Delicious and Nutritious Cookbook

Ingredients:

• • 1 cup plant milk (oat, almond, or soy)
• • 1/2 teaspoon turmeric
• • A small pinch of black pepper (helps your body use the turmeric)
• • 1/4 teaspoon cinnamon
• • A small slice of fresh ginger, or a pinch of ground ginger
• • 1 teaspoon maple syrup or honey, if you like it sweet

Instructions:

1. 1. Pour the plant milk into a small pot.
2. 2. Stir in the turmeric, pepper, cinnamon, and ginger.
3. 3. Warm it gently over low heat for about 5 minutes — do not let it boil.
4. 4. Take it off the heat, stir in the sweetener, and pour into a mug.

Ingredients:

• • 1 chamomile tea bag (or 1 teaspoon dried chamomile)
• • A few fresh or dried peppermint leaves
• • 1 cup hot (not boiling) water
• • A little honey, if you like it sweet

Instructions:

1. 1. Put the chamomile and peppermint in a mug.
2. 2. Pour the hot water over them.
3. 3. Let it sit, covered, for about 5 minutes.
4. 4. Strain out the leaves, stir in honey if you wish, and sip slowly.

Ingredients:

• • A thumb-sized piece of fresh ginger, peeled and sliced
• • 2 cups water
• • Juice of half a lemon
• • 1–2 teaspoons honey, to taste

Instructions:

1. 1. Add the ginger slices and water to a small pot.
2. 2. Bring to a gentle boil, then turn down and simmer for 8 minutes.
3. 3. Strain into a mug and stir in the lemon juice and honey.
4. 4. Sip slowly while it's warm.

Ingredients:

• • 1 pitcher of cold water (about 4 cups)
• • 1/2 cucumber, thinly sliced
• • A small handful of fresh mint leaves
• • A few slices of lemon, if you like
• • Ice, to serve

Instructions:

1. 1. Add the cucumber slices and mint leaves to the pitcher of water.
2. 2. Add a few lemon slices if you'd like a little zing.
3. 3. Chill in the fridge for at least an hour so the flavors blend.
4. 4. Pour over ice and enjoy a cool, refreshing glass.

Ingredients:

• • 1 cup warm (not boiling) water
• • 1/2 fresh lemon
• • A little honey or maple syrup, if you like it sweet (optional)

Instructions:

1. 1. Warm the water until it is comfortable to sip, not too hot.
2. 2. Squeeze the juice of half a lemon into the cup.
3. 3. Stir in a little honey or maple syrup if you want a touch of sweetness.
4. 4. Sip it slowly, especially first thing in the morning.

Ingredients:

• • 1 orange, peeled and broken into segments
• • 1 ripe banana
• • 1/2 cup water or plant milk
• • A small handful of ice
• • A squeeze of lemon, if you like it tangier (optional)

Instructions:

1. 1. Add the orange, banana, and water or plant milk to a blender.
2. 2. Add the ice and blend until smooth and frosty.
3. 3. Taste, add a squeeze of lemon if you like, and pour into a glass.
4. 4. Sip slowly and enjoy it fresh.

Ingredients:

• • 1 teaspoon fennel seeds, lightly crushed
• • A few thin slices of fresh ginger, or a pinch of ground ginger
• • 1 cup hot (not boiling) water
• • A little honey, if you like it sweet

Instructions:

1. 1. Put the fennel seeds and ginger in a mug.
2. 2. Pour the hot water over them.
3. 3. Let it sit, covered, for about 7 minutes.
4. 4. Strain out the seeds and ginger, stir in honey if you wish, and sip slowly after a meal.

Ingredients:

• • 1 cup Greens (Spinach or Kale or 1/2 of each)
• • 1 1/2 cups Frozen fruit of your choice
• • 1 cup Liquid (Orange Juice, Coconut Water, Non-Dairy Milk)
• • 1 Banana
• • 1/4 cup diced fresh Pineapple (optional)

Instructions:

1. 1. BLEND all ingredients until smooth

Ingredients:

• • 1 Handful (about 1/4-1/2 cup) Raw Almonds
• • 4 cups Water
• • 1/8 tsp. Salt
• • 3 Dates

Instructions:

1. 1. SOAK almonds overnight in water
2. 2. DRAIN water from almonds and place everything in a high-power blender with 4 cups Water, Salt, and Dates
3. 3. BLEND until smooth
4. 4. POUR into a Milk Nut Bag and squeeze all milk into a bowl
5. 5. Transfer to a pitcher or jar
6. 6. REFRIGERATE until chilled

Ingredients:

• • Soy milk (74 calories, 8g protein, 4/0.5g fat, 9g carbs, 45% calcium)
• • Oat milk (130 calories, 5g protein, 2.5/0g fat, 24g carbs, 35% calcium)
• • Almond milk (30 calories, 1.4g protein, 2.5/0g fat, 1g carbs, 45% calcium)
• • Coconut milk (40 calories, 0g protein, 4/3g fat, 1g carbs, 35% calcium)
• • Cashew milk (25 calories, 0.5g protein, 2/0g fat, 1g carbs, 30% calcium)
• • Rice milk (52 calories, 0.5g protein, 2.5/0g fat, 23g carbs, 30% calcium)
• • Pea milk (70 calories, 8g protein, 4.5/0.5g fat, 0g carbs, 45% calcium)
• • Cow milk - low fat (110 calories, 8g protein, 2.5/1.5g fat, 13g carbs, 30% calcium)

Instructions:

1. 1. This is a reference guide for comparing nutritional content of different milk alternatives
2. 2. Choose the milk that best fits your dietary needs and preferences
3. 3. Soy, Pea, and Cow milk offer highest protein content
4. 4. Almond milk offers lowest calories
5. 5. Oat and Soy milk offer highest calcium content (45% DV)

Ingredients:

• • 1/2 cup rolled oats
• • 1 cup water or plant milk
• • 1 ripe banana, sliced
• • 1/4 teaspoon cinnamon
• • A small handful of berries or chopped nuts (optional)

Instructions:

1. 1. Add the oats and water (or plant milk) to a small pot.
2. 2. Cook over medium heat for about 5 minutes, stirring now and then, until soft.
3. 3. Stir in half the banana and the cinnamon.
4. 4. Pour into a bowl and top with the rest of the banana and any berries or nuts.

Ingredients:

• • 1/2 cup rolled oats
• • 2/3 cup plant milk
• • 1 tablespoon chia seeds (optional)
• • 1 handful of berries
• • A few walnuts, chopped

Instructions:

1. 1. Stir the oats, plant milk, and chia seeds together in a jar or bowl.
2. 2. Cover and put it in the fridge overnight.
3. 3. In the morning, stir and top with berries and walnuts.
4. 4. Add a splash more milk if you'd like it thinner.

Ingredients:

• • 1/2 cup rolled oats
• • 1 cup water or plant milk
• • 1 ripe pear, chopped (leave the skin on for more fiber)
• • 1/4 teaspoon cinnamon
• • A small handful of chopped walnuts (optional)
• • A drizzle of maple syrup, if you like it sweeter

Instructions:

1. 1. Add the oats and water (or plant milk) to a small pot.
2. 2. Cook over medium heat for about 5 minutes, stirring now and then, until soft.
3. 3. Stir in half the chopped pear and the cinnamon, and cook one more minute.
4. 4. Pour into a bowl and top with the rest of the pear, the walnuts, and a little maple syrup.

Ingredients:

• • 1/2-1 diced Onion
• • 2-3 crushed Cloves of Garlic (or 2 tsp. Garlic Powder)
• • 1-2 Tbsp. Olive Oil
• • 2 (16 oz) pkg. firm Tofu
• • 1/4 cup Nutritional Yeast
• • 1 tsp. Turmeric Powder
• • 1 Tbsp. Onion Powder
• • 1/2-1 tsp. Salt

Instructions:

1. 1. SAUTÉ onion and garlic together in oil until tender in a medium skillet on medium heat
2. 2. DRAIN tofu of excess water and crumble into the skillet (if using frozen tofu, thaw and drain)
3. 3. ADD Nutritional Yeast, Turmeric Powder, Onion Powder, and Salt to skillet and mix well
4. 4. STIR occasionally and cook until desired consistency for about 15-20 minutes (shorter time if previously frozen)

Ingredients:

• • 2 Tbsp. Water
• • 1 1/2 Tbsp. Liquid Aminos (or 1/2 tsp. Salt and 1 Tbsp. Olive Oil)
• • 2-3 Tbsp. Nutritional Yeast
• • 1 tsp. Onion Powder
• • 1/2 tsp. Garlic Powder
• • 1 Tbsp. Chicken-Style Seasoning (optional)
• • 16oz. Extra firm Tofu
• • 1/2 cup Vegenaise or plant-based Mayonnaise
• • 2 tsp. Dill Relish or finely chopped Dill pickle
• • 8 Whole Wheat English Muffins, slightly toasted
• • Sweet Onion slices
• • Tomato slices

Instructions:

1. 1. MIX Water, Liquid Aminos, Nutritional Yeast, Onion Powder, Garlic Powder, and Chicken-Style Seasoning in a bowl to make a marinade
2. 2. DRAIN and slice Tofu into 1/4-inch slices
3. 3. HEAT non-stick frying pan
4. 4. DIP each slice of tofu in the marinade bowl, allowing both sides to absorb the liquid and be coated with the marinade
5. 5. BROWN marinated slices in oiled skillet over medium heat for about 6-8 minutes
6. 6. MIX mayonnaise with relish, then spread 1/2 Tbsp. on each muffin half
7. 7. FILL each muffin with tofu, tomato, and onion rings

Ingredients:

• • 1 cup Rolled Oats
• • 1 cup Non-Dairy Milk (Soy, Almond etc.)
• • 1 Banana sliced or mashed
• • 1 Tbsp. Chia Seeds

Instructions:

1. 1. MIX all ingredients together in a container
2. 2. PLACE in refrigerator overnight
3. 3. EAT Cold or Warm

Ingredients:

• • 8 Apples, peeled and sliced (or 3-4 cups frozen, thawed Blueberries or Mixed Berries)
• • 4 Tbsp. Maple Syrup (or Agave Nectar for berry version)
• • 1/2 cup thawed, frozen apple juice concentrate (for apple) or omit for berry
• • Pinch of Salt
• • 1 cup Flour
• • 4 cups Quick Oats
• • 1/2 tsp. Salt
• • 2/3 cup Olive Oil
• • 2/3 cup Maple Syrup (for Apple Crisp) or Agave Nectar (for Berry Crisp)
• • 1 cup chopped Pecans

Instructions:

1. 1. COMBINE apples (or berries) with sweetener and salt, place in a 9x11 baking dish
2. 2. COMBINE Flour, Quick Oats, Salt, Olive Oil, Maple Syrup or Agave Nectar, and Pecans and mix well
3. 3. CRUMBLE prepared topping on fruit mixture
4. 4. BAKE at 325 degrees for 40 minutes

Ingredients:

• • 1 Part cardamom
• • 3 parts coriander

Instructions:

1. 1. MIX well
2. 2. BOTTLE and label

Ingredients:

• • 2 Bananas
• • 2 cups Non-dairy Milk or more
• • 3 cup Rolled Oats
• • 3 cups Baby Spinach
• • 1/2-1 tsp. Cinnamon (optional or substitute)
• • 1 tsp. Vanilla (optional)

Instructions:

1. 1. BLEND all ingredients together until smooth
2. 2. Add extra milk if batter is too thick
3. 3. Pour blended mixture into a large bowl
4. 4. HEAT non-stick skillet to Low heat
5. 5. POUR 1/3 cup scoops of batter onto skillet
6. 6. When hot bubbles start to form, flip over, browning both sides

Ingredients:

• • 2 1/2 cup All Purpose Flour (may use half Whole Wheat Flour and half All-Purpose Flour)
• • 4 tsp. Baking Powder
• • 1/2 tsp. Salt
• • 1/4-1/3 cup Coconut Sugar
• • 2 1/2 cup Non-Dairy Milk (Soy, Almond etc.)
• • 1/4 cup Coconut Oil, melted
• • 1 Tbsp. Vanilla

Instructions:

1. 1. PREHEAT waffle iron
2. 2. MIX together All Purpose Flour, Baking Powder, Salt, and Coconut Sugar in a medium bowl
3. 3. ADD Non-Dairy Milk, Coconut Oil, and Vanilla to dry mixture and whisk until smooth (Batter will be quite thin)
4. 4. POUR batter into heated waffle iron
5. 5. COOK for 5-7 minutes until golden and crispy

Ingredients:

• • 2 cup Rolled Oats
• • 4 tsp. Baking Powder
• • 1/4 tsp. Salt
• • 4 Tbsp. Ground Flax Seed
• • 1/4-1/3 cup Coconut Sugar
• • 2 cup or more Non-Dairy Milk (Soy, Almond etc.)
• • 1/4 cup Coconut Oil, melted
• • 1 Tbsp. Vanilla

Instructions:

1. 1. PREHEAT waffle iron
2. 2. MIX together Rolled Oats, Baking Powder, Salt, Ground Flax Seed, and Coconut Sugar in a medium bowl
3. 3. ADD Non-Dairy Milk, Coconut Oil, and Vanilla to dry mixture and whisk until smooth (Batter should be thin)
4. 4. POUR batter into heated waffle iron
5. 5. COOK for 5-7 minutes until golden and crispy

Ingredients:

• • 1 tablespoon olive oil
• • 1 onion, chopped
• • 3 cloves garlic, minced
• • 2 carrots, chopped
• • 2 celery stalks, chopped
• • 4 cups vegetable broth
• • 1 can white beans, drained and rinsed
• • 2 big handfuls of leafy greens (spinach or kale)
• • Salt and pepper to taste

Instructions:

1. 1. Warm the oil in a big pot and cook the onion until soft, about 5 minutes.
2. 2. Add the garlic, carrots, and celery and cook 5 more minutes.
3. 3. Pour in the broth and beans. Simmer for 15 minutes.
4. 4. Stir in the leafy greens and cook 2 more minutes, until they wilt.
5. 5. Season with a little salt and pepper, and serve warm.

Ingredients:

• • 1 tablespoon olive oil
• • 1 onion, chopped
• • 2 carrots, chopped
• • 2 cloves garlic, minced
• • 1 cup dried lentils, rinsed
• • 5 cups vegetable broth
• • 1 can diced tomatoes
• • Salt and pepper to taste

Instructions:

1. 1. Warm the oil in a big pot and cook the onion and carrots until soft.
2. 2. Add the garlic and cook for 1 minute.
3. 3. Stir in the lentils, broth, and tomatoes.
4. 4. Bring to a boil, then simmer for about 30 minutes, until the lentils are tender.
5. 5. Season with a little salt and pepper, and serve warm.

Ingredients:

• • 1 cup berries (fresh or frozen)
• • 1 ripe banana
• • 1 tablespoon ground flaxseed
• • 1 handful of spinach (you won't taste it)
• • 1 cup plant milk or water

Instructions:

1. 1. Add everything to a blender.
2. 2. Blend until smooth and creamy.
3. 3. Add a splash more liquid if it's too thick, and enjoy right away.

Ingredients:

• • 1 big handful of spinach or other mild greens
• • 1 ripe banana
• • 1 apple, cored and chopped
• • 1 cup water or plant milk
• • A few ice cubes (optional)

Instructions:

1. 1. Put the greens and liquid in a blender and blend until smooth.
2. 2. Add the banana, apple, and ice.
3. 3. Blend again until creamy, then pour and enjoy.

Ingredients:

• • 2 sweet potatoes
• • A drizzle of olive oil (optional)
• • A pinch of cinnamon or salt, as you like

Instructions:

1. 1. Heat the oven to 400°F (200°C).
2. 2. Scrub the sweet potatoes and poke them a few times with a fork.
3. 3. Place on a baking sheet and bake for 40–45 minutes, until soft inside.
4. 4. Split them open, add a little oil and your seasoning, and enjoy warm.

Ingredients:

• • 1 cup soft pitted dates
• • 1/2 cup walnuts
• • 1/2 cup rolled oats
• • 1/4 teaspoon cinnamon
• • A small pinch of salt

Instructions:

1. 1. Put the dates, walnuts, oats, cinnamon, and salt in a food processor.
2. 2. Pulse until the mixture sticks together when you press it.
3. 3. Scoop out small spoonfuls and roll them into little balls with your hands.
4. 4. Chill them for about 20 minutes so they firm up, then enjoy.

Ingredients:

• • 1 cup cooked brown rice or quinoa
• • 1 cup broccoli florets
• • 1 sweet potato, cut into small cubes
• • 1 bell pepper, sliced
• • 1 tablespoon olive oil
• • A pinch of salt and your favorite herbs
• • A squeeze of lemon, to finish

Instructions:

1. 1. Heat the oven to 400°F (200°C).
2. 2. Toss the broccoli, sweet potato, and bell pepper with olive oil, salt, and herbs.
3. 3. Spread on a baking tray and roast for about 25 minutes, until tender and lightly golden.
4. 4. Spoon the warm grains into bowls and pile the roasted veggies on top.
5. 5. Finish with a squeeze of lemon and enjoy.

Ingredients:

• • 6 medium carrots, peeled and chopped
• • 1 small onion, chopped
• • 1 tablespoon fresh grated ginger
• • 1 clove garlic, minced
• • 3 cups vegetable broth
• • A splash of plant milk or coconut milk (optional, for creaminess)
• • A pinch of salt and pepper

Instructions:

1. 1. In a pot, gently cook the onion and garlic in a little water or oil until soft.
2. 2. Add the carrots, ginger, and broth, and bring to a gentle boil.
3. 3. Lower the heat and simmer for about 20 minutes, until the carrots are very soft.
4. 4. Let it cool a little, then carefully blend the soup until smooth.
5. 5. Stir in the plant milk if you like, season to taste, and serve warm.

Ingredients:

• • 1 cup cooked brown rice (per person)
• • 1 tablespoon olive oil
• • 2 cloves garlic, minced
• • 1 cup broccoli florets
• • 1 sweet bell pepper, sliced
• • 1 carrot, thinly sliced
• • 1 handful of snap peas or green beans
• • 1 tablespoon low-sodium soy sauce or tamari
• • A squeeze of lemon, to finish

Instructions:

1. 1. Warm the oil in a large pan over medium-high heat.
2. 2. Add the garlic and stir for about 30 seconds, until fragrant.
3. 3. Add the carrot and broccoli first and cook for 3 minutes.
4. 4. Add the pepper and snap peas and cook 3 more minutes, until just tender but still bright.
5. 5. Stir in the soy sauce, take it off the heat, and finish with a squeeze of lemon. Serve over brown rice.

Ingredients:

• • 3 cups Frozen Sliced Strawberries or other berry of choice
• • 2 Tbsp. Lemon Juice (about ½ a lemon)
• • 1 tsp. Vanilla
• • 1/4 cup Honey
• • 1/8 cup Water
• • 2-3 Tbsp. Chia Seeds

Instructions:

1. 1. HEAT all ingredients, except chia seeds, on medium-low heat until bubbly
2. 2. ADD chia seeds and let simmer until sauce thickens
3. 3. MASH until desired consistency
4. 4. SERVE over pancakes, waffles, or oatmeal

Ingredients:

• • 1 1/4 cup melted Coconut oil
• • 3/4 cup Olive oil
• • 2 Tbsp. Liquid Soy Lecithin (granules will not work)
• • 1 Tbsp. Salt
• • 1 cup Water

Instructions:

1. 1. BLEND Coconut oil, Olive oil, and Liquid Soy Lecithin on low
2. 2. MIX Salt and Water in measuring cup
3. 3. ADD slowly to blender while it is running on low
4. 4. Turn to medium and blend until thick
5. 5. POUR into containers (fit in 2 small containers)
6. 6. REFRIGERATE to harden

Ingredients:

• • 1 cup Pine Nuts
• • 1/2 cup Extra-Virgin Olive Oil
• • 1/3 cup Water (depending on desired consistency)
• • 1/4 cup fresh Lemon Juice
• • 1 1/2 cup Fresh Basil
• • 1-2 Garlic Cloves, peeled
• • 1 tsp. Salt

Instructions:

1. 1. BLEND all ingredients in a blender until smooth

Ingredients:

• • 1/2 cup cubed, cooked Carrot (about 1 large carrot)
• • 2 cups Water
• • 1/4 cup raw Cashews (for non-high-power blender: soak overnight or boil for 5 minutes)
• • 3 Tbsp. Nutritional Yeast Flakes
• • 2 Tbsp. Cornstarch
• • 1 Tbsp. Lemon Juice
• • 1/2-1 Tbsp. Salt
• • 1/2 Tbsp. Onion Powder
• • 1/2 Tbsp. Garlic Powder (or more to taste)

Instructions:

1. 1. BLEND Carrot, Water, and raw Cashews with high-power blender (For non-high-power blender, blend soaked/boiled cashews with 1/2 - 1 cup water first then add remaining water)
2. 2. ADD Nutritional Yeast Flakes, Cornstarch, Lemon Juice, Salt, Onion Powder, and Garlic Powder and blend until smooth
3. 3. HEAT in saucepan over medium heat until thick, stirring frequently

Ingredients:

• • 1 cup water
• • 1/4 cup Cornmeal
• • 1 cup Raw Cashews (for non-high-power blender: soak overnight or boil for 5 minutes)
• • 1 c. Water
• • 4 oz Pimento
• • 2 tsp. Salt
• • 1/4 cup Nutritional Yeast
• • 2 Tbsp. Lemon juice
• • 1 small Potato, boiled

Instructions:

1. 1. BOIL potato until tender and drain off water
2. 2. BOIL water with corn meal until thick
3. 3. BLEND Cashews, Water, Pimento, Salt, Nutritional Yeast, Lemon juice, and boiled Potato with blender until smooth
4. 4. ADD Potato and Cornmeal mixture, then blend again
5. 5. WARM in a pan

Ingredients:

• • 1 cup or 1/2 a block of Tofu (Silken Tofu, preferably)
• • 1/2 cup cubed, cooked Carrots
• • 1 Tbsp. Lemon Juice
• • 1 Tbsp. Garlic Powder
• • 1 Tbsp. Onion Powder
• • 3 Tbsp. Nutritional Yeast
• • 1 tsp. Salt
• • 1 cup Water
• • 2 Tbsp. Corn Starch

Instructions:

1. 1. BLEND Tofu, Carrots, Lemon Juice, Garlic Powder, Onion Powder, Nutritional Yeast, Salt, Water, and Corn Starch until creamy
2. 2. POUR into a saucepan and warm

Ingredients:

• • 1 small can Mushrooms, with the juice
• • 2 Tbsp. Cornstarch
• • 1 Tbsp. Better Than Bouillon (Vegetable base) paste (or vegetarian beef seasoning + 1/2 tsp. salt)
• • 2 cup Water
• • 2/3 cup Raw Cashews (If using Non-High-Power Blender: Soak Cashews overnight or boil for 5 minutes) or 1/2 block tofu and decrease water to 1 cup

Instructions:

1. 1. BLEND everything except mushrooms until smooth
2. 2. ADD mushrooms and blend briefly
3. 3. HEAT on medium-low in a pan until thick

Ingredients:

• • 1 medium White Onion, diced
• • 1 cup Vegetable broth
• • 4 large Cloves of Garlic, minced
• • 1/2 cup Broth
• • 1/2 tsp. Salt
• • 2-4 Tbsp. Nutritional Yeast
• • 1-2 Tbsp. Lemon Juice
• • 1/2 cup Raw Cashews (For Non-High-Power blender: soak overnight or boil for 5 minutes)

Instructions:

1. 1. COOK Onion over medium-high heat in 1 cup Vegetable broth in a large pan for 8 minutes
2. 2. ADD Garlic and cook a couple of minutes, stirring often (All broth should have evaporated by now)
3. 3. BLEND vegetables with remaining Broth, Salt, Nutritional Yeast, Lemon Juice, and Raw Cashews until creamy and smooth
4. 4. Add more broth if necessary

Ingredients:

• • 2 cups cooked Lentils
• • 2 Tbsp. Olive oil
• • 1/2 diced Onion
• • 1 cup Frozen Mixed Vegetables
• • 1/2 cup diced Celery
• • 8oz sliced Button Mushrooms
• • 2 heaping Tbsp. Tomato Paste
• • 2 Tbsp. Liquid Aminos (Bragg's)
• • 1 1/4 tsp. Thyme
• • 1/2 cup of Oats
• • 1 1/4 cup cooked Lentils
• • 3/4 cups Cooked Lentils
• • 1/2 cup Oats
• • 1/2 cup Almond Meal
• • 1/2 cup BBQ sauce

Instructions:

1. 1. COOK Lentils according to instructions (3/4 dried Lentils)
2. 2. SAUTÉ onion in olive oil over medium heat until tender
3. 3. ADD Frozen Mixed Vegetables and cook 5 minutes
4. 4. ADD mushrooms and sauté until all vegetables are tender (5-10 minutes)
5. 5. POUR vegetable mixture into food processor
6. 6. PUT Tomato Paste, Liquid Aminos, Thyme, and 1/2 cup Oats with 1 1/4 cup cooked Lentils into the food processor with mixed veggies
7. 7. PROCESS for just a few seconds until ingredients are combined, but not completely pureed
8. 8. POUR contents into a large mixing bowl
9. 9. ADD 3/4 cups Cooked Lentils, 1/2 cup Oats, and 1/2 cup Almond Meal and stir until completely combined and sticking together well (if dough is crumbly, add a Tbsp+ of water)
10. 10. FORM into a ball then place on a parchment paper lined cookie sheet and form into a loaf shape
11. 11. COVER the top with half the BBQ sauce
12. 12. BAKE at 375 degrees for 30 minutes
13. 13. Pull the loaf out of the oven and cover with the remaining 1/4 cup sauce
14. 14. BAKE an additional 10-15 minutes until a fork comes out clean
15. 15. Let cool for 5-10 minutes before slicing

Ingredients:

• • 1 box Jumbo Stuffing Shells
• • 1 Diced Onion
• • 1-2 Tbsp. Olive oil
• • 2-3 Crushed Cloves of Garlic or 2 tsp. Garlic Powder
• • 2-14 oz pkg. firm Tofu
• • 4 Tbsp. Nutritional Yeast
• • 1 Tbsp. Onion Powder
• • 1 Tbsp. Garlic Powder
• • 1-2 tsp. Salt
• • 1/2 tsp. Dried Basil
• • 1/2- 3/4 cup Vegenaise or plant-based Mayonnaise
• • 1-2 Tbsp. Lemon Juice
• • 2 (16oz) cans Marinara Sauce

Instructions:

1. 1. BOIL water in large pot and follow package cooking instructions for shells
2. 2. DRAIN noodles well
3. 3. SAUTÉ onion and garlic and any extra vegetables in olive oil together until tender in a medium skillet on medium heat
4. 4. DRAIN tofu of excess water and crumble into a large bowl
5. 5. ADD sautéed vegetables
6. 6. ADD Nutritional Yeast, Onion Powder, Garlic Powder, Salt, Dried Basil, Vegenaise, and Lemon Juice to tofu and mix well
7. 7. SPREAD a thin layer of sauce into a 9x13 casserole dish (saving some for the top)
8. 8. STUFF cooked shells with tofu mixture and line in the casserole dish
9. 9. SPREAD remaining sauce on top of the shells
10. 10. BAKE at 350 degrees for 30 minutes

Ingredients:

• • 1 (15oz) can of Chickpeas or White Beans, rinsed and drained
• • 3/4 cups Water
• • 2 Tbsp. Liquid Aminos (Bragg's)
• • 1 Tbsp. Better Than Bouillon Vegetarian No Chicken Soup Base
• • 3 Tbsp. Nutritional Yeast
• • 1/2 tsp. Poultry Seasoning
• • 1 tsp. Onion Powder
• • 1/2 tsp. Garlic Powder
• • 1 1/2 cups Vital Wheat Gluten (Gluten Flour)
• • 3 cups Vegetable Broth

Instructions:

1. 1. BLEND Chickpeas, Water, Liquid Aminos, Better Than Bouillon, Nutritional Yeast, Poultry Seasoning, Onion Powder, and Garlic Powder in a food processor or blender
2. 2. POUR mixture into a large mixing bowl
3. 3. KNEAD in gluten flour until it won't stick to your hands, then knead for 5-10 minutes longer
4. 4. FORM loaf with your hands
5. 5. POUR vegetable broth into the bottom of a medium to large pot with a steamer insert
6. 6. PLACE formed loaf into the steamer insert
7. 7. COVER and bring to a boil on high heat, then reduce to a simmer and cook for 1 hour
8. 8. BASTE the loaf with 1/3 of the hot stock after 30 minutes and add more broth if needed
9. 9. REMOVE from steamer insert when done and place on a cutting board for at least 10 minutes before slicing (Will firm with time)

Ingredients:

• • 2 cups Breadcrumbs
• • 3/4 finely chopped Walnuts
• • 1/2 cup Quick Oats
• • 1/2 cup finely diced Onions
• • 1/2 tsp. Garlic Powder
• • 1 tsp. Onion Powder
• • 1/2 tsp. Salt
• • 1 tsp. Italian Seasoning
• • 1 Tbsp. Mock Chicken Seasoning or Nutritional Yeast
• • 1 (16oz) firm Tofu
• • 1/2 cup Water
• • 2 Tbsp. Liquid Aminos (Bragg's)

Instructions:

1. 1. MIX Breadcrumbs, Walnuts, Quick Oats, Onions, Garlic Powder, Onion Powder, Salt, Italian Seasoning, and Mock Chicken Seasoning in a large bowl
2. 2. BLEND Tofu, Water, and Liquid Aminos until smooth
3. 3. ADD blended tofu mixture to the dry mixture and combine well
4. 4. ROLL into balls and place on an oiled cookie sheet or cookie sheet with parchment paper
5. 5. BAKE at 350 degrees for 30 minutes or until golden brown

Ingredients:

• • 1 box firm or extra firm Tofu, drained
• • 2 Tbsp. Liquid Aminos or Soy Sauce
• • 1 Tbsp. Olive oil
• • 2 Tbsp. Corn Starch

Instructions:

1. 1. CUBE tofu into bite size pieces
2. 2. COMBINE Liquid Aminos or Soy Sauce and Olive Oil with tofu
3. 3. TOSS tofu with cornstarch
4. 4. BAKE on parchment paper lined cookie sheet at 400 degrees for 20-30 minutes or until brown

Ingredients:

• • 1 box firm or extra firm Tofu, drained
• • 3 Tbsp. Nutritional Yeast
• • 1 Tbsp. Olive Oil
• • 1/2 tsp. Salt

Instructions:

1. 1. CUBE tofu into bite size pieces
2. 2. COMBINE Nutritional Yeast, Olive Oil, and Salt with tofu
3. 3. BAKE on parchment paper lined cookie sheet at 400 degrees for 20-30 minutes or until brown

Ingredients:

• • 1 Onion, chopped
• • 6 cups Potatoes, peeled and cubed
• • Water
• • 1 cup Raw Cashews
• • 1/2 cup Canned Corn
• • 3 1/2 cups Canned Corn
• • 1/4 cup Mock Chicken Seasoning
• • 1/4 c. Nutritional Yeast Flakes
• • 1 tsp. Basil
• • 1/2 tsp. Sage
• • 1-2 tsp. Garlic Powder
• • 1-2 tsp. Onion Powder
• • 1 Bay Leaf (optional)
• • Salt to taste
• • Vegetarian Bacon Bits (optional)

Instructions:

1. 1. SAUTÉ onions in a large pot
2. 2. ADD potatoes and enough water to cover
3. 3. BOIL until tender, save the water
4. 4. BLEND cashews with some of the saved potato water
5. 5. BLEND 2 cups of potato mixture with 1/2 cup of corn and the cashew mixture
6. 6. ADD blended ingredients to the rest of the potatoes, add water as needed
7. 7. MIX in 3 1/2 cups Canned Corn, Mock Chicken Seasoning, Nutritional Yeast Flakes, Basil, Sage, Garlic Powder, Onion Powder, Bay Leaf, and salt to taste
8. 8. WARM all ingredients together with optional Vegetarian Bacon Bits

Ingredients:

• • 4 cups Vegetable Broth (Better Than Bullion paste with water, preferred)
• • 2 fresh Carrots, sliced
• • 1 medium Onion, chopped
• • 2 cans (15 ounces) beans, rinsed and drained (Kidney, Great Northern, Garbanzo, etc.)
• • 1 can Green Beans
• • 1 fresh Zucchini, chopped (optional)
• • 3/4 cup small pasta - Whole wheat if possible (shells, macaroni, etc.)
• • 1 tsp. dried Basil
• • 1 can (15 ounces) diced tomatoes, Italian or regular, undrained

Instructions:

1. 1. SAUTE onions and carrots in a small amount of water
2. 2. STIR together everything with Vegetable Broth
3. 3. BOIL and reduce heat
4. 4. COVER and simmer for 10 minutes, or until pasta is tender

Ingredients:

• • 1 can Black Beans, drained rinsed
• • 1 can Kidney Beans, drained rinsed
• • 1 can White Beans, drained rinsed
• • 1 can Diced Tomatoes and Green Chiles
• • 1 can Stewed Tomatoes
• • 1 can Corn, drained, rinsed
• • 1 package Taco Seasoning
• • 2-3 cups Vegetable Broth
• • Salt to taste

Instructions:

1. 1. DUMP all ingredients into a pot, salt to taste
2. 2. BRING to a boil then reduce heat to a simmer
3. 3. SIMMER uncovered for 15 minutes

Ingredients:

• • 6 cups thinly sliced Potatoes (about 4 potatoes)
• • 1 Onion, sliced in rings
• • 1 (16oz) can Coconut Milk (full fat is best)
• • 1 cup Water or more
• • 2 Tbsp. Onion Powder
• • 1 Tbsp. Garlic Powder
• • 1 Tbsp. Salt
• • Paprika

Instructions:

1. 1. PLACE potatoes and onions into a 9x13 casserole dish
2. 2. COMBINE Coconut Milk, Water, Onion Powder, Garlic Powder, and Salt, then pour over potatoes
3. 3. Press to partly cover potatoes in the liquid
4. 4. Sprinkle with paprika, if desired
5. 5. BAKE covered at 400 degrees for 45 minutes
6. 6. UNCOVER and bake 15 more minutes

Ingredients:

• • 1 1/2 cups Mushroom Gravy (see recipe)
• • 2-cans drained Green Beans
• • 2/3 cup Crispy Fried Onions
• • 3/4 cup Crispy Fried Onions

Instructions:

1. 1. MIX Mushroom Gravy, drained Green Beans, and 2/3 cup Crispy Fried Onions together in a casserole dish
2. 2. BAKE at 350 degrees for 30 minutes until hot
3. 3. TOP with remaining 3/4 cup Fried Onions to cover top
4. 4. BAKE an additional 5 minutes

Ingredients:

• • 1 (15-ounce) can Chickpeas, rinsed and drained
• • 1-2 Tbsp. Onion, finely minced
• • 1-2 Tbsp. Celery, finely minced
• • 1-1 1/2 tsp. Onion powder
• • 1-1 1/2 tsp. Garlic powder
• • 1/4-1/2 tsp. Salt
• • 1/4 tsp. Dill Weed
• • 1 Tbsp. Lemon Juice (OR 1-2 Tbsp. Dill Relish - Omit Dill weed and Lemon Juice)
• • 1/3 cup or more Vegenaise or plant-based Mayonnaise

Instructions:

1. 1. MASH chickpeas with a fork until consistency of chicken salad
2. 2. MIX all ingredients together
3. 3. CHILL

Ingredients:

• • 8 cups Potatoes, cubed
• • 1 Carrot, shredded
• • 1/2 of a Sweet Onion, chopped
• • 1/4 cup Celery, chopped
• • 1 Dill pickle, finely chopped or 1-2 Tbsp. Dill relish
• • 1 cup Vegenaise or plant-based Mayonnaise
• • 1/2-1 Tbsp. Yellow Mustard
• • 1 Tbsp. Nutritional Yeast
• • 1 tsp. Onion Powder
• • 1/2 tsp. Garlic Powder
• • 1 tsp. Salt
• • 2 Tbsp. Lemon Juice (about ½ a lemon)
• • 1 tsp. Celery Salt
• • Paprika

Instructions:

1. 1. BOIL potatoes in a large pot until you can slightly prick with a knife (do not overcook)
2. 2. DRAIN & RINSE potatoes, return to pot and cover, let cool
3. 3. PLACE in refrigerator to cool completely
4. 4. MIX all remaining ingredients together in a large bowl
5. 5. Add cooled potatoes
6. 6. CHILL for 30 minutes to 1 hour for the best flavor
7. 7. SPRINKLE with paprika before serving

Ingredients:

• • 1 (15-16 ounce) firm water-packed Tofu, rinsed and drained
• • 1/8-1/4 cup Onion, finely minced
• • 1/8-1/4 cup Celery, finely minced
• • 2 Tbsp. Mock Chicken Seasoning (OR 1 Tbsp. Onion Powder, 1 Tbsp. Garlic Powder)
• • 1 Tbsp. Nutritional Yeast Flakes
• • 1/2 tsp. Salt
• • 1/2 tsp. Dill Weed
• • 1-2 Tbsp. Lemon Juice
• • 1/3 cup Vegenaise or plant-based Mayonnaise

Instructions:

1. 1. MASH Tofu until consistency of egg salad
2. 2. STIR in Onion, Celery, Mock Chicken Seasoning, Nutritional Yeast Flakes, Salt, Dill Weed, Lemon Juice, and Vegenaise
3. 3. CHILL

Ingredients:

• • 16 oz. firm Tofu (2 cups)
• • 1 1/2 cup naturally Unsweetened Peanut Butter (if using sweetened Peanut Butter cut honey in half)
• • 1 cup Honey
• • 1/2 cup Water or more
• • 2 tsp. Vanilla
• • 1/2 tsp. Salt
• • 2 Store bought Graham Cracker Crust (plant based)

Instructions:

1. 1. BLEND Tofu, Peanut Butter, Honey, Water, Vanilla, and Salt until smooth
2. 2. Put items in the order given so peanut butter can blend
3. 3. POUR into store bought graham cracker crust
4. 4. FREEZE overnight or for at least 6 hours
5. 5. THAW out for 10-15 minutes before serving

Ingredients:

• • 2 medium Avocados, peeled (must be perfectly ripe)
• • 1/4 cup Carob Powder or Cocoa Powder
• • 1/4 cup Maple Syrup or Honey

Instructions:

1. 1. BLEND all ingredients until smooth in a food processor or blender
2. 2. CHILL

Ingredients:

• • 2 medium overripe Bananas
• • 2/3 cups Coconut Sugar
• • 1/3 cups Canola oil (or Vegetable oil)
• • 2 tsp. Vanilla
• • 2 cups All-purpose Flour
• • 1 tsp. Baking Soda
• • 1 tsp. Cinnamon (or substitute)
• • 1 tsp. Salt
• • 1 cup chopped Walnuts

Instructions:

1. 1. PREHEAT oven to 350 degrees
2. 2. Prepare a 9-inch loaf pan with spray and parchment paper
3. 3. MASH bananas in a large bowl
4. 4. ADD Coconut Sugar, Canola oil, and Vanilla and mix well
5. 5. ADD Flour to the bowl, then add Baking Soda, Cinnamon, and Salt
6. 6. STIR everything together just until mixed (Do not overmix, the batter will be thick)
7. 7. FOLD in Walnuts
8. 8. POUR batter into pan and bake for 50 minutes or until toothpick comes out clean
9. 9. REMOVE pan from the oven and transfer to cooling rack
10. 10. Allow the loaf to cool for at least 15 minutes before removing it from the pan

Ingredients:

• • 1/3 cup Rolled Oats
• • 2/3 cup Whole Wheat Flour (Whole Wheat Pastry flour is best)
• • 1 cup Pecan Pieces
• • 1/4 tsp. Cinnamon (or substitute)
• • 1/4 cup Coconut oil, melted and cooled slightly
• • 1/4 cup or less Maple Syrup
• • 1/2 cup Unsweetened Almond Milk
• • 2 Tbsp. Lemon Juice
• • 2 1/2 cups Whole Wheat Flour (Whole Wheat Pastry flour is best)
• • 1 Tbsp. Baking Powder
• • 1 tsp. Baking Soda
• • 1/2 tsp. Salt
• • 1 tsp. Cinnamon (or substitute)
• • 1/4 tsp. Nutmeg
• • 1/4 tsp. Ginger
• • 1/4 tsp. Cloves (optional)
• • 2/3 cup Maple Syrup
• • 1/2 cup Coconut oil, melted and cooled slightly
• • 1 Tbsp. Vanilla
• • 1-15oz can Pumpkin Puree

Instructions:

1. 1. MIX Rolled Oats, Whole Wheat Flour, Pecan Pieces, and Cinnamon together to make pecan streusel topping
2. 2. MIX in melted Coconut oil and Maple Syrup for topping
3. 3. MIX together Unsweetened Almond Milk and Lemon Juice and let sit for 5-10 minutes
4. 4. MIX together Whole Wheat Flour, Baking Powder, Baking Soda, Salt, Cinnamon, Nutmeg, Ginger, and Cloves
5. 5. MIX together Maple Syrup, Coconut oil, Vanilla, and Pumpkin Puree
6. 6. ADD Almond Milk mixture to Pumpkin mixture
7. 7. ADD Pumpkin mixture to flour mixture
8. 8. FILL greased or paper cup lined muffin tins with 1/4 cup batter
9. 9. TOP with the pecan streusel (about 1/2-1 Tbsp. per muffin)
10. 10. BAKE at 425 degrees for 5 minutes
11. 11. Decrease heat to 375 degrees and bake for another 5-10 minutes
12. 12. REMOVE from oven and let cool in pan for a few minutes before removing

Ingredients:

• • 3 cups cooked Black Beans, rinsed and drained very well or 2 (15 oz) cans of Black Beans, rinsed and drained
• • 1/4 cup Carob Powder or Cocoa Powder
• • 1 cup Quick Oats
• • 1/2 cup Unsweetened Apple Sauce or Vegetable oil or Coconut oil
• • 1/2 tsp. Salt
• • 2/3 cup Maple Syrup (Preferred) or Honey or Agave Nectar
• • 1 Tbsp. Vanilla
• • 1 tsp. Baking Powder (2 Tbsp if using Ener-G brand)
• • 1 cup Carob or dairy-free Chocolate Chips and extra for sprinkling

Instructions:

1. 1. PREHEAT oven to 350 degrees
2. 2. Prepare muffin tins with cooking spray
3. 3. BLEND Black Beans, Carob Powder, Quick Oats, Apple Sauce, Salt, Maple Syrup, Vanilla, and Baking Powder in a food processor or High-Power Blender until very smooth
4. 4. MIX in Carob Chips
5. 5. POUR into muffin tins about 1/2 full of batter
6. 6. Sprinkle with chips, if desired
7. 7. BAKE for 20-30 minutes until toothpick comes out clean
8. 8. Let cool for 10 minutes before removing from pan

Ingredients:

• • 1 1/2 cup Whole Wheat Flour
• • 1 tsp. Baking Soda
• • 1 tsp. Salt
• • 2 tsp. Vanilla
• • 2/3 cup Agave Nectar
• • 3 Tbsp. Brewers or Nutritional Yeast (optional)
• • 1 tsp. Cinnamon (optional or substitute)
• • 3/4 cup Almond Butter or Peanut Butter
• • 1/2 cup melted Coconut oil or plant-based Butter
• • 1 cup Ground Flax Seeds
• • 3 Flax Eggs (1 Tbsp. Ground Flax + 3 Tbsp. Water - mix and allow to thicken = 1 Flax Egg)
• • 3/4 cup Oats
• • 1-2 cups Carob Chips
• • 1 cup Chopped nuts of choice

Instructions:

1. 1. PREHEAT oven to 350 degrees
2. 2. COMBINE Whole Wheat Flour, Baking Soda, Salt, Vanilla, Agave Nectar, Brewer's Yeast, and Cinnamon and mix together
3. 3. COMBINE Almond Butter, melted Coconut oil, and Ground Flax Seeds and mix together
4. 4. MAKE flax eggs and add to almond butter mixture
5. 5. ADD flour mixture slowly to almond butter mixture, mixing well as you go
6. 6. FOLD in Oats, Carob Chips, and chopped nuts
7. 7. PLACE tablespoon size balls of dough onto a parchment paper lined cookie sheet
8. 8. Press down balls to make into a cookie shape
9. 9. BAKE for 10-12 minutes