Ingredients (use vegan versions):

• whole wheat flat vegan bread
• tofu bacon (tofu fried in oil with tamari and liquid smoke)
• avacado, sliced thin
• romaine lettuce
• thinly sliced tomatoes
• vegan mustard

Directions:

Spread a flat vegan bread with mustard.

Layer on, leaving 2 inches on top uncovered, lettuce,
tomatoes, bacon and avacado. Roll vegan bread from bottom to
top. Continue rolling hovan inside a paper towel
diagonally so it’s all tucked in. Slice hovan in half
through the paper towel. Eat by peeling back paper as you
go along.

tres delicious.

Serves: 1

Preparation time: 2h

Ingredients (use vegan versions):

• 1 cup chopped onion
• 3/4 cup chopped celery
• 2 teaspoon chopped garlic
• 1 1/2 cups water or vegetable broth
• 2 cans (15 oz. each) black beans, drained and rinsed
• 1/2 cup salsa, thick and chunky
• 1 1/2 teaspoon cumin
• 1/2 teaspoon onion powder
• 1/4 teaspoon dried oregano

Directions:

Combine all ingredients in a saucepan. Cover and simmer
20-25 minutes or until vegetables are tender.

Serves: 5

Preparation time: 10-15 min.

Ingredients (use vegan versions):

• 1 1/2 cup dry shiitake mushrooms
• 2 large yellow onions
• 6 stalks celery
• 6 carrots
• 1 pkg Quaker Quick Barley
• 8 cup water
• 2 tablespoon vegetarian chicken style seasoning
• 1 teaspoon salt or to taste

Directions:

Shiitake mushrooms have the perfect chewy texture to go with the barley. Even
die-hard beef stock folks won’t miss the meat.

Rinse the shiitake mushrooms and set them aside to soak in plenty of water.
They will need about an hour to soak. Chop the onions, celery, and carrots.
Put the vegetables and the seasoning in a large stock pot with the
water. When the mushrooms are soft, snip them into smaller pieces (approx. a
square inch each) and drop them in the pot. Bring the pot to a boil, turn
down to simmer. Cook until the carrots just start to soften. Add barley and
simmer for another 10-15 minutes. Taste the broth occasionally while cooking,
add salt to taste and more of the seasoning if needed.

Note on Shiitake mushrooms for those of you new to dried Shiitake mushrooms:
These guys are sandy, so rinse them WELL in a colander to start. More sand
will fall out of them as they expand. I like to soak them in a mixing bowl
with lots of water to keep them floating well above the bottom. I even turn
the gill sides down. Always remove them from the soak with a slotted spoon
without sloshing the bowl around, don’t dump them through a colander.

You can then ladle some of the soaking water into the soup, if you do it
carefully and don’t disturb the bottom. I’m sorry to state the obvious to
people who already know, but I learned this a little at a time, and would have
been nice to know the first time!

Serves:

Ingredients (use vegan versions):

• 3 cups cooked Lima Beans
• 1.5 cups prepared vego chichen stock
• 1 onion chopped
• 1 clove garlic chopped
• fresh herbs of choice chopped
• salt and pepper to taste

Directions:

In medium saucepan fry oil in just a dash of cold pressed
oil, add garlic then lima beans. Continue until fragrant
then add stock, keep on medium heat until beans are soft.
Add seasonings, heat through for one minute. Put bean mix
through processor until the right consistency is reached.
It is important to add flavourings as this soup can be a bit
tasteless without them. Adjust the consistency by adding
water or more stock if needed.

I haven’t worked out the nutritional info, but if you use
just a small bit of oil it is quite good for you. If you
want to omit the oil try sauteing the onion in a little
stock.

Serves: 2

Preparation time: 20 min

Ingredients (use vegan versions):

• 1 cup rolled oats (blend in blender until a fine powder)
• 1 1/2 cups all-purpose flour
• 3/4 cup firmly packed brown vegan sugar
• 2 teaspoons baking powder
• 1 1/2 teaspoons pumpkin pie spice
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt (optional)
• 1/4 cup chopped nuts (optional)
• 3/4 cup vegan soy milk
• 1 cup canned pumpkin
• 4 tablespoons applesauce

Directions:

1. Preheat the oven to 400 F.
2. Spray twelve medium muffin cups with non-stick cooking
spray or line with paper baking cups.
3. Combine the dry ingredients and the pecans. Mix well.
4. Mix pumpkin, applesauce, and milk together. Add to dry
ingredients and mix until just moistened.
5. Fill muffin cups untl almost full.
6. Bake 22 to 25 minutes. (until wooden pick inserted and
comes out with a crumbs) Cool for five minutes in pan on
a wire rack.
May top muffins with topping before baking. Recipe is as
follows:
1/4 cup rolled oats
1 tablespoon firmly packed brown vegan sugar
1/8 teaspoon pumpkin pie spice

Serves: 12