Ingredients (use vegan versions):

• 1 1/2 cup pearl barley
• 1/2 onion, chopped
• 1/3 or so of a red bell pepper, chopped
• 1 8 oz package seitan, chopped bite size pieces
• 1 teaspoon sage
• 1 cup frozen peas
• 1 teaspon saltfree seasoning
• salt to taste, if you must
• 3 - 4 cups water

Directions:

Dump all except peas into 2 quart sauce pan, bring to boil, then lower
to simmer for about 30 minutes. Add peas, bring back to simmer, 5
minutes or so.

Serves:

Ingredients (use vegan versions):

• 2 cups water
• 3 small tomatoes (or 2 large), chopped
• 2 carrots, grated
• 1/2 of an onion, or 2 scallions, chopped
• Dash of red pepper
• 1/4 teaspoon black pepper
• 1 bay leaf
• 2 teaspoons bazil
• Several mushrooms, sliced (optional)

Directions:

Bring the water to a boil and add chopped tomatoes and
onion. Bring to a boil and cook until tomatoes are soft.
Remove from heat and cool until lukewarm. Puree in a
blender (if you have a small blender, puree in two batches)
until smooth. Return to pan and bring to a boil. Add the
grated carrots and the spices and basil. Add the sliced
mushrooms 5 minutes before serving, or use as a garnish on
top with a sprig of parsley.
Per serving (2 per batch):
Calories: 79.8 Protein: 3.185 Fiber: 7.72 Carbohydrates:
18.345 Fat: .53

Serves: 2 large, 3 small

Preparation time: 1/2 hour, tops

Ingredients (use vegan versions):

• 1 package frozen corn
• 2 tablespoons of wheat flour
• 2 tablespoons of cornmeal
• 3 scallions, chopped
• 1 teaspoon each of:
• ginger
• ceyenne
• garlic
• salt
• coriander
• cumin
• lemon zest
• whole wheat vegan pita bread for 4
• romaine lettuce
• hummus (see recipe for hummus)
• extra ceyenne

Directions:

Thaw the frozen corn and toss with the flours, scallions
and spices. Make walnut sized balls and flatten them out
in your hands. Fry the patties in a dry pan until they’re
completely cooked. Line a whole wheat pita with romaine
lettuce and spoon in some hummus. Arrange two patties in
the sandwich then sprinkle on ceyenne pepper (or paprika if
you don’t like it too spicy) right before serving.

You can refrigerate the extra patties. Make sure that
before you serve this sandwich, you reheat the patties
because this sandwich is better when the insides are warm.

Serves: 4

Preparation time: a while

Ingredients (use vegan versions):

• 2 fresh beetroots (medium size)
• 2 medium apples
• lemon juice
• vegan sugar
• vegetable oil (sunflower, maize, walnut, hazelnut…)
• optional: sunflower seeds

Directions:

Peel the beetroots, wash and core the apples.
(Note: do NOT cook the beetroots, they are used raw!)
Grate both beetroots and apples.

Add lemon juice, vegan sugar and a little oil to taste. Toss.
Serve sprinkled with sunflower seeds which can be toasted a
little in a dry pan.

Serves: 2-4

Preparation time: 20 min

Ingredients (use vegan versions):

• 2 tablespoon olive oil
• 1/2 small bell pepper finely chopped
• 1/4 soymilk
• 1/2 jar artichoke hearts drained (approximately 3 oz)
• 8 oz. sliced mushrooms (canned or fresh)
• 1/4 cup vegan grated parmesan cheese or substitute
• 1/2 teaspoon salt
• 6 oz. fettucini pasta

Directions:

Cook pasta
until al dente, drain.

While pasta is cooking, place canned mushrooms (see *note below) and olive
oil in sauce pan. Heat on medium heat
for approximately 3 minutes.

Add peppers and cook
for 2 more minutes.

Add artichokes,
soy milk and vegan cheese or substitute.
Simmer together 3 minutes or until hot.

Add salt and pepper to taste.

Toss pasta with
sauce. Serve with additional “vegan cheese” if
desired. Enjoy.

*Note: if you use fresh mushrooms you
will need to saute them in olive oil
until tender first.

Serves: 2-4

Preparation time: 17 min