"Tuna" Croquettes

Ingredients:
1 ounce firm tofu, diced
2 Tbsp bread crumbs
1 egg
1/4 tsp paprika
1/2 tsp fresh dill
black pepper to taste
salt to taste

Directions:
Mix the ingredients.  Place spoonfuls on a lightly greased skillet and cook until browned on both sides.

**For a complete meal, serve with 2 cups vegetable (green beans, corn on the cob, peas).

Zucchini Rosti

Ingredients:
1/2 cup grated potato
1/2 cup grated zucchini
1 ounce firm tofu, diced
salt and pepper to taste

Directions:
Squeeze the excess moisture out of both the zucchini and the potatoes.  Place the potatoes in a lightly greased skillet, toss until tender.  Add the zucchini, tofu, salt. and pepper and toss until the zucchini is tender and the potatoes are lightly browned.

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

 

Italian Bean Burger

Ingredients:
1/2 cup cooked black beans
1 Tbsp flax seed meal
1/4 tsp thyme
dash oregano
2 Tbsp shredded fresh basil

Directions:
Cook the black beans in the microwave for 1 minute with 1 to 2 tsp of water.  Use a fork to puree the beans.  Add the flax seed meal and the spices and mix well.  Form a patty and place on medium heat grill burner for 5 minutes on either side.

**For a complete meal, serve with 2 cup vegetable (corn on the cob, tomato slices, green beans) and 1 serving of grain (bun).

Grilled Cauliflower

Ingredients:
1 cup frozen cauliflower florets already thawed
salt and pepper to taste

Directions:
Slice the florets into 1/4 inch thick slices.  Brush each side lightly with oil.  Salt and pepper them.  Place individually on a medium heat grill burner and cook until lightly browned on either side.

**For a complete meal, serve with 1 cup vegetable (salad, peas, corn on the cob), 2 ounces of protein (TVP bean mixture, grilled tofu), and 1 serving of grain (wild rice).

Greek Zucchini Patties

Ingredients:
1/4 cup grated zucchini
1 egg
1 Tbsp bread crumbs
1/4 tsp rosemary
1/4 tsp sage
1/4 tsp marjoram
salt to taste
1 tsp dried dill/1 Tbsp fresh dill
2 Tbsp yogurt

Directions:
Mix the dill and the yogurt in a bowl and set aside.
Squeeze the grated zucchini to get the excess moisture out.  Put into a bowl and add the egg, bread crumbs, and spices.  Whisk or stir well.  Spoon the mixture into a lightly greased skilled, making smallish patties.  Cook until lightly browned on each side.  Top with the dill sauce before serving.

**For a complete meal, serve with 1 3/4 cup vegetable (corn, tomato/mushroom mixture), 1 ounce protein (add tofu to yogurt sauce, black beans), and 1 serving of grain (biscuit, toast).

Rosemary Mushrooms

Ingredients:
1 cup mushrooms, sliced
1/2 cup tomatoes, diced
1 ounce firm tofu, cubed
1/4 tsp dried rosemary (more if desired)
salt to taste

Directions:
Put the mushrooms in a lightly greased skillet with the spices and let sit on medium heat without stirring until the mushrooms are lightly browned and a bit crunchy.  Add the tomatoes and tofu, stir together and heat until the tomatoes are tender.

**For a complete meal, serve with 1/2 cup vegetable (zucchini, corn, peas), 1 ounce protein (browned seitan), and 1 serving of grain (cornbread).

Quinoa and "Cheese"

Ingredients:
1/4 cup cooked quinoa
2 Tbsp Nutritional Yeast
1 ounce firm tofu
Diced tomato (optional)
salt to taste

Directions:
Mix the tofu with the nutritional yeast, mashing it with a fork.  Add enough water to make a paste.  Mix the "cheese" sauce into the quinoa and add the tomato, if desired, and the salt to taste.  Heat in the microwave for approximately one minute, until warm.

**For a complete meal, serve with 2 cups of vegetable (green beans, spinach salad) and 1 ounce protein (black beans, pinto beans).

Arabian Spinach

Ingredients:
1 cup fresh spinach
1/2 cup cooked chick peas
1/4 tsp cumin
salt to taste

Directions:
Put the chick peas and spices in a lightly greased sautee pan or skillet and cook until heated, stirring to prevent burning.  Add the spinach and heat until wilted.

**For a complete meal, serve with 1 cup vegetable (cauliflower, butternut squash) and 1 serving of grain (quinoa, wild rice). 

 

Grilled Tomato Bread

Ingredients:
3/4 cup tomato
1 slice bread
4 black olives
1 ounce firm tofu
salt to taste

Directions:
Cut the tomato into large chunks.  Cut the bread into crouton sized pieces.  Cut the tofu into large chunks.  Put all of the ingredients on a grill tray and salt to taste.  Put on a grill burner on medium heat and cook until the tomato is tender and the bread is lightly crisped, stir several times to prevent sticking and burning.

**For a complete meal, serve with 1 1/4 cup vegetable (corn, peas, zucchini slices) and 1 ounce protein (black beans). 

 

Marigold Omelet

Ingredients:
1 egg
1 marigold blossom
salt to taste

Directions:
Remove the petals from the green base.  Cut them up finely into the egg.  Whisk and add salt.  Pour into a lightly greased skillet.  When the omelet is firm almost all the way through, use a spatula to fold it over.  Cook for another minute or two.

**For a complete meal, serve with 2 cups vegetable (mushroom/tomato/spinach salad, green beans, hash browns), 1 ounce protein (tofu bacon, seitan), and 1 serving of grain (toast, biscuit).

Grilled Portobello Quesadilla

Ingredients:
1/2 cup sliced portobello mushrooms
1 tortilla
shredded cheese of choice

Directions:
Put the mushrooms on a grill tray or in a grill basket and grill on medium heat until just tender.  Cut the tortilla in half and put half the cheese on one half.  Add the mushrooms and top those with the remaining cheese.  Complete the quesadilla with the remaining half of tortilla.  Place on the grill on medium heat and grill 3-5 minutes on each side, or until the cheese is melted.

**For a complete meal, serve with 1 1/2 cup vegetable (tomato, lettuce, corn) and 2 ounces of protein (black beans, seitan).

Sweet Potato and Tomato

Ingredients:
1/2 cup diced sweet potato
1/2 cup diced tomato
1 ounce firm diced tofu
salt to taste

Directions:
Boil the sweet potato until just soft.  Drain and put them, the tomatoes, and the tofu with salt to taste in a lightly greased skillet.  Sautee until the tomato is just soft.

**For a complete meal, serve with 1 cup vegetable (spinach salad, green beans), 1 ounce protein (black beans), and 1 serving of grain (cornbread).

Peanut Butter Spinach

Ingredients:
1/2 cup cooked spinach
1 ounce diced firm tofu
1 Tbsp peanut butter or peanut powder
salt to taste

Directions:
Mix all the ingredients and heat in the microwave until hot.

**For a complete meal, serve with 1 1/2 cups vegetables (tomato/mushroom sautee, peas, corn) and 1 serving of grain (quinoa, wild rice).

Mexican Bean Burger

Ingredients:
1/2 cup cooked black beans
1 Tbsp flax seed meal
1/4 tsp cumin
1/4 tsp paprika
dash cumin
salt to taste

Directions:
Heat the black beans in a microwave until soft (about 1 minute).  Puree with a fork, adding water if necessary, but not too much.  Mix with flax seed meal and spices.  Form a patty.  Put the patty on a grill and cook on medium for 5 minutes on each side.

**For a complete meal, serve with 2 cups vegetables (corn on the cob, green beans) and 1 serving of grain (bun, bread).

Grilled Green Tomato Pizza

Ingredients:
Crust dough
1 cup sliced green tomato (3-4 slices)
1/4 cup cooked white beans
1 ounce sliced firm tofu
salt to taste

Directions:
Start crust grilling process.  Put the green tomato slices on a burner on medium heat and cook until just tender.  Grill the tofu slices on a grill safe tray.  Puree the white beans with a bit of water so they are spreadable.  Remove the crust from the grill, flip, and spread the white bean puree on top.  Place the tomato slices on, then the tofu slices.  Return to the grill on indirect heat for 3-5 minutes.

**For a complete meal, serve with 1 cup vegetable (salad, celery/carrot sticks, corn on the cob).

Pesto and Spaghetti Squash

Ingredients:
1 cup fresh basil
1/2 cup fresh spinach
1/4 cup sunflower seeds
1/4 cup parmesan cheese
2 tsp lemon juice
salt to taste

1 cup spaghetti squash
1/4 cup diced tomato
1 ounce diced firm tofu

Directions:
Blend the basil, spinach, seeds, cheese, and lemon juice in a food processor or blend until it's combined, but not liquified.  Combine with the spaghetti squash, tomato, and tofu and heat in the microwave until heated through.

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

Tomato Sesame Tofu Scramble

Ingredients:
1 ounce firm tofu
1/4 cup diced tomato
dash salt
dash pepper
1/8 tsp fennel seed
1/4 cup sesame seeds

Directions:
Use a fork to crumble the tofu. Mix with the remaining ingredients.  Put the mixture in a lightly greased skilled and sautee until the tomato is soft.

**For a complete meal, serve with 1 3/4 cup vegetable (mushroom/zucchini mix, corn), 1 ounce protein (seitan, black beans), and 1 serving of grain (sourdough toast, cornbread).

Carrot Dog

Ingredients:
1 medium carrot
equal amounts water and apple cider vinegar
1/4 tsp mustard seed powder
1 drop liquid smoke
salt
bun, bread, tortilla

Directions:
Early in the day or prior to the day of the meal, cut the two ends off the carrot and boil it until just tender.  Remove from the boiling water and run under cold water to stop it from cooking.  Mix enough water and apple cider vinegar together to cover the carrot in a closed container, add the spices, put the carrot in, cover, and marinate for 3-4 hours.   At meal prep time, remove the carrot from the marinade and put on the grill over medium heat, turning it for even grilling, for 3-5 minutes.  Serve on a bun, bread, or in a tortilla with desired condiments.

**For a complete meal, serve with 1 cup vegetable (corn on the cob, spinach salad) and 2 ounces of protein (baked beans, black beans).

Grilled Radish Crostini

Ingredients:
1/2 cup sliced radish
1/2 cup fresh spinach
1 ounce sliced firm tofu
Bread of choice

Directions:
Put the sliced radish and sliced tofu on a lightly greased grill tray and grill on medium heat until tender, flipping once.  Grill the bread lightly on each side on the opposite burner (indirect heat).  Cut the bread into quarters.  Top each quarter with spinach, radish, and tofu.  Salt and pepper to taste.

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

Grilled Veggie Salad

Ingredients:
1/4 cup sliced and quartered zucchini
1/2 cup sliced and quartered tomato
1/4 cup snap peas
1 ounce sliced firm tofu
1/4 cup black beans
1/4 cup corn kernels
3/4 cup lettuce

Directions:
Put the zucchini, tomato, corn, and tofu on a grill tray and then on a medium heat grill burner.  cook until the vegetables are tender, mixing once or twice for an even grill.  Dice the tofu after removing from the grill.  Toss the grilled ingredients with the black beans, snap peas, and lettuce.  Salt to taste.

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