is. oranges. ©www. Orange Almond Cookies Ingredients: 4 cups raw almonds. peeled and seeded) 1 banana 1-2 tsp. soaked overnight 2 cups raisins Y2 cup orange peel 2 medium oranges.com 23 . raw tahini Preparation: 1) Blend all ingredients until smooth and it’s ready to eat! 20.
VegetarianFoodPlan. green onions 1/4 cup cilantro Y2 cup tomatoes.do not heat oats.com 24 . sunflower seeds. The leaf will give the dish more crunch and texture. 2. 4) Place in water the night before and then prepare yoru breakfast the following morning as if they are cooked. cilantro. 3) Optional.BREAKFAST RECIPES 1. chopped Dash of cayenne 1/4 tsp. Raw Scramble Ingredients: 1 cup almonds (Soaked overnight in water) 1/2 cup sunflower seeds 1/4 salt Y2 cup of water 2 Tbsp. 2) Reduce heat and simmer for 5-10 minutes or until oats have reach your desired texture. cumin Lettuce leaf – Romaine/Collard Green Preparation: 1) In a food processor combine and blend almonds. salt and water. Oatmeal Ingredients: 3 cups water 2 cups old fashioned oatmeal 1/2 cup raisins Preparation: 1) Bring water to a boil and add oatmeal. * You can eat by itself or in a lettuce leaf. and green onions. ©www. This keeps the fiber structure intact and helps the digestive system. Remove from heat and let cool. 2) Pour into bowl and fold in chopped tomatoes.
VegetarianFoodPlan. you can add more agave. turn it no higher than 105 degrees so not to destroy the vitamins. 4) Add raspberries. 2) Add raisins. and blend once more about 10-15 seconds. of salt 2 Tbsp. 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. If you would like it sweeter. 5) Continue to add sweetener to taste. of alcohol free vanilla 1 tsp. just place it on the tray in small chunky pieces. ©www.com 25 . 3) Process all ingredients except raspberries for 10-15 seconds. and essential fiber. 4) If you don’t have a dehydrator. Stevia or honey. salt. 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. or until ingredients are slightly mixed but still chunky. alcohol free vanilla. of cinnamon 2/3 cup shredded coconut (Unsweetened) 1 tsp. minerals. 3) If your dehydrator has a heating gauge. Good For You Granola Ingredients: 4 cups of soaked sunflower seeds 1 cup of soaked flax seeds 2/3 cups of raisins 1 tsp. 2) You don’t need to smooth it out. cinnamon. To dry granola: 1) Take the chunky mixture and drop it on dehydrator trays. agave nectar and Stevia.
Store in an air-tight container. 5. Eat with fresh fruit and non-dairy milk. raisins 8 oz. vanilla Preparation: 1) 2) 3) 4) In a blender place rice. water 1 tsp. Store in a covered container in the refrigerator. agave nectar. Muesli Recipe Ingredients: 1 oz.com 26 . Shake well before using.VegetarianFoodPlan. chopped dried apples 1/2 cup shredded coconut 5 oz. Fold in ingredients with a large spoon to mix. rolled rye Preparation: 1) 2) 3) 4) 5) Combine all ingredients in a large wide bowl. rolled oats 8 oz. vanilla and water. agave nectar 32 oz. chopped sesame seeds 1 oz. Cover and blend on high until rice is pulverized.4. Rice Milk Recipe Ingredients: 1 cup cooked brown rice 1 oz. ©www. rolled wheat 8 oz. chopped walnuts 5 oz. Refrigerate if you have the space.
©www.VegetarianFoodPlan.com 27 . * 1 serving is approximately 1 cup. only creamy. water 1 tsp. agave nectar. 3) Cashew milk will last about 5 days covered in the refrigerator. vanilla and water in high powered blender. Cashew Milk Recipe Ingredients: 1/2 cup raw cashew pieces 3 Tbsp. vanilla Dash of salt to bring out the flavors Preparation: 1) Place cashews. 2) Cover and blend on high until cashews are pulverized and there are not chunks of cashew. agave nectar 32 oz. 4) Shake well before using.6.
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.
cayenne pepper 1/8 tsp. Rapeseed oil (or other mild-flavored oil) Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Drain the tofu. turmeric. mash it all up until there are no big chunks. Cut it into pieces and put it into a small mixing bowl. heat the canola oil and add the Fakin’ Bacon.more if preferable 1/8 tsp. Hearty Tofu Scramble Ingredients: l lb. ©www. diced 1 Tbsp.VegetarianFoodPlan. diced Y2 onion. Add the nutritional yeast.12. nutritional yeast Y2 tsp.com 32 . Sauté until the pieces are brown and crispy. With a fork. Add the vegetables and stir-fry until they are tender. cayenne and pepper. firm tofu (Non-gmo. Add the tofu mixture and stir-fry until the tofu is heated through. Makes 4 servings. In a frying pan. low sodium tamari or nama shoyu sauce. organic) 1 medium tomato 2 Tbsp. black pepper Y2 bell pepper. turmeric 2 tsp. tamari/soy sauce.
VegetarianFoodPlan.13. garlic. saute the onion. diced small 1/4 cup salsa 1/4 cup vegetable broth or 1 Tbsp. chopped 1/2 yellow pepper. 5) Warm tortillas and roll up some of the black-eyed peas mixture into each one. drained 2-3 Roma tomatoes. and peppers in vegetable broth until soft. 2) Stir in black-eyed peas and cook on medium heat until vegetables are cooked through. hot pepper (Jalepeno) 1 large green pepper. 4) Stir in salsa and simmer for 5 minutes more. nama shoyu and 1/4 cup water 1 package of whole wheat tortillas Preparation: 1) In a nonstick pan. Breakfast Black Eyed Peas Ingredients: 1/2 large red onion.com 33 . 3) Stir occasionally to keep from burning. tomatoes. 6) Serve as is or with extra salsa. ©www. chopped 1/2 tsp. minced garlic 1 can black-eyed peas. chopped 1 tsp.
turmeric 1 clove fresh garlic. South Western Breakfast Burrito Ingredients: 1-2 low carb tortillas 1/3. nama shoyu or tamari (Adds salty flavor) Dash of cayenne. Sprinkle with nutritional yeast.VegetarianFoodPlan.1/2 cup firm tofu. paprika. Add crumbled tofu. Saute until fully incorporated into tofu mixture and warmed thoroughly. crushed 3 Tbsp. ©www.14. and water. Spoon the scrambled tofu/squash mixture in a line down the center of the tortilla. Add salsa. Add spaghetti squash salad. Warm the tortillas. Roll it up like a burrito. crumbled 1 Tbsp. or you can serve it on the top.com 34 . tamari . cumin. and spices. Saute until lightly browned. Enjoy!! Makes 1 serving. 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.
Huevos Rancheros Ingredients: 6 egg whites OR enough scrambled tofu mix to serve two 1 15oz. tomatoes. ©www. can of black beans 2 fat free/low fat flour tortillas 1 cup of salsa Diced green chillies 2 Tbsp. or top the beans with the salsa and place the plates in a microwave oven and heat for 1 to 2 minutes on high.15. diced Preparation: 1) Warm the beans and separately scramble the egg whites or tofu mix in a non stick pan. 5) Top the beans with salsa that you've either warmed upon the stove top. diced 3 Tbsp. Makes 2 servings.VegetarianFoodPlan. 6) Top the salsa with the scrambled egg whites or scrambled tofu. spreading out the beans to cover the whole tortilla. 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).com 35 . vegan cheese 4 Tbsp. 4) Cover each tortilla with the black beans. onions. 3) Take the warmed tortillas and place each one flat on a separate plate.
cinnamon. 2) When ready to cook. Or make one serving by boiling 1/4 cup of cereal.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. nutmeg. measure 2 cups of cereal to 5 cups of water. 5) Add chopped apple. 4) Warm up when you want.16. bringing it to boil. 3) You can store leftovers in the refrigerator. ©www. and raisins and almond milk.VegetarianFoodPlan.
com 37 . the soy milk and 3 cups water and bring to a simmer on the stove. Makes 3-4 servings. put grains and cinnamon in a large bowl or pot.17. 5) Remove from heat and let stand covered for 5 minutes. ©www. 4) Reduce to a bare simmer and stir occasionally for 10 minutes or so.VegetarianFoodPlan. 3) Add the dried fruit. 6) This is also really good with dried apricots or with fresh chopped apples. add water 1 inch above grains. cover and let set overnight. strain water off grains. 2) In the AM. Winter Grain Cereal Ingredients: 2/3 cups steel cut oats 1/3 cup pearl barley 2 Tbsp. 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.
Fry in a non-stick pan sprayed with Pam. ©www. 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. Reduce the heat as you do subsequent batches. Serve with fat free maple syrup. as it reduces the amount of Pam you need to fry them. vanilla Dash of salt 2 tsp.VegetarianFoodPlan. Try to use a cover to steam the pancakes as much as fry them.18. Be sure to add more soy milk or water to keep the batter from getting too thick as it sits. 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. except for the Cinnamon and blueberries. or they will tend to stick. jam or jelly.com 38 .
or yeast. nut.com 39 . blackstrap molasses or raw honey Currants or raisins to taste Preparation: 1) 2) 3) 4) Rinse the grains. ©www.VegetarianFoodPlan. Makes 1 large serving OR 2 small servings. Boil and then simmer the quinoa in water and mollasses for ten minutes. Add the oats and fruit and simmer for another 15 minutes.19. Variations – try adding vanilla. 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. cinnamon.
agave and vanilla. combine almond flour. Press the dough into the baking dish. 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. pumpkin seeds. almond slivers and raisins. 8) Serve. combine grapeseed oil. 7) Bake at 350° for 20 minutes. 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. Makes 12-16 bars. sunflower seeds. wetting your hands with water to help pat the dough down evenly.20. In a large bowl. Stir dry ingredients into wet. Grease an 8x8 baking dish with grapeseed oil. ©www.com 40 . Mix in coconut. salt and baking soda.VegetarianFoodPlan.
julienned 1 medium yellow squash or zucchini.VegetarianFoodPlan. cut into 1/4 “ slices in a diagonal 1 large hothouse cucumber. flaxseed oil 2 large ripe avocados 1 cup non-fat plain yogurt 1 medium shallot 2 Tbsp. fresh tarragon. ©www. Rainbow Salad Ingredients: 1 medium red onion 1 medium green bell pepper. cut into 1/4 “ slices 1 medium orange bell pepper. raw Dressing: 2 Tbsp. chopped optional 3 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. julienned 1 medium jicama. flat-leaf parsley 1 Tbsp. cut into 1/4 “ slices 1 medium red bell pepper. julienned 1/3 cup sunflower seeds.com 41 .LUNCH RECIPES 1. 3) Place all vegetables in bowel and toss with salad dressing. 2) Add a little water or more vinegar if necessary to thin. cut into 1/4 “ slices 2 medium Belgian endive.
and scallions in a mound just below the center of the wrapper. Put another plate on top and weigh it down with something heavy. or until softened. 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.com 42 . ginger. and canola oil. some Napa cabbage. Ingredients: 1 pound firm tofu 4 Tbsp. Stir in the garlic. 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. Peel. If packing for later. canola oil 2 garlic cloves. freshly squeezed orange juice 1 Tbsp. cover the rolls with a damp paper towel and some plastic wrap to keep them from drying out. soy sauce. 2 sprigs of cilantro. Bake the tofu and marinade for 40 minutes. core. Transfer to a dry work surface and pat dry. Let the tofu sit for 30 minutes. Make a marinade by whisking together 3 tablespoons of the orange juice. then turn the slices over and let sit for another 30 minutes. the mirin. folding in the sides along the way.VegetarianFoodPlan. Arrange a slice of tofu along with some apple slices. Cut the tofu into three slices lengthwise. Set aside to cool. Place the slices in an 8×8-inch baking dish and pour the marinade over the top. minced 1 Tbsp. mirin (Sweet Japanese cooking wine) 1 Tbsp. then turn the tofu block on its side and cut into thirds again. Look for them in packages at Asian markets. Tofu Apple Spring Rolls The Wonders of Rice Paper: Rice paper wrappers are a fantastic alternative to bread for the gluten-intolerant. 4) 5) 6) 7) ©www. Serve or pack each roll wrapped in a lettuce leaf (this will keep the spring roll from sticking to the plate). Dip one of the wrappers in a wide bowl filled with warm water for 15 seconds. soy sauce 1 Tbsp. Preheat the oven to 375°F.2. and thinly slice the Granny Smith apple. and cayenne. making nine equal slices. Toss the apple slices with the remaining tablespoon of orange juice to keep them from browning. sliced 9 large leaf or butterhead lettuce leaves. until it is golden brown and the marinade is absorbed. Roll up the rice paper to form a tight bundle. Press the tofu for 30 minutes.
then arrange them cut side up. Remove pan from the oven and set aside. Carefully pour in all the tomatoes and their juices. cut in half lengthwise (About 35) 1/4 cup plus 1 Tbsp. Place in oven and roast the tomatoes for 50 minutes. depending on the strength of your blender). minced 1 tsp. Toss with your hands until the tomatoes are evenly coated with oil.VegetarianFoodPlan. about 10 minutes. ©www. Drizzle the tomatoes with 1/4 cup olive oil and sprinkle with salt. Add the onion and sauté until soft and slightly golden. dried thyme Preparation: 1) Preheat the oven to 400°F. Roasted Tomato Basil Soup Ingredients: 6–6 1/2 pounds plum tomatoes. Add the basil. bag) 1/2 tsp. and 1 cup water (you may need to add an extra cup if the tomatoes are on the dry side). Add garlic and pepper flakes and sauté for one more minute. Remove from heat and allow to cool slightly. Simmer for 15 minutes. they should fill the pan completely. 4) Blend the soup in batches in the blender. thyme. sea salt 1/2 a medium onion. with crackers or chunks of store-bought artisan-style bread. extra virgin olive oil 1 Tbsp.com 43 . 5) Serve piping hot. 3) Warm the rest of the olive oil in a large saucepan over medium heat.3. red pepper flakes (Optional) 2 cups fresh whole basil leaves (one 2 oz. 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. chopped 1 large garlic clove. 2) Arrange the cut tomatoes on a large (10×16-inch) baking sheet.
sea salt (Or to taste) Freshly ground black pepper Preparation: 1) Combine the black beans. just not red) 1 cup dried. and navy beans in a mixing bowl. finely chopped 1/2 a green or red bell pepper.5 to 3 quarts) slow cooker. TVP. When the oil is hot. thyme. until the beans are tender. 5) When the chili is done. ground cumin 1 1/2 tsp. then cover with a generous amount of water. for another 2 minutes. and cayenne and sauté. oregano. add the onion and bell pepper and sauté until the onion is translucent and soft. about 5 minutes. dried thyme 1/2 tsp. stir in the salt and pepper to taste and serve hot. minced 1 tsp. Drain the dry beans and add them to the slow cooker along with the lentils. ©www. 4) Cover the slow cooker and cook on high for 5 hours or on low for 8 hours. Chili Con "Carne" Ingredients: 1/2 cup dried black beans 1/2 cup dried pinto beans 1/2 cup dried navy beans 1 Tbsp.com 44 . Add 5 cups of boiling water and stir until everything is combined and there are no lumps of tomato paste. or until the garlic is soft and the spices are fragrant. stirring constantly. Let the beans soak for several hours or overnight. If you are around. Rinse and drain the beans. brown. beef-style texturized vegan protein (TVP) 1 (6-ounce) can salt-free tomato paste 1 tsp. chopped 1 garlic clove. 2) Heat the olive oil in a skillet over medium-high heat. cumin. give the chilli a stir or two during the day to ensure even cooking.4. sage. 3) Scrape the onion and spice mixture into the insert of a medium-size (2.VegetarianFoodPlan. or crimson are all fine here. paprika 1/2 tsp. dried sage 1 tsp. dried oregano A pinch of cayenne 1/2 cup uncooked lentils (Black. Add the garlic. extra virgin olive oil 1 onion. pinto beans. paprika. and tomato paste.
drained and chopped 1 purple onion. chopped small 1 12 ounce can water-packed artichoke hearts. diced 1 12 oz. Drain and allow to cool.5. Italian Pasta Salad Ingredients: 1 1/2 cups bowtie or corkscrew pasta 1 cup broccoli. 3) In a large bowl. ©www.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. diced 1/3 cup sliced black olives 2 Tbsp. Toss again before serving. 4) Allow to marinate in the refrigerator at least one hour before serving. toss together the pasta. until just tender. can green beans. diced 1 red or yellow bell pepper. broccoli and remaining ingredients and season to taste with salt and pepper. diced 1 -2 tomatoes. 2) Lightly steam the broccoli.VegetarianFoodPlan.
garlic powder 1 tsp. 2) Stir in the carrots. for an additional 45 minutes. covered. chopped 3 medium potatoes. for 1 hour. salt 1 bay leaf 2 large carrots. green split peas. combine the split peas. Curried Split Pea and Potato Soup Ingredients: 16 oz. ©www.VegetarianFoodPlan. water. pepper 1/2 tsp. Reheat before serving. or until the soup reaches desired thickness. dried 10 cups water 1 onion. uncovered. chopped 2 stalks celery.com 46 . chopped Preparation: 1) In a large saucepan. Remove bay leaf. 3) Puree in a blender or food processor. Simmer. chopped 1 tsp. dried oregano 1 tsp.6. onion and spices. potatoes and celery. curry powder 1/2 tsp. stirring occasionally. Simmer.
prepared mustard 1 Y2 tsp. mash tofu with a fork or potato masher (alternatively. ©www. finely shredded 3 Tbsp. finely chopped 1 tsp.VegetarianFoodPlan. chopped finely 4 scallions (White and green parts). sea salt 1 Y2 tsp. chopped finely 1 small carrot. turmeric 4 tsp. Raw Eggless Egg Salad Ingredients: 1 Y2 pounds tofu. to taste Add dill to taste Preparation: 1) 2) 3) In a large bowl. pickle relish 1 Y2 Tbsp. or as a side salad. Add remaining ingredients and mix well.com 47 .6. The resulting savory treat is wonderful as a sandwich spread. served on crackers. onion granules 1/4 tsp. you may wish to finely cube the tofu). chopped fresh parsley 2 stalks celery. firm Y2 cup eggless mayonnaise (Nasoya Nayonnaise is my favorite!) 2 red bell peppers. garlic powder Black pepper.
oregano. onion.VegetarianFoodPlan. finely chopped 3-4 Tbsp. stirring. 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. chili powder. adding water or tomato juice as needed if too much liquid evaporates. dried oregano 2 Tbsp.com 48 . and cumin. thawed) Salt and freshly ground pepper. for 5 minutes. and all the beans. ground cumin 1 tsp. drained (Or 1-1/2 cups frozen corn. cayenne pepper 1 tsp. coriander. water for sautéing 1/4 tsp. drained and rinsed 1 can corn. ground coriander 1 tsp. the canned corn. peeled and chopped (Or one 16-ounce can diced tomatoes) 1 can kidney beans. drained and rinsed 1 can pinto beans. 5) Season with salt and black pepper. 4) Lower the heat and simmer for 30 minutes. Add a little water as needed. coarsely chopped 2-3 cloves garlic. chili powder 3 medium tomatoes. and bring to a boil. and stir in the cilantro or parsley. This is to replace the oil that is often used for sautéing. cayenne. ©www. 3) Stir in the tomatoes.8. and cook. 2) Add the bell peppers. seeded and cut into 1/2-squares 1 yellow onion. garlic. Tres Bean Chilli Ingredients: 1 orange bell pepper. seeded and cut into 1/2-squares 1 yellow bell pepper. drained and rinsed 1 can black beans. 6) Serve in shallow bowls. seeded and cut into 1/2-squares 1 red bell pepper.
weigh pumpkin seeds. * If you want to use canned beans. or flax crackers. ©www. rinsed and drained.VegetarianFoodPlan. pinto beans. Process until almost smooth. salt. liquid smoke flavouring Preparation: 1) In a medium-small wide bowl. diced green chillies 1 tsp. 4) Serve with raw veggies or baked tortilla chips. or omit both. and liquid smoke flavor. 3) Add water if needed. chili powder 1/4 tsp. * You can use pine nuts instead of pumpkin seeds. 2) Add chili powder. raw pumpkin seeds 16 oz. Transfer them to a food processor.9. Mexican Bean Spread Ingredients: 1/2 oz. sea salt 1/4 tsp. cans. and green chilies. you will need 2 15 oz.com 49 . cooked pinto beans 4 oz.
2) Put all chopped veggies in a large bowl and add: 1/2 tsp. by hand or with the food processor. in to very small pieces. 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. ©www. black pepper.com 50 . The pieces should be about the size of a corn kernel. each salt.10. cumin and paprika. 3) Add juice of one large pink grapefruit.VegetarianFoodPlan. Raw Vegan Ceviche Ingredients: 1 cup corn (Do not cut it up. 4) Stir well keep covered in the fridge 4-6 hours or more.
©www. Makes about 15 balls.11. 2) Mix well and form 1/4 cup balls. chopped about a cup 1/2 cup celery leaf (Or parsley/cilantro) 1 Roma tomato 1/2 cup olives 1 Tbsp.VegetarianFoodPlan.com 51 . nutritional yeast (Optional) 1/2 tsp. dry dill 1 tsp. cumin 1 tsp. curry A squeeze of lemon Preparation: 1) Place all ingredients in food processor until it turns into a paste. Raw Vegan Falafel Ingredients: 1 cup sunflower seeds 1 Tbsp. gently turning every two hours or so until they start to get crispy on the outside. sesame seeds 1/2 cup corn kernels (Fresh/frozen) 1 large clove of garlic 1 small onion. 3) Dehydrate at 145F. salt 1 Tbsp.
Raw Lettuce Wraps Ingredients: 1/2 cup hemp seed 1/2 cup lemon juice 1 1/2 Tbsp.12. 3) 4) 5) ©www. shredded 6 large collard green leaves or for a more mild flavor. Do this for all the other spinach leafs until the ingredients are gone. ginger. you might need to stick a cocktail stick in it to hold.nam ashoyusauce 1 cup raw almond butter 1/2 head Savoy cabbage. The best and easiest way is to do this with you hands or a large wooden spoon. romaine leaves 1 carrot 1 ripe mango 1 handful cilantro leaves 1 handful torn basil leaves Himalayan sea salt Preparation: 1) 2) Cut the carrot into matchstick-size pieces. You should get a rather thick consistency.com 52 . basil.VegetarianFoodPlan. puree the honey. (You may add water if it needs to be thinner) In a bowl. lemon juice. Place the collard leaf on a cutting board with the underside facing up. a few pieces of mango.redchilli1Tbsp. Add some hemp seeds. Cut the Mango lenthwise into strips. mix the almond butter dressing with the cabbage. chopped ginger 1/4 cup green onions sliced 1/2Tbsp. a few sticks of carrot. red chili. and a few leafs of cilantro and. In a blender. Roll it up and the spinach leaf. Then you put some of the cabbage mix on the leaf. and soy sauce. Add the almond butter and blend at low speed to combine. about 1/4 inch (1 cm) thick.
13.VegetarianFoodPlan.com 53 . unpasteurized miso paste 1 can or 15 oz. onion. miso paste. Simple Carrot-Bean Soup Ingredients: 3 cups water 1 Tbsp. ©www. navy beans 1/2 large onion 4 medium carrots. olive oil Preparation: 1) Put water. crushed red pepper 1 tsp. spices. 3) Simmer for 10 minutes. chopped 1-1/2 cups frozen peas/carrots/corn (Any or all) 1 tsp. and carrots into a pot. and oil. tarragon leaf 1 tsp. garlic powder 1 tsp. fenugreek powder 1/4 tsp. 2) Add beans. Simmer for 5 minutes. coriander 2 Tbsp. garam masala 1/2 tsp. cumin seed Salt to taste 1/2 tsp. frozen veggies.
minced in garlic press 2 tsp.14. garlic. 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. ground coriander Dash of cinnamon 3 tsp. chickpeas. ©www. deseeded and diced 1 Tbsp. olive oil 2 Tbsp. deseeded and diced 1 cup red bell pepper. quartered lengthwise and sliced 1 can or 15 oz. diced 1 cup green bell pepper.com 54 . Curried Vegetable and Chickpea Stew Ingredients: 2 cups onion. diced 2 cups zucchini. curry powder 2 tsp. ground black pepper 3 cups sweet potato.VegetarianFoodPlan. ground cumin 1 tsp. sea salt 1 tsp.
VegetarianFoodPlan. pepper 1/3 cup vegan mayonnaise 2 tsp. Combine mayonnaise and mustard. ©www. thinly sliced 1/4 cup fat-free red wine vinaigrette 2 cans (15 oz. In a food processor. Serve patties on buns with lettuce and tomato or wrap in lettuce leaf and reserved onion mixture. Makes 6 servings. split or whole romaine lettuce leaves 6 lettuce leaves Preparation: 1) 2) 3) 4) 5) 6) 7) 8) In a small bowl. curry and pepper. walnuts. cover and process until smooth. 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.com 55 . Bake at 375° for 10-15 minutes or until firm. Place on a baking sheet coated with cooking spray. Chickpea Burgers Ingredients: 1 large red onion. combine onion and vinaigrette.15. combine the chickpeas. each) chickpeas or garbanzo beans. cover and pulse until blended. wheat germ and parsley. Shape into six patties. set aside. curry powder Tomato sliced 1/2 tsp. Dijon mustard 6 sesame seed hamburger buns. Add the eggs. spread over cut sides of buns.
extra virgin olive oil 1/4 tsp. all spice Dash of cinnamon (Optional) Salt and pepper Preparation: 1) Preheat the oven to 350 degrees Fahrenheit. or until tender.16. then cut in half horizontally. and pepper among the halves and use a fork to fluff and incorporate mixture into squash.com 56 . all spice. allow to cool for 10 minutes. oil. Acorn Squash with Pineapple Ingredients: 2 medium acorn. or delicate squash 1/3 cup pineapple juice 1 Tbsp. 4) Scoop out the seeds. reserve them to roast if you’d like. salt.VegetarianFoodPlan. 5) Divide the juice. 3) Remove from the oven. 6) E n j o y ! ©www. butternut. 2) Place the whole squash on a baking sheet lined with parchment paper or foil and roast for 40-45 minutes.
salsa. Add beans. Fold in half. cover and cook 1 minute longer or until heated through.) black beans. seeded and chopped 1/2 cup salsa 1/2 cup shredded reduced-fat cheddar cheese or vegan cheese 1/4 cup fat-free plain yogurt Preparation: 1) 2) 3) 4) Saute yellow and red pepper in a pan. Spoon 1/2 cupful down the center of each tortilla. Makes 4 servings. rinsed and drained 4 low carb tortillas (6 inches). ©www. cheese and sour cream. top with tomato.17. warmed or lettuce leaf for wrap 1 medium tomato.VegetarianFoodPlan.com 57 . Black Bean Fajitas Ingredients: 1/2 cup each julienned sweet yellow pepper and red pepper 1 cup red onions julienned 1 can (15 oz.
unpasteurized barley miso Y2 tsp. peeled 1/4 cup water 1 avocado 1 clove garlic 1 cup tomato 1 Tbsp. ©www. lemon juice 1 Tbsp. freshly cracked pepper Dash chili powder 1 Tbsp. cold pressed olive oil Preparation: 1) Blend all ingredients until smooth. salt Y2 tsp.VegetarianFoodPlan. Raw Creamed Spinach Soup Ingredients: Y2 head spinach leaves Y2 cucumber.com 58 .18.
Makes 4 servings. and turmeric and sauté until the onion is transparent. Add garlic. Add chiles. spinach. Add washed lentils and cover mixture with water. Add salt just before serving. ginger root. turmeric 1 tsp. Kick-it-up Spicy Curry Lentils Ingredients: 12 oz. garam masala 1/2 tsp. tomatoes and coriander. Add ginger root. cayenne pepper 3 Anaheim chiles roasted. cumin powder 1/2 tsp. red lentils (dry) 1 tsp. chopped 2 Tbsp. minced 1 medium onion. onion.com 59 . cumin.VegetarianFoodPlan. salt Preparation: 1) 2) 3) 4) 5) 6) 7) Heat oil in skillet. diced and crushed 2 cloves garlic.19. masala. and cayenne. diced 1 tsp. Simmer over low heat for about 25 minutes. ©www. cored and diced 2 cups of spinach 1 cup tomatoes. seeded. fresh coriander 1 tsp.
com 60 . 2) Add remaining ingredients and mix well. finely minced 1-2 Tbsp. 3) Can have as a side dish or on vegetables or salad. chopped 1/2 small onion. Mock Tuna Salad Ingredients: 1 cup garbanzo beans (Canned or pre-cooked) 1 stalk celery. ©www.VegetarianFoodPlan.20. kelp flakes (Gives it a fishy flavor) Vegan mayonaise Salt and pepper to taste Preparation: 1) Mash the garbanzo beans.
and add to the salad. 3) Mince the garlic.com 61 . extra virgin olive oil 1 medium red onion. cucumber. black beans. oil. dried basil Salt and pepper Preparation: 1) Whisk together the orange zest and juice.21. 5) Stir and serve chilled. 4) Drain and rinse the beans and add along with the peas. cooked 1 pound green peas. cooked 1 3/4 cup or 15 oz. zest and juice 2 Tbsp. ©www. cooked 1 3/4 cup or 15 oz. diced 1 medium hothouse cucumber 15 oz. vinegar. * You can use other beans and it will be very tasty. pinto beans. thawed 1 large orange. mustard. roughly chopped 3 Tbsp. rough chop the parsley. balsamic vinegar 1 Tbsp. and roasted bell peppers and add to the bowel. Dijon mustard 2 Tbsp. agave nectar or honey 1/2 tsp. garbanzo beans. salt and pepper in a large bowl. Zesty 3 Bean Salad Ingredients: 1 3/4 cup or 15 oz. 2) Dice the onion.VegetarianFoodPlan. roasted bell peppers 1 clove minced garlic 1/3 cup flat leaf parsley. dried oregano 1/2 tsp.
Place all ingredients except salt and pepper in a soup pot. 5) The resulting soup should be thick and creamy. ©www.com 62 . Cover loosely and cook until peas are tender. black pepper Salt and pepper. and freezes well. 7) Can make creamy by blending in food processor. low in calories and fat. dried basil 1/2 tsp. and serve hot. A crock pot works very well for making this soup and cook for 6-8 hours.22. Heat should be low-medium. 1 hour or longer. dried marjoram 1 tsp.VegetarianFoodPlan. and bring to a simmer. brimming with fiber. dried parsley 1/4 tsp. Make sure there’s enough water. diced 2 celery stalks. such as stones or residue. dry uncooked 6 to 7 cups water or vegetable stock 1 medium-size yellow onion. checking for any impurities. 6) Add salt and pepper to taste. ground mustard 1/4 tsp. Split Pea Soup This wonderful soup is filling. diced 1 tsp. with the split peas quite broken down and mushy. Ingredients: 2 cups green split peas. packed with protein. pressed or minced 2 carrots. diced 2 or 3 garlic cloves. to taste Preparation: 1) 2) 3) 4) Rinse split peas. Check occasionally to make sure water has not completely evaporated. Makes 4 to 6 servings.
Garlic Ginger Tofu Ingredients: 3 Tbsp.com 63 . Add tofu to the pan with soy sauce. soy sauce. and cook for 1 minute. and stir to coat. or to taste 1 lb. Squeeze lime juice and sprinkle green onion over tofu before serving. firm tofu Preparation 1) 2) 3) : Heat oil in a wok or frying pan over medium heat. Cover. Stir in garlic and ginger. minced or in garlic press 2 Tbsp. Rapeseed oil 4 cloves garlic.VegetarianFoodPlan. and continue cooking for 20 to 30 minutes. green onion thinly sliced 1/2” ginger. ©www.DINNER RECIPES 1. minced maybe you can use garlic press 1 lime 1 Tbsp.
add to tomato mixture. 7 minutes or until crisp-tender. crushed and minced 1 Tbsp. trimmed Preparation: 1) Combine first 5 ingredients in a medium bowl. whisking to combine.VegetarianFoodPlan. ©www. slowly add oil.2.com 64 . Dijon mustard 1/4 tsp. Steamed Green Beans with Tomato-Garlic Vinaigrette Ingredients: 1 Tbsp. tossing gently to coat. 2) Stir in tomato and thyme. covered. freshly ground black pepper Garlic cloves. white wine vinegar 1/2 tsp. let stand 10 minutes. 4) Cut into 2-inch pieces. salt 1/8 tsp. or 1 pound green beans. extra virgin olive oil 1/2 cup seeded chopped tomato 1 tsp chopped fresh thyme 16 oz. 3) Steam beans.
4) Add chestnuts. drained and sliced 2 Tbsp. pressed in garlic press 2 tsp. ©www. garlic. green onions. 3) Stir fry mushrooms. minced in garlic press 1/2 cup fresh shiitake mushrooms.3. fresh ginger. nama shoyu 3 Tbsp. stems removed 1 cup fresh snow peas 1 cup water Preparation: 1) Heat 1 tsp. cubed 1” 1 tsp. Vegetable N’ Braised Tofu Ingredients: 1 pound tofu firm silken style (Organic and non-gmo). Rapeseed oil 2 tsp. sesame oil. rapeseed oil in pan and add cubed tofu. 2) Fry for about 5 minutes or until browned. nama shoyu and ginger in water and remaining oil for several minutes. tofu.VegetarianFoodPlan. green onions 2 tsp. green beans.com 65 . divided 1 cup whole water chestnuts. fresh garlic. 5) Serve with or without rice. and sesame seeds and sauté 2-4 more minutes.
combine sun dried tomatoes and water. ©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. balsamic vinegar 2 Tbsp. balsamic vinegar. Grill for 5 minutes and flip with tongs.4. or sun dried tomatoes in olive oil are ready to go. olive oil 2 Tbsp. Set aside. Preparation: 1) Rehydrate sun dried tomatoes in warm water for 15 min. tomato slices. minced garlic 1 cup vegan mayonnaise 3 Tbsp.com 66 . whisk together remaining chopped basil and garlic. garlic. 3) In a small bowl. 2) Food process. Grill an additional 4 to 5 minutes or until tender. vegan cheese as toppings. and process for 1 minute.VegetarianFoodPlan. onion slices. and vegan mayonnaise. olive oil. nama shoyu. tamari. of bragg liquid aminos 6 Portobello mushrooms. chopped basil. and tamari. 5) Serve on toasted bun with fresh vegetables on top and sun dried tomato aioli. cleaned and dried Whole grain buns or rolls Lettuce. 4) Dip each mushroom in marinade and place on hot grill.
Use a leaf of lettuce or tortillas to wrap up the bean.1/2 tsp. pinch Toppings: 1 tomato.5. ©www. food process. cumin 1 tsp. apple cider vinegar Spices: 1 clove of garlic.VegetarianFoodPlan. peeled and cubed Preparation: 1) 2) 3) 4) 5) 6) Strain and rinse black beans. cayenne pepper Black pepper. Mash. Add spices. Add apple cider vinegar. minced 1/4 . Prepare toppings. onion. cubed 1 avocado. diced 1 3/4 cup or 15 oz.com 67 . or blend beans and onion into a puree. Burrito of Black Beans Ingredients: 1 Tbsp. black beans 2 Tbsp. Remove from heat and cover.
garlic. diced 2/3 bell peppers and color. 3) Cover and chill in refrigerator for 1-2 hours to allow flavors to blend. diced 1/4 cup radishes. olive oil 1 Tbsp. put all vegetables slightly chopped in food processor and pulse until soup has reached desired chunkiness. diced 1/3 celery. Garden Patch Gazpacho Ingredients: 2 cups tomato vegetable juice low sodium 1 cup tomatoes.6. ground cumin 1-2 tsp. 2) To speed up the chopping process. deseeded and diced 2 Tbsp. deseeded and diced 1/3 cup red onions.VegetarianFoodPlan. fresh lime juice or apple cider vinegar 1 Tbsp. halved and thinly sliced 1/4 cup green onions.com 68 . diced Y2 cup carrots 1 cup cucumber. ©www. thinly sliced 1/4 cup chopped fresh cilantro 1/4 cup chopped fresh parsley 1 jalapeno pepper. sea salt 1/4 tsp. minced 1 tsp. ground pepper Hot red pepper optional Preparation: 1) Combine all ingredients and stir well. chilli powder Y2 tsp.
then slice it into 1/2-inch thick rounds. 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. combine and purée all the remaining ingredients in a food processor or blender. cooked and drained 1/2 cup roasted red pepper 2 Tbsp. Cut or break the tops into bite-sized florets. salt 1 1/2 oz. steam broccoli over boiling water for about 5 minutes. 2) Place kasha and salt into the water in a large saucepan. or until all the liquid has been absorbed. ground cumin 1/4 tsp. ©www. then top with steamed broccoli and black-bean sauce. black beans. ground coriander 1/4 cup chopped fresh cilantro Preparation: 1) Cut off broccoli stems.com 69 . tahini (Sesame seed butter) 1/2 tsp. Peel the stem with a sharp knife. Set aside. or until it is bright green and just tender. sundried tomatoes in oil 1/4 cup chopped onion 1 3/4 cup or 15 oz.VegetarianFoodPlan. chili powder 1/4 tsp.7. 3) While kasha is cooking. 4) Just before you are ready to eat. lemon juice 2 Tbsp. 5) Place a small portion of kasha on each serving plate. Cover and simmer for about 10 minutes.
or other seasoning mix Olive oil Risotto.com 70 .VegetarianFoodPlan. and top with fresh tomato wedges. or scallop) 1 onion. Polenta. seeded and cut into large pieces 2 cups small mushrooms 2 tomatoes. Spike. Schilling Garlic and Herb. Use water in pan if you need more liquid to sauté. polenta. cubed 1/2 pound very firm tofu. or pasta Preparation: 1) 2) Sauté the vegetables and mix in tofu cubes. cut into 1-inch cubes 1 Tbsp. ©www. Spread the cooked vegetables over Risotto. Zesty Tofu and Vegetables Ingredients: 2 to 3 cups cubed summer squash (Zucchini. cut into chunks 1 red bell pepper. crookneck.8. or pasta.
salt 1/2 tsp. Cut the whole tomatoes into small pieces. sugar 1/2 tsp. Add all remaining ingredients and bring to a mild boil. Garnish with fresh chopped onion and shredded cheese if desired. Stir all of the spices into the skillet. coarsely chopped 1 cup onion. Cook for at least 5 minutes. using a can of diced tomatoes instead of the chopped whole tomatoes does not come out as well. Drain and rinse the beans. chopped 2 1/2 cups whole tomatoes. The longer you cook the chili. 3 Bean Bonanza Chili Ingredients: 2 Tbsp. olive oil 1 green pepper. ground cumin seed 1 tsp. chopped 1 cup vegetable broth 4 tsp. ©www. white northern or pinto beans. but do not let them get brown. garlic powder 1 tsp.com 71 . If the onion starts to brown too quickly. cooked 1 3/4 cups or 15 oz. seasoned (or black) pepper 1 3/4 cup or 15 oz. 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. and put them (including the juice) into a dish. and add the green pepper and onion. chili powder 1 jalapeno (Optional) seeded and chopped 1 tsp. the more the flavors will blend (up to about an hour). stirring often while you do the next few steps. For some reason.9.VegetarianFoodPlan. cooked 1 3/4 cups or 15 oz. Reduce heat to a simmer and cook for at least 30 minutes. basil leaf 2 tsp. black beans. oregano 1 tsp. turn down the heat on the skillet and add a little water to slow things down.
com 72 .10. 2) Place in tortilla and top with plain yogurt and salsa. black beans 1/4 cup green bell peppers 1/4 cup pumpkin seeds.VegetarianFoodPlan. Spaghetti Squash Salad Ingredients: Whole Spaghetti Squash.plain yogurt and salsa Low carb tortilla Preparation: 1) Heat all ingredients together on the stove. cooked and removed from shell 1/4 cup carrots. grated 1/4 cup fresh mushrooms 1/4 cup red bell peppers 8 oz. raw 1/4 cup fresh/frozen corn Dash of chilli powder Sea salt Topping. ©www.
11. If not. Add the basmati rice and tofu and reduce heat to simmer. ground cumin 1/2 tsp. cayenne pepper 1 14 oz.com 73 . After 20 minutes of cooking the rice should be looking more or less done. can coconut milk (Don't use the "light" version) 4 cups water 1 cup basmati rice 1 16 oz. peeled and sliced into half rounds 1 10 oz. ground mustard 1 tsp. 9) Add salt and pepper to taste. black pepper 1 tsp. 7) Add the spinach and cook for another 3-5 minutes to heat it up. ©www. Defrost the spinach and squeeze out the extra water. Add the water and coconut milk and bring to a gentle boil.VegetarianFoodPlan. ground ginger 1/2 tsp. cook for a while longer. package frozen spinach Salt and pepper to taste Preparation: 1) 2) 3) 4) 5) 6) Sauté carrots and spices for 3-5 minutes. Canola oil 1 1/2 tsp. Basmati Spinach Stew Ingredients: 1 Tbsp. ground coriander 1 tsp. Cook for 10 minutes. 8) Take the pot off the heat and let sit for 5 minutes. package firm tofu 2 carrots.
Asparagus N’ Squash Tofu Stir-Fry Ingredients: 1/2 tsp. canola oil. drained and cut into 1/2-inch cubes 1/4 tsp. 2) Add asparagus. trimmed and cut into 1-inch pieces 1 medium yellow summer squash.) extra-firm tofu. fresh asparagus. ©www. 5) Add asparagus mixture and tofu. nama shoyu. 6) Serve with rice. Add squash. toasted Preparation: 1) In a large nonstick skillet or wok. salt. salt 1/4 tsp. sliced almonds.12. sprinkle with almonds. Add onions.com 74 . divided 1 cup onions 1 lb. Remove and keep warm. 4) Stir in vegetable broth and sweetener and add to the pan. Makes 4 servings. halved and sliced 2 green onions. stir-fry for 2 minutes. braggs amino acids 2 tsp. Bring to a boil.VegetarianFoodPlan. stir-fry tofu. stir-fry 2 minutes longer. minced fresh gingerroot. thinly sliced 1 package (14 oz. cook and stir for 2 minutes or until thickened. agave nectar or honey 1-1/4 cups vegetable broth 4 tsp. heat through. pepper 2 cups hot cooked brown rice 2 Tbsp. stir-fry 1 teaspoon ginger in 1 teaspoon oil for 1 minute. Remove and keep warm. pepper and remaining ginger in remaining oil for 7-9 minutes or until lightly browned. 3) In the same pan. divided 3 tsp. stir-fry 1 minute longer or until vegetables are crisp-tender.
©www. turning once and brushing with extra marinade as desired. Add to grilled vegetables or on top of a fresh salad.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. olive oil 1 lb. Grill over hot coals.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.VegetarianFoodPlan.
Add 1. Reduce to a simmer and simmer until the beans are soft (depending on your beans 45 minutes to an hour). soy sauce Water for cooking the beans Preparation: 1) 2) Soak the beans overnight in 2 cups of water.VegetarianFoodPlan.14. ©www. Drain off the water and transfer the beans to a saucepan. 3) Makes 2 -4 servings.com 76 .5 cups water to the beans. Sesame Adzuki Beans Ingredients: 1/2 cup dry adzuki beans 1/4 cup tahini 1 Tbsp. Bring to a boil over medium heat. Drain off any remaining water and stir in the tahini and soy sauce.
com 77 . 2) Add the other ingredients to the pot and simmer for 30-40 minutes. cilantro. black beans. vegan cheese) Preparation: 1) Saute the onion until soft in a large pot sprayed with nonstick cooking spray. undrained 1 3/4 cups or 15 oz. fresh cut of the cob 1 3/4 cups or 15 oz. undrained 1 3/4 cups or 15 oz. great northern beans. fat free vegetarian refried beans 1 cup diced tomatoes 1 cup salsa Toppings (Avocado. Taco Soup Ingredients: 1 large onion.VegetarianFoodPlan. Makes 15 cups.15. ©www. cooked. chopped 1 package low sodium natural taco seasoning 2 cups whole kernel corn.
Grilled Stuffed Chili Rellenos or Green Bell Peppers Ingredients: 6 large poblano chiles or red/green bell peppers 2 Tbsp. to taste Preparation: 1) Cut poblano chiles in half lengthwise to create a boat for filling and scrape out seeds. drained 1-3 tsp. hot sauce and 8 ounces of cheese.VegetarianFoodPlan. Arrange the chillies on the grill away from the heat. red bell pepper.16. olive oil 1 medium onion. ground cumin 3 1/2 cups or 28 oz. Add salt and pepper to taste. finely chopped 1/2 cup chopped fresh cilantro 1 tsp. 5) Cook until chillies are tender and cheese is browned and bubbling. finely chopped 2 cloves garlic. Pepper Jack or Monterey Jack cheese or vegan cheese. Add onion.com 78 . finely chopped 2 jalapenos. jalapenos. coarsely grated Salt. garlic. 4) Set up grill for indirect grilling and preheat to medium. ©www. to taste 12 oz. about 30 to 40 minutes. and cook over medium heat until golden brown for about 4 minutes. hot sauce. vegetarian baked beans. Spoon the mixture into the hollowed chiles and sprinkle with remaining cheese. 3) Remove pan from heat and stir in baked beans. seeded and chopped 1/2 red bell pepper. Makes 6 – 8 servings. to taste Freshly ground black pepper. 2) Heat 2 tablespoons olive oil in a nonstick skillet. cilantro and cumin.
VegetarianFoodPlan. about 3-5 minutes. seasoned salt Salt and pepper to taste Oil for frying Whole grain bun or bread Preparation: 1) 2) Sautee the onions till soft. adding the flour a few tablespoons at a time to combine well. Form bean mixture into patties. garlic powder 1 tsp. black beans. cooked 1/2 cup whole wheat flour 2 slices bread. ©www. Mixture will be thick.com 79 .17. onion powder 1/2 tsp. crumbled 1 tsp. approximately 1/2 inch thick and fry patties in a small amount of oil until slightly firm. mash the beans until almost smooth. except the oil. In a large bowl. diced 1 3/4 cup or 15 oz. Add sauteed onions and the rest of the ingredients. Make veggie burgers and enjoy! 3) Makes 6 servings. Black Bean Burgers Ingredients: 1/2 onion.
sauté the green pepper. cannelloni beans. minced 1 Tbsp. salt and pepper. bring to a boil. cider vinegar 1 tsp. for 10 minutes. salt 1/8 tsp.18. vinegar.VegetarianFoodPlan. ©www. Makes 6 servings. onion. uncovered. jalapeno and garlic in oil for 5 minutes or until tender. cilantro. pepper 5 cups hot cooked gluten free penne pasta Preparation: 1) 2) 3) 4) In a large skillet. Stir in the peas. Simmer. Penne Pasta & Beans Ingredients: 3 1/2 cups crushed tomatoes 1 cup chopped red bell pepper 1/2 cup chopped onion 1 jalapeno pepper. Toss with pasta.com 80 . Add tomatoes. minced fresh cilantro 1 tsp. seeded and chopped 3 garlic cloves. agave nectar 1 tsp. olive oil 1 3/4 cup or 15 oz. rinsed and drained 1-3 Tbsp. sugar. simmer 10 minutes longer.
chili powder (Or purchase a natural taco seasoning to replace chilli. Garnish with avocado and chopped cilantro. garlic powder 1/4 tsp. pepper 8 low carb tortillas (6 inches). peeled and sliced Fresh cilantro to top. cumin. salt 1/4 tsp. warmed 1/2 cup shredded reduced-fat cheddar cheese or vegan cheddar cheese 1 large ripe avocado. Stir in the beans. chopped Preparation: 1) 2) 3) 4) 5) In a nonstick skillet. garlic powder) 1 tsp. dried oregano 1/2 tsp. chilies and seasonings. ground cumin 1 tsp. simmer.19. chopped 2 garlic cloves. Reduce heat. olive oil 4 cups (32 oz. minced 1 Tbsp.VegetarianFoodPlan.) chopped green chilies 1 Tbsp. Fold one side of tortilla over filling. for 3-5 minutes or until mixture begins to thicken. Spoon about 1/2 cup off center on each tortilla. saute onion and garlic in oil until tender. Bring to a boil. sprinkle with cheese.com 81 . Makes 8 servings. tomatoes. ©www. salt. Bean Tacos Ingredients: 1 medium onion.) black beans. rinsed and drained 1 Y2 cup diced tomatoes Y2 cup (4 oz. oregano. uncovered.
3) In the same pan. stir-fry yellow pepper for 1 minute. Curried Tofu Stir-Fry Ingredients: 1/4 cup nama shoyu sauce or Braggs Amino Acid 2 Tbsp. Remove and keep warm. set aside. chili powder 1/2 tsp. 2) In a large nonstick skillet or wok coated with cooking spray. bring to a boil. 6) Serve with rice. crushed red pepper flakes 1 package (16 oz.) light coconut milk 1 cup matchstick-cut carrots 8 green onions. minced fresh ginger root 1/2 tsp.20. curry powder 1 tsp. 5) Return tofu to skillet.com 82 . stir-fry 2 minutes longer. honey or agave 1/2 tsp. Add mushrooms and onions. chopped 3 cups hot cooked brown rice Preparation: 1) In a small bowl. Cook and stir for 1-2 minutes or until thickened and vegetables are crisp-tender. julienned 1/2 pound sliced fresh mushrooms 1 tbsp. cornstarch 1-1/2 tsp. salt 1/2 tsp. combine the first 10 ingredients.VegetarianFoodPlan. stir-fry for 2 minutes. cut into 1-inch pieces 4 cups shredded cabbage 4 plum tomatoes. sesame oil 1 medium sweet yellow pepper. stir-fry tofu in oil for 2-3 minutes or until heated through. Add cabbage and tomatoes. peanut butter 1 can (14 oz. drained and cubed 2 tsp. ©www. 4) Stir coconut milk mixture and add to skillet.) firm tofu. Makes 6 servings.
3) Stir in the pasta sauce.) shredded part-skim mozzarella cheese or vegan mozzarella cheese Preparation: 1) Cook fettuccine according to package directions.com 83 . simmer. rinsed and drained 2 Tbsp. olive oil 2 cups pasta sauce (no high fructose corn syrup) 1 3/4 cup or(15 oz. fennel seed 1/4 tsp. 4) Drain fettuccine. ©www. dried oregano 1/2 tsp. Bring to a boil. chopped 1 Tbsp. chopped 1 small onion. in a large saucepan. sauté green pepper and onion in oil until tender.) black beans. Reduce heat. uncooked vegan spinach fettuccine 1 small green pepper. garlic salt Dash pepper 1/2 cup (4 oz. Spinach Fettuccine with Tomato Basil Bean Sauce Ingredients: 6 oz. 5) Top with sauce and sprinkle with mozzarella cheese.21. for 5 minutes. uncovered. 2) Meanwhile. Makes 5 servings. black beans and seasonings. dried basil 1 tsp.VegetarianFoodPlan. minced fresh basil or 2 tsp.
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