Buffalo Cauliflower

Serves

1

Soak 1 cup cashews in hot water for 30 min.

2

Drain and blend the cashews with ½ cup water, the juice of 1 lemon, and a few sprinklings of dill and garlic salt.

3

Preheat oven to 420°F.

4

Chop a head of cauliflower into bite-sized pieces and spread out on an oiled baking sheet.

5

Drizzle olive oil over the cauliflower and bake for 20 min.

6

Remove from the oven, pour hot sauce on top, and bake again for 10 min.

7

Serve the baked cauliflower with the cashew mixture as a dip.

8

Munch.

Tips

• Add less water in Step 2 if you want a thick dip. Add more water for a thinner one.

• Replace cashew dip in Steps 1 and 2 with Cream Cheese, this page, or Aioli, this page.

Cabbage Steak & ‘Tatoes

Serves

1

Preheat oven to 420°F.

2

Rinse and slice a head of cabbage into 4-6 thick wedges.

3

Chop 2 potatoes and 4 cloves of garlic.

4

Arrange the cabbage and potatoes on large baking pan.

5

Drizzle olive oil over everything, rubbing it into the cabbage to coat evenly.

6

Add a few sprinklings of salt and pepper and bake for 25 min.

7

Flip the roasted veggies, place the garlic pieces on the cabbage, and sprinkle more salt and pepper.

8

Bake 25 more min.

9

Munch.

Tips

• If you don’t have a red cabbage, replace it with a green one.

• Replace potatoes with chopped cauliflower, carrots, or your favorite veggies.

Cauliflower Fondue

Serves or

1

Preheat oven to 420°F.

2

Chop a head of cauliflower and slice 2 handfuls of Brussels sprouts into halves.

3

Toss the veggies in oil on a baking sheet and bake for 25 min.

4

Set the sprouts aside, then blend the cauliflower with 1½ cups water, 2 spoonfuls olive oil, 2 handfuls of nutritional yeast, a few sprinklings of garlic salt, and the juice of ½ lemon.

5

Cut out the center of a bread round and chop it into bite-sized pieces.

6

Toast the bread round and bread bites in the oven for about 7 min.

7

Pour the cauliflower mixture into the bread bowl and serve with the sprouts and bread bites.

8

Munch.

Tips

• Replace Brussels sprouts with carrots or your favorite veggies for dipping.

• Replace cauliflower with potatoes or white beans.

Chili Con Corn

Serves or

1

Chop ½ onion and 2 tomatoes.

2

Cook the onion in an oiled pot.

3

Drain ½ can kidney beans and ½ can white beans and add to the pot.

4

Add 1 cup corn, ¼ cup BBQ Sauce, this page, and the chopped tomatoes.

5

Cover and cook on low for 10 min.

6

Munch.

Tips

• Try adding bell pepper, cilantro, jalapeños, or your favorite veggies.

• Mix in some chili powder or red pepper flakes for added spice.

• Add water or veggie broth for a thinner chili.

• Serve with fresh cornbread.

Coconut Veggie Pasta

Serves or

1

Cook and drain 2 cups dry bow tie pasta.

2

Chop a red bell pepper, 2 small zucchinis, and 3 cloves of garlic.

3

Cook the bell pepper and zucchinis in an oiled pan till soft.

4

Mix in the chopped garlic, a few sprinklings of salt, and a handful of unsweetened coconut shreds.

5

Mix in 2 spoonfuls of olive oil, the cooked pasta, and a few more sprinklings of salt.

6

Munch.

Tips

• Replace the bell pepper and zucchini with your favorite veggies.

• Try adding chopped nuts in Step 3.

• Try different spices like curry powder, black pepper, chili powder, or paprika.

Creamy Broccoli

Serves

1

Preheat oven to 420°F.

2

Chop 1 potato, 2 cups of carrots, and 2 heads of broccoli (about 4 cups).

3

Throw the chopped veggies on a baking sheet and toss with olive oil.

4

Bake for 25-30 min. and set aside the broccoli.

5

Toss the carrots and potatoes into a blender.

6

Blend with a sprinkling of garlic salt, a spoonful of vinegar, ¼ cup nutritional yeast, and 1½ cups water.

7

Pour the potato-carrot mixture over the broccoli.

8

Munch.

Tips

• Use the cream sauce over pasta or vegan burgers, or as a dip.

• Replace the broccoli with your favorite veggies.

• Add cayenne, red pepper flakes, or hot sauce to the blender in Step 6 for extra spice.

Eggplant Pasta Shells

Serves

1

Chop ½ small eggplant, a handful of shrooms, ½ zucchini, and 4 cloves of garlic.

2

Cook the eggplant in an oiled pan with a sprinkling of salt till soft.

3

Stir in the shrooms and zucchini.

4

Stir in the chopped garlic with a spoonful of olive oil and a few sprinklings of salt, then set aside.

5

Cook and drain 8 pasta shells.

6

Stuff the veggies in the shells and top with warmed marinara sauce.

7

Munch.

Tips

• Chop the veggies as small as possible so they fit easily into the pasta shells.

• Try adding onion, carrot, spinach, or your favorite veggies.

• Top with fresh basil or parsley.

Jackfruit Tacos

Serves

1

Cook a can of drained black beans in an oiled pan with a few sprinklings of black pepper.

2

Spoon the beans into rinsed cabbage leaves.

3

In an oiled pan, cook a can of drained jackfruit with a spoonful of paprika.

4

Spoon the jackfruit onto the tacos.

5

Chop ½ avocado and spoon the pieces onto the tacos.

6

Top with salsa.

7

Munch.

Tips

• Break apart the jackfruit in Step 3 with a fork for better texture.

• Replace black beans with refried beans or your favorite legume.

• Top with cilantro or green onions.

Lasagna Rolls

Serves or

1

Preheat oven to 420°F.

2

Boil and drain 8 lasagna noodles, then set aside.

3

Soak 1 cup cashews in hot water for 30 min., drain, and toss in a blender.

4

Blend the cashews with 3 cloves of garlic, a few sprinklings of salt, and ½ cup water.

5

Microwave 1½ cups frozen spinach till thawed, about 2 min.

6

Mix spinach into the cashew sauce.

7

Spread the cashew mixture on each lasagna noodle, roll, and place in a baking dish.

8

Top the rolls with marinara and Cashew Parmesan, this page, and bake for 12 min.

9

Munch.

Tips

• Replace cashews with mashed white beans, cauliflower, or potatoes.

• Replace spinach with kale or your favorite greens.

• Try adding shrooms or olives in Step 7.

Lentil Soup

Serves or

1

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

2

Chop a carrot and ½ onion and cook in an oiled pot.

3

Add 1 cup veggie broth, cover the pot, and simmer till the carrots soften.

4

Add the cooked lentils to the pot with 5 sprinklings of garlic salt and 5 sprinklings of black pepper.

5

Mix in the juice of ¼ lemon and 5 sprinklings of cumin.

6

Munch.

Tips

• Try other spice combinations, such as coriander and cayenne, thyme and parsley, or paprika and turmeric.

• Add more veggie broth for a thinner soup.

• Serve with garlic toast or naan.

Mac & Squash

Serves

1

Cook and drain 2 cups dry pasta.

2

Slice an acorn squash in half and remove the seeds from one of the halves.

3

Chop the half squash and boil till soft.

4

Drain and toss the squash in a blender with a spoonful of olive oil and a handful of nutritional yeast.

5

Blend with ¼ cup water, a few sprinklings of garlic salt, and a few sprinklings of paprika.

6

Mix the sauce with the drained pasta and a few more sprinklings of garlic salt and paprika.

7

Munch.

Tips

• Removing the skin is optional in Step 2.

• Top with chives or green onions.

• Replace the squash with pumpkin purée or sweet potato purée.

• Replace the water in Step 5 with veggie broth for added flavor.

Mushroom Stir Fry

Serves or

1

Chop ½ onion, 2 handfuls of mushrooms, 3 handfuls of broccoli, a handful of cashews, and 3 cloves of garlic.

2

Cook the onion in a pan with a spoonful of sesame oil.

3

Toss in the rest of the chopped ingredients.

4

Mix in a sprinkling of ginger and a few sprinklings of salt.

5

Munch.

Tips

• Try serving with rice noodles.

• Try a different type of oil as a flavor base.

• Substitute your favorite nuts or seeds for the cashews.

Orange Glazed Veggies

Serves

1

Cook ½ cup dry rice and set aside.

2

Chop 2 handfuls of broccoli, ½ onion and a bell pepper.

3

Cook the onion in an oiled pan.

4

Mix in the broccoli, bell pepper, and a few sprinklings of garlic salt.

5

Mix 2 spoonfuls of brown sugar in a bowl with ½ cup orange juice, a spoonful of cornstarch, and a few sprinklings of garlic salt.

6

Mix the orange sauce into the pan and stir till the veggies are fully cooked.

7

Serve over the rice.

8

Munch.

Tips

• Try replacing packaged orange juice with freshly squeezed.

• Orange juice can be replaced with other fruit juices like pineapple.

• Try adding cashews, mushrooms, and chili peppers in Step 4.

Peanut Noodles

Serves or

1

Cook and drain 2 servings of rice noodles.

2

Chop ½ onion and slice a zucchini into strips.

3

Cook the onion and zucchini in a pan with a spoonful of sesame oil till they start to brown.

4

Mix in ¼ cup peanut butter, ½ cup water, and the juice of 1 lime.

5

Mix in a few sprinklings of garlic salt, ginger, and cayenne.

6

Mix the noodles into the sauce.

7

Munch.

Tips

• Try replacing the cayenne with your favorite chili sauce.

• Try adding mushrooms, carrots, or tomatoes.

• Top with avocado slices or cilantro.

Potato Chowder

Serves or

1

Chop 2 potatoes and ½ head of cabbage.

2

Boil the potatoes in 4 cups veggie broth till soft.

3

Stir in the chopped cabbage, a sprinkling of black pepper, and a few sprinklings of salt.

4

Simmer and stir till the cabbage is soft, about 30 min.

5

Serve with a handful of chopped chives.

6

Munch.

Tips

• Try replacing the potatoes with cauliflower.

• Reduce the amount of veggie broth for a potato mash.

• Try adding beans or Seitan, this page, for more protein.

Puttanesca

Serves

1

Chop 5 cloves of garlic and 3 tomatoes (or 2 large ones) into small pieces.

2

Simmer the chopped veggies in an oiled pot.

3

Slice ½ cup green olives and mix into the pot.

4

Mix in 2 spoonfuls of capers, a sprinkling of oregano, and a sprinkling of red pepper flakes.

5

Simmer the sauce till most of the water evaporates, about 30 min.

6

Cook and drain 2 servings of pasta, then mix with tomato sauce.

7

Munch.

Tips

• Top with Cashew Parmesan, this page.

• Try mixing in beans in Step 4 for extra protein.

Red Pepper Gnocchi

Serves

1

Slice 2 carrots, a red bell pepper, and a jalapeño.

2

Cook the bell pepper and jalapeño in an oiled pan till slightly blackened, then toss in a blender.

3

Boil the carrots in a pot till soft (about 10 min.), set the water aside, and toss the carrots in blender.

4

Cook 4 servings of gnocchi in the boiling carrot water.

5

Blend all the veggies with ½ cup veggie broth, 2 cloves of garlic, and a few sprinklings of salt.

6

Serve the gnocchi with the blended sauce.

7

Munch.

Tip

• Serve this carrot sauce over pasta or your favorite grain.

Seitan Pozole

Serves or

1

Chop ¼ onion and a handful of Seitan, this page.

2

Heat a large oiled pot, then cook chopped ingredients till brown.

3

Add 2 cups drained hominy.

4

Add ½ cup enchilada sauce and 2 cups veggie broth, then simmer.

5

Slice a lime and 2 radishes.

6

Serve with radishes, cilantro, and a wedge of lime to squeeze over the soup.

7

Munch.

Tips

• Top with avocado and sliced cabbage.

• Add cooked potatoes for a heartier version.

• Replace seitan with jackfruit for a lighter version.

Seitan Ribs

Serves

1

Preheat oven to 420°F.

2

Mix 1 cup vital wheat gluten in a bowl with ½ spoonful of paprika and ½ spoonful of salt.

3

Mix in 2 spoonfuls of nutritional yeast and ½ spoonful of onion powder.

4

Melt 2 spoonfuls of peanut butter in a microwave for at least 30 seconds.

5

Mix the peanut butter into the gluten mixture with ½ spoonful of liquid smoke and ¾ cup water.

6

Knead by hand for a minute, then stretch and flatten into a bread pan.

7

Bake for 25 minutes.

8

Cut into strips and cook in an oiled pan with ½ cup BBQ Sauce, this page.

9

Munch.

Tips

• Serve with potato salad, fries, or cole slaw.

• Add hot sauce or cayenne in Step 5 for a spicier version.

• Peanut butter can be replaced with any nut butter.

Shroom Paella

Serves or

1

Chop a large tomato (or 2 small ones) and slice 2 handfuls of mushrooms.

2

Cook the tomatoes and shrooms in an oiled pan with a few sprinklings of garlic salt and paprika.

3

Mix in 1 cup drained white beans, 1 cup drained artichoke hearts, and a few sprinklings of rosemary.

4

Mix in ½ cup of dry short-grain brown rice.

5

Pour in 2 cups veggie broth, turn down the heat, and let simmer till the rice absorbs the liquid. Try not to stir.

6

Munch.

Tips

• Try adding corn, peas, or your favorite veggies for color and nutrients.

• Add saffron or adobo seasoning for flavor.

• Try wrapping in a tortilla with avocado and salsa for a shroom burrito.

Sunflower Pesto

Serves

1

Cook and drain 2 cups dry pasta.

2

Chop 4 cloves of garlic.

3

Cook the garlic in an oiled pan with ½ cup sunflower seeds and a few sprinklings of salt.

4

Toss the garlic and sunflower seeds in a blender with 2 or 3 handfuls of basil.

5

Blend with 3 spoonfuls of olive oil, ½ cup water, and a few more sprinklings of salt.

6

Mix blended sauce with the pasta.

7

Munch.

Tips

• Replace bow tie pasta with your favorite type of noodles.

• Replace sunflower seeds with your favorite nuts or seeds.

• Use pesto in a sandwich or on crackers.

Sweet Chili Noodles

Serves

1

Cook and drain 2 servings of rice noodles.

2

Chop 2 handfuls of Seitan, this page.

3

In a bowl, mix 2 spoonfuls of chili powder, ½ spoonful of garlic salt, and a few sprinklings of cumin.

4

Brown the seitan in an oiled pan, then mix in the spice mixture.

5

Add ½ cup coconut milk and the juice of 1 lime.

6

Mix in the rice noodles and a spoonful of maple syrup.

7

Munch.

Tips

• Top with cilantro or green onions.

• You can replace maple syrup with agave.

• Add chili sauce for extra spice.

Taco Torte

Serves

1

Preheat oven to 420°F.

2

In an oiled pan, cook 1 cup corn, 1 cup chopped cauliflower, a handful of chopped walnuts, and a few sprinklings of garlic salt.

3

Set aside and heat a can of refried beans in another pot.

4

Oil a pie pan and layer a tortilla, some beans, and some of the corn mixture.

5

Repeat layering the tortillas, beans, and corn mixture two more times.

6

Top with a tortilla and bake for 20 min.

7

In a bowl, mash an avocado with a few spoonfuls of salsa.

8

Top the torte with the avo mixture and a few extra spoonfuls of salsa.

9

Munch.

Tips

• Save time by using riced cauliflower in Step 2.

• Try your favorite combo of veggies instead of corn and cauliflower.

• Top with Sunflower Seed Spread, this page, or Cashew Parmesan, this page.

Tortilla Soup

Serves

1

Chop 2 tomatoes, ¼ onion, and a jalapeño.

2

Cook the onion in an oiled pot till brown.

3

Stir in the tomatoes, the jalapeño, juice of ½ lime, a spoonful of garlic salt, a spoonful of agave, and ½ spoonful of paprika.

4

Stir in 1 cup water, simmer for about 10 min., then set the pot aside.

5

Slice 2 tortillas into small strips, cook in a hot oiled pan till toasted, and set aside.

6

Serve the soup in bowls and stir in some tortilla strips.

7

Top with a scoop of mashed avocado and more tortilla strips.

8

Munch.

Tips

• Try replacing fresh veggies with salsa if you don’t have all the ingredients.

• Try adding corn or beans in Step 3.

• You can replace agave with maple syrup.

• Top with cilantro.

• Add a chipotle pepper for extra spice and flavor.

Veggie Fajitas

Serves

1

Chop 3 cloves of garlic and a tomato.

2

Slice ½ onion, a green bell pepper, and a handful of mushrooms.

3

In an oiled pan, cook the onion, mushrooms, and bell pepper with a few sprinklings of garlic salt.

4

Mix in the tomato, garlic, and another sprinkling of garlic salt.

5

Cook till soft and set aside.

6

Heat both sides of the tortillas in the oiled pan till browned.

7

Serve the veggies on the tortillas.

8

Munch.

Tips

• Replace the veggies with your favorites.

• Serve with salsa, guacamole, beans, or vegan sour cream.

Watermelon Curry

Serves or

1

Cook 1 cup of dry rice and set aside.

2

Chop 4 cloves of garlic, ½ avocado, and about 4 cups of watermelon.

3

Cook the garlic in an oiled pan with the watermelon and juice of 1 lime.

4

Mix in a spoonful of curry powder and a few sprinklings of salt.

5

Simmer on low heat.

6

Pour the mixture over the rice and top with the avocado.

7

Munch.

Tips

• Add cayenne for a spicier version.

• Try topping with cilantro or green onions.