Recipes

If you can make delicious baked goods and tantalizing entrees without generating excessive environmental impacts, without consuming saturated fat and cholesterol, and without imposing a life of suffering and death on animals, why not? The initial inconvenience of learning where plant-based milks are located at your favorite supermarket and of developing an appreciation for whole plant foods is well worth the benefits to the environment, your health, and the animals.

 

Sloppy Joes (4 servings) (Chapter 3 – How Veganizing Beef Recipes Improves Environmental and Nutritional Parameters: An Analysis)

sloppy Joes (4)

1 lb (450 grams) firm organic tofu
1 Tbsp (15 ml) oil
1 cup (250 ml) pasta sauce
2 Roma tomatoes, diced
1 onion, diced
2 garlic cloves, minced
1 tsp (5 ml) green chilies or Jalapeno pepper, diced, or use red chili flakes
4 Tbsp (60 ml) ketchup
4 Tbsp (60 ml) BBQ sauce
4 whole wheat or gluten-free hamburger buns

Instructions:

  1. Crumble the tofu in a blender, or use a masher to obtain pea-sized crumbles.sloppy Joes (1)
  2. Heat the oil in a skillet and cook the onion, garlic, and tofu until onion is soft, about 5 minutes.
  3. Drain off excess liquid.
  4. Add pasta sauce, tomatoes, chilies, ketchup, and BBQ sauce.
  5. Reduce heat to simmer for about 10 minutes, so that mixture is heated thoroughly.
  6. Scoop mixture onto toasted buns.

 

 

Banana Bread (Chapter 6 – How Veganizing Dairy and Egg Recipes Improves Environmental and Nutritional Parameters: An Analysis)

vegan banana bread                         banana bread - nov 17 (5)

 

2 cups (500 ml) whole-wheat flour
¾ cup (185 ml) brown sugar
1 tsp (5 ml) cinnamon
1 Tbsp (15 ml) baking powder
1 tsp (5 ml) baking soda
½ cup (125 ml) oil
1 cup (250 ml) plant-based milk*
1 tsp (5 ml) vanilla extract
1 Tbsp (15 ml) lemon juice
4 ripe bananas, mashed
1 cup (250 ml) walnuts (optional)

Instructions:

  1. Preheat oven to 350 °F (180 °C).
  2. Combine the flour, sugar, cinnamon, baking powder, and baking soda.
  3. In a large, separate bowl, combine the plant-based milk, oil, vanilla extract, lemon juice, and mashed bananas. Whisk until well mixed.
  4. Add the dry mixture to the wet ingredients, until just blended.
  5. Fold in walnuts (if using). Pour into a baking dish and bake for about 50 minutes, until an inserted toothpick comes out clean.

 

 

Vegetable Goulash (4 servings) (Chapter 8 – Vegetables)

This is another favorite household dish, especially on a cold night. The thick Portobello mushrooms and sweet carrots and parsnips impart a hearty flavor reminiscent of beef stew, without creating negative environmental and health impacts. More importantly, this dish provides significant anti-cancer and cholesterol-lowering benefits.

VG (4)

 

1 large onion, chopped
4 cloves garlic, minced
4 Portobello or Crimini mushrooms, chopped
1 Tbsp (15 ml) canola oil
4 stalks celery, diced
2 carrots, chopped
2 parsnips, diced
1 red bell pepper, diced
1 Tbsp (15 ml) paprika
1 Tbsp (15 ml) caraway seeds
½ tsp (3 ml) salt
½ tsp (3 ml) black pepper
1½ cups (375 ml) marinara sauce
½ cup (125 ml) water

 Instructions:

  1. Heat the oil in a pot and sauté the onions, garlic, and mushrooms, about 5 minutes.
  2. Add the celery, carrots, parsnips, and red bell pepper. Cook for another 5 minutes.
  3. Add spices, marinara sauce, and water, and bring to boil.
  4. Then reduce the heat to low and simmer for 30 minutes.

 

Seven Wonders Power Salad (2 – 3 servings) (Chapter 8 – Vegetables)

In addition to its excellent phytonutrients, this salad offers visual appeal, abundant fiber, and a satisfying crunch. A new twist is afforded here by the addition of the refreshing, slightly citrus-flavored jicama. This root vegetable, commonly referred to as “Mexican yam” or “yam bean,” is native to Mexico, Central and South America, and Southeast Asia. Jicama is high in fiber, low in fat, and serves as a crisp, juicy accent when added raw. Jicama may also be stir-fried with other vegetables. It is low in calories, containing about 80 percent water, and is high in vitamin C.

7 wonders (4)

 

1 red bell pepper, diced
1 orange bell pepper, diced
3 large radishes, thinly sliced
1 cup (250 ml) grape tomatoes, halved
1 small jicama, shredded
3 stalks celery, diced
1 large red cabbage leave, shredded; or 2 Napa cabbage leaves, thinly sliced
6 oz (170 grams) organic firm tofu, diced
Few slices of purple onion, diced finely
1 tsp (5 ml) ginger, minced
¼ cup (60 ml) ginger sesame dressing
Cilantro for garnish
Toasted sesame seeds (optional)

 Instructions:

  1. Combine all ingredients in a large salad serving bowl.
  2. Pour dressing over mixture. Blend well.
  3. Refrigerate for 30 minutes before serving.
  4. Garnish with cilantro and toasted sesame seeds.

 

 

 

Curried Lentil and Pasta Soup (4 servings) (Chapter 9 – Pulses and Grains)

If you’re looking for a satisfying meal that doesn’t require much preparation time, this hearty soup will fit the bill.

curried lentil and pasta soup (3) 

1 Tbsp (15 ml) oil
1 cup (250 ml) chopped purple onion
3 celery stalks, diced
3 cloves garlic, minced
1 large carrot, diced
1 medium zucchini, diced
4 cups (1 L) vegetable broth
1 can (6 oz, or 170 grams) tomato paste
2 cups (500 ml) cooked lentils
4 oz (110 grams) whole wheat macaroni pasta (for gluten-free version, substitute brown-rice or buckwheat pasta)
4 kale pieces, de-ribbed, and coarsely chopped
1 Tbsp (15 ml) curry powder

Instructions:

  1. Heat the oil in a large pot. Add the onions, celery, garlic, carrot, and zucchini. Cook for about 5 minutes.
  2. Add the vegetable broth and tomato paste. Stir until paste is well mixed into broth, and bring to a boil.
  3. Reduce the heat and add the lentils.
  4. Add the pasta, kale, and curry powder.
  5. Simmer for another 15 minutes, or until pasta is cooked.

 

 

Yam and Black Bean Chili (6 – 8 servings) (Chapter 9 – Pulses and Grains)

The contrasting colors of orange and black give this unexpected taste combination great visual appeal. Pair with a salad for a nutrient-packed and scrumptious meal!

  yam and BB chili (2)           salad

 

2 cups (500 ml) yams, peeled and chopped into several big pieces
1 Tbsp (15 ml) canola oil
1 medium onion, chopped
4 cloves garlic, minced
1 large bell pepper, chopped
[3] cans of 14-oz (400-ml)) black beans, rinsed and drained
1 Tbsp (15 ml) chili powder
1 cup (250 ml) vegetable broth
15-oz (420-gram) can crushed tomatoes
Cayenne, to taste

Instructions:       

  1. In a small pot, cook the yam pieces until tender. Drain and set aside.
  2. In a large soup pot, sauté the onions, garlic, and bell peppers in oil for about 5 minutes.
  3. Add all the remaining ingredients except cayenne to the soup pot, including the cooked yams.
  4. Simmer for about 20 minutes, or until the chili thickens. Add cayenne for extra pizazz.
  5. Serve over brown rice.

 

 

 

Spicy Baked Tofu (4 servings) (Chapter 10 – Soy)
This is a great introductory tofu dish for those who are not familiar with this food, but will become a regular staple once you’ve tasted it. It can be serve hot with rice or cold as an appetizer.

spicy baked tofu (2)

1 lb (450 grams) extra-firm organic tofu
1 Tbsp (15 ml) minced ginger
1 Tbsp (15 ml) minced garlic
¼ cup (60 ml) soy sauce
1 tsp (5 ml) Sriracha chili sauce, or other chili sauce
2 Tbsp (30 ml) maple or agave syrup 2 Tbsp (30 ml) ketchup
1 Tbsp (15 ml) rice vinegar
2 Tbsp (30 ml) sesame seeds (optional)
Black pepper to taste
1 tsp (5 ml) oil for coating casserole dish

 

Instructions:

  1. Preheat oven to 375 °F (190 °C). Lightly oil a baking casserole.
  2. Cut the tofu block in half, then press out excess water gently. Cut into 1-inch (2.5-cm) cubes.
  3. In a medium bowl, combine the minced ginger, garlic, soy sauce, Sriracha chili sauce, syrup, ketchup, and rice vinegar.
  4. Coat the tofu pieces in the marinade, and let stand for 10 minutes.
  5. Place the tofu cubes in a single layer in the prepared casserole dish. Sprinkle sesame seeds on top. Add black pepper as desired.
  6. Bake in the oven for about 20 – 25 minutes.

 

 

Classic Tofu Stir-Fry (4 servings) (Chapter 10 – Soy)

Stir-fry is a great way to use whatever vegetables you have in your fridge: everything from cruciferous vegetables to leafy greens may be substituted for the suggestions below. Choosing a different sauce each time—whether black bean, hoisin, Szechwan, garlic stir-fry, or even curry sauce—will result in wonderful versatility.

 classic stir-fry (1)

1 Tbsp (15 ml) canola oil
1 Tbsp (15 ml) ginger, minced
4 cloves garlic, minced
2 stalks green onion, sliced
1 package (12 – 13 oz) firm or extra-firm organic tofu (about 350 grams), cut into cubes
1 broccoli crown, cut into large florets
3 baby bok choy, or Shanghai bok choy, coarsely chopped
20 snap peas
1 stalk celery, sliced diagonally, about ¼-inch (6-mm) thick
6 – 8 mushrooms, halved
2 – 3 medium carrots, thinly sliced
soy sauce or teriyaki sauce (or gluten-free tamari sauce)
1 tsp (5 ml) sesame oil for finishing

Instructions:

  1. Heat the canola oil in a wok or stir-fry pan on medium.
  2. Add the ginger, garlic, and green onion. Cook for 5 minutes.
  3. Add the tofu and vegetables. Cook for about 5 minutes.
  4. Add soy, teriyaki, or tamari sauce, to taste. Turn off the heat.
  5. Stir, and drizzle with sesame oil.

 

 

 

Simple Blueberry Scones (6 medium) (Chapter 11 – Baking without Dairy or Eggs)

These scones are easy to make and are the perfect pairing for tea or coffee. They freeze well and, upon thawing, can be reheated in a toaster oven.

    scone4

 

2 cups (500 ml) whole-wheat flour
½ cup (125 ml) sugar
1 tsp (5 ml) cinnamon
½ tsp (3 ml) cream of tartar
1 Tbsp (15 ml) baking powder
1 Tbsp (15 ml) lemon juice
½ cup (125 ml) oil
1 cup (250 ml) plant-based milk
1 cup (250 ml) blueberries
Icing sugar (optional)

Instructions:

  1. Preheat the oven to 350 °F (180 °C).
  2. In a large bowl, combine all the dry ingredients and mix well.
  3. In a separate bowl, whisk together the oil, lemon juice, and plant-based milk. Add in blueberries and mix again.
  4. Pour the liquid mixture into the dry ingredients, and fold together.
  5. Form into 6 individual scones, and arrange them on a cookie sheet.
  6. Bake for 20 – 25 minutes.
  7. After the scones are cooled, sprinkle with icing sugar if desired.

 

Brownies (16 bite-size squares) (Chapter 11 – Baking without Dairy or Eggs)

These brownies are lighter than most. So go ahead; indulge in a second helping!

 brownies (1)

½ cup (125 ml) oil
¼ cup (60 ml) plant-based milk
1 tsp (5 ml) vanilla extract
1 cup (250 ml) whole-wheat flour
½ cup (125 ml) cocoa
1 cup (250 ml) sugar
1 Tbsp (15 ml) baking powder
1 tsp cinnamon

Instructions:

  1. Preheat the oven to 350 °F (180 °C). Oil an 8-inch (20-cm) square baking dish.
  2. Whisk together the oil, plant-based milk, and vanilla extract in a large bowl.
  3. In a separate bowl, combine the flour, cocoa, sugar, baking powder, and cinnamon.
  4. Gradually blend the dry mixture into the wet one and fold.
  5. Pour into the square baking dish, and bake for 30 minutes.

 

There are many more mouth-watering recipes in the book. Purchase it here.

 

 

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