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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
cored 2 tsp. ginger and blend. raw sunflower seeds 4-6 raw Brazil nuts or 4-8 soaked raw almonds 1 Tbsp.VegetarianFoodPlan. of raw cacao powder Raw honey or agave nectar as sweetener Water/ice to blend 5. 1 Tbsp. Mango Delight’ Smoothie Ingredients: 1 cup organic almond milk 1 large fresh mango (peeled) or frozen 1 apple. Marvellous Mango Ingredients: 2-3 tsp. Banana Cherry and Sesame Ingredients: Frozen organic cherries (1/2 cup to 1 cup) 1 banana 2 Tbsp. ground up sesame seed 6. ground up flax seed 2 tsp. sesame seeds 1 or 2 tsp.com .4. 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. 2) Next add all the remaining ingredients: peeled mango. coconut. flax seeds (Thickens smoothie) 2 tsp. © www. sunflower. spinach. cucumber. and nuts in 2-3 cups of water first preferably.
of honey 1 tray of ice cubes Water 9. of your favorite dried green supplement Stevia (Optional) 10. frozen acai 1/3 to 1/2 cup frozen mixed berries 1-2 Tbsp. Low Glycemic Chocolate-Green Smoothie Ingredients: 1 Tbsp. flax oil 1 tsp. of soaked brown flax seed 1 Tbsp. of maca Handful of goji berries 1 tsp. Mac’ Berry Almond Smoothie Ingredients: 1/2 banana (Or substitute half an avocado but eliminate the flax oil) 4 oz. cacao nibs 3-4 each raw almonds AND macadamia nuts 2 tsp.7. of cacao powder 1/2 tsp. hemp seeds 3 tsp. Cran-Orange Strawberry Smoothie Ingredients: 2 oranges 1 cup strawberries (Frozen or fresh) 1/3 cup unsweetened cranberries (Frozen is ok) 1 Tbsp.com 6 .VegetarianFoodPlan. chopped flax seeds 8. 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 coconut butter 1 tsp.
Oat Meal Raw Food Breakfast Ingredients: 1/2-1 cup soaked oat groats (Let soak uncovered. organic maple syrup Add ice 13. soaked brown flax seed (Optional) 1-2 tsp. soy. or rice milk 1 Tbsp. of cacao powder 11/2 .11. Carob Shake Ingredients: 1 large banana 1-1/2 cup almond. Chocolate-Avocado DREAM Ingredients: 1/2 avocado 1 medium sized banana 4-6 dates (Sweeten to taste. ground flaxseed 1/4 cup soaked raw almonds 1 tsp. raisins & hemp seeds (Optional) www. rinse before use) 2 apples sliced 1 banana sliced 1 Tbsp. rice milk (less for thicker shake) 12.VegetarianFoodPlan.com 7 . hemp. less is better) 1 Tbsp. flax meal 3 Tbsp. raw carob powder 1 or 2 shakes of cinnamon 1 Tbsp. almond. cinnamon 1/4 cup pure water if blending Nuts.2 cups liquid use water. soy. in water over night.
2) Scoop out coconut meat and place in blender. soaked flaxseed 4-6 chucks pineapple (Fresh or frozen) 1-2 cup organic spinach (Fresh or frozen) 15. Energizing Smoothie Ingredients: 1/2 ripe avocado 1 frozen banana 1 young coconut. Favorite fruit/Y2 an apple 1/4 inch-1/2 inch raw ginger peeled Udo's. 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 8 1) . strawberry. flax oil or substitute with Y2 avocado if no oil Couple dashes of cinnamon 1 tsp.+ cocoa powder Handful blueberries or strawberries Pumpkin seeds Water (As needed) Dash Stevia to sweeten ©www.14. soy or hemp milk 1 Tbsp. rice. Vegan Green Chocolate Shake Ingredients: Almond milk vanilla unsweetened 1-2 fresh kale leaves Almond butter 1 Tbsp. Remember to be very careful to avoid hard pieces from the husk. 16. blueberry) Dash of Stevia to taste Dash cinnamon 1 Tsp.water and meat 1 cup your favorite frozen berry (Raspberry.VegetarianFoodPlan. then dump coconut water into blender. maca (Optional) Young Coconut Preparation: To open young coconut use clever or chef knife.
rice or almond milk Add ice if desired 19. Green Machine Smoothie Ingredients: 3-5 leaves of kale 1 kiwi 1 avocado 2 Tbsp.VegetarianFoodPlan.17. 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. 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. 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.com 9 . of spirulina or SuperGreens powder Add water/ice 18. soy. 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.
Blueberry Squares Ingredients: 4 cups fresh blueberries or berry of your choice 2 tsp. walnuts and seeds. 3) Using blender or food processor grind oats to coarse powder texture. 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. 2) Spray cookie sheet with cooking spray. arrowroot and apple juice concentrate in large bowl. 5) Spread batter evenly into sprayed pan. 6) Bake about 30 minutes or until lightly browned on edges. 3) Stir flour and baking powder in large bowl 4) In separate bowl stir well and combine applesauce. Chocolate Chip Vegan Cookies Ingredients: 3 cups whole-wheat flour 1 tsp. 4) Processed oats with berries. ground cinnamon 1 tsp. 7) Allow treat to cool down then cut into squares and serve! ©www.VegetarianFoodPlan. 8) Bake about 12 minutes or until golden. 5) Now add to dry ingredients and fold in carob chips. 2) Spray baking pan with cooking spray.com 10 . Makes 48 cookies 2. 7) Moisten your fork if it begins to stick to batter. cinnamon. cloves. of batter onto cookie sheet and flatten with fork. agave nectar and vanilla.DESSERT RECIPES 1. 6) Place a Tbsp. 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.
Chocolate Oatmeal Chai Cookie Recipe Ingredients: 2 cups rolled oats. oats. 5) Mix in the flax seed. ground flax seed. Vegan Apple Pie Ingredients: 1/4 cup frozen apple juice concentrate 1 3/4 cup applesauce (Optional unsweetened version) 2 1/2 cups whole wheat flour 1/2 cup quick oats 1/2 cup of raisins 1/4 cup chopped walnuts 1 tsp. and vanilla to the dry ingredients and mix until combined. baking soda 1 tsp. 6) Pour batter into oiled pan and bake for 45-50 minutes. baking powder 6-7 ounces chocolate chips or dark chocolate bar chopped or unsweetened carob www. 4) Stir in the apple juice concentrate.can do gluten free 1/3 cup coconut. mixed with 2 Tbsp. alcohol free vanilla extract (Trader Joe’s has Alcohol Free FYI) 2 Tbsp. ripe bananas. cinnamon 1/2 tsp. do not cook 2/3 cup almond meal 1/4 teaspoon cardamom 1/4 tsp. 4. vanilla extract 1/4 cup coconut oil or olive oil. 7) Remove pie from oven and cover with aluminium foil for 10 minutes before removing from pan. finely shredded & unsweetened 3 large. slightly warm. fine grain sea salt 1 tsp.3. cinnamon 1/2 tsp. all-spice 1/2 tsp. applesauce. water until smooth Preparation: 1) Pre-heat oven to 350 degrees 2) Lightly oil a 9 inch pan with vegetable oil 3) Combine the flour. well mashed (about 1 1/2 cups) 1 tsp. baking powder and spice in a large mixing bowl.VegetarianFoodPlan. nutmeg 1 tsp. baking soda. ground cloves 1/4 tsp. baking powder 1 Tbsp.com 11 .
warmed until just melted 1 tsp. shredded coconut. 6) Add this to the flour mixture and stir until just combined. and baking powder. salt. 5) In a separate smaller bowl use a whisk to combine the maple syrup. and ginger.12 minutes or until the cookies are golden on top and bottom. 2) Line two baking sheets with parchment paper. 7) Drop onto prepared baking sheets. 5) Add the dry ingredients to the wet ingredients and stir until combined. Makes about 3 dozen bite-sized cookies. 6) Fold in the chocolate/carob. fine grain sea salt 1 cup rolled oats 2/3 cup chopped walnuts 1 cup shredded carrots 1/2 cup real maple syrup. baking powder. 3) In a large bowl combine the bananas. vanilla extract. and coconut oil. Carrot Ginger Oatmeal Cookie Recipe Ingredients: 1 cup whole wheat pastry flour 1 tsp. grated fresh ginger 1/4 cup wheat germ 1/2 cup raisins Preparation: 1) Preheat oven to 375F degrees. 3) In a large bowl whisk together the flour. cinnamon. 2) To make almond meal.com 12 . salt. 4) In another bowl whisk together the oats. onto a parchment lined baking sheet. racks in the top third. one level tablespoonful at a time.You can make your own almond meal by pulsing almonds in a food processor until it is the texture of sand . ground cloves. 4) Add the nuts and carrots.don't go too far or you'll end up with almond butter. coconut oil. baking powder Scant 1/2 tsp.Preparation: 1) Preheat oven to 350 degrees. 8) Bake for 12 . cardamom. 8) Bake in the top 1/3 of the oven for 10 . 7) Drop dollops of the dough. an inch apart. Set aside. each about 2 teaspoons in size. 5. leaving about 2 inches between each cookie.VegetarianFoodPlan.14 minutes or until turning brown on the bottom. almond meal. wheat germ. ©www. room temperature 1/2 cup unrefined (fragrant) coconut oil. raisins and oats.
Place racks in the top third. Let cool five minutes and transfer to a cooling rack.3 dozen cookies. 6. vanilla extract Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Preheat oven to 350F degrees. www. and salt.Makes about 2 1/2 dozen cookies. baking soda. In a medium mixing bowl combine the flour. Press down on each one gently with the back of a fork. just a stroke or two. It's a loose batter. maybe 11 minutes . olive oil.com 13 . go ahead and chill the batter for an hour or so before this step. Now drop by heaping tablespoonfuls onto parchment-lined baking sheets.VegetarianFoodPlan. Stir until combined. Bake for 10. baking soda 3/4 tsp. 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. or unbleached all-purpose flour 1 tsp.still a bit dusty looking. Let sit for five minutes. so if you're set on doing criss-crosses. maple syrup. spelt flour. 9) 10) Make 2 . 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 .but don't over bake or they will be dry. In a separate larger bowl combine the peanut butter. give one more quick stir. and vanilla.
com 14 . cacao powder 1 Tbsp. Dark Chocolaty Chocolate Pudding Make a rich and creamy vegan chocolate mousse from tofu! Garnish with fresh strawberries.7. red seedless grapes. 2) Pour the pudding into bowls and add your desired toppings. ©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. carob powder 3 Tbsp. or crumble some graham crackers on top.VegetarianFoodPlan. Ingredients: 1 cup raw cashews 3 Tbsp. a slice of apricot or whipped cream.
baking soda. baking soda 2 tsp. Mix until "just mixed. 4) Combine the carrots and the rest of the ingredients except for the walnuts to the flour mixture. Peter Rabbit Carrot Cake Ingredients: 2 cups spelt flour or whole wheat flour 2 tsp. salt 2 cup grated carrots 1 cup almond milk 1 1/2 cup applesauce 1 cup maple syrup. ground cinnamon 1/4 cup raisins 1 Y2 tsp. baking powder. cloves.8. and salt. 7) Bake for 40-50 min at 350F until a toothpick inserted into the middle of the cake comes out clean. 6) Transfer to a greased 13x9x2 pan. baking powder 1 1/2 tsp. I use a food processor instead of grating them by hand. allspice. allspice Y2 tsp.VegetarianFoodPlan. cinnamon. Grade B (vegan) or 1 cup honey (Vegetarian) 1/2 cup crushed walnuts (Optional) Preparation: 1) First. 3) Preheat the oven to 350F." 5) Mix in the walnuts. mix all dry ingredients together in a mixing bowl: flour.com 15 . 2) Grate the carrots. ground cloves 1 tsp. 8) Cool on a counter for 30 min and then frost with cream cheese frosting © www.
baking powder. and salt. almond milk.9. about 40-45 minutes. 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. 5) Add blueberries and use a spoon or spatula to ensure they are coated with the flour mixture. Stir well to combine. salt 1 cup (240 ml) blueberries Preparation: 1) Preheat oven to 350F. 9) Allow to cool before cutting and serving. baking soda (Non-aluminum) 1/2 tsp. 8) Bake until a knife inserted in the center comes out clean.com 16 . orange zest 1 Tbsp. and agave nectar. mash the bananas and add orange zest. 7) Spread the mixture evenly in the prepared pan. Blue Banana Bread Ingredients: 3 large over-ripe bananas 1 tsp.VegetarianFoodPlan. 6) Add the banana mixture and gently mix until just combined. combine the flour. baking powder 3/4 tsp. 3) In a large bowl. soda. orange juice. 4) In a separate bowl. © www.
This dough will be very slightly sticky. raisins and nuts and mix well into the dough. chopped 2 Tbsp. cloves 1/2 tsp. 5) Add in applesauce and egg substitute and beat well. 4) In a mixing bowl.com 17 . oil + 1 Tbsp of Almond Milk 1/3 . Super Yummy Low-Fat Whole Wheat Oatmeal Raisin Cookie Ingredients: 1/4 tsp. 6) Add in the flour mixture and beat on medium until a semi-stiff dough forms. 3) Sift the salt. remove from cookie tray and cool on a rack. of ground cinnamon 1/8 teaspoon nutmeg 1/4 tsp.10. cinnamon. of vanilla essence 1/4 cup raisins Preparation: 1) Preheat oven to 350F.VegetarianFoodPlan. 10) Bake in the center of oven for about 10-12 minutes. beat olive oil (and/or milk) together with the vegan sugar.1/2 cup of sugar 1/4 cup of unsweetened applesauce 3/4 tsp. 11) When it’s done. of baking soda 1/4 cup pecans. 12) Eat when nice a warm and chewy. www. Stir to blend together. add the vanilla essence. arrowroot flour (As substitute for 1 egg) 3/4 cup of whole wheat flour 3/4 cup of dry oats 2 Tbsp. baking soda into the flour and oatmeal in a bowl. 2) Prepare a cookie sheet either with non-stick spray or a parchment paper. 9) Flatten to about 3/4 and keep it thick. 8) Drop by tablespoonful about 3 to a row. 7) At this point. of salt (Optional) 1/2 tsp. olive oil or 1 Tbsp.
Leave to cool and enjoy! 5) 6) 7) 8) ©www. You may need to adjust wet/dry ingredients to achieve the correct texture. vanilla essence 1/2 cup carob powder 1 large. your better off slightly undercooking them and having a slightly soft middle. Don’t over cook. Low-fat Wheat-free Carob Brownies Ingredients: 1/3 cup brown rice flour 2/3 cup porridge oats 4 Tbsp. pure maple syrup Egg replacer equivalent of 2 eggs 1/2 tsp. Bake for 30-35 minutes.11. Use a hand blender to blend the oats into a powder/flour. Add all the other ingredients and mix well. tahini Preparation: 1) 2) 3) 4) Pre-heat oven to 350°. Line an 8x8-inch square baking pan with foil and lightly oil the bottom. The mixture should be sticky but not too wet. very ripe banana Pinch of salt 1/4 cup chopped walnuts 1/8 cup sultanas or raisins 1/2 Tbsp. Mash the banana in a large mixing bowl.VegetarianFoodPlan.com 18 .
VegetarianFoodPlan. ©www.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. agave nectar Pinch of salt Preparation: 1) 2) 3) 4) Remove the pits from dates. pecans. Roll into balls and lightly roll in shredded coconut. 13. Place all ingredients in a food processor.com 19 . almond butter 2 Tbsp. Hold back a little coconut for coating the macaroons. and process until only slightly chunky. sliced strawberries Preparation: 1) Process avocado.12. 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.
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. salt 1 Y2 Tbsp. 3) After ingredients are mixed. cacao nibs Preparation: 1) Place dates in food processor and mix until smooth. 2) Add walnuts. shredded 12 dates (Medjool are best) Y2-3/4 tsp. Speedy Raw Cookies Ingredients: 3/4 cup raw walnuts. mint. Once smooth. Makes approximately 15 cookies. raw coconut oil (It's best if it's very soft. 3) Shape into balls and enjoy! 15. cinnamon.com 20 . salt and coconut oil and mix it all up. 2) If you can't get the mixture to hold together. © www. cinnamon Y2 tsp. but not liquid) 2 Tbsp. add cacao nibs and blend just until nibs are well distributed. again until smooth. remove from food processor by tablespoon-sized blobs and flatten into cookie-ish rounds. add a few more raisins and a tablespoon of water.VegetarianFoodPlan. Raw "Chocolate Mint" Cookies Ingredients: 2 Y2 cups raw walnuts 2-3 fresh mint leaves. 4) Refrigerate before eating.
© www. Pour on top of crust and decorate with fresh. and fresh coconut butter (if using) until smooth.com 21 . blueberries. sliced Preparation: Crust 1) 2) Topping 1) 2) Blend the walnuts. fresh coconut butter (Optional) For Garnish: fresh strawberries. sliced strawberries. honey.VegetarianFoodPlan. Spoon into a serving dish and pack down well. 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. Blend the almonds and honey until finely chopped.16.
cinnamon Water Preparation: 1) Blend all the ingredients until smooth. Process until everything is well mixed. process dates until smooth (or as close to smooth as you can get). Add the "pecan butter. Sort of "knead" in the chopped pecans until they're well distributed. raw cacao powder 1/4 tsp. Remove from food processor and place the mixture in a medium-sized bowl or onto the counter.com 22 . Press the pecan mix into a 9x9 or 8x8 inch glass pan. salt. ©www. pitted 1 1/2 cup shredded. chopped Preparation: 1) 2) 3) 4) 5) 6) 7) In food processor.VegetarianFoodPlan. Raw Pecan Pie Tart Ingredients: 2 cups pecans. dried coconut 1/2 tsp. and cinnamon. 18. cinnamon 1/2 cup pecans.17. Store covered in the fridge until ready to eat. Raw Chocolate Pudding Ingredients: Meat of 2 coconuts or coconut butter 10 cashews 6 dates 4 Tbsp. made into a smooth "pecan butter" (Your food processor can do this) 30 medjool dates. salt 1 tsp." coconut.
com 23 .VegetarianFoodPlan. 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. ©www. 2) When all ingredients are finely processed. sea salt. soaked overnight 2 cups raisins Y2 cup orange peel 2 medium oranges. Orange Almond Cookies Ingredients: 4 cups raw almonds.19. peeled and seeded) 1 banana 1-2 tsp. raisins. whole and peeled 2 apples. orange peel. 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. oranges. cored Preparation: 1) Blend the almonds.
sunflower seeds. * You can eat by itself or in a lettuce leaf.VegetarianFoodPlan. Raw Scramble Ingredients: 1 cup almonds (Soaked overnight in water) 1/2 cup sunflower seeds 1/4 salt Y2 cup of water 2 Tbsp. chopped Dash of cayenne 1/4 tsp.BREAKFAST RECIPES 1.do not heat oats. green onions 1/4 cup cilantro Y2 cup tomatoes. salt and water.com 24 . 4) Place in water the night before and then prepare yoru breakfast the following morning as if they are cooked. 2) Pour into bowl and fold in chopped tomatoes. This keeps the fiber structure intact and helps the digestive system. cilantro. Oatmeal Ingredients: 3 cups water 2 cups old fashioned oatmeal 1/2 cup raisins Preparation: 1) Bring water to a boil and add oatmeal. cumin Lettuce leaf – Romaine/Collard Green Preparation: 1) In a food processor combine and blend almonds. ©www. Remove from heat and let cool. The leaf will give the dish more crunch and texture. 2. 2) Reduce heat and simmer for 5-10 minutes or until oats have reach your desired texture. 3) Optional. and green onions.
agave nectar and Stevia. To dry granola: 1) Take the chunky mixture and drop it on dehydrator trays. of alcohol free vanilla 1 tsp. 4) If you don’t have a dehydrator. ©www. 5) Continue to add sweetener to taste. just place it on the tray in small chunky pieces. or until ingredients are slightly mixed but still chunky. 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. 4) Add raspberries. Stevia or honey. cinnamon.VegetarianFoodPlan. 2) Add raisins. and essential fiber. place in the oven on the lowest temperature possible and leave the oven open a crack or on the lowest setting until dry or about 24 hours. Good For You Granola Ingredients: 4 cups of soaked sunflower seeds 1 cup of soaked flax seeds 2/3 cups of raisins 1 tsp. and blend once more about 10-15 seconds. If you would like it sweeter. 2) You don’t need to smooth it out. minerals. you can add more agave. turn it no higher than 105 degrees so not to destroy the vitamins. 3) Process all ingredients except raspberries for 10-15 seconds. alcohol free vanilla.com 25 .3. of salt 2 Tbsp. 3) If your dehydrator has a heating gauge. of cinnamon 2/3 cup shredded coconut (Unsweetened) 1 tsp. salt.
rolled wheat 8 oz. agave nectar. rolled oats 8 oz. vanilla and water. Cover and blend on high until rice is pulverized.4.VegetarianFoodPlan.com 26 . Store in a covered container in the refrigerator. agave nectar 32 oz. Fold in ingredients with a large spoon to mix. vanilla Preparation: 1) 2) 3) 4) In a blender place rice. Store in an air-tight container. Refrigerate if you have the space. chopped sesame seeds 1 oz. chopped dried apples 1/2 cup shredded coconut 5 oz. Rice Milk Recipe Ingredients: 1 cup cooked brown rice 1 oz. chopped walnuts 5 oz. rolled rye Preparation: 1) 2) 3) 4) 5) Combine all ingredients in a large wide bowl. Muesli Recipe Ingredients: 1 oz. 5. raisins 8 oz. Eat with fresh fruit and non-dairy milk. ©www. Shake well before using. water 1 tsp.
agave nectar 32 oz. * 1 serving is approximately 1 cup.com 27 . 2) Cover and blend on high until cashews are pulverized and there are not chunks of cashew. Cashew Milk Recipe Ingredients: 1/2 cup raw cashew pieces 3 Tbsp. 3) Cashew milk will last about 5 days covered in the refrigerator.6. 4) Shake well before using. ©www.VegetarianFoodPlan. vanilla Dash of salt to bring out the flavors Preparation: 1) Place cashews. water 1 tsp. vanilla and water in high powered blender. agave nectar. only creamy.
7. Sweet Tofu Rice Pudding Ingredients: 1 cup organic brown rice, short or long 1 1/2 cups water 1 Tbsp. coconut oil 1 tsp. salt 1 cup chopped fresh/ frozen blueberries 1 1/2 cup So Delicious Coconut yogurt 1/4 cup agave nectar 1 cup tofu, firm, cut into cubes 3 Tbsp. pecans 1 tsp. cinnamon 1/4 teaspoon nutmeg 1/2 tsp. vanilla extract Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Place rice, coconut oil, slat and water in pan and bring to a boil. Lower the heat and simmer rice for 30 minutes, or until rice is soft. Make sure the rice does not dry out and burn. Fold in the tofu with 1/3 cup of coconut yogurt and cover lid. Allow to cook on medium heat for 5 minutes. Add the vanilla extract, cinnamon, cashews and agave or maple syrup. Cover with lid and allow to sit for ten minutes. Serve warm in bowl and top with fresh blueberries or fruit of your choice.
8. Apple Cinnamon Quinoa Ingredients: 1/2 cup quinoa, rinsed thoroughly, uncooked 1-1/2 cups unsweetened Almond milk 2 Tbsp. raisins 1 apple, cored and chopped 1 tsp. ground cinnamon 1-2 tsp. lemon juice 1/4 tsp. vanilla extract Preparation: 1) To thoroughly rinse quinoa, cover it with water in a mixing bowl, then rub it between the palms of your hands. Pour off the cloudy liquid through a strainer and then repeat the process two or three more times, until the rinse liquid remains clear. In a medium-sized saucepan, combine the rinsed and drained quinoa with almond milk. Bring to a slow simmer, then cover and cook for about 15 minutes until the quinoa is tender. In the blender place apple, raisins, cinnamon, vanilla extract, and lemon juice and puree. Put it in pot with quinoa and let it simmer for 5-15 minutes. Serve warm or chilled.
2) 3) 4) 5) 6)
Makes about 3 cups.
9. Quickie Breakfast Ingredients: 2 to 3 medium dried figs 1/4 cup raisins 1 medium apple 1 cup quick rolled oats 3 cups vanilla almond milk 1/4 tsp. cinnamon Dash of nutmeg Preparation: 1) 2) 3) 4) In a food processor, chop the apricot halves, figs, and raisins. Cut and core the apple and then add it to the dried fruit in the food processor. Chop fine. Transfer the fruit mixture to a medium-sized saucepan and add the remaining ingredients. 5) Simmer slowly, stirring occasionally, for about 5 minutes, or until thickened. Makes 4 servings.
10. Veggie Tofu Scramble Ingredients: 1/2 cup chopped celery 1/2 cup minced onion 1/2 cup chopped bell pepper 1 cup zucchini 1 cup chopped kale 1 1/2 tsp. chilli powder 1 tsp. cumin 16 oz. low-fat tofu, drained and crumbled 1/2 Tbsp. Himalayan salt 1/2 cup vegetable broth 1/4 tsp. pepper Preparation: 1) Heat 1/4 cup of vegetable broth, celery, onion, bell pepper, and zucchini in a skillet over medium-high heat. 2) Cook until softened. Add the remaining vegetable broth, kale, and spices. 3) Cover the pan and cook until the kale is wilted. 4) Add the crumbled tofu. Cook until firm and lightly browned. 5) Add the salt, pepper. 11. Couscous Breakfast Ingredients: 2 cups hot Almond milk 2 cups dry couscous 1/3 cup raisins, soaked in water and drained 1/3 cup dried apricots 6 pecans, raw honey, to taste (Or use agave nectar) Preparation: 1) Bring the almond milk to a boil on the stove. 2) Add the couscous to the hot almond milk and let stand 5 minutes. 3) Stir in raisins, pecans, and honey/agave nectar to taste. * A serving size is 1/3-1/2 cup cooked.
mash it all up until there are no big chunks. Sauté until the pieces are brown and crispy. tamari/soy sauce. turmeric 2 tsp. Cut it into pieces and put it into a small mixing bowl. nutritional yeast Y2 tsp. diced Y2 onion. firm tofu (Non-gmo. Add the nutritional yeast. cayenne and pepper.VegetarianFoodPlan. With a fork. Add the tofu mixture and stir-fry until the tofu is heated through. diced 1 Tbsp. low sodium tamari or nama shoyu sauce. cayenne pepper 1/8 tsp. organic) 1 medium tomato 2 Tbsp. Hearty Tofu Scramble Ingredients: l lb. Rapeseed oil (or other mild-flavored oil) Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Drain the tofu. ©www. In a frying pan. Add the vegetables and stir-fry until they are tender. turmeric.com 32 .12.more if preferable 1/8 tsp. heat the canola oil and add the Fakin’ Bacon. Makes 4 servings. black pepper Y2 bell pepper.
nama shoyu and 1/4 cup water 1 package of whole wheat tortillas Preparation: 1) In a nonstick pan. 6) Serve as is or with extra salsa. 4) Stir in salsa and simmer for 5 minutes more. diced small 1/4 cup salsa 1/4 cup vegetable broth or 1 Tbsp. chopped 1/2 tsp. chopped 1/2 yellow pepper. Breakfast Black Eyed Peas Ingredients: 1/2 large red onion. garlic.13. 5) Warm tortillas and roll up some of the black-eyed peas mixture into each one. minced garlic 1 can black-eyed peas. and peppers in vegetable broth until soft. tomatoes. ©www. chopped 1 tsp. 2) Stir in black-eyed peas and cook on medium heat until vegetables are cooked through.com 33 .VegetarianFoodPlan. hot pepper (Jalepeno) 1 large green pepper. 3) Stir occasionally to keep from burning. saute the onion. drained 2-3 Roma tomatoes.
crushed 3 Tbsp. Saute until fully incorporated into tofu mixture and warmed thoroughly.VegetarianFoodPlan. nama shoyu or tamari (Adds salty flavor) Dash of cayenne. Spoon the scrambled tofu/squash mixture in a line down the center of the tortilla. cumin.14. and water. and spices. Add crumbled tofu. Sprinkle with nutritional yeast. Enjoy!! Makes 1 serving.com 34 . Warm the tortillas. paprika. or you can serve it on the top. South Western Breakfast Burrito Ingredients: 1-2 low carb tortillas 1/3. Roll it up like a burrito.1/2 cup firm tofu. ©www. Add spaghetti squash salad. 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. Add salsa. turmeric 1 clove fresh garlic. tamari . Saute until lightly browned. crumbled 1 Tbsp.
©www. 4) Cover each tortilla with the black beans. Makes 2 servings.com 35 . 6) Top the salsa with the scrambled egg whites or scrambled tofu. 5) Top the beans with salsa that you've either warmed upon the stove top. tomatoes. or top the beans with the salsa and place the plates in a microwave oven and heat for 1 to 2 minutes on high. diced 3 Tbsp.15. Huevos Rancheros Ingredients: 6 egg whites OR enough scrambled tofu mix to serve two 1 15oz. onions. vegan cheese 4 Tbsp. can of black beans 2 fat free/low fat flour tortillas 1 cup of salsa Diced green chillies 2 Tbsp.VegetarianFoodPlan. 3) Take the warmed tortillas and place each one flat on a separate plate. diced Preparation: 1) Warm the beans and separately scramble the egg whites or tofu mix in a non stick pan. spreading out the beans to cover the whole tortilla. 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).
3) You can store leftovers in the refrigerator. 2) When ready to cook. cinnamon. nutmeg.16.VegetarianFoodPlan. and raisins and almond milk. 4) Warm up when you want. Or make one serving by boiling 1/4 cup of cereal.com 36 . ©www. measure 2 cups of cereal to 5 cups of water. 5) Add chopped apple. bringing it to boil. 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.
strain water off grains. 5) Remove from heat and let stand covered for 5 minutes. 6) This is also really good with dried apricots or with fresh chopped apples.VegetarianFoodPlan. 2) In the AM.17.com 37 . 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. put grains and cinnamon in a large bowl or pot. the soy milk and 3 cups water and bring to a simmer on the stove. Makes 3-4 servings. 3) Add the dried fruit. ©www. add water 1 inch above grains. 4) Reduce to a bare simmer and stir occasionally for 10 minutes or so. cover and let set overnight. Winter Grain Cereal Ingredients: 2/3 cups steel cut oats 1/3 cup pearl barley 2 Tbsp.
as it reduces the amount of Pam you need to fry them. Fry in a non-stick pan sprayed with Pam. Serve with fat free maple syrup. Try to use a cover to steam the pancakes as much as fry them. 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.VegetarianFoodPlan.com 38 . jam or jelly. vanilla Dash of salt 2 tsp. or they will tend to stick. ©www. fat substitute (Sunsweet Lighter Bake) 1 to 2 cups Almond milk 1 cup blueberries Powdered cinnamon for topping while cooking Preparation: 1) 2) 3) 4) 5) 6) Just put all the ingredients in a food processor. Be sure to add more soy milk or water to keep the batter from getting too thick as it sits.18. except for the Cinnamon and blueberries. Reduce the heat as you do subsequent batches.
nut.VegetarianFoodPlan. cinnamon. blackstrap molasses or raw honey Currants or raisins to taste Preparation: 1) 2) 3) 4) Rinse the grains. Add the oats and fruit and simmer for another 15 minutes. Boil and then simmer the quinoa in water and mollasses for ten minutes. ©www. 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.com 39 .19. Makes 1 large serving OR 2 small servings. or yeast. Variations – try adding vanilla.
sunflower seeds. combine grapeseed oil. wetting your hands with water to help pat the dough down evenly. pumpkin seeds. Press the dough into the baking dish.VegetarianFoodPlan. 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. combine almond flour. agave and vanilla. Grease an 8x8 baking dish with grapeseed oil. ©www. Makes 12-16 bars. Stir dry ingredients into wet.20. 8) Serve. salt and baking soda. 7) Bake at 350° for 20 minutes. In a large bowl.com 40 . almond slivers and raisins. Mix in coconut. 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.
cut into 1/4 “ slices 1 medium orange bell pepper.com 41 . flat-leaf parsley 1 Tbsp. raw Dressing: 2 Tbsp. julienned 1 medium yellow squash or zucchini. cut into 1/4 “ slices in a diagonal 1 large hothouse cucumber. vinegar Salt and pepper Dash of honey to balance out the flavour Preparation: 1) Combine all dressing ingredients in a food processor or blender and blend until smooth.LUNCH RECIPES 1. julienned 1 medium jicama. cut into 1/4 “ slices 1 medium red bell pepper. fresh tarragon. ©www. chopped optional 3 Tbsp. 2) Add a little water or more vinegar if necessary to thin. 3) Place all vegetables in bowel and toss with salad dressing. flaxseed oil 2 large ripe avocados 1 cup non-fat plain yogurt 1 medium shallot 2 Tbsp.VegetarianFoodPlan. julienned 1/3 cup sunflower seeds. Rainbow Salad Ingredients: 1 medium red onion 1 medium green bell pepper. cut into 1/4 “ slices 2 medium Belgian endive.
and canola oil. Tofu Apple Spring Rolls The Wonders of Rice Paper: Rice paper wrappers are a fantastic alternative to bread for the gluten-intolerant. Look for them in packages at Asian markets. some Napa cabbage. 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. and cayenne. mirin (Sweet Japanese cooking wine) 1 Tbsp. canola oil 2 garlic cloves. the mirin. freshly squeezed orange juice 1 Tbsp. folding in the sides along the way. Place the slices in an 8×8-inch baking dish and pour the marinade over the top. Cut the tofu into three slices lengthwise. Press the tofu for 30 minutes. making nine equal slices. and scallions in a mound just below the center of the wrapper. Let the tofu sit for 30 minutes. soy sauce 1 Tbsp. Set aside to cool. or until softened. then turn the slices over and let sit for another 30 minutes. If packing for later. Preheat the oven to 375°F. Put another plate on top and weigh it down with something heavy.2. Stir in the garlic. ginger. 4) 5) 6) 7) ©www. until it is golden brown and the marinade is absorbed. 2 sprigs of cilantro. minced 1 Tbsp. Dip one of the wrappers in a wide bowl filled with warm water for 15 seconds.com 42 . Transfer to a dry work surface and pat dry. cover the rolls with a damp paper towel and some plastic wrap to keep them from drying out. sliced 9 large leaf or butterhead lettuce leaves. Arrange a slice of tofu along with some apple slices. Make a marinade by whisking together 3 tablespoons of the orange juice. Toss the apple slices with the remaining tablespoon of orange juice to keep them from browning. Bake the tofu and marinade for 40 minutes.VegetarianFoodPlan. Peel. then turn the tofu block on its side and cut into thirds again. 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. and thinly slice the Granny Smith apple. core. soy sauce. Ingredients: 1 pound firm tofu 4 Tbsp. Serve or pack each roll wrapped in a lettuce leaf (this will keep the spring roll from sticking to the plate). Roll up the rice paper to form a tight bundle.
VegetarianFoodPlan. 2) Arrange the cut tomatoes on a large (10×16-inch) baking sheet. red pepper flakes (Optional) 2 cups fresh whole basil leaves (one 2 oz. and 1 cup water (you may need to add an extra cup if the tomatoes are on the dry side). Drizzle the tomatoes with 1/4 cup olive oil and sprinkle with salt. 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. cut in half lengthwise (About 35) 1/4 cup plus 1 Tbsp. they should fill the pan completely. 3) Warm the rest of the olive oil in a large saucepan over medium heat. thyme.3. with crackers or chunks of store-bought artisan-style bread. sea salt 1/2 a medium onion. dried thyme Preparation: 1) Preheat the oven to 400°F. Place in oven and roast the tomatoes for 50 minutes. Roasted Tomato Basil Soup Ingredients: 6–6 1/2 pounds plum tomatoes. depending on the strength of your blender). Add the onion and sauté until soft and slightly golden. chopped 1 large garlic clove.com 43 . Carefully pour in all the tomatoes and their juices. Remove pan from the oven and set aside. Simmer for 15 minutes. then arrange them cut side up. Remove from heat and allow to cool slightly. about 10 minutes. extra virgin olive oil 1 Tbsp. Add the basil. bag) 1/2 tsp. Toss with your hands until the tomatoes are evenly coated with oil. 5) Serve piping hot. Add garlic and pepper flakes and sauté for one more minute. minced 1 tsp. 4) Blend the soup in batches in the blender. ©www.
beef-style texturized vegan protein (TVP) 1 (6-ounce) can salt-free tomato paste 1 tsp. or crimson are all fine here. minced 1 tsp. chopped 1 garlic clove. dried oregano A pinch of cayenne 1/2 cup uncooked lentils (Black. pinto beans. or until the garlic is soft and the spices are fragrant. and cayenne and sauté. 5) When the chili is done. ©www. dried thyme 1/2 tsp. until the beans are tender. stirring constantly. add the onion and bell pepper and sauté until the onion is translucent and soft. stir in the salt and pepper to taste and serve hot. When the oil is hot. give the chilli a stir or two during the day to ensure even cooking. 4) Cover the slow cooker and cook on high for 5 hours or on low for 8 hours. then cover with a generous amount of water. paprika. finely chopped 1/2 a green or red bell pepper. TVP. and navy beans in a mixing bowl. Add the garlic. If you are around.com 44 . dried sage 1 tsp. Drain the dry beans and add them to the slow cooker along with the lentils. paprika 1/2 tsp. brown. oregano. about 5 minutes. ground cumin 1 1/2 tsp.4.5 to 3 quarts) slow cooker. extra virgin olive oil 1 onion.VegetarianFoodPlan. Chili Con "Carne" Ingredients: 1/2 cup dried black beans 1/2 cup dried pinto beans 1/2 cup dried navy beans 1 Tbsp. cumin. Add 5 cups of boiling water and stir until everything is combined and there are no lumps of tomato paste. 2) Heat the olive oil in a skillet over medium-high heat. thyme. 3) Scrape the onion and spice mixture into the insert of a medium-size (2. sage. Rinse and drain the beans. just not red) 1 cup dried. sea salt (Or to taste) Freshly ground black pepper Preparation: 1) Combine the black beans. and tomato paste. for another 2 minutes. Let the beans soak for several hours or overnight.
©www.5. until just tender. 2) Lightly steam the broccoli. diced 1 -2 tomatoes. chopped small 1 12 ounce can water-packed artichoke hearts. can green beans.com 45 . diced 1 red or yellow bell pepper. 3) In a large bowl. 4) Allow to marinate in the refrigerator at least one hour before serving. diced 1/3 cup sliced black olives 2 Tbsp. diced 1 12 oz. broccoli and remaining ingredients and season to taste with salt and pepper. toss together the pasta. Italian Pasta Salad Ingredients: 1 1/2 cups bowtie or corkscrew pasta 1 cup broccoli. Drain and allow to cool. drained and chopped 1 purple onion. chopped fresh basil 1 cup fat-free vegan Italian salad dressing Sea salt and pepper to taste Preparation: 1) Cook the pasta according to package directions in salted water. Toss again before serving.VegetarianFoodPlan.
curry powder 1/2 tsp.com 46 . for 1 hour. 2) Stir in the carrots. water. uncovered. salt 1 bay leaf 2 large carrots. covered.6. chopped Preparation: 1) In a large saucepan. ©www.VegetarianFoodPlan. Reheat before serving. Simmer. or until the soup reaches desired thickness. Remove bay leaf. for an additional 45 minutes. chopped 2 stalks celery. onion and spices. green split peas. pepper 1/2 tsp. 3) Puree in a blender or food processor. dried 10 cups water 1 onion. potatoes and celery. garlic powder 1 tsp. chopped 1 tsp. dried oregano 1 tsp. Simmer. combine the split peas. chopped 3 medium potatoes. Curried Split Pea and Potato Soup Ingredients: 16 oz. stirring occasionally.
Add remaining ingredients and mix well. prepared mustard 1 Y2 tsp. chopped finely 1 small carrot. or as a side salad. chopped fresh parsley 2 stalks celery. to taste Add dill to taste Preparation: 1) 2) 3) In a large bowl. served on crackers. garlic powder Black pepper.com 47 . you may wish to finely cube the tofu). finely shredded 3 Tbsp. The resulting savory treat is wonderful as a sandwich spread. sea salt 1 Y2 tsp. onion granules 1/4 tsp. finely chopped 1 tsp. ©www. pickle relish 1 Y2 Tbsp. mash tofu with a fork or potato masher (alternatively.6. Raw Eggless Egg Salad Ingredients: 1 Y2 pounds tofu. turmeric 4 tsp. firm Y2 cup eggless mayonnaise (Nasoya Nayonnaise is my favorite!) 2 red bell peppers.VegetarianFoodPlan. chopped finely 4 scallions (White and green parts).
dried oregano 2 Tbsp. adding water or tomato juice as needed if too much liquid evaporates. Tres Bean Chilli Ingredients: 1 orange bell pepper. This is to replace the oil that is often used for sautéing.8. oregano. Add a little water as needed. ground coriander 1 tsp. chili powder 3 medium tomatoes.VegetarianFoodPlan. and cumin. water for sautéing 1/4 tsp. and cook. 2) Add the bell peppers. chili powder. drained (Or 1-1/2 cups frozen corn. the canned corn. ground cumin 1 tsp. drained and rinsed 1 can pinto beans. for 5 minutes. onion. coriander. seeded and cut into 1/2-squares 1 yellow bell pepper. seeded and cut into 1/2-squares 1 yellow onion. 6) Serve in shallow bowls.com 48 . and bring to a boil. cayenne pepper 1 tsp. seeded and cut into 1/2-squares 1 red bell pepper. stirring. cayenne. and stir in the cilantro or parsley. to taste Water or tomato juice as needed 1/2 cup chopped fresh cilantro leaves or fresh parsley (Optional) Squeeze lime juice to taste (Optional) Preparation: 1) Heat up the few tablespoons of water in a heavy 4-quart saucepan over medium heat. 4) Lower the heat and simmer for 30 minutes. and all the beans. ©www. drained and rinsed 1 can black beans. 5) Season with salt and black pepper. 3) Stir in the tomatoes. coarsely chopped 2-3 cloves garlic. garlic. thawed) Salt and freshly ground pepper. finely chopped 3-4 Tbsp. peeled and chopped (Or one 16-ounce can diced tomatoes) 1 can kidney beans. drained and rinsed 1 can corn.
3) Add water if needed. 2) Add chili powder. Mexican Bean Spread Ingredients: 1/2 oz.VegetarianFoodPlan. and liquid smoke flavor. Transfer them to a food processor. Process until almost smooth. diced green chillies 1 tsp. sea salt 1/4 tsp. liquid smoke flavouring Preparation: 1) In a medium-small wide bowl. or flax crackers.9. raw pumpkin seeds 16 oz. you will need 2 15 oz. or omit both. cans. chili powder 1/4 tsp. 4) Serve with raw veggies or baked tortilla chips. ©www. cooked pinto beans 4 oz. weigh pumpkin seeds. * You can use pine nuts instead of pumpkin seeds. pinto beans.com 49 . and green chilies. rinsed and drained. salt. * If you want to use canned beans.
3) Add juice of one large pink grapefruit. 4) Stir well keep covered in the fridge 4-6 hours or more. Raw Vegan Ceviche Ingredients: 1 cup corn (Do not cut it up. each salt. by hand or with the food processor.com 50 . The pieces should be about the size of a corn kernel.VegetarianFoodPlan. 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. cumin and paprika. 2) Put all chopped veggies in a large bowl and add: 1/2 tsp. black pepper.10. in to very small pieces.
VegetarianFoodPlan. gently turning every two hours or so until they start to get crispy on the outside. Makes about 15 balls. nutritional yeast (Optional) 1/2 tsp. chopped about a cup 1/2 cup celery leaf (Or parsley/cilantro) 1 Roma tomato 1/2 cup olives 1 Tbsp.11. ©www. 2) Mix well and form 1/4 cup balls. dry dill 1 tsp. 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.com 51 . salt 1 Tbsp. cumin 1 tsp. 3) Dehydrate at 145F. sesame seeds 1/2 cup corn kernels (Fresh/frozen) 1 large clove of garlic 1 small onion.
Roll it up and the spinach leaf.VegetarianFoodPlan. Raw Lettuce Wraps Ingredients: 1/2 cup hemp seed 1/2 cup lemon juice 1 1/2 Tbsp. chopped ginger 1/4 cup green onions sliced 1/2Tbsp.redchilli1Tbsp. 3) 4) 5) ©www. and a few leafs of cilantro and. (You may add water if it needs to be thinner) In a bowl. The best and easiest way is to do this with you hands or a large wooden spoon. a few sticks of carrot. Place the collard leaf on a cutting board with the underside facing up. Then you put some of the cabbage mix on the leaf. Add some hemp seeds. ginger. red chili. and soy sauce. Do this for all the other spinach leafs until the ingredients are gone.nam ashoyusauce 1 cup raw almond butter 1/2 head Savoy cabbage. puree the honey. basil. shredded 6 large collard green leaves or for a more mild flavor. mix the almond butter dressing with the cabbage.com 52 . Cut the Mango lenthwise into strips. a few pieces of mango. You should get a rather thick consistency. 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. Add the almond butter and blend at low speed to combine. lemon juice. about 1/4 inch (1 cm) thick. In a blender.12. you might need to stick a cocktail stick in it to hold.
garam masala 1/2 tsp. miso paste. fenugreek powder 1/4 tsp. tarragon leaf 1 tsp.com 53 . navy beans 1/2 large onion 4 medium carrots.VegetarianFoodPlan. garlic powder 1 tsp. 3) Simmer for 10 minutes. Simple Carrot-Bean Soup Ingredients: 3 cups water 1 Tbsp. coriander 2 Tbsp.13. cumin seed Salt to taste 1/2 tsp. frozen veggies. crushed red pepper 1 tsp. onion. 2) Add beans. unpasteurized miso paste 1 can or 15 oz. and carrots into a pot. olive oil Preparation: 1) Put water. chopped 1-1/2 cups frozen peas/carrots/corn (Any or all) 1 tsp. spices. and oil. Simmer for 5 minutes. ©www.
diced 2 cups zucchini.com 54 . diced 1 cup green 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.14. quartered lengthwise and sliced 1 can or 15 oz. olive oil 2 Tbsp. sea salt 1 tsp. ground coriander Dash of cinnamon 3 tsp. chickpeas. ground black pepper 3 cups sweet potato. deseeded and diced 1 cup red bell pepper. curry powder 2 tsp. Curried Vegetable and Chickpea Stew Ingredients: 2 cups onion. ©www. minced in garlic press 2 tsp.VegetarianFoodPlan. garlic. ground cumin 1 tsp.
Combine mayonnaise and mustard. each) chickpeas or garbanzo beans. set aside. curry and pepper. Makes 6 servings.VegetarianFoodPlan. curry powder Tomato sliced 1/2 tsp.15. wheat germ and parsley. 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. Dijon mustard 6 sesame seed hamburger buns. ©www. spread over cut sides of buns. Add the eggs. Place on a baking sheet coated with cooking spray. split or whole romaine lettuce leaves 6 lettuce leaves Preparation: 1) 2) 3) 4) 5) 6) 7) 8) In a small bowl. Serve patties on buns with lettuce and tomato or wrap in lettuce leaf and reserved onion mixture. Chickpea Burgers Ingredients: 1 large red onion. cover and process until smooth. combine the chickpeas. walnuts.com 55 . In a food processor. thinly sliced 1/4 cup fat-free red wine vinaigrette 2 cans (15 oz. Bake at 375° for 10-15 minutes or until firm. pepper 1/3 cup vegan mayonnaise 2 tsp. Shape into six patties. combine onion and vinaigrette. cover and pulse until blended.
16. all spice Dash of cinnamon (Optional) Salt and pepper Preparation: 1) Preheat the oven to 350 degrees Fahrenheit. or until tender. 5) Divide the juice. 4) Scoop out the seeds. Acorn Squash with Pineapple Ingredients: 2 medium acorn. oil. 2) Place the whole squash on a baking sheet lined with parchment paper or foil and roast for 40-45 minutes. all spice.com 56 . allow to cool for 10 minutes.VegetarianFoodPlan. extra virgin olive oil 1/4 tsp. and pepper among the halves and use a fork to fluff and incorporate mixture into squash. salt. or delicate squash 1/3 cup pineapple juice 1 Tbsp. 3) Remove from the oven. reserve them to roast if you’d like. 6) E n j o y ! ©www. then cut in half horizontally. butternut.
©www. Black Bean Fajitas Ingredients: 1/2 cup each julienned sweet yellow pepper and red pepper 1 cup red onions julienned 1 can (15 oz.) black beans. cover and cook 1 minute longer or until heated through. Fold in half. Makes 4 servings. warmed or lettuce leaf for wrap 1 medium tomato. rinsed and drained 4 low carb tortillas (6 inches). cheese and sour cream.VegetarianFoodPlan. Spoon 1/2 cupful down the center of each tortilla. salsa. top with tomato.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. Add beans.com 57 .
Raw Creamed Spinach Soup Ingredients: Y2 head spinach leaves Y2 cucumber.VegetarianFoodPlan. lemon juice 1 Tbsp. salt Y2 tsp. freshly cracked pepper Dash chili powder 1 Tbsp. cold pressed olive oil Preparation: 1) Blend all ingredients until smooth. peeled 1/4 cup water 1 avocado 1 clove garlic 1 cup tomato 1 Tbsp.18. unpasteurized barley miso Y2 tsp.com 58 . ©www.
and turmeric and sauté until the onion is transparent. Add ginger root. Add chiles.com 59 . diced and crushed 2 cloves garlic. fresh coriander 1 tsp. Simmer over low heat for about 25 minutes. chopped 2 Tbsp. salt Preparation: 1) 2) 3) 4) 5) 6) 7) Heat oil in skillet. Makes 4 servings. turmeric 1 tsp. masala. and cayenne. tomatoes and coriander. cumin. ©www. ginger root.VegetarianFoodPlan. cored and diced 2 cups of spinach 1 cup tomatoes. minced 1 medium onion. Add garlic. Add salt just before serving.19. red lentils (dry) 1 tsp. Add washed lentils and cover mixture with water. cayenne pepper 3 Anaheim chiles roasted. cumin powder 1/2 tsp. onion. spinach. Kick-it-up Spicy Curry Lentils Ingredients: 12 oz. seeded. diced 1 tsp. garam masala 1/2 tsp.
3) Can have as a side dish or on vegetables or salad. ©www.VegetarianFoodPlan. finely minced 1-2 Tbsp. chopped 1/2 small onion. 2) Add remaining ingredients and mix well.com 60 . kelp flakes (Gives it a fishy flavor) Vegan mayonaise Salt and pepper to taste Preparation: 1) Mash the garbanzo beans.20. Mock Tuna Salad Ingredients: 1 cup garbanzo beans (Canned or pre-cooked) 1 stalk celery.
VegetarianFoodPlan. dried oregano 1/2 tsp. zest and juice 2 Tbsp. oil. cooked 1 3/4 cup or 15 oz. ©www. 2) Dice the onion. cucumber. black beans. 5) Stir and serve chilled. Zesty 3 Bean Salad Ingredients: 1 3/4 cup or 15 oz. garbanzo beans. thawed 1 large orange. salt and pepper in a large bowl. roasted bell peppers 1 clove minced garlic 1/3 cup flat leaf parsley. and roasted bell peppers and add to the bowel. cooked 1 pound green peas. 4) Drain and rinse the beans and add along with the peas. cooked 1 3/4 cup or 15 oz. roughly chopped 3 Tbsp. rough chop the parsley. * You can use other beans and it will be very tasty. balsamic vinegar 1 Tbsp. agave nectar or honey 1/2 tsp. vinegar. dried basil Salt and pepper Preparation: 1) Whisk together the orange zest and juice. mustard. diced 1 medium hothouse cucumber 15 oz.21. 3) Mince the garlic. pinto beans. extra virgin olive oil 1 medium red onion. and add to the salad. Dijon mustard 2 Tbsp.com 61 .
Make sure there’s enough water. 6) Add salt and pepper to taste. diced 2 or 3 garlic cloves. 1 hour or longer. low in calories and fat. 7) Can make creamy by blending in food processor. diced 1 tsp.com 62 . packed with protein. diced 2 celery stalks. black pepper Salt and pepper. and freezes well. Cover loosely and cook until peas are tender. dried marjoram 1 tsp. Check occasionally to make sure water has not completely evaporated. ©www. and bring to a simmer. checking for any impurities. Makes 4 to 6 servings. Ingredients: 2 cups green split peas. pressed or minced 2 carrots. to taste Preparation: 1) 2) 3) 4) Rinse split peas. and serve hot. Split Pea Soup This wonderful soup is filling. 5) The resulting soup should be thick and creamy. A crock pot works very well for making this soup and cook for 6-8 hours.VegetarianFoodPlan. dry uncooked 6 to 7 cups water or vegetable stock 1 medium-size yellow onion. with the split peas quite broken down and mushy. Heat should be low-medium.22. brimming with fiber. Place all ingredients except salt and pepper in a soup pot. dried basil 1/2 tsp. dried parsley 1/4 tsp. such as stones or residue. ground mustard 1/4 tsp.
©www. green onion thinly sliced 1/2” ginger. and cook for 1 minute. and stir to coat. soy sauce.VegetarianFoodPlan. Squeeze lime juice and sprinkle green onion over tofu before serving. firm tofu Preparation 1) 2) 3) : Heat oil in a wok or frying pan over medium heat. Garlic Ginger Tofu Ingredients: 3 Tbsp. Cover. Stir in garlic and ginger. Add tofu to the pan with soy sauce. minced or in garlic press 2 Tbsp.com 63 . minced maybe you can use garlic press 1 lime 1 Tbsp. and continue cooking for 20 to 30 minutes.DINNER RECIPES 1. Rapeseed oil 4 cloves garlic. or to taste 1 lb.
VegetarianFoodPlan. 7 minutes or until crisp-tender. Dijon mustard 1/4 tsp. or 1 pound green beans. extra virgin olive oil 1/2 cup seeded chopped tomato 1 tsp chopped fresh thyme 16 oz. tossing gently to coat. 4) Cut into 2-inch pieces. covered. trimmed Preparation: 1) Combine first 5 ingredients in a medium bowl. freshly ground black pepper Garlic cloves. slowly add oil. 2) Stir in tomato and thyme. whisking to combine. let stand 10 minutes. ©www. 3) Steam beans.com 64 . add to tomato mixture.2. salt 1/8 tsp. white wine vinegar 1/2 tsp. Steamed Green Beans with Tomato-Garlic Vinaigrette Ingredients: 1 Tbsp. crushed and minced 1 Tbsp.
garlic. 2) Fry for about 5 minutes or until browned. Vegetable N’ Braised Tofu Ingredients: 1 pound tofu firm silken style (Organic and non-gmo). 5) Serve with or without rice.VegetarianFoodPlan. fresh ginger. rapeseed oil in pan and add cubed tofu. sesame oil. green onions 2 tsp. Rapeseed oil 2 tsp. fresh garlic. divided 1 cup whole water chestnuts. 4) Add chestnuts. green beans.com 65 . and sesame seeds and sauté 2-4 more minutes. drained and sliced 2 Tbsp. green onions.3. minced in garlic press 1/2 cup fresh shiitake mushrooms. 3) Stir fry mushrooms. nama shoyu and ginger in water and remaining oil for several minutes. stems removed 1 cup fresh snow peas 1 cup water Preparation: 1) Heat 1 tsp. pressed in garlic press 2 tsp. cubed 1” 1 tsp. ©www. tofu. nama shoyu 3 Tbsp.
whisk together remaining chopped basil and garlic. and tamari. tamari. 3) In a small bowl.com 66 . nama shoyu. 4) Dip each mushroom in marinade and place on hot grill. ©www. minced garlic 1 cup vegan mayonnaise 3 Tbsp. cleaned and dried Whole grain buns or rolls Lettuce. balsamic vinegar 2 Tbsp.4. or sun dried tomatoes in olive oil are ready to go. olive oil 2 Tbsp.VegetarianFoodPlan. Grill an additional 4 to 5 minutes or until tender. balsamic vinegar. of bragg liquid aminos 6 Portobello mushrooms. 5) Serve on toasted bun with fresh vegetables on top and sun dried tomato aioli. combine sun dried tomatoes and water. onion slices. Set aside. and vegan mayonnaise. vegan cheese as toppings. olive oil. 2) Food process. tomato slices. garlic. Preparation: 1) Rehydrate sun dried tomatoes in warm water for 15 min. and process for 1 minute. chopped basil. 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. Grill for 5 minutes and flip with tongs.
©www. black beans 2 Tbsp. Add spices. pinch Toppings: 1 tomato.5. diced 1 3/4 cup or 15 oz. Burrito of Black Beans Ingredients: 1 Tbsp.com 67 . cumin 1 tsp. Remove from heat and cover. food process. peeled and cubed Preparation: 1) 2) 3) 4) 5) 6) Strain and rinse black beans. Use a leaf of lettuce or tortillas to wrap up the bean. cubed 1 avocado. cayenne pepper Black pepper.VegetarianFoodPlan. onion.1/2 tsp. Add apple cider vinegar. apple cider vinegar Spices: 1 clove of garlic. or blend beans and onion into a puree. Prepare toppings. Mash. minced 1/4 .
2) To speed up the chopping process. halved and thinly sliced 1/4 cup green onions.com 68 . diced 1/3 celery. ground cumin 1-2 tsp.6. diced Y2 cup carrots 1 cup cucumber. olive oil 1 Tbsp. minced 1 tsp.VegetarianFoodPlan. ground pepper Hot red pepper optional Preparation: 1) Combine all ingredients and stir well. deseeded and diced 2 Tbsp. sea salt 1/4 tsp. garlic. 3) Cover and chill in refrigerator for 1-2 hours to allow flavors to blend. put all vegetables slightly chopped in food processor and pulse until soup has reached desired chunkiness. Garden Patch Gazpacho Ingredients: 2 cups tomato vegetable juice low sodium 1 cup tomatoes. diced 1/4 cup radishes. ©www. thinly sliced 1/4 cup chopped fresh cilantro 1/4 cup chopped fresh parsley 1 jalapeno pepper. chilli powder Y2 tsp. diced 2/3 bell peppers and color. fresh lime juice or apple cider vinegar 1 Tbsp. deseeded and diced 1/3 cup red onions.
cooked and drained 1/2 cup roasted red pepper 2 Tbsp. or until it is bright green and just tender. ground cumin 1/4 tsp. salt 1 1/2 oz. 3) While kasha is cooking. then slice it into 1/2-inch thick rounds. sundried tomatoes in oil 1/4 cup chopped onion 1 3/4 cup or 15 oz. lemon juice 2 Tbsp. steam broccoli over boiling water for about 5 minutes.VegetarianFoodPlan. combine and purée all the remaining ingredients in a food processor or blender. then top with steamed broccoli and black-bean sauce. 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. 4) Just before you are ready to eat. black beans. ground coriander 1/4 cup chopped fresh cilantro Preparation: 1) Cut off broccoli stems. 5) Place a small portion of kasha on each serving plate.com 69 . chili powder 1/4 tsp. Cut or break the tops into bite-sized florets. Cover and simmer for about 10 minutes. tahini (Sesame seed butter) 1/2 tsp. or until all the liquid has been absorbed. 2) Place kasha and salt into the water in a large saucepan. ©www. Set aside.7. Peel the stem with a sharp knife.
cut into 1-inch cubes 1 Tbsp. or scallop) 1 onion. and top with fresh tomato wedges. cut into chunks 1 red bell pepper. or other seasoning mix Olive oil Risotto. Spike. Spread the cooked vegetables over Risotto. or pasta Preparation: 1) 2) Sauté the vegetables and mix in tofu cubes. Polenta. crookneck. cubed 1/2 pound very firm tofu. ©www. seeded and cut into large pieces 2 cups small mushrooms 2 tomatoes.VegetarianFoodPlan. Zesty Tofu and Vegetables Ingredients: 2 to 3 cups cubed summer squash (Zucchini. polenta.com 70 . Use water in pan if you need more liquid to sauté. Schilling Garlic and Herb. or pasta.8.
Cook for at least 5 minutes. seasoned (or black) pepper 1 3/4 cup or 15 oz. cooked 1 3/4 cups or 15 oz.com 71 . cooked Preparation (Makes 6 servings): 1) 2) 3) 4) 5) 6) 7) 8) Heat the olive oil in a large skillet on medium heat. If the onion starts to brown too quickly. chopped 2 1/2 cups whole tomatoes. using a can of diced tomatoes instead of the chopped whole tomatoes does not come out as well. salt 1/2 tsp. red kidney beans. ground cumin seed 1 tsp. and put them (including the juice) into a dish. and add the green pepper and onion. ©www. For some reason. chili powder 1 jalapeno (Optional) seeded and chopped 1 tsp. the more the flavors will blend (up to about an hour). sugar 1/2 tsp.9. Reduce heat to a simmer and cook for at least 30 minutes. coarsely chopped 1 cup onion. black beans. turn down the heat on the skillet and add a little water to slow things down. Cut the whole tomatoes into small pieces.VegetarianFoodPlan. garlic powder 1 tsp. olive oil 1 green pepper. Drain and rinse the beans. oregano 1 tsp. stirring often while you do the next few steps. white northern or pinto beans. The longer you cook the chili. cooked 1 3/4 cups or 15 oz. Garnish with fresh chopped onion and shredded cheese if desired. chopped 1 cup vegetable broth 4 tsp. Stir all of the spices into the skillet. 3 Bean Bonanza Chili Ingredients: 2 Tbsp. but do not let them get brown. Add all remaining ingredients and bring to a mild boil. basil leaf 2 tsp.
2) Place in tortilla and top with plain yogurt and salsa. black beans 1/4 cup green bell peppers 1/4 cup pumpkin seeds. cooked and removed from shell 1/4 cup carrots.com 72 . Spaghetti Squash Salad Ingredients: Whole Spaghetti Squash.VegetarianFoodPlan. ©www.plain yogurt and salsa Low carb tortilla Preparation: 1) Heat all ingredients together on the stove. raw 1/4 cup fresh/frozen corn Dash of chilli powder Sea salt Topping.10. grated 1/4 cup fresh mushrooms 1/4 cup red bell peppers 8 oz.
Basmati Spinach Stew Ingredients: 1 Tbsp.11.com 73 . 9) Add salt and pepper to taste. black pepper 1 tsp. 8) Take the pot off the heat and let sit for 5 minutes. ground cumin 1/2 tsp. Cook for 10 minutes. Defrost the spinach and squeeze out the extra water. Add the water and coconut milk and bring to a gentle boil. package frozen spinach Salt and pepper to taste Preparation: 1) 2) 3) 4) 5) 6) Sauté carrots and spices for 3-5 minutes. cayenne pepper 1 14 oz. package firm tofu 2 carrots. After 20 minutes of cooking the rice should be looking more or less done. can coconut milk (Don't use the "light" version) 4 cups water 1 cup basmati rice 1 16 oz. peeled and sliced into half rounds 1 10 oz. ground coriander 1 tsp. Add the basmati rice and tofu and reduce heat to simmer. 7) Add the spinach and cook for another 3-5 minutes to heat it up. Canola oil 1 1/2 tsp. ©www.VegetarianFoodPlan. ground mustard 1 tsp. cook for a while longer. ground ginger 1/2 tsp. If not.
pepper and remaining ginger in remaining oil for 7-9 minutes or until lightly browned. 2) Add asparagus. toasted Preparation: 1) In a large nonstick skillet or wok. Bring to a boil. fresh asparagus. stir-fry 1 minute longer or until vegetables are crisp-tender. ©www. pepper 2 cups hot cooked brown rice 2 Tbsp. nama shoyu. braggs amino acids 2 tsp. sprinkle with almonds. trimmed and cut into 1-inch pieces 1 medium yellow summer squash. Remove and keep warm. Makes 4 servings. divided 3 tsp. Remove and keep warm. salt. agave nectar or honey 1-1/4 cups vegetable broth 4 tsp. Add squash. sliced almonds. 4) Stir in vegetable broth and sweetener and add to the pan. 5) Add asparagus mixture and tofu. heat through.VegetarianFoodPlan. 3) In the same pan. 6) Serve with rice. cook and stir for 2 minutes or until thickened.12. stir-fry tofu. Asparagus N’ Squash Tofu Stir-Fry Ingredients: 1/2 tsp. stir-fry 2 minutes longer. divided 1 cup onions 1 lb. stir-fry for 2 minutes.) extra-firm tofu. Add onions. salt 1/4 tsp.com 74 . halved and sliced 2 green onions. canola oil. stir-fry 1 teaspoon ginger in 1 teaspoon oil for 1 minute. thinly sliced 1 package (14 oz. drained and cut into 1/2-inch cubes 1/4 tsp. minced fresh gingerroot.
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. Add to grilled vegetables or on top of a fresh salad. Marinate the seitan in the mixture for at least 45 minutes. seitan Preparation: 1) 2) 3) 4) Whisk together all ingredients except for the seitan. ©www.13.VegetarianFoodPlan.com 75 . olive oil 1 lb. turning once and brushing with extra marinade as desired.
soy sauce Water for cooking the beans Preparation: 1) 2) Soak the beans overnight in 2 cups of water. Sesame Adzuki Beans Ingredients: 1/2 cup dry adzuki beans 1/4 cup tahini 1 Tbsp. Drain off any remaining water and stir in the tahini and soy sauce.5 cups water to the beans. Bring to a boil over medium heat. Reduce to a simmer and simmer until the beans are soft (depending on your beans 45 minutes to an hour). Drain off the water and transfer the beans to a saucepan. 3) Makes 2 -4 servings. Add 1.VegetarianFoodPlan. ©www.com 76 .14.
Makes 15 cups. fresh cut of the cob 1 3/4 cups or 15 oz. cooked. Taco Soup Ingredients: 1 large onion. cilantro. vegan cheese) Preparation: 1) Saute the onion until soft in a large pot sprayed with nonstick cooking spray. great northern beans. undrained 1 3/4 cups or 15 oz.com 77 .15. 2) Add the other ingredients to the pot and simmer for 30-40 minutes. undrained 1 3/4 cups or 15 oz. ©www. chopped 1 package low sodium natural taco seasoning 2 cups whole kernel corn. fat free vegetarian refried beans 1 cup diced tomatoes 1 cup salsa Toppings (Avocado. black beans.VegetarianFoodPlan.
seeded and chopped 1/2 red bell pepper.16. olive oil 1 medium onion. and cook over medium heat until golden brown for about 4 minutes. Spoon the mixture into the hollowed chiles and sprinkle with remaining cheese. red bell pepper. 4) Set up grill for indirect grilling and preheat to medium.VegetarianFoodPlan. about 30 to 40 minutes. Makes 6 – 8 servings. garlic. coarsely grated Salt. Grilled Stuffed Chili Rellenos or Green Bell Peppers Ingredients: 6 large poblano chiles or red/green bell peppers 2 Tbsp. to taste 12 oz. finely chopped 2 cloves garlic. Add onion. ©www. cilantro and cumin. to taste Preparation: 1) Cut poblano chiles in half lengthwise to create a boat for filling and scrape out seeds. hot sauce and 8 ounces of cheese. jalapenos. ground cumin 3 1/2 cups or 28 oz. 3) Remove pan from heat and stir in baked beans. 5) Cook until chillies are tender and cheese is browned and bubbling. to taste Freshly ground black pepper. finely chopped 1/2 cup chopped fresh cilantro 1 tsp. finely chopped 2 jalapenos. Pepper Jack or Monterey Jack cheese or vegan cheese. Add salt and pepper to taste. hot sauce. drained 1-3 tsp. 2) Heat 2 tablespoons olive oil in a nonstick skillet. vegetarian baked beans. Arrange the chillies on the grill away from the heat.com 78 .
except the oil.VegetarianFoodPlan. cooked 1/2 cup whole wheat flour 2 slices bread. diced 1 3/4 cup or 15 oz. garlic powder 1 tsp. approximately 1/2 inch thick and fry patties in a small amount of oil until slightly firm. crumbled 1 tsp. Form bean mixture into patties. ©www. onion powder 1/2 tsp. black beans. Add sauteed onions and the rest of the ingredients. Mixture will be thick. Make veggie burgers and enjoy! 3) Makes 6 servings. about 3-5 minutes.17. mash the beans until almost smooth. adding the flour a few tablespoons at a time to combine well. In a large bowl. seasoned salt Salt and pepper to taste Oil for frying Whole grain bun or bread Preparation: 1) 2) Sautee the onions till soft. Black Bean Burgers Ingredients: 1/2 onion.com 79 .
onion.18. minced fresh cilantro 1 tsp. sauté the green pepper. rinsed and drained 1-3 Tbsp. vinegar. ©www. seeded and chopped 3 garlic cloves. sugar. bring to a boil. jalapeno and garlic in oil for 5 minutes or until tender. simmer 10 minutes longer. Makes 6 servings. salt 1/8 tsp. cannelloni beans. Toss with pasta. pepper 5 cups hot cooked gluten free penne pasta Preparation: 1) 2) 3) 4) In a large skillet.com 80 . Add tomatoes. agave nectar 1 tsp. cider vinegar 1 tsp.VegetarianFoodPlan. uncovered. Penne Pasta & Beans Ingredients: 3 1/2 cups crushed tomatoes 1 cup chopped red bell pepper 1/2 cup chopped onion 1 jalapeno pepper. Simmer. Stir in the peas. minced 1 Tbsp. for 10 minutes. salt and pepper. olive oil 1 3/4 cup or 15 oz. cilantro.
pepper 8 low carb tortillas (6 inches). for 3-5 minutes or until mixture begins to thicken. olive oil 4 cups (32 oz. peeled and sliced Fresh cilantro to top. Garnish with avocado and chopped cilantro. salt. salt 1/4 tsp. ground cumin 1 tsp.VegetarianFoodPlan. garlic powder 1/4 tsp.) chopped green chilies 1 Tbsp. Bean Tacos Ingredients: 1 medium onion. oregano. Bring to a boil. ©www. rinsed and drained 1 Y2 cup diced tomatoes Y2 cup (4 oz. Stir in the beans.com 81 . Spoon about 1/2 cup off center on each tortilla. cumin. dried oregano 1/2 tsp. minced 1 Tbsp. tomatoes.) black beans. chili powder (Or purchase a natural taco seasoning to replace chilli. Makes 8 servings. chopped Preparation: 1) 2) 3) 4) 5) In a nonstick skillet. sprinkle with cheese. simmer. uncovered.19. Fold one side of tortilla over filling. warmed 1/2 cup shredded reduced-fat cheddar cheese or vegan cheddar cheese 1 large ripe avocado. chopped 2 garlic cloves. Reduce heat. garlic powder) 1 tsp. saute onion and garlic in oil until tender. chilies and seasonings.
combine the first 10 ingredients. salt 1/2 tsp.20. chopped 3 cups hot cooked brown rice Preparation: 1) In a small bowl. crushed red pepper flakes 1 package (16 oz. peanut butter 1 can (14 oz.VegetarianFoodPlan. Add cabbage and tomatoes. 5) Return tofu to skillet. Add mushrooms and onions. stir-fry tofu in oil for 2-3 minutes or until heated through. Cook and stir for 1-2 minutes or until thickened and vegetables are crisp-tender. 2) In a large nonstick skillet or wok coated with cooking spray. bring to a boil. stir-fry for 2 minutes. minced fresh ginger root 1/2 tsp. stir-fry 2 minutes longer. 6) Serve with rice. julienned 1/2 pound sliced fresh mushrooms 1 tbsp. honey or agave 1/2 tsp. cut into 1-inch pieces 4 cups shredded cabbage 4 plum tomatoes. sesame oil 1 medium sweet yellow pepper. curry powder 1 tsp.) light coconut milk 1 cup matchstick-cut carrots 8 green onions.com 82 . chili powder 1/2 tsp. 4) Stir coconut milk mixture and add to skillet.) firm tofu. Remove and keep warm. ©www. Curried Tofu Stir-Fry Ingredients: 1/4 cup nama shoyu sauce or Braggs Amino Acid 2 Tbsp. 3) In the same pan. drained and cubed 2 tsp. stir-fry yellow pepper for 1 minute. set aside. Makes 6 servings. cornstarch 1-1/2 tsp.
Spinach Fettuccine with Tomato Basil Bean Sauce Ingredients: 6 oz. for 5 minutes.) shredded part-skim mozzarella cheese or vegan mozzarella cheese Preparation: 1) Cook fettuccine according to package directions. chopped 1 Tbsp. ©www. dried oregano 1/2 tsp. 5) Top with sauce and sprinkle with mozzarella cheese. fennel seed 1/4 tsp. Makes 5 servings. 3) Stir in the pasta sauce. 4) Drain fettuccine. sauté green pepper and onion in oil until tender.21.VegetarianFoodPlan. black beans and seasonings. rinsed and drained 2 Tbsp. in a large saucepan. olive oil 2 cups pasta sauce (no high fructose corn syrup) 1 3/4 cup or(15 oz.) black beans. 2) Meanwhile. simmer. garlic salt Dash pepper 1/2 cup (4 oz. uncovered. uncooked vegan spinach fettuccine 1 small green pepper. Reduce heat.com 83 . minced fresh basil or 2 tsp. chopped 1 small onion. dried basil 1 tsp. Bring to a boil.
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