Payton's Creation

Yeah, I'm a vegetarian... not a vegan but I do have some vegan recipes. Most of them I haven't tried, but I've favored their color and unique look. You can try some of these for yourself. (I guarantee that they're 100 % heart healthy)

Even if you aren't a vegetarian or vegan, I do recommend you try some of these.

Buffalo Tofu Recipe

Ingredients:

1 brick (350 or 450) extra-firm tofu

1/2 cup hot sauce (Frank's or similar)

1/3 cup butter or margarine (use vegan margarine for a vegan dish)

garlic powder (optional)

Press tofu under heavy plate or weight for 30 minutes, or press out excess water with your hands. Sprinkle with garlic powder if desired.

Cut pressed tofu into strips, chunks, nuggets, or whatever shape you desire. Don't make them too big, or they won't hold enough sauce.

Melt butter or margarine in a small saucepan over low heat. This will form the base for your sauce.

In a separate small frying pan, heat some butter/margarine/cooking spray. Fry the tofu over medium heat, being careful not to burn. When the first side is golden brown, flip the tofu.

When the butter/margarine in the saucepan is melted, gently stir in the hot sauce with a wooden spoon. When the two are sufficiently mixed, pour sauce slowly over the tofu, which should still be cooking (on it's second side) in the frying pan.

Heat through and serve!

Variation:

Dig out those dried soy protein chunks or slices - this recipe is a must! Not familiar with dried textured soy protein? Look for brand names such as SoSoya+, or in the bins at bulk food or health food stores.
High-protein, low-fat soy slices require re-hydration before eating. In this recipe, partially re-hydrate the slices or chunks with a touch of boiling water and finish with the hot sauce. They will absorb all the delicious flavours right into the slices. It even works in the microwave.Read more at Suite101: Buffalo Tofu Recipe: Bean Curd Marinated with Chicken Wing Sauce is a Spicy Indulgence. http://vegetariancuisine.suite101.com/article.cfm/buffalo_tofu#ixzz0qkfQdGSH

All of the following recipes are from:

http://www.meatoutmondays.org/7days.htm#dinner

Thai-Style Vegetable Curry
Spice up your your health! This amazing Thai Vegetable Curry is one of the many ways you can incorporate the benefits of broccoli into your diet. Broccoli is a powerful source of vitamins C, K and A, folic acid and fiber. So give this recipe a try… it’s quick to prepare and easy to fall in love with. Serve it over red or brown rice for a fulfilling, nutritious meal.
Ingredients:

1 large bunch broccoli

2 tsp. garlic, minced

2 cups coconut milk

2 Tbs. tamari soy sauce

1 1/2 tsp. dried lemongrass, finely ground

1 tsp. dried basil leaves

1/2 tsp. ground coriander seeds

1/8 tsp. cinnamon

1/4 tsp. ground cardamompinch of crushed red pepper flakes

1 lb. sweet potatoes, peeled & chopped

1/2 lb. fresh mushrooms, halved or quartered

1 1/2 cups cooked chickpeas

Directions:

Cut florets from the broccoli stalks and cut each floret so that the top measures about 1 inch across; peel off the outer skin of the stalks and cut into 1/2-inch dice; set aside.
Heat 1 Tbs. of water in a pressure cooker (can be done in regular pot, but will take twice as long); cook the garlic over medium-high heat, stirring constantly, for about a minute.
Add the coconut milk, soy sauce, lemongrass, dried basil, spices, red pepper flakes, reserved broccoli stalks, sweet potatoes, and mushrooms.
Lock the lid in place; over high heat, bring to high pressure; lower the heat just enough to maintain high pressure and cook for 2 minutes.
Remove the lid, and stir in the broccoli florets and chickpeas; replace the lid and cook over medium heat until broccoli is tender-crisp, 3 to 4 minutes.

Pesto White Bean Bowl
Flax seeds are exceptionally rich in essential omega-3 fatty acids and a great source of fiber, folic acid, manganese, and vitamin B6. They’re very versatile and can be used in dishes whole, ground, or in the form of oil. Create a satisfying meal in no time with this fresh Pesto White Bean Bowl.
Ingredients:

1 1/2 cups canned white beans, drained & rinsed

1/4 tsp. salt

1/8 tsp. black pepper, freshly ground

4 cups baby bok choy, chopped

2 cups cooked quinoa or whole grain rice

2 Tbs. flaxseed oil

1/4 cup basil pesto

1/2 tsp. salt

1 garlic clove, peeled

1 Tbs. pine nuts or walnuts

1 cup fresh basil leaf

5 Tbs. extra virgin olive oilDirections:

Directions

Make the basil pesto by combining garlic, nuts, basil, olive oil and salt in a blender or food processor until mostly smooth.
In a medium bowl, combine beans, pesto, salt, and pepper.
Divide quinoa between two small dinner bowls, then top with bok choy, bean mix, and drizzle with flax oil.
Reprinted w/ permission by Arsenal Pulp Press from jae steele's, Get it Ripe: A Fresh Take on Vegan Cooking and Living

Black Bean & Tomato Quinoa
Black beans are an excellent source of fiber and protein. Quinoa is a light crispy protein-packed whole grain. Mix them together and you’ve got a high protein meal with energizing nutrients to keep you strong and healthy! Try this satisfying Black Bean & Tomato Quinoa… delicately enhanced with a touch of lime, this dish packs the power of whole grains!
Ingredients:

2 tsp. grated lime zest, grated peel

2 Tbs. fresh lime juice

1 Tbs. olive oil

1 tsp. sugar

1 cup quinoa

1 can (15 oz.) black beans, rinsed & drained

2 medium tomatoes, diced

4 scallions, chopped

1/4 cup chopped fresh cilantrosalt & pepper (to taste)

Directions:

In a large bowl, whisk lime zest and juice, olive oil, sugar, 1/2 tsp. salt, and 1/4 tsp. pepper.
Wash quinoa in cold water, drain, and place in a medium pot of boiling water with 1 Tbs. of salt.
Cook with pot uncovered until almost tender (about 10 minutes).
Drain in sieve, then set sieve in same pot with 1 inch of simmering water, but avoid touching each other.
Cover quinoa with a folded kitchen towel, then cover sieve with a lid and steam over medium heat until tender, fluffy, and dry (about 10 minutes).
Remove pot from heat and remove lid; let stand, still covered with towel, for 5 minutes.
Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and salt and pepper to taste.

Easy Veggie Pizza Pie

Finally, a delicious pizza you can enjoy guilt-free! This dairy-free pizza packs all kinds of taste, and flavor of a classic pizza, but with less fat and zero cholesterol. You can get creative and use any combination of your favorite toppings for an easy, homemade pizza pie. Share it with your friends and family to prove how simple it is to transform any meal into delicious, cruelty-free cuisine.
Ingredients:

1 onion, chopped

1 cup mushrooms, cut into quarters

2 bulbs garlic, diced

2 Tbs. olive oil

1 cup broccoli florets, chopped

1 cup black olives, sliced

1 can Pillsbury Pizza Crust Dough or other dairy-free crust

1-16oz can pizza sauce

¼ cup fresh basil leaves,

choppedRed pepper flakes and/or dried oregano (to taste)

Mozzarella soy cheese, shredded (optional)
You can also make your own dough from scratch - click here to find out how.

Directions:

Prepare toppings by sautéing onion, garlic, and mushrooms in a pan with 1 Tbs. of olive oil until tender.
Steam or sauté broccoli florets until soft.
Place pizza dough onto a greased pan, according to package instructions.
Top with pizza sauce, fresh basil, olives, sautéed onion, garlic, and mushrooms; season with red pepper flakes and/or dried oregano.
Optional (but highly recommended): top with Follow Your Heart Mozzarella soy cheese.
Drizzle with 1 Tbs. olive oil over the cheese to help it to melt; bake at 450F for 12-15 minutes or until crust is golden brown.

Middle Eastern Vegetable Wraps
Eating a variety of vegetables brings interesting, new flavors to the table. It’s also a delicious way to get a wide range of nutrients in your diet. Celebrate life and explore a healthy, animal-friendly diet. According to the American Dietetic Association March is National Nutrition Month – but you may have good health every month!
Ingredients:

1 large eggplant, chopped

2 Tbs. olive oil

3/4 lb. large fresh mushrooms, quartered

1 orange bell pepper, seeded, cored & diced

1 green bell pepper, seeded, cored & diced

1/3 red onion, chopped

1/4 cup fresh lemon juice

1/8 tsp. black pepper

4 large flour tortillas

1/2 cup hummus

1/3 cup lightly packed fresh cilantro

12 large fresh basil & fresh leaves

Directions:

Heat oil in a large skillet; sauté eggplant, mushrooms and bell peppers over medium-high heat until tender.
Combine vegetables, onions, lemon juice and black pepper in medium bowl.
Place tortillas on non-stick skillet and heat both sides about 1 minute or until warm.
Spoon 1/4 of hummus, 1/4 of herbs, and 1/4 of vegetables down center of each tortilla.
Roll to enclose filling and serve immediately.

Easy Black Bean Burritos
Many studies have shown that a low-fat diet improves health. You don’t have to put a lot of time and effort into making a nutritious reduced fat meal that tastes great too! This simple Black Bean Burrito has minimal fat and requires no cooking expertise. Black beans contain cholesterol-lowering fiber and they’re packed with high-quality, fat-free protein.
Ingredients:

1 15-oz. can vegetarian refried black bean

4 flour tortillas

2 cups romaine lettuce, shredded

2 tomatoes, sliced

2 green onions, sliced

1/2 avocado, sliced

1/2 cup salsa

Directions:

Heat the black beans on the stove or in a microwave.
Warm tortillas, one at a time, in a large dry skillet, flipping to warm both sides until soft.
Spread warm tortilla with approximately 1/2 cup of bean mixture.
Top with lettuce, tomatoes, onions, avocado, and salsa.
Roll tortilla around filling and enjoy.

Amazing Meatout Lasagna
Treat yourself to an amazing nutrient-packed veggie lasagna… and share it with your friends and family. This lasagna features spinach, the super champion of healthy veggies, providing calcium, vitamins A and K, magnesium and folic acid. You’ll be sure to enjoy this oil-free dish that’s both good for your heart and your stomach.
Ingredients:

1/2 lb. fresh mushrooms, sliced

1 tsp. chopped garlic

2 Tbs. water

2 26-oz jars of spaghetti sauce

9 lasagna noodles (uncooked)

Parma (optional)

black olives, sliced (optional)
Filling:

10 oz. frozen chopped spinach, thawed

1 lb firm tofu1 tsp. salt

2 Tbs. nutritional yeast (optional)

1 1/2 tsp. oregano

1/2 tsp. garlic powder

1 tsp. basil1/2 tsp. rosemary, crushed

1/8 tsp. cayenne pepper

Directions:

Sauté the mushrooms and garlic over medium heat in the water until tender; cover between stirring to keep them from drying out; remove from heat and add spaghetti sauce.
Place tofu and thawed spinach in the food processor and process briefly; add the remaining filling ingredients to the processor and blend until smooth.
Spread half of the sauce in the bottom of a 9x12-inch pan; place a layer of noodles over the sauce, using three dry noodles, leaving a little space in between them; spread half of the tofu mixture over the noodles; cover with another layer of 3 noodles and then spread the remaining tofu mixture over them.
Top with a final layer of noodles and top with remaining sauce; cover the dish tightly with foil and bake for 30 minutes at 375 degrees; remove foil and bake for another 30 minutes.
Remove lasagna from the oven and sprinkle with Parma and sliced black olives (optional).

Classic Quiche Florentine
Unbelievably rich, this version of Quiche Florentine has absolutely no cholesterol and is low in fat! This quiche is a savory brunch favorite and contains heart-healthy soy protein. Succulent spinach, onions, and meat-free “bacon-style” bits add to the decadent flavor of this recipe. Relax... now you can enjoy Quiche Florentine free of guilt.
Ingredients:

1 medium yellow onion, diced

1 Tbs. olive oil

18 oz. firm silken style tofu (about 1 ½ packages)

1/2 Tbs. tomato paste

1/2 tsp. turmeric

1 tsp. garlic powder

1 Tbs. nutritional yeast (optional)

2 tsp. salt

1 tsp. pepper

10 oz. frozen chopped spinach, thawed & drained

1/8 cup meat-free “bacon-style” bits

1 pie crust shell, not baked Not to be confused with brewer's yeast, nutritional yeast can be found at your local natural foods store.

Directions:

Cook onions in olive oil until they are almost translucent (about 5 minutes) and set aside.
In a food processor, combine tofu, tomato paste, turmeric, garlic powder, nutritional yeast (optional), salt & pepper; blend until smooth (the mixture will resemble a thick batter).
In a large bowl, combine onions, tofu mixture, spinach, and “bacon-style” bits; mix until thoroughly combined.
Pour quiche mixture into the pie crust, distributing evenly.
Bake in a pre-heated 350 F oven on a baking sheet for 45 to 50 minutes or until the top is slightly firm to the touch.
Cool for at least 30 minutes before serving.

Simple Asparagus Tart
It’s time to enjoy good veggies! Asparagus is a perfect treat, praised for its delicate and delicious flavor. It's also a rich source of A, B, C and K vitamins and folic acid. Whether served on its own or in your favorite recipe, asparagus will steal the show. Try this wholesome, low-fat Asparagus Tart… it’s easy to make and perfect to serve outdoors.
Ingredients:

1 lb. white asparagus

4-6 sheets puff pastry

1 tomato, cut in eighths

8 Tbs. chickpea flour (gram flour)

5 Tbs. soymilk

3 Tbs. vinegar salt and pepper to taste

1/2 tsp. nutmeg cayenne pepper

Directions:

Peel the asparagus and cut off the woody, lower part of the stem; chop into bite-sized pieces and cook until al dente (just enough to retain a somewhat firm texture); remove from hot water and set aside.
For a 9-inch pie plate, use 4-6 sheets of puff pastry; oil pastry dish and cover the bottom and sides evenly with the puff pastry; poke the bottom and side of the dough with a fork.
In a blender, place soymilk, chickpea flour, tomato and vinegar; pulse to make a smooth batter and season with salt, pepper, cayenne and nutmeg.
Place asparagus pieces evenly in the pastry dish and pour the batter over the asparagus; smooth the batter evenly.
Bake at 350 F for 25- 30 minutes (it is done when the center is firm); let cool for 10 minutes before serving.

Stuffed Acorn Squash
Winter squash is a favorite because of its sweet flavor and versatility in dishes. It has great health benefits too! Acorn squash, highlighted in this recipe, is a good source of fiber and potassium, as well as magnesium, manganese and vitamins C and B. Squash can help defend against winter colds because it is rich in beta-carotene and other antioxidants.
Ingredients:

1 acorn squash

1 cup onions, diced

1/2 cup walnuts, in pieces

1/2 cup raisins1 tsp. cinnamon, grounded

1/2 tsp. ginger, grounded

1/4 tsp. cloves, grounded

1 Tbs. margarine

1 cup brown and wild rice

2 cups water

Directions:

After cleaning the squash, cut in half along its length (top to bottom) and scoop out the seeds (save the seeds for roasting, if desired).
Boil water in a covered cooking pot on the stove top; add the seasonings, margarine and rice; replace cover and reduce temperature to a simmer.
Add remaining ingredients, and simmer until all water is absorbed into the rice.
Remove from heat and mix thoroughly; replace cover and let stand for about 10 mins.
Stuff the squash halves with the rice mixture; bake in a covered roasting pan at 350F for about 1 hour, or until the squash is tender.

Potato Stew with Swiss Chard
There’s nothing like warming up in the winter with hot bowl of stew. This hearty stew features Swiss chard, a unique vegetable with an impressive list of health promoting nutrients. While it may look similar to kale, swiss chard has a more delicate flavor. Its long list of nutrients includes vitamins A,C,E and K, potassium, iron, and fiber. This flavorful Potato Stew with Swiss Chard is best when served on a cold night with a side of cornbread.
Ingredients:

2 Tbs. olive oil

2 cups yellow onion, diced

1 large sweet potato

4 cloves garlic, chopped

1 jalapeno pepper, minced with seeds

1Tbs. fresh ginger1 tsp. ground coriander

½ tsp. turmeric

1 can (14oz.) coconut milk

1 bunch of Swiss chard

¼ cup cilantro

squeeze of lime for garnish

Directions:

Warm the oil over medium heat in a large saucepan; add the onion and a bit of salt. Cook while stirring for about 4 minutes.
Add sweet potato, garlic, pepper, ginger, spices and sauté for a minute or two.
Add 2 cups of water, coconut milk and a bit of salt; bring to a boil and reduce to a simmer for about 15 minutes, covered.
Add the chard, and continue cooking for about 8-10 minutes until the chard is tender.
Thin with water if necessary; serve over quinoa or jasmine rice.
*for a healthier low-fat version, do not add the olive oil and choose reduced-fat coconut milk

Pistachio Mushroom Rice
Pistachios make great snacks on their own and are a healthy ingredient to any meal. They're full of nutrients and contain more potassium than any other nut. Naturally free of cholesterol, one serving of pistachios provides 6 grams of protein, lots of fiber, and the essential vitamin B6. Give them a try in this fun and effortless rice recipe.
Ingredients:

1 Tbs. sunflower or other light oil

1/2 cup onions, finely chopped

1/4 cup mushrooms, coarsely chopped

1 cup basmati rice (or white rice)

1/4 cup pistachio nuts, shelled

1 ¾ cups watersalt & pepper (to taste)

Directions:

Heat oil in a heavy saucepan over medium heat.
Add onions and sauté for about two minutes; add mushrooms and sauté for another two minutes; add rice and pistachios, stirring to blend; stir in water, and season to taste.
Bring to a full boil, then cover tightly; reduce heat and simmer until all the water is absorbed (about 15 minutes).
Remove from heat, stir to fluff, and serve.

Split Pea Soup (although I'm not a BIG fan of peas, you have to admit this sounds pretty good)
Eating wholesome, plant-based meals is nutritious, healthy, and easier on Mother Earth. By going veg, you reduce global warming. Give this Split Pea Soup a try and show your loved ones how enjoyable a compassionate, environmentally-friendly meal can be!
Ingredients:

2 cups dried split peas, rinsed

6-8 cups vegetable stock

1 large onion

1 carrot, chopped

1 potato, chopped

2 Tbs. olive oil

3 cloves garlic, minced

1 tsp. rosemary, minced

1 tsp. salt

2 tsp. pepper

Directions:

Sauté the onions in olive oil for about 10 minutes, until onions are somewhat translucent; add garlic and rosemary and sauté for another 5 minutes.
Add the peas and 6 cups of vegetable stock in the saucepan over high heat; add carrots, potatoes, salt and pepper. Bring to a boil, reduce heat, and partially cover.
Simmer for another 40 minutes or so, until the peas become mushy; if at any point the soup seems too thick, add more water or stock.
Serve hot; top with croutons if desired.

Coconut Portabella Stir-Fry
Indulge yourself with this exotic Coconut Stir-Fry recipe. Although its name suggests that it’s a nut, coconut is actually a seed! Tropical coconut is rich in many B vitamins, folic acid, vitamin C, calcium, iron, magnesium and potassium. Even though coconut contains some saturated fat, unlike animal products, its fatty acids do not raise cholesterol or contribute to heart disease.
Ingredients:

1 Tbs. extra virgin olive oil

1- 2 Tbs. water

1 large carrot, chopped

1/2 yellow bell pepper, thinly sliced

1/2 red bell pepper, thinly sliced

1 zucchini, thinly sliced

5 oz. portabella mushrooms, thickly sliced

1 cup shredded coconut

1 oz. dried diced apple, mango, or papaya

1 Tbs. soy sauce

3 dashes tabasco sauce salt and pepper (to taste)

1 tsp. toasted sesame seeds (optional)

Directions:

Heat olive oil and water in a large, deep skillet for 1 minute.
Add vegetables and sauté over high heat until softened (about 7-10 minutes), stirring frequently; add more water if needed to keep mixture from drying out.
Turn heat down slightly and add coconut, fruit, soy sauce, and tabasco sauce; stir well and season to taste with salt and pepper.
Transfer to a serving dish, sprinkle with sesame seeds and serve over brown rice.

That's all of the recipies I've collected for now. I hope they interest you! If you really like one, want me to post one of yours, or have ANY comments or questions... feel free to email me at sweetthing04@gmail.com.

Thanks,

Payton :)

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