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

Mac’ Berry Almond Smoothie Ingredients: 1/2 banana (Or substitute half an avocado but eliminate the flax oil) 4 oz. frozen acai 1/3 to 1/2 cup frozen mixed berries 1-2 Tbsp.7. chopped flax seeds 8. of cacao powder  1/2 tsp. hemp seeds  3 tsp. cacao nibs 3-4 each raw almonds AND macadamia nuts 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. flax oil 1 tsp. Low Glycemic Chocolate-Green Smoothie Ingredients:  1 Tbsp. Cran-Orange Strawberry Smoothie Ingredients: 2 oranges 1 cup strawberries (Frozen or fresh) 1/3 cup unsweetened cranberries (Frozen is ok) 1 Tbsp. of your favorite dried green supplement  Stevia (Optional) 10. of honey 1 tray of ice cubes Water 9. of coconut butter  1 tsp. of soaked brown flax seed  1 Tbsp.VegetarianFoodPlan. of maca  Handful of goji berries  1 tsp.com 6 .

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

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

rice or almond milk Add ice if desired 19. Green Machine Smoothie Ingredients: 3-5 leaves of kale 1 kiwi 1 avocado 2 Tbsp.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.17. of spirulina or SuperGreens powder Add water/ice 18. of flaxseed oil 1/4 tsp. 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. 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 . 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. soy.

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

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

raisins and oats. fine grain sea salt 1 cup rolled oats 2/3 cup chopped walnuts 1 cup shredded carrots 1/2 cup real maple syrup. leaving about 2 inches between each cookie. 7) Drop dollops of the dough.VegetarianFoodPlan. and coconut oil. cinnamon. 4) Add the nuts and carrots. 2) To make almond meal. each about 2 teaspoons in size. 8) Bake for 12 . wheat germ. 6) Fold in the chocolate/carob. 5) Add the dry ingredients to the wet ingredients and stir until combined. 5) In a separate smaller bowl use a whisk to combine the maple syrup. racks in the top third. one level tablespoonful at a time. and ginger. grated fresh ginger 1/4 cup wheat germ 1/2 cup raisins Preparation: 1) Preheat oven to 375F degrees. Carrot Ginger Oatmeal Cookie Recipe Ingredients: 1 cup whole wheat pastry flour 1 tsp. 7) Drop onto prepared baking sheets. vanilla extract. baking powder Scant 1/2 tsp. almond meal. and baking powder. 5.12 minutes or until the cookies are golden on top and bottom. 6) Add this to the flour mixture and stir until just combined. room temperature 1/2 cup unrefined (fragrant) coconut oil. 4) In another bowl whisk together the oats. baking powder. 8) Bake in the top 1/3 of the oven for 10 . shredded coconut. ©www. coconut oil. onto a parchment lined baking sheet.Preparation: 1) Preheat oven to 350 degrees. cardamom. Makes about 3 dozen bite-sized cookies. an inch apart.You can make your own almond meal by pulsing almonds in a food processor until it is the texture of sand . Set aside.com 12 . ground cloves. warmed until just melted 1 tsp. salt. 2) Line two baking sheets with parchment paper. 3) In a large bowl combine the bananas. 3) In a large bowl whisk together the flour.14 minutes or until turning brown on the bottom. salt.don't go too far or you'll end up with almond butter.

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

Dark Chocolaty Chocolate Pudding Make a rich and creamy vegan chocolate mousse from tofu! Garnish with fresh strawberries. ©www.7. a slice of apricot or whipped cream. Ingredients: 1 cup raw cashews 3 Tbsp. agave nectar or to taste 1/2 cup almond milk Add water if need to thin for blending Preparation: 1) Place all the ingredients in a powerful blender and puree until creamy. red seedless grapes.VegetarianFoodPlan. 2) Pour the pudding into bowls and add your desired toppings. or crumble some graham crackers on top. cacao powder 1 Tbsp.com 14 . carob powder 3 Tbsp.

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

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

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

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

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

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

Pour on top of crust and decorate with fresh. Blend the almonds and honey until finely chopped. fresh coconut butter (Optional) For Garnish: fresh strawberries. Spoon into a serving dish and pack down well. Raw-Berry Pie Ingredients: For the crust:  2 cups almonds  1/2 cup honey For the topping:  1 cup walnuts  1/4 cup honey  1/3 cup blueberries  2 Tbsp.16. and fresh coconut butter (if using) until smooth.VegetarianFoodPlan.com 21 . sliced strawberries. blueberries. sliced Preparation: Crust 1) 2) Topping 1) 2) Blend the walnuts. honey. © www.

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

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

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

just place it on the tray in small chunky pieces. 4) If you don’t have a dehydrator. of alcohol free vanilla 1 tsp. To dry granola: 1) Take the chunky mixture and drop it on dehydrator trays.com 25 . turn it no higher than 105 degrees so not to destroy the vitamins. If you would like it sweeter. and blend once more about 10-15 seconds. alcohol free vanilla. cinnamon. place in the oven on the lowest temperature possible and leave the oven open a crack or on the lowest setting until dry or about 24 hours. 4) Add raspberries.VegetarianFoodPlan. or until ingredients are slightly mixed but still chunky. 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. 5) Continue to add sweetener to taste.3. salt. minerals. ©www. 3) If your dehydrator has a heating gauge. 2) Add raisins. Good For You Granola Ingredients: 4 cups of soaked sunflower seeds 1 cup of soaked flax seeds 2/3 cups of raisins 1 tsp. Stevia or honey. of cinnamon 2/3 cup shredded coconut (Unsweetened) 1 tsp. 2) You don’t need to smooth it out. and essential fiber. of salt 2 Tbsp. 3) Process all ingredients except raspberries for 10-15 seconds. you can add more agave. agave nectar and Stevia.

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

3) Cashew milk will last about 5 days covered in the refrigerator. water 1 tsp. * 1 serving is approximately 1 cup.com 27 . 4) Shake well before using. 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.VegetarianFoodPlan. vanilla and water in high powered blender. vanilla Dash of salt to bring out the flavors Preparation: 1) Place cashews. agave nectar. ©www. agave nectar 32 oz. only creamy.6.

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.



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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

VegetarianFoodPlan. chopped 1/2 small onion. 2) Add remaining ingredients and mix well.com 60 . kelp flakes (Gives it a fishy flavor) Vegan mayonaise Salt and pepper to taste Preparation: 1) Mash the garbanzo beans.20. 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. ©www. finely minced 1-2 Tbsp.

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

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

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

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

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

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

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

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

VegetarianFoodPlan.com 69 . 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. black beans. Peel the stem with a sharp knife. Cover and simmer for about 10 minutes. lemon juice 2 Tbsp. ©www. then slice it into 1/2-inch thick rounds. tahini (Sesame seed butter) 1/2 tsp. cooked and drained 1/2 cup roasted red pepper 2 Tbsp. or until it is bright green and just tender. 3) While kasha is cooking. sundried tomatoes in oil 1/4 cup chopped onion 1 3/4 cup or 15 oz. salt 1 1/2 oz. 4) Just before you are ready to eat. 2) Place kasha and salt into the water in a large saucepan. or until all the liquid has been absorbed.7. 5) Place a small portion of kasha on each serving plate. chili powder 1/4 tsp. Cut or break the tops into bite-sized florets. combine and purée all the remaining ingredients in a food processor or blender. ground cumin 1/4 tsp. then top with steamed broccoli and black-bean sauce. Set aside. ground coriander 1/4 cup chopped fresh cilantro Preparation: 1) Cut off broccoli stems. steam broccoli over boiling water for about 5 minutes.

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

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

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

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

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

seitan Preparation: 1) 2) 3) 4) Whisk together all ingredients except for the seitan.VegetarianFoodPlan. ©www. Grill over hot coals. turning once and brushing with extra marinade as desired. Zesty Grilled Seitan Recipe Ingredients: 1/4 cup white wine 1/4 cup apple cider vinegar Zest and juice from one lime Dash salt and pepper to taste 2 Tbsp. Add to grilled vegetables or on top of a fresh salad. olive oil 1 lb. Marinate the seitan in the mixture for at least 45 minutes.13.com 75 .

Reduce to a simmer and simmer until the beans are soft (depending on your beans 45 minutes to an hour).5 cups water to the beans. Bring to a boil over medium heat. Add 1.com 76 .VegetarianFoodPlan. Drain off any remaining water and stir in the tahini and soy sauce. Sesame Adzuki Beans Ingredients: 1/2 cup dry adzuki beans 1/4 cup tahini 1 Tbsp. Drain off the water and transfer the beans to a saucepan. 3) Makes 2 -4 servings.14. ©www. soy sauce Water for cooking the beans Preparation: 1) 2) Soak the beans overnight in 2 cups of water.

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. 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. cilantro.com 77 . black beans.15.VegetarianFoodPlan. Taco Soup Ingredients: 1 large onion. ©www. fresh cut of the cob 1 3/4 cups or 15 oz. undrained 1 3/4 cups or 15 oz. chopped 1 package low sodium natural taco seasoning 2 cups whole kernel corn. great northern beans. Makes 15 cups. cooked.

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

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

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

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

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

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

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