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 eggplant
• 1 green pepper
• 3-4 tomatoes; exact amount not critical
• favorite saute oil (canola, olive suggested)
• 2 teaspoon black vegan mustard seed; yellow if nothing else
• 1/2 teaspoon cumin (powder)
• 1/4 to 1/2 teaspoon cayenne
• 1 teaspoon turmeric
• 1 teaspoon asafoetida or 1 clove minced
• salt to taste

Directions:

Wash and cube vegetables. Seed and core the green pepper and remove core from tomatoes. Heat the oil (med-high) and add the mustard seeds. COVER the pot, heat til the seeds all pop. Don”t use any more heat than you need to so you don”t get sprayed with hot oil! Next stir in the cumin, turmeric and asafoetida (or garlic). Saute a min. or 2. Add the chopped green pepper, saute another 2 min. or so. Reduce heat to med; add the eggplant and stir often to prevent sticking. Lower heat if necessary. and cook until tender but not mushy. Add tomatoes, cayenne, and salt. Continue to cook til all the ingredients are well-mixed. You may cook this down to make it very thick, like a sauce. Shorter cooking time means more liquid. Serve over rice; or dip chapati into the thick version. A subji is vegetables cooked with spices. There are many variations and I thank my Indian friends for their assistance in teaching the wonderful methods, seasonings, etc.

Serves:

[tubepress mode='tag', tagValue='Eggplant Subji']

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):

• 6 medium green bell peppers
• 1 large Vidilia or other sweet onion, chopped coarsely
• olive oil
• 1 heaping Tablespoon cumi
• 2 cloves garlic, crushed
• 1 can kernal cor
• 2 16 oz cans pinto beans
• 1 can Rotel tomatoes, or similar
• 1 12 oz can V-8 juice
• salt and pepper, to taste
• 3 cups cooked white rice
• salsa

Directions:

Cut peppers open by slicing the tops off and seeding. Place upright in a
13 x 9-inch glass baking dish. Saute onion in olive oil until transparent.
Add garlic and saute. Add cumin, salt and pepper, drained corn, beans and
undrained Rotel tomatoes. Heat through over medium heat. Stuff peppers with bean mixture. Pour V-8 in bottom of dish and bake at 350 degrees F for 30 to
35 minutes, or until peppers are cooked. Serve on a bed of rice with
salsa.

Serves: 6

Preparation time: approx. 1 hour

[tubepress mode='tag', tagValue='Mexican Bean Stuffed Peppers']

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 1/2 cups dried lentils
• 3 1/2-5 cups water
• 1 bay leaf
• 1 stalk celery
• 1 clove garlic, crushed
• 1/2 teaspoon salt
• 1/8 teaspoon dried whole thyme
• 1 1/2 cups tomato sauce
• 1 tablespoon taco seasoning mix
• 8 taco shells
• 1 1/2 cups shredded lettuce
• 1 medium onion, diced
• 1 large tomato, chopped

Directions:

Sort and wash lentils. Combine with water and next 5 ingredients in pot. Bring to a boil, reduce heat, let simmer 1 1/2 hours. Stir occasionally and add more water, if needed. When done, remove and discard bay leaf and celery. Combine tomato sauce and taco seasoning in a small bowl; stir well.

Heat taco shells, spoon in lentil mixture, tomato sauce and other toppings into shells. Enjoy!!

Serves: 4

Preparation time: 2 hours

[tubepress mode='tag', tagValue='Lentil tacos']

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):

• Two packages of corn tortillas (10 per package)
• 2-3 cans of your favorite enchilada sauce (usually 15 ounce cans)
• Sliced carrots, mushrooms, brocolli, zuchinni, onions, green peppers,
• One can of vegetable broth for sauting the vegetables.

Directions:

I do not measure my amounts, but I do have a large iron skillet which
is 12 inches across, and it will be about 3/4 full of various veggies.
Slice up all your vegetables and have them ready to cook.
Place about one cup of vegetable broth in the skillet and heat
over medium to medium-high heat.
Place the vegetables in the skillet and saute until cooked,
usually 8-12 minutes. This does not matter that much, since
the enchiladas will be baked in the oven.
Add additional broth, if necessary, if veggies start to stick or
dry out.
Spray a 13 by 9 inch baking dish with cooking spray.
Take one package of corn tortillas, open and microwave for 45-55 seconds.
You may want to wrap them in a moist paper towel, if they are dry or
not very flexible.
Open one can of enchilada sauce and pour it onto a plate.
IT GETS A LITTLE MESSY FOR A FEW MINUTES, BUT ITS FUN
Take a corn tortilla, place in the enchilda sauce, turn over, making
sure that both sides have sauce on them.
Hold the sauce covered tortilla in one hand and take a large spoonful
of cooked veggies and place in in the middle of the tortilla, roll up
and place seam side down in the baking dish.
Continue this process until you have 1) used all the tortillas, 2) used
all of the veggies, or 3) run out of space in the baking dish.
Open the other can of enchilada sauce, if you begin to run out.
Pour any remaining sauce over the enchiladas. I will usually open the
other can and pour in over the enchiladas.
You may wish to sprinkle soy cheese over then enchiladas, if you wish.
Bake in the oven, at 350 (F) degrees, for 25 to 35 minutes, until bubbly.
Enjoy!

Serves: 5 – 7

Preparation time: 30 Minutes

[tubepress mode='tag', tagValue='Great Vegetable Enchiladas']

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):

• Teriyaki Sauce (optional)
• Soy sauce
• vegan wine vinegar
• 3 teaspoon ginger
• Black pepper
• Olive or peanut oil
• Lo mein noodles (almost any noodles of the white Chinese variety)
• 1 cup chopped carrots
• 1/3 cup chopped celery
• 2/3 cup chopped cabbage
• 2/3 cup sliced or whole snow peas
• 1/2 cup sliced onio

Directions:

Sauce:
The above ingredients include those needed to prepare the ginger
salad dressing found in the dips and dressings section. A nice
variation on this recipe is to use 2/3 parts soy sauce and 1/3
parts teryaki sauce. I also use a little more ginger, a little
less vinegar, and a bit more celery. Olive oil makes a nice substitute
for peanut oil also. Lo Mein: Some noodles are better for lo mein than others. Unfortunately, I
get mine at a Chinese grocery and the packages have no English
writing on them, so I can”t recommend a particular brand. If you
have a Chinese or oriental grocer, ask them when you go in.
Boil the noodles approximately 5-6 minutes. These noodles generally
need less time to boil than spaghetti noodles, so sample them
frequently to ensure they are done.
While the noodles are boiling, heat up the wok (I suppose a large non-
stick frying pan would work as well), and place about 1-2 tsp oil
in it.
Saute the vegetables on a medium heat for about 5-6 minutes (here again,
sample them often so they match your taste. I like mine slightly
cooked, but still a bit crunchy). Add 2-3 pinches of black pepper and
1-2 tsp of the ginger salad dressing (don”t add to much as the cooking
intensifies the flavor).
During this time, the noodles should be drained and well rinsed under
cold water. If you don”t have a helper, you may prepare the noodles
well ahead of time.
When the vegetables are in their desired state, slide them to the side
and add another 1-2 tsp of oil to the wok. Dump the noodles in and
toss frequently to mix with the oil. As the noodles are simmering, add
another 2-3 tsp of soy sauce. I avoid using the dressing again here
to keep the noodles from getting too oily.
Toss the noodles often and scrape the bottom of the wok to prevent
sticking. Mix the vegetables back in with the noodles and heat for 2-3
minutes on medium heat.
A salad works well with this since veggies are difficult to buy i
cup quantities. The ginger dressing may be used here also.

Serves: 2-3

Preparation time: 30 mi

[tubepress mode='tag', tagValue='Vegetable Lo Mein']

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):

• 1 plantain (can be made with green ones or ripe ones) per perso
• salt (to taste–recommended!)

Directions:

To peal the ripe plantain is very simple: slice down side, and peal a
la banana. To peal a green one, I suggest running under really hot
water for a few minutes and then slicing down the middle and with the
edge of your knife, lifting the skin off little by little. With
practice anyone can become an expert green plantain pealer. Then cut
the plantain(s) into about 3 inch pieces and boil on high for about 20
min. (with salt–about 2 tsp.) or until the plantain is soft. The ripe one
will be softer than the green one, but they will change softness
(obviously!).

After they are boiled, drain them and place them in a plate. Take a
fork and smush them down. The green ones will be easy to do (if you
cooked them sufficiently) and need nothing else. The green one, however,
will need a little of the water it was boiled in to be able to be
smushed to the best consistency. Both types should resemble the
consistancy of mashed potatos. Serve with anything, or eat alone.
(Great to eat ripe ones late at night, when it”s cold, with hot cocoa!)
ENJOY! kat

Preparation time: 15-20 mi

Nutrition Information: I”m not sure, however, it can”t be very bad for you
because plantains are a vegetable/fruit.

Serves:

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

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 lb. tofu
• green onions
• ginger
• soy sauce

Directions:

Cut the tofu into half, let it stand for a couple of minutes to let some water to run, chop
green onions, mince the ginger. Put the tofu in a bowl, decorate with the green onion and the
ginger. Put soy sauce on the top

Serves: 2

Preparation time: 5 min.

Nutrition Information: low in fat, lots of protei

[tubepress mode='tag', tagValue='Easiest Tofu Recipe from Japan']

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):

• 1tsp paprika
• 2tsp cumi
• 1tsp coriander
• 2tsp turmeric
• 1tsp fresh chopped coriander
• soya chunks 200g
• Small tin pineapple chunks, in own juice
• 1 onion sliced, vegetable oil for frying
• 1 small tin potatoes cut into even sized pieces
• 1/4 pint soya milk (sweetened)
• 11/2 to 2 tablespoon mango chutney

Directions:

Mix together the pineapple juice and all the ground spices.
Pour over the soya chunks and cover and leave to marinate
(2 hours min, but preferably overnight)

Fry the onion in oil until softened. Add the potatoes, soya
chunks, pineapple and marinade. Simmer for 15 minutes.
Now add the milk. (if it is too runny, thicken with cor
flour). Stir in the mango chutney (& add more to taste)
Cover and heat gently for a further 10 minutes.sprinkle
with fresh coriander.
Serve on a bed of pilau rice with poppodoms.

Serves: 4

Preparation time: 25 mins

[tubepress mode='tag', tagValue='Fruity veggie curry']

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):

• Rice 1 cups
• oil
• mustard seeds
• urad dhal
• channa dhal
• peanuts
• turmeric
• cilatro
• green chilies
• Lemon 1
• Salt

Directions:

Grocery list …
1. Rice 1 cups
2. Oil 2 – 3 tbsps.
3. Mustard Seeds 1 tsp.
4. Urad Daal 1 tsp.
5. Chana Daal 1 tsp.
6. Cashews handful
7. Peanuts handful
8. Turmeric pinch
9. Chopped Cilantro – a little and clean it with water.
10. Chopped Green Chilies -1 – more for hotness
11. Lemon 1 – squeezed -Juice only
12. Salt – 1 tsp.

Ps.-
Add X Lemons for X cups of rice.
Add little grated coconut if you like.

Process …

[1] Cook rice. – easy method is to use a Automatic Rice
Cooker.

[2] Heat oil and add item 3 and wait till it starts to
sputter.. Reduce heat to slightly more than low

[3] Add items 4,5,6,7 and wait till it turns slightly
orange.

[4] Add items 8,10 and coconut if u like. Leave it for
about 10 seconds.

[5] Add 11 and 12. Add less of 12 and if you feel that
some more salt is necessary while eating it could be added,
but, if more salt is added it cannot be taken out. Fry as
appropriate for like 20-30 secs.

[6] Turn of the heat and remove the pan from the burner.

[7] Mix stuff in pan with rice.

[8] Time to eat!

Serves: 1+ any

Preparation time: 5 mins

[tubepress mode='tag', tagValue='Lemon Rice']