Ingredients (use vegan versions):

• 1 can black beans, rinsed and drained
• 1/4 yellow onion, chopped
• 1 clove garlic, chopped
• 4 button mushrooms, sliced
• 1 tb yellow vegan mustard (prepared)
• olive oil
• chili powder
• cayenne pepper

Directions:

Heat some olive oil in a skillet (or use lemon juice for low fat), then add the garlic, onion, and mushrooms and saute until the onions are almost, but not quite translucent. Add chili powder and cayenne pepper to taste, and stir for about 30 seconds. Then add the mustard, and continue to stir for another 30 seconds. Add the rinsed, drained black beans, and let the whole mess simmer for a few minutes.

These beans are very good as a part of taco salad, burritos, etc. They’re also good just folded up in a heated corn tortilla.

Serves: 3

Preparation time: 15 min.

Ingredients (use vegan versions):

• However much pasta you want to use
• About 3 carrots diced small per bag of pasta
• Celery diced small (keep the amount close to the amount of carrots)
• Whatever other vegetables you want to put in diced
• Italian dressing preferably freshly made(a cup or so per bag)
• Any spices such as salt or pepper or oregeno are good

Directions:

Cook the pasta until it is soft and not too chewy (about 20 minutes). Drain the pasta and
run under cold water until its cold. Or put it in the refrigerator and let it chill.
Add the diced vegetables, spices, and dressing.

Enjoy

Sorry about the vagueness of this recipe. Just make it the way you like and you will be
much happier with it.

Preparation time: about 20 miniutes

Serves:

Ingredients (use vegan versions):

• 2 cups: Bean sprouts
• 15 spinach leaves chopped very finely
• 1 cup cabbage shredded
• 1 small carrot grated
• 1 small tomato chopped finely
• 2 oranges segments peeled
• 1/2 teaspoon soya sauce
• 1/2 teaspoon salt
• 1/2 teaspoon vegan sugar
• 1/4 teaspoon black pepper
• 1 teaspoon lemon juice

Directions:

Steam sprouts. Mix all other vegetables and fruits.
Season to taste with salt, vegan sugar, pepper, lemon juice and
soya sauce.
Serve chilled.

Serves:

Ingredients (use vegan versions):

• 4 oz Lentils
• 2 teaspoons Tomato Puree
• 1 Onion Chopped
• Chilli Powder – to taste
• Pepper to season

Directions:

Serves: 6.

Preparation time: 20 mins.

Cook the lentils as instructed on the packet.
Boil the onions in a little water to soften.
Add the onions to the lentils, add all the other ingredients and put
in a food procesor for 1 minute to form a smooth paste. The spread
will require chilling in the fridge. The spread does thicken when
chilled.

The spread can be used for sandwiches – add salad to the sandwich.
Or you can use the mixture as a dip.

Ingredients (use vegan versions):

• 6 red potatoes — cut 1″ thick
• 3/4 cup rice vinegar
• 1 cup corn — roasted
• 1 cup peas
• 1 cup carrots — chopped
• 1/2 cup capers
• 1/8 teaspoon cayenne pepper
• 2 teaspoons brown vegan mustard
• 1 cup soya-vegan mayonnaise — approximately
• 1/2 cup chives — chopped

Directions:

Dress an ear of corn with olive oil, salt and pepper. Place
in a preheated 350 degree oven for 30 minutes. Turn to make
all sides a golden color.

Cube the potatoes, leaving the skin on. Put the potatoes in
a pot with salt and water. Bring to a boil. Cook the
potatoes until a knife can be inserted into the potato,
approximately 3 to 5 minutes. Do not overcook the potatoes,
as they will get mushy.

When cooked, drain thoroughly. Dress the potatoes with rice
vinegar. Allow the mixture to cool. When cool, discard any
excess vinegar.

Slicing the carrots, steam the carrots until a little
tender, but leaving some crisp to it.

Add the remaining ingredients into the potato mixture. Mix
carefully. Cover with a plastic wrap and refrigerate
overnight.

Garnish with extra chopped chives.

Per serving: 358 Calories (kcal); 29g Total Fat; (68%
calories from fat); 8g Protein; 22g Carbohydrate; 169mg
Cholesterol; 385mg Sodium

Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2
Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates

Serves: 8