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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
Mango Delight’ Smoothie Ingredients: 1 cup organic almond milk 1 large fresh mango (peeled) or frozen 1 apple. cored 2 tsp. sesame seeds 1 or 2 tsp.com . flax seeds (Thickens smoothie) 2 tsp. of raw cacao powder Raw honey or agave nectar as sweetener Water/ice to blend 5. cucumber. © www. 1 Tbsp. and nuts in 2-3 cups of water first preferably. 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. raw sunflower seeds 4-6 raw Brazil nuts or 4-8 soaked raw almonds 1 Tbsp. ground up sesame seed 6. spinach. coconut. ground up flax seed 2 tsp.VegetarianFoodPlan. ginger and blend. Marvellous Mango Ingredients: 2-3 tsp. sunflower.4. 2) Next add all the remaining ingredients: peeled mango.
of honey 1 tray of ice cubes Water 9. flax oil 1 tsp. of your favorite dried green supplement Stevia (Optional) 10. Low Glycemic Chocolate-Green Smoothie Ingredients: 1 Tbsp.7. cacao nibs 3-4 each raw almonds AND macadamia nuts 2 tsp. hemp seeds 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. of coconut butter 1 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.VegetarianFoodPlan. of cacao powder 1/2 tsp. of soaked brown flax seed 1 Tbsp.com 6 . Mac’ Berry Almond Smoothie Ingredients: 1/2 banana (Or substitute half an avocado but eliminate the flax oil) 4 oz. chopped flax seeds 8. frozen acai 1/3 to 1/2 cup frozen mixed berries 1-2 Tbsp. of maca Handful of goji berries 1 tsp.
hemp. Chocolate-Avocado DREAM Ingredients: 1/2 avocado 1 medium sized banana 4-6 dates (Sweeten to taste. of cacao powder 11/2 . rinse before use) 2 apples sliced 1 banana sliced 1 Tbsp. raisins & hemp seeds (Optional) www. raw carob powder 1 or 2 shakes of cinnamon 1 Tbsp. rice milk (less for thicker shake) 12. soy. flax meal 3 Tbsp.VegetarianFoodPlan.com 7 . ground flaxseed 1/4 cup soaked raw almonds 1 tsp. organic maple syrup Add ice 13.11. in water over night. soaked brown flax seed (Optional) 1-2 tsp. Carob Shake Ingredients: 1 large banana 1-1/2 cup almond. less is better) 1 Tbsp. Oat Meal Raw Food Breakfast Ingredients: 1/2-1 cup soaked oat groats (Let soak uncovered. or rice milk 1 Tbsp. cinnamon 1/4 cup pure water if blending Nuts.2 cups liquid use water. almond. soy.
water and meat 1 cup your favorite frozen berry (Raspberry. soaked flaxseed 4-6 chucks pineapple (Fresh or frozen) 1-2 cup organic spinach (Fresh or frozen) 15. rice. 2) Scoop out coconut meat and place in blender. Energizing Smoothie Ingredients: 1/2 ripe avocado 1 frozen banana 1 young coconut. flax oil or substitute with Y2 avocado if no oil Couple dashes of cinnamon 1 tsp. Green Pome-berry Smoothie Ingredients: 1 medium sized banana 6-8oz (1 cup) frozen blueberries 1/2 cup pomegranate juice 1/2 cup almond.VegetarianFoodPlan. Favorite fruit/Y2 an apple 1/4 inch-1/2 inch raw ginger peeled Udo's. Vegan Green Chocolate Shake Ingredients: Almond milk vanilla unsweetened 1-2 fresh kale leaves Almond butter 1 Tbsp.com 8 1) . 16. blueberry) Dash of Stevia to taste Dash cinnamon 1 Tsp.14. maca (Optional) Young Coconut Preparation: To open young coconut use clever or chef knife. Remember to be very careful to avoid hard pieces from the husk. soy or hemp milk 1 Tbsp. then dump coconut water into blender.+ cocoa powder Handful blueberries or strawberries Pumpkin seeds Water (As needed) Dash Stevia to sweeten ©www. strawberry.
soy. rice or almond milk Add ice if desired 19.com 9 . coconut butter (Or 1 young coconut with coco-water if available in your area) 2-3 cups water until desired Add ice only if desired www. Tropical Green Smoothie Ingredients: 3 cups fresh organic baby spinach 2 cups fresh or frozen pineapple cubes 2-3 kiwis 1/2 avocado 1 banana Add ice & water until desired 20. Parsley Pear Smoothie 2 pears sliced 1/3 bunch of parsley (Traditional or Italian is fine) 1 stalk of celery (the greener the better) 2 Tbsp. of ginger root powder or 1/4 inch fresh peeled ginger 1 Tbsp. Green Machine Smoothie Ingredients: 3-5 leaves of kale 1 kiwi 1 avocado 2 Tbsp.17. of spirulina or SuperGreens powder Add water/ice 18. of flaxseed oil 1/4 tsp. Mango Banana Smoothie Ingredients: 1 medium-sized mango Dash of agave nectar or maple syrup 1 medium sized banana or ripe plantain 3/4-1 cup hemp.VegetarianFoodPlan.
ground cinnamon 1 tsp. agave nectar and vanilla. 6) Bake about 30 minutes or until lightly browned on edges.DESSERT RECIPES 1.com 10 . Blueberry Squares Ingredients: 4 cups fresh blueberries or berry of your choice 2 tsp. 5) Now add to dry ingredients and fold in carob chips. cinnamon. 6) Place a Tbsp. walnuts and seeds.VegetarianFoodPlan. 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. 3) Stir flour and baking powder in large bowl 4) In separate bowl stir well and combine applesauce. 2) Spray baking pan with cooking spray. alcohol free vanilla extract (Trader Joe’s has alcohol free) 8 oz/1 cup unsweetened carob chips 1/4 cup chopped walnuts or pecans 1/4 cup sunflower seeds Preparation: 1) Preheat oven to 350 degrees. 7) Moisten your fork if it begins to stick to batter. Makes 48 cookies 2. 4) Processed oats with berries. of batter onto cookie sheet and flatten with fork. 5) Spread batter evenly into sprayed pan. 8) Bake about 12 minutes or until golden. Chocolate Chip Vegan Cookies Ingredients: 3 cups whole-wheat flour 1 tsp. cloves. 7) Allow treat to cool down then cut into squares and serve! ©www. arrowroot and apple juice concentrate in large bowl. 2) Spray cookie sheet with cooking spray. 3) Using blender or food processor grind oats to coarse powder texture.
baking powder 1 Tbsp. 5) Mix in the flax seed. Vegan Apple Pie Ingredients: 1/4 cup frozen apple juice concentrate 1 3/4 cup applesauce (Optional unsweetened version) 2 1/2 cups whole wheat flour 1/2 cup quick oats 1/2 cup of raisins 1/4 cup chopped walnuts 1 tsp. cinnamon 1/2 tsp. 7) Remove pie from oven and cover with aluminium foil for 10 minutes before removing from pan. alcohol free vanilla extract (Trader Joe’s has Alcohol Free FYI) 2 Tbsp.com 11 . applesauce. 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.VegetarianFoodPlan. all-spice 1/2 tsp. finely shredded & unsweetened 3 large. nutmeg 1 tsp. cinnamon 1/2 tsp. do not cook 2/3 cup almond meal 1/4 teaspoon cardamom 1/4 tsp. ripe bananas.can do gluten free 1/3 cup coconut. ground flax seed. ground cloves 1/4 tsp.3. fine grain sea salt 1 tsp. baking soda. Chocolate Oatmeal Chai Cookie Recipe Ingredients: 2 cups rolled oats. slightly warm. baking soda 1 tsp. baking powder 6-7 ounces chocolate chips or dark chocolate bar chopped or unsweetened carob www. 4) Stir in the apple juice concentrate. baking powder and spice in a large mixing bowl. mixed with 2 Tbsp. oats. and vanilla to the dry ingredients and mix until combined. 4. well mashed (about 1 1/2 cups) 1 tsp. vanilla extract 1/4 cup coconut oil or olive oil. 6) Pour batter into oiled pan and bake for 45-50 minutes.
vanilla extract. raisins and oats. salt. 5) Add the dry ingredients to the wet ingredients and stir until combined. 2) Line two baking sheets with parchment paper. 8) Bake in the top 1/3 of the oven for 10 .Preparation: 1) Preheat oven to 350 degrees. racks in the top third. 4) Add the nuts and carrots.You can make your own almond meal by pulsing almonds in a food processor until it is the texture of sand . 8) Bake for 12 . baking powder. warmed until just melted 1 tsp. one level tablespoonful at a time. cardamom. and baking powder. 5. grated fresh ginger 1/4 cup wheat germ 1/2 cup raisins Preparation: 1) Preheat oven to 375F degrees. shredded coconut. salt. leaving about 2 inches between each cookie. and coconut oil. an inch apart. baking powder Scant 1/2 tsp. almond meal.12 minutes or until the cookies are golden on top and bottom. 5) In a separate smaller bowl use a whisk to combine the maple syrup. Set aside. 4) In another bowl whisk together the oats. 6) Fold in the chocolate/carob. 3) In a large bowl whisk together the flour.don't go too far or you'll end up with almond butter. room temperature 1/2 cup unrefined (fragrant) coconut oil.14 minutes or until turning brown on the bottom. 3) In a large bowl combine the bananas. 7) Drop dollops of the dough. ©www.com 12 . cinnamon. coconut oil. 6) Add this to the flour mixture and stir until just combined. fine grain sea salt 1 cup rolled oats 2/3 cup chopped walnuts 1 cup shredded carrots 1/2 cup real maple syrup. Carrot Ginger Oatmeal Cookie Recipe Ingredients: 1 cup whole wheat pastry flour 1 tsp. and ginger. Makes about 3 dozen bite-sized cookies. ground cloves. each about 2 teaspoons in size. 7) Drop onto prepared baking sheets.VegetarianFoodPlan. 2) To make almond meal. onto a parchment lined baking sheet. wheat germ.
or unbleached all-purpose flour 1 tsp. go ahead and chill the batter for an hour or so before this step.com 13 . In a separate larger bowl combine the peanut butter.still a bit dusty looking. give one more quick stir. 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. Bake for 10. maybe 11 minutes . and vanilla. In a medium mixing bowl combine the flour.but don't over bake or they will be dry. 9) 10) Make 2 . Organic Peanut Butter Cookies Ingredients: 2 cups whole wheat pastry flour. Stir until combined.3 dozen cookies. so if you're set on doing criss-crosses.VegetarianFoodPlan. baking soda 3/4 tsp. maple syrup. Pour the flour mixture over the peanut butter mixture and stir until barely combined . 6. www. It's a loose batter. vanilla extract Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Preheat oven to 350F degrees. just a stroke or two. spelt flour. Press down on each one gently with the back of a fork. and salt.Makes about 2 1/2 dozen cookies. baking soda. Place racks in the top third. Let cool five minutes and transfer to a cooling rack. olive oil. Now drop by heaping tablespoonfuls onto parchment-lined baking sheets. Let sit for five minutes.
©www. red seedless grapes. Dark Chocolaty Chocolate Pudding Make a rich and creamy vegan chocolate mousse from tofu! Garnish with fresh strawberries. Ingredients: 1 cup raw cashews 3 Tbsp.7. or crumble some graham crackers on top. cacao powder 1 Tbsp.VegetarianFoodPlan. 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. a slice of apricot or whipped cream. 2) Pour the pudding into bowls and add your desired toppings. carob powder 3 Tbsp.com 14 .
ground cloves 1 tsp. baking powder 1 1/2 tsp. cinnamon. I use a food processor instead of grating them by hand. ground cinnamon 1/4 cup raisins 1 Y2 tsp. mix all dry ingredients together in a mixing bowl: flour. allspice. 6) Transfer to a greased 13x9x2 pan. Mix until "just mixed. 2) Grate the carrots. salt 2 cup grated carrots 1 cup almond milk 1 1/2 cup applesauce 1 cup maple syrup. baking powder. 3) Preheat the oven to 350F. Peter Rabbit Carrot Cake Ingredients: 2 cups spelt flour or whole wheat flour 2 tsp. Grade B (vegan) or 1 cup honey (Vegetarian) 1/2 cup crushed walnuts (Optional) Preparation: 1) First. allspice Y2 tsp." 5) Mix in the walnuts. baking soda 2 tsp.8. 4) Combine the carrots and the rest of the ingredients except for the walnuts to the flour mixture. 7) Bake for 40-50 min at 350F until a toothpick inserted into the middle of the cake comes out clean. baking soda. cloves. and salt.com 15 .VegetarianFoodPlan. 8) Cool on a counter for 30 min and then frost with cream cheese frosting © www.
com 16 . baking soda (Non-aluminum) 1/2 tsp. salt 1 cup (240 ml) blueberries Preparation: 1) Preheat oven to 350F.VegetarianFoodPlan. Stir well to combine. and agave nectar. baking powder 3/4 tsp. orange juice 1/3 cup vanilla almond milk (Or apple sauce) 1/2 cup agave nectar 2 cups whole wheat flour 3/4 tsp.9. and salt. soda. 8) Bake until a knife inserted in the center comes out clean. 5) Add blueberries and use a spoon or spatula to ensure they are coated with the flour mixture. almond milk. orange juice. 2) Wipe a 9x5-inch loaf pan with oil. mash the bananas and add orange zest. combine the flour. 7) Spread the mixture evenly in the prepared pan. about 40-45 minutes. Blue Banana Bread Ingredients: 3 large over-ripe bananas 1 tsp. 6) Add the banana mixture and gently mix until just combined. 9) Allow to cool before cutting and serving. © www. baking powder. orange zest 1 Tbsp. 3) In a large bowl. 4) In a separate bowl.
com 17 .10. 10) Bake in the center of oven for about 10-12 minutes. of ground cinnamon 1/8 teaspoon nutmeg 1/4 tsp. oil + 1 Tbsp of Almond Milk 1/3 . This dough will be very slightly sticky. 3) Sift the salt. 5) Add in applesauce and egg substitute and beat well. 7) At this point. cinnamon. of baking soda 1/4 cup pecans. of vanilla essence 1/4 cup raisins Preparation: 1) Preheat oven to 350F. cloves 1/2 tsp. raisins and nuts and mix well into the dough. 8) Drop by tablespoonful about 3 to a row. beat olive oil (and/or milk) together with the vegan sugar. of salt (Optional) 1/2 tsp. 9) Flatten to about 3/4 and keep it thick. Super Yummy Low-Fat Whole Wheat Oatmeal Raisin Cookie Ingredients: 1/4 tsp. www. baking soda into the flour and oatmeal in a bowl. 6) Add in the flour mixture and beat on medium until a semi-stiff dough forms. 2) Prepare a cookie sheet either with non-stick spray or a parchment paper. chopped 2 Tbsp. add the vanilla essence. 11) When it’s done.1/2 cup of sugar 1/4 cup of unsweetened applesauce 3/4 tsp. Stir to blend together. remove from cookie tray and cool on a rack. olive oil or 1 Tbsp. arrowroot flour (As substitute for 1 egg) 3/4 cup of whole wheat flour 3/4 cup of dry oats 2 Tbsp.VegetarianFoodPlan. 12) Eat when nice a warm and chewy. 4) In a mixing bowl.
Leave to cool and enjoy! 5) 6) 7) 8) ©www. You may need to adjust wet/dry ingredients to achieve the correct texture. Don’t over cook. pure maple syrup Egg replacer equivalent of 2 eggs 1/2 tsp. your better off slightly undercooking them and having a slightly soft middle. Use a hand blender to blend the oats into a powder/flour.VegetarianFoodPlan. The mixture should be sticky but not too wet. Add all the other ingredients and mix well. Mash the banana in a large mixing bowl. tahini Preparation: 1) 2) 3) 4) Pre-heat oven to 350°.com 18 . Line an 8x8-inch square baking pan with foil and lightly oil the bottom.11. 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. vanilla essence 1/2 cup carob powder 1 large. Low-fat Wheat-free Carob Brownies Ingredients: 1/3 cup brown rice flour 2/3 cup porridge oats 4 Tbsp.
©www.12. 13. Roll into balls and lightly roll in shredded coconut. sliced strawberries Preparation: 1) Process avocado. 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. pecans. almond butter 2 Tbsp. shredded (Unsweetened) Y2 cup quick oats 1 Tbsp.VegetarianFoodPlan. Raw Banana Macaroons Ingredients: 1 cup medjool dates 1 banana 1/2 cup coconut.raspberries. agave nectar Pinch of salt Preparation: 1) 2) 3) 4) Remove the pits from dates.com 19 . sweetener (dates or maple syrup) and carob in a food processor or blender until smooth and creamy. Hold back a little coconut for coating the macaroons. Place all ingredients in a food processor. and process until only slightly chunky.
Once smooth.com 20 . 3) Shape into balls and enjoy! 15. but not liquid) 2 Tbsp. salt 1 Y2 Tbsp. 2) If you can't get the mixture to hold together. Makes approximately 15 cookies. add a few more raisins and a tablespoon of water. again until smooth.VegetarianFoodPlan. mint. 4) Refrigerate before eating. add cacao nibs and blend just until nibs are well distributed. Raw "Chocolate Mint" Cookies Ingredients: 2 Y2 cups raw walnuts 2-3 fresh mint leaves. remove from food processor by tablespoon-sized blobs and flatten into cookie-ish rounds. cinnamon Y2 tsp. 3) After ingredients are mixed. raw coconut oil (It's best if it's very soft. © www. cacao nibs Preparation: 1) Place dates in food processor and mix until smooth. shredded 12 dates (Medjool are best) Y2-3/4 tsp.14. Speedy Raw Cookies Ingredients: 3/4 cup raw walnuts. cinnamon. cashews or pecans 1/4 cup raw carob powder 1 cup raisins or dates Preparation: 1) Process all ingredients in a food processor until fine and sticky. salt and coconut oil and mix it all up. 2) Add 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.VegetarianFoodPlan. blueberries. © www. fresh coconut butter (Optional) For Garnish: fresh strawberries. Spoon into a serving dish and pack down well. honey. sliced Preparation: Crust 1) 2) Topping 1) 2) Blend the walnuts. Pour on top of crust and decorate with fresh. sliced strawberries. Blend the almonds and honey until finely chopped.16. and fresh coconut butter (if using) until smooth.com 21 .
Process until everything is well mixed. process dates until smooth (or as close to smooth as you can get).17. made into a smooth "pecan butter" (Your food processor can do this) 30 medjool dates." coconut. Press the pecan mix into a 9x9 or 8x8 inch glass pan. Raw Chocolate Pudding Ingredients: Meat of 2 coconuts or coconut butter 10 cashews 6 dates 4 Tbsp. ©www. raw cacao powder 1/4 tsp. cinnamon Water Preparation: 1) Blend all the ingredients until smooth. and cinnamon.VegetarianFoodPlan. salt. salt 1 tsp.com 22 . 18. pitted 1 1/2 cup shredded. Remove from food processor and place the mixture in a medium-sized bowl or onto the counter. Sort of "knead" in the chopped pecans until they're well distributed. dried coconut 1/2 tsp. Add the "pecan butter. cinnamon 1/2 cup pecans. chopped Preparation: 1) 2) 3) 4) 5) 6) 7) In food processor. Store covered in the fridge until ready to eat. Raw Pecan Pie Tart Ingredients: 2 cups pecans.
VegetarianFoodPlan. raisins. and apples in a food processor until they are finely chopped. cored Preparation: 1) Blend the almonds. oranges. soaked overnight 2 cups raisins Y2 cup orange peel 2 medium oranges. 2) When all ingredients are finely processed.com 23 . Papaya Banana Pudding Ingredients: 1 cup papaya chunks (About Y2 a Hawaiian papaya.19. whole and peeled 2 apples. sea salt. Orange Almond Cookies Ingredients: 4 cups raw almonds. orange peel. raw tahini Preparation: 1) Blend all ingredients until smooth and it’s ready to eat! 20. ©www. use a spatula to spread cookie mixture onto a dehydrator tray OR shape into balls and eat as is. peeled and seeded) 1 banana 1-2 tsp.
sunflower seeds. 2. Raw Scramble Ingredients: 1 cup almonds (Soaked overnight in water) 1/2 cup sunflower seeds 1/4 salt Y2 cup of water 2 Tbsp. salt and water. cumin Lettuce leaf – Romaine/Collard Green Preparation: 1) In a food processor combine and blend almonds. 4) Place in water the night before and then prepare yoru breakfast the following morning as if they are cooked. Remove from heat and let cool. 2) Reduce heat and simmer for 5-10 minutes or until oats have reach your desired texture. 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.do not heat oats. 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. 3) Optional.BREAKFAST RECIPES 1. * You can eat by itself or in a lettuce leaf.com 24 . and green onions. chopped Dash of cayenne 1/4 tsp.VegetarianFoodPlan. ©www. 2) Pour into bowl and fold in chopped tomatoes.
turn it no higher than 105 degrees so not to destroy the vitamins. Good For You Granola Ingredients: 4 cups of soaked sunflower seeds 1 cup of soaked flax seeds 2/3 cups of raisins 1 tsp.3. 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) You don’t need to smooth it out. and essential fiber. or until ingredients are slightly mixed but still chunky. 5) Continue to add sweetener to taste. just place it on the tray in small chunky pieces. cinnamon. 3) Process all ingredients except raspberries for 10-15 seconds. agave nectar and Stevia. of cinnamon 2/3 cup shredded coconut (Unsweetened) 1 tsp. salt. Stevia or honey. ©www. 4) If you don’t have a dehydrator. of alcohol free vanilla 1 tsp. 2) Add raisins.VegetarianFoodPlan. If you would like it sweeter. minerals. To dry granola: 1) Take the chunky mixture and drop it on dehydrator trays. and blend once more about 10-15 seconds. of salt 2 Tbsp.com 25 . you can add more agave. 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. 4) Add raspberries. alcohol free vanilla. 3) If your dehydrator has a heating gauge.
vanilla Preparation: 1) 2) 3) 4) In a blender place rice. Cover and blend on high until rice is pulverized. raisins 8 oz. agave nectar. 5. rolled oats 8 oz. rolled wheat 8 oz. agave nectar 32 oz. Rice Milk Recipe Ingredients: 1 cup cooked brown rice 1 oz. ©www. chopped dried apples 1/2 cup shredded coconut 5 oz. Fold in ingredients with a large spoon to mix. Store in an air-tight container. Shake well before using. Muesli Recipe Ingredients: 1 oz. chopped sesame seeds 1 oz.4. water 1 tsp. rolled rye Preparation: 1) 2) 3) 4) 5) Combine all ingredients in a large wide bowl. chopped walnuts 5 oz. Eat with fresh fruit and non-dairy milk. Refrigerate if you have the space. Store in a covered container in the refrigerator.VegetarianFoodPlan.com 26 . vanilla and water.
4) Shake well before using. vanilla Dash of salt to bring out the flavors Preparation: 1) Place cashews. vanilla and water in high powered blender.6. ©www. * 1 serving is approximately 1 cup. Cashew Milk Recipe Ingredients: 1/2 cup raw cashew pieces 3 Tbsp. agave nectar. 3) Cashew milk will last about 5 days covered in the refrigerator. water 1 tsp.VegetarianFoodPlan. agave nectar 32 oz.com 27 . 2) Cover and blend on high until cashews are pulverized and there are not chunks of cashew. only creamy.
7. Sweet Tofu Rice Pudding Ingredients: 1 cup organic brown rice, short or long 1 1/2 cups water 1 Tbsp. coconut oil 1 tsp. salt 1 cup chopped fresh/ frozen blueberries 1 1/2 cup So Delicious Coconut yogurt 1/4 cup agave nectar 1 cup tofu, firm, cut into cubes 3 Tbsp. pecans 1 tsp. cinnamon 1/4 teaspoon nutmeg 1/2 tsp. vanilla extract Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Place rice, coconut oil, slat and water in pan and bring to a boil. Lower the heat and simmer rice for 30 minutes, or until rice is soft. Make sure the rice does not dry out and burn. Fold in the tofu with 1/3 cup of coconut yogurt and cover lid. Allow to cook on medium heat for 5 minutes. Add the vanilla extract, cinnamon, cashews and agave or maple syrup. Cover with lid and allow to sit for ten minutes. Serve warm in bowl and top with fresh blueberries or fruit of your choice.
8. Apple Cinnamon Quinoa Ingredients: 1/2 cup quinoa, rinsed thoroughly, uncooked 1-1/2 cups unsweetened Almond milk 2 Tbsp. raisins 1 apple, cored and chopped 1 tsp. ground cinnamon 1-2 tsp. lemon juice 1/4 tsp. vanilla extract Preparation: 1) To thoroughly rinse quinoa, cover it with water in a mixing bowl, then rub it between the palms of your hands. Pour off the cloudy liquid through a strainer and then repeat the process two or three more times, until the rinse liquid remains clear. In a medium-sized saucepan, combine the rinsed and drained quinoa with almond milk. Bring to a slow simmer, then cover and cook for about 15 minutes until the quinoa is tender. In the blender place apple, raisins, cinnamon, vanilla extract, and lemon juice and puree. Put it in pot with quinoa and let it simmer for 5-15 minutes. Serve warm or chilled.
2) 3) 4) 5) 6)
Makes about 3 cups.
9. Quickie Breakfast Ingredients: 2 to 3 medium dried figs 1/4 cup raisins 1 medium apple 1 cup quick rolled oats 3 cups vanilla almond milk 1/4 tsp. cinnamon Dash of nutmeg Preparation: 1) 2) 3) 4) In a food processor, chop the apricot halves, figs, and raisins. Cut and core the apple and then add it to the dried fruit in the food processor. Chop fine. Transfer the fruit mixture to a medium-sized saucepan and add the remaining ingredients. 5) Simmer slowly, stirring occasionally, for about 5 minutes, or until thickened. Makes 4 servings.
10. Veggie Tofu Scramble Ingredients: 1/2 cup chopped celery 1/2 cup minced onion 1/2 cup chopped bell pepper 1 cup zucchini 1 cup chopped kale 1 1/2 tsp. chilli powder 1 tsp. cumin 16 oz. low-fat tofu, drained and crumbled 1/2 Tbsp. Himalayan salt 1/2 cup vegetable broth 1/4 tsp. pepper Preparation: 1) Heat 1/4 cup of vegetable broth, celery, onion, bell pepper, and zucchini in a skillet over medium-high heat. 2) Cook until softened. Add the remaining vegetable broth, kale, and spices. 3) Cover the pan and cook until the kale is wilted. 4) Add the crumbled tofu. Cook until firm and lightly browned. 5) Add the salt, pepper. 11. Couscous Breakfast Ingredients: 2 cups hot Almond milk 2 cups dry couscous 1/3 cup raisins, soaked in water and drained 1/3 cup dried apricots 6 pecans, raw honey, to taste (Or use agave nectar) Preparation: 1) Bring the almond milk to a boil on the stove. 2) Add the couscous to the hot almond milk and let stand 5 minutes. 3) Stir in raisins, pecans, and honey/agave nectar to taste. * A serving size is 1/3-1/2 cup cooked.
cayenne and pepper. organic) 1 medium tomato 2 Tbsp. cayenne pepper 1/8 tsp.more if preferable 1/8 tsp. diced 1 Tbsp. firm tofu (Non-gmo. With a fork.12. nutritional yeast Y2 tsp. Hearty Tofu Scramble Ingredients: l lb. black pepper Y2 bell pepper. ©www. Add the nutritional yeast. Add the vegetables and stir-fry until they are tender. Makes 4 servings. mash it all up until there are no big chunks. heat the canola oil and add the Fakin’ Bacon. Sauté until the pieces are brown and crispy.VegetarianFoodPlan. diced Y2 onion. low sodium tamari or nama shoyu sauce. Add the tofu mixture and stir-fry until the tofu is heated through. tamari/soy sauce. turmeric. Rapeseed oil (or other mild-flavored oil) Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Drain the tofu.com 32 . In a frying pan. turmeric 2 tsp. Cut it into pieces and put it into a small mixing bowl.
com 33 . 2) Stir in black-eyed peas and cook on medium heat until vegetables are cooked through. 5) Warm tortillas and roll up some of the black-eyed peas mixture into each one. 3) Stir occasionally to keep from burning. chopped 1/2 yellow pepper. 4) Stir in salsa and simmer for 5 minutes more. chopped 1 tsp. 6) Serve as is or with extra salsa. tomatoes.13. garlic. chopped 1/2 tsp. drained 2-3 Roma tomatoes. Breakfast Black Eyed Peas Ingredients: 1/2 large red onion. minced garlic 1 can black-eyed peas. nama shoyu and 1/4 cup water 1 package of whole wheat tortillas Preparation: 1) In a nonstick pan. and peppers in vegetable broth until soft. hot pepper (Jalepeno) 1 large green pepper. ©www. diced small 1/4 cup salsa 1/4 cup vegetable broth or 1 Tbsp.VegetarianFoodPlan. saute the onion.
paprika. and water.com 34 .VegetarianFoodPlan. turmeric 1 clove fresh garlic. Saute until lightly browned. Saute until fully incorporated into tofu mixture and warmed thoroughly. nama shoyu or tamari (Adds salty flavor) Dash of cayenne. Warm the tortillas.1/2 cup firm tofu.14. 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. cumin. ©www. Spoon the scrambled tofu/squash mixture in a line down the center of the tortilla. South Western Breakfast Burrito Ingredients: 1-2 low carb tortillas 1/3. crumbled 1 Tbsp. Add crumbled tofu. and spices. Add salsa. Sprinkle with nutritional yeast. crushed 3 Tbsp. Enjoy!! Makes 1 serving. Roll it up like a burrito. Add spaghetti squash salad. tamari . or you can serve it on the top.
4) Cover each tortilla with the black beans. can of black beans 2 fat free/low fat flour tortillas 1 cup of salsa Diced green chillies 2 Tbsp. tomatoes.VegetarianFoodPlan. onions. diced Preparation: 1) Warm the beans and separately scramble the egg whites or tofu mix in a non stick pan. diced 3 Tbsp. vegan cheese 4 Tbsp.15. 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. ©www. 3) Take the warmed tortillas and place each one flat on a separate plate. Huevos Rancheros Ingredients: 6 egg whites OR enough scrambled tofu mix to serve two 1 15oz. 6) Top the salsa with the scrambled egg whites or scrambled tofu. Makes 2 servings. spreading out the beans to cover the whole tortilla. or top the beans with the salsa and place the plates in a microwave oven and heat for 1 to 2 minutes on high.com 35 .
bringing it to boil. measure 2 cups of cereal to 5 cups of water. cinnamon. ©www.VegetarianFoodPlan. 2) When ready to cook. nutmeg. 3) You can store leftovers in the refrigerator. 4) Warm up when you want. 5) Add chopped apple. Multi Grain Breakfast Ingredients: 1/2 cup whole wheat berries 1/2 cup whole rye berries 1/2 cup oat groats or rolled oat 1/2 cup whole triticale 1/2 cup whole barley 1/2 cup buckwheat groats 1/3 cup sesame seeds 1/3 cup flaxseed Preparation: 1) Combine all ingredients dry and store until you decide to prepare breakfast. and raisins and almond milk.com 36 .16. Or make one serving by boiling 1/4 cup of cereal.
add water 1 inch above grains.com 37 . Makes 3-4 servings. put grains and cinnamon in a large bowl or pot. 3) Add the dried fruit. Winter Grain Cereal Ingredients: 2/3 cups steel cut oats 1/3 cup pearl barley 2 Tbsp. 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. 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. 6) This is also really good with dried apricots or with fresh chopped apples.17. cover and let set overnight. ©www. strain water off grains. 5) Remove from heat and let stand covered for 5 minutes.VegetarianFoodPlan.
Reduce the heat as you do subsequent batches. or they will tend to stick.18. 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. ©www. 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. except for the Cinnamon and blueberries. jam or jelly. Fry in a non-stick pan sprayed with Pam. Be sure to add more soy milk or water to keep the batter from getting too thick as it sits. vanilla Dash of salt 2 tsp. 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. Serve with fat free maple syrup.com 38 .VegetarianFoodPlan.
©www. Add the oats and fruit and simmer for another 15 minutes. or yeast.com 39 . Boil and then simmer the quinoa in water and mollasses for ten minutes.19. Makes 1 large serving OR 2 small servings. nut. cinnamon. 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.VegetarianFoodPlan. Variations – try adding vanilla. blackstrap molasses or raw honey Currants or raisins to taste Preparation: 1) 2) 3) 4) Rinse the grains.
In a large bowl.com 40 . salt and baking soda. agave and vanilla. Mix in coconut. sunflower seeds. almond slivers and raisins.20. ©www. combine almond flour. pumpkin seeds. Press the dough into the baking dish. wetting your hands with water to help pat the dough down evenly. 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. Stir dry ingredients into wet. combine grapeseed oil. 7) Bake at 350° for 20 minutes.VegetarianFoodPlan. Grease an 8x8 baking dish with grapeseed oil. 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. 8) Serve.
julienned 1 medium jicama.VegetarianFoodPlan.LUNCH RECIPES 1. raw Dressing: 2 Tbsp. cut into 1/4 “ slices 2 medium Belgian endive. ©www. cut into 1/4 “ slices in a diagonal 1 large hothouse cucumber. 3) Place all vegetables in bowel and toss with salad dressing. cut into 1/4 “ slices 1 medium orange bell pepper. flaxseed oil 2 large ripe avocados 1 cup non-fat plain yogurt 1 medium shallot 2 Tbsp. flat-leaf parsley 1 Tbsp. chopped optional 3 Tbsp.com 41 . fresh tarragon. julienned 1 medium yellow squash or zucchini. julienned 1/3 cup sunflower seeds. 2) Add a little water or more vinegar if necessary to thin. cut into 1/4 “ slices 1 medium red bell pepper. 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.
Let the tofu sit for 30 minutes. minced 1 Tbsp. making nine equal slices. 4) 5) 6) 7) ©www. Peel. Place the slices in an 8×8-inch baking dish and pour the marinade over the top. core. Cut the tofu into three slices lengthwise. 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. Bake the tofu and marinade for 40 minutes. Tofu Apple Spring Rolls The Wonders of Rice Paper: Rice paper wrappers are a fantastic alternative to bread for the gluten-intolerant. soy sauce. and scallions in a mound just below the center of the wrapper. 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.2. Look for them in packages at Asian markets. freshly squeezed orange juice 1 Tbsp. soy sauce 1 Tbsp. the mirin. or until softened. mirin (Sweet Japanese cooking wine) 1 Tbsp. and cayenne. 2 sprigs of cilantro. cover the rolls with a damp paper towel and some plastic wrap to keep them from drying out.com 42 . some Napa cabbage. then turn the slices over and let sit for another 30 minutes. Toss the apple slices with the remaining tablespoon of orange juice to keep them from browning. until it is golden brown and the marinade is absorbed. Dip one of the wrappers in a wide bowl filled with warm water for 15 seconds. sliced 9 large leaf or butterhead lettuce leaves. then turn the tofu block on its side and cut into thirds again. Transfer to a dry work surface and pat dry. Make a marinade by whisking together 3 tablespoons of the orange juice. Set aside to cool. and thinly slice the Granny Smith apple. Press the tofu for 30 minutes. If packing for later. and canola oil. ginger. folding in the sides along the way.VegetarianFoodPlan. Stir in the garlic. canola oil 2 garlic cloves. Roll up the rice paper to form a tight bundle. Put another plate on top and weigh it down with something heavy. 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. Arrange a slice of tofu along with some apple slices. Preheat the oven to 375°F.
chopped 1 large garlic clove. Drizzle the tomatoes with 1/4 cup olive oil and sprinkle with salt. Toss with your hands until the tomatoes are evenly coated with oil. 4) Blend the soup in batches in the blender. Add the basil. they should fill the pan completely. Remove from heat and allow to cool slightly. about 10 minutes. minced 1 tsp. dried thyme Preparation: 1) Preheat the oven to 400°F. bag) 1/2 tsp. ©www. Roasted Tomato Basil Soup Ingredients: 6–6 1/2 pounds plum tomatoes.VegetarianFoodPlan. thyme. sea salt 1/2 a medium onion. Remove pan from the oven and set aside. Place in oven and roast the tomatoes for 50 minutes. Add the onion and sauté until soft and slightly golden. 3) Warm the rest of the olive oil in a large saucepan over medium heat. extra virgin olive oil 1 Tbsp. with crackers or chunks of store-bought artisan-style bread. Add garlic and pepper flakes and sauté for one more minute.3.com 43 . then arrange them cut side up. 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. Carefully pour in all the tomatoes and their juices. 5) Serve piping hot. Simmer for 15 minutes. and 1 cup water (you may need to add an extra cup if the tomatoes are on the dry side). 2) Arrange the cut tomatoes on a large (10×16-inch) baking sheet. depending on the strength of your blender). cut in half lengthwise (About 35) 1/4 cup plus 1 Tbsp. red pepper flakes (Optional) 2 cups fresh whole basil leaves (one 2 oz.
brown. minced 1 tsp. Rinse and drain the beans. oregano. add the onion and bell pepper and sauté until the onion is translucent and soft. then cover with a generous amount of water. dried thyme 1/2 tsp. and tomato paste. ©www. paprika 1/2 tsp. Let the beans soak for several hours or overnight.4. thyme. beef-style texturized vegan protein (TVP) 1 (6-ounce) can salt-free tomato paste 1 tsp. Add 5 cups of boiling water and stir until everything is combined and there are no lumps of tomato paste. until the beans are tender. stirring constantly. dried sage 1 tsp. about 5 minutes. sage. for another 2 minutes. extra virgin olive oil 1 onion. chopped 1 garlic clove. finely chopped 1/2 a green or red bell pepper. 2) Heat the olive oil in a skillet over medium-high heat. 3) Scrape the onion and spice mixture into the insert of a medium-size (2. and navy beans in a mixing bowl. paprika. TVP. 5) When the chili is done. When the oil is hot. or until the garlic is soft and the spices are fragrant. Drain the dry beans and add them to the slow cooker along with the lentils. If you are around. ground cumin 1 1/2 tsp. just not red) 1 cup dried. pinto beans.5 to 3 quarts) slow cooker. stir in the salt and pepper to taste and serve hot. dried oregano A pinch of cayenne 1/2 cup uncooked lentils (Black. or crimson are all fine here. give the chilli a stir or two during the day to ensure even cooking. sea salt (Or to taste) Freshly ground black pepper Preparation: 1) Combine the black beans. Add the garlic. 4) Cover the slow cooker and cook on high for 5 hours or on low for 8 hours. Chili Con "Carne" Ingredients: 1/2 cup dried black beans 1/2 cup dried pinto beans 1/2 cup dried navy beans 1 Tbsp. cumin.com 44 .VegetarianFoodPlan. and cayenne and sauté.
Italian Pasta Salad Ingredients: 1 1/2 cups bowtie or corkscrew pasta 1 cup broccoli. 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. can green beans. 2) Lightly steam the broccoli. diced 1/3 cup sliced black olives 2 Tbsp. Toss again before serving. 3) In a large bowl. ©www. chopped small 1 12 ounce can water-packed artichoke hearts. diced 1 12 oz. diced 1 red or yellow bell pepper. 4) Allow to marinate in the refrigerator at least one hour before serving. Drain and allow to cool. broccoli and remaining ingredients and season to taste with salt and pepper.com 45 .5. drained and chopped 1 purple onion.VegetarianFoodPlan. until just tender. diced 1 -2 tomatoes. toss together the pasta.
dried 10 cups water 1 onion.com 46 . or until the soup reaches desired thickness. potatoes and celery. pepper 1/2 tsp. ©www. 3) Puree in a blender or food processor. combine the split peas.VegetarianFoodPlan. 2) Stir in the carrots. Simmer. salt 1 bay leaf 2 large carrots. Remove bay leaf. Reheat before serving. stirring occasionally. covered. dried oregano 1 tsp. garlic powder 1 tsp. chopped Preparation: 1) In a large saucepan. Simmer. curry powder 1/2 tsp. chopped 2 stalks celery. water. uncovered. Curried Split Pea and Potato Soup Ingredients: 16 oz. chopped 3 medium potatoes. chopped 1 tsp.6. for 1 hour. for an additional 45 minutes. green split peas. onion and spices.
chopped finely 4 scallions (White and green parts). you may wish to finely cube the tofu). mash tofu with a fork or potato masher (alternatively. firm Y2 cup eggless mayonnaise (Nasoya Nayonnaise is my favorite!) 2 red bell peppers.VegetarianFoodPlan. or as a side salad. finely chopped 1 tsp. Add remaining ingredients and mix well. finely shredded 3 Tbsp. served on crackers. onion granules 1/4 tsp. chopped fresh parsley 2 stalks celery. pickle relish 1 Y2 Tbsp. Raw Eggless Egg Salad Ingredients: 1 Y2 pounds tofu.6. sea salt 1 Y2 tsp.com 47 . The resulting savory treat is wonderful as a sandwich spread. chopped finely 1 small carrot. to taste Add dill to taste Preparation: 1) 2) 3) In a large bowl. garlic powder Black pepper. turmeric 4 tsp. prepared mustard 1 Y2 tsp. ©www.
thawed) Salt and freshly ground pepper. ground coriander 1 tsp. and cumin. chili powder 3 medium tomatoes. peeled and chopped (Or one 16-ounce can diced tomatoes) 1 can kidney beans. 6) Serve in shallow bowls. the canned corn. water for sautéing 1/4 tsp. 4) Lower the heat and simmer for 30 minutes. garlic. ground cumin 1 tsp.com 48 . 2) Add the bell peppers. This is to replace the oil that is often used for sautéing.8. oregano. drained and rinsed 1 can pinto beans. adding water or tomato juice as needed if too much liquid evaporates. seeded and cut into 1/2-squares 1 red bell pepper. chili powder. ©www. finely chopped 3-4 Tbsp. seeded and cut into 1/2-squares 1 yellow bell pepper. drained (Or 1-1/2 cups frozen corn. and cook. stirring.VegetarianFoodPlan. and bring to a boil. cayenne pepper 1 tsp. 5) Season with salt and black pepper. for 5 minutes. cayenne. Add a little water as needed. 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. and all the beans. Tres Bean Chilli Ingredients: 1 orange bell pepper. seeded and cut into 1/2-squares 1 yellow onion. drained and rinsed 1 can black beans. coarsely chopped 2-3 cloves garlic. coriander. onion. and stir in the cilantro or parsley. 3) Stir in the tomatoes. drained and rinsed 1 can corn. dried oregano 2 Tbsp.
raw pumpkin seeds 16 oz. 4) Serve with raw veggies or baked tortilla chips. liquid smoke flavouring Preparation: 1) In a medium-small wide bowl. 2) Add chili powder. * You can use pine nuts instead of pumpkin seeds. diced green chillies 1 tsp. chili powder 1/4 tsp. rinsed and drained. Process until almost smooth. Mexican Bean Spread Ingredients: 1/2 oz.VegetarianFoodPlan. cans. ©www. salt. weigh pumpkin seeds. * If you want to use canned beans. Transfer them to a food processor.com 49 . and liquid smoke flavor. you will need 2 15 oz. or flax crackers. 3) Add water if needed.9. sea salt 1/4 tsp. and green chilies. pinto beans. cooked pinto beans 4 oz. or omit both.
by hand or with the food processor. Raw Vegan Ceviche Ingredients: 1 cup corn (Do not cut it up.10. 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. each salt. cumin and paprika. 4) Stir well keep covered in the fridge 4-6 hours or more.VegetarianFoodPlan. 2) Put all chopped veggies in a large bowl and add: 1/2 tsp. ©www.com 50 . 3) Add juice of one large pink grapefruit. black pepper. The pieces should be about the size of a corn kernel.
2) Mix well and form 1/4 cup balls. salt 1 Tbsp. chopped about a cup 1/2 cup celery leaf (Or parsley/cilantro) 1 Roma tomato 1/2 cup olives 1 Tbsp. 3) Dehydrate at 145F. Raw Vegan Falafel Ingredients: 1 cup sunflower seeds 1 Tbsp. Makes about 15 balls. ©www. cumin 1 tsp.VegetarianFoodPlan.11. curry A squeeze of lemon Preparation: 1) Place all ingredients in food processor until it turns into a paste. nutritional yeast (Optional) 1/2 tsp. sesame seeds 1/2 cup corn kernels (Fresh/frozen) 1 large clove of garlic 1 small onion. gently turning every two hours or so until they start to get crispy on the outside.com 51 . dry dill 1 tsp.
puree the honey. red chili. In a blender. Roll it up and the spinach leaf.nam ashoyusauce 1 cup raw almond butter 1/2 head Savoy cabbage. and a few leafs of cilantro and. Do this for all the other spinach leafs until the ingredients are gone. and soy sauce. Add the almond butter and blend at low speed to combine.12. chopped ginger 1/4 cup green onions sliced 1/2Tbsp. (You may add water if it needs to be thinner) In a bowl. shredded 6 large collard green leaves or for a more mild flavor. basil. 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. you might need to stick a cocktail stick in it to hold. mix the almond butter dressing with the cabbage.VegetarianFoodPlan. a few pieces of mango. Cut the Mango lenthwise into strips. Add some hemp seeds.redchilli1Tbsp. The best and easiest way is to do this with you hands or a large wooden spoon.com 52 . You should get a rather thick consistency. 3) 4) 5) ©www. Place the collard leaf on a cutting board with the underside facing up. Then you put some of the cabbage mix on the leaf. about 1/4 inch (1 cm) thick. Raw Lettuce Wraps Ingredients: 1/2 cup hemp seed 1/2 cup lemon juice 1 1/2 Tbsp. ginger. lemon juice. a few sticks of carrot.
3) Simmer for 10 minutes. navy beans 1/2 large onion 4 medium carrots. 2) Add beans. fenugreek powder 1/4 tsp. frozen veggies. olive oil Preparation: 1) Put water. chopped 1-1/2 cups frozen peas/carrots/corn (Any or all) 1 tsp. coriander 2 Tbsp. tarragon leaf 1 tsp. garlic powder 1 tsp. and carrots into a pot. garam masala 1/2 tsp. and oil. cumin seed Salt to taste 1/2 tsp.13. unpasteurized miso paste 1 can or 15 oz. Simmer for 5 minutes. Simple Carrot-Bean Soup Ingredients: 3 cups water 1 Tbsp.VegetarianFoodPlan. miso paste.com 53 . ©www. spices. onion. crushed red pepper 1 tsp.
minced in garlic press 2 tsp. sea salt 1 tsp. Curried Vegetable and Chickpea Stew Ingredients: 2 cups onion. curry powder 2 tsp. rinsed and drained 1 1/2 cups tomatoes diced 1/2 cup vegetable stock or water Lemon juice to taste Preparation: 1) Sauté all ingredients in skillet for 10-5 minutes or until vegetables are tender. garlic. ©www. chickpeas.com 54 . ground coriander Dash of cinnamon 3 tsp. deseeded and diced 1 cup red bell pepper. olive oil 2 Tbsp.VegetarianFoodPlan. diced 2 cups zucchini. ground cumin 1 tsp. ground black pepper 3 cups sweet potato. diced 1 cup green bell pepper. deseeded and diced 1 Tbsp. quartered lengthwise and sliced 1 can or 15 oz.14.
spread over cut sides of buns. 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. Serve patties on buns with lettuce and tomato or wrap in lettuce leaf and reserved onion mixture. Add the eggs. combine the chickpeas. Shape into six patties. set aside.VegetarianFoodPlan. In a food processor. Combine mayonnaise and mustard. Chickpea Burgers Ingredients: 1 large red onion. Place on a baking sheet coated with cooking spray. Bake at 375° for 10-15 minutes or until firm. curry powder Tomato sliced 1/2 tsp. combine onion and vinaigrette. cover and process until smooth. Makes 6 servings.com 55 . ©www. cover and pulse until blended.15. wheat germ and parsley. thinly sliced 1/4 cup fat-free red wine vinaigrette 2 cans (15 oz. walnuts. pepper 1/3 cup vegan mayonnaise 2 tsp. split or whole romaine lettuce leaves 6 lettuce leaves Preparation: 1) 2) 3) 4) 5) 6) 7) 8) In a small bowl. Dijon mustard 6 sesame seed hamburger buns. curry and pepper. each) chickpeas or garbanzo beans.
16. then cut in half horizontally. oil. 5) Divide the juice. all spice Dash of cinnamon (Optional) Salt and pepper Preparation: 1) Preheat the oven to 350 degrees Fahrenheit. 3) Remove from the oven.VegetarianFoodPlan. butternut. 2) Place the whole squash on a baking sheet lined with parchment paper or foil and roast for 40-45 minutes. salt. and pepper among the halves and use a fork to fluff and incorporate mixture into squash. 6) E n j o y ! ©www. reserve them to roast if you’d like.com 56 . extra virgin olive oil 1/4 tsp. 4) Scoop out the seeds. all spice. or until tender. Acorn Squash with Pineapple Ingredients: 2 medium acorn. allow to cool for 10 minutes. or delicate squash 1/3 cup pineapple juice 1 Tbsp.
cheese and sour cream. salsa. top with tomato.17. Add beans. 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.com 57 . warmed or lettuce leaf for wrap 1 medium tomato. rinsed and drained 4 low carb tortillas (6 inches). Makes 4 servings. ©www. Spoon 1/2 cupful down the center of each tortilla.) black beans. Fold in half.VegetarianFoodPlan. cover and cook 1 minute longer or until heated through. Black Bean Fajitas Ingredients: 1/2 cup each julienned sweet yellow pepper and red pepper 1 cup red onions julienned 1 can (15 oz.
peeled 1/4 cup water 1 avocado 1 clove garlic 1 cup tomato 1 Tbsp.VegetarianFoodPlan.com 58 . salt Y2 tsp. lemon juice 1 Tbsp. freshly cracked pepper Dash chili powder 1 Tbsp. Raw Creamed Spinach Soup Ingredients: Y2 head spinach leaves Y2 cucumber. ©www. cold pressed olive oil Preparation: 1) Blend all ingredients until smooth.18. unpasteurized barley miso Y2 tsp.
Makes 4 servings. turmeric 1 tsp. Add chiles. tomatoes and coriander. seeded. red lentils (dry) 1 tsp.VegetarianFoodPlan. diced 1 tsp. Kick-it-up Spicy Curry Lentils Ingredients: 12 oz.19. cumin. diced and crushed 2 cloves garlic. ©www. masala. Add ginger root. garam masala 1/2 tsp. and turmeric and sauté until the onion is transparent. cayenne pepper 3 Anaheim chiles roasted. Add garlic. spinach. ginger root. onion. and cayenne. minced 1 medium onion. cored and diced 2 cups of spinach 1 cup tomatoes. chopped 2 Tbsp. fresh coriander 1 tsp.com 59 . Add washed lentils and cover mixture with water. cumin powder 1/2 tsp. salt Preparation: 1) 2) 3) 4) 5) 6) 7) Heat oil in skillet. Simmer over low heat for about 25 minutes. Add salt just before serving.
kelp flakes (Gives it a fishy flavor) Vegan mayonaise Salt and pepper to taste Preparation: 1) Mash the garbanzo beans. 2) Add remaining ingredients and mix well. ©www. finely minced 1-2 Tbsp.VegetarianFoodPlan.20. Mock Tuna Salad Ingredients: 1 cup garbanzo beans (Canned or pre-cooked) 1 stalk celery. chopped 1/2 small onion.com 60 . 3) Can have as a side dish or on vegetables or salad.
dried basil Salt and pepper Preparation: 1) Whisk together the orange zest and juice. 4) Drain and rinse the beans and add along with the peas. 5) Stir and serve chilled. cooked 1 3/4 cup or 15 oz. 2) Dice the onion. extra virgin olive oil 1 medium red onion. and add to the salad. thawed 1 large orange. and roasted bell peppers and add to the bowel. balsamic vinegar 1 Tbsp. * You can use other beans and it will be very tasty. ©www. garbanzo beans. salt and pepper in a large bowl. roughly chopped 3 Tbsp. zest and juice 2 Tbsp. mustard. cucumber. Zesty 3 Bean Salad Ingredients: 1 3/4 cup or 15 oz.VegetarianFoodPlan. 3) Mince the garlic. diced 1 medium hothouse cucumber 15 oz. roasted bell peppers 1 clove minced garlic 1/3 cup flat leaf parsley. vinegar. dried oregano 1/2 tsp.21. black beans. cooked 1 3/4 cup or 15 oz. cooked 1 pound green peas. agave nectar or honey 1/2 tsp. Dijon mustard 2 Tbsp. pinto beans. rough chop the parsley. oil.com 61 .
Place all ingredients except salt and pepper in a soup pot. to taste Preparation: 1) 2) 3) 4) Rinse split peas. packed with protein. brimming with fiber. 5) The resulting soup should be thick and creamy. ground mustard 1/4 tsp.VegetarianFoodPlan. black pepper Salt and pepper. Split Pea Soup This wonderful soup is filling. checking for any impurities. 1 hour or longer. 6) Add salt and pepper to taste. dried marjoram 1 tsp. pressed or minced 2 carrots. diced 2 or 3 garlic cloves. such as stones or residue. dry uncooked 6 to 7 cups water or vegetable stock 1 medium-size yellow onion. Check occasionally to make sure water has not completely evaporated. Cover loosely and cook until peas are tender.22. with the split peas quite broken down and mushy. ©www.com 62 . and bring to a simmer. diced 1 tsp. Makes 4 to 6 servings. Heat should be low-medium. and serve hot. dried basil 1/2 tsp. dried parsley 1/4 tsp. low in calories and fat. diced 2 celery stalks. Make sure there’s enough water. A crock pot works very well for making this soup and cook for 6-8 hours. 7) Can make creamy by blending in food processor. Ingredients: 2 cups green split peas. and freezes well.
Garlic Ginger Tofu Ingredients: 3 Tbsp. and cook for 1 minute. and continue cooking for 20 to 30 minutes. ©www. Cover. Rapeseed oil 4 cloves garlic. minced maybe you can use garlic press 1 lime 1 Tbsp. firm tofu Preparation 1) 2) 3) : Heat oil in a wok or frying pan over medium heat.VegetarianFoodPlan. or to taste 1 lb. Squeeze lime juice and sprinkle green onion over tofu before serving. Stir in garlic and ginger.DINNER RECIPES 1. and stir to coat. green onion thinly sliced 1/2” ginger. Add tofu to the pan with soy sauce.com 63 . minced or in garlic press 2 Tbsp. soy sauce.
salt 1/8 tsp. slowly add oil. whisking to combine. let stand 10 minutes. Dijon mustard 1/4 tsp.2. 4) Cut into 2-inch pieces.com 64 . add to tomato mixture. covered. tossing gently to coat. white wine vinegar 1/2 tsp. 2) Stir in tomato and thyme. 3) Steam beans. crushed and minced 1 Tbsp.VegetarianFoodPlan. freshly ground black pepper Garlic cloves. 7 minutes or until crisp-tender. trimmed Preparation: 1) Combine first 5 ingredients in a medium bowl. ©www. Steamed Green Beans with Tomato-Garlic Vinaigrette Ingredients: 1 Tbsp. extra virgin olive oil 1/2 cup seeded chopped tomato 1 tsp chopped fresh thyme 16 oz. or 1 pound green beans.
stems removed 1 cup fresh snow peas 1 cup water Preparation: 1) Heat 1 tsp. fresh garlic. 4) Add chestnuts. 5) Serve with or without rice. cubed 1” 1 tsp. divided 1 cup whole water chestnuts.com 65 . sesame oil. tofu. Rapeseed oil 2 tsp. green onions 2 tsp. ©www. 3) Stir fry mushrooms. Vegetable N’ Braised Tofu Ingredients: 1 pound tofu firm silken style (Organic and non-gmo). fresh ginger. pressed in garlic press 2 tsp. and sesame seeds and sauté 2-4 more minutes. garlic. green beans. green onions. 2) Fry for about 5 minutes or until browned. nama shoyu 3 Tbsp. nama shoyu and ginger in water and remaining oil for several minutes. minced in garlic press 1/2 cup fresh shiitake mushrooms. rapeseed oil in pan and add cubed tofu. drained and sliced 2 Tbsp.VegetarianFoodPlan.3.
cleaned and dried Whole grain buns or rolls Lettuce. olive oil 2 Tbsp. Preparation: 1) Rehydrate sun dried tomatoes in warm water for 15 min. of bragg liquid aminos 6 Portobello mushrooms. and vegan mayonnaise. ©www. Grill for 5 minutes and flip with tongs. tomato slices. Set aside. Grill an additional 4 to 5 minutes or until tender. vegan cheese as toppings. and tamari.com 66 . and process for 1 minute. combine sun dried tomatoes and water. 4) Dip each mushroom in marinade and place on hot grill. olive oil. garlic. onion slices. minced garlic 1 cup vegan mayonnaise 3 Tbsp.VegetarianFoodPlan. chopped basil. balsamic vinegar 2 Tbsp. 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. 5) Serve on toasted bun with fresh vegetables on top and sun dried tomato aioli. tamari. whisk together remaining chopped basil and garlic. balsamic vinegar.4. or sun dried tomatoes in olive oil are ready to go. nama shoyu. 3) In a small bowl. 2) Food process.
VegetarianFoodPlan. black beans 2 Tbsp. cayenne pepper Black pepper. onion. cubed 1 avocado. Remove from heat and cover. Add spices. ©www. pinch Toppings: 1 tomato. minced 1/4 .5.1/2 tsp. Burrito of Black Beans Ingredients: 1 Tbsp. food process. or blend beans and onion into a puree.com 67 . cumin 1 tsp. peeled and cubed Preparation: 1) 2) 3) 4) 5) 6) Strain and rinse black beans. Mash. diced 1 3/4 cup or 15 oz. Add apple cider vinegar. apple cider vinegar Spices: 1 clove of garlic. Use a leaf of lettuce or tortillas to wrap up the bean. Prepare toppings.
Garden Patch Gazpacho Ingredients: 2 cups tomato vegetable juice low sodium 1 cup tomatoes. halved and thinly sliced 1/4 cup green onions. fresh lime juice or apple cider vinegar 1 Tbsp. ground pepper Hot red pepper optional Preparation: 1) Combine all ingredients and stir well.6. deseeded and diced 1/3 cup red onions. 3) Cover and chill in refrigerator for 1-2 hours to allow flavors to blend. diced 1/4 cup radishes. chilli powder Y2 tsp. sea salt 1/4 tsp. diced Y2 cup carrots 1 cup cucumber. garlic. thinly sliced 1/4 cup chopped fresh cilantro 1/4 cup chopped fresh parsley 1 jalapeno pepper. diced 1/3 celery.VegetarianFoodPlan. 2) To speed up the chopping process.com 68 . ©www. olive oil 1 Tbsp. deseeded and diced 2 Tbsp. minced 1 tsp. ground cumin 1-2 tsp. put all vegetables slightly chopped in food processor and pulse until soup has reached desired chunkiness. diced 2/3 bell peppers and color.
steam broccoli over boiling water for about 5 minutes. 5) Place a small portion of kasha on each serving plate. ©www. or until all the liquid has been absorbed.7. chili powder 1/4 tsp. or until it is bright green and just tender.VegetarianFoodPlan. ground cumin 1/4 tsp. then slice it into 1/2-inch thick rounds. Cover and simmer for about 10 minutes. then top with steamed broccoli and black-bean sauce. 4) Just before you are ready to eat. 3) While kasha is cooking. ground coriander 1/4 cup chopped fresh cilantro Preparation: 1) Cut off broccoli stems. Cut or break the tops into bite-sized florets. black beans. 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. Peel the stem with a sharp knife. Set aside. 2) Place kasha and salt into the water in a large saucepan. lemon juice 2 Tbsp. cooked and drained 1/2 cup roasted red pepper 2 Tbsp. salt 1 1/2 oz. sundried tomatoes in oil 1/4 cup chopped onion 1 3/4 cup or 15 oz.com 69 . tahini (Sesame seed butter) 1/2 tsp. combine and purée all the remaining ingredients in a food processor or blender.
cubed 1/2 pound very firm tofu. ©www. Schilling Garlic and Herb. polenta. Spread the cooked vegetables over Risotto.com 70 . cut into chunks 1 red bell pepper. and top with fresh tomato wedges. Polenta.8. or pasta Preparation: 1) 2) Sauté the vegetables and mix in tofu cubes. Use water in pan if you need more liquid to sauté. cut into 1-inch cubes 1 Tbsp. or scallop) 1 onion.VegetarianFoodPlan. or other seasoning mix Olive oil Risotto. crookneck. or pasta. Zesty Tofu and Vegetables Ingredients: 2 to 3 cups cubed summer squash (Zucchini. Spike. seeded and cut into large pieces 2 cups small mushrooms 2 tomatoes.
ground cumin seed 1 tsp. ©www.com 71 . and put them (including the juice) into a dish. coarsely chopped 1 cup onion. Cook for at least 5 minutes. cooked 1 3/4 cups or 15 oz. If the onion starts to brown too quickly.9. chili powder 1 jalapeno (Optional) seeded and chopped 1 tsp. red kidney beans. The longer you cook the chili. chopped 1 cup vegetable broth 4 tsp. Cut the whole tomatoes into small pieces. Stir all of the spices into the skillet. garlic powder 1 tsp. Garnish with fresh chopped onion and shredded cheese if desired. sugar 1/2 tsp. using a can of diced tomatoes instead of the chopped whole tomatoes does not come out as well. basil leaf 2 tsp. cooked 1 3/4 cups or 15 oz. Add all remaining ingredients and bring to a mild boil. For some reason. the more the flavors will blend (up to about an hour). seasoned (or black) pepper 1 3/4 cup or 15 oz. Reduce heat to a simmer and cook for at least 30 minutes. but do not let them get brown. 3 Bean Bonanza Chili Ingredients: 2 Tbsp. turn down the heat on the skillet and add a little water to slow things down. salt 1/2 tsp. stirring often while you do the next few steps. olive oil 1 green pepper. Drain and rinse the beans. white northern or pinto beans. and add the green pepper and onion. chopped 2 1/2 cups whole tomatoes. oregano 1 tsp.VegetarianFoodPlan. cooked Preparation (Makes 6 servings): 1) 2) 3) 4) 5) 6) 7) 8) Heat the olive oil in a large skillet on medium heat. black beans.
©www.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. raw 1/4 cup fresh/frozen corn Dash of chilli powder Sea salt Topping.VegetarianFoodPlan. Spaghetti Squash Salad Ingredients: Whole Spaghetti Squash.10.com 72 . 2) Place in tortilla and top with plain yogurt and salsa. grated 1/4 cup fresh mushrooms 1/4 cup red bell peppers 8 oz. black beans 1/4 cup green bell peppers 1/4 cup pumpkin seeds.
cayenne pepper 1 14 oz. ground coriander 1 tsp. Add the water and coconut milk and bring to a gentle boil. Defrost the spinach and squeeze out the extra water. cook for a while longer. peeled and sliced into half rounds 1 10 oz. After 20 minutes of cooking the rice should be looking more or less done. 8) Take the pot off the heat and let sit for 5 minutes. Canola oil 1 1/2 tsp. ground cumin 1/2 tsp. ground mustard 1 tsp.com 73 . ©www. can coconut milk (Don't use the "light" version) 4 cups water 1 cup basmati rice 1 16 oz. black pepper 1 tsp. 9) Add salt and pepper to taste.11. ground ginger 1/2 tsp. 7) Add the spinach and cook for another 3-5 minutes to heat it up. package firm tofu 2 carrots. Cook for 10 minutes. Add the basmati rice and tofu and reduce heat to simmer. package frozen spinach Salt and pepper to taste Preparation: 1) 2) 3) 4) 5) 6) Sauté carrots and spices for 3-5 minutes.VegetarianFoodPlan. If not. Basmati Spinach Stew Ingredients: 1 Tbsp.
pepper and remaining ginger in remaining oil for 7-9 minutes or until lightly browned. fresh asparagus. Bring to a boil. stir-fry for 2 minutes. thinly sliced 1 package (14 oz. drained and cut into 1/2-inch cubes 1/4 tsp. nama shoyu. toasted Preparation: 1) In a large nonstick skillet or wok. sliced almonds. stir-fry 1 minute longer or until vegetables are crisp-tender.VegetarianFoodPlan. 6) Serve with rice. agave nectar or honey 1-1/4 cups vegetable broth 4 tsp. Remove and keep warm. heat through. stir-fry tofu.12. trimmed and cut into 1-inch pieces 1 medium yellow summer squash. Makes 4 servings. divided 3 tsp. salt. 5) Add asparagus mixture and tofu. stir-fry 2 minutes longer. Remove and keep warm. pepper 2 cups hot cooked brown rice 2 Tbsp. divided 1 cup onions 1 lb. ©www. salt 1/4 tsp. minced fresh gingerroot. cook and stir for 2 minutes or until thickened.com 74 .) extra-firm tofu. sprinkle with almonds. halved and sliced 2 green onions. 3) In the same pan. canola oil. stir-fry 1 teaspoon ginger in 1 teaspoon oil for 1 minute. Add squash. 4) Stir in vegetable broth and sweetener and add to the pan. braggs amino acids 2 tsp. Asparagus N’ Squash Tofu Stir-Fry Ingredients: 1/2 tsp. Add onions. 2) Add asparagus.
Add to grilled vegetables or on top of a fresh salad. ©www. olive oil 1 lb. 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. turning once and brushing with extra marinade as desired. Grill over hot coals. seitan Preparation: 1) 2) 3) 4) Whisk together all ingredients except for the seitan.VegetarianFoodPlan.13.com 75 . Marinate the seitan in the mixture for at least 45 minutes.
VegetarianFoodPlan. ©www. Bring to a boil over medium heat.14. soy sauce Water for cooking the beans Preparation: 1) 2) Soak the beans overnight in 2 cups of water. Add 1. Sesame Adzuki Beans Ingredients: 1/2 cup dry adzuki beans 1/4 cup tahini 1 Tbsp. Drain off any remaining water and stir in the tahini and soy sauce.5 cups water to the beans. Drain off the water and transfer the beans to a saucepan.com 76 . 3) Makes 2 -4 servings. Reduce to a simmer and simmer until the beans are soft (depending on your beans 45 minutes to an hour).
chopped 1 package low sodium natural taco seasoning 2 cups whole kernel corn. cilantro. great northern beans.15.com 77 . 2) Add the other ingredients to the pot and simmer for 30-40 minutes. undrained 1 3/4 cups or 15 oz. fresh cut of the cob 1 3/4 cups or 15 oz. black beans.VegetarianFoodPlan. fat free vegetarian refried beans 1 cup diced tomatoes 1 cup salsa Toppings (Avocado. vegan cheese) Preparation: 1) Saute the onion until soft in a large pot sprayed with nonstick cooking spray. cooked. ©www. Makes 15 cups. Taco Soup Ingredients: 1 large onion. undrained 1 3/4 cups or 15 oz.
finely chopped 2 jalapenos. Grilled Stuffed Chili Rellenos or Green Bell Peppers Ingredients: 6 large poblano chiles or red/green bell peppers 2 Tbsp. and cook over medium heat until golden brown for about 4 minutes. Add onion. 4) Set up grill for indirect grilling and preheat to medium. to taste Preparation: 1) Cut poblano chiles in half lengthwise to create a boat for filling and scrape out seeds. ground cumin 3 1/2 cups or 28 oz. to taste Freshly ground black pepper. Add salt and pepper to taste.com 78 . hot sauce. about 30 to 40 minutes. finely chopped 2 cloves garlic. jalapenos. Pepper Jack or Monterey Jack cheese or vegan cheese. ©www.16. to taste 12 oz. olive oil 1 medium onion. vegetarian baked beans. 2) Heat 2 tablespoons olive oil in a nonstick skillet. red bell pepper. hot sauce and 8 ounces of cheese. Makes 6 – 8 servings. Spoon the mixture into the hollowed chiles and sprinkle with remaining cheese. 3) Remove pan from heat and stir in baked beans. 5) Cook until chillies are tender and cheese is browned and bubbling.VegetarianFoodPlan. finely chopped 1/2 cup chopped fresh cilantro 1 tsp. drained 1-3 tsp. coarsely grated Salt. seeded and chopped 1/2 red bell pepper. garlic. cilantro and cumin. Arrange the chillies on the grill away from the heat.
seasoned salt Salt and pepper to taste Oil for frying Whole grain bun or bread Preparation: 1) 2) Sautee the onions till soft.17.VegetarianFoodPlan. crumbled 1 tsp. ©www. Mixture will be thick. garlic powder 1 tsp. except the oil. adding the flour a few tablespoons at a time to combine well. onion powder 1/2 tsp. black beans. mash the beans until almost smooth. diced 1 3/4 cup or 15 oz. Make veggie burgers and enjoy! 3) Makes 6 servings.com 79 . approximately 1/2 inch thick and fry patties in a small amount of oil until slightly firm. cooked 1/2 cup whole wheat flour 2 slices bread. Black Bean Burgers Ingredients: 1/2 onion. In a large bowl. about 3-5 minutes. Add sauteed onions and the rest of the ingredients. Form bean mixture into patties.
©www. cilantro. bring to a boil. simmer 10 minutes longer.VegetarianFoodPlan.18. Stir in the peas. salt 1/8 tsp. uncovered. Toss with pasta. jalapeno and garlic in oil for 5 minutes or until tender. rinsed and drained 1-3 Tbsp. sauté the green pepper.com 80 . Penne Pasta & Beans Ingredients: 3 1/2 cups crushed tomatoes 1 cup chopped red bell pepper 1/2 cup chopped onion 1 jalapeno pepper. minced 1 Tbsp. seeded and chopped 3 garlic cloves. salt and pepper. pepper 5 cups hot cooked gluten free penne pasta Preparation: 1) 2) 3) 4) In a large skillet. vinegar. Add tomatoes. onion. Simmer. olive oil 1 3/4 cup or 15 oz. Makes 6 servings. minced fresh cilantro 1 tsp. sugar. cider vinegar 1 tsp. for 10 minutes. cannelloni beans. agave nectar 1 tsp.
Reduce heat. tomatoes. minced 1 Tbsp. salt 1/4 tsp. Bring to a boil. Garnish with avocado and chopped cilantro. simmer. chili powder (Or purchase a natural taco seasoning to replace chilli.com 81 . sprinkle with cheese. for 3-5 minutes or until mixture begins to thicken. chopped Preparation: 1) 2) 3) 4) 5) In a nonstick skillet. uncovered. Stir in the beans. dried oregano 1/2 tsp. Bean Tacos Ingredients: 1 medium onion.VegetarianFoodPlan. garlic powder) 1 tsp. Fold one side of tortilla over filling. chopped 2 garlic cloves. oregano. rinsed and drained 1 Y2 cup diced tomatoes Y2 cup (4 oz. chilies and seasonings. warmed 1/2 cup shredded reduced-fat cheddar cheese or vegan cheddar cheese 1 large ripe avocado. ©www. salt. Makes 8 servings. garlic powder 1/4 tsp. cumin. saute onion and garlic in oil until tender. ground cumin 1 tsp.) chopped green chilies 1 Tbsp. pepper 8 low carb tortillas (6 inches). peeled and sliced Fresh cilantro to top. Spoon about 1/2 cup off center on each tortilla. olive oil 4 cups (32 oz.) black beans.19.
peanut butter 1 can (14 oz.20.VegetarianFoodPlan. honey or agave 1/2 tsp. combine the first 10 ingredients. curry powder 1 tsp. Add cabbage and tomatoes. stir-fry tofu in oil for 2-3 minutes or until heated through. minced fresh ginger root 1/2 tsp.) light coconut milk 1 cup matchstick-cut carrots 8 green onions. stir-fry yellow pepper for 1 minute.com 82 . set aside.) firm tofu. drained and cubed 2 tsp. crushed red pepper flakes 1 package (16 oz. sesame oil 1 medium sweet yellow pepper. 6) Serve with rice. Cook and stir for 1-2 minutes or until thickened and vegetables are crisp-tender. 3) In the same pan. Curried Tofu Stir-Fry Ingredients: 1/4 cup nama shoyu sauce or Braggs Amino Acid 2 Tbsp. Add mushrooms and onions. julienned 1/2 pound sliced fresh mushrooms 1 tbsp. ©www. bring to a boil. cornstarch 1-1/2 tsp. 5) Return tofu to skillet. salt 1/2 tsp. chili powder 1/2 tsp. stir-fry 2 minutes longer. Remove and keep warm. cut into 1-inch pieces 4 cups shredded cabbage 4 plum tomatoes. stir-fry for 2 minutes. chopped 3 cups hot cooked brown rice Preparation: 1) In a small bowl. 4) Stir coconut milk mixture and add to skillet. Makes 6 servings. 2) In a large nonstick skillet or wok coated with cooking spray.
21. Makes 5 servings.) shredded part-skim mozzarella cheese or vegan mozzarella cheese Preparation: 1) Cook fettuccine according to package directions. dried oregano 1/2 tsp. olive oil 2 cups pasta sauce (no high fructose corn syrup) 1 3/4 cup or(15 oz. ©www. garlic salt Dash pepper 1/2 cup (4 oz. for 5 minutes. chopped 1 Tbsp. in a large saucepan. Spinach Fettuccine with Tomato Basil Bean Sauce Ingredients: 6 oz. chopped 1 small onion. simmer. dried basil 1 tsp. uncooked vegan spinach fettuccine 1 small green pepper. sauté green pepper and onion in oil until tender. minced fresh basil or 2 tsp. fennel seed 1/4 tsp. Reduce heat.) black beans.com 83 . 4) Drain fettuccine. 3) Stir in the pasta sauce. 5) Top with sauce and sprinkle with mozzarella cheese. black beans and seasonings. uncovered. Bring to a boil. rinsed and drained 2 Tbsp. 2) Meanwhile.VegetarianFoodPlan.
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