get angry, go vegan.
nanas • mulberries • tomatoes • prunes • g avas • honey due • kiwis • huckleberries • egranates • pomelos • pears • persimmon tichokes • capers • sweet corn • peas • be e • mustard greens • watercress • garlic • c eppers • yellow peppers • potatoes • swee nions • cucumbers • squash • zucchini • e brown rice • millet • buckwheat • whole ba beans • lima beans • soy milk • rice milk • • oregano • cinnamon • tofu • chili powder kles • olives • peanut butter • tea • flour • s pes • avocados • hazelnuts • passion frui • grapes • avocados • hazelnuts • passion s • prunes • guavas • clementines • cantal ckleberries • jack fruit • key limes • lemons • persimmons • pecans • peanuts • peach n • peas • beans • kale • collard greens • s ess • garlic • chives • leeks • brussels spro
get angry, go vegan. jill mckay
The vegan diet is not right for everyone. Please consult your doctor before beginning a new diet. I can only speak from personal experience and research concerning a vegan diet. And although it has worked out wonderfully for me, it may not be right for you, so please proceed with caution and listen to your body. Also, it is important to note that as a vegan you need to make sure that your body is getting all of the necessary nutrients, so load up on fruits, vegetables, nuts, and whole grains, as opposed to the processed vegan options.
To my sister Kate, who taught me the value of a life and that some things are worth sacrificing for.
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vegan rant! why vegan?? recipes breakfast appetizers soups & salads entrees sides desserts drinks works cited
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vegan rant!
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Can you imagine if there was
a news story about a farmer
collecting dogs,
selling the males for their flesh,
killing the males,
& then raping the females
over and over and over again
so they can produce
large amounts of dairy, in order
to feed another species?
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We’d all be outraged, we’d be storming the gates of the farm, we’d be marching in Washington. Things are covered up in our country, in ways that I think I am just beginning to understand. Because the truth is millions of dogs are abused, tortured and killed every year, because some sick people found out that some dogs don’t fight as much (Beagles) so they test cigarettes on them in ways that I can’t even get into, because it is too disturbing to write about. They test makeup and cleaning products on them, they test drugs on them to see the side effects of medications. 10
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But we do nothing, we do not storm we do
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the gates, not know, we stay
silent. 13
If a neighbor was torturing and killing baby piglets in their backyard, anyone would be outraged, horrified and terrified.
But because it is done behind closed doors, because people pay someone else to do it, and to package it up, it is all okay. People would call the police about their neighbor, but they will willingly go to a store, and buy piglet flesh because they did not have to see it or kill the pig themselves. If someone was taking away the oxygen supply of kittens, causing them to gasp for air and suffocate so that they could sell kittens for people to eat, we’d call it horrific and barbaric. But that is what is done to millions of sea animals every single year, and people don’t think twice about it.
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Our society totally gets the movie “101 dalmatians” how sick that a woman would torture, abuse beautiful dogs for her own fashion! Even kids understand that, right? But yet people will wear the flesh of cows, and the fur of another animal that was brutally tortured, and not think twice about it, all for the sake of fashion. Meanwhile, showing their kids a Disney movie on why it is so bad to be so evil. Sometimes I wish I could go back and talk to my former self, (about a lot of things). But for now, what I want to encourage you to do more than anything, is to get angry. Stop living in the bubble that society has created, it’s not a good bubble, and we can’t make change unless we pop the bubble. I don’t know what the answer is, but I do know it all has to start somewhere, and I’m hoping that more people can start with simply getting angry, and saying “no more” don’t let it happen on your watch, and just start. 17
It’s time
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to get angry.
It’s time to
go
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vegan.
why vegan??
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Why on earth would someone willingly give up steaks, grilled chicken, & baked salmon? Why would you ever want to inflict that inconvenience on yourself required to be a vegan? Although, the answer to these questions vary from person-to-person, the number of vegans is quickly growing. Common reasons for making this lifestyle change include desiring a healthier diet and ethical and environmental reasons.
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the vegan food pyramid
vegetable oils & fats, sweets, salt, spices & nuts dairy substitutes
whole grains, bread, rice & pasta, cereal vegetables 22
legumes, seeds, & beans
fruits
health reasons A balanced vegan diet, also referred to as a ‘plant-based diet,’ meets many current healthy eating recommendations such as eating more fruit, vegetables and wholegrains and consuming less cholesterol and saturated fat. Balanced vegan diets are often rich in vitamins, antioxidants and fiber and can decrease the chances of suffering from diseases such as diabetes, heart disease, stroke, obesity, liver, lunch, and reproductive disorders, birth defects, miscarriages, nervous system disorders and some cancers. Vegan diets also avoid the pesticides, hormones, steroids, and antibiotics injected into meat during the production process. Animals can also be carriers of mad cow disease, bird flu, salmonella, E. coli, trichinosis, and mercury. Aside from the health issues associated with the meat itself, by-products such as dairy also have side effects.
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A study funded by the National Diary Council revealed that the high protein content of milk actually leaches calcium from the body. These findings are consistent with many others that blame milk not only for osteoporosis, but also for acne, anemia, anxiety, ADD, allergies, asthma, obesity, heart disease, diabetes, autism, and multiple cancers. From an evolutionary standpoint, humans consumption of cows milk can also be questioned. Just like human milk is for baby humans, cows’ milk is for baby cows. We are the only species on the planet that drinks milk of another species. We are also the open species on the planet that drinks milk as adults. We have been duped by the dairy industry and their hundreds of millions of advertising dollars. A vegan diet has many health benefits and is suitable for all age groups and stages of life.
ethical arguments Many people become vegan through concern at the way farmed animals are treated. Some object to the unnecessary ‘use’ and killing of animals—unnecessary as we do not need animal products in order to feed or clothe ourselves. Public awareness of the conditions of factory-farmed animals is gradually increasing and it is becoming more and more difficult to claim not to have at least some knowledge of the treatment they endure. Sentient, intelligent animals are often kept in cramped and filthy conditions where they cannot move around or perform their natural behaviors. At the same time, many suffer serious health problems and even death because they are selectively bred to grow or produce milk or eggs at a far greater rate than their bodies are capable of coping with.
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Regardless of how they were raised, all animals farmed for food meet the same fate at the slaughterhouse. This includes the millions of calves and male chicks who are killed every year as ‘waste products’ of milk and egg production and the animals farmed for their milk and eggs who are killed at a fraction of their natural lifespan. Choosing a vegan diet is a daily demonstration of compassion for all these creatures.
intelligent animals are often kept in cramped and filthy conditions where they cannot move around or perform their natural behaviors.
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environmental reasons Switching to a plant-based diet is an effective way for an individual to reduce their eco-footprint. Vegan diets can produce fewer greenhouse gas emissions than meat-based diets. A University of Chicago study found that the ‘typical’ US diet generates the equivalent of nearly 1.5 tons more carbon dioxide per person per year than a vegan diet. The livestock industry is responsible for 18% of global greenhouse gas emissions, more than the entire transport sector (which produces 13.5%), including aviation. Plant-based diets only require around one third of the land and water needed to produce a typical Western diet. Farmed animals consume much more protein, water and calories than they
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produce, so far greater quantities of crops and water are needed to produce animal ‘products’ to feed humans than are needed to feed people direct on a plant-based diet. With water and land becoming scarcer globally, world hunger increasing and the planet’s population rising, it is much more sustainable to eat plant foods direct than use up precious resources feeding farmed animals.
Farming animals and growing their feed also contributes to other environmental problems such as deforestation, water pollution and land degradation.
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foods’ water footprint
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gallons of water required to produce
potato
22 11
gallons of water required to produce
cereal
gallons of water required to produce
bread
13
gallons of water required to produce
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salad
orange
18
gallons of water required to produce
apple
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gallons of water required to produce
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gallons of water required to produce
eggs
287
gallons of water required to produce
chicken
634 29
gallons of water required to produce
hamburger
1,550
gallons of water required to produce
beef
recipes
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breakfast appetizers soups & salads entrees sides desserts drinks
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breakfast 34
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mushroom scramble greek scrambled tofu curried potatoes heavenly hashbrowns pancakes banana pancakes fabulous french toast strawberry apple burrito cereal breakfast bars peanut butter granola wrap
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mushroom scramble makes 4 servings
1½
soy butter mushrooms soft tofu scallions mild curry powder salt & pepper sliced
diced & crumbled sliced
to taste
Heat the margarine in a large skillet. Add the mushrooms and cook over medium heat until they are done to your liking. Turn up the heat to cook away any liquid that has formed.
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Add the remaining ingredients and cook over medium heat, stirring frequently, until everything is heated through, about 5 minutes, and serve.
Soy Butter: A dairy-free butter substitute usually made from a blend of oils. Be sure to get the non-hydrogenated kind.
Tofu: made from processed soybean curds. Good source of calcium and protein. Cholesterol-free. Tofu is a total chameleon in recipes and can take on water ever flavor you want.
greek scrambled tofu makes 2 or more servings
firm tofu soy sauce turmeric pepper oregano olive oil greek olives sun-dried tomatoes spinach crumbled
Tofu: made from processed soybean curds. Good source of calcium and protein. Cholesterol-free. Tofu is a total chameleon in recipes and can take on water ever flavor you want.
chopped
1¼
chopped
In a large saucepan, add the tofu, soy sauce, turmeric, pepper, and oregano to a splash of oil and sauté on medium-heat for 10–12 minutes until moisture has evaporated.
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Add the olives, sun dried tomatoes, and spinach. Cover and cook for 2–4 minutes, until spinach is tender.
chopped
curried potatoes makes 2 or more servings
medium onion cloves garlic mustard seeds curry paste olive oil medium potatoes salt & pepper chopped
chopped
In a large saucepan, add the onions, garlic, mustard seeds, and curry paste to a splash of olive oil and sautĂŠ on medium heat until mixed well and onions are translucent.
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chopped
Add the potatoes and fry, flipping occasionally, until potatoes are soft enough to pierce with a fork. Season with salt and pepper.
heavenly hash browns makes 2 or more servings
small onion olive oil mushrooms large potatoes medium green pepper dill pepper & cracked chilies chopped
diced
diced
diced
In a large saucepan, add the onions to splash of oil and sautĂŠ on medium high heat until translucent.
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Add the potatoes, mushrooms, green peppers, dill, pepper, and chilies. Turn down heat and cover until potatoes are soft enough to pierce with a fork.
pancakes makes 8–10 pancakes
¼
flour baking powder salt nondairy milk soy butter pure maple syrup melted
Combine the flour, baking powder, and salt in a bowl. In a separate bowl, combine the milk, oil, and sweetener. Add the milk mixture to the flour mixture and mix just until moistened; a few lumps are okay. You don’t want to over mix, or the pancakes will be tough. Heat a nonstick griddle or sauté pan over a medium high flame. You may add some oil to the griddle/sauté pan if you’d like.
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Pour the batter onto the griddle to form 4 inch circles. Cook the pancakes for a couple of minutes on one side until bubbles appear on the surface. Slide a spatula under the pancake and flip it over. Cook the pancakes on the other side for another 2 minutes or so. Continue until golden brown on each side, about 4 minutes in all.
Soy Butter: A dairy-free butter substitute usually made from a blend of oils. Be sure to get the non-hydrogenated kind.
banana pancakes makes 2 or more servings
flour baking powder banana soy milk sweetener fresh fruit mashed
1¼
garnish
In a large bowl, sift the flour and baking powder together. In a small bowl, mash the banana with a fork and add ¼ cup of the milk, mixing together until there are no lumps. Add the banana, sweetener and remaining milk to the dry mix and stir together until “just mixed.”
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Portion out about ¼ to 1 cup of the batter onto a hot non-stick pan or a lightly oiled frying pan and cover with a lid. Let sit on medium heat until the center starts to bubble and becomes sturdy. Flip pancake over and cook other side until golden brown. Repeat process until all the batter is gone. Garnish with fresh fruit and maple syrup.
Soy Milk: Dairy-, lactose-, and cholesterol-free milk alternative made from soybeans. High in protein, vitamins, and minerals.
fabulous french toast makes 10 slices
1½
soy milk flour nutritional yeast sweetener cinnamon bread slices fruit
stale or lightly toasted
garnish
In a large bowl, whisk together the milk, flour, yeast, sweetener, and cinnamon vigorously. Soak 1 slice of bread in batter until bread is gooey.
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Fry in a non-stick pan or lightly oiled frying pan on medium heat until golden. Flip and fry other side. Repeat until batter is gone. Garnish with fruit and maple syrup.
Soy Milk: Dairy-, lactose-, and cholesterol-free milk alternative made from soybeans. High in protein, vitamins, and minerals.
Nutritional Yeast Flakes: A nonleavening yeast that has a cheesy flavor. A good supplement that contains B vitamins and tastes great on salads, pizzas, and popcorn!
strawberry apple burrito makes 1 serving
½
large tortilla gala apple sugar pumpkin pie spice strawberries peanut butter soy butter cored, thinly sliced
thinly sliced
½
as needed
Layer ½ the apples on tortilla and add a little sugar and spice. Add a layer of strawberries, and top with more sugar and spice. Top with the remaining apples, and again top with the sugar and spice. Spread a very thin layer of peanut butter around the edge of the tortilla.
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Fold two sides in and then fold the other two sides (to get a square). Spread some margarine on the folded side and press down in a frying pan over medium-low heat. Spread margarine on the other side before you flip it over. Cook until both sides are nicely browned, about 5–7 minutes on each side.
Soy Butter: A dairy-free butter substitute usually made from a blend of oils. Be sure to get the non-hydrogenated kind.
cereal breakfast bars makes 12 servings
breakfast cereal quick cooking oats nut butter tahini maple syrup ginger cinnamon
your choice
4
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1½
½
½
optional
optional
In a saucepan or small pot, cream together the peanut butter and tahini until smooth. Add maple syrup and simmer, stirring frequently. Turn off stove and add the remaining ingredients.
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Spread the mixture in a greased baking pan and chill until firm. Once they are firm, cut into squares and enjoy!
Tahini: thick paste made from ground sesame seeds.
peanut butter granola wrap makes 1 serving
flour tortilla peanut butter banana granola agave sliced thin
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optional
Spread the peanut butter on the flour tortilla. Place bananas and granola on the peanut butter. Drizzle with honey, if desired and wrap.
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Agave Nectar or Syrup: A sweetener, similar to honey, that comes from the Agave plant. It’s less refined than regular sugar, so it doesn’t contain processing chemicals.
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appetizers 46
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guacamole spinach & artichoke dip hummus stuffed mushrooms easy vegan bruschetta sweet potato fries bean bruschetta olive tapenade jalape単o poppers veggie wraps w/ beans
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guacamole makes 1 ½ cups
¼
avocados lime juice medium tomato cloves garlic jalapeño peppers hot banana peppers red onion pepper chopped
minced
seeded & Chopped
¼
½
chopped
Scoop out avocados into a medium bowl. Add lime juice and mash together with a fork. Add the tomatoes, garlic, jalapeno and banana peppers, onions, and pepper. Stir together
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chopped
spinach & artichoke dip
makes 4–6 Servings
½
¾
fresh spinach soy parmesan cheese marinated artichoke hearts pepper lemon juice soy mozzarella cheese drained
¼
Preheat oven to 350°F. In a blender or food processor, blend spinach, ½ cup Parmesan, artichokes, pepper, lemon juice, and mozzarella until well mixed. Spoon into a lightly oiled casserole dish and top with remaining ¼ cup Parmesan.
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Cover and bake for 20 minutes, until hot and bubbly. Remove from the oven and let sit for 5 minutes before serving.
Vegan Cheese: A diaryfree cheese substitute that contains no, mil, rennet, no casein, and no whey.
hummus makes 2 ½ cups, 10 servings
garbanzo beans fresh lemon juice fresh parsley water olive oil garlic cayenne pepper pita bread
rinsed & drained
4
Âź
chopped
minced
Âź
cut into wedges
Combine all ingredients except pita or raw vegetables in a food processor or blender.
Process until smooth, scraping sides of bowl as necessary. If a thinner dip is desired, add more water. Serve hummus with pita wedges or raw vegetables.
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may also use raw vegetables.
stuffed mushrooms makes 20 mushrooms
oil large white mushrooms red bell pepper shallot dried oregano seasoned bread crumbs vegan parmesan cheese fresh parsley salt pepper finely diced
finely diced
1½
3
6
chopped
¼
½
Preheat oven to 400°F. Grease a large, rimmed baking sheet. Carefully pull the stems from the mushroom caps, set stems aside. Arrange the caps, stem sides down on the prepared baking sheet and bake until they leak liquid, about 10 minutes. Remove from the oven and set aside. 49
While caps are baking, finely chop the stems. Heat the oil in a large skillet over medium-high heat. Add the stems and cook, stirring occasionally, until golden brown, 2–3 minutes. Add the bell pepper, shallot, and oregano, stirring occasionally, until the bell pepper is tender, about 3 minutes. Transfer the mixture to a medium bowl to cool slightly, then
Vegan Parmesan: A Parmesan cheese substitute that is made without any dairy components. Some companies make it with a soy based version, and others make it with nutritional yeast and nuts.
stir in the bread crumbs, cheese, parsley, salt, and pepper. Turn the mushroom caps over and spoon in the filling, pressing gently and slightly mounding it. Bake until the mushrooms are tender and the stuffing is browned, about 20 minutes, and serve.
easy vegan bruschetta makes 12 slices
french bread slices large tomatoes olive oil fresh basil sea salt chopped
chopped
Âź
Combine tomatoes, oil, basil and salt in a covered bowl and let marinate at least 4 hours (do not refrigerate; tomatoes will lose their flavor).
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Use a slotted spoon to layer on to bread. Serve immediately.
lightly toasted
sweet potato fries makes 6 servings
sweet potatoes olive oil cumin cayenne pepper paprika salt
cut into wedges
½
Pre-heat the oven to 400°F. In a large bowl, toss together all ingredients until potatoes are evenly coated with oil and spices.
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Place potatoes in a single layer on a baking sheet and bake for about 30 minutes, or until done. Serve plain or with ketchup, a ranch dressing dip or barbecue sauce.
bean bruschetta
makes 24 slices
great northern beans
rinsed & drained
large ripe tomato chopped fresh basil olive oil clove garlic black pepper slices french bread diced
minced
Âź
grilled or lightly toasted
In medium bowl, combine all ingredients except bread; mix well. Spoon mixture on bread and serve.
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you could also use 2 teaspoons dried basil
olive tapenade
makes 4 servings
kalamata olives roasted red peppers capers cloves garlic lemon juice basil parsley thyme olive oil salt & black pepper sliced
½
½
optional
minced
¼
¼
¼
Process all ingredients in a food processor, pulsing just until coarse and minced finely. Serve your olive tapenade with crackers or toast points.
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chopped
jalapeño poppers makes 12 poppers
jalapeño peppers vegan cream cheese soy milk flour bread crumbs oil sliced in half lengthwise, tops & seeds removed
for frying
Fill the jalapeño peppers with the vegan cream cheese. Put the soy milk and the flour into two separate bowls. Dip the stuffed jalapeños into the soy milk and then into the flour, making sure that they are well-coated. Allow the coated jalapenos to dry for about 10 minutes.
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Dip the jalapeños into the soy milk again and roll them through the bread crumbs. Allow them to dry then repeat the process to ensure that the entire surface of each jalapeño is coated. In a large skillet or deep fryer, heat the oil. Deep fry the jalapeños for about 3 minutes or until golden brown then transfer them to paper towels to drain before serving.
Soy Milk: Dairy-, lactose-, and cholesterol-free milk alternative made from soybeans. High in protein, vitamins, and minerals.
veggie wraps w/ beans
makes 15 rolls
2
vegetarian baked beans large tortillas vegan cheddar cheese red bell pepper green bell pepper salsa drained
about. 10-inch diameter
shredded
thinly sliced strips
thinly sliced strips
optional
Drain baked beans, spoon into bowl and mash with a potato masher. Spread half the bean mixture on one side of each tortilla to within ½–inch of edges. Sprinkle half the cheese over the mashed beans. Place half of the red and green pepper strips along one edge of each tortilla. Roll tortilla tightly around peppers; repeat with second tortilla.
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Wrap in plastic wrap; refrigerate several hours or overnight. When ready to serve, slice about 1-inch off each end of tortillas. Slice remaining portion of tortilla roll into approximately 15 slices each, or, slice once diagonally across the center of the roll for two individual sandwiches. Serve with salsa for dipping, if desired.
Vegan Cheese: A diary-free cheese substitute that contains no, mil, rennet, no casein, and no whey.
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soups & salad 58
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sweet potato soup lovely carrot soup cheesy broccoli soup easy vegetable soup black bean soup spinach & beat salad beat, apple & orange salad strawberry spinach salad spinach salad strawberry salad
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sweet potato soup makes 4–6 servings
½
large sweet potatoes soy milk salt-free herb & spice seasoning mix ground cinnamon nutmeg salt Microwave the sweet potatoes until very easily pierced with a knife. Depending on your unit, this will take from 16 to 24 minutes to bake them all at once. When the sweet potatoes are cool enough to handle, cut each in half, scoop them out of the skins, and transfer to a bowl. Mash well.
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Combine the mashed sweet potatoes in a soup pot or large saucepan with the remaining ingredients. Stir together, then heat slowly until the mixture comes to a simmer. Cover and simmer gently for five minutes. Serve at once.
Soy Milk: Dairy-, lactose-, and cholesterol-free milk alternative made from soybeans. High in protein, vitamins, and minerals.
lovely carrot soup makes 4–6 servings
small onion large carrots olive oil water salt soy milk dill soy sauce pepper
chopped
4
½
In a large soup pot, sautĂŠ the onions and carrots in oil on medium heat until the onions become translucent. Add the stock and salt and simmer over medium heat for about 15 minutes, until carrots are tender.
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chopped
Remove half of the vegetables and blend in a blender or food processor with the milk, dill, soy sauce, pepper, and a small amount of cooking broth until smooth. Return mixture to the pot, mix well, and serve immediately.
cheesy broccoli soup makes 7 cups
oil onion broccoli florets fine sea salt pepper vegetable stock soy or rice milk corn starch & water vegan cheddar cheese diced
4
roughly chopped
low-sodium
4
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Heat the oil in a 4–6 quart stock pot over medium heat. Add the onion and cool, stirring occasionally, for 2 minutes. Add the broccoli, salt, and pepper and cook, stirring occasionally, until the onion is translucent and the broccoli is crisp-tender, about 4 minutes. Stir in the stock, increase the head to high, bring to a boil, and reduce heat to a simmer. Cook until the broccoli 60
is very tender, about 10 minutes. Remove from the heat and stir in about 1 cup of the soy or rice milk. Transfer the mixture to a blender. On low or medium speed, purĂŠe until smooth. Transfer the mixture back to the pot, return to medium high heat, and stir in the remaining soy milk. When the soup returns to a simmer, ad the cornstarch and water mixture and cheese, stirring until the cheese melts.
5 tablespoons of cornstarch dissolved in Âź cup cold water
Vegan Cheese: A diary-free cheese substitute that contains no, mil, rennet, no casein, and no whey.
easy vegetable soup makes 6 Servings
4
soy butter frozen seasoning mix frozen mixed vegetables cabbage spicy vegetable juice water or vegetable broth salt onions, green & red bell pepper, parsley
4
with peas and carrots, frozen
coarsely chopped
2
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Melt vegetable shortening in a 6-quart pot over medium-high heat. Add frozen seasoning mix. Cook, stirring, for 5 minutes. Add 16-ounce bag of mixed vegetables. Cook, stirring until vegetables are nearly tender, about 10 minutes. Add remaining frozen vegetables and cabbage. Cook, stirring, until cabbage begins to soften. About 3 minutes.
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Stir in remaining ingredients. Bring to a boil over high heat. Reduce heat to medium-low. Cover; simmer until vegetables are tender and flavors are blended, about 10 minutes.
Soy Butter: A dairy-free butter substitute usually made from a blend of oils. may also use one ¼ cup online, ¼ cup celery, ¼ green bell pepper, ¼ cup red bell pepper, and fresh parsley to taste.
black bean soup makes 2 servings
onion cloves garlic black beans water chili powder paprika cayenne cumin chopped
4
1½
½
½
½
½
minced rinsed
optional
Sauté the onions and minced garlic in a ¼ cup of water in a nonstick saucepan. Once the onions have become translucent, place the onions and garlic in a large stock pot. Add the rinsed beans, water, and spices.
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Simmer over medium heat, stirring occasionally. Taste-test the soup after 20 minutes and remove from heat once the beans are cooked to your liking.
spinach & beat salad makes 4 servings
½
¼
¼
large golden beets olive oil baby arugula leaves toasted pecans rice vinegar sherry vinegar vegan cheese salt & black pepper
washed
chopped
Preheat oven to 375°F. Wash the beets and coat with 1 tablespoon of the oil. Wrap in several layers of foil and bake for 1 hour or until tender. Let cool to room temperature or refrigerate. This may be done in advance.
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With a knife, scrap off the beet skin, and cut in 1-inch cubes. Add to a mixing bowl, and add the rest of the ingredients, except the goat cheese. Toss well to combine, and divide on to 4 plates. Crumble over the cheese, and serve.
Cheese (vegan): A diary-free cheese substitute that contains no, mil, rennet (an enzyme from the stomach lining of calves), no casein (a milk protein), and no whey (the liquid portion of milk that has curdled).
beet, apple & orange salad makes 4 servings
large beets orange apples olive oil raspberry or red wine vinegar sugar salt clove garlic salad greens sunflower seeds peeled & cut into segments
sliced
½
minced
6
optional
In a medium pot, cover the beets with water and bring to a boil. Reduce to a slow simmer, cover, and allow to cook for about 20 minutes, or until soft. Remove beets from water and allow to cool. Cut into thin slices. 64
In a large bowl, toss together the beets, oranges and apples.
Pour this dressing over the beets and fruit, tossing to coat.
In a separate small bowl, whisk together the olive oil, vinegar, sugar, salt and garlic.
Serve the beets and fruit over spinach or greens and top with sunflower seeds if desired.
strawberry spinach salad makes 4 servings
fresh spinach fresh strawberries glazed pecans vegan mayonnaise sugar apple cider vinegar salt & black pepper washed & dried
4
½
½
Âź
hulled & sliced
Place spinach, strawberries and pecans in a large salad bowl. Whisk together remaining ingredients. Pour over salad. Toss well.
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Vegan Mayonnaise: a dairy-, egg-, and cholesterol-free mayonnaise substitute. Recommended brand: Follow Your Heart Vegenaise.
spinach salad makes 6 servings
½
¼
salad oil white wine vinegar red onion basil salt ground black pepper mushrooms spinach sliced
¼
½
½
¼
thinly sliced
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In a small bowl, combine oil, vinegar, onion, basil, salt, and pepper. Add mushrooms, cover, then let marinate for about 2 hours at room temperature or overnight in the refrigerator. Stir occasionally to keep mushrooms coated with marinade mixture.
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Place spinach in a salad boil; add mushroom mixture and toss well. Serve immediately.
strawberry salad makes 4–6 servings
½
8
large avocado lime spinach corn kernels ripe plum tomatoes scallion sunflower seeds fresh lime juice extra virgin olive oil salt & pepper steamed
chopped fine
½
toasted
Cut avocado in half lengthwise and remove pit and skin. Cut each half lengthwise into 4–6 slices. Sprinkle the avocado liberally with lime to prevent discoloration.
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Gently toss greens with corn, tomatoes, scallions, seeds, lime juice, olive oil, salt and pepper. Plate and garnish with avocado slices. Serve immediately.
cut in wedge
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spinach rice toful & sweet potato curry soy sloppy joes lentil loaf garlic parsley pasta bean & cheese casserole zucchini delight yeast-free pizza crust eggplant sandwiches mock “tuna� salad faux chicken salad veggie sandwiches polenta w/ onions 68
main dishes 83
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portobello pita pizza pesto penne w/ squash linguini sun-dried tomatoes bean pot lasagne better bean burgers risotto vegetable curry quick quesadillas citrus barbeque tofu black bean burritos
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spinach rice makes 6 servings
1½
1½
vegetable bouillon cube brown rice soy butter chopped spinach scallions salt & pepper frozen & dethawed
thinly sliced
Bring 4 cups of water to a simmer with the bouillon cube in a medium saucepan. Stir in the rice, cover, and simmer gently until the water is absorbed, about 35 minutes.
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Stir in the remaining ingredients and continue to cook until everything is heated through. Serve at once.
Soy Butter: A dairy-free butter substitute usually made from a blend of oils. Be sure to get the non-hydrogenated kind.
tofu & sweet potato curry makes 4–6 servings
3
medium sweet potatoes firm tofu stewed tomatoes curry powder baby spinach salt drained & diced
chopped, with liquid
½
well rinsed
Bake or microwave the sweet potatoes in their skins until done but still firm. When cool enough to handle, peel, and cut into large dice. Combine the tofu, tomatoes, and 1 teaspoon of the curry powder in a stir-fry pan or wide skillet. Bring to a simmer, cover, and cook over medium-low heat for 10 minutes.
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Add the diced sweet potato and continue to cook for another 5 minutes. Add the spinach, cover, and cook very briefly, just until it wilts slightly. Taste and season with more curry if desired. Season with salt and serve.
Tofu: made from processed soybean curds. Good source of calcium and protein. Cholesterol-free. Tofu is a total chameleon in recipes and can take on water ever flavor you want.
soy sloppy joes makes 4–6 servings
1½
light olive oil medium onion soy “crumbles” pizza sauce fresh burger buns
finely chopped
Heat oil in a large skillet. Add the onion and sauté over medium heat until golden. Add the soy crumbles and sauté over medium-high heat, stirring frequently, until lightly browned, 3–4 minutes.
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Stir in the pizza sauce and cook until heated through, 3–4 minutes Serve at once on buns, open-faced or covered.
Soy Crumbles: Marketed under two or more brand names including Green Giant and Morningstar Farms. Made of textured soy protein. Look for this product in the frozen foods section of well-stocked supermarkets, as well as in natural foods stores.
lentil loaf
6 servings
1½
3½
lentils water or vegetable broth onions cloves garlic olive oil pre-cooked rice salt ketchup sage italian seasoning diced
minced
½
¼
½
½
Pre-heat oven to 350°F. In a large soup or stock pot, simmer the lentils in water or vegetable broth until cooked, about 30 minutes. Drain thoroughly then mash the lentils until they are half mashed.
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Sauté the onions and garlic in olive oil for 3–5 minutes, or until soft. Combine the onions, garlic and olive oil with the mashed lentils and add the rice, salt, ketchup or barbecue sauce, sage, and Italian seasoning.
Gently press the mixture into a lightly greased loaf pan. Drizzle a bit of extra ketchup on top if desired. Bake for 1 hour. Allow to cool slightly before serving, as this will help the loaf to firm up.
garlic parsley pasta makes 2 servings
pasta cloves garlic red pepper flakes salt olive oil flax oil fresh parsley faux parmesan cheese cooked
minced
chopped
optional
While pasta is cooking, in a small saucepan, sautĂŠ the garlic, pepper flakes, and salt in oil on medium-low heat until garlic is tender. Set aside.
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Drain pasta and toss with flax oil, parsley, and the garlic mixture. Garnish with Parmesan if desired.
Vegan Parmesan: A Parmesan cheese substitute that is made without any dairy components. Some companies make it with a soy based version, and others make it with nutritional yeast and nuts.
bean & cheese casserole makes 2–4 servings
small potatoes mustard canned baked beans pepper soy cheese sliced
Preheat oven to 400°F. In a large pot of water, boil the sliced potatoes until they can be pierced easily with a fork. Meanwhile, in a small bowl, stir together the mustard, beans, and pepper, and set aside.
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Drain the potatoes and place half of them into a lightly oiled casserole dish. Add half of the bean mixture on top, then half of cheese. Repeat. Cover and bake for 35–40 minutes.
Cheese (vegan): A diary-free cheese substitute that contains no, mil, rennet (an enzyme from the stomach lining of calves), no casein (a milk protein), and no whey (the liquid portion of milk that has curdled).
zucchini delight makes 2–4 servings
1½
soy mozzarella cheese can diced tomatoes zucchini oregano basil red pepper flakes salt cooked lentils jasmine rice grated
4
chopped
5
½
½
½
½
½
Preheat oven to 350°F. In a large casserole dish, combine ½ cup of cheese with tomatoes, zucchini, oregano, basil, red pepper flakes, salt, lentils, and the rice. Stir together.
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Top with remaining cheese and bake uncovered for 30–40 minutes or until rice is done.
Cheese (vegan): A diary-free cheese substitute that contains no, mil, rennet (an enzyme from the stomach lining of calves), no casein (a milk protein), and no whey (the liquid portion of milk that has curdled).
yeast-free pizza crust makes 1 pizza
½
½
4
5
13
flour faux parmesan cheese salt oregano basil soy butter olive oil cold water Preheat oven to 400°F. In a food processor or with your hands, mix the flour, Parmesan, salt, oregano, basil, margarine, and oil until “just mixed.” Spoon the flour mixture into a medium or large bowl and slowly add the water while you knead the dough. Kneed only for a few minutes until dough is pliable.
Form into a 6–inch disk and let chill in refrigerator for 20 minutes. Roll out dough into a pizza pan and prick all over with a fork. Bake for 10 minutes. Add toppings then bake for an additional 20 minutes.
Vegan Parmesan: A Parmesan cheese substitute that is made without any dairy components. Some companies make it with a soy based version, and others make it with nutritional yeast and nuts.
Soy Butter: A dairy-free butter substitute usually made from a blend of oils. Be sure to get the non-hydrogenated kind.
Topping Ideas Tomato sauce, soy mozzarella, portabella mushrooms, onions, olives, red bell peppers, garlic, zucchini Tomato sauce, soy mozzarella, spinach, mushrooms, onions, and garlic Tomato sauce, soy mozzarella, artichoke hearts, red bell peppers, green olives, red onions, sun-dried tomatoes Tomato pesto sauce, red onion, pine nuts, soy cheese.
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eggplant sandwiches
makes 6 servings
medium eggplant herb-flavored oil hoagie buns red wine vinaigrette soy mozzarella cheese medium tomato assorted fresh greens cut lengthwise into six ½-inch-thick slices
split
6
½
thinly sliced
Preheat broiler. Brush both sides of eggplant slices evenly oil. Arrange eggplant on a baking sheet. Broil 5 inches from heat until eggplant is tender and browned, about 15 minutes, turning once. Remove from broiler; set aside and keep warm.
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Toast cut sides of buns under broiler, about 1 minutes. Brush cut sides evenly with vinaigrette. Arrange eggplant, cheese, tomato, and greens evenly on buns. Serve immediately.
Cheese (vegan): A diary-free cheese substitute that contains no, mil, rennet (an enzyme from the stomach lining of calves), no casein (a milk protein), and no whey (the liquid portion of milk that has curdled).
mock “tuna” salad makes 4 servings
garbanzo beans vegan mayonnaise diced onion diced celery salt & pepper
drained
½
¼
¼
Mash beans well with potato masher or place beans in food processor and process until beans are the consistency of course meal.
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In a medium bowl, combine mashed or processed beans with remaining ingredients. Serve as a sandwich filling.
Vegan Mayonnaise: a dairy-, egg-, and cholesterol-free mayonnaise substitute. Recommended brand: Follow Your Heart Vegenaise.
faux chicken salad
makes 2–4 servings
tempeh vegan mayonnaise stalk celery medium dill pickle medium onion fresh parsley mustard soy sauce garlic clove cubed
½
Tempeh: a vegan, meat –like alternative made from fermented soybeans. High in protein. The texture isn’t really meaty—its more nutty and grainy.
finely chopped
½
chopped
chopped
minced
crushed & minced
Steam the cubed tempeh for 15 minutes on medium-high heat. Remove from heat and set aside to cool.
In a medium bowl, combine the mayonnaise, celery, pickles, onions, parsley, mustard, soy sauce, and garlic with the tempeh and toss lightly. Serve over toast, as a side dish, as a sandwich filling, or alone.
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veggie sandwiches makes 4 servings
vegan mayonnaise slices bread zucchini mushrooms scallions salt & pepper slices rice cheese shredded, unpeeled
Vegan Mayonnaise: a dairy-, egg-, and cholesterol-free mayonnaise substitute. Recommended brand: Follow Your Heart Vegenaise.
sliced
Âź
sliced
Spread mayonnaise evenly on bread slices. Set aside. In a medium mixing bowl, combine the zucchini, mushrooms, and scallions. Season to taste with salt and pepper. Spoon mixture evenly over prepared pumpernickel slices.
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Place sandwiches under broiler, 4 inches from heat. Broil until zucchini begins to brown, about 5 minutes. Remove from oven. Top each sandwich evenly with tomato slices and cheese. Return to broiler until cheese melts, about 1 minutes. Serve immediately.
Cheese (vegan): A diary-free cheese substitute that contains no, mil, rennet (an enzyme from the stomach lining of calves), no casein (a milk protein), and no whey (the liquid portion of milk that has curdled).
polenta w/ onions makes 4 servings
4½
½
water salt coarse yellow cornmeal olive oil large onions cloves garlic balsamic vinegar fresh parsley sliced & separated into rings minced
garnish
In a 2-quart saucepan, bring 4 cups water and salt to a boil over high heat. Gradually add cornmeal, whisking to prevent lumps. Reduce heat to medium-low. Cook until thickened, whisking occasionally, about 10 minutes. Set aside and keep warm.
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In a medium nonstick skillet, heat oil over medium heat. Add onions and remaining ¼ cup water. Cook, stirring, until onions become very tender, about 10 minutes. Stir in mushrooms and garlic. Continue cooking until onions and mushrooms begin to brown.
Stir vinegar into onion mixture. To serve, spoon polenta onto plates and top with the onion mixture. Garish each serving with parsley.
portobello pita pizza makes 4 servings
chili aioli: 13
vegan mayonnaise cloves garlic chili powder
Vegan Mayonnaise: a dairy-, egg-, and cholesterol-free mayonnaise substitute. Recommended brand: Follow Your Heart Vegenaise.
minced
pizza:
fresh baby greens red wine vinaigrette portobello mushrooms soft pita breads stems removed
Preheat grill or broiler In a small mixing bowl, combine chili aioli ingredients, set aside For the pizza, in a second small mixing bowl, combine greens and vinaigrette. Toss to coat, set aside.
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Grill or broil mushroom caps until nearly tender, about 6 minutes, turning once. Slice mushrooms crosswise into strips. While mushrooms are cooking, place pita breads or pizza crusts on grill or under broiler, and cook
until hot and lightly browned, about 3 minutes. Spread aioli evenly over bread. Top with mushrooms and greens. Serve immediately.
pesto penne w/ squash makes 4 servings
water salt whole wheat penne oil butternut squash
12
peeled, seeded,
& cut into ¼ inch thick sticks
shallots pepper pesto sliced almonds thinly sliced
¼
½
¼
In a 4–6 quart stock pot over high heat, combine the water with about 1 ½ tablespoons salt. Bring the water to a boil, add the penne, and cook according to the package directions.
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toasted, optional
Meanwhile, heat the oil in a 10–12 inch skillet over medium-high heat. Add the squash and cook, stirring occasionally, for 4 minutes. Stir in the shallots, pepper, and the remaining ½ teaspoon salt and cook, stirring occasionally, until the squash and shallots are tender, 1–2 minutes. Remove from the heat and set aside.
When the pasta is done, drain it, reserving ½ cup of the pasta cooking water. Return the pasta to the pot and stir in the pesto and the squash mixture. If it seems too dry, add ¼ to ½ cup of the pasta water. Transfer the pasta to plates on a platter, and if desired, garnish with almonds. Serve immediately.
linguini sun-dried tomatoes
makes 3–4 servings
12
3
½
½
water salt whole wheat linguini pesto sun-dried tomatoes pine nuts lemon’s zest fresh basil leaves oil-packed, drained
½
toasted, divided
optional
¼
roughly chopped
In a 4–6 quart stock pot over high heat, combine the water with about 1 ½ tablespoons salt. Bring the water to a boil, add the linguini, and cook according to the package directions. When the pasta is done, drain it, reserving ½ cup of the pasta cooking water.
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Return the pasta to the pot and stir in the pesto, sun-dried tomatoes, about ¾ of the pine nuts, and the lemon zest, if using. If the pasta seems too dry, add ¼ to ½ cup of the pasta water. Transfer the pasta to plates or a platter, garnish with the basil leaves and remaining pine nuts, and serve.
bean pot
serves 2
vegetable bouillon cube onions apples carrots kidney beans tomato purée wine vinegar mustard powder oregano cumin brown sugar chopped
grated
grated
Preheat oven to 350 °F. Heat some oil and fry two crumbled stock cubes, onions, carrots and apple for 5 minutes.
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Mix tomato purée in 1 cup water and add. Add wine vinegar, mustard powder, oregano, cumin, and brown sugar. May also season with salt and peper if
desired. Cover pan and simmer for 2 minutes. Add beans and tip into a casserole dish. Cover and cook for 35–40 minutes before serving.
lasagne
serves 2
onion red pepper zucchini courgettes sweet corn nuts sheets lasagne flour soy milk soy butter bread crumbs chopped
chopped
½
½
chopped
chopped
doesn’t need pre-cooking
1½
1 ½
¼
Preheat oven to 350 °F. Fry onion and pepper for a couple of minutes. Add courgettes, cover pan and cook gently until courgettes begin to soften. Add sweet corn, nuts, salt and pepper, if desired.
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To make the sauce, heat 2 tablespoons oil and stir in the flour. When it begins to color, add soya milk whilst mixing to keep the sauce smooth. Allow to thicken and add salt and pepper, if desired.
Soy Milk: Dairy-, lactose-, and cholesterol-free milk alternative. Soy Butter: A dairy-free butter substitute usually made from a blend of oils. Be sure to get the nonhydrogenated kind.
In an ovenproof dish, put down a layer of lasagne, cover with courgette mix and then some of the sauce. Cover with lasagne, the rest of the sauce and top with bread crumbs. Dot the top with margarine and bake for 30 minutes.
better bean burgers serves 2
onion 1 red or green pepper 1 carrot bread crumbs tin butter beans ground cumin ground coriander chilli powder flour salt & pepper chopped finely
chopped finely
grated
½
Fry onion, carrot and pepper for 5 minutes.
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Place them in a bowl and add the bread crumbs, cumin, coriander and chilli. Add a little salt and pepper, and flour. Mash the butter beans and add them. Mix well.
Form the mixture into 4 thick burgers and coat them with flour. Fry the burgers for 20 minutes and serve with vegetables.
risotto serves 2
½
23
¼
onion mushrooms red pepper brown rice sunflower seeds salt & pepper Chop and fry onion. Add rice and fry for a few minutes. Pour in about ¾ pint of vegetable stock and simmer for 20 minutes. Add chopped mushrooms, salt and pepper. Simmer for 5 minutes until rice is cooked. Mix in sunflower seeds and chopped pepper. Cook a few more minutes.
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vegetable curry makes 2–3 servings
oil large onion medium size potatoes cauliflower carrot aubergine small tin of peas curry powder bay leaves tomato purée for frying
cut into chunks
½
washed & cut into florets
peeled & sliced
cubed, optional
mashed
Heat 1 teaspoon oil in a saucepan and fry the onion for a few minutes. Add the potatoes, carrots and cauliflower and fry for 10 minutes. Add the aubergine, if using. Add curry powder and some salt. Cook for 90
5–10 minutes. Add the tinned peas, including the juice and add the bay leaves and tomato purée. Cover with water, boil and simmer for up to 30 minutes. Serve with rice.
quick quesadillas makes 8 quesadillas
½
peeled
¼
¼
½
garbanzo beans roasted red pepper lemon juice garlic clove cumin corn tortillas green onions salsa chopped
Drain the beans and place in a food processor or blender with red pepper, lemon juice, garlic, and cumin. Process until very smooth, 1 to 2 minutes. Spread a tortilla with 2 to 3 tablespoons of the garbanzo mixture and place in a nonstick skillet over medium heat. Sprinkle with chopped onions and salsa.
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Top with a second tortilla and cook until the bottom tortilla is warm and soft, 2–3 minutes. Flip and cook the second side for 1 minute. Remove from the pan and cut in half. Repeat with the remaining tortillas.
citrus barbeque tofu
makes 2–3 servings
extra-firm tofu lemon’s juice orange juice maple syrup apple cider vinegar olive oil rosemary garlic cloves soy sauce black pepper
cut into 8 or 9 slices
¼
1½
peeled and crushed
1½
Whisk all the ingredients but the tofu in a bowl to make the marinade. Put the tofu slices in a flat dish and pour over the marinade. Cover and refrigerate for at least 8 hours.
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Turn the grill on medium heat and brush lightly with some olive oil. Grill the tofu slices, brushing with extra marinade while cooking, about 5 minutes for each side.
Tofu: made from processed soybean curds. Good source of calcium and protein. Cholesterol-free. Tofu is a total chameleon in recipes and can take on water ever flavor you want.
black bean burritos makes 4 burritos
black beans salsa cooked brown rice flour tortillas spinach tomato drained
Âź
diced
Combine the black beans, salsa, and rice in a saucepan and simmer gently for 3 minutes, stirring occasionally. Remove from heat, cover, and let sit for 5 minutes.
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In an ungreased skillet, heat a tortilla until warm and soft, then spread a line of the bean mixture down the center. Top with lettuce, tomato, and more salsa, if desired. Roll the tortilla around the filling, then repeat with the remaining tortillas.
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side dishes 96
97
98
99
100
101
102
103
104
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maple roasted carrots cranberry spaghetti squash roasted garlic potatoes easy buscuits applesauce muffins corn bread stuffed acorn squash crispy home fries mango & black bean salsa roasted brussels sprouts
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maple-roasted carrots makes 6 servings
bag baby carrots maple syrup olive oil cinnamon salt Preheat the over to 425째F. Combine all the ingredients in a mixing bowl and stir together. Arrange on a nonstick baking sheet. Bake, stirring gently every few minutes until the carrots are tender and lightly browned, about 20 minutes, and serve.
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cranberry spaghetti squash makes 6 servings
spaghetti squash soy butter scallions dried cranberries almonds salt & pepper
medium-large
thinly sliced
½
¼
finely chopped, toasted
Preheat the oven to 400°F. Cut the squash in half lengthwise; remove the stem and seeds. Place, cut side up, in a casserole dish with ½ inch of water. Cover tightly with foil and bake until easily pierced with a fork, 40–45 minutes. When the squash is cool enough to handle, scrape it lengthwise with a fork to release all the spaghetti-like strands of flesh.
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Combine the spaghetti squash with the remaining ingredients in a mixing bowl and toss well. Stuff back into the squash shells. Return the filled squash shells to the baking dish and reheat just until heated through, about 10 minutes. Season with salt and pepper, and serve, scooping a small amount out of the shells for each serving.
Soy Butter: A dairy-free butter substitute usually made from a blend of oils. Be sure to get the nonhydrogenated kind.
roasted garlic potatoes makes 4–6 servings
medium potatoes olive oil cloves garlic sage rosemary salt pepper minced
½
Preheat oven to 400°F. Place the cubed potatoes in a medium bowl and add the rest of the ingredients and stir together. Lay evenly onto a cookie sheet or lasagna pan and bake in the oven for 30–40 minutes, until potatoes are golden brown and can be easily pierced with a fork.
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cubed
easy biscuits makes 6 biscuits
¼
flour baking powder salt soy butter sour soy milk Preheat oven to 450°F. In a large bowl, sift together the flour, baking powder, and salt. Add the margarine and sour milk and mix together gently until “just mixed.”
99
Spoon into lightly oiled muffin tins, or roll out and cut with biscuit or cookie cutters and place on a lightly oiled cookie sheet. Bake for 12–18 minutes.
Soy Butter: A dairy-free butter substitute usually made from a blend of oils. To make mix 1 teaspoon vinager with soy milk
applesauce muffins makes 6 muffins
½
½
½
13
¼
flour salt baking soda cinnamon soy milk apple cider vinegar oil maple syrup applesauce raisins Preheat oven to 375°F. In a large bowl, sift together the flour, salt, baking soda, and cinnamon. Add the milk, vinegar, oil, maple syrup, applesauce, and raisins. Mix together gently until “just mixed.”
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Spoon batter into lightly oiled muffin tins and bake for 15–20 minutes. Test with a knife to see if done.
Soy Milk: Dairy-, lactose-, and cholesterolfree milk alternative.
corn bread makes 9 biscuits
1½
1½
½
soy milk vinegar cornmeal flour sweetener salt baking powder baking soda oil Preheat oven to 425°F. Combine the soy milk and vinegar and set aside.
101
Mix the cornmeal, flour, sugar, salt, baking powder, and baking soda in a large bowl. Add the soy milk mixture and the oil. Stir until just blended. Spread the batter evenly in an oil-sprayed 9x9 inch baking dish. Bake until the top is golden brown, 25–30 minutes. Serve hot.
stuffed acorn squash makes 3–4 servings
acorn squash apples dried cranberries brown sugar pine nuts soy butter nutmeg peeled & sliced
½
¼
¼
optional
Preheat the oven to 350°F. Slice the acorn squash in half and scrape out the seeds and the strings. Place both halves face down in a casserole pan filled with ½ inch of water. Bake in the oven for 10–15 minutes.
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Put the peeled and sliced apples, dried cranberries, brown sugar, and pine nuts (if using) into a bowl and toss until well mixed. Take the steamed acorn squash out of the oven. Empty the casserole pan of any water. Place the halves face up and fill with the apple mixture. Top with the soy margarine and nutmeg. Cover the pan loosely with tin foil and bake until the squash, apples, and cranberries are soft, about 30 minutes.
Soy Butter: A dairy-free butter substitute usually made from a blend of oils. Be sure to get the nonhydrogenated kind.
crispy home fries makes 2–4 servings
baking potatoes garlic powder black pepper paprika salt oregano small onion green bell pepper red bell pepper mushrooms olive oil
thinly sliced
chopped
chopped, optional
chopped, optional
thinly sliced, optional
Put the thinly sliced potatoes and the spices in a container with a tight-fitting lid. Shake for 30 seconds, until the potatoes are well coated. Set aside.
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In a large frying pan, sauté the onion, bell peppers, and mushrooms (if using) in olive oil until the onion is translucent and slightly browned, about 7–10 minutes. Add the spiced potato slices to the sautéed onions (and other
vegetables, if using) in the frying pan. Toss well. Let sit for 10–15 minutes, browning over medium-low heat. Do not stir. Flip over and let sit for another 10 minutes, or until both sides are crispy brown. Serve immediately.
mango & black bean salsa makes 4–8 servings
black beans corn mango slices onion fresh cilantro lime juice garlic salt ground cumin
rinsed & drained
drained
cut into ¾” cubes
finely chopped
¼
coarsely chopped
¼
¼
Combine all of the ingredients in a medium-sized bowl and lightly toss. Serve with baked tortilla chips or as a delicious garnish on burritos.
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roasted brussels sprouts makes 6 servings
brussels sprouts salt & pepper balsamic vinegar olive oil Pre-heat oven to 375째F. Whisk together the vinegar, salt and pepper together in a small bowl. Slowly incorporate the olive oil until a dressing is formed.
105
sliced in half
Place the brussels sprouts in a single layer on a baking sheet. Drizzle the oil and vinegar over the sprouts and gently toss to coat. Bake for 25 minutes, turning once. Sprouts are done when they are lightly browned.
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109
110
111
112
113
114
115
116
117
chocolate cake chocolate chip cookies chocolate brownies peanut butter cups vanilla cake date bars peacan pie peanut cookie brittle chocolate tofu pie chocolate peanut butter pie
106
dessert 118
119
120
121
122
123
pumpkin pie apple crisp berry cobbler bread pudding upside-down dump cake red velvet cupcakes
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chocolate cake one 9-inch cake or 8 cupcake servings
1½
¾
½
unsweetened
¼
1½
13
flour granulated sugar salt baking soda cocoa powder vanilla extract canola oil white distilled vinegar cold water Preheat the oven to 350°F. Lightly oil a bunt pan, 9-inch spring form pan or muffin tins. Combine the flour, sugar, salt, baking soda, and cocoa powder in a bowl until thoroughly combined. Create a well in the center of the dry ingredients, add the vanilla, oil, vinegar, and water. Mix until just combined. Pour into your prepared pan, and bake in the preheated oven for 108
30 minutes, until a toothpick inserted into the center comes out clean. If making cupcakes, check for doneness after 15 minutes. Cool on a wire rack. To remove the cake from the pan, run a sharp knife around the inside of the pan to loosen the cake. Cook completely before frosting if you so desire. You may also dust with sifted confectioners’ sugar and top with fresh berries.
chocolate chip cookies makes 12 cookies
½
banana soy butter granulated sugar brown sugar vanilla extract flour baking soda salt chocolate chips mashed
softened
¾
¾
2¼
firmly packed
nondairy semisweet
Preheat the oven to 375°F. Line a cookie sheet with parchment paper or use a non-stick cookie/ baking sheet. In a large bowl, cream the butter, granulated sugar, brown sugar, and vanilla. Add banana to this wet mixture, and thoroughly
109
combine .In a separate bowl, combine the flour, baking soda, and salt. Gradually beat the flour mixture into the wet mixture until it begins to form a dough. When it is almost thoroughly combined, stir in the cups and nuts, if using.
Bake on the cookie sheet for 8–10 minutes, or until golden brown. Let stand for 2 minutes; remove to wire racks to cool completely.
chocolate brownies makes 6 large brownies
4
4
1
13
23
soft or medium tofu dry sweetener vanilla extract oil cocoa powder flour baking powder carob chips Preheat oven to 350°F. In a blender or food processor, blend the tofu, sweetener, vanilla, oil, and cocoa powder until smooth and creamy. In a large bowl, sift together the flour and baking powder. Add the carob chips and tofu mixture, and mix together gently until “just mixed.” If the batter is too dry, add a splash of water. Spoon the
110
batter into a lightly oiled 8x8–inch cake pan and bake for 20–25 minutes. Test with a knife to see if done. Let cool in pan for 5 minutes before cutting into squares.
Tofu: made from processed soybean curds. Good source of calcium and protein. Cholesterol-free. Tofu is a total chameleon in recipes and can take on water ever flavor you want.
peanut butter cups makes 12 cupcakes
½
¾
¾
¼
¼
¼
soy butter peanut butter graham wafer crumbs dry sweetener carob chips soy milk nuts cupcake paper liners chopped
In a small saucepan on medium heat, met the margarine. Once liquefied, stir in the peanut butter, graham crumbs, and sweetener until well incorporated. Spoon about 2 tablespoons of the peanut mixture into muffin tins lined with cupcake paper liners.
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In a different small saucepan on medium heat, melt the chocolate and milk together until completely melted, stirring often. Spoon over top of the peanut butter cups. Garnish with nuts and allow to set in the fridge for 6–8 hours before serving.
Soy Butter: A dairy-free butter substitute usually made from a blend of oils. Be sure to get the nonhydrogenated kind.
Soy Milk: Dairy-, lactose-, and cholesterol-free milk alternative.
vanilla cake makes 1 cake
1½
¼
¾
¾
¼
¼
flour baking powder salt dry sweetener soy milk vanilla extract oil banana mashed
Preheat the oven to 350°F. In a large bowl, stir together the flour, baking powder, and salt. Add the sweetener, milk, vanilla, oil, and banana and mix together gently until “just mixed.”
112
Pour into a lightly oiled cake pan and bake for 25–30 minutes. Check with a knife to see if done. When cooked, ice if desired, and serve.
Soy Milk: Dairy-, lactose-, and cholesterol-free milk alternative.
date bars makes 20 bars
3
1½
2¼
oatmeal cups flour brown sugar baking powder soy butter dates water melted
3
Combine oatmeal, flour, baking powder, melted margarine, and 1 and ¼ cups brown sugar in a large bowl. In a separate, small bowl, mix a few tablespoons of flour with a half a cup of water until you get a mixture with the same consistency as pancake batter.
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On the stove, on medium heat, melt the dates, water, and 1 cup brown sugar until it boils and begins to get thick. Then add the water and flour mixture until the date mixture becomes thick. In a 9x9–inch baking pan, press half of the oatmeal mixture on bottom and pour in the now quite thick date mixture on top. Then pour the remaining oatmeal over the dates and bake for 35–40 minutes.
Soy Butter: A dairy-free butter substitute usually made from a blend of oils. Be sure to get the nonhydrogenated kind.
peacan pie makes one 9-inch pie
¾
1¼
½
9–inch vegan pie shell water maple syrup salt dissolved cornstarch soy butter pure vanilla extract peacan halves non-diary ice cream
unbaked
Mix ¼ cup cornstarch with ¼ cup water plus ½ tablespoon cold water
toasted, unsalted
if desired
Preheat the oven to 400°F. Poke the pie shell several times with a fork and pre-bake for 3 minutes. Remove pie shell from the oven and place on a rack.
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In a medium saucepan, combine water and maple syrup. Boil for 5 minutes, then add the salt and dissolved cornstarch, whisking vigorously. Keep stirring and cook over high heat just until the mixture thickens and is clear. Remove from heat and add the margarine and vanilla, stirring until the margarine is melted.
Pour mixture into the pre-baked pie shell. Arrange the pecan halves on top, pressing one cup into the mixture and the remaining cup along the top of the mixture. Place the pie in the middle of the oven and immediately reduce the heat to 350°F. Bake for 30 minutes. Cool on a rack for about 11 hours, then refrigerate until thoroughly cooled. Add non-dairy ice cream, if desired.
peanut cookie brittle makes 24–28 squares
23
1½
soy butter flour vanilla salt sugar chocolate chips peanut butter chopped peanuts
dairy-free
½
creamy or crunchy
Pre-heat oven to 375°F. Melt the margarine and blend with vanilla, peanut butter, and salt. Add sugar and beat until light and fluffy. Add flour and beat. Add chocolate chips.
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Coat a 10x15–inch cookie sheet with vegetable oil. Spread mixture thinly on pan. Sprinkle chopped nuts on top. Press them into mixture. Bake for 25 minutes. Cut into squares while still hot.
Soy Butter: A dairy-free butter substitute usually made from a blend of oils. Be sure to get the nonhydrogenated kind.
chocolate tofu pie makes 6–8 servings
chocolate chips soft silken tofu vanilla extract graham cracker crust strawberries non-dairy
1½
sliced, optional topping
Melt the chocolate chips in a double boiler, saucepan, or microwave. Blend the silken tofu in a food processor or high-powered blender until creamy. Add the melted chocolate chips and vanilla extract, blending well.
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Pour the filling into a graham cracker crust, top with fresh fruit, if desired, and refrigerate for 2 hours.
vegan
chocolate peanut butter pie makes 6–8 servings
chocolate chips firm tofu peanut butter soy milk graham cracker crust chocolate chips chopped nuts non-dairy
1½
½
Tofu: made from processed soybean curds. Good source of calcium and protein. Cholesterol-free. Tofu is a total chameleon in recipes and can take on water ever flavor you want.
crunchy or smooth
to desired texture
vegan
non-dairy, optional
optional
Melt the chocolate chips in a double boiler, saucepan, or microwave.
Pour the filling into a graham cracker crust and refrigerate for 2 hours.
In a food processor or high-powered blender, add the melted chocolate chips, tofu, peanut butter, and ½ cup of soy milk. Blend until very smooth, adding more soy milk if desired.
For a Chocolate Peanut Butter Pie with a hard chocolate topping, after the pie has been chilled for 2 hours, melt 1 cup of non-dairy chocolate chips. Pour the melted chocolate over the top of the pie. If desired, add chopped nuts. Refrigerate for 2 additional hours.
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Soy Milk: Dairy-, lactose-, and cholesterol-free milk alternative.
pumpkin pie makes 6–8 servings
2½
¾
¾
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soft tofu pumpkin purée maple syrup sugar flour ground cinnamon ground ginger ground nutmeg 9-inch unbaked pie shell Preheat the oven to 400°F. Blend all of the ingredients (except for the pie shell) in a blender or a food processor until smooth. Pour the mixture into the unbaked pie shell and bake for 30 minutes. Then turn down the oven temperature to 350°F and bake for another 30–45 minutes, or until the filling is set.
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Tofu: made from processed soybean curds. Good source of calcium and protein. Cholesterol-free. Tofu is a total chameleon in recipes and can take on water ever flavor you want.
apple crisp
makes 4–6 servings
¾
½
½
½
½
apples pure maple syrup cinnamon whole-wheat flour oatmeal applesauce brown sugar Preheat the oven to 350°F. Chop the apples and place them in a lightly oiled 8 × 8–inch baking pan. Cover the chopped apples with the maple syrup and sprinkle with cinnamon. In a bowl, mix the flour and oatmeal. Then add the applesauce and brown sugar. Mix until the flour is just moistened.
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Spread the oatmeal mixture onto the apples. (Don’t worry if all of the chopped apples aren’t covered.) Bake for 30–35 minutes and serve warm.
berry cobbler
makes 6–8 servings
½
1½
¼
½
berries flour sweetener baking powder salt vegetable oil soy milk fresh or frozen
5
Preheat the oven to 400°F. Spread the berries in a 9 × 9– inch baking dish and mix with 3 tablespoons of flour and ½ cup of sugar. In a separate bowl, mix 1 cup of flour and 2 tablespoons of sweetner with the baking powder and salt. Add the oil and mix
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with a fork or your fingers until the mixture resembles coarse cornmeal. Add the soy milk and stir to mix. Spread the mixture over the berries (don’t worry if they’re not all covered). Bake until golden, about 25 minutes.
Soy Milk: Dairy-, lactose-, and cholesterol-free milk alternative.
bread pudding
makes 6–9 servings
4
¾
½
bread soy milk sugar vanilla ground cinnamon raisins almonds day old, torn into chunks
chopped
Pre-heat the oven to 350°F. Put the bread into a 9–inch square baking pan. Stir the remaining ingredients together in a separate bowl and pour over the bread. Stir to mix. Bake for 30 minutes. Serve warm or cool.
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upside-down dump cake makes 6–8 servings
2½
2½
½
crushed pineapple fruit pie filling box yellow cake mix soy butter brown sugar walnuts or pecans
undrained
softened
optional
¼
chopped, optional
In a greased pie pan, dump the pineapple, then the pie filling. On top of that, dump the cake mix. Drizzle or crumble the vegan margarine on top of the cake mix, and, if desired, sprinkle with nuts and brown sugar. Bake according to directions on box.
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Enjoy your two minute pineapple upside-down dump cake—no frosting needed!
Soy Butter: A dairy-free butter substitute usually made from a blend of oils. Be sure to get the nonhydrogenated kind.
red velvet cupcakes makes 24 cupcakaes
2¾
2¾
1¾
¼
all purpose flour granulated sugar cocoa powder baking soda salt plain non-dairy milk vegetable oil vanilla extract white vinegar red food coloring Preheat oven to 350°F. Grease and flour 24 cupcake tins. In a large bowl, whisk together flour, sugar, cocoa powder, baking soda and salt Add non-dairy milk, oil, food coloring, and vanilla to flour mixture and stir until just 123
blended. Stir in vinegar until just blended. Immediately pour batter into prepared tins and bake in preheated oven for 20–25 minutes. To test doneness, I use a toothpick and stick it into the center until it comes out clean. If it comes out clean the cake
is done. If not, then cook in 5 minute increments and test as you go along. Cool in tins for 10 minutes on wire rack. Ice if desired, then enjoy!
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drinks 126
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banana date shake tangy citrus shake eggless eggnog banana nut smoothie fresh fruit juice spritzer carrot apple ginger juice homemade ginger ale pear apple grape juice cherry-lime juice tropical fruit freeze
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banana date shake makes 2 servings
1½
soy milk large dates bananas frozen
In a blender or food processor, purée all the ingredients until thick and creamy. If you like a thinner shake, you may sure ½–¾ cup more milk.
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Soy Milk: Dairy-, lactose-, and cholesterol-free milk alternative.
tangy citrus shake makes 2 servings
banana orange juice fresh lime juice soft or silken tofu maple syrup frozen
½
In a blender or food processor, purĂŠe all the ingredients until smooth. Serve and garnish with a slice of lime.
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Tofu: made from processed soybean curds. Good source of calcium and protein. Cholesterol-free. Tofu is a total chameleon in recipes and can take on water ever flavor you want.
eggless eggnog
makes 2–4 servings
2½
½
silken tofu soy milk vanilla extract dry sweetener maple syrup turmeric nutmeg rum or brandy In a blender or food processor, purée all the ingredients thoroughly until smooth and creamy. Serve well chilled.
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Tofu: made from processed soybean curds. Good source of calcium and protein. Cholesterol-free. Tofu is a total chameleon in recipes and can take on water ever flavor you want.
optional
banana nut smoothie makes 2 servings
1½
soy milk bananas nut butter sweetener vanilla extract frozen
In a blender or food processor, purĂŠe all the ingredients until smooth and creamy.
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Soy Milk: Dairy-, lactose-, and cholesterol-free milk alternative.
fresh fruit juice spritzer makes 1 serving
½
½
fresh fruit juice club soda fruit garnish
Stir the juice and soda together in a frosty glass. Serve with a fruit garnish.
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your choice
carrot apple ginger juice makes 2 servings
carrots apples fresh ginger
peeled & cut into large chunks
peeled, cored & cut into chunks
Run al the ingredients through a juicer. Pour juice into a tall glass over ice and serve.
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2–inches long
homemade ginger ale
makes 2 servings
3
½
club soda fresh ginger sweetener cinnamon stick grated
or 1 teaspoon powdered ginger
to taste
Mix all ingredients together in a mason jar. In order to avoid having the strain the ginger ale later, you can place the grated ginger in a “tea ball.� Cap tightly and let it steep in the fridge for about half an hour or more.
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optional
Strain out ginger and serve with a cinnamon stick if desired.
pear apple grape juice makes 2 servings
pears apples grapes
peeled & cored
½
peeled & cored
Run all ingredients though a juicer. Pour juice into a tall glass over ice and serve.
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cherry-lime juice makes 2 servings
cherries fresh lime green grapes pitted
Âź
Run all ingredients through a juicer. Pour juice into a tall glass over ice and serve.
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tropical fruit freeze makes 8 servings
orange banana frozen mango berries soy milk peeled
chunked & frozen
ž
Combine the fruit and ½ cup of the soy milk in a blender. Process until very smooth, stopping the blender occasionally to stir any unblended chunks to the center. Add a bit more soy milk for a thinner consistency.
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chunked
Soy Milk: Dairy-, lactose-, and cholesterol-free milk alternative.
works cited
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Atlas, Nava. The Vegetarian 5-ingredient Gourmet: 250 Simple Recipes and Dozens of Healthy Menus for Eating Well Every Day. New York: Broadway, 2001. Print. Barnard, Tanya, and Sarah Kramer. How It All Vegan!: Irresistible Recipes for an Animal-free Diet. Vancouver: Arsenal Pulp, 1999. Print. Constantine, Natala. “Get angry, go Vegan.” veganhope.com. Web 2 Jan. 2012. <http://veganhope. com/2011/08/25/get-angry-go-vegan/> Freedman, Rory, and Kim Barnoin. Skinny Bitch in the Kitch. Philadelphia: Running, 2007. Print. Hackett, Jolinda. “Vegetarian Lentil Loaf Recipe.” Vegetarian.about.com. Web. 2 Jan. 2012. <http://vegetarian.about.com>. Patrick-Goudreau, Colleen. The Joy of Vegan Baking: The Compassionate Cooks’ Traditional Treats and Sinful Sweets. Beverly, MA: Fair Winds, 2007. Print. “Why Go Vegan? Reasons for Being Vegan—The Vegan Society.” Home—The Vegan Society. Web. 19 Jan. 2012. <http://www.vegansociety.com/become-a-vegan/why. aspx>. “Why Vegan? | Vegan Outreach.” Vegan Outreach | Working to End Cruelty to Animals. Web. 19 Jan. 2012. <http://www.veganoutreach.org/whyvegan/>.
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rries • walnuts • coconuts • bananas • mu fruits • figs • gooseberries • guavas • hon ns • pineapples • pitayas • pomegranates ons • broccoli • cauliflower • artichokes • urnip greens • endives • lettuce • mustard shoots • red peppers • green peppers • ye dishes • rutabagas • turnips • onions • cu wheat • rye • oats • rolled oats • brown rice s • great northern beans • navy beans • lim ing soda • salt • pepper • basil • oregano gar • soy sauce • mustard • pickles • olive cots • chestnuts • mangos • grapes • avoc apricots • chestnuts • mangos • grapes • bananas • mulberries • tomatoes • prunes uavas • honey due • kiwis • huckleberries omegranates • pomelos • pears • persimm artichokes • capers • sweet corn • peas • uce • mustard greens • watercress • garlic 138