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,

© www.VegetarianFoodPlan.com


Table of Contents Smoothies ............................................................................................................... .pg. 4 Desserts .................................................................................................................................pg. 11 Breakfast............................................................................................................... .pg. 27 Lunch .................................................................................................................... pg. 44 Dinner................................................................................................................... .pg. 67

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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

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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. ground up flax seed 2 tsp. 2) Next add all the remaining ingredients: peeled mango. of raw cacao powder Raw honey or agave nectar as sweetener Water/ice to blend 5. Marvellous Mango Ingredients: 2-3 tsp. Banana Cherry and Sesame Ingredients: Frozen organic cherries (1/2 cup to 1 cup) 1 banana 2 Tbsp. raw sunflower seeds 4-6 raw Brazil nuts or 4-8 soaked raw almonds 1 Tbsp. sunflower. cored 2 tsp. flax seeds (Thickens smoothie) 2 tsp. and nuts in 2-3 cups of water first preferably.VegetarianFoodPlan. coconut. 1 Tbsp.4. spinach. ground up sesame seed 6. Mango Delight’ Smoothie Ingredients: 1 cup organic almond milk 1 large fresh mango (peeled) or frozen 1 apple. cucumber. ginger and blend. © www. sesame seeds 1 or 2 tsp.com .

cacao nibs 3-4 each raw almonds AND macadamia nuts 2 tsp. frozen acai 1/3 to 1/2 cup frozen mixed berries 1-2 Tbsp. of maca  Handful of goji berries  1 tsp. of cacao powder  1/2 tsp. of coconut butter  1 tsp.7. flax oil 1 tsp. hemp seeds  3 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. of honey 1 tray of ice cubes Water 9. of your favorite dried green supplement  Stevia (Optional) 10. Cran-Orange Strawberry Smoothie Ingredients: 2 oranges 1 cup strawberries (Frozen or fresh) 1/3 cup unsweetened cranberries (Frozen is ok) 1 Tbsp. chopped flax seeds 8. 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 . Low Glycemic Chocolate-Green Smoothie Ingredients:  1 Tbsp.VegetarianFoodPlan.

or rice milk 1 Tbsp. Oat Meal Raw Food Breakfast Ingredients: 1/2-1 cup soaked oat groats (Let soak uncovered.11. almond. ground flaxseed 1/4 cup soaked raw almonds 1 tsp. Carob Shake Ingredients: 1 large banana 1-1/2 cup almond.2 cups liquid use water. less is better) 1 Tbsp.com 7 . raisins & hemp seeds (Optional) www. soy. rice milk (less for thicker shake) 12. flax meal 3 Tbsp. raw carob powder 1 or 2 shakes of cinnamon 1 Tbsp. soaked brown flax seed (Optional) 1-2 tsp. cinnamon 1/4 cup pure water if blending Nuts. in water over night. organic maple syrup Add ice 13.VegetarianFoodPlan. rinse before use) 2 apples sliced 1 banana sliced 1 Tbsp. of cacao powder 11/2 . Chocolate-Avocado DREAM Ingredients: 1/2 avocado 1 medium sized banana 4-6 dates (Sweeten to taste. hemp. soy.

soaked flaxseed 4-6 chucks pineapple (Fresh or frozen) 1-2 cup organic spinach (Fresh or frozen) 15.water and meat 1 cup your favorite frozen berry (Raspberry. 2) Scoop out coconut meat and place in blender. strawberry. Favorite fruit/Y2 an apple 1/4 inch-1/2 inch raw ginger peeled Udo's. Energizing Smoothie Ingredients: 1/2 ripe avocado 1 frozen banana 1 young coconut. rice. 16. Remember to be very careful to avoid hard pieces from the husk. Vegan Green Chocolate Shake Ingredients: Almond milk vanilla unsweetened 1-2 fresh kale leaves Almond butter 1 Tbsp. then dump coconut water into blender.VegetarianFoodPlan. flax oil or substitute with Y2 avocado if no oil Couple dashes of cinnamon 1 tsp. blueberry) Dash of Stevia to taste Dash cinnamon 1 Tsp.+ cocoa powder Handful blueberries or strawberries Pumpkin seeds Water (As needed) Dash Stevia to sweeten ©www. soy or hemp milk 1 Tbsp.com 8 1) . maca (Optional) Young Coconut Preparation: To open young coconut use clever or chef knife.14. Green Pome-berry Smoothie Ingredients: 1 medium sized banana 6-8oz (1 cup) frozen blueberries 1/2 cup pomegranate juice 1/2 cup almond.

Tropical Green Smoothie Ingredients: 3 cups fresh organic baby spinach 2 cups fresh or frozen pineapple cubes 2-3 kiwis 1/2 avocado 1 banana Add ice & water until desired 20. rice or almond milk Add ice if desired 19. of spirulina or SuperGreens powder Add water/ice 18. Green Machine Smoothie Ingredients: 3-5 leaves of kale 1 kiwi 1 avocado 2 Tbsp.17. soy. 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.VegetarianFoodPlan. 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. of flaxseed oil 1/4 tsp.com 9 . of ginger root powder or 1/4 inch fresh peeled ginger 1 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.

2) Spray baking pan with cooking spray. 6) Bake about 30 minutes or until lightly browned on edges. agave nectar and vanilla. 4) Processed oats with berries. arrowroot and apple juice concentrate in large bowl.VegetarianFoodPlan. baking powder 1 cup applesauce (Optional unsweetened version) 4 oz agave nectar 2 tsp. of batter onto cookie sheet and flatten with fork. cloves. 2) Spray cookie sheet with cooking spray. 5) Spread batter evenly into sprayed pan. Makes 48 cookies 2.com 10 . 6) Place a Tbsp. 7) Allow treat to cool down then cut into squares and serve! ©www. 8) Bake about 12 minutes or until golden. 5) Now add to dry ingredients and fold in carob chips. ground cinnamon 1 tsp. 3) Stir flour and baking powder in large bowl 4) In separate bowl stir well and combine applesauce. Chocolate Chip Vegan Cookies Ingredients: 3 cups whole-wheat flour 1 tsp.DESSERT RECIPES 1. 7) Moisten your fork if it begins to stick to batter. cinnamon. 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. walnuts and seeds. Blueberry Squares Ingredients: 4 cups fresh blueberries or berry of your choice 2 tsp. 3) Using blender or food processor grind oats to coarse powder texture. ground cloves 2 cups rolled oats 1/4 cup Maranta Starch or “Arrow Root” (Use instead of cornstarch to thicken) 1 cup applesauce (Optional unsweetened version) Preparation: 1) Preheat oven to 350 degrees.

do not cook 2/3 cup almond meal 1/4 teaspoon cardamom 1/4 tsp.can do gluten free 1/3 cup coconut. Chocolate Oatmeal Chai Cookie Recipe Ingredients: 2 cups rolled oats.VegetarianFoodPlan. 5) Mix in the flax seed. baking soda. and vanilla to the dry ingredients and mix until combined. baking powder and spice in a large mixing bowl. fine grain sea salt 1 tsp. well mashed (about 1 1/2 cups) 1 tsp. all-spice 1/2 tsp.com 11 . alcohol free vanilla extract (Trader Joe’s has Alcohol Free FYI) 2 Tbsp. slightly warm. 7) Remove pie from oven and cover with aluminium foil for 10 minutes before removing from pan. applesauce. baking soda 1 tsp. ground flax seed. 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. cinnamon 1/2 tsp. Vegan Apple Pie Ingredients: 1/4 cup frozen apple juice concentrate 1 3/4 cup applesauce (Optional unsweetened version) 2 1/2 cups whole wheat flour 1/2 cup quick oats 1/2 cup of raisins 1/4 cup chopped walnuts 1 tsp. ripe bananas. 4. oats. cinnamon 1/2 tsp. ground cloves 1/4 tsp. 4) Stir in the apple juice concentrate. mixed with 2 Tbsp. 6) Pour batter into oiled pan and bake for 45-50 minutes. vanilla extract 1/4 cup coconut oil or olive oil. nutmeg 1 tsp. finely shredded & unsweetened 3 large. baking powder 1 Tbsp. baking powder 6-7 ounces chocolate chips or dark chocolate bar chopped or unsweetened carob www.3.

Makes about 3 dozen bite-sized cookies. 4) In another bowl whisk together the oats. room temperature 1/2 cup unrefined (fragrant) coconut oil. ©www. 5) In a separate smaller bowl use a whisk to combine the maple syrup. onto a parchment lined baking sheet.Preparation: 1) Preheat oven to 350 degrees.VegetarianFoodPlan. racks in the top third. 2) Line two baking sheets with parchment paper. and ginger.don't go too far or you'll end up with almond butter.12 minutes or until the cookies are golden on top and bottom. raisins and oats. 8) Bake for 12 . warmed until just melted 1 tsp.You can make your own almond meal by pulsing almonds in a food processor until it is the texture of sand . each about 2 teaspoons in size. 6) Fold in the chocolate/carob. 7) Drop dollops of the dough. leaving about 2 inches between each cookie. Set aside. baking powder Scant 1/2 tsp. 5.com 12 . fine grain sea salt 1 cup rolled oats 2/3 cup chopped walnuts 1 cup shredded carrots 1/2 cup real maple syrup. an inch apart. 3) In a large bowl combine the bananas. and coconut oil. baking powder. one level tablespoonful at a time. 5) Add the dry ingredients to the wet ingredients and stir until combined. shredded coconut. 3) In a large bowl whisk together the flour. salt. and baking powder. vanilla extract. ground cloves.14 minutes or until turning brown on the bottom. cinnamon. cardamom. 2) To make almond meal. Carrot Ginger Oatmeal Cookie Recipe Ingredients: 1 cup whole wheat pastry flour 1 tsp. 4) Add the nuts and carrots. grated fresh ginger 1/4 cup wheat germ 1/2 cup raisins Preparation: 1) Preheat oven to 375F degrees. salt. 6) Add this to the flour mixture and stir until just combined. wheat germ. 7) Drop onto prepared baking sheets. almond meal. 8) Bake in the top 1/3 of the oven for 10 . coconut oil.

Press down on each one gently with the back of a fork. baking soda 3/4 tsp. go ahead and chill the batter for an hour or so before this step. and vanilla. vanilla extract Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Preheat oven to 350F degrees. 6. Let cool five minutes and transfer to a cooling rack.Makes about 2 1/2 dozen cookies. 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. 9) 10) Make 2 .com 13 . so if you're set on doing criss-crosses.but don't over bake or they will be dry. baking soda. maybe 11 minutes . or unbleached all-purpose flour 1 tsp. Pour the flour mixture over the peanut butter mixture and stir until barely combined . It's a loose batter. Place racks in the top third. In a medium mixing bowl combine the flour. and salt. Let sit for five minutes. give one more quick stir. Now drop by heaping tablespoonfuls onto parchment-lined baking sheets. maple syrup. just a stroke or two. Organic Peanut Butter Cookies Ingredients: 2 cups whole wheat pastry flour. www.still a bit dusty looking. spelt flour. In a separate larger bowl combine the peanut butter. Stir until combined.3 dozen cookies.VegetarianFoodPlan. Bake for 10. olive oil.

com 14 . 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.VegetarianFoodPlan. ©www. red seedless grapes. or crumble some graham crackers on top.7. carob powder 3 Tbsp. cacao powder 1 Tbsp. a slice of apricot or whipped cream. Dark Chocolaty Chocolate Pudding Make a rich and creamy vegan chocolate mousse from tofu! Garnish with fresh strawberries. Ingredients: 1 cup raw cashews 3 Tbsp.

7) Bake for 40-50 min at 350F until a toothpick inserted into the middle of the cake comes out clean. cloves." 5) Mix in the walnuts. 2) Grate the carrots.VegetarianFoodPlan. I use a food processor instead of grating them by hand. Grade B (vegan) or 1 cup honey (Vegetarian) 1/2 cup crushed walnuts (Optional) Preparation: 1) First. allspice. allspice Y2 tsp. salt 2 cup grated carrots 1 cup almond milk 1 1/2 cup applesauce 1 cup maple syrup. and salt. 8) Cool on a counter for 30 min and then frost with cream cheese frosting © www. 6) Transfer to a greased 13x9x2 pan. baking soda 2 tsp. 4) Combine the carrots and the rest of the ingredients except for the walnuts to the flour mixture. cinnamon. baking powder. ground cloves 1 tsp. baking powder 1 1/2 tsp.8. 3) Preheat the oven to 350F.com 15 . Peter Rabbit Carrot Cake Ingredients: 2 cups spelt flour or whole wheat flour 2 tsp. Mix until "just mixed. ground cinnamon 1/4 cup raisins 1 Y2 tsp. baking soda. mix all dry ingredients together in a mixing bowl: flour.

7) Spread the mixture evenly in the prepared pan. 6) Add the banana mixture and gently mix until just combined. 5) Add blueberries and use a spoon or spatula to ensure they are coated with the flour mixture.VegetarianFoodPlan. almond milk.9. baking powder. mash the bananas and add orange zest. 8) Bake until a knife inserted in the center comes out clean. combine the flour. orange juice 1/3 cup vanilla almond milk (Or apple sauce) 1/2 cup agave nectar 2 cups whole wheat flour 3/4 tsp. baking powder 3/4 tsp. salt 1 cup (240 ml) blueberries Preparation: 1) Preheat oven to 350F. 2) Wipe a 9x5-inch loaf pan with oil. soda. 4) In a separate bowl. 3) In a large bowl. Stir well to combine. orange zest 1 Tbsp. and agave nectar. and salt. Blue Banana Bread Ingredients: 3 large over-ripe bananas 1 tsp. baking soda (Non-aluminum) 1/2 tsp. 9) Allow to cool before cutting and serving. orange juice.com 16 . about 40-45 minutes. © www.

10) Bake in the center of oven for about 10-12 minutes. add the vanilla essence. www. of vanilla essence 1/4 cup raisins Preparation: 1) Preheat oven to 350F. 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. Super Yummy Low-Fat Whole Wheat Oatmeal Raisin Cookie Ingredients: 1/4 tsp. remove from cookie tray and cool on a rack. beat olive oil (and/or milk) together with the vegan sugar. cinnamon. arrowroot flour (As substitute for 1 egg) 3/4 cup of whole wheat flour 3/4 cup of dry oats 2 Tbsp. of salt (Optional) 1/2 tsp. 7) At this point. Stir to blend together.10. olive oil or 1 Tbsp. cloves 1/2 tsp. oil + 1 Tbsp of Almond Milk 1/3 . of baking soda 1/4 cup pecans. 4) In a mixing bowl. of ground cinnamon 1/8 teaspoon nutmeg 1/4 tsp. 9) Flatten to about 3/4 and keep it thick. 8) Drop by tablespoonful about 3 to a row.1/2 cup of sugar 1/4 cup of unsweetened applesauce 3/4 tsp. This dough will be very slightly sticky.VegetarianFoodPlan.com 17 . 3) Sift the salt. baking soda into the flour and oatmeal in a bowl. 12) Eat when nice a warm and chewy. raisins and nuts and mix well into the dough. 5) Add in applesauce and egg substitute and beat well. chopped 2 Tbsp. 11) When it’s done.

11. Low-fat Wheat-free Carob Brownies Ingredients: 1/3 cup brown rice flour 2/3 cup porridge oats 4 Tbsp. Bake for 30-35 minutes. The mixture should be sticky but not too wet. your better off slightly undercooking them and having a slightly soft middle.VegetarianFoodPlan. Mash the banana in a large mixing bowl. pure maple syrup Egg replacer equivalent of 2 eggs 1/2 tsp. vanilla essence 1/2 cup carob powder 1 large.com 18 . You may need to adjust wet/dry ingredients to achieve the correct texture. Add all the other ingredients and mix well. tahini Preparation: 1) 2) 3) 4) Pre-heat oven to 350°. 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. Don’t over cook. Line an 8x8-inch square baking pan with foil and lightly oil the bottom.

12. 13. Hold back a little coconut for coating the macaroons. Raw Carob pudding Ingredients: 2 medium ripe avocados 1 Y2 cup dates or 1 cup maple syrup If using dates add a little orange juice when blending 1/2 cup raw carob powder Toppings.raspberries. almond butter 2 Tbsp.com 19 . and process until only slightly chunky. pecans. sweetener (dates or maple syrup) and carob in a food processor or blender until smooth and creamy. sliced strawberries Preparation: 1) Process avocado. ©www. Roll into balls and lightly roll in shredded coconut. Raw Banana Macaroons Ingredients: 1 cup medjool dates 1 banana 1/2 cup coconut.VegetarianFoodPlan. shredded (Unsweetened) Y2 cup quick oats 1 Tbsp. agave nectar Pinch of salt Preparation: 1) 2) 3) 4) Remove the pits from dates. Place all ingredients in a food processor.

VegetarianFoodPlan. Speedy Raw Cookies Ingredients: 3/4 cup raw walnuts. salt and coconut oil and mix it all up. remove from food processor by tablespoon-sized blobs and flatten into cookie-ish rounds. mint.com 20 . 2) Add walnuts. cinnamon. Makes approximately 15 cookies. 3) After ingredients are mixed. cacao nibs Preparation: 1) Place dates in food processor and mix until smooth. add cacao nibs and blend just until nibs are well distributed. again until smooth. shredded 12 dates (Medjool are best) Y2-3/4 tsp. 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. 2) If you can't get the mixture to hold together. 4) Refrigerate before eating. add a few more raisins and a tablespoon of water. Raw "Chocolate Mint" Cookies Ingredients: 2 Y2 cups raw walnuts 2-3 fresh mint leaves.14. salt 1 Y2 Tbsp. © www. Once smooth. cinnamon Y2 tsp. but not liquid) 2 Tbsp. raw coconut oil (It's best if it's very soft.

sliced strawberries.VegetarianFoodPlan. fresh coconut butter (Optional) For Garnish: fresh strawberries. Pour on top of crust and decorate with fresh.16. Spoon into a serving dish and pack down well.com 21 . sliced Preparation: Crust 1) 2) Topping 1) 2) Blend the walnuts. © www. honey. and fresh coconut butter (if using) until smooth. 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. Blend the almonds and honey until finely chopped. blueberries.

chopped Preparation: 1) 2) 3) 4) 5) 6) 7) In food processor.17. Raw Pecan Pie Tart Ingredients: 2 cups pecans. Add the "pecan butter. made into a smooth "pecan butter" (Your food processor can do this) 30 medjool dates. pitted 1 1/2 cup shredded. process dates until smooth (or as close to smooth as you can get). cinnamon 1/2 cup pecans.VegetarianFoodPlan. Raw Chocolate Pudding Ingredients: Meat of 2 coconuts or coconut butter 10 cashews 6 dates 4 Tbsp. salt 1 tsp. and cinnamon. Process until everything is well mixed. Store covered in the fridge until ready to eat. Press the pecan mix into a 9x9 or 8x8 inch glass pan. raw cacao powder 1/4 tsp.com 22 . cinnamon Water Preparation: 1) Blend all the ingredients until smooth. 18. dried coconut 1/2 tsp. salt. ©www. Remove from food processor and place the mixture in a medium-sized bowl or onto the counter." coconut. Sort of "knead" in the chopped pecans until they're well distributed.

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.19. raisins. Papaya Banana Pudding Ingredients: 1 cup papaya chunks (About Y2 a Hawaiian papaya. use a spatula to spread cookie mixture onto a dehydrator tray OR shape into balls and eat as is. sea salt. orange peel. peeled and seeded) 1 banana 1-2 tsp. 2) When all ingredients are finely processed. and apples in a food processor until they are finely chopped. whole and peeled 2 apples. ©www. raw tahini Preparation: 1) Blend all ingredients until smooth and it’s ready to eat! 20.VegetarianFoodPlan. oranges.com 23 .

Raw Scramble Ingredients: 1 cup almonds (Soaked overnight in water) 1/2 cup sunflower seeds 1/4 salt Y2 cup of water 2 Tbsp. salt and water. cumin Lettuce leaf – Romaine/Collard Green Preparation: 1) In a food processor combine and blend almonds. * You can eat by itself or in a lettuce leaf. ©www.BREAKFAST RECIPES 1. 2. and green onions.VegetarianFoodPlan. Oatmeal Ingredients: 3 cups water 2 cups old fashioned oatmeal 1/2 cup raisins Preparation: 1) Bring water to a boil and add oatmeal. 3) Optional.do not heat oats.com 24 . chopped Dash of cayenne 1/4 tsp. sunflower seeds. 2) Reduce heat and simmer for 5-10 minutes or until oats have reach your desired texture. This keeps the fiber structure intact and helps the digestive system. 2) Pour into bowl and fold in chopped tomatoes. green onions 1/4 cup cilantro Y2 cup tomatoes. 4) Place in water the night before and then prepare yoru breakfast the following morning as if they are cooked. The leaf will give the dish more crunch and texture. Remove from heat and let cool. cilantro.

you can add more agave. To dry granola: 1) Take the chunky mixture and drop it on dehydrator trays.VegetarianFoodPlan. 3) Process all ingredients except raspberries for 10-15 seconds. 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. 2) Add raisins. or until ingredients are slightly mixed but still chunky. 3) If your dehydrator has a heating gauge. Stevia or honey. cinnamon. ©www. salt. 2) You don’t need to smooth it out. and blend once more about 10-15 seconds. agave nectar and Stevia. of salt 2 Tbsp. 4) If you don’t have a dehydrator. 5) Continue to add sweetener to taste. 4) Add raspberries. and essential fiber. of alcohol free vanilla 1 tsp. alcohol free vanilla. 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. turn it no higher than 105 degrees so not to destroy the vitamins. If you would like it sweeter. just place it on the tray in small chunky pieces. minerals.com 25 . of cinnamon 2/3 cup shredded coconut (Unsweetened) 1 tsp.3. Good For You Granola Ingredients: 4 cups of soaked sunflower seeds 1 cup of soaked flax seeds 2/3 cups of raisins 1 tsp.

Rice Milk Recipe Ingredients: 1 cup cooked brown rice 1 oz. Fold in ingredients with a large spoon to mix. Shake well before using. raisins 8 oz. chopped sesame seeds 1 oz. ©www. Store in an air-tight container. rolled rye Preparation: 1) 2) 3) 4) 5) Combine all ingredients in a large wide bowl. agave nectar. 5. water 1 tsp. vanilla Preparation: 1) 2) 3) 4) In a blender place rice. Eat with fresh fruit and non-dairy milk.com 26 . Cover and blend on high until rice is pulverized. chopped dried apples 1/2 cup shredded coconut 5 oz. Refrigerate if you have the space. vanilla and water. rolled oats 8 oz. agave nectar 32 oz.VegetarianFoodPlan. Muesli Recipe Ingredients: 1 oz. chopped walnuts 5 oz. rolled wheat 8 oz.4. Store in a covered container in the refrigerator.

VegetarianFoodPlan. vanilla Dash of salt to bring out the flavors Preparation: 1) Place cashews. Cashew Milk Recipe Ingredients: 1/2 cup raw cashew pieces 3 Tbsp. agave nectar 32 oz. * 1 serving is approximately 1 cup. ©www.6. 4) Shake well before using. 3) Cashew milk will last about 5 days covered in the refrigerator. only creamy.com 27 . agave nectar. 2) Cover and blend on high until cashews are pulverized and there are not chunks of cashew. vanilla and water in high powered blender. water 1 tsp.

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.



diced Y2 onion. firm tofu (Non-gmo. tamari/soy sauce.12. ©www. black pepper Y2 bell pepper.VegetarianFoodPlan.more if preferable 1/8 tsp. In a frying pan.com 32 . nutritional yeast Y2 tsp. turmeric. Rapeseed oil (or other mild-flavored oil) Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Drain the tofu. Sauté until the pieces are brown and crispy. diced 1 Tbsp. cayenne and pepper. heat the canola oil and add the Fakin’ Bacon. Add the tofu mixture and stir-fry until the tofu is heated through. mash it all up until there are no big chunks. With a fork. Add the vegetables and stir-fry until they are tender. organic) 1 medium tomato 2 Tbsp. low sodium tamari or nama shoyu sauce. Makes 4 servings. Add the nutritional yeast. turmeric 2 tsp. Hearty Tofu Scramble Ingredients: l lb. cayenne pepper 1/8 tsp. Cut it into pieces and put it into a small mixing bowl.

com 33 . hot pepper (Jalepeno) 1 large green pepper. minced garlic 1 can black-eyed peas. saute the onion.VegetarianFoodPlan. 5) Warm tortillas and roll up some of the black-eyed peas mixture into each one.13. 2) Stir in black-eyed peas and cook on medium heat until vegetables are cooked through. 3) Stir occasionally to keep from burning. 6) Serve as is or with extra salsa. and peppers in vegetable broth until soft. chopped 1 tsp. garlic. drained 2-3 Roma tomatoes. 4) Stir in salsa and simmer for 5 minutes more. ©www. Breakfast Black Eyed Peas Ingredients: 1/2 large red onion. nama shoyu and 1/4 cup water 1 package of whole wheat tortillas Preparation: 1) In a nonstick pan. tomatoes. diced small 1/4 cup salsa 1/4 cup vegetable broth or 1 Tbsp. chopped 1/2 tsp. chopped 1/2 yellow pepper.

nama shoyu or tamari (Adds salty flavor) Dash of cayenne. paprika. and water. Roll it up like a burrito. Add crumbled tofu. Sprinkle with nutritional yeast. 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. crumbled 1 Tbsp. Saute until lightly browned.14. South Western Breakfast Burrito Ingredients: 1-2 low carb tortillas 1/3. Saute until fully incorporated into tofu mixture and warmed thoroughly. or you can serve it on the top. Add spaghetti squash salad. Enjoy!! Makes 1 serving. Add salsa.VegetarianFoodPlan. and spices. tamari . crushed 3 Tbsp. Warm the tortillas. cumin.com 34 . ©www. turmeric 1 clove fresh garlic.1/2 cup firm tofu. Spoon the scrambled tofu/squash mixture in a line down the center of the tortilla.

2) Warm tortillas in oven using a very low temperature so that the tortillas warm all the way through and are still soft (not until they dry out and become crunchy).VegetarianFoodPlan. Huevos Rancheros Ingredients: 6 egg whites OR enough scrambled tofu mix to serve two 1 15oz. vegan cheese 4 Tbsp. diced Preparation: 1) Warm the beans and separately scramble the egg whites or tofu mix in a non stick pan. diced 3 Tbsp. or top the beans with the salsa and place the plates in a microwave oven and heat for 1 to 2 minutes on high. 6) Top the salsa with the scrambled egg whites or scrambled tofu. spreading out the beans to cover the whole tortilla. Makes 2 servings. onions. 3) Take the warmed tortillas and place each one flat on a separate plate. 5) Top the beans with salsa that you've either warmed upon the stove top. 4) Cover each tortilla with the black beans. tomatoes. ©www. can of black beans 2 fat free/low fat flour tortillas 1 cup of salsa Diced green chillies 2 Tbsp.com 35 .15.

cinnamon.VegetarianFoodPlan.16. Or make one serving by boiling 1/4 cup of cereal. 5) Add chopped apple. 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. and raisins and almond milk. nutmeg. 3) You can store leftovers in the refrigerator.com 36 . 4) Warm up when you want. bringing it to boil. 2) When ready to cook. measure 2 cups of cereal to 5 cups of water. ©www.

add water 1 inch above grains.17. 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. ©www. 4) Reduce to a bare simmer and stir occasionally for 10 minutes or so. 6) This is also really good with dried apricots or with fresh chopped apples.VegetarianFoodPlan. strain water off grains.com 37 . 2) In the AM. Winter Grain Cereal Ingredients: 2/3 cups steel cut oats 1/3 cup pearl barley 2 Tbsp. 3) Add the dried fruit. the soy milk and 3 cups water and bring to a simmer on the stove. 5) Remove from heat and let stand covered for 5 minutes. Makes 3-4 servings. cover and let set overnight. put grains and cinnamon in a large bowl or pot.

18.com 38 . 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. Fry in a non-stick pan sprayed with Pam. Try to use a cover to steam the pancakes as much as fry them. except for the Cinnamon and blueberries. Reduce the heat as you do subsequent batches. as it reduces the amount of Pam you need to fry them. vanilla Dash of salt 2 tsp. 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. ©www. Be sure to add more soy milk or water to keep the batter from getting too thick as it sits. Serve with fat free maple syrup. or they will tend to stick. jam or jelly.

Variations – try adding vanilla.VegetarianFoodPlan.19. Boil and then simmer the quinoa in water and mollasses for ten minutes. cinnamon. ©www.com 39 . 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. nut. Makes 1 large serving OR 2 small servings. blackstrap molasses or raw honey Currants or raisins to taste Preparation: 1) 2) 3) 4) Rinse the grains. Add the oats and fruit and simmer for another 15 minutes. or yeast.

VegetarianFoodPlan. sunflower seeds. 8) Serve. almond slivers and raisins. ©www. agave and vanilla. 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. salt and baking soda. Stir dry ingredients into wet.20. In a large bowl. Makes 12-16 bars. Press the dough into the baking dish. Grease an 8x8 baking dish with grapeseed oil. 7) Bake at 350° for 20 minutes. wetting your hands with water to help pat the dough down evenly. pumpkin seeds. Mix in coconut.com 40 . vanilla extract 1/2 cup shredded coconut 1/2 cup pumpkin seeds 1/2 cup sunflower seed 1/4 cup slivered almond 1/4 cup raisins Preparation: 1) 2) 3) 4) 5) 6) In a small bowl. combine almond flour. combine grapeseed oil.

raw Dressing: 2 Tbsp. cut into 1/4 “ slices 2 medium Belgian endive.LUNCH RECIPES 1.com 41 . julienned 1 medium yellow squash or zucchini. Rainbow Salad Ingredients: 1 medium red onion 1 medium green bell pepper. julienned 1 medium jicama. cut into 1/4 “ slices in a diagonal 1 large hothouse cucumber. 2) Add a little water or more vinegar if necessary to thin. vinegar Salt and pepper Dash of honey to balance out the flavour Preparation: 1) Combine all dressing ingredients in a food processor or blender and blend until smooth. julienned 1/3 cup sunflower seeds. flat-leaf parsley 1 Tbsp. cut into 1/4 “ slices 1 medium orange bell pepper. ©www. flaxseed oil 2 large ripe avocados 1 cup non-fat plain yogurt 1 medium shallot 2 Tbsp. cut into 1/4 “ slices 1 medium red bell pepper. 3) Place all vegetables in bowel and toss with salad dressing.VegetarianFoodPlan. chopped optional 3 Tbsp. fresh tarragon.

Make a marinade by whisking together 3 tablespoons of the orange juice. then turn the tofu block on its side and cut into thirds again. Cut the tofu into three slices lengthwise. Peel. Place the slices in an 8×8-inch baking dish and pour the marinade over the top. and thinly slice the Granny Smith apple. Press the tofu for 30 minutes. Stir in the garlic.2. 4) 5) 6) 7) ©www. ginger. Ingredients: 1 pound firm tofu 4 Tbsp. minced ginger A pinch of cayenne 1 Granny Smith apple 9 (8-inch diameter) dried rice paper wrappers 18 fresh cilantro stems 1 cup finely shredded Napa cabbage 1 bunch scallions. Put another plate on top and weigh it down with something heavy.VegetarianFoodPlan. cover the rolls with a damp paper towel and some plastic wrap to keep them from drying out. soy sauce 1 Tbsp. making nine equal slices. the mirin. Let the tofu sit for 30 minutes. canola oil 2 garlic cloves. washed and patted dry Add grated lime for zest Preparation: 1) 2) 3) Wrap the tofu in a kitchen towel and set it on a plate. Set aside to cool. Serve or pack each roll wrapped in a lettuce leaf (this will keep the spring roll from sticking to the plate). Preheat the oven to 375°F. Transfer to a dry work surface and pat dry. and scallions in a mound just below the center of the wrapper. some Napa cabbage. If packing for later. Dip one of the wrappers in a wide bowl filled with warm water for 15 seconds. mirin (Sweet Japanese cooking wine) 1 Tbsp. or until softened. then turn the slices over and let sit for another 30 minutes. Look for them in packages at Asian markets. and canola oil. Tofu Apple Spring Rolls The Wonders of Rice Paper: Rice paper wrappers are a fantastic alternative to bread for the gluten-intolerant. and cayenne. Bake the tofu and marinade for 40 minutes. Toss the apple slices with the remaining tablespoon of orange juice to keep them from browning. sliced 9 large leaf or butterhead lettuce leaves.com 42 . 2 sprigs of cilantro. Roll up the rice paper to form a tight bundle. soy sauce. folding in the sides along the way. freshly squeezed orange juice 1 Tbsp. minced 1 Tbsp. until it is golden brown and the marinade is absorbed. core. Arrange a slice of tofu along with some apple slices.

Roasted Tomato Basil Soup Ingredients: 6–6 1/2 pounds plum tomatoes. with crackers or chunks of store-bought artisan-style bread. Place in oven and roast the tomatoes for 50 minutes.3.com 43 . Add garlic and pepper flakes and sauté for one more minute.VegetarianFoodPlan. then arrange them cut side up. Remove pan from the oven and set aside. minced 1 tsp. Toss with your hands until the tomatoes are evenly coated with oil. 2) Arrange the cut tomatoes on a large (10×16-inch) baking sheet. Add the basil. 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. red pepper flakes (Optional) 2 cups fresh whole basil leaves (one 2 oz. Add the onion and sauté until soft and slightly golden. bag) 1/2 tsp. Remove from heat and allow to cool slightly. about 10 minutes. dried thyme Preparation: 1) Preheat the oven to 400°F. ©www. Simmer for 15 minutes. 5) Serve piping hot. Drizzle the tomatoes with 1/4 cup olive oil and sprinkle with salt. sea salt 1/2 a medium onion. thyme. 3) Warm the rest of the olive oil in a large saucepan over medium heat. depending on the strength of your blender). extra virgin olive oil 1 Tbsp. 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. they should fill the pan completely. Carefully pour in all the tomatoes and their juices. chopped 1 large garlic clove. 4) Blend the soup in batches in the blender.

TVP. beef-style texturized vegan protein (TVP) 1 (6-ounce) can salt-free tomato paste 1 tsp. thyme. or until the garlic is soft and the spices are fragrant. Add the garlic. stir in the salt and pepper to taste and serve hot. and tomato paste. dried oregano A pinch of cayenne 1/2 cup uncooked lentils (Black. paprika. until the beans are tender. minced 1 tsp. oregano. add the onion and bell pepper and sauté until the onion is translucent and soft. dried thyme 1/2 tsp. pinto beans. Add 5 cups of boiling water and stir until everything is combined and there are no lumps of tomato paste. or crimson are all fine here. Rinse and drain the beans. When the oil is hot.5 to 3 quarts) slow cooker. sage. and cayenne and sauté. chopped 1 garlic clove. sea salt (Or to taste) Freshly ground black pepper Preparation: 1) Combine the black beans. paprika 1/2 tsp.com 44 . ©www. give the chilli a stir or two during the day to ensure even cooking. brown. stirring constantly. for another 2 minutes.VegetarianFoodPlan. Let the beans soak for several hours or overnight. cumin. Chili Con "Carne" Ingredients: 1/2 cup dried black beans 1/2 cup dried pinto beans 1/2 cup dried navy beans 1 Tbsp. ground cumin 1 1/2 tsp. extra virgin olive oil 1 onion. If you are around. then cover with a generous amount of water. dried sage 1 tsp.4. about 5 minutes. finely chopped 1/2 a green or red bell pepper. Drain the dry beans and add them to the slow cooker along with the lentils. 5) When the chili is done. just not red) 1 cup dried. 3) Scrape the onion and spice mixture into the insert of a medium-size (2. and navy beans in a mixing bowl. 2) Heat the olive oil in a skillet over medium-high heat. 4) Cover the slow cooker and cook on high for 5 hours or on low for 8 hours.

until just tender.com 45 . broccoli and remaining ingredients and season to taste with salt and pepper. Italian Pasta Salad Ingredients: 1 1/2 cups bowtie or corkscrew pasta 1 cup broccoli. Drain and allow to cool. can green beans. toss together the pasta.5. drained and chopped 1 purple onion. 3) In a large bowl. ©www. diced 1 12 oz. chopped small 1 12 ounce can water-packed artichoke hearts. 4) Allow to marinate in the refrigerator at least one hour before serving. 2) Lightly steam the broccoli. diced 1/3 cup sliced black olives 2 Tbsp.VegetarianFoodPlan. Toss again before serving. diced 1 -2 tomatoes. diced 1 red or yellow bell pepper. 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.

for 1 hour. combine the split peas. Simmer.VegetarianFoodPlan. chopped 3 medium potatoes. onion and spices. pepper 1/2 tsp. curry powder 1/2 tsp. chopped 1 tsp. dried 10 cups water 1 onion. uncovered. 2) Stir in the carrots. chopped Preparation: 1) In a large saucepan.com 46 . or until the soup reaches desired thickness. for an additional 45 minutes. chopped 2 stalks celery. dried oregano 1 tsp.6. potatoes and celery. 3) Puree in a blender or food processor. Curried Split Pea and Potato Soup Ingredients: 16 oz. water. green split peas. stirring occasionally. salt 1 bay leaf 2 large carrots. Simmer. Reheat before serving. ©www. garlic powder 1 tsp. covered. Remove bay leaf.

onion granules 1/4 tsp.com 47 . or as a side salad. to taste Add dill to taste Preparation: 1) 2) 3) In a large bowl. Raw Eggless Egg Salad Ingredients: 1 Y2 pounds tofu. firm Y2 cup eggless mayonnaise (Nasoya Nayonnaise is my favorite!) 2 red bell peppers. you may wish to finely cube the tofu). Add remaining ingredients and mix well. chopped fresh parsley 2 stalks celery. served on crackers.VegetarianFoodPlan. mash tofu with a fork or potato masher (alternatively. chopped finely 1 small carrot. chopped finely 4 scallions (White and green parts). turmeric 4 tsp.6. garlic powder Black pepper. finely chopped 1 tsp. finely shredded 3 Tbsp. sea salt 1 Y2 tsp. The resulting savory treat is wonderful as a sandwich spread. ©www. pickle relish 1 Y2 Tbsp. prepared mustard 1 Y2 tsp.

coarsely chopped 2-3 cloves garlic. drained and rinsed 1 can black beans. coriander. ground cumin 1 tsp. drained and rinsed 1 can pinto beans. and cook. ground coriander 1 tsp. seeded and cut into 1/2-squares 1 red bell pepper. thawed) Salt and freshly ground pepper. onion. for 5 minutes. and all the beans. dried oregano 2 Tbsp. water for sautéing 1/4 tsp. This is to replace the oil that is often used for sautéing. Add a little water as needed. seeded and cut into 1/2-squares 1 yellow onion. chili powder 3 medium tomatoes. and bring to a boil.com 48 . 4) Lower the heat and simmer for 30 minutes. the canned corn. 6) Serve in shallow bowls. peeled and chopped (Or one 16-ounce can diced tomatoes) 1 can kidney beans. 2) Add the bell peppers. chili powder. and cumin. drained (Or 1-1/2 cups frozen corn. finely chopped 3-4 Tbsp. 3) Stir in the tomatoes. garlic.8.VegetarianFoodPlan. ©www. and stir in the cilantro or parsley. seeded and cut into 1/2-squares 1 yellow bell pepper. drained and rinsed 1 can corn. adding water or tomato juice as needed if too much liquid evaporates. oregano. cayenne pepper 1 tsp. Tres Bean Chilli Ingredients: 1 orange bell pepper. stirring. to taste Water or tomato juice as needed 1/2 cup chopped fresh cilantro leaves or fresh parsley (Optional) Squeeze lime juice to taste (Optional) Preparation: 1) Heat up the few tablespoons of water in a heavy 4-quart saucepan over medium heat. cayenne. 5) Season with salt and black pepper.

Process until almost smooth. Mexican Bean Spread Ingredients: 1/2 oz.com 49 . weigh pumpkin seeds. 2) Add chili powder. chili powder 1/4 tsp. salt. rinsed and drained.VegetarianFoodPlan. or flax crackers. * You can use pine nuts instead of pumpkin seeds. pinto beans. you will need 2 15 oz. ©www. 3) Add water if needed. raw pumpkin seeds 16 oz. or omit both. and liquid smoke flavor. * If you want to use canned beans. 4) Serve with raw veggies or baked tortilla chips. and green chilies. cans. cooked pinto beans 4 oz. Transfer them to a food processor. liquid smoke flavouring Preparation: 1) In a medium-small wide bowl. diced green chillies 1 tsp. sea salt 1/4 tsp.9.

©www. in to very small pieces. Raw Vegan Ceviche Ingredients: 1 cup corn (Do not cut it up. each salt. The pieces should be about the size of a corn kernel. 4) Stir well keep covered in the fridge 4-6 hours or more. by hand or with the food processor. 2) Put all chopped veggies in a large bowl and add: 1/2 tsp. cumin and paprika.10. 3) Add juice of one large pink grapefruit.VegetarianFoodPlan. black pepper. just put it in the bowl) 1 cup butternut squash 1 cup cauliflower 1/2 of a red bell pepper with seeds removed 2 Roma tomatoes 1 Carrot 1 Plum 2 Celery stalks 1 Onion 3 Garlic cloves 1 Larger grapefruit Preparation : 1) Cut each vegetable or fruit.com 50 .

©www. gently turning every two hours or so until they start to get crispy on the outside. chopped about a cup 1/2 cup celery leaf (Or parsley/cilantro) 1 Roma tomato 1/2 cup olives 1 Tbsp. cumin 1 tsp. nutritional yeast (Optional) 1/2 tsp. Makes about 15 balls. 2) Mix well and form 1/4 cup balls. sesame seeds 1/2 cup corn kernels (Fresh/frozen) 1 large clove of garlic 1 small onion. curry A squeeze of lemon Preparation: 1) Place all ingredients in food processor until it turns into a paste. dry dill 1 tsp. salt 1 Tbsp.com 51 .VegetarianFoodPlan. Raw Vegan Falafel Ingredients: 1 cup sunflower seeds 1 Tbsp. 3) Dehydrate at 145F.11.

ginger. Add the almond butter and blend at low speed to combine. about 1/4 inch (1 cm) thick. Add some hemp seeds. chopped ginger 1/4 cup green onions sliced 1/2Tbsp. Cut the Mango lenthwise into strips. mix the almond butter dressing with the cabbage. (You may add water if it needs to be thinner) In a bowl.VegetarianFoodPlan.12.com 52 . shredded 6 large collard green leaves or for a more mild flavor. a few pieces of mango. You should get a rather thick consistency. lemon juice. basil. red chili. Do this for all the other spinach leafs until the ingredients are gone. you might need to stick a cocktail stick in it to hold. and soy sauce. The best and easiest way is to do this with you hands or a large wooden spoon. Then you put some of the cabbage mix on the leaf. Place the collard leaf on a cutting board with the underside facing up. puree the honey. Roll it up and the spinach leaf.redchilli1Tbsp. 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. In a blender. Raw Lettuce Wraps Ingredients: 1/2 cup hemp seed 1/2 cup lemon juice 1 1/2 Tbsp. a few sticks of carrot. 3) 4) 5) ©www.nam ashoyusauce 1 cup raw almond butter 1/2 head Savoy cabbage.

frozen veggies. unpasteurized miso paste 1 can or 15 oz. chopped 1-1/2 cups frozen peas/carrots/corn (Any or all) 1 tsp. garlic powder 1 tsp. crushed red pepper 1 tsp. 3) Simmer for 10 minutes. onion. tarragon leaf 1 tsp.com 53 . spices. fenugreek powder 1/4 tsp. 2) Add beans. miso paste. and carrots into a pot. Simmer for 5 minutes. navy beans 1/2 large onion 4 medium carrots. garam masala 1/2 tsp. cumin seed Salt to taste 1/2 tsp. olive oil Preparation: 1) Put water. ©www. coriander 2 Tbsp. Simple Carrot-Bean Soup Ingredients: 3 cups water 1 Tbsp. and oil.13.VegetarianFoodPlan.

ground coriander Dash of cinnamon 3 tsp. sea salt 1 tsp. chickpeas.com 54 .14. ground black pepper 3 cups sweet potato. diced 2 cups zucchini. diced 1 cup green bell pepper. garlic. olive oil 2 Tbsp. deseeded and diced 1 cup red bell pepper. deseeded and diced 1 Tbsp. minced in garlic press 2 tsp. ground cumin 1 tsp.VegetarianFoodPlan. Curried Vegetable and Chickpea Stew Ingredients: 2 cups onion. ©www. 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. curry powder 2 tsp. quartered lengthwise and sliced 1 can or 15 oz.

pepper 1/3 cup vegan mayonnaise 2 tsp. cover and pulse until blended. each) chickpeas or garbanzo beans. ©www. Serve patties on buns with lettuce and tomato or wrap in lettuce leaf and reserved onion mixture. 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. Shape into six patties.VegetarianFoodPlan. curry powder Tomato sliced 1/2 tsp. curry and pepper. combine onion and vinaigrette. wheat germ and parsley. In a food processor. Makes 6 servings.com 55 .15. set aside. Combine mayonnaise and mustard. spread over cut sides of buns. Dijon mustard 6 sesame seed hamburger buns. cover and process until smooth. Bake at 375° for 10-15 minutes or until firm. Add the eggs. combine the chickpeas. Chickpea Burgers Ingredients: 1 large red onion. walnuts. Place on a baking sheet coated with cooking spray. thinly sliced 1/4 cup fat-free red wine vinaigrette 2 cans (15 oz. split or whole romaine lettuce leaves 6 lettuce leaves Preparation: 1) 2) 3) 4) 5) 6) 7) 8) In a small bowl.

then cut in half horizontally. all spice Dash of cinnamon (Optional) Salt and pepper Preparation: 1) Preheat the oven to 350 degrees Fahrenheit. or delicate squash 1/3 cup pineapple juice 1 Tbsp. 3) Remove from the oven. reserve them to roast if you’d like. extra virgin olive oil 1/4 tsp.VegetarianFoodPlan. allow to cool for 10 minutes. 6) E n j o y ! ©www. butternut.16. and pepper among the halves and use a fork to fluff and incorporate mixture into squash. or until tender. all spice. 2) Place the whole squash on a baking sheet lined with parchment paper or foil and roast for 40-45 minutes. 4) Scoop out the seeds. 5) Divide the juice. oil.com 56 . salt. Acorn Squash with Pineapple Ingredients: 2 medium acorn.

17. ©www. salsa. cover and cook 1 minute longer or until heated through. Makes 4 servings.) black beans.VegetarianFoodPlan. rinsed and drained 4 low carb tortillas (6 inches).com 57 . 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. Fold in half. cheese and sour cream. Spoon 1/2 cupful down the center of each tortilla. 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. warmed or lettuce leaf for wrap 1 medium tomato.

18. ©www. cold pressed olive oil Preparation: 1) Blend all ingredients until smooth. freshly cracked pepper Dash chili powder 1 Tbsp. lemon juice 1 Tbsp. unpasteurized barley miso Y2 tsp.VegetarianFoodPlan. peeled 1/4 cup water 1 avocado 1 clove garlic 1 cup tomato 1 Tbsp.com 58 . Raw Creamed Spinach Soup Ingredients: Y2 head spinach leaves Y2 cucumber. salt Y2 tsp.

Add garlic. Makes 4 servings. Add washed lentils and cover mixture with water. Add chiles. and cayenne. fresh coriander 1 tsp.19.VegetarianFoodPlan. cumin. seeded. chopped 2 Tbsp. minced 1 medium onion.com 59 . onion. salt Preparation: 1) 2) 3) 4) 5) 6) 7) Heat oil in skillet. cored and diced 2 cups of spinach 1 cup tomatoes. red lentils (dry) 1 tsp. masala. cumin powder 1/2 tsp. Kick-it-up Spicy Curry Lentils Ingredients: 12 oz. Add salt just before serving. garam masala 1/2 tsp. turmeric 1 tsp. Add ginger root. diced and crushed 2 cloves garlic. and turmeric and sauté until the onion is transparent. cayenne pepper 3 Anaheim chiles roasted. ginger root. Simmer over low heat for about 25 minutes. spinach. tomatoes and coriander. ©www. diced 1 tsp.

2) Add remaining ingredients and mix well.com 60 . 3) Can have as a side dish or on vegetables or salad.VegetarianFoodPlan. chopped 1/2 small onion.20. ©www. kelp flakes (Gives it a fishy flavor) Vegan mayonaise Salt and pepper to taste Preparation: 1) Mash the garbanzo beans. finely minced 1-2 Tbsp. Mock Tuna Salad Ingredients: 1 cup garbanzo beans (Canned or pre-cooked) 1 stalk celery.

black beans. and add to the salad. thawed 1 large orange. cooked 1 pound green peas. salt and pepper in a large bowl. Zesty 3 Bean Salad Ingredients: 1 3/4 cup or 15 oz.21. dried basil Salt and pepper Preparation: 1) Whisk together the orange zest and juice. balsamic vinegar 1 Tbsp. oil. and roasted bell peppers and add to the bowel. dried oregano 1/2 tsp. diced 1 medium hothouse cucumber 15 oz. extra virgin olive oil 1 medium red onion. 3) Mince the garlic. rough chop the parsley. cooked 1 3/4 cup or 15 oz. cooked 1 3/4 cup or 15 oz. ©www. cucumber. * You can use other beans and it will be very tasty.com 61 . 2) Dice the onion. mustard. garbanzo beans. Dijon mustard 2 Tbsp. 4) Drain and rinse the beans and add along with the peas. vinegar. 5) Stir and serve chilled. roasted bell peppers 1 clove minced garlic 1/3 cup flat leaf parsley. zest and juice 2 Tbsp.VegetarianFoodPlan. pinto beans. agave nectar or honey 1/2 tsp. roughly chopped 3 Tbsp.

7) Can make creamy by blending in food processor. packed with protein. diced 1 tsp. dry uncooked 6 to 7 cups water or vegetable stock 1 medium-size yellow onion. Split Pea Soup This wonderful soup is filling. diced 2 or 3 garlic cloves. ©www. brimming with fiber. dried basil 1/2 tsp. ground mustard 1/4 tsp. 1 hour or longer.VegetarianFoodPlan. to taste Preparation: 1) 2) 3) 4) Rinse split peas. such as stones or residue. with the split peas quite broken down and mushy. Make sure there’s enough water. and bring to a simmer. Ingredients: 2 cups green split peas. black pepper Salt and pepper. pressed or minced 2 carrots. and freezes well. and serve hot. Heat should be low-medium. checking for any impurities. low in calories and fat. 5) The resulting soup should be thick and creamy. 6) Add salt and pepper to taste. Cover loosely and cook until peas are tender. Place all ingredients except salt and pepper in a soup pot. Check occasionally to make sure water has not completely evaporated. dried parsley 1/4 tsp. diced 2 celery stalks.com 62 . A crock pot works very well for making this soup and cook for 6-8 hours.22. Makes 4 to 6 servings. dried marjoram 1 tsp.

and continue cooking for 20 to 30 minutes. Stir in garlic and ginger. and cook for 1 minute. Add tofu to the pan with soy sauce.com 63 . and stir to coat. minced or in garlic press 2 Tbsp. ©www. Squeeze lime juice and sprinkle green onion over tofu before serving.DINNER RECIPES 1. minced maybe you can use garlic press 1 lime 1 Tbsp. or to taste 1 lb. soy sauce. green onion thinly sliced 1/2” ginger. Cover.VegetarianFoodPlan. firm tofu Preparation 1) 2) 3) : Heat oil in a wok or frying pan over medium heat. Rapeseed oil 4 cloves garlic. Garlic Ginger Tofu Ingredients: 3 Tbsp.

3) Steam beans. ©www. 2) Stir in tomato and thyme. let stand 10 minutes. Dijon mustard 1/4 tsp. whisking to combine. or 1 pound green beans. trimmed Preparation: 1) Combine first 5 ingredients in a medium bowl.2. salt 1/8 tsp. covered. Steamed Green Beans with Tomato-Garlic Vinaigrette Ingredients: 1 Tbsp. slowly add oil. crushed and minced 1 Tbsp.com 64 . extra virgin olive oil 1/2 cup seeded chopped tomato 1 tsp chopped fresh thyme 16 oz. 4) Cut into 2-inch pieces. add to tomato mixture. tossing gently to coat. 7 minutes or until crisp-tender. white wine vinegar 1/2 tsp.VegetarianFoodPlan. freshly ground black pepper Garlic cloves.

green onions.com 65 . and sesame seeds and sauté 2-4 more minutes. 2) Fry for about 5 minutes or until browned. minced in garlic press 1/2 cup fresh shiitake mushrooms. 5) Serve with or without rice. divided 1 cup whole water chestnuts. drained and sliced 2 Tbsp. green beans. Rapeseed oil 2 tsp. nama shoyu 3 Tbsp. fresh garlic. stems removed 1 cup fresh snow peas 1 cup water Preparation: 1) Heat 1 tsp. sesame oil. rapeseed oil in pan and add cubed tofu. 3) Stir fry mushrooms.VegetarianFoodPlan. Vegetable N’ Braised Tofu Ingredients: 1 pound tofu firm silken style (Organic and non-gmo). fresh ginger. green onions 2 tsp. pressed in garlic press 2 tsp.3. tofu. nama shoyu and ginger in water and remaining oil for several minutes. ©www. cubed 1” 1 tsp. 4) Add chestnuts. garlic.

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. nama shoyu. olive oil. onion slices. 3) In a small bowl. combine sun dried tomatoes and water.VegetarianFoodPlan. ©www. olive oil 2 Tbsp. Grill an additional 4 to 5 minutes or until tender. balsamic vinegar 2 Tbsp. Grill for 5 minutes and flip with tongs.4. and vegan mayonnaise.com 66 . or sun dried tomatoes in olive oil are ready to go. chopped basil. and tamari. balsamic vinegar. garlic. Preparation: 1) Rehydrate sun dried tomatoes in warm water for 15 min. whisk together remaining chopped basil and garlic. 5) Serve on toasted bun with fresh vegetables on top and sun dried tomato aioli. of bragg liquid aminos 6 Portobello mushrooms. tamari. 2) Food process. minced garlic 1 cup vegan mayonnaise 3 Tbsp. Set aside. and process for 1 minute. tomato slices. cleaned and dried Whole grain buns or rolls Lettuce. vegan cheese as toppings. 4) Dip each mushroom in marinade and place on hot grill.

VegetarianFoodPlan. onion. Prepare toppings.1/2 tsp. Add spices. pinch Toppings:  1 tomato. Mash. cayenne pepper  Black pepper. ©www. food process. diced 1 3/4 cup or 15 oz. cubed  1 avocado. 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. minced  1/4 .5. cumin  1 tsp. Add apple cider vinegar. Remove from heat and cover. Burrito of Black Beans Ingredients: 1 Tbsp. apple cider vinegar Spices:  1 clove of garlic. black beans 2 Tbsp. or blend beans and onion into a puree.com 67 .

diced 1/4 cup radishes. thinly sliced 1/4 cup chopped fresh cilantro 1/4 cup chopped fresh parsley 1 jalapeno pepper. put all vegetables slightly chopped in food processor and pulse until soup has reached desired chunkiness. halved and thinly sliced 1/4 cup green onions. ground cumin 1-2 tsp. deseeded and diced 1/3 cup red onions. 2) To speed up the chopping process. ©www. 3) Cover and chill in refrigerator for 1-2 hours to allow flavors to blend. deseeded and diced 2 Tbsp. ground pepper Hot red pepper optional Preparation: 1) Combine all ingredients and stir well. diced 2/3 bell peppers and color. diced Y2 cup carrots 1 cup cucumber. sea salt 1/4 tsp. diced 1/3 celery. olive oil 1 Tbsp. minced 1 tsp. fresh lime juice or apple cider vinegar 1 Tbsp. garlic. Garden Patch Gazpacho Ingredients: 2 cups tomato vegetable juice low sodium 1 cup tomatoes. chilli powder Y2 tsp.6.VegetarianFoodPlan.com 68 .

combine and purée all the remaining ingredients in a food processor or blender. steam broccoli over boiling water for about 5 minutes. ground coriander 1/4 cup chopped fresh cilantro Preparation: 1) Cut off broccoli stems. salt 1 1/2 oz. or until all the liquid has been absorbed.com 69 . sundried tomatoes in oil 1/4 cup chopped onion 1 3/4 cup or 15 oz. then top with steamed broccoli and black-bean sauce. 2) Place kasha and salt into the water in a large saucepan. Set aside. 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. lemon juice 2 Tbsp. ©www.VegetarianFoodPlan. 5) Place a small portion of kasha on each serving plate. Cover and simmer for about 10 minutes. then slice it into 1/2-inch thick rounds. Peel the stem with a sharp knife. chili powder 1/4 tsp. tahini (Sesame seed butter) 1/2 tsp. 3) While kasha is cooking. cooked and drained 1/2 cup roasted red pepper 2 Tbsp. 4) Just before you are ready to eat.7. Cut or break the tops into bite-sized florets. ground cumin 1/4 tsp. black beans. or until it is bright green and just tender.

Polenta. cut into chunks 1 red bell pepper. ©www.VegetarianFoodPlan. Spike. Use water in pan if you need more liquid to sauté. or pasta Preparation: 1) 2) Sauté the vegetables and mix in tofu cubes.com 70 . or pasta. cut into 1-inch cubes 1 Tbsp. crookneck. or scallop) 1 onion.8. Zesty Tofu and Vegetables Ingredients: 2 to 3 cups cubed summer squash (Zucchini. seeded and cut into large pieces 2 cups small mushrooms 2 tomatoes. Spread the cooked vegetables over Risotto. Schilling Garlic and Herb. polenta. and top with fresh tomato wedges. or other seasoning mix Olive oil Risotto. cubed 1/2 pound very firm tofu.

Cut the whole tomatoes into small pieces. Add all remaining ingredients and bring to a mild boil. black beans. white northern or pinto beans. olive oil 1 green pepper. oregano 1 tsp.VegetarianFoodPlan. ground cumin seed 1 tsp. and put them (including the juice) into a dish. sugar 1/2 tsp. but do not let them get brown.9. cooked 1 3/4 cups or 15 oz. coarsely chopped 1 cup onion. Reduce heat to a simmer and cook for at least 30 minutes. chopped 1 cup vegetable broth 4 tsp.com 71 . and add the green pepper and onion. using a can of diced tomatoes instead of the chopped whole tomatoes does not come out as well. Garnish with fresh chopped onion and shredded cheese if desired. Drain and rinse the beans. salt 1/2 tsp. Stir all of the spices into the skillet. seasoned (or black) pepper 1 3/4 cup or 15 oz. ©www. For some reason. turn down the heat on the skillet and add a little water to slow things down. cooked Preparation (Makes 6 servings): 1) 2) 3) 4) 5) 6) 7) 8) Heat the olive oil in a large skillet on medium heat. The longer you cook the chili. garlic powder 1 tsp. 3 Bean Bonanza Chili Ingredients: 2 Tbsp. cooked 1 3/4 cups or 15 oz. stirring often while you do the next few steps. red kidney beans. chopped 2 1/2 cups whole tomatoes. basil leaf 2 tsp. the more the flavors will blend (up to about an hour). If the onion starts to brown too quickly. Cook for at least 5 minutes. chili powder 1 jalapeno (Optional) seeded and chopped 1 tsp.

10. raw 1/4 cup fresh/frozen corn Dash of chilli powder Sea salt Topping. Spaghetti Squash Salad Ingredients: Whole Spaghetti Squash.com 72 .VegetarianFoodPlan. 2) Place in tortilla and top with plain yogurt and salsa.plain yogurt and salsa Low carb tortilla Preparation: 1) Heat all ingredients together on the stove. black beans 1/4 cup green bell peppers 1/4 cup pumpkin seeds. grated 1/4 cup fresh mushrooms 1/4 cup red bell peppers 8 oz. cooked and removed from shell 1/4 cup carrots. ©www.

After 20 minutes of cooking the rice should be looking more or less done. ©www.VegetarianFoodPlan. ground coriander 1 tsp. ground mustard 1 tsp. Canola oil 1 1/2 tsp. ground ginger 1/2 tsp. ground cumin 1/2 tsp. package firm tofu 2 carrots. Basmati Spinach Stew Ingredients: 1 Tbsp. If not. Add the basmati rice and tofu and reduce heat to simmer.com 73 . package frozen spinach Salt and pepper to taste Preparation: 1) 2) 3) 4) 5) 6) Sauté carrots and spices for 3-5 minutes. black pepper 1 tsp. 8) Take the pot off the heat and let sit for 5 minutes. Add the water and coconut milk and bring to a gentle boil. 9) Add salt and pepper to taste. peeled and sliced into half rounds 1 10 oz. cook for a while longer. can coconut milk (Don't use the "light" version) 4 cups water 1 cup basmati rice 1 16 oz. cayenne pepper 1 14 oz.11. Cook for 10 minutes. Defrost the spinach and squeeze out the extra water. 7) Add the spinach and cook for another 3-5 minutes to heat it up.

heat through. pepper and remaining ginger in remaining oil for 7-9 minutes or until lightly browned. stir-fry 2 minutes longer. thinly sliced 1 package (14 oz. pepper 2 cups hot cooked brown rice 2 Tbsp. Remove and keep warm. ©www. stir-fry tofu. agave nectar or honey 1-1/4 cups vegetable broth 4 tsp. trimmed and cut into 1-inch pieces 1 medium yellow summer squash. divided 1 cup onions 1 lb. stir-fry 1 minute longer or until vegetables are crisp-tender. halved and sliced 2 green onions. Bring to a boil. fresh asparagus. sliced almonds. divided 3 tsp. cook and stir for 2 minutes or until thickened. 6) Serve with rice. Asparagus N’ Squash Tofu Stir-Fry Ingredients: 1/2 tsp. Add onions. Remove and keep warm. 4) Stir in vegetable broth and sweetener and add to the pan. Makes 4 servings.VegetarianFoodPlan.com 74 . sprinkle with almonds. salt. drained and cut into 1/2-inch cubes 1/4 tsp.) extra-firm tofu. nama shoyu. toasted Preparation: 1) In a large nonstick skillet or wok. stir-fry for 2 minutes. Add squash. minced fresh gingerroot. 5) Add asparagus mixture and tofu. stir-fry 1 teaspoon ginger in 1 teaspoon oil for 1 minute.12. braggs amino acids 2 tsp. canola oil. salt 1/4 tsp. 2) Add asparagus. 3) In the same pan.

Grill over hot coals.13. ©www. olive oil 1 lb. Marinate the seitan in the mixture for at least 45 minutes. turning once and brushing with extra marinade as desired.com 75 . 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.

soy sauce Water for cooking the beans Preparation: 1) 2) Soak the beans overnight in 2 cups of water. Drain off any remaining water and stir in the tahini and soy sauce. Sesame Adzuki Beans Ingredients: 1/2 cup dry adzuki beans 1/4 cup tahini 1 Tbsp.VegetarianFoodPlan. Drain off the water and transfer the beans to a saucepan. 3) Makes 2 -4 servings. Add 1.14.5 cups water to the beans. Reduce to a simmer and simmer until the beans are soft (depending on your beans 45 minutes to an hour). Bring to a boil over medium heat.com 76 . ©www.

cooked.VegetarianFoodPlan. black beans. undrained 1 3/4 cups or 15 oz. Taco Soup Ingredients: 1 large onion. 2) Add the other ingredients to the pot and simmer for 30-40 minutes. fresh cut of the cob 1 3/4 cups or 15 oz. cilantro. great northern beans. chopped 1 package low sodium natural taco seasoning 2 cups whole kernel corn. Makes 15 cups. fat free vegetarian refried beans 1 cup diced tomatoes 1 cup salsa Toppings (Avocado. vegan cheese) Preparation: 1) Saute the onion until soft in a large pot sprayed with nonstick cooking spray.com 77 . ©www. undrained 1 3/4 cups or 15 oz.15.

Arrange the chillies on the grill away from the heat. to taste 12 oz. coarsely grated Salt. olive oil 1 medium onion. finely chopped 2 jalapenos. ground cumin 3 1/2 cups or 28 oz. drained 1-3 tsp.16. finely chopped 2 cloves garlic. 4) Set up grill for indirect grilling and preheat to medium. cilantro and cumin. garlic. about 30 to 40 minutes. Add onion. and cook over medium heat until golden brown for about 4 minutes. Grilled Stuffed Chili Rellenos or Green Bell Peppers Ingredients: 6 large poblano chiles or red/green bell peppers 2 Tbsp.VegetarianFoodPlan. to taste Freshly ground black pepper. 5) Cook until chillies are tender and cheese is browned and bubbling. Spoon the mixture into the hollowed chiles and sprinkle with remaining cheese.com 78 . Pepper Jack or Monterey Jack cheese or vegan cheese. 2) Heat 2 tablespoons olive oil in a nonstick skillet. ©www. seeded and chopped 1/2 red bell pepper. vegetarian baked beans. hot sauce. jalapenos. Add salt and pepper to taste. 3) Remove pan from heat and stir in baked beans. red bell pepper. hot sauce and 8 ounces of cheese. to taste Preparation: 1) Cut poblano chiles in half lengthwise to create a boat for filling and scrape out seeds. finely chopped 1/2 cup chopped fresh cilantro 1 tsp. Makes 6 – 8 servings.

onion powder 1/2 tsp. crumbled 1 tsp. garlic powder 1 tsp. Mixture will be thick.com 79 . Add sauteed onions and the rest of the ingredients. adding the flour a few tablespoons at a time to combine well. mash the beans until almost smooth. diced 1 3/4 cup or 15 oz. In a large bowl. Make veggie burgers and enjoy! 3) Makes 6 servings.VegetarianFoodPlan. Form bean mixture into patties. black beans. about 3-5 minutes. cooked 1/2 cup whole wheat flour 2 slices bread. approximately 1/2 inch thick and fry patties in a small amount of oil until slightly firm. Black Bean Burgers Ingredients: 1/2 onion. seasoned salt Salt and pepper to taste Oil for frying Whole grain bun or bread Preparation: 1) 2) Sautee the onions till soft. except the oil. ©www.17.

Simmer. pepper 5 cups hot cooked gluten free penne pasta Preparation: 1) 2) 3) 4) In a large skillet. Penne Pasta & Beans Ingredients: 3 1/2 cups crushed tomatoes 1 cup chopped red bell pepper 1/2 cup chopped onion 1 jalapeno pepper. simmer 10 minutes longer. agave nectar 1 tsp. olive oil 1 3/4 cup or 15 oz. uncovered. ©www. Makes 6 servings. minced fresh cilantro 1 tsp. salt 1/8 tsp. cilantro.VegetarianFoodPlan. vinegar.18. for 10 minutes. bring to a boil. onion. rinsed and drained 1-3 Tbsp. sugar. sauté the green pepper. seeded and chopped 3 garlic cloves.com 80 . Add tomatoes. minced 1 Tbsp. Toss with pasta. jalapeno and garlic in oil for 5 minutes or until tender. cider vinegar 1 tsp. Stir in the peas. cannelloni beans. salt and pepper.

oregano. Fold one side of tortilla over filling. 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. Garnish with avocado and chopped cilantro. ground cumin 1 tsp. Bring to a boil. Bean Tacos Ingredients: 1 medium onion. Spoon about 1/2 cup off center on each tortilla. chopped Preparation: 1) 2) 3) 4) 5) In a nonstick skillet. salt 1/4 tsp. Reduce heat. Makes 8 servings. peeled and sliced Fresh cilantro to top.VegetarianFoodPlan. tomatoes. ©www.com 81 . saute onion and garlic in oil until tender. sprinkle with cheese. Stir in the beans.) black beans.) chopped green chilies 1 Tbsp. chili powder (Or purchase a natural taco seasoning to replace chilli.19. garlic powder 1/4 tsp. cumin. chilies and seasonings. warmed 1/2 cup shredded reduced-fat cheddar cheese or vegan cheddar cheese 1 large ripe avocado. minced 1 Tbsp. dried oregano 1/2 tsp. olive oil 4 cups (32 oz. pepper 8 low carb tortillas (6 inches). simmer. chopped 2 garlic cloves. uncovered.

Curried Tofu Stir-Fry Ingredients: 1/4 cup nama shoyu sauce or Braggs Amino Acid 2 Tbsp. Cook and stir for 1-2 minutes or until thickened and vegetables are crisp-tender. combine the first 10 ingredients. sesame oil 1 medium sweet yellow pepper.20. cornstarch 1-1/2 tsp. peanut butter 1 can (14 oz. chili powder 1/2 tsp. stir-fry 2 minutes longer. ©www. julienned 1/2 pound sliced fresh mushrooms 1 tbsp. Remove and keep warm. cut into 1-inch pieces 4 cups shredded cabbage 4 plum tomatoes. honey or agave 1/2 tsp. 2) In a large nonstick skillet or wok coated with cooking spray. stir-fry for 2 minutes.VegetarianFoodPlan. bring to a boil. Add cabbage and tomatoes. 6) Serve with rice. curry powder 1 tsp. stir-fry yellow pepper for 1 minute. minced fresh ginger root 1/2 tsp. Add mushrooms and onions. crushed red pepper flakes 1 package (16 oz. 3) In the same pan. Makes 6 servings.) firm tofu. 5) Return tofu to skillet. set aside. stir-fry tofu in oil for 2-3 minutes or until heated through. drained and cubed 2 tsp. chopped 3 cups hot cooked brown rice Preparation: 1) In a small bowl. 4) Stir coconut milk mixture and add to skillet.com 82 .) light coconut milk 1 cup matchstick-cut carrots 8 green onions. salt 1/2 tsp.

4) Drain fettuccine. garlic salt Dash pepper 1/2 cup (4 oz.) black beans. chopped 1 Tbsp. Reduce heat.21. ©www. chopped 1 small onion. 2) Meanwhile. Bring to a boil. 5) Top with sauce and sprinkle with mozzarella cheese.com 83 . uncooked vegan spinach fettuccine 1 small green pepper. fennel seed 1/4 tsp. dried oregano 1/2 tsp. black beans and seasonings. simmer. dried basil 1 tsp. Makes 5 servings. 3) Stir in the pasta sauce. uncovered. sauté green pepper and onion in oil until tender. Spinach Fettuccine with Tomato Basil Bean Sauce Ingredients: 6 oz.VegetarianFoodPlan. olive oil 2 cups pasta sauce (no high fructose corn syrup) 1 3/4 cup or(15 oz. for 5 minutes.) shredded part-skim mozzarella cheese or vegan mozzarella cheese Preparation: 1) Cook fettuccine according to package directions. minced fresh basil or 2 tsp. rinsed and drained 2 Tbsp. in a large saucepan.

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