Monday, November 8, 2010


Total Time: 10 min. (plus 2 hrs. chill time)

Ingredients (makes 4 servings):

1 bunch of organic kale, washed and with the tough stalks removed
1 medium organic green apple (diced)
1/2 large organic pomegranate
1/2 C roasted pecans
1/2 C cooked organic pearl barley
2 Tbsp extra virgin olive oil

Salad Dressing:

4 Tbsp lemon juice
1 medium organic pear
4 Tbsp organic blue agave syrup
Salt and pepper to taste
Blend ingredients in a blender until smooth


Combine the kale leaves and olive oil in a big bowl, mixing until the oil is spread evenly over the kale.
Add the apples, pomegranate, pearl barley, and roasted pecans. Mix evenly.
Add salad dressing. Mix evenly.
Marinate in the fridge for 2 hours.


Ingredients (makes 3 wraps):

2 large sweet potatoes
2 medium potatoes
1/2 C chopped onion
1/2 C chopped celery
4 oz soy cream cheese
1 C beets (shredded & boiled)
1 C shredded cucumber
Salt & black pepper
Vinegar OR lemon juice
3 Tortillas, 8" diameter
3 leaves of Romaine Lettuce


Bake potatoes and sweet potatoes at 350° for 1½ hours
Stir fry chopped onions and celeries until fragrant. Set aside.
Mash the potatoes and sweet potatoes. Add pinch of salt and pepper, pan fried onions, chopped celery, and soy cream cheese. Combine all ingredients.
Marinate beets with ¼ tsp salt, ½ Tbsp vinegar and 1 tsp sugar.
Marinate cucumbers with ½ tsp salt for 10 min. Drain and marinate with ½ Tbsp vinegar and ½ Tbsp sugar.

For each Tortilla, wrap as follows:

a. Spread a thin layer of potato mix over the tortilla.
b. Add a piece of Romaine lettuce.
c. Spread another layer of potato mix.
d. Place marinated beets and cucumber in the middle.
e. Wrap the tortilla and cut to 4 pieces.


Preparation Time: 20 min.
Cook Time: 10 min.

Ingredients (makes 4-5 servings):

1/2 small pumpkin (peeled, unseeded, & cubed)
1 small yam (peeled & cubed)
1-2 medium carrots (cut into thick slices)
1 yellow bell pepper (cut into bite-size pieces)
1 C cherry tomatoes
1 C drained chickpeas
2 Tbsp grated orange rind
1/2 sliced purple onion
3-4 cloves garlic, chopped
1-2 fresh red chilies (unseeded & chopped)
3 Tbsp curry powder (OR 1 Tbsp ground coriander seeds, 1 Tbsp ground cumin, & 1 tsp ground fennel seed)
2 Tbsp salad oil

Curry Sauce:

1 can coconut milk
2 Tbsp soy sauce
1 Tbsp brown sugar
1/2 tsp turmeric
Juice of 1 medium orange
1/3 Tbsp rice or apple cider vinegar
1 tsp tamarind paste (OR 1 Tbsp lime juice)


Sauté purple onion, garlic, red chilies, and curry powder with salad oil, stirring for 1 minute to mix together.
Add cubed pumpkin, yam, and carrots, cooking for 6-8 minutes or until tender.
Toss in the rest of the curry sauce ingredients. Bring to a boil.
Add in the yellow bell pepper, cherry tomatoes, chick peas, and orange rind, stirring to incorporate. Simmer for 2 more minutes.
Add salt and brown sugar to taste.
Garnish with fresh parsley and serve.

Tuesday, October 19, 2010


Ingredients (makes 4 servings):

2 medium-sized potatoes
1 C chopped cauliflower
1 C chopped Italian zucchini
1 C chopped fried tofu
1 C chopped onions
1/2 C chopped carrot
1 Tbsp soy yogurt (plain)
2 tsp curry powder
1/2 tsp cumin seeds
1/2 tsp ground coriander
1 tsp cane sugar
1/2 tsp garlic salt
2 Tbsp vegetable oil
1/2 C water


1. Peel, rinse and cut potatoes.
2. Cook potatoes, cauliflowers, and carrots in boiling water until soft.
3. In a heated wok, stir-fry onions, cumin seeds, and curry powder until onions are translucent.
4. Add potatoes, cauliflowers, carrots, zucchini, and fried tofu. Stir-fry.
5. Add ground coriander, cane sugar, and garlic salt, then stir-fry on medium-low heat. Stir constantly to prevent burning.
6. Pour in water, then continue cooking until all the vegetables are completely soft.
Add soy yogurt and mix thoroughly, then remove to the serving plate.

Saturday, September 18, 2010



4 tablespoons avocado, mashed
2 tablespoons coconut water
1/2 tablespoon parsley, minced
1/2 tablespoon mint, minced
Sea salt
1/4 carrot
1/4 radish, chopped
1/4 sweet mini bell peppers (green, red, yellow), chopped
1/4 mango, chopped
1/4 zucchini, sliced
1/4 cucumber, sliced
1/4 turnip (daikon), sliced
1/4 chayote, sliced


1. Open up the coconut
2. Pour the coconut juice into a container
3. Put this aside for a while
4. Cut the vegetables: radish, chayote, cucumber, and zucchini into round slices
5. Cut the avocado, 4 large tablespoonfuls of avocado
6. Add 2 large spoonfuls of coconut juice
7. Adding the minced mint and parsley
8. Add a very small amount of salt
9. Mix together well
10. Take 1 large spoonful and pour it over the vegetables
11. Now we only have to decorate
12. Put bell peppers and mini bell peppers, red japanese radish and radish
13. Put mango and round slices of carrots
14. As for how to decorate, use your own preference to make it pretty



50 grams (3 tablespoons) grain cereal
(wheat, spelt, oats, rye, millet, buckwheat, barley, or a mixture)
1/2 to 1 apple
1/2 to 1 banana
1/2 to 1 orange
5–6 nuts and seeds (almonds, hazelnuts, cashews, macadamia nuts,
coconut meat, sunflower seeds, etc.)
Lemon juice, soy milk,
soy yogurt (optional)


1. Grind the grains the night before.
2. Add some unboiled tap water so that the grains can swell up. All the grains should be covered enough.
3. Let the grains swell up at room temperature overnight, about 5-12 hours. Except for oats, no need to swell.
4. Put the swelled grains into the blender, add a roughly chopped apple (do not peeled the apple) and a peeled banana.
5. Add lemon juice, soy milk, or soy yogurt according to your preference.
6. Quickly blend the ingredients. The mixture shouldn’t really be homogenous, but rather have a more coarse consistency and not be too mushy.
7. Fill it in a nice little bowls.
8. Decorate it with fresh seasonal fruits like nectarine, apricot, peach, grapes, fresh figs, berries, pieces of pineapple, or anything you like.
9. Ready to be served.

Tuesday, September 14, 2010



3 eggplant, roasted or boiled, then peeled
1 cup flour
1/2 cup mashed tofu
1/2 cup grated squash
1/2 teaspoon salt
Pinch of black pepper and mushroom powder to taste

Directions (to make the cookie):

1. Put buckwheat (which is a gluten-free alternative to wheat)
2. Put pecans
3. Put dates (if you have dates that have been in the store for a while, you might want to soak them in water for a little bit, just so that they have a little bit of moisture to help with the dough
4. Mix it all up
5. Turn on your masticating juicer
6. Masticate the dough
7. Now we have our dough, it's going to be really sticky so i always have a little bit of water to keep my hands moist
8. Scoop it out and into little balls onto a wax paper sheet or parchment paper, anything that won't stick
9. Use your water and you kind of just press down. You make them into little circles and that way it looks more like a cookie instead of an ice cream scoop
10. Once you're finished, you just put these in the dehydrator for about 12 hours (put them in for 6 hours and then put them in on the other side for 6 hours)
11. After dehydrate for about 12 hours, pull them out
12. Coat these in caramel
13. After the cookies already coated with caramel press it down into buckwheat (because the caramel is so sticky, they just coat very nicely)
14. Keep rolling it
15. Put them into the fridge to get a little bit cold, that way when we dip them in chocolate,the chocolate will set quicker.

Directions (to make caramel):

1. Add fresh dates
2. Add a little bit of the powder lucuma (which is a peruvian fruit)
3. Add vanilla
4. Mix it up using food processor
5. Keep your hands a little bit wet
6. Take a little chunk of caramel
7. Place it right on the cookie and kind of fold it over the edges, engulfing the whole cookie in caramel

Directions (to make chocolate):

1. Take a bowl
2. Take raw cacao butter
3. Warm it up in a dehydrator or you can use a double boiler, where you put a bowl of really hot water underneath this. But you want to make sure not to get any water in your cacao butter, because they don't mix very well. So, if you're somewhere cold, you need to keep hot water underneath the butter to keep it in its liquid state. Otherwise, it will set really quickly and then you'll just have to reheat it up again
4. After the raw cacao butter already melted take the cacao powder
5. Put it right in a sifter
6. Sift in a little bit
7. Whisk it (make sure to get the sides)
8. Keep adding cacao powder, until it gets kind of a fudgey consistency
9. Taste it to make sure that it's the bitterness that you like or the sweetness
10. You can put super foods inside of the chocolate (like chlorella, goji berry powder)
11. Add sweetener as much or as little as you want (you can using clear agave. This is clear and uncooked, so is still retains all its vitamins and minerals)
12. Coat the cookies in chocolate then put it on a plate
13. Put them into the fridge to set about 10 minutes
14. Ready to serve

Thursday, September 9, 2010



1 vegan vanilla instant pudding mix
2 cups cold almond vegan milk
1 cup fresh strawberries
1 cup pineapple
1 cup bananas
1 maraschino cherry
Vegan soy whip


1. Pour the almond milk (you can use soy milk or rice milk) into the vegan vanilla instant pudding mix
2. Blend it for about 2 minutes until it start to get thick
3. Start with a heaping bowl of pudding
4. Add some strawberries
5. Add another layer of pudding
6. Add some pineapple
7. Add another layer of pudding
8. Add some bananas
9. Add some more pudding
10. Add a mixture of all the different fruits on top
11. Add some soy whip
12. Put a cherry



1 multi-grain bagel
1/2 cup pizza sauce
1/2 cup shredded vegan mozzarella cheese
1 small onion, sliced
4 slices bell pepper
1 package sliced vegan pepperoni


1. Take your bagel slices and spread the sauce on (you can use tomato sauce as a substitute)
2. Spread the pepper (you can use mushrooms or olives)
3. Spread the onion
4. Spread the vegan pepperoni
5. Top it off with some vegan cheese
6. In a toaster oven, or regular oven, heat to 220 degrees celsius (or 425 fahrenheit)
7. Place the bagel slices on a baking sheet and put it into the middle of the oven for about 10 minutes
8. Ready to serve

Saturday, September 4, 2010


Ingredients (makes 2 servings):

3 pieces of large rice paper (22 cm diameter)
3 pieces of small round rice paper
2 pieces of firm tofu
3 oz of sliced Textured Soy Protein (TSP)
1 carrot, cut into long strips
1 cucumber, cut into long strips or oblique slices
1 head of lettuce
3 stalks of cilantro
Large bowl of warm water

Dipping Sauce:

1 C water
4 Tbsp lemon juice
1/2 tsp sea salt
3 tsp sugar
3 tsp soy sauce
Chili sauce (optional)

TSP Preparation:

1. Soak TSP in warm water to 30 minutes, then squeeze out the water

2. Marinate the TSP in the following mixture:

1 Tbsp Vegetarian Oyster Mushroom Sauce
1 Tbsp Vegetarian Hoisin Sauce
1 Tbsp cold water
1/2 Tbsp sugar
1/2 tsp mushroom seasoning
1/2 tsp sesame oil


1. Prepare the tofu - cut into small slices and pan fry, then remove from pan.
2. In the same frying pan, stir fry the marinated TSP.

Wrapping Instructions:

1. Take 1 large & 1 small wrapper, then dip each into the bowl of warm water for 3 seconds.
2. Place the large wrapper on an empty plate, then line up the top edges of both wrappers and place the small wrapper on top of the larger.
3. Place leaves of lettuce on the rice papers, then top that with cilantro, tofu, carrots, TSP, and cucumbers.
4. Wrap the roll like a burrito: fold in the left and right sides, then roll forward tightly, wrapping all the ingredients in the rice papers.
5. Eat with dipping sauce.

Saturday, August 21, 2010


Ingredients (makes 4 or more servings):

1 C all-purpose flour
1 C whole wheat flour
1 Tbsp baking powder
1/4 tsp salt
1/4 tsp nutmeg
1/2 C sugar
1 C shredded zucchini
1 Tbsp lemon zest
2 Tbsp canola oil
1 Tbsp vegan sour cream
3/4 C soy or almond milk
1/3 C raisins
1/3 C dry pineapples
1/4 C chopped walnuts or almonds


1. Preheat oven to 375 degrees
2. Line a 12-cup muffin pan (or 30-cup mini muffin) with paper cases or spray with nonstick cooking spray
3. In a large bowl, combine flour, baking powder, salt, nutmeg and sugar
4. In a medium bowl, combine zucchini, lemon zest, canola oil, sour cream and almond milk, stirring well
5. Make a well in the dry ingredients. Add zucchini mixture, raisins, pineapples & walnuts. Stir until just moist. Do not over mix.
6. Spoon batter into muffin cups.
7. Bake for 20 minutes or until a toothpick inserted in the center comes out clean.



3 slices lightly toasted multi-grain bread
1 tomato, sliced Lettuce
6 Vegan ham slices (for example, Tofurky Deli Slices, Yves Veggie Ham Slices, Lightlife Smart Deli Ham, Vegetarian Bacon Flavor Ham Slice)*

For Tofu:

4 slices firm tofu (about 1/2 inch thick)
1/2 tablespoon soy sauce
1 teaspoon mushroom seasoning
1 teaspoon dried oregano
3 tablespoons oil

For Dressing:

1/2 cup Vegenaise**
1/2 cup ketchup
1/4 cup stone ground mustard
1/4 purple onion, finely diced
Served with organic salad and dressing, with an orange twist

*Vegan ham slices can be found at Whole Foods Market, Trader Joe's, Vons, T&L
**Vegenaise can be found of Whole Foods Market


To make tofu marinade:

1. Mix soy sauce with mushroom seasoning on a plate
2. Coat tofu with the mixture, let sit for 10 minutes

To fry the tofu:

1. Put oil in frying pan, add tofu in then heat the pan
2. Fry until golden brown evenly
3. Spread some oregano over tofu and flip them over evenly

To make the mayonaise:

1. Put the onion into a bowl
2. Add ketchup, vegenaise, mustard then mix them

To make the club sandwich:

1. Pick a layer of bread, spread mayonaise
2. Pick second layer of bread, spread veganaise
3. Put lettuce leaf on the bread, add tomato, add tofu
4. Make 3 rolls of protein slices and put onto tofu
5. Do the same onto second layer of bread
6. Take whole second layer of bread and put on top first one
7. Spread mayonaise on third layer of bread, then put on top of whole sandwich
8. Stick 4 cocktail skewers to the sandwich
9. Cut sandwich into 4 triangles

Tuesday, August 17, 2010


Ingredients (makes 4 servings):

1 box soft tofu
1 C diced tomatoes
1/2 C chopped cilantro
1 large avocado, diced
2 Tbsp vegetarian mushroom sauce
1 Tbsp Nori Komi Furikake (Japanese seaweed seasoning)


1. Cut tofu into small cubes. Drain dry
2. Arrange tofu on the serving plate
3. Scatter diced tomatoes, avocado, then cilantro on top of the tofu

Sprinkle seaweed seasoning & pour vegetarian mushroom sauce over the salad

Sunday, August 15, 2010


Ingredients (Chili Beans):

3 Tbsp olive oil
1 medium onion, chopped
3 cloves garlic, chopped
3 C dry ground TVP (pre-soaked)
1 Tbsp tomato paste
1 can 7 oz chipotle peppers in adobo sauce
3 cans 14.5 oz diced tomatoes
1 can 15.5 oz kidney beans, rinsed & drained
1 Tbsp chili powder
1 tsp oregano, preferably Mexican
1 tsp ground cumin
1 tsp ground coriander
1 Tbsp salt
1 tsp black pepper
1 tsp cane sugar
2 C water

Directions for making Chili Beans:

1. Preheat a medium, heavy bottomed saucepan. Add the oil, onion, garlic. Cook, & stir until lightly browned & fragrant (3 minutes)
2. Add the chili powder, oregano, cumin, coriander, cloves. Cook & stir until dark and fragrant (45 Seconds)
3. Add the TVP, tomato paste, chopped tomatoes, & coarsely chopped peppers. Cook & stirring, until the mixture is dark red (3-5 minutes)
4. Add the beans & water. Bring to a boil.
5. Lower the heat & simmer, stirring occasionally, until sauce is thick and fragrant (15 minutes)
6. Tostada layer with 2 Tbsp Chili Beans, chopped ice lettuce, & salsa.

Wednesday, August 11, 2010


Ingredients (makes 4-5 servings):

1 C of quinoa (rinsed and drained)
2 C of water
2 medium apples (chopped into medium-sized pieces with core and seeds removed)
2 stalks of celery (chopped)
1 C of raisins

3/4 C eggless mayonnaise
1/4 C lemon juice
1/4 C pineapple juice
1/4 tsp salt


1. In a medium sauce pan bring water to boil. Stir in quinoa. Cover. Reduce heat and simmer for 15-20 min until the quinoa is fluffy and all water is absorbed [you may also use a rice cooker to cook the quinoa]
2. Let quinoa cool completely
Combine all ingredients in a large mixing bowl and mix well


Ingredients (makes 6 servings):

2 C shredded cabbage
1/2 C shredded carrots
1 tsp lemon juice
1/2 C raw whole walnuts
1/2 C veggie mayonnaise
Flavored veggie protein
A pack of 12 seaweed sheets or 12 taco shells


1. Coleslaw preparation:
a. Mix cabbage, carrots, lemon juice, and mayonnaise in a big bowl
b. Add in walnuts, mix gently
c. Let the mix chill in a refrigerator
2. Break seaweed sheets into hand-size pieces
3. Put one spoonful of chilled coleslaw at the center of each seaweed sheet or taco
4. Sprinkle a pinch of flavored veggie protein on top of the coleslaw

Tuesday, August 10, 2010


Ingredients (makes 4 servings):

8 oz uncooked angel hair pasta
l C broccoli florets
1/2 C diced red pepper
1/2 C diced celery
1/4 C sliced black olives, drained
1 tsp roasted sesame seeds


3 Tbsp olive oil
3 Tbsp balsamic vinegar
3/4 tsp mushroom seasoning
1/2 tsp garlic salt
1 tsp lemon juice
1 tsp dried parsley flakes


1. Cook the pasta per package directions, then drain and rinse in cold water
2. Blanch broccoli florets in boiling water for 10 sec w/ a pinch of salt, then remove and rinse in cold water
3. Combine pasta and dressing in a medium bowl. Mix well
4. Add all the ingredients to the bowl with the pasta and mix together, then remove to the serving plate


Ingredients (makes 4-5 servings):

3 oz of sliced TSP
1/2 lb broccoli
1/2 C onion
1/2 C sliced mushrooms

TSP preparation:

1. Soak TSP in warm water for 30 minutes, then squeeze out the water

2. Marinate the TSP in the following mixture:

2 tbsp Vegetarian Oyster Mushroom Sauce
1/2 Tbsp cold water
1/2 Tbsp sugar
1/2 tsp mushroom seasoning
1/2 tsp sesame oil
2 Tbsp potato or corn starch


1. Blanch broccoli in boiling water for 30 seconds, then remove & cool in cold water
2. Stir fry marinated TSP, then remove from pan
3. Stir fry the onion until soft then add mushrooms. Stir fry.
4. Add broccoli and soy protein to the pan, stir-fry until cooked, then remove all to a serving plate


Ingredients (makes 4-5 servings):

5-7 potatoes
1 carrot
1 Persian Cucumber
1/2 an apple

Brown bread, sliced & toasted


1 and 1/2 C eggless mayonnaise
1 Tbsp salt
2 Tbsp sugar
2 Tbsp vinegar
1 and 1/2 Tbsp lemon juice

Whisk ingredients to form dressing


1. Boil the potatoes and carrot for 10-12 min until tender, then transfer them to a bowl and let them cool to room temperature. Once cool, peel & dice into 3/4-inch pieces
2. Dice the cucumber & apple and toss into the bowl
3. Add the dressing to the salad
4. Toss all ingredients. Serve with toasted bread


Ingredients (makes 8 servings):

1 and 1/2 C Textured Soy Protein (TSP)
1 C diced tomatoes
2 tsp bamboo shoots in chili oil
1 tsp chili sauce
1 and 1/2 C monkeyhead mushrooms
1 pack of noodle (any style, optional)
1 pack of tofu (optional)
1 and 1/2 liter water
2 stalks of green onions, sliced


1. Soak TSP in warm water for 30 minutes, then squeeze the water out of the TSP
2. Put the soaked TSP, tomatoes, bamboo shoots, chili sauce, mushrooms, and water in a big pot.
3. Bring the water to a boil, then turn to low heat and simmer for 20 minutes
4. Bring the heat back to high, bringing the soup to boil again, then add the noodles
5. Cook until noodles become soft
6. Sprinkle with sliced green onion and serve

Saturday, July 31, 2010


Ingredients (makes 2 servings):

1 and 1/2 C long rice
2 C water
1 C onion, diced
1/2 C red pepper, diced
1/4 C corn
1/4 C green pea
1/4 C carrot, diced
2 pieces of tofu
A bit of green onion and celery, chopped

Sauce: Mix 3 tbs soy sauce, ½ tsp mushroom powder, dash of white pepper and sesame oil


1. Cook rice as directed on the package. Set aside to cool down.
2. Marinate tofu cubes, pan fry till golden brown. Set aside.
3. Sautee chopped onion, carrot, red pepper with a bit of salt, 1 minute.
4. Stir in rice, stir fry for 5 minutes.
5. Stir in green peas, corn, and tofu.
6. Add black pepper, and sauce. Add a bit of salt. Stir fry for another minute.
7. Sprinkle with green onion and celery. Serve.

Sunday, July 25, 2010


Stuffing Ingredients (enough to stuff a package of 35 wonton wrappers):

1 package wonton wrappers
2 C crumbled tofu
1/2 C dried, ground TVP
1/2 C chopped cabbage (minced)
1/4 C carrots (minced)
4 pieces of mushrooms (minced & pre-panfried)
2-3 stalks green onion (minced)
1 tbsp chopped ginger
1/4 C green pea
1 tsp each of salt & pepper
1 Tbsp sesame oil
1 Tbsp mushroom seasoning
1 Tbsp soy sauce or liquid aminos

Combine all ingredients to form stuffing.

Sweet & Sour Dressing:

1 Tbsp ketchup
1 Tbsp lemon juice
1 Tbsp sugar

Wrapping Directions:

1. Use your finger to wet two edges on one side of the wonton wrapper.
2. Put 1 tbsp of stuffing in the center of wrapper and wrap, pinching the corners tightly.
3. Deep fry the wrapped wontons until they are golden and crispy.

Friday, July 23, 2010


Ingredients (makes 4 servings):

1 pack of firm tofu (roughly 18 oz.)
1 pack of mixed baby lettuce
1 Persian Cucumber
1 carrot, shredded
1/2 an onion, sliced

Asian Dressing:

1 jalapeño chili, seeded & minced
2 Tbsp vinegar
2 Tbsp sesame oil
1 Tbsp soy sauce
1 tsp salt
2 tsp sugar
2 Tbsp toasted sesame seeds

Mix all ingredients & add or remove sesame seeds to taste.


1. Simmer tofu in vegetable broth over low heat for 10-15 min.
2. Cool tofu and drain out water. Cut into smaller slices and pan fry.
3. Mix all vegetables with fried tofu strips.
4. Toss salad with Italian or Asian dressing.

Tuesday, July 20, 2010


Ingredients (makes 6-7 servings):

1 pack of Soy Chorizo 1 cup of dry textured soy protein (TSP)
2 packs of spaghetti
1 jar of spaghetti sauce
2 cans of tomato paste (15 oz)
2 C diced onions
1 C diced tomatoes
1 C sliced mushroom
2 tsp vegetable oil
Pinch of black pepper
Pinch of salt
2 C water


1. Cook spaghetti as directed in the package

2. TSP preparation:
a. Soak TSP in warm water for 10-15 min
b. Squeeze water out of the TSP
c. Marinate TSP with vegetable broth for 15 minutes

3. In large pot, sauté diced onion with vegetable oil until onions are soft and translucent
4. Stir in Chorizo and marinated TSP
5. Stir in spaghetti sauce, tomato paste, and diced tomatoes
6. Add 1 cup of water
7. Bring to boil, stir in mushroom, simmer for 10 minutes
8. Serve sauce over spaghetti


Ingredients (makes 4-5 servings):

1 C black beans, cooked & drained
1 C cooked corn
1 small purple onion, diced
1 C diced Roma tomatoes
1 handful cilantro, chopped
2 tsp Italian salad dressing (or 1 tsp of olive oil with 1 tsp of lemon juice)
Pinch of salt


1. Place black beans, corn, and tomatoes in a big bowl
2. Add Italian dressing to bowl (or olive oil and lemon juice)
3. Add chopped cilantro to bowl
4. Toss beans, corn, tomatoes, cilantro, and selected dressing in the bowl
5. Add salt to taste
This salad tastes better if you let it sit in the fridge for 2-3 hours first. This will let the flavor soak in.

Saturday, July 17, 2010


Ingredients (makes 4-5 servings):

10 ounces of pasta
4 pieces of tofu
2 bell peppers – 1 green, 1 red
8 ounces of mushrooms
2 Tbsp. of Italian parsley
1 onion
1 clove of garlic
1 tsp. each for salt and pepper
1 Tbsp. oil
1 Tbsp. mushroom seasoning
1/2 tsp. thyme
2 tsp - 1 Tbsp. capers


1. Cook the pasta per package instructions
2. Prepare the tofu – cut into smaller slices and pan fry
3. Slice mushrooms and onion
4. Mince the garlic
5. Heat the pan and add oil
6. Toss in the garlic and onion and fry until lightly browned
7. Add thyme and mushroom and fry
8. Pour cooked pasta into the pan and stir fry all ingredients
9. Once the pasta is lightly fried, add the fried tofu, chopped Italian parsley and capers
10. Season with salt, pepper, and mushroom seasoning


Ingredients (makes 4-5 servings):

1 and 1/2 C of dry textured soy protein
2 bell peppers, chopped – 1 green, 1 red
1/2 an onion
1 clove of garlic
1 C pineapple chunks (@10oz)
2 tsp salt & pepper
1 tsp mushroom seasoning
2 tsp corn starch
1 and 1/2 C vegetable oil
splash of sesame oil

Sweet & Sour Sauce:

3 Tbsp ketchup
2 Tbsp vinegar
2 Tbsp sugar
2 Tbsp pineapple juice
a pinch of Salt


1. Soak the soy protein chunks in hot water for 10-15 minutes
2. Squeeze the water out of the chunks
3. Marinate chunks with salt, pepper, mushroom seasoning, and corn starch. Let sit 10-15 minutes
4. Pour oil into a deep pot and heat until medium hot
5. Deep fry the marinated chunks until golden brown, then remove from oil
6. Pour oil out of the pan, leaving roughly 2 tablespoons oil in the pan
7. Stir fry the onion & garlic in the remaining oil, then pour sauce into mix
8. Add the pre-fried chunks, then stir fry
9. Add chopped bell peppers, then stir fry
10. Add pineapple, then stir fry
11. If the dish is too watery, add some corn starch to thicken the sauce
12. Add a little sesame oil for flavor and shine in the final dish


Pita spread:

3 Tbsp eggless mayonnaise
1 Tbsp ketchup
1 Tbsp yellow mustard
Pinch of salt

Mix all ingredients and add sugar to taste

Ingredients (make 4 or more servings):

4 pieces of tofu
1/2 an onion
1 pack of mixed baby lettuce
2 cucumbers
1 pack of pita bread
1 tsp salt and pepper
1 tsp olive oil


1. Prepare the tofu – cut into smaller slices and pan fry
2. Slice the onion
3. Heat the pan and add oil
4. Fry onion until lightly browned, then toss in fried tofu and fry together
5. Season onions and tofu with salt and pepper
6. Cut each pita bread in half and open by hand
7. Spread the inside of the pita bread with the mixed pita spread
8. Stuff pita bread with the tofu-onion mixture, freshly-sliced cucumber, and green lettuce


Ingredients (makes 2-3 servings):

1.5 C of long grain rice, cooked
1/2 C chickpeas
5 pieces of dried shitake mushrooms
1/2 C soy sauce
1 onion (diced)
1 red sweet pepper (diced)
1/2 C corn
1 stalk broccoli
3 mushrooms (sliced)
1 green onion (chopped)
1 stalk of celery (chopped)

Seasoning sauce:

2 Tbsp soy sauce
1/2 tsp sugar
A dash of white pepper
1/2 tsp mushroom seasoning
1 tsp sesame oil

Mix ingredients well


1. Cook rice in 2 cups of water.
2. Soak chickpeas overnight. Cook 50 min. Drain. Cook in soy sauce and water for 10 min, then let the mix sit for an hour.
3. Soak Shitake mushrooms in hot water for 1 hour, then stir-fry.
4. Cut broccoli to small pieces, boil, set in cold water for 2 minutes, and then drain.


1. Heat a wok or frying pan & add 2 Tbsp of cooking oil
2. When the oil is hot, toss in the chopped onion & red pepper. Stir fry.
3. Add a dash of salt & the rice to the mix. Stir fry for at least 5 minutes.
4. Add chickpeas and corn. Stir fry more.
5. Add seasoning sauce to pan. Stir fry.
6. Add the broccoli & mushrooms. Stir fry.
7. Add the green onion and celery right before taking the rice off the fire.


Ingredients (makes 4 or more servings):

1 lb or 1 pack of frozen edamame
4-5 quarts of water
1-2 Tbsp salt & pepper
1 Tbsp toasted sesame seeds


1. Bring the water to a boil and cook edamame
2. Drain and rinse with cold water
3. Add the toasted sesame seeds and toss
4. Season with salt and pepper to taste

Activity Photo