Apple Tahini Salad

Serves or

1

Chop a red bell pepper and a green apple and toss in a bowl.

2

Add a spoonful of tahini, a spoonful of lemon juice, and a spoonful of maple syrup.

3

Mix in a can of drained chickpeas.

4

Munch.

Tips

• Maple syrup can be replaced with brown rice syrup, molasses, or agave.

• Add an extra spoonful of tahini for a creamier texture.

• Try adding dried fruit.

Artichoke Bean Salad

Serves

1

Toss ½ can drained white beans and ½ can drained kidney beans in a bowl.

2

Break apart 3 artichoke hearts and toss into the bowl.

3

Mix in 3 spoonfuls of white vinegar, 1 spoonful of olive oil, and 2 spoonfuls of sugar.

4

Serve on chopped spinach and top with black pepper.

5

Munch.

Tips

• Add chopped Seitan, this page, for a heartier version.

• Replace sugar with agave.

• Top with Cashew Parmesan, this page.

• Toss in chopped bell pepper or celery.

Avocado Walnut Pizza

Serves

1

Chop a handful of basil leaves, a tomato, and 3 cloves of garlic.

2

Mash a large avocado in a bowl and mix with the chopped basil and a sprinkling of salt.

3

Cook 2 handfuls of rinsed walnuts in an oiled pan with the chopped garlic and a sprinkling of salt.

4

Remove the walnuts and set aside.

5

Cook both sides of 2 tortillas in the oiled pan till crispy.

6

Remove from the pan and spread the avocado mixture on the tortillas.

7

Top with the chopped tomato and walnuts.

8

Munch.

Tips

• Use only ½ tomato if large.

• Replace walnuts with almonds, cashews, or your favorite nuts.

• Try adding a leafy green like spinach.

• Use a rice-based tortilla to make this gluten-free.

BBQ Jackfruit Sammies

Serves

1

Soak 1 cup cashews in hot water for 30 min.

2

Drain and blend the cashews with ½ cup fresh water and a few heavy sprinklings of garlic salt and dill.

3

Grate or thinly slice a carrot and a zucchini, then toss in the bowl with the cashew sauce.

4

Drain and chop a can of jackfruit.

5

Cook the jackfruit in a hot oiled pan.

6

Mash the jackfruit with a fork and mix with ½ cup BBQ Sauce, this page.

7

Spoon the cashew veggie slaw and BBQ jackfruit onto buns.

8

Munch.

Tips

• Replace the cashews and garlic salt with Aioli, this page.

• Sliced pickles or relish make a good addition.

BBQ Skewers

Serves

1

Chop ¼ red onion and ½ orange bell pepper.

2

Cut the ends off a handful of Brussels sprouts, toss in a bowl with a splash of water, then microwave for 1 min. to steam.

3

Remove stems from a handful of mushrooms.

4

Alternate mushrooms, onion, cherry tomatoes, bell pepper, and Brussels sprouts on skewers.

5

Cook each side of the skewers in an oiled pan, adding BBQ Sauce, this page, as you go.

6

Add a splash of water if the pan goes dry.

7

Munch.

Tips

• Try different combinations of bite-sized veggies.

• You may need to cut skewers to fit your pan. If you don’t have skewers, skip Step 4 and serve with toothpicks.

Beet Burger

Serves

1

Mix ½ cup falafel mix with ⅓ cup water and let sit for 10 min.

2

Chop 1 cup beets as small as possible.

3

Stir the beets into the falafel mixture.

4

Heat an oiled pan.

5

Carefully form the mixture into 2 patties and cook in the pan till blackened on each side. Flip very carefully.

6

Serve on buns with Aioli, this page, and Dill Pickles, this page.

7

Munch.

Tips

• Use a food processor for Step 2 if you have one.

• Press patties down on a flat surface in Step 5, then use a spatula to move them carefully to the pan.

• You can replace aioli with soy-free veganaise in Step 6.

Chive Baked Potato

Serves or

1

Soak 1 cup cashews in hot water for 30 min., then drain.

2

Blend the cashews with ½ cup water, a spoonful of lemon juice, 3 cloves of garlic, and a sprinkling of salt.

3

Poke holes in 2 potatoes with a fork, wrap in wet paper towels, and microwave for 6 min. in a dish.

4

Check the softness with a fork. Large potatoes may need a splash of water and 6 more min.

5

Flip the potatoes and cut out a wedge to make room for cashew sauce.

6

Pour the sauce into each opening and microwave for another minute.

7

Top with a handful of chopped chives and a few chopped cherry tomatoes.

8

Munch.

Tips

• Top with more cooked veggies, Seitan, this page, or legumes for a heartier version.

• Top with vegan sour cream or hot sauce.

Eggplant Pasta Salad

Serves or

1

Cook and drain 2 cups dry fusilli.

2

Chop ½ eggplant and 1 tomato.

3

Cook the eggplant in an oiled pan till soft and browned.

4

Add a drizzle of oil while cooking.

5

Mix in the tomato, ½ cup sliced black olives, and 4 spoonfuls of chopped pepperoncinis with a few sprinklings of garlic salt.

6

Add the veggies to the pasta and mix in 2 spoonfuls of olive oil with 2 spoonfuls of balsamic vinegar and a few sprinklings of garlic salt.

7

Munch.

Tips

• Replace the eggplant and tomato with your favorite veggies.

• Try with capers instead of pepperoncinis.

• Add more tomatoes if you don’t have an eggplant.

Jackfruit Toona Salad

Serves

1

Prepare Sunflower Seed Spread, this page.

2

Chop about 2 cups drained jackfruit, 2 stalks of celery, and ¼ red onion.

3

In bowl, mix together the chopped veggies and ½ cup Sunflower Seed Spread.

4

Mix in ¼ cup sliced black olives, 2 spoonfuls of mustard, and a few sprinklings of dill.

5

Mix in 3 spoonfuls of capers and a splash of caper juice.

6

Munch.

Tips

• Replace the Sunflower Seed Spread with soy-free veganaise or Aioli, this page.

• Replace the celery with carrots or your favorite crunchy veggie.

• Add chopped nori for extra ocean flavor.

Pumpkin Soup

Serves or

1

Chop 3 cloves of garlic and cook in an oiled pan.

2

Add a can of pumpkin purée, 1 cup coconut milk, and 1 cup drained white beans.

3

Add a sprinkling of chili powder, a sprinkling of cinnamon, and ½ spoonful of salt.

4

Top with a handful of chopped green onions.

5

Munch.

Tips

• Replace the green onion topping with fresh basil, cilantro, or your favorite dried spices.

• Add more water or Cashew Milk for a thinner soup.

• Serve with fresh garlic bread.

Red Lentil Stew

Serves or

1

Cook 1 cup dry red lentils in 2 cups water and set aside.

2

Chop ½ red onion, 4 cloves of garlic, and 2 tomatoes.

3

Heat 3 spoonfuls of oil in a pot and cook the chopped ingredients with a sprinkling of salt.

4

Mix in the cooked lentils, a spoonful of paprika, and a few sprinklings of cumin.

5

Stir in a few more sprinklings of salt and let simmer for a few min.

6

Munch.

Tips

• Top with cilantro or paprika.

• Replace water with veg broth in Step 1.

• Try different spice combinations like cinnamon and ginger with coriander, or black pepper and turmeric.

Seitan Gyros

Serves

1

Chop 2 handfuls of cherry tomatoes and 2 handfuls of Seitan, this page.

2

Cook the seitan in an oiled pan with a few sprinklings of garlic salt and parsley, then set aside.

3

Toast the pita bread and spread with Aioli, this page.

4

Top the pitas with the chopped seitan and cherry tomatoes.

5

Sprinkle with parsley and fold in half.

6

Munch.

Tips

• Add a few sprinklings of dill, paprika, or your favorite spices.

• Use store-bought seitan and vegan aioli (sometimes called toum) if you’re short on time. Replace the aioli with soy-free veganaise if it’s easier to find.

Seitan Noodle Soup

Serves or

1

Cook and drain 1½ cups pasta.

2

Chop and cook 2 handfuls of Seitan, this page, in an oiled pan and set aside.

3

Chop ¼ onion, a large carrot, and 2 stalks of celery.

4

Cook the veggies in an oiled pot till the onions are slightly brown.

5

Add 4 cups veggie broth and cook the veggies till soft.

6

Stir in seitan and pasta with a few sprinklings of garlic salt.

7

Mix in a few sprinklings of black pepper and oregano.

8

Munch.

Tips

• If you don’t have enough broth, use water and a little seasoning.

• Try seasoning with cayenne or your favorite spices.

Southwestern Quinoa Salad

Serves +

1

Cook ½ cup dry quinoa in 1 cup water and set aside.

2

Chop a red bell pepper, a jalapeño, and a handful of cilantro.

3

Cook 1 cup of corn in an oiled pan with about 2 cups drained black beans.

4

Mix in the bell pepper and jalapeño, juice of 1 lime, and a few sprinklings of garlic salt.

5

Mix in the quinoa with the veggies in a bowl and top with cilantro.

6

Munch.

Tips

• Toss into a tortilla with guacamole and salsa for a quinoa burrito.

• Replace quinoa with different grains like farro or barley.

Spaghetti Squash Salad

Serves

1

Slice a spaghetti squash in half lengthwise and remove the seeds.

2

Place one half of the spaghetti squash in a large pan, cut-side down, with ½ inch (2.5 cm) of water. Steam till soft inside, about 25 min.

3

Let cool, then scrape out the insides with a fork.

4

Chop a tomato, a handful of basil, and a handful of chives.

5

Mix the squash and veggies in a bowl with 2 spoonfuls of olive oil.

6

Mix in a few sprinklings of garlic salt.

7

Munch.

Tips

• Add more water in Step 2 if pan gets dry.

• Add red pepper flakes for spice.

• Try green onions instead of chives.

• Add legumes for more protein.

• If the spaghetti squash is small, cook both halves.

Spanish Rice

Serves

1

Cook 1 cup dry brown rice in 2 cups water and set aside.

2

Chop ½ onion, 2 tomatoes, and 3 cloves of garlic.

3

Cook the chopped onion and garlic in an oiled pan.

4

Add the tomatoes and 1 cup frozen veggies.

5

Mix in the cooked rice, a few sprinklings of salt, and a few sprinklings of chili powder.

6

Munch.

Tips

• Add to burritos and tacos.

• Try adding oregano, adobo seasoning or cumin.

• Top with cilantro.

Street Corn

Serves or

1

Preheat oven to 420°F.

2

Place 2 ears of corn with husks on a baking sheet, then bake for 30 min.

3

Mix ¼ cup Aioli, this page, in a bowl with a sprinkling of chili powder and the juice of ¼ lime.

4

Remove the corn from the oven and let cool.

5

Remove the husks and top with the aioli mixture.

6

Top with cilantro, pumpkin seeds, and more chili powder.

7

Munch.

Tips

• Replace the aioli in Step 3 with a soy-free veganaise.

• Replace the chili powder with paprika in Steps 3 and 6 for less spice.

• Add red pepper flakes or chili sauce to sauce in Step 3 for more spice.

‘Tato Stuffed Peppers

Serves or

1

Preheat oven to 420°F.

2

Slice 2 bell peppers in half, discard the seeds and stems, and bake skin-side up for 20 min.

3

Chop 2 potatoes and boil till soft.

4

Drain and mash the potatoes with 3 spoonfuls of olive oil, the juice of ½ lemon, a few sprinklings of garlic salt, and a splash of water as needed.

5

Remove the bell peppers from the oven. Stuff with the potato mixture.

6

Top with a handful of chopped walnuts and a handful of cilantro.

7

Munch.

Tips

• Skip the bell peppers for an easy mashed potato recipe.

• Substitute cauliflower or carrots for the potatoes.

• Skip Step 3 by using instant mashed potatoes.

Tortilla Noodle Salad

Serves

1

Chop a zucchini, cook in an oiled pan with garlic salt, then set aside.

2

Slice 3 tortillas into thin strips, cook in the oiled pan, then set aside.

3

Chop ½ avocado and mix in a bowl with 2 spoonfuls of nutritional yeast and a sprinkling of garlic salt.

4

Arrange the cooked veggies on the tortilla strips.

5

Top with salsa and the avocado mixture.

6

Munch.

Tips

• Make this recipe gluten-free by using rice-based tortillas.

• Try adding beans for protein.

Walnut Tacos

Serves or

1

Chop a handful of walnuts and a handful of sunflower seeds.

2

Heat the chopped nuts in an oiled pan.

3

Add ½ cup corn and 2 spoonfuls of balsamic vinegar.

4

Place the mixture in lettuce leaves.

5

Slice ½ avocado.

6

Top the tacos with avocado slices and salsa.

7

Munch.

Tips

• Try adding lime juice.

• Serve the mixture in corn or flour tortillas.