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4 ounces green beans
2 stalks celery
2 tbs veg. oil
1 cup tofu
2 tbs flour
2 tbs soy sauce
1 tsp sage
sea salt and black pepper to taste
whole wheat bread, rice or bulgur wheat to serve (optional)
1. Chop the beans, carrot, and
celery. Cover with boiling water and cook until
crip-tender. Drain, retaining the stock.
2. Chop the onion. Sauté in the oil for about 3 mins. Dice the tofu and add it to the pan. Sauté for a few mins longer, stirring frequently. Sprinkle in the flour and stir. Gradually add 4/3 cup vegetable stock. Stir until thickened.
3. Add the soy sauce, sage, seasoning and the cooked vegetables to the pan. Stir well and simmer, uncovered, for 3-4 mins longer. Accompany with wedges of bread or serve over cooked rice or bulgur wheat.
2/3 cup water 2 cups mushrooms
2 T soy sauce 4 t veg. oil
1 cup tempeh 4 T water
1 onion 2 T tahini
1 t vegetable oil 2 t soy sauce
1 cup corn kernels
1 cup fresh whole wheat breadcrumbs
2 T soymilk
salt, pepper to taste
1. bring the water and soy sauce to a boil
in a small pan, place tempeh (defrosted if frozen) in it, lower heat,
cover pan and simmer for 10 minutes; turn the tempeh over and simmer
for a further 10 minutes, drain.
2. chop the onion. sauté in the oil in a saucepan 3-4 minutes until softened. remove from heat. mash the tempeh into the pan, then add the drained corn, breadcurmbs, milk, thyme and seasoning; mix well. turn into an oiled oven dish and bake at 350F for about half an hour
3. to make the sauce, chop the mushrooms and saute the in the oil in a small pan until tender. stir in the water, tahini, and soy sauce; bring to a boil, stirring, then lower heat and simmer for a couple of minutes. serve the roast with the sauce poured over it, accompanied by seasonal vegetables.
sauté until tender:
2 T olive oil
1 chopped onion
1 chopped green pepper
2 cloves of garlic.
add to the pan:
1 pkg (16 oz) extra firm tofu, crumbled
2 T soy sauce
cointinue cooking and stirring until the tofu starts to brown.
then stir in:
2 cups of tomato sauce
1 T chili powder
.5 T cumin
serve over hot toasted buns
1 T baking yeast
1 t sugar
2 T oil
1 cup warm water
3-3.5 cups flour
Sprinkle water over yeast, sugar and oil, let it
foam. Mix in flour and knead for about 5 mins, adding more
water if needed for a soft, elastic dough. Let rise until
double. Oil a cookie sheet and roll dough out on the
sheat. Spead with pizza sauce and toppings. Bake at
425° for 20-25 mins.
2T olive oil
0.5 t chili powder
big tomato or two
2T tomato paste
1 15.5 oz can garbanzo beans
6-10 T water
2/3 cup bulgur wheat
1. chop onion, mince garlic. saute
them in the oil for a few minutes. add the cumin, oregano,
paprika, and chili powder and stir over very low heat for a
2. skin and chop the tomatoes. add them to the saucepan along with the paste, drained and rinsed chickpeas, and water. bring to a boil, then lower heat and simmer uncovered for 5-10 minutes, stirring occasionally.
3. cover the bulgur wheat with about three times its quantity in water and a pinch of salt, bring to a boil, lower heat, cover pan and simmer until all the water is absorbed (only a few minutes).
4. serve the chickpeas over the cooked bulgur wheat. mmm.
1 garlic clove
.5-inch piece ginger root
2 T veg. oil
1 tsp cumin, tumeric, garam masala
1/2 t ground coriander
pinch chili powder
1/2 pound tomatoes
1 small red pepper
2/3 cup shelled peas
4 T water
1 cup brown rice, cooked
sea salt to taste
1. Chop the onion finely. Mince the
garlic and ginger. Heat the oil in a pan and sauté the
onion, garlic and ginger for 2-3 mins.
2. Add the spices to the pan and stir briefly.
3. Chop the tomatoes, carrot, and red pepper. Add them to the saucepan along with the peas. Stir well for a minute or two. Add the water, bring to the boil the lower heat, cover pan and leave to simmer for about 5 mins.
4. Stir in the cooked rice and add salt to taste. Continue cooking in covered pan for about 5 minutes longer, stirring once or twice, before dishing out.
1 cup brown rice
2 T veg oil
1 glove garlic
1/2-in ginger root
2 t cumin
2 t coriander
1 t tumeric
1/2 t chili powder
sea salt and black pepper to taste
1 1.5 ounce can garbonzo beans
2/3 cup water
2 bay leafs
1. Set the rice on to cook. Chop the
onion and sauté it for 2-3 minutes in the oil in a
2. Crush the garlic. Peel and grate the ginger finely. Chop the tomato. Add these indgredients to the pan and cook for 2-3 min longer. Add the spices and seasoning to the pan and stir well.
3. Drain and rinse the chick peas. Add them to the pan along with the water and bay leaf. Bring to boil, then lower heat and simmer, uncovered for about 10 mins.
4. Remove the bay leaf and serve over rice. This is nice with papadum or chapati and mango chutney.
2 t vegan margarine
2 t lemon juice
2 T sugar in the raw
1. Heat the margarine in a baking dish in a
400°F oven for about 5 min.
2. Slice bananas in half lenghtwise and turn halves in the margarine so they are well coated.
3. Sprinkle the halves with lemon juice, sugar, cinnamon, and cashew pieces. Bake in the oven for about 15 min.
4. Serve immediately.
2 - 3 lbs (900 - 1350 g) assorted root vegetables,
such as sweet potatoes, russet potatoes, large carrots, daikon
radishes, turnips, parsnips, rutabagas (Swedes), or beets, peeled and
sliced as thinly as possible
Sprinkle the vegetables lightly but evenly with
salt and allow to stand at room temperature for 30 minutes.
Rinse in cold water and dry completely with paper towels. Spray
a baking sheet lightly with the cooking spray and arrange the sliced
vegetables in a single layer on the sheet. Spray the vegetables
lightly with cooking spray and bake in a preheated 275 (130C) oven
for 40 to 60 minutes. Check the vegetables frequently and
remove them as they are dry. They will become more crisp as
they cool. Season with salt and store in an airtight container
for up to two weeks. Makes about 4 to 6 cups (1 - 1.5 L), to
serve 4 to 6.
1-3/4 cups organic yellow cornmeal
3/4 cup whole wheat flour
2 Tbsp. Ener-G Egg Replacer
2 tsp. baking powder
1/2 tsp. baking soda
1 tsp. sea salt
1-1/4 cups organic soy milk, rice milk, or nut
1-1/2 Tbsp. organic corn oil
1/4 cup maple syrup
1. Preheat over to 375 degrees.
2. Oil muffin pans.
3. Combine and sift dry ingredients together. Set aside.
4. Mix liquid ingredients together.
5. Pour liquid ingredients into cornmeal mixture and stir until just blended. (Do not beat.) Pour into an oiled muffin pan and bake in preheated over for 20 minutes.
1/2 tbs olive oil
Shredded yellow squash
Shredded zucchini squash
Whole wheat tortilla
No salt, no MSG taco seasonings (cumin, chilli powder,
Heat oil in a non-stick skillet and then toss in
all the ingredients. Don't cook long -- just toss them until warm
because you want them to be crunchy. Throw warmed mixture in your
tortilla, top with salsa and guacamole, lettuce. (Sometimes I add raw
yellow or red bell peppers.)
3 Tbs (45 ml) olive oil
6 - 9 red, green, and/or yellow bell peppers (capsicum),
seeded and thinly sliced
2 medium onions, thinly sliced
1 large red onion, thinly sliced
8 - 12 cloves garlic, finely chopped
1 tsp (5 ml) dried oregano
1 tsp (5 ml) fennel seeds
1 tsp (5 ml) sugar
Salt and freshly ground pepper to taste
Hot red pepper flakes to taste (optional)
12 - 16 oz (340 - 450 g) penne or pasta shape of your
choice, cooked according to package directions
Heat the oil in a large skillet over moderate
heat. Saute the peppers, onions, and garlic until tender, about
5 minutes. Add the oregano, fennel seeds, sugar, salt, pepper,
optional red pepper flakes, and cook uncovered over low heat until
the mixture is very soft and lightly browned, about 20 minutes.
Serve over penne.Serves 4 to 6.
1 large onion, chopped
1 green pepper, sliced
2 celery stalks , chopped
1-2 garlic cloves, minced
1 large can of tomatoes (aprox. 28 oz or 850 grams)
1 can of baked beans (aprox.14 oz)
1 can kidney beans (drained) (aprox.14 oz or 425 grams)
1 can of corn (small or large, to preference)
2 tsp. Chili powder (10 mil.)
1 tsp oregano (5 mil.)
1 tsp cumin (5 mil.)
? tsp hot pepper flakes (2 mil.)- optional
(Also you can add boca burger)
Saute onion, pepper, celery and garlic. Once
all the vegetables and garlic are cooked add remaining ingredients.
Mix together the following:
1 cup plain cornmeal
2 Tbs. wheat germ
1 tsp. salt
1/2 cup whole wheat flour
1/2 cup oat flour (whiz oats in your blender)
1 Tbs. Rumford Baking Powder
Blend the following in a separate bowl:
1 1/4 cup water or vegan milk of your choice
1/4 cup sugar free applesauce
1 1/2 tsp. EnerG Egg Replacer
Combine together the wet and dry ingredients. You
may have to add some more water, if too thick. Bake in a hot oiled
pan at 450 degrees for about 20 minutes or until golden brown. A
black iron skillet works best. If you want a sweet cornbread,
just add some honey to the water. This recipe works well for a
cornbread dressing, since it is not so sweet. The applesauce replaces
1 lb soft or silken-style tofu 500 g
1/3 cup granulated sugar 75 mL
1/4 cup maple syrup or molasses 50 mL
4 tsp. instant coffee granules 20 mL
1 tbsp brandy (optional) 15 mL
1/2 tsp vanilla extract 2 mL
1/4 tsp cocoa powder 1 mL
Unwrap tofu and place on paper towel-lined plate;
let drain for 15 minutes. With paper towel, pat dry. In
food processor, combine tofu, sugar, maple syrup, coffee granules,
brandy (if using), vanilla and cocoa powder; blend until
smooth. Spoon into dessert cups.
(I know this sounds gross, but it's good.)
2 c avocado, mashed
1 1/2 c lemon flesh, without peel and seeds
Juice of 1 lemon
2 c pitted dates
4 Tbs maple syrup or molasses (opt)
Peel lemons with knife. Cut them in half, and
begin to slice them. Remove seeds as you encounter them. Blend
lemon flesh with mashed avocado, dates, and lemon juice. A processor
works well for this. If desired, add some syrup.
* 1 block Japanese-style tofu - firm - finely
* 3 medium green peppers - 2 peppers cut in half and
cored, 1 pepper finely diced
* 2 green onions, finely chopped
* 1 can mushroom broth (you can use homemade, I am
just too lazy)
* 1 can organic, no-salt-added tomato sauce
* 1 cup bulgar (cracked wheat)
* 1 Tablespoon fennel seed (or oregano, or any other
spice you like)
* Salt and pepper to taste
* Optional: Fake cheese, or any wilting vegetables you
have in the fridge
1. Bring broth to a boil, add bulgar and remove from heat. Cover and let sit for 15-20 minutes. While this is soaking, you can start chopping stuff up if you haven't already.
2. When the bulgar has fluffed up nicely, dump in the can of tomato sauce, onions, chopped green pepper, and spices. You can add other stuff too, like mushrooms, carrots, or beans.
3. Stir all this stuff around until it starts to thicken. Stir in the tofu. Place the 4 halves of peppers in a shallow baking dish, greased lightly. Fill each pepper-cup with the tomato-y mixture and bake. If you like, you can top with fake-cheese before baking...
4. Bake at 400 degrees for about 30 minutes, or until peppers start to soften. You can't really screw this recipe up. Seriously. I have tried.
5. If you don't have enough whole peppers, or if they give you terrible indigestion - just put some slices in the bottom of the baking dish and prepare more glop. Cover and bake as a yummy casserole.
Preparation time: 30 min.
vegetable (can be zucchini, squash, spinach, or
1 pkg. whole grain lasagna noodles
1 1/2 to 2 lbs firm tofu ( 1 kilo)
1/4 cup lemon juice (60 mil.)
2tsp. dried (10 mil.) or 2Tbs. fresh (30 mil.) basil
1 tsp sea salt (5 mil.)
1 clove of garlic or 1/2 tsp garlic powder (3 mil.)
1 (26) ounce jar of your favorite spaghetti sauce
Preheat oven to 375. Begin to fix noodles according to package directions. Combine remaining ingredients except sauce. Prepare Tofu by processing to a fine, grainy texture like ricotta cheese.
When the noodles are ready, cover the bottom of an 8 inch square pan lightly with tomato sauce. Alternate layers of noodles, vegetable filling and sauce until completed. Begin and end with sauce. Save some Tofu filling to dollop over the top.
Bake approximately 45 minutes or until the tofu on
top is slightly browned.
1 medium eggplant
1/4 cup tahini
3 Tbs lemon juice
2-4 cloves garlic, minced
1 tsp olive oil
1 tsp sesame oil
1/4 tsp salt
1/4 tsp ground black pepper
1 Tbs chilli powder
1/4 tsp red pepper flakes
1 cup chopped fresh tomatoes
1 cup chopped fresh parsley
1/2 tsp ground cumin
Pita bread or crackers
The spices can be altered to taste, especially the garlic, red pepper flakes, and salt. This dip is best if it is made the day before and allowed to stay in the refrigerator overnight, then brought to room temperature before serving.
Pierce skin of eggplant in several places with a
fork or knife. Place whole eggplant in microwave and cook on HIGH for
10 minutes or until very soft. Meanwhile, cook garlic and spices
in oils over medium heat, until garlic just begins to brown and
other spices release their fragrances.
2 1/2 cups chopped dried apricots
4 cups muesli
2 cups coarsely chopped raw pecans
3/4 cup maple syrup or molasses
1 Tbsp. vanilla
1 3/4 cup raw organic almond butter
1/2 cup chopped dates
Dash of salt
Stir all ingredients together. Shape into flat
round cookies about 1/2 inch thick. Makes 4 dozen
cookies. Refrigerate or freeze these cookies immediately. You
can vary the dried fruit to change flavor.
Servings: makes 6 cups
Preparation Time: 20 minutes
Cooking Time: 20 minutes
1/4 cup water
1 onion, chopped
1 cup whole wheat flour
5 1/2 cups water
1/2 cup soy sauce
fresh ground pepper to taste
Place the 1/4 cup water and the onion in a medium saucepan. Cook, stirring occasionally until onion softens, about 5 minutes. Add the flour and mix in well. Continue to cook for another 3 minutes, stirring constantly. (This will toast the flour and give it a rich flavor.) The flour and onions will clump together. Add the remaining water and soy sauce. Cook for another 5 minutes, stirring frequently. Remove from heat. Blend in batches in a blender jar until smooth. Place in a clean pan. Cook over medium heat, stirring frequently, until gravy thickens, about 10-15 minutes. Season with fresh ground pepper, to taste.
Hint: If the gravy fails to thicken to your
satisfaction, you may want to add an extra thickener to the gravy.
Use a mixture of 2 tablespoons cornstarch mixed in 1/4 cup cold
water. Add a small amount to the gravy while stirring until it is
thick enough for serving.
7 c. okra, sliced in 1/2" pieces
1 c. whole wheat pastry flour
3/4 c. oil (I use olive oil)
1 medium onion, minced
1 lg. bell pepper, minced
4 stalks celery, minced
3 tomatoes, diced
10 c. hot water
1 Tbs. paprika
1 Tbs. salt (I only use 2 tsp.)
1 tsp. gumbo file powder (I use 2 T.)
1/4 tsp. cayenne
5 bay leaves
1 1/2 Tbs. thyme
Different types of dried mushrooms that have been rehydrated and sliced or chopped, rehydrated TVP, or tofu that has been browned in a little oil to give seafood type textures file to sprinkle on each bowl.
In a dry skillet, fry the okra until lightly browned, and set aside. This takes the slime out of the okra. In a seperate skillet, heat the oil and add the flour and stir constantly until it is a very dark brown (almost burnt). Don't be nervous, a very dark roux is the secret to good gumbo.
When the roux is dark enough, immediately add the onion, bell pepper, celery, and tomatoes, and saute for 10 minutes, stirring constantly. Add the okra, water, and spices, bring to a boil, lower to medium heat, and cook for 45 minutes. Hot water mixes more easily with the roux.
Serve over brown rice, and sprinkle each bowl with about 1/4 tsp gumbo file. Serves 6-8
Beans and Spinach Wraps
1 package whole wheat soft tortillas
1 small package frozen spinach
1 cup black beans (canned works and it's fast)
1 1/2 tbs spicy Cajun seasoning
Your favorite spreadable, creamy, spicy sauce
Cook spinach according to packaged directions. Add cooked, drained black beans. Mix together, sprinkling Cajun seasoning on top. Heat tortillas until warm and soft. Spread sauce on tortilla, fill with spinach and black bean mixture. Makes about 5, depending on how large tortillas you choose are. I make enough for a meal for myself and then have enough left over to have a 5 minute lunch and dinner the next day. Serves: 5 Preparation time: 10-15 min.
Sweet Potato Salad
Boil 3 medium sweet potatoes whole in their skins. While they are cooking, finely chop 1 green pepper, 2 celery sticks and 3 spring onions. Chop 3 oz hazelnuts and grate half a walnut size piece of fresh ginger.
When the potatoes are cooked, cube them and then gently mix all the ingredients together in a bowl.
Blend together until
4 oz organic tofu
2 tablespoons olive oil
2 tablespoons cider vinegar
1 tablespoon lemon juice
1 tablespoon dark soya sauce
Gently mix with the potato salad, garnish with parsley and serve.
Spiced Potato Salad
This recipe uses sweet potatoes as well as standard ones.
Heat a tablespoon of olive oil in a large saucepan. Add 2 chopped onions and let them cook for a few minutes.
Chop 1 medium parsnip, 2 medium potatoes, 1 medium sweet potato, 1 leek and add to the pan. Add 2 tsp curry powder, 1 tsp tumeric, 1 tsp ground ginger, a pinch of salt and plenty of freshly ground black pepper, and mix well.
Add enough boiling water to cover, bring back to the boil, add a handful of split red lentils and then cover and simmer for 20 minutes.
Blend the soup in a food processor and serve.
Vegan Hamburger-Less Helper
1 - 16 oz. bag/box of pasta (we used
the spinach/tomato/flour macaroni shells)
2 cups of plain soy milk
1.5 cups of nutritional yeast
1 package of Morning Star Farms burger crumbles (thawed) or other brand
1.5 Tablespoons of tomato paste
1 large onion Olive Oil Spices: Garlic powder, Cumin, Black Pepper, Chili Powder (all to taste)
A pinch of sweetener (raw sugar, fructose etc.)
Cook the pasta and drain. Chop the onion (large pieces) and sauté until translucent in a little cooking oil. Heat the soy milk (don't boil it!); add thenutritional yeast and stir. When the mixture is smooth, add the spices, onion, tomato paste and stir. [At this point, you can taste the mixture and see what spices you want to add more of...] When well heated and when you are satisfied with the spicing, stir in the burger crumbles and the pasta and mix well.Serving suggestion: Serve with hot garlic bread and French fries or mashed potatoes.
Variations to try: Fresh garlic instead of powdered; add fresh tomatoes and/or other veggies; sprinkle with vegan "parmesan cheese" and/or a bit of nutritional yeast.