Egg Tower

Ingredients:
1 egg
1/4 cup cooked black beans
1/4 cup sliced mushrooms
1/2 cup diced tomato
1/4 cup corn
1/4 cup peas

Ingredients:
Sautee the beans, mushrooms, tomato, corn, and peas until heated through.  In a separate, lightly greased skillet, cook to egg to personal preference.  Spoon the vegetables and heated beans on a plate and place the egg on top.

**For a complete meal, serve with 3/4 cup vegetable (mashed squash, cauliflower) and 1 serving of grain (toast, biscuit).

Cinnamon Black Eyed Peas

Ingredients:
2 Tbsp dried black eyed peas
1/4 tsp turmeric
1/4-1/2 tsp cinnamon (to taste)
dash cardamom
salt
1/2 cup water or vegetable broth

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

**For a complete meal, serve with 2 cups vegetable (green beans, tomato/mushroom sautee, greens) and 1 serving of grain (cornbread muffin).

Veggies over Polenta

Ingredients:
1/4 cup prepared polenta
1/4 cup chunks carrot
1/4 cup chunks potato
1/4 cup chunks sweet potato
1/4 cup large mushroom slices
1/4 cup quartered radish
1 ounce large chunks firm tofu

Directions:
Roast the vegetables and polenta on a lightly greased baking sheet at 400 degrees for 20 minutes.  Before serving, spoon the vegetables over the polenta.

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

Beans and Mushroom Curry

Ingredients:
1/4 cup cooked beans of choice
1 ounce firm diced tofu
1 cup sliced mushroom
1/4 tsp ginger
1/4 tsp cumin
1/4 tsp curry

Directions:
Mix the ingredients and put into a lightly greased skilled.  Heat, stirring only occasionally, until the mushrooms are browned.  Less stirring makes the mushrooms become more crispy.

**For a complete meal, serve with 1 cup vegetable (mixed greens, peas) and 1 serving of grain (quinoa, wild rice). 

 

Potato Pea Croquettes

Ingredients:
1/2 cup mashed potato
1/4 cup peas
1 ounce fork mashed tofu
1 bread slice
salt/pepper to taste

Directions:
Add water to the bread to make it malleable.  Mix the bread with the other ingredients and make one to two patties.  Pan fry on each side until lightly browned.

**For a complete meal, serve with 1 1/4 cup vegetable (spinach salad, green beans, mashed squash) and 1 ounce protein (scrambled egg, black beans).

Artichoke Quinoa

Ingredients:
1/2 cup artichoke hearts
1/4 cup diced tomato
1/4 cup cooked quinoa
1 ounce firm dice tofu
salt to taste

Directions:
Mix all the ingredients and heat in the microwave for 1 minute or until heated through.

**For a complete meal, serve with 1 1/4 cup vegetable (mushrooms, corn) and 1 ounce of protein (pan seared seitan).

Spiced Cauliflower Soup

Ingredients:
1/4 cup cauliflower
1/4 cup diced potato
1 ounce firm diced tofu
1/4 tsp turmeric
1/4 tsp cumin
1/4 tsp ginger
salt/pepper to taste

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

**For a complete meal, serve with 1 1/2 cup vegetables (green beans, spinach salad), 1 ounce protein (white beans), and 1 serving of grain (wild rice, quinoa).

Artichoke and Spinach Pasta

Ingredients:
1/2 cup artichoke hearts
1/4 cup cooked spinach
1/4 cup diced tomato
1/4 cup cooked past of choice
1/4 cup cooked white beans
salt to taste

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

**For complete meal, serve with 1 cup vegetable (mushrooms, corn) and 1 ounce protein (seitan).

Scrambled Egg Curry

Ingredients:
1 egg
1/4 cup sliced mushrooms
1/4 cup diced tomato
1 ounce firm diced tofu
1/4 tsp curry
salt to taste

Directions:
Mix all the ingredients with a fork.  Pour into a lightly greased skilled and scramble until the egg is firm.

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

Baked Curried Cauliflower and Sweet Potato

Ingredients:
1/2 cup cauliflower
1/2 cup cubed sweet potato
1 ounce firm cubed tofu
1/4 to 1/2 tsp curry
salt to taste

Directions:
Toss everything with a bit of oil until the vegetables and tofu are lightly coated in curry.  Bake on a baking sheet at 400 degrees for 25-30 minutes.

**For a complete meal, serve with 1 cup vegetables (green beans, spinach salad), 1 ounce protein (black beans), and 1 serving of grain (flat bread, wild rice).

Spinach and Tomato Pasta

Ingredients:
1/4 cup cooked spinach
1/2 cup diced tomato
1 ounce diced firm tofu
2 Tbsp Nutritional Yeast
1 tsp basil
1/4 cup cooked pasta of choice
salt to taste

Directions:
Mix all the ingredients together and heat in the microwave for approximately one minute.

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

Sweet Potato Curry

Ingredients:
1/2 cup diced sweet potato
1/2 cup diced tomato
2 Tbsp white beans
1/4 tsp curry
1/4 tsp cumin
salt to taste
3/4 cup water or vegetable broth

Directions:
Put all the ingredients in a 1 quart crock pot and cook on low for 4-6 hours.

**For a complete meal, serve with 1 cup vegetable (green beans, Lima beans) and 1 serving of grain (wild rice).

Carrot Pancake

Ingredients:
 1/2 cup diced cooked carrot
1 egg
1/4 cup flour
1/4 tsp ginger
1/4 tsp baking powder
1/8 tsp salt
1 Tbsp yogurt
1 tsp dried dill (more to taste)

Directions:
Mix the carrot, flour, egg, ginger, baking powder, and salt with enough water to make a thick batter.  Spoon into a lightly greased skillet and cook until lightly browned on both sides.  While the pancake is cooking, mix the yogurt and dill and serve on top of the pancake.

**For a complete meal, serve with 1 1/2 cup vegetable (peas, tomato/mushroom mix) and 1 serving of protein (tofu bacon).

Pumpkin Tofu Scramble

Ingredients:
1/4 cup pumpkin puree
1 ounce firm tofu diced
2 Tbsp Nutritional Yeast
1/4 tsp sage
1/4 tsp paprika
dash nutmeg
salt/pepper to taste

Directions:
Sautee the tofu until lightly browned.  Mix with the remaining ingredients and heat for 1 minute in the microwave (or until heated through).

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

Sweet Potato Ginger Pancake

Ingredients:
1/2 cup mashed sweet potato
1/4 cup flour
1/4 tsp baking powder
1/8 tsp salt
1/4 tsp ginger powder

Ingredients:
Mix all the ingredients with enough water to make a thick better.  Pour into a lightly greased skillet.  Cook until golden brown on each side.

For a complete meal, serve with 1 1/2 cup vegetable (mixed vegetables) and 2 ounce of protein (seitan, tofu sautee).

Black Eyed Pea Soup

Ingredients:
2 Tbsp dried black eyed peas
1/2 cup diced tomato
1/4 tsp turmeric
salt to taste
3/4 cup water

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

**For a complete meal, serve with 1 1/2 cup vegetable (green beans, kale salad) and 1 serving of grain (corn bread).

TVP Bean Burger

Ingredients:
1 Tbsp prepared TVP
1/4 cup cooked black beans
1 Tbsp peanut butter
2 Tbsp vital wheat gluten
1 drop liquid smoke
salt/pepper to taste

Directions:
Puree the black beans with a fork.  Mix with the rest of the ingredients.  Form a patty.  Pan fry in a skillet on both sides for about 5 minutes.  This could be grilled as well.

**For a complete meal, serve with 2 cups of vegetable (french fries, sweet potato fries, corn, green beans) and 1 serving of grain (bun).

Saag Baag

Ingredients:
1 cup leaf spinach
1 ounce diced firm tofu
1/4 tsp paprika
1/4 tsp turmeric
salt to taste

Directions:
Sautee the ingredients together in a lightly greased skillet until the spinach is wilted.

**For a complete meal, serve with 1 cup vegetable (corn, cauliflower, tomato), 1 ounce protein (add tofu, baked seitan), and 1 serving of grain (wild rice).

Pumpkin Gnocchi

Ingredients:
3/4 mashed potato
1/4 cup pumpkin puree
2 Tbsp flour
dash cinnamon
salt to taste

Ingredients:
Mix all the ingredients thoroughly to form a stiff dough.  Roll the dough into several small balls and drop into boiling water.  Boil until they float.  Serve with the sauce of your choice.

**For a complete meal, serve with 1 cup vegetable (spinach salad) and 2 ounces of protein (tofu TVP sauce).

Sweet Potato Scramble

Ingredients:
1/2 cup diced cooked sweet potato
1/4 cup cooked black beans
1/4 cup corn
1/4 sliced mushrooms
1/4 cup diced tomato
1 egg
salt to taste

Directions:
Scramble everything together in a lightly grease skillet.

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

Indian Peas and Beans

Ingredients:
1/4 cup peas
1/4 cup split peas
1/4 cup green beans
1/4 cup diced seitan
1/2 cup diced tomato
3/4 cup water or vegetable broth
1/4 tsp curry
salt to taste

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

**For a complete meal, serve with 1 cup vegetable (mashed squash) and 1 serving of grain (flatbread).

Eggplant Gyro

Ingredients:
1/2 cup diced peeled eggplant
1 ounce diced firm tofu
1/4 tsp rosemary
1/4 tsp marjoram
1/4 tsp sage
salt to taste

Directions:
Sautee the ingredients together in a bit of oil until the eggplant is soft.  Serve on bread of choice.

**For complete meal, serve with 1 1/2 cup vegetable (tomato mix, lima beans, cauliflower), 1 ounce protein (chick peas), and 1 serving of grain (pita bread, flat bread). 

 

Noodle and Vegetable Frittata

Ingredients:
1/4 cup cooked noodles
1/4 cup diced mushrooms
1/4 cup diced tomato
1/4 cup corn
1/4 cup diced cooked potato
1 egg
salt/pepper to taste

Directions:
Mix all the ingredients and pour into an oven safe, greased dish.  Bake at 400 degrees for 20-25 minutes or until firm.

**For a complete meal, serve with 1 cup vegetable (green beans, peas), 1 ounce protein (tofu bacon), and 1 serving of grain (grits).

Tofu Lunch Meat

Ingredients:
1 ounce firm tofu
1/8 tsp poultry seasoning
1/8 tsp paprika
salt to taste

Directions:
 Blend the ingredients smooth with a fork, a blender, or a food processor.  Pour the mix on a parchment lined baking sheet.  Bake at 450 for 25 minutes.  It should be brown and firm.

**For a complete meal, serve with 2 cups vegetable (salad, mixed vegetables), 1 ounce protein (navy beans), and 1 serving of grain (bun, sandwich bread).

Squash Pancake

Ingredients:
1/2 cup cooked pureed butternut squash
1 egg
1/4 cup flour
1/2 tsp baking powder
1/4 tsp salt
1/4 tsp cinnamon
1/8 tsp ginger

Directions:
Mix all ingredients thoroughly with enough water to make a thick batter.  Pour into a lightly greased pie pan.  Bake at 400 degrees for 20-25 minutes, until the top is lightly browned.

**For a complete meal, serve with 1 1/2 cup vegetables (tomato/mushroom mix, corn, green beans) and 1 ounce protein (pan fried seitain).

Tofu and Mushrooms

Ingredients:
1 ounce diced firm tofu
1 cup sliced mushrooms
salt to taste

Directions:
Put the ingredients in a lightly greased skillet and cook, stirring sparingly, until the mushrooms are browned.

**For a complete meal, serve with 1 cup vegetable (tomato/corn mix, peas), 1 ounce protein (pan fried seitan), and 1 serving of grain (biscuit).

Potato Dumpling Soup

Ingredients:
1/2 cup cubed potato
1/4 cup corn
1/4 cup diced seitan
3/4 cup water
salt/pepper to taste

1/4 cup flour
1/2 tsp baking powder
1/4 tsp salt

Directions:
Put the potato, corn, seitan, and water in the 1 quart crockpot on low for 4 - 6 hours.  About 30 minutes before serving,  mix the dumpling ingredients with just enough water to from balls.  Drop the balls into the soup, cover, and cook for the remaining 30 minutes.

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

TVP Burrito

Ingredients:
1/4 cup prepared TVP
1/4 cup black beans
1 tortilla

Directions:
Mash the black beans with a fork.  Mix the beans with the TVP and spread on the tortilla.  Roll up and place on a baking sheet.  Back at 350 for 15 minutes.

**For a complete meal, serve with 2 cups vegetable (french fries, carrot, celery).

Cajun TVP Patty

Ingredients:
1/4 cup prepared TVP
1 Tbsp bread crumbs
1 Tbsp flour
1/4 tsp cajun seasoning
salt to taste

Directions:
Mix all the ingredients with enough water to create a patty.  Pan fry in a lightly greased skillet until browned on each side.

**For a complete meal, serve with 2 cups vegetable (corn, salad, peas) and 1 ounce protein (seared tofu, black beans).

Tofu Pancake

Ingredients:
1 ounce firm tofu
2 Tbsp flour
1 egg
1/2 tsp baking powder
1/4 tsp salt
1 tsp vanilla extract

Directions:
Use a fork to mash to the tofu and add the rest of the ingredients.  Mix well.  Spoon into a lightly greased skillet.  Cook until lightly browned on both sides.

**For a complete meal, serve with 2 cups vegetable (mushroom/tomato sautee, corn, cauliflower).

Eggplant Soup

Ingredients:
1/2 cup peeled and diced eggplant
1/2 cup diced tomato
1/4 cup green beans
1/4 cup diced carrot
1 Tbsp dried pinto beans
1 ounce diced firm tofu
1/2 tsp basil
salt/pepper to taste
1/2 cup water

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


**For a complete meal, serve with 1 serving of grain (toast).

Macaroni Eggplant

Ingredients:
1/4 cup cooked macaroni noodles
1/4 cup peeled and diced eggplant
1/4 cup diced carrot
1/4 sliced celery
1/4 cup diced tomato
1 ounce diced firm tofu
1/4 cup black beans
1/4 tsp basil
dash oregano
1/4 tsp allspice
salt/pepper to taste

Directions:
Put the veggies and spices in a lightly greased skillet and sautee for 5 minutes.  Mix with heated cooked macaroni and serve.

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

TVP Nuggets

Ingredients:
1/4 cup prepared TVP
1 Tbsp bread crumbs
1 Tbsp flour
1/4 tsp poultry seasoning
water

Directions:
Mix all ingredients and add just enough water to form balls.  Use a tablespoon and put in a lightly greased skillet and pan fry until golden brown on all sides.

**For a complete meal, serve with 2 cups of vegetable (carrot/celery sticks, corn, green beans) and 1 ounce protein (kidney beans).

Hot Dog

Ingredients:
1/4 cup grated carrot
1/4 cup chopped beets
1/4 cup mashed potato
1/4 cup mashed peas
1/8 tsp ginger
1/8 tsp cumin
dash cayenne
salt to taste

Directions:
Cook the carrots and beets (or used canned) until just soft.  Mix with all the other ingredients.  Roll into a cylinder shape and pan sear in a skillet until browned all the way around.

**For a complete meal, serve with 1 cup vegetable (french fries, hash browns, celery sticks), 2 ounces of protein (black beans, tofu), and 1 serving of grain (bun).

"Turkey"

Ingredients:
1/2 cup cooked white beans
1 Tbsp vital wheat gluten
1 Tbsp Nutritional Yeast
1/4 tsp sage
1/8 tsp thyme
salt to taste

Directions:
Mix the ingredients into a ball and need for about five minutes.  Drop the ball into a pot of boiling water and boil for 20 minutes.  Remove the ball and slice before serving.

**For a complete meal, serve with 2 cups vegetable (squash, baked potato, corn) and 1 serving of grain (wild rice, brown rice).

Spiced Root Vegetable Cakes

Ingredients:
1/4 cup diced potato
1/4 cup diced carrot
1/4 cup diced rutabaga
1/4 cup diced canned/cooked beets
1 egg
2 Tbsp flour
1/4 tsp cumin
1/4 tsp turmeric
dash cayenne
salt/pepper to taste

Directions:
Boil the potato until soft.  Mix all the ingredients and add enough water to make a thick batter.  Spoon on to a lightly greased skillet.  Cook on both sides until lightly browned.

**For a complete meal, serve with 1 cup vegetable (tomato/mushroom sautee, green beans) and 1 ounce of protein (seitan, seared tofu).

Pea And Bean Soup

Ingredients:
1/2 cup peas
2 Tbsp dried white beans
1/2 cup diced potato
3/4 cup water
salt to taste

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

**For a complete meal, serve with 1 cup vegetable (green beans, spinach salad, tomato) and 1 serving of grain (quinoa, wild rice).

"Pepperoni"

Ingredients:
1 Tbsp Vital Wheat Gluten
1 Tbsp Nutritional Yeast
2 tsp tomato paste
2 drops liquid smoke
1/8 tsp fennel seeds
1/8 tsp mustard seeds
1/4 tsp paprika
salt to taste

Directions:
Mix the ingredients and knead for 5 minutes.  Form a cylinder shape and slice thinly.  Pan fry the slices until the desired crispness.

**For a complete meal, serve with 2 cups vegetable (carrot/celery sticks, tomato, mushroom), 1 ounce protein (baked tofu slices), and 1 grain (pizza crust).

Ginger "Beef"

Ingredients:
1 Tbsp Vital Wheat Gluten
1 Tbsp Nutritional Yeast
2 tsp tomato paste
1/4 tsp apple cider vinegar
1/4 tsp ginger
salt to taste

Directions:
Combine the dry ingredients.   Combine the wet ingredients.  Mix together to form crumbles.  Sautee the crumbles in a lightly greased pan for 6-8 minutes.  Serve with a sauce of your choice.

**For a complete meal, serve with 2 cups vegetable (snap pea, California mix), 1 ounce of protein (seared tofu), and 1 serving of grain (rice).

Seitan "Steak"

Ingredients:
1/4 cup cooked white beans
1 Tbsp Vital Wheat Gluten
2 Tsp tomato paste
2 drops liquid smoke
1/8 tsp cumin
1/4 tsp paprika
salt to taste

Directions:
Use a fork to puree the beans.  Add the rest of the ingredients.  Knead for 5 minutes and form a patty.  Pan fry on both sides until lightly browned.

**For a complete meal, serve with 2 cups of vegetables (baked potato, sweet potato fries, peas) and 1 grain (bun).

Mexican Frittata

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

Directions:
Mix all the ingredients thoroughly.  Pour into a greased, oven safe dish.  Bake at 400 degrees for 20-25 minutes.

**For a complete meal, serve with 1 1/2 cup vegetable (green beans, peas, lima beans) and 1 serving of grain (tostada chips).

Seitan Burger

Ingredients:
1/4 cup cooked black beans
1 Tbsp vital wheat gluten
1 Tbsp nutritional yeast
black pepper
salt to taste

Directions:
Mash the black beans with a fork and add the rest of the ingredients, add black pepper to taste.  Knead the mixture for about 5 minutes.  Bake on a parchment line baking sheet for 10 minutes on each side.

**For a complete meal, serve with 2 cups vegetable (baked potato/sweet potato, mashed butternut squash, green beans) and 1 grain (bun).

Spinach Galette

Ingredients:
crust dough
1/4 cup canned or frozen spinach
1/4 cup diced mushrooms
1 ounce diced firm tofu
salt/pepper to taste

Directions:
Mix the spinach, mushrooms, tofu, and spices.  Roll the crust dough out into a circle on parchment paper.  Spoon the spinach mixture into the center of the crust dough.  Pinch up the edges, leaving a hole in the center.  Place the parchment paper on a baking sheet and bake at 350 degrees for 20 to 25 minutes.

**For a complete meal, serve with 1 1/2 cup vegetable (corn/potato/tomato mix, carrots) and 1 ounce protein (black beans, baked seitan).

Corn Pasties

Ingredients:
Crust dough
1/2 cup corn
1 ounce firm diced tofu
1/4 cup diced tomato
salt to taste

Directions:
Roll crust dough into a circle on parchment paper.  Mix the corn, tofu, and tomato and spoon onto one half the crust.  Close and pinch the edges closed.  Place the parchment paper on a baking sheet and bake at 350 for 20 to 25 minutes, the crust should be lightly browned.

**For a complete meal, serve with 1 1/4 cup vegetable (Lima beans, green beans, mashed potatoes) and 1 ounce protein (kidney beans, black eyed peas).