This colorful, tasty salad is filled
with a variety of textures and flavors. Enjoy it as an appetizer at a
party or pack up the ingredients for a picnic and make the salad right
before serving.

Ingredients

Makes 2 servings

4 cups baked blue corn chips (other colored corn chips can be substituted)
1 small head red leaf lettuce, torn into bite-size pieces
16 ounces cooked black beans, rinsed
1 cup salsa
3 roasted red peppers, sliced into strips about 2″ long by 1/2″ thick
1 Roma tomato, diced

Directions

Place the corn chips on the plates first, followed by the lettuce,
then the beans, then the tomatoes, then the salsa, and top it off with
the sliced roasted red peppers.

Per serving (1/2 recipe): 239 calories; 2 g total fat; 9% calories from fat; 10 g protein; 39 g carbohydrate; 16 g sugar; 15 g fiber

Recipe from 21-Day Weight Loss Kickstart by Neal Barnard, M.D.; Recipe by Jason Wyrick of Vegan Culinary Experience

Ingredients

Makes 2 servings

2 large portobello mushrooms
1/2 cup vegetable juice
1/4 cup apple juice concentrate
1/2 cup roasted red peppers
1 tablespoon reduced-sodium soy sauce
1 tablespoon seasoned rice vinegar
2 teaspoons chili powder
1/2 teaspoon garlic powder
1/4 teaspoon black pepper

Directions

Clean mushrooms and remove stems. Cut into 1/2-inch strips.

Combine vegetable juice, apple juice concentrate, red peppers, soy sauce, vinegar, chili powder, garlic powder, and black pepper in a blender. Process until smooth, then transfer mixture to a nonstick skillet and heat until bubbly.

Add mushroom strips, turning to coat evenly with sauce. Cover and cook over medium-high heat, turning occasionally, until mushrooms are tender, about 10 minutes. Serve immediately.

Per serving (1/2 recipe): 132 calories; 1.2 g fat; 0.2 g saturated fat; 8.4% calories from fat; 0 mg cholesterol; 4.7 g protein; 28.9 g carbohydrates; 19.9 g sugar; 3.9 g fiber; 589 mg sodium; 31 mg calcium; 1.8 mg iron; 97.9 mg vitamin C; 1906 mcg beta-carotene; 1.6 mg vitamin E

1 – 15 oz. can black beans, rinsed

1 – 15 oz. can kidney beans, rinsed

1 – 15 oz. can cannellini beans, rinsed

1 green bell pepper, chopped

1 red bell pepper, chopped

1 – 10 oz. package frozen corn kernels

1 red onion, chopped

1 cup Italian dressing

Directions:  Mix all ingredients together and allow to rest in the refrigerator and mix again before serving.

Easy Italian Dressings

Dry Ingredients

2 Tbsp sea salt

2 Tbsp dried oregano

1 Tbsp dried parsley

1 Tbsp garlic salt

1 Tbsp onion powder

1 Tbsp natural sugar

1 tsp dried basil

1 tsp red pepper

1/2 tsp dried thyme

1/4 tsp celery salt

Wet Ingredients

1/4 cup lemon juice

2/3 cup olive oil

2 Tbsp water

2 Tbsp of the dry Italian mixture.

Directions:  Mix the dry ingredients and use only 2 tablespoons for the Italian mixture in the wet ingredients.  This dry mixture also does well with veganaise and cream cheese for vegan dips.  You can also add a bit of soymilk for a great creamy italian dressing.

Recipe by Chef Mark Anthony

Ingredients

Makes 2 1-cup servings

1 cup frozen strawberries
1 medium frozen banana, cut into 1-inch pieces
1/2 – 1 cup vanilla almond milk

Directions

Place all ingredients in a blender. Blend at high speed until smooth. You will have to stop the blender occasionally and move the unblended fruit to the center with a spatula to get your smoothie smooth.

Per serving (1 cup): 121 calories; 0.8 g fat; 0.1 g saturated fat; 6% calories from fat; 0 mg cholesterol; 1.2 g protein; 29.8 g carbohydrates; 15.4 g sugar; 3.9 g fiber; 24 mg sodium; 96 mg calcium; 1 mg iron; 51 mg vitamin C; 46 mcg beta-carotene; 0.8 mg vitamin E

Recipe from Foods That Fight Pain by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

3 cups seedless watermelon cubes
1/4 cup finely chopped red onion, rinsed
2 tablespoons balsamic vinegar
1 tablespoon seasoned rice vinegar
2 tablespoons finely chopped fresh mint, or 1/2 teaspoon dried mint
1/4 teaspoon freshly ground black pepper

Directions

Combine all ingredients in a salad bowl and toss to mix. If possible, chill before serving.

Per serving (1/6 recipe): 62 calories; 0.3 g fat; 0 g saturated fat; 4% calories from fat; 0 mg cholesterol; 1.2 g protein; 14.9 g carbohydrates; 11.7 g sugar; 1.2 g fiber; 82 mg sodium; 23 mg calcium; 0.9 mg iron; 13.7 mg vitamin C; 542 mcg beta-carotene; 0.3 mg vitamin E

Recipe from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jean Marc Fulsack

Enjoy these sunny golden pancakes with fruit preserves, fresh fruit, or maple syrup.

Ingredients

Makes 16 3-inch pancakes

1 cup fortified nondairy milk (soy, rice, almond, etc.)
2 tablespoons maple syrup
1 tablespoon apple cider vinegar
1/2 cup cornmeal
1/2 cup whole-wheat pastry flour
1/2 teaspoon
sodium-free baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
Spray of vegetable oil

Directions

In a large bowl, mix nondairy milk, maple syrup, and vinegar. Set aside.

In a separate bowl, stir together cornmeal, flour, baking powder,
baking soda, and salt. Add to nondairy milk mixture, stirring just
enough to remove any lumps and make a pourable batter. Add a bit more
nondairy
milk if batter seems too thick.

Preheat a nonstick skillet or griddle, then spray lightly with
vegetable oil. Pour small amounts of batter onto the heated surface and
cook until tops bubble. Turn carefully with a spatula and cook the
second side
until browned, about 1 minute. Serve immediately.

Per pancake: 44 calories; 0.4 g fat; 0.1 g saturated
fat; 8.2% calories from fat; 0 mg cholesterol; 1.4 g protein; 8.9 g
carbohydrates; 2 g sugar; 0.8 g fiber; 66 mg sodium; 29 mg
calcium; 0.5 mg iron; 0.1 mg vitamin C; 5 mcg beta-carotene; 0.2 mg
vitamin E

Recipe from Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.

Ingredients

Makes 6 1-cup servings

8 ounces dry rice pasta
2 small zucchinis or other summer squash
2 cups fresh basil
1/2 teaspoon salt
1/2 teaspoon garlic granules
1 tablespoon tahini

Directions

Cook pasta according to package directions. Rinse and drain.

Meanwhile, cut zucchinis into 1-inch chunks. Steam chunks over boiling water for about 5 minutes, or until just tender when pierced with a sharp knife.

Place basil in a food processor fitted with a metal blade and finely chop. Add zucchini, salt, garlic, and tahini. Process in short pulses until everything is finely chopped. Combine with pasta and toss to mix.

Per serving (1 cup): 166 calories; 1.7 g fat; 0.2 g saturated fat; 9.3% calories from fat; 0 mg cholesterol; 2.2 g protein; 34.8 g carbohydrates; 0.8 g sugar; 2.6 g fiber; 226 mg sodium; 42 mg calcium; 1 mg iron; 4.1 mg vitamin C; 606 mcg beta-carotene; 0.1 mg vitamin E

Recipe from Foods That Fight Pain by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

2 cups Whole Wheat Flour

3 Tbsp. natural sugar or 3/4 teaspoon stevia powdered extract or 15 drops stevia liquid concentrate

1 whole orange zest peel

2 tsp baking powder

1/4 tsp. baking soda

1/3 cup cold vegan margarine

1 cup dried cranberries

1/4 cup orange juice

1/4 cup soy milk

Ener G Foods prepared egg replacer. Mix 1 1/2 tsp powder with 2 Tablespoons warm water to make one egg.

Directions

In a bowl, combine the flour, sugar, orange peel, baking powder, and baking soda. Mix well and cut in the margarine until consistent. In another bowl mix the cranberries, orange juice, soy milk, and egg replacer. Mix in the flour mixture and mix until stiff dough forms. On a floured surface, gently knead about 6 times. Pat dough into 10 inch circle, cut into 8 to 10 wedges. Bake at 400 degrees for 12-15 minutes.

Great served with a dollop of lemon pie filling.
Recipe from Chef Mark Anthony

Makes 6 servings

1 pound low-fat tofu
1 red bell pepper, seeded and chopped
1 green bell pepper, seeded and chopped
2 tablespoons vegetable broth
2 garlic cloves, minced
1/2 medium onion, chopped
1 teaspoon dried parsley, lightly crumbled
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon turmeric
1 medium zucchini, chopped

Directions

Press the block of tofu between two plates to remove excess liquid. Do this with a couple of paper towels between the tofu and the bottom plate and a can of vegetables or other weight on top of the top plate. Replace paper towels with new ones as they become saturated. Press tofu for at least 30 minutes—the longer, the better with 2 hours being ideal.

Combine turmeric, black pepper, salt, and parsley in a small dish. Sauté onion and garlic in broth until tender. Add bell peppers and zucchini and cook until softened. Crumble tofu into skillet, sprinkle mixture with combined seasonings and cook, stirring over medium heat until heated through.

Stored in a covered container in the refrigerator, leftover Breakfast Scramble will keep for up to 2 days.

Per serving (1/6 recipe): 86 calories; 3.5 g fat; 0.5 g saturated fat; 40.8% calories from fat; 0 mg cholesterol; 6.9 g protein; 8.7 g carbohydrates; 3.2 g sugar; 3.3 g fiber; 122 mg sodium; 51 mg calcium; 2.4 mg iron; 49.4 mg vitamin C; 608 mcg beta-carotene; 0.6 mg vitamin E

Ingredients

Makes 3 servings

1 teaspoon black mustard seeds
1 teaspoon salt
2 tablespoons raw sunflower seeds or raw cashews
1 teaspoon black sesame seeds
1/3 teaspoon turmeric
1/3 cup lemon juice
1 teaspoon lemon zest
3 tablespoons chopped fresh cilantro
2 cups cooked basmati rice

Directions

Toast black mustard seeds in a heated skillet over medium-low heat with a lid (they will pop) for 2 minutes.

Add black mustard seeds, salt, sunflower seeds or cashews, sesame seeds, turmeric, lemon juice and zest, and fresh coriander to cooked rice and toss.

Per serving (1/3 recipe): calories: 177; fat: 4.5 g; saturated fat: 0.5 g; calories from fat: 21.3%; cholesterol: 0 mg; protein: 4.1 g; carbohydrates: 31.3 g; sugar: 0.9 g; fiber: 1.6 g; sodium: 794 mg; calcium: 21 mg; iron: 1.1 mg; vitamin C: 8.3 mg; beta-carotene: 43 mcg; vitamin E: 2.2 mg