Ingredients (use vegan versions):

• zest from 1 lemon
• juice from 2 lemons
• 2 teaspoon capers
• 1 teaspoon garlic powder
• 4 tablespoon olive oil
• 2 tablespoon prepared pesto (or fresh chopped bazil and increase
• garlic to 2 tsp)
• 2 tablespoon non-hydrogenated vegan margarine
• 1 can drained chickpeas
• 16 oz Angel hair pasta

Directions:

Whisk together the first 7 ingredients in a large serving
bowl. Meanwhile cook the pasta, drain and toss with sauce
and chickpeas. Reheat gently. Return to serving bowl. Serve
with soy parmesan if desired. This is great served with a
loaf of sourdough vegan bread and a huge salad

Serves: 8

Preparation time: 15

Ingredients (use vegan versions):

• 2 bell peppers, chopped
• 1 onion, chopped
• 2 portabello mushrooms, chopped
• oregano, italian seasoning, bay leaves
• 28oz can organic crushed tomatoes
• 14oz can organic chopped tomatoes
• 1 cup of water
• salt
• frozen vegetarian meatballs
• vegan parmesan cheese (1 part nutritional yeast flakes, 1 part sesame seeds, salt to
• taste)

Directions:

Saute onion, mushrooms and bell pepper in some water until
soft (about 5 mins).
Add the fresh or dried herbs to taste, saute another 5 mins
Add the crushed and chopped tomatoes, stir
Add 1 cup of water, simmer for 1 hr
Add the veggie meatballs and salt, simmer for 10 mins
Serve with noodles and sprinkle with vegan parmesan.

Nutritional info for one serving: 60 calories, 1 gram of
fat, 9.75 grams of carbohydrates, 3 grams of protein, 4
grams of fiber

Serves: 8

Preparation time: 1.5 hrs

Ingredients (use vegan versions):

• 1/4 lb. cauliflower
• 1/4 lb green beans
• 1/4 lb red and green bell peppers
• 3-4 dried red chillis, broken roughly
• 1 teaspoon cumin seeds
• 1/4 lb carrots
• 1/3 cup chopped tomatoes
• 2 teaspoon grated ginger root
• 3-4 plump garlic cloves (chopped or crushed)
• 1 green chil, chopped
• 2-3 tablespoon cilantro leaves

Directions:

Cut cauliflower into small flowerretts. trim Greenbeans and cut into 3-4
pieces. Cut red and green bell peppers into small squares. Peel and dice
carrots. Pam a pan, add chilis, breaking them in the pan, and the cumin seed.
As they sizzle, add tumeric, quickly add all the vegies, mix and simmer
2 minutes. Add ginger, garlic, and green chilis and stir to blend. Lower
heat, cover pan tightly and steam cook vegies 12-15 minutes. Add cilantro
leaves and serve.

Serves:

Ingredients (use vegan versions):

• 2-3 mediam onions
• 2 red bell peppers
• 200 gr mushrooms
• 2 cups kidney beans (soak in water overnight - cooked in water - the water is used later)
• 1-1 1/2 pk. creamed of coconut
• 2 cups hot water
• 2 cans tomatoes
• 4 tablespoon tomato puree
• 2 large broccoli heads
• curry
• pepper and vegetable salt
• grated coconut

Directions:

Onions, bell peppers and mushrooms are sautéed in a large frying pan. Set aside.

Put next 6 ingredients in a pan and simmer for about 20 minutes. Add the Curry, salt
and pepper. Then add onion, bell pepper and mushroom mixture. Put grated coconut over and
serve with vegan bread.

Serves: 4-6

Preparation time: 30 minutes

Ingredients (use vegan versions):

• 3 cups rolled oats
• 1 cup sunflower seeds, or nuts of choice
• 1/3 cup oil
• 1 medium Red Delicious apple, chopped
• 1 tablespoon molasses
• 2 medium bananas

Directions:

Mix rolled oats, sunflower seeds, and
oil.

Mash bananas until creamy (if not
extra ripe, just use a blender), then
stir in molasses. Add this mixture to
the oats and mix well.

Stir in chopped apple, then let the
mixture sit for 30 minutes.

Preheat oven to 350 degrees while you
wait.

Crumble mixture onto ungreased cookie
sheet and put in oven for about 15
minutes or until toasty!

Preparation time: 40 minutes total

Serves: