Traditional Greek Salad
½ a head romaine lettuce
1 cucumber, diced
2 tomatoes,
diced
5 scallion, diced
½ green pepper, diced
1 cup soy
feta cheese
Dressing
2 tablespoons
lime or lemon juice
1 clove garlic, finely chopped
1/8
teaspoon pepper
¼ teaspoon Sea salt
½ teaspoon oregano
1/3 cup olive oil
Wash and cut vegetables. Tear lettuce and
place in a large salad bowl. Add cucumbers, tomatoes, scallions,
green peppers, and feta cheese. Mix dressing ingredients
together and slowly add olive oil. Sprinkle dressing on top of
salad.
SALAD
1
med. Red-leaf lettuce
1 med. Romaine lettuce
2 med.
Zucchini, thinly sliced
¾ cup radishes, sliced2-3 green
onions, sliced
Dressing
¼ cup flax seed oil
2 tbs. sea salt
Crushed Garlic clove
(to taste)
Pinch of dried tarragon leaves
Fresh Spinach salad
1
head spinach
2 stalks celery, chopped
½ cup cauliflower
cut in small pieces
6 radishes, chopped
2 shallots.
Chopped
2 red peppers, chopped
½ cup chopped basil
4
tablespoon pine nuts
Combine the spinach, celery,
cauliflower, radishes, shallots, red peppers, basil, and pine
nuts in a large bowl. Toss thoroughly. Top with Essential
dressing.
Super Fiesta salad
2 tomatoes, sliced
1 cucumber, peeled and sliced
1 each
red, green & yellow peppers, chopped
1 can diced green
chilies
¼ fresh cilantro, chopped
3 tablespoon salsa
2
tablespoon lemon juice
½ tablespoon garlic, minced
¼
teaspoon sea salt
¼ teaspoon ground cumin
Combine all
ingredients and chill for one hour. Serve on a bed of lettuce or
with tortilla chips. Serve 6, preparation time: 15 mins.
Broccoli salad
1 head
broccoli, cut in pieces
1 large red onion, chopped
1 cup
diced celery
4 chopped scallion
1/3 cup Flax Oil dressing
or Parsley dressing
Mix all ingredients and chill for one
hour.
Avocado & Tomato Salad
2 avocados
1 small Eggplant, diced
2 green chili peppers,
seeded
¾ Tbs. curry powder
1 Tbs. lemon juice
salt and
seasoning to taste
2 or 3 tomatoes, thickly sliced
Sprout Salad with Avocado Dressing
8-10 leaves of organic leaf or romaine lettuce, washed and torn
2-3 cups mung bean sprouts
1-2 cups of your favorite sprouts
( broccoli, buckwheat, clover, and lentil)
1 cucumber, peeled
and sliced
1 tomato, cut into small wedges
1 carrot,
peeled and grated
1 cup garbanzos, sprouted or canned
Arrange ingredient in a bowl and chill until ready to serve.
Serve with avocado dressing.
Avocado Dressing
One small avocado
1 Tbs. olive
oil
2 Tbs. tofu
In a blender, blend all ingredients.
Tomato Salad
2
medium tomatoes
¼ tsp. fresh ground pepper
2 Tbs.
dressing
Cut tomatoes into bite size, arrange them in a bowl,
Pour the dressing over the tomatoes.
Dressing
1 tsp. lemon juice
1 tsp. olive oil
1tsp. garlic powder
pepper to taste
Italian herbs to taste
Sea salt to taste
Cabbage Patch Salad
2 cups
red cabbage, thinly sliced
2 cups green cabbage, thinly
sliced
1 carrot grated
1of each red, green, orange, and
yellow peppers, slivered
4 Tbs. scallion, chopped
4 Tbs.
parsley, minced
¼ cup lemon juice
3 Tbs. water
1 Tbs.
oil (extra virgin olive oil, flax seed, or Udo’s choice )
1-2
tsp. dried red chili pepper
dash of Bragg’s Liquid Aminos
Combine all ingredients, toss thoroughly, cover &
refrigerate at least a half hour
before serving.
Avocado Sunburst Salad
4
sprouted whole wheat tortillas
½ package tofu
1½ Tbs.
chili sauce
1 avocado seeded and diced
1 pink grapefruit,
sectioned and peeled
1/8 cup toasted almond, chopped
1
package Organic salad mix
Place tortillas over the top of
a medium size bowl and bake at the oven at 350 degrees F for 10
minutes. Remove the tortillas and cool. Combine tofu and chili
sauce in a medium bowl. Cover and chill for 20 minutes. Stir in
avocado, grapefruit, and almonds. Arrange greens in tortilla
cups and spoon salad on top and serve.
Rainbow Salad
Grated beets
Grated
Jicama
Grated carrots
Grated squash (e.g. butternut,
yellow zucchini)
Grated Red cabbage
Red, yellow, orange
bell peppers
Sprouts
Fresh green peas from pod
Cucumbers
In a large salad bowl, add fresh, clean, dry
green (baby greens, spinach, lettuce, etc.). Arrange the
ingredient from deepest dark to the lightest. Top with a
dressing of lemon juice and desire oil and a sprinkle of sesame
seed.
Cucumber Salad
2 cups cucumbers, chopped
2 cups parsley, chopped
1/3 cup
finely chopped peppermint
1 Tbs. lemon juice
1 Tbs. Olive
oil or Flax seed oil
Combine the cucumbers, parsley mint
lemon juice, oil in small bowl. Toss together. Chill fore
several hours or overnight. Toss before serving.
Dressings
Minty Cinnamon Dressing
½ cup olive oil
5 Tbs. carrot juice
1/3 lemon juice
½ tsp. cinnamon
1 tsp. orange ginger pepper blend (Spice
Hunter)
1/8 tsp. paprika
1 Tbs. fresh mint
Blend
all ingredients except mint in a food blender or processor.
Blend until smooth. Stir in mint.
Flax oil dressing
30% flax seed oil
30%
Bragg liquid Aminos
40% water
Liquid lecitin to thicken
and emulsify
Season as desire
Shake and poor. Can be
used as dressing for salad or steamed veggies.
Soy Cucumber Dressing
2 –
3 tsp. carrot juice
½ small onion
½ red bell pepper
1 lg. cucumber
1 cup soy milk
1 tsp. dried basil ( or 2
tsp. fresh basil)
1 Tbs. Bragg’s liquid Aminos
Blend all
ingredients in blender until smooth
SOUPS
Cuban Black bean Soup
1 cup
dried black beans, organic
1 large carrot, peeled and chopped
1 med. Yellow onion, diced
2 stalks celery, sliced
1 small
sweet potato, peeled and cubed
1 clove garlic, minced
1
Tbs. cumin
½ tsp. oregano
1 2/3 cup canned diced tomatoes
½ tsp. sea salt or more to taste
½ tsp. crushed chilies
1
bunch collard greens, washed and chopped
Sort and wash
beans and place in a cast iron Dutch oven . Soak beans overnight
, or “quicksoak” by covering bean with an inch of water,
bringing to a boil, and turning off heat for one hour. (You may
need to season your Dutch oven again after soaking beans.) Drain
off the soaking water, cover with fresh water by one inch, and
bring to a boil. Reduce the heat to a simmer and add the carrot,
onions, and celery. Cover the pot and cook until the beans are
almost tender, about 30 minutes, adding more water if necessary.
Add sweet potato, garlic, cumin, oregano, tomatoes, salt,
and crushed chilies. Simmer about 10 minutes, until the
sweet potato is tender. Add chopped collards and cook for about
5 minutes, just until they are soft and dark green. Taste
and adjust seasonings and serve with cornbread or brown rice.
This soup freezes well too.
ASPARA ZINCADO SOUP
12 Stalks medium asparagus
(or 17 thin stalks)
5 – 6 large tomatoes
1 cup fresh
parsley
3 – 5 Sun-dried tomatoes (bottled in olive)
1 red
bell pepper
1 avocado
¼ cup dried onion
4 clove fresh
garlic
Bragg liquid Aminos to taste
1 -2 tsp. Spice
Hunter’s Herbes de Provence
2 tsp. Spice Hunter’s Delicious
Dill
2 lemons or limes, cut in thin slices
Blend the
asparagus and red tomatoes, parley, dried tomatoes, red bell
pepper, onion, garlic, and spices in a food processor. Blend in
the avocado until soup is smooth and creamy. Warm in an electric
skillet and garnish with lemon or lime slices. Season with
Bragg’s to taste.
YUMMY
BROCCOLI SOUP
2 cups vegetable stock or water
3
– 4 cups broccoli, chopped
2 red or yellow onions, chopped
1 red bell pepper, chopped
1 -2 stalks of celery, cut in
large pieces
1 avocado
Bragg’s Liquid Aminos or salt to
taste
Cumin and ginger to taste
Warm 2 cups of water
or stock in an electric skillet. Keep the temperature at or
below 118 degrees (finger test). Add the chopped broccoli and
warm for 5 minutes. Puree the warmed broccoli, onion, bell
pepper, celery, and avocado. Thin with additional water if
necessary to achieve the desired consistency. To add a crunch,
save the broccoli stalks and peel off outer skin; put them in
a food processor until they are small chunks. Add to the
soup just before serving. Serve warm. Add Bragg’s liquid aminos,
cumin, and ginger and any other spices you like.
GAZPACHO
4 cups fresh
tomato juice
½ cup cucumber, chopped
¼ cup celery, finely
chopped
¼ cup green bell pepper, chopped
1 Tbs.olive oil
1 tsp. basil
½ tsp. garlic, minced
½ tsp. pepper
Combine ingredients. Cover and chill overnight.
GREEN RAW SOUP
1 – 2
cucumbers, peeled and seeded
1 jalapeno pepper, seeded
1
carrot, finely diced
½ yellow onion, diced
1 Tbs. fresh
cilantro
1 Tbs. fresh parsley
juice of ½ lemon
1- 2
cups light vegetable stock or water
3 cloves roasted garlic
Puree all ingredients, except onions and carrots, in a food
processor. Add more or less water to desired consistency.
To garnish add onions and raw carrot bits.
CELERY SOUP
4- 5 stalks
celery
3 cups pure water
2 Tbs. yeast-free instant
vegetable broth
Cook celery until tender. Add water and
broth mix and pour into blender. Blend 15-20 seconds.
Reheat and serve. Use Bragg’s liquid Aminos, flax seed oil, and
cayenne pepper, to taste.
VEGETABLE MINESTRONE SOUP
1 small cabbage
1
onion
1 red bell pepper
1 zucchini
1 yellow summer
squash
2 carrots
2 celery
Cut vegetables. In soup
pot , cover carrots and celery with water. Cook gently
just until they begin to soften. Add remaining ingredients.
Be careful not to over cook. Serve hot with Bragg’s liquid
Aminos, flax seed, flax seed oil, and cayenne pepper to taste.
BUTTERNUT AND CELERY SOUP
3 celery stalks cut in big chunks
2 butternut squash
1
onion, peeled and chopped in big chunks
1 onion, peeled and
sliced into thin rings for garnish
2 Tbs. olive oil or UDO’s
oil
3-4 cups veggie stock
cinnamon and nutmeg or salt and
pepper to taste
Cut squash in half & remove seeds.
Lightly oil the cut side of the vegetables. On an oiled sheet,
place squash cut side down and celery chunks and roast in a 400
degree oven until tender and slightly browned or for about 45
minutes. Scoop out soft squash from skins. Puree the roasted
vegetables in a food processor or blender with some stock.
For a smoother texture, pass soup through a strainer into a
clean pan. Add the remaining stock & season to taste. Keep warm.
For the onion ring garnish, fry the onion in oil until brown and
somewhat crisp or for about 10 minutes. Top soup & serve.
BUTTERNUT AND CELERY SOUP
3 celery stalks cut in big chunks
2 butternut squash
1
onion, peeled and chopped in big chunks
1 onion, peeled and
sliced into thin rings for garnish
2 Tbs. olive oil or UDO’s
oil
3-4 cups veggie stock
cinnamon and nutmeg or salt and
pepper to taste
Cut squash in half & remove seeds.
Lightly oil the cut side of the vegetables. On an oiled sheet,
place squash cut side down and celery chunks and roast in a 400
degree oven until tender and slightly browned or for about 45
minutes. Scoop out soft squash from skins. Puree the roasted
vegetables in a food processor or blender with some stock.
For a smoother texture, pass soup through a strainer into a
clean pan. Add the remaining stock & season to taste. Keep
warm. For the onion ring garnish, fry the onion in oil until
brown and somewhat crisp or for about 10 minutes. Top soup &
serve.
VEGETABLE BORCHT
6 cups veggie broth
1 cup each carrots, shredded
1 cup
onions, thinly sliced
1 cup beets, roughly chopped
1 red
pepper, shredded
1 ½ cups cabbage, shredded
vegetable salt
to salt to taste pepper to taste
In a large saucepan combine broth, carrots,
beets, and onion. Gently cook until tender. Add red pepper and
cabbage. Add salt and pepper to taste and cook for cook for
about 5 minutes more. For a richer flavor, cool completely
before serving time and reheat and serve.
ENTREES
TUSCANY TOFU MEATBALLS
1-2 cups sprouted wheat tortilla crumbs
1 cup cooked brown
and wild rice, 50/50
1 med. Red onion, finely chopped
2
cloves garlic, minced
2 stalks celery with leaves, finely
chopped
2 lbs. firm tofu ( NigarI ), crumbled
1 cup
vegetable stock (pacific Foods of Oregon brand)
¼ whole
rolled oats
2 cups fresh basil, finely chopped
2 cups
parsley
¼ tsp. black pepper, freshly ground
2 tsp. “Zip”
or pinch of cayenne pepper
1 Tbs. olive oil
3 Ts. Bragg’s
liquid Aminos
Spice Hunter’s Herbes de Provence to taste
(about 1 tsp.) Take 8-10 sprouted wheat tortillas and leave them
out to dry on a counter or quick-dry them in a low-heat oven.
Break into small pieces and blend in a food processor until they
are finely ground into crumbs. Set aside in a bowl. Steam-fry
the celery, onion, and garlic in an electric skillet. Cook until
softened, about 6 minutes. Transfer to a large bowl. Blend tofu,
vegetable stock, oats, liquid Aminos, until smooth. Add basil,
parsley, black pepper, and “zip,” and pulse until well blended.
Add to the onion mixture. Add the cooked wild rice and the
tortilla crumbs to the onion mixture. Mix well. Mixture
should be slightly sticky but form into balls easily. If mixture
is too wet, you may need to add more tortilla crumbs. Preheat
oven to 400 degrees. Light oil a cookie sheet or baking
dish. Shape mixture into balls. Roll each into the remaining
tortilla crumbs to coat. Bake 20-30 minutes or until lightly
browned. Serve with roasted pepper macadamia sauce to dip the
balls in.
RED PEPPER MACADAMIA
SAUCE
4-5 big pieces of roasted red pepper
1
lb. macadamia nuts (raw)
6 cloves roasted garlic
3 large
fresh basil leaves
salt and pepper to taste
½ to 1 cup
olive oil
Process all ingredients, except olive oil,
in a food processor until creamy. Slowly add olive oil
until well emulsified. This sauce that can be made thick for
dipping grilled tofu slices or the Tuscany Tofu meatballs, or it
can be thinned for use as a salad dressing.
STUFFED VEGETABLES
8 cabbage
leaves
2 stalks celery
1 cup French-style green beans
½
cup bean sprouts
½ green bell pepper
1 tsp. parsley
3
tsp. dehydrated onion flakes moistened with tomato juice or
veggie broth 2 cups vegetable broth Scald cabbage leaves with
boiling water & leaves covered in pot for one-half hour. Finely
chop vegetables & add parley. Mix. Spoon vegetables
mixture onto each cabbage leaf. Roll tight & tuck in ends. Use
toothpick to fasten. Simmer in vegetable broth for 1 hour.
Season with flax seed oil, Bragg’s liquid Aminos, & cayenne
pepper.
KALE & GARLIC SAUCE
1 lb. dried pinto beans
1 cup green onions, chopped
2 cups
yellow onion, chopped
½ tsp. garlic, minced
¼ tsp. oregano
¼ tsp. garlic powder
¾ tsp. black pepper
½ tsp. Celtic sea
salt
¼ tsp. red cayenne pepper
1 oz. Bragg’s liquid Aminos
6 cups cooked brown rice
6 oz. tomato paste
¼ tsp. thyme
1 tsp. celery flakes
Wash beans. Soak 12 hours, drain
water. Fill large pot with beans, add water about ½ “ above
beans. Add remaining ingredients. Cover. Cook over low heat for
2 ½ hours. Serve over cooked
brown rice.
STUFFED SQUASH
2 Small Acorn
Squash, halved and seeded
½ cup carrot, diced
½ cup red
bell pepper, diced
½ cup zucchini, thickly sliced
½ cup
onion, diced
½ tsp. minced garlic
non-stick vegetable
spray
Preheat the oven to 350 degrees. Use cooking spray
to coat large baking dish. Place acorn squash halves in pan with
½ cup of water and steam for 10 to 15 minutes. Lightly steam-fry
remaining ingredients for a few minutes. Stir frequently. Spoon
vegetables into squash halves and bake until squash is tender or
for 20-25 minutes.
CHILI TOFU
PITAS
1pkg. tortilla or pita bread
1 small can
green chilies, chopped
3 cloves garlic, minced
1 pkg.
extra firm Tofu
1 tsp. Mexican Seasoning (Spice Hunter)
2
tsp. dried onion, or ¼ cup minced fresh onion
¼ cup soy
parmesan cheese substitute
1 Tbs. fresh cilantro
½ tsp.
salt
1 jar or can enchilada sauce
3-4 Sun-dried tomatoes
for garnish
Avocado slices for garnish
Cut the pita
bread into eight triangular pieces, like a pie. Mince the garlic
in a food processor. Add the other ingredients, except the Tofu,
and process until finely chopped. Grate the Tofu into the mix by
first placing the grater attachment on the processor. Process
until mixed
(a few seconds). Open each pita triangle up so
you can put the filling in. Spoon the filling into the pita
triangles and place into pie pan. Add enchilada sauce inside
over the filling mixture and over each pita on the outside as
well. Bake at 350 degrees for 10-15 minutes. Cut the avocado
slices and sun-dried tomatoes to put on top for a garnish just
before serving warm.
CURRIED
VEGGIE CREPES
1 cup Almond milk
3 Tbs.
unsweetened coconut milk
1 ½ tsp. eggs substitute or 1 ½ Tbs.
Agar Agar flake (seaweed gel,
found in your health food
store)
1/3 cup water
1 tbs. olive oil
½ tsp. Tumeric
¼ tsp. Curry powder
Dash of cinnamon
1 cup all-purpose
flour ( or spelt, millet, or whole wheat flour)
½ tsp. salt
(optional)
In a bowl, whisk together the almond milk,
coconut milk, egg substitute or Agar flakes, water, oil,
turmeric, curry, and cinnamon. Whisk in the flour and salt until
there are no lumps left in batter. If using agar, you must a
food processor and process until smooth. Use saran wrap to
wrap over the bowl and refrigerate for at least a half an hour
or up to one day. Heat a small non-stick crepe pan or skillet
over medium-low heat. Gently stir batter to blend again. Once
the pan is hot, drop 2 Tbs. of crepe batter into the skillet.
Swirl the pan to coat the bottom evenly the batter. If the
batter does not swirl easily you must add a little water to thin
it down a bit. Cook for about a minute or two longer or until
the bottom appear slightly browned and the crepe slides easily
in the pan. Move the crepe onto a plate or plate or paper towel.
Once made, these may be refrigerated or frozen for later use.
CURRIED VEGGIE CREPES FILLING
10-12 Thin asparagus stalks, cut in 3-in. segments
½ cup snow
peas
1 yellow onion, thinly sliced
4 cloves minced garlic
2 med. Orange or yellow bell pepper
2 red bell peppers
¼
cup olive oil
1 Tbs. fresh grated ginger
½ to 1 tsp.
ground mustard seed
1 ½ tsp. ground cumin
½ tsp. cinnamon
1 Tbs. curry powder
½ cup pine nuts
1 tsp. Salt or Bragg’s
liquid Aminos to taste
1/3 cup coconut milk (unsweetened)
Removed the seeds and ribs from all the bell peppers. Cut
into matchsticks. Heat the olive oil in a large skillet or
electric fry pan over medium high heat. Add the asparagus
and snow peas. Cook. Stir constantly, until they barely begin to
brighten and soften. Reduce heat to medium and add the onions
and garlic. Cook until onions soften. Add bell peppers and
steam-fry with a
little water just until peppers begin to
soften Add ginger, mustard seed, cumin, cinnamon, curry powder
and a little more olive oil. Continue to stir and cook.
Add the pine nuts, salt, and coconut milk, and cook until
desired softness. Serve warm with the Autumn Curry crepes.
Can also be served over rice or any other cooked grain you
prefer.
PEPPER TOFU PACKETS
1 pkg. firm or extra fresh Tofu
3 scallions
¼ Red bell
pepper
¼ cup chopped fresh coriander
1 tsp. sesame seeds
1 cup bragg’s liquid aminos
Soak sesame seeds overnight.
Drain Tofu. Cut in half on the diagonal to form two triangles.
Cut a pocket in each triangle. Finely chop the scallion, pepper,
and coriander. Add sesame seeds. Stuff half the mixture into
each piece of Tofu. Pour liquid Aminos over tofu pockets and
marinate in refrigerator for 10 minutes before serving.
ZUCCHINI TOFU PATTIE
1
carton Tofu, drained
3 Tbs. Onion, chopped
½ Tbs.
Vegetable Broth Mix
1 cup zucchini, grated
egg substitute
equal to 2 eggs
3/8 tsp. salt
Slice and steam tofu for 5-10minutes. Chop &
drain well. Steam-fry onions. Add vegetable broth mix &
zucchini. Stir well. Add salt, tofu, & egg substitute and
combine all ingredients. Make into patties. Place on sprayed
baking sheets & flatten slightly. Lightly bake at 360 degrees.
When bottoms are barely brown, flip patties. Finish baking, but
make sure not to over bake.
SIMPLE VEGGIE STEAM-FRY
1-2 tsp. fresh grated
ginger 9hand grated0
2-3 cloves garlic, crushed
½ cup
yellow squash
½ cup cauliflower, slice
½ Red peppers,
strips
½ broccoli (cut small)
½ cup onion slices
1 cup
pea pods
(other veggies as desired, cut julienne)
1 cup
fried tofu (or use marinated tofu from health food store)
¼
tsp. salt
Heat up electric fry pan. With a small amount
of water, steam-fry the garlic and ginger for a couple of
minutes. Pour in vegetables and Tofu. Steam-fry until
vegetables turn very bright and begin to slightly soften.
Pour the steam-fry sauce mixture over the top and steam for a
couple more minutes. Serve warm.
STEAM-FRY SAUCE
1/3 water or
veggie stock
1 tsp. Stir –Fry ginger Spice
Juice of half a
lemon or lime
Bragg’s liquid Aminos to taste
BEAM SPROUT CASSEROLE
1 cup
baby lima beans, sprouted
1 cup mung bean sprouts
3 cups
chopped leeks
1 cup pinto beans, sprouted
1 large red or
green pepper, finely chopped
1 large onion, chopped
1
clove garlic, finely chopped
3 Tbs. Bragg liquid Aminos
Freshly ground pepper to taste
Steam-fry the garlic and onions. Add leeks,
Bragg’s liquid Aminos, and pepper. Simmer for 15 minutes. Add
chopped pepper and simmer for 5 more minutes. In casserole dish,
pour over beans. Stir gently. Bake at 350 degrees for
15minutes.
ITALIAN ZUCCHINI
8 – 10 med. Zucchini, sliced
2/3 cup onion, chopped
1 ½
cups tomatoes
2 cloves garlic, minced
1 tsp. salt
1/8
tsp. pepper
3 Tbs. Olive Oil
Steam-fry sliced
zucchini, onion, and garlic in a sauce pan over low heat for 10
minutes. Stir mixture occasionally. Remove from heat and sieve
in tomatoes with pepper. Blend thoroughly but lightly. Place
mixture into a casserole dish. Cover and simmer 30 mins. Add
olive oil just before serving.
CABBAGE ROLLS
1 med. Head of cabbage
1 clove
garlic
1 bay leaf
1 pkg. drained Fresh Tofu (break in fine
pieces)
1 cup onion, finely chopped
1/8 tsp. black pepper
1 tsp. Bragg’s liquid aminos
½ tsp. Real Salt or Vegetized
salt
3 cups vegetable broth
½ vegetable broth mix
Grease a shallow casserole dish with a tight-fitting lid. Remove
wilted outer leaves from cabbage. Rinse and cut in half through
core. Remove eight large leaves. Shred remaining cabbage, enough
to yield 2 cups, and place in casserole dish. Add garlic clove
and bay leaf. Set casserole aside. In a large pan, pour boiling
water to 1 inch level. Add the eight leaves of cabbage and salt.
Cover and simmer for 2 – 3 minutes, steam-fry chopped Tofu,
onion, pepper, and Liquid aminos. Place 1/4 cup of mixture into
the center of the eight cabbage leaves. Roll each leave, tucking
ends in. Use wooden picks to secure and place on shredded
cabbage in casserole dish. Stir vegetable broth mix into cold
vegetable broth. Pour this mixture over cabbage rolls along with
a few grains of pepper. Cover and simmer on low heat for 30
minutes. Remove bay leaf and wooden picks and serve.
FALAFEL FRITTERS
¼ cup fresh
Cilantro, coarsely chopped
¼ cup fresh Parsley, coarsely
chopped
8 oz. (1 cup) Beans, soaked overnight (drain well and
cook in boiling water for about 10 minutes
or you could use
black-eyed beans, cranberry beans, or lima beans.)
1 ½ cups
canned Chickpeas, rinsed and drained (15 oz. can)
1 clove
Garlic, minced
1 tsp. Salt
1 tsp. Cumin
1 Red Hot Chili
Pepper, seeds and ribs removed, minced
¼ cup Red Onion,
chopped
1 tsp. Turmeric
1 Tbs. fresh Lime Juice
3 Tbs.
Flour (spelt, millet, whole wheat)
2 heads Butter Lettuce or
Savoy Cabbage, leaves separated, tear big ones in half
6
cherry Tomatoes, quartered; or 1 small tomato finely chopped
Tahini Tofu Sauce (see recipe below)
1 Tbs. toasted or raw
Sesame Seeds
In the food processor bowl, process the
cilantro and parsley until fine. Add the next nine ingredients.
Pulse until the mixture forms a very thick, fairly smooth paste
(you will need to scrape the sides down and process a few
times.) Add the flour and pulse to combine. Place this mixture
in a bowl and set aside. This mixture can be made a day ahead
and refrigerated in an airtight container. Drop falafel
mixture 1 Tbs. at a time on a non-stick cookie sheet. Bake at
350 degrees for 10-12 minutes. This can be brushed with olive
oil and baked until golden brown if preferred. Each
fritter should be served warm on a piece of lettuce or cabbage
cup. Use the remaining onions, tomatoes, Tahini Tofu Sauce, and
a sprinkling of sesame seeds to garnish. Wrap the cabbage around
the fritter and eat like a finger food hors d'oeuvre.
TOMATO OKRA CREOLE
4 cups
sliced Okra
1/3 cup chopped Green Pepper
1 cup chopped
Onion
2 cups chopped Tomatoes
1/8 tsp. Curry Powder½ tsp.
Salt
1/8 tsp. Black Pepper
1 tsp. powdered Lecithin
1/8
tsp. Thyme
Wash okra, cut off ends, and slice. Set aside.
Chop green pepper and onion. In a large skillet, steam-fry green
pepper and onion to a transparent stage. Add okra and tomatoes.
Stir in mixture of curry powder, salt, pepper, lecithin, and
thyme. Cover and simmer for 30-40 minutes or until okra becomes
tender.
TOFU ONION STEW
2 med. Onions, sliced
3 cups Water
3 Kale leaves, torn to
bite-size
1 Bay Leaf
1 1/2 cups fresh Green Beans
3
large Onions. Quartered
1 pkg. FRESH Tofu, firmness of choice
Steam-fry the sliced onions in a 3-quart pan with a lid. Add
water, kale, bay leaf. Cover and simmer until kale begins to
soften. Remove bay leaf. Add in quartered onions and green
beans. Continue to simmer until beans are tender. Drain and
slice tofu and warm in pan or steam separately in steamer.
Season if desired. Place tofu on top of stew and serve.
SPINACH LASAGNA
1-2 cans
tomato sauce (6 oz.)
1 pkg. "no boil" spelt lasagna noodles
1 package fresh spinach
2 cups soy burgers (crumpled,
precooked)
2 cups soy cheese (shredded)
Pour tomato
sauce into a glass container. In a large skillet, sauté spinach
for 5 minutes. Add spices for flavoring. Remove spinach and set
aside. Spread a layer of tomato sauce on the bottom of a
baking pan. Depending on the size of the dish, place 2 or 3
lasagna noodles on top of the tomato sauce. Spread another
layer of tomato sauce over the noodles. Place spinach,
crumbled soy burgers, and soy cheese on top of the layer of
tomato sauce. Add more lasagna noodles on top of mixture.
Repeat this procedure until all of the ingredients have been
used. Place the baking pan in the oven and bake for 30 minutes
at 350-400 degrees.
CURRIED
SQUASH
3 cloves Garlic, sliced
2 Serrano or
Thai Chili Peppers, seeded or diced
½ can unsweetened Coconut
or Almond Milk
1 med. Yellow Onion, quartered
2-4
Sun-dried Tomatoes, minced
1 Tbs. fresh Ginger Root, minced
2 tsp. Garam Masala
1 tsp. ground Cumin
½ tsp. Cinnamon
¼ tsp. ground Coriander
1 tsp. Salt
¼ tsp. Turmeric
2
cups Vegetable Stock or Water
1 Tbs. Udo Choice Oil or Olive
Oil
4 cups Butternut Squash, peeled and diced
2 cups fresh
Tomatoes, diced
2 cups Black-eyed Beans or Lentils, cooked
2 cups Spinach or Kale, chopped
1 cup Green Peas
3 Tbs.
Mint, minced
Combine first twelve ingredients and 3 Tbs. of stock or
water in a blender. Puree mixture to a paste while scraping down
the sides of the blender a couple of times. In a large saucepan,
heat oil. Add the spice paste and cook. Stir often for 10
minutes. Add remaining stock, butternut squash, and tomatoes.
Cook over medium heat while stirring often. Cook until squash is
just tender or about 20 minutes. Mix in black-eyed beans,
spinach, and green peas. Continue to cook while stirring often.
Cook until spinach is tender, about 10 more minutes. Remove from
heat. Adjust seasonings to taste. Just before serving stir in
the mint.
HARVEST CASSEROLE
1 each med Green and Red Pepper, cut into 1” strips
2 large
Onions, cut and separated into rings ¾” thick
1 cup sprouted
Barley, partially cooked (save 1 cup water)
1 cup Barley
Water (saved above)
4 Tbs. Vegetable Broth mix
2 med.
Zucchini cut into 1 1/2inch chunks
2 large Tomatoes, peeled
and quartered
3 med. Carrots, cut into chunks3 med. Carrots,
cut into chunks
½ head Cauliflower florets
1 lb. Green
Beans, snapped in half
2 cloves Garlic, crushed
1 tsp.
Paprika
¼ cup Parsley, chopped
1 Tbs. Salt
¼ tsp. Black
Pepper
Steam-fry green peppers and onion. In a casserole dish
combine all ingredients and cover. Bake at 350 degrees for 1
hour. Barley should be tender.
VEGGIE PAD THAI
1 package tofu
3 Tbs. almond
butter
1/3 cup lime juice or lemon juice
1/3 cup Bragg's
Liquid Aminos
1/2 teaspoon red pepper flakes
1 small onion
(chopped)
1 small bunch green onions (chopped)
2 cups of
mixed vegetables (steamed, stir-fried, or microwave) 8 oz.
rice noodles 2 cups bean sprouts
3/4 tsp. garlic powder
1" piece of ginger (minced or powdered ginger)
2 Tbs. sesame
oil
Sliced lemons
Water as needed
Prepare rice noodles. Drain and set aside. Squeeze tofu
until completely dry. Cut tofu in 1/4" to 1/2" squares. Set
aside. Mix almond butter, lime or lemon juice, Bragg's Liquid
Aminos and red pepper flakes. Set aside. Stir-fry garlic
and tofu in 1 tablespoon of sesame oil in a wok, until garlic
and tofu slightly turn brown. Add in remaining oil, ginger, and
onions. Stir-fry for two minutes. Add in vegetables and
almond mixture. Stir-fry
until all vegetables are covered in
almond mixture. Add in noodles and bean sprouts. Stir-fry until
sauce thickens and vegetables and noodles are hot. Use sliced
lemons for garnish.
VEGGIE
ENCHILADA TORTILLAS
4 sprouted whole wheat
tortillas
4 oz. soy Monterey Jack Cheese (shredded)
1/2
cup onion (diced)
1/2 cup green bell peppers (diced)
1/4
cup red bell pepper (diced)
2 tsp. canned green chilies
(chopped)
Place tortilla in microwave with a paper towel cover.
Microwave on high for 15 seconds. If preferred, place in toaster
oven for 2 minutes or warm on a dry fry pan and flip each top to
bottom until all are warmed through. Set aside. In a bowl,
mix cheese, onion, peppers, and chilies. Split the mixture among
the tortillas. Roll tortillas and place seam side down on a
plate. Top the tortilla rolls with cheese. Bake at 350 F for 5
minutes or until cheese melts. Serve hot. Serves: 4, preparation
time: 15 min, cook time: 5 min
