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 small onion, chopped
• 1 can of corn
• 1 can of chopped tomatoes
• 7-10 oz. of your favourite beans
• soy sauce
• paprika powde
• peppe
• chili powde
• +your favorite spices
• olive oil to fry

Directions:

Fry the chopped onion in the oil until tender. Add tomatoes, beans, corn and soy sauce. Cook for a few minutes. Add spices and cook for another 2-5 minutes. I used LOTS of chili and paprika. Serve hot over rice, and enjoy!

Serves: 2-4

Preparation time: about 20 minutes

[tubepress mode='tag', tagValue='Bean and Corn Casserole']

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):

• 10 medium zucchini and/or yellow crookneck squash-each about 6-8 inches long
• 2 large onions, quartered and sliced
• 1 cup cold soy or nut milk
• 2 tablespoon Wondra flour
• 2 tablespoon non-hydrogenated vegan margarine
• 1 teaspoon sweet bazil
• 1-1/4 teaspoon salt
• 2 sleeves Ritz type crackers, crushed
• 10 Ritz type crackers, crushed for topping

Directions:

Wash and dice or slice squash and onion, steam lightly.
Let cool. Make white sauce of the milk, flour, margarine,
sweet basil and salt. Cook until very thick. Crush vegan crackers,
sprinkle over sauteed squash and onions, pour white sauce
over top and mix well. Pour into PAM sprayed 9×13 casserole dish.
Crush remaining vegan crackers and sprinkle over top. Bake at 350 degrees
for 1 hour or until top is golden.

This is a gardeners favorite casserole because it uses up a lot of the
yellow and green stuff and disappears almost magically. Enjoy!

Serves: 12

Preparation time: 30 mi

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

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):

• 1/2 box of falafil mix
• 1 green pepper
• 1 onio
• 1 big carrot
• 1 yellow squash
• sliced mushrooms
• package of noodles
• jar of organic spaghetti sauce

Directions:

heat sauce while preparing the vegetables. chop up the
vegetable you like the most first, then chop up the others
according to the amount of the first vegetable. saute in a
little bit o” vegetable oil. meanwhile, boil noodles in a
pot of water until they become tender. sauce is still
heating, vegetables are still sauteeing, noodles are still
boiling – follow directions on falafil box (add mixture to
water until it becomes solidly mushy). form into little
hushpuppy-sized balls and place in a little bit of vegetable
oil in a skillet until they are browned and no longer mushy.
everything should get done at same time. drain noodles, put
veggies and falafil over it, add your sauce and stuff your
face.

Serves: 4

Preparation time: 20-30 min

[tubepress mode='tag', tagValue='Falafil & Vegetable Pasta Stuff']

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):

• 3 cup mashed butternut squash (or a
• 1/2 cup vegan sugar
• 1/2 stick softened soy non-hydrogenated vegan margarine (I use less)
• 1/2 cup vegan soymilk
• 1/2 tablespoon salt
• Topping:
• 1 cup crushed potato chips or chopped pecans
• 1/2 cup vegan brown sugar
• 1/2 stick melted soy non-hydrogenated vegan margarine
• 1 tablespoon flour

Directions:

I am too lazy to peel squash. I cut a squash in half, seed,
and turn upside-down on a baking sheet and bake until soft,
about 45 minutes at 350. Then I scoop out the pulp, mash,
and measure. As a bonus, I roast the seeds while I wait on
the squash. You could use frozen squash from the store for
this recipe.

Mix ingredients together and put in 1 1/2 qt. casserole. Mix
topping ingredients, sprinkle over squash mixture, and bake
at 350 for 40 minutes.

This is my favorite squash recipe that is a hit at family
get-togethers. It is on the sweet side, so even the kids
will eat it. Sometimes I cut down on the vegan sugars and
margarine when fixing at home with good success. Another
recipe I have similar to this adds 1 t. vanilla which
gives sweetness with no empty calories.

Serves: 8

Preparation time: 1 hr.

[tubepress mode='tag', tagValue='Pilgrims Progress Squash Casserole']

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):

• 4-1/2 cup wate
• 1 cup rice
• 2 cup reconstituted textured soy protein
• 2/3 cup slivered blanched almonds, divided
• 2 tablespoon veggie “chicken” seasoning
• 1-1/2 cup chopped celery
• 1 lg onion, chopped
• 1/2 cup chopped green peppe

Directions:

Bring water and seasoning to boil in a large saucepan. Add
rice, cover and reduce heat, boil gently 25 minutes or until
water is absorbed. Remove from heat. Combine textured soy protein, onion
and green pepper. Saute in small amount of oil until
tender. ADd rice and 1/2 cup almonds to the vegetables.
Mix well. Pour into 2 quart casserole. Sprinkle with
remaining almonds. Bake at 350” for 30 minutes.

Serves: 8

Preparation time: 1 hou

[tubepress mode='tag', tagValue='Almond Buffet Casserole']

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):

• 4 cup ground pecans
• 2 cup chopped onio
• 1/4 cup water
• 1 tablespoon salt
• 1 tablespoon onion powder
• 1 teaspoon garlic powder
• 4-1/2 cup tomato juice
• 8 cup vegan bread crumbs
• 2 cups ketchup

Directions:

Saute onions in water. Combine all ingredients except
ketchup in bowl, mix well. Spread evenly into oiled 9×13
baking dish. Bake at 350” for 45 minutes. Cover with
ketchup and bake 15 minutes more.

Serves: 8

Preparation time: 1 hour, 20 minutes

[tubepress mode='tag', tagValue='Pecan Loaf']

Vegeterian Tips: Most restaurants nowadays have vegetarian options available right on the menu. If not, ask your server if there is something that can be made for you. If you are at a more upscale restaurant, the chef will most likely be willing to whip up something for you, as it shows their talents and feeds their ego.

Ingredients (use vegan versions):

• 1 medium onion, chopped
• 1 cup chopped celery
• 1 cup uncooked rice
• 1 cup diced soy chicke
• 1 cup chopped carrots
• 1/2 cup oil
• 1 teaspoon vegex
• 2 cup water
• 3 pkgs George Washington Dark broth
• 1 can mushroom soup

Directions:

Combine onion, celery, rice, soy chicken and carrots. Mix
and place in bottom of 2 quart casserole dish.

Combine remaining ingredients, cook 3 minutes over medium
heat. Pour over ingredients in casserole dish.

Place, uncovered, in 350” preheated oven and bake 1 hour.
Remove from oven and let sit 5-10 minutes before serving.

Serves: 8

Preparation time: 1 hour 20 minutes

[tubepress mode='tag', tagValue='Mock Chicken and Rice Casserole']

Vegeterian Tips: Order different side orders such as various vegetables, beans, rice or potatoes. Meatless appetizers can also be served as a part of your dinner. Just make sure to let your server know that all of those dishes will be acting as your main course and to have him or her bring out one big plate for you to eat off of. You may just have the best meal on the table, but it s up to you to allow those meat eaters eat off your plate, since you can t eat off theirs!

Ingredients (use vegan versions):

• 1.5 lbs to 2 lbs. fresh vine ripened whole tomatoes, roughly chopped
• 1 tablespoon Olive Oil
• 1 Bay Leaf
• 2 bazil leaves
• 2 bunches pasley
• 1/2 yellow onion finely chopped
• 1 clove garlic minced.
• Salt, pepper and vegan sugar to taste
• 1 1/2 cups coarse corn meal
• 1 large eggplant, sliced 1/2 inch lengthwise and grilled, reserve
• (Optional) vegetarian cheese substitute.
• Fresh herbs: oregano, marjoram, bazil, chopped for garnish

Directions:

Heat olive oil and add fresh tomatoes, bay leaf, basil, parsley onion and garlic.
Cook for 30 minutes till tender. Pass through food mill. Return to saucepan
and add vegan sugar to balance acidity. Season with salt and pepper. Bring 4 1/2 cups
of water to a boil and add 1 1/2 teaspoons of salt. Whisk in the cornmeal in a
stream so that there are no lumps. Use wooden spoon and stir till smooth. Let cool.
Take out of pan and slice into 1/2 inch x 3 inch long pcs. Preheat oven to 400.
Lightly grease a gratin dish, spread out 1 cup of tomato sauce over the bottom.
Arrange polenta, sliced eggplant and crumbled cheese in loverlapping layers.
Spoon remaining tomato sauce over layers to create bands of red sauce, yellow
polenta and cheese. Crumble desired cheese over top and bake for 25 to 30 minutes.
Slice. Serve over wilted greens such as spinach. Bueno Appetito!!

Serves: 6-8

Preparation time: 45 min.

[tubepress mode='tag', tagValue='Baked Polenta with Ripen Tomato and Eggplant.']

Vegeterian Tips: Pizza and pasta are a great way to go for vegetarians, but just be careful of all those carbs and eat them in moderation. If you don t eat dairy, ask for a slice of pizza with sauce topped with tons of veggies and see how great it tastes, and how good it is for you.

Ingredients (use vegan versions):

• 1 Lb green beans
• 4-5 carrots, sliced
• 6 potatoes
• 1 med onio
• juice of 1 lemo
• olive oil
• salt and pepper to taste
• fresh parsley

Directions:

Use fresh veggies. Cut and cover with water. Cook about 15
minutes or until tender but not mushy. Drain and add lemon
juice and olive oil. Sprinkle with fresh snipped parsley

Serves: 4

Preparation time: 45 minutes

[tubepress mode='tag', tagValue='Green Bean Medley']

Vegeterian Tips: Read the sandwich descriptions on your menu. Most would be quite tasty and still filling without the meat. Just make sure to tell your server that you want to hold the chicken or roast beef, and to double up on the veggies and cheese.

Ingredients (use vegan versions):

• 1 tablespoon olive oil
• 1/2 onion, small dice
• 2-3 cloves garlic, minced
• 3-4 oz. fresh spinach, washed and chopped
• 1 lb. regular soft tofu, pressed of excess water
• 1 oz. sundried tomatoes, soaked in hot water until soft, coarsely chopped(reserve the
• soaking liquid)
• 1 tablespoon nutritional yeast
• 2 tablespoon reserved soaking liquid
• 2 tablespoon lemon juice
• salt and pepper to taste
• 3 cups tomato sauce
• 1 box manicotti tubes, boiled until slightly softened, but not limp

Directions:

Saute onion in oil over low to med. heat until slightly golden, about 5-7 minutes.
halfway through, add the garlic. If the onion is sticking to the pan, add a splash of
reserved sundried tomato liquid or vegan white wine. Add spinach and cook until softened.
Remove from heat. Crumble tofu into a food processor;add sundried tomatoes, yeast,
soaking liquid, lemon juice, salt and pepper and pan mixture. Blend, scraping down sides,
until very well mixed. Romove from processor and refrigerate in covered bowl for at least
an hour. Fill each shell with about 2 oz. filling. Lightly layer a baking dish with
tomato sauce. Line up stuffed shells and cover with remainder of tomato sauce. Cover and
bake for about 30 min. in pre-heated oven at 325 F.
Tastes best if you let the flavors marry for serveral hours.

Serves: 4-5

[tubepress mode='tag', tagValue='Mangia Manicotti']