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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
ginger and blend. Marvellous Mango Ingredients: 2-3 tsp. 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. Mango Delight’ Smoothie Ingredients: 1 cup organic almond milk 1 large fresh mango (peeled) or frozen 1 apple. and nuts in 2-3 cups of water first preferably. 1 Tbsp. 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. sesame seeds 1 or 2 tsp. coconut. flax seeds (Thickens smoothie) 2 tsp.VegetarianFoodPlan. 2) Next add all the remaining ingredients: peeled mango. © www. cored 2 tsp. ground up sesame seed 6. ground up flax seed 2 tsp. spinach. cucumber.com . sunflower. of raw cacao powder Raw honey or agave nectar as sweetener Water/ice to blend 5.4.
com 6 . 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. Low Glycemic Chocolate-Green Smoothie Ingredients: 1 Tbsp.VegetarianFoodPlan. of honey 1 tray of ice cubes Water 9. frozen acai 1/3 to 1/2 cup frozen mixed berries 1-2 Tbsp. Cran-Orange Strawberry Smoothie Ingredients: 2 oranges 1 cup strawberries (Frozen or fresh) 1/3 cup unsweetened cranberries (Frozen is ok) 1 Tbsp. 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 your favorite dried green supplement Stevia (Optional) 10. of maca Handful of goji berries 1 tsp. of soaked brown flax seed 1 Tbsp. of cacao powder 1/2 tsp. cacao nibs 3-4 each raw almonds AND macadamia nuts 2 tsp. hemp seeds 3 tsp.7. flax oil 1 tsp.
Chocolate-Avocado DREAM Ingredients: 1/2 avocado 1 medium sized banana 4-6 dates (Sweeten to taste. almond.com 7 . less is better) 1 Tbsp. organic maple syrup Add ice 13. soy. hemp. Oat Meal Raw Food Breakfast Ingredients: 1/2-1 cup soaked oat groats (Let soak uncovered. rice milk (less for thicker shake) 12. soaked brown flax seed (Optional) 1-2 tsp. raw carob powder 1 or 2 shakes of cinnamon 1 Tbsp. flax meal 3 Tbsp. cinnamon 1/4 cup pure water if blending Nuts.VegetarianFoodPlan. or rice milk 1 Tbsp. in water over night. Carob Shake Ingredients: 1 large banana 1-1/2 cup almond.11. ground flaxseed 1/4 cup soaked raw almonds 1 tsp. soy.2 cups liquid use water. of cacao powder 11/2 . rinse before use) 2 apples sliced 1 banana sliced 1 Tbsp. raisins & hemp seeds (Optional) www.
VegetarianFoodPlan. 16. then dump coconut water into blender. 2) Scoop out coconut meat and place in blender. rice. Green Pome-berry Smoothie Ingredients: 1 medium sized banana 6-8oz (1 cup) frozen blueberries 1/2 cup pomegranate juice 1/2 cup almond. Vegan Green Chocolate Shake Ingredients: Almond milk vanilla unsweetened 1-2 fresh kale leaves Almond butter 1 Tbsp. soy or hemp milk 1 Tbsp. Energizing Smoothie Ingredients: 1/2 ripe avocado 1 frozen banana 1 young coconut. blueberry) Dash of Stevia to taste Dash cinnamon 1 Tsp.water and meat 1 cup your favorite frozen berry (Raspberry. flax oil or substitute with Y2 avocado if no oil Couple dashes of cinnamon 1 tsp. Remember to be very careful to avoid hard pieces from the husk. maca (Optional) Young Coconut Preparation: To open young coconut use clever or chef knife.+ cocoa powder Handful blueberries or strawberries Pumpkin seeds Water (As needed) Dash Stevia to sweeten ©www. soaked flaxseed 4-6 chucks pineapple (Fresh or frozen) 1-2 cup organic spinach (Fresh or frozen) 15. Favorite fruit/Y2 an apple 1/4 inch-1/2 inch raw ginger peeled Udo's. strawberry.14.com 8 1) .
VegetarianFoodPlan. Green Machine Smoothie Ingredients: 3-5 leaves of kale 1 kiwi 1 avocado 2 Tbsp. Tropical Green Smoothie Ingredients: 3 cups fresh organic baby spinach 2 cups fresh or frozen pineapple cubes 2-3 kiwis 1/2 avocado 1 banana Add ice & water until desired 20. of spirulina or SuperGreens powder Add water/ice 18.17. 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.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. of flaxseed oil 1/4 tsp. soy. rice or almond milk Add ice if desired 19. 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.
4) Processed oats with berries. 6) Place a Tbsp. 5) Now add to dry ingredients and fold in carob chips. 7) Allow treat to cool down then cut into squares and serve! ©www.com 10 . cloves. 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.VegetarianFoodPlan. of batter onto cookie sheet and flatten with fork. Makes 48 cookies 2. cinnamon. 5) Spread batter evenly into sprayed pan. 2) Spray baking pan with cooking spray. 3) Using blender or food processor grind oats to coarse powder texture.DESSERT RECIPES 1. ground cinnamon 1 tsp. 7) Moisten your fork if it begins to stick to batter. 2) Spray cookie sheet with cooking spray. Chocolate Chip Vegan Cookies Ingredients: 3 cups whole-wheat flour 1 tsp. agave nectar and vanilla. 3) Stir flour and baking powder in large bowl 4) In separate bowl stir well and combine applesauce. alcohol free vanilla extract (Trader Joe’s has alcohol free) 8 oz/1 cup unsweetened carob chips 1/4 cup chopped walnuts or pecans 1/4 cup sunflower seeds Preparation: 1) Preheat oven to 350 degrees. walnuts and seeds. 8) Bake about 12 minutes or until golden. baking powder 1 cup applesauce (Optional unsweetened version) 4 oz agave nectar 2 tsp. Blueberry Squares Ingredients: 4 cups fresh blueberries or berry of your choice 2 tsp. arrowroot and apple juice concentrate in large bowl. 6) Bake about 30 minutes or until lightly browned on edges.
nutmeg 1 tsp. ripe bananas. cinnamon 1/2 tsp. 4. finely shredded & unsweetened 3 large.com 11 .can do gluten free 1/3 cup coconut. do not cook 2/3 cup almond meal 1/4 teaspoon cardamom 1/4 tsp. oats. alcohol free vanilla extract (Trader Joe’s has Alcohol Free FYI) 2 Tbsp. baking soda 1 tsp. slightly warm. baking powder 1 Tbsp. ground cloves 1/4 tsp. baking powder 6-7 ounces chocolate chips or dark chocolate bar chopped or unsweetened carob www. mixed with 2 Tbsp. well mashed (about 1 1/2 cups) 1 tsp. vanilla extract 1/4 cup coconut oil or olive oil. and vanilla to the dry ingredients and mix until combined. Chocolate Oatmeal Chai Cookie Recipe Ingredients: 2 cups rolled oats. baking soda. cinnamon 1/2 tsp. 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. 7) Remove pie from oven and cover with aluminium foil for 10 minutes before removing from pan. baking powder and spice in a large mixing bowl. 4) Stir in the apple juice concentrate.3. applesauce. 6) Pour batter into oiled pan and bake for 45-50 minutes. ground flax seed. 5) Mix in the flax seed. fine grain sea salt 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.VegetarianFoodPlan. all-spice 1/2 tsp.
6) Fold in the chocolate/carob. leaving about 2 inches between each cookie. almond meal. raisins and oats. onto a parchment lined baking sheet. 8) Bake for 12 . 3) In a large bowl combine the bananas. grated fresh ginger 1/4 cup wheat germ 1/2 cup raisins Preparation: 1) Preheat oven to 375F degrees. salt. and ginger. baking powder. ©www.com 12 . one level tablespoonful at a time. ground cloves. wheat germ.You can make your own almond meal by pulsing almonds in a food processor until it is the texture of sand . 5) Add the dry ingredients to the wet ingredients and stir until combined. and coconut oil. shredded coconut. 4) Add the nuts and carrots.don't go too far or you'll end up with almond butter.Preparation: 1) Preheat oven to 350 degrees. 3) In a large bowl whisk together the flour. room temperature 1/2 cup unrefined (fragrant) coconut oil. an inch apart. each about 2 teaspoons in size. 2) Line two baking sheets with parchment paper. Makes about 3 dozen bite-sized cookies. and baking powder.VegetarianFoodPlan. coconut oil. cinnamon. 2) To make almond meal. Set aside. 5) In a separate smaller bowl use a whisk to combine the maple syrup. Carrot Ginger Oatmeal Cookie Recipe Ingredients: 1 cup whole wheat pastry flour 1 tsp. salt. warmed until just melted 1 tsp. racks in the top third. 7) Drop dollops of the dough. fine grain sea salt 1 cup rolled oats 2/3 cup chopped walnuts 1 cup shredded carrots 1/2 cup real maple syrup.14 minutes or until turning brown on the bottom. 8) Bake in the top 1/3 of the oven for 10 . 6) Add this to the flour mixture and stir until just combined. 5. vanilla extract. 4) In another bowl whisk together the oats.12 minutes or until the cookies are golden on top and bottom. 7) Drop onto prepared baking sheets. baking powder Scant 1/2 tsp. cardamom.
Let cool five minutes and transfer to a cooling rack. baking soda. 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. and vanilla. give one more quick stir. spelt flour. maybe 11 minutes .3 dozen cookies.still a bit dusty looking. Press down on each one gently with the back of a fork.but don't over bake or they will be dry. Organic Peanut Butter Cookies Ingredients: 2 cups whole wheat pastry flour. Place racks in the top third. 9) 10) Make 2 . It's a loose batter. Now drop by heaping tablespoonfuls onto parchment-lined baking sheets. Let sit for five minutes. so if you're set on doing criss-crosses.com 13 . and salt. In a separate larger bowl combine the peanut butter. or unbleached all-purpose flour 1 tsp. go ahead and chill the batter for an hour or so before this step. just a stroke or two. Stir until combined. baking soda 3/4 tsp. 6.Makes about 2 1/2 dozen cookies. In a medium mixing bowl combine the flour. www. Pour the flour mixture over the peanut butter mixture and stir until barely combined . Bake for 10. maple syrup.VegetarianFoodPlan. olive oil. vanilla extract Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Preheat oven to 350F degrees.
VegetarianFoodPlan. or crumble some graham crackers on top.com 14 . ©www. red seedless grapes. cacao powder 1 Tbsp.7. Dark Chocolaty Chocolate Pudding Make a rich and creamy vegan chocolate mousse from tofu! Garnish with fresh strawberries. 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. Ingredients: 1 cup raw cashews 3 Tbsp. 2) Pour the pudding into bowls and add your desired toppings. a slice of apricot or whipped cream. carob powder 3 Tbsp.
Grade B (vegan) or 1 cup honey (Vegetarian) 1/2 cup crushed walnuts (Optional) Preparation: 1) First.com 15 . baking powder 1 1/2 tsp. salt 2 cup grated carrots 1 cup almond milk 1 1/2 cup applesauce 1 cup maple syrup. ground cloves 1 tsp. 6) Transfer to a greased 13x9x2 pan. 3) Preheat the oven to 350F. Mix until "just mixed. ground cinnamon 1/4 cup raisins 1 Y2 tsp. baking soda 2 tsp. 2) Grate the carrots. cloves. 4) Combine the carrots and the rest of the ingredients except for the walnuts to the flour mixture. allspice. I use a food processor instead of grating them by hand. allspice Y2 tsp. baking soda. mix all dry ingredients together in a mixing bowl: flour. cinnamon. baking powder.VegetarianFoodPlan. 8) Cool on a counter for 30 min and then frost with cream cheese frosting © www. Peter Rabbit Carrot Cake Ingredients: 2 cups spelt flour or whole wheat flour 2 tsp.8. and salt." 5) Mix in the walnuts. 7) Bake for 40-50 min at 350F until a toothpick inserted into the middle of the cake comes out clean.
orange juice 1/3 cup vanilla almond milk (Or apple sauce) 1/2 cup agave nectar 2 cups whole wheat flour 3/4 tsp. Blue Banana Bread Ingredients: 3 large over-ripe bananas 1 tsp. mash the bananas and add orange zest. baking powder. 5) Add blueberries and use a spoon or spatula to ensure they are coated with the flour mixture. soda. almond milk. and salt. baking soda (Non-aluminum) 1/2 tsp. orange zest 1 Tbsp. combine the flour.9. 2) Wipe a 9x5-inch loaf pan with oil. baking powder 3/4 tsp. 9) Allow to cool before cutting and serving.com 16 . salt 1 cup (240 ml) blueberries Preparation: 1) Preheat oven to 350F. 4) In a separate bowl. 8) Bake until a knife inserted in the center comes out clean. © www. and agave nectar. 3) In a large bowl.VegetarianFoodPlan. orange juice. 7) Spread the mixture evenly in the prepared pan. about 40-45 minutes. 6) Add the banana mixture and gently mix until just combined. Stir well to combine.
8) Drop by tablespoonful about 3 to a row. 7) At this point. Stir to blend together. raisins and nuts and mix well into the dough. oil + 1 Tbsp of Almond Milk 1/3 . 3) Sift the salt. 4) In a mixing bowl.VegetarianFoodPlan.1/2 cup of sugar 1/4 cup of unsweetened applesauce 3/4 tsp. Super Yummy Low-Fat Whole Wheat Oatmeal Raisin Cookie Ingredients: 1/4 tsp. 9) Flatten to about 3/4 and keep it thick. 5) Add in applesauce and egg substitute and beat well. of vanilla essence 1/4 cup raisins Preparation: 1) Preheat oven to 350F. baking soda into the flour and oatmeal in a bowl. 12) Eat when nice a warm and chewy. 10) Bake in the center of oven for about 10-12 minutes. 2) Prepare a cookie sheet either with non-stick spray or a parchment paper. olive oil or 1 Tbsp. add the vanilla essence. cinnamon.com 17 . This dough will be very slightly sticky. arrowroot flour (As substitute for 1 egg) 3/4 cup of whole wheat flour 3/4 cup of dry oats 2 Tbsp. of salt (Optional) 1/2 tsp. beat olive oil (and/or milk) together with the vegan sugar.10. cloves 1/2 tsp. www. of ground cinnamon 1/8 teaspoon nutmeg 1/4 tsp. chopped 2 Tbsp. 6) Add in the flour mixture and beat on medium until a semi-stiff dough forms. of baking soda 1/4 cup pecans. 11) When it’s done. remove from cookie tray and cool on a rack.
Don’t over cook. very ripe banana Pinch of salt 1/4 cup chopped walnuts 1/8 cup sultanas or raisins 1/2 Tbsp. vanilla essence 1/2 cup carob powder 1 large. pure maple syrup Egg replacer equivalent of 2 eggs 1/2 tsp. Leave to cool and enjoy! 5) 6) 7) 8) ©www. your better off slightly undercooking them and having a slightly soft middle. You may need to adjust wet/dry ingredients to achieve the correct texture. Mash the banana in a large mixing bowl. Use a hand blender to blend the oats into a powder/flour. Low-fat Wheat-free Carob Brownies Ingredients: 1/3 cup brown rice flour 2/3 cup porridge oats 4 Tbsp. tahini Preparation: 1) 2) 3) 4) Pre-heat oven to 350°.com 18 .VegetarianFoodPlan. Line an 8x8-inch square baking pan with foil and lightly oil the bottom. Add all the other ingredients and mix well. The mixture should be sticky but not too wet. Bake for 30-35 minutes.11.
©www. Place all ingredients in a food processor. Roll into balls and lightly roll in shredded coconut. Hold back a little coconut for coating the macaroons. almond butter 2 Tbsp. and process until only slightly chunky. 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. 13.VegetarianFoodPlan. pecans. Raw Banana Macaroons Ingredients: 1 cup medjool dates 1 banana 1/2 cup coconut. agave nectar Pinch of salt Preparation: 1) 2) 3) 4) Remove the pits from dates. sliced strawberries Preparation: 1) Process avocado.raspberries. sweetener (dates or maple syrup) and carob in a food processor or blender until smooth and creamy.12. shredded (Unsweetened) Y2 cup quick oats 1 Tbsp.com 19 .
remove from food processor by tablespoon-sized blobs and flatten into cookie-ish rounds. 2) Add walnuts. 3) Shape into balls and enjoy! 15. © www.com 20 .VegetarianFoodPlan. again until smooth. cinnamon. salt and coconut oil and mix it all up. Once smooth. cinnamon Y2 tsp. 2) If you can't get the mixture to hold together. 4) Refrigerate before eating. salt 1 Y2 Tbsp. raw coconut oil (It's best if it's very soft. shredded 12 dates (Medjool are best) Y2-3/4 tsp. cacao nibs Preparation: 1) Place dates in food processor and mix until smooth. 3) After ingredients are mixed. mint. but not liquid) 2 Tbsp. Raw "Chocolate Mint" Cookies Ingredients: 2 Y2 cups raw walnuts 2-3 fresh mint leaves. add a few more raisins and a tablespoon of water.14. Speedy Raw Cookies Ingredients: 3/4 cup raw walnuts. 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. Makes approximately 15 cookies. add cacao nibs and blend just until nibs are well distributed.
Spoon into a serving dish and pack down well.16.VegetarianFoodPlan. 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. © www. and fresh coconut butter (if using) until smooth. fresh coconut butter (Optional) For Garnish: fresh strawberries. sliced strawberries. Blend the almonds and honey until finely chopped. sliced Preparation: Crust 1) 2) Topping 1) 2) Blend the walnuts.com 21 . blueberries. honey. Pour on top of crust and decorate with fresh.
17. Remove from food processor and place the mixture in a medium-sized bowl or onto the counter. ©www.com 22 . Process until everything is well mixed. 18. pitted 1 1/2 cup shredded." coconut. dried coconut 1/2 tsp.VegetarianFoodPlan. Add the "pecan butter. cinnamon Water Preparation: 1) Blend all the ingredients until smooth. Press the pecan mix into a 9x9 or 8x8 inch glass pan. raw cacao powder 1/4 tsp. chopped Preparation: 1) 2) 3) 4) 5) 6) 7) In food processor. process dates until smooth (or as close to smooth as you can get). and cinnamon. Raw Pecan Pie Tart Ingredients: 2 cups pecans. Sort of "knead" in the chopped pecans until they're well distributed. Raw Chocolate Pudding Ingredients: Meat of 2 coconuts or coconut butter 10 cashews 6 dates 4 Tbsp. made into a smooth "pecan butter" (Your food processor can do this) 30 medjool dates. salt. Store covered in the fridge until ready to eat. salt 1 tsp. cinnamon 1/2 cup pecans.
VegetarianFoodPlan. 2) When all ingredients are finely processed. sea salt. orange peel. peeled and seeded) 1 banana 1-2 tsp. whole and peeled 2 apples.19. and apples in a food processor until they are finely chopped. Orange Almond Cookies Ingredients: 4 cups raw almonds. soaked overnight 2 cups raisins Y2 cup orange peel 2 medium oranges. ©www. cored Preparation: 1) Blend the almonds. oranges. use a spatula to spread cookie mixture onto a dehydrator tray OR shape into balls and eat as is. raw tahini Preparation: 1) Blend all ingredients until smooth and it’s ready to eat! 20. Papaya Banana Pudding Ingredients: 1 cup papaya chunks (About Y2 a Hawaiian papaya. raisins.com 23 .
This keeps the fiber structure intact and helps the digestive system.BREAKFAST RECIPES 1. 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. 2. salt and water. 4) Place in water the night before and then prepare yoru breakfast the following morning as if they are cooked. sunflower seeds. ©www.com 24 .VegetarianFoodPlan. * You can eat by itself or in a lettuce leaf. Raw Scramble Ingredients: 1 cup almonds (Soaked overnight in water) 1/2 cup sunflower seeds 1/4 salt Y2 cup of water 2 Tbsp. Oatmeal Ingredients: 3 cups water 2 cups old fashioned oatmeal 1/2 cup raisins Preparation: 1) Bring water to a boil and add oatmeal. 3) Optional. The leaf will give the dish more crunch and texture. 2) Pour into bowl and fold in chopped tomatoes. and green onions. cilantro. cumin Lettuce leaf – Romaine/Collard Green Preparation: 1) In a food processor combine and blend almonds.do not heat oats. chopped Dash of cayenne 1/4 tsp.
and essential fiber. you can add more agave. 4) If you don’t have a dehydrator. of alcohol free vanilla 1 tsp. 2) You don’t need to smooth it out. of salt 2 Tbsp. 2) Add raisins. agave nectar and Stevia. of agave nectar Dash stevia 1/2 cup of raspberries (Fresh or frozen) Preparation: 1) Measure soaked sunflower seeds and flax seeds and pour into food processor. or until ingredients are slightly mixed but still chunky. minerals. If you would like it sweeter. 5) Continue to add sweetener to taste. 4) Add raspberries. cinnamon.3. of cinnamon 2/3 cup shredded coconut (Unsweetened) 1 tsp. 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. 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) If your dehydrator has a heating gauge.VegetarianFoodPlan.com 25 . salt. 3) Process all ingredients except raspberries for 10-15 seconds. To dry granola: 1) Take the chunky mixture and drop it on dehydrator trays. Stevia or honey. turn it no higher than 105 degrees so not to destroy the vitamins. alcohol free vanilla. and blend once more about 10-15 seconds. just place it on the tray in small chunky pieces. ©www.
Store in an air-tight container. ©www. chopped walnuts 5 oz.4. vanilla Preparation: 1) 2) 3) 4) In a blender place rice. chopped dried apples 1/2 cup shredded coconut 5 oz.com 26 . agave nectar 32 oz. raisins 8 oz. 5. rolled wheat 8 oz. rolled rye Preparation: 1) 2) 3) 4) 5) Combine all ingredients in a large wide bowl. Shake well before using. Rice Milk Recipe Ingredients: 1 cup cooked brown rice 1 oz. water 1 tsp. agave nectar. Fold in ingredients with a large spoon to mix.VegetarianFoodPlan. rolled oats 8 oz. vanilla and water. Eat with fresh fruit and non-dairy milk. Cover and blend on high until rice is pulverized. chopped sesame seeds 1 oz. Refrigerate if you have the space. Muesli Recipe Ingredients: 1 oz. Store in a covered container in the refrigerator.
com 27 . ©www. 2) Cover and blend on high until cashews are pulverized and there are not chunks of cashew. Cashew Milk Recipe Ingredients: 1/2 cup raw cashew pieces 3 Tbsp. agave nectar. only creamy. 3) Cashew milk will last about 5 days covered in the refrigerator. agave nectar 32 oz.VegetarianFoodPlan. vanilla and water in high powered blender. * 1 serving is approximately 1 cup. water 1 tsp.6. 4) Shake well before using. vanilla Dash of salt to bring out the flavors Preparation: 1) Place cashews.
7. Sweet Tofu Rice Pudding Ingredients: 1 cup organic brown rice, short or long 1 1/2 cups water 1 Tbsp. coconut oil 1 tsp. salt 1 cup chopped fresh/ frozen blueberries 1 1/2 cup So Delicious Coconut yogurt 1/4 cup agave nectar 1 cup tofu, firm, cut into cubes 3 Tbsp. pecans 1 tsp. cinnamon 1/4 teaspoon nutmeg 1/2 tsp. vanilla extract Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Place rice, coconut oil, slat and water in pan and bring to a boil. Lower the heat and simmer rice for 30 minutes, or until rice is soft. Make sure the rice does not dry out and burn. Fold in the tofu with 1/3 cup of coconut yogurt and cover lid. Allow to cook on medium heat for 5 minutes. Add the vanilla extract, cinnamon, cashews and agave or maple syrup. Cover with lid and allow to sit for ten minutes. Serve warm in bowl and top with fresh blueberries or fruit of your choice.
8. Apple Cinnamon Quinoa Ingredients: 1/2 cup quinoa, rinsed thoroughly, uncooked 1-1/2 cups unsweetened Almond milk 2 Tbsp. raisins 1 apple, cored and chopped 1 tsp. ground cinnamon 1-2 tsp. lemon juice 1/4 tsp. vanilla extract Preparation: 1) To thoroughly rinse quinoa, cover it with water in a mixing bowl, then rub it between the palms of your hands. Pour off the cloudy liquid through a strainer and then repeat the process two or three more times, until the rinse liquid remains clear. In a medium-sized saucepan, combine the rinsed and drained quinoa with almond milk. Bring to a slow simmer, then cover and cook for about 15 minutes until the quinoa is tender. In the blender place apple, raisins, cinnamon, vanilla extract, and lemon juice and puree. Put it in pot with quinoa and let it simmer for 5-15 minutes. Serve warm or chilled.
2) 3) 4) 5) 6)
Makes about 3 cups.
9. Quickie Breakfast Ingredients: 2 to 3 medium dried figs 1/4 cup raisins 1 medium apple 1 cup quick rolled oats 3 cups vanilla almond milk 1/4 tsp. cinnamon Dash of nutmeg Preparation: 1) 2) 3) 4) In a food processor, chop the apricot halves, figs, and raisins. Cut and core the apple and then add it to the dried fruit in the food processor. Chop fine. Transfer the fruit mixture to a medium-sized saucepan and add the remaining ingredients. 5) Simmer slowly, stirring occasionally, for about 5 minutes, or until thickened. Makes 4 servings.
10. Veggie Tofu Scramble Ingredients: 1/2 cup chopped celery 1/2 cup minced onion 1/2 cup chopped bell pepper 1 cup zucchini 1 cup chopped kale 1 1/2 tsp. chilli powder 1 tsp. cumin 16 oz. low-fat tofu, drained and crumbled 1/2 Tbsp. Himalayan salt 1/2 cup vegetable broth 1/4 tsp. pepper Preparation: 1) Heat 1/4 cup of vegetable broth, celery, onion, bell pepper, and zucchini in a skillet over medium-high heat. 2) Cook until softened. Add the remaining vegetable broth, kale, and spices. 3) Cover the pan and cook until the kale is wilted. 4) Add the crumbled tofu. Cook until firm and lightly browned. 5) Add the salt, pepper. 11. Couscous Breakfast Ingredients: 2 cups hot Almond milk 2 cups dry couscous 1/3 cup raisins, soaked in water and drained 1/3 cup dried apricots 6 pecans, raw honey, to taste (Or use agave nectar) Preparation: 1) Bring the almond milk to a boil on the stove. 2) Add the couscous to the hot almond milk and let stand 5 minutes. 3) Stir in raisins, pecans, and honey/agave nectar to taste. * A serving size is 1/3-1/2 cup cooked.
turmeric 2 tsp. firm tofu (Non-gmo. Makes 4 servings. organic) 1 medium tomato 2 Tbsp. In a frying pan.more if preferable 1/8 tsp. tamari/soy sauce.12. heat the canola oil and add the Fakin’ Bacon. diced 1 Tbsp. Sauté until the pieces are brown and crispy.com 32 . Add the vegetables and stir-fry until they are tender. Add the nutritional yeast. low sodium tamari or nama shoyu sauce. Cut it into pieces and put it into a small mixing bowl. cayenne pepper 1/8 tsp.VegetarianFoodPlan. ©www. cayenne and pepper. nutritional yeast Y2 tsp. black pepper Y2 bell pepper. Add the tofu mixture and stir-fry until the tofu is heated through. mash it all up until there are no big chunks. diced Y2 onion. turmeric. Hearty Tofu Scramble Ingredients: l lb. With a fork. Rapeseed oil (or other mild-flavored oil) Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Drain the tofu.
com 33 . drained 2-3 Roma tomatoes. 5) Warm tortillas and roll up some of the black-eyed peas mixture into each one. chopped 1 tsp. Breakfast Black Eyed Peas Ingredients: 1/2 large red onion. 2) Stir in black-eyed peas and cook on medium heat until vegetables are cooked through. tomatoes. minced garlic 1 can black-eyed peas.13. 4) Stir in salsa and simmer for 5 minutes more. and peppers in vegetable broth until soft. 3) Stir occasionally to keep from burning. 6) Serve as is or with extra salsa. chopped 1/2 tsp. ©www.VegetarianFoodPlan. garlic. diced small 1/4 cup salsa 1/4 cup vegetable broth or 1 Tbsp. nama shoyu and 1/4 cup water 1 package of whole wheat tortillas Preparation: 1) In a nonstick pan. hot pepper (Jalepeno) 1 large green pepper. saute the onion. chopped 1/2 yellow pepper.
Spoon the scrambled tofu/squash mixture in a line down the center of the tortilla. Add salsa. turmeric 1 clove fresh garlic. nama shoyu or tamari (Adds salty flavor) Dash of cayenne. Saute until lightly browned. South Western Breakfast Burrito Ingredients: 1-2 low carb tortillas 1/3. crumbled 1 Tbsp. Saute until fully incorporated into tofu mixture and warmed thoroughly. paprika. or you can serve it on the top.1/2 cup firm tofu. Roll it up like a burrito.com 34 . Add spaghetti squash salad. Sprinkle with nutritional yeast. and water. tamari . crushed 3 Tbsp.14.VegetarianFoodPlan. Warm the tortillas. Enjoy!! Makes 1 serving. and spices. 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. ©www. cumin. Add crumbled tofu.
spreading out the beans to cover the whole tortilla.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). or top the beans with the salsa and place the plates in a microwave oven and heat for 1 to 2 minutes on high.VegetarianFoodPlan. 6) Top the salsa with the scrambled egg whites or scrambled tofu. diced 3 Tbsp. onions. Huevos Rancheros Ingredients: 6 egg whites OR enough scrambled tofu mix to serve two 1 15oz. ©www. tomatoes. can of black beans 2 fat free/low fat flour tortillas 1 cup of salsa Diced green chillies 2 Tbsp. Makes 2 servings. vegan cheese 4 Tbsp. 5) Top the beans with salsa that you've either warmed upon the stove top. diced Preparation: 1) Warm the beans and separately scramble the egg whites or tofu mix in a non stick pan. 3) Take the warmed tortillas and place each one flat on a separate plate. 4) Cover each tortilla with the black beans.com 35 .
©www. and raisins and almond milk. 5) Add chopped apple. cinnamon. 4) Warm up when you want. Multi Grain Breakfast Ingredients: 1/2 cup whole wheat berries 1/2 cup whole rye berries 1/2 cup oat groats or rolled oat 1/2 cup whole triticale 1/2 cup whole barley 1/2 cup buckwheat groats 1/3 cup sesame seeds 1/3 cup flaxseed Preparation: 1) Combine all ingredients dry and store until you decide to prepare breakfast. Or make one serving by boiling 1/4 cup of cereal.16. nutmeg. 2) When ready to cook. measure 2 cups of cereal to 5 cups of water.VegetarianFoodPlan. 3) You can store leftovers in the refrigerator. bringing it to boil.com 36 .
©www.VegetarianFoodPlan. 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. 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. 5) Remove from heat and let stand covered for 5 minutes.com 37 . 6) This is also really good with dried apricots or with fresh chopped apples. Makes 3-4 servings. 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. cover and let set overnight. 2) In the AM.17. strain water off grains.
Be sure to add more soy milk or water to keep the batter from getting too thick as it sits. jam or jelly. Try to use a cover to steam the pancakes as much as fry them. Fry in a non-stick pan sprayed with Pam.VegetarianFoodPlan.18. or they will tend to stick. vanilla Dash of salt 2 tsp. as it reduces the amount of Pam you need to fry them. Serve with fat free maple syrup.com 38 . except for the Cinnamon and blueberries. Tofu-Breakfast Pancakes Ingredients: 2 cups whole wheat flour 1 package silken Mori-Nu low fat tofu (1 gm/3 oz) 1 large apple 1 tsp. Reduce the heat as you do subsequent batches. ©www. 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.
Variations – try adding vanilla. Makes 1 large serving OR 2 small servings. ©www. cinnamon.VegetarianFoodPlan. nut. 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. or yeast. Boil and then simmer the quinoa in water and mollasses for ten minutes. Add the oats and fruit and simmer for another 15 minutes. blackstrap molasses or raw honey Currants or raisins to taste Preparation: 1) 2) 3) 4) Rinse the grains.com 39 .19.
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. salt and baking soda. pumpkin seeds. almond slivers and raisins. sunflower seeds. Mix in coconut. 8) Serve. ©www. Press the dough into the baking dish. Makes 12-16 bars. wetting your hands with water to help pat the dough down evenly. 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. agave and vanilla.20. Grease an 8x8 baking dish with grapeseed oil. In a large bowl. combine grapeseed oil.VegetarianFoodPlan.com 40 . combine almond flour. 7) Bake at 350° for 20 minutes. Stir dry ingredients into wet.
flat-leaf parsley 1 Tbsp.VegetarianFoodPlan. flaxseed oil 2 large ripe avocados 1 cup non-fat plain yogurt 1 medium shallot 2 Tbsp. cut into 1/4 “ slices 2 medium Belgian endive. 2) Add a little water or more vinegar if necessary to thin. Rainbow Salad Ingredients: 1 medium red onion 1 medium green bell pepper. julienned 1 medium yellow squash or zucchini. chopped optional 3 Tbsp. fresh tarragon. 3) Place all vegetables in bowel and toss with salad dressing. cut into 1/4 “ slices in a diagonal 1 large hothouse cucumber. vinegar Salt and pepper Dash of honey to balance out the flavour Preparation: 1) Combine all dressing ingredients in a food processor or blender and blend until smooth. julienned 1 medium jicama.LUNCH RECIPES 1. cut into 1/4 “ slices 1 medium red bell pepper. ©www. julienned 1/3 cup sunflower seeds. cut into 1/4 “ slices 1 medium orange bell pepper. raw Dressing: 2 Tbsp.com 41 .
Peel. mirin (Sweet Japanese cooking wine) 1 Tbsp. Roll up the rice paper to form a tight bundle. until it is golden brown and the marinade is absorbed. Stir in the garlic. Set aside to cool. Place the slices in an 8×8-inch baking dish and pour the marinade over the top. Put another plate on top and weigh it down with something heavy. minced 1 Tbsp. Let the tofu sit for 30 minutes. Press the tofu for 30 minutes. some Napa cabbage. 2 sprigs of cilantro.2. or until softened. Bake the tofu and marinade for 40 minutes. cover the rolls with a damp paper towel and some plastic wrap to keep them from drying out. Look for them in packages at Asian markets. soy sauce. and scallions in a mound just below the center of the wrapper. Make a marinade by whisking together 3 tablespoons of the orange juice. Dip one of the wrappers in a wide bowl filled with warm water for 15 seconds. and cayenne. Tofu Apple Spring Rolls The Wonders of Rice Paper: Rice paper wrappers are a fantastic alternative to bread for the gluten-intolerant. Transfer to a dry work surface and pat dry. soy sauce 1 Tbsp. minced ginger A pinch of cayenne 1 Granny Smith apple 9 (8-inch diameter) dried rice paper wrappers 18 fresh cilantro stems 1 cup finely shredded Napa cabbage 1 bunch scallions. 4) 5) 6) 7) ©www. Toss the apple slices with the remaining tablespoon of orange juice to keep them from browning. then turn the tofu block on its side and cut into thirds again. making nine equal slices. then turn the slices over and let sit for another 30 minutes. Arrange a slice of tofu along with some apple slices. the mirin. and canola oil.com 42 . sliced 9 large leaf or butterhead lettuce leaves. folding in the sides along the way.VegetarianFoodPlan. If packing for later. Preheat the oven to 375°F. Ingredients: 1 pound firm tofu 4 Tbsp. and thinly slice the Granny Smith apple. ginger. core. Cut the tofu into three slices lengthwise. freshly squeezed orange juice 1 Tbsp. Serve or pack each roll wrapped in a lettuce leaf (this will keep the spring roll from sticking to the plate). canola oil 2 garlic cloves. washed and patted dry Add grated lime for zest Preparation: 1) 2) 3) Wrap the tofu in a kitchen towel and set it on a plate.
Simmer for 15 minutes. 5) Serve piping hot. 4) Blend the soup in batches in the blender. Add garlic and pepper flakes and sauté for one more minute. Drizzle the tomatoes with 1/4 cup olive oil and sprinkle with salt. cut in half lengthwise (About 35) 1/4 cup plus 1 Tbsp.com 43 . thyme. Remove pan from the oven and set aside. 2) Arrange the cut tomatoes on a large (10×16-inch) baking sheet. chopped 1 large garlic clove. Carefully pour in all the tomatoes and their juices.3.VegetarianFoodPlan. they should fill the pan completely. minced 1 tsp. red pepper flakes (Optional) 2 cups fresh whole basil leaves (one 2 oz. ©www. 3) Warm the rest of the olive oil in a large saucepan over medium heat. Add the basil. with crackers or chunks of store-bought artisan-style bread. then arrange them cut side up. Add the onion and sauté until soft and slightly golden. and 1 cup water (you may need to add an extra cup if the tomatoes are on the dry side). Place in oven and roast the tomatoes for 50 minutes. sea salt 1/2 a medium onion. bag) 1/2 tsp. dried thyme Preparation: 1) Preheat the oven to 400°F. depending on the strength of your blender). Toss with your hands until the tomatoes are evenly coated with oil. Roasted Tomato Basil Soup Ingredients: 6–6 1/2 pounds plum tomatoes. about 10 minutes. pouring finished soup into a clean saucepan or soup tureen (you may wish to strain the soup as you do this to remove any remaining skin or seeds. Remove from heat and allow to cool slightly. extra virgin olive oil 1 Tbsp.
Add 5 cups of boiling water and stir until everything is combined and there are no lumps of tomato paste. for another 2 minutes. Add the garlic. dried oregano A pinch of cayenne 1/2 cup uncooked lentils (Black. finely chopped 1/2 a green or red bell pepper. then cover with a generous amount of water. extra virgin olive oil 1 onion. minced 1 tsp. brown. ©www. sage. stirring constantly. give the chilli a stir or two during the day to ensure even cooking.4. oregano. and cayenne and sauté. Let the beans soak for several hours or overnight. Drain the dry beans and add them to the slow cooker along with the lentils.VegetarianFoodPlan. cumin. until the beans are tender. just not red) 1 cup dried. or until the garlic is soft and the spices are fragrant. TVP. 4) Cover the slow cooker and cook on high for 5 hours or on low for 8 hours. and tomato paste. When the oil is hot.5 to 3 quarts) slow cooker. dried sage 1 tsp. and navy beans in a mixing bowl. Rinse and drain the beans. beef-style texturized vegan protein (TVP) 1 (6-ounce) can salt-free tomato paste 1 tsp. paprika. or crimson are all fine here. pinto beans. sea salt (Or to taste) Freshly ground black pepper Preparation: 1) Combine the black beans. Chili Con "Carne" Ingredients: 1/2 cup dried black beans 1/2 cup dried pinto beans 1/2 cup dried navy beans 1 Tbsp. 2) Heat the olive oil in a skillet over medium-high heat. chopped 1 garlic clove. ground cumin 1 1/2 tsp. paprika 1/2 tsp. thyme.com 44 . If you are around. 5) When the chili is done. stir in the salt and pepper to taste and serve hot. add the onion and bell pepper and sauté until the onion is translucent and soft. about 5 minutes. dried thyme 1/2 tsp. 3) Scrape the onion and spice mixture into the insert of a medium-size (2.
chopped small 1 12 ounce can water-packed artichoke hearts. Drain and allow to cool. drained and chopped 1 purple onion. ©www. diced 1 -2 tomatoes.VegetarianFoodPlan. 4) Allow to marinate in the refrigerator at least one hour before serving.com 45 . Toss again before serving. 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. toss together the pasta. broccoli and remaining ingredients and season to taste with salt and pepper.5. Italian Pasta Salad Ingredients: 1 1/2 cups bowtie or corkscrew pasta 1 cup broccoli. 3) In a large bowl. can green beans. diced 1/3 cup sliced black olives 2 Tbsp. diced 1 12 oz. until just tender. diced 1 red or yellow bell pepper. 2) Lightly steam the broccoli.
©www. for 1 hour. Curried Split Pea and Potato Soup Ingredients: 16 oz. chopped 3 medium potatoes. uncovered. stirring occasionally. 2) Stir in the carrots. garlic powder 1 tsp. dried 10 cups water 1 onion.VegetarianFoodPlan. chopped 2 stalks celery. 3) Puree in a blender or food processor. potatoes and celery. onion and spices.com 46 . green split peas. covered. Reheat before serving. Simmer. curry powder 1/2 tsp. chopped 1 tsp. dried oregano 1 tsp. Remove bay leaf. pepper 1/2 tsp. salt 1 bay leaf 2 large carrots. combine the split peas. Simmer. chopped Preparation: 1) In a large saucepan. water.6. or until the soup reaches desired thickness. for an additional 45 minutes.
mash tofu with a fork or potato masher (alternatively. Raw Eggless Egg Salad Ingredients: 1 Y2 pounds tofu. firm Y2 cup eggless mayonnaise (Nasoya Nayonnaise is my favorite!) 2 red bell peppers. to taste Add dill to taste Preparation: 1) 2) 3) In a large bowl. or as a side salad.6. pickle relish 1 Y2 Tbsp. garlic powder Black pepper. chopped fresh parsley 2 stalks celery. chopped finely 1 small carrot. The resulting savory treat is wonderful as a sandwich spread. sea salt 1 Y2 tsp. turmeric 4 tsp. finely shredded 3 Tbsp.VegetarianFoodPlan. ©www. served on crackers. onion granules 1/4 tsp.com 47 . prepared mustard 1 Y2 tsp. Add remaining ingredients and mix well. finely chopped 1 tsp. chopped finely 4 scallions (White and green parts). you may wish to finely cube the tofu).
drained and rinsed 1 can corn.VegetarianFoodPlan. drained and rinsed 1 can black beans. the canned corn.8. ground cumin 1 tsp. ©www. and stir in the cilantro or parsley. 5) Season with salt and black pepper. This is to replace the oil that is often used for sautéing. stirring. drained (Or 1-1/2 cups frozen corn. ground coriander 1 tsp. chili powder 3 medium tomatoes. 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. garlic. seeded and cut into 1/2-squares 1 yellow bell pepper.com 48 . and cumin. seeded and cut into 1/2-squares 1 red bell pepper. seeded and cut into 1/2-squares 1 yellow onion. 3) Stir in the tomatoes. onion. cayenne. Add a little water as needed. 6) Serve in shallow bowls. peeled and chopped (Or one 16-ounce can diced tomatoes) 1 can kidney beans. finely chopped 3-4 Tbsp. oregano. for 5 minutes. and bring to a boil. cayenne pepper 1 tsp. coriander. and all the beans. thawed) Salt and freshly ground pepper. and cook. water for sautéing 1/4 tsp. coarsely chopped 2-3 cloves garlic. chili powder. drained and rinsed 1 can pinto beans. adding water or tomato juice as needed if too much liquid evaporates. Tres Bean Chilli Ingredients: 1 orange bell pepper. dried oregano 2 Tbsp.
pinto beans. ©www. chili powder 1/4 tsp. rinsed and drained. liquid smoke flavouring Preparation: 1) In a medium-small wide bowl.VegetarianFoodPlan. or omit both. and liquid smoke flavor. you will need 2 15 oz. 4) Serve with raw veggies or baked tortilla chips. or flax crackers. salt. diced green chillies 1 tsp. raw pumpkin seeds 16 oz. 3) Add water if needed. and green chilies. Transfer them to a food processor. cooked pinto beans 4 oz. * You can use pine nuts instead of pumpkin seeds. * If you want to use canned beans. Process until almost smooth. cans.com 49 . weigh pumpkin seeds. 2) Add chili powder. Mexican Bean Spread Ingredients: 1/2 oz. sea salt 1/4 tsp.9.
The pieces should be about the size of a corn kernel. in to very small pieces. cumin and paprika. by hand or with the food processor. black pepper. 2) Put all chopped veggies in a large bowl and add: 1/2 tsp. just put it in the bowl) 1 cup butternut squash 1 cup cauliflower 1/2 of a red bell pepper with seeds removed 2 Roma tomatoes 1 Carrot 1 Plum 2 Celery stalks 1 Onion 3 Garlic cloves 1 Larger grapefruit Preparation : 1) Cut each vegetable or fruit. ©www.VegetarianFoodPlan. 4) Stir well keep covered in the fridge 4-6 hours or more. 3) Add juice of one large pink grapefruit.10. Raw Vegan Ceviche Ingredients: 1 cup corn (Do not cut it up. each salt.com 50 .
©www. salt 1 Tbsp.com 51 . dry dill 1 tsp. chopped about a cup 1/2 cup celery leaf (Or parsley/cilantro) 1 Roma tomato 1/2 cup olives 1 Tbsp. 3) Dehydrate at 145F. 2) Mix well and form 1/4 cup balls. Makes about 15 balls.11. gently turning every two hours or so until they start to get crispy on the outside. 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. cumin 1 tsp. nutritional yeast (Optional) 1/2 tsp.VegetarianFoodPlan. Raw Vegan Falafel Ingredients: 1 cup sunflower seeds 1 Tbsp.
and a few leafs of cilantro and. and soy sauce. ginger. red chili. (You may add water if it needs to be thinner) In a bowl.nam ashoyusauce 1 cup raw almond butter 1/2 head Savoy cabbage.com 52 . Do this for all the other spinach leafs until the ingredients are gone. Raw Lettuce Wraps Ingredients: 1/2 cup hemp seed 1/2 cup lemon juice 1 1/2 Tbsp. You should get a rather thick consistency.redchilli1Tbsp. Cut the Mango lenthwise into strips. Add some hemp seeds. Roll it up and the spinach leaf. you might need to stick a cocktail stick in it to hold.VegetarianFoodPlan.12. about 1/4 inch (1 cm) thick. 3) 4) 5) ©www. shredded 6 large collard green leaves or for a more mild flavor. basil. In a blender. a few sticks of carrot. chopped ginger 1/4 cup green onions sliced 1/2Tbsp. lemon juice. 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. Place the collard leaf on a cutting board with the underside facing up. mix the almond butter dressing with the cabbage. The best and easiest way is to do this with you hands or a large wooden spoon. a few pieces of mango. Add the almond butter and blend at low speed to combine. puree the honey.
Simple Carrot-Bean Soup Ingredients: 3 cups water 1 Tbsp. garam masala 1/2 tsp. 2) Add beans. cumin seed Salt to taste 1/2 tsp. Simmer for 5 minutes. tarragon leaf 1 tsp. fenugreek powder 1/4 tsp. navy beans 1/2 large onion 4 medium carrots. miso paste. unpasteurized miso paste 1 can or 15 oz.com 53 . spices. and oil. ©www. olive oil Preparation: 1) Put water. garlic powder 1 tsp. and carrots into a pot. 3) Simmer for 10 minutes.VegetarianFoodPlan. chopped 1-1/2 cups frozen peas/carrots/corn (Any or all) 1 tsp. onion.13. coriander 2 Tbsp. frozen veggies. crushed red pepper 1 tsp.
chickpeas. deseeded and diced 1 Tbsp.com 54 . ground cumin 1 tsp. Curried Vegetable and Chickpea Stew Ingredients: 2 cups onion. ©www. garlic. minced in garlic press 2 tsp. curry powder 2 tsp. diced 1 cup green bell pepper. quartered lengthwise and sliced 1 can or 15 oz.VegetarianFoodPlan. rinsed and drained 1 1/2 cups tomatoes diced 1/2 cup vegetable stock or water Lemon juice to taste Preparation: 1) Sauté all ingredients in skillet for 10-5 minutes or until vegetables are tender. diced 2 cups zucchini. deseeded and diced 1 cup red bell pepper. olive oil 2 Tbsp.14. sea salt 1 tsp. ground black pepper 3 cups sweet potato. ground coriander Dash of cinnamon 3 tsp.
Chickpea Burgers Ingredients: 1 large red onion. cover and process until smooth. Add the eggs. Bake at 375° for 10-15 minutes or until firm. pepper 1/3 cup vegan mayonnaise 2 tsp. combine the chickpeas. curry powder Tomato sliced 1/2 tsp. Dijon mustard 6 sesame seed hamburger buns. spread over cut sides of buns. split or whole romaine lettuce leaves 6 lettuce leaves Preparation: 1) 2) 3) 4) 5) 6) 7) 8) In a small bowl.VegetarianFoodPlan. In a food processor.com 55 . Makes 6 servings. thinly sliced 1/4 cup fat-free red wine vinaigrette 2 cans (15 oz. set aside. wheat germ and parsley. ©www. Combine mayonnaise and mustard. Serve patties on buns with lettuce and tomato or wrap in lettuce leaf and reserved onion mixture. each) chickpeas or garbanzo beans. curry and pepper. Place on a baking sheet coated with cooking spray. 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.15. combine onion and vinaigrette. cover and pulse until blended. Shape into six patties. walnuts.
then cut in half horizontally. allow to cool for 10 minutes. 6) E n j o y ! ©www. extra virgin olive oil 1/4 tsp. and pepper among the halves and use a fork to fluff and incorporate mixture into squash. 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. oil. or delicate squash 1/3 cup pineapple juice 1 Tbsp.VegetarianFoodPlan. or until tender. 5) Divide the juice. salt.com 56 . reserve them to roast if you’d like. 4) Scoop out the seeds. 3) Remove from the oven. 2) Place the whole squash on a baking sheet lined with parchment paper or foil and roast for 40-45 minutes. butternut.16. all spice.
top with tomato.) black beans. ©www.17. cheese and sour cream. 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. cover and cook 1 minute longer or until heated through. rinsed and drained 4 low carb tortillas (6 inches). Fold in half. Spoon 1/2 cupful down the center of each tortilla.VegetarianFoodPlan. Makes 4 servings. salsa.com 57 . warmed or lettuce leaf for wrap 1 medium tomato. Add beans. Black Bean Fajitas Ingredients: 1/2 cup each julienned sweet yellow pepper and red pepper 1 cup red onions julienned 1 can (15 oz.
©www. unpasteurized barley miso Y2 tsp.VegetarianFoodPlan.com 58 . lemon juice 1 Tbsp. Raw Creamed Spinach Soup Ingredients: Y2 head spinach leaves Y2 cucumber. cold pressed olive oil Preparation: 1) Blend all ingredients until smooth.18. freshly cracked pepper Dash chili powder 1 Tbsp. peeled 1/4 cup water 1 avocado 1 clove garlic 1 cup tomato 1 Tbsp. salt Y2 tsp.
diced 1 tsp.com 59 . onion. and turmeric and sauté until the onion is transparent. masala. and cayenne. seeded. garam masala 1/2 tsp. Add ginger root. chopped 2 Tbsp. cumin.19. Makes 4 servings. salt Preparation: 1) 2) 3) 4) 5) 6) 7) Heat oil in skillet. diced and crushed 2 cloves garlic. ©www. Add garlic. Add salt just before serving. cayenne pepper 3 Anaheim chiles roasted. Add chiles. cored and diced 2 cups of spinach 1 cup tomatoes. Simmer over low heat for about 25 minutes. minced 1 medium onion. fresh coriander 1 tsp. Kick-it-up Spicy Curry Lentils Ingredients: 12 oz. tomatoes and coriander.VegetarianFoodPlan. red lentils (dry) 1 tsp. cumin powder 1/2 tsp. spinach. Add washed lentils and cover mixture with water. ginger root. turmeric 1 tsp.
2) Add remaining ingredients and mix well. chopped 1/2 small onion. finely minced 1-2 Tbsp. ©www.20. Mock Tuna Salad Ingredients: 1 cup garbanzo beans (Canned or pre-cooked) 1 stalk celery. kelp flakes (Gives it a fishy flavor) Vegan mayonaise Salt and pepper to taste Preparation: 1) Mash the garbanzo beans. 3) Can have as a side dish or on vegetables or salad.VegetarianFoodPlan.com 60 .
dried basil Salt and pepper Preparation: 1) Whisk together the orange zest and juice.com 61 . black beans. Dijon mustard 2 Tbsp. ©www. and roasted bell peppers and add to the bowel. cucumber. cooked 1 3/4 cup or 15 oz. cooked 1 3/4 cup or 15 oz. extra virgin olive oil 1 medium red onion. 4) Drain and rinse the beans and add along with the peas. and add to the salad. roasted bell peppers 1 clove minced garlic 1/3 cup flat leaf parsley. thawed 1 large orange. 3) Mince the garlic. roughly chopped 3 Tbsp. dried oregano 1/2 tsp.21. agave nectar or honey 1/2 tsp. cooked 1 pound green peas. diced 1 medium hothouse cucumber 15 oz. salt and pepper in a large bowl. * You can use other beans and it will be very tasty.VegetarianFoodPlan. balsamic vinegar 1 Tbsp. zest and juice 2 Tbsp. mustard. garbanzo beans. 2) Dice the onion. 5) Stir and serve chilled. vinegar. pinto beans. oil. rough chop the parsley. Zesty 3 Bean Salad Ingredients: 1 3/4 cup or 15 oz.
Heat should be low-medium. ©www. black pepper Salt and pepper. low in calories and fat. Check occasionally to make sure water has not completely evaporated. to taste Preparation: 1) 2) 3) 4) Rinse split peas. ground mustard 1/4 tsp. dried parsley 1/4 tsp. 1 hour or longer. and freezes well. pressed or minced 2 carrots. Make sure there’s enough water.22. dried basil 1/2 tsp. such as stones or residue. Ingredients: 2 cups green split peas. dry uncooked 6 to 7 cups water or vegetable stock 1 medium-size yellow onion. diced 1 tsp. 7) Can make creamy by blending in food processor. and serve hot. with the split peas quite broken down and mushy. Cover loosely and cook until peas are tender. diced 2 celery stalks. brimming with fiber.VegetarianFoodPlan. dried marjoram 1 tsp. Makes 4 to 6 servings. 6) Add salt and pepper to taste. diced 2 or 3 garlic cloves. packed with protein. and bring to a simmer. A crock pot works very well for making this soup and cook for 6-8 hours. 5) The resulting soup should be thick and creamy. Split Pea Soup This wonderful soup is filling. Place all ingredients except salt and pepper in a soup pot. checking for any impurities.com 62 .
and continue cooking for 20 to 30 minutes.VegetarianFoodPlan. Add tofu to the pan with soy sauce. soy sauce. Cover.DINNER RECIPES 1. ©www. minced or in garlic press 2 Tbsp. Garlic Ginger Tofu Ingredients: 3 Tbsp. and stir to coat. or to taste 1 lb. Stir in garlic and ginger. Rapeseed oil 4 cloves garlic. and cook for 1 minute. green onion thinly sliced 1/2” ginger. Squeeze lime juice and sprinkle green onion over tofu before serving.com 63 . 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.
crushed and minced 1 Tbsp.com 64 . or 1 pound green beans. slowly add oil. let stand 10 minutes. 4) Cut into 2-inch pieces. 7 minutes or until crisp-tender. covered. Dijon mustard 1/4 tsp. white wine vinegar 1/2 tsp.VegetarianFoodPlan.2. freshly ground black pepper Garlic cloves. whisking to combine. 3) Steam beans. 2) Stir in tomato and thyme. extra virgin olive oil 1/2 cup seeded chopped tomato 1 tsp chopped fresh thyme 16 oz. tossing gently to coat. Steamed Green Beans with Tomato-Garlic Vinaigrette Ingredients: 1 Tbsp. trimmed Preparation: 1) Combine first 5 ingredients in a medium bowl. salt 1/8 tsp. add to tomato mixture. ©www.
drained and sliced 2 Tbsp. 2) Fry for about 5 minutes or until browned.3. fresh ginger. nama shoyu 3 Tbsp.com 65 . nama shoyu and ginger in water and remaining oil for several minutes. divided 1 cup whole water chestnuts. Rapeseed oil 2 tsp. cubed 1” 1 tsp. 5) Serve with or without rice. garlic. green beans. sesame oil. fresh garlic. tofu. pressed in garlic press 2 tsp.VegetarianFoodPlan. green onions. 3) Stir fry mushrooms. ©www. Vegetable N’ Braised Tofu Ingredients: 1 pound tofu firm silken style (Organic and non-gmo). stems removed 1 cup fresh snow peas 1 cup water Preparation: 1) Heat 1 tsp. minced in garlic press 1/2 cup fresh shiitake mushrooms. and sesame seeds and sauté 2-4 more minutes. green onions 2 tsp. rapeseed oil in pan and add cubed tofu. 4) Add chestnuts.
nama shoyu. Grill an additional 4 to 5 minutes or until tender. olive oil. Preparation: 1) Rehydrate sun dried tomatoes in warm water for 15 min. Set aside. tamari. 5) Serve on toasted bun with fresh vegetables on top and sun dried tomato aioli. tomato slices. of bragg liquid aminos 6 Portobello mushrooms.VegetarianFoodPlan. 4) Dip each mushroom in marinade and place on hot grill. and tamari. or sun dried tomatoes in olive oil are ready to go. chopped basil.4. balsamic vinegar. combine sun dried tomatoes and water. 3) In a small bowl. ©www. minced garlic 1 cup vegan mayonnaise 3 Tbsp.com 66 . 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. cleaned and dried Whole grain buns or rolls Lettuce. and process for 1 minute. vegan cheese as toppings. 2) Food process. onion slices. garlic. and vegan mayonnaise. olive oil 2 Tbsp. Grill for 5 minutes and flip with tongs. whisk together remaining chopped basil and garlic.
5. diced 1 3/4 cup or 15 oz. apple cider vinegar Spices: 1 clove of garlic. food process. peeled and cubed Preparation: 1) 2) 3) 4) 5) 6) Strain and rinse black beans.com 67 . Mash. Remove from heat and cover. Burrito of Black Beans Ingredients: 1 Tbsp. or blend beans and onion into a puree. cayenne pepper Black pepper. onion. cumin 1 tsp. Add apple cider vinegar. cubed 1 avocado. Add spices.VegetarianFoodPlan. ©www. Prepare toppings. minced 1/4 . Use a leaf of lettuce or tortillas to wrap up the bean. black beans 2 Tbsp. pinch Toppings: 1 tomato.1/2 tsp.
com 68 . put all vegetables slightly chopped in food processor and pulse until soup has reached desired chunkiness. thinly sliced 1/4 cup chopped fresh cilantro 1/4 cup chopped fresh parsley 1 jalapeno pepper. minced 1 tsp. 2) To speed up the chopping process. ground cumin 1-2 tsp. sea salt 1/4 tsp. chilli powder Y2 tsp. deseeded and diced 2 Tbsp.VegetarianFoodPlan. diced 1/3 celery. deseeded and diced 1/3 cup red onions. ©www. halved and thinly sliced 1/4 cup green onions. diced Y2 cup carrots 1 cup cucumber. olive oil 1 Tbsp. garlic. diced 1/4 cup radishes. fresh lime juice or apple cider vinegar 1 Tbsp. Garden Patch Gazpacho Ingredients: 2 cups tomato vegetable juice low sodium 1 cup tomatoes. diced 2/3 bell peppers and color. ground pepper Hot red pepper optional Preparation: 1) Combine all ingredients and stir well.6. 3) Cover and chill in refrigerator for 1-2 hours to allow flavors to blend.
5) Place a small portion of kasha on each serving plate. steam broccoli over boiling water for about 5 minutes. Peel the stem with a sharp knife. 3) While kasha is cooking. tahini (Sesame seed butter) 1/2 tsp. or until it is bright green and just tender.7. 4) Just before you are ready to eat. ground coriander 1/4 cup chopped fresh cilantro Preparation: 1) Cut off broccoli stems. 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.com 69 . ©www. black beans. combine and purée all the remaining ingredients in a food processor or blender. chili powder 1/4 tsp. then top with steamed broccoli and black-bean sauce. sundried tomatoes in oil 1/4 cup chopped onion 1 3/4 cup or 15 oz. Cover and simmer for about 10 minutes.VegetarianFoodPlan. Cut or break the tops into bite-sized florets. then slice it into 1/2-inch thick rounds. Set aside. ground cumin 1/4 tsp. cooked and drained 1/2 cup roasted red pepper 2 Tbsp. or until all the liquid has been absorbed. salt 1 1/2 oz. 2) Place kasha and salt into the water in a large saucepan. lemon juice 2 Tbsp.
or pasta.8. Spike. or other seasoning mix Olive oil Risotto. polenta. and top with fresh tomato wedges. Zesty Tofu and Vegetables Ingredients: 2 to 3 cups cubed summer squash (Zucchini. Spread the cooked vegetables over Risotto. Use water in pan if you need more liquid to sauté. seeded and cut into large pieces 2 cups small mushrooms 2 tomatoes. Schilling Garlic and Herb. cut into 1-inch cubes 1 Tbsp. or scallop) 1 onion.VegetarianFoodPlan. cubed 1/2 pound very firm tofu. Polenta.com 70 . crookneck. ©www. or pasta Preparation: 1) 2) Sauté the vegetables and mix in tofu cubes. cut into chunks 1 red bell pepper.
com 71 . coarsely chopped 1 cup onion. chopped 2 1/2 cups whole tomatoes. sugar 1/2 tsp. white northern or pinto beans. cooked Preparation (Makes 6 servings): 1) 2) 3) 4) 5) 6) 7) 8) Heat the olive oil in a large skillet on medium heat. ground cumin seed 1 tsp.9. oregano 1 tsp. the more the flavors will blend (up to about an hour). using a can of diced tomatoes instead of the chopped whole tomatoes does not come out as well. For some reason. If the onion starts to brown too quickly. Drain and rinse the beans. Reduce heat to a simmer and cook for at least 30 minutes. 3 Bean Bonanza Chili Ingredients: 2 Tbsp. chili powder 1 jalapeno (Optional) seeded and chopped 1 tsp. Cut the whole tomatoes into small pieces. stirring often while you do the next few steps. chopped 1 cup vegetable broth 4 tsp. red kidney beans. basil leaf 2 tsp. The longer you cook the chili. salt 1/2 tsp. Cook for at least 5 minutes. black beans. seasoned (or black) pepper 1 3/4 cup or 15 oz. cooked 1 3/4 cups or 15 oz. and add the green pepper and onion. ©www. Garnish with fresh chopped onion and shredded cheese if desired. turn down the heat on the skillet and add a little water to slow things down. but do not let them get brown. olive oil 1 green pepper. Add all remaining ingredients and bring to a mild boil.VegetarianFoodPlan. and put them (including the juice) into a dish. garlic powder 1 tsp. cooked 1 3/4 cups or 15 oz. Stir all of the spices into the skillet.
com 72 .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. ©www. 2) Place in tortilla and top with plain yogurt and salsa. black beans 1/4 cup green bell peppers 1/4 cup pumpkin seeds.VegetarianFoodPlan. Spaghetti Squash Salad Ingredients: Whole Spaghetti Squash.10. grated 1/4 cup fresh mushrooms 1/4 cup red bell peppers 8 oz.
black pepper 1 tsp.VegetarianFoodPlan. ©www. 8) Take the pot off the heat and let sit for 5 minutes. ground mustard 1 tsp. Canola oil 1 1/2 tsp. 7) Add the spinach and cook for another 3-5 minutes to heat it up. package frozen spinach Salt and pepper to taste Preparation: 1) 2) 3) 4) 5) 6) Sauté carrots and spices for 3-5 minutes. Defrost the spinach and squeeze out the extra water.11.com 73 . can coconut milk (Don't use the "light" version) 4 cups water 1 cup basmati rice 1 16 oz. If not. Add the basmati rice and tofu and reduce heat to simmer. Add the water and coconut milk and bring to a gentle boil. ground ginger 1/2 tsp. cook for a while longer. Cook for 10 minutes. cayenne pepper 1 14 oz. 9) Add salt and pepper to taste. peeled and sliced into half rounds 1 10 oz. ground coriander 1 tsp. package firm tofu 2 carrots. ground cumin 1/2 tsp. After 20 minutes of cooking the rice should be looking more or less done. Basmati Spinach Stew Ingredients: 1 Tbsp.
Asparagus N’ Squash Tofu Stir-Fry Ingredients: 1/2 tsp. Makes 4 servings. pepper and remaining ginger in remaining oil for 7-9 minutes or until lightly browned. 6) Serve with rice. ©www. Remove and keep warm. 5) Add asparagus mixture and tofu. 3) In the same pan. Add onions. salt 1/4 tsp. fresh asparagus. stir-fry 2 minutes longer. braggs amino acids 2 tsp. Add squash. divided 1 cup onions 1 lb.VegetarianFoodPlan. stir-fry tofu. trimmed and cut into 1-inch pieces 1 medium yellow summer squash. 2) Add asparagus. canola oil. sliced almonds. agave nectar or honey 1-1/4 cups vegetable broth 4 tsp. pepper 2 cups hot cooked brown rice 2 Tbsp. thinly sliced 1 package (14 oz. heat through. cook and stir for 2 minutes or until thickened. stir-fry 1 teaspoon ginger in 1 teaspoon oil for 1 minute. halved and sliced 2 green onions. Bring to a boil. stir-fry 1 minute longer or until vegetables are crisp-tender.) extra-firm tofu. nama shoyu.com 74 . toasted Preparation: 1) In a large nonstick skillet or wok. minced fresh gingerroot. salt. sprinkle with almonds. divided 3 tsp. stir-fry for 2 minutes.12. 4) Stir in vegetable broth and sweetener and add to the pan. drained and cut into 1/2-inch cubes 1/4 tsp. Remove and keep warm.
Add to grilled vegetables or on top of a fresh salad.VegetarianFoodPlan. 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. Grill over hot coals.com 75 . Marinate the seitan in the mixture for at least 45 minutes. ©www. seitan Preparation: 1) 2) 3) 4) Whisk together all ingredients except for the seitan. turning once and brushing with extra marinade as desired.13. olive oil 1 lb.
Drain off any remaining water and stir in the tahini and soy sauce. Reduce to a simmer and simmer until the beans are soft (depending on your beans 45 minutes to an hour). 3) Makes 2 -4 servings.VegetarianFoodPlan. Bring to a boil over medium heat.5 cups water to the beans. Sesame Adzuki Beans Ingredients: 1/2 cup dry adzuki beans 1/4 cup tahini 1 Tbsp. Drain off the water and transfer the beans to a saucepan. Add 1.com 76 . soy sauce Water for cooking the beans Preparation: 1) 2) Soak the beans overnight in 2 cups of water.14. ©www.
©www. great northern beans. fresh cut of the cob 1 3/4 cups or 15 oz. cilantro. black beans. 2) Add the other ingredients to the pot and simmer for 30-40 minutes. cooked. undrained 1 3/4 cups or 15 oz. Taco Soup Ingredients: 1 large onion. undrained 1 3/4 cups or 15 oz. vegan cheese) Preparation: 1) Saute the onion until soft in a large pot sprayed with nonstick cooking spray.15. fat free vegetarian refried beans 1 cup diced tomatoes 1 cup salsa Toppings (Avocado.com 77 . Makes 15 cups. chopped 1 package low sodium natural taco seasoning 2 cups whole kernel corn.VegetarianFoodPlan.
to taste Preparation: 1) Cut poblano chiles in half lengthwise to create a boat for filling and scrape out seeds. jalapenos. garlic.16. 3) Remove pan from heat and stir in baked beans. ground cumin 3 1/2 cups or 28 oz. hot sauce. Arrange the chillies on the grill away from the heat. about 30 to 40 minutes. coarsely grated Salt. cilantro and cumin. finely chopped 1/2 cup chopped fresh cilantro 1 tsp. Makes 6 – 8 servings. and cook over medium heat until golden brown for about 4 minutes. ©www. olive oil 1 medium onion. drained 1-3 tsp. seeded and chopped 1/2 red bell pepper. Spoon the mixture into the hollowed chiles and sprinkle with remaining cheese. Add onion.com 78 . finely chopped 2 cloves garlic. red bell pepper. vegetarian baked beans. Grilled Stuffed Chili Rellenos or Green Bell Peppers Ingredients: 6 large poblano chiles or red/green bell peppers 2 Tbsp.VegetarianFoodPlan. 2) Heat 2 tablespoons olive oil in a nonstick skillet. to taste 12 oz. finely chopped 2 jalapenos. 5) Cook until chillies are tender and cheese is browned and bubbling. to taste Freshly ground black pepper. hot sauce and 8 ounces of cheese. Pepper Jack or Monterey Jack cheese or vegan cheese. Add salt and pepper to taste. 4) Set up grill for indirect grilling and preheat to medium.
diced 1 3/4 cup or 15 oz.17. black beans. garlic powder 1 tsp. Black Bean Burgers Ingredients: 1/2 onion. In a large bowl. Make veggie burgers and enjoy! 3) Makes 6 servings. cooked 1/2 cup whole wheat flour 2 slices bread. onion powder 1/2 tsp. except the oil.com 79 . Add sauteed onions and the rest of the ingredients. seasoned salt Salt and pepper to taste Oil for frying Whole grain bun or bread Preparation: 1) 2) Sautee the onions till soft. crumbled 1 tsp. adding the flour a few tablespoons at a time to combine well. about 3-5 minutes. Mixture will be thick. mash the beans until almost smooth. ©www. approximately 1/2 inch thick and fry patties in a small amount of oil until slightly firm.VegetarianFoodPlan. Form bean mixture into patties.
olive oil 1 3/4 cup or 15 oz. cider vinegar 1 tsp. Makes 6 servings. jalapeno and garlic in oil for 5 minutes or until tender. vinegar. minced fresh cilantro 1 tsp. Add tomatoes. minced 1 Tbsp. simmer 10 minutes longer. Penne Pasta & Beans Ingredients: 3 1/2 cups crushed tomatoes 1 cup chopped red bell pepper 1/2 cup chopped onion 1 jalapeno pepper. salt and pepper. sauté the green pepper. seeded and chopped 3 garlic cloves.com 80 . Simmer. cilantro. pepper 5 cups hot cooked gluten free penne pasta Preparation: 1) 2) 3) 4) In a large skillet. cannelloni beans.VegetarianFoodPlan. ©www.18. onion. Toss with pasta. bring to a boil. Stir in the peas. for 10 minutes. rinsed and drained 1-3 Tbsp. salt 1/8 tsp. uncovered. sugar. agave nectar 1 tsp.
oregano. salt. ground cumin 1 tsp. ©www. Bring to a boil. Fold one side of tortilla over filling. chopped 2 garlic cloves.VegetarianFoodPlan. sprinkle with cheese. Garnish with avocado and chopped cilantro. Bean Tacos Ingredients: 1 medium onion. garlic powder 1/4 tsp. tomatoes. dried oregano 1/2 tsp. simmer. Makes 8 servings. olive oil 4 cups (32 oz.19.) black beans. Stir in the beans. Spoon about 1/2 cup off center on each tortilla. saute onion and garlic in oil until tender. cumin. peeled and sliced Fresh cilantro to top. chilies and seasonings. warmed 1/2 cup shredded reduced-fat cheddar cheese or vegan cheddar cheese 1 large ripe avocado. garlic powder) 1 tsp. salt 1/4 tsp. for 3-5 minutes or until mixture begins to thicken. rinsed and drained 1 Y2 cup diced tomatoes Y2 cup (4 oz. pepper 8 low carb tortillas (6 inches).) chopped green chilies 1 Tbsp. uncovered.com 81 . minced 1 Tbsp. chili powder (Or purchase a natural taco seasoning to replace chilli. Reduce heat. chopped Preparation: 1) 2) 3) 4) 5) In a nonstick skillet.
2) In a large nonstick skillet or wok coated with cooking spray. Add mushrooms and onions. sesame oil 1 medium sweet yellow pepper. bring to a boil.20. julienned 1/2 pound sliced fresh mushrooms 1 tbsp. stir-fry yellow pepper for 1 minute. peanut butter 1 can (14 oz. cornstarch 1-1/2 tsp. Curried Tofu Stir-Fry Ingredients: 1/4 cup nama shoyu sauce or Braggs Amino Acid 2 Tbsp.VegetarianFoodPlan. 5) Return tofu to skillet. stir-fry 2 minutes longer. chili powder 1/2 tsp. 4) Stir coconut milk mixture and add to skillet. set aside. Remove and keep warm.com 82 . 6) Serve with rice. crushed red pepper flakes 1 package (16 oz. combine the first 10 ingredients. cut into 1-inch pieces 4 cups shredded cabbage 4 plum tomatoes. curry powder 1 tsp. Makes 6 servings. chopped 3 cups hot cooked brown rice Preparation: 1) In a small bowl. stir-fry tofu in oil for 2-3 minutes or until heated through.) light coconut milk 1 cup matchstick-cut carrots 8 green onions. 3) In the same pan.) firm tofu. salt 1/2 tsp. stir-fry for 2 minutes. Cook and stir for 1-2 minutes or until thickened and vegetables are crisp-tender. ©www. Add cabbage and tomatoes. honey or agave 1/2 tsp. drained and cubed 2 tsp. minced fresh ginger root 1/2 tsp.
21. dried basil 1 tsp.com 83 . uncooked vegan spinach fettuccine 1 small green pepper. rinsed and drained 2 Tbsp.VegetarianFoodPlan.) black beans. minced fresh basil or 2 tsp. 3) Stir in the pasta sauce. fennel seed 1/4 tsp. garlic salt Dash pepper 1/2 cup (4 oz. 2) Meanwhile. for 5 minutes.) shredded part-skim mozzarella cheese or vegan mozzarella cheese Preparation: 1) Cook fettuccine according to package directions. Reduce heat. dried oregano 1/2 tsp. Makes 5 servings. sauté green pepper and onion in oil until tender. black beans and seasonings. chopped 1 Tbsp. ©www. in a large saucepan. 4) Drain fettuccine. Spinach Fettuccine with Tomato Basil Bean Sauce Ingredients: 6 oz. 5) Top with sauce and sprinkle with mozzarella cheese. simmer. chopped 1 small onion. olive oil 2 cups pasta sauce (no high fructose corn syrup) 1 3/4 cup or(15 oz. Bring to a boil. uncovered.
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