Bread Pasta

Ingredients:
1/4 cup cooked macaroni noodles
1 Tbsp bread crumbs
1 ounce firm diced tofu
2 Tbsp Nutritional Yeast
salt to taste

Directions:
Mix.  Add a titch of water to make the yeast cover the noodles.  Heat in the microwave for 1 to 2 minutes.

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

Squash and Cauliflower Gratin

Ingredients:
1/2 cup butternut squash
1/4 cup cauliflower
1/4 cup seitan
1 Tbsp Nutritional Yeast
salt to taste

Directions:
Put the squash, cauliflower, and seitan in a lightly greased oven safe dish.  Bake at 400 degrees until the squash is tender, 20 to 30 minutes.  While it's cooking, mix the nutritional yeast with enough water to make a thick paste.  When the squash is tender, remove the dish from the oven and add the nutritional yeast mix.  Bake for an additonal 10 minutes.

**For a complete meal, serve with 1 1/4 cup vegetables (tomato/mushroom mix, green beans) and 1 serving of grain (cornbread).

Ginger Noodles

Ingredients:
2 Tbsp dried macaroni noodles
1 ounce diced firm tofu
1/2" slice of ginger root or 1 tsp ginger powder
1 cup water
Cinnamon (optional)

Directions:
Add the ingredients to a sauce pan.  Bring to a boil and reduce heat to simmer.  Simmer until the noodles are tender and then drain.  Serve with a dash of cinnamon.

**For a complete meal, serve with 2 cups vegetables (pea pods, Romaine salad) and 1 ounce protein (hummus).

Caraway Soup

Ingredients:
2 Tbsp dried barley
1 ounce firm diced tofu
1/4 tsp caraway seeds
1 cup water
salt to taste

Directions:
Add the ingredients to a sauce pan and bring to a boil.  Reduce the heat to simmer and cook until the barley is tender.  This soup can be thickened with flour or arrowroot powder, if desired.

**For a complete meal, serve with 2 cups vegetable (green beans, cauliflower, succotash) and 1 ounce protein (seitan nuggets).

Pinto Bean and Zucchini Stew

Ingredients:
2 Tbsp dried pinto beans
1/4 cup sliced and quartered zucchini
1/4 cup diced tomato
1 Tbsp Rotel
salt/pepper to taste

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

**For a complete meal, serve with 1 1/2 cup vegetable (sauteed mushrooms, corn, peas) and 1 serving of grain (wild rice).

Potatoes Tomatoes and Tofu

Ingredients:
1/2 cup cooked diced potato
1/2 cup diced tomato
1 ounce diced tofu
salt/pepper to taste

Directions:
Sautee the ingredients in a lightly greased skillet until heated through.

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

 

Zucchini Ragout

Ingredients:
1/2 cup sliced and quartered zucchini
1/4 cup sliced celery
1/2 cup diced tomato
1 ounce diced tofu
1 tsp basil
1 tsp parsley
salt/pepper to taste
1/2 cup water

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

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

Ginger Squash Soup

Ingredients:
1/2 cup butternut squash
1/4 cup corn
1 Tbsp dried white beans
1/2 tsp ginger powder  or 1/2" slice of fresh ginger
3/4 cup water

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

**For a complete meal, serve with 1 1/4 cup vegetable (spinach salad, peas), 1 ounce protein (seitan slices), and 1 serving of grain (cornbread, quinoa).

Pumpkin and Spinach Lasagna

Ingredients:
1 serving tofu ricotta
1/2 cup pumpkin puree
1/2 cup cooked spinach
cheese (optional)
salt to taste

Directions:
Layer the ingredients in a small oven safe casserole dish.  Top with cheese (if desired).  Cook at 350 degrees for 20 minutes.

**For a complete meal, serve with 1 cup vegetable (green beans, cauliflower) and 1 serving of grain (biscuit, french bread slice).

Kale Pumpkin Mushroom Egg Toast

Ingredients:
1 slice bread
1/2 cup kale
1/4 cup pumpkin puree
1/2 cup sliced mushroom
1 egg
salt to taste

Directions:
Toast the bread slice and set aside.  Heat the pumpkin puree in the microwave until warm.  Mix the egg, kale, and mushrooms and scramble together in a lightly greased skillet.  Spread the pumpkin on the toast and top with the scrambled mixture.

**For a complete meal, serve with 3/4 cup vegetable (tomato soup) and 1 ounce protein (tofu bacon).

Potato and Mushroom Casserole

Ingredients:
1 cup sliced mushroom
1 cup diced and cooked potato
1 egg
1 Tbsp milk
1/8 tsp caraway seeds
salt to taste

Directions:
Layer the mushroom and potato in a greased casserole dish.  Mix the egg, milk, and caraway seeds.  Pour over the layers.  Bake at 350 for 20-30 minutes.

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

 

Mexican Pasta

Ingredients:
1/4 cup cooked macaroni
1/4 cup corn
1/4 cup diced tomato
1/4 cup cooked black beans
1/4 tsp paprika
1/4 tsp cumin
dash cayenne
salt to taste

Directions:
Mix all the ingredients and heat in the microwave until warm, approximately 1 minute.

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

Arugula and Tomato Pasta

Ingredients:
1/2 cup arugula
1/4 cup cooked macaroni
1/4 cup diced tomato
salt to taste

Directions:
Sautee the tomato and arugula until the greens are wilted.  Mix with the macaroni and serve.

**For a complete meal, serve with 1 1/4 cup vegetable (corn, cauliflower, lima beans) and 2 ounces of protein (seitan nuggets, baked tofu).

Pumpkin Spice Pasta

Ingredients:
1/4 cup cooked macaroni
1/4 cup pumpkin puree
1 ounce diced tofu
1/4 tsp pumpkin spice
2-3 drops imitation vanilla flavoring
salt to taste

Directions:
Mix the ingredients and heat in the microwave for 1 to 2 minutes.

**For a complete meal, serve with 1 3/4 cup vegetable (corn, lima beans, green beans) and 1 ounce protein (seitan, pinto beans).

Pinto Bean Burger

Ingredients:
1/2 cup cooked pinto beans
1 Tbsp Rotel
1 Tbsp Flaxseed meal
salt to taste

Directions:
Puree the beans with a fork, food processor, or blender.  Mix with the Rotel and flaxseed meal.   Form a patty.  This can be cooked on the grill or baked at 350 for 20 minutes.  Flip after cooking for 10 minutes.

**For a complete meal, serve with 2 cups vegetable (potato fries, sweet potato fries, carrot sticks, celery sticks) and 1 serving of grain (bun).

Turmeric and Cumin Roasted Potatoes

Ingredients:
3/4 cup cubed potatoes
1 ounce cubed firm tofu
1/4 tsp turmeric
1/4 tsp cumin
salt

Directions:
Toss the potatoes and tofu with a bit of oil and the spices.  Place on a parchment lined baking sheet and bake at 400 for 30 minutes, stirring twice.



**For a complete meal, serve with 1 1/4 cup vegetable (green beans, spinach salad, corn), 1 ounce protein (egg, seitan), and 1 serving of grain (cornbread, biscuit).

Mushroom and Pumpkin Barley Soup

Ingredients:
1/4 cup sliced mushrooms
1/4 cup pumpkin puree
1/4 cup diced seitan
2 Tbsp cooked barley
1/4 tsp sage
1/4 tsp thyme
salt/pepper to taste
1/4 to 1/2 cup water

Directions:
Put all the ingredients except the barley in the crockpot on low for 4 to 6 hours.  Add the barley 30 minutes before serving

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

Baked Spinach and Tofu

Ingredients:
1/4 cup cooked macaroni
1/4 cup cooked spinach
1 ounce firm diced tofu
1 Tbsp bread crumbs
Salt/pepper to taste

Directions:
Mix the ingredients and put in a small, oven safe dish like a glass bowl.  Bake at 350 degrees for 15 minutes.

**For a complete meal, serve with 1 3/4 cup vegetables (corn, cauliflower, squash) and 1 ounce protein (seitan, navy beans).

Green Beans with Tofu and Basil

Ingredients:
1 cup green beans
1 ounce diced tofu
1 Tbsp fresh basil

Directions:
Place all the ingredients in a saucepan and cover with water.  Bring to a boil and reduce heat to simmer until the green beans are tender.

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

Another Lentil Soup

Ingredients:
2 Tbsp dried lentils
1/4 cup sliced celery
1/2 cup diced tomato
1/4 tsp cumin
1/8 tsp curry powder
1/4 tsp thyme
1/2 cup water

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

**For a complete meal, serve with 1 cup vegetable (corn, lima beans) and 1 serving of grain (quinoa, tortilla chips).

TVP and Lentil Balls

Ingredients:
2 Tbsp TVP
1/4 cup cooked lentils
Flaxseed meal
1/4 tsp paprika
salt
pepper

Directions:
Reconstitute the TVP, mix with the lentils and spices.  Add just enough flaxseed meal to be able to make balls.  Place the balls on a parchment lined baking sheet and bake at 375 for 20-30 minutes, flipping halfway through.

**For a complete meal, serve with 1 1/2 cup vegetable (spaghetti squash, cauliflower, tomato) and 1 serving of grain (rice, garlic bread).

Cowboy Hot Pot

Ingredients:
1/2 cup mashed potatoes
1/4 cup diced sweet potatoes
1/4 cup diced carrots
1/4 cup green beans
1/4 cup corn
1/2 cup cooked black beans
salt to taste

Directions:
Set aside the mashed potatoes.  Cook the other vegetables until just tender and drain.  Add the black beans and salt.  Mix and put in an oven safe casserole dish and spread the mashed potatoes on top.  Bake at 375 for 30-40 minutes.

**For a complete meal, serve with a grain (cornbread biscuit).

Mushroom Macaroni

Ingredients:
1/2 cup sliced mushroom
1/4 cup cooked macaroni
1 ounce diced firm tofu
salt to taste

Directions:
Put the mushrooms and tofu in a lightly greased skillet.  Cook without stirring until the mushrooms are browned.  Mix with the cooked macaroni and serve.

**For a complete meal, serve with 1 1/2 cup vegetables (green beans, cauliflower, tomato) and 1 ounce protein (pinto beans).