Beet Reuben

Ingredients:
1 slice of bread (rye)
1/4 cup sauerkraut
1/4 diced beets
1/4 cup seitan
caraway seed
1 ounce tofu
dash of mustard powder
 salt to taste

Directions:
Mix the tofu and mustard powder to make a sauce (sub 1000 Island Dressing).  Toast the bread.  Sautee the seitan with caraway seed until browned.  Heat the sauerkraut and beets in the microwave until warm.  Top the bread with the sauerkraut and beets, then the seitan, and then the sauce.

**For a complete meal, serve with 1 1/2 cup vegetable (corn, tomato, Lima beans).

Bean Loaf

Ingredients:
1/4 cup cooked white beans
1 egg
2 Tbsp quick oats
1/4 cup corn
1/4 cup diced tomato
salt/pepper to taste

Directions:
Mash the beans with a fork.  Mix with the egg, oats, corn, and tomato.  Pour into a greased, oven safe dish.  Bake at 400 degrees for 25 to 30 minutes.

**For a complete meal, serve with 1 1/2 cup vegetables (green beans, baked potato).

Pasta with Nutritional Yeast and Mustard Powder

Ingredients:
1/4 cup cooked macaroni pasta
2 Tbsp Nutritional Yeast
1 ounce tofu
1/4 tsp mustard powder
salt to taste

Directions:
Mix the nutritional yeast, mustard powder, and tofu and add a bit of water to make a sauce.  Add the sauce to the pasta and heat in the microwave for 1 to 2 minutes, until heated through.

**For a complete meal, serve with 2 cups vegetables (peas, corn, mushrooms) and 1 ounce protein (seitan slices).

Baked Tofu Curry with Squash and Root Vegetables

Ingredients:
1/2 cup butternut squash
1/2 cup chunked carrot
1/2 cup chunked potato
1 ounce diced firm tofu
1/8 tsp curry powder
1/4 tsp cumin
salt/pepper to taste

Directions:
Mix the vegetables with the spices and place on a lightly greased baking sheet.  Bake at 350 for 30 minutes, stirring several times.

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

 

Seitan and Beans

Ingredients:
1/4 cup seitan in chunks
1 Tbsp dried pinto beans
1/2 cup diced tomato
1/4 tsp cumin
2 drops liquid smoke
1/2 cup water
salt 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 (green beans, spinach salad) and 1 serving of grain (corn bread).

Squash, Corn, Rice Succotash

Ingredients:
1/2 cup cubed butternut squash
1/2 cup corn
1/4 cup cooked rice
1 ounce diced firm tofu
1/4 tsp thyme
black pepper to taste
salt to taste

Directions:
Boil the squash in a saucepan for 15 minutes.  Add the corn and boil for another 5 minutes.  Add the rice and simmer for an additional 10 minutes.  Drain any excess water before serving.

**For a complete meal, serve with 1 cup vegetable (green beans, peas, tomato soup) and 1 ounce protein (seitan chunks).

Ricotta Tofu and Basil Pizza

Ingredients:
crust dough
1 serving ricotta tofu
1/4 cup tomato sauce
1 Tbsp fresh or frozen basil (chopped)
salt to taste

Directions:
Roll out the crust dough on a piece of parchment paper and then place it on a baking sheet.  Spread the tomato sauce on the crust and sprinkle with the basil.  Top with the ricotta tofu.  Bake at 350 degrees for 20 to 25 minutes.

**For a complete meal, serve with 1 3/4 cup vegetable (green beans, carrot/celery sticks) and 1 ounce protein (pinto beans).

Tomato and Pea Pasta

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

Directions:
Mix the ingredients.  Heat in the microwave for approximately 1 minute or until heated through.

**For a complete meal, serve with 1 1/4 cup vegetable (lima beans, corn) and 1 ounce protein (add TVP to the pasta, black beans).

Veggie Chapea

Ingredients:
1/4 cup sliced carrots
1/4 cup cauliflower
1/4 cup cubed butternut squash
2 Tbsp dried pinto beans
1/4 cup cooked rice
1/2 tsp lemon juice
3/4 cup water
salt/pepper to taste

Directions:
Put all the ingredients except the cooked rice into a 1 quart crockpot.  Cook on low for 4 to 6 hours.  About 30 minutes before serving, add the rice and stir well.

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

Pumpkin Pizza with Spinach

Ingredients:
1 serving of crust dough
1/4 cup pumpkin puree
1/4 cup frozen or canned spinach
1 Tbsp roasted pumpkin seeds
Salt to taste

Directions:
Roll or press out crust dough into a circle on a piece of parchment paper.  Top with the pumpkin puree.  Spread the spinach on top of the pumpkin.  Sprinkle the seeds on top.  Bake on a baking sheet at 350 degrees for 20 - 25 minutes.

**For a complete meal, serve with 1 1/2 cup vegetable (lima beans, carrot/celery sticks) and 1 serving of protein (baked seitan).

Artichoke Omelet

Ingredients:
1 egg
1/4 cup chopped artichoke hearts

Directions:
Mix the egg and artichoke and pour into a lightly greased skillet.  Cook evenly on both sides.

**For a complete meal, serve with 1 3/4 cup vegetable (tomato and mushroom mix, corn), 1 ounce protein (tofu bacon), and 1 serving of grain (toast).

Pumpkin and Cauliflower Soup

Ingredients:
1/4 cup sliced celery
1/4 cup sliced carrot
1 ounce firm diced tofu
1/4 cup cauliflower, chopped small
1/4 cup pumpkin puree
1/4 tsp ginger
1/4 tsp thyme
1/4 tsp cumin
1/2 cup water or vegetable broth
salt/pepper to taste

Directions:
Put all but the pumpkin puree in a 1 quart crockpot and cook on low for 4 - 6 hours.  About 1 hour before serving, stir in the pumpkin.

**For a complete meal, serve with 1 cup vegetable (green beans, peas), 1 ounce of protein (seitan slices), and 1 serving of grain (biscuit).

Sweet Potato and Zucchini Lasagna

Ingredients:
1/2 cup cooked sweet potato
1/2 cup sliced and quartered zucchini
1 serving tofu ricotta
salt to taste

Directions:
Layer the ingredients in a lightly greased oven safe dish.  Bake at 350 degrees for 20-30 minutes.

**For a complete meal, serve with 1 cup vegetable (corn,  tomato/mushroom mix, green beans), 1 ounce protein (seitan slices), and 1 serving of grain (quinoa).

Veggie Greek Pasta

Ingredients:
1/4 cup cooked macaroni noodles
1/4 cup cooked white beans
1/4 cup diced tomato
4 black olives, sliced
1 serving feta tofu
1/4 tsp basil
1/4 tsp parsley
salt to taste

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

**For a complete meal, serve with 1 3/4 cup vegetables (peas, carrots, corn). 

 

Artichoke and Olive Pasta

Ingredients:
1/4 cup cooked macaroni noodles
1/4 cup cooked white beans
4 black olives, sliced
1/4 cup artichoke hearts
1/4 tsp basil
dash balsalmic vinegar
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 (tomato, green beans, spinach salad) and 1 ounce protein (add tofu to the pasta). 

Caulifredo Mac

Ingredients:
1/2 cup cooked white beans
1/4 cup cooked cauliflower
cracked pepper to taste
1/4 cup cooked macaroni noodles

Directions:
Blend the white beans, cauliflower, and pepper with a bit of olive oil in a food processor or blender until smooth, add water to make a sauce consistency.   Mix the caulifredo with the macaroni noodles and heat in the microwave until heated through, 1 to 2 minutes.

**For a complete meal, serve with 1 3/4 cup vegetable (sweet potato, tomato, peas).

Faslotha

Ingredients:
2 Tbsp dried white beans
1/4 cup sliced and quartered carrots
1/4 cup sliced celery
1/2 cup diced tomato
1/4 tsp oregano
1/4 tsp parsley
1/2 tsp red wine vinegar
salt/pepper to taste
3/4 cup water or vegetable broth

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

**For a complete meal, serve with 1 cup vegetable (green beans, corn, baked potato) and 1 serving of grain (cornbread).