Tuscany Tofu Meatballs
1-2 cups Sprouted Wheat Tortilla crumbs
1 cup cooked Brown and Wild Rice, 50/50
1 med. Red Onion, finely chopped
2 cloves Garlic, minced
2 stalks Celery with leaves, finely chopped
2 lbs. FIRM Tofu (Nigari), crumbled
1 cup Vegetable Stock (Pacific Foods of Oregon brand)
¼ cup whole Rolled Oats
2 cups fresh Basil, finely chopped
2 cups Parsley
¼ tsp. Black Pepper, Freshly ground
2 tsp. “Zip” or pinch of Cayenne Pepper
1 Tbs. Olive Oil
3 Tbs. Bragg Liquid Aminos
Spice Hunter’s Herbes de Provence to taste (about 1 tsp.)
Take 8-10 sprouted wheat tortillas and leave them out to dry on a counter or quick-dry them in a low-heat oven.
Break into small pieces and blend in a food processor until they are finely ground into crumbs. Set aside in a bowl.
Steam-fry the celery, onion, and garlic in an electric skillet. Cook until softened, about 6 minutes.Transfer to a large
bowl. Blend tofu, vegetable stock, oats, and Liquid Aminos until smooth. Add the basil, parsley, black pepper, and
“Zip,” and pulse until well blended. Add to the onion mixture.
Add the cooked wild rice and the tortilla crumbs to the onion mixture. Mix well. Mixture should be slightly sticky
but form into balls easily. If mixture is too wet, you may need to add more tortilla crumbs.
Preheat oven to 400 degrees. Lightly oil a cookie sheet or baking dish. Shape mixture into balls. Roll each ball into
the remaining tortilla crumbs to coat. Bake 20-30 minutes or until lightly browned. Serve with Roasted Pepper
Macadamia sauce to dip the balls in.
Red Pepper Macadamia Sauce
This sauce that can be made thick for dipping grilled Tofu slices or the Tuscany Tofu Meatballs, or it can be thinned
for use as a salad dressing.
4-5 big pieces of roasted Red Peppers
1 lb. Macadamia Nuts (raw)
6 cloves roasted Garlic
3 large fresh Basil Leaves
Salt and Pepper to taste
½ to 1 cup Olive Oil
Process all ingredients, except olive oil, in a food processor until creamy. Slowly add olive oil until well emulsified.
Entrees
Stuffed Vegetables
Cajun Beans and Rice
Stuffed Squash
8 Cabbage Leaves
2 stalks Celery
1 cup French-Style Green Beans
½ cup Bean Sprouts
½ Green Bell Pepper
1 tsp. Parsley (chopped)
3 tsp. dehydrated Onion Flakes moistened with Tomato Juice or Veggie Broth
2 cups Vegetable Broth
Scald cabbage leaves with boiling water and leave covered in pot for one-half hour. Finely chop vegetables and add
parsley. Mix. Spoon vegetable mixture onto each cabbage leaf. Roll tight and tuck in ends. Use toothpicks to fasten.
Simmer in vegetable broth for 1 hour. Season with flax seed oil, Braggs Liquid Aminos, and cayenne pepper.
1 lb. dried Pinto Beans
1 cup Green Onions (chopped)
2 cups Yellow Onion (chopped)
½ tsp. Garlic (minced)
¼ tsp. Oregano
¼ tsp. Garlic Powder
¾ tsp. Black Pepper
½ tsp. Celtic Sea Salt
¼ tsp. Red Cayenne Pepper
1 oz. Braggs Liquid Aminos
4 Tbs. Cayenne Pepper
6 cups cooked Brown Rice
6 oz. Tomato Paste
¼ tsp. Thyme
1 tsp. Celery Flakes
Wash beans. Soak for 12 hours, Drain water. Fill a large pot with beans, add water about ½” above beans. Add
remaining ingredients. Cover. Cook over low heat for 2 ½ hours. Serve over cooked brown rice.
2 small Acorn Squash, halved and seeded
½ cup Carrot, diced
½ cup Red Bell Pepper, diced
½ cup Zucchini, thickly sliced
½ cup Onion, diced
½ tsp. minced Garlic
Non-Stick Vegetable Spray
Preheat the oven to 350 degrees. Use cooking spray to coat large baking dish. Place acorn squash halves in pan with
¼ cup of water and steam for 10 to 15 minutes. Lightly steam-fry remaining ingredients for a few minutes. Stir
frequently. Spoon vegetables into squash halves and bake until squash is tender or for 20-25 minutes.
Entrees
Chili Tofu Pitas
Kale & Garlic Sauce
1 pkg.Tortillas or Pita Bread
1 small can Green Chilies (chopped)
3 cloves Garlic, minced
1 pkg. extra firm Tofu (Nigari)
1 tsp. Mexican Seasoning (Spice Hunter)
2 tsp. dried Onion, OR ¼ cup minced fresh Onion
¼ cup Soy Parmesan Cheese substitute
1 Tbs. fresh Cilantro
½ tsp. Salt
1 jar or can Enchilada Sauce
3-4 Sun-dried Tomatoes for garnish
Avocado slices for garnish
Cut the pita bread into eight triangular pieces, like a pie. Mince the garlic in a food processor. Add the other
ingredients, except the tofu, and process until finely chopped. Grate the tofu into the mix by first placing the grater
attachment on the processor. Process until mixed (a few seconds).
Open each pita triangle up so you can put the filling in. Spoon the filling into the pita triangles and place into a pie
pan. Add enchilada sauce inside over the filling mixture and over each pita on the outside as well. Bake at 350
degrees for 10-15 minutes. Cut the avocado slices and sun-dried tomatoes to put on top for a garnish just before
serving warm.
1 lb. Kale
4 med. Garlic cloves, minced
2 tsp. ground Coriander
Salt and Cayenne Pepper
Rinse Kale and remove stems, including the tough part of stem in the leaf. Cut leaves into a manageable size. Steam
kale until tender-crisp and then transfer to a bowl. Steam-fry garlic for 1 minute. Add coriander, salt, and cayenne
and stir over low heat for 15 seconds to blend. In a pan or bowl, toss mixture with kale. Adjust seasoning to taste.
Serve hot.
Entrees
Curried Veggie Crepes
1 cup Almond Milk
3 Tbs. unsweetened Coconut Milk
1 ½ tsp. Egg Replacer OR 1 ½ Tbs. Agar Agar flakes (seaweed gel, found in your health food store)
1/3 cup Water
1 Tbs. Olive Oil
½ tsp. Turmeric
¼ tsp. Curry Powder
Dash of Cinnamon
1 cup all-purpose Flour (or spelt, millet, or whole wheat flour)
½ tsp. Salt (optional)
In a bowl, whisk together the almond milk, coconut milk, egg replacer or agar agar flakes, water, oil, turmeric, curry,
and cinnamon. Whisk in the flour and salt until there are no lumps left in the batter. If using agar agar, you must use
a food processor and process until smooth. Use saran wrap to wrap over the bowl and refrigerate for at least a half
an hour or up to one day.
Heat a small nonstick crepe pan or skillet over medium-low heat. Gently stir batter to blend again. Once the pan is
hot, drop 2 Tbs. of crepe batter into the skillet. Swirl the pan to coat the bottom evenly with the batter. If the batter
does not swirl easily you must add a little water to thin it down a bit. Cook for about a minute or two or until the top
appears dry. Use a spatula to gently flip the crepe. Cook for about a minute or two longer or until the bottom appears
lightly browned and the crepe slides easily in the pan. Move the crepe onto a plate or paper towel. Once made, these
crepes may be refrigerated or frozen for later use.
Veggie Filling
10-12 thin Asparagus Stalks, cut into 3-in. segments
½ cup Snow Peas
1 Yellow Onion, thinly sliced
4 cloves minced Garlic
2 med. Orange or Yellow Bell Peppers, seeds and ribs removed, cut into matchsticks
2 med. Red Bell Peppers, seeds and ribs removed, cut into matchsticks
¼ cup Olive Oil
1 Tbs. fresh grated Ginger
½ to 1 tsp. ground Mustard Seed
1 ½ tsp. ground Cumin
½ tsp. Cinnamon
1 Tbs. Curry Powder
½ cup Pine Nuts
1 tsp. Salt or Bragg Liquid Aminos to taste
1/3 cup Coconut Milk (unsweetened)
Heat the olive oil in a large skillet or electric frypan over medium high heat. Add the asparagus and snow peas.
Cook. Stir constantly, until they barely begin to brighten and soften. Reduce the heat to medium and add the onions
and garlic. Cook until onions soften. Add the bell peppers and steam-fry with a little water just until peppers are
begin to soften.
Add the ginger, mustard seed, cumin, cinnamon, curry, and a little more olive oil. Continue to stir and cook. Add the
pine nuts, salt, and coconut milk, and cook until desired softness. Serve warm with the Autumn Curry Crepes. Can
also be served over rice or any other cooked grain you prefer.
Entrees
Pepper Tofu Pockets
Simple Veggie Steam-Fry
1 pkg. firm or extra firm FRESH Tofu
3 Scallions
¼ Red Bell Pepper
¼ cup chopped fresh Coriander
1 tsp. Sesame Seeds
1 cup Bragg Liquid Aminos
Soak sesame seeds overnight. Drain tofu. Cut in half on the diagonal to form two triangles. Cut a pocket in each
triangle. Finely chop the scallion, pepper, and coriander. Add sesame seeds. Stuff half the mixture into each piece of
tofu. Pour Liquid Aminos over tofu pockets and marinate in refrigerator for 10 minutes before serving.
1-2 tsp. fresh grated Ginger (hand grated)
2-3 cloves Garlic, crushed
½ cup Yellow Squash
½ cup Cauliflower, slices
½ cup Red Peppers, strips
½ cup Broccoli (cut small)
½ cup Onion slices
1 cup Pea Pods
(other veggies as desired, cut julienne)
1 cup fried Tofu (or use marinated tofu from the health food store)
¼ tsp.Salt
Steam-fry Sauce:
1/3 cup Water or Veggie Stock
1 tsp. Stir-Fry Ginger Spice (Spice Hunter)
Juice of half a Lemon or Lime
Bragg Liquid Aminos to taste
Heat up electric frypan. With a small amount of water, steam-fry the garlic and ginger for a couple of minutes. Pour
in vegetables and tofu. Steam-fry until vegetables turn very bright and begin to slightly soften. Pour the steam-fry
sauce mixture over the top and steam for a couple more minutes. Serve while warm.
Entrees
Butternut & Celery Soup
Vegetable Borscht
Zucchini Tofu Patties
3 Celery Stalks cut in big chunks
2 Butternut Squash
1 Onion, peeled and chopped in big chunks
1 Onion, peeled and sliced into thin rings for garnish
2 Tb Olive or UDO’s Oil
3-4 cups Veggie Stock
Cinnamon and Nutmeg or Salt and Pepper to taste
Cut Squash in half and remove seeds. Lightly oil the cut side of the vegetables. On an oiled cookie sheet, place
squash cut side down and celery chunks and roast in a 400 degree oven until tender and lightly browned or for about
45 minutes. Scoop out soft squash from the skins.
Puree the roasted vegetables in a food processor or blender with some of the stock. For a smoother texture, pass the
soup through a strainer into a clean pan. Add the remaining stock and season to taste. Keep warm.
For the onion ring garnish, fry the onion in oil until brown and somewhat crisp or for about 10 minutes. Top soup
and serve.
6 cups Veggie Broth
1 cup each Carrots (shredded), Beets (roughly chopped), Onions (thinly sliced)
1 Red Pepper (shredded)
1 ½ cups Cabbage, shredded
Vegetized Salt to taste
Pepper to taste
In a large saucepan combine broth, carrots, beets, and onion. Gently cook until tender. Add red pepper and cabbage.
Add salt and pepper to taste and cook for about 5 minutes more. For a richer flavor, cool completely before serving
time and reheat and serve.
1 carton FRESH Tofu, drained
3 Tbs. Onion, chopped
½ Tbs. Vegetable Broth Mix
1 cup Zucchini, grated
Egg Replacer equal to 2 eggs
3/8 tsp. Salt
Slice and steam tofu for 5-10 minutes. Chop and drain well. Steam-fry onions. Add vegetable broth mix and
zucchini. Stir well. Add salt, tofu, and egg replacer and combine all ingredients. Make into patties. Place on sprayed
baking sheets and flatten slightly. Lightly bake at 350 degrees. When bottoms are barely brown, flip patties. Finish
baking, but make sure not to overbake.
Entrees
Bean Sprout Casserole
Italian Zucchini
Tofu - Onion Stew
1 cup baby Lima Beans, sprouted
1 cup Mung Beans, sprouted
3 cups chopped Leeks
1 cup Pinto Beans, sprouted
1 large Red or Green Pepper, finely chopped
1 large Onion, chopped
1 clove Garlic, finely chopped
3 Tbs. Bragg Liquid Aminos
Freshly ground Pepper to taste
Steam-fry the garlic and onions. Add leeks, Bragg Aminos, and pepper. Simmer for 15 minutes. Add chopped
pepper and simmer for 5 more minutes. In casserole dish, pour over beans. Stir gently. Bake at 350 degrees for 15
minutes.
8-10 med. Zucchini
2/3 cup Onion, coarsely chopped
1 ½ cups Tomatoes
2 cloves Garlic, minced
1 tsp. Salt
1/8 tsp. Pepper
3 Tbs. Olive Oil
Wash, cut ends, and slice zucchini. Steam-fry sliced zucchini, onion, and garlic in a saucepan over low heat for 10
minutes. Turn and move mixture occasionally.
Remove vegetable mixture from heat and sieve in tomatoes with pepper. Blend thoroughly but lightly. Place mixture
into a casserole dish. Cover and simmer 30 minutes.
Add olive oil just before serving.
2 med. Onions, sliced
3 cups Water
3 Kale leaves, torn to bite-size
1 Bay Leaf
1 1/2 cups fresh Green Beans
3 large Onions. Quartered
1 pkg. FRESH Tofu, firmness of choice
Steam-fry the sliced onions in a 3-quart pan with a lid. Add water, kale, bay leaf. Cover and simmer until kale begins
to soften. Remove bay leaf. Add in quartered onions and green beans. Continue to simmer until beans are tender.
Drain and slice tofu and warm in pan or steam separately in steamer. Season if desired. Place tofu on top of stew and
serve.
Entrees
Cabbage Rolls
Tomato - Okra Creole
1 medium head of Cabbage
1 clove Garlic
1 Bay Leaf
1 pkg. drained FRESH Tofu (break into fine pieces)
1 cup Onion, finely chopped
1/8 tsp. Black Pepper
1 tsp. Bragg Liquid Aminos
½ tsp. Real Salt or Vegetized Salt
3 cups Vegetable Broth
½ cup Vegetable Broth Mix
Grease a shallow casserole dish with a tight-fitting lid. Remove wilted outer leaves from cabbage. Rinse and cut in
half through core. Remove eight large leaves. Shred remaining cabbage, enough to yield 2 cups, and place in
casserole dish. Add garlic clove and bay leaf. Set casserole aside. In a large pan, pour boiling water to 1-inch level.
Add the eight leaves of cabbage and salt. Cover and simmer for 2-3 minutes.
Steam-fry chopped tofu, onion, pepper, and Liquid Aminos. Place one-quarter cup of this mixture into the center of
each of the eight cabbage leaves. Roll each leaf, tucking ends in. Use wooden picks to secure and place on shredded
cabbage in a casserole dish.
Stir vegetable broth mix into cold vegetable broth. Pour this mixture over cabbage rolls along with a few grains of
pepper. Cover and simmer on low heat for 30 minutes. Remove bay leaf and wooden picks and serve.
4 cups sliced Okra
1/3 cup chopped Green Pepper
1 cup chopped Onion
2 cups chopped Tomatoes
1/8 tsp. Curry Powder
½ tsp. Salt
1/8 tsp. Black Pepper
1 tsp. powdered Lecithin
1/8 tsp. Thyme
Wash okra, cut off ends, and slice. Set aside. Chop green pepper and onion. In a large skillet, steam-fry green pepper
and onion to a transparent stage. Add okra and tomatoes. Stir in mixture of curry powder, salt, pepper, lecithin, and
thyme. Cover and simmer for 30-40 minutes or until okra becomes tender.
Entrees
Curried Squash
Harvest Casserole
3 cloves Garlic, sliced
2 Serrano or Thai Chili Peppers, seeded or diced
½ can unsweetened Coconut or Almond Milk
1 med. Yellow Onion, quartered
2-4 Sun-dried Tomatoes, minced
1 Tbs. fresh Ginger Root, minced
2 tsp. Garam Masala
1 tsp. ground Cumin
½ tsp. Cinnamon
¼ tsp. ground Coriander
1 tsp. Salt
¼ tsp. Turmeric
2 cups Vegetable Stock or Water
1 Tbs. Udo Choice Oil or Olive Oil
4 cups Butternut Squash, peeled and diced
2 cups fresh Tomatoes, diced
2 cups Black-eyed Beans or Lentils, cooked
2 cups Spinach or Kale, chopped
1 cup Green Peas
3 Tbs. Mint, minced
Combine first twelve ingredients and 3 Tbs. of stock or water in a blender. Puree mixture to a paste while scraping
down the sides of the blender a couple of times.
In a large saucepan, heat oil. Add the spice paste and cook. Stir often for 10 minutes. Add remaining stock, butternut
squash, and tomatoes. Cook over medium heat while stirring often. Cook until squash is just tender or about 20
minutes. Mix in black-eyed beans, spinach, and green peas. Continue to cook while stirring often. Cook until
spinach is tender, about 10 more minutes. Remove from heat. Adjust seasonings to taste. Just before serving stir in
the mint.
1 each med Green and Red Pepper, cut into 1” strips
2 large Onions, cut and separated into rings ¾” thick
1 cup sprouted Barley, partially cooked (save 1 cup water)
1 cup Barley Water (saved above)
4 Tbs. Vegetable Broth mix
2 med. Zucchini cut into 1 1/2inch chunks
2 large Tomatoes, peeled and quartered
3 med. Carrots, cut into chunks
½ head Cauliflower florets
1 lb. Green Beans, snapped in half
2 cloves Garlic, crushed
1 tsp. Paprika
¼ cup Parsley, chopped
1 Tbs. Salt
¼ tsp. Black Pepper
Steam-fry green peppers and onion. In a casserole dish combine all ingredients and cover. Bake at 350 degrees for 1
hour. Barley should be tender.
Entrees
Veggie Pad-Thai
Spinach Lasagna
1 package tofu
3 Tbs. almond butter
1/3 cup lime juice or lemon juice
1/3 cup Bragg’s Liquid Aminos
1/2 teaspoon red pepper flakes
1 small onion (chopped)
1 small bunch green onions (chopped)
2 cups of mixed vegetables (steamed, stir-fried, or microwave)
8 oz. rice noodles
2 cups bean sprouts
3/4 tsp. garlic powder
1″ piece of ginger (minced or powdered ginger)
2 Tbs. sesame oil
Sliced lemons
Water as needed
Prepare rice noodles. Drain and set aside.
Squeeze tofu until completely dry. Cut tofu in 1/4″ to 1/2″ squares. Set aside. Mix almond butter, lime or lemon
juice, Bragg’s Liquid Aminos and red pepper flakes. Set aside.
Stir-fry garlic and tofu in 1 tablespoon of sesame oil in a wok, until garlic and tofu slightly turn brown. Add in
remaining oil, ginger, and onions. Stir-fry for two minutes. Add in vegetables and almond mixture. Stir-fry until all
vegetables are covered in almond mixture. Add in noodles and bean sprouts. Stir-fry until sauce thickens and
vegetables and noodles are hot. Use sliced lemons for garnish.
1-2 cans tomato sauce (6 oz.)
1 pkg. “no boil” spelt lasagna noodles
1 package fresh spinach
2 cups soy burgers (crumpled, precooked)
2 cups soy cheese (shredded)
Pour tomato sauce into a glass container. In a large skillet, sauté spinach for 5 minutes. Add spices for flavoring.
Remove spinach and set aside.
Spread a layer of tomato sauce on the bottom of a baking pan. Depending on the size of the dish, place 2 or 3
lasagna noodles on top of the tomato sauce. Spread another layer of tomato sauce over the noodles. Place spinach,
crumbled soy burgers, and soy cheese on top of the layer of tomato sauce. Add more lasagna noodles on top of
mixture. Repeat this procedure until all of the ingredients have been used. Place the baking pan in the oven and bake
for 30 minutes at 350-400 degrees.
Entrees
Falafel Fritters
Veggie Enchilada Tortillas
¼ cup fresh Cilantro, coarsely chopped
¼ cup fresh Parsley, coarsely chopped
8 oz. (1 cup) Beans, soaked overnight (drain well and cook in boiling water for about 10 minutes or you could use
black-eyed beans, cranberry beans, or lima beans.)
1 ½ cups canned Chickpeas, rinsed and drained (15 oz. can)
1 clove Garlic, minced
1 tsp. Salt
1 tsp. Cumin
1 Red Hot Chili Pepper, seeds and ribs removed, minced
¼ cup Red Onion, chopped
1 tsp. Turmeric
1 Tbs. fresh Lime Juice
3 Tbs. Flour (spelt, millet, whole wheat)
2 heads Butter Lettuce or Savoy Cabbage, leaves separated, tear big ones in half
6 cherry Tomatoes, quartered; or 1 small tomato finely chopped
Tahini Tofu Sauce (see recipe below)
1 Tbs. toasted or raw Sesame Seeds
In the food processor bowl, process the cilantro and parsley until fine. Add the next nine ingredients. Pulse until the
mixture forms a very thick, fairly smooth paste (you will need to scrape the sides down and process a few times.)
Add the flour and pulse to combine. Place this mixture in a bowl and set aside. This mixture can be made a day
ahead and refrigerated in an airtight container.
Drop falafel mixture 1 Tbs. at a time on a non-stick cookie sheet. Bake at 350 degrees for 10-12 minutes. This can
be brushed with olive oil and baked until golden brown if preferred.
Each fritter should be served warm on a piece of lettuce or cabbage cup. Use the remaining onions, tomatoes, Tahini
Tofu Sauce, and a sprinkling of sesame seeds to garnish. Wrap the cabbage around the fritter and eat like a finger
food hors d’oeuvre.
4 sprouted whole wheat tortillas
4 oz. soy Monterey Jack Cheese (shredded)
1/2 cup onion (diced)
1/2 cup green bell peppers (diced)
1/4 cup red bell pepper (diced)
2 tsp. canned green chilies (chopped)
Recipe Instructions:
Place tortilla in microwave with a paper towel cover. Microwave on high for 15 seconds. If preferred, place in a
toaster oven for 2 minutes or warm on a dry fry pan and flip each top to bottom until all are warmed through. Set
aside.
In a bowl, mix cheese, onion, peppers, and chilies. Split the mixture among the tortillas. Roll tortillas and place
seam side down on a plate. Top the tortilla rolls with cheese. Bake at 350 F for 5 minutes or until cheese melts.
Serve hot.
Serves: 4, preparation time: 15 min, cook time: 5 min
