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).