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My Favorite Vegetarian Recipes     Updated 5/21/09             Comments on a recipe? Post here.

Southwestern Pitas with Avocado Spread Indian Coconut Rice Pudding Chai Applesauce
Vegetables Wellington Philly Cheese "Steak" Sandwich Chilaquile

Portable Sweet Potato Black Bean Burritos

The MOTHER of All "Meatloaves" with Roasted Vegetables High-Protein Oatmeal and Low-Calorie Oatmeal Vegan Chocolate-Toasted Coconut Cupcakes

Here are a few of my best recipes that I've made many times over. My criteria are that dinners have to be kid-friendly, not too time-consuming, healthy (fresh ingredients, good fats), and not use too many expensive or hard-to-find ingredients. Oh, and they must taste good ... that's the tough part. I've eaten so many awful vegetarian recipes in my life that I think really good ones are worth reposting. Enjoy, and if you have one you think I'd like, please send it, too, and I'll keep adding to this page.

PHILLY CHEESE "STEAK" SANDWICH
This is my new favorite sandwich. It is that good...I have dreams about it.

1 TBSP olive oil
1 small or 1/2 large onion, cut into thin crescents
1 small green pepper, sliced into thin pieces
2 cups Morningstar Farms Meal Starters crumbles
1 1/2 TBSP Worcestershire sauce
4 whole-grain hoagie rolls
Sliced white cheddar cheese (go crazy)
Mayonnaise
Sliced tomato, shredded lettuce

Heat olive oil in a large skillet. Add onion and pepper and saute until soft. Add veggie burger crumbles with Worcestershire sauce, and saute briefly until vegetables are well done and burger crumbles are slightly browned. Heat broiler. Assemble sandwiches on a cookie sheet: spread mayonnaise on an open-faced hoagie roll, distribute filling and top with tomatoes and cheese. Place under the broiler for a couple of minutes until the cheese is melted and the bun is slightly toasted. Add lettuce, if you wish. Makes 4 sandwiches.
(Adapted from an original recipe from "The Grit" cookbook by Jessica Greene and Ted Hafer.)

CHEESY POLENTA WITH MUSHROOM GRAVY
This is the ultimate vegetarian comfort food. Use more exotic mushrooms for even better flavor.

Cheesy Polenta:
2 cups milk
2 cups water
1/4 tsp nutmeg*
1/2 tsp salt
1 1/4 cup cornmeal
2 TBSP butter, cold and cut into bits
4 TBSP grated Parmesan
1/2 cup grated sharp cheddar
1/2 cup grated Monterey Jack or muenster

Grease a 9-inch pie plate. Combine milk, water, nutmeg, and salt in a medium saucepan and bring to a boil. Reducing the heat to a simmer, very slowly sprinkle in the cornmeal, whisking continuously and breaking up lumps. Cook 5 minutes or until the cornmeal mixture starts to pull away from the sides of the pan. Remove from heat and whisk in 1 1/2 T butter and 2 T of the Parmesan cheese. With a spatula, spread half the polenta mixture into the prepared pie plate, then top with the grated cheddar and Jack. Spread on the remaining polenta, then sprinkle on the remaining 2 T of parmesan and dot with the remaining 1/2 T of butter. Let the polenta sit while you start making the gravy. Or, you can refrigerate for up to 24 hours. Preheat the oven to 400 and bake for 30 minutes until golden. (A good point to put this in the oven is while the gravy has to simmer for 30 minutes.)
*Don't forget this -- it's essential to the flavor.

Mushroom Gravy:
2 T olive oil
3 cups diced mushrooms
1/3 cup chopped onion
2 cloves garlic
1 cup vegetable broth
1/2 cup white wine
1/4 tsp rubbed sage
1/2 tsp salt
1/4 tsp pepper
2 TBSP flour dissolved into 1/4 cup milk
1 cup milk or half-and-half*

Saute onion and mushroom bits in the oil for ten minutes. Add the garlic, sage, and pepper, and saute 5 minutes. Add the wine and saute another five minutes. (This is a good point to put the polenta in the oven!) Add the broth, and then simmer for about 25 minutes or until the liquid is reduced by half, stirring occasionally. Stir in the flour/milk mixture and stir until thickened and bubbly. Then stir in the milk or half-and-half and cook a couple of minutes more.
*You can use fat-free half-and-half, and another great lowfat method is to mix extra milk powder into regular milk to make it creamier.

To serve, slice polenta into pie-shaped wedges and top with a generous amount of gravy! Makes around 5 servings. (Polenta: Quick Vegetarian Pleasures by Jeanne Lemlin, gravy recipe by me.)

VEGAN CHOCOLATE-TOASTED COCONUT CUPCAKES
I was inspired by "Vegan Cupcakes Take Over the World" to create my own vegan cupcake.

2 1/4 cup unbleached all-purpose flour
1 1/2 cups sugar
1/2 cup baking cocoa
1 1/2 tsp. baking soda
3/4 tsp. salt
1 1/2 cups warm water
1/2 cup canola oil
1 1/2 tsp vanilla extract
1 1/2 tsp vinegar
Frosting:
1/3 cup melted nonhydrogenated margarine
1/2 tsp coconut extract
1/2 tsp vanilla extract
3 cups powdered sugar
1/4 cup-plus* light coconut milk
1 cup toasted coconut

Preheat oven to 350 and add liners to a 12-cup muffin tin. In a large bowl, mix the dry ingredients together, then stir in the water, vanilla, and oil. Mix well. Pour the vinegar into the batter and swirl it in: the vinegar will create light streaks. Don't overmix. Bake for 18-20 minutes until done in the center. Cool completely before frosting.

To make frosting: Heat a skillet over medium heat and add sweetened flaked coconut. Toss with a spatula until browned. Remove and cool. In a large bowl mix the powdered sugar a little at a time into the melted margarine and extracts. Add the coconut milk and mix. Add more coconut milk as necessary to make a thick but spreadable frosting. Frost the cooled cupcakes and sprinkle tops with toasted coconut. Refrigerate.

CHEESY MUSHROOM BURGERS
I started with a Yoga Journal recipe and tweaked it over time until it became the tastiest veggie burger recipe I've ever had. It has the texture of meat, and the flavor is awesome. This gets a big thumbs-up from everyone in the family.

1 1/2 cups finely chopped mushrooms
3 large eggs, beaten
1/4 cup seasoned bread crumbs
1/4 cup oat bran (plus)
1/2 cup chopped parsley
4 ounces of shredded cheese (Mexican blend is good)
1/4 cup chopped onion
1/2 tsp onion powder
1 tsp Worcestershire sauce
1/2 tsp salt
1/8 tsp black pepper
1/2 cup Panko (Japanese breading)
Oil for frying
Sliced provolone cheese (or other)
Four whole-wheat hamburger buns, toasted
Sliced tomatoes, onions, and condiments.

Combine ingredients through pepper in a medium bowl and mix; it helps to use your hands. The texture should be formable but leave your hands slightly wet. If the mix is too wet to pick up, add more oat bran a little at a time. Shape into four balls, roll in Panko, and then flatten into patty shapes on a piece of wax paper. Pour oil into a large skillet so that it covers the bottom. Fry the patties on medium heat and flip when the bottoms brown (around 4 minutes). Fry about 1-2 minutes on the second side. Drain on paper towels. Serve on buns with cheese and your other favorite stuff. Makes about 5 burgers.

CHILAQUILE
This is one of my family's favorites. It's very colorful and tastes awesome; a good way to "eat the rainbow," as they say.

1 cup chopped onion
1 TBSP olive oil
1 cup chopped tomatoes
1 1/2 cups fresh or frozen sweet corn
1 1/2 cups cooked black beans (1 drained can)
2 TBSP fresh lime juice
1 tsp salt
1/2 tsp black pepper
2 cups rinsed, stemmed, and chopped Swiss chard or spinach
2 cups crushed tortilla chips
8 ounces grated sharp cheddar cheese
2 cups of your favorite red salsa (I like Newman's Own)

Preheat the oven to 350 and spray an 8X8" square baking pan. Saute the onions in the oil for about 8 minutes, until translucent. Stir in the tomatoes, corn, black beans, lime juice, salt, and pepper and saute for another 5-10 minutes until heated through.

Meanwhile, in another saucepan, blanch the greens in boiling water to cover to 1-3 minutes, until just barely wilted but still bright green. (I've been known to skip and just microwave when time is short, or use frozen...) Drain and set aside.

Spread half the crushed tortilla chips on the bottom of the pan, and spoon the sauteed vegetables over the top, then sprinkle on about 2/3 of the cheese. Arrange the greens evenly over the cheese, and spoon on half the salsa. Finish with the rest of the tortilla chips and top with the remaining salsa and cheddar. Bake for 35-40 minutes, until the cheese is bubbling and beginning to brown. (from Moosewood Lowfat Favorites)

QUICK EGGPLANT PARMESAN
People are often opposed to eating eggplant until they taste this. This is my favorite vegetarian dinner, served with homemade garlic-wheat bread and a salad.

1 large eggplant, cut into 1/4" slices (about 20 slices)
2 eggs
2 TBSP water
1 1/2+ cup dried Italian seasoned bread crumbs
1 cup shredded mozzarella cheese
1/2 cup shredded parmesan
2 cups of your favorite spaghetti or marinara sauce (I like to add some sauteed onions and garlic and sometimes extra tomato paste and wine to my sauce)
Cooking spray

Grease an 11X7" baking pan, and preheat the oven to 375. Heat a large skillet and spray with cooking spray. (Hint: You can cut prep time way down by using a griddle or two skillets, as this is the time-consuming part.) Dip each eggplant slice into the egg mixture and the coat in bread crumbs. Fry on heated skillet until each side is browned and eggplant has softened. Spray the skillet between slices as needed.

Layer half the slices in the pan, edges overlapping. Cover with half the sauce and half the parmesan cheese. Layer the other half of the eggplant slices on top, top with the rest of the sauce, the mozzarella cheese, and the rest of the parmesan. Bake for about 20 minutes until the cheese is bubbling.

PORTABLE SWEET POTATO BEAN BURRITOS
These are incredibly tasty -- sweet potatoes and black beans go so well together. They are also great to freeze and use later for lunches. When you're ready, just wrap the frozen burrito in a paper towel and microwave for about 90 seconds.

1 TBSP olive oil
1 small sliced red onion (1 cup)
1 small sweet potato, cut into 1/4" cubes (or use canned)
1 can rinsed and drained black beans
2 cups packed baby spinach
1 chipotle with adobo sauce (from a can) minced, optional
2 tsp roasted sunflower seeds
Whole wheat tortillas
1/2 cup shredded lowfat cheese

Heat the oil in a medium skillet over medium-high heat. Add the onion and sweet potato, if using fresh, season with salt to taste, and toss to coat the vegetables with oil. Cover and reduce heat to medium and cook, stirring occasionally, for 7-8 minutes or until heated through. Add the beans, spinach, and chipotle if using, cover, and cook, stirring for 3 minutes or until the spinach has wilted and the beans are warm. Sprinkle with sunflower seeds and remove from heat. Heat the tortillas and divide filling evenly as desired, sprinkle with the cheeses, and roll.

VEGETARIAN PAD THAI
My husband's favorite. He always asks for this.

2/3 cup Thai sweet chili sauce
1/4 cup packed brown sugar
2 TBSP water
2 TBSP fish sauce
1 1/2 tsp bottled fresh ginger
1 tsp chopped seedless serrano chile, or hot sauce
1/2 pound wide Thai rice stick noodles
2 1/2 TBSP vegetable oil, divided
1 (12-oz.) package extra-firm tofu, drained and cut into 1/2-inch cubes
2 large egg whites
1 large egg
3 garlic cloves, minced
2 cups fresh bean sprouts
3/4 diagonally cut green onions
1/2 cup minced fresh cilantro, plus extra for topping
1/3 cup chopped dry-roasted peanuts

Combine the first six ingredients in a bowl and set aside. Cook noodles in boiling water for about five minutes until done, then drain and rinse with cold water; set aside. Heat 2 TBSP of oil in a large nonstick skillet over medium-high heat. Add tofu and cook until browned, stirring occasionally. Remove from pan.

Combine egg and egg whites, stirring with a whisk. Heat 1/2 TBSP oil in pan, add garlic, and stir fry for a few seconds, then add egg mixture and soft-scramble. Stir in chili sauce mixture and noodles, stir in well, and cook for 2 minutes. Stir in fried tofu, bean sprouts, green onions, and cilantro, and cook about 3-4 minutes until bean sprouts are crisp tender and mixture is thoroughly heated. Sprinkle about 1/4 cup extra cilantro over each serving and sprinkle with 1-2 tsp peanuts. Makes six servings. About 350 calories per serving, 10 g fat, 11 g protein, 2.5 g fiber
(Inspired by an original Cooking Light recipe)

SOUTHWESTERN CHEESE AND VEGETABLE ENCHILADAS
This is the ultimate enchilada recipe. The sauce is amazing.

Eight 6-inch corn tortillas
butter for brushing*
salsa for brushing*

FILLING:
2 T canola oil
5 minced cloves garlic
1 tsp dried oregano
3/4 chopped green bell pepper (about 1 medium)
3/4 chopped red bell pepper (about 1 medium)
1 large chopped tomato (1 cup)
1/4 cup sliced pitted greek or green olives**
4 or 5 scallions, sliced***
1/4 tsp salt
1 cup grated jalapeno pepper jack
1 cup grated extra-sharp cheddar

SAUCE:
2 T butter
2 T unbleached white flour
3/4 cup salsa
1/2 cup cream
1 tsp cumin
1/2 tsp coriander

*I usually don't bother with this step. I'm sure it makes it much tastier, but it's time-consuming. If you do it, let me know if it makes a difference.
**I usually just use black.
***I never use scallions, and just use regular onions and saute them with the garlic.

Preheat oven to 400 degrees. Heat a skillet over medium heat. Brush the tortillas with a dab of butter and salsa and fry them lightly, about 30 seconds each side, and set aside.
Wipe out the skillet, and heat the oil over medium heat. Saute the garlic, oregano, and peppers until barely tender, 3-4 minutes. Remove the pan from the heat, and stir in the tomato, olives, scallions, and salt.
Spread the tortillas on a work surface. Divide the filling among them, placing about 1/4 cup in a line down the center. Sprinkle with the cheeses. Roll up and bake in a greased casserole dish, 10-15 minutes until crisp.
To make the sauce, melt the butter in a saucepan and whisk in the flour. Add the cream and cook until thickened. Whisk in the rest of the ingredients and cook another minute or so. Pour over the finished enchiladas and serve. (From Beyond the Moon, by Ginny Callan)

ULTIMATE VEGGIE SANDWICH

4 whole-grain English muffins, split and toasted
1 mashed avocado
1 cup alfalfa sprouts
1 small tomato, chopped
1 small sweet onion, chopped
4 TBSP low-fat ranch dressing
1 cup shredded smoked cheddar cheese

Preheat broiler. Place each muffin open-faced on a cookie sheet. Spread each half with mashed avocado, then distribute the rest of the ingredients evenly, topping with the cheese. Broil for a few minutes until the cheese is melted and bubbly.

A MUFFIN FOR ALL OCCASIONS
This is a slight adaptation of the muffin recipe the women in my family have passed down for years. Thanks to Grandma Hoff and my mom!

1 1/2 cups unbleached flour or whole-wheat pastry* flour
1/2 cup sugar
2 tsp baking powder
1/2 tsp salt
1/2 cup milk
1/4 cup canola oil
1 tsp vanilla
1 egg, beaten
1 cup blueberries OR 2 small mashed bananas
Turbinado sugar (raw sugar) or cinnamon-sugar for sprinkling

Preheat oven to 400 degrees and place liners in a 12-cup muffin tin or use cooking spray. Combine all dry ingredients in a large bowl and mix with a fork. In a separate small bowl, beat the egg and then stir in the milk, oil, and vanilla. Make a "well" in the center of the dry ingredients and pour in the milk mixture. Very gently fold the two together, mixing as little as possible and leaving the batter only just moistened. Fold in the fruit. (NOTE! People always screw up muffins, and it's because they overmix. This will make your muffins tough and "peaked." Muffins are like pie crust -- the less you mess with the batter, the better.) Fill muffin cups about 2/3 of the way full, and sprinkle the tops with turbinado sugar or cinnamon and sugar. Bake for 12 minutes.
*Never use regular whole wheat flour, or your muffins will be heavy and dense. Bob's Red Mill makes a fantastic whole-wheat pastry flour, and I use it for just about everything that's made with baking powder.


BLACK BEAN, CORN, AND CHEDDAR FRITTERS
Because admit it, it's fun to fry stuff. And then dip it.

1/2 cup yellow cornmeal
1/2 cup unbleached flour
1/2 tsp baking powder
1/2 tsp salt
1 tsp chili powder
1/2 tsp ground cumin
dash of cayenne
1/2 cup milk
1 egg yolk
1 cup cooked black beans
1 cup sharp grated cheddar (4 oz.)
1/2 cup corn kernels
2 TBSP minced fresh cilantro
3/4 cup chopped red pepper, sauteed
2 TBSP diced roasted mild green peppers
2 egg whites

Canola oil for frying (for extra flavor, add a tbsp or two of butter to this)
Sour cream for serving
Salsa for serving
Other optional stuff for serving: avocado, guacamole, cheese dip, etc.

Stir together the cornmeal, flour, baking powder, salt, chili powder, cumin, and cayenne in a medium-sized bowl.
In a separate bowl, beat the milk with the egg yolk and mix it into the dry ingredients. Stir in the beans, cheese, corn, cilantro, red peppers, and green chiles. In another bowl, beat the egg whites until stiff and gently fold into batter. Heat the oil in a deep 10" skillet on medium-high (I find slightly lower than this is best) so that a drop of batter sizzles and rises to the top when you put it in the pan. I put in several inches of oil so they don't stick to the bottom. Spoon in 1/4 cup batter per fritter and fry until golden, 3-5 minutes, turn over and fry a minute or two more. Drain on paper towels and serve with salsa, sour cream, and guacamole. (From Beyond the Moon by Ginny Callan)

MOCHA PUDDING CAKE
This is a small recipe for when you want just enough for a little dessert after dinner -- but not enough that you'll be tempted to eat seconds and thirds. You'll want seconds and thirds, but there won't be any! This can be in the oven in less than 10 minutes, and it bakes with its own pudding layer on the bottom. This makes four small servings.

1/4 cup + 2 TBSP sugar
1 TBSP butter
1/4 cup milk
1 TBSP brewed coffee, Kahlua, or water
1/2 cup unbleached all-purpose flour
2 TBSP unsweetened cocoa powder
3/4 tsp baking powder
pinch of salt
Cooking spray
Whipped cream or low-fat ice cream
--------------------
1/3 cup sugar
2 TBSP unsweetened cocoa powder
1 tsp instant espresso or coffee granules
1/2 cup plus 2 TBSP boiling water

Preheat oven to 350 and grease a very small baking pan, around 6X9". Melt the butter in a glass bowl and mix in the 1/4 cup plus 2 TBSP sugar. Add milk and liqueur or coffee, beat well. In a small bowl, mix together the flour, baking powder, 2 TBSP cocoa, and salt. Add the dry ingredients to the wet ingredients gradually and stir until well-blended. Spoon the batter evenly into the greased pan.

In a separate bowl, combine the 1/3 cup sugar, 2 TBSP cocoa powder, and teaspoon of espresso powder. Sprinkle over the top of the batter and pour the boiling water over batter. Do NOT stir. Bake for about 20 minutes until the middle just barely springs back when touched. The pudding will be bubbling up around the edges. Invert servings into bowls and top with whipped cream or ice cream.

VEGETARIAN TAQUITOS
These are easy and fast; and you can make the filling the night before and refrigerate it to save time. These are very mild as written, so spice them up if you want! Also, you can't tell these are vegetarian.

1 tsp canola oil
1/2 cup finely chopped onion
1 tsp minced garlic
1 1/2 cups veggie burger crumbles or veggie ground round*
3 TBSP tomato paste
1/2 cup sweet corn kernels
1/4 tsp salt
1/4 tsp cumin
1/4 tsp ground pepper
1 (4.5 oz.) can chopped green chilies, undrained
--------------------------------
2 cups vegetable broth
16 (6-inch) corn tortillas
about 2/3 cup shredded sharp cheddar cheese
Cooking spray
Guacamole, salsa, cheese dip, or sour cream for dipping

To prepare filling, heat oil in a large skillet and add onion and garlic. Saute about three minutes or until onion is tender. Add veggie ground round, tomato paste, corn, seasonings, and green chilies, and saute for 5 minutes. Preheat oven to 425.

In a saucepan, bring broth to a boil. Reduce heat and simmer. Working with 1 tortilla at a time using tongs, carefully pass the tortilla quickly through the broth and place on paper towel. Spread 1 TBSP filling down bottom third of tortilla, sprinkle with 2 tsp cheese. Roll up and place on greased baking sheet, seam side down. Spray rolls with cooking spray. Bake for about 15 minutes until rolls are crispy. Serve with guacamole, salsa, or sour cream for dipping.
8 servings, 2 taquitos per serving. 185 calories, 4.5 grams fat, 13 grams protein, 5 grams fiber.

*I like Morningstar Farms Meal Starters burger crumbles. It costs about the same as ground beef, and it tastes really good, so I always keep a couple of bags in the freezer.

SARA'S BLACK BEAN BURGERS
I'm not crazy about bean burgers, but these have awesome flavor. The key to these is to make them fairly thin so the inside cooks -- if you like a thicker burger, stack two together. My favorite is to serve them with sweet potato fries. Makes 5-6 patties.

1 can (14 oz.) black beans, drained
3/4 cup chopped onion
2 cloves garlic or 1/4 tsp garlic powder
1 tsp cajun seasoning
1 TBSP ketchup
1 egg
1/2+ plus cups seasoned bread crumbs*
1/4 cup oat bran
1 TBSP dried parsley
3 TBSP parmesan cheese
1/2 cup Panko flakes (Japanese breading)
Canola oil
----------------------------------------------
5-6 toasted whole wheat hamburger buns
Ketchup or ranch dressing
Condiments: cheese, tomato slices, onion, lettuce

Place onion and garlic in food processor and process until fine. Add well-drained black beans and process until beans are mashed in consistency. Place in medium mixing bowl and add seasoning, ketchup, egg, bread crumbs, oat bran, parsley, and cheese. Mix well. *Add additional bread crumbs if needed until the mixture is shapeable... like soft cookie dough. Refrigerate if desired to make firmer. Shape into ball and roll in Panko crumbs; flatten patty on waxed paper. These should be less than 1/2" thick. Heat enough oil in a skillet to cover the bottom. Fry the patties until each side is lightly browned and crisp.

VEGETABLES WELLINGTON
This was the Vegetarian Times recipe of the year for 2008. It is awesome... it's rich and a bit of work, but great when you need something foolproof for guests.

1 TBSP plus 1 tsp olive oil, divided
1 lb asparagus, cut into 1 1/2-inch pieces
2 medium red bell peppers, cut into thin strips
1 medium onion, thinly sliced (1 1/2 cups)
1 5 oz pkg baby spinach leaves
1 10-oz. log goat cheese
1 4-oz. jar pesto sauce
1 large egg
1 17.3-oz pkg frozen puff pastry, thawed

Preheat oven to 425. Coat baking sheet with cooking spray. Heat 1 TBSP oil over medium-high heat. Add asparagus, bell peppers, and onion, and saute 5-10 minutes or until veggies begin to soften. Add spinach, remove from heat, and stir until spinach wilts. Cool.

Combine goat cheese and pesto in bowl. Beat egg with 2 tsp water in separate bowl. Lay 1 sheet puff pastry on well-floured work surface. Cut into 8 rectangles. Brush edges of rectangles with egg. Scoop 2 TBSP sauteed veggies into center of each rectangle, keeping edges clear. Top with pesto-cheese mixture. Cut remaining puff pastry sheet into 8 rectangles and place on top of vegetables and cheese, stretching dough gently by hand to cover entire surface. Press edges firmly with fingers or fork to seal tightly. Place on prepared baking sheet and brush tops with egg. Chill 10 minutes.

Bake 20-25 minutes or until pastry is golden brown. Meanwhile, heat tomato sauce in saucepan until warm.
(Vegetarian Times... original recipe serves this on top of tomato sauce, but I think the tomato sauce kind of ruins it.)

HIGH-PROTEIN OATMEAL
This hot cereal is also lower in carbs. If you're not familiar with TVP, get to know and love it. Made from defatted soy flour, it has 12 grams of protein per 1/4 cup, and only 80 calories. It's also loaded with iron, and it's inexpensive and easy to use. You can usually find it in the bulk section, and Bob's Red Mill also makes it. As written, this recipe has about 20-24 grams of protein. (1 microwave serving)

1/4 cup textured vegetable protein (TVP)
1/4 cup quick-cooking rolled oats
3/4 cup water
A spoonful of nut butter
Your favorite milk and sweetener to taste
Other great options:
Dried fruit and spices, bran

Mix the TVP, oats, and water in a small bowl and microwave for about 2 minutes, stirring a couple of times. Stir in nut butter until melted, and add milk/soymilk until smooth. Sweeten to taste and add fruit or additional nuts.

LOW-CALORIE OATMEAL
If you're trying to eat lighter, or you need a quick snack, try this one. Kids also love this. (1 small microwave serving)

1/4 cup quick-cooking rolled oats
1/2 cup water
1/4 cup applesauce
2 TBSP light pancake syrup
Cinnamon

Mix the oats and water in a small bowl and microwave for about 90 seconds to 2 minutes, stirring a couple of times. Stir in applesauce, syrup, and cinnamon.
CHAI APPLESAUCE
If you've never had homemade applesauce, you haven't lived. If you have one of those handy apple corer-peelers, this takes about five minutes to get going. The blend of spices is awesome.

2 lbs Granny Smith apples, peeled, cored, and cut up (about 6 small-medium)
1/2 cup spiced apple cider
1 cup brown sugar
1 1/2 TBSP lemon juice
1/2 tsp cinnamon
1/8 tsp nutmeg
1/8 tsp cardamom

In a large saucepan, stir apples and cider together. Bring to a boil and lower heat, simmering about 20 minutes. Stir occasionally. Add sugar, lemon juice, and spices, and simmer about 10 minutes more. Store tightly covered in the refrigerator. Makes about 4 cups. (Cooking Light)

INDIAN COCONUT RICE PUDDING
Great for breakfast, too.

1/3 cup white rice (jasmine works well)
1 can regular coconut milk
1 cup skim milk
1/4 cup sugar
1 TBSP raisins
1 TBSP toasted sliced almonds*
1 TBSP sweetened flaked coconut
1/4 tsp cardamom

Mix rice, milks, and sugar in a saucepan and bring to a boil over medium-high heat. Lower heat to a simmer and cook uncovered for about 25 minutes, stirring frequently, until rice is tender and pudding is very thick. Stir in cardamom, raisins, almonds, and coconut and stir well. Makes about 4 servings.

*To toast almonds, heat a dry frying pan on high and toss almonds until very lightly browned.

SOUTHWESTERN PITAS WITH AVOCADO SPREAD
The flavor of these is awesome; don't skimp on the avocado spread. This is my own adaptation of one of Cooking Light's vegetarian recipes of the year.

1 (15-oz.) can pinto beans, rinsed and drained
1/2 cup shredded Mexican blend cheese
1/4 finely crushed tortilla chips
2 TBSP finely chopped green onion
1 TBSP finely chopped fresh cilantro
1/8 tsp ground cumin
1 large egg white
Cooking spray
-------------------------------------------------
SPREAD:
1 large avocado, mashed
1/4 cup finely chopped tomato
2 TBSP finely chopped red onion
1/4 cup light sour cream
2 tsp lime juice
1/4 tsp salt
-------------------------------------------------
4 whole wheat pitas, cut in half
Sliced red onion
Shredded lettuce

Preheat oven to 375. In a large bowl, mash beans, and add the cheese and ingredients through the egg white, combine well. Grease a cookie sheet very generously, and using a spring-release ice cream scoop, create 8 patties and flatten to oval shapes about 1/2" thick. Spray the tops with more cooking spray. Bake for 10 minutes, turn over and bake another 5 minutes until lightly browned.

For spread, combine all ingredients in a small bowl and mix well. In each pita half, place one patty, a couple of generous spoonsful of avocado spread, red onion rings, and shredded lettuce. Serve warm. Makes 8 pita halves.

 

THE MOTHER OF ALL "MEATLOAVES" WITH ROASTED VEGETABLES
I think most vegetarian meatloaves are barely edible, much less tasty. (Lentil loaf, anyone?) I've never come up with one that even comes close -- until this one. This is the best vegetarian meatloaf on the planet. If you wish to challenge me, let me know! Other than the lack of grease, this has better flavor and is otherwise barely distinguishable from the meatloaf you remember and love, from Lunch Lady Land. (PS -- If you're one of those veggies who doesn't like meat-like dishes, stay far away from this one!)

1/2 of one 14-oz. tube of Gimme Lean sausage-style ground "beef"
1 (12-oz.) package of vegetarian burger crumbles, thawed (i.e. Morningstar Farms)
1 small onion, chopped
2 eggs, beaten
1 1/2 TBSP Worcestershire sauce
1 tsp. salt
1/3 tsp. black pepper
1 tsp. onion powder
1 tsp rubbed sage
1/2 tsp garlic powder
2 tsp honey mustard
1 TBSP olive oil
3/4 cup bread crumbs (I like half plain, half seasoned)
1/3 cup milk
2 cheese sticks (optional)
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Sauce: 1/2 cup ketchup
1 tsp honey mustard
1 TBSP + 1 tsp brown sugar
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Vegetable mixture:
4-5 small/medium potatoes, such as Yukon Gold or red, cut into 1" pieces
4 large carrots, cut into 1" pieces
1 TBSP olive oil
generous pinch of sugar
All-purpose seasoning to taste (such as Spike)

Preheat oven to 350. In a large bowl, combine thawed crumbles, "sausage," onion, beaten eggs, Worcestershire sauce, salt, pepper, onion powder, sage, garlic powder, mustard, oil, bread crumbs, and milk. Mix well with your hands. In a separate bowl, toss cubed vegetables with oil, sugar, and seasonings until evenly coated.

Grease a 9X13" baking dish, and form a loaf shape in the middle. Press two cheese sticks into the middle of the loaf, down the center line and form mixture over the top. Mix together the ketchup, mustard, and brown sugar and spread evenly over the loaf. Spread the vegetables around the loaf. Bake 60-80 minutes total, stirring the vegetables at around 30 minutes and every 15 minutes thereafter. Cook until vegetables are tender. Let stand 15 minutes before slicing. (Makes 9 servings, with roughly 250 calories each.)

 

 

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