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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
coconut.VegetarianFoodPlan. Banana Cherry and Sesame Ingredients: Frozen organic cherries (1/2 cup to 1 cup) 1 banana 2 Tbsp.com . ginger and blend. ground up flax seed 2 tsp. © www. Mango Delight’ Smoothie Ingredients: 1 cup organic almond milk 1 large fresh mango (peeled) or frozen 1 apple. sunflower. 2) Next add all the remaining ingredients: peeled mango. spinach. sesame seeds 1 or 2 tsp. and nuts in 2-3 cups of water first preferably. cored 2 tsp. 1 Tbsp. Marvellous Mango Ingredients: 2-3 tsp.4. flax seeds (Thickens smoothie) 2 tsp. 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. raw sunflower seeds 4-6 raw Brazil nuts or 4-8 soaked raw almonds 1 Tbsp. ground up sesame seed 6. of raw cacao powder Raw honey or agave nectar as sweetener Water/ice to blend 5. cucumber.
of your favorite dried green supplement Stevia (Optional) 10. of honey 1 tray of ice cubes Water 9.VegetarianFoodPlan. ZEN-ANANA Smoothie Ingredients: 1 large banana sliced 8 oz green tea 2 cup spinach 1 Gala or Fuji apple sliced pinch nutmeg or cinnamon © www. cacao nibs 3-4 each raw almonds AND macadamia nuts 2 tsp. Low Glycemic Chocolate-Green Smoothie Ingredients: 1 Tbsp. of cacao powder 1/2 tsp. chopped flax seeds 8. of coconut butter 1 tsp. 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. hemp seeds 3 tsp. of maca Handful of goji berries 1 tsp. frozen acai 1/3 to 1/2 cup frozen mixed berries 1-2 Tbsp.com 6 . of soaked brown flax seed 1 Tbsp. Cran-Orange Strawberry Smoothie Ingredients: 2 oranges 1 cup strawberries (Frozen or fresh) 1/3 cup unsweetened cranberries (Frozen is ok) 1 Tbsp.
or rice milk 1 Tbsp. ground flaxseed 1/4 cup soaked raw almonds 1 tsp.com 7 . organic maple syrup Add ice 13.2 cups liquid use water. soy. rice milk (less for thicker shake) 12. almond. Carob Shake Ingredients: 1 large banana 1-1/2 cup almond. raw carob powder 1 or 2 shakes of cinnamon 1 Tbsp.VegetarianFoodPlan. raisins & hemp seeds (Optional) www. cinnamon 1/4 cup pure water if blending Nuts. soaked brown flax seed (Optional) 1-2 tsp. flax meal 3 Tbsp. soy. Chocolate-Avocado DREAM Ingredients: 1/2 avocado 1 medium sized banana 4-6 dates (Sweeten to taste.11. Oat Meal Raw Food Breakfast Ingredients: 1/2-1 cup soaked oat groats (Let soak uncovered. in water over night. rinse before use) 2 apples sliced 1 banana sliced 1 Tbsp. of cacao powder 11/2 . less is better) 1 Tbsp. hemp.
+ cocoa powder Handful blueberries or strawberries Pumpkin seeds Water (As needed) Dash Stevia to sweeten ©www.com 8 1) .VegetarianFoodPlan. Favorite fruit/Y2 an apple 1/4 inch-1/2 inch raw ginger peeled Udo's. soy or hemp milk 1 Tbsp. Remember to be very careful to avoid hard pieces from the husk. maca (Optional) Young Coconut Preparation: To open young coconut use clever or chef knife.water and meat 1 cup your favorite frozen berry (Raspberry. Energizing Smoothie Ingredients: 1/2 ripe avocado 1 frozen banana 1 young coconut. Vegan Green Chocolate Shake Ingredients: Almond milk vanilla unsweetened 1-2 fresh kale leaves Almond butter 1 Tbsp. Green Pome-berry Smoothie Ingredients: 1 medium sized banana 6-8oz (1 cup) frozen blueberries 1/2 cup pomegranate juice 1/2 cup almond. soaked flaxseed 4-6 chucks pineapple (Fresh or frozen) 1-2 cup organic spinach (Fresh or frozen) 15. 2) Scoop out coconut meat and place in blender. blueberry) Dash of Stevia to taste Dash cinnamon 1 Tsp. flax oil or substitute with Y2 avocado if no oil Couple dashes of cinnamon 1 tsp. rice. strawberry. then dump coconut water into blender. 16.14.
VegetarianFoodPlan. 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. 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.com 9 .17. rice or almond milk Add ice if desired 19. of ginger root powder or 1/4 inch fresh peeled ginger 1 Tbsp. of spirulina or SuperGreens powder Add water/ice 18. 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. 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. Green Machine Smoothie Ingredients: 3-5 leaves of kale 1 kiwi 1 avocado 2 Tbsp. of flaxseed oil 1/4 tsp. soy.
DESSERT RECIPES 1. 5) Now add to dry ingredients and fold in carob chips. 2) Spray baking pan with cooking spray. cloves. 2) Spray cookie sheet with cooking spray.VegetarianFoodPlan. Makes 48 cookies 2. arrowroot and apple juice concentrate in large bowl. baking powder 1 cup applesauce (Optional unsweetened version) 4 oz agave nectar 2 tsp. ground cloves 2 cups rolled oats 1/4 cup Maranta Starch or “Arrow Root” (Use instead of cornstarch to thicken) 1 cup applesauce (Optional unsweetened version) Preparation: 1) Preheat oven to 350 degrees. 5) Spread batter evenly into sprayed pan. 7) Moisten your fork if it begins to stick to batter. of batter onto cookie sheet and flatten with fork. Chocolate Chip Vegan Cookies Ingredients: 3 cups whole-wheat flour 1 tsp.com 10 . Blueberry Squares Ingredients: 4 cups fresh blueberries or berry of your choice 2 tsp. 8) Bake about 12 minutes or until golden. 6) Place a Tbsp. 3) Stir flour and baking powder in large bowl 4) In separate bowl stir well and combine applesauce. 3) Using blender or food processor grind oats to coarse powder texture. 7) Allow treat to cool down then cut into squares and serve! ©www. 4) Processed oats with berries. alcohol free vanilla extract (Trader Joe’s has alcohol free) 8 oz/1 cup unsweetened carob chips 1/4 cup chopped walnuts or pecans 1/4 cup sunflower seeds Preparation: 1) Preheat oven to 350 degrees. ground cinnamon 1 tsp. cinnamon. 6) Bake about 30 minutes or until lightly browned on edges. walnuts and seeds. agave nectar and vanilla.
7) Remove pie from oven and cover with aluminium foil for 10 minutes before removing from pan. baking soda 1 tsp. 5) Mix in the flax seed. nutmeg 1 tsp. fine grain sea salt 1 tsp. cinnamon 1/2 tsp. ground flax seed. slightly warm. ripe bananas. 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) Pour batter into oiled pan and bake for 45-50 minutes. 4. finely shredded & unsweetened 3 large. well mashed (about 1 1/2 cups) 1 tsp.can do gluten free 1/3 cup coconut. do not cook 2/3 cup almond meal 1/4 teaspoon cardamom 1/4 tsp. vanilla extract 1/4 cup coconut oil or olive oil. baking powder 6-7 ounces chocolate chips or dark chocolate bar chopped or unsweetened carob www.3. mixed with 2 Tbsp. ground cloves 1/4 tsp.VegetarianFoodPlan. baking soda. cinnamon 1/2 tsp. water until smooth Preparation: 1) Pre-heat oven to 350 degrees 2) Lightly oil a 9 inch pan with vegetable oil 3) Combine the flour. 4) Stir in the apple juice concentrate. applesauce. alcohol free vanilla extract (Trader Joe’s has Alcohol Free FYI) 2 Tbsp. baking powder 1 Tbsp. and vanilla to the dry ingredients and mix until combined. all-spice 1/2 tsp. Chocolate Oatmeal Chai Cookie Recipe Ingredients: 2 cups rolled oats. baking powder and spice in a large mixing bowl. oats.com 11 .
shredded coconut. 2) Line two baking sheets with parchment paper. salt. racks in the top third. each about 2 teaspoons in size.12 minutes or until the cookies are golden on top and bottom.VegetarianFoodPlan. one level tablespoonful at a time. Carrot Ginger Oatmeal Cookie Recipe Ingredients: 1 cup whole wheat pastry flour 1 tsp. an inch apart. 5) In a separate smaller bowl use a whisk to combine the maple syrup.don't go too far or you'll end up with almond butter. onto a parchment lined baking sheet. raisins and oats. cardamom. cinnamon. 7) Drop onto prepared baking sheets. salt. wheat germ. vanilla extract.You can make your own almond meal by pulsing almonds in a food processor until it is the texture of sand . ground cloves. Set aside. baking powder. 3) In a large bowl whisk together the flour. 8) Bake in the top 1/3 of the oven for 10 . and ginger.com 12 . ©www. 5) Add the dry ingredients to the wet ingredients and stir until combined. 3) In a large bowl combine the bananas. 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. warmed until just melted 1 tsp. 8) Bake for 12 .14 minutes or until turning brown on the bottom. 4) In another bowl whisk together the oats. coconut oil. 6) Add this to the flour mixture and stir until just combined. Makes about 3 dozen bite-sized cookies. 2) To make almond meal.Preparation: 1) Preheat oven to 350 degrees. and baking powder. fine grain sea salt 1 cup rolled oats 2/3 cup chopped walnuts 1 cup shredded carrots 1/2 cup real maple syrup. leaving about 2 inches between each cookie. almond meal. and coconut oil. baking powder Scant 1/2 tsp. 5. 4) Add the nuts and carrots. room temperature 1/2 cup unrefined (fragrant) coconut oil. 6) Fold in the chocolate/carob.
maybe 11 minutes . give one more quick stir. www. Stir until combined.Makes about 2 1/2 dozen cookies. just a stroke or two. vanilla extract Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Preheat oven to 350F degrees. 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. Pour the flour mixture over the peanut butter mixture and stir until barely combined . so if you're set on doing criss-crosses.still a bit dusty looking. maple syrup. Press down on each one gently with the back of a fork. Now drop by heaping tablespoonfuls onto parchment-lined baking sheets. baking soda 3/4 tsp. In a separate larger bowl combine the peanut butter. and salt. spelt flour. It's a loose batter.but don't over bake or they will be dry. olive oil. and vanilla. Place racks in the top third.com 13 . or unbleached all-purpose flour 1 tsp. 6.3 dozen cookies.VegetarianFoodPlan. go ahead and chill the batter for an hour or so before this step. baking soda. Let cool five minutes and transfer to a cooling rack. 9) 10) Make 2 . Organic Peanut Butter Cookies Ingredients: 2 cups whole wheat pastry flour. Let sit for five minutes. In a medium mixing bowl combine the flour. Bake for 10.
2) Pour the pudding into bowls and add your desired toppings. carob powder 3 Tbsp. Ingredients: 1 cup raw cashews 3 Tbsp. or crumble some graham crackers on top. ©www. cacao powder 1 Tbsp. 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.com 14 . a slice of apricot or whipped cream.VegetarianFoodPlan. Dark Chocolaty Chocolate Pudding Make a rich and creamy vegan chocolate mousse from tofu! Garnish with fresh strawberries.7. red seedless grapes.
VegetarianFoodPlan. 6) Transfer to a greased 13x9x2 pan. allspice. ground cinnamon 1/4 cup raisins 1 Y2 tsp.com 15 . 8) Cool on a counter for 30 min and then frost with cream cheese frosting © www. allspice Y2 tsp. 7) Bake for 40-50 min at 350F until a toothpick inserted into the middle of the cake comes out clean.8. and salt. Peter Rabbit Carrot Cake Ingredients: 2 cups spelt flour or whole wheat flour 2 tsp. 3) Preheat the oven to 350F. salt 2 cup grated carrots 1 cup almond milk 1 1/2 cup applesauce 1 cup maple syrup. baking powder 1 1/2 tsp. I use a food processor instead of grating them by hand. 2) Grate the carrots. baking soda. ground cloves 1 tsp. mix all dry ingredients together in a mixing bowl: flour. Mix until "just mixed. Grade B (vegan) or 1 cup honey (Vegetarian) 1/2 cup crushed walnuts (Optional) Preparation: 1) First. baking powder. baking soda 2 tsp." 5) Mix in the walnuts. cloves. cinnamon. 4) Combine the carrots and the rest of the ingredients except for the walnuts to the flour mixture.
about 40-45 minutes. baking powder. 5) Add blueberries and use a spoon or spatula to ensure they are coated with the flour mixture. baking soda (Non-aluminum) 1/2 tsp. 3) In a large bowl. 2) Wipe a 9x5-inch loaf pan with oil. combine the flour. almond milk. 6) Add the banana mixture and gently mix until just combined. salt 1 cup (240 ml) blueberries Preparation: 1) Preheat oven to 350F. 8) Bake until a knife inserted in the center comes out clean. Stir well to combine. orange juice.9. © www. mash the bananas and add orange zest. and agave nectar. orange zest 1 Tbsp. 4) In a separate bowl. 7) Spread the mixture evenly in the prepared pan. and salt. soda. baking powder 3/4 tsp.VegetarianFoodPlan. 9) Allow to cool before cutting and serving.com 16 . Blue Banana Bread Ingredients: 3 large over-ripe bananas 1 tsp. orange juice 1/3 cup vanilla almond milk (Or apple sauce) 1/2 cup agave nectar 2 cups whole wheat flour 3/4 tsp.
7) At this point.10. Super Yummy Low-Fat Whole Wheat Oatmeal Raisin Cookie Ingredients: 1/4 tsp. cinnamon. remove from cookie tray and cool on a rack. of salt (Optional) 1/2 tsp.VegetarianFoodPlan. raisins and nuts and mix well into the dough. 4) In a mixing bowl. Stir to blend together. www. olive oil or 1 Tbsp. This dough will be very slightly sticky. 6) Add in the flour mixture and beat on medium until a semi-stiff dough forms. of baking soda 1/4 cup pecans. chopped 2 Tbsp. of vanilla essence 1/4 cup raisins Preparation: 1) Preheat oven to 350F. cloves 1/2 tsp. baking soda into the flour and oatmeal in a bowl. 3) Sift the salt. beat olive oil (and/or milk) together with the vegan sugar. 2) Prepare a cookie sheet either with non-stick spray or a parchment paper.1/2 cup of sugar 1/4 cup of unsweetened applesauce 3/4 tsp.com 17 . arrowroot flour (As substitute for 1 egg) 3/4 cup of whole wheat flour 3/4 cup of dry oats 2 Tbsp. oil + 1 Tbsp of Almond Milk 1/3 . 9) Flatten to about 3/4 and keep it thick. 5) Add in applesauce and egg substitute and beat well. add the vanilla essence. 12) Eat when nice a warm and chewy. 10) Bake in the center of oven for about 10-12 minutes. 8) Drop by tablespoonful about 3 to a row. of ground cinnamon 1/8 teaspoon nutmeg 1/4 tsp. 11) When it’s done.
pure maple syrup Egg replacer equivalent of 2 eggs 1/2 tsp. Leave to cool and enjoy! 5) 6) 7) 8) ©www.VegetarianFoodPlan. Use a hand blender to blend the oats into a powder/flour. your better off slightly undercooking them and having a slightly soft middle. Low-fat Wheat-free Carob Brownies Ingredients: 1/3 cup brown rice flour 2/3 cup porridge oats 4 Tbsp. 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. 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. You may need to adjust wet/dry ingredients to achieve the correct texture. Don’t over cook.11. tahini Preparation: 1) 2) 3) 4) Pre-heat oven to 350°. Add all the other ingredients and mix well.com 18 .
pecans. shredded (Unsweetened) Y2 cup quick oats 1 Tbsp. Place all ingredients in a food processor. Hold back a little coconut for coating the macaroons. sweetener (dates or maple syrup) and carob in a food processor or blender until smooth and creamy. agave nectar Pinch of salt Preparation: 1) 2) 3) 4) Remove the pits from dates. almond butter 2 Tbsp.12.com 19 . sliced strawberries Preparation: 1) Process avocado. Raw Carob pudding Ingredients: 2 medium ripe avocados 1 Y2 cup dates or 1 cup maple syrup If using dates add a little orange juice when blending 1/2 cup raw carob powder Toppings.raspberries. Roll into balls and lightly roll in shredded coconut. 13.VegetarianFoodPlan. ©www. Raw Banana Macaroons Ingredients: 1 cup medjool dates 1 banana 1/2 cup coconut. and process until only slightly chunky.
mint. Once smooth.com 20 . remove from food processor by tablespoon-sized blobs and flatten into cookie-ish rounds.VegetarianFoodPlan. 2) Add walnuts. cinnamon Y2 tsp. cacao nibs Preparation: 1) Place dates in food processor and mix until 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. © www. add cacao nibs and blend just until nibs are well distributed. Raw "Chocolate Mint" Cookies Ingredients: 2 Y2 cups raw walnuts 2-3 fresh mint leaves. again until smooth. 3) After ingredients are mixed. 3) Shape into balls and enjoy! 15. salt 1 Y2 Tbsp. Speedy Raw Cookies Ingredients: 3/4 cup raw walnuts. cinnamon. shredded 12 dates (Medjool are best) Y2-3/4 tsp. but not liquid) 2 Tbsp. salt and coconut oil and mix it all up.14. 2) If you can't get the mixture to hold together. 4) Refrigerate before eating. Makes approximately 15 cookies. add a few more raisins and a tablespoon of water. raw coconut oil (It's best if it's very soft.
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.16. Pour on top of crust and decorate with fresh. © www. Blend the almonds and honey until finely chopped.VegetarianFoodPlan. honey. blueberries. and fresh coconut butter (if using) until smooth. Spoon into a serving dish and pack down well. fresh coconut butter (Optional) For Garnish: fresh strawberries. sliced Preparation: Crust 1) 2) Topping 1) 2) Blend the walnuts.com 21 .
VegetarianFoodPlan. 18. Sort of "knead" in the chopped pecans until they're well distributed. Remove from food processor and place the mixture in a medium-sized bowl or onto the counter. made into a smooth "pecan butter" (Your food processor can do this) 30 medjool dates.17." coconut. Process until everything is well mixed. ©www. process dates until smooth (or as close to smooth as you can get). Add the "pecan butter. pitted 1 1/2 cup shredded. chopped Preparation: 1) 2) 3) 4) 5) 6) 7) In food processor. cinnamon 1/2 cup pecans. Raw Chocolate Pudding Ingredients: Meat of 2 coconuts or coconut butter 10 cashews 6 dates 4 Tbsp. and cinnamon. salt 1 tsp. raw cacao powder 1/4 tsp. dried coconut 1/2 tsp. Raw Pecan Pie Tart Ingredients: 2 cups pecans. Store covered in the fridge until ready to eat. salt.com 22 . cinnamon Water Preparation: 1) Blend all the ingredients until smooth. Press the pecan mix into a 9x9 or 8x8 inch glass pan.
whole and peeled 2 apples. orange peel. and apples in a food processor until they are finely chopped. peeled and seeded) 1 banana 1-2 tsp. 2) When all ingredients are finely processed. Orange Almond Cookies Ingredients: 4 cups raw almonds. Papaya Banana Pudding Ingredients: 1 cup papaya chunks (About Y2 a Hawaiian papaya. cored Preparation: 1) Blend the almonds.19. ©www. use a spatula to spread cookie mixture onto a dehydrator tray OR shape into balls and eat as is. raw tahini Preparation: 1) Blend all ingredients until smooth and it’s ready to eat! 20.VegetarianFoodPlan. soaked overnight 2 cups raisins Y2 cup orange peel 2 medium oranges. sea salt.com 23 . oranges. raisins.
cumin Lettuce leaf – Romaine/Collard Green Preparation: 1) In a food processor combine and blend almonds.VegetarianFoodPlan. 2) Reduce heat and simmer for 5-10 minutes or until oats have reach your desired texture.com 24 . Remove from heat and let cool. 3) Optional. 2. Raw Scramble Ingredients: 1 cup almonds (Soaked overnight in water) 1/2 cup sunflower seeds 1/4 salt Y2 cup of water 2 Tbsp. cilantro.do not heat oats. * You can eat by itself or in a lettuce leaf. and green onions. Oatmeal Ingredients: 3 cups water 2 cups old fashioned oatmeal 1/2 cup raisins Preparation: 1) Bring water to a boil and add oatmeal. This keeps the fiber structure intact and helps the digestive system. sunflower seeds.BREAKFAST RECIPES 1. salt and water. The leaf will give the dish more crunch and texture. ©www. green onions 1/4 cup cilantro Y2 cup tomatoes. 2) Pour into bowl and fold in chopped tomatoes. 4) Place in water the night before and then prepare yoru breakfast the following morning as if they are cooked. chopped Dash of cayenne 1/4 tsp.
alcohol free vanilla. agave nectar and Stevia. 4) If you don’t have a dehydrator. ©www. 3) Process all ingredients except raspberries for 10-15 seconds. Stevia or honey. 4) Add raspberries. cinnamon.com 25 . 2) Add raisins. place in the oven on the lowest temperature possible and leave the oven open a crack or on the lowest setting until dry or about 24 hours. you can add more agave. of alcohol free vanilla 1 tsp. of cinnamon 2/3 cup shredded coconut (Unsweetened) 1 tsp. or until ingredients are slightly mixed but still chunky. If you would like it sweeter. and blend once more about 10-15 seconds. and essential fiber. 5) Continue to add sweetener to taste. just place it on the tray in small chunky pieces. Good For You Granola Ingredients: 4 cups of soaked sunflower seeds 1 cup of soaked flax seeds 2/3 cups of raisins 1 tsp. minerals. 3) If your dehydrator has a heating gauge. salt. turn it no higher than 105 degrees so not to destroy the vitamins.VegetarianFoodPlan. 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. To dry granola: 1) Take the chunky mixture and drop it on dehydrator trays. 2) You don’t need to smooth it out. of salt 2 Tbsp.3.
Store in a covered container in the refrigerator. Eat with fresh fruit and non-dairy milk. Shake well before using. chopped sesame seeds 1 oz. Cover and blend on high until rice is pulverized. Store in an air-tight container. agave nectar. vanilla Preparation: 1) 2) 3) 4) In a blender place rice. 5.VegetarianFoodPlan. Rice Milk Recipe Ingredients: 1 cup cooked brown rice 1 oz. rolled rye Preparation: 1) 2) 3) 4) 5) Combine all ingredients in a large wide bowl. Fold in ingredients with a large spoon to mix. agave nectar 32 oz. rolled wheat 8 oz. Muesli Recipe Ingredients: 1 oz.com 26 . chopped walnuts 5 oz. chopped dried apples 1/2 cup shredded coconut 5 oz.4. ©www. rolled oats 8 oz. Refrigerate if you have the space. raisins 8 oz. vanilla and water. water 1 tsp.
Cashew Milk Recipe Ingredients: 1/2 cup raw cashew pieces 3 Tbsp. only creamy. * 1 serving is approximately 1 cup. 3) Cashew milk will last about 5 days covered in the refrigerator.com 27 . 2) Cover and blend on high until cashews are pulverized and there are not chunks of cashew. vanilla Dash of salt to bring out the flavors Preparation: 1) Place cashews. ©www. 4) Shake well before using.VegetarianFoodPlan. vanilla and water in high powered blender. water 1 tsp. agave nectar 32 oz. agave nectar.6.
7. Sweet Tofu Rice Pudding Ingredients: 1 cup organic brown rice, short or long 1 1/2 cups water 1 Tbsp. coconut oil 1 tsp. salt 1 cup chopped fresh/ frozen blueberries 1 1/2 cup So Delicious Coconut yogurt 1/4 cup agave nectar 1 cup tofu, firm, cut into cubes 3 Tbsp. pecans 1 tsp. cinnamon 1/4 teaspoon nutmeg 1/2 tsp. vanilla extract Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Place rice, coconut oil, slat and water in pan and bring to a boil. Lower the heat and simmer rice for 30 minutes, or until rice is soft. Make sure the rice does not dry out and burn. Fold in the tofu with 1/3 cup of coconut yogurt and cover lid. Allow to cook on medium heat for 5 minutes. Add the vanilla extract, cinnamon, cashews and agave or maple syrup. Cover with lid and allow to sit for ten minutes. Serve warm in bowl and top with fresh blueberries or fruit of your choice.
8. Apple Cinnamon Quinoa Ingredients: 1/2 cup quinoa, rinsed thoroughly, uncooked 1-1/2 cups unsweetened Almond milk 2 Tbsp. raisins 1 apple, cored and chopped 1 tsp. ground cinnamon 1-2 tsp. lemon juice 1/4 tsp. vanilla extract Preparation: 1) To thoroughly rinse quinoa, cover it with water in a mixing bowl, then rub it between the palms of your hands. Pour off the cloudy liquid through a strainer and then repeat the process two or three more times, until the rinse liquid remains clear. In a medium-sized saucepan, combine the rinsed and drained quinoa with almond milk. Bring to a slow simmer, then cover and cook for about 15 minutes until the quinoa is tender. In the blender place apple, raisins, cinnamon, vanilla extract, and lemon juice and puree. Put it in pot with quinoa and let it simmer for 5-15 minutes. Serve warm or chilled.
2) 3) 4) 5) 6)
Makes about 3 cups.
9. Quickie Breakfast Ingredients: 2 to 3 medium dried figs 1/4 cup raisins 1 medium apple 1 cup quick rolled oats 3 cups vanilla almond milk 1/4 tsp. cinnamon Dash of nutmeg Preparation: 1) 2) 3) 4) In a food processor, chop the apricot halves, figs, and raisins. Cut and core the apple and then add it to the dried fruit in the food processor. Chop fine. Transfer the fruit mixture to a medium-sized saucepan and add the remaining ingredients. 5) Simmer slowly, stirring occasionally, for about 5 minutes, or until thickened. Makes 4 servings.
10. Veggie Tofu Scramble Ingredients: 1/2 cup chopped celery 1/2 cup minced onion 1/2 cup chopped bell pepper 1 cup zucchini 1 cup chopped kale 1 1/2 tsp. chilli powder 1 tsp. cumin 16 oz. low-fat tofu, drained and crumbled 1/2 Tbsp. Himalayan salt 1/2 cup vegetable broth 1/4 tsp. pepper Preparation: 1) Heat 1/4 cup of vegetable broth, celery, onion, bell pepper, and zucchini in a skillet over medium-high heat. 2) Cook until softened. Add the remaining vegetable broth, kale, and spices. 3) Cover the pan and cook until the kale is wilted. 4) Add the crumbled tofu. Cook until firm and lightly browned. 5) Add the salt, pepper. 11. Couscous Breakfast Ingredients: 2 cups hot Almond milk 2 cups dry couscous 1/3 cup raisins, soaked in water and drained 1/3 cup dried apricots 6 pecans, raw honey, to taste (Or use agave nectar) Preparation: 1) Bring the almond milk to a boil on the stove. 2) Add the couscous to the hot almond milk and let stand 5 minutes. 3) Stir in raisins, pecans, and honey/agave nectar to taste. * A serving size is 1/3-1/2 cup cooked.
Add the nutritional yeast. diced Y2 onion. 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. low sodium tamari or nama shoyu sauce. turmeric 2 tsp. turmeric. Add the vegetables and stir-fry until they are tender. Hearty Tofu Scramble Ingredients: l lb. ©www.VegetarianFoodPlan. black pepper Y2 bell pepper. With a fork.more if preferable 1/8 tsp. In a frying pan. nutritional yeast Y2 tsp. firm tofu (Non-gmo. organic) 1 medium tomato 2 Tbsp. diced 1 Tbsp. Makes 4 servings. cayenne pepper 1/8 tsp.com 32 . tamari/soy sauce. Rapeseed oil (or other mild-flavored oil) Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Drain the tofu. Sauté until the pieces are brown and crispy. cayenne and pepper. Add the tofu mixture and stir-fry until the tofu is heated through.12.
tomatoes. minced garlic 1 can black-eyed peas. garlic.com 33 . hot pepper (Jalepeno) 1 large green pepper. and peppers in vegetable broth until soft. 6) Serve as is or with extra salsa. nama shoyu and 1/4 cup water 1 package of whole wheat tortillas Preparation: 1) In a nonstick pan. 4) Stir in salsa and simmer for 5 minutes more. diced small 1/4 cup salsa 1/4 cup vegetable broth or 1 Tbsp. 3) Stir occasionally to keep from burning. Breakfast Black Eyed Peas Ingredients: 1/2 large red onion.VegetarianFoodPlan. 5) Warm tortillas and roll up some of the black-eyed peas mixture into each one. drained 2-3 Roma tomatoes. saute the onion. chopped 1 tsp.13. chopped 1/2 tsp. 2) Stir in black-eyed peas and cook on medium heat until vegetables are cooked through. ©www. chopped 1/2 yellow pepper.
and water. Saute until fully incorporated into tofu mixture and warmed thoroughly. and spices. tamari . Roll it up like a burrito. Add spaghetti squash salad. cumin. turmeric 1 clove fresh garlic. Add salsa. South Western Breakfast Burrito Ingredients: 1-2 low carb tortillas 1/3.14. crumbled 1 Tbsp. chopped onion Spaghetti squash salad Salsa Dash of nutritional yeast Preparation: 1) 2) 3) 4) 5) 6) 7) 8) 9) 10) Sauté garlic and onions in a little broth. Add crumbled tofu. crushed 3 Tbsp. ©www. Saute until lightly browned. paprika.com 34 . or you can serve it on the top. Enjoy!! Makes 1 serving. Spoon the scrambled tofu/squash mixture in a line down the center of the tortilla.VegetarianFoodPlan. nama shoyu or tamari (Adds salty flavor) Dash of cayenne. Sprinkle with nutritional yeast.1/2 cup firm tofu. Warm the tortillas.
3) Take the warmed tortillas and place each one flat on a separate plate. diced 3 Tbsp. or top the beans with the salsa and place the plates in a microwave oven and heat for 1 to 2 minutes on high. Makes 2 servings. vegan cheese 4 Tbsp. can of black beans 2 fat free/low fat flour tortillas 1 cup of salsa Diced green chillies 2 Tbsp. tomatoes. 6) Top the salsa with the scrambled egg whites or scrambled tofu.15. spreading out the beans to cover the whole tortilla. 4) Cover each tortilla with the black beans. 2) Warm tortillas in oven using a very low temperature so that the tortillas warm all the way through and are still soft (not until they dry out and become crunchy).com 35 . Huevos Rancheros Ingredients: 6 egg whites OR enough scrambled tofu mix to serve two 1 15oz. ©www. onions. 5) Top the beans with salsa that you've either warmed upon the stove top.VegetarianFoodPlan. diced Preparation: 1) Warm the beans and separately scramble the egg whites or tofu mix in a non stick pan.
com 36 .VegetarianFoodPlan. Or make one serving by boiling 1/4 cup of cereal. measure 2 cups of cereal to 5 cups of water. 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. 3) You can store leftovers in the refrigerator.16. nutmeg. cinnamon. ©www. 5) Add chopped apple. 2) When ready to cook. 4) Warm up when you want. and raisins and almond milk.
6) This is also really good with dried apricots or with fresh chopped apples.VegetarianFoodPlan. 2) In the AM.17. the soy milk and 3 cups water and bring to a simmer on the stove. ©www. 3) Add the dried fruit. Makes 3-4 servings.com 37 . 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. put grains and cinnamon in a large bowl or pot. cover and let set overnight. add water 1 inch above grains. 5) Remove from heat and let stand covered for 5 minutes. strain water off grains. 4) Reduce to a bare simmer and stir occasionally for 10 minutes or so. Winter Grain Cereal Ingredients: 2/3 cups steel cut oats 1/3 cup pearl barley 2 Tbsp.
com 38 . Try to use a cover to steam the pancakes as much as fry them.18. vanilla Dash of salt 2 tsp. Serve with fat free maple syrup. jam or jelly. Fry in a non-stick pan sprayed with Pam. 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. fat substitute (Sunsweet Lighter Bake) 1 to 2 cups Almond milk 1 cup blueberries Powdered cinnamon for topping while cooking Preparation: 1) 2) 3) 4) 5) 6) Just put all the ingredients in a food processor. except for the Cinnamon and blueberries.VegetarianFoodPlan. or they will tend to stick. Reduce the heat as you do subsequent batches. as it reduces the amount of Pam you need to fry them. ©www.
blackstrap molasses or raw honey Currants or raisins to taste Preparation: 1) 2) 3) 4) Rinse the grains. Makes 1 large serving OR 2 small servings. cinnamon. ©www.VegetarianFoodPlan. 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.com 39 . or yeast. Variations – try adding vanilla.19. Add the oats and fruit and simmer for another 15 minutes. nut. Boil and then simmer the quinoa in water and mollasses for ten minutes.
In a large bowl. Press the dough into the baking dish. 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. sunflower seeds. combine almond flour. 7) Bake at 350° for 20 minutes. combine grapeseed oil. pumpkin seeds. Stir dry ingredients into wet. Grease an 8x8 baking dish with grapeseed oil. Mix in coconut.20. salt and baking soda. agave and vanilla. almond slivers and raisins. ©www.com 40 . 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. 8) Serve. wetting your hands with water to help pat the dough down evenly. Makes 12-16 bars.
julienned 1 medium jicama. 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 1/3 cup sunflower seeds. flat-leaf parsley 1 Tbsp. fresh tarragon. cut into 1/4 “ slices 1 medium orange bell pepper.VegetarianFoodPlan. cut into 1/4 “ slices in a diagonal 1 large hothouse cucumber. flaxseed oil 2 large ripe avocados 1 cup non-fat plain yogurt 1 medium shallot 2 Tbsp. ©www.LUNCH RECIPES 1. raw Dressing: 2 Tbsp. cut into 1/4 “ slices 1 medium red bell pepper. Rainbow Salad Ingredients: 1 medium red onion 1 medium green bell pepper. 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 medium yellow squash or zucchini. cut into 1/4 “ slices 2 medium Belgian endive.com 41 . chopped optional 3 Tbsp.
and thinly slice the Granny Smith apple. Stir in the garlic. freshly squeezed orange juice 1 Tbsp. Bake the tofu and marinade for 40 minutes. 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. Roll up the rice paper to form a tight bundle. Toss the apple slices with the remaining tablespoon of orange juice to keep them from browning. or until softened. minced ginger A pinch of cayenne 1 Granny Smith apple 9 (8-inch diameter) dried rice paper wrappers 18 fresh cilantro stems 1 cup finely shredded Napa cabbage 1 bunch scallions. Serve or pack each roll wrapped in a lettuce leaf (this will keep the spring roll from sticking to the plate). and cayenne. ginger. then turn the tofu block on its side and cut into thirds again.com 42 . Cut the tofu into three slices lengthwise. sliced 9 large leaf or butterhead lettuce leaves. Peel. then turn the slices over and let sit for another 30 minutes. 2 sprigs of cilantro. Dip one of the wrappers in a wide bowl filled with warm water for 15 seconds. Put another plate on top and weigh it down with something heavy. soy sauce 1 Tbsp. folding in the sides along the way. If packing for later. minced 1 Tbsp. making nine equal slices.2. cover the rolls with a damp paper towel and some plastic wrap to keep them from drying out. Transfer to a dry work surface and pat dry. Place the slices in an 8×8-inch baking dish and pour the marinade over the top. Set aside to cool. Press the tofu for 30 minutes. soy sauce. and canola oil. 4) 5) 6) 7) ©www. Tofu Apple Spring Rolls The Wonders of Rice Paper: Rice paper wrappers are a fantastic alternative to bread for the gluten-intolerant. core. Make a marinade by whisking together 3 tablespoons of the orange juice. Preheat the oven to 375°F.VegetarianFoodPlan. the mirin. Ingredients: 1 pound firm tofu 4 Tbsp. Let the tofu sit for 30 minutes. until it is golden brown and the marinade is absorbed. and scallions in a mound just below the center of the wrapper. Arrange a slice of tofu along with some apple slices. mirin (Sweet Japanese cooking wine) 1 Tbsp. canola oil 2 garlic cloves. Look for them in packages at Asian markets. some Napa cabbage.
Remove pan from the oven and set aside. then arrange them cut side up. red pepper flakes (Optional) 2 cups fresh whole basil leaves (one 2 oz. 2) Arrange the cut tomatoes on a large (10×16-inch) baking sheet. 4) Blend the soup in batches in the blender. extra virgin olive oil 1 Tbsp. chopped 1 large garlic clove. sea salt 1/2 a medium onion. 5) Serve piping hot. cut in half lengthwise (About 35) 1/4 cup plus 1 Tbsp.com 43 . Add the basil.VegetarianFoodPlan. Drizzle the tomatoes with 1/4 cup olive oil and sprinkle with salt. about 10 minutes. bag) 1/2 tsp. minced 1 tsp. thyme. depending on the strength of your blender). ©www. Add garlic and pepper flakes and sauté for one more minute. 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). 3) Warm the rest of the olive oil in a large saucepan over medium heat. Carefully pour in all the tomatoes and their juices. Add the onion and sauté until soft and slightly golden. Place in oven and roast the tomatoes for 50 minutes. they should fill the pan completely. dried thyme Preparation: 1) Preheat the oven to 400°F. Remove from heat and allow to cool slightly. 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. with crackers or chunks of store-bought artisan-style bread. Toss with your hands until the tomatoes are evenly coated with oil.3.
or crimson are all fine here. just not red) 1 cup dried. When the oil is hot. and cayenne and sauté. dried thyme 1/2 tsp. Chili Con "Carne" Ingredients: 1/2 cup dried black beans 1/2 cup dried pinto beans 1/2 cup dried navy beans 1 Tbsp. Add 5 cups of boiling water and stir until everything is combined and there are no lumps of tomato paste. beef-style texturized vegan protein (TVP) 1 (6-ounce) can salt-free tomato paste 1 tsp. and navy beans in a mixing bowl. thyme. and tomato paste. Add the garlic. paprika. Rinse and drain the beans. sea salt (Or to taste) Freshly ground black pepper Preparation: 1) Combine the black beans. for another 2 minutes. Let the beans soak for several hours or overnight. then cover with a generous amount of water. ground cumin 1 1/2 tsp.5 to 3 quarts) slow cooker. 4) Cover the slow cooker and cook on high for 5 hours or on low for 8 hours. 3) Scrape the onion and spice mixture into the insert of a medium-size (2. pinto beans. TVP. 2) Heat the olive oil in a skillet over medium-high heat.VegetarianFoodPlan. until the beans are tender. brown. finely chopped 1/2 a green or red bell pepper. sage. about 5 minutes. stir in the salt and pepper to taste and serve hot. 5) When the chili is done. extra virgin olive oil 1 onion. dried sage 1 tsp. give the chilli a stir or two during the day to ensure even cooking.4. or until the garlic is soft and the spices are fragrant. paprika 1/2 tsp. ©www. Drain the dry beans and add them to the slow cooker along with the lentils.com 44 . stirring constantly. chopped 1 garlic clove. dried oregano A pinch of cayenne 1/2 cup uncooked lentils (Black. cumin. minced 1 tsp. oregano. If you are around. add the onion and bell pepper and sauté until the onion is translucent and soft.
VegetarianFoodPlan. diced 1 12 oz. can green beans. toss together the pasta. 2) Lightly steam the broccoli. until just tender. 4) Allow to marinate in the refrigerator at least one hour before serving. Italian Pasta Salad Ingredients: 1 1/2 cups bowtie or corkscrew pasta 1 cup broccoli. Drain and allow to cool. 3) In a large bowl. diced 1 red or yellow bell pepper. Toss again before serving.5. diced 1 -2 tomatoes. drained and chopped 1 purple onion. diced 1/3 cup sliced black olives 2 Tbsp.com 45 . chopped fresh basil 1 cup fat-free vegan Italian salad dressing Sea salt and pepper to taste Preparation: 1) Cook the pasta according to package directions in salted water. ©www. broccoli and remaining ingredients and season to taste with salt and pepper. chopped small 1 12 ounce can water-packed artichoke hearts.
for 1 hour. Reheat before serving. potatoes and celery.VegetarianFoodPlan. green split peas. Simmer. chopped 2 stalks celery.6. chopped 1 tsp. Simmer. onion and spices. chopped Preparation: 1) In a large saucepan. stirring occasionally. water. 2) Stir in the carrots. salt 1 bay leaf 2 large carrots. combine the split peas. covered. Remove bay leaf. dried 10 cups water 1 onion. 3) Puree in a blender or food processor. dried oregano 1 tsp. Curried Split Pea and Potato Soup Ingredients: 16 oz. chopped 3 medium potatoes. garlic powder 1 tsp. or until the soup reaches desired thickness. pepper 1/2 tsp. curry powder 1/2 tsp.com 46 . ©www. uncovered. for an additional 45 minutes.
garlic powder Black pepper. you may wish to finely cube the tofu). chopped finely 1 small carrot. firm Y2 cup eggless mayonnaise (Nasoya Nayonnaise is my favorite!) 2 red bell peppers.VegetarianFoodPlan. chopped fresh parsley 2 stalks celery. to taste Add dill to taste Preparation: 1) 2) 3) In a large bowl. ©www. or as a side salad. mash tofu with a fork or potato masher (alternatively. sea salt 1 Y2 tsp. onion granules 1/4 tsp.com 47 . chopped finely 4 scallions (White and green parts). The resulting savory treat is wonderful as a sandwich spread. finely chopped 1 tsp. Raw Eggless Egg Salad Ingredients: 1 Y2 pounds tofu.6. pickle relish 1 Y2 Tbsp. turmeric 4 tsp. prepared mustard 1 Y2 tsp. served on crackers. Add remaining ingredients and mix well. finely shredded 3 Tbsp.
dried oregano 2 Tbsp. coriander. peeled and chopped (Or one 16-ounce can diced tomatoes) 1 can kidney beans. ground coriander 1 tsp. Tres Bean Chilli Ingredients: 1 orange bell pepper. water for sautéing 1/4 tsp. and bring to a boil.VegetarianFoodPlan. finely chopped 3-4 Tbsp. 4) Lower the heat and simmer for 30 minutes. coarsely chopped 2-3 cloves garlic. chili powder 3 medium tomatoes. chili powder. 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. drained (Or 1-1/2 cups frozen corn.com 48 . ground cumin 1 tsp. for 5 minutes. 5) Season with salt and black pepper. seeded and cut into 1/2-squares 1 yellow bell pepper. 6) Serve in shallow bowls. oregano. cayenne. thawed) Salt and freshly ground pepper. ©www. drained and rinsed 1 can corn. drained and rinsed 1 can black beans. 3) Stir in the tomatoes. This is to replace the oil that is often used for sautéing. 2) Add the bell peppers. garlic. and cumin. onion. and stir in the cilantro or parsley. stirring. Add a little water as needed. and all the beans. and cook. cayenne pepper 1 tsp. drained and rinsed 1 can pinto beans. the canned corn. adding water or tomato juice as needed if too much liquid evaporates. seeded and cut into 1/2-squares 1 red bell pepper.8. seeded and cut into 1/2-squares 1 yellow onion.
com 49 . and liquid smoke flavor. 4) Serve with raw veggies or baked tortilla chips. chili powder 1/4 tsp.VegetarianFoodPlan. Process until almost smooth. * If you want to use canned beans. or flax crackers. raw pumpkin seeds 16 oz. cooked pinto beans 4 oz. ©www. liquid smoke flavouring Preparation: 1) In a medium-small wide bowl. 3) Add water if needed. Transfer them to a food processor.9. you will need 2 15 oz. * You can use pine nuts instead of pumpkin seeds. weigh pumpkin seeds. salt. and green chilies. or omit both. Mexican Bean Spread Ingredients: 1/2 oz. pinto beans. 2) Add chili powder. sea salt 1/4 tsp. rinsed and drained. diced green chillies 1 tsp. cans.
Raw Vegan Ceviche Ingredients: 1 cup corn (Do not cut it up. ©www. each salt. just put it in the bowl) 1 cup butternut squash 1 cup cauliflower 1/2 of a red bell pepper with seeds removed 2 Roma tomatoes 1 Carrot 1 Plum 2 Celery stalks 1 Onion 3 Garlic cloves 1 Larger grapefruit Preparation : 1) Cut each vegetable or fruit.VegetarianFoodPlan. The pieces should be about the size of a corn kernel. by hand or with the food processor. 3) Add juice of one large pink grapefruit. 4) Stir well keep covered in the fridge 4-6 hours or more. 2) Put all chopped veggies in a large bowl and add: 1/2 tsp. in to very small pieces. black pepper.com 50 . cumin and paprika.10.
cumin 1 tsp.VegetarianFoodPlan. 2) Mix well and form 1/4 cup balls. dry dill 1 tsp. 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. ©www. 3) Dehydrate at 145F.com 51 .11. gently turning every two hours or so until they start to get crispy on the outside. salt 1 Tbsp. Makes about 15 balls. nutritional yeast (Optional) 1/2 tsp. chopped about a cup 1/2 cup celery leaf (Or parsley/cilantro) 1 Roma tomato 1/2 cup olives 1 Tbsp. sesame seeds 1/2 cup corn kernels (Fresh/frozen) 1 large clove of garlic 1 small onion.
Roll it up and the spinach leaf. The best and easiest way is to do this with you hands or a large wooden spoon. In a blender.nam ashoyusauce 1 cup raw almond butter 1/2 head Savoy cabbage. Then you put some of the cabbage mix on the leaf. ginger. You should get a rather thick consistency.12. mix the almond butter dressing with the cabbage. a few pieces of mango. 3) 4) 5) ©www. Add some hemp seeds. (You may add water if it needs to be thinner) In a bowl. and soy sauce. romaine leaves 1 carrot 1 ripe mango 1 handful cilantro leaves 1 handful torn basil leaves Himalayan sea salt Preparation: 1) 2) Cut the carrot into matchstick-size pieces. Add the almond butter and blend at low speed to combine. Cut the Mango lenthwise into strips. puree the honey. red chili. a few sticks of carrot.redchilli1Tbsp. chopped ginger 1/4 cup green onions sliced 1/2Tbsp. lemon juice. shredded 6 large collard green leaves or for a more mild flavor. about 1/4 inch (1 cm) thick.com 52 . Do this for all the other spinach leafs until the ingredients are gone. Place the collard leaf on a cutting board with the underside facing up. and a few leafs of cilantro and. you might need to stick a cocktail stick in it to hold. basil.VegetarianFoodPlan. Raw Lettuce Wraps Ingredients: 1/2 cup hemp seed 1/2 cup lemon juice 1 1/2 Tbsp.
miso paste. garam masala 1/2 tsp. olive oil Preparation: 1) Put water. fenugreek powder 1/4 tsp. 3) Simmer for 10 minutes. and oil. chopped 1-1/2 cups frozen peas/carrots/corn (Any or all) 1 tsp.13. Simmer for 5 minutes.com 53 . tarragon leaf 1 tsp. and carrots into a pot. coriander 2 Tbsp. spices. unpasteurized miso paste 1 can or 15 oz.VegetarianFoodPlan. Simple Carrot-Bean Soup Ingredients: 3 cups water 1 Tbsp. onion. crushed red pepper 1 tsp. garlic powder 1 tsp. ©www. navy beans 1/2 large onion 4 medium carrots. frozen veggies. 2) Add beans. cumin seed Salt to taste 1/2 tsp.
VegetarianFoodPlan. ground black pepper 3 cups sweet potato. garlic. chickpeas. Curried Vegetable and Chickpea Stew Ingredients: 2 cups onion. olive oil 2 Tbsp. quartered lengthwise and sliced 1 can or 15 oz. sea salt 1 tsp.com 54 . ground cumin 1 tsp.14. deseeded and diced 1 cup red bell pepper. 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. deseeded and diced 1 Tbsp. minced in garlic press 2 tsp. ©www. ground coriander Dash of cinnamon 3 tsp. diced 2 cups zucchini. diced 1 cup green bell pepper. curry powder 2 tsp.
combine onion and vinaigrette. set aside. cover and pulse until blended. Shape into six patties. curry and pepper. thinly sliced 1/4 cup fat-free red wine vinaigrette 2 cans (15 oz. Combine mayonnaise and mustard. Serve patties on buns with lettuce and tomato or wrap in lettuce leaf and reserved onion mixture. Makes 6 servings. Chickpea Burgers Ingredients: 1 large red onion. Dijon mustard 6 sesame seed hamburger buns. ©www. In a food processor.VegetarianFoodPlan. each) chickpeas or garbanzo beans. spread over cut sides of 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.com 55 . combine the chickpeas. Add the eggs. Bake at 375° for 10-15 minutes or until firm. curry powder Tomato sliced 1/2 tsp. split or whole romaine lettuce leaves 6 lettuce leaves Preparation: 1) 2) 3) 4) 5) 6) 7) 8) In a small bowl.15. cover and process until smooth. Place on a baking sheet coated with cooking spray. pepper 1/3 cup vegan mayonnaise 2 tsp. walnuts. wheat germ and parsley.
reserve them to roast if you’d like. extra virgin olive oil 1/4 tsp. then cut in half horizontally. 5) Divide the juice.com 56 . salt. 2) Place the whole squash on a baking sheet lined with parchment paper or foil and roast for 40-45 minutes. 4) Scoop out the seeds. Acorn Squash with Pineapple Ingredients: 2 medium acorn. all spice Dash of cinnamon (Optional) Salt and pepper Preparation: 1) Preheat the oven to 350 degrees Fahrenheit. oil. or delicate squash 1/3 cup pineapple juice 1 Tbsp.16. and pepper among the halves and use a fork to fluff and incorporate mixture into squash. all spice. butternut. allow to cool for 10 minutes. 3) Remove from the oven. or until tender. 6) E n j o y ! ©www.VegetarianFoodPlan.
rinsed and drained 4 low carb tortillas (6 inches). salsa. top with tomato.VegetarianFoodPlan. Fold in half. Add beans. Spoon 1/2 cupful down the center of each tortilla.) black beans. Makes 4 servings. ©www. 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. cheese and sour cream. Black Bean Fajitas Ingredients: 1/2 cup each julienned sweet yellow pepper and red pepper 1 cup red onions julienned 1 can (15 oz.17.com 57 . cover and cook 1 minute longer or until heated through. warmed or lettuce leaf for wrap 1 medium tomato.
peeled 1/4 cup water 1 avocado 1 clove garlic 1 cup tomato 1 Tbsp. freshly cracked pepper Dash chili powder 1 Tbsp. Raw Creamed Spinach Soup Ingredients: Y2 head spinach leaves Y2 cucumber.18. unpasteurized barley miso Y2 tsp. cold pressed olive oil Preparation: 1) Blend all ingredients until smooth.com 58 .VegetarianFoodPlan. salt Y2 tsp. ©www. lemon juice 1 Tbsp.
spinach. Add washed lentils and cover mixture with water. ginger root. masala.19. red lentils (dry) 1 tsp. tomatoes and coriander. ©www. Kick-it-up Spicy Curry Lentils Ingredients: 12 oz. turmeric 1 tsp. Add garlic. Add chiles. and cayenne. fresh coriander 1 tsp. and turmeric and sauté until the onion is transparent. cayenne pepper 3 Anaheim chiles roasted. onion. garam masala 1/2 tsp. Add salt just before serving. Add ginger root. minced 1 medium onion. Makes 4 servings. diced 1 tsp.VegetarianFoodPlan.com 59 . salt Preparation: 1) 2) 3) 4) 5) 6) 7) Heat oil in skillet. diced and crushed 2 cloves garlic. cumin. seeded. cumin powder 1/2 tsp. cored and diced 2 cups of spinach 1 cup tomatoes. Simmer over low heat for about 25 minutes. chopped 2 Tbsp.
3) Can have as a side dish or on vegetables or salad. ©www.com 60 . 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.VegetarianFoodPlan. chopped 1/2 small onion.20. finely minced 1-2 Tbsp. 2) Add remaining ingredients and mix well.
3) Mince the garlic. thawed 1 large orange. oil. 5) Stir and serve chilled. agave nectar or honey 1/2 tsp. roughly chopped 3 Tbsp. garbanzo beans. 4) Drain and rinse the beans and add along with the peas. cooked 1 3/4 cup or 15 oz. pinto beans. Dijon mustard 2 Tbsp. rough chop the parsley. mustard. 2) Dice the onion. and add to the salad. Zesty 3 Bean Salad Ingredients: 1 3/4 cup or 15 oz.VegetarianFoodPlan. salt and pepper in a large bowl. * You can use other beans and it will be very tasty. zest and juice 2 Tbsp. cooked 1 pound green peas. roasted bell peppers 1 clove minced garlic 1/3 cup flat leaf parsley. and roasted bell peppers and add to the bowel. dried basil Salt and pepper Preparation: 1) Whisk together the orange zest and juice. vinegar.21. cooked 1 3/4 cup or 15 oz. diced 1 medium hothouse cucumber 15 oz. black beans.com 61 . dried oregano 1/2 tsp. cucumber. balsamic vinegar 1 Tbsp. extra virgin olive oil 1 medium red onion. ©www.
pressed or minced 2 carrots. dried basil 1/2 tsp. Split Pea Soup This wonderful soup is filling. to taste Preparation: 1) 2) 3) 4) Rinse split peas. diced 2 or 3 garlic cloves. low in calories and fat.22. 1 hour or longer. ground mustard 1/4 tsp. and bring to a simmer. 6) Add salt and pepper to taste. Ingredients: 2 cups green split peas. dried marjoram 1 tsp. and freezes well. 5) The resulting soup should be thick and creamy. with the split peas quite broken down and mushy.VegetarianFoodPlan. Cover loosely and cook until peas are tender. Heat should be low-medium. A crock pot works very well for making this soup and cook for 6-8 hours. Place all ingredients except salt and pepper in a soup pot. such as stones or residue. dried parsley 1/4 tsp. brimming with fiber. 7) Can make creamy by blending in food processor. and serve hot. dry uncooked 6 to 7 cups water or vegetable stock 1 medium-size yellow onion. diced 2 celery stalks. diced 1 tsp. packed with protein. black pepper Salt and pepper. Make sure there’s enough water.com 62 . checking for any impurities. Makes 4 to 6 servings. ©www. Check occasionally to make sure water has not completely evaporated.
Rapeseed oil 4 cloves garlic. minced maybe you can use garlic press 1 lime 1 Tbsp.com 63 . and cook for 1 minute. Squeeze lime juice and sprinkle green onion over tofu before serving. firm tofu Preparation 1) 2) 3) : Heat oil in a wok or frying pan over medium heat. soy sauce. and stir to coat.DINNER RECIPES 1. green onion thinly sliced 1/2” ginger. or to taste 1 lb. minced or in garlic press 2 Tbsp. ©www. and continue cooking for 20 to 30 minutes. Cover. Add tofu to the pan with soy sauce.VegetarianFoodPlan. Garlic Ginger Tofu Ingredients: 3 Tbsp. Stir in garlic and ginger.
covered. white wine vinegar 1/2 tsp. 3) Steam beans. freshly ground black pepper Garlic cloves. 4) Cut into 2-inch pieces.2. salt 1/8 tsp. Steamed Green Beans with Tomato-Garlic Vinaigrette Ingredients: 1 Tbsp. let stand 10 minutes. 2) Stir in tomato and thyme. slowly add oil. whisking to combine. crushed and minced 1 Tbsp. ©www. trimmed Preparation: 1) Combine first 5 ingredients in a medium bowl. or 1 pound green beans.com 64 . add to tomato mixture. tossing gently to coat. 7 minutes or until crisp-tender. Dijon mustard 1/4 tsp. extra virgin olive oil 1/2 cup seeded chopped tomato 1 tsp chopped fresh thyme 16 oz.VegetarianFoodPlan.
and sesame seeds and sauté 2-4 more minutes. green onions. 5) Serve with or without rice. fresh garlic. ©www.3. 3) Stir fry mushrooms. 4) Add chestnuts. tofu. Vegetable N’ Braised Tofu Ingredients: 1 pound tofu firm silken style (Organic and non-gmo). nama shoyu and ginger in water and remaining oil for several minutes. minced in garlic press 1/2 cup fresh shiitake mushrooms. 2) Fry for about 5 minutes or until browned. nama shoyu 3 Tbsp. stems removed 1 cup fresh snow peas 1 cup water Preparation: 1) Heat 1 tsp. sesame oil. pressed in garlic press 2 tsp. drained and sliced 2 Tbsp. Rapeseed oil 2 tsp.VegetarianFoodPlan. green onions 2 tsp. divided 1 cup whole water chestnuts. fresh ginger. cubed 1” 1 tsp.com 65 . green beans. rapeseed oil in pan and add cubed tofu. garlic.
Preparation: 1) Rehydrate sun dried tomatoes in warm water for 15 min. cleaned and dried Whole grain buns or rolls Lettuce. and vegan mayonnaise. and process for 1 minute. garlic. 4) Dip each mushroom in marinade and place on hot grill. or sun dried tomatoes in olive oil are ready to go.4. onion slices. balsamic vinegar 2 Tbsp. 3) In a small bowl. Grill an additional 4 to 5 minutes or until tender. tomato slices. combine sun dried tomatoes and water. olive oil 2 Tbsp. vegan cheese as toppings. whisk together remaining chopped basil and garlic. balsamic vinegar. minced garlic 1 cup vegan mayonnaise 3 Tbsp. Grill for 5 minutes and flip with tongs. olive oil. ©www.VegetarianFoodPlan. chopped basil. nama shoyu. Set aside. 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. tamari. and tamari. of bragg liquid aminos 6 Portobello mushrooms. 5) Serve on toasted bun with fresh vegetables on top and sun dried tomato aioli.com 66 . 2) Food process.
Burrito of Black Beans Ingredients: 1 Tbsp. food process. Add apple cider vinegar.1/2 tsp. Add spices. minced 1/4 . diced 1 3/4 cup or 15 oz. or blend beans and onion into a puree. cumin 1 tsp. cubed 1 avocado. apple cider vinegar Spices: 1 clove of garlic. black beans 2 Tbsp.VegetarianFoodPlan. onion. pinch Toppings: 1 tomato.com 67 . Use a leaf of lettuce or tortillas to wrap up the bean. cayenne pepper Black pepper.5. ©www. peeled and cubed Preparation: 1) 2) 3) 4) 5) 6) Strain and rinse black beans. Prepare toppings. Mash. Remove from heat and cover.
©www. diced 2/3 bell peppers and color. diced 1/4 cup radishes. diced 1/3 celery. Garden Patch Gazpacho Ingredients: 2 cups tomato vegetable juice low sodium 1 cup tomatoes. deseeded and diced 2 Tbsp. olive oil 1 Tbsp. sea salt 1/4 tsp. halved and thinly sliced 1/4 cup green onions. garlic. 3) Cover and chill in refrigerator for 1-2 hours to allow flavors to blend. deseeded and diced 1/3 cup red onions.6.VegetarianFoodPlan. fresh lime juice or apple cider vinegar 1 Tbsp.com 68 . diced Y2 cup carrots 1 cup cucumber. put all vegetables slightly chopped in food processor and pulse until soup has reached desired chunkiness. 2) To speed up the chopping process. minced 1 tsp. chilli powder Y2 tsp. thinly sliced 1/4 cup chopped fresh cilantro 1/4 cup chopped fresh parsley 1 jalapeno pepper. ground cumin 1-2 tsp. ground pepper Hot red pepper optional Preparation: 1) Combine all ingredients and stir well.
VegetarianFoodPlan. Peel the stem with a sharp knife. Cut or break the tops into bite-sized florets. chili powder 1/4 tsp. tahini (Sesame seed butter) 1/2 tsp.7. then slice it into 1/2-inch thick rounds. then top with steamed broccoli and black-bean sauce. ground cumin 1/4 tsp. lemon juice 2 Tbsp. salt 1 1/2 oz. cooked and drained 1/2 cup roasted red pepper 2 Tbsp. Cover and simmer for about 10 minutes. 2) Place kasha and salt into the water in a large saucepan. 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. sundried tomatoes in oil 1/4 cup chopped onion 1 3/4 cup or 15 oz. 5) Place a small portion of kasha on each serving plate. ©www. black beans.com 69 . or until all the liquid has been absorbed. combine and purée all the remaining ingredients in a food processor or blender. steam broccoli over boiling water for about 5 minutes. Set aside. 4) Just before you are ready to eat. ground coriander 1/4 cup chopped fresh cilantro Preparation: 1) Cut off broccoli stems. 3) While kasha is cooking.
Spread the cooked vegetables over Risotto. crookneck. cut into chunks 1 red bell pepper. or other seasoning mix Olive oil Risotto. cubed 1/2 pound very firm tofu. cut into 1-inch cubes 1 Tbsp. or pasta. or scallop) 1 onion. ©www.VegetarianFoodPlan. Polenta. seeded and cut into large pieces 2 cups small mushrooms 2 tomatoes. and top with fresh tomato wedges.com 70 . Schilling Garlic and Herb. polenta. Zesty Tofu and Vegetables Ingredients: 2 to 3 cups cubed summer squash (Zucchini. Spike. Use water in pan if you need more liquid to sauté. or pasta Preparation: 1) 2) Sauté the vegetables and mix in tofu cubes.8.
The longer you cook the chili. red kidney beans. but do not let them get brown. stirring often while you do the next few steps.VegetarianFoodPlan. cooked 1 3/4 cups or 15 oz. oregano 1 tsp. 3 Bean Bonanza Chili Ingredients: 2 Tbsp. ground cumin seed 1 tsp.com 71 . Drain and rinse the beans. coarsely chopped 1 cup onion. white northern or pinto beans. and add the green pepper and onion. cooked 1 3/4 cups or 15 oz. Garnish with fresh chopped onion and shredded cheese if desired. the more the flavors will blend (up to about an hour). salt 1/2 tsp. using a can of diced tomatoes instead of the chopped whole tomatoes does not come out as well. ©www. Cut the whole tomatoes into small pieces. garlic powder 1 tsp. basil leaf 2 tsp. seasoned (or black) pepper 1 3/4 cup or 15 oz. If the onion starts to brown too quickly. olive oil 1 green pepper.9. cooked Preparation (Makes 6 servings): 1) 2) 3) 4) 5) 6) 7) 8) Heat the olive oil in a large skillet on medium heat. chopped 1 cup vegetable broth 4 tsp. chili powder 1 jalapeno (Optional) seeded and chopped 1 tsp. Cook for at least 5 minutes. Stir all of the spices into the skillet. chopped 2 1/2 cups whole tomatoes. Reduce heat to a simmer and cook for at least 30 minutes. turn down the heat on the skillet and add a little water to slow things down. sugar 1/2 tsp. black beans. and put them (including the juice) into a dish. For some reason. Add all remaining ingredients and bring to a mild boil.
10. grated 1/4 cup fresh mushrooms 1/4 cup red bell peppers 8 oz. ©www. 2) Place in tortilla and top with plain yogurt and salsa. raw 1/4 cup fresh/frozen corn Dash of chilli powder Sea salt Topping. black beans 1/4 cup green bell peppers 1/4 cup pumpkin seeds.plain yogurt and salsa Low carb tortilla Preparation: 1) Heat all ingredients together on the stove. Spaghetti Squash Salad Ingredients: Whole Spaghetti Squash.VegetarianFoodPlan. cooked and removed from shell 1/4 cup carrots.com 72 .
7) Add the spinach and cook for another 3-5 minutes to heat it up. can coconut milk (Don't use the "light" version) 4 cups water 1 cup basmati rice 1 16 oz. If not. package frozen spinach Salt and pepper to taste Preparation: 1) 2) 3) 4) 5) 6) Sauté carrots and spices for 3-5 minutes. ground cumin 1/2 tsp. Canola oil 1 1/2 tsp. ground coriander 1 tsp. Add the water and coconut milk and bring to a gentle boil.com 73 . ©www. ground ginger 1/2 tsp. Basmati Spinach Stew Ingredients: 1 Tbsp. package firm tofu 2 carrots. Cook for 10 minutes.11. Add the basmati rice and tofu and reduce heat to simmer. Defrost the spinach and squeeze out the extra water. 9) Add salt and pepper to taste. 8) Take the pot off the heat and let sit for 5 minutes. peeled and sliced into half rounds 1 10 oz. cook for a while longer. black pepper 1 tsp. cayenne pepper 1 14 oz.VegetarianFoodPlan. After 20 minutes of cooking the rice should be looking more or less done. ground mustard 1 tsp.
braggs amino acids 2 tsp. drained and cut into 1/2-inch cubes 1/4 tsp. ©www. salt 1/4 tsp. agave nectar or honey 1-1/4 cups vegetable broth 4 tsp. Asparagus N’ Squash Tofu Stir-Fry Ingredients: 1/2 tsp. halved and sliced 2 green onions. Bring to a boil. pepper 2 cups hot cooked brown rice 2 Tbsp. pepper and remaining ginger in remaining oil for 7-9 minutes or until lightly browned. stir-fry tofu. stir-fry 1 teaspoon ginger in 1 teaspoon oil for 1 minute. Add onions. 3) In the same pan. stir-fry 2 minutes longer. divided 1 cup onions 1 lb. 5) Add asparagus mixture and tofu. stir-fry for 2 minutes. heat through.) extra-firm tofu. salt. 2) Add asparagus.com 74 . divided 3 tsp. Remove and keep warm.VegetarianFoodPlan. stir-fry 1 minute longer or until vegetables are crisp-tender. Remove and keep warm. Add squash. 4) Stir in vegetable broth and sweetener and add to the pan. 6) Serve with rice. cook and stir for 2 minutes or until thickened. nama shoyu. toasted Preparation: 1) In a large nonstick skillet or wok. sliced almonds. fresh asparagus. canola oil. minced fresh gingerroot. thinly sliced 1 package (14 oz. Makes 4 servings. sprinkle with almonds. trimmed and cut into 1-inch pieces 1 medium yellow summer squash.12.
13. Zesty Grilled Seitan Recipe Ingredients: 1/4 cup white wine 1/4 cup apple cider vinegar Zest and juice from one lime Dash salt and pepper to taste 2 Tbsp. turning once and brushing with extra marinade as desired. seitan Preparation: 1) 2) 3) 4) Whisk together all ingredients except for the seitan. ©www. Marinate the seitan in the mixture for at least 45 minutes.VegetarianFoodPlan. olive oil 1 lb. Add to grilled vegetables or on top of a fresh salad. Grill over hot coals.com 75 .
Drain off any remaining water and stir in the tahini and soy sauce.com 76 .VegetarianFoodPlan.14. Bring to a boil over medium heat. ©www. Drain off the water and transfer the beans to a saucepan. Reduce to a simmer and simmer until the beans are soft (depending on your beans 45 minutes to an hour). soy sauce Water for cooking the beans Preparation: 1) 2) Soak the beans overnight in 2 cups of water. Add 1.5 cups water to the beans. Sesame Adzuki Beans Ingredients: 1/2 cup dry adzuki beans 1/4 cup tahini 1 Tbsp. 3) Makes 2 -4 servings.
chopped 1 package low sodium natural taco seasoning 2 cups whole kernel corn. ©www.VegetarianFoodPlan. 2) Add the other ingredients to the pot and simmer for 30-40 minutes. Taco Soup Ingredients: 1 large onion. undrained 1 3/4 cups or 15 oz. fresh cut of the cob 1 3/4 cups or 15 oz. great northern beans. cilantro.com 77 . vegan cheese) Preparation: 1) Saute the onion until soft in a large pot sprayed with nonstick cooking spray. cooked. black beans.15. Makes 15 cups. undrained 1 3/4 cups or 15 oz. fat free vegetarian refried beans 1 cup diced tomatoes 1 cup salsa Toppings (Avocado.
Spoon the mixture into the hollowed chiles and sprinkle with remaining cheese. finely chopped 2 jalapenos. coarsely grated Salt. seeded and chopped 1/2 red bell pepper. hot sauce. Arrange the chillies on the grill away from the heat. 2) Heat 2 tablespoons olive oil in a nonstick skillet.16. Grilled Stuffed Chili Rellenos or Green Bell Peppers Ingredients: 6 large poblano chiles or red/green bell peppers 2 Tbsp. and cook over medium heat until golden brown for about 4 minutes. to taste Freshly ground black pepper. hot sauce and 8 ounces of cheese. olive oil 1 medium onion. ©www. Pepper Jack or Monterey Jack cheese or vegan cheese. vegetarian baked beans. to taste 12 oz. 4) Set up grill for indirect grilling and preheat to medium. drained 1-3 tsp. red bell pepper. garlic.com 78 . jalapenos. ground cumin 3 1/2 cups or 28 oz. Makes 6 – 8 servings. about 30 to 40 minutes. to taste Preparation: 1) Cut poblano chiles in half lengthwise to create a boat for filling and scrape out seeds. 3) Remove pan from heat and stir in baked beans. finely chopped 2 cloves garlic. cilantro and cumin. 5) Cook until chillies are tender and cheese is browned and bubbling. Add salt and pepper to taste.VegetarianFoodPlan. finely chopped 1/2 cup chopped fresh cilantro 1 tsp. Add onion.
In a large bowl. mash the beans until almost smooth.VegetarianFoodPlan.com 79 . Make veggie burgers and enjoy! 3) Makes 6 servings. onion powder 1/2 tsp.17. except the oil. about 3-5 minutes. Mixture will be thick. diced 1 3/4 cup or 15 oz. black beans. ©www. cooked 1/2 cup whole wheat flour 2 slices bread. garlic powder 1 tsp. Black Bean Burgers Ingredients: 1/2 onion. Add sauteed onions and the rest of the ingredients. crumbled 1 tsp. approximately 1/2 inch thick and fry patties in a small amount of oil until slightly firm. Form bean mixture into patties. adding the flour a few tablespoons at a time to combine well. seasoned salt Salt and pepper to taste Oil for frying Whole grain bun or bread Preparation: 1) 2) Sautee the onions till soft.
salt 1/8 tsp. ©www. salt and pepper. Makes 6 servings. agave nectar 1 tsp. sauté the green pepper.VegetarianFoodPlan. Add tomatoes. sugar. cannelloni beans. onion. Stir in the peas. olive oil 1 3/4 cup or 15 oz. minced fresh cilantro 1 tsp. bring to a boil. uncovered. rinsed and drained 1-3 Tbsp. seeded and chopped 3 garlic cloves.com 80 . Penne Pasta & Beans Ingredients: 3 1/2 cups crushed tomatoes 1 cup chopped red bell pepper 1/2 cup chopped onion 1 jalapeno pepper. Simmer. vinegar.18. for 10 minutes. cider vinegar 1 tsp. simmer 10 minutes longer. minced 1 Tbsp. cilantro. Toss with pasta. jalapeno and garlic in oil for 5 minutes or until tender. pepper 5 cups hot cooked gluten free penne pasta Preparation: 1) 2) 3) 4) In a large skillet.
VegetarianFoodPlan. rinsed and drained 1 Y2 cup diced tomatoes Y2 cup (4 oz. tomatoes. ©www. pepper 8 low carb tortillas (6 inches).) chopped green chilies 1 Tbsp. chopped Preparation: 1) 2) 3) 4) 5) In a nonstick skillet.com 81 . chili powder (Or purchase a natural taco seasoning to replace chilli. Stir in the beans. Makes 8 servings. Bean Tacos Ingredients: 1 medium onion. cumin. ground cumin 1 tsp. dried oregano 1/2 tsp. sprinkle with cheese. minced 1 Tbsp. for 3-5 minutes or until mixture begins to thicken. Fold one side of tortilla over filling.19. peeled and sliced Fresh cilantro to top. oregano. salt. warmed 1/2 cup shredded reduced-fat cheddar cheese or vegan cheddar cheese 1 large ripe avocado. salt 1/4 tsp. chopped 2 garlic cloves. Spoon about 1/2 cup off center on each tortilla. saute onion and garlic in oil until tender. uncovered. chilies and seasonings. olive oil 4 cups (32 oz. simmer.) black beans. garlic powder 1/4 tsp. Garnish with avocado and chopped cilantro. Bring to a boil. garlic powder) 1 tsp. Reduce heat.
bring to a boil. combine the first 10 ingredients. crushed red pepper flakes 1 package (16 oz. chopped 3 cups hot cooked brown rice Preparation: 1) In a small bowl. Remove and keep warm. salt 1/2 tsp. Add mushrooms and onions. cornstarch 1-1/2 tsp. curry powder 1 tsp. 4) Stir coconut milk mixture and add to skillet. 2) In a large nonstick skillet or wok coated with cooking spray.com 82 . sesame oil 1 medium sweet yellow pepper.) firm tofu.VegetarianFoodPlan. set aside. 5) Return tofu to skillet. ©www. drained and cubed 2 tsp. Cook and stir for 1-2 minutes or until thickened and vegetables are crisp-tender. 6) Serve with rice. Add cabbage and tomatoes. stir-fry tofu in oil for 2-3 minutes or until heated through.20. stir-fry yellow pepper for 1 minute. minced fresh ginger root 1/2 tsp.) light coconut milk 1 cup matchstick-cut carrots 8 green onions. stir-fry 2 minutes longer. chili powder 1/2 tsp. Makes 6 servings. stir-fry for 2 minutes. 3) In the same pan. cut into 1-inch pieces 4 cups shredded cabbage 4 plum tomatoes. peanut butter 1 can (14 oz. Curried Tofu Stir-Fry Ingredients: 1/4 cup nama shoyu sauce or Braggs Amino Acid 2 Tbsp. julienned 1/2 pound sliced fresh mushrooms 1 tbsp. honey or agave 1/2 tsp.
sauté green pepper and onion in oil until tender. garlic salt Dash pepper 1/2 cup (4 oz. minced fresh basil or 2 tsp.21. 3) Stir in the pasta sauce. chopped 1 Tbsp. 5) Top with sauce and sprinkle with mozzarella cheese.VegetarianFoodPlan. uncovered. olive oil 2 cups pasta sauce (no high fructose corn syrup) 1 3/4 cup or(15 oz. dried basil 1 tsp. ©www. Reduce heat. fennel seed 1/4 tsp. in a large saucepan. Bring to a boil. chopped 1 small onion. Spinach Fettuccine with Tomato Basil Bean Sauce Ingredients: 6 oz. dried oregano 1/2 tsp. rinsed and drained 2 Tbsp. uncooked vegan spinach fettuccine 1 small green pepper. for 5 minutes. 4) Drain fettuccine. simmer. black beans and seasonings.) black beans.com 83 . Makes 5 servings.) shredded part-skim mozzarella cheese or vegan mozzarella cheese Preparation: 1) Cook fettuccine according to package directions. 2) Meanwhile.