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

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