Vegan receipes / recetas veganas / recettes végétaliennes

February 15, 2008

Teriyaki Noodles
6 dried Chinese black or shiitake mushrooms
1 cup hot water
8 oz. uncooked soba noodles or whole wheat spaghetti
8 oz. (3 cups) sliced fresh shiitake, Crimini or baby portobello mushrooms
1 Tbsp. vegetable oil
1 large onion, sliced
1/3 cup teriyaki sauce
1/4 cup chopped fresh cilantro
1 Tbsp. toasted sesame seeds (optional)
Place the dried mushrooms in a small bowl, add the hot water, and let stand for about 20 minutes, or until soft.
Cook the noodles as directed on the package.
Drain the mushrooms, rinse with warm water, and drain again, squeezing out the excess moisture. Remove and discard the stems and cut the caps into 1/2-inch strips.
Remove and discard the stems of the fresh mushrooms and cut the caps into strips.
Heat the oil in a 12-inch skillet or wok over medium to high heat. Add the onion and stir-fry for 5 minutes. Add the teriyaki sauce, reduce the heat, and add all the mushrooms. Partially cover and let simmer for about 2 minutes, or until the vegetables are tender.
Stir in the noodles and cilantro and add toasted sesame seeds, if desired.
Makes 4 servings


Vegan Chicken Salad
2 pkgs. Morningstar Farms Meal Starters Chik'n Strips (or your favorite chicken substitute), finely chopped
3 large carrots, diced
3 celery stalks, diced
1/4 container vegan mayonnaise
Onion powder, to taste
Salt and pepper, to taste
Whole wheat bread or pita bread
In a medium-sized bowl, combine the diced Chik'n Strips, carrots, and celery.
Add the vegan mayonnaise, onion powder, salt, and pepper and mix well.
Spread on your fave bread and eat.
Makes 4 to 6 servings


Vegan Twice-Baked Potatoes
4 baking potatoes
1 8-oz. container Tofutti herb and garlic Better Than Cream Cheese
2 Tbsp. margarine
1/2 block vegan cheddar cheese, shredded
1 Tbsp. Italian seasoning
1 tsp. garlic pepper
Paprika, to taste


Prick the potatoes with a fork and microwave for 5 minutes each.

Combine all the ingredients except the paprika in a large bowl.

Once the potatoes have cooled, cut them length-wise and scoop the centers out, leaving enough to keep the sides slightly firm. Add the potato flesh to the other ingredients and mash together.

Spoon the mixture into the empty potato skins, top them with paprika, and bake at 350ºF for 15 to 20 minutes.

Makes 4 potatoes

Vegan Sloppy Joes
1 Tbsp. olive oil
1 Tbsp. molasses
1/2 lb. tofu, crumbled
1 6-oz. can tomato paste
2 Tbsp. Dijon mustard
1 small onion, chopped
1 medium tomato, chopped
Oregano, to taste
Chili pepper, to taste
1 small jar mushrooms, sliced
2 Tbsp. ketchup
1 Tbsp. rice vinegar
Salt, to taste
Pepper, to taste
Sandwich buns, tortillas, or pita bread

Heat the olive oil in a saucepan and add the molasses. Add the crumbled tofu and let it brown, stirring to prevent burning.

Add the tomato paste and mix well, adding water to bring to the desired consistency. Stir in the mustard, onion, and tomatoes, then add the oregano and chili powder and continue mixing.

Stir in the mushrooms, ketchup, and vinegar and season with the salt and pepper.

When thoroughly heated, serve on toasted sandwich buns or in tortillas or pita shells.

Makes 4 servings

Broccoli, ‘Cheese,’ and Walnut Surprise
1/2 cup chopped walnuts
1 Tbsp. margarine
1 onion, chopped
1/2 tsp. minced garlic
1 cup uncooked instant brown rice
1 cup vegetable broth
Florets from 1 broccoli stalk
1/2 tsp. salt, to taste
1/8 tsp. ground black pepper, to taste
1 cup cheddar soy cheese

Preheat the oven to 350ºF.

Place the walnuts on a small baking sheet and bake for about 5 to 7 minutes, or until toasted. Set aside.

Melt the margarine in a medium saucepan over medium heat and add the onion and garlic, stirring frequently for about 3 minutes.

Stir in the rice, add the broth, bring to a boil, then reduce the heat and let simmer until the liquid is absorbed, about 7 to 8 minutes.

Place the broccoli in a microwave-safe dish and sprinkle with salt and pepper. Cover and microwave until tender, about 2 minutes.

Spoon the rice onto a serving platter and top with the broccoli. Sprinkle walnuts and “cheese” on top.

Makes about 4 servings

Lentil Vegetable Soup
1-2 stalks celery
3 carrots
1 large onion
3-4 cloves garlic
1 Tbsp. olive oil
3 bay leaves
7-8 cups water
1 Tbsp. Italian herb mix
1 1/2-2 cups green lentils
3 red potatoes (optional)
1 bunch spinach (optional)
1 tsp. salt
3 Tbsp. red wine vinegar


Chop the celery, carrots, onion, and garlic.

Heat the oil in a large soup pot and add the vegetables and bay leaves. Cook on medium heat until the vegetables are soft, then add the water, herbs, and lentils. Cook over medium to high heat for 45 minutes, adding more water as needed (2 or more cups will evaporate during cooking).

Chop the potatoes into small cubes, if using. Add them to the soup and cook until soft, about 10 to 12 minutes. Add the spinach leaves, if using, and cook for about 2 more minutes, just long enough to wilt the leaves.

Remove from the heat.

Stir in the red wine vinegar and leave covered until ready to serve.

Makes approximately 8 servings

Vegetarian Chili With Mixed Beans
1 cup chopped onion
2 Tbsp. cooking oil
3 cups diced zucchini, with peel
1 1/2 cups coarsely chopped green or yellow peppers
1 1/2 cups diced parsnips
1 1/2 cups diced yellow turnips
1 1/2 cups diced fresh mushrooms
1 cup celery
1 cup diced carrot
1 19-oz. can mixed beans, drained and rinsed
1 14-oz. can stewed tomatoes, with juice, broken up
5 1/2 cans tomato paste
1/2 cup dry white (or alcohol-free) wine
4 tsp. chili powder
1 1/2 tsp. ground cumin
2 garlic cloves, minced (or 1/2 tsp. garlic powder)
1 1/2 tsp. salt
1/4 tsp. pepper


In a large pot, sauté the onion in cooking oil until soft.

Add the next eight ingredients, stir, and cover. Cook over medium heat for about 10 minutes, stirring frequently, until the mixture comes to a boil.

Add the next eight ingredients, stir, and bring to a boil.

Reduce heat, cover, and let simmer for about 30 minutes, stirring occasionally, until the vegetables are tender.

Makes 12 cups


Vegan Cheeseburger Macaroni
3 1/2 cups macaroni noodles (uncooked)
1/2 cup vegan margarine
1/2 cup flour
3 1/2 cups boiling water
1 1/2 tsp. salt (3/4 tsp. salt for less salty taste)
2 Tbsp. soy sauce
1 1/2 tsp. garlic powder
Pinch turmeric
1/4 cup oil
1 cup nutritional yeast
1 pkg. Boca Burger crumbles
Paprika, as desired

Cook the macaroni and set it aside. In a saucepan, melt the margarine over low heat. Mix in the flour with a whisk and continue whisking over a medium flame until the mixture is smooth and bubbly. Stir in the boiling water, salt, soy sauce, garlic powder, and turmeric. Stir well to dissolve the flour mixture and cook until it thickens and bubbles. Add the oil and nutritional yeast. Heat the Boca crumbles in a frying pan. Mix part of the sauce with the noodles, put in a casserole dish and pour a generous amount of sauce on top, mixing together and adding Boca crumbles. Sprinkle with paprika and bake for 15 minutes at 350†F.

Makes 4 servings

“Pepperoni” Pizza Bread
2 large loaves Italian bread
3/4 cup olive oil
1/2 cup tomato sauce
2 packs soy pepperoni
6 oz. shredded vegan mozzarella soy cheese

Preheat the oven to 375°F. Cut the bread in half lengthwise and set the top halves aside. Pour and spread the oil evenly onto both bottom halves, then spread the sauce evenly over the oil. Next add a layer of “pepperoni” and finish by sprinkling the soy cheese on top. Put the top halves back on the bread, wrap with foil, and bake for about 20 to 25 minutes or until soy cheese is melted.

Makes 4 servings

Lentil Pasta
1/2 cup whole wheat flour
1/4 cup all-purpose flour
Water (as needed)
3 Tbsp. vegetable oil
1/2 tsp. mustard seeds or powdered mustard
1/8 tsp. turmeric
1/8 cup lentils
3 cups water (or as needed)
3/4 cup vegetables (your choice)
3/4 tsp. cayenne
1/2 tsp. curry powder
1 tsp. salt

For the pasta noodles, combine the two flours, then add water until pliable and a little sticky. Put in a bowl, cover, and set aside for 10 minutes. Take out and knead. Roll flat and cut into desired shapes. Heat the oil in a pan and add the mustard. After a few minutes, add the turmeric. Cook for 1 minute. Add the lentils and water and bring to a boil, then reduce heat. Cook for 5 minutes, uncovered, adding water if a lot evaporates. Drop the pasta and vegetables into the mixture. Add the cayenne, curry powder, and salt. Continue cooking for 10 minutes. Reduce the heat to low and cook for 45 more minutes.

Makes 3 servings

October 12, 2004

Stir-Fried Tofu With Vegetables
1 cup vegetable broth
1 Tbsp. soy sauce
1 Tbsp. brown sugar
2 tsp. cornstarch
1/2 tsp. salt
2 tsp. vegetable oil
2 tsp. Asian sesame oil
1 16-oz. package firm tofu, drained and cut into 1x1/2-inch pieces
1 large carrot, peeled and thinly sliced
1 red pepper, cut into 1-inch pieces
3 green onions, thinly sliced
2 garlic cloves, finely chopped
1 Tbsp. minced, peeled fresh ginger
8 oz. mushrooms, trimmed and thinly sliced

Combine the broth, soy sauce, brown sugar, cornstarch, and salt until well blended. Heat the vegetable and sesame oils over medium-high heat in a nonstick 12-inch skillet. Add tofu and cook, stirring frequently (stir-frying), until heated through and lightly browned, about 4 minutes. Transfer to a bowl. Add the carrot, red pepper, green onions, garlic, and ginger to the skillet and stir-fry until the vegetables are tender but crisp, about 3 minutes. Add the mushrooms and stir-fry for 3 minutes. Then add the broth mixture and tofu and stir-fry until the sauce has thickened slightly and boils, about 3 minutes.

Makes 4 servings

Becky's Super Good Tofu Scramble

Oil for the pan
2 strips Smart Bacon or other breakfast meat substitute
2 small cloves garlic
1 green onion
1/2 large block firm tofu
Couple dashes turmeric
Splash Bragg’s liquid aminos
Pinch nutritional yeast flakes
Heat the pan on medium to high heat and add the oil to cook the “bacon”—be careful not to cook it too long. Chop the garlic and green onion. Press as much water from the tofu as possible, then use a cheese grater to grate it into small chunks (you can also mash it with a fork instead, but grating it is much faster) and put them in a bowl. Chop up the bacon, then add it, the onion, garlic, turmeric, and liquid aminos to the tofu. Stir gently until well blended. Pour into the pan (it should sizzle a bit) and sprinkle the nutritional yeast flakes over the top. Keep stirring occasionally for about 10 minutes, or until it looks like scrambled “eggs.”

Makes 2 servings

Chelsea’s Chik’N Bake

1 box ziti
1 pkg. Morningstar Farms Meal Starters Chik'n Strips (or your favorite chicken substitute), finely chopped
1/2 can corn
1 can chopped mushrooms
1 scoop nutritional yeast
1 jar pasta sauce
1 pkg. Monterey Jack “Melt Your Heart” vegan cheese (or your fave vegan cheese)
2 Tbsp. margarine (amount will vary depending on the size of the pan)
Kellogg’s Corn Flake crumbs (amount will vary depending on the size of the pan)
Boil the ziti according to instructions, drain, and place in baking pan. Mix in the chopped Chik'n Strips, corn, and mushrooms. Add a scoop of the yeast to the jar of pasta sauce, shake it up, and mix it with everything in the pan, then add some extra sauce on top. Cut the vegan cheese into strips and cover the sauce. Microwave the margarine and add the corn flake crumbs, mix, and pour over your masterpiece as desired. Bake at 375°F for 30 to 40 minutes. The sauce will bubble when done.

Makes 9 servings

Spicy Tofu Wraps
1/2 green pepper, diced
4 green onions, diced
1/8 cup green or black olives, diced
1 habañera, finely diced
1 Tbsp. vegetable oil
1 lb. tofu cut into 1/2-inch cubes
2 Tbsp. tamari (or soy sauce)
2-3 cups cooked rice
4 tortillas

Sauté the vegetables in the oil in a large frying pan. Toss in the tofu and tamari and cook for 10 minutes or so. Serve with the rice on the tortillas.

Makes 4 wraps

Mexican Rice
2 large onions
3 to 4 cloves garlic, minced
1/4 cup olive oil
1/2 tsp. ginger
1/2 tsp. ground coriander seed
1/4 tsp. ground cloves
1/4 tsp. freshly ground black pepper
2 cups long-grain white rice
3 cups puréed tomatoes
2 tsp. salt
1 1/2 cups boiling water

Peel and coarsely chop the onions, mince the garlic, and sauté them both in the olive oil until the onions are a golden color. Add the ginger, coriander, cloves, and pepper, stir, and then add the rice. Continue sautéing the mixture, stirring often, until the rice is coated.

Add the puréed tomatoes, salt, and boiling water. Stir the mixture once, then cover and simmer the rice over low heat for another 25 minutes. All the liquid should be absorbed.

Makes 8 servings

Sweet Potato Surprise
6 medium sweet potatoes (precooked)
1/2 cup orange juice
3 1/2 Tbsp. margarine
1/2 tsp. vanilla
Salt, to taste
1/4 cup flour (white or whole wheat)
3/4 cup chopped nuts (such as pecans or almonds)
1/2 cup brown sugar

Preheat the oven to 350°F. Mash the sweet potatoes with the orange juice and add 1 1/2 Tbsp. margarine, the vanilla, and a little salt. Bake for 20 minutes. Combine the remaining ingredients (including 2 Tbsp. of margarine) and spoon on top. Bake for another 20 to 30 minutes.

Spaghetti with Capers and Olives
Makes 6 servings

12 oz. dried spaghetti
1/3 cup virgin olive oil
2 garlic cloves, finely chopped
2 Tbsp. capers, drained and rinsed, caperberries are optional
12 Kalamata olives, pitted and chopped
Freshly squeezed juice of 1/2 unwaxed lemon
1/2 cup chopped flat-leaf parsley
Sea salt and freshly ground black pepper to taste
Bring a large saucepan of water to a boil. Add a good pinch of salt, then the pasta, and cook until "al dente", according to the timings on the package. While the spaghetti is cooking, slowly heat the oil in a small saucepan. Add the garlic and cook for 1 minute. Add the capers, caperberries if using, olives, and lemon juice and cook for another 30 seconds. When the pasta is cooked, drain and return it to the warm pan. Add the caper mixture and parsley and toss well to coat. Add freshly ground black pepper and serve.

Makes 4 servings
Veggie Kebabs
For the Marinade:
2 Tbsp. olive oil
2 tsp. chili oil
3 Tbsp. chopped rosemary
1/2 cup fresh red chilis, seeded and finely chopped
1/2 cup fresh green chilis, seeded and finely chopped
2 garlic cloves, peeled and crushed
Grated peel and juice of 2 lemons
Salt and pepper, to taste
1 large red bell pepper, seeded and cut into small triangles
1 large yellow bell pepper, seeded and cut into small triangles
4 small zucchini, sliced 1/4-inch thick
12 cherry tomatoes
12 button mushrooms
12 wooden skewers
Mix all the ingredients for the marinade in a medium bowl and add the veggies. Using a spoon, turn the veggies until they are completely coated with the marinade. Cover the bowl and refrigerate for 1 hour.

Divide the veggies among 12 skewers and grill for 3 to 5 minutes, brushing on extra marinade and turning occasionally. Remove from heat and enjoy.

Makes 6 servings

Black Bean and Corn Salad
2 cups black beans, drained
2 cups corn, drained
6 Tbsp. fresh lime juice (or juice of 1 lime)
5 Tbsp. olive oil
1/4 cup red onion, minced
1/4 cup scallions, minced
1/8 cup cilantro, minced
1 1/2 tsp. cumin
1/2 cup chopped tomatoes (for some reason, we prefer canned)
Salt and pepper, to taste

Mix all ingredients, except the tomatoes, together. Add salt and pepper. Cover and chill. Shortly before serving, toss in the tomatoes.

Makes 4 servings

Tomato Bruschetta
1 cup olive oil, plus more for brushing
4 garlic cloves, chopped
2 cups fresh tomatoes, chopped
Salt, to taste
1 French baguette, cut into 16 slices, each 1/2" thick

Heat the broiler and warm 3/4 cup of the olive oil in a large skillet over medium heat. Add the garlic and stir until the garlic starts to brown—about 3 minutes. Add the tomatoes and cook over medium-low heat, stirring, until the liquid has evaporated (about 10 minutes). Season with salt and keep warm. Then brush both sides of each slice of bread with olive oil and place on a baking sheet. Sprinkle with salt, top each slice with the tomato mixture, and broil for 3 or 4 minutes.

Makes 16 slices
Baked Five-Spice Seasoned Tofu
1 lb. firm tofu
1 cup vegetable stock
1/4 cup soy sauce
2 Tbsp. toasted sesame oil
1 Tbsp. garlic, minced
1 Tbsp. ginger, minced
1 Tbsp. sesame seeds
1/2 tsp. Chinese five-spice powder

Wrap the block of tofu in a clean, lint-free towel and place it in a colander in the sink. Put a plate and a heavy can or other weight on top of the towel-covered tofu for 30 minutes.

Preheat the oven to 350ƒF.

Remove the tofu from the towel and cut into 1/2-inch slices. Lightly oil a 9"x13" baking pan, place the tofu slices in a single layer in the pan, and set aside.

In a small bowl or measuring cup, whisk together the remaining ingredients and pour the mixture over the tofu slices. Bake for 15 minutes. Remove the pan from the oven, carefully turn the tofu over, and bake for 10 to 15 minutes longer or until all the liquid has been absorbed.

Use as sandwich slices, add to a stir fry, or dice for use in salads, sandwiches, and side dishes. The tofu will keep for 5 to 7 days if refrigerated in an airtight container.

Makes 8 to 9 slices

Curried Garbanzo Beans
Curried Garbanzo Beans
1 large onion, chopped
1/2 cup vegetable broth
2 (15.5-19 oz.) cans garbanzo beans, drained and partially mashed
1 tsp. curry powder
1 tsp. coriander
1 tsp. cumin
3 oz. mango chutney
2 (15.5-19 oz.) cans diced tomatoes

SautÈ the onion in the vegetable broth. Add the beans, spices, chutney, and tomatoes and mix well. Serve over brown rice or pasta.

Yummy Pasta
1 package whole-wheat pasta
1 green bell pepper
1 onion
Olive oil
Creole seasoning, to taste
Garlic salt, to taste
Crushed red peppers, to taste
2 small cans tomato sauce
Veggies of your choice
Shredded mozzarella soy cheese

Cook the pasta according to the directions on the package. Chop the pepper and onion into small pieces and sauté in a small frying pan with the olive oil and seasonings. Heat the tomato sauce and mix in the pepper, onion, other veggies, and "cheese." Serve pasta with the desired amount of sauce.

Vegan Lasagne
1 lb. firm tofu
1/2 tsp. salt
2-3 Tbsp. nutritional yeast
1 tsp. thyme
1 tsp. basil
2 1/2-3 cups tomato sauce
1 1/2 cups cauliflower pieces
1 onion
3 Tbsp. canola oil
3/4-1 lb. mushrooms
9 or more lasagne noodles
1 bunch Swiss chard (or spinach)

Preheat the oven to 375°F. Mash the tofu in a bowl and add salt, nutritional yeast, spices, and 1/2 cup tomato sauce. Finely chop the cauliflower and onion and sauté in oil. Slice the mushrooms and add to the cooking vegetables after they have softened. When thoroughly cooked, add the vegetables to the tofu and mix well.

Cook the lasagne noodles in water. Wash and remove the stems and thick ribs from the Swiss chard. Sauté in water until wilted. Lightly oil a casserole pan. Place a layer of noodles on the bottom and spoon on a layer of tomato sauce. Cover with a layer of tofu and vegetables. Add half of the Swiss chard to the lasagne, spreading evenly, and add more sauce. Repeat with the noodles, tofu, Swiss chard, and sauce. End with a layer of noodles, and the remaining tofu and sauce. Bake for 30 to 35 minutes.

Vegan French Toast
1 cup soy milk
2 Tbsp. flour
1 Tbsp. nutritional yeast flakes
1 tsp. sugar or sweetener of your choice
1 tsp. vanilla
1/2 tsp. salt
Pinch nutmeg
6 slices whole wheat bread
Mix all the ingredients (except the bread slices) in a shallow bowl. Dip the bread slices into the soy-milk mixture and cook, either on a nonstick griddle until browned on both sides or on a greased cookie sheet in a 400°F oven until golden on both sides, turning once.

Tracy’s Shepherd’s Pie
3 medium potatoes, roughly chopped
1 small onion, chopped
3 small carrots, chopped
1/2 cup spinach, chopped
1 stalk celery, chopped
1 large tomato, chopped
2 Tbsp. olive oil
1 15-oz. can of lentils, mashed
1/2 tsp. dried basil
1/2 tsp. salt
1 Tbsp. soy sauce
1/4 cup soy milk
1 Tbsp. margarine
Salt, to taste

Preheat the oven to 350°F. Boil or steam the chopped potatoes until they can be pierced easily. In a medium saucepan, sauté the onions, carrots, spinach, celery, and tomatoes in the oil. Once the carrots are tender, add the mashed lentils, basil, salt, and soy sauce. Stir and simmer without a lid until the liquid cooks off.

In a large bowl, mash together the potatoes, soy milk, margarine, and salt with a potato masher or fork. Set aside. Pour the vegetable mixture into a lightly oiled 9_x 9_ baking dish. Layer the mashed potatoes over the top. Bake for 15 to 20 minutes.

Makes 1 pie

Tofu Scramble
2-3 Tbsp. extra virgin olive oil
1 sweet onion, cut into chunks
5 garlic cloves, minced
1/2 tsp. ground ginger
1/2 tsp. chili powder
1/2 yellow or green bell pepper, seeded and chopped
1 cup sliced mushrooms
4 tomatoes, chopped
1 lb. firm tofu, drained well and cut into bite-size pieces
Tamari, to taste
Freshly ground pepper, to taste
Fresh snipped chives, to taste
4 fresh corn tortillas, warmed

Heat the olive oil over medium heat in a large skillet and sauté the onion for 5 minutes, until softened. Add the garlic and spices, stir, and cook for 1 minute. Add the pepper and mushrooms, stir-frying until tender-crisp. Add the tomatoes and slices of tofu. Gently stir-fry for 3 to 4 minutes. Sprinkle with the tamari sauce and season with fresh pepper and chives. Serve on a warm plate with a warm tortilla.

Makes 4 servings

June 18, 2006

Peanut Butter Spirals
2/3 cups peanut butter or tahini
3/4 cups water
3-4 Tbsp. soy sauce
2 Tbsp. mild vinegar or lemon juice
1 scallion, coarsely chopped, optional
1 Tbsp. sweetener
1/2 tsp. ground ginger
1/3 tsp. chili powder or cumin
12 oz. uncooked spiral or elbow pasta
1-1/2 cup frozen green peas

Combine all the ingredients except the pasta and peas and mix well (a food processor or blender works best) to make the sauce. Cook the pasta and peas according to the packages’ instructions. Combine the pasta and peas with the sauce and serve.

This sauce is also delicious over rice and steamed vegetables.

Makes 2 to 3 servings

Pad Thai Noodles and Sauce
1 lb. soba, rice, or other noodles
1/3 cup tamari or soy sauce
1/3 cup lemon or lime juice
1-2 Tbsp. peanut butter
1 Tbsp. tahini (or omit and use more peanut butter)
2 green chilies, seeded and minced (or substitute 1/2 tsp. red pepper flakes or Thai pepper sauce, to taste)
1/4 cup sugar or other sweetener
1 large onion, chopped
4-8 garlic cloves, minced
1/2 lb. tofu, optional
1 2-inch piece fresh ginger, minced, optional
2 Tbsp. sesame (or other) oil
2 cup carrots, chopped
1 can water chestnuts
2 cups bean sprouts
1 stalk broccoli, steamed
Limes, to taste, optional
Chopped peanuts, to taste, optional
Green onion, sliced, to taste, optional

Prepare the noodles, drain, and set aside. In a separate bowl, mix the tamari, lemon or lime juice, peanut butter, tahini, chilies, and sugar and set aside.

In a wok, stir-fry the onion, garlic, tofu, and ginger in sesame oil. Add the carrots, the water chestnuts, and a little water and stir-fry for a few minutes. Add the tamari mixture, bean sprouts, broccoli, and noodles. Stir and cook until the sauce thickens—about 5 minutes. Serve with limes, chopped peanuts, or sliced green onion.

Makes 2 to 3 servings

“Egg” Salad
2 Tbsp. Nayonaise (or any vegan mayonnaise)
1 tsp. distilled vinegar
1 tsp. mustard
1 tsp. white sugar
1/2 tsp. ground turmeric
1/4 tsp. dried dill weed
1 Tbsp. dried parsley
1 lb. firm tofu
1 Tbsp. onion powder
2 Tbsp. celery powder
Salt and pepper, to taste

Mix together the Nayonaise, vinegar, mustard, sugar, turmeric, dill, and parsley to make the dressing. Place in the refrigerator until chilled.

Crumble the tofu then stir in the onion powder and celery powder. Add the dressing to the tofu mixture. Season with the salt and pepper and chill for several hours before serving.

Makes 4 servings

Breaded Tofu
1 cup flour
1/4 cup nutritional yeast flakes
1/2 tsp. salt
Dash of pepper
Garlic, oregano, basil, to taste (optional)
1 cup soy sauce
1 lb. tofu

Combine all the ingredients, except for the soy sauce and tofu. Slice the tofu _- to 1/2-inch thick. Dip in the soy sauce and then in the flour mixture. Fry until golden brown.

Creamy Light Fettuccine Alfredo
12 oz. dry fettuccine or your choice of pasta
2 cups soy milk
4 cloves garlic, minced
6 Tbsp. grated vegan soy cheese
1/4 cup chopped fresh parsley
Freshly ground black pepper, to taste
2 cups chopped and steamed vegetables of choice, such as carrots, broccoli, or peas

Cook the pasta and drain it. Place the pasta in a large nonstick sauté pan along with the soy milk and garlic. Bring to a simmer, stirring frequently. Add the soy cheese. Continue cooking until the cheese melts and the sauce thickens. Stir in the parsley and black pepper. Add the steamed vegetables, toss gently, and serve.

Makes 4 servings

Falafel Feast
1 1/2 cups cooked chickpeas
1 onion, chopped
1/4 cups parsley, chopped
All-purpose flour
3 garlic cloves, crushed
1 Tbsp. chickpea stock
1/2 tsp. baking soda
1 tsp. coriander
1 tsp. cumin
Salt and pepper, to taste
Cooking oil
Pita bread
Salad, alfalfa sprouts, or pickles (optional)
Veganaise or Nayonaise (optional)
Harissa (optional)

Place cooked chickpeas into a blender and add the onion, parsley, 1 Tbsp. of the flour, the garlic, stock, baking soda, spices, salt and pepper. Process until smooth. Place the mixture into a glass bowl and refrigerate it until it’s firm, about 20 to 30 minutes, then shape it into 12 patties. Douse the patties with flour (if the mixture didn’t harden enough, you may have to use a lot of flour) and fry them in hot oil, turning frequently, until they are brown and crisp. Drain on paper towels. Put each patty into a pita pocket, top it with salad, alfalfa sprouts, pickles, harissa or Nayonaise or Veganaise.

Makes 12 patties

Spicy Chile Bean Dip
1 can vegetarian chili (Try Hormel® brand)
1 Tbsp. Mrs. Dash® seasoning
2 slices vegan cheese
1 Tbsp. black pepper
1 bag Fritos

Put the chili, Mrs. Dash®, vegan cheese, and black pepper into a big bowl and heat them for 2 minutes. Stir the dip then use Fritos for scooping.

Makes 2 to 3 servings

The Best Vegan Pizza Ever
12 oz. firm tofu
1 8-oz. can tomato paste
3-5 cloves garlic, finely minced
2 Tbsp. soy sauce, to taste
2 Tbsp. nutritional yeast, to taste
Cayenne pepper, to taste
Black pepper, to taste
1 large loaf crusty bread (unsliced)
Vegetables, chopped
Olive oil or non-stick cooking spray

Preheat oven to 375°F. In a food processor, mix the first seven ingredients until smooth.

Slice the bread the long way and spread each piece with half of the tomato/tofu mixture. Cover each piece with chopped vegetables, pressing them down so that they don’t fall off. Spray the vegetables with olive oil or cooking spray to ensure that they roast well. (If you prefer, you can toss the veggies with regular olive oil prior to putting them on the bread.)

Bake on a high rack in the oven for 15 to 20 minutes or until the veggies start to roast and the tofu spread is heated through. Slice and serve.

Makes 4 servings

Vegan Mac & Cheese
1 lb. macaroni pasta
1/2 tub Tofutti Sour Supreme
3 Tbsp. water
1/2 cup nutritional yeast
1/2 cup tahini
1 Tbsp. light miso (optional)
1/2 tsp. garlic powder
1/2 tsp. salt
1/2 tsp. onion powder
1/2 tsp. paprika

Boil the macaroni until it is soft.

Mix all the other ingredients in a large bowl, add the pasta, and enjoy!

Makes 4 to 6 servings

Dragonfly’s Fried Rice
2 tsp. toasted sesame oil
3 cups brown rice
1 medium onion, thinly sliced
2 Tbsp. olive oil
1 small head of Savoy cabbage, thinly sliced
2 medium carrots, coarsely grated
Soy sauce or tamari, to tasteHeat the sesame oil in a skillet and sauté the raw rice until it is lightly toasted then cook the rice in any way that you’d like. In a separate pan, sauté the onion in the olive oil before adding the cabbage and carrots. Allow the cabbage and carrots to brown slightly. Add the rice and sauté until everything is hot. Don’t try to fry the rice—you’ve already done that!

Add soy sauce or tamari, to taste, and serve.

Makes 4-6 servings

Amazing Baked Tofu Madness
2 cloves garlic, mashed
1/2 tsp. rice vinegar
1/4 cup peanut butter
1 Tbsp. sesame oil
1 Tbsp. olive oil
1 tsp. ginger root (fresh or dried)
1 tsp. dry sweetener
1/4 cup soy sauce
1/4 cup boiling water
1/2 tsp. salt
1/4 tsp. cayenne (or more, to taste)
1 lb. firm or extra-firm tofu, cut into half-inch slices

To make the marinade, combine all the ingredients except the tofu in a bowl and whisk them together until they are well-mixed.

Oil the bottom of a 13” x 9” glass baking sheet and pour a thin layer of the marinade onto it. Place the tofu on top in a single layer. Pour the remainder of the marinade over the top and marinate the tofu for at least 2 hours—the longer you allow it to marinate, the more infused with flavor the tofu will become. Bake for 20 to 25 minutes at 275ºF and serve over steamed white rice with broccoli.

Makes 4 servings

Sloppy Fauxs
1 green pepper
1 tomato
1 onion
1 pkg. vegetarian ground round
1 cup water
3/4 cup nutritional yeast flakes
1 tsp. tamari or low-salt soy sauce
1 Tbsp. corn starch

Finely dice the green pepper, tomato, and onion and steam fry them in a small amount of water. Add the veggie ground round and heat through. Add spices or herbs as desired. Remove from the heat and add the sauce.

To make the sauce, bring the water to a low boil in a saucepan. Stir in the nutritional yeast flakes, tamari or soy sauce, and corn starch. Use more or less water to get the consistency that you desire.

Serve on a toasted bun and sprinkle with more nutritional yeast and pepper, if desired.

Personal Portobello Pizza
4 large Portobello mushroom caps, stems removed
Lemon juice, to taste
Black pepper and dried basil, to taste
1 large red pepper, chopped into small chunks
4 cloves garlic, minced
Adobo or other seasonings, to taste
Shredded soy cheese (sans casein), to taste

Set the mushroom caps upside-down on a non-stick or greased baking pan and squeeze lemon juice over them. Don’t be shy with the juice. It will soak into the mushrooms while they are baking to add a little tang. Sprinkle them with black pepper and dried basil (rub the basil into your palm with your thumb first to crush the leaves and release more flavor) and set aside.

Sauté the red pepper with the garlic and adobo until it’s tender.

Sprinkle shredded soy cheese onto each mushroom cap, not quite to the edge. Top with the pepper and garlic mixture. Bake at 350 degrees for 10 to15 minutes, until the soy cheese has completely melted.

Makes 2 servings

Gazpacho
3 cups vegetable juice
1 medium yellow onion, chopped
2 medium tomatoes, diced
1 green pepper, minced
3 cloves garlic, crushed
1 cucumber, diced
2 Tbsp. lemon juice
2 Tbsp. red wine vinegar
2 tsp. fresh basil, minced (or 1 tsp. dried)
1 tsp. cumin
Dash of hot sauce
2 Tbsp. olive oil
Salt and pepper, to taste

Combine all the ingredients in a large bowl and chill for several hours. Serve cold.

Winter Veggie Stir-Fry
1 large white potato, cubed
1 sweet potato, cubed
1/2 package firm tofu, cubed and marinated in vegetable broth
2 Tbsp. olive oil
1/4 cup vegetable broth
1 package of thawed frozen vegetables (or 3 cups of fresh vegetables)
Salt, to taste
Soy sauce, to taste
Olive oil, to taste

Brown the potatoes and tofu in olive oil until they are crispy. Add the vegetable broth and veggies. Stir, cover, and steam the veggies to your liking. Remove the lid and stir until the excess liquid is evaporated. Season with salt, soy sauce and olive oil.

Ten Minute Curry Fajitas

2 medium flour tortillas
1 large red bell pepper
1/2 medium onion
1/2 tsp. olive oil
1/2 tsp. curry powder
1/4 tsp. chili powder
1 Tbsp. salsa
Fry the tortillas over high heat for 30 seconds on one side and set them aside. Cut the bell pepper and onion into 1/4-inch strips. Heat the oil over high heat in a medium saucepan. When the oil is hot, place the bell pepper and onion into the pan and fry for 2 minutes, stirring constantly. Season the onion and pepper with the curry, chili powder, and seasoned salt. Continue cooking for 5 minutes over medium heat. When the peppers are tender, divide the mixture between the two tortillas. Top each one with salsa and enjoy!

Makes 1 to 2 servings

Loaded Bell Peppers
2 sun-dried tomatoes, diced
1/4 cup diced onion
2 garlic cloves, halved
1 cup water
1 vegetable bouillon cube
1 cup diced, canned tomatoes
1 fresh tomato, diced (optional)
3/4 cup instant brown rice
1/2 cup red wine or cooking wine
1 cup veggie crumbles
2 bell peppers, top removed and seeded

In a saucepan, over medium-high heat, combine the sun-dried tomatoes, onion, garlic, and water. Cook until the tomatoes are soft, about 5 to 6 minutes. Add the bouillon cube and canned tomatoes and simmer for 10 to 15 minutes. Add the diced tomato, rice, and red wine and simmer until the rice is almost done (adding water as necessary). Stir in the veggie crumbles. Remove the pan from the heat, take the garlic halves out, and fill the bell peppers with the mixture. Place the peppers into the saucepan and surround them with the remaining sauce. Cook over medium heat until the peppers are tender, and the rice is fully cooked, adding water as necessary. Move the peppers periodically and take caution not to burn them.

Makes 2 servings

May, 29, 2006

Tofu “Fingers”
1 block extra firm tofu
1/3 cup light tamari soy sauce
1/3 cup teriyaki sauce
1/4 cup maple syrup or other sweetene
1 pkg. Original Shake ’n’ Bake
Vegetable oil

Cut tofu into 1/2” slices (one block makes about 8 or 9 slices), and then cut the slices in half to make “fingers.” Mix the soy sauce, teriyaki sauce, and sweetener in a bowl and pour over the tofu. Cover the tofu and let it marinate in the fridge for at least 2 hours (the longer you leave it in the marinade, the better it tastes). When you are ready to use the tofu, remove it from the marinade and coat all the “fingers” with Shake ’n’ Bake. Cover the bottom of a nonstick frying pan with vegetable oil. Place all the “fingers” in the pan and cook over medium heat until both sides are golden brown. When the tofu “fingers” are ready, pat them down with a paper towel to get rid some of the excess oil. Serve immediately with plum sauce or other desired condiment.

Frito Surprise
1 bag Fritos
2 cans Hormel vegetarian chili
1 bag shredded Tofutti cheddar “cheese”
1 bag veg burger crumbles, optional

Starting with Fritos on the bottom, alternate layers of each ingredient until baking pan is full. Top with a thin layer of “cheese.” Bake.

Asian Noodles
1/2 cup crunchy peanut butter
3 Tbsp. corn or sesame oil
2 Tbsp. soy sauce
Red pepper flakes
Chopped green onions or chives, optional
Sesame seeds, optional
1/2 package linguine or rice noodles

Heat all ingredients in a frying pan except for the noodles until they melt together. Stir into the noodles. Add veggies or cubed tofu, if desired.

No-Bull “Beefaroni”
2 cups uncooked elbow macaroni
1 garlic clove, finely chopped
1 small onion, chopped
1 tsp. vegetable oil
1 lb. ground beef substitute
2 cans condensed tomato soup
1 tomato soup can of water
2 tsp. sugar
Salt and pepper, to taste

Cook the macaroni. Sauté the garlic and onion in large skillet and add “beef.” Mix soup, water, and sugar, add to the beef mixture, and stir in the macaroni. Heat until the sauce boils and thickens a bit. Add salt and pepper, to taste.

Taco Salad
Taco toppings (lettuce, onions, tomatoes, avocados, etc.), chopped
Salsa
Tofutti Better Than Sour Cream
1 bag veggie crumbles (fake hamburger)
1 packet taco seasoning (be sure to read ingredients—not all are vegan)
1 bag tortilla chips

Lay out everything, heat up the recipe crumbles in a skillet with a little water, and add the taco seasoning. That’s it. Quick, easy, and great-tasting!

Sh** on a Shingle
Bread
Fake meat (preferably Lightlife Smart Bacon)
Soy cheese (Tofutti American-style slices are best)
Condiments of choice (Veganaise and mustard are the bomb)

Put “meat” and “cheese” on bread and put in toaster oven for a couple of minutes ’til the “cheese” is melted. Put on condiments. Done.

Mash ’Taters and Gravy—the Easy Way!
Instant mashed potatoes (just sub soy milk and vegan margarine for milk and butter)
Can of Franco American mushroom gravy

Make potatoes according to package directions. Put gravy in microwave to heat it up.

Pepperoni Pizzawich
Bread
Spaghetti sauce
Soy cheese
Fake pepperoni (preferably Yves brand)

Lay out bread and add the other ingredients on top. Heat in a toaster oven, regular oven, or sandwich maker and eat it up.

Cruelty-Free Grilled Cheese
Margarine
Tofutti American soy cheese slices
Bread
Artichoke hearts, optional
Tomato slices, optional

Melt some margarine in a frying pan. Put two slices of “cheese” between two slices of bread with margarine spread thickly on both sides. Add in any extras like artichoke hearts or tomato slices. Throw the sandwiches into the margarine-coated pan. Grill on each side ’til golden brown. Optional: Throw into the microwave for 30 seconds after grilling in order to melt the cheese even more.

PETA’s Pancakes
1 cup unbleached all-purpose flour
1 Tbsp. sugar
2 Tbsp. baking powder
1/8 tsp. salt
1 cup soy milk
2 Tbsp. vegetable oil

Combine the flour, sugar, baking powder, and salt in a bowl and mix thoroughly. Mix in the soy milk and oil and, with an electric mixer or wire whisk, beat just until the batter is smooth. Measure 1/2 cup batter onto a hot, oiled griddle. When bubbles appear on the upper surface of the pancake (in about 2 minutes), lift with a spatula and flip the pancake. Cook the pancake for another 2 minutes. Remove from the pan and keep it warm while you make the remaining pancakes. Serve warm with maple syrup or fruit syrup.

Makes 6 to 8 pancakes.

Easy, Greasy, But Definitely Not Sleazy Stuffed ’Shrooms
Margarine
Cayenne pepper (or any hot red pepper)
Thyme
Salt and pepper, optional
Vegan croutons (or torn-up bread in a pinch)
Big mushrooms

Mix a couple sticks of margarine with the cayenne pepper, thyme, and salt and pepper. Add croutons. Spoon a generous portion of the thick mixture into each mushroom cap. Put under a broiler or in a toaster oven for 4 minutes. Done. It sounds like a lot of margarine, I know, but it all melts and cooks throughout the mushrooms and ends up draining into the cookie sheet. You can spoon the extra melted juice on top if you want or ditch it. These are amazing and so easy. Oh, and they look particularly nice garnished with a little parsley.

Spicy Sesame Noodles
2/3 cup (150 g) peanut butter
4 Tbsp. soy sauce
2 cloves garlic, minced
1 green onion, chopped
2 Tbsp. sesame oil
1 tsp. cayenne pepper
1/2 lb. (225 g) linguine
2 Tbsp. toasted sesame seeds

In a saucepan, combine the peanut butter, soy sauce, garlic, and green onion and mix well. Add the sesame oil and cayenne pepper. Heat slowly, whisking until smooth.
Meanwhile, cook the linguine according to the package directions. Drain. Place the linguine in a large bowl, add the peanut sauce, and toss to coat. Garnish with the toasted sesame seeds. Serve hot or cold.

Makes 4 servings.

Vegetable Noodle Soup
2/3 cup diced onion
1/2 cup diced carrot
1/2 cup diced celery
3 cups water or vegetable stock
1 15-ox. can butter beans or other white beans, drained and rinsed
1 1/2 cups Swiss chard or spinach (or other greens), washed well, and roughly chopped
1/2 cup corn
1/3 cup orzo or other small shell-shaped pasta
Pinch turmeric
1 Tbsp. nutritional yeast flakes
1 tsp. mellow miso
Salt and pepper, to taste

In a medium pot, combine the onion, carrot, and celery and sauté the vegetables in 1 to 2 Tbsp. water for 3 minutes to soften. Put the butter beans and 1 cup of the remaining amount of water in a food processor or blender and process until smooth and creamy. Add the puréed mixture, the remaining water, Swiss chard, corn, orzo, and turmeric. Stir well, bring the soup to a boil, reduce the heat to low, and simmer for 8 to 10 minutes or until the vegetables and orzo are tender. Add the nutritional yeast flakes and miso during the last two minutes of simmering time. Taste and season with salt and pepper, as desired.

Makes 4 servings.

Sweet Potato Salad
1 sweet potato, peeled and diced
4 baby carrots, halved
1 cup canned Borlotti beans, drained and rinsed
4 tomatoes
4 celery stalks, chopped
1 bag mixed salad leaves
1 Tbsp. golden raisins
4 scallions, finely chopped
Peel, dice, and boil the sweet potato until just tender, then set aside in a bowl. Boil the carrots for 1 minute, drain, and add to the bowl with the sweet potato. Drain and rinse the beans. Cut the tops off the tomatoes and scoop out the seeds, then chop the tomatoes and add to the bowl, mixing in the beans and the celery. Line a serving bowl with the salad leaves and spoon the sweet potato and bean mixture on top. Sprinkle with the raisins and scallions.

Makes 4 servings

Baked Mushrooms With Stuffing
2 Tbsp. olive oil
8 large flat mushrooms
1 chopped onion
1 crushed garlic clove
1/4 cup rolled oats
1 8-oz. can chopped tomatoes with herbs
1 tsp. hot pepper sauce
1/4 cup diced pecans or pine nuts
1/2 cup soy parmesean
Preheat the oven to 375°F. Use a small amount of oil to grease a shallow baking dish large enough to hold a single layer of the mushroom caps and set aside. Remove the mushroom stalks, chop, and set the caps aside. Sauté the onion, garlic, and mushroom stalks in the oil until lightly browned. Stir in the oats and sauté for another minute. Add the tomatoes and hot sauce. Arrange the caps with the hole side up in the prepared baking dish. Divide the stuffing mixture between them and layer on the nuts and soy cheese. Bake for 25 minutes, allow to cool, and serve.

This is an appetizer, so you could serve 1 or 2 per person, or you could just make them and eat them all yourself.

Makes 8 servings


Miso Soup
2 fresh tomatoes, diced small
1/4 cup sesame oil
1/4 cup peanut oil
1 bunch bok choy, diced
1 large leek, sliced
1 large pkg. mushrooms, quartered
1 pkg. shiitake mushrooms, sliced
1 qt. vegetable broth
1/2 bottle vegetable juice
2 cups water
2-3 sprigs dried wakame sea vegetable, chopped fine
Bragg’s amino acids (or soy sauce), to taste
1 tsp. sea salt
3 heaping Tbsp. brown rice miso
Sauté the tomatoes in oil and cook until tender. Add bok choy, leeks, and mushrooms and sauté briefly. Add vegetable broth, vegetable juice, water, and wakame and bring to boil. Turn the heat down to medium-low, add the Bragg’s and sea salt, and cook for about 10 minutes. Prepare the miso by mixing it together with water and stirring to make a paste. Stir it into the soup—but do not boil. Cook over low heat for another 10 minutes.

Makes 6 servings

Spinach-Tofu Manicotti
1 pkg. large manicotti tubes
1 lb. firm tofu, drained and rinsed
1 10-oz. box frozen spinach, thawed and squeezed dry
1 Tbsp. Italian seasoning (blend of oregano, marjoram, thyme, rosemary, basil, sage)
1/2 tsp. salt
3 green onions (scallions), including green part, sliced thin
8 oz. white button mushrooms, coarsely chopped
28 oz. of your favorite marinara pasta sauce
Boil 10 manicotti shells until they’re just shy of al dente—that way they won’t fall apart when you’re stuffing them—and drain them. Plop the tofu into a medium-sized mixing bowl and crumble with your hands. Add the spinach and fold into the tofu with a fork, breaking up the strands of spinach, and mix evenly with the crumbled tofu. Stir in Italian seasoning, salt, onions, and mushrooms.

Using your fingers, stuff the manicotti shells with the tofu mixture until each is plump and full. Lay them in a covered casserole dish (more than one layer is OK) and pour your favorite tomato-based pasta sauce over them. Cover and bake at 350°F for 45 minutes to an hour (45 minutes if you just have one layer of shells). Remove from the oven and give it a few minutes to cool off before serving.

Makes 10 servings

Sun-Dried Tomato Ziti
5 cups ziti pasta (or other pasta with grooves to hold the sauce)
20-30 sun-dried tomatoes
1 can large black pitted olives, chopped
2 1/2 Tbsp. dried rosemary, crumbled
1/2 Tbsp. garlic powder or 1-2 fresh garlic cloves
1/4 cup olive oil
Salt, to taste
Pepper, to taste
1 Tbsp. parsley

• Place the pasta in a pot of boiling water and cook until just tender.
• While the pasta is cooking, soak the sun-dried tomatoes in hot or boiling water for approximately 15 to 20 minutes, or until soft.
• Chop the sun-dried tomatoes and place in a blender or food processor.
• Add the olives, rosemary, garlic powder or fresh garlic, and a few tablespoons of the olive oil and pulse until mixed but still chunky.
• Add the remaining oil, the salt, and the pepper and pulse until completely mixed with small chunks of tomato and olive still visible. The sauce should be somewhat thick in consistency.
• Drain the pasta and mix in the sauce. Garnish with the parsley and serve immediately.

Makes 2 to 4 servings

Barbecued Seitan Sandwiches
1 Tbsp. olive oil
1/4 cup diced onions
1/4 cup shredded carrots
2 garlic cloves, diced
1 package seitan, shredded
Barbecue sauce, to taste
1 package buns or rolls

• Heat the olive oil in a pan and add the onions, carrots, and garlic and sauté until soft.
• Add the seitan and sauté until thoroughly heated.
• Add the barbecue sauce and cook until hot, stirring occasionally.
• Remove from the heat and serve on the buns or rolls.

Makes 4 to 6 sandwiches

Quick Tofu Strips
1 pkg. extra-firm tofu
1/4 cup soy sauce
1/2 cup nutritional yeast
1/8-1/4 cup vegetable oil

• Cut the tofu into thin strips about 1/2-inch thick.
• Pour the soy sauce and the nutritional yeast into separate bowls.
• Coat a frying pan with the oil.
• Dip the strips in the soy sauce first, then in the yeast.
• Place the strips in the pan 6 at a time and cook over medium heat until firm and brown, turning every few minutes.

Makes 4 servings

June 20, 2006

Top 10 Fave Vegan Foods That You've Gotta Try


These days, there are a ridiculous number of awesome vegan alternatives to meat, dairy, and eggs. Check out some that we can't stop raving about! You're welcome.

Dairy-Free Milk: Soy milk (Silk or any of the many other brands available), almond milk (Blue Diamond and Silk—try Silk's Dark Chocolate Almond Milk!), rice milk, and hemp milk
Tofu: Tofu is a food to love and devour—not to be scared of. There are lots of varieties available, from silken to extra firm. E-mail peta2@peta2.com if you need tofu recipe ideas.
Veggie Burgers: Boca (Original Vegan); Gardenburger (GardenVegan, Black Bean Chipotle); and Amy's (All American, Bistro, California, Quarter Pound, Texas)
Faux Chicken: Gardein (Chick'n Filets, Herb Dijon Breasts, Chick'n Strips, Tuscan Breasts, Santa Fe Good Stuff, Chipotle Lime Crispy Fingers, Classic Style Buffalo Wings, Marinara Chick'n Good Stuff, Seven Grain Crispy Tenders, Lightly Seasoned Chick'n Scallopini); Boca (Original Chik'n Patties, Spicy Chik'n Patties, Original Chik'n Nuggets); and Lightlife Smart Strips (Chick'n Style)
Veggie Burger Crumble: Boca (Ground Crumbles) and Lightlife (Smart Ground Taco and Burrito, Gimme Lean Beef)
Vegan Cheese: Daiya (Mozzarella and Cheddar—this "cheese" contains no soy, gluten, or nuts, for those of you with allergies); Follow Your Heart's Vegan Gourmet (Cheddar, Mozzarella, Monterey Jack, Nacho Cheese); Teese (Mozzarella, Cheddar); Galaxy Nutritional Foods Vegan Grated Topping (Parmesan Flavor), and Parma! Vegan Parmesan (Regular and Chipotle Cayenne)
Dairy-Free Ice Cream: Turtle Mountain's Purely Decadent (Chocolate Obsession, Cookie Dough, Mint Chocolate Chip, Mocha Almond Fudge, Rocky Road), Turtle Mountain's Organic So Delicious (Cookies 'N Cream, Neapolitan, Butter Pecan, Dulce de Leche), Turtle Mountain's Purely Decadent made with Coconut Milk (Passionate Mango, Chocolate Peanut Butter Swirl, Vanilla Bean, Cookie Dough), Temptation (Green Tea, Peach Cobbler, Dreamsicle, Black Cherry Vanilla), and Rice Dream (Carob Almond, Cocoa Marble Fudge, Strawberry, Vanilla Swiss Almond)
Meat-Free Deli Slices: Tofurky (Oven Roast, Peppered, Hickory Smoked, Italian, Cranberry & Stuffing, Philly-Style); Lightlife's Smart Deli (Bologna, Baked Ham, Roast Turkey), and Field Roast (Lentil Sage, Wild Mushroom, Smoked Tomato)
Veggie Dogs: Lightlife Smart Dogs (Regular and Jumbo); Lightlife Tofu Pups; Tofurky Franks (Regular, Chipotle); Tofurky Sausages (Beer Brats, Italian, Kielbasa); Field Roast Sausages (Italian, Mexican Chipotle, Smoked Apple Sage)
Vegan Mayo: Follow Your Heart's Vegenaise is our fave!

recettes vegans :

http://www.linternaute.com/femmes/cuisine/temoignage/appelatemoin/6541/vous-etes-vegetalien/

December 20, 2010


egan Cinnamon Rolls & Pastries
posted by Angel Flinn Dec 23, 2010 4:12 pm
filed under: Desserts, Food & Recipes, Holidays & Gifts, Vegan and Delicious
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Here are a few recipes that are perfect for the holiday season. They’re perfect because they are festive, but also because they do require some preparation time, so lazy days at home are the perfect time to enjoy both the fun of the baking and the fun of the eating!

The first two recipes are essentially the same, but one is for a loaf of Danish Pastry, and the other is for two dozen cinnamon rolls. There’s no problem with using spelt flour instead of wheat, to make the finished product a little healthier, but don’t use a flour that’s too heavy… whole wheat pastry flour is ideal.

If you’re planning a family holiday meal, any one of these pastries will make a perfect dessert. We like to prepare these when we really want to impress people… I can’t count the number of times we’ve heard people say ‘I had no idea vegan food could taste this good’ about these recipes in particular. For a very special birthday, a fancy dinner, or just for the fun of it, these three recipes will impress your guests and make you wish you could eat them every day!

Read more: http://www.care2.com/greenliving/vegan-cinnamon-rolls-pastries.html#ixzz19swgfKiD

December 2, 2010


Cinnamon Rolls
yields 2 dozen

Dough
1 1/2 cups warm water
2 tsp. active dry yeast
1 1/2 tsp. powdered egg replacer
1/3 cup oil
1/2 cup dry sweetener
1 1/2 tsp. sea salt
4 1/2 cups whole wheat pastry flour
2 tsp. cinnamon

Filling
1/4 cup oil
1/2-1/3 cup dry sweetener
1/2 cup walnuts, chopped
1/3 cup raisins
3-4 Tbsp. cinnamon

Glaze
1/4 cup rice or soy milk
1/2 cup dry sweetener
1 1/2 tsp. vanilla

To make dough with a bread machine, do so according to your machine’s directions, using the dough setting. The water should go in first and the yeast last to keep it dry. When cycle is complete, remove dough and begin here at step 5.

1. Combine one cup warm water with one teaspoon sweetener. Mix in yeast and let rise in a warm (not hot) place. Yeast will bubble up and activate in about 15 minutes, doubling in size.
2. In a separate bowl, whisk remaining 1/2 cup water with egg replacer. Mix in oil, sweetener and salt. Add the activated yeast and stir.
3. Sift the flour into a bowl and mix with cinnamon. Slowly add to the wet mixture, mixing thoroughly. Knead for ten minutes. Knead in more flour if needed to bring to a bread dough texture, not sticky or too dry.
4. Let stand for an hour in a warm, draft-free place, covered with a clean towel.
5. Punch down and let stand for half an hour. Punch down once more and cut dough in half. On a floured board, roll into a 16″ x 20″ rectangle.
6. Mix the filling ingredients, except the oil, in a bowl. Spread oil on the dough and sprinkle half of the filling mixture on top. Roll the dough up tight, from the longest side and cut into one inch pieces. Repeat with second half of the dough.
7. Lay pieces flat on a baking tray, leaving space in between each roll for rising. Cover and let rise for an hour in a draft-free place.
8. Bake in a pre-heated oven at 350° for 25-35 minutes until golden-brown.
9. In a small pot, mix together glaze ingredients and warm on low heat. Stir until smooth. Drip glaze over the top of warm rolls and serve.



Read more: http://www.care2.com/greenliving/vegan-cinnamon-rolls-pastries.html#ixzz19swy8UMT

October 08, 2007


Fruit Pastry
yields 3 loaves

1 cup maple syrup*
1–2 tsp. vanilla
1 cup oil
1/4 cup organic tofu
1–2 lemon/orange rinds, grated
4 cups whole wheat pastry flour
1 tsp. baking soda
3/4 cup fruit-sweetened jam or apple sauce, for filling

1. Rinse and drain tofu. In a blender, blend the first five ingredients.
2. Sift flour and baking soda together into a bowl and stir.
3. Add wet ingredients to the dry and mix thoroughly. The batter should not stick. If it is sticky, add a small amount of flour and mix. Chill before rolling out.
4. Split batter into three equal balls. Place one ball at a time between two pieces of wax paper. Roll out into a rectangle, using a rolling pin, from the center outward.
5. Place four tablespoons of jam or apple sauce on half the dough and roll up length-wise into a loaf, tucking ends in.
6. Place all three loaves on a baking sheet lined with baking paper, and spread apart evenly.
7. Place on the bottom shelf of a pre-heated oven at 350° and bake for 15–20 minutes. Switch to the upper shelf and bake to a golden-brown crisp (about 15 more minutes).
8. Cut into slices before the loaves are totally cooled. (When they harden they become more difficult to slice.)

* To produce maple syrup, sap has to be collected and boiled down. During the boiling, a drop of lard, shortening or vegetable oil is sometimes added to prevent the sap from foaming up, and this ingredient is not listed on the label. When buying maple syrup, look for the kosher symbol, or call the company to see that they use vegetable-based defoamers.

This information has been reproduced from Incredibly Delicious: Recipes for a New Paradigm by Gentle World, which includes over 500 recipes and all sorts of tips to help make the transition to veganism easy and delicious.

Gentle World is a non-profit educational organization, whose core purpose is to help build a more peaceful society, by educating the public about the reasons for being vegan, the benefits of vegan living, and how to go about making such a transition. Visit www.GentleWorld.org for more information.

Read more: http://www.care2.com/greenliving/vegan-cinnamon-rolls-pastries.html#ixzz19sxLFh7B

May 3, 2006

Easy Banana Muffins
Makes 18 muffins


2 cups whole-wheat flour
2 cups oat bran
4 teaspoons baking powder
1/2 cup raisins (optional)
2 cups mashed ripe bananas (3–4 bananas)
1/2 cup unsweetened apple juice


Preheat oven to 350°F.

Sift flour, oat bran, and baking powder together. Add raisins, if using. Add banana and apple juice and stir until just mixed. Spoon the batter into 18 non-stick muffin cups and bake for 30 minutes, or until lightly browned.


Per muffin


■Calories: 97
■Fat: 1.1 g
■Saturated Fat: 0.2 g
■Calories from Fat: 10%
■Cholesterol: 0 mg
■Protein: 3.9 g
■Carbohydrates: 23.4 g
■Sugar: 4 g
■Fiber: 3.9 g
■Sodium: 110 mg
■Calcium: 72 mg
■Iron: 1.3 mg
■Vitamin C: 2.2 mg
■Beta Carotene: 7 mcg
■Vitamin E: 0.2 mg

May 5, 2006

Blueberry Sauce
Makes about 3 cups

Use this colorful sauce as a spread on bread or toast or as a dessert topping. Agar is a thickener made from a sea vegetable that can be used in place of animal gelatin. It is sold in natural food stores and Asian markets.

1 cup water
1 cup apple juice concentrate
3 cups fresh blueberries, or 1 16-ounce bag frozen blueberries, divided
1 1/2 teaspoons agar powder
1 tablespoon lemon juice


In a blender, combine 1 cup of water with apple juice concentrate, 2 cups of blueberries, and agar powder. Blend until fairly smooth.

Transfer to a saucepan and simmer, stirring occasionally, for 3 minutes. Remove from heat. Add remaining berries and the lemon juice. Stir to mix. Chill thoroughly, 3 to 4 hours.


Per tablespoon


■Calories: 15
■Fat: 0.1 g
■Saturated Fat: 0 g
■Calories from Fat: 3.2%
■Cholesterol: 0 mg
■Protein: 0.1 g
■Carbohydrates: 3.7 g
■Sugar: 2.9 g
■Fiber: 0.3 g
■Sodium: 2 mg
■Calcium: 2 mg
■Iron: 0.1 mg
■Vitamin C: 1.1 mg
■Beta Carotene: 5 mcg
■Vitamin E: 0.1 mg

Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Apple Cranberry Crisp
Makes 8 servings

This dessert is perfect for autumn, when cranberries are available and apples are fresh, but you can make it at other times of the year if you buy extra bags of cranberries and freeze them. Brown rice syrup is available at health food stores.

2 large tart apples, peeled and sliced
1/2 cup fresh or frozen cranberries
3/4 cup Grape-Nuts cereal
3/4 cup rolled oats
1/2 teaspoon cinnamon
1/3 cup brown rice syrup
2/3 cup apple juice
1/4 teaspoon cornstarch or arrowroot


Preheat oven to 350°F.

Arrange apple slices in a 9"×9" baking dish, then sprinkle with cranberries. In a bowl, mix Grape-Nuts, oats, and cinnamon, then stir in brown rice syrup. Spread evenly over apples. In a small bowl or measuring cup, mix apple juice and cornstarch or arrowroot, then pour evenly over other ingredients.

Bake for 50 minutes, or until apples are tender.


Per serving (1/8 of recipe)


■Calories: 148
■Fat: 0.9 g
■Saturated Fat: 0.2 g
■Calories from Fat: 5.3%
■Cholesterol: 0 mg
■Protein: 2.5 g
■Carbohydrates: 35.1 g
■Sugar: 14.4 g
■Fiber: 3 g
■Sodium: 84 mg
■Calcium: 14 mg
■Iron: 3.5 mg
■Vitamin C: 3 mg
■Beta Carotene: 20 mcg
■Vitamin E: 0.2 mg
Source: Food for Life by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

Berry-Berry Smoothie
Makes 3 cups

Get double the berry taste in this delicious morning beverage.

2 cups fortified vanilla soy- or rice milk
1 large banana, broken into chunks
1/2 cup unsweetened frozen raspberries or blueberries
1/4 cup unsweetened frozen raspberry juice concentrate (undiluted)


Combine all ingredients in blender and process until very smooth and creamy. Serve immediately.

Per 1-cup serving


■Calories: 203
■Fat: 3.2 g
■Saturated Fat: 0.5 g
■Calories from Fat: 14.1%
■Cholesterol: 0 mg
■Protein: 7 g
■Carbohydrates: 39.2 g
■Sugar: 21.3 g
■Fiber: 5.8 g
■Sodium: 97 mg
■Calcium: 218 mg
■Iron: 2.4 mg
■Vitamin C: 19.4 mg
■Beta Carotene: 18 mcg
■Vitamin E: 2.6 mg
Source: Breaking the Food Seduction by Neal Barnard, M.D.; recipe by Jo Stepaniak; © Jo Stepaniak 2005, published by permission.

Peach Smoothie
Makes 3 to 4 1-cup servings

This smoothie is reminiscent of fresh peach ice cream. You can freeze your own peaches when they are in season or purchase frozen peaches at your supermarket.

2 fresh peaches, sliced and frozen
1 - 2 cup fortified vanilla soy- or rice milk
2 tablespoons apple juice concentrate


Combine all ingredients in a blender and process until smooth, 2 to 3 minutes. Serve immediately.

Per 1-cup serving


■Calories: 97
■Fat: 1.5 g
■Saturated Fat: 0.2 g
■Calories from Fat: 14.3%
■Cholesterol: 0 mg
■Protein: 3.6 g
■Carbohydrates: 18.4 g
■Sugar: 12.6 g
■Fiber: 1.9 g
■Sodium: 50 mg
■Calcium: 106 mg
■Iron: 1.1 mg
■Vitamin C: 4.8 mg
■Beta Carotene: 107 mcg
■Vitamin E: 1.6 mg
Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.

Fruited Breakfast Quinoa
Makes about 6 1/2-cup servings

Quinoa is a highly nutritious grain that was a staple in the diet of the ancient Incas. It has a delicious flavor and a light, fluffy texture.

1/2 cup dry quinoa, well-rinsed
1 1/2 cups vanilla rice milk
2 tablespoons raisins
1 cup chopped fresh or canned apricots
1/4 teaspoon vanilla extract


Combine quinoa and rice milk in a medium saucepan. Bring to a slow simmer, then cover and cook for about 15 minutes until the quinoa is tender. Stir in raisins, apricots, and vanilla, then transfer about 1 1/2 cups to a blender and purée. Return puréed mixture to the pan and stir to mix. Serve warm or chilled.

Per 1/2-cup serving


■Calories: 106
■Fat: 1.4 g
■Saturated Fat: 0.1 g
■Calories from Fat: 12.3%
■Cholesterol: 0 mg
■Protein: 2.4 g
■Carbohydrates: 21.4 g
■Sugar: 8.3 g
■Fiber: 1.5 g
■Sodium: 26 mg
■Calcium: 90 mg
■Iron: 1.5 mg
■Vitamin C: 3.1 mg
■Beta Carotene: 302 mcg
■Vitamin E: 0.9 mg
Source: Foods That Fight Pain by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

Strawberry Applesauce
Makes 4 1/2-cup servings

Serve this applesauce hot or cold.

2 cups peeled, cored, and coarsely chopped apples
2 cups hulled fresh or frozen strawberries
1/2 cup frozen apple juice concentrate


Combine all ingredients in a medium saucepan. Bring to a simmer, then cover and cook over very low heat for about 25 minutes, or until apples are tender when pierced with a fork. Mash slightly or purée in a food processor, if desired.

Per 1/2-cup serving


■Calories: 111
■Fat: 0.4 g
■Saturated Fat: 0.1 g
■Calories from Fat: 3.5%
■Cholesterol: 0 mg
■Protein: 0.8 g
■Carbohydrates: 27.9 g
■Sugar: 21.8 g
■Fiber: 2.4 g
■Sodium: 10 mg
■Calcium: 22 mg
■Iron: 0.7 mg
■Vitamin C: 45.6 mg
■Beta Carotene: 16 mcg
■Vitamin E: 0.3 mg
Source: Foods That Fight Pain by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

Zesty Cranberry Sauce
Makes 8 servings


2 cups fresh or frozen cranberries
1/2 cup orange juice concentrate
2 ripe pears, finely chopped
1 medium apple, finely chopped
1/4 teaspoon cinnamon
1 teaspoon grated orange peel
1/2 cup raw sugar or other sweetener, or to taste


Combine cranberries, juice concentrate, pears, apple, cinnamon, and orange peel in a saucepan and bring to a simmer over medium heat. Continue cooking, uncovered, until cranberry skins pop and mixture is thickened slightly, about 10 minutes. Add sugar or other sweetener to taste.

Serve hot or cold.


Per serving (1/8 of recipe)


■Calories: 121
■Fat: 0.3 g
■Saturated Fat: 0 g
■Calories from Fat: 2.4%
■Cholesterol: 0 mg
■Protein: 0.7 g
■Carbohydrates: 30.6 g
■Sugar: 25.8 g
■Fiber: 2.9 g
■Sodium: 6 mg
■Calcium: 24 mg
■Iron: 0.5 mg
■Vitamin C: 30.4 mg
■Beta Carotene: 33 mcg
■Vitamin E: 0.3 mg
Source: Food for Life by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

Couscous Salad
Makes 6 servings

Couscous has origins in northern Africa and is the world's smallest pasta. It cooks almost instantly and makes a beautiful and flavorful salad.

1 cup dry couscous
1 cup boiling water
1/2 small red onion, finely chopped
1 red bell pepper, seeded and diced
1 carrot, grated
1/2 cup finely shredded red cabbage
1/2 cup fresh or frozen green peas
1/2 cup currants or raisins
1 tablespoon balsamic vinegar
2 tablespoons seasoned rice vinegar
1 teaspoon toasted sesame oil
1 teaspoon reduced-sodium soy sauce
1 teaspoon Dijon mustard
1 teaspoon curry powder


Place couscous in a large bowl and pour the boiling water over it. Stir to mix, then cover and let stand until cooled. Fluff with a fork.

Add onion, bell pepper, carrot, cabbage, green peas, and currants or raisins to the couscous.

In a small bowl, combine vinegars, oil, soy sauce, mustard, and curry powder and mix well. Pour over the salad and toss to mix.


Per 1-cup serving


■Calories: 187
■Fat: 1.2 g
■Saturated Fat: 0.2 g
■Calories from Fat: 5.9%
■Cholesterol: 0 mg
■Protein: 5.5 g
■Carbohydrates: 39 g
■Sugar: 12.9 g
■Fiber: 4 g
■Sodium: 144 mg
■Calcium: 33 mg
■Iron: 1.2 mg
■Vitamin C: 47.5 mg
■Beta Carotene: 1270 mcg
■Vitamin E: 0.6 mg
Source: Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.

Mushroom Barley Soup
Makes about 3 1-cup servings

This soup takes just minutes to make if you have cooked barley on hand.

2 cups plain rice milk
2 tablespoons barley flour
1 cup cooked barley
1 4-ounce can mushrooms, undrained
1/4 teaspoon garlic powder
1/4 teaspoon salt
1 pinch dried marjoram
1 pinch dried sage
1 pinch dried thyme
1 pinch dried dill weed


Place rice milk and flour into a blender. Blend on high speed for a few seconds. Add barley and blend on high for about 10 seconds, or until barley is coarsely chopped.

Add mushrooms and their liquid. Blend just enough to coarsely chop mushrooms.

Transfer the blended mixture to a medium saucepan and add all remaining ingredients. Cook over medium heat, stirring often, for about 5 minutes, or until the soup is hot and somewhat thickened.


Per 1-cup serving


■Calories: 172
■Fat: 1.7 g
■Saturated Fat: 0.2 g
■Calories from Fat: 8.9%
■Cholesterol: 0 mg
■Protein: 3.2 g
■Carbohydrates: 36.7 g
■Sugar: 9 g
■Fiber: 4.1 g
■Sodium: 350 mg
■Calcium: 213 mg
■Iron: 1 mg
■Vitamin C: 0.9 mg
■Beta Carotene: 9 mcg
■Vitamin E: 1.2 mg
Source: Foods That Fight Pain by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

Cinnamon-Raisin Oatmeal
Makes 4 servings

Hearty, old-fashioned rolled oats in the morning will keep you satisfied until lunchtime. Raisins add a bit of natural sweetness with no added sugar.

4 cups water
2 cups old-fashioned rolled oats
1/2 cup raisins
1/2 teaspoon cinnamon
1/4 teaspoon salt
fortified vanilla soy- or rice milk (optional)


Combine all ingredients, except non-dairy milk, in a heavy saucepan. Bring to a boil, lower heat, and cook, stirring occasionally, for about 10 minutes, or until cooked to your liking. Serve plain or with vanilla soy- or rice milk, if desired.

Variations:

■For Cinnamon-Apricot Oatmeal, replace raisins with 1/2 cup chopped dried apricots. Cook as directed.


■For Cinnamon-Apple Oatmeal, reduce water to 3 1/4 cups and replace raisins with 1 apple, peeled and coarsely chopped. Cook as directed.


■Omit raisins, cook as directed, and top each serving with a dollop (about 1 teaspoon) of fruit-sweetened jam or jelly.



Per 1-cup serving


■Calories: 210
■Fat: 2.6 g
■Saturated Fat: 0.5 g
■Calories from Fat: 11.3%
■Cholesterol: 0 mg
■Protein: 7 g
■Carbohydrates: 41.7 g
■Sugar: 11.1 g
■Fiber: 4.8 g
■Sodium: 155 mg
■Calcium: 38 mg
■Iron: 2.2 mg
■Vitamin C: 0.5 mg
■Beta Carotene: 0 mcg
■Vitamin E: 0.3 mg
Source: Breaking the Food Seduction by Neal Barnard, M.D.; recipe by Jo Stepaniak; © Jo Stepaniak 2005, published by permission.

Quinoa
Makes 3 1-cup servings

Quinoa ("keen-wah") comes from the high plains of the Andes Mountains, where it is nicknamed "the mother grain" for its life-giving properties. The National Academy of Sciences has called quinoa "one of the best sources of protein in the vegetable kingdom" because of its excellent amino acid composition. Quinoa cooks quickly, and as it cooks the germ unfolds like a little tail. It has a light, fluffy texture and may be eaten plain or used as a pilaf or as an addition to soups and stews. The dry grain is coated with a bitter-tasting substance called saponin, which repels insects and birds and protects it from ultraviolet radiation. Quinoa must be washed thoroughly before cooking to remove this bitter coating. The easiest way to wash it is to place it in a strainer and rinse it with cool water until the water runs clear.

1 cup dry quinoa
1 cup boiling water


Rinse quinoa thoroughly in a fine sieve, then add it to boiling water in a saucepan. Reduce to a simmer, then cover loosely and cook until quinoa is tender and fluffy, about 15 minutes.

Per 1-cup serving


■Calories: 212
■Fat: 3.3 g
■Saturated Fat: 0.4 g
■Calories from Fat: 14%
■Cholesterol: 0 mg
■Protein: 7.4 g
■Carbohydrates: 39 g
■Sugar: 3.5 g
■Fiber: 3.3 g
■Sodium: 17 mg
■Calcium: 39 mg
■Iron: 5.2 mg
■Vitamin C: 0 mg
■Beta Carotene: 3 mcg
■Vitamin E: 0.9 mg
Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Italian Pasta Marinara
Makes 4 to 6 servings


1 onion, finely chopped
1/2 pound mushrooms, cleaned and finely chopped
1 - 2 teaspoon crushed garlic
1/2 cup water
1 15-ounce can chopped tomatoes
1 8-ounce can tomato sauce
1 15- or 16-ounce can crushed tomatoes
1 teaspoon dried basil
1 teaspoon dried oregano
2 tablespoons dried parsley
8 - 16 ounces dry spaghetti noodles


Sauté onion, mushrooms, and garlic in water for 10 minutes. Add remaining ingredients except spaghetti. Simmer over low heat 1 hour until sauce thickens. Do not cover.

About 15 minutes before serving, cook spaghetti noodles according to package directions.

Serve the sauce over the noodles.


Per serving (1/4 of recipe)


■Calories: 305
■Fat: 1.8 g
■Saturated Fat: 0.3 g
■Calories from Fat: 5.2%
■Cholesterol: 0 mg
■Protein: 11.5 g
■Carbohydrates: 63 g
■Sugar: 9.8 g
■Fiber: 7.6 g
■Sodium: 576 mg
■Calcium: 111 mg
■Iron: 6.4 mg
■Vitamin C: 27.1 mg
■Beta Carotene: 323 mcg
■Vitamin E: 2.9 mg
Source: Mary McDougall of the McDougall Program www.drmcdougall.com

Always Great Brown Rice
Makes 6 1/2-cup servings

Brown rice supplies more vitamins, minerals, protein, and fiber than does white rice. This cooking method ensures perfect rice and actually reduces the usual cooking time. Short-grain brown rice tends to be a bit chewy; long-grain brown rice is slightly more tender and fluffy. If brown rice is new to you, you may want to start with the long-grain variety.

1 cup dry brown rice
3 cups water
1/2 teaspoon salt (optional)


Rinse rice in a medium saucepan of cool water. Drain off water as thoroughly as possible. Put the saucepan on medium heat, stirring constantly for about 2 minutes, or until rice dries. Add 3 cups water and salt, if using. Bring to a boil, then lower heat slightly. Cover and simmer for about 40 minutes, or until rice is soft but still retains a hint of crunchiness. Drain excess liquid. This liquid can be saved and used as a broth for soups and stews, if desired.

Per 1/2-cup serving


■Calories: 115
■Fat: 0.9 g
■Saturated Fat: 0.2 g
■Calories from Fat: 7.3%
■Cholesterol: 0 mg
■Protein: 2.7 g
■Carbohydrates: 23.7 g
■Sugar: 0.4 g
■Fiber: 3.4 g
■Sodium: 5 mg
■Calcium: 10 mg
■Iron: 0.4 mg
■Vitamin C: 0 mg
■Beta Carotene: 0 mcg
■Vitamin E: 0 mg
Source: Foods That Fight Pain by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

Veggieburger Patties
Makes 12 3-inch patties

Serve these patties with Mashed Potatoes or on whole-wheat buns with all the trimmings for a delicious and satisfying burger. For best results, all of the vegetables should be finely chopped. This is easily done with a food processor. The patties may be baked or cooked on the stovetop. Directions are given for both. Extra patties may be frozen, either before or after cooking, for later use.

1/3 cup dry bulgur
2/3 cup boiling water
2 cups whole-wheat bread crumbs
1/4 finely chopped walnuts
1 small onion, finely chopped
1 celery stalk, finely chopped
1 small carrot, finely chopped
1/2 pound firm tofu
2 tablespoons barbeque sauce or ketchup
2 tablespoons reduced-sodium soy sauce
1 teaspoon stone-ground or Dijon mustard
1/8 teaspoon black pepper
1/8 teaspoon liquid smoke (optional)
1 vegetable oil spray, if needed


Combine bulgur with boiling water in a small bowl. Cover and let stand until bulgur is soft and all the water is absorbed, about 20 minutes.

While bulgur softens, mix bread crumbs, walnuts, onion, celery, and carrot in a large bowl.

Preheat oven to 350°F.

Purée tofu in a food processor, or mash by hand until very smooth. Add to vegetable mixture along with barbecue sauce or ketchup, soy sauce, mustard, black pepper, and liquid smoke, if using. Add softened bulgur, then stir or knead until mixture binds together, about 1 minute.

Form the mixture into patties, using about 1/3 cup of the mixture for each patty. Arrange on a vegetable oil sprayed or non-stick baking sheet and bake 20 minutes. Flip and bake 15 minutes on second side.

Variation: To prepare on the stovetop, cook in a vegetable oil sprayed non-stick skillet over medium heat until lightly browned, about 3 minutes on each side.


Per patty


■Calories: 72
■Fat: 2.8 g
■Saturated Fat: 0.4 g
■Calories from Fat: 34.9%
■Cholesterol: 0 mg
■Protein: 3.5 g
■Carbohydrates: 9.7 g
■Sugar: 2.3 g
■Fiber: 1.9 g
■Sodium: 172 mg
■Calcium: 54 mg
■Iron: 0.9 mg
■Vitamin C: 0.8 mg
■Beta Carotene: 334 mcg
■Vitamin E: 0.1 mg
Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.

Banana French Toast
Makes 4 slices


2 medium bananas
2/3 cup soymilk
2 tablespoons maple syrup
1/8 teaspoon cinnamon
4 slices whole-wheat bread
1 vegetable oil spray


Blend bananas, soymilk, syrup, and cinnamon until smooth. Pour into a flat, shallow dish and soak bread slices 1 minute on each side. Transfer carefully to a vegetable oil sprayed skillet. Cook first side until lightly browned, about 3 minutes, then turn and cook second side until browned.

Per slice


■Calories: 173
■Fat: 2.2 g
■Saturated Fat: 0.5 g
■Calories from Fat: 11.3%
■Cholesterol: 0 mg
■Protein: 4.8 g
■Carbohydrates: 36.5 g
■Sugar: 16.7 g
■Fiber: 3.4 g
■Sodium: 174 mg
■Calcium: 82 mg
■Iron: 1.7 mg
■Vitamin C: 5.5 mg
■Beta Carotene: 14 mcg
■Vitamin E: 1 mg
Source: Food for Life by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.