BANANA BISCUITS  Makes 35

These delicious biscuits make a perfect breakfast item. Leftovers can be re-heated in a toaster oven.

3 small ripe bananas, peeled and mashed 1 cup lite soymilk or other milk alternative 2 Tablespoons oil 41/4 cups unbleached white flour 1 Tablespoon baking powder

Preheat oven to 425 degrees. Mix the mashed bananas, soymilk, and oil together in a large bowl. Add the flour and baking powder and stir well.

Place dough on a floured surface and knead for 3 minutes. Using a rolling pin, roll dough to a 1/2-inch thickness. Cut into 2-inch-wide circles using a cutter or tin can. Place biscuits on a lightly oiled cookie sheet, bake 20 minutes or until browned. Serve warm.

Total calories per biscuit: 72 Fat: 1 gram

 

SPINACH/RICE SOUP  Serves 8

This soup is excellent with a thick slice of bread.

One 10-ounce box frozen chopped spinach 1 cup basmati rice 1 small onion, finely chopped 1 cup vegetable broth 8 cups water 1/2 teaspoon garlic powder Pepper to taste 6 ounces plain or lemon soy yogurt (about 3/4 cup)

Place all the ingredients, except the soy yogurt, in a large pot and cook over medium heat for 30 minutes. Add yogurt and cook another 5 minutes. Serve warm.

Total calories per serving: 118 Fat: 1 gram

 

ONIONS WITH BARBECUE SAUCE  Serves 4

Serve this dish over your favorite veggie burger or as a side dish.

2 medium onions, sliced into rings 1/4 cup vegetable broth 1/2 cup vegan barbecue sauce

Sauté onions in broth in a large pan over medium-high heat for 8 minutes. Add barbecue sauce and heat 2 minutes longer. Serve warm.

Total calories per serving: 65 Fat: 1 gram

 

BULGUR, CORN, AND GREENS  Serves 4

A colorful blend of ingredients, ready in under 25 minutes!

1 cup bulgur 2 cups water One 10-ounce box frozen corn kernels 1/2 pound greens (kale or collards), rinsed and torn into bite-size pieces 1/2 teaspoon cumin 2 Tablespoons lemon juice

Cook bulgur in water in a large covered pot for 10 minutes over medium heat. Add remaining ingredients. Heat 10 minutes longer, stirring occasionally. Serve warm.

Total calories per serving: 193 Fat: 1 gram

 

SPICY MANDARIN CHICKPEAS  Serves 4

Serve this tantalizing combination of ingredients over a bed of rice.

Two 19-ounce cans chickpeas, rinsed and drained Two 10.5-ounce cans mandarin oranges, drained 1/4 cup strawberry jam 2 Tablespoons spicy brown mustard 1/2 teaspoon cayenne

Heat all the ingredients in a medium-size pot over medium heat for 10 minutes. Serve warm.

Total calories per serving: 357 Fat: 6 grams

 

BAKED LIMA BEANS   Serves 8

This sweet side dish is absolutely delicious!

One 6-ounce package vegan “bacon” 2 teaspoons oil One 24-ounce package frozen lima beans 1/2 small onion, finely chopped One 8-ounce can tomato sauce 1/2 cup molasses 2 Tablespoons nutritional yeast

Fry vegan “bacon” in oil in a non-stick frying pan until crisp on both sides (about 10 minutes). Chop into very small pieces.

Preheat oven to 350 degrees. Meanwhile, cook lima beans in boiling water for 10 minutes and drain.

Mix all the ingredients together and pour into a medium-size oven-proof baking dish. Cover and bake 30 minutes. Serve warm.

Total calories per serving: 185 Fat: 2 grams

 

CAJUN-SPICED TOFU BURGERS  Makes 6

These burgers are a bit spicy. If you prefer a milder flavor, simply reduce by half the amount of Cajun seasoning used.

11/2 pounds firm silken tofu, drained 2 carrots, peeled and grated 2 stalks celery, finely chopped One 8-ounce can water chestnuts, drained and finely chopped 11/2 cups fine bread crumbs or matzo meal 2 teaspoons Cajun seasoning 1 teaspoon salt (optional) 2 teaspoons oil

Place ingredients (except oil) in a food processor bowl and blend until well mixed.

Heat oil over medium-high heat in a large non-stick frying pan. Form 6 large, flat burgers with mixture and brown burgers for 10 minutes on each side. Serve warm with lettuce on a whole wheat bun. Cold leftovers are also delicious.

Total calories per burger: 206 Fat: 5 grams

 

PASTA WITH BLACK BEAN SAUCE   Serves 4

Enjoy this delicious sauce.

1 pound pasta, cooked and drained One 15-ounce can black beans, rinsed and drained One 10.5-ounce can mandarin oranges, drained 2 large ripe tomatoes, finely chopped 1/2 teaspoon cinnamon

Heat beans, oranges, tomatoes, and cinnamon in a medium-size pot over medium heat for 8 minutes, stirring occasionally. Serve over your favorite cooked pasta.

Total calories per serving: 603 Fat: 3 grams

 

FRUIT PIZZA  Serves 4

Here’s a beautiful looking dessert that both children and adults will enjoy.

1 large 12-inch-wide pita bread 1 cup unsweetened apple butter 1 kiwi fruit, peeled and sliced 6 large strawberries, sliced 1 apple or pear, peeled, cored, and thinly sliced 1/4 teaspoon cinnamon

Spread apple butter over pita bread. Arrange slices of fruit on top of apple butter. Sprinkle with cinnamon. Serve as is or heat in 350-degree oven for 15 minutes and serve warm.

Total calories per serving: 269 Fat: 1 gram

 

COUSCOUS PUDDING   Serves 4

Experiment with different types of dried fruit for variety.

11/2 cups water 5 ounces couscous (a little less than 1 cup) 1/2 cup dried fruit (raisins, chopped figs or dates, for example) 11/2 cups soymilk or other milk alternative 1/4 cup maple syrup 1/4 teaspoon cinnamon 2 Tablespoons cornstarch

Bring water to a boil in a small pot. Add couscous and dried fruit. Cover pot, remove from heat, and allow to sit 5 minutes.

Meanwhile, in a separate medium-size pot, heat remaining ingredients over medium-high heat until the pudding starts to thicken (about 3 minutes). While heating, stir often with a whisk. Once pudding thickens, remove from heat and add cooked couscous mixture. Mix well. Pour pudding into a serving dish and chill for at least 1 hour before serving.

Total calories per serving: 319 Fat: 2 grams

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