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About Kardena Pauza
Hi! My name is Kardena Pauza, and I’m a personal trainer and certified nutrition expert. In 2003 I completely changed my life by adopting a meat-free diet. And since then, I’ve been living the vegetarian lifestyle and loving it. At first I made many common vegetarian eating mistakes, but since then I’ve developed a simple, high-energy diet meal plan that has helped me build the body of my dreams. And I’m here to show you how to do it as well. Once you get started with a meatfree diet (and even dairy-free and egg-free), you’ll be amazed at how much mental and physical energy you can have all day long. You’ll no longer feel sluggish or tired after eating big heavy meals. You won’t fall asleep at your desk. You won’t be a zombie at work or at home when your kids want to play. And best of all, the body fat will just melt right off of you thanks to your new diet. As you can imagine, people have a lot of preconceived notions about a vegetarian diet and think that it will just make them weak, tired, pale, and sickly looking. But that is NOT the case if you eat the right foods. And once you try going completely animal-free, I know you’ll be hooked on the new vitality and energy in your life. I look forward to helping you, and please let me know if you have any questions! See you in the kitchen, Kardena Pauza Author,
Table of Contents Smoothies ............................................................................................................... .pg. 4 Desserts .................................................................................................................................pg. 11 Breakfast............................................................................................................... .pg. 27 Lunch .................................................................................................................... pg. 44 Dinner................................................................................................................... .pg. 67
SMOOTHIE RECIPES 1. Banana Carob Smoothie You’ll love this yummy smoothie that tastes similar to a chocolate-banana shake. And if you didn’t know what carob is, it’s a great, healthy substitute for chocolate. Of course, if you want “real” chocolate, you can use cocoa powder instead of the carob. Ingredients: 1 frozen chopped bananas 3/4 cup soy milk or almond milk- unsweetened preferably 1 1/2 Tbsp. carob powder 1 Tbsp. maple syrup or agave nectar 1/2 tsp. vanilla Dash of cinnamon Add water to make more pourable and ice if you prefer a chilled drink 2. Strawberry Ecstasy Smoothie Ingredients: 1 cup almond milk- unsweetened preferably 1 cup frozen or fresh Strawberries 2 Tbsp. raw cacao powder or cacao nibs (Nibs are more bitter) 1-2 dates or agave to taste 3. Spice Up Your Life You’ll be surprised by what adding cayenne can do to a chocolate or cacao smoothie! Ingredients: 1 cup coconut water (From fresh young thai coconut preferably or in a container) 1/4 cup almonds soaked 1 Tbsp. cacao powder 1/8 cup white raisins Dash of cayenne Pinch sea salt
Mango Delight’ Smoothie Ingredients: 1 cup organic almond milk 1 large fresh mango (peeled) or frozen 1 apple. ginger and blend. Banana Cherry and Sesame Ingredients: Frozen organic cherries (1/2 cup to 1 cup) 1 banana 2 Tbsp. 2) Next add all the remaining ingredients: peeled mango. ground up flax seed 2 tsp. ground up sesame seed 6.4. and nuts in 2-3 cups of water first preferably.com . © www. sunflower. 1 Tbsp. Marvellous Mango Ingredients: 2-3 tsp. sesame seeds 1 or 2 tsp. of raw cacao powder Raw honey or agave nectar as sweetener Water/ice to blend 5. flax seeds (Thickens smoothie) 2 tsp. coconut. 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. cucumber. spinach. raw sunflower seeds 4-6 raw Brazil nuts or 4-8 soaked raw almonds 1 Tbsp.VegetarianFoodPlan. cored 2 tsp.
chopped flax seeds 8. hemp seeds 3 tsp. Low Glycemic Chocolate-Green Smoothie Ingredients: 1 Tbsp. of honey 1 tray of ice cubes Water 9. of cacao powder 1/2 tsp. Cran-Orange Strawberry Smoothie Ingredients: 2 oranges 1 cup strawberries (Frozen or fresh) 1/3 cup unsweetened cranberries (Frozen is ok) 1 Tbsp. of your favorite dried green supplement Stevia (Optional) 10. 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. flax oil 1 tsp. of maca Handful of goji berries 1 tsp. cacao nibs 3-4 each raw almonds AND macadamia nuts 2 tsp. Mac’ Berry Almond Smoothie Ingredients: 1/2 banana (Or substitute half an avocado but eliminate the flax oil) 4 oz. frozen acai 1/3 to 1/2 cup frozen mixed berries 1-2 Tbsp.VegetarianFoodPlan. of coconut butter 1 tsp.com 6 .7. of soaked brown flax seed 1 Tbsp.
raisins & hemp seeds (Optional) www. soy. of cacao powder 11/2 .com 7 .2 cups liquid use water.VegetarianFoodPlan. soaked brown flax seed (Optional) 1-2 tsp. or rice milk 1 Tbsp.11. Chocolate-Avocado DREAM Ingredients: 1/2 avocado 1 medium sized banana 4-6 dates (Sweeten to taste. flax meal 3 Tbsp. Oat Meal Raw Food Breakfast Ingredients: 1/2-1 cup soaked oat groats (Let soak uncovered. raw carob powder 1 or 2 shakes of cinnamon 1 Tbsp. in water over night. almond. Carob Shake Ingredients: 1 large banana 1-1/2 cup almond. soy. cinnamon 1/4 cup pure water if blending Nuts. ground flaxseed 1/4 cup soaked raw almonds 1 tsp. hemp. organic maple syrup Add ice 13. less is better) 1 Tbsp. rice milk (less for thicker shake) 12. rinse before use) 2 apples sliced 1 banana sliced 1 Tbsp.
Remember to be very careful to avoid hard pieces from the husk. then dump coconut water into blender.+ cocoa powder Handful blueberries or strawberries Pumpkin seeds Water (As needed) Dash Stevia to sweeten ©www. strawberry.14. Favorite fruit/Y2 an apple 1/4 inch-1/2 inch raw ginger peeled Udo's. 16. 2) Scoop out coconut meat and place in blender. blueberry) Dash of Stevia to taste Dash cinnamon 1 Tsp.water and meat 1 cup your favorite frozen berry (Raspberry.VegetarianFoodPlan. Green Pome-berry Smoothie Ingredients: 1 medium sized banana 6-8oz (1 cup) frozen blueberries 1/2 cup pomegranate juice 1/2 cup almond. soy or hemp milk 1 Tbsp. rice. Energizing Smoothie Ingredients: 1/2 ripe avocado 1 frozen banana 1 young coconut. flax oil or substitute with Y2 avocado if no oil Couple dashes of cinnamon 1 tsp.com 8 1) . maca (Optional) Young Coconut Preparation: To open young coconut use clever or chef knife. Vegan Green Chocolate Shake Ingredients: Almond milk vanilla unsweetened 1-2 fresh kale leaves Almond butter 1 Tbsp. soaked flaxseed 4-6 chucks pineapple (Fresh or frozen) 1-2 cup organic spinach (Fresh or frozen) 15.
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.17.com 9 . rice or almond milk Add ice if desired 19. of flaxseed oil 1/4 tsp. of spirulina or SuperGreens powder Add water/ice 18. soy. Green Machine Smoothie Ingredients: 3-5 leaves of kale 1 kiwi 1 avocado 2 Tbsp. of ginger root powder or 1/4 inch fresh peeled ginger 1 Tbsp.VegetarianFoodPlan. 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. Tropical Green Smoothie Ingredients: 3 cups fresh organic baby spinach 2 cups fresh or frozen pineapple cubes 2-3 kiwis 1/2 avocado 1 banana Add ice & water until desired 20. Parsley Pear Smoothie 2 pears sliced 1/3 bunch of parsley (Traditional or Italian is fine) 1 stalk of celery (the greener the better) 2 Tbsp.
3) Stir flour and baking powder in large bowl 4) In separate bowl stir well and combine applesauce. 5) Spread batter evenly into sprayed pan.DESSERT RECIPES 1. of batter onto cookie sheet and flatten with fork. 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. agave nectar and vanilla. 3) Using blender or food processor grind oats to coarse powder texture. 2) Spray baking pan with cooking spray. 8) Bake about 12 minutes or until golden. 7) Allow treat to cool down then cut into squares and serve! ©www. 5) Now add to dry ingredients and fold in carob chips. cloves. 2) Spray cookie sheet with cooking spray. 7) Moisten your fork if it begins to stick to batter.VegetarianFoodPlan. 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. 6) Place a Tbsp. arrowroot and apple juice concentrate in large bowl. walnuts and seeds.com 10 . Makes 48 cookies 2. Chocolate Chip Vegan Cookies Ingredients: 3 cups whole-wheat flour 1 tsp. 6) Bake about 30 minutes or until lightly browned on edges. baking powder 1 cup applesauce (Optional unsweetened version) 4 oz agave nectar 2 tsp. cinnamon. ground cinnamon 1 tsp. 4) Processed oats with berries. Blueberry Squares Ingredients: 4 cups fresh blueberries or berry of your choice 2 tsp.
6) Pour batter into oiled pan and bake for 45-50 minutes. 4. 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. 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. ground cloves 1/4 tsp. baking powder 6-7 ounces chocolate chips or dark chocolate bar chopped or unsweetened carob www. slightly warm. baking soda 1 tsp. and vanilla to the dry ingredients and mix until combined. finely shredded & unsweetened 3 large. cinnamon 1/2 tsp. alcohol free vanilla extract (Trader Joe’s has Alcohol Free FYI) 2 Tbsp. fine grain sea salt 1 tsp.can do gluten free 1/3 cup coconut. baking powder and spice in a large mixing bowl. Chocolate Oatmeal Chai Cookie Recipe Ingredients: 2 cups rolled oats. oats. vanilla extract 1/4 cup coconut oil or olive oil. ripe bananas. nutmeg 1 tsp.3. mixed with 2 Tbsp. well mashed (about 1 1/2 cups) 1 tsp.VegetarianFoodPlan. 7) Remove pie from oven and cover with aluminium foil for 10 minutes before removing from pan.com 11 . baking soda. applesauce. do not cook 2/3 cup almond meal 1/4 teaspoon cardamom 1/4 tsp. ground flax seed. cinnamon 1/2 tsp. 5) Mix in the flax seed. baking powder 1 Tbsp. 4) Stir in the apple juice concentrate. all-spice 1/2 tsp.
Makes about 3 dozen bite-sized cookies. salt. one level tablespoonful at a time. 2) Line two baking sheets with parchment paper.Preparation: 1) Preheat oven to 350 degrees. baking powder Scant 1/2 tsp. 2) To make almond meal. 7) Drop dollops of the dough. salt. leaving about 2 inches between each cookie. 8) Bake in the top 1/3 of the oven for 10 . racks in the top third. an inch apart. each about 2 teaspoons in size. Carrot Ginger Oatmeal Cookie Recipe Ingredients: 1 cup whole wheat pastry flour 1 tsp. warmed until just melted 1 tsp. 6) Add this to the flour mixture and stir until just combined. 4) In another bowl whisk together the oats. 5. coconut oil. grated fresh ginger 1/4 cup wheat germ 1/2 cup raisins Preparation: 1) Preheat oven to 375F degrees. Set aside. vanilla extract. 6) Fold in the chocolate/carob.VegetarianFoodPlan. 5) In a separate smaller bowl use a whisk to combine the maple syrup. cardamom. ground cloves. shredded coconut. baking powder. and coconut oil. ©www. raisins and oats.14 minutes or until turning brown on the bottom.don't go too far or you'll end up with almond butter. cinnamon.You can make your own almond meal by pulsing almonds in a food processor until it is the texture of sand . 7) Drop onto prepared baking sheets. and ginger. almond meal. 3) In a large bowl combine the bananas. onto a parchment lined baking sheet.12 minutes or until the cookies are golden on top and bottom. 8) Bake for 12 . wheat germ. 4) Add the nuts and carrots. room temperature 1/2 cup unrefined (fragrant) coconut oil.com 12 . fine grain sea salt 1 cup rolled oats 2/3 cup chopped walnuts 1 cup shredded carrots 1/2 cup real maple syrup. and baking powder. 3) In a large bowl whisk together the flour. 5) Add the dry ingredients to the wet ingredients and stir until combined.
spelt flour. Press down on each one gently with the back of a fork. It's a loose batter. 9) 10) Make 2 . baking soda. Bake for 10.com 13 . olive oil.but don't over bake or they will be dry. maybe 11 minutes . In a separate larger bowl combine the peanut butter. Organic Peanut Butter Cookies Ingredients: 2 cups whole wheat pastry flour. Pour the flour mixture over the peanut butter mixture and stir until barely combined .still a bit dusty looking. Stir until combined.VegetarianFoodPlan. Place racks in the top third. www. vanilla extract Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Preheat oven to 350F degrees. go ahead and chill the batter for an hour or so before this step. Let cool five minutes and transfer to a cooling rack. and vanilla. 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. 6. In a medium mixing bowl combine the flour.3 dozen cookies. baking soda 3/4 tsp. and salt. maple syrup. Let sit for five minutes. or unbleached all-purpose flour 1 tsp. so if you're set on doing criss-crosses.Makes about 2 1/2 dozen cookies. just a stroke or two. give one more quick stir. Now drop by heaping tablespoonfuls onto parchment-lined baking sheets.
Dark Chocolaty Chocolate Pudding Make a rich and creamy vegan chocolate mousse from tofu! Garnish with fresh strawberries. a slice of apricot or whipped cream. 2) Pour the pudding into bowls and add your desired toppings. carob powder 3 Tbsp. red seedless grapes.VegetarianFoodPlan. Ingredients: 1 cup raw cashews 3 Tbsp.7. cacao powder 1 Tbsp. ©www. 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.com 14 . or crumble some graham crackers on top.
4) Combine the carrots and the rest of the ingredients except for the walnuts to the flour mixture. allspice. Mix until "just mixed. Grade B (vegan) or 1 cup honey (Vegetarian) 1/2 cup crushed walnuts (Optional) Preparation: 1) First.com 15 . mix all dry ingredients together in a mixing bowl: flour. baking soda 2 tsp. 6) Transfer to a greased 13x9x2 pan. ground cloves 1 tsp. 8) Cool on a counter for 30 min and then frost with cream cheese frosting © www. baking powder 1 1/2 tsp. baking soda. 7) Bake for 40-50 min at 350F until a toothpick inserted into the middle of the cake comes out clean.8.VegetarianFoodPlan. cloves. and salt. cinnamon. ground cinnamon 1/4 cup raisins 1 Y2 tsp. baking powder. 3) Preheat the oven to 350F. I use a food processor instead of grating them by hand. 2) Grate the carrots." 5) Mix in the walnuts. salt 2 cup grated carrots 1 cup almond milk 1 1/2 cup applesauce 1 cup maple syrup. Peter Rabbit Carrot Cake Ingredients: 2 cups spelt flour or whole wheat flour 2 tsp. allspice Y2 tsp.
and agave nectar. 6) Add the banana mixture and gently mix until just combined. mash the bananas and add orange zest. 3) In a large bowl. 5) Add blueberries and use a spoon or spatula to ensure they are coated with the flour mixture. 8) Bake until a knife inserted in the center comes out clean. Blue Banana Bread Ingredients: 3 large over-ripe bananas 1 tsp. almond milk. about 40-45 minutes. salt 1 cup (240 ml) blueberries Preparation: 1) Preheat oven to 350F. 2) Wipe a 9x5-inch loaf pan with oil. orange juice 1/3 cup vanilla almond milk (Or apple sauce) 1/2 cup agave nectar 2 cups whole wheat flour 3/4 tsp. and salt.com 16 . baking powder 3/4 tsp. orange zest 1 Tbsp. © www. 4) In a separate bowl. combine the flour. soda. 9) Allow to cool before cutting and serving. baking soda (Non-aluminum) 1/2 tsp. orange juice. 7) Spread the mixture evenly in the prepared pan. baking powder.9. Stir well to combine.VegetarianFoodPlan.
11) When it’s done. 3) Sift the salt. cinnamon. of ground cinnamon 1/8 teaspoon nutmeg 1/4 tsp. olive oil or 1 Tbsp. 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. remove from cookie tray and cool on a rack. arrowroot flour (As substitute for 1 egg) 3/4 cup of whole wheat flour 3/4 cup of dry oats 2 Tbsp.1/2 cup of sugar 1/4 cup of unsweetened applesauce 3/4 tsp. oil + 1 Tbsp of Almond Milk 1/3 .com 17 . of baking soda 1/4 cup pecans.VegetarianFoodPlan. 4) In a mixing bowl. chopped 2 Tbsp. of salt (Optional) 1/2 tsp. Super Yummy Low-Fat Whole Wheat Oatmeal Raisin Cookie Ingredients: 1/4 tsp. cloves 1/2 tsp. add the vanilla essence. 6) Add in the flour mixture and beat on medium until a semi-stiff dough forms. www. baking soda into the flour and oatmeal in a bowl. beat olive oil (and/or milk) together with the vegan sugar. 5) Add in applesauce and egg substitute and beat well.10. 12) Eat when nice a warm and chewy. 9) Flatten to about 3/4 and keep it thick. This dough will be very slightly sticky. Stir to blend together. 7) At this point. 8) Drop by tablespoonful about 3 to a row. of vanilla essence 1/4 cup raisins Preparation: 1) Preheat oven to 350F. raisins and nuts and mix well into the dough.
Don’t over cook.com 18 . Add all the other ingredients and mix well. your better off slightly undercooking them and having a slightly soft middle. Mash the banana in a large mixing bowl.11. You may need to adjust wet/dry ingredients to achieve the correct texture. very ripe banana Pinch of salt 1/4 cup chopped walnuts 1/8 cup sultanas or raisins 1/2 Tbsp. Leave to cool and enjoy! 5) 6) 7) 8) ©www. Line an 8x8-inch square baking pan with foil and lightly oil the bottom. Low-fat Wheat-free Carob Brownies Ingredients: 1/3 cup brown rice flour 2/3 cup porridge oats 4 Tbsp. Use a hand blender to blend the oats into a powder/flour. pure maple syrup Egg replacer equivalent of 2 eggs 1/2 tsp. tahini Preparation: 1) 2) 3) 4) Pre-heat oven to 350°. vanilla essence 1/2 cup carob powder 1 large. Bake for 30-35 minutes. The mixture should be sticky but not too wet.VegetarianFoodPlan.
sweetener (dates or maple syrup) and carob in a food processor or blender until smooth and creamy.raspberries. 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.com 19 . pecans. and process until only slightly chunky. Place all ingredients in a food processor. agave nectar Pinch of salt Preparation: 1) 2) 3) 4) Remove the pits from dates. almond butter 2 Tbsp.VegetarianFoodPlan. 13. Hold back a little coconut for coating the macaroons.12. ©www. sliced strawberries Preparation: 1) Process avocado. Roll into balls and lightly roll in shredded coconut. Raw Banana Macaroons Ingredients: 1 cup medjool dates 1 banana 1/2 cup coconut. shredded (Unsweetened) Y2 cup quick oats 1 Tbsp.
14. add a few more raisins and a tablespoon of water. Speedy Raw Cookies Ingredients: 3/4 cup raw walnuts. © www. 2) Add walnuts. 3) Shape into balls and enjoy! 15. cinnamon Y2 tsp. 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. cacao nibs Preparation: 1) Place dates in food processor and mix until smooth. again until smooth. shredded 12 dates (Medjool are best) Y2-3/4 tsp. 2) If you can't get the mixture to hold together. Once smooth. salt 1 Y2 Tbsp. salt and coconut oil and mix it all up. 3) After ingredients are mixed. but not liquid) 2 Tbsp.VegetarianFoodPlan. add cacao nibs and blend just until nibs are well distributed. 4) Refrigerate before eating. remove from food processor by tablespoon-sized blobs and flatten into cookie-ish rounds.com 20 . mint. Makes approximately 15 cookies. cinnamon. raw coconut oil (It's best if it's very soft. Raw "Chocolate Mint" Cookies Ingredients: 2 Y2 cups raw walnuts 2-3 fresh mint leaves.
and fresh coconut butter (if using) until smooth.com 21 . fresh coconut butter (Optional) For Garnish: fresh strawberries. Blend the almonds and honey until finely chopped. honey.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. blueberries. sliced strawberries. Spoon into a serving dish and pack down well.16. Pour on top of crust and decorate with fresh. sliced Preparation: Crust 1) 2) Topping 1) 2) Blend the walnuts.
dried coconut 1/2 tsp. salt 1 tsp. Remove from food processor and place the mixture in a medium-sized bowl or onto the counter. 18. chopped Preparation: 1) 2) 3) 4) 5) 6) 7) In food processor." coconut. Raw Pecan Pie Tart Ingredients: 2 cups pecans. salt. cinnamon 1/2 cup pecans.17. made into a smooth "pecan butter" (Your food processor can do this) 30 medjool dates. Process until everything is well mixed. Press the pecan mix into a 9x9 or 8x8 inch glass pan. raw cacao powder 1/4 tsp.com 22 . Add the "pecan butter. Sort of "knead" in the chopped pecans until they're well distributed. and cinnamon. Store covered in the fridge until ready to eat. process dates until smooth (or as close to smooth as you can get). Raw Chocolate Pudding Ingredients: Meat of 2 coconuts or coconut butter 10 cashews 6 dates 4 Tbsp.VegetarianFoodPlan. cinnamon Water Preparation: 1) Blend all the ingredients until smooth. ©www. pitted 1 1/2 cup shredded.
VegetarianFoodPlan. cored Preparation: 1) Blend the almonds. Papaya Banana Pudding Ingredients: 1 cup papaya chunks (About Y2 a Hawaiian papaya. raw tahini Preparation: 1) Blend all ingredients until smooth and it’s ready to eat! 20. and apples in a food processor until they are finely chopped. use a spatula to spread cookie mixture onto a dehydrator tray OR shape into balls and eat as is. ©www. sea salt. peeled and seeded) 1 banana 1-2 tsp.19. Orange Almond Cookies Ingredients: 4 cups raw almonds. orange peel.com 23 . soaked overnight 2 cups raisins Y2 cup orange peel 2 medium oranges. raisins. whole and peeled 2 apples. 2) When all ingredients are finely processed. oranges.
Raw Scramble Ingredients: 1 cup almonds (Soaked overnight in water) 1/2 cup sunflower seeds 1/4 salt Y2 cup of water 2 Tbsp.com 24 . 2) Pour into bowl and fold in chopped tomatoes. cilantro. chopped Dash of cayenne 1/4 tsp. 2) Reduce heat and simmer for 5-10 minutes or until oats have reach your desired texture. ©www.BREAKFAST RECIPES 1. This keeps the fiber structure intact and helps the digestive system. Oatmeal Ingredients: 3 cups water 2 cups old fashioned oatmeal 1/2 cup raisins Preparation: 1) Bring water to a boil and add oatmeal. 2. green onions 1/4 cup cilantro Y2 cup tomatoes. * You can eat by itself or in a lettuce leaf. The leaf will give the dish more crunch and texture.VegetarianFoodPlan. salt and water. cumin Lettuce leaf – Romaine/Collard Green Preparation: 1) In a food processor combine and blend almonds. Remove from heat and let cool.do not heat oats. and green onions. 3) Optional. 4) Place in water the night before and then prepare yoru breakfast the following morning as if they are cooked. sunflower seeds.
3. and essential fiber. just place it on the tray in small chunky pieces. minerals. To dry granola: 1) Take the chunky mixture and drop it on dehydrator trays. of cinnamon 2/3 cup shredded coconut (Unsweetened) 1 tsp. 5) Continue to add sweetener to taste. 4) If you don’t have a dehydrator. cinnamon. ©www. Good For You Granola Ingredients: 4 cups of soaked sunflower seeds 1 cup of soaked flax seeds 2/3 cups of raisins 1 tsp. of salt 2 Tbsp.com 25 . 4) Add raspberries. 2) You don’t need to smooth it out. 2) Add raisins. 3) If your dehydrator has a heating gauge. of alcohol free vanilla 1 tsp. of agave nectar Dash stevia 1/2 cup of raspberries (Fresh or frozen) Preparation: 1) Measure soaked sunflower seeds and flax seeds and pour into food processor. Stevia or honey. salt. alcohol free vanilla. you can add more agave. agave nectar and Stevia. 3) Process all ingredients except raspberries for 10-15 seconds. and blend once more about 10-15 seconds. If you would like it sweeter.VegetarianFoodPlan. or until ingredients are slightly mixed but still chunky. turn it no higher than 105 degrees so not to destroy the vitamins. 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.
chopped sesame seeds 1 oz. Store in a covered container in the refrigerator. chopped dried apples 1/2 cup shredded coconut 5 oz. Fold in ingredients with a large spoon to mix. vanilla Preparation: 1) 2) 3) 4) In a blender place rice. chopped walnuts 5 oz. rolled wheat 8 oz. Rice Milk Recipe Ingredients: 1 cup cooked brown rice 1 oz. ©www. Refrigerate if you have the space. rolled oats 8 oz. Muesli Recipe Ingredients: 1 oz. rolled rye Preparation: 1) 2) 3) 4) 5) Combine all ingredients in a large wide bowl. vanilla and water. agave nectar 32 oz. Shake well before using. Eat with fresh fruit and non-dairy milk.com 26 . Cover and blend on high until rice is pulverized.VegetarianFoodPlan. Store in an air-tight container. agave nectar.4. 5. water 1 tsp. raisins 8 oz.
agave nectar 32 oz. * 1 serving is approximately 1 cup. ©www. 3) Cashew milk will last about 5 days covered in the refrigerator.com 27 . 2) Cover and blend on high until cashews are pulverized and there are not chunks of cashew. agave nectar. water 1 tsp. 4) Shake well before using.6. only creamy.VegetarianFoodPlan. Cashew Milk Recipe Ingredients: 1/2 cup raw cashew pieces 3 Tbsp. vanilla and water in high powered blender. 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.
In a frying pan. Add the vegetables and stir-fry until they are tender. cayenne and pepper. Rapeseed oil (or other mild-flavored oil) Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Drain the tofu.more if preferable 1/8 tsp. turmeric 2 tsp. mash it all up until there are no big chunks. turmeric. diced Y2 onion. heat the canola oil and add the Fakin’ Bacon. tamari/soy sauce. diced 1 Tbsp. ©www. Cut it into pieces and put it into a small mixing bowl. Add the tofu mixture and stir-fry until the tofu is heated through. nutritional yeast Y2 tsp. Makes 4 servings.12. low sodium tamari or nama shoyu sauce.com 32 . Hearty Tofu Scramble Ingredients: l lb. organic) 1 medium tomato 2 Tbsp. With a fork. Add the nutritional yeast. firm tofu (Non-gmo. cayenne pepper 1/8 tsp. black pepper Y2 bell pepper. Sauté until the pieces are brown and crispy.VegetarianFoodPlan.
13. 5) Warm tortillas and roll up some of the black-eyed peas mixture into each one. nama shoyu and 1/4 cup water 1 package of whole wheat tortillas Preparation: 1) In a nonstick pan. saute the onion.VegetarianFoodPlan. garlic. 3) Stir occasionally to keep from burning. diced small 1/4 cup salsa 1/4 cup vegetable broth or 1 Tbsp. minced garlic 1 can black-eyed peas. and peppers in vegetable broth until soft. chopped 1/2 yellow pepper. tomatoes. Breakfast Black Eyed Peas Ingredients: 1/2 large red onion. 6) Serve as is or with extra salsa. chopped 1/2 tsp. ©www. hot pepper (Jalepeno) 1 large green pepper.com 33 . chopped 1 tsp. 2) Stir in black-eyed peas and cook on medium heat until vegetables are cooked through. drained 2-3 Roma tomatoes. 4) Stir in salsa and simmer for 5 minutes more.
VegetarianFoodPlan. Saute until fully incorporated into tofu mixture and warmed thoroughly. Add salsa. Add crumbled tofu. Enjoy!! Makes 1 serving. ©www. nama shoyu or tamari (Adds salty flavor) Dash of cayenne. crushed 3 Tbsp.14. chopped onion Spaghetti squash salad Salsa Dash of nutritional yeast Preparation: 1) 2) 3) 4) 5) 6) 7) 8) 9) 10) Sauté garlic and onions in a little broth. crumbled 1 Tbsp. Add spaghetti squash salad. Roll it up like a burrito. tamari . South Western Breakfast Burrito Ingredients: 1-2 low carb tortillas 1/3. Saute until lightly browned. cumin. or you can serve it on the top. paprika. Warm the tortillas. Spoon the scrambled tofu/squash mixture in a line down the center of the tortilla. and water. turmeric 1 clove fresh garlic.1/2 cup firm tofu.com 34 . Sprinkle with nutritional yeast. and spices.
com 35 . vegan cheese 4 Tbsp. or top the beans with the salsa and place the plates in a microwave oven and heat for 1 to 2 minutes on high. spreading out the beans to cover the whole tortilla. Huevos Rancheros Ingredients: 6 egg whites OR enough scrambled tofu mix to serve two 1 15oz. 3) Take the warmed tortillas and place each one flat on a separate plate. ©www. Makes 2 servings.VegetarianFoodPlan. diced Preparation: 1) Warm the beans and separately scramble the egg whites or tofu mix in a non stick pan. diced 3 Tbsp. 4) Cover each tortilla with the black beans. 6) Top the salsa with the scrambled egg whites or scrambled tofu.15. tomatoes. 5) Top the beans with salsa that you've either warmed upon the stove top. 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). onions. can of black beans 2 fat free/low fat flour tortillas 1 cup of salsa Diced green chillies 2 Tbsp.
nutmeg. 5) Add chopped apple. 3) You can store leftovers in the refrigerator.com 36 . bringing it to boil. 2) When ready to cook. measure 2 cups of cereal to 5 cups of water.VegetarianFoodPlan. Or make one serving by boiling 1/4 cup of cereal. 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.16. ©www. 4) Warm up when you want. and raisins and almond milk. cinnamon.
©www. 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. strain water off grains. 2) In the AM. put grains and cinnamon in a large bowl or pot.com 37 .17. 5) Remove from heat and let stand covered for 5 minutes. the soy milk and 3 cups water and bring to a simmer on the stove.VegetarianFoodPlan. 3) Add the dried fruit. Makes 3-4 servings. 6) This is also really good with dried apricots or with fresh chopped apples. 4) Reduce to a bare simmer and stir occasionally for 10 minutes or so. Winter Grain Cereal Ingredients: 2/3 cups steel cut oats 1/3 cup pearl barley 2 Tbsp. cover and let set overnight. add water 1 inch above grains.
Fry in a non-stick pan sprayed with Pam. Tofu-Breakfast Pancakes Ingredients: 2 cups whole wheat flour 1 package silken Mori-Nu low fat tofu (1 gm/3 oz) 1 large apple 1 tsp.18. as it reduces the amount of Pam you need to fry them. Try to use a cover to steam the pancakes as much as fry them. Serve with fat free maple syrup. or they will tend to stick. Reduce the heat as you do subsequent batches. jam or jelly. vanilla Dash of salt 2 tsp. fat substitute (Sunsweet Lighter Bake) 1 to 2 cups Almond milk 1 cup blueberries Powdered cinnamon for topping while cooking Preparation: 1) 2) 3) 4) 5) 6) Just put all the ingredients in a food processor.com 38 . ©www.VegetarianFoodPlan. Be sure to add more soy milk or water to keep the batter from getting too thick as it sits. except for the Cinnamon and blueberries.
19. ©www. or yeast. Makes 1 large serving OR 2 small servings. Boil and then simmer the quinoa in water and mollasses for ten minutes. Add the oats and fruit and simmer for another 15 minutes.VegetarianFoodPlan. Variations – try adding vanilla. Quinoa Breakfast Ingredients: 1/2 cup water 1/4 cup quinoa 1/4 cup steel cut oats 1/4 cup peaches Dash of cinnamon and nutmeg Dash of Himalayan salt 1 Tbsp. nut. blackstrap molasses or raw honey Currants or raisins to taste Preparation: 1) 2) 3) 4) Rinse the grains.com 39 . cinnamon.
Grease an 8x8 baking dish with grapeseed oil. 7) Bake at 350° for 20 minutes.VegetarianFoodPlan. combine almond flour. wetting your hands with water to help pat the dough down evenly. combine grapeseed oil. In a large bowl. sunflower seeds. salt and baking soda. 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. Makes 12-16 bars. 8) Serve. pumpkin seeds. Mix in coconut. almond slivers and raisins. ©www. Stir dry ingredients into wet. Press the dough into the baking dish. 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.com 40 .20.
julienned 1 medium yellow squash or zucchini. Rainbow Salad Ingredients: 1 medium red onion 1 medium green bell pepper. cut into 1/4 “ slices 1 medium orange bell pepper. 2) Add a little water or more vinegar if necessary to thin. 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. cut into 1/4 “ slices in a diagonal 1 large hothouse cucumber.com 41 . flat-leaf parsley 1 Tbsp. julienned 1/3 cup sunflower seeds. raw Dressing: 2 Tbsp. ©www.LUNCH RECIPES 1. chopped optional 3 Tbsp. fresh tarragon. cut into 1/4 “ slices 2 medium Belgian endive. julienned 1 medium jicama. flaxseed oil 2 large ripe avocados 1 cup non-fat plain yogurt 1 medium shallot 2 Tbsp. cut into 1/4 “ slices 1 medium red bell pepper.VegetarianFoodPlan. 3) Place all vegetables in bowel and toss with salad dressing.
soy sauce.com 42 . Bake the tofu and marinade for 40 minutes. If packing for later. Ingredients: 1 pound firm tofu 4 Tbsp. minced 1 Tbsp. then turn the slices over and let sit for another 30 minutes. and canola oil. Put another plate on top and weigh it down with something heavy. making nine equal slices. Arrange a slice of tofu along with some apple slices. Stir in the garlic. cover the rolls with a damp paper towel and some plastic wrap to keep them from drying out. then turn the tofu block on its side and cut into thirds again. Peel. Transfer to a dry work surface and pat dry.VegetarianFoodPlan. freshly squeezed orange juice 1 Tbsp. and cayenne.2. core. Press the tofu for 30 minutes. Dip one of the wrappers in a wide bowl filled with warm water for 15 seconds. some Napa cabbage. sliced 9 large leaf or butterhead lettuce leaves. canola oil 2 garlic cloves. Tofu Apple Spring Rolls The Wonders of Rice Paper: Rice paper wrappers are a fantastic alternative to bread for the gluten-intolerant. folding in the sides along the way. Serve or pack each roll wrapped in a lettuce leaf (this will keep the spring roll from sticking to the plate). soy sauce 1 Tbsp. 4) 5) 6) 7) ©www. and thinly slice the Granny Smith apple. Make a marinade by whisking together 3 tablespoons of the orange juice. 2 sprigs of cilantro. Look for them in packages at Asian markets. washed and patted dry Add grated lime for zest Preparation: 1) 2) 3) Wrap the tofu in a kitchen towel and set it on a plate. Toss the apple slices with the remaining tablespoon of orange juice to keep them from browning. 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. Set aside to cool. ginger. Cut the tofu into three slices lengthwise. Place the slices in an 8×8-inch baking dish and pour the marinade over the top. until it is golden brown and the marinade is absorbed. the mirin. Roll up the rice paper to form a tight bundle. mirin (Sweet Japanese cooking wine) 1 Tbsp. and scallions in a mound just below the center of the wrapper. Let the tofu sit for 30 minutes. or until softened. Preheat the oven to 375°F.
2) Arrange the cut tomatoes on a large (10×16-inch) baking sheet. minced 1 tsp. Drizzle the tomatoes with 1/4 cup olive oil and sprinkle with salt. Add the onion and sauté until soft and slightly golden. cut in half lengthwise (About 35) 1/4 cup plus 1 Tbsp. and 1 cup water (you may need to add an extra cup if the tomatoes are on the dry side). then arrange them cut side up. red pepper flakes (Optional) 2 cups fresh whole basil leaves (one 2 oz. extra virgin olive oil 1 Tbsp. bag) 1/2 tsp. ©www.com 43 . 4) Blend the soup in batches in the blender. dried thyme Preparation: 1) Preheat the oven to 400°F. 3) Warm the rest of the olive oil in a large saucepan over medium heat.3. thyme. with crackers or chunks of store-bought artisan-style bread.VegetarianFoodPlan. depending on the strength of your blender). about 10 minutes. Remove pan from the oven and set aside. Toss with your hands until the tomatoes are evenly coated with oil. they should fill the pan completely. Simmer for 15 minutes. Roasted Tomato Basil Soup Ingredients: 6–6 1/2 pounds plum tomatoes. sea salt 1/2 a medium onion. Add garlic and pepper flakes and sauté for one more minute. Place in oven and roast the tomatoes for 50 minutes. Add the basil. Remove from heat and allow to cool slightly. pouring finished soup into a clean saucepan or soup tureen (you may wish to strain the soup as you do this to remove any remaining skin or seeds. Carefully pour in all the tomatoes and their juices. chopped 1 large garlic clove. 5) Serve piping hot.
add the onion and bell pepper and sauté until the onion is translucent and soft. TVP. dried oregano A pinch of cayenne 1/2 cup uncooked lentils (Black. pinto beans.VegetarianFoodPlan. Rinse and drain the beans.5 to 3 quarts) slow cooker. and navy beans in a mixing bowl. dried sage 1 tsp. until the beans are tender. 3) Scrape the onion and spice mixture into the insert of a medium-size (2. ©www. Let the beans soak for several hours or overnight. Chili Con "Carne" Ingredients: 1/2 cup dried black beans 1/2 cup dried pinto beans 1/2 cup dried navy beans 1 Tbsp. thyme. chopped 1 garlic clove. stirring constantly. then cover with a generous amount of water. brown. Add 5 cups of boiling water and stir until everything is combined and there are no lumps of tomato paste. and tomato paste. dried thyme 1/2 tsp. sea salt (Or to taste) Freshly ground black pepper Preparation: 1) Combine the black beans. finely chopped 1/2 a green or red bell pepper. ground cumin 1 1/2 tsp. paprika. sage. Drain the dry beans and add them to the slow cooker along with the lentils. cumin. oregano. When the oil is hot. about 5 minutes. extra virgin olive oil 1 onion. paprika 1/2 tsp. beef-style texturized vegan protein (TVP) 1 (6-ounce) can salt-free tomato paste 1 tsp. 4) Cover the slow cooker and cook on high for 5 hours or on low for 8 hours. 2) Heat the olive oil in a skillet over medium-high heat.4. and cayenne and sauté. stir in the salt and pepper to taste and serve hot. for another 2 minutes. 5) When the chili is done. minced 1 tsp. If you are around. or crimson are all fine here. give the chilli a stir or two during the day to ensure even cooking. Add the garlic. or until the garlic is soft and the spices are fragrant.com 44 . just not red) 1 cup dried.
diced 1 12 oz. can green beans. Toss again before serving. diced 1 red or yellow bell pepper. Italian Pasta Salad Ingredients: 1 1/2 cups bowtie or corkscrew pasta 1 cup broccoli. chopped fresh basil 1 cup fat-free vegan Italian salad dressing Sea salt and pepper to taste Preparation: 1) Cook the pasta according to package directions in salted water. diced 1 -2 tomatoes.5.VegetarianFoodPlan. drained and chopped 1 purple onion. toss together the pasta. diced 1/3 cup sliced black olives 2 Tbsp. broccoli and remaining ingredients and season to taste with salt and pepper. 3) In a large bowl. 4) Allow to marinate in the refrigerator at least one hour before serving. Drain and allow to cool. until just tender. ©www. 2) Lightly steam the broccoli.com 45 . chopped small 1 12 ounce can water-packed artichoke hearts.
curry powder 1/2 tsp. dried 10 cups water 1 onion. water. combine the split peas. Simmer. potatoes and celery. Simmer. green split peas. chopped 3 medium potatoes. for 1 hour. for an additional 45 minutes. chopped 2 stalks celery.VegetarianFoodPlan. garlic powder 1 tsp. Curried Split Pea and Potato Soup Ingredients: 16 oz. or until the soup reaches desired thickness.6. Remove bay leaf. chopped Preparation: 1) In a large saucepan.com 46 . uncovered. stirring occasionally. chopped 1 tsp. pepper 1/2 tsp. dried oregano 1 tsp. 3) Puree in a blender or food processor. ©www. covered. onion and spices. 2) Stir in the carrots. salt 1 bay leaf 2 large carrots. Reheat before serving.
VegetarianFoodPlan. mash tofu with a fork or potato masher (alternatively.com 47 . prepared mustard 1 Y2 tsp. chopped finely 4 scallions (White and green parts). served on crackers.6. Add remaining ingredients and mix well. chopped fresh parsley 2 stalks celery. to taste Add dill to taste Preparation: 1) 2) 3) In a large bowl. finely shredded 3 Tbsp. firm Y2 cup eggless mayonnaise (Nasoya Nayonnaise is my favorite!) 2 red bell peppers. Raw Eggless Egg Salad Ingredients: 1 Y2 pounds tofu. finely chopped 1 tsp. pickle relish 1 Y2 Tbsp. chopped finely 1 small carrot. turmeric 4 tsp. ©www. garlic powder Black pepper. onion granules 1/4 tsp. The resulting savory treat is wonderful as a sandwich spread. you may wish to finely cube the tofu). or as a side salad. sea salt 1 Y2 tsp.
drained (Or 1-1/2 cups frozen corn. chili powder 3 medium tomatoes. and bring to a boil. coriander. peeled and chopped (Or one 16-ounce can diced tomatoes) 1 can kidney beans. cayenne. drained and rinsed 1 can pinto beans. and cook.VegetarianFoodPlan. the canned corn. ground coriander 1 tsp. coarsely chopped 2-3 cloves garlic. drained and rinsed 1 can corn. finely chopped 3-4 Tbsp. 5) Season with salt and black pepper. Tres Bean Chilli Ingredients: 1 orange bell pepper. and all the beans. stirring. 2) Add the bell peppers. seeded and cut into 1/2-squares 1 yellow bell pepper. oregano. 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. 3) Stir in the tomatoes. ground cumin 1 tsp. cayenne pepper 1 tsp. thawed) Salt and freshly ground pepper. onion. garlic. ©www. and stir in the cilantro or parsley. dried oregano 2 Tbsp. Add a little water as needed. and cumin. seeded and cut into 1/2-squares 1 red bell pepper. for 5 minutes. 6) Serve in shallow bowls. drained and rinsed 1 can black beans. 4) Lower the heat and simmer for 30 minutes. water for sautéing 1/4 tsp. seeded and cut into 1/2-squares 1 yellow onion. chili powder.com 48 .8. adding water or tomato juice as needed if too much liquid evaporates. This is to replace the oil that is often used for sautéing.
sea salt 1/4 tsp. or flax crackers. weigh pumpkin seeds. * If you want to use canned beans. * You can use pine nuts instead of pumpkin seeds. salt. ©www. you will need 2 15 oz. cans. 2) Add chili powder. pinto beans. or omit both. liquid smoke flavouring Preparation: 1) In a medium-small wide bowl.com 49 . cooked pinto beans 4 oz. 3) Add water if needed.VegetarianFoodPlan. Mexican Bean Spread Ingredients: 1/2 oz. and green chilies. Transfer them to a food processor. chili powder 1/4 tsp. rinsed and drained. Process until almost smooth. raw pumpkin seeds 16 oz. diced green chillies 1 tsp.9. 4) Serve with raw veggies or baked tortilla chips. and liquid smoke flavor.
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. black pepper. 2) Put all chopped veggies in a large bowl and add: 1/2 tsp. cumin and paprika. ©www. each salt. 4) Stir well keep covered in the fridge 4-6 hours or more.10. The pieces should be about the size of a corn kernel.com 50 . in to very small pieces.VegetarianFoodPlan. by hand or with the food processor. 3) Add juice of one large pink grapefruit. Raw Vegan Ceviche Ingredients: 1 cup corn (Do not cut it up.
2) Mix well and form 1/4 cup balls.VegetarianFoodPlan. gently turning every two hours or so until they start to get crispy on the outside.11. 3) Dehydrate at 145F. cumin 1 tsp. curry A squeeze of lemon Preparation: 1) Place all ingredients in food processor until it turns into a paste. sesame seeds 1/2 cup corn kernels (Fresh/frozen) 1 large clove of garlic 1 small onion. chopped about a cup 1/2 cup celery leaf (Or parsley/cilantro) 1 Roma tomato 1/2 cup olives 1 Tbsp. nutritional yeast (Optional) 1/2 tsp. dry dill 1 tsp.com 51 . Makes about 15 balls. ©www. Raw Vegan Falafel Ingredients: 1 cup sunflower seeds 1 Tbsp. salt 1 Tbsp.
shredded 6 large collard green leaves or for a more mild flavor. puree the honey. 3) 4) 5) ©www.VegetarianFoodPlan. basil. The best and easiest way is to do this with you hands or a large wooden spoon. (You may add water if it needs to be thinner) In a bowl.12. Raw Lettuce Wraps Ingredients: 1/2 cup hemp seed 1/2 cup lemon juice 1 1/2 Tbsp. and a few leafs of cilantro and. Roll it up and the spinach leaf. a few pieces of mango. lemon juice. and soy sauce.com 52 .redchilli1Tbsp. red chili. mix the almond butter dressing with the cabbage. Do this for all the other spinach leafs until the ingredients are gone. a few sticks of carrot. Add the almond butter and blend at low speed to combine. Add some hemp seeds.nam ashoyusauce 1 cup raw almond butter 1/2 head Savoy cabbage. chopped ginger 1/4 cup green onions sliced 1/2Tbsp. In a blender. Then you put some of the cabbage mix on the leaf. ginger. about 1/4 inch (1 cm) thick. you might need to stick a cocktail stick in it to hold. Place the collard leaf on a cutting board with the underside facing up. romaine leaves 1 carrot 1 ripe mango 1 handful cilantro leaves 1 handful torn basil leaves Himalayan sea salt Preparation: 1) 2) Cut the carrot into matchstick-size pieces. Cut the Mango lenthwise into strips. You should get a rather thick consistency.
com 53 . 3) Simmer for 10 minutes. fenugreek powder 1/4 tsp. garlic powder 1 tsp. olive oil Preparation: 1) Put water. Simple Carrot-Bean Soup Ingredients: 3 cups water 1 Tbsp. miso paste.VegetarianFoodPlan. crushed red pepper 1 tsp. and carrots into a pot. garam masala 1/2 tsp. chopped 1-1/2 cups frozen peas/carrots/corn (Any or all) 1 tsp. Simmer for 5 minutes. onion. spices. cumin seed Salt to taste 1/2 tsp. 2) Add beans. and oil. frozen veggies. unpasteurized miso paste 1 can or 15 oz.13. ©www. tarragon leaf 1 tsp. navy beans 1/2 large onion 4 medium carrots. coriander 2 Tbsp.
minced in garlic press 2 tsp.com 54 . diced 2 cups zucchini. ©www. sea salt 1 tsp. deseeded and diced 1 cup red bell pepper. deseeded and diced 1 Tbsp. 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. curry powder 2 tsp. olive oil 2 Tbsp. chickpeas.VegetarianFoodPlan.14. Curried Vegetable and Chickpea Stew Ingredients: 2 cups onion. garlic. ground black pepper 3 cups sweet potato. diced 1 cup green bell pepper. ground coriander Dash of cinnamon 3 tsp. ground cumin 1 tsp. quartered lengthwise and sliced 1 can or 15 oz.
spread over cut sides of buns.15. combine onion and vinaigrette. Shape into six patties. rinsed and drained 1/3 cup chopped walnuts 1/4 cup toasted wheat germ 1/4 cup packed fresh parsley sprigs 2 eggs 1 tsp. Serve patties on buns with lettuce and tomato or wrap in lettuce leaf and reserved onion mixture. combine the chickpeas.VegetarianFoodPlan. set aside. curry powder Tomato sliced 1/2 tsp. In a food processor. wheat germ and parsley. Makes 6 servings. walnuts.com 55 . cover and process until smooth. thinly sliced 1/4 cup fat-free red wine vinaigrette 2 cans (15 oz. Add the eggs. Bake at 375° for 10-15 minutes or until firm. Chickpea Burgers Ingredients: 1 large red onion. ©www. Combine mayonnaise and mustard. Place on a baking sheet coated with cooking spray. Dijon mustard 6 sesame seed hamburger buns. curry and pepper. split or whole romaine lettuce leaves 6 lettuce leaves Preparation: 1) 2) 3) 4) 5) 6) 7) 8) In a small bowl. cover and pulse until blended. each) chickpeas or garbanzo beans. pepper 1/3 cup vegan mayonnaise 2 tsp.
all spice Dash of cinnamon (Optional) Salt and pepper Preparation: 1) Preheat the oven to 350 degrees Fahrenheit. 6) E n j o y ! ©www. butternut. 3) Remove from the oven. oil.com 56 . or delicate squash 1/3 cup pineapple juice 1 Tbsp. Acorn Squash with Pineapple Ingredients: 2 medium acorn. then cut in half horizontally. or until tender. 4) Scoop out the seeds. extra virgin olive oil 1/4 tsp. 2) Place the whole squash on a baking sheet lined with parchment paper or foil and roast for 40-45 minutes.VegetarianFoodPlan. 5) Divide the juice. and pepper among the halves and use a fork to fluff and incorporate mixture into squash. all spice. allow to cool for 10 minutes.16. salt. reserve them to roast if you’d like.
Black Bean Fajitas Ingredients: 1/2 cup each julienned sweet yellow pepper and red pepper 1 cup red onions julienned 1 can (15 oz.VegetarianFoodPlan. cheese and sour cream. salsa. rinsed and drained 4 low carb tortillas (6 inches). Makes 4 servings. ©www. Add beans. warmed or lettuce leaf for wrap 1 medium tomato.17. top with tomato. Fold in half. Spoon 1/2 cupful down the center of each tortilla. seeded and chopped 1/2 cup salsa 1/2 cup shredded reduced-fat cheddar cheese or vegan cheese 1/4 cup fat-free plain yogurt Preparation: 1) 2) 3) 4) Saute yellow and red pepper in a pan.) black beans. cover and cook 1 minute longer or until heated through.com 57 .
salt Y2 tsp. unpasteurized barley miso Y2 tsp.com 58 . freshly cracked pepper Dash chili powder 1 Tbsp.VegetarianFoodPlan. peeled 1/4 cup water 1 avocado 1 clove garlic 1 cup tomato 1 Tbsp. Raw Creamed Spinach Soup Ingredients: Y2 head spinach leaves Y2 cucumber. lemon juice 1 Tbsp. cold pressed olive oil Preparation: 1) Blend all ingredients until smooth. ©www.18.
Simmer over low heat for about 25 minutes. onion.com 59 . Kick-it-up Spicy Curry Lentils Ingredients: 12 oz. diced 1 tsp. Add chiles. masala. diced and crushed 2 cloves garlic. Add washed lentils and cover mixture with water. ginger root. tomatoes and coriander. cayenne pepper 3 Anaheim chiles roasted. red lentils (dry) 1 tsp. ©www.19. seeded. turmeric 1 tsp. Add salt just before serving. Add garlic. cored and diced 2 cups of spinach 1 cup tomatoes. minced 1 medium onion. garam masala 1/2 tsp. Add ginger root. chopped 2 Tbsp. and cayenne. and turmeric and sauté until the onion is transparent. spinach.VegetarianFoodPlan. fresh coriander 1 tsp. Makes 4 servings. salt Preparation: 1) 2) 3) 4) 5) 6) 7) Heat oil in skillet. cumin. cumin powder 1/2 tsp.
com 60 .VegetarianFoodPlan. Mock Tuna Salad Ingredients: 1 cup garbanzo beans (Canned or pre-cooked) 1 stalk celery. 2) Add remaining ingredients and mix well. chopped 1/2 small onion.20. finely minced 1-2 Tbsp. 3) Can have as a side dish or on vegetables or salad. kelp flakes (Gives it a fishy flavor) Vegan mayonaise Salt and pepper to taste Preparation: 1) Mash the garbanzo beans. ©www.
vinegar. ©www. salt and pepper in a large bowl. Zesty 3 Bean Salad Ingredients: 1 3/4 cup or 15 oz. cooked 1 3/4 cup or 15 oz. 3) Mince the garlic.21. cucumber. black beans. roughly chopped 3 Tbsp. Dijon mustard 2 Tbsp. dried oregano 1/2 tsp. cooked 1 3/4 cup or 15 oz. mustard. * You can use other beans and it will be very tasty. garbanzo beans. dried basil Salt and pepper Preparation: 1) Whisk together the orange zest and juice. pinto beans.VegetarianFoodPlan. diced 1 medium hothouse cucumber 15 oz. cooked 1 pound green peas. 5) Stir and serve chilled. roasted bell peppers 1 clove minced garlic 1/3 cup flat leaf parsley. oil. zest and juice 2 Tbsp. thawed 1 large orange. agave nectar or honey 1/2 tsp. 2) Dice the onion.com 61 . extra virgin olive oil 1 medium red onion. and add to the salad. 4) Drain and rinse the beans and add along with the peas. rough chop the parsley. and roasted bell peppers and add to the bowel. balsamic vinegar 1 Tbsp.
Ingredients: 2 cups green split peas. 1 hour or longer. to taste Preparation: 1) 2) 3) 4) Rinse split peas. ©www. ground mustard 1/4 tsp. low in calories and fat. A crock pot works very well for making this soup and cook for 6-8 hours. dried marjoram 1 tsp.22. and freezes well. Make sure there’s enough water. dried basil 1/2 tsp. with the split peas quite broken down and mushy. such as stones or residue. pressed or minced 2 carrots. diced 1 tsp. and bring to a simmer. and serve hot. 6) Add salt and pepper to taste. black pepper Salt and pepper. Split Pea Soup This wonderful soup is filling. diced 2 or 3 garlic cloves. 5) The resulting soup should be thick and creamy. Check occasionally to make sure water has not completely evaporated. Makes 4 to 6 servings. checking for any impurities.com 62 . diced 2 celery stalks. dry uncooked 6 to 7 cups water or vegetable stock 1 medium-size yellow onion. brimming with fiber. Place all ingredients except salt and pepper in a soup pot. packed with protein. Cover loosely and cook until peas are tender. dried parsley 1/4 tsp.VegetarianFoodPlan. Heat should be low-medium. 7) Can make creamy by blending in food processor.
firm tofu Preparation 1) 2) 3) : Heat oil in a wok or frying pan over medium heat. Stir in garlic and ginger.DINNER RECIPES 1. ©www. Garlic Ginger Tofu Ingredients: 3 Tbsp. green onion thinly sliced 1/2” ginger. minced maybe you can use garlic press 1 lime 1 Tbsp. Cover. Rapeseed oil 4 cloves garlic.com 63 . soy sauce. Add tofu to the pan with soy sauce.VegetarianFoodPlan. and cook for 1 minute. Squeeze lime juice and sprinkle green onion over tofu before serving. and stir to coat. and continue cooking for 20 to 30 minutes. minced or in garlic press 2 Tbsp. or to taste 1 lb.
freshly ground black pepper Garlic cloves. 2) Stir in tomato and thyme. extra virgin olive oil 1/2 cup seeded chopped tomato 1 tsp chopped fresh thyme 16 oz.2. covered. 7 minutes or until crisp-tender. let stand 10 minutes.VegetarianFoodPlan. ©www. trimmed Preparation: 1) Combine first 5 ingredients in a medium bowl. tossing gently to coat. crushed and minced 1 Tbsp. whisking to combine. or 1 pound green beans. 3) Steam beans. slowly add oil. salt 1/8 tsp. Dijon mustard 1/4 tsp. add to tomato mixture. white wine vinegar 1/2 tsp.com 64 . 4) Cut into 2-inch pieces. Steamed Green Beans with Tomato-Garlic Vinaigrette Ingredients: 1 Tbsp.
cubed 1” 1 tsp. nama shoyu and ginger in water and remaining oil for several minutes. 3) Stir fry mushrooms. garlic. Rapeseed oil 2 tsp. 4) Add chestnuts. nama shoyu 3 Tbsp. green beans. rapeseed oil in pan and add cubed tofu.3. fresh ginger. ©www. divided 1 cup whole water chestnuts. fresh garlic. stems removed 1 cup fresh snow peas 1 cup water Preparation: 1) Heat 1 tsp. tofu. Vegetable N’ Braised Tofu Ingredients: 1 pound tofu firm silken style (Organic and non-gmo).com 65 . 2) Fry for about 5 minutes or until browned. pressed in garlic press 2 tsp. and sesame seeds and sauté 2-4 more minutes. green onions. 5) Serve with or without rice. green onions 2 tsp.VegetarianFoodPlan. drained and sliced 2 Tbsp. sesame oil. minced in garlic press 1/2 cup fresh shiitake mushrooms.
Grill for 5 minutes and flip with tongs. balsamic vinegar 2 Tbsp. and tamari. 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. of bragg liquid aminos 6 Portobello mushrooms. whisk together remaining chopped basil and garlic. Set aside. ©www. 2) Food process. olive oil 2 Tbsp. or sun dried tomatoes in olive oil are ready to go.com 66 . vegan cheese as toppings. chopped basil. 3) In a small bowl. tomato slices. and process for 1 minute. and vegan mayonnaise. garlic.4. 5) Serve on toasted bun with fresh vegetables on top and sun dried tomato aioli. cleaned and dried Whole grain buns or rolls Lettuce. Grill an additional 4 to 5 minutes or until tender.VegetarianFoodPlan. 4) Dip each mushroom in marinade and place on hot grill. Preparation: 1) Rehydrate sun dried tomatoes in warm water for 15 min. combine sun dried tomatoes and water. nama shoyu. olive oil. onion slices. balsamic vinegar. minced garlic 1 cup vegan mayonnaise 3 Tbsp. tamari.
1/2 tsp. cumin 1 tsp. minced 1/4 . Remove from heat and cover.5. ©www. peeled and cubed Preparation: 1) 2) 3) 4) 5) 6) Strain and rinse black beans. Mash. Use a leaf of lettuce or tortillas to wrap up the bean.VegetarianFoodPlan. Add spices. food process. pinch Toppings: 1 tomato. diced 1 3/4 cup or 15 oz. Prepare toppings.com 67 . Burrito of Black Beans Ingredients: 1 Tbsp. onion. apple cider vinegar Spices: 1 clove of garlic. Add apple cider vinegar. or blend beans and onion into a puree. cayenne pepper Black pepper. cubed 1 avocado. black beans 2 Tbsp.
diced 2/3 bell peppers and color. deseeded and diced 1/3 cup red onions. ©www. ground cumin 1-2 tsp. Garden Patch Gazpacho Ingredients: 2 cups tomato vegetable juice low sodium 1 cup tomatoes. ground pepper Hot red pepper optional Preparation: 1) Combine all ingredients and stir well. diced Y2 cup carrots 1 cup cucumber.com 68 . deseeded and diced 2 Tbsp. 2) To speed up the chopping process. put all vegetables slightly chopped in food processor and pulse until soup has reached desired chunkiness. halved and thinly sliced 1/4 cup green onions. minced 1 tsp. diced 1/4 cup radishes. garlic. chilli powder Y2 tsp.VegetarianFoodPlan. sea salt 1/4 tsp. fresh lime juice or apple cider vinegar 1 Tbsp. 3) Cover and chill in refrigerator for 1-2 hours to allow flavors to blend.6. diced 1/3 celery. olive oil 1 Tbsp. thinly sliced 1/4 cup chopped fresh cilantro 1/4 cup chopped fresh parsley 1 jalapeno pepper.
sundried tomatoes in oil 1/4 cup chopped onion 1 3/4 cup or 15 oz. 2) Place kasha and salt into the water in a large saucepan.com 69 . cooked and drained 1/2 cup roasted red pepper 2 Tbsp.7. steam broccoli over boiling water for about 5 minutes. salt 1 1/2 oz. Broccoli Smothered in Black Bean Sauce Ingredients: 1 large bunch broccoli 4 cups boiling water 2 cups kasha (Use buckwheat groats for a milder flavor) 1/2 tsp. Cover and simmer for about 10 minutes. 4) Just before you are ready to eat. then slice it into 1/2-inch thick rounds. chili powder 1/4 tsp. or until it is bright green and just tender. tahini (Sesame seed butter) 1/2 tsp. 5) Place a small portion of kasha on each serving plate. then top with steamed broccoli and black-bean sauce.VegetarianFoodPlan. combine and purée all the remaining ingredients in a food processor or blender. Set aside. 3) While kasha is cooking. ©www. ground coriander 1/4 cup chopped fresh cilantro Preparation: 1) Cut off broccoli stems. lemon juice 2 Tbsp. Cut or break the tops into bite-sized florets. black beans. Peel the stem with a sharp knife. ground cumin 1/4 tsp. or until all the liquid has been absorbed.
cubed 1/2 pound very firm tofu. Use water in pan if you need more liquid to sauté. crookneck. seeded and cut into large pieces 2 cups small mushrooms 2 tomatoes. or scallop) 1 onion.VegetarianFoodPlan. Schilling Garlic and Herb. or pasta. polenta.8. Spike. and top with fresh tomato wedges. Polenta.com 70 . or pasta Preparation: 1) 2) Sauté the vegetables and mix in tofu cubes. ©www. cut into 1-inch cubes 1 Tbsp. Spread the cooked vegetables over Risotto. or other seasoning mix Olive oil Risotto. cut into chunks 1 red bell pepper. Zesty Tofu and Vegetables Ingredients: 2 to 3 cups cubed summer squash (Zucchini.
cooked 1 3/4 cups or 15 oz. cooked Preparation (Makes 6 servings): 1) 2) 3) 4) 5) 6) 7) 8) Heat the olive oil in a large skillet on medium heat. Add all remaining ingredients and bring to a mild boil. If the onion starts to brown too quickly. Garnish with fresh chopped onion and shredded cheese if desired. Cook for at least 5 minutes. black beans. the more the flavors will blend (up to about an hour). chili powder 1 jalapeno (Optional) seeded and chopped 1 tsp. sugar 1/2 tsp. stirring often while you do the next few steps. ground cumin seed 1 tsp. The longer you cook the chili. For some reason.9. olive oil 1 green pepper. but do not let them get brown. garlic powder 1 tsp. and add the green pepper and onion. basil leaf 2 tsp. white northern or pinto beans. chopped 2 1/2 cups whole tomatoes. coarsely chopped 1 cup onion. seasoned (or black) pepper 1 3/4 cup or 15 oz. oregano 1 tsp. Reduce heat to a simmer and cook for at least 30 minutes.VegetarianFoodPlan. Drain and rinse the beans.com 71 . and put them (including the juice) into a dish. salt 1/2 tsp. chopped 1 cup vegetable broth 4 tsp. red kidney beans. using a can of diced tomatoes instead of the chopped whole tomatoes does not come out as well. Cut the whole tomatoes into small pieces. Stir all of the spices into the skillet. 3 Bean Bonanza Chili Ingredients: 2 Tbsp. turn down the heat on the skillet and add a little water to slow things down. cooked 1 3/4 cups or 15 oz. ©www.
©www. black beans 1/4 cup green bell peppers 1/4 cup pumpkin seeds.com 72 . grated 1/4 cup fresh mushrooms 1/4 cup red bell peppers 8 oz. 2) Place in tortilla and top with plain yogurt and salsa. cooked and removed from shell 1/4 cup carrots. Spaghetti Squash Salad Ingredients: Whole Spaghetti Squash.VegetarianFoodPlan. raw 1/4 cup fresh/frozen corn Dash of chilli powder Sea salt Topping.plain yogurt and salsa Low carb tortilla Preparation: 1) Heat all ingredients together on the stove.10.
If not. 8) Take the pot off the heat and let sit for 5 minutes. cook for a while longer. ©www. Canola oil 1 1/2 tsp. ground mustard 1 tsp. Basmati Spinach Stew Ingredients: 1 Tbsp.VegetarianFoodPlan. ground cumin 1/2 tsp. peeled and sliced into half rounds 1 10 oz. can coconut milk (Don't use the "light" version) 4 cups water 1 cup basmati rice 1 16 oz.11. 7) Add the spinach and cook for another 3-5 minutes to heat it up. 9) Add salt and pepper to taste. black pepper 1 tsp. After 20 minutes of cooking the rice should be looking more or less done. ground coriander 1 tsp. ground ginger 1/2 tsp. Defrost the spinach and squeeze out the extra water. package frozen spinach Salt and pepper to taste Preparation: 1) 2) 3) 4) 5) 6) Sauté carrots and spices for 3-5 minutes. Add the water and coconut milk and bring to a gentle boil. Cook for 10 minutes. package firm tofu 2 carrots. Add the basmati rice and tofu and reduce heat to simmer. cayenne pepper 1 14 oz.com 73 .
VegetarianFoodPlan. minced fresh gingerroot. toasted Preparation: 1) In a large nonstick skillet or wok. salt 1/4 tsp.12. stir-fry for 2 minutes. sprinkle with almonds. stir-fry 1 minute longer or until vegetables are crisp-tender. pepper and remaining ginger in remaining oil for 7-9 minutes or until lightly browned. drained and cut into 1/2-inch cubes 1/4 tsp. heat through. divided 3 tsp. stir-fry 2 minutes longer. sliced almonds. Add onions. 2) Add asparagus.) extra-firm tofu. Asparagus N’ Squash Tofu Stir-Fry Ingredients: 1/2 tsp.com 74 . 6) Serve with rice. braggs amino acids 2 tsp. Remove and keep warm. Add squash. Bring to a boil. ©www. pepper 2 cups hot cooked brown rice 2 Tbsp. 4) Stir in vegetable broth and sweetener and add to the pan. thinly sliced 1 package (14 oz. stir-fry 1 teaspoon ginger in 1 teaspoon oil for 1 minute. nama shoyu. Remove and keep warm. halved and sliced 2 green onions. fresh asparagus. stir-fry tofu. salt. trimmed and cut into 1-inch pieces 1 medium yellow summer squash. cook and stir for 2 minutes or until thickened. 5) Add asparagus mixture and tofu. canola oil. divided 1 cup onions 1 lb. Makes 4 servings. agave nectar or honey 1-1/4 cups vegetable broth 4 tsp. 3) In the same pan.
13. Add to grilled vegetables or on top of a fresh salad. Grill over hot coals. 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. Marinate the seitan in the mixture for at least 45 minutes.VegetarianFoodPlan. ©www. seitan Preparation: 1) 2) 3) 4) Whisk together all ingredients except for the seitan. turning once and brushing with extra marinade as desired. olive oil 1 lb.com 75 .
©www. Reduce to a simmer and simmer until the beans are soft (depending on your beans 45 minutes to an hour). soy sauce Water for cooking the beans Preparation: 1) 2) Soak the beans overnight in 2 cups of water. Drain off the water and transfer the beans to a saucepan.VegetarianFoodPlan.com 76 . Add 1. Sesame Adzuki Beans Ingredients: 1/2 cup dry adzuki beans 1/4 cup tahini 1 Tbsp. 3) Makes 2 -4 servings. Bring to a boil over medium heat.5 cups water to the beans. Drain off any remaining water and stir in the tahini and soy sauce.14.
fresh cut of the cob 1 3/4 cups or 15 oz. cilantro. 2) Add the other ingredients to the pot and simmer for 30-40 minutes.VegetarianFoodPlan. fat free vegetarian refried beans 1 cup diced tomatoes 1 cup salsa Toppings (Avocado. vegan cheese) Preparation: 1) Saute the onion until soft in a large pot sprayed with nonstick cooking spray. Makes 15 cups. undrained 1 3/4 cups or 15 oz. chopped 1 package low sodium natural taco seasoning 2 cups whole kernel corn. ©www.com 77 .15. cooked. Taco Soup Ingredients: 1 large onion. great northern beans. undrained 1 3/4 cups or 15 oz. black beans.
about 30 to 40 minutes. to taste Freshly ground black pepper. to taste 12 oz.VegetarianFoodPlan. ©www. ground cumin 3 1/2 cups or 28 oz. olive oil 1 medium onion. Makes 6 – 8 servings. Grilled Stuffed Chili Rellenos or Green Bell Peppers Ingredients: 6 large poblano chiles or red/green bell peppers 2 Tbsp. Arrange the chillies on the grill away from the heat. hot sauce. Add salt and pepper to taste. red bell pepper. hot sauce and 8 ounces of cheese. seeded and chopped 1/2 red bell pepper. 4) Set up grill for indirect grilling and preheat to medium. jalapenos. 3) Remove pan from heat and stir in baked beans. and cook over medium heat until golden brown for about 4 minutes. to taste Preparation: 1) Cut poblano chiles in half lengthwise to create a boat for filling and scrape out seeds. coarsely grated Salt. finely chopped 2 cloves garlic. vegetarian baked beans. garlic. finely chopped 1/2 cup chopped fresh cilantro 1 tsp.16. Add onion. Spoon the mixture into the hollowed chiles and sprinkle with remaining cheese.com 78 . cilantro and cumin. drained 1-3 tsp. Pepper Jack or Monterey Jack cheese or vegan cheese. 2) Heat 2 tablespoons olive oil in a nonstick skillet. 5) Cook until chillies are tender and cheese is browned and bubbling. finely chopped 2 jalapenos.
mash the beans until almost smooth. crumbled 1 tsp. except the oil. diced 1 3/4 cup or 15 oz. ©www. black beans. cooked 1/2 cup whole wheat flour 2 slices bread. approximately 1/2 inch thick and fry patties in a small amount of oil until slightly firm. Make veggie burgers and enjoy! 3) Makes 6 servings. Black Bean Burgers Ingredients: 1/2 onion.com 79 . seasoned salt Salt and pepper to taste Oil for frying Whole grain bun or bread Preparation: 1) 2) Sautee the onions till soft. Mixture will be thick. garlic powder 1 tsp. Add sauteed onions and the rest of the ingredients. about 3-5 minutes.VegetarianFoodPlan. adding the flour a few tablespoons at a time to combine well. onion powder 1/2 tsp. Form bean mixture into patties. In a large bowl.17.
com 80 . uncovered. rinsed and drained 1-3 Tbsp. minced fresh cilantro 1 tsp. Toss with pasta. salt and pepper. Stir in the peas. Add tomatoes.18. cannelloni beans. bring to a boil. ©www. sauté the green pepper. salt 1/8 tsp. sugar. pepper 5 cups hot cooked gluten free penne pasta Preparation: 1) 2) 3) 4) In a large skillet. cilantro. seeded and chopped 3 garlic cloves. minced 1 Tbsp. simmer 10 minutes longer. olive oil 1 3/4 cup or 15 oz. onion. Makes 6 servings. Penne Pasta & Beans Ingredients: 3 1/2 cups crushed tomatoes 1 cup chopped red bell pepper 1/2 cup chopped onion 1 jalapeno pepper. jalapeno and garlic in oil for 5 minutes or until tender. agave nectar 1 tsp. for 10 minutes. Simmer. cider vinegar 1 tsp.VegetarianFoodPlan. vinegar.
pepper 8 low carb tortillas (6 inches). dried oregano 1/2 tsp. Bean Tacos Ingredients: 1 medium onion. garlic powder 1/4 tsp. Fold one side of tortilla over filling. saute onion and garlic in oil until tender. rinsed and drained 1 Y2 cup diced tomatoes Y2 cup (4 oz. chili powder (Or purchase a natural taco seasoning to replace chilli. simmer.19. chopped 2 garlic cloves. for 3-5 minutes or until mixture begins to thicken. salt 1/4 tsp. Reduce heat. Bring to a boil. peeled and sliced Fresh cilantro to top. garlic powder) 1 tsp. salt. ©www.VegetarianFoodPlan. Spoon about 1/2 cup off center on each tortilla. Makes 8 servings. sprinkle with cheese. cumin. Stir in the beans.com 81 . chilies and seasonings. oregano. ground cumin 1 tsp. minced 1 Tbsp. Garnish with avocado and chopped cilantro. tomatoes.) black beans.) chopped green chilies 1 Tbsp. chopped Preparation: 1) 2) 3) 4) 5) In a nonstick skillet. warmed 1/2 cup shredded reduced-fat cheddar cheese or vegan cheddar cheese 1 large ripe avocado. uncovered. olive oil 4 cups (32 oz.
Curried Tofu Stir-Fry Ingredients: 1/4 cup nama shoyu sauce or Braggs Amino Acid 2 Tbsp. curry powder 1 tsp. 3) In the same pan. Add cabbage and tomatoes. chili powder 1/2 tsp. crushed red pepper flakes 1 package (16 oz. set aside. 4) Stir coconut milk mixture and add to skillet. ©www.com 82 . Add mushrooms and onions. Makes 6 servings. honey or agave 1/2 tsp. cut into 1-inch pieces 4 cups shredded cabbage 4 plum tomatoes. peanut butter 1 can (14 oz. stir-fry tofu in oil for 2-3 minutes or until heated through. combine the first 10 ingredients.VegetarianFoodPlan. Remove and keep warm. bring to a boil. cornstarch 1-1/2 tsp. sesame oil 1 medium sweet yellow pepper.) light coconut milk 1 cup matchstick-cut carrots 8 green onions.20.) firm tofu. salt 1/2 tsp. julienned 1/2 pound sliced fresh mushrooms 1 tbsp. 5) Return tofu to skillet. 2) In a large nonstick skillet or wok coated with cooking spray. stir-fry yellow pepper for 1 minute. chopped 3 cups hot cooked brown rice Preparation: 1) In a small bowl. Cook and stir for 1-2 minutes or until thickened and vegetables are crisp-tender. stir-fry for 2 minutes. drained and cubed 2 tsp. stir-fry 2 minutes longer. minced fresh ginger root 1/2 tsp. 6) Serve with rice.
sauté green pepper and onion in oil until tender.VegetarianFoodPlan. garlic salt Dash pepper 1/2 cup (4 oz. in a large saucepan. ©www. Reduce heat.21. uncooked vegan spinach fettuccine 1 small green pepper. minced fresh basil or 2 tsp. chopped 1 small onion. simmer. 2) Meanwhile. for 5 minutes. dried oregano 1/2 tsp. 3) Stir in the pasta sauce. 4) Drain fettuccine. 5) Top with sauce and sprinkle with mozzarella cheese. Makes 5 servings. dried basil 1 tsp. olive oil 2 cups pasta sauce (no high fructose corn syrup) 1 3/4 cup or(15 oz. uncovered.) black beans. rinsed and drained 2 Tbsp. Spinach Fettuccine with Tomato Basil Bean Sauce Ingredients: 6 oz. Bring to a boil. fennel seed 1/4 tsp. chopped 1 Tbsp. black beans and seasonings.) shredded part-skim mozzarella cheese or vegan mozzarella cheese Preparation: 1) Cook fettuccine according to package directions.com 83 .
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