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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
com . coconut. Marvellous Mango Ingredients: 2-3 tsp. 1 Tbsp. sunflower. and nuts in 2-3 cups of water first preferably. cored 2 tsp.VegetarianFoodPlan. Banana Cherry and Sesame Ingredients: Frozen organic cherries (1/2 cup to 1 cup) 1 banana 2 Tbsp. ground up sesame seed 6. ginger and blend. © www. raw sunflower seeds 4-6 raw Brazil nuts or 4-8 soaked raw almonds 1 Tbsp. spinach. of raw cacao powder Raw honey or agave nectar as sweetener Water/ice to blend 5.4. cucumber. ground up flax seed 2 tsp. Mango Delight’ Smoothie Ingredients: 1 cup organic almond milk 1 large fresh mango (peeled) or frozen 1 apple. 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. sesame seeds 1 or 2 tsp. 2) Next add all the remaining ingredients: peeled mango. flax seeds (Thickens smoothie) 2 tsp.
com 6 . frozen acai 1/3 to 1/2 cup frozen mixed berries 1-2 Tbsp. of coconut butter 1 tsp. of honey 1 tray of ice cubes Water 9.VegetarianFoodPlan. of cacao powder 1/2 tsp. Cran-Orange Strawberry Smoothie Ingredients: 2 oranges 1 cup strawberries (Frozen or fresh) 1/3 cup unsweetened cranberries (Frozen is ok) 1 Tbsp. 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. flax oil 1 tsp.7. Mac’ Berry Almond Smoothie Ingredients: 1/2 banana (Or substitute half an avocado but eliminate the flax oil) 4 oz. of your favorite dried green supplement Stevia (Optional) 10. of maca Handful of goji berries 1 tsp. of soaked brown flax seed 1 Tbsp. chopped flax seeds 8. Low Glycemic Chocolate-Green Smoothie Ingredients: 1 Tbsp. cacao nibs 3-4 each raw almonds AND macadamia nuts 2 tsp. hemp seeds 3 tsp.
raisins & hemp seeds (Optional) www. rice milk (less for thicker shake) 12.2 cups liquid use water. raw carob powder 1 or 2 shakes of cinnamon 1 Tbsp. Chocolate-Avocado DREAM Ingredients: 1/2 avocado 1 medium sized banana 4-6 dates (Sweeten to taste. cinnamon 1/4 cup pure water if blending Nuts. rinse before use) 2 apples sliced 1 banana sliced 1 Tbsp.11. soaked brown flax seed (Optional) 1-2 tsp. hemp. Carob Shake Ingredients: 1 large banana 1-1/2 cup almond.com 7 . in water over night. ground flaxseed 1/4 cup soaked raw almonds 1 tsp.VegetarianFoodPlan. or rice milk 1 Tbsp. organic maple syrup Add ice 13. less is better) 1 Tbsp. Oat Meal Raw Food Breakfast Ingredients: 1/2-1 cup soaked oat groats (Let soak uncovered. almond. of cacao powder 11/2 . soy. soy. flax meal 3 Tbsp.
com 8 1) .+ cocoa powder Handful blueberries or strawberries Pumpkin seeds Water (As needed) Dash Stevia to sweeten ©www. soy or hemp milk 1 Tbsp. 2) Scoop out coconut meat and place in blender. Energizing Smoothie Ingredients: 1/2 ripe avocado 1 frozen banana 1 young coconut. soaked flaxseed 4-6 chucks pineapple (Fresh or frozen) 1-2 cup organic spinach (Fresh or frozen) 15.VegetarianFoodPlan. 16.14. rice. flax oil or substitute with Y2 avocado if no oil Couple dashes of cinnamon 1 tsp. then dump coconut water into blender. maca (Optional) Young Coconut Preparation: To open young coconut use clever or chef knife.water and meat 1 cup your favorite frozen berry (Raspberry. Favorite fruit/Y2 an apple 1/4 inch-1/2 inch raw ginger peeled Udo's. strawberry. blueberry) Dash of Stevia to taste Dash cinnamon 1 Tsp. Green Pome-berry Smoothie Ingredients: 1 medium sized banana 6-8oz (1 cup) frozen blueberries 1/2 cup pomegranate juice 1/2 cup almond. Remember to be very careful to avoid hard pieces from the husk. Vegan Green Chocolate Shake Ingredients: Almond milk vanilla unsweetened 1-2 fresh kale leaves Almond butter 1 Tbsp.
17. of ginger root powder or 1/4 inch fresh peeled ginger 1 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. Green Machine Smoothie Ingredients: 3-5 leaves of kale 1 kiwi 1 avocado 2 Tbsp. Tropical Green Smoothie Ingredients: 3 cups fresh organic baby spinach 2 cups fresh or frozen pineapple cubes 2-3 kiwis 1/2 avocado 1 banana Add ice & water until desired 20. soy. of flaxseed oil 1/4 tsp. 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. Parsley Pear Smoothie 2 pears sliced 1/3 bunch of parsley (Traditional or Italian is fine) 1 stalk of celery (the greener the better) 2 Tbsp.com 9 . rice or almond milk Add ice if desired 19.VegetarianFoodPlan.
baking powder 1 cup applesauce (Optional unsweetened version) 4 oz agave nectar 2 tsp. 6) Bake about 30 minutes or until lightly browned on edges. ground cinnamon 1 tsp. 5) Now add to dry ingredients and fold in carob chips. of batter onto cookie sheet and flatten with fork. 6) Place a Tbsp. 3) Using blender or food processor grind oats to coarse powder texture.com 10 . 4) Processed oats with berries. Chocolate Chip Vegan Cookies Ingredients: 3 cups whole-wheat flour 1 tsp. arrowroot and apple juice concentrate in large bowl. walnuts and seeds. agave nectar and vanilla. Makes 48 cookies 2.VegetarianFoodPlan. 7) Allow treat to cool down then cut into squares and serve! ©www. 2) Spray cookie sheet with cooking spray. 7) Moisten your fork if it begins to stick to batter. 5) Spread batter evenly into sprayed pan. cloves.DESSERT RECIPES 1. Blueberry Squares Ingredients: 4 cups fresh blueberries or berry of your choice 2 tsp. 3) Stir flour and baking powder in large bowl 4) In separate bowl stir well and combine applesauce. cinnamon. 8) Bake about 12 minutes or until golden. 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. 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. 2) Spray baking pan with cooking spray.
ground flax seed. baking soda 1 tsp. water until smooth Preparation: 1) Pre-heat oven to 350 degrees 2) Lightly oil a 9 inch pan with vegetable oil 3) Combine the flour.3. 5) Mix in the flax seed. nutmeg 1 tsp. cinnamon 1/2 tsp.com 11 .VegetarianFoodPlan. slightly warm. mixed with 2 Tbsp. 4. baking powder 6-7 ounces chocolate chips or dark chocolate bar chopped or unsweetened carob www. do not cook 2/3 cup almond meal 1/4 teaspoon cardamom 1/4 tsp. Chocolate Oatmeal Chai Cookie Recipe Ingredients: 2 cups rolled oats. ground cloves 1/4 tsp. ripe bananas. cinnamon 1/2 tsp. applesauce. baking powder and spice in a large mixing bowl.can do gluten free 1/3 cup coconut. 7) Remove pie from oven and cover with aluminium foil for 10 minutes before removing from pan. vanilla extract 1/4 cup coconut oil or olive oil. finely shredded & unsweetened 3 large. baking powder 1 Tbsp. fine grain sea salt 1 tsp. oats. well mashed (about 1 1/2 cups) 1 tsp. baking soda. 6) Pour batter into oiled pan and bake for 45-50 minutes. and vanilla to the dry ingredients and mix until combined. 4) Stir in the apple juice concentrate. all-spice 1/2 tsp. alcohol free vanilla extract (Trader Joe’s has Alcohol Free FYI) 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.
6) Add this to the flour mixture and stir until just combined. 5. wheat germ. 7) Drop onto prepared baking sheets. 4) In another bowl whisk together the oats.com 12 . baking powder. raisins and oats. fine grain sea salt 1 cup rolled oats 2/3 cup chopped walnuts 1 cup shredded carrots 1/2 cup real maple syrup.VegetarianFoodPlan. an inch apart. baking powder Scant 1/2 tsp. room temperature 1/2 cup unrefined (fragrant) coconut oil.don't go too far or you'll end up with almond butter. and coconut oil. 8) Bake for 12 . 4) Add the nuts and carrots. 5) In a separate smaller bowl use a whisk to combine the maple syrup.14 minutes or until turning brown on the bottom. leaving about 2 inches between each cookie.You can make your own almond meal by pulsing almonds in a food processor until it is the texture of sand . vanilla extract. 6) Fold in the chocolate/carob. 3) In a large bowl combine the bananas. 8) Bake in the top 1/3 of the oven for 10 . one level tablespoonful at a time. cinnamon. ©www. salt. ground cloves. 5) Add the dry ingredients to the wet ingredients and stir until combined. shredded coconut. salt. Makes about 3 dozen bite-sized cookies. 2) Line two baking sheets with parchment paper.Preparation: 1) Preheat oven to 350 degrees. coconut oil. Set aside. and baking powder.12 minutes or until the cookies are golden on top and bottom. cardamom. warmed until just melted 1 tsp. 3) In a large bowl whisk together the flour. grated fresh ginger 1/4 cup wheat germ 1/2 cup raisins Preparation: 1) Preheat oven to 375F degrees. 7) Drop dollops of the dough. each about 2 teaspoons in size. 2) To make almond meal. Carrot Ginger Oatmeal Cookie Recipe Ingredients: 1 cup whole wheat pastry flour 1 tsp. and ginger. racks in the top third. almond meal. onto a parchment lined baking sheet.
Stir until combined. give one more quick stir. 6.VegetarianFoodPlan. Organic Peanut Butter Cookies Ingredients: 2 cups whole wheat pastry flour. spelt flour. Let sit for five minutes. In a separate larger bowl combine the peanut butter. 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. www.Makes about 2 1/2 dozen cookies. so if you're set on doing criss-crosses.com 13 . It's a loose batter. go ahead and chill the batter for an hour or so before this step. Now drop by heaping tablespoonfuls onto parchment-lined baking sheets. baking soda. maybe 11 minutes .still a bit dusty looking. olive oil. baking soda 3/4 tsp.3 dozen cookies. Pour the flour mixture over the peanut butter mixture and stir until barely combined . Press down on each one gently with the back of a fork. Let cool five minutes and transfer to a cooling rack.but don't over bake or they will be dry. maple syrup. just a stroke or two. 9) 10) Make 2 . vanilla extract Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Preheat oven to 350F degrees. Place racks in the top third. and vanilla. or unbleached all-purpose flour 1 tsp. and salt. Bake for 10. In a medium mixing bowl combine the flour.
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. Dark Chocolaty Chocolate Pudding Make a rich and creamy vegan chocolate mousse from tofu! Garnish with fresh strawberries. carob powder 3 Tbsp. cacao powder 1 Tbsp.com 14 . 2) Pour the pudding into bowls and add your desired toppings. red seedless grapes.VegetarianFoodPlan. a slice of apricot or whipped cream. Ingredients: 1 cup raw cashews 3 Tbsp. or crumble some graham crackers on top. ©www.
ground cinnamon 1/4 cup raisins 1 Y2 tsp.com 15 . cinnamon. baking soda 2 tsp. baking powder. Peter Rabbit Carrot Cake Ingredients: 2 cups spelt flour or whole wheat flour 2 tsp. and salt. 6) Transfer to a greased 13x9x2 pan. baking powder 1 1/2 tsp.8. I use a food processor instead of grating them by hand. Mix until "just mixed. 8) Cool on a counter for 30 min and then frost with cream cheese frosting © www. salt 2 cup grated carrots 1 cup almond milk 1 1/2 cup applesauce 1 cup maple syrup. 3) Preheat the oven to 350F. baking soda. 2) Grate the carrots. cloves. mix all dry ingredients together in a mixing bowl: flour. allspice. Grade B (vegan) or 1 cup honey (Vegetarian) 1/2 cup crushed walnuts (Optional) Preparation: 1) First." 5) Mix in the walnuts. allspice Y2 tsp. 4) Combine the carrots and the rest of the ingredients except for the walnuts to the flour mixture. ground cloves 1 tsp. 7) Bake for 40-50 min at 350F until a toothpick inserted into the middle of the cake comes out clean.VegetarianFoodPlan.
4) In a separate bowl. 3) In a large bowl. and agave nectar. 5) Add blueberries and use a spoon or spatula to ensure they are coated with the flour mixture. Stir well to combine. mash the bananas and add orange zest. orange juice 1/3 cup vanilla almond milk (Or apple sauce) 1/2 cup agave nectar 2 cups whole wheat flour 3/4 tsp. 6) Add the banana mixture and gently mix until just combined. orange zest 1 Tbsp. about 40-45 minutes. 9) Allow to cool before cutting and serving. and salt. baking powder.com 16 . 2) Wipe a 9x5-inch loaf pan with oil. combine the flour. almond milk. © www. 8) Bake until a knife inserted in the center comes out clean. soda.9. Blue Banana Bread Ingredients: 3 large over-ripe bananas 1 tsp. 7) Spread the mixture evenly in the prepared pan. baking soda (Non-aluminum) 1/2 tsp. salt 1 cup (240 ml) blueberries Preparation: 1) Preheat oven to 350F.VegetarianFoodPlan. orange juice. baking powder 3/4 tsp.
9) Flatten to about 3/4 and keep it thick. of vanilla essence 1/4 cup raisins Preparation: 1) Preheat oven to 350F. of salt (Optional) 1/2 tsp. of baking soda 1/4 cup pecans.VegetarianFoodPlan. This dough will be very slightly sticky. Stir to blend together. 6) Add in the flour mixture and beat on medium until a semi-stiff dough forms. remove from cookie tray and cool on a rack.1/2 cup of sugar 1/4 cup of unsweetened applesauce 3/4 tsp.com 17 . add the vanilla essence. raisins and nuts and mix well into the dough. 7) At this point. chopped 2 Tbsp. www. of ground cinnamon 1/8 teaspoon nutmeg 1/4 tsp. 8) Drop by tablespoonful about 3 to a row. 2) Prepare a cookie sheet either with non-stick spray or a parchment paper. arrowroot flour (As substitute for 1 egg) 3/4 cup of whole wheat flour 3/4 cup of dry oats 2 Tbsp. beat olive oil (and/or milk) together with the vegan sugar. 5) Add in applesauce and egg substitute and beat well. cinnamon.10. baking soda into the flour and oatmeal in a bowl. 4) In a mixing bowl. cloves 1/2 tsp. oil + 1 Tbsp of Almond Milk 1/3 . 11) When it’s done. 3) Sift the salt. olive oil or 1 Tbsp. 10) Bake in the center of oven for about 10-12 minutes. Super Yummy Low-Fat Whole Wheat Oatmeal Raisin Cookie Ingredients: 1/4 tsp. 12) Eat when nice a warm and chewy.
very ripe banana Pinch of salt 1/4 cup chopped walnuts 1/8 cup sultanas or raisins 1/2 Tbsp. The mixture should be sticky but not too wet. Bake for 30-35 minutes.VegetarianFoodPlan. vanilla essence 1/2 cup carob powder 1 large.11. tahini Preparation: 1) 2) 3) 4) Pre-heat oven to 350°. your better off slightly undercooking them and having a slightly soft middle. 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. Add all the other ingredients and mix well. Don’t over cook. Mash the banana in a large mixing bowl. Leave to cool and enjoy! 5) 6) 7) 8) ©www. Use a hand blender to blend the oats into a powder/flour. You may need to adjust wet/dry ingredients to achieve the correct texture.
Roll into balls and lightly roll in shredded coconut. ©www.12. Place all ingredients in a food processor.com 19 .VegetarianFoodPlan. 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. sliced strawberries Preparation: 1) Process avocado. Hold back a little coconut for coating the macaroons.raspberries. sweetener (dates or maple syrup) and carob in a food processor or blender until smooth and creamy. 13. pecans. and process until only slightly chunky. almond butter 2 Tbsp. 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. shredded (Unsweetened) Y2 cup quick oats 1 Tbsp.
mint. raw coconut oil (It's best if it's very soft. add cacao nibs and blend just until nibs are well distributed. cacao nibs Preparation: 1) Place dates in food processor and mix until smooth. salt 1 Y2 Tbsp. Once smooth. 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. cinnamon Y2 tsp. remove from food processor by tablespoon-sized blobs and flatten into cookie-ish rounds.14. Raw "Chocolate Mint" Cookies Ingredients: 2 Y2 cups raw walnuts 2-3 fresh mint leaves. add a few more raisins and a tablespoon of water. shredded 12 dates (Medjool are best) Y2-3/4 tsp. 2) If you can't get the mixture to hold together. © www. Speedy Raw Cookies Ingredients: 3/4 cup raw walnuts. 3) After ingredients are mixed.VegetarianFoodPlan. 3) Shape into balls and enjoy! 15. but not liquid) 2 Tbsp. Makes approximately 15 cookies.com 20 . again until smooth. cinnamon. 2) Add walnuts. salt and coconut oil and mix it all up. 4) Refrigerate before eating.
VegetarianFoodPlan. Pour on top of crust and decorate with fresh. sliced strawberries. Raw-Berry Pie Ingredients: For the crust: 2 cups almonds 1/2 cup honey For the topping: 1 cup walnuts 1/4 cup honey 1/3 cup blueberries 2 Tbsp. Blend the almonds and honey until finely chopped. and fresh coconut butter (if using) until smooth. © www.16. fresh coconut butter (Optional) For Garnish: fresh strawberries. blueberries. sliced Preparation: Crust 1) 2) Topping 1) 2) Blend the walnuts.com 21 . Spoon into a serving dish and pack down well. honey.
Raw Pecan Pie Tart Ingredients: 2 cups pecans. Raw Chocolate Pudding Ingredients: Meat of 2 coconuts or coconut butter 10 cashews 6 dates 4 Tbsp. raw cacao powder 1/4 tsp. Sort of "knead" in the chopped pecans until they're well distributed. salt 1 tsp. ©www. dried coconut 1/2 tsp.VegetarianFoodPlan. salt. process dates until smooth (or as close to smooth as you can get)." coconut. Press the pecan mix into a 9x9 or 8x8 inch glass pan. pitted 1 1/2 cup shredded. made into a smooth "pecan butter" (Your food processor can do this) 30 medjool dates.17. Store covered in the fridge until ready to eat. 18. Process until everything is well mixed. cinnamon Water Preparation: 1) Blend all the ingredients until smooth. cinnamon 1/2 cup pecans. Remove from food processor and place the mixture in a medium-sized bowl or onto the counter. chopped Preparation: 1) 2) 3) 4) 5) 6) 7) In food processor.com 22 . and cinnamon. Add the "pecan butter.
use a spatula to spread cookie mixture onto a dehydrator tray OR shape into balls and eat as is. ©www.VegetarianFoodPlan. peeled and seeded) 1 banana 1-2 tsp. 2) When all ingredients are finely processed. and apples in a food processor until they are finely chopped.com 23 . Orange Almond Cookies Ingredients: 4 cups raw almonds. orange peel. sea salt. oranges. cored Preparation: 1) Blend the almonds.19. whole and peeled 2 apples. raisins. Papaya Banana Pudding Ingredients: 1 cup papaya chunks (About Y2 a Hawaiian papaya. raw tahini Preparation: 1) Blend all ingredients until smooth and it’s ready to eat! 20. soaked overnight 2 cups raisins Y2 cup orange peel 2 medium oranges.
green onions 1/4 cup cilantro Y2 cup tomatoes. The leaf will give the dish more crunch and texture.com 24 . 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. Remove from heat and let cool.VegetarianFoodPlan.do not heat oats.BREAKFAST RECIPES 1. Oatmeal Ingredients: 3 cups water 2 cups old fashioned oatmeal 1/2 cup raisins Preparation: 1) Bring water to a boil and add oatmeal. 4) Place in water the night before and then prepare yoru breakfast the following morning as if they are cooked. cumin Lettuce leaf – Romaine/Collard Green Preparation: 1) In a food processor combine and blend almonds. sunflower seeds. ©www. and green onions. 3) Optional. cilantro. 2) Pour into bowl and fold in chopped tomatoes. * You can eat by itself or in a lettuce leaf. 2) Reduce heat and simmer for 5-10 minutes or until oats have reach your desired texture. 2. salt and water. This keeps the fiber structure intact and helps the digestive system.
4) If you don’t have a dehydrator. To dry granola: 1) Take the chunky mixture and drop it on dehydrator trays. 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. 3) If your dehydrator has a heating gauge. 2) You don’t need to smooth it out. alcohol free vanilla. minerals. ©www. or until ingredients are slightly mixed but still chunky.VegetarianFoodPlan. 4) Add raspberries. 2) Add raisins. 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. of cinnamon 2/3 cup shredded coconut (Unsweetened) 1 tsp. agave nectar and Stevia. Stevia or honey.3. turn it no higher than 105 degrees so not to destroy the vitamins. salt. of salt 2 Tbsp. Good For You Granola Ingredients: 4 cups of soaked sunflower seeds 1 cup of soaked flax seeds 2/3 cups of raisins 1 tsp. 5) Continue to add sweetener to taste. and essential fiber. just place it on the tray in small chunky pieces. and blend once more about 10-15 seconds.com 25 . of alcohol free vanilla 1 tsp. If you would like it sweeter. cinnamon. 3) Process all ingredients except raspberries for 10-15 seconds. you can add more agave.
vanilla Preparation: 1) 2) 3) 4) In a blender place rice. Cover and blend on high until rice is pulverized. water 1 tsp. vanilla and water. Eat with fresh fruit and non-dairy milk. raisins 8 oz. ©www. Refrigerate if you have the space. Fold in ingredients with a large spoon to mix. 5. rolled rye Preparation: 1) 2) 3) 4) 5) Combine all ingredients in a large wide bowl. rolled wheat 8 oz. Rice Milk Recipe Ingredients: 1 cup cooked brown rice 1 oz. Store in an air-tight container. rolled oats 8 oz. chopped sesame seeds 1 oz. chopped dried apples 1/2 cup shredded coconut 5 oz.4. agave nectar 32 oz. Muesli Recipe Ingredients: 1 oz. agave nectar. chopped walnuts 5 oz. Store in a covered container in the refrigerator. Shake well before using.com 26 .VegetarianFoodPlan.
2) Cover and blend on high until cashews are pulverized and there are not chunks of cashew. 3) Cashew milk will last about 5 days covered in the refrigerator.VegetarianFoodPlan. agave nectar 32 oz.com 27 . vanilla and water in high powered blender. agave nectar.6. water 1 tsp. Cashew Milk Recipe Ingredients: 1/2 cup raw cashew pieces 3 Tbsp. only creamy. 4) Shake well before using. ©www. * 1 serving is approximately 1 cup. vanilla Dash of salt to bring out the flavors Preparation: 1) Place cashews.
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.
Add the tofu mixture and stir-fry until the tofu is heated through. In a frying pan. turmeric 2 tsp. Add the vegetables and stir-fry until they are tender. mash it all up until there are no big chunks. heat the canola oil and add the Fakin’ Bacon. Cut it into pieces and put it into a small mixing bowl. cayenne pepper 1/8 tsp. organic) 1 medium tomato 2 Tbsp. black pepper Y2 bell pepper. With a fork. nutritional yeast Y2 tsp.VegetarianFoodPlan. firm tofu (Non-gmo. Hearty Tofu Scramble Ingredients: l lb.more if preferable 1/8 tsp. Add the nutritional yeast. low sodium tamari or nama shoyu sauce.com 32 . turmeric. cayenne and pepper. Sauté until the pieces are brown and crispy. diced 1 Tbsp. Rapeseed oil (or other mild-flavored oil) Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Drain the tofu.12. diced Y2 onion. tamari/soy sauce. ©www. Makes 4 servings.
©www. 6) Serve as is or with extra salsa.13. and peppers in vegetable broth until soft. garlic. chopped 1/2 tsp. Breakfast Black Eyed Peas Ingredients: 1/2 large red onion. chopped 1 tsp. chopped 1/2 yellow pepper. 3) Stir occasionally to keep from burning. 4) Stir in salsa and simmer for 5 minutes more. tomatoes.VegetarianFoodPlan. drained 2-3 Roma tomatoes. minced garlic 1 can black-eyed peas. saute the onion.com 33 . hot pepper (Jalepeno) 1 large green pepper. 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. nama shoyu and 1/4 cup water 1 package of whole wheat tortillas Preparation: 1) In a nonstick pan. 5) Warm tortillas and roll up some of the black-eyed peas mixture into each one.
14. cumin. Warm the tortillas. turmeric 1 clove fresh garlic. ©www. Saute until fully incorporated into tofu mixture and warmed thoroughly. paprika. 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.VegetarianFoodPlan.1/2 cup firm tofu. Saute until lightly browned. Add salsa. Sprinkle with nutritional yeast. Roll it up like a burrito. Add spaghetti squash salad.com 34 . and water. nama shoyu or tamari (Adds salty flavor) Dash of cayenne. and spices. Add crumbled tofu. Enjoy!! Makes 1 serving. Spoon the scrambled tofu/squash mixture in a line down the center of the tortilla. tamari . crumbled 1 Tbsp. South Western Breakfast Burrito Ingredients: 1-2 low carb tortillas 1/3. crushed 3 Tbsp. or you can serve it on the top.
©www. 6) Top the salsa with the scrambled egg whites or scrambled tofu. Makes 2 servings. Huevos Rancheros Ingredients: 6 egg whites OR enough scrambled tofu mix to serve two 1 15oz.com 35 .15. can of black beans 2 fat free/low fat flour tortillas 1 cup of salsa Diced green chillies 2 Tbsp. 5) Top the beans with salsa that you've either warmed upon the stove top. vegan cheese 4 Tbsp. 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). onions. 4) Cover each tortilla with the black beans.VegetarianFoodPlan. or top the beans with the salsa and place the plates in a microwave oven and heat for 1 to 2 minutes on high. 3) Take the warmed tortillas and place each one flat on a separate plate. diced 3 Tbsp. spreading out the beans to cover the whole tortilla. tomatoes. diced Preparation: 1) Warm the beans and separately scramble the egg whites or tofu mix in a non stick pan.
and raisins and almond milk. cinnamon.com 36 . nutmeg. 4) Warm up when you want.VegetarianFoodPlan.16. Or make one serving by boiling 1/4 cup of cereal. 5) Add chopped apple. 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. bringing it to boil. ©www. 2) When ready to cook. measure 2 cups of cereal to 5 cups of water. 3) You can store leftovers in the refrigerator.
Makes 3-4 servings. ©www.com 37 . 6) This is also really good with dried apricots or with fresh chopped apples. add water 1 inch above grains. 4) Reduce to a bare simmer and stir occasionally for 10 minutes or so. raisins 1/3 cup date pieces Dash or three of cinnamon 3 cups water 1 cup unsweetened Almond milk Molasses or Stevia to taste Preparation: 1) The night before. cover and let set overnight. Winter Grain Cereal Ingredients: 2/3 cups steel cut oats 1/3 cup pearl barley 2 Tbsp. the soy milk and 3 cups water and bring to a simmer on the stove. 3) Add the dried fruit.VegetarianFoodPlan.17. 5) Remove from heat and let stand covered for 5 minutes. 2) In the AM. strain water off grains. put grains and cinnamon in a large bowl or pot.
or they will tend to stick. Fry in a non-stick pan sprayed with Pam.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. ©www. as it reduces the amount of Pam you need to fry them. 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. Try to use a cover to steam the pancakes as much as fry them. jam or jelly. vanilla Dash of salt 2 tsp. Reduce the heat as you do subsequent batches.com 38 . Be sure to add more soy milk or water to keep the batter from getting too thick as it sits.18. except for the Cinnamon and blueberries. Serve with fat free maple syrup.
19. Add the oats and fruit and simmer for another 15 minutes. Boil and then simmer the quinoa in water and mollasses for ten minutes.com 39 . nut. cinnamon. Makes 1 large serving OR 2 small servings. blackstrap molasses or raw honey Currants or raisins to taste Preparation: 1) 2) 3) 4) Rinse the grains. 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. or yeast. ©www.VegetarianFoodPlan. Variations – try adding vanilla.
combine almond flour. Stir dry ingredients into wet. In a large bowl. pumpkin seeds. ©www. wetting your hands with water to help pat the dough down evenly.com 40 . sunflower seeds. Press the dough into the baking dish. Makes 12-16 bars.VegetarianFoodPlan. 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.20. 7) Bake at 350° for 20 minutes. salt and baking soda. Mix in coconut. almond slivers and raisins. 8) Serve. combine grapeseed oil. Grease an 8x8 baking dish with grapeseed oil. agave and vanilla. 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.
VegetarianFoodPlan. julienned 1 medium jicama. 3) Place all vegetables in bowel and toss with salad dressing. 2) Add a little water or more vinegar if necessary to thin. julienned 1/3 cup sunflower seeds. flat-leaf parsley 1 Tbsp. cut into 1/4 “ slices 1 medium orange bell pepper. cut into 1/4 “ slices 2 medium Belgian endive. ©www. Rainbow Salad Ingredients: 1 medium red onion 1 medium green bell pepper. fresh tarragon.LUNCH RECIPES 1. chopped optional 3 Tbsp. flaxseed oil 2 large ripe avocados 1 cup non-fat plain yogurt 1 medium shallot 2 Tbsp. cut into 1/4 “ slices in a diagonal 1 large hothouse cucumber. cut into 1/4 “ slices 1 medium red bell pepper.com 41 . 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 yellow squash or zucchini. raw Dressing: 2 Tbsp.
com 42 . canola oil 2 garlic cloves. Transfer to a dry work surface and pat dry. then turn the slices over and let sit for another 30 minutes. and cayenne. mirin (Sweet Japanese cooking wine) 1 Tbsp. Dip one of the wrappers in a wide bowl filled with warm water for 15 seconds. soy sauce 1 Tbsp. Cut the tofu into three slices lengthwise. Peel. freshly squeezed orange juice 1 Tbsp. 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.2. Toss the apple slices with the remaining tablespoon of orange juice to keep them from browning. 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. cover the rolls with a damp paper towel and some plastic wrap to keep them from drying out. or until softened. and canola oil. If packing for later. Bake the tofu and marinade for 40 minutes. Preheat the oven to 375°F. Stir in the garlic. 2 sprigs of cilantro. Put another plate on top and weigh it down with something heavy. Place the slices in an 8×8-inch baking dish and pour the marinade over the top. and thinly slice the Granny Smith apple. 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. Ingredients: 1 pound firm tofu 4 Tbsp. Press the tofu for 30 minutes. ginger. until it is golden brown and the marinade is absorbed. soy sauce. then turn the tofu block on its side and cut into thirds again.VegetarianFoodPlan. Look for them in packages at Asian markets. and scallions in a mound just below the center of the wrapper. core. making nine equal slices. Serve or pack each roll wrapped in a lettuce leaf (this will keep the spring roll from sticking to the plate). Let the tofu sit for 30 minutes. sliced 9 large leaf or butterhead lettuce leaves. Roll up the rice paper to form a tight bundle. some Napa cabbage. 4) 5) 6) 7) ©www. Arrange a slice of tofu along with some apple slices. Set aside to cool. the mirin. folding in the sides along the way.
depending on the strength of your blender). dried thyme Preparation: 1) Preheat the oven to 400°F. bag) 1/2 tsp.3. Drizzle the tomatoes with 1/4 cup olive oil and sprinkle with salt. red pepper flakes (Optional) 2 cups fresh whole basil leaves (one 2 oz.VegetarianFoodPlan. Remove pan from the oven and set aside. Toss with your hands until the tomatoes are evenly coated with oil. ©www. Place in oven and roast the tomatoes for 50 minutes. 4) Blend the soup in batches in the blender. Roasted Tomato Basil Soup Ingredients: 6–6 1/2 pounds plum tomatoes. and 1 cup water (you may need to add an extra cup if the tomatoes are on the dry side). with crackers or chunks of store-bought artisan-style bread. minced 1 tsp. Add the onion and sauté until soft and slightly golden. Carefully pour in all the tomatoes and their juices. Remove from heat and allow to cool slightly. then arrange them cut side up. cut in half lengthwise (About 35) 1/4 cup plus 1 Tbsp. sea salt 1/2 a medium onion.com 43 . they should fill the pan completely. pouring finished soup into a clean saucepan or soup tureen (you may wish to strain the soup as you do this to remove any remaining skin or seeds. Simmer for 15 minutes. about 10 minutes. 5) Serve piping hot. Add the basil. 2) Arrange the cut tomatoes on a large (10×16-inch) baking sheet. chopped 1 large garlic clove. Add garlic and pepper flakes and sauté for one more minute. 3) Warm the rest of the olive oil in a large saucepan over medium heat. extra virgin olive oil 1 Tbsp. thyme.
Drain the dry beans and add them to the slow cooker along with the lentils. dried oregano A pinch of cayenne 1/2 cup uncooked lentils (Black. and tomato paste. When the oil is hot. add the onion and bell pepper and sauté until the onion is translucent and soft. dried thyme 1/2 tsp. TVP. 3) Scrape the onion and spice mixture into the insert of a medium-size (2. and cayenne and sauté. 4) Cover the slow cooker and cook on high for 5 hours or on low for 8 hours. dried sage 1 tsp. beef-style texturized vegan protein (TVP) 1 (6-ounce) can salt-free tomato paste 1 tsp. or crimson are all fine here. extra virgin olive oil 1 onion. 5) When the chili is done. pinto beans. If you are around. or until the garlic is soft and the spices are fragrant. 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 . Let the beans soak for several hours or overnight. oregano. Add the garlic. about 5 minutes. and navy beans in a mixing bowl. sea salt (Or to taste) Freshly ground black pepper Preparation: 1) Combine the black beans. minced 1 tsp. for another 2 minutes.4. give the chilli a stir or two during the day to ensure even cooking. until the beans are tender. just not red) 1 cup dried. thyme. chopped 1 garlic clove. finely chopped 1/2 a green or red bell pepper.5 to 3 quarts) slow cooker. then cover with a generous amount of water. Add 5 cups of boiling water and stir until everything is combined and there are no lumps of tomato paste.VegetarianFoodPlan. stirring constantly. ground cumin 1 1/2 tsp. stir in the salt and pepper to taste and serve hot. paprika 1/2 tsp. Rinse and drain the beans. paprika. sage. brown. 2) Heat the olive oil in a skillet over medium-high heat. cumin. ©www.
Italian Pasta Salad Ingredients: 1 1/2 cups bowtie or corkscrew pasta 1 cup broccoli. broccoli and remaining ingredients and season to taste with salt and pepper. until just tender. diced 1 -2 tomatoes.com 45 . can green beans.VegetarianFoodPlan. 2) Lightly steam the broccoli.5. ©www. Drain and allow to cool. drained and chopped 1 purple onion. diced 1/3 cup sliced black olives 2 Tbsp. 3) In a large bowl. toss together the pasta. chopped fresh basil 1 cup fat-free vegan Italian salad dressing Sea salt and pepper to taste Preparation: 1) Cook the pasta according to package directions in salted water. chopped small 1 12 ounce can water-packed artichoke hearts. diced 1 red or yellow bell pepper. diced 1 12 oz. 4) Allow to marinate in the refrigerator at least one hour before serving. Toss again before serving.
uncovered. potatoes and celery. combine the split peas. or until the soup reaches desired thickness. pepper 1/2 tsp.com 46 . water. Curried Split Pea and Potato Soup Ingredients: 16 oz. chopped Preparation: 1) In a large saucepan.VegetarianFoodPlan.6. curry powder 1/2 tsp. for an additional 45 minutes. dried 10 cups water 1 onion. Remove bay leaf. 2) Stir in the carrots. garlic powder 1 tsp. salt 1 bay leaf 2 large carrots. green split peas. dried oregano 1 tsp. for 1 hour. Simmer. Simmer. 3) Puree in a blender or food processor. onion and spices. stirring occasionally. covered. chopped 1 tsp. chopped 3 medium potatoes. ©www. Reheat before serving. chopped 2 stalks celery.
pickle relish 1 Y2 Tbsp. finely shredded 3 Tbsp. ©www. Raw Eggless Egg Salad Ingredients: 1 Y2 pounds tofu. to taste Add dill to taste Preparation: 1) 2) 3) In a large bowl. or as a side salad. mash tofu with a fork or potato masher (alternatively.6. chopped finely 4 scallions (White and green parts). served on crackers. The resulting savory treat is wonderful as a sandwich spread.VegetarianFoodPlan.com 47 . Add remaining ingredients and mix well. garlic powder Black pepper. prepared mustard 1 Y2 tsp. onion granules 1/4 tsp. chopped fresh parsley 2 stalks celery. turmeric 4 tsp. finely chopped 1 tsp. you may wish to finely cube the tofu). sea salt 1 Y2 tsp. chopped finely 1 small carrot. firm Y2 cup eggless mayonnaise (Nasoya Nayonnaise is my favorite!) 2 red bell peppers.
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. adding water or tomato juice as needed if too much liquid evaporates. ground cumin 1 tsp. 6) Serve in shallow bowls.VegetarianFoodPlan. Tres Bean Chilli Ingredients: 1 orange bell pepper. for 5 minutes. Add a little water as needed. water for sautéing 1/4 tsp. seeded and cut into 1/2-squares 1 red bell pepper.com 48 . thawed) Salt and freshly ground pepper. dried oregano 2 Tbsp. finely chopped 3-4 Tbsp. ground coriander 1 tsp. 2) Add the bell peppers. onion. chili powder. and bring to a boil. ©www. oregano. 3) Stir in the tomatoes. peeled and chopped (Or one 16-ounce can diced tomatoes) 1 can kidney beans. and cumin. This is to replace the oil that is often used for sautéing. cayenne. 5) Season with salt and black pepper. seeded and cut into 1/2-squares 1 yellow onion. cayenne pepper 1 tsp. 4) Lower the heat and simmer for 30 minutes. and cook. and stir in the cilantro or parsley. coarsely chopped 2-3 cloves garlic. seeded and cut into 1/2-squares 1 yellow bell pepper. coriander. drained and rinsed 1 can corn. garlic. stirring.8. drained and rinsed 1 can black beans. drained (Or 1-1/2 cups frozen corn. drained and rinsed 1 can pinto beans. the canned corn. chili powder 3 medium tomatoes. and all the beans.
weigh pumpkin seeds. sea salt 1/4 tsp. liquid smoke flavouring Preparation: 1) In a medium-small wide bowl. and green chilies.9. ©www.com 49 . salt. you will need 2 15 oz.VegetarianFoodPlan. 2) Add chili powder. rinsed and drained. or omit both. Mexican Bean Spread Ingredients: 1/2 oz. * You can use pine nuts instead of pumpkin seeds. * If you want to use canned beans. cooked pinto beans 4 oz. or flax crackers. Transfer them to a food processor. Process until almost smooth. 4) Serve with raw veggies or baked tortilla chips. raw pumpkin seeds 16 oz. pinto beans. 3) Add water if needed. diced green chillies 1 tsp. and liquid smoke flavor. cans. chili powder 1/4 tsp.
VegetarianFoodPlan. cumin and paprika. in to very small pieces. each salt. The pieces should be about the size of a corn kernel. by hand or with the food processor. ©www. just put it in the bowl) 1 cup butternut squash 1 cup cauliflower 1/2 of a red bell pepper with seeds removed 2 Roma tomatoes 1 Carrot 1 Plum 2 Celery stalks 1 Onion 3 Garlic cloves 1 Larger grapefruit Preparation : 1) Cut each vegetable or fruit. Raw Vegan Ceviche Ingredients: 1 cup corn (Do not cut it up.com 50 .10. 3) Add juice of one large pink grapefruit. 2) Put all chopped veggies in a large bowl and add: 1/2 tsp. 4) Stir well keep covered in the fridge 4-6 hours or more. black pepper.
com 51 . nutritional yeast (Optional) 1/2 tsp.VegetarianFoodPlan. Raw Vegan Falafel Ingredients: 1 cup sunflower seeds 1 Tbsp.11. 3) Dehydrate at 145F. sesame seeds 1/2 cup corn kernels (Fresh/frozen) 1 large clove of garlic 1 small onion. 2) Mix well and form 1/4 cup balls. curry A squeeze of lemon Preparation: 1) Place all ingredients in food processor until it turns into a paste. cumin 1 tsp. ©www. dry dill 1 tsp. gently turning every two hours or so until they start to get crispy on the outside. salt 1 Tbsp. Makes about 15 balls. chopped about a cup 1/2 cup celery leaf (Or parsley/cilantro) 1 Roma tomato 1/2 cup olives 1 Tbsp.
chopped ginger 1/4 cup green onions sliced 1/2Tbsp. you might need to stick a cocktail stick in it to hold.com 52 . about 1/4 inch (1 cm) thick. Then you put some of the cabbage mix on the leaf. Do this for all the other spinach leafs until the ingredients are gone. Add the almond butter and blend at low speed to combine. Cut the Mango lenthwise into strips. ginger. Roll it up and the spinach leaf. and a few leafs of cilantro and. shredded 6 large collard green leaves or for a more mild flavor. Add some hemp seeds.nam ashoyusauce 1 cup raw almond butter 1/2 head Savoy cabbage. (You may add water if it needs to be thinner) In a bowl.VegetarianFoodPlan. lemon juice. Raw Lettuce Wraps Ingredients: 1/2 cup hemp seed 1/2 cup lemon juice 1 1/2 Tbsp. 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. basil. red chili. Place the collard leaf on a cutting board with the underside facing up. and soy sauce.12. puree the honey. a few pieces of mango. In a blender. a few sticks of carrot. The best and easiest way is to do this with you hands or a large wooden spoon. mix the almond butter dressing with the cabbage. 3) 4) 5) ©www.redchilli1Tbsp.
spices. 3) Simmer for 10 minutes. tarragon leaf 1 tsp. navy beans 1/2 large onion 4 medium carrots. and oil.VegetarianFoodPlan. unpasteurized miso paste 1 can or 15 oz. olive oil Preparation: 1) Put water. garlic powder 1 tsp. cumin seed Salt to taste 1/2 tsp. chopped 1-1/2 cups frozen peas/carrots/corn (Any or all) 1 tsp. Simple Carrot-Bean Soup Ingredients: 3 cups water 1 Tbsp. coriander 2 Tbsp. fenugreek powder 1/4 tsp. garam masala 1/2 tsp. frozen veggies.com 53 .13. Simmer for 5 minutes. 2) Add beans. and carrots into a pot. crushed red pepper 1 tsp. ©www. onion. miso paste.
garlic.14.com 54 . diced 2 cups zucchini. diced 1 cup green bell pepper.VegetarianFoodPlan. ground coriander Dash of cinnamon 3 tsp. ground black pepper 3 cups sweet potato. minced in garlic press 2 tsp. sea salt 1 tsp. ground cumin 1 tsp. Curried Vegetable and Chickpea Stew Ingredients: 2 cups onion. quartered lengthwise and sliced 1 can or 15 oz. chickpeas. curry powder 2 tsp. 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. olive oil 2 Tbsp. deseeded and diced 1 Tbsp. ©www. deseeded and diced 1 cup red bell pepper.
Serve patties on buns with lettuce and tomato or wrap in lettuce leaf and reserved onion mixture. Chickpea Burgers Ingredients: 1 large red onion. set aside. each) chickpeas or garbanzo beans. spread over cut sides of buns. cover and process until smooth. wheat germ and parsley. walnuts. split or whole romaine lettuce leaves 6 lettuce leaves Preparation: 1) 2) 3) 4) 5) 6) 7) 8) In a small bowl.com 55 . curry powder Tomato sliced 1/2 tsp. curry and pepper. Shape into six patties. Bake at 375° for 10-15 minutes or until firm.15. Add the eggs.VegetarianFoodPlan. pepper 1/3 cup vegan mayonnaise 2 tsp. 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. Place on a baking sheet coated with cooking spray. combine onion and vinaigrette. Combine mayonnaise and mustard. combine the chickpeas. Dijon mustard 6 sesame seed hamburger buns. Makes 6 servings. thinly sliced 1/4 cup fat-free red wine vinaigrette 2 cans (15 oz. In a food processor. ©www. cover and pulse until blended.
Acorn Squash with Pineapple Ingredients: 2 medium acorn. extra virgin olive oil 1/4 tsp. 5) Divide the juice. 6) E n j o y ! ©www. all spice Dash of cinnamon (Optional) Salt and pepper Preparation: 1) Preheat the oven to 350 degrees Fahrenheit. 3) Remove from the oven. reserve them to roast if you’d like.VegetarianFoodPlan. oil. all spice. allow to cool for 10 minutes. 2) Place the whole squash on a baking sheet lined with parchment paper or foil and roast for 40-45 minutes. butternut. or until tender. and pepper among the halves and use a fork to fluff and incorporate mixture into squash. then cut in half horizontally.com 56 . salt.16. or delicate squash 1/3 cup pineapple juice 1 Tbsp. 4) Scoop out the seeds.
cover and cook 1 minute longer or until heated through. ©www.) black beans. Makes 4 servings. Fold in half. top with tomato. cheese and sour cream. Add beans.com 57 .17. Spoon 1/2 cupful down the center of each tortilla. 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. salsa. Black Bean Fajitas Ingredients: 1/2 cup each julienned sweet yellow pepper and red pepper 1 cup red onions julienned 1 can (15 oz.VegetarianFoodPlan. warmed or lettuce leaf for wrap 1 medium tomato.
unpasteurized barley miso Y2 tsp. ©www. salt Y2 tsp. Raw Creamed Spinach Soup Ingredients: Y2 head spinach leaves Y2 cucumber. lemon juice 1 Tbsp.VegetarianFoodPlan. freshly cracked pepper Dash chili powder 1 Tbsp. peeled 1/4 cup water 1 avocado 1 clove garlic 1 cup tomato 1 Tbsp. cold pressed olive oil Preparation: 1) Blend all ingredients until smooth.com 58 .18.
chopped 2 Tbsp. Add washed lentils and cover mixture with water. diced 1 tsp. Add salt just before serving. Add ginger root. cumin. and turmeric and sauté until the onion is transparent.19. spinach. Kick-it-up Spicy Curry Lentils Ingredients: 12 oz. masala. fresh coriander 1 tsp. Simmer over low heat for about 25 minutes. ©www. cumin powder 1/2 tsp. Add chiles. red lentils (dry) 1 tsp.VegetarianFoodPlan. cayenne pepper 3 Anaheim chiles roasted. Add garlic. onion. turmeric 1 tsp. cored and diced 2 cups of spinach 1 cup tomatoes. garam masala 1/2 tsp. seeded. ginger root. diced and crushed 2 cloves garlic. tomatoes and coriander.com 59 . and cayenne. Makes 4 servings. minced 1 medium onion. salt Preparation: 1) 2) 3) 4) 5) 6) 7) Heat oil in skillet.
com 60 . finely minced 1-2 Tbsp. kelp flakes (Gives it a fishy flavor) Vegan mayonaise Salt and pepper to taste Preparation: 1) Mash the garbanzo beans. Mock Tuna Salad Ingredients: 1 cup garbanzo beans (Canned or pre-cooked) 1 stalk celery. 2) Add remaining ingredients and mix well.VegetarianFoodPlan.20. chopped 1/2 small onion. ©www. 3) Can have as a side dish or on vegetables or salad.
2) Dice the onion. oil. mustard.com 61 . 3) Mince the garlic. and add to the salad. * You can use other beans and it will be very tasty. pinto beans. agave nectar or honey 1/2 tsp. cooked 1 3/4 cup or 15 oz. thawed 1 large orange. balsamic vinegar 1 Tbsp. salt and pepper in a large bowl. extra virgin olive oil 1 medium red onion. Dijon mustard 2 Tbsp. black beans. Zesty 3 Bean Salad Ingredients: 1 3/4 cup or 15 oz. and roasted bell peppers and add to the bowel. rough chop the parsley. roasted bell peppers 1 clove minced garlic 1/3 cup flat leaf parsley. 5) Stir and serve chilled. diced 1 medium hothouse cucumber 15 oz.21. cooked 1 pound green peas. vinegar. garbanzo beans. ©www. roughly chopped 3 Tbsp. 4) Drain and rinse the beans and add along with the peas. dried oregano 1/2 tsp. cooked 1 3/4 cup or 15 oz. zest and juice 2 Tbsp. cucumber.VegetarianFoodPlan. dried basil Salt and pepper Preparation: 1) Whisk together the orange zest and juice.
dried basil 1/2 tsp. black pepper Salt and pepper. Check occasionally to make sure water has not completely evaporated. low in calories and fat. brimming with fiber. 1 hour or longer. diced 2 celery stalks. such as stones or residue. with the split peas quite broken down and mushy. dried parsley 1/4 tsp. packed with protein. Makes 4 to 6 servings. Ingredients: 2 cups green split peas. Heat should be low-medium. 6) Add salt and pepper to taste. Cover loosely and cook until peas are tender. and freezes well.com 62 .22. 5) The resulting soup should be thick and creamy. and bring to a simmer. dry uncooked 6 to 7 cups water or vegetable stock 1 medium-size yellow onion. dried marjoram 1 tsp. checking for any impurities. ©www. and serve hot. pressed or minced 2 carrots. diced 1 tsp. diced 2 or 3 garlic cloves. 7) Can make creamy by blending in food processor. ground mustard 1/4 tsp. to taste Preparation: 1) 2) 3) 4) Rinse split peas. Place all ingredients except salt and pepper in a soup pot.VegetarianFoodPlan. A crock pot works very well for making this soup and cook for 6-8 hours. Split Pea Soup This wonderful soup is filling. Make sure there’s enough water.
or to taste 1 lb. Add tofu to the pan with soy sauce. Squeeze lime juice and sprinkle green onion over tofu before serving. minced or in garlic press 2 Tbsp. ©www. and stir to coat. soy sauce. Garlic Ginger Tofu Ingredients: 3 Tbsp.DINNER RECIPES 1. Stir in garlic and ginger. firm tofu Preparation 1) 2) 3) : Heat oil in a wok or frying pan over medium heat.com 63 . minced maybe you can use garlic press 1 lime 1 Tbsp. Rapeseed oil 4 cloves garlic.VegetarianFoodPlan. green onion thinly sliced 1/2” ginger. Cover. and continue cooking for 20 to 30 minutes. and cook for 1 minute.
Dijon mustard 1/4 tsp. salt 1/8 tsp. add to tomato mixture.com 64 . whisking to combine. crushed and minced 1 Tbsp. or 1 pound green beans. 7 minutes or until crisp-tender. slowly add oil.2. freshly ground black pepper Garlic cloves. white wine vinegar 1/2 tsp. 4) Cut into 2-inch pieces. 3) Steam beans. covered. let stand 10 minutes. extra virgin olive oil 1/2 cup seeded chopped tomato 1 tsp chopped fresh thyme 16 oz. Steamed Green Beans with Tomato-Garlic Vinaigrette Ingredients: 1 Tbsp.VegetarianFoodPlan. 2) Stir in tomato and thyme. trimmed Preparation: 1) Combine first 5 ingredients in a medium bowl. ©www. tossing gently to coat.
fresh garlic. minced in garlic press 1/2 cup fresh shiitake mushrooms. green onions 2 tsp. 2) Fry for about 5 minutes or until browned. 3) Stir fry mushrooms. nama shoyu 3 Tbsp.com 65 .VegetarianFoodPlan. 5) Serve with or without rice. tofu. nama shoyu and ginger in water and remaining oil for several minutes. divided 1 cup whole water chestnuts. sesame oil.3. green onions. 4) Add chestnuts. fresh ginger. and sesame seeds and sauté 2-4 more minutes. drained and sliced 2 Tbsp. Rapeseed oil 2 tsp. pressed in garlic press 2 tsp. stems removed 1 cup fresh snow peas 1 cup water Preparation: 1) Heat 1 tsp. rapeseed oil in pan and add cubed tofu. garlic. cubed 1” 1 tsp. Vegetable N’ Braised Tofu Ingredients: 1 pound tofu firm silken style (Organic and non-gmo). green beans. ©www.
cleaned and dried Whole grain buns or rolls Lettuce. balsamic vinegar 2 Tbsp. and tamari. chopped basil. tomato slices. combine sun dried tomatoes and water. olive oil. garlic. onion slices.VegetarianFoodPlan. 4) Dip each mushroom in marinade and place on hot grill. 5) Serve on toasted bun with fresh vegetables on top and sun dried tomato aioli. of bragg liquid aminos 6 Portobello mushrooms. 2) Food process. 3) In a small bowl. minced garlic 1 cup vegan mayonnaise 3 Tbsp. vegan cheese as toppings. Grill for 5 minutes and flip with tongs. ©www. nama shoyu. tamari. and vegan mayonnaise. Set aside. whisk together remaining chopped basil and garlic. balsamic vinegar. Preparation: 1) Rehydrate sun dried tomatoes in warm water for 15 min. olive oil 2 Tbsp.com 66 . 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. Grill an additional 4 to 5 minutes or until tender.4. and process for 1 minute. or sun dried tomatoes in olive oil are ready to go.
onion. diced 1 3/4 cup or 15 oz. minced 1/4 . Add apple cider vinegar.com 67 . peeled and cubed Preparation: 1) 2) 3) 4) 5) 6) Strain and rinse black beans.VegetarianFoodPlan. pinch Toppings: 1 tomato. black beans 2 Tbsp. Mash.5. or blend beans and onion into a puree. food process. ©www. cayenne pepper Black pepper.1/2 tsp. Burrito of Black Beans Ingredients: 1 Tbsp. Use a leaf of lettuce or tortillas to wrap up the bean. Add spices. Prepare toppings. cubed 1 avocado. Remove from heat and cover. cumin 1 tsp. apple cider vinegar Spices: 1 clove of garlic.
thinly sliced 1/4 cup chopped fresh cilantro 1/4 cup chopped fresh parsley 1 jalapeno pepper. sea salt 1/4 tsp. olive oil 1 Tbsp. 2) To speed up the chopping process. deseeded and diced 1/3 cup red onions. ground cumin 1-2 tsp. diced 1/3 celery. 3) Cover and chill in refrigerator for 1-2 hours to allow flavors to blend. chilli powder Y2 tsp. diced Y2 cup carrots 1 cup cucumber. deseeded and diced 2 Tbsp. ground pepper Hot red pepper optional Preparation: 1) Combine all ingredients and stir well.com 68 . fresh lime juice or apple cider vinegar 1 Tbsp. ©www. garlic. put all vegetables slightly chopped in food processor and pulse until soup has reached desired chunkiness. minced 1 tsp. halved and thinly sliced 1/4 cup green onions. Garden Patch Gazpacho Ingredients: 2 cups tomato vegetable juice low sodium 1 cup tomatoes.VegetarianFoodPlan.6. diced 2/3 bell peppers and color. diced 1/4 cup radishes.
©www. ground cumin 1/4 tsp. Cut or break the tops into bite-sized florets. or until it is bright green and just tender. ground coriander 1/4 cup chopped fresh cilantro Preparation: 1) Cut off broccoli stems. 5) Place a small portion of kasha on each serving plate. Peel the stem with a sharp knife.VegetarianFoodPlan. Cover and simmer for about 10 minutes. 3) While kasha is cooking.com 69 . steam broccoli over boiling water for about 5 minutes. then slice it into 1/2-inch thick rounds. salt 1 1/2 oz. black beans. Set aside. 4) Just before you are ready to eat. tahini (Sesame seed butter) 1/2 tsp. 2) Place kasha and salt into the water in a large saucepan. 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 all the liquid has been absorbed. cooked and drained 1/2 cup roasted red pepper 2 Tbsp. combine and purée all the remaining ingredients in a food processor or blender. chili powder 1/4 tsp. sundried tomatoes in oil 1/4 cup chopped onion 1 3/4 cup or 15 oz. then top with steamed broccoli and black-bean sauce.7.
Spread the cooked vegetables over Risotto. cut into 1-inch cubes 1 Tbsp. or pasta. Schilling Garlic and Herb. cut into chunks 1 red bell pepper. or scallop) 1 onion. Zesty Tofu and Vegetables Ingredients: 2 to 3 cups cubed summer squash (Zucchini. polenta. seeded and cut into large pieces 2 cups small mushrooms 2 tomatoes. Use water in pan if you need more liquid to sauté.com 70 . cubed 1/2 pound very firm tofu.VegetarianFoodPlan. crookneck. or other seasoning mix Olive oil Risotto.8. Spike. or pasta Preparation: 1) 2) Sauté the vegetables and mix in tofu cubes. and top with fresh tomato wedges. Polenta. ©www.
ground cumin seed 1 tsp. but do not let them get brown. stirring often while you do the next few steps. black beans. and put them (including the juice) into a dish. Cut the whole tomatoes into small pieces. Drain and rinse the beans.VegetarianFoodPlan. Reduce heat to a simmer and cook for at least 30 minutes. using a can of diced tomatoes instead of the chopped whole tomatoes does not come out as well. garlic powder 1 tsp. olive oil 1 green pepper. ©www. turn down the heat on the skillet and add a little water to slow things down. Add all remaining ingredients and bring to a mild boil. basil leaf 2 tsp.com 71 . and add the green pepper and onion. coarsely chopped 1 cup onion. seasoned (or black) pepper 1 3/4 cup or 15 oz. cooked 1 3/4 cups or 15 oz. For some reason. chopped 1 cup vegetable broth 4 tsp. If the onion starts to brown too quickly. chopped 2 1/2 cups whole tomatoes.9. cooked 1 3/4 cups or 15 oz. chili powder 1 jalapeno (Optional) seeded and chopped 1 tsp. The longer you cook the chili. the more the flavors will blend (up to about an hour). white northern or pinto beans. 3 Bean Bonanza Chili Ingredients: 2 Tbsp. salt 1/2 tsp. red kidney beans. oregano 1 tsp. sugar 1/2 tsp. Cook for at least 5 minutes. Stir all of the spices into the skillet. cooked Preparation (Makes 6 servings): 1) 2) 3) 4) 5) 6) 7) 8) Heat the olive oil in a large skillet on medium heat. Garnish with fresh chopped onion and shredded cheese if desired.
10.plain yogurt and salsa Low carb tortilla Preparation: 1) Heat all ingredients together on the stove. ©www. grated 1/4 cup fresh mushrooms 1/4 cup red bell peppers 8 oz. 2) Place in tortilla and top with plain yogurt and salsa. black beans 1/4 cup green bell peppers 1/4 cup pumpkin seeds.com 72 . cooked and removed from shell 1/4 cup carrots. raw 1/4 cup fresh/frozen corn Dash of chilli powder Sea salt Topping. Spaghetti Squash Salad Ingredients: Whole Spaghetti Squash.VegetarianFoodPlan.
9) Add salt and pepper to taste. Basmati Spinach Stew Ingredients: 1 Tbsp. Canola oil 1 1/2 tsp.com 73 . cayenne pepper 1 14 oz.11. ground cumin 1/2 tsp. ground coriander 1 tsp. ground ginger 1/2 tsp. After 20 minutes of cooking the rice should be looking more or less done.VegetarianFoodPlan. package firm tofu 2 carrots. peeled and sliced into half rounds 1 10 oz. ground mustard 1 tsp. black pepper 1 tsp. ©www. cook for a while longer. If not. Add the water and coconut milk and bring to a gentle boil. package frozen spinach Salt and pepper to taste Preparation: 1) 2) 3) 4) 5) 6) Sauté carrots and spices for 3-5 minutes. can coconut milk (Don't use the "light" version) 4 cups water 1 cup basmati rice 1 16 oz. Add the basmati rice and tofu and reduce heat to simmer. 7) Add the spinach and cook for another 3-5 minutes to heat it up. Defrost the spinach and squeeze out the extra water. 8) Take the pot off the heat and let sit for 5 minutes. Cook for 10 minutes.
©www. nama shoyu. minced fresh gingerroot.VegetarianFoodPlan. 3) In the same pan. stir-fry for 2 minutes. 2) Add asparagus. divided 1 cup onions 1 lb. 6) Serve with rice. salt 1/4 tsp. stir-fry 2 minutes longer.12. sliced almonds. halved and sliced 2 green onions. salt.com 74 . agave nectar or honey 1-1/4 cups vegetable broth 4 tsp. pepper and remaining ginger in remaining oil for 7-9 minutes or until lightly browned. Add squash. 4) Stir in vegetable broth and sweetener and add to the pan. Makes 4 servings. cook and stir for 2 minutes or until thickened. sprinkle with almonds. Bring to a boil. trimmed and cut into 1-inch pieces 1 medium yellow summer squash. toasted Preparation: 1) In a large nonstick skillet or wok.) extra-firm tofu. thinly sliced 1 package (14 oz. Remove and keep warm. drained and cut into 1/2-inch cubes 1/4 tsp. 5) Add asparagus mixture and tofu. braggs amino acids 2 tsp. heat through. Remove and keep warm. stir-fry tofu. Add onions. stir-fry 1 teaspoon ginger in 1 teaspoon oil for 1 minute. divided 3 tsp. Asparagus N’ Squash Tofu Stir-Fry Ingredients: 1/2 tsp. pepper 2 cups hot cooked brown rice 2 Tbsp. canola oil. stir-fry 1 minute longer or until vegetables are crisp-tender. fresh asparagus.
seitan Preparation: 1) 2) 3) 4) Whisk together all ingredients except for the seitan. Grill over hot coals. turning once and brushing with extra marinade as desired.13. olive oil 1 lb.VegetarianFoodPlan. ©www. 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.com 75 . Add to grilled vegetables or on top of a fresh salad. Marinate the seitan in the mixture for at least 45 minutes.
Bring to a boil over medium heat.com 76 . Drain off any remaining water and stir in the tahini and soy sauce.VegetarianFoodPlan. Add 1. Reduce to a simmer and simmer until the beans are soft (depending on your beans 45 minutes to an hour).5 cups water to the beans. 3) Makes 2 -4 servings. Sesame Adzuki Beans Ingredients: 1/2 cup dry adzuki beans 1/4 cup tahini 1 Tbsp. Drain off the water and transfer the beans to a saucepan. ©www. soy sauce Water for cooking the beans Preparation: 1) 2) Soak the beans overnight in 2 cups of water.14.
great northern beans.com 77 . Taco Soup Ingredients: 1 large onion. 2) Add the other ingredients to the pot and simmer for 30-40 minutes. cilantro. black beans. chopped 1 package low sodium natural taco seasoning 2 cups whole kernel corn. undrained 1 3/4 cups or 15 oz.VegetarianFoodPlan. fresh cut of the cob 1 3/4 cups or 15 oz. ©www. undrained 1 3/4 cups or 15 oz. Makes 15 cups.15. cooked. vegan cheese) Preparation: 1) Saute the onion until soft in a large pot sprayed with nonstick cooking spray. fat free vegetarian refried beans 1 cup diced tomatoes 1 cup salsa Toppings (Avocado.
drained 1-3 tsp. 2) Heat 2 tablespoons olive oil in a nonstick skillet. olive oil 1 medium onion. 4) Set up grill for indirect grilling and preheat to medium.com 78 . red bell pepper. 5) Cook until chillies are tender and cheese is browned and bubbling. finely chopped 1/2 cup chopped fresh cilantro 1 tsp. Grilled Stuffed Chili Rellenos or Green Bell Peppers Ingredients: 6 large poblano chiles or red/green bell peppers 2 Tbsp. jalapenos. to taste Preparation: 1) Cut poblano chiles in half lengthwise to create a boat for filling and scrape out seeds.16. Add salt and pepper to taste. finely chopped 2 cloves garlic. coarsely grated Salt. and cook over medium heat until golden brown for about 4 minutes. Add onion. ©www. vegetarian baked beans. hot sauce. Makes 6 – 8 servings. about 30 to 40 minutes. Spoon the mixture into the hollowed chiles and sprinkle with remaining cheese. Arrange the chillies on the grill away from the heat.VegetarianFoodPlan. garlic. seeded and chopped 1/2 red bell pepper. 3) Remove pan from heat and stir in baked beans. to taste 12 oz. finely chopped 2 jalapenos. ground cumin 3 1/2 cups or 28 oz. hot sauce and 8 ounces of cheese. cilantro and cumin. Pepper Jack or Monterey Jack cheese or vegan cheese. to taste Freshly ground black pepper.
except the oil. ©www. cooked 1/2 cup whole wheat flour 2 slices bread. Mixture will be thick.VegetarianFoodPlan. Make veggie burgers and enjoy! 3) Makes 6 servings. garlic powder 1 tsp. black beans. Add sauteed onions and the rest of the ingredients. Black Bean Burgers Ingredients: 1/2 onion.17. approximately 1/2 inch thick and fry patties in a small amount of oil until slightly firm. mash the beans until almost smooth. onion powder 1/2 tsp. diced 1 3/4 cup or 15 oz.com 79 . In a large bowl. Form bean mixture into patties. about 3-5 minutes. adding the flour a few tablespoons at a time to combine well. crumbled 1 tsp. seasoned salt Salt and pepper to taste Oil for frying Whole grain bun or bread Preparation: 1) 2) Sautee the onions till soft.
bring to a boil. Add tomatoes. jalapeno and garlic in oil for 5 minutes or until tender.18. rinsed and drained 1-3 Tbsp. seeded and chopped 3 garlic cloves. salt 1/8 tsp. sauté the green pepper. Penne Pasta & Beans Ingredients: 3 1/2 cups crushed tomatoes 1 cup chopped red bell pepper 1/2 cup chopped onion 1 jalapeno pepper. onion. cider vinegar 1 tsp. Simmer. for 10 minutes. agave nectar 1 tsp. cannelloni beans. vinegar.com 80 . pepper 5 cups hot cooked gluten free penne pasta Preparation: 1) 2) 3) 4) In a large skillet. minced 1 Tbsp.VegetarianFoodPlan. olive oil 1 3/4 cup or 15 oz. Toss with pasta. simmer 10 minutes longer. minced fresh cilantro 1 tsp. uncovered. salt and pepper. Stir in the peas. sugar. ©www. Makes 6 servings. cilantro.
Bean Tacos Ingredients: 1 medium onion. Fold one side of tortilla over filling. for 3-5 minutes or until mixture begins to thicken. minced 1 Tbsp. cumin. salt 1/4 tsp. oregano.VegetarianFoodPlan. Garnish with avocado and chopped cilantro. chopped 2 garlic cloves. salt. dried oregano 1/2 tsp. Reduce heat. ground cumin 1 tsp. garlic powder 1/4 tsp.19. chilies and seasonings. Makes 8 servings. uncovered. warmed 1/2 cup shredded reduced-fat cheddar cheese or vegan cheddar cheese 1 large ripe avocado.) chopped green chilies 1 Tbsp. ©www. saute onion and garlic in oil until tender. chopped Preparation: 1) 2) 3) 4) 5) In a nonstick skillet. chili powder (Or purchase a natural taco seasoning to replace chilli. simmer. peeled and sliced Fresh cilantro to top. rinsed and drained 1 Y2 cup diced tomatoes Y2 cup (4 oz. Bring to a boil. tomatoes.) black beans.com 81 . garlic powder) 1 tsp. olive oil 4 cups (32 oz. Stir in the beans. Spoon about 1/2 cup off center on each tortilla. sprinkle with cheese. pepper 8 low carb tortillas (6 inches).
stir-fry tofu in oil for 2-3 minutes or until heated through. chili powder 1/2 tsp. Remove and keep warm. crushed red pepper flakes 1 package (16 oz. Curried Tofu Stir-Fry Ingredients: 1/4 cup nama shoyu sauce or Braggs Amino Acid 2 Tbsp.20. ©www. set aside. 2) In a large nonstick skillet or wok coated with cooking spray. stir-fry yellow pepper for 1 minute. 3) In the same pan.com 82 . stir-fry for 2 minutes. stir-fry 2 minutes longer. salt 1/2 tsp. 6) Serve with rice. Cook and stir for 1-2 minutes or until thickened and vegetables are crisp-tender. bring to a boil. 5) Return tofu to skillet. minced fresh ginger root 1/2 tsp. chopped 3 cups hot cooked brown rice Preparation: 1) In a small bowl. sesame oil 1 medium sweet yellow pepper. Add mushrooms and onions. peanut butter 1 can (14 oz. 4) Stir coconut milk mixture and add to skillet. cut into 1-inch pieces 4 cups shredded cabbage 4 plum tomatoes. Makes 6 servings.) firm tofu.) light coconut milk 1 cup matchstick-cut carrots 8 green onions. curry powder 1 tsp. combine the first 10 ingredients. julienned 1/2 pound sliced fresh mushrooms 1 tbsp. cornstarch 1-1/2 tsp.VegetarianFoodPlan. drained and cubed 2 tsp. honey or agave 1/2 tsp. Add cabbage and tomatoes.
black beans and seasonings.VegetarianFoodPlan. Makes 5 servings. ©www.) black beans. olive oil 2 cups pasta sauce (no high fructose corn syrup) 1 3/4 cup or(15 oz. for 5 minutes. uncovered.) shredded part-skim mozzarella cheese or vegan mozzarella cheese Preparation: 1) Cook fettuccine according to package directions. Reduce heat. in a large saucepan. uncooked vegan spinach fettuccine 1 small green pepper. 3) Stir in the pasta sauce.com 83 .21. simmer. Spinach Fettuccine with Tomato Basil Bean Sauce Ingredients: 6 oz. 4) Drain fettuccine. chopped 1 Tbsp. Bring to a boil. garlic salt Dash pepper 1/2 cup (4 oz. fennel seed 1/4 tsp. chopped 1 small onion. sauté green pepper and onion in oil until tender. 5) Top with sauce and sprinkle with mozzarella cheese. 2) Meanwhile. dried oregano 1/2 tsp. dried basil 1 tsp. rinsed and drained 2 Tbsp. minced fresh basil or 2 tsp.