French Green Bean Soup

Ingredients:
1/4 cup sliced celery
1/4 cup diced potato
1/2 cup green beans (fresh or frozen)
1 ounce firm tofu, diced
1/2 tsp dried parsley
1/4 tsp rosemary
salt to taste

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

**For a complete meal, serve with 1 cup vegetable (corn, tomato, peas), 1 ounce protein (pinto beans), and 1 serving of grain (quinoa, wild rice).

Tomato Basil Mozzarella Pancake

Ingredients:
1/2 cup diced tomato
2 Tbsp shredded basil leaves
1 Tbsp mozzarella
1 egg
1/4 cup flour
1/4 tsp baking powder
1/8 tsp salt

Directions:
Mix all the ingredients.  Add water, if necessary, to make a thick batter.  Pour into a lightly greased skillet and cook until golden brown on each side.

**For a complete meal, serve with 1 1/2 cup vegetable (green beans, mushroom/tomato mix) and 1 ounce protein (tofu bacon). 

 

Grilled Eggplant and Olive Pizza

Ingredients:
Crust dough
1/2 cup peeled and sliced eggplant
1 Tbsp sliced green olives
1 ounce firm tofu, sliced
1/4 cup cooked black beans

Directions:
Grill the eggplant slices and the tofu.  Start the crust grilling process.  Use a fork to make a paste out of the black beans, adding water as necessary.  Remove the eggplant and the tofu from the grill and cut both into chunks and mix with the olives.  Remove the crust from the grill and flip on to a plate.  Spread the black bean puree on the crust and top with the olive mixture.  Return to the grill for 2 - 3 minutes on indirect heat.

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

Grilled Zucchini and Eggplant

Ingredients:
1/2 cup sliced zucchini
1 cup peeled and sliced eggplant
1/4 - 1/2 cup tomato sauce
Basil leaves
Mozzarella cheese
Salt to taste

Directions:
Grill the zucchini and eggplant until just soft.  Top the eggplant with mozzarella just before removing, so it melts.  Remove the vegetables from the grill.  Top the eggplant with a few leaves of basil, a spoonful of tomato sauce, and a grilled zucchini slice.  Do this with each eggplant slice.

**For a complete meal, serve with 2 ounces of protein (TVP and white bean mix) and 1 serving of grain (quinoa, toasted french bread).

Seitan and Olive Pizza

Ingredients:
Crust dough
1 quarter cup diced seitan
2 Tbsp sliced green olives
2 Tbsp sliced black olives
2 Tbsp tomato sauce
salt to taste

Directions:
Preheat grill and reduce heat to medium.  Grill the seitan on a tray or in a basket for 5 minutes.  Start the crust grill process on the other burner.  Remove the crust and flip.  Top with the tomato sauce, seitan, and olives and return the pizza to indirect heat for 5 minutes.

**For a complete meal, serve with 2 cups vegetable (salad) and 1 ounce protein (add cheese to the pizza).

Greek Gigandes

Ingredients:
2 Tbsp white beans
1/2 cup diced carrot
1/2 cup sliced celery
1/2 cup diced tomato
1/4 tsp sage
1/4 tsp marjoram
dash oregano
2 bay leaves
3/4 cup water or vegetable broth
salt/pepper to taste

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

**For a complete meal, serve with 1/2 cup vegetable (spinach salad) and 1 serving of grain (wild rice).

Sweet Corn and Ginger Soup

Ingredients:
1/2 cup sweet corn
1/4 cup diced carrot
1/4 cup sliced celery
1 Tbsp dried white bean
1/4 tsp ginger powder
1/8 tsp paprika
1/2 - 3/4 cup water or vegetable broth
salt to taste

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

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

Two Potato Salad

Ingredients:
1/2 cup cooked and cubed white potato
1/2 cup cooked and cubed sweet potato
1/2 cup sliced celery
1 ounce firm tofu, diced
1/4 tsp mustard powder
2 tsp red wine vinegar
1 Tbsp cut up fresh parsley or 2 tsp dried
salt/pepper to taste

Directions:
Cook the potato in advance and set to chill.  Mix the ingredients prior to serving.

 **For a complete meal, serve with 1/2 cup vegetable (add tomato or peas), 1 ounce protein (pinto beans), and 1 serving of grain (muffin or french bread).

Summer Squash Souvlaki

Ingredients:
1/4 cup sliced and quartered zucchini
1/4 cup sliced and quartered yellow squash
1/4 cup sliced mushrooms
1 ounce firm tofu, cubed
1/4 cup diced tomato

dash oregano

2 Tbsp yogurt
2 tsp fresh dill

Flatbread or tortilla

Directions:
Put the zucchini, yellow squash, tofu, and mushrooms on a skewer and dash with salt.  Put on a pre-heated grill on medium heat for 5 to 10 minutes.  After turning off the grill, place the flatbread on a burner for 2 minutes on each side.  Mix the yogurt and dill to make a sauce.  Remove the veggies from the skewer, add the tomatoes and the oregano.  Spoon the mixture on the flatbread and top with the yogurt sauce.

**For a complete meal, serve with 1 cup vegetable (spinach romaine salad) and 1 ounce protein (garbanzo beans).

Portobello Fajitas

Ingredients:
1 cup (1 whole cap) portobello mushroom
1/4 tsp cumin
dash paprika
salt to taste
cheese (optional)
Corn or flour tortilla

Directions:
Lightly coat the mushroom with oil or oil the grill burner.  Preheat the grill for 5 minutes and reduce heat to medium.  Grill the mushroom for 5 minutes on both sides.  Turn off the grill and put the tortilla on the grill for approximately 2 minutes on each side.
Slice the mushroom and toss with the spices.  Spoon on the tortilla and serve with the garnish of your choice.

**For a complete meal, serve with 1 cup vegetable (grilled green and red peppers, tomatoes) and 2 ounces of protein (black beans, seitan). 

Dill Pancake

Ingredients:
1/4 cup flour
2 Tbsp fresh dill or 1 tsp dried dill
1 egg
1 Tbsp yogurt
1/2 tsp baking powder
1/4 tsp salt
Enough water to make a thick batter

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

**For a complete meal, serve with 2 cups vegetables (corn, tomato, mushroom mix up, cauliflower, green beans) and 1 ounce protein (tofu bacon). 

 

Yellow Squash and Lentil Soup

Ingredients:
1/2 cup yellow squash sliced and quartered
2 Tbsp lentils
1/4 cup diced potato
1/8 tsp ginger
dash curry powder
3/4 cup water or vegetable broth
salt to taste

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

**For a complete meal, serve with 1 1/4 cup vegetable (carrot tomato salad, green beans) and 1 serving of grain (quinoa, French bread).

Red Beans and Greens

Ingredients:
2 Tbsp dried kidney beans
1/4 cup sliced celery
dash oregano
1/4 tsp thyme
1 bay leaf
dash allspice
1/4 tsp paprika
1-2 drops liquid smoke
1 cup greens of choice (I used kale and spinach)
salt to taste
3/4 cup water or vegetable broth

Directions:
Put everything but the greens in the 1 quart crockpot  on low for 4-6 hours.  Add the greens and remove the bay leaf just before serving.

**For a complete meal, serve with 3/4 cup vegetable (corn tomato mix) and 1 grain (polenta, cornbread muffin).

Corn and Avocado Salad

Ingredients:
1/2 cup cooked corn kernels (chilled)
1/2 cup diced tomato
1/4 cup diced avocado
1/4 cup cooked black beans (chilled)
salt to taste
lemon juice to taste

Directions:
Mix and serve.

**For a complete meal, serve with 1 ounce protein  and 1 serving of grain (tofu biscuit).

Greek Pizza

Ingredients:
Crust dough
1/4 cup diced tomato
1/4 cup diced zucchini or yellow squash
1/4 cup diced seitan
1/4 tsp marjoram
1/4 tsp sage
1/4 tsp rosemary
salt to taste

1 Tbsp yogurt
1 tsp fresh dill or 1/2 tsp dried dill

Directions:
Mix the yogurt and dill and set aside.  Brown the seitan and mix with the rest of the ingredients.  Start the grilled crust process.  After step 1 and removing the crust from the grill, top with the vegetable mix and return to indirect heat for 3-5 minutes.  Top with the yogurt sauce and serve.

**For a complete meal, serve with 1 1/2 cup vegetables (romaine salad) and 1 ounce protein (tofu in the salad). 

 

Margherita Pizza

Ingredients:
Crust dough
1 Tbsp fresh shredded basil
1/4 cup tomato sauce
Mozzarella (amount is your choice)

Directions:
This is a grill recipe, but you can do it in the oven as well.  **See the recipe for grilled pizza crust**
Mix the sauce and the basil.  After step one in the grill procedure, spread the basil sauce on the crust and top with the mozzarella.  Return the pizza to the grill on indirect heat for 3-5 minutes.

**For a complete meal, serve with 1 3/4 cup vegetable (spinach salad, corn on the cob) and 1 ounce 2 ounces of protein (white beans, TVP).

Grilled Quesadilla

Ingredients:
1 tortilla
1/4 cup cooked black beans
2 Tbsp cheese of choice

Directions:
Heat the black beans with 2 tsp water.  Smush them up with a fork (you may need more water).  Spread on 1/2 the tortilla, top with the cheese, and cover with the other half of the tortilla.
Heat the grill on high for 5 minutes.  Turn one burner off and the other burner to medium.  Place the quesadilla cheese side up and cook for 2 minutes.  Flip it and cook for another 2 minutes.  Time may vary with your grill.

**For a complete meal, serve with 2 cups vegetable (salad) and 1 ounce protein (additional black beans, TVP).

Seitan and Okra

Ingredients:
1/4 cup seitan chunks
1/2 cup okra slices
1/2 cup diced tomatoes
1/4 tsp thyme
salt to taste

Directions:
Brown the seitan in a lightly greased skillet.  Then add the rest of the ingredients and sautee for 5 minutes.

**For a complete meal, serve with 1 cup vegetable (corn, green beans, spinach salad), 1 ounce protein (white beans, tofu slices), and 1 grain (quinoa, wild rice).

Mushroom Green Pea Cakes

Ingredients:
1 egg
1/2 cooked green peas
1/4 cup diced mushrooms
1/4 cup cornmeal
1/4 tsp cumin
dash cayenne pepper
salt to taste

Directions:
Put all ingredients in a bowl and mix well.  Drop by spoonfuls on to a lightly greased skillet.  Cook until lightly browned on each side.

**For a complete meal, serve with 1 1/4 cup vegetable (corn, tomato, lima beans) and 1 ounce protein (seitan).

Arugula Salad with Black Olives, Corn, Tomatoes

Ingredients:
1 cup arugula
optional number of black olives, sliced
1/2 cup cooked corn kernels
1/2 cup diced tomato
1/4 cup cooked black beans
salt to taste

Directions:
Mix and serve.

**For a complete meal, serve with 1 ounce protein (tofu bacon) and 1 serving of grain (roll, cornbread). 

Grilled Pizza Crust

Ingredients:
1/4 cup flour
1/2 tsp quick rising yeast
dash sugar or honey
enough water to make a stiff dough

Directions:
Mix and cover to rise for 30 minutes to an hour.  Press or roll out the dough on a board dusted with cornmeal.  Heat the grill on high with the lid closed for 5 minutes.  Turn to medium and place the dough on the one burner for 3 minutes.  Remove and flip on to a plate or board.  Turn the burner off and the other burner to medium or low.  Add the toppings to the crust and return it to the "off" burner.  Cook for 5 to 10 minutes.
---The cook times will vary depending on your grill.

Arugula and Tofu Pizza

Ingredients:
Crust dough
1/2 cup shredded arugula
1 ounce diced firm tofu
1/4 cup diced tomato (or tomato sauce)
salt to taste

Directions:
Prepare the crust dough according to preference - bake, skillet, or grill.  Mix the arugula, tomato, and tofu.  Top the pizza crust with the mixture.

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