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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
sunflower. 2) Next add all the remaining ingredients: peeled mango. and nuts in 2-3 cups of water first preferably.VegetarianFoodPlan. ground up flax seed 2 tsp. ground up sesame seed 6.com . sesame seeds 1 or 2 tsp. of raw cacao powder Raw honey or agave nectar as sweetener Water/ice to blend 5. cucumber. coconut. Mango Delight’ Smoothie Ingredients: 1 cup organic almond milk 1 large fresh mango (peeled) or frozen 1 apple. Marvellous Mango Ingredients: 2-3 tsp. © www. raw sunflower seeds 4-6 raw Brazil nuts or 4-8 soaked raw almonds 1 Tbsp. cored 2 tsp. spinach. ginger and blend. Banana Cherry and Sesame Ingredients: Frozen organic cherries (1/2 cup to 1 cup) 1 banana 2 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.4. 1 Tbsp. flax seeds (Thickens smoothie) 2 tsp.
VegetarianFoodPlan. of coconut butter 1 tsp. 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.7. cacao nibs 3-4 each raw almonds AND macadamia nuts 2 tsp. of your favorite dried green supplement Stevia (Optional) 10. frozen acai 1/3 to 1/2 cup frozen mixed berries 1-2 Tbsp. of soaked brown flax seed 1 Tbsp.com 6 . Low Glycemic Chocolate-Green Smoothie Ingredients: 1 Tbsp. hemp seeds 3 tsp. chopped flax seeds 8. Mac’ Berry Almond Smoothie Ingredients: 1/2 banana (Or substitute half an avocado but eliminate the flax oil) 4 oz. of maca Handful of goji berries 1 tsp. of cacao powder 1/2 tsp. flax oil 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.
of cacao powder 11/2 .VegetarianFoodPlan. rinse before use) 2 apples sliced 1 banana sliced 1 Tbsp.2 cups liquid use water. almond. raw carob powder 1 or 2 shakes of cinnamon 1 Tbsp. Carob Shake Ingredients: 1 large banana 1-1/2 cup almond. ground flaxseed 1/4 cup soaked raw almonds 1 tsp. soy. Oat Meal Raw Food Breakfast Ingredients: 1/2-1 cup soaked oat groats (Let soak uncovered. raisins & hemp seeds (Optional) www.com 7 . cinnamon 1/4 cup pure water if blending Nuts. less is better) 1 Tbsp. Chocolate-Avocado DREAM Ingredients: 1/2 avocado 1 medium sized banana 4-6 dates (Sweeten to taste. rice milk (less for thicker shake) 12. in water over night. soy. organic maple syrup Add ice 13.11. or rice milk 1 Tbsp. hemp. flax meal 3 Tbsp. soaked brown flax seed (Optional) 1-2 tsp.
water and meat 1 cup your favorite frozen berry (Raspberry. 2) Scoop out coconut meat and place in blender. 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.com 8 1) . Green Pome-berry Smoothie Ingredients: 1 medium sized banana 6-8oz (1 cup) frozen blueberries 1/2 cup pomegranate juice 1/2 cup almond.VegetarianFoodPlan. flax oil or substitute with Y2 avocado if no oil Couple dashes of cinnamon 1 tsp. blueberry) Dash of Stevia to taste Dash cinnamon 1 Tsp. rice. 16. Favorite fruit/Y2 an apple 1/4 inch-1/2 inch raw ginger peeled Udo's. maca (Optional) Young Coconut Preparation: To open young coconut use clever or chef knife. strawberry. Vegan Green Chocolate Shake Ingredients: Almond milk vanilla unsweetened 1-2 fresh kale leaves Almond butter 1 Tbsp. then dump coconut water into blender. Remember to be very careful to avoid hard pieces from the husk. soy or hemp milk 1 Tbsp.14. Energizing Smoothie Ingredients: 1/2 ripe avocado 1 frozen banana 1 young coconut.
of ginger root powder or 1/4 inch fresh peeled ginger 1 Tbsp. Parsley Pear Smoothie 2 pears sliced 1/3 bunch of parsley (Traditional or Italian is fine) 1 stalk of celery (the greener the better) 2 Tbsp. 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.17. soy. 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. 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 flaxseed oil 1/4 tsp.VegetarianFoodPlan. rice or almond milk Add ice if desired 19.com 9 . Green Machine Smoothie Ingredients: 3-5 leaves of kale 1 kiwi 1 avocado 2 Tbsp.
cloves. Blueberry Squares Ingredients: 4 cups fresh blueberries or berry of your choice 2 tsp.DESSERT RECIPES 1. cinnamon. 4) Processed oats with berries. agave nectar and vanilla. 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. walnuts and seeds.com 10 . baking powder 1 cup applesauce (Optional unsweetened version) 4 oz agave nectar 2 tsp. of batter onto cookie sheet and flatten with fork. 2) Spray cookie sheet with cooking spray. 3) Using blender or food processor grind oats to coarse powder texture.VegetarianFoodPlan. ground cinnamon 1 tsp. arrowroot and apple juice concentrate in large bowl. 5) Now add to dry ingredients and fold in carob chips. 6) Place a Tbsp. 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. 5) Spread batter evenly into sprayed pan. 6) Bake about 30 minutes or until lightly browned on edges. 7) Allow treat to cool down then cut into squares and serve! ©www. 2) Spray baking pan with cooking spray. 7) Moisten your fork if it begins to stick to batter. 3) Stir flour and baking powder in large bowl 4) In separate bowl stir well and combine applesauce. 8) Bake about 12 minutes or until golden.
cinnamon 1/2 tsp. 4) Stir in the apple juice concentrate. finely shredded & unsweetened 3 large. well mashed (about 1 1/2 cups) 1 tsp. and vanilla to the dry ingredients and mix until combined. applesauce. mixed with 2 Tbsp. 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.com 11 . baking soda 1 tsp. baking powder 6-7 ounces chocolate chips or dark chocolate bar chopped or unsweetened carob www. cinnamon 1/2 tsp. 5) Mix in the flax seed. Chocolate Oatmeal Chai Cookie Recipe Ingredients: 2 cups rolled oats. vanilla extract 1/4 cup coconut oil or olive oil. oats. ground cloves 1/4 tsp. all-spice 1/2 tsp. baking powder 1 Tbsp.3. ripe bananas. do not cook 2/3 cup almond meal 1/4 teaspoon cardamom 1/4 tsp. alcohol free vanilla extract (Trader Joe’s has Alcohol Free FYI) 2 Tbsp. nutmeg 1 tsp. ground flax seed. fine grain sea salt 1 tsp. baking powder and spice in a large mixing bowl. 4.VegetarianFoodPlan. baking soda. 7) Remove pie from oven and cover with aluminium foil for 10 minutes before removing from pan. 6) Pour batter into oiled pan and bake for 45-50 minutes. slightly warm. 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.can do gluten free 1/3 cup coconut.
room temperature 1/2 cup unrefined (fragrant) coconut oil. ground cloves.com 12 . fine grain sea salt 1 cup rolled oats 2/3 cup chopped walnuts 1 cup shredded carrots 1/2 cup real maple syrup. warmed until just melted 1 tsp. and baking powder. 3) In a large bowl whisk together the flour. 8) Bake in the top 1/3 of the oven for 10 . salt. 5) In a separate smaller bowl use a whisk to combine the maple syrup. 2) Line two baking sheets with parchment paper. Set aside.14 minutes or until turning brown on the bottom. racks in the top third. leaving about 2 inches between each cookie. an inch apart. salt. 6) Add this to the flour mixture and stir until just combined. Carrot Ginger Oatmeal Cookie Recipe Ingredients: 1 cup whole wheat pastry flour 1 tsp. vanilla extract. raisins and oats. grated fresh ginger 1/4 cup wheat germ 1/2 cup raisins Preparation: 1) Preheat oven to 375F degrees. baking powder. one level tablespoonful at a time. 8) Bake for 12 . wheat germ.12 minutes or until the cookies are golden on top and bottom. each about 2 teaspoons in size. 4) Add the nuts and carrots. 6) Fold in the chocolate/carob. ©www. and ginger.You can make your own almond meal by pulsing almonds in a food processor until it is the texture of sand . almond meal. cardamom. 4) In another bowl whisk together the oats. 7) Drop onto prepared baking sheets. 5) Add the dry ingredients to the wet ingredients and stir until combined. 3) In a large bowl combine the bananas. 2) To make almond meal. 5. cinnamon. baking powder Scant 1/2 tsp.Preparation: 1) Preheat oven to 350 degrees. Makes about 3 dozen bite-sized cookies. onto a parchment lined baking sheet. shredded coconut.don't go too far or you'll end up with almond butter.VegetarianFoodPlan. coconut oil. 7) Drop dollops of the dough. and coconut oil.
but don't over bake or they will be dry. maple syrup. baking soda 3/4 tsp. give one more quick stir. or unbleached all-purpose flour 1 tsp.still a bit dusty looking. Press down on each one gently with the back of a fork. In a medium mixing bowl combine the flour.3 dozen cookies. www. In a separate larger bowl combine the peanut butter. and vanilla.Makes about 2 1/2 dozen cookies. and salt. Organic Peanut Butter Cookies Ingredients: 2 cups whole wheat pastry flour. baking soda. Place racks in the top third. Pour the flour mixture over the peanut butter mixture and stir until barely combined . spelt flour. go ahead and chill the batter for an hour or so before this step. 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. It's a loose batter. so if you're set on doing criss-crosses. Bake for 10.VegetarianFoodPlan. olive oil. Now drop by heaping tablespoonfuls onto parchment-lined baking sheets. Stir until combined. 6.com 13 . maybe 11 minutes . just a stroke or two. Let cool five minutes and transfer to a cooling rack. vanilla extract Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Preheat oven to 350F degrees. 9) 10) Make 2 . Let sit for five minutes.
2) Pour the pudding into bowls and add your desired toppings. ©www.7. or crumble some graham crackers on top. red seedless grapes. Dark Chocolaty Chocolate Pudding Make a rich and creamy vegan chocolate mousse from tofu! Garnish with fresh strawberries. agave nectar or to taste 1/2 cup almond milk Add water if need to thin for blending Preparation: 1) Place all the ingredients in a powerful blender and puree until creamy. Ingredients: 1 cup raw cashews 3 Tbsp.VegetarianFoodPlan. a slice of apricot or whipped cream. carob powder 3 Tbsp.com 14 . cacao powder 1 Tbsp.
salt 2 cup grated carrots 1 cup almond milk 1 1/2 cup applesauce 1 cup maple syrup.VegetarianFoodPlan. baking soda 2 tsp. allspice.8. 4) Combine the carrots and the rest of the ingredients except for the walnuts to the flour mixture. ground cinnamon 1/4 cup raisins 1 Y2 tsp. baking soda. allspice Y2 tsp. baking powder 1 1/2 tsp. 3) Preheat the oven to 350F. mix all dry ingredients together in a mixing bowl: flour. I use a food processor instead of grating them by hand. cinnamon.com 15 . Grade B (vegan) or 1 cup honey (Vegetarian) 1/2 cup crushed walnuts (Optional) Preparation: 1) First. 6) Transfer to a greased 13x9x2 pan. 2) Grate the carrots. ground cloves 1 tsp. and salt." 5) Mix in the walnuts. 8) Cool on a counter for 30 min and then frost with cream cheese frosting © www. baking powder. Mix until "just mixed. 7) Bake for 40-50 min at 350F until a toothpick inserted into the middle of the cake comes out clean. cloves. Peter Rabbit Carrot Cake Ingredients: 2 cups spelt flour or whole wheat flour 2 tsp.
orange zest 1 Tbsp.VegetarianFoodPlan. Stir well to combine. soda. baking soda (Non-aluminum) 1/2 tsp. 9) Allow to cool before cutting and serving. © www. 7) Spread the mixture evenly in the prepared pan. and salt. 2) Wipe a 9x5-inch loaf pan with oil. 3) In a large bowl.com 16 . mash the bananas and add orange zest. Blue Banana Bread Ingredients: 3 large over-ripe bananas 1 tsp. 5) Add blueberries and use a spoon or spatula to ensure they are coated with the flour mixture. orange juice 1/3 cup vanilla almond milk (Or apple sauce) 1/2 cup agave nectar 2 cups whole wheat flour 3/4 tsp. 4) In a separate bowl. combine the flour.9. baking powder 3/4 tsp. and agave nectar. 6) Add the banana mixture and gently mix until just combined. almond milk. salt 1 cup (240 ml) blueberries Preparation: 1) Preheat oven to 350F. 8) Bake until a knife inserted in the center comes out clean. about 40-45 minutes. baking powder. orange juice.
5) Add in applesauce and egg substitute and beat well. 3) Sift the salt. 12) Eat when nice a warm and chewy. of salt (Optional) 1/2 tsp.1/2 cup of sugar 1/4 cup of unsweetened applesauce 3/4 tsp. olive oil or 1 Tbsp. 8) Drop by tablespoonful about 3 to a row. www. baking soda into the flour and oatmeal in a bowl. 10) Bake in the center of oven for about 10-12 minutes. of ground cinnamon 1/8 teaspoon nutmeg 1/4 tsp. arrowroot flour (As substitute for 1 egg) 3/4 cup of whole wheat flour 3/4 cup of dry oats 2 Tbsp.com 17 . raisins and nuts and mix well into the dough.VegetarianFoodPlan. 11) When it’s done. beat olive oil (and/or milk) together with the vegan sugar. 4) In a mixing bowl. chopped 2 Tbsp. of vanilla essence 1/4 cup raisins Preparation: 1) Preheat oven to 350F. cloves 1/2 tsp. Stir to blend together. Super Yummy Low-Fat Whole Wheat Oatmeal Raisin Cookie Ingredients: 1/4 tsp. oil + 1 Tbsp of Almond Milk 1/3 . cinnamon.10. 7) At this point. add the vanilla essence. This dough will be very slightly sticky. 6) Add in the flour mixture and beat on medium until a semi-stiff dough forms. 9) Flatten to about 3/4 and keep it thick. remove from cookie tray and cool on a rack. 2) Prepare a cookie sheet either with non-stick spray or a parchment paper. of baking soda 1/4 cup pecans.
The mixture should be sticky but not too wet. Don’t over cook. Use a hand blender to blend the oats into a powder/flour. very ripe banana Pinch of salt 1/4 cup chopped walnuts 1/8 cup sultanas or raisins 1/2 Tbsp. tahini Preparation: 1) 2) 3) 4) Pre-heat oven to 350°. Leave to cool and enjoy! 5) 6) 7) 8) ©www.VegetarianFoodPlan. Bake for 30-35 minutes. You may need to adjust wet/dry ingredients to achieve the correct texture. vanilla essence 1/2 cup carob powder 1 large. Mash the banana in a large mixing bowl. Line an 8x8-inch square baking pan with foil and lightly oil the bottom.com 18 . pure maple syrup Egg replacer equivalent of 2 eggs 1/2 tsp. Low-fat Wheat-free Carob Brownies Ingredients: 1/3 cup brown rice flour 2/3 cup porridge oats 4 Tbsp.11. your better off slightly undercooking them and having a slightly soft middle. Add all the other ingredients and mix well.
13. and process until only slightly chunky. Place all ingredients in a food processor. sliced strawberries Preparation: 1) Process avocado. Raw Banana Macaroons Ingredients: 1 cup medjool dates 1 banana 1/2 cup coconut. agave nectar Pinch of salt Preparation: 1) 2) 3) 4) Remove the pits from dates. sweetener (dates or maple syrup) and carob in a food processor or blender until smooth and creamy. almond butter 2 Tbsp.raspberries. Hold back a little coconut for coating the macaroons.com 19 . Roll into balls and lightly roll in shredded coconut. shredded (Unsweetened) Y2 cup quick oats 1 Tbsp. 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.12.VegetarianFoodPlan. ©www. pecans.
remove from food processor by tablespoon-sized blobs and flatten into cookie-ish rounds. 3) Shape into balls and enjoy! 15.com 20 . again until smooth. © www. 4) Refrigerate before eating. 2) If you can't get the mixture to hold together. Speedy Raw Cookies Ingredients: 3/4 cup raw walnuts. Raw "Chocolate Mint" Cookies Ingredients: 2 Y2 cups raw walnuts 2-3 fresh mint leaves. mint. salt and coconut oil and mix it all up. 2) Add walnuts. cinnamon. cacao nibs Preparation: 1) Place dates in food processor and mix until smooth. add a few more raisins and a tablespoon of water. add cacao nibs and blend just until nibs are well distributed. cinnamon Y2 tsp. raw coconut oil (It's best if it's very soft. cashews or pecans 1/4 cup raw carob powder 1 cup raisins or dates Preparation: 1) Process all ingredients in a food processor until fine and sticky. shredded 12 dates (Medjool are best) Y2-3/4 tsp.VegetarianFoodPlan. Once smooth. but not liquid) 2 Tbsp. 3) After ingredients are mixed. Makes approximately 15 cookies. salt 1 Y2 Tbsp.14.
sliced strawberries. Pour on top of crust and decorate with fresh. Blend the almonds and honey until finely chopped.com 21 . fresh coconut butter (Optional) For Garnish: fresh strawberries. sliced Preparation: Crust 1) 2) Topping 1) 2) Blend the walnuts. Spoon into a serving dish and pack down well. and fresh coconut butter (if using) until smooth.16. blueberries.VegetarianFoodPlan. 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. © www. honey.
pitted 1 1/2 cup shredded. Raw Pecan Pie Tart Ingredients: 2 cups pecans. process dates until smooth (or as close to smooth as you can get).com 22 ." coconut. ©www. salt. Store covered in the fridge until ready to eat. cinnamon 1/2 cup pecans. Sort of "knead" in the chopped pecans until they're well distributed. raw cacao powder 1/4 tsp. and cinnamon. 18. Press the pecan mix into a 9x9 or 8x8 inch glass pan. Add the "pecan butter. Raw Chocolate Pudding Ingredients: Meat of 2 coconuts or coconut butter 10 cashews 6 dates 4 Tbsp.17. cinnamon Water Preparation: 1) Blend all the ingredients until smooth. Remove from food processor and place the mixture in a medium-sized bowl or onto the counter. dried coconut 1/2 tsp. made into a smooth "pecan butter" (Your food processor can do this) 30 medjool dates. chopped Preparation: 1) 2) 3) 4) 5) 6) 7) In food processor. salt 1 tsp.VegetarianFoodPlan. Process until everything is well mixed.
orange peel. Orange Almond Cookies Ingredients: 4 cups raw almonds. sea salt. peeled and seeded) 1 banana 1-2 tsp. 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. raisins. whole and peeled 2 apples.VegetarianFoodPlan. soaked overnight 2 cups raisins Y2 cup orange peel 2 medium oranges.com 23 . oranges. and apples in a food processor until they are finely chopped. Papaya Banana Pudding Ingredients: 1 cup papaya chunks (About Y2 a Hawaiian papaya. ©www. 2) When all ingredients are finely processed.19. raw tahini Preparation: 1) Blend all ingredients until smooth and it’s ready to eat! 20.
and green onions. cilantro. 2) Reduce heat and simmer for 5-10 minutes or until oats have reach your desired texture. ©www. chopped Dash of cayenne 1/4 tsp.com 24 . * You can eat by itself or in a lettuce leaf. This keeps the fiber structure intact and helps the digestive system. Remove from heat and let cool. 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. Oatmeal Ingredients: 3 cups water 2 cups old fashioned oatmeal 1/2 cup raisins Preparation: 1) Bring water to a boil and add oatmeal. 3) Optional. green onions 1/4 cup cilantro Y2 cup tomatoes.do not heat oats. 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. cumin Lettuce leaf – Romaine/Collard Green Preparation: 1) In a food processor combine and blend almonds. salt and water.BREAKFAST RECIPES 1. sunflower seeds. 2) Pour into bowl and fold in chopped tomatoes.
3) Process all ingredients except raspberries for 10-15 seconds. minerals. 3) If your dehydrator has a heating gauge. 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. of salt 2 Tbsp. 4) Add raspberries. ©www. 2) You don’t need to smooth it out. 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. you can add more agave. alcohol free vanilla. and essential fiber. of alcohol free vanilla 1 tsp. and blend once more about 10-15 seconds. If you would like it sweeter. turn it no higher than 105 degrees so not to destroy the vitamins. cinnamon. agave nectar and Stevia. 5) Continue to add sweetener to taste. 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. 2) Add raisins.com 25 . Stevia or honey.3. To dry granola: 1) Take the chunky mixture and drop it on dehydrator trays. Good For You Granola Ingredients: 4 cups of soaked sunflower seeds 1 cup of soaked flax seeds 2/3 cups of raisins 1 tsp. 4) If you don’t have a dehydrator.VegetarianFoodPlan.
agave nectar 32 oz.com 26 . Store in an air-tight container. chopped dried apples 1/2 cup shredded coconut 5 oz. rolled wheat 8 oz. rolled oats 8 oz.VegetarianFoodPlan. chopped sesame seeds 1 oz. Store in a covered container in the refrigerator. Cover and blend on high until rice is pulverized. rolled rye Preparation: 1) 2) 3) 4) 5) Combine all ingredients in a large wide bowl. Shake well before using. vanilla and water. chopped walnuts 5 oz. 5.4. Rice Milk Recipe Ingredients: 1 cup cooked brown rice 1 oz. water 1 tsp. ©www. Refrigerate if you have the space. Eat with fresh fruit and non-dairy milk. agave nectar. Muesli Recipe Ingredients: 1 oz. raisins 8 oz. vanilla Preparation: 1) 2) 3) 4) In a blender place rice. Fold in ingredients with a large spoon to mix.
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. * 1 serving is approximately 1 cup. only creamy. 4) Shake well before using.com 27 . agave nectar.VegetarianFoodPlan. water 1 tsp. agave nectar 32 oz. vanilla and water in high powered blender. Cashew Milk Recipe Ingredients: 1/2 cup raw cashew pieces 3 Tbsp.6. 2) Cover and blend on high until cashews are pulverized and there are not chunks of cashew.
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.
low sodium tamari or nama shoyu sauce. black pepper Y2 bell pepper. cayenne and pepper. nutritional yeast Y2 tsp. turmeric. Hearty Tofu Scramble Ingredients: l lb.com 32 . mash it all up until there are no big chunks. firm tofu (Non-gmo. Add the vegetables and stir-fry until they are tender. cayenne pepper 1/8 tsp. Makes 4 servings. Rapeseed oil (or other mild-flavored oil) Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Drain the tofu. 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. diced 1 Tbsp. turmeric 2 tsp. organic) 1 medium tomato 2 Tbsp. diced Y2 onion. With a fork. ©www. Add the nutritional yeast. In a frying pan. tamari/soy sauce. Sauté until the pieces are brown and crispy.VegetarianFoodPlan.12. Add the tofu mixture and stir-fry until the tofu is heated through.
3) Stir occasionally to keep from burning. garlic.13. 4) Stir in salsa and simmer for 5 minutes more. 6) Serve as is or with extra salsa. and peppers in vegetable broth until soft. chopped 1/2 yellow pepper. saute the onion. Breakfast Black Eyed Peas Ingredients: 1/2 large red onion. 2) Stir in black-eyed peas and cook on medium heat until vegetables are cooked through. diced small 1/4 cup salsa 1/4 cup vegetable broth or 1 Tbsp. chopped 1 tsp. 5) Warm tortillas and roll up some of the black-eyed peas mixture into each one. hot pepper (Jalepeno) 1 large green pepper.com 33 .VegetarianFoodPlan. chopped 1/2 tsp. minced garlic 1 can black-eyed peas. drained 2-3 Roma tomatoes. ©www. tomatoes. nama shoyu and 1/4 cup water 1 package of whole wheat tortillas Preparation: 1) In a nonstick pan.
crumbled 1 Tbsp. tamari . Roll it up like a burrito. 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. South Western Breakfast Burrito Ingredients: 1-2 low carb tortillas 1/3. Add crumbled tofu. or you can serve it on the top. Add spaghetti squash salad. Add salsa. and spices. paprika. cumin. crushed 3 Tbsp. Saute until fully incorporated into tofu mixture and warmed thoroughly.14.1/2 cup firm tofu. Sprinkle with nutritional yeast. and water. Saute until lightly browned. Spoon the scrambled tofu/squash mixture in a line down the center of the tortilla. Enjoy!! Makes 1 serving. Warm the tortillas.com 34 . ©www. turmeric 1 clove fresh garlic. nama shoyu or tamari (Adds salty flavor) Dash of cayenne.VegetarianFoodPlan.
tomatoes. vegan cheese 4 Tbsp. onions. Makes 2 servings. 4) Cover each tortilla with the black beans. ©www.VegetarianFoodPlan. diced Preparation: 1) Warm the beans and separately scramble the egg whites or tofu mix in a non stick pan.15. 3) Take the warmed tortillas and place each one flat on a separate plate. 6) Top the salsa with the scrambled egg whites or scrambled tofu. or top the beans with the salsa and place the plates in a microwave oven and heat for 1 to 2 minutes on high. Huevos Rancheros Ingredients: 6 egg whites OR enough scrambled tofu mix to serve two 1 15oz. 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 . diced 3 Tbsp. 5) Top the beans with salsa that you've either warmed upon the stove top. spreading out the beans to cover the whole tortilla. can of black beans 2 fat free/low fat flour tortillas 1 cup of salsa Diced green chillies 2 Tbsp.
©www. and raisins and almond milk.VegetarianFoodPlan. Or make one serving by boiling 1/4 cup of cereal.com 36 . cinnamon. nutmeg. 2) When ready to cook. bringing it to boil.16. measure 2 cups of cereal to 5 cups of water. 3) You can store leftovers in the refrigerator. 4) Warm up when you want. Multi Grain Breakfast Ingredients: 1/2 cup whole wheat berries 1/2 cup whole rye berries 1/2 cup oat groats or rolled oat 1/2 cup whole triticale 1/2 cup whole barley 1/2 cup buckwheat groats 1/3 cup sesame seeds 1/3 cup flaxseed Preparation: 1) Combine all ingredients dry and store until you decide to prepare breakfast. 5) Add chopped apple.
©www. add water 1 inch above grains. 2) In the AM. raisins 1/3 cup date pieces Dash or three of cinnamon 3 cups water 1 cup unsweetened Almond milk Molasses or Stevia to taste Preparation: 1) The night before. Makes 3-4 servings. Winter Grain Cereal Ingredients: 2/3 cups steel cut oats 1/3 cup pearl barley 2 Tbsp. cover and let set overnight. 6) This is also really good with dried apricots or with fresh chopped apples. 4) Reduce to a bare simmer and stir occasionally for 10 minutes or so. strain water off grains. 3) Add the dried fruit.VegetarianFoodPlan. 5) Remove from heat and let stand covered for 5 minutes. the soy milk and 3 cups water and bring to a simmer on the stove.17.com 37 . put grains and cinnamon in a large bowl or pot.
jam or jelly. Serve with fat free maple syrup. except for the Cinnamon and blueberries. ©www. Try to use a cover to steam the pancakes as much as fry them. as it reduces the amount of Pam you need to fry them. Reduce the heat as you do subsequent batches.18.com 38 . Fry in a non-stick pan sprayed with Pam. or they will tend to stick. 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. vanilla Dash of salt 2 tsp.VegetarianFoodPlan. Tofu-Breakfast Pancakes Ingredients: 2 cups whole wheat flour 1 package silken Mori-Nu low fat tofu (1 gm/3 oz) 1 large apple 1 tsp. Be sure to add more soy milk or water to keep the batter from getting too thick as it sits.
©www. or yeast. nut. Boil and then simmer the quinoa in water and mollasses for ten minutes. Variations – try adding vanilla. blackstrap molasses or raw honey Currants or raisins to taste Preparation: 1) 2) 3) 4) Rinse the grains. Add the oats and fruit and simmer for another 15 minutes. Makes 1 large serving OR 2 small servings. 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.19.VegetarianFoodPlan.com 39 .
combine grapeseed oil.com 40 . Stir dry ingredients into wet. combine almond flour.VegetarianFoodPlan. ©www. 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. 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. 7) Bake at 350° for 20 minutes. salt and baking soda. almond slivers and raisins. Grease an 8x8 baking dish with grapeseed oil. sunflower seeds. agave and vanilla. Press the dough into the baking dish. pumpkin seeds.20. Makes 12-16 bars. Mix in coconut. In a large bowl. 8) Serve. wetting your hands with water to help pat the dough down evenly.
2) Add a little water or more vinegar if necessary to thin.LUNCH RECIPES 1. julienned 1 medium jicama. cut into 1/4 “ slices 1 medium orange bell pepper. ©www. cut into 1/4 “ slices 2 medium Belgian endive. raw Dressing: 2 Tbsp. chopped optional 3 Tbsp. 3) Place all vegetables in bowel and toss with salad dressing. Rainbow Salad Ingredients: 1 medium red onion 1 medium green bell pepper. julienned 1 medium yellow squash or zucchini.VegetarianFoodPlan. julienned 1/3 cup sunflower seeds. cut into 1/4 “ slices in a diagonal 1 large hothouse cucumber. cut into 1/4 “ slices 1 medium red bell pepper. 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.com 41 . flat-leaf parsley 1 Tbsp. fresh tarragon. flaxseed oil 2 large ripe avocados 1 cup non-fat plain yogurt 1 medium shallot 2 Tbsp.
Place the slices in an 8×8-inch baking dish and pour the marinade over the top. and cayenne. the mirin. Serve or pack each roll wrapped in a lettuce leaf (this will keep the spring roll from sticking to the plate). Stir in the garlic. Look for them in packages at Asian markets. 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. Arrange a slice of tofu along with some apple slices. Preheat the oven to 375°F. cover the rolls with a damp paper towel and some plastic wrap to keep them from drying out. Set aside to cool. Peel. sliced 9 large leaf or butterhead lettuce leaves. making nine equal slices. 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. minced 1 Tbsp. If packing for later. Let the tofu sit for 30 minutes. core. soy sauce 1 Tbsp. and thinly slice the Granny Smith apple.com 42 . Transfer to a dry work surface and pat dry. 2 sprigs of cilantro. then turn the tofu block on its side and cut into thirds again. canola oil 2 garlic cloves. folding in the sides along the way. Dip one of the wrappers in a wide bowl filled with warm water for 15 seconds. until it is golden brown and the marinade is absorbed. Toss the apple slices with the remaining tablespoon of orange juice to keep them from browning.2. Ingredients: 1 pound firm tofu 4 Tbsp. Cut the tofu into three slices lengthwise. Put another plate on top and weigh it down with something heavy. Make a marinade by whisking together 3 tablespoons of the orange juice. Tofu Apple Spring Rolls The Wonders of Rice Paper: Rice paper wrappers are a fantastic alternative to bread for the gluten-intolerant. Press the tofu for 30 minutes. and scallions in a mound just below the center of the wrapper.VegetarianFoodPlan. and canola oil. 4) 5) 6) 7) ©www. then turn the slices over and let sit for another 30 minutes. mirin (Sweet Japanese cooking wine) 1 Tbsp. Roll up the rice paper to form a tight bundle. ginger. Bake the tofu and marinade for 40 minutes. some Napa cabbage. freshly squeezed orange juice 1 Tbsp. or until softened. soy sauce.
3) Warm the rest of the olive oil in a large saucepan over medium heat. 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 the basil. sea salt 1/2 a medium onion. Remove from heat and allow to cool slightly. red pepper flakes (Optional) 2 cups fresh whole basil leaves (one 2 oz. chopped 1 large garlic clove. 2) Arrange the cut tomatoes on a large (10×16-inch) baking sheet. cut in half lengthwise (About 35) 1/4 cup plus 1 Tbsp. thyme.3. 4) Blend the soup in batches in the blender. 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. then arrange them cut side up. depending on the strength of your blender). with crackers or chunks of store-bought artisan-style bread. about 10 minutes. Drizzle the tomatoes with 1/4 cup olive oil and sprinkle with salt. minced 1 tsp. Add the onion and sauté until soft and slightly golden. Carefully pour in all the tomatoes and their juices. they should fill the pan completely.com 43 . ©www. Add garlic and pepper flakes and sauté for one more minute.VegetarianFoodPlan. Roasted Tomato Basil Soup Ingredients: 6–6 1/2 pounds plum tomatoes. Place in oven and roast the tomatoes for 50 minutes. Toss with your hands until the tomatoes are evenly coated with oil. Simmer for 15 minutes. Remove pan from the oven and set aside. 5) Serve piping hot. dried thyme Preparation: 1) Preheat the oven to 400°F. extra virgin olive oil 1 Tbsp.
oregano. pinto beans.4. brown. 4) Cover the slow cooker and cook on high for 5 hours or on low for 8 hours. or crimson are all fine here. cumin. and cayenne and sauté. If you are around. TVP.VegetarianFoodPlan. stirring constantly. about 5 minutes. 2) Heat the olive oil in a skillet over medium-high heat. and tomato paste. and navy beans in a mixing bowl. stir in the salt and pepper to taste and serve hot. or until the garlic is soft and the spices are fragrant. then cover with a generous amount of water. Chili Con "Carne" Ingredients: 1/2 cup dried black beans 1/2 cup dried pinto beans 1/2 cup dried navy beans 1 Tbsp. paprika. When the oil is hot. ©www. 5) When the chili is done. ground cumin 1 1/2 tsp. add the onion and bell pepper and sauté until the onion is translucent and soft. extra virgin olive oil 1 onion. dried oregano A pinch of cayenne 1/2 cup uncooked lentils (Black. Rinse and drain the beans. just not red) 1 cup dried.com 44 . give the chilli a stir or two during the day to ensure even cooking. sea salt (Or to taste) Freshly ground black pepper Preparation: 1) Combine the black beans.5 to 3 quarts) slow cooker. sage. Add 5 cups of boiling water and stir until everything is combined and there are no lumps of tomato paste. for another 2 minutes. Add the garlic. minced 1 tsp. finely chopped 1/2 a green or red bell pepper. until the beans are tender. Let the beans soak for several hours or overnight. chopped 1 garlic clove. thyme. beef-style texturized vegan protein (TVP) 1 (6-ounce) can salt-free tomato paste 1 tsp. paprika 1/2 tsp. 3) Scrape the onion and spice mixture into the insert of a medium-size (2. dried thyme 1/2 tsp. dried sage 1 tsp. Drain the dry beans and add them to the slow cooker along with the lentils.
diced 1/3 cup sliced black olives 2 Tbsp.VegetarianFoodPlan. 3) In a large bowl. 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. Drain and allow to cool. toss together the pasta. Toss again before serving. can green beans.5.com 45 . until just tender. diced 1 red or yellow bell pepper. 2) Lightly steam the broccoli. diced 1 12 oz. 4) Allow to marinate in the refrigerator at least one hour before serving. chopped small 1 12 ounce can water-packed artichoke hearts. Italian Pasta Salad Ingredients: 1 1/2 cups bowtie or corkscrew pasta 1 cup broccoli. drained and chopped 1 purple onion. diced 1 -2 tomatoes. broccoli and remaining ingredients and season to taste with salt and pepper. ©www.
dried oregano 1 tsp. stirring occasionally. chopped 2 stalks celery. pepper 1/2 tsp. garlic powder 1 tsp. green split peas.VegetarianFoodPlan. Simmer. ©www. 3) Puree in a blender or food processor. onion and spices. chopped 1 tsp. covered.com 46 . for an additional 45 minutes. combine the split peas. potatoes and celery. curry powder 1/2 tsp. Remove bay leaf. water. uncovered. for 1 hour. Reheat before serving. chopped 3 medium potatoes.6. 2) Stir in the carrots. Simmer. Curried Split Pea and Potato Soup Ingredients: 16 oz. salt 1 bay leaf 2 large carrots. or until the soup reaches desired thickness. dried 10 cups water 1 onion. chopped Preparation: 1) In a large saucepan.
garlic powder Black pepper. finely shredded 3 Tbsp. finely chopped 1 tsp. firm Y2 cup eggless mayonnaise (Nasoya Nayonnaise is my favorite!) 2 red bell peppers. to taste Add dill to taste Preparation: 1) 2) 3) In a large bowl. mash tofu with a fork or potato masher (alternatively. Raw Eggless Egg Salad Ingredients: 1 Y2 pounds tofu. chopped finely 1 small carrot. The resulting savory treat is wonderful as a sandwich spread. turmeric 4 tsp. chopped fresh parsley 2 stalks celery. or as a side salad. Add remaining ingredients and mix well.VegetarianFoodPlan.6.com 47 . ©www. onion granules 1/4 tsp. you may wish to finely cube the tofu). chopped finely 4 scallions (White and green parts). pickle relish 1 Y2 Tbsp. sea salt 1 Y2 tsp. prepared mustard 1 Y2 tsp. served on crackers.
chili powder. 6) Serve in shallow bowls. coriander. Add a little water as needed. seeded and cut into 1/2-squares 1 yellow bell pepper. coarsely chopped 2-3 cloves garlic. ©www.8. cayenne. drained (Or 1-1/2 cups frozen corn. ground cumin 1 tsp. and all the beans. seeded and cut into 1/2-squares 1 yellow onion. and cumin. cayenne pepper 1 tsp. 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. Tres Bean Chilli Ingredients: 1 orange bell pepper. drained and rinsed 1 can black beans.VegetarianFoodPlan. adding water or tomato juice as needed if too much liquid evaporates. This is to replace the oil that is often used for sautéing. stirring. 3) Stir in the tomatoes. 4) Lower the heat and simmer for 30 minutes. onion. chili powder 3 medium tomatoes. seeded and cut into 1/2-squares 1 red bell pepper. for 5 minutes. drained and rinsed 1 can pinto beans.com 48 . and stir in the cilantro or parsley. ground coriander 1 tsp. 2) Add the bell peppers. water for sautéing 1/4 tsp. thawed) Salt and freshly ground pepper. finely chopped 3-4 Tbsp. peeled and chopped (Or one 16-ounce can diced tomatoes) 1 can kidney beans. garlic. drained and rinsed 1 can corn. and bring to a boil. 5) Season with salt and black pepper. oregano. the canned corn. dried oregano 2 Tbsp. and cook.
* You can use pine nuts instead of pumpkin seeds. salt.9. weigh pumpkin seeds. or omit both. rinsed and drained. and liquid smoke flavor. diced green chillies 1 tsp. cans. cooked pinto beans 4 oz. * If you want to use canned beans.com 49 . 2) Add chili powder. Mexican Bean Spread Ingredients: 1/2 oz.VegetarianFoodPlan. 4) Serve with raw veggies or baked tortilla chips. 3) Add water if needed. sea salt 1/4 tsp. or flax crackers. you will need 2 15 oz. liquid smoke flavouring Preparation: 1) In a medium-small wide bowl. Process until almost smooth. ©www. chili powder 1/4 tsp. and green chilies. raw pumpkin seeds 16 oz. pinto beans. Transfer them to a food processor.
Raw Vegan Ceviche Ingredients: 1 cup corn (Do not cut it up. The pieces should be about the size of a corn kernel. ©www. in to very small pieces. 3) Add juice of one large pink grapefruit.com 50 .VegetarianFoodPlan. black pepper. 2) Put all chopped veggies in a large bowl and add: 1/2 tsp. cumin and paprika. 4) Stir well keep covered in the fridge 4-6 hours or more. each salt.10. by hand or with the food processor. 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.
gently turning every two hours or so until they start to get crispy on the outside. salt 1 Tbsp.com 51 . ©www. dry dill 1 tsp. 2) Mix well and form 1/4 cup balls.11. chopped about a cup 1/2 cup celery leaf (Or parsley/cilantro) 1 Roma tomato 1/2 cup olives 1 Tbsp. Raw Vegan Falafel Ingredients: 1 cup sunflower seeds 1 Tbsp. curry A squeeze of lemon Preparation: 1) Place all ingredients in food processor until it turns into a paste. sesame seeds 1/2 cup corn kernels (Fresh/frozen) 1 large clove of garlic 1 small onion.VegetarianFoodPlan. Makes about 15 balls. 3) Dehydrate at 145F. cumin 1 tsp. nutritional yeast (Optional) 1/2 tsp.
and soy sauce. shredded 6 large collard green leaves or for a more mild flavor. (You may add water if it needs to be thinner) In a bowl. You should get a rather thick consistency. 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. red chili.nam ashoyusauce 1 cup raw almond butter 1/2 head Savoy cabbage. Roll it up and the spinach leaf. 3) 4) 5) ©www. Raw Lettuce Wraps Ingredients: 1/2 cup hemp seed 1/2 cup lemon juice 1 1/2 Tbsp. basil. puree the honey. Do this for all the other spinach leafs until the ingredients are gone. Cut the Mango lenthwise into strips. Place the collard leaf on a cutting board with the underside facing up.redchilli1Tbsp. lemon juice. chopped ginger 1/4 cup green onions sliced 1/2Tbsp. In a blender. ginger. and a few leafs of cilantro and.12. a few pieces of mango. Add some hemp seeds.VegetarianFoodPlan. The best and easiest way is to do this with you hands or a large wooden spoon. about 1/4 inch (1 cm) thick.com 52 . Add the almond butter and blend at low speed to combine. Then you put some of the cabbage mix on the leaf. you might need to stick a cocktail stick in it to hold. a few sticks of carrot. mix the almond butter dressing with the cabbage.
Simmer for 5 minutes. spices. and oil.13. chopped 1-1/2 cups frozen peas/carrots/corn (Any or all) 1 tsp. olive oil Preparation: 1) Put water. navy beans 1/2 large onion 4 medium carrots. 2) Add beans. tarragon leaf 1 tsp. unpasteurized miso paste 1 can or 15 oz. ©www. garam masala 1/2 tsp. crushed red pepper 1 tsp.com 53 .VegetarianFoodPlan. and carrots into a pot. onion. miso paste. 3) Simmer for 10 minutes. frozen veggies. fenugreek powder 1/4 tsp. coriander 2 Tbsp. garlic powder 1 tsp. Simple Carrot-Bean Soup Ingredients: 3 cups water 1 Tbsp. cumin seed Salt to taste 1/2 tsp.
sea salt 1 tsp. ©www. 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.14. diced 2 cups zucchini. ground black pepper 3 cups sweet potato. deseeded and diced 1 cup red bell pepper. minced in garlic press 2 tsp. chickpeas. diced 1 cup green bell pepper. ground cumin 1 tsp. Curried Vegetable and Chickpea Stew Ingredients: 2 cups onion. curry powder 2 tsp. deseeded and diced 1 Tbsp.VegetarianFoodPlan. ground coriander Dash of cinnamon 3 tsp. garlic.com 54 . quartered lengthwise and sliced 1 can or 15 oz. olive oil 2 Tbsp.
cover and pulse until blended.15. combine the chickpeas. spread over cut sides of buns. Chickpea Burgers Ingredients: 1 large red onion. Makes 6 servings. In a food processor. Add the eggs. 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. walnuts. curry and pepper. each) chickpeas or garbanzo beans. Serve patties on buns with lettuce and tomato or wrap in lettuce leaf and reserved onion mixture. thinly sliced 1/4 cup fat-free red wine vinaigrette 2 cans (15 oz. combine onion and vinaigrette.com 55 . set aside. Place on a baking sheet coated with cooking spray. Dijon mustard 6 sesame seed hamburger buns. 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. wheat germ and parsley. Shape into six patties. ©www. Combine mayonnaise and mustard. pepper 1/3 cup vegan mayonnaise 2 tsp.VegetarianFoodPlan. cover and process until smooth. curry powder Tomato sliced 1/2 tsp.
com 56 . all spice. 4) Scoop out the seeds. salt. then cut in half horizontally. or delicate squash 1/3 cup pineapple juice 1 Tbsp. butternut. all spice Dash of cinnamon (Optional) Salt and pepper Preparation: 1) Preheat the oven to 350 degrees Fahrenheit. 5) Divide the juice.VegetarianFoodPlan. and pepper among the halves and use a fork to fluff and incorporate mixture into squash. extra virgin olive oil 1/4 tsp. Acorn Squash with Pineapple Ingredients: 2 medium acorn.16. 3) Remove from the oven. 6) E n j o y ! ©www. allow to cool for 10 minutes. reserve them to roast if you’d like. oil. 2) Place the whole squash on a baking sheet lined with parchment paper or foil and roast for 40-45 minutes. or until tender.
salsa.com 57 .17. Add beans. cheese and sour cream.) black beans.VegetarianFoodPlan. top with tomato. Black Bean Fajitas Ingredients: 1/2 cup each julienned sweet yellow pepper and red pepper 1 cup red onions julienned 1 can (15 oz. Fold in half. warmed or lettuce leaf for wrap 1 medium tomato. Makes 4 servings. Spoon 1/2 cupful down the center of each tortilla. ©www. rinsed and drained 4 low carb tortillas (6 inches). 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. cover and cook 1 minute longer or until heated through.
com 58 . lemon juice 1 Tbsp. unpasteurized barley miso Y2 tsp. Raw Creamed Spinach Soup Ingredients: Y2 head spinach leaves Y2 cucumber. salt Y2 tsp. 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. ©www.18.VegetarianFoodPlan. freshly cracked pepper Dash chili powder 1 Tbsp.
Kick-it-up Spicy Curry Lentils Ingredients: 12 oz. cumin powder 1/2 tsp.com 59 .VegetarianFoodPlan. Add ginger root. Add salt just before serving. onion. diced 1 tsp. cumin. chopped 2 Tbsp. red lentils (dry) 1 tsp. ginger root. garam masala 1/2 tsp. tomatoes and coriander.19. cored and diced 2 cups of spinach 1 cup tomatoes. Simmer over low heat for about 25 minutes. turmeric 1 tsp. ©www. seeded. fresh coriander 1 tsp. Add garlic. cayenne pepper 3 Anaheim chiles roasted. and turmeric and sauté until the onion is transparent. Add washed lentils and cover mixture with water. Add chiles. spinach. salt Preparation: 1) 2) 3) 4) 5) 6) 7) Heat oil in skillet. Makes 4 servings. diced and crushed 2 cloves garlic. and cayenne. minced 1 medium onion. masala.
©www. 3) Can have as a side dish or on vegetables or salad. 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. chopped 1/2 small onion. finely minced 1-2 Tbsp.VegetarianFoodPlan. Mock Tuna Salad Ingredients: 1 cup garbanzo beans (Canned or pre-cooked) 1 stalk celery.com 60 .20.
21. vinegar. 5) Stir and serve chilled. and add to the salad. thawed 1 large orange. extra virgin olive oil 1 medium red onion. cooked 1 3/4 cup or 15 oz. 3) Mince the garlic. cucumber. 2) Dice the onion. rough chop the parsley. agave nectar or honey 1/2 tsp. mustard. oil. Dijon mustard 2 Tbsp. 4) Drain and rinse the beans and add along with the peas. ©www. black beans. pinto beans. salt and pepper in a large bowl. * You can use other beans and it will be very tasty. dried oregano 1/2 tsp. Zesty 3 Bean Salad Ingredients: 1 3/4 cup or 15 oz.VegetarianFoodPlan. roughly chopped 3 Tbsp. garbanzo beans. balsamic vinegar 1 Tbsp. cooked 1 pound green peas. and roasted bell peppers and add to the bowel. cooked 1 3/4 cup or 15 oz. zest and juice 2 Tbsp. diced 1 medium hothouse cucumber 15 oz. roasted bell peppers 1 clove minced garlic 1/3 cup flat leaf parsley.com 61 . dried basil Salt and pepper Preparation: 1) Whisk together the orange zest and juice.
low in calories and fat. Place all ingredients except salt and pepper in a soup pot. with the split peas quite broken down and mushy. ©www. diced 1 tsp. dry uncooked 6 to 7 cups water or vegetable stock 1 medium-size yellow onion. Ingredients: 2 cups green split peas. and serve hot. dried basil 1/2 tsp. such as stones or residue. 6) Add salt and pepper to taste. to taste Preparation: 1) 2) 3) 4) Rinse split peas.22. checking for any impurities.com 62 . and freezes well. Make sure there’s enough water. Check occasionally to make sure water has not completely evaporated. Cover loosely and cook until peas are tender. packed with protein. brimming with fiber. 7) Can make creamy by blending in food processor. pressed or minced 2 carrots. Makes 4 to 6 servings. ground mustard 1/4 tsp. and bring to a simmer. dried marjoram 1 tsp. diced 2 celery stalks. A crock pot works very well for making this soup and cook for 6-8 hours. diced 2 or 3 garlic cloves.VegetarianFoodPlan. black pepper Salt and pepper. Split Pea Soup This wonderful soup is filling. 1 hour or longer. 5) The resulting soup should be thick and creamy. dried parsley 1/4 tsp. Heat should be low-medium.
Garlic Ginger Tofu Ingredients: 3 Tbsp. Cover. soy sauce. Squeeze lime juice and sprinkle green onion over tofu before serving. ©www. firm tofu Preparation 1) 2) 3) : Heat oil in a wok or frying pan over medium heat.com 63 . and stir to coat. green onion thinly sliced 1/2” ginger. and continue cooking for 20 to 30 minutes. minced maybe you can use garlic press 1 lime 1 Tbsp. Add tofu to the pan with soy sauce. minced or in garlic press 2 Tbsp. Stir in garlic and ginger.VegetarianFoodPlan. Rapeseed oil 4 cloves garlic.DINNER RECIPES 1. and cook for 1 minute. or to taste 1 lb.
covered. Dijon mustard 1/4 tsp. freshly ground black pepper Garlic cloves. salt 1/8 tsp. crushed and minced 1 Tbsp. 4) Cut into 2-inch pieces. or 1 pound green beans.com 64 . tossing gently to coat. trimmed Preparation: 1) Combine first 5 ingredients in a medium bowl.VegetarianFoodPlan. white wine vinegar 1/2 tsp. 3) Steam beans.2. 7 minutes or until crisp-tender. slowly add oil. ©www. add to tomato mixture. let stand 10 minutes. 2) Stir in tomato and thyme. Steamed Green Beans with Tomato-Garlic Vinaigrette Ingredients: 1 Tbsp. whisking to combine. extra virgin olive oil 1/2 cup seeded chopped tomato 1 tsp chopped fresh thyme 16 oz.
fresh garlic. 5) Serve with or without rice. 3) Stir fry mushrooms. Vegetable N’ Braised Tofu Ingredients: 1 pound tofu firm silken style (Organic and non-gmo). divided 1 cup whole water chestnuts. garlic. green onions.3. minced in garlic press 1/2 cup fresh shiitake mushrooms. stems removed 1 cup fresh snow peas 1 cup water Preparation: 1) Heat 1 tsp. nama shoyu and ginger in water and remaining oil for several minutes. sesame oil. drained and sliced 2 Tbsp. and sesame seeds and sauté 2-4 more minutes. pressed in garlic press 2 tsp. green onions 2 tsp.com 65 . cubed 1” 1 tsp. 4) Add chestnuts. ©www. Rapeseed oil 2 tsp. rapeseed oil in pan and add cubed tofu. 2) Fry for about 5 minutes or until browned. fresh ginger.VegetarianFoodPlan. tofu. green beans. nama shoyu 3 Tbsp.
Grill for 5 minutes and flip with tongs. balsamic vinegar 2 Tbsp. and vegan mayonnaise. 4) Dip each mushroom in marinade and place on hot grill. of bragg liquid aminos 6 Portobello mushrooms. balsamic vinegar. olive oil. vegan cheese as toppings. 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. 3) In a small bowl. Grill an additional 4 to 5 minutes or until tender. Preparation: 1) Rehydrate sun dried tomatoes in warm water for 15 min. onion slices.com 66 . garlic.VegetarianFoodPlan. tomato slices. or sun dried tomatoes in olive oil are ready to go.4. chopped basil. olive oil 2 Tbsp. and tamari. 5) Serve on toasted bun with fresh vegetables on top and sun dried tomato aioli. 2) Food process. minced garlic 1 cup vegan mayonnaise 3 Tbsp. combine sun dried tomatoes and water. tamari. nama shoyu. and process for 1 minute. whisk together remaining chopped basil and garlic. ©www. cleaned and dried Whole grain buns or rolls Lettuce. Set aside.
com 67 . minced 1/4 . Mash. Burrito of Black Beans Ingredients: 1 Tbsp.5. Prepare toppings. or blend beans and onion into a puree. Add apple cider vinegar. Add spices. pinch Toppings: 1 tomato. cubed 1 avocado. food process. Use a leaf of lettuce or tortillas to wrap up the bean. peeled and cubed Preparation: 1) 2) 3) 4) 5) 6) Strain and rinse black beans. apple cider vinegar Spices: 1 clove of garlic. onion. black beans 2 Tbsp. Remove from heat and cover.VegetarianFoodPlan. cayenne pepper Black pepper. diced 1 3/4 cup or 15 oz. ©www. cumin 1 tsp.1/2 tsp.
diced 1/3 celery. fresh lime juice or apple cider vinegar 1 Tbsp. olive oil 1 Tbsp. chilli powder Y2 tsp. garlic. Garden Patch Gazpacho Ingredients: 2 cups tomato vegetable juice low sodium 1 cup tomatoes. 3) Cover and chill in refrigerator for 1-2 hours to allow flavors to blend. ©www. put all vegetables slightly chopped in food processor and pulse until soup has reached desired chunkiness. halved and thinly sliced 1/4 cup green onions. ground pepper Hot red pepper optional Preparation: 1) Combine all ingredients and stir well. ground cumin 1-2 tsp. diced 2/3 bell peppers and color. minced 1 tsp.6. sea salt 1/4 tsp. deseeded and diced 2 Tbsp. deseeded and diced 1/3 cup red onions. thinly sliced 1/4 cup chopped fresh cilantro 1/4 cup chopped fresh parsley 1 jalapeno pepper. diced Y2 cup carrots 1 cup cucumber. 2) To speed up the chopping process.com 68 . diced 1/4 cup radishes.VegetarianFoodPlan.
steam broccoli over boiling water for about 5 minutes.com 69 . 2) Place kasha and salt into the water in a large saucepan. Set aside. 4) Just before you are ready to eat. 5) Place a small portion of kasha on each serving plate. Cut or break the tops into bite-sized florets. ground cumin 1/4 tsp. ground coriander 1/4 cup chopped fresh cilantro Preparation: 1) Cut off broccoli stems. chili powder 1/4 tsp. combine and purée all the remaining ingredients in a food processor or blender.VegetarianFoodPlan. salt 1 1/2 oz. Cover and simmer for about 10 minutes. ©www. sundried tomatoes in oil 1/4 cup chopped onion 1 3/4 cup or 15 oz. lemon juice 2 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. or until it is bright green and just tender. or until all the liquid has been absorbed. Peel the stem with a sharp knife. then slice it into 1/2-inch thick rounds. tahini (Sesame seed butter) 1/2 tsp. black beans. then top with steamed broccoli and black-bean sauce. 3) While kasha is cooking. cooked and drained 1/2 cup roasted red pepper 2 Tbsp.7.
Spread the cooked vegetables over Risotto. or pasta.com 70 . cut into chunks 1 red bell pepper.8. cubed 1/2 pound very firm tofu. or scallop) 1 onion. Zesty Tofu and Vegetables Ingredients: 2 to 3 cups cubed summer squash (Zucchini. crookneck. cut into 1-inch cubes 1 Tbsp. and top with fresh tomato wedges. Use water in pan if you need more liquid to sauté. Spike. or pasta Preparation: 1) 2) Sauté the vegetables and mix in tofu cubes.VegetarianFoodPlan. ©www. Polenta. seeded and cut into large pieces 2 cups small mushrooms 2 tomatoes. polenta. Schilling Garlic and Herb. or other seasoning mix Olive oil Risotto.
Cut the whole tomatoes into small pieces. and put them (including the juice) into a dish. using a can of diced tomatoes instead of the chopped whole tomatoes does not come out as well. coarsely chopped 1 cup onion. chili powder 1 jalapeno (Optional) seeded and chopped 1 tsp. seasoned (or black) pepper 1 3/4 cup or 15 oz. Add all remaining ingredients and bring to a mild boil. oregano 1 tsp. garlic powder 1 tsp. Cook for at least 5 minutes. olive oil 1 green pepper. If the onion starts to brown too quickly. Reduce heat to a simmer and cook for at least 30 minutes. the more the flavors will blend (up to about an hour). and add the green pepper and onion. stirring often while you do the next few steps. turn down the heat on the skillet and add a little water to slow things down. cooked Preparation (Makes 6 servings): 1) 2) 3) 4) 5) 6) 7) 8) Heat the olive oil in a large skillet on medium heat.9.VegetarianFoodPlan. Stir all of the spices into the skillet. ground cumin seed 1 tsp.com 71 . chopped 1 cup vegetable broth 4 tsp. sugar 1/2 tsp. cooked 1 3/4 cups or 15 oz. For some reason. but do not let them get brown. black beans. Garnish with fresh chopped onion and shredded cheese if desired. red kidney beans. ©www. chopped 2 1/2 cups whole tomatoes. white northern or pinto beans. 3 Bean Bonanza Chili Ingredients: 2 Tbsp. basil leaf 2 tsp. Drain and rinse the beans. cooked 1 3/4 cups or 15 oz. The longer you cook the chili. salt 1/2 tsp.
black beans 1/4 cup green bell peppers 1/4 cup pumpkin seeds. raw 1/4 cup fresh/frozen corn Dash of chilli powder Sea salt Topping.plain yogurt and salsa Low carb tortilla Preparation: 1) Heat all ingredients together on the stove. ©www.VegetarianFoodPlan. grated 1/4 cup fresh mushrooms 1/4 cup red bell peppers 8 oz.10. cooked and removed from shell 1/4 cup carrots. 2) Place in tortilla and top with plain yogurt and salsa. Spaghetti Squash Salad Ingredients: Whole Spaghetti Squash.com 72 .
©www.com 73 . Defrost the spinach and squeeze out the extra water. If not. can coconut milk (Don't use the "light" version) 4 cups water 1 cup basmati rice 1 16 oz. black pepper 1 tsp. Add the basmati rice and tofu and reduce heat to simmer. package frozen spinach Salt and pepper to taste Preparation: 1) 2) 3) 4) 5) 6) Sauté carrots and spices for 3-5 minutes. package firm tofu 2 carrots. peeled and sliced into half rounds 1 10 oz. Basmati Spinach Stew Ingredients: 1 Tbsp.11. After 20 minutes of cooking the rice should be looking more or less done. cayenne pepper 1 14 oz. Cook for 10 minutes. 8) Take the pot off the heat and let sit for 5 minutes. ground coriander 1 tsp. cook for a while longer. 7) Add the spinach and cook for another 3-5 minutes to heat it up.VegetarianFoodPlan. Canola oil 1 1/2 tsp. ground ginger 1/2 tsp. ground mustard 1 tsp. Add the water and coconut milk and bring to a gentle boil. ground cumin 1/2 tsp. 9) Add salt and pepper to taste.
Remove and keep warm. Makes 4 servings. Asparagus N’ Squash Tofu Stir-Fry Ingredients: 1/2 tsp. stir-fry 1 teaspoon ginger in 1 teaspoon oil for 1 minute. 6) Serve with rice. halved and sliced 2 green onions. toasted Preparation: 1) In a large nonstick skillet or wok. nama shoyu. stir-fry 2 minutes longer. 5) Add asparagus mixture and tofu. stir-fry 1 minute longer or until vegetables are crisp-tender. pepper and remaining ginger in remaining oil for 7-9 minutes or until lightly browned. pepper 2 cups hot cooked brown rice 2 Tbsp.VegetarianFoodPlan. braggs amino acids 2 tsp. cook and stir for 2 minutes or until thickened. Remove and keep warm. sprinkle with almonds. stir-fry for 2 minutes. divided 1 cup onions 1 lb. Add onions.) extra-firm tofu. Bring to a boil. sliced almonds. canola oil.12. 3) In the same pan. 2) Add asparagus. minced fresh gingerroot. salt. thinly sliced 1 package (14 oz.com 74 . drained and cut into 1/2-inch cubes 1/4 tsp. heat through. salt 1/4 tsp. agave nectar or honey 1-1/4 cups vegetable broth 4 tsp. 4) Stir in vegetable broth and sweetener and add to the pan. stir-fry tofu. trimmed and cut into 1-inch pieces 1 medium yellow summer squash. fresh asparagus. Add squash. ©www. divided 3 tsp.
©www. olive oil 1 lb. turning once and brushing with extra marinade as desired. 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. Add to grilled vegetables or on top of a fresh salad.com 75 . Marinate the seitan in the mixture for at least 45 minutes.13. Grill over hot coals.VegetarianFoodPlan. seitan Preparation: 1) 2) 3) 4) Whisk together all ingredients except for the seitan.
Sesame Adzuki Beans Ingredients: 1/2 cup dry adzuki beans 1/4 cup tahini 1 Tbsp. Add 1. ©www.14. Drain off any remaining water and stir in the tahini and soy sauce.VegetarianFoodPlan. soy sauce Water for cooking the beans Preparation: 1) 2) Soak the beans overnight in 2 cups of water.5 cups water to the beans. Drain off the water and transfer the beans to a saucepan. Bring to a boil over medium heat. Reduce to a simmer and simmer until the beans are soft (depending on your beans 45 minutes to an hour).com 76 . 3) Makes 2 -4 servings.
black beans.com 77 . chopped 1 package low sodium natural taco seasoning 2 cups whole kernel corn. Makes 15 cups. fresh cut of the cob 1 3/4 cups or 15 oz. 2) Add the other ingredients to the pot and simmer for 30-40 minutes. fat free vegetarian refried beans 1 cup diced tomatoes 1 cup salsa Toppings (Avocado. Taco Soup Ingredients: 1 large onion. ©www. cooked. cilantro. vegan cheese) Preparation: 1) Saute the onion until soft in a large pot sprayed with nonstick cooking spray.15. undrained 1 3/4 cups or 15 oz.VegetarianFoodPlan. great northern beans. undrained 1 3/4 cups or 15 oz.
and cook over medium heat until golden brown for about 4 minutes. Add onion. finely chopped 2 cloves garlic. ground cumin 3 1/2 cups or 28 oz. hot sauce. red bell pepper. cilantro and cumin. to taste 12 oz. Grilled Stuffed Chili Rellenos or Green Bell Peppers Ingredients: 6 large poblano chiles or red/green bell peppers 2 Tbsp. to taste Freshly ground black pepper. Spoon the mixture into the hollowed chiles and sprinkle with remaining cheese. 3) Remove pan from heat and stir in baked beans.VegetarianFoodPlan. 4) Set up grill for indirect grilling and preheat to medium. Pepper Jack or Monterey Jack cheese or vegan cheese. olive oil 1 medium onion. 2) Heat 2 tablespoons olive oil in a nonstick skillet. jalapenos. about 30 to 40 minutes. Arrange the chillies on the grill away from the heat. finely chopped 2 jalapenos. Makes 6 – 8 servings. garlic. coarsely grated Salt. seeded and chopped 1/2 red bell pepper. to taste Preparation: 1) Cut poblano chiles in half lengthwise to create a boat for filling and scrape out seeds.com 78 . finely chopped 1/2 cup chopped fresh cilantro 1 tsp. Add salt and pepper to taste.16. ©www. hot sauce and 8 ounces of cheese. 5) Cook until chillies are tender and cheese is browned and bubbling. drained 1-3 tsp. vegetarian baked beans.
diced 1 3/4 cup or 15 oz. Mixture will be thick. seasoned salt Salt and pepper to taste Oil for frying Whole grain bun or bread Preparation: 1) 2) Sautee the onions till soft. mash the beans until almost smooth. Make veggie burgers and enjoy! 3) Makes 6 servings.VegetarianFoodPlan. cooked 1/2 cup whole wheat flour 2 slices bread. ©www. Black Bean Burgers Ingredients: 1/2 onion. adding the flour a few tablespoons at a time to combine well.17. garlic powder 1 tsp. about 3-5 minutes. black beans. onion powder 1/2 tsp.com 79 . In a large bowl. except the oil. Add sauteed onions and the rest of the ingredients. Form bean mixture into patties. approximately 1/2 inch thick and fry patties in a small amount of oil until slightly firm. crumbled 1 tsp.
cilantro. olive oil 1 3/4 cup or 15 oz.VegetarianFoodPlan. vinegar. minced 1 Tbsp. pepper 5 cups hot cooked gluten free penne pasta Preparation: 1) 2) 3) 4) In a large skillet. ©www. cannelloni beans. minced fresh cilantro 1 tsp. Penne Pasta & Beans Ingredients: 3 1/2 cups crushed tomatoes 1 cup chopped red bell pepper 1/2 cup chopped onion 1 jalapeno pepper. agave nectar 1 tsp. Simmer. Stir in the peas. bring to a boil. seeded and chopped 3 garlic cloves. Add tomatoes. Makes 6 servings. onion. salt and pepper. salt 1/8 tsp.com 80 . for 10 minutes. uncovered. Toss with pasta. sugar. jalapeno and garlic in oil for 5 minutes or until tender.18. simmer 10 minutes longer. rinsed and drained 1-3 Tbsp. cider vinegar 1 tsp. sauté the green pepper.
Stir in the beans. garlic powder 1/4 tsp. simmer. ground cumin 1 tsp. minced 1 Tbsp. saute onion and garlic in oil until tender. chili powder (Or purchase a natural taco seasoning to replace chilli. for 3-5 minutes or until mixture begins to thicken. Bean Tacos Ingredients: 1 medium onion. Fold one side of tortilla over filling.) chopped green chilies 1 Tbsp. olive oil 4 cups (32 oz.com 81 .VegetarianFoodPlan. Reduce heat. chopped 2 garlic cloves. tomatoes. uncovered. peeled and sliced Fresh cilantro to top. chopped Preparation: 1) 2) 3) 4) 5) In a nonstick skillet. chilies and seasonings. salt 1/4 tsp. cumin. dried oregano 1/2 tsp. sprinkle with cheese. garlic powder) 1 tsp. Garnish with avocado and chopped cilantro. oregano. pepper 8 low carb tortillas (6 inches). Bring to a boil.19. Spoon about 1/2 cup off center on each tortilla. Makes 8 servings. ©www.) black beans. salt. rinsed and drained 1 Y2 cup diced tomatoes Y2 cup (4 oz. warmed 1/2 cup shredded reduced-fat cheddar cheese or vegan cheddar cheese 1 large ripe avocado.
5) Return tofu to skillet. salt 1/2 tsp. stir-fry tofu in oil for 2-3 minutes or until heated through. peanut butter 1 can (14 oz. honey or agave 1/2 tsp.20. minced fresh ginger root 1/2 tsp. julienned 1/2 pound sliced fresh mushrooms 1 tbsp. sesame oil 1 medium sweet yellow pepper. 6) Serve with rice. Remove and keep warm. combine the first 10 ingredients. crushed red pepper flakes 1 package (16 oz. stir-fry yellow pepper for 1 minute. ©www. cornstarch 1-1/2 tsp.) light coconut milk 1 cup matchstick-cut carrots 8 green onions. Curried Tofu Stir-Fry Ingredients: 1/4 cup nama shoyu sauce or Braggs Amino Acid 2 Tbsp. Add cabbage and tomatoes. stir-fry for 2 minutes. curry powder 1 tsp. Add mushrooms and onions. 2) In a large nonstick skillet or wok coated with cooking spray. bring to a boil.com 82 . 3) In the same pan.) firm tofu. 4) Stir coconut milk mixture and add to skillet. chopped 3 cups hot cooked brown rice Preparation: 1) In a small bowl. Makes 6 servings. Cook and stir for 1-2 minutes or until thickened and vegetables are crisp-tender.VegetarianFoodPlan. cut into 1-inch pieces 4 cups shredded cabbage 4 plum tomatoes. set aside. drained and cubed 2 tsp. chili powder 1/2 tsp. stir-fry 2 minutes longer.
in a large saucepan.VegetarianFoodPlan. dried oregano 1/2 tsp. dried basil 1 tsp. 2) Meanwhile. simmer. Bring to a boil. chopped 1 small onion. Reduce heat.) shredded part-skim mozzarella cheese or vegan mozzarella cheese Preparation: 1) Cook fettuccine according to package directions. ©www. chopped 1 Tbsp. 3) Stir in the pasta sauce. garlic salt Dash pepper 1/2 cup (4 oz. fennel seed 1/4 tsp. for 5 minutes. black beans and seasonings. rinsed and drained 2 Tbsp. olive oil 2 cups pasta sauce (no high fructose corn syrup) 1 3/4 cup or(15 oz.21. 5) Top with sauce and sprinkle with mozzarella cheese. minced fresh basil or 2 tsp. Spinach Fettuccine with Tomato Basil Bean Sauce Ingredients: 6 oz. uncovered. sauté green pepper and onion in oil until tender. 4) Drain fettuccine.com 83 .) black beans. Makes 5 servings. uncooked vegan spinach fettuccine 1 small green pepper.
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