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