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The Vegetarian Eating Plan

"The body is your temple. Keep it pure and clean for the soul to reside in."
B.K.S. Iyengar


Vegetarian Eating Plan
140 Vegetarian Recipes
Vegetarian Recipes Index


The Vegetarian Eating Plan has no rules, only suggestions. Yoga texts recommend all things be done in moderation. Some people find the ayurvedic notion to fill your stomach with 1/2 food, 1/4 drink and leave 1/4 empty for good digestion helpful. Others find that to be a psychological roadblock.

Do not put restrictions on yourself. Do not count calories or fat grams or anything else. As you begin to really listen to your body and practice mindful eating you will choose foods that properly nourish your body. Stop judging your food choices. Ask yourself what you truly wish to eat and listen to your body. As you learn to recognize true hunger, your appetite will regulate itself.

If you decide that certain foods are forbidden, you are actually focusing more attention on them. Open yourself up to what your body really wants and you will find your natural balance.

When you eat, take the time to be present in the moment. Practice mindfulness at each meal and with each bite. Take note of the flavors, enjoy your food, and appreciate the nourishment that it gives to your body. Prepare your meals carefully and with love. Take time to make a pleasing presentation and eat in a spirit of peace and thankfulness.

Pay attention to the types of foods that you put into your body. As you make adjustments to your diet, do so gradually.

Protein and Fat
If you restrict calories, fat or protein in an effort to lose weight, your metabolism will slow down and your body will become insulin resistant which results in increased fat storage (as well as serious health problems such as hypertension and diabetes).

It is important to consume protein and fat every day, and ideally at every meal. It is a myth that fat in food is converted into body fat more easily than protein or carbohydrates.

Healthy fats are necessary for your body as they provide essential fatty acids. Fat also satiates your appetite, so that you eat less. Choose healthy fats such as olive oil, flaxseed oil, sesame oil, canola oil and fat found naturally in nuts, avocadoes and olives. Limit transfats that are hydrogenated or partially hydrogenated such as shortening, margarine and fried foods.

Protein is necessary for amino acids and also helps to sustain your energy, stabilize your blood sugar and eliminate food cravings. It also stimulates production of glucagon which helps your body burn stored body fat. It is a good idea to have a third of each meal be protein-rich. If you are a vegetarian, you can get ample protein from soy products such as tempeh, tofu, and seitan, dairy products such as cheese, yogurt, and cottage cheese, as well as eggs, nuts and beans. If you are not a vegetarian, you can also choose lean meat, poultry and fish. Fish provides Omega-3 oils that stimulate metabolism.

Specific recommendations:

If you feel the need for a structured plan, you may choose one meal each from the breakfast, lunch, dinner, and dessert recipes each day. For snacks, choose vegetables, fruit, yogurt, cheese, baked tofu, cottage cheese and nuts. When you feel cravings for sugar, you can try eating fruit (it provides quick energy) or drinking water (fatigue is an early sign of dehydration). However, denying yourself certain foods can lead to binging. Sometimes it is better to simply have what you are craving than to fill yourself with substitutes.

It is more important to commit yourself to regular yoga practice and meditation than to modify your diet. As the effects of yoga and meditation take root, you will find your cravings and appetite naturally diminish.


140 Vegetarian Recipes

These are vegetarian recipes with enough protein and fat to keep you satiated and high quality carbohydrates to give you energy. Ayurveda does not insist upon a vegetarian diet. It is recommended as healthful, but meat can be part of a healthy diet. If you do include meat as a part of your diet, we suggest The Healthy Eating Plan. If your appetite is very intense and you have strong food cravings, take a look a The Low Carb Eating Plan.

Vegetarian Recipes Index


BREAKFAST


1. PEACHES & RICOTTA - 4 Servings
4 ripe peaches, halved, pits removed
2 tsp maple syrup
1/3 c ricotta cheese
1/3 c cottage cheese

Mix ricotta, cottage cheese & maple syrup. Spoon mixture into middle of each peach. Preheat broiler. Cook under a broiler for 5-9 minutes or until peaches are hot.


2. CHEESE MUFFINS - 4 Servings
2 c wheat flour
1 c milk
2 egg whites, beaten
3 tsp baking powder
2 tsp maple syrup
8 cheese cubes

Preheat oven to 400 degrees. Combine flour, baking powder & salt. In a separate bowl, combine milk & egg. Mix wet & dry ingredients. Stir in bacon. Pour into muffin tin. Put one cube of cheese into each muffin. Bake for 20 minutes.

3. APPLE MUFFINS - 3 Servings
5 egg whites
1 whole egg
2 c oatmeal
1/4 c diced baking apples
1 tsp vanilla
tsp cinnamon
4 tsp maple syrup

Preheat oven to 350 degrees. Combine all ingredients. Pour into muffin tin. Bake for 10 minutes. Serve with preserves. For variety, replace apples with blueberries.

4. BANANA SMOOTHIE - 2 Servings
2 bananas
2 c cottage cheese
2 tbsp maple syrup
1/4 c milk

Combine in blender. For variety, add 4 tbsp peanut butter or substitute strawberries for the bananas. Enjoy!

5. CHEESE BLINTZES - 2 Servings
4 egg whites
3/4 c cottage cheese
Fresh strawberries or blueberries
2 tsp sour cream or creme fraiche

Combine egg whites & cottage cheese. Heat on skillet. Serve with fruit & sour cream.


6. ENGLISH MUFFIN BREAKFAST SANDWICH - 4 Servings
4 whole eggs
cheese
4 whole wheat English muffins
Vegetarian sausage or bacon

Combine egg whites & eggs. Scramble. Layer eggs, cheese and veggie meat on toasted English muffins. Melt cheese in broiler for 1 minute.

7. WAFFLES - 2 Servings
3 eggs
c oatmeal
4 tbsp whole wheat pancake mix
1/4 tsp vanilla

Combine ingredients. Pour batter into waffle iron. Cook as usual. Serve with fruit & veggie bacon.

8. COTTAGE CHEESE PANCAKES - 3 Servings
1 c cottage cheese
2 egg whites
2 whole eggs
1/4 c milk
1 tbsp oil
3 tbsp maple syrup
3/4 c whole wheat flour

Blend ingredients until smooth. Oil skillet. Pour batter onto hot skillet. Remove from skillet & let stand 5 minutes. Serve with fruit (applesauce, strawberries, or peaches) and 2 tsp maple syrup drizzled over the pancakes.

9. BLUEBERRY CREPES - 8 Servings
1 1/4 c wheat flour
pinch of salt
2 egg whites
7/8 c milk
2/3 c orange juice
yogurt
blueberries

Preheat oven to 400 degrees. Sift flour & salt into bowl. Add egg whites, milk & orange juice. Beat until smooth. Spray skillet with cooking spray. Pour in enough batter to cover bottom of pan, swirling to cover evenly. Cook crepe over medium-high heat until golden. Remove & place on a paper towel. Repeat with remaining batter. Serve with blueberries & yogurt. Optional: After removing from skillet, place in a small round baking mold & bake for 10 minutes until crisp & set into "bowls". Serve with fruit in bowl. Strawberries also go nicely with the crepes.

10. OATMEAL PANCAKES - 2 Servings
4 whole eggs
c oatmeal
tsp vanilla
c blueberries, drained well

Combine all ingredients except blueberries. Gently fold in blueberries. Pour batter on hot skillet. Serve warm with fruit or drizzle of maple syrup(no more than 1 tbsp per serving).

11. FAST FRITTATA - 2 Servings
c onion, chopped
4 egg whites
1 whole egg
1 c sliced mushrooms
1 c. diced potatoes
shredded cheese
salt & pepper

Preheat oven to 375 degrees. Saute onion in skillet sprayed with cooking oil. Add mushrooms & potatoes to skillet & cook 5-6 minutes, stirring occasionally. Beat the eggs. Remove mushrooms, potatoes & onions from skillet & add to eggs. Pour in glass dish (sprayed with oil), add cheese and bake for 30-35 minutes or until cooked thoroughly.

12. EGG PIZZA - 5 Servings
whole wheat bread dough,
c chopped zucchini & mushrooms
1/8 tsp crushed red pepper
4 whole eggs
1/4 c each milk and shredded cheese

Preheat oven to 375 degrees. Roll bread dough out into thin circle. Place on a pizza pan. Bake at 375 degrees for 15 minutes. Saute vegetables with red pepper for about 5 minutes. Remove & set aside. In a large bowl, beat the eggs & milk together. Add egg mixture to skillet & cook without stirring until mixture begins to set on the bottom & around the edge. Stir gently. Cook a few minutes more until eggs are cooked, but still moist. Place scrambled eggs on dough. Top with vegetables & cheese. Bake for 6-8 minutes, or until cheese melts.

13. VEGGIE OMELET- 2 Servings
2 egg whites
4 whole eggs
2 tbsp milk
2 tbsp cheese
favorite vegetable toppings

Beat eggs with milk. Spray skillet with cooking spray. Cook on medium high heat. Add cheese & toppings. Serve with wheat toast, bagel or fruit. Add sliced red & green bell pepper, veggie bacon or other favorite omelet toppings.

14. FRENCH TOAST - 4 Servings
3 whole eggs
2 tbsp milk
1/4 tsp vanilla
4 slices whole wheat bread.

Beat eggs with milk & vanilla. Dip bread in egg mixture. Spray skillet with cooking spray. Heat until bread is browned. Serve with yogurt, fruit & a few strips of vegetarian bacon.

15. VEGGIE BURRITO - 2 Servings
6 egg whites
1 whole egg
Veggie sausage
Red & yellow peppers, thinly sliced
4 tbsp cheese, divided
sour cream or creme fraiche
salsa
Wheat or corn tortillas

Scramble eggs. Stir fry peppers. Divide sausage, egg & peppers into 2 tortillas. Top with cheese, sour cream & salsa.

16. BEAN BREAKFAST BURRITO - 2 Servings
8 egg whites
Black beans
Strips of onion & green peppers
Dash of cumin & garlic powder
1 tbsp cheddar cheese
2 tbsp sour cream
2 tbsp salsa

Heat skillet coated with cooking spray. Scramble eggs. Add onions & green peppers to second skillet. Season to taste. Let cook for 3-4 minutes. Spread beans on tortillas. Heat in microwave for one minute. Divide ingredients between 2 whole wheat or corn tortillas. Top with sour cream & salsa.

17. PINEAPPLE-BANANA MOUSSE - 2 Servings
2 ripe bananas, chopped
1 cup cottage cheese
Fresh pineapple chunks
1 packet powdered gelatin
2 egg whites

Combine bananas & cottage cheese. Blend until smooth. Drain pineapple, reserving the juice. Add to the banana mixture . Blend until smooth. In a small bowl, add gelatin to 4 tbsp of reserved pineapple juice. Heat until gelatin is dissolved & add to fruit mixture. In a separate bowl, whisk the eggs until they hold soft peaks. Fold them into the fruit mixture. Tip the mouse into a glass bowl. Chill in the refrigerator until set. Serve with sliced bananas & pineapple.

18. FRUIT & YOGURT PARFAIT - 2 Servings
2 c fresh fruit (raspberries or strawberries)
c vanilla, strawberry or plain yogurt
1 c cottage cheese
c granola (fruit sweetened)
2 tbsp maple syrup, optional

Spoon a little fruit into each glass. Combine cottage cheese & yogurt until smooth. Layer yogurt, granola & fruit.

19. HEALTHY QUICHE - 4 Servings
Whole wheat crust or bread crumbs
1 c light cream
c onions (or to taste)
4 egg whites & 5 whole eggs
3/4 c fresh or frozen spinach

Preheat oven 350 degrees. Beat eggs. Fold in remaining ingredients. Pour into pie crust or over bread crumbs layered in a glass casserole dish (sprayed with cooking oil). Bake for 45 minutes-1 hour.

20. LOW FAT WHEAT CRUST
1 c wheat flour
dash of salt
4 tbsp butter
2 egg whites

Combine flour & salt. Cut in margarine or butter & combine. Add egg whites. Knead until dough is smooth. If necessary, add a few tablespoons of ice water until dough is the right consistency. Roll out into flat circle. Place in pan pie, prick with a fork & cover with aluminum foil (weight down with rice or beans) and cook for 10 minutes.

21. PUFFED OVEN PANCAKE - 6 Servings
2 tbsp butter
3 eggs
c wheat flour
1/2 c half and half
salt

Melt butter in skillet. Beat eggs. Add flour, half and half & 1/4 tsp salt. Mix well. Pour into hot skillet. Bake at 400 degrees F for 25 minutes until puffed & golden brown. Serve with maple syrup.

22. BASIC CREPES - 6 Servings
2 eggs
1 c half and half
1/2 c water
1 c whole wheat flour
1 tbsp oil

Combine all ingredients. Mix well. Heat greased skillet. Pour in 2 tablespoons of batter into skillet. Tilt skillet to spread batter. Cook one side, turn. Carefully remove & repeat with remaining batter.

23. PUFFY OMELET WITH CHEESE SAUCE- 2 Servings
4 eggs, separated
2 tbsp water
salt & pepper
1 tbsp butter
1/3 c cream
1/3 c water
1/3 c shredded cheese

Beat egg whites until frothy. Add water & continue beating until stiff. Fold egg yolks & salt & pepper into egg whites. In an ovenproof skillet heat butter. Pour in egg mix. Cook over low heat for 10 minutes or until puffed & set on bottom. Bake at 325 degrees F for 10 minutes. While baking, combine butter, cream, water & shredded cheese in saucepan. Stir & heat until smooth. Serve omelet with cheese sauce.

24. APRICOT SOUFFLES - 4 Servings
3 eggs, separated
1/4 c apricot all fruit jam
tsp lemon zest

Preheat oven to 350 degrees F. Grease & flour four individual souffle cups. Combine egg yolks with lemon zest & mix well. In a separate bowl, beat egg whites until soft peaks form. Fold egg whites into yolk mixture. Pour into prepared cups & bake for 10-15 minutes. Dust with cinnamon & serve.

25. SPINACH PUFFS - 4 Servings
2 c spinach
c cottage cheese
1 tsp nutmeg
2 egg whites
1/4 c Parmesan cheese
salt & pepper

Preheat oven to 425 degrees F. Brush individual souffle dishes with oil. Chop & cook spinach. Mix spinach with cottage cheese & add nutmeg. Beat egg whites in a separate bowl until stiff (holding soft peaks). Fold them into the spinach mixture and spoon into the souffle dishes. Sprinkle with Parmesan & bake for 15-20 minutes or until puffed & golden brown.


LUNCH

26. FAST PIZZA - 2 Servings
2 whole wheat pitas
Pizza sauce
Olives, green peppers, broccoli, or tomatoes as desired
c cheese, divided

Broil pita for 1 minute in toaster oven. Turn over. Add pizza sauce, toppings & cheese. Broil until cheese is melted.

27. TERIYAKI RICE BOWL - 2 Servings
Teriyaki tofu, baked
Brown rice
Steamed broccoli & carrots
2 tbsp teriyaki sauce, divided
edamame (boiled soy beans)

Cook rice. Warm tofu. Serve with rice, edamame & vegetables. Drizzle with teriyaki sauce.

28. CHILI - 4 Servings
1 - 14 oz can of diced tomatoes (with juice - do not drain)
1 - 8 oz can of pinto beans
pkg of frozen corn
1/4 c sliced jalapenos, optional
3 tbsp chili powder
1 tsp cumin

Pour tomatoes into large pot. Drain & rinse beans. Add with veggie meat to tomatoes. Add corn & jalapenos if desired. Season to taste. Heat & serve with corn bread.

29. ROLL UPS - 2 Servings
2 wheat tortillas
1/4 c herb flavored cream cheese
1/4 c cottage cheese
1/8 c golden raisins
1/4 c shredded carrots
1/4 c spinach, trimmed and washed

Combine cream cheese & cottage cheese. Spread cream cheese/cottage cheese mixture on tortilla. Top with raisins, carrots & spinach. Roll tortilla and cut into pieces.

30. QUESADILLAS - 2 Servings
2 corn or wheat tortillas
1 c cheese, divided
sour cream & salsa

Spray skillet with cooking spray. Lay tortillas on skillet. Add cheese. Fold tortilla over. Brown one side. Turn over & brown other side. Serve with sour cream & salsa. If you prefer your quesadillas soft instead of crispy, simply microwave on high for 1 - 1 minutes. Serve with a small side of Spanish rice.

31. SPANISH RICE
c salsa
2 c brown rice

Cook rice as directed. Stir in salsa. Save extra portions to add to burritos or to serve with fajitas.

32. BLACK BEAN AND CORN SALSA - 2 Servings
2 cans black beans, drained & rinsed
1-2 jars salsa
2 cans corn (try spiced corn with peppers)

Add all ingredients together. Add any other desired spices such as cumin, chili powder, etc. Serve with baked tortilla chips.

33. VEGGIE COBB SALAD - 2 Servings
Vegetarian bacon
12 boiled eggs, chopped, divided
1/4 c cheese, divided
chopped avocado
Salad mix

Arrange turkey bacon, cheese, avocado & egg whites on bed of lettuce. Enjoy with dressing.

34. VEGGIE TURKEY SALAD - 2 Servings
Veggie "Turkey" deli slices
Romaine lettuce
2 tbsp red wine vinegar mixed with olive oil
1 tbsp cranberry relish
1/4 c chopped walnuts, divided

Arrange turkey on bed of lettuce. Combine vinegar, oil & relish. Drizzle vinegar & oil over salad. Sprinkle with walnuts.

35. NAAN PITAS - 4 Servings
4 small pita pockets
1 tbsp plain yogurt
tsp chili powder
salt to taste
1 tbsp lemon juice
4 portions baked tofu or seitan
chopped tomato & lettuce

Combine yogurt, chili powder, salt, lemon juice & cilantro. Warm pitas. Coat tofu with yogurt mixture (or drizzle over sandwich). Add tomatoes & lettuce.

36. VBLT Sandwich - 2 Servings
6 strips veggie bacon, cooked
Lettuce
tomato
mayonnaise to taste

Place 3 strips of bacon on whole wheat toast. Add lettuce, tomato & mayo.

37. BAGEL SANDWICH - 2 Servings
2 small wheat bagels
4 tbsp cream cheese, divided
Tomato slices
alfalfa sprouts

Spread on cream cheese bagels, pile on toppings & enjoy. For variety, replace tomato & sprouts with tart apple slices.

38. SPICY BEAN TORTILLAS- 4 Servings
4 whole wheat or corn tortillas
1 can spicy pinto bean dip
1 c cheese, shredded
1 red bell pepper, seeded & sliced
alfalfa sprouts to taste or shredded lettuce

Steam broccoli. Saute red peppers. Warm tortillas. Spread each tortilla with 4 tbsp bean dip, top with cheese, bell pepper & sprouts. Roll up & enjoy!

39. SUSHI - 2-3 Servings
1/3 c sweet rice
2/3 c short-grain brown rice
1 tsp brown rice vinegar
1 tsp mirin
Nori sheets
Tofu slices
Scrambled egg, cut into thin strips
Cucumber, sliced into thin strips
soy sauce

Prepare rice according to package directions. Combine with brown rice vinegar & mirin.
Place nori sheet on towel (or bamboo sushi mat), spread rice over nori. Place tofu, egg & cucumber in the middle. Roll up. Slice sushi roll to make 4 rounds. Repeat with 2 other
nori sheets. Dip in soy sauce & enjoy. Serve with wasabi.

40. HOT DELI HOAGIES - 2 Servings
6 slices vegetarian deli slices, divided
2 slices cheddar cheese, divided
onions & green peppers
2 small whole wheat hoagies

Saute onions & green peppers. Arrange deli slices, cheese, onions & peppers on hoagie. Broil in toaster oven until cheese has melted. Serve with tbsp of steak sauce. Optional: eat only of the hoagie & enjoy with a half portion of french fries (see recipe #22 under Dinners).

41. SPLIT PEA SOUP - 4 Servings
1 lb. dried split peas
5 c. chicken broth
1 c. chopped carrots
1 chopped onion
1 chopped celery stalk
1 crushed garlic clove (optional)
4 portions vegetarian ham, cubed

Saute carrots, onion, celery, and garlic (if used) in large skillet spray with cooking spray until onion is transparent (the carrots will still be crisp). Add chicken broth and split peas. Bring to a boil, reduce heat, cover and simmer for 2 hours, or until the peas have become very soft and indistinguishable. Stir in ham. Heat and serve. Can keep refrigerated for up to 2 weeks. Tip: Make on the weekend & enjoy a quick lunch during the week.

42. SEITAN PITAS - 2 Servings
2 pitas, cut in half
4 oz. seasoned seitan, sliced or chopped
1/4 to cup grated cheddar cheese (or soy cheese)
lettuce, salsa & tomato to taste

Toast pita, assemble sandwich by placing some lettuce, about seitan, 1 or 2 tbsp. of grated cheddar and salsa in each pita. Serve immediately.

43. HOT SOUTHWESTERN ROLL UPS - 2 Servings
2 tbsp mayo
salsa to taste
4 tbsp cheese, divided
Vegetarian deli slices
2 wheat tortillas

Spread salsa & mayo on tortillas. Sprinkle with cheese. Add deli slices. Roll up in a paper towel. Microwave on HIGH for 1 minute.

44. FRUIT SALAD - 2 Servings
2 c couscous
2 c apple juice
cup golden raisins
cup dried apricots, chopped
cup dried cranberries
8 oz. soy yogurt mixed with 8 oz. cottage cheese

Boil apple juice. Add couscous until cooked and place in a bowl. Add raisins, apricots and cranberries and mix with yogurt mix. Serve chilled.

45. FALAFEL & PITA - 2 Servings
Falafel mix
hummus
pita bread, cut into triangles
c each diced cucumber & tomato
lemon juice

Make falafel according to package directions. Toast triangles. Combine cucumber & tomato with lemon juice. Serve falafel with hummus (see recipe under Dinners), pita triangles & cucumber-tomato salad.

46. PORTOBELO SANDWICH- 2 Servings
1 c balsamic vinegar
4-6 vegetarian deli slices
2 tbsp fresh basil, chopped
1 Portobelo mushrooms, sliced
2 slices wheat sourdough bread
Tomatoes, sliced
fresh basil leaves
1 cup spinach leaves, washed and trimmed
Sundried tomato dressing

Place balsamic vinegar and basil into a small bowl. Add mushrooms to vinegar and coat well. Heat a medium-sized skillet over high heat. Coat skillet with cooking spray. Place mushrooms into skillet and cook for 1-2 minutes per side or until browned. Add remainder of the vinegar and toss gently.
Evenly distribute spinach leaves, basil and tomatoes among the four sandwiches. Place spinach leaves on top of four bread slices. Top with mushrooms. Place tomato & deli slices on top of mushrooms. Serve with sundried tomato. Top with basil leaves.

47. FRIED RICE - 2 Servings
2 c brown rice, cooked
1 tsp minced garlic (use bottled for faster preparation)
4 egg whites, beaten
Vegetarian ham, cubed
frozen peas & carrots

Scramble eggs. Add rice, garlic, vegetables & veggie ham to same skillet & stir fry for two minutes.

48. RED BEANS & RICE - 2 Servings
2 tbsp fresh lime juice
15 -oz. can red kidney or pinto beans,
rinsed and drained
c tofu, cubed
1 small red bell pepper, diced
1 cup cooked brown rice
2 tbsp balsamic vinegar mixed with 2 tsp olive oil

In large bowl, mix together dressing and lime juice. Add remaining ingredients and toss gently to combine. Use within 2 or 3 days.

49. ZUCCHINI BOATS - 4 Servings
4 zucchini
1/4 c chopped onion
1 green bell pepper, chopped
4 whole eggs
1/4 c seasoned wheat bread crumbs
shredded cheese

Preheat oven to 375 degrees. Slice zucchini in half & scoop out middle, leaving 8 "boats". Steam boats for 5 minutes. Meanwhile, chop up leftover zucchini and saute in a large skillet with onion & bell pepper until soft. Combine zucchini/onion/bell pepper mixture with eggs & bread crumbs. Place zucchini/egg mix in boats. Sprinkle with cheese. Bake in oven until heated throughout & cheese is melted.

50. TOFU JERKY - 4 Servings
1 lb. extra firm tofu, drained
c soy sauce
3 tbsp liquid smoke
1/8 c water
1 clove fresh garlic
1 tbsp onion powder
2 tsp brown sugar

Slice tofu into thick slices. Absorb any excess water with paper towels. Combine all ingredients (except tofu). Marinate tofu for several hours( can do overnight). When you're ready, to make the jerky, place the tofu onto a cookie sheet sprayed with cooking spray (or your dehydrator tray - if using, follow drying instructions for your dehydrator). Preheat oven to 200 degrees F. Cook for several hours until dry, but still chewy (not crunchy). Turn the strips once every hour. Serve with favorite carbohydrate portion - an apple or orange & this jerky makes a quick, portable lunch. For pepper jerky, add 1 tbsp fresh pepper. For teriyaki jerky, add use teriyaki sauce in place of soy sauce. For chili jerky, add 1 tbsp chili powder.

51. HONEY NUGGETS 2 Servings
1 c textured soy protein (TSP)
2 tbsp honey

Mix the TSP and honey, then spread evenly on a non-stick cookie sheet. Cook in a 300 F oven for about 6 minutes, stirring often. Watch carefully near the end. Bake 1 minute more if nuggets are sticky when cool. Also try with BBQ sauce & serve with brown rice.

52. GOLDEN BAKED BEANS - 2 Servings
1 c canned navy beans
1 c canned kidney beans
1/4 c chopped onion
1/4 c light molasses
1 tsp dry mustard
2 tbsp brown sugar
8 slices veggie bacon
tsp chopped garlic
2 tbsp vinegar
tsp salt

One day ahead, cover dry soybeans with water and soak overnight, drain and rinse. Cook soaked soybeans two to three hours covered in water, over medium heat. Drain water, but save cup of the cooking liquid. Combine all ingredients, including reserved liquid. Bake uncovered at 325 F oven for one hour, stirring occasionally.

53. MOCK EGG SALAD - 2 Servings
12 ounces silken tofu
1 tbsp yellow mustard
1 tbsp honey
2 tsp vinegar
tsp turmeric
1/4 c minced celery

Crumble the tofu into a medium mixing bowl. Combine the mustard, honey, vinegar, turmeric, in a small dish. Pour over the tofu and mash together well. Salt & pepper to taste. Stir in celery. Chill to allow flavors to blend together.

54. SPINACH SALAD - 4 Servings
1 package baked tofu, sliced
1 pound asparagus, ends removed, cut into pieces
1 red onion, sliced
1 red bell pepper, sliced
2 tsp olive oil
pound fresh spinach, rinsed, stemmed, patted dry, torn into bite-sized pieces
2 tbsp lemon juice
1 tbsp Dijon mustard
3 tsp crushed garlic
1 tbsp olive oil
1 c sunflower seeds, toasted in dry skillet

Preheat oven to 375 degrees. Place asparagus, onions & red peppers in large pan. Drizzle with olive oil; salt & pepper to taste. Stir to coat & roast for 40-45 minutes. Combine lemon juice, mustard, garlic, oil & sunflower seeds. Place spinach & baked tofu in a bowl. Add warm vegetables. Pour sunflower dressing over salad. Toss & serve immediately.

55. CAESAR SALAD - 4 Servings
Dressing
3 tbsp balsamic vinegar
1 1/2 tbsp each lemon juice and Dijon mustard
1/4 c olive oil
2 tsp crushed garlic, optional
Romaine lettuce
croutons
Parmesan cheese.

Mix ingredients for dressing. Serve over lettuce with croutons and cheese.

DINNER

56. LASAGNA - 6 Servings
8 oz wheat or spinach lasagna noodles (4 cups broken)
6 breakfast vegetarian sausage patties
1 c chopped onion
2 tsp minced garlic
2 tsp dried Italian seasoning
2 14 oz cans diced tomatoes
1 6 oz can tomato paste
1 c cottage cheese
1/4 c shredded cheese

Preheat oven to 400 degrees. Break noodles in large pieces. Place in boiling water & cook until tender, 8-10 minutes. Drain & set aside. Spray an extra deep skillet that has a lid with cooking spray and heat it over medium heat. Saute onion until soft. Add veggie sausage to skillet & raise heat to high. Break up sausages until most of it is crumbled & browned. Add garlic & Italian seasoning & cook until completely brown. Lower heat. Mix tomatoes with their juice & the tomato paste. Add sauce to veggie sausage & warm. In casserole dish put in one layer of noodles, 1/4 c cottage cheese & sauce. Pour half into casserole dish. Layer more noodles, sauce & cottage cheese. Bake for 15 minutes in oven. Add cheese to top. Bake until cheese is melted & dish is thoroughly heated. For variety, replace chicken for ground beef. You could also add sauteed squash & zucchini or steamed broccoli & shredded carrots.

57. TOFU FAJITAS - 4 Servings
4 extra firm light tofu, drained & cubed
c each soy sauce & vinegar
1 onion, sliced thinly
1 green bell pepper, sliced thinly
wheat tortillas
brown rice
cheese
salsa
sour cream

Spray skillet with cooking spray. Over medium-high heat, add tofu with soy sauce & vinegar. Cook until golden brown on both sides. Add onions & bell peppers. Cook to desired softness. Serve with tortillas, a little rice, salsa & sour cream.

58. CALZONES - 4 Servings
Whole wheat bread dough, thawed
Pizza sauce or stewed tomatoes
1 1/3 c. ricotta cheese
c garbanzo beans
1 c steam broccoli
Veggie Canadian bacon

Preheat oven to 350 degrees. Roll out bread to dough. Cut out 8 small circles. Fill center of each with remaining ingredients. Fold over & seal closed with a fork. Bake for 40-45 minutes or until golden brown. Serve with your favorite marinara sauce. Optional: use your favorite pizza toppings (spinach, zucchini, mushrooms, green peppers, olives, veggie pepperoni)

59. BEAN ENCHILADAS - 4 Servings
2 cans refried beans
1 can (14 ounce) enchilada sauce
4 corn tortillas
1/4 c cheddar cheese
sour cream

Preheat oven to 350 degrees. Divide beans into 4 tortillas. Roll & place in casserole dish. Pour sauce over rolled tortillas. Sprinkle with cheese. Bake at 350 degrees for 15-20 minutes, or until cheese is melted. Serve with sour cream.

60. ORANGE TOFU STIR FRY - 4 Servings
1 pound extra firm lite tofu, drained & cubed
1 tbsp soy sauce
4 tsp sesame oil
grated orange zest & juice of 1 orange
4 tsp crushed garlic
1 c snow peas
1 c carrots, cut into matchsticks

Combine soy sauce, 2 tsp sesame oil, zest & juice in small bowl & set aside.
Heat 2 tsp sesame oil in large nonstick skillet over high heat. Add tofu & cook until brown. Add vegetables, orange sauce & garlic. Stirfry until vegetables are crisp-tender. Serve with half portion of steamed brown rice.

61. STIR-FRY & NOODLES - 4 Servings
*For a firmer texture, try baked tofu*
4 portions of extra firm light tofu, drained, cut into cubes
2 tsp crushed garlic
2 green onions, sliced
2 tsp ginger
2 cloves garlic, sliced
6 ounces baby corn, sliced
pound zucchini, shredded
pound carrots, chopped
3 tbsp soy sauce
1 tbsp bean sauce
2 tsp dark sesame oil
Chinese egg noodles, cooked & drained
2 tbsp sesame seeds

Spray skillet with cooking spray. Cook tofu with garlic on medium heat. Remove & set aside. Spray skillet again. Add all vegetables, green onions, ginger & sliced garlic. Stir-fry for 4-5 minutes. Add soy sauce & bean sauce & stir for a few minutes more. Reduce heat, cover & cook for about 5 more minutes, or until vegetables are tender. Add dark sesame oil, tofu, and cooked noodles. Heat. Sprinkle with sesame seeds & serve.

62. THAI STIR-FRY - 4 Servings
lemon rind, sliced
2 tsp ground ginger
1 garlic clove, chopped
4 portions extra firm light tofu, drained & cubed
red bell pepper, seeded & sliced
green bell pepper, seeded & sliced
2 medium carrots, cut into match sticks
2 tbsp oyster sauce
salt & pepper
fresh cilantro
brown steamed rice

Spray skillet with cooking spray. Stir fry lemon rind with garlic & ginger until brown. Add tofu & stir fry for a few minutes. Add vegetables & stir-fry until vegetables are almost cooked. Stir in oyster sauce & season to taste. Stir-fry one more minute. Serve immediately with rice. Garnish with cilantro.

63. ORANGE STIR-FRY - 4 Servings
4 portions firm light tofu, drained & cubed
grated rind & juice of 1 orange
1 tbsp soy sauce
1 tsp cornstarch
2 tsp ground ginger
2 tsp sesame oil
2 medium carrots, cut into matchsticks
green onions, sliced

Marinate tofu in orange rind & juice for 30-40 minutes. Drain liquid & set aside. Mix tofu with soy sauce, cornstarch & ginger. Spray skillet with cooking spray. Stir fry tofu for a few minutes. Add carrots & stir-fry a few minutes more. Stir in green onions & reserved liquid. Cook, stirring, until boiling & thickened. Serve hot with noodles or rice.

64. SPICY PASTA - 4 Servings
1 crushed garlic clove
grated lemon rind
1 tbsp lemon juice
1 large pinch of chili powder
1 tbsp soy sauce
8 veggie bacon strips, cooked & crumbled
4 tbsp dry white wine
4 tbsp vegetable stock
4 tomatoes, peeled & chopped
salt & pepper

Combine garlic, lemon rind & juice, chili powder & soy sauce. Salt & pepper. Put white wine in a pan & bring to a boil. Cover & cook until the wine is reduce by half. Place marinade into a large skillet. Bring to a boil quickly & add veggie bacon & stock. Heat thoroughly for 1-2 minutes. Serve with pasta & chopped fresh tomatoes.

65. PASTA alla CARBONARA - 4 Servings
8 veggie bacon strips
1 crushed garlic clove
2/3 c chicken broth
2/3 c dry white wine
7 oz cream cheese
Wheat pasta (try garlic or red pepper flavored), cooked & drained
2 tbsp Parmesan cheese, divided

Cut veggie bacon into small pieces. Fry in a nonstick pan for 2-3 minutes. Add garlic & broth. Bring to a boil. Cover & simmer for 5 minutes. Add wine & boil rapidly until reduced by half. Whisk in cream cheese & season to taste. Serve with favorite pasta. Top with Parmesan cheese.

66. BAKED GARLIC POTATOES - 4 Servings
4 baking potatoes
2 garlic clove, thinly sliced
4 tbsp ricotta cheese
4 tbsp plain yogurt
fresh chives, optional

Preheat oven to 400 degree. Slice each potato at about 1/4 inch interval, cutting not quite to the base, so they retain their shape. Place sliver of garlic in between cuts in the potatoes. Place potatoes in roasting pan & bake for 1 hour or until soft. When potatoes are done, remove & serve with ricotta/yogurt sauce and favorite protein portion (Veggie ham recommended).

67. ONE-POT PASTA - 4 Servings
6 veggie sausage patties
1 c sliced mushrooms
c chopped onion
1/8 tsp garlic powder
1 14 ounce can vegetable broth
1 3/4 c water
1 6 ounce can tomato past
1 tsp dried oregano
tsp dried basil
6 ounces wheat pasta, broken
1/4 c Parmesan cheese

Cook veggie sausage with mushrooms, onion & garlic powder until onion is tender. Stir in the mushrooms, broth, water, tomato paste, oregano & basil. Add broken pasta. Stir. Return to boiling. Reduce heat & simmer for 18-20 minutes, stirring frequently. Serve with Parmesan cheese sprinkled on top.

68. SCRAMBLED COTTAGE CHEESE - 4 Servings
A unique Indian dish that is simple and easy to make.
4 c crumbled cottage cheese (paneer)
2 baking potatoes, shredded (absorb extra water with paper towels)
1 medium onion chopped
1 tsp cumin
2 tsp garlic, chopped
2 green chilies chopped
1 tsp garam masala
tsp turmeric powder
2 tomatoes, chopped
4 tsp oil
salt and pepper to taste
finely chopped cilantro

Heat the oil until it is very hot. Add potatoes, cumin, green chilies, and garlic. Stir fry for a minute. Add the onions and saute on medium heat for 2 minutes or until the onions are translucent. Add tomatoes, turmeric powder, salt and pepper. Stir fry on medium low heat for 3 minutes. Add the garam masala powder and the crumbled cottage cheese. Mix well. Cover and cook on low heat for about 3 minutes. Garnish with cilantro. Optional: Omit the potatoes & serve with favorite carbohydrate side).

69. BROCCOLI SOUP - 4 Servings
1 pound potatoes, diced
1 cups water
1 1/4 c milk
1 bay leaf
2 c broccoli, cut up
4 portions veggie ham, cubed
package frozen corn kernels
black pepper

Place potatoes in large saucepan. Add broth & milk & bay leaf. Bring to a boil. Cover pan & simmer for 10 minutes. Add broccoli, veggie ham & corn. Season with black pepper. Cover & simmer for 5 minutes more. Remove bay leaf & serve.

70. FALAFEL WITH CUCUMBER-TOMATO SALAD- 4 Servings
Falafel Mix
1 large cucumber, diced
2 medium tomatoes, diced
2 tbsp lemon juice
1 tbsp olive oil
fresh cilantro
dash salt
2 pita pockets, divided into 4 triangles
4 tbsp hummus, divided

Combine cucumber, tomato with lemon juice, olive oil, cilantro & salt. Put salad in refrigerator until chicken is ready. Spray non-stick skillet with cooking spray. Prepare falafel according to instructions on package. Serve with cucumber-tomato salad, pita triangle & hummus.

71. HUMMUS
2 cloves garlic, minced
1 can garbanzo beans, drained
1/3 c tahini
3 tbsp lemon juice
1/3 c water
tsp salt
1/8 tsp cayenne pepper

Blend ingredients until smooth.

72. BAKED TOFU - 6 Servings
4 tbsp soy sauce
1 tbsp rice vinegar
2 tsp sesame oil
1 tsp five spice powder
2 pounds extra firm lite tofu, cut into 24 pieces
1/4 c sesame seeds, optional

Preheat oven to 425 degrees. Combine soy sauce, vinegar, oil, and spices in a baking dish.
Place tofu in dish & coat with marinade (if using sesame seeds, coat tofu in seeds & place in dish again). Bake tofu 10 minutes, then turn pieces over and continue cooking for 10-15 minutes or until marinade is absorbed & the tofu is light brown. Serve with favorite carbohydrate side (stir fry red pepper strips, squash, and red onions with a little vinegar & soy sauce or steam broccoli & carrots and serve with small side of rice).

73. INDIAN CHICKPEAS - 2 Servings
1 c chickpeas or garbanzo beans
1 tsp vegetable oil
1 small onion chopped
2 tsp cinnamon
tsp cloves
2 garlic cloves, crushed
1 green chili pepper, finely chopped
3/4 cup of chopped tomatoes, with juice
1 tsp garam marsala
2 tbsp fresh cilantro, chopped

Soak chickpeas overnight, rinse, cook in water until tender. Drain. Reserve liquid. (Can also use canned beans & use water). In a frying saute onion in oil until translucent. Add cinnamon and cloves, cook a few seconds. Add garlic and chili pepper and cook 5 minutes, stirring. Add tomatoes and cook until mixture has thickened. Add the chickpeas to the pan, mix well, cook 5 minutes. Pour the cooking liquid of the chickpeas or water into the pan and simmer for 25 minutes, until the liquid is gone. Sprinkle with the garam marsala and cilantro. Can be served hot or cold.

74. RAVIOLI SOUP - 4 Servings
13 oz cheese ravioli
1 can vegetable broth
1 medium carrot, cut into match stick strips
1 small zucchini, diced
2 tsp fresh grated ginger
1/4 bunch watercress, tough stems removed
3 c cubed veggie ham

Prepare ravioli as directed, drain. Heat broth & carrot strips to boiling over high heat. Reduce heat to low. Cover & simmer 5 minutes. Stir in zucchini & ginger; heat to boiling over high heat. Add veggie ham. Reduce heat to low. Cover & simmer 5 minutes or until vegetables are tender. To serve, place watercress in 3 bowls, place ravioli in bowls with watercress. Spoon broth with vegetables over ravioli.

75. ITALIAN BEAN SOUP - 4 Serving
6 veggie sausage patties, cooked & crumbled
2 medium tomatoes, chopped
2 garlic cloves, minced
1 28 oz can plum tomatoes
2 cans chicken broth
1 c northern beans
6 oz shell pasta
fresh spinach, stems removed & leaves cut into 1 inch strips

Heat large pan over medium-high heat. Add sausage & cook until brown (break up as you cook). Transfer to bowl. In same pan, add onions & cook on medium heat until golden. Add garlic, cook 1 minute. Stir in tomatoes with their juice, breaking up tomatoes. Add broth, beans and 2 cups of water. Heat to boiling over high heat. Reduce heat to low. Cover & simmer 30 minutes. Add veggie sausage. Meanwhile, cook pasta as directs & drain. Add spinach & pasta to soup. Serve hot.

76. BBQ BLACK BEAN CAKES - 2 Servings
2 15 oz. can black beans, unsalted
1/4 c green onions, finely chopped
2 jalapeno peppers, finely chopped
3 tsp minced garlic
1 tsp cumin
2 tbsp BBQ sauce
cup dried bread crumbs
dash of Tabasco sauce, optional

Place rinsed and dried black beans into a medium sized bowl. Mash beans. Add onion, cilantro, pepper, garlic, cumin, BBQ sauce and Tabasco. Mix well. Separate mixture in half. Place bread crumbs on wax paper. Roll bean mixture into bread crumbs. Form into 4 cakes. Coat outside with bread crumbs. Heat on a small skillet over medium heat, until brown. Serve with BBQ sauce on whole grain bun.

77. TWICE BAKED POTATOES - 4 Servings
4 Potatoes
2 c cottage cheese
Steamed Broccoli
sour cream
shredded cheese

Scrub potatoes. Pierce several times with a fork. Microwave on high or cook in 375 degree oven until baked. Let cool. Cut potatoes in half & scoop out the middle (leave skins with about 1/3 inch potato to retain shape). Keep shells. In large bowl combine scooped potato with cottage cheese & 1/4 c skim milk or soy milk. Beat until creamy. Stir in broccoli. Sprinkle with cheese. Bake in 375 degree oven for 25-30 minutes.

78. STIR-FRY WITH PEPPERS & PEANUTS - 6 Servings
small handful of peanuts
1 tsp peanut oil
1 package extra-firm light tofu, drained and cubed
2 medium cloves garlic, minced
2 tsp ground ginger
1 tbsp rice vinegar
1 tbsp soy sauce
tsp hot pepper sauce
1 small onion, diced
1 each small green and red bell pepper, chopped
1 c sliced mushrooms

Roast peanuts in toaster oven or under broiler, stirring once or twice, 3 to 5 minutes. Set aside. In large skillet or wok, heat peanut oil over high heat. Add tofu and stir-fry 5 minutes. Add half of garlic and half of ginger and stir-fry 3 minutes. Transfer to a plate. In small bowl, mix together vinegar, soy sauce and chili sauce; set aside. In same skillet over medium-high heat, stir-fry onion, bell peppers, mushrooms, remaining garlic and remaining ginger, 5 minutes. Add water if needed. Stir up sauce and add to vegetables in skillet. Cook, stirring, until thickened. Add tofu and heat through, about 3 minutes. Serve hot sprinkled with roasted peanuts.

79. MEXICAN BEAN SOUP - 4 Servings
1 chopped onion
1 crushed garlic clove
1 tbsp cumin
1 tbsp chili powder
1 can dark red kidney beans
1 can garbanzo beans
1 can tomato puree
4 large ripe tomatoes, chopped
5 vegetable bouillon cubes
4 c. water
1 c. frozen corn
1 can chopped green chilies
2 tsp lime juice
optional garnishes:
fresh cilantro
sour cream

Saute onion, garlic, cumin, and chili powder in nonstick skillet (sprayed with cooking spray) Until tender. In a colander, drain and rinse beans. Add half of each to onions. Combine the remaining beans in a blender or food processor. Blend with tomato puree, then add to the onion mixture. Add tomatoes, bouillon cubes, and water. Bring to a boil, reduce heat, and simmer for 5 minutes. Add corn, green chilies and chicken. Continue simmering for 15 minutes. Add lime juice. Serve immediately.

80. SOBA TOFU & BROCCOLI - 4 Servings
2 cups broccoli florets
8 ounces soba noodles
1 package extra firm light tofu, drained & cubed
Sauce:
1 inches ginger, minced
1 medium garlic clove, chopped
1 tbsp chopped fresh cilantro
1 tbsp soy sauce
lime, juiced

Steam broccoli. Cook noodles according to package directions. Saute tofu in 1 or 2 tsp of oil until browned. Place the ginger, garlic & cilantro leaves into a food process rand chop until fine. Add soy sauce, lime juice & olive oil. Blend until creamy. Toss the noodles with the sauce to coat. Stir in the broccoli & tofu. Serve hot or cold.

81. CHILI - 4 Servings
1 onion, chopped
1 stalk celery, chopped
4 cloves garlic, minced
1 bell pepper, chopped
2 lbs. tofu chunks
2 tbsp. ground chili powder
1 tbsp cumin
salt to taste
2 28 oz. cans tomatoes, with juice
6 oz. can tomato paste
2 cans. kidney beans or pinto beans

Saute onions, celery, garlic, and bell pepper. Add tofu and saute until browned. Add spices water, tomatoes and tomato paste. Stir. Bring to a boil. Reduce heat and simmer for 2 hours, stirring occasionally.

82. CRISP TOFU AND GREENS
1 package extra firm light tofu
1/3 cup soy sauce
1/4 c rice vinegar
2 tsp ginger
3 tbsp soy sauce
1/4 cup dry sherry
cup water
cup cornmeal
2 tsp oil
6 c chopped kale

Gently squeeze as much liquid out of tofu as possible. Cut tofu into thick slices. Combine marinade ingredients and mix well. Marinate tofu for at least 15 minutes. Dredge marinated tofu pieces in cornmeal and fry over medium heat in 2 tsp oil. Remove and keep warm. Combine soy sauce, rice vinegar, ginger, soy sauce & sherry in a small bowl. In a separate bowl mix the water and 1 tsp. cornstarch. Combine cornstarch water with sauce. Stir-fry kale until just wilted but not mushy. Add sauce/cornstarch mix and stir-fry just until sauce is thickened. Serve with tofu.

83. TEMPEH STIR FRY - 4 Servings
8 ounces tempeh, cubed
1 tbsp soy sauce
1 tbsp dry sherry
2 tbsp hoisin sauce
2 tbsp rice vinegar
2 tbsp water
2 tsp sesame oil
2 red bell peppers, sliced thin
1 c snow peas
3 tsp crushed garlic

Combine soy sauce & sherry. Place tempeh cubes in soy sauce mix & set aside. Combine hoisin sauce, vinegar & water. Set aside. Heat oil in large skillet. Add tempeh & stir fry until golden brown (about 3 minutes). Remove. Add peppers to skillet, cover && cook until slightly soft (about 3 minutes). Add snow peas & garlic; stir fry for another minute. Return tempeh to pan with hoisin mixture. Stir fry until everything is heated through. Serve with half portion of brown rice.

84. VEGGIE BURGERS - 4 Servings
c bulgur wheat
1 1/4 cups finely chopped mushrooms
1 c finely chopped carrots
2 c finely chopped onions
2 tsp minced garlic
c sunflower seeds
1/3 c chopped parsley
1 can garbanzo beans, drained
3 tbsp soy sauce
3 tbsp lemon juice
1/4 tsp cayenne pepper
tsp salt
3/4 tsp freshly ground pepper
3/4 tsp ground cumin

Put bulgur in a bowl of hot water, soak for 10 minutes or until tender, drain well. Spray skillet with cooking oil and saute mushrooms, carrots, onions, garlic until onion is translucent.
Grind walnuts and sunflower seeds, put into a bowl add bulgur. Mix sauteed vegetables with parsley, chickpeas, soy sauce, lemon juice, cayenne, salt, pepper, and cumin. Add to the sesame-bulgur mixture, mix well. Chill thoroughly to firm the mixture (at least 1 hour in the freezer, more in the refrigerator). Shape into patties, pat with oil, cook 4 minutes on each side, flip carefully with a wide spatula to keep from falling apart. Serve on toasted rolls with slices of tomato, sprouts, cottage cheese & a little cucumber.

85. BLACK BEAN & RICE SALAD - 2 Servings
2 cups brown rice, cooked & cooled
1 can black beans, rinsed & drained
4 tomatoes, chopped
1 tablespoon fresh parsley
1/4 cup Italian dressing
1 tablespoon lime juice
Salad mix

Combine rice, beans, tomato, and parsley in large bowl. Pour dressing and lime juice over rice mixture; toss. Serve on lettuce leaves.

86. CHINESE NO-MEAT BALLS - 3 Servings
1 pkg (14 ounce) beef-flavored soy crumbles
2 tsp minced fresh ginger
1 clove garlic, minced
1 tbsp cornstarch
3 tsp rice vinegar
1 green onion, thinly sliced
1 tbsp soy sauce
1 c vegetable broth
1 tsp dark sesame oil
3 tsp ground ginger
1 clove garlic, minced

Mix together the soy crumbles, 2 tsp fresh ginger and 1 clove garlic. Form into 24 balls. Brown the balls in a non-stick skillet over moderate heat. Meanwhile, combine the cornstarch, sugar, vinegar, soy sauce and vegetable broth. Set aside. In a medium saucepan, heat tsp of the sesame oil over moderate heat. Add the ginger and garlic and cook briefly; do not let them brown. Stir in the vegetable broth mixture and heat to boiling, stirring occasionally. Mix in the green onions and remaining 1 tsp sesame oil and remove from heat. Pour the sauce over the browned meatballs. Serve warm with toothpicks. Serve with favorite carbs (a small noodle stir-fry with vegetables would be nice).

87. CAJUN STEW - 4 Servings
c chopped onions
1 c chopped green bell pepper
3 tbsp soy flour
2 (14.5 oz.) cans chicken or beef broth
1 cup chopped tomato
1 (8 oz.) package soy sausage-style links
1 (8 oz.) package firm tofu, drained, cubed
1 tsp crushed red pepper
1 tsp ground cayenne pepper
1 tsp ground cumin
1 tsp black pepper
2 tsp chili powder

Saute onions and cook until slightly soft, about 2 to 3 minutes. Add soy flour and stir constantly as flour starts to brown, about 2 minutes. Add cans of broth. Raise heat to high and add green pepper. Cover pot and bring to a boil, about 3 minutes. Slice the soy links into -inch thick circles and add to soup pot along with tofu pieces, tomatoes and all spices. Cover and boil until the green pepper is tender, about 3 to 4 minutes. Serve immediately with brown rice.

88. SPICY BURRITOS - 2 Servings
12 ounces soy burger crumbles
1 small can chopped green chilies
1 (14 oz.) can diced tomatoes with green chilies
1 tsp chili powder
1 tsp crushed red pepper
hot pepper sauce to taste

Mix all ingredients in large skillet. Cook over medium heat until heated throughout. Serve in wheat flour or corn tortillas with sour cream & salsa.

89. MANICOTTI - 4 Servings
1 c ricotta cheese
1 c cottage cheese
1 pkg frozen spinach, cooked & drained
1/4 tsp salt
c grated Parmesan cheese
4 egg whites
1 jar pasta sauce
1 package manicotti noodles, cooked & cooled
c part skim mozzarella cheese, shredded

Preheat oven to 350F. In a bowl, combine ricotta cheese, cottage cheese, spinach, parmesan cheese and egg whites. Mix well. With kitchen scissors, cut cooked manicotti down the middle lengthwise. Fill manicotti noodles with ricotta/spinach mixture. On the bottom of a 15 x 9-inch greased lasagna pan, spread 1 cup of pasta sauce. Lay manicotti tube (cut side down) in pan. Pour pasta sauce over noodles. Sprinkle with cheese. Cover and bake 30 minutes covered & 10 minutes uncovered or until hot and bubbly. Let stand before serving.

90. MISO SOUP - 2-4 Servings
2 cloves garlic, mashed
1/4 c green onions, sliced
1 package firm tofu, drained & cubed
1 tsp fresh ginger root, grated
c carrots, thinly sliced
c mushroom, thinly sliced
2 tablespoons miso
1 tablespoon dry sherry, to taste
4 cups water

Saute garlic until soft. Add onions, fresh tofu, ginger root, carrots and mushrooms. Cook an additional 5-10 minutes, or until vegetables are crisp tender. Dissolve miso in 1/4 cup of the water and add it to the vegetables in the saucepan along with the remaining water and dry sherry. Reheat and serve. For variety, enjoy with sushi or a tofu teriyaki bowl.

91. BBQ TEMPEH - 2 Servings
16 ounces Tempeh
1 large onion, thinly sliced
1 large green pepper sliced
12 mushrooms
1 c barbecue sauce

Cut the Tempeh into chunks. Steam over boiling water for 15 minutes. Marinate in BBQ sauce in the refrigerator for at least one hour. Place on outdoor grill with onions, peppers and mushrooms and cook until browned. Baste frequently. Or bake in 350 F oven, covered, for 30 minutes.

92. TEMPEH CHILI - 2 Servings
16 ounces Tempeh, cubed
1 large onion, diced
2 c tomato sauce
c shredded carrots
c frozen corn, thawed
3 tbsp chili powder
1 tbsp tamari
2 tsp garlic powder
1 tsp cumin

Saut Tempeh for about 10 minutes, until lightly browned. Add remainder of ingredients and simmer for 20 minutes.

93. LEMON TEMPEH - 4 Servings
1/4 cup freshly squeezed lemon juice
1/8 cup olive oil
1/4 teaspoon thyme
salt & pepper to taste
16 ounces Tempeh
4 whole wheat hamburger rolls

Preheat the oven to 400F. In a small bowl, combine the lemon juice, olive oil, thyme, salt and pepper for a marinade; set aside. Cut the Tempeh into pieces and steam for 15 minutes.
In a 2-quart casserole dish, combine the Tempeh and the marinade. Refrigerate for at least 4 hours. Bake, covered, for 30 minutes. Serve on the hamburger rolls. Garnish with lettuce and sliced tomatoes.

94. TEMPEH KABOBS - 3 servings
1/4 cup tamari
1/4 c vinegar
2 tbsp lemon juice
1 tbsp fresh cilantro
2 tsp crushed garlic
8 ounces Tempeh, cut into cubes
2 red peppers, cut into strips
1 small zucchini, sliced
1 yellow summer squash, sliced
12 medium mushrooms
8 cherry tomatoes
In a large jar, combine the tamari, vinegar, lemon juice, cilantro and garlic for a marinade; Steam Tempeh for 15 minutes. Add the Tempeh cubes and marinade, and refrigerate for 1 hour. In a large bowl, combine the red pepper, zucchini, squash, mushrooms, and tomatoes. On four skewers, alternate the vegetables and Tempeh. Grill for 5-10 minutes, turning frequently and brushing with the marinade. Serve.

95. MEATLESS STROGANOFF - 3 Servings
2 c vegetable broth
1 vegetable bouillon cube
1 cup textured soy protein
small onion, diced
1 c chopped mushrooms
1 tbsp wheat flour
1/4 cup sherry
cup sour cream
salt & pepper to taste
Egg noodles

Simmer textured soy protein in broth and bouillon for 5-7 minutes until tender. Drain textured soy protein and save liquid. Saute onions until transparent; add mushrooms and
drained textured soy protein. Stir in flour until it is absorbed. Gradually add reserved liquid, stirring until thickened. Add sherry, salt, pepper, and sour cream; heat thoroughly without boiling. Prepare noodles as directed on package and add to sauce.

96. UN-MEAT BALLS - 2-3 Servings
1/4 cup tomato sauce
3 tbsp water
1 tsp soy sauce
2/3 c dry textured soy protein
c chopped mushrooms
1/4 c chopped onions
c grated zucchini
2 tsp crushed garlic
1 can soybeans, drained & mashed
tsp each basil & oregano
salt & pepper to taste
3/4 c dry bread crumbs
1/3 c rolled oats

Combine the tomato sauce, water, soy sauce and bring to a boil. Pour over the textured soy protein and set aside until ready to use. Cook the mushrooms, onions, zucchini and garlic in a nonstick pan. Combine the textured soy protein, cooked vegetables and remaining ingredients in a mixing bowl. Mix together well. Form balls. Brown the balls in a nonstick skillet over medium heat. Serve with spaghetti sauce.

97. RICE CASSEROLE - 4 Servings
1 c brown rice, uncooked
1 c dry textured soy protein or 4 breakfast veggie sausage patties, cooked & crumbled
tsp each oregano & basil
15 oz. can garbanzo beans, drained and rinsed
1 green bell pepper, chopped
2 c grated carrots
1 c water (if using TSP)
1 c tomato juice
2 tbsp Worcestershire sauce
c seasoned bread crumbs

Preheat oven to 350 F. Lightly coat baking dish with cooking spray. Layer rice, TSP, and garbanzo beans. Sprinkle the oregano and basil over it, then layer the bell pepper and carrots. Combine the tomato juice, water and Worcestershire sauce. Pour the liquid over the casserole. Sprinkle bread crumbs over the top. Cover the casserole tightly with foil and bake for 1 hours.

98. MEATLESS MEATLOAF - 6 Servings
cup dry textured soy protein
6 veggie sausage patties, cooked & crumbled
3 egg whites
1/4 c chopped onion
1 c milk
1 tsp salt
tsp garlic powder
tsp each basil & oregano
1 tbsp Worcestershire sauce
tsp ground pepper
tsp dry mustard

Rehydrate textured soy protein with cup boiling water and let sit 5 minutes before mixing with sausage patties. Add the egg whites and onion and mix well. Add the remaining ingredients and combine thoroughly. Place mixture into a loaf pan and bake at 350 F for 1 hour, until cooked through.

99. MEDITERRANEAN TOMATO SOUP - 6 servings
2 tsp garlic, minced
small onion, chopped
5 c vegetable broth
5 c water
3 c textured soy protein
2 c uncooked brown rice
2 tsp dried oregano, crumbled
2 cans (14 oz) diced tomatoes
1 c diced zucchini

Saute garlic & onion until tender in large pot. Add broth, water, textured soy protein, brown rice and seasonings. Bring mixture to boil; reduce heat and simmer, covered, 30 minutes. Add tomatoes and zucchini; return to boil, reduce heat and simmer 20 minutes or until rice is tender. Serve.

100. SPICY TOFU PIZZA - 4 Servings
1 (12 oz.) package extra firm tofu, drained
1 tbsp Cajun spices
Whole wheat bread dough (or lightly toasted pita bread for fast preparation)
pizza sauce
2 (7 oz.) jars roasted red peppers, drained
1 c shredded cheese

Preheat oven to 450 F. Crumble tofu into bowl. Add spices. Marinate in refrigerator for at least 30 minutes. Roll out bread dough on a baking sheet and spread with pizza sauce. Top with crumbled tofu, red peppers and cheese. Bake 8 to 12 minutes or until toppings are heated throughout.

101. THAI CURRY - 4 Servings
2 tsp oil
1 pound extra firm lite tofu, cut into cubes
1 tbsp ginger powder
2 tsp crushed garlic
c light coconut milk
3/4 c water
2 tsp red curry paste
dash of salt
1 large sweet potato, peeled & cubed
1 medium red bell pepper, seeded & cut into strips
fresh basil

Heat oil in skillet. Add tofu & cook on medium until golden brown (about 7 minutes). Remove tofu. Add ginger & garlic to empty pan & cook for 30 seconds. Add coconut milk, water, paste & salt. Add sweet potato & bell pepper. Cover, reduce heat & simmer until vegetables are done (about 10-15 minutes). Return tofu to pan & simmer until sauce thickens (about 2 minutes). Garnish with basil.

102. LENTIL STEW - 6 servings
1 pound dried lentils
2 tsp olive oil
small onion, chopped
3 tsp minced garlic
4 ounces tomato paste
6 c broth
14 ounces stewed tomatoes, chopped, with juice
1 tsp salt
1 teaspoon cayenne
c broccoli florets
c cauliflower
1 red bell pepper, diced

Rinse lentils. Saute onions and garlic in oil in a large pot; cook until tender, 4-5 minutes. Add lentils and cook 1 minute, stirring. Add tomato paste and cook 1 minute, stirring. Add broth, tomatoes, salt, and cayenne. Bring to a boil. Reduce heat to medium-low and simmer until lentils are soft, about 1 hour. About 10 minutes before serving, add vegetables. Serve. For variety, serve with salsa, sour cream & cheese.

103. SPINACH & SOYBEANS - 4 Servings
1 tsp oil
2 tsp crushed garlic
2 pounds spinach, stems removed, washed & dried
3 c shelled frozen soybeans
2 tbsp soy sauce
1 tsp sesame oil

Heat oil in a large skillet. Add garlic & cook for 1 minute. Stir in spinach and cook until it wilts (about 1 minute). Add frozen soybeans, cover, and cook until heated through, about (4
minutes). Remove cover and add soy sauce. Simmer about 2 minutes. Drizzle sesame oil over dish & serve.

104. GLAZED TOFU - 4 Servings
1 pound extra firm lite tofu, cut into 8 slabs
c orange juice
1 tbsp maple syrup or honey
1 tbsp balsamic vinegar
2 tsp olive oil

Combine juice, syrup & vinegar in a small bowl. Heat oil in a large skillet. Add tofu & cook until golden brown (5-8 minutes). Turn & cook on other side. Add orange juice mixture to pan & simmer, turning tofu once, until liquid is a thick syrup, about 2 minutes. Serve with favorite carbohydrate (small side of brown rice & veggies - try steamed squash & zucchini or stir fry carrot matchsticks with peapods & bean sprouts).

105. LOW FAT VEGGIE JOES - 6 Servings
1 pound vegetarian burger crumbles
1 7 oz can tomatoes, diced
1/4 c water
2 tbsp quick-cooking rolled oats
1 tsp chili powder
2 tsp Worcestershire sauce
tsp garlic salt
dash hot pepper sauce
6 small whole wheat hamburger buns

In a large skillet, cook crumbles until brown. Stir in undrained tomatoes, water, oats, chili powder, Worcestershire sauce, garlic salt & hot pepper sauce). Bring to a boil. Reduce heat, simmer, for 5-10 minutes or until desired consistency. Serve with buns (Optional: eat with half a bun & enjoy with a half portion of applesauce).

106. STUFFED GREEN PEPPERS - 4 Servings
2 large green peppers, seeded & halved
1 pound vegetarian burger crumbles
1 7 ounce canned tomatoes, diced
c water
1/3 c brown rice
1 tbsp Worcestershire sauce
tsp dried oregano
1/4 c shredded cheddar cheese, divided

Immerse peppers in boiling water for 3 minutes Invert on paper towels & drain well. In a large skillet cook crumbles & stir in undrained tomatoes, water, uncooked rice, Worcestershire sauce, oregano, salt and pepper to taste. Bring to a boil. Reduce heat & simmer for 18-20 minutes or until rice is cooked. Stir half of the cheese. Fill peppers with meat mixture. Place in baking dish. Bake at 375 degrees for 15 minutes. Sprinkle with remaining cheese. Let stand 2 minutes.

107. LENTIL SOUP - 4 Servings
1 c green lentils, soaked 3 hours
1/4 lb vegetarian sausage
1 tsp salt
1 sm onion, chopped
1 stalk celery, chopped
2 carrots, sliced
1 cloves garlic, minced

1 16 ounce cans crushed tomatoes, with juice
1 tbsp each red wine, lemon juice & wine vinegar
pepper to taste
fresh basil, chopped

Place lentils in a large pan & add 1 quart of water. Bring to a boil & cover & simmer 20 minutes. Add salt. Spray another skillet with cooking spray. Saute onions, celery, carrot & garlic until soft, about 10 minutes. Mix the vegetables with the lentils. Add tomatoes, wine, lemon juice, & wine vinegar. Season with pepper. Bring to a boil, then simmer uncovered until the lentils are very tender, about 30 minutes. If soup becomes too thick, think with water. While simmering, brown meat. Drain, add lemon juice to meat & rinse thoroughly. Add to soup. Warm another few minutes. Add chopped basil before serving.

108. ARTICHOKE SOUP - 4 Servings
1 pound artichokes, peeled
2 c vegetarian broth, divided
4 tbsp light cream
salt & pepper to taste

Place artichokes in a saucepan & cover with cold water. Bring to a boil. Cover & simmer until completely soft. Cool in the liquid, then drain. Place the artichokes in a blender or food processor, add half of the broth & puree until smooth. Gradually add remaining stock.
Stir in light cream & season to taste.

109. BEAN TACOS - 8 Servings
1 red bell pepper, seeded & diced
1 can (16 ounce) pinto beans, drained
4 portions baked tofu, cubed
2 tsp minced garlic
1/3 c chili sauce
shredded lettuce
8 corn tortillas
c cheese, shredded
sour cream

Spray skillet with cooking spray. Add beans & cook uncovered for 10 minutes. Mash beans and peppers & mix in the chili sauce. Cook tofu with garlic on medium heat. Remove tofu & add red peppers to same skillet. Cook until softened, about 5 minutes. Warm tortillas. Place bean spread & tofu in tortillas. Add lettuce & cheese. Roll up & enjoy.

DESSERT

110. LEMON CREPES WITH STRAWBERRY SAUCE - 2 Servings
4 egg whites
1/4 c plus 2 tbsp whole-wheat flour
1 tbsp Sucanat
2 tbsp skim milk
1 tsp vanilla extract
2 tsp grated lemon zest
1/4 c part skim ricotta cheese
c cottage cheese

In a medium bowl, combine the egg, egg whites, flour, Sucanat, milk, vanilla and lemon zest and stir to combine. Combine the ricotta and cottage cheese and blend until smooth. add to the flour mixture and stir to blend. Heat a large nonstick skillet over medium heat. Spoon the batter by spoonfuls into the hot skillet and when holes appear in the pancakes, turn and cook for 1 to 2 minutes longer, until golden. Repeat until all the batter is used. Serve with strawberry sauce.

111. STRAWBERRY SAUCE
2 c fresh strawberries, quartered
2 tbsp orange juice
1 tsp finely minced orange zest
1 tbsp honey
1 tsp lemon juice

In a small saucepan, combine the ingredients and simmer gently, uncovered, for 6 to 8 minutes, stirring occasionally. Serve hot, warm or cool. To store, cover and refrigerate.



112. CHOCOLATE CREPES - 4 Servings
c wheat flour
2 tbsp cocoa powder
1 tbsp Sucanat
1 1/4 c skim milk
dash salt
4 egg whites
1 tsp oil
2 pints strawberries, cut in quarters
1 tablespoon raspberry liqueur
1/4 c ricotta cheese
1/4 c cottage cheese

Mix the flour, cocoa powder, Sucanat and salt. Add the eggs, milk and oil and beat until smooth. Transfer the crpe batter to a bowl and let sit for 15 minutes. Lightly spray a small nonstick pan. Warm the pan over medium low heat. Pour 2 tablespoons of the crpe batter into the pan. Tilt the pan to coat the bottom evenly with the batter. Cook the crpe until small bubbles form on the surface and the bottom is set. Flip the crpe over and cook until cooked through (about 1 minute on each side). Transfer to a plate. Repeat with the remaining batter. Combine the strawberries, liqueur, cottage cheese and ricotta. Fill crpes and enjoy!

113. RASPBERRY BAKED APPLES - 8 servings 8 Rome apples (or other baking apples), cored
3/4 c raspberry preserves
1 tsp ground cinnamon

Preheat oven to 375. Mix apricot preserves with the next four ingredients. Spoon apricot mixture into apples. Place apples in baking dish. Add inch water. Bake at 375 for 45 to 60 minutes, basting frequently. Serve hot.

114. CINNAMON DROP SCONES - 4 Servings
2 c self-rising whole-wheat flour
1 tsp cinnamon
1 tbsp Sucanat
2 egg whites
1 c pineapple juice

Mix flour, cinnamon and Sucanat in a large bowl. Add egg with c pineapple juice & mix until batter is smooth. Beat in remaining juice. Lightly spray a nonstick skillet. Drop tablespoons of the batter until bubbles form. Turn over and cook until both sides are golden brown. Repeat with remaining batter. Serve with jam and cottage cheese. (For variety, use milk instead of juice, and grated parmesan cheese & chives instead of cinnamon & Sucanat. Serve with sour cream and cottage cheese).

115. CARIBBEAN RICE PUDDING - 2 Servings
3 c cottage cheese
3/4 c of brown rice, cooked & cooled
1 tbsp Sucanat
tsp coconut extract
1 tbsp unsweetened shredded coconut
1 mango, chopped

Place cottage cheese, rice, Sucanat, coconut extract & coconut in a bowl and mix thoroughly. Enjoy with fruit.

116. BLUEBERRY COBBLER - 4 Servings
Filling
cup fruit-sweetened blueberry syrup
3 tbsp cornstarch
3 tbsp water
tsp cinnamon
4 c blueberries
Cobbler Dough
1 c wheat flour
1 tsp baking powder
tsp salt
1 tbsp melted margarine
2 tbsp apple juice concentrate
1/4 c berry yogurt
2 tsp sugar

Preheat oven to 400 degrees. Spray deep dish pie pan with nonstick spray. Sift together flour, baking powder, and salt. In a separate bowl, combine margarine, juice concentrate,
and yogurt. Combine with flour mixture. Then knead dough. On floured surface, roll dough flat. Stir cornstarch into water until dissolved. Mix in syrup and cinnamon, and let sit while you make the dough. Fold rinsed, drained berries into syrup and cornstarch mixture. Pour berry filling into sprayed pan, and set cobbler dough into place over the top, making the dough surface as even as possible. Press dough against sides of pan, and slice a few air vents over the top. Turn oven down to 375 degrees, and bake for 20 to 25 minutes. The cobbler is done when the dough is light brown. Sprinkle with sugar.

117. FRESH STRAWBERRY PIE - 6 servings
4 c strawberries, quartered
1/4 c powdered sugar
Pie Crust
1 cup wheat flour
1 tsp baking powder
tsp salt
1 tbsp melted butter
2 tbsp apple juice concentrate
1/4 c berry yogurt

For crust, sift together flour, baking powder, and salt. In a separate bowl, combine butter, juice concentrate, and yogurt. Combine with flour mixture. Then knead dough. On floured surface, press dough flat. Place in bottom of pie pan & prick all over with a fork. Cover with aluminum foil & bake at 400 degrees for 20 minutes. Let cool.
Sprinkle powder sugar on bottom of crust. Press strawberries into sugar. Let chill for at least one hour. Serve each slice with a dollop of light whipped topping.

118. STRAWBERRY MILKSHAKE - 2 Servings
2 c strawberries, frozen
1 c fruit-sweetened strawberry yogurt
2/3 cup skim milk
4 tsp Sucanat

Freeze the yogurt for an hour. Thoroughly pure ingredients in a blender or food-processor. Serve.

119. CHOCOLATE RASPBERRY BROWNIES - 12 Servings
1 c Sucanat
3/4 c unsweetened cocoa powder
6 eggs
1 jar (10 oz.) all fruit raspberry preserves (or apricot, or cherry)
1 tsp vanilla
tsp salt
tsp baking soda
1/4 tsp almond extract
1 c wheat flour

Thoroughly coat a 9x13 inch pan with nonstick cooking spray. Set aside. With an electric mixer, combine Sucanat and cocoa. Gradually pour in egg substitutes or egg whites and raspberry jam, beating on low-speed until sugar is no longer grainy. Add vanilla, salt, and almond extract and beat briefly to mix. Combine flour and baking soda and stir in with a spatula. Do not over mix. Turn into prepared pan. Bake in preheated 325-degree oven 30-35 minutes. Brownies should be slightly under-baked but not runny in the center. Allow to cool and cut into small squares.

120. CARROT CAKE - 4 Servings
4 egg whites
1/4 c Sucanat
1 tsp vanilla
1 1/3 c instant dry milk powder
3/4 c whole wheat flour
2 tsp baking soda
2 tsp cinnamon
3 c grated raw carrots
1 c canned crushed pineapple, with juice
1/4 c raisins or unsweetened shredded coconut,

Preheat oven to 350 degrees F. Spray a 9 inch cake pan with cooking spray. In mixing bowl, using electric mixer, beat eggs, sugar, vanilla until light and fluffy. In another bowl, mix milk powder, flour, baking soda and cinnamon. Add this to the egg mixture and beat on low speed until well mixed. Add remaining ingredients and stir until combined. Pour batter into the pan and bake until toothpick comes clean when inserted in center of the cake, about 35 to 40 minutes. Cool. Serve with frosting.

Cream Cheese Frosting
8 ounces cream cheese, softened
2 tbsp confectioner's sugar
1 tbsp skim milk
2 tsp vanilla extract
1 tbsp Sucanat

Prepare frosting: In medium-size bowl with electric mixer at medium speed, beat cream cheese gradually adding confectioners' sugar, milk, vanilla and sweetener, until smooth and fluffy. Spread over cooled cake.

121. RASPBERRY-ALMOND BARS - 4 Servings
2 c wheat flour
1/4 c Sucanat
1/8 teaspoon salt
4 tablespoons cold margarine, cut into pieces
2 egg whites
1 tbsp skim milk or water
2 tsp grated lemon peel
2/3 c raspberry jam or jelly (all-fruit)
1 tsp cornstarch
1/4 cup chopped toasted almonds, optional

Combine flour, Sucanat and salt in medium bowl, cut in margarine with pastry blender until the mixture is coarse crumbs. Mix in egg, milk and lemon peel. Mixture will be crumbly. Press evenly into bottom of lightly sprayed 11 x 7-inch baking dish. Bake in preheated 400F oven until edges of crust are browned, about 15 minutes. Cool on wire rack. Mix spreadable fruit and cornstarch in small saucepan; heat to boiling. Boil until thickened, stirring constantly, 1 minute; cool slightly. Spread mixture evenly over cooled crust; sprinkle with almonds. Bake in preheated 400F oven until spreadable fruit is thick and bubbly, about 15 minutes. Cool on wire rack; cut into squares.

122. MERINGUE APPLES - 4 Servings
4 baking apples
4 tbsp all fruit jam or marmalade
2 egg whites
4 tbsp Sucanat

Preheat oven to 350 degrees F. Core apples. Place in a oven proof dish & spoon tbsp jam into center of each. Cover & bake for 35-40 minutes or until tender. Whisk egg whites until holds soft peaks. Whisk in Sucanat &.remaining jam. Spoon meringue over apples & return to oven for 10-15 minutes. Serve hot.

123. PEARS WITH CHOCOLATE SAUCE - 4 Servings
1 tbsp butter
1 tbsp wheat flour
1 can (28 oz) pear halves in fruit juice
2 tbsp cocoa
1 can evaporated milk
3 tbsp Sucanat

In small saucepan, melt butter; whisk in flour; cool 1 minute. Drain pears reserving 1/3 cup liquid; set pear halves aside. Whisk cocoa into reserved liquid; add to flour mixture in saucepan. Stir in evaporated milk. Cook over medium heat until mixture boils and thickens. Remove from heat and stir in sweetener. Divide pear halves on serving plates; drizzle with warm chocolate sauce. Try with strawberries, raspberries or peaches.

124. RASPBERRY BRULEE - 8 Servings
1 can (12 ounces) evaporated skim milk
2 tbsp cornstarch
1/3 c Sucanat
4 egg whites lightly beaten
1 tsp vanilla
8 ounces cream cheese
fresh raspberries

Combine milk & cornstarch in double boiler until completely dissolved. Add Sucanat & egg whites. Mix well. Place double boiler over simmering water & cook, stirring constantly, until thickens. Remove from heat and stir in vanilla. Add cream cheese & stir until mixture is smooth. Fold in raspberries & divide among 8 ramekins. Cover & chill for 2 hours. Sprinkle 1 tsp sugar over each brulee. Broil until sugar melts & begins to brown. Serve. Optional: add 1 tbsp cocoa for chocolate-raspberry brulee.

125. SKILLET APPLE PIE - 4 Servings
4 medium baking apples, grated
3 tbsp chopped pecans or walnuts
4 tbsp Sucanat
tsp lemon juice
4 tsp butter

Combine, form into patties, heat on a skillet (with melted butter) for 5 minutes on each side serve with scoop of vanilla yogurt.

126. PEACH SOUFFLE - 4 Servings
2 peaches
4 tbsp Sucanat
tsp lemon juice
1/4 tsp salt
4 egg whites

Heat oven to 350 degrees. Spray 4 individual souffle dishes (1-cup capacity). Peel peach and cut into thin slices. Sprinkle with 1 tablespoon of sugar and the lemon juice. Beat egg whites with salt until they hold soft peaks. Gradually beat in the remaining sugar and continue beating until the whites hold stiff peaks. Gently fold in peach slices. Divide among dishes and smooth tops. Bake until puffed and browned, about 18 minutes. Serve immediately.

127. MELON COMPOTE - 3 Servings
1 c water
1/3 c Sucanat
c mint leaves, chopped
3 tbsp bourbon
1 tbsp lemon juice
large honeydew melon, seeded
3 nectarines, sliced

Stir 1 cup water and sugar in heavy medium saucepan over low heat until sugar dissolves. Add chopped fresh mint. Boil over medium heat 5 minutes. Cool completely. Strain into small bowl, pressing firmly on mint. Mix bourbon and lemon juice into syrup. Can be prepared 3 days ahead. Cover and refrigerate. Next, scoop honeydew with melon baller. Combine melon balls and sliced nectarines and sliced fresh mint in large bowl. Add syrup and toss thoroughly to combine. Refrigerate compote at least 20 minutes and up to 2 hours. Garnish compote with mint sprigs.

128. BROWNIE TORTE - 4 Servings
c chocolate wafer crumbs
c wheat flour
1 tbsp cocoa
tsp cinnamon
1 tbsp espresso or coffee (liquid)
2 ounces bitter chocolate
c cream cheese
1/4 c Sucanat
1 tsp vanilla
4 egg whites

Preheat oven to 325 degrees. Line pie pan with chocolate wafer crumbs. For filling, combine flour with cocoa & cinnamon. Melt chocolate over double boiler & combine with espresso. Blend cream cheese, Sucanat, vanilla & egg whites. Add chocolate mix to cream cheese mix. Gradually stir in flour mix. Pour into prepared crust. Bake for 30 minutes.

129. GRANOLA FRUIT LAYER - 4 Servings
2 c raspberries, strawberries or peaches
1 c yogurt (vanilla or other flavor)
c fruit sweetened granola
2 tbsp jam mixed with 2 tbsp fruit juice

Layer fruit yogurt & fruit in 4 glasses. Drizzle jam/juice mixture over top. For complete meal, serve with cottage cheese (sweeten with fruit juice).

130. STRAWBERRY CHEESECAKE - 6 Servings
1-1/4 cups graham cracker crumbs
1/4 c Sucanat
1 package (8 ounces) cream cheese, softened
1 tsp vanilla
2 tsp Sucanat
1 c cold water
2 tbsp cornstarch
1 package strawberry gelatin
3 tsp Sucanat
1 pint strawberries, hulled, sliced
6 tbsp frozen light whipped topping (optional)

Lay graham crackers an 8-inch pie pan; pat evenly on bottom and side of pan. Beat cream cheese, vanilla, and Sucanat in small bowl until fluffy; spread evenly in bottom of crust. Mix cold water and cornstarch in small saucepan; heat to boiling, whisking constantly until thickened, about 1 minute. Add gelatin and Sucanat, whisking until gelatin is dissolved. Cool 10 minutes. Arrange half of the strawberries over the cream cheese; spoon half the gelatin mixture over strawberries. Arrange remaining strawberries over pie and spoon on remaining gelatin mixture. Refrigerate until pie is set and chilled, 1 to 2 hours. Serve with whipped topping, if desired.

Blueberry Cheesecake - Arrange 1 cup blueberries over cream cheese in pie crust; spoon half the gelatin mixture over berries; spoon half the gelatin mixture over the berries.

Strawberry Banana Cheesecake - Substitute sugar-free strawberry-banana gelatin for the strawberry gelatin. Slice 1 small banana and arrange over cream cheese; spoon half the gelatin mixture over; top with sliced strawberries and top with remaining gelatin mixture.

131. PUMPKIN CHEESECAKE - 12 Servings
16 oz. light cream cheese
16 oz. canned pumpkin
9 eggs
3 tbsp molasses
1/4 c Sucanat
1 tsp cinnamon
tsp ground ginger
1 tsp vanilla
1/8 tsp cloves
1/8 tsp ground nutmeg
1 c crushed graham crackers
1 tsp cinnamon

Preheat oven to 350 F. In small a bowl, mix graham cracker crumbs with cinnamon. Put mixture in a pie pan. Set aside. In a large bowl, beat cream cheese with an electric mixer on high speed, until smooth, approximately 2 minutes. Add remaining ingredients and beat on low speed until blended and smooth, approximately 1 minute. Pour cream filling into crust. Bake cheesecake 55 minutes or until set. Cool 15 minutes and run a knife around the sides to loosen the cake from the pan. Cool on wire rack to room temperature, cover and refrigerate 2 hours before serving.

132. CHOCOLATE BREAD PUDDING - 4 Servings
6 eggs
2 c skim milk
4 tbsp Sucanat
1/4 c cocoa
1 tsp brandy
1 tsp vanilla
4 slices wheat bread, stale or fresh, cut into large pieces

Preheat oven to 350. Mix eggs with milk, brown sugar, cocoa and vanilla. Spray a muffin tin with nonstick cooking spray. Put bread into muffin pan. Pour egg mixture into muffin tins, over bread. Sprinkle with cinnamon. Bake for 25 minutes. Remove from oven and refrigerate for one hour.

133. LEMON BREAD PUDDING - 4 Servings (P 0 C 1)
1 12 ounce can evaporated skim milk
1/3 c Sucanat
1 tbsp grated lemon rind, yellow only
1 tsp vanilla
1/4 tsp cinnamon
1/4 tsp salt
3 c wheat bread, diced

Preheat oven to 325 Degrees F. Spray a pan with cooking spray. Combine milk, sugar, rind, vanilla, cinnamon & salt. Stir well. Add bread & allow to stand for 20 minutes. Spoon into pan & press down firmly. Cover with foil and bake for 40 to 45 minutes. Cover & refrigerate for 3 hours. For variety, add sliced apples & bananas before baking.

134. CREAMY FRUIT DIP - 2 Servings
2 c cottage cheese
1/4 tsp vanilla
1/4 tsp almond extract
3 tsp almond butter
4 tbsp Sucanat

Blend on high until creamy smooth, lump free. Refrigerate & serve with favorite fruit.

135. BANANA COOKIES - 8 Servings
3 ripe bananas
1 c raisins
2 c rolled oats
1/4 c oil
1 tsp vanilla

Mash bananas. Stir in remaining ingredients. Let sit for 15 minutes. Drop small clumps of dough onto ungreased cookie sheet. Bake at 350 Degrees F for 20 minutes or until golden brown.

136. APPLE CRISP - 3 Servings
6 baking apples
2 tbsp apple juice concentrate
2 tbsp Sucanat
1 tbsp cornstarch
3 tsp lemon juice
tsp cinnamon
2/3 c rolled oats
1/3 c Grape-Nuts cereal
1 tbsp apricot jam

Preheat oven to 375-degrees F. Peel, core,and cut the apples into small pieces. In a large saucepan, combine apples, apple juice concentrate, Sucanat, cornstarch, lemon juice, cinnamon, and 2 cups water. Bring to a boil, lower heat & simmer 15 minutes. The syrup should thicken slightly and fall below the level of the apples. Make crisp topping: Combine oats (set aside 1 tablespoon), Grape-Nuts, and jam in a food processor and process until jam is evenly distributed. Transfer to a bowl and stir in the reserved 1 tablespoon rolled oats. Place apples in a pie pan. Spread the crisp topping evenly over the apples. Bake until apples are bubbly and topping is lightly browned, about 25 minutes.

137. CHOCOLATE MUFFINS - 4 Servings
1/3 c oatmeal, ground up
1 1/3 c wheat flour
1 tbsp baking powder
1/4 c Sucanat
c cocoa powder
1 tsp salt
4 egg whites
1 c skim milk
1 c applesauce
1 tsp vanilla

Stir together all dry ingredients Mix together all liquid ingredients in a separate bowl. Add liquid ingredients to dry ingredients and stir just until moistened. Mixture will be lumpy. Bake in non stick muffin tins at 375 for 20 minutes.

138. PUMPKIN MUFFINS - 8 Servings
1 c wheat flour
1 c oatmeal ground to a course flour (use a blender) or 2/3 c oat flour
1 tbsp baking powder
1 tsp salt
c Sucanat
4 egg whites
1 c skim milk
1 15 ounce canned pumpkin with spices
(or add 1 tsp cinnamon, tsp ginger & 1/4 tsp cloves)

Preheat oven to 375 degrees. Mix together dry ingredients in a large bowl . Mix together wet ingredients in a separate bowl. Add wet ingredients to dry ingredients and stir until mixed (will be lumpy). Lightly spray non-stick muffin tins. Bake at 375 degrees F for 25 minutes .

139. APRICOT CAKE - 4 Servings
1 c wheat flour
1/4 c Sucanat
tsp almond extract
2 egg whites
2 tsp skim milk
1 large can apricots or peaches, drained (canned in natural juice, not syrup)

Combine all ingredients except apricots. Fill glass dish with apricots. Pour batter over fruit. Bake at 350 degrees F for 40 minutes. For variety, try with cooking apples.

140. COTTAGE CHEESE & FRUIT CREPES - 4 Servings
1 c old fashioned oatmeal
2 egg whites
1 c skim milk
tsp vanilla or almond extract
Filling
Cottage Cheese
Fruit such as strawberries or blueberries

Place oatmeal in a blender and grind until fine. Add the rest of the ingredients. Blend until well combined. Heat a round skillet and spray with cooking spray. Put about 3 tablespoons of batter in skillet and spread around to make a thin crepe. When lightly browned, turn crepe over and briefly cook other side.

INDEX

BREAKFAST
1. PEACHES & RICOTTA
2. CHEESE MUFFINS
3. APPLE MUFFINS
4. BANANA SMOOTHIE
5. CHEESE BLINTZES
6. ENGLISH MUFFIN BREAKFAST SANDWICH
7. WAFFLES
8. COTTAGE CHEESE PANCAKES
9. BLUEBERRY CREPES
10. OATMEAL PANCAKES
11. FAST FRITTATA
12. EGG PIZZA
13. VEGGIE OMELET
14. FRENCH TOAST
15. VEGGIE BURRITO
16. BEAN BREAKFAST BURRITO
17. PINEAPPLE-BANANA MOUSSE
18. FRUIT & YOGURT PARFAIT
19. HEALTHY QUICHE
20. LOW FAT WHEAT CRUST
21. PUFFED OVEN PANCAKE
22. BASIC CREPES
23. PUFFY OMELET WITH CHEESE SAUCE
24. APRICOT SOUFFLES
25. SPINACH PUFFS

LUNCH
26. FAST PIZZA
28. CHILI
29. ROLL UPS
30. QUESADILLAS
31. SPANISH RICE
32. BLACK BEAN AND CORN SALSA
33. VEGGIE COBB SALAD
34. VEGGIE TURKEY SALAD
35. NAAN PITAS
36. VBLT Sandwich
37. BAGEL SANDWICH
38. SPICY BEAN TORTILLAS
39. SUSHI br>40. HOT DELI HOAGIES
41. SPLIT PEA SOUP
42. SEITAN PITAS
43. HOT SOUTHWESTERN ROLL UPS
44. FRUIT SALAD br>45. FALAFEL & PITA
46. PORTOBELO SANDWICH
47. FRIED RICE
48. RED BEANS & RICE
49. ZUCCHINI BOATS
50. TOFU JERKY
51. HONEY NUGGETS
52. GOLDEN BAKED BEANS
53. MOCK EGG SALAD
54. SPINACH SALAD
55. CAESAR SALAD

DINNER
56. LASAGNA
57. TOFU FAJITAS
58. CALZONES
59. BEAN ENCHILADAS
60. ORANGE TOFU STIR FRY
61. STIR-FRY & NOODLES
62. THAI STIR-FRY
63. ORANGE STIR-FRY
64. SPICY PASTA
65. PASTA alla CARBONARA
66. BAKED GARLIC POTATOES
67. ONE-POT PASTA
68. SCRAMBLED COTTAGE CHEESE
69. BROCCOLI SOUP
70. FALAFEL WITH CUCUMBER-TOMATO SALAD
71. HUMMUS
72. BAKED TOFU
73. INDIAN CHICKPEAS
74. RAVIOLI SOUP
75. ITALIAN BEAN SOUP
76. BBQ BLACK BEAN CAKES
77. TWICE BAKED POTATOES
78. STIR-FRY WITH PEPPERS & PEANUTS
79. MEXICAN BEAN SOUP
80. SOBA TOFU & BROCCOLI
81. CHILI
82. CRISP TOFU AND GREENS
83. TEMPEH STIR FRY
84. VEGGIE BURGERS
85. BLACK BEAN & RICE SALAD
86. CHINESE NO-MEAT BALLS
87. CAJUN STEW
88. SPICY BURRITOS
89. MANICOTTI
90. MISO SOUP
91. BBQ TEMPEH
92. TEMPEH CHILI
93. LEMON TEMPEH
94. TEMPEH KABOBS
95. MEATLESS STROGANOFF
96. UN-MEAT BALLS
97. RICE CASSEROLE
98. MEATLESS MEATLOAF
99. MEDITERRANEAN TOMATO SOUP
100. SPICY TOFU PIZZA
101. THAI CURRY
102. LENTIL STEW
103. SPINACH & SOYBEANS
104. GLAZED TOFU
105. LOW FAT VEGGIE JOES
106. STUFFED GREEN PEPPERS
107. LENTIL SOUP
108. ARTICHOKE SOUP
109. BEAN TACOS

DESSERT
110. LEMON CREPES
111. STRAWBERRY SAUCE
112. CHOCOLATE CREPES
113. RASPBERRY BAKED APPLES
114. CINNAMON DROP SCONES
115. CARIBBEAN RICE PUDDING
116. BLUEBERRY COBBLER
117. FRESH STRAWBERRY PIE
118. STRAWBERRY MILKSHAKE
119. CHOCOLATE RASPBERRY BROWNIES
120. CARROT CAKE
121. RASPBERRY-ALMOND BARS
122. MERINGUE APPLES
123. PEARS WITH CHOCOLATE SAUCE
124. RASPBERRY BRULEE
125. SKILLET APPLE PIE
126. PEACH SOUFFLE
127. MELON COMPOTE
128. BROWNIE TORTE
129. GRANOLA FRUIT LAYER
130. STRAWBERRY CHEESECAKE
131. PUMPKIN CHEESECAKE
132. CHOCOLATE BREAD PUDDING
133. LEMON BREAD PUDDING
134. CREAMY FRUIT DIP
135. BANANA COOKIES
136. APPLE CRISP
137. CHOCOLATE MUFFINS
138. PUMPKIN MUFFINS
139. APRICOT CAKE
140. COTTAGE CHEESE & FRUIT CREPES


 

 

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