Veggie Confetti Muffins

1/2 c. Apple Sauce

1/3 c. Agave Nectar
2 T. Maple Syrup
1 c. grated Carrot
1 c. grated Zucchini
1 diced Apple
1 1/2 c. Whole Wheat Pastry Flour
1/4 c. ground Flax Seed
2 t. Baking Powder
1 t. Cinnamon
1/2 t. Salt
1 c. chopped Walnuts

Heat oven to 375 Degrees.

Mix agave nectar, maple syrup & applesauce in a small bowl.
Mix in zucchini, carrot & apple.
In another bowl mix flour, flax seed, baking powder, cinnamon, and salt.
Add dry mixture to the wet mixture and stir well.
Place into muffin tins.
Top with chopped walnuts.
Bake for approx 25 min.

These muffins are moist and delicious! The flax and walnuts provide omega-3s, while folate,
beta-carotene, vitamin A and fiber are provided by the vegetables. *Flax seeds are a great
substitute for eggs in baked pastries.*
Spanish Rice

1 1/2 cups rice, cooked

2 tablespoons oil
1 onion, chopped finely
1 green pepper, chopped finely
1 small can tomato sauce
3 tomatoes, cubed
pepper, cumin, and chili powder to taste

In oiled frying pan saute onion and green pepper. Add cooked rice, tomatoes, tomato sauce and
seasonings. Cook 10 more minutes.

Breakfast Rice

Recipe By :The New McDougall Cookbook, page 90

Serving Size : 6

1 cup long-grain brown rice

1 cup unsweetened apple juice
1 cup water
1/2 cup raisins
1/2 teaspoon ground cinnamon

Combine all of the ingredients in a saucepan. Bring to a boil, cover, reduce the heat, and cook for
40 minutes. Let rest for 10 minutes before serving.

This may also be made in a slow cooker overnight. Combine all of the ingredients and cook on
low for 8 to 10 hours.
Spinach Rolls w/ Homemade Marinara Sauce

Ingredients (use vegan versions):

Rolls:
2/3 cup spinach, drained
6 vegan crescent roll doughs
salt, to taste
Marinara Sauce:
10 ounces tomatoes, puree or chunky
1 teaspoon sugar
1/4 teaspoon lemon juice
1/8 teaspoon garlic powder
1/8 teaspoon thyme
1/8 teaspoon Italian seasoning
1/4 teaspoon salt

Directions:

1. For spinach rolls. preheat oven to 350 degrees Farenheit. Make the crescents into a rectangle, I cut
off the corner of the larger side and put it on the smaller side.

2. Put the spinach on top of the dough. Salt, to taste. Roll them up and put them in a muffin pan. Bake
for 17 minutes.

3. For sauce, put all the sauce ingredients in a sauce pan on medium heat; bring to a boil. Or put it in a
glass bowl, and put it in the microwave for about 45 seconds. Spoon over rolls, or dip.

Source of recipe: Trying to make a snack an this is what I came up with.

Makes: 6 Rolls , Preparation time: 10 minutes, Cooking time: 17 minutes

Vegetarian Dumplings

Ingredients (use vegan versions):

1 package wonton wrappers (vegan version)

about 5 baby portobello mushrooms, finely chopped
1/2 pepper - red, yellow or orange pepper, finely chopped
shredded cabbage and carrots - I used bagged coleslaw
1/2 onion, chopped
sesame oil
soy sauce
salt and pepper
Dipping Sauce:
teriyaki sauce
soy sauce
Asian seasoning - I used a mix from Pampered Chef

Directions:

Mix all ingredients together (expect wonton wrappers). Fill wrapper with about 1 teaspoon of mixture
and wet edges with water, fold and seal.

Place small amount of water in pan until it steams, add dumplings, cover and cook about 12 minutes,
adding additional water as needed. You may also use a bamboo steamer.

Mix soy and teriyaki sauce, add seasoning and dip dumplings and ENJOY!

Source of recipe: This recipe was inspired by The Food Network, I adjusted some of the ingredients and
cooked them according to my own judgement...they are so yummy! Very low in fat as well!

Makes: Varies, Preparation time: 30 minutes, Cooking time: 12 minutes

Happy Hippies in the Morning Breakfast Burrito

Ingredients (use vegan versions):

2 tablespoons olive oil

3 green onions chopped, I use the whole onion
1 to 2 leaves kale, finely chopped
1/4 chopped bell pepper in the color of you choice (I use green)
1/2 cup sliced mushrooms
1/4 cup diced tomato
1/2 (12-ounce) block firm tofu, drained and crumbled
2 tablespoons nutritional yeast
1 clove garlic, minced
1/2 teaspoon turmeric
dash cayenne powder
salt, to taste
pepper, to taste
1 avocado
2 large flour tortillas
salsa verde, to taste

Directions:

1. In a large skillet over medium heat, heat olive oil.

2. Add green onion, kale, bell pepper, mushrooms, and tomatoes. Let fry about 3 minutes.

3. Add tofu, nutritional yeast, garlic, turmeric, cayenne powder, salt, and pepper. Let that fry for about 5
minutes.

4. Mash avocado into a paste and spread evenly over the two tortillas.

5. Add mixture to tortillas filling each with half. Roll up burrito and top with favorite Mexican topping! I
like salsa verde on mine!

Source of recipe: This is my own awesome creation that I make for breakfast! My sister likes it and she
usually hates almost everything I eat.

Makes: 2 servings, Preparation time: 10 minutes, Cooking time: 7 minutes

Low Fat Bran Muffins

Ingredients (use vegan versions):

1 1/2 cups wheat bran

1 cup soy milk
1/2 cup unsweetened applesauce
1/2 banana, mashed
2/3 cup brown sugar
1/2 teaspoon vanilla
1/2 cup all purpose flour
1/2 cup whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
1 cup blueberries, raisins, dried cranberries....anything that you want to mix in

Directions:

1. Preheat oven to 375f.

2. Mix together wheat bran and soymilk and let stand for about 10 minutes.

3. In a large bowl, mix together applesauce, banana, vegan brown sugar and vanilla.

4. Add in the bran/soymilk mixture.

5. Stir in the flour, baking soda, baking powder and salt.

6. Fold in blueberries, or whatever other ingredient you are using.

7. Spray muffin tins with cooking spray, fill em up, and bake for 15-20 minutes.
Organic Millet Cakes

Ingredients (use vegan versions):

1/2 tablespoon olive oil

1/2 cup millet
2 garlic cloves, chopped
1 3/4 cup vegetable broth (I use low sodium)
salt and black pepper, to taste
1 small carrot, chopped
3/4 teaspoon spice mix (I use yellow curry powder)*
1/4 teaspoon onion powder
1/2 teaspoon paprika

Directions:

1. In a small pot, bring the olive oil to medium heat. Add the millet and allow to toast for about a minute
or two, stirring frequently. Add the garlic & allow to cook another 30 seconds. Pour in the broth, salt, &
pepper and bring to a boil.

2. Once boiling, stir and bring the heat down to a low simmer; put a lid on at an angle. Cook on low heat
for about 25-30 minutes or until water has absorbed. Once the water has absorbed, turn the heat off
and allow to sit for10 minutes.

3. After 10 minutes, add the spices & carrot. With oiled hands, form the millet into 4-5 small patties.
Refrigerate for at least 15 minutes. Saute for about 3-4 minutes on each side until hot and golden.

Enjoy!
Roasted Cauliflower Recipe

4-inch segment of a thin day-old baguette

1 medium head of cauliflower, washed
extra-virgin olive oil
scant 1/2 teaspoon salt
2 cloves garlic, minced
1 fresh red chile pepper, minced

Preheat oven to 400 degrees and place racks in the middle.

Give the baguette a spin in a food processor until you have textured, not-too-fine bread crumbs.

Trim the cauliflower. Get rid of the big stalks and stems and strive for uniform, bite-sized little
florets. Little trees.

In a big bowl toss the cauliflower with a few generous tablespoons of olive oil and the salt. Toss
until the cauliflower is well coated and then place it in a single layer on a rimmed baking sheet.
You are going to bake for about 25-30 minutes total.

There will be some residual olive oil in the big bowl you used to toss the cauliflower. If not, add
another tablespoon or two. Add the bread crumbs, garlic, and chiles. Mix.

After the cauliflower has been baking for about 15-20 minutes anything in contact with the pan
should be nicely browned. Pull the pan out of the oven, rotate each piece of cauliflower so that
another side will get some color, and then sprinkle the entire pan with the breadcrumb mixture.
Return the pan to the oven and finish with another ten minutes or so. The cauliflower should be
tender throughout and the breadcrumbs nicely toasted. Serve immediately, it really isn't half as
delicious after it has been sitting on the counter getting cold.

If you want to work the popcorn angle, serve in little cups. Or I've even seen little, mini, paper
popcorn containers at party stores. Kids seem more wiling try try good for you vegetables when
you make them taste and smell really good and have some fun with the context.

Serves 4.

Variations:

- Sprinkle with dukkah as the cauliflower comes out of the oven instead of the garlic and chiles.

- Puree the roasted cauliflower (and crumbs) with some broth and a splash of cream for an easy
soup.
Warm Quinoa Salad with Edamame & Tarragon

o 1 cup quinoa (see Note)

o 2 cups vegetable broth
o 2 cups frozen shelled edamame, thawed (10 ounces)
o 1 tablespoon freshly grated lemon zest
o 2 tablespoons lemon juice
o 2 tablespoons extra-virgin olive oil
o 2 tablespoons chopped fresh tarragon or 2 teaspoons dried
o 1/2 teaspoon salt
o 1/2 cup drained and diced jarred roasted red peppers (3 ounces)
o 1/4 cup chopped walnuts, preferably toasted (see Cooking Tip)

Directions

1.Toast quinoa in a dry skillet over medium heat, stirring often, until it becomes aromatic and
begins to crackle, about 5 minutes. Transfer to a fine sieve and rinse thoroughly.

2. Meanwhile, bring broth to a boil in a medium saucepan over high heat. Add the quinoa and
return to a boil. Cover, reduce heat to a simmer and cook gently for 8 minutes. Remove the lid
and, without disturbing the quinoa, add edamame. Cover and continue to cook until the edamame
and quinoa are tender, 7 to 8 minutes longer. Drain any remaining water, if necessary.

3. Whisk lemon zest and juice, oil, tarragon and salt in a large bowl. Add peppers and the quinoa
mixture. Toss to combine. Divide among 4 plates and top with walnuts.

Note: Quinoa is a delicately flavored grain that was a staple in the ancient Incas? diet. It is
available in most natural-foods stores and the natural-foods sections of many supermarkets.
Toasting the grain before cooking enhances its flavor and rinsing removes any residue of
saponin, quinoa?s natural, bitter protective covering.

Cooking Tip: To toast walnuts: Cook in a small dry skillet over medium-low heat, stirring
constantly, until fragrant, 2 to 4 minutes.
Gonzo Stirfry

Ingredients (use vegan versions):

1/2 green zucchini sliced

1/2 yellow zucchini sliced
1/2 cucumber sliced
half of an onion, diced
green pepper cut into strips
5 fresh shitake mushrooms sliced
7 fresh white mushrooms sliced
4 green onions sliced
1 head of broccoli
soy sauce
paprika
black pepper
brown sugar
cumin

Directions:

This is a quick recipe I make whenever it's late and I don't feel like cooking a big meal.

Start off boiling some water and adding the broccoli. Then squirt some oil (a canola and olive oil blend
seems to work best) into a pan and put the rest of the ingredients into it over the stove at medium heat.
Saute veggies and add spices and soy sauce according to personal tastes. Once broccoli is a bright green
set aside until the onions in the pan turn translucent then add broccoli and cover for about 5 to 10
minutes.

Add some rice for a side dish, if you have any and serve. My friends are all big fans of this recipe because
it's quick and serves about 4 or 5 people depending on how much they eat not to mention depending on
where you go it doesn't cost that much money to make.

Serves: 4 to 5

Preparation time: 20 to 30 minutes

Vegan Recipes - Entrees

Avocado No-Egg Rolls

You can make these low fat by brushing with a little bit of
olive oil and baking them in a 400 degree oven.

Ingredients:

1 large avocadoavocado, peeled, pitted, & diced

2 tablespoons sun-dried tomatoes, chopped
1 tablespoon finely chopped red onions
1/2 teaspoon fresh cilantrocilantro, chopped
1 dash salt
4 wonton, spring, or other egg-less wrappers, or from a recipe of your own
2 tablespoons cornstarch and 2 teaspoons of water, mixed to make a glue
Oil for deep-fryingdeep-frying

Directions:
Combines the avocado, tomatoes, onion, cilantro, and salt.

Place a full tablespoon of avocado mixture on the wrapper and fold the long edge up over the filling.
Fold left and right corners toward the center and continue to roll. Brush a bit of the cornstarch glue on
the final corner to help seal the roll. Repeat with the remaining wrappers.

Deep-fry the rollsrolls in 375 degree oil for 3-4 minutes, or until browned. Alternatively, place on a
baking panbaking pan and brush lightly with olive oil and bake in a 400 degree oven until crisp and
golden, turning to brown evenly as necessary.
Incredible Cheese Sauce
Submitted by Charky

Ingredients:

1 cup raw cashew pieces

1 cup boiling water
1/4 roasted red pepper
1 Tablespoon granulated garlic
2 Tablespoons nutritional yeast flakes
1 Tablespoon lemon juice
salt and pepper to taste

Directions:
To roast red peppers, cut in half and remove seeds. Roast under broiler until charred. Remove skins.

Blend cashewscashews and boiling water in blender until smooth consistency.

Add remaining ingredients and blend again. Makes about 2 cups.

Comments:
A beautiful, creamy orange sauce. Yummy served over steamed cauliflower or noodles.

Scrambled Seitan

Ingredients (use vegan versions):

1 cup vital wheat gluten

about 2/3 cup lite soy sauce
dash of garlic powder

Directions:

Mix the garlic powder into the soy sauce and add to the wheat gluten, adding more liquid if needed.
Spray a large skillet with nonstick cooking spray, and saute the seitan over medium-high heat till
browned. Serve in place of ground meats in casseroles or burrittos.

Serves: 4

Preparation time: 15 minutes

Grilled Portobello Sandwiches
Makes 4

Grilling really brings out the juicy best in these portobellos, so I use the bare minimum of
ingredients to let them really flaunt their flavor. A little (cheap!) chardonnay for depth of flavor,
tamari for a bit of saltiness, baslamic for a touch of zest, and garlic for, well, it’s garlic! Choose
firm, light colored mushrooms with fresh, healthy looking gills that spring back when you gently
rub your finger across them. Don’t remove the gills, they are loaded with flavor and texture, not
to mention they soak up garlic and marinade beautifully. Gently wash your caps before
marinading and you are A-ok. Skip that anemic hamburger bun and go for a bready focaccia that
can stand up to the portobello juices that are bound to make you lick your fingers.

Tip: Save your portobello stems for gravy or broth.

4 portobello mushrooms, stems removed

For the marinade:

1/2 cup dry white wine
2 tablespoons tamari or soy sauce
2 tablespoons balsamic vinegar
1 tablespoon olive oil
4 cloves garlic, minced

For the sandwich:

4 nice sized pieces foccacia bread
A few handfuls baby arugula
Slices of sweet onion (like walla walla or vidalia)
Slices of tomato
A little vegan mayo

Place the portobellos gills up in a rimmed baking sheet.

Mix all the marinade ingredients together and spoon over the portobellos. Let marinate for at
least half an hour, spooning marinade back onto the mushrooms every ten minutes or so.

Grease up your grill with olive oil and preheat over medium/high. It’s important to keep some oil
nearby for brushing the grill through out the cooking process. You can use a grill brush for it, or
a paper towel wadded up and grasped in your tongs. You can also use a spray bottle of oil.

Place the mushrooms gill side up on the grill. Close lid and let mushrooms cook for about 5
minutes, lifting the lid to baste shrooms with marinade every few minutes. Use tongs to turn the
mushrooms 90 degrees to make cross hatched grill marks; cook for about 3 more minutes. Flip
mushrooms over and cook for about 3 more minutes. Your cooking time may vary depending on
the size of your portobellos and the temperature of your grill. You know the mushrooms are done
when you press on the center with tongs (where the stem used to be) and it’s very soft and juicy.

Remove from heat and let rest for about 5 minutes. This lets the flavors develop a bit and the juices
taste even yummier when they are just a little bit cooled down. You can use this time to slice your bread
and prep the veggies.
Italian Okara Meatballs
Makes 16-20 vegan meatballs

Ingredients
o 1/2 cup plus 1 tablespoon (75g) vital wheat gluten
o 1/4 cup (30g) oatmeal, ground to a fine powder
o 1/4 tsp each oregano, thyme, and celery salt
o 1/2 cup fresh okara, as much liquid squeezed out as possible
o 90g chopped onion (about one smallish onion)
o 1 tbsp (15ml) vegan worcestershire sauce
o 1 tbsp (15ml) ketchup
o 2 tsp Natex or yeast extract spread
o 2 cloves fresh garlic, smashed
o 1/2 tsp dijon mustard

Directions/Method
1. Mix the dry ingredients, the gluten flour, spices, and oatmeal powder (use a grinder or
blender/liquidiser to grind whole oats) in a medium bowl.
2. Make a paste out of all the remaining ingredients by placing all but the okara in a spice
mill or blender. Remove and stir okara in until mixed.
3. Add the okara mix to the dry mix and stir until all of the ingredients begin to mix. You
can also use your hands if you’d like, but be sure not to overknead the dough.
4. Form into small balls and steam for 25-30 minutes. When you’re ready to eat the vegan
meatballs, simply fry them up in a little oil or add to your favourite sauce to serve with
pasta!
Oven-Crisp Black Bean and Corn Flautas

This recipe proves that corn tortillas don’t need to be fried to have the same satisfying crunch as tortilla
chips. Be sure to cool the filling before you put it in the tortillas; otherwise they’ll crack.

ingredient list

Serves 6

2 tsp. olive oil

1 medium onion, chopped (about 1 cup)
2 cloves garlic, minced (about 2 tsp.)
2 15-oz. cans black beans, rinsed and drained
2 tsp. chili powder
1 16-oz. tub prepared salsa, divided
1 cup fresh or frozen corn kernels
12 6-inch corn tortillas
1/4 cup chopped cilantro

Directions

1. Heat oil in skillet over medium heat. Cook onion 3 to 5 minutes, or until soft. Add garlic, and
cook 1 minute, or until translucent and fragrant.
2. Stir in beans, chili powder and 1 cup water. Reduce heat to medium low, and simmer 10
minutes, or until most of liquid has evaporated. Remove from heat. Mash beans until mixture is
thickened but still chunky, and some beans remain whole. Stir in 1 cup salsa and corn, and
season with salt and pepper. Cool.
3. Preheat oven to 425F. Coat 2 large baking sheets with cooking spray. Spoon 1/3 cup black bean
mixture down center of tortilla. Roll tortilla around filling, and secure closed with toothpick. Set
on prepared baking sheet. Repeat with remaining tortillas and black bean mixture. Bake 6 to 10
minutes, or until tortillas are browned and crisp.
4. Meanwhile, combine cilantro and remaining salsa in small bowl. Place 2 flautas on each plate,
and top with remaining salsa.
Oatmeal Cranberry Muffins

Ingredients (use vegan versions):

1 cup of all purpose flour

1 cup of oatmeal flour*
1 cup of soaked, dried cranberries, preferably sweetened
1/2 cup sugar
3 1/2 teaspoon baking powder
egg substitute to equal one egg (3T applesauce)
1/4 teaspoon salt (may be omitted)
3/4 cup soy or rice milk
1/3 cup neutral-tasting oil
a handful of sunflower seeds, chopped almonds, etc.

Directions:

*To make oatmeal flour, whizz oatmeal in a food processor until finely ground

Pre-heat oven to 400 degrees F.

Combine dry ingredients in a medium-sized bowl. Add wet ingredients, adding the egg replacer first.
Add cranberries. Add seeds and/or nuts. Fold in until the batter is just moist; do not over-mix.

Fill prepared muffin cups 2/3 of the way full. Bake at 400 degrees for 18 to 22 minutes or until light
brown. Let cool in pan for one minute; remove from pan to finish cooling.

Soy protein powder may substitute for a small part of the flour to boost the amount of protein in each
muffin.

Serves: 12

Preparation time: 15
Yummiest Seitan Ever!

Ingredients (use vegan versions):

1 cup vital wheat gluten

3 tablespoons nutritional yeast
1 teaspoon thyme
1/4 cup soy sauce
1 tablespoon oil
1/2 cup water or vegetable stock

Directions:

1. Preheat oven to 375 degrees F. Mix gluten, nutritional yeast, and thyme together in a bowl.

2. In a separate bowl, mix water or vegetable stock, soy sauce, and oil. I prefer to use water since the
vegetable stock makes the gluten too salty for my taste.

3. Pour the wet ingredients into the dry ingredients evenly, and stir together making the ball of gluten.
Knead for a few minutes. Dab any excess moisture from the gluten with a paper towel if you want to.

4. Form the gluten into a cylindrical shape. Press down and with a sharp knife, cut the gluten into thin
strips. Oil a cookie sheet, and place the strips on the cookie sheet. Bake for 10 minutes, then flip them
over and bake for an additional 3-5 minutes.

Enjoy your yummy seitan strips! You can eat them with ketchup, barbecue sauce, or any other vegan
condiment if you like. I prefer to eat mine with ketchup.

Source of recipe: I tried some of the seitan recipes found on this website, but wasn't satisfied. So I
combined a few, and this is what I came up with.

Makes: 1 ball of seitan, possibly 2 servings, Preparation time: 20 minutes, Cooking time: 15 minutes
Hearty Quinoa Breakfast

Ingredients (use vegan versions):

1 cup red quinoa (Alter Eco sells a fair trade quinoa)

2 cups water
1 fresh orange (optional)
1/2 teaspoon pumpkin pie spice
1/3 cup dates
1/4 cup dried apricots
1/3 cup nuts (almonds, pecans, or walnuts)

Directions:

1. Rinse quinoa thoroughly. Place in pan with water and bring to a boil. Add juice of an orange (if you
have one) a bit of orange peel and pumpkin pie spice. Cover and simmer as you would with rice.

2. When the quinoa has almost absorbed all the water, add dates and dried apricots; cook until quinoa
and fruit are soft.

3. Remove from heat and stir in nuts.

If you have sweet dates you shouldn't need to add any sweetener but if your dates aren't farmers
market fresh you might want to.

I eat this almost every morning. Its filling and tasty.

Serves: 2, Preparation time: 20 minutes

Quinoa Delight

Ingredients (use vegan versions):

1 cup red quinoa

2 cups water
2 tablespoons olive oil
1 small onion, chopped (I prefer yellow onion)
2 cloves of garlic, chopped
1 teaspoon salt
1/8 teaspoon pepper
1/2 teaspoon dried basil
1/2 teaspoon dried parsley
1/3 cup vegetable stock
1 cup frozen corn
1 1/2 cups frozen green beans

Directions:

1) Add 1 cup quinoa to 2 cups boiling water. Reduce heat to medium low, cover, and simmer about 15
minutes. Set aside.

2) Heat olive oil in pan. Add onion and cook several minutes until just tender. Add garlic and cook for
another minute or so. Add the salt, pepper, basil, and parsley. Let simmer together for several minutes.

3) Add the vegetable stock, frozen corn, and frozen green beans. Stir together and let simmer about 5-7
minutes on medium heat (until green beans are thawed through).

4) Remove from heat and mix in quinoa.

This makes a wonderful side dish. Enjoy!

Note: While the quinoa is cooking, I prepare the rest of dish so I can mix in the quinoa as soon as it's
done. That way the entire dish is nice and hot when you serve.

Source of recipe: Just messin' around in the kitchen and came up with this quick, scrumptious side dish
that the whole family loves!

Makes: 8 to 10 servings, Preparation time: 10 minutes, Cooking time: 15 minutes

Risotto

Ingredients (use vegan versions):

1 tablespoon olive oil

1 leek, chopped
1 1/2 cups Arborio rice
1/2 cup vermouth
4 cups water
2 cubes vegan bullion
1 pound asparagus - chopped (or other vegetable)
1 cup peas (or other vegetable)
1/2 cup Vegan Rella (optional)
2 teaspoons balsamic vinegar

Directions:

In a large pot, heat oil and sauté leek. Stir in rice and vermouth. You may have to get someone to help,
because you will have to stir this pretty much constantly until it is done.

Heat the water in another container (I use a pyrex pitcher) and dissolve the bullion in it. Keep adding
the bullion water by about 1/2 cup at a time, and keep stirring. When it starts to get dry, add 1/2 cup
more. You will keep this up for about 30 minutes, until the water is all used.

When you are down to about 1/2 cup of liquid left to add, add your veggies to the rice (and keep
stirring!).

When all the liquid has been added, keep cooking and stirring for a few more minutes until it reaches a
creamy texture. At this point, you can add the Vegan Rella and the balsamic vinegar. (It will still work
without it though).

Eat while it is still warm!

Serves: 4

Preparation time: 60 min

Yummy Vegetable Risotto

Ingredients (use vegan versions):

2 cups arborio rice, no substitutes must be arborio

5 cups vegetable broth, homemade is best
1 jar sun-dried tomatoes in olive oil, drain and chop
3/4 pound asparagus
4 to 5 zucchinis
1 package dried porcini mushrooms
1 1/2 cups hot water (almost boiling)
1 1/2 cups white wine
1 to 2 leeks cut in half and washe'd well
1 bunch of fresh basil
vegan parmesan cheese (completely optional)
1 bunch of scallions chopped with just a bit of the green parts added

Directions:

Reconstitute the Porcini Mushrooms in the 1 1/2 of really hot water, with 1/2 cup of the vegan white
wine added, leave soaking for about an hour. Strain the porcinis through coffee filters or paper towels,
reserve 1 cup of Porcini water and add to the 5 cups of stock. Heat the oven to 450 degrees.
In a medium pan on the stove on medium low heat bring the 6 cups of stock/porcini liquid until very
warm.
Slice the zucchini into 1/2 inch rounds, oil a baking pan and then place the zucchini on the pan, when
oven is heated place the zucchini in for 8 minutes, take out of oven, turn and cook for 7 more minutes.
Cut the scallions and leeks and place together in a bowl, set aside, take the sundried tomatoes out of the
oil and dice, set aside.
Turn oven to broil and place asparagus on pan previously used for the zucchini and grill the asparagus
for 8 to 10 minutes, depending on their size. Its easier to have all the vegetables cooked and set aside
before making the rice.
Heat the vegan wine in the microwave until hot.
In a Dutch oven type pan, heat on medium heat, when heated add 2 tablespoons of Olive oil, then add
in the leeks/green onions and the rice, cook stirring for about 7 to 8 minutes, the rice should start having
bright white spots in the center, then CAREFULLY add in the hot vegan wine, it may splatter up if not
careful. Stir, once the vegan wine evaporates, ladle in the warmed stock, only one ladle at a time, do
not add more liquid until the last ladle was absorbed. The ladling process takes approximately 20 to 25
minutes. You must continually stir the rice as you do this, when you are down to just 2 cups of stock,
add the tomatoes and mushrooms into the rice. When you have completed the ladling process, add in
the zucchini and asparagus(which I cut into 3rds), and tear basil leaves into small pieces and add, if using
vegan parmesan cheese, toss in about 1/2 cup, then cook for a couple of more minutes.
Serve in warmed bowls. I served this with a nice sourdough bread from a bakery and tossed a bit more
Vegan parmesan on top of the rice before serving. This recipe is great without the vegan parmesan too!

Serves: 4 to 6
Preparation time: 1 hour
mushroom-risotto recipe

Date: Thu, 12 Jan 95 08:37:27 EST

From: "Sue Willis, NIU 815-753-0667, CERN 41-22-767-5420"
([email protected])

The following recipe is adapted from a flyer which appeared in my mailbox

here in Geneva, called "Live Better - the Magazine for the Pleasure of a
Healthy Life".

Le risotto aux champignons tessinois

for 4 people

Ingredients
7 oz brown rice
1 onion, chopped fine
1 clove garlic, chopped fine
1 tsp rosemary
1/3 oz dried mushrooms, soaked (bolets) - get something exotic &
flavorful
7/8 cup vegetable broth
7/8 cup Merlot or other red wine
2 oz grated ff Parmesan (or Sapsago, if you can find it)
salt, pepper

Preparation
1. Cook the rice for 15 minutes in 1 3/4 cups of water.
2. Squeeze out the mushrooms and chop them. Saute the onion and garlic
in your favorite liquid, add the rosemary and mushrooms, and boil rapidly.
Add
the rice and bring to a boil.
3. Add the broth and wine, and cook for 10 minutes over a low flame.
(Note - at this point I had much too much liquid, so I let it cook with the
top off until enough had boiled away.)
4. Season to taste with salt and pepper, add the parmesan, and serve
promptly.

(the original advises eating promptly so it doesn't get too dry; I didn't
find
this to be a problem, and even reheated it for a couple of days).
kwlacto lacto
mushroom-risotto recipe

Date: Thu, 12 Jan 95 08:37:27 EST

From: "Sue Willis, NIU 815-753-0667, CERN 41-22-767-5420"
([email protected])

The following recipe is adapted from a flyer which appeared in my mailbox

here in Geneva, called "Live Better - the Magazine for the Pleasure of a
Healthy Life".

Le risotto aux champignons tessinois

for 4 people

Ingredients
7 oz brown rice
1 onion, chopped fine
1 clove garlic, chopped fine
1 tsp rosemary
1/3 oz dried mushrooms, soaked (bolets) - get something exotic &
flavorful
7/8 cup vegetable broth
7/8 cup Merlot or other red wine
2 oz grated ff Parmesan (or Sapsago, if you can find it)
salt, pepper

Preparation
1. Cook the rice for 15 minutes in 1 3/4 cups of water.
2. Squeeze out the mushrooms and chop them. Saute the onion and garlic
in your favorite liquid, add the rosemary and mushrooms, and boil rapidly.
Add
the rice and bring to a boil.
3. Add the broth and wine, and cook for 10 minutes over a low flame.
(Note - at this point I had much too much liquid, so I let it cook with the
top off until enough had boiled away.)
4. Season to taste with salt and pepper, add the parmesan, and serve
promptly.

(the original advises eating promptly so it doesn't get too dry; I didn't
find
this to be a problem, and even reheated it for a couple of days).
kwlacto lacto
veggie-risotto recipe

Date: Thu, 6 May 1999 01:08:39 EDT

From: [email protected]

We made this for dinner tonight - it was sooooo good . . . It is a bit labor
intensive, but the creaminess you get is well worth the extra effort-really!

Veggie Risotto
prep. time: 45 minutes

2 cups vegetarian chicken-like or veggie stock

4 cups water
1-2 cloves garlic, minced
1 medium onion, diced smallish
1 small bulb fennel, diced smallish
1 1/2 cups arborio rice
3/4 cup dry white wine (optional)
8 oz mushrooms, coarsely chopped
2 tbs chopped fresh oregano
2 tbs chopped fresh sage
salt and pepper to taste

Combine stock and water in a pot and bring to a boil, then turn down to
barely simmering. While it is warming up, chop your veggies. Saute onion,
fennel and garlic using either wine or stock to keep them from sticking,
until softened in a large nonstick skillet over medium low heat. Add rice and
wine. Stir a bit to coat the rice. Once the mixture dries out add 1/2 cup
broth and stir. When the it starts to dry out again add another 1/2 cup of
broth and stir. Keep this pattern up - you don't have to stir constantly, but
you do need to do it about every 1-2 minutes. Keep adding broth as needed to
keep it from sticking. After about 10-15 minutes add the mushrooms and herbs.
Keep stirring and adding stock another 5-10 minutes checking the rice to see
if it is done. If you run out of stock before the rice is done, just add hot
water as needed. Mine usually takes 25-30 minutes.
Season w/ salt an pepper as desired. If you do the dairy thing, top with ff
parmesan cheese.
vegan spinach and mushroom risotto

Ingredients

2 cups crimini or portobello mushrooms, sliced

2 cups vegetable broth (make with vegetable bouillon cubes)
2 tablespoons olive oil
1 medium onion, chopped
2 cloves garlic, minced
1 pound spinach leaves, washed and chopped
1 cup uncooked white rice (short grain or arborio rice are recommended)
1/4 cup dry white wine
1 tablespoon lemon juice
1/4 cup nutritional yeast (see section 2)
Black pepper to taste

Directions

1. Heat the vegetable broth to boiling over high heat in a large saucepan.
2. Reduce heat to low and simmer.
3. In another large saucepan, heat oil over medium heat.
4. Cook mushrooms and onions in the oil, stirring often, for about four minutes.
5. Add spinach and garlic and cook, stirring often, for about three minutes.
6. Add rice, wine, and simmering broth.
7. Increase heat to high and bring to a boil, stirring often.
8. When the mixture comes to a boil, reduce heat to low, cover and cook for 25 minutes.
9. Turn off heat and allow to stand, covered, for ten minutes.
10. Add lemon juice and nutritional yeast and stir well, until the mixture becomes creamy.
11. Serve with fresh parsley garnish.
12. Serves four.

Read more: SoYouWanna get the recipe for vegan spinach and mushroom risotto?
http://www.soyouwanna.com/soyouwanna-recipe-vegan-spinach-mushroom-risotto-
1351.html#ixzz186NqdaqZ
Vegan Risotto

A Vegan or Vegetarian Alternative to Classic Italian Rice Dish

It can be very difficult for the vegan or vegetarian to make healthy and balanced meals;
especially in households of differing tastes and outlooks. Sometimes there is no real way to
please everyone; no matter how great the compromise may be. Thankfully, there are times when
no compromises are made, and yet the outcome still manages to please.

Ingredients

1 cup Italian Arborio rice

1 1/2 cups water
1 teaspoon or tablespoon vegetable stock mixture
3/4 cup finely grated zucchini
4 button mushrooms, diced
1 clove garlic minced
3 tablespoons olive oil
Juice of 3/4 lemon
1/2 teaspoon salt

Directions

Rinse the rice thoroughly with water. Mince the garlic and set aside. Add the olive oil to a
medium-sized saucepan, along with the garlic, and rice, and heat gently. Add the zucchini and
mushrooms, and stir with a wooden spoon for about one minute.

Add the stock powder, and stir. Next, add the water a little at a time, stirring all the while. The
lemon and salt can be added at this point, as well. Classic risotto requires the constant stirring of
rice, with the application of stock in small amounts. The rice should be soft, and slightly crunchy
when done. This recipe is enough for 4-5 people as a side dish.

Notes

Risotto is made with Arborio rice. It is a shorter grain of rice that is slightly rounder in shape.
The rice leaves a thick residue, which lends itself to be cooked in this way. The result is a
creamy rice that still has a lot of texture.For those who wish to have a softer texture to their
risotto: the rice can be stirred four or five times until the water is absorbed, and then left to gently
simmer, without stirring, for approximately 10 minutes. More water can be added if necessary,
and the pot should be removed from heat, and left to stand; just before the liquid is completely
absorbed. This will help to prevent the rice from being burned.Rice is rich in carbohydrates, but
has a low protein count. It is difficult to pair it with something vegan, that is high in protein,
without ending up with a high amount of carbohydrates. Some shelled fresh peas, lightly
steamed, will add almost 9 grams of protein, and have a negligible amount of carbohydrates. Add
some broccoli that has been sauteed in olive oil, 2 teaspoons of lemon juice, and some hot pepper
flakes to round out the meal. This dish can also accompany most meats, and fish.Although risotto
generally requires the addition of cheese during the cooking process, some parmesan cheese can
always be added after it has been cooked. Also, this recipe does not add a lot of salt, as the lemon
juice helps to boast the flavor of the dish.
Rice Noodle Bowl with Broccoli and Bell Peppers

Rice noodles give a simple stir-fry a homey feel. Because the bunches of long threads can be hard to
measure for one person, we’ve called for breaking them into pieces. Some other vegetables to throw
into the stir-fry along with or in place of the broccoli: yellow squash, snow peas, sliced mushrooms, and
grated carrots.

ingredient list

Serves 1

1 1/2 oz. dried rice noodles (3/4 cup), broken into 1-inch pieces
2 tsp. low-sodium soy sauce
1 tsp. rice vinegar
1 tsp. sugar
1 tsp. chile sauce, or to taste
2 tsp. canola oil
1/4 cup finely chopped onion
1 clove garlic, minced (1 tsp.)
1/2 cup thinly sliced red bell pepper
1/2 cup broccoli florets
1 Tbs. chopped roasted peanuts, optional

Directions
1. Bring 2 cups water to a boil in medium saucepan. Add broken noodles. Remove from heat, and let
stand 5 to 7 minutes, or until noodles are rehydrated. Drain, and discard water.
2. Meanwhile, whisk together soy sauce, rice vinegar, sugar, chile sauce, and 1/4 cup water in small
bowl. Set aside.
3. Heat oil in skillet over medium-high heat. Add onion and garlic, and stir-fry 1 minute. Add bell pepper
and broccoli, and cook 1 minute more. Add soy sauce mixture, bring to a boil, and cook 1 minute more,
or until bell pepper and broccoli are tender. Stir in noodles. Serve sprinkled with roasted peanuts, if
using.
Baked Ziti with Zucchini, Chickpeas, and Olives

Everyone can enjoy this reliable bake-and-take casserole. It comes together

quickly and can be made ahead and reheated. Use panko breadcrumbs, tossed
with Italian seasoning, in place of the Italian-seasoned breadcrumbs, if
desired.

ingredient list

Serves 6

8 oz. ziti, rigatoni, or penne pasta

1/2 lb. zucchini, coarsely chopped (2 cups)
1 1/2 cups cooked chickpeas, or
1 15-oz. can chickpeas, rinsed and drained
1 14.5-oz. can diced tomatoes with basil, garlic, and oregano, juices included
1 cup tomato purée
1/4 cup chopped kalamata olives, divided
1 Tbs. olive oil
1 Tbs. tomato paste
2 cloves garlic, minced (2 tsp.)
2 Tbs. Italian-seasoned breadcrumbs

Directions
1. Preheat oven to 350°F. Coat 11- x 7-inch baking dish with cooking spray. Set aside.
2. Cook ziti according to package directions for al dente in large pot of boiling salted water. Drain, rinse
under cold water, and drain again. Return ziti to pot, and set aside.
3. Meanwhile, combine zucchini, chickpeas, tomatoes and juices, tomato purée, 2 Tbs. olives, oil,
tomato paste, and garlic in large saucepan. Bring to a boil. Reduce heat to medium-low, and simmer 5
minutes, or until sauce begins to thicken, stirring occasionally. Stir zucchini mixture into ziti, and season
with salt and pepper, if desired.
4. Transfer ziti mixture to prepared baking dish. Sprinkle with breadcrumbs and remaining 2 Tbs. olives.
Bake 20 to 25 minutes, or until pasta is heated through and breadcrumbs are golden brown.

Member Rating:
Hawaiian-style Sweet-and-Sour Roasted Pineapple and Bell Peppers

This tropical medley is a fresh alternative to a vegetable side dish. To stretch it into a main dish for four,
serve it over steamed rice.

Directions
1. Preheat oven to 400°F. Arrange pineapple cubes, red bell pepper cubes, and red onion wedges on
ungreased rimmed baking sheet. Drizzle with toasted sesame oil and vegetable oil, sprinkle with brown
sugar, and season with salt and pepper, if desired. Toss to coat.
2. Roast pineapple mixture on center oven rack 30 minutes, or until lightly browned, turning once.
Remove from oven and sprinkle with sweetened coconut flakes, if using, then drizzle with lime juice.
Remove to serving bowl and toss well to combine. Serve hot or at room temperature.

Member Rating:

ingredient list

Serves 6

3 cups cubed fresh pineapple

1 medium red bell pepper, cubed (1 1/2 cups)
1 medium red onion, cut into thin wedges (1 1/2 cups)
1 Tbs. toasted sesame oil
1 Tbs. vegetable oil
1 Tbs. dark or light brown sugar
1 Tbs. sweetened coconut flakes, optional
1 Tbs. lime juice
Hoisin-glazed Tempeh with Green Beans and Cashews

Prepared hoisin sauce, a Chinese dipping sauce made from fermented

soybeans, garlic, chiles, and spices, makes quick work of this flavorful stir-fry.
Once opened, hoisin sauce should be stored in the fridge, where it will keep
for months. Serve this dish with brown rice or soba noodles.

ingredient list

Serves 4

4 tsp. hoisin sauce

2 1/2 tsp. rice vinegar, divided
1 Tbs. low-sodium soy sauce or tamari
1 tsp. cornstarch
1 Tbs. vegetable oil
1 1/2 Tbs. minced fresh ginger
4 cloves garlic, minced (4 tsp.)
1 8-oz. pkg. tempeh, cut into 1/2-inch cubes
1 12-oz. pkg. frozen whole baby green beans
1/3 cup roasted, unsalted cashews

Directions
1. Whisk together hoisin sauce, 2 tsp. rice vinegar, soy sauce, cornstarch, and 1/2 cup water in small
bowl. Set aside.
2. Heat skillet or wok over medium heat. Add oil, then ginger and garlic. Stir-fry 1 to 2 minutes, or until
garlic turns pale gold.
3. Add tempeh and hoisin sauce mixture to pan. Stir to coat tempeh. Cover, reduce heat to medium-low,
and simmer 2 minutes, or until sauce begins to thicken.
4. Stir in green beans. Cover, and simmer 4 to 5 minutes, or until beans are hot, stirring occasionally. Stir
in remaining 1/2 tsp. rice vinegar. Serve topped with cashews.
Cheddar Cheeze

Pine nuts are so small and tender, they don’t need to be soaked before using to make this cheese. Agar
flakes lend firmness and sliceability and eliminate the need for a straining step. Try adding other
ingredients, such as chopped jalapeño chiles, cumin or caraway seeds, or a dash of smoked paprika.

Directions
1. Line 2- to 3-cup rectangular (or whatever shape you prefer) container with 2 layers cheesecloth,
allowing cheesecloth to hang over sides.
2. Whisk together soymilk and agar flakes in saucepan. Bring to a simmer over medium heat, and cook 8
minutes, or until agar dissolves completely and mixture is thick, stirring frequently.
3. Blend nuts, oil, lemon juice, wine, garlic, granulated onion, salt, and pepper in blender or food
processor
5 minutes, or until smooth, scraping down sides frequently. Add soymilk mixture, and blend 2 minutes
more, or until smooth. Transfer mixture to cheesecloth-lined container; smooth top. Fold overhanging
cheesecloth over cheese. Refrigerate 1 hour, or until firm. Unwrap, slice, and serve.

Member Rating: -

ingredient list

Makes 1-lb. block

1 1/4 cups unsweetened plain soymilk

1/4 cup agar flakes
1/2 cup raw pine nuts
1/3 cup canola oil
1/4 cup fresh lemon juice
3 Tbs. dry white wine
3 cloves garlic, peeled
2 tsp. granulated onion
1 3/4 tsp. salt
3/4 tsp. ground black pepper
Cinnamon Sticks

Los Angeles–based food writer and cinnamon lover Rochelle Palermo came up with these speedy sweets
that resemble real cinnamon sticks. “Packed in jars, these cookies make a great hostess gift and they’re
perfect for holiday cookie swaps,” she adds.

ingredient list

Makes 40

²⁄³ cup plus 4 tsp. sugar, divided

²⁄³ cup sliced almonds
5¼ tsp. ground cinnamon, divided
20 14- x 9-inch sheets phyllo dough, thawed (½ 16-oz. pkg.)
1½ sticks (10 Tbs.) vegan margarine, melted

Directions
1. Preheat oven to 375°F. Line heavy baking sheet with parchment paper. Blend 2/3 cup sugar, almonds,
and 5 tsp. cinnamon in food processor until nuts are finely ground. 2. Lay 1 phyllo sheet on work surface.
Brush with melted margarine, and sprinkle with 2 tsp. nut mixture. Repeat layering with 3 more phyllo
sheets, brushing with margarine and sprinkling 2 tsp. nut mixture between each layer. Cut stacked
phyllo into 8 equal rectangles. Roll each rectangle into long cylinder. Place seam sides down on baking
sheet, then brush with margarine. Repeat with remaining phyllo sheets, margarine, and cinnamon
mixture until you have 40 cookies. 3. Combine remaining 4 tsp. sugar and 1/4 tsp. cinnamon in small
bowl. Sprinkle over cookies. Bake 16 minutes, or until golden brown. Transfer to wire rack, and cool
completely.

Member Rating:
Mac and Cheese

Vegetarian Times Issue: June 1, 2008 p.71

Print-Friendly Version
Email to a Friend

The “cheese” sauce is thickened with rice flour, making it both vegan and gluten free. This recipe was a
winner in our 2008 Restaurant Poll, and is a popular entrée at the kid-friendly Vita Café in Portland,
Oregon.

Directions

1. Whisk together soymilk, rice flour, yeast, soy sauce, granulated garlic, and granulated onion in
saucepan. Simmer 4 minutes, or until thickened, whisking constantly. Whisk in margarine and
mustard, and simmer 10 minutes more.
2. Cook pasta according to package directions. Drain, and toss with sauce.

Member Rating:

ingredient list

Serves 4

2 1/2 cups plain soymilk

2 1/2 Tbs. white rice flour
1 1/2 Tbs. large flake nutritional yeast
1 1/2 tsp. low-sodium soy sauce
1 Tbs. granulated garlic
1 Tbs. granulated onion
2 Tbs. nonhydrogenated vegan margarine, melted
1 tsp. yellow mustard
1 8-oz. pkg. rotelli (corkscrew) pasta