Pumpkin Peanut Pancakes

Ingredients:
1/4 cup puree'd pumpkin
2 Tbsp peanut butter powder or peanut butter
1/4 cup flour
1/2 tsp baking powder
1/4 tsp salt
Water

Directions:
Mix the ingredients together and add enough water to make a thick batter.  Drop spoonfuls of batter into a heated skillet.  Flip the pancakes when the bubbles are prevalent on top.  They should be golden brown on each side.

**For a complete meal, serve with 1 3/4 cup vegetables (green beans, corn, cauliflower) and 1 ounce of protein (egg, seitan).

Quinoa with Moroccan Winter Squash and Carrot Stew

Ingredients:
1/2 cup butternut squash
1/2 cup diced tomato
1/4 cup diced carrot
1/4 tsp paprika
1/4 tsp cumin
1/4 tsp turmeric
1/8 tsp ginger
dash cayenne pepper
1 tsp lemon juice
1/2 cup water
Salt to taste

1/4 cup cooked quinoa

Directions:
Put all the ingredients except the quinoa into a 1 quart crockpot and cook on low for 4-6 hours.  Serve on top of the quinoa, either in a bowl or on a plate.

**For a complete meal, serve with 3/4 cup vegetable (salad, green beans) and 2 ounce of protein (beans, pan fried tofu). 

 

TVP Biscuit and Gravy

Ingredients:
1 Tbsp TVP
1 Tbsp yogurt
Biscuit
salt and pepper to taste

Directions:
Reconstitute the TVP according to the package instructions.  Mix with yogurt and add salt and pepper.  Heat in the microwave to the desired temperature.  Spoon over the biscuit.

**For a complete meal, serve with 2 cups vegetable (mixed vegetables), and 1 ounce protein (egg, seitan).

Spaghetti with TVP

Ingredients:
1 cup of cooked spaghetti squash
1/2 cup tomato sauce
2 Tbsp TVP

Directions:
Reconstitute the TVP according to the directions.  Mix it with the tomato sauce and heat.  Heat the squash, if necessary.  Top the squash with the tomato sauce mixture.

**For a complete meal, serve with 1/2 cup vegetable (salad, green beans) and 1 grain (bread).

Sweet Potato Egg Cups

Ingredients:
1/4 cup grated sweet potato
1 egg
cheese (optional)
Salt to taste

Directions:
Put the grated sweet potato in the bottom of a greased oven safe ramekin or in one muffin space in a muffin tin.  If desired, add cheese.  Crack the egg on top and salt and pepper to taste.  Bake at 375 degrees for 13-15 minutes.

**For a complete meal, serve with 1 3/4 cup vegetables (salad, corn, cauliflower), 1 ounce of protein (tofu, TVP), and one serving of grain (toast).

Moussaka

Ingredients:
1 cup peeled, sliced, and halved eggplant
1/2 cup diced tomato
1/4 cup seitan
1 egg
1 tsp milk
1/2 tsp parsley flakes
dash cinnamon
dash nutmeg
2 Tbsp bread crumbs or cornmeal
salt and pepper to taste

Directions:
Sautee the seitan, tomato, parsley, salt, and pepper with a bit of water until the tomato is soft and the seitan is browned.  Cool.  Stir in the cinnamon and 1 Tbsp of the bread crumbs or cornmeal.  Then add the egg, milk, and nutmeg.  Mix well.  Put the last 1 Tbsp of bread crumbs or cornmeal on the bottom of a greased oven safe casserole dish.  Layer in the eggplant and pour the egg mixture on top.  Bake at 350 degrees for 40 minutes.  Cool for 10 minutes before serving.

**For a complete meal, serve with 1/2 cup vegetable (green beans) and 1 serving of grain (quinoa).

Spinach Tomato Triangles

Ingredients:
Crust dough
1/2 cup diced tomato
1 cup shredded fresh spinach
1/2 tsp dill leaves
Salt to taste

Directions:
Separate the crust dough into two portions and press into triangles.  Mix the tomato, spinach, dill, and salt in a bowl.  Place a portion of the mixture in the center of each triangle and press closed.  Place on a baking sheet lined with parchment paper and bake at 400 degrees for 20 minutes or until golden brown.

**For a complete meal, serve with 1/2 cup vegetable (corn, carrots, zucchini) and 2 ounces of protein (beans, tofu).

Mushroom Quinoa Casserole

Ingredients:
1/4 cup cooked quinoa
1/2 cup sliced mushrooms
1/2 cup fresh spinach
1/2 cup cooked white beans
1/2 cup diced tomato
1 Tbsp cornmeal or bread crumbs
1/4 tsp rosemary
Pinch fennel seeds
Salt to taste

Directions:
Wilt the spinach with a bit of water in a bowl in the microwave for 30 seconds to 1 minute.  Puree 1/4 cup of the beans in a blender or food processor.  Mix all of the ingredients except the cornmeal/bread crumbs.  Must the mixture in a greased baking dish and top with the cornmeal/bread crumbs.  Cook at 400 degrees for 20-30 minutes.

**For a complete meal, serve with an additional 1/2 cup of vegetables.

Lebanese Lentil Soup

Ingredients:
1/3 dried lentils
1/2 cup fresh spinach
1 tsp lemon juice
1/2 tsp olive oil
1/4 tsp corn starch or arrowroot
Salt to taste
3/4 cup water

Directions:
Put the lentils, salt, oil, and water in a 1 quart crockpot.  Cook on low for 4-6 hours.  Add the spinach 15 minutes before serving the soup.  While the spinach is cooking in the soup, whisk together the lemon juice and corn starch (or arrowroot).  Add it to the soup before serving and stir.

**For a complete meal, serve with 1 1/2 cup vegetable (tomato and zucchini stir fry, corn, sauteed mushrooms) and 1 serving of grain (quinoa, rice).

African Vegetable Curry

Ingredients:
2 Tbsp dried white beans
1/4 cup diced red pepper
1/4 cup diced cauliflower
1/4 tsp curry powder
1/2 tsp turmeric powder
1/4 tsp ground cinnamon
1/2 tsp cumin
1/4 tsp paprika
1/8 tsp ground clove
Salt to taste
3/4 cup water

Directions:
Place all ingredients in a 1 quart crockpot and cook on low for 4-6 hours or until the beans are tender.

**For a complete meal, serve with 1 1/2 cups vegetables (salad, green beans, corn) and 1 serving of grain (quinoa, rice).

Navy Bean Soup with Corn

Ingredients:
2 Tbsp dried navy beans
1/2 cup corn
1/4 tsp basil,
1/4 tsp rosemary
1/4 tsp thyme
pinch oregano
pinch cayenne
salt to taste
1/2 cup water or vegetable broth

Directions:
Place all ingredients into a 1 quart crockpot and cook on low for 4-6 hours, until the beans are tender.

**For a complete meal, serve with 1 1/2 cup vegetables, 1 grain (biscuit, quinoa).

Potato Dumplings

Ingredients:
1/2 cup grated and drained potato
1/4 flour
1 egg
Salt to taste

Directions:
Mix ingredients.  Drop by spoonfuls into boiling, salted water (watch they don't stick).  Cook until they are no longer doughy.

**1 1/2 cup vegetable (corn, green beans, salad), 1 ounce protein (seitan, tofu).

Mixed Salad

Ingredients:
1/2 cup diced potatoes
1/2 cup diced carrot
1/2 cup diced parsnip
1/2 cup peas
1 hard boiled egg
Salt and pepper to taste

Directions:
Boil carrots, potatoes, and parsnips until tender.  Add the peas and cook until heated.  Drain liquid.  Put in a bowl or a plate and chop the hard boiled egg into the mixture.  Add the salt and pepper to taste.

**For a complete meal, serve with 1 ounce of protein (seitan, beans), and 1 grain (toasted bread, polenta).

Solferino Soup

Ingredients:
1/2 cup green beans
1/2 cup diced potato
1/2 cup diced tomato
1/2 cup water or vegetable broth
Salt and pepper to taste

Directions:
Place all ingredients in a 1 quart crockpot on low for 4-6 hours, until the potatoes are tender.

**For a complete meal, serve with an additional 1/2 cup vegetable (carrots, celery), 2 ounces of protein (beans, tofu), and 1 grain (quinoa, biscuit).

Kulebiak with Kale

Ingredients:
Crust dough
1/2 cup shredded kale (or cabbage)
1/4 cup sliced mushrooms
1 hard boiled egg
Salt and pepper to taste

Directions::
Place the kale (or cabbage) in a sauce pan with a bit of water, mushrooms, salt, and pepper.  Simmer until tender about 5 minutes.  Drain any remaining liquid.  Chop the egg and mix in.  Roll or press the crust dough into a 1/4 inch thick rectangle.  Put the stuffing in the center.  Fold over and seal the ends.  Bake on a baking sheet at 375 for 25 minutes until golden brown.

**For a complete meal, serve with 1 1/4 cup vegetables (sauerkraut, corn, potatoes) and one ounce of protein (tofu).

Pancake Rolls

Ingredients:
1/4 cup all purpose flour
1/2 tsp baking powder
1/4 tsp salt
Enough water to make a thin dough
Stuffing of choice (peanut butter, cheese, etc.)

Directions:
Mix everything but the stuffing choice.  Pour the mixture into a skillet and cook until lightly browned on each side.  Place your stuffing at one end and roll up to serve.

**For a complete meal, serve with 2 cups of vegetables (corn, green beans) and 2 ounces of protein (egg or seitan or baked tofu).

Tofu Bacon

Ingredients:
1 ounce firm tofu, sliced thin
Liquid smoke
brown sugar (optional)
nutritional yeast

Directions:
Place the thinly sliced tofu in a skillet and fry until lightly browned on each side.  Remove from heat. Add a drop or two of liquid smoke to the skillet and a pinch of brown sugar, if desired.  You may add a bit of black pepper to each slice at this point for a "bite" as well.  Dust each slice  with nutritional yeast.  Return to heat and cook until the liquid in the skillet is gone.

**For a complete meal, serve with 2 cups of vegetable (mixed vegetables), 1 ounce of protein (seitan or an egg), and a grain (toast).

Baked Tofu

Ingredients:
2 ounces of firm tofu
arrowroot or cornstarch
salt to taste

Directions:
Cut the firm tofu into chunks and salt lightly.  Place on a parchment lined baking sheet.  Sprinkle each chunk with arrowroot powder or cornstarch, just enough to coat the chunks.  Bake at 400 degrees for 25 - 30 minutes.

**For a complete meal, serve with 2 cups vegetable (cinnamon baked potato, carrot fries, green bean casserole) and a grain (quinoa or biscuit).

Cinnamon Baked Potato

Ingredients:
1/2 sweet potato
Cinnamon
Salt
Butter

Directions:
Wrap the sweet potato in aluminum foil and bake in the oven at 400 for 30 minutes or until tender.  Remove from the foil and top with butter, cinnamon, and salt to taste.

**For a complete meal, serve with 1 cup of vegetables (green beans or corn), 2 ounces of protein (baked tofu), and a grain (quinoa or cornmeal biscuit).

Vegetable and Polenta Soup

Ingredients:
1/4 cup diced carrots
1/4 cup diced tomato
1/4 sliced and quartered zucchini
1 tsp parsley flakes
1/4 tsp thyme
1 Tbsp cornmeal
Salt to taste
1/2 cup water or vegetable broth

Directions:
Spray a 1 quart crockpot with non-stick spray.  Add the ingredients.  Cook on low for 4 to 6 hours, stirring occasionally, if possible.  You may need to add water if the soup gets thicker than desired.

**For a complete meal, at 1 1/4 cup vegetables (salad, green beans) and 2 ounces of protein (beans, seitan).