 |
|
Enjoy these Recipes for Healthful, Compassionate, Vegan Meals!
|
Breakfast
Breakfast Smoothie
Breakfast really is the most important meal of the day,
and smoothies are a great way to start off exceeding
your fruit intake! It's also a great way to get your
Omega-3s from the flax seeds. Here's my favorite, which
I have EVERY morning.
Blend until all mixed together. Yummy! |
1 or 2 ripe bananas (1/2
banana is a "serving")
1/2 cup frozen blueberries
1/2 cup frozen mixed berries (or any other fruit)
3 dates (pitted)
2 tablespoons ground flaxseeds
1/2 cup fresh orange juice
1/2 cup rice or soy milk |
No Fuss Pancakes
These are the best pancakes I've ever had. They're fluffy, flavorful and are perfect with maple syrup, and they're so easy to make.
Mix together the dry ingredients and then stir in the wet ingredients. Pour onto a pan with a nonstick surface and cook over medium heat, turning once when the edges begin to bubble and brown. Top with berries or bananas. |
1 cup unbleached white flour (or split it and use half whole wheat flour)
1 tablespoon baking powder
¼ teaspoon salt
1 cup soymilk or rice milk
2 tablespoons vegetable oil
2 tablespoons liquid sweetener, such as maple syrup, apple juice concentrate, or barley malt
|
Fabulous French Toast
In a blender or food processor, puree the non-dairy milk, flax meal, tofu, cinnamon, nutmeg, salt and canola oil until very smooth and think (the mix will get thicker as the flax absorbs some of the liquid). Dip a slice of bread in the batter. Turn over and let sit for a few moments to soak, then remove and place on a plate until ready to fry.
In a skillet over medium-high hear, add the canola oil hen hot and reduce heat to low/medium-low. Fry bread for 4-6 minutes on each side, until lightly brown). Try to flip only once so that the batter will set and brown nicely on the bread). Serve with berries and pure maple syrup.
|
1 cup vanilla soy or rice milk
2 T flax meal
1/2 cup firm silken tofu
1/4 cinnamon
1/8 tsp freshly grated nutmeg
1/8 tsp sea salt
1 tsp canola oil
8-9 bread of your choice
2-3 canola oil (or more, if needed, for frying) |
Lunch
Mock Chicken Salad
Tempeh (tem-pay) is a wonderful soy food packed with
protein and other nutrients. This salad offers great
flavor and texture and is perfect to pack up or enjoy at
home.
Cut tempeh into chunks. Steam tempeh for about 10-12
minutes. While the tempeh is steaming, chop veggies. Mix
tempeh, veggies, and condiments in a bowl. Season to
taste. Serve as a salad with leafy greens or on bread as
a sandwich. Enjoy!
|
1 package tempeh
2-3 celery stalks, chopped
2-3 carrots, chopped
1 red bell pepper, chopped
4+ tablespoons vegan mayonnaise (I recommend Wildwood's
Garlic Ailoi)
1-2 teaspoons Dijon mustard
1/4 teaspoon turmeric
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
Salt and pepper to taste |
Fast & Fabulous Fajitas
If you double the recipe, you can use the veggies for a Breakfast Burrito or Tofu Scramble the next morning. It's a great way to use whatever veggies are available in your fridge.
Heat tortillas in oven, toaster oven, or, even faster - just right over the gas range top. In a 10-inch skillet, heat oil over medium high heat. Add the squash, onion, peppers, and garlic; stir to coat with oil. Cover, reduce heat to medium, and cook for 10 minutes. Stir in salsa, cumin, and salt. Cover, and cook for 5 minutes. Spoon vegetable mixture evenly down the centers of warm tortillas. Roll up tortillas, and serve with some non-dairy sour cream. |
8 (8-inch) flour tortillas
2 tablespoons vegetable oil
1 red or yellow onion, sliced
1 green bell pepper, sliced
1 red bell pepper, sliced
1 teaspoon minced garlic
1 yellow squash, halved and sliced into strips
1/2 cup salsa
1 teaspoon ground cumin
1/2 teaspoon salt |
Garlic & Greens Soup
This soup packs a punch, starting with a whole head of
garlic, making the kind of robust, assertive bowlful you
want on a cold winter day. With a good bread and a nice
salad, it's a meal in itself. For best results, use two
or three kinds of greens, mixing stronger flavors with
milder ones. Try a combination of chard, kale, and bok
choy.
Sauté the garlic and onion in the olive oil in a large
non-stick pan, until the onions turn translucent. Wash
the greens, trim away any tough stems and ribs, and
shred the leaves with a sharp knife. Meanwhile, combine
the diced potatoes, water, salt, pepper, and vegetable
broth in a soup pot and bring to a boil. When the
potatoes are tender, add the garlic and onion mixture,
all the shredded greens, and the rice vinegar. Simmer
everything together for about 30 minutes, then taste and
correct the seasoning if needed. |
1 head garlic, separated into
cloves, peeled and chopped [I press the garlic]
1 onion, chopped
2 tablespoons olive oil
1 bunch each kale and chard or other greens
1-1/2 lbs. white or yellow potatoes, diced (no need to
peel if you don't want to )
8 cups vegetable broth (or half broth, half water)
salt and pepper to taste |
Dinner
Versatile Peanut Sauce (for Stir-fry, Pasta, Steamed Veggies, and more!)
With this sauce on hand, you can create a multitude of habit-forming dishes. Toss peanut sauce with pasta and grains as well as steamed vegetables, salads, and slaws. When chilled, it's thick enough to use as a condiment on a sandwich of grilled vegetables.
Place the peanut butter, tamari, rice vinegar, cayenne, and 2/3 cup boiling water in the bowl of a food processor. Process to blend, adding additional boiling water, if necessary to create a thick but pourable sauce. Use immediately, or transfer to a jar and refrigerate for up to 2 weeks. When ready to serve, blend in garlic and ginger to the portion you'll be using. If necessary, thin the sauce to the desired consistency with hot water.
|
1 cup unsalted natural peanut butter
2-1/2 tablespoons tamari (similar to soy sauce but contains no wheat)
1 to 2 teaspoons seasoned rice vinegar
1/4 to 1/2 teaspoon cayenne (depending on your tolerance for the heat)
2/3 to 3/4 cup boiling water
Finely minced garlic and fresh ginger to taste |
Veggie Pasta Salad with Pine Nuts
Pasta salads are easy to make, inexpensive, and filling. Be creative and flexible with this recipe. Use any veggies you like. Mine are just suggestions.
Cook pasta according to package directions. Combine all the veggies, nuts, and herbs in a bowl. In a separate bowl, combine olive oil, lemon juice, and vinegar. When pasta is finished cooking, drain it and add to the veggie mixture. Add dressing and toss everything together. Add salt and pepper to taste. |
16 ounces bowtie or penne pasta (or any dry pasta of choice)
1 cup cherry tomatoes, cut in half lengthwise
1 cup orange or yellow pepper, diced
1 cup red pepper, diced
1 cup cucumber, diced
1 cup carrots, diced
1 cup artichoke hearts (marinated in olive oil), coarsely chopped
1/2 cup red onion, diced
1 can corn, drained and rinsed
1/2 cup pine nuts
1/4 cup fresh basil, chopped
2 Tablespoons olive oil
2 Tablespoons lemon juice
2 teaspoons white balsamic vinegar (or red wine vinegar)
Salt and pepper to taste |
Mushroom Pecan Burgers
These burgers are amazing -and that's coming from a non-mushroom lover! Try them and you'll see. Paired with salad and roasted veggies, they're perfect.
In a food processor, mince mushrooms with parsley. Remove and set aside. In food processor (or by hand), mince onion with garlic. In a saucepan over medium heat, sauté the garlic and onions with a pinch of sea salt and black pepper in olive oil for about 5-6 minutes.
In a large mixing bowl, mix ALL ingredients together (or first mix tahini and hoisin into the warm onion mixture, to help distribute it better. Place mixture in the refrigerator for at least half an hour to help it bind. The mixture will be soft, but you will be able to form patties (if needed, add additional breadcrumbs or tahini). Scoop out mixture with your hands and form into patties. In a skillet lightly coasted with oil, fry patties over medium heat for 5-7 minutes on each side until lightly browned and crispy on each side. Flip only once to keep patties intact. |
1-¼ to 1-½ pounds cremini mushrooms (white mushrooms are fine but will be less flavorful)
½ cup fresh parsley
1 to 1-½ cups red or white onions, roughly chopped
2-3 medium-large garlic cloves, roughly chopped
1 tablespoon olive oil
3 tablespoons tahini
2 tablespoons hoisin sauce (a Chinese sauce found in the Asian section of the supermarket)
¾ cup toasted pecans or walnuts, chopped or lightly crushed
3 tablespoons tamari or soy sauce
1 teaspoon dried oregano
½ teaspoon dried sage
¼ teaspoon sea salt
ground pepper to taste
1-½ to 2 cups breadcrumbs |
Dessert
Fresh Strawberry Pie
To experience the full flavor of the fresh berries, use
the sweetest, ripest strawberries you can find and serve
the pie within four hours of preparing it. If your
strawberries are less than perfectly sweet, you may want
to add a bit of sweetener to the blended filling
mixture. The optional psyllium is available at health
food stores and is used to help the pie filling hold
together. Without it, the finished pie is looser, but
still delicious. Instead of the date-nut crust, you may
substitute a graham or cookie-crumb crust, or a regular
prebaked pie shell.
Grind the almonds in a food processor. Add the ¾ cup
dates and process until thoroughly combined. Press the
mixture into a pie plate or spring form pan. Arrange 4
cups of the sliced strawberries on top of the crust in a
circular pattern and set aside. In a food processor or
blender, combine the remaining cup of strawberries with
the 5 dates, lemon juice, and psyllium, if using. Puree
until smooth. Pour the sauce mixture over strawberries
and refrigerate pie for 1 hour before serving. EXTRA:
Add some chocolate chunks to the top of the pie just
before refrigerating it. The combination of the
chocolate and strawberries is divine!
|
Crust:
2 cups raw almonds or pecans
¾ cup pitted dates
Filling:
5 cups sliced ripe strawberries
5 pitted dates, soaked 10 minutes in warm water and
drained
1 to 2 teaspoons fresh lemon juice
1 to 2 teaspoons psyllium (optional) |
Magic Chocolate Cake
What's magic about this cake? It contains no eggs, no dairy, and it's super easy to make. Makes one 9-inch cake or 8 cupcakes. I have found that doubling the recipe (for both the cake and the frosting) is perfect for a two-layer cake.
Preheat the oven to 350 degrees. Combine the flour, sugar, salt, baking soda, and cocoa powder in a bowl and stir with a fork until mixed. Make a well in the center and add the vanilla, oil, vinegar, and water. Stir with a fork until well mixed. Pour into a 9x9-inch baking dish (or cupcake pan), and bake in the preheated oven for 30 minutes, until a toothpick inserted in center comes out clean.
Cream the margarine in a small bowl then add the sugar, cocoa, vanilla, and enough water to make a thick but spreadable frosting.
From The Peaceful Palate by Jennifer Raymond |
1-1/2 cups unbleached flour
¾ cup sugar or other sweetener
½ teaspoon salt
1 teaspoon baking soda
3 tablespoons cocoa powder
1 teaspoon vanilla
1/3 cup vegetable oil
1 tablespoon vinegar
1 cup cold water
Chocolate Cream Frosting
Makes enough for one 9-inch cake or 8 cupcakes
2 tablespoon softened non-dairy, non-hydrogenated margarine (preferably Earth Balance)
1-1/3 cups powdered sugar
1/3 cup cocoa
½ teaspoon vanilla
2-4 tablespoons water |
The Original, the
Authentic, the Veganized Toll House Chocolate Chip
Cookie Recipe
This is an improved version of traditional Nestle Toll
House Cookies - better because there's NO cholesterol
and no animal products, AND you get to sample the batter
with no risk of Salmonella or any other nasty
life-threatening bacteria!
Combine flour, baking soda and salt in small bowl. Beat
butter, granulated sugar, brown sugar and vanilla in
large mixer bowl. Add egg replacer one at a time,
beating well after each addition; gradually beat in
flour mixture. Stir in chips and nuts. Drop by rounded
tablespoon onto ungreased baking sheets. Bake in
preheated 375-degree oven for 8 to 10 minutes or until
golden brown. Let stand for 5 minutes; remove to wire
racks to cool completely.
*Earth Balance can be found at Whole Foods and other
natural health food stores.
**ENER-G Egg Replacer is a brand-name powder mixture of
vegetable starches that simulates eggs in baking. It can
be used in recipes calling for unbeaten eggs, egg whites
beaten stiff, and egg yolks. It can be found at Whole
Foods as well as natural health food stores. |
2-1/4 cups
all-purpose flour
1 teaspoon baking soda
1 teaspoon salt
1 cup Earth Balance*, softened (although Earth Balance
is the best, you may use any other non-dairy
butter/margarine)
3/4 cup granulated [white] sugar
3/4 cup packed brown sugar
1 teaspoon vanilla extract
Egg Replacer for 2 eggs**
2 cups (12-ounce package) semi-sweet chocolate chips
1 cup chopped nuts (optional) |
|
