High Protein Vegetarian Recipes

Delicious And Healthy High Protein Vegetarian Recipes

Copyright ©

All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, without the prior written permission of the publisher.

Disclaimer

All the material contained in this book is provided for educational and informational purposes only. No responsibility can be taken for any results or outcomes resulting from the use of this material.

While every attempt has been made to provide information that is both accurate and effective, the author does not assume any responsibility for the accuracy or use/misuse of this information.

Table of Contents

Introduction

Chapter 1 - High Protein Vegetarian Breakfast Recipes

High Protein Oatmeal Pancakes

Quinoa Berry Breakfast

Cheddar and Onion Quiche

Spinach Quiche

Mushroom & Cheddar Quiche

Mushroom & Spinach Omelet

Scrambled Eggs with Roasted Red Peppers & Avocado

Chapter 2 - Vegetarian High Protein Main Dish Meals

Vegetarian Eggplant Lasagna

Quinoa and Black Bean Salad

Quinoa Spinach & Artichoke Salad

Chili-Glazed Tofu

Marinated Tofu Steaks

Slow Cooker Vegetarian Chili

Vegetarian Vindaloo

Vegetarian Spinach Lasagna

Vegetarian Lentil Meatloaf

Vegetarian Lentil Soup

Vegetarian Enchiladas

Vegetarian Squash Stir Fry

Vegetarian Meatball Stew

Portobello Parmesan

Chile Relleno Casserole

Green Enchiladas

Bonus Content!

Quick Vegan Recipes (Bonus)

Vegan Dessert Recipes (Bonus)

High Protein Vegan Recipes (Bonus)

Before You Begin

>Click Here For Your FREE Gift!<

Introduction

The vegetarian way of eating can be a very healthy style of eating.  The rules still apply with healthy eating, you should add variety, balance, and moderation.

A vegetarian is someone who avoids all types of meat, whether it be hamburgers, hotdogs, chicken, or even fish. Vegetarians are also sometimes classified by the type of food they are or aren't willing to eat.  For example, Lacto-ovo vegetarians will avoid animal flesh yet they will eat eggs and most dairy products.  A Vegan on the other hand, will avoid all food that has any trace of animal origin.

Because they don't eat meet, vegetarians will often wonder how they'll get enough protein.  Although you may not realize it, the average American actually consumes more protein than he actually needs.  For the lacto-ovo vegetarian, dairy products are an excellent source of protein.  Vegans on the other hand, get their protein from nuts, seeds, and soy products.

Along the lines of beans, there are several to choose from, including green or red lentils, peanuts, split peas, pinto, soy, kidney, and many more.  Some of them you are already familiar, such as kidney beans in chili, refried beans in Mexican dishes, red beans and rice, and pinto beans.  Although some beans taste good as they are, others are available with different flavors to help enhance their taste.  Nuts are high in protein, although they deliver a lot more fat than beans, which means you should enjoy them in moderation. By having one cup of cooked beans, you'll get the same amount of protein as eating two ounces of meat!

I hope you enjoy these delicious vegetarian high protein recipes. I have handpicked these recipes from my personal collection. I have been a vegetarian for many years now, and one pot cooking is one of my favorite methods of cooking. You can cook great tasting meals fast. A lot of these recipes are beginner friendly and can be made quickly.

More Free Bonus Content Included Here

Chapter 1 - High Protein Vegetarian Breakfast Recipes

High Protein Oatmeal Pancakes

Ingredients

6 egg whites, beaten until fluffy

1 cup non fat cottage cheese

2 scoops whey protein

1 cup oatmeal, uncooked

1/4 cup wheat germ

1/4 cup flaxseeds

1 tsp baking powder

1 tbsp canola oil

Directions

Place all ingredients except beaten egg whites in blender or food processor and pulse or blend until mixture is uniform.

pour blended ingredients into a bowl and add egg whites. fold until just blended.

prepare a griddle with cooking spray. ladle pancake mixture onto griddle and cook until both sides are browned.

Makes 8 Pancakes

Quinoa Berry Breakfast

Ingredients

1/2 cup water

1/4 cup organic quinoa, rinsed very *very* well

1/2 cup frozen, thawed berries

1/2 teaspoon ground cinnamon

1 tsp grated fresh ginger

1 tsp honey, to taste

Directions

Combine water and quinoa in a medium saucepan.

Bring to a boil over high heat, reduce heat to medium-low.

Cover and simmer 15 minutes, then let stand, covered, 5 minutes.

Stir in berries (with their juices), cinnamon and ginger.

Drizzle with honey and serve.

Cheddar and Onion Quiche

Ingredients

1 medium onion, chopped, 4 ounces

1-2 tablespoons butter

6 eggs

1 cup heavy cream

8 ounces cheddar cheese, shredded

1/2 teaspoon salt

Dash pepper

Dash garlic powder

Directions

Sauté the onion in butter until tender. Grease a 9-10" pie plate. Arrange the cheese evenly in the plate; top with the onions.

Beat the eggs, cream and seasonings. Pour evenly over the onions.

Bake at 350º 35-40 minutes until a knife inserted in the center comes out clean. Let stand 10 minutes before cutting.

Spinach Quiche

Ingredients

Small onion, chopped, 2 1/2 ounces

1 tablespoon butter

10 ounces frozen chopped spinach, thawed drained well

5 eggs, beaten

1/4 teaspoon salt

1/8 teaspoon pepper

12 ounces muenster cheese, shredded

Directions

Sauté the onion in butter until tender. Add the spinach and cook until all the moisture has evaporated.

Put the cheese in a greased 9-10" pie plate. Add the spinach mixture and gently mix into the cheese.

Beat the salt and pepper into the eggs; pour evenly over the cheese and stir to combine all of the ingredients. Bake 350º for 30 minutes until set.

Mushroom & Cheddar Quiche

Ingredients

6 eggs

1 cup heavy cream

8 ounces sharp cheddar cheese, shredded

1/2 pound fresh mushrooms, sliced

2 tablespoons butter

1/2 teaspoon salt

Dash pepper

Garlic powder

Dash Seasoning Salt, optional

Dash toasted onion powder or regular onion powder, optional

Directions

Sauté the mushrooms in butter until tender and slightly browned; season with salt, pepper, garlic powder and onion powder, if desired.

Beat the eggs and cream with the salt, pepper and desired seasonings.

Put the cheese in the bottom of a greased pie plate. Top the cheese with the mushrooms, then pour the egg mixture evenly over all.

Bake at 350º for 35 minutes or until a knife inserted in the center comes out clean. Let stand 10 minutes before slicing.

Mushroom & Spinach Omelet

Ingredients

2 tablespoons butter, divided

6-8 fresh mushrooms, sliced, 5 ounces

Salt and pepper, to taste

Pinch garlic powder

4 eggs, beaten

1 ounce Swiss cheese, shredded

1 handful fresh baby spinach, about 1/2 ounce

Chives, chopped, optional

Directions

In a very large skillet, sauté the mushrooms in 1 tablespoon butter until tender; season with salt, pepper and garlic powder. Remove the mushrooms from the pan and keep warm.

Heat the remaining tablespoon butter in the same skillet over medium heat.

Beat the eggs with a little salt and pepper and pour into the hot butter; swirl the pan to coat the entire bottom of the pan with egg.

As soon as the egg is nearly set, place the cheese over half of the omelet. Top the cheese with the spinach leaves and hot mushrooms. Let cook a minute or so to start wilting the spinach. Carefully fold the empty side of the omelet over the filling and slide onto a serving plate and sprinkle with chives, if desired. Alternately, you could make two omelets using half of the mushroom filling, spinach and cheese in each.

Scrambled Eggs with Roasted Red Peppers & Avocado

Ingredients

1/2 tablespoon butter

2 eggs

1/2 roasted red bell pepper, about 1 1/2 ounces

1/2 small avocado, coarsely chopped, about 2 1/4 ounces

Salt, to taste

Directions

In a small, nonstick skillet, heat the butter over medium heat. Break the eggs into the pan and break the yolks with a spoon; sprinkle with a little salt.

Stir to scramble and continue stirring until the eggs are starting to set up.

Quickly add the peppers and avocado. Cook and stir until the eggs are set to your liking. Adjust the seasoning, if needed.

Chapter 2 - Vegetarian High Protein Main Dish Meals

Vegetarian Eggplant Lasagna

Ingredients

2 eggplants (about 14 ounces each)

1/4 cup oil, about

Salt

2 cups Marinara Sauce

16 ounces whole milk mozzarella cheese, shredded

1/2 cup parmesan cheese, grated

Directions

Trim the ends off the eggplants and slice lengthwise into 1/2" slices. You should get 6 slices from each eggplant.

Brush both sides of the eggplant slices with oil to coat. Place them in a single layer on a baking sheet.

Broil about 5 minutes per side until tender and a little browned. Watch them closely because they can burn quickly.

Lightly sprinkle them with salt after removing from the oven.

Layer everything in a greased 7x9x3" baking dish in this order: 4 eggplant slices, 1/3 of the sauce, 1/3 of the mozzarella.

Repeat the layering two more times then sprinkle with the parmesan cheese.

Bake at 350º about 30 minutes or until the cheese is bubbly.

Quinoa and Black Bean Salad

Ingredients

1 1/2 cups quinoa

1 1/2 cups canned black beans, rinsed and drained

1 1/2 Tbsp. red wine vinegar

1 1/2 cups cooked corn

1/2 red bell pepper, seeded and chopped

1/2 green bell pepper, seeded and chopped

1 clove of garlic, minced fine

Juice of one lime

1 tsp. salt

Directions

Rinse quinoa if necessary. Cook in a pot with 2 1/4 cups water.

Follow package directions for rinsing and cook time. Fluff quinoa with fork and transfer to a large bowl and allow to cool.

While quinoa is cooking, in a small bowl, toss beans with vinegar and salt and pepper to taste.

Add beans, corn, bell peppers, garlic, and cilantro to the quinoa. Toss well. Squeeze the lime over the salad, mix and salt to taste.

This can be made a day in advance and refrigerated, but it's also just fine warm.

Quinoa Spinach & Artichoke Salad

Ingredients

1 cup Quinoa

1 can artichoke, diced

2 cups frozen spinach, thawed

1 can stewed tomatoes with Italian seasoning

6 jumbo olives, slivered (and washed)

1/4 cup Balsamic Vinaigrette or any dressing of your choice

Salt & pepper to taste

Directions

Rinse and cook quinoa.

In the same pot, add artichoke, spinach, tomatoes and olives until everything is cooked/warm.

Turn off burner and add dressing and salt & pepper.

Transfer mixture into a bowl and cool in the refrigerator for at least 2 hours.

Serve chilled.

Chili-Glazed Tofu

Ingredients

1 tablespoon sugar

2 tablespoons rice vinegar

2 tablespoons low-sodium soy sauce

1 teaspoon bottled minced ginger

1 teaspoon hot chili sauce with garlic

1 pound extra-firm tofu, drained and cut lengthwise into 9 pieces

1 teaspoon salt, divided

1/4 teaspoon black pepper

Directions

While rice cooks, heat peanut oil in a large nonstick skillet over medium-high heat.

Combine sugar, vinegar, soy sauce, ginger, and chili sauce in a small bowl.

Sprinkle tofu with 1/2 teaspoon salt and pepper.

Add tofu to pan; cook 3 minutes on each side or until browned. Add soy sauce mixture; cook 20 seconds, stirring constantly. Remove from heat.

Marinated Tofu Steaks

Ingredients

1 block extra firm tofu

2 tsp. ground coriander

4 tsp. garlic powder

1/2 cup tamari

2 cups filtered water

Directions

Cut the block of tofu in 1/4 -inch-thick slices; then cut the slices diagonally into triangles.

Combine the remaining ingredients in a bowl and pour over the tofu triangles. Marinate for 1 hour.

Fry marinated steaks in a non stick pan over medium heat until golden on both sides.

Slow Cooker Vegetarian Chili

Ingredients

2 teaspoons canola oil

1 large onion, diced

2 stalks celery, diced

2 carrots, diced

2 cloves garlic, chopped

1 bell pepper, diced

2 tablespoons dark chili powder

2 teaspoons ground cumin

1/4 teaspoon red pepper flakes

1 (29-ounce) can crushed tomatoes

3 (15.5 oz) cans red kidney or black beans, rinsed and drained

12 ounces butternut squash, peeled and diced (about 3 cups)

1 cup vegetable stock

Directions

Heat the oil in a saute pan, then add the onions, carrots and celery. Saute for four minutes, until the vegetables start to soften.

Add the garlic and bell pepper, stir and saute another 2 minutes.

Add the spices and cook for one minute, stirring constantly. Remove the pan from heat.

Add the vegetables and the remaining ingredients to the slow cooker and stir to combine. Cover and cook on low for six hours.

Vegetarian Vindaloo

Ingredients

1 tablespoon olive oil

4 shallots (about 3/4 cup), chopped

1 tablespoon ground cumin

1/2 teaspoon ground cloves

1/4 teaspoon turmeric

1/2 teaspoon ground cinnamon

2 teaspoons yellow curry powder

1 cup water

1 28-ounce can fire-roasted diced tomatoes*

2 bell peppers, diced

2 teaspoons ginger, grated

1 serrano chili pepper, diced (don't remove seeds if you want some additional heat)

2 sweet potatoes, cubed

1 head cauliflower, cut into florets

1/4 cup white vinegar

2 cups water

1 1/2 cup dried lentils, rinsed

Directions

Heat a Dutch oven over medium heat, then add the oil. Add the shallots to the hot oil and saute for three minutes, stirring occasionally.

Add the spices to the pan, stir, cook for one minute. Add 1 cup water to the pan and simmer for 5 minutes.

Add the tomatoes, peppers, ginger, serrano, cauliflower, and sweet potatoes to the pan, and cook for 5 minutes, stirring often.

Add the vinegar and water, cover and simmer for 10 minutes. Add the lentils and cook another 15 minutes, until the lentils are tender.

Serve warm over brown rice or quinoa

Vegetarian Spinach Lasagna

Ingredients

6 Lasagna Noodles

Pat of Butter or a tsp. Oliveoil

1/2 onion, chopped

1/2 green pepper, chopped

2 cloves garlic

1 c. sliced portobella (or your favorite) mushrooms

1 tsp. oregano or Italian Seasoning

1 jar or 3 cups marinara or speghetti sauce

1/2 c. wheat germ

3 c. fresh spinach, chopped, or 1 pkg. frozen spinach drained

1 c. cottage cheese

1/4 c. parmesan cheese

1/4 c. shredded mozzarella cheese

1 tsp. dried parsley (or fresh), optional

Directions

Cook pasta according to package directions, drian and set aside. Preheat oven to 350 degrees.

While pasta is cooking, in a large skillet melt butter (or add olive oil) over medium-high heat.

Add onion, peppers, garlic, mushrooms and oregano. Saute for 3-4 minutes.

Reserve 1/2 cup of sauce to spread at the bottom of the casserole dish.

Stir in sauce and wheat germ. Remove from heat. In a medium bowl, mix cottage cheese, parmesan cheese and chopped spinach.

In a medium sized casserole dish ~9x7, add the reserved 1/2 cup sauce to the bottom of dish and spread evenly.

Layer half of each ingredients: three noodles, cheese mixture, sauce mixture. Repeat.

Cover and back 45 minutes. Remove cover and sprinkle with mozzarella cheese.

Bake uncovered 2-3 minutes. Let stand 15 minutes before cutting.

Vegetarian Lentil Meatloaf

Ingredients

2 cups water

1 teaspoon salt

1 cup lentils

1 small onion , diced

1 cup quick-cooking oats

3/4 cup grated cheese (cheddar, swiss, jack or american)

1 egg , beaten

4 1/2 ounces spaghetti sauce or tomato sauce

1 teaspoon garlic powder

1 teaspoon dried basil

1 tablespoon dried parsley

1/4 teaspoon black pepper

Directions

Boil salted water in a saucepan.

Add lentils and simmer convered for about 30 minutes (varies with the type of lentils). Boil until the lentils are soft and most of the water is absorbed.

Drain and partially mash the lentils.

Scrape into a mixing bowl and allow to cool slightly.

Stir in onion, oats, and cheese.

Add egg, tomato sauce, garlic, basil, parsley, and pepper and mix.

Scrape into a loaf pan that has been sprayed generously with pam non-stick cooking spray.

Smooth the top of the loaf.

Bake at 350 degrees for 30-45 minutes until top of loaf is dry, firm, and golden brown.

Cool in pan for 10 minutes.

Run a knife along the edges of pan, then turn out loaf into a serving plate.

Makes 4 generous servings

Vegetarian Lentil Soup

Ingredients

2 cans lentils

4-5 cubes vegetable bouillon

8 cups water

6 stalks celery (diced)

4 large carrots (diced)

1 bag spinach

1 tbsp black pepper

1 clove garlic

Directions

Bring water to boil in a large pot on stovetop

Add boullion to boiling water

Bring broth down to a slow boil and add vegetables, garlic and lentils

Keep on a slow boil for approximately one hour or until vegetables are soft

Add pepper right before serving

Vegetarian Enchiladas

Ingredients

1 tsp olive oil

1/4 cup diced onion

1/2 cup diced red bell pepper

1/2 cup diced green bell pepper

finely chopped jalapeno pepper (optional)

1 tbsp chili powder

2 tsp dried oregano

1 tsp ground cumin

1 tsp minced garlic

1 (15 oz) can chickpeas, rinsed & drained

1 (15 oz) can black beans, rinsed & drained

1 (8 oz) can no-salt-added tomato sauce

1 cup fat free shredded cheddar cheese

8 flour tortillas (burrito size)

1 can enchilada sauce

Directions

Preheat oven to 350 degrees.

Heat oil in a large, nonstick skillet over medium-high heat. Add onion and next 7 ingredients (onion through garlic), and saute 2 minutes. Add chickpeas, black beans, and tomato sauce. Bring to a boil; reduce heat, and simmer until thick (about 10 minutes).

Evenly distribute bean mixture into flour tortillas, top with 1/4 cup of cheese, and roll like burritos leaving no openings.

Warm enchilada sauce over medium heat in saucepan. Place enchiladas in a glass baking dish, and cover with warm enchilad sauce. Sprinkle with remaining cheese.

Bake for 25-30 minutes.

Vegetarian Squash Stir Fry

Ingredients

1 package vegetarian steak strips

1 Green Pepper

1 Onion, medium

2 Celery stalks

1 Summer Squash

1.5 cups Broccoli

Soy Sauce, 8 tbsp

Sake, 4 fl oz

Minced garlic, 2 tsp

10 Slices ginger in brine, minced

Cooking oil spray- approx 10 sec

Sesame Seeds, 1 tbsp

Salt, 1 tsp

Black pepper, 1 tsp

Crushed red pepper, 2 tsp

Directions

Cut all vegetables in strips. Marinate vegetarian steak strips in half the soy sauce, half the sake, ginger and garlic.

Use approx 5 sec oil spray to sautee onions (stir constantly to avoid burning it), approx 5-10 min.

Add squash and continue cooking approx 10 min on medium heat.

Add marinated "meat" and sesame seeds and keep cooking, always stirring, approx 10 min.

Add the rest of the vegetables with some more oil spray to cover.

Add the rest of the soy sauce and sake, salt, black pepper and crushed red pepper.

Keep stirring constantly and cook on medium heat for approx 20 min.

Vegetarian Meatball Stew

Ingredients

1 package vegetarian meatballs

2 cups water

1 14 oz can vegetable broth

1 14 oz can chickpeas, drained

1 14 oz can white beans, drained

1 14 oz can stewed tomatoes, not drained

1 cup sliced mushrooms, fresh or canned

1 9 oz bag frozen green beans

1 1/2 teaspoon italian seasoning

2 tablespoons olive oil

2 cloves garlic

Directions

Heat oil in large soup pot, add garlic and brown.

Add all other ingredients except for Meatballs.

Bring to a boil. Simmer for 10 minutes. Add meatballs cook for 10 minutes or until warmed through. Serve.

Portobello Parmesan

Ingredients

2 portobello mushroom caps

Salt and pepper, to taste

Pinch garlic powder

2 tablespoons spaghetti sauce

2 ounces mozzarella cheese, shredded, 1/2 cup

1 ounce freshly grated parmesan cheese, 1/4 cup

Fresh parsley, chopped, optional

Directions

Very gently scrape the gills off the underside of the mushroom caps with a spoon and cut off the stems to make them level with the underside of the mushrooms.

Brush the mushrooms with a damp cloth to clean them. Place the caps stem side up on a foil-lined baking sheet.

Bake at 400º 10 minutes. Turn the caps stem side down and bake another 5 minutes.

Place the mushrooms stem side up on the same baking sheet. Sprinkle them with salt, pepper and garlic powder.

Spread each with 1 tablespoon of the spaghetti sauce. Divide the mozzarella and parmesan cheeses between the mushrooms.

Bake at 400º about 5-7 minutes until the cheese is melted and bubbly.

Garnish with chopped parsley, if desired. Serve as a meatless main dish or as a side dish.

Chile Relleno Casserole

Ingredients

2 7-ounce cans whole green chiles, drained well

8 ounces pepper-jack cheese, shredded

3 eggs

3/4 cup heavy cream

1/2 teaspoon salt

4 ounces cheddar cheese, shredded

Directions

Grease an 8x8" baking pan. Slice each chile along one long side and open flat.

Arrange half of the chiles in the bottom of the baking pan, skin side down, in a single layer.

Top with the pepper-jack cheese. Arrange the remaining chiles over the cheese, skin side up.

Beat the eggs, cream and salt well. Pour evenly over the chiles. Top with the cheddar cheese.

Bake at 350º for 35 minutes, until golden brown. Let stand 10 minutes before cutting.

Green Enchiladas

Ingredients

1 tablespoon butter

3 eggs

Salt, to taste

1 ounce cheddar cheese, shredded

1 tablespoon green chile salsa

1 tablespoon sour cream

Directions

Heat the butter in a small nonstick skillet over medium-high heat.

As soon as the butter has melted, crack the eggs into the skillet. Sprinkle with salt then add the cheese.

Cook the eggs, stirring constantly just until they are set or are done to your liking.

Remove the eggs to a dinner plate. Serve topped with the salsa and sour cream.

Bonus Content!

Quick Vegan Recipes (Bonus)

Quinoa Black Bean Salad

Serves: 4-6

Ingredients:

1⁄3 cup quinoa

1 cup water

1 teaspoon olive oil

4 teaspoons fresh lime juice

1⁄4 teaspoon cumin

1⁄4 teaspoon coriander

1 tablespoon fresh minced cilantro

2 tablespoons minced scallions

1 (15 ounce) can black beans, rinsed and drained

2 cups diced tomatoes

1 cup diced bell pepper

2 teaspoons minced jalapeno chiles

Directions:

Cook the quinoa in the water. Allow to cool slightly.

In a large bowl, combine the oil, lime juice, cumin, coriander, cilantro and scallions.

Stir in the beans, tomatoes, bell peppers and chilies.

Add the cooled quinoa.

Season with salt and pepper to taste.

Serve cold.

Sesame Bok Choy

Serves: 4

Ingredients:

1 head bok choy

1⁄3 cup chopped green onion

1⁄2 teaspoon ground ginger

1 tablespoon rice wine

1 1⁄2 tablespoons light soy sauce or 1 1⁄2 tablespoons regular soy sauce

1 tablespoon brown sugar

1 teaspoon canola oil

1 tablespoon sesame seeds

Directions:

Wash bok choy. Cut stems AND tops into about 1-inch pieces.

In a large bowl, combine last 7 ingredients and mix well.

Add bok choy to the dressing and toss to coat.

Place in a hot wok or large pan and stir-fry over med-high heat for about 8 minutes or until desired tenderness is reached.

Hummus

Ingredients:

serves: 16

2 cups canned garbanzo beans, rinsed and drained

1⁄3 cup tahini

1⁄4 cup lemon juice

1 teaspoon salt

2 garlic cloves, minced

1 tablespoon olive oil (plus more as needed)

1 pinch paprika

1 teaspoon minced fresh parsley

Directions:

Place the garbanzo beans, tahini, lemon juice, salt and garlic in a blender or food processor.

Blend until smooth.

Pour olive oil into feed tube over the garbanzo bean mixture to make a smooth mixture.

Transfer mixture to a serving bowl.

Adding additional oil as needed.

Sprinkle with paprika and parsley.

Black Bean and Corn Salad

Serves 6

Ingredients:

1 (15 ounce) can black beans, drained

1 (10 ounce) can corn, drained

1 tomatoes, chopped

1⁄4 cup fresh cilantro, chopped

1⁄8 cup red onion, chopped

3 tablespoons lemon juice

2 tablespoons olive oil

salt

pepper

Directions:

Combine all ingredients in a bowl.

Refrigerate until ready to serve.

Vegan Chocolate Chip Oatmeal Nut Cookies

serves 24

Ingredients:

1⁄3 cup smooth cashew butter or 1⁄3 cup almond butter or 1⁄3 cup peanut butter

2 tablespoons canola oil

1 cup sugar

1⁄3 cup soymilk

1 teaspoon pure vanilla extract

1 cup whole wheat flour

1⁄2 teaspoon baking soda

1⁄2 teaspoon salt

1 cup rolled oats

1⁄2 cup non-dairy chocolate chips

1⁄2 cup chopped macadamia nuts or 1⁄2 cup walnuts

Directions:

Preheat oven to 425°F Oil a large baking sheet; set aside.

Whisk together first five ingredients until very smooth. Add remaining ingredients, and stir to combine (be sure to mix in thoroughly the baking soda and salt--you may want to stir these into the flour first).

Drop batter by large spoonfuls onto prepared baking sheet. Bake for about 8 minutes, or until tops just begin to crack. Remove sheet from oven, and wait 10 minutes before transferring cookies to a plate or wire rack.

Avocado Lime Salad

serves 4

Ingredients:

3 tablespoons fresh lime juice (1 large lime)

1⁄2 teaspoon salt, plus

1⁄8 teaspoon salt

4 small tomatoes, cut in 3/4-inch pieces (2 1/2 cups)

2 medium ripe avocados, cut into 3/4-inch dice (1 1/2 cups)

3 scallions, thinly sliced (white and green parts)

1 large garlic clove, minced

1 tablespoon extra virgin olive oil

1⁄4 teaspoon ground cumin

1 head boston lettuce, torn into large pieces (8 cups)

1 medium cucumber, peeled, quartered lengthwise, seeded and thinly sliced diagonally (1 cup)

Directions:

In a medium glass or ceramic bowl, whisk together 2 tablespoons lime juice and 1/2 teaspoon salt.

Add tomatoes, avocados, scallions and garlic.

Using rubber spatula, gently fold to combine.

Season to taste with pepper.

In large bowl, whisk together olive oil, cumin, remaining tablespoon lime juice and 1/8 teaspoon salt.

Add lettuce and toss.

Season to taste with pepper.

Divide lettuce among plates.

Top each with mound of avocado mixture.

Top with cucumber slices.

sprinkle with cilantro and serve.

Mediterranean Salad

serves 4

Ingredients:

1⁄3 cup olive oil

2 tablespoons balsamic vinegar

1 teaspoon Dijon mustard

1 garlic clove, minced

1 pinch salt

1 pinch pepper

2 (19 ounce) cans chickpeas, rinsed (or white kidney beans)

1⁄2 red pepper, julienned

1 green pepper, julienned

1⁄2 cup stuffed green olive

2 tablespoons capers (optional)

Directions:

Whisk together the olive oil, vinegar, mustard, garlic, salt and pepper.

Add the remaining ingredients.

Guacamole Salad

serves 6

Ingredients:

1 pint grape tomatoes, halved

1 yellow bell pepper, seeded and 1/2-inch diced

1 (15 ounce) can black beans, rinsed and drained

1⁄2 cup small diced red onion

2 tablespoons minced jalapeno peppers, seeded (2 peppers)

1⁄2 teaspoon freshly grated lime zest

1⁄4 cup freshly squeezed lime juice (2 limes)

1⁄4 cup olive oil

1 teaspoon kosher salt

1⁄2 teaspoon fresh ground black pepper

1⁄2 teaspoon minced garlic

1⁄4 teaspoon ground cayenne pepper

2 ripe Hass avocados, seeded, peeled, and 1/2-inch diced

Directions:

Place the tomatoes, yellow pepper, black beans, red onion, jalapeño peppers, and lime zest in a large bowl.

Whisk together the lime juice, olive oil, salt, black pepper, garlic, and cayenne pepper and pour over the vegetables.

Toss well.

Just before you're ready to serve the salad, fold the avocados into the salad.

Check the seasoning and serve at room temperature.

Lemony Green Beans

Ingredients:

1 lb fresh green beans, trimmed

1 red onion, peeled and cut into thin wedges

2 garlic cloves, peeled and sliced

2 tablespoons olive oil

1 lemon, juice and zest of

1 teaspoon salt

1⁄4 teaspoon black pepper

Directions:

In a partially covered microwave-safe dish, microwave green beans and 1 tablespoons of water for 4 minutes.

In a skillet over medium heat, cook the onions and garlic in the oil for three minutes or until lightly browned.

Add green beans and 2 tablespoons lemon juice and cook until tender, stirring occasionally.

Stir in the salt and pepper. Sprinkle with 1 tablespoons lemon zest.

Avocado With Balsamic Dressing

Ingredients:

1 ripe avocado

1 1⁄2-2 tablespoons balsamic vinegar, approximately

1 teaspoon grapeseed oil or 1 teaspoon extra virgin olive oil

Directions:

Take one ripe but firm avocado and cut it in half lengthwise. Remove pit.

Drizzle the vinegar on the two avocado halves, adding the majority of the balsamic in the little "wells" but drizzle some of the vinegar onto the rest of the avocado halves to avoid oxidation.

Next add the grapeseed oil or olive oil, in the same manner as the vinegar.

Broccoli-Garlic Stir-Fry

Ingredients:

2 tablespoons sesame oil

1 lb fresh broccoli (cut into medium-size pieces)

1⁄4 cup soy sauce

5 green onions, finely chopped

2 tablespoons brown sugar

2 tablespoons minced fresh ginger

1 -2 tablespoon fresh minced garlic (can use less)

1 teaspoon dried red pepper flakes (or to taste)

1⁄2 teaspoon black pepper (optional)

sesame seeds (optional)

Directions:

In a bowl combine together the soy sauce, green onions, brown sugar, ginger, garlic and red pepper flakes; mix well to combine.

Heat the sesame oil in a large skillet or wok over medium heat; stir-fry until crisp-tender (about 3-5 minutes).

Add in the soy sauce mixture until thoroughly heated and coated well.

Season with black pepper if desired.

Transfer to a bowl and toss with sesame seeds.

Cannellini Bean Salad

serves 4

Ingredients:

3 (400 g) cans cannellini or 3 (400 g) cans butter beans

2 garlic cloves

1⁄2 cup extra virgin olive oil

1 lemon, juice of

1⁄2 cup basil leaves

1⁄2 cup fresh parsley leaves

1 teaspoon ground cumin

sea salt

fresh ground black pepper

Directions:

Drain the beans and rinse under cold water, drain well.

Into a food processor or blender, put the garlic, olive oil, lemon juice, basil leaves, parsley leaves, cumin, salt and pepper.

Pulse for a few seconds so that there is still texture. Put the beans into a bowl and pour over the dressing, toss well.

If possible leave for at least 30 minutes at room temperature before serving -- but can be eaten right away and still be very flavoursome.

Green Salad With Pomegranate and Mandarin

Serves4

Ingredients:

2 cups iceberg lettuce, torn in bite sized pieces

1 green onion, finely chopped

2 celery ribs, chopped

1⁄2 cup pomegranate seeds

1⁄2 cup chopped mandarin orange section

1⁄2 cup light oil-and-vinegar dressing (or as needed)

1⁄4 cup balsamic vinegar

Directions:

Mix all greens together in a large salad bowl, adding more lettuce if need be.

Add pomegranate seeds and mandarin orange pieces.

Mix in enough oil and vinegar salad dressing to taste, drizzle with balsamic vinegar.

Toss lightly and enjoy!

Broccoli With Artichoke Hearts

serves 4

Ingredients:

1 head broccoli, cut into flowerets

1⁄2 teaspoon olive oil

1 pinch dried hot pepper flakes

3 garlic cloves, minced

1 (6 ounce) jar marinated artichoke hearts, drained and halved

1 lime, juice of

Directions:

Bring a small amount of water to boil and steam flowerets until bright green and crisp-tender,about 5 minutes.

Plunge into cold water to stop cooking, drain and set aside.

Heat oil in skillet over medium heat.

Add hot peppers and garlic and cook 1 minute.

Stir in artichoke hearts and cook about 3 minutes, remove from heat and stir in broccoli and lemon juice.

Transfer to serving bowl and serve immediately.

Cherry Tomato and Zucchini Sauté

serves 4

Ingredients:

1 tablespoon olive oil

3 small zucchini, halved lengthwise and thinly sliced

2 cups cherry tomatoes, halved

2 green onions, sliced

2 teaspoons balsamic vinegar

salt & freshly ground black pepper

2 tablespoons chopped fresh basil

2 tablespoons lightly toasted pine nuts

Directions:

Heat oil in a large non-stick skillet over high heat. Add zucchini and cook, stirring, for 1 minute. Add cherry tomatoes, green onions and balsamic vinegar.

Cook, stirring, for 1 to 2 minutes or until zucchini is crisp-tender and tomatoes are heated through. Season with salt and pepper.

Sprinkle with basil and pine nuts and serve immediately.

Spicy Garlic Kale With Sauteed Red Peppers

serves 6

Ingredients:

2 bunches kale

1⁄2 cup leek, chopped

5 tablespoons olive oil

1 small onion, diced

5 garlic cloves, minced (or extruded through garlic press)

1 1⁄2 large red bell peppers, cut into short strips

1⁄2 teaspoon red pepper flakes

salt

white pepper

Directions:

Wash kale. Pull greens away from the stalks, discarding stalks. Shred by hand into small pieces.

Place kale in steamer basket, and steam until tender (approximately 10 minutes). Remove immediately from heat.

Heat olive oil in heavy pan over medium-high heat. When the oil is hot, add onions and leeks. Saute until onions are translucent and leeks begin to brown.

Add garlic and red pepper flakes, saute for 1-2 more minutes. Add bell pepper slices, and saute until tender (approximately 4-5 minutes). Remove from heat.

Add kale to pan, and toss ingredients together thoroughly. Add salt and pepper to taste. Serve hot or room temperature.

Jade Green Broccoli

Ingredients:

1 1⁄2 lbs broccoli

1 tablespoon corn oil (or any neutral oil)

1 teaspoon freshly grated gingerroot

2 garlic cloves, minced

1⁄4 teaspoon pepper

1⁄2 cup water chestnut, sliced (if using canned water chestnuts, rinse and drain well)

3 tablespoons soy sauce

3 tablespoons brown sugar

1⁄2 teaspoon sesame oil

3 tablespoons gin

Directions:

Cut broccoli up into florets. Slice stems.

Bring a pot of salted water to boiling. Blanch the broccoli for about 2 minutes but no longer than 3 minutes. Drain and rinse with cold water. Set aside to drain.

Heat the corn oil in a wok on medium-high heat. Add the ginger and garlic and sautè for about 1 minute. Be careful not to burn! (Reduce heat if necessary.).

Add the drained broccoli, black pepper and water chestnuts to the wok. Stir fry 1-2 minutes.

In a small glass bowl, whisk together the soy sauce, brown sugar and sesame oil. Add to the broccoli.

Add the gin, cover wok and cook 1 minute.

Transfer to a platter and serve hot.

Spinach With Pine Nuts

Ingredients:

1 (12 ounce) bag spinach

1 1⁄2 tablespoons olive oil

2 -3 garlic cloves, minced

2 teaspoons water

1⁄2 teaspoon salt

1⁄2 teaspoon fresh ground black pepper

1 1⁄2 tablespoons pine nuts

1 teaspoon red pepper flakes

Directions:

Place olive oil, garlic, and water in a skillet on medium high heat.

Once skillet is hot, add spinach. Sprinkle with salt and black pepper. Stir and cook until spinach is wilted.

Adjust heat to low or simmer. Add pine nuts. Cook covered for 1 minute. Add red pepper flakes, if desired. Cook one minute more.

Spicy Mexican Coleslaw

Ingredients:

Salad:

1⁄2 head green cabbage, shredded

1⁄2 lb jicama, shredded

1 large carrot, shredded

3 medium tomatoes, seeded and diced

1 -2 minced seeded jalapeno

1⁄3 cup chopped cilantro

Dressing:

1⁄4 cup fresh lime juice

1⁄4 cup fresh orange juice

2 cloves garlic, minced

2 tablespoons sugar

1⁄2 teaspoon ground cumin

salt and pepper

Directions:

Combine all salad ingredients and mix well.

Combine all dressing ingredients and toss well with salad ingredients.

Refrigerate until ready to serve.

This slaw gets better if it has a chance to sit for a few hours before serving and it's even good the next day.

Tossed Romaine and Orange Salad

Ingredients:

1⁄2 cup orange juice

3 tablespoons olive oil

2 tablespoons red wine vinegar

1⁄2 teaspoon ground black pepper

1⁄4 teaspoon salt

1 head romaine lettuce, torn, washed and dried

3 (11 ounce) cans mandarin oranges

1⁄2 cup slivered almonds

Direction:

Prepare the dressing by whisking together the orange juice, olive oil, vinegar, pepper and salt; set aside.

In a large bowl, combine the romaine and oranges.

Add enough dressing to coat and toss well.

Sprinkle with almonds and serve.

Iraqi Summag Salad

Ingredients:

2 large cucumbers

1 large tomatoes

1⁄4 medium onion

1 tablespoon sumac

salt

olive oil

Directions:

Peel the cucumbers in stripes. Slice the cucumbers in half, length-wise. Slice these halves into semi-circles, each no more than 1-2 mm thick. Put the cucumbers in the salad bowl.

Chop the tomato into 'salad size' pieces- not too large and not too small. Add to the cucumber.

Slice the onion into long, pieces and add to the tomato and cucumber.

Drizzle about 1 tablespoon of olive oil over the salad and add the sumac and salt to taste. Mix well. Enjoy.

Salata Arabieh

Ingredients:

6 medium tomatoes, diced

1 large lebanese cucumber, diced

2 medium onions, finely chopped

4 garlic cloves, finely chopped

1 medium red capsicum, seeded and diced

1 medium green capsicum, seeded and diced

4 tablespoons mint, chopped

4 tablespoons parsley, finely chopped

1 -2 lemon, juice of

4 tablespoons olive oil

salt, to taste

fresh ground black pepper, to taste

Directions:

Combine all the vegetables in a bowl.

Mix the remaining ingredients together in a small jug and pour over the salad.

Toss well and chill before serving.

Quick Italian Green Beans

serves 2

Ingredients:

1 (15 ounce) can green beans, drained

1 (15 ounce) can diced tomatoes, drained

olive oil

balsamic vinegar

salt

pepper

Directions:

Combine drained green beans and tomatoes in microwave-safe dish.

Drizzle with olive oil and vinegar.

Sprinkle with salt and pepper.

Microwave (uncovered) for one minute or until heated.

Cover (to keep hot) and serve.

Lemon & Butter Braised Beet Greens

serves 4

Ingredients:

2 tablespoons olive oil

1 tablespoon unsalted butter

1 garlic clove, thinly sliced

2 lbs baby beet leaves, washed

1 -2 teaspoon fresh lemon juice

sea salt & freshly ground black pepper

Directions:

Heat the oil and butter in a large skillet or Dutch oven over low heat, and add the garlic.

Cook gently, stirring frequently, until the garlic is fragrant but does not take on any color.

Add the moist greens, raise the heat to medium-high, and cover the pan. Cook until the greens wilt, about 2 minutes, shaking the pan once or twice.

Remove the cover; if there's any excess liquid, cook until it evaporates.

Toss the greens with the lemon juice, salt, and pepper, and serve hot.

Thai Style Broccoli Salad

serves 4

Ingredients:

1⁄4  cup chunky peanut butter

2 tablespoons sugar

1 1⁄2 tablespoons hot water

1 tablespoon fresh lime juice

1 tablespoon soy sauce

1 1⁄2 teaspoons sesame oil

1⁄2 teaspoon red pepper flakes

2 tablespoons canola oil

3 cups fresh broccoli florets

1⁄2 cup juliened red bell pepper

1⁄2 cup thinly sliced onion, wedges

1 clove garlic, minced

1⁄4 cup chopped peanuts

Directions:

In a small bowl combine the peanut butter, sugar, water, lime juice, soy sauce, sesame oil, and pepper flakes.

Whisk until well blended and set aside.

Heat vegetable oil over medium high heat in a large skillet or wok.

Add the broccoli, bell pepper, onions, and garlic.

Stir fry for 4 minutes or until vegetables are just tender crisp.

Remove from heat and stir in the peanut butter mixture.

Toss well to combine, sprinkle on chopped peanuts and serve hot or at room temp.

Vegan Dessert Recipes (Bonus)

Cherry Crisp

Ingredients

1 (21 ounce) can cherry pie filling

1/2 cup all-purpose flour

1/2 cup rolled oats

2/3 cup brown sugar

3/4 teaspoon ground cinnamon

3/4 teaspoon ground nutmeg

1/4 cup chopped pecans

1/3 cup melted vegan margarine

Directions

1. Preheat oven to 350 degrees F (175 degrees C.) Lightly grease a 2 quart baking dish. Pour pie filling into the dish, and spread evenly.

2. In a medium bowl, mix together flour, oats, sugar, cinnamon, and nutmeg. Mix in melted margarine. Spread over pie filling, and sprinkle with chopped pecans.

3. Bake in the preheated oven for 30 minutes, or until topping is golden brown. Allow to cool 15 minutes before serving

Vegan Carrot Cake Cupcakes

Ingredients

1 1⁄2 teaspoons baking powder

1⁄2 cup unsweetened applesauce

2 1⁄2 cups flour

3⁄4 cup sugar

2 teaspoons baking soda

1 1⁄2 teaspoons cinnamon

1⁄2 teaspoon nutmeg

1⁄2 teaspoon salt

1⁄4 cup canola oil

2 cups carrots, grated

1 cup crushed pineapple

Directions

1. In a small bowl mix baking powder and applesause into a foamy mixture, set aside.

2. In a large bowl mix flour, sugar, baking soda, cinnamon, nutmeg, and salt.

3. Add oil, carrots, pineapple (some of the juice might help), and applesauce mixture.

4. Mix well.

5. Add flaked coconut, nuts, or raisins if desired.

6. Scoop mixture into 24 cupcake liners.

7. Bake at 325 degrees Fahrenheit for 30 minutes or until toothpick comes out clean.

8. Once cooled, frost with icing (powdered sugar, 'fake' butter, vanilla, and water).

Cinnamon Applesauce

Ingredients

- 3 1⁄2 lbs granny smith apples, peeled,cored,and sliced

- 1⁄2 cup firmly packed brown sugar

- 1 1⁄2 tablespoons fresh lemon juice

- 1⁄4 teaspoon ground cinnamon

Directions

1. In a 3 1/2-quart electric slow cooker, toss together the apples, brown sugar, and lemon juice.

2. Cover and cook on the high heat setting 3 hours or until the apples are very tender.

3. Mash up the apples with a potato masher.

4. Stir in the cinnamon.

5. Serve over vanilla ice cream, if desired.

Vegan Cheesecake

Ingredients

1 (12 ounce) package soft tofu

1/2 cup soy milk

1/2 cup white sugar

1 tablespoon vanilla extract

1/4 cup maple syrup

1 (9 inch) prepared vegan graham cracker crust

Directions

1. Preheat oven to 350 degrees F (175 degrees C).

2. In a blender, combine the tofu, soy milk, sugar, vanilla extract and maple syrup. Blend until smooth and pour into pie crust.

3. Bake at 350 degrees F (175 degrees C) for 30 minutes. Remove from oven and allow to cool; refrigerate until chilled.

Easy And Delicious Cinnamon Oranges

Ingredients

2 oranges

1 apple, sliced (optional)

1 tablespoon cinnamon

Directions

1. Peel oranges, then slice crossways into rounds and arrange on a pretty plate.

2. Add a few apple slices, if desired.

3. Lightly dust with cinnamon and serve immediately.

Fudgy Vegan Brownies

Ingredients

1 1⁄2 cups unbleached flour

1⁄2 cup cocoa

1 1⁄2 cups brown sugar

3⁄4 teaspoon baking powder

1 1⁄2 teaspoons baking soda

1 teaspoon salt

3⁄4 cup brewed coffee

3⁄4 cup soymilk

1⁄3 cup vegetable oil

1⁄2 cup walnuts, roasted and chopped (optional)

1⁄2 cup chocolate chips or 1⁄2 cup carob chips

Directions

Sift together the flour, sugar, baking powder and soda, and salt.

In a separate bowl, combine the coffee, soy milk, and oil.

Add the liquid to the dry ingredients and mix; then stir in the nuts and chocolate chips.

Pour batter (it will be quite liquidy) into a greased 9x9" pan and bake at 325º for 25 minutes, or until a toothpick inserted in the middle comes out clean.

(Note- for a smaller pan, the baking time could be substantially longer- a 7x10 pan took about 40 minutes).

For glaze- melt the chocolate and margarine and whisk, then drizzle over brownies.

Caramelized Bananas

Ingredients

- 2 -3 bananas

- 4 -6 tablespoons granulated sugar (or more)

- cooking spray (regular or butter flavor)

Directions

1. Slice bananas into thick coins or lengthwise strips, depending on your preference.

2. Pour sugar onto a plate. Roll bananas in sugar, until completely coated.

3. Spray a medium size nonstick pan, and heat over medium high heat. Add bananas and sugar.

4. Cook bananas until light to golden brown underneath, about 4-5 minutes (you can lift with a spatula or fork to peek). Be careful not to overcook or burn them (if you smell them browning, or see color in the pan, flip them right away). Keep in mind these times will vary, depending on your stove.

5. Gently flip bananas over to brown other side, turning heat down to medium. The second side will brown in about one minute.

6. Transfer to a plate that has been coated with cooking spray (otherwise they may stick - they are ooey gooey and sticky!) and serve. Alternately, slide them right onto your ice cream or breakfast food.

7. Soak pan in hot water to facilitate cleaning.

Apple Crumble (No Bake)

Ingredients

8 apples, peeled and chopped

1 cup raisins, soaked and drained

1 teaspoon cinnamon

1⁄4 teaspoon nutmeg

2 tablespoons lemon juice

2 cups walnuts

1 cup pitted dates

1 teaspoon cinnamon

1⁄8 teaspoon salt

Directions

1. To make filling, in a food processor, place 2 apples with raisins, cinnamon and nutmeg, process until smooth.

2. In a bowl place remaining chopped apples and toss with lemon juice.

3. Pour pureed filling mixture over top, mix well.

4. Spoon apple mixture into a med sized lasagna pan and set aside.

5. For crumble, in a food processor, pulse walnuts, dates, cinnamon and salt until coarsely ground.

6. Do not over mix.

7. Crumble the mixture over the apples with your hands and press lightly.

8. Serve immediately or let marinate for a few hours for extra flavor.

Vegan Banana Oat Cookies

Ingredients

1 cup brown sugar

1⁄2 cup sugar

1⁄3 cup oil, plus

1 teaspoon oil

1 banana, mashed

1 1⁄2 teaspoons vanilla extract

1 1⁄2 cups flour

1 teaspoon baking soda

1 1⁄2 teaspoons cinnamon

1⁄2 teaspoon salt

2 1⁄4 cups oats

3 tablespoons water

Directions

1. Mix the flour, baking soda, cinnamon, and salt; set aside.

2. In a separate bowl mix together the brown sugar, sugar, oil, and water.

3. Add the banana and vanilla.

4. Stir in the flour mixture. mix well.

5. Stir in the oats.

6. If the mixture seems too thin, let it sit for a minute so the oats can absorb some of the excess liquid.

7. Preheat oven to 350°F.

8. Drop cookies by the tablespoon onto a greased cookie sheet.

9. Cook for 13 minutes until done

Vegan Oatmeal Cookies

Ingredients

1 1⁄2 mashed bananas

1⁄2 cup applesauce

2 teaspoons vanilla

1⁄2 cup brown sugar

1 cup flour

1 1⁄2 teaspoons baking powder

1 dash salt

1 teaspoon cinnamon

1 dash nutmeg

1 cup raisins or 1 cup dried cranberries

3⁄4 cup oatmeal

Directions

1. Blend first 4 ingredients.

2. Add dry ingredients.

3. Drop onto greased cookie sheet and bake at 350 degrees for 20-30 minutes.

Coffee Granita

Ingredients

1 3⁄4 cups strong coffee, at room temperature

3⁄8 ounce Splenda sugar substitute, add more to taste (6 packages)

Directions

1. Add splenda and any desired flavorings into coffee. Pour into ice cube trays until mostly frozen - about 60 to 90 minutes. There may be a little liquid at the bottom of the cubes. That's fine.

2. Put ice cubes in food processor and pulse until you have slush with no visible chunks.

3. Place slush in a covered bowl back in the freezer for 30 minutes or until ready to serve.

4. If you are freezing 30-90 minutes, remove bowl from freezer and scrape the slushy ice into serving cups.

5. If you are freezing much longer, you may want to return the granita to the food processor for a quick whirl before serving.

Mango Sorbet (Raw Food)

Ingredients

1 mango, ripe

3 tablespoons powdered sugar

Directions

1. Peel the mango. Cut the flesh from the stone and dice it. Place in a zip-lock bag, close it (be careful to keep the air out) and freeze for at least 4 hours.

2. Take the bag out of the freezer and allow to thaw for about 20 minutes at room temperature.

3. Put slightly thawed mango pieces into a tall bowl (or the bowl of your blender), add powdered sugar (if using) and puree the mango into a creamy sorbet using a hand-held blender (or simply blend in your blender).

Strawberry Pudding (Raw Food)

Ingredients

2 lbs strawberries

1 cup sugar (to taste)

1 quart water

1⁄3 cup cornstarch (if you like your pudding very stiff, use 1/2 cup)

1⁄2 teaspoon vanilla (optional)

1⁄2 teaspoon finely grated lemon zest

Directions

1. Clean and rinse berries. If they are large cut in halves or quarters.

2. Bring water to a boil over medium heat. Add sugar and strawberries and simmer until berries are tender, about 8 minutes. You will still have lumps of berries. If you want a smooth consitency, break the fruit up by pushing the berries with the back of a spoon on the side of the pan.

3. Dissolve cornstach in a little water and add to fruit, stirring constantly. Add vanilla or zest if desired (one or the other not both).

4. Bring to rolling boil, stirring constantly. Continue stirring and allow pudding to boil a few minutes. The pudding should no longer be cloudy and regain its shine and gloss.

5. Transfer to a bowl and place in the refrigerator until thouroughly cool. Depending on the bowl size and shape, this could take several hours.

6. If you are planning to substitute part of the sugar (would not suggest all) with baking Splenda, add the splenda to the bowl just before cooling.

Vegan Chocolate Pudding Cake

Ingredients

1 cup all-purpose flour

1⁄2 cup sugar

2 tablespoons cocoa

2 teaspoons baking powder

1⁄2 teaspoon salt

1⁄2 cup soymilk

2 tablespoons vegetable oil

1 teaspoon vanilla

3⁄4 cup packed brown sugar

1⁄4 cup cocoa

1 1⁄2 cups hot water

Directions

1. Spray crock pot insert with cooking spray.

2. Mix flour, 1/2 cup sugar, 2 tbsp cocoa, baking powder, and salt together in bowl.

3. Stir in soy milk, oil, and vanilla until smooth.

4. Pour batter into crock pot insert.

5. Mix brown sugar and remaining 1/4 cup cocoa in bowl (make sure there are no big lumps). Sprinkle over batter.

6. Pour hot water over contents of crockpot (Do not stir)

7. Cook on high for 2 hours or until toothpick inserted in centre comes out clean. Remove lid of crock pot and let stand for 30 minutes.

8. Spoon cake into bowls. Spoon sauce over top.

Banana Sorbet (Raw Food)

2 bananas, previously peeled, frozen

1 banana, previously peeled, frozen

Directions

1. In a bowl, mash (or in a juicer 'puree') the bananas.

2. Spoon into a serving bowl, top with fresh fruit, a proper raw food granola

Apple Pineapple Crisp

Ingredients

4 medium tart apples

1 cup canned crushed pineapple in juice

1⁄2 cup quick oatmeal or 1⁄2 cup regular oatmeal (not instant)

1⁄8 teaspoon ground nutmeg

1 banana, frozen

Directions

1. Preheat the oven to 375 degrees.

2. Spray an 8X8 square baking dish with cooking spray.

3. Peel, core, and slice the apples.

4. Put them in the pan.

5. Add the canned pineapple and mix it all together.

6. Put the frozen banana in the microwave until it is defrosted and mushy.

7. Meanwhile, in a small bowl, add the oatmeal and nutmeg and stir well.

8. Peel the banana (it will be runny) and add it to the oatmeal.

9. This will clump up and be very sticky.

10. Put the oatmeal mixture on top of the apples.

11. Bake for 20-25 minutes or until the topping is starting to brown.

12. Serve warm or cold.

Pumpkin Spice Cupcakes

Ingredients

2 (18 1/4 ounce) packages Duncan Hines Moist Deluxe Spice Cake Mix

2 (15 ounce) cans pumpkin

2 teaspoons vanilla

Directions

1. Preheat oven to 350 degrees.

2. Combine all ingredients in a large bowl for 2 minutes. Contents will be VERY thick. (Electric mixer may be used.).

3. Line muffin tin with paper cups.

4. Fill 2/3 full with batter.

5. You may add a 1/4 cup of water to make it easier to stir.

6. Bake 22 to 24 minutes.

Vegan Chocolate Cupcakes

Ingredients

2 1⁄2 cups flour

2⁄3 cup cocoa powder

2 cups sugar

1⁄2 teaspoon salt

6 tablespoons applesauce

2 1⁄4 cups water

1 teaspoon vanilla

2 tablespoons vinegar

2 teaspoons baking soda

Directions

1. Mix dry ingredients.

2. Mix wet ingredients into dry ingredients.

3. Bake in greased muffin tins at 375 for 25 minutes.

Vegan Apple Pie

Ingredients

6 large apples, peeled,cored,and sliced (peeling is optional)

1⁄2 cup raisins (optional)

3⁄4 cup maple syrup

1 -2 teaspoon lemon juice

2 teaspoons cinnamon

2 1⁄2 tablespoons cornstarch or 2 1⁄2 tablespoons arrowroot

1 vegan pie crust

1 -2 tablespoon whole wheat flour

Directions

1. Preheat oven to 350.

2. Prepare apples.

3. Boil water in a large pot and add apples and raisins.

4. Turn down heat to medium and simmer apples and raisins for 10 minutes or until soft.

5. Save 1/4 cup of water used for cooking apples for later use.

6. Drain apples and place in large bowl.

7. Mix apples with maple syrup, cinnamon, and lemon juice.

8. Set aside.

9. In a saucepan, add "applewater" and corn starch.

10. Stir continuously until mixture is thick, then add to apple mix.

11. Lastly, add whole wheat flour to mixture.

12. Stir well and carefully.

13. Pour final mixture into the pie crust and bake on 350 for 30 minutes, or until brown.

Vegan Pumpkin Pie and Crust

Ingredients

For the Crust

1 1⁄2 cups whole wheat pastry flour

1⁄4 teaspoon salt

1⁄4 cup canola oil

4 -8 tablespoons soymilk, cold

For the Filling

1 (15 ounce) can pumpkin

1 (12 ounce) package firm silken tofu

3⁄4 cup vegan sugar

1 teaspoon cinnamon, freshly ground

1⁄2 teaspoon nutmeg, freshly ground

1⁄4 teaspoon salt

1⁄4 teaspoon ground ginger

1⁄4 teaspoon allspice

1⁄4 teaspoon ground cloves

Directions

1. Preheat the oven to 400°F Set aside a 9” pie plate. In a mixing bowl, sift together the flour and salt. Cut in the oil, drizzling bit by bit and stirring with a fork until all of the oil is added and the flour resembles a coarse meal. Sprinkle the soy milk over the flour, 2 tablespoons at a time, and mix with your hands until you form a solid dough. Be careful not to overwork the dough or to add too much liquid. It should have a drier texture, not moist or soggy.

2. Form the dough into a ball and set on a piece of wax or parchment paper. Place another piece of paper on top and roll out the dough into a circle 1-2 inches wider than the pie plate. Remove the top paper and carefully transfer the crust to the plate. Smooth out the sides, trim off extra dough, and crimp the edges of the crust. Poke all over with a fork before placing in the oven. Cook for 12-15 minutes, until the crust is golden brown. Let cool before pouring in the filling.

3. To make filling, empty the silken tofu into a food processor and blend until smooth. Add the rest of the ingredients and blend until everything is well combined. Pour into the crust and smooth out the top. Bake in a 375F oven for one hour, or until a toothpick comes out almost clean. Let the pie cool for at least 30 minutes before serving.

Vegetarian Slow Cooker Recipes (Bonus)

Mexican Casserole

Ingredients:

25g butter, melted

200ml milk

2 eggs, lightly beaten

4tbsp plain flour

1tsp baking powder

½tsp smoked paprika

¼tsp hot chilli powder

Salt

Black pepper

250g sweetcorn kernels, drained

400g tin black beans, drained and rinsed (240g when drained)

10 slices pickled jalapeños, finely chopped (I used red)

100g grated cheese (I used a mixture of cheddar and mozzarella)

Fresh coriander, chopped, to serve

Directions:

1. To a fairly small slow cooker (mine's 3.5 litres), add the first 9 ingredients: melted butter, milk, eggs, flour, baking powder, paprika, chilli powder and seasonings. Whisk well until smooth. Then add the corn, black beans, chopped pickled jalapeños, and grated cheese, and mix again.

2. Cook for around 6 hours on medium, until the middle has set and the outside is crispy.

3. Serve topped with fresh coriander if desired.

Red Lentil, Chickpea, & Coconut Soup

Ingredients:

2 tablespoons butter

1 medium yellow onion, diced (about 1 1/2 cups diced)

3/4 cup diced carrots

2 teaspoons minced garlic

1 tablespoon curry powder

1/4 teaspoon cayenne pepper

1/2 teaspoon salt

1 tablespoon minced fresh ginger or 1/4 teaspoon ground ginger

4 cups vegetable broth

2 tablespoons tomato paste

1 cup dried red lentils, rinsed

2 15.5-ounce cans chickpeas, drained

1 14-ounce can light coconut milk

Fresh cilantro and lime wedges for serving

Directions:

1. In a medium saute pan over medium-low heat, melt the butter.

2. Increase heat to medium and add the onion and carrots. Cook, stirring occasionally, until the onion has softened, about 4 minutes.

3. Add the garlic, curry powder, cayenne powder, ginger and salt. Stir and cook for another minute.

4. Add the tomato paste and pour in about a cup of the vegetable broth. Stir to get all of the bits of good stuff off of the pan, and pour the entire mixture into a 4.5 quart or larger Crock Pot.

5. Add the remaining vegetable broth, red lentils, chickpeas, and coconut milk to the Crock Pot and stir.

6. Cook on low for about 8 hours.

7. Taste and add additional salt if necessary.

8. Serve with fresh lime wedges for squeezing on top and sprigs of cilantro.

Vegetarian Lasagna Soup

Ingredients:

1 yellow onion, diced

2 cups brown mushrooms, sliced

2 zucchinis, sliced

4 cloves garlic, minced

1 15 ounce can tomato sauce

1 28 ounce can crushed tomatoes

6 cups vegetable broth

2 bay leaves

2 teaspoons dried oregano

1 tablespoon dried basil

⅛ teaspoon red pepper flakes

2 teaspoons kosher salt

2 teaspoons freshly ground black pepper

12 ounces lasagna noodles

4 cups fresh spinach leaves

Cheese Topping:

1 8 ounce container ricotta cheese

½ cup mozzarella cheese, shredded

¼ cup parsley, chopped

¼ cup basil leaves, chopped

generous pinch of kosher salt

Directions:

1.     Add the onion, brown mushrooms, zucchini, garlic, tomato sauce, crushed tomatoes, vegetable broth, bay leaves, oregano, basil, red pepper flakes, kosher salt and black pepper to the liner of a 6 quart slow cooker.

2.     Set the slow cooker on low and cook for 7 hours or on high and cook for 3½ to 4 hours.

3.     Once the cooking time is done, cook the lasagna noodles according to the package directions, drain and rinse and add to the soup. Cut them into smaller pieces if you'd like.

4.     Add the spinach and warm until wilted then ladle into soup bowls and top with a dollop of the ricotta cheese topping.

5.     Cheese Topping: Mix all ingredients together in a small bowl. Refrigerate until ready to serve.

West African Sweet Potato and Peanut Stew

Ingredients:

1 large sweet potato, peeled and cubed (about three cups)

1 small white onion, peeled and diced (about one cup)

1 15-ounce can diced tomatoes with their juice

4 cups water

1/2 cup peanut butter (smooth or crunchy)

2 cloves garlic, minced

1 teaspoon grated fresh ginger (or a half teaspoon of powdered ginger)

1/4-1/2 teaspoon ground chipotle pepper 1

teaspoon smoked paprika

1/2 teaspoon salt

4 cups fresh baby spinach

Directions:

1. Combine all ingredients, except the spinach, in your crock pot.

2. The peanut butter will incorporate as this cooks, so don’t worry about adding it in as a lump.

3. Cook on high for 3-4 hours, or on low for 6 hours.

4. When the sweet potatoes are tender, stir in the spinach, cover, and let it cook for another 10-15 minutes, or until the spinach is wilted.  Taste and adjust the salt and seasonings, if needed.  Serves 4 to 6.

Black Bean and Brown Rice Soup

Ingredients:

4 15-ounce cans black beans, drained but not rinsed (reserve one can for the end of the process)

1 tablespoon olive oil

1 cup diced yellow onion (about half a medium onion)

1 cup diced carrot (about 2 medium carrots)

1 medium jalapeno pepper, seeds removed and finely diced (about 1/4 cup)

1 tablespoon minced garlic (2 - 3 medium cloves)

1 teaspoon chili powder

1 teaspoon cumin

1 teaspoon dried oregano

1/2 teaspoon kosher salt plus more to taste if desired

1/4 teaspoon freshly ground black pepper

4 cups vegetable broth

2 tablespoons tomato paste

10 dashes Tabasco sauce, or to taste

2 cups cooked brown rice

Fresh lime wedges

Diced tomatoes, cilantro leaves, diced scallions, avocado, sour cream (if you eat dairy) for topping, if desired

Directions:

1. Add three cans of black beans to a 3-quart or larger Crock Pot.

2. Add the olive oil to a large saute pan over medium heat. Add onion and carrots; saute for about five minutes until the onion softens and begins to turn transluscent. Add jalapeno pepper, garlic, chili powder, cumin, oregano, salt, and pepper and saute, stirring, for another minute. Add tomato paste, vegetable broth, and Tabasco sauce, stirring until tomato paste is dissolved. Pour into Crock Pot over beans.

3. Cook on low 6 - 8 hours.

4. Remove cover and allow to cool a bit, until safe to handle. Using an immersion blender or working in batches with a blender, puree soup. Return soup to the Crock Pot and add the last can of beans and the rice. Cook on medium for another half hour.

5. Taste and adjust seasonings if desired - add more salt and pepper if you like, a little more Tabasco if you want.

6. Scoop into individual bowls and squeeze a lime wedge over the top of each. Add toppings if desired.

7. Keeps refrigerated in an airtight container for three or four days. The soup can thicken over time, so thin with additional vegetable broth before serving leftovers, if desired.

Chipotle Black Bean and Quinoa Stew

Ingredients:

1-2 dried chipotle peppers

1lb of dried organic black beans, rinsed and picked over

3/4 cup uncooked quinoa, rinsed and picked over

1 28-ounce can organic diced tomatoes

1 red onion, diced

3 cloves garlic, minced

1 green bell pepper, chopped

1 red bell pepper, chopped

1 dried cinnamon stick

2 teaspoons chile powder

1 teaspoon coriander powder

1/4 cup fresh cilantro

7 cups water

sea salt and pepper, to taste

cilantro

green onions, thinly sliced

lime wedges

avocado

Directions:

1. Load all of the ingredients, except the salt, into your slow-cooker, stir to combine.

2. If you wish to saute the onion, garlic and bell pepper first, you can, but I like to make crock-pot cooking as simple and quick as possible.

3. Cook on high for 4 to 6 hours, or on low for 8 to 10 hours, until the black beans are tender.

4. The time to cook the beans can vary based on the strength of your slow cooker and also the freshness of your beans. Add the salt at the very end, as it will affect how the beans cook, if you add it at the beginning.

5. Remove the chipotles (if you don’t want a mouthful of a whole spicy pepper) and the cinnamon stick before serving.

6. Ladle into bowls and serve topped with fresh cilantro, green onions, a squeeze of fresh lime juice, diced avocado, sour cream, hot sauce, tortilla chips, etc.

Slow Cooked Fennel Tomato Sauce over Zucchini Noodles

Ingredients:

2-4 Tablespoons extra virgin olive oil

2 large fennel bulbs

1 large onion, diced

6 cloves garlic, chopped

2 (28 ounce) cans organic diced or whole tomatoes

2 (4 ounce) cans organic tomato paste

Directions:

1. To prepare fennel - cut green stalks from bulb. Cut in half and remove core by cutting a V into each half where the core is. Lay the fennel cut-side down and slice crosswise, then dice. Set aside.

2. Heat the olive oil in a skillet, or slow cooker if yours is stovetop safe. Add the onion, fennel, and garlic. Season with a little salt. Cook, stirring frequently until the vegetables start to soften. Transfer to a slow cooker, if not already using one, and add the tomatoes and paste.

3. Cook on LOW heat for 8-10 hours, or HIGH for 5-6 hours. The sauce will be done when the fennel is butter-soft and tender.

4. Serve over pasta, polenta, rice, zucchini noodles, or quinoa.

Slow Cooked Butternut Squash Chilli

Ingredients:

1 small onion, peeled and finely chopped

2 stalks of celery, chopped

2 carrots, peeled and chopped

2 medium apples, peeled and diced

2 cups of peeled + diced butternut squash

4 cloves of garlic, peeled and finely minced (or 1 tsp of garlic powder)

1 medium can of black beans, drained + rinsed

1 medium can of chickpeas, drained + rinsed

1 can (400ml) of low-fat coconut milk

2 teaspoons of chili powder

1 tablespoon of ground cumin

1 teaspoon of dried oregano

2 cups of vegetable broth

2 tablespoons of tomato paste

salt and pepper to taste

cooked basmati rice (optional)

chopped fresh cilantro, parsley or chives (for garnish)

shredded unsweetened coconut (for garnish)

Directions:

1. Place all ingredients except the garnishes/rice in a slow cooker. Cook on high heat for 4 to 6 hours (or on low for 8 hours). During the last hour, taste the chili and season with salt and pepper. Add more chili powder as desired. Add a pinch of cayenne pepper if you like chill on the spicy side. In the last 45 minutes of cooking, open the lid to allow the chili to thicken. If the chili looks a bit dry, add a bit more vegetable broth.

2. Serve over basmati rice. Garnish with fresh herbs and shredded coconut.

Lentil & Potato Slow Cooker Soup

Ingredients:

1 tbsp. olive oil

1 large yellow onion, chopped

1 celery stalk, sliced

1 large carrot, sliced

2 garlic cloves, minced

1 large bunch Swiss chard, leaves torn into bite-sized pieces and stems sliced

1 c. dried brown lentils, picked over and rinsed

4 medium Yukon Gold potatoes, cut into 1-inch pieces

6 c. vegetable broth

1 tbsp. soy sauce or tamari

salt and pepper to taste

Directions:

1. Heat oil in a large skillet over medium heat. Add onion, celery, carrot, garlic, and stems from Swiss chard. Cover and cook until softened, about 8-10 minutes, stirring occasionally.

2. Add cooked vegetable mixture, lentils, potatoes, broth, and soy sauce in a 4- to 6-quart slow cooker. Stir to combine, cover, and cook on low heat for 8 hours.

3. Just before soup is finished cooking, bring a large pot of water to a boil. Place reserved chard leaves in boiling water and cook until tender, about 5 minutes. Drain well and stir into soup. Season with salt and pepper to taste.

Bulgur Chili

Ingredients:

3/4 cup bulgur wheat

2 cups yellow onion, diced

2 cups sliced white button mushrooms

1/2 cup red bell pepper, diced

2 cloves garlic, minced

1 cup vegetable broth

1 cup strong brewed coffee

1 14 oz. can diced tomatoes

1 14 oz. can kidney beans, drained

1 14 oz. can pinto beans, drained

2 tablespoons brown sugar

1 tablespoon cocoa powder

2 tablespoons chili powder

2 teaspoons cumin

1 teaspoon dried oregano

1/2 teaspoon red cayenne pepper, or to taste

Bay leaf

1/2 teaspoon salt, or to taste

A few turns fresh ground black pepper

Directions:

1. Place the bulgur in a medium bowl and pour two cups boiling water over the top. Let soak for 15 minutes, then drain and squeeze the bulgur dry.

2. Add the bulgur along with all of the other ingredients to your slow cooker/Crock Pot. Stir. Cook on low for 8 hours and add additional salt and black pepper to taste. Remove bay leaf and serve with your favorite chili toppings. We like it topped with shredded sharp cheddar and Monterey Jack cheese, sour cream, and a little cilantro.

Cheddar Creamed Corn

Ingredients:

2 (one 16 oz and one 12 oz) frozen corn, thawed

1 (8 oz) cream cheese, cubed

3/4 c. shredded cheddar cheese

1/4 c. butter, melted

1/2 c. heavy whipping cream

1/2 tsp salt

1/4 tsp pepper

Directions:

1. In a 4 qt slow cooker combine all ingredients. Stir to combine.

2. Cook, covered, on low 3-4 hours or until warmed through and cheese is melted. Stir just before serving.

Minestrone

Ingredients:

1 sweet onion, diced

3 garlic cloves, minced

3 carrots, peeled and sliced

1 (28 ounce) can of diced tomatoes

2 (15 ounce) cans of cannellini beans, drained and rinsed

3 cups low-sodium vegetable stock

3 cups water

8 ounces of uncooked ditalini pasta

12 thin asparagus spears, stems removed and cut into thirds

1 cup of frozen sweet peas

1 (6 ounce) bag of fresh spinach

1/3 cup freshly grated romano cheese + more for topping

salt and pepper to taste

Directions:

1. Add diced onions, garlic, carrots, the whole can of diced tomatoes, cannellini beans, stock and water to your crockpot. Cook on low for 4-6 hours, stirring once or twice if you can.

2. About 10-15 minutes before serving, add in asparagus, spinach, peas and pasta. Cook on low for another 10-15 minutes

3. stir in grated cheese.

4. Taste and season with salt and pepper as desired.

5. Serve immediately with additional cheese on top.

Broccoli Cheddar Soup

Ingredients:

3 Tablespoon butter

1 small onion, diced

4-5 cloves of garlic, minced

2 (10 oz bags) frozen broccoli

1 cup diced or shredded carrots

32 oz chicken or vegetable broth

1 cup water

1/2 teaspoon pepper

1 tsp salt

1(12oz) can evaporated  milk

8 oz cream cheese, cubed

4 cups sharp cheddar cheese

Directions:

1. On a medium/high heat, saute the 3 Tablespoons of butter, diced onion and garlic until onion is soft and translucent, about 4-5 minutes. Place in crockpot.

2. Next put in frozen broccoli, carrots, broth, water,  salt and pepper. Cook on LOW for 6 hours.  After cooking time is up, add in milk, cream cheese and cheddar cheese. Stir , recover and cook for 30 more minutes.

3. Working in batches, process the soup in a blender or with an emulsion blender. Blend as much as you like to get the texture you desire.  The girls and I love some broccoli chunks in our soup, so I only blended half of the soup.   Add all of the blended soup back to the crockpot until you are ready to serve.

Slow Cooker Frittata with Kale, Roasted Red Pepper, and Feta

Ingredients:

1 - 2 tsp olive oil to saute the kale

5 oz. baby kale

non-stick spray or oil

6 oz. roasted red pepper (from a jar), diced fairly small

1/4 cup sliced green onion

4-5 oz. crumbled Feta

8 eggs, well beaten

1/2 tsp. Spike Seasoning (or other all-purpose seasoning blend)

fresh-ground black pepper to taste

low-fat sour cream for serving

Directions:

1. Wash kale if needed, and spin dry or dry with paper towels.  Heat the oil, either in the Ninja Cooker on the Stovetop/High setting or in a large frying pan on medium-high.  When the oil is hot, add the kale and saute until it's softened into a flat layer, about 3-4 minutes in the Ninja Cooker and slightly less in a pan.  If you're using a regular slow cooker, spray it well with non-stick spray or oil and transfer the cooked kale to the slow cooker.  If you're using the Ninja Cooker, turn to Slow Cook/Low setting.

2. Drain red peppers and chop into fairly small pieces.  Slice the green onions and crumble the Feta.  Add the chopped red pepper and sliced green onion to the slow cooker with the kale.  Beat the eggs well, pour over other ingredients in the slow cooker, and stir so all ingredients are well-combined.  Season with Spike Seasoning and black pepper, then sprinkle on the Feta.

3. Cook on low for 2 - 3 hours, or until the frittata is well set and cheese is melted.

Vegetable Casserole

Ingredients:

2 19 ounce can cannellini beans

1 19 ounce can garbanzo or fava beans

1/4 cup purchased basil pesto

1 medium onion, chopped

4 cloves garlic, minced

1 1/2 teaspoons dried Italian seasoning, crushed

1 16 ounce package refrigerated cooked plain polenta cut in 1/2-inch-thick slices

1 large tomato, thinly sliced

1 8 ounce package finely shredded Italian cheese blend (2 cups)

2 cups fresh spinach

1 cup torn radicchio

Directions:

1. Rinse and drain beans. In large bowl combine beans, 2 tablespoons of pesto, onion, garlic, and Italian seasoning.

2. In 4- to 5-quart slow cooker layer half of bean mixture, half of polenta, and half of cheese. Add remaining beans and polenta. Cover; cook on low heat setting 4 to 6 hours or on high heat setting 2 to 2-1/2 hours. Add tomato, remaining cheese, spinach, and radicchio. Combine remaining pesto and 1 tablespoon water. Drizzle pesto mixture on casserole. Let stand, uncovered, 5 minutes. Makes 8 servings.

Spinach Soup with Cucumber and Basil

Ingredients:

8 oz fresh spinach, divided

1 cucumber, peeled and cut into large slices

1 Tbsp olive oil

1 Tbsp chopped dehydrated onion or 1/4 cup minced fresh onion

3/4 tsp salt

1/2 tsp pepper

2 garlic cloves

2 cups chicken broth (or 2 cups of water and 1 tsp Shirley J Vegetarian Chicken Bouillon)

1/2 cup heavy cream (optional)

1/4 cup chopped fresh basil

Directions:

1. Place half of the spinach (4 oz) in the slow cooker.  Add in the cucumber, olive oil, onion, salt, pepper, garlic and broth.

2. Cover and cook on LOW for 6 hours or on HIGH for 3 hours.

3. Pour contents of slow cooker into a blender (depending of the size of the blender you may need to do this part in batches).  Add in the rest of the spinach (4 oz).  Blend until smooth and creamy.

4. Pour blender contents back into the slow cooker.  Warm the heavy cream and pour it in the slow cooker (if you want the soup dairy free you can eliminate the cream and eat as is).

5. Add in chopped basil and pour into serving bowls and enjoy.  Salt and pepper to taste, if needed.

Miso Split Pea Soup

Ingredients:

5 cups low sodium vegetable broth

4-5 cups water (whatever fills your pot)

4 cups dried split peas, rinsed

1 cup chopped carrots

2 cloves garlic, minced

1 large onion, chopped

3-4 tablespoons white miso paste

3 tablespoons coconut oil

salt + pepper to taste

Directions:

1. Chop your onion, carrots, garlic and toss into the pot. Toss in the coconut oil and miso paste and mix until well coated.

2. Put the rest of your ingredients in the slow cooker, pouring the liquid on last.

3. Turn on HIGH for 4 to 6 hours, mixing periodically. Season to taste.

4. Let cool before serving.

Fennel & Delicata Squash Soup

Ingredients:

5 cups of vegetable broth or filtered water

2 delicata squashes, peeled, seeds removed + chopped

2 cups cooked kidney beans

3 – 4 collard green leaves, ribs removed + chopped

1 fennel bulb, chopped {5 celery stalks can substitute}

1 onion, chopped

1 large shallot, diced

3 garlic cloves, minced

1 tablespoon extra virgin olive or coconut oil

5 fresh sage leaves, chopped

1/2 – 1 teaspoon turmeric

1/2 teaspoon paprika

1 teaspoon of dried parsley or a handful of fresh, chopped

generous pinch of ground celery seed

generous pinch of dried thyme

sea salt, to taste

coarse ground pepper, to taste

Directions:

1. Combine all the ingredients, except the beans and collards, cook on low for 4 hours {or until all the veggies are tender}

2. Then add in the beans and collards, cook for about an hour.

3. The soup will be ready when the collards are cooked through.

Leek & Potato Soup

Ingredients:

2 large leeks, washed, ends trimmed, thinly sliced

4 large russet potatoes, peeled and quartered

3 carrots, washed and chopped

2 celery stalks, chopped

2 cloves garlic, minced

salt and pepper to taste

4 to 6 cups vegetable broth, or enough to cover the vegetables

croutons and fresh parsley for garnish

heavy cream (optional)

Directions:

Place the leeks, potatoes, carrots, celery, and garlic in the slow cooker pot.

Season with salt and pepper to taste.

Add in the vegetable broth, just to cover the vegetables.

Cover and cook on HIGH for 4 hours, or LOW for 6 hours.

Puree the soup with either an immersion blender, or a food processor. If using the food processor, puree the soup in batches; DO NOT pour the whole soup into the food processor all at once.

Taste for salt and pepper.

Ladle the soup into bowls.

Add croutons and parsley.

High Protein Vegan Recipes (Bonus)

High Protein Black Bean and Corn Summer Salad

Ingredients:

1 tin black beans, rinsed or Kidney beans

1 tin corn, rinsed

1 red onion

2 spring onions

⅓ cup/80g couscous

1 cube/tsp veggie stock

2 tbsp olive oil

Juice of a small lemon or lime

2 tsp cumin

2 tsp paprika powder

2 tsp chilli flakes

1 clove chopped garlic

Optional:

Add a handful of raisins.

Directions:

Add boiling water to the couscous in a large, bowl and crumble in a stock cube/tsp powder. Don’t put too much water in - the ideal water level should be just enough to cover the couscous. You can always add more as needed - it’s much harder to take away excess water again. If you’re not using the ‘just add water’ kind then follow the regular instructions.

Chop the spring and red onions into thin half slices, chop the garlic

Drain and rinse the beans and corn.

After 5 about five minutes the couscous should be ready, so throw in the chopped onions, beans and corn.

Add the olive oil, lemon or lime juice, cumin, paprika powder, chilli flakes and give it all good mix.

Enjoy!

Crispy Baked Tofu With Shredded Veggie Quinoa

Ingredients:

1 1/2 cups extra firm cubed tofu

3 tsp minced garlic, divided

4 tbsp tamari

2 tbsp balsamic vinegar

1 1/2 tbsp olive oil

1/2 tsp dried thyme

1/2 tsp dried oregano

1/2 cup quinoa

4 tbsp tahini

1 tsp dijon mustard

1 tsp cumin

1/2 cup carrot, shredded

1 cup kale. shredded

a few pinches sea salt and pepper

Directions:

Whisk together 2 tsp minced garlic, tamari, balsamic vinegar, olive oil, thyme, oregano and a salt and pepper to taste in a medium mixing bowl.

Add tofu to marinade and toss to coat. Set aside and preheat the oven to 350F.

Bring 1 cup of water + the quinoa to a boil in a medium-sized pot.

Transfer tofu to a foil-lined baking sheet and place in the oven. Bake for 30 minutes, flipping after 15 minutes.

Reduce heat on quinoa to medium-low and simmer for 12 minutes, or until all the water is absorbed. Keep covered and remove from heat.

While quinoa cooks, grate kale and carrots into thin shreds.

When there is about 5 minutes left in cook time, place shredded veggies on top of the quinoa and re-cover.

In a small food processor or bowl, combine tahini, dijon, cumin, garlic and a few pinches sea salt and pepper. Add water as needed to achieve a thick, pourable consistency.

Combine dressing with quinoa + veggies, top with tofu, and serve.

Homemade Probiotic Cashew Yogurt

Ingredients:

2 cups of cashews, soaked for at least 8 hours

1/2 cup water

Powder from 2 probiotic capsules

2-3 tbsp Grade B maple syrup

Directions:

Soak the cashews in warm water for 8 hours overnight. If you are in a pinch, soak them in boiling water for 30 minutes.

Drain and rinse the cashews. Add to the blender with the water and the maple syrup.

Add the blended cashews to a glass bowl. Sprinkle the probiotic powder on top of the cashew mixture then stir in with a wooden spoon.

Cover the bowl with muslin and leave it in a warm, dark place for 24 to 48 hours.

After 24 hours try the yogurt, it should have a foamy texture and taste slightly tart. You can leave for another 24 hours if you like your yogurt a little tarter. At 48 hours the yogurt will have a strong sour taste.

Store in an airtight container in the fridge.

Pan-Fried Tofu Steaks With Coriander Cream and Asparagus Spears

Ingredients:

1 small packet (organic, non-GMO) extra-firm tofu, cut in half lengthways and sideways to make 4 ‘steaks’

1 bunch coriander leaves and stems, washed and coarsley chopped

½ cup water

½ cup raw macadamia nuts (or pine nuts)

3 tsp crushed ginger

3 tsp crushed garlic

1 red chili, chopped

6 asparagus spears, chopped in half

1 small broccoli head, chopped into small ‘trees’

1 lemon

4 spring onions, chopped

3 tbsp tamari (or soy sauce)

2 tbsp oil (coconut or sesame)

Directions:

The night before (or as early as possible), soak macadamias in a bowl of water in the fridge.

Add coriander, drained macadamia nuts, 1tsp ginger, 1tsp garlic, ½ cup water, juice from half the lemon, and 2 spring onions to a high-speed blender or food processor and blend on high until smooth and creamy. Season with cracked black pepper and sea salt.

Heat oil in a large frypan over medium heat and add 2tsp garlic, 2tsp ginger, red chilli and tamari.

Add tofu steaks to the centre of the pan, and broccoli and asparagus around the outside edges of the pan.

Sear tofu for a few minutes on one side, whilst turning the greens regularly.

Flip the tofu steaks and sear on the other side for a few minutes, whilst again turning the greens regularly.

On plates, top tofu steaks with coriander cream and greens. Sprinkle with remaining spring onions, and serve with remaining lemon wedges and turmeric rice.

Enjoy!

High Protein Black Bean Lime Dip

Ingredients:

2 garlic cloves

2 cm fresh ginger

1 tin black/kidney beans (15.5 oz / 435g)

1 tbsp olive oil

Juice of half a lime

Directions:

Chop or crush the garlic and fry it in oil on a medium heat and in a large saucepan for a minute or two.

Drain and rinse the beans, then add them to the pan.

Fry for a couple more minutes, adding a couple of tablespoons of water as you go.

Finally, remove from the heat, add the salt, pepper and lime juice.

Use a potato masher or even fork to mash it all up into a smooth paste.

Add it to bread, potatoes a salad or just eat as a real high protein snack.

Tofu Scramble

Ingredients:

l lb. firm tofu

2 Tbs nutritional yeast

½ tsp turmeric

2 tsp low sodium tamari or soy sauce

1/8 tsp cayenne pepper

1/8 tsp black pepper

1 stalk broccoli, chopped very well

½ bell pepper, diced

½ onion, diced

2 slices Fakin’ Bacon (tempeh bacon substitute), chopped small

1 Tbs canola oil (or other mild-flavored oil)

Directions:

Drain the tofu. Cut it into pieces and put it into a small mixing bowl. Add the nutritional yeast, turmeric, tamari/soy sauce, cayenne and pepper.

With a fork, mash it all up until there are no big chunks. You can use it right away, but for the best flavor, cover with plastic wrap and refrigerate overnight.

In a frying pan, heat the canola oil and add the Fakin’ Bacon. Sauté until the pieces are brown and crispy.

Add the vegetables and stir-fry until they are tender. Add the tofu mixture and stir-fry until the tofu is heated through.

Vegetarian Quiche

Ingredients:

1 9 inch pre-made pie crust

1/4 package Gimme Lean Sausage

2 cups milk, soy milk or rice milk

3 whole eggs or egg substitute

1/4 cup onion, finely chopped

1/4 cup cheddar cheese or soy cheese

nutmeg to taste

salt and pepper to taste

Optional: Salsa

Directions:

Bake pie crust according to the package directions and set aside.

Saute Gimme Lean Sausage and onions in cooking oil or spray, then transfer to cooled pie shell. Sprinkle cheese or soy cheese over sausage and onions.

Beat milk and eggs, add salt, pepper and nutmeg. Mix together and pour over sausage, onions and cheese.

Preheat oven to 375 degrees. Bake for 35 to 40 minutes. Serve with salsa if you like.

Vegan Chocolate Protein Shake

Ingredients:

1 cup soy milk

1 banana

1-2 tbsp sweetened cocoa

2 tbsp cashew nuts

Directions:

Blend together all ingredients in a blender until smooth and creamy. Makes one vegan chocolate protein shake.

Enjoy!

Vegan Peanut Butter Granola Breakfast Wrap (Great for kids!)

Ingredients:

flour tortilla (use whole wheat if possible)

1-2 tbsp peanut butter

1 banana, sliced thin

1/3 cup granola

Optional: Honey

Directions:

Spread the peanut butter on the flour tortilla.

Place bananas and granola on the peanut butter.

Drizzle with honey, if desired and wrap.

Spinach Tofu Scramble

Ingredients:

2 tbsp olive oil

3/4 cup sliced fresh mushrooms

2 tomatoes

2 cloves garlic, minced

1 bunch spinach, rinsed

1 pound firm or extra firm tofu, well pressed and crumbled

1/2 tsp soy sauce

1 tsp lemon juice

salt and pepper to taste

Directions:

Sautee tomatoes, garlic and mushrooms in olive oil for 2 to 3 minutes.

Reduce heat to medium low and add spinach, crumbled tofu, soy sauce and lemon juice. Cover and cook for 5 to 7 minutes, stirring occasionally.

Sprinkle with a dash of salt and pepper before serving.

Chick Pea and Lentil Curry

Directions:

1 tin of kidney beans

Half a bag of lentils

1 tin of garden peas (never mushy)

Fresh basil

Sea salt

Black pepper

Cinnamon

Cumin

Turmeric

Olive oil

Tomato Pureé

Ingredients:

Pour about 300-400ml of water into a saucepan and bring to the boil.

Pour in the lentils until the water is saturated, but all the lentils remain submerged. This is usually about half a bag, or 250g.  Turn the heat down to a simmer and leave for 10 minutes.

While that simmers, chop some fresh basil leaves.

Once the lentils are beginning to thicken, pour in the kidney beans. Any type of bean would be good here; cannellini beans, pinto beans, chickpeas. Leave to simmer for another 5 minutes.

Add more water if necessary to cover all the kidney beans and lentils, but by now there shouldn’t be too much water left sitting on top f your mix. You ideally want all of the water to boil away just as the kidney beans get nice and soft.

Add as much olive oil as desired. Mix in a quarter of a tube of tomato pureé, and stir well. Once your mixture looks nice and juicy from all the oil and pureé, toss int he peas. Add plenty of salt, pepper, your fresh basil leaves, 1tsp cinnamon, 2 tsp cumin, and 2 tsps turmeric. Stir well.

Turn the heat up slightly, and add more olive oil, tomato pureé, and a little water if the mix gets too dry while the peas cook. Add more cinnamon if you want it a little sweeter, or more cumin and turmeric if you want it more savory.

Serve with spinach, some warm pitta bread, and olives.

Black Bean and Kale Burgers

Makes 4 Paddies

Ingredients:

3/4 cup black beans

3/4 cup pinto beans

1/2 cup chopped kale

1/2 cup cooked rice

1/4 cup chopped onion

1 tbsp ground flax

2 tbsp mustard

2 tsp smoked paprika

Directions:

Combine all ingredients in a bowl. Stir until ingredients evenly distributed.

Next, take a fork or potato mashing tool to smash the beans and other ingredients. This will take a few minutes.

Keep smashing the ingredients until the mixture becomes a more solid mass that you feel could be formed into patties. Form the mixture into patties about 1-2″ thick and 3″ in diameter.

Put them in a 425° oven for twenty minutes, flip them over, then continue baking for fifteen minutes.

Vegan Pumpkin Chili

Ingredients:

2 tablespoons olive oil

2 large yellow onions, chopped

8 garlic cloves, chopped

1 tablespoon ginger, peeled and grated

2 tablespoons chili powder

1 teaspoon ground cumin

1 chipotle pepper, seeded and finely chopped

2 green bell peppers, chopped

2 ½ cups / 10 ½ oz / 300 gr diced pumpkin

1 28 oz / 800 gr can of crushed tomatoes

8 cups vegetable broth

2 cups / 14 oz / 400 gr green lentils, rinsed and picked over (you can alternatively use black lentils)

1 cup / 7 oz / 200 gr pearled farro (or barley)

⅔ cup / 6 oz / 120 gr bulgur wheat

1 tablespoon tomato paste

Directions:

In a large stockpot over medium heat add the olive oil, and onions.

When the onions soften up, add the garlic, ginger, chili powder and cumin.

Stir well and cook for a minute or so, until everything gets quite fragrant.

Stir in the chipotle pepper, green bell peppers, diced pumpkin, tomatoes, tomato paste, and the vegetable broth. Now add the lentils, farro, and bulgur (stirring between each addition).

Bring to a boil, then reduce the heat to low and simmer. After 10 minutes, take a taste and adjust with salt and/or chili powder.

Simmer away for about 35-45 minutes or until the lentils and grain are fully cooked through.

If the chili thickens up too much, add more water, one cup at a time.

Before serving do your final adjustment with seasoning and water, if necessary.

Serve sprinkled with fresh chopped parsley, a dollop of soy yogurt and a drizzle of olive oil.

Walnut, Hemp & Vanilla Snack Balls

Ingredients:

1/2 cup walnuts

9 medjool dates, pitted

1/4 cup hemp seeds

1/4 cup raw cacao nibs

1/2 tsp raw vanilla powder

Large pinch sea salt

Directions:

Tip your nuts into the food processor and pulse until broken down into small pieces.

Place all your other ingredients in the food processor and buzz until the dates are broken down and the mixture sticks easily together between your fingers.

Remove the blade from the food processor and then roll the mixture into bite-sized balls.

Pop in the fridge or freezer to set.

Enjoy!

Vegan Protein Bars

Ingredients:

Crust:

1½ c. gluten-free oat flour

6 dried apricots

¼ c. cocoa powder

¼ c. brown rice syrup

Layer:

1 c. gluten-free oat flour

½ c. gluten-free rolled oats

½ c. vegan chocolate protein powder [we use Garden of Life RAW]

¼ tsp. sea salt

1½ tbsp. chia seeds

1½ tbsp. hulled hemp seeds

½ c. peanut butter or almond butter

1 flax egg [1 tbsp. ground flax + 3 tbsp water, mixed together in a small bowl]

¼ c. agave or raw honey

½ c. + 2 tbsp. coconut milk [from the carton, not can]

Topping [optional]:

⅓ c. vegan chocolate chips

1 tbsp. hemp seeds

Directions:

Combine ingredients for crust in the food processor until a crumbly, thick dough forms. Dump into a bowl and set aside for later.

In a large bowl, combine dry ingredients for the next layer. Use a fork to mix well.

Combine flax and water in a small bowl, stir, and set aside for a few minutes until it starts to gel.

Add agave or honey, peanut butter, coconut milk, and flax egg to the dry ingredients. Mix roughly using the fork, then add mixture to the food processor.

Blend until the mixture is smooth – adding more coconut milk if it is too dry. It should be thick and sticky when you're finished.

Line an 8x8 baking pan with parchment. Dump crust into the pan and press it out as evenly as possible. It helps to use a miniature rolling pin or the bottom of a drinking glass.

Dump the next layer on top the smoothed crust and spread it out.

Set the pan into the refrigerator for 1 hour.

If desired, make the chocolate drizzle while the bars chill. Melt⅓ c. vegan chocolate chips in a double boiler.

Lightly drizzle the chocolate across the bars and sprinkle hemp seeds over the top.

Store in the refrigerator for up to 2 weeks.

Vegan Tacos

Ingredients:

1 teaspoon vegetable oil

1/2 onion, sliced

2 teaspoons chopped seeded jalapeño chile

1 12-ounce package soy chorizo (sometimes labeled Soyrizo), casing removed

1 15.4-ounce to 16-ounce can vegetarian refried black beans

12 corn tortillas, warm

Diced onion

Chopped fresh cilantro

Directions:

Heat oil in large nonstick skillet over medium heat.

Add sliced onion and jalapeño; sauté until tender, about 10 minutes.

Add soy chorizo and cook until beginning to brown in spots, stirring often, about 5 minutes.

Meanwhile, cook beans in heavy small saucepan over low heat until heated through, stirring occasionally.

Stack 2 warm tortillas for each of 6 tacos. Spread scant 2 tablespoons beans over each stack.

Top with soy chorizo mixture, dividing equally. Sprinkle with diced onion and cilantro.

Grilled Breaded Tofu Steaks with Spinach Salad

Ingredients:

Baby Spinach Salad

2 cups baby spinach

1 tablespoon pine nuts

1 tablespoon extra virgin olive oil

1 tablespoon lemon juice

A few sprinkles Himalayan/sea salt

A few sprinkles freshly ground pepper

Grilled Breaded Tofu Steaks

1/2 block firm or extra firm tofu

1 tablespoon low sodium soy sauce

1 teaspoon tomato paste

1 teaspoon miso paste

1 teaspoon sesame oil/extra light olive oil

1/2 teaspoon pure maple syrup

1/4 cup breadcrumbs

Directions:

In a small bowl, mix together the soy sauce, tomato paste, miso paste, sesame or olive oil and maple syrup and stir until the sauce is even.

In a separate shallow dish, pour the breadcrumbs on it.

Dip the tofu steaks in the sauce, then quickly coat them with breadcrumbs. Do this to each of the tofu steaks.

Spray some non-stick cooking oil on a ribbed grill pan and lay the tofu steaks neatly on the pan.

Turn the heat on medium high (between 5-6) and cook the tofu on one side for about 10-13 minutes until you see it brown, then flip it over as carefully as you can, and cook the other side for another 6-10 minutes until the other side has browned as well.

Baby spinach salad:

1. Add all the ingredients in a bowl and toss and turn it around until the spinach leaves is coated by everything pretty evenly.

Avocado and White Bean salad with Vinaigrette

Ingredients:

1 can white beans

1 avocado, chopped

1 Roma tomato, chopped

1/4 sweet onion chopped

vinaigrette:

1 1/2 tablespoons olive oil

1/4 cup lemon juice

dried basil to taste

garlic powder to taste

salt & pepper to taste

1 teaspoon mustard

Directions:

Whisk vinaigrette ingredients together then pour over salad base and mix well. Refrigerate for a few hours before serving.

Get Your FREE Gift Here!

>Click Here For Your FREE Guide!<

Click Here To Go Back To The Beginning

Table of Contents

Introduction

Chapter 1 - High Protein Vegetarian Breakfast Recipes

High Protein Oatmeal Pancakes

Quinoa Berry Breakfast

Cheddar and Onion Quiche

Spinach Quiche

Mushroom & Cheddar Quiche

Mushroom & Spinach Omelet

Scrambled Eggs with Roasted Red Peppers & Avocado

Chapter 2 - Vegetarian High Protein Main Dish Meals

Vegetarian Eggplant Lasagna

Quinoa and Black Bean Salad

Quinoa Spinach & Artichoke Salad

Chili-Glazed Tofu

Marinated Tofu Steaks

Slow Cooker Vegetarian Chili

Vegetarian Vindaloo

Vegetarian Spinach Lasagna

Vegetarian Lentil Meatloaf

Vegetarian Lentil Soup

Vegetarian Enchiladas

Vegetarian Squash Stir Fry

Vegetarian Meatball Stew

Portobello Parmesan

Chile Relleno Casserole

Green Enchiladas

Bonus Content!

Quick Vegan Recipes (Bonus)

Vegan Dessert Recipes (Bonus)

High Protein Vegan Recipes (Bonus)