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,

© www.VegetarianFoodPlan.com


Table of Contents Smoothies ............................................................................................................... .pg. 4 Desserts .................................................................................................................................pg. 11 Breakfast............................................................................................................... .pg. 27 Lunch .................................................................................................................... pg. 44 Dinner................................................................................................................... .pg. 67

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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

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sunflower.VegetarianFoodPlan.4. cored 2 tsp. Banana Cherry and Sesame Ingredients: Frozen organic cherries (1/2 cup to 1 cup) 1 banana 2 Tbsp. spinach. ground up flax seed 2 tsp. of raw cacao powder Raw honey or agave nectar as sweetener Water/ice to blend 5. 1 Tbsp. © www. coconut. Marvellous Mango Ingredients: 2-3 tsp. ground up sesame seed 6. flax seeds (Thickens smoothie) 2 tsp. cucumber. and nuts in 2-3 cups of water first preferably. 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. ginger and blend.com . raw sunflower seeds 4-6 raw Brazil nuts or 4-8 soaked raw almonds 1 Tbsp. Mango Delight’ Smoothie Ingredients: 1 cup organic almond milk 1 large fresh mango (peeled) or frozen 1 apple. sesame seeds 1 or 2 tsp. 2) Next add all the remaining ingredients: peeled mango.

cacao nibs 3-4 each raw almonds AND macadamia nuts 2 tsp. flax oil 1 tsp. of cacao powder  1/2 tsp. of coconut butter  1 tsp. of soaked brown flax seed  1 Tbsp. 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 . frozen acai 1/3 to 1/2 cup frozen mixed berries 1-2 Tbsp. 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. chopped flax seeds 8. of maca  Handful of goji berries  1 tsp. hemp seeds  3 tsp. Mac’ Berry Almond Smoothie Ingredients: 1/2 banana (Or substitute half an avocado but eliminate the flax oil) 4 oz. of your favorite dried green supplement  Stevia (Optional) 10.VegetarianFoodPlan. of honey 1 tray of ice cubes Water 9.7. Low Glycemic Chocolate-Green Smoothie Ingredients:  1 Tbsp.

or rice milk 1 Tbsp.2 cups liquid use water.com 7 . ground flaxseed 1/4 cup soaked raw almonds 1 tsp. soaked brown flax seed (Optional) 1-2 tsp. rice milk (less for thicker shake) 12. in water over night. flax meal 3 Tbsp. rinse before use) 2 apples sliced 1 banana sliced 1 Tbsp. hemp. of cacao powder 11/2 .11. soy. Chocolate-Avocado DREAM Ingredients: 1/2 avocado 1 medium sized banana 4-6 dates (Sweeten to taste. cinnamon 1/4 cup pure water if blending Nuts. raisins & hemp seeds (Optional) www.VegetarianFoodPlan. soy. raw carob powder 1 or 2 shakes of cinnamon 1 Tbsp. less is better) 1 Tbsp. Carob Shake Ingredients: 1 large banana 1-1/2 cup almond. organic maple syrup Add ice 13. Oat Meal Raw Food Breakfast Ingredients: 1/2-1 cup soaked oat groats (Let soak uncovered. almond.

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. then dump coconut water into blender.water and meat 1 cup your favorite frozen berry (Raspberry.14. strawberry.com 8 1) . soy or hemp milk 1 Tbsp. Remember to be very careful to avoid hard pieces from the husk. 16. rice. maca (Optional) Young Coconut Preparation: To open young coconut use clever or chef knife.VegetarianFoodPlan. Green Pome-berry Smoothie Ingredients: 1 medium sized banana 6-8oz (1 cup) frozen blueberries 1/2 cup pomegranate juice 1/2 cup almond. Energizing Smoothie Ingredients: 1/2 ripe avocado 1 frozen banana 1 young coconut. Vegan Green Chocolate Shake Ingredients: Almond milk vanilla unsweetened 1-2 fresh kale leaves Almond butter 1 Tbsp. soaked flaxseed 4-6 chucks pineapple (Fresh or frozen) 1-2 cup organic spinach (Fresh or frozen) 15. blueberry) Dash of Stevia to taste Dash cinnamon 1 Tsp. Favorite fruit/Y2 an apple 1/4 inch-1/2 inch raw ginger peeled Udo's. 2) Scoop out coconut meat and place in blender.

coconut butter (Or 1 young coconut with coco-water if available in your area) 2-3 cups water until desired Add ice only if desired www. of 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.VegetarianFoodPlan. 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. rice or almond milk Add ice if desired 19.17. 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. of ginger root powder or 1/4 inch fresh peeled ginger 1 Tbsp. of spirulina or SuperGreens powder Add water/ice 18. soy.com 9 .

3) Using blender or food processor grind oats to coarse powder texture. Makes 48 cookies 2. 4) Processed oats with berries. 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.com 10 . baking powder 1 cup applesauce (Optional unsweetened version) 4 oz agave nectar 2 tsp. 5) Now add to dry ingredients and fold in carob chips. 7) Allow treat to cool down then cut into squares and serve! ©www. of batter onto cookie sheet and flatten with fork. 6) Place a Tbsp. 5) Spread batter evenly into sprayed pan. Chocolate Chip Vegan Cookies Ingredients: 3 cups whole-wheat flour 1 tsp. 8) Bake about 12 minutes or until golden. 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) Moisten your fork if it begins to stick to batter. cloves. 2) Spray cookie sheet with cooking spray. 2) Spray baking pan with cooking spray. cinnamon. 6) Bake about 30 minutes or until lightly browned on edges. arrowroot and apple juice concentrate in large bowl. ground cinnamon 1 tsp. agave nectar and vanilla. Blueberry Squares Ingredients: 4 cups fresh blueberries or berry of your choice 2 tsp.DESSERT RECIPES 1. 3) Stir flour and baking powder in large bowl 4) In separate bowl stir well and combine applesauce.VegetarianFoodPlan. walnuts and seeds.

applesauce.can do gluten free 1/3 cup coconut. 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.com 11 . fine grain sea salt 1 tsp. baking powder 6-7 ounces chocolate chips or dark chocolate bar chopped or unsweetened carob www. ground cloves 1/4 tsp. do not cook 2/3 cup almond meal 1/4 teaspoon cardamom 1/4 tsp. finely shredded & unsweetened 3 large. 6) Pour batter into oiled pan and bake for 45-50 minutes. baking soda 1 tsp. alcohol free vanilla extract (Trader Joe’s has Alcohol Free FYI) 2 Tbsp. cinnamon 1/2 tsp. 7) Remove pie from oven and cover with aluminium foil for 10 minutes before removing from pan. vanilla extract 1/4 cup coconut oil or olive oil. baking powder and spice in a large mixing bowl. oats.VegetarianFoodPlan.3. all-spice 1/2 tsp. nutmeg 1 tsp. baking soda. ripe bananas. baking powder 1 Tbsp. well mashed (about 1 1/2 cups) 1 tsp. 4) Stir in the apple juice concentrate. cinnamon 1/2 tsp. and vanilla to the dry ingredients and mix until combined. 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. ground flax seed. slightly warm. Chocolate Oatmeal Chai Cookie Recipe Ingredients: 2 cups rolled oats. 5) Mix in the flax seed. 4.

baking powder Scant 1/2 tsp. coconut oil. each about 2 teaspoons in size. salt. fine grain sea salt 1 cup rolled oats 2/3 cup chopped walnuts 1 cup shredded carrots 1/2 cup real maple syrup. 6) Fold in the chocolate/carob. 7) Drop onto prepared baking sheets. ©www. almond meal. and ginger. racks in the top third. 2) To make almond meal.don't go too far or you'll end up with almond butter. one level tablespoonful at a time.14 minutes or until turning brown on the bottom. raisins and oats. 8) Bake in the top 1/3 of the oven for 10 . 6) Add this to the flour mixture and stir until just combined. shredded coconut. and coconut oil. 3) In a large bowl combine the bananas. an inch apart.12 minutes or until the cookies are golden on top and bottom. 4) In another bowl whisk together the oats. leaving about 2 inches between each cookie. Makes about 3 dozen bite-sized cookies. grated fresh ginger 1/4 cup wheat germ 1/2 cup raisins Preparation: 1) Preheat oven to 375F degrees. 8) Bake for 12 . 4) Add the nuts and carrots. vanilla extract. baking powder. cardamom.com 12 . Set aside.You can make your own almond meal by pulsing almonds in a food processor until it is the texture of sand . 2) Line two baking sheets with parchment paper. ground cloves. Carrot Ginger Oatmeal Cookie Recipe Ingredients: 1 cup whole wheat pastry flour 1 tsp. onto a parchment lined baking sheet.Preparation: 1) Preheat oven to 350 degrees.VegetarianFoodPlan. 7) Drop dollops of the dough. 3) In a large bowl whisk together the flour. 5) In a separate smaller bowl use a whisk to combine the maple syrup. room temperature 1/2 cup unrefined (fragrant) coconut oil. salt. wheat germ. 5. and baking powder. 5) Add the dry ingredients to the wet ingredients and stir until combined. cinnamon. warmed until just melted 1 tsp.

baking soda 3/4 tsp. olive oil. Bake for 10. In a medium mixing bowl combine the flour. and salt. 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. maybe 11 minutes . or unbleached all-purpose flour 1 tsp. Stir until combined.but don't over bake or they will be dry. Let cool five minutes and transfer to a cooling rack. give one more quick stir. Place racks in the top third. Let sit for five minutes. and vanilla. vanilla extract Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Preheat oven to 350F degrees. spelt flour.VegetarianFoodPlan. It's a loose batter.com 13 . Press down on each one gently with the back of a fork. maple syrup. 9) 10) Make 2 . Pour the flour mixture over the peanut butter mixture and stir until barely combined .3 dozen cookies. www.still a bit dusty looking. go ahead and chill the batter for an hour or so before this step. 6. just a stroke or two. Organic Peanut Butter Cookies Ingredients: 2 cups whole wheat pastry flour. In a separate larger bowl combine the peanut butter. so if you're set on doing criss-crosses. Now drop by heaping tablespoonfuls onto parchment-lined baking sheets.Makes about 2 1/2 dozen cookies. baking soda.

7.VegetarianFoodPlan. ©www.com 14 . carob powder 3 Tbsp. 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. red seedless grapes. Dark Chocolaty Chocolate Pudding Make a rich and creamy vegan chocolate mousse from tofu! Garnish with fresh strawberries. cacao powder 1 Tbsp. or crumble some graham crackers on top. Ingredients: 1 cup raw cashews 3 Tbsp. 2) Pour the pudding into bowls and add your desired toppings. a slice of apricot or whipped cream.

ground cloves 1 tsp. 8) Cool on a counter for 30 min and then frost with cream cheese frosting © www. salt 2 cup grated carrots 1 cup almond milk 1 1/2 cup applesauce 1 cup maple syrup.8. I use a food processor instead of grating them by hand. allspice Y2 tsp. and salt. 2) Grate the carrots. cloves.com 15 ." 5) Mix in the walnuts. 6) Transfer to a greased 13x9x2 pan. baking powder 1 1/2 tsp. Grade B (vegan) or 1 cup honey (Vegetarian) 1/2 cup crushed walnuts (Optional) Preparation: 1) First. 7) Bake for 40-50 min at 350F until a toothpick inserted into the middle of the cake comes out clean.VegetarianFoodPlan. Peter Rabbit Carrot Cake Ingredients: 2 cups spelt flour or whole wheat flour 2 tsp. baking soda. 4) Combine the carrots and the rest of the ingredients except for the walnuts to the flour mixture. allspice. 3) Preheat the oven to 350F. ground cinnamon 1/4 cup raisins 1 Y2 tsp. baking powder. baking soda 2 tsp. cinnamon. Mix until "just mixed. mix all dry ingredients together in a mixing bowl: flour.

combine the flour. and salt. baking soda (Non-aluminum) 1/2 tsp. orange zest 1 Tbsp. 3) In a large bowl. soda.com 16 . and agave nectar. salt 1 cup (240 ml) blueberries Preparation: 1) Preheat oven to 350F. 7) Spread the mixture evenly in the prepared pan. © www. orange juice. Stir well to combine. 5) Add blueberries and use a spoon or spatula to ensure they are coated with the flour mixture. 8) Bake until a knife inserted in the center comes out clean. about 40-45 minutes. baking powder.VegetarianFoodPlan. 2) Wipe a 9x5-inch loaf pan with oil. mash the bananas and add orange zest.9. orange juice 1/3 cup vanilla almond milk (Or apple sauce) 1/2 cup agave nectar 2 cups whole wheat flour 3/4 tsp. 6) Add the banana mixture and gently mix until just combined. Blue Banana Bread Ingredients: 3 large over-ripe bananas 1 tsp. baking powder 3/4 tsp. almond milk. 9) Allow to cool before cutting and serving. 4) In a separate bowl.

cloves 1/2 tsp. 11) When it’s done. www. baking soda into the flour and oatmeal in a bowl. 4) In a mixing bowl. of vanilla essence 1/4 cup raisins Preparation: 1) Preheat oven to 350F. This dough will be very slightly sticky.com 17 .1/2 cup of sugar 1/4 cup of unsweetened applesauce 3/4 tsp. raisins and nuts and mix well into the dough. oil + 1 Tbsp of Almond Milk 1/3 . 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. 6) Add in the flour mixture and beat on medium until a semi-stiff dough forms. olive oil or 1 Tbsp. beat olive oil (and/or milk) together with the vegan sugar. 2) Prepare a cookie sheet either with non-stick spray or a parchment paper. of salt (Optional) 1/2 tsp.VegetarianFoodPlan. 7) At this point. 9) Flatten to about 3/4 and keep it thick. add the vanilla essence. cinnamon.10. 5) Add in applesauce and egg substitute and beat well. of ground cinnamon 1/8 teaspoon nutmeg 1/4 tsp. 8) Drop by tablespoonful about 3 to a row. remove from cookie tray and cool on a rack. Stir to blend together. 3) Sift the salt. 12) Eat when nice a warm and chewy. of baking soda 1/4 cup pecans. 10) Bake in the center of oven for about 10-12 minutes. chopped 2 Tbsp.

very ripe banana Pinch of salt 1/4 cup chopped walnuts 1/8 cup sultanas or raisins 1/2 Tbsp. Line an 8x8-inch square baking pan with foil and lightly oil the bottom.11. Leave to cool and enjoy! 5) 6) 7) 8) ©www. pure maple syrup Egg replacer equivalent of 2 eggs 1/2 tsp. Low-fat Wheat-free Carob Brownies Ingredients: 1/3 cup brown rice flour 2/3 cup porridge oats 4 Tbsp. Add all the other ingredients and mix well. The mixture should be sticky but not too wet. Use a hand blender to blend the oats into a powder/flour. Mash the banana in a large mixing bowl. Bake for 30-35 minutes. Don’t over cook. You may need to adjust wet/dry ingredients to achieve the correct texture. tahini Preparation: 1) 2) 3) 4) Pre-heat oven to 350°. your better off slightly undercooking them and having a slightly soft middle. vanilla essence 1/2 cup carob powder 1 large.VegetarianFoodPlan.com 18 .

sliced strawberries Preparation: 1) Process avocado. and process until only slightly chunky. shredded (Unsweetened) Y2 cup quick oats 1 Tbsp.VegetarianFoodPlan.com 19 . pecans. sweetener (dates or maple syrup) and carob in a food processor or blender until smooth and creamy.raspberries. agave nectar Pinch of salt Preparation: 1) 2) 3) 4) Remove the pits from dates. Raw Carob pudding Ingredients: 2 medium ripe avocados 1 Y2 cup dates or 1 cup maple syrup If using dates add a little orange juice when blending 1/2 cup raw carob powder Toppings. Hold back a little coconut for coating the macaroons.12. almond butter 2 Tbsp. ©www. Roll into balls and lightly roll in shredded coconut. Raw Banana Macaroons Ingredients: 1 cup medjool dates 1 banana 1/2 cup coconut. 13. Place all ingredients in a food processor.

add a few more raisins and a tablespoon of water. salt 1 Y2 Tbsp. © www. again until smooth. cinnamon Y2 tsp. 3) After ingredients are mixed. add cacao nibs and blend just until nibs are well distributed. 2) If you can't get the mixture to hold together. 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. Speedy Raw Cookies Ingredients: 3/4 cup raw walnuts.14. cacao nibs Preparation: 1) Place dates in food processor and mix until smooth. Once smooth. raw coconut oil (It's best if it's very soft. Makes approximately 15 cookies. Raw "Chocolate Mint" Cookies Ingredients: 2 Y2 cups raw walnuts 2-3 fresh mint leaves. salt and coconut oil and mix it all up.com 20 . shredded 12 dates (Medjool are best) Y2-3/4 tsp. but not liquid) 2 Tbsp. cinnamon. mint. 4) Refrigerate before eating. remove from food processor by tablespoon-sized blobs and flatten into cookie-ish rounds. 2) Add walnuts. 3) Shape into balls and enjoy! 15.VegetarianFoodPlan.

© www. sliced strawberries.com 21 . fresh coconut butter (Optional) For Garnish: fresh strawberries. Blend the almonds and honey until finely chopped.16. sliced Preparation: Crust 1) 2) Topping 1) 2) Blend the walnuts. and fresh coconut butter (if using) until smooth. 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. blueberries.VegetarianFoodPlan. honey. Pour on top of crust and decorate with fresh.

dried coconut 1/2 tsp. cinnamon Water Preparation: 1) Blend all the ingredients until smooth. 18. process dates until smooth (or as close to smooth as you can get). Raw Pecan Pie Tart Ingredients: 2 cups pecans. Remove from food processor and place the mixture in a medium-sized bowl or onto the counter. ©www. Sort of "knead" in the chopped pecans until they're well distributed." coconut. Press the pecan mix into a 9x9 or 8x8 inch glass pan. cinnamon 1/2 cup pecans. salt.VegetarianFoodPlan. made into a smooth "pecan butter" (Your food processor can do this) 30 medjool dates. and cinnamon.17. salt 1 tsp. raw cacao powder 1/4 tsp. chopped Preparation: 1) 2) 3) 4) 5) 6) 7) In food processor. Store covered in the fridge until ready to eat. Add the "pecan butter. Process until everything is well mixed. Raw Chocolate Pudding Ingredients: Meat of 2 coconuts or coconut butter 10 cashews 6 dates 4 Tbsp. pitted 1 1/2 cup shredded.com 22 .

raisins. use a spatula to spread cookie mixture onto a dehydrator tray OR shape into balls and eat as is. cored Preparation: 1) Blend the almonds. sea salt. soaked overnight 2 cups raisins Y2 cup orange peel 2 medium oranges. Orange Almond Cookies Ingredients: 4 cups raw almonds.VegetarianFoodPlan. and apples in a food processor until they are finely chopped. orange peel. peeled and seeded) 1 banana 1-2 tsp. 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.com 23 . whole and peeled 2 apples.19. oranges. 2) When all ingredients are finely processed.

com 24 . 3) Optional. The leaf will give the dish more crunch and texture. chopped Dash of cayenne 1/4 tsp. This keeps the fiber structure intact and helps the digestive system.VegetarianFoodPlan. and green onions. salt and water.BREAKFAST RECIPES 1. cilantro. ©www. 2) Reduce heat and simmer for 5-10 minutes or until oats have reach your desired texture. Remove from heat and let cool. 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. cumin Lettuce leaf – Romaine/Collard Green Preparation: 1) In a food processor combine and blend almonds. * You can eat by itself or in a lettuce leaf. 2) Pour into bowl and fold in chopped tomatoes. 4) Place in water the night before and then prepare yoru breakfast the following morning as if they are cooked. green onions 1/4 cup cilantro Y2 cup tomatoes. Oatmeal Ingredients: 3 cups water 2 cups old fashioned oatmeal 1/2 cup raisins Preparation: 1) Bring water to a boil and add oatmeal. 2.do not heat oats.

2) Add raisins. Good For You Granola Ingredients: 4 cups of soaked sunflower seeds 1 cup of soaked flax seeds 2/3 cups of raisins 1 tsp. of 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. minerals. of salt 2 Tbsp. you can add more agave. alcohol free vanilla. 4) Add raspberries. turn it no higher than 105 degrees so not to destroy the vitamins. of cinnamon 2/3 cup shredded coconut (Unsweetened) 1 tsp. of alcohol free vanilla 1 tsp.3. just place it on the tray in small chunky pieces. salt.com 25 . or until ingredients are slightly mixed but still chunky. and blend once more about 10-15 seconds. and essential fiber. 3) Process all ingredients except raspberries for 10-15 seconds. 3) If your dehydrator has a heating gauge. agave nectar and Stevia. cinnamon. ©www. 5) Continue to add sweetener to taste. If you would like it sweeter. To dry granola: 1) Take the chunky mixture and drop it on dehydrator trays. 2) You don’t need to smooth it out.VegetarianFoodPlan. 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. 4) If you don’t have a dehydrator.

Rice Milk Recipe Ingredients: 1 cup cooked brown rice 1 oz. chopped walnuts 5 oz. Cover and blend on high until rice is pulverized. raisins 8 oz. ©www. Fold in ingredients with a large spoon to mix. vanilla Preparation: 1) 2) 3) 4) In a blender place rice. agave nectar 32 oz. Store in an air-tight container.4.com 26 . Muesli Recipe Ingredients: 1 oz. Shake well before using. Refrigerate if you have the space.VegetarianFoodPlan. chopped sesame seeds 1 oz. Eat with fresh fruit and non-dairy milk. rolled wheat 8 oz. water 1 tsp. vanilla and water. rolled rye Preparation: 1) 2) 3) 4) 5) Combine all ingredients in a large wide bowl. rolled oats 8 oz. 5. Store in a covered container in the refrigerator. chopped dried apples 1/2 cup shredded coconut 5 oz. agave nectar.

2) Cover and blend on high until cashews are pulverized and there are not chunks of cashew.com 27 . agave nectar 32 oz. 4) Shake well before using. 3) Cashew milk will last about 5 days covered in the refrigerator. * 1 serving is approximately 1 cup. Cashew Milk Recipe Ingredients: 1/2 cup raw cashew pieces 3 Tbsp. agave nectar. vanilla Dash of salt to bring out the flavors Preparation: 1) Place cashews. water 1 tsp.VegetarianFoodPlan. only creamy.6. vanilla and water in high powered blender. ©www.

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.



Cut it into pieces and put it into a small mixing bowl. firm tofu (Non-gmo. ©www. diced Y2 onion. Sauté until the pieces are brown and crispy. In a frying pan.12. Add the tofu mixture and stir-fry until the tofu is heated through. organic) 1 medium tomato 2 Tbsp. cayenne and pepper. Hearty Tofu Scramble Ingredients: l lb.more if preferable 1/8 tsp. turmeric. Add the vegetables and stir-fry until they are tender. Add the nutritional yeast.VegetarianFoodPlan. With a fork. turmeric 2 tsp. Makes 4 servings. black pepper Y2 bell pepper. diced 1 Tbsp. nutritional yeast Y2 tsp. heat the canola oil and add the Fakin’ Bacon. mash it all up until there are no big chunks. tamari/soy sauce. low sodium tamari or nama shoyu sauce. cayenne pepper 1/8 tsp. Rapeseed oil (or other mild-flavored oil) Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Drain the tofu.com 32 .

tomatoes. drained 2-3 Roma tomatoes. chopped 1 tsp.com 33 . 3) Stir occasionally to keep from burning. hot pepper (Jalepeno) 1 large green pepper.VegetarianFoodPlan. 6) Serve as is or with extra salsa. chopped 1/2 yellow pepper. saute the onion. and peppers in vegetable broth until soft. 2) Stir in black-eyed peas and cook on medium heat until vegetables are cooked through. chopped 1/2 tsp. 5) Warm tortillas and roll up some of the black-eyed peas mixture into each one. garlic. minced garlic 1 can black-eyed peas. nama shoyu and 1/4 cup water 1 package of whole wheat tortillas Preparation: 1) In a nonstick pan.13. ©www. diced small 1/4 cup salsa 1/4 cup vegetable broth or 1 Tbsp. Breakfast Black Eyed Peas Ingredients: 1/2 large red onion. 4) Stir in salsa and simmer for 5 minutes more.

cumin. crumbled 1 Tbsp.VegetarianFoodPlan. Add spaghetti squash salad.1/2 cup firm tofu. Add crumbled tofu. or you can serve it on the top. South Western Breakfast Burrito Ingredients: 1-2 low carb tortillas 1/3. ©www. crushed 3 Tbsp. Saute until lightly browned.com 34 . Warm the tortillas. and spices. turmeric 1 clove fresh garlic. 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.14. Sprinkle with nutritional yeast. paprika. Add salsa. tamari . and water. Roll it up like a burrito. Spoon the scrambled tofu/squash mixture in a line down the center of the tortilla. Saute until fully incorporated into tofu mixture and warmed thoroughly. nama shoyu or tamari (Adds salty flavor) Dash of cayenne.

or top the beans with the salsa and place the plates in a microwave oven and heat for 1 to 2 minutes on high. ©www. onions. 6) Top the salsa with the scrambled egg whites or scrambled tofu. diced Preparation: 1) Warm the beans and separately scramble the egg whites or tofu mix in a non stick pan.15. 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). vegan cheese 4 Tbsp. diced 3 Tbsp. 5) Top the beans with salsa that you've either warmed upon the stove top.VegetarianFoodPlan. spreading out the beans to cover the whole tortilla. Huevos Rancheros Ingredients: 6 egg whites OR enough scrambled tofu mix to serve two 1 15oz. tomatoes. 3) Take the warmed tortillas and place each one flat on a separate plate. Makes 2 servings. 4) Cover each tortilla with the black beans.com 35 . can of black beans 2 fat free/low fat flour tortillas 1 cup of salsa Diced green chillies 2 Tbsp.

16. ©www. 3) You can store leftovers in the refrigerator.com 36 . measure 2 cups of cereal to 5 cups of water. Or make one serving by boiling 1/4 cup of cereal. 5) Add chopped apple. 2) When ready to cook. cinnamon. and raisins and almond milk. 4) Warm up when you want. nutmeg. 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.VegetarianFoodPlan.

strain water off grains. Makes 3-4 servings. 2) In the AM.VegetarianFoodPlan. 6) This is also really good with dried apricots or with fresh chopped apples. put grains and cinnamon in a large bowl or pot. 3) Add the dried fruit.17. 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. add water 1 inch above grains. cover and let set overnight. Winter Grain Cereal Ingredients: 2/3 cups steel cut oats 1/3 cup pearl barley 2 Tbsp. 5) Remove from heat and let stand covered for 5 minutes. ©www. 4) Reduce to a bare simmer and stir occasionally for 10 minutes or so. the soy milk and 3 cups water and bring to a simmer on the stove.com 37 .

Reduce the heat as you do subsequent batches. or they will tend to stick. as it reduces the amount of Pam you need to fry them. jam or jelly. Be sure to add more soy milk or water to keep the batter from getting too thick as it sits. 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. Try to use a cover to steam the pancakes as much as fry them. Fry in a non-stick pan sprayed with Pam.18. ©www. 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. Serve with fat free maple syrup.com 38 . except for the Cinnamon and blueberries. vanilla Dash of salt 2 tsp.VegetarianFoodPlan.

Variations – try adding vanilla. Add the oats and fruit and simmer for another 15 minutes.19. blackstrap molasses or raw honey Currants or raisins to taste Preparation: 1) 2) 3) 4) Rinse the grains. ©www.com 39 . or yeast. Makes 1 large serving OR 2 small servings. Boil and then simmer the quinoa in water and mollasses for ten minutes. cinnamon. Quinoa Breakfast Ingredients: 1/2 cup water 1/4 cup quinoa 1/4 cup steel cut oats 1/4 cup peaches Dash of cinnamon and nutmeg Dash of Himalayan salt 1 Tbsp.VegetarianFoodPlan. nut.

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. Mix in coconut. ©www. 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. 7) Bake at 350° for 20 minutes.20.VegetarianFoodPlan.com 40 . 8) Serve. almond slivers and raisins. In a large bowl. Makes 12-16 bars. Grease an 8x8 baking dish with grapeseed oil. wetting your hands with water to help pat the dough down evenly. sunflower seeds. Press the dough into the baking dish. combine grapeseed oil. combine almond flour. salt and baking soda. Stir dry ingredients into wet. agave and vanilla. pumpkin seeds.

flat-leaf parsley 1 Tbsp. Rainbow Salad Ingredients: 1 medium red onion 1 medium green bell pepper. cut into 1/4 “ slices in a diagonal 1 large hothouse cucumber. julienned 1 medium yellow squash or zucchini. julienned 1/3 cup sunflower seeds. cut into 1/4 “ slices 1 medium orange bell pepper. flaxseed oil 2 large ripe avocados 1 cup non-fat plain yogurt 1 medium shallot 2 Tbsp.LUNCH RECIPES 1. fresh tarragon.VegetarianFoodPlan. cut into 1/4 “ slices 2 medium Belgian endive. chopped optional 3 Tbsp.com 41 . 2) Add a little water or more vinegar if necessary to thin. raw Dressing: 2 Tbsp. julienned 1 medium jicama. vinegar Salt and pepper Dash of honey to balance out the flavour Preparation: 1) Combine all dressing ingredients in a food processor or blender and blend until smooth. cut into 1/4 “ slices 1 medium red bell pepper. 3) Place all vegetables in bowel and toss with salad dressing. ©www.

Cut the tofu into three slices lengthwise.VegetarianFoodPlan. minced 1 Tbsp. and scallions in a mound just below the center of the wrapper. Roll up the rice paper to form a tight bundle. mirin (Sweet Japanese cooking wine) 1 Tbsp. Make a marinade by whisking together 3 tablespoons of the orange juice. Dip one of the wrappers in a wide bowl filled with warm water for 15 seconds. Put another plate on top and weigh it down with something heavy. Place the slices in an 8×8-inch baking dish and pour the marinade over the top. cover the rolls with a damp paper towel and some plastic wrap to keep them from drying out. Let the tofu sit for 30 minutes.com 42 . soy sauce. core. 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. 2 sprigs of cilantro. Tofu Apple Spring Rolls The Wonders of Rice Paper: Rice paper wrappers are a fantastic alternative to bread for the gluten-intolerant. 4) 5) 6) 7) ©www. soy sauce 1 Tbsp. Toss the apple slices with the remaining tablespoon of orange juice to keep them from browning. or until softened. making nine equal slices. freshly squeezed orange juice 1 Tbsp. until it is golden brown and the marinade is absorbed. then turn the slices over and let sit for another 30 minutes. Press the tofu for 30 minutes. washed and patted dry Add grated lime for zest Preparation: 1) 2) 3) Wrap the tofu in a kitchen towel and set it on a plate. some Napa cabbage.2. Transfer to a dry work surface and pat dry. Set aside to cool. canola oil 2 garlic cloves. ginger. Arrange a slice of tofu along with some apple slices. Ingredients: 1 pound firm tofu 4 Tbsp. Bake the tofu and marinade for 40 minutes. folding in the sides along the way. and cayenne. and canola oil. Look for them in packages at Asian markets. If packing for later. then turn the tofu block on its side and cut into thirds again. Preheat the oven to 375°F. the mirin. Stir in the garlic. Peel. and thinly slice the Granny Smith apple. sliced 9 large leaf or butterhead lettuce leaves. Serve or pack each roll wrapped in a lettuce leaf (this will keep the spring roll from sticking to the plate).

Drizzle the tomatoes with 1/4 cup olive oil and sprinkle with salt. thyme. ©www.VegetarianFoodPlan. Remove pan from the oven and set aside. cut in half lengthwise (About 35) 1/4 cup plus 1 Tbsp. sea salt 1/2 a medium onion. Simmer for 15 minutes. with crackers or chunks of store-bought artisan-style bread. they should fill the pan completely. Add the onion and sauté until soft and slightly golden. chopped 1 large garlic clove.com 43 . then arrange them cut side up. Toss with your hands until the tomatoes are evenly coated with oil. Remove from heat and allow to cool slightly. about 10 minutes. extra virgin olive oil 1 Tbsp. minced 1 tsp. Add the basil. 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. and 1 cup water (you may need to add an extra cup if the tomatoes are on the dry side). Place in oven and roast the tomatoes for 50 minutes. dried thyme Preparation: 1) Preheat the oven to 400°F. red pepper flakes (Optional) 2 cups fresh whole basil leaves (one 2 oz. 4) Blend the soup in batches in the blender. 5) Serve piping hot. Carefully pour in all the tomatoes and their juices. Add garlic and pepper flakes and sauté for one more minute. depending on the strength of your blender). 2) Arrange the cut tomatoes on a large (10×16-inch) baking sheet. Roasted Tomato Basil Soup Ingredients: 6–6 1/2 pounds plum tomatoes. 3) Warm the rest of the olive oil in a large saucepan over medium heat.3. bag) 1/2 tsp.

5 to 3 quarts) slow cooker. pinto beans.com 44 .4. about 5 minutes.VegetarianFoodPlan. thyme. extra virgin olive oil 1 onion. and navy beans in a mixing bowl. ©www. paprika. dried thyme 1/2 tsp. Add 5 cups of boiling water and stir until everything is combined and there are no lumps of tomato paste. oregano. 4) Cover the slow cooker and cook on high for 5 hours or on low for 8 hours. dried sage 1 tsp. 5) When the chili is done. or crimson are all fine here. for another 2 minutes. sage. 3) Scrape the onion and spice mixture into the insert of a medium-size (2. Rinse and drain the beans. finely chopped 1/2 a green or red bell pepper. 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. then cover with a generous amount of water. stirring constantly. Chili Con "Carne" Ingredients: 1/2 cup dried black beans 1/2 cup dried pinto beans 1/2 cup dried navy beans 1 Tbsp. until the beans are tender. just not red) 1 cup dried. beef-style texturized vegan protein (TVP) 1 (6-ounce) can salt-free tomato paste 1 tsp. When the oil is hot. chopped 1 garlic clove. add the onion and bell pepper and sauté until the onion is translucent and soft. cumin. If you are around. give the chilli a stir or two during the day to ensure even cooking. Add the garlic. and cayenne and sauté. or until the garlic is soft and the spices are fragrant. brown. sea salt (Or to taste) Freshly ground black pepper Preparation: 1) Combine the black beans. and tomato paste. minced 1 tsp. dried oregano A pinch of cayenne 1/2 cup uncooked lentils (Black. Let the beans soak for several hours or overnight. TVP. paprika 1/2 tsp. stir in the salt and pepper to taste and serve hot. ground cumin 1 1/2 tsp.

©www. until just tender. Italian Pasta Salad Ingredients: 1 1/2 cups bowtie or corkscrew pasta 1 cup broccoli. diced 1/3 cup sliced black olives 2 Tbsp. broccoli and remaining ingredients and season to taste with salt and pepper.com 45 .5. 3) In a large bowl. Drain and allow to cool. diced 1 12 oz. 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. diced 1 -2 tomatoes. can green beans. Toss again before serving. 2) Lightly steam the broccoli.VegetarianFoodPlan. chopped small 1 12 ounce can water-packed artichoke hearts. diced 1 red or yellow bell pepper. toss together the pasta. 4) Allow to marinate in the refrigerator at least one hour before serving.

chopped 2 stalks celery. pepper 1/2 tsp. chopped Preparation: 1) In a large saucepan.VegetarianFoodPlan. uncovered. potatoes and celery. salt 1 bay leaf 2 large carrots. Reheat before serving. combine the split peas. Remove bay leaf. for 1 hour.6. stirring occasionally. green split peas. Simmer. dried 10 cups water 1 onion. or until the soup reaches desired thickness. curry powder 1/2 tsp. water. chopped 3 medium potatoes. dried oregano 1 tsp. onion and spices. covered. chopped 1 tsp. Simmer. 3) Puree in a blender or food processor. 2) Stir in the carrots. for an additional 45 minutes. garlic powder 1 tsp. ©www.com 46 . Curried Split Pea and Potato Soup Ingredients: 16 oz.

pickle relish 1 Y2 Tbsp. chopped fresh parsley 2 stalks celery. ©www. turmeric 4 tsp. you may wish to finely cube the tofu). mash tofu with a fork or potato masher (alternatively.VegetarianFoodPlan. sea salt 1 Y2 tsp. or as a side salad. garlic powder Black pepper. firm Y2 cup eggless mayonnaise (Nasoya Nayonnaise is my favorite!) 2 red bell peppers.6. finely chopped 1 tsp. prepared mustard 1 Y2 tsp.com 47 . onion granules 1/4 tsp. Raw Eggless Egg Salad Ingredients: 1 Y2 pounds tofu. to taste Add dill to taste Preparation: 1) 2) 3) In a large bowl. served on crackers. Add remaining ingredients and mix well. finely shredded 3 Tbsp. The resulting savory treat is wonderful as a sandwich spread. chopped finely 4 scallions (White and green parts). chopped finely 1 small carrot.

drained (Or 1-1/2 cups frozen corn. peeled and chopped (Or one 16-ounce can diced tomatoes) 1 can kidney beans. garlic. This is to replace the oil that is often used for sautéing. thawed) Salt and freshly ground pepper. and cook. 6) Serve in shallow bowls. drained and rinsed 1 can corn. onion. coarsely chopped 2-3 cloves garlic. ground coriander 1 tsp. water for sautéing 1/4 tsp. adding water or tomato juice as needed if too much liquid evaporates. dried oregano 2 Tbsp. cayenne. oregano. 5) Season with salt and black pepper.com 48 . cayenne pepper 1 tsp. Add a little water as needed. seeded and cut into 1/2-squares 1 red bell pepper. drained and rinsed 1 can pinto beans. and bring to a boil. 2) Add the bell peppers. Tres Bean Chilli Ingredients: 1 orange bell pepper. 4) Lower the heat and simmer for 30 minutes. ground cumin 1 tsp. coriander. chili powder 3 medium tomatoes. for 5 minutes. stirring.VegetarianFoodPlan. drained and rinsed 1 can black beans. ©www. 3) Stir in the tomatoes.8. 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. and cumin. chili powder. seeded and cut into 1/2-squares 1 yellow onion. and stir in the cilantro or parsley. finely chopped 3-4 Tbsp. the canned corn. and all the beans. seeded and cut into 1/2-squares 1 yellow bell pepper.

weigh pumpkin seeds. you will need 2 15 oz. 2) Add chili powder.9. Transfer them to a food processor.VegetarianFoodPlan. * If you want to use canned beans. sea salt 1/4 tsp. or omit both. cans. rinsed and drained.com 49 . Mexican Bean Spread Ingredients: 1/2 oz. and liquid smoke flavor. 3) Add water if needed. 4) Serve with raw veggies or baked tortilla chips. pinto beans. and green chilies. liquid smoke flavouring Preparation: 1) In a medium-small wide bowl. ©www. or flax crackers. cooked pinto beans 4 oz. raw pumpkin seeds 16 oz. salt. Process until almost smooth. diced green chillies 1 tsp. * You can use pine nuts instead of pumpkin seeds. chili powder 1/4 tsp.

black pepper. Raw Vegan Ceviche Ingredients: 1 cup corn (Do not cut it up. 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. by hand or with the food processor. ©www. 3) Add juice of one large pink grapefruit.com 50 .10. 2) Put all chopped veggies in a large bowl and add: 1/2 tsp. in to very small pieces. 4) Stir well keep covered in the fridge 4-6 hours or more. each salt. cumin and paprika.

3) Dehydrate at 145F. chopped about a cup 1/2 cup celery leaf (Or parsley/cilantro) 1 Roma tomato 1/2 cup olives 1 Tbsp. curry A squeeze of lemon Preparation: 1) Place all ingredients in food processor until it turns into a paste. nutritional yeast (Optional) 1/2 tsp. cumin 1 tsp.com 51 . ©www. Makes about 15 balls. 2) Mix well and form 1/4 cup balls. salt 1 Tbsp. Raw Vegan Falafel Ingredients: 1 cup sunflower seeds 1 Tbsp. dry dill 1 tsp. gently turning every two hours or so until they start to get crispy on the outside.11.VegetarianFoodPlan. sesame seeds 1/2 cup corn kernels (Fresh/frozen) 1 large clove of garlic 1 small onion.

puree the honey. Cut the Mango lenthwise into strips. The best and easiest way is to do this with you hands or a large wooden spoon. shredded 6 large collard green leaves or for a more mild flavor. Then you put some of the cabbage mix on the leaf. and soy sauce. Roll it up and the spinach leaf. you might need to stick a cocktail stick in it to hold. a few sticks of carrot. Do this for all the other spinach leafs until the ingredients are gone. You should get a rather thick consistency. lemon juice. Add the almond butter and blend at low speed to combine.redchilli1Tbsp. chopped ginger 1/4 cup green onions sliced 1/2Tbsp. Add some hemp seeds.VegetarianFoodPlan. and a few leafs of cilantro and. (You may add water if it needs to be thinner) In a bowl. 3) 4) 5) ©www. 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. about 1/4 inch (1 cm) thick.12. basil. a few pieces of mango. Place the collard leaf on a cutting board with the underside facing up. Raw Lettuce Wraps Ingredients: 1/2 cup hemp seed 1/2 cup lemon juice 1 1/2 Tbsp. ginger. red chili.nam ashoyusauce 1 cup raw almond butter 1/2 head Savoy cabbage. mix the almond butter dressing with the cabbage.com 52 . In a blender.

3) Simmer for 10 minutes. frozen veggies. Simple Carrot-Bean Soup Ingredients: 3 cups water 1 Tbsp. onion. unpasteurized miso paste 1 can or 15 oz. miso paste.13. ©www. chopped 1-1/2 cups frozen peas/carrots/corn (Any or all) 1 tsp. tarragon leaf 1 tsp. and oil. 2) Add beans.VegetarianFoodPlan. fenugreek powder 1/4 tsp. navy beans 1/2 large onion 4 medium carrots. spices. and carrots into a pot. crushed red pepper 1 tsp. olive oil Preparation: 1) Put water. cumin seed Salt to taste 1/2 tsp. garlic powder 1 tsp. Simmer for 5 minutes.com 53 . garam masala 1/2 tsp. coriander 2 Tbsp.

Curried Vegetable and Chickpea Stew Ingredients: 2 cups onion. curry powder 2 tsp. diced 1 cup green bell pepper. olive oil 2 Tbsp. diced 2 cups zucchini. sea salt 1 tsp. ©www. quartered lengthwise and sliced 1 can or 15 oz. chickpeas.com 54 . minced in garlic press 2 tsp.14. rinsed and drained 1 1/2 cups tomatoes diced 1/2 cup vegetable stock or water Lemon juice to taste Preparation: 1) Sauté all ingredients in skillet for 10-5 minutes or until vegetables are tender. ground coriander Dash of cinnamon 3 tsp. garlic. ground cumin 1 tsp. ground black pepper 3 cups sweet potato.VegetarianFoodPlan. deseeded and diced 1 Tbsp. deseeded and diced 1 cup red bell pepper.

cover and pulse until blended. Dijon mustard 6 sesame seed hamburger buns. Makes 6 servings. wheat germ and parsley. cover and process until smooth.VegetarianFoodPlan. spread over cut sides of buns. 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. pepper 1/3 cup vegan mayonnaise 2 tsp. Place on a baking sheet coated with cooking spray. Serve patties on buns with lettuce and tomato or wrap in lettuce leaf and reserved onion mixture. Chickpea Burgers Ingredients: 1 large red onion.15.com 55 . combine onion and vinaigrette. ©www. Combine mayonnaise and mustard. Add the eggs. walnuts. set aside. curry powder Tomato sliced 1/2 tsp. Shape into six patties. In a food processor. each) chickpeas or garbanzo beans. Bake at 375° for 10-15 minutes or until firm. 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. combine the chickpeas. curry and pepper.

4) Scoop out the seeds. 5) Divide the juice. and pepper among the halves and use a fork to fluff and incorporate mixture into squash. then cut in half horizontally. or delicate squash 1/3 cup pineapple juice 1 Tbsp. salt. 3) Remove from the oven. oil. all spice. reserve them to roast if you’d like.com 56 . extra virgin olive oil 1/4 tsp. allow to cool for 10 minutes. Acorn Squash with Pineapple Ingredients: 2 medium acorn. all spice Dash of cinnamon (Optional) Salt and pepper Preparation: 1) Preheat the oven to 350 degrees Fahrenheit. 2) Place the whole squash on a baking sheet lined with parchment paper or foil and roast for 40-45 minutes.16.VegetarianFoodPlan. butternut. 6) E n j o y ! ©www. or until tender.

©www. cheese and sour cream.com 57 . warmed or lettuce leaf for wrap 1 medium tomato. salsa.VegetarianFoodPlan.) black beans. 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. cover and cook 1 minute longer or until heated through. rinsed and drained 4 low carb tortillas (6 inches). Add beans. Black Bean Fajitas Ingredients: 1/2 cup each julienned sweet yellow pepper and red pepper 1 cup red onions julienned 1 can (15 oz. Fold in half. Spoon 1/2 cupful down the center of each tortilla. Makes 4 servings.

com 58 . ©www. Raw Creamed Spinach Soup Ingredients: Y2 head spinach leaves Y2 cucumber. lemon juice 1 Tbsp. freshly cracked pepper Dash chili powder 1 Tbsp. unpasteurized barley miso Y2 tsp.18. salt Y2 tsp.VegetarianFoodPlan. peeled 1/4 cup water 1 avocado 1 clove garlic 1 cup tomato 1 Tbsp. cold pressed olive oil Preparation: 1) Blend all ingredients until smooth.

VegetarianFoodPlan. red lentils (dry) 1 tsp. and cayenne.com 59 . masala. turmeric 1 tsp. ©www. and turmeric and sauté until the onion is transparent. Add ginger root. Makes 4 servings. Add washed lentils and cover mixture with water. onion. Add salt just before serving. cumin powder 1/2 tsp. tomatoes and coriander. Kick-it-up Spicy Curry Lentils Ingredients: 12 oz. spinach. ginger root. salt Preparation: 1) 2) 3) 4) 5) 6) 7) Heat oil in skillet. cored and diced 2 cups of spinach 1 cup tomatoes. cumin. Add chiles.19. diced 1 tsp. seeded. chopped 2 Tbsp. Add garlic. fresh coriander 1 tsp. Simmer over low heat for about 25 minutes. diced and crushed 2 cloves garlic. garam masala 1/2 tsp. cayenne pepper 3 Anaheim chiles roasted. minced 1 medium onion.

©www. Mock Tuna Salad Ingredients: 1 cup garbanzo beans (Canned or pre-cooked) 1 stalk celery. chopped 1/2 small onion.VegetarianFoodPlan.com 60 . 2) Add remaining ingredients and mix well. 3) Can have as a side dish or on vegetables or salad.20. finely minced 1-2 Tbsp. kelp flakes (Gives it a fishy flavor) Vegan mayonaise Salt and pepper to taste Preparation: 1) Mash the garbanzo beans.

agave nectar or honey 1/2 tsp. 5) Stir and serve chilled. Zesty 3 Bean Salad Ingredients: 1 3/4 cup or 15 oz. black beans.com 61 . pinto beans. extra virgin olive oil 1 medium red onion. dried oregano 1/2 tsp. cucumber. balsamic vinegar 1 Tbsp. dried basil Salt and pepper Preparation: 1) Whisk together the orange zest and juice. and add to the salad.21. roasted bell peppers 1 clove minced garlic 1/3 cup flat leaf parsley. 4) Drain and rinse the beans and add along with the peas.VegetarianFoodPlan. garbanzo beans. diced 1 medium hothouse cucumber 15 oz. ©www. * You can use other beans and it will be very tasty. cooked 1 pound green peas. oil. and roasted bell peppers and add to the bowel. rough chop the parsley. vinegar. roughly chopped 3 Tbsp. zest and juice 2 Tbsp. cooked 1 3/4 cup or 15 oz. 3) Mince the garlic. Dijon mustard 2 Tbsp. mustard. cooked 1 3/4 cup or 15 oz. salt and pepper in a large bowl. 2) Dice the onion. thawed 1 large orange.

Cover loosely and cook until peas are tender. dried marjoram 1 tsp. Make sure there’s enough water. Heat should be low-medium. Place all ingredients except salt and pepper in a soup pot. such as stones or residue.VegetarianFoodPlan. Makes 4 to 6 servings. dried parsley 1/4 tsp. and bring to a simmer. pressed or minced 2 carrots. diced 2 celery stalks. A crock pot works very well for making this soup and cook for 6-8 hours. with the split peas quite broken down and mushy. and serve hot. ©www. brimming with fiber. checking for any impurities. to taste Preparation: 1) 2) 3) 4) Rinse split peas.com 62 . low in calories and fat. ground mustard 1/4 tsp. 6) Add salt and pepper to taste. black pepper Salt and pepper. dried basil 1/2 tsp. packed with protein. diced 2 or 3 garlic cloves. 5) The resulting soup should be thick and creamy. Check occasionally to make sure water has not completely evaporated. dry uncooked 6 to 7 cups water or vegetable stock 1 medium-size yellow onion. Split Pea Soup This wonderful soup is filling. Ingredients: 2 cups green split peas. 1 hour or longer. and freezes well.22. diced 1 tsp. 7) Can make creamy by blending in food processor.

or to taste 1 lb.com 63 . Garlic Ginger Tofu Ingredients: 3 Tbsp. Rapeseed oil 4 cloves garlic. minced maybe you can use garlic press 1 lime 1 Tbsp. Squeeze lime juice and sprinkle green onion over tofu before serving. Add tofu to the pan with soy sauce. ©www. green onion thinly sliced 1/2” ginger. and cook for 1 minute. soy sauce. Stir in garlic and ginger. and continue cooking for 20 to 30 minutes.DINNER RECIPES 1. minced or in garlic press 2 Tbsp.VegetarianFoodPlan. and stir to coat. Cover. firm tofu Preparation 1) 2) 3) : Heat oil in a wok or frying pan over medium heat.

©www. covered. crushed and minced 1 Tbsp. white wine vinegar 1/2 tsp. 3) Steam beans. 2) Stir in tomato and thyme.VegetarianFoodPlan. whisking to combine. 7 minutes or until crisp-tender. freshly ground black pepper Garlic cloves. tossing gently to coat. add to tomato mixture. Dijon mustard 1/4 tsp. let stand 10 minutes. salt 1/8 tsp. trimmed Preparation: 1) Combine first 5 ingredients in a medium bowl.2. extra virgin olive oil 1/2 cup seeded chopped tomato 1 tsp chopped fresh thyme 16 oz. Steamed Green Beans with Tomato-Garlic Vinaigrette Ingredients: 1 Tbsp.com 64 . or 1 pound green beans. slowly add oil. 4) Cut into 2-inch pieces.

5) Serve with or without rice. pressed in garlic press 2 tsp. Rapeseed oil 2 tsp. drained and sliced 2 Tbsp.com 65 . 3) Stir fry mushrooms. sesame oil. stems removed 1 cup fresh snow peas 1 cup water Preparation: 1) Heat 1 tsp. green onions. green beans. nama shoyu and ginger in water and remaining oil for several minutes. green onions 2 tsp. and sesame seeds and sauté 2-4 more minutes. minced in garlic press 1/2 cup fresh shiitake mushrooms. fresh garlic. garlic. cubed 1” 1 tsp. nama shoyu 3 Tbsp. 2) Fry for about 5 minutes or until browned. tofu. fresh ginger. Vegetable N’ Braised Tofu Ingredients: 1 pound tofu firm silken style (Organic and non-gmo). 4) Add chestnuts.VegetarianFoodPlan.3. divided 1 cup whole water chestnuts. ©www. rapeseed oil in pan and add cubed tofu.

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. chopped basil. nama shoyu. Grill for 5 minutes and flip with tongs. and vegan mayonnaise. and tamari. cleaned and dried Whole grain buns or rolls Lettuce. Preparation: 1) Rehydrate sun dried tomatoes in warm water for 15 min. garlic.4. tamari. 4) Dip each mushroom in marinade and place on hot grill. or sun dried tomatoes in olive oil are ready to go. ©www. 3) In a small bowl. balsamic vinegar 2 Tbsp. minced garlic 1 cup vegan mayonnaise 3 Tbsp. balsamic vinegar. olive oil 2 Tbsp. 5) Serve on toasted bun with fresh vegetables on top and sun dried tomato aioli. olive oil. of bragg liquid aminos 6 Portobello mushrooms. vegan cheese as toppings. whisk together remaining chopped basil and garlic.VegetarianFoodPlan. 2) Food process. and process for 1 minute. tomato slices. combine sun dried tomatoes and water. Grill an additional 4 to 5 minutes or until tender.com 66 . Set aside. onion slices.

cumin  1 tsp.5. black beans 2 Tbsp. cubed  1 avocado. Use a leaf of lettuce or tortillas to wrap up the bean. cayenne pepper  Black pepper. onion. Burrito of Black Beans Ingredients: 1 Tbsp. pinch Toppings:  1 tomato. or blend beans and onion into a puree. minced  1/4 . diced 1 3/4 cup or 15 oz. ©www. apple cider vinegar Spices:  1 clove of garlic.VegetarianFoodPlan. Mash. peeled and cubed Preparation: 1) 2) 3) 4) 5) 6) Strain and rinse black beans. food process. Remove from heat and cover. Add apple cider vinegar.1/2 tsp. Add spices. Prepare toppings.com 67 .

diced 2/3 bell peppers and color. Garden Patch Gazpacho Ingredients: 2 cups tomato vegetable juice low sodium 1 cup tomatoes.com 68 . garlic. diced 1/4 cup radishes.VegetarianFoodPlan. diced 1/3 celery. deseeded and diced 2 Tbsp. put all vegetables slightly chopped in food processor and pulse until soup has reached desired chunkiness. fresh lime juice or apple cider vinegar 1 Tbsp. halved and thinly sliced 1/4 cup green onions. 2) To speed up the chopping process. chilli powder Y2 tsp. ©www. ground cumin 1-2 tsp. 3) Cover and chill in refrigerator for 1-2 hours to allow flavors to blend. ground pepper Hot red pepper optional Preparation: 1) Combine all ingredients and stir well. thinly sliced 1/4 cup chopped fresh cilantro 1/4 cup chopped fresh parsley 1 jalapeno pepper. olive oil 1 Tbsp.6. minced 1 tsp. sea salt 1/4 tsp. diced Y2 cup carrots 1 cup cucumber. deseeded and diced 1/3 cup red onions.

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. salt 1 1/2 oz. chili powder 1/4 tsp. Set aside. then top with steamed broccoli and black-bean sauce. 3) While kasha is cooking. combine and purée all the remaining ingredients in a food processor or blender. Broccoli Smothered in Black Bean Sauce Ingredients: 1 large bunch broccoli 4 cups boiling water 2 cups kasha (Use buckwheat groats for a milder flavor) 1/2 tsp. Cover and simmer for about 10 minutes. ©www. ground coriander 1/4 cup chopped fresh cilantro Preparation: 1) Cut off broccoli stems. lemon juice 2 Tbsp. 2) Place kasha and salt into the water in a large saucepan.7. 4) Just before you are ready to eat. cooked and drained 1/2 cup roasted red pepper 2 Tbsp. or until it is bright green and just tender. steam broccoli over boiling water for about 5 minutes. ground cumin 1/4 tsp.com 69 . or until all the liquid has been absorbed.VegetarianFoodPlan. tahini (Sesame seed butter) 1/2 tsp. Cut or break the tops into bite-sized florets. Peel the stem with a sharp knife. black beans. 5) Place a small portion of kasha on each serving plate.

Spread the cooked vegetables over Risotto. seeded and cut into large pieces 2 cups small mushrooms 2 tomatoes. Polenta. or pasta Preparation: 1) 2) Sauté the vegetables and mix in tofu cubes. Use water in pan if you need more liquid to sauté. cut into 1-inch cubes 1 Tbsp.com 70 . and top with fresh tomato wedges. Schilling Garlic and Herb. Zesty Tofu and Vegetables Ingredients: 2 to 3 cups cubed summer squash (Zucchini. crookneck. Spike. ©www. or pasta. polenta. or other seasoning mix Olive oil Risotto. cubed 1/2 pound very firm tofu.VegetarianFoodPlan. or scallop) 1 onion. cut into chunks 1 red bell pepper.8.

VegetarianFoodPlan. black beans. sugar 1/2 tsp. cooked 1 3/4 cups or 15 oz. ©www. 3 Bean Bonanza Chili Ingredients: 2 Tbsp. white northern or pinto beans. chopped 1 cup vegetable broth 4 tsp. garlic powder 1 tsp. Cook for at least 5 minutes. salt 1/2 tsp. but do not let them get brown. For some reason. If the onion starts to brown too quickly. seasoned (or black) pepper 1 3/4 cup or 15 oz. cooked Preparation (Makes 6 servings): 1) 2) 3) 4) 5) 6) 7) 8) Heat the olive oil in a large skillet on medium heat. the more the flavors will blend (up to about an hour).9. Reduce heat to a simmer and cook for at least 30 minutes. oregano 1 tsp. and put them (including the juice) into a dish. red kidney beans. turn down the heat on the skillet and add a little water to slow things down. The longer you cook the chili. chili powder 1 jalapeno (Optional) seeded and chopped 1 tsp. Add all remaining ingredients and bring to a mild boil. Cut the whole tomatoes into small pieces. cooked 1 3/4 cups or 15 oz. ground cumin seed 1 tsp.com 71 . using a can of diced tomatoes instead of the chopped whole tomatoes does not come out as well. chopped 2 1/2 cups whole tomatoes. and add the green pepper and onion. Garnish with fresh chopped onion and shredded cheese if desired. Stir all of the spices into the skillet. Drain and rinse the beans. olive oil 1 green pepper. stirring often while you do the next few steps. basil leaf 2 tsp. coarsely chopped 1 cup onion.

10. black beans 1/4 cup green bell peppers 1/4 cup pumpkin seeds. ©www. raw 1/4 cup fresh/frozen corn Dash of chilli powder Sea salt Topping.VegetarianFoodPlan.plain yogurt and salsa Low carb tortilla Preparation: 1) Heat all ingredients together on the stove. grated 1/4 cup fresh mushrooms 1/4 cup red bell peppers 8 oz. 2) Place in tortilla and top with plain yogurt and salsa. cooked and removed from shell 1/4 cup carrots.com 72 . Spaghetti Squash Salad Ingredients: Whole Spaghetti Squash.

package firm tofu 2 carrots. black pepper 1 tsp. 7) Add the spinach and cook for another 3-5 minutes to heat it up. ground mustard 1 tsp. cayenne pepper 1 14 oz. cook for a while longer. ©www.com 73 . Basmati Spinach Stew Ingredients: 1 Tbsp. can coconut milk (Don't use the "light" version) 4 cups water 1 cup basmati rice 1 16 oz. After 20 minutes of cooking the rice should be looking more or less done.VegetarianFoodPlan. Canola oil 1 1/2 tsp. package frozen spinach Salt and pepper to taste Preparation: 1) 2) 3) 4) 5) 6) Sauté carrots and spices for 3-5 minutes. 8) Take the pot off the heat and let sit for 5 minutes. ground cumin 1/2 tsp. Defrost the spinach and squeeze out the extra water. If not. Add the basmati rice and tofu and reduce heat to simmer. Cook for 10 minutes. ground ginger 1/2 tsp. peeled and sliced into half rounds 1 10 oz. Add the water and coconut milk and bring to a gentle boil.11. ground coriander 1 tsp. 9) Add salt and pepper to taste.

pepper 2 cups hot cooked brown rice 2 Tbsp. braggs amino acids 2 tsp. stir-fry 1 minute longer or until vegetables are crisp-tender. ©www. 2) Add asparagus. 3) In the same pan. nama shoyu. Asparagus N’ Squash Tofu Stir-Fry Ingredients: 1/2 tsp.12. stir-fry 2 minutes longer. heat through. 5) Add asparagus mixture and tofu. agave nectar or honey 1-1/4 cups vegetable broth 4 tsp.com 74 . sliced almonds. divided 3 tsp. drained and cut into 1/2-inch cubes 1/4 tsp. stir-fry tofu. Bring to a boil. Remove and keep warm. salt. Makes 4 servings. 6) Serve with rice. salt 1/4 tsp. 4) Stir in vegetable broth and sweetener and add to the pan. minced fresh gingerroot. Remove and keep warm. fresh asparagus. canola oil. toasted Preparation: 1) In a large nonstick skillet or wok. trimmed and cut into 1-inch pieces 1 medium yellow summer squash. cook and stir for 2 minutes or until thickened.VegetarianFoodPlan. pepper and remaining ginger in remaining oil for 7-9 minutes or until lightly browned. divided 1 cup onions 1 lb. Add onions. stir-fry 1 teaspoon ginger in 1 teaspoon oil for 1 minute. sprinkle with almonds. halved and sliced 2 green onions. Add squash. thinly sliced 1 package (14 oz.) extra-firm tofu. stir-fry for 2 minutes.

com 75 . olive oil 1 lb. Grill over hot coals. Marinate the seitan in the mixture for at least 45 minutes. 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. ©www.VegetarianFoodPlan.13. seitan Preparation: 1) 2) 3) 4) Whisk together all ingredients except for the seitan. 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. 3) Makes 2 -4 servings. Add 1.com 76 . ©www.VegetarianFoodPlan.14. Bring to a boil over medium heat. Drain off any remaining water and stir in the tahini and soy sauce. Drain off the water and transfer the beans to a saucepan.5 cups water to the beans. Sesame Adzuki Beans Ingredients: 1/2 cup dry adzuki beans 1/4 cup tahini 1 Tbsp. Reduce to a simmer and simmer until the beans are soft (depending on your beans 45 minutes to an hour).

fresh cut of the cob 1 3/4 cups or 15 oz. chopped 1 package low sodium natural taco seasoning 2 cups whole kernel corn.com 77 . ©www. Makes 15 cups. vegan cheese) Preparation: 1) Saute the onion until soft in a large pot sprayed with nonstick cooking spray. cilantro. great northern beans.15.VegetarianFoodPlan. 2) Add the other ingredients to the pot and simmer for 30-40 minutes. cooked. Taco Soup Ingredients: 1 large onion. black beans. undrained 1 3/4 cups or 15 oz. undrained 1 3/4 cups or 15 oz. fat free vegetarian refried beans 1 cup diced tomatoes 1 cup salsa Toppings (Avocado.

ground cumin 3 1/2 cups or 28 oz. red bell pepper. Grilled Stuffed Chili Rellenos or Green Bell Peppers Ingredients: 6 large poblano chiles or red/green bell peppers 2 Tbsp. finely chopped 2 cloves garlic. Add onion. Add salt and pepper to taste. 3) Remove pan from heat and stir in baked beans. garlic. 5) Cook until chillies are tender and cheese is browned and bubbling. hot sauce and 8 ounces of cheese. Pepper Jack or Monterey Jack cheese or vegan cheese. to taste Preparation: 1) Cut poblano chiles in half lengthwise to create a boat for filling and scrape out seeds.VegetarianFoodPlan. cilantro and cumin. ©www. to taste 12 oz.16. finely chopped 2 jalapenos. and cook over medium heat until golden brown for about 4 minutes. vegetarian baked beans. 4) Set up grill for indirect grilling and preheat to medium. olive oil 1 medium onion. seeded and chopped 1/2 red bell pepper. to taste Freshly ground black pepper. jalapenos. hot sauce. drained 1-3 tsp.com 78 . about 30 to 40 minutes. Spoon the mixture into the hollowed chiles and sprinkle with remaining cheese. 2) Heat 2 tablespoons olive oil in a nonstick skillet. Arrange the chillies on the grill away from the heat. finely chopped 1/2 cup chopped fresh cilantro 1 tsp. coarsely grated Salt. Makes 6 – 8 servings.

cooked 1/2 cup whole wheat flour 2 slices bread. diced 1 3/4 cup or 15 oz. Add sauteed onions and the rest of the ingredients. Form bean mixture into patties. Mixture will be thick. approximately 1/2 inch thick and fry patties in a small amount of oil until slightly firm. mash the beans until almost smooth. In a large bowl.VegetarianFoodPlan. seasoned salt Salt and pepper to taste Oil for frying Whole grain bun or bread Preparation: 1) 2) Sautee the onions till soft. onion powder 1/2 tsp.17. adding the flour a few tablespoons at a time to combine well. Black Bean Burgers Ingredients: 1/2 onion. crumbled 1 tsp. black beans. ©www.com 79 . Make veggie burgers and enjoy! 3) Makes 6 servings. garlic powder 1 tsp. except the oil. about 3-5 minutes.

VegetarianFoodPlan. Stir in the peas. for 10 minutes.com 80 . Add tomatoes. Simmer. jalapeno and garlic in oil for 5 minutes or until tender. simmer 10 minutes longer. rinsed and drained 1-3 Tbsp. seeded and chopped 3 garlic cloves. sugar. sauté the green pepper.18. minced 1 Tbsp. pepper 5 cups hot cooked gluten free penne pasta Preparation: 1) 2) 3) 4) In a large skillet. cider vinegar 1 tsp. cannelloni beans. Toss with pasta. agave nectar 1 tsp. onion. olive oil 1 3/4 cup or 15 oz. bring to a boil. cilantro. Makes 6 servings. vinegar. uncovered. ©www. minced fresh cilantro 1 tsp. Penne Pasta & Beans Ingredients: 3 1/2 cups crushed tomatoes 1 cup chopped red bell pepper 1/2 cup chopped onion 1 jalapeno pepper. salt and pepper. salt 1/8 tsp.

garlic powder) 1 tsp. peeled and sliced Fresh cilantro to top. chili powder (Or purchase a natural taco seasoning to replace chilli. oregano. rinsed and drained 1 Y2 cup diced tomatoes Y2 cup (4 oz.VegetarianFoodPlan. pepper 8 low carb tortillas (6 inches). warmed 1/2 cup shredded reduced-fat cheddar cheese or vegan cheddar cheese 1 large ripe avocado.) black beans. olive oil 4 cups (32 oz. tomatoes. saute onion and garlic in oil until tender. ©www. dried oregano 1/2 tsp. ground cumin 1 tsp.com 81 . Spoon about 1/2 cup off center on each tortilla. simmer. salt. uncovered. salt 1/4 tsp. Garnish with avocado and chopped cilantro. sprinkle with cheese. Reduce heat. minced 1 Tbsp. for 3-5 minutes or until mixture begins to thicken.19. Bean Tacos Ingredients: 1 medium onion. chopped Preparation: 1) 2) 3) 4) 5) In a nonstick skillet.) chopped green chilies 1 Tbsp. garlic powder 1/4 tsp. chopped 2 garlic cloves. Fold one side of tortilla over filling. Bring to a boil. cumin. Makes 8 servings. Stir in the beans. chilies and seasonings.

Add cabbage and tomatoes. set aside. combine the first 10 ingredients. Makes 6 servings. curry powder 1 tsp. stir-fry tofu in oil for 2-3 minutes or until heated through. cut into 1-inch pieces 4 cups shredded cabbage 4 plum tomatoes. 5) Return tofu to skillet. 3) In the same pan. stir-fry for 2 minutes. salt 1/2 tsp. bring to a boil. ©www. peanut butter 1 can (14 oz. 4) Stir coconut milk mixture and add to skillet. stir-fry 2 minutes longer. drained and cubed 2 tsp. sesame oil 1 medium sweet yellow pepper. honey or agave 1/2 tsp. Add mushrooms and onions.) firm tofu. 6) Serve with rice. 2) In a large nonstick skillet or wok coated with cooking spray. cornstarch 1-1/2 tsp.20. Cook and stir for 1-2 minutes or until thickened and vegetables are crisp-tender. chili powder 1/2 tsp. stir-fry yellow pepper for 1 minute. minced fresh ginger root 1/2 tsp. Curried Tofu Stir-Fry Ingredients: 1/4 cup nama shoyu sauce or Braggs Amino Acid 2 Tbsp. chopped 3 cups hot cooked brown rice Preparation: 1) In a small bowl. crushed red pepper flakes 1 package (16 oz. julienned 1/2 pound sliced fresh mushrooms 1 tbsp.) light coconut milk 1 cup matchstick-cut carrots 8 green onions. Remove and keep warm.com 82 .VegetarianFoodPlan.

for 5 minutes. dried oregano 1/2 tsp. garlic salt Dash pepper 1/2 cup (4 oz. dried basil 1 tsp. uncooked vegan spinach fettuccine 1 small green pepper. Reduce heat. Bring to a boil. ©www.21. simmer. rinsed and drained 2 Tbsp.) black beans.com 83 . olive oil 2 cups pasta sauce (no high fructose corn syrup) 1 3/4 cup or(15 oz. 3) Stir in the pasta sauce. uncovered. fennel seed 1/4 tsp. minced fresh basil or 2 tsp. black beans and seasonings. 4) Drain fettuccine. chopped 1 small onion. 5) Top with sauce and sprinkle with mozzarella cheese.VegetarianFoodPlan.) shredded part-skim mozzarella cheese or vegan mozzarella cheese Preparation: 1) Cook fettuccine according to package directions. Makes 5 servings. in a large saucepan. chopped 1 Tbsp. sauté green pepper and onion in oil until tender. 2) Meanwhile. Spinach Fettuccine with Tomato Basil Bean Sauce Ingredients: 6 oz.

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