Vegeterian Tips: If you know you are going to be eating at a certain restaurant on Saturday night, call ahead and ask if they offer any vegetarian entrees. If the answer is no, ask if something can be prepared for your dietary needs. Most likely, the answer will be yes.

Ingredients (use vegan versions):

• 1 carrot
• 1/3 pound of squash
• 1 small onio
• 10 mushrooms

Directions:

Shred carrot and squash, chop onion and put in a bowl.
Take the stalks out of the mushrooms and chop the stalks up
really fine. Add to the rest of the goodies and sautee for
about ten minutes. Brush the caps with olive oil and put
in a pan. Then stuff with the goodies, and bake at 400 for
fifteen to twenty minutes.

Serves: 2

Preparation time: 20min

[tubepress mode='tag', tagValue='Easy Stuffed Mushrooms']

Vegeterian Tips: Keep your favorite salad dressings on hand. I find that I m much more likely to eat my greens or some raw veggies when my favorite salad dressings are in the fridge. A little variety is great too I try to keep at least two kinds, either store bought or homemade on hand at all times. Some of my favorites are homemade goddess dressing, Thai peanut sauce from my local Asian grocer and rasberry vinaigrette. A vegan ranch dressing was helpful as well when I was trying to wean myself off dairy.

Ingredients (use vegan versions):

• 2c boiling water
• 1/2 oz. dried mushrooms (anykind)
• 6 1/2c water
• 1 1/2c polenta or yellow cornmeal
• 1 red pepper, cut in strips
• 2T parsley
• 2 1/2c canned tomatoes, crushed
• 2c cubed eggplant
• 1/2c chopped onions
• 1T olive oil

Directions:

1. In a small bowl, combine the boiling water and
mushrooms. Let soak until soft. Drain, reserve the
soaking liquid. 2. In a large frying pan, heat oil. Add
eggplant, cook for 5 min. or until browned and soft. Stir
in mushrooms, peppers, and onions; stir constantly. 3.
Pour in the tomatoes and reserved mushroom liquid; bring
to a boil. Reduce heat and simmer for 45 minutes, or until
sauce is thickened. 4. Meanwhile, prepare the polenta by
bringing the 6 1/2c water to a boil in a 3-quart saucepan.
Slowly wisk in the polenta or cornmeal. Reduce the heat to
low; cook; stirring often, for 30 to 35 minutes, or until
thick and smooth. 5. Pour the polenta onto a large serving
platter and keep warm until sauce is ready. Spoon the
eggplant sauce on top. Sprinkle with parsley.

Serves: 2

Preparation time: 20

|www.healthyfoodcookbook.com” title=”Free recipes” style = ”text-decoration:none”>Free recipe and All Free recipe

[tubepress mode='tag', tagValue='Polenta and Eggplant Sauce']

Vegeterian Tips: If you are going to a gathering with all your meat lover friends such as a barbeque or pig roast, bring your own veggie burger to place on the grill. You can also make your own veggie kabobs with fresh vegetables and tofu. Just make sure to bring enough, as most people will want to try and probably like what you are eating!

Ingredients (use vegan versions):

• 1.5 kg zucchini
• 6 pickling onions
• 6 fresh sweet bazil leaves
• 6 cloves of garlic
• 12 tufts of fresh rosmary removed from sprig
• 2 tablespoon salt
• 3 cups olive oil
• 3 cups vegan white wine vinegar

Directions:

Wash and cut the zucchini into 5cm rounds, then cut lenghtwise into quarters, you should end up with long triangular sticks. Either crush the garlic or chop finely. At this point add all the ingredients into pot and bring to the boil, stirring once in a while. Once it starts boiling, let it boil for exactly 5 minutes and then remove from heat. Pack the zucchini into jars and distribute the onions evenly between the jars. Pour over the hot juices (with the herbs) and then apply the lids. Leave the jars to cool and they can be consumed after about 2 weeks. It stores up to about 6 months.

Preparation time: half hour

Serves:

[tubepress mode='tag', tagValue='Zucchini Antipasto']

Vegeterian Tips: If the above fast food tips do not work for a fast food restaurant that you are at, then just get a meatless burger. Ask for a Big Mac or Whopper without the meat that is the bun, lettuce, tomato, cheese, pickles, and mayonnaise.

Ingredients (use vegan versions):

• 1 cup pearl rice (long grain white rice may be substituted)
• 2 medium sized white onions chopped fine
• 1/3 cup Wesson Oil
• Salt and Pepper to taste
• 1/2 cup wate
• 1/2 cup tomato sauce
• 1 teaspoon dill
• 1/4 cup chopped parsley
• about 50 grape leaves (may be purchased in gourmet shops or in gourmet dept. of a large supermaket)

Directions:

In a large frying pan, fry onions in oil until limp. Add rice, water, tomato sauce, salt and pepper. Cover and boil a few minutes until the water has been absorbed (if you use long grain rice this will take approx. 20 minutes).
Take off heat and add dill and parsley. Stir and let cool.
Rinse leaves in warm water and gently snap off stems. Spread a leaf on a small plate, vein side up and stem end toward you.
Put a teaspoon of filling near the stem and fold over sides and roll up.
Place some unrolled leaves in the bottom of pan to prevent burning.
Arrange rolled leaves side by side in pan in several layers.
Place a few unrolled leaves on top.
Add one cup water, juice of one lemon and three tablespoons Wesson Oil.
Simmer over low heat for 20 minutes or bake in 350 degree oven for 20 minutes.
Serve cold as an appetizer.

Serves: 10

Preparation time: approx. 1 h

[tubepress mode='tag', tagValue='Armenian Grape Leaves Stuffed With Rice']

Vegeterian Tips: Eat the rainbow! Fruits and vegetables all contain different nutrients. A simple way to remember to eat a range of vitamins and minerals is to vary the colors of the vegetables you eat. Of course, greens are always good, but try eating a rainbow of tomatoes, yellow squash and purple cabbage!

Ingredients (use vegan versions):

• chopped fresh tomatoes
• chopped onions
• peeled and diced cucumbers
• lots of fresh chopped bazil
• a loaf of vienna vegan bread
• olive oil
• vegan red wine vinegar

Directions:

There a million variations on this recipe. My husband and I made one up. The trick is to get the vegan bread slices crusty.

Combine the chopped tomatoes, chopped onions, diced cucumbers with a bit of vegan red wine vinegar in a bowl. Season to taste with salt and pepper and the basil.

Toast the vienna vegan bread in slices which are thick in the toaster first, Then brush the slices qith a bit of olive oil and broil until nice and crusty.

The tomato mixture can be put on the broiled hot slices as a cold mixture, or you can slightly broil the topped slices again. Serve as a side dish to any entree.

Serves:

[tubepress mode='tag', tagValue='Bruschetta']

Vegeterian Tips: Make sure to befriend your waiter or waitress. Be polite, friendly, and remember to leave a big tip. Servers have access to your food before you do, and they have information that you don t. So make sure to be nice and you will get everything you want!

Ingredients (use vegan versions):

• whole wheat tortillas
• firm tofu, crumbled
• tamari
• curry powder, turmeric, paprika, cayenne, parsley,
• fresh crushed garlic
• chopped onio
• spaghetti squash salad
• salsa
• nutritional yeast (the yellow flaky kind)

Directions:

Saute garlic and onions in a little olive oil. Add crumbled
tofu, tamari and spices. Saute until lightly browned. Add
spaghetti squash salad (see directions below). Saute until
fully incorporated into tofu mixture and warmed thoroughly.

Warm tortilla(s) in a fry pan for several seconds. Remove.
Spoon the scrambled tofu/squash mixture in a line down the
center of the tortilla. Sprinkle with nutritional yeast.
Add salsa, or you can serve it on the top. Roll it up like
a burrito. Enjoy!!

Spaghetti squash salad:
I got this idea from someone on the recipe board.
Add your choice of steamed or fresh veggies (I like small,
steamed brocolli florets, raw carrot gratings, chopped fresh
mushroom, chopped fresh tomato, and pumpkin seeds) to cooked
spaghetti squash (removed from the shell, of course). Toss.
If you want to use it as a salad, top with your favorite
salad dressing. If you want to use it in the breakfast
burrito, omit the dressing unless you think it would be
tasty as part of the burrito. I use green goddess dressing
and it”s good in the burrito.

Serves: as many as you want

Preparation time: could be og or short, depending on what you have in the refridgerator

[tubepress mode='tag', tagValue='Groovy Breakfast Burrito']

Vegeterian Tips: Make it a goal to eat at least one piece of raw fruit or a handful of raw vegetables every dayI try to eat an apple first thing in the morning to get it out of the way.

Ingredients (use vegan versions):

• 3 tablespoon Olive Oil
• 3 Chopped Onions
• Fresh Mushrooms (as many as you want)
• 1 Green Pepper
• Fresh Broccoli Crowns (as many as you like)
• 1 Can Old ElPaso No Fat Refried Beans
• Low Fat Taco Shells

Directions:

Saute onions, mushrooms, green pepper and broccoli in olive
oil until onions are translucent and veggies soft (approx.
15 mins.). Add refried beans and continue to saute for an
additional 15 mins. stirring occasionally. When done, add
to taco shells (salt and pepper to taste, add a little
garlic powder if desired) and dig in.

Serves: 3

Preparation time: 30mins.

[tubepress mode='tag', tagValue='Lo-Fat Veggie Tacos']

Vegeterian Tips: It s true ladies and gentleman! Certain fast food restaurants are now offering veggie burgers, as well as salads. While most of the salads may come with chicken or meat, you can ask them to leave it off. Just be careful of the dressings, as most have tons of sugar and calories. You also have baked potatoes, or fruit and yogurt options.

Ingredients (use vegan versions):

• 6 Cups Black Beans
• 1 Large Onio
• 5 Cloves of Garlic
• 1/2 teaspoon of Cayene
• 2 tablespoon Cumi
• 1 tablespoon Salt
• 1 tablespoon Black Peper
• 1 10 oz. Can of Tomota Paste
• 2 tablespoon Oil (Olive or other)
• 1/4 to 1/2 cup of textured soy protei

Directions:

Cook black beans in a suffient amount of water along with
oil and 4 cloves of garlic. When ALMOST done (meaing soft,
but not quite done:)
Fry Onion and remaining garlic in a pan until translucent.
Add onions, seasonings,tomato paste and textured soy proteinto beans and
cook until done. Season to taste.

I mader this one night when I had 6 cups of soaked black
beans, and no idea of what to make. It tasted very good to
me, but you can add your favorite seasonings.

Serves: 8 Cups

Preparation time: 2 hours

[tubepress mode='tag', tagValue='Quick Black Bean Chili with textured soy protein']

Vegeterian Tips: Many upscale food chains have either one or the other, or both salad and soup bars. Salad bars are great for vegetarians, but be careful not to overload on dressings, croutons, nuts, or cheese. Be sure to check with your server about the soups available and that they are bean based, with no meat. If there is nothing else available, salad and soup bars can make a hearty and tasty meal.

Ingredients (use vegan versions):

• 3/4 cup cooked chick peas
• 1/4 cup tahini
• 1/4 cup finely chopped onio
• flour
• oil for cooking

Directions:

Mash the chick peas, tahini and onion together and form into
one inch balls. Dredge these in flour and deep fry at 350
degrees. They can also be made into patties and sauteed if
desired, a patty makes a good vegan pita bread filling.

Preparation time: 5min

Serves:

[tubepress mode='tag', tagValue='Falafel']

Vegeterian Tips: Most Chinese restaurants have many vegetarian options, and some use tofu or fake meat. Otherwise, try rice, soup, and spring rolls or other appetizers to form a great meal. Just remember to ask for no MSG to stay healthy.

Ingredients (use vegan versions):

• 1 package black bean soup with spices – made per directions
• 6 hot pickled garlic cloves – diced
• 3 medium tomatoes – diced
• 1 handful of fresh cilantro – diced
• 2 Jalapeno peppers – diced
• 2 cups fresh or store purchased Pico de Gallo salsa – medium heat

Directions:

1) Cook the black bean soup according to directions on
package (I recommend Miami brand black bean soup). Continue
cooking soup until most of the liquid cooks off and you are
left with spiced beans.

2)Using a food processor or hand held chopper, chop all
ingredients to a chunky consistency.

3)Squeeze the juice of one lemon over the entire mixture.

4)Chill or serve at room temperature with corn chips or your
favorite diping chips.

Serves: 4

Preparation time: 2 hours

[tubepress mode='tag', tagValue='Miami Black Bean and Garlic Salsa']