Spinach and Potato Fritters

Ingredients:
1/2 cup frozen spinach, thawed
1/2 cup grated potato
Flour
dash nutmeg
salt to taste

Directions:
Mix the ingredients and add enough flour to make a loose dough.  Pan fry in a lightly grease skillet until golden brown on each side.

**For a complete meal, serve with 1 cup vegetable (lima beans, peas), 2 ounces of protein (baked tofu, black beans), and 1 serving of grain (quinoa).

Kale with Scrambled Eggs "Mock Brains"

Ingredients:
1 cup shredded kale
1 egg
salt/pepper to taste

Directions:
Wilt the kale in the microwave by putting it in a bowl with a little water and heating it for thirty seconds.  Put the wilted kale and the egg in a lightly greased skillet and scramble.

**For a complete meal, serve with 1 cup vegetable (tomato, corn, mushroom), 1 ounce protein (tofu bacon, seitan), and 1 serving of grain (toast).

Artichoke Tofu Casserole

Ingredients:
1/2 cup diced artichoke hearts
1/2 cup diced mushrooms
1 ounce diced firm tofu
1/4 cup diced tomato
1 Tbsp cornmeal
cheese (optional)
salt/pepper to taste

Directions:
Mix all but the cornmeal.  Lightly grease a baking dish and sprinkle half the cornmeal on the bottom.  Spoon in the vegetable mixture.  Top with the remaining cornmeal.  Bake at 350 for 20-25 minutes.

**For a complete meal, serve with 3/4 cup vegetables (green beans, salad), 1 ounce protein (seitan, navy beans), and 1 serving of grain (biscuit, toast).

Red Beans and Rice Soup

Ingredients:
2 Tbsp dried red beans
1/4 cup chopped celery
1/4 cup diced tomato
1 bay leaf
1/8 tsp cumin
dash cayenne pepper
drop of liquid smoke
salt/pepper to taste
1 cup of water or vegetable broth
2 Tbsp dried rice

Directions:
Put all ingredients in a 1 quart crockpot except for the rice.  Cook on high for 4-6 hours.  About 30 minutes before serving, turn the crockpot to high and add the rice.  Remove the bay leaf before serving.

**For a complete meal, serve with 1 1/2 cups vegetables (corn, peas, green beans).

Greek Vegetable Pita

Ingredients:
1/4 cup artichoke hearts, chopped
1/4 cup diced tomato
1/4 cup diced cucumber
2-3 sliced Kalamata olives (optional)
1 ounce diced firm tofu
1/2 tsp parsley
1/4 tsp lemon juice
salt and pepper to taste
1 Pita

Yogurt sauce:
2 Tbsp yogurt
1 Tbsp fresh dill or 2 tsp dried

Directions:
 Combine the vegetables and the spices.  Make the yogurt sauce.  Spoon the vegetable mix into the pita and top with the yogurt sauce.

**For a complete meal, serve with 1 1/4 cup vegetables (romaine salad), and 1 ounce of protein (black beans).

Pita

Ingredients:
1/4 cup flour
1/4 tsp quick rising yeast
pinch sugar
enough water to make a stiff dough

Directions:
Mix the yeast, sugar, and a bit of warm water to activate the yeast.  Add the flour and enough water to make a stiff dough.  Cover and let rise in a warm area for 30-60 minutes.  Turn the dough out and roll into a circle.  Put on to a parchment paper lined baking sheet and let rise for another 10 minutes.  Bake at 475 until the pita has poofed.

Mushroom Tacos

Ingredients:
1/2 cup sliced mushrooms (Portobello is best)
1/4 tsp cumin
1/4 tsp paprika
dash cayenne
salt/pepper to taste
corn or flour tortilla

Directions:
Sautee the mushrooms in a lightly oiled skillet with spices until just soft.  Spoon the mixture into the tortilla shell.

**For a complete meal, serve with 1 1/2 cups vegetable (lettuce, tomato, avocado) and 2 ounces of protein (refried beans).

Pumpkin (Squash) Lentil Soup

Ingredients:
1/4 cup dried lentils
1/2 cup cubed pumpkin or butternut squash
pinch of fennel seeds
salt/pepper to taste
1 cup of water or vegetable broth

Directions:
Put all the ingredients in a 1 quart crockpot for 4-6 hours, until the lentils are tender.

**For a complete meal, serve with 1/2 cup vegetable (green beans, peas), 2 ounces of protein (seitan, tofu), and 1 serving of grain (biscuit).

Zucchini Meatballs

Ingredients:
1 cup grated zucchini
1/2 cup diced mushroom
1 tsp basil
1 egg
1 Tbsp breadcrumbs (more or less as needed)
1 Tbsp grated cheese (optional)
salt/pepper to taste

Directions:
Sautee the zucchini until it's dry.  Put in bowl.  Add the other ingredients.  Form small balls.  Place on a parchment paper lined baking sheet and bake at 375 for 20-25 minutes.

**For a complete meal, serve with 1/2 cup vegetable (spaghetti squash, salad), 2 ounces of protein (baked tofu, beans), and 1 serving of grain (quinoa, noodles). 

 

Sauteed Sweet Potato and Lima Beans

Ingredients:
1/2 cup diced sweet potato
1/2 cup Lima beans
1 ounce diced firm tofu
1/8 tsp mustard seeds
1/4 tsp cumin
1/8 tsp ginger
1 tsp lemon juice

Directions:
Boil the sweet potato until it's just tender.  Put the potatoes, Lima beans, and spices into a lightly greased skillet and sautee until the Lima beans are cooked.

**For a complete meal, serve with 1 additional cup of vegetables (corn, tomatoes), 1 ounce of protein (black beans), and 1 serving of grain (quinoa).

Spiced Vegetable Soup

Ingredients:
1/2 cup butternut squash
1/4 cup diced potato
1/4 cup diced tomato
1/4 cup sliced and quartered zucchini
2 Tbsp dried white beans
1/4 tsp cumin
1/4 tsp cinnamon
1/4 tsp paprika
salt and pepper to taste
3/4 to 1 cup water

Directions:
Place all ingredients in the crockpot on low for 4 to 6 hours, until the beans are tender.

**For a complete meal, serve with 3/4 cup vegetable (salad, corn, cauliflower) and 1 serving of grain (quinoa, biscuit).

Causa with Corn and Tomato Filling

Ingredients:
1/2 cup mashed potatoes
1/4 cup corn
1/4 cup diced tomato
1/4 cup black beans
salt to taste

Directions:
Sautee the corn, tomatoes, and black beans until the tomato is soft.  Split the mashed potatoes into 1/4 cup portions.  Spoon one portion into a bowl.  Spoon the corn mixture on top of the mashed potatoes and then spread the remaining portion of mashed potatoes on top of that.  Heat in the microwave if the potatoes need to be warmed.

**For a complete meal, serve with 1/2 cup vegetable (salad, green beans), 1 ounce protein (seitan, tofu), and 1 serving of grain (wild rice).

Omelet with Peas and Ginger

Ingredients:
1 egg
1/2 cup peas
1/4 tsp ginger (more to taste)
salt to taste

Directions:
Mix and pour into a lightly greased skillet and cook until lightly browned on each side.

**For a complete meal, serve with 1 1/2 cup vegetables (mushrooms, tomatoes, spinach), 1 ounce of protein (seitan), and 1 serving of grain (toast).

Spinach with Dill

Ingredients:
1 cup fresh spinach
1/2 cup diced tomato
1 ounce diced tofu
1 Tbsp fresh dill or 1 tsp dried dill
1/4 tsp turmeric
dash cayenne
salt/pepper to taste

Directions:
Put all ingredients in a skillet with a drop of oil.  Stir fry until the spinach is wilted.  Serve.

**For a complete meal, serve with 1/2 cup vegetable (cauliflower, zucchini), 1 ounce protein (black beans, TVP), and 1 serving of grain (corn bread).

Green Beans and Potato Wrap

Ingredients:
1/2 cup green beans, sliced
1/2 cup diced potatoes
1/4 cup diced tomatoes
1/4 tsp ground ginger
dash curry powder
salt to taste
Wrap of choice (flour or corn tortilla)

Directions:
Put all ingredients in a saucepan with 1 cup of water.  Simmer until the potatoes are tender and the mixture is thickened.  Spoon into the wrap.

**For a complete meal, serve with 3/4 cup vegetable (carrots, corn, salad) and 2 ounces of protein (black beans, egg).

Baked Egg with Mushroom

Ingredients:
1/2 cup sliced mushrooms
1/4 cup diced tomato
1 Egg
salt and pepper to taste

Directions:
Sautee the mushrooms.  Mix with the tomatoes.  Spoon into a small greased baking dish.  Crack the egg over the top.  Bake at 400 degrees for 10 minutes.

- This can be done in a skillet as well.  Instead of putting the mixture in a baking dish, use a small skillet.  Cover and cook on medium heat for 3-5 minutes.  Uncover and remove from heat.  Let sit for 5 minutes before serving.

** For a complete meal, serve with 1 1/4 cup vegetables (carrots, celery, green beans), 1 ounce of protein (tofu bacon), and 1 grain (toast, biscuit).

Sticky Fingers

Ingredients:
2 ounces of firm tofu cut lengthwise
1/4 cup milk
flour
bread crumbs
salt to taste
a few drops  of apple cider vinegar

Directions:
Shake the tofu in a bag with the flour until coated.  Add the drops of apple cider vinegar to the milk and wait for it to thicken.  Dip the flour coated tofu into the milk mixture and then roll it in the bread crumbs.  Put on a lightly greased baking sheet and spray each with a non-stick spray.  Bake at 425 for 15-20 minutes.

**For a complete meal, serve with 2 cups of vegetables (salad, corn, peas) and 1 serving of grain (cornbread).

Salisbury "Steak"

Ingredients:
1/2 cup cooked lentils
1 Tbsp Vital Wheat Gluten
1 drop liquid smoke
salt and pepper to taste

(gravy)
1/2 cup sliced mushrooms
1/2 cup water
1/4 tsp sage
1/4 tsp thyme
salt and pepper to taste
arrowroot or cornstarch

Directions:
Steak - Mash the lentils and add the other ingredients.  Knead to a non-sticky dough (you may need to add more vital wheat gluten).  Make a ball and press it flat.  Cook in a lightly oiled skillet until lightly browned on each side and set aside.

Gravy - Sautee the mushrooms until just soft.  Set aside.  Heat the water and spices in a sauce pan until slightly boiling and thicken with arrowroot or corn starch.  Add the mushrooms.  Put the steak back in the skillet and top with the gravy.  Heat through.

**For a complete meal, serve with 1 cup of vegetables (green beans) and 1 ounce of protein (pinto beans).

Zucchini Tomato Lasagna with Tofu Ricotta

Ingredients:
1 cup sliced zucchini
1 cup sliced tomato
Tofu Ricotta

Directions:
Layer the ingredients in a greased baking dish.  Cook at 350 for 25-30 minutes.

**For a complete meal, serve with on grain (garlic toast).

Vegan Cheese

Ingredients:
1/2 cup diced potato
1/4 cup diced carrot
1 Tbsp water
1/2 tsp oil
1/2 tsp lemon juice
2 Tbsp nutritional yeast
salt to taste

Directions:
Boil the carrots and potatoes until tender.  Combine with the other ingredients in a food processor or blender and whir until smooth.

Tofu Ricotta

Ingredients:
2 ounces of firm tofu
1/2 tsp lemon juice
1/2 tsp basil (optional)
1 1/2 tsp nutritional yeast
bit of olive oil
salt and pepper to taste

Directions:
Crush the tofu with a fork to desired consistency and add the other ingredients.  For smooth Ricotta, whir in a food processor.

Corn and Sweet Potato Soup

Ingredients:
1/2 cup kernel corn
1/2 cup diced sweet potato
Salt to taste
1/2 cup water or vegetable broth

Directions:
Place the ingredients into a 1 quart crockpot for 4-6 hours, until the potato is tender.

**For a complete meal, serve with 1 cup vegetable (salad, green beans, lima beans), 1 grain (biscuit, French bread), and 2 ounces of protein (beans, seitan).

Spinach, Potato, Sauerkraut Taco

Ingredients:
1/2 cup fresh spinach (or 1/4 cup frozen/canned spinach)
1/4 cup sauerkraut
1/4 cup potato, diced
Salt to taste
Tortilla shell

Directions:
Cook the potatoes until soft.  Mix with the sauerkraut, spinach, and salt (if desired).  Heat the mixture through in the microwave (about 1 minute).  Spoon the mixture into the tortilla shell.

**For a complete meal, serve with 1 cup vegetable (tomato, corn, zucchini) and 2 ounces of protein (seitan, TVP).

Spicy Coffee Tofu

Ingredients:
2 ounces firm tofu, cut in cubes
1/4 cup coffee (approximately)
Cayenne to taste

Directions:
Place the tofu cubes in a container with the coffee (there needs to be enough to cover at least half the tofu cube).  Put aside to marinade for 30 minutes.  Drain the tofu and place on a parchment paper lined baking sheet.  Sprinkle cayenne pepper over the cubes.  Bake for 30 minutes.

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

Vegetarian Pierogi with Mushroom/Sauerkraut Filling

Ingredients:
1/4 cup flour
1/2 tsp oil
1/4 tsp salt
Enough water to make a stiff dough
1/2 cup diced mushrooms
1/4 cup sauerkraut

Directions:
Mix the dough ingredients first, cover, and refrigerate for 30 minutes.
For the filling, sautee the mushrooms until soft and mix with the sauerkraut.  Heat through.
Roll out the dough into two circles.  Spoon the filling into the center and press closed (they should now be half circles).  Drop in boiling water and cook until firm.

**For a complete meal, serve with 1 1/4 cup vegetables and 2 ounces of protein.