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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
2) Next add all the remaining ingredients: peeled mango. flax seeds (Thickens smoothie) 2 tsp. © www. ginger and blend. Banana Cherry and Sesame Ingredients: Frozen organic cherries (1/2 cup to 1 cup) 1 banana 2 Tbsp. 1 Tbsp. ground up flax seed 2 tsp. of raw cacao powder Raw honey or agave nectar as sweetener Water/ice to blend 5. sunflower.4. ground up sesame seed 6.com . and nuts in 2-3 cups of water first preferably. 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. spinach. Mango Delight’ Smoothie Ingredients: 1 cup organic almond milk 1 large fresh mango (peeled) or frozen 1 apple. cucumber. coconut. raw sunflower seeds 4-6 raw Brazil nuts or 4-8 soaked raw almonds 1 Tbsp. cored 2 tsp.VegetarianFoodPlan. Marvellous Mango Ingredients: 2-3 tsp.
7. Cran-Orange Strawberry Smoothie Ingredients: 2 oranges 1 cup strawberries (Frozen or fresh) 1/3 cup unsweetened cranberries (Frozen is ok) 1 Tbsp. hemp seeds 3 tsp. cacao nibs 3-4 each raw almonds AND macadamia nuts 2 tsp. of honey 1 tray of ice cubes Water 9. of coconut butter 1 tsp. Low Glycemic Chocolate-Green Smoothie Ingredients: 1 Tbsp. of cacao powder 1/2 tsp. ZEN-ANANA Smoothie Ingredients: 1 large banana sliced 8 oz green tea 2 cup spinach 1 Gala or Fuji apple sliced pinch nutmeg or cinnamon © www. flax oil 1 tsp. of soaked brown flax seed 1 Tbsp.VegetarianFoodPlan.com 6 . frozen acai 1/3 to 1/2 cup frozen mixed berries 1-2 Tbsp. of maca Handful of goji berries 1 tsp. 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. chopped flax seeds 8.
less is better) 1 Tbsp. ground flaxseed 1/4 cup soaked raw almonds 1 tsp. raw carob powder 1 or 2 shakes of cinnamon 1 Tbsp.VegetarianFoodPlan. Oat Meal Raw Food Breakfast Ingredients: 1/2-1 cup soaked oat groats (Let soak uncovered. flax meal 3 Tbsp. soaked brown flax seed (Optional) 1-2 tsp. organic maple syrup Add ice 13. hemp. rice milk (less for thicker shake) 12. raisins & hemp seeds (Optional) www.com 7 . in water over night. or rice milk 1 Tbsp. almond. Carob Shake Ingredients: 1 large banana 1-1/2 cup almond. soy.11.2 cups liquid use water. soy. Chocolate-Avocado DREAM Ingredients: 1/2 avocado 1 medium sized banana 4-6 dates (Sweeten to taste. rinse before use) 2 apples sliced 1 banana sliced 1 Tbsp. of cacao powder 11/2 . cinnamon 1/4 cup pure water if blending Nuts.
Favorite fruit/Y2 an apple 1/4 inch-1/2 inch raw ginger peeled Udo's.VegetarianFoodPlan. flax oil or substitute with Y2 avocado if no oil Couple dashes of cinnamon 1 tsp. then dump coconut water into blender. strawberry. soy or hemp milk 1 Tbsp. soaked flaxseed 4-6 chucks pineapple (Fresh or frozen) 1-2 cup organic spinach (Fresh or frozen) 15. 16.com 8 1) .14. blueberry) Dash of Stevia to taste Dash cinnamon 1 Tsp. 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.+ cocoa powder Handful blueberries or strawberries Pumpkin seeds Water (As needed) Dash Stevia to sweeten ©www. 2) Scoop out coconut meat and place in blender. Energizing Smoothie Ingredients: 1/2 ripe avocado 1 frozen banana 1 young coconut. rice. 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.
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. 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.17. 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. soy.VegetarianFoodPlan. of ginger root powder or 1/4 inch fresh peeled ginger 1 Tbsp.com 9 . Green Machine Smoothie Ingredients: 3-5 leaves of kale 1 kiwi 1 avocado 2 Tbsp. 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. rice or almond milk Add ice if desired 19. of spirulina or SuperGreens powder Add water/ice 18.
walnuts and seeds. 4) Processed oats with berries. 6) Bake about 30 minutes or until lightly browned on edges. cinnamon. 3) Stir flour and baking powder in large bowl 4) In separate bowl stir well and combine applesauce. Blueberry Squares Ingredients: 4 cups fresh blueberries or berry of your choice 2 tsp. 7) Allow treat to cool down then cut into squares and serve! ©www.DESSERT RECIPES 1. alcohol free vanilla extract (Trader Joe’s has alcohol free) 8 oz/1 cup unsweetened carob chips 1/4 cup chopped walnuts or pecans 1/4 cup sunflower seeds Preparation: 1) Preheat oven to 350 degrees. 6) Place a Tbsp. 5) Now add to dry ingredients and fold in carob chips. baking powder 1 cup applesauce (Optional unsweetened version) 4 oz agave nectar 2 tsp. 2) Spray baking pan with cooking spray. 8) Bake about 12 minutes or until golden. Makes 48 cookies 2.com 10 . of batter onto cookie sheet and flatten with fork. Chocolate Chip Vegan Cookies Ingredients: 3 cups whole-wheat flour 1 tsp. cloves. arrowroot and apple juice concentrate in large bowl.VegetarianFoodPlan. 7) Moisten your fork if it begins to stick to batter. ground cinnamon 1 tsp. agave nectar and vanilla. 3) Using blender or food processor grind oats to coarse powder texture. 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 cookie sheet with cooking spray. 5) Spread batter evenly into sprayed pan.
do not cook 2/3 cup almond meal 1/4 teaspoon cardamom 1/4 tsp. Vegan Apple Pie Ingredients: 1/4 cup frozen apple juice concentrate 1 3/4 cup applesauce (Optional unsweetened version) 2 1/2 cups whole wheat flour 1/2 cup quick oats 1/2 cup of raisins 1/4 cup chopped walnuts 1 tsp. cinnamon 1/2 tsp. mixed with 2 Tbsp. 4) Stir in the apple juice concentrate. 7) Remove pie from oven and cover with aluminium foil for 10 minutes before removing from pan. ripe bananas. fine grain sea salt 1 tsp.com 11 . baking powder and spice in a large mixing bowl. baking powder 6-7 ounces chocolate chips or dark chocolate bar chopped or unsweetened carob www.3. and vanilla to the dry ingredients and mix until combined.can do gluten free 1/3 cup coconut. 5) Mix in the flax seed. 6) Pour batter into oiled pan and bake for 45-50 minutes. well mashed (about 1 1/2 cups) 1 tsp. oats. slightly warm. baking powder 1 Tbsp. Chocolate Oatmeal Chai Cookie Recipe Ingredients: 2 cups rolled oats. ground flax seed. 4. vanilla extract 1/4 cup coconut oil or olive oil.VegetarianFoodPlan. alcohol free vanilla extract (Trader Joe’s has Alcohol Free FYI) 2 Tbsp. nutmeg 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. baking soda 1 tsp. cinnamon 1/2 tsp. finely shredded & unsweetened 3 large. baking soda. ground cloves 1/4 tsp. all-spice 1/2 tsp. applesauce.
coconut oil. wheat germ. Carrot Ginger Oatmeal Cookie Recipe Ingredients: 1 cup whole wheat pastry flour 1 tsp. 8) Bake for 12 . Set aside. 6) Fold in the chocolate/carob. ©www. almond meal. fine grain sea salt 1 cup rolled oats 2/3 cup chopped walnuts 1 cup shredded carrots 1/2 cup real maple syrup.com 12 .12 minutes or until the cookies are golden on top and bottom. racks in the top third. 5) In a separate smaller bowl use a whisk to combine the maple syrup. raisins and oats. 4) In another bowl whisk together the oats. onto a parchment lined baking sheet. room temperature 1/2 cup unrefined (fragrant) coconut oil.VegetarianFoodPlan. each about 2 teaspoons in size. 3) In a large bowl whisk together the flour. Makes about 3 dozen bite-sized cookies. 7) Drop dollops of the dough.don't go too far or you'll end up with almond butter. baking powder Scant 1/2 tsp. 2) Line two baking sheets with parchment paper. grated fresh ginger 1/4 cup wheat germ 1/2 cup raisins Preparation: 1) Preheat oven to 375F degrees. and ginger. cardamom. vanilla extract. leaving about 2 inches between each cookie. 4) Add the nuts and carrots. warmed until just melted 1 tsp.14 minutes or until turning brown on the bottom. an inch apart.Preparation: 1) Preheat oven to 350 degrees. salt. 6) Add this to the flour mixture and stir until just combined. ground cloves. and baking powder. 5) Add the dry ingredients to the wet ingredients and stir until combined. baking powder. 3) In a large bowl combine the bananas. 2) To make almond meal. and coconut oil. salt. 5. cinnamon. 7) Drop onto prepared baking sheets. one level tablespoonful at a time. shredded coconut. 8) Bake in the top 1/3 of the oven for 10 .You can make your own almond meal by pulsing almonds in a food processor until it is the texture of sand .
and vanilla.still a bit dusty looking. Pour the flour mixture over the peanut butter mixture and stir until barely combined . give one more quick stir. baking soda. maybe 11 minutes .Makes about 2 1/2 dozen cookies.VegetarianFoodPlan. maple syrup. Bake for 10. 9) 10) Make 2 . www. and salt. baking soda 3/4 tsp. vanilla extract Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Preheat oven to 350F degrees. Stir until combined. just a stroke or two. spelt flour.3 dozen cookies. Place racks in the top third.but don't over bake or they will be dry. so if you're set on doing criss-crosses. olive oil. Press down on each one gently with the back of a fork.com 13 . or unbleached all-purpose flour 1 tsp. 6. In a medium mixing bowl combine the flour. go ahead and chill the batter for an hour or so before this step. fine grain sea salt 1 cup Organic Creamy Peanut Butter 1 cup maple syrup 1/3 cup extra virgin olive oil 1 1/2 tsp. Let cool five minutes and transfer to a cooling rack. Organic Peanut Butter Cookies Ingredients: 2 cups whole wheat pastry flour. In a separate larger bowl combine the peanut butter. It's a loose batter. Let sit for five minutes. Now drop by heaping tablespoonfuls onto parchment-lined baking sheets.
carob powder 3 Tbsp.com 14 . 2) Pour the pudding into bowls and add your desired toppings.VegetarianFoodPlan. Ingredients: 1 cup raw cashews 3 Tbsp. ©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. Dark Chocolaty Chocolate Pudding Make a rich and creamy vegan chocolate mousse from tofu! Garnish with fresh strawberries. a slice of apricot or whipped cream. red seedless grapes. or crumble some graham crackers on top.7.
and salt. cloves. salt 2 cup grated carrots 1 cup almond milk 1 1/2 cup applesauce 1 cup maple syrup. cinnamon. baking powder 1 1/2 tsp. I use a food processor instead of grating them by hand. 8) Cool on a counter for 30 min and then frost with cream cheese frosting © www. allspice Y2 tsp. baking powder. 4) Combine the carrots and the rest of the ingredients except for the walnuts to the flour mixture. allspice. baking soda. 3) Preheat the oven to 350F. Grade B (vegan) or 1 cup honey (Vegetarian) 1/2 cup crushed walnuts (Optional) Preparation: 1) First.8." 5) Mix in the walnuts. 2) Grate the carrots. 6) Transfer to a greased 13x9x2 pan. 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. mix all dry ingredients together in a mixing bowl: flour. Peter Rabbit Carrot Cake Ingredients: 2 cups spelt flour or whole wheat flour 2 tsp. Mix until "just mixed.VegetarianFoodPlan. baking soda 2 tsp.com 15 . ground cinnamon 1/4 cup raisins 1 Y2 tsp.
baking soda (Non-aluminum) 1/2 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) Spread the mixture evenly in the prepared pan. baking powder. and agave nectar. about 40-45 minutes.VegetarianFoodPlan. mash the bananas and add orange zest. 9) Allow to cool before cutting and serving. Stir well to combine. combine the flour. © www. soda. Blue Banana Bread Ingredients: 3 large over-ripe bananas 1 tsp. 4) In a separate bowl. 6) Add the banana mixture and gently mix until just combined.9. 2) Wipe a 9x5-inch loaf pan with oil. orange zest 1 Tbsp. salt 1 cup (240 ml) blueberries Preparation: 1) Preheat oven to 350F.com 16 . 8) Bake until a knife inserted in the center comes out clean. 5) Add blueberries and use a spoon or spatula to ensure they are coated with the flour mixture. and salt. almond milk. 3) In a large bowl. orange juice. baking powder 3/4 tsp.
oil + 1 Tbsp of Almond Milk 1/3 . 3) Sift the salt. 5) Add in applesauce and egg substitute and beat well. 11) When it’s done. Stir to blend together. baking soda into the flour and oatmeal in a bowl. cinnamon. 7) At this point. olive oil or 1 Tbsp. 6) Add in the flour mixture and beat on medium until a semi-stiff dough forms. 12) Eat when nice a warm and chewy.VegetarianFoodPlan. add the vanilla essence. This dough will be very slightly sticky. of ground cinnamon 1/8 teaspoon nutmeg 1/4 tsp. beat olive oil (and/or milk) together with the vegan sugar. 9) Flatten to about 3/4 and keep it thick.1/2 cup of sugar 1/4 cup of unsweetened applesauce 3/4 tsp. chopped 2 Tbsp. 10) Bake in the center of oven for about 10-12 minutes. 2) Prepare a cookie sheet either with non-stick spray or a parchment paper. 8) Drop by tablespoonful about 3 to a row. of vanilla essence 1/4 cup raisins Preparation: 1) Preheat oven to 350F.com 17 . cloves 1/2 tsp.10. arrowroot flour (As substitute for 1 egg) 3/4 cup of whole wheat flour 3/4 cup of dry oats 2 Tbsp. of salt (Optional) 1/2 tsp. www. of baking soda 1/4 cup pecans. remove from cookie tray and cool on a rack. raisins and nuts and mix well into the dough. 4) In a mixing bowl. Super Yummy Low-Fat Whole Wheat Oatmeal Raisin Cookie Ingredients: 1/4 tsp.
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.com 18 . 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. Use a hand blender to blend the oats into a powder/flour. Mash the banana in a large mixing bowl. tahini Preparation: 1) 2) 3) 4) Pre-heat oven to 350°. pure maple syrup Egg replacer equivalent of 2 eggs 1/2 tsp. Don’t over cook. Bake for 30-35 minutes. Line an 8x8-inch square baking pan with foil and lightly oil the bottom. Add all the other ingredients and mix well.VegetarianFoodPlan. vanilla essence 1/2 cup carob powder 1 large. You may need to adjust wet/dry ingredients to achieve the correct texture. Leave to cool and enjoy! 5) 6) 7) 8) ©www.11.
shredded (Unsweetened) Y2 cup quick oats 1 Tbsp. sweetener (dates or maple syrup) and carob in a food processor or blender until smooth and creamy. 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. 13. and process until only slightly chunky. ©www. almond butter 2 Tbsp. Roll into balls and lightly roll in shredded coconut. pecans.12. Raw Banana Macaroons Ingredients: 1 cup medjool dates 1 banana 1/2 cup coconut. Place all ingredients in a food processor.raspberries. agave nectar Pinch of salt Preparation: 1) 2) 3) 4) Remove the pits from dates. Hold back a little coconut for coating the macaroons.VegetarianFoodPlan.com 19 .
© www. add cacao nibs and blend just until nibs are well distributed. cacao nibs Preparation: 1) Place dates in food processor and mix until smooth. 3) Shape into balls and enjoy! 15. shredded 12 dates (Medjool are best) Y2-3/4 tsp. Raw "Chocolate Mint" Cookies Ingredients: 2 Y2 cups raw walnuts 2-3 fresh mint leaves. 4) Refrigerate before eating. 3) After ingredients are mixed.VegetarianFoodPlan. 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. add a few more raisins and a tablespoon of water. mint. 2) If you can't get the mixture to hold together. again until smooth.com 20 . Makes approximately 15 cookies. cinnamon Y2 tsp. raw coconut oil (It's best if it's very soft. salt and coconut oil and mix it all up. salt 1 Y2 Tbsp. but not liquid) 2 Tbsp. cinnamon. 2) Add walnuts. Speedy Raw Cookies Ingredients: 3/4 cup raw walnuts.14. remove from food processor by tablespoon-sized blobs and flatten into cookie-ish rounds.
blueberries. fresh coconut butter (Optional) For Garnish: fresh strawberries. Blend the almonds and honey until finely chopped.VegetarianFoodPlan. and fresh coconut butter (if using) until smooth. Spoon into a serving dish and pack down well.16. honey.com 21 . 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. sliced Preparation: Crust 1) 2) Topping 1) 2) Blend the walnuts. Pour on top of crust and decorate with fresh. © www. sliced strawberries.
com 22 . cinnamon Water Preparation: 1) Blend all the ingredients until smooth. process dates until smooth (or as close to smooth as you can get). Process until everything is well mixed. cinnamon 1/2 cup pecans. salt 1 tsp. Remove from food processor and place the mixture in a medium-sized bowl or onto the counter.17. Press the pecan mix into a 9x9 or 8x8 inch glass pan. Raw Pecan Pie Tart Ingredients: 2 cups pecans. pitted 1 1/2 cup shredded. salt. and cinnamon. Sort of "knead" in the chopped pecans until they're well distributed. ©www. dried coconut 1/2 tsp. Store covered in the fridge until ready to eat.VegetarianFoodPlan." coconut. Add the "pecan butter. raw cacao powder 1/4 tsp. Raw Chocolate Pudding Ingredients: Meat of 2 coconuts or coconut butter 10 cashews 6 dates 4 Tbsp. made into a smooth "pecan butter" (Your food processor can do this) 30 medjool dates. chopped Preparation: 1) 2) 3) 4) 5) 6) 7) In food processor. 18.
soaked overnight 2 cups raisins Y2 cup orange peel 2 medium oranges. 2) When all ingredients are finely processed. and apples in a food processor until they are finely chopped. Papaya Banana Pudding Ingredients: 1 cup papaya chunks (About Y2 a Hawaiian papaya.19. peeled and seeded) 1 banana 1-2 tsp.com 23 . raw tahini Preparation: 1) Blend all ingredients until smooth and it’s ready to eat! 20. orange peel. cored Preparation: 1) Blend the almonds. ©www. Orange Almond Cookies Ingredients: 4 cups raw almonds. raisins.VegetarianFoodPlan. whole and peeled 2 apples. oranges. use a spatula to spread cookie mixture onto a dehydrator tray OR shape into balls and eat as is. sea salt.
green onions 1/4 cup cilantro Y2 cup tomatoes.do not heat oats.com 24 . sunflower seeds. 2. 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. Raw Scramble Ingredients: 1 cup almonds (Soaked overnight in water) 1/2 cup sunflower seeds 1/4 salt Y2 cup of water 2 Tbsp. 2) Reduce heat and simmer for 5-10 minutes or until oats have reach your desired texture. The leaf will give the dish more crunch and texture. ©www. 3) Optional. and green onions. cilantro. This keeps the fiber structure intact and helps the digestive system. Remove from heat and let cool. Oatmeal Ingredients: 3 cups water 2 cups old fashioned oatmeal 1/2 cup raisins Preparation: 1) Bring water to a boil and add oatmeal. * You can eat by itself or in a lettuce leaf. salt and water. chopped Dash of cayenne 1/4 tsp.BREAKFAST RECIPES 1.VegetarianFoodPlan. cumin Lettuce leaf – Romaine/Collard Green Preparation: 1) In a food processor combine and blend almonds.
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. To dry granola: 1) Take the chunky mixture and drop it on dehydrator trays. 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.VegetarianFoodPlan. salt. 3) If your dehydrator has a heating gauge. turn it no higher than 105 degrees so not to destroy the vitamins. 4) If you don’t have a dehydrator. Good For You Granola Ingredients: 4 cups of soaked sunflower seeds 1 cup of soaked flax seeds 2/3 cups of raisins 1 tsp. Stevia or honey. of salt 2 Tbsp. just place it on the tray in small chunky pieces. and essential fiber. alcohol free vanilla.3. ©www. of alcohol free vanilla 1 tsp. cinnamon. agave nectar and Stevia. and blend once more about 10-15 seconds. or until ingredients are slightly mixed but still chunky. you can add more agave. 5) Continue to add sweetener to taste. 2) Add raisins. 3) Process all ingredients except raspberries for 10-15 seconds. 4) Add raspberries.com 25 . 2) You don’t need to smooth it out. minerals. If you would like it sweeter. of cinnamon 2/3 cup shredded coconut (Unsweetened) 1 tsp.
Shake well before using. chopped walnuts 5 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. Refrigerate if you have the space. Store in an air-tight container. Eat with fresh fruit and non-dairy milk. Cover and blend on high until rice is pulverized.4. chopped dried apples 1/2 cup shredded coconut 5 oz. 5. Store in a covered container in the refrigerator. raisins 8 oz. rolled oats 8 oz.VegetarianFoodPlan. ©www. chopped sesame seeds 1 oz. water 1 tsp. vanilla and water. agave nectar.com 26 . Rice Milk Recipe Ingredients: 1 cup cooked brown rice 1 oz. Muesli Recipe Ingredients: 1 oz. vanilla Preparation: 1) 2) 3) 4) In a blender place rice. agave nectar 32 oz. rolled wheat 8 oz.
vanilla Dash of salt to bring out the flavors Preparation: 1) Place cashews. 4) Shake well before using. ©www.com 27 . * 1 serving is approximately 1 cup. vanilla and water in high powered blender. only creamy. agave nectar 32 oz. 2) Cover and blend on high until cashews are pulverized and there are not chunks of cashew. Cashew Milk Recipe Ingredients: 1/2 cup raw cashew pieces 3 Tbsp. agave nectar. 3) Cashew milk will last about 5 days covered in the refrigerator.VegetarianFoodPlan. water 1 tsp.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.
black pepper Y2 bell pepper. tamari/soy sauce. turmeric. With a fork. nutritional yeast Y2 tsp. In a frying pan. diced 1 Tbsp. diced Y2 onion.more if preferable 1/8 tsp. cayenne pepper 1/8 tsp. Sauté until the pieces are brown and crispy.com 32 . low sodium tamari or nama shoyu sauce. Rapeseed oil (or other mild-flavored oil) Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Drain the tofu. turmeric 2 tsp. heat the canola oil and add the Fakin’ Bacon. Makes 4 servings. mash it all up until there are no big chunks.12. Add the nutritional yeast. cayenne and pepper. Hearty Tofu Scramble Ingredients: l lb. organic) 1 medium tomato 2 Tbsp. Cut it into pieces and put it into a small mixing bowl. ©www. Add the vegetables and stir-fry until they are tender.VegetarianFoodPlan. Add the tofu mixture and stir-fry until the tofu is heated through. firm tofu (Non-gmo.
chopped 1/2 yellow pepper. 4) Stir in salsa and simmer for 5 minutes more. garlic. diced small 1/4 cup salsa 1/4 cup vegetable broth or 1 Tbsp. 6) Serve as is or with extra salsa. hot pepper (Jalepeno) 1 large green pepper. 2) Stir in black-eyed peas and cook on medium heat until vegetables are cooked through. nama shoyu and 1/4 cup water 1 package of whole wheat tortillas Preparation: 1) In a nonstick pan. minced garlic 1 can black-eyed peas. chopped 1 tsp.VegetarianFoodPlan. Breakfast Black Eyed Peas Ingredients: 1/2 large red onion. and peppers in vegetable broth until soft. 5) Warm tortillas and roll up some of the black-eyed peas mixture into each one. 3) Stir occasionally to keep from burning.com 33 .13. ©www. chopped 1/2 tsp. drained 2-3 Roma tomatoes. saute the onion. tomatoes.
crumbled 1 Tbsp. South Western Breakfast Burrito Ingredients: 1-2 low carb tortillas 1/3. Roll it up like a burrito. cumin. ©www. Sprinkle with nutritional yeast. Spoon the scrambled tofu/squash mixture in a line down the center of the tortilla. Add crumbled tofu. paprika. Enjoy!! Makes 1 serving. Saute until fully incorporated into tofu mixture and warmed thoroughly. tamari . Add salsa.14. and spices. turmeric 1 clove fresh garlic.1/2 cup firm tofu. crushed 3 Tbsp. or you can serve it on the top. Saute until lightly browned.VegetarianFoodPlan. and water.com 34 . chopped onion Spaghetti squash salad Salsa Dash of nutritional yeast Preparation: 1) 2) 3) 4) 5) 6) 7) 8) 9) 10) Sauté garlic and onions in a little broth. Add spaghetti squash salad. nama shoyu or tamari (Adds salty flavor) Dash of cayenne. Warm the tortillas.
diced 3 Tbsp. 3) Take the warmed tortillas and place each one flat on a separate plate. onions.15. 6) Top the salsa with the scrambled egg whites or scrambled tofu. or top the beans with the salsa and place the plates in a microwave oven and heat for 1 to 2 minutes on high. ©www.com 35 . 4) Cover each tortilla with the black beans. diced Preparation: 1) Warm the beans and separately scramble the egg whites or tofu mix in a non stick pan. spreading out the beans to cover the whole tortilla. Makes 2 servings. 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).VegetarianFoodPlan. Huevos Rancheros Ingredients: 6 egg whites OR enough scrambled tofu mix to serve two 1 15oz. 5) Top the beans with salsa that you've either warmed upon the stove top. vegan cheese 4 Tbsp. tomatoes. can of black beans 2 fat free/low fat flour tortillas 1 cup of salsa Diced green chillies 2 Tbsp.
and raisins and almond milk.com 36 . 4) Warm up when you want. bringing it to boil.VegetarianFoodPlan. 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. Or make one serving by boiling 1/4 cup of cereal. measure 2 cups of cereal to 5 cups of water. 3) You can store leftovers in the refrigerator.16. nutmeg. cinnamon. 5) Add chopped apple. ©www. 2) When ready to cook.
17. 6) This is also really good with dried apricots or with fresh chopped apples. 4) Reduce to a bare simmer and stir occasionally for 10 minutes or so. the soy milk and 3 cups water and bring to a simmer on the stove. strain water off grains. 2) In the AM. 3) Add the dried fruit. 5) Remove from heat and let stand covered for 5 minutes.com 37 . put grains and cinnamon in a large bowl or pot. add water 1 inch above grains.VegetarianFoodPlan. ©www. Winter Grain Cereal Ingredients: 2/3 cups steel cut oats 1/3 cup pearl barley 2 Tbsp. Makes 3-4 servings. cover and let set overnight. 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.
jam or jelly. Reduce the heat as you do subsequent batches. Serve with fat free maple syrup. except for the Cinnamon and blueberries. as it reduces the amount of Pam you need to fry them.com 38 . Fry in a non-stick pan sprayed with Pam.18. Be sure to add more soy milk or water to keep the batter from getting too thick as it sits. 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.VegetarianFoodPlan. Try to use a cover to steam the pancakes as much as fry them. ©www. vanilla Dash of salt 2 tsp. or they will tend to stick. fat substitute (Sunsweet Lighter Bake) 1 to 2 cups Almond milk 1 cup blueberries Powdered cinnamon for topping while cooking Preparation: 1) 2) 3) 4) 5) 6) Just put all the ingredients in a food processor.
Boil and then simmer the quinoa in water and mollasses for ten minutes. ©www.com 39 . cinnamon. nut.19. 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. Variations – try adding vanilla. or yeast. Makes 1 large serving OR 2 small servings. Add the oats and fruit and simmer for another 15 minutes.VegetarianFoodPlan.
combine grapeseed oil. 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. Mix in coconut. In a large bowl. pumpkin seeds. Grease an 8x8 baking dish with grapeseed oil. Stir dry ingredients into wet. ©www. Press the dough into the baking dish.20. vanilla extract 1/2 cup shredded coconut 1/2 cup pumpkin seeds 1/2 cup sunflower seed 1/4 cup slivered almond 1/4 cup raisins Preparation: 1) 2) 3) 4) 5) 6) In a small bowl. agave and vanilla. combine almond flour.com 40 . wetting your hands with water to help pat the dough down evenly. salt and baking soda. 8) Serve. Makes 12-16 bars.VegetarianFoodPlan. almond slivers and raisins. sunflower seeds. 7) Bake at 350° for 20 minutes.
3) Place all vegetables in bowel and toss with salad dressing. Rainbow Salad Ingredients: 1 medium red onion 1 medium green bell pepper. cut into 1/4 “ slices in a diagonal 1 large hothouse cucumber. cut into 1/4 “ slices 1 medium red bell pepper. chopped optional 3 Tbsp. cut into 1/4 “ slices 2 medium Belgian endive. 2) Add a little water or more vinegar if necessary to thin. 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. ©www.LUNCH RECIPES 1. raw Dressing: 2 Tbsp. cut into 1/4 “ slices 1 medium orange bell pepper.VegetarianFoodPlan. flat-leaf parsley 1 Tbsp. julienned 1 medium jicama. fresh tarragon.com 41 . flaxseed oil 2 large ripe avocados 1 cup non-fat plain yogurt 1 medium shallot 2 Tbsp. julienned 1/3 cup sunflower seeds.
Transfer to a dry work surface and pat dry. Preheat the oven to 375°F. Serve or pack each roll wrapped in a lettuce leaf (this will keep the spring roll from sticking to the plate). Look for them in packages at Asian markets. Let the tofu sit for 30 minutes. some Napa cabbage. freshly squeezed orange juice 1 Tbsp. and thinly slice the Granny Smith apple. 4) 5) 6) 7) ©www. Dip one of the wrappers in a wide bowl filled with warm water for 15 seconds. Cut the tofu into three slices lengthwise. Stir in the garlic. sliced 9 large leaf or butterhead lettuce leaves. soy sauce. and scallions in a mound just below the center of the wrapper. mirin (Sweet Japanese cooking wine) 1 Tbsp. Arrange a slice of tofu along with some apple slices.VegetarianFoodPlan. making nine equal slices. Bake the tofu and marinade for 40 minutes. soy sauce 1 Tbsp. Roll up the rice paper to form a tight bundle. minced 1 Tbsp. folding in the sides along the way. 2 sprigs of cilantro. until it is golden brown and the marinade is absorbed. and cayenne. Set aside to cool. or until softened.2. minced ginger A pinch of cayenne 1 Granny Smith apple 9 (8-inch diameter) dried rice paper wrappers 18 fresh cilantro stems 1 cup finely shredded Napa cabbage 1 bunch scallions.com 42 . Put another plate on top and weigh it down with something heavy. Peel. cover the rolls with a damp paper towel and some plastic wrap to keep them from drying out. canola oil 2 garlic cloves. and canola oil. Place the slices in an 8×8-inch baking dish and pour the marinade over the top. then turn the tofu block on its side and cut into thirds again. 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. the mirin. core. 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. Ingredients: 1 pound firm tofu 4 Tbsp. If packing for later. then turn the slices over and let sit for another 30 minutes. Toss the apple slices with the remaining tablespoon of orange juice to keep them from browning. ginger. Press the tofu for 30 minutes.
extra virgin olive oil 1 Tbsp. Add the onion and sauté until soft and slightly golden. minced 1 tsp. Drizzle the tomatoes with 1/4 cup olive oil and sprinkle with salt.com 43 . chopped 1 large garlic clove. they should fill the pan completely. Simmer for 15 minutes. Carefully pour in all the tomatoes and their juices. bag) 1/2 tsp. Toss with your hands until the tomatoes are evenly coated with oil. 3) Warm the rest of the olive oil in a large saucepan over medium heat.VegetarianFoodPlan. dried thyme Preparation: 1) Preheat the oven to 400°F.3. cut in half lengthwise (About 35) 1/4 cup plus 1 Tbsp. Remove from heat and allow to cool slightly. Remove pan from the oven and set aside. 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. 4) Blend the soup in batches in the blender. 5) Serve piping hot. red pepper flakes (Optional) 2 cups fresh whole basil leaves (one 2 oz. Add the basil. then arrange them cut side up. Add garlic and pepper flakes and sauté for one more minute. depending on the strength of your blender). and 1 cup water (you may need to add an extra cup if the tomatoes are on the dry side). sea salt 1/2 a medium onion. Place in oven and roast the tomatoes for 50 minutes. with crackers or chunks of store-bought artisan-style bread. ©www. Roasted Tomato Basil Soup Ingredients: 6–6 1/2 pounds plum tomatoes. 2) Arrange the cut tomatoes on a large (10×16-inch) baking sheet. about 10 minutes. thyme.
until the beans are tender. Let the beans soak for several hours or overnight. stir in the salt and pepper to taste and serve hot. 2) Heat the olive oil in a skillet over medium-high heat. 5) When the chili is done. stirring constantly.com 44 . When the oil is hot. then cover with a generous amount of water. Drain the dry beans and add them to the slow cooker along with the lentils. sage.VegetarianFoodPlan. paprika 1/2 tsp. If you are around. and cayenne and sauté. pinto beans. chopped 1 garlic clove. thyme. dried sage 1 tsp. 3) Scrape the onion and spice mixture into the insert of a medium-size (2. cumin. Rinse and drain the beans. add the onion and bell pepper and sauté until the onion is translucent and soft. for another 2 minutes.5 to 3 quarts) slow cooker. Add 5 cups of boiling water and stir until everything is combined and there are no lumps of tomato paste. dried thyme 1/2 tsp. brown. TVP. paprika. ©www. or crimson are all fine here. and tomato paste. finely chopped 1/2 a green or red bell pepper. 4) Cover the slow cooker and cook on high for 5 hours or on low for 8 hours. Chili Con "Carne" Ingredients: 1/2 cup dried black beans 1/2 cup dried pinto beans 1/2 cup dried navy beans 1 Tbsp. dried oregano A pinch of cayenne 1/2 cup uncooked lentils (Black.4. extra virgin olive oil 1 onion. minced 1 tsp. and navy beans in a mixing bowl. ground cumin 1 1/2 tsp. oregano. about 5 minutes. beef-style texturized vegan protein (TVP) 1 (6-ounce) can salt-free tomato paste 1 tsp. Add the garlic. or until the garlic is soft and the spices are fragrant. just not red) 1 cup dried. give the chilli a stir or two during the day to ensure even cooking. sea salt (Or to taste) Freshly ground black pepper Preparation: 1) Combine the black beans.
Toss again before serving. diced 1/3 cup sliced black olives 2 Tbsp. diced 1 12 oz. 3) In a large bowl. Drain and allow to cool.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. drained and chopped 1 purple onion.5. diced 1 -2 tomatoes. ©www. chopped small 1 12 ounce can water-packed artichoke hearts. until just tender. diced 1 red or yellow bell pepper. can green beans.VegetarianFoodPlan. 2) Lightly steam the broccoli. 4) Allow to marinate in the refrigerator at least one hour before serving. toss together the pasta. 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.
chopped 3 medium potatoes. garlic powder 1 tsp. dried 10 cups water 1 onion. uncovered.6. or until the soup reaches desired thickness. Simmer. 3) Puree in a blender or food processor.VegetarianFoodPlan. stirring occasionally. Remove bay leaf. curry powder 1/2 tsp. onion and spices. combine the split peas. chopped 1 tsp. for 1 hour.com 46 . chopped 2 stalks celery. for an additional 45 minutes. chopped Preparation: 1) In a large saucepan. Reheat before serving. Simmer. water. salt 1 bay leaf 2 large carrots. potatoes and celery. pepper 1/2 tsp. Curried Split Pea and Potato Soup Ingredients: 16 oz. dried oregano 1 tsp. ©www. 2) Stir in the carrots. green split peas. covered.
garlic powder Black pepper. finely shredded 3 Tbsp. Raw Eggless Egg Salad Ingredients: 1 Y2 pounds tofu. onion granules 1/4 tsp.VegetarianFoodPlan. or as a side salad. chopped fresh parsley 2 stalks celery. Add remaining ingredients and mix well. 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.6. finely chopped 1 tsp. The resulting savory treat is wonderful as a sandwich spread. turmeric 4 tsp. pickle relish 1 Y2 Tbsp. prepared mustard 1 Y2 tsp. sea salt 1 Y2 tsp. served on crackers. mash tofu with a fork or potato masher (alternatively. ©www. chopped finely 4 scallions (White and green parts). to taste Add dill to taste Preparation: 1) 2) 3) In a large bowl.com 47 .
4) Lower the heat and simmer for 30 minutes. seeded and cut into 1/2-squares 1 yellow bell pepper. and all the beans. This is to replace the oil that is often used for sautéing. Add a little water as needed. oregano. drained and rinsed 1 can black beans. water for sautéing 1/4 tsp. Tres Bean Chilli Ingredients: 1 orange bell pepper. and cook. and cumin. seeded and cut into 1/2-squares 1 red bell pepper. coriander.VegetarianFoodPlan. drained and rinsed 1 can corn. onion. 3) Stir in the tomatoes. ground cumin 1 tsp. to taste Water or tomato juice as needed 1/2 cup chopped fresh cilantro leaves or fresh parsley (Optional) Squeeze lime juice to taste (Optional) Preparation: 1) Heat up the few tablespoons of water in a heavy 4-quart saucepan over medium heat. cayenne. drained (Or 1-1/2 cups frozen corn. for 5 minutes.com 48 . 5) Season with salt and black pepper. garlic. stirring. ground coriander 1 tsp. finely chopped 3-4 Tbsp. adding water or tomato juice as needed if too much liquid evaporates. 2) Add the bell peppers. the canned corn. and stir in the cilantro or parsley. thawed) Salt and freshly ground pepper.8. chili powder. and bring to a boil. ©www. coarsely chopped 2-3 cloves garlic. 6) Serve in shallow bowls. cayenne pepper 1 tsp. drained and rinsed 1 can pinto beans. seeded and cut into 1/2-squares 1 yellow onion. peeled and chopped (Or one 16-ounce can diced tomatoes) 1 can kidney beans. chili powder 3 medium tomatoes. dried oregano 2 Tbsp.
diced green chillies 1 tsp. ©www. and green chilies. salt. or flax crackers. 4) Serve with raw veggies or baked tortilla chips. * You can use pine nuts instead of pumpkin seeds. Process until almost smooth. Mexican Bean Spread Ingredients: 1/2 oz.com 49 . sea salt 1/4 tsp. cans. weigh pumpkin seeds. chili powder 1/4 tsp. Transfer them to a food processor. liquid smoke flavouring Preparation: 1) In a medium-small wide bowl. rinsed and drained. pinto beans. cooked pinto beans 4 oz. you will need 2 15 oz. or omit both.VegetarianFoodPlan. raw pumpkin seeds 16 oz.9. 2) Add chili powder. 3) Add water if needed. * If you want to use canned beans. and liquid smoke flavor.
VegetarianFoodPlan. cumin and paprika. ©www. black pepper. by hand or with the food processor.10. in to very small pieces. The pieces should be about the size of a corn kernel. Raw Vegan Ceviche Ingredients: 1 cup corn (Do not cut it up.com 50 . 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. 4) Stir well keep covered in the fridge 4-6 hours or more. 3) Add juice of one large pink grapefruit. 2) Put all chopped veggies in a large bowl and add: 1/2 tsp. each salt.
VegetarianFoodPlan. 2) Mix well and form 1/4 cup balls. Raw Vegan Falafel Ingredients: 1 cup sunflower seeds 1 Tbsp. ©www. Makes about 15 balls. cumin 1 tsp.11.com 51 . chopped about a cup 1/2 cup celery leaf (Or parsley/cilantro) 1 Roma tomato 1/2 cup olives 1 Tbsp. curry A squeeze of lemon Preparation: 1) Place all ingredients in food processor until it turns into a paste. gently turning every two hours or so until they start to get crispy on the outside. dry dill 1 tsp. salt 1 Tbsp. 3) Dehydrate at 145F. sesame seeds 1/2 cup corn kernels (Fresh/frozen) 1 large clove of garlic 1 small onion. nutritional yeast (Optional) 1/2 tsp.
shredded 6 large collard green leaves or for a more mild flavor. Cut the Mango lenthwise into strips. 3) 4) 5) ©www. Add the almond butter and blend at low speed to combine. and soy sauce.VegetarianFoodPlan. In a blender.redchilli1Tbsp. Add some hemp seeds. and a few leafs of cilantro and.com 52 . You should get a rather thick consistency. Place the collard leaf on a cutting board with the underside facing up. red chili. you might need to stick a cocktail stick in it to hold. Do this for all the other spinach leafs until the ingredients are gone. 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. Roll it up and the spinach leaf. Then you put some of the cabbage mix on the leaf. ginger.12. lemon juice. a few pieces of mango.nam ashoyusauce 1 cup raw almond butter 1/2 head Savoy cabbage. a few sticks of carrot. The best and easiest way is to do this with you hands or a large wooden spoon. puree the honey. mix the almond butter dressing with the cabbage. (You may add water if it needs to be thinner) In a bowl. about 1/4 inch (1 cm) thick. chopped ginger 1/4 cup green onions sliced 1/2Tbsp. basil. Raw Lettuce Wraps Ingredients: 1/2 cup hemp seed 1/2 cup lemon juice 1 1/2 Tbsp.
com 53 . coriander 2 Tbsp. frozen veggies. garam masala 1/2 tsp. onion. fenugreek powder 1/4 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. unpasteurized miso paste 1 can or 15 oz. 3) Simmer for 10 minutes. navy beans 1/2 large onion 4 medium carrots.VegetarianFoodPlan. garlic powder 1 tsp. cumin seed Salt to taste 1/2 tsp. and carrots into a pot. crushed red pepper 1 tsp. miso paste. Simmer for 5 minutes. olive oil Preparation: 1) Put water. and oil. spices. 2) Add beans. tarragon leaf 1 tsp. ©www.13.
ground coriander Dash of cinnamon 3 tsp.14. Curried Vegetable and Chickpea Stew Ingredients: 2 cups onion. minced in garlic press 2 tsp. olive oil 2 Tbsp. quartered lengthwise and sliced 1 can or 15 oz.com 54 . ©www. chickpeas. ground black pepper 3 cups sweet potato. garlic. diced 1 cup green bell pepper. ground cumin 1 tsp. diced 2 cups zucchini. curry powder 2 tsp. deseeded and diced 1 Tbsp.VegetarianFoodPlan. 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. sea salt 1 tsp.
pepper 1/3 cup vegan mayonnaise 2 tsp. set aside. wheat germ and parsley. each) chickpeas or garbanzo beans. Shape into six patties. In a food processor.15.com 55 . Add the eggs. Serve patties on buns with lettuce and tomato or wrap in lettuce leaf and reserved onion mixture. Combine mayonnaise and mustard. cover and process until smooth. ©www. Makes 6 servings. Bake at 375° for 10-15 minutes or until firm. Place on a baking sheet coated with cooking spray. curry and pepper.VegetarianFoodPlan. spread over cut sides of buns. cover and pulse until blended. Chickpea Burgers Ingredients: 1 large red onion. thinly sliced 1/4 cup fat-free red wine vinaigrette 2 cans (15 oz. split or whole romaine lettuce leaves 6 lettuce leaves Preparation: 1) 2) 3) 4) 5) 6) 7) 8) In a small bowl. curry powder Tomato sliced 1/2 tsp. combine onion and vinaigrette. combine the chickpeas. walnuts. Dijon mustard 6 sesame seed hamburger buns. rinsed and drained 1/3 cup chopped walnuts 1/4 cup toasted wheat germ 1/4 cup packed fresh parsley sprigs 2 eggs 1 tsp.
VegetarianFoodPlan. 5) Divide the juice. Acorn Squash with Pineapple Ingredients: 2 medium acorn. 4) Scoop out the seeds. 6) E n j o y ! ©www. salt. extra virgin olive oil 1/4 tsp. 2) Place the whole squash on a baking sheet lined with parchment paper or foil and roast for 40-45 minutes. allow to cool for 10 minutes. 3) Remove from the oven. all spice Dash of cinnamon (Optional) Salt and pepper Preparation: 1) Preheat the oven to 350 degrees Fahrenheit. all spice. or delicate squash 1/3 cup pineapple juice 1 Tbsp. then cut in half horizontally.16. and pepper among the halves and use a fork to fluff and incorporate mixture into squash. oil. or until tender. butternut. reserve them to roast if you’d like.com 56 .
Black Bean Fajitas Ingredients: 1/2 cup each julienned sweet yellow pepper and red pepper 1 cup red onions julienned 1 can (15 oz. warmed or lettuce leaf for wrap 1 medium tomato. Fold in half.) black beans.VegetarianFoodPlan.17.com 57 . Makes 4 servings. salsa. ©www. Add beans. rinsed and drained 4 low carb tortillas (6 inches). cover and cook 1 minute longer or until heated through. 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. top with tomato. Spoon 1/2 cupful down the center of each tortilla. cheese and sour cream.
freshly cracked pepper Dash chili powder 1 Tbsp.com 58 .VegetarianFoodPlan. ©www. cold pressed olive oil Preparation: 1) Blend all ingredients until smooth.18. unpasteurized barley miso Y2 tsp. lemon juice 1 Tbsp. Raw Creamed Spinach Soup Ingredients: Y2 head spinach leaves Y2 cucumber. salt Y2 tsp. peeled 1/4 cup water 1 avocado 1 clove garlic 1 cup tomato 1 Tbsp.
cumin powder 1/2 tsp. Add chiles. cored and diced 2 cups of spinach 1 cup tomatoes. cumin. cayenne pepper 3 Anaheim chiles roasted.com 59 . masala. Add salt just before serving. and cayenne. Makes 4 servings. diced and crushed 2 cloves garlic. Add washed lentils and cover mixture with water. and turmeric and sauté until the onion is transparent. Kick-it-up Spicy Curry Lentils Ingredients: 12 oz.VegetarianFoodPlan. fresh coriander 1 tsp. chopped 2 Tbsp. Simmer over low heat for about 25 minutes. garam masala 1/2 tsp. ©www. Add ginger root. seeded. Add garlic. diced 1 tsp.19. tomatoes and coriander. minced 1 medium onion. spinach. red lentils (dry) 1 tsp. turmeric 1 tsp. ginger root. onion. salt Preparation: 1) 2) 3) 4) 5) 6) 7) Heat oil in skillet.
2) Add remaining ingredients and mix well.com 60 . 3) Can have as a side dish or on vegetables or salad. finely minced 1-2 Tbsp.20. Mock Tuna Salad Ingredients: 1 cup garbanzo beans (Canned or pre-cooked) 1 stalk celery.VegetarianFoodPlan. kelp flakes (Gives it a fishy flavor) Vegan mayonaise Salt and pepper to taste Preparation: 1) Mash the garbanzo beans. ©www. chopped 1/2 small onion.
extra virgin olive oil 1 medium red onion. black beans. roughly chopped 3 Tbsp. thawed 1 large orange. agave nectar or honey 1/2 tsp. salt and pepper in a large bowl. 2) Dice the onion. vinegar. dried basil Salt and pepper Preparation: 1) Whisk together the orange zest and juice. garbanzo beans. and add to the salad. oil. Zesty 3 Bean Salad Ingredients: 1 3/4 cup or 15 oz. dried oregano 1/2 tsp. ©www. Dijon mustard 2 Tbsp.VegetarianFoodPlan. cooked 1 3/4 cup or 15 oz.com 61 . cucumber. 3) Mince the garlic. cooked 1 3/4 cup or 15 oz. balsamic vinegar 1 Tbsp. 4) Drain and rinse the beans and add along with the peas. cooked 1 pound green peas. and roasted bell peppers and add to the bowel. 5) Stir and serve chilled. zest and juice 2 Tbsp. * You can use other beans and it will be very tasty. roasted bell peppers 1 clove minced garlic 1/3 cup flat leaf parsley. mustard. diced 1 medium hothouse cucumber 15 oz. pinto beans. rough chop the parsley.21.
©www. packed with protein. with the split peas quite broken down and mushy. diced 1 tsp. and bring to a simmer. Heat should be low-medium. checking for any impurities. Place all ingredients except salt and pepper in a soup pot. Makes 4 to 6 servings. brimming with fiber. Cover loosely and cook until peas are tender. 6) Add salt and pepper to taste. diced 2 celery stalks. Ingredients: 2 cups green split peas. dried marjoram 1 tsp.22. diced 2 or 3 garlic cloves. Make sure there’s enough water. and freezes well. dried basil 1/2 tsp. dry uncooked 6 to 7 cups water or vegetable stock 1 medium-size yellow onion. to taste Preparation: 1) 2) 3) 4) Rinse split peas.VegetarianFoodPlan. 1 hour or longer. 5) The resulting soup should be thick and creamy. pressed or minced 2 carrots. Check occasionally to make sure water has not completely evaporated. dried parsley 1/4 tsp. 7) Can make creamy by blending in food processor. Split Pea Soup This wonderful soup is filling. and serve hot. such as stones or residue. A crock pot works very well for making this soup and cook for 6-8 hours. black pepper Salt and pepper.com 62 . ground mustard 1/4 tsp. low in calories and fat.
com 63 . soy sauce. Stir in garlic and ginger. Garlic Ginger Tofu Ingredients: 3 Tbsp. green onion thinly sliced 1/2” ginger. Rapeseed oil 4 cloves garlic.VegetarianFoodPlan. firm tofu Preparation 1) 2) 3) : Heat oil in a wok or frying pan over medium heat. and stir to coat. Squeeze lime juice and sprinkle green onion over tofu before serving. Cover. and continue cooking for 20 to 30 minutes. minced or in garlic press 2 Tbsp. or to taste 1 lb. ©www. Add tofu to the pan with soy sauce.DINNER RECIPES 1. and cook for 1 minute. minced maybe you can use garlic press 1 lime 1 Tbsp.
4) Cut into 2-inch pieces. add to tomato mixture. Steamed Green Beans with Tomato-Garlic Vinaigrette Ingredients: 1 Tbsp. or 1 pound green beans.VegetarianFoodPlan. tossing gently to coat. covered. let stand 10 minutes. extra virgin olive oil 1/2 cup seeded chopped tomato 1 tsp chopped fresh thyme 16 oz. freshly ground black pepper Garlic cloves. trimmed Preparation: 1) Combine first 5 ingredients in a medium bowl. Dijon mustard 1/4 tsp. 7 minutes or until crisp-tender.com 64 . slowly add oil. ©www.2. crushed and minced 1 Tbsp. 2) Stir in tomato and thyme. salt 1/8 tsp. 3) Steam beans. white wine vinegar 1/2 tsp. whisking to combine.
divided 1 cup whole water chestnuts. 2) Fry for about 5 minutes or until browned. and sesame seeds and sauté 2-4 more minutes. pressed in garlic press 2 tsp.VegetarianFoodPlan. ©www. nama shoyu 3 Tbsp. green onions. 4) Add chestnuts. garlic. green beans. green onions 2 tsp. rapeseed oil in pan and add cubed tofu. stems removed 1 cup fresh snow peas 1 cup water Preparation: 1) Heat 1 tsp. Rapeseed oil 2 tsp. minced in garlic press 1/2 cup fresh shiitake mushrooms. 5) Serve with or without rice. 3) Stir fry mushrooms. Vegetable N’ Braised Tofu Ingredients: 1 pound tofu firm silken style (Organic and non-gmo). sesame oil. fresh garlic. drained and sliced 2 Tbsp.3. cubed 1” 1 tsp. fresh ginger. nama shoyu and ginger in water and remaining oil for several minutes. tofu.com 65 .
whisk together remaining chopped basil and garlic. and process for 1 minute. ©www. Preparation: 1) Rehydrate sun dried tomatoes in warm water for 15 min.com 66 . onion slices.VegetarianFoodPlan. tamari. 4) Dip each mushroom in marinade and place on hot grill.4. nama shoyu. Set aside. garlic. olive oil. or sun dried tomatoes in olive oil are ready to go. 2) Food process. chopped basil. vegan cheese as toppings. minced garlic 1 cup vegan mayonnaise 3 Tbsp. tomato slices. olive oil 2 Tbsp. combine sun dried tomatoes and water. of bragg liquid aminos 6 Portobello mushrooms. Grill for 5 minutes and flip with tongs. Grill an additional 4 to 5 minutes or until tender. 3) In a small bowl. cleaned and dried Whole grain buns or rolls Lettuce. balsamic vinegar. and tamari. and vegan mayonnaise. balsamic vinegar 2 Tbsp. 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. 5) Serve on toasted bun with fresh vegetables on top and sun dried tomato aioli.
com 67 . apple cider vinegar Spices: 1 clove of garlic. or blend beans and onion into a puree. peeled and cubed Preparation: 1) 2) 3) 4) 5) 6) Strain and rinse black beans. Mash. minced 1/4 . Remove from heat and cover. Prepare toppings.5. Burrito of Black Beans Ingredients: 1 Tbsp. cumin 1 tsp. ©www.1/2 tsp. onion.VegetarianFoodPlan. black beans 2 Tbsp. pinch Toppings: 1 tomato. Use a leaf of lettuce or tortillas to wrap up the bean. diced 1 3/4 cup or 15 oz. Add spices. cayenne pepper Black pepper. Add apple cider vinegar. food process. cubed 1 avocado.
halved and thinly sliced 1/4 cup green onions. deseeded and diced 1/3 cup red onions. put all vegetables slightly chopped in food processor and pulse until soup has reached desired chunkiness. ©www. thinly sliced 1/4 cup chopped fresh cilantro 1/4 cup chopped fresh parsley 1 jalapeno pepper.com 68 . Garden Patch Gazpacho Ingredients: 2 cups tomato vegetable juice low sodium 1 cup tomatoes.6. ground cumin 1-2 tsp. fresh lime juice or apple cider vinegar 1 Tbsp. sea salt 1/4 tsp. minced 1 tsp. diced Y2 cup carrots 1 cup cucumber. diced 2/3 bell peppers and color. 2) To speed up the chopping process. olive oil 1 Tbsp. chilli powder Y2 tsp. 3) Cover and chill in refrigerator for 1-2 hours to allow flavors to blend.VegetarianFoodPlan. diced 1/3 celery. ground pepper Hot red pepper optional Preparation: 1) Combine all ingredients and stir well. garlic. deseeded and diced 2 Tbsp. diced 1/4 cup radishes.
combine and purée all the remaining ingredients in a food processor or blender. ©www. 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. ground cumin 1/4 tsp. 4) Just before you are ready to eat. then slice it into 1/2-inch thick rounds. black beans.7. or until all the liquid has been absorbed.com 69 . 3) While kasha is cooking.VegetarianFoodPlan. cooked and drained 1/2 cup roasted red pepper 2 Tbsp. tahini (Sesame seed butter) 1/2 tsp. Peel the stem with a sharp knife. ground coriander 1/4 cup chopped fresh cilantro Preparation: 1) Cut off broccoli stems. Cover and simmer for about 10 minutes. then top with steamed broccoli and black-bean sauce. 5) Place a small portion of kasha on each serving plate. Set aside. sundried tomatoes in oil 1/4 cup chopped onion 1 3/4 cup or 15 oz. chili powder 1/4 tsp. salt 1 1/2 oz. Cut or break the tops into bite-sized florets. 2) Place kasha and salt into the water in a large saucepan. lemon juice 2 Tbsp. steam broccoli over boiling water for about 5 minutes.
seeded and cut into large pieces 2 cups small mushrooms 2 tomatoes. or pasta.com 70 . Schilling Garlic and Herb. cut into chunks 1 red bell pepper. Zesty Tofu and Vegetables Ingredients: 2 to 3 cups cubed summer squash (Zucchini. or pasta Preparation: 1) 2) Sauté the vegetables and mix in tofu cubes. Use water in pan if you need more liquid to sauté.8. or other seasoning mix Olive oil Risotto. polenta. crookneck. Spike. and top with fresh tomato wedges.VegetarianFoodPlan. cut into 1-inch cubes 1 Tbsp. ©www. Spread the cooked vegetables over Risotto. Polenta. or scallop) 1 onion. cubed 1/2 pound very firm tofu.
but do not let them get brown. chopped 2 1/2 cups whole tomatoes. If the onion starts to brown too quickly. coarsely chopped 1 cup onion. and put them (including the juice) into a dish. cooked Preparation (Makes 6 servings): 1) 2) 3) 4) 5) 6) 7) 8) Heat the olive oil in a large skillet on medium heat. chili powder 1 jalapeno (Optional) seeded and chopped 1 tsp. For some reason. Drain and rinse the beans. The longer you cook the chili. red kidney beans. turn down the heat on the skillet and add a little water to slow things down. black beans. chopped 1 cup vegetable broth 4 tsp.VegetarianFoodPlan. white northern or pinto beans. sugar 1/2 tsp. cooked 1 3/4 cups or 15 oz.com 71 . Garnish with fresh chopped onion and shredded cheese if desired. ground cumin seed 1 tsp. salt 1/2 tsp. ©www. cooked 1 3/4 cups or 15 oz.9. seasoned (or black) pepper 1 3/4 cup or 15 oz. Stir all of the spices into the skillet. olive oil 1 green pepper. 3 Bean Bonanza Chili Ingredients: 2 Tbsp. and add the green pepper and onion. the more the flavors will blend (up to about an hour). Add all remaining ingredients and bring to a mild boil. oregano 1 tsp. basil leaf 2 tsp. Cut the whole tomatoes into small pieces. stirring often while you do the next few steps. using a can of diced tomatoes instead of the chopped whole tomatoes does not come out as well. garlic powder 1 tsp. Reduce heat to a simmer and cook for at least 30 minutes. Cook for at least 5 minutes.
Spaghetti Squash Salad Ingredients: Whole Spaghetti Squash.VegetarianFoodPlan.10. black beans 1/4 cup green bell peppers 1/4 cup pumpkin seeds. cooked and removed from shell 1/4 cup carrots.com 72 . raw 1/4 cup fresh/frozen corn Dash of chilli powder Sea salt Topping. 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.plain yogurt and salsa Low carb tortilla Preparation: 1) Heat all ingredients together on the stove.
Basmati Spinach Stew Ingredients: 1 Tbsp.11. Add the water and coconut milk and bring to a gentle boil. If not.VegetarianFoodPlan. 8) Take the pot off the heat and let sit for 5 minutes. Cook for 10 minutes. package firm tofu 2 carrots. 7) Add the spinach and cook for another 3-5 minutes to heat it up. cayenne pepper 1 14 oz. ground mustard 1 tsp. Defrost the spinach and squeeze out the extra water. package frozen spinach Salt and pepper to taste Preparation: 1) 2) 3) 4) 5) 6) Sauté carrots and spices for 3-5 minutes. ground ginger 1/2 tsp. black pepper 1 tsp. ©www. ground coriander 1 tsp. cook for a while longer. peeled and sliced into half rounds 1 10 oz. Add the basmati rice and tofu and reduce heat to simmer. 9) Add salt and pepper to taste. can coconut milk (Don't use the "light" version) 4 cups water 1 cup basmati rice 1 16 oz. ground cumin 1/2 tsp. Canola oil 1 1/2 tsp.com 73 . After 20 minutes of cooking the rice should be looking more or less done.
) extra-firm tofu.com 74 .VegetarianFoodPlan. divided 1 cup onions 1 lb. sprinkle with almonds. halved and sliced 2 green onions. salt 1/4 tsp. pepper and remaining ginger in remaining oil for 7-9 minutes or until lightly browned. pepper 2 cups hot cooked brown rice 2 Tbsp. Bring to a boil. canola oil. 2) Add asparagus.12. cook and stir for 2 minutes or until thickened. Makes 4 servings. sliced almonds. heat through. toasted Preparation: 1) In a large nonstick skillet or wok. stir-fry 1 teaspoon ginger in 1 teaspoon oil for 1 minute. 5) Add asparagus mixture and tofu. Asparagus N’ Squash Tofu Stir-Fry Ingredients: 1/2 tsp. 6) Serve with rice. divided 3 tsp. 3) In the same pan. thinly sliced 1 package (14 oz. stir-fry for 2 minutes. 4) Stir in vegetable broth and sweetener and add to the pan. Add onions. fresh asparagus. minced fresh gingerroot. drained and cut into 1/2-inch cubes 1/4 tsp. nama shoyu. stir-fry tofu. Remove and keep warm. agave nectar or honey 1-1/4 cups vegetable broth 4 tsp. salt. Add squash. stir-fry 1 minute longer or until vegetables are crisp-tender. ©www. Remove and keep warm. stir-fry 2 minutes longer. braggs amino acids 2 tsp. trimmed and cut into 1-inch pieces 1 medium yellow summer squash.
Add to grilled vegetables or on top of a fresh salad. Marinate the seitan in the mixture for at least 45 minutes. olive oil 1 lb. 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 .13. seitan Preparation: 1) 2) 3) 4) Whisk together all ingredients except for the seitan.VegetarianFoodPlan. Grill over hot coals. ©www. turning once and brushing with extra marinade as desired.
VegetarianFoodPlan.5 cups water to the beans.14. 3) Makes 2 -4 servings. Add 1. Bring to a boil over medium heat. Drain off any remaining water and stir in the tahini and soy sauce. ©www. 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. Sesame Adzuki Beans Ingredients: 1/2 cup dry adzuki beans 1/4 cup tahini 1 Tbsp.com 76 . Drain off the water and transfer the beans to a saucepan.
2) Add the other ingredients to the pot and simmer for 30-40 minutes. fat free vegetarian refried beans 1 cup diced tomatoes 1 cup salsa Toppings (Avocado. Taco Soup Ingredients: 1 large onion. chopped 1 package low sodium natural taco seasoning 2 cups whole kernel corn. cilantro.15. Makes 15 cups.VegetarianFoodPlan. vegan cheese) Preparation: 1) Saute the onion until soft in a large pot sprayed with nonstick cooking spray. black beans.com 77 . undrained 1 3/4 cups or 15 oz. cooked. ©www. undrained 1 3/4 cups or 15 oz. great northern beans. fresh cut of the cob 1 3/4 cups or 15 oz.
2) Heat 2 tablespoons olive oil in a nonstick skillet. garlic. 4) Set up grill for indirect grilling and preheat to medium. finely chopped 2 cloves garlic. Spoon the mixture into the hollowed chiles and sprinkle with remaining cheese. cilantro and cumin. 5) Cook until chillies are tender and cheese is browned and bubbling. seeded and chopped 1/2 red bell pepper. Arrange the chillies on the grill away from the heat. finely chopped 1/2 cup chopped fresh cilantro 1 tsp. to taste 12 oz. ground cumin 3 1/2 cups or 28 oz. coarsely grated Salt. jalapenos. finely chopped 2 jalapenos. hot sauce and 8 ounces of cheese. 3) Remove pan from heat and stir in baked beans. olive oil 1 medium onion. drained 1-3 tsp.16. ©www. Grilled Stuffed Chili Rellenos or Green Bell Peppers Ingredients: 6 large poblano chiles or red/green bell peppers 2 Tbsp. Add onion. and cook over medium heat until golden brown for about 4 minutes.VegetarianFoodPlan. to taste Preparation: 1) Cut poblano chiles in half lengthwise to create a boat for filling and scrape out seeds.com 78 . Makes 6 – 8 servings. hot sauce. about 30 to 40 minutes. to taste Freshly ground black pepper. Pepper Jack or Monterey Jack cheese or vegan cheese. Add salt and pepper to taste. vegetarian baked beans. red bell pepper.
In a large bowl. garlic powder 1 tsp. ©www. onion powder 1/2 tsp. mash the beans until almost smooth. seasoned salt Salt and pepper to taste Oil for frying Whole grain bun or bread Preparation: 1) 2) Sautee the onions till soft. about 3-5 minutes. diced 1 3/4 cup or 15 oz.com 79 . Black Bean Burgers Ingredients: 1/2 onion. Mixture will be thick. black beans. cooked 1/2 cup whole wheat flour 2 slices bread. Make veggie burgers and enjoy! 3) Makes 6 servings.VegetarianFoodPlan. Add sauteed onions and the rest of the ingredients. adding the flour a few tablespoons at a time to combine well. approximately 1/2 inch thick and fry patties in a small amount of oil until slightly firm. except the oil.17. Form bean mixture into patties. crumbled 1 tsp.
for 10 minutes.VegetarianFoodPlan. cannelloni beans. simmer 10 minutes longer. Add tomatoes. salt 1/8 tsp. agave nectar 1 tsp. Makes 6 servings. sauté the green pepper. rinsed and drained 1-3 Tbsp. Penne Pasta & Beans Ingredients: 3 1/2 cups crushed tomatoes 1 cup chopped red bell pepper 1/2 cup chopped onion 1 jalapeno pepper. pepper 5 cups hot cooked gluten free penne pasta Preparation: 1) 2) 3) 4) In a large skillet. olive oil 1 3/4 cup or 15 oz. Simmer. uncovered. minced 1 Tbsp. vinegar.com 80 . minced fresh cilantro 1 tsp. onion.18. ©www. Toss with pasta. bring to a boil. sugar. cider vinegar 1 tsp. salt and pepper. seeded and chopped 3 garlic cloves. jalapeno and garlic in oil for 5 minutes or until tender. Stir in the peas. cilantro.
Bring to a boil. chopped Preparation: 1) 2) 3) 4) 5) In a nonstick skillet. warmed 1/2 cup shredded reduced-fat cheddar cheese or vegan cheddar cheese 1 large ripe avocado.19. saute onion and garlic in oil until tender. garlic powder 1/4 tsp. chopped 2 garlic cloves. rinsed and drained 1 Y2 cup diced tomatoes Y2 cup (4 oz. garlic powder) 1 tsp.com 81 . sprinkle with cheese. chilies and seasonings. ©www. dried oregano 1/2 tsp. ground cumin 1 tsp. oregano. Makes 8 servings. tomatoes.) black beans. uncovered. salt. Fold one side of tortilla over filling.) chopped green chilies 1 Tbsp. minced 1 Tbsp. salt 1/4 tsp. Reduce heat. peeled and sliced Fresh cilantro to top.VegetarianFoodPlan. simmer. pepper 8 low carb tortillas (6 inches). cumin. chili powder (Or purchase a natural taco seasoning to replace chilli. Spoon about 1/2 cup off center on each tortilla. olive oil 4 cups (32 oz. Garnish with avocado and chopped cilantro. Bean Tacos Ingredients: 1 medium onion. for 3-5 minutes or until mixture begins to thicken. Stir in the beans.
stir-fry 2 minutes longer. ©www. 6) Serve with rice. drained and cubed 2 tsp. Add cabbage and tomatoes.20. 5) Return tofu to skillet. chopped 3 cups hot cooked brown rice Preparation: 1) In a small bowl. peanut butter 1 can (14 oz. Add mushrooms and onions. honey or agave 1/2 tsp. Cook and stir for 1-2 minutes or until thickened and vegetables are crisp-tender. set aside. 4) Stir coconut milk mixture and add to skillet. sesame oil 1 medium sweet yellow pepper. 2) In a large nonstick skillet or wok coated with cooking spray. stir-fry for 2 minutes. crushed red pepper flakes 1 package (16 oz. stir-fry tofu in oil for 2-3 minutes or until heated through. cut into 1-inch pieces 4 cups shredded cabbage 4 plum tomatoes.) firm tofu. Curried Tofu Stir-Fry Ingredients: 1/4 cup nama shoyu sauce or Braggs Amino Acid 2 Tbsp. 3) In the same pan. Makes 6 servings. julienned 1/2 pound sliced fresh mushrooms 1 tbsp.) light coconut milk 1 cup matchstick-cut carrots 8 green onions. cornstarch 1-1/2 tsp. combine the first 10 ingredients. curry powder 1 tsp. stir-fry yellow pepper for 1 minute. bring to a boil.VegetarianFoodPlan. chili powder 1/2 tsp. minced fresh ginger root 1/2 tsp. salt 1/2 tsp. Remove and keep warm.com 82 .
olive oil 2 cups pasta sauce (no high fructose corn syrup) 1 3/4 cup or(15 oz.com 83 . uncovered. chopped 1 small onion. black beans and seasonings. Spinach Fettuccine with Tomato Basil Bean Sauce Ingredients: 6 oz. dried oregano 1/2 tsp.) shredded part-skim mozzarella cheese or vegan mozzarella cheese Preparation: 1) Cook fettuccine according to package directions. Reduce heat. 5) Top with sauce and sprinkle with mozzarella cheese. uncooked vegan spinach fettuccine 1 small green pepper.21.) black beans. dried basil 1 tsp. garlic salt Dash pepper 1/2 cup (4 oz. ©www. minced fresh basil or 2 tsp. sauté green pepper and onion in oil until tender. simmer. 4) Drain fettuccine. fennel seed 1/4 tsp. Bring to a boil. Makes 5 servings. rinsed and drained 2 Tbsp. for 5 minutes.VegetarianFoodPlan. in a large saucepan. 3) Stir in the pasta sauce. 2) Meanwhile. chopped 1 Tbsp.
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