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