PLANT BASED FOOD IDEAS

1. Tofu Vegan Cheese

3/4 cup water

1/2 cup cashews

3/4 cup Tofu

2 tablespoon yeast flakes

1 1/2 tablespoons lemon juice

1/3 cup pimento

1 teaspoon salt

1 teaspoon onion powder

1/4 teaspoon garlic powder

Blend smooth all ingredients. Chilling will make ingredients thicker.

2. Vegan Pimento (red pepper) cheese
4 Tabs of Agar Agar, 1 cup water,- soak for 5 mins until clear, blend with the following mixture:
1 blanched red pepper, 3/4 cup of cashews, 2 tabs sesami seeds, 3 Tabs flaked yeast, 11/4 teasp salt(sea salt or reduced salt bullion).
Then add slowly 1/4 cup of olive oil, then last but not least 1/2 cup lemon juice. Place in a dish and let it set. For today place it over brown soaked cooked rice(you dont have to let it set – so make double to put on sandwiches – its mouth watering and replaces all that saturated stuff. See notes at the end on cheese.
Theres some really nice cabbage about, put it in olive oil and water and saute it out, add some onions raw garlic and dill, you’ve now got a meal that fits the bill!

3. Tofu cottage cheese

1 cup Tofu, 4 Tabs chives, 1 clove garlic, 1 small finely chopped onion, 1 teasp reduced salt bullion, 1/2 – 1 cup tofu mayonnaise.
Mash tofu, add mayonnaise and all other ingredients.

4. Vegan Cheese – another melty cheese recipe !

MELTY CHEESE
11/2 C hot water 2 TBL corn flour
3/4 C cashews 1/4 C pimentos
3’/3 TBL sesame seeds 1/3 C Brewer’s yeast flakes (opt.)
I tsp salt I TBL lemon juice
2 tsp onion powder 1/8 tsp garlic powderBLEND all but lemon juice. BRING to boil while stirring constantly; BOIL for 2-3 minutes. REMOVE from heat and ADD lemon juice.

A beautiful variety of nutrient and fibre rich salads

1. Carrot and Fennel Salad

6 carrots finely chopped

4 Tabs lemon juice

6 sprigs of mint

2 Tabs sesame or flax seed oil

4 spring onions

1 fennel bulb

Combine first 4 ingredients together, mix last 2 ingredients and pour over salad.

2. Tomato and Red Onion Salad

3 tomatoes thinly sliced

2 Tabs virgin olive oil

1 red onion, finely sliced

1 tsp lemon juice

¼ cup fresh basil finely chopped

1 clove garlic and pinch salt

Mix together first 3 ingredients in a bowl. Combine the rest and pour over salad..

3. Millet salad

3 cups of uncooked millet (cook for 1 ½ hrs) with 1 teaspoon salt

1 cup raw onions

1 cup red or green pepper

½ cup black olives (optional)

2 Tablespoon (T) olive oil

2 cloves garlic

1 cup fresh coriander or parsley

1 T lemon juice

Cook millet for 1 ½ – 2hrs and add remaining ingredients.

4. Crispy Spring Salad

2 cups shredded carrots,celery,parsnip
1 cup sun-dried tomatoes, soaked one hour or more and pureed in a blender
1/4 cup extra virgin olive oil or flaxseed oil(or half/half)
1/3-1/2 red onion, finely minced
1/2 onion finely minced
2 cloves shredded garlic
1tsp. cumin powder
1 tsp. bullion
1 Tbsp. braggs.Using your hands, mix all ingredients together well in a large bowl.sit

Sauces, Spreads, Dressings, Mayonnaise, Cream, Tomato Ketchup, Dips and Relish

1. Vegan Sweet Sauces/Spreads

½ cup cashews

½ cup water

1 Tab raw sugar/maple syrup or any other sweetner

1 tsp vanilla

Blend all ingredients together till smooth. Pour over fruit salad or strawberries.

2. Apricot/coconut spread

½ cup dried apricots

¼ cup powdered coconut

enough water to blend

touch of vanilla

Blend all ingredients together. Spread on toast or bread.

3. Vegan Sun Seed Tomato Dressing

1 1/2 cups fresh tomato

1 date

½ cup of sunflower seeds

1 clove garlic or ½ taesp garlic powder

3 Tabs lemon juice

½ onion

½ teasp basil or oregano

salt to taste

Blend together all ingredients – can have this smooth or coarse – Great on pizza, Pasta, vegetables and salad. Can have it RAW or COOKED!

4. Tasty Sesame Vegan Topping

1 cup of sesame seeds, toasted

¼ cup yeast flakes

1 tsp veg bullion

1 tsp garlic powder

White or brown sesame seeds may be used. Toast seeds in a dry skillet over medium heat, stirring for about 5 mins. Blend smooth all ingredients. Sprinkle over salad, vegetables, rice and beans, etc…

5. Vegan Cashew and Avocado Mayonnaise

½ cup cashews

¼ onion raw

1/3 cup warm water

½ teasp paprica or cummin

pinch garlic powder

2 tabs lemon juice

Blend together water and cashews first then add remaining ingredients and blend. To make guacamoli or AVOCADO DIP add 1 avocado and, adjust seasoning to taste.

6. Cashew Cream

1 cup cashews

½ cup water

1 Tbs honey

Vanilla

Blend all together

7. Tomato Ketchup

2 cups tomato sauce

1/4 cup chopped onion

clove of garlic

1 Tbs yeast flakes

1 Tbs honey

1 teaspoon of oregano, basil or marjoram

pinch of salt

Add 1 Tbs or two of virgin olive oil if required. Add all ingredients to blender and mix together.

8. Vegan Dressing

2 cups soaked sunflower seeds, almonds or sesame seeds (1¼ cup before soaking)
1 tsp. cumin
2 cloves garlic
1 cup of corriander leaves
1 cup pure water
2 tsp. bullion
6 Tbsp. lemon juice (about 1 lemon)
1 raw garlic
¼ cup flaxseed-, hempseed- or olive-oil.

Blend well and serve over a fresh green salad.(just lettuice, green onions, alfa, rocket salad) This dressing may thicken as it sits in your refrigerator, so you may need to add more water later. Will last up to 2 weeks.Use romaine lettuce leaves or cabbage leaves as your tostada shell, and fill with:

Guacamole, Salsa, and Pine Nut “Sour Cream.”
½ cup flaxseed oil, hempseed oil, or extra virgin olive oil
3 ½ tsp. onion powder
1/4 teasp cayenne Pepper
2 ½ tsp. cumin powder
1 tsp.bullion
1 Tbsp. Braggs

9. Vegan Mayonnaise

1 block tofu, 1 c garlic, 1 tab lemon, 1/2 teasp bullion, 1teasp tomatoe pure, 2 tabs Flax oil, enough soya milk to blend – place all ingredients in a blender.

Have with Baked jacket potato – Thats the real cheese and jacket potatoe!!! and its dead easy to make. Have with sauted brocolli, cauli and sweet corn.

10. Avocado Dip

2 avocados

½ cup cashews/ 1 cup of water

2 tablespoons lemon juice

½ medium onion

salt

(garlic optional)

Blend cashews well then add the rest.

11. Whole Berry Cranberry Sauce

1 cup or 200g of brown dark sugar

1 cup or 255ml of water

12oz or 340g of fresh or frozen cranberries

Orange peel and juice if desired but reduce water

In sauce pan mix sugar and water; stir to dissolve sugar. Bring to boil; add cranberries, return to boil; reduce heat; boil gently for 10 minutes stirring occasionally. Remove from heat. Cool at room temperature and refrigerate. Makes 2 ½ cups.

12. Jellied Cranberry sauce

Prepare as above. Before cooling place a wire mesh strainer over a mixing bowl. Pour contents of saucepan into strainer. Mash cranberries with the back of a spoon, frequently scraping the outside of the strainer cover and cool at room temperature refrigerate until serving time. Makes 1 cup.

13. Cashew Pimento Cheese Sauce

1 cup cashews

½ cup water

1 oz. of red pepper

2 teaspoons of lemon juice

2 tablespoons chopped onions

1 clove of raw garlic

2 teaspoons yeast flakes

Blend all until smooth.

 

14. Cashew Vegan Mayonnaise

1 ¼ cups boiling water

1 cup raw cashews

¼ cup lemon juice

1 tablespoon honey

1 teaspoon salt

15. Fresh Cranberry Relish

12oz or 340g of fresh or frozen cranberries

1 medium orange

¾ to 1 cup (150g to 200g) of brown dark sugar

Slice unpeeled orange into eights; remove seeds. Place half cranberries and half of the oranges slices in food processor container. Process until mixture is evenly chopped. Transfer to a bowl. Repeat with remainder cranberries and orange slices. Stir in sugar to desired sweetness. Store in refrigerator or freezer. Makes about 2 ½ cups.

16. Pine Nut Soya Cream

1 1/4 cups pine nuts, soaked 1 hour or more
1/2 cup coconut powder
1/2 tsp.braggs
1/4 tsp. bullion
1 1/2 Tbsp. lemon juice (about 1/2 lemon)Blend all ingredients together in a blender until smooth and creamy. Will keep for up to 2 week in the refrigerator.

1. Banana and cashew smoothie

2 Bananas

½ cup cashew cream

Add water if necessary. Drink or put on fruit

2. Smoothies – Option 2

All day – here goes for fast days! Multivitamin-In-A-Cup Smoothie

Makes 3 servings. This smoothie will supply most of the vitamins and amino acids you’ll need for a day. 1 cup soymilk
11/2 cups green grapes
1 apple, cored and diced
3 bananas
2 tablespoons wheat germ
1 tablespoon lecithin granules
2 tablespoons nutritional yeast
2 tabs flax oil
Blend all ingredients together. Drink and enjoy! Make these for fun.

Natural vegan hummus, butters & guacamoli

1. Date Butter

1 cup dates – soaked for 10 mins

1 orange

1 tsp vanilla

1 tsp lemon

orange or lemon rind

Blend all together and put on toast or bread

2. Vegan Soya Butter

¼ cup soy bean flour

½ cup water

Salt

½ cup olive oil or flax oil

Add oil until consistency of thick butter. A pinch of tumeric or safflower added for colour. Add other herbs as required and yeast flakes if required.

3. Garlic Butter

2 Tbs Soy milk

Salt

3 Garlics

1 cup Soy butter

Put remainder of ingredients in a blender.

4. Vegan Cashew Cheese/Butter

Make as per pimento sauce

Add 4 Tbs of corn flour & whiz in blender. Heat in a pan until thick. Put in butter dish to harden.

5. Hummus

1 cup of cooked or raw chick peas

1 garlic clove

1 Tab tahini

a little water

2 Tabs lemon juice

salt to taste (if beans are salt free)

Blend all together until smooth. Serve in pita bread with salad.

6. Guacamoli

1 large or 2 small ripe avocados
1 tsp onion powder
½ tsp. celtic sea salt
2 tsp. lemon juice. Use a fork to mash the avocado and seasonings together. To maintain the green color, leave an avocado pit in the guacamole.

Delicious, cholesterol free savoury dishes

1. Lentil Spread

1 cup raw sesame seeds, soaked(overnight) or half a cup of tahini

11/2 cups of sprouted lentils

1 medium avocado

1 whole red pepper with seeds

¼ onion

1 clove garlic

Salt to taste (try and leave the salt out – it tastes great!!!). Blend in a little water to make a spread.

2. Vegan Pot Pie

1 1/2 cups cubed firm tofu

1/2 cup chopped onion

1 cup diced carrots

1 cup diced potatoes

2 1/2 cups gravy of choice

1 cup green peas

whole wheat pie crust

Cook vegetables until tender in small amount of water. Stir in tofu and gravy. If desiring a bottom crust, use a double recipe for the crust and lightly oil a 1 1/2 quart casserole. Cover bottom and sides with portion of crust. Fill with vegetable mixture and top with remaining crust. Poke a few holes in the crust then bake at 350 degrees for 50 minutes.

 

3. Pinto bean stew

1 lb pinto beans (dry)

2T olive oil

1 big onion

2 cloves of garlic (chopped/squeezed)

1 tin coconut milk(or ¼ creamed coconut)

2T of LOL garam masala

½ tsp salt

1 tsp thyme

1 T bullion

Soak beans overnight. Cook high temperature to destroy poison then cook for further 2hrs on low flame. Saute onions and garlic in olive oil. Add everything until cooked and serve with cooked millet and salad of your choice.
19. Millet Pie

Cook 1 lb of millet for 1 ½ – 2 hrs

Sauce

4 Tablespoons (Tb) of peanut or any other butter

2 cloves garlic

1 cup of cooked millet

½ cup parsley for green sauce

1 Tb cornflour

(or ½ pimento for red sauce)

2 cups of water

1 Tb bullion

½ onion

Blend together and pour over cooked millet in shallow casserole dish(square).
Cook for 30 min. at Reg. 8 until it browns.

4. Vegan Shepherd’s Pie

1 lb Red lentils

1 cup chopped onions

2 cloves of garlic

1 Tb cumin

2 Tb bullion

2 Tb Tomato Puree

Pinch of salt

1 Tb Yeast flakes

Boil lentils until cooked and add all other ingredients and cook until smooth.

3 lbs Potatoes, cooked (unpeeled)

1 cup soya milk

2 Tb olive oil

Pinch of salt

Mash it thoroughly and put it on top of the lentil mixture; Have with green vegetables (carrots and salad) of your own choice. (We will serve cooked broccoli, raw broccoli and cauliflower salad with guacomoli).

5. Vegetable Nut Loaf Mix

MIX: 2 T olive oil; ¼ cups soya milk; 2 T flour; 1 ¼ salt

Stir over heat till mixture boils;

Combine with:

2 cups chopped nuts

1 cup chopped fine green peppers

¼ cup chopped onions

½ cup finely chopped celery

2 T cashew or peanut butter

1 cup seasoned breadcrumbs

2 cups of cooked cracked wheat or brown rice

Stir and mix all ingredients together; Place in greased loaf pan; Bake at 350 degrees for 50 – 60 minutes; Turn out on serving plate; Serve with favourite gravy (cashew parsley gravy). Cooked sweet corn and green garden peas with potato salad (with cashew or soya mayonnaise).

6. Cashew Nut Loaf

Cashew Nuts (chopped)

Parsnips

Whole-wheat Bread Crumbs

Dried Yeast or Yeast Flakes

Sweet Corn

Vegetable Stock

Onions

Green/Red Peppers

Garlic

Olive Oil

Herbs

Peel and set parsnips to boil until soft enough for a fork to pass through them. Place onions, peppers and garlic into a saucepan with a little oil for a few minutes, until blanched. Prepare the vegetable stock, and add to it the dried yeast or yeast flakes.

Mash the parsnips with a little oil or margarine. Add the onions, peppers, and garlic and the dry ingredients (nuts, breadcrumbs, herbs). Now slowly add the stock while mixing the ingredients to a smooth but firm consistency. Place your mixture into a greased baking tin, ensuring that you cover the tin with baking foil to prevent burning or drying out. Optional: A layer of cooked sweet-corn can be placed midway in the loaf for added taste and presentation, alternatively mushrooms or spinach can be used.

Now bake in the upper part of the oven, mark 6/180° for approx. 30-40 minutes.

7. Best Ever Asparagus Soup

1 bunch of fresh asparagus (use tips and tender pieces only)
3 large or 6 medium parsnips
3 large ribs of celery, chopped
1 leek, stalk only, finely chopped
8 small or 4 large cloves of garlic, minced
6 Tablespoons roasted cashews (from a can or tin is fine)
2 Large bay leaves
Real Salt or any quality nonprocessed salt (to taste). Pure water.

1. Simmer asparagus and bay leaves in water until asparagus is just tender.
2. Remove asparagus and save cooking liquid with bay leaves.
3. Place parsnips, celery, leek, and Real Salt into your soup pot.
4. Bring to a boil, reduce heat, and simmer until just tender (about 10 minutes if finely chopped) and remove from heat.
5. Remove and discard bay leaves.
6. Place 1/3 of liquid and 1/3 of cooked vegetables (no asparagus) into a blender.
7. Add cashews and minced garlic into blender. NOTE: most blenders will not puree whole garlic. It is important that the garlic not be added earlier and only heated through.
8. Puree and return to soup pot.
9. Add asparagus tips and pieces, heat through, and serve.

(From the Christian kitchen of Jim McDonald – Thanks !)

8. Apple Oats Casserole

2 cups rolled oats
1 cup raisins
1 or more cups unsweetened coconut
2 small apples, grated
2 or more cups soy or nut milk
1/2 cup slivered almonds
*Measurements may vary depending on size of casserole dish. In an 8″ x 8″ baking dish, sprinkle 1/3 of the oats on the bottom of dish. Next, layer 1/2 of the raisins, 1/2 of the coconut, another 1/3 of the oats, and all of the apples. Pour on 1/2 of the milk. Continue by adding the rest of the raisins, oats and coconut. Top with the almonds. Pour on the rest of the milk. Bake at 350° for 30 minutes. Top with blended apricots.

1. Carob Balls

1/4 cup carob powder

1/4 cup soya milk powder

1/2 cup honey

1 cup peanut butter or other nut butter (cashew/ almond)

coconut (optional)

Thoroughly mix carob and milk powder into honey. Stir nut butter into this. Form into balls by rolling portions between palms. Roll in coconut. Chill to make more firm.

2. Sweet Peanut Butter cookies

Cream together: ½ cup peanut butter; ¾ cup honey; ¼ cup water; ¼ tsp salt; 1 tsp vanilla;

ADD to mixture:

1 cup whole wheat pastry with soya custard

3. Banana Coconut Cookies

2 cups mashed banana pulp

1 cup chopped walnuts

2 cups finely ground coconut

2 Tbs honey

1 Tbs yeast flakes

Mix and form into patties and roll in sesame seeds. Press a walnut into each cookie.

4. Better than sweets

1 cup of raw almonds
1 cup of raw walnuts
1/2 cup dates chopped
1/2 cup raisins
shredded dried coconut

Sesame seeds (white hulled)Soak nuts overnight or at least 10 hours. Drain and rinse and place nuts in food processor. Process until fine. Then add other ingredients, and process until mixture is thick and binds together easily. Make balls by rolling about 1 tablespoon of mixture for each one. Then roll the balls in the dried coconut or sesame seeds.Place in oven on low for 2 hours or eat them like they are. (They bind better when cooked)

Tofu is processed soya bean curd. Contains easily digested protein; B vitamins and minerals including calcium, phosphorus, iron, sodium, potassium, inexpensive and low in calories. Tofu calcium content can equal that of milk without all the side effects(see article on milk).

Benefits lungs and large intestine, moistens dry conditions in the stomach, relieves inflammation of the stomach, neutralizes toxins -used in cases of alcholism, chronic amoebic dysentry, healing reactions, dietary changes, etc;
It is a concentrated protein and should be eaten in moderation – no more than twice weekly.

5. Banana Delight

1/2 cup cashews
8 dates, chopped
1/2 cup water
2 large bananas
1 teaspoon vanilla
1/2 cup raisins
1 1/2 – 2 cups cooked brown rice, millet or oats

Blend first 5 ingredients until smooth. Pour over raisins and grain of your choice, stir to mix. Heat in 350° oven until heated through.

6. Apple and red or black currants or cranberry crumble

12oz or 340g ready prepared chopped apples (eating or cooking)

12oz or 340g red or blackcurrants or cranberries

1cup of brown dark sugar; add another ½ cup if using cooking apples or cranberries

Steam the apples and berries together with the sugar until just soft. Pour into an ovenproof dish. Raisins and currants may be added; check the sugar you may desire to use less.

7. Vegan Crumble

Blend 4 slices of wholemeal bread and add:

½ teaspoon of ground coriander

½ teaspoon of ground cardoman

1 teaspoon of tarragon

1 teaspoon of rosemary

½ cup of brown dark sugar

Blend together until the texture of bread crumbs.

In another bowl prepare:

1 ½ cup of wholemeal flour

½ cupof sunflour oil or olive oil

Mix together and then rub with the palms of your hands all the lumps until smooth. Mix the bread crumbs and the flour together well. Gently spread on top of the fruit. Bake in a 4 to 5 oven until golden brown.

16. Fruit Vegan Cheesecake Recipe

Base: Granola/ Ginger biscuits/ Grape Nuts

Filling: 230g Firm Tofu/

200g Cashew/ Almonds Nuts/

500 mls Soya Milk

Honey at Taste

Vanilla Essence (optional)

Almond Essence if using Almonds Nuts (optional)

1 T Agar Flakes (1 1/2 if using Soya milk)

Topping: 300mls Orange Juice/ Pineapple/Strawberry Jelly (vegan)

1T Agar Flakes

Orange segments/ Pineapple pieces/Cleaned sliced strawberries

Honey (optional)

Base: Blend the granola/Ginger biscuits/Grape nuts For a little until lumpy

Press into the base of 7.5″ Flan tin and freeze.

Filling: Liquidise all filling ingredients together. Stir over gentle heat until starting to boil, keep stirring until it starts to thicken a little.

Pour over base. Chill.

Topping: Whisk the juice and agar flakes together over gentle heat until nearly boiling. Organise the fruit pieces over the filling. When starts thickening Remove from heat and spoon over filling on top of the fruit pieces.

1. Granola

12 cups rolled oats
2 cups wheat germ or bran
1 cup cashew pieces
1 cup slivered almonds
1 cup date pieces
1 cup dried pineapple
2 cups soya flour
2 cups shredded coconut
1 cup water
1 cup honey
1/2 cup olive oil
Mix all dry ingredients together well. Mix water, honey, and oil in blender. Add to dry ingredients. Mix well. Bake at 250° for 1 1/2 hours in shallow pans, stirring every 1/2 hour.

2. Apple Breakfast Bars

1 1/2 cups quick rolled oats
1/4 cup whole wheat flour
2/3 cup dates, chopped
1/2 cup walnuts, chopped
1/2 teaspoon sea salt
1/4 cup soya milk
1 1/2 cups raw apples, shredded

Combine all ingredients. Let stand 10 minutes. Press mixture into 8″ x 8″ baking dish. Bake at 375° until lightly browned, about 25 minutes. Loosen with spatula, and cut into bars while warm. Serve hot for breakfast.

3. Granola

12 cups rolled oats
2 cups wheat germ or bran
1 cup cashew pieces
1 cup slivered almonds
1 cup date pieces
1 cup dried pineapple
2 cups soya flour
2 cups shredded coconut
1 cup water
1 cup honey
1/2 cup olive oil
Mix all dry ingredients together well. Mix water, honey, and oil in blender. Add to dry ingredients. Mix well. Bake at 250° for 1 1/2 hours in shallow pans, stirring every 1/2 hour.