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(from Meatout Mondays)


Breakfast

 
Banana Oat Waffles

Pamper yourself with irresistible Banana Oat Waffles… they’re so tasty, you won’t have a clue they’re good for your heart! Oats have a unique protein that is equal in quality to soy protein. Just one cup of oat cereal has 26g of protein in addition to 17g of fiber, which improves cholesterol levels. Don’t have a waffle iron? This recipe is good for making pancakes too.

Ingredients:

1 ripe banana, mashed
2 cups water (or soymilk, almond milk, rice milk)
1/2 cup rolled oats, uncooked
1 1/2 cups whole wheat flour
2 tsp. baking powder
1 tsp. cinnamon
1 tsp. nutmeg
vanilla extract, to taste (optional)
2 Tbs. maple syrup (optional)
1 cup pecans, chopped (optional)

Directions:

  1. Soak the oats in water or non-dairy milk over night.
  2. Mix together the mashed banana and oat mixture.
  3. Add remaining ingredients and mix, leaving some lumps in the batter.
  4. Cook on a waffle iron, according to the manufacturer’s instructions (Note: The batter also works for pancakes).
  5. Top with fresh fruit and some syrup and give your father a big hug.
 
Oprah’s Scrambled Tofu

Choose what’s good for you! Oprah classified this recipe as heart-healthy. She’s right! But what’s also right is that this Scrambled Tofu is so good, the only thing you’ll be thinking about is the amazing taste. Eggs are high in cholesterol, which raises your risk of heart attack and stroke. Veggie alternatives offer a healthy way of getting all of necessary nutrients.

Ingredients:

16-oz. firm tofu
3 cloves garlic, peeled & sliced
3 Tbs. red bell pepper, diced
2 Tbs. olive oil
1/2 tsp. turmeric
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
3/4 cup green onions, scallions, chives, sliced
1/2 cup onion, minced
2 tsp. soy sauce
salsa & corn tortillas (optional)

Directions:

  1. Drain and crumble tofu.
  2. In a medium frying pan, sauté garlic and diced pepper with olive oil on medium heat for about 2 minutes.
  3. Stir in the crumbled tofu first, then add remaining ingredients.
  4. Cook for 3 more minutes, stirring occasionally; serve with salsa and warm corn tortillas!
 
Banana Chia Muffins

Eat healthier and fresher! Give your body more nutrition with a variety of fruits and vegetables. Add new ingredients to your diet, like the super-food chia. Chia seeds originated in Mexico and South America, and boast high concentrations of protein, fiber, Omega-3, antioxidants, and calcium. Try them blended into smoothies or sprinkle them on salads or cereal.

Ingredients:

1 Tbs. chia seeds
3 Tbs. water
1 cup flour
1/2 cup pastry flour
1/2 cup brown sugar
1/4 tsp. salt
1 tsp. baking soda
1 tsp. baking powder
1/2 tsp. cinnamon
1/2 tsp. vanilla
1/3 cup vegetable oil
3 bananas, mashed
crystallized ginger or chocolate chips (optional)

Directions:

  1. Add chia seeds to the water and let sit while you prepare the rest.
  2. In a large bowl, combine the dry ingredients and set aside.
  3. In a separate bowl, combine the remaining ingredients, mixing thoroughly.
  4. Combine wet and dry mixture, and the chia seeds, stirring to blend. If desired, stir in the crystallized ginger or chocolate chips.
  5. Bake at 350º for about 15 minutes or until tested done with a toothpick.
 
Irresistible French Toast

With this recipe breakfast will be the best meal of the day! This egg-free, cholesterol-free French Toast features cashews, so they're lighter and fluffier than the old-fashioned version. Cashews are lower in fat than most other nuts, including almonds, peanuts, pecans, and walnuts. They also provide essential fatty acids, B vitamins, protein, iron, and zinc. The high oleic acid content in cashews promotes good cardiovascular health.

 Ingredients:

1 cup water
2 Tbs. raw cashews
4 pitted dates
1/2 cup fresh orange juice
1 Tbs. whole wheat flour
7 pieces of bread

Directions:

  1. Whiz all ingredients but bread in blender until smooth. Pour into a shallow bowl.
  2. Dip the slices of bread into the mix and place on a cookie sheet.
  3. Bake at 400º F until golden brown. Turn and brown the other side.
  4. Top with applesauce or fresh fruit. You bet you deserve it!
 
Fruity Sunrise Smoothie

Here’s a great recipe idea for hot days. This Fruity Sunrise Smoothie blends fresh mango, apricots, and orange juice, resulting in the perfect balance of both health and flavor. High in vitamin C, beta-carotene and B vitamins, this smoothie is ideal for an energizing breakfast drink, a cool snack, or a light dessert. You can customize it to include a favorite fruit.

 Ingredients:

2 cups orange juice
1 cup canned apricots with fruit juice
1 whole mango, peeled and pitted
1 cup of almond milk, soymilk or rice milk
1/4 cup wheat germ (optional)
6-12 ice cubes

Directions:

  1. Combine all ingredients in a blender and process until smooth.
  2. Pour into two large glasses and enjoy. Serves 2.
 
Very Berry Müesli

Berries taste great and they’re very good for you too! Since they are rich in antioxidants, they protect you against many types of cancer. Give this Very Berry Müesli recipe a try; like granola, it makes for a fulfilling breakfast or snack. The combination of nuts, dried fruit, and grains provides essential nutrients including potassium, iron, fiber, protein, and healthy Omega 3 essential fatty acids. Get creative and try preparing Müesli using your favorite nuts, fruits, and seeds.

Ingredients:

2 cups rolled oats
1 1/2 cups nondairy milk (soy, rice, or almond milk)
1 peach or nectarine, diced
2 apricots or plums, diced
1 cup berries (raspberry, blackberry, blueberry, etc.)
1/2 cup sunflower seeds
1/2 cup chopped almonds
1/2 cup wheat germ (optional)

Directions:

  1. Mix oats and nondairy milk together in large bowl.
  2. Set aside the mixture while you prepare fruit (you can also save in refrigerator overnight).
  3. Combine all ingredients.
  4. Eat immediately or refrigerate for later (will keep for several days).
 
Sweet Stuffed Apples

As the old proverb says,"An apple a day keeps the doctor away!" Perhaps this is because apples contain essential, health-promoting nutrients, such as vitamin C, antioxidants, fiber, and potassium. Eating apples regularly has been shown to lower cholesterol, help with nerve cell protection, and aid digestion. Eat apples raw, baked, or mixed into your favorite recipes!

 Ingredients

2 cups soy or rice milk
3 whole cloves
1/2 tsp. ground cinnamon
1 Tbs. carob powder
2 tsp. vanilla extract
2-3 Tbs. lemon juice
6 Tbs. pure maple syrup
6 large baking apples
3/4 cup golden raisins
1/2 cup black raisins
1/3 cup pecans or other nut (optional)

Directions:

  1. Combine soy/rice milk, cloves, cinnamon, carob powder, vanilla extract, lemon juice, maple syrup, and nuts (if desired) in a 9"x13" baking dish; stir well to combine.
  2. Wash and core the apples; put them into the baking dish and stuff with raisins.
  3. Sprinkle any remaining raisins around the bottom of the baking dish.
  4. Spoon some of the sauce over the apples; cover with aluminum foil and bake in preheated oven at 325 F for 1 hour (if apples are large, they may need 15 - 20 minutes longer).
  5. Serve warm or chilled in bowls along with the sauce.
 

Lunch

Thai-Style Vegetable Curry

Spice up your your health! This amazing Thai Vegetable Curry is one of the many ways you can incorporate the benefits of broccoli into your diet. Broccoli is a powerful source of vitamins C, K and A, folic acid and fiber. So give this recipe a try… it’s quick to prepare and easy to fall in love with. Serve it over red or brown rice for a fulfilling, nutritious meal.

Ingredients:

1 large bunch broccoli
2 tsp. garlic, minced
2 cups coconut milk
2 Tbs. tamari soy sauce
1 1/2 tsp. dried lemongrass, finely ground
1 tsp. dried basil leaves
1/2 tsp. ground coriander seeds
1/8 tsp. cinnamon
1/4 tsp. ground cardamom
pinch of crushed red pepper flakes
1 lb. sweet potatoes, peeled & chopped
1/2 lb. fresh mushrooms, halved or quartered
1 1/2 cups cooked chickpeas

Directions:

  1. Cut florets from the broccoli stalks and cut each floret so that the top measures about 1 inch across; peel off the outer skin of the stalks and cut into 1/2-inch dice; set aside.
  2. Heat 1 Tbs. of water in a pressure cooker (can be done in regular pot, but will take twice as long); cook the garlic over medium-high heat, stirring constantly, for about a minute.
  3. Add the coconut milk, soy sauce, lemongrass, dried basil, spices, red pepper flakes, reserved broccoli stalks, sweet potatoes, and mushrooms.
  4. Lock the lid in place; over high heat, bring to high pressure; lower the heat just enough to maintain high pressure and cook for 2 minutes.
  5. Remove the lid, and stir in the broccoli florets and chickpeas; replace the lid and cook over medium heat until broccoli is tender-crisp, 3 to 4 minutes.
 
Pesto White Bean Bowl

Flax seeds are exceptionally rich in essential omega-3 fatty acids and a great source of fiber, folic acid, manganese, and vitamin B6. They’re very versatile and can be used in dishes whole, ground, or in the form of oil. Create a satisfying meal in no time with this fresh Pesto White Bean Bowl.

Ingredients:

1 1/2 cups canned white beans, drained & rinsed
1/4 tsp. salt
1/8 tsp. black pepper, freshly ground
4 cups baby bok choy, chopped
2 cups cooked quinoa or whole grain rice
2 Tbs. flaxseed oil
1/4 cup basil pesto:
    1/2 tsp. salt
    1 garlic clove, peeled
    1 Tbs. pine nuts or walnuts
    1 cup fresh basil leaf
    5 Tbs. extra virgin olive oil

Directions:

  1. Make the basil pesto by combining garlic, nuts, basil, olive oil and salt in a blender or food processor until mostly smooth.
  2. In a medium bowl, combine beans, pesto, salt, and pepper.
  3. Divide quinoa between two small dinner bowls, then top with bok choy, bean mix, and drizzle with flax oil.
Reprinted w/ permission by Arsenal Pulp Press from jae steele's, Get it Ripe: A Fresh Take on Vegan Cooking and Living
 
Black Bean & Tomato Quinoa

Black beans are an excellent source of fiber and protein. Quinoa is a light crispy protein-packed whole grain. Mix them together and you’ve got a high protein meal with energizing nutrients to keep you strong and healthy! Try this satisfying Black Bean & Tomato Quinoa… delicately enhanced with a touch of lime, this dish packs the power of whole grains!

Ingredients:

2 tsp. grated lime zest, grated peel
2 Tbs. fresh lime juice
1 Tbs. olive oil
1 tsp. sugar
1 cup quinoa
1 can (15 oz.) black beans, rinsed & drained
2 medium tomatoes, diced
4 scallions, chopped
1/4 cup chopped fresh cilantro
salt & pepper (to taste)

Directions:

  1. In a large bowl, whisk lime zest and juice, olive oil, sugar, 1/2 tsp. salt, and 1/4 tsp. pepper.
  2. Wash quinoa in cold water, drain, and place in a medium pot of boiling water with 1 Tbs. of salt.
  3. Cook with pot uncovered until almost tender (about 10 minutes).
  4. Drain in sieve, then set sieve in same pot with 1 inch of simmering water, but avoid touching each other.
  5. Cover quinoa with a folded kitchen towel, then cover sieve with a lid and steam over medium heat until tender, fluffy, and dry (about 10 minutes).
  6. Remove pot from heat and remove lid; let stand, still covered with towel, for 5 minutes.
  7. Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and salt and pepper to taste.
 
Easy Veggie Pizza Pie

Finally, a delicious pizza you can enjoy guilt-free! This dairy-free pizza packs all the taste and flavor of a classic pizza, but with less fat and zero cholesterol. You can get creative and use any combination of your favorite toppings for an easy, homemade pizza pie. Share it with your friends and family to prove how simple it is to transform any meal into delicious, cruelty-free cuisine.


Ingredients:


1 onion, chopped
1 cup mushrooms, cut into quarters
2 bulbs garlic, diced
2 Tbs. olive oil
1 cup broccoli florets, chopped
1 cup black olives, sliced
1 can Pillsbury Pizza Crust Dough or other dairy-free crust*
1-16oz can pizza sauce
¼ cup fresh basil leaves, chopped
Red pepper flakes and/or dried oregano (to taste)
Follow Your Heart Mozzarella soy cheese, shredded (optional – see product below)

*You can also make your own dough from scratch - click here to find out how.

Directions:

  1. Prepare toppings by sautéing onion, garlic, and mushrooms in a pan with 1 Tbs. of olive oil until tender.
  2. Steam or sauté broccoli florets until soft.
  3. Place pizza dough onto a greased pan, according to package instructions.
  4. Top with pizza sauce, fresh basil, olives, sautéed onion, garlic, and mushrooms; season with red pepper flakes and/or dried oregano.
  5. Optional (but highly recommended): top with Follow Your Heart Mozzarella soy cheese.
  6. Drizzle with 1 Tbs. olive oil over the cheese to help it to melt; bake at 450F for 12-15 minutes or until crust is golden brown.
 
Middle Eastern Vegetable Wraps

Eating a variety of vegetables brings interesting, new flavors to the table. It’s also a delicious way to get a wide range of nutrients in your diet. Celebrate life and explore a healthy, animal-friendly diet. According to the American Dietetic Association March is National Nutrition Month – but you may have good health every month!

Ingredients:

1 large eggplant, chopped
2 Tbs. olive oil
3/4 lb. large fresh mushrooms, quartered
1 orange bell pepper, seeded, cored & diced
1 green bell pepper, seeded, cored & diced
1/3 red onion, chopped
1/4 cup fresh lemon juice
1/8 tsp. black pepper
4 large flour tortillas
1/2 cup hummus
1/3 cup lightly packed fresh cilantro
12 large fresh basil & fresh leaves

Directions:

  1. Heat oil in a large skillet; sauté eggplant, mushrooms and bell peppers over medium-high heat until tender.
  2. Combine vegetables, onions, lemon juice and black pepper in medium bowl.
  3. Place tortillas on non-stick skillet and heat both sides about 1 minute or until warm.
  4. Spoon 1/4 of hummus, 1/4 of herbs, and 1/4 of vegetables down center of each tortilla.
  5. Roll to enclose filling and serve immediately.
 
Easy Black Bean Burritos

Many studies have shown that a low-fat diet improves health. You don’t have to put a lot of time and effort into making a nutritious reduced fat meal that tastes great too! This simple Black Bean Burrito has minimal fat and requires no cooking expertise. Black beans contain cholesterol-lowering fiber and they’re packed with high-quality, fat-free protein.

 Ingredients:

1 15-oz. can vegetarian refried black bean
4 flour tortillas
2 cups romaine lettuce, shredded
2 tomatoes, sliced
2 green onions, sliced
1/2 avocado, sliced
1/2 cup salsa

Directions:

  1. Heat the black beans on the stove or in a microwave.
  2. Warm tortillas, one at a time, in a large dry skillet, flipping to warm both sides until soft.
  3. Spread warm tortilla with approximately 1/2 cup of bean mixture.
  4. Top with lettuce, tomatoes, onions, avocado, and salsa.
  5. Roll tortilla around filling and enjoy.
 
Amazing Meatout Lasagna

Treat yourself to an amazing nutrient-packed veggie lasagna… and share it with your friends and family. This lasagna features spinach, the super champion of healthy veggies, providing calcium, vitamins A and K, magnesium and folic acid. You’ll be sure to enjoy this oil-free dish that’s both good for your heart and your stomach.

Ingredients:

1/2 lb. fresh mushrooms, sliced
1 tsp. chopped garlic
2 Tbs. water
2 26-oz jars of spaghetti sauce
9 lasagna noodles (uncooked)
Parma (optional)
black olives, sliced (optional)

Filling:
10 oz. frozen chopped spinach, thawed
1 lb firm tofu
1 tsp. salt
2 Tbs. nutritional yeast (optional)
1 1/2 tsp. oregano
1/2 tsp. garlic powder
1 tsp. basil
1/2 tsp. rosemary, crushed
1/8 tsp. cayenne pepper

Directions:

  1. Sauté the mushrooms and garlic over medium heat in the water until tender; cover between stirring to keep them from drying out; remove from heat and add spaghetti sauce.
  2. Place tofu and thawed spinach in the food processor and process briefly; add the remaining filling ingredients to the processor and blend until smooth.
  3. Spread half of the sauce in the bottom of a 9x12-inch pan; place a layer of noodles over the sauce, using three dry noodles, leaving a little space in between them; spread half of the tofu mixture over the noodles; cover with another layer of 3 noodles and then spread the remaining tofu mixture over them.
  4. Top with a final layer of noodles and top with remaining sauce; cover the dish tightly with foil and bake for 30 minutes at 375 degrees; remove foil and bake for another 30 minutes.
  5. Remove lasagna from the oven and sprinkle with Parma and sliced black olives (optional).
 

Dinner

 
Classic Quiche Florentine

Unbelievably rich, this version of Quiche Florentine has absolutely no cholesterol and is low in fat! This quiche is a savory brunch favorite and contains heart-healthy soy protein. Succulent spinach, onions, and meat-free “bacon-style” bits add to the decadent flavor of this recipe. Relax... now you can enjoy Quiche Florentine free of guilt.

 Ingredients:

1 medium yellow onion, diced
1 Tbs. olive oil
18 oz. firm silken style tofu (about 1 ½ packages)
1/2 Tbs. tomato paste
1/2 tsp. turmeric
1 tsp. garlic powder
1 Tbs. nutritional yeast* (optional)
2 tsp. salt
1 tsp. pepper
10 oz. frozen chopped spinach, thawed & drained
1/8 cup meat-free “bacon-style” bits
1 pie crust shell, not baked

* Not to be confused with brewer's yeast, nutritional yeast can be found at your local natural foods store.

Directions:

  1. Cook onions in olive oil until they are almost translucent (about 5 minutes) and set aside.
  2. In a food processor, combine tofu, tomato paste, turmeric, garlic powder, nutritional yeast (optional), salt & pepper; blend until smooth (the mixture will resemble a thick batter).
  3. In a large bowl, combine onions, tofu mixture, spinach, and “bacon-style” bits; mix until thoroughly combined.
  4. Pour quiche mixture into the pie crust, distributing evenly.
  5. Bake in a pre-heated 350 F oven on a baking sheet for 45 to 50 minutes or until the top is slightly firm to the touch.
  6. Cool for at least 30 minutes before serving.
 
Simple Asparagus Tart

It’s time to enjoy good veggies! Asparagus is a perfect treat, praised for its delicate and delicious flavor. It's also a rich source of A, B, C and K vitamins and folic acid. Whether served on its own or in your favorite recipe, asparagus will steal the show. Try this wholesome, low-fat Asparagus Tart… it’s easy to make and perfect to serve outdoors.

Ingredients:

1 lb. white asparagus
4-6 sheets puff pastry
1 tomato, cut in eighths
8 Tbs. chickpea flour (gram flour)
5 Tbs. soymilk
3 Tbs. vinegar
salt and pepper to taste
1/2 tsp. nutmeg
cayenne pepper

Directions:

  1. Peel the asparagus and cut off the woody, lower part of the stem; chop into bite-sized pieces and cook until al dente (just enough to retain a somewhat firm texture); remove from hot water and set aside.
  2. For a 9-inch pie plate, use 4-6 sheets of puff pastry; oil pastry dish and cover the bottom and sides evenly with the puff pastry; poke the bottom and side of the dough with a fork.
  3. In a blender, place soymilk, chickpea flour, tomato and vinegar; pulse to make a smooth batter and season with salt, pepper, cayenne and nutmeg.
  4. Place asparagus pieces evenly in the pastry dish and pour the batter over the asparagus; smooth the batter evenly.
  5. Bake at 350 F for 25- 30 minutes (it is done when the center is firm); let cool for 10 minutes before serving.
 
Stuffed Acorn Squash

Winter squash is a favorite because of its sweet flavor and versatility in dishes. It has great health benefits too! Acorn squash, highlighted in this recipe, is a good source of fiber and potassium, as well as magnesium, manganese and vitamins C and B. Squash can help defend against winter colds because it is rich in beta-carotene and other antioxidants.

 Ingredients:

1 acorn squash
1 cup onions, diced
1/2 cup walnuts, in pieces
1/2 cup raisins
1 tsp. cinnamon, grounded
1/2 tsp. ginger, grounded
1/4 tsp. cloves, grounded
1 Tbs. margarine
1 cup brown and wild rice
2 cups water

Directions:

  1. After cleaning the squash, cut in half along its length (top to bottom) and scoop out the seeds (save the seeds for roasting, if desired).
  2. Boil water in a covered cooking pot on the stove top; add the seasonings, margarine and rice; replace cover and reduce temperature to a simmer.
  3. Add remaining ingredients, and simmer until all water is absorbed into the rice.
  4. Remove from heat and mix thoroughly; replace cover and let stand for about 10 mins.
  5. Stuff the squash halves with the rice mixture; bake in a covered roasting pan at 350F for about 1 hour, or until the squash is tender.
 
Potato Stew with Swiss Chard

There’s nothing like warming up in the winter with hot bowl of stew. This hearty stew features Swiss chard, a unique vegetable with an impressive list of health promoting nutrients. While it may look similar to kale, swiss chard has a more delicate flavor. Its long list of nutrients includes vitamins A,C,E and K, potassium, iron, and fiber. This flavorful Potato Stew with Swiss Chard is best when served on a cold night with a side of cornbread.

Ingredients:

2 Tbs. olive oil
2 cups yellow onion, diced
1 large sweet potato
4 cloves garlic, chopped
1 jalapeno pepper, minced with seeds
1Tbs. fresh ginger
1 tsp. ground coriander
½ tsp. turmeric
1 can (14oz.) coconut milk
1 bunch of Swiss chard
¼ cup cilantro
squeeze of lime for garnish

Directions:

  1. Warm the oil over medium heat in a large saucepan; add the onion and a bit of salt. Cook while stirring for about 4 minutes.
  2. Add sweet potato, garlic, pepper, ginger, spices and sauté for a minute or two.
  3. Add 2 cups of water, coconut milk and a bit of salt; bring to a boil and reduce to a simmer for about 15 minutes, covered.
  4. Add the chard, and continue cooking for about 8-10 minutes until the chard is tender.
  5. Thin with water if necessary; serve over quinoa or jasmine rice.

*for a healthier low-fat version, do not add the olive oil and choose reduced-fat coconut milk

Click here to see the original Meatout Mondays Newsletter


 
Pistachio Mushroom Rice

Pistachios make great snacks on their own and are a healthy ingredient to any meal. They're full of nutrients and contain more potassium than any other nut. Naturally free of cholesterol, one serving of pistachios provides 6 grams of protein, lots of fiber, and the essential vitamin B6. Give them a try in this fun and effortless rice recipe.

Ingredients:

1 Tbs. sunflower or other light oil
1/2 cup onions, finely chopped
1/4 cup mushrooms, coarsely chopped
1 cup basmati rice (or white rice)
1/4 cup pistachio nuts, shelled
1 ¾ cups water
salt & pepper (to taste)

Directions:

  1. Heat oil in a heavy saucepan over medium heat.
  2. Add onions and sauté for about two minutes; add mushrooms and sauté for another two minutes; add rice and pistachios, stirring to blend; stir in water, and season to taste.
  3. Bring to a full boil, then cover tightly; reduce heat and simmer until all the water is absorbed (about 15 minutes).
  4. Remove from heat, stir to fluff, and serve.
 
Split Pea Soup

Eating wholesome, plant-based meals is nutritious, healthy, and easier on Mother Earth. By going veg, you reduce global warming. Give this Split Pea Soup a try and show your loved ones how enjoyable a compassionate, environmentally-friendly meal can be!

Ingredients:

2 cups dried split peas, rinsed
6-8 cups vegetable stock
1 large onion
1 carrot, chopped
1 potato, chopped
2 Tbs. olive oil
3 cloves garlic, minced
1 tsp. rosemary, minced
1 tsp. salt
2 tsp. pepper

Directions:

  1. Sauté the onions in olive oil for about 10 minutes, until onions are somewhat translucent; add garlic and rosemary and sauté for another 5 minutes.
  2. Add the peas and 6 cups of vegetable stock in the saucepan over high heat; add carrots, potatoes, salt and pepper. Bring to a boil, reduce heat, and partially cover.
  3. Simmer for another 40 minutes or so, until the peas become mushy; if at any point the soup seems too thick, add more water or stock.
  4. Serve hot; top with croutons if desired.
 
Coconut Portabella Stir-Fry

Indulge yourself with this exotic Coconut Stir-Fry recipe. Although its name suggests that it’s a nut, coconut is actually a seed! Tropical coconut is rich in many B vitamins, folic acid, vitamin C, calcium, iron, magnesium and potassium. Even though coconut contains some saturated fat, unlike animal products, its fatty acids do not raise cholesterol or contribute to heart disease.

 Ingredients:

1 Tbs. extra virgin olive oil
1- 2 Tbs. water
1 large carrot, chopped
1/2 yellow bell pepper, thinly sliced
1/2 red bell pepper, thinly sliced
1 zucchini, thinly sliced
5 oz. portabella mushrooms, thickly sliced
1 cup shredded coconut
1 oz. dried diced apple, mango, or papaya
1 Tbs. soy sauce
3 dashes tabasco sauce
salt and pepper (to taste)
1 tsp. toasted sesame seeds (optional)

Directions:

  1. Heat olive oil and water in a large, deep skillet for 1 minute.
  2. Add vegetables and sauté over high heat until softened (about 7-10 minutes), stirring frequently; add more water if needed to keep mixture from drying out.
  3. Turn heat down slightly and add coconut, fruit, soy sauce, and tabasco sauce; stir well and season to taste with salt and pepper.
  4. Transfer to a serving dish, sprinkle with sesame seeds and serve over brown rice.
 

Dessert

 
Mocha Chocolate Mousse

Take advantage of the benefits of cocoa by treating yourself to a decadent dessert! Cocoa is high in flavanoids, powerful cancer-fighting antioxidants. Give this dairy-free Mocha Chocolate Mousse a try... it’s smooth, rich, and creamy. Decorate with fruit and enjoy cold!

Ingredients:

1 pkg (9 oz) dairy-free semi-sweet chocolate chips
2 Tbs. extra firm silken tofu
1 Tbs. instant coffee or expresso (freeze dried granules)
2 tsp. vanilla extract
1/8 tsp. nutmeg
1 3/4 cups soy creamer or soymilk


Directions:

  1. In a food processor or blender, combine chocolate chips, tofu, coffee, vanilla, and nutmeg.
  2. In a separate bowl or pot, heat soymilk or creamer until almost boiling (either in microwave or on stovetop).
  3. Carefully add the creamer to the food processor and blend on high speed until the chocolate is melted and the mixture is smooth and creamy.
  4. Refrigerate mousse until it sets (at least 2 hours).
 
Root Beer Float Cupcakes

Show your love, and spread compassion to all the people you care about. It’s time to make a sweet statement with delectable cruelty-free goodies. Treat your friends to fun, cholesterol-free cupcakes. You can also educate others about your efforts to eat veg and ask them to try it with you!

Ingredients:

1 cup rootbeer soda
1 tsp. apple cider vinegar
3/4 cup sugar
1/3 cup vegetable oil
1/2 tsp. vanilla extract
2 tsp. rootbeer extract
1 1/3 cups flour
3/4 tsp. baking soda
1/2 tsp. baking powder
pinch of salt

Frosting
1 cup vegetable shortening
3 cups confectioner’s sugar
2 Tbs. vanilla soymilk
2 tsp. vanilla extract

Directions:

  1. Preheat your oven to 350 degrees and line a dozen cupcake tins with papers.
  2. Combine the soda and vinegar and let stand for a few minutes.
  3. Add the sugar and oil, whisking vigorously until slightly frothy; integrate the extracts, and gently introduce the flour, along with baking powder and soda, and salt (Note: be careful not to over-mix).
  4. Distributing the batter between the prepared tins, fill cupcake liners approximately 3/4 of the way to the top.
  5. Bake for about 18-22 minutes. Allow them to cool completely before topping with frosting.
  6. Make the icing by combining room temperature shortening into a mixer; beat thoroughly until creamed, then add sugar and start on a low speed; incorporate soymilk and extract, and combine thoroughly.
  7. Apply to cupcakes and have a great Mother's Day.
 
Fruit Cobbler

Treat yourself to a delicious, cholesterol-free dessert and show off that good eating habits can taste great too. This easy recipe allows you the flexibility to make an unforgettable dessert with your favorite fruit. Enjoy it without guilt!

Ingredients:

1 1/2 cup all purpose flour
1 1/2 tsp. baking powder
1/2 tsp. salt
1 1/3 cup brown sugar
1 cup soymilk
1 1/2 tsp. cinnamon
1/2 cup vegetable margarine spread
16 oz. fresh apples or any frozen fruit
1/2 cup nuts

Directions:

  1. Combine 1 cup flour, baking powder, salt, 1 cup sugar, soymilk and 1tsp. cinnamon in a bowl; mix the batter to combine ingredients.
  2. Place margarine into an 8”x8” oven-proof dish and place in the oven to melt.
  3. After margarine has completely melted, remove dish from oven and pour batter on top.
  4. Spoon fresh or thawed fruit evenly on top of the batter, covering the batter.
  5. Blend the rest of the ingredients in a food processor, for 1 minute.
  6. Bake at 350 F for 40 minutes.
  7. Let cool before eating and garnish with non-dairy whipped topping or soy ice cream!
 
Chocolate Chip Walnut Cookies

Walnuts contain omega-3 fatty acids and can reduce the “bad” cholesterol (LDL) while preserving levels of the “good” cholesterol (HDL). Walnuts are available year-round and make a healthy snack or a nice addition to main courses and decadent desserts. Indulge your sweet tooth and get nutrients! Try variations of these Chocolate Chip Walnut Cookies with apples, dried berries or whatever you crave!

Ingredients:

3/4 cup vegetable oil
1/2 cup ripe bananas, mashed
3/4 cup organic sugar
1/2 tsp. salt
1/2 tsp. ground cardamom
1 1/2 cups whole-wheat pastry flour
3/4 cup all-purpose flour
1 tsp. baking soda
3/4 cup non-dairy dark chocolate chips
1/2 cup chopped walnuts

Directions:

  1. Preheat the oven to 375 F and line a half-sheet pan with unbleached parchment paper.
  2. In a large pot, combine oil, bananas, sugar, salt, and cardamom; warm over low heat for 2 minutes and whisk to incorporate; remove from stovetop and set aside.
  3. Sift together pastry flour, all-purpose flour, and baking soda; add 1/2 cup at a time to the oil mixture and gently combine with a rubber spatula until no flour spots remain (about 2 mins).
  4. Gently fold in chocolate chips and walnuts until well incorporated and forming a ball.
  5. Place dough ball onto a cutting board; roll into a rounded log, approximately 16" x 3".
  6. With a sharp knife, cut the dough into 12 even pieces; place on the cutting board and press down, rounding the edges, ensuring that all pieces are evenly sized. Using a small spatula, transfer to the half-sheet pan.
  7. Bake for about 15 minutes; remove from oven and let set on sheet pan for 5 minutes.
 
Irresistible Pumpkin Pie

Pumpkin bright color announces that it is loaded with alpha and beta-carotene. Beta-carotene, a powerful antioxidant, can help maintain a health youthful body and has been shown to reduce the risk of cancer and protect against heart disease. Pumpkin is also a good source of vitamins A, C, K, and E, along with minerals like magnesium, potassium, and iron.

 Ingredients:

2 cups canned pumpkin, solid-pack
1 cup soymilk, preferably a rich soymilk
3/4 cup brown sugar
1/4 cup cornstarch
1 Tbs. molasses or blackstrap molasses
1 tsp. cinnamon, grounded
1 tsp. vanilla
1/2 tsp. ginger, ground
1/2 tsp. nutmeg
1/2 tsp. salt
1/4 tsp. allspice or cloves, grounded
9" unbaked pastry crust

Directions:

  1. In a blender, combine all ingredients.
  2. Pour the filling into the pastry crust and bake at 350 degrees F. for 60 minutes, covering the edges with foil if they begin to brown too quickly.
  3. Cool on a rack, then refrigerate overnight before serving (It needs a day to set really well).
 
Creamy Chocolate Cheesecake

Feel better about indulging in a rich, decadent dessert with this cholesterol-free Chocolate Cheesecake. It’s a treat for your mind and body. Rather than using heavy cream and cheese, this recipe contains soymilk and tofu, which are made from high-protein soybeans that contain all eight essential amino acids.

 Ingredients:

1 block of Silken Tofu (drained)
1 Graham Cracker Pie Crust
1 cup chocolate soymilk
1/3 cup cocoa powder
1/2 cup sugar
1 teaspoon vanilla extract
1/4 cup dark chocolate chips (optional)

Directions:

  1. Cut block of tofu into small chunks and put into the blender.
  2. Add soymilk, sugar, vanilla extract, and cocoa powder and blend until smooth. If you'd like, add chocolate chips.
  3. Once all are combined, pour into the pie crust and bake for 35-60 minutes in a preheated oven at 350º or until the top appears solid.
  4. Chill for 1-2 hrs before serving. Garnish with soy whip or other non-dairy whipped topping.
 
Easy Blueberry Muffins

Here’s an quick recipe for your morning menu. Low-fat and cholesterol-free, these light and fluffy muffins call for ripe, fresh blueberries. Blueberries are an excellent fruit to include in your diet – they’re deliciously sweet for a healthy snack or a perfect addition to baked goods or smoothies. High in powerful disease-fighting antioxidants and nutrients, blueberries are a great source of Victims A and C, as well as potassium and folate.

 Ingredients:

1/4 cup margarine, softened
1/2 cup unsweetened applesauce
1/2 tsp. salt
1 cup sugar
2 cups flour
1 Tbs. baking powder
1 tsp. vanilla
1/2 cup soy or rice milk
2 cups fresh blueberries

Directions:

  1. Preheat oven to 350°F.
  2. Line muffin cups with paper liners or spray with nonstick spray.
  3. Mix all ingredients together until moistened.
  4. Divide batter evenly among the muffin cups (each should be filled 3/4 full).
  5. Bake 35 minutes or until the tops are firm. Cool on a wire rack.

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