Ingredients

Makes about eight 1-cup servings

2 medium potatoes, scrubbed and diced
2 medium celery stalks, sliced
6 cups broccoli florets
2 cups water
3 cups plain rice milk, divided
1 1/2 teaspoons dried basil
1/2 teaspoon dried tarragon
3/4 teaspoon salt
1/4 teaspoon black pepper
3 – 4 tablespoons Sesame Seasoning

Place potatoes, celery, broccoli, and water in a large pot. Bring to a simmer. Cover and cook over medium heat for about 10 minutes, or until potato chunks are tender when pierced with a sharp knife (do not overcook).

Transfer about 3 cups of the vegetables to a blender. Add 2 cups rice milk, basil, tarragon, salt, and black pepper. Blend for about 60 seconds, or until completely smooth. Pour blended mixture into a clean pot.

Place remaining vegetables in blender along with the cooking liquid and remaining 1 cup rice milk. Blend vegetables until they are completely smooth or leave them slightly chunky, depending on your taste. Combine blended mixtures, then stir in Sesame Seasoning. Heat gently, stirring frequently, until steamy.

Per serving (1 cup): 126 calories; 2.8 g fat; 0.4 g saturated fat; 19.7% calories from fat; 0 mg cholesterol; 3.4 g protein; 23.8 g carbohydrates; 6.1 g sugar; 3.8 g fiber; 343 mg sodium; 187 mg calcium; 2.1 mg iron; 41.2 mg vitamin C; 532 mcg beta-carotene; 1.8 mg vitamin E

Ingredients

Makes 6 servings

1/4 cup dry wild rice, rinsed
3/4 cup dry brown basmati rice
1 15-ounce can vegetable broth
1 onion, finely chopped
3 garlic cloves, minced
3 cups thinly sliced mushrooms (about 1/2 pound)
2 celery stalks, sliced
1/2 teaspoon dried thyme
1/2 teaspoon dried marjoram
1/4 teaspoon black pepper
1/4 teaspoon salt
1/3 cup finely chopped fresh parsley
1/4 cup chopped pecans, toasted (optional)

Directions

Combine wild rice, broth, and 1/3 cup water in a saucepan. Bring to a simmer, then cover and cook for 15 minutes. Add basmati rice, then cover and continue cooking until tender, about 50 minutes.

Heat 1/4 cup water in a separate large pot or skillet and cook onion and garlic until all the water has evaporated and browned bits of onion begin to stick to the pan. Scrape the pan as you add another 1/4 cup water, then cook until onion begins to stick again. Repeat this process until onion is nicely browned, about 15 minutes.

Add mushrooms, celery, thyme, marjoram, black pepper, and salt to onion and cook, stirring frequently, for 5 minutes. Add the cooked rice, parsley, and pecans, if using. Cook over low heat, turning gently, until the mixture is very hot, 3 to 4 minutes.

Per serving (1/6 recipe): 136 calories; 1 g fat; 0.2 g saturated fat; 6.6% calories from fat; 0 mg cholesterol; 4.2 g protein; 28.5 g carbohydrates; 2.3 g sugar; 4.3 g fiber; 418 mg sodium; 31 mg calcium; 1.4 mg iron; 7.8 mg vitamin C; 394 mcg beta-carotene; 0.2 mg vitamin E

While the recipe calls for the soup to be ladled over brown rice, any grain will do; think quinoa, barley, or millet. Or, serve with a slice of your favorite whole grain bread. For some heat, add a teaspoon of chili powder!

Ingredients

Makes 8 servings

1/2 cup water
3 tablespoons reduced-sodium soy sauce
1 onion, sliced
2 small sweet potatoes or yams, peeled and diced (about 2 cups)
1 large carrot, thinly sliced
1 celery stalk, thinly sliced
1 red bell pepper, seeded and diced
1 15-ounce can crushed tomatoes
4 cups Vegetable Broth (see recipe) or water
1 15-ounce can garbanzo beans, undrained
1/2 cup chopped fresh cilantro
3 tablespoons peanut butter
1 – 2 teaspoon curry powder
4 cups cooked brown rice

Directions

Heat water and soy sauce in a large pot. Add onion and sweet potatoes or yams and cook over high heat, stirring often, until onion is soft, about 5 minutes.

Add carrot, celery, and bell pepper. Cover and cook 3 minutes, stirring occasionally.

Add tomatoes, broth or water, beans and their liquid, cilantro, peanut butter, and curry powder. Stir to mix, then cover and simmer until vegetables are tender when pierced with a fork, about 10 minutes.

To serve, place 1/2 cup of cooked rice in a bowl and top it with a generous ladle of soup.

Per serving (1 cup over a 1/2 cup of rice): 279 calories; 5.6 g fat; 1 g saturated fat; 18% calories from fat; 0 mg cholesterol; 10.5 g protein; 48.9 g carbohydrates; 6.2 g sugar; 9 g fiber; 472 mg sodium; 80 mg calcium; 3.3 mg iron; 35.7 mg vitamin C; 3251 mcg beta-carotene; 1.8 mg vitamin E

Ingredients

Makes 8 slices

1/4 cup raw cashews
1 cup water, divided
1 tablespoon maple syrup
1/2 teaspoon vanilla extract
1/8 teaspoon ground cinnamon
1/2 teaspoon turmeric
8 slices 100 % whole wheat bread

Directions

Blend cashews with 1/4 cup water in a food processor. Add remaining 3/4 cup water, syrup, vanilla, cinnamon, and turmeric and process until very smooth.

Transfer to a large bowl. Dip bread slices into the mixture to coat both sides well. Cook on a dry nonstick griddle until brown on both sides. Serve with maple syrup, applesauce, or fruit, if desired.

Per serving (1 slice): 97 calories; 2.8 g fat; 0.5 g saturated fat; 25.5% calories from fat; 0 mg cholesterol; 2.6 g protein; 15.6 g carbohydrates; 2.8 g sugar; 0.7 g fiber; 172 mg sodium; 42 mg calcium; 1.2 mg iron; 0 mg vitamin C; 0 mcg beta-carotene; 0.1 mg vitamin E

Ingredients

Makes 4 servings

1 small onion, finely chopped
freshly ground black pepper, to taste
2 teaspoons reduced-sodium soy sauce
salt, to taste
12 ounces mushrooms, sliced
2/3 cup old-fashioned oats
1/2 teaspoon dried thyme
1 bay leaf
5 cups low-sodium mushroom broth
dairy-free (vegan) parmesan cheese substitute (optional)

Directions

Steam-fry* onion in a heavy nonstick skillet over medium heat until soft but not browned, adding very small amounts of water as needed to prevent sticking and burning. (Or place in a microwavable dish, cover, and microwave on high for 3 minutes.)

Place broth, bay leaf, thyme, and oats in a medium saucepan. Add onion and bring to a boil, then reduce heat to low, cover, and simmer for 20 minutes, or until oats are soft.

Meanwhile, steam-fry mushrooms in a large, heavy nonstick skillet over high heat, adding a sprinkle of salt and very small amounts of water as needed to prevent sticking and burning. Cook until mushrooms release and reabsorb their liquid. Remove from heat and set aside.

When oats are soft, remove bay leaf and puree the soup until creamy with a hand-held blender or in batches in a blender or food processor. (Remove the middle part of the blender or food processor’s lid so hot air can escape. Cover the hole loosely with a folded clean cloth while blending.)

Return the soup to the pan and add mushrooms, soy sauce, salt, black pepper, and vegan parmesan substitute, if using. Serve hot.

Per serving (1/4 recipe): 91 calories; 1.2 g fat; 0.2 g saturated fat; 11.7% calories from fat; 0 mg cholesterol; 4 g protein; 17.8 g carbohydrates; 4.2 g sugar; 3.1 g fiber; 567 mg sodium; 26 mg calcium; 2 mg iron; 4.5 mg vitamin C; 4 mcg beta-carotene; 0.4 mg vitamin E

* “Steam-frying” involves sautéing your ingredients in vegetable stock or water and then covering the pan with a lid to allow the steam to cook the food. When everything is finished cooking, you can remove the lid and boil off the remaining liquid. This method of cooking minimizes the use of oil in cooking.

Recipe from Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal D. Barnard, M.D.; recipe by Bryanna Clark Grogan.

Ingredients Makes 6 sandwiches

1/2 pound firm low-fat silken tofu (about 1 cup)
1 green onion, finely chopped, including green top
2 tablespoons pickle relish
2 tablespoons tofu mayo or other dairy- and egg-free mayonnaise substitute
2 teaspoons stone-ground mustard
2 teaspoons reduced-sodium soy sauce
1/4 teaspoon ground cumin
1/4 teaspoon turmeric
1/4 teaspoon garlic powder
12 slices whole-grain bread
6 lettuce leaves
6 tomato slices

Directions:
Mash tofu, leaving some chunks. Add green onion, pickle relish, Tofu Mayo or other dairy- and egg-free mayonnaise substitute, mustard, soy sauce, cumin, turmeric, and garlic powder. Mix well.

Spread on whole-grain bread and garnish with lettuce and tomato slices.

This easy-to-make sauce captures all the rich deliciousness of Alfredo without the dairy. If you are a traditionalist, serve over hot pasta and garnish with parsley and fresh ground pepper. For the more adventurous, try it over veggies, mixed with tomato sauce, or even use it as a creamy soup base.

Ingredients

Makes 4 servings

1 cup raw cashews
2 tablespoons raw pine nuts
1 1/2 cups water
4 teaspoons fresh lemon juice
1 teaspoon minced garlic
1/16 teaspoon ground nutmeg
1 1/2 teaspoons salt
1/2 teaspoon freshly ground black pepper, plus more to taste
4 cups cooked fettuccine (or other pasta of your choice)
3 tablespoons freshly minced parsley

Directions

In a blender, grind cashews and pine nuts into a fine powder. Add water, lemon juice, garlic, nutmeg, and salt. Blend until completely smooth.

Transfer to a small saucepan over medium heat and whisk as you bring to a boil. Reduce heat to low and simmer for 7 minutes, whisking regularly. Stir in black pepper.

Serve over hot pasta and garnish with parsley and fresh ground pepper to taste.

Per serving (1/4 recipe): 407 calories; 17.7 g fat; 3.1 g saturated fat; 36.2% calories from fat; 0 mg cholesterol; 15.1 g protein; 53.9 g carbohydrates; 3.3 g sugar; 6.2 g fiber; 901 mg sodium; 46 mg calcium; 4.3 mg iron; 48 mcg selenium; 338 mg potassium; 147 mcg beta-carotene; 6.6 mg vitamin C; 23 mcg folate

1 lb. bag fresh cranberries, rinsed

1 can frozen 100% raspberry white grape juice

1 Tbsp lemon juice

¼ cup Florida cane crystals, optional

1 tsp arrowroot powder

¼ cup water

Directions

In a medium sauce pan add; cranberries, frozen juice, lemon juice and cane crystals. Bring to simmer and cook according to directions on cranberry package. When cranberries are done add arrowroot powder to water, stir and pour into cranberry mixture, stirring continuously for 3-5 minutes. Remove from heat and let set.  Serve warm or chilled.

Recipe by Melody Prettyman

3 C. water

1/8 C. onion powder

2 Tbsp. olive oil, divided

1/8 C. McKay’s chicken style seasoning, vegan special

1 Tbsp poultry seasoning

1 tsp. garlic powder

1 tsp. Bakon hickory style seasoning

1 tsp. salt, or to taste

1 C. Leahey chicken style gravy powder, gluten-free

4 C. Butler soy curls

2 C. oats

¼ C. flaxseed, ground

Parchment paper

Aluminum foil

Directions

Preheat oven to 350°  Rehydrate soy curls. Drain and remove all water. Add soy curls and all ingredients to a food processor, leaving 1 tablespoon of oil, and process until smooth. On countertop place large piece of aluminum foil, sometimes I double this for extra stability, and then place a large piece of parchment over top and coat with the remaining oil. Pour ingredients over parchment paper. Center evenly in a roll and take one side of the parchment paper and place over the loaf mix to make a roll. Then do the aluminum foil in the same manner. Make sure to twist the ends like a piece of taffy would be rolled and place on a cookie sheet. Bake for 45-60 minutes. Remove from oven and let sit until cool. Place in refrigerator overnight. Remove paper and aluminum foil, slice and serve.

Recipe by Melody Prettyman

Ingredients

Makes 6 sandwiches

1 15-ounce can white beans, drained and rinsed
2 tablespoons lemon juice
2 tablespoons water
1 tablespoon capers
2 tablespoons balsamic vinegar
1/2 teaspoon minced garlic
1/4 teaspoon minced fresh ginger
4 cups chopped leafy greens (spinach, chard, kale, etc.)
freshly ground black pepper, to taste
6 whole-wheat burger buns

Directions

Place beans, lemon juice, water, and capers in a food processor and process until smooth.

Place vinegar in a medium saucepan. Add garlic and ginger and cook over low heat for 1 minute. Add greens and stir for another 2 to 3 minutes, until softened. Season with black pepper.

Split buns in half. Spread bean mixture evenly over the top and bottom of the buns. Place greens mixture in between, close, and eat.

Per serving (1 sandwich): 180 calories; 2 g fat; 0.5 g saturated fat; 10.3% calories from fat; 0 mg cholesterol; 9.4 g protein; 33.4 g carbohydrates; 4.9 g sugar; 6.4 g fiber; 280 mg sodium; 99 mg calcium; 3.9 mg iron; 3.1 mg vitamin C; 1060 mcg beta-carotene; 1 mg vitamin E

Ingredients

Makes 4 servings

1/4 cup vegetable broth
1/2 cup chopped onion
2 teaspoons minced seeded jalapeno pepper
2 garlic cloves, minced
1 cup sliced yellow squash (1/2-inch thick)
1 cup sliced zucchini (1/2-inch thick)
1/2 cup fresh corn kernels
1 16-ounce can pinto beans, drained
1 14.5-ounce can diced tomatoes, undrained
3 fresh thyme sprigs
2 cups cooked brown rice

Directions

Heat broth in a large skillet over medium-high heat. Add onion, jalapeno, and garlic and sauté 2 minutes. Stir in squash and zucchini and sauté 2 minutes. Add corn, beans, tomatoes and their liquid, and thyme. Cover, reduce heat, and simmer 10 minutes. Discard thyme. Serve over rice.

Per serving (1/4 recipe): 268 calories; 1.9 g fat; 0.3 g saturated fat; 6.4% calories from fat; 0 mg cholesterol; 11.6 g protein; 53.6 g carbohydrates; 5.6 g sugar; 11.9 g fiber; 323 mg sodium; 91 mg calcium; 3.4 mg iron; 14.9 mg vitamin C; 270 mcg beta-carotene; 1.6 mg vitamin E

Ingredients

Makes 2 servings

1/2 cup dry black beans, or 2 cups canned black beans, drained and rinsed
salt, to taste
garlic powder, to taste
ground cumin, to taste
1 teaspoon thinly sliced jalapeno pepper
1 large tomato, chopped
1/4 cup chopped onion
4 slices toast, or 2-4 tortillas

Directions

Start with black beans. You can boil them from scratch for about 2 hours after soaking overnight. Do not undercook. Or you can make life easier and simply use heated canned beans.

Season cooked beans with salt, garlic powder, and cumin and mash.

For the salsa, mix the jalapeno, tomato, and onion, adjusting amounts to taste.

Serve the beans and salsa on toast or with tortillas.

Per serving (1/2 recipe): 314 calories; 2.8 g fat; 0.5 g saturated fat; 8% calories from fat; 0 mg cholesterol; 15.4 g protein; 53.3 g carbohydrates; 6.7 g sugar; 12.5 g fiber; 445 mg sodium; 95 mg calcium; 4.5 mg iron; 18.8 mg vitamin C; 378 mcg beta-carotene; 0.6 mg vitamin E