Salad Pizza

Ingredients:
Crust dough
1/4 cup sliced carrots
1/2 cup shredded spinach
1/4 cup diced tomato
1/4 cup sliced mushrooms
1/4 cup sliced celery
1 ounce firm tofu, diced
1/4 cup beans (black, white, red)
salt to taste

Directions:
Cook the crust dough by baking at 400 degrees for 20 minutes or in a skillet (similar to cooking a pancake).  Mix the salad ingredients, maybe add some lemon juice or your dressing of choice.  Scoop the salad mixture on the crust and serve.

Kidney Bean Roll Up

Ingredients:
1/4 cup cooked kidney beans
1 ounce firm tofu
1/4 tsp thyme
salt and pepper to taste
Tortilla or thin pancake

Directions:
Cook the kidney beans and tofu in 1 Tbsp of water for 1 minute in the microwave.  Mix in the spices.  Mash with a fork until smooth-ish.  You may need to add more water for a spreadable mixture.  Spread on the tortilla or thin pancake and roll up.

**For a complete meal, serve with 2 cups of vegetable (spinach salad, corn, green beans).

Kidney Bean Soup with Dumpling

Ingredient:
1 dumpling recipe
2 Tbsp dried kidney beans
1/4 cup diced potato
1/4 tsp thyme
dash cayenne
salt to taste
3/4 cup water or vegetable broth

Directions:
Add all ingredients, except the dumpling, to a 1 quart crockpot for 4 to 6 hours or until the beans are tender.  30 minutes before serving, add the dumpling and cover.

**For a complete meal, serve with 1 3/4 cup vegetables (green beans, corn, salad).

Easy Cou Cou

Ingredients:
1/4 cup quick cook grits
1/2 cup + 1 Tbsp water
1/4 cup cooked black beans
1/2 cup sliced okra
black pepper
salt to taste

Directions:
Boil the okra in the water until soft.  Drain the okra and retain the water, set aside.  Return water to saucepan and bring to a boil.  Add the grits and reduce the heat.  Cook until the grits are thickened.  Add the okra, salt, black pepper, and black beans.  Stir well.  Serve in a lightly greased dish.

**For a complete meal, serve with 1 1/2 cups vegetable (tomato mushroom mix, green beans) and 1 protein (seitan, tofu, TVP).

Corn Cakes

Ingredients:
3 Tbsp flour
1 Tbsp cornmeal
1 tsp baking powder
1/2 cup corn kernels
2 tsp Rotel or salsa
1 egg
1/4 tsp salt
enough milk to make a pancake consistency

Directions:
Mix all ingredients thoroughly.  Pour by spoonfuls into a lightly greased skilled.  Cook until golden brown on each side.

**For a complete meal, serve with 1 1/2 cups vegetables (Tomato, spinach salad) and 1 protein (seitan, tofu bacon).

Beet Raita

Ingredients:
1/2 cup diced beets (fresh or canned)
1 Tbsp yogurt
1 ounce diced firm tofu
salt to taste

Directions:
Mix the ingredients and serve cold.

**For a complete meal, serve with 1 1/2 cup vegetable (mixed salad), 1 ounce protein (black beans), and 1 serving of grain (biscuit, French bread).

Beet Curry

Ingredients:
1/2 cup diced beets (fresh or canned)
1/2 cup diced cooked potatoes
1/4 tsp curry powder
1/8 tsp ginger

Directions:
The ingredients all go into a lightly greased skillet.  Sautee until heated through.
-This dish can be served cold as well.  Mix the ingredients thoroughly and chill before serving.

**For a complete meal, serve with 1 cup vegetable (mixed salad, green beans), 2 ounces of protein (tofu, white beans), and 1 serving of grain (rice, quinoa).

Scrambled Egg with Arugula

Ingredients:
1 egg
1 cup arugula
salt to taste

Directions:
Crack the egg into a lightly greased skillet on medium heat.  Add the arugula and scramble together while cooking.

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

Lima Bean and Corn Soup

Ingredients:
1/2 cup Lima beans
1/2 cup corn
1 ounce diced firm tofu
1 tsp basil
3/4 water or vegetable broth
salt and pepper to taste

Directions:
Put all the ingredients in a 1 quart crockpot and cook on low for 4-6 hours.

**For a complete meal, serve with 1 cup vegetable (green beans, spinach salad), 1 ounce protein (pinto beans, seitan chunks), and 1 serving of grain (quinoa, rice).

Carrot and Dill Soup

Ingredients:
1/2 cup sliced carrots
1 ounce diced firm tofu
1 Tbsp fresh dill or 2 tsp dried dill
**You could substitute the fresh carrot feathers for the dill if you have fresh carrots
1/2 cup water or vegetable broth
salt and pepper to taste

Directions:
Add all the ingredients to a 1 quart crockpot and cook on low for 4-6 hours.

**For a complete meal, serve with 1 cup vegetables (cucumber salad, corn, potato), 1 ounce protein (black beans, seitan chunks), and 1 serving of grain (polenta, French bread).

Spaghetti Squash with Spinach, Artichoke, and Arugula

Ingredients:
1 cup cooked spaghetti squash
1/2 cup fresh spinach or 1/4 cup frozen
1/4 cup sliced artichoke hearts
1/2 cup arugula
salt to taste

Directions:
Mix ingredients and heat in the microwave until warm.  This will wilt the fresh greens.  If you do not want the greens wilted, wait to add them until after heating the squash and artichokes.

**For a complete meal, serve with 2 ounces of protein (sauteed seitan and tofu) and 1 serving of grain (toast, biscuit).

Risi e Bisi (Pea and Rice Soup)

Ingredients:
1 cup peas
1Tbsp uncooked rice
1/4 tsp thyme
1 bay leaf
1 tsp dried parsley
salt and pepper to taste
3/4 cup water or vegetable broth

Directions:
Add all but the rice to a 1 quart crockpot and cook on low for 4-6 hours.  About 1 hour before serving, add the rice and turn to high.

**For a complete meal, serve with 1 cup vegetable (tomato corn mix, carrots) and two ounces of protein (sauteed seitan and beans, tofu bacon). 

 

Zucchini, Mushroom, Artichoke Lasagna

Ingredients:
1 serving of tofu ricotta
1/2 cup sliced zucchini
1/2 cup sliced artichoke hearts
1/2 cup sliced tomato
salt to taste

Directions:
Layer the ingredients in a lightly greased baking dish.  Back at 350 for 20-25 minutes.

**For a complete meal, serve with 1 serving of grain (garlic bread, toast).

Rice Salad with Black Beans

Ingredients:
1/4 cup cooked rice
1/2 cup cooked black beans
1/2 cup cooked corn
1/4 cup salsa or rotel
salt to taste

Directions:
Mix all the ingredients.  Serve warm or cold.

**For a complete meal, serve with 1 1/2 cup vegetables (spinach salad).

Green Gumbo

Ingredients:
1 cup mustard or collard greens
1/4 cup frozen spinach
1/2 cup grated potato
2 Tbsp flour (or more)
1/4 tsp paprika
dash cayenne pepper
dash oregano
1/4 tsp thyme
dash red pepper flakes
salt to taste
1 tsp apple cider vinegar
3/4 cup water

Directions:
Add everything but the apple cider vinegar to a saucepan.  Cook until the greens are tender.  Add the apple cider vinegar and stir before serving.

**For a complete meal, serve with 2 ounces of protein (red beans, seared tofu) and 1 ounce grain (rice, quinoa).

Corn and Zucchini Frittata

Ingredients:
1/4 cup corn
1/4 cup sliced and quartered zucchini
1 egg
1 Tbsp flour
1/2 tsp baking powder
salt and pepper to taste

Directions:
Mix the ingredients.  Pour into a lightly greased baking dish or skillet.  Bake at 350 degrees for 10-20 minutes, until the egg is no longer runny.

**For a complete meal, serve with 1 1/2 cup vegetable (corn/tomato/mushroom mix), 1 ounce protein (seitan), and 1/2 serving of grain (biscuit).

TVP Salad with Toast

Ingredients:
2 Tbsp TVP (reconstitute before mixing)
1/4 cup diced carrot
1/4 cup sliced celery
1 Tbsp yogurt
salt to taste
Toast

Directions:
Mix the ingredients.  Spoon the mixture on top of the toast.

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

Mawari Style Peas

Ingredients:
1 cup peas
1/4 tsp cumin
1/4 tsp ginger
salt to taste

Directions:
Mix the peas and spices and put into a lightly greased skillet.  Sautee until tender and heated through.

**For a complete meal, serve with 1 cup vegetables (corn tomato mix, spaghetti squash), 2 ounces of protein (bean and tofu mix), and 1 serving of grain (quinoa).

Artichoke and Spinach Strata

Ingredients:
1/4 cup sliced artichoke hearts
1/2 cup fresh spinach or 1/4 cup frozen chopped spinach
1/4 cup bread chunks
1 egg
salt and pepper to taste

Directions:
Mix the ingredients and pour into a greased baking dish (I used a glass bowl).  Bake at 350 degrees for 20 to 25 minutes.

**For a complete meal, serve with 1 1/2 cups vegetables (green beans, peas) and 1ounce protein (black beans).

Cajun Style Tofu

Ingredients:
1/4 cup sliced celery
1/4 cup diced tomato
1/4 cup sliced okra
1 ounce diced firm tofu
1-2 drops liquid smoke
1/4 tsp paprika
1/4 tsp thyme
dash cayenne pepper
dash oregano
dash red pepper flakes
1/2 cup vegetable broth or water

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

**For a complete meal, serve with 1 cup vegetable (salad, succotash), 1 ounce protein (red beans), and 1 serving of grain (sourdough bread).

Kale and Bean Soup

Ingredients:
2 Tbsp dried kidney beans
1/4 cup diced potato
1 cup shredded kale
3/4 cup water or vegetable broth
salt and pepper to taste

Directions:
Add beans, potato, water, and spices to a 1 quart crockpot.  Cook on low for 4-6 hours.  About 30 minutes before serving, add the kale.

**For a complete meal, serve with 3/4 cup vegetable (tomato, yellow squash) and 1 serving of grain (quinoa, grits).

Indian Style Scrambled Egg

Ingredients:
1 egg
1/8 tsp cumin
1/8 tsp turmeric
dash cayenne pepper
salt to taste

Directions:
Blend ingredients in a bowl.  Pour into a lightly greased skillet and scramble.

**For a complete meal, serve with  2 cups vegetable (corn, mushrooms, tomato), 1 ounce protein (tofu bacon), and 1 grain (toast).

Dandelion Green Salad

Ingredients:
1 cup freshly collected dandelion greens
1/4 cup sliced carrots
1/4 cup diced tomato
1/4 cup sliced celery
1/4 cup sliced and quartered cucumber
Salt and pepper to taste

Directions:
Combine all ingredients.

**For a complete meal, serve with 2 ounces of protein (beans, seitan) and 1 serving of grain (french bread).

Cauliflower, Potato, Pea Curry

Ingredients:
1/4 cup cauliflower
1/4 cup diced potato
1/2 cup peas
1/2 cup diced tomato
1 ounce firm diced tofu
1/4 tsp curry powder
pinch mustard seed
salt to taste

Directions:
Combine the ingredients in a sauce pan and add enough water to cover.  Bring the mixture to a boil and reduce to simmer.  Simmer uncover until the vegetables are tender.

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

Green Beans with Ginger

Ingredients:
1 cup cooked green beans
1 ounce diced firm tofu
1/4 tsp powdered ginger
salt to taste

Directions:
Combine the ingredients in a sauce pan with enough water to cover.  Bring to a boil and then reduce the heat to simmer.  Simmer uncovered for 5-10 minutes.  Drain the remaining water before serving.

**For a complete meal, serve with 1 cup vegetables (cauliflower, corn), 1 ounce protein (seitan, navy beans), and 1 serving of grain (quinoa).