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BreakfastRecipes!

Oatmeal
(adaptedfromfood.com)
PrepTime:5minsTotalTime:6minsServings:1
Ingredients

1/4cupquickcookingoats
11/2tablespoonsoatbran
1dashsalt
1/2cupnondairymilkorwater

Directions
1. Inbowllargeenoughforexpansion,placeoatsandoatbran.
2. Addnondairymilkorwaterandmicrowavefor80seconds.Letsittoabsorbifnecessary.
Addberries,slicedpeachesorbananas,peanutbutter,cinnamon,orwhateveryoulike!

AvocadoToast
Thisishardlyarecipebutmoreofatechnique.
Simpletoastyourfavoritewholewheatbreadandthensmashavocadoontop.Topwithseasonings(seasalt,
groundblackpepper,redpepperflakes)andaddslicedveggiesifyouprefer(likeradishesorcucumbers).

SouthwestTofuScramble
(adaptedfromMinimalistBaker)
Prep10minsCook20minsServes:2
Foraneggfreesavorybreakfasttrytofuscramble!

INGREDIENTS
SCRAMBLESAUCE
TOSERVE
8ouncesextrafirmtofu
tspseasalt
Salsa
Oliveoil
tspgarlicpowder
HotSauce
1/4redonion,thinlysliced
tspcuminpowder
Breakfastpotatoes,
1/2redpepper,thinlysliced
tspchilipowder
toastand/orfruit
2cupskaleorspinach,looselychopped
tspturmeric(optional)

INSTRUCTIONS
1. Pattofudryandrollinaclean,absorbenttowelwithsomethingheavyontop,suchasacastironskillet,
for15minutes.
2. Whiletofuisdraining,preparesaucebyaddingdryspicestoasmallbowlandaddingenoughwaterto
makeapourablesauce.Setaside.
3. Prepveggiesandwarmalargeskilletovermediumheat.Oncehot,add12Tbspoliveoilandthe
onionandredpepper.Seasonwithapincheachsaltandpepperandstir.Cookuntilsoftenedabout5
minutes.
4. Addgreens,seasonwithabitmoresaltandpepper,andcovertosteamfor2minutes.
5. Inthemeantime,unwraptofuanduseaforktocrumbleintobitesizedpieces.
6. Useaspatulatomovetheveggiestoonesideofthepanandaddtofu.Sautfor2minutes,thenadd
sauce,pouringitmostlyoverthetofuandalittleovertheveggies.Stirimmediately,evenlydistributing
thesauce.Cookforanother57minutesuntiltofuisslightlybrowned.
7. Serveimmediatelywiththebreakfastpotatoes,toastorfruit.Iliketoaddmoreflavorwithsalsa,hot
sauceand/orfreshcilantro.Serves2.

LunchRecipes!
EasyVegetableSoup
(fromvegetarian.about.com)
Asimplevegetablesoupisthebestwaytouseupproduceinyourfridgethatsabouttoturn.Usethisrecipe
asabaseandfeelfreetoexperimentwithdifferentveggiesandspices.

INGREDIENTS
1tablespoonoliveoil
1/2largeonion,chopped
2ribscelery,chopped
2carrots,sliced
2cupsmixedchoppedvegetables(freshorfrozen!)(trycauliflower,zucchini,greenbeans)
1teaspoonsalt,1teaspoonthyme,1teaspoonoregano,1bayleaf
8cupswaterand3cubesofnosaltaddedvegetablebouillonOR8cupsnosaltaddedvegetablebroth
114ouncecantomatoes

PREPARATION
1. Heatoilinalargesouporstockpot.Addonion,carrotsandcelery.Heat,stirring,for34minutes,until
onionsaresoft.Addtherestofthevegetablesandheatforjustanotherminuteortwo.
2. Addsalt,thymeandoregano,stirringtocoatthevegetableswell.
3. Addbayleaf,waterorvegetablebrothandbringtoasimmer.Ifusingbouilloncubes,addandstirto
makesuretheydissolve.
4. Addtomatoes,stir,andallowsouptosimmeruntilallthevegetablesarecooked,about812minutes.
5. Adjustseasoningstotaste.
6. Removethebayleafandserveyourhomemadevegetablesoupwithsomecrustybreadorcrackers.

FalafelPitaSandwiches
(fromFoodNetworkEllieKrieger)
TotalTime:1hrPrep:20minCook:40minYield:4servings
Ingredients
Falafel:
Salad:
1(15ounce)canchickpeas,
1cupchoppedromainelettuce
preferablylowsodium,drainedandrinsed
2smalltomatoes,seededandchopped
1/4cupmincedonion
1/2mediumcucumber,seededandchopped
2clovesgarlic,minced
4wholewheatpitapocketbreads,slicedopen
2teaspoonsgroundcumin,1/2teaspoongroundcoriander
1/2teaspoonsalt
1/4cupcilantroleaves,1/4cupparsleyleaves
2tablespoonsoliveoil

Directions
1. Preheatovento425degreesF.Combineallfalafelingredientsexcept1tablespoonoliveoilinthebowl
ofafoodprocessororblender.Processfor10sec.Stopmotorandscrapedownsidesofbowl,then
pulseforanother10seconds,untilallingredientsarewellincorporatedbutmixtureisstillslightly
coarseandgrainy.Formmixtureinto16felafelballsandbrushwithremainingtablespoonoliveoil.
Bakeonacookiesheetfor20minutes,flipandbakeanadditional20min,untilfalafelballsarecrisp
andbrowned.

2. Tosstogetherlettuce,tomatoesandcucumbersinabowl.Warmpitabreadsfor2minutesinoven.Fill
eachpitawith3/4cupsalad,4felafelballsandcuphummus(storeboughtorhomemadeseesnack
recipes).

TaboulehSalad
(FoodNetworkInaGarten)
TotalTime:31minPrep:30minYield:8servings

Ingredients
1cupbulghurwheat
11/2cupsboilingwater
1/4cupfreshlysqueezedlemonjuice(2lemons)
1/4cupgoodoliveoil
31/2teaspoonskoshersalt
1cupmincedscallions,whiteandgreenparts(1bunch)
1cupchoppedfreshmintleaves(1bunch)
1cupchoppedflatleafparsley(1bunch)
1hothousecucumber,unpeeled,seeded,andmediumdiced
2cupscherrytomatoes,cutinhalf
1teaspoonfreshlygroundblackpepper
Directions

Placethebulghurinalargebowl,pourintheboilingwater,andaddthelemonjuice,oliveoil,and11/2
teaspoonssalt.Stir,thenallowtostandatroomtemperatureforabout1hour.

Addthescallions,mint,parsley,cucumber,tomatoes,2teaspoonssalt,andthepeppermixwell.Season,to
taste,andserveorcoverandrefrigerate.Theflavorwillimproveifthetabboulehsitsforafewhours.

SnackRecipes!
SUPEREASYHOMEMADEHUMMUS
Author:PinchofYum
Totaltime:30mins,Serves:1012

INGREDIENTS
2canschickpeas
12clovesgarlic(adjusttoyourpreference)
23tablespoonsoliveoil
uptocupwater
teaspoonsalt
Optional:cuptahini
INSTRUCTIONS
1. Placechickpeasinablenderorfoodprocessorwithgarlic,oliveoil,cupwater,andsalt.Blendor
pureeuntilverysmooth,addingtheremainingwateronetablespoonatatimeifthemixtureistoosticky
tomovethroughtheblender.Oncethemixtureisgoing,youcanstreaminalittlebitmoreoliveoilto
helpachieveasupercreamytexture.
2. Serveonpitas,crackers,veggies,orsandwiches.Adjustseasoningsasyoulike!

Trailmixrecipe
(fromgreatist.com)

Simplycombineyourfavoritedriedfruits,nuts,seeds,andspices!

SimpleAlmonds,driedcherries,darkchocolatechips,seasalt,cinnamon.
TropicalMix:Cashews,Brazilnuts,driedmango,coconutflakes,bananachips.
SavorySeeds:Almonds,pumpkinseeds,sunflowerseeds,garlicpowder,onionpowder,cayenne
pepper.

RawSundriedTomatoandBasilCashewCheese
(fromDAMYHealth.com)
Preptime:5Minutes
Yield:Makes1CupofCashewCheese
Ingredients:

1CupPreSoaked(2Hours)Cashews
1/4CupFreshBasil
5SundriedTomatoes
12TbspSrirachaHotChiliSauce oryourfavoritehotsauce
2TbspOliveOil

Directions:
1.
2.
3.
4.
5.
6.

Placedrainedcashews,hotsauceandoliveoilintoyourfoodprocessor.
Blenduntildesiredconsistency(Pulseforafetalikeconsistency).
Coarselychopsundriedtomatoesandbasil.
Addsundriedtomatoandbasiltofoodprocessorandpulseuntilmixed.
Servewithslicedrawveggiesorwholegraincrackersandenjoy!
Youcanalsotrythisasaspreadonaveggiesandwich!Yum!

DinnerRecipes!
OnePotPastaPrimavera
FromVegetarianTimes
Serves430minutesorfewer

Thiseasyrecipelendsitselftoendlessvariations.Inplaceoffreshbasil,try1/4cupchoppedcilantroor
parsley,2Tbs.choppedfreshtarragon,or1Tbs.finelymincedfreshrosemaryororegano.
3Tbs.oliveoil
1mediumorangebellpepper,cutinto1inchpieces

3clovesgarlic,minced(1Tbs.)
8oz.smallbroccoliflorets(3cups)
1tsp.gratedlemonzest
2cupshalvedcherrytomatoes
8oz.fusillipasta
8greenonions,thinlysliced(cup)
2smallyellowsquash,halved
cuptornfreshbasilleaves
andcutintoinchthickslices

1.Combineoil,garlic,andlemonzestinsmallbowl.Setaside.
2.Cookpastainlargepotofboiling,saltedwateraccordingtopackagedirections.Addsquashandbellpepper
4minutesbeforeendofcookingtime.Addbroccoli3minutesbeforeendofcookingtime.Drainpastaand
vegetables,reserving1/2cupcookingwater.
3.Returnpastamixturetopot,andstirintomatoes,greenonions,basil,oilmixture,andreservedcooking
water.Heatovermediumlowheatuntiltomatoesarehot.

StirFryVeggies&Tofu
(fromMinimalistBaker)
Prep

15mins
Cook
45minsServes23

INGREDIENTS
FortheStirFry
FortheSauce
114ouncepackagefirmorextrafirmtofu
1/4cuplowsodiumsoysauce
2cupsroughlychoppedgreenbeans
1Tbspfreshgratedginger
1cupdicedcarrotsorredpepper
3Tbspbrownsugar
2Tbsppeanutorcanolaoilforsauting
1Tbspcornstarch
Servewbrownriceifdesired.

INSTRUCTIONS
1. Preheatovento400degreesandbegindryingyourtofu.Drain,removeitfromthepackageand
placebetweentwothicktowelsfoldedintotheshapeofthetofu.Thenplaceaplateorbowlontop
andtopitwithsomethingheavylikeabookorskillet.
2. Letitdryforabout15minutes,changingyourtowelsiftheygettoowet.Oncedry,chopinto
roughly1inchcubesorrectangles(seephoto).
3. Arrangetofuonabakingsheetandbakeforatotalof2535minutes,flippingoncehalfway
throughtoensureevencooking.Thiswilldryoutthetofuandhelpgiveitamoremeatliketexture.
Ifyouwantatoughertexture,cookitfor3035.Foraslightlymoretendertexture,pullitoutat
2025minutestocheck.
4. Onceitsgoldenbrownandabittoughandfirm,removefromtheovensetitouttodryabitmore
whileyouprepyourvegetables.Ideally,itwouldsetoutanother45minutesorevenlonger.I
haventtriedlettingitsetoutformuchlonger,butIdontthinkitwouldhurteitherway.
5. Ifservingoverrice,startthericeatthispoint.
6. Inasmallmixingbowl,whisktogetherallofthesauceingredientssetaside.
7. Toalargeskilletovermediumhighheat,addsesameoilandswirltocoat.Thenaddveggiesand
tosstocoat.Cookfor57minutes,stirringoften.

8. Whenthevegetableshavesomecolorandhavesoftenedabit,addthesauceandstir.Itshould
bubbleandthicken.Thenaddthetofuandstirtocoat.
9. Cookthemixturefor35minutes,stirringoften.Whenveggiesarecookedtoyourpreferred
doneness,removefromheat.Serveasisoroverriceforamorefillingmeal.Bestwheneaten
fresh,thoughwillkeepintherefrigeratorforacoupledays.

VeggieBurger
(adaptedfromFood.com)
PrepTime:5minsTotalTime:20minsYield:4patties
Veggieburgersarealsosupercustomizable.Tryusingdifferentbeans,veggies,andspicestoswitchitup.

Ingredients
1(15ounce)canskidneybeans,drained,andrinsed
1/2cupredbellpepper,chopped
1/2cuprolledoats
1clovegarlic,minced
1/2cupmushroom,finelychopped
2tbstomatopasteorketchup
1/4cuponion,finelychopped
1/2teaspoonsalt
1carrot,shredded
pepper,totaste

Directions
1. Throwallingredientsinfoodprocessor(orblender,ifyoudonthaveone).
2. Pulse(orblend)untilcoarselychopped.
3. Chillmixture,thenshapeintofour(4)1/2inchthickpatties.
4. Nowyoucanwrapandfreezethemforlater.
5. Tocook,thawpattiesinmicrowave,thenbroil46inchesfromheatfor10to15minutes(oruntil
warminthemiddle).
6. Youcandothisinyourbroileroronthegrill.
7. Servelikeyoudoyourfavoritemeatpatties!

CrispyBakedSweetPotatoFries
Author:CookieandKate
Preptime:10minsCooktime:30mins

INGREDIENTS

Sweetpotatoes.Idplanonatleastonemediumsizedsweetpotatoperperson.
Cornstarch.Abigsprinkle'sworth.(optional)
Oliveoil.Acoupleoftablespoonsorso.Enoughtolightlyandevenlycoatthefries.
Salt,pepperandspicesiecumin,cayennepepper,paprika,currypowder,orgarlic.

INSTRUCTIONS
1. Preheattheovento425degreesFahrenheit.Peelthesweetpotatoesandcutthemintofryshaped
pieces.Trytocutthemintosimilarlysizedpiecessothefrieswillbakeevenly.
2. Tosstheuncookedfriesintoamixingbowloraplasticbag,orjustontoyourbakingsheet.Sprinklewith
cornstarch(ifusing)andpourinafewtablespoonsofoliveoil,enoughtolightlycoatthefries.Season
withsalt,pepper,andspices.Idtrytousehalfateaspoonperpotatoorso.Mixwell.
3. Pourthefriesdirectlyontoadark,nonstickbakingsheetforbestresults.Arrangeyourfriesinasingle
layeranddon'tovercrowd,otherwisetheywillnevercrispup.
4. Bakefor15minutes,thenflipthefriessotheycancookonallsides.
5. Bakefor10to15moreminutes,oruntilthefriesarecrispy.Youllknowtheyredonewhenthesurface
ofthefrieschangefromshinyorangetoamorematte,puffeduptexture.It'sessentialtobakethem
longenough,otherwisetheywon'tbecrispy.Don'tworryiftheedgesarealittlebitbrowntheywill
tastemorecaramelizedthanburnt.

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