Mock Tuna Sandwich
Ingredients
Ingredients
- 1 15 ounce can garbanzo beans (no-salt) drained and rinsed
- 1/2 cup finely chopped celery
- 1/4 cup finely chopped sweet onion
- 1/4 cup finely chopped green onions
- 2 tablespoons dill pickle slices or dill pickle relish
- 1 tablespoon lemon juice
- 1/4 cup fat-free Soy mayonnaise or make your own (see recipe link below)
- 8 slices whole wheat bread
- lettuce optional
- tomatoes
- mustard optional
Instructions
- Mash beans with a bean masher. Place in a bowl and add celery, onions, relish, lemon juice and fat-free tofu mayonnaise. Mix well. Chill to blend flavors. Spread bread with mustard, if desired. Place about 1/2 cup of the spread on four of the bread slices. Add lettuce, tomatoes if desired, close up and eat. Cut up of celery and carrot into sticks and eat with sandwich.
Notes
See Tofu Mayo recipe to make your own fat-free mayo.
TOFU Mayo
This is a delicious mayonnaise substitute, without all the fat found in commercial vegan mayonnaise. Use this in any of your favorite recipes calling for mayonnaise.
Ingredients
- 1 package silken tofu
- 1 tablespoon cider vinegar
- 1 tablespoon lemon juice
- 1 tablespoon dijon mustard
- 1 tablespoon raw cane sugar optional
- 1/2 tablespoon salt optional
Instructions
- Place all of the ingredients in a food processor and process for 2 minutes to form a smooth puree. Taste and adjust seasonings, as needed. Transfer to an airtight container and store in the refrigerator for 7-10 days.
Veggie Tacos
Servings 4
Ingredients
- 6 tablespoons water
- 3/4 cup diced onion
- 2 doves of garlic finely chopped
- 1 cup diced red bell pepper
- 1 or 2 cans 28 ounces diced tomato (drained)
- 1 tablespoon chili powder
- 1 1/2 teaspoons cumin
- add salt and pepper to taste
- 1 can dark-red kidney beans drained
- 1 can chickpeas drained
- taco shell
- 8 10 8-10 hard corn taco shells or for less fat oven bake corn tortillas:
- pre-heat oven to 375. wrap corn tortillas in a slightly damp paper towel. microwave to steam for 25 seconds. then, place corn tortillas on your oven racks, so that they drape over the sides. bake for 7-10 minutes or until crispy.
- for the tacos:
- 2 cups finely shredded lettuce
- 1 cup diced red or white onion
- 4 ripe plum tomatoes diced
- 1 sliced avocado
- add your favorite salsa
Instructions
- Heat the pan; add water to sauté the onion, and red bell pepper for 10 minutes or until they are soft. Add the can tomatoes (drained) to pan on low heat, add garlic. Cook, uncovered, stirring frequently for 10 minutes.
- Add chili powder and cumin and stir in.
- Stir in the kidney beans and chickpeas; cook for 10 -15 minutes. Tip: while cooking heat oven bake corn tortillas (Taco Shells) so they are ready when done with this step.
- Prepare the tacos: Place 1/4 cup of the cooked veggies in each taco shell. Top with some shredded lettuce and tomatoes. Add avocado and your favorite salsa if desired. Serve immediately.
Plant Based Ratatouile with Pasta
Ingredients
- 2 teaspoons vegetable broth
- 1 onion diced
- 1 clove garlic crushed
- 1 red pepper diced
- 2 zucchini sliced in half and then sliced in half moons
- 1 cup mushrooms sliced
- 1 can chopped tomatoes drained
- 1 can tomato sauce
- 1 tablespoon basil or ½ cup fresh basil
- 1 tablespoon parsley or ¼ cup fresh parsley
- Sea salt and black pepper to taste
- 1 box spaghetti or linguine or rigontoni
Instructions
- Directions:
- In a large pot of boiling water add your pasta and follow the package instructions. Rinse and set aside.
- In a large saute pan, add in the vegetable broth and onions. Saute the onions until translucent and then add the garlic and red bell peppers. Saute until soft.
- Add in the mushrooms and saute for about 3 to 5 minutes and then add the rest of the ingredients and let simmer for about 5 to 8 minutes. Taste test for spices and add more if needed.
- Add the spaghetti to the ratatouille and mix softly so that you don’t break the spaghetti. Serve with fresh basil.
Italian Salad
Servings 4
Ingredients
- 6 cups fresh arugula loosely packed
- 2 cups halved seedless grapes red or green or a mix
- 1 avocado peeled, pitted and diced
- 1/2 cup chopped toasted walnuts or pecans
- One half a small red onion peeled and thinly sliced
- Dressing:
- 1 teaspoon Dijon mustard
- 1 tablespoon balsamic vinegar
- 1 teaspoon shallots
- ½ teaspoon ground flax seeds and 1 tablespoon agave
Instructions
- Salad: add ingredients to a bowl.
- Dressing: Add ingredients to a blender and blend until smooth.
- To make the salad drizzle on the dressing and toss to combine.
Notes
4 to 5 Servings
Roasted Red Pepper Hummus
This is one of my staples and favorites, especially when you are working in a position that doesn’t allow much time for lunch:
Ingredients
- 1 1/2 cup cooked or canned chickpeas rinsed and drained
- 1/2 cup roasted red bell peppers packed in water, and drained
- 3 green onions sliced
- 1/4 cup freshly squeezed lemon juice
- 1 tablespoon tahini found in the peanut butter aisle in most grocery stores
- 3 garlic cloves minced and pressed
- 1 teaspoon ground cumin
- 1/2 teaspoon black pepper
- 1/3 cup vegetable broth
Instructions
- Place the chickpeas, red peppers, green onions, lemon juice, tahini, garlic, cumin and black pepper in a food processor and blend until smooth. Add the vegetable broth as needed to achieve a smooth consistency.
Notes
Serving Suggestions: with fresh vegetables, pretzels, baked tortilla chips
Butternut Squash Medley
Enjoy the satisfaction of this carbohydrate-rich meal including butternut squash, black beans, and roasted peas in combination with the crisp flavor of fresh peppers, tomatoes, and cucumbers.
Add some greens, cilantro, and sprouts to add variety and a flavor explosion!
Servings 2
Ingredients
- 2 cups butternut squash cubed
- 1/2 cup canned black beans low-sodium
- 2 medium roma tomatoes
- 2 cups orange bell pepper large
- 2 cups cucumbers small
- 2 cups “mixed greens” lettuce
- 2 cups frozen sweet peas
- black pepper
- cilantro
- broccoli sprouts
- sriracha sauce
Instructions
- Preheat the oven at 350°C. Place the cubed squash and sweet peas in a large bowl and toss with a generous amount of fresh cracked black pepper. Place on a cooking sheet and bake for 60 minutes, until the squash is soft and slightly browned.
- Slice the cucumber and tomatoes with your preferred thickness. Slice the bell pepper in half.
- Drain the black beans and rinse thoroughly.
- Place the mixed greens in a bowl first. Add the cucumbers, tomatoes, and baked squash with peas. Stuff the bell pepper with the black beans and place in the bowl.
- Garnish with broccoli sprouts and chopped cilantro. Top with lemon slices, sriracha sauce, or spices like chile powder, curry powder, cumin, or add your favorite vinegar!!! Enjoy!!