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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
flax seeds (Thickens smoothie) 2 tsp. ginger and blend. coconut. of raw cacao powder Raw honey or agave nectar as sweetener Water/ice to blend 5. sesame seeds 1 or 2 tsp. cored 2 tsp. sunflower. 2) Next add all the remaining ingredients: peeled mango. 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. Mango Delight’ Smoothie Ingredients: 1 cup organic almond milk 1 large fresh mango (peeled) or frozen 1 apple. ground up sesame seed 6. cucumber. Marvellous Mango Ingredients: 2-3 tsp. Banana Cherry and Sesame Ingredients: Frozen organic cherries (1/2 cup to 1 cup) 1 banana 2 Tbsp.VegetarianFoodPlan. 1 Tbsp.com . raw sunflower seeds 4-6 raw Brazil nuts or 4-8 soaked raw almonds 1 Tbsp. ground up flax seed 2 tsp. and nuts in 2-3 cups of water first preferably. spinach.4. © www.
of coconut butter 1 tsp. of your favorite dried green supplement Stevia (Optional) 10. hemp seeds 3 tsp. of maca Handful of goji berries 1 tsp. chopped flax seeds 8. Low Glycemic Chocolate-Green Smoothie Ingredients: 1 Tbsp. frozen acai 1/3 to 1/2 cup frozen mixed berries 1-2 Tbsp. ZEN-ANANA Smoothie Ingredients: 1 large banana sliced 8 oz green tea 2 cup spinach 1 Gala or Fuji apple sliced pinch nutmeg or cinnamon © www.com 6 . Cran-Orange Strawberry Smoothie Ingredients: 2 oranges 1 cup strawberries (Frozen or fresh) 1/3 cup unsweetened cranberries (Frozen is ok) 1 Tbsp. flax oil 1 tsp. of cacao powder 1/2 tsp. of soaked brown flax seed 1 Tbsp. Mac’ Berry Almond Smoothie Ingredients: 1/2 banana (Or substitute half an avocado but eliminate the flax oil) 4 oz.7. cacao nibs 3-4 each raw almonds AND macadamia nuts 2 tsp. of honey 1 tray of ice cubes Water 9.VegetarianFoodPlan.
rinse before use) 2 apples sliced 1 banana sliced 1 Tbsp. in water over night. soaked brown flax seed (Optional) 1-2 tsp. soy. of cacao powder 11/2 .VegetarianFoodPlan.11. or rice milk 1 Tbsp. Chocolate-Avocado DREAM Ingredients: 1/2 avocado 1 medium sized banana 4-6 dates (Sweeten to taste. rice milk (less for thicker shake) 12.2 cups liquid use water. Oat Meal Raw Food Breakfast Ingredients: 1/2-1 cup soaked oat groats (Let soak uncovered. almond. raisins & hemp seeds (Optional) www. hemp. organic maple syrup Add ice 13. ground flaxseed 1/4 cup soaked raw almonds 1 tsp. raw carob powder 1 or 2 shakes of cinnamon 1 Tbsp. cinnamon 1/4 cup pure water if blending Nuts. less is better) 1 Tbsp. soy.com 7 . Carob Shake Ingredients: 1 large banana 1-1/2 cup almond. flax meal 3 Tbsp.
+ cocoa powder Handful blueberries or strawberries Pumpkin seeds Water (As needed) Dash Stevia to sweeten ©www. Energizing Smoothie Ingredients: 1/2 ripe avocado 1 frozen banana 1 young coconut.com 8 1) . rice. blueberry) Dash of Stevia to taste Dash cinnamon 1 Tsp. soy or hemp milk 1 Tbsp. soaked flaxseed 4-6 chucks pineapple (Fresh or frozen) 1-2 cup organic spinach (Fresh or frozen) 15. 2) Scoop out coconut meat and place in blender. strawberry. maca (Optional) Young Coconut Preparation: To open young coconut use clever or chef knife. Green Pome-berry Smoothie Ingredients: 1 medium sized banana 6-8oz (1 cup) frozen blueberries 1/2 cup pomegranate juice 1/2 cup almond. Favorite fruit/Y2 an apple 1/4 inch-1/2 inch raw ginger peeled Udo's. Remember to be very careful to avoid hard pieces from the husk. 16. then dump coconut water into blender. flax oil or substitute with Y2 avocado if no oil Couple dashes of cinnamon 1 tsp. Vegan Green Chocolate Shake Ingredients: Almond milk vanilla unsweetened 1-2 fresh kale leaves Almond butter 1 Tbsp.14.water and meat 1 cup your favorite frozen berry (Raspberry.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. of spirulina or SuperGreens powder Add water/ice 18. Mango Banana Smoothie Ingredients: 1 medium-sized mango Dash of agave nectar or maple syrup 1 medium sized banana or ripe plantain 3/4-1 cup hemp. rice or almond milk Add ice if desired 19. 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 flaxseed oil 1/4 tsp. soy. Green Machine Smoothie Ingredients: 3-5 leaves of kale 1 kiwi 1 avocado 2 Tbsp.com 9 .17.VegetarianFoodPlan. coconut butter (Or 1 young coconut with coco-water if available in your area) 2-3 cups water until desired Add ice only if desired www. of ginger root powder or 1/4 inch fresh peeled ginger 1 Tbsp.
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. 7) Allow treat to cool down then cut into squares and serve! ©www. 3) Using blender or food processor grind oats to coarse powder texture.DESSERT RECIPES 1. agave nectar and vanilla. 2) Spray baking pan with cooking spray. of batter onto cookie sheet and flatten with fork. 6) Bake about 30 minutes or until lightly browned on edges. baking powder 1 cup applesauce (Optional unsweetened version) 4 oz agave nectar 2 tsp. Makes 48 cookies 2. 7) Moisten your fork if it begins to stick to batter. cloves. Chocolate Chip Vegan Cookies Ingredients: 3 cups whole-wheat flour 1 tsp. ground cloves 2 cups rolled oats 1/4 cup Maranta Starch or “Arrow Root” (Use instead of cornstarch to thicken) 1 cup applesauce (Optional unsweetened version) Preparation: 1) Preheat oven to 350 degrees. 5) Spread batter evenly into sprayed pan. walnuts and seeds. 8) Bake about 12 minutes or until golden. 5) Now add to dry ingredients and fold in carob chips. cinnamon. 4) Processed oats with berries. 2) Spray cookie sheet with cooking spray.com 10 . arrowroot and apple juice concentrate in large bowl. 3) Stir flour and baking powder in large bowl 4) In separate bowl stir well and combine applesauce.VegetarianFoodPlan. ground cinnamon 1 tsp. Blueberry Squares Ingredients: 4 cups fresh blueberries or berry of your choice 2 tsp.
and vanilla to the dry ingredients and mix until combined. finely shredded & unsweetened 3 large. cinnamon 1/2 tsp. baking soda 1 tsp. vanilla extract 1/4 cup coconut oil or olive oil. 4) Stir in the apple juice concentrate. fine grain sea salt 1 tsp. baking soda. baking powder 6-7 ounces chocolate chips or dark chocolate bar chopped or unsweetened carob www. 4. ripe bananas. mixed with 2 Tbsp.VegetarianFoodPlan. ground flax seed. 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 and spice in a large mixing bowl. nutmeg 1 tsp. alcohol free vanilla extract (Trader Joe’s has Alcohol Free FYI) 2 Tbsp. baking powder 1 Tbsp. slightly warm.3. applesauce.can do gluten free 1/3 cup coconut. 5) Mix in the flax seed. ground cloves 1/4 tsp. Chocolate Oatmeal Chai Cookie Recipe Ingredients: 2 cups rolled oats. all-spice 1/2 tsp. well mashed (about 1 1/2 cups) 1 tsp. cinnamon 1/2 tsp. 6) Pour batter into oiled pan and bake for 45-50 minutes. do not cook 2/3 cup almond meal 1/4 teaspoon cardamom 1/4 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.com 11 . 7) Remove pie from oven and cover with aluminium foil for 10 minutes before removing from pan. oats.
leaving about 2 inches between each cookie. 2) To make almond meal.You can make your own almond meal by pulsing almonds in a food processor until it is the texture of sand . fine grain sea salt 1 cup rolled oats 2/3 cup chopped walnuts 1 cup shredded carrots 1/2 cup real maple syrup. racks in the top third. 5) Add the dry ingredients to the wet ingredients and stir until combined. 3) In a large bowl whisk together the flour. 2) Line two baking sheets with parchment paper. onto a parchment lined baking sheet.com 12 . Carrot Ginger Oatmeal Cookie Recipe Ingredients: 1 cup whole wheat pastry flour 1 tsp. 4) In another bowl whisk together the oats. Set aside.12 minutes or until the cookies are golden on top and bottom. vanilla extract.don't go too far or you'll end up with almond butter. 8) Bake in the top 1/3 of the oven for 10 . almond meal. baking powder Scant 1/2 tsp. Makes about 3 dozen bite-sized cookies. wheat germ. raisins and oats. 6) Add this to the flour mixture and stir until just combined. salt. baking powder.VegetarianFoodPlan. shredded coconut. coconut oil. ground cloves. 5) In a separate smaller bowl use a whisk to combine the maple syrup. salt. room temperature 1/2 cup unrefined (fragrant) coconut oil.14 minutes or until turning brown on the bottom. ©www. cinnamon. 4) Add the nuts and carrots. 3) In a large bowl combine the bananas. one level tablespoonful at a time. and ginger. an inch apart. 5. each about 2 teaspoons in size. 8) Bake for 12 . grated fresh ginger 1/4 cup wheat germ 1/2 cup raisins Preparation: 1) Preheat oven to 375F degrees. warmed until just melted 1 tsp. 6) Fold in the chocolate/carob.Preparation: 1) Preheat oven to 350 degrees. and baking powder. and coconut oil. cardamom. 7) Drop onto prepared baking sheets. 7) Drop dollops of the dough.
so if you're set on doing criss-crosses. 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.but don't over bake or they will be dry. In a separate larger bowl combine the peanut butter. baking soda. olive oil. Let cool five minutes and transfer to a cooling rack. Stir until combined. and vanilla.3 dozen cookies. maybe 11 minutes . just a stroke or two. 9) 10) Make 2 . go ahead and chill the batter for an hour or so before this step. Bake for 10. spelt flour. and salt. In a medium mixing bowl combine the flour. Now drop by heaping tablespoonfuls onto parchment-lined baking sheets. or unbleached all-purpose flour 1 tsp.VegetarianFoodPlan.com 13 .Makes about 2 1/2 dozen cookies. Press down on each one gently with the back of a fork. Place racks in the top third. 6.still a bit dusty looking. baking soda 3/4 tsp. Pour the flour mixture over the peanut butter mixture and stir until barely combined . It's a loose batter. give one more quick stir. maple syrup. Let sit for five minutes. vanilla extract Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Preheat oven to 350F degrees. www. Organic Peanut Butter Cookies Ingredients: 2 cups whole wheat pastry flour.
Ingredients: 1 cup raw cashews 3 Tbsp. ©www. Dark Chocolaty Chocolate Pudding Make a rich and creamy vegan chocolate mousse from tofu! Garnish with fresh strawberries.VegetarianFoodPlan.com 14 . or crumble some graham crackers on top.7. carob powder 3 Tbsp. 2) Pour the pudding into bowls and add your desired toppings. 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. cacao powder 1 Tbsp. a slice of apricot or whipped cream. red seedless grapes.
ground cloves 1 tsp. cinnamon.8. Mix until "just mixed. baking soda 2 tsp. Grade B (vegan) or 1 cup honey (Vegetarian) 1/2 cup crushed walnuts (Optional) Preparation: 1) First. baking powder 1 1/2 tsp. and salt. I use a food processor instead of grating them by hand. cloves. allspice Y2 tsp. baking soda. 8) Cool on a counter for 30 min and then frost with cream cheese frosting © www. salt 2 cup grated carrots 1 cup almond milk 1 1/2 cup applesauce 1 cup maple syrup.com 15 .VegetarianFoodPlan. 4) Combine the carrots and the rest of the ingredients except for the walnuts to the flour mixture. 6) Transfer to a greased 13x9x2 pan. 3) Preheat the oven to 350F. allspice. 2) Grate the carrots. 7) Bake for 40-50 min at 350F until a toothpick inserted into the middle of the cake comes out clean." 5) Mix in the walnuts. baking powder. 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. ground cinnamon 1/4 cup raisins 1 Y2 tsp.
baking powder 3/4 tsp. about 40-45 minutes. orange juice. Stir well to combine. 4) In a separate bowl. combine the flour. and agave nectar. 2) Wipe a 9x5-inch loaf pan with oil. 9) Allow to cool before cutting and serving. © www. 3) In a large bowl. orange zest 1 Tbsp. mash the bananas and add orange zest. 7) Spread the mixture evenly in the prepared pan.VegetarianFoodPlan. baking soda (Non-aluminum) 1/2 tsp. and salt.com 16 .9. 6) Add the banana mixture and gently mix until just combined. Blue Banana Bread Ingredients: 3 large over-ripe bananas 1 tsp. baking powder. orange juice 1/3 cup vanilla almond milk (Or apple sauce) 1/2 cup agave nectar 2 cups whole wheat flour 3/4 tsp. almond milk. soda. 5) Add blueberries and use a spoon or spatula to ensure they are coated with the flour mixture. 8) Bake until a knife inserted in the center comes out clean. salt 1 cup (240 ml) blueberries Preparation: 1) Preheat oven to 350F.
11) When it’s done. of ground cinnamon 1/8 teaspoon nutmeg 1/4 tsp. 8) Drop by tablespoonful about 3 to a row. 5) Add in applesauce and egg substitute and beat well. 12) Eat when nice a warm and chewy. remove from cookie tray and cool on a rack. 7) At this point. 3) Sift the salt. 9) Flatten to about 3/4 and keep it thick. This dough will be very slightly sticky. add the vanilla essence.1/2 cup of sugar 1/4 cup of unsweetened applesauce 3/4 tsp. www. Super Yummy Low-Fat Whole Wheat Oatmeal Raisin Cookie Ingredients: 1/4 tsp. 2) Prepare a cookie sheet either with non-stick spray or a parchment paper. 6) Add in the flour mixture and beat on medium until a semi-stiff dough forms. cinnamon. baking soda into the flour and oatmeal in a bowl.com 17 . chopped 2 Tbsp. beat olive oil (and/or milk) together with the vegan sugar. olive oil or 1 Tbsp. of salt (Optional) 1/2 tsp. of baking soda 1/4 cup pecans. cloves 1/2 tsp. 10) Bake in the center of oven for about 10-12 minutes.VegetarianFoodPlan. raisins and nuts and mix well into the dough. 4) In a mixing bowl. Stir to blend together.10. of vanilla essence 1/4 cup raisins Preparation: 1) Preheat oven to 350F. oil + 1 Tbsp of Almond Milk 1/3 . arrowroot flour (As substitute for 1 egg) 3/4 cup of whole wheat flour 3/4 cup of dry oats 2 Tbsp.
com 18 .VegetarianFoodPlan. very ripe banana Pinch of salt 1/4 cup chopped walnuts 1/8 cup sultanas or raisins 1/2 Tbsp. Bake for 30-35 minutes. Use a hand blender to blend the oats into a powder/flour. Add all the other ingredients and mix well. 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. tahini Preparation: 1) 2) 3) 4) Pre-heat oven to 350°. Mash the banana in a large mixing bowl. The mixture should be sticky but not too wet. pure maple syrup Egg replacer equivalent of 2 eggs 1/2 tsp.11. You may need to adjust wet/dry ingredients to achieve the correct texture. Don’t over cook. Leave to cool and enjoy! 5) 6) 7) 8) ©www. Line an 8x8-inch square baking pan with foil and lightly oil the bottom. vanilla essence 1/2 cup carob powder 1 large.
Roll into balls and lightly roll in shredded coconut.raspberries. shredded (Unsweetened) Y2 cup quick oats 1 Tbsp. Raw Banana Macaroons Ingredients: 1 cup medjool dates 1 banana 1/2 cup coconut. and process until only slightly chunky. agave nectar Pinch of salt Preparation: 1) 2) 3) 4) Remove the pits from dates. pecans. sliced strawberries Preparation: 1) Process avocado.VegetarianFoodPlan. Hold back a little coconut for coating the macaroons. ©www.12. 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.com 19 . sweetener (dates or maple syrup) and carob in a food processor or blender until smooth and creamy. Place all ingredients in a food processor. almond butter 2 Tbsp. 13.
VegetarianFoodPlan. 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. 3) Shape into balls and enjoy! 15. raw coconut oil (It's best if it's very soft. shredded 12 dates (Medjool are best) Y2-3/4 tsp. but not liquid) 2 Tbsp. Once smooth. 4) Refrigerate before eating. © www. remove from food processor by tablespoon-sized blobs and flatten into cookie-ish rounds. Makes approximately 15 cookies. Speedy Raw Cookies Ingredients: 3/4 cup raw walnuts. 3) After ingredients are mixed.com 20 . 2) If you can't get the mixture to hold together. Raw "Chocolate Mint" Cookies Ingredients: 2 Y2 cups raw walnuts 2-3 fresh mint leaves. cinnamon. cacao nibs Preparation: 1) Place dates in food processor and mix until smooth. salt and coconut oil and mix it all up. mint. add a few more raisins and a tablespoon of water. add cacao nibs and blend just until nibs are well distributed.14. 2) Add walnuts. salt 1 Y2 Tbsp. cinnamon Y2 tsp. again until smooth.
sliced Preparation: Crust 1) 2) Topping 1) 2) Blend the walnuts.com 21 . fresh coconut butter (Optional) For Garnish: fresh strawberries. sliced strawberries. © www. honey.VegetarianFoodPlan. blueberries.16. Blend the almonds and honey until finely chopped. Pour on top of crust and decorate with fresh. 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. and fresh coconut butter (if using) until smooth.
Remove from food processor and place the mixture in a medium-sized bowl or onto the counter. Add the "pecan butter. Raw Pecan Pie Tart Ingredients: 2 cups pecans.17. dried coconut 1/2 tsp. ©www. Sort of "knead" in the chopped pecans until they're well distributed. process dates until smooth (or as close to smooth as you can get). raw cacao powder 1/4 tsp. 18. Raw Chocolate Pudding Ingredients: Meat of 2 coconuts or coconut butter 10 cashews 6 dates 4 Tbsp. salt." coconut. Store covered in the fridge until ready to eat. cinnamon Water Preparation: 1) Blend all the ingredients until smooth. pitted 1 1/2 cup shredded. chopped Preparation: 1) 2) 3) 4) 5) 6) 7) In food processor. Process until everything is well mixed.com 22 . salt 1 tsp. Press the pecan mix into a 9x9 or 8x8 inch glass pan. made into a smooth "pecan butter" (Your food processor can do this) 30 medjool dates. cinnamon 1/2 cup pecans. and cinnamon.VegetarianFoodPlan.
©www.VegetarianFoodPlan. soaked overnight 2 cups raisins Y2 cup orange peel 2 medium oranges. orange peel. raw tahini Preparation: 1) Blend all ingredients until smooth and it’s ready to eat! 20. peeled and seeded) 1 banana 1-2 tsp. use a spatula to spread cookie mixture onto a dehydrator tray OR shape into balls and eat as is. whole and peeled 2 apples. oranges. Orange Almond Cookies Ingredients: 4 cups raw almonds. Papaya Banana Pudding Ingredients: 1 cup papaya chunks (About Y2 a Hawaiian papaya. 2) When all ingredients are finely processed. and apples in a food processor until they are finely chopped. sea salt.com 23 . raisins.19. cored Preparation: 1) Blend the almonds.
4) Place in water the night before and then prepare yoru breakfast the following morning as if they are cooked. Remove from heat and let cool. 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. and green onions.BREAKFAST RECIPES 1. 2. chopped Dash of cayenne 1/4 tsp. 2) Pour into bowl and fold in chopped tomatoes. salt and water. sunflower seeds. This keeps the fiber structure intact and helps the digestive system. green onions 1/4 cup cilantro Y2 cup tomatoes.do not heat oats. Raw Scramble Ingredients: 1 cup almonds (Soaked overnight in water) 1/2 cup sunflower seeds 1/4 salt Y2 cup of water 2 Tbsp. The leaf will give the dish more crunch and texture. * You can eat by itself or in a lettuce leaf.VegetarianFoodPlan. cilantro. 2) Reduce heat and simmer for 5-10 minutes or until oats have reach your desired texture.com 24 . cumin Lettuce leaf – Romaine/Collard Green Preparation: 1) In a food processor combine and blend almonds. ©www.
Stevia or honey. of alcohol free vanilla 1 tsp. 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. or until ingredients are slightly mixed but still chunky. 5) Continue to add sweetener to taste.3. 3) If your dehydrator has a heating gauge. cinnamon. you can add more agave. and essential fiber. 2) You don’t need to smooth it out.VegetarianFoodPlan. just place it on the tray in small chunky pieces. turn it no higher than 105 degrees so not to destroy the vitamins. Good For You Granola Ingredients: 4 cups of soaked sunflower seeds 1 cup of soaked flax seeds 2/3 cups of raisins 1 tsp. To dry granola: 1) Take the chunky mixture and drop it on dehydrator trays. 3) Process all ingredients except raspberries for 10-15 seconds. of salt 2 Tbsp. and blend once more about 10-15 seconds. If you would like it sweeter. salt. 4) Add raspberries. of cinnamon 2/3 cup shredded coconut (Unsweetened) 1 tsp. alcohol free vanilla. 2) Add raisins. minerals. 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. ©www. agave nectar and Stevia.com 25 . 4) If you don’t have a dehydrator.
agave nectar 32 oz. Muesli Recipe Ingredients: 1 oz. Store in a covered container in the refrigerator. ©www. rolled oats 8 oz. Refrigerate if you have the space.com 26 . vanilla and water. chopped sesame seeds 1 oz. water 1 tsp. chopped walnuts 5 oz. Cover and blend on high until rice is pulverized. rolled rye Preparation: 1) 2) 3) 4) 5) Combine all ingredients in a large wide bowl. Eat with fresh fruit and non-dairy milk. Shake well before using. Store in an air-tight container.4. chopped dried apples 1/2 cup shredded coconut 5 oz. rolled wheat 8 oz.VegetarianFoodPlan. Fold in ingredients with a large spoon to mix. raisins 8 oz. vanilla Preparation: 1) 2) 3) 4) In a blender place rice. Rice Milk Recipe Ingredients: 1 cup cooked brown rice 1 oz. agave nectar. 5.
VegetarianFoodPlan. agave nectar. water 1 tsp. Cashew Milk Recipe Ingredients: 1/2 cup raw cashew pieces 3 Tbsp. * 1 serving is approximately 1 cup. vanilla Dash of salt to bring out the flavors Preparation: 1) Place cashews. vanilla and water in high powered blender. agave nectar 32 oz. 3) Cashew milk will last about 5 days covered in the refrigerator. 2) Cover and blend on high until cashews are pulverized and there are not chunks of cashew.6. only creamy.com 27 . ©www. 4) Shake well before using.
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.
cayenne and pepper. heat the canola oil and add the Fakin’ Bacon. Sauté until the pieces are brown and crispy. tamari/soy sauce. Cut it into pieces and put it into a small mixing bowl.VegetarianFoodPlan. nutritional yeast Y2 tsp. firm tofu (Non-gmo. diced 1 Tbsp. Add the nutritional yeast. Add the vegetables and stir-fry until they are tender. Makes 4 servings.more if preferable 1/8 tsp. With a fork. Hearty Tofu Scramble Ingredients: l lb. Rapeseed oil (or other mild-flavored oil) Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Drain the tofu. ©www. black pepper Y2 bell pepper. organic) 1 medium tomato 2 Tbsp.12.com 32 . mash it all up until there are no big chunks. turmeric. cayenne pepper 1/8 tsp. low sodium tamari or nama shoyu sauce. turmeric 2 tsp. Add the tofu mixture and stir-fry until the tofu is heated through. diced Y2 onion. In a frying pan.
diced small 1/4 cup salsa 1/4 cup vegetable broth or 1 Tbsp. garlic. chopped 1/2 yellow pepper. saute the onion.13. 5) Warm tortillas and roll up some of the black-eyed peas mixture into each one. chopped 1 tsp. chopped 1/2 tsp. 6) Serve as is or with extra salsa. tomatoes. and peppers in vegetable broth until soft. 2) Stir in black-eyed peas and cook on medium heat until vegetables are cooked through. ©www. Breakfast Black Eyed Peas Ingredients: 1/2 large red onion.VegetarianFoodPlan. 4) Stir in salsa and simmer for 5 minutes more. minced garlic 1 can black-eyed peas. nama shoyu and 1/4 cup water 1 package of whole wheat tortillas Preparation: 1) In a nonstick pan. drained 2-3 Roma tomatoes. hot pepper (Jalepeno) 1 large green pepper. 3) Stir occasionally to keep from burning.com 33 .
VegetarianFoodPlan. 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. Enjoy!! Makes 1 serving. Saute until fully incorporated into tofu mixture and warmed thoroughly. Spoon the scrambled tofu/squash mixture in a line down the center of the tortilla. Add spaghetti squash salad. paprika. Saute until lightly browned. Sprinkle with nutritional yeast. crumbled 1 Tbsp. or you can serve it on the top. nama shoyu or tamari (Adds salty flavor) Dash of cayenne.1/2 cup firm tofu. cumin.14. Add salsa. Add crumbled tofu. and water. South Western Breakfast Burrito Ingredients: 1-2 low carb tortillas 1/3. tamari . crushed 3 Tbsp. Warm the tortillas. Roll it up like a burrito. ©www. turmeric 1 clove fresh garlic. and spices.com 34 .
©www. 5) Top the beans with salsa that you've either warmed upon the stove top. Makes 2 servings. tomatoes.com 35 . 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. onions. 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. spreading out the beans to cover the whole tortilla. diced 3 Tbsp. 3) Take the warmed tortillas and place each one flat on a separate plate. 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). vegan cheese 4 Tbsp.15.VegetarianFoodPlan. can of black beans 2 fat free/low fat flour tortillas 1 cup of salsa Diced green chillies 2 Tbsp.
com 36 . 2) When ready to cook. 4) Warm up when you want. Or make one serving by boiling 1/4 cup of cereal. bringing it to boil. 5) Add chopped apple. 3) You can store leftovers in the refrigerator. 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. ©www. nutmeg.VegetarianFoodPlan. cinnamon.16. and raisins and almond milk. measure 2 cups of cereal to 5 cups of water.
com 37 . 3) Add the dried fruit. cover and let set overnight. ©www.VegetarianFoodPlan. put grains and cinnamon in a large bowl or pot. Winter Grain Cereal Ingredients: 2/3 cups steel cut oats 1/3 cup pearl barley 2 Tbsp. 4) Reduce to a bare simmer and stir occasionally for 10 minutes or so. strain water off grains. Makes 3-4 servings. 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. 2) In the AM.17. add water 1 inch above grains. the soy milk and 3 cups water and bring to a simmer on the stove. 6) This is also really good with dried apricots or with fresh chopped apples.
com 38 . vanilla Dash of salt 2 tsp. except for the Cinnamon and blueberries. Reduce the heat as you do subsequent batches. Try to use a cover to steam the pancakes as much as fry them.18. jam or jelly. Serve with fat free maple syrup. or they will tend to stick. 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. Fry in a non-stick pan sprayed with Pam. ©www. as it reduces the amount of Pam you need to fry them. fat substitute (Sunsweet Lighter Bake) 1 to 2 cups Almond milk 1 cup blueberries Powdered cinnamon for topping while cooking Preparation: 1) 2) 3) 4) 5) 6) Just put all the ingredients in a food processor.VegetarianFoodPlan.
VegetarianFoodPlan. ©www. Quinoa Breakfast Ingredients: 1/2 cup water 1/4 cup quinoa 1/4 cup steel cut oats 1/4 cup peaches Dash of cinnamon and nutmeg Dash of Himalayan salt 1 Tbsp. cinnamon. Variations – try adding vanilla. blackstrap molasses or raw honey Currants or raisins to taste Preparation: 1) 2) 3) 4) Rinse the grains. Makes 1 large serving OR 2 small servings. Add the oats and fruit and simmer for another 15 minutes. Boil and then simmer the quinoa in water and mollasses for ten minutes. nut.19.com 39 . or yeast.
combine grapeseed oil.VegetarianFoodPlan. sunflower seeds. pumpkin seeds. Press the dough into the baking dish. ©www. Makes 12-16 bars. In a large bowl. Mix in coconut. 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. almond slivers and raisins. Stir dry ingredients into wet.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 . 7) Bake at 350° for 20 minutes. salt and baking soda. 8) Serve. wetting your hands with water to help pat the dough down evenly.
com 41 . cut into 1/4 “ slices 1 medium orange bell pepper. cut into 1/4 “ slices in a diagonal 1 large hothouse cucumber. julienned 1/3 cup sunflower seeds. raw Dressing: 2 Tbsp. 2) Add a little water or more vinegar if necessary to thin. julienned 1 medium jicama. vinegar Salt and pepper Dash of honey to balance out the flavour Preparation: 1) Combine all dressing ingredients in a food processor or blender and blend until smooth. fresh tarragon. julienned 1 medium yellow squash or zucchini. cut into 1/4 “ slices 1 medium red bell pepper. cut into 1/4 “ slices 2 medium Belgian endive. flat-leaf parsley 1 Tbsp.VegetarianFoodPlan. chopped optional 3 Tbsp. Rainbow Salad Ingredients: 1 medium red onion 1 medium green bell pepper. 3) Place all vegetables in bowel and toss with salad dressing. flaxseed oil 2 large ripe avocados 1 cup non-fat plain yogurt 1 medium shallot 2 Tbsp. ©www.LUNCH RECIPES 1.
Dip one of the wrappers in a wide bowl filled with warm water for 15 seconds. Preheat the oven to 375°F. Toss the apple slices with the remaining tablespoon of orange juice to keep them from browning. some Napa cabbage. Bake the tofu and marinade for 40 minutes. then turn the slices over and let sit for another 30 minutes. Put another plate on top and weigh it down with something heavy.2. the mirin. Press the tofu for 30 minutes. Make a marinade by whisking together 3 tablespoons of the orange juice. mirin (Sweet Japanese cooking wine) 1 Tbsp. and cayenne. and canola oil. Transfer to a dry work surface and pat dry. Arrange a slice of tofu along with some apple slices. 2 sprigs of cilantro. folding in the sides along the way. 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. 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. or until softened. If packing for later. ginger. canola oil 2 garlic cloves. sliced 9 large leaf or butterhead lettuce leaves. making nine equal slices.VegetarianFoodPlan. until it is golden brown and the marinade is absorbed. Ingredients: 1 pound firm tofu 4 Tbsp. cover the rolls with a damp paper towel and some plastic wrap to keep them from drying out. minced 1 Tbsp. soy sauce. and thinly slice the Granny Smith apple. Place the slices in an 8×8-inch baking dish and pour the marinade over the top.com 42 . soy sauce 1 Tbsp. Let the tofu sit for 30 minutes. and scallions in a mound just below the center of the wrapper. Peel. Look for them in packages at Asian markets. 4) 5) 6) 7) ©www. Cut the tofu into three slices lengthwise. Tofu Apple Spring Rolls The Wonders of Rice Paper: Rice paper wrappers are a fantastic alternative to bread for the gluten-intolerant. Set aside to cool. Roll up the rice paper to form a tight bundle. then turn the tofu block on its side and cut into thirds again. core. Serve or pack each roll wrapped in a lettuce leaf (this will keep the spring roll from sticking to the plate). Stir in the garlic. freshly squeezed orange juice 1 Tbsp.
Carefully pour in all the tomatoes and their juices. 3) Warm the rest of the olive oil in a large saucepan over medium heat. bag) 1/2 tsp. 5) Serve piping hot. sea salt 1/2 a medium onion. extra virgin olive oil 1 Tbsp. Roasted Tomato Basil Soup Ingredients: 6–6 1/2 pounds plum tomatoes. Remove pan from the oven and set aside.com 43 . 2) Arrange the cut tomatoes on a large (10×16-inch) baking sheet.VegetarianFoodPlan. Add garlic and pepper flakes and sauté for one more minute. red pepper flakes (Optional) 2 cups fresh whole basil leaves (one 2 oz. 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. Add the onion and sauté until soft and slightly golden. Place in oven and roast the tomatoes for 50 minutes. 4) Blend the soup in batches in the blender. depending on the strength of your blender). then arrange them cut side up. cut in half lengthwise (About 35) 1/4 cup plus 1 Tbsp. Remove from heat and allow to cool slightly. minced 1 tsp. with crackers or chunks of store-bought artisan-style bread. Toss with your hands until the tomatoes are evenly coated with oil. Drizzle the tomatoes with 1/4 cup olive oil and sprinkle with salt. Add the basil. and 1 cup water (you may need to add an extra cup if the tomatoes are on the dry side).3. dried thyme Preparation: 1) Preheat the oven to 400°F. they should fill the pan completely. Simmer for 15 minutes. about 10 minutes. chopped 1 large garlic clove. thyme. ©www.
dried oregano A pinch of cayenne 1/2 cup uncooked lentils (Black. until the beans are tender.VegetarianFoodPlan. Chili Con "Carne" Ingredients: 1/2 cup dried black beans 1/2 cup dried pinto beans 1/2 cup dried navy beans 1 Tbsp. finely chopped 1/2 a green or red bell pepper. extra virgin olive oil 1 onion. sage. dried sage 1 tsp. or until the garlic is soft and the spices are fragrant. 5) When the chili is done. minced 1 tsp. pinto beans. 2) Heat the olive oil in a skillet over medium-high heat. Rinse and drain the beans. thyme.com 44 . stirring constantly. beef-style texturized vegan protein (TVP) 1 (6-ounce) can salt-free tomato paste 1 tsp. Let the beans soak for several hours or overnight. 3) Scrape the onion and spice mixture into the insert of a medium-size (2. sea salt (Or to taste) Freshly ground black pepper Preparation: 1) Combine the black beans. cumin. for another 2 minutes. oregano. paprika. brown. just not red) 1 cup dried. dried thyme 1/2 tsp. give the chilli a stir or two during the day to ensure even cooking.5 to 3 quarts) slow cooker. stir in the salt and pepper to taste and serve hot. add the onion and bell pepper and sauté until the onion is translucent and soft. paprika 1/2 tsp. Add 5 cups of boiling water and stir until everything is combined and there are no lumps of tomato paste. 4) Cover the slow cooker and cook on high for 5 hours or on low for 8 hours. Drain the dry beans and add them to the slow cooker along with the lentils. If you are around.4. Add the garlic. chopped 1 garlic clove. ©www. and cayenne and sauté. and navy beans in a mixing bowl. and tomato paste. or crimson are all fine here. about 5 minutes. TVP. ground cumin 1 1/2 tsp. When the oil is hot. then cover with a generous amount of water.
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. diced 1 -2 tomatoes. diced 1 12 oz. 3) In a large bowl. Toss again before serving. can green beans. Italian Pasta Salad Ingredients: 1 1/2 cups bowtie or corkscrew pasta 1 cup broccoli. 4) Allow to marinate in the refrigerator at least one hour before serving. toss together the pasta. Drain and allow to cool. diced 1 red or yellow bell pepper. chopped small 1 12 ounce can water-packed artichoke hearts.VegetarianFoodPlan. drained and chopped 1 purple onion.5. diced 1/3 cup sliced black olives 2 Tbsp.com 45 . 2) Lightly steam the broccoli. broccoli and remaining ingredients and season to taste with salt and pepper. ©www.
6. Simmer. for 1 hour. Curried Split Pea and Potato Soup Ingredients: 16 oz. chopped 2 stalks celery. 2) Stir in the carrots. potatoes and celery. 3) Puree in a blender or food processor. covered. garlic powder 1 tsp. water. Reheat before serving. combine the split peas. chopped 3 medium potatoes. salt 1 bay leaf 2 large carrots. dried oregano 1 tsp. chopped Preparation: 1) In a large saucepan. green split peas. or until the soup reaches desired thickness. stirring occasionally.VegetarianFoodPlan. Remove bay leaf.com 46 . onion and spices. uncovered. dried 10 cups water 1 onion. ©www. Simmer. chopped 1 tsp. for an additional 45 minutes. pepper 1/2 tsp. curry powder 1/2 tsp.
finely chopped 1 tsp. prepared mustard 1 Y2 tsp. chopped finely 4 scallions (White and green parts).VegetarianFoodPlan. ©www. onion granules 1/4 tsp. Add remaining ingredients and mix well. chopped finely 1 small carrot. The resulting savory treat is wonderful as a sandwich spread. you may wish to finely cube the tofu). or as a side salad. sea salt 1 Y2 tsp. served on crackers.com 47 . finely shredded 3 Tbsp. to taste Add dill to taste Preparation: 1) 2) 3) In a large bowl. Raw Eggless Egg Salad Ingredients: 1 Y2 pounds tofu. pickle relish 1 Y2 Tbsp. turmeric 4 tsp. firm Y2 cup eggless mayonnaise (Nasoya Nayonnaise is my favorite!) 2 red bell peppers. mash tofu with a fork or potato masher (alternatively.6. chopped fresh parsley 2 stalks celery. garlic powder Black pepper.
drained and rinsed 1 can black beans. stirring. garlic. coarsely chopped 2-3 cloves garlic. thawed) Salt and freshly ground pepper. seeded and cut into 1/2-squares 1 yellow onion. ©www.VegetarianFoodPlan.8. Add a little water as needed. and cumin. the canned corn. drained (Or 1-1/2 cups frozen corn.com 48 . drained and rinsed 1 can corn. seeded and cut into 1/2-squares 1 red bell pepper. 5) Season with salt and black pepper. drained and rinsed 1 can pinto beans. 3) Stir in the tomatoes. and cook. This is to replace the oil that is often used for sautéing. for 5 minutes. oregano. chili powder. finely chopped 3-4 Tbsp. seeded and cut into 1/2-squares 1 yellow bell pepper. and all the beans. and bring to a boil. 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. water for sautéing 1/4 tsp. cayenne pepper 1 tsp. adding water or tomato juice as needed if too much liquid evaporates. and stir in the cilantro or parsley. coriander. 2) Add the bell peppers. 4) Lower the heat and simmer for 30 minutes. ground cumin 1 tsp. onion. dried oregano 2 Tbsp. cayenne. ground coriander 1 tsp. peeled and chopped (Or one 16-ounce can diced tomatoes) 1 can kidney beans. Tres Bean Chilli Ingredients: 1 orange bell pepper. 6) Serve in shallow bowls. chili powder 3 medium tomatoes.
salt. Transfer them to a food processor. 3) Add water if needed. 2) Add chili powder. 4) Serve with raw veggies or baked tortilla chips. * You can use pine nuts instead of pumpkin seeds. chili powder 1/4 tsp. cans. liquid smoke flavouring Preparation: 1) In a medium-small wide bowl. pinto beans. raw pumpkin seeds 16 oz. or omit both. rinsed and drained. cooked pinto beans 4 oz.com 49 . * If you want to use canned beans. diced green chillies 1 tsp.VegetarianFoodPlan.9. Process until almost smooth. and green chilies. you will need 2 15 oz. sea salt 1/4 tsp. or flax crackers. and liquid smoke flavor. ©www. weigh pumpkin seeds. Mexican Bean Spread Ingredients: 1/2 oz.
in to very small pieces.VegetarianFoodPlan. 4) Stir well keep covered in the fridge 4-6 hours or more. The pieces should be about the size of a corn kernel. 2) Put all chopped veggies in a large bowl and add: 1/2 tsp. by hand or with the food processor.com 50 . cumin and paprika.10. Raw Vegan Ceviche Ingredients: 1 cup corn (Do not cut it up. 3) Add juice of one large pink grapefruit. ©www. black pepper. each salt. just put it in the bowl) 1 cup butternut squash 1 cup cauliflower 1/2 of a red bell pepper with seeds removed 2 Roma tomatoes 1 Carrot 1 Plum 2 Celery stalks 1 Onion 3 Garlic cloves 1 Larger grapefruit Preparation : 1) Cut each vegetable or fruit.
com 51 . sesame seeds 1/2 cup corn kernels (Fresh/frozen) 1 large clove of garlic 1 small onion. gently turning every two hours or so until they start to get crispy on the outside. 3) Dehydrate at 145F. curry A squeeze of lemon Preparation: 1) Place all ingredients in food processor until it turns into a paste.11. nutritional yeast (Optional) 1/2 tsp. cumin 1 tsp. Raw Vegan Falafel Ingredients: 1 cup sunflower seeds 1 Tbsp. salt 1 Tbsp. Makes about 15 balls. ©www. chopped about a cup 1/2 cup celery leaf (Or parsley/cilantro) 1 Roma tomato 1/2 cup olives 1 Tbsp. 2) Mix well and form 1/4 cup balls.VegetarianFoodPlan. dry dill 1 tsp.
you might need to stick a cocktail stick in it to hold. (You may add water if it needs to be thinner) In a bowl. You should get a rather thick consistency. about 1/4 inch (1 cm) thick. Cut the Mango lenthwise into strips. Then you put some of the cabbage mix on the leaf. and a few leafs of cilantro and. 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. mix the almond butter dressing with the cabbage. a few sticks of carrot.redchilli1Tbsp. Raw Lettuce Wraps Ingredients: 1/2 cup hemp seed 1/2 cup lemon juice 1 1/2 Tbsp. 3) 4) 5) ©www.12. In a blender. The best and easiest way is to do this with you hands or a large wooden spoon. and soy sauce. lemon juice. puree the honey. ginger. Add some hemp seeds. basil.nam ashoyusauce 1 cup raw almond butter 1/2 head Savoy cabbage. Place the collard leaf on a cutting board with the underside facing up.com 52 . Add the almond butter and blend at low speed to combine. Do this for all the other spinach leafs until the ingredients are gone. Roll it up and the spinach leaf. red chili. shredded 6 large collard green leaves or for a more mild flavor. a few pieces of mango.VegetarianFoodPlan. chopped ginger 1/4 cup green onions sliced 1/2Tbsp.
VegetarianFoodPlan. chopped 1-1/2 cups frozen peas/carrots/corn (Any or all) 1 tsp. unpasteurized miso paste 1 can or 15 oz. Simple Carrot-Bean Soup Ingredients: 3 cups water 1 Tbsp. coriander 2 Tbsp. Simmer for 5 minutes. frozen veggies. onion.13. cumin seed Salt to taste 1/2 tsp. navy beans 1/2 large onion 4 medium carrots. ©www. garam masala 1/2 tsp. garlic powder 1 tsp. 3) Simmer for 10 minutes. 2) Add beans. olive oil Preparation: 1) Put water. crushed red pepper 1 tsp. tarragon leaf 1 tsp. fenugreek powder 1/4 tsp. and oil. miso paste.com 53 . spices. and carrots into a pot.
olive oil 2 Tbsp. deseeded and diced 1 cup red bell pepper. garlic. ground coriander Dash of cinnamon 3 tsp. ground cumin 1 tsp. curry powder 2 tsp.14.VegetarianFoodPlan. sea salt 1 tsp. ground black pepper 3 cups sweet potato. diced 2 cups zucchini. quartered lengthwise and sliced 1 can or 15 oz. minced in garlic press 2 tsp. diced 1 cup green bell pepper.com 54 . deseeded and diced 1 Tbsp. Curried Vegetable and Chickpea Stew Ingredients: 2 cups onion. chickpeas. 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. ©www.
set aside. Place on a baking sheet coated with cooking spray. cover and process until smooth. Shape into six patties. Chickpea Burgers Ingredients: 1 large red onion. Bake at 375° for 10-15 minutes or until firm.15.VegetarianFoodPlan. Add the eggs. spread over cut sides of buns. Dijon mustard 6 sesame seed hamburger buns. thinly sliced 1/4 cup fat-free red wine vinaigrette 2 cans (15 oz. Serve patties on buns with lettuce and tomato or wrap in lettuce leaf and reserved onion mixture. cover and pulse until blended. combine onion and vinaigrette. combine the chickpeas. Makes 6 servings. pepper 1/3 cup vegan mayonnaise 2 tsp. walnuts. split or whole romaine lettuce leaves 6 lettuce leaves Preparation: 1) 2) 3) 4) 5) 6) 7) 8) In a small bowl.com 55 . ©www. curry powder Tomato sliced 1/2 tsp. Combine mayonnaise and mustard. curry and pepper. each) chickpeas or garbanzo beans. wheat germ and parsley. 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. In a food processor.
reserve them to roast if you’d like. all spice Dash of cinnamon (Optional) Salt and pepper Preparation: 1) Preheat the oven to 350 degrees Fahrenheit. 6) E n j o y ! ©www. 4) Scoop out the seeds. extra virgin olive oil 1/4 tsp. 5) Divide the juice. 3) Remove from the oven. all spice. allow to cool for 10 minutes. then cut in half horizontally.com 56 . and pepper among the halves and use a fork to fluff and incorporate mixture into squash. 2) Place the whole squash on a baking sheet lined with parchment paper or foil and roast for 40-45 minutes. or delicate squash 1/3 cup pineapple juice 1 Tbsp.VegetarianFoodPlan. salt. oil. butternut. or until tender. Acorn Squash with Pineapple Ingredients: 2 medium acorn.16.
com 57 . Makes 4 servings. top with tomato. salsa. cheese and sour cream. Black Bean Fajitas Ingredients: 1/2 cup each julienned sweet yellow pepper and red pepper 1 cup red onions julienned 1 can (15 oz. warmed or lettuce leaf for wrap 1 medium tomato.VegetarianFoodPlan. ©www. 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. Fold in half.) black beans. Spoon 1/2 cupful down the center of each tortilla. Add beans.17. rinsed and drained 4 low carb tortillas (6 inches).
©www. lemon juice 1 Tbsp.com 58 . unpasteurized barley miso Y2 tsp.18. peeled 1/4 cup water 1 avocado 1 clove garlic 1 cup tomato 1 Tbsp. salt Y2 tsp. cold pressed olive oil Preparation: 1) Blend all ingredients until smooth. freshly cracked pepper Dash chili powder 1 Tbsp.VegetarianFoodPlan. Raw Creamed Spinach Soup Ingredients: Y2 head spinach leaves Y2 cucumber.
masala. and cayenne. Makes 4 servings. tomatoes and coriander. Simmer over low heat for about 25 minutes. cored and diced 2 cups of spinach 1 cup tomatoes. diced and crushed 2 cloves garlic. cayenne pepper 3 Anaheim chiles roasted. cumin powder 1/2 tsp. Add washed lentils and cover mixture with water. turmeric 1 tsp. spinach. diced 1 tsp. fresh coriander 1 tsp. Add ginger root. onion. red lentils (dry) 1 tsp. Add garlic.VegetarianFoodPlan. Add chiles. minced 1 medium onion. Kick-it-up Spicy Curry Lentils Ingredients: 12 oz. salt Preparation: 1) 2) 3) 4) 5) 6) 7) Heat oil in skillet. Add salt just before serving. garam masala 1/2 tsp. cumin.com 59 . chopped 2 Tbsp.19. ginger root. and turmeric and sauté until the onion is transparent. seeded. ©www.
finely minced 1-2 Tbsp.20. ©www. chopped 1/2 small onion.com 60 .VegetarianFoodPlan. Mock Tuna Salad Ingredients: 1 cup garbanzo beans (Canned or pre-cooked) 1 stalk celery. 3) Can have as a side dish or on vegetables or salad. 2) Add remaining ingredients and mix well. kelp flakes (Gives it a fishy flavor) Vegan mayonaise Salt and pepper to taste Preparation: 1) Mash the garbanzo beans.
diced 1 medium hothouse cucumber 15 oz. salt and pepper in a large bowl. 2) Dice the onion. cooked 1 pound green peas. agave nectar or honey 1/2 tsp. cooked 1 3/4 cup or 15 oz. rough chop the parsley.com 61 . balsamic vinegar 1 Tbsp. cucumber. dried oregano 1/2 tsp. roasted bell peppers 1 clove minced garlic 1/3 cup flat leaf parsley. and roasted bell peppers and add to the bowel. Dijon mustard 2 Tbsp. garbanzo beans. pinto beans. ©www. dried basil Salt and pepper Preparation: 1) Whisk together the orange zest and juice. black beans. zest and juice 2 Tbsp. extra virgin olive oil 1 medium red onion. vinegar. * You can use other beans and it will be very tasty. 5) Stir and serve chilled. roughly chopped 3 Tbsp.VegetarianFoodPlan. 4) Drain and rinse the beans and add along with the peas. cooked 1 3/4 cup or 15 oz. thawed 1 large orange. Zesty 3 Bean Salad Ingredients: 1 3/4 cup or 15 oz. and add to the salad. 3) Mince the garlic.21. mustard. oil.
1 hour or longer. brimming with fiber. 7) Can make creamy by blending in food processor. dried parsley 1/4 tsp. packed with protein. Place all ingredients except salt and pepper in a soup pot. with the split peas quite broken down and mushy. diced 2 celery stalks. ©www. A crock pot works very well for making this soup and cook for 6-8 hours. black pepper Salt and pepper.com 62 . Makes 4 to 6 servings. Make sure there’s enough water. such as stones or residue. pressed or minced 2 carrots. dried basil 1/2 tsp. and bring to a simmer. and freezes well. Heat should be low-medium. 5) The resulting soup should be thick and creamy. Check occasionally to make sure water has not completely evaporated. ground mustard 1/4 tsp. diced 2 or 3 garlic cloves. dried marjoram 1 tsp. diced 1 tsp. 6) Add salt and pepper to taste. checking for any impurities.22. Ingredients: 2 cups green split peas. to taste Preparation: 1) 2) 3) 4) Rinse split peas.VegetarianFoodPlan. Cover loosely and cook until peas are tender. low in calories and fat. dry uncooked 6 to 7 cups water or vegetable stock 1 medium-size yellow onion. Split Pea Soup This wonderful soup is filling. and serve hot.
VegetarianFoodPlan. and stir to coat. or to taste 1 lb. minced maybe you can use garlic press 1 lime 1 Tbsp. firm tofu Preparation 1) 2) 3) : Heat oil in a wok or frying pan over medium heat. and cook for 1 minute. green onion thinly sliced 1/2” ginger.DINNER RECIPES 1. ©www. soy sauce. Rapeseed oil 4 cloves garlic. minced or in garlic press 2 Tbsp.com 63 . Add tofu to the pan with soy sauce. Stir in garlic and ginger. Garlic Ginger Tofu Ingredients: 3 Tbsp. and continue cooking for 20 to 30 minutes. Cover. Squeeze lime juice and sprinkle green onion over tofu before serving.
4) Cut into 2-inch pieces.com 64 . covered. or 1 pound green beans. 3) Steam beans. 7 minutes or until crisp-tender. trimmed Preparation: 1) Combine first 5 ingredients in a medium bowl.2.VegetarianFoodPlan. slowly add oil. freshly ground black pepper Garlic cloves. whisking to combine. add to tomato mixture. ©www. 2) Stir in tomato and thyme. Dijon mustard 1/4 tsp. Steamed Green Beans with Tomato-Garlic Vinaigrette Ingredients: 1 Tbsp. extra virgin olive oil 1/2 cup seeded chopped tomato 1 tsp chopped fresh thyme 16 oz. crushed and minced 1 Tbsp. let stand 10 minutes. white wine vinegar 1/2 tsp. salt 1/8 tsp. tossing gently to coat.
nama shoyu and ginger in water and remaining oil for several minutes.VegetarianFoodPlan. sesame oil. 2) Fry for about 5 minutes or until browned. green onions. cubed 1” 1 tsp. 3) Stir fry mushrooms. fresh garlic. pressed in garlic press 2 tsp. and sesame seeds and sauté 2-4 more minutes. stems removed 1 cup fresh snow peas 1 cup water Preparation: 1) Heat 1 tsp. green onions 2 tsp. fresh ginger. 4) Add chestnuts. 5) Serve with or without rice. green beans. tofu. divided 1 cup whole water chestnuts.com 65 . rapeseed oil in pan and add cubed tofu. drained and sliced 2 Tbsp. Rapeseed oil 2 tsp. minced in garlic press 1/2 cup fresh shiitake mushrooms. Vegetable N’ Braised Tofu Ingredients: 1 pound tofu firm silken style (Organic and non-gmo). garlic. nama shoyu 3 Tbsp.3. ©www.
chopped basil. olive oil. 4) Dip each mushroom in marinade and place on hot grill. 2) Food process. Grill an additional 4 to 5 minutes or until tender. Set aside. onion slices. 3) In a small bowl. and tamari.VegetarianFoodPlan. whisk together remaining chopped basil and garlic. garlic. tomato slices. cleaned and dried Whole grain buns or rolls Lettuce. of bragg liquid aminos 6 Portobello mushrooms.4.com 66 . Grill for 5 minutes and flip with tongs. minced garlic 1 cup vegan mayonnaise 3 Tbsp. olive oil 2 Tbsp. tamari. 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. combine sun dried tomatoes and water. or sun dried tomatoes in olive oil are ready to go. ©www. balsamic vinegar. nama shoyu. and process for 1 minute. and vegan mayonnaise. vegan cheese as toppings. Preparation: 1) Rehydrate sun dried tomatoes in warm water for 15 min. 5) Serve on toasted bun with fresh vegetables on top and sun dried tomato aioli. balsamic vinegar 2 Tbsp.
cumin 1 tsp. or blend beans and onion into a puree.1/2 tsp.5. onion. pinch Toppings: 1 tomato. Add apple cider vinegar. Remove from heat and cover. apple cider vinegar Spices: 1 clove of garlic.VegetarianFoodPlan. black beans 2 Tbsp.com 67 . peeled and cubed Preparation: 1) 2) 3) 4) 5) 6) Strain and rinse black beans. Use a leaf of lettuce or tortillas to wrap up the bean. Burrito of Black Beans Ingredients: 1 Tbsp. food process. Mash. diced 1 3/4 cup or 15 oz. cayenne pepper Black pepper. Add spices. Prepare toppings. cubed 1 avocado. ©www. minced 1/4 .
garlic.VegetarianFoodPlan. diced 1/3 celery. ground pepper Hot red pepper optional Preparation: 1) Combine all ingredients and stir well. olive oil 1 Tbsp. deseeded and diced 1/3 cup red onions. deseeded and diced 2 Tbsp. fresh lime juice or apple cider vinegar 1 Tbsp. sea salt 1/4 tsp. ground cumin 1-2 tsp. halved and thinly sliced 1/4 cup green onions. diced 2/3 bell peppers and color.com 68 . minced 1 tsp. diced 1/4 cup radishes. ©www.6. Garden Patch Gazpacho Ingredients: 2 cups tomato vegetable juice low sodium 1 cup tomatoes. chilli powder Y2 tsp. diced Y2 cup carrots 1 cup cucumber. 3) Cover and chill in refrigerator for 1-2 hours to allow flavors to blend. thinly sliced 1/4 cup chopped fresh cilantro 1/4 cup chopped fresh parsley 1 jalapeno pepper. 2) To speed up the chopping process. put all vegetables slightly chopped in food processor and pulse until soup has reached desired chunkiness.
Set aside. 4) Just before you are ready to eat. ground cumin 1/4 tsp. cooked and drained 1/2 cup roasted red pepper 2 Tbsp. salt 1 1/2 oz. Peel the stem with a sharp knife. then top with steamed broccoli and black-bean sauce. Cut or break the tops into bite-sized florets. black beans. 5) Place a small portion of kasha on each serving plate. lemon juice 2 Tbsp. or until it is bright green and just tender. 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. 3) While kasha is cooking. ground coriander 1/4 cup chopped fresh cilantro Preparation: 1) Cut off broccoli stems.com 69 . 2) Place kasha and salt into the water in a large saucepan. Cover and simmer for about 10 minutes.7. sundried tomatoes in oil 1/4 cup chopped onion 1 3/4 cup or 15 oz.VegetarianFoodPlan. ©www. steam broccoli over boiling water for about 5 minutes. combine and purée all the remaining ingredients in a food processor or blender. tahini (Sesame seed butter) 1/2 tsp. chili powder 1/4 tsp. then slice it into 1/2-inch thick rounds. or until all the liquid has been absorbed.
Polenta.VegetarianFoodPlan. or pasta Preparation: 1) 2) Sauté the vegetables and mix in tofu cubes. Schilling Garlic and Herb. Use water in pan if you need more liquid to sauté. crookneck. seeded and cut into large pieces 2 cups small mushrooms 2 tomatoes. cut into chunks 1 red bell pepper. or other seasoning mix Olive oil Risotto. cubed 1/2 pound very firm tofu. or pasta. ©www. Spike. Zesty Tofu and Vegetables Ingredients: 2 to 3 cups cubed summer squash (Zucchini. and top with fresh tomato wedges. Spread the cooked vegetables over Risotto.8.com 70 . or scallop) 1 onion. polenta. cut into 1-inch cubes 1 Tbsp.
and add the green pepper and onion. Cook for at least 5 minutes. Reduce heat to a simmer and cook for at least 30 minutes. seasoned (or black) pepper 1 3/4 cup or 15 oz. but do not let them get brown. oregano 1 tsp. using a can of diced tomatoes instead of the chopped whole tomatoes does not come out as well. red kidney beans.com 71 . chili powder 1 jalapeno (Optional) seeded and chopped 1 tsp. cooked 1 3/4 cups or 15 oz. white northern or pinto beans. The longer you cook the chili. and put them (including the juice) into a dish. the more the flavors will blend (up to about an hour). stirring often while you do the next few steps. coarsely chopped 1 cup onion. sugar 1/2 tsp. cooked 1 3/4 cups or 15 oz. basil leaf 2 tsp. ©www.VegetarianFoodPlan. chopped 2 1/2 cups whole tomatoes. For some reason. salt 1/2 tsp. Stir all of the spices into the skillet. ground cumin seed 1 tsp. Garnish with fresh chopped onion and shredded cheese if desired. Add all remaining ingredients and bring to a mild boil. If the onion starts to brown too quickly.9. Cut the whole tomatoes into small pieces. garlic powder 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. turn down the heat on the skillet and add a little water to slow things down. 3 Bean Bonanza Chili Ingredients: 2 Tbsp. black beans. olive oil 1 green pepper. chopped 1 cup vegetable broth 4 tsp. Drain and rinse the beans.
©www. grated 1/4 cup fresh mushrooms 1/4 cup red bell peppers 8 oz.plain yogurt and salsa Low carb tortilla Preparation: 1) Heat all ingredients together on the stove. black beans 1/4 cup green bell peppers 1/4 cup pumpkin seeds. 2) Place in tortilla and top with plain yogurt and salsa. raw 1/4 cup fresh/frozen corn Dash of chilli powder Sea salt Topping.com 72 .VegetarianFoodPlan. cooked and removed from shell 1/4 cup carrots.10. Spaghetti Squash Salad Ingredients: Whole Spaghetti Squash.
com 73 . ground coriander 1 tsp. can coconut milk (Don't use the "light" version) 4 cups water 1 cup basmati rice 1 16 oz. 9) Add salt and pepper to taste.VegetarianFoodPlan. package frozen spinach Salt and pepper to taste Preparation: 1) 2) 3) 4) 5) 6) Sauté carrots and spices for 3-5 minutes. After 20 minutes of cooking the rice should be looking more or less done. black pepper 1 tsp. ground mustard 1 tsp. 7) Add the spinach and cook for another 3-5 minutes to heat it up. cayenne pepper 1 14 oz. If not. 8) Take the pot off the heat and let sit for 5 minutes.11. Add the water and coconut milk and bring to a gentle boil. Basmati Spinach Stew Ingredients: 1 Tbsp. peeled and sliced into half rounds 1 10 oz. ground ginger 1/2 tsp. ground cumin 1/2 tsp. package firm tofu 2 carrots. Cook for 10 minutes. Defrost the spinach and squeeze out the extra water. Add the basmati rice and tofu and reduce heat to simmer. cook for a while longer. ©www. Canola oil 1 1/2 tsp.
Bring to a boil. trimmed and cut into 1-inch pieces 1 medium yellow summer squash. Add onions. divided 1 cup onions 1 lb. 2) Add asparagus. pepper and remaining ginger in remaining oil for 7-9 minutes or until lightly browned. ©www. Add squash. agave nectar or honey 1-1/4 cups vegetable broth 4 tsp. stir-fry 2 minutes longer.VegetarianFoodPlan. minced fresh gingerroot.) extra-firm tofu. Remove and keep warm. salt 1/4 tsp. sliced almonds. stir-fry tofu.com 74 . thinly sliced 1 package (14 oz. heat through. canola oil. braggs amino acids 2 tsp. Asparagus N’ Squash Tofu Stir-Fry Ingredients: 1/2 tsp. stir-fry for 2 minutes. 5) Add asparagus mixture and tofu.12. divided 3 tsp. drained and cut into 1/2-inch cubes 1/4 tsp. halved and sliced 2 green onions. nama shoyu. salt. stir-fry 1 minute longer or until vegetables are crisp-tender. 4) Stir in vegetable broth and sweetener and add to the pan. Makes 4 servings. cook and stir for 2 minutes or until thickened. 6) Serve with rice. fresh asparagus. sprinkle with almonds. Remove and keep warm. toasted Preparation: 1) In a large nonstick skillet or wok. pepper 2 cups hot cooked brown rice 2 Tbsp. stir-fry 1 teaspoon ginger in 1 teaspoon oil for 1 minute. 3) In the same pan.
com 75 . olive oil 1 lb. Marinate the seitan in the mixture for at least 45 minutes. turning once and brushing with extra marinade as desired. Grill over hot coals. Add to grilled vegetables or on top of a fresh salad. 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.VegetarianFoodPlan. seitan Preparation: 1) 2) 3) 4) Whisk together all ingredients except for the seitan.13. ©www.
Bring to a boil over medium heat. Drain off the water and transfer the beans to a saucepan. 3) Makes 2 -4 servings. soy sauce Water for cooking the beans Preparation: 1) 2) Soak the beans overnight in 2 cups of water. Add 1.14. Reduce to a simmer and simmer until the beans are soft (depending on your beans 45 minutes to an hour).VegetarianFoodPlan.5 cups water to the beans. Drain off any remaining water and stir in the tahini and soy sauce. ©www.com 76 . Sesame Adzuki Beans Ingredients: 1/2 cup dry adzuki beans 1/4 cup tahini 1 Tbsp.
cooked.VegetarianFoodPlan.15. fresh cut of the cob 1 3/4 cups or 15 oz. chopped 1 package low sodium natural taco seasoning 2 cups whole kernel corn. ©www. cilantro.com 77 . black beans. Taco Soup Ingredients: 1 large onion. fat free vegetarian refried beans 1 cup diced tomatoes 1 cup salsa Toppings (Avocado. 2) Add the other ingredients to the pot and simmer for 30-40 minutes. Makes 15 cups. undrained 1 3/4 cups or 15 oz. great northern beans. vegan cheese) Preparation: 1) Saute the onion until soft in a large pot sprayed with nonstick cooking spray. undrained 1 3/4 cups or 15 oz.
cilantro and cumin. Pepper Jack or Monterey Jack cheese or vegan cheese.com 78 . garlic. seeded and chopped 1/2 red bell pepper. drained 1-3 tsp. finely chopped 2 cloves garlic. finely chopped 2 jalapenos.16. to taste Freshly ground black pepper. Arrange the chillies on the grill away from the heat. hot sauce and 8 ounces of cheese. about 30 to 40 minutes. and cook over medium heat until golden brown for about 4 minutes. coarsely grated Salt. to taste Preparation: 1) Cut poblano chiles in half lengthwise to create a boat for filling and scrape out seeds. olive oil 1 medium onion. vegetarian baked beans. red bell pepper. Add salt and pepper to taste. 3) Remove pan from heat and stir in baked beans. finely chopped 1/2 cup chopped fresh cilantro 1 tsp. 4) Set up grill for indirect grilling and preheat to medium. jalapenos. ©www. hot sauce. Grilled Stuffed Chili Rellenos or Green Bell Peppers Ingredients: 6 large poblano chiles or red/green bell peppers 2 Tbsp. Add onion.VegetarianFoodPlan. Spoon the mixture into the hollowed chiles and sprinkle with remaining cheese. 5) Cook until chillies are tender and cheese is browned and bubbling. Makes 6 – 8 servings. to taste 12 oz. 2) Heat 2 tablespoons olive oil in a nonstick skillet. ground cumin 3 1/2 cups or 28 oz.
com 79 . Form bean mixture into patties. seasoned salt Salt and pepper to taste Oil for frying Whole grain bun or bread Preparation: 1) 2) Sautee the onions till soft. In a large bowl. onion powder 1/2 tsp. cooked 1/2 cup whole wheat flour 2 slices bread. mash the beans until almost smooth. approximately 1/2 inch thick and fry patties in a small amount of oil until slightly firm. Mixture will be thick.17. adding the flour a few tablespoons at a time to combine well. diced 1 3/4 cup or 15 oz. except the oil. Make veggie burgers and enjoy! 3) Makes 6 servings. ©www. black beans. crumbled 1 tsp. Add sauteed onions and the rest of the ingredients. garlic powder 1 tsp.VegetarianFoodPlan. Black Bean Burgers Ingredients: 1/2 onion. about 3-5 minutes.
Makes 6 servings. uncovered. rinsed and drained 1-3 Tbsp. salt 1/8 tsp.VegetarianFoodPlan. cannelloni beans. minced 1 Tbsp. vinegar.18. minced fresh cilantro 1 tsp. cider vinegar 1 tsp. simmer 10 minutes longer. Stir in the peas. seeded and chopped 3 garlic cloves. olive oil 1 3/4 cup or 15 oz. pepper 5 cups hot cooked gluten free penne pasta Preparation: 1) 2) 3) 4) In a large skillet. Toss with pasta.com 80 . cilantro. Simmer. for 10 minutes. Penne Pasta & Beans Ingredients: 3 1/2 cups crushed tomatoes 1 cup chopped red bell pepper 1/2 cup chopped onion 1 jalapeno pepper. bring to a boil. salt and pepper. jalapeno and garlic in oil for 5 minutes or until tender. sauté the green pepper. Add tomatoes. onion. ©www. agave nectar 1 tsp. sugar.
Stir in the beans. sprinkle with cheese. dried oregano 1/2 tsp. Reduce heat. for 3-5 minutes or until mixture begins to thicken. rinsed and drained 1 Y2 cup diced tomatoes Y2 cup (4 oz. salt. garlic powder) 1 tsp. peeled and sliced Fresh cilantro to top.com 81 . oregano. Fold one side of tortilla over filling.19. olive oil 4 cups (32 oz.) chopped green chilies 1 Tbsp. saute onion and garlic in oil until tender. garlic powder 1/4 tsp. ©www. chilies and seasonings. Bring to a boil. pepper 8 low carb tortillas (6 inches).) black beans. chili powder (Or purchase a natural taco seasoning to replace chilli. minced 1 Tbsp. Spoon about 1/2 cup off center on each tortilla. tomatoes. Makes 8 servings. simmer. warmed 1/2 cup shredded reduced-fat cheddar cheese or vegan cheddar cheese 1 large ripe avocado. uncovered. cumin. chopped 2 garlic cloves. chopped Preparation: 1) 2) 3) 4) 5) In a nonstick skillet. ground cumin 1 tsp. Bean Tacos Ingredients: 1 medium onion. Garnish with avocado and chopped cilantro. salt 1/4 tsp.VegetarianFoodPlan.
stir-fry for 2 minutes. 5) Return tofu to skillet. drained and cubed 2 tsp. crushed red pepper flakes 1 package (16 oz. 6) Serve with rice. stir-fry tofu in oil for 2-3 minutes or until heated through. Add cabbage and tomatoes. Remove and keep warm. minced fresh ginger root 1/2 tsp. 2) In a large nonstick skillet or wok coated with cooking spray. curry powder 1 tsp. Add mushrooms and onions. set aside. 3) In the same pan. salt 1/2 tsp. peanut butter 1 can (14 oz.VegetarianFoodPlan. chili powder 1/2 tsp. stir-fry yellow pepper for 1 minute. sesame oil 1 medium sweet yellow pepper. Cook and stir for 1-2 minutes or until thickened and vegetables are crisp-tender. chopped 3 cups hot cooked brown rice Preparation: 1) In a small bowl.) light coconut milk 1 cup matchstick-cut carrots 8 green onions. honey or agave 1/2 tsp. Curried Tofu Stir-Fry Ingredients: 1/4 cup nama shoyu sauce or Braggs Amino Acid 2 Tbsp. bring to a boil.com 82 .) firm tofu. Makes 6 servings. cut into 1-inch pieces 4 cups shredded cabbage 4 plum tomatoes. cornstarch 1-1/2 tsp. 4) Stir coconut milk mixture and add to skillet. combine the first 10 ingredients.20. julienned 1/2 pound sliced fresh mushrooms 1 tbsp. ©www. stir-fry 2 minutes longer.
garlic salt Dash pepper 1/2 cup (4 oz. Reduce heat. sauté green pepper and onion in oil until tender. rinsed and drained 2 Tbsp. black beans and seasonings. Makes 5 servings. ©www. uncooked vegan spinach fettuccine 1 small green pepper. for 5 minutes. dried oregano 1/2 tsp. uncovered. 3) Stir in the pasta sauce.) black beans. fennel seed 1/4 tsp. Bring to a boil. 2) Meanwhile. olive oil 2 cups pasta sauce (no high fructose corn syrup) 1 3/4 cup or(15 oz. minced fresh basil or 2 tsp.21. chopped 1 small onion. dried basil 1 tsp. 4) Drain fettuccine.VegetarianFoodPlan. Spinach Fettuccine with Tomato Basil Bean Sauce Ingredients: 6 oz. simmer.) shredded part-skim mozzarella cheese or vegan mozzarella cheese Preparation: 1) Cook fettuccine according to package directions. 5) Top with sauce and sprinkle with mozzarella cheese. chopped 1 Tbsp.com 83 . in a large saucepan.