Mexican Beans and Rice Recipe

Ingredients:
  • 2 cup Cooked black beans
  • 1 10oz pkg frozen whole kernel corn
  • 1 cup raw white rice (can use brown, but should parboil a little)
  • 1 jar (16oz) thick and chunky mild salsa
  • 1.5 cup V8 (or you can blend together 3/4 cup canned diced tomatos with green chiles and 3/4 cup water)
  • 1/4 teaspoon oregano
  • 1/4 teaspoon cumin
Directions:

Heat oven to 375′ Combine all ingredients, stir to mix and bake for 1.25 hours, or until rice is tender, and casserole has started to thicken. Serve with tortillas. Enough for four serving
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Beans, Rice And Acorn Squash Recipe


Ingredients:
  • 1 can Kidney beans
  • 2 cups brown basmati rice, cooked
  • 1/2 medium vidalia (yellow) onion, diced and sauted (carmelized)
  • 3 tablespoon diced sundried tomato (gives a tangy bite to an otherwise sweet dish)
  • 1 tablespoon dried bazil
  • 1/4 teaspoon red/cayenne pepper
  • 1 tablespoon cardamom
  • 1 teaspoon cumin (I didn’t try this)
  • 3 slices acorn squash, cooked and diced small (1 cup or more)
Directions:

Heat up kidney beans then mash beans with their liquid. Mix spices and tomato with sauted onion, heat 2 minutes. Mix rice with mashed beans, add onion/tomato mix, simmer 2 minutes, add acorn squash. Serves 2.

It looks sturdy enough for him, a sweet and slightly tangy Spicey because of the tomato. Capers can be added (1 tbsp / cup) of lush green notes. Tomatoes can be bad for this dish, because the contrast is great, YM
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Beans ‘n’ Greens Recipe

Ingredients:
  • 1 bunch (app. 20 med. leaves) collards
  • 1 cup FRESH butter beans (limas or blackeyed peas would work too)
  • 1 small onion, chopped
  • 1 or 2 fresh hot peppers, seeded and chopped
  • 1/2 cup vegan white wine
  • 2 bayleaves
Directions:

Put the vegan wine in the pressure cooker and add the rinsed beans, the bayleaves, and enough water to cover. put the heat on medium to medium high, and do not cover (yet). let the beans simmer as you prepare the greens: rinse each leaf, devein, stack flat on top of one another, roll them up tightly, and slice across the roll to shred them nicely. add the onions to the beans and cook until just translucent. add the greens and the hot peppers and mix well. put the lid onto the pressure cooker and bring up to pressure. cook at pressure for about 3 minutes. cool the cooker under cool water. serve the beans and greens with your favorite vinegar (like apple cider, balsamic, or ric
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Beans Cubano Recipe

Ingredients:
  • 1 large green pepper, coarsely chopped
  • 1 teaspoon minced garlic
  • 2 cans (16 oz) undrained black beans
  • 1 jar (4 oz) sliced pimientos
  • 3 tablespoon vegan red wine vinegar
  • 1/2 teaspoon oregano
Directions:

Saute pepper and garlic in liquid of your choice 3-5 mins, until’ tender-crisp. Stir in remaining ingredients, bring to boil, simmer 5-7 mins., till tender. Serve with rice. (Adapted from Woman’s Day, 4/26/
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Bean Casserole Recipe


Ingredients:
  • 1 can lentils
  • 1 can kidney beans
  • 1 small can tomatoes (diced)
  • 1 teaspoon each garlic powder, oregano,
  • 1/2 cup grated soy cheese
  • salt and pepper to taste
Directions:

Drain liquid off the lentils, and mix with kidney beans (not drained) in a casserole dish. Drain about 2/3 the juice from the tomatoes, and add to the beans. It is important to do this, because it gets too “soupy” if there is too much liquid. Add soy cheese and seasoning. Bake in 350 degree F oven for 30 to 45 minutes. (till heated through)
Note: you can alter the seasoning to whatever you want.. try curry or Mexican seasoning for a variation.
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Enchiladas With Black Beans And Sweet Potatoes Recipe

Ingredients:
  • 8 corn tortillas
  • 2 medium sweet potatoes or yams, cooked (nuked 5 mins) and diced
  • 1 can black beans or equivalent
  • 1 yellow onion, diced
  • 1-10 jalapenos, seeded and diced
  • 1 tablespoon minced garlic
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • 1 teaspoon chile powder
Directions:

Water saute’ the onions; after 3 minutes add garlic and onions and garlic are softened, add everything else and cook until the consistency is thick enough.
Heat the tortillas on a dry griddle, or nuke for a minute to soften (keeps them from tearing when rolled). Spoon filling on tortilla in an of-center strip, and roll. Smear a bit of filling on the inside edge to seal. Place on cooking-sprayed baking dish, seam side down.
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Bean-Style Polenta Recipe

Ingredients:
  • 2 1/2 cups vegetable stock (375 ml)
  • 1/2 cup black bean stock (125 ml)
  • 1 cup polenta (250 ml)
  • frozen stick of non-hydrogenated vegan margarine – you will use around 1gm.
Directions:

Pour the liquids into a pot and bring to a rapid boil. Slowly pour in the polenta making sure the grains stay separate. The boiling action should do this nicely but just in case, be prepared to stir.
Stir the mixture almost continuously for around 30 minutes until the polenta is “firm” and “comes away from the sides of the pot” or until you’re tired of stirring (that’s my technique.)
Pour the polenta into a loaf pan. The polenta should be barely pourable because of its thickness. Refrigerate in order to firm it up.
When you are ready to serve, heat up a griddle on a medium flame. Swipe the griddle with the frozen bar of margarine. This will impart a really tiny amount of margarine but just enough to provide lubrication and taste. Slice the polenta into eight slices and grill a around five minutes on each side until browned.
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Brown Lentil Bake with Pineapple Recipe

Ingredients:
  • 2 tablespoon olive oil
  • 2 large onion
  • 1 large clove garlic
  • 1 cup dry lentils
  • 2 tablespoon parsley
  • 1 teaspoon herbs de provens
  • 1 tablespoon soy sauce
  • 1/3 – 1/2 cup whole wheat vegan bread drumbs
  • 1 8oz can pineapple rings
Directions:

Heat oven 350. Heat oil in large skillet and saute onion. Add garlic, lentils, parsley, herbs and soy sause. Mash by hand or in blender. Season with salt/pepper to taste. Transfer to oven safe dish. Sprinkle with crumbs. Bake 20 minutes, then add pineapple and bake 10-15 minutes more or until pineapple is hot.
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Garbanzo and Quinua Pockets Recipe

Ingredients:
  • DOUGH:
  • 2/3 Cup Water
  • 1 Cup Wheat flour
  • 1 Cup Quinua flour
  • 1 Tsp.Sea salt (or regular salt’s O.K.)
  • Some flour for kneading
  • FILLING:
  • 1/4 Cup Minced green pepper
  • 1 Tbs.Minced onion
  • 1/2 Cup Cooked and mashed garbanzo beans
  • 1/2 Cup Quinua – washed well and well cooked
  • You can also vary by adding minced carrots, shredded
Directions:

DOUGH: In a bowl, mix both flours,the salt and water. Knead well for about 5 mins. on the counter or large cutting board, squeezing the dough with your fists and turning it once in a while. Roll the dough out until its thin and cut into 4″ x 4″ squares.
FILLING: Mix all the ingredients in a bowl.
TO COMBINE: Place about 2 Tbs. (it’s trial and error to get just the right amount) of the filling in the center of each dough square, fold all four corners towards the center and seal all edges with water. Fry them in a little oil until brown or vapor cook them for about 15 mins.
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Mmmm Chickpeas Recipe

Ingredients:
  • 1 cup of cooked chickpeas (easy to cook them in a pressure cooker for 7-8 minutes)
  • 1 small or medium sized potato, cooked
  • 1/4 cup of chopped red onion
  • 1 tablespoon of tahini
  • 2 teaspoons of garam masala
  • a squeeze of fresh lemon
  • a dash of hot sauce, optional
  • some freshly chopped dill, optional
  • salt, to taste
Directions:

Spray a pan with cooking spray. When hot add the onions and stir fry for a minute or until onion is slightly tender.
Add chickpeas, potato, tahini, hot sauce and stir fry for a few seconds. Then put in the garam masala, squeeze in a little lemon and fry for 1 minute.
Add some chopped dill and squeeze a little more lemon if needed. Add salt to taste. Serve.
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Khodra bi Furn (Lebanese Casserole) Recipe

Ingredients:
  • 2 large potatoes, peeled and boiled
  • 1/2 cup soy yogurt
  • 1/2 cup chopped green onions
  • 1/4 cup chopped parsely
  • 1-2 tablespoon oil
  • 1 onion, chopped
  • garlic, minced
  • 1/2 cup bulgar wheat
  • 1 medium eggplant, cubed
  • 1/2 cup mushrooms, sliced
  • 1 cup frozen peas, thawed
  • fresh bazil, oregano, thyme, salt & pepper to taste
Directions:

1. Mash the boiled potatoes with the yogurt, green onions and parsely. Season with salt and pepper and set aside.
2. In a large skillet or wok, fry the onion, garlic and bulgar wheat in the oil until onion is translucent (about 5 minutes.) Season with salt and pepper while frying.
3. Add the eggplant and mushrooms and continue cooking, covered, until the eggplant is just soft, about 10 minutes. You could also add 1/2 cup of chopped celery and/or 1/2 cup of chopped green peppers, if you’d like.
4. Add the peas and herbs. Continue cooking, covered, for about 5 minutes.
5. Place the filling in a deep casserole dish and spread the mashed potatoes on top. Bake uncovered for 40-45 minutes at 350 degrees F.
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Lentil Shepherd Pie Recipe

Ingredients:
  • 2 cups cooked lentils
  • 1/2 cup celery, sliced
  • 8 oz tomato sauce
  • 4 medium potatoes, cooked and mashed
  • 1 medium sized yellow onion, chopped
  • 2 garlic cloves, chopped
  • 2 tablespoons nutritional yeast
  • olive oil for sauteing
  • your favorite herbs – bazil, oregano, parsley,
Directions:

Preheat oven to 350 degrees. Saute onion, celery, and garlic in a little olive oil. Add lentils and tomato sauce and cook 15 minutes. Pour into a baking pan and cover mashed potatoes. Sprinkle nutritional yeast on top of potatoes. Top with your favorite herbs to taste. Delicious!
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Artichoke Pie Recipe

Ingredients:
  • 3tablespoon olive oil
  • 1/2 cup chopped onion
  • 2 to 3 cloves garlic, minced
  • 3 or 4 egg replacements, beaten
  • 1 9oz package frozen artichoke hearts, thawed and coarsely chopped
  • 2tablespoon minced parsley (fresh)
  • 1 teaspoon dried bazil
  • 1/4 cup grated Parmesan style soy cheese
  • 1/4 vegan soymilk
  • dash of your favorite hot sauce (we prefer Frank’s Red Hot for this)
  • salt and freshly ground pepper to taste
Directions:

***You will also need a pie crust for this. If you don’t want to make your own, you can often find excellent frozen organic pie crusts in many health food stores.***
Preheat the oven to 350 degrees.
In a nine or ten inch pie dish or quiche pan prebake the pie crust. I like to pre-bake the crust because it keeps it from getting too mushy on the bottom. To do this, prick the uncooked crust in a few places. Loosely line the pan (with the crust already in it) with foil. Fill the foil with dry beans or lentils as a weight. This will keep the crust from puffing up. Bake for 10 to 15 minutes. You just want to get the crust **barely** cooked. Carefully remove foil and beans. (Save the beans for the next crust–you can’t cook these now!)
NOW….heat 2 Tbls of oil in a skillet. Add the onion and sautee over a medium heat until translucent. Add garlic and continue to sautee until onion is golden.
In a bowl, combine Ener-G Egg Replacer, onion mixture and all remaining ingredients **except** the remaining olive oil. Fill your pre-baked crust with the mixture. You may want to garnish the top with a ring of thinly sliced tomato rings. Sprinkle with a bit more of the soy cheese and drizzle remaining olive oil over the top. Bake for 25 to 30 minutes or until the pie is set and golden on top. Let the cooked pie rest a few minutes before cutting to serve. Serve at room temperature or slightly wa
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Layered Vegetable Pie Recipe

Ingredients:
  • 1/2 lb zucchini, sliced
  • 1/2 lb eggplant, sliced
  • 1 lb red peppers, chopped
  • 1 1/2 lb potatoes, parboiled, sliced
  • 1 tin chopped tomatoes (8 – 10 oz)
  • 1 large onion, finely chopped
  • 2 garlic cloves, chopped
  • 4 oz vegan breadcrumbs
  • 1 tablespoon scented oil (hazel or walnut)
  • 3 teaspoon chopped fresh thyme
  • 1 teaspoon chopped oregano
  • olive oil
  • salt and pepper
Directions:

1. Place the eggplant in a colander. Sprinkle with salt and leave for half an hour. Rinse and pat dry.
2. In heated oil fry zucchinis, eggplant, peppers and potatoes consecutively, keeping separate.
3. Layer the vegetables in a casserole.
4. Soften the onion & garlic in the residual oil with a teaspoon each of oregano and thyme.
5. Add the tomatoes and simmer to a rich sauce.
6. Season and pour over the vegetables.
7. In a bowl mix vegan breadcrumbs with scented oil and 2 teaspoons of chopped fresh thyme.
8. Spread the vegan breadcrumb mixture over the vegetables to make a crust.
9. Cover and bake in a pre-heated oven at 180C for 45 minutes.
10. Remove the cover and bake for a further 15 minutes to brown the crust.
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Mashed Potato Pie Recipe

Ingredients:
  • Crust:
  • 1/2 cup (125 ml) oil
  • 1 1/2 cup (375 ml) wholewheat flour
  • 3 tablespoon (60 ml) water or as needed
  • 1/2 cup vegan graham cracker crumbs
  • Filling:
  • 4 cup (500 ml) mashed potatoes
  • 1 540 ml/19 fl oz can tomatos
  • 1 156 ml/5.5 fl oz
  • can tomatoe paste
  • 1 teaspoon serrano pepper (or to taste)
  • bazil, oregano, hing, salt
  • grated tofu cheese (cheddar)
  • oil
Directions:

Crust: Preheat oven to 200oC/390 F. Combine flour, graham crumbs and oil. Rub well until the mixture reaches a coarse meal. Add water and work into a firm pastry. Press mixture into a medium sized pie plate. Bake for about 10 minutes or until golden brown. (Crust may puff up in the middle while baking.)
Filling: Preheat oven to 190oC/375 F. Open can of tomatos and tomatoe paste and set aside. Place a spoonful of oil in medium sauce pan over high heat. When oil is hot, (about 3 minutes on electric or 1 minute on gas) add hing and fry until fragrant (about 2 minutes). Add remaining spices except salt and fry briefly. Add full can of tomatoes including juice and stir. Cook over medium to high heat at a strong simmer for about 10 minutes. Add full can of tomatoe paste and stir well. Allow to cook another 3-4 minutes, then add salt and remove from heat. Grate cheese. Fill crust with a layer of potatoes, a layer of tomato sauce, then a layer of cheese. Top with potato mixture and continue layering untill fillings are used up. You can decide which layer is to be on top. Finish off with grated cheese and bake 20 mintues or until cheese is golden. Enjoy.
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Blueberry Pie recipe

Ingredients:
  • unbaked 9″ pie crust
  • 1/4 cup flour
  • 1/4 vegan sugar
  • 4 cups of fresh blueberries
  • 3/4 vegan sugar
  • 3 tablespoons flour
  • the equivalent for 1 egg *
  • 2 teaspoons lemon juice
  • 4 teaspoons Silk creamer
Directions:

Heat oven at 350 degrees Fahrenheit.
Mix 1/4 flour with 1/4 vegan sugar and place at the bottom of the pie crust.
Pour in the blueberries, to about 1/4″ to the top of the crust.
In a mixing bowl, combine the remaining ingredients and mix well. (If you do not have Silk creamer, you can use regular soy or rice milk, but the recipe will be a little more liquid.)
Pour the mixture over the blueberries.
Place at the center of the oven, and bake for 30 to 40 minutes, depending on your oven. The top of the pie should be golden and crispy.
Allow to cool for at least 20 minutes before serving.
* ideally, you should use egg replacer. but if you do not have egg replacer, you can use one of the following.
1/4 cup soft tofu or
2 tablespoons water + 1 tablespoon oil + 2 teaspoons baking powder mixed well
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Pink Pillows Recipe


Ingredients:
  • 1 box vegan filo dough (I use Filo Factory)
  • 1 pound strawberries (clean and cut into 1/2 inch slices)
  • 1 package raspberry or blueberry (1/2 pint?) or 2 large peaches, sliced and peeled
  • 1-2 containers tofutti “better than cream vegan cheese”
  • raw cane vegan sugar
  • earth balance spread
Directions:

Preheat oven to 350.
Take out a pastry sheet and lay it on a dry work surface. Spread a medium thick layer of vegan cream cheese in center in the shape of a square with a border of a few inches around. Sprinkle with a pinch vegan sugar and layer some fruit on it.
Fold in the corners, and if you can, pinch the seams.
Put a bit of Earth Balance (margarine) on your finger and dab it on the crust. Sprinkle with a pinch of vegan sugar.
Place on a “greased” cookie sheet, and bake until golden brown (15-25 min).
Eat warm with vanilla soy ice cream.
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Ginger Mint Fruit Salad Recipe

Ingredients:
  • 1 lime
  • 1 tablespoon/15 mL fresh ginger, minced
  • 1 tablespoon/15 mL fresh mint, minced
  • 3 kiwis
  • 2 oranges
  • 2 peaches
  • 1-2 apples
  • 1 grapefruit
  • 1 mango
  • 1/2 pineapple
Directions:

In a small bowl, squeeze the juice from the lime, add ginger and mint. Set aside.
Chop all fruit (I like to leave the fruit unpeeled when possible for texture and nutritional value). Combine in a bowl with lime mixture and let it sit for at least 15 min, tossing occasionally.
Garnish with mint leaves.
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Cranberry Sauce Recipe


Ingredients:
  • 12 oz. bag fresh or frozen cranberries
  • 1/3 cup orange juice
  • 1/3 cup vinegar
  • 1/3 cup vegan sugar
  • 2 tablespoons grated fresh ginger
  • grated rind of an orange
Directions:

Wash and remove stems from cranberries.
In a pot, boil orange juice, vinegar (preferably what you soak your fresh ginger in), vegan sugar, ginger, orange rind.
When boiling add cranberries and cover, simmer until berries have popped.
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Barley Fruit Salad Recipe

Ingredients:
  • 3 cups water
  • 1 cup quick cooking barley
  • 1/3 cup raisins
  • 5 apricot halves, cut into slivers
  • 1 sweet apple (I use gala), cut into thin slices
  • 1-2 cups sliced strawberries (I like them in small wedges)
  • juice of 1/2 a lemon
  • juice of 1/2 a lime
  • 1 tablespoon agave nectar or vegan maple syrup (adds depth, but optional)
  • 2 tablespoons vegan brown sugar, or to taste (can also use aspartame sweetener)
  • 4-5 fresh mint leaves, torn into small pieces
  • lemon and lime zest, for garnish (optional)
Directions:

Bring water to a boil and add barley. cover and lower heat, simmer 10 minutes or until done (still slightly chewy, kind of like aldente pasta). Add raisins in the last three minutes of cooking. drain, set aside and allow to cool.
In a small bowl, whisk together the citrus juices and nectar or syrup until incorporated. Add vegan sugar and whisk, adjust amounts to taste.
In a separate bowl, toss barley with fruit and mint. Pour dressing over salad (make sure the apple slices are covered!!).
Allow to cool 1 hour or overnight (its much better overnight). Garnish with zest.
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Peanut Butter Microwave Apples Recipe


Ingredients:
  • granny smith apples (the sour ones)
  • natural peanut butter
  • vanilla
  • vegan sugar
  • vegan soymilk
  • vegan cereal (in flakes)
Directions:

Peel and slice apples into slivers. Sprinkle vegan sugar and vanilla on top. Microwave 1.5 minutes and stir in peanut butter and crushed cereal (I used flax seed flakes) to coat apples. Microwave another 30 seconds, or until the peanut butter melts. Add a touch of soy milk and it’s done!
I don’t have nutritional information.
This recipe stems from always having to adapt recipes to microwaves, being a vegan student at a school with no vegan food in the meal plan.
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Apple Sauce Recipe



Ingredients:
  • Apples add some strawberries and blueberries if you want a tropical taste
  • cinnamon and any other spices you enjoy
  • organic brown and plain vegan sugar
Directions:

Core and skin the apples boil a pot of water and put the apples and other fruit in and boil for 10-15 mins. take the fruit out and blend with sugars and spices.
you can have it warm or cold, works well in recipes as well!
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Yummy Baked Apples Recipe

Ingredients:
  • small Apples
  • mixed nuts or any type of filling you enjoy!
  • organic Sugar
  • organic Brown Sugar
  • cinnamon
Directions:

Pre-heat oven to 350.
Mix the nuts and sugar together in a small bowl.
Core Apples, Skin about an inch around the hole.
Put the nuts and sugar in the middle where the hole is.
Bake for 35 mins or until they are soft when poked with a knife.
Dash cinnamon on top, and add more sugar if you please.
Enjoy! Good warm or cold!
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Dipping Sticks Recipe

Ingredients:
  • 1 container extra firm tofu
  • 1/4 cup corn meal
  • 2-3 tablespoon nutritional yeast
  • 1 teaspoon salt (optional)
  • soy sauce (optional)
Directions:

After draining and lightly pressing tofu to get rid of excess moisture, slice tofu into French fry shape. They should be about 1/2″ wide and 2″ long. If they are too big they won’t stay together when they are dipped.
On a plate or in a shallow bowl mix together corn meal and yeast (salt is optional) and either dip tofu sticks in soy sauce then roll in the corn meal mixture or go straight to the corn meal and skip the soy sauce. I use soy sauce only occasionally and some times use teriyaki sauce in place of it and that usually makes them just a little more crispy.
Place them on a baking sheet that has been sprayed with a little oil and bake at 350 for 15 minutes, turn over and bake for 15 minutes. These can be pan fried but I like being able to put them all in the oven and walk away, and it’s more healthy baking them.
Let cool and serve with any dipping sauce like marinara, mustard, ketchup, soy-ranch, or anything you’ve got laying around. My kids love them and I love giving them to them, they are so cheap and easy to make.
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Flaxen Cereal Bars recipe

Ingredients:
  • 5 cups vegan rice crisp cereal
  • 1 cup vegan corn or rice syrup
  • 1 cup vegan brown sugar
  • 1 teaspoon vanilla
  • 1 cup ground flax seed
  • 1 cup vegan peanut butter
Directions:

Mix peanut butter, syrup and vegan sugar. Warm till fairly runny, do not boil. Stir in flax and vanilla. Pour mixture over cereal and mix. Press into oiled 9×13 pan. I used Earth Balance spread to oil the pan, and to help press the mixture down.
Definitely not low calorie, but a great way to get the kids to eat their flax. I did not use natural peanut butter, but I think I will try it next time as they are sweet.
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Peanut Butter Balls recipe

Ingredients:
  • 1/3 cup creamy peanut butter
  • 1 tablespoon confectioners vegan sugar (Optional)
  • 1 1/2 cup crushed corn flakes (or other flake cereal)
  • 1/2 cup grated carrots
Directions:

Blend the peanut butter & sugar (we only use if we want them to think its more of a treat).
Have your little one crush the flaked cereal. We put the cereal into a Ziploc bag & let them smash with their hands or a rolling pin.
Stir the cereal, peanut butter & carrots together. Then they can roll the mixture into little balls with moistened hands. If desired roll into confectioner’s sugar or wheat germ. Serve with your favorite vegan milk. Yummy! The kids love to make this and eat it.
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Kids Choice yummy Peanut Noodles Recipe

Ingredients:
  • 8 oz. soba or udon noodles
  • 1/4 cup warm water
  • 4 tablespoon smooth, natural-style peanut butter
  • 3 tablespoon low-sodium soy sauce or tamari
  • 1 clove garlic, finely chopped
  • 2 teaspoon fresh ginger, chopped
  • 1 1/2 tablespoon dark sesame oil
  • 1 tablespoon rice vinegar or apple cider vinegar
  • 2 teaspoon natural vegan sugar
  • Pinch of cayenne (optional)
  • Vegetables (any combination of the following): mung bean sprouts, cucumbers (peeled, seeded, and sliced into half-moons), red bell pepper (chopped or cut into thin strips), snow peas (whole or cut in half), carrots (chopped or julienned), broccoli florets (lightly steamed), frozen green peas (thawed), scallions (thinly sliced)
Directions:

My kids are crazy about the peanut noodles on the buffet at our local natural food store. I’ve tried many different peanut noodle recipes, each of which caused them to turn up their nose. Finally I came up with this recipe, which they both eat enthusiastically! (I think the fresh ginger is key.) You can vary the amount of water depending on how thick you want the sauce. Use whatever vegetables appeal most to you. Bean sprouts, cucumbers, broccoli (sometimes), and snow peas go over especially well with my picky eaters.
In a pot of boiling water, cook the noodles until tender. Drain them, and rinse with cold water.
Make the peanut sauce by whisking together the warm water, peanut butter, soy sauce/tamari, garlic, ginger, sesame oil, vinegar, sugar, and cayenne. I prefer to mix the ingredients in a blender so comes out extra smooth and creamy, but mixing by hand will work, too.
Prepare any vegetables you plan on using.
Transfer the noodles to a serving bowl, and toss them with the sauce (see note, below). Stir in the vegetables or serve the veggies on the side. Serve at room temperature or cold.
Note: It’s best to toss the noodles with the peanut sauce right before serving so the sauce doesn’t get absorbed by the noodles. If I put this meal in my children’s lunchboxes, I usually put the sauce in a separate, small container so they can mix it with the noodles at lunchtime.
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Fantastic Vegan Sloppy Joes Recipe

Ingredients:
  • 1 pkg. extra firm tofu
  • 1 can kidney beans
  • 1 onion, chopped
  • 2 carrots, diced
  • 3-4 mushrooms (more or less if desired), diced
  • 1/2 cup peas- 125 mL
  • 1 green pepper, chopped
  • 2 cloves garlic, minced
  • 2 tablespoon nutritional yeast
  • 2 tablespoon tamari
  • 2 teaspoon oregano
  • 1 1/2 tablespoon vegan Dijon mustard
  • 1 tablespoon blackstrap molasses
  • 1 tablespoon vegan red wine vinegar
  • 2 cups crushed tomatoes – 500 mL
  • 2 tablespoon lemon juice
  • hot sauce or chili to taste
  • vegan buns- Portuguese or whole wheat
  • kaisers work really well
Directions:

Crumble tofu into small pieces, fry in a decent sized frying pan (should be a couple of inches thick) with a bit of olive oil or non stick cooking spray. Add nutritional yeast, garlic, and vegetables (not the tomatoes). Saute about 10 minutes, being careful not to burn- it’s ok if the tofu browns a bit.
Add tamari, mustard, molasses, vinegar, tomatoes, hot sauce, lemon juice and oregano. Simmer a few minutes until heated through. You might want to add a bit of water or vegetable stock if it gets very thick.
Serve on open faced buns- its great if the buns have been toasted in a toaster oven or the oven a bit first.
This recipe was inspired by ‘Sloppy Steves’ on this website, and most of the seasonings come from it! (This is just my personal modification).
Great source of iron and protein, plus lots of other great nutrients!
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Franks in Blankets Recipe

Ingredients:
  • a packet of your favorite tofu hot dogs
  • vegan puff pastry dough
Directions:

In a skillet, cook the dogs till they brown and blister, while the dough sits out defrosting.
Wrap the dogs in a square and roll them up like a cigar. Then cut into smaller pieces to desired appetizer size.
In an oven preheated to 375-400 degrees F, bake the rolled dogs for about 25min. or until they are fluffy and golden brown.
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Peanutbutter and Apple Sun with Turbinado Recipe

Ingredients:
  • peanutbutter
  • apple (organic)
  • turbinado
Directions:

Take an apple and cut it in half vertically. Lay flat and continue cutting into finger width slices. After apple is completly cut lay pieces around the outer edge of the plate all facing the same direction. They should resemble rays of sunshine. Then scoop the peanutbutter in the middle of the plate to fill the center. Sprinkle with turbinado sugar. This tastes great, looks pleasing to the eye, and can cheer up a glum fa
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Yummy Mac and Cheese Recipe

Ingredients:
  • 1 or 2 slices of soy cheese (either mozzarella or american, but I think the mozzarella tastes a lot better.)
  • a large box of a good vegetable or fake chicken broth (Imagine Foods makes a great one!)
  • elbow macaroni
  • pam
Directions:

Spray a little pam in a pot. Place the noodles in the pot and put in enough broth so that the noodles ARE not totally submerged. You want to boil the noodles in the broth and keep it boiling stirring in the slices of cheese ( you can break them up.) add more broth and more cheese and basically cook it until the noodles are done, there is no more broth and it is cheesy enough. The broth and the cheese form a sauce, that is really tasty, and sort of thick. This recipe is nice because it doesn’t involve a lot of ingredients. Just make sure you watch the pot!
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Baby Food Recipe

Ingredients:
  • 3oz red lentils, washed
  • 2 medium leeks, white part, chopped
  • 2 sticks celery, finely chopped
  • 2 medium carrots, finely chopped
  • 1 large sweet potato or yam, chopped
  • 1 tablespoon tomato puree
  • 2oz unsalted non-hydrogenated vegan margarine or Earth Balance Natural Buttery Spread (trans fat free)
  • 1 bay leaf
  • 1 pint unsalted vegetable stock or plain water
Directions:

Melt the margarine in a large non-stick frying pan. Add the chopped leeks and saute for 5 mins until tender. Add the finely chopped carrots and celery and saute for 5 mins.
Stir in the lentils and chopped sweet potato. Add the stock or water, tomato puree and bay leaf. Simmer for 15-20 mins until all the vegetables are tender and the mixture is not too wet. (If it gets too dry, add a little more water during cooking.)
Once cooked, retrieve the bay leaf.
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Falafel Nuggets Recipe

Ingredients:
  • 1 cup falafel mix (I buy mine in bulk at either Whole Foods or Wild Oats)
  • 3/4 cup hot water
Directions:

Mix the falafel mix with the hot water and let sit for 15 minutes. After 15 min, heat some canola or olive oil in a skillet and shape the falafel into small, nugget sized patties. Fry on each side until golden brown. Serve with your favorite sauce. My 2-1/2 year old LOVES these, as do my husband & I.
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Fruit Mush (mush, topping, smoothie, sorbet) Recipe

Ingredients:
  • 2 pints of raspberries
  • 1 can of pineapple chunks
  • 1 pint blueberries
  • 2 bananas
  • 1 cup of strawberries
  • 1/2 cup of vegan sugar (more or less to taste)
  • any other fruit to taste
Directions:

Cut strawberries into quarters. Put raspberries, blueberries, strawberries, and vegan sugar in bowl, mix carefully. Put bowl in fridge for 30 minutes. Remove bowl, mash fruit into sauce. Leave chunks if desired. Slice bananas, add. Add pineapples. Mix together. Eat by itself, or over ice cream, bananas, pancakes, cakes, just about anything.
Variation 1: add one half part orange juice, one half part fruit mush in blender, blend for smoothie.
variation 2: add corn syrup (1:4 corn syrup: smoothie) to smoothie and freeze for sorbet
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Miso Noodle Soup Recipe

Ingredients:
  • 2-3 tablespoons unrefined sesame oil (not toasted, or use canola oil if you don’t have)
  • 3-4 medium carrots, sliced 1/2 inch or so
  • 1 small sweet potato if you have, cubed
  • 1 heaping tablespoon nutritional yeast
  • 3-4 thick slices ginger
  • 1 piece kombu
  • 6 cups water
  • 1/2 cup or so frozen peas
  • 1/2 cup or so frozen broccoli florets or green beans cut into small pieces, if you have
  • 1 block regular firm tofu (or soft), cut into cubes
  • 3-4 tablespoon miso (I use a combination of red and golden)
  • 1/2 to 1 teaspoon toasted sesame oil (to taste)
  • 1-2 tablespoon tamari, to taste
  • 10 shredded baby spinach leaves
Directions:

Bland Alert: My children (ages 5 and 3) love this soup and have been eating it for years. My husband is less of a fan, probably because it is not that exciting.
At the time you begin to prepare the soup, bring a separate medium sized pot of salted water to boiling and cook about 8 ounces udon or soba noodles. When the noodles are done, drain and rinse with cold water until the soup is ready.
In a 4 to 5 quart soup pot, heat the oil and saute the carrots and sweet potatoes if using. I usually let them cook and soften for about five minutes. Sprinkle on the nutritional yeast and add the ginger. Let it cook for another minute or so, then add the water and kombu. Bring to a boil over high heat, then turn the heat to medium and simmer for a good ten minutes, until the carrots are soft.
Add the broccoli (if using) and a few minutes later add the peas. You might need to raise the heat after adding the vegetables to return the soup to a simmer. After the vegetables simmer for a couple of minutes, add the tofu and let the soup return to a simmer for another minute or two.
Put the miso in a cup and stir in a couple of spoonfuls of soup broth to the miso until it is liquidy and not lumpy. Turn off the heat and mix the miso into the soup to taste (I usually use a lot). Add the tamari and a couple of drops of sesame oil (it quickly overpowers everything so I usually just put in a couple of drops).
To serve, first put the noodles in a shallow bowl, then put a couple of pieces of shredded spinach on top. Ladle the soup over the noodles. Pick out the kombu and ginger and discard.
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