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 or more medium size sweet potatoes, cut into chunks
• 2 or more ordinary potatoes, cut into chunks
• 1 medium to large onion, cut into chunks
• 2-3 tablespoons olive oil
• a few healthy pinches of rosemary and marjoram
• 2 or more cloves of minced garlic
• salt and pepper
• OPTIONAL: 2-4 carrots, cut into chunks

Directions:

Wash but do not peel the sweet and ordinary potatoes.
Cut veggies into chunks.
Dump these in an oiled baking dish.
Add the spices and oil. Stir.
Bake, covered, in a 375 degree oven for 35 minutes.
Uncover, mix around, add salt and pepper, and bake in a 400
degree oven for 15-30 minutes longer, until veggies are
nicely browned.

For a main dish, serve over garlic-flavored couscous.

Serves: variable

Preparation time: 1 1/2 hours

[tubepress mode='tag', tagValue='Oven Roasted Sweet Potatoes']

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):

• 2 10-oz packages silken regular or low-fat tofu
• 16 oz. vanilla vegan soymilk
• 1 tablespoon plus 1 tablespoon vanilla extract
• 1/4 cup vegan sugar
• 2 tablespoon brown vegan sugar
• 1/4 tablespoon ground tumeric
• 1/2 to 1 cup rum or brandy
• nutmeg to taste

Directions:

In a blender, combine all ingredients except nutmeg; blend
thoroughly, stopping occasionally to scrape down sides.
Serve well-chilled and dusted with nutmeg.

Serves: 8

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

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):

• 4 ripe peaches, peeled and sliced thickly
• 4 kiwi fuit, peeled and sliced thickly
• 3 bananas, peeled and sliced
• 1 1/2 cup fresh ripe strawberries, sliced
• 14 oz. can pineapple & juice
• 1/2 cup whole clean blueberries
• 3 tablespoon demerara vegan suga
• 1/4 cup poppy seed
• 1 teaspoon vanilla

Directions:

Combine all ingredients in a large bowl with a tight
fitting lid. Refrigerate for a couple of hours to a couple
of days. Turn over a few times, gently to allow juices to
meld. Serve as is or spooned over sweetened tofu dessert
(or something similar.)

Serves: 8

Preparation time: 20 min.

[tubepress mode='tag', tagValue='I can''t believe it''s not opium!']

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 1/4 lbs of raw seitan (1 box of Seitan Quick Mix)
• 1/4 cup of oil
• 1 1/2 cup of B-B-Q sauce of your choice
• Seasonings of your choice when mixing the seitan for frying

Directions:

Heat oil in a medium heat and fry seitan pieces for a few minutes on each side lightly
browned. Place seitan in a 9 inch baking dish. Pour B-B-Q sauce on top of the seitan
then spread with spoon to cover surfaces. Gently add enough water so that Seitan pieces
are almost floating. Cover and bake at 350 degrees for one hour. Add more water if
necessary to keep seitan very moist.

(follow the recipe for the basic Seitan), 1 box 280z to 2 cups of water.

Serves: 4

Preparation time: 2 Hours (MOST OF THE TIME IS IN COOKING)

[tubepress mode='tag', tagValue='B-B-Q SEITAN']

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 1/2 cups finely chopped leeks
• 1/4 cup oil (I used about half that)
• 6 medium mushrooms, finely chopped
• 4 large tomatoes, peeled and chopped
• 1 cup ground almonds
• 1 cup ground cashews
• 1 cup ground hazelnuts
• 1 large green apple, cored and grated
• 1 1/2 cups fine vegan breadcrumbs
• 3 tablespoon chopped fresh parsley
• 1/4 teaspoon paprika
• 1 teaspoon bazil
• 1 teaspoon thyme
• 1/2 teaspoon sage
• 3 teaspoon Ener-G Egg Replacer in 3 tablespoon water
• 3 tablespoon tamari

Directions:

Gently saute leeks in oil until soft but not browned.
Put them into a large bowl and all all remaining ingredients
except for Ener-G Egg Replacer and tamari. Mix well.
Add Ener-G Egg Replacer and tamari to other ingredients, stir well,
and allow to stand for 10 minutes.

Firmly pack into oiled 23x23cm (9″x5″) loaf pan. Place loaf
pan in a baking dish, and add water halfway up the loaf pan.
(You might need to replenish the water bath periodically).
Bake at 205C(400 F) for 1 hour, then reduce heat to
180C(350F) for another 1 1/2 hours. The top should be dark
brown but not black. Allow roast to stand for five minutes
before loosening sides and turning out onto serving
platter.

I just made this for Thanksgiving — delicious with
cranberry suace and mushroom gravy!

Serves: 4-6

Preparation time: 3 hrs total

[tubepress mode='tag', tagValue='Yummy Nut Roast']

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):

• 3 tablespoons toasted pine nuts
• 2 large onions, chopped
• 6 garlic cloves, minced or pressed
• 1 tablespoon canola or other vegetable oil
• 1 red or green bell pepper
• 4 teaspoons ground cumi
• 4 teaspoons ground coriander
• 2 cups quinoa
• 3 1/3 cups water
• 1 cup chopped fresh bazil
• 3 cups fresh or frozen corn kernels, salt and pepper to taste

Directions:

Preheat oven to 350 degrees Farenheit. Spread nuts in a single layer on an unoiled baking
sheet. Bake for 3-5 minutes, or until slightly deepened in color. Set aside.
In a heavy saucepan, saute onions and garlic in oil for 5 minutes, or until softened. Add
bell pepper, cumin and coriander; continue to saute for another 5 minutes, stirring
occasionally.

While vegetables cook, place quinoa in a fine sieve and rinse well under cold running
water for 1-2 minutes. Add rinsed quinoa and water to saucepan, cover tightly and simmer
gently for 15 minutes. Stir in basil and corn, and cook 5-10 minutes longer, or until
quinoa is tender. Stir to fluff it, add salt and pepper to taste and top with toasted pine
nuts. Serve hot.

Nutritional information per serving (1/8 of yield): 245 calories, 24% fat (6.5 grams), 63%
carbohydrate, 13% protein.

(Note: quinoa is a pigweed (Chenopodium quinoa) of the high Andes whose seeds are ground
and widely used as food in Peru.)

Serves: 8

Preparation time: marginal, 45mins-1 hour

[tubepress mode='tag', tagValue='Quinoa Pine Nut Pilaf']

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):

• 18 oz. pre-made Polenta (found at most grocery stores- cornmeal and water)
• 1 lb. ground vegan sausage (I use Gimmie Lean! brand)
• olive oil
• 1 6oz. can tomato paste
• 1/3 cup chopped onio
• 1 lb. can diced tomatoes
• 2 cloves garlic, crushed
• 1 teaspoon vegan sugar
• 1 teaspoon pepper
• 3/4 teaspoon salt
• 1 cup grated vegan mozzarella ( I use VEGAN RELLA)not necessary if you can”t find it.
• 1/2 teaspoon oregano

Directions:

1. Brown sausage substitute in pan with olive oil.
2. Add onion, garlic, tomato paste, tomatoes, vegan sugar, salt, oregano & pepper. Stir.
3. Bring to boil, cover, reduce heat, simmer about 30 min. stirring occasionally.
4. Cut Polenta in 16 1/2″ slices. Arrange in 2qt. baking dish.
5. Pour sauce over Polenta slices, sprinkle with VEGAN RELLA.
6. Cover baking dish with tin foil.
7. Bake in preheated oven at 325 degrees for 25-30 min.

Serves: 8

Preparation time: 1 1/2 hours

[tubepress mode='tag', tagValue='Polenta with Vegan Tomato and Sausage Sauce']

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 pkg. of tempeh
• 1 onion diced
• olive oil
• Barb-Q sauce

Directions:

Fry tempeh with onion in olive oil till browned on both sides,
about 3 minutes each side.
Then add barbeque sauce and simmer till warm. Serve on onion or
wheat bun. That”s it!
Pretty easy, eh??

Serves: 4

Preparation time: 10 min

[tubepress mode='tag', tagValue='Barb-Q Tempeh']

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 1/2 tablespoon soy non-hydrogenated vegan margarine (or light oil if you prefer for sauteing)
• 1 shallot, minced
• 1 large leek or 2 small leeks, minced
• 3 cloves garlic, minced
• 3 button mushrooms, finely chopped
• fresh thyme to taste (I used about 4 sprigs)
• 5 shiitake mushrooms, finely chopped, without stems*
• chives and
• 2 large portobello mushroom caps
• 1 teaspoon vegan Dijon mustard
• 1 sheet vegan puff pastry

Directions:

Topping: Melt 1 Tbsp soy margarine in a skillet over low
heat. Stir in the shallot, leek, and garlic and cook until
translucent (about 5 minutes). Add the button mushrooms and
about half the thyme. Cook until the mushroom liquid has
evaporated and the mixture is just moist (about 10 minutes).
Transfer mixture to a bowl. Melt the remaining margarine in
the skillet, still over low heat, and add the shittakes.
Cook for 5 minutes, then transfer to the bowl with the rest
of the mixture. Add chives and black pepper and stir.

Next place your Portobello caps on a greased cookie sheet.
Brush on the mustard and add the remaining thyme and black
pepper. Take your topping mixture and spoon half onto each
Portobello cap. Cut two large rounds out of the puff pastry
sheet and drape over the Portobellos/topping. You can brush
some melted soy margarine on the outside of the pastry if you
want to. Bake in a preheated oven at 425 degrees until the
pastry looks done (about 15 minutes in my oven).

This dish takes a while to make with all the chopping and
sauteeing, but the result is an elegant main dish perfect for
a special occasion (for example this would be good to
celebrate an anniversary). I serve it with a side of basil
green beans and a nice vegan wine.

*Note: I use the woody shiitake stems and/or portobello
stems when making veggie broth.

Serves: 2

Preparation time: about 1 hour

[tubepress mode='tag', tagValue='Portobello Wellington']