MOUTHWATERING
MORNING MEALS
NUTRITIOUS
NOONTIME NOSHES
ENTICING
EVENING EDIBLES
TEMPTING AND TASTY TREATS
Banana
Flapjacks
¾ cup whole wheat pastry flour
1 teaspoon non-aluminum baking powder
(such as Rumford)
1/3 cup mashed, ripe banana (about 1 small)
½ cup low-fat, nondairy milk
1 teaspoon vanilla extract
1. Place
the flour and baking powder in a separate medium mixing bowl, and stir
them together.
2. Place the banana in a separate medium mixing bowl, and mash it well
using a fork or your hands.
3. Measure out 1/3 cup, set any remaining banana aside, and return the
1/3cup to the bowl. Stir in the milk and vanilla extract.
4. Pour the banana mixture into the dry ingredients, and stir them together
until they are well combined.
5. Mist a large skillet with nonstick cooking spray, and place it over
medium-high heat. When the skillet is hot, spoon in the batter using 2
level tablespoonfuls for each pancake.
6. You will need to cook the pancakes in several batches depending on
the size of your skillet. Cook the pancakes until the bottoms are brown,
adjusting the heat as necessary. Carefully loosen the pancakes, and turn
them over using a metal spatula. Cook the second side briefly, just until
golden.
Non-dairy milk: Soy and rice milks are the most common and can be found in nearly all supermarkets. Some are enriched with calcium, vitamin D or vitamin B-12; others are flavored with vanilla, chocolate, strawberry, or coffee.
Breakfast
Tofu Scramble
1 teaspoon olive oil or canola oil
¼ cup grated carrot
¼ cup chopped scallions
1/8 teaspoon turmeric
½ pound fat-reduced regular tofu (firm),
rinsed, patted dry and crumbled
1 or 2 teaspoons Red Star Vegetarian Support
Formula (T6635+) nutritional yeast flakes
salt or your favorite seasoned salt, to taste
ground black pepper, to taste
1 Tablespoon minced fresh parsley (optional)
1. Heat the
oil in a 9-inch or 10- inch skillet over medium-high. When the oil is
hot, add the carrot, scallions, and turmeric, and sauté the vegetables
for 2 minutes.
2. Add the tofu, yeast flakes, and seasoning, to taste. Mix well, and
continue to cook over medium, stirring constantly, for 5 minutes or until
hot.
3. Stir in the parsley, if using, and mix well. Serve at once.
Nutritional Yeast: This inactive yeast is rich in minerals and vitamins and lends a "cheesy" flavor to soups, pasta dishes, gravy, and vegetables.
Fowl
Play Tempeh Salad
8 ounces tempeh (1/2 pound)
1 cup diced celery, or 1 cup grated carrot
½ cup Low-Fat Egg-Free Mayonnaise
¼ cup sliced scallions (optional)
3 to 4 Tablespoons minced, fresh parsley
¼ teaspoon poultry seasoning,
or ½ to 1 teaspoon curry powder, to taste (optional)
salt and ground black pepper, to taste
1. Steam
the tempeh for 20 minutes. Let it cool until it can be comfortably handled.
Cut the tempeh into ¼- inch cubes, and place it in a medium mixing
bowl.
2. Add the remaining ingredients to the tempeh, and mix them together
gently but thoroughly.
3. Serve the salad at once, or transfer it to a storage container, and
chill it in the refrigerator.
Tempeh: This cultured soy product sometimes includes other grains or beans and has more taste and zing than its tofu cousin. Tempeh works well in stir-fries and can be used as a substitute in nearly any recipe that calls for meat.
Happy
Hen Salad
½ pound fat-reduced regular tofu (firm),
rinsed, patted dry, and mashed well
¼ cup egg & dairy-free mayonnaise
2 Tablespoons minced fresh parsley (optional)
2 teaspoons pickle relish, drained
½ teaspoon onion granules
1/8 teaspoon turmeric
salt and ground black pepper, to taste
1. Place
all ingredients in a medium mixing bowl and stir them together until they
are thoroughly combined.
2. Serve the salad at once, or transfer it to a storage container and
chill in the refrigerator.
Stick-To-Your-Ribs
Chili
2 teaspoons olive oil
1 cup finely chopped onion
½ cup finely chopped celery
2 cloves garlic, minced or pressed
2 ripe, medium tomatoes, peeled, seeded and
coarsely chopped
1 15-ounce can red kidney beans, pinto beans
or black beans (about 1 ½ cups,
rinsed well and drained
1 8-ounce can tomato sauce (1 cup), or 1/3 cup
tomato paste mixed with 2/3 cup water
1 cup water
1/3 cup bulgur (medium ground)
2 Tablespoons tomato paste
1 Tablespoon sweetener of your choice
1 Tablespoon chili powder
½ teaspoon dried oregano leaves
¼ teaspoon ground black pepper
¼ teaspoon ground cumin
1/8 teaspoon ground allspice or cinnamon
pinch of cayenne pepper, to taste
salt, to taste
1. Place
the olive oil in a 4 ½- quart saucepan or Dutch oven, and heat
it over medium-high. When the oil is hot, add the onion, celery and garlic.
Reduce the heat to medium, and cook, stirring occasionally, for 10 to
15 minutes, or until the onion is tender.
2. When the onion is tender, stir in the remaining ingredients except
the salt, and bring the mixture to a boil. Reduce the heat to low, cover
the saucepan with a lid, and simmer the chili for 20 minutes, stirring
occasionally.
3. Season the chili with salt, to taste. Serve hot.
Bulgur Wheat: This quick-cooking form of whole wheat contains beneficial fiber, protein, vitamin E and several important minerals. Often used in Mediterranean dishes, bulgur is best known as the main ingredient in tabbouleh salad.
ENTICING
EVENING EDIBLES
Mushroom,
Walnut, and Rosemary Paté
1 red onion, cut lengthwise into thin crescents
2 teaspoons minced garlic
1 cup sliced cremini mushrooms
1 cup sliced shiitaki mushrooms
½ ounce dried chanterelles, soaked in ½ cup boiling water for 30 minutes
1 cup red wine
1 teaspoon sea salt
2 teaspoons coarsely chopped fresh sage
1 teaspoon coarsely chopped fresh thyme
2 teaspoon coarsely chopped fresh rosemary
1 teaspoon ground nutmeg
½ teaspoon ground pepper
1 Tablespoon nutritional yeast
1 cup walnuts, toasted
1 Tablespoon tamari soy sauce
2 teaspoons balsamic vinegar
2 ½ cups water
2 teaspoons powdered agar agar, or 2 Tablespoons agar agar flakes
1. To prepare
the toasted walnuts, first soak in two cups of warm water for 30 minutes.
Drain. Place nuts on a baking sheet and bake in a 350° oven for 30
minutes, or until dry and light brown. Rotate every 10 minutes. Allow
nuts to cool to room temperature before serving.
2. In a large nonstick skillet or sauté pan, cook the red onion,
garlic, and mushrooms in the red wine, the chanterelle soaking liquid,
and sea salt over medium heat, stirring often, until all the moisture
has evaporated. Add the chanterelles and cook until heated through. Remove
from the heat. Add the sage, thyme, rosemary, nutmeg, pepper, and yeast
and stir well to incorporate. Transfer to a blender. Add the walnuts,
tamari, vinegar, and 1½ cups of the water. Blend until smooth.
3. In a small saucepan, bring the remaining 1cup water to a boil. Whisk
in the agar agar and turn the heat to low. Continue whisking until the
agar agar is thoroughly dissolved, about 5 to 7 minutes. Add to the mushroom
mixture and blend until incorporated.
4. Test the paté to ensure that it sets up by refrigerating 1 tablespoonful
for 10 minutes. If the test paté isn't firm by them, dissolve another
2 tsp agar agar powder or 1 Tbsp agar agar flakes in boiling water and
add to the paté. Spread in an 8 x 5-inch loaf pan or 8-cup mold.
Refrigerate for at least 2 hours. Unmold and cut into slices and serve.
Seitan
& Mushroom Stroganoff
2 Tablespoons cornstarch
3 Tablespoons soy sauce
1 1/3 cups vegetable broth or water
½ teaspoon garlic granules
2 Tablespoons tahini
2 teaspoons canola oil or olive oil
2 cups thinly sliced onion
4 cloves garlic, minced or pressed
4 cups sliced fresh mushrooms
2 cups thinly sliced seitan strips
ground black pepper, to taste
1. For the
gravy, place the cornstarch and soy sauce in a 2-quart saucepan, and stir
them together well to make a thin, smooth paste. Gradually whisk in the
vegetable broth or water and garlic granules. Place the saucepan over
medium-high heat, and cook the gravy, stirring constantly with a wire
whisk, until it thickens and comes to a boil. Remove the saucepan from
the heat, and beat in the tahini using the wire whisk. Cover the saucepan
with a lid, and set it aside.
2. Place the oil in a large skillet, and heat it over medium-high. When
the oil is hot, add the onion and garlic, and sauté for 10 minutes.
3. Add the mushrooms to the onion in the skillet, and cook, stirring often,
for 5 to 7 minutes longer.
4. Stir the seitan strips and the reserved gravy (from step #1) into the
onion and mushrooms in the skillet. Reduce the heat to low, and cook,
stirring often, about 5 to 10 minutes, just until the seitan is heated
through.
5. Season the stroganoff with ground black pepper, to taste. Serve at
once over rice or egg-free wide noodles.
Seitan/wheat meat: Pronounced "say-TAN," this wheat gluten protein product has a wide range of mock meat applications, and works especially well as a stand-in for beef.
Stuffed
Shells
Ricotta-Style Cheese Mixture:
1 pound firm tofu
5 ounces silken tofu
6 Tablespoons non-dairy cream cheese
3 Tablespoons non-dairy Parmesan cheese
1 cup fresh spinach
2 cloves garlic
1 Tablespoon lemon juice
¼ teaspoon salt
1/2 teaspoon salt1 jar tomato sauce
1 package large shell pasta (uncooked)
1. Place
all the ricotta-style cheese ingredients except spinach into a food processor
and blend until smooth. Set aside.
2. Chop the spinach and add to the cheese mixture.
3. Meanwhile, fill a large pot two-thirds full with water. Bring the water
to a rolling boil. Add the pasta, and cook it until it is al denté.
Drain the pasta well.
4. Add one heaping spoonful of cheese mixture into each shell. Put shells
into 9 X 13 pan and cover with the spaghetti sauce.
5. Cook at 350 degrees for 30-40 minutes and serve hot.
Caesar
Salad
1 head Romaine lettuce
1 cup dairy-free croutonsDressing
1/3 cup olive oil
2 cloves garlic
2 Tablespoons non-dairy Parmesan cheese
2 Tablespoons lemon juice
2 teaspoons Dijon mustard
½ teaspoon kelp powder
¼ teaspoon dry sweetener
½ teaspoon salt
½ teaspoon pepper
1. Wash lettuce
and tear into bite size pieces. Set aside.
2. Combine all dressing ingredients into a bowl and mix with hand mixer
until it is smooth and creamy.
3. Immediately before serving, toss lettuce with Caesar salad dressing
and top with croutons.
Chocolate
Chip Cookies
2 ¼ cups flour
1teaspoon baking soda
½ teaspoon salt
½ cup cane sugar or other dry sweetener
¼ cup brown sugar
½ cup margarine
½ cup oil
3 Tablespoons water
1 ½ teaspoons vanilla extract1 cup non-dairy chocolate chips
½ cup walnuts or pecans
1. In a large
bowl, mix the flour, baking soda, and salt. Set aside.
2. In a small bowl, mix together the cane sugar, brown sugar, margarine,
oil, water, and vanilla extract until smooth.
3. Add to the flour mixture in the large bowl and stir to combine.
4. Add the chocolate chips and nuts and stir.
5. Preheat oven to 375 degrees.
6. Drop by the teaspoonful onto an ungreased cookie sheet.
7. Bake for 8-10 minutes
Carrot
Cake
2 cups flour
2 ½ teaspoons baking soda
2 teaspoons baking soda
2 teaspoon cinnamon
1 teaspoon salt
1 cup oil
2 cups sugar
4 ½ teaspoons Egg Replacer
2 Tablespoons water
1 8 ounce can crushed pineapple
2 cups grated carrot
1 1/3 cup flaked sweetened coconut
½ cup chopped walnuts
1. In a large
bowl, combine flour, baking soda, cinnamon, and salt. Set aside.
2. In a separate small bowl, mix egg replacer and water and blend until
frothy.
3. Add to the flour mixture and mix well.
4. Add the pineapple, carrots, coconut, and walnuts and stir to combine.
5. Pour the cake batter into a 9 X 13 pan and bake in a preheated 350-degree
oven for 50-55 minutes.
6. Allow cake to cool and top with cream cheese frosting.
Cream Cheeze Frosting
1 stick soy margarine
6 ounces vegan cream cheeze
3 ½ cups powdered sugar
1 teaspoon vanilla
1. Allow
margarine and cream cheese to come to room temperature and mix them together.
2. Add powerdered sugar and vanilla and mix.
3. Spread on top of the cooled carrot cake.
Chocolate
Peanut Butter Crème Pie
1 pre-made vegan piecrust
1 cup peanut butterFilling
2 boxes silken tofu
12 ounces non-dairy chocolate chips
3 Tablespoons maple syrup
1 teaspoon vanilla extract
1. Place
silken tofu into a food processor and blend until smooth.
2. Melt chocolate chips in a double-boiler.
3. Add melted chocolate chips to tofu and stir to combine.
4. Add maple syrup and vanilla extract and stir until blended.
5. Spread the peanut butter in the bottom of the pie shell.
6. Top with the chocolate tofu mixture.
7. Chill pie until ready to serve.
