Seitan Meatballs

Ingredients:
2 Tbsp vital wheat gluten
1/4 tsp basil
1/4 tsp thyme
dash oregano
salt/pepper to taste

Directions:
Add enough water to the wheat gluten and the spices to make a stiff dough.  Knead for five to ten minutes.  Form into small sized balls.  Put on a lightly greased baking sheet and bake at 375 degrees for 20-30 minutes.

**For a complete meal, serve with 2 cups vegetable (spaghetti squash, tomato sauce) and 1 serving of grain (noodles, garlic toast).

Tomato Bread Soup

Ingredients:
1/2 cup tomato
1 ounce firm tofu, diced
1/2 tsp basil
salt to taste
1 slice of bread
1/2 cup water

Directions:
Put the tomato, basil, tofu, salt, and water in the crockpot for 4-6 hours on low.  Half an hour before, cut the bread into chunks and add to the soup.

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

Gnocchi

Ingredients:
1/2 cup mashed potatoes
2 Tbsp flour
salt to taste

Directions:
Mix, may add more flour to make a stiff dough.  Make balls and drop into boiling water.  Boil until they float and remove them.

**For a complete meal, serve with 1 1/2 cup vegetable (tomato sauce, mushrooms, corn) and 2 ounces protein (navy beans, nutritional yeast sauce).

Baked Tofu and Sweet Potatoes

Ingredients:
1 ounce cubed firm tofu
1/2 cup cubed sweet potatoes
1 tsp sesame seeds
salt to taste

Directions:
Roll the tofu in the sesame seeds.  Place on a lightly greased baking sheet with the sweet potato.  Salt to taste.  Bake at 400 degrees for 20-25 minutes.

**For a complete meal, serve with 1 1/12 cup vegetable (green beans, peas) and 1 serving of grain (cornbread).

Mexican Pizza with Seitan

Ingredients:
Crust dough
1/4 cup diced seitan
1/4 cup black beans
1/4 cup corn
1/4 cup diced tomato
1/4 tsp cumin
salt/pepper to taste

Directions:
Roll the crust dough into a circle.  Mash the black beans with a fork and add the cumin.  Mix well.  Sautee the seitan until just crisp.  Spread the black bean mixture on the crust.  Top with the corn, seitan, and tomato.  Bake on a parchment lined baking sheet at 350 degrees for 20-25 minutes.

**For a complete meal, serve with 1 1/2 cup vegetable (spinach salad, carrot/celery sticks).

Mushroom Soup

Ingredients:
1/2 cup sliced mushrooms
1/4 cup sliced carrots
1/4 cup sliced celery
1 ounce diced tofu
1 tsp dill
1/2 tsp parsley
1/4 cup cooked macaroni noodles

Directions:
Place the vegetables, tofu, and spices in a 1 quart crockpot with 1/2 cup water and cook on low for 4-6 hours.  30 minutes before serving, add the macaroni noodles.

**For a complete meal, serve with 1 cup vegetable (potatoes, salad) and 1 ounce protein (black beans). 

 

Egg in a Potato Ring

Ingredients:
 2" thick slice of potato
1 egg
cheese (optional)
salt to taste

Directions:
Partially bake the potato slice either in the oven or in the microwave.  Cut out the middle of the potato and place on a parchment lined baking sheet.  Crack the egg into the center of the potato.  Top with salt, pepper, and cheese.  Bake in the oven at 350 for 20-25 minutes.

**For a complete meal, serve with 1 1/2 cup vegetables (tomato/mushroom mix, corn, rest of potato), 1 ounce protein (seitan sausage), and 1 serving of grain (biscuit).

"Chicken" without Parmesan

Ingredients:
1/2 cup cooked white beans
1 Tbsp vital wheat gluten
1/4 tsp poultry seasoning
salt/pepper to taste
Breading:
2 Tbsp bread crumbs
1 Tbsp Nutritional Yeast
1/4 tsp basil
dash oregano
salt to taste

Directions:
 Mash the beans, add the vital wheat gluten and the seasoning.  Make a patty (or two).  Mix the breading ingredients and coat the patty.  Place on a lightly greased baking sheet and spray with non-stick baking spray.  Bake 15 minutes at 450, flip and spray the other side, and cook for another 15 minutes.
Add tomato sauce and mozzarella cheese if desired and bake an additional 5 minutes.

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

Bean Casserole

Ingredients:
1/2 cup white beans
1/4 cup cooked macaroni noodles
1/4 cup peas
1 Tbsp Nutritional Yeas
2 Tbsp bread crumbs

Directions:
Mix all but the bread crumbs.  Spoon into a lightly greased oven safe dish.  Top with the bread crumbs.  Bake at 400 degrees for 20 minutes.

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

Sweet Potato Cakes

Ingredients:
1/2 cup diced sweet potato
2 Tbsp Flour
1 ounce diced tofu
dash cayenne pepper
salt to taste

Directions:
Boil the sweet potato until just soft.  Drain and mash with the tofu.  Add the flour and spices, mix well, and form patties.  Pan fry on each side until lightly browned on each side.

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

"Cheesy" Mashed Root Vegetables

Ingredients:
1/4 cup chunked rutabaga
1/4 cup chunked potato
1/4 cup chunked sweet potato
1/4 cup chunked carrot
1/4 cup chunked radish
2 Tbsp Nutritional Yeast
1 ounce firm tofu
salt to taste

Directions:
Boil the vegetables until soft.  Add the tofu after draining and mash with a fork until the desired consistency is reached.  Add the Nutritional Yeast and mix well.

**For a complete meal, serve with 3/4 cup vegetable (peas, green beans) and 1 serving of grain (toast).

Mushroom Bacon

Ingredients:
3/4 cup thin sliced button mushrooms
2 to 3 drops liquid smoke
salt/pepper to taste

Directions:
Toss the mushrooms with the liquid smoke, salt, and pepper and a bit of oil.  Spread them on a  lightly greased baking sheet and bake for 25 minutes at 375.  Toss and bake for another 10 minutes.  Repeat this until the mushrooms are brown and dried out.

Seitan Chili

Ingredients:
1/4 cup diced seitan
1 Tbsp dried pinto beans (or kidney beans)
1/2 cup diced tomato
1/4 tsp cumin
1/4 tsp paprika
salt to taste
1/2 cup water

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

**For a complete meal, serve with  1 1/2 cup vegetables (spinach salad) and 1 serving of grain (corn muffin).

Scrapple

Ingredients:
1/4 cup sliced celery
1/4 cup diced seitan
1/4 cup cooked black eyed peas
2 Tbsp quick oats
1 Tbsp cornmeal
1/2 cup water
dash cayenne
salt/pepper to taste

Directions:
Sautee all but the oats and cornmeal for 7 minutes.  Place the mixture in an oven safe, lightly greased dish.  Add the oatmeal, cornmeal, and water and mix.  Bake at 400 degrees for 30 minutes.  Chill for 15 minutes.  Remove from the dish and slice and pan fry before serving.

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

Curried Rutabaga Pocket

Ingredients:
1/4 cup diced rutabaga
1/4 cup diced tomato
1 ounce diced firm tofu
1/8 tsp curry
salt to taste
Crust dough

Directions:
Bake the rutabaga at 350 degrees on a parchment lined baking sheet for 15 minutes (you could this a day or so in advance).  Toss the rutabaga, tomato, and tofu in the curry and salt.  Roll the crust dough into a circle.  Place the rutabaga mixture into the center and fold the crust over, pinching the edges closed.  Bake at 350 degrees on a parchment lined baking sheet for 20 minutes or until golden brown.

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

Creamy Avocado Pasta

Ingredients:
1/4 cup cooked macaroni noodles
1 ounce tofu
1/2 an avocado
salt to taste

Directions:
Smash the avocado and tofu together with a fork to make a thick sauce.  Mix with the pasta.  Heat the mixture in the microwave for 1 to 2 minutes (just until hot).

**For a complete meal, serve with 1 1/2 cup vegetable (corn, green beans, lima beans) and  1 ounce protein (scrambled egg).

Carrot Bake

Ingredients:
1/4 cup carrot chunks
1/4 cup celery slices
1 ounce firm tofu in chunks
1/2 cup mashed potatoes
1/4 tsp thyme
1/4 tsp rosemary
1 Tbsp bread crumbs
1 Tbsp flax meal
salt/pepper to taste

Directions:
Sautee the vegetables for 10 minutes.  Mix the spices, bread crumbs, and flax meal with enough water to make it sticky.  Mix it with the vegetables and tofu.  Spoon into a lightly greased casserole dish and bake at 350 for 20 minutes.  Warm the mashed potatoes in the microwave and spread over the top of the casserole before serving.

**For a complete meal, serve with 1 cup vegetable (spinach salad) and 1 ounce protein (baked seitan).

Colorful Potato Salad

Ingredients:
1/4 cup chunked potato
1/4 cup chunked sweet potato
1/4 cup chunked carrots
1/4 quartered canned beets
1 ounce chunked firm tofu
salt to taste

Directions:
Boil the potatoes and carrots until soft, drain.  Add the beets and the tofu and mix well.

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

 

Root Vegetable Pancake

Ingredients:
1/4 cup carrot chunks
1/4 cup parsnip chunks
1/4 cup radish chunks
1/4 cup potato chunks
1/4 cup sweet potato chunks

1/4 cup flour
1 egg
1/4 tsp baking powder
1/8 tsp salt

Directions:
 Roast the vegetables in a lightly greased oven safe dish (like a casserole dish) at 450 degrees for 15 to 20 minutes.  Mix the flour, egg, baking powder, and salt with  enough water to make a batter.  Pour the batter over the vegetables and bake another 20 minutes or until the top is browned.

**For a complete meal, serve with 3/4 cup vegetable (green beans) and 1 ounce protein (baked tofu). 

 

Seitan Stew

Ingredients:
1/4 cup diced potato
1/4 cup diced carrot
1/4 cup green beans
1/4 cup corn
1/4 cup chunked seitan
salt/pepper to taste

Directions:
Put all the ingredients in a 1 quart crockpot with 3/4 cup water.  Cook on low for 4-6 hours.  If you want to thicken, add some arrowroot powder.

**For a complete meal, serve with 1 cup vegetable (lima beans, cauliflower), 1 ounce protein (navy beans), and 1 serving of grain (biscuit).