The Everything Healthy College Cookbook

Mediterranean olive tapenade can be used as a spread or dip for baguettes or crackers. If you don’t have a food processor, you could also mash the ingredients together with a mortar and pestle or a large fork.

INGREDIENTS | YIELDS 1 CUP

½ cup green olives

¾ cup black olives

2 cloves garlic

1 tablespoon capers (optional)

2 tablespoons lemon juice

2 tablespoons olive oil

¼ teaspoon oregano

¼ teaspoon black pepper

Easy Asian Dipping Sauce

Tangy, salty, spicy, and a bit sour—this easy dipping sauce has it all! Use it for dipping Fresh Mint Spring Rolls (pg 122). It would also make an excellent marinade for a baked tofu dish.

INGREDIENTS | YIELDS Y, CUP

¼ cup soy sauce

2 tablespoons rice vinegar

2 teaspoons sesame oil

1 teaspoon sugar

1 teaspoon fresh ginger, minced

2 cloves garlic, minced and crushed

¼ teaspoon crushed red pepper flakes, or to taste

Roasted Red Pepper Hummus

As a veggie dip or sandwich spread, hummus is always a favorite. Up the garlic in this recipe, if that’s your thing, and don’t be ashamed to lick the spoons or spatula.

ingredients | MAKES 1½ CUPS

1 (15-ounce) can chickpeas, drained

⅓ cup tahini

⅔ cup chopped roasted red peppers

3 tablespoons lemon juice

2 tablespoons olive oil

2 cloves garlic

½ teaspoon cumin

⅓ teaspoon salt

Sure, you can buy them in a jar, but it’s easy to roast your own. Here’s how: Fire up your oven to 450°F (or use the broiler setting) and drizzle a few whole peppers with olive oil. Bake for 30 minutes, turning over once. Direct heat will also work, if you have a gas stove. Hold the peppers with tongs over the flame until lightly charred. Let your peppers cool, then remove the skin before making hummus.

Process all ingredients together in a blender or food processor until smooth, scraping the sides down as needed.

Fresh Basil Bruschetta with Balsamic Reduction

Your friends will go so crazy for the rich flavor of the balsamic reduction sauce that they won’t even notice that the cheese is missing from this vegan bruschetta. Use a fresh artisan bread, if you can.

INGREDIENTS | SERVES 4

¾ cup balsamic vinegar

1 tablespoon sugar

2 large tomatoes, diced small

3 cloves garlic, minced

¼ cup chopped fresh basil

2 tablespoons olive oil

Salt and pepper to taste

8–10 slices French bread

A true Italian chef will prepare the bread for bruschetta by toasting homemade bread over hot coals, then quickly rubbing a sliced clove of garlic over both sides of the bread before drizzling with just a touch of the finest olive oil. In lieu of hot coals, a toaster or five minutes in the oven at 350°F will work just fine.

1. Whisk together the balsamic vinegar and sugar in a small saucepan. Bring to a boil then reduce to a slow simmer. Allow to cook for 6 to 8 minutes, until almost thickened. Remove from heat.

2. Combine the tomatoes, garlic, olive oil, basil, salt, and pepper in a large bowl. Gently toss with balsamic sauce.

Hot Artichoke Spinach Dip

Serve this creamy dip hot with some baguette slices, crackers, pita bread, or sliced bell peppers and jicama. If you want to get fancy, you can carve out a bread bowl for an edible serving dish.

INGREDIENTS | SERVES 6–8

1 (12-ounce) package frozen spinach, thawed

1 (14-ounce) can artichoke hearts, drained

¼ cup vegan margarine

2 cups soy milk

¼ cup flour

½ cup nutritional yeast

1 teaspoon garlic powder

1½ teaspoons onion powder

¼ teaspoon salt

3. In a small saucepan, melt the vegan margarine over low heat. Slowly whisk in flour, 1 tablespoon at a time, stirring constantly to avoid lumps, until thick.

4. Remove from heat and add spinach and artichoke mixture, stirring to combine. Add remaining ingredients.

5. Transfer to an ovenproof casserole dish or bowl and bake for 20 minutes. Serve hot.

Fresh Mint Spring Rolls

Wrapping spring rolls is a balance between getting them tight enough to hold together, but not so tight the thin wrappers break! It’s like riding a bike: Once you’ve got it, you’ve got it, and then spring rolls can be very quick and fun to make.

INGREDIENTS | SERVES 3–4

1 (3-ounce) package clear bean thread noodles

1 cup hot water

1 tablespoon soy sauce

½ teaspoon powdered ginger

1 teaspoon sesame oil

¼ cup shiitake mushrooms, diced

1 carrot, grated

10–12 spring roll wrappers Warm water

½ head green leaf lettuce, chopped

1 cucumber, sliced thin

1 bunch fresh mint

Store-bought sweet chili sauce, spicy sriracha sauce, or a Japanese salad dressing or marinade will work in a pinch, but a simple homemade dip is best for these spring rolls. Try the Easy Asian Dipping Sauce (page 118).

1. Break noodles in half to make smaller pieces, then submerge in 1 cup hot water until soft, about 6 to 7 minutes. Drain.

2. In a large bowl, toss together the hot noodles with the soy sauce, ginger, sesame oil, mushrooms, and carrots, tossing well to combine.

3. In a large shallow pan, carefully submerge spring roll wrappers, one at a time, in warm water until just barely soft. Remove from water and place a bit of lettuce in the center of the wrapper. Add about 2 tablespoons of noodles mixture and a few slices of cucumber and place 2 to 3 mint leaves on top.

4. Fold the bottom of the wrapper over the filling, fold in each side, then roll.

Mango Citrus Salsa

Salsa has a variety of uses, and this recipe adds color and variety to your usual chips and dip or Mexican dishes.

INGREDIENTS | YIELDS 2 CUPS

1 mango, chopped

2 tangerines, chopped

½ red bell pepper, chopped

½ red onion, minced

3 cloves garlic, minced

½ jalapeño pepper, minced

2 tablespoons lime juice

½ teaspoon salt

¼ teaspoon black pepper

3 tablespoons chopped fresh cilantro

2. Allow to sit for at least 15 minutes before serving, to allow flavors to mingle.

A ripe mango is sweet, with a unique taste that varies from variety to variety. The texture of the flesh varies as well, some having a soft, pulpy texture similar to an overripe plum, while others have firmer flesh like a cantaloupe or avocado. Mango lassi, or a mango smoothie, is a very popular choice in many Indian restaurants.

Ten-Minute Cheater’s Chili

No time? No problem! This is a quick and easy way to get some veggies and protein on the table with no hassle. Instead of veggie burgers, you could toss in a handful of any other mock meat.

INGREDIENTS | SERVES 4–5

1 (12-ounce) jar salsa

1 (14-ounce) can diced tomatoes

2 (14-ounce) cans kidney beans or black beans, drained

1½ cups frozen veggies

4 veggie burgers, crumbled (optional)

2 tablespoons chili powder

1 teaspoon cumin

½ cup water

In a large pot, combine all ingredients. Simmer for 10 minutes, stirring frequently.

Don’t believe the hype: Veggie burgers don’t have to always sit on buns! They’re also great when crumbled up in soups and stews, like this one, or when used as an ingredient in omelets and lots of other recipes. Don’t be afraid to get creative!

Chili Masala Tofu Scramble

Tofu scramble is an easy and versatile vegan breakfast. This version adds chili and curry for subcontinental flavor. Toss in whatever veggies you have on hand—tomatoes, spinach, or diced broccoli would work well.

ingredients | SERVES 2

1 container firm or extra-firm tofu, pressed

1 small onion, diced

2 cloves garlic, minced

2 tablespoons olive oil

1 small red chili pepper, minced

1 green bell pepper, chopped

¾ cup sliced mushrooms

1 tablespoon soy sauce

1 teaspoon curry powder

½ teaspoon cumin

¼ teaspoon turmeric

1 teaspoon nutritional yeast (optional)

Leftover tofu scramble makes an excellent lunch. Or, you can wrap leftovers in a warmed flour tortilla to make breakfast-style burritos, perhaps with some salsa or beans. Whatever you do, don’t let these leftovers go to waste!

2. Sauté onions and garlic in olive oil for 1 to 2 minutes, until onions are soft.

3. Add tofu, chili pepper, bell pepper, and mushrooms, stirring well to combine.

4. Add remaining ingredients, except nutritional yeast, and combine well. Allow to cook until tofu is lightly browned, about 6 to 8 minutes.

Vegan Pancakes

A touch of sugar and hint of sweet banana flavor more than makes up for the lack of eggs and butter in this pancake recipe.

INGREDIENTS | YIELDS 8–10 PANCAKES

1 cup flour

1 tablespoon sugar 1¾ teaspoons baking powder

¼ teaspoon salt

½ banana

1 teaspoon vanilla

1 cup soy milk

When it comes to mixing pancake batter, less is more! Pancakes should be light and fluffy, but overmixing the batter will make them tough and rubbery. Gently combine the wet ingredients with the dry ones and don’t be afraid of a few lumps; they’ll sort themselves out when heated. If you let the batter sit for about five minutes, you’ll need to stir even less.

2. In a separate small bowl, mash banana with a fork. Add vanilla and whisk until smooth and fluffy. Add soy milk and stir to combine well.

3. Add soy milk mixture to the flour and dry ingredients, stirring just until combined.

4. Heat a lightly greased griddle or large frying pan over medium heat. Drop batter about 3 tablespoons at a time and heat until bubbles appear on surface, about 2 to 3 minutes. Flip and cook other side until lightly golden brown, another 1 to 2 minutes.

Quick Breakfast Burrito with Avocado and Soy Cheese

Toss in a fresh diced chili if you need something to really wake you up in the morning. There’s no reason you can’t enjoy these burritos for lunch, either!

INGREDIENTS | SERVES 2

1 block firm or extra-firm tofu, well pressed

2 tablespoons olive oil

½ cup salsa

½ teaspoon chili powder

Salt and pepper to taste

2 flour tortillas, warmed

Ketchup or hot sauce, to taste

2 slices vegan cheese

½ avocado, sliced

Soy cheese is a variety of cheese analogue, which is a dairy cheese substitute most commonly made from soy but also from rice, almonds, or other nondairy foods. Many soy cheeses have calcium added, so that you still get the benefits of dairy cheese.

1. Cube or crumble the tofu into 1” chunks. Sauté in olive oil over medium heat for 2 to 3 minutes.

2. Add salsa and chili powder, and cook for 2 to 3 more minutes, stirring frequently. Season generously with salt and pepper.

3. Layer each warmed flour tortilla with half of the tofu and salsa mix and drizzle with ketchup or hot sauce.

Veggie Burger Chili

For vegetarians and carnivores alike, ground veggie burger is an excellent food to keep in your freezer. It is low in calories and fat, offers a decent amount of protein, and can be cooked in 60 seconds!

INGREDIENTS | SERVES 6

1 tablespoon vegetable oil

1 cup yellow onions, diced

1 cup bell peppers, diced

½ cup celery stalk, stemmed and diced

1 tablespoon roasted garlic

3 (8-ounce) packets Boca Meatless Ground Burger

1 (1.25-ounce) packet chili seasoning mix

4 cups canned chili beans, undrained

1 (10-ounce) can milder diced tomatoes and green chilies, undrained

1 cup tomato sauce

½ teaspoon all-purpose seasoning

1. Spray a large saucepan with nonstick cooking spray. Add oil, onion, pepper, celery, and garlic. Cook on medium-high heat for 6 to 8 minutes or until veggies have browned, stirring often.

2. Reduce heat to medium and add Boca Meatless Ground Burger to saucepan. Cook for an additional 5 to 7 minutes.

3. Add remaining ingredients to saucepan and bring to a boil, stirring often. Simmer for an additional 10 to 12 minutes or until thoroughly cooked.

Cashew Cream of Asparagus Soup

A dairy-free and soy-free asparagus soup with a rich cashew base brings out the natural flavors of the asparagus without relying on other enhancers.

INGREDIENTS | SERVES 4

1 onion, chopped

4 cloves garlic, minced

2 tablespoons olive oil

2 pounds asparagus, trimmed and chopped

4 cups vegetable broth

¾ cup raw cashews

¾ cup water

¼ teaspoon sage

½ teaspoon salt

¼ teaspoon black pepper

2 teaspoons lemon juice

2 tablespoons nutritional yeast (optional)

A basic vegetable broth is made by simmering vegetables, potatoes, and a bay leaf or two in water for at least 30 minutes. While you may be familiar with the canned and boxed stocks available at the grocery store, vegan chefs have a few other tricks up their sleeves to impart extra flavor to recipes calling for vegetable broth. Check your natural grocer for specialty flavored bouillon cubes such as vegetarian “chicken” or “beef” flavor, or shop the bulk bins for powdered vegetable broth mix.

1. In a large soup or stock pot, sauté onion and garlic in olive oil for 2 to 3 minutes, until onion is soft. Reduce heat and carefully add asparagus and vegetable broth.

2. Bring to a simmer, cover, and cook for 20 minutes. Cool slightly, then purée in a blender, working in batches as needed, until almost smooth. Return to pot over low heat.

3. Purée together cashews and water until smooth and add to soup. Add sage, salt, and pepper, and heat for a few more minutes, stirring to combine.

4. Stir in lemon juice and nutritional yeast just before serving, and adjust seasonings to taste.

Indian Curried Lentil Soup

Similar to a traditional Indian lentil dal recipe but with added vegetables to make it into an entrée, this lentil soup is perfect as is or perhaps paired with rice or some warmed Indian flatbread.

INGREDIENTS | SERVES 4

1 onion, diced

1 carrot, sliced

3 whole cloves

2 tablespoons vegan margarine

1 teaspoon cumin

1 teaspoon turmeric

1 cup yellow or green lentils

2 ¼ cups vegetable broth

2 large tomatoes, chopped

1 teaspoon salt

¼ teaspoon black pepper

1 teaspoon lemon juice

1. In a large soup or stock pot, sauté the onion, carrot, and cloves in margarine until onions are just turning soft, about 3 minutes. Add cumin and turmeric and toast for 1 minute, stirring constantly to avoid burning.

2. Reduce heat to medium low and add lentils, vegetable broth, tomatoes, and salt. Bring to a simmer, cover, and cook for 35 to 40 minutes, until lentils are done.

Cream of Carrot Soup with Coconut

This carrot soup will have you begging for more. The addition of coconut milk transforms an ordinary carrot and ginger soup into an unexpected treat.

INGREDIENTS | SERVES 6

3 medium carrots, chopped

1 sweet potato, chopped

1 yellow onion, chopped 3½ cups vegetable broth

3 cloves garlic, minced

2 teaspoons fresh ginger, minced 1 (14-ounce) can coconut milk

1 teaspoon salt

¾ teaspoon cinnamon (optional)

In addition to being crunchy and tasty, carrots are also really good for you. They’re rich in dietary fiber, antioxidants, and minerals, as well as vitamin A, which helps maintain your vision. An urban legend says that eating large amounts of carrots will allow you to see in the dark! While this isn’t exactly true, it is a good indicator that you should work more carrots into your diet.

1. In a large soup or stock pot, bring the carrots, sweet potato, and onion to a simmer in the vegetable broth. Add garlic and ginger, cover, and heat for 20 to 25 minutes, until carrots and potatoes are soft.

3. Return soup to pot. Over very low heat, stir in the coconut milk and salt, stirring well to combine. Heat just until heated through, another 3 to 4 minutes.

Barley Vegetable Soup

Barley and vegetable soup is an excellent “kitchen sink” recipe, meaning that you can toss in just about any fresh or frozen vegetables or spices you happen to have on hand.

INGREDIENTS | SERVES 6

1 onion, chopped

2 carrots, sliced

2 ribs celery, chopped

2 tablespoons olive oil

8 cups vegetable broth

1 cup barley

1½ cups frozen mixed vegetables

1 (14-ounce) can crushed or diced tomatoes

½ teaspoon parsley

½ teaspoon thyme

2 bay leaves

Salt and pepper to taste

1. In a large soup or stock pot, sauté the onion, carrot, and celery in olive oil for 3 to 5 minutes, just until onions are almost soft.

2. Reduce heat to medium-low, and add remaining ingredients, except salt and pepper.

3. Bring to a simmer, cover, and allow to cook for at least 45 minutes, stirring occasionally.

Sesame and Soy Coleslaw Salad

INGREDIENTS | SERVES 4

1 head Napa cabbage, shredded

1 carrot, grated

2 green onions, chopped

1 red bell pepper, sliced thin

2 tablespoons olive oil

2 tablespoons apple cider vinegar

2 teaspoons soy sauce

½ teaspoon sesame oil

2 tablespoons maple syrup

2 tablespoons sesame seeds (optional)

While cabbage may not be your favorite vegetable, it’s a good one to work into your diet here and there. Because it’s mild in flavor, it serves as a great base for soups, salads, and other dishes. It’s also an excellent source of vitamin C.

1. Toss together the cabbage, carrot, green onions, and bell pepper in a large bowl.

2. In a separate small bowl, whisk together the olive oil, vinegar, soy sauce, sesame oil, and maple syrup until well combined.

3. Drizzle dressing over cabbage and veggies, add sesame seeds, and toss well to combine.

Spicy Southwestern Two-Bean Salad

This cold bean salad with Tex-Mex flavors is even better the next day—if it lasts that long!

ingredients | SERVES 6–8

1 (15-ounce) can black beans, drained and rinsed

1 (15-ounce) can kidney beans, drained and rinsed

1 red or yellow bell pepper, chopped

1 large tomato, diced

⅔ cup corn (fresh, canned, or frozen)

⅓ cup olive oil

¼ cup lime juice

½ teaspoon chili powder

½ teaspoon garlic powder

¼ teaspoon cayenne pepper

½ teaspoon salt

¼ cup chopped fresh cilantro

1 avocado, diced

Guess what? This recipe can also double as another kind of salad. Just omit the avocado and add some cooked pasta and extra dressing to turn it into a high-protein Tex-Mex pasta salad! Have this salad for lunch or a light dinner, and take the rest for leftovers the next day.

1. In a large bowl, combine the black beans, kidney beans, bell pepper, tomato, and corn.

2. In a separate small bowl, whisk together the olive oil, lime juice, chili powder, garlic powder, cayenne, and salt.

Tempeh “Chicken” Salad

Turn this great dish into a sandwich, or slice up some tomatoes and serve on a bed of lettuce.

ingredients | SERVES 3–4

1 package tempeh, diced small

3 tablespoons vegan mayonnaise

2 teaspoons lemon juice

½ teaspoon garlic powder

1 teaspoon Dijon mustard

2 tablespoons sweet pickle relish

½ cup green peas

2 stalks celery, diced small

1 tablespoon chopped fresh dill (optional)

For curried chicken salad, omit the dill and add half a teaspoon curry powder and a dash cayenne and black pepper. If you don’t feel up to dicing and simmering tempeh, try combining the dressing with store-bought mock chicken, or even veggie turkey or deli slices.

1. Cover tempeh with water and simmer for 10 minutes, until tempeh is soft. Drain and allow to cool completely.

3. Combine tempeh, mayonnaise mixture, peas, celery, and dill and gently toss to combine.

Sweet Potato Apple Latkes

Use your food processor to quickly process the potatoes, apples, and onion to a fine grate and cut the preparation time in half for this recipe. Serve topped with applesauce or nondairy sour cream.

INGREDIENTS | YIELDS 12 LATKES

3 large sweet potatoes, grated

1 apple, grated

1 small yellow onion, grated Egg replacer for

2 eggs

3 tablespoons flour

1 teaspoon baking powder

½ teaspoon cinnamon

½ teaspoon nutmeg

½ teaspoon salt Oil for frying

1. Using a cloth or paper towel, gently squeeze out excess moisture from potatoes and apples, and combine with onions in a large bowl.

3. Heat a few tablespoons of oil in a frying pan. Drop potato mixture in the hot oil a ¼ cup at a time, and use a spatula to flatten, forming a pancake. Cook for 3 to 4 minutes on each side, until lightly crisped.

Cuban Black Beans and Sweet Potatoes

Stir some plain steamed rice right into the pot, or serve it alongside these well-seasoned beans.

INGREDIENTS | SERVES 4

3 cloves garlic, minced

2 large sweet potatoes, chopped small

2 tablespoons olive oil 2 (15-ounce) cans black beans, drained

¾ cup vegetable broth

1 tablespoon chili powder

1 teaspoon paprika

1 teaspoon cumin

1 tablespoon lime juice Hot sauce, to taste

2 cups cooked rice

1. In a large skillet or soup pot, sauté garlic and sweet potatoes in olive oil for 2 to 3 minutes.

2. Reduce heat to medium-low and add beans, vegetable broth, chili powder, paprika, and cumin. Bring to a simmer, cover, and allow to cook for 25 to 30 minutes, until sweet potatoes are soft.

Sun-Dried Tomato Risotto with Spinach and Pine Nuts

The tomatoes carry the flavor in this easy risotto—no butter, cheese, or wine is needed.

ingredients | SERVES 4

1 yellow onion, diced

4 cloves garlic, minced

2 tablespoons olive oil

1½ cups Arborio rice

5–6 cups vegetable broth

⅔ cup rehydrated sun-dried tomatoes, sliced

½ cup fresh spinach

1 tablespoon chopped fresh basil (optional)

2 tablespoons vegan margarine (optional)

2 tablespoons nutritional yeast

Salt and pepper to taste

¼ cup pine nuts

If you’re using dehydrated tomatoes, rehydrate them first by covering in water for at least 10 minutes, and add the soaking water to the broth. If you’re using tomatoes packed in oil, add 2 tablespoons of the oil to risotto at the end of cooking, instead of the vegan margarine.

1. Heat onion and garlic in olive oil until just soft, about 2 to 3 minutes. Add rice and toast for 1 minute, stirring constantly.

2. Add ¾ cup vegetable broth and stir to combine. When most of the liquid has been absorbed, add another cup, stirring constantly. Continue adding liquid cup at a time until rice is cooked, about 20 minutes.

3. Add another cup broth, tomatoes, and spinach and reduce heat to low. Stir to combine well. Heat for 3 to 4 minutes, until tomatoes are soft and spinach is wilted.

4. Stir in basil, margarine, and nutritional yeast. Taste, then season lightly with a bit of salt and pepper.

5. Allow to cool slightly, then top with pine nuts. Risotto will thicken a bit as it cools.

Spanish Artichoke and Zucchini Paella

Traditional Spanish paellas are always cooked with saffron, but this version with zucchini, artichokes, and bell peppers uses turmeric instead for the same golden hue.

INGREDIENTS | SERVES 4

3 cloves garlic, minced

1 yellow onion, diced

2 tablespoons olive oil

1 cup white rice

1 (15-ounce) can diced or crushed tomatoes

1 green bell pepper, chopped

1 red or yellow bell pepper, chopped

½ cup artichoke hearts, chopped

2 zucchinis, sliced

2 cups vegetable broth

1 tablespoon paprika

½ teaspoon turmeric

¾ teaspoon parsley

½ teaspoon salt

1. In the largest skillet you can find, heat garlic and onions in olive oil for 3 to 4 minutes, until onions are almost soft. Add rice, stirring well to coat, and heat for another minute, stirring to prevent burning.

2. Add tomatoes, bell peppers, artichokes, and zucchini, stirring to combine. Add vegetable broth and remaining ingredients, cover, and simmer for 15 to 20 minutes, or until rice is done.

Orange Ginger Mixed Veggie Stir-Fry

Rice vinegar can be substituted for the apple cider vinegar, if you prefer. As with most stir-fry recipes, the vegetables are merely a suggestion; use your favorites or whatever looks like it’s been sitting too long in your crisper.

INGREDIENTS | SERVES 4

3 tablespoons orange juice

1 tablespoon apple cider vinegar

2 tablespoons soy sauce

2 tablespoons water

1 tablespoon maple syrup

1 teaspoon powdered ginger

2 cloves garlic, minced

2 tablespoons oil

1 bunch broccoli, chopped

½ cup sliced mushrooms

½ cup snap peas, chopped

1 carrot, sliced

1 cup chopped cabbage or bok choy

When stir-frying a saucy veggie dish, you can add quick-cooking Asian-style noodles right into the pan. Add some extra sauce ingredients and a fourth to a third cup of water. Add the noodles, stir up the sauce, reduce the heat so the veggies don’t scald, and keep covered for just a few minutes.

1. Whisk together the orange juice, vinegar, soy sauce, water, maple syrup, and ginger.

2. Heat garlic in oil and add veggies. Allow to cook, stirring frequently, over high heat for 2 to 3 minutes, until just starting to get tender.

3. Add sauce and reduce heat. Simmer, stirring frequently, for another 3 to 4 minutes, or until veggies are cooked.

Gingered Tofu and Bok Choy Stir-Fry

Dark leafy bok choy is a highly nutritious vegetable that can be found in well-stocked groceries. Keep an eye out for light green baby boy choy, which are a bit more tender but carry a similar flavor.

ingredients | SERVES 3

3 tablespoons soy sauce

2 tablespoons lemon or lime juice

1 tablespoon fresh ginger, minced

1 block firm or extra-firm tofu, well pressed

2 tablespoons olive oil

1 head bok choy or 3–4 small baby bok choys

½ teaspoon sugar

½ teaspoon sesame oil

Learn to love your leafy greens! Pound for pound and calorie for calorie, dark, leafy green vegetables are the most nutritious food on the planet. Try a variety of greens: bok choy, collard greens, spinach, kale, mustard greens, Swiss chard, or watercress. When you find one or two that you like, sneak it in as many meals as you can!

1. Whisk together soy sauce, lemon or lime juice, and ginger in a shallow pan. Cut tofu into cubes, and marinate for at least 1 hour. Drain, reserving marinade.

3. Carefully add reserved marinade, bok choy, and sugar, stirring well to combine.

Potatoes

INGREDIENTS | SERVES 4

4 potatoes

1 onion, chopped

1 tablespoon vegan margarine

2 tablespoons flour

1½ cups unsweetened soy milk

2 teaspoons onion powder

1 teaspoon garlic powder

2 tablespoons nutritional yeast

1 teaspoon lemon juice

½ teaspoon salt

½ teaspoon paprika Pepper, to taste

¾ cup bread crumbs or French fried onions (optional)

2. Slice potatoes into thin coins and arrange half the slices in a casserole or baking dish. Layer half of the onions on top of the potatoes.

3. Melt the margarine over low heat and add flour, stirring to make a paste. Add soy milk, onion powder, garlic powder, nutritional yeast, lemon juice, and salt, stirring to combine. Stir over low heat until sauce has thickened.

4. Pour half of sauce over potatoes and onions, then layer the remaining potatoes and onions on top of the sauce. Pour the remaining sauce on top.

5. Sprinkle with paprika and black pepper, and top with bread crumbs or French fried onions.

6. Cover and bake for 45 minutes; then bake uncovered for an additional 10 minutes. Allow to cool for at least 10 minutes before serving, as sauce will thicken as it cools.

Roasted Brussels Sprouts with Apples

Brussels sprouts are surprisingly delicious when prepared properly, so if you have bad memories of being force fed soggy, limp baby cabbages as a child, don’t let it stop you from trying this recipe!

ingredients | SERVES 4

2 cups Brussels sprouts, chopped into quarters

8 whole cloves garlic, peeled

2 tablespoons olive oil

2 tablespoons balsamic vinegar

¾ teaspoon salt

½ teaspoon black pepper

2 apples, chopped

Recycle this basic recipe by adding an extra garnish or two each time you make it: a touch of fresh rosemary, a couple shakes of a vegan Parmesan cheese, some chopped toasted nuts, or vegetarian bacon bits for crunch. For a Thanksgiving side dish, toss in some rehydrated dried cranberries.

2. Arrange Brussels sprouts and garlic on a single layer on a baking sheet. Drizzle with olive oil and balsamic vinegar and season with salt and pepper. Roast for 10 to 12 minutes, tossing once.

3. Remove tray from oven and add apples, tossing gently to combine. Roast for 10 more minutes, or until apples are soft, tossing once again.

Gnocchi and Purple Potatoes with Broccolini

This colorful dish is as delicious and nutritious as it is pretty! Vegetarian, High-fiber

INGREDIENTS | SERVES 4

1 (17.6-ounce) package fresh gnocchi

1 bunch broccolini, chopped and cooked

10 baby purple potatoes, cooked and cubed

1 (13.75-ounce) can artichoke hearts, drained and quartered

3 tablespoons capers

½ cup olive oil

3 tablespoons red wine vinegar

2 tablespoons pesto

Salt and freshly ground black pepper to taste

A knot-shaped pasta most commonly made with mashed potatoes and flour, gnocchi, when freshly made and right from the boiling water, are so delicate they seem to whisper. Another less common version is made with semolina flour, milk, and cheese. You can make potato gnocchi yourself, but fresh ones are sold at Italian markets and some supermarkets.

1. Cook the gnocchi according to package directions, drain, and put into a serving bowl. Add the broccolini, potatoes, artichoke hearts, and capers.

2. Whisk together the oil, vinegar, pesto, salt, and pepper. Pour over the vegetables and toss to combine. Serve.

Mexi Mac ‘n’ Cheese

This grownup version of mac ‘n’ cheese will rouse you with its fiery bite. You can kick this up a notch or two by adding both jalapeño and habanero chilies as a garnish … but you may need a fire extinguisher.

ingredients | SERVES 6

3 cups crushed taco chips

1 (8-ounce) package elbow macaroni

3 tablespoons butter

3 tablespoons flour

2 cups milk

1 cup hot or mild salsa

2 cups shredded Cheddar cheese

Salt and freshly ground black pepper to taste

4 ounces habanero cheese, cubed Jalapeño slices to taste

Flour tortillas for serving

1. Preheat the oven to 350°F. Layer 2 cups taco chips on the bottom of a 2-quart heatproof dish.

2. Cook the macaroni in lightly salted water until al dente. Drain and set aside.

3. Meanwhile, melt the butter and whisk in the flour and milk, stirring for a few minutes until the mixture begins to thicken and is lump-free. Stir in the salsa, Cheddar cheese, salt, and pepper. Combine the pasta with the cheese sauce and spoon into the prepared dish. Top with the remaining chips, the habanero cheese, and jalapeño slices.

4. Bake for about 30 minutes or until the cheese is melted throughout. Serve with softened flour tortillas.

Apple, Quince, and Barley Tart

For convenience’s sake, use a readymade piecrust just out of the freezer. This meal comes together quickly. Despite its sweetness, the dish makes a pleasant supper or brunch main course because the barley provides an earthy flavor counterpoint to the apple and jelly.

INGREDIENTS | SERVES 4–6

2 large eggs, lightly beaten

1 cup shredded Swiss cheese

2 cups cooked and cooled barley

1 firm cooking apple, cored and sliced

1 quince, peeled, cored, and sliced

½ cup chopped dates 1 (9”) deep-dish piecrust

3 tablespoons apple jelly

A favorite Mediterranean, Asian, and Hispanic fruit, the quince resembles a green-yellow apple, but its flesh is very firm and its flavor is tart. Quince is high in pectin and adds a thickening power to jams and jellies. Some folktales attribute healing powers to quince: it purportedly cures upset stomachs, among other ills.

2. Combine the eggs and cheese in a large mixing bowl and stir in the barley, apple, quince, and dates. Mix together well and spoon the mixture into the piecrust. Spoon the apple jelly over top.

3. Bake for about 30 minutes or until the crust browns. Cool slightly before serving.

CHAPTER 8
Vegetarian and Vegan Delights

Green and Black Olive Tapenade

Easy Asian Dipping Sauce

Roasted Red Pepper Hummus

Fresh Basil Bruschetta with Balsamic Reduction

Hot Artichoke Spinach Dip

Fresh Mint Spring Rolls

Mango Citrus Salsa

Ten-Minute Cheater’s Chili

Chili Masala Tofu Scramble

Vegan Pancakes

Quick Breakfast Burrito with Avocado and Soy Cheese

Veggie Burger Chili

Cashew Cream of Asparagus Soup

Indian Curried Lentil Soup

Cream of Carrot Soup with Coconut

Barley Vegetable Soup

Sesame and Soy Coleslaw Salad

Spicy Southwestern Two-Bean Salad

Tempeh “Chicken” Salad

Sweet Potato Apple Latkes

Cuban Black Beans and Sweet Potatoes

Sun-Dried Tomato Risotto with Spinach and Pine Nuts

Spanish Artichoke and Zucchini Paella

Orange Ginger Mixed Veggie Stir-Fry

Gingered Tofu and Bok Choy Stir-Fry

Potatoes

Roasted Brussels Sprouts with Apples

Gnocchi and Purple Potatoes with Broccolini

Mexi Mac ‘n’ Cheese

Apple, Quince, and Barley Tart

CHAPTER 8Vegetarian and Vegan Delights

Green and Black Olive Tapenade

Easy Asian Dipping Sauce

Roasted Red Pepper Hummus

Fresh Basil Bruschetta with Balsamic Reduction

Hot Artichoke Spinach Dip

Fresh Mint Spring Rolls

Mango Citrus Salsa

Ten-Minute Cheater’s Chili

Chili Masala Tofu Scramble

Vegan Pancakes

Quick Breakfast Burrito with Avocado and Soy Cheese

Veggie Burger Chili

Cashew Cream of Asparagus Soup

Indian Curried Lentil Soup

Cream of Carrot Soup with Coconut

Barley Vegetable Soup

Sesame and Soy Coleslaw Salad

Spicy Southwestern Two-Bean Salad

Tempeh “Chicken” Salad

Sweet Potato Apple Latkes

Cuban Black Beans and Sweet Potatoes

Sun-Dried Tomato Risotto with Spinach and Pine Nuts

Spanish Artichoke and Zucchini Paella

Orange Ginger Mixed Veggie Stir-Fry

Gingered Tofu and Bok Choy Stir-Fry

Potatoes

Roasted Brussels Sprouts with Apples

Gnocchi and Purple Potatoes with Broccolini

Mexi Mac ‘n’ Cheese

Apple, Quince, and Barley Tart

CHAPTER 8
Vegetarian and Vegan Delights