Back in 2009, I compiled my recipes. Many of these were when I still used eggs in my recipes (before I realized that I'm allergic to eggs). The recipes are below, but you can get a pdf version here:
Peggy's Kitchen Kreations
One of my recipes (in my pre-semi-vegan days) was published in the July 2010 Taste of Home Magazine! Check it out: http://www.tasteofhome.com/recipes/Lactose-Free-Spinach-Lasagna
Many of the recipes below can be vegan, with a few subsitures. A few tip for those wondering how I cook and bake egg-free:
Peggy's Kitchen Kreations
One of my recipes (in my pre-semi-vegan days) was published in the July 2010 Taste of Home Magazine! Check it out: http://www.tasteofhome.com/recipes/Lactose-Free-Spinach-Lasagna
Many of the recipes below can be vegan, with a few subsitures. A few tip for those wondering how I cook and bake egg-free:
- For baked goods, my go to is ground flaxseed. For each egg in a recipe, combine 1/4 cup hot water with 1 tablespoon flax seed
- For savory goods, tofu works well as a substitute. Scrambled eggs? Mash tofu in a skillet. Add a bit of either tumeric or curry powder (just a little) - the tofu turns yellow and looks scarily like eggs
Appetizers and Light Bites
Stuffed Portabella Mushrooms
I hadn’t really used portabella mushrooms in my cooking, but one day they were on sale, so I played around with a way to cook them. This is what I came up with – it makes a very nice side dish.
(2 servings)
Ingredients
2 portabella mushrooms
1 medium zucchini
Handful cherry tomatoes
Handful pine nut
1 tbsp white wine
1 tbsp olive oil
1/4 cup water
1/2 tsp dried basil
1/2 tsp garlic powder
1/2 tsp Herbs de Provence
Mozzarella soy cheese (or use regular mozzarella cheese)
Directions
Cream of Broccoli Soup
(3-4 servings)
Ingredients
2 cups broccoli, broken into smaller pieces
2 cups veggie broth
1 package soft tofu
¼ cup soy milk
Herbs de provence
1 bay leave
pinch of thyme, sage, and garlic powder
1 tbsp fresh basil
Directions
Variations:
After you cook the soup, you can add cheddar cheese (real or soy) – Heat it enough so that it melts into the soup.
Zucchini Pancakes
Ingredients
1/4 cup hot water
1 tbsp flax seed
1 tbsp soy milk
1 - 2 tbsp soy parmesan cheese
1/4 cup wheat flour
Oregano, basil, dried onion flakes
1 medium zucchini – shredded
Directions
Heat a frying pan over medium-high head. Mix all the ingredients well. When the pan is hot, spray with non-stick cooking spray. Form patties with the zucchini mix and add to pan. Cook until golden on each side (about 3-5 minutes per side).
Bean Dip
I’m not big on a lot of store-bought hummus dips, mainly because the spices don’t agree with me. You can easily add extra garlic, try other spices, or mix in other flavors. For example, I added ½ tsp basil and some canned artichoke hearts – this turned out well. (Created 11/28/08)
Ingredients:
1 can garbanzo beans, rinsed & drained
1/2 T olive oil
1 T lemon juice
1/4 tsp garlic cloves from jar
1/2 tsp oregano
water (about ¼ cup – might take a bit more to reach a good consistency. Start with adding less, and add more as needed)
Directions:
Blend all together until smooth (preferably in a food processor, though a blender will work)
Sundried Tomato Risotto
(3-4 servings as a side dish)
Ingredients
1 tbsp olive oil
1 cup brown rice
2 cups vegetable broth
1 cup water
fresh basil
sundried tomatoes, chopped and rehydrated
1/2 tsp garlic powder
Herbs de provence
pine nuts
Soy parmesan cheese
Directions
Polenta Zucchini Stir-Fry
This is an interesting combination of flavors that seem to work well together.
(Created 8/25/08. 3 servings, 275 calories each)
Ingredients:
1 package Polenta
1 package extra firm tofu
2 zucchini
small handful fresh & sundried tomatoes
2 T white wine
oregano, basil, french spices, garlic
vegan parmesan cheese
Directions:
Dice tofu, zucchini, polenta. Stir-fry wine, tofu, zucchini & spices for a few minutes over medium heat; add tomatoes & polenta. Stir-fry over medium-high heat about 10 minutes, stirring occasionally, until things slightly start to brown. Sprinkle with parmesan cheese. Serve warm
Pumpkin Soup
(created 11/23/09)
Ingredients
1 package fingerling potatoes (16 oz)
1 can pumpkin soup
1.5 cups soy milk
1/2 low sodium vegan boullion cube
1 cup water
1/4 tsp dried tarragon
sprinkle nutmeg
1/4 tsp lemon juice
Directions
Microwave potatoes in bag for 4-5 minutes. Quarter. Spray a medium-sized sauce pan w/ Pam, add potatoes, pumpkin, water, cube, tarragon, & nutmeg. Bring to a boil, then turn down the heat and simmer for 10 minutes, until potatoes are tender. Put in a food processor & process until smooth. Add lemon juice & 1 cup soy milk, blend. Return to pan. Add remaining milk, and reheat slowly (do not allow to boil). Serve piping hot with fresh bread.
Squash & Sweet Potato Soup
Created 10/15/10. Meant to do soup with parsnip, but store was out, so created this. It is a bit sweeter, but good texture.
(4 servings, 200 - 225 calories per serving)
Ingredients:
4 cups diced sweet potatoes (2-3 potatoes)
2 cups cubed butternut squash (1/2 a squashel)
2 stalks celery
1 1/2 low salt veggie boullions, dissolved in 3 1/2 - 4 cups boiling water (depends on what saucepan will hold)
1 T dried shallots
dried parsley
Directions:
I hadn’t really used portabella mushrooms in my cooking, but one day they were on sale, so I played around with a way to cook them. This is what I came up with – it makes a very nice side dish.
(2 servings)
Ingredients
2 portabella mushrooms
1 medium zucchini
Handful cherry tomatoes
Handful pine nut
1 tbsp white wine
1 tbsp olive oil
1/4 cup water
1/2 tsp dried basil
1/2 tsp garlic powder
1/2 tsp Herbs de Provence
Mozzarella soy cheese (or use regular mozzarella cheese)
Directions
- Scoop out the mushrooms, getting as much of the mushroom meat and leaving the outside. Put the insides in a small bowl. Cut up the zucchini into small pieces and add to the mushroom bowl.
- Add a little bit of water to a broiler pan. Use a drip pan, and place the mushroom shells on top. Drip a little water to the top of the mushroom. Broil until the mushroom starts to soften.
- Meanwhile, prepare the filling. Heat up the oil, wine, and 1/4 cup water in a pan over medium-high heat. Add the zucchini/mushroom mixture. Add the spices and pine nuts, stir, reduce heat, cover and cook for about 5 minutes, until the zucchini starts to soften. Turn up the heat, add the tomatoes, and heat through.
- Fill the mushroom caps with the filling. Sprinkle some soy cheese on top.
- Broil a few minutes, until the cheese melts and starts to brown. Remove and serve immediately.
Cream of Broccoli Soup
(3-4 servings)
Ingredients
2 cups broccoli, broken into smaller pieces
2 cups veggie broth
1 package soft tofu
¼ cup soy milk
Herbs de provence
1 bay leave
pinch of thyme, sage, and garlic powder
1 tbsp fresh basil
Directions
- Put broccoli and broth in a saucepan and cook about 5 minutes. Add spices and bay leaf and cook for another 5 minutes.
- In a blender, puree the tofu with the milk.
- Remove some broccoli pieces and the bay leaf, then add the rest to the blender. Blend until smooth.
- Return to pan, along with the broccoli. Heat through.
- Serve hot. Goes well with fresh sourdough bread.
Variations:
After you cook the soup, you can add cheddar cheese (real or soy) – Heat it enough so that it melts into the soup.
Zucchini Pancakes
Ingredients
1/4 cup hot water
1 tbsp flax seed
1 tbsp soy milk
1 - 2 tbsp soy parmesan cheese
1/4 cup wheat flour
Oregano, basil, dried onion flakes
1 medium zucchini – shredded
Directions
Heat a frying pan over medium-high head. Mix all the ingredients well. When the pan is hot, spray with non-stick cooking spray. Form patties with the zucchini mix and add to pan. Cook until golden on each side (about 3-5 minutes per side).
Bean Dip
I’m not big on a lot of store-bought hummus dips, mainly because the spices don’t agree with me. You can easily add extra garlic, try other spices, or mix in other flavors. For example, I added ½ tsp basil and some canned artichoke hearts – this turned out well. (Created 11/28/08)
Ingredients:
1 can garbanzo beans, rinsed & drained
1/2 T olive oil
1 T lemon juice
1/4 tsp garlic cloves from jar
1/2 tsp oregano
water (about ¼ cup – might take a bit more to reach a good consistency. Start with adding less, and add more as needed)
Directions:
Blend all together until smooth (preferably in a food processor, though a blender will work)
Sundried Tomato Risotto
(3-4 servings as a side dish)
Ingredients
1 tbsp olive oil
1 cup brown rice
2 cups vegetable broth
1 cup water
fresh basil
sundried tomatoes, chopped and rehydrated
1/2 tsp garlic powder
Herbs de provence
pine nuts
Soy parmesan cheese
Directions
- Heat the oil in a saucepan over medium heat. Add rice, garlic, and spices and stir-fry for several minutes.
- Add 1/2 cup broth and 1/2 cup water. Reduce heat to low and simmer until most of the liquid is absorbed into the rice. Add another cup of liquid. Repeat, then add the last cup of liquid. Stir occasionally. Cook until almost all moisture is absorbed into the rice, about 50-60 minutes altogether.
- Stir in tomatoes, pine nuts, and soy cheese. Turn off the heat; cover and let sit for a few minutes. Stir and serve.
Polenta Zucchini Stir-Fry
This is an interesting combination of flavors that seem to work well together.
(Created 8/25/08. 3 servings, 275 calories each)
Ingredients:
1 package Polenta
1 package extra firm tofu
2 zucchini
small handful fresh & sundried tomatoes
2 T white wine
oregano, basil, french spices, garlic
vegan parmesan cheese
Directions:
Dice tofu, zucchini, polenta. Stir-fry wine, tofu, zucchini & spices for a few minutes over medium heat; add tomatoes & polenta. Stir-fry over medium-high heat about 10 minutes, stirring occasionally, until things slightly start to brown. Sprinkle with parmesan cheese. Serve warm
Pumpkin Soup
(created 11/23/09)
Ingredients
1 package fingerling potatoes (16 oz)
1 can pumpkin soup
1.5 cups soy milk
1/2 low sodium vegan boullion cube
1 cup water
1/4 tsp dried tarragon
sprinkle nutmeg
1/4 tsp lemon juice
Directions
Microwave potatoes in bag for 4-5 minutes. Quarter. Spray a medium-sized sauce pan w/ Pam, add potatoes, pumpkin, water, cube, tarragon, & nutmeg. Bring to a boil, then turn down the heat and simmer for 10 minutes, until potatoes are tender. Put in a food processor & process until smooth. Add lemon juice & 1 cup soy milk, blend. Return to pan. Add remaining milk, and reheat slowly (do not allow to boil). Serve piping hot with fresh bread.
Squash & Sweet Potato Soup
Created 10/15/10. Meant to do soup with parsnip, but store was out, so created this. It is a bit sweeter, but good texture.
(4 servings, 200 - 225 calories per serving)
Ingredients:
4 cups diced sweet potatoes (2-3 potatoes)
2 cups cubed butternut squash (1/2 a squashel)
2 stalks celery
1 1/2 low salt veggie boullions, dissolved in 3 1/2 - 4 cups boiling water (depends on what saucepan will hold)
1 T dried shallots
dried parsley
Directions:
- Spray a large saucepan with olive flavored non-stick spray. Add potatoes, celery, & squash, and cook over medium-high heat for 5 minutes, stirring frequently. Then, add the veggie broth parsley, & dried shallots. bring to a boil, then cover and simmer for 25 to 30 minutes, until veggies are soft, stirring occasionally.
- Pour cooked soup into a food processor and process until smooth. Rinse out the pan, then return the soup to the pan and reheat over low heat. Serve hot with fresh bread or rolls.
Main Dishes
Peggy’s Spinach Lasagna
This healthy, vegetarian lasagna was a creation based on my mom’s meat lasagna, changed through experimentation, until I came up with this version. The canned tomato and mushrooms makes this pretty easy to throw together. Add a salad and some bread for a healthy dinner!
(4-6 servings)
Ingredients:
Spinach sauce:
1 package frozen spinach, thawed, or 2 cans spinach
2 tbsp olive oil
1 can (16oz) garlic diced tomatoes or 1 can regular diced tomatoes and 2 cloves fresh garlic, minced
1/4 cup minced onions (optional)
1 can (6 oz) tomato paste
2 tbsp fresh minced basil or 2 tsp dried basil
1 tsp crushed dried marjoram
1 can (4 oz) mushrooms
Tofu combo:
1 package firm tofu, rinsed and drained
2 tbsp parsley flakes
1/2 tsp salt
1/4 tsp pepper
Noodles:
8 oz lasagna noodles
Cheeses:
1 1/2 cup cheddar-flavored soy cheese (grated)
2 cup mozzarella-flavored soy cheese (grated)
Soy parmesan cheese
Directions
Sweet Potato Lentil Stew
(Makes 5 servings. 280 calories per serving )
Ingredients:
3 cups sweet potatoes (about 4-5 medium) - scrubbed clean & cubed
1.5 cups dried lentils, rinsed
4 cups low sodium vegetable broth
Large handful baby carrots (or 3 medium carrots), cut into 1/2 inch pieces
1 small red pepper, chopped
1 small onion chopped (or 1 tbsp dried minced onion)
4 garlic cloves, minced
1/2 tsp ground cumin
1/4 tsp ground ginger
1/4 cup minced fresh cilantro (or 1/2 tsp dried cilantro)
salt & pepper to taste
Directions:
In a slow cooker, add the potatoes, carrots, onion, and bell pepper, then add the lentils. Sprinkle the spices (not the salt and pepper) over everything (if using dried cilantro, add it here. If using fresh, do not add until the end). Pour the veggie broth over everything, and carefully stir everything together. Cover and cook on low for 6 hours, or until the vegetables are tender (check by sticking a fork into the potatoes & carrots - it should easily pierce through things). Stir in the cilantro & salt and pepper to taste. Serve with a salad and fresh whole grained bread. Enjoy!
Easy Spanish Rice
This is easy to put together. You can use the stove, or a rice cooker, if you have one. The rice and beans combine to create a complete protein (a perfect vegetarian meal!).
(makes 4 servings)
Ingredients
1 1/2 cup rice (I like Jasmine rice)
1 can V-8 juice
1 bay leaf
1.5 cup water
1 can black beans
1 tbsp balsamic vinegar
Directions
Combine the rice, V-8 juice, water, bay leaf, and spices in a pot. Bring to a boil, then reduce and simmer until water is absorbed, about 30 minutes. Rinse the black beans, and mix with the vinegar. Stir into the rice mixture during the last few minutes of cooking. Serve hot.
Quick Artichoke Pasta
This is a nice, quick dinner to prepare. It takes about 10-15 minutes to prepare, but the artichoke hearts make it seem like a fancier meal.
(3-4 servings)
Ingredients
8 ounces angel hair pasta
garlic to taste
1 can artichoke hearts (rinsed and drained)
1 tablespoon white wine
1 can diced tomatoes (undrained)
Parmesan cheese
A sprinkle of Italian spices (basil, oregano, marjoram, thyme)
Directions
Cook the pasta according to the box. Meanwhile heat a small frying pan over medium-high heat. Spray with Pam, and then add the garlic and artichoke hearts. Sauté for a few minutes. Add the tomatoes and spices, turn down the heat, cover and simmer until the pasta is done. Toss together and sprinkle with parmesan cheese
Tofu Pizza
Admittedly, this pizza looks strange, due to the texture of the tofu. Yet I have fed it to my non-vegetarian friends, and once over the look, they love the way it tastes. I often make it with no additional toppings, though you could add whatever veggies you please. Since you make the crust, it takes a while, but is well-worth it. Alternatively, you could use a pre-made crust to speed things up. This is a very healthy version of pizza!
(8-10 slices, 4-5 servings)
Ingredients:
For crust:
9-11 ounces warm (not hot) water
½ tsp salt
1 T olive oil
2 cups all-purpose flour
1 ½ cups whole wheat flour
1 tsp active dry yeast
For sauce:
1 can tomato paste (6 oz)
1 tsp dried oregano
1 tsp dried basil
¼ tsp garlic powder
1 package firm tofu, rinsed and drained
Other veggies as toppings
Parmesan cheese (I use vegan soy cheese)
Directions:
Sweet Potato Lentil Stew
Modified from a taste of home recipe
( Makes 5 servings. 280 calories per serving)
Ingredients:
3 cups sweet potatoes (about 4-5 medium) - scrubbed clean & cubed
1.5 cups dried lentils, rinsed
4 cups low sodium vegetable broth
Large handful baby carrots (or 3 medium carrots), cut into 1/2 inch pieces
1 small red pepper, chopped
1 small onion chopped (or 1 tbsp dried minced onion)
4 garlic cloves, minced
1/2 tsp ground cumin
1/4 tsp ground ginger
1/4 cup minced fresh cilantro (or 1/2 tsp dried cilantro)
salt & pepper to taste
Directions:
In a slow cooker, add the potatoes, carrots, onion, and bell pepper, then add the lentils. Sprinkle the spices (not the salt and pepper) over everything (if using dried cilantro, add it here. If using fresh, do not add until the end). Pour the veggie broth over everything, and carefully stir everything together. Cover and cook on low for 6 hours, or until the vegetables are tender (check by sticking a fork into the potatoes & carrots - it should easily pierce through things). Stir in the cilantro & salt and pepper to taste. Serve with a salad and (if your diet allows it) fresh whole grained bread. Enjoy!
Lentils w/ sweet potatoes & bruschetta sauce
All using ingredients from Trader Joes
(created 9/13/09. 5 servings = 275 calories; 4 servings = 350 calories)
Ingredients:
1 package pre-cooked lentils (refrigerated)
1 package red potatoes, cleaned & diced
1 jar bruschetta sauce
1 package organic spinach
fresh basil
Directions:
Cook the potatoes with water in the microwave for 12 minutes. Add to a pan sprayed with Pam. Stir in lentils, sauce, and spinach, cook until heated through and spinach cooks down. Stir in basil & enjoy.
Roasted sweet potatoes & seitan
(5 servings 225 C, 15.5g P, 5.5g F)
Ingredients:
1 package Whole Foods chicken style seitan (3.5 servings)
2-3 sweet potatoes (4 cups diced)
1 T maple syrup
1.5 T olive oil
1 tsp cinnamon
Dash nutmeg
water
Directions:
Dice seitan & potatoes, lay out in 9 x 13" pan. Combine water, oil, spices, & maple syrup. Pour over seitan/ potatoes, mix well. Roast at 400 degrees for ~ 30 minutes
"Chicken" & Sun-dried tomatoes
I served this with twice baked potatoes; could serve over pasta or rice.
(3 servings, 200 calories, 22 g protein, 7 g fat)
Ingredients:
3/4 cup boiling water
1/2 cube veggie bouillon cube
10 pieces sun-dried tomato (dried, not oil packed0, cut into smaller pieces
TJ vegan chicken (rinse well and cut into small pieces)
1 can mushrooms, well-rinsed
1 tsp minced garlic
sprinkle of shallots or dried minced onions
1 T olive oil
1 tsp cornstarch
1/2 tsp dried basil
1/2 cup soy milk
Directions:
Combine water & veggie cube, stir until mostly dissolved. Stir in tomatoes; let sit for 10 minutes. After about 5 minutes, heat a skillet pan (with cover) over medium heat. Spray with Pam (olive flavor), add olive oil, then chicken, mushrooms, and garlic. Saute for 2-3 minutes. Stir in tomato mixture and shallots. Bring to boil, then cover, reduce heat to low, and cook for 10 minutes. Near the end, combine cornstarch, basil, and milk; mix well. Add to chicken. Turn up heat to medium-high, bring to a simmer and cook and stir for 1-2 minutes or until thickened.
Seitan, kale, sweet potato, & polenta skillet
Created 8/19/12. Essentially a combo of two recipes from my vegan cookbook (due to buying wrong ingredients, but turned out well.
(6 servings, 6g F, 12.5g P, 205 calories)
Ingredients:
1 package polenta (Trader Joes)
1 package seitan (whole foods)
1 large or 2 small sweet potatoes
1 package kale (TJs)
2 T oil, divided
1 T soy sauce
1 T balsamic vinegar
few sun dried tomatoes
Directions:
Seitan Pineapple Pepper Stir Fry
(6 servings, 275 calories, 13 g protein, 6.5 g fat)
Ingredients:
1 package seitan (whole foods, 2.5 serving box)
2 T olive oil, split
1 T soy sauce
red, green, & yellow peppers, sliced to diced
1 can diced pineapple (16-20 oz), drained
1 can diced tomatoes
1 T dried minced onions
2 tsp curry powder
1 tsp cilantro
2 packages frozen TJ rice, or 1 cup uncooked (cook it up)
1 cup soy milk
1 tsp cornstarch
Directions:
Heat 1 T oil & soy sauce in wok. Add seitan, stir fry 3-5 minutes. Remove to a bowl. Heat rest of oil. Add peppers, stir fry a few minutes. Add pineapple, tomatoes, onion, cilantro, curry, and 1/2 cup. Bring to a simmer, and simmer for 5 minutes. Stir in rice and seitan. Mix cornstarch & rest of milk, add to mix. Heat for a few minutes until starts to thicken. Serve hot.
Chicken kale skillet
Created May 26, 2012
(5 servings 17g protein, 7g fat, 240 calories)
Ingredients:
1 package TJ chicken, rinsed & diced
1 package kale
1 can diced tomatoes
2 T olive oil
1 medium sweet potato
1 T balsamic vinegar
1 tsp curry powder
2 package frozen TJ brown rice (2 servings)
1/4 tsp minced garlic
Directions:
Cook potato in microwave. Meanwhile, heat 1 T oil in wok. Add chicken, stir fry 2-3 minutes. Add kale & a bit of water, lower heat to medium-low, cover, and reduce for a few minutes. After the potato is done, plunge in cold water, then dice. Cook the rice. Add the other ingredients to the wok & stir fry until kale reduced. Stir in rice.
Lentil Loaf
Base recipe from vegan website, but modified with use
(Makes 12 servings, 200 calories each)
Ingredients:
Tomato topping:
2 6 oz cans tomato paste
1/2 tsp sugar
1 T apple cider vinegar
1 tsp dried minced onion
1 tsp garlic
Mix these together and set aside - will be used below.
Loaf
2 cups quick cooking oatmeal
1 block extra firm tofu (best is the double pack from TJs)
1 T dried minced onion
1 green and 1 red pepper, chopped
2 T tomato topping mixture
6 T cornmeal
1 can (15 ounces) lentils, rinsed & drained
2 T balsamic vinegar
2 T soy sauce
1 T olive oil
1/2 tsp thyme
1/2 tsp cumin
2 tsp parsley
1/2 tsp salt
1/2 tsp garlic
1/4 tsp onion powder
1/2 tsp dried mustard
Directions:
Beany Pasta Spirals
Created 5/15/10 by me. This is a very simple recipe that came from trying to use up pantry ingredients. Simple, but really good
(5 servings, 275 calories each)
Ingredients:
1 can kidney beans, rinsed & drained
1/2 package (8 oz) whole wheat pasta shapes
1 can diced tomatoes
herbes de provence
fresh basil
shredded soy cheese
Directions:
Spray a pan with nonstick cooking spray. Combine all ingredients (except cheese) and spread in pan. Fill with about 1.5 cans water - enough to just barely cover the pasta. Sprinkle with cheese. Cook at 350 degrees for 40-45 minutes or until pasta is tender.
Ginger "beef" & kale stir fry
(Make 6 servings280 calories, 15 g protein, 7 g fat)
Ingredients:
1.5 cups rice
3 cups water
1 cup boiling water
1 vegan boullion cube, divided
1 package TJ vegan beef strips, rinsed and cut into pieces
1 package TJ kale (10 oz cleaned & chopped)
2 tsp ground ginger
1 tsp minced ginger (4 cloves)
1 tsp minced onion
1/4 tsp paprika
2 T oil (divided).
Directions:
Cook the rice with 3 cups water & 1/2 boullion cube in rice cooker. Meanwhile, combine hot water & other half cube; dissolve. Combine the ginger, paprika, onion, & beef. In wok, heat 1 T oil over medium heat. Add the beef mixture; stir fry 1-2 minutes. Reduce heat to medium-low; add kale & 1/2 cup of the broth. Cover and cook until wilted, about 7 minutes. Turn the heat up to medium-high, add add a bit more broth & remaining 1 T oil. Stir fry for 1 minute then remove from heat. At the end of the rice cycle, stir in the remaining broth. In bowls, divide rice then top with beef/kale mixture.
Seitan, mushroom, & rice stirfry
Created from my head 11/15/10
(4 servings, 260 calories per serving; very high protein)
Ingredients:
1 cup uncooked brown rice
2 1/2 cups water
1 T reduced salt soy sauce
1 tub chicken style seitan (3.5 servings)
1 pint (2 cups) sliced mushrooms
1 T white wine
1 T Trader Joe Soyaki sauce
Directions:
Cook the rice and water (takes ~ 40 minutes). Once finished, stir in soy sauce. About 10-15 minutes before it is done, heat a skillet over medium-high heat. Spray with non-stick cooking spray. Add seitan & mushrooms. Add wine, and stir fry until mushrooms cook and seitan starts to brown - stir to coat rice. Add the soyaki sauce and coat all. In bowls, add the rice, then top with the seitan mixture.
This healthy, vegetarian lasagna was a creation based on my mom’s meat lasagna, changed through experimentation, until I came up with this version. The canned tomato and mushrooms makes this pretty easy to throw together. Add a salad and some bread for a healthy dinner!
(4-6 servings)
Ingredients:
Spinach sauce:
1 package frozen spinach, thawed, or 2 cans spinach
2 tbsp olive oil
1 can (16oz) garlic diced tomatoes or 1 can regular diced tomatoes and 2 cloves fresh garlic, minced
1/4 cup minced onions (optional)
1 can (6 oz) tomato paste
2 tbsp fresh minced basil or 2 tsp dried basil
1 tsp crushed dried marjoram
1 can (4 oz) mushrooms
Tofu combo:
1 package firm tofu, rinsed and drained
2 tbsp parsley flakes
1/2 tsp salt
1/4 tsp pepper
Noodles:
8 oz lasagna noodles
Cheeses:
1 1/2 cup cheddar-flavored soy cheese (grated)
2 cup mozzarella-flavored soy cheese (grated)
Soy parmesan cheese
Directions
- Heat the oil in a large frying pan. Add the spinach and sauté for 2 minutes. Add the diced tomatoes, tomato paste, onions, spices, and mushrooms. Stir together, reduce the heat, cover and simmer for 15 minutes, stirring occasionally.
- Meanwhile, prepare the lasagna noodles. Cook the noodles al dente according to package instructions. (If needed – if you use the no-cook lasagna noodles, then skip this step).
- Once both the noodles and the sauce are cooking, prepare the tofu and cheese layers. Scramble the tofu and add the parsley, salt and pepper. Using a fork, combine until almost smooth (will be a bit lumpy, but a bit smoother than cottage cheese). In another bowl, combine the mozzarella and cheddar cheeses.
- Drain the lasagna noodles. Preheat oven to 375. In a greased 13x9 inch pan, layer 1/2 of the noodles, covering the bottom of the pan. Spread half of the tofu mixture across the noodles, then do the same with spinach sauce. Sprinkle a thin layer of the cheese mixture over the mixtures. Repeat the layers. Sprinkle parmesan cheese over the top.
- Bake in the oven 35-40 minutes, or until top layer begins to brown. Remove from the oven and let it cool for 10 minutes, then cut and serve.
Sweet Potato Lentil Stew
(Makes 5 servings. 280 calories per serving )
Ingredients:
3 cups sweet potatoes (about 4-5 medium) - scrubbed clean & cubed
1.5 cups dried lentils, rinsed
4 cups low sodium vegetable broth
Large handful baby carrots (or 3 medium carrots), cut into 1/2 inch pieces
1 small red pepper, chopped
1 small onion chopped (or 1 tbsp dried minced onion)
4 garlic cloves, minced
1/2 tsp ground cumin
1/4 tsp ground ginger
1/4 cup minced fresh cilantro (or 1/2 tsp dried cilantro)
salt & pepper to taste
Directions:
In a slow cooker, add the potatoes, carrots, onion, and bell pepper, then add the lentils. Sprinkle the spices (not the salt and pepper) over everything (if using dried cilantro, add it here. If using fresh, do not add until the end). Pour the veggie broth over everything, and carefully stir everything together. Cover and cook on low for 6 hours, or until the vegetables are tender (check by sticking a fork into the potatoes & carrots - it should easily pierce through things). Stir in the cilantro & salt and pepper to taste. Serve with a salad and fresh whole grained bread. Enjoy!
Easy Spanish Rice
This is easy to put together. You can use the stove, or a rice cooker, if you have one. The rice and beans combine to create a complete protein (a perfect vegetarian meal!).
(makes 4 servings)
Ingredients
1 1/2 cup rice (I like Jasmine rice)
1 can V-8 juice
1 bay leaf
1.5 cup water
1 can black beans
1 tbsp balsamic vinegar
Directions
Combine the rice, V-8 juice, water, bay leaf, and spices in a pot. Bring to a boil, then reduce and simmer until water is absorbed, about 30 minutes. Rinse the black beans, and mix with the vinegar. Stir into the rice mixture during the last few minutes of cooking. Serve hot.
Quick Artichoke Pasta
This is a nice, quick dinner to prepare. It takes about 10-15 minutes to prepare, but the artichoke hearts make it seem like a fancier meal.
(3-4 servings)
Ingredients
8 ounces angel hair pasta
garlic to taste
1 can artichoke hearts (rinsed and drained)
1 tablespoon white wine
1 can diced tomatoes (undrained)
Parmesan cheese
A sprinkle of Italian spices (basil, oregano, marjoram, thyme)
Directions
Cook the pasta according to the box. Meanwhile heat a small frying pan over medium-high heat. Spray with Pam, and then add the garlic and artichoke hearts. Sauté for a few minutes. Add the tomatoes and spices, turn down the heat, cover and simmer until the pasta is done. Toss together and sprinkle with parmesan cheese
Tofu Pizza
Admittedly, this pizza looks strange, due to the texture of the tofu. Yet I have fed it to my non-vegetarian friends, and once over the look, they love the way it tastes. I often make it with no additional toppings, though you could add whatever veggies you please. Since you make the crust, it takes a while, but is well-worth it. Alternatively, you could use a pre-made crust to speed things up. This is a very healthy version of pizza!
(8-10 slices, 4-5 servings)
Ingredients:
For crust:
9-11 ounces warm (not hot) water
½ tsp salt
1 T olive oil
2 cups all-purpose flour
1 ½ cups whole wheat flour
1 tsp active dry yeast
For sauce:
1 can tomato paste (6 oz)
1 tsp dried oregano
1 tsp dried basil
¼ tsp garlic powder
1 package firm tofu, rinsed and drained
Other veggies as toppings
Parmesan cheese (I use vegan soy cheese)
Directions:
- In a bread maker, add the ingredients in the order specified by the manufacturer (I add the water salt and oil, then sprinkle flours on top, make a well and add the yeast, but check your machine). Set to the dough setting and let it run its course.
- After the cycle finishes (mine takes 1.5 hours, though you can stop it a bit early to rush things), punch down the dough. Preheat the oven to 400 degrees. Spray a pizza tray with non-stick cooking spray (optionally, sprinkle with cornmeal – this adds a nice texture to the bottom of the crust). Spread the dough across the pan. Let it rest 10 minutes, while you prepare the toppings.
- For the topping, mash the tofu with a fork. Add the other ingredients and stir well. Spread over the crust. Sprinkle with parmesan cheese.
- Bake 15-20 minutes, or until crust is golden brown. Remove from the oven and let it sit a few minutes before slicing. Enjoy!
Sweet Potato Lentil Stew
Modified from a taste of home recipe
( Makes 5 servings. 280 calories per serving)
Ingredients:
3 cups sweet potatoes (about 4-5 medium) - scrubbed clean & cubed
1.5 cups dried lentils, rinsed
4 cups low sodium vegetable broth
Large handful baby carrots (or 3 medium carrots), cut into 1/2 inch pieces
1 small red pepper, chopped
1 small onion chopped (or 1 tbsp dried minced onion)
4 garlic cloves, minced
1/2 tsp ground cumin
1/4 tsp ground ginger
1/4 cup minced fresh cilantro (or 1/2 tsp dried cilantro)
salt & pepper to taste
Directions:
In a slow cooker, add the potatoes, carrots, onion, and bell pepper, then add the lentils. Sprinkle the spices (not the salt and pepper) over everything (if using dried cilantro, add it here. If using fresh, do not add until the end). Pour the veggie broth over everything, and carefully stir everything together. Cover and cook on low for 6 hours, or until the vegetables are tender (check by sticking a fork into the potatoes & carrots - it should easily pierce through things). Stir in the cilantro & salt and pepper to taste. Serve with a salad and (if your diet allows it) fresh whole grained bread. Enjoy!
Lentils w/ sweet potatoes & bruschetta sauce
All using ingredients from Trader Joes
(created 9/13/09. 5 servings = 275 calories; 4 servings = 350 calories)
Ingredients:
1 package pre-cooked lentils (refrigerated)
1 package red potatoes, cleaned & diced
1 jar bruschetta sauce
1 package organic spinach
fresh basil
Directions:
Cook the potatoes with water in the microwave for 12 minutes. Add to a pan sprayed with Pam. Stir in lentils, sauce, and spinach, cook until heated through and spinach cooks down. Stir in basil & enjoy.
Roasted sweet potatoes & seitan
(5 servings 225 C, 15.5g P, 5.5g F)
Ingredients:
1 package Whole Foods chicken style seitan (3.5 servings)
2-3 sweet potatoes (4 cups diced)
1 T maple syrup
1.5 T olive oil
1 tsp cinnamon
Dash nutmeg
water
Directions:
Dice seitan & potatoes, lay out in 9 x 13" pan. Combine water, oil, spices, & maple syrup. Pour over seitan/ potatoes, mix well. Roast at 400 degrees for ~ 30 minutes
"Chicken" & Sun-dried tomatoes
I served this with twice baked potatoes; could serve over pasta or rice.
(3 servings, 200 calories, 22 g protein, 7 g fat)
Ingredients:
3/4 cup boiling water
1/2 cube veggie bouillon cube
10 pieces sun-dried tomato (dried, not oil packed0, cut into smaller pieces
TJ vegan chicken (rinse well and cut into small pieces)
1 can mushrooms, well-rinsed
1 tsp minced garlic
sprinkle of shallots or dried minced onions
1 T olive oil
1 tsp cornstarch
1/2 tsp dried basil
1/2 cup soy milk
Directions:
Combine water & veggie cube, stir until mostly dissolved. Stir in tomatoes; let sit for 10 minutes. After about 5 minutes, heat a skillet pan (with cover) over medium heat. Spray with Pam (olive flavor), add olive oil, then chicken, mushrooms, and garlic. Saute for 2-3 minutes. Stir in tomato mixture and shallots. Bring to boil, then cover, reduce heat to low, and cook for 10 minutes. Near the end, combine cornstarch, basil, and milk; mix well. Add to chicken. Turn up heat to medium-high, bring to a simmer and cook and stir for 1-2 minutes or until thickened.
Seitan, kale, sweet potato, & polenta skillet
Created 8/19/12. Essentially a combo of two recipes from my vegan cookbook (due to buying wrong ingredients, but turned out well.
(6 servings, 6g F, 12.5g P, 205 calories)
Ingredients:
1 package polenta (Trader Joes)
1 package seitan (whole foods)
1 large or 2 small sweet potatoes
1 package kale (TJs)
2 T oil, divided
1 T soy sauce
1 T balsamic vinegar
few sun dried tomatoes
Directions:
- Dice polenta. Heat large skillet over medium heat. Spray with non-fat spray. Add polenta. Cook, gently stirring/ turning over every few minutes until touched with brown (15-20 min).
- Meanwhile, cook the sweet potato in microwave. Once done, plunge in cold water, then remove skin & dice.
- Meanwhile, in a second large pot or walk, combine kale and 1/2 cup water. Cover and simmer over medium heat until bright green & reduced. At end of time, sprinkle with balsamic vinegar
- When polenta is done, remove to bowl. In same skillet, reduce heat a bit, add 1 T oil & soy sauce, then seitan. Stir fry a few minutes, then add sweet potatoe, stir fry a minute or two longer. Carefully stir in polenta & sun dried tomato, then combine all with kale. Sprinkle with 1 more T of oil. Mix gently, serve hot.
Seitan Pineapple Pepper Stir Fry
(6 servings, 275 calories, 13 g protein, 6.5 g fat)
Ingredients:
1 package seitan (whole foods, 2.5 serving box)
2 T olive oil, split
1 T soy sauce
red, green, & yellow peppers, sliced to diced
1 can diced pineapple (16-20 oz), drained
1 can diced tomatoes
1 T dried minced onions
2 tsp curry powder
1 tsp cilantro
2 packages frozen TJ rice, or 1 cup uncooked (cook it up)
1 cup soy milk
1 tsp cornstarch
Directions:
Heat 1 T oil & soy sauce in wok. Add seitan, stir fry 3-5 minutes. Remove to a bowl. Heat rest of oil. Add peppers, stir fry a few minutes. Add pineapple, tomatoes, onion, cilantro, curry, and 1/2 cup. Bring to a simmer, and simmer for 5 minutes. Stir in rice and seitan. Mix cornstarch & rest of milk, add to mix. Heat for a few minutes until starts to thicken. Serve hot.
Chicken kale skillet
Created May 26, 2012
(5 servings 17g protein, 7g fat, 240 calories)
Ingredients:
1 package TJ chicken, rinsed & diced
1 package kale
1 can diced tomatoes
2 T olive oil
1 medium sweet potato
1 T balsamic vinegar
1 tsp curry powder
2 package frozen TJ brown rice (2 servings)
1/4 tsp minced garlic
Directions:
Cook potato in microwave. Meanwhile, heat 1 T oil in wok. Add chicken, stir fry 2-3 minutes. Add kale & a bit of water, lower heat to medium-low, cover, and reduce for a few minutes. After the potato is done, plunge in cold water, then dice. Cook the rice. Add the other ingredients to the wok & stir fry until kale reduced. Stir in rice.
Lentil Loaf
Base recipe from vegan website, but modified with use
(Makes 12 servings, 200 calories each)
Ingredients:
Tomato topping:
2 6 oz cans tomato paste
1/2 tsp sugar
1 T apple cider vinegar
1 tsp dried minced onion
1 tsp garlic
Mix these together and set aside - will be used below.
Loaf
2 cups quick cooking oatmeal
1 block extra firm tofu (best is the double pack from TJs)
1 T dried minced onion
1 green and 1 red pepper, chopped
2 T tomato topping mixture
6 T cornmeal
1 can (15 ounces) lentils, rinsed & drained
2 T balsamic vinegar
2 T soy sauce
1 T olive oil
1/2 tsp thyme
1/2 tsp cumin
2 tsp parsley
1/2 tsp salt
1/2 tsp garlic
1/4 tsp onion powder
1/2 tsp dried mustard
Directions:
- Preheat oven to 375.
- Spray skillet with non-stick spray, add pepper and cook ~ 5 minutes. Near the end, add the onion.
- In a food processor, chop oats for 5 spins. Put in very large bowl. Add cornmeal & lentils.
- Drain & rinse tofu, put in food processor. Add cooked peppers, tomato topping, vinegar, soy sauce, oil, and spices. Pulse until well-mixed.
- Add to bowl, and mix all together. Should become much thicker (can use hands).
- Spray a large casserole dish with spray. Add mixture and shape into a loaf, leaving space around it. Spread the tomato mixture over top.
- Bake for 20 minutes, then cover with foil and cook 10 more minutes. Remove from oven and cool for 10 minutes
Beany Pasta Spirals
Created 5/15/10 by me. This is a very simple recipe that came from trying to use up pantry ingredients. Simple, but really good
(5 servings, 275 calories each)
Ingredients:
1 can kidney beans, rinsed & drained
1/2 package (8 oz) whole wheat pasta shapes
1 can diced tomatoes
herbes de provence
fresh basil
shredded soy cheese
Directions:
Spray a pan with nonstick cooking spray. Combine all ingredients (except cheese) and spread in pan. Fill with about 1.5 cans water - enough to just barely cover the pasta. Sprinkle with cheese. Cook at 350 degrees for 40-45 minutes or until pasta is tender.
Ginger "beef" & kale stir fry
(Make 6 servings280 calories, 15 g protein, 7 g fat)
Ingredients:
1.5 cups rice
3 cups water
1 cup boiling water
1 vegan boullion cube, divided
1 package TJ vegan beef strips, rinsed and cut into pieces
1 package TJ kale (10 oz cleaned & chopped)
2 tsp ground ginger
1 tsp minced ginger (4 cloves)
1 tsp minced onion
1/4 tsp paprika
2 T oil (divided).
Directions:
Cook the rice with 3 cups water & 1/2 boullion cube in rice cooker. Meanwhile, combine hot water & other half cube; dissolve. Combine the ginger, paprika, onion, & beef. In wok, heat 1 T oil over medium heat. Add the beef mixture; stir fry 1-2 minutes. Reduce heat to medium-low; add kale & 1/2 cup of the broth. Cover and cook until wilted, about 7 minutes. Turn the heat up to medium-high, add add a bit more broth & remaining 1 T oil. Stir fry for 1 minute then remove from heat. At the end of the rice cycle, stir in the remaining broth. In bowls, divide rice then top with beef/kale mixture.
Seitan, mushroom, & rice stirfry
Created from my head 11/15/10
(4 servings, 260 calories per serving; very high protein)
Ingredients:
1 cup uncooked brown rice
2 1/2 cups water
1 T reduced salt soy sauce
1 tub chicken style seitan (3.5 servings)
1 pint (2 cups) sliced mushrooms
1 T white wine
1 T Trader Joe Soyaki sauce
Directions:
Cook the rice and water (takes ~ 40 minutes). Once finished, stir in soy sauce. About 10-15 minutes before it is done, heat a skillet over medium-high heat. Spray with non-stick cooking spray. Add seitan & mushrooms. Add wine, and stir fry until mushrooms cook and seitan starts to brown - stir to coat rice. Add the soyaki sauce and coat all. In bowls, add the rice, then top with the seitan mixture.
Breads and Muffins
Homemade English Muffins
Growing up, my mom would make English muffins from scratch. They were amazing, but a lot of work. This bread machine version is much quicker, but is very similar in taste to her original version.
(makes 8-10 muffins)
Ingredients:
1 cup warm water
1 T margarine
1 tsp salt
1 T flax seed
2 T honey
2 cups bread flour
1 cup whole wheat flour
1 tsp yeast
Directions:
My Honey-Wheat Bread
This recipe was based off of several others bread machine recipes, but I have modified and tweaked it over time to come up with my own version. It’s gotten very good reviews from the many guests that I have served it to. The bread maker makes it very easy. Also, you can use the timer feature with this recipe, if needed.
(Makes 12-16 slices, depending on thickness of slices)
Ingredients:
11 oz lukewarm water
1 tsp salt
1 T butter
2 T honey
½ cup oatmeal
1 ½ cup whole wheat flour
2 cups bread flour
1 ½ tsp salt
Directions:
Add the ingredients in the order specified by your machine. Set the dial to the whole wheat bread setting and press start. After it finishes, let it sit for 5 minutes in the bread pan, and then remove it to a wire rack to finish cooling.
Cornbread
This is a very low-fat version of cornbread. I discovered through experimenting that the oil that cornbread recipes usually require is really unnecessary. This recipe starts with a mix, which makes it quick and easy to prepare.
Ingredients
1 box Trader Joe's Cornbread mix
1 T flax seed
1 cup hot water
1/2 cup soy milk
Directions
Variation
Pour into muffin tins, coated with non-stick cooking spray. Cook for 18-20 minutes at 375 degrees.
Vegan Blueberry Muffins with a Crumb Topping
This was the first vegan recipe that I created. One of my friends was a rather unhealthy vegan. My later recipes are much healthier, but this at least started to add some whole grains to her diet. These are best on the day you make them.
(Makes 12 muffins)
Ingredients:
For muffins
1 cup all purpose flour
1/2 cup wheat flour
1/2 cup sugar
1/4 tsp salt
1 tsp baking powder
1/3 cup veggie oil
1 tbsp flax seed
1/4 cup hot water
about 1/3 cup soy milk
3/4 cup blueberries (frozen)
non-stick cooking spray
For Crumb topping:
1/8 cup sugar
over full 1/8 cup white flour
2 tbsp soy margarine
3/4 tsp cinnamon
Directions:
Zucchini Chocolate Chip Muffins
These healthy muffins are low in calories, fat, and sugar, making a nice breakfast or midday snack. They aren’t as sweet as most muffins, but you don’t miss the sugar . They can be completely vegan if you use vegan chocolate chips.
(makes 12 muffins)
Ingredients
1 cup all-purpose flour
1/2 cup wheat flour
1/3 cup sugar
1 tsp baking soda
1 tsp cinnamon
1/2 tsp salt
1/4 cup hot water
1 tbsp flax seed
1/4 cup soymilk
1/2 cup unsweetened applesauce
1 tbsp lemon juice
1 tsp vanilla
1 cup shredded zucchini (1 medium)
1/3 cup semi-sweet chocolate chips
Directions
Variations:
Oatmeal Chocolate Chip Pumpkin Bread
(Makes 1 loaf)
Ingredients
¼ cup hot water
1 tbsp flax seed
1 cup canned pumpkin
1/2 cup unsweetened applesauce
about 1/3 cup honey (depends how sweet you want it)
2 tbsp soy milk (or regular milk)
¾ cup wheat flour
¾ cup all-purpose flour
¼ cup quick-cook oatmeal
1 tsp baking soda
1/2 tsp baking powder
1/4 tsp salt
1 tsp cinnamon
½ tsp nutmeg
½ tsp ginger
dash cloves
¼ cup chocolate chips or walnuts (if you do not use the chocolate chips, you might want to add some sugar or increase the honey)
Directions
Choconana Muffins
Chock full of whole grains, oatmeal, and good for you fruit, these low-fat, healthy treats certainly don’t lack in flavor. The best part? You can enjoy them fairly guilt-free (the egg-free version reduces fat further)
(Created August, 2006; Yield: 1 dozen)
Ingredients:
¾ cup all purpose flour
¾ cup whole wheat flour
½ cup quick cooking oats
1/3 cup brown sugar (packed)
1 teaspoon baking powder
¾ teaspoon baking soda
½ tsp salt
½ tsp cinnamon
2 eggs, lightly beaten (or 1/2 cup hot water with 2 T ground flaxseed)
¼ cup soy milk (you can substitute low-fat or fat-free milk)
2 medium very ripe bananas, mashed
½ cup applesauce
1 tsp vanilla
1/3 cup chocolate chips
Directions:
Vegan french toast bake
Created 4/12/09.
Ingredients:
1 good sized serving day old french bread (I used a couple pieces of Panera French baguette), cut into 1/2 inch cubes.
1 tsp flax seed
1 scoop soy protein powder
hot water
almond milk
cinnamon
sugar free vanilla flavoring
Directions:
Preheat oven to 400 degrees. Spray a small pan with nonstick cooking spray. Spread bread cubes over the bottom. In a small bowl, combine the flax seed, protein powder, and cinnamon. Add hot water & flavoring and stir briskly. Pour over bread. Pour some milk over everything to create a shallow layer of liquid in bottom of pan. Bake 15 minutes, stirring once or twice.
Cranberry Muffins
Created 12/27/12 for tea party with Aunt Sue and Uncle Carl, to use up Christmas cranberry sauce. Healthy, but really good
(Makes 12 muffins)
Ingredients:
1/2 cup whole wheat flour
1/2 cup all purpose flour
1/2 cup quick cook oats
1/4 cup brown sugar
1 tsp baking soda
1 tsp baking powder
1 tsp cinnamon
1/2 tsp salt
1/4 cup hot water
1 T ground flax seed
1/2 cup soy milk
1 cup cranberry sauce
Directions:
Heat oven to 400 degrees. Spray a muffin tin with nonfat cooking spray (Pam). In a medium sized bowl, combine dry ingredients. In a separate small bowl, combine the hot water and flax seed, stir quickly for 30 seconds. Stir in the soy milk and cranberry sauce. Pour wet ingredients into the dry ingredients, mix just until combined. Pour into prepared muffin tin. Bake for 20 minutes, or until a toothpick inserted into the muffins comes out clean. Remove from oven, let pan sit for 1-2 minutes, then remove muffins to a rack to cool.
Chocolate Oatmeal Bread
Created June 2012
(Makes 16 pieces 1.5 g protein, 2 g fat, 65 calories)
Ingredients:
1/2 cup whole wheat flour
1/2 cup all purpose flour
1/2 cup quick cooking oatmeal
1/4 cup sugar
1 T cocoa powder
1/2 tsp salt
1 tsp baking soda
1 tsp cinnamon
1 T flax seed
3/4 cup hot water
1 T veggie oil
1/2 cup applesauce
1 tsp vanilla
2 T mini chocolate chips
Directions:
Preheat oven to 350 degree. Combine dry ingredients. In separate flask, combine flaxseed & hot water, let sit at least 30 sec. Stir in oil, applesauce, & vanilla. Mix into dry ingredients, just until combined. Fold in Chocolate chips. Bake for ~20 minutes, until a toothpick comes out clean. Let sit a few minutes, then remove to a rack to finish cooling
Bread-maker Choco-banana wheat bread
Created 8/21/10. Adopted from Fleishman bread maker book. Unlike most banana breads, the only sugar comes from the bananas & chocolate, so it has a light sweetness, but nice texture & flavor.
(Makes 1 loaf, 12 slices, 130 calories each)
Ingredients:
1/2 cup soy milk
2 medium-smallish ripe bananas
1/2 tsp salt
1/2 T butter
2 cups bread flour
1 cup wheat flour
1/3 cup chocolate chips
1 1/2 tsp yeast
Directions:
Add to bread maker, adding the bananas with the soy milk, and the chocolate chips with the flour. Use the basic, light crust setting.
Cinnamon Raisin Bagels
Created 9/4/10
(Makes 6 bagels, 250 calories each)
Ingredients:
9-10 oz water
1 tsp salt
1/2 T butter
1/2 cup oatmeal
2 cups bread flour
1 cup whole wheat flours
1 T brown sugar
2 tsp cinnamon
1 1/2 tsp yeast
2 small packets, 1 large packet/ 3 T raisins
Directions:
Gingerbread
Developed fall 2010
(8 slices (4 servings): 225 calories per serving)
Ingredients:
3/4 cup hot water
1 T flax seed
1/2 T butter
1/2 tsp salt
1 T molasses
1/2 cup whole wheat flour
1 1/2 cup bread flour
3/4 tsp cinnamon
3/4 tsp ginger
1/4 tsp cloves
1 tsp yeast
Directions:
Place all in bread maker in order listed. Use basic setting, light crust. Can use the timer (though check it when it mixes to make sure it catches everything).
Growing up, my mom would make English muffins from scratch. They were amazing, but a lot of work. This bread machine version is much quicker, but is very similar in taste to her original version.
(makes 8-10 muffins)
Ingredients:
1 cup warm water
1 T margarine
1 tsp salt
1 T flax seed
2 T honey
2 cups bread flour
1 cup whole wheat flour
1 tsp yeast
Directions:
- Combine all in bread maker, set to dough.
- Sprinkle a cookie sheet with yellow cornmeal. After the bread cycle stops, roll out to about 1/2 inch thick.
- Use a circle cookie cutter or the the rim of a cup to make circles. Carefully lay on cookie sheet. Sprinkle additional cornmeal on top. Cover with Saran Wrap, and let sit in a warm place until doubled in size (about 30 minutes).
- Heat an electric fryer to 300 degrees. Spread a bit of margarine in the bottom. Carefully add the muffins, baking several at a time. Bake for 4-6 minutes per side (they will puff up as they bake. They will turn a light brown. Be careful to not overbake, or they will burn).
- Great to serve with butter and homemade jam. Or I like to eat them plain.
My Honey-Wheat Bread
This recipe was based off of several others bread machine recipes, but I have modified and tweaked it over time to come up with my own version. It’s gotten very good reviews from the many guests that I have served it to. The bread maker makes it very easy. Also, you can use the timer feature with this recipe, if needed.
(Makes 12-16 slices, depending on thickness of slices)
Ingredients:
11 oz lukewarm water
1 tsp salt
1 T butter
2 T honey
½ cup oatmeal
1 ½ cup whole wheat flour
2 cups bread flour
1 ½ tsp salt
Directions:
Add the ingredients in the order specified by your machine. Set the dial to the whole wheat bread setting and press start. After it finishes, let it sit for 5 minutes in the bread pan, and then remove it to a wire rack to finish cooling.
Cornbread
This is a very low-fat version of cornbread. I discovered through experimenting that the oil that cornbread recipes usually require is really unnecessary. This recipe starts with a mix, which makes it quick and easy to prepare.
Ingredients
1 box Trader Joe's Cornbread mix
1 T flax seed
1 cup hot water
1/2 cup soy milk
Directions
- Preheat oven to 350 degrees.
- Put the cornbread mix in a medium size mixing bowl. In a small bowl, combine the water and flax seed. Stir for about 30 seconds. Add the milk, mix well. Stir into dry mix, just until combined. Pour batter into an 8 x 8 x 2 pan, sprayed with nonstick cooking spray.
- Bake for 30-40 minutes, until the top begins to brown slightly and a knife inserted near the center comes out clean.
- Allow it to cool a few minutes before cutting. Enjoy!
Variation
Pour into muffin tins, coated with non-stick cooking spray. Cook for 18-20 minutes at 375 degrees.
Vegan Blueberry Muffins with a Crumb Topping
This was the first vegan recipe that I created. One of my friends was a rather unhealthy vegan. My later recipes are much healthier, but this at least started to add some whole grains to her diet. These are best on the day you make them.
(Makes 12 muffins)
Ingredients:
For muffins
1 cup all purpose flour
1/2 cup wheat flour
1/2 cup sugar
1/4 tsp salt
1 tsp baking powder
1/3 cup veggie oil
1 tbsp flax seed
1/4 cup hot water
about 1/3 cup soy milk
3/4 cup blueberries (frozen)
non-stick cooking spray
For Crumb topping:
1/8 cup sugar
over full 1/8 cup white flour
2 tbsp soy margarine
3/4 tsp cinnamon
Directions:
- Preheat oven to 400 degrees.
- In a medium sized bowl, combine the flours, sugar, salt, and baking powder.
- In a liquid measuring cup, combine the water and flaxseed - stir briskly for a minute. Add the vegetable oil and enough milk to make 1 cup. Add to dry ingredients and mix well.
- Stir in the blueberries. Pour into muffin tins, greased with non-stick cooking spray.
- For the topping, combine the ingredients and work any large lumps out. Sprinkle over the tops of the muffins.
- Bake 20-25 minutes, until the tops of the muffins are golden and a toothpick inserted near the center comes out clean. Allow the muffins to cool for 5 minutes in the pan and then remove to wire racks to finish cooling.
Zucchini Chocolate Chip Muffins
These healthy muffins are low in calories, fat, and sugar, making a nice breakfast or midday snack. They aren’t as sweet as most muffins, but you don’t miss the sugar . They can be completely vegan if you use vegan chocolate chips.
(makes 12 muffins)
Ingredients
1 cup all-purpose flour
1/2 cup wheat flour
1/3 cup sugar
1 tsp baking soda
1 tsp cinnamon
1/2 tsp salt
1/4 cup hot water
1 tbsp flax seed
1/4 cup soymilk
1/2 cup unsweetened applesauce
1 tbsp lemon juice
1 tsp vanilla
1 cup shredded zucchini (1 medium)
1/3 cup semi-sweet chocolate chips
Directions
- Preheat the oven to 350 degrees.
- Combine the first 6 ingredients in a medium sized bowl.
- In a small bowl, combine the water and flax seed, stir briskly for about 30 seconds. Add the soymilk, applesauce, lemon juice, and vanilla. Stir until well-mixed.
- Pour mixture into the dry ingredients and stir just until moistened.
- Carefully fold in the zucchini and chocolate chips.
- Scoop the batter into muffin tins, (either use paper liners or spray muffin pans with non-fat cooking spray). Fill each one about 2/3 full.
- Bake at 350 degrees for about 15-20 minutes, until a toothpick inserted near the center comes out clean.
- Cool in the pan for a few minutes, then remove to wire racks to finish cooling.
Variations:
- Instead of chocolate chips, use walnuts (or do both). If you do not use the chocolate chips, increase the sugar to 1/2 cup.
- Regular milk could be substituted for the soymilk.
- The water and flax seed combination replaces the eggs normally in recipes – you could probably use 1 egg instead (though the flax seed offers some great health benefits – low in fat & cholesterol, high in fiber & Omega-3).
Oatmeal Chocolate Chip Pumpkin Bread
(Makes 1 loaf)
Ingredients
¼ cup hot water
1 tbsp flax seed
1 cup canned pumpkin
1/2 cup unsweetened applesauce
about 1/3 cup honey (depends how sweet you want it)
2 tbsp soy milk (or regular milk)
¾ cup wheat flour
¾ cup all-purpose flour
¼ cup quick-cook oatmeal
1 tsp baking soda
1/2 tsp baking powder
1/4 tsp salt
1 tsp cinnamon
½ tsp nutmeg
½ tsp ginger
dash cloves
¼ cup chocolate chips or walnuts (if you do not use the chocolate chips, you might want to add some sugar or increase the honey)
Directions
- Preheat oven to 350 degrees.
- Combine the water and flaxseed; stir briskly for about 30 seconds. Add the pumpkin, applesauce, honey, and milk and mix well.
- In a medium-sized bowl, combine the flour, oatmeal, and spices. Add the liquid mixture and mix until combined. Gently stir in the chocolate chips and/or nuts.
- Pour into a loaf pan sprayed with non-stick cooking spray. Bake about 50 minutes, or until a knife inserted near the center comes out clean. Remove from the oven, then let it sit for 10 minutes in the pan, before removing to a rack to cool.
- Enjoy!
Choconana Muffins
Chock full of whole grains, oatmeal, and good for you fruit, these low-fat, healthy treats certainly don’t lack in flavor. The best part? You can enjoy them fairly guilt-free (the egg-free version reduces fat further)
(Created August, 2006; Yield: 1 dozen)
Ingredients:
¾ cup all purpose flour
¾ cup whole wheat flour
½ cup quick cooking oats
1/3 cup brown sugar (packed)
1 teaspoon baking powder
¾ teaspoon baking soda
½ tsp salt
½ tsp cinnamon
2 eggs, lightly beaten (or 1/2 cup hot water with 2 T ground flaxseed)
¼ cup soy milk (you can substitute low-fat or fat-free milk)
2 medium very ripe bananas, mashed
½ cup applesauce
1 tsp vanilla
1/3 cup chocolate chips
Directions:
- Preheat oven to 375 degrees. In a large bowl, combine the flours, oatmeal, sugar, baking powder & soda, salt, and cinnamon. In a smaller bowl, combine eggs, milk, bananas, applesauce, and vanilla – mix well. Stir into dry ingredients, just until moistened. Gently stir in the chocolate chips.
- Coat muffin tins with nonstick cooking spray or use paper liners. Evenly divide the batter for 12 muffins (each will be about ¾ or a bit more full). Bake for 15-20 minutes, or until a toothpick inserted in the middle comes out clean. Cool for 5 minutes before removing from pan to a wire rack to finish cooling.
Vegan french toast bake
Created 4/12/09.
Ingredients:
1 good sized serving day old french bread (I used a couple pieces of Panera French baguette), cut into 1/2 inch cubes.
1 tsp flax seed
1 scoop soy protein powder
hot water
almond milk
cinnamon
sugar free vanilla flavoring
Directions:
Preheat oven to 400 degrees. Spray a small pan with nonstick cooking spray. Spread bread cubes over the bottom. In a small bowl, combine the flax seed, protein powder, and cinnamon. Add hot water & flavoring and stir briskly. Pour over bread. Pour some milk over everything to create a shallow layer of liquid in bottom of pan. Bake 15 minutes, stirring once or twice.
Cranberry Muffins
Created 12/27/12 for tea party with Aunt Sue and Uncle Carl, to use up Christmas cranberry sauce. Healthy, but really good
(Makes 12 muffins)
Ingredients:
1/2 cup whole wheat flour
1/2 cup all purpose flour
1/2 cup quick cook oats
1/4 cup brown sugar
1 tsp baking soda
1 tsp baking powder
1 tsp cinnamon
1/2 tsp salt
1/4 cup hot water
1 T ground flax seed
1/2 cup soy milk
1 cup cranberry sauce
Directions:
Heat oven to 400 degrees. Spray a muffin tin with nonfat cooking spray (Pam). In a medium sized bowl, combine dry ingredients. In a separate small bowl, combine the hot water and flax seed, stir quickly for 30 seconds. Stir in the soy milk and cranberry sauce. Pour wet ingredients into the dry ingredients, mix just until combined. Pour into prepared muffin tin. Bake for 20 minutes, or until a toothpick inserted into the muffins comes out clean. Remove from oven, let pan sit for 1-2 minutes, then remove muffins to a rack to cool.
Chocolate Oatmeal Bread
Created June 2012
(Makes 16 pieces 1.5 g protein, 2 g fat, 65 calories)
Ingredients:
1/2 cup whole wheat flour
1/2 cup all purpose flour
1/2 cup quick cooking oatmeal
1/4 cup sugar
1 T cocoa powder
1/2 tsp salt
1 tsp baking soda
1 tsp cinnamon
1 T flax seed
3/4 cup hot water
1 T veggie oil
1/2 cup applesauce
1 tsp vanilla
2 T mini chocolate chips
Directions:
Preheat oven to 350 degree. Combine dry ingredients. In separate flask, combine flaxseed & hot water, let sit at least 30 sec. Stir in oil, applesauce, & vanilla. Mix into dry ingredients, just until combined. Fold in Chocolate chips. Bake for ~20 minutes, until a toothpick comes out clean. Let sit a few minutes, then remove to a rack to finish cooling
Bread-maker Choco-banana wheat bread
Created 8/21/10. Adopted from Fleishman bread maker book. Unlike most banana breads, the only sugar comes from the bananas & chocolate, so it has a light sweetness, but nice texture & flavor.
(Makes 1 loaf, 12 slices, 130 calories each)
Ingredients:
1/2 cup soy milk
2 medium-smallish ripe bananas
1/2 tsp salt
1/2 T butter
2 cups bread flour
1 cup wheat flour
1/3 cup chocolate chips
1 1/2 tsp yeast
Directions:
Add to bread maker, adding the bananas with the soy milk, and the chocolate chips with the flour. Use the basic, light crust setting.
Cinnamon Raisin Bagels
Created 9/4/10
(Makes 6 bagels, 250 calories each)
Ingredients:
9-10 oz water
1 tsp salt
1/2 T butter
1/2 cup oatmeal
2 cups bread flour
1 cup whole wheat flours
1 T brown sugar
2 tsp cinnamon
1 1/2 tsp yeast
2 small packets, 1 large packet/ 3 T raisins
Directions:
- Put ingredients in bread maker, and set to the dough setting.
- Stop at the end of the first cycle (20 minutes). Remove the dough. On a lightly floured board, divide the dough into 6-10 portions. Roll into a thick snake, then join the ends together. Place on a lightly greased cooking sheet. Cover and let rise until doubled, about 30 minutes.
- Bring a large pot of water to a boil, and start preheating the over to 400 degrees. When the water is boiling, gently add 2-3 bagels to the water. Cook for 1 minute, flip over, cook for 1 minutes. Remove with a slotted spoon and drain on a towel.
- Sprinkle the sheets with a bit of cornmeal. Add the bagels. Bake 20 minutes, until golden brown. Remove to wire racks to cool.
Gingerbread
Developed fall 2010
(8 slices (4 servings): 225 calories per serving)
Ingredients:
3/4 cup hot water
1 T flax seed
1/2 T butter
1/2 tsp salt
1 T molasses
1/2 cup whole wheat flour
1 1/2 cup bread flour
3/4 tsp cinnamon
3/4 tsp ginger
1/4 tsp cloves
1 tsp yeast
Directions:
Place all in bread maker in order listed. Use basic setting, light crust. Can use the timer (though check it when it mixes to make sure it catches everything).
Desserts
Peggy’s Vegan Pumpkin Pie
This vegan version of pumpkin pie is excellent – and about 1/3 of the calories usually in pumpkin pie. Because tofu takes on the flavor of other ingredients, it is best to make the pie a day before you need it, and let it sit in the refrigerator overnight.
(8 servings)
Ingredients:
1 package firm tofu
2 cups canned or cooked pumpkin (a 15 oz can works well)
1/3 cup honey
1 tsp vanilla
1 tbsp pumpkin pie spice (or 1 ½ tsp cinnamon + ¾ tsp ginger + ¼ tsp nutmeg + ¼ tsp ground cloves)
1 9” pie crust (I like to use a graham cracker crust – check the ingredients to make sure it is vegan – but you can also use an unbaked pastry crust)
Directions
Preheat oven to 400 degrees. In a blender or food processor, blend the tofu until smooth. Add the pumpkin, honey, vanilla, and spices, mix very well. Pour into the crust. Bake 45 – 60 minutes (to check, insert a toothpick into the center of the pie; it should come out mostly clean). Let it cool, then cover and refrigerate overnight (this allows the flavors to really mix together well). Serve and enjoy!
Cherry Cream Crumble
This is a recipe that I developed while pool running. The idea developed throughout the run, and by the end, I was determined to try a create a cherry-type cobbler. This was the result, after a few attempts.
(Makes 8 servings, 1 slice = 175 calories)
Ingredients:
1 low fat graham cracker crust
1 can pitted tart cherries, packed in water (not heavy syrup)
1-12 ounce package firm tofu
½ tsp almond extract, split
1 ½ tsp + 1 tsp cinnamon, split
1 T + ½ T sugar
1 T cornstarch
1 T flour
1 T butter/margarine
Directions:
Reduced fat pie cherry pie
(8 servings, 155 calories, 2 g protein, 4 g fat)
Ingredients:
3/4 cup all-purpose flour
1/4 cup wheat flour
1/2 tsp salt
3 T margarine
1/4-1/3 cup cold water
1 can cherry pie filling
1/2 tsp almond extract
Directions:
Combine flours & salt. Cut in butter with pastry cutter. Stir in water with fork until forms a dough. Roll out. Prick with fork. Dump in cherries. Sprinkle over almond extract
Chocolate chip blondies
Created 3/26/10
(Makes 1 dozen, 40 calories each)
Ingredients:
1/2 cup whole wheat flour
1/2 cup white four
1/4 cup brown sugar
1 tsp baking powder
1/2 tsp cinnamon
1/2 tsp salt
1/4 cup hot water
1 T flax seed
1/4 cup soy milk
1/2 cup applesauce
1 tsp vanilla
1/3 cup chocolate chips
Directions:
Combine dry ingredients, Combine flax seed & water, stir briskly for 30 seconds. Add soy milk, applesauce, and vanilla. Add to dry ingredients, mix just until combined. Stir in chocolate chips. Bake at 350 degrees for 20 minutes. Cool on wire rack, and cut into 16 bars.
Vegan Brownies
From my friend Jackie Gardner in California, then modified to be healthier
Ingredients:
1/2 cup sugar
1/2 cup all purpose flour, 1/2 cup whole wheat flour
1 T flax seed
1/4 cup oil
1/2 cup + 2 T water
1/3 cup cocoa powder
1/2 tsp baking powder
1/4 tsp salt
Chocolate chips
Directions:
Mix wet ingredients, then dump in dry. Mix together - don't overmix. Sprinkle chocolate chips over top. Bake at 350 for 20-25 minutes.
This vegan version of pumpkin pie is excellent – and about 1/3 of the calories usually in pumpkin pie. Because tofu takes on the flavor of other ingredients, it is best to make the pie a day before you need it, and let it sit in the refrigerator overnight.
(8 servings)
Ingredients:
1 package firm tofu
2 cups canned or cooked pumpkin (a 15 oz can works well)
1/3 cup honey
1 tsp vanilla
1 tbsp pumpkin pie spice (or 1 ½ tsp cinnamon + ¾ tsp ginger + ¼ tsp nutmeg + ¼ tsp ground cloves)
1 9” pie crust (I like to use a graham cracker crust – check the ingredients to make sure it is vegan – but you can also use an unbaked pastry crust)
Directions
Preheat oven to 400 degrees. In a blender or food processor, blend the tofu until smooth. Add the pumpkin, honey, vanilla, and spices, mix very well. Pour into the crust. Bake 45 – 60 minutes (to check, insert a toothpick into the center of the pie; it should come out mostly clean). Let it cool, then cover and refrigerate overnight (this allows the flavors to really mix together well). Serve and enjoy!
Cherry Cream Crumble
This is a recipe that I developed while pool running. The idea developed throughout the run, and by the end, I was determined to try a create a cherry-type cobbler. This was the result, after a few attempts.
(Makes 8 servings, 1 slice = 175 calories)
Ingredients:
1 low fat graham cracker crust
1 can pitted tart cherries, packed in water (not heavy syrup)
1-12 ounce package firm tofu
½ tsp almond extract, split
1 ½ tsp + 1 tsp cinnamon, split
1 T + ½ T sugar
1 T cornstarch
1 T flour
1 T butter/margarine
Directions:
- Preheat oven to 400 degrees.
- In a small saucepan, drain the juice from the cherries. Add ¼ tsp almond extract, 1 tsp cinnamon, 1 T sugar, and 1 T cornstarch. Heat over medium heat, stirring constantly, until the mixture starts to bubble. Keep cooking until it starts to thicken a bit. Stir in the cherries, then remove from the heat. Remove about half the cherries to a bowl.
- In a food processor, combine the tofu, ¼ tsp almond extract, ½ tsp cinnamon, and the remaining cherry mixture (this should be about half the cherries and the sauce). Process until smooth. Pour into the graham cracker crust. Spread the reserved cherries over top.
- For the topping, combine the butter, flour, ½ T sugar, and 1 tsp cinnamon with a fork, until it resembles a crumbly texture. Sprinkle over the pie.
- Bake for about 35-40 minutes, until set, and slightly browned on top.
- You can eat the crumble at this point, but since it uses the tofu, it will be better if you let it cool, and then refrigerate it over night. To serve, either reheat the pie, or stick a single piece in the microwave for 35 seconds.
Reduced fat pie cherry pie
(8 servings, 155 calories, 2 g protein, 4 g fat)
Ingredients:
3/4 cup all-purpose flour
1/4 cup wheat flour
1/2 tsp salt
3 T margarine
1/4-1/3 cup cold water
1 can cherry pie filling
1/2 tsp almond extract
Directions:
Combine flours & salt. Cut in butter with pastry cutter. Stir in water with fork until forms a dough. Roll out. Prick with fork. Dump in cherries. Sprinkle over almond extract
Chocolate chip blondies
Created 3/26/10
(Makes 1 dozen, 40 calories each)
Ingredients:
1/2 cup whole wheat flour
1/2 cup white four
1/4 cup brown sugar
1 tsp baking powder
1/2 tsp cinnamon
1/2 tsp salt
1/4 cup hot water
1 T flax seed
1/4 cup soy milk
1/2 cup applesauce
1 tsp vanilla
1/3 cup chocolate chips
Directions:
Combine dry ingredients, Combine flax seed & water, stir briskly for 30 seconds. Add soy milk, applesauce, and vanilla. Add to dry ingredients, mix just until combined. Stir in chocolate chips. Bake at 350 degrees for 20 minutes. Cool on wire rack, and cut into 16 bars.
Vegan Brownies
From my friend Jackie Gardner in California, then modified to be healthier
Ingredients:
1/2 cup sugar
1/2 cup all purpose flour, 1/2 cup whole wheat flour
1 T flax seed
1/4 cup oil
1/2 cup + 2 T water
1/3 cup cocoa powder
1/2 tsp baking powder
1/4 tsp salt
Chocolate chips
Directions:
Mix wet ingredients, then dump in dry. Mix together - don't overmix. Sprinkle chocolate chips over top. Bake at 350 for 20-25 minutes.