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101 Vegan Recipes Vegetarian Food Plan

101 Vegan Recipes Vegetarian Food Plan

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Published by: Gopinath Ulaganathan on Oct 11, 2011
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  • 1.BananaCarobSmoothie
  • Ingredients:
  • 2.StrawberryEcstasySmoothie
  • 3.SpiceUpYourLife
  • 4.BananaCherryandSesame
  • 5.MangoDelight’Smoothie
  • 6.MarvellousMango
  • 7.Mac’BerryAlmondSmoothie
  • 8.Cran-OrangeStrawberrySmoothie
  • 9.Low GlycemicChocolate-Green Smoothie
  • 10.ZEN-ANANASmoothie
  • 11.Chocolate-AvocadoDREAM
  • 12.CarobShake
  • 13.OatMealRawFoodBreakfast
  • 14. GreenPome-berrySmoothie
  • 15. EnergizingSmoothie
  • YoungCoconutPreparation:
  • 16.VeganGreenChocolateShakeIngredients:
  • 17.GreenMachineSmoothieIngredients:
  • 18.MangoBananaSmoothieIngredients:
  • 19.TropicalGreenSmoothie
  • 20. ParsleyPearSmoothie
  • 1.ChocolateChipVeganCookies
  • 2.BlueberrySquares
  • 3.VeganApplePieIngredients:
  • 4.ChocolateOatmealChaiCookieRecipe
  • 5.CarrotGingerOatmealCookieRecipe
  • 6.OrganicPeanutButterCookies
  • 7.Dark ChocolatyChocolatePudding
  • 8.PeterRabbitCarrotCake
  • 9.BlueBananaBread
  • 10.SuperYummyLow-FatWholeWheatOatmealRaisinCookie
  • 11.Low-fatWheat-freeCarobBrownies
  • 12.RawBananaMacaroons
  • 13.RawCarobpudding
  • 14.SpeedyRawCookies
  • 15.Raw"ChocolateMint"Cookies
  • 16.Raw-BerryPie
  • 17.RawPecanPieTart
  • 18.RawChocolatePudding
  • 19.PapayaBananaPudding
  • 20.OrangeAlmondCookies
  • 1.RawScramble
  • 2. Oatmeal
  • 3.GoodForYouGranola
  • 4.MuesliRecipe
  • 5.RiceMilkRecipe
  • 6.CashewMilkRecipe
  • 7.SweetTofuRicePudding
  • 8.AppleCinnamonQuinoa
  • 9.QuickieBreakfast
  • 10.VeggieTofuScramble
  • 11.CouscousBreakfast
  • 12.HeartyTofuScramble
  • 13.BreakfastBlackEyedPeas
  • 14.SouthWesternBreakfastBurrito
  • 15.HuevosRancheros
  • 16.MultiGrainBreakfast
  • 17.WinterGrainCereal
  • 18.Tofu-BreakfastPancakes
  • 19.QuinoaBreakfast
  • 20. TropicalBreakfastBars
  • 1.RainbowSalad
  • Dressing:
  • 3.RoastedTomatoBasilSoup
  • 4.ChiliCon"Carne"
  • 5.ItalianPastaSalad
  • 6.CurriedSplitPeaandPotatoSoup
  • 6.RawEgglessEggSalad
  • 8.TresBeanChilli
  • 9.MexicanBeanSpread
  • 10.RawVeganCeviche
  • 11.RawVeganFalafel
  • 12.RawLettuceWraps
  • 13.SimpleCarrot-BeanSoup
  • 14.CurriedVegetableandChickpeaStew
  • 15.ChickpeaBurgers
  • 16.AcornSquashwithPineapple
  • 17.BlackBeanFajitas
  • 18.RawCreamedSpinachSoup
  • 19.Kick-it-upSpicyCurryLentils
  • 20.MockTunaSalad
  • 21.Zesty3BeanSalad
  • 22.SplitPeaSoup
  • 1.GarlicGingerTofu
  • 2.SteamedGreenBeanswithTomato-GarlicVinaigrette
  • 3.VegetableN’BraisedTofu
  • 4.PortobelloMushroomBurgerswithSundriedTomatoAioli
  • 5.BurritoofBlackBeans
  • Spices:
  • Toppings:
  • Preparation:
  • 6.GardenPatchGazpacho
  • 7.BroccoliSmotheredinBlackBeanSauce
  • 8.ZestyTofuandVegetables
  • 10.SpaghettiSquashSalad
  • 11.BasmatiSpinachStew
  • 12.AsparagusN’SquashTofuStir-Fry
  • 13.ZestyGrilledSeitanRecipe
  • 14.SesameAdzukiBeans
  • 15.TacoSoup
  • 16.GrilledStuffedChiliRellenosorGreenBellPeppers
  • 17.BlackBeanBurgers
  • 18.PennePasta&Beans
  • 19.BeanTacos
  • 20.CurriedTofuStir-Fry
  • 21.SpinachFettuccinewithTomatoBasilBeanSauce




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

© www.VegetarianFoodPlan.com

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

© www.VegetarianFoodPlan.com

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

of honey 1 tray of ice cubes Water 9.7. 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. chopped flax seeds 8. of maca  Handful of goji berries  1 tsp. flax oil 1 tsp. Low Glycemic Chocolate-Green Smoothie Ingredients:  1 Tbsp. hemp seeds  3 tsp. Mac’ Berry Almond Smoothie Ingredients: 1/2 banana (Or substitute half an avocado but eliminate the flax oil) 4 oz. of coconut butter  1 tsp. of soaked brown flax seed  1 Tbsp.VegetarianFoodPlan. Cran-Orange Strawberry Smoothie Ingredients: 2 oranges 1 cup strawberries (Frozen or fresh) 1/3 cup unsweetened cranberries (Frozen is ok) 1 Tbsp. of your favorite dried green supplement  Stevia (Optional) 10. frozen acai 1/3 to 1/2 cup frozen mixed berries 1-2 Tbsp. cacao nibs 3-4 each raw almonds AND macadamia nuts 2 tsp. of cacao powder  1/2 tsp.com 6 .

hemp. Carob Shake Ingredients: 1 large banana 1-1/2 cup almond. less is better) 1 Tbsp. soy.com 7 . soy.VegetarianFoodPlan. or rice milk 1 Tbsp. rinse before use) 2 apples sliced 1 banana sliced 1 Tbsp. organic maple syrup Add ice 13.11. rice milk (less for thicker shake) 12. flax meal 3 Tbsp. raisins & hemp seeds (Optional) www. cinnamon 1/4 cup pure water if blending Nuts. soaked brown flax seed (Optional) 1-2 tsp. almond. raw carob powder 1 or 2 shakes of cinnamon 1 Tbsp.2 cups liquid use water. ground flaxseed 1/4 cup soaked raw almonds 1 tsp. of cacao powder 11/2 . Oat Meal Raw Food Breakfast Ingredients: 1/2-1 cup soaked oat groats (Let soak uncovered. in water over night. Chocolate-Avocado DREAM Ingredients: 1/2 avocado 1 medium sized banana 4-6 dates (Sweeten to taste.

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

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 20.17. of ginger root powder or 1/4 inch fresh peeled ginger 1 Tbsp.VegetarianFoodPlan. coconut butter (Or 1 young coconut with coco-water if available in your area) 2-3 cups water until desired Add ice only if desired www. 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. soy.com 9 . rice or almond milk Add ice if desired 19. 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. 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.

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

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

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

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

or crumble some graham crackers on top. a slice of apricot or whipped cream. red seedless grapes. carob powder 3 Tbsp. agave nectar or to taste 1/2 cup almond milk Add water if need to thin for blending Preparation: 1) Place all the ingredients in a powerful blender and puree until creamy. 2) Pour the pudding into bowls and add your desired toppings. Ingredients: 1 cup raw cashews 3 Tbsp. ©www. Dark Chocolaty Chocolate Pudding Make a rich and creamy vegan chocolate mousse from tofu! Garnish with fresh strawberries. cacao powder 1 Tbsp.7.com 14 .VegetarianFoodPlan.

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

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

Super Yummy Low-Fat Whole Wheat Oatmeal Raisin Cookie Ingredients: 1/4 tsp. add the vanilla essence. baking soda into the flour and oatmeal in a bowl. raisins and nuts and mix well into the dough. olive oil or 1 Tbsp. 2) Prepare a cookie sheet either with non-stick spray or a parchment paper. 5) Add in applesauce and egg substitute and beat well. beat olive oil (and/or milk) together with the vegan sugar. cloves 1/2 tsp. 12) Eat when nice a warm and chewy. of ground cinnamon 1/8 teaspoon nutmeg 1/4 tsp. remove from cookie tray and cool on a rack. 11) When it’s done.10.1/2 cup of sugar 1/4 cup of unsweetened applesauce 3/4 tsp. arrowroot flour (As substitute for 1 egg) 3/4 cup of whole wheat flour 3/4 cup of dry oats 2 Tbsp. 9) Flatten to about 3/4 and keep it thick. 8) Drop by tablespoonful about 3 to a row. of vanilla essence 1/4 cup raisins Preparation: 1) Preheat oven to 350F. 6) Add in the flour mixture and beat on medium until a semi-stiff dough forms. 7) At this point.com 17 . www. 3) Sift the salt. cinnamon. of baking soda 1/4 cup pecans. chopped 2 Tbsp. oil + 1 Tbsp of Almond Milk 1/3 . This dough will be very slightly sticky. 10) Bake in the center of oven for about 10-12 minutes.VegetarianFoodPlan. Stir to blend together. 4) In a mixing bowl. of salt (Optional) 1/2 tsp.

very ripe banana Pinch of salt 1/4 cup chopped walnuts 1/8 cup sultanas or raisins 1/2 Tbsp.com 18 . your better off slightly undercooking them and having a slightly soft middle. Mash the banana in a large mixing bowl. pure maple syrup Egg replacer equivalent of 2 eggs 1/2 tsp. Leave to cool and enjoy! 5) 6) 7) 8) ©www. The mixture should be sticky but not too wet. Line an 8x8-inch square baking pan with foil and lightly oil the bottom. tahini Preparation: 1) 2) 3) 4) Pre-heat oven to 350°. Don’t over cook. Add all the other ingredients and mix well. Low-fat Wheat-free Carob Brownies Ingredients: 1/3 cup brown rice flour 2/3 cup porridge oats 4 Tbsp. vanilla essence 1/2 cup carob powder 1 large. You may need to adjust wet/dry ingredients to achieve the correct texture. Use a hand blender to blend the oats into a powder/flour.VegetarianFoodPlan. Bake for 30-35 minutes.11.

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

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

© www. honey. Raw-Berry Pie Ingredients: For the crust:  2 cups almonds  1/2 cup honey For the topping:  1 cup walnuts  1/4 cup honey  1/3 cup blueberries  2 Tbsp. fresh coconut butter (Optional) For Garnish: fresh strawberries. sliced strawberries.com 21 . Blend the almonds and honey until finely chopped. sliced Preparation: Crust 1) 2) Topping 1) 2) Blend the walnuts. Spoon into a serving dish and pack down well.VegetarianFoodPlan. Pour on top of crust and decorate with fresh.16. blueberries. and fresh coconut butter (if using) until smooth.

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

sea salt. ©www.19. and apples in a food processor until they are finely chopped. raisins. raw tahini Preparation: 1) Blend all ingredients until smooth and it’s ready to eat! 20. oranges. peeled and seeded) 1 banana 1-2 tsp.com 23 .VegetarianFoodPlan. cored Preparation: 1) Blend the almonds. orange peel. 2) When all ingredients are finely processed. Papaya Banana Pudding Ingredients: 1 cup papaya chunks (About Y2 a Hawaiian papaya. whole and peeled 2 apples. use a spatula to spread cookie mixture onto a dehydrator tray OR shape into balls and eat as is. soaked overnight 2 cups raisins Y2 cup orange peel 2 medium oranges. Orange Almond Cookies Ingredients: 4 cups raw almonds.

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

2) Add raisins. of cinnamon 2/3 cup shredded coconut (Unsweetened) 1 tsp. 3) If your dehydrator has a heating gauge. place in the oven on the lowest temperature possible and leave the oven open a crack or on the lowest setting until dry or about 24 hours. minerals. 3) Process all ingredients except raspberries for 10-15 seconds. turn it no higher than 105 degrees so not to destroy the vitamins.VegetarianFoodPlan. 4) If you don’t have a dehydrator. you can add more agave. of alcohol free vanilla 1 tsp. alcohol free vanilla. agave nectar and Stevia. 5) Continue to add sweetener to taste. and essential fiber. To dry granola: 1) Take the chunky mixture and drop it on dehydrator trays. just place it on the tray in small chunky pieces. 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. Stevia or honey. salt. ©www. of salt 2 Tbsp. or until ingredients are slightly mixed but still chunky. 2) You don’t need to smooth it out.3. If you would like it sweeter. and blend once more about 10-15 seconds. Good For You Granola Ingredients: 4 cups of soaked sunflower seeds 1 cup of soaked flax seeds 2/3 cups of raisins 1 tsp. 4) Add raspberries. cinnamon.com 25 .

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

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

7. Sweet Tofu Rice Pudding Ingredients: 1 cup organic brown rice, short or long 1 1/2 cups water 1 Tbsp. coconut oil 1 tsp. salt 1 cup chopped fresh/ frozen blueberries 1 1/2 cup So Delicious Coconut yogurt 1/4 cup agave nectar 1 cup tofu, firm, cut into cubes 3 Tbsp. pecans 1 tsp. cinnamon 1/4 teaspoon nutmeg 1/2 tsp. vanilla extract Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Place rice, coconut oil, slat and water in pan and bring to a boil. Lower the heat and simmer rice for 30 minutes, or until rice is soft. Make sure the rice does not dry out and burn. Fold in the tofu with 1/3 cup of coconut yogurt and cover lid. Allow to cook on medium heat for 5 minutes. Add the vanilla extract, cinnamon, cashews and agave or maple syrup. Cover with lid and allow to sit for ten minutes. Serve warm in bowl and top with fresh blueberries or fruit of your choice.



8. Apple Cinnamon Quinoa Ingredients: 1/2 cup quinoa, rinsed thoroughly, uncooked 1-1/2 cups unsweetened Almond milk 2 Tbsp. raisins 1 apple, cored and chopped 1 tsp. ground cinnamon 1-2 tsp. lemon juice 1/4 tsp. vanilla extract Preparation: 1) To thoroughly rinse quinoa, cover it with water in a mixing bowl, then rub it between the palms of your hands. Pour off the cloudy liquid through a strainer and then repeat the process two or three more times, until the rinse liquid remains clear. In a medium-sized saucepan, combine the rinsed and drained quinoa with almond milk. Bring to a slow simmer, then cover and cook for about 15 minutes until the quinoa is tender. In the blender place apple, raisins, cinnamon, vanilla extract, and lemon juice and puree. Put it in pot with quinoa and let it simmer for 5-15 minutes. Serve warm or chilled.

2) 3) 4) 5) 6)

Makes about 3 cups.



9. Quickie Breakfast Ingredients: 2 to 3 medium dried figs 1/4 cup raisins 1 medium apple 1 cup quick rolled oats 3 cups vanilla almond milk 1/4 tsp. cinnamon Dash of nutmeg Preparation: 1) 2) 3) 4) In a food processor, chop the apricot halves, figs, and raisins. Cut and core the apple and then add it to the dried fruit in the food processor. Chop fine. Transfer the fruit mixture to a medium-sized saucepan and add the remaining ingredients. 5) Simmer slowly, stirring occasionally, for about 5 minutes, or until thickened. Makes 4 servings.



10. Veggie Tofu Scramble Ingredients: 1/2 cup chopped celery 1/2 cup minced onion 1/2 cup chopped bell pepper 1 cup zucchini 1 cup chopped kale 1 1/2 tsp. chilli powder 1 tsp. cumin 16 oz. low-fat tofu, drained and crumbled 1/2 Tbsp. Himalayan salt 1/2 cup vegetable broth 1/4 tsp. pepper Preparation: 1) Heat 1/4 cup of vegetable broth, celery, onion, bell pepper, and zucchini in a skillet over medium-high heat. 2) Cook until softened. Add the remaining vegetable broth, kale, and spices. 3) Cover the pan and cook until the kale is wilted. 4) Add the crumbled tofu. Cook until firm and lightly browned. 5) Add the salt, pepper. 11. Couscous Breakfast Ingredients: 2 cups hot Almond milk 2 cups dry couscous 1/3 cup raisins, soaked in water and drained 1/3 cup dried apricots 6 pecans, raw honey, to taste (Or use agave nectar) Preparation: 1) Bring the almond milk to a boil on the stove. 2) Add the couscous to the hot almond milk and let stand 5 minutes. 3) Stir in raisins, pecans, and honey/agave nectar to taste. * A serving size is 1/3-1/2 cup cooked.



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

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

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

Huevos Rancheros Ingredients: 6 egg whites OR enough scrambled tofu mix to serve two 1 15oz. onions. can of black beans 2 fat free/low fat flour tortillas 1 cup of salsa Diced green chillies 2 Tbsp. 6) Top the salsa with the scrambled egg whites or scrambled tofu.15. or top the beans with the salsa and place the plates in a microwave oven and heat for 1 to 2 minutes on high. 5) Top the beans with salsa that you've either warmed upon the stove top. diced 3 Tbsp. 4) Cover each tortilla with the black beans. diced Preparation: 1) Warm the beans and separately scramble the egg whites or tofu mix in a non stick pan. 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). spreading out the beans to cover the whole tortilla. tomatoes. ©www. Makes 2 servings.VegetarianFoodPlan. 3) Take the warmed tortillas and place each one flat on a separate plate.com 35 . vegan cheese 4 Tbsp.

16. and raisins and almond milk. 5) Add chopped apple. Or make one serving by boiling 1/4 cup of cereal.VegetarianFoodPlan. nutmeg. 4) Warm up when you want. ©www. measure 2 cups of cereal to 5 cups of water. 2) When ready to cook. 3) You can store leftovers in the refrigerator.com 36 . bringing it to boil. cinnamon. Multi Grain Breakfast Ingredients: 1/2 cup whole wheat berries 1/2 cup whole rye berries 1/2 cup oat groats or rolled oat 1/2 cup whole triticale 1/2 cup whole barley 1/2 cup buckwheat groats 1/3 cup sesame seeds 1/3 cup flaxseed Preparation: 1) Combine all ingredients dry and store until you decide to prepare breakfast.

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

Reduce the heat as you do subsequent batches. Serve with fat free maple syrup. vanilla Dash of salt 2 tsp. 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.18.com 38 . Be sure to add more soy milk or water to keep the batter from getting too thick as it sits. jam or jelly. as it reduces the amount of Pam you need to fry them. Try to use a cover to steam the pancakes as much as fry them. Tofu-Breakfast Pancakes Ingredients: 2 cups whole wheat flour 1 package silken Mori-Nu low fat tofu (1 gm/3 oz) 1 large apple 1 tsp. Fry in a non-stick pan sprayed with Pam. ©www. except for the Cinnamon and blueberries. or they will tend to stick.VegetarianFoodPlan.

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

8) Serve. sunflower seeds. 7) Bake at 350° for 20 minutes.com 40 .VegetarianFoodPlan. 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 grapeseed oil. Press the dough into the baking dish. In a large bowl. Mix in coconut. wetting your hands with water to help pat the dough down evenly. almond slivers and raisins.20. combine almond flour. salt and baking soda. pumpkin seeds. 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. Stir dry ingredients into wet. Grease an 8x8 baking dish with grapeseed oil. Makes 12-16 bars. ©www.

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

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

Place in oven and roast the tomatoes for 50 minutes. 2) Arrange the cut tomatoes on a large (10×16-inch) baking sheet. with crackers or chunks of store-bought artisan-style bread. chopped 1 large garlic clove. they should fill the pan completely. and 1 cup water (you may need to add an extra cup if the tomatoes are on the dry side). Carefully pour in all the tomatoes and their juices. thyme. Add the onion and sauté until soft and slightly golden. Add the basil.com 43 . extra virgin olive oil 1 Tbsp. Drizzle the tomatoes with 1/4 cup olive oil and sprinkle with salt. Remove pan from the oven and set aside. Simmer for 15 minutes. ©www. Roasted Tomato Basil Soup Ingredients: 6–6 1/2 pounds plum tomatoes.3. depending on the strength of your blender). 5) Serve piping hot. about 10 minutes. sea salt 1/2 a medium onion. 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. bag) 1/2 tsp. dried thyme Preparation: 1) Preheat the oven to 400°F. 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. minced 1 tsp. red pepper flakes (Optional) 2 cups fresh whole basil leaves (one 2 oz. Toss with your hands until the tomatoes are evenly coated with oil. Remove from heat and allow to cool slightly. cut in half lengthwise (About 35) 1/4 cup plus 1 Tbsp. 4) Blend the soup in batches in the blender. then arrange them cut side up.VegetarianFoodPlan.

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

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

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

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

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

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

VegetarianFoodPlan. 2) Put all chopped veggies in a large bowl and add: 1/2 tsp. by hand or with the food processor. 3) Add juice of one large pink grapefruit. 4) Stir well keep covered in the fridge 4-6 hours or more. in to very small pieces. 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 . each salt. cumin and paprika. Raw Vegan Ceviche Ingredients: 1 cup corn (Do not cut it up.10. ©www. The pieces should be about the size of a corn kernel. black pepper.

©www. gently turning every two hours or so until they start to get crispy on the outside.11. Raw Vegan Falafel Ingredients: 1 cup sunflower seeds 1 Tbsp. chopped about a cup 1/2 cup celery leaf (Or parsley/cilantro) 1 Roma tomato 1/2 cup olives 1 Tbsp. salt 1 Tbsp. cumin 1 tsp.VegetarianFoodPlan. 2) Mix well and form 1/4 cup balls.com 51 . Makes about 15 balls. nutritional yeast (Optional) 1/2 tsp. dry dill 1 tsp. 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. 3) Dehydrate at 145F.

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

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

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

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

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

©www. 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. cheese and sour cream. Black Bean Fajitas Ingredients: 1/2 cup each julienned sweet yellow pepper and red pepper 1 cup red onions julienned 1 can (15 oz. salsa. top with tomato. cover and cook 1 minute longer or until heated through. Fold in half. Spoon 1/2 cupful down the center of each tortilla. Makes 4 servings.) black beans. warmed or lettuce leaf for wrap 1 medium tomato.com 57 .17.VegetarianFoodPlan. Add beans. rinsed and drained 4 low carb tortillas (6 inches).

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

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

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

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

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

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

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

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

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

onion. minced  1/4 .com 67 .VegetarianFoodPlan. or blend beans and onion into a puree. peeled and cubed Preparation: 1) 2) 3) 4) 5) 6) Strain and rinse black beans. Add apple cider vinegar.1/2 tsp.5. Remove from heat and cover. ©www. food process. cayenne pepper  Black pepper. diced 1 3/4 cup or 15 oz. Burrito of Black Beans Ingredients: 1 Tbsp. cumin  1 tsp. cubed  1 avocado. black beans 2 Tbsp. pinch Toppings:  1 tomato. Add spices. Prepare toppings. Use a leaf of lettuce or tortillas to wrap up the bean. Mash. apple cider vinegar Spices:  1 clove of garlic.

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

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

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

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

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

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

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

seitan Preparation: 1) 2) 3) 4) Whisk together all ingredients except for the seitan. Grill over hot coals.VegetarianFoodPlan. ©www. Marinate the seitan in the mixture for at least 45 minutes. turning once and brushing with extra marinade as desired.com 75 .13. olive oil 1 lb. 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.

Drain off any remaining water and stir in the tahini and soy sauce.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). Bring to a boil over medium heat.VegetarianFoodPlan.com 76 . Drain off the water and transfer the beans to a saucepan. soy sauce Water for cooking the beans Preparation: 1) 2) Soak the beans overnight in 2 cups of water. Add 1. ©www.14.

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

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

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

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

chopped Preparation: 1) 2) 3) 4) 5) In a nonstick skillet.) chopped green chilies 1 Tbsp. Bring to a boil. peeled and sliced Fresh cilantro to top. ground cumin 1 tsp. salt. tomatoes. sprinkle with cheese. olive oil 4 cups (32 oz. Garnish with avocado and chopped cilantro. rinsed and drained 1 Y2 cup diced tomatoes Y2 cup (4 oz. oregano. chilies and seasonings.) black beans. cumin. ©www. Reduce heat. Spoon about 1/2 cup off center on each tortilla. chopped 2 garlic cloves. Makes 8 servings. dried oregano 1/2 tsp. garlic powder) 1 tsp. for 3-5 minutes or until mixture begins to thicken. uncovered. garlic powder 1/4 tsp. chili powder (Or purchase a natural taco seasoning to replace chilli. warmed 1/2 cup shredded reduced-fat cheddar cheese or vegan cheddar cheese 1 large ripe avocado.19. saute onion and garlic in oil until tender. minced 1 Tbsp.com 81 . Stir in the beans. Fold one side of tortilla over filling. salt 1/4 tsp.VegetarianFoodPlan. simmer. pepper 8 low carb tortillas (6 inches). Bean Tacos Ingredients: 1 medium onion.

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

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

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