Green Tomato Omelet

Ingredients:
3-4 slices of green tomato
1 egg
cornmeal for dredging
1/4 tsp thyme
salt and pepper to taste

Directions:
Dredge the tomato slices in the cornmeal and pan fry in a lightly greased skillet until golden brown on either side.  Mix the egg and spices and pour into a lightly greased skillet.  Arrange the tomato slices in the egg while it's cooking.  Flip the omelet when the bottom and edges are solid.

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

Tofu Lettuce Tomato Sandwich

Ingredients:
1 ounce tofu bacon (recipe found in this publication)
Lettuce
Tomato
Bread of choic

Directions:
Layer the tofu bacon, tomato, and lettuce on toasted bread and serve.

**For a complete meal, serve with 1 cup vegetable (cucumber, zucchini, corn on the cob) and 1 ounce of protein (two bean mix).

Greek Black Bean Burger

Ingredients:
1/2 cup cooked black beans
1 Tbsp flax seed meal
1/8 tsp sage
1/8 tsp marjoram
1/8 tsp rosemary
salt to taste
Bread or bun

Directions:
Heat the black beans in the microwave and use a fork to mash them smooth.  Add the flax and spices and mix well.  Make a patty and place on a lightly oiled grill burner for 5 minutes on each side.  You could also cook this in a skillet or bake in the oven.

**For a complete meal, serve with 2 cups vegetable (potato, carrot sticks, celery sticks, tomato zucchini salad).

White Bean and Olive Sandwich

Ingredients:
1/4 cup cooked white beans
5-6 green olives
1 ounce firm tofu
salt to taste
Bread of choice

Directions:
Put the beans, olives, tofu, and salt in a food processor or blender.  Pulse until almost pureed.  Spread on the bread.

**For a complete meal, serve with 2 cups vegetable (green beans, tomato, carrot sticks).

Falafel

Ingredients:
1/2 cup cooked chick peas
1 tsp parsley flakes
1/4 tsp cumin
1 Tbsp bread crumbs
salt to taste

Directions:
Mix all the ingredients in a food processor or blender.  You may need to add a bit of water.  Make a patty out of the mixture.  Put on a lightly greased grill burner on medium heat for 5 minutes on both sides.  (This can also be done on a skillet.)


**For a complete meal, serve with 2 cups of vegetables (zucchini/mushroom/tomato, cauliflower, green beans) and 1 serving of grain (flat bread).

Grilled Zucchini and Black Bean Pizza

Ingredients:
Crust dough
1/2 cup sliced zucchini
1/4 cup cooked black beans
1 ounce sliced firm tofu
salt to taste

Directions:
Start crust grilling process.  On another burner, grill the zucchini slices until just soft.  Microwave the black beans for 1 minute with a bit of water and mash them with a fork until smooth-ish.  Remove the crust from the grill and flip it.  Top the crust with the black beans, zucchini, and tofu slices.  Return the pizza to the grill on indirect heat for 3-5 minutes.

**Serve with 1 1/2 vegetable (carrot and celery sticks, spinach salad).

Zucchini Pancakes

Ingredients:
1/4 cup shredded zucchini
1 egg
1/4 cup flour
1/2 tsp baking powder
1/4 tsp salt
Water to make a thick batter

Directions:
Squeeze the excess water out of the zucchini.  Mix the ingredients together and pour into a lightly greased skillet.  Cook until lightly browned on either side.

**For a complete meal, serve with 1 3/4 cup vegetable (tomato mushroom saute, corn) and 1 ounce of protein (tofu bacon, crisped seitan).

Sweet Potato Peanut Soup

Ingredients:
1/2 cup diced sweet potato
1 ounce diced firm tofu
1 Tbsp dried white beans
1 Tbsp peanut powder or peanut butter
1/8 tsp ginger
dash cinnamon
salt and pepper to taste
3/4 cup water or vegetable broth

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

**For a complete meal, serve with 1 1/2 cup vegetable (green bean, spinach salad) and 1 serving of grain (cornmeal biscuit).

Spinach and Potato Casserole

Ingredients:
1/2 cup cooked spinach
1/2 cup cooked diced potato
1 ounce firm diced tofu
1/4 tsp turmeric
1/8 tsp mustard powder
salt to taste

Directions:
Mix the ingredients and heat in the microwave for 1 minute or until an acceptable temperature.

**For a complete meal, serve with 1 cup vegetable (tomato, mushroom, corn, zucchini), 1 ounce of protein (white beans), and 1 serving of grain (quinoa).

Bean Patties

Ingredients:
1/2 cup cooked black eyed peas
1 egg
dash cayenne pepper
salt to taste

Directions:
Puree the beans in a blender or food processor with the egg.  Add the spices.  Make into patties and place in a lightly greased skillet.  Cook until lightly browned on either side.  These could be grilled after cooking.

**For a complete meal, serve with 1 1/2 cup vegetable (tomato mushroom mix, lima beans, peas) and 1 serving of grain (toast).

Mushroom Pizza

Ingredients:
Crust dough
1 cup sliced mushrooms
1/4 cup tomato sauce
salt to taste
cheese (optional)

Directions:
Start the crust grilling process.  Put the mushrooms on a grill tray or in a grill basket.  Grill the mushrooms until just soft.  Remove the crust and flip, top with tomato sauce and mushrooms (and the cheese, if desired).  Return to the grill on indirect heat for 3-5 minutes.

**For a complete meal, serve with 1 cup vegetable (grilled zucchini, peas) and 2 ounces of protein (black beans, tofu).

Grilled Tostada

Ingredients:
1 corn tortilla
1/4 cup cooked black beans
1/4 cup corn
1/4 cup diced tomato
salt to taste

Directions:
Puree the black beans with a bit of water, making a paste.  This is easily done by pressing them with a fork.  Spread the paste over the corn tortilla and top with the corn and tomato.  Slide on to a grill burner on medium heat and grill until the tortilla is crispy.

**For a complete meal, serve with 1 1/2 cup vegetable (cauliflower, green beans, salad) and 1 ounce protein (seitan chunks).

Pan Fried Polenta Tomatoes

Ingredients:
1 cup sliced tomato (ripe or green)
1/4 cup coarse cornmeal (or more for dredging)
dash oregano
1 Tbsp flour
1 Egg
salt to taste

Directions:
Mix the cornmeal, flour, and spices.  Dip or brush the tomatoes in egg and dredge them with the cornmeal mix.  Put in a lightly grease skillet and sear until crispy on both sides.

**For a complete, serve with 1 cup vegetable (corn and mushroom mix, romaine salad) and 1 ounce protein (tofu bacon, seared seitan).

Congo Mambe (1 Version)

Ingredients:
1/2 cup cubed and peeled eggplant
1/2 cup tomato sauce
1 Tbsp peanut powder or peanut butter
dash cayenne powder
dash nutmeg
salt to taste

Directions:
Sautee eggplant until soft.  Add the rest of the ingredients and simmer until thickened.  Serve over rice or quinoa.

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

Hopping John

Ingredients:
1/4 cup sliced celery
1/4 cup diced tomato
2 Tbsp black eyed peas
1 bay leaf
1/4 tsp thyme
dash allspice
salt and pepper to taste
1 cup water or vegetable broth
1 Tbsp brown rice

Directions:
Add all the ingredients except the rice to a 1 quart crockpot.  Cook on low for 4 - 6 hours.  Approximately one hour before serving, add the rice and turn the temperature to high.

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

Potato Bean Pizza

Ingredients:
crust dough
1/4 cup white beans, pureed
1/2 cup sliced potato
salt to taste

Directions:
Start the crust dough grilling process.  Lightly coat the potatoes with oil and grill until just soft.  Remove the crust from heat and flip.  Top the crust with the bean puree and the potato slices and return to indirect heat for 3-5 minutes.

**For a complete meal, serve with 1 1/2 cup vegetable (spinach salad, tomato, zucchini) and 1 ounce protein (grilled seitan). 

 

Bubble and Squeak

Ingredients:
1/2 cup mashed potato
1/2 cup steamed kale
1 egg
1-2 Tbsp cheese of choice
2 Tbsp flour
salt to taste

Directions:
Mix the potato, kale, egg, cheese, and salt.  Rolling into balls and press slightly into thick patties.  Chill for one hour.  Dust the patties with flour and pan fry until golden brown on each side.

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

Seitan Kabobs

Ingredients:
1/4 cup cubed seitan
1/4 cup halved mushrooms
1/4 cup zucchini in chunks
1 ounce firm tofu in cubes
1/4 tsp sage
salt/pepper to taste

Directions:
Toss the ingredients in the spices.  Thread them on a skewer and put the skewer on a lightly oiled grill burner.  Cook on medium, rotating once, until the zucchini is just soft.

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

Basil Black Olive Omelet

Ingredients:
1/4 cup diced tomato
1 ounce firm tofu, diced
1 Tbsp sliced black olives
1 Tbsp shredded fresh basil
1 egg
salt to taste

Directions:
Mix all the ingredients.  Pour into a lightly greased skillet and cook on medium heat until the omelet is cooked along the edges.  Use a spatula to fold it in half.  Cook, flipping once, until the center is cooked through.

**For a complete meal, serve with 1 3/4 cup vegetable (mushroom zucchini mix, spinach salad) and 1 ounce grain (toast, biscuit).