Guest guest Posted March 5, 2003 Report Share Posted March 5, 2003 the : " Spicy Black Bean Soysage Stew " looks interesting...... http://www.washingtonpost.com/wp-dyn/articles/A39344-2003Mar4.html Quote Link to comment Share on other sites More sharing options...
Guest guest Posted August 1, 2005 Report Share Posted August 1, 2005 LOL I just spent $17 on all the recipes Vegetarian, Regular, Dessert, and eatting out. Oh well I have made a few and liked them just fine. I made the salmon muffins and I went into a carb craze. It sounds like that aren't going to be good but they were. Too good Aimeé > > Healthy e*Cookbook > 110 Vegetarian Recipes > ********************************************** > Please note portions are approximate for an average adult. Always keep > in mind your own portion size - your clenched fist. Body-for-LIFE > recommends one portion of protein & one portion of carbohydrates at each > meal. > ********************************************** > BREAKFAST > 1. HEALTHY QUICHE - 4 Servings > Whole wheat low-fat crust or bread crumbs 1 c light cream > 1/2 c onions (or to taste) > 10 egg whites & 2 whole eggs > 2 c crumbled vegetarian bacon (cooked) > 3/4 c fresh or frozen spinach > Preheat oven 350 degrees. Beat eggs. Fold in remaining ingredients. Pour > into pie crust or over bread crumbs layered in a glass casserole dish > (sprayed with cooking oil). Bake for 45 minutes-1 hour. Skip the crust & > serve with toast. Try with lean veggie ham & spinach. > > 2. CHEESE MUFFINS - 4 Servings > 2 c wheat flour > 1 c skim milk > 2 egg whites, beaten > 3 tsp baking powder > 1 tsp. brown sugar, optional > 8 part skim cheese cubes > 8 slices vegetarian bacon, cooked & crumbled > Preheat oven to 400 degrees. Combine flour, baking powder & salt. In a > separate bowl, combine milk & egg. Mix wet & dry ingredients. Stir in > bacon. Pour into muffin tin. Put one cube of cheese into each muffin. > Bake for 20 minutes. > > 3. APPLE MUFFINS - 3 Servings > 5 egg whites > 1 whole egg > 2 c oatmeal > 1/4 c diced baking apples > 1 tsp vanilla > 1/2 tsp cinnamon > 3 packets artificial sweetener or 2 tbsp brown sugar > Preheat oven to 350 degrees. Combine all ingredients. Pour into muffin > tin. Bake for 10 minutes. Serve with preserves. For variety, replace > apples with blueberries. > **Tip: Body for Life authorizes up to 1 tbsp real sugar per serving.** > > > 4. BANANA SMOOTHIE - 2 Servings > 2 bananas > 2 c cottage cheese > 3 packets artificial sweetener or 2 tbsp sugar 1/4 c skim milk > Combine in blender. For variety, add 4tbsp peanut butter or cocoa or > substitute strawberries for the bananas. Enjoy! > 5. CHEESE BLINTZES - 2 Servings > 4 egg whites > 3/4 c cottage cheese > Fresh or frozen strawberries or blueberries 2 tsp light sour cream > Combine egg whites & cottage cheese. Microwave for 1-2 minutes. Serve > with fruit & sour cream. > 6. ENGLISH MUFFIN BREAKFAST SANDWICH - 4 Servings 8 egg whites > 2 whole eggs > Vegetarian Canadian bacon > 4 tbsp low fat cheese, divided > 4 whole wheat English muffins > Combine egg whites & eggs. Scramble. Layer eggs, veggie canadian bacon & > cheese on toasted English muffins. Melt cheese in broiler for 1 minute. > For variety, use vegetarian sausage or veggie bacon > 7. LOW FAT WAFFLES - 2 Servings > 6 egg whites > 1/2 c oatmeal > 4 tbsp whole wheat pancake mix > 1/4 tsp vanilla > Combine ingredients. Pour batter into waffle iron. Cook as usual. Serve > with fruit & non-fat vegetarian bacon or low-fat sausage. > 8. COTTAGE CHEESE PANCAKES - 3 Servings > 1 c cottage cheese > 3 egg whites > 1 whole egg > 1/4 c skim milk > 1 tbsp oil > 3 tbsp apple juice concentrate > 3/4 c whole wheat flour > Blend ingredients until smooth. Spray skillet 8. PANCAKES Cont with > non-fat cooking spray. Pour batter onto hot skillet. Remove from skillet > & let stand 5 minutes. Serve with fruit (applesauce, strawberries, or > peaches) and 2 tsp maple syrup drizzled over the pancakes. > 9. BLUEBERRY CREPES - 8 Servings > 1 1/4 c wheat flour > pinch of salt > 2 egg whites > 7/8 c skim milk > 2/3 c orange juice > low fat yogurt > blueberries > Preheat oven to 400 degrees. Sift flour & salt into bowl. Add egg > whites, milk & orange juice. Beat until smooth. Spray skillet > with nonfat cooking spray. Pour in enough batter to cover bottom of pan, > swirling to cover evenly. Cook crepe over medium-high heat until golden. > Remove & place on a paper towel. Repeat with remaining batter. > Serve with blueberries & yogurt & favorite breakfast protein (veggie ham > or veggie sausage). Optional: After removing from skillet, place in a > small round baking mold & bake for 10 minutes until crisp & set into > " bowls " . Serve with fruit in bowl. Strawberries also go nicely with the > crepes. > 10. OATMEAL PANCAKES - 2 Servings > 6 egg whites > 1 whole egg > 1/2 c oatmeal > 1/2 tsp vanilla > 1/2 c. blueberries, drained well > Combine all ingredients except blueberries. Gently fold in blueberries. > Pour batter on hot skillet. Serve warm with fruit or drizzle of maple > syrup (no more than 1 tbsp per serving). > 11. FAST FRITTATA - 2 Servings > 1/2 c onion, chopped > 4 egg whites > 1 whole egg > 1 c sliced mushrooms > 1 c. diced potatoes > 4 ounces lean vegetarian ham > low fat shredded cheese > salt & pepper > Preheat oven to 375 degrees. Saute onion in skillet sprayed with cooking > oil. Add mushrooms & potatoes to skillet & cook 5-6 minutes, stirring > occasionally. Beat the eggs. Remove mushrooms, potatoes & onions > from skillet & add to eggs. Pour in glass dish (sprayed with oil), add > cheese and bake for 30-35 minutes or until cooked thoroughly. > 12. VEGGIE BREAKFAST PIE - 2 Servings > 1/2 c bread crumbs with Italian seasoning 1/4 c shredded cheese, low fat > 1 large tomato, sliced > 4 egg whites > 1 whole egg > 1/4 c skim milk > 1/2 tbsp red wine vinegar > salt & pepper to taste > 1 slice vegetarian bacon > Preheat oven to 450 degrees. Spray casserole dish with cooking oil. > Spread half of the bread crumbs over the bottom of the dish. Layer > tomato slices over the bread crumbs. Beat eggs with milk. Beat until > foamy. Stir in vinegar, salt & pepper. Pour over tomatoes. Put in > oven for 15 - 20 minutes. While eggs bake, cook vegetarian bacon. Spray > skillet with cooking spray. Cook on medium high heat. When bacon is > crisp, break up bacon in pieces & add remaining bread crumbs. Toast > lightly for one minute. Remove egg from oven (spoon off any excess > tomato juice). Sprinkle bacon/bread crumb mixture on top & serve. > 13. VEGGIE OMELET- 2 Servings > 8 egg whites > 2 whole eggs > 2 tbsp fat-free milk > 2 tbsp low fat cheese > favorite vegetable toppings > Beat eggs with milk. Spray skillet with cooking spray. Cook on medium > high heat. Add cheese & toppings. Serve with wheat toast, bagel or > fruit. Optional: add sliced red & green bell pepper or other favorite > omelet toppings. > 14. FRENCH TOAST - 4 Servings > 2 egg whites > 2 whole eggs > 2 tbsp fat-free milk > 1/4 tsp vanilla > 4 slices whole wheat bread. > Beat eggs with milk & vanilla. Dip bread in egg mixture. Spray skillet > with cooking spray. Heat until bread is browned. Serve with fat-free > flavored yogurt, fruit & a few strips of vegetarian bacon. > 15. VEGGIE SAUSAGE BURRITO - 2 Servings > Vegetarian sausage or veggie bacon > 6 egg whites > 1 whole egg > 4 tbsp low-fat cheese, divided > low fat sour cream > salsa > Wheat or corn tortillas > Cook veggie sausage or veggie bacon. Scramble eggs. Divide sausage & egg > into 2 tortillas. Top with cheese, sour cream & salsa. > 16. BEAN BREAKFAST BURRITO - 2 Servings > 8 egg whites > Black beans > Strips of onion & green peppers > Dash of cumin & garlic powder > 1 tbsp low-fat cheddar cheese > 2 tbsp low fat sour cream > 2 tbsp salsa > Heat skillet coated with cooking spray. Scramble eggs. Add onions & > green peppers to second skillet. Season to taste. Let cook for 3-4 > minutes. Spread beans on tortillas. Heat in microwave for one minute. > Divide ingredients between 2 whole wheat or corn tortillas. Top with > sour cream & salsa. > 17. PINEAPPLE-BANANA MOUSSE - 2 Servings 2 ripe bananas, chopped > 1 cup cottage cheese > 1 15 ounce can pineapple chunks > 1 packet powdered gelatin > 2 egg whites > Combine bananas & cottage cheese. Blend until smooth. Drain pineapple, > reserving the juice. Add to the banana mixture . Blend until smooth. In > a small bowl, add gelatin to 4 tbsp of reserved pineapple juice. Heat > until gelatin is dissolved & add to fruit mixture. In a separate bowl, > whisk the eggs until they hold soft peaks. Fold them into the fruit > mixture. Tip the mouse into a glass bowl. Chill in the refrigerator > until set. Serve with sliced bananas & pineapple. > 18. FRUIT & YOGURT PARFAIT - 2 Servings > 2 c fresh or frozen & thawed fruit (raspberries or strawberries > recommended) > 1/2 c low fat vanilla, strawberry or plain yogurt 1 c cottage cheese > 1/2 c granola (fruit sweetened, low fat) > 18. FRUIT & YOGURT PARFAIT Cont > 2 tbsp sugar, optional > Spoon a little fruit into each glass. Combine cottage cheese & yogurt > until smooth. Layer yogurt, granola & fruit. > 19. PEACHES & RICOTTA - 4 Servings > 4 ripe peaches (or canned, if fresh is unavailable), halved, pits > removed packet artificial sweetener or up to 4 tbsp sugar > 1/3 c low fat ricotta cheese > 1/3 c cottage cheese > Mix ricotta, cottage cheese & maple syrup. Spoon mixture into middle of > each peach. Preheat broiler. Cook under a broiler for 5-9 minutes or > until peaches are hot. > 20. EGG PIZZA - 5 Servings > 1/2 16 ounce loaf frozen whole wheat bread dough, thawed 1/2 c chopped > zucchini > 1/2 c chopped mushrooms > 1/8 tsp crushed red pepper > 6 egg whites > 1 whole egg > 1/4 c each skim milk and shredded cheese 1 strip vegetarian bacon, > cooked and crumbled > Preheat oven to 375 degrees. Roll bread dough out into thin circle. > Place on a pizza pan. Bake at 375 degrees for 15 minutes. Meanwhile, > saute vegetables with red pepper for about 5 minutes, or until tender. > Remove vegetables & drain. In a large bowl, beat the eggs & milk > together. Spray large skillet again. Add egg mixture & cook without > stirring until mixture begins to set on the bottom & around the edge. > Stir gently. Cook a few minutes more until eggs are cooked, but still > moist. Place scrambled eggs on pizza dough. Top with vegetables, bacon & > cheese. Bake for 6-8 minutes, or until cheese melts. > LUNCH > 21. FAST PIZZA - 2 Servings > 2 whole wheat pitas > Pizza sauce > Vegetarian Canadian bacon > Olives, green peppers, broccoli, or tomatoes as desired 1/2 c nonfat > cheese, divided > Broil pita for 1 minute in toaster oven. Turn over. Add pizza sauce, > toppings & cheese. Broil until cheese is melted. > 22. TERIYAKI RICE BOWL - 2 Servings > Teriyaki tofu, baked > Brown rice > Steamed broccoli & carrots > 2 tbsp teriyaki sauce, divided > edamame (boiled soy beans) > Cook rice. Warm tofu. Serve with rice, edamame & vegetables. Drizzle > with teriyaki sauce. > 23. CHILI - 4 Servings > 4 portions veggie beef substitute crumbles 1 - 14 oz can of diced > tomatoes (with juice - do not drain) 1 - 8 oz can of pinto beans > 1/2 pkg of frozen corn > 1/4 c sliced jalapenos, optional > 3 tbsp chili powder > 1 tsp cumin > Pour tomatoes into large pot. Drain & rinse beans. Add with veggie meat > to tomatoes. Add corn & jalapenos if desired. Season to taste. Heat & > serve with 1/2 portion of corn bread (Chili counts as 1 portion protein, > 1/2 > portion carbs). > 24. ROLL UPS - 2 Servings > 2 wheat tortillas > 1/4 cup low fat herb flavored cream cheese 1/4 c low fat cottage cheese > 1/8 cup golden raisins > 1/4 cup shredded carrots > 1/4 cup spinach, trimmed and washed > Combine cream cheese & cottage cheese. Spread cream cheese/cottage > cheese mixture on tortilla. Top with raisins, carrots & spinach. Roll > tortilla and cut into small pieces. > 25. QUESADILLAS - 2 Servings > 2 corn or wheat tortillas > 1 c lowfat cheese, divided > nonfat sour cream & salsa > Spray non-stick skillet with cooking spray. Lay tortillas on skillet. > Add cheese. Fold tortilla over. Brown one side. Turn over & brown other > side. Serve with sour cream & salsa. If you prefer your quesadillas soft > instead of crispy, simply microwave on high for 1 - 1 1/2 minutes. Serve > with a small side of Spanish rice. > Spanish rice > 1 can fat free vegetable broth > 1/2 c salsa > 2 c 10 minute brown rice > Combine broth & salsa in a large saucepan & bring to a boil, covered, > over high heat. Add > the rice & reduce to low. Cover & simmer for 5 minutes. Remove from the > heat & fluff rice. Re-cover and let rice sit for 5 minutes. Save extra > portions to add to burritos or to serve with fajitas. > 26. VEGGIE CHEF SALAD - 2 Servings > 4 slices veggie ham, divided > 4 slices veggie turkey, divided > 1/2 c nonfat cheese, divided > Salad toppings (carrots, cucumbers, tomatoes) Salad mix > Arrange toppings on salad. Serve with your favorite low fat dressing. > 27.BLACK BEAN AND CORN SALSA - 2 Servings 2 cans black beans, drained & > rinsed > 1-2 jars salsa > 2 cans corn (try spiced corn with peppers) > Add all ingredients together. Add any other desired spices such as > cumin, chili powder, etc. Serve with baked tortilla chips. > 28. VEGGIE COBB SALAD - 2 Servings > Vegetarian bacon > 12 boiled egg whites, chopped, divided > 1/4 c nonfat cheese, divided > chopped avocado > Salad mix > Arrange turkey bacon, cheese, avocado & egg whites on bed of lettuce. > Enjoy with your favorite low fat dressing. *Tip: While avocado is high > in fat, BFL authorizes it, because it is healthy fat* > 29. VEGGIE TURKEY SALAD - 2 Servings > Veggie " Turkey " deli slices > Romaine lettuce > 2 tbsp red wine vinegar mixed with 2 tbsp olive oil, divided 1 tbsp > cranberry relish > 1/4 c chopped walnuts, divided > Arrange turkey on bed of lettuce. Combine vinegar, oil & relish. Drizzle > vinegar & oil over salad. Sprinkle with walnuts. > 30. NAAN PITAS - 4 Servings > 4 small pita pockets > 1 1/2 tbsp plain low fat yogurt > 1/2 tsp chili powder > salt to taste > 1 tbsp lemon juice > 4 portions baked tofu or seitan > chopped tomato > lettuce > Combine yogurt, chili powder, salt, lemon juice & cilantro. Warm pitas. > Coat tofu with yogurt mixture (or drizzle over sandwich). Add tomatoes & > lettuce. > 31. VBLT Sandwich - 2 Servings > 6 strips veggie bacon, cooked > Lettuce > tomato > 1 tbsp nonfat mayo, divided > Place 3 strips of veggie bacon on whole wheat toast. Add lettuce, tomato > & mayo. Optional: eat sandwich on one piece of toast10000 1 & enjoy 1/2 a > carbohydrate portion of your choice - perhaps a cup of vegetable soup). > 32. BAGEL SANDWICH - 2 Servings > 2 small wheat bagels > 4 tbsp nonfat cream cheese, divided > 2 portions vegetarian lunch meat, divided Tomato slices > alfalfa sprouts > Spread on cream cheese bagels, pile on toppings & enjoy. For variety, > replace tomato & sprouts with tart apple slices. Or, eat half a bagel & > enjoy 1/2 a carbohydrate portion of your choice - perhaps fruit, baked > chips or pretzels. > 33. ITALIAN SANDWICH - 2 Servings > 4 slices vegetarian salami, divided > 4 slices vegetarian ham, divided > 2 slices low fat swiss cheese, divided > lettuce & tomato > 4 tbsp balsamic vinegar mixed with 1 tbsp olive oil, divided 2 small > whole wheat hoagies > Arrange deli slices cheese, lettuce & tomato on hoagie. Drizzle with > vinegar/oil. Optional: eat only 1/2 of the hoagie & enjoy with a half > portion of low fat baked potato chips, see recipe #30 (or a half portion > of any of your favorite carbs). > 34. SPICY BEAN TORTILLAS- 4 Servings > 4 whole wheat or corn tortillas > 1 can spicy pinto bean dip > 1 c low fat cheese, shredded > 1 red bell pepper, seeded & sliced > alfalfa sprouts to taste or shredded lettuce > Steam broccoli. Saute red peppers. Warm tortillas. Spread each tortilla > with 4 tbsp bean dip, top with cheese, bell pepper & sprouts. Roll up & > enjoy! > 35. SUSHI - 2-3 Servings > 1/3 c sweet rice > 2/3 c short-grain brown rice > 1 tsp brown rice vinegar > 1 tsp mirin > Nori sheets > Tofu slices > Scrambled egg, cut into thin strips > Cucumber, sliced into thin strips > soy sauce > Prepare rice according to package directions. Combine with brown rice > vinegar & mirin. > Place nori sheet on towel (or bamboo sushi mat), spread rice over nori. > Place tofu, egg & cucumber in the middle. Roll up. Slice sushi roll to > make 4 rounds. Repeat with 2 other nori sheets. Dip in soy sauce & > enjoy. Serve with wasabi. May need to serve with extra protein (baked > tofu & edamames) to be sure there is enough protein. > 36. HOT DELI HOAGIES - 2 Servings > 6 slices vegetarian deli slices, divided 2 slices low fat cheddar > cheese, divided onions & green peppers > 2 small whole wheat hoagies > Saute onions & green peppers. Arrange deli slices, cheese, onions & > peppers on hoagie. Broil in toaster oven until cheese has melted. Serve > with 1/2 tbsp of steak sauce. Optional: eat only 1/2 of the hoagie & > enjoy > with a half portion of low fat french fries (see recipe #22 under > Dinners). > 37. SPLIT PEA SOUP - 4 Servings > 1 lb. dried split peas > 5 c. broth > 1 c. chopped carrots > 1 chopped onion > 1 chopped celery stalk > 1 crushed garlic clove (optional) > 4 portions vegetarian ham, cubed > Saute carrots, onion, celery, and garlic (if used) in large skillet > spray with cooking spray until onion is transparent (the carrots will > still be crisp). Add broth and split peas. Bring to a boil, reduce heat, > cover and simmer for 2 hours, or until the peas have become very soft > and indistinguishable. Stir in veggie ham. Heat and serve. Can keep > refrigerated for up to 2 weeks. Tip: Make on the weekend & enjoy a quick > lunch during the week. > 38. SEITAN PITAS - 2 Servings > 2 pitas, cut in half > 4 oz. seasoned seitan, sliced or chopped 1/4 to 1/2 cup grated fat- free > cheddar cheese (or soy cheese) > lettuce, salsa & tomato to taste > Toast pita, assemble sandwich by placing some lettuce, about seitan, 1 > or 2 tbsp. of grated cheddar and salsa in each pita. Serve immediately. > 39. HOT SOUTHWESTERN ROLL UPS - 2 Servings 2 tbsp nonfat mayo, divided > 2 tbsp salsa, divided (or to taste) > 4 tbsp nonfat cheese, divided > Vegetarian deli slices > 2 wheat tortillas > Spread salsa & mayo on tortillas. Sprinkle with cheese. Add deli slices. > Roll up in a paper towel. Microwave on HIGH for 1 minute. > 40. FRUIT SALAD - 2 Servings > 2 c couscous > 2 c apple juice > 1/2 cup golden raisins > 1/2 cup dried apricots, chopped > 1/2 cup dried cranberries > 8 oz. low fat soy yogurt mixed with 8 oz. lowfat cottage cheese > Boil apple juice. Add couscous until cooked and place in a bowl. Add > raisins, apricots and cranberries and mix with yogurt mix. Serve > chilled. > 41. FALAFEL & PITA - 2 Servings > Falafel mix > low fat hummus > 1/2 pita bread, cut into triangles > 1/2 c each diced cucumber & tomato > lemon juice > Make falafel according to package low-fat directions. Toast triangles. > Combine cucumber & tomato with lemon juice. Serve falafel with hummus > (see low-fat recipe under Dinners), pita triangles & cucumber-tomato > salad. > 42. PORTOBELO SANDWICH- 2 Servings > 1 c balsamic vinegar > 4-6 vegetarian deli slices > 2 tbsp fresh basil, chopped > 1 Portobelo mushrooms, sliced > 2 slices wheat sourdough bread > Tomatoes, sliced > fresh basil leaves > 1 cup spinach leaves, washed and trimmed Low fat sundried tomato > dressing > Place balsamic vinegar and basil into a small bowl. Add mushrooms to > vinegar and coat well. Heat a medium-sized skillet over high heat. Coat > skillet with nonstick cooking spray. Place mushrooms into skillet and > cook for 1-2 minutes per side or until browned. Add remainder of the > vinegar and toss gently. > Evenly distribute spinach leaves, basil and tomatoes among the four > sandwiches. Place spinach leaves on top of four bread slices. Top with > mushrooms. Place tomato & deli slices on top of mushrooms. Serve with > sundried tomato. Top with basil leaves. > 43. FRIED RICE - 2 Servings > 2 c. brown rice, cooked > 1 tsp minced garlic (use bottled for faster preparation) 4 egg whites, > beaten > Vegetarian ham, cubed > frozen peas & carrots > Scramble eggs. Add rice, garlic, vegetables & veggie ham to same skillet > & stir fry for two minutes. > 44. RED BEANS & RICE - 2 Servings > 2 tbsp. fresh lime juice > 15 1/2-oz. can red kidney or pinto beans, rinsed and drained > 1/2 c tofu, cubed > 1 small red bell pepper, diced > 1 cup cooked brown rice > 2 tbsp balsamic vinegar mixed with 2 tsp olive oil > In large bowl, mix together dressing and lime juice. Add remaining > ingredients and toss gently to combine. Use within 2 or 3 days. > 45. ZUCCHINI BOATS - 4 Servings > 4 zucchini > 1/4 c chopped onion > 1 green bell pepper, chopped > 6 egg whites > 1 whole egg > 1/4 c seasoned wheat bread crumbs > 4 tbsp shredded nonfat cheese > Preheat oven to 375 degrees. Slice zucchini in half & scoop out middle, > leaving 8 " boats " . Steam boats for 5 minutes. Meanwhile, chop up > leftover zucchini and saute in a large skillet with onion & bell pepper > until soft. Combine zucchini/onion/bell pepper mixture with eggs & bread > crumbs. Place zucchini/egg mix in boats. Sprinkle with cheese. Bake > in oven until heated throughout & cheese is melted. > 46. VEGGIE HOT DOGS & BAKED POTATO CHIPS - 2 Servings 2-4 Veggie Hot > Dogs > 2 Potatoes, sliced thinly > 1 egg white mixed with 1/4 c water > 1 tbsp Cajun spice mix (or herbs) > salt to taste > Preheat oven to 375 degrees. Mix egg white & water. Dip potato slices in > egg white mixture & then in spices. Bake for 40-45 minutes (turn heat up > to 400 degrees for the last 10 minutes) or until baked. > 47. TOFU JERKY - 4 Servings > 1 lb. extra firm tofu, drained > 1/2 c soy sauce > 3 tbsp liquid smoke > 1/8 C water > 1 clove fresh garlic > 1 tbsp onion powder > 2 tsp brown sugar > Slice tofu into thick slices. Absorb any excess water with paper towels. > Combine all ingredients (except tofu). Marinate tofu for several hours( > can do overnight). When you're ready, to make the jerky, place the tofu > onto a cookie sheet sprayed with cooking spray (or your dehydrator tray > - if using, follow drying instructions for your dehydrator). Preheat > oven to 200 degrees F. Cook for several hours until dry, but still chewy > (not crunchy). Turn the strips once every hour. Serve with favorite > carbohydrate portion - an apple or orange & this jerky makes a quick, > portable lunch. For pepper jerky, add 1 tbsp fresh pepper. For teriyaki > jerky, add use teriyaki sauce in place of soy sauce. For chili jerky, > add 1 tbsp chili powder. > 48. HONEY NUGGETS 2 Servings > 1 c textured soy protein (TSP) > 2 tbsp honey > Mix the TSP and honey, then spread evenly on a non-stick cookie sheet. > Cook in a 300° F oven for about 6 minutes, stirring often. Watch > carefully near the end. Bake 1 minute more if nuggets are sticky when > cool. Enjoy with lowfat yogurt or favorite carb portion. Also try with > BBQ sauce & serve with brown rice. > 49. GOLDEN BAKED BEANS - 2 Servings > 1 c canned navy beans > 1 c canned kidney beans > 1/4 c chopped onion > 1/4 c light molasses > 1 tsp dry mustard > 2 tbsp brown sugar > 8 slices veggie bacon > 1/2 tsp chopped garlic > 2 tbsp vinegar > 1/2 tsp salt > One day ahead, cover dry soybeans with water and soak overnight, drain > and rinse. Cook soaked soybeans two to three hours covered in water, > over medium heat. Drain water, but save 1/2 cup of the cooking liquid. > Combine all ingredients, including reserved liquid. Bake uncovered at > 325° F oven for one hour, stirring occasionally. > 50. MOCK EGG SALAD - 2 Servings > 12 ounces silken tofu > 1 tbsp yellow mustard > 1 tbsp honey > 2 tsp vinegar > 1/2 tsp turmeric > 1/4 c minced celery > Crumble the tofu into a medium mixing bowl. Combine the mustard, honey, > vinegar, turmeric, in a small dish. Pour over the tofu and mash together > well. Salt & pepper to taste. Stir in celery. Chill to allow flavors to > blend together. Serve with favorite carbohydrate portion (pickles and/or > toast is simple & easy). > DINNER > 51. LOW FAT VEGGIE JOES - 6 Servings1 pound vegetarian burger crumbles 1 > 7 1/2 oz can tomatoes, diced > 1/4 c water > 2 tbsp quick-cooking rolled oats > 1 tsp chili powder > 2 tsp Worcestershire sauce > 1/2 tsp garlic salt > dash hot pepper sauce > 6 small whole wheat hamburger buns > In a large skillet, cook crumbles until brown. Stir in undrained > tomatoes, water, oats, chili powder, Worcestershire sauce, garlic salt & > hot pepper sauce). Bring to a boil. Reduce heat, simmer, for 5-10 > minutes or until desired consistency. Serve with buns (Optional: eat > with half a bun & enjoy with a half portion of applesauce). > 52. STUFFED GREEN PEPPERS - 4 Servings > 2 large green peppers, seeded & halved > 1 pound vegetarian burger crumbles > 1 7 1/2 ounce canned tomatoes, diced > 1/2 c water > 1/3 c brown rice > 1 tbsp Worcestershire sauce > 1/2 tsp dried oregano > 1/4 c shredded lowfat cheddar cheese,divided > Immerse peppers in boiling water for 3 minutes Invert on paper towels & > drain well. In a large skillet cook crumbles & stir in undrained > tomatoes, water, uncooked rice, Worcestershire sauce, oregano, salt and > pepper to taste. Bring to a boil. Reduce heat & simmer for 18-20 minutes > or until rice is cooked. Stir half of the cheese. Fill peppers with > veggie burger mixture. Place in baking dish. Bake at 375 degrees for 15 > minutes. Sprinkle with remaining cheese. Let stand 2 minutes. > 53. LENTIL SOUP - 4 Servings > 1 1/2 c green lentils, soaked 3 hours > 1/4 lb vegetarian sausage > 1 tsp salt > 1 sm onion, chopped > 1 stalk celery, chopped > 2 carrots, sliced > 1 cloves garlic, minced > 1 16 ounce cans crushed tomatoes, with juice 1 tbsp each red wine, lemon > juice & wine vinegar pepper to taste > fresh basil, chopped > Place lentils in a large pan & add 1 quart of water. Bring to a boil & > cover & simmer 20 minutes. Add salt. Spray another skillet with cooking > spray. Saute onions, celery, carrot & garlic until soft, about 10 > minutes. Mix the vegetables with the lentils. Add tomatoes, wine, lemon > juice, & wine vinegar. Season with pepper. Bring to a boil, then simmer > uncovered until the lentils are very tender, about 30 minutes. If soup > becomes too thick, think with water. While simmering, brown veggie > sausage. Add to soup. Warm another few minutes. Add chopped basil before > serving. > 54. ARTICHOKE SOUP - 4 Servings > 1 pound artichokes, peeled > 2 1/2 c vegetarian broth, divided > 4 tbsp light cream > salt & pepper to taste > Place artichokes in a saucepan & cover with cold water. Bring to a boil. > Cover & simmer until completely soft. Cool in the liquid, then drain. > Place the artichokes in a blender or food processor, add half of the > broth & puree until smooth. Gradually add remaining stock. Stir in light > cream & season to taste. Serve with protein portion (I recommend veggie > ham or sausage). > 55. BEAN TACOS - 8 Servings > 1 red bell pepper, seeded & diced > 1 can (16 ounce) pinto beans, drained > 4 portions baked tofu, cubed > 2 tsp minced garlic > 1/3 c chili sauce > shredded lettuce > 8 corn tortillas > 1/2 c low fat cheese, shredded > nonfat sour cream > Spray skillet with cooking spray. Add beans & cook uncovered for 10 > minutes. Mash beans and peppers & mix in the chili sauce. Cook tofu with > garlic on medium heat. Remove tofu & add red peppers to same skillet. > Cook until softened, about 5 minutes. Warm tortillas. Place bean spread > & tofu in tortillas. Add lettuce & cheese. Roll up & enjoy. > 56. LASAGNA - 6 Servings > 8 oz wheat or spinach lasagna noodles (4 cups broken) 6 breakfast > vegetarian sausage patties > 1 c chopped onion > 2 tsp minced garlic > 2 tsp dried Italian seasoning > 2 14 1/2 oz cans diced tomatoes > 1 6 oz can tomato paste > 1 c low fat cottage cheese > 1/4 cup shredded non fat cheese > Preheat oven to 400 degrees. Break noodles in large pieces. Place in > boiling water & cook until tender, 8-10 minutes. Drain & set aside. > Spray an extra deep skillet that has a lid with cooking spray and heat > it over medium heat. Saute onion until soft. Add veggie sausage to > skillet & raise heat to high. Break up veggie sausages until most of it > is crumbled & browned. Add garlic & Italian seasoning & cook until > completely brown. Lower heat. Mix tomatoes with their juice & the tomato > paste. Add sauce to veggie sausage & warm. In casserole dish put in one > layer of noodles, 1/4 c cottage cheese & sauce. Pour half into casserole > dish. Layer more noodles, sauce & cottage cheese. Bake for 15 minutes in > oven. Add cheese to top. Bake until cheese is melted & dish is > thoroughly heated. You could also add sauteed squash & zucchini or > steamed broccoli & shredded carrots. > 57. TOFU FAJITAS - 4 Servings > 4 extra firm light tofu, drained & cubed 1/2 c each soy sauce & vinegar > 1 onion, sliced thinly > 1 green bell pepper, sliced thinly > wheat tortillas > brown rice > low fat cheese > salsa > low fat sour cream > Spray skillet with cooking spray. Over medium-high heat, add tofu with > soy sauce & vinegar. Cook until golden brown on both sides. Add onions & > bell peppers. Cook to desired softness. Serve with tortillas, a little > rice, salsa & sour cream. > 58. CALZONES - 4 Servings > Whole wheat bread dough, thawed > Pizza sauce or stewed tomatoes > 2/3 c. low fat ricotta cheese > 2/3 c. low fat cottage cheese > 1/2 c garbanzo beans > 1 c steam broccoli > Veggie Canadian bacon > Preheat oven to 350 degrees. Roll out bread to dough. Cut out 8 small > circles. Fill center of each with remaining ingredients. Fold over & > seal closed with a fork. Bake for 40-45 minutes or until golden brown. > Serve with your favorite marinara sauce. Optional: use your favorite low > fat pizza toppings (spinach, zucchini, mushrooms, green peppers, olives, > veggie pepperoni). > 59. BEAN ENCHILADAS - 4 Servings > 2 cans low fat refried beans > 1 can (14 ounce) enchilada sauce > 4 corn tortillas > 1/4 c nonfat cheddar cheese > nonfat sour cream > Preheat oven to 350 degrees. Divide beans into 4 tortillas. Roll & place > in casserole dish. Pour sauce over rolled tortillas. Sprinkle with > cheese. Bake at 350 degrees for 15-20 minutes, or until cheese is > melted. Serve with sour cream. > 60. VEGGIE BURGERS & FRIES - 4 servings > 4 potatoes, peeled & cut into thin strips 4 egg whites > salt & pepper > butter flavored spray > Place aluminum foil on cookie sheet. Spray with nonfat cooking spray. > Dip potatoes in egg whites. Season to taste. Place potatoes on baking > sheet. Spray potatoes with butter flavored spray. Optional: season with > fresh herbs. Serve with a vegetarian burger patty garnished with tomato > & lettuce. Do not eat with bun (choose between bun or fries - or try > half a bun & half a serving of french fries). > 61. STIR-FRY & NOODLES - 4 Servings > *For a firmer texture, try baked tofu* > 4 portions of extra firm light tofu, drained, cut into cubes 2 tsp > crushed garlic > 2 green onions, sliced > 2 tsp ginger > 2 cloves garlic, sliced > 6 ounces baby corn, sliced > 1/2 pound zucchini, shredded > 1/2 pound carrots, chopped > 3 tbsp soy sauce > 1 tbsp bean sauce > 2 tsp dark sesame oil > Chinese egg noodles, cooked & drained > 2 tbsp sesame seeds > Spray skillet with cooking spray. Cook tofu with garlic on medium heat. > Remove & set aside. Spray skillet again. Add all vegetables, green > onions, ginger & sliced garlic. Stir-fry for 4-5 minutes. Add soy sauce > & bean sauce & stir for a few minutes more. Reduce heat, cover & cook > for about 5 more minutes, or until vegetables are tender. Add dark > sesame oil, tofu, and cooked noodles. Heat. Sprinkle with sesame seeds & > serve. > 62. THAI STIR-FRY - 4 Servings > 1/2 lemon rind, sliced > 2 tsp ground ginger > 1 garlic clove, chopped > 4 portions extra firm light tofu, drained & cubed 1/2 red bell pepper, > seeded & sliced > 1/2 green bell pepper, seeded & sliced > 2 medium carrots, cut into match sticks > 2 tbsp oyster sauce > salt & pepper > fresh cilantro > brown steamed rice > Spray skillet with cooking spray. Stir fry lemon rind with garlic & > ginger until brown. Add tofu & stir fry for a few minutes. vegetables & > stir-fry until vegetables are almost cooked. Stir in oyster sauce & > season to taste. Stir-fry one more minute. Serve immediately with rice. > Garnish with cilantro. > 63.ORANGE STIR-FRY - 4 Servings > 4 portions firm light tofu, drained & cubed grated rind & juice of 1 > orange > 1 tbsp soy sauce > 1 tsp cornstarch > 2 tsp ground ginger > 2 tsp sesame oil > 2 medium carrots, cut into matchsticks > green onions, sliced > Marinate tofu in orange rind & juice for 30-40 minutes. Drain liquid & > set aside. Mix tofu with soy sauce, cornstarch & ginger. Spray skillet > with cooking spray. Stir fry tofu for a few minutes. Add carrots & > stir-fry a few minutes more. Stir in green onions & reserved liquid. > Cook, stirring, until boiling & thickened. Serve hot with noodles or > rice. > 64. SPICY PASTA - 4 Servings > 1 crushed garlic clove > grated lemon rind > 1 tbsp lemon juice > 1 large pinch of chili powder > 1 tbsp soy sauce > 8 veggie bacon strips, cooked & crumbled 4 tbsp dry white wine > 4 tbsp vegetable stock > 4 tomatoes, peeled & chopped > salt & pepper > Combine garlic, lemon rind & juice, chili powder & soy sauce. Salt & > pepper. Put white wine in a pan & bring to a boil. Cover & cook until > the wine is reduce by half. Place marinade into a large skillet. Bring > to a boil quickly & add veggie bacon & stock. Heat thoroughly for 1- 2 > minutes. Serve with pasta & chopped fresh tomatoes. > 65. PASTA alla CARBONARA - 4 Servings > 8 veggie bacon strips > 1 crushed garlic clove > 2/3 c broth > 2/3 c dry white wine > 7 oz low fat cream cheese > Wheat pasta (try garlic or red pepper flavored), cooked & drained 2 tbsp > Parmesan cheese, divided > Cut veggie bacon into small pieces. Fry in a nonstick pan for 2-3 > minutes. Add garlic & broth. Bring to a boil. Cover & simmer for 5 > minutes. Add wine & boil rapidly until reduced by half. Whisk in cream > cheese & season to taste. Serve with favorite pasta. Top with > Parmesan cheese. > 66. BAKED GARLIC POTATOES - 4 Servings > 4 baking potatoes > 2 garlic clove, thinly sliced > 4 tbsp low fat ricotta cheese > 4 tbsp low fat plain yogurt > fresh chives, optional > Preheat oven to 400 degree. Slice each potato at about 1/4 inch > interval, cutting not quite to the base, so they retain their shape. > Place sliver of garlic in between cuts in the potatoes. Place potatoes > in roasting pan & bake for 1 hour or until soft. When potatoes are done, > remove & serve with ricotta/yogurt sauce and favorite protein portion > (Veggie ham recommended). > 67. ONE-POT PASTA - 4 Servings > 6 veggie sausage patties > 1 c sliced mushrooms > 1/2 c chopped onion > 1/8 tsp garlic powder > 1 14 1/2 ounce can vegetable broth > 1 3/4 c water > 1 6 ounce can tomato past > 1 tsp dried oregano > 1/2 tsp dried basil > 6 ounces wheat pasta, broken > 1/4 c Parmesan cheese > Cook veggie sausage with mushrooms, onion & garlic powder until onion is > tender. Stir in the mushrooms, broth, water, tomato paste, oregano & > basil. Add broken pasta. Stir. Return to boiling. Reduce heat & simmer > for 18-20 minutes, stirring frequently. Serve with Parmesan cheese > sprinkled on top. > 68.SCRAMBLED COTTAGE CHEESE - 4 Servings A unique Indian dish that is > simple and easy to make. 4 cups crumbled cottage cheese (paneer) 2 > baking potatoes, shredded (absorb extra water with paper towels) 1 > medium onion chopped > 1 tsp cumin > 2 tsp garlic, chopped > 2 green chilies chopped > 1 tsp garam masala > 1/2 tsp turmeric powder > 2 tomatoes, chopped > 4 tsp oil > salt and pepper to taste > finely chopped cilantro > Heat the oil until it is very hot. Add potatoes, cumin, green chilies, > and garlic. Stir fry for a minute. Add the onions and saute on medium > heat for 2 minutes or until the onions are translucent. Add tomatoes, > turmeric powder, salt and pepper. Stir fry on medium low heat for 3 > minutes. Add the garam masala powder and the crumbled cottage cheese. > Mix well. Cover and cook on low heat for about 3 minutes. Garnish with > cilantro. Optional: Omit the potatoes & serve with favorite carbohydrate > side). > 69. BROCCOLI SOUP - 4 Servings > 1 pound potatoes, diced > 1 1/2 cups water > 1 1/4 c skim milk > 1 bay leaf > 2 c broccoli, cut up > 4 portions veggie ham, cubed > 1/2 package frozen corn kernels > black pepper > Place potatoes in large saucepan. Add broth & milk & bay leaf. Bring to > a boil. Cover pan & simmer for 10 minutes. Add broccoli, veggie ham & > corn. Season with black pepper. Cover & simmer for 5 minutes more. > Remove bay leaf & serve. Optional: skip the ham & serve with favorite > protein portion. > 70. FALAFEL WITH CUCUMBER-TOMATO SALAD- 4 Servings Falafel Mix > 1 large cucumber, diced > 2 medium tomatoes, diced > 2 tbsp lemon juice > 1 tbsp olive oil > fresh cilantro > dash salt > 2 pita pockets, divided into 4 triangles 4 tbsp hummus, divided > Combine cucumber, tomato with lemon juice, olive oil, cilantro & salt. > Put salad in refrigerator. Spray non-stick skillet with low fat cooking > spray. Prepare falafel according to low fat instructions on package. > Serve with cucumber-tomato salad, pita triangle & hummus. > 71. LOW FAT HUMMUS > 2 cloves garlic, minced > 1 can garbanzo beans, drained > 1/3 c tahini > 3 tbsp lemon juice > 1/3 c water > 1/2 tsp salt > 1/8 tsp cayenne pepper > Blend ingredients until smooth. > 72. RUSSIAN CASSEROLE - 6 Servings > 5 potatoes > 1 onion, chopped > 2 c chopped cabbage > 2 c chopped cauliflower > 1 can white kidney beans, drained & rinsed 6 tsp garlic, crushed > 1/4 c chopped dill > 2 tbsp light cream cheese > 1/3 c plain low fat yogurt > 8 slices veggie bacon, cooked & cut into pieces paprika, salt & pepper > Preheat oven to 325 degrees F. Boil or microwave the potatoes until > baked. Cool & remove the skins. Saute the onions until soft. Add the > cabbage, cauliflower, and garlic, and saute until the cabbage and > cauliflower are tender. Melt the cream cheese, and add to it the yogurt. > Add to the vegetable mixture. Fold in beans & veggie bacon. Salt & > pepper to taste. Slice the potatoes and place half the slices on the > bottom of a sprayed baking dish. Fill with the mixture. Cover with the > remaining potatoes. Sprinkle with paprika. Bake for 20 minutes. Serve > immediately. > 73. INDIAN CHICKPEAS - 2 Servings > 1 c chickpeas or garbanzo beans > 1 tsp vegetable oil > 1 small onion chopped > 2 tsp cinnamon > 1/2 tsp cloves > 2 garlic cloves, crushed > 1 green chili pepper, finely chopped > 3/4 cup of chopped tomatoes, with juice > 1 tsp garam marsala > 2 tbsp fresh cilantro, chopped > Soak chickpeas overnight, rinse, cook in water until tender. Drain. > Reserve liquid. (Can also use canned beans & use water). In a frying > saute onion in oil until translucent. Add cinnamon and cloves, cook a > few seconds. Add garlic and chili pepper and cook 5 minutes, stirring. > Add tomatoes and cook until mixture has thickened. Add the chickpeas to > the pan, mix well, cook 5 minutes. Pour the cooking liquid of the > chickpeas or water into the pan and simmer for 25 minutes, until the > liquid is gone. Sprinkle with the garam marsala and cilantro. Can be > served hot or cold. > 74. RAVIOLI SOUP - 4 Servings > 13 oz frozen low fat cheese ravioli > 1 can vegetable broth > 1 medium carrot, cut into match stick strips 1 small zucchini, diced > 2 tsp fresh grated ginger > 1/4 bunch watercress, tough stems removed 3 c cubed veggie ham > Prepare ravioli as directed, drain. Heat broth & carrot strips to > boiling over high heat. Reduce heat to low. Cover & simmer 5 minutes. > Stir in zucchini & ginger; heat to boiling over high heat. Add veggie > ham. Reduce heat to low. Cover & simmer 5 minutes or until vegetables > are tender. To serve, place watercress in 3 bowls, place ravioli in > bowls with watercress. Spoon broth with vegetables over ravioli. > 75. ITALIAN BEAN SOUP - 4 Serving > 6 low fat veggie sausage patties, cooked & crumbled 2 medium tomatoes, > chopped > 2 garlic cloves, minced > 1 28 oz can plum tomatoes > 2 cans broth > 1 c northern beans > 6 oz shell pasta > 1/2 bag spinach, stems removed & leaves cut into 1 inch strips > Heat large pan over medium-high heat. Add sausage & cook until brown > (break up as you cook). Transfer to bowl. In same pan, add onions & cook > on medium heat until golden. Add garlic, cook 1 min. Stir in tomatoes w/ > their juice, breaking up tomatoes. Add broth, beans and 2 cups of water. > Heat to boiling over high heat. Reduce heat to low. Cover & simmer 30 > minutes. Add veggie sausage. Meanwhile, cook pasta as directs & drain. > Add spinach & pasta to soup. Serve hot. > 76. BBQ BLACK BEAN CAKES - 2 Servings > 2 15 oz. can black beans, unsalted > 1/4 c green onions, finely chopped > 2 jalapeno peppers, finely chopped > 3 tsp minced garlic > 1 tsp cumin > 2 tbsp BBQ sauce > 1/2 cup dried bread crumbs > dash of Tabasco sauce, optional > Place rinsed and dried black beans into a medium sized bowl. Mash beans. > Add onion, cilantro, pepper, garlic, cumin, BBQ sauce and Tabasco. Mix > well. Separate mixture in half. Place bread crumbs on wax paper. Roll > bean mixture into bread crumbs. Form into 4 cakes. Coat outside with > bread crumbs. Heat on a small skillet over medium heat, until brown. > Serve with BBQ sauce on whole grain bun. > 77. TWICE BAKED POTATOES - 4 Servings > 4 Potatoes > 4 portions of cottage cheese > Steamed Broccoli > low fat sour cream > shredded low fat cheese > Scrub potatoes. Pierce several times with a fork. Microwave on high or > cook in 375 degree oven until baked. Let cool. Cut potatoes in half & > scoop out the middle (leave skins with about 1/3 inch potato to retain > shape). Keep shells. In large bowl combine scooped potato with cottage > cheese & 1/4 c skim milk or soy milk. Beat until creamy. Stir in > broccoli. Sprinkle with cheese. Bake in 375 degree oven for 25-30 > minutes. > 78.STIR-FRY WITH PEPPERS & PEANUTS - 6 Servings small handful of peanuts > 1 tsp. peanut oil > 1 package extra-firm light tofu, drained and cubed 2 medium cloves > garlic, minced > 2 tsp ground ginger > 1 tbsp rice vinegar > 1 tbsp soy sauce > 1/2 tsp. hot pepper sauce > 1 small onion, diced > 1 each small green and red bell pepper, chopped 1 c sliced mushrooms > Roast peanuts in toaster oven or under broiler, stirring once or twice, > 3 to 5 minutes. Set aside. > In large skillet or wok, heat peanut oil over high heat. Add tofu and > stir-fry 5 minutes. Add half of garlic and half of ginger and stir- fry 3 > minutes. Transfer to a plate. In small bowl, mix together vinegar, soy > sauce and chili sauce; set aside. In same skillet over medium-high heat, > stir-fry onion, bell peppers, mushrooms, remaining garlic and remaining > ginger, 5 minutes. Add water if needed. Stir up sauce and add to > vegetables in skillet. Cook, stirring, until thickened. Add tofu and > heat through, about 3 minutes. Serve hot sprinkled with roasted peanuts. > 79. MEXICAN BEAN SOUP - 4 Servings > 1 chopped onion > 1 crushed garlic clove > 1 tbsp cumin > 1 tbsp chili powder > 1 can dark red kidney beans > 1 can garbanzo beans > 1 can tomato puree > 4 large ripe tomatoes, chopped > 5 vegetable bouillon cubes > 4 c. water > 1 1/2 c. frozen corn > 1 can chopped green chilies > 2 tsp lime juice > optional garnishes: > fresh cilantro > low fat sour cream or nonfat plain yogurt > Saute onion, garlic, cumin, and chili powder in nonstick skillet > (sprayed with cooking spray) until tender. In a colander, drain and > rinse beans. Add half of each to onions. Combine the remaining beans in > a blender or food processor. Blend with tomato puree, then add to the > onion mixture. Add tomatoes, bouillon cubes, and water. Bring to a boil, > reduce heat, and simmer for 5 minutes. Add corn and green chilies. > Continue simmering for 15 minutes. Add lime juice. Serve immediately. > 80. SOBA TOFU & BROCCOLI - 4 Servings > 2 c broccoli florets > 8 ounces soba noodles > 1 package extra firm light tofu, drained & cubed Sauce: > 1 1/2 inches ginger, minced > 1 medium garlic clove, chopped > 1 1/2 teaspoons chopped fresh cilantro, or more to taste > 1 tablespoon soy sauce > 1/2 lime, juiced > Steam broccoli. Cook noodles according to package directions. Saute tofu > in 1 or 2 tsp of oil until browned. Place the ginger, garlic & cilantro > leaves into a food process rand chop until fine. Add soy sauce, lime > juice & olive oil. Blend until creamy. Toss the noodles with the sauce > to coat. Stir in the broccoli & tofu. Serve hot or cold. > 81. CHILI - 4 Servings > 1 onion, chopped > 1 stalk celery, chopped > 4 cloves garlic, minced > 1 bell pepper, chopped > 2 lbs. tofu chunks > 2 tbsp. ground chili powder > 1 tbsp cumin > salt to taste > 2 28 oz. cans tomatoes, with juice > 6 oz. can tomato paste > 2 cans. kidney beans or pinto beans > Saute onions, celery, garlic, and bell pepper. Add tofu and saute until > browned. Add spices water, tomatoes and tomato paste. Stir. Bring to a > boil. Reduce heat and simmer for 2 hours, stirring occasionally. > 82. CRISP TOFU AND GREENS > 1 package extra firm light tofu > 1/3 cup soy sauce > 1/4 cup rice vinegar > 2 tsp ginger > 3 tbsp soy sauce > 1/4 cup dry sherry > 1/2 cup water > 1/2 cup cornmeal > 2 tsp oil > 6 c chopped kale > Gently squeeze as much liquid out of tofu as possible. Cut tofu into > thick slices. Combine marinade ingredients and mix well. Marinate tofu > for at least 15 minutes. Dredge marinated tofu pieces in cornmeal and > fry over medium heat in 2 tsp oil. Remove and keep warm. Combine soy > sauce, rice vinegar, ginger, soy sauce & sherry in a small bowl. In a > separate bowl mix the water and 1 tsp. cornstarch. Combine cornstarch > water with sauce. Stir-fry kale until just wilted but not mushy. Add > sauce/cornstarch mix and stir-fry just until sauce is thickened. Serve > with tofu. > 83. CUBAN TOFU SALAD - 4 Servings > 1 lb firm tofu, drained & cubed > salt, pepper, and paprika added to taste 1 lb potatoes > 1 sweet apple, sliced > 8 boiled egg whites > 1/2 cup green peas, cooked until still slightly firm 1/2 red onion, > finely chopped > Plain low fat yogurt > about 2 tbsp dill weed > vinegar, mustard > Saute tofu over medium heat until golden brown and slightly chewy. Drain > on paper towels. Cut potatoes and sweet potatoes into cubes. Boil until > tender. Drain. Mix together tofu, potatoes, apple, half of the egg > whites, peas, and onion. Add enough mayonnaise to make it creamy or to > taste. Add dill. Add enough vinegar and prepared mustard to give it a > tang. Garnish with additional egg whites. Sprinkle with paprika. > 84. VEGGIE BURGERS - 4 Servings > 1/2 c bulgur wheat > 1 1/4 cups finely chopped mushrooms > 1 1/2 c finely chopped carrots > 2 c finely chopped onions > 2 tsp minced garlic > 1/2 cup sunflower seeds > 1/3 cup chopped parsley > 1 can garbanzo beans, drained > 3 tbsp soy sauce > 3 tbsp lemon juice > 1/4 tsp cayenne pepper > 1/2 tsp salt > 3/4 tsp freshly ground pepper > 3/4 tsp ground cumin > Put bulgur in a bowl of hot water, soak for 10 minutes or until tender, > drain well. Spray skillet with cooking oil and saute mushrooms, carrots, > onions, garlic until onion is translucent. Grind walnuts and sunflower > seeds, put into a bowl add bulgur. Mix sauteed vegetables with parsley, > chickpeas, soy sauce, lemon juice, cayenne, salt, pepper, and cumin. Add > to the sesame-bulgur mixture, mix well. Chill thoroughly to firm the > mixture (at least 1 hour in the freezer, more in the refrigerator). > Shape into patties, pat with oil, cook 4 minutes on each side, flip > carefully with a wide spatula to keep from falling apart. Serve on > toasted rolls with slices of tomato, sprouts, cottage cheese & a little > cucumber. > 85. BLACK BEAN & RICE SALAD - 2 Servings 2 c brown rice, cooked & cooled > 1 can black beans, rinsed & drained > 4 tomatoes, chopped > 1 tablespoon fresh parsley > 1/4 c low fat Italian dressing > 1 tbp lime juice > Salad mix > Combine rice, beans, tomato, and parsley in large bowl. Pour dressing > and lime juice over rice mixture; toss. Serve on lettuce leaves. > 86. CHINESE NO-MEAT BALLS - 3 Servings > 1 pkg (14 ounce) beef-flavored soy crumbles 2 tsp minced fresh ginger > 1 clove garlic, minced > 1 tbsp cornstarch > 3 tsp rice vinegar > 1 green onion, thinly sliced > 1 tbsp soy sauce > 1 c vegetable broth > 1 tsp dark sesame oil > 3 tsp ground ginger > 1 clove garlic, minced > Mix together the soy crumbles, 2 tsp fresh ginger and 1 clove garlic. > Form into 24 balls. Brown the balls in a non-stick skillet over > moderate heat. Meanwhile, combine the cornstarch, sugar, vinegar, soy > sauce and vegetable broth. Set aside. In a medium saucepan, heat 1/2 tsp > of > the sesame oil over moderate heat. Add the ginger and garlic and cook > briefly; do not let them brown. Stir in the vegetable broth mixture and > heat to boiling, stirring occasionally. Mix in the green onions and > remaining 1 tsp sesame oil and remove from heat. Pour the sauce over the > browned veggie meatballs. Serve warm with toothpicks. Serve with > favorite carbs (a small noodle stir-fry with vegetables would be nice). > 87. CAJUN STEW - 4 Servings > 1/2 c chopped onions > 1 c chopped green bell pepper > 3 tbsp soy flour > 2 (14.5 oz.) cans broth > 1 1/2 cup chopped tomato > 1 (8 oz.) package soy sausage-style links 1 (8 oz.) package firm tofu, > drained, cubed 1 tsp crushed red pepper > 1 tsp ground cayenne pepper > 1 tsp ground cumin > 1 tsp black pepper > 2 tsp chili powder > Saute onions and cook until slightly soft, about 2 to 3 minutes. Add soy > flour and stir constantly as flour starts to brown, about 2 minutes. Add > cans of broth. Raise heat to high and add green pepper. Cover pot and > bring to a boil, about 3 minutes. Slice the soy links into 1/2-inch > thick circles and add to soup pot along with tofu pieces, tomatoes and > all spices. Cover and boil until the green pepper is tender, about 3 to > 4 minutes. Serve immediately with brown rice. > 88. SPICY BURRITOS - 2 Servings > 12 ounces soy burger crumbles > 1 small can chopped green chilies > 1 (14 oz.) can diced tomatoes with green chilies 1 1/2 tsp chili powder > 1 tsp crushed red pepper > hot pepper sauce to taste > Mix all ingredients in large skillet. Cook over medium heat until heated > throughout. Serve in wheat flour or corn tortillas with lowfat sour > cream & salsa. > 89. MANICOTTI - 4 Servings > 1 c low fat ricotta cheese > 1 1/2 c low fat cottage cheese > 1 pkg frozen spinach, microwaved & drained 1/4 tsp salt > 1/2 c grated Parmesan cheese > 4 egg whites > 1 jar pasta sauce > 1 package manicotti noodles, cooked & cooled 1/2 c part skim mozzarella > cheese, shredded > Preheat oven to 350°F. In a bowl, combine ricotta cheese, cottage > cheese, spinach, parmesan cheese and egg whites. Mix well. With kitchen > scissors, cut cooked manicotti down the middle lengthwise. Fill > manicotti noodles with ricotta/spinach mixture. On the bottom of a > 15 x 9-inch greased lasagna pan, spread 1 cup of pasta sauce. Lay > manicotti tube (cut side down) in pan. Pour pasta sauce over noodles. > Sprinkle with cheese. Cover and bake 30 minutes covered & 10 minutes > uncovered or until hot and bubbly. Let stand before serving. > 90. MISO SOUP - 2-4 Servings > 2 cloves garlic, mashed > 1/4 c green onions, sliced > 1 package firm tofu, drained & cubed > 1 tsp fresh ginger root, grated > 1/2 c carrots, thinly sliced > 1/2 c mushroom, thinly sliced > 2 tablespoons miso > 1 tablespoon dry sherry, to taste > 4 cups water > Saute garlic until soft. Add onions, fresh tofu, ginger root, carrots > and mushrooms. Cook an additional 5-10 minutes, or until vegetables are > crisp tender. Dissolve miso in 1/4 cup of the water and add it to the > vegetables in the saucepan along with the remaining water and dry > sherry. Reheat and serve. For variety, enjoy with sushi or a tofu > teriyaki bowl. > 91. BBQ TEMPEH - 2 Servings > 16 ounces Tempeh > 1 large onion, thinly sliced > 1 large green pepper sliced > 12 mushrooms > 1 c barbecue sauce > Cut the Tempeh into chunks. Steam over boiling water for 15 minutes. > Marinate in BBQ sauce in the refrigerator for at least one hour. Place > on outdoor grill with onions, peppers and mushrooms and cook until > browned. Baste frequently. Or bake in 350° F oven, covered, for 30 > minutes. Serve with favorite carbohydrate portion. > 92. TEMPEH CHILI - 2 Servings > 16 ounces Tempeh, cubed > 1 large onion, diced > 2 1/2 c tomato sauce > 1/2 c shredded carrots > 1/2 c frozen corn, thawed > 3 tbsp chili powder > 1 tbsp tamari > 2 tsp garlic powder > 1 tsp cumin > Sauté Tempeh for about 10 minutes, until lightly browned. Add > remainder of ingredients and simmer for 20 minutes. > 93. LEMON TEMPEH - 4 Servings > 1/4 c freshly squeezed lemon juice > 1/8 c olive oil > 1/4 teaspoon thyme > salt & pepper to taste > 16 ounces Tempeh > 4 whole wheat hamburger rolls > Preheat the oven to 400°F. In a small bowl, combine the lemon juice, > olive oil, thyme, salt and pepper for a marinade; set aside. Cut the > Tempeh into pieces and steam for 15 minutes. In a 2-quart casserole > dish, combine the Tempeh and the marinade. Refrigerate for at least 4 > hours. Bake, covered, for 30 minutes. Serve on the hamburger rolls. > Garnish with lettuce and sliced tomatoes. > 94. TEMPEH KABOBS - 3 servings > 1/4 c tamari > 1/4 c vinegar > 2 tbsp lemon juice > 1 tbsp fresh cilantro > 2 tsp crushed garlic > 8 ounces Tempeh, cut into cubes > 2 red peppers, cut into strips > 1 small zucchini, sliced > 1 yellow summer squash, sliced > 12 medium mushrooms > 8 cherry tomatoes > In a large jar, combine the tamari, vinegar, lemon juice, cilantro and > garlic for a marinade; Steam Tempeh for 15 minutes. Add the Tempeh cubes > and marinade, and refrigerate for 1 hour. In a large bowl, combine the > red pepper, zucchini, squash, mushrooms, and tomatoes. On four skewers, > alternate the vegetables and Tempeh. Grill for 5-10 minutes, turning > frequently and brushing with the marinade. Serve. > 95. MEATLESS STROGANOFF - 3 Servings > 2 c vegetable broth > 1 vegetable bouillon cube > 1 cup textured soy protein > 1/2 small onion, diced > 1 c chopped mushrooms > 1 1/2 tbsp wheat flour > 1/4 c sherry > 1/2 c lowfat sour cream > salt & pepper to taste > Egg noodles > Simmer textured soy protein in broth and bouillon for 5-7 minutes until > tender. Drain textured soy protein and save liquid. Saute onions until > transparent; add mushrooms and drained textured soy protein. Stir in > flour until it is absorbed. Gradually add reserved liquid, stirring > until thickened. Add sherry, salt, pepper, and sour cream; heat > thoroughly without boiling. Prepare noodles as directed on package and > add to sauce. > 96. UN-MEAT BALLS - 2-3 Servings > 1/4 c tomato sauce > 3 tbsp water > 1 tsp soy sauce > 2/3 c dry textured soy protein > 1/2 c chopped mushrooms > 1/4 cup chopped onions > 1/2 c p grated zucchini > 2 tsp crushed garlic > 1 can soybeans, drained & mashed > 1/2 tsp each basil & oregano > salt & pepper to taste > 3/4 c dry bread crumbs > 1/3 c rolled oats > Combine the tomato sauce, water, soy sauce and bring to a boil. Pour > over the textured soy protein and set aside until ready to use. Cook the > mushrooms, onions, zucchini and garlic in a nonstick pan. Combine the > textured soy protein, cooked vegetables and remaining ingredients in a > mixing bowl. Mix together well. Form balls. Brown the balls in a > nonstick skillet over medium heat. Serve with lowfat spaghetti sauce. > 97. RICE CASSEROLE - 4 Servings > 1 c brown rice, uncooked > 1 c dry textured soy protein or 4 breakfast veggie sausage patties, > cooked & crumbled > 1/2 tsp each oregano & basil > 15 oz. can garbanzo beans, drained and rinsed 1 green bell pepper, > chopped > 2 c grated carrots > 1 c water (if using TSP) > 1 c tomato juice > 2 tbsp Worcestershire sauce > 1/2 c seasoned bread crumbs > Preheat oven to 350° F. Lightly coat baking dish with cooking spray. > Layer rice, TSP, and garbanzo beans. Sprinkle the oregano and basil over > it, then layer the bell pepper and carrots. Combine the tomato juice, > water and Worcestershire sauce. Pour the liquid over the casserole. > Sprinkle bread crumbs over the top. Cover the casserole tightly with > foil and bake for 1 1/2 hours. > 98. MEATLESS MEATLOAF - 6 Servings > 1/2 c dry textured soy protein > 6 veggie sausage patties, cooked & crumbled 3 egg whites > 1/4 c chopped onion > 1 c skim milk > 1 tsp salt > 1/2 tsp garlic powder > 1/2 tsp each basil & oregano > 1 tbsp Worcestershire sauce > 1/2 tsp ground pepper > 1/2 tsp dry mustard > Rehydrate textured soy protein with 1/2 cup boiling water and let sit 5 > minutes before mixing with sausage patties. Add the egg whites and onion > and mix well. Add the remaining ingredients and combine thoroughly. > Place mixture into a loaf pan and bake at 350° F for 1 hour, until > cooked through. Serve with half portion of steamed vegetables (or other > favorite carbohydrate portion). > 99. MEDITERRANEAN TOMATO SOUP - 6 servings 2 tsp garlic, minced > 1/2 small onion, chopped > 5 c low-fat vegetable broth > 5 c water > 3 c textured soy protein > 2 c uncooked brown rice > 49. MEDITERRANEAN SOUP Cont. > 2 tsp dried oregano, crumbled > 2 cans (14 oz) diced tomatoes > 1 c diced zucchini > Saute garlic & onion until tender in large pot. Add broth, water, > textured soy protein, brown rice and seasonings. Bring mixture to boil; > reduce heat and simmer, covered, 30 minutes. Add tomatoes and zucchini; > return to boil, reduce heat and simmer 20 minutes or until rice is > tender. Serve. > 100. SPICY TOFU PIZZA - 4 Servings > 1 (12 oz.) package extra firm tofu, drained 1 tbsp Cajun spices > Whole wheat bread dough (or lightly toasted pita bread for fast > preparation) > lowfat pizza sauce > 2 (7 oz.) jars roasted red peppers, drained 1 c shredded lowfat cheese > Preheat oven to 450° F. Crumble tofu into bowl. Add spices. Marinate > in refrigerator for at least 30 minutes. Roll out bread dough on a > baking sheet and spread with pizza sauce. Top with crumbled tofu, red > peppers and cheese. Bake 8 to 12 minutes or until toppings are heated > throughout. > 101. SOY BURGERS - 4 Servings > 2 cans (15 ounces) soybeans > 2 tbsp Worcestershire sauce > 4 tbsp tomato paste > 6 tsp minced garlic > 1 tsp each oregano & basil > 1 c oatmeal, uncooked > 4 scoops protein powder > Mash soybeans in large bowl with fork. Add all other ingredients and mix > until well blended. Divide into four balls and form each into patty. > Cook in skillet coated with vegetable cooking spray until browned well > on each side. (Mixture can also be made into meatballs and cooked in > oven). Serve with small carbohydrate portion (half a bun with lettuce, > tomato, pickle or steamed vegetables). > 102. LENTIL STEW - 6 servings > 1 pound dried lentils > 2 tsp olive oil > 1/2 small onion, chopped > 3 tsp minced garlic > 4 ounces tomato paste > 6 cups fat-free broth > 14 ounces stewed tomatoes, chopped, with juice 1 tsp salt > 1 teaspoon cayenne > 1/2 c broccoli florets > 1/2 c cauliflower > 1 red bell pepper, diced > Rinse lentils. Saute onions and garlic in oil in a large pot; cook until > tender, 4-5 minutes. Add lentils and cook 1 minute, stirring. Add tomato > paste and cook 1 minute, stirring. Add broth, tomatoes, salt, and > cayenne. Bring to a boil. Reduce heat to medium-low and simmer until > lentils are soft, about 1 hour. About 10 minutes before serving, add > vegetables. Serve. For variety, serve with salsa, nonfat sour cream & > low fat cheese. > 103. SPINACH & SOYBEANS - 4 Servings > 1 tsp oil > 2 tsp crushed garlic > 2 pounds spinach, stems removed, washed & dried 3 c shelled frozen > soybeans > 2 tbsp soy sauce > 1 tsp sesame oil > Heat oil in a large skillet. Add garlic & cook for 1 minute. Stir in > spinach and cook until it wilts (about 1 minute). Add frozen soybeans, > cover, and cook until heated through, about (4 minutes). Remove cover > and add soy sauce. Simmer about 2 minutes. Drizzle sesame oil over dish > & serve. > 104. BAKED TOFU - 6 Servings > 4 tbsp soy sauce > 1 tbsp rice vinegar > 2 tsp sesame oil > 1 tsp five spice powder > 2 pounds extra firm lite tofu, cut into 24 pieces 1/4 c sesame seeds, > optional > Preheat oven to 425 degrees. Combine soy sauce, vinegar, oil, and spices > in a baking dish. > Place tofu in dish & coat with marinade (if using sesame seeds, coat > tofu in seeds & place in dish again). Bake tofu 10 minutes, then turn > pieces over and continue cooking for 10-15 minutes or until marinade is > absorbed & the tofu is light brown. Serve with favorite carbohydrate > side (stir fry red pepper strips, squash, and red onions with a little > vinegar & soy sauce or steam broccoli & carrots and serve with small > side of rice). > 105. THAI CURRY - 4 Servings > 2 tsp oil > 1 pound extra firm lite tofu, cut into cubes 1 tbsp ginger powder > 2 tsp crushed garlic > 1/2 c light coconut milk > 3/4 c water > 2 tsp red curry paste > dash of salt > 1 large sweet potato, peeled & cubed > 1 medium red bell pepper, seeded & cut into strips fresh basil > Heat oil in skillet. Add tofu & cook on medium until golden brown (about > 7 minutes). 55. THAI CURRY Cont. > Remove tofu. Add ginger & garlic to empty pan & cook for 30 seconds. Add > coconut milk, water, paste & salt. Add sweet potato & bell pepper. > Cover, reduce heat & simmer until vegetables are done (about 10-15 > minutes). Return tofu to pan & simmer until sauce thickens (about 2 > minutes). Garnish with basil. > 106. GLAZED TOFU - 4 Servings > 1 pound extra firm lite tofu, cut into 8 slabs 1/2 c orange juice > 1 tbsp maple syrup or honey > 1 tbsp balsamic vinegar > 2 tsp olive oil > Combine juice, syrup & vinegar in a small bowl. Heat oil in a large > skillet. Add tofu & cook until golden brown (5-8 minutes). Turn & cook > on other side. Add orange juice mixture to pan & simmer, turning tofu > once, until liquid is a thick syrup, about 2 minutes. Serve with > favorite carbohydrate (small side of brown rice & veggies - try steamed > squash & zucchini or stir fry carrot matchsticks with peapods & bean > sprouts). > 107. SOYBEAN INDIAN DISH - 4 Servings > 1 pound red potatoes, diced > 3 c frozen shelled soybeans > 1 tbsp oil > 1 tbsp cumin > 1 tbsp mustard seeds > 1 small onion, chopped > 1 tbsp ginger powder > 4 tsp crushed garlic > 3 tbsp fresh cilantro, chopped > Boil water in a large saucepan. Add potatoes & salt to taste. Cook 10 > minutes. Stir in soybeans & cook until tender (about 1 minute). Drain & > set aside. Heat oil in large skillet. Add cumin & mustard seeds & cook > until seeds stop popping (about 1 minute). Add onion & cook about 2 > minutes. Add ginger & garlic & cook for 30 more seconds. Add potatoes & > soybeans to skillet & cook for about 2 more minutes. Stir in cilantro & > serve with pita triangles. > 108. TEMPEH STIR FRY - 4 Servings > 8 ounces tempeh, cubed > 1 tbsp soy sauce > 1 tbsp dry sherry > 2 tbsp hoisin sauce > 2 tbsp rice vinegar > 2 tbsp water > 2 tsp sesame oil > 2 red bell peppers, sliced thin > 1 c snow peas > 3 tsp crushed garlic > Combine soy sauce & sherry. Place tempeh cubes in soy sauce mix & set > aside. > Combine hoisin sauce, vinegar & water. Set aside. Heat oil in large > skillet. Add tempeh & stir fry until golden brown (about 3 minutes). > Remove. Add peppers to skillet, cover & & cook until slightly soft (about > 3 minutes). Add snow peas & garlic; stir fry for another minute. Return > tempeh to pan with hoisin mixture. Stir fry until everything is heated > through. Serve with half portion of brown rice. > 109. SPINACH SALAD - 4 Servings > 1 package baked tofu, sliced > 1 pound asparagus, ends removed, cut into pieces 1 red onion, sliced > 1 red bell pepper, sliced > 2 tsp olive oil > 1/2 pound fresh spinach, rinsed, stemmed, patted dry, torn into > bite-sized pieces > 2 tbsp lemon juice > 1 tbsp Dijon mustard > 3 tsp crushed garlic > 1 tbsp olive oil > 1 c sunflower seeds, toasted in dry skillet > Preheat oven to 375 degrees. Place asparagus, onions & red peppers in > large pan. Drizzle with olive oil; salt & pepper to taste. Stir to coat > & roast for 40-45 minutes. Combine lemon juice, mustard, garlic, oil & > sunflower seeds. > Place spinach & baked tofu in a bowl. Add warm vegetables. Pour > sunflower dressing over salad. Toss & serve immediately. > 1100. ORANGE TOFU STIR FRY - 4 Servings 1 pound extra firm lite tofu, > drained & cubed 1 tbsp soy sauce > 4 tsp sesame oil > grated orange zest & juice of 1 orange > 4 tsp crushed garlic > 1 c snow peas > 1 c carrots, cut into matchsticks > Combine soy sauce, 2 tsp sesame oil, zest & juice in small bowl & set > aside. > Heat 2 tsp sesame oil in large nonstick skillet over high heat. Add tofu > & cook until brown. Add vegetables, orange sauce & garlic. Stirfry until > vegetables are crisp-tender. Serve with half portion of steamed brown > rice. > INDEX > BREAKFAST > 1. HEALTHY QUICHE > 2. CHEESE MUFFINS > 3. APPLE MUFFINS > 4. BANANA SMOOTHIE > 5. CHEESE BLINTZES > 6. ENGLISH MUFFIN BREAKFAST SANDWICH > 7. LOW FAT WAFFLES > 8. COTTAGE CHEESE PANCAKES > 9. BLUEBERRY CREPES > 10. OATMEAL PANCAKES > 11. FAST FRITTATA > 12. VEGGIE BREAKFAST PIE > 13. VEGGIE OMELET > 14. FRENCH TOAST > 15. VEGGIE SAUSAGE BURRITO > 16. BEAN BREAKFAST BURRITO > 17. PINEAPPLE-BANANA MOUSSE > 18. FRUIT & YOGURT PARFAIT > 19. PEACHES & RICOTTA > 20. EGG PIZZA > LUNCH > 21. FAST PIZZA > 22. TERIYAKI RICE BOWL > 23. CHILI > 24. ROLL UPS > 25. QUESADILLAS with Spanish rice > 26. VEGGIE CHEF SALAD > 27.BLACK BEAN AND CORN SALSA > 28. VEGGIE COBB SALAD > 29. VEGGIE TURKEY SALAD > 30. NAAN PITAS > 31. VBLT Sandwich > 32. BAGEL SANDWICH > 33. ITALIAN SANDWICH > 34. SPICY BEAN TORTILLAS > 35. SUSHI > 36. HOT DELI HOAGIES > 37. SPLIT PEA SOUP > 38. SEITAN PITAS > 39. HOT SOUTHWESTERN ROLL UPS > 40. FRUIT SALAD > 41. FALAFEL & PITA > 42. PORTOBELO SANDWICH > 43. FRIED RICE > 44. RED BEANS & RICE > 45. ZUCCHINI BOATS > 46. VEGGIE HOT DOGS & BAKED POTATO CHIPS > 47. TOFU JERKY > 48. HONEY NUGGETS > 49. GOLDEN BAKED BEANS > 50. MOCK EGG SALAD > DINNER > 51. LOW FAT VEGGIE JOES > 52. STUFFED GREEN PEPPERS > 53. LENTIL SOUP > 54. ARTICHOKE SOUP > 55. BEAN TACOS > 56. LASAGNA > 57. TOFU FAJITAS > 58. CALZONES > 59. BEAN ENCHILADAS > 60. VEGGIE BURGERS & FRIES > 61. STIR-FRY & NOODLES > 62. THAI STIR-FRY > 63.ORANGE STIR-FRY > 64. SPICY PASTA > 65. PASTA alla CARBONARA > 66. BAKED GARLIC POTATOES > 67. ONE-POT PASTA1 > 68.SCRAMBLED COTTAGE CHEESE > 69. BROCCOLI SOUP > 70. FALAFEL WITH CUCUMBER-TOMATO SALAD > 71. LOW FAT HUMMUS > 72. RUSSIAN CASSEROLE > 73. INDIAN CHICKPEAS > 74. RAVIOLI SOUP > 75. ITALIAN BEAN SOUP > 76. BBQ BLACK BEAN CAKES - > 77. TWICE BAKED POTATOES > 78.STIR-FRY WITH PEPPERS & PEANUTS > 79. MEXICAN BEAN SOUP > 80. SOBA TOFU & BROCCOLI > 81. CHILI > 82. CRISP TOFU AND GREENS > 83. CUBAN TOFU SALAD > 84. VEGGIE BURGERS > 85. BLACK BEAN & RICE SALAD > 86. CHINESE NO-MEAT BALLS > 87. CAJUN STEW > 88. SPICY BURRITOS > 89. MANICOTTI > 90. MISO SOUP > 91. BBQ TEMPEH > 92. TEMPEH CHILI > 93. LEMON TEMPEH > 94. TEMPEH KABOBS > 95. MEATLESS STROGANOFF > 96. UN-MEAT BALLS > 97. RICE CASSEROLE > 98. MEATLESS MEATLOAF > 99. MEDITERRANEAN TOMATO SOU > 100. SPICY TOFU PIZZA > 101. SOY BURGERS > 102. LENTIL STEW > 103. SPINACH & SOYBEANS > 104. BAKED TOFU > 105. THAI CURRY > 106. GLAZED TOFU > 107. TEMPEH STIR FRY > 108. SOYBEAN INDIAN DISH > 109. SPINACH SALAD > 110. ORANGE TOFU STIR FRY Quote Link to comment Share on other sites More sharing options...
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