Vegeterian Tips: When people think of Japanese food, they think of sushi, however sushi doesn t always have to be raw fish. Cucumber rolls are available on many menus, and if there is a sushi bar available, you can ask to try different types of vegetarian rolls, such as cucumber, cream cheese, and avocado, or perhaps vegetarian tempura rolls.

Ingredients (use vegan versions):

• 4 med carrots
• 1 clove garlic
• 1 teaspoon extra virgin olive oil
• 1 14 oz can black beans
• 1 10 oz can Rotel tomatoes and green chilis
• 1/2 cup vegan red wine
• 1 teaspoon cumi
• 1 teaspoon savory

Directions:

Saute carrots and garlic in olive oil. and vegan wine then rotel
tomatoes (juice and all). Simmer for 5 minutes. Add beans
(juice and all) and spices, simmer until thick. Use as filler
in tacos, burritos, or anything you want.

Serves: 4

Preparation time: 15

Nutrition Information: calories 303, fat 4.6, sat 0.7, monounsat 2.6, polyunsat 0.8
carb 51.1g, fiber 10g, protien 13.8g

[tubepress mode='tag', tagValue='Black Bean and Carrot Burritos']

Vegeterian Tips: When Vegetarian Being a vegetarian is not always easy, especially when dining out at restaurants with your carnivorous friends. Since you can t always eat at vegetarian or vegan restaurants, here are some tips to read, meant to make your dining out experiences that much better.

Ingredients (use vegan versions):

• rice
  
• tortillas
  
• 1 medium onio
  
• 1 small bell pepper (green, red or yellow)
  
• 2 carrots, peeled and julienned
  
• 1 cup cauliflower
  
• 1 cup brocolli
  
• 1 small zuchinni
  
• 1-2 tablespoon sesame oil
  
• 1 teaspoon parsley
  
• 1 teaspoon oregano
  
• 1/2 teaspoon cumi
  
• 1/2 teaspoon garlic powder
  
• 1/4 teaspoon cayenne pepper
  
• salsa

Directions:

Serves: 2-6.

Preparation time: 20-45 minutes, depending on what type of rice you use..

Cook 1 cup of rice according to package directions.

In a wok, heat sesame oil. (You can substitute vegetable oil.)
Cook onions and peppers until start getting soft. Add carrots and
cauliflower. Sprinkle spices over top of vegetables. Stir with spatula.
After one minute, add brocolli and zuchini and 2 Tbs. water.
Cover wok so brocolli and zuchinni will steam for 3 minutes.
Remove lid and stir in order to get spices evenly distributed.
Cover for another minute or so.

Put serving spoonful of rice and of vegetables into tortilla.
Add salsa to taste.

Makes 6 big fajitas. (Serves 2 hungry, hungry people or 6 light eaters.)

[tubepress mode='tag', tagValue='Vegetable Fajitas']

Vegeterian Tips: While everyone else that you are with is chomping down on huge T Bone steaks and French fries, you can turn a side salad and baked potato into your meal, if nothing else is available.

Ingredients (use vegan versions):

• 1 can black beans
• 1 can whole kernel cor
• 1 can mushrooms (or fresh)
• 1 lb tofu, diced
• 2-4 teaspoon Tabasco or other pepper sauce
• black pepper
• crushed red pepper
• chili powder
• cayenne or thai chile peppers
• rice
• tortillas

Directions:

Depending on how many servings you want,
make between 2-4 cups cooked rice (whatever
variety you like best).

While making rice, place beans, corn, tofu,
mushrooms, red and black pepper(to taste)
Tabasco and hot peppers (to taste) in a medium
saucepan. heat thouroughly. (do not drain beans!)

This makes a lovely burrito filling, or just
dump it all in a big bowl. yum. (and quick too)

Serves: 2-4

Preparation time: 20 mins

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

[tubepress mode='tag', tagValue='Murrmanns 8th Wonder of the World']

Vegeterian Tips: You have the right to know what is in your food and how it is being prepared. Don t feel bad about being picky or fussy. Make sure to talk to your server and ask them any questions that you may have. If he or she can t answer your questions, ask to speak with the chef or someone who can help you. Some foods may often times have

Vegeterian Tips: Eat a dark green vegetable broccoli, spinach, kale, collard greens at least three times a week. These nutritional powerhouses are packed full of vitamins such as calcium and iron. On the run or hate spinach? Try drinking your greens. I recommend Naked Juice s Green Machine its made with fruit juice as well as greens, so it tastes better than others.

Ingredients (use vegan versions):

• 1 pkg. 6 whole wheat tortillas (burrito size)
• 3/4 cup uncooked organic brown rice
• 1 15 oz. can organic non-fat refried black beans
• 1/2 lb. organic firm tofu
• 1 small zucchini
• 1 small carrot
• 4-5 small white mushrooms

Directions:

Quick Guacamole (optional)

Ingredients (use vegan versions):

• 1 small avacado
• 1/4 cup prepared salsa

Directions:

Cook rice according to package directions. Heat black beans
over low heat.

Cut tofu into 1/2″ cubes. Chop zucchini, carrot, and
mushrooms into bite size pieces. Blanch carrot in a bowl
of water in microwave for 1-2 minutes to soften.

In a non-stick saucepan, saute tofu until browned. Set
aside. In same saucepan, add zucchini, blanched carrot, and
mushrooms. Saute until water has cooked off. Remove from
heat and add tofu back in.

Quick Guacamole:
Remove avacado from skin and mash. Add prepared salsa.

To assemble:
Soften tortilla by placing between two sheets of paper towel
in microwave for 10-20 seconds. Add scoop of black beans,
rice, and tofu-veggie saute. Add guacamole, sliced olives,
salsa if desired.

Alternatives:
Substitute any of your favorite vegetables for the ones
listed here. (These ones work well because they have a
high water content and can be cooked without oil.)

Serves: 6

Preparation time: 40 min.

[tubepress mode='tag', tagValue='Easy Tofu-Veggie Burritos']

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):

• 1 can of vegetarian refried beans
• 1 can of cor
• 1 can of diced tomatoes
• 1 can of sliced black olives.
• 1 can of black beans
• 1/2 cup of salsa
• 2 potatoes (diced)
• Tortillas or Vegan Taco Shells

Directions:

Put the 1/2 cup of salsa and simer until juice is gone. The
add all ingredients except diced potatoes and cook until
throughly heated. Then add diced tomatoes. Spoon into
tortillas or taco shells. Add Your favorite condiments
(Tomatoes, Lettuce, Vegan Sour Cream, etc.)

Serves: 8

Preparation time: 15 Min

[tubepress mode='tag', tagValue='Vegan Burritos']

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):

• 1/3c. to 1/2c. guacamole
• 2 corn, whole wheat or
• 2ts. cooking oil
• 1 to 2 tablespoon of any extras: sliced olives, diced tomatoes, chopped jalapenos, shredded lettuce, etc.

Directions:

Heat 1ts. oil in large saute pan or skillet over medium-high heat. Spread guacamole over one tortilla and sprinkle with any extra ingredients you desire. Place the other tortilla over the tortilla with the filling, sandwich style. Place filled tortillas in hot skillet. Cook 45 seconds to 1 minute on each side or until crisp and light brown, adding additional teaspoon of oil if needed. Remove from pan, cut into wedges and enjoy.

Serves: 1

Preparation time: 10 minutes

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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):

• 8 large flour tortillas
• 3 large tomatoes, chopped
• 1 large green bell pepper, chopped
• 1 large yellow bell pepper, chopped
• 1 large red bell pepper, chopped
• 2 cans vegetarian refried beans OR 2 cups kidney beans, lentils, etc.
• Mexican seasoning (or make your own…I do)
• olive oil
• salsa (homemade, preferably)

Directions:

If you are using kidney beans, make sure you prepare them by
soaking overnight and then boiling for 2 hours. If using
lentils, cook as directed. If using canned refried beans,
warm in a frying pan over medium heat until bubbly. Add
Mexican seasoning (or whatever spices you choose) to your
beans.

Put chopped peppers into a large frying pan or saucepan and
saute over medium-high heat with a little olive oil until
cooked, but not mushy (about 8 minutes). Add tomatoes and
cook for another 3-5 minutes.

Use a slotted spoon to take the vegetables out of the pan so
that the oil stays in there. Place beans and vegetables in
a tortilla and roll into a burrito; while oil is still hot,
place in frying pan for a few minutes until the tortilla is
crispy and brown (but not burnt!).

Serve with salsa to add to taste.

Enjoy!

Serves: 6 very hungry people, or 8 light eaters

Preparation time: 35 mins

[tubepress mode='tag', tagValue='Quick Burritos']

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):

• your favorite tortillia”s
• tomatoes – fresh,chopped or canned, your choice :about 4 cups
• Spices – hot peppers are great
• Large onio
• Lot”s of garlic
• Beans – three cups pinto or black, refried or whole
• Vegetables – Anything goes! Carrots are especially good
• soy cheese, optional

Directions:

This easy recipe is so flexible…If you want the vegetables or onoins to be soft,
lightly sautee them before adding to the sauce and beans. Mix some of the chopped veggies
(this includes the garlic & onoin) into the tomato base. Layer the sauce and bean/veggie
mix with the tortillias just as you would a lasagna, starting and ending with the sauce.
If you choose to add cheese, it looks nice shredded on top. Bake in a 375 oven till hot,
about 30 minutes.

Serves: 4

Preparation time: 30 minutes

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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):

• 1 tin (19 oz) black beans, or soaked and boiled if you”ve time
• 1 medium cooking onion
• 1-2 cloves freshly minced garlic
• 2 tablespoon chili powde
• 1 heaping teaspoon ground tumeric
• freshly ground black pepper or
• 1/3 cup orange juice
• 1 cup bean water (from the tin or fresh)
• fresh or store bought salsa
• chopped tomatoes
• chopped lettuce
• vegan “sour cream” with jalapeno
• tortilla shells

Directions:

Saute onion in olive oil or 2 Tbsp. of vegan red wine until soft.
Add garlic, chili powder and tumeric and continue to cook
just until you start to smell the spices. Add pepper and/o
jalapeno, then your beans and liquids. If using tinned
beans, there”s no need to add salt, if not, salt to taste.
Bring to the boil, and reduce liquid by half. Turn heat down, and simmer,
stirring occasionally, until most or all of the liquid is
absorbed. Turn pan off and cover. Heat tortilla shells,
spoon beans in center of each shell, top with veggies, salsa
and vegan “sour cream”, roll and enjoy! ( I like to serve these with a
cucumber, onion and tomato salad)

Serves: 2-4

Preparation time: 30 min.

[tubepress mode='tag', tagValue='Black Bean Burritos']