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Pizza starter kit with sauce (preferably organic or whole grain)

1-15 oz. refried beans

3-4 green onions, chopped

Sliced mushrooms, steamed first to release water

Black olives

Chopped peppers

Cherry tomatoes, halved

Vegan cheese, or nutritional yeast


Mix about half of the refried beans with some of the sauce included in the kit.  Spread on pizza crust. Top with the rest of the sauce. Layer on any of your favorite toppings.  These are some of my favorites.

I have also used broccoli, spinach, tofu, tempeh, or no-beef crumbles.  Top it with what you love! Bake at 375 – 400 degrees about 30 minutes until golden and bubbly.

One Dish Baked Ziti


24 oz. marinara sauce

16 oz. can tomato sauce

2 ½ - 3 cups water 


Tofu Ricotta

16 oz. block firm tofu

¼ cup nutritional yeast

1 tsp. dried basil

1 ½ -2 tsp. salt     

¼ tsp. pepper



1 pkg. seitan

12 oz. mushrooms, drained or 1 can olives, drained (or a combination of the two)

16 oz. pkg. peas and carrots (thawed) or green beans

16 oz. pkg. ziti, uncooked


Reserve for topping:   shredded vegan cheese, your preference.


In a large bowl:  Mix marinara, tomato sauce and 2 ½ cups of the water.

For the tofu ricotta: Crumble the tofu with a fork, or pastry blender and mix in the seasonings.

Place the tofu mix and filling ingredients into the large bowl and stir together.

Transfer to large baking dish, approximately 9 x 14 inches.  At this point if it looks dry, add more water until you see a little liquid in the casserole.  (The pasta will absorb this as it cooks.)

Top with cheese. Cover, bake 375 for about 50 minutes.  Uncover and bake 10 more minutes till bubbly.

Let sit 10 minutes. Cut and enjoy!


Note:  I have varied the ingredients.  If you prefer green beans, use those instead. If you use broccoli, use fresh; otherwise, it will overcook.


Untuna Salad

2-15 oz. cans garbanzo beans (about 3 cups)

2 stalks celery, chopped

2-3 green onions, chopped

2 T pickle relish

2 T nutritional yeast

2 T Bragg’s Liquid Aminos

4-5 T Vegenaise, or to your taste

2 tsp. lemon juice


In a small deep bowl, use a pastry blender to partially mash the garbanzo beans.  Having some still whole are fine. Chop the celery and green onions. (This part can also be done in a food processor or by hand).

Toss all your ingredients into your bowl.  Mix and chill.

These make great travel sandwiches!  The filling can also be put on lettuce leaves for an appetizer.

Tangy Bean Salad


¼ cup sugar

¼ cup oil, canola or olive

1/3 cup apple cider vinegar



1-15 oz. can garbanzo beans

1-15 oz. can kidney beans

1-15 oz. can black beans

1-15 oz. can pinto beans

1-15 oz. can green beans

1-2 stalks celery

4-5 green onions


First mix dressing ingredients and set aside. 

Chop celery and green onions.

Drain and rinse all the beans.  Put in large bowl. 

Add chopped celery and onions.  Pour dressing on top, mix well. Chill for an hour or two.

Note:  If you prefer green beans, use two cans.  Use black eyed peas, corn or whatever you like!!

Loaded Baked Potato

2-3 baked potatoes or sweet potatoes

1-15 oz. can chili beans

1-15 oz. can peas, or veggies of your preference

Cherry tomatoes halves

Nutritional yeast or vegan cheese


Microwave your potato or sweet potato.  You can leave it whole or dice first. When done, top it with heated chili beans, peas, nutritional yeast or vegan cheese.  Salt and pepper to taste.


Note:  It is wonderful with sautéed mushrooms or black olives.  Use what you love, peppers, broccoli, salsa, guacamole, whatever!

Overnight Oats

½ C steel cut oats (quick), or old-fashioned oatmeal       
½ banana sliced or mashed (or maple syrup)
1 Tbsp. chia seeds
1 C plant milk (soy, almond, etc.)
Fruit: blueberries, strawberries, etc.
Optional stir ins:  raisins, cinnamon, vanilla, chopped nuts, ground flax, coconut, ¼ tsp turmeric, 1 Tbsp. peanut or nut butter, maple syrup, ½ T. cocoa.  Whatever you like!

Mix oats, mashed or diced banana,  chia seeds, and or ground flax, add milk.  Stir or shake.
Before serving, top with fruit or choice or nuts.
This recipe will last up to 5 days in the fridge…
so you can make them up and refrigerate for the entire week!
Add water as needed, as liquid is absorbed as the recipe sits. I like to warm mine for 40 seconds in a microwave, but this is optional. It’s good cold. Be creative make; different kinds! Makes a great midday snack also.
(Note: banana and apple do not last as long; can brown)

PBJB- Breakfast ‘Burrito’

1 tortilla (flour)
1-2  Tbsp. peanut butter
1 Tbsp. fruit jam or jelly
1 banana
Spread peanut butter on tortilla, then a layer of jam.  Place banana on one side of tortilla, roll and eat. Travels well.   Great for quick breakfast or on-the-road snack.

Unchicken and Rice Bake

1/3  C.  canola oil
3     C. vegetable broth
2     Tbsp. Braggs Liquid Aminos
½    C. flour
1     tsp. garlic powder
2     tsp. onion powder
½    C. nutritional yeast
1  C. raw jasmine rice  (can add up to ½ C more)
2  C. mushrooms (or more)
2  cans green beans, drained (or other veg)
1  C. chopped carrots, optional 
Seitan or plant-based deli slices (diced), tempeh, Gardein chicken, or tofu squares
For sauce:  combine liquid ingredients in one bowl and dry ingredients in another.  Slowly stir the wet into the dry until you have a slurry.  Cook in saucepan until thickened; simmer about 5 minutes.
Place all filling ingredients into large oiled casserole. Pour sauce over top and combine. Stir in 1 cup additional water. Cover with foil and bake 375 degrees for 45 minutes. Uncover. If you like, add vegan shredded cheese or French-fried onions. Bake 15 minutes more or until done.
Note:  for vegetable broth, I use 3 cup water with 1 tsp. Better than Bouillon, ‘no chicken’ base.  If you want to really jazz it up, sauté 1 onion and 1 cup of celery to add to the filling.

One Pan Mexican Quinoa

1   small red onion
4   cloves garlic, minced
2   red bell peppers, chopped
1  C quinoa, uncooked & rinsed
1 ½ C vegetable broth (1 tsp. Better Than
      Bouillon brand in water)
1-28 oz. ca diced tomatoes
1-15 oz. can black beans, rinsed/drained
2   C. frozen or canned corn
1   Tbsp. paprika, (‘smoky’, preferred)
1-1/2 tsp.  cumin
2    green onions, sliced
1    C cilantro, parsley, or spinach leaves
Salt & pepper to taste, pinch red pepper
1   avocado, diced for topping
2-3 Tbsp. lime (juice of ~1 lime)
Sauté onion in water or oil until translucent, approx. 2-3 minutes. Add garlic and bell pepper and cook 2 minutes more.  Add remaining ingredients except for lime juice, green onions, and greens.
Cover and cook 20 minutes.
Stir in lime juice, green onions, and greens and cook until they are wilted.
Taste, adjust seasonings, and top with avocado.
Note:  this recipe is good cold also, so it’s great for a salad when you cannot heat food.
Travels well for trips or work. Great reheated. 
Use it for taco filling, burrito filling, or chip dip.


No Bake Almond Joy Balls

1    C. peanut butter
1 ½ C. coconut
1    C. oatmeal
½   C. ground flax
½   C. maple syrup
1/8 tsp. salt
½   C. mini chocolate chips
½   C. nuts (walnuts)

Combine ingredients and mix well.
Roll into 1-inch balls.
You can chill the dough first, if you have time, or roll into a log and cut to size.
These freeze well.
Always a hit!
Chocolate Shake
3 frozen bananas
1   C. soy milk or almond
2   Tbsp. cocoa powder (not Dutch), adjust to taste
Place bananas in blender; add about 1 cup plant milk and 2 T. cocoa powder.  Blend till smooth.
Enjoy!  Tastes like a soft serve chocolate ice-cream.  Use the banana base and experiment with
other flavors.  Top with crumbles, nuts, or syrup for a sundae.   It can be made in a food processor also.


Fast and Easy Cooking for the Busy Family
Recipes by Carolyn Howe

Tofu Scramble


Makes about 1 ½ cups (after cooking)


Prep Notes

Tofu recipes often taste better if the tofu has been marinated to soak up the flavors. This recipe is an exception because it uses crumbled tofu. The tofu pieces are so small that there is no need to marinate. If you want you can make it ahead, but you don’t have to.

There is no need to press the tofu. Excess fluid evaporates with cooking.

Kala namak salt is also called black salt or black Indian salt. It is primarily sodium chloride, but also contains sulfur compounds. It has a sulfurous hard-boiled egg aroma. It is used in vegan dishes to mimic the taste of eggs and also tastes good in bean dishes. It can be purchased at specialty grocery stores or Indian grocery stores. It is an optional ingredient. If desired you can substitute whatever salt you prefer.


Dry Ingredients

½ teaspoon kala namak (black) salt, (see notes)

¼ teaspoon garlic powder

¼ teaspoon onion powder

⅛ teaspoon turmeric

⅛ teaspoon black pepper

⅛ teaspoon cumin powder (optional)

¼ cup nutritional yeast


Wet Ingredients

¼ cup water, may need more or less depending on brand of tofu

1 tablespoon tamari sauce

¼ cup vegan mayonnaise

1 teaspoon prepared mustard

1 package of regular, extra-firm tofu, rinsed and crumbled into small pieces



Add dry ingredients to a 4-cup mixing bowl. Add all wet ingredients except tofu. Spice mixture should be thin enough that tofu can be easily stirred into it. If it is too thick the tofu will break into tiny pieces as you stir it in. Add more water if necessary to adjust the consistency.

Add tofu to spice mixture and stir. Tofu may be crumbled with fingers directly into bowl.



Skillet: Fry in a non-stick skillet with a small amount of oil. Cook until lightly browned on the outside and still soft on the inside.

Baked:  Cook in a 400°F oven. Use a cooking stone or a baking sheet lined with oiled parchment paper. Spread tofu on sheet and bake for 10-20 minutes, stirring every 5 minutes. Continue cooking and stirring until tofu is browned on the outside and still soft on the inside.

Serving Notes:

Tastes good served with Mexican toppings like salsa and green chilies. Also good with sautéed shitake mushrooms or other vegetables.


Can be used in breakfast burritos or sandwich wraps.  


Same recipe can be modified to make an eggless quiche. For the scramble I use extra-firm tofu; but for the quiche, soft tofu. Makes 2 shallow crust 9-inch quiches. Bake pie crust before adding tofu mixture. Poke bottom of thawed pie crust with a fork and bake at 350° for about 10 minutes until lightly browned. While crust is baking, add wet ingredients to a food processor and process until smooth. Add dry ingredients. Also add ¼ cup of potato starch. Add water to make pourable honey consistency. Add 1 sautéed onion, and 2 cups (volume after cooking) of sautéed vegetables of your choice. Pour tofu mixture into pie shell.  Bake 350° for 30-40 minutes or until top is browned and slightly puffed. Remove from oven and allow to rest 15-30 minutes before slicing. Looks pretty garnished with cherry tomato slices around perimeter and center. Add tomato garnishes before baking. May need to adjust recipe for size of pie crust.


Egg-less Salad Sandwich Filling


Servings: Recipe makes about 3 cups, which is 12 sandwiches with ¼ cup of filling



1 package of regular tofu, firm or extra firm, crumbled into small pieces. (I do not press)

1 cup vegan mayonnaise

1 teaspoon prepared mustard

1 teaspoon of kala namak salt, also called black salt or black Indian salt (see note) (Optional)

½ teaspoon onion granules or powder

¼ teaspoon garlic powder

⅛ teaspoon ground black pepper

⅛ teaspoon turmeric powder

¼ cup nutritional yeast


Drain and rinse tofu while in original package. In a bowl that holds 4 cups or more, combine mayonnaise and mustard. Stir until well mixed. Add dry ingredients and mix until blended. Crumble tofu into bowl and mix. Cover and refrigerate a few hours before serving to allow tofu to soak up flavoring.


Make into sandwiches

Also tastes good on crackers


Kala namak salt is also called black salt or black Indian salt. It is primarily sodium chloride, but also contains sulfur compounds. It has a sulfurous hard-boiled egg aroma. It is used in vegan dishes to mimic the taste of eggs and also tastes good in bean dishes. It can be purchased at specialty grocery stores or Indian grocery stores. It is an optional ingredient. If desired you can substitute whatever salt you prefer.


Tofu Marinade


Servings: approx. 8 servings of 3 slices each



Tofu may be frozen ahead in the original package, and thawed. This makes the tofu like a sponge that soaks up marinade faster. It also gives the tofu a chewier texture.



½ cup water

½ cup tamari or soy sauce

⅓ cup sugar or maple syrup

1 tablespoon balsamic vinegar

1 tablespoon toasted sesame oil

1 teaspoon minced ginger root

1 clove garlic minced

¼ teaspoon black salt

2 packages of regular tofu, firm or extra firm, pressed, or frozen and pressed



Press tofu. While tofu is pressing, mix marinade ingredients in a sealable container. Make sure sugar is dissolved before adding tofu. Cut tofu into ¼ inch slices.  Add tofu to marinade. Seal container. Tip container until all tofu is coated with marinade. Put container in refrigerator and marinate for 12-48 hours. If you don’t want to press the tofu, marinate for longer.

Serving Ideas

Eat out of the container for a snack.

Sauté slices and serve as a main dish or on a sandwich

Instead of slices, cube tofu, and use in a stir fry

Serve as a tofu salad. Cube tofu and add sautéed onion and red bell pepper. 



Play around and add spices you like. Here are some of the optional spices I have used:

Substitute lemon juice for balsamic vinegar and add the lemon zest

1 teaspoon prepared mustard

½ teaspoon blackstrap molasses

1 tablespoon nutritional yeast

⅛ teaspoon black pepper

⅛ teaspoon ground cumin

Your favorite Asian spices


Tofu Cottage Cheese, Sour Cream or Ranch Dressing

1 package (12-16 ounces) tofu (for cottage cheese use firm or extra firm tofu; for sour cream silken)

2/3 cup vegan mayonnaise*

1 ½ teaspoon onion powder

½ teaspoon garlic powder

1 teaspoon salt (I use ½ table salt and ½ kala namak also called black salt)

½ teaspoon sugar

2-4 tablespoons nutritional yeast

2 teaspoons vinegar of your choice (I use Chinkiang brand from Asian store) or juice and zest of 1    lemon.

1 tablespoon tamari


Cottage Cheese Preparation 

Use firm tofu that has been rinsed and pressed.

While tofu is pressing, add rest of ingredients to a bowl and mix well.

Crumble tofu into cottage cheese sized pieces. Add to bowl and mix.

Serve as you would cottage cheese.

Use in stuffed shells with marinara sauce.


Sour Cream Preparation (makes about 2 cups)

Use 1 package (12 ounces) silken tofu. Can use soft or firm depending on final consistency desired.

Place tofu and vegan mayonnaise* into food processor. With silken tofu, a hand blender can also be used. Blend until smooth, stopping to scrape sides.

Add rest of ingredients. Blend until well-mixed.

Use to replace sour cream in dip recipes. Use on baked potatoes.


For Ranch Dressing:

Make sour cream recipe and add:

¼-½ cup fresh chopped parsley or 2-4 tablespoons dried. If making in a food processor, can add whole or slightly chopped parsley to processor.

½ teaspoon dill

1/8 teaspoon cumin

Notes:  For a low-fat version, substitute vegan yogurt for some or all of the vegan mayonnaise

Tofu Magic!

Recipes by Cindy Spading, RDN, LD

Peace starts on your plate

Follow their food blog, Veggie Reaper! 

French Onion Dip

Yield: 2 cups
Time: Less than 5 minutes to make 45-60 minutes until you eat

Ingredients to blend together:
Extra Firm Tofu - 1 pack (453 g)
Apple Cider Vinegar- 2 tbsp
Lemon Juice- 4 tbsp (two small lemons or one large lemon)
Grapeseed Oil- 2 tbsp
Green Onion Diced - 1 stalk
Onion Powder- 3 tsp
Garlic Powder 1.5 tsp
Soy Sauce 1-1.5 tsp
Cracked Black Pepper- 1 tsp or to taste
Pink Salt- 1-2 tsp or to taste

Stir in Parsley 1 tbsp (garnish with fresh or dried)
Drain and press the liquid out of your tofu (10-15 minutes)
Add all ingredients and blend high till smooth (2-4 minutes)
Add herbs last for garnish
Cover and refrigerate for 30 minutes to an hour.
Serve with chips, veggies or use it as a spread for sandwiches or salads.
Wholly Guacamole

Yield: 2-3 cups
Time: 15 minutes

Avocados- 4
Red Onion- 1 diced
Large Tomato- 1 diced (or two small tomatoes)
Jalapeno- finely chopped
Garlic- 3 cloves minced
Cilantro -½ a bunch
Lime- 1 juiced
Cracked Pepper- ½ tsp or to taste
Pink Salt- ½ tsp or to taste

Pit avocados and mash (we like it chunky so we use a potato masher)
Stir in the rest of the ingredients, and enjoy with your favorite tortilla chips, or on tacos.
If your guacamole starts to brown after sitting in the fridge, add more lime juice
Red Roasted Pepper Hummus

Yield: 2 cups

Time: 15-20 minutes

Ingredients to blend together:
Cooked Chickpeas- 1 1/2 cups (one can)
Sweet Mini Red Pepper- 3 roasted- leave one to chop and garish on top
Tahini- 3-4 tbsp
Garlic- 2-3 cloves
Nutritional Yeast- 2 tbsp
Lemon Juice- 4 tbsp (2 small lemons or one large lemon)
Water (instead of oil)- add as much as you need to blend smoothly
Cracked Pepper- ½ tsp or to taste
Pink Salt- ½ tsp or to taste

Add all your ingredients to a food processor or your blender, and blend until smooth. Add more water as you go along to make it more creamy. You can also use oil instead if you’d like.
Garnish the top with sweet red pepper, and enjoy.
To roast your red peppers, cut them in half and place on parchment paper on a baking tray and set the oven to 450 degrees. Bake for 15-20 minutes until charred on top.

Vegan Dips from Scratch!

Recipes by Nikki & Jeff Grim

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