The Fit Vegan Ginger No-Cook Book!

The Fit Vegan Gingers
(Almost)
No-Cook Book!
Food so good you wont believe it took less than 15 minutes to

make!
By: Anna Johnson,

The Fit Vegan Ginger

About the Recipes

Thanks for purchasing The Fit Vegan Gingers (Almost) No-Cook
Book! This recipe Ebook features over 65 of my favorite hassle-free
recipeseach of which can be ready in less than 15 minutes! Just like all
TFVG recipes, each one is 100% vegan, gluten-free, sugra-free, and
allergy-friendly. These recipes are great for snacks, easy sides and meal
additions, or when youre particularly pressed for time and just, well,
DONT WANNA COOK! (We all have those days)
From some of my basic go-to dips and spreads, to full-blown
entrees like my Rockin Rice n Bean Veggie Quick Stew, youll be
amazed at the delicious food you can make in a flash: no hard-to-find
ingredients or special equipment required!
I hope you enjoy these recipes! Be sure to check out my blog, The
Fit Vegan Ginger! for even more quick and simple single-serving recipes
(www.thefitveganginger.com). Happy (no) cooking!

What Youll Need

While all of my recipes can be prepared without any special appliances
or ingredients, there are a few things youll need. Here I list the essential
appliances!

Microwave (aka your BEST FRIEND!)
Vegetable Spiralizer (super easy to find these days, and no more
than about $15 at your local discount store!)
Blender
Oven/stove
Food processor (not essential, but a time-savera box grater
and/or the back of a fork work just as well for most recipes)

2
Terrific Taco-Bowl Mash Up

Ingredients
1. 1 cup pre-cooked brown rice
2. cup canned black beans
3. cup canned diced tomatoes
4. 1/3 cup frozen corn kernels
5. 1 cup torn romaine lettuce
6. 1 cup cauliflower florets
7. tsp chili powder
8. Salt, to taste (optional)

Method
1. Place cauliflower in food processor and pulse until riced. Spoon
into large bowl and set aside.
2. Place corn in a small bowl and microwave 40 seconds. Add to bowl
with cauliflower rice, along with remaining ingredients.
3. Mix well and spoon into serving dish. Heat before enjoying, if
desired.

3
Basic Cheeze Sauce

Ingredients
1. 3 T nutritional yeast
2. 1 T flour of choice
3. 1 tsp Dijon mustard
4. Onion and garlic powders, to taste
5. Pinch of salt
6. tsp apple cider vinegar
7. 2 T plant-based milk
8. cup water

Method
1. Combine all ingredients in a small soup pot and whisk over
medium heat until thickened.
2. Use as desired!

Homemade Tortilla Chips

Ingredients
1. 3 small corn tortillas

Method
1. Slice tortillas into triangles and place on a foil-lined baking sheet.
2. Broil on high for 1-2 minutes, watching closely so chips dont burn.
3. Remove from oven and let cool 5 minutes. Use as desired!

4
Tropical Dream Overnight Oatmeal with Kiwi Jam

Ingredients
1. cup old fashioned oatmeal
2. 1 cup canned lite coconut milk
3. 1 cup frozen mango chunks
4. 1 cup frozen pineapple chunks
5. 10 drops Coconut flavored liquid stevia
6. One medium-sized overripe kiwi (must be VERY ripe!)

Method
1. Combine first 5 ingredients in a very large bowl and stir well. Cover
and chill overnight.
2. Peel kiwi and place flesh in a small bowl. Mash with fork until a
jam consistency. Spoon over oats and serve!

5
Italian Style Un-Baked Potato

Ingredients
1. One large russet potato
2. One small zucchini squash, chopped
3. cup jarred marinara sauce of choice (I like Engine 2 brand!)
4. One recipe Tofu Feta Cheeze (page 17)
5. Dried parsley flakes, for garnish

Method
1. Wash potato well and pierce several times with a fork. Wrap in a
paper towel and microwave for 4 minutes. Remove and let cool 10
minutes.
2. Place chopped zucchini in a microwave-safe bowl and nuke 2
minutes. Add marinara sauce and stir well. Return to microwave
and heat 30-45 seconds, until warm.
3. Spoon zuke mixture over sliced potato and set aside.
4. In a small bowl, combine tofu, vinegar, and salt and mash well.
Spoon over potato and sprinkle with parsley flakes. Serve!

MAKE IT A MEAL: Serve with steamed spinach and baked tofu steaks.

6
Chipotle Pumpkin Black Bean Casserole

Ingredients
1. 1 cup canned pumpkin puree
2. 1 cup frozen broccoli florets
3. cup frozen corn kernels
4. cup canned black beans, drained and rinsed
5. cup canned diced tomatoes
6. 1 tsp braggs liquid aminos
8. Onion, garlic, and chipotle powders, to taste

Method
1. Heat broccoli and corn in microwave for 1 minute. Remove and set
aside.
2. Combine all ingredients in a large mixing bowl and stir well. Spoon
into medium-sized microwave-safe casserole dish and spread
evenly.
3. Cook for 3 minutes, let cool 5 minutes, and serve!

MAKE IT A MEAL: Serve with crusty bread and a side salad.

7
Mediterranean Bagel

Ingredients
1. One gluten-free onion/everything bagel (I use Samis Bakery
brand), sliced and toasted
2. One recipe Vegan RicNOTta Cheeze (page 18)
3. 4 sliced grape tomatoes
4. 1 T capers
5. Black pepper, to taste

Method
1. Combine tofu, vinegar, and salt in food processor and blend until
smooth, scraping sides as needed.
2. Spread Cheeze over toasted bagel halves and top with tomato slices
and capers. Sprinkle with black pepper and serve.

8
Super Quick Tomato-Zucchini Curry

Ingredients
1. One 15.5 oz. can petite diced tomatoes, with juice
2. One medium-sized zucchini, chopped
3. tsp curry powder
4. 1 T braggs liquid aminos

Method
1. Combine all ingredients in a large, microwave-safe bowl and stir
well.
2. Cook in microwave for 2 minutes. Remove and let cool before
serving.

MAKE IT A MEAL: Add 1 cup drained and rinsed canned chickpeas before
microwaving, and serve with brown rice on the side.

9
2 Minute Grain-Free Toast

Method
1. cup super-finely ground golden flaxseed
2. 2 T + 1 tsp water
3. Spices of choice, to taste (you can make these sweet OR savory!
Stevia, salt, cinnamon, onion and garlic, even curry powder!)

Method
1. Combine flax and spices in a small bowl and mix.
2. Add water and stir well until a thick paste forms. Divide dough
between two nonstick microwave-safe bowls and spread evenly.
3. Microwave for 2 minutes. Let cool 10 minutes before removing
from dish. Top as desired (pictured with jelly).

10

Super-Speedy Zucchini Filets with Lentil Chutney

Ingredients
1. One large zucchini squash, thinly sliced
2. cup canned lentils, drained and rinsed
3. cup sliced red onion
4. 1/3 cup sliced green grapes
6. tsp each dried tarragon and dried thyme
7. 1 T white wine vinegar
8. Salt, to taste (optional

Method
1. Lay zucchini slices side by side on a large plate and cover (its okay
if the slices touch, but they shouldnt overlap too much).
Microwave for 2 minutes.
2. Combine lentils, red onion, grapes, all spices, salt, and white wine
vinegar in a large bowl and mix well. Spoon over zucchini and
sprinkle with black pepper. Serve with a chilled quinoa salad.

11

Almost Instant Breakfast Wrap

Ingredients
1. One vegan tortilla or wrap of choice
2. 1 cup fresh spinach leaves, steamed
3. cup frozen, sliced bell pepper and onion strips
4. cup canned chickpeas, drained and rinsed
5. 4-5 grape tomatoes, halved
6. Onion and garlic powders and salt, to taste
7. 2 T jarred salsa

Method
1. Place frozen peppers and onions in a microwaveable bowl and
nuke for 45 seconds.
2. Lay tortilla on a large plate and top with steamed spinach.
3. Combine cooked peppers and onions, chickpeas, tomatoes, spices,
and salt in a large bowl and stir well to combine. Spread filling over
spinach and top with salsa. Roll and eat!

12

Brownie-Stuffed Sweet Potato with Peanut Butter and Coconut

Ingredients
1. One large sweet potato
2. One recipe Instant Brownie Crumbles (page 16)
3. 2 T peanut butter
4. 1 T water
5. 1 tsp shredded unsweetened coconut

Method
1. Wash sweet potato well and pierce several times with a fork or
knife. Wrap in paper towel and microwave until tender, about 3
to 4 minutes, depending on size of potato. Remove and let cool 10
minutes.
2. Combine peanut butter and water in a small bowl and whisk
vigorously until a peanut butter sauce forms.
3. When cool enough to handle, slice sweet potato open and fill with
brownie crumbles. Drizzle with peanut sauce, sprinkle with
coconut shreds, and serve!

13

Vegan Chickpea Tuna Salad

Ingredients
1. 1 cup canned chickpeas, drained and rinsed
2. One celery stick, diced
3. cup chopped red onion
4. sheet of nori, finely torn
5. 3 oz. silken tofu
6. 1 tsp vinegar
7. 1 tsp Dijon mustard
8. 2 tsp lemon juice
9. Onion and garlic powders and salt, to taste

Method
1. Combine tofu, vinegar, and Dijon mustard in food processor and
blend until smooth, scraping sides as you go.
2. Place chickpeas in a large bowl and mash well with a fork. Add
cream from food processor, along with remaining ingredients. Mix
well.
3. Cover and chill until ready to enjoy. Use as desiredeat straight, or
add to a wrap, in a sandwich, or on top of a salad! (My fave way to
eat this is on top of toast! Yum!)

14

Cantaloupe Arugula Sandwich

Ingredients
1. Two slices vegan bread of choice
2. 4 T prepared hummus of choice (I like Wild Garden Oil-free
brand!)
3. cup thinly sliced/shaved cantaloupe
4. cup fresh arugula leaves

Method
1. Spread 2 T hummus on one side of each bread slice and top with
shaved cantaloupe.
2. Add arugula leaves to center and place sides together. Slice before
serving.

15

Green Bean Penne Pasta with Vegan Vodka(less) Sauce

Ingredients
1. 3 cups frozen cut green beans
2. 2 T canned tomato paste
3. 2 T Dijon mustard

Method
1. Place green beans in a microwave-safe dish and cook for 3 minutes.
2. Remove beans from microwave and add tomato paste, spices, and
Dijon. Stir well.
3. Return to microwave and heat 40 seconds, until warmed through.
Serve with crusty bread and my Super Simple Tomato Basil Soup
(recipe included!).

16

Almost Instant Brownie Crumbles

Ingredients
2. 1 T cocoa or carob powder
3. Two packets stevia powder
4. tsp baking powder
5. 2 T water, divided

Method
1. Combine beans, carob/cocoa, stevia, and baking powder in food
processor and blend until finely chopped.
2. Add water, 1 T at a time, until a thick but smooth batter forms.
Spoon batter into small microwave-safe dish and spread evenly.
Microwave on high power for 2 minutes.
3. Let sit in microwave for 3 minutes to rest. Remove and crumble
with a fork or spoon. Use as desired!

Vanilla NoGurt

Ingredients
2. 1 T apple cider vinegar
3. 10 drops Vanilla flavored liquid stevia
4. 1-2 T water (more or less, depending on desired thickness)

Method
1. Combine all ingredients in food processor and blend until smooth,
scraping sides as you go.
2. Cover and store in the fridge until ready to use.

17

My favorite Mug Cake (HIGH PROTEIN!)

Ingredients
1. One scoop vegan protein powder of choice (I like Garden of Life,
Vega, Sunwarrior, and Natural Factors!)
2. 1 T coconut flour
3. 1 T ground flaxseed or chia seeds
5. 3-4 T plant-based milk (as needed)
6. 1 T mashed banana, applesauce, or pumpkin puree
7. Mix-ins/toppings of choice! (I like frozen berries and chocolate
chips for mix-ins, and peanut butter, jelly/jam, and freeze dried
fruits for toppings!)

Method
1. Combine ingredients 1-4 (plus optional mix-ins) in a small-medium
microwave-safe bowl and mix well to combine.
2. Add mashed banana/applesauce/pumpkin puree and milk and stir
well until a thick batter forms (add more milk, if needed).
3. Microwave on high powder for 2 minutes. Let cool 5 minutes. Top
as desired and enjoy!

Tofu Feta Cheeze

Ingredients
1. 3 oz. water-packed firm tofu, crumbled
2. 1 tsp apple cider vinegar
3. Salt, to taste
4. Pinch of xanthan gum

Method
1. Combine first 3 ingredients in a small bowl and mix well.
2. Add xanthan gum and stir until slightly thickened. Store in fridge
until ready to enjoy.

18

RicNOTta Cheeze

Ingredients
1. 4 oz. water-packed firm tofu
2. 1 tsp vinegar
3. Salt, to taste

Method
2. Cover tightly and store in fridge until ready to use.

Almost Instant Cornbread

Ingredients
1. cup cornmeal
3. tsp psyllium husk powder
4. Pinch stevia powder
5. tsp aminos
6. Scant cup water

Method
1. Combine cornmeal, baking powder, psyllium, and stevia in a
medium-sized bowl and mix well.
2. Add water and aminos and mix until a smooth batter forms.
3. Spoon into small, non-stick microwave-safe dish (divide batter
between two, if needed) and spread evenly.
4. Microwave on high power for 3 minutes.
5. Let cool completely before removing from dish. Use as desired!

19

Cucumber Chickpea Boats

Ingredients
1. One large cucumber
3. cup sliced cherry tomatoes
4. cup chopped red onion
5. 2 T capers
6. 2 T fresh lemon juice
7. Onion and garlic powders, salt, and black pepper, to taste
8. a recipe Tofu Feta Cheeze (about 2 T feta) (page 17)
9. Chopped parsley, for garnish

Method
1. Slice cucumber in half lengthwise and scrape out seeds and flesh
with a spoon. Discard flesh (or eat!), set cucumber boats on a large
plate, and set aside.
2. Combine remaining ingredients (except feta and parsley) in a
medium-sized bowl and mix well.
3. Divide filling between both cucumber boats. Top each boat with 1 T
feta, and sprinkle with plentiful parsley. Serve chilled.

20
Almost-Instant Chunky Tomato Stew

Ingredients
1. One can petite diced tomatoes, with juice
2. Spices of choice, to taste (I like onion and garlic, black pepper, and
even tarragon!)
3. 1 cup vegetable broth
4. tsp xanthan gum
5. Dried parsley, for garnish

Method
1. Combine tomatoes, spices, and water in a small soup pot and bring
to a boil over high heat. Reduce heat to medium and whisk in
xanthan gum, stirring constantly.
2. Cook 5 minutes, stirring regularly, until slightly thickened. Pour
into bowl, sprinkle with parsley, and serve hot.

21
Protein Cereal with Vanilla Chai Protein Mylk

Ingredients
1. 1 cup textured soy protein nuggets (TSPI use Now Foods brand)
2. One scoop vegan protein powder of choice (I used Garden of Life
RAW Vanilla Chai protein!)
3. 1 cup plant-based milk

Method
1. Place TSP nuggets in a medium-sized bowl and set aside.
2. Combine protein powder and milk in a shaker cup and secure lid
tightly. Shake vigorously for about 30 seconds, until smooth.
3. Pour protein mylk over TSP nuggets and serve immediately.

22
Creamiest Fat-Free Hummus Ever

Ingredients
3. 1 T lemon juice
5. Pinch of cumin
6. Salt, to taste
7. 2 T soymilk

Method
2. Serve with fresh veggies, pretzels, toast, crackers, or use in place of
your usual sandwich condiment!

23
Cucumber-Hummus Veggie Pasta

Ingredients
1. One large cucumber, spiralized
2. cup hummus (try my Creamiest Fat-Free Hummus Ever, recipe
above!)

Method
1. Place cucumber noodles in a medium-sized bowl and top with
cherry tomatoes and hummus. Sprinkle with parsley flakes and
serve!

24
Pumpkin Toffee Peanut Butter

Ingredients
2. 2 T canned pumpkin puree
3. 10 drops English Toffee flavored liquid stevia

Method
1. Combine all ingredients in a small bowl and stir well.
2. Cover and chill until ready to use. Serve on rice cakes, oatmeal, or
on toast!

25
Fabulous Fully Raw Fiesta Salad

Ingredients
1. Romaine lettuce, for base
3. cup chopped onion
4. cup chopped bell peppers, colors of choice (I used orange and
yellow!)
6. Large handful fresh cilantro leaves
7. Cayenne pepper and ground cumin, to taste
8. Juice of 1 lime
9. Salt, to taste (optional, but recommended)

Method
1. Salads couldnt be simpler, direction-wise J Add all ingredients to
a large salad bowl in order listed. DONE! Eat and enjoy!

26
Savory Hummus and Broccoli Oatmeal Casserole

Ingredients
1. cup oatbran
2. cup Creamiest Fat-Free Hummus Ever (page 21)
3. 1 cup steamed broccoli florets (either fresh or frozen)
4. cup water
5. Pinch of salt
6. tsp each onion and garlic powders

Method
1. Combine all ingredients in a large bowl and mix well. Spoon into a
medium-sized microwave-safe casserole dish and spread evenly.
2. Microwave on high power for 2 minutes. Remove and let cool 5
minutes before enjoying.

27
No-Bake Salted Peanut Butter Protein Cookies

Ingredients
1. cup finely ground golden flaxseed
2. 3-4 T peanut butter (more or less, depending on the grind of
your flaxseed. Thinner, more powdery ground flax will need
more PB.)
3. One packet stevia powder
4. Coarse ground sea salt, for topping

Method
1. Combine flaxseed and stevia packet in small bowl and stir. Add
peanut butter and mix well until a thick but workable dough forms.
2. Spoon tablespoon sized amount into hands and roll into a ball.
Flatten into a small circle and indent with the back of a fork.
Repeat with remaining dough.
3. Place cookies on a small plate and sprinkle with sea salt. Cover and
refrigerate for at least 1 hour.

28
2 Minute Coconut Cream Porridge

Ingredients
2. 1 cup plant-based milk of choice
3. Sweetener of choice, to taste (I used 10 drops of liquid stevia)
4. Cinnamon, for garnish

Method
1. Place coconut flour in a medium-sized bowl and stir in milk and
stevia.
2. Microwave for 45 seconds and sprinkle with cinnamon. (You can
also enjoy this porridge cold! Simply combine ingredients and mix,
as outlined in step 1, but cover and store in the fridge until ready to
enjoy. Perfect after a sweaty summertime workout!)

29
Jicama in a Jar

Ingredients
1. 1 small jicama, chopped (about 1 to 2 cups chopped jicama)
2. One scoop vegan protein powder of choice
3. cup to cup plant-based milk of choice
4. Sweetener of choice, to taste

Method
1. Place chopped jicama in food processor and pulse until finely
chopped (should resemble rice in consistency/texture when done).
2. Spoon jicama rice into a mason jar and add protein powder. Mix
well.
3. Stir in milk and sweetener. Stir very well, ensuring all ingredients
are evenly incorporated.
4. Cover tightly and refrigerate at least 1 hour (preferably overnight)
before enjoying.

Strawberry Superfood Protein Popsicles

Ingredients
1. 1 cup frozen strawberries
2. One scoop Vega Bodacious Berry protein powder

Method
1. Combine all ingredients in high-speed blender and blend until
smooth.
2. Pour into popsicle molds and freeze overnight.
3. Remove popsicles from freezer and let thaw for 10 minutes before
removing from popsicle molds.

30
Spinach, Tomato, and RicNOTta Roll-ups

Ingredients
1. 2 vegan pita breads
2. Fresh spinach leaves
3. One recipe RicNOTta Cheeze (recipe on page 18)
4. 5 cherry tomatoes, sliced
5. Dried basil, for garnish

Method
1. Place pitas on a large plate and top with spinach leaves. Add
RicNOTta Cheeze, followed by sliced tomatoes. Sprinkle with
dried basil, roll, and enjoy!

31
Italian Snausage and Pepper Veggie Pasta

Ingredients
1. One large zucchini squash, spiralized into spaghetti noodles
2. cup textured vegetable protein (TVP) granules
3. tsp Italian seasoning
4. tsp red pepper flakes
6. Pinch of salt
7. Scant cup water
8. 1 cup frozen sliced onion and bell pepper blend
9. cup vegan jarred marinara sauce, warmed (I like Engine 2
brand!)

Method
1. Place zucchini noodles on a 32 large plate and set aside.
2. Combine TVP, spices, salt, and water in a medium-sized

microwave-safe bowl and cook on high for 1 minutes. Remove
from microwave and set aside.
3. In a separate microwave-safe bowl, cook frozen peppers and
onions on high for 1 minute.
4. Top noodles with cooked veggies, followed by Italian snausage
crumbles, and finally, marinara sauce.
5. Place entire dish in microwave and cover. Cook for 45 seconds-1
minute to warm through. Serve hot.

Speedy Superfood Snack Mix

Ingredients
1. 2 T goji berries
2. 2 T dried mulberries
3. cup sunflower seeds
4. 1 T chia seeds
5. 3 T vegan dark chocolate chips

Method
1. Combine all ingredients in a medium-sized bowl and mix.
2. Use as desired! I love this on top of my Vanilla Nogurt (page 17!).

33
Asian Peanut Butter-Sprout Snack Toasts

Ingredients
1. One vegan English muffin, sliced and toasted
3. 1 cup fresh mung bean sprouts
4. Pinch of Chinese 5-spice powder, for garnish

Method
1. Toast English muffin and place on a large plate.
2. Spread each half with 1 T peanut butter and top with sprouts.
Sprinkle with 5-spice powder and serve.

34
My Favorite Collard Wraps

Ingredients
1. 2 large collard green leaves, washed and dried
2. cup TVP granules
4. Scant cup water
5. cup red bell pepper hummus
6. Salt, to taste (optional)

Method
1. Combine TVP, onion, and garlic in a medium-sized microwave-safe
bowl and mix. Add water and stir.
2. Microwave on high for 1 minutes.
3. Remove from microwave and stir in hummus and salt, if using.
4. Spoon TVP mixture into collard leaves. Wrap and eat!

35
Mexican-Style Stuffed Sweet Potato

Ingredients
1. One large sweet potato
3. 2 T frozen corn
4. 4 cherry tomatoes, halved
5. Chili powder, to taste
6. Fresh cilantro, for garnish

Method
1. Wash sweet potato and pat dry. Pierce several times with a fork or
knife and wrap in a paper towel.
2. Place potato in the microwave and cook on high for 3-4 minutes
(more or less time, depending on size of potato). Let cool 5 minutes
before unwrapping from paper towel.
3. Place corn in a small bowl and heat in microwave for 20 seconds.
4. While potato is cooling, combine beans, cooked corn, tomatoes,
and chili powder. Mix well.
5. Unwrap potato and slice vertically down the center. Add beans
mixture and top with cilantro. Serve warm.

36
Mediterranean Stuffed Tomatoes

Ingredients
1. One medium-sized tomato
2. cup canned white beans, drained and rinsed (such as navy, Great
northern, etc.)
3. 1 T capers
4. 1 tsp minced garlic
5. Pinch fenugreek powder
6. 2 tsp fresh lemon juice
7. 1 T chopped parsley

Method
1. Slice tomato in half horizontally and scoop out inner flesh. Place
tomato halves slice-side-down on a plate and let drain for 5
minutes.
2. Combine beans, capers, garlic, fenugreek, lemon juice, and parsley
in a medium-sized bowl and mix well. Spoon into tomato halves
and serve chilled.

37
Oatmeal Breakfast Cake

Ingredients
1. cup oatbran
4. cup water
5. Toppings of choice (pictured with Vanilla Nogurt, warmed
strawberries, chocolate chips, and vegan caramel syrup!)

Method
1. Combine oats, baking powder, and stevia in a medium-sized
microwave-safe bowl and mix well.
2. Add water and let sit for 10 minutes.
3. Cook in microwave on high for 2 minutes. Let cool 5 minutes. Chill
for 1 hour (optional, but recommended, for ease of cake removal
from bowl).
4. Using a spoon, carefully remove oat cake from bowl and place on a
small plate. Top as desired and serve.

38
Spicy Beananana Salad

Ingredients
1. 1 cup canned white beans, drained and rinsed
2. chopped banana
3. cup chopped green pepper
5. tsp ground cumin

Method
1. Combine all ingredients in a large bowl and mix well.
2. Store in an airtight container in the fridge until ready to enjoy.
Serve over mixed greens, toast, in a wrap, or by itself! Delicious all
ways J

39
Pizza Wrap

Ingredients
1. One large vegan tortilla or lavash wrap
2. 3 T canned tomato sauce
3. One small zucchini squash
4. cup canned white beans, drained and rinsed
5. 2 T chopped onion
6. tsp Italian seasoning
Method
1. Place chopped zucchini in food processor and pulse until the
consistency of rice.
2. In a small bowl, mix tomato sauce with Italian seasoning and
spread over lavash. Top with zucchini rice, followed by white
beans and chopped onion. Sprinkle with black pepper, roll, and
serve.

40
Fruit Salad in a Flash

Ingredients
1. cup sliced green grapes
2. cup chopped pineapple
3. One small mandarin orange, chopped
4. cup Vanilla Nogurt (recipe on page 16!)

Method
1. Combine all ingredients in a medium-sized bowl and mix well.
2. Cover and refrigerate at least 1 hour. Serve chilled.

41
Lazy Girls Un-Sauted Squash

Ingredients
1. One medium-sized zucchini or yellow squash, halved and sliced
into half-moons
2. 1 tsp braggs liquid aminos
3. Spices of choice (I like onion and garlic powders and Italian
seasoning/curry powder/paprika/chipotle powder, and black
pepper!)

Method
1. Combine sliced squash, aminos, and spices in a medium-sized,
microwaveable bowl and mix.
2. Microwave on high power for 2 minutes (more or less depending
on size of squash).
3. Let cool 2 minutes. Toss before serving.

42
White Bean and Basil Mash

Ingredients
1. cup canned navy beans, drained and rinsed
2. 1 T lemon juice
3. tsp dried basil
5. Salt and black pepper, to taste

Method
1. Combine all ingredients in a medium-sized bowl and mash with a
fork.
2. Use as desired! (Pictured spread on brown rice cakes with fresh
tomato slices and more dried basilyummy!)

43

Italian Tomato-Balsamic Green Bean Salad

Ingredients
1. 1 cups green beans, steamed
2. cup cherry tomatoes, halved
3. 1/3 cup sweet onion, thinly sliced
4. tsp garlic powder
5. 2 tsp balsamic vinegar

Method
1. Combine all ingredients in a large bowl and mix well.
2. Spoon into a medium-sized serving bowl. Cover and refrigerate
until ready to enjoy.

44
White Bean Dill Dip

Ingredients
1. 1 cup canned white beans, drained
3. tsp dried dill (or 2 sprigs fresh)
5. 1 T fresh lemon juice

Method
2. Use as desired! I love this on a sandwich, on rice cakes, in a Buddha
bowl, or with my Golden Flax Crackers! (Its pretty darn good
straight outta the food processor, too)

45
Rockin Ranch Sliders

Ingredients
1. 1-2 small dinner rolls, halved and optionally toasted
2. cup TVP granules
4. Scant cup vegetable broth
5. cup Rockstar Ranch Dressing (recipe below!) or vegan ranch
dressing (like Follow Your Heart, Walden Farms, etc.)
6. Lettuce, tomato, onion, etc. (optional)
Rockstar Ranch Dressing
2. 2-3 T soy milk
3. 2 tsp vinegar
4. Salt, to taste
6. tsp dried dill (or 2 sprigs fresh)
7. Pinch of paprika and cayenne
8. 1 tsp dried parsley flakes

46
Method
1. For dressing, combine all ingredients in food processor and blend
until smooth, scraping sides as you go. (Noteadd more or less soy
milk, depending on how runny you want it. For this recipe, I
recommend only using 2 T so your sliders will hold together
better.)
2. Combine TVP, onion and garlic, and vegetable broth in a
microwave-safe bowl and mix. Nuke 1 minutes on high.
3. Remove from microwave and mix with ranch dressing. Spoon over
sliced rolls, with optional toppings. Serve with sweet potato fries
and ketchup, if desired.

Simple Cinnamon Apples

Ingredients
1. One small/medium apple, chopped
2. 3 T water
3. 10 drops Vanilla flavored liquid stevia
4. tsp ground cinnamon

Method
1. Combine chopped apple and water in a medium-sized
microwaveable bowl and place in microwave.
2. Cook on high for 1 minutes, or until apples are soft.
3. Drain excess water and add stevia and cinnamon. Use as desired.

47
Glorious Mexican Gazpacho

Ingredients
1. 1 cup diced jicama
3. cup chopped sweet onion
4. 2 medium-sized Roma tomatoes, chopped
5. 2 T minced cilantro
7. Garlic powder, ground cumin, and cayenne pepper, to taste
8. 2 tsp Braggs liquid aminos (or soy sauce)
9. Corn tortilla chips (try my Homemade Tortilla Chips on page 3!)

Method
1. Place frozen corn in a small bowl and microwave for 45 seconds.
2. Combine all ingredients in a large mixing bowl and toss well.
3. Spoon gazpacho into large bowl. Serve with tortilla chips.

48
Vanilla-Cashew Quick Pudding

Ingredients
1. 1/3 cup unsweetened cashew milk (you could use any plant-based
milk of choice: almond, soy, hemp, coconut, etc.)
2. 10 drops liquid stevia, flavor of choice
3. tsp guar gum

Method
1. Combine all ingredients in food processor and blend until smooth.
Let sit in food processor 5 minutes to thicken up.
2. Use as desired! Its delicious on rice cakes (as pictured), on top of
oatmeal, on pancakes and waffles, or even mixed with your fave
cereal and fruit!

49

Blueberry-Lemon Chive Chickpeas over Steamed Spinach

Ingredients
1. 3 cups frozen chopped spinach
3. 2/3 cup frozen wild blueberries
4. Juice of fresh lemon
5. Small handful fresh chives, chopped

Method
1. Place frozen spinach on a large plate and microwave on high for 3
minutes.
2. Combine chickpeas, blueberries, lemon juice, salt and pepper, and
spices in a small soup pot and bring to a light simmer over
medium-high heat, stirring regularly.
3. Add chives and stir well. Cook until blueberries are exuding their
juices.
4. Spoon chickpeas over steamed spinach and sprinkle with
additional chives for garnish. Serve with toast or brown rice.

50
Rockin Rice n Bean Veggie Quick Stew

Ingredients
1. One 15-oz. can diced tomatoes, with juice
2. One small zucchini, diced
5. 1 cup pre-cooked brown rice
7. tsp chili powder

Method
1. Combine tomatoes, zucchini, and corn in a small soup pot over
medium-high heat and bring to a light simmer. Cook, stirring
regularly, until zucchini is tender, about 10 minutes.
2. Add remaining ingredients and stir well. Reduce heat to medium-
low and cook, stirring occasionally, until fragrant and heated
through. Serve hot.

51
Favorite Figgy Jam

Ingredients
1. 4 large, dried figs, chopped
2. tsp cinnamon
3. 1/8 tsp ginger
4. Water, as needed

Method
1. Place chopped figs in a medium-sized bowl and cover with water.
Cover and let soak 24 overnight.
2. Drain figs, reserving soaking water, and place in food processor.
Blend until finely chopped and sticky.
3. Add water 1 T at a time, blending in between adding, until desired
jam consistency is reached.
4. Add spices and re-blend. Store in an airtight container in the fridge
until ready to use (for up to a week).

52
No-Bake Lentil n Veggie Lasagna

Ingredients
1. One medium zucchini or yellow squash
2. 1+ cup jarred marinara sauce of choice, divided (more or less
depending on how saucy you like it)
5. 1 T bread crumbs of choice (use gluten-free, if needed)

Method
1. Chop off the ends of your squash and halve lengthwise. Carefully
slice into 1 thick slices (use a mandolin slicer, if you have one).
2. In a medium-sized bowl, mix lentils and cup of marinara. Set
aside.
3. Spread a little marinara on the bottom of a small, microwave-safe
casserole dish. Add one layer of zucchini slices. Add lentil-
marinara mixture and spread evenly over zucchini (you could
optionally add more marinara here for a juicier lasagna).
4. Add second layer of zucchini, followed by remaining marinara
sauce and spread evenly. Microwave on high for 2 minutes.
5. While lasagna is cooking, whisk breadcrumbs, nutritional yeast,
and salt/pepper in a small bowl.
6. Remove lasagna from microwave and sprinkle with breadcrumb
mixture. Season to taste and serve warm.

MAKE IT A MEAL: Serve with toast or gluten-free breadsticks.

53

Grain-free Coconut Almond Burger Bun

Ingredients
1. 1 T almond meal
3. 1 tsp unsweetened applesauce
4. 1 flax egg (1 T flax gelled with 2 T water)
6. 2 T water

Method
1. Mix dry ingredients in a medium-sized bowl.
2. Add wet ingredients and stir well.
3. Spoon into a small microwave-safe circular baking dish and nuke
2-2 minutes. (NOTEtimes vary depending on your
microwaves wattage).
4. Let cool 5-7 minutes before removing. Use as desired!

54
Blueberry Cinna-Maple Oatmeal

Ingredients
1. cup oatmeal of choice
2. tsp ground cinnamon
4. 1 cup frozen blueberries
5. 1 cup water
6. Maple syrup, to taste

Method
1. Combine oats, cinnamon, and stevia in a bowl and whisk.
2. Transfer dry mixture to a medium-sized microwave-safe bowl and
add blueberries and water. Stir.
3. Microwave on high for 2 minutes. Remove and let cool 5 minutes.
4. Drizzle with maple syrup and serve warm.

55
Chocolate Chip Peanut Butter Mocha Protein Bread Pudding

Ingredients
1. Two slices vegan bread of choice (use gluten-free, if needed), cubed
2. 25 vegan chocolate chips (I like Lilys stevia sweetened)
3. 1 T instant coffee granules
4. tsp cinnamon
6. One scoop vegan protein powder
8. Peanut butter, to taste

Method
1. Combine bread cubes, chocolate chips, instant coffee, cinnamon,
and stevia in a large, microwave-safe bowl and mix. Set aside.
2. Combine protein powder and milk of choice in blender and blend
for 30 seconds, just until smooth (you could also use a shaker
cup!). Pour over bread cube mixture and place in microwave,
3. Microwave on high for 2 minutes, watching carefully so it
doesnt overflow.
4. Remove from microwave and let cool 5 minutes, Top with a
generous spoonful of PB and serve warm.

56
Strawberry Avocado Zoodlecini with Lemon Vinaigrette

Ingredients
1. One medium zucchini, spiralized into fettucine-shaped noodles*
3. cup chopped fresh strawberries
4. cup diced avocado, plus more for garnish (optionalbut it
makes it EYEppealing! J)
5. cup sliced white button mushrooms
6. Juice of a lemon
7. Pinches of onion powder, garlic powder, and cayenne pepper
8. Salt, to taste

Method
1. Whisk lemon juice, spices, and salt in a small bowl. Cover and
refrigerate until ready to use.
2. Place zucchini noodles on a large plate and top with beans, then
mushrooms, then strawbs, then avocado. Drizzle with lemon
vinaigrette and season to taste. Serve!
*I have the Vegetti vegetable spiralizersold almost anywhere these
days for about $15!

MAKE IT A MEAL: Serve with brown rice and fresh fruit.

57
Egg(less) Salad

Ingredients
2. 1 T yellow mustard
4. Generous pinch of black salt*

Method
1. Combine all ingredients in a medium-sized bowl and mash with a
fork.
2. Thats it! Ready to eat! Store in the fridge until ready to enjoy.
*Black salt has a very distinct, almost egg-like flavor, and is the secret
ingredient to this recipe! Its somewhat hard to find, however, so if you
cant seem to find any, no worriesits delicious with normal salt, too!

MAKE IT A MEAL: You can use this so many wayson toast, in a wrap, on
a sandwich or salad, or like I did herein lettuce wraps! I added some
gluten-free crackers and hummus on the side. YUM!

58
Sweet n Sauerkraut Slaw White Bean Hummus Sliders

Ingredients
Hummus
3. tsp each onion and garlic
4. 1 T fresh chives, chopped
5. Salt, to taste
Slaw
1. 1/3 cup prepared sauerkraut
2. cup canned, no-salt-added beets, sliced
3. 1 tsp fresh ginger, grated
Sliders
59
1. Two brown rice cakes

2. Spinach or other leafy green, for base
3. Chopped chives, for garnish

Method
1. Combine all ingredients for slaw in a medium-sized bowl and mix
well. Cover tightly and store in the fridge until ready to use.
(NOTEthis slaw tastes better the longer you let it marinate. I like
to mix this up in the morning and have it when I get home at night
for a quick dinner!)
2. Combine all ingredients for hummus in food processor and blend
until smooth, scraping sides as needed.
3. Place spinach on top of rice cakes and spread with hummus. Top
with sauerkraut slaw and sprinkle with chopped chives. Serve
immediately.

MAKE IT A MEAL: Serve with a simple side salad and some fresh fruit.

60
Super Simple Skinny Sushi

Ingredients
1. One nori sheet
2. cup cauliflower rice (pulse raw cauli in food processor until
the consistency of rice!)
3. 3 T water
4. tsp guar gum
5. 3 baby carrots, grated
6. 4 thin strips red bell pepper
7. 3 slices fresh avocado
8. Soy sauce (or Braggs liquid aminos), for dipping

Method
1. Combine cauliflower rice and water in a small soup pot and bring
to a light boil over high heat.
2. Reduce heat to medium and vigorously whisk in guar gum. Stir
quickly and constantly until rice is sticky and thick.
3. Remove rice from heat and let cool 10 minutes while you prep
your veggies.
4. Spread cauli sticky rice over nori sheet and add veggies to ONE
SIDE of your nori sheet. Gently roll sushi, beginning with the side
that has the veggies.
5. Roll tightly and slice before serving. And yes, you must use
chopsticks J. 61
Herbed Carrot-Lentil Salad

Ingredients
1. Two small-medium carrots, julienned
3. 2 T ground flaxseed
5. Two sprigs fresh dill, chopped

Method
1. Combine all ingredients in a large bowl and toss well to mix.
2. Serve immediately, or cover and refrigerate until ready to use.
MAKE IT A MEAL: I love this salad with fresh fruit and a perfectly toasted
sandwich, stuffed with veggies and my White Bean Dill Dip (recipe on
page 44)!

62
Springtime Tabbouleh Salad

Ingredients
1. 1 cups raw cauliflower florets, pulsed in food processor/grated
into rice
2. cup sliced radishes
3. cup green peas
5. 2 T chopped fresh mint
6. 1 T apple cider vinegar

Method
1. Combine all ingredients in large mixing bowl and toss well to
thoroughly combine.
2. Spoon into a large serving bowl and serve chilled.

MAKE IT A MEAL: I love this salad with a simple hummus and veggie
sandwich and fresh fruit!

63

Sauerkraut and Summer Veggie Succotash

Ingredients
1. cup prepared sauerkraut
2. One very small zucchini, sliced into half moons
4. cup roughly chopped red onion
Method
1. Combine all ingredients in a mixing bowl and toss well.
2. Serve immediately, or cover and refrigerate until ready to use.

MAKE IT A MEAL: this summery side dish is awesome with some gluten-
free crackers (try Marys Gone Crackers brand!), hummus, and raw
carrot sticks.

64
Very Good Veggie Cream Cheezeless

Ingredients
1. 4 oz. Morinu extra-firm silken tofu
2. 2 tsp apple cider vinegar
3. Salt, to taste
4. One small rib celery, diced (about 3 T or less)
5. 3 baby carrots, sliced
6. 1/8 tsp each onion and garlic powders

Method
1. Combine tofu, apple cider vinegar, onion and garlic powders, and
salt in food processor and blend until smooth, scraping sides as
needed.
2. Combine cream cheezeless and diced veggies in a medium-sized
bowl and mix well.
3. Cover and store in the fridge until ready to enjoy. Use as desired.

65
Tomato Tarragon Hummus

Ingredients
4. 1 tsp fresh lemon juice
6. tsp dried tarragon
8. Herbs of choice, for garnish (optional)

Method
2. Cover and store in the fridge until ready to enjoy. Use as desired.

66
Black Bean Spaghetti with Summery 3-Pepper Succotash

Ingredients
1. One serving black bean spaghetti noodles (I like Explore Asian
brand!)
2. Salt, to taste
3. cup sweet corn kernels
4. 4 cherry tomatoes, halved
5. 2 T chopped sweet onion
6. 2 T each chopped red, orange, and yellow bell peppers
7. tsp soy sauce or Braggs liquid aminos
8. 1 T chopped cilantro
9. Less than tsp chili powder (optional)

Method
1. Fill a small soup pot of the way full with water and bring to a
rolling boil.
2. Add spaghetti noodles and a generous pinch of salt. Let cook for 6-7
minutes, or until al dente.
3. While pasta is cooking, combine all ingredients for succotash in a
medium-sized bowl and mix well. Season to taste.
4. Drain noodles completely and let rest 2 minutes. Serve pasta
topped with succotash.

67
Sinless Strawberry Nice Cream

Ingredients
1. 3 cups frozen strawberries (or other berries!)
2. 10 drops liquid stevia
3. cup liquid of choice (water, orange juice, or plant-based milk of
choice)

Method
1. Combine all ingredients in blender and blend until smooth. (NOTE:
if youre not using a high-speed blender such as a Blendtec or
Vitamix, you will need to stop every now and then and stir contents
with a spoon to get rid of air bubbles.)

68
Pizza Bagel

Ingredients
1. One gluten-free bagel, sliced and toasted
3. 3 T shredded vegan mozzarella cheese substitute (such as Daiya
or Follow Your Heart)

Method
1. Spread tomato sauce over toasted bagel and sprinkle with cheese
shreds.
2. Microwave on high for 30-40 seconds, or until cheese is melted.

MAKE IT A MEAL: Serve with a fresh garden salad and an apple.

69
My Favorite Vegan Sandwich: The TLTMO

Ingredients
1. 2 slices vegan bread (I used Samis Bakery!)
2. 2 T yellow mustard
3. Green leaf lettuce
4. 3 oz. water-packed, extra-firm tofu, slightly pressed
5. Two large tomato slices
6. Red onion rings

Method
1. Pretty simple. Toast your bread, if youd like, then spread with
mustard.
2. Lay lettuce over one side of bread, followed by tofu slices, tomato,
and red onion.
3. Spread remaining of bread with mustard, and smash together.
Enjoy!

70

The Fit Vegan Ginger No-Cook Book!

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The Fit Vegan Gingers

Food so good you wont believe it took less than 15 minutes to

By: Anna Johnson,

About the Recipes

Terrific Taco-Bowl Mash Up

Basic Cheeze Sauce

Tropical Dream Overnight Oatmeal with Kiwi Jam

Italian Style Un-Baked Potato

Chipotle Pumpkin Black Bean Casserole

Super Quick Tomato-Zucchini Curry

2 Minute Grain-Free Toast

Almost-Instant Chunky Tomato Stew

Protein Cereal with Vanilla Chai Protein Mylk

Creamiest Fat-Free Hummus Ever

Cucumber-Hummus Veggie Pasta

Pumpkin Toffee Peanut Butter

Fabulous Fully Raw Fiesta Salad

Savory Hummus and Broccoli Oatmeal Casserole

No-Bake Salted Peanut Butter Protein Cookies

2 Minute Coconut Cream Porridge

Spinach, Tomato, and RicNOTta Roll-ups

Italian Snausage and Pepper Veggie Pasta

2. Combine TVP, spices, salt, and water in a medium-sized

Asian Peanut Butter-Sprout Snack Toasts

My Favorite Collard Wraps

Mexican-Style Stuffed Sweet Potato

Mediterranean Stuffed Tomatoes

Oatmeal Breakfast Cake

Spicy Beananana Salad

Fruit Salad in a Flash

Lazy Girls Un-Sauted Squash

White Bean and Basil Mash

White Bean Dill Dip

Rockin Ranch Sliders

Glorious Mexican Gazpacho

Vanilla-Cashew Quick Pudding

Rockin Rice n Bean Veggie Quick Stew

Favorite Figgy Jam

No-Bake Lentil n Veggie Lasagna

Blueberry Cinna-Maple Oatmeal

Chocolate Chip Peanut Butter Mocha Protein Bread Pudding

Strawberry Avocado Zoodlecini with Lemon Vinaigrette

Sweet n Sauerkraut Slaw White Bean Hummus Sliders

1. Two brown rice cakes

Super Simple Skinny Sushi

Herbed Carrot-Lentil Salad

Springtime Tabbouleh Salad

Very Good Veggie Cream Cheezeless

Tomato Tarragon Hummus

Black Bean Spaghetti with Summery 3-Pepper Succotash

Sinless Strawberry Nice Cream

My Favorite Vegan Sandwich: The TLTMO

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