Ingredients (use vegan versions):

• 2 pints of raspberries
• 1 can of pineapple chunks
• 1 pint blueberries
• 2 bananas
• 1 cup of strawberries
• 1/2 cup of vegan sugar (more or less to taste)
• any other fruit to taste

Directions:

Cut strawberries into quarters. Put
raspberries, blueberries, strawberries,
and vegan sugar in bowl, mix carefully. Put
bowl in fridge for 30 minutes. Remove
bowl, mash fruit into sauce. Leave
chunks if desired. Slice bananas, add.
Add pineapples. Mix together. Eat by
itself, or over ice cream, bananas,
pancakes, cakes, just about anything.

Variation 1: add one half part orange
juice, one half part fruit mush in
blender, blend for smoothie.

variation 2: add corn syrup (1:4 corn
syrup: smoothie) to smoothie and freeze
for sorbet

Serves: depends on how you eat it

Preparation time: 5 minutes work, 30 minutes waiting

Ingredients (use vegan versions):

• 2-3 tablespoons unrefined sesame oil (not toasted, or use canola oil if you don’t have)
• 3-4 medium carrots, sliced 1/2 inch or so
• 1 small sweet potato if you have, cubed
• 1 heaping tablespoon nutritional yeast
• 3-4 thick slices ginger
• 1 piece kombu
• 6 cups water
• 1/2 cup or so frozen peas
• 1/2 cup or so frozen broccoli florets or green beans cut into small pieces, if you have
• 1 block regular firm tofu (or soft), cut into cubes
• 3-4 tablespoon miso (I use a combination of red and golden)
• 1/2 to 1 teaspoon toasted sesame oil (to taste)
• 1-2 tablespoon tamari, to taste
• 10 shredded baby spinach leaves

Directions:

Bland Alert: My children (ages 5 and
3) love this soup and have been eating
it for years. My husband is less of a
fan, probably because it is not that
exciting.

At the time you begin to prepare the
soup, bring a separate medium sized
pot of salted water to boiling and
cook about 8 ounces udon or soba
noodles. When the noodles are done,
drain and rinse with cold water until
the soup is ready.

In a 4 to 5 quart soup pot, heat the
oil and saute the carrots and sweet
potatoes if using. I usually let them
cook and soften for about five
minutes. Sprinkle on the nutritional
yeast and add the ginger. Let it cook
for another minute or so, then add the
water and kombu. Bring to a boil over
high heat, then turn the heat to
medium and simmer for a good ten
minutes, until the carrots are soft.

Add the broccoli (if using) and a few
minutes later add the peas. You might
need to raise the heat after adding
the vegetables to return the soup to a
simmer. After the vegetables simmer
for a couple of minutes, add the tofu
and let the soup return to a simmer
for another minute or two.

Put the
miso in a cup and stir in a couple of
spoonfuls of soup broth to the miso
until it is liquidy and not lumpy.
Turn off the heat and mix the miso
into the soup to taste (I usually use
a lot). Add the tamari and a couple
of drops of sesame oil (it quickly
overpowers everything so I usually
just put in a couple of drops).

To
serve, first put the noodles in a
shallow bowl, then put a couple of
pieces of shredded spinach on top.
Ladle the soup over the noodles. Pick
out the kombu and ginger and discard.

Serves: 4-5

Preparation time: 30 min tops

Ingredients (use vegan versions):

• 1 package Mori-Nu tofu (or 12 oz (340 g) of any silken tofu)
• 1/2 cup (120 mL) vegan sugar
• 1/4 cup (60 mL) cocoa powder
• 1 tablespoon (15 mL) oil
• 1/2 teaspoon (2.5 mL) vanilla
• 1/8 teaspoon (0.5 mL) salt

Directions:

Blend it all together, pour into
popsicle moulds, freeze and enjoy!

These things are addicting, I swear.
Even my milk-addict little sister loves
them.

TRY THEM!!

Serves: 4-6, depending on size

Preparation time: 5 minutes plus freeze time

Ingredients (use vegan versions):

• 1 container extra firm tofu
• 1/4 cup corn meal
• 2-3 tablespoon nutritional yeast
• 1 teaspoon salt (optional)
• soy sauce (optional)

Directions:

After draining and lightly pressing tofu to get rid of
excess moisture, slice tofu into French fry shape.
They should be about 1/2″ wide and 2″ long. If they
are too big they won’t stay together when they are
dipped.

On a plate or in a shallow bowl mix
together corn meal and yeast (salt is optional) and
either dip tofu sticks in soy sauce then roll in the
corn meal mixture or go straight to the corn meal
and skip the soy sauce. I use soy sauce only
occasionally and some times use teriyaki sauce in
place of it and that usually makes them just a little
more crispy.

Place them on a baking sheet that has
been sprayed with a little oil and bake at 350 for 15
minutes, turn over and bake for 15 minutes. These
can be pan fried but I like being able to put them all
in the oven and walk away, and it’s more healthy
baking them.

Let cool and serve with any dipping
sauce like marinara, mustard, ketchup, soy-ranch,
or anything you’ve got laying around. My kids love
them and I love giving them to them, they are so
cheap and easy to make.

Serves: 2-3

Preparation time: 5 min.

Ingredients (use vegan versions):

• 5 cups vegan rice crisp cereal
• 1 cup vegan corn or rice syrup
• 1 cup vegan brown sugar
• 1 teaspoon vanilla
• 1 cup ground flax seed
• 1 cup vegan peanut butter

Directions:

Mix peanut butter, syrup and vegan sugar.
Warm till fairly runny, do not boil.
Stir in flax and vanilla. Pour mixture
over cereal and mix. Press into oiled
9×13 pan. I used Earth Balance spread
to oil the pan, and to help press the
mixture down.

Definitely not low calorie, but a great
way to get the kids to eat their flax.
I did not use natural peanut butter,
but I think I will try it next time as
they are sweet.

Serves: 12

Preparation time: 10 minutes