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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
2) Next add all the remaining ingredients: peeled mango.com . Banana Cherry and Sesame Ingredients: Frozen organic cherries (1/2 cup to 1 cup) 1 banana 2 Tbsp. ground up sesame seed 6. coconut butter or oil 1 large mango (Peel & remove pit) 1/4” slice of fresh ginger root 1/3 cucumber (Optional to peel) 1-2 cups spinach 2-3 cups water Preparation: 1) Blend flax. Mango Delight’ Smoothie Ingredients: 1 cup organic almond milk 1 large fresh mango (peeled) or frozen 1 apple. of raw cacao powder Raw honey or agave nectar as sweetener Water/ice to blend 5. ginger and blend. 1 Tbsp. © www. ground up flax seed 2 tsp. cored 2 tsp. coconut. flax seeds (Thickens smoothie) 2 tsp. and nuts in 2-3 cups of water first preferably. cucumber. spinach.VegetarianFoodPlan. Marvellous Mango Ingredients: 2-3 tsp. sunflower.4. raw sunflower seeds 4-6 raw Brazil nuts or 4-8 soaked raw almonds 1 Tbsp. sesame seeds 1 or 2 tsp.
of cacao powder 1/2 tsp.VegetarianFoodPlan. of maca Handful of goji berries 1 tsp. cacao nibs 3-4 each raw almonds AND macadamia nuts 2 tsp.com 6 . flax oil 1 tsp. Cran-Orange Strawberry Smoothie Ingredients: 2 oranges 1 cup strawberries (Frozen or fresh) 1/3 cup unsweetened cranberries (Frozen is ok) 1 Tbsp. chopped flax seeds 8. Low Glycemic Chocolate-Green Smoothie Ingredients: 1 Tbsp. hemp seeds 3 tsp. 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 soaked brown flax seed 1 Tbsp. Mac’ Berry Almond Smoothie Ingredients: 1/2 banana (Or substitute half an avocado but eliminate the flax oil) 4 oz. of honey 1 tray of ice cubes Water 9. of coconut butter 1 tsp. of your favorite dried green supplement Stevia (Optional) 10.7. frozen acai 1/3 to 1/2 cup frozen mixed berries 1-2 Tbsp.
ground flaxseed 1/4 cup soaked raw almonds 1 tsp. organic maple syrup Add ice 13. rinse before use) 2 apples sliced 1 banana sliced 1 Tbsp.11.2 cups liquid use water. less is better) 1 Tbsp. hemp. raw carob powder 1 or 2 shakes of cinnamon 1 Tbsp. Carob Shake Ingredients: 1 large banana 1-1/2 cup almond. or rice milk 1 Tbsp. soaked brown flax seed (Optional) 1-2 tsp. Oat Meal Raw Food Breakfast Ingredients: 1/2-1 cup soaked oat groats (Let soak uncovered. rice milk (less for thicker shake) 12. cinnamon 1/4 cup pure water if blending Nuts. almond. of cacao powder 11/2 . flax meal 3 Tbsp.VegetarianFoodPlan. soy. in water over night. Chocolate-Avocado DREAM Ingredients: 1/2 avocado 1 medium sized banana 4-6 dates (Sweeten to taste.com 7 . soy. raisins & hemp seeds (Optional) www.
blueberry) Dash of Stevia to taste Dash cinnamon 1 Tsp. strawberry. rice.water and meat 1 cup your favorite frozen berry (Raspberry.14. Favorite fruit/Y2 an apple 1/4 inch-1/2 inch raw ginger peeled Udo's. Vegan Green Chocolate Shake Ingredients: Almond milk vanilla unsweetened 1-2 fresh kale leaves Almond butter 1 Tbsp. 16.VegetarianFoodPlan. soy or hemp milk 1 Tbsp.+ cocoa powder Handful blueberries or strawberries Pumpkin seeds Water (As needed) Dash Stevia to sweeten ©www. then dump coconut water into blender. Remember to be very careful to avoid hard pieces from the husk.com 8 1) . maca (Optional) Young Coconut Preparation: To open young coconut use clever or chef knife. 2) Scoop out coconut meat and place in blender. Green Pome-berry Smoothie Ingredients: 1 medium sized banana 6-8oz (1 cup) frozen blueberries 1/2 cup pomegranate juice 1/2 cup almond. Energizing Smoothie Ingredients: 1/2 ripe avocado 1 frozen banana 1 young coconut. flax oil or substitute with Y2 avocado if no oil Couple dashes of cinnamon 1 tsp. soaked flaxseed 4-6 chucks pineapple (Fresh or frozen) 1-2 cup organic spinach (Fresh or frozen) 15.
com 9 . of flaxseed oil 1/4 tsp. 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 ginger root powder or 1/4 inch fresh peeled ginger 1 Tbsp.17. Green Machine Smoothie Ingredients: 3-5 leaves of kale 1 kiwi 1 avocado 2 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. rice or almond milk Add ice if desired 19. of spirulina or SuperGreens powder Add water/ice 18.VegetarianFoodPlan. 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.
8) Bake about 12 minutes or until golden. 3) Using blender or food processor grind oats to coarse powder texture.com 10 . 4) Processed oats with berries.DESSERT RECIPES 1. 3) Stir flour and baking powder in large bowl 4) In separate bowl stir well and combine applesauce. 5) Spread batter evenly into sprayed pan. walnuts and seeds. 5) Now add to dry ingredients and fold in carob chips. 2) Spray cookie sheet with cooking spray. 6) Bake about 30 minutes or until lightly browned on edges. arrowroot and apple juice concentrate in large bowl. 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. 7) Allow treat to cool down then cut into squares and serve! ©www. Chocolate Chip Vegan Cookies Ingredients: 3 cups whole-wheat flour 1 tsp. 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. of batter onto cookie sheet and flatten with fork. Blueberry Squares Ingredients: 4 cups fresh blueberries or berry of your choice 2 tsp. 7) Moisten your fork if it begins to stick to batter. Makes 48 cookies 2. agave nectar and vanilla. 2) Spray baking pan with cooking spray. baking powder 1 cup applesauce (Optional unsweetened version) 4 oz agave nectar 2 tsp. ground cinnamon 1 tsp. 6) Place a Tbsp.VegetarianFoodPlan. cloves. cinnamon.
cinnamon 1/2 tsp. vanilla extract 1/4 cup coconut oil or olive oil. nutmeg 1 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. slightly warm. baking powder 1 Tbsp. fine grain sea salt 1 tsp. cinnamon 1/2 tsp.VegetarianFoodPlan. finely shredded & unsweetened 3 large. 4. 7) Remove pie from oven and cover with aluminium foil for 10 minutes before removing from pan. baking soda. ground cloves 1/4 tsp. and vanilla to the dry ingredients and mix until combined. alcohol free vanilla extract (Trader Joe’s has Alcohol Free FYI) 2 Tbsp. well mashed (about 1 1/2 cups) 1 tsp. ripe bananas. 5) Mix in the flax seed. 4) Stir in the apple juice concentrate. mixed with 2 Tbsp. 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. baking powder and spice in a large mixing bowl. ground flax seed. Chocolate Oatmeal Chai Cookie Recipe Ingredients: 2 cups rolled oats. do not cook 2/3 cup almond meal 1/4 teaspoon cardamom 1/4 tsp. oats. baking powder 6-7 ounces chocolate chips or dark chocolate bar chopped or unsweetened carob www. all-spice 1/2 tsp.3. baking soda 1 tsp. 6) Pour batter into oiled pan and bake for 45-50 minutes.can do gluten free 1/3 cup coconut.com 11 .
14 minutes or until turning brown on the bottom.don't go too far or you'll end up with almond butter. baking powder. each about 2 teaspoons in size. 3) In a large bowl combine the bananas. 4) Add the nuts and carrots. warmed until just melted 1 tsp. baking powder Scant 1/2 tsp. 5) In a separate smaller bowl use a whisk to combine the maple syrup. room temperature 1/2 cup unrefined (fragrant) coconut oil. 2) To make almond meal. fine grain sea salt 1 cup rolled oats 2/3 cup chopped walnuts 1 cup shredded carrots 1/2 cup real maple syrup. coconut oil. racks in the top third. raisins and oats. 6) Add this to the flour mixture and stir until just combined.12 minutes or until the cookies are golden on top and bottom. onto a parchment lined baking sheet.VegetarianFoodPlan. and ginger. wheat germ. Makes about 3 dozen bite-sized cookies. an inch apart.Preparation: 1) Preheat oven to 350 degrees. 7) Drop dollops of the dough. grated fresh ginger 1/4 cup wheat germ 1/2 cup raisins Preparation: 1) Preheat oven to 375F degrees. salt. 4) In another bowl whisk together the oats. leaving about 2 inches between each cookie.com 12 . shredded coconut. vanilla extract. almond meal. 7) Drop onto prepared baking sheets. one level tablespoonful at a time. Carrot Ginger Oatmeal Cookie Recipe Ingredients: 1 cup whole wheat pastry flour 1 tsp. 8) Bake for 12 . 8) Bake in the top 1/3 of the oven for 10 .You can make your own almond meal by pulsing almonds in a food processor until it is the texture of sand . cinnamon. 6) Fold in the chocolate/carob. 5) Add the dry ingredients to the wet ingredients and stir until combined. and baking powder. 3) In a large bowl whisk together the flour. cardamom. and coconut oil. 5. salt. ground cloves. Set aside. 2) Line two baking sheets with parchment paper. ©www.
Bake for 10. Let sit for five minutes. 6. and salt. Stir until combined.Makes about 2 1/2 dozen cookies. vanilla extract Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Preheat oven to 350F degrees.but don't over bake or they will be dry. olive oil. maybe 11 minutes . Press down on each one gently with the back of a fork. spelt flour.still a bit dusty looking. www. so if you're set on doing criss-crosses. or unbleached all-purpose flour 1 tsp.3 dozen cookies. Organic Peanut Butter Cookies Ingredients: 2 cups whole wheat pastry flour. In a separate larger bowl combine the peanut butter. baking soda. and vanilla. go ahead and chill the batter for an hour or so before this step. 9) 10) Make 2 . give one more quick stir. In a medium mixing bowl combine the flour.VegetarianFoodPlan. maple syrup. baking soda 3/4 tsp. Place racks in the top third. just a stroke or two. Let cool five minutes and transfer to a cooling rack. 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. Now drop by heaping tablespoonfuls onto parchment-lined baking sheets. It's a loose batter. Pour the flour mixture over the peanut butter mixture and stir until barely combined .com 13 .
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.VegetarianFoodPlan. ©www. red seedless grapes. Dark Chocolaty Chocolate Pudding Make a rich and creamy vegan chocolate mousse from tofu! Garnish with fresh strawberries. or crumble some graham crackers on top.7. cacao powder 1 Tbsp. 2) Pour the pudding into bowls and add your desired toppings.com 14 . Ingredients: 1 cup raw cashews 3 Tbsp. carob powder 3 Tbsp. a slice of apricot or whipped cream.
4) Combine the carrots and the rest of the ingredients except for the walnuts to the flour mixture. ground cinnamon 1/4 cup raisins 1 Y2 tsp. allspice Y2 tsp. 2) Grate the carrots. 8) Cool on a counter for 30 min and then frost with cream cheese frosting © www. and salt. Peter Rabbit Carrot Cake Ingredients: 2 cups spelt flour or whole wheat flour 2 tsp. baking powder. I use a food processor instead of grating them by hand. cloves. baking soda.VegetarianFoodPlan. Mix until "just mixed. ground cloves 1 tsp." 5) Mix in the walnuts. 6) Transfer to a greased 13x9x2 pan. cinnamon. 7) Bake for 40-50 min at 350F until a toothpick inserted into the middle of the cake comes out clean. baking soda 2 tsp. baking powder 1 1/2 tsp.com 15 . Grade B (vegan) or 1 cup honey (Vegetarian) 1/2 cup crushed walnuts (Optional) Preparation: 1) First. mix all dry ingredients together in a mixing bowl: flour. salt 2 cup grated carrots 1 cup almond milk 1 1/2 cup applesauce 1 cup maple syrup.8. allspice. 3) Preheat the oven to 350F.
3) In a large bowl. 2) Wipe a 9x5-inch loaf pan with oil. 5) Add blueberries and use a spoon or spatula to ensure they are coated with the flour mixture. 7) Spread the mixture evenly in the prepared pan. baking powder. 4) In a separate bowl.VegetarianFoodPlan. soda. orange juice. Blue Banana Bread Ingredients: 3 large over-ripe bananas 1 tsp. and agave nectar. orange zest 1 Tbsp. 9) Allow to cool before cutting and serving. baking powder 3/4 tsp. combine the flour. baking soda (Non-aluminum) 1/2 tsp. and salt.com 16 . © www. 8) Bake until a knife inserted in the center comes out clean.9. salt 1 cup (240 ml) blueberries Preparation: 1) Preheat oven to 350F. 6) Add the banana mixture and gently mix until just combined. Stir well to combine. almond milk. 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. about 40-45 minutes.
Super Yummy Low-Fat Whole Wheat Oatmeal Raisin Cookie Ingredients: 1/4 tsp. arrowroot flour (As substitute for 1 egg) 3/4 cup of whole wheat flour 3/4 cup of dry oats 2 Tbsp.com 17 . cinnamon. baking soda into the flour and oatmeal in a bowl. of salt (Optional) 1/2 tsp. add the vanilla essence. 9) Flatten to about 3/4 and keep it thick. 12) Eat when nice a warm and chewy. olive oil or 1 Tbsp. 3) Sift the salt. 10) Bake in the center of oven for about 10-12 minutes. of vanilla essence 1/4 cup raisins Preparation: 1) Preheat oven to 350F. raisins and nuts and mix well into the dough. www. oil + 1 Tbsp of Almond Milk 1/3 . cloves 1/2 tsp.VegetarianFoodPlan. beat olive oil (and/or milk) together with the vegan sugar. 4) In a mixing bowl. of ground cinnamon 1/8 teaspoon nutmeg 1/4 tsp. 11) When it’s done.10. Stir to blend together. of baking soda 1/4 cup pecans. This dough will be very slightly sticky. remove from cookie tray and cool on a rack. 7) At this point. chopped 2 Tbsp. 8) Drop by tablespoonful about 3 to a row. 2) Prepare a cookie sheet either with non-stick spray or a parchment paper. 6) Add in the flour mixture and beat on medium until a semi-stiff dough forms.1/2 cup of sugar 1/4 cup of unsweetened applesauce 3/4 tsp. 5) Add in applesauce and egg substitute and beat well.
pure maple syrup Egg replacer equivalent of 2 eggs 1/2 tsp. Add all the other ingredients and mix well. tahini Preparation: 1) 2) 3) 4) Pre-heat oven to 350°. your better off slightly undercooking them and having a slightly soft middle.VegetarianFoodPlan.com 18 . Bake for 30-35 minutes. You may need to adjust wet/dry ingredients to achieve the correct texture. Line an 8x8-inch square baking pan with foil and lightly oil the bottom. The mixture should be sticky but not too wet. Low-fat Wheat-free Carob Brownies Ingredients: 1/3 cup brown rice flour 2/3 cup porridge oats 4 Tbsp. vanilla essence 1/2 cup carob powder 1 large. Leave to cool and enjoy! 5) 6) 7) 8) ©www. 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. Don’t over cook. Use a hand blender to blend the oats into a powder/flour.11.
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.VegetarianFoodPlan. 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. pecans. Roll into balls and lightly roll in shredded coconut. Hold back a little coconut for coating the macaroons. 13. shredded (Unsweetened) Y2 cup quick oats 1 Tbsp.raspberries. and process until only slightly chunky.com 19 . almond butter 2 Tbsp. ©www. agave nectar Pinch of salt Preparation: 1) 2) 3) 4) Remove the pits from dates. sliced strawberries Preparation: 1) Process avocado.12. Place all ingredients in a food processor.
Raw "Chocolate Mint" Cookies Ingredients: 2 Y2 cups raw walnuts 2-3 fresh mint leaves. cacao nibs Preparation: 1) Place dates in food processor and mix until smooth. cinnamon Y2 tsp. 3) After ingredients are mixed. salt and coconut oil and mix it all up. again until smooth. but not liquid) 2 Tbsp. 2) Add walnuts. add cacao nibs and blend just until nibs are well distributed. add a few more raisins and a tablespoon of water.VegetarianFoodPlan. salt 1 Y2 Tbsp. 3) Shape into balls and enjoy! 15. Makes approximately 15 cookies.com 20 . 4) Refrigerate before eating. raw coconut oil (It's best if it's very soft. © www. mint. remove from food processor by tablespoon-sized blobs and flatten into cookie-ish rounds. Speedy Raw Cookies Ingredients: 3/4 cup raw walnuts. cinnamon. shredded 12 dates (Medjool are best) Y2-3/4 tsp. cashews or pecans 1/4 cup raw carob powder 1 cup raisins or dates Preparation: 1) Process all ingredients in a food processor until fine and sticky. Once smooth. 2) If you can't get the mixture to hold together.14.
honey. Spoon into a serving dish and pack down well. fresh coconut butter (Optional) For Garnish: fresh strawberries. © www.com 21 . 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. Pour on top of crust and decorate with fresh.VegetarianFoodPlan. sliced Preparation: Crust 1) 2) Topping 1) 2) Blend the walnuts. blueberries. and fresh coconut butter (if using) until smooth.16. Blend the almonds and honey until finely chopped. sliced strawberries.
17. cinnamon Water Preparation: 1) Blend all the ingredients until smooth. salt. Raw Pecan Pie Tart Ingredients: 2 cups pecans. Raw Chocolate Pudding Ingredients: Meat of 2 coconuts or coconut butter 10 cashews 6 dates 4 Tbsp. salt 1 tsp. Press the pecan mix into a 9x9 or 8x8 inch glass pan. process dates until smooth (or as close to smooth as you can get). chopped Preparation: 1) 2) 3) 4) 5) 6) 7) In food processor. and cinnamon. cinnamon 1/2 cup pecans.com 22 . made into a smooth "pecan butter" (Your food processor can do this) 30 medjool dates. 18. raw cacao powder 1/4 tsp.VegetarianFoodPlan. Store covered in the fridge until ready to eat. pitted 1 1/2 cup shredded. Process until everything is well mixed. Remove from food processor and place the mixture in a medium-sized bowl or onto the counter." coconut. ©www. Sort of "knead" in the chopped pecans until they're well distributed. dried coconut 1/2 tsp. Add the "pecan butter.
cored Preparation: 1) Blend the almonds. sea salt. and apples in a food processor until they are finely chopped. Papaya Banana Pudding Ingredients: 1 cup papaya chunks (About Y2 a Hawaiian papaya. Orange Almond Cookies Ingredients: 4 cups raw almonds. 2) When all ingredients are finely processed. raisins. ©www.VegetarianFoodPlan. 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. soaked overnight 2 cups raisins Y2 cup orange peel 2 medium oranges.19. orange peel. whole and peeled 2 apples. oranges. raw tahini Preparation: 1) Blend all ingredients until smooth and it’s ready to eat! 20.com 23 .
green onions 1/4 cup cilantro Y2 cup tomatoes. salt and water. sunflower seeds. Raw Scramble Ingredients: 1 cup almonds (Soaked overnight in water) 1/2 cup sunflower seeds 1/4 salt Y2 cup of water 2 Tbsp. The leaf will give the dish more crunch and texture. chopped Dash of cayenne 1/4 tsp. 2) Pour into bowl and fold in chopped tomatoes. Remove from heat and let cool. and green onions. This keeps the fiber structure intact and helps the digestive system.BREAKFAST RECIPES 1. 2. 4) Place in water the night before and then prepare yoru breakfast the following morning as if they are cooked.VegetarianFoodPlan. * You can eat by itself or in a lettuce leaf.com 24 . cilantro. cumin Lettuce leaf – Romaine/Collard Green Preparation: 1) In a food processor combine and blend almonds. ©www. 2) Reduce heat and simmer for 5-10 minutes or until oats have reach your desired texture. 3) Optional. Oatmeal Ingredients: 3 cups water 2 cups old fashioned oatmeal 1/2 cup raisins Preparation: 1) Bring water to a boil and add oatmeal.do not heat oats.
salt. and blend once more about 10-15 seconds. Stevia or honey. 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. agave nectar and Stevia. of cinnamon 2/3 cup shredded coconut (Unsweetened) 1 tsp. 2) Add raisins.VegetarianFoodPlan. 5) Continue to add sweetener to taste. 2) You don’t need to smooth it out. 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.com 25 . just place it on the tray in small chunky pieces. 3) Process all ingredients except raspberries for 10-15 seconds. or until ingredients are slightly mixed but still chunky. and essential fiber. Good For You Granola Ingredients: 4 cups of soaked sunflower seeds 1 cup of soaked flax seeds 2/3 cups of raisins 1 tsp. cinnamon. of salt 2 Tbsp. turn it no higher than 105 degrees so not to destroy the vitamins. you can add more agave. To dry granola: 1) Take the chunky mixture and drop it on dehydrator trays. of alcohol free vanilla 1 tsp. alcohol free vanilla. ©www. 4) If you don’t have a dehydrator. If you would like it sweeter. 4) Add raspberries. minerals. 3) If your dehydrator has a heating gauge.3.
Refrigerate if you have the space. agave nectar. chopped dried apples 1/2 cup shredded coconut 5 oz. agave nectar 32 oz. chopped walnuts 5 oz. water 1 tsp. Muesli Recipe Ingredients: 1 oz.com 26 . Store in an air-tight container. 5. vanilla Preparation: 1) 2) 3) 4) In a blender place rice. chopped sesame seeds 1 oz. Shake well before using. Rice Milk Recipe Ingredients: 1 cup cooked brown rice 1 oz. Fold in ingredients with a large spoon to mix. ©www. Eat with fresh fruit and non-dairy milk. Cover and blend on high until rice is pulverized. vanilla and water.4. raisins 8 oz. rolled wheat 8 oz. Store in a covered container in the refrigerator.VegetarianFoodPlan. rolled oats 8 oz. rolled rye Preparation: 1) 2) 3) 4) 5) Combine all ingredients in a large wide bowl.
3) Cashew milk will last about 5 days covered in the refrigerator.6. water 1 tsp. agave nectar. vanilla and water in high powered blender. * 1 serving is approximately 1 cup.com 27 . only creamy. ©www. vanilla Dash of salt to bring out the flavors Preparation: 1) Place cashews. 4) Shake well before using.VegetarianFoodPlan. Cashew Milk Recipe Ingredients: 1/2 cup raw cashew pieces 3 Tbsp. agave nectar 32 oz. 2) Cover and blend on high until cashews are pulverized and there are not chunks of cashew.
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.
With a fork. Hearty Tofu Scramble Ingredients: l lb.VegetarianFoodPlan. ©www. mash it all up until there are no big chunks. organic) 1 medium tomato 2 Tbsp. diced 1 Tbsp. Add the tofu mixture and stir-fry until the tofu is heated through. Add the nutritional yeast. diced Y2 onion. Sauté until the pieces are brown and crispy. Add the vegetables and stir-fry until they are tender. tamari/soy sauce. In a frying pan. cayenne pepper 1/8 tsp. Makes 4 servings.12. low sodium tamari or nama shoyu sauce. firm tofu (Non-gmo. Cut it into pieces and put it into a small mixing bowl. turmeric 2 tsp. cayenne and pepper. Rapeseed oil (or other mild-flavored oil) Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Drain the tofu.more if preferable 1/8 tsp. black pepper Y2 bell pepper. heat the canola oil and add the Fakin’ Bacon. nutritional yeast Y2 tsp. turmeric.com 32 .
minced garlic 1 can black-eyed peas. 3) Stir occasionally to keep from burning. ©www.com 33 . Breakfast Black Eyed Peas Ingredients: 1/2 large red onion. 4) Stir in salsa and simmer for 5 minutes more.13. drained 2-3 Roma tomatoes. and peppers in vegetable broth until soft.VegetarianFoodPlan. tomatoes. chopped 1/2 tsp. hot pepper (Jalepeno) 1 large green pepper. nama shoyu and 1/4 cup water 1 package of whole wheat tortillas Preparation: 1) In a nonstick pan. diced small 1/4 cup salsa 1/4 cup vegetable broth or 1 Tbsp. saute the onion. garlic. 6) Serve as is or with extra salsa. chopped 1/2 yellow pepper. 5) Warm tortillas and roll up some of the black-eyed peas mixture into each one. 2) Stir in black-eyed peas and cook on medium heat until vegetables are cooked through. chopped 1 tsp.
14. crushed 3 Tbsp. crumbled 1 Tbsp. Add crumbled tofu. Saute until lightly browned. ©www. or you can serve it on the top. cumin. Sprinkle with nutritional yeast. Add spaghetti squash salad.com 34 . paprika. Enjoy!! Makes 1 serving. 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. Saute until fully incorporated into tofu mixture and warmed thoroughly.1/2 cup firm tofu. Spoon the scrambled tofu/squash mixture in a line down the center of the tortilla. nama shoyu or tamari (Adds salty flavor) Dash of cayenne.VegetarianFoodPlan. turmeric 1 clove fresh garlic. tamari . Roll it up like a burrito. and spices. Add salsa. South Western Breakfast Burrito Ingredients: 1-2 low carb tortillas 1/3. Warm the tortillas. and water.
©www. spreading out the beans to cover the whole tortilla.15.com 35 . diced 3 Tbsp.VegetarianFoodPlan. or top the beans with the salsa and place the plates in a microwave oven and heat for 1 to 2 minutes on high. can of black beans 2 fat free/low fat flour tortillas 1 cup of salsa Diced green chillies 2 Tbsp. 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) Take the warmed tortillas and place each one flat on a separate plate. tomatoes. Huevos Rancheros Ingredients: 6 egg whites OR enough scrambled tofu mix to serve two 1 15oz. onions. 5) Top the beans with salsa that you've either warmed upon the stove top. Makes 2 servings. vegan cheese 4 Tbsp. diced Preparation: 1) Warm the beans and separately scramble the egg whites or tofu mix in a non stick pan. 6) Top the salsa with the scrambled egg whites or scrambled tofu. 4) Cover each tortilla with the black beans.
nutmeg. 3) You can store leftovers in the refrigerator. measure 2 cups of cereal to 5 cups of water. bringing it to boil.com 36 . 2) When ready to cook. cinnamon. Or make one serving by boiling 1/4 cup of cereal. and raisins and almond milk. 5) Add chopped apple.16. 4) Warm up when you want.VegetarianFoodPlan. 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. ©www.
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. strain water off grains. 2) In the AM. 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.com 37 . ©www. 3) Add the dried fruit. 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. Makes 3-4 servings. 5) Remove from heat and let stand covered for 5 minutes.17.VegetarianFoodPlan. add water 1 inch above grains. 6) This is also really good with dried apricots or with fresh chopped apples.
VegetarianFoodPlan. vanilla Dash of salt 2 tsp. Try to use a cover to steam the pancakes as much as fry them. Serve with fat free maple syrup. except for the Cinnamon and blueberries. 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. Fry in a non-stick pan sprayed with Pam. Tofu-Breakfast Pancakes Ingredients: 2 cups whole wheat flour 1 package silken Mori-Nu low fat tofu (1 gm/3 oz) 1 large apple 1 tsp. Be sure to add more soy milk or water to keep the batter from getting too thick as it sits. ©www. jam or jelly. Reduce the heat as you do subsequent batches.18. as it reduces the amount of Pam you need to fry them. or they will tend to stick.com 38 .
blackstrap molasses or raw honey Currants or raisins to taste Preparation: 1) 2) 3) 4) Rinse the grains.19. nut.VegetarianFoodPlan. 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. cinnamon. Variations – try adding vanilla. or yeast. Add the oats and fruit and simmer for another 15 minutes. Makes 1 large serving OR 2 small servings. ©www.com 39 .
Makes 12-16 bars. pumpkin seeds. 8) Serve.com 40 . Press the dough into the baking dish. Mix in coconut. agave and vanilla. wetting your hands with water to help pat the dough down evenly. salt and baking soda.VegetarianFoodPlan.20. Stir dry ingredients into wet. combine grapeseed oil. In a large bowl. 7) Bake at 350° for 20 minutes. ©www. Grease an 8x8 baking dish with grapeseed oil. 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. 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. combine almond flour. sunflower seeds.
raw Dressing: 2 Tbsp. 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.LUNCH RECIPES 1. fresh tarragon. julienned 1 medium yellow squash or zucchini. flat-leaf parsley 1 Tbsp. cut into 1/4 “ slices 1 medium orange bell pepper. 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. flaxseed oil 2 large ripe avocados 1 cup non-fat plain yogurt 1 medium shallot 2 Tbsp. cut into 1/4 “ slices 2 medium Belgian endive.VegetarianFoodPlan. cut into 1/4 “ slices in a diagonal 1 large hothouse cucumber.com 41 . ©www. julienned 1/3 cup sunflower seeds. chopped optional 3 Tbsp. julienned 1 medium jicama. 3) Place all vegetables in bowel and toss with salad dressing.
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. folding in the sides along the way. Put another plate on top and weigh it down with something heavy. canola oil 2 garlic cloves. Tofu Apple Spring Rolls The Wonders of Rice Paper: Rice paper wrappers are a fantastic alternative to bread for the gluten-intolerant. Peel. Toss the apple slices with the remaining tablespoon of orange juice to keep them from browning. 2 sprigs of cilantro. 4) 5) 6) 7) ©www. Preheat the oven to 375°F. or until softened.VegetarianFoodPlan. Serve or pack each roll wrapped in a lettuce leaf (this will keep the spring roll from sticking to the plate). cover the rolls with a damp paper towel and some plastic wrap to keep them from drying out. If packing for later. then turn the slices over and let sit for another 30 minutes. mirin (Sweet Japanese cooking wine) 1 Tbsp. Stir in the garlic. then turn the tofu block on its side and cut into thirds again. minced 1 Tbsp. sliced 9 large leaf or butterhead lettuce leaves. the mirin.2. and canola oil. some Napa cabbage. Let the tofu sit for 30 minutes. Dip one of the wrappers in a wide bowl filled with warm water for 15 seconds. Look for them in packages at Asian markets. ginger.com 42 . soy sauce 1 Tbsp. making nine equal slices. core. Place the slices in an 8×8-inch baking dish and pour the marinade over the top. and cayenne. Arrange a slice of tofu along with some apple slices. Roll up the rice paper to form a tight bundle. freshly squeezed orange juice 1 Tbsp. Bake the tofu and marinade for 40 minutes. minced ginger A pinch of cayenne 1 Granny Smith apple 9 (8-inch diameter) dried rice paper wrappers 18 fresh cilantro stems 1 cup finely shredded Napa cabbage 1 bunch scallions. Set aside to cool. Transfer to a dry work surface and pat dry. Make a marinade by whisking together 3 tablespoons of the orange juice. Press the tofu for 30 minutes. until it is golden brown and the marinade is absorbed. and thinly slice the Granny Smith apple. soy sauce. Cut the tofu into three slices lengthwise. Ingredients: 1 pound firm tofu 4 Tbsp. and scallions in a mound just below the center of the wrapper.
depending on the strength of your blender). 5) Serve piping hot. 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. about 10 minutes. 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. they should fill the pan completely.com 43 . Simmer for 15 minutes. chopped 1 large garlic clove. Toss with your hands until the tomatoes are evenly coated with oil. dried thyme Preparation: 1) Preheat the oven to 400°F. and 1 cup water (you may need to add an extra cup if the tomatoes are on the dry side). bag) 1/2 tsp.3. extra virgin olive oil 1 Tbsp. ©www. Place in oven and roast the tomatoes for 50 minutes.VegetarianFoodPlan. then arrange them cut side up. thyme. Add the onion and sauté until soft and slightly golden. Remove pan from the oven and set aside. 4) Blend the soup in batches in the blender. Carefully pour in all the tomatoes and their juices. sea salt 1/2 a medium onion. 3) Warm the rest of the olive oil in a large saucepan over medium heat. Add the basil. minced 1 tsp. with crackers or chunks of store-bought artisan-style bread. Add garlic and pepper flakes and sauté for one more minute. cut in half lengthwise (About 35) 1/4 cup plus 1 Tbsp. Roasted Tomato Basil Soup Ingredients: 6–6 1/2 pounds plum tomatoes. Remove from heat and allow to cool slightly.
stir in the salt and pepper to taste and serve hot. sea salt (Or to taste) Freshly ground black pepper Preparation: 1) Combine the black beans. paprika. pinto beans. just not red) 1 cup dried.5 to 3 quarts) slow cooker. thyme. for another 2 minutes. add the onion and bell pepper and sauté until the onion is translucent and soft. or crimson are all fine here. 5) When the chili is done. brown. Drain the dry beans and add them to the slow cooker along with the lentils. 2) Heat the olive oil in a skillet over medium-high heat. Let the beans soak for several hours or overnight. sage. dried oregano A pinch of cayenne 1/2 cup uncooked lentils (Black. 4) Cover the slow cooker and cook on high for 5 hours or on low for 8 hours. dried thyme 1/2 tsp. Add the garlic. TVP. finely chopped 1/2 a green or red bell pepper. ©www. extra virgin olive oil 1 onion. and cayenne and sauté. dried sage 1 tsp. cumin. about 5 minutes. and navy beans in a mixing bowl. paprika 1/2 tsp.com 44 . give the chilli a stir or two during the day to ensure even cooking. or until the garlic is soft and the spices are fragrant.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. beef-style texturized vegan protein (TVP) 1 (6-ounce) can salt-free tomato paste 1 tsp. 3) Scrape the onion and spice mixture into the insert of a medium-size (2. ground cumin 1 1/2 tsp. When the oil is hot. Rinse and drain the beans. until the beans are tender. and tomato paste. stirring constantly. then cover with a generous amount of water. minced 1 tsp. oregano. If you are around. chopped 1 garlic clove.4. Add 5 cups of boiling water and stir until everything is combined and there are no lumps of tomato paste.
3) In a large bowl. Toss again before serving. until just tender. drained and chopped 1 purple onion. diced 1/3 cup sliced black olives 2 Tbsp. Italian Pasta Salad Ingredients: 1 1/2 cups bowtie or corkscrew pasta 1 cup broccoli. 2) Lightly steam the broccoli. diced 1 red or yellow bell pepper.com 45 .VegetarianFoodPlan. diced 1 12 oz. broccoli and remaining ingredients and season to taste with salt and pepper. 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. chopped small 1 12 ounce can water-packed artichoke hearts. can green beans. ©www.5. Drain and allow to cool. diced 1 -2 tomatoes. toss together the pasta. 4) Allow to marinate in the refrigerator at least one hour before serving.
Simmer. salt 1 bay leaf 2 large carrots.6. for 1 hour. green split peas. chopped 1 tsp. onion and spices. Simmer. dried 10 cups water 1 onion. 2) Stir in the carrots. stirring occasionally. pepper 1/2 tsp. water. chopped 3 medium potatoes. Curried Split Pea and Potato Soup Ingredients: 16 oz. or until the soup reaches desired thickness. 3) Puree in a blender or food processor. covered. garlic powder 1 tsp. chopped 2 stalks celery.VegetarianFoodPlan. ©www. Remove bay leaf. curry powder 1/2 tsp.com 46 . dried oregano 1 tsp. for an additional 45 minutes. chopped Preparation: 1) In a large saucepan. potatoes and celery. Reheat before serving. uncovered. combine the split peas.
©www. firm Y2 cup eggless mayonnaise (Nasoya Nayonnaise is my favorite!) 2 red bell peppers. prepared mustard 1 Y2 tsp.6.com 47 . finely shredded 3 Tbsp. chopped fresh parsley 2 stalks celery. to taste Add dill to taste Preparation: 1) 2) 3) In a large bowl. you may wish to finely cube the tofu). finely chopped 1 tsp. garlic powder Black pepper. chopped finely 1 small carrot. sea salt 1 Y2 tsp. pickle relish 1 Y2 Tbsp. Add remaining ingredients and mix well. or as a side salad. served on crackers. chopped finely 4 scallions (White and green parts).VegetarianFoodPlan. mash tofu with a fork or potato masher (alternatively. onion granules 1/4 tsp. Raw Eggless Egg Salad Ingredients: 1 Y2 pounds tofu. The resulting savory treat is wonderful as a sandwich spread. turmeric 4 tsp.
for 5 minutes. drained and rinsed 1 can black beans.VegetarianFoodPlan. the canned corn. ground coriander 1 tsp. coarsely chopped 2-3 cloves garlic. adding water or tomato juice as needed if too much liquid evaporates. oregano. 2) Add the bell peppers.8. and all the beans. cayenne pepper 1 tsp. garlic. and stir in the cilantro or parsley. cayenne. and bring to a boil. ©www. stirring. seeded and cut into 1/2-squares 1 yellow onion. dried oregano 2 Tbsp. 4) Lower the heat and simmer for 30 minutes. 5) Season with salt and black pepper. thawed) Salt and freshly ground pepper. finely chopped 3-4 Tbsp. 3) Stir in the tomatoes. 6) Serve in shallow bowls. Add a little water as needed. onion. water for sautéing 1/4 tsp. drained and rinsed 1 can corn. drained (Or 1-1/2 cups frozen corn. seeded and cut into 1/2-squares 1 yellow bell pepper.com 48 . ground cumin 1 tsp. chili powder 3 medium tomatoes. and cook. chili powder. peeled and chopped (Or one 16-ounce can diced tomatoes) 1 can kidney beans. 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. coriander. This is to replace the oil that is often used for sautéing. Tres Bean Chilli Ingredients: 1 orange bell pepper. and cumin. seeded and cut into 1/2-squares 1 red bell pepper. drained and rinsed 1 can pinto beans.
chili powder 1/4 tsp. weigh pumpkin seeds. or flax crackers. rinsed and drained.com 49 . cooked pinto beans 4 oz. Mexican Bean Spread Ingredients: 1/2 oz. and green chilies. ©www. 4) Serve with raw veggies or baked tortilla chips. Process until almost smooth. cans. pinto beans. or omit both. Transfer them to a food processor. salt. 3) Add water if needed. liquid smoke flavouring Preparation: 1) In a medium-small wide bowl. raw pumpkin seeds 16 oz. and liquid smoke flavor. sea salt 1/4 tsp. * If you want to use canned beans. you will need 2 15 oz. * You can use pine nuts instead of pumpkin seeds. diced green chillies 1 tsp.9.VegetarianFoodPlan. 2) Add chili powder.
cumin and paprika.VegetarianFoodPlan.com 50 . The pieces should be about the size of a corn kernel.10. ©www. 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. by hand or with the food processor. Raw Vegan Ceviche Ingredients: 1 cup corn (Do not cut it up. black pepper. 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. each salt. 3) Add juice of one large pink grapefruit. in to very small pieces.
dry dill 1 tsp. Raw Vegan Falafel Ingredients: 1 cup sunflower seeds 1 Tbsp.com 51 . 3) Dehydrate at 145F. ©www. Makes about 15 balls. nutritional yeast (Optional) 1/2 tsp.11. curry A squeeze of lemon Preparation: 1) Place all ingredients in food processor until it turns into a paste. gently turning every two hours or so until they start to get crispy on the outside.VegetarianFoodPlan. chopped about a cup 1/2 cup celery leaf (Or parsley/cilantro) 1 Roma tomato 1/2 cup olives 1 Tbsp. cumin 1 tsp. sesame seeds 1/2 cup corn kernels (Fresh/frozen) 1 large clove of garlic 1 small onion. salt 1 Tbsp. 2) Mix well and form 1/4 cup balls.
you might need to stick a cocktail stick in it to hold. about 1/4 inch (1 cm) thick. Do this for all the other spinach leafs until the ingredients are gone. a few sticks of carrot.12. In a blender. Roll it up and the spinach leaf. mix the almond butter dressing with the cabbage. 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. puree the honey. lemon juice. Raw Lettuce Wraps Ingredients: 1/2 cup hemp seed 1/2 cup lemon juice 1 1/2 Tbsp. shredded 6 large collard green leaves or for a more mild flavor. The best and easiest way is to do this with you hands or a large wooden spoon.com 52 . Then you put some of the cabbage mix on the leaf.redchilli1Tbsp. Add some hemp seeds. and soy sauce.VegetarianFoodPlan. You should get a rather thick consistency. Cut the Mango lenthwise into strips. Add the almond butter and blend at low speed to combine. 3) 4) 5) ©www. basil. (You may add water if it needs to be thinner) In a bowl. red chili.nam ashoyusauce 1 cup raw almond butter 1/2 head Savoy cabbage. a few pieces of mango. Place the collard leaf on a cutting board with the underside facing up. and a few leafs of cilantro and. ginger. chopped ginger 1/4 cup green onions sliced 1/2Tbsp.
fenugreek powder 1/4 tsp. Simple Carrot-Bean Soup Ingredients: 3 cups water 1 Tbsp. frozen veggies. spices. Simmer for 5 minutes. coriander 2 Tbsp. olive oil Preparation: 1) Put water. miso paste. cumin seed Salt to taste 1/2 tsp. onion. navy beans 1/2 large onion 4 medium carrots. 3) Simmer for 10 minutes. 2) Add beans.com 53 . ©www.VegetarianFoodPlan. garam masala 1/2 tsp. chopped 1-1/2 cups frozen peas/carrots/corn (Any or all) 1 tsp. crushed red pepper 1 tsp. and oil.13. unpasteurized miso paste 1 can or 15 oz. garlic powder 1 tsp. and carrots into a pot. tarragon leaf 1 tsp.
diced 2 cups zucchini. deseeded and diced 1 cup red bell pepper.14. minced in garlic press 2 tsp.com 54 . deseeded and diced 1 Tbsp. ground black pepper 3 cups sweet potato. curry powder 2 tsp. sea salt 1 tsp. ©www. ground cumin 1 tsp. garlic. olive oil 2 Tbsp. Curried Vegetable and Chickpea Stew Ingredients: 2 cups onion. ground coriander Dash of cinnamon 3 tsp. rinsed and drained 1 1/2 cups tomatoes diced 1/2 cup vegetable stock or water Lemon juice to taste Preparation: 1) Sauté all ingredients in skillet for 10-5 minutes or until vegetables are tender. diced 1 cup green bell pepper.VegetarianFoodPlan. quartered lengthwise and sliced 1 can or 15 oz. chickpeas.
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. Bake at 375° for 10-15 minutes or until firm. pepper 1/3 cup vegan mayonnaise 2 tsp. spread over cut sides of buns. In a food processor. Shape into six patties. wheat germ and parsley. Add the eggs. Serve patties on buns with lettuce and tomato or wrap in lettuce leaf and reserved onion mixture. split or whole romaine lettuce leaves 6 lettuce leaves Preparation: 1) 2) 3) 4) 5) 6) 7) 8) In a small bowl. thinly sliced 1/4 cup fat-free red wine vinaigrette 2 cans (15 oz. Chickpea Burgers Ingredients: 1 large red onion. Dijon mustard 6 sesame seed hamburger buns. combine onion and vinaigrette. each) chickpeas or garbanzo beans. cover and pulse until blended. combine the chickpeas. Combine mayonnaise and mustard.VegetarianFoodPlan. curry powder Tomato sliced 1/2 tsp. cover and process until smooth. set aside.com 55 . Place on a baking sheet coated with cooking spray. curry and pepper.15. walnuts. ©www. Makes 6 servings.
VegetarianFoodPlan. and pepper among the halves and use a fork to fluff and incorporate mixture into squash. 4) Scoop out the seeds. 3) Remove from the oven. salt. reserve them to roast if you’d like. or delicate squash 1/3 cup pineapple juice 1 Tbsp. extra virgin olive oil 1/4 tsp. all spice Dash of cinnamon (Optional) Salt and pepper Preparation: 1) Preheat the oven to 350 degrees Fahrenheit. all spice. 6) E n j o y ! ©www. Acorn Squash with Pineapple Ingredients: 2 medium acorn. 5) Divide the juice. butternut.com 56 . 2) Place the whole squash on a baking sheet lined with parchment paper or foil and roast for 40-45 minutes. oil. then cut in half horizontally.16. or until tender. allow to cool for 10 minutes.
rinsed and drained 4 low carb tortillas (6 inches). Fold in half.com 57 . salsa. cheese and sour cream.) black beans. Makes 4 servings. Spoon 1/2 cupful down the center of each tortilla. Black Bean Fajitas Ingredients: 1/2 cup each julienned sweet yellow pepper and red pepper 1 cup red onions julienned 1 can (15 oz. cover and cook 1 minute longer or until heated through. top with tomato. ©www. 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.17. warmed or lettuce leaf for wrap 1 medium tomato.VegetarianFoodPlan.
18. Raw Creamed Spinach Soup Ingredients: Y2 head spinach leaves Y2 cucumber. cold pressed olive oil Preparation: 1) Blend all ingredients until smooth. salt Y2 tsp. unpasteurized barley miso Y2 tsp.VegetarianFoodPlan. lemon juice 1 Tbsp.com 58 . ©www. freshly cracked pepper Dash chili powder 1 Tbsp. peeled 1/4 cup water 1 avocado 1 clove garlic 1 cup tomato 1 Tbsp.
cored and diced 2 cups of spinach 1 cup tomatoes. Add garlic. Kick-it-up Spicy Curry Lentils Ingredients: 12 oz.com 59 . diced and crushed 2 cloves garlic. Add chiles. ©www. cumin. Add ginger root. masala. diced 1 tsp. ginger root. onion. red lentils (dry) 1 tsp. minced 1 medium onion. fresh coriander 1 tsp. seeded. turmeric 1 tsp. chopped 2 Tbsp. tomatoes and coriander. Add washed lentils and cover mixture with water. Simmer over low heat for about 25 minutes. Makes 4 servings. Add salt just before serving.19. salt Preparation: 1) 2) 3) 4) 5) 6) 7) Heat oil in skillet. garam masala 1/2 tsp. and cayenne. cumin powder 1/2 tsp. and turmeric and sauté until the onion is transparent. spinach. cayenne pepper 3 Anaheim chiles roasted.VegetarianFoodPlan.
chopped 1/2 small onion.20. 3) Can have as a side dish or on vegetables or salad.VegetarianFoodPlan. finely minced 1-2 Tbsp. ©www. kelp flakes (Gives it a fishy flavor) Vegan mayonaise Salt and pepper to taste Preparation: 1) Mash the garbanzo beans. Mock Tuna Salad Ingredients: 1 cup garbanzo beans (Canned or pre-cooked) 1 stalk celery. 2) Add remaining ingredients and mix well.com 60 .
diced 1 medium hothouse cucumber 15 oz.21. black beans. roasted bell peppers 1 clove minced garlic 1/3 cup flat leaf parsley. 3) Mince the garlic. and roasted bell peppers and add to the bowel. cooked 1 3/4 cup or 15 oz. zest and juice 2 Tbsp. 2) Dice the onion. dried oregano 1/2 tsp. roughly chopped 3 Tbsp. agave nectar or honey 1/2 tsp.com 61 . salt and pepper in a large bowl. extra virgin olive oil 1 medium red onion. ©www. dried basil Salt and pepper Preparation: 1) Whisk together the orange zest and juice. vinegar. thawed 1 large orange. cooked 1 pound green peas. and add to the salad. 4) Drain and rinse the beans and add along with the peas.VegetarianFoodPlan. garbanzo beans. cucumber. Zesty 3 Bean Salad Ingredients: 1 3/4 cup or 15 oz. pinto beans. rough chop the parsley. cooked 1 3/4 cup or 15 oz. balsamic vinegar 1 Tbsp. Dijon mustard 2 Tbsp. 5) Stir and serve chilled. oil. mustard. * You can use other beans and it will be very tasty.
brimming with fiber. packed with protein. Split Pea Soup This wonderful soup is filling. Makes 4 to 6 servings. diced 1 tsp.VegetarianFoodPlan. ground mustard 1/4 tsp. and bring to a simmer. Heat should be low-medium. diced 2 or 3 garlic cloves. ©www. A crock pot works very well for making this soup and cook for 6-8 hours. Check occasionally to make sure water has not completely evaporated. dried marjoram 1 tsp. and freezes well. 5) The resulting soup should be thick and creamy. dry uncooked 6 to 7 cups water or vegetable stock 1 medium-size yellow onion. low in calories and fat. with the split peas quite broken down and mushy. black pepper Salt and pepper. Cover loosely and cook until peas are tender. to taste Preparation: 1) 2) 3) 4) Rinse split peas. Place all ingredients except salt and pepper in a soup pot.22. dried basil 1/2 tsp. dried parsley 1/4 tsp. pressed or minced 2 carrots. 7) Can make creamy by blending in food processor. 6) Add salt and pepper to taste. checking for any impurities. such as stones or residue. diced 2 celery stalks. and serve hot.com 62 . Ingredients: 2 cups green split peas. 1 hour or longer. Make sure there’s enough water.
Add tofu to the pan with soy sauce. Garlic Ginger Tofu Ingredients: 3 Tbsp. Cover. minced or in garlic press 2 Tbsp. Stir in garlic and ginger. Squeeze lime juice and sprinkle green onion over tofu before serving. and cook for 1 minute. and continue cooking for 20 to 30 minutes. firm tofu Preparation 1) 2) 3) : Heat oil in a wok or frying pan over medium heat. Rapeseed oil 4 cloves garlic.com 63 . and stir to coat. soy sauce.DINNER RECIPES 1. green onion thinly sliced 1/2” ginger. ©www. minced maybe you can use garlic press 1 lime 1 Tbsp.VegetarianFoodPlan. or to taste 1 lb.
©www. let stand 10 minutes. Steamed Green Beans with Tomato-Garlic Vinaigrette Ingredients: 1 Tbsp. whisking to combine. or 1 pound green beans. 3) Steam beans. extra virgin olive oil 1/2 cup seeded chopped tomato 1 tsp chopped fresh thyme 16 oz. Dijon mustard 1/4 tsp.VegetarianFoodPlan.2. salt 1/8 tsp. add to tomato mixture.com 64 . 4) Cut into 2-inch pieces. freshly ground black pepper Garlic cloves. tossing gently to coat. slowly add oil. covered. 7 minutes or until crisp-tender. white wine vinegar 1/2 tsp. 2) Stir in tomato and thyme. crushed and minced 1 Tbsp. trimmed Preparation: 1) Combine first 5 ingredients in a medium bowl.
5) Serve with or without rice. fresh garlic. divided 1 cup whole water chestnuts. garlic. Vegetable N’ Braised Tofu Ingredients: 1 pound tofu firm silken style (Organic and non-gmo). fresh ginger. 2) Fry for about 5 minutes or until browned. green beans. pressed in garlic press 2 tsp. tofu. 3) Stir fry mushrooms. nama shoyu 3 Tbsp. minced in garlic press 1/2 cup fresh shiitake mushrooms.3.com 65 . cubed 1” 1 tsp. nama shoyu and ginger in water and remaining oil for several minutes. green onions. stems removed 1 cup fresh snow peas 1 cup water Preparation: 1) Heat 1 tsp. and sesame seeds and sauté 2-4 more minutes. drained and sliced 2 Tbsp. sesame oil. rapeseed oil in pan and add cubed tofu. ©www.VegetarianFoodPlan. 4) Add chestnuts. green onions 2 tsp. Rapeseed oil 2 tsp.
and process for 1 minute. Grill for 5 minutes and flip with tongs. tomato slices. olive oil. tamari. 5) Serve on toasted bun with fresh vegetables on top and sun dried tomato aioli.VegetarianFoodPlan. nama shoyu.4. cleaned and dried Whole grain buns or rolls Lettuce. and tamari. or sun dried tomatoes in olive oil are ready to go. 2) Food process. 3) In a small bowl. of bragg liquid aminos 6 Portobello mushrooms. balsamic vinegar.com 66 . chopped basil. Grill an additional 4 to 5 minutes or until tender. Preparation: 1) Rehydrate sun dried tomatoes in warm water for 15 min. 4) Dip each mushroom in marinade and place on hot grill. whisk together remaining chopped basil and garlic. ©www. Set aside. 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. onion slices. minced garlic 1 cup vegan mayonnaise 3 Tbsp. garlic. balsamic vinegar 2 Tbsp. combine sun dried tomatoes and water. vegan cheese as toppings. and vegan mayonnaise.
or blend beans and onion into a puree. minced 1/4 . cubed 1 avocado. peeled and cubed Preparation: 1) 2) 3) 4) 5) 6) Strain and rinse black beans. onion.1/2 tsp. Add spices.5. Remove from heat and cover. Mash. cayenne pepper Black pepper. black beans 2 Tbsp. pinch Toppings: 1 tomato. Add apple cider vinegar. Prepare toppings. apple cider vinegar Spices: 1 clove of garlic. cumin 1 tsp. food process. Burrito of Black Beans Ingredients: 1 Tbsp.VegetarianFoodPlan. ©www. diced 1 3/4 cup or 15 oz. Use a leaf of lettuce or tortillas to wrap up the bean.com 67 .
ground pepper Hot red pepper optional Preparation: 1) Combine all ingredients and stir well.VegetarianFoodPlan.com 68 . diced 2/3 bell peppers and color. sea salt 1/4 tsp. 2) To speed up the chopping process. deseeded and diced 2 Tbsp. diced Y2 cup carrots 1 cup cucumber. ground cumin 1-2 tsp. olive oil 1 Tbsp. 3) Cover and chill in refrigerator for 1-2 hours to allow flavors to blend.6. minced 1 tsp. diced 1/3 celery. deseeded and diced 1/3 cup red onions. put all vegetables slightly chopped in food processor and pulse until soup has reached desired chunkiness. diced 1/4 cup radishes. fresh lime juice or apple cider vinegar 1 Tbsp. garlic. thinly sliced 1/4 cup chopped fresh cilantro 1/4 cup chopped fresh parsley 1 jalapeno pepper. halved and thinly sliced 1/4 cup green onions. chilli powder Y2 tsp. ©www. Garden Patch Gazpacho Ingredients: 2 cups tomato vegetable juice low sodium 1 cup tomatoes.
or until all the liquid has been absorbed. ground coriander 1/4 cup chopped fresh cilantro Preparation: 1) Cut off broccoli stems. then top with steamed broccoli and black-bean sauce. Peel the stem with a sharp knife.VegetarianFoodPlan. 3) While kasha is cooking. Cover and simmer for about 10 minutes. tahini (Sesame seed butter) 1/2 tsp. sundried tomatoes in oil 1/4 cup chopped onion 1 3/4 cup or 15 oz. or until it is bright green and just tender. Cut or break the tops into bite-sized florets.com 69 . black beans. 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. combine and purée all the remaining ingredients in a food processor or blender. then slice it into 1/2-inch thick rounds. 4) Just before you are ready to eat. 2) Place kasha and salt into the water in a large saucepan. steam broccoli over boiling water for about 5 minutes. chili powder 1/4 tsp. 5) Place a small portion of kasha on each serving plate. ©www.7. cooked and drained 1/2 cup roasted red pepper 2 Tbsp. salt 1 1/2 oz. lemon juice 2 Tbsp. Set aside.
Use water in pan if you need more liquid to sauté. cut into chunks 1 red bell pepper. Polenta.VegetarianFoodPlan. ©www. Spread the cooked vegetables over Risotto. Zesty Tofu and Vegetables Ingredients: 2 to 3 cups cubed summer squash (Zucchini. cut into 1-inch cubes 1 Tbsp. or pasta. or scallop) 1 onion. or other seasoning mix Olive oil Risotto. seeded and cut into large pieces 2 cups small mushrooms 2 tomatoes. crookneck. Schilling Garlic and Herb. cubed 1/2 pound very firm tofu. Spike.com 70 . polenta. or pasta Preparation: 1) 2) Sauté the vegetables and mix in tofu cubes.8. and top with fresh tomato wedges.
and add the green pepper and onion. cooked Preparation (Makes 6 servings): 1) 2) 3) 4) 5) 6) 7) 8) Heat the olive oil in a large skillet on medium heat. red kidney beans. but do not let them get brown. stirring often while you do the next few steps. salt 1/2 tsp. black beans. basil leaf 2 tsp. Cook for at least 5 minutes. Stir all of the spices into the skillet. seasoned (or black) pepper 1 3/4 cup or 15 oz. For some reason. Reduce heat to a simmer and cook for at least 30 minutes. turn down the heat on the skillet and add a little water to slow things down. olive oil 1 green pepper. and put them (including the juice) into a dish. garlic powder 1 tsp.VegetarianFoodPlan.9. cooked 1 3/4 cups or 15 oz. chopped 2 1/2 cups whole tomatoes.com 71 . Garnish with fresh chopped onion and shredded cheese if desired. sugar 1/2 tsp. white northern or pinto beans. chili powder 1 jalapeno (Optional) seeded and chopped 1 tsp. cooked 1 3/4 cups or 15 oz. coarsely chopped 1 cup onion. The longer you cook the chili. using a can of diced tomatoes instead of the chopped whole tomatoes does not come out as well. If the onion starts to brown too quickly. 3 Bean Bonanza Chili Ingredients: 2 Tbsp. ground cumin seed 1 tsp. chopped 1 cup vegetable broth 4 tsp. Add all remaining ingredients and bring to a mild boil. the more the flavors will blend (up to about an hour). Cut the whole tomatoes into small pieces. oregano 1 tsp. Drain and rinse the beans. ©www.
2) Place in tortilla and top with plain yogurt and salsa.plain yogurt and salsa Low carb tortilla Preparation: 1) Heat all ingredients together on the stove. cooked and removed from shell 1/4 cup carrots. grated 1/4 cup fresh mushrooms 1/4 cup red bell peppers 8 oz. Spaghetti Squash Salad Ingredients: Whole Spaghetti Squash. ©www. raw 1/4 cup fresh/frozen corn Dash of chilli powder Sea salt Topping.com 72 .10.VegetarianFoodPlan. black beans 1/4 cup green bell peppers 1/4 cup pumpkin seeds.
Basmati Spinach Stew Ingredients: 1 Tbsp. ground mustard 1 tsp. package frozen spinach Salt and pepper to taste Preparation: 1) 2) 3) 4) 5) 6) Sauté carrots and spices for 3-5 minutes. can coconut milk (Don't use the "light" version) 4 cups water 1 cup basmati rice 1 16 oz.11. Canola oil 1 1/2 tsp. peeled and sliced into half rounds 1 10 oz. If not. 8) Take the pot off the heat and let sit for 5 minutes. Add the basmati rice and tofu and reduce heat to simmer. After 20 minutes of cooking the rice should be looking more or less done. ©www. ground coriander 1 tsp.VegetarianFoodPlan.com 73 . cook for a while longer. Defrost the spinach and squeeze out the extra water. black pepper 1 tsp. ground cumin 1/2 tsp. package firm tofu 2 carrots. cayenne pepper 1 14 oz. 9) Add salt and pepper to taste. 7) Add the spinach and cook for another 3-5 minutes to heat it up. Cook for 10 minutes. ground ginger 1/2 tsp. Add the water and coconut milk and bring to a gentle boil.
Add onions. fresh asparagus. toasted Preparation: 1) In a large nonstick skillet or wok.VegetarianFoodPlan. 5) Add asparagus mixture and tofu. 6) Serve with rice. thinly sliced 1 package (14 oz.com 74 . nama shoyu. stir-fry 2 minutes longer. divided 1 cup onions 1 lb. Bring to a boil. heat through. minced fresh gingerroot. 2) Add asparagus.12. pepper 2 cups hot cooked brown rice 2 Tbsp. Add squash. trimmed and cut into 1-inch pieces 1 medium yellow summer squash. 3) In the same pan. salt. stir-fry for 2 minutes. sprinkle with almonds. halved and sliced 2 green onions. Asparagus N’ Squash Tofu Stir-Fry Ingredients: 1/2 tsp. Remove and keep warm. sliced almonds. agave nectar or honey 1-1/4 cups vegetable broth 4 tsp. Remove and keep warm.) extra-firm tofu. cook and stir for 2 minutes or until thickened. canola oil. stir-fry 1 teaspoon ginger in 1 teaspoon oil for 1 minute. pepper and remaining ginger in remaining oil for 7-9 minutes or until lightly browned. salt 1/4 tsp. drained and cut into 1/2-inch cubes 1/4 tsp. braggs amino acids 2 tsp. ©www. divided 3 tsp. stir-fry 1 minute longer or until vegetables are crisp-tender. Makes 4 servings. 4) Stir in vegetable broth and sweetener and add to the pan. stir-fry tofu.
©www.13. Marinate the seitan in the mixture for at least 45 minutes.com 75 .VegetarianFoodPlan. Add to grilled vegetables or on top of a fresh salad. turning once and brushing with extra marinade as desired. seitan Preparation: 1) 2) 3) 4) Whisk together all ingredients except for the seitan. 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. olive oil 1 lb.
com 76 . Sesame Adzuki Beans Ingredients: 1/2 cup dry adzuki beans 1/4 cup tahini 1 Tbsp.5 cups water to the beans. 3) Makes 2 -4 servings.VegetarianFoodPlan. Drain off any remaining water and stir in the tahini and soy sauce.14. Reduce to a simmer and simmer until the beans are soft (depending on your beans 45 minutes to an hour). ©www. Drain off the water and transfer the beans to a saucepan. Add 1. soy sauce Water for cooking the beans Preparation: 1) 2) Soak the beans overnight in 2 cups of water. Bring to a boil over medium heat.
great northern beans. black beans. vegan cheese) Preparation: 1) Saute the onion until soft in a large pot sprayed with nonstick cooking spray. undrained 1 3/4 cups or 15 oz.com 77 . undrained 1 3/4 cups or 15 oz. cilantro. ©www. Taco Soup Ingredients: 1 large onion.VegetarianFoodPlan. Makes 15 cups. fresh cut of the cob 1 3/4 cups or 15 oz. fat free vegetarian refried beans 1 cup diced tomatoes 1 cup salsa Toppings (Avocado. chopped 1 package low sodium natural taco seasoning 2 cups whole kernel corn. 2) Add the other ingredients to the pot and simmer for 30-40 minutes. cooked.15.
hot sauce and 8 ounces of cheese. red bell pepper. Makes 6 – 8 servings. to taste 12 oz. finely chopped 1/2 cup chopped fresh cilantro 1 tsp. 3) Remove pan from heat and stir in baked beans. 4) Set up grill for indirect grilling and preheat to medium. Spoon the mixture into the hollowed chiles and sprinkle with remaining cheese. Add onion. to taste Preparation: 1) Cut poblano chiles in half lengthwise to create a boat for filling and scrape out seeds. Arrange the chillies on the grill away from the heat. Pepper Jack or Monterey Jack cheese or vegan cheese.16. garlic. coarsely grated Salt. 2) Heat 2 tablespoons olive oil in a nonstick skillet. finely chopped 2 cloves garlic. ground cumin 3 1/2 cups or 28 oz. jalapenos. Add salt and pepper to taste. olive oil 1 medium onion. drained 1-3 tsp. Grilled Stuffed Chili Rellenos or Green Bell Peppers Ingredients: 6 large poblano chiles or red/green bell peppers 2 Tbsp.VegetarianFoodPlan. and cook over medium heat until golden brown for about 4 minutes. seeded and chopped 1/2 red bell pepper. about 30 to 40 minutes. cilantro and cumin. ©www. finely chopped 2 jalapenos. vegetarian baked beans. to taste Freshly ground black pepper. hot sauce. 5) Cook until chillies are tender and cheese is browned and bubbling.com 78 .
©www. approximately 1/2 inch thick and fry patties in a small amount of oil until slightly firm. adding the flour a few tablespoons at a time to combine well. diced 1 3/4 cup or 15 oz. seasoned salt Salt and pepper to taste Oil for frying Whole grain bun or bread Preparation: 1) 2) Sautee the onions till soft.com 79 . Make veggie burgers and enjoy! 3) Makes 6 servings. mash the beans until almost smooth. garlic powder 1 tsp. cooked 1/2 cup whole wheat flour 2 slices bread. except the oil. Black Bean Burgers Ingredients: 1/2 onion.17. black beans. Form bean mixture into patties.VegetarianFoodPlan. crumbled 1 tsp. about 3-5 minutes. In a large bowl. Mixture will be thick. Add sauteed onions and the rest of the ingredients. onion powder 1/2 tsp.
minced fresh cilantro 1 tsp. ©www.com 80 . Toss with pasta. sauté the green pepper. onion. simmer 10 minutes longer. salt 1/8 tsp. bring to a boil. cider vinegar 1 tsp. cannelloni beans. seeded and chopped 3 garlic cloves. olive oil 1 3/4 cup or 15 oz. uncovered. pepper 5 cups hot cooked gluten free penne pasta Preparation: 1) 2) 3) 4) In a large skillet.18. cilantro. Stir in the peas. salt and pepper. Add tomatoes.VegetarianFoodPlan. 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. minced 1 Tbsp. jalapeno and garlic in oil for 5 minutes or until tender. sugar. for 10 minutes. vinegar. rinsed and drained 1-3 Tbsp. agave nectar 1 tsp. Makes 6 servings.
olive oil 4 cups (32 oz. saute onion and garlic in oil until tender. pepper 8 low carb tortillas (6 inches).) chopped green chilies 1 Tbsp. oregano. Garnish with avocado and chopped cilantro. Bring to a boil. chopped 2 garlic cloves. ©www.19. warmed 1/2 cup shredded reduced-fat cheddar cheese or vegan cheddar cheese 1 large ripe avocado.VegetarianFoodPlan. garlic powder) 1 tsp. rinsed and drained 1 Y2 cup diced tomatoes Y2 cup (4 oz. Stir in the beans. Spoon about 1/2 cup off center on each tortilla. cumin. chopped Preparation: 1) 2) 3) 4) 5) In a nonstick skillet. salt 1/4 tsp.) black beans.com 81 . ground cumin 1 tsp. Makes 8 servings. Reduce heat. salt. for 3-5 minutes or until mixture begins to thicken. garlic powder 1/4 tsp. Bean Tacos Ingredients: 1 medium onion. uncovered. dried oregano 1/2 tsp. simmer. sprinkle with cheese. tomatoes. chili powder (Or purchase a natural taco seasoning to replace chilli. peeled and sliced Fresh cilantro to top. chilies and seasonings. minced 1 Tbsp. Fold one side of tortilla over filling.
drained and cubed 2 tsp. minced fresh ginger root 1/2 tsp. crushed red pepper flakes 1 package (16 oz. chopped 3 cups hot cooked brown rice Preparation: 1) In a small bowl. cut into 1-inch pieces 4 cups shredded cabbage 4 plum tomatoes. stir-fry yellow pepper for 1 minute. stir-fry for 2 minutes. peanut butter 1 can (14 oz. Add mushrooms and onions. stir-fry 2 minutes longer. curry powder 1 tsp. stir-fry tofu in oil for 2-3 minutes or until heated through. bring to a boil. honey or agave 1/2 tsp. set aside. cornstarch 1-1/2 tsp.VegetarianFoodPlan. Curried Tofu Stir-Fry Ingredients: 1/4 cup nama shoyu sauce or Braggs Amino Acid 2 Tbsp. 3) In the same pan. Makes 6 servings. chili powder 1/2 tsp. 5) Return tofu to skillet. salt 1/2 tsp. 2) In a large nonstick skillet or wok coated with cooking spray. combine the first 10 ingredients. Add cabbage and tomatoes. julienned 1/2 pound sliced fresh mushrooms 1 tbsp. sesame oil 1 medium sweet yellow pepper. ©www.) light coconut milk 1 cup matchstick-cut carrots 8 green onions.20. 4) Stir coconut milk mixture and add to skillet. Cook and stir for 1-2 minutes or until thickened and vegetables are crisp-tender.com 82 . 6) Serve with rice.) firm tofu. Remove and keep warm.
) black beans. sauté green pepper and onion in oil until tender.com 83 . simmer. olive oil 2 cups pasta sauce (no high fructose corn syrup) 1 3/4 cup or(15 oz. Reduce heat. in a large saucepan. uncooked vegan spinach fettuccine 1 small green pepper. 5) Top with sauce and sprinkle with mozzarella cheese. garlic salt Dash pepper 1/2 cup (4 oz.21. chopped 1 Tbsp. Bring to a boil. minced fresh basil or 2 tsp. uncovered. fennel seed 1/4 tsp. chopped 1 small onion. rinsed and drained 2 Tbsp. 2) Meanwhile. for 5 minutes. 3) Stir in the pasta sauce. 4) Drain fettuccine. Makes 5 servings. black beans and seasonings. dried basil 1 tsp.) shredded part-skim mozzarella cheese or vegan mozzarella cheese Preparation: 1) Cook fettuccine according to package directions. ©www. Spinach Fettuccine with Tomato Basil Bean Sauce Ingredients: 6 oz. dried oregano 1/2 tsp.VegetarianFoodPlan.