Tofu with Lemon and Peas

Ingredients:
1 ounce firm tofu, diced
1/2 cup peas
1 Tbsp lemon juice

Directions:
Place ingredients in a sauce pan with 1 cup of water.  Bring to a boil and then reduce heat and simmer for 10 minutes.  Drain and serve.


**For a complete meal, serve with 1 1/2 cup vegetable (corn, cauliflower, zucchini/tomato), 1 ounce protein (navy beans), and 1 serving of grain (wild rice).

Lentil Loaf

Ingredients:
1/2 cup cooked lentils
2 Tbsp diced carrot
2 Tbsp diced tomato
1 Tbsp flax seed meal
1 Tbsp bread crumbs
salt/pepper to taste

Directions:
Mix all the ingredients and add enough water to make a firm mix.  Press the mixture into a greased glass bowl or muffin tin.  Place the glass bowl on a baking sheet.  Bake at 350 for 25 to 30 minutes.

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

Tomato Pasta Soup

Ingredients:
1/2 cup diced tomato
1/4 cup corn
1/4 cup cooked macaroni noodles
1 Tbsp dried pinto beans
1/4 cup sliced and quartered zucchini
1/4 tsp basil
dash oregano leaves
 salt to taste
1/2 cup water

Directions:
Put all the ingredients except the noodles in a 1 quart crockpot and cook on low for **4-6 hours.  Just before serving, add the macaroni and mix well.

**For a complete meal, serve with 1 cup vegetable (lima beans, cauliflower) and 1 ounce protein (pan fried seitan).

Baked Tomato with Lentil

Ingredients:
1 medium tomato
1/4 cup cooked lentils
1 Tbsp bread crumbs
salt/pepper to taste

Directions:
Halve the tomato and scoop out all the seeds.  Mix this with the lentils, bread crumbs, and spices.  Spoon the mixture into the tomato halves.  Place the halves on a baking sheet and bake at 350 for 20-25 minutes.

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

Spicy Tofu Pasta

Ingredients:
1/4 cup cooked macaroni noodles
1 ounce firm tofu
dash cayenne pepper
salt to taste

Directions:
Crush the tofu and add a touch of water to make a thick sauce.  Add the spices.  Mix with the pasta.

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

Seitan, Squash, Peanut Soup

Ingredients:
1/4 cup chunked seitan
1/2 cup squash (butternut or pumpkin)
1 Tbsp peanuts
1/4 cup diced tomato
1/4 tsp rosemary
1/4 tsp thyme
1/2 cup water
salt to taste

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

**For a complete meal, serve with 1 cup vegetable (salad, baked potato), 1 ounce protein (tofu slices), and 1 serving of grain (cornbread).

Turmeric Baked Beans

Ingredients:
1/2 cup cooked navy beans
1/2 cup diced tomato
1/2 tsp turmeric
1/4 tsp cumin
salt/pepper to taste

Directions:
Place all ingredients in a sautee pan with 1/4 cup water and simmer until thickened.

**For a complete meal, serve with 1 3/4 cup vegetable (cauliflower, corn, peas) and 1 ounce of grain (toast). 

Tofu Feta

Ingredients:
1/4 cup crumbled firm tofu
2 Tbsp red wine vinegar
1/4 tsp oregano
salt/pepper to taste

Directions:
Mix and marinate for one hour.

Chickpea Balls

Ingredients:
1/4 cup cooked chickpeas
1/4 tsp cumin
flax seed meal

Directions:
Puree the chickpeas with a fork, food processor, or blender.  Add the cumin, salt to taste, and enough flax seed meal to be able to form balls.  Place the balls on a parchment paper lined baking sheet.  Bake at 350 for 20-25 minutes.

**For a complete meal, serve with 2 cups vegetable (spaghetti squash, spinach salad), 1 protein (baked tofu), and 1 serving of grain (noodles, biscuit).

Macaroni Squash

Ingredients:
1/2 cup cooked squash (butternut or pumpkin)
1 ounce firm tofu
2 Tbsp nutritional yeast
1/2 cup cooked macaroni noodles
salt to taste

Directions:
Puree the squash, tofu, yeast, and salt in a food processor or blender (you may need to add a touch of water for smooth creaminess).  Mix with the microwave and heat in the microwave for 1 to 2 minutes, until warm.

**For a complete meal, serve with 1 1/2 cup vegetable (green beans, romaine lettuce salad) and 1 ounce of protein (black beans, seared seitan).

Green Beans and Carrots

Ingredients:
1/2 cup green beans (fresh or frozen)
1/2 cup sliced carrots
1 ounce diced firm tofu
1/4 cup diced tomato
1/4 tsp ginger
1/4 tsp turmeric
salt to taste

Directions:
Put the ingredients in a sauce pan with enough water to cover.  Simmer until the vegetables are tender.  Drain off any excess liquid and serve.

**For a complete meal, serve with 3/4 cup vegetable (corn, cauliflower), 1 ounce protein (navy beans), and 1 serving of grain (wild rice).

Pumpkin Egg Roll up

Ingredients:
1 egg
1/4 cup pumpkin puree
1/4 tsp pumpkin spice
salt to taste
corn or flour tortilla

Directions:
Scramble the egg.  Mix the puree and spices and heat in the microwave approximately 30 seconds.  Spread the puree on the tortilla and top with the scrambled egg.  Roll up and serve.

**For a complete meal, serve with 1 3/4 cup vegetables (green beans, peas, tomato/mushroom mix) and 1 ounce of protein (tofu bacon, seitan).

Bean Burger with TVP

Ingredients:
1/4 cup cooked black beans
1 Tbsp TVP
1 Tbsp flax seed meal
salt/pepper to taste

Directions:
Heat the black beans in a touch of water for 30 seconds.  Puree them with a fork.  Reconstitute the TVP following the package directions.  Mix the TVP, beans, spices, and flax seed meal.  Make a patty and grill 3-5 minutes on each side on medium heat.

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

Chickpea Patty Melt

Ingredients:
1/2 cup cooked chickpeas
1/4 cup diced tomato
1/4 tsp cumin
1/4 tsp thyme
salt and pepper to taste
cheese of choice
bread

Directions:
Heat the chickpeas in the microwave for about 1 minute, add a bit of water and puree them with a fork.  Add the tomatoes and spices and mix thoroughly.  Create a patty.  Add some flax meal if you need to thicken mixture.  Place the patty on the grill on medium heat.  Cook for 5 minutes on one side, flip and top with the cheese.  Cook for another 5 minutes.  Serve open faced on the bread.

**For a complete meal, serve with 1 3/4 cup vegetable (green beans, potato).

Chickpea and Sweet Potato Salad

Ingredients:
1/2 cup cooked and diced sweet potato
1/4 cup cooked chickpeas
1 ounce diced firm tofu
1 cup kale or spinach
1/4 tsp paprika
1/8 tsp fennel seed
1/4 tsp turmeric
salt to taste

Directions:
Mix the sweet potato, chickpeas, tofu, and spices in a bowl.  Heat in the microwave until warm, approximately 1 minute.  Toss the mixture with the kale or spinach and serve.

**For a complete meal, serve with 1/2 cup vegetable (corn or cauliflower) and 1 serving of grain (toast, french bread). 

 

Pumpkin Pinto Bean Soup

Ingredients:
1/2 cup pumpkin puree
1/2 cup diced tomato
2 Tbsp dried pinto beans
1/4 tsp cumin
dash cayenne pepper
salt to taste
1/2 cup water or vegetable broth

Directions:
Put all the ingredients in a 1 quart crockpot and cook on low for 4-6 hours, until the pinto beans are tender.

**For a complete meal, serve with 1 cup vegetable (spinach salad, peas) and one serving of grain (cornbread).

Cardamom Mushroom Curry

Ingredients:
1 cup sliced mushrooms
1/2 cup diced tomato
1 ounce seitan
1/4 tsp curry
1/8 cardamom
salt to taste

Directions:
Mix the mushrooms and the spices and put them in a lightly grease skillet.  Let them cook until browned without stirring.  Add the tomato and seitan and sautee until the tomatoes are tender.

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

Squash Blossom Eggs

Ingredients:
1/2 a squash blossom, shredded
1 egg
salt to taste

Directions:
Scramble the squash blossom in the egg and cook in a lightly greased skillet.

**For a complete meal, serve with 1/12 cup vegetable (tomato/mushroom sautee, green beans), 1 ounce protein (tofu bacon), and 1 serving of grain (toast, biscuit).

Quinoa Goulash

Ingredients:
1/4 cup cooked quinoa
1/4 cup seitan
1/2 cup diced tomato
1/4 tsp paprika
salt/pepper to taste

Directions:
Mix and cook together in a saucepan until thickened.

**For a complete meal, serve with 1 1/2 cup vegetable (peas, lima beans) and 1 ounce protein (navy beans).

Crispy Flax Green Beans

Ingredients:
1 cup green beans (fresh or frozen)
1 egg
2 Tbsp flax seed meal
1 ounce diced firm tofu
salt to taste

Directions:
Crack the egg in a bowl and scramble it.  Toss the green beans and the tofu in the egg.  Spoon the flax seed meal over the green beans and tofu and toss to cover.  Put them on a parchment lined baking sheet and cook at 425 degrees for 10-15 minutes, until lightly browned.  Cook the remainder of the egg to serve with the meal.

**For a complete meal, serve with 1 cup vegetable (corn/tomato mixture) and 1 serving of grain (wild rice).

Lentils and Olives

Ingredients:
2 Tbsp dried lentils
1/4 cup sliced carrot
1/4 cup sliced and quartered zucchini
1/2 cup diced tomato
3-5 green olives, sliced
3-5 black olives, sliced
salt to taste
3/4 cup 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 cup vegetable (green beans, cauliflower, romaine salad), 1 ounce protein (baked tofu), and 1 serving of grain (corn bread, quinoa).