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):

• 2 Heads Hearts of Romaine Lettuce
• 1 Cup Arugula Leaves (Fresh)
• 1 Sm-Med. Brown Onion (Chopped)
• 1/2 Cup Pignolia Nuts
• 2 Cloves Garlic (Sliced Thin)
• 2 Sm-Med. Carrots (Sliced)
• 1 Large Cucumber (Pitted & Sliced)
• 1/2 Cup Vegan Mozzarella Soy or Rice Cheese (optional)
• 1/2 Cup Black Olives
• 1/4 Cup Balsamic Vinegar
• 1/4 Cup Olive Oil
• Black Pepper & Salt (to taste)

Directions:

In a Small Pan Lace Bottom with Olive Oil- Fire Up. Once
warm, add Pignolia Nuts. Cook for about 1 minute. These
cook fast. Cook until brown – careful not to burn. Remove
from heat and set aside to cool.

Cut (length-wise) the Romaine Lettuce and rinse & drain.
Now rinse & tare the Arugula Leaves. Place all Lettuce in
large bowl. Cut your Veggies and add to Lettuce. Add Soy
or Rice Cheese & Olives.

By now the Sautéed Ingredients are Cooled. Add the sautéed
Oil & Nuts to your Lettuce and Veggies. Add Oil and Vinegar
Toss with Two Spoons. Add Salt & Pepper to your liking.

Feel free to add more Vinegar and Oil –It’s what you like!

Enjoy!

Serves: 4-5 Folks

© Del ‘n’ Coluch 2001

[tubepress mode='tag', tagValue='Pignolia Nut Salad']

Vegeterian Tips: Reduce your refined sugar intake. I ve got as much of a sweet tooth as anybody, but I try to keep it under control by using such sugar replacers as maple syrup, stevia and agave whenever possible such as in coffee and tea and indulging in the refined stuff only occasionally.

Ingredients (use vegan versions):

• 2 Cups Water
• 1 Head Cabbage
• 4 Sm-Med. Italian Zucchini
• 4 Med. Vine Ripe Tomatoes
• 8 Large Garlic Cloves
• 1 Head Endive
• 1/2 Cup Olive Oil
• 1 tablespoon Dried Oregano
• 1 tablespoon Dried Basil
• 1/4 Cup Vegan Grated Soy Cheese (optional)
• 1 tablespoon Sea Salt
• 1 Pound Pasta (optional)

Directions:

Wash all Veggies ahead of time for time factor.
Use a big pot add water. Slice the Cabbage – making big
chunky strips (stop when you get close to core).
Cut Zucchini lengthwise then diagonal (thick-nickel size).
Core the Tomatoes and place 2 whole peeled garlic cloves
per each tomato inside. Cut Endive into small pieces.

Add veggies in this order: Cabbage, Zucchini, Tomatoes
w/garlic, Endive, Olive Oil then Dried Herbs. Cover on
Medium-High Flame for 15 Minutes (depending on how tender
you like).

Serve by itself or over Spaghetti. Sprinkle with Soy
Cheese if you’d like.

Enjoy!!

Serves: 4-6 Folks

Del ‘n’ Coluch © 2001

[tubepress mode='tag', tagValue='Vegetables Ala Italiano']

Vegeterian Tips: Take a vitamin supplement that contains B12 or include nutritional yeast in your diet regularly, especially if you re vegan or mostly vegan.

Ingredients (use vegan versions):

• 1 16 oz. Pkg. Edamame Soy Beans (shelled)
• 2 1/2 Cups Oyster Mushrooms (sliced)
• 1 Cup Brown Onion (chopped)
• 1 Tbl. Soy Sauce
• 1 teaspoon Kelp
• 1 tablespoon Garlic Powder
• 1 teaspoon Sea Salt
• 2 Heads Romaine Lettuce (sliced)
• 1 Cup Watercress Leaves (discard stems)
• 1 Tomato (Wedges)
• Grape Seed Oil

Directions:

In a pot, place just enough water to cover beans add Sea
Salt. Once Water is fully boiled add the Soy Beans and
cover w/cracked lid. Cook about 10-12 minutes.

Lightly lace bottom of saut� pan with Grape Seed Oil. Use -
medium-high flame. Add the Mushrooms, Onions, Soy Sauce,
Kelp, Garlic Powder and cook about 4-5 minutes.

Drain Soybeans then add to saut� pan-mix then turn flame
off. Cover with lid.

Slice Lettuce or chop to your liking. Set aside. Now make
Dressing. Toss Salad with Del �n� Coluch Lemon Walnut
Shallot Dressing.

Use Tomato Wedges as a garnish and serve!

Serves: 8

© Del �n� Coluch 2001

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

[tubepress mode='tag', tagValue='Magic Palate Salad']

Vegeterian Tips: There are many different options at Mexican restaurants, including burritos, tostadas, enchiladas, tacos, nachos, and veggie fajitas. Most food options can be prepared vegetarian by substituting beans for beef without a problem.

Ingredients (use vegan versions):

• 1 Large Shallots (minced)
• 1 Large Lemon (juiced)
• 1 Cup Walnuts (minced)
• 1/2 Cup Grape Seed Oil
• Salt & Peppe

Directions:

Mince or grind the Walnuts then toast or bake @ 350 for 3-
5 minutes (brownish color). Mince the Shallots. In a glass
bowl, add the Oil and squeeze all the juice from Lemon.
Add Shallots and Salt & Pepper (to your liking). Add the
Toasted Walnuts. Stir then add to your Magic Palate Salad
or another Salad of your liking.

Serves: 8

© Del ‘n’ Coluch 2001

[tubepress mode='tag', tagValue='Lemon Walnut Shallot Dressing']

Vegeterian Tips: Water water water! It s been said over and over again for a reason because its true! Most people don t drink nearly enough. Bring a water bottle with you wherever you go and invest in a simple filter for your home. Water is especially important when adjusting to a new way of eating, as it will help curb any cravings you may experience.

Ingredients (use vegan versions):

• 3 tablespoon Earth Balance Spread (healthier than non-hydrogenated vegan margarine)
• 5 tablespoon Plain Vegetarian Gelatin or corn starch
• 1 box Vege Master Hot Dog
• 1 cup Peas & Carrots (frozen)
• 1 cup Crimini Mushroom (finely chopped)
• 1 cup Plain Raw Cashew Nuts (unsalted)
• 1 tablespoon Onion Powder
• 1 tablespoon Garlic Powder
• 1 cup Vegan Soy Parmesan Cheese
• 1 tablespoon Soy Sauce
• 1/2 teaspoon each of Salt & Pepper
• 1/2 teaspoon Saffro
• 1/4 cup Water

Directions:

1. Cut the Tofu into fine squares (bite size).

2. Chop the Raw Cashew Nuts by using a food processor or
by hand.

3. Finely chop the Mushroom, the traditional way by hand.

4. In a skillet on medium flame: Add the Earth Balance
Spread, Vege Hot Dog, Peas & Carrots, Mushrooms, Soy
Sauce, Saffron, Cashew Nuts, Garlic Powder, Onion
Powder, Salt, & Black Pepper. Cover and Cook for 6
minutes.

Turn on the Oven to 500.

5. While that’s cooking, use this time to dissolve
vegetarian Gelatin or Corn Starch in a 1/4 cup of water
(room temperature). Then, pour into the sauté mixture &
mix thoroughly. Turn off the flame.

8. Grease your favorite glass or stainless steel baking
dish (using Earth Balance Spread). Now, add the sauté
mixture into the greased baking dish.

Sprinkle off with Soy Parmesan Cheese.

9. Bake for about 5 minutes until the top turn slightly
Golden Brown. Keep in the Oven until ready to serve.

Serve nice and hot. Enjoy!

Serves: 6-8

© Del ‘n’ Coluch 2001

[tubepress mode='tag', tagValue='Vege Casserole']