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About Kardena Pauza
Hi! My name is Kardena Pauza, and I’m a personal trainer and certified nutrition expert. In 2003 I completely changed my life by adopting a meat-free diet. And since then, I’ve been living the vegetarian lifestyle and loving it. At first I made many common vegetarian eating mistakes, but since then I’ve developed a simple, high-energy diet meal plan that has helped me build the body of my dreams. And I’m here to show you how to do it as well. Once you get started with a meatfree diet (and even dairy-free and egg-free), you’ll be amazed at how much mental and physical energy you can have all day long. You’ll no longer feel sluggish or tired after eating big heavy meals. You won’t fall asleep at your desk. You won’t be a zombie at work or at home when your kids want to play. And best of all, the body fat will just melt right off of you thanks to your new diet. As you can imagine, people have a lot of preconceived notions about a vegetarian diet and think that it will just make them weak, tired, pale, and sickly looking. But that is NOT the case if you eat the right foods. And once you try going completely animal-free, I know you’ll be hooked on the new vitality and energy in your life. I look forward to helping you, and please let me know if you have any questions! See you in the kitchen, Kardena Pauza Author,
Table of Contents Smoothies ............................................................................................................... .pg. 4 Desserts .................................................................................................................................pg. 11 Breakfast............................................................................................................... .pg. 27 Lunch .................................................................................................................... pg. 44 Dinner................................................................................................................... .pg. 67
SMOOTHIE RECIPES 1. Banana Carob Smoothie You’ll love this yummy smoothie that tastes similar to a chocolate-banana shake. And if you didn’t know what carob is, it’s a great, healthy substitute for chocolate. Of course, if you want “real” chocolate, you can use cocoa powder instead of the carob. Ingredients: 1 frozen chopped bananas 3/4 cup soy milk or almond milk- unsweetened preferably 1 1/2 Tbsp. carob powder 1 Tbsp. maple syrup or agave nectar 1/2 tsp. vanilla Dash of cinnamon Add water to make more pourable and ice if you prefer a chilled drink 2. Strawberry Ecstasy Smoothie Ingredients: 1 cup almond milk- unsweetened preferably 1 cup frozen or fresh Strawberries 2 Tbsp. raw cacao powder or cacao nibs (Nibs are more bitter) 1-2 dates or agave to taste 3. Spice Up Your Life You’ll be surprised by what adding cayenne can do to a chocolate or cacao smoothie! Ingredients: 1 cup coconut water (From fresh young thai coconut preferably or in a container) 1/4 cup almonds soaked 1 Tbsp. cacao powder 1/8 cup white raisins Dash of cayenne Pinch sea salt
com . ground up flax seed 2 tsp. Mango Delight’ Smoothie Ingredients: 1 cup organic almond milk 1 large fresh mango (peeled) or frozen 1 apple. © www. of raw cacao powder Raw honey or agave nectar as sweetener Water/ice to blend 5. and nuts in 2-3 cups of water first preferably. Marvellous Mango Ingredients: 2-3 tsp. cucumber. 1 Tbsp. flax seeds (Thickens smoothie) 2 tsp. coconut. ginger and blend. raw sunflower seeds 4-6 raw Brazil nuts or 4-8 soaked raw almonds 1 Tbsp. cored 2 tsp. ground up sesame seed 6. 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. 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.VegetarianFoodPlan. sunflower.4. sesame seeds 1 or 2 tsp. spinach.
frozen acai 1/3 to 1/2 cup frozen mixed berries 1-2 Tbsp. of your favorite dried green supplement Stevia (Optional) 10. cacao nibs 3-4 each raw almonds AND macadamia nuts 2 tsp. of coconut butter 1 tsp. of maca Handful of goji berries 1 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. hemp seeds 3 tsp. ZEN-ANANA Smoothie Ingredients: 1 large banana sliced 8 oz green tea 2 cup spinach 1 Gala or Fuji apple sliced pinch nutmeg or cinnamon © www. of cacao powder 1/2 tsp. of honey 1 tray of ice cubes Water 9.VegetarianFoodPlan. Cran-Orange Strawberry Smoothie Ingredients: 2 oranges 1 cup strawberries (Frozen or fresh) 1/3 cup unsweetened cranberries (Frozen is ok) 1 Tbsp.com 6 . chopped flax seeds 8. Low Glycemic Chocolate-Green Smoothie Ingredients: 1 Tbsp. flax oil 1 tsp.7.
organic maple syrup Add ice 13. or rice milk 1 Tbsp. soaked brown flax seed (Optional) 1-2 tsp. soy. ground flaxseed 1/4 cup soaked raw almonds 1 tsp. almond.VegetarianFoodPlan. cinnamon 1/4 cup pure water if blending Nuts. Oat Meal Raw Food Breakfast Ingredients: 1/2-1 cup soaked oat groats (Let soak uncovered. rice milk (less for thicker shake) 12. less is better) 1 Tbsp. hemp. rinse before use) 2 apples sliced 1 banana sliced 1 Tbsp.2 cups liquid use water. of cacao powder 11/2 . raisins & hemp seeds (Optional) www. Carob Shake Ingredients: 1 large banana 1-1/2 cup almond.11.com 7 . soy. Chocolate-Avocado DREAM Ingredients: 1/2 avocado 1 medium sized banana 4-6 dates (Sweeten to taste. in water over night. flax meal 3 Tbsp. raw carob powder 1 or 2 shakes of cinnamon 1 Tbsp.
flax oil or substitute with Y2 avocado if no oil Couple dashes of cinnamon 1 tsp. 2) Scoop out coconut meat and place in blender.water and meat 1 cup your favorite frozen berry (Raspberry.VegetarianFoodPlan.14. strawberry. Vegan Green Chocolate Shake Ingredients: Almond milk vanilla unsweetened 1-2 fresh kale leaves Almond butter 1 Tbsp. Green Pome-berry Smoothie Ingredients: 1 medium sized banana 6-8oz (1 cup) frozen blueberries 1/2 cup pomegranate juice 1/2 cup almond. soy or hemp milk 1 Tbsp. 16. blueberry) Dash of Stevia to taste Dash cinnamon 1 Tsp. 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.com 8 1) . soaked flaxseed 4-6 chucks pineapple (Fresh or frozen) 1-2 cup organic spinach (Fresh or frozen) 15. then dump coconut water into blender. rice. Remember to be very careful to avoid hard pieces from the husk. maca (Optional) Young Coconut Preparation: To open young coconut use clever or chef knife.+ cocoa powder Handful blueberries or strawberries Pumpkin seeds Water (As needed) Dash Stevia to sweeten ©www.
of spirulina or SuperGreens powder Add water/ice 18. 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.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. 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. 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.com 9 .17. of flaxseed oil 1/4 tsp. of ginger root powder or 1/4 inch fresh peeled ginger 1 Tbsp.
2) Spray baking pan with cooking spray.com 10 . 3) Using blender or food processor grind oats to coarse powder texture. cinnamon. 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. baking powder 1 cup applesauce (Optional unsweetened version) 4 oz agave nectar 2 tsp. 4) Processed oats with berries. agave nectar and vanilla. Makes 48 cookies 2. of batter onto cookie sheet and flatten with fork. 8) Bake about 12 minutes or until golden. 2) Spray cookie sheet 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.VegetarianFoodPlan. walnuts and seeds. 6) Place a Tbsp. arrowroot and apple juice concentrate in large bowl.DESSERT RECIPES 1. Blueberry Squares Ingredients: 4 cups fresh blueberries or berry of your choice 2 tsp. cloves. 6) Bake about 30 minutes or until lightly browned on edges. 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. ground cinnamon 1 tsp. 7) Allow treat to cool down then cut into squares and serve! ©www. 5) Spread batter evenly into sprayed pan. Chocolate Chip Vegan Cookies Ingredients: 3 cups whole-wheat flour 1 tsp. 5) Now add to dry ingredients and fold in carob chips.
finely shredded & unsweetened 3 large. 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. 6) Pour batter into oiled pan and bake for 45-50 minutes. slightly warm. all-spice 1/2 tsp. baking soda. vanilla extract 1/4 cup coconut oil or olive oil. 4) Stir in the apple juice concentrate.VegetarianFoodPlan. cinnamon 1/2 tsp. baking soda 1 tsp. ground flax seed. and vanilla to the dry ingredients and mix until combined. ripe bananas. 7) Remove pie from oven and cover with aluminium foil for 10 minutes before removing from pan. mixed with 2 Tbsp. fine grain sea salt 1 tsp. cinnamon 1/2 tsp. nutmeg 1 tsp. oats. baking powder and spice in a large mixing bowl. Chocolate Oatmeal Chai Cookie Recipe Ingredients: 2 cups rolled oats. alcohol free vanilla extract (Trader Joe’s has Alcohol Free FYI) 2 Tbsp.3. ground cloves 1/4 tsp.com 11 .can do gluten free 1/3 cup coconut. applesauce. baking powder 1 Tbsp. 4. 5) Mix in the flax seed. do not cook 2/3 cup almond meal 1/4 teaspoon cardamom 1/4 tsp. well mashed (about 1 1/2 cups) 1 tsp. baking powder 6-7 ounces chocolate chips or dark chocolate bar chopped or unsweetened carob www. 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.
Carrot Ginger Oatmeal Cookie Recipe Ingredients: 1 cup whole wheat pastry flour 1 tsp. baking powder. 7) Drop onto prepared baking sheets. racks in the top third. room temperature 1/2 cup unrefined (fragrant) coconut oil. 5) In a separate smaller bowl use a whisk to combine the maple syrup. and baking powder. Set aside. one level tablespoonful at a time. 2) Line two baking sheets with parchment paper. cardamom. ©www.Preparation: 1) Preheat oven to 350 degrees. warmed until just melted 1 tsp. salt. ground cloves. 2) To make almond meal. 6) Fold in the chocolate/carob. raisins and oats. cinnamon.VegetarianFoodPlan. and ginger. 7) Drop dollops of the dough. coconut oil. each about 2 teaspoons in size.14 minutes or until turning brown on the bottom. 6) Add this to the flour mixture and stir until just combined. 4) In another bowl whisk together the oats. 4) Add the nuts and carrots.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.com 12 . 5. an inch apart. 3) In a large bowl whisk together the flour. grated fresh ginger 1/4 cup wheat germ 1/2 cup raisins Preparation: 1) Preheat oven to 375F degrees.12 minutes or until the cookies are golden on top and bottom. 5) Add the dry ingredients to the wet ingredients and stir until combined. salt. 8) Bake in the top 1/3 of the oven for 10 . 3) In a large bowl combine the bananas. vanilla extract. Makes about 3 dozen bite-sized cookies. leaving about 2 inches between each cookie. baking powder Scant 1/2 tsp. 8) Bake for 12 . and coconut oil. onto a parchment lined baking sheet. shredded coconut. wheat germ.don't go too far or you'll end up with almond butter. almond meal.
give one more quick stir.Makes about 2 1/2 dozen cookies. 6. just a stroke or two. www.still a bit dusty looking. Stir until combined. In a separate larger bowl combine the peanut butter. and vanilla. Press down on each one gently with the back of a fork. 9) 10) Make 2 . In a medium mixing bowl combine the flour. Bake for 10.com 13 . or unbleached all-purpose flour 1 tsp. so if you're set on doing criss-crosses. Organic Peanut Butter Cookies Ingredients: 2 cups whole wheat pastry flour. maybe 11 minutes .VegetarianFoodPlan. olive oil. maple syrup. vanilla extract Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Preheat oven to 350F degrees. spelt flour. baking soda. Let sit for five minutes. Pour the flour mixture over the peanut butter mixture and stir until barely combined . go ahead and chill the batter for an hour or so before this step. and salt. baking soda 3/4 tsp. Place racks in the top third. Let cool five minutes and transfer to a cooling rack.3 dozen cookies. It's a loose batter. Now drop by heaping tablespoonfuls onto parchment-lined baking sheets.but don't over bake or they will be dry. 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.
cacao powder 1 Tbsp.com 14 . Ingredients: 1 cup raw cashews 3 Tbsp. 2) Pour the pudding into bowls and add your desired toppings.VegetarianFoodPlan.7. or crumble some graham crackers on top. carob powder 3 Tbsp. red seedless grapes. a slice of apricot or whipped cream. 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. ©www. Dark Chocolaty Chocolate Pudding Make a rich and creamy vegan chocolate mousse from tofu! Garnish with fresh strawberries.
baking powder. and salt. 3) Preheat the oven to 350F.8. allspice. Peter Rabbit Carrot Cake Ingredients: 2 cups spelt flour or whole wheat flour 2 tsp. baking powder 1 1/2 tsp. baking soda 2 tsp.com 15 . ground cinnamon 1/4 cup raisins 1 Y2 tsp. baking soda. I use a food processor instead of grating them by hand. 6) Transfer to a greased 13x9x2 pan. Mix until "just mixed. 2) Grate the carrots. ground cloves 1 tsp. Grade B (vegan) or 1 cup honey (Vegetarian) 1/2 cup crushed walnuts (Optional) Preparation: 1) First. allspice Y2 tsp.VegetarianFoodPlan. cloves. cinnamon. 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. 4) Combine the carrots and the rest of the ingredients except for the walnuts to the flour mixture." 5) Mix in the walnuts. mix all dry ingredients together in a mixing bowl: flour. salt 2 cup grated carrots 1 cup almond milk 1 1/2 cup applesauce 1 cup maple syrup.
orange zest 1 Tbsp. mash the bananas and add orange zest.VegetarianFoodPlan. © www. Stir well to combine. about 40-45 minutes. 6) Add the banana mixture and gently mix until just combined. 9) Allow to cool before cutting and serving. and agave nectar. soda. orange juice 1/3 cup vanilla almond milk (Or apple sauce) 1/2 cup agave nectar 2 cups whole wheat flour 3/4 tsp. 7) Spread the mixture evenly in the prepared pan. 3) In a large bowl. Blue Banana Bread Ingredients: 3 large over-ripe bananas 1 tsp. and salt. combine the flour.com 16 . 5) Add blueberries and use a spoon or spatula to ensure they are coated with the flour mixture. orange juice. 8) Bake until a knife inserted in the center comes out clean.9. baking powder 3/4 tsp. baking soda (Non-aluminum) 1/2 tsp. salt 1 cup (240 ml) blueberries Preparation: 1) Preheat oven to 350F. 4) In a separate bowl. almond milk. baking powder. 2) Wipe a 9x5-inch loaf pan with oil.
6) Add in the flour mixture and beat on medium until a semi-stiff dough forms. chopped 2 Tbsp. of ground cinnamon 1/8 teaspoon nutmeg 1/4 tsp. baking soda into the flour and oatmeal in a bowl. 8) Drop by tablespoonful about 3 to a row. 3) Sift the salt. oil + 1 Tbsp of Almond Milk 1/3 . add the vanilla essence. beat olive oil (and/or milk) together with the vegan sugar. arrowroot flour (As substitute for 1 egg) 3/4 cup of whole wheat flour 3/4 cup of dry oats 2 Tbsp. Super Yummy Low-Fat Whole Wheat Oatmeal Raisin Cookie Ingredients: 1/4 tsp. This dough will be very slightly sticky. 12) Eat when nice a warm and chewy. 7) At this point. www.10. of salt (Optional) 1/2 tsp. olive oil or 1 Tbsp. cloves 1/2 tsp. of baking soda 1/4 cup pecans. 2) Prepare a cookie sheet either with non-stick spray or a parchment paper. 10) Bake in the center of oven for about 10-12 minutes. 11) When it’s done. raisins and nuts and mix well into the dough. 5) Add in applesauce and egg substitute and beat well.com 17 . 9) Flatten to about 3/4 and keep it thick.VegetarianFoodPlan. 4) In a mixing bowl. cinnamon. remove from cookie tray and cool on a rack.1/2 cup of sugar 1/4 cup of unsweetened applesauce 3/4 tsp. Stir to blend together. of vanilla essence 1/4 cup raisins Preparation: 1) Preheat oven to 350F.
Line an 8x8-inch square baking pan with foil and lightly oil the bottom. The mixture should be sticky but not too wet.com 18 . Don’t over cook. vanilla essence 1/2 cup carob powder 1 large.11. Bake for 30-35 minutes. Low-fat Wheat-free Carob Brownies Ingredients: 1/3 cup brown rice flour 2/3 cup porridge oats 4 Tbsp. Leave to cool and enjoy! 5) 6) 7) 8) ©www. 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. Add all the other ingredients and mix well.VegetarianFoodPlan. Mash the banana in a large mixing bowl. You may need to adjust wet/dry ingredients to achieve the correct texture. 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.
VegetarianFoodPlan. ©www. Raw Banana Macaroons Ingredients: 1 cup medjool dates 1 banana 1/2 cup coconut. sliced strawberries Preparation: 1) Process avocado.raspberries. 13. almond butter 2 Tbsp. pecans.com 19 . 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. sweetener (dates or maple syrup) and carob in a food processor or blender until smooth and creamy. and process until only slightly chunky. agave nectar Pinch of salt Preparation: 1) 2) 3) 4) Remove the pits from dates. Place all ingredients in a food processor.12. Hold back a little coconut for coating the macaroons. shredded (Unsweetened) Y2 cup quick oats 1 Tbsp. Roll into balls and lightly roll in shredded coconut.
salt 1 Y2 Tbsp. but not liquid) 2 Tbsp.VegetarianFoodPlan. 4) Refrigerate before eating. 3) Shape into balls and enjoy! 15. again until smooth. cacao nibs Preparation: 1) Place dates in food processor and mix until smooth. Speedy Raw Cookies Ingredients: 3/4 cup raw walnuts. add cacao nibs and blend just until nibs are well distributed. cinnamon Y2 tsp.14. add a few more raisins and a tablespoon of water. Once smooth. 2) Add walnuts. raw coconut oil (It's best if it's very soft. 2) If you can't get the mixture to hold together. Makes approximately 15 cookies. remove from food processor by tablespoon-sized blobs and flatten into cookie-ish rounds. mint. 3) After ingredients are mixed. cinnamon. 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. shredded 12 dates (Medjool are best) Y2-3/4 tsp.com 20 . © www. salt and coconut oil and mix it all up. Raw "Chocolate Mint" Cookies Ingredients: 2 Y2 cups raw walnuts 2-3 fresh mint leaves.
Pour on top of crust and decorate with fresh.VegetarianFoodPlan.16. sliced Preparation: Crust 1) 2) Topping 1) 2) Blend the walnuts. sliced strawberries. Blend the almonds and honey until finely chopped. 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. © www. fresh coconut butter (Optional) For Garnish: fresh strawberries.com 21 . blueberries. honey. and fresh coconut butter (if using) until smooth.
VegetarianFoodPlan. salt. Store covered in the fridge until ready to eat. Remove from food processor and place the mixture in a medium-sized bowl or onto the counter. Sort of "knead" in the chopped pecans until they're well distributed. Press the pecan mix into a 9x9 or 8x8 inch glass pan. Raw Chocolate Pudding Ingredients: Meat of 2 coconuts or coconut butter 10 cashews 6 dates 4 Tbsp. salt 1 tsp. pitted 1 1/2 cup shredded. and cinnamon. ©www." coconut.17. chopped Preparation: 1) 2) 3) 4) 5) 6) 7) In food processor. made into a smooth "pecan butter" (Your food processor can do this) 30 medjool dates. Process until everything is well mixed. process dates until smooth (or as close to smooth as you can get).com 22 . Raw Pecan Pie Tart Ingredients: 2 cups pecans. 18. Add the "pecan butter. cinnamon 1/2 cup pecans. dried coconut 1/2 tsp. raw cacao powder 1/4 tsp. cinnamon Water Preparation: 1) Blend all the ingredients until smooth.
use a spatula to spread cookie mixture onto a dehydrator tray OR shape into balls and eat as is. whole and peeled 2 apples. raisins. ©www. 2) When all ingredients are finely processed.19. Papaya Banana Pudding Ingredients: 1 cup papaya chunks (About Y2 a Hawaiian papaya.com 23 . sea salt. and apples in a food processor until they are finely chopped. orange peel. peeled and seeded) 1 banana 1-2 tsp. oranges. raw tahini Preparation: 1) Blend all ingredients until smooth and it’s ready to eat! 20. soaked overnight 2 cups raisins Y2 cup orange peel 2 medium oranges. cored Preparation: 1) Blend the almonds. Orange Almond Cookies Ingredients: 4 cups raw almonds.VegetarianFoodPlan.
©www. 2.BREAKFAST RECIPES 1. salt and water.com 24 . 4) Place in water the night before and then prepare yoru breakfast the following morning as if they are cooked. green onions 1/4 cup cilantro Y2 cup tomatoes. * You can eat by itself or in a lettuce leaf. Raw Scramble Ingredients: 1 cup almonds (Soaked overnight in water) 1/2 cup sunflower seeds 1/4 salt Y2 cup of water 2 Tbsp. and green onions.VegetarianFoodPlan. 2) Pour into bowl and fold in chopped tomatoes. cumin Lettuce leaf – Romaine/Collard Green Preparation: 1) In a food processor combine and blend almonds. Oatmeal Ingredients: 3 cups water 2 cups old fashioned oatmeal 1/2 cup raisins Preparation: 1) Bring water to a boil and add oatmeal.do not heat oats. sunflower seeds. The leaf will give the dish more crunch and texture. 2) Reduce heat and simmer for 5-10 minutes or until oats have reach your desired texture. 3) Optional. Remove from heat and let cool. cilantro. This keeps the fiber structure intact and helps the digestive system. chopped Dash of cayenne 1/4 tsp.
or until ingredients are slightly mixed but still chunky. salt.3. and blend once more about 10-15 seconds. agave nectar and Stevia. 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. 2) Add raisins. 5) Continue to add sweetener to taste. you can add more agave. cinnamon. of alcohol free vanilla 1 tsp. To dry granola: 1) Take the chunky mixture and drop it on dehydrator trays. 4) Add raspberries.com 25 . 3) If your dehydrator has a heating gauge. 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. alcohol free vanilla. ©www. 3) Process all ingredients except raspberries for 10-15 seconds. just place it on the tray in small chunky pieces. Good For You Granola Ingredients: 4 cups of soaked sunflower seeds 1 cup of soaked flax seeds 2/3 cups of raisins 1 tsp.VegetarianFoodPlan. Stevia or honey. If you would like it sweeter. of salt 2 Tbsp. minerals. 2) You don’t need to smooth it out. and essential fiber. turn it no higher than 105 degrees so not to destroy the vitamins. of cinnamon 2/3 cup shredded coconut (Unsweetened) 1 tsp. 4) If you don’t have a dehydrator.
chopped walnuts 5 oz. water 1 tsp. Eat with fresh fruit and non-dairy milk. Shake well before using. 5. Rice Milk Recipe Ingredients: 1 cup cooked brown rice 1 oz. ©www. agave nectar 32 oz. Refrigerate if you have the space. vanilla Preparation: 1) 2) 3) 4) In a blender place rice. rolled wheat 8 oz. rolled rye Preparation: 1) 2) 3) 4) 5) Combine all ingredients in a large wide bowl. Store in an air-tight container. rolled oats 8 oz. vanilla and water. chopped dried apples 1/2 cup shredded coconut 5 oz. Store in a covered container in the refrigerator. Cover and blend on high until rice is pulverized. agave nectar.com 26 . Fold in ingredients with a large spoon to mix. raisins 8 oz. chopped sesame seeds 1 oz.4. Muesli Recipe Ingredients: 1 oz.VegetarianFoodPlan.
4) Shake well before using.6. vanilla Dash of salt to bring out the flavors Preparation: 1) Place cashews. * 1 serving is approximately 1 cup. Cashew Milk Recipe Ingredients: 1/2 cup raw cashew pieces 3 Tbsp. vanilla and water in high powered blender. agave nectar.com 27 . 2) Cover and blend on high until cashews are pulverized and there are not chunks of cashew. water 1 tsp. only creamy.VegetarianFoodPlan. ©www. 3) Cashew milk will last about 5 days covered in the refrigerator. agave nectar 32 oz.
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.
In a frying pan. low sodium tamari or nama shoyu sauce. With a fork.VegetarianFoodPlan. diced Y2 onion. cayenne and pepper.12. tamari/soy sauce. Add the tofu mixture and stir-fry until the tofu is heated through. Hearty Tofu Scramble Ingredients: l lb. ©www. heat the canola oil and add the Fakin’ Bacon. Add the nutritional yeast. Sauté until the pieces are brown and crispy.com 32 . Cut it into pieces and put it into a small mixing bowl. firm tofu (Non-gmo. black pepper Y2 bell pepper. Makes 4 servings. cayenne pepper 1/8 tsp. diced 1 Tbsp. organic) 1 medium tomato 2 Tbsp.more if preferable 1/8 tsp. turmeric. mash it all up until there are no big chunks. nutritional yeast Y2 tsp. Rapeseed oil (or other mild-flavored oil) Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Drain the tofu. Add the vegetables and stir-fry until they are tender. turmeric 2 tsp.
nama shoyu and 1/4 cup water 1 package of whole wheat tortillas Preparation: 1) In a nonstick pan. garlic. saute the onion. 6) Serve as is or with extra salsa. ©www. diced small 1/4 cup salsa 1/4 cup vegetable broth or 1 Tbsp. 3) Stir occasionally to keep from burning.13. chopped 1/2 yellow pepper. chopped 1 tsp. 4) Stir in salsa and simmer for 5 minutes more. Breakfast Black Eyed Peas Ingredients: 1/2 large red onion. chopped 1/2 tsp. minced garlic 1 can black-eyed peas. hot pepper (Jalepeno) 1 large green pepper. and peppers in vegetable broth until soft. 5) Warm tortillas and roll up some of the black-eyed peas mixture into each one. tomatoes. drained 2-3 Roma tomatoes.VegetarianFoodPlan.com 33 . 2) Stir in black-eyed peas and cook on medium heat until vegetables are cooked through.
crushed 3 Tbsp. tamari .14. Add salsa. Saute until fully incorporated into tofu mixture and warmed thoroughly.1/2 cup firm tofu. nama shoyu or tamari (Adds salty flavor) Dash of cayenne. Sprinkle with nutritional yeast. Enjoy!! Makes 1 serving. 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. and water. South Western Breakfast Burrito Ingredients: 1-2 low carb tortillas 1/3. Add crumbled tofu. ©www. and spices.com 34 . Warm the tortillas. turmeric 1 clove fresh garlic. Add spaghetti squash salad. paprika.VegetarianFoodPlan. Saute until lightly browned. crumbled 1 Tbsp. Roll it up like a burrito. cumin. or you can serve it on the top. Spoon the scrambled tofu/squash mixture in a line down the center of the tortilla.
VegetarianFoodPlan. diced Preparation: 1) Warm the beans and separately scramble the egg whites or tofu mix in a non stick pan. ©www. onions. 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).15. 5) Top the beans with salsa that you've either warmed upon the stove top. Makes 2 servings.com 35 . can of black beans 2 fat free/low fat flour tortillas 1 cup of salsa Diced green chillies 2 Tbsp. or top the beans with the salsa and place the plates in a microwave oven and heat for 1 to 2 minutes on high. Huevos Rancheros Ingredients: 6 egg whites OR enough scrambled tofu mix to serve two 1 15oz. vegan cheese 4 Tbsp. 4) Cover each tortilla with the black beans. spreading out the beans to cover the whole tortilla. diced 3 Tbsp. 6) Top the salsa with the scrambled egg whites or scrambled tofu. tomatoes.
cinnamon. bringing it to boil. and raisins and almond milk. 5) Add chopped apple. nutmeg. 4) Warm up when you want.com 36 . measure 2 cups of cereal to 5 cups of water. 2) When ready to cook.VegetarianFoodPlan. 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.16. ©www. Or make one serving by boiling 1/4 cup of cereal.
com 37 . 5) Remove from heat and let stand covered for 5 minutes.VegetarianFoodPlan. 6) This is also really good with dried apricots or with fresh chopped apples. put grains and cinnamon in a large bowl or pot. the soy milk and 3 cups water and bring to a simmer on the stove. 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. add water 1 inch above grains. 4) Reduce to a bare simmer and stir occasionally for 10 minutes or so. cover and let set overnight. 3) Add the dried fruit. 2) In the AM. Winter Grain Cereal Ingredients: 2/3 cups steel cut oats 1/3 cup pearl barley 2 Tbsp. Makes 3-4 servings.17. ©www. strain water off grains.
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.VegetarianFoodPlan. except for the Cinnamon and blueberries. as it reduces the amount of Pam you need to fry them. 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. Reduce the heat as you do subsequent batches.com 38 . Try to use a cover to steam the pancakes as much as fry them. Serve with fat free maple syrup. Fry in a non-stick pan sprayed with Pam. 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. vanilla Dash of salt 2 tsp. jam or jelly.18. ©www.
19. cinnamon. ©www. Makes 1 large serving OR 2 small servings.VegetarianFoodPlan. or yeast. 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. Add the oats and fruit and simmer for another 15 minutes. Variations – try adding vanilla. blackstrap molasses or raw honey Currants or raisins to taste Preparation: 1) 2) 3) 4) Rinse the grains. nut.com 39 . Boil and then simmer the quinoa in water and mollasses for ten minutes.
combine almond flour. Grease an 8x8 baking dish with grapeseed oil. wetting your hands with water to help pat the dough down evenly. In a large bowl. Press the dough into the baking dish. pumpkin seeds. 7) Bake at 350° for 20 minutes. Stir dry ingredients into wet. salt and baking soda.20. almond slivers and raisins. ©www.com 40 . 8) Serve. Mix in coconut. combine grapeseed oil. Tropical Breakfast Bars Ingredients: 1 1/4 cups blanched almond flour 1/4 teaspoon Celtic sea salt 1/4 teaspoon baking soda 1/4 cup Grapeseed oil 1/4 cup agave nectar 1 tsp. 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. Makes 12-16 bars. sunflower seeds.VegetarianFoodPlan.
flaxseed oil 2 large ripe avocados 1 cup non-fat plain yogurt 1 medium shallot 2 Tbsp. fresh tarragon. chopped optional 3 Tbsp. cut into 1/4 “ slices 2 medium Belgian endive.LUNCH RECIPES 1. raw Dressing: 2 Tbsp. 2) Add a little water or more vinegar if necessary to thin. Rainbow Salad Ingredients: 1 medium red onion 1 medium green bell pepper. cut into 1/4 “ slices in a diagonal 1 large hothouse cucumber. flat-leaf parsley 1 Tbsp.VegetarianFoodPlan. ©www. 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 1/3 cup sunflower seeds.com 41 . julienned 1 medium yellow squash or zucchini. cut into 1/4 “ slices 1 medium red bell pepper. julienned 1 medium jicama. 3) Place all vegetables in bowel and toss with salad dressing.
Serve or pack each roll wrapped in a lettuce leaf (this will keep the spring roll from sticking to the plate). minced 1 Tbsp. ginger. Ingredients: 1 pound firm tofu 4 Tbsp. mirin (Sweet Japanese cooking wine) 1 Tbsp. some Napa cabbage. the mirin. Preheat the oven to 375°F. and scallions in a mound just below the center of the wrapper. freshly squeezed orange juice 1 Tbsp. 4) 5) 6) 7) ©www. If packing for later. then turn the slices over and let sit for another 30 minutes. folding in the sides along the way. 2 sprigs of cilantro. Transfer to a dry work surface and pat dry.com 42 . Press the tofu for 30 minutes. canola oil 2 garlic cloves. Bake the tofu and marinade for 40 minutes. washed and patted dry Add grated lime for zest Preparation: 1) 2) 3) Wrap the tofu in a kitchen towel and set it on a plate. sliced 9 large leaf or butterhead lettuce leaves. Dip one of the wrappers in a wide bowl filled with warm water for 15 seconds. soy sauce. and cayenne.2. Let the tofu sit for 30 minutes. then turn the tofu block on its side and cut into thirds again. and canola oil. Stir in the garlic. Cut the tofu into three slices lengthwise. Put another plate on top and weigh it down with something heavy. until it is golden brown and the marinade is absorbed. core. making nine equal slices. Peel. and thinly slice the Granny Smith apple. Tofu Apple Spring Rolls The Wonders of Rice Paper: Rice paper wrappers are a fantastic alternative to bread for the gluten-intolerant. 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. Place the slices in an 8×8-inch baking dish and pour the marinade over the top.VegetarianFoodPlan. Arrange a slice of tofu along with some apple slices. Toss the apple slices with the remaining tablespoon of orange juice to keep them from browning. cover the rolls with a damp paper towel and some plastic wrap to keep them from drying out. or until softened. Set aside to cool. Make a marinade by whisking together 3 tablespoons of the orange juice. soy sauce 1 Tbsp. Look for them in packages at Asian markets. Roll up the rice paper to form a tight bundle.
minced 1 tsp. Remove from heat and allow to cool slightly. 2) Arrange the cut tomatoes on a large (10×16-inch) baking sheet. they should fill the pan completely. Roasted Tomato Basil Soup Ingredients: 6–6 1/2 pounds plum tomatoes. Simmer for 15 minutes. Carefully pour in all the tomatoes and their juices. bag) 1/2 tsp. Toss with your hands until the tomatoes are evenly coated with oil. 4) Blend the soup in batches in the blender. chopped 1 large garlic clove. and 1 cup water (you may need to add an extra cup if the tomatoes are on the dry side). cut in half lengthwise (About 35) 1/4 cup plus 1 Tbsp.com 43 . 5) Serve piping hot. Add the onion and sauté until soft and slightly golden. with crackers or chunks of store-bought artisan-style bread. depending on the strength of your blender). 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. extra virgin olive oil 1 Tbsp. then arrange them cut side up.3. ©www. about 10 minutes. dried thyme Preparation: 1) Preheat the oven to 400°F. thyme. 3) Warm the rest of the olive oil in a large saucepan over medium heat.VegetarianFoodPlan. Place in oven and roast the tomatoes for 50 minutes. sea salt 1/2 a medium onion. Add the basil. Drizzle the tomatoes with 1/4 cup olive oil and sprinkle with salt. Remove pan from the oven and set aside. red pepper flakes (Optional) 2 cups fresh whole basil leaves (one 2 oz. Add garlic and pepper flakes and sauté for one more minute.
com 44 . 4) Cover the slow cooker and cook on high for 5 hours or on low for 8 hours. minced 1 tsp. Add 5 cups of boiling water and stir until everything is combined and there are no lumps of tomato paste. If you are around. sea salt (Or to taste) Freshly ground black pepper Preparation: 1) Combine the black beans. about 5 minutes. finely chopped 1/2 a green or red bell pepper. chopped 1 garlic clove. dried oregano A pinch of cayenne 1/2 cup uncooked lentils (Black. give the chilli a stir or two during the day to ensure even cooking. Rinse and drain the beans. oregano. until the beans are tender. thyme. ground cumin 1 1/2 tsp. pinto beans. and cayenne and sauté. for another 2 minutes. Drain the dry beans and add them to the slow cooker along with the lentils.VegetarianFoodPlan. and tomato paste. Let the beans soak for several hours or overnight. dried sage 1 tsp. When the oil is hot. dried thyme 1/2 tsp. 3) Scrape the onion and spice mixture into the insert of a medium-size (2. and navy beans in a mixing bowl.4. Chili Con "Carne" Ingredients: 1/2 cup dried black beans 1/2 cup dried pinto beans 1/2 cup dried navy beans 1 Tbsp. 5) When the chili is done. cumin. extra virgin olive oil 1 onion. 2) Heat the olive oil in a skillet over medium-high heat. add the onion and bell pepper and sauté until the onion is translucent and soft. TVP. sage. brown. stir in the salt and pepper to taste and serve hot. or crimson are all fine here. then cover with a generous amount of water. just not red) 1 cup dried. paprika 1/2 tsp. ©www.5 to 3 quarts) slow cooker. beef-style texturized vegan protein (TVP) 1 (6-ounce) can salt-free tomato paste 1 tsp. stirring constantly. paprika. Add the garlic. or until the garlic is soft and the spices are fragrant.
com 45 . diced 1 12 oz. 2) Lightly steam the broccoli. can green beans. diced 1 red or yellow bell pepper. Drain and allow to cool. Toss again before serving. 3) In a large bowl. ©www. 4) Allow to marinate in the refrigerator at least one hour before serving. broccoli and remaining ingredients and season to taste with salt and pepper. drained and chopped 1 purple onion. toss together the pasta.VegetarianFoodPlan. Italian Pasta Salad Ingredients: 1 1/2 cups bowtie or corkscrew pasta 1 cup broccoli. diced 1 -2 tomatoes. diced 1/3 cup sliced black olives 2 Tbsp. chopped small 1 12 ounce can water-packed artichoke hearts.5. 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. until just tender.
stirring occasionally. dried 10 cups water 1 onion. Curried Split Pea and Potato Soup Ingredients: 16 oz. curry powder 1/2 tsp.VegetarianFoodPlan. onion and spices. 2) Stir in the carrots. Simmer. water. dried oregano 1 tsp. green split peas. chopped 1 tsp. Remove bay leaf. Reheat before serving. potatoes and celery. Simmer. pepper 1/2 tsp.com 46 . uncovered. 3) Puree in a blender or food processor. garlic powder 1 tsp. for 1 hour. chopped Preparation: 1) In a large saucepan. chopped 2 stalks celery. ©www. covered. or until the soup reaches desired thickness. for an additional 45 minutes. combine the split peas. salt 1 bay leaf 2 large carrots. chopped 3 medium potatoes.6.
firm Y2 cup eggless mayonnaise (Nasoya Nayonnaise is my favorite!) 2 red bell peppers. The resulting savory treat is wonderful as a sandwich spread. you may wish to finely cube the tofu). ©www. mash tofu with a fork or potato masher (alternatively. chopped finely 4 scallions (White and green parts). onion granules 1/4 tsp. turmeric 4 tsp. chopped fresh parsley 2 stalks celery. pickle relish 1 Y2 Tbsp.6. Raw Eggless Egg Salad Ingredients: 1 Y2 pounds tofu. or as a side salad. Add remaining ingredients and mix well.com 47 . chopped finely 1 small carrot. garlic powder Black pepper. prepared mustard 1 Y2 tsp. finely chopped 1 tsp.VegetarianFoodPlan. sea salt 1 Y2 tsp. to taste Add dill to taste Preparation: 1) 2) 3) In a large bowl. finely shredded 3 Tbsp. served on crackers.
cayenne. and cumin. Add a little water as needed. This is to replace the oil that is often used for sautéing. seeded and cut into 1/2-squares 1 red bell pepper. 5) Season with salt and black pepper. chili powder. for 5 minutes. garlic. the canned corn. peeled and chopped (Or one 16-ounce can diced tomatoes) 1 can kidney beans. 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.8. coarsely chopped 2-3 cloves garlic. Tres Bean Chilli Ingredients: 1 orange bell pepper. 2) Add the bell peppers. ground cumin 1 tsp.VegetarianFoodPlan. adding water or tomato juice as needed if too much liquid evaporates. drained and rinsed 1 can black beans. thawed) Salt and freshly ground pepper. dried oregano 2 Tbsp. and cook. ©www. 6) Serve in shallow bowls. oregano. drained (Or 1-1/2 cups frozen corn.com 48 . 4) Lower the heat and simmer for 30 minutes. stirring. coriander. ground coriander 1 tsp. water for sautéing 1/4 tsp. cayenne pepper 1 tsp. chili powder 3 medium tomatoes. drained and rinsed 1 can corn. and bring to a boil. seeded and cut into 1/2-squares 1 yellow onion. and stir in the cilantro or parsley. onion. finely chopped 3-4 Tbsp. seeded and cut into 1/2-squares 1 yellow bell pepper. 3) Stir in the tomatoes. and all the beans. drained and rinsed 1 can pinto beans.
liquid smoke flavouring Preparation: 1) In a medium-small wide bowl. salt. weigh pumpkin seeds. you will need 2 15 oz. Mexican Bean Spread Ingredients: 1/2 oz. chili powder 1/4 tsp. 3) Add water if needed. pinto beans. Transfer them to a food processor.9. rinsed and drained. ©www. and liquid smoke flavor. * If you want to use canned beans. Process until almost smooth. diced green chillies 1 tsp. raw pumpkin seeds 16 oz. and green chilies.VegetarianFoodPlan. 2) Add chili powder. cans. 4) Serve with raw veggies or baked tortilla chips. or omit both.com 49 . sea salt 1/4 tsp. or flax crackers. * You can use pine nuts instead of pumpkin seeds. cooked pinto beans 4 oz.
©www. black pepper. by hand or with the food processor.10. 3) Add juice of one large pink grapefruit.VegetarianFoodPlan. in to very small pieces. each salt. cumin and paprika. 4) Stir well keep covered in the fridge 4-6 hours or more. The pieces should be about the size of a corn kernel.com 50 . Raw Vegan Ceviche Ingredients: 1 cup corn (Do not cut it up. 2) Put all chopped veggies in a large bowl and add: 1/2 tsp. 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.
cumin 1 tsp. dry dill 1 tsp. chopped about a cup 1/2 cup celery leaf (Or parsley/cilantro) 1 Roma tomato 1/2 cup olives 1 Tbsp. nutritional yeast (Optional) 1/2 tsp. salt 1 Tbsp. Makes about 15 balls. 2) Mix well and form 1/4 cup balls. curry A squeeze of lemon Preparation: 1) Place all ingredients in food processor until it turns into a paste.com 51 . ©www.11.VegetarianFoodPlan. 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. Raw Vegan Falafel Ingredients: 1 cup sunflower seeds 1 Tbsp.
(You may add water if it needs to be thinner) In a bowl. The best and easiest way is to do this with you hands or a large wooden spoon. puree the honey. a few pieces of mango. Raw Lettuce Wraps Ingredients: 1/2 cup hemp seed 1/2 cup lemon juice 1 1/2 Tbsp. Add the almond butter and blend at low speed to combine. and a few leafs of cilantro and.redchilli1Tbsp. 3) 4) 5) ©www. 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. and soy sauce. you might need to stick a cocktail stick in it to hold. ginger. Add some hemp seeds. Then you put some of the cabbage mix on the leaf.nam ashoyusauce 1 cup raw almond butter 1/2 head Savoy cabbage.com 52 . shredded 6 large collard green leaves or for a more mild flavor. about 1/4 inch (1 cm) thick. In a blender. Do this for all the other spinach leafs until the ingredients are gone. basil. lemon juice. Roll it up and the spinach leaf. You should get a rather thick consistency. red chili. chopped ginger 1/4 cup green onions sliced 1/2Tbsp.12. a few sticks of carrot. mix the almond butter dressing with the cabbage. Place the collard leaf on a cutting board with the underside facing up.VegetarianFoodPlan. Cut the Mango lenthwise into strips.
Simple Carrot-Bean Soup Ingredients: 3 cups water 1 Tbsp. cumin seed Salt to taste 1/2 tsp. and carrots into a pot. tarragon leaf 1 tsp. 2) Add beans. onion. unpasteurized miso paste 1 can or 15 oz. garam masala 1/2 tsp. frozen veggies. garlic powder 1 tsp. ©www. chopped 1-1/2 cups frozen peas/carrots/corn (Any or all) 1 tsp. fenugreek powder 1/4 tsp. olive oil Preparation: 1) Put water.com 53 . navy beans 1/2 large onion 4 medium carrots. spices. Simmer for 5 minutes. coriander 2 Tbsp. and oil. miso paste. 3) Simmer for 10 minutes.13.VegetarianFoodPlan. crushed red pepper 1 tsp.
rinsed and drained 1 1/2 cups tomatoes diced 1/2 cup vegetable stock or water Lemon juice to taste Preparation: 1) Sauté all ingredients in skillet for 10-5 minutes or until vegetables are tender. quartered lengthwise and sliced 1 can or 15 oz. diced 2 cups zucchini. diced 1 cup green bell pepper. ground cumin 1 tsp. curry powder 2 tsp. chickpeas.com 54 . sea salt 1 tsp. ©www. Curried Vegetable and Chickpea Stew Ingredients: 2 cups onion. ground coriander Dash of cinnamon 3 tsp. minced in garlic press 2 tsp. ground black pepper 3 cups sweet potato. deseeded and diced 1 Tbsp. garlic.VegetarianFoodPlan. olive oil 2 Tbsp. deseeded and diced 1 cup red bell pepper.14.
In a food processor. Shape into six patties. Bake at 375° for 10-15 minutes or until firm. wheat germ and parsley.VegetarianFoodPlan. Combine mayonnaise and mustard. 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. spread over cut sides of buns. Makes 6 servings. ©www. split or whole romaine lettuce leaves 6 lettuce leaves Preparation: 1) 2) 3) 4) 5) 6) 7) 8) In a small bowl. set aside.15. Place on a baking sheet coated with cooking spray. cover and pulse until blended. Chickpea Burgers Ingredients: 1 large red onion. cover and process until smooth.com 55 . curry powder Tomato sliced 1/2 tsp. curry and pepper. combine onion and vinaigrette. Add the eggs. each) chickpeas or garbanzo beans. combine the chickpeas. walnuts. pepper 1/3 cup vegan mayonnaise 2 tsp. 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.
extra virgin olive oil 1/4 tsp. 5) Divide the juice.16. all spice. 6) E n j o y ! ©www. 3) Remove from the oven. 4) Scoop out the seeds. butternut.com 56 . allow to cool for 10 minutes. and pepper among the halves and use a fork to fluff and incorporate mixture into squash. or delicate squash 1/3 cup pineapple juice 1 Tbsp. or until tender. Acorn Squash with Pineapple Ingredients: 2 medium acorn. all spice Dash of cinnamon (Optional) Salt and pepper Preparation: 1) Preheat the oven to 350 degrees Fahrenheit. salt. 2) Place the whole squash on a baking sheet lined with parchment paper or foil and roast for 40-45 minutes. oil. then cut in half horizontally.VegetarianFoodPlan. reserve them to roast if you’d like.
VegetarianFoodPlan.com 57 . Fold in half.17. ©www. Spoon 1/2 cupful down the center of each tortilla. Black Bean Fajitas Ingredients: 1/2 cup each julienned sweet yellow pepper and red pepper 1 cup red onions julienned 1 can (15 oz. Add beans. warmed or lettuce leaf for wrap 1 medium tomato. seeded and chopped 1/2 cup salsa 1/2 cup shredded reduced-fat cheddar cheese or vegan cheese 1/4 cup fat-free plain yogurt Preparation: 1) 2) 3) 4) Saute yellow and red pepper in a pan. top with tomato. cover and cook 1 minute longer or until heated through.) black beans. cheese and sour cream. rinsed and drained 4 low carb tortillas (6 inches). salsa. Makes 4 servings.
com 58 .18.VegetarianFoodPlan. cold pressed olive oil Preparation: 1) Blend all ingredients until smooth. freshly cracked pepper Dash chili powder 1 Tbsp. lemon juice 1 Tbsp. ©www. salt Y2 tsp. Raw Creamed Spinach Soup Ingredients: Y2 head spinach leaves Y2 cucumber. peeled 1/4 cup water 1 avocado 1 clove garlic 1 cup tomato 1 Tbsp. unpasteurized barley miso Y2 tsp.
onion. spinach. minced 1 medium onion. Add ginger root. cored and diced 2 cups of spinach 1 cup tomatoes. Add chiles. cumin powder 1/2 tsp. Add washed lentils and cover mixture with water. chopped 2 Tbsp. tomatoes and coriander. and cayenne.VegetarianFoodPlan. Kick-it-up Spicy Curry Lentils Ingredients: 12 oz. cumin. diced 1 tsp. cayenne pepper 3 Anaheim chiles roasted. salt Preparation: 1) 2) 3) 4) 5) 6) 7) Heat oil in skillet. Add garlic. red lentils (dry) 1 tsp. Add salt just before serving.19. ©www. masala. diced and crushed 2 cloves garlic. Simmer over low heat for about 25 minutes. garam masala 1/2 tsp. Makes 4 servings. seeded. and turmeric and sauté until the onion is transparent. fresh coriander 1 tsp. turmeric 1 tsp.com 59 . ginger root.
VegetarianFoodPlan. 2) Add remaining ingredients and mix well. Mock Tuna Salad Ingredients: 1 cup garbanzo beans (Canned or pre-cooked) 1 stalk celery.com 60 . chopped 1/2 small onion. finely minced 1-2 Tbsp. kelp flakes (Gives it a fishy flavor) Vegan mayonaise Salt and pepper to taste Preparation: 1) Mash the garbanzo beans. ©www.20. 3) Can have as a side dish or on vegetables or salad.
roasted bell peppers 1 clove minced garlic 1/3 cup flat leaf parsley. Dijon mustard 2 Tbsp. mustard. 2) Dice the onion. cooked 1 pound green peas. extra virgin olive oil 1 medium red onion. dried basil Salt and pepper Preparation: 1) Whisk together the orange zest and juice. garbanzo beans.VegetarianFoodPlan. thawed 1 large orange. and add to the salad. rough chop the parsley. salt and pepper in a large bowl. Zesty 3 Bean Salad Ingredients: 1 3/4 cup or 15 oz. ©www. 5) Stir and serve chilled. cooked 1 3/4 cup or 15 oz. black beans. balsamic vinegar 1 Tbsp.21. vinegar. pinto beans. 3) Mince the garlic. diced 1 medium hothouse cucumber 15 oz. cooked 1 3/4 cup or 15 oz.com 61 . 4) Drain and rinse the beans and add along with the peas. roughly chopped 3 Tbsp. * You can use other beans and it will be very tasty. zest and juice 2 Tbsp. and roasted bell peppers and add to the bowel. agave nectar or honey 1/2 tsp. oil. dried oregano 1/2 tsp. cucumber.
Makes 4 to 6 servings. with the split peas quite broken down and mushy. Heat should be low-medium. dried parsley 1/4 tsp. Ingredients: 2 cups green split peas. diced 2 celery stalks.com 62 . checking for any impurities. diced 1 tsp. black pepper Salt and pepper. Place all ingredients except salt and pepper in a soup pot. dried basil 1/2 tsp. and serve hot. Check occasionally to make sure water has not completely evaporated. Make sure there’s enough water. such as stones or residue. Split Pea Soup This wonderful soup is filling. A crock pot works very well for making this soup and cook for 6-8 hours. 6) Add salt and pepper to taste.22. 7) Can make creamy by blending in food processor. dry uncooked 6 to 7 cups water or vegetable stock 1 medium-size yellow onion. 5) The resulting soup should be thick and creamy.VegetarianFoodPlan. pressed or minced 2 carrots. ground mustard 1/4 tsp. packed with protein. brimming with fiber. and freezes well. diced 2 or 3 garlic cloves. Cover loosely and cook until peas are tender. to taste Preparation: 1) 2) 3) 4) Rinse split peas. and bring to a simmer. low in calories and fat. ©www. 1 hour or longer. dried marjoram 1 tsp.
DINNER RECIPES 1. and continue cooking for 20 to 30 minutes. Rapeseed oil 4 cloves garlic. minced or in garlic press 2 Tbsp. minced maybe you can use garlic press 1 lime 1 Tbsp. Stir in garlic and ginger. firm tofu Preparation 1) 2) 3) : Heat oil in a wok or frying pan over medium heat. and stir to coat. Cover. soy sauce. and cook for 1 minute.com 63 . ©www. green onion thinly sliced 1/2” ginger.VegetarianFoodPlan. Garlic Ginger Tofu Ingredients: 3 Tbsp. or to taste 1 lb. Squeeze lime juice and sprinkle green onion over tofu before serving. Add tofu to the pan with soy sauce.
com 64 . tossing gently to coat. or 1 pound green beans.VegetarianFoodPlan. whisking to combine. white wine vinegar 1/2 tsp. extra virgin olive oil 1/2 cup seeded chopped tomato 1 tsp chopped fresh thyme 16 oz. 4) Cut into 2-inch pieces.2. ©www. freshly ground black pepper Garlic cloves. 2) Stir in tomato and thyme. slowly add oil. let stand 10 minutes. trimmed Preparation: 1) Combine first 5 ingredients in a medium bowl. salt 1/8 tsp. 7 minutes or until crisp-tender. covered. 3) Steam beans. add to tomato mixture. Steamed Green Beans with Tomato-Garlic Vinaigrette Ingredients: 1 Tbsp. crushed and minced 1 Tbsp. Dijon mustard 1/4 tsp.
green beans. stems removed 1 cup fresh snow peas 1 cup water Preparation: 1) Heat 1 tsp.3. green onions 2 tsp. drained and sliced 2 Tbsp. sesame oil. Vegetable N’ Braised Tofu Ingredients: 1 pound tofu firm silken style (Organic and non-gmo). fresh garlic. 2) Fry for about 5 minutes or until browned. ©www. cubed 1” 1 tsp. pressed in garlic press 2 tsp. Rapeseed oil 2 tsp. fresh ginger. nama shoyu 3 Tbsp. garlic. 5) Serve with or without rice. green onions.com 65 .VegetarianFoodPlan. minced in garlic press 1/2 cup fresh shiitake mushrooms. tofu. 3) Stir fry mushrooms. and sesame seeds and sauté 2-4 more minutes. nama shoyu and ginger in water and remaining oil for several minutes. divided 1 cup whole water chestnuts. 4) Add chestnuts. rapeseed oil in pan and add cubed tofu.
balsamic vinegar 2 Tbsp. combine sun dried tomatoes and water. or sun dried tomatoes in olive oil are ready to go. ©www. tamari. balsamic vinegar. vegan cheese as toppings. 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. onion slices. and process for 1 minute. Preparation: 1) Rehydrate sun dried tomatoes in warm water for 15 min. Grill for 5 minutes and flip with tongs. minced garlic 1 cup vegan mayonnaise 3 Tbsp. olive oil 2 Tbsp. nama shoyu.4.VegetarianFoodPlan. olive oil. 5) Serve on toasted bun with fresh vegetables on top and sun dried tomato aioli. garlic. tomato slices. of bragg liquid aminos 6 Portobello mushrooms. Grill an additional 4 to 5 minutes or until tender.com 66 . and vegan mayonnaise. 2) Food process. 4) Dip each mushroom in marinade and place on hot grill. whisk together remaining chopped basil and garlic. 3) In a small bowl. Set aside. chopped basil. cleaned and dried Whole grain buns or rolls Lettuce. and tamari.
cayenne pepper Black pepper. apple cider vinegar Spices: 1 clove of garlic. cumin 1 tsp. Prepare toppings. Remove from heat and cover. food process. minced 1/4 .1/2 tsp. diced 1 3/4 cup or 15 oz. or blend beans and onion into a puree. Add apple cider vinegar. pinch Toppings: 1 tomato. ©www. Add spices. Use a leaf of lettuce or tortillas to wrap up the bean.com 67 . cubed 1 avocado. Burrito of Black Beans Ingredients: 1 Tbsp. onion. peeled and cubed Preparation: 1) 2) 3) 4) 5) 6) Strain and rinse black beans.VegetarianFoodPlan. Mash.5. black beans 2 Tbsp.
diced 2/3 bell peppers and color. olive oil 1 Tbsp. 2) To speed up the chopping process. fresh lime juice or apple cider vinegar 1 Tbsp.VegetarianFoodPlan.com 68 . deseeded and diced 2 Tbsp. diced 1/3 celery. deseeded and diced 1/3 cup red onions. garlic. ground cumin 1-2 tsp. ground pepper Hot red pepper optional Preparation: 1) Combine all ingredients and stir well. chilli powder Y2 tsp. thinly sliced 1/4 cup chopped fresh cilantro 1/4 cup chopped fresh parsley 1 jalapeno pepper. sea salt 1/4 tsp. put all vegetables slightly chopped in food processor and pulse until soup has reached desired chunkiness. minced 1 tsp. Garden Patch Gazpacho Ingredients: 2 cups tomato vegetable juice low sodium 1 cup tomatoes. halved and thinly sliced 1/4 cup green onions.6. 3) Cover and chill in refrigerator for 1-2 hours to allow flavors to blend. ©www. diced 1/4 cup radishes. diced Y2 cup carrots 1 cup cucumber.
7.com 69 . combine and purée all the remaining ingredients in a food processor or blender. sundried tomatoes in oil 1/4 cup chopped onion 1 3/4 cup or 15 oz. Cover and simmer for about 10 minutes. 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. tahini (Sesame seed butter) 1/2 tsp. lemon juice 2 Tbsp. ground cumin 1/4 tsp. salt 1 1/2 oz. 5) Place a small portion of kasha on each serving plate.VegetarianFoodPlan. Peel the stem with a sharp knife. Set aside. black beans. ©www. cooked and drained 1/2 cup roasted red pepper 2 Tbsp. then top with steamed broccoli and black-bean sauce. or until all the liquid has been absorbed. 3) While kasha is cooking. 2) Place kasha and salt into the water in a large saucepan. Cut or break the tops into bite-sized florets. 4) Just before you are ready to eat. then slice it into 1/2-inch thick rounds. steam broccoli over boiling water for about 5 minutes. ground coriander 1/4 cup chopped fresh cilantro Preparation: 1) Cut off broccoli stems. chili powder 1/4 tsp. or until it is bright green and just tender.
or pasta Preparation: 1) 2) Sauté the vegetables and mix in tofu cubes. or pasta. Zesty Tofu and Vegetables Ingredients: 2 to 3 cups cubed summer squash (Zucchini. Spike. cubed 1/2 pound very firm tofu. Schilling Garlic and Herb.VegetarianFoodPlan. Polenta. Use water in pan if you need more liquid to sauté. polenta.com 70 . seeded and cut into large pieces 2 cups small mushrooms 2 tomatoes. or other seasoning mix Olive oil Risotto. cut into 1-inch cubes 1 Tbsp. Spread the cooked vegetables over Risotto. crookneck. or scallop) 1 onion. ©www. cut into chunks 1 red bell pepper.8. and top with fresh tomato wedges.
olive oil 1 green pepper. red kidney beans. and put them (including the juice) into a dish. cooked 1 3/4 cups or 15 oz. chili powder 1 jalapeno (Optional) seeded and chopped 1 tsp. 3 Bean Bonanza Chili Ingredients: 2 Tbsp. ground cumin seed 1 tsp. coarsely chopped 1 cup onion. basil leaf 2 tsp. Cook for at least 5 minutes. using a can of diced tomatoes instead of the chopped whole tomatoes does not come out as well. seasoned (or black) pepper 1 3/4 cup or 15 oz. cooked 1 3/4 cups or 15 oz. The longer you cook the chili. but do not let them get brown. For some reason. black beans. Drain and rinse the beans. white northern or pinto beans. garlic powder 1 tsp. turn down the heat on the skillet and add a little water to slow things down. Reduce heat to a simmer and cook for at least 30 minutes.9. cooked Preparation (Makes 6 servings): 1) 2) 3) 4) 5) 6) 7) 8) Heat the olive oil in a large skillet on medium heat.com 71 .VegetarianFoodPlan. stirring often while you do the next few steps. Add all remaining ingredients and bring to a mild boil. If the onion starts to brown too quickly. sugar 1/2 tsp. chopped 1 cup vegetable broth 4 tsp. and add the green pepper and onion. salt 1/2 tsp. chopped 2 1/2 cups whole tomatoes. Stir all of the spices into the skillet. Cut the whole tomatoes into small pieces. oregano 1 tsp. Garnish with fresh chopped onion and shredded cheese if desired. ©www. the more the flavors will blend (up to about an hour).
2) Place in tortilla and top with plain yogurt and salsa. black beans 1/4 cup green bell peppers 1/4 cup pumpkin seeds.com 72 . raw 1/4 cup fresh/frozen corn Dash of chilli powder Sea salt Topping.10.plain yogurt and salsa Low carb tortilla Preparation: 1) Heat all ingredients together on the stove. grated 1/4 cup fresh mushrooms 1/4 cup red bell peppers 8 oz. cooked and removed from shell 1/4 cup carrots.VegetarianFoodPlan. ©www. Spaghetti Squash Salad Ingredients: Whole Spaghetti Squash.
cayenne pepper 1 14 oz. 8) Take the pot off the heat and let sit for 5 minutes. ground mustard 1 tsp. black pepper 1 tsp. ground cumin 1/2 tsp. package firm tofu 2 carrots. If not. ground coriander 1 tsp. Add the water and coconut milk and bring to a gentle boil.com 73 . Add the basmati rice and tofu and reduce heat to simmer. 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 ginger 1/2 tsp. 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. 9) Add salt and pepper to taste. Defrost the spinach and squeeze out the extra water. 7) Add the spinach and cook for another 3-5 minutes to heat it up. Cook for 10 minutes. ©www.VegetarianFoodPlan.11. cook for a while longer. Canola oil 1 1/2 tsp. Basmati Spinach Stew Ingredients: 1 Tbsp.
salt 1/4 tsp. Remove and keep warm. stir-fry 2 minutes longer. fresh asparagus. Bring to a boil. stir-fry 1 minute longer or until vegetables are crisp-tender. Makes 4 servings. sprinkle with almonds. stir-fry 1 teaspoon ginger in 1 teaspoon oil for 1 minute. stir-fry tofu. ©www. 6) Serve with rice. 5) Add asparagus mixture and tofu. halved and sliced 2 green onions. Asparagus N’ Squash Tofu Stir-Fry Ingredients: 1/2 tsp. braggs amino acids 2 tsp. 4) Stir in vegetable broth and sweetener and add to the pan. minced fresh gingerroot. divided 3 tsp. Remove and keep warm.12. thinly sliced 1 package (14 oz. stir-fry for 2 minutes. heat through. canola oil. drained and cut into 1/2-inch cubes 1/4 tsp. Add squash. divided 1 cup onions 1 lb. cook and stir for 2 minutes or until thickened. pepper 2 cups hot cooked brown rice 2 Tbsp. Add onions. toasted Preparation: 1) In a large nonstick skillet or wok. sliced almonds. nama shoyu. agave nectar or honey 1-1/4 cups vegetable broth 4 tsp. 3) In the same pan. pepper and remaining ginger in remaining oil for 7-9 minutes or until lightly browned. 2) Add asparagus.) extra-firm tofu.VegetarianFoodPlan.com 74 . salt. trimmed and cut into 1-inch pieces 1 medium yellow summer squash.
Add to grilled vegetables or on top of a fresh salad. olive oil 1 lb. Marinate the seitan in the mixture for at least 45 minutes. ©www.com 75 . Grill over hot coals.VegetarianFoodPlan. turning once and brushing with extra marinade as desired. seitan Preparation: 1) 2) 3) 4) Whisk together all ingredients except for the seitan.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.
Bring to a boil over medium heat. Sesame Adzuki Beans Ingredients: 1/2 cup dry adzuki beans 1/4 cup tahini 1 Tbsp. Reduce to a simmer and simmer until the beans are soft (depending on your beans 45 minutes to an hour). soy sauce Water for cooking the beans Preparation: 1) 2) Soak the beans overnight in 2 cups of water.5 cups water to the beans. Drain off any remaining water and stir in the tahini and soy sauce. Drain off the water and transfer the beans to a saucepan.14. Add 1.com 76 . 3) Makes 2 -4 servings.VegetarianFoodPlan. ©www.
cooked. fresh cut of the cob 1 3/4 cups or 15 oz. cilantro. ©www. black beans. vegan cheese) Preparation: 1) Saute the onion until soft in a large pot sprayed with nonstick cooking spray.com 77 . Taco Soup Ingredients: 1 large onion. fat free vegetarian refried beans 1 cup diced tomatoes 1 cup salsa Toppings (Avocado.15. 2) Add the other ingredients to the pot and simmer for 30-40 minutes. chopped 1 package low sodium natural taco seasoning 2 cups whole kernel corn. Makes 15 cups. undrained 1 3/4 cups or 15 oz. undrained 1 3/4 cups or 15 oz. great northern beans.VegetarianFoodPlan.
about 30 to 40 minutes. Spoon the mixture into the hollowed chiles and sprinkle with remaining cheese. and cook over medium heat until golden brown for about 4 minutes. to taste 12 oz. coarsely grated Salt. Add onion. cilantro and cumin. olive oil 1 medium onion. drained 1-3 tsp. garlic.16. finely chopped 2 cloves garlic. to taste Preparation: 1) Cut poblano chiles in half lengthwise to create a boat for filling and scrape out seeds. 3) Remove pan from heat and stir in baked beans. ground cumin 3 1/2 cups or 28 oz. finely chopped 1/2 cup chopped fresh cilantro 1 tsp. 5) Cook until chillies are tender and cheese is browned and bubbling. finely chopped 2 jalapenos. Add salt and pepper to taste.com 78 . vegetarian baked beans. seeded and chopped 1/2 red bell pepper. Makes 6 – 8 servings. Pepper Jack or Monterey Jack cheese or vegan cheese.VegetarianFoodPlan. hot sauce and 8 ounces of cheese. to taste Freshly ground black pepper. ©www. 2) Heat 2 tablespoons olive oil in a nonstick skillet. red bell pepper. hot sauce. Arrange the chillies on the grill away from the heat. jalapenos. Grilled Stuffed Chili Rellenos or Green Bell Peppers Ingredients: 6 large poblano chiles or red/green bell peppers 2 Tbsp. 4) Set up grill for indirect grilling and preheat to medium.
about 3-5 minutes. ©www. Form bean mixture into patties. approximately 1/2 inch thick and fry patties in a small amount of oil until slightly firm. black beans. 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. crumbled 1 tsp. onion powder 1/2 tsp. except the oil.17. Make veggie burgers and enjoy! 3) Makes 6 servings. mash the beans until almost smooth. Black Bean Burgers Ingredients: 1/2 onion.VegetarianFoodPlan. adding the flour a few tablespoons at a time to combine well. Add sauteed onions and the rest of the ingredients. Mixture will be thick. diced 1 3/4 cup or 15 oz. In a large bowl.com 79 . cooked 1/2 cup whole wheat flour 2 slices bread.
agave nectar 1 tsp. cider vinegar 1 tsp. minced 1 Tbsp. Stir in the peas. Penne Pasta & Beans Ingredients: 3 1/2 cups crushed tomatoes 1 cup chopped red bell pepper 1/2 cup chopped onion 1 jalapeno pepper. seeded and chopped 3 garlic cloves. salt 1/8 tsp. pepper 5 cups hot cooked gluten free penne pasta Preparation: 1) 2) 3) 4) In a large skillet.18. ©www. onion. rinsed and drained 1-3 Tbsp. salt and pepper. vinegar. cilantro. Simmer. olive oil 1 3/4 cup or 15 oz. minced fresh cilantro 1 tsp. sauté the green pepper. for 10 minutes. cannelloni beans. uncovered. bring to a boil. jalapeno and garlic in oil for 5 minutes or until tender. sugar.com 80 . simmer 10 minutes longer. Toss with pasta. Makes 6 servings.VegetarianFoodPlan. Add tomatoes.
cumin. garlic powder 1/4 tsp. chili powder (Or purchase a natural taco seasoning to replace chilli. oregano. ground cumin 1 tsp. Bring to a boil. saute onion and garlic in oil until tender.VegetarianFoodPlan.) chopped green chilies 1 Tbsp. Spoon about 1/2 cup off center on each tortilla. Bean Tacos Ingredients: 1 medium onion. dried oregano 1/2 tsp. minced 1 Tbsp. tomatoes. ©www. simmer.) black beans.19. salt.com 81 . for 3-5 minutes or until mixture begins to thicken. Stir in the beans. Reduce heat. salt 1/4 tsp. peeled and sliced Fresh cilantro to top. chopped Preparation: 1) 2) 3) 4) 5) In a nonstick skillet. rinsed and drained 1 Y2 cup diced tomatoes Y2 cup (4 oz. chilies and seasonings. Fold one side of tortilla over filling. garlic powder) 1 tsp. Makes 8 servings. pepper 8 low carb tortillas (6 inches). uncovered. sprinkle with cheese. warmed 1/2 cup shredded reduced-fat cheddar cheese or vegan cheddar cheese 1 large ripe avocado. Garnish with avocado and chopped cilantro. olive oil 4 cups (32 oz. chopped 2 garlic cloves.
stir-fry tofu in oil for 2-3 minutes or until heated through. 3) In the same pan. cut into 1-inch pieces 4 cups shredded cabbage 4 plum tomatoes. stir-fry for 2 minutes. Add mushrooms and onions. ©www.20.VegetarianFoodPlan. set aside. julienned 1/2 pound sliced fresh mushrooms 1 tbsp. 2) In a large nonstick skillet or wok coated with cooking spray. crushed red pepper flakes 1 package (16 oz. stir-fry yellow pepper for 1 minute. minced fresh ginger root 1/2 tsp. cornstarch 1-1/2 tsp. sesame oil 1 medium sweet yellow pepper. Remove and keep warm.) firm tofu.) light coconut milk 1 cup matchstick-cut carrots 8 green onions. honey or agave 1/2 tsp. stir-fry 2 minutes longer. Cook and stir for 1-2 minutes or until thickened and vegetables are crisp-tender. Add cabbage and tomatoes. 6) Serve with rice. peanut butter 1 can (14 oz. Curried Tofu Stir-Fry Ingredients: 1/4 cup nama shoyu sauce or Braggs Amino Acid 2 Tbsp. curry powder 1 tsp. bring to a boil.com 82 . 5) Return tofu to skillet. Makes 6 servings. chopped 3 cups hot cooked brown rice Preparation: 1) In a small bowl. salt 1/2 tsp. combine the first 10 ingredients. 4) Stir coconut milk mixture and add to skillet. drained and cubed 2 tsp. chili powder 1/2 tsp.
minced fresh basil or 2 tsp. Bring to a boil. ©www. black beans and seasonings. Makes 5 servings. in a large saucepan.com 83 . 5) Top with sauce and sprinkle with mozzarella cheese. Reduce heat. simmer. 3) Stir in the pasta sauce.) shredded part-skim mozzarella cheese or vegan mozzarella cheese Preparation: 1) Cook fettuccine according to package directions.21. for 5 minutes. chopped 1 small onion. sauté green pepper and onion in oil until tender. 4) Drain fettuccine. Spinach Fettuccine with Tomato Basil Bean Sauce Ingredients: 6 oz.VegetarianFoodPlan. chopped 1 Tbsp.) black beans. uncooked vegan spinach fettuccine 1 small green pepper. uncovered. fennel seed 1/4 tsp. dried basil 1 tsp. olive oil 2 cups pasta sauce (no high fructose corn syrup) 1 3/4 cup or(15 oz. garlic salt Dash pepper 1/2 cup (4 oz. rinsed and drained 2 Tbsp. 2) Meanwhile. dried oregano 1/2 tsp.
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