Get Angry Go Vegan

cherries • plums • raspberries • oranges • apples • cranberries • apricots • chestnuts • mangos • grapes • avocados • hazelnuts • passion fruits • blueberries • blood oranges • blackberries • walnuts • coconuts • bananas • mulberries • tomatoes • prunes • guavas • clementines • cantaloupes • carob • coffee • limes • dates • dragonfruits • figs • gooseberries • guavas • honey due • kiwis • huckleberries • jack fruit • key limes • lemons • kum-quats • pears • strawberries • mandarins • pineapples • pitayas • pomegranates • pomelos • pears • persimmons • pecans • peanuts • peaches • rai-sins • rhubarb • tangerines • watermelons • broccoli • cauliflower • artichokes • capers • sweet corn • peas • beans • kale • collard greens • spinach • arugula • beets • bok choy • chard • turnip greens • endives • lettuce • mustard greens • watercress • garlic • chives • leeks • brussels sprouts • ginger • celery • asparagus • bamboo shoots • red peppers • green peppers • yellow peppers • potatoes • sweet potatoes • yams • soybeans • mung beans • alfalfa • carrots • parsnips • radishes • rutabagas • turnips • onions • cucumbers • squash • zucchini • eggplant • pumpkin • okra • avocados • green beans • lentils • snow peas • wheat • rye • oats • rolled oats • brown rice • millet • buckwheat • whole barley • cornmeal • red beans • gar-banzo beans • black beans • split peas • great northern beans • navy beans • lima beans • soy milk • rice milk • almond milk • water • rice cheese • cocoa powder • baking powder • baking soda • salt • pepper • basil • oregano • cinnamon • tofu • chili powder • poppy seeds • pumpkin seeds • pita bread • olive oil • canola oil • vinegar • soy sauce • mustard • pickles • olives • peanut butter • tea • flour • sugar • cherries • plums • raspberries • oranges • apples • cranberries • apricots • chestnuts • mangos • grapes • avocados • hazelnuts • passion fruits • blueberries • plums • raspber-ries • oranges • apples • cranberries • apricots • chestnuts • mangos • grapes • avocados • hazelnuts • passion fruits • blueberries • blood oranges • blackberries • walnuts • coconuts • bananas • mulberries • tomatoes • prunes • guavas • clementines • cantaloupes • carob • coffee • limes • dates • dragonfruits • figs • gooseberries • guavas • honey due • kiwis • huckleberries • jack fruit • key limes • lemons • kumquats • pears • strawberries • mandarins • pineapples • pitayas • pomegranates • pomelos • pears • persimmons • pecans • peanuts • peaches • raisins • rhubarb • tangerines • watermelons • broccoli • cauliflower • artichokes • capers • sweet corn • peas • beans • kale • collard greens • spinach • arugula • beets • bok choy • chard • turnip greens • endives • lettuce • mustard greens • watercress • garlic • chives • leeks • brussels sprouts • ginger • celery • asparagus • bamboo shoots • red peppers • green peppers • yellow peppers • potatoes • sweet potatoes • yams • soybeans • mung beans • alfalfa • carrots •

get angry,go vegan.

get angry,go vegan.jill mckay

The vegan diet is not right for everyone. Please consult your doctor before beginning a new diet. I can only speak from personal experience and research concerning a vegan diet. And although it has worked out wonderfully for me, it may not be right for you, so please proceed with caution and listen to your body. Also, it is important to note that as a vegan you need to make sure that your body is getting all of the necessary nutrients, so load up on fruits, vegetables, nuts, and whole grains, as opposed to the processed vegan options.

To my sister Kate, who taught me the value of a life and that some things are worth sacrificing for.

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vegan rant!

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Can you imagine if there was a news story about a farmer collecting dogs, killing the males, selling the males for their flesh, & then raping the females over and over and over again so they can produce large amounts of dairy, in order to feed another species?

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Things are covered up in our country, in ways that I think I am just beginning to understand. Because the truth is millions of dogs are abused, tortured and killed every year, because some sick people found out that some dogs don’t fight as much (Beagles) so they test cigarettes on them in ways that I can’t even get into, because it is too disturbing to write about. They test makeup and cleaning products on them, they test drugs on them to see the side effects of medications.

We’d all be outraged, we’d be storming the gates of the farm, we’d be marching in Washington.

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But we do nothing,we do not storm the gates, we do not know, we stay silent.

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But we do nothing,we do not storm the gates, we do not know, we stay silent.

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If a neighbor was torturing and killing baby piglets in their backyard, anyone would be outraged, horrified and terrified.

But because it is done behind closed doors, because people pay someone else to do it, and to package it up, it is all okay. People would call the police about their neighbor, but they will willingly go to a store, and buy piglet flesh because they did not have to see it or kill the pig themselves.

If someone was taking away the oxygen supply of kittens, causing them to gasp for air and suffocate so that they could sell kittens for people to eat, we’d call it horrific and barbaric. But that is what is done to millions of sea animals every single year, and people don’t think twice about it.

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Our society totally gets the movie “101 dalmatians” how sick that a woman would torture, abuse beautiful dogs for her own fashion! Even kids understand that, right?

But yet people will wear the flesh of cows, and the fur of another animal that was brutally tortured, and not think twice about it, all for the sake of fashion.

Meanwhile, showing their kids a Disney movie on why it is so bad to be so evil.

Sometimes I wish I could go back and talk to my former self, (about a lot of things). But for now, what I want to encourage you to do more than anything, is to get angry. Stop living in the bubble that society has created, it’s not a good bubble, and we can’t make change unless we pop the bubble. I don’t know what the answer is, but I do know it all has to start somewhere, and I’m hoping that more people can start with simply getting angry, and saying “no more” don’t let it happen on your watch, and just start.

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It’s time to get angry. It’s time to go vegan.

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It’s time to get angry. It’s time to go vegan.

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why vegan??

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Although, the answer to these questions vary from person-to-person, the number of vegans is quickly growing. Common reasons for making this lifestyle change include desiring a healthier diet and ethical and environmental reasons.

Why on earth would someone willingly give up steaks, grilled chicken, & baked salmon? Why would you ever want to inflict that inconvenience on yourself required to be a vegan?

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vegetable oils & fats, sweets, salt, spices & nuts

dairy substituteswhole grains, bread, rice & pasta, cereal

vegetables

legumes, seeds, & beans

fruits

the vegan food pyramid

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A balanced vegan diet, also referred to as a ‘plant-based diet,’ meets many current healthy eating recommendations such as eating more fruit, vegetables and wholegrains and consuming less cholesterol and saturated fat. Balanced vegan diets are often rich in vitamins, antioxidants and fiber and can decrease the chances of suffering from diseases such as diabetes, heart disease, stroke, obesity, liver, lunch, and reproductive disorders, birth defects, miscarriages, nervous system disorders and some cancers. Vegan diets also avoid the pesticides, hormones, steroids, and antibiotics injected into meat during the production process. Animals can also be carriers of mad cow disease, bird flu, salmonella, E. coli, trichinosis, and mercury. Aside from the health issues associated with the meat itself, by-products such as dairy also have side effects.

health reasonsA study funded by the National Diary Council revealed that the high protein content of milk actually leaches calcium from the body. These findings are consistent with many others that blame milk not only for osteoporosis, but also for acne, anemia, anxiety, ADD, allergies, asthma, obesity, heart disease, diabetes, autism, and multiple cancers.

From an evolutionary standpoint, humans consumption of cows milk can also be questioned. Just like human milk is for baby humans, cows’ milk is for baby cows. We are the only species on the planet that drinks milk of another species. We are also the open species on the planet that drinks milk as adults. We have been duped by the dairy industry and their hundreds of millions of advertising dollars. A vegan diet has many health benefits and is suitable for all age groups and stages of life.

fruits

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ethical argumentsMany people become vegan through concern at the way farmed animals are treated. Some object to the unnecessary ‘use’ and killing of animals—unnecessary as we do not need animal products in order to feed or clothe ourselves.

Public awareness of the conditions of factory-farmed animals is gradually increasing and it is becoming more and more difficult to claim not to have at least some knowledge of the treatment they endure. Sentient, intelligent animals are often kept in cramped and filthy conditions where they cannot move around or perform their natural behaviors. At the same time, many suffer serious health problems and even death because they are selectively bred to grow or produce milk or eggs at a far greater rate than their bodies are capable of coping with.

Regardless of how they were raised, all animals farmed for food meet the same fate at the slaughterhouse. This includes the millions of calves and male chicks who are killed every year as ‘waste products’ of milk and egg production and the animals farmed for their milk and eggs who are killed at a fraction of their natural lifespan. Choosing a vegan diet is a daily demonstration of compassion for all these creatures.

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intelligent animals are often kept in cramped and filthy conditions where they cannot move around or perform their natural behaviors.

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Switching to a plant-based diet is an effective way for an individual to reduce their eco-footprint. Vegan diets can produce fewer greenhouse gas emissions than meat-based diets. A University of Chicago study found that the ‘typical’ US diet generates the equivalent of nearly 1.5 tons more carbon dioxide per person per year than a vegan diet. The livestock industry is responsible for 18% of global greenhouse gas emissions, more than the entire transport sector (which produces 13.5%), including aviation.

Plant-based diets only require around one third of the land and water needed to produce a typical Western diet. Farmed animals consume much more protein, water and calories than they

environmental reasons

produce, so far greater quantities of crops and water are needed to produce animal ‘products’ to feed humans than are needed to feed people direct on a plant-based diet. With water and land becoming scarcer globally, world hunger increasing and the planet’s population rising, it is much more sustainable to eat plant foods direct than use up precious resources feeding farmed animals.

Farming animals and growing their feed also contributes to other environmental problems such as deforestation,water pollution and land degradation.

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36 gallons of water required to produce

eggs


cereal


salad


potato


bread


orange


apple

foods’ water footprint


chicken

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hamburger

1,550 gallons of water required to produce

beef

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recipes

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breakfastappetizerssoups & saladsentreessidesdessertsdrinks

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breakfast

mushroom scramblegreek scrambled tofucurried potatoesheavenly hashbrownspancakesbanana pancakesfabulous french toaststrawberry apple burritocereal breakfast barspeanut butter granola wrap

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Heat the margarine in a large skillet. Add the mushrooms and cook over medium heat until they are done to your liking. Turn up the heat to cook away any liquid that has formed.

mushroom scramble makes 4 servings

soy buttermushrooms sliced

soft tofu diced & crumbled

scallions sliced

mild curry powdersalt & pepper to taste

Add the remaining ingredients and cook over medium heat, stirring frequently, until everything is heated through, about 5 minutes, and serve.

Tofu: made from processed soybean curds. Good source of calcium and protein. Cholesterol-free. Tofu is a total chameleon in recipes and can take on water ever flavor you want.

Soy Butter: A dairy-free butter substitute usually made from a blend of oils. Be sure to get the non-hydrogenated kind.

1 ½

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greek scrambled tofu makes 2 or more servings

firm tofu crumbled

soy sauceturmeric pepper oreganoolive oilgreek olives chopped

sun-dried tomatoes chopped

spinach chopped

In a large saucepan, add the tofu, soy sauce, turmeric, pepper, and oregano to a splash of oil and sauté on medium-heat for 10–12 minutes until moisture has evaporated.

Add the olives, sun dried tomatoes, and spinach. Cover and cook for 2–4 minutes, until spinach is tender.


1 ¼

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In a large saucepan, add the onions, garlic, mustard seeds, and curry paste to a splash of olive oil and sauté on medium heat until mixed well and onions are translucent.

curried potatoesmakes 2 or more servings

medium onion chopped

cloves garlic chopped

mustard seedscurry pasteolive oilmedium potatoes chopped

salt & pepper Add the potatoes and fry, flipping occasionally, until potatoes are soft enough to pierce with a fork.

Season with salt and pepper.

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In a large saucepan, add the onions to splash of oil and sauté on medium high heat until translucent.

heavenly hash brownsmakes 2 or more servings

small onion chopped

olive oilmushrooms diced

large potatoes diced

medium green pepper diced

dillpepper & cracked chilies

Add the potatoes, mushrooms, green peppers, dill, pepper, and chilies. Turn down heat and cover until potatoes are soft enough to pierce with a fork.

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Combine the flour, baking powder, and salt in a bowl. In a separate bowl, combine the milk, oil, and sweetener.

Add the milk mixture to the flour mixture and mix just until moistened; a few lumps are okay. You don’t want to over mix, or the pancakes will be tough.

Heat a nonstick griddle or sauté pan over a medium high flame. You may add some oil to the griddle/sauté pan if you’d like.

pancakesmakes 8–10 pancakes

flourbaking powdersaltnondairy milksoy butter melted

pure maple syrupPour the batter onto the griddle to form 4 inch circles. Cook the pancakes for a couple of minutes on one side until bubbles appear on the surface. Slide a spatula under the pancake and flip it over. Cook the pancakes on the other side for another 2 minutes or so. Continue until golden brown on each side, about 4 minutes in all.


¼

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In a large bowl, sift the flour and baking powder together.

In a small bowl, mash the banana with a fork and add ¼ cup of the milk, mixing together until there are no lumps.

Add the banana, sweetener and remaining milk to the dry mix and stir together until “just mixed.”

makes 2 or more servings

flourbaking powderbanana mashed

soy milksweetenerfresh fruit garnish

Portion out about ¼ to 1 cup of the batter onto a hot non-stick pan or a lightly oiled frying pan and cover with a lid. Let sit on medium heat until the center starts to bubble and becomes sturdy. Flip pancake over and cook other side until golden brown. Repeat process until all the batter is gone. Garnish with fresh fruit and maple syrup.

banana pancakes

Soy Milk: Dairy-, lactose-, and cholesterol-free milk alternative made from soybeans. High in protein, vitamins, and minerals.

1 ¼

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In a large bowl, whisk together the milk, flour, yeast, sweetener, and cinnamon vigorously.

Soak 1 slice of bread in batter until bread is gooey.

makes 10 slices

soy milkflournutritional yeastsweetenercinnamonbread slices stale or lightly toasted

fruit garnish

Fry in a non-stick pan or lightly oiled frying pan on medium heat until golden. Flip and fry other side. Repeat until batter is gone. Garnish with fruit and maple syrup.

fabulous french toast

Nutritional Yeast Flakes: A non-leavening yeast that has a cheesy flavor. A good supplement that contains B vitamins and tastes great on salads, pizzas, and popcorn!

1 ½


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Layer ½ the apples on tortilla and add a little sugar and spice. Add a layer of strawberries, and top with more sugar and spice.

Top with the remaining apples, and again top with the sugar and spice. Spread a very thin layer of peanut butter around the edge of the tortilla.

makes 1 serving

large tortillagala apple cored, thinly sliced

sugarpumpkin pie spicestrawberries thinly sliced

peanut buttersoy butter as needed

Fold two sides in and then fold the other two sides (to get a square). Spread some margarine on the folded side and press down in a frying pan over medium-low heat.

Spread margarine on the other side before you flip it over. Cook until both sides are nicely browned, about 5–7 minutes on each side.

strawberry apple burrito


½

½

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In a saucepan or small pot, cream together the peanut butter and tahini until smooth. Add maple syrup and simmer, stirring frequently. Turn off stove and add the remaining ingredients.

makes 12 servings

breakfast cereal your choice

quick cooking oatsnut buttertahinimaple syrupginger optional

cinnamon optional

Spread the mixture in a greased baking pan and chill until firm. Once they are firm, cut into squares and enjoy!

cereal breakfast bars

Tahini: thick paste made from ground sesame seeds. 1 ½

½

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Spread the peanut butter on the flour tortilla. Place bananas and granola on the peanut butter. Drizzle with honey, if desired and wrap.

makes 1 serving

flour tortillapeanut butterbanana sliced thin

granolaagave optional

peanut butter granola wrap

Agave Nectar or Syrup: A sweetener, similar to honey, that comes from the Agave plant. It’s less refined than regular sugar, so it doesn’t contain processing chemicals.

1 3

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appetizers

guacamolespinach & artichoke diphummusstuffed mushroomseasy vegan bruschettasweet potato friesbean bruschettaolive tapenadejalapeño poppersveggie wraps w/ beans

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makes 1 ½ cups

avocadoslime juicemedium tomato chopped

cloves garlic minced

jalapeño peppers seeded & Chopped

hot banana peppers chopped

red onion chopped

pepperScoop out avocados into a medium bowl. Add lime juice and mash together with a fork. Add the tomatoes, garlic, jalapeno and banana peppers, onions, and pepper. Stir together

guacamole

¼

¼

½

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makes 4–6 Servings

fresh spinachsoy parmesan cheesemarinated artichoke hearts drained

pepperlemon juicesoy mozzarella cheesePreheat oven to 350°F.

In a blender or food processor, blend spinach, ½ cup Parmesan, artichokes, pepper, lemon juice, and mozzarella until well mixed. Spoon into a lightly oiled casserole dish and top with remaining ¼ cup Parmesan.

Cover and bake for 20 minutes, until hot and bubbly. Remove from the oven and let sit for 5 minutes before serving.

spinach & artichoke dip

¼

½

¾

Vegan Cheese: A diary-free cheese substitute that contains no, mil, rennet, no casein, and no whey.

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makes 2 ½ cups, 10 servings

garbanzo beans rinsed & drained

fresh lemon juicefresh parsley chopped

waterolive oil garlic minced

cayenne pepperpita bread cut into wedges Combine all ingredients except pita or raw vegetables in a food processor or blender.

Process until smooth, scraping sides of bowl as necessary. If a thinner dip is desired, add more water.

Serve hummus with pita wedges or raw vegetables.

hummus

may also use raw vegetables.

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¼

¼

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makes 20 mushrooms

oillarge white mushroomsred bell pepper finely diced

shallot finely diced

dried oreganoseasoned bread crumbsvegan parmesan cheesefresh parsley chopped

saltpepperPreheat oven to 400°F. Grease a large, rimmed baking sheet.

Carefully pull the stems from the mushroom caps, set stems aside. Arrange the caps, stem sides down on the prepared baking sheet and bake until they leak liquid, about 10 minutes. Remove from the oven and set aside.

While caps are baking, finely chop the stems. Heat the oil in a large skillet over medium-high heat. Add the stems and cook, stirring occasionally, until golden brown, 2–3 minutes. Add the bell pepper, shallot, and oregano, stirring occasionally, until the bell pepper is tender, about 3 minutes. Transfer the mixture to a medium bowl to cool slightly, then

stir in the bread crumbs, cheese, parsley, salt, and pepper.

Turn the mushroom caps over and spoon in the filling, pressing gently and slightly mounding it. Bake until the mushrooms are tender and the stuffing is browned, about 20 minutes, and serve.

stuffed mushrooms

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¼

3

½

1 ½

Vegan Parmesan: A Parmesan cheese substitute that is made without any dairy components. Some companies make it with a soy based version, and others make it with nutritional yeast and nuts.

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makes 12 slices

french bread slices lightly toasted

large tomatoes chopped

olive oilfresh basil chopped

sea saltCombine tomatoes, oil, basil and salt in a covered bowl and let marinate at least 4 hours (do not refrigerate; tomatoes will lose their flavor).

Use a slotted spoon to layer on to bread. Serve immediately.

easy vegan bruschetta

¼

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makes 6 servings

sweet potatoes cut into wedges

olive oilcumincayenne pepperpaprikasaltPre-heat the oven to 400°F.

In a large bowl, toss together all ingredients until potatoes are evenly coated with oil and spices.

Place potatoes in a single layer on a baking sheet and bake for about 30 minutes, or until done.

Serve plain or with ketchup, a ranch dressing dip or barbecue sauce.

sweet potato fries

½

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makes 24 slices

great northern beans rinsed & drained

large ripe tomato diced

chopped fresh basilolive oilclove garlic minced

black pepperslices french bread grilled or lightly toasted

In medium bowl, combine all ingredients except bread; mix well.

Spoon mixture on bread and serve.

you could also use 2 teaspoons dried basil

bean bruschetta

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makes 4 servings

kalamata olives sliced

roasted red peppers chopped

capers optional


lemon juicebasilparsleythymeolive oilsalt & black pepper Process all ingredients in a food processor, pulsing just until coarse and minced finely. Serve your olive tapenade with crackers or toast points.

olive tapenade

¼

¼

¼

½

½

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makes 12 poppers

jalapeño peppers sliced in half lengthwise, tops & seeds removed

vegan cream cheesesoy milkflourbread crumbsoil for frying

Fill the jalapeño peppers with the vegan cream cheese. Put the soy milk and the flour into two separate bowls.

Dip the stuffed jalapeños into the soy milk and then into the flour, making sure that they are well-coated. Allow the coated jalapenos to dry for about 10 minutes.

Dip the jalapeños into the soy milk again and roll them through the bread crumbs. Allow them to dry then repeat the process to ensure that the entire surface of each jalapeño is coated.

In a large skillet or deep fryer, heat the oil. Deep fry the jalapeños for about 3 minutes or until golden brown then transfer them to paper towels to drain before serving.

jalapeño poppers


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makes 15 rolls

vegetarian baked beans drained

large tortillas about. 10-inch diameter

vegan cheddar cheese shredded

red bell pepper thinly sliced strips

green bell pepper thinly sliced strips

salsa optional

Drain baked beans, spoon into bowl and mash with a potato masher.

Spread half the bean mixture on one side of each tortilla to within ½–inch of edges. Sprinkle half the cheese over the mashed beans. Place half of the red and green pepper strips along one edge of each tortilla. Roll tortilla tightly around peppers; repeat with second tortilla.

Wrap in plastic wrap; refrigerate several hours or overnight. When ready to serve, slice about 1-inch off each end of tortillas. Slice remaining portion of tortilla roll into approximately 15 slices each, or, slice once diagonally across the center of the roll for two individual sandwiches.

Serve with salsa for dipping, if desired.

veggie wraps w/ beans

2


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soups & salad

sweet potato souplovely carrot soupcheesy broccoli soupeasy vegetable soupblack bean soupspinach & beat saladbeat, apple & orange saladstrawberry spinach saladspinach saladstrawberry salad

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makes 4–6 servings

large sweet potatoessoy milksalt-free herb & spice seasoning mixground cinnamonnutmegsaltMicrowave the sweet potatoes until very easily pierced with a knife. Depending on your unit, this will take from 16 to 24 minutes to bake them all at once.

When the sweet potatoes are cool enough to handle, cut each in half, scoop them out of the skins, and transfer to a bowl. Mash well.

Combine the mashed sweet potatoes in a soup pot or large saucepan with the remaining ingredients. Stir together, then heat slowly until the mixture comes to a simmer. Cover and simmer gently for five minutes. Serve at once.

sweet potato soup

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small onion chopped

large carrots chopped

olive oilwatersaltsoy milkdillsoy saucepepperIn a large soup pot, sauté the onions and carrots in oil on medium heat until the onions become translucent. Add the stock and salt and simmer over medium heat for about 15 minutes, until carrots are tender.

Remove half of the vegetables and blend in a blender or food processor with the milk, dill, soy sauce, pepper, and a small amount of cooking broth until smooth.

Return mixture to the pot, mix well, and serve immediately.

lovely carrot soup

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makes 7 cups

oilonion diced

broccoli florets roughly chopped

fine sea saltpeppervegetable stock low-sodium

soy or rice milkcorn starch & watervegan cheddar cheeseHeat the oil in a 4–6 quart stock pot over medium heat. Add the onion and cool, stirring occasionally, for 2 minutes. Add the broccoli, salt, and pepper and cook, stirring occasionally, until the onion is translucent and the broccoli is crisp-tender, about 4 minutes.

Stir in the stock, increase the head to high, bring to a boil, and reduce heat to a simmer. Cook until the broccoli

is very tender, about 10 minutes. Remove from the heat and stir in about 1 cup of the soy or rice milk.

Transfer the mixture to a blender. On low or medium speed, purée until smooth. Transfer the mixture back to the pot, return to medium high heat, and stir in the remaining soy milk. When the soup returns to a simmer, ad the cornstarch and water mixture and cheese, stirring until the cheese melts.

cheesy broccoli soup

5 tablespoons of cornstarch dissolved in ¼ cup cold water


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makes 6 Servings

soy butterfrozen seasoning mix onions, green & red bell pepper, parsley

frozen mixed vegetables with peas and carrots, frozen

cabbage coarsely chopped

spicy vegetable juicewater or vegetable brothsaltMelt vegetable shortening in a 6-quart pot over medium-high heat. Add frozen seasoning mix. Cook, stirring, for 5 minutes. Add 16-ounce bag of mixed vegetables. Cook, stirring until vegetables are nearly tender, about 10 minutes. Add remaining frozen vegetables and cabbage. Cook, stirring, until cabbage begins to soften. About 3 minutes.

may also use one ¼ cup online, ¼ cup celery, ¼ green bell pepper, ¼ cup red bell pepper, and fresh parsley to taste.

Stir in remaining ingredients. Bring to a boil over high heat. Reduce heat to medium-low. Cover; simmer until vegetables are tender and flavors are blended, about 10 minutes.

easy vegetable soup

Soy Butter: A dairy-free butter substitute usu-ally made from a blend of oils.

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makes 2 servings

onion chopped


black beans rinsed

waterchili powderpaprikacayenne optional

cuminSauté the onions and minced garlic in a ¼ cup of water in a nonstick saucepan. Once the onions have become translucent, place the onions and garlic in a large stock pot. Add the rinsed beans, water, and spices.

Simmer over medium heat, stirring occasionally. Taste-test the soup after 20 minutes and remove from heat once the beans are cooked to your liking.

black bean soup

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makes 4 servings

large golden beetsolive oilbaby arugula leaves washed

toasted pecans chopped

rice vinegarsherry vinegarvegan cheesesalt & black pepperPreheat oven to 375°F.

Wash the beets and coat with 1 tablespoon of the oil. Wrap in several layers of foil and bake for 1 hour or until tender. Let cool to room temperature or refrigerate. This may be done in advance.

With a knife, scrap off the beet skin, and cut in 1-inch cubes. Add to a mixing bowl, and add the rest of the ingredients, except the goat cheese. Toss well to combine, and divide on to 4 plates. Crumble over the cheese, and serve.

spinach & beat salad

Cheese (vegan): A diary-free cheese sub-stitute that contains no, mil, rennet (an enzyme from the stomach lining of calves), no casein (a milk protein), and no whey (the liquid portion of milk that has curdled).

¼

¼

½

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makes 4 servings

large beetsorange peeled & cut into segments

apples sliced

olive oilraspberry or red wine vinegarsugarsaltclove garlic minced

salad greenssunflower seeds optional

In a medium pot, cover the beets with water and bring to a boil. Reduce to a slow simmer, cover, and allow to cook for about 20 minutes, or until soft. Remove beets from water and allow to cool. Cut into thin slices.

In a large bowl, toss together the beets, oranges and apples.

In a separate small bowl, whisk together the olive oil, vinegar, sugar, salt and garlic.

Pour this dressing over the beets and fruit, tossing to coat.

Serve the beets and fruit over spinach or greens and top with sunflower seeds if desired.

beet, apple & orange salad

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makes 4 servings

fresh spinach washed & dried

fresh strawberries hulled & sliced

glazed pecansvegan mayonnaisesugarapple cider vinegarsalt & black pepperPlace spinach, strawberries and pecans in a large salad bowl.

Whisk together remaining ingredients. Pour over salad. Toss well.

strawberry spinach salad

Vegan Mayonnaise: a dairy-, egg-, and cholesterol-free mayonnaise substitute. Recommended brand: Follow Your Heart Vegenaise.

¼

4

½

½

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makes 6 servings

salad oilwhite wine vinegarred onion sliced

basilsaltground black peppermushrooms thinly sliced

spinachIn a small bowl, combine oil, vinegar, onion, basil, salt, and pepper. Add mushrooms, cover, then let marinate for about 2 hours at room temperature or overnight in the refrigerator. Stir occasionally to keep mushrooms coated with marinade mixture.

Place spinach in a salad boil; add mushroom mixture and toss well. Serve immediately.

spinach salad

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large avocadolimespinachcorn kernels steamed

ripe plum tomatoes cut in wedge

scallion chopped fine

sunflower seeds toasted

fresh lime juiceextra virgin olive oilsalt & pepperCut avocado in half lengthwise and remove pit and skin. Cut each half lengthwise into 4–6 slices. Sprinkle the avocado liberally with lime to prevent discoloration.

Gently toss greens with corn, tomatoes, scallions, seeds, lime juice, olive oil, salt and pepper. Plate and garnish with avocado slices. Serve immediately.

strawberry salad

8

½

½

68

spinach ricetoful & sweet potato currysoy sloppy joeslentil loafgarlic parsley pastabean & cheese casserolezucchini delightyeast-free pizza crusteggplant sandwichesmock “tuna” saladfaux chicken saladveggie sandwichespolenta w/ onions

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69

main dishes

portobello pita pizzapesto penne w/ squashlinguini sun-dried tomatoesbean potlasagnebetter bean burgersrisottovegetable curryquick quesadillascitrus barbeque tofublack bean burritos

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70

makes 6 servings

vegetable bouillon cubebrown ricesoy butterchopped spinach frozen & dethawed

scallions thinly sliced

salt & pepperBring 4 cups of water to a simmer with the bouillon cube in a medium saucepan. Stir in the rice, cover, and simmer gently until the water is absorbed, about 35 minutes.

Stir in the remaining ingredients and continue to cook until everything is heated through. Serve at once.

spinach rice

Soy Butter: A dairy-free butter substitute usu-ally made from a blend of oils. Be sure to get the non-hydrogenated kind.

1 ½

1 ½

71


medium sweet potatoesfirm tofu drained & diced

stewed tomatoes chopped, with liquid

curry powderbaby spinach well rinsed

saltBake or microwave the sweet potatoes in their skins until done but still firm. When cool enough to handle, peel, and cut into large dice.

Combine the tofu, tomatoes, and 1 teaspoon of the curry powder in a stir-fry pan or wide skillet. Bring to a simmer, cover, and cook over medium-low heat for 10 minutes.

Add the diced sweet potato and continue to cook for another 5 minutes.

Add the spinach, cover, and cook very briefly, just until it wilts slightly. Taste and season with more curry if desired. Season with salt and serve.

tofu & sweet potato curry


½

3

72


light olive oilmedium onion finely chopped

soy “crumbles”pizza saucefresh burger bunsHeat oil in a large skillet. Add the onion and sauté over medium heat until golden.

Add the soy crumbles and sauté over medium-high heat, stirring frequently, until lightly browned, 3–4 minutes.

Stir in the pizza sauce and cook until heated through, 3–4 minutes

Serve at once on buns, open-faced or covered.

soy sloppy joes

Soy Crumbles: Marketed under two or more brand names including Green Giant and Morningstar Farms. Made of textured soy protein. Look for this product in the frozen foods section of well-stocked supermarkets, as well as in natural foods stores.

1 ½

73

6 servings

lentilswater or vegetable brothonions diced


olive oilpre-cooked ricesaltketchupsageitalian seasoningPre-heat oven to 350°F.

In a large soup or stock pot, simmer the lentils in water or vegetable broth until cooked, about 30 minutes. Drain thoroughly then mash the lentils until they are half mashed.

Sauté the onions and garlic in olive oil for 3–5 minutes, or until soft.

Combine the onions, garlic and olive oil with the mashed lentils and add the rice, salt, ketchup or barbecue sauce, sage, and Italian seasoning.

Gently press the mixture into a lightly greased loaf pan. Drizzle a bit of extra ketchup on top if desired.

Bake for 1 hour. Allow to cool slightly before serving, as this will help the loaf to firm up.

lentil loaf

1 ½

3 ½

½

½

½

¼

74

makes 2 servings

pasta cooked


red pepper flakessaltolive oilflax oilfresh parsley chopped

faux parmesan cheese optional

While pasta is cooking, in a small saucepan, sauté the garlic, pepper flakes, and salt in oil on medium-low heat until garlic is tender. Set aside.

Drain pasta and toss with flax oil, parsley, and the garlic mixture. Garnish with Parmesan if desired.

garlic parsley pasta


75


small potatoes sliced

mustardcanned baked beanspeppersoy cheesePreheat oven to 400°F.

In a large pot of water, boil the sliced potatoes until they can be pierced easily with a fork.

Meanwhile, in a small bowl, stir together the mustard, beans, and pepper, and set aside.

Drain the potatoes and place half of them into a lightly oiled casserole dish. Add half of the bean mixture on top, then half of cheese. Repeat.

Cover and bake for 35–40 minutes.

bean & cheese casserole


76


soy mozzarella cheese grated

can diced tomatoeszucchini chopped

oreganobasilred pepper flakessaltcooked lentilsjasmine ricePreheat oven to 350°F.

In a large casserole dish, combine ½ cup of cheese with tomatoes, zucchini, oregano, basil, red pepper flakes, salt, lentils, and the rice. Stir together.

Top with remaining cheese and bake uncovered for 30–40 minutes or until rice is done.

zucchini delight

Cheese (vegan): A diary-free cheese substitute that contains no, mil, rennet (an enzyme from the stomach lining of calves), no casein (a milk protein), and no whey (the liquid portion of milk that has curdled).

5

4

½

½

½

½

1 ½

½

77

makes 1 pizza

flourfaux parmesan cheesesaltoreganobasilsoy butterolive oilcold waterPreheat oven to 400°F.

In a food processor or with your hands, mix the flour, Parmesan, salt, oregano, basil, margarine, and oil until “just mixed.” Spoon the flour mixture into a medium or large bowl and slowly add the water while you knead the dough. Kneed only for a few minutes until dough is pliable.

Form into a 6–inch disk and let chill in refrigerator for 20 minutes.

Roll out dough into a pizza pan and prick all over with a fork.

Bake for 10 minutes.

Add toppings then bake for an additional 20 minutes.

Topping IdeasTomato sauce, soy mozzarella, portabella mushrooms, onions, olives, red bell peppers, garlic, zucchini

Tomato sauce, soy mozzarella, spinach, mushrooms, onions, and garlic

Tomato sauce, soy mozzarella, artichoke hearts, red bell peppers, green olives, red onions, sun-dried tomatoes

Tomato pesto sauce, red onion, pine nuts, soy cheese.

yeast-free pizza crust


Soy Butter: A dairy-free butter substitute usually made from a blend of oils. Be sure to get the non-hydroge-nated kind.

½

½

4

5

1 3

78

makes 6 servings

medium eggplant cut lengthwise into six ½-inch-thick slices

herb-flavored oilhoagie buns split

red wine vinaigrettesoy mozzarella cheesemedium tomato thinly sliced

assorted fresh greensPreheat broiler.

Brush both sides of eggplant slices evenly oil. Arrange eggplant on a baking sheet. Broil 5 inches from heat until eggplant is tender and browned, about 15 minutes, turning once. Remove from broiler; set aside and keep warm.

Toast cut sides of buns under broiler, about 1 minutes. Brush cut sides evenly with vinaigrette. Arrange eggplant, cheese, tomato, and greens evenly on buns. Serve immediately.

eggplant sandwiches

Cheese (vegan): A diary-free cheese substitute that contains no, mil, rennet (an enzyme from the stomach lining of calves), no casein (a milk protein), and no whey (the liquid portion of milk that has curdled).

½

6

79

makes 4 servings

garbanzo beans drained

vegan mayonnaisediced oniondiced celerysalt & pepperMash beans well with potato masher or place beans in food processor and process until beans are the consistency of course meal.

In a medium bowl, combine mashed or processed beans with remaining ingredients. Serve as a sandwich filling.

mock “tuna” salad


½

¼

¼

80


tempeh cubed

vegan mayonnaisestalk celery finely chopped

medium dill pickle chopped

medium onion chopped

fresh parsley minced

mustardsoy saucegarlic clove crushed & minced

Steam the cubed tempeh for 15 minutes on medium-high heat. Remove from heat and set aside to cool.

In a medium bowl, combine the mayonnaise, celery, pickles, onions, parsley, mustard, soy sauce, and garlic with the tempeh and toss lightly.

Serve over toast, as a side dish, as a sandwich filling, or alone.

faux chicken salad

Tempeh: a vegan, meat –like alternative made from fermented soybeans. High in protein. The texture isn’t really meaty—its more nutty and grainy.

½

½

81

makes 4 servings

vegan mayonnaiseslices breadzucchini shredded, unpeeled

mushrooms sliced

scallions sliced

salt & pepperslices rice cheeseSpread mayonnaise evenly on bread slices. Set aside.

In a medium mixing bowl, combine the zucchini, mushrooms, and scallions. Season to taste with salt and pepper. Spoon mixture evenly over prepared pumpernickel slices.

Place sandwiches under broiler, 4 inches from heat. Broil until zucchini begins to brown, about 5 minutes. Remove from oven.

Top each sandwich evenly with tomato slices and cheese. Return to broiler until cheese melts, about 1 minutes. Serve immediately.

veggie sandwiches



¼

82

makes 4 servings

watersaltcoarse yellow cornmealolive oillarge onions sliced & separated into rings


balsamic vinegarfresh parsley garnish

In a 2-quart saucepan, bring 4 cups water and salt to a boil over high heat. Gradually add cornmeal, whisking to prevent lumps. Reduce heat to medium-low. Cook until thickened, whisking occasionally, about 10 minutes. Set aside and keep warm.

In a medium nonstick skillet, heat oil over medium heat. Add onions and remaining ¼ cup water. Cook, stirring, until onions become very tender, about 10 minutes. Stir in mushrooms and garlic. Continue cooking until onions and mushrooms begin to brown.

Stir vinegar into onion mixture. To serve, spoon polenta onto plates and top with the onion mixture. Garish each serving with parsley.

polenta w/ onions

4 ½

½

83

makes 4 servings

chili aioli:

vegan mayonnaisecloves garlic minced

chili powderpizza:

fresh baby greensred wine vinaigretteportobello mushrooms stems removed

soft pita breadsPreheat grill or broiler

In a small mixing bowl, combine chili aioli ingredients, set asideFor the pizza, in a second small mixing bowl, combine greens and vinaigrette. Toss to coat, set aside.

Grill or broil mushroom caps until nearly tender, about 6 minutes, turning once. Slice mushrooms crosswise into strips.

While mushrooms are cooking, place pita breads or pizza crusts on grill or under broiler, and cook

until hot and lightly browned, about 3 minutes. Spread aioli evenly over bread. Top with mushrooms and greens. Serve immediately.

portobello pita pizza


1 3

84

makes 4 servings

watersaltwhole wheat penneoilbutternut squash peeled, seeded,

& cut into ¼ inch thick sticks

shallots thinly sliced

pepperpestosliced almonds toasted, optional

In a 4–6 quart stock pot over high heat, combine the water with about 1 ½ tablespoons salt. Bring the water to a boil, add the penne, and cook according to the package directions.

pesto penne w/ squash

Meanwhile, heat the oil in a 10–12 inch skillet over medium-high heat. Add the squash and cook, stirring occasionally, for 4 minutes. Stir in the shallots, pepper, and the remaining ½ teaspoon salt and cook, stirring occasionally, until the squash and shallots are tender, 1–2 minutes. Remove from the heat and set aside.

When the pasta is done, drain it, reserving ½ cup of the pasta cooking water. Return the pasta to the pot and stir in the pesto and the squash mixture. If it seems too dry, add ¼ to ½ cup of the pasta water. Transfer the pasta to plates on a platter, and if desired, garnish with almonds. Serve immediately.

12

¼

¼

½

85


watersaltwhole wheat linguinipestosun-dried tomatoes oil-packed, drained

pine nuts toasted, divided

lemon’s zest optional

fresh basil leaves roughly chopped

In a 4–6 quart stock pot over high heat, combine the water with about 1 ½ tablespoons salt. Bring the water to a boil, add the linguini, and cook according to the package directions. When the pasta is done, drain it, reserving ½ cup of the pasta cooking water.

linguini sun-dried tomatoes

Return the pasta to the pot and stir in the pesto, sun-dried tomatoes, about ¾ of the pine nuts, and the lemon zest, if using. If the pasta seems too dry, add ¼ to ½ cup of the pasta water. Transfer the pasta to plates or a platter, garnish with the basil leaves and remaining pine nuts, and serve.

12

½

½

½

¼

3

86

serves 2

vegetable bouillon cubeonions chopped

apples grated

carrots grated

kidney beanstomato puréewine vinegarmustard powderoreganocuminbrown sugarPreheat oven to 350 °F.

Heat some oil and fry two crumbled stock cubes, onions, carrots and apple for 5 minutes.

bean pot

Mix tomato purée in 1 cup water and add. Add wine vinegar, mustard powder, oregano, cumin, and brown sugar. May also season with salt and peper if

desired. Cover pan and simmer for 2 minutes. Add beans and tip into a casserole dish. Cover and cook for 35–40 minutes before serving.

87

serves 2

onion chopped

red pepper chopped

zucchini courgettes chopped

sweet cornnuts chopped

sheets lasagne doesn’t need pre-cooking

floursoy milksoy butter bread crumbsPreheat oven to 350 °F.

Fry onion and pepper for a couple of minutes. Add courgettes, cover pan and cook gently until courgettes begin to soften. Add sweet corn, nuts, salt and pepper, if desired.

lasagne

To make the sauce, heat 2 tablespoons oil and stir in the flour. When it begins to color, add soya milk whilst mixing to keep the sauce smooth. Allow to thicken and add salt and pepper, if desired.

In an ovenproof dish, put down a layer of lasagne, cover with courgette mix and then some of the sauce. Cover with lasagne, the rest of the sauce and top with bread crumbs. Dot the top with margarine and bake for 30 minutes.


Soy Milk: Dairy-, lactose-, and cholesterol-free milk alternative.

¼

1 ½

1 ½

½

½

88

serves 2

onion chopped finely

1 red or green pepper chopped finely

1 carrot grated

bread crumbstin butter beansground cuminground corianderchilli powderfloursalt & pepperFry onion, carrot and pepper for 5 minutes.

better bean burgers

Place them in a bowl and add the bread crumbs, cumin, coriander and chilli. Add a little salt and pepper, and flour. Mash the butter beans and add them. Mix well.

½

Form the mixture into 4 thick burgers and coat them with flour.

Fry the burgers for 20 minutes and serve with vegetables.

89

serves 2

onionmushroomsred pepperbrown ricesunflower seedssalt & pepperChop and fry onion. Add rice and fry for a few minutes. Pour in about ¾ pint of vegetable stock and simmer for 20 minutes. Add chopped mushrooms, salt and pepper. Simmer for 5 minutes until rice is cooked. Mix in sunflower seeds and chopped pepper. Cook a few more minutes.

risotto

¼

½

2 3

90


oil for frying

large onionmedium size potatoes cut into chunks

cauliflower washed & cut into florets

carrot peeled & sliced

aubergine cubed, optional

small tin of peas mashed

curry powderbay leavestomato puréeHeat 1 teaspoon oil in a saucepan and fry the onion for a few minutes. Add the potatoes, carrots and cauliflower and fry for 10 minutes. Add the aubergine, if using. Add curry powder and some salt. Cook for

vegetable curry

5–10 minutes. Add the tinned peas, including the juice and add the bay leaves and tomato purée. Cover with water, boil and simmer for up to 30 minutes.

Serve with rice.

½

91

makes 8 quesadillas

garbanzo beansroasted red pepperlemon juicegarlic clove peeled

cumincorn tortillasgreen onions chopped

salsaDrain the beans and place in a food processor or blender with red pepper, lemon juice, garlic, and cumin. Process until very smooth, 1 to 2 minutes.

Spread a tortilla with 2 to 3 tablespoons of the garbanzo mixture and place in a nonstick skillet over medium heat. Sprinkle with chopped onions and salsa.

quick quesadillas

Top with a second tortilla and cook until the bottom tortilla is warm and soft, 2–3 minutes. Flip and cook the second side for 1 minute. Remove from the pan and cut in half. Repeat with the remaining tortillas.

½

¼

¼

½

92


extra-firm tofu cut into 8 or 9 slices

lemon’s juiceorange juicemaple syrupapple cider vinegarolive oilrosemarygarlic cloves peeled and crushed

soy sauceblack pepperWhisk all the ingredients but the tofu in a bowl to make the marinade.

Put the tofu slices in a flat dish and pour over the marinade. Cover and refrigerate for at least 8 hours.

citrus barbeque tofu

Turn the grill on medium heat and brush lightly with some olive oil. Grill the tofu slices, brushing with extra marinade while cooking, about 5 minutes for each side.


¼

1 ½

1 ½

93

makes 4 burritos

black beans drained

salsacooked brown riceflour tortillasspinachtomato diced

Combine the black beans, salsa, and rice in a saucepan and simmer gently for 3 minutes, stirring occasionally. Remove from heat, cover, and let sit for 5 minutes.

black bean burritos

In an ungreased skillet, heat a tortilla until warm and soft, then spread a line of the bean mixture down the center. Top with lettuce, tomato, and more salsa, if desired. Roll the tortilla around the filling, then repeat with the remaining tortillas.

¼

94

95

side dishes

maple roasted carrotscranberry spaghetti squashroasted garlic potatoeseasy buscuitsapplesauce muffinscorn breadstuffed acorn squashcrispy home friesmango & black bean salsaroasted brussels sprouts

96

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96

makes 6 servings

bag baby carrotsmaple syrupolive oilcinnamonsaltPreheat the over to 425°F.

Combine all the ingredients in a mixing bowl and stir together. Arrange on a nonstick baking sheet. Bake, stirring gently every few minutes until the carrots are tender and lightly browned, about 20 minutes, and serve.

maple-roasted carrots

97

makes 6 servings

spaghetti squash medium-large

soy butterscallions thinly sliced

dried cranberriesalmonds finely chopped, toasted

salt & pepperPreheat the oven to 400°F.

Cut the squash in half lengthwise; remove the stem and seeds. Place, cut side up, in a casserole dish with ½ inch of water. Cover tightly with foil and bake until easily pierced with a fork, 40–45 minutes. When the squash is cool enough to handle, scrape it lengthwise with a fork to release all the spaghetti-like strands of flesh.

cranberry spaghetti squash

Combine the spaghetti squash with the remaining ingredients in a mixing bowl and toss well. Stuff back into the squash shells.

Return the filled squash shells to the baking dish and reheat just until heated through, about 10 minutes. Season with salt and pepper, and serve, scooping a small amount out of the shells for each serving.


½

¼

98


medium potatoes cubed

olive oilcloves garlic minced

sagerosemarysaltpepperPreheat oven to 400°F.

Place the cubed potatoes in a medium bowl and add the rest of the ingredients and stir together.

Lay evenly onto a cookie sheet or lasagna pan and bake in the oven for 30–40 minutes, until potatoes are golden brown and can be easily pierced with a fork.

roasted garlic potatoes

½

99

makes 6 biscuits

flourbaking powdersaltsoy buttersour soy milk Preheat oven to 450°F.

In a large bowl, sift together the flour, baking powder, and salt. Add the margarine and sour milk and mix together gently until “just mixed.”

easy biscuits

To make mix 1 teaspoon vinager with soy milk

Spoon into lightly oiled muffin tins, or roll out and cut with biscuit or cookie cutters and place on a lightly oiled cookie sheet.

Bake for 12–18 minutes.

Soy Butter: A dairy-free butter substitute usu-ally made from a blend of oils.

¼

100

makes 6 muffins

floursaltbaking sodacinnamonsoy milkapple cider vinegaroilmaple syrupapplesauceraisinsPreheat oven to 375°F.

In a large bowl, sift together the flour, salt, baking soda, and cinnamon. Add the milk, vinegar, oil, maple syrup, applesauce, and raisins. Mix together gently until “just mixed.”

applesauce muffins

Spoon batter into lightly oiled muffin tins and bake for 15–20 minutes. Test with a knife to see if done.

Soy Milk: Dairy-, lac-tose-, and cholesterol-free milk alternative.

½

½

½

¼

1 3

101

makes 9 biscuits

soy milkvinegarcornmealfloursweetenersaltbaking powderbaking sodaoilPreheat oven to 425°F.

Combine the soy milk and vinegar and set aside.

corn bread

Mix the cornmeal, flour, sugar, salt, baking powder, and baking soda in a large bowl. Add the soy milk mixture and the oil. Stir until just blended. Spread the batter evenly in an oil-sprayed 9x9 inch baking dish. Bake until the top is golden brown, 25–30 minutes. Serve hot.

1 ½

1 ½

½

102


acorn squashapples peeled & sliced

dried cranberriesbrown sugarpine nuts optional

soy butternutmegPreheat the oven to 350°F.

Slice the acorn squash in half and scrape out the seeds and the strings. Place both halves face down in a casserole pan filled with ½ inch of water. Bake in the oven for 10–15 minutes.

stuffed acorn squash

Put the peeled and sliced apples, dried cranberries, brown sugar, and pine nuts (if using) into a bowl and toss until well mixed.

Take the steamed acorn squash out of the oven. Empty the casserole pan of any water. Place the halves face up and fill with the apple mixture. Top with the soy margarine and nutmeg. Cover the pan loosely with tin foil and bake until the squash, apples, and cranberries are soft, about 30 minutes.


½

¼

¼

103


baking potatoes thinly sliced

garlic powderblack pepperpaprikasaltoreganosmall onion chopped green bell pepper chopped, optional

red bell pepper chopped, optional

mushrooms thinly sliced, optional olive oilPut the thinly sliced potatoes and the spices in a container with a tight-fitting lid. Shake for 30 seconds, until the potatoes are well coated. Set aside.

crispy home fries

In a large frying pan, sauté the onion, bell peppers, and mushrooms (if using) in olive oil until the onion is translucent and slightly browned, about 7–10 minutes.

Add the spiced potato slices to the sautéed onions (and other

vegetables, if using) in the frying pan. Toss well. Let sit for 10–15 minutes, browning over medium-low heat. Do not stir. Flip over and let sit for another 10 minutes, or until both sides are crispy brown. Serve immediately.

104


black beans rinsed & drained

corn drained

mango slices cut into ¾” cubes

onion finely chopped

fresh cilantro coarsely chopped

lime juicegarlic saltground cuminCombine all of the ingredients in a medium-sized bowl and lightly toss.

Serve with baked tortilla chips or as a delicious garnish on burritos.

mango & black bean salsa

¼

¼

¼

105

makes 6 servings

brussels sprouts sliced in half

salt & pepperbalsamic vinegarolive oilPre-heat oven to 375°F.

Whisk together the vinegar, salt and pepper together in a small bowl. Slowly incorporate the olive oil until a dressing is formed.

roasted brussels sprouts

Place the brussels sprouts in a single layer on a baking sheet. Drizzle the oil and vinegar over the sprouts and gently toss to coat.

Bake for 25 minutes, turning once. Sprouts are done when they are lightly browned.

106

chocolate cakechocolate chip cookieschocolate browniespeanut butter cupsvanilla cakedate barspeacan piepeanut cookie brittlechocolate tofu piechocolate peanut butter pie

108

109

110

111

112

113

114

115

116

117

107

dessert

pumpkin pieapple crispberry cobblerbread puddingupside-down dump cakered velvet cupcakes

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108

one 9-inch cake or 8 cupcake servings

flourgranulated sugarsaltbaking sodacocoa powder unsweetened

vanilla extractcanola oilwhite distilled vinegarcold waterPreheat the oven to 350°F. Lightly oil a bunt pan, 9-inch spring form pan or muffin tins.

Combine the flour, sugar, salt, baking soda, and cocoa powder in a bowl until thoroughly combined. Create a well in the center of the dry ingredients, add the vanilla, oil, vinegar, and water. Mix until just combined.

Pour into your prepared pan, and bake in the preheated oven for

chocolate cake

30 minutes, until a toothpick inserted into the center comes out clean. If making cupcakes, check for doneness after 15 minutes.

Cool on a wire rack. To remove the cake from the pan, run a sharp knife around the inside of the pan to loosen the cake. Cook completely before frosting if you so desire. You may also dust with sifted confectioners’ sugar and top with fresh berries.

1 ½

¾

½

1 ½

¼

1 3

109

makes 12 cookies

banana mashed

soy butter softened

granulated sugarbrown sugar firmly packed

vanilla extractflourbaking sodasaltchocolate chips nondairy semisweet

Preheat the oven to 375°F. Line a cookie sheet with parchment paper or use a non-stick cookie/baking sheet.

In a large bowl, cream the butter, granulated sugar, brown sugar, and vanilla. Add banana to this wet mixture, and thoroughly

chocolate chip cookies

combine .In a separate bowl, combine the flour, baking soda, and salt. Gradually beat the flour mixture into the wet mixture until it begins to form a dough. When it is almost thoroughly combined, stir in the cups and nuts, if using.

Bake on the cookie sheet for 8–10 minutes, or until golden brown. Let stand for 2 minutes; remove to wire racks to cool completely.

½

¾

¾

2 ¼

110

makes 6 large brownies

soft or medium tofudry sweetenervanilla extractoilcocoa powderflourbaking powdercarob chipsPreheat oven to 350°F.

In a blender or food processor, blend the tofu, sweetener, vanilla, oil, and cocoa powder until smooth and creamy.

In a large bowl, sift together the flour and baking powder. Add the carob chips and tofu mixture, and mix together gently until “just mixed.” If the batter is too dry, add a splash of water. Spoon the

chocolate brownies

batter into a lightly oiled 8x8–inch cake pan and bake for 20–25 minutes. Test with a knife to see if done. Let cool in pan for 5 minutes before cutting into squares.


4

4

1 31

2 3

111

makes 12 cupcakes

soy butterpeanut buttergraham wafer crumbsdry sweetenercarob chipssoy milknuts chopped

cupcake paper linersIn a small saucepan on medium heat, met the margarine. Once liquefied, stir in the peanut butter, graham crumbs, and sweetener until well incorporated.

Spoon about 2 tablespoons of the peanut mixture into muffin tins lined with cupcake paper liners.

peanut butter cups

In a different small saucepan on medium heat, melt the chocolate and milk together until completely melted, stirring often.

Spoon over top of the peanut butter cups. Garnish with nuts and allow to set in the fridge for 6–8 hours before serving.


Soy Milk: Dairy-,lactose-, and cholesterol-free milk alternative.

½

¾

¾

¼

¼

¼

112

makes 1 cake

flourbaking powdersaltdry sweetenersoy milkvanilla extractoilbanana mashed

Preheat the oven to 350°F.

In a large bowl, stir together the flour, baking powder, and salt. Add the sweetener, milk, vanilla, oil, and banana and mix together gently until “just mixed.”

vanilla cake

Pour into a lightly oiled cake pan and bake for 25–30 minutes. Check with a knife to see if done. When cooked, ice if desired, and serve.


1 ½

¾

¾

¼

¼

¼

113

makes 20 bars

oatmealcups flourbrown sugarbaking powdersoy butter melted

dateswaterCombine oatmeal, flour, baking powder, melted margarine, and 1 and ¼ cups brown sugar in a large bowl.

In a separate, small bowl, mix a few tablespoons of flour with a half a cup of water until you get a mixture with the same consistency as pancake batter.

date bars

On the stove, on medium heat, melt the dates, water, and 1 cup brown sugar until it boils and begins to get thick. Then add the water and flour mixture until the date mixture becomes thick.

In a 9x9–inch baking pan, press half of the oatmeal mixture on bottom and pour in the now quite thick date mixture on top. Then pour the remaining oatmeal over the dates and bake for 35–40 minutes.

Soy Butter: A dairy-free butter substitute usually made from a blend of oils. Be sureto get the non-hydrogenated kind.

1 ½

3

3

2 ¼

114

makes one 9-inch pie

9–inch vegan pie shell unbaked

watermaple syrupsaltdissolved cornstarchsoy butterpure vanilla extractpeacan halves toasted, unsalted

non-diary ice cream if desired

Preheat the oven to 400°F.

Poke the pie shell several times with a fork and pre-bake for 3 minutes. Remove pie shell from the oven and place on a rack.

peacan pie

Mix ¼ cup cornstarch with ¼ cup water plus ½ tablespoon cold water

In a medium saucepan, combine water and maple syrup. Boil for 5 minutes, then add the salt and dissolved cornstarch, whisking vigorously. Keep stirring and cook over high heat just until the mixture thickens and is clear. Remove from heat and add the margarine and vanilla, stirring until the margarine is melted.

Pour mixture into the pre-baked pie shell. Arrange the pecan halves on top, pressing one cup into the mixture and the remaining cup along the top of the mixture. Place the pie in the middle of the oven and immediately reduce the heat to 350°F. Bake for 30 minutes. Cool on a rack for about 11 hours, then refrigerate until thoroughly cooled. Add non-dairy ice cream, if desired.

½

¾

1 ¼

115

makes 24–28 squares

soy butterflourvanillasaltsugarchocolate chips dairy-free

peanut butter creamy or crunchy

chopped peanutsPre-heat oven to 375°F.

Melt the margarine and blend with vanilla, peanut butter, and salt. Add sugar and beat until light and fluffy. Add flour and beat. Add chocolate chips.

peanut cookie brittle

Coat a 10x15–inch cookie sheet with vegetable oil. Spread mixture thinly on pan. Sprinkle chopped nuts on top. Press them into mixture. Bake for 25 minutes. Cut into squares while still hot.


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1 ½

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chocolate chips non-dairy

soft silken tofuvanilla extractgraham cracker crust vegan

strawberries sliced, optional topping

Melt the chocolate chips in a double boiler, saucepan, or microwave.

Blend the silken tofu in a food processor or high-powered blender until creamy. Add the melted chocolate chips and vanilla extract, blending well.

chocolate tofu pie

Pour the filling into a graham cracker crust, top with fresh fruit, if desired, and refrigerate for 2 hours.

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chocolate chips non-dairy

firm tofupeanut butter crunchy or smooth

soy milk to desired texture

graham cracker crust vegan

chocolate chips non-dairy, optional

chopped nuts optional

Melt the chocolate chips in a double boiler, saucepan, or microwave.

In a food processor or high-powered blender, add the melted chocolate chips, tofu, peanut butter, and ½ cup of soy milk. Blend until very smooth, adding more soy milk if desired.

chocolate peanut butter pie

Pour the filling into a graham cracker crust and refrigerate for 2 hours.

For a Chocolate Peanut Butter Pie with a hard chocolate topping, after the pie has been chilled for 2 hours, melt 1 cup of non-dairy chocolate chips. Pour the melted chocolate over the top of the pie. If desired, add chopped nuts. Refrigerate for 2 additional hours.



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soft tofupumpkin puréemaple syrupsugarflourground cinnamonground gingerground nutmeg9-inch unbaked pie shellPreheat the oven to 400°F.

Blend all of the ingredients (except for the pie shell) in a blender or a food processor until smooth. Pour the mixture into the unbaked pie shell and bake for 30 minutes. Then turn down the oven temperature to 350°F and bake for another 30–45 minutes, or until the filling is set.

pumpkin pie


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¾

¾

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applespure maple syrupcinnamonwhole-wheat flouroatmealapplesaucebrown sugarPreheat the oven to 350°F.

Chop the apples and place them in a lightly oiled 8 × 8–inch baking pan. Cover the chopped apples with the maple syrup and sprinkle with cinnamon.

In a bowl, mix the flour and oatmeal. Then add the applesauce and brown sugar. Mix until the flour is just moistened.

apple crisp

Spread the oatmeal mixture onto the apples. (Don’t worry if all of the chopped apples aren’t covered.) Bake for 30–35 minutes and serve warm.

½

½

½

½

¾

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berries fresh or frozen

floursweetenerbaking powdersaltvegetable oilsoy milkPreheat the oven to 400°F.

Spread the berries in a 9 × 9–inch baking dish and mix with 3 tablespoons of flour and ½ cup of sugar.

In a separate bowl, mix 1 cup of flour and 2 tablespoons of sweetner with the baking powder and salt. Add the oil and mix

berry cobbler

with a fork or your fingers until the mixture resembles coarse cornmeal. Add the soy milk and stir to mix.

Spread the mixture over the berries (don’t worry if they’re not all covered). Bake until golden, about 25 minutes.


5

½

1 ½

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bread day old, torn into chunks

soy milksugarvanillaground cinnamonraisinsalmonds chopped

Pre-heat the oven to 350°F.

Put the bread into a 9–inch square baking pan. Stir the remaining ingredients together in a separate bowl and pour over the bread. Stir to mix.

Bake for 30 minutes. Serve warm or cool.

bread pudding

4

½

¾

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crushed pineapple undrained fruit pie fillingbox yellow cake mixsoy butter softened

brown sugar optional

walnuts or pecans chopped, optional

In a greased pie pan, dump the pineapple, then the pie filling. On top of that, dump the cake mix. Drizzle or crumble the vegan margarine on top of the cake mix, and, if desired, sprinkle with nuts and brown sugar.

Bake according to directions on box.

upside-down dump cake

Enjoy your two minute pineapple upside-down dump cake—no frosting needed!


½

¼

2 ½

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makes 24 cupcakaes

all purpose flourgranulated sugarcocoa powder baking sodasaltplain non-dairy milk vegetable oilvanilla extractwhite vinegarred food coloring

red velvet cupcakes

Preheat oven to 350°F.

Grease and flour 24 cupcake tins. In a large bowl, whisk together flour, sugar, cocoa powder, baking soda and salt

Add non-dairy milk, oil, food coloring, and vanilla to flour mixture and stir until just

blended. Stir in vinegar until just blended.

Immediately pour batter into prepared tins and bake in preheated oven for 20–25 minutes. To test doneness, I use a toothpick and stick it into the center until it comes out clean. If it comes out clean the cake

is done. If not, then cook in 5 minute increments and test as you go along.

Cool in tins for 10 minutes on wire rack. Ice if desired, then enjoy!

2 ¾

1 ¾

2 ¾

¼

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125

drinks

banana date shaketangy citrus shakeeggless eggnogbanana nut smoothiefresh fruit juice spritzercarrot apple ginger juicehomemade ginger alepear apple grape juicecherry-lime juicetropical fruit freeze

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127

128

129

130

131

132

133

134

135

126

makes 2 servings

soy milklarge datesbananas frozen

In a blender or food processor, purée all the ingredients until thick and creamy. If you like a thinner shake, you may sure ½–¾ cup more milk.

banana date shake


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In a blender or food processor, purée all the ingredients until smooth. Serve and garnish with a slice of lime.

makes 2 servings

banana frozen

orange juicefresh lime juicesoft or silken tofumaple syrup

tangy citrus shake


½

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silken tofusoy milkvanilla extractdry sweetenermaple syrupturmericnutmegrum or brandy optional

In a blender or food processor, purée all the ingredients thoroughly until smooth and creamy. Serve well chilled.

eggless eggnog


½

2 ½

129

makes 2 servings

soy milkbananas frozen

nut buttersweetenervanilla extractIn a blender or food processor, purée all the ingredients until smooth and creamy.

banana nut smoothie


1 ½

130

makes 1 serving

fresh fruit juice your choice

club sodafruit garnish

Stir the juice and soda together in a frosty glass. Serve with a fruit garnish.

fresh fruit juice spritzer

½

½

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makes 2 servings

carrots peeled & cut into large chunks

apples peeled, cored & cut into chunks

fresh ginger 2–inches long

Run al the ingredients through a juicer. Pour juice into a tall glass over ice and serve.

carrot apple ginger juice

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makes 2 servings

club sodafresh ginger grated sweetener to taste

cinnamon stick optional

Mix all ingredients together in a mason jar. In order to avoid having the strain the ginger ale later, you can place the grated ginger in a “tea ball.” Cap tightly and let it steep in the fridge for about half an hour or more.

homemade ginger ale

or 1 teaspoon powdered ginger

Strain out ginger and serve with a cinnamon stick if desired.

½

3

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makes 2 servings

pears peeled & cored

apples peeled & cored

grapesRun all ingredients though a juicer. Pour juice into a tall glass over ice and serve.

pear apple grape juice

½

134

makes 2 servings

cherries pitted

fresh limegreen grapesRun all ingredients through a juicer. Pour juice into a tall glass over ice and serve.

cherry-lime juice

¼

135

makes 8 servings

orange peeled

banana chunked & frozen

frozen mango chunked berriessoy milkCombine the fruit and ½ cup of the soy milk in a blender. Process until very smooth, stopping the blender occasionally to stir any unblended chunks to the center.

Add a bit more soy milk for a thinner consistency.

tropical fruit freeze


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works cited

137

works citedAtlas, Nava. The Vegetarian 5-ingredient Gourmet: 250 Simple Recipes and Dozens of Healthy Menus for Eating Well Every Day. New York: Broadway, 2001. Print.

Barnard, Tanya, and Sarah Kramer. How It All Vegan!: Irresistible Recipes for an Animal-free Diet. Vancouver: Arsenal Pulp, 1999. Print.

Constantine, Natala. “Get angry, go Vegan.” veganhope.com. Web 2 Jan. 2012. <http://veganhope.com/2011/08/25/get-angry-go-vegan/>

Freedman, Rory, and Kim Barnoin. Skinny Bitch in the Kitch. Philadelphia: Running, 2007. Print.

Hackett, Jolinda. “Vegetarian Lentil Loaf Recipe.” Vegetarian.about.com. Web. 2 Jan. 2012. <http://vegetarian.about.com>.

Patrick-Goudreau, Colleen. The Joy of Vegan Baking: The Compassionate Cooks’ Traditional Treats and Sinful Sweets. Beverly, MA: Fair Winds, 2007. Print.

“Why Go Vegan? Reasons for Being Vegan—The Vegan Society.” Home—The Vegan Society. Web. 19 Jan. 2012. <http://www.vegansociety.com/become-a-vegan/why.aspx>.

“Why Vegan? | Vegan Outreach.” Vegan Outreach | Working to End Cruelty to Animals. Web. 19 Jan. 2012. <http://www.veganoutreach.org/whyvegan/>.

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cherries • plums • raspberries • oranges • apples • cranberries • apricots • chestnuts • mangos • grapes • avocados • hazelnuts • passion fruits • blueberries • blood oranges • blackberries • walnuts • coconuts • bananas • mulberries • tomatoes • prunes • guavas • clementines • cantaloupes • carob • coffee • limes • dates • dragonfruits • figs • gooseberries • guavas • honey due • kiwis • huckleberries • jack fruit • key limes • lemons • kum-quats • pears • strawberries • mandarins • pineapples • pitayas • pomegranates • pomelos • pears • persimmons • pecans • peanuts • peaches • rai-sins • rhubarb • tangerines • watermelons • broccoli • cauliflower • artichokes • capers • sweet corn • peas • beans • kale • collard greens • spinach • arugula • beets • bok choy • chard • turnip greens • endives • lettuce • mustard greens • watercress • garlic • chives • leeks • brussels sprouts • ginger • celery • asparagus • bamboo shoots • red peppers • green peppers • yellow peppers • potatoes • sweet potatoes • yams • soybeans • mung beans • alfalfa • carrots • parsnips • radishes • rutabagas • turnips • onions • cucumbers • squash • zucchini • eggplant • pumpkin • okra • avocados • green beans • lentils • snow peas • wheat • rye • oats • rolled oats • brown rice • millet • buckwheat • whole barley • cornmeal • red beans • gar-banzo beans • black beans • split peas • great northern beans • navy beans • lima beans • soy milk • rice milk • almond milk • water • rice cheese • cocoa powder • baking powder • baking soda • salt • pepper • basil • oregano • cinnamon • tofu • chili powder • poppy seeds • pumpkin seeds • pita bread • olive oil • canola oil • vinegar • soy sauce • mustard • pickles • olives • peanut butter • tea • flour • sugar • cherries • plums • raspberries • oranges • apples • cranberries • apricots • chestnuts • mangos • grapes • avocados • hazelnuts • passion fruits • blueberries • plums • raspber-ries • oranges • apples • cranberries • apricots • chestnuts • mangos • grapes • avocados • hazelnuts • passion fruits • blueberries • blood oranges • blackberries • walnuts • coconuts • bananas • mulberries • tomatoes • prunes • guavas • clementines • cantaloupes • carob • coffee • limes • dates • dragonfruits • figs • gooseberries • guavas • honey due • kiwis • huckleberries • jack fruit • key limes • lemons • kumquats • pears • strawberries • mandarins • pineapples • pitayas • pomegranates • pomelos • pears • persimmons • pecans • peanuts • peaches • raisins • rhubarb • tangerines • watermelons • broccoli • cauliflower • artichokes • capers • sweet corn • peas • beans • kale • collard greens • spinach • arugula • beets • bok choy • chard • turnip greens • endives • lettuce • mustard greens • watercress • garlic • chives • leeks • brussels sprouts • ginger • celery • asparagus • bamboo shoots • red peppers • green peppers • yellow peppers • potatoes • sweet potatoes • yams • soybeans • mung beans • alfalfa • carrots •

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