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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.com . Mango Delight’ Smoothie Ingredients: 1 cup organic almond milk 1 large fresh mango (peeled) or frozen 1 apple. Banana Cherry and Sesame Ingredients: Frozen organic cherries (1/2 cup to 1 cup) 1 banana 2 Tbsp. 2) Next add all the remaining ingredients: peeled mango. Marvellous Mango Ingredients: 2-3 tsp. cucumber. and nuts in 2-3 cups of water first preferably. of raw cacao powder Raw honey or agave nectar as sweetener Water/ice to blend 5. © www. sunflower. spinach.VegetarianFoodPlan.4. ground up sesame seed 6. flax seeds (Thickens smoothie) 2 tsp. raw sunflower seeds 4-6 raw Brazil nuts or 4-8 soaked raw almonds 1 Tbsp. sesame seeds 1 or 2 tsp. 1 Tbsp. coconut butter or oil 1 large mango (Peel & remove pit) 1/4” slice of fresh ginger root 1/3 cucumber (Optional to peel) 1-2 cups spinach 2-3 cups water Preparation: 1) Blend flax. cored 2 tsp. ginger and blend. ground up flax seed 2 tsp.
of your favorite dried green supplement Stevia (Optional) 10. Mac’ Berry Almond Smoothie Ingredients: 1/2 banana (Or substitute half an avocado but eliminate the flax oil) 4 oz. cacao nibs 3-4 each raw almonds AND macadamia nuts 2 tsp. hemp seeds 3 tsp.7. frozen acai 1/3 to 1/2 cup frozen mixed berries 1-2 Tbsp. of coconut butter 1 tsp.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. of soaked brown flax seed 1 Tbsp. flax oil 1 tsp.com 6 . of maca Handful of goji berries 1 tsp. Low Glycemic Chocolate-Green Smoothie Ingredients: 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. of honey 1 tray of ice cubes Water 9. chopped flax seeds 8. of cacao powder 1/2 tsp.
organic maple syrup Add ice 13.11. rinse before use) 2 apples sliced 1 banana sliced 1 Tbsp. Chocolate-Avocado DREAM Ingredients: 1/2 avocado 1 medium sized banana 4-6 dates (Sweeten to taste. soy. less is better) 1 Tbsp. raisins & hemp seeds (Optional) www. soaked brown flax seed (Optional) 1-2 tsp. of cacao powder 11/2 . rice milk (less for thicker shake) 12. Carob Shake Ingredients: 1 large banana 1-1/2 cup almond. flax meal 3 Tbsp. or rice milk 1 Tbsp. cinnamon 1/4 cup pure water if blending Nuts. raw carob powder 1 or 2 shakes of cinnamon 1 Tbsp.2 cups liquid use water. Oat Meal Raw Food Breakfast Ingredients: 1/2-1 cup soaked oat groats (Let soak uncovered. soy. almond. ground flaxseed 1/4 cup soaked raw almonds 1 tsp. in water over night.com 7 . hemp.VegetarianFoodPlan.
rice.14. then dump coconut water into blender. 16.com 8 1) . soy or hemp milk 1 Tbsp. Remember to be very careful to avoid hard pieces from the husk. Energizing Smoothie Ingredients: 1/2 ripe avocado 1 frozen banana 1 young coconut. Favorite fruit/Y2 an apple 1/4 inch-1/2 inch raw ginger peeled Udo's. blueberry) Dash of Stevia to taste Dash cinnamon 1 Tsp. soaked flaxseed 4-6 chucks pineapple (Fresh or frozen) 1-2 cup organic spinach (Fresh or frozen) 15. maca (Optional) Young Coconut Preparation: To open young coconut use clever or chef knife. 2) Scoop out coconut meat and place in blender. flax oil or substitute with Y2 avocado if no oil Couple dashes of cinnamon 1 tsp. strawberry. Green Pome-berry Smoothie Ingredients: 1 medium sized banana 6-8oz (1 cup) frozen blueberries 1/2 cup pomegranate juice 1/2 cup almond.+ cocoa powder Handful blueberries or strawberries Pumpkin seeds Water (As needed) Dash Stevia to sweeten ©www.water and meat 1 cup your favorite frozen berry (Raspberry. Vegan Green Chocolate Shake Ingredients: Almond milk vanilla unsweetened 1-2 fresh kale leaves Almond butter 1 Tbsp.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. Green Machine Smoothie Ingredients: 3-5 leaves of kale 1 kiwi 1 avocado 2 Tbsp. Tropical Green Smoothie Ingredients: 3 cups fresh organic baby spinach 2 cups fresh or frozen pineapple cubes 2-3 kiwis 1/2 avocado 1 banana Add ice & water until desired 20. of ginger root powder or 1/4 inch fresh peeled ginger 1 Tbsp.17. rice or almond milk Add ice if desired 19. soy. 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. 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 . of spirulina or SuperGreens powder Add water/ice 18.VegetarianFoodPlan. of flaxseed oil 1/4 tsp.
VegetarianFoodPlan. ground cinnamon 1 tsp. baking powder 1 cup applesauce (Optional unsweetened version) 4 oz agave nectar 2 tsp. 6) Bake about 30 minutes or until lightly browned on edges. Chocolate Chip Vegan Cookies Ingredients: 3 cups whole-wheat flour 1 tsp. Makes 48 cookies 2. 4) Processed oats with berries. 3) Using blender or food processor grind oats to coarse powder texture. Blueberry Squares Ingredients: 4 cups fresh blueberries or berry of your choice 2 tsp. of batter onto cookie sheet and flatten with fork. 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. 7) Allow treat to cool down then cut into squares and serve! ©www. cloves. 6) Place a Tbsp. 2) Spray cookie sheet with cooking spray. arrowroot and apple juice concentrate in large bowl. 8) Bake about 12 minutes or until golden. cinnamon. 2) Spray baking pan with cooking spray. 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. agave nectar and vanilla. 7) Moisten your fork if it begins to stick to batter. 3) Stir flour and baking powder in large bowl 4) In separate bowl stir well and combine applesauce.DESSERT RECIPES 1. 5) Now add to dry ingredients and fold in carob chips.com 10 . walnuts and seeds. 5) Spread batter evenly into sprayed pan.
slightly warm. baking powder and spice in a large mixing bowl. do not cook 2/3 cup almond meal 1/4 teaspoon cardamom 1/4 tsp. finely shredded & unsweetened 3 large.VegetarianFoodPlan. cinnamon 1/2 tsp.3. baking soda. 6) Pour batter into oiled pan and bake for 45-50 minutes. 7) Remove pie from oven and cover with aluminium foil for 10 minutes before removing from pan. baking powder 1 Tbsp. ripe bananas. 4. well mashed (about 1 1/2 cups) 1 tsp.com 11 . alcohol free vanilla extract (Trader Joe’s has Alcohol Free FYI) 2 Tbsp. and vanilla to the dry ingredients and mix until combined. nutmeg 1 tsp. applesauce. 5) Mix in the flax seed. vanilla extract 1/4 cup coconut oil or olive oil. mixed with 2 Tbsp. fine grain sea salt 1 tsp. cinnamon 1/2 tsp. oats.can do gluten free 1/3 cup coconut. ground cloves 1/4 tsp. baking soda 1 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. baking powder 6-7 ounces chocolate chips or dark chocolate bar chopped or unsweetened carob www. Chocolate Oatmeal Chai Cookie Recipe Ingredients: 2 cups rolled oats. all-spice 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. ground flax seed. 4) Stir in the apple juice concentrate.
coconut oil. 5) Add the dry ingredients to the wet ingredients and stir until combined. 3) In a large bowl whisk together the flour. cinnamon. 6) Add this to the flour mixture and stir until just combined. Carrot Ginger Oatmeal Cookie Recipe Ingredients: 1 cup whole wheat pastry flour 1 tsp. salt. Set aside. 5. one level tablespoonful at a time. leaving about 2 inches between each cookie. 4) In another bowl whisk together the oats. and ginger. shredded coconut. raisins and oats. room temperature 1/2 cup unrefined (fragrant) coconut oil. almond meal. racks in the top third. vanilla extract. 4) Add the nuts and carrots. and baking powder. cardamom. 8) Bake in the top 1/3 of the oven for 10 .VegetarianFoodPlan.You can make your own almond meal by pulsing almonds in a food processor until it is the texture of sand .Preparation: 1) Preheat oven to 350 degrees. 7) Drop dollops of the dough. onto a parchment lined baking sheet. salt. an inch apart. 8) Bake for 12 . wheat germ. 7) Drop onto prepared baking sheets. ground cloves. warmed until just melted 1 tsp. 2) Line two baking sheets with parchment paper. 5) In a separate smaller bowl use a whisk to combine the maple syrup.14 minutes or until turning brown on the bottom. ©www. 2) To make almond meal. and coconut oil. 6) Fold in the chocolate/carob. baking powder.don't go too far or you'll end up with almond butter. 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. Makes about 3 dozen bite-sized cookies. 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. each about 2 teaspoons in size. baking powder Scant 1/2 tsp.
Press down on each one gently with the back of a fork.but don't over bake or they will be dry. Let cool five minutes and transfer to a cooling rack. Now drop by heaping tablespoonfuls onto parchment-lined baking sheets. or unbleached all-purpose flour 1 tsp. www. Pour the flour mixture over the peanut butter mixture and stir until barely combined . vanilla extract Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Preheat oven to 350F degrees. spelt flour. and vanilla.3 dozen cookies. Place racks in the top third. baking soda. and salt. olive oil. maple syrup.com 13 .Makes about 2 1/2 dozen cookies. baking soda 3/4 tsp. 9) 10) Make 2 . It's a loose batter. Organic Peanut Butter Cookies Ingredients: 2 cups whole wheat pastry flour. go ahead and chill the batter for an hour or so before this step.still a bit dusty looking. In a separate larger bowl combine the peanut butter. give one more quick stir. Bake for 10. Let sit for five minutes. just a stroke or two. so if you're set on doing criss-crosses. Stir until combined.VegetarianFoodPlan. 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. In a medium mixing bowl combine the flour. maybe 11 minutes . 6.
red seedless grapes.7. Ingredients: 1 cup raw cashews 3 Tbsp. ©www. a slice of apricot or whipped cream. Dark Chocolaty Chocolate Pudding Make a rich and creamy vegan chocolate mousse from tofu! Garnish with fresh strawberries.com 14 . cacao powder 1 Tbsp. carob powder 3 Tbsp.VegetarianFoodPlan. 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. 2) Pour the pudding into bowls and add your desired toppings. or crumble some graham crackers on top.
VegetarianFoodPlan.8. mix all dry ingredients together in a mixing bowl: flour. 7) Bake for 40-50 min at 350F until a toothpick inserted into the middle of the cake comes out clean. 8) Cool on a counter for 30 min and then frost with cream cheese frosting © www. Mix until "just mixed. allspice Y2 tsp. 2) Grate the carrots. Grade B (vegan) or 1 cup honey (Vegetarian) 1/2 cup crushed walnuts (Optional) Preparation: 1) First. ground cloves 1 tsp. Peter Rabbit Carrot Cake Ingredients: 2 cups spelt flour or whole wheat flour 2 tsp. and salt. I use a food processor instead of grating them by hand. baking powder 1 1/2 tsp. baking soda 2 tsp. 3) Preheat the oven to 350F. 6) Transfer to a greased 13x9x2 pan. cloves. baking soda. ground cinnamon 1/4 cup raisins 1 Y2 tsp. allspice. 4) Combine the carrots and the rest of the ingredients except for the walnuts to the flour mixture. cinnamon." 5) Mix in the walnuts.com 15 . baking powder. salt 2 cup grated carrots 1 cup almond milk 1 1/2 cup applesauce 1 cup maple syrup.
4) In a separate bowl. about 40-45 minutes. © www. orange juice 1/3 cup vanilla almond milk (Or apple sauce) 1/2 cup agave nectar 2 cups whole wheat flour 3/4 tsp.9. 3) In a large bowl. 5) Add blueberries and use a spoon or spatula to ensure they are coated with the flour mixture. orange zest 1 Tbsp. and agave nectar. baking powder. 8) Bake until a knife inserted in the center comes out clean. salt 1 cup (240 ml) blueberries Preparation: 1) Preheat oven to 350F. 9) Allow to cool before cutting and serving. 2) Wipe a 9x5-inch loaf pan with oil. almond milk. 6) Add the banana mixture and gently mix until just combined. Stir well to combine.VegetarianFoodPlan. and salt. 7) Spread the mixture evenly in the prepared pan. baking powder 3/4 tsp. baking soda (Non-aluminum) 1/2 tsp. combine the flour. orange juice. Blue Banana Bread Ingredients: 3 large over-ripe bananas 1 tsp.com 16 . mash the bananas and add orange zest. soda.
raisins and nuts and mix well into the dough. Super Yummy Low-Fat Whole Wheat Oatmeal Raisin Cookie Ingredients: 1/4 tsp. beat olive oil (and/or milk) together with the vegan sugar. of baking soda 1/4 cup pecans. olive oil or 1 Tbsp.1/2 cup of sugar 1/4 cup of unsweetened applesauce 3/4 tsp. 7) At this point. 10) Bake in the center of oven for about 10-12 minutes. chopped 2 Tbsp. 12) Eat when nice a warm and chewy. of ground cinnamon 1/8 teaspoon nutmeg 1/4 tsp. cinnamon. remove from cookie tray and cool on a rack. cloves 1/2 tsp. baking soda into the flour and oatmeal in a bowl. 4) In a mixing bowl. of salt (Optional) 1/2 tsp. www.VegetarianFoodPlan. 5) Add in applesauce and egg substitute and beat well. 11) When it’s done. add the vanilla essence. 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.10. arrowroot flour (As substitute for 1 egg) 3/4 cup of whole wheat flour 3/4 cup of dry oats 2 Tbsp. 3) Sift the salt. Stir to blend together. 9) Flatten to about 3/4 and keep it thick. oil + 1 Tbsp of Almond Milk 1/3 .com 17 . This dough will be very slightly sticky. 6) Add in the flour mixture and beat on medium until a semi-stiff dough forms.
Add all the other ingredients and mix well. Mash the banana in a large mixing bowl. You may need to adjust wet/dry ingredients to achieve the correct texture. Low-fat Wheat-free Carob Brownies Ingredients: 1/3 cup brown rice flour 2/3 cup porridge oats 4 Tbsp. The mixture should be sticky but not too wet.11. your better off slightly undercooking them and having a slightly soft middle. tahini Preparation: 1) 2) 3) 4) Pre-heat oven to 350°. pure maple syrup Egg replacer equivalent of 2 eggs 1/2 tsp. Line an 8x8-inch square baking pan with foil and lightly oil the bottom. Bake for 30-35 minutes.VegetarianFoodPlan. vanilla essence 1/2 cup carob powder 1 large.com 18 . Leave to cool and enjoy! 5) 6) 7) 8) ©www. Don’t over cook. very ripe banana Pinch of salt 1/4 cup chopped walnuts 1/8 cup sultanas or raisins 1/2 Tbsp. Use a hand blender to blend the oats into a powder/flour.
VegetarianFoodPlan. and process until only slightly chunky. almond butter 2 Tbsp. shredded (Unsweetened) Y2 cup quick oats 1 Tbsp. Raw Banana Macaroons Ingredients: 1 cup medjool dates 1 banana 1/2 cup coconut. ©www.raspberries. Roll into balls and lightly roll in shredded coconut.com 19 .12. pecans. Place all ingredients in a food processor. sliced strawberries Preparation: 1) Process avocado. sweetener (dates or maple syrup) and carob in a food processor or blender until smooth and creamy. Hold back a little coconut for coating the macaroons. 13. agave nectar Pinch of salt Preparation: 1) 2) 3) 4) Remove the pits from dates. 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.
raw coconut oil (It's best if it's very soft. 2) If you can't get the mixture to hold together. 3) After ingredients are mixed. 4) Refrigerate before eating. cinnamon.com 20 . © www. 2) Add walnuts. 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. salt 1 Y2 Tbsp. shredded 12 dates (Medjool are best) Y2-3/4 tsp. add cacao nibs and blend just until nibs are well distributed. Once smooth.VegetarianFoodPlan. remove from food processor by tablespoon-sized blobs and flatten into cookie-ish rounds. cinnamon Y2 tsp. Makes approximately 15 cookies. add a few more raisins and a tablespoon of water. but not liquid) 2 Tbsp. Raw "Chocolate Mint" Cookies Ingredients: 2 Y2 cups raw walnuts 2-3 fresh mint leaves. again until smooth. Speedy Raw Cookies Ingredients: 3/4 cup raw walnuts. 3) Shape into balls and enjoy! 15.14. salt and coconut oil and mix it all up. mint. cacao nibs Preparation: 1) Place dates in food processor and mix until smooth.
VegetarianFoodPlan. honey. Raw-Berry Pie Ingredients: For the crust: 2 cups almonds 1/2 cup honey For the topping: 1 cup walnuts 1/4 cup honey 1/3 cup blueberries 2 Tbsp. Spoon into a serving dish and pack down well.com 21 . © www. sliced Preparation: Crust 1) 2) Topping 1) 2) Blend the walnuts. and fresh coconut butter (if using) until smooth. Pour on top of crust and decorate with fresh. fresh coconut butter (Optional) For Garnish: fresh strawberries. sliced strawberries. Blend the almonds and honey until finely chopped. blueberries.16.
process dates until smooth (or as close to smooth as you can get).17. chopped Preparation: 1) 2) 3) 4) 5) 6) 7) In food processor. ©www. pitted 1 1/2 cup shredded. Press the pecan mix into a 9x9 or 8x8 inch glass pan. salt 1 tsp." coconut.VegetarianFoodPlan. cinnamon 1/2 cup pecans. and cinnamon. made into a smooth "pecan butter" (Your food processor can do this) 30 medjool dates. Sort of "knead" in the chopped pecans until they're well distributed. dried coconut 1/2 tsp. Remove from food processor and place the mixture in a medium-sized bowl or onto the counter. Add the "pecan butter. Process until everything is well mixed. 18. Store covered in the fridge until ready to eat. raw cacao powder 1/4 tsp. salt. Raw Chocolate Pudding Ingredients: Meat of 2 coconuts or coconut butter 10 cashews 6 dates 4 Tbsp. cinnamon Water Preparation: 1) Blend all the ingredients until smooth. Raw Pecan Pie Tart Ingredients: 2 cups pecans.com 22 .
raw tahini Preparation: 1) Blend all ingredients until smooth and it’s ready to eat! 20. peeled and seeded) 1 banana 1-2 tsp. oranges. raisins. Papaya Banana Pudding Ingredients: 1 cup papaya chunks (About Y2 a Hawaiian papaya.VegetarianFoodPlan. sea salt. 2) When all ingredients are finely processed. cored Preparation: 1) Blend the almonds. whole and peeled 2 apples. ©www. Orange Almond Cookies Ingredients: 4 cups raw almonds. and apples in a food processor until they are finely chopped. use a spatula to spread cookie mixture onto a dehydrator tray OR shape into balls and eat as is. soaked overnight 2 cups raisins Y2 cup orange peel 2 medium oranges. orange peel.com 23 .19.
salt and water. chopped Dash of cayenne 1/4 tsp. 2) Pour into bowl and fold in chopped tomatoes. 3) Optional. Oatmeal Ingredients: 3 cups water 2 cups old fashioned oatmeal 1/2 cup raisins Preparation: 1) Bring water to a boil and add oatmeal. 2. * You can eat by itself or in a lettuce leaf. 4) Place in water the night before and then prepare yoru breakfast the following morning as if they are cooked. cilantro. sunflower seeds. The leaf will give the dish more crunch and texture. cumin Lettuce leaf – Romaine/Collard Green Preparation: 1) In a food processor combine and blend almonds. and green onions.do not heat oats. green onions 1/4 cup cilantro Y2 cup tomatoes.BREAKFAST RECIPES 1.VegetarianFoodPlan. Raw Scramble Ingredients: 1 cup almonds (Soaked overnight in water) 1/2 cup sunflower seeds 1/4 salt Y2 cup of water 2 Tbsp.com 24 . This keeps the fiber structure intact and helps the digestive system. 2) Reduce heat and simmer for 5-10 minutes or until oats have reach your desired texture. Remove from heat and let cool. ©www.
turn it no higher than 105 degrees so not to destroy the vitamins. 4) If you don’t have a dehydrator. of salt 2 Tbsp. 2) Add raisins. of cinnamon 2/3 cup shredded coconut (Unsweetened) 1 tsp. If you would like it sweeter. or until ingredients are slightly mixed but still chunky. agave nectar and Stevia. Good For You Granola Ingredients: 4 cups of soaked sunflower seeds 1 cup of soaked flax seeds 2/3 cups of raisins 1 tsp. 5) Continue to add sweetener to taste. you can add more agave. 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. 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.com 25 . alcohol free vanilla. and blend once more about 10-15 seconds.3. salt. cinnamon. of alcohol free vanilla 1 tsp.VegetarianFoodPlan. Stevia or honey. 3) Process all ingredients except raspberries for 10-15 seconds. minerals. ©www. 3) If your dehydrator has a heating gauge. just place it on the tray in small chunky pieces. 2) You don’t need to smooth it out. 4) Add raspberries. and essential fiber.
vanilla Preparation: 1) 2) 3) 4) In a blender place rice. Store in an air-tight container. Shake well before using.com 26 . Muesli Recipe Ingredients: 1 oz.VegetarianFoodPlan. water 1 tsp. raisins 8 oz. chopped sesame seeds 1 oz. Fold in ingredients with a large spoon to mix. chopped dried apples 1/2 cup shredded coconut 5 oz. Rice Milk Recipe Ingredients: 1 cup cooked brown rice 1 oz. Cover and blend on high until rice is pulverized. rolled wheat 8 oz. vanilla and water. agave nectar 32 oz. Store in a covered container in the refrigerator. agave nectar. Eat with fresh fruit and non-dairy milk. 5.4. Refrigerate if you have the space. ©www. rolled rye Preparation: 1) 2) 3) 4) 5) Combine all ingredients in a large wide bowl. rolled oats 8 oz. chopped walnuts 5 oz.
* 1 serving is approximately 1 cup.VegetarianFoodPlan. agave nectar 32 oz. vanilla Dash of salt to bring out the flavors Preparation: 1) Place cashews. vanilla and water in high powered blender.com 27 . 4) Shake well before using. ©www.6. Cashew Milk Recipe Ingredients: 1/2 cup raw cashew pieces 3 Tbsp. water 1 tsp. 3) Cashew milk will last about 5 days covered in the refrigerator. agave nectar. 2) Cover and blend on high until cashews are pulverized and there are not chunks of cashew. only creamy.
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.
organic) 1 medium tomato 2 Tbsp. In a frying pan. heat the canola oil and add the Fakin’ Bacon. turmeric. firm tofu (Non-gmo. nutritional yeast Y2 tsp. Rapeseed oil (or other mild-flavored oil) Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Drain the tofu. With a fork.more if preferable 1/8 tsp. Add the nutritional yeast. diced 1 Tbsp. Sauté until the pieces are brown and crispy. mash it all up until there are no big chunks. cayenne and pepper.com 32 . black pepper Y2 bell pepper. tamari/soy sauce. Cut it into pieces and put it into a small mixing bowl. ©www. Add the tofu mixture and stir-fry until the tofu is heated through. low sodium tamari or nama shoyu sauce. Hearty Tofu Scramble Ingredients: l lb.VegetarianFoodPlan. turmeric 2 tsp. Add the vegetables and stir-fry until they are tender. diced Y2 onion. Makes 4 servings.12. cayenne pepper 1/8 tsp.
chopped 1/2 tsp. drained 2-3 Roma tomatoes. tomatoes. 4) Stir in salsa and simmer for 5 minutes more. 3) Stir occasionally to keep from burning. Breakfast Black Eyed Peas Ingredients: 1/2 large red onion. chopped 1/2 yellow pepper. nama shoyu and 1/4 cup water 1 package of whole wheat tortillas Preparation: 1) In a nonstick pan. 5) Warm tortillas and roll up some of the black-eyed peas mixture into each one. saute the onion.13. 2) Stir in black-eyed peas and cook on medium heat until vegetables are cooked through. and peppers in vegetable broth until soft.VegetarianFoodPlan. chopped 1 tsp. hot pepper (Jalepeno) 1 large green pepper. minced garlic 1 can black-eyed peas. ©www. 6) Serve as is or with extra salsa. diced small 1/4 cup salsa 1/4 cup vegetable broth or 1 Tbsp. garlic.com 33 .
Saute until lightly browned.VegetarianFoodPlan. ©www. turmeric 1 clove fresh garlic. cumin.com 34 . Add salsa.1/2 cup firm tofu. crumbled 1 Tbsp. tamari . and spices. Spoon the scrambled tofu/squash mixture in a line down the center of the tortilla. Warm the tortillas. Saute until fully incorporated into tofu mixture and warmed thoroughly. Sprinkle with nutritional yeast. Add spaghetti squash salad. or you can serve it on the top. Roll it up like a burrito. and water. paprika. South Western Breakfast Burrito Ingredients: 1-2 low carb tortillas 1/3. crushed 3 Tbsp.14. Add crumbled tofu. 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. nama shoyu or tamari (Adds salty flavor) Dash of cayenne. Enjoy!! Makes 1 serving.
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. tomatoes.com 35 . 5) Top the beans with salsa that you've either warmed upon the stove top. ©www. 6) Top the salsa with the scrambled egg whites or scrambled tofu. diced Preparation: 1) Warm the beans and separately scramble the egg whites or tofu mix in a non stick pan. 4) Cover each tortilla with the black beans. Huevos Rancheros Ingredients: 6 egg whites OR enough scrambled tofu mix to serve two 1 15oz.VegetarianFoodPlan. can of black beans 2 fat free/low fat flour tortillas 1 cup of salsa Diced green chillies 2 Tbsp. 2) Warm tortillas in oven using a very low temperature so that the tortillas warm all the way through and are still soft (not until they dry out and become crunchy). onions. 3) Take the warmed tortillas and place each one flat on a separate plate. spreading out the beans to cover the whole tortilla. diced 3 Tbsp.15. vegan cheese 4 Tbsp.
2) When ready to cook. and raisins and almond milk. cinnamon. 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. measure 2 cups of cereal to 5 cups of water.16. 3) You can store leftovers in the refrigerator. ©www. 5) Add chopped apple. 4) Warm up when you want. nutmeg.com 36 .VegetarianFoodPlan. bringing it to boil. Or make one serving by boiling 1/4 cup of cereal.
VegetarianFoodPlan. ©www. 4) Reduce to a bare simmer and stir occasionally for 10 minutes or so. 6) This is also really good with dried apricots or with fresh chopped apples. 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. 5) Remove from heat and let stand covered for 5 minutes.17. 2) In the AM. Makes 3-4 servings. add water 1 inch above grains. 3) Add the dried fruit. Winter Grain Cereal Ingredients: 2/3 cups steel cut oats 1/3 cup pearl barley 2 Tbsp. put grains and cinnamon in a large bowl or pot.com 37 . the soy milk and 3 cups water and bring to a simmer on the stove. cover and let set overnight. strain water off grains.
18. Reduce the heat as you do subsequent batches.com 38 . Serve with fat free maple syrup. 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. jam or jelly. ©www. except for the Cinnamon and blueberries. or they will tend to stick. Fry in a non-stick pan sprayed with Pam. as it reduces the amount of Pam you need to fry them. vanilla Dash of salt 2 tsp.VegetarianFoodPlan. fat substitute (Sunsweet Lighter Bake) 1 to 2 cups Almond milk 1 cup blueberries Powdered cinnamon for topping while cooking Preparation: 1) 2) 3) 4) 5) 6) Just put all the ingredients in a food processor. Try to use a cover to steam the pancakes as much as fry them.
nut.VegetarianFoodPlan. Add the oats and fruit and simmer for another 15 minutes. 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. blackstrap molasses or raw honey Currants or raisins to taste Preparation: 1) 2) 3) 4) Rinse the grains. or yeast. Makes 1 large serving OR 2 small servings. cinnamon. Variations – try adding vanilla. ©www.com 39 . Boil and then simmer the quinoa in water and mollasses for ten minutes.19.
20. 8) Serve. salt and baking soda. 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. sunflower seeds. Mix in coconut. In a large bowl. Stir dry ingredients into wet. Press the dough into the baking dish. pumpkin seeds. agave and vanilla. wetting your hands with water to help pat the dough down evenly. 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. Grease an 8x8 baking dish with grapeseed oil.VegetarianFoodPlan.com 40 . ©www. combine almond flour. combine grapeseed oil. 7) Bake at 350° for 20 minutes. Makes 12-16 bars. almond slivers and raisins.
chopped optional 3 Tbsp. Rainbow Salad Ingredients: 1 medium red onion 1 medium green bell pepper. cut into 1/4 “ slices 1 medium red bell pepper.LUNCH RECIPES 1. flaxseed oil 2 large ripe avocados 1 cup non-fat plain yogurt 1 medium shallot 2 Tbsp. vinegar Salt and pepper Dash of honey to balance out the flavour Preparation: 1) Combine all dressing ingredients in a food processor or blender and blend until smooth. cut into 1/4 “ slices 1 medium orange bell pepper. julienned 1 medium jicama. 3) Place all vegetables in bowel and toss with salad dressing. 2) Add a little water or more vinegar if necessary to thin. ©www.VegetarianFoodPlan. raw Dressing: 2 Tbsp. fresh tarragon. flat-leaf parsley 1 Tbsp. cut into 1/4 “ slices 2 medium Belgian endive.com 41 . cut into 1/4 “ slices in a diagonal 1 large hothouse cucumber. julienned 1/3 cup sunflower seeds. julienned 1 medium yellow squash or zucchini.
Let the tofu sit for 30 minutes. 4) 5) 6) 7) ©www. mirin (Sweet Japanese cooking wine) 1 Tbsp. 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. then turn the tofu block on its side and cut into thirds again. freshly squeezed orange juice 1 Tbsp. Peel. and canola oil. then turn the slices over and let sit for another 30 minutes. folding in the sides along the way. minced 1 Tbsp. Toss the apple slices with the remaining tablespoon of orange juice to keep them from browning. Preheat the oven to 375°F. and scallions in a mound just below the center of the wrapper. 2 sprigs of cilantro. Dip one of the wrappers in a wide bowl filled with warm water for 15 seconds. 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. Set aside to cool. Make a marinade by whisking together 3 tablespoons of the orange juice. Cut the tofu into three slices lengthwise. Look for them in packages at Asian markets. Serve or pack each roll wrapped in a lettuce leaf (this will keep the spring roll from sticking to the plate).2. sliced 9 large leaf or butterhead lettuce leaves. some Napa cabbage. soy sauce 1 Tbsp. making nine equal slices. Press the tofu for 30 minutes. Arrange a slice of tofu along with some apple slices. Stir in the garlic. canola oil 2 garlic cloves. soy sauce. or until softened. Roll up the rice paper to form a tight bundle. If packing for later. cover the rolls with a damp paper towel and some plastic wrap to keep them from drying out. core. Tofu Apple Spring Rolls The Wonders of Rice Paper: Rice paper wrappers are a fantastic alternative to bread for the gluten-intolerant. and cayenne. and thinly slice the Granny Smith apple. ginger. the mirin. Place the slices in an 8×8-inch baking dish and pour the marinade over the top. until it is golden brown and the marinade is absorbed.VegetarianFoodPlan. Transfer to a dry work surface and pat dry. Ingredients: 1 pound firm tofu 4 Tbsp. Bake the tofu and marinade for 40 minutes.
Place in oven and roast the tomatoes for 50 minutes. 2) Arrange the cut tomatoes on a large (10×16-inch) baking sheet. and 1 cup water (you may need to add an extra cup if the tomatoes are on the dry side).com 43 . sea salt 1/2 a medium onion. 5) Serve piping hot. they should fill the pan completely. Toss with your hands until the tomatoes are evenly coated with oil. bag) 1/2 tsp. Simmer for 15 minutes. Drizzle the tomatoes with 1/4 cup olive oil and sprinkle with salt. then arrange them cut side up.3. pouring finished soup into a clean saucepan or soup tureen (you may wish to strain the soup as you do this to remove any remaining skin or seeds. chopped 1 large garlic clove. Add the onion and sauté until soft and slightly golden. cut in half lengthwise (About 35) 1/4 cup plus 1 Tbsp. 4) Blend the soup in batches in the blender.VegetarianFoodPlan. about 10 minutes. minced 1 tsp. Remove from heat and allow to cool slightly. red pepper flakes (Optional) 2 cups fresh whole basil leaves (one 2 oz. extra virgin olive oil 1 Tbsp. Remove pan from the oven and set aside. dried thyme Preparation: 1) Preheat the oven to 400°F. ©www. thyme. Add garlic and pepper flakes and sauté for one more minute. Carefully pour in all the tomatoes and their juices. 3) Warm the rest of the olive oil in a large saucepan over medium heat. Add the basil. depending on the strength of your blender). with crackers or chunks of store-bought artisan-style bread. Roasted Tomato Basil Soup Ingredients: 6–6 1/2 pounds plum tomatoes.
4.com 44 . then cover with a generous amount of water. Rinse and drain the beans. until the beans are tender. or until the garlic is soft and the spices are fragrant. paprika 1/2 tsp. add the onion and bell pepper and sauté until the onion is translucent and soft. When the oil is hot. sage. or crimson are all fine here. ©www. just not red) 1 cup dried. for another 2 minutes.5 to 3 quarts) slow cooker. ground cumin 1 1/2 tsp. about 5 minutes. stirring constantly. Add 5 cups of boiling water and stir until everything is combined and there are no lumps of tomato paste. give the chilli a stir or two during the day to ensure even cooking. oregano. stir in the salt and pepper to taste and serve hot. thyme. 2) Heat the olive oil in a skillet over medium-high heat. cumin. and navy beans in a mixing bowl. If you are around. Chili Con "Carne" Ingredients: 1/2 cup dried black beans 1/2 cup dried pinto beans 1/2 cup dried navy beans 1 Tbsp. and cayenne and sauté. beef-style texturized vegan protein (TVP) 1 (6-ounce) can salt-free tomato paste 1 tsp. brown. sea salt (Or to taste) Freshly ground black pepper Preparation: 1) Combine the black beans. paprika. dried sage 1 tsp. and tomato paste. Add the garlic. 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. minced 1 tsp. TVP. 3) Scrape the onion and spice mixture into the insert of a medium-size (2. 5) When the chili is done. Drain the dry beans and add them to the slow cooker along with the lentils. dried thyme 1/2 tsp. Let the beans soak for several hours or overnight. dried oregano A pinch of cayenne 1/2 cup uncooked lentils (Black. chopped 1 garlic clove. pinto beans. extra virgin olive oil 1 onion.VegetarianFoodPlan.
5. diced 1 -2 tomatoes. 4) Allow to marinate in the refrigerator at least one hour before serving. until just tender. 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. 2) Lightly steam the broccoli. Toss again before serving. chopped small 1 12 ounce can water-packed artichoke hearts. broccoli and remaining ingredients and season to taste with salt and pepper. diced 1 red or yellow bell pepper. diced 1/3 cup sliced black olives 2 Tbsp.com 45 .VegetarianFoodPlan. ©www. Drain and allow to cool. Italian Pasta Salad Ingredients: 1 1/2 cups bowtie or corkscrew pasta 1 cup broccoli. 3) In a large bowl. diced 1 12 oz. drained and chopped 1 purple onion. can green beans. toss together the pasta.
3) Puree in a blender or food processor. Curried Split Pea and Potato Soup Ingredients: 16 oz. for an additional 45 minutes. potatoes and celery. Simmer. pepper 1/2 tsp. water. ©www. 2) Stir in the carrots. garlic powder 1 tsp. or until the soup reaches desired thickness. chopped Preparation: 1) In a large saucepan. chopped 1 tsp.com 46 . green split peas. chopped 3 medium potatoes.VegetarianFoodPlan. covered. uncovered. for 1 hour. dried 10 cups water 1 onion. curry powder 1/2 tsp. Remove bay leaf. dried oregano 1 tsp. salt 1 bay leaf 2 large carrots. onion and spices. combine the split peas. chopped 2 stalks celery. stirring occasionally.6. Reheat before serving. Simmer.
garlic powder Black pepper. Add remaining ingredients and mix well. chopped fresh parsley 2 stalks celery. pickle relish 1 Y2 Tbsp. mash tofu with a fork or potato masher (alternatively. turmeric 4 tsp. you may wish to finely cube the tofu). Raw Eggless Egg Salad Ingredients: 1 Y2 pounds tofu. chopped finely 1 small carrot. served on crackers.com 47 . to taste Add dill to taste Preparation: 1) 2) 3) In a large bowl. or as a side salad. ©www. onion granules 1/4 tsp. sea salt 1 Y2 tsp.VegetarianFoodPlan. The resulting savory treat is wonderful as a sandwich spread. prepared mustard 1 Y2 tsp.6. finely shredded 3 Tbsp. finely chopped 1 tsp. chopped finely 4 scallions (White and green parts). firm Y2 cup eggless mayonnaise (Nasoya Nayonnaise is my favorite!) 2 red bell peppers.
chili powder 3 medium tomatoes. drained (Or 1-1/2 cups frozen corn.VegetarianFoodPlan. 4) Lower the heat and simmer for 30 minutes. 5) Season with salt and black pepper. and all the beans. Add a little water as needed. thawed) Salt and freshly ground pepper. 3) Stir in the tomatoes. oregano. dried oregano 2 Tbsp. finely chopped 3-4 Tbsp. seeded and cut into 1/2-squares 1 red bell pepper. seeded and cut into 1/2-squares 1 yellow onion. seeded and cut into 1/2-squares 1 yellow bell pepper. drained and rinsed 1 can black beans. and bring to a boil. cayenne pepper 1 tsp. chili powder. and stir in the cilantro or parsley. ground cumin 1 tsp. ©www. drained and rinsed 1 can pinto beans. adding water or tomato juice as needed if too much liquid evaporates. ground coriander 1 tsp.com 48 . onion.8. coarsely chopped 2-3 cloves garlic. 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. This is to replace the oil that is often used for sautéing. and cumin. and cook. drained and rinsed 1 can corn. cayenne. water for sautéing 1/4 tsp. peeled and chopped (Or one 16-ounce can diced tomatoes) 1 can kidney beans. stirring. the canned corn. coriander. garlic. 6) Serve in shallow bowls. Tres Bean Chilli Ingredients: 1 orange bell pepper. for 5 minutes. 2) Add the bell peppers.
com 49 . salt. Process until almost smooth. * If you want to use canned beans. Transfer them to a food processor. or flax crackers. rinsed and drained. 2) Add chili powder. ©www. raw pumpkin seeds 16 oz. sea salt 1/4 tsp. or omit both. * You can use pine nuts instead of pumpkin seeds. diced green chillies 1 tsp. 4) Serve with raw veggies or baked tortilla chips. and liquid smoke flavor. 3) Add water if needed. cans.9. cooked pinto beans 4 oz. Mexican Bean Spread Ingredients: 1/2 oz. liquid smoke flavouring Preparation: 1) In a medium-small wide bowl.VegetarianFoodPlan. you will need 2 15 oz. chili powder 1/4 tsp. pinto beans. weigh pumpkin seeds. and green chilies.
black pepper. 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. 3) Add juice of one large pink grapefruit. in to very small pieces. ©www. cumin and paprika. 2) Put all chopped veggies in a large bowl and add: 1/2 tsp. The pieces should be about the size of a corn kernel. by hand or with the food processor.com 50 .10. each salt. Raw Vegan Ceviche Ingredients: 1 cup corn (Do not cut it up. 4) Stir well keep covered in the fridge 4-6 hours or more.VegetarianFoodPlan.
11. sesame seeds 1/2 cup corn kernels (Fresh/frozen) 1 large clove of garlic 1 small onion. nutritional yeast (Optional) 1/2 tsp. salt 1 Tbsp. 3) Dehydrate at 145F. chopped about a cup 1/2 cup celery leaf (Or parsley/cilantro) 1 Roma tomato 1/2 cup olives 1 Tbsp. dry dill 1 tsp. Raw Vegan Falafel Ingredients: 1 cup sunflower seeds 1 Tbsp. gently turning every two hours or so until they start to get crispy on the outside. 2) Mix well and form 1/4 cup balls. Makes about 15 balls.VegetarianFoodPlan. ©www. curry A squeeze of lemon Preparation: 1) Place all ingredients in food processor until it turns into a paste. cumin 1 tsp.com 51 .
and a few leafs of cilantro and. a few sticks of carrot. You should get a rather thick consistency. a few pieces of mango. (You may add water if it needs to be thinner) In a bowl. mix the almond butter dressing with the cabbage. In a blender. The best and easiest way is to do this with you hands or a large wooden spoon. puree the honey. Roll it up and the spinach leaf. lemon juice. Cut the Mango lenthwise into strips. Raw Lettuce Wraps Ingredients: 1/2 cup hemp seed 1/2 cup lemon juice 1 1/2 Tbsp. Do this for all the other spinach leafs until the ingredients are gone. Then you put some of the cabbage mix on the leaf. basil. chopped ginger 1/4 cup green onions sliced 1/2Tbsp.nam ashoyusauce 1 cup raw almond butter 1/2 head Savoy cabbage. and soy sauce. 3) 4) 5) ©www. you might need to stick a cocktail stick in it to hold. Place the collard leaf on a cutting board with the underside facing up. red chili.VegetarianFoodPlan.12. shredded 6 large collard green leaves or for a more mild flavor. Add the almond butter and blend at low speed to combine. ginger.redchilli1Tbsp. about 1/4 inch (1 cm) thick. Add some hemp seeds.com 52 . 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.
com 53 . Simmer for 5 minutes. navy beans 1/2 large onion 4 medium carrots. coriander 2 Tbsp. 3) Simmer for 10 minutes. frozen veggies. and carrots into a pot. spices. garlic powder 1 tsp. 2) Add beans.13. and oil. unpasteurized miso paste 1 can or 15 oz. Simple Carrot-Bean Soup Ingredients: 3 cups water 1 Tbsp. chopped 1-1/2 cups frozen peas/carrots/corn (Any or all) 1 tsp. garam masala 1/2 tsp. crushed red pepper 1 tsp. cumin seed Salt to taste 1/2 tsp. ©www. onion. fenugreek powder 1/4 tsp. tarragon leaf 1 tsp.VegetarianFoodPlan. olive oil Preparation: 1) Put water. miso paste.
ground black pepper 3 cups sweet potato. minced in garlic press 2 tsp. quartered lengthwise and sliced 1 can or 15 oz. garlic. diced 2 cups zucchini.VegetarianFoodPlan. Curried Vegetable and Chickpea Stew Ingredients: 2 cups onion. ©www. olive oil 2 Tbsp. rinsed and drained 1 1/2 cups tomatoes diced 1/2 cup vegetable stock or water Lemon juice to taste Preparation: 1) Sauté all ingredients in skillet for 10-5 minutes or until vegetables are tender.14.com 54 . sea salt 1 tsp. deseeded and diced 1 Tbsp. deseeded and diced 1 cup red bell pepper. diced 1 cup green bell pepper. ground cumin 1 tsp. ground coriander Dash of cinnamon 3 tsp. curry powder 2 tsp. chickpeas.
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. Combine mayonnaise and mustard. each) chickpeas or garbanzo beans.com 55 . cover and pulse until blended. Chickpea Burgers Ingredients: 1 large red onion. Shape into six patties. Add the eggs. wheat germ and parsley. combine onion and vinaigrette. Dijon mustard 6 sesame seed hamburger buns. curry powder Tomato sliced 1/2 tsp.VegetarianFoodPlan. spread over cut sides of buns. walnuts. thinly sliced 1/4 cup fat-free red wine vinaigrette 2 cans (15 oz. set aside. cover and process until smooth. Makes 6 servings. ©www. Serve patties on buns with lettuce and tomato or wrap in lettuce leaf and reserved onion mixture. curry and pepper. Place on a baking sheet coated with cooking spray. Bake at 375° for 10-15 minutes or until firm. split or whole romaine lettuce leaves 6 lettuce leaves Preparation: 1) 2) 3) 4) 5) 6) 7) 8) In a small bowl. combine the chickpeas. In a food processor.15. pepper 1/3 cup vegan mayonnaise 2 tsp.
and pepper among the halves and use a fork to fluff and incorporate mixture into squash. Acorn Squash with Pineapple Ingredients: 2 medium acorn. 6) E n j o y ! ©www.16. reserve them to roast if you’d like.com 56 . 3) Remove from the oven. 4) Scoop out the seeds.VegetarianFoodPlan. or delicate squash 1/3 cup pineapple juice 1 Tbsp. all spice Dash of cinnamon (Optional) Salt and pepper Preparation: 1) Preheat the oven to 350 degrees Fahrenheit. then cut in half horizontally. 2) Place the whole squash on a baking sheet lined with parchment paper or foil and roast for 40-45 minutes. extra virgin olive oil 1/4 tsp. butternut. all spice. or until tender. 5) Divide the juice. allow to cool for 10 minutes. salt. oil.
cheese and sour cream. 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. Fold in half.com 57 . salsa.VegetarianFoodPlan. cover and cook 1 minute longer or until heated through. Spoon 1/2 cupful down the center of each tortilla. Add beans.17. ©www. rinsed and drained 4 low carb tortillas (6 inches).) black beans. warmed or lettuce leaf for wrap 1 medium tomato. Black Bean Fajitas Ingredients: 1/2 cup each julienned sweet yellow pepper and red pepper 1 cup red onions julienned 1 can (15 oz. top with tomato. Makes 4 servings.
©www.VegetarianFoodPlan.com 58 . unpasteurized barley miso Y2 tsp. salt Y2 tsp. Raw Creamed Spinach Soup Ingredients: Y2 head spinach leaves Y2 cucumber. freshly cracked pepper Dash chili powder 1 Tbsp. lemon juice 1 Tbsp. peeled 1/4 cup water 1 avocado 1 clove garlic 1 cup tomato 1 Tbsp.18. cold pressed olive oil Preparation: 1) Blend all ingredients until smooth.
com 59 . garam masala 1/2 tsp. cored and diced 2 cups of spinach 1 cup tomatoes. seeded. diced and crushed 2 cloves garlic. red lentils (dry) 1 tsp. spinach. turmeric 1 tsp. onion. fresh coriander 1 tsp. Simmer over low heat for about 25 minutes. salt Preparation: 1) 2) 3) 4) 5) 6) 7) Heat oil in skillet. diced 1 tsp. Kick-it-up Spicy Curry Lentils Ingredients: 12 oz. and turmeric and sauté until the onion is transparent. Makes 4 servings. and cayenne. masala. cumin. Add washed lentils and cover mixture with water. Add garlic. Add salt just before serving. ginger root. tomatoes and coriander. ©www. cayenne pepper 3 Anaheim chiles roasted. Add ginger root. Add chiles. cumin powder 1/2 tsp.VegetarianFoodPlan. minced 1 medium onion.19. chopped 2 Tbsp.
finely minced 1-2 Tbsp. 2) Add remaining ingredients and mix well. kelp flakes (Gives it a fishy flavor) Vegan mayonaise Salt and pepper to taste Preparation: 1) Mash the garbanzo beans. 3) Can have as a side dish or on vegetables or salad.VegetarianFoodPlan. chopped 1/2 small onion. Mock Tuna Salad Ingredients: 1 cup garbanzo beans (Canned or pre-cooked) 1 stalk celery.20.com 60 . ©www.
cooked 1 3/4 cup or 15 oz. pinto beans. agave nectar or honey 1/2 tsp.21. rough chop the parsley. 2) Dice the onion. roughly chopped 3 Tbsp. Zesty 3 Bean Salad Ingredients: 1 3/4 cup or 15 oz. dried basil Salt and pepper Preparation: 1) Whisk together the orange zest and juice. 5) Stir and serve chilled. cooked 1 pound green peas. and roasted bell peppers and add to the bowel. Dijon mustard 2 Tbsp. garbanzo beans. * You can use other beans and it will be very tasty. zest and juice 2 Tbsp. thawed 1 large orange. oil. black beans. dried oregano 1/2 tsp. 4) Drain and rinse the beans and add along with the peas. 3) Mince the garlic. roasted bell peppers 1 clove minced garlic 1/3 cup flat leaf parsley.VegetarianFoodPlan. salt and pepper in a large bowl. mustard. diced 1 medium hothouse cucumber 15 oz. ©www. cucumber. vinegar. extra virgin olive oil 1 medium red onion. cooked 1 3/4 cup or 15 oz. and add to the salad. balsamic vinegar 1 Tbsp.com 61 .
Make sure there’s enough water. pressed or minced 2 carrots. Check occasionally to make sure water has not completely evaporated. packed with protein. Split Pea Soup This wonderful soup is filling.22. and bring to a simmer. diced 2 or 3 garlic cloves. and serve hot. diced 1 tsp. diced 2 celery stalks. Place all ingredients except salt and pepper in a soup pot. low in calories and fat. and freezes well. checking for any impurities. dried basil 1/2 tsp. dried parsley 1/4 tsp. 6) Add salt and pepper to taste.com 62 . 1 hour or longer. brimming with fiber. to taste Preparation: 1) 2) 3) 4) Rinse split peas. with the split peas quite broken down and mushy. ground mustard 1/4 tsp. ©www. 7) Can make creamy by blending in food processor. Makes 4 to 6 servings. 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. 5) The resulting soup should be thick and creamy. dried marjoram 1 tsp. Cover loosely and cook until peas are tender. dry uncooked 6 to 7 cups water or vegetable stock 1 medium-size yellow onion. Heat should be low-medium.VegetarianFoodPlan. Ingredients: 2 cups green split peas.
Add tofu to the pan with soy sauce. firm tofu Preparation 1) 2) 3) : Heat oil in a wok or frying pan over medium heat. minced or in garlic press 2 Tbsp.VegetarianFoodPlan. ©www. Stir in garlic and ginger. Squeeze lime juice and sprinkle green onion over tofu before serving.DINNER RECIPES 1. Rapeseed oil 4 cloves garlic. soy sauce. and cook for 1 minute. or to taste 1 lb. and continue cooking for 20 to 30 minutes. and stir to coat. green onion thinly sliced 1/2” ginger.com 63 . minced maybe you can use garlic press 1 lime 1 Tbsp. Garlic Ginger Tofu Ingredients: 3 Tbsp. Cover.
slowly add oil. Dijon mustard 1/4 tsp. 2) Stir in tomato and thyme. ©www. 7 minutes or until crisp-tender. covered. tossing gently to coat. whisking to combine. add to tomato mixture. crushed and minced 1 Tbsp.2. salt 1/8 tsp. let stand 10 minutes. trimmed Preparation: 1) Combine first 5 ingredients in a medium bowl. extra virgin olive oil 1/2 cup seeded chopped tomato 1 tsp chopped fresh thyme 16 oz. Steamed Green Beans with Tomato-Garlic Vinaigrette Ingredients: 1 Tbsp. 3) Steam beans. white wine vinegar 1/2 tsp. or 1 pound green beans.com 64 . freshly ground black pepper Garlic cloves.VegetarianFoodPlan. 4) Cut into 2-inch pieces.
tofu. Rapeseed oil 2 tsp. 4) Add chestnuts. nama shoyu 3 Tbsp. Vegetable N’ Braised Tofu Ingredients: 1 pound tofu firm silken style (Organic and non-gmo). 3) Stir fry mushrooms. 5) Serve with or without rice. nama shoyu and ginger in water and remaining oil for several minutes. pressed in garlic press 2 tsp. 2) Fry for about 5 minutes or until browned. rapeseed oil in pan and add cubed tofu.com 65 . sesame oil. ©www. fresh garlic. cubed 1” 1 tsp. and sesame seeds and sauté 2-4 more minutes.VegetarianFoodPlan. minced in garlic press 1/2 cup fresh shiitake mushrooms. fresh ginger. drained and sliced 2 Tbsp. green onions 2 tsp. green beans.3. garlic. stems removed 1 cup fresh snow peas 1 cup water Preparation: 1) Heat 1 tsp. green onions. divided 1 cup whole water chestnuts.
minced garlic 1 cup vegan mayonnaise 3 Tbsp. or sun dried tomatoes in olive oil are ready to go. 3) In a small bowl. olive oil. 2) Food process. nama shoyu. garlic. 4) Dip each mushroom in marinade and place on hot grill. Set aside. cleaned and dried Whole grain buns or rolls Lettuce. tomato slices. chopped basil. 5) Serve on toasted bun with fresh vegetables on top and sun dried tomato aioli. Grill an additional 4 to 5 minutes or until tender. tamari. and tamari.VegetarianFoodPlan. combine sun dried tomatoes and water. balsamic vinegar 2 Tbsp. and vegan mayonnaise. and process for 1 minute. of bragg liquid aminos 6 Portobello mushrooms.4. vegan cheese as toppings. balsamic vinegar.com 66 . Grill for 5 minutes and flip with tongs. onion slices. 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. whisk together remaining chopped basil and garlic. ©www. Preparation: 1) Rehydrate sun dried tomatoes in warm water for 15 min. olive oil 2 Tbsp.
peeled and cubed Preparation: 1) 2) 3) 4) 5) 6) Strain and rinse black beans. apple cider vinegar Spices: 1 clove of garlic. black beans 2 Tbsp. Add apple cider vinegar. pinch Toppings: 1 tomato. Mash. Use a leaf of lettuce or tortillas to wrap up the bean.com 67 . or blend beans and onion into a puree. Burrito of Black Beans Ingredients: 1 Tbsp. cumin 1 tsp. cubed 1 avocado.1/2 tsp. Remove from heat and cover. diced 1 3/4 cup or 15 oz. onion. Prepare toppings. minced 1/4 . cayenne pepper Black pepper.VegetarianFoodPlan. food process. Add spices.5. ©www.
chilli powder Y2 tsp. diced Y2 cup carrots 1 cup cucumber. deseeded and diced 1/3 cup red onions. garlic. diced 1/3 celery. ground pepper Hot red pepper optional Preparation: 1) Combine all ingredients and stir well. deseeded and diced 2 Tbsp. 2) To speed up the chopping process. sea salt 1/4 tsp. olive oil 1 Tbsp. thinly sliced 1/4 cup chopped fresh cilantro 1/4 cup chopped fresh parsley 1 jalapeno pepper. Garden Patch Gazpacho Ingredients: 2 cups tomato vegetable juice low sodium 1 cup tomatoes. halved and thinly sliced 1/4 cup green onions.com 68 . minced 1 tsp.VegetarianFoodPlan. fresh lime juice or apple cider vinegar 1 Tbsp. 3) Cover and chill in refrigerator for 1-2 hours to allow flavors to blend. ©www.6. put all vegetables slightly chopped in food processor and pulse until soup has reached desired chunkiness. ground cumin 1-2 tsp. diced 1/4 cup radishes. diced 2/3 bell peppers and color.
or until all the liquid has been absorbed.VegetarianFoodPlan.com 69 . Cover and simmer for about 10 minutes. ground cumin 1/4 tsp. 2) Place kasha and salt into the water in a large saucepan. tahini (Sesame seed butter) 1/2 tsp. 5) Place a small portion of kasha on each serving plate. combine and purée all the remaining ingredients in a food processor or blender. lemon juice 2 Tbsp. ©www. steam broccoli over boiling water for about 5 minutes. black beans. ground coriander 1/4 cup chopped fresh cilantro Preparation: 1) Cut off broccoli stems. then top with steamed broccoli and black-bean sauce. sundried tomatoes in oil 1/4 cup chopped onion 1 3/4 cup or 15 oz. salt 1 1/2 oz. 3) While kasha is cooking. Peel the stem with a sharp knife. Cut or break the tops into bite-sized florets. Set aside. chili powder 1/4 tsp. or until it is bright green and just tender. 4) Just before you are ready to eat. then slice it into 1/2-inch thick rounds. Broccoli Smothered in Black Bean Sauce Ingredients: 1 large bunch broccoli 4 cups boiling water 2 cups kasha (Use buckwheat groats for a milder flavor) 1/2 tsp. cooked and drained 1/2 cup roasted red pepper 2 Tbsp.7.
crookneck. cut into 1-inch cubes 1 Tbsp. or pasta Preparation: 1) 2) Sauté the vegetables and mix in tofu cubes.8. or other seasoning mix Olive oil Risotto. polenta. Spread the cooked vegetables over Risotto. ©www. or scallop) 1 onion. Use water in pan if you need more liquid to sauté. cut into chunks 1 red bell pepper.com 70 . Zesty Tofu and Vegetables Ingredients: 2 to 3 cups cubed summer squash (Zucchini. seeded and cut into large pieces 2 cups small mushrooms 2 tomatoes.VegetarianFoodPlan. Schilling Garlic and Herb. Spike. and top with fresh tomato wedges. cubed 1/2 pound very firm tofu. or pasta. Polenta.
Garnish with fresh chopped onion and shredded cheese if desired. garlic powder 1 tsp. 3 Bean Bonanza Chili Ingredients: 2 Tbsp. turn down the heat on the skillet and add a little water to slow things down. white northern or pinto beans. For some reason. basil leaf 2 tsp. cooked 1 3/4 cups or 15 oz. cooked 1 3/4 cups or 15 oz. chili powder 1 jalapeno (Optional) seeded and chopped 1 tsp. cooked Preparation (Makes 6 servings): 1) 2) 3) 4) 5) 6) 7) 8) Heat the olive oil in a large skillet on medium heat. sugar 1/2 tsp. red kidney beans. ©www. using a can of diced tomatoes instead of the chopped whole tomatoes does not come out as well. but do not let them get brown. oregano 1 tsp. chopped 1 cup vegetable broth 4 tsp. and add the green pepper and onion.VegetarianFoodPlan. Reduce heat to a simmer and cook for at least 30 minutes. Stir all of the spices into the skillet. salt 1/2 tsp. seasoned (or black) pepper 1 3/4 cup or 15 oz. Add all remaining ingredients and bring to a mild boil. ground cumin seed 1 tsp.9. Drain and rinse the beans. the more the flavors will blend (up to about an hour). Cut the whole tomatoes into small pieces. If the onion starts to brown too quickly. coarsely chopped 1 cup onion.com 71 . olive oil 1 green pepper. black beans. The longer you cook the chili. and put them (including the juice) into a dish. stirring often while you do the next few steps. Cook for at least 5 minutes. chopped 2 1/2 cups whole tomatoes.
VegetarianFoodPlan. 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. 2) Place in tortilla and top with plain yogurt and salsa. Spaghetti Squash Salad Ingredients: Whole Spaghetti Squash. 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. cooked and removed from shell 1/4 cup carrots.com 72 . ©www.10.
ground ginger 1/2 tsp.com 73 . Add the water and coconut milk and bring to a gentle boil. ground cumin 1/2 tsp. After 20 minutes of cooking the rice should be looking more or less done. can coconut milk (Don't use the "light" version) 4 cups water 1 cup basmati rice 1 16 oz. ground mustard 1 tsp. Defrost the spinach and squeeze out the extra water.11. 8) Take the pot off the heat and let sit for 5 minutes. 7) Add the spinach and cook for another 3-5 minutes to heat it up. If not. 9) Add salt and pepper to taste. cayenne pepper 1 14 oz. package firm tofu 2 carrots. cook for a while longer. black pepper 1 tsp. Add the basmati rice and tofu and reduce heat to simmer. peeled and sliced into half rounds 1 10 oz. package frozen spinach Salt and pepper to taste Preparation: 1) 2) 3) 4) 5) 6) Sauté carrots and spices for 3-5 minutes. Canola oil 1 1/2 tsp. Basmati Spinach Stew Ingredients: 1 Tbsp.VegetarianFoodPlan. ground coriander 1 tsp. ©www. Cook for 10 minutes.
5) Add asparagus mixture and tofu. braggs amino acids 2 tsp. stir-fry tofu. Bring to a boil. stir-fry 2 minutes longer. halved and sliced 2 green onions. canola oil. Makes 4 servings. salt 1/4 tsp. agave nectar or honey 1-1/4 cups vegetable broth 4 tsp. 3) In the same pan. stir-fry 1 teaspoon ginger in 1 teaspoon oil for 1 minute. 2) Add asparagus. cook and stir for 2 minutes or until thickened. Add squash. heat through. Remove and keep warm. pepper and remaining ginger in remaining oil for 7-9 minutes or until lightly browned. salt. 6) Serve with rice. Asparagus N’ Squash Tofu Stir-Fry Ingredients: 1/2 tsp. drained and cut into 1/2-inch cubes 1/4 tsp. fresh asparagus. divided 1 cup onions 1 lb. trimmed and cut into 1-inch pieces 1 medium yellow summer squash. nama shoyu. sprinkle with almonds. stir-fry for 2 minutes. thinly sliced 1 package (14 oz. Add onions. ©www. 4) Stir in vegetable broth and sweetener and add to the pan. stir-fry 1 minute longer or until vegetables are crisp-tender. pepper 2 cups hot cooked brown rice 2 Tbsp. Remove and keep warm. minced fresh gingerroot.12.) extra-firm tofu.VegetarianFoodPlan. sliced almonds. toasted Preparation: 1) In a large nonstick skillet or wok. divided 3 tsp.com 74 .
olive oil 1 lb. seitan Preparation: 1) 2) 3) 4) Whisk together all ingredients except for the seitan.VegetarianFoodPlan. Marinate the seitan in the mixture for at least 45 minutes.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. ©www. Add to grilled vegetables or on top of a fresh salad. turning once and brushing with extra marinade as desired.com 75 . Grill over hot coals.
Bring to a boil over medium heat. 3) Makes 2 -4 servings.14. Drain off the water and transfer the beans to a saucepan.VegetarianFoodPlan. Drain off any remaining water and stir in the tahini and soy sauce. Reduce to a simmer and simmer until the beans are soft (depending on your beans 45 minutes to an hour). Sesame Adzuki Beans Ingredients: 1/2 cup dry adzuki beans 1/4 cup tahini 1 Tbsp.5 cups water to the beans. Add 1.com 76 . ©www. soy sauce Water for cooking the beans Preparation: 1) 2) Soak the beans overnight in 2 cups of water.
fresh cut of the cob 1 3/4 cups or 15 oz.VegetarianFoodPlan. Makes 15 cups. undrained 1 3/4 cups or 15 oz.15. ©www. chopped 1 package low sodium natural taco seasoning 2 cups whole kernel corn. great northern beans. undrained 1 3/4 cups or 15 oz. fat free vegetarian refried beans 1 cup diced tomatoes 1 cup salsa Toppings (Avocado. cooked. cilantro.com 77 . Taco Soup Ingredients: 1 large onion. vegan cheese) Preparation: 1) Saute the onion until soft in a large pot sprayed with nonstick cooking spray. 2) Add the other ingredients to the pot and simmer for 30-40 minutes. black beans.
and cook over medium heat until golden brown for about 4 minutes. finely chopped 2 jalapenos.com 78 . Pepper Jack or Monterey Jack cheese or vegan cheese. coarsely grated Salt. about 30 to 40 minutes.16. drained 1-3 tsp. to taste Freshly ground black pepper. 3) Remove pan from heat and stir in baked beans. cilantro and cumin. finely chopped 1/2 cup chopped fresh cilantro 1 tsp. garlic. 2) Heat 2 tablespoons olive oil in a nonstick skillet. 5) Cook until chillies are tender and cheese is browned and bubbling. to taste Preparation: 1) Cut poblano chiles in half lengthwise to create a boat for filling and scrape out seeds. Makes 6 – 8 servings. Spoon the mixture into the hollowed chiles and sprinkle with remaining cheese. to taste 12 oz. vegetarian baked beans. hot sauce and 8 ounces of cheese. jalapenos. Arrange the chillies on the grill away from the heat. 4) Set up grill for indirect grilling and preheat to medium. Grilled Stuffed Chili Rellenos or Green Bell Peppers Ingredients: 6 large poblano chiles or red/green bell peppers 2 Tbsp. Add salt and pepper to taste. ©www. olive oil 1 medium onion.VegetarianFoodPlan. Add onion. seeded and chopped 1/2 red bell pepper. ground cumin 3 1/2 cups or 28 oz. hot sauce. red bell pepper. finely chopped 2 cloves garlic.
com 79 .VegetarianFoodPlan. In a large bowl. Add sauteed onions and the rest of the ingredients. diced 1 3/4 cup or 15 oz. cooked 1/2 cup whole wheat flour 2 slices bread. ©www. Mixture will be thick. garlic powder 1 tsp. seasoned salt Salt and pepper to taste Oil for frying Whole grain bun or bread Preparation: 1) 2) Sautee the onions till soft. black beans. Form bean mixture into patties. approximately 1/2 inch thick and fry patties in a small amount of oil until slightly firm. mash the beans until almost smooth. Make veggie burgers and enjoy! 3) Makes 6 servings. onion powder 1/2 tsp. crumbled 1 tsp. except the oil. Black Bean Burgers Ingredients: 1/2 onion. adding the flour a few tablespoons at a time to combine well.17. about 3-5 minutes.
uncovered. agave nectar 1 tsp. sauté the green pepper. ©www. cannelloni beans. Makes 6 servings. for 10 minutes. onion. salt 1/8 tsp. minced 1 Tbsp. Toss with pasta. sugar. Add tomatoes. olive oil 1 3/4 cup or 15 oz. cilantro. jalapeno and garlic in oil for 5 minutes or until tender. Simmer. minced fresh cilantro 1 tsp. rinsed and drained 1-3 Tbsp.VegetarianFoodPlan. Penne Pasta & Beans Ingredients: 3 1/2 cups crushed tomatoes 1 cup chopped red bell pepper 1/2 cup chopped onion 1 jalapeno pepper. salt and pepper. vinegar. cider vinegar 1 tsp.com 80 . seeded and chopped 3 garlic cloves.18. bring to a boil. Stir in the peas. simmer 10 minutes longer. pepper 5 cups hot cooked gluten free penne pasta Preparation: 1) 2) 3) 4) In a large skillet.
dried oregano 1/2 tsp. Reduce heat. simmer. cumin. chili powder (Or purchase a natural taco seasoning to replace chilli. chilies and seasonings. Bring to a boil. garlic powder 1/4 tsp. chopped Preparation: 1) 2) 3) 4) 5) In a nonstick skillet. ground cumin 1 tsp. sprinkle with cheese. for 3-5 minutes or until mixture begins to thicken.) chopped green chilies 1 Tbsp. tomatoes. olive oil 4 cups (32 oz. warmed 1/2 cup shredded reduced-fat cheddar cheese or vegan cheddar cheese 1 large ripe avocado. Bean Tacos Ingredients: 1 medium onion.) black beans. Spoon about 1/2 cup off center on each tortilla.19. minced 1 Tbsp.com 81 . peeled and sliced Fresh cilantro to top. Stir in the beans. garlic powder) 1 tsp. salt 1/4 tsp. Fold one side of tortilla over filling. rinsed and drained 1 Y2 cup diced tomatoes Y2 cup (4 oz. salt. saute onion and garlic in oil until tender. uncovered. chopped 2 garlic cloves.VegetarianFoodPlan. Makes 8 servings. oregano. pepper 8 low carb tortillas (6 inches). ©www. Garnish with avocado and chopped cilantro.
cut into 1-inch pieces 4 cups shredded cabbage 4 plum tomatoes.) light coconut milk 1 cup matchstick-cut carrots 8 green onions. 2) In a large nonstick skillet or wok coated with cooking spray. Add mushrooms and onions. curry powder 1 tsp. stir-fry yellow pepper for 1 minute. 4) Stir coconut milk mixture and add to skillet. salt 1/2 tsp. Add cabbage and tomatoes. combine the first 10 ingredients. honey or agave 1/2 tsp. crushed red pepper flakes 1 package (16 oz. stir-fry for 2 minutes. cornstarch 1-1/2 tsp. stir-fry 2 minutes longer. minced fresh ginger root 1/2 tsp.) firm tofu. Remove and keep warm.20. stir-fry tofu in oil for 2-3 minutes or until heated through. julienned 1/2 pound sliced fresh mushrooms 1 tbsp. sesame oil 1 medium sweet yellow pepper. chopped 3 cups hot cooked brown rice Preparation: 1) In a small bowl. 5) Return tofu to skillet. ©www. Cook and stir for 1-2 minutes or until thickened and vegetables are crisp-tender.VegetarianFoodPlan. drained and cubed 2 tsp.com 82 . chili powder 1/2 tsp. Curried Tofu Stir-Fry Ingredients: 1/4 cup nama shoyu sauce or Braggs Amino Acid 2 Tbsp. 6) Serve with rice. set aside. 3) In the same pan. Makes 6 servings. bring to a boil. peanut butter 1 can (14 oz.
in a large saucepan. dried oregano 1/2 tsp.) black beans.com 83 .21. for 5 minutes. fennel seed 1/4 tsp. garlic salt Dash pepper 1/2 cup (4 oz. 4) Drain fettuccine. uncooked vegan spinach fettuccine 1 small green pepper. chopped 1 Tbsp.VegetarianFoodPlan. 2) Meanwhile. Makes 5 servings. Spinach Fettuccine with Tomato Basil Bean Sauce Ingredients: 6 oz. ©www. Reduce heat. 3) Stir in the pasta sauce.) shredded part-skim mozzarella cheese or vegan mozzarella cheese Preparation: 1) Cook fettuccine according to package directions. dried basil 1 tsp. 5) Top with sauce and sprinkle with mozzarella cheese. chopped 1 small onion. black beans and seasonings. Bring to a boil. olive oil 2 cups pasta sauce (no high fructose corn syrup) 1 3/4 cup or(15 oz. rinsed and drained 2 Tbsp. sauté green pepper and onion in oil until tender. minced fresh basil or 2 tsp. simmer. uncovered.
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