Table of Contents

INTRODUCTION

SUPER BBQ CHICKEN -STYLE SEITAN

BBQ Sauce

BEST EVER CHINESE EGGPLANT WITH SEITAN

DELIGHTFUL RED LENTIL CURRY

Curry Paste

BROCCOLI-MUSHROOM-BASIL-RED ONION EGG WHITE FRITTATA

DELICIOUS ASPARAGUS-LEEK-RED ONION EGG WHITE FRITTATA

ZUCCHINI PASTA WITH HOME-MADE MARINARA SAUCE

Marinara Sauce

ZUCCHINI PATTIES WITH HOME-MADE MARINARA SAUCE

GINGER TOFU TRIANGLES

YUMMY MARINATED TOFU

MARINATED TOFU SALAD

BBQ TOFU VEGGIE STIR-FRY

SPRING OMELET

DELIGHTFUL OVEN-BAKED FRITTATA

Oven-Roasted Asparagus

SCRAMBLED TOFU WITH SPRINKLE OF VEGGIE CHEESE

Brussels Sprouts

VEGGIE MEATBALLS WITH LOW-FAT MARINARA SAUCE

TEMPEH DELIGHT

OVEN-BAKED TEMPEH

DYNAMITE LENTIL-KALE STEW

DIVINE BLACK BEAN SOUP

SCRUMPTIOUS VEGETARIAN CHILI

FRESH SPINACH-MUSHROOM-LENTIL STEW

GARLIC PEPPER SEITAN

FABULOUS BBQ SEITAN

DELICIOUS DAHL WITH FRESH SPINACH

VEGETABLE RATATOUILLE

WONDERFUL SEITAN MAKHANI

GARLIC-TEMPEH ZUCCHINI SPAGHETT

LOVELY VEGETABLE BEAN CURRY

TEMPEH AND WILD MUSHROOM FRICASSEE

INTRODUCTION

I first learned of the 17 Day Diet from a friend who had used the program to lose weight after giving birth to her first child. I thought I was eating a reasonably good diet at the time, but I was consuming too much sugar and dairy products. When I decided to give the diet program a try, I was mainly looking for a way to shed a couple of pounds and get rid of the belly bloat, while giving my body a break from all that sugar. For those unfamiliar with the program, the 17 Day Diet consists of four cycles designed for rapid weight loss in terms of boosting metabolism and targeting stored fat. I love the program because it works: the weight comes off and it has introduced me to a healthier dietary regime, while also cutting the sugar from my system.

While I have found the program to be very effective, being a vegetarian, I have struggled with the meal plans available because most of them do not strictly cater to vegetarians. This is, in my opinion, especially true for Cycle 1, which is the most limited in terms of what foods can be consumed. As a result of this struggle, I decided to create my own recipes, strictly following the 17 Day dietary requirements but incorporating meat substitutes introduced by the founder of the program. The recipes in this book are the result of these efforts. The recipes are simple and easy to make and most can be prepared in 30 minutes or less. None of them include a long list of ingredients. I hope you’ll enjoy the meals and will find them a useful addition to your existing recipe collection. My absolute favorite is the Chinese eggplant seitan dish—I eat it even when I am off the diet program!

I wish you the best of luck with reaching your health and dietary goals!

Kind regards,

Karen

SUPER BBQ CHICKEN -STYLE SEITAN (2.5 SERVINGS)

Ingredients:

Vegetable cooking spray

1 medium onion, diced

8 oz. seitan cutlets, cut into thin strips

1/4 cup homemade BBQ sauce (see recipe)

BBQ Sauce (makes a big portion for several dishes)

3/4 cup reduced sugar ketchup

1 tsp Dijon mustard

2 TBS Worcestershire sauce

1 TBS agave nectar

1 tsp of paprika

Directions:

1. Spray a skillet with cooking spray. Add diced onion and sauté over medium heat.

2. Add seitan strips and cook for 5 minutes. Add home-made barbecue sauce and stir to combine. Let simmer until barbecue sauce is hot.

3. Serve with a green salad or a vegetable of your choice.

BEST EVER CHINESE EGGPLANT WITH SEITAN (2.5 SERVINGS)

Ingredients:

4 TBS olive oil [divide between seitan (1.5 TBS) and eggplant 2.5 TBS)]

1 (8 oz.) package seitan, cut into thin strips

2 Chinese eggplants

1 bunch green onions, chopped

1/2 cup water

1/2 TBS crushed red pepper flakes

3 cloves of garlic, minced

1 TBS lite soy sauce

Coarse black pepper to taste

Directions:

1. Stirring frequently, cook strips of seitan in 1.5 TBS olive oil over medium heat for about 5 minutes, until brown on all sides. Set aside.

2. Slice eggplants in half lengthwise and cut into 1-inch half-moons.

3. Cook eggplant in 2.5 TBS olive oil until soft, about 5 minutes. Add minced garlic and chopped green onions. Cook for a minute. Stir in the water and season with red pepper flakes.

4. Lower temperature; cover and simmer until all the water is absorbed. Add soy sauce and stir to coat. Season with coarse black pepper.

5. Combine cooked seitan with eggplant and heat thoroughly. Serve with your favorite vegetable.

DELIGHTFUL RED LENTIL CURRY

Ingredients:

1/2 cup red lentils

1/4 large onion, diced

1 TBS olive oil

2 TBS home-made curry paste

(see recipe below)

1/2 TBS curry powder

1/4 tsp ground turmeric

1/4 tsp ground cumin

1/4 tsp chili powder

2 cloves of garlic, minced

1/4 tsp fresh ginger, minced

1/4 of a 14.25 oz. can tomato puree (approximately 3.5 oz.)

1/2 TBS reduced sugar ketchup

Directions:

1. Rinse lentils in cold water until water runs clear. Place lentils in a pot with enough water to cover; bring to a boil, cover, reduce heat to medium-low and let simmer for 10 minutes, or until tender. 2. Add water if needed to keep covered. Be careful not to overcook. Drain and set aside.

3. While the lentils are cooking, sauté onion and garlic in olive oil in a skillet.

4. Mix ginger, home-made curry paste, and seasonings together in a small bowl. Add mixture to skillet. Increase heat to high and cook, stirring constantly, until fragrant, 1–2 minutes.

5. Stir in the tomato puree, remove from heat, and add lentils into the skillet, mixing well.

Curry Paste (makes 2 servings)

Ingredients:

1/4 cup red onion, chopped

1 stalk fresh lemongrass, minced

1 tsp cayenne pepper

4 cloves of garlic

1 thumb-sized piece of fresh ginger, sliced

2 TBS reduced sugar ketchup

1 tsp ground cumin

3/4 tsp ground coriander

1/4 tsp ground white pepper

2 TBS soy sauce

1 TBS paprika

3 TBS cold water

2 TBS fresh-squeezed lemon juice

Directions: Blend all ingredients in a food processor.

SIMPLE DINNER SMOOTHIE

Ingredients:

1 cup frozen blueberries

6 oz. Greek yoghurt

A handful of fresh spinach

2–3 ice cubes

Directions:

Place all ingredients in a blender and blend until smooth.

BROCCOLI-MUSHROOM-BASIL-RED ONION EGG WHITE FRITTATA

Ingredients:

4 egg whites

(3/4 cups if using liquid egg whites)

1 TBS olive oil

1/8 red onion, chopped

2 cups broccoli, boiled

1 clove of garlic, minced

1/2 TBS fresh thyme, chopped

Salt and coarse black pepper to taste

Optional: hot sauce

Directions:

1. Boil broccoli. Sauté vegetables in olive oil over medium heat. Add broccoli.

2. Whisk egg whites, salt, pepper, and thyme together in a small bowl. Pour over vegetable mixture and cook over low heat until frittata is set (about 3 minutes).

3. Flip frittata and cook for one more minute. Serve with remaining broccoli and hot sauce (optional).

PS: For variation, use fresh spinach instead of broccoli.

DELICIOUS ASPARAGUS-LEEK-RED ONION EGG WHITE FRITTATA

Ingredients:

4 egg whites

(3/4 cups if using liquid egg whites)

1 TBS olive oil

1/4 leek, sliced

1/8 red onion, chopped

6 stalks of asparagus, chopped

1 clove of garlic, minced

1/2 TBS fresh thyme, chopped

Salt and coarse black pepper to taste

Optional: hot sauce

Directions:

1. Sauté vegetables in olive oil over medium heat.

2. Whisk egg whites, salt, pepper, and thyme together in a small bowl. Pour over vegetable mixture and cook over low heat until frittata is set (about 3 minutes).

3. Flip frittata and cook for one more minute. Serve with hot sauce (optional).

ZUCCHINI PASTA WITH HOME-MADE MARINARA SAUCE

Ingredients:

2 zucchinis, peeled

1 TBS olive oil

1/4 cup water

Garlic powder, salt, and coarse black pepper, to taste

Home-made marinara sauce (see recipe)

Optional: a dash of low-fat Parmesan cheese

Marinara Sauce

Ingredients:

1 TBS olive oil

2 cloves of garlic, peeled and sliced

1 TBS dried oregano

3 TBS onion, finely chopped

1 can (14.5 oz.) crushed tomatoes

2 TBS tomato paste

1 bay leaf

Salt, coarse black pepper, fresh basil leaves (optional)

Directions for zucchini:

1. Using a vegetable peeler, peel long slices off the zucchini, stopping when you reach the seeds. Turn zucchini over and continue “peeling.” Discard seeds. Cut the zucchini peels into thinner strips resembling spaghetti.

2. Heat olive oil in a skillet over medium heat; stir in zucchini strips and cook in hot oil for 1 minute. Add water and cook until zucchini is softened, maximum 5 minutes. Season with salt, black pepper, and a generous amount of garlic powder (optional: add Parmesan).

3. Serve with home-made marinara sauce. Remember: 1/2 cup marinara sauce equals 1 serving.

Directions for marinara sauce:

1. In a large saucepan, heat oil over medium heat. Add garlic and onion and sauté for 2–3 minutes, until golden brown.

2. Add tomatoes and tomato paste. Season with oregano, bay leaf, salt, and pepper and bring to a boil.

3. Cover and simmer sauce over low heat for approximately 5 minutes.

Optional: Add fresh chopped basil leaves.

4. Remove bay leaf. Puree sauce in a food processor.

ZUCCHINI PATTIES WITH HOME-MADE MARINARA SAUCE (2 SERVINGS)

Ingredients:

2 cups zucchini, grated

2 eggs, beaten

1/4 cup red onion, chopped

6 white mushrooms, chopped

3 cloves of garlic, chopped

1/2 cup Parmesan cheese, grated

1/2 cup vegetarian cheese, grated (such as Daiya)

Non-stick cooking spray

Salt and coarse black pepper, to taste

Home-made marinara sauce (see recipe)

Optional: a dash of Greek yoghurt or low-fat cream cheese

Directions:

1. Grate zucchini. Place it in a colander to draw out the excess moisture. Pat dry with paper towels.

2. In a medium bowl, combine zucchini, eggs, onion, garlic, mushrooms, Parmesan cheese, and vegetable cheese. Stir well. Season with salt and black pepper.

3. Coat skillet lightly with non-stick cooking spray, over medium-high heat. Take one tablespoon of zucchini mixture and drop into skillet. Cook for 3–5 minutes per side until golden.

4. Serve with 1/2 cup home-made marinara sauce (see recipe), a dollop of Greek yoghurt, or low-fat sour cream. Remember: 1/2 cup marinara sauce equals 1 serving.

Note: As Parmesan and vegetarian cheeses are allowed in moderation during Cycle 1, this dish should be eaten over several meals to balance out the cheese content and Cycle 1 dietary recommendations.

GINGER TOFU TRIANGLES

Ingredients:

1/2 cup (4 oz.) tofu, frozen and thawed for structure

1/4 cup fresh orange juice, hand-pressed

1 tsp olive oil

1 TBS lite soy sauce

2 cloves of garlic, minced

1 tsp fresh ginger, minced

1/4 tsp red pepper flakes

1 green onion, chopped

1/4 cup fresh cilantro, chopped

Directions:

1. Preheat oven to 350 degrees F.

2. Cut thawed tofu into eight triangles. Dry off as much excess moisture as possible with paper towels.

3. In a medium bowl, whisk together orange juice, soy sauce, olive oil, garlic, ginger, and red pepper flakes to make a marinade.

4. Arrange tofu triangles in a baking dish. Cover with marinade and sprinkle with chopped green onion and cilantro.

5. Bake for 20–30 minutes, without turning, until tofu is golden brown and most of the marinade has been absorbed.

6. Serve with broccoli or another vegetable of your choice.

YUMMY MARINATED TOFU

Ingredients:

1/2 cup extra firm tofu, sliced (frozen and thawed for structure)

3 TBS lite soy sauce

1.5 tsp fresh ginger, minced

Optional: 1/2 TBS agave nectar

Directions:

1. In a small bowl, combine ginger and soy sauce. Add tofu slices. Cover and refrigerate for an hour.

2. Preheat oven to 350 degrees F.

3. Place tofu onto a baking dish and bake in preheated oven for approximately 5 minutes per side.

4. Place tofu onto a bowl and drizzle with remaining marinade and agave nectar. Serve with your choice of fresh veggies.

MARINATED TOFU SALAD

Ingredients:

1/2 cup extra firm tofu

2 TBS Worchestershire sauce

Optional: 1/2 TBS olive oil

Directions:

1. Drain tofu and cut it into small squares. Place in a small bowl and cover with Worchestershire sauce. Marinate for 1.5 hours in the refrigerator, turning occasionally.

2. Preheat oven to 350 degrees F.

3. Cook tofu in a non-stick skillet with the remaining sauce (and olive oil), until browned on all sides (approximately 5 minutes).

4. Place tofu into a baking dish and bake in preheated oven for approximately 3 minutes.

5. Serve with a fresh green salad seasoned with olive oil, vinegar and coarse black pepper.

BBQ TOFU VEGGIE STIR-FRY

Ingredients:

1/2 cup extra firm tofu, cubed

2 TBS home-made BBQ sauce (see recipe)

Vegetables of your choice, for example zucchini, mushrooms, carrots, snow peas, broccoli, and Brussels sprouts

Directions:

1. Drain cubed tofu. Place it in a small bowl and cover with home-made barbeque sauce. Marinate for 30 minutes in the refrigerator, turning occasionally.

2. Sauté vegetables in a non-stick skillet (or boil them).

3. Cook marinated tofu in a non-stick skillet until browned on all sides (approximately 15 minutes).

4. Add sautéed vegetables in the skillet and cook for 2 minutes.

5. Serve with a fresh green salad or a vegetable side dish.

SPRING OMELET

Ingredients:

2 eggs

3 small mushrooms, sliced length-wise

6 grape tomatoes

1/2 leek

1 TBS almond milk

1 TBS vegetarian cheese (such as Daiya)

Directions:

1. Chop vegetables. Spray pan lightly with olive oil.

2. When oil is warm, sauté vegetables.

Set aside.

3. Whisk together 2 eggs and 1 TBS of almond milk. Season lightly with black pepper and salt.

4. Pour the egg mixture onto the pan and cook on medium-high. When surface starts to set, add sautéed vegetables and 1 TBS vegetarian cheese. Cook for another minute, and fold over into an omelet.

5. Serve with steamed broccoli or another vegetable of your choice from Cycle 1.

DELIGHTFUL OVEN-BAKED FRITTATA

Ingredients:

2 eggs

1/4 cup almond milk

1/3 leek, sliced

3 white mushrooms, sliced

4 stalks of asparagus, boiled and cut to 1-inch pieces

1/4 cup vegetarian cheese (such as Daiya)

1/2 tsp onion powder

Salt and coarse black pepper to taste

Directions:

1. Preheat oven to 350 degrees F.

2. Spray a small baking dish lightly with olive oil.

3. In a small bowl, beat together eggs and almond milk. Season with salt, black pepper, and onion powder. Add vegetables and cheese and mix well.

4. Pour mixture onto baking dish and bake on the high rack (uncovered) for 30 minutes.

5. Serve with oven-roasted asparagus (see recipe).

Oven-Roasted Asparagus

Ingredients:

1/2 bunch fresh asparagus

1.5 TBS olive oil

1 TBS fat-free Parmesan cheese, grated

1 clove garlic, minced

Salt and coarse black pepper to taste

Directions:

1. Place the asparagus into a shallow bowl and drizzle with olive oil. Sprinkle with Parmesan cheese, garlic, salt, and pepper. Mix well.

2. Arrange the asparagus onto a baking sheet and bake in 350 degrees F. for 15 minutes.

SCRAMBLED TOFU WITH SPRINKLE OF VEGGIE CHEESE

Ingredients:

1 tsp olive oil

1/8 red onion, chopped

1 Roma tomato, chopped

3 white mushrooms, sliced

1/2 cup extra-firm tofu, drained and chopped with a fork

Ground turmeric, salt, and coarse black pepper to taste

Optional: 1/4 cup vegetarian cheese (such as Daiya)

Directions:

1. Heat olive oil in a skillet over medium heat. Sauté vegetables. Season with salt, pepper, and turmeric.

2. Reduce heat, add mashed tofu, and simmer until heated through. Sprinkle with vegetarian cheese (optional).

3. Serve with roasted Brussels sprouts (see recipe).

Brussels Sprouts

1. Trim and halve Brussels sprouts lengthwise. Place in a mixing bowl, and add a dash of olive oil, salt, coarse black pepper, and low-fat Parmesan cheese. Toss to coat.

2. Cook over medium heat until Brussels sprouts are starting to brown on the edges, about 8 minutes.

VEGGIE MEATBALLS WITH LOW-FAT MARINARA SAUCE (2.5 SERVINGS)

Ingredients:

1 (8 oz.) package tempeh, cut

into 4 pieces

3 TBS grated low-fat Parmesan cheese

1 egg, lightly beaten

1 TBS dried parsley

1 TBS dried oregano

1 TBS garlic powder

Salt and coarse ground black pepper to taste

2 pinches of red pepper flakes

Directions:

1. Preheat oven to 350 degrees F. Grease a baking sheet lightly.

2. Bring a pot of water to a boil; cook tempeh for about 5 minutes. Drain and cool under running cold water.

3. Crumble cooled tempeh in a large bowl. Add Parmesan, lightly beaten egg, and spices. Mix well.

4. Form tempeh mixture into 1-inch balls and arrange on the baking sheet.

5. Bake in the oven for 10 minutes. Flip each tempeh ball and continue baking for another 10 minutes.

6. Serve with home-made marinara sauce (see recipe).

TEMPEH DELIGHT (2.5 SERVINGS)

Ingredients:

3 TBS lite soy sauce

1/8 cup water

1/8 cup agave nectar

2 cloves of garlic, chopped

1 TBS fresh ginger, chopped

1 TBS olive oil

8 oz. tempeh, sliced diagonally

Directions:

1. Place soy sauce, water, agave nectar, garlic, and ginger in a food processor and mix until smooth.

2. Pour oil into a small baking dish. Place tempeh in the dish and coat with soy sauce mixture. Cover dish with aluminum foil and marinate for 30 minutes.

3. Preheat oven to 350 degrees F.

4. Bake tempeh dish, covered with aluminum foil, for 15 minutes. Remove foil and continue baking until tempeh is slightly brown, approximately 15 minutes.

5. Serve with a fresh salad or a vegetable of your choice.

OVEN-BAKED TEMPEH (2.5 SERVINGS)

Ingredients:

4 TBS olive oil

1/2 tsp crushed red pepper flakes

1 leek, sliced

1/3 cup yellow onion, chopped

1/2 cup red bell pepper, chopped

4 cloves of garlic, minced

2 cups carrots, sliced

2 cups zucchini, diced

1 (8 oz.) package tempeh, cut into bite-size pieces, seasoned with coarse black pepper

10 grape tomatoes, halved

2 TBS lite soy sauce

Directions:

1. Preheat oven to 350 degrees F.

2. Sauté red pepper flakes, garlic, and onion in olive oil over medium heat. Add chopped leek and red bell pepper and sliced carrots and diced zucchini. Cook, stirring frequently, for 5 minutes.

3. Add chopped tempeh and cook for 5 more minutes. Add tomatoes and soy sauce. Cook for an additional 5 minutes.

4. Transfer into a casserole dish. Season with coarse black pepper, cover, and bake for 30 minutes.

5. Serve with your favorite vegetable side dish.

DYNAMITE LENTIL-KALE STEW

Ingredients:

1 TBS olive oil

1/2 cup carrot, shredded

1/2 cup onion, chopped

3 cloves of garlic, minced

1 1/4 cups water (optional: mix 1 TBS vegetable broth into the water)

1/2 cup green lentils

6 oz. chunky-style salsa

1/2 bunch fresh kale, chopped and stems removed

1 pinch paprika

Salt and coarse black pepper to taste

3 TBS freshly squeezed lemon juice

Directions:

1. Sauté carrot, onion, and garlic in a large pot.

2. Pour water (optional: mixed with 1 TBS vegetable broth) into the pot. Stir lentils and salsa into the broth mixture.

3. Bring to a boil, cover, and cook at a simmer until the lentils are softened, about 30 minutes. Season the lentil mixture with paprika, salt, and pepper.

4. Stir kale into the lentil mixture. Cook covered until the kale is wilted (3–5 minutes). Add lemon juice and mix well.

DIVINE BLACK BEAN SOUP (2 SERVINGS)

Ingredients:

1 cup black beans, drained and rinsed

3 oz. water

1/4 cup chunky salsa

1/4 teaspoon ground cumin

1 clove of garlic, minced

4 green onions, chopped

Two dollops of Greek yoghurt

Directions:

1. Rinse beans to minimize sodium content. In a food processor, combine beans, water, salsa, garlic, and cumin.

2. Place the bean mixture into a saucepan over medium heat until thoroughly heated.

3. Ladle soup into two individual bowls, and top each with a dollop of Greek yoghurt and chopped green onion.

SCRUMPTIOUS VEGETARIAN CHILI

Ingredients:

1/4 cup red kidney beans

1/4 cup seitan, chopped small (check package for serving size)

1/4 yellow onion, chopped

1 (14.5 oz.) can diced tomatoes with green chilies

1/4 tsp paprika

1/4 tsp ground cumin

1/4 tsp garlic powder

Salt and coarse black pepper to taste

Directions:

1. Rinse beans thoroughly in cold water.

2. In a large pot, combine chopped seitan, beans, diced tomatoes, chopped onions, chili powder, cumin, garlic powder, salt and pepper.

3. Bring to a simmer, then lower temperature, cover, and let cook for about 30 minutes. If dish starts to dry up, add 1/4 cup (or more) water.

FRESH SPINACH-MUSHROOM-LENTIL STEW

Ingredients:

2 TBS olive oil

1/2 cup red lentils

2 onions (any kind), chopped

3 cloves of garlic, minced

2 cups water

10 oz. fresh spinach

1 (14.5 oz.) can fire-roasted tomatoes

2 large carrots, sliced

5 white mushrooms, sliced

1 tsp ground cumin

Salt and coarse black pepper to taste

Optional: a dollop of Greek yoghurt

Directions:

1. Sauté onion, carrots, and mushrooms. Add minced garlic and sauté for another minute.

2. Add lentils, water, and canned tomatoes. Bring mixture to a boil. 3. Cover, lower heat, and simmer

10–15 minutes, until lentils are soft. Be careful not to overcook. Drain any excess water.

4. Add spinach and season with cumin, salt, and pepper. Cover and simmer for 5 minutes.

5. Serve with fresh sliced tomato. Optional: add a dollop of Greek yoghurt.

GARLIC PEPPER SEITAN (2.5 SERVINGS)

Ingredients:

2 TBS olive oil

2 TBS lite soy sauce

1/4 cup chopped onion

3 cloves of garlic, minced

1/4 cup green bell pepper, chopped

8 oz. seitan, sliced into strips or bite-sized chunks

1 TBS cold water

Coarse black pepper and paprika, to taste

Directions:

1. Sauté onions and garlic.

2. Add the chopped green pepper and seitan, soy sauce, and water. 3. Season with black pepper and paprika.

4. Reduce heat to low, cover, and simmer for 20 minutes, stirring occasionally.

5. Serve with green beans or another vegetable of your choice.

FABULOUS BBQ SEITAN (2.5 SERVINGS)

Ingredients:

8 oz. seitan, sliced into strips or bite-sized chunks

2 TBS olive oil

1 TBS soy sauce

1 TBS balsamic vinegar

1 TBS water

1 TBS BBQ sauce (see recipe)

Directions:

1. Sauté strips of seitan in olive oil over medium heat until lightly browned on all sides, about 5–10 minutes.

2. Add soy sauce, vinegar, BBQ sauce, and 1 TBS water, stirring to mix well and coat seitan.

3. Let cook for 1–2 minutes, until water is absorbed and seitan is cooked.

4. Serve with a fresh green salad.

DELICIOUS DAHL WITH FRESH SPINACH

Ingredients:

1/2 cups red lentils

1 cup water

1/2 tsp salt

1/2 tsp paprika

1/2 tsp ground turmeric

1/2 tsp ground cumin

1/2 tsp ground mustard

1/2 tsp garam masala

1/2 pound fresh spinach, chopped

1 TBS olive oil

1/2 small yellow onion, chopped

A dollop of Greek yoghurt

Directions:

1. Rinse lentils thoroughly in cold water.

2. Bring water to a boil and stir in salt, lentils, turmeric, and paprika. Cover and return to a boil, then reduce heat to low and let simmer for 5 minutes.

3. Stir in the spinach and cook 5 minutes, or until lentils are soft. Add more water if necessary.

4. In a small saucepan, sauté onions. Season with cumin and ground mustard. Combine onions with lentils and season with garam masala.

5. Serve with a dollop of Greek yoghurt.

VEGETABLE RATATOUILLE

Ingredients:

Olive oil

1 onion, sliced

4 cloves of garlic, minced

1/2 eggplant, cubed

1 zucchini, cubed

1 yellow summer squash, cubed

2 red bell peppers, chopped

2 large tomatoes, chopped

1 bay leaf

Salt and coarse black pepper, to taste

1 TBS fresh parsley, chopped

Optional: 1/2 cup tempeh, cut into small cubes

Directions:

1. In a large pot, sauté chopped onions and garlic in olive oil. Add the rest of the chopped vegetables (optional: add tempeh cut into small cubes).

2. Add a bay leaf to the pot. Cover and let simmer on medium low for 20 minutes.

3. Season with salt, pepper, and chopped parsley.

4. When serving, top with a sprinkle of Parmesan cheese.

WONDERFUL SEITAN MAKHANI (2.5 SERVINGS)

Ingredients:

3 TBS olive oil

1 onion, chopped

3 cloves of garlic, minced

3 tsp lemon juice

1 tsp fresh ground ginger

2 tsp garam masala

2 tsp paprika

2 tsp ground cumin

1 bay leaf

1 cup crushed tomatoes

1/4 cup Greek yogurt

Salt and coarse black pepper, to taste

2 tsp olive oil

1 (8 oz.) package seitan, cut into strips

1 tsp garam masala

1 pinch cayenne pepper

Directions:

1. Sauté chopped onion and garlic in olive oil. Add lemon juice, ginger, garam masala, paprika, cumin, and bay leaf. Cook and stir for 1 minute. Stir in the crushed tomatoes and cook for 2 minutes.

2. Reduce the heat to low, and add Greek yogurt. Let simmer for 10 minutes, stirring occasionally. 3. Season to taste with salt and black pepper; remove from heat and set aside.

4. Heat olive oil in a heavy skillet over medium-low heat. Add the seitan and cook for 5–10 minutes, until lightly brown on all sides, stirring frequently.

5. Reduce heat to low and season with garam masala and cayenne pepper. Stir in the tomato-yogurt sauce and let simmer for 2–3 minutes.

6. Transfer the seitan mixture into the saucepan. Serve with fresh vegetables.

GARLIC-TEMPEH ZUCCHINI SPAGHETTI (2.5 SERVINGS)

Ingredients:

1 cup water

8 oz. package tempeh, cut into bite-sized pieces

4 cloves of garlic, minced

Zucchini spaghetti (see recipe)

1 TBS olive oil

1 TBS Italian seasoning

1 cup home-made marinara sauce (see recipe)

Low-fat Parmesan cheese

Directions:

1. Combine water, tempeh, and garlic in a bowl; set aside to marinate for 20 minutes.

2. Prepare home-made marinara sauce according to directions.

3. Prepare zucchini spaghetti according to directions.

4. Strain tempeh and squeeze out excess water. Add Italian seasoning. Cook in olive oil until browned on all sides, about 10 minutes.

5. Toss spaghetti, tempeh, home-made marinara sauce, and Parmesan together in a bowl and enjoy with a vegetable of your choice.

LOVELY VEGETABLE BEAN CURRY

Ingredients:

1 TBS olive oil

1/2 yellow onion, chopped

3 white mushrooms, sliced

1/4 cup dry red lentils

2 cloves of garlic, minced

1/2 TBS curry powder

1 tsp ground cumin

1 pinch cayenne pepper

1/2 (15 oz.) can crushed tomatoes

1/4 cup black beans, rinsed

Salt and pepper to taste

1/4 cup cilantro, chopped

A dollop of Greek yoghurt

Directions:

1 .Sauté onions, garlic, and chopped mushrooms in a large pot over medium heat.

2. Add in lentils and season with curry powder, cumin, and cayenne pepper. Cook and stir for 2 minutes.

3. Add tomatoes and black beans. 4. Season with salt and pepper.

5. Reduce heat to low and let simmer, stirring occasionally, for approximately 15 minutes, or until lentils are cooked.

6. During the last minute, add chopped cilantro and mix well. Serve with a dollop of Greek yoghurt.

TEMPEH AND WILD MUSHROOM FRICASSEE (2 SERVINGS)

Ingredients:

Olive oil

1 cup tempeh

1 TBS low-sodium soy sauce

1 leek, sliced thin

3 baby bella mushrooms, sliced

1 cup white-capped mushrooms, sliced

1 cup shiitake mushrooms, sliced

3 portobello mushroom caps, gills removed, sliced

10 cloves of garlic, minced

1 cup water

1 TBS fresh parsley, chopped

1 TBS fresh lemon juice

1/2 TBS lemon rind, grated

Salt and coarse black pepper, to taste

Directions:

1. Heat a Dutch oven coated with olive oil over medium-high heat. Add tempeh; sauté for 8 minutes or until golden brown. Add soy sauce; cook 15 seconds or until liquid has nearly evaporated.

2. Remove tempeh from pan. Add olive oil, chopped leek, and chopped mushrooms to the pan. Sauté for 5 minutes, stirring frequently.

3. Add chopped parsley, minced garlic, and water to pan; bring to a boil.

4. Add tempeh, stirring well. Cover, reduce heat, and let simmer for 15 minutes.

5. Uncover and cook 10 minutes or until most of the water has evaporated.

6. Stir in lemon juice and rind. Season with salt and pepper.

Table of Contents

Introduction

Super BBQ Chicken -Style Seitan

BBQ Sauce

Best Ever Chinese Eggplant with Seitan

Delightful Red Lentil Curry

Curry Paste

Broccoli-Mushroom-Basil-Red Onion Egg White Frittata

Delicious Asparagus-Leek-Red Onion Egg White Frittata

Zucchini Pasta with Home-Made Marinara Sauce

Marinara Sauce

Zucchini Patties with Home-Made Marinara Sauce

Ginger Tofu Triangles

Yummy Marinated Tofu

Marinated Tofu Salad

BBQ Tofu Veggie Stir-Fry

Spring Omelet

Delightful Oven-Baked Frittata

Oven-Roasted Asparagus

Scrambled Tofu with Sprinkle of Veggie Cheese

Brussels Sprouts

Veggie Meatballs with Low-Fat Marinara Sauce

Tempeh Delight

Oven-Baked Tempeh

Dynamite Lentil-Kale Stew

Divine Black Bean Soup

Scrumptious Vegetarian Chili

Fresh Spinach-Mushroom-Lentil Stew

Garlic Pepper Seitan

Fabulous BBQ Seitan

Delicious Dahl with Fresh Spinach

Vegetable Ratatouille

Wonderful Seitan Makhani

Garlic-Tempeh Zucchini Spaghett

Lovely Vegetable Bean Curry

Tempeh and Wild Mushroom Fricassee