Tofu Quinoa Taco Meat

Ingredients:
1 ounce firm tofu diced
1/4 cup quinoa
1/4 tsp cumin
1/4 tsp paprika
pinch cayenne
salt to taste

Directions:
Mix the ingredients with 1 Tbsp water and simmer in a skillet for 5 to 7 minutes, add water if necessary, until they blend into clumps.  Use in taco shells or in taco salad.

**For a complete meal, serve with 2 cups vegetables (lettuce, tomato, corn), 1 ounce protein (black beans).

Spicy Black Bean Bowl

Ingredients:
1/4 cup cooked black beans
1 quarter avocado
1 ounce firm tofu diced
1/4 cup Rotel
1/4 cup cooked rice or quinoa
Salt to taste

Directions:
Mix ingredients in a bowl.  Heat in the microwave for a one minute 30 seconds or until heated through.

**For a complete meal, serve with 1 3/4 cup vegetables (corn, tomato, lettuce, kale).

Tofu Quinoa Nuggets

Ingredients:
2 ounces firm tofu cut in squares
1/4 cup cooked quinoa
salt to taste

Directions:
Dip and dredge the tofu in the quinoa, making sure to cover each square or cube thoroughly.  Place the pieces on a parchment paper lined baking sheet.  Bake at 425 for 15 to 20 minutes, until they are golden brown.  Flip once halfway through the baking.

**For a complete meal, serve with 2 cups of vegetables (green beans, salad, peas, mixed vegetables).

Stewed Tomatoe and Black Eyed Peas

Ingredients:
2 Tbsp black eyed peas
1/2 cup diced tomato
1/2 tsp basil
1/4 tsp paprika
1/4 tsp thyme
pinch oregano
pinch cayenne
salt and pepper to taste
1 cup water

Directions:
Place all ingredients in a 1 quart crockpot on low for 4 to 6 hours or until the peas are tender.

**For a complete meal, serve with 1 1/2 cups vegetable (green beans, salad), 1 grain (polenta).

Zucchini Pudding

Ingredients:
1/2 cup zucchini sliced and quartered
1/2 cup corn
1 tsp dill leaves
1 bay leaf
1 egg
2 tsp cornmeal
dash cayenne
Salt and pepper to taste

Directions:
Boil zucchini and bay leaf for 15 minutes.  Drain. Stir with dill, corn, egg, and spices.  Pour into a small baking dish (I used a glass ramekin).  Top with the cornmeal.  Bake at 400 for 20 minutes or until the cornmeal forms a crust and the egg is cooked.

**For a complete meal, serve with 1 cup vegetable (carrot, green beans, peas), 2 ounce of protein (tofu, black beans), and 1 grain (tortilla chips).

Pumpkin Veggie Burger

Ingredients:
1/4 cup diced sweet potato
1/4 cup diced carrot
1/2 cup pumpkin puree (or butternut squash chunks)
1 Tbsp diced apple
1 tsp vanilla flavoring
1/2 tsp ground cinnamon
1/4 tsp allspice
Salt to taste

Directions:
Put all ingredients in a 1 quart crockpot for 4 to 6 hours, or until the carrots and potatoes are tender.

**For a complete meal, serve with an additional 1 cup of vegetables (peas, green beans, spinach), 2 ounces of protein (baked tofu, navy beans), and 1 grain (biscuit).

Spiced Pumpkin, Carrot, and Sweet Potato Soup

Ingredients:
1/4 cup diced sweet potato
1/4 cup diced carrot
1/2 cup pumpkin puree (or butternut squash chunks)
1 Tbsp diced apple
1 tsp vanilla flavoring
1/2 tsp ground cinnamon
1/4 tsp allspice
Salt to taste
1 cup water

Directions:
Put all ingredients in a 1 quart crockpot for 4 to 6 hours, or until the carrots and potatoes are tender.

**For a complete meal, serve with an additional 1 cup of vegetables (peas, green beans, spinach), 2 ounces of protein (baked tofu, navy beans), and 1 grain (biscuit). 

 

Black Eyed Peas on Toast

Ingredients:
1/2 cup cooked black-eyed peas
1/4 cup Rotel
1/4 cup corn
Salt to taste
Slice of bread

Directions:
Mix the black-eyed peas, Rotel, corn, and salt.  Heat in the microwave until warm.  While it's heating, toast the bread.  Spoon the mixture on to the bread and serve.

**For a complete meal, serve with 1 1/2 cup vegetables (like carrots, celery, green beans). 

 

Pumpkin Caulifredo

Ingredients:
1/4 cup pumpkin puree
1/4 cup cooked cauliflower
1/2 cup cooked white beans
1 cup cooked spaghetti squash
Salt and pepper to taste

Directions:
Blend the pumpkin, cauliflower, and beans in a food processor or blender.  Add the salt and pepper and mix well.  Mix with the spaghetti squash in a bowl and heat in the microwave until warm.

**For a complete meal, serve with 1/2 cup vegetables like green beans and a grain like garlic toast.

Polenta Spinach Soup

Ingredients:
2 Tbsp corn meal
1 cup fresh spinach
1 cup water
Salt and pepper to taste

Directions:
Spray 1 quart crockpot with non-stick spray.  Add cornmeal and water with the spices and cook on low for 4 to 6 hours.  Stir every so often and add water if the soup thickens too much.  About 30 minutes before serving, add the spinach and stir.

**For a complete meal, serve with 1 cup of vegetables like cauliflower tomato mixture and two ounce of proteins such as a bean and tofu mix.

Rice and Greens Balls

Ingredients:
1/4 cup cooked rice
1/2 cup greens (kale, spinach, mustard)
1/2 tsp mustard seeds
1 ounce firm tofu, diced
Salt to taste

Directions:
Put the mustard seeds in a skillet on low heat.  Cover.  Listen for them to pop.  Add the greens with 1/2 tsp oil of choice and cook until the greens are wilted.  Heat the rice and tofu in the microwave until warm.  Mix the greens, rice, tofu, and mustard seeds and form balls to serve.

**For a complete meal, serve with 1 1/2 cup vegetables like corn or cooked carrots and 1 ounce of protein like tempeh.

Peanut Stew

Ingredients:
1/4 cup diced tomato
1/4 cup peas
1/4 cup pumpkin puree
1/4 cup diced yam or sweet potato
1/4 cup sliced and halved zucchini
Pinch ground clove
Pinch cardamom
Pinch cinnamon
1/4 tsp cumin
1/4 tsp turmeric
1/4 tsp ginger
1 Tbsp peanut butter
Salt to taste
1 cup water

Directions:
Place all ingredients in a 1 quart crockpot for 4 to 6 hours on low.

**For a complete meal, add 3/4 cup of vegetables like green beans, 1 ounce of protein like pan seared tofu, and 1 grain like wild rice.

Potato, Carrot, Zucchini Pancake

Ingredients:
1/2 cup diced potato
1/4 cup carrot
1/4 cup zucchini
1 egg
1/4 cup flour
1/2 tsp baking powder
1/4 tsp salt

Directions:
Boil the potato and carrot until soft.  Mix with the zucchini, flour, egg, baking powder, and salt to form a batter.  Pour spoonfuls on a griddle or fry pan.  Cook until golden brown on each side.


**Serve with 1 cup of vegetables (corn, peas) and 1 ounce of protein (pan fried tofu).

Zucchini, Tomato, Mushroom Pizza

Ingredients:
Crust dough
1/2 cup sliced zucchini
1/2 cup sliced mushroom
1/2 cup diced tomato
Thyme to taste
Salt and pepper to taste

Directions:
Sautee the vegetables with the spices.  Roll out the crust dough and top with the mixture.  Bake at 400 for 20 minutes.
**For a complete meal, serve with an addtional 1/2 cup of vegetables (green beans), and 2 ounces of protein (beans, tofu, or seitan).

Succotash

Ingredients:
1/2 cup frozen or fresh lima beans
1/2 cup fresh or frozen corn
1 ounce firm diced tofu
2 Tbsp sunflower seeds
1/8 tsp cayenne pepper
Salt and pepper to taste

Directions:
Boil the lima beans and corn until tender.  Pan fry the diced tofu until it's lightly browned.  Mix with the vegetables, sunflower seeds, and spices.

**Serve with 1 cup vegetables and 1 serving of grains.