Zucchini Sauté

INGREDIENTS

Makes 5 servings

• 1¼ pounds zucchini (about 3 medium zucchini) 
• ½ teaspoon olive oil 
• 1 tablespoon dried oregano 
• 2 cloves garlic, finely chopped 
• 1 teaspoon grated lemon peel 
• 1 tablespoon grated Parmesan cheese 
• ¼ teaspoon ground black pepper

HOW TO MAKE

1. Cut zucchini in half crosswise, then cut each half into 4 lengthwise sticks.
2. Heat oil in a heavy nonstick skillet over medium-high heat.
3. Add oregano and garlic, and sauté for about 2 minutes.
4. Add zucchini and lemon peel, and sauté for about 3 minutes until zucchini is lightly browned.
5. Mix in Parmesan cheese and pepper. Serve warm.

Nutrition information per serving:

Calories 32, Carbohydrate 5 g,
Dietary Fiber 2 g, Protein 2 g, Total Fat 1 g,
Saturated Fat 0 g, Trans Fat 0 g,
Cholesterol 1 mg, Sodium 31 mg

Apple Glazed Sweet Potatoes

INGREDIENTS

Makes 4 servings

• 2½ cups unsweetened 100% apple juice 
• ½ teaspoon ground cinnamon
• ¼ teaspoon salt 
• 2 pounds sweet potatoes (about 4 small potatoes), peeled and thinly sliced

HOW TO MAKE

1. Combine apple juice, cinnamon, and salt in a large skillet. Add sliced sweet potatoes and bring to a boil over high heat.
2. Reduce heat slightly and simmer potatoes, stirring occasionally, for 20 to 25 minutes or until potatoes are tender and juice has been reduced to a glaze. Serve while hot.

Nutrition information per serving: 

Calories 208, Carbohydrate 50 g,
Dietary Fiber 5 g, Protein 3 g, Total Fat 0 g,
Saturated Fat 0 g, Trans Fat 0 g,
Cholesterol 0 mg, Sodium 200 mg

Spud Stuffers

INGREDIENTS

Makes 4 servings

• 4 medium baking potatoes 
• 4 tablespoons light sour cream

HOW TO MAKE

1. Wash potatoes and pierce 3 times with a fork. Microwave on high for about 6 minutes. Turn potatoes over and cook on high for 10 minutes more. Or, bake in the oven at 400°F for 45 to 60 minutes.
2. When cooked, carefully cut potatoes open on the top. Place 1 tablespoon sour cream on top of each potato. Top each potato with one of the toppings listed on the next page and serve while hot. The ingredient amounts listed are for one potato.

Toppings 

Mexican Topping:

• ¼ cup prepared Fresh Salsa (see page 54) 
• 2 tablespoons shredded reduced fat Cheddar or Monterey Jack cheese 
• 1 tablespoon diced green chilies 

Nutrition information per serving: 

Calories 222, Carbohydrate 43 g,
Dietary Fiber 5 g, Protein 9 g, Total Fat 2 g,
Saturated Fat 1 g, Trans Fat 0 g,
Cholesterol 8 mg, Sodium 341 mg

Western Topping:

• 2 tablespoons chopped tomato 
• 2 tablespoons finely chopped green bell pepper 
• 2 tablespoons shredded reduced fat Cheddar cheese 
• 1 tablespoon sliced green onions 
• 2 tablespoon bacon bits 

Nutrition information per serving: 

Calories 259, Carbohydrate 44 g,
Dietary Fiber 6 g, Protein 13 g, Total Fat 4 g,
Saturated Fat 2 g, Trans Fat 0 g,
Cholesterol 8 mg, Sodium 327 mg

Veggie Topping:

• 3 tablespoons chopped broccoli 
• 2 tablespoons chopped yellow squash 
• 2 tablespoons shredded reduced fat Cheddar cheese 
• 1 tablespoon sliced green onions 

Nutrition information per serving:

Calories 216, Carbohydrate 41 g,
Dietary Fiber 5 g, Protein 10 g, Total Fat 2 g,
Saturated Fat 1 g, Trans Fat 0 g,
Cholesterol 8 mg, Sodium 174 mg

Tuna Apple Salad

INGREDIENTS

Makes 4 servings

• 2 (6-ounce) cans water packed tuna, drained 
• 2 tablespoons finely chopped red onion 
• 1 medium apple, cored and chopped 
• ¼ cup chopped celery 
• ¼ cup golden raisins 
• 3 tablespoons fat free Italian dressing 
• 2 cups salad greens 
• 2 medium whole wheat pitas

HOW TO MAKE

1. In a small bowl, stir together tuna, onion, apple, celery, raisins, and
2 tablespoons of dressing.
2. In another medium bowl, toss together salad greens with remaining dressing.
3. Cut pitas in half to make 4 pita pockets.
4. Carefully fill pita pockets with equal amounts of salad greens and tuna salad. Serve.

Nutrition information per serving: 

Calories 216, Carbohydrate 27 g,
Dietary Fiber 4 g, Protein 25 g, Total Fat 2 g,
Saturated Fat 0 g, Trans Fat 0 g,
Cholesterol 26 mg, Sodium 544 mg

Herbed Potato Salad

INGREDIENTS

Makes 6 servings

• 1½ pounds red potatoes (about 8 potatoes), cut into cubes 
• ½ cup light Italian dressing 
• ½ tablespoon spicy brown mustard 
• 1 tablespoon chopped fresh parsley 
• 1 teaspoon garlic salt 
• ¼ teaspoon ground black pepper 
• ½ cup chopped red bell pepper 
• ½ cup chopped green bell pepper 
• ½ cup chopped green onions 

HOW TO MAKE

1. In a large pot, cook potatoes in boiling water until tender, about 10 minutes (do not overcook).
2. Drain well and let cool.
3. Cut potatoes into bite-size pieces and place in a medium bowl.
4. In a small bowl, combine dressing, mustard, parsley, and seasonings; pour over potatoes and toss well.
5. Carefully stir in bell peppers and green onions. Cover and chill until ready to serve.

Nutrition information per serving:

Calories 132, Carbohydrate 24 g,
Dietary Fiber 4 g, Protein 2 g, Total Fat 4 g,
Saturated Fat 1 g, Trans Fat 0 g,
Cholesterol 0 mg, Sodium 441 mg

Zesty Asian Chicken Salad

INGREDIENTS

Makes 4 servings

• 3 boneless, skinless chicken breasts, cooked and chilled 
• 3 green onions, sliced 
• 1½ cups small broccoli florets 
• 2 medium carrots, peeled and cut into strips 
• 1 red bell pepper, cut into strips 
• 2 cups shredded cabbage 
• ½ cup fat free Asian or sesame salad dressing 
• ¼ cup 100% orange juice ¼ cup chopped fresh cilantro 

 HOW TO MAKE

1. Cut chicken breasts into small strips and place in a medium bowl with onions, broccoli, carrots, bell peppers, and cabbage.
2. In a small bowl, stir together dressing and juice. Pour over salad and toss well to coat. Stir in cilantro. Serve at room temperature.

Nutrition information per serving:

Calories 184, Carbohydrate 13 g,
Dietary Fiber 4 g, Protein 22 g, Total Fat 5 g,
Saturated Fat 1 g, Trans Fat 0 g,
Cholesterol 55 mg, Sodium 456 mg

Apple Turkey Gyro

INGREDIENTS

Makes 6 servings

• 1 cup sliced onion
• 1 tablespoon lemon juice
• 2 cups sliced red bell pepper
• 2 cups sliced green bell pepper
• 1 tablespoon vegetable oil
• ½ pound turkey breast, cut into thin strips
• 1 medium apple, cored and sliced
• 6 whole wheat pitas, lightly toasted
• ½ cup lowfat plain yogurt (optional)

HOW TO MAKE

1. In a nonstick skillet, sauté onion, lemon juice, and bell peppers in oil until crisp-tender.
2. Stir in turkey and cook until turkey is fully cooked. Remove from heat and stir in apple.
3. Fold pita in half and fill with apple mixture; drizzle with yogurt. Serve warm.

Nutrition information per serving: 

Calories 215, Carbohydrate 33 g,
Dietary Fiber 5 g, Protein 14 g,
Total Fat 4 g, Saturated Fat 1 g, Trans Fat 0 g,
Cholesterol 25 mg, Sodium 259 mg

Vegetable Quesadillas

INGREDIENTS

Makes 4 servings

• nonstick cooking spray 
• ½ cup chopped green bell pepper 
• ½ cup frozen corn, thawed 
• ½ cup sliced green onion 
• ½ cup chopped tomato 
• 2 tablespoons chopped fresh cilantro 
• 4 (6-inch) flour tortillas
• ½ cup shredded reduced fat Cheddar or Monterey Jack cheese

HOW TO MAKE

1. Spray a medium skillet with nonstick cooking spray. Sauté bell pepper and corn until softened, about 5 minutes.
2. Add green onion and tomato; cook for several minutes more until heated through; stir in cilantro. 3. Heat tortillas in a large skillet over high heat. Place equal amounts of cheese and vegetables on each tortilla; fold in half and continue to cook until cheese is melted and tortilla is crisp and lightly browned. Serve while hot.

Nutrition information per serving:

Calories 134, Carbohydrate 20 g,
Dietary Fiber 2 g, Protein 7 g, Total Fat 3 g,
Saturated Fat 1 g, Trans Fat 0 g,
Cholesterol 3 mg, Sodium 302 mg

Chicken Tortas

INGREDIENTS

Makes 4 servings

• 2 cups cooked, shredded chicken 
• 1 teaspoon chili powder 
• 2 cups prepared Fresh Salsa (see page 54) 
• 2 cups shredded romaine lettuce 
• 4 thin slices white onion 
• ½ cup shredded reduced fat Monterey Jack cheese 
• 2 radishes, sliced 
• 1 fresh avocado, mashed 
• 4 bolillos or French bread rolls, cut in half lengthwise

HOW TO MAKE

1. In a medium bowl, combine chicken, chili powder, and 1 cup Fresh Salsa.
2. In another medium bowl, combine lettuce, onion, cheese, and radishes.
3. Spread equal amounts of mashed avocado on each roll.
4. Place equal amounts of chicken and lettuce mixtures inside of each roll.
5. Spoon ¼ cup Fresh Salsa over lettuce and close sandwich. Serve immediately.

Nutrition information per serving:

Calories 379, Carbohydrate 32 g,
Dietary Fiber 6 g, Protein 30 g, Total Fat 15 g,
Saturated Fat 4 g, Trans Fat 0 g,
Cholesterol 67 mg, Sodium 500 mg

Avocado Garden Salad

INGREDIENTS

Makes 6 servings

• 6 cups torn or cut mixed salad greens 
• 3 medium tomatoes, chopped 
• 5 green onions, chopped 
• 1 small cucumber, peeled and chopped 
• 2 tablespoons lemon juice 
• 1 ⁄3 teaspoon garlic powder 
• ½ teaspoon ground black pepper 
• ½ teaspoon salt 
• 1 large avocado, peeled

HOW TO MAKE

1. Mix salad greens, tomatoes, onions, and cucumber in a large serving bowl.
2. In a small bowl, mix lemon juice, garlic powder, ground black pepper, and salt. Pour over salad mixture and toss together.
3. Cut avocado in half lengthwise. Remove pit and peel avocado halves. Slice into thin wedges, about 1/8-inch thick.
4. Arrange avocado slices on top of salad and serve immediately.

Nutrition information per serving: 

Calories 78, Carbohydrate 9 g,
Dietary Fiber 4 g, Protein 2 g, Total Fat 5 g,
Saturated Fat 1 g, Trans Fat 0 g,
Cholesterol 0 mg, Sodium 222 mg

Corn and Green Chili Salad

INGREDIENTS

Makes 4 servings

• 2 cups frozen corn, thawed 
• 1 (10-ounce) can diced tomatoes with green chilies, drained 
• ½ tablespoon vegetable oil 
• 1 tablespoon lime juice 
• 1 ⁄3 cup sliced green onions 
• 2 tablespoons chopped fresh cilantro

 HOW TO MAKE

1. Combine all ingredients in a medium bowl; mix well and serve.

Nutrition information per serving:

Calories 94, Carbohydrate 19 g,
Dietary Fiber 3 g, Protein 3 g, Total Fat 2 g,
Saturated Fat 0 g, Trans Fat 0 g,
Cholesterol 0 mg, Sodium 94 mg

Chicken Tomatillo Salad

INGREDIENTS

Makes 6 servings

Dressing: 

• 1 cup husked and quartered tomatillos 
• 3 tablespoons light Italian dressing 
• 1 fresh Anaheim chili, seeded and chopped 
• ¼ teaspoon ground black pepper 

Salad :

• 2 cups chopped, cooked chicken or turkey 
• 1 cup chopped red bell pepper 
• 1 cup frozen corn, thawed 
• 1 cup chopped carrots 
• 4 green onions, sliced 
• ¼ cup chopped fresh cilantro

HOW TO MAKE

1. In a blender or food processor container, purée tomatillos with dressing, Anaheim chili, and ground black pepper; set aside. 

2. Combine all salad ingredients in a large bowl and toss. 

3. Drizzle dressing over salad and toss well to coat. 

4. Cover and chill for 20 minutes or make a day ahead to allow flavors to blend. 

5. Serve on lettuce-lined plates or bowls.

Nutrition information per serving: 

Calories 141, Carbohydrate 12 g, 

Dietary Fiber 3 g, Protein 16 g, Total Fat 4 g, 

Saturated Fat 1 g, Trans Fat 0 g, 

Cholesterol 38 mg, Sodium 149 mg

Black Bean and Corn Pitas

INGREDIENTS

Makes 4 servings

• 1 (15-ounce) can low-sodium black beans 
• 1 cup frozen corn, thawed 
• 1 cup fresh or no salt added canned tomatoes 
• 1 avocado, chopped 
• 1 clove garlic, finely chopped 
• 1 teaspoon chopped fresh parsley 
• 1 ⁄8 teaspoon cayenne pepper or more to taste 
• 2 teaspoons lemon juice 
• ½ teaspoon chili powder 
• 2 medium whole wheat pita pockets 
• 1 ⁄3 cup shredded part-skim Mozzarella cheese 

HOW TO MAKE

1. Drain and rinse beans. In a medium bowl, combine beans, corn, tomatoes, avocado, and garlic. Add parsley, cayenne pepper, lemon juice, and chili powder.
2. Cut pita bread in half to form 4 pockets, and spoon equal amounts of filling into each half. Top with cheese and serve.

Nutrition information per serving:

Calories 352, Carbohydrate 54 g,
Dietary Fiber 17 g, Protein 16 g, Total Fat 10 g,
Saturated Fat 2 g, Trans Fat 0 g,
Cholesterol 5 mg, Sodium 176 mg

Tomato and Garlic Omelet

INGREDIENTS

Makes 1 serving

• ½ slice whole wheat bread
• ½ teaspoon olive oil
• 1 clove garlic, finely chopped nonstick cooking spray
• ¾ cup egg substitute
• 2 tablespoons grated part-skim Mozzarella cheese
• 1 large tomato, chopped
• 1 teaspoon dried basil

HOW TO MAKE

1. Preheat oven to 300°F.
2. Cut the bread into cubes; toss with oil and garlic in a small bowl. Spread the cubes in a single layer on a baking sheet and toast in the oven for 15 to 25 minutes, or until golden brown, tossing once or twice. Transfer to a plate to cool.
3. Spray a medium pan with nonstick cooking spray and heat over medium-high heat. Pour in egg substitute.
4. When the egg begins to set, spread evenly across the bottom of the pan and reduce the heat to low. 5. Once the top layer of egg is almost cooked, sprinkle the cheese and basil on top and scatter the tomatoes and bread over half of the omelet; fold the unfilled omelet half over the filling. Slide the omelet on a plate and serve.

Nutrition information per serving: 

Calories 235, Carbohydrate 18 g,
Dietary Fiber 5 g, Protein 27 g, Total Fat 7 g,
Saturated Fat 2 g, Trans Fat 0 g,
Cholesterol 8 mg, Sodium 506 mg

Huevos Rancheros with Fresh Salsa

INGREDIENTS

Makes 4 servings

• 4 (6-inch) corn tortillas 
• ½ tablespoon vegetable oil nonstick cooking spray 
• 1½ cups egg substitute 
• 2 tablespoons shredded Cheddar or Monterey Jack cheese 
• 2 cups Fresh Salsa (see page 54) 

HOW TO MAKE

1. Preheat oven to 450°F.
2. Lightly brush tortillas with oil on both sides and place on a baking sheet. Bake for 5 to 10 minutes or until tortillas are crisp on the edges and starting to brown. Remove from the oven and set aside.
3. Spray a large skillet with nonstick cooking spray.
4. Pour egg substitute into skillet. Cook over medium heat for 2 to 3 minutes until eggs are cooked through.
5. Place an equal amount of eggs on each tortilla and top each with ½ tablespoon cheese.
6. Place under the broiler for about 2 minutes until cheese is melted. Spoon ½ cup Fresh Salsa on each tortilla and top with ground black pepper. Serve warm.

Nutrition information per serving:

Calories 146, Carbohydrate 16 g,
Dietary Fiber 3 g, Protein 13 g, Total Fat 4 g,
Saturated Fat 1 g, Trans Fat 0 g,
Cholesterol 3 mg, Sodium 255 mg

Banana Berry Pancakes

INGREDIENTS

Makes 4 servings

• 1 large banana, peeled and sliced 
• 1 cup complete pancake mix 
• ½ cup water nonstick cooking spray 

Topping 

• 1 cup unsweetened frozen strawberries, thawed and sliced 
• 2 tablespoons orange juice

HOW TO MAKE

1. Place bananas in a medium bowl and mash with a fork. 

2. Add pancake mix and water; stir until blended. 

3. Spray a large skillet with nonstick cooking spray and heat over medium heat. 

4. Pour ¼ cup batter for each pancake into hot skillet. Cook pancakes for about 2 minutes per side until fully cooked.

 

Topping 

1. To make the topping, spray a pan with nonstick cooking spray and heat over medium heat. 

2. Cook berries and orange juice for 3 minutes or until the berries are soft. 

3. Spoon topping over pancakes and serve.

Nutrition information per serving: 

Calories 109, Carbohydrate 24 g, 

Dietary Fiber 2 g, Protein 2 g, Total Fat 1 g, 

Saturated Fat 0 g, Trans Fat 0 g, 

Cholesterol 3 mg, Sodium 182 mg

Papaya Boats

INGREDIENTS

Makes 4 servings

• 2 papayas, rinsed and peeled 
• 1 medium banana, peeled and sliced 
• 1 kiwifruit, peeled and sliced 
• 1 cup sliced strawberries 
• 1 (11-ounce) can mandarin oranges, drained 
• ¾ cup lowfat vanilla yogurt 
• 1 tablespoon honey* 
• 2 teaspoons chopped fresh mint (optional) 

HOW TO MAKE

1. Cut papayas in half lengthwise. Scoop out seeds. Place each half in a medium plate.
2. Place an equal amount of banana, kiwifruit, strawberries, and oranges in each papaya half.
3. Combine yogurt, honey and mint; mix well. Spoon over fruit before serving.

Nutrition information per serving: 

Calories 195, Carbohydrate 46 g,
Dietary Fiber 6 g, Protein 5 g, Total Fat 1 g,
Saturated Fat 0 g, Trans Fat 0 g,
Cholesterol 2 mg, Sodium 40 mg

Breakfast Fruit Cup

INGREDIENTS

Makes 4 servings

• 2 oranges, peeled, seeded, and sliced into bite-size pieces 
• 1 medium banana, peeled and sliced 
• 1 tablespoon raisins
•  1 ⁄3 cup lowfat vanilla yogurt 
• ½ teaspoon ground cinnamon 

HOW TO MAKE

1. In a small bowl, combine fruit.
2. Divide fruit equally into 4 bowls.
3. Put a rounded tablespoon of lowfat yogurt over fruit in each bowl, and sprinkle equal amounts of ground cinnamon before serving.

Nutrition information per serving: 

Calories 81, Carbohydrate 19 g,
Dietary Fiber 2 g, Protein 2 g, Total Fat 0 g,
Saturated Fat 0 g, Trans Fat 0 g,
Cholesterol 1 mg, Sodium 14 mg

Pumpkin Pie

INGREDIENTS

Serves 6-8 

• 16 to 24 ounces silken tofu
• 2 cups pumpkin purée
• ¾ cup maple or agave syrup
• ¾ cup evaporated cane sugar
• ¼ cup cornstarch
• 1 teaspoon vanilla extract
• 2 teaspoons ground cinnamon
• 1 teaspoon ground ginger
• ½ teaspoon ground nutmeg
• ½ teaspoon salt
• ¼ teaspoon ground cloves
• 1 9-inch unbaked pie shell

HOW TO MAKE

1. Preheat the oven to 400°F.
2. Combine all of the filling ingredients in a blender or food processor and blend until completely smooth. Pour the mixture into the pie shell.
3. Bake for 30 minutes, then turn down the oven temperature to 350°F. Bake for another 30-45 minutes or until the center of the pie appears set.
4. Remove from oven and allow to cool completely. Chill for at least 2 hours to allow the pie to firm up even more.

Fudge Brownies

INGREDIENTS

Makes 20 brownies

• 2 cups flour
• 2 cups sugar
• ½ cup cocoa powder
• 1 teaspoon baking powder
• ½ teaspoon salt
• 1 cup vegetable oil (½ cup can be substituted with apple sauce for a more cake-like brownie)
• 1 cup water
• 1 teaspoon vanilla
• 1 cup dairy-free chocolate chips (optional)
• ½ cup chopped walnuts (optional)

HOW TO MAKE

1. Preheat oven to 350°F and grease a 9 x 13-inch baking pan.
2. Combine dry ingredients in a mixing bowl. Whisk together wet ingredients and fold into the dry ingredients. If desired, add half the chocolate chips and chopped walnuts to the mix. Pour mixture into the prepared pan and sprinkle with remaining chocolate chips and walnuts, if using.
3. For fudge-like brownies, bake for 20-25 minutes. For cake-like brownies, bake 25-30 minutes. Let the brownies cool slightly before serving.

Classic Cupcakes with Buttercream Frosting

INGREDIENTS

Serves 2-4 

Cake :
• ¼ cup vegetable oil
• 1 tablespoon apple cider vinegar
• 2 teaspoons vanilla extract
• 1 ¼ cup dairy-free milk
• 2 cups all-purpose flour
• ¾ cup sugar
• 1 ½ teaspoons baking powder
• ½ teaspoon baking soda
• ½ teaspoon salt

Buttercream Frosting :
• 1 cup vegan butter
• 3-4 cups powdered sugar
• 1 teaspoon vanilla extract
• ¼ teaspoon salt
• 3-4 tablespoons dairy-free milk

HOW TO MAKE

Cake :

1. Preheat oven to 350°F. Prepare a cupcake tin by placing baking liners into each of the cups.
2. In a small bowl, slowly mix the oil, vinegar, and vanilla into the dairy-free milk, allowing it to curdle. In a large bowl, sift together the flour, sugar, baking powder, baking soda, and salt.
3. Pour the liquid mixture over the flour mixture and stir gently, being very careful not to over-mix. Once combined, spoon the batter into each of the lined cupcake cups, filling each about two-thirds of the way full.
4. Bake for 20-25 minutes or until a toothpick inserted into the center of a cake comes out clean. Remove from oven and allow to cool for a few minutes in the tray. Once cool enough to touch, remove from the tray and cool the rest of the way on a cookie rack.

Buttercream Frosting :

1. While the cupcakes are cooling, prepare the buttercream. Start by whipping the vegan butter with an electric mixer or by hand until slightly soft and smooth. Add the powdered sugar, 1 cup at a time. Add the full 4 cups for a sweeter and stiffer frosting.
2. Mix in the vanilla, salt, and a little bit of the dairy-free milk until your desired consistency is reached. Spread or pipe the frosting onto the completely cooled cupcakes in whatever fashion you like and enjoy

Chewy Chocolate Chip Cookies

INGREDIENTS

Makes 25-30 cookies 

• 1 cup vegan butter, softened
• ½ cup white sugar
• ½ cup brown sugar
• ¼ cup dairy-free milk
• 1 teaspoon vanilla
• 2 ¼ cups flour
• ½ teaspoon salt
• 1 teaspoon baking soda
• 12 ounces dairy-free chocolate chips


HOW TO MAKE

1. Preheat oven to 350°F.
2. In a large bowl, mix the butter, white sugar, and brown sugar until light and fluffy. Slowly stir in the dairy-free milk and then add the vanilla to make a creamy mixture.
3. In a separate bowl, combine the flour, salt, and baking soda. Add this dry mixture to the liquid mixture and stir well. Fold in the chocolate chips.
4. Drop small spoonfuls of the batter onto non-stick cookie sheets and bake for 8-10 minutes.

Cracking the Habit: Cooking without Eggs

 Use any of these tips to replace one egg when making cakes, muffins, pancakes, and bread.
• 2 tablespoons cornstarch mixed with 1 tablespoon water
• Half a banana, mashed
• 2 tablespoons water + 2 teaspoons baking powder
• ¼ cup silken tofu
• 1 tablespoon flax meal mixed with 1 tablespoon water
• ¼ cup applesauce + ½ teaspoon baking powder
• Ener-G Egg Replacer, follow directions on box
• 1 teaspoon The Vegg Baking Mix mixed with ¼ cup water

Holiday Stuffing

INGREDIENTS

Serves 6-8 

• 2 tablespoons vegetable oil, divided
• ½ small onion, diced
• 2 celery stalks, chopped
• 4 cups bread cubes, toasted
• 1 cup vegetable broth
• 2 Fuji, gala, or pink lady apples, cored and chopped
• 1 /3 cup raisins
• ¼ cup dried cranberries
• 1 teaspoon basil
• 1 teaspoon garlic powder
• 1 teaspoon oregano
• Salt and pepper, to taste



HOW TO MAKE

1. Preheat the oven to 350°F.
2. In a large skillet, heat 1 tablespoon of the oil. Sauté the onion and celery until tender, about 5-7 minutes.
3. Use the remaining oil to grease a medium casserole dish and pour the sautéed vegetables into the dish.
4. Add all the remaining ingredients and toss well, making sure all of the bread cubes are soaked in the vegetable broth. Bake for 45 minutes.

Creamy Mac & Cheese

INGREDIENTS

Serves 2-4 

• ½ pound pasta
• 1 tablespoon mustard
• 1 tablespoon lemon juice or apple cider vinegar
• 1 tablespoon soy sauce
• 1 tablespoon peanut butter or tahini
• 1 teaspoon garlic powder
• ½ teaspoon paprika
• 1 cup nutritional yeast
• 2 cups dairy-free milk
• 1-2 teaspoons salt
• ½ cup vegan cheese shreds (optional)


HOW TO MAKE

1. Cook the pasta until al dente (cooked through, but still slightly firm). After draining the pasta, use the hot stockpot to cook your sauce.
2. Combine the mustard, lemon juice, soy sauce, and peanut butter (or tahini) in the stockpot over low heat. Add the garlic powder, paprika, and nutritional yeast, whisking to combine. Slowly add the dairy-free milk, a little at a time, until it reaches your desired thickness. Add salt and adjust to taste.
3. Add the vegan cheese if desired and cook until cheese is completely melted. Turn off the heat and add the pasta, tossing to coat all the noodles.

Lots of Layers Lasagna

INGREDIENTS

Serves 6-8 

• 1 14-ounce package extra firm tofu
• 1 tablespoon lemon juice or white vinegar
• 1 teaspoon salt
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning
• ¼ teaspoon ground nutmeg
• 1 package vegan crumbles or 2 cups TVP
• 2 cups vegetable broth, if using TVP
• 1 tablespoon olive oil
• 6 cups red marinara sauce
• 1 12-ounce package lasagna noodles
• 8 ounces raw spinach
• ½ cup vegan mozzarella shreds


HOW TO MAKE

1. Preheat the oven to 375o F.
2. To create tofu-ricotta, drain and mash the tofu in a mixing bowl. Add the lemon juice, salt, garlic powder, Italian seasoning, and nutmeg. Set aside.
3. If using vegan crumbles, break up in a small frying pan with the tablespoon of olive oil. Fry for about 5 minutes, stirring occasionally. Once it starts to turn golden and crispy, remove from heat. If using TVP, soak it in the 2 cups of boiling broth.
4. Spread a thin layer of marinara sauce on the bottom of a 9 x 13-inch pan.
5. Prepare the dry noodles by spreading the tofu-ricotta evenly on each piece. Place 1 layer of noodles on the bottom of the pan. Place a layer of spinach leaves on top of the noodles, followed by half of the vegan crumbles or TVP.
6. Then pour 1 cup of marinara sauce, making sure it is evenly distributed over the whole pan. Repeat with the second half of your ingredients. Top with a final layer of noodles, the last cup of marinara sauce, and the half cup of vegan cheese.
7. Cover with foil and bake for 35-45 minutes, until the sauce is bubbling. Uncover and bake for an additional 5 minutes. Allow to cool and set for at least 15 minutes before serving.

Egg-Free Salad Sandwiches

INGREDIENTS

Makes 4 sandwiches 

• 1 12-ounce package extra firm tofu
• ½ cup vegan mayonnaise
• 2 teaspoons mustard
• 1 teaspoon lemon juice or apple cider vinegar
• 1 teaspoon garlic powder
• ¼ teaspoon ground cumin
• 1 celery stalk, diced
• 1 small pickle, diced
• 2 green onions, diced
• Salt and pepper to taste
• Indian Black Salt (kala namak) (optional)
• Bread, tomato, lettuce, or other desired sandwich fixings


HOW TO MAKE

1. Wrap the tofu in a paper towel, then a clean dish towel. Press by leaving between two heavy pots for about 10 minutes. Replace the soaked dish towel with another dry towel and press for another 5 minutes. Chop up the tofu into nonuniform chunks or cubes.
2. Toss tofu in a bowl with the vegan mayonnaise, mustard, lemon juice or vinegar, garlic powder, and cumin. Stir in the celery, pickle, and onions. Season with salt, pepper, and black salt if using. Use less salt if also using black salt, which adds a great egg-y flavor.
3. Toast bread before assembling your sandwiches and serve with your favorite fixings.

Black Bean Soup

INGREDIENTS

Serves 6-8 

• 2 tablespoons olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 green bell pepper, chopped
• 1 can diced tomatoes
• 2 tablespoons white or apple cider vinegar
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 3-4 bay leaves
• Salt and pepper to taste
• 6 cups black beans, cooked
• 2 cups vegetable broth
• ¼ cup fresh parsley

HOW TO MAKE

1. In a large stockpot over medium-high heat, sauté the onion, garlic, and bell pepper in the olive oil until the onion begins to soften, about 5 minutes.
2. Add the tomato, vinegar, cumin, coriander, paprika, bay leaves, salt, and pepper and cook for another 5 minutes.
3. Add the beans and broth and reduce to a simmer. Cook for about 15 minutes, covered.
4. Remove bay leaves and serve garnished with parsley.

Barbecue Seitan Sandwiches

INGREDIENTS

Serves 4 

• 1 tablespoon vegetable oil
• 1 small onion, chopped
• 1 package seitan strips or chunks cut into strips
• 1 cup vegan barbecue sauce
• ¼ cup water
• Hot sauce (optional)
• 4 hamburger buns
• Suggested toppings: lettuce, tomato, green pepper, coleslaw, red onions

HOW TO MAKE

1. Heat the vegetable oil in a large pan over medium heat. Add the onion and sauté for 5-8 minutes, or until the onion is very soft. Add seitan, and cook until lightly browned, stirring often.
2. Add the barbecue sauce and water and cook, stirring every 5 minutes, until the sauce has thickened and been absorbed by the seitan. Add hot sauce to taste if using.
3. Toast the inside of the buns to prevent them from getting soggy, then spoon the seitan mixture onto the rolls and garnish. Serve hot.

Tofu French Toast

INGREDIENTS

Makes 6-8 pieces 

• 8 ounces silken tofu
• ½ cup dairy-free milk
• 1 teaspoon agave or maple syrup
• ½ teaspoon cinnamon
• 1 ripe banana
• Vegan butter or mild-flavored oil for cooking
• 6-8 slices of bread

HOW TO MAKE

1. Heat a non-stick pan over medium heat.
2. Blend the tofu, dairy-free milk, syrup, cinnamon, and banana on high until smooth. If too thick add a few tablespoons extra dairy-free milk or water. Pour the coating mixture into a shallow dish and dip the bread into the mixture, thoroughly coating both sides.
3. Melt a teaspoon of oil or vegan butter on the hot skillet, then add your soaked bread.
4. Cook for 2-3 minutes and flip to cook the other side once the edges begin to turn golden brown. Repeat with remaining bread.
5. Serve with fresh fruit, powdered sugar, or maple syrup.

Savory Breakfast Sandwiches

INGREDIENTS

Makes 4 sandwiches 

• ¼ cup apple cider vinegar
• 3 tablespoons soy sauce
• ¼ cup olive oil
• 1 ½ teaspoons black pepper, divided
• 1 14-ounce package firm tofu, drained and cut crosswise into 8 slices
• 1 large onion, chopped
• 4 cloves garlic, chopped
• 8 ounces button mushrooms, sliced
• 1 medium tomato, chopped
• 2 cups baby spinach leaves
• ½ teaspoon dried thyme
• 1 teaspoon salt
• Vegan butter (optional)
• 4 English muffins, toasted

HOW TO MAKE

1. Preheat oven to 450o F.
2. In a shallow baking dish, mix together the vinegar, soy sauce, olive oil, and ½ teaspoon of the black pepper with a whisk. Place tofu slices in a single layer in the dish, then turn over to coat on all sides. Allow tofu to marinate for 20 minutes, turning occasionally.
3. Place baking dish in oven for 20 minutes. Flip tofu slices over and continue to bake for an additional 10-20 minutes until crispy and most of the liquid has been absorbed.
4. Meanwhile, spray a large skillet with oil or cooking spray. Sauté onion and garlic over medium-high heat until onion begins to soften. Add mushrooms and continue cooking until they begin to brown. Add tomato, spinach, thyme, salt, and remaining black pepper. Cook and stir until spinach is wilted and any liquid has evaporated, turning heat to medium low if the vegetables are browning too quickly. Adjust seasoning.
5. To assemble sandwiches, spread vegan butter on English muffins, if using. Then add 2 tablespoons of the cooked vegetables to the bottom half of each muffin. Top with 2 slices of tofu and evenly distribute the remaining vegetables on top of the tofu slices on all 4 sandwiches. Cover with the other muffin halves and press down to help keep vegetables from spilling out.

Carrot Muffins

INGREDIENTS

Makes 1 dozen

• 1 cup whole-wheat flour

• 1 cup oats or wheat bran

• 1 tablespoon cornstarch

• 2 teaspoons baking powder

• 1 teaspoon allspice

• ½ teaspoon ground cinnamon

• ½ teaspoon salt

• 1 cup raw carrots, grated

• 1 cup water

• 1/3 cup sugar or maple syrup

• ¼ cup mild-flavored oil or vegan butter, melted

HOW TO MAKE

1. Preheat the oven to 375°F.
2. In a large mixing bowl, combine flour, oats or bran, cornstarch, baking powder, allspice, cinnamon, and salt. Toss in the grated carrots. Add the water, sugar or maple syrup, and oil or butter, and mix gently.
3. Spoon the batter into a lightly oiled or lined muffin pan, so each tin is about two-thirds full. Bake for 25-30 minutes, or until an inserted toothpick comes out clean. Allow to cool in pan for 5 minutes before transferring to a baking rack.

Fluffy Pancakes

INGREDIENTS

Serves 4 

• 1 ½ cups all-purpose flour 

• 1 tablespoon baking powder 

• 1 tablespoon sugar 

• ¼ teaspoon salt 

• 2 ½ cups dairy-free milk 

• 2 tablespoons vegetable oil 

HOW TO MAKE

1. Heat a non-stick skillet over medium heat until a drop of water gently sizzles and pops. 

2. Mix together the dry ingredients in a large bowl. Whisk in the wet ingredients, being careful not to over-mix. If there are lumps, allow the batter to sit for a minute so they can break down. 

3. Fill a quarter cup and pour batter onto the skillet. Cook over medium heat. Flip when the edges begin to dry and bubbles on the top start to pop. 

4. Cook for another 1-2 minutes and serve with vegan butter, maple syrup, agave syrup, or fresh fruit.