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