Ingredients (use vegan versions):

• 1 cup walnut pieces
• 1 roasted red pepper
• 1/4 cup fresh parsley, chopped
• 1 clove garlic
• 1 jalapeno, seeded and chopped (or pinch of cayenne)
• 2 tablespoon olive oil
• 1 tablespoon pomegranate Molasses
• 1 teaspoon ground cumin
• 1 teaspoon salt
• 1/2 teaspoon ground pepper

Directions:

I made this recipe 3 times in the first week I
discovered it!

Toast the walnuts in the oven at 350 degrees
for 10 minutes or dry-fry them on the stove
top, stirring every once in a while. I find i’m
less likely to forget about them and burn them
on the stove, and it doesn’t consume as much
energy either.

Put the walnuts in a food processor. Cut the
red pepper into chunks and put in processor
with the nuts. Add remaining ingredients and
process until a spreadable consistency. (It will
not be completely smooth)

Refrigerate and serve chilled or at room
temperature as a spread for crostini, flat bread
or slices of fresh baguette.

** Pomegranate Molasses is used in Middle
Eastern cooking. It is absolutely delicious and
should be available in ethnic or specialty food
shops. You can supposedly substitute 1 teaspoon of
honey mixed with 1 tablespoon lemon juice but I
REALLY recommend trying to find the
molasses.

Serves: 1 1/4 cup

Preparation time: 20 min

Ingredients (use vegan versions):

• 2.5lbs. vegetable protein gluten (2.5lbs whole wheat flour kneaded, washed, & boiled for
• 30-45 min)
• 1.5lbs Russet potatoes (washed, bolied, peeled, sliced 1/4inch thin)
• 2.5 cups tomato sauce (canned or fresh)
• 1 cup onion finely chopped
• 1 cup red bell pepper finely chopped
• 1 cup green bell pepper finely chopped
• 1 scotch bonnet pepper finely chopped
• 2 cups soy cheese (see recipe below)
• 1/2 cup olive oil
• salt, pepper, paprika, and cayenne pepper to taste
• thyme and garlic for garnish

Directions:

Heat oil in medium sauce pan on medium heat. Cut gluten
into desired pieces (sliced or finely chopped). Add to hot
oil. Add veggies and stir fry until tender. Add seasonings,
stir and cover for 5 minutes. Let cook. Turn off heat.

Soy Cheese:
In blender add soymilk, nutritional yeast, season with desired spices.
Note: Add 2 Tbsp. Lite soysauce. Blend until smooth.

In buttered 9-11 inch pyrex dish alternate ingredients as
follows: potatoes, gluty mixture, soycheese, tomato sauce, ending
with cheese on top.

Put in oven bake at 350 degrees Farenheit for 30-35 minutes
or until browning occurs at top (cheese is bubbly!!!)

Fat: less than 7 grams!* Cholesterol: less than 10 grams!*

*= Depends on chosen fat use

Serves: 5-6 Servings

Preparation time: 60 Minutes

Ingredients (use vegan versions):

• 2 cups fettucine pasta (preferably fresh)
• 1 cup broccoli, chopped into small pieces
• 1 cup button mushrooms, sliced
• 1/2 cup chopped sun dried tomatoes
• 3/4 cup chopped snow peas
• 1 cup red capsium chopped
• a little oil and salt (optional)

Directions:

1) Boil water for fettucine pasta (saucepan about 3/4 full of water)

2) While water is beginning to boil, heat a frying pan and put a little oil (optional) in it. Add broccoli, snow peas, capsicum.

3) When water is boiling, add fettucine pasta.

4) Add the remaining ingredients and cook for a few minutes. Don’t over cook else they will go soggy.

5) Serve and enjoy!!

Serves: 2

Preparation time: 20mins

Ingredients (use vegan versions):

• 1/2 cup rolled or steel cut oats (please no instant or quick, the longer cooking taste SO
• much better)
• 1 cup water
• 2 dried apricots cut into smallish pieces
• 2 Tbsps Wheat Germ
• Non Dairy Creamer (unflavored Mocha Mix or Coffee Mate-Lite) I know it is stabilized with
• chemicals, but it tastes so creamy
• vegan brown sugar

Directions:

Place oatmeal, water and apricots in a microwave safe bowl and cook at medium power,
uncovered, for 5-6 minutes. Let stand for a minute. Stir well and top with Wheat Germ,
brown vegan sugar and creamer. This is so yummy on a cold morning before school or work or the
gym.

Because wattages differ on each microwave, be sure to peek at the progress of your oatmeal
the first time, to avoid a messy spill over. It took a couple times to get mine right and
now it is absolutely perfect.

Hope you enjoy!

Serves: 1

Preparation time: 5 minutes

Ingredients (use vegan versions):

• 1 large eggplant
• 1 large slicing tomato
• 1 green pepper
• 1 zucchini
• 2 large onions
• 1 large potato
• 1 can tomato puree
• 1 small can tomato paste
• 2 cups regular or long grain rice
• 1 vegan bouillon cube
• 2 fresh garlic cloves
• 2 cups of water for rice, 2 cups for veggies
• your choice of seasoning (salt, pepper, oregano, bay leaf – be creative etc.)
• tablespoon olive oil

Directions:

Prepare rice: Sauté one diced onion and
diced garlic cloves till lightly brown
Put in rice and 2 cups water and veggie
bouillon. Cook for 5 min (while you prepare
Veggies.)

Prepare Vegetables: Cut the tops off of the
vegetables and with a spoon and knife carve
the insides out (exactly like carving a
pumpkin). **You can sauté the inside of the
veggies with the garlic/onion and cook with
the rice.

If the eggplant or zucchini are too big cut in
half and carve both sides. Be careful to place
the bottom in place and not to make any
holes in the side. The onion can be a little
tricky but worth it if you get it right!!!

Once rice is halfway cooked (5-10 min) – still
a little crunchy. Spoon it into the carved
veggies and place then in a large pot (top
up, grouped tightly together)

Pour in the tomato puree, paste and two
cups water. Add seasonings. Cover pot and
cook over a low flame till vegetables are
tender (a fork can pierce them easily)
Approx. 15 – 20 min

Serves: