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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1 Tbsp. spinach. cucumber.VegetarianFoodPlan. 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. cored 2 tsp. 2) Next add all the remaining ingredients: peeled mango. and nuts in 2-3 cups of water first preferably. © www. flax seeds (Thickens smoothie) 2 tsp. 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. ground up flax seed 2 tsp. ground up sesame seed 6. sunflower. ginger and blend.4. sesame seeds 1 or 2 tsp. Marvellous Mango Ingredients: 2-3 tsp. raw sunflower seeds 4-6 raw Brazil nuts or 4-8 soaked raw almonds 1 Tbsp.com . coconut. Banana Cherry and Sesame Ingredients: Frozen organic cherries (1/2 cup to 1 cup) 1 banana 2 Tbsp.

VegetarianFoodPlan. of cacao powder  1/2 tsp. ZEN-ANANA Smoothie Ingredients: 1 large banana sliced 8 oz green tea 2 cup spinach 1 Gala or Fuji apple sliced pinch nutmeg or cinnamon © www. Low Glycemic Chocolate-Green Smoothie Ingredients:  1 Tbsp. hemp seeds  3 tsp. of maca  Handful of goji berries  1 tsp. flax oil 1 tsp.7. 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. of soaked brown flax seed  1 Tbsp. of honey 1 tray of ice cubes Water 9. frozen acai 1/3 to 1/2 cup frozen mixed berries 1-2 Tbsp. chopped flax seeds 8.com 6 . Cran-Orange Strawberry Smoothie Ingredients: 2 oranges 1 cup strawberries (Frozen or fresh) 1/3 cup unsweetened cranberries (Frozen is ok) 1 Tbsp. of coconut butter  1 tsp. cacao nibs 3-4 each raw almonds AND macadamia nuts 2 tsp.

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

Favorite fruit/Y2 an apple 1/4 inch-1/2 inch raw ginger peeled Udo's. Green Pome-berry Smoothie Ingredients: 1 medium sized banana 6-8oz (1 cup) frozen blueberries 1/2 cup pomegranate juice 1/2 cup almond.14. blueberry) Dash of Stevia to taste Dash cinnamon 1 Tsp.com 8 1) . Remember to be very careful to avoid hard pieces from the husk. soaked flaxseed 4-6 chucks pineapple (Fresh or frozen) 1-2 cup organic spinach (Fresh or frozen) 15.VegetarianFoodPlan. flax oil or substitute with Y2 avocado if no oil Couple dashes of cinnamon 1 tsp. rice. then dump coconut water into blender. maca (Optional) Young Coconut Preparation: To open young coconut use clever or chef knife. 16. soy or hemp milk 1 Tbsp. strawberry.+ 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. 2) Scoop out coconut meat and place in blender. Vegan Green Chocolate Shake Ingredients: Almond milk vanilla unsweetened 1-2 fresh kale leaves Almond butter 1 Tbsp.water and meat 1 cup your favorite frozen berry (Raspberry.

of ginger root powder or 1/4 inch fresh peeled ginger 1 Tbsp.com 9 . of flaxseed oil 1/4 tsp. 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. 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 20.17. coconut butter (Or 1 young coconut with coco-water if available in your area) 2-3 cups water until desired Add ice only if desired www. rice or almond milk Add ice if desired 19.VegetarianFoodPlan. 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. Green Machine Smoothie Ingredients: 3-5 leaves of kale 1 kiwi 1 avocado 2 Tbsp. soy.

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

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

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

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

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

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

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

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

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

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

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

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

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

19. Papaya Banana Pudding Ingredients: 1 cup papaya chunks (About Y2 a Hawaiian papaya. ©www. use a spatula to spread cookie mixture onto a dehydrator tray OR shape into balls and eat as is. and apples in a food processor until they are finely chopped.VegetarianFoodPlan. Orange Almond Cookies Ingredients: 4 cups raw almonds. raw tahini Preparation: 1) Blend all ingredients until smooth and it’s ready to eat! 20. whole and peeled 2 apples. peeled and seeded) 1 banana 1-2 tsp. orange peel. 2) When all ingredients are finely processed. cored Preparation: 1) Blend the almonds. raisins. sea salt. soaked overnight 2 cups raisins Y2 cup orange peel 2 medium oranges.com 23 . oranges.

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

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

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

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

7. Sweet Tofu Rice Pudding Ingredients: 1 cup organic brown rice, short or long 1 1/2 cups water 1 Tbsp. coconut oil 1 tsp. salt 1 cup chopped fresh/ frozen blueberries 1 1/2 cup So Delicious Coconut yogurt 1/4 cup agave nectar 1 cup tofu, firm, cut into cubes 3 Tbsp. pecans 1 tsp. cinnamon 1/4 teaspoon nutmeg 1/2 tsp. vanilla extract Preparation: 1) 2) 3) 4) 5) 6) 7) 8) Place rice, coconut oil, slat and water in pan and bring to a boil. Lower the heat and simmer rice for 30 minutes, or until rice is soft. Make sure the rice does not dry out and burn. Fold in the tofu with 1/3 cup of coconut yogurt and cover lid. Allow to cook on medium heat for 5 minutes. Add the vanilla extract, cinnamon, cashews and agave or maple syrup. Cover with lid and allow to sit for ten minutes. Serve warm in bowl and top with fresh blueberries or fruit of your choice.



8. Apple Cinnamon Quinoa Ingredients: 1/2 cup quinoa, rinsed thoroughly, uncooked 1-1/2 cups unsweetened Almond milk 2 Tbsp. raisins 1 apple, cored and chopped 1 tsp. ground cinnamon 1-2 tsp. lemon juice 1/4 tsp. vanilla extract Preparation: 1) To thoroughly rinse quinoa, cover it with water in a mixing bowl, then rub it between the palms of your hands. Pour off the cloudy liquid through a strainer and then repeat the process two or three more times, until the rinse liquid remains clear. In a medium-sized saucepan, combine the rinsed and drained quinoa with almond milk. Bring to a slow simmer, then cover and cook for about 15 minutes until the quinoa is tender. In the blender place apple, raisins, cinnamon, vanilla extract, and lemon juice and puree. Put it in pot with quinoa and let it simmer for 5-15 minutes. Serve warm or chilled.

2) 3) 4) 5) 6)

Makes about 3 cups.



9. Quickie Breakfast Ingredients: 2 to 3 medium dried figs 1/4 cup raisins 1 medium apple 1 cup quick rolled oats 3 cups vanilla almond milk 1/4 tsp. cinnamon Dash of nutmeg Preparation: 1) 2) 3) 4) In a food processor, chop the apricot halves, figs, and raisins. Cut and core the apple and then add it to the dried fruit in the food processor. Chop fine. Transfer the fruit mixture to a medium-sized saucepan and add the remaining ingredients. 5) Simmer slowly, stirring occasionally, for about 5 minutes, or until thickened. Makes 4 servings.



10. Veggie Tofu Scramble Ingredients: 1/2 cup chopped celery 1/2 cup minced onion 1/2 cup chopped bell pepper 1 cup zucchini 1 cup chopped kale 1 1/2 tsp. chilli powder 1 tsp. cumin 16 oz. low-fat tofu, drained and crumbled 1/2 Tbsp. Himalayan salt 1/2 cup vegetable broth 1/4 tsp. pepper Preparation: 1) Heat 1/4 cup of vegetable broth, celery, onion, bell pepper, and zucchini in a skillet over medium-high heat. 2) Cook until softened. Add the remaining vegetable broth, kale, and spices. 3) Cover the pan and cook until the kale is wilted. 4) Add the crumbled tofu. Cook until firm and lightly browned. 5) Add the salt, pepper. 11. Couscous Breakfast Ingredients: 2 cups hot Almond milk 2 cups dry couscous 1/3 cup raisins, soaked in water and drained 1/3 cup dried apricots 6 pecans, raw honey, to taste (Or use agave nectar) Preparation: 1) Bring the almond milk to a boil on the stove. 2) Add the couscous to the hot almond milk and let stand 5 minutes. 3) Stir in raisins, pecans, and honey/agave nectar to taste. * A serving size is 1/3-1/2 cup cooked.



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

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

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

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

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

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

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

or yeast. blackstrap molasses or raw honey Currants or raisins to taste Preparation: 1) 2) 3) 4) Rinse the grains. cinnamon. Add the oats and fruit and simmer for another 15 minutes.VegetarianFoodPlan. Makes 1 large serving OR 2 small servings. Variations – try adding vanilla.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.19. Boil and then simmer the quinoa in water and mollasses for ten minutes. nut. ©www.

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

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

2 sprigs of cilantro. mirin (Sweet Japanese cooking wine) 1 Tbsp. folding in the sides along the way. Preheat the oven to 375°F. 4) 5) 6) 7) ©www. Dip one of the wrappers in a wide bowl filled with warm water for 15 seconds. Look for them in packages at Asian markets. and cayenne. and canola oil. Put another plate on top and weigh it down with something heavy.2. sliced 9 large leaf or butterhead lettuce leaves. then turn the slices over and let sit for another 30 minutes. cover the rolls with a damp paper towel and some plastic wrap to keep them from drying out. some Napa cabbage. Cut the tofu into three slices lengthwise. and thinly slice the Granny Smith apple. minced ginger A pinch of cayenne 1 Granny Smith apple 9 (8-inch diameter) dried rice paper wrappers 18 fresh cilantro stems 1 cup finely shredded Napa cabbage 1 bunch scallions. and scallions in a mound just below the center of the wrapper. making nine equal slices. Arrange a slice of tofu along with some apple slices. canola oil 2 garlic cloves. soy sauce.VegetarianFoodPlan. Toss the apple slices with the remaining tablespoon of orange juice to keep them from browning. Ingredients: 1 pound firm tofu 4 Tbsp. Let the tofu sit for 30 minutes. the mirin. Roll up the rice paper to form a tight bundle. Peel. Press the tofu for 30 minutes. core. Serve or pack each roll wrapped in a lettuce leaf (this will keep the spring roll from sticking to the plate). 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. ginger. freshly squeezed orange juice 1 Tbsp. Transfer to a dry work surface and pat dry. until it is golden brown and the marinade is absorbed. then turn the tofu block on its side and cut into thirds again. Bake the tofu and marinade for 40 minutes. Make a marinade by whisking together 3 tablespoons of the orange juice. Tofu Apple Spring Rolls The Wonders of Rice Paper: Rice paper wrappers are a fantastic alternative to bread for the gluten-intolerant. or until softened. Set aside to cool. minced 1 Tbsp.com 42 . Place the slices in an 8×8-inch baking dish and pour the marinade over the top. soy sauce 1 Tbsp. If packing for later. Stir in the garlic.

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

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

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

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

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

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

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

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

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

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

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

deseeded and diced 1 Tbsp. Curried Vegetable and Chickpea Stew Ingredients: 2 cups onion. quartered lengthwise and sliced 1 can or 15 oz. chickpeas. curry powder 2 tsp.VegetarianFoodPlan. ©www. sea salt 1 tsp. ground black pepper 3 cups sweet potato. ground coriander Dash of cinnamon 3 tsp. minced in garlic press 2 tsp. diced 2 cups zucchini. olive oil 2 Tbsp. deseeded and diced 1 cup red bell pepper. garlic.com 54 . 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 cumin 1 tsp.14. diced 1 cup green bell pepper.

Chickpea Burgers Ingredients: 1 large red onion. combine the chickpeas. pepper 1/3 cup vegan mayonnaise 2 tsp. 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. thinly sliced 1/4 cup fat-free red wine vinaigrette 2 cans (15 oz. each) chickpeas or garbanzo beans. Serve patties on buns with lettuce and tomato or wrap in lettuce leaf and reserved onion mixture. Shape into six patties. cover and process until smooth. set aside. ©www.15. Place on a baking sheet coated with cooking spray. split or whole romaine lettuce leaves 6 lettuce leaves Preparation: 1) 2) 3) 4) 5) 6) 7) 8) In a small bowl. Bake at 375° for 10-15 minutes or until firm. cover and pulse until blended.VegetarianFoodPlan. Dijon mustard 6 sesame seed hamburger buns. Makes 6 servings. curry powder Tomato sliced 1/2 tsp. Combine mayonnaise and mustard. Add the eggs. wheat germ and parsley. spread over cut sides of buns. In a food processor.com 55 . walnuts. curry and pepper. combine onion and vinaigrette.

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

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

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

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

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

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

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

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

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

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

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

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

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

Cover and simmer for about 10 minutes. steam broccoli over boiling water for about 5 minutes. cooked and drained 1/2 cup roasted red pepper 2 Tbsp.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. ©www.com 69 . 4) Just before you are ready to eat. combine and purée all the remaining ingredients in a food processor or blender. Peel the stem with a sharp knife. 3) While kasha is cooking. or until it is bright green and just tender. black beans. or until all the liquid has been absorbed. 2) Place kasha and salt into the water in a large saucepan. salt 1 1/2 oz. sundried tomatoes in oil 1/4 cup chopped onion 1 3/4 cup or 15 oz. Set aside. then slice it into 1/2-inch thick rounds. Cut or break the tops into bite-sized florets. chili powder 1/4 tsp. lemon juice 2 Tbsp. 5) Place a small portion of kasha on each serving plate. ground cumin 1/4 tsp. then top with steamed broccoli and black-bean sauce. ground coriander 1/4 cup chopped fresh cilantro Preparation: 1) Cut off broccoli stems. tahini (Sesame seed butter) 1/2 tsp.VegetarianFoodPlan.

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

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

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

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

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

Marinate the seitan in the mixture for at least 45 minutes. olive oil 1 lb. Add to grilled vegetables or on top of a fresh salad. turning once and brushing with extra marinade as desired.com 75 . seitan Preparation: 1) 2) 3) 4) Whisk together all ingredients except for the seitan. 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.13. Grill over hot coals. ©www.VegetarianFoodPlan.

14.5 cups water to the beans.com 76 . Sesame Adzuki Beans Ingredients: 1/2 cup dry adzuki beans 1/4 cup tahini 1 Tbsp. Drain off any remaining water and stir in the tahini and soy sauce.VegetarianFoodPlan. 3) Makes 2 -4 servings. Add 1. Drain off the water and transfer the beans to a saucepan. Bring to a boil over medium heat. soy sauce Water for cooking the beans Preparation: 1) 2) Soak the beans overnight in 2 cups of water. ©www. Reduce to a simmer and simmer until the beans are soft (depending on your beans 45 minutes to an hour).

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

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

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

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

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

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

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

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