Mexican Corn Salad and Corn Chips

Very good. In fact, I think it is better without the Italian seasoning, garlic powder, onion powder and salt. I ate this with rice the other day and just sprinkled a little garlic salt on top and it was splendid.

2 cans corn
2 diced tomatoes
2 diced avocados
1 can black beans, drained
1 Tb. Italian seasoning
1 1/2 tsp. garlic powder
1 1/2 tsp. onion powder
1 tsp. salt
1 bag baked corn chips

Mix all ingredients except chips and toss well. Serve over chips (can be served in tortillas). You can serve with rice, tofu sour cream and romaine lettuce.

CREDIT GOES TO TANDI

Macaroni and 'Cheese'

We like the sauce on fresh noodles without the bread crumbs, but either way it is healthy and delicious. Children enjoy this meal!

INGREDIENTS:

¼ c. carrots chopped

1/3 c. onion chopped

1 c. red potatoes chopped

Steam the vegetables covered in a ½ inch of water until softened about 10 minutes. Then drain and put vegetables in a blender.

Then add:

1 Tb. lemon juice fresh squeezed

¼ tsp. Dijon mustard

¼ tsp. minced garlic

¼ c. raw cashews

1 tsp. salt

1/3 c. earth balance (butter substitute. Buy at Whole Foods, Sunflower Market, Good Earth)

Blend with the steamed vegetables until creamy.

1, 8 oz. package whole wheat macaroni cooked according to package directions.

½ c. whole wheat bread crumbs

1 tsp. paprika

Pour cooked macaroni into a baking dish and pour sauce over the top. Top the macaroni and cheese with bread crumbs and paprika. Bake 350 for 30 minutes.



CREDIT GOES TO TANDI

Vegetarian Gravy

INGREDIENTS
1/3 cup chopped onion
5 cloves garlic, minced
1/2 cup all-purpose or whole wheat flour
4 teaspoons nutritional yeast
4 tablespoons low sodium tamari sauce (soy sauce)
2 cups vegetable broth (I use vegetable bullion)
1/2 teaspoon dried sage
salt and pepper to taste

DIRECTIONS
Over medium heat sauté onion and garlic in small amount of water until soft and translucent, about 5 minutes. Stir in flour, nutritional yeast, and soy sauce to form a smooth paste. Gradually whisk in the broth. Season with sage. Bring to a boil. Reduce heat, and simmer, stirring constantly, for 8 to 10 minutes, or until thickened.

Black Bean Burgers

Ingredients:

1/2 onion, diced

1 can black beans, well drained

1/2 cup flour

2 slices bread, crumbled

1 tsp garlic powder

1 tsp onion powder

1/2 tsp seasoned salt

salt and pepper to taste

Preparation:

Sautee the onions till soft (in water), about 3-5 minutes.

In a large bowl, mash the beans until almost smooth. Add sautéed onions and the rest of the ingredients adding the flour a few tablespoons at a time to combine well. Mixture will be thick.

Form bean mixture into patties, approximately ½ inch thick and fry patties in a small amount of olive oil until slightly firm.

Makes 4-6 burgers.

Spaghetti With Marinara Sauce

INGREDIENTS
1 pound spaghetti (we prefer angel hair)
1 (28 ounce) can crushed tomatoes
1 (14.5 ounce) can diced tomatoes
1 (15 ounce) can tomato sauce
1 tablespoon minced garlic
2 teaspoons honey
2 teaspoons dried parsley
1 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon dried oregano
1/4 teaspoon dried basil
1/4 teaspoon ground black pepper

DIRECTIONS
1. In a large saucepan combine crushed tomatoes, diced tomatoes, tomato sauce, minced garlic, honey, parsley, garlic powder, salt, oregano, basil, and ground black pepper. Cover. Bring to a boil.
2. Lower heat and simmer, with cover, for 45 to 60 minutes.
3. As simmering time nears, in a large pot with boiling salted water cook spaghetti until al dente.
4. Toss spaghetti with cooked sauce. Serve warm.

Bean, Potato and Faux Sausage Soup

Ingredients:

1 medium onion, chopped

3 cloves garlic, minced

4 c. vegetable broth (I use veggie bullion cubes)

3 russet potatoes, peeled, cubed

1, 14 oz. package Tofurky Italian sausage

3 c. plain, unsweetened soy milk

1, 15 oz. can white northern beans, drained and rinsed

1 TBS. nutritional yeast

1 tsp. liquid smoke

1 tsp. salt (OR to taste)

White Pepper to tast

To make:

On medium heat, in large stockpot, cook onions for about 5 minutes. Add 1 TBS. of broth if the onions are sticking. Add garlic and cook for 1 more minute. Add vegetable broth, potatoes and cook on medium high heat for about 20 minutes or until tender. In the meantime, slice sausage into 1/4 inch rounds, and cook in a non-stick or cast iron frying pan over medium high until browned. Once potatoes are cooked, add soy milk, liquid smoke, nutritional yeast, and white beans. Simmer for 5 minutes on medium heat. Add tofurky sausage and stir until combined. Salt and pepper to taste.

Serves 6-8

As a side note, when I make this again I will leave the sausage out until it is served so it remains firm and tasty; though adding all of it at once isn't bad it just swells slightly. This soup is good reheated.

Skillet Gardener's Pie

2 pounds Yukon gold or red potatoes
1/2 cup unsweetened soy milk or just use potato water
salt and pepper, to taste
1 large onion, diced
2 cloves garlic, minced
2 large carrots, diced
2 ribs celery, diced
8 ounces mushrooms, diced
2 cups fat-free vegetable broth
16 ounces kidney beans, cooked
2 cups green beans, cut in 1" pieces
1 1/2 teaspoons thyme
2 teaspoons fresh rosemary, minced (or 1 tsp. dried)
1/4 teaspoon sage
2 cups baby spinach leaves, packed
1 tablespoon cornstarch
2 tablespoons water (or veg. broth)
extra rosemary for garnish

Scrub the potatoes and cut them into cubes (you can peel or leave unpeeled). Place potatoes in a large pot and cover with water. Bring to a boil and simmer until potatoes are tender. Reserve a cup of their cooking water, if possible, and drain. Place in a large bowl, add the soymilk, and mash until smooth, adding a little of the potato-cooking water if they seem too dry. Add salt and freshly ground pepper to taste and set aside in a warm place.

While the potatoes are cooking, make the "pie" filling. Spray a large non-stick or cast iron skillet with olive oil or water. I generally saute with water. Heat it on a medium-high burner and add the onions. Sauté until onions are translucent. Add the garlic, carrots, celery, and mushrooms, and sauté for 3 more minutes.

Add the vegetable broth, kidney beans, green beans, and herbs. Simmer on medium heat for 20 minutes and all vegetables are tender. Add salt and pepper to taste. There should still be some liquid in the pan, but if it has become too dry, add a little of the potato-cooking water. Add the spinach and stir until it's completely wilted. Mix the corn starch with the water until smooth, and add it to the pan. Cook, stirring, until mixture has thickened.

Spoon the potatoes evenly over the top of the filling and sprinkle with chopped rosemary. If potatoes have cooled, put the skillet under the broiler for a minute or two. Serve immediately while hot.

Makes 6 servings.

This meal is not the best when reheated.

CREDIT GOES TO:
http://blog.fatfreevegan.com/2008/05/skillet-gardeners-pie.html

Quick and Easy Potato Soup

3 medium Yukon Gold potatoes, cooked and peeled, if desired
1/2 small onion
1 cup vegetable broth
1/4 teaspoon rosemary
1/8 - 1/4 teaspoon white pepper (using more will make it spicy)
1/2 teaspoon salt, or to taste
1 tablespoon raw cashews or 1/2 tbsp. cashew butter (optional)
1 tablespoon nutritional yeast
1 1/2 cups low-fat soymilk or other non-dairy milk

High-Powered Blender Users (as in - VITA MIX): Place two of the potatoes along with the remaining ingredients into the blender in the order given. Start machine on low speed and increase to highest setting. Blend for about 4 minutes, until steaming hot. Dice remaining potato and divide it among 4 bowls. Pour the soup over the potatoes and serve hot.

Regular Blender/Stovetop Users: Chop the onion and sauté it until soft in a medium-sized saucepan. Cut the potatoes into cubes and add 2/3 of them to the pan, along with the broth, rosemary, white pepper, and salt. Simmer, covered, for about 15 minutes. Pour into blender along with cashew butter, soymilk, and nutritional yeast. Blend until smooth. Return to pan, add remaining potatoes, and cook, stirring often, over low heat until hot.

Makes 4 servings.

CREDIT GOES TO:
http://blog.fatfreevegan.com/2009/02/quick-and-easy-potato-soup.html

Golden Potato and Tempeh Casserole

This recipe reminds me of potatoes with bacon and cheese...

Tempeh Ingredients:
6-8 ounces tempeh
1 cup vegetable broth
2 tablespoons soy sauce
1 teaspoon Liquid Smoke
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon smoked paprika

Sauce Ingredients:
1 1/4 cups water
1 cup plain, unsweetened soymilk
3/4 cup nutritional yeast
3 tablespoons cornstarch
1 tablespoon lemon juice
1 teaspoon salt
1/2 teaspoon garlic powder
1 teaspoon onion powder
1 tablespoon stoneground mustard
1/2 teaspoon Spanish paprika
1 pinch cayenne
2 tablespoons tahini
2 teaspoons white miso
1 teaspoon fresh tarragon, snipped (optional)

1 1/2 pounds Yukon gold potatoes
black pepper, to taste
1 teaspoon vegan Parmesan (optional)

Slice the tempeh about 1/4-inch thick. In a flat, microwavable baking dish arrange the tempeh slices in a single layer. Mix the remaining ingredients and pour over the tempeh.

In the microwave, cook on high power for 3 minutes. Turn or rearrange any pieces that were not covered by broth and microwave on high for 2 minutes. Then cook at 50% power for 3 more minutes. Allow the tempeh to stay in the broth until you're ready to assemble the casserole.

Make the sauce by putting all the sauce ingredients except the tarragon into a blender and blending until completely pureed. Stir in the tarragon just before using the sauce.

Preheat the oven to 400F. Oil a large, 3-quart casserole (or use two smaller casseroles). Wash the potatoes and cut them in half lengthwise. Slice each half into 1/4-inch slices.

Put half of the potato slices in the bottom of the casserole dish. Lift the tempeh out of its marinade and arrange it on top. Put the remaining potatoes over the tempeh. Stir the sauce and pour it over the potatoes. Sprinkle with freshly ground black pepper and cover tightly.

Bake for 45 minutes. Remove the cover, sprinkle with vegan Parmesan, and bake for 10-15 more minutes, until potatoes are tender and sauce has thickened. Remove from the oven and let stand a few minutes before serving.

Makes 6-8 servings.

CREDIT GOES TO:
http://blog.fatfreevegan.com/2008/07/golden-potato-and-tempeh-casserole.html

Zucchini Muffins with Cinnamon-Crumb Topping

These are literally the best zucchini muffin I've tried. They taste much better than zucchini bread. The light lemon twist makes them ever so scrumptious!

Dry ingredients:
2 cups white whole wheat flour
2 teaspoons baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1/4 teaspoon nutmeg
1/2 cup sugar OR turbinado
1/4 cup raisins
1/4 cup chopped walnuts (optional)

Wet ingredients:
1 1/2 teaspoons Ener-G egg replacer
2 tablespoons water
1 1/4 cup shredded zucchini, packed
1 tablespoon lemon zest
1 teaspoon lemon juice
1 tablespoon agave nectar (or other liquid sweetener)
1 1/4 cups fat-free soymilk or other non-dairy milk

Optional Cinnamon Crumb Topping:
1 teaspoon margarine
1/2 tablespoon demerara sugar - I used turbinado since I didn't have fancy sugar
1/2 tablespoon flour
1/4 teaspoon cinnamon
(Use a fork to combine until crumbly.)

Preheat oven to 400 F. Line a muffin pan with paper or silicone liners or spray well with non-stick spray.

In a large mixing bowl, combine the dry ingredients. In a medium bowl, whisk the Ener-G egg replacer powder with the water until foamy. Add the remaining wet ingredients and stir to combine.

Add the wet ingredients to the dry and stir just until combined. Do not over-stir. Batter will be very heavy. Spoon into muffin cups, dividing batter equally among the cups. Sprinkle the center of each muffin with a little Cinnamon Crumb Topping, if desired, and bake until a toothpick comes out clean, about 20 minutes.

As a special tribute to St. Patrick's Day (and to get my son to try the muffins) I sprinkled some of them with green sugar. He ate one and asked for more!

Makes 12 muffins.


CREDIT GOES TO:
http://blog.fatfreevegan.com/2007/03/st-patricks-day-zucchini-muffins.html

Awesome Veggie Stir Fry

Ingredients (use vegan versions):

• 1 cup carrots
• 1 cup snow peas
• 2 heads of broccoli (about 2 cups)
• 1/2 red pepper (may also add yellow and green)
• 2 cloves garlic, minced
• 1/3 cup onion, diced
• 1 pint of mushrooms, sliced (or 2, 4 ounce cans)
• 1 small can water chestnuts, drained
• 1 small can bamboo shoots, drained
• 1 cup bean sprouts
• 1/2 cup teriyaki sauce (I use the SOY VAY brand - Veri Veri Teriyaki)
• 1/3 cup water
• 2 tablespoons sesame oil
• Bragg's Amino Liquids to taste

Directions:

Turn wok (or large pot) on lowest setting. Add 1 tablespoon of sesame oil and spread around wok. Add minced garlic, onions and carrot.

While those are cooking, cut up broccoli and snow peas. Add to mixture. Turn up heat add the water. Let steam for a minute. Next, add second tablespoon of oil and mushrooms. Add teriyaki sauce after a few minutes. Finally add water chestnuts, bamboo shoots, bean sprouts and red pepper.

Continue cooking until all vegetables are coated. They should be softened but
not soggy!

This can be served with any rice of your choice or alone if you choose. Spray with Bragg's to taste.

May add tofu (which is delicious when cut up into small chunks), chick peas or any other vegetable or protein source for variety.


Serves: 4
Preparation time: 25 minutes