Vegetarian Recipes

Gourmet Sorbet

gourmet sorbetSubmitted by: Renee Hoffinger, MHSE, RD
Yield: 4- ½ cup servings


  • 2 medium Bananas, peeled and frozen
  • 1/3 cup Cranberries, frozen
  • ¼ cup Orange juice
  • ¼ cup Soy milk, unsweetened
  • 2 Tbsp Semi-sweet chocolate chips (optional)
  • ¼ tsp Fresh ginger, grated


  1. Slice frozen bananas into approximately ½” pieces and place in food processor.
  2. Add cranberries, orange juice and soymilk.
  3. Process ingredients for about 15 seconds.
  4. Add chocolate chips and ginger; process until desired texture is achieved (about 15 seconds).
  5. Serve immediately. Enjoy!

Author’s Note

This is a refreshing, natural alternative to high fat, high sugar ice creams and frozen desserts as well as an economical use of overripe bananas and other perishable fruit i.e. freeze them before they “perish” in sturdy freezer bags or containers. With frozen fruit on hand you can go from impulse to ingestion in less than 5 minutes! Originally inspired by a bumper crop of fresh figs (cranberries were used here as they seem to be always available and add a tart “kick”) this recipe also works very well with peaches, blueberries, strawberries, papaya or pineapple (and figs, of course) always keeping the bananas as the sweet, smoothly textured base. Chocolate soy milk and other types of juices may be substituted for variety. A time-saving suggestion is to create small bags of the fresh fruits needed for one recipe prior to freezing to obviate the need to hack apart frozen fruit masses.

Nutritionals (per ½ cup serving)

Calories: 78; Total Fat: 1 g; Saturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 32 mg; Carbohydrates: 18 g; Fiber: 2 g; Sugar: 11 g; Protein: 2 g; Vitamin A: 1% DV; Vitamin C: 37% DV; Calcium: 1% DV; Iron: 0% DV

Salad in a Glass

Salad in a GlassMy family refers to this recipe as a salad in a glass. When I don’t have time to sit down and have a salad I can still have my greens in a jar. The balsamic vinegar adds an extra zing.


  • 6 oz. plain cultured coconut milk
  • 1 cup sliced strawberries
  • 1 peeled kiwi, sliced
  • 15 spinach leaves
  • 1 tsp.  balsamic vinegar


  1. Place cultured coconut milk, strawberries, kiwi, spinach leaves, and balsamic vinegar in a blender and blend until smooth.
  2. Serve – garnish with fresh strawberries and spinach leaves if desired.

Yield: 1 ½ cups

Tofu Stir Fry Pockets

tofu stir fry pocketsForget the chopsticks and take out box! This sweet and hot dish with crunchy lettuce and bite-size, breaded tofu is ready to go in its own pita pocket. No utensils required.


  • 1 large banana – peeled and cut into chunks
  • ¼ cup soy sauce
  • 1 tsp chili powder
  • 1 -20 oz can pineapple chunks in juice, reserve juice
  • 1 -12 oz block extra-firm tofu, pressed
  • 1 ½ cups panko bread crumbs
  • 2 Tbsp canola oil
  • 1 lb frozen broccoli stir fry mix
  • 2 tsp red pepper flakes
  • ¼ cup dried cranberries
  • 1 head romaine lettuce, washed and sorted into leaves
  • 7 pita pocket rounds – split in half


  1. Combine banana, 2 Tbsp of soy sauce, chili powder, and ¼ cup reserved pineapple juice in a blender and blend for 30 seconds until a sauce is formed.
  2. Cut tofu into 40 one-inch cubes.
  3. Toss tofu in banana-soy sauce and then roll in panko bread crumbs.
  4. Heat 1 Tbsp canola oil in large skillet over medium heat.
  5. Fry tofu in oil, rotate to a different side every 4 minutes until sides are golden brown.
  6. While tofu is frying, heat 1 Tbsp canola oil in a second skillet over medium heat.
  7. Stir fry vegetable mix, pepper flakes, 2 Tbsp of soy sauce, pineapple chunks, and dried cranberries over medium heat for 10-15 minutes until vegetables and fruit are cooked and liquid has reduced to a glaze.
  8. Toss tofu in stir fry mix.
  9. Place 1 lettuce leaf and 1/2 cup stir fry into each pita pocket.

Serving Size

14 pita pockets with ½ cup each filling and romaine lettuce

Arugula Salad with Figs and Walnuts

Arugula Salad with Figs and WalnutsSubmitted by: Janet Bond Brill, PhD, RD, LDN
Yield: 6 servings – 1 ¼ cup salad with 2 tsp dressing

Ingredients: Parsley Chive Dressing

  • ¾ cup Extra virgin olive oil
  • ¼ cup Aged balsamic vinegar
  • 1 Tbsp Dijon mustard
  • 1 Shallot, peeled and minced
  • 1 bunch Flat-leaf Italian parsley, stalks removed
  • 3 stalks Fresh chives, cut into small pieces

Ingredients: Salad

  • 5 oz Baby Arugula
  • 1 cup Dried Mission figs, chopped
  • ½ cup Chopped walnuts, toasted

Directions: Parsley Chive Dressing

  1. Place all dressing ingredients in a blender.
  2. Blend until ingredients are well combined, scraping down the sides of the container at least once.

Directions: Arugula Salad

  1. In a bowl, toss arugula with the parsley chive dressing.
  2. Arrange arugula on a platter or in a shallow bowl.
  3. Sprinkle with figs and walnuts.
  4. Serve with more dressing on the side if desired.

Nutritionals (1 ¼ cup salad with 2 tsp dressing)

Calories: 189; Total Fat: 13 g; Saturated Fat: 2 g; Cholesterol: 0 mg; Sodium: 25 mg; Carbohydrates: 19 g; Fiber: 3 g; Sugar: 13 g; Protein: 3 g; Vitamin A: 13% DV; Vitamin C: 10% DV; Calcium 9% DV; Iron: 6% DV

Recipe Source

An excerpt from the book The Heart Disease Reversal Plan by Janet Bond Brill, Ph.D., R.D., LDN; to be published by Three Rivers Press; February 2011; Copyright © 2011 Janet Brill, Ph.D. To learn more about this book please visit

Caprese Shells and Cheese Salad

It is time to take advantage of the foods coming from southern gardens.  For me, this means finding new uses for basil in my kitchen, besides making pesto.  This recipe combines two favorite dishes – caprese salad and macaroni and cheese.  Serve it warm or cold – it tastes great either way!

Caprese Shells and Cheese Salad


½ lb. dry whole wheat shells

3 Tbsp. margarine

3 Tbsp. flour

1 Tbsp. chopped garlic

1 pint soy creamer

4 oz. soy mozzarella style cheese, cut into small pieces

Salt and pepper to taste

15 oz. can cannellini beans

10.5 oz. cherry tomatoes, quartered (approx. 2 cups)

½ cup chopped basil


  1. Fill a medium saucepan with water and bring to a boil.  Add pasta shells and boil according to package recommendations.
  2. In the meantime, melt margarine in a large skillet over medium high heat.   When melted, add flour and garlic and stir to make a roux.  Allow to brown slightly, but stir to avoid clumping.  Gradually whisk in 1 pint of soy creamer, ½ cup at a time and allow to cook until a thick sauce forms. Add slices of soy cheese and stir with whisk to combine. Add salt and pepper to taste.
  3. When cooked, drain pasta and add to sauce.  Toss in quartered cherry tomatoes, cannellini beans, and chopped basil.

Yield: Approximately 7 ½ cups

Balsamic Tofu, Cranberry, and Apple Stir-Fry

Balsamic Tofu, Cranberry, and Apple Stir-FrySubmitted by: Marni (Rakes) Sumbal, MS
Yield: 2 – 1 ½ cup servings


  • 1 cup Long grain, parboiled, brown rice
  • 1 Tbsp Olive oil
  • 2 Gala apples, chopped
  • 4 Roma tomatoes, chopped
  • 2 cups Firm tofu, cubed
  • ½ cup White onion, chopped
  • ¼ cup Chives, chopped
  • ¼ cup Cranberries
  • 2 Tbsp Balsamic vinegar


  1. Cook 1 cup long grain, brown rice according to directions on package/box (or you may use any grain).
  2. In a large pot drizzle olive oil and turn heat to medium.
  3. Add apple, tomatoes, tofu, and onion. Stir occasionally.
  4. When apple and tofu begin to turn light brown (around 4-5 minutes), add chives and cranberries. Lightly
    stir and turn heat to low.
  5. After 2-3 minutes add balsamic vinegar and stir. Turn off heat and remove pot from burner.
  6. Serve 1 ½ cups of tofu mixture on ½ cup brown rice. Enjoy.

Nutritionals: (per 1 ½ cup)

Calories: 398; Total Fat: 12 g; Saturated Fat: 1.5 g; Sodium: 82 mg; Cholesterol: 0 mg; Carbohydrate: 60 g; Fiber: 8 g; Sugar: 30 g; Protein: 16 g; Vitamin A: 74% DV; Vitamin C: 121% DV; Calcium: 26% DV; Iron: 42% DV

Nutty Quinoa and Vegetables

nutty quinoaSubmitted by: Shari Portnoy, MPH, RD, LD
Yield: 8 servings


  • 1 cup Whole grain quinoa
  • 2 cups Water
  • 2 Tbsp Vegetable flavor soup base
  • ¼ cup Cashew nuts, crushed
  • 1 Onion
  • ½ tsp Oil
  • 1 ½ cups Frozen, mixed vegetables


  1. Bring 2 cups water and vegetable base to boil in 2 quart sauce pan.
  2. Add the quinoa and bring back to boil and cover. Cook about 12 minutes or until all water is absorbed. Fluff with fork and let stand.
  3. Cook the frozen vegetables in the microwave or steam.
  4. Sauté the onions in a small amount of oil.
  5. Mix the quinoa, onions, vegetables, and cashew nuts. Save some nuts to garnish on top.

Nutritional Information (2.5 oz):

Calories: 138; Total Fat: 5 g; Saturated Fat: 1 g; Cholesterol: 0 mg; Sodium: 255 mg; Carbohydrates: 19 g; Fiber: 3 g; Sugar: 2 g; Protein: 5 g; Vitamin A: 8% DV; Vitamin C: 2% DV; Calcium: 2% DV; Iron: 11% DV

Time for Soup

Autumn is here and thoughts turn in earnest to hunkering down for cooler weather and preparing more warming meals. Gone are the fresh garden staples that provided quick and easy summer fare; tomatoes, beans, cucumbers, and sweet corn. This is the season for soups and stews that may take a bit of fore thought but easily can be made in bulk, frozen and enjoyed later when moments count.

winter squash soup

Have you noticed how efficiently seasonal produce nourishes us? While we are seeking to warm and cheer ourselves, nature provides winter squashes and root vegetables that have vibrantly colored flesh, are nutrient dense and marry well with warming herbs and spices such as hot chilies, curry, ginger, nutmeg, and cinnamon.

Chef Rebecca Katz in One Bite at a Time inspired one of my favorite soups, Kabocha and Butternut Squash Soup with Asian Pear, Apple and Ginger. Since I believe that recipes are more ‘suggestion’ than blueprint, I’ve created many variations of this soup by using what I had on hand. You too should take the same liberties, depending upon your taste preferences, and what’s in your garden and cupboard.

Winter Squash Soup with Fall Fruits


  • 3 medium sized winter squash; about 7 pounds altogether; halved and seeded
  • (Butternut, buttercup, acorn, kabocha, sweet pumpkin, Hubbard or what was in your garden.)
  • 1 – 2 yellow onions; coarsely chopped
  • 2 pears; peeled, cored and chopped (Asian, Bosc, Anjou or your favorite)
  • 1 apple; peeled, cored and chopped
  • 1 tablespoon fresh garlic or shallot; minced
  • 1 tablespoon fresh ginger root; grated
  • ¼ teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • ¼ teaspoon chili powder or red pepper flakes
  • ¼ teaspoon salt
  • A few tablespoons of orange marmalade, honey, maple syrup or raw sugar to taste
  • Olive oil as needed
  • 8 – 10 cups vegetable broth


  1. Preheat the oven to 425oF
  2. Place the seeded squash, cut side up, on a sheet pan. Sprinkle the herbs and spices into the seed cavities.  Add a spoonful of marmalade, or other sweetner to each.
  3. Roast for 30 minutes or until the squash is very soft. When fully cooked, remove from the oven and allow to cool.
  4. Meanwhile, sauté the garlic and ginger in a few teaspoons of olive oil. Add the chopped onion and continue sautéing until the onion begins to caramelize. Add the peeled, cored pears and apple. Sauté until everything is quite soft. At this point, add half the broth and allow the soup to simmer on low.
  5. When the squash is cool enough to handle, scoop the flesh into the simmering soup. Add the rest of the broth. Allow everything to simmer together for fifteen minutes.
  6. Using a hand held blender, carefully puree the soup. Alternatively, you could ladle the soup into a food processor and puree in batches.
  7. Taste and adjust the final flavor. You might consider a dash of hot sauce, some maple syrup, lemon juice or simply a pinch of salt.  Perhaps the soup is perfect just as it is!

Pina Colada Grilled Dessert

Pina Colada Grilled DessertPineapple has been a symbol of welcome in many cultures for centuries. It is an excellent source of vitamin C and manganese. So fire up your grills and welcome spring with this tasty dessert. Please note temperature may vary depending on the type of grill used.


  • 6 slices fresh pineapple, ½” thick
  • ¼ cup fresh lime juice
  • ¼ cup agave syrup
  • 2 Tbsp lime zest
  • ¼ cup sweetened, flaked coconut


  1. Preheat grill to 425°F.*
  2. In a small bowl, combine lime juice and agave syrup.
  3. In a second bowl, combine lime zest and flaked coconut.
  4. Baste pineapple slices with lime juice and agave syrup mixture using a basting brush. Place pineapple slices basted side down directly on grill. Cover and grill for five minutes.
  5. Baste pineapple slices with lime syrup mixture and carefully flip. Cover and grill for another five minutes.
  6. Baste slices a final time and flip. Top slices with lime zest and coconut mixture.
  7. Cover and grill for five minutes or until the coconut has toasted. Serve warm.

Yield: 6 slices

*Please note: grill temperature was based on a gas grill.

Smoky Tempeh Scramble Burritos

Yield: 10 – ½ cup servings
Preparation time: 30-40 minutes

Smoky Tempeh Scramble Burritos

Chipotle peppers are a wonderful way to add a smoky, spicy flavor to any dish.  This scramble is rich in flavor and texture and will be sure to be a crowd pleaser.  The addition of the chipotle peppers can be adjusted up or down depending on your spice tolerance.


  • 1 cup diced green peppers
  • 1 cup button mushrooms, diced
  • 1 cup diced Roma tomatoes
  • 1 cup diced yellow onion
  • 8 oz pkg tempeh, diced
  • 1/3 cup chipotle peppers in adobe sauce, diced
  • 2 cups frozen hash browns
  • 1 Tbsp canola oil
  • Salt and pepper
  • Juice of 1 lime
  • 1 pkg. 8 inch whole wheat tortillas
  • Fat free sour cream or vegan sour cream substitute


  1. Prepare and combine diced peppers, mushrooms, tomatoes, onion, tempeh, and chipotle peppers.
  2. Heat canola oil in 12 inch skillet over medium heat.  Layer hash browns on bottom, then tempeh mixture on top.  Add salt and pepper to preference.  Cook over medium heat for 8-10 minutes or until hash browns are brown and crispy.  Then, using a spatula, flip over the hash brown and tempeh mixture.  Cook an additional 8-10 minutes until all vegetables are thoroughly cooked through.  Add juice of 1 lime within last few minutes of cooking.
  3. Portion ½ cup into wheat tortilla and serve with sour cream substitute.

Nutritionals (per ½ cup of tempeh scramble, tortilla and sour cream not included)

Calories: 113; Fat: 3.4 g; Saturated Fat: 0.5g; Trans Fat: 0g; Cholesterol: 0 mg; Sodium: 117 mg; Carbohydrate: 15g; Fiber: 4.6 g; Sugar: 2.5g; Protein: 6g; Vitamin A: 508 IU; Vitamin C: 20.5mg; Iron: 1.5 mg; Calcium:42 mg

Guacsoymole Garden Spread

Guac-oy-mole Garden SpreadThis delightful avocado and tofu spread is light and refreshing – perfect on tea sandwiches, cucumber slices, or even with chips. Fresh dill helps to provide a fresh flavor to this dish.


  • 12 oz. extra firm tofu, drained
  • 1 avocado
  • 1 Tbsp. fresh chopped dill1 Tbsp. chopped garlic
  • ¼ tsp salt
  • ¼ tsp black pepper
  • ½ tsp dried sweet basil
  • ½ tsp dried thyme leaf
  • Optional: crackers, cucumber slices, or small slices of sandwich breads


  1. Place all the ingredients in a blender. Blend for a few minutes until smooth.
  2. Refrigerate at least one hour prior to serving.
  3. Serve as a dip or a spread or fill a piping bag and pipe onto crackers, slices of cucumber, or open face sandwiches.

Yield: approximately 2 ½ – 2 ¾ cups

Sweet Potato Biscuits

sweet potato biscuitsSubmitted by: Melissa Church, MS, RD, LD
Chickasaw Nation- Get Fresh! Program
Yield: 16 biscuits


  • 1 ½ cup All purpose flour
  • ½ cup Whole wheat flour
  • 1 Tbsp Baking powder
  • 1 tsp Salt
  • 4 Tbsp vegan margarine, cold
  • ¾ cup almond, soy, or other dairy alternate
  • ½ cup Sweet potatoes, mashed


  1. Preheat the oven to 450°F.
  2. Combine both types of flour, baking powder, and salt in a large bowl. Stir to mix well.
  3. Cut the cold butter into small pieces and add to the flour mixture. Using your fingertips, work the butter into the
    flour until it has reached the consistency of cornmeal.
  4. In a small bowl combine the milk and sweet potatoes.
  5. Add the sweet potato mixture to the large bowl and mix well, using a fork.
  6. Stir mixture quickly until it forms a ball.
  7. Turn the dough out onto a lightly floured surface and knead 14 times. Do not overwork.
  8. Pat the dough out until it is ½ in thick. Cut into rounds with a biscuit cutter (2 ½ in. biscuit cutter).
  9. Repeat until all the dough is used.
  10. Place on a cookie sheet and bake for 8-10 minutes until the bottoms of the biscuits are golden brown.

Nutritionals (1 biscuit):

Calories: 94; Total Fat: 3 g; Saturated Fat: 2 g; Cholesterol: 8 mg; Sodium: 260 mg; Carbohydrates: 14 g; Fiber: 1 g; Sugar: 1 g; Protein: 2 g; Vitamin A: 15% DV; Vitamin C: 0% DV; Calcium: 4% DV; Iron: 6% DV

Picatta without the Chicken

Vegan "Chicken" PicattaSubmitted by: Patricia Sheehan

Hungry for a bit of chicken picatta, but don’t want to “ruffle the feathers” by using poultry? Seitan is a vegan protein source made from wheat gluten. Seitan is more chewy and springy than other meat alternatives, making it a wonderful substitute in dishes that call for poultry.


Yield: 6-8 pieces

  • 6-8 pc Seitan (made with tomato paste, tamari, paprika, onion powder, lemon juice)
  • ½ cup All-purpose flour
  • 1 ½ tsp Salt
  • ¼ tsp Freshly ground pepper
  • ½ tsp Paprika, or to taste
  • 3 Tbsp Margarine
  • 2 Tbsp Olive oil
  • ¼ cup Vegetable broth or water
  • 3 Tbsp Fresh lemon juice
  • 6-8 Thin lemon slices
  • 3 Tbsp Capers


  1. Cut seitan in half the long way; about ¼ inch.
  2. In a bowl combine flour, salt, pepper, and paprika; coat seitan well.
  3. Heat butter and olive oil in a large pan.  Sauté seitan in batches, about 3 minutes on each side.
  4. Drain off all but 2 Tablespoons of fat.
  5. Stir in vegetable broth, scraping to loosen browned bits.
  6. Add lemon juice and heat through.
  7. Return seitan to the skillet with the lemon slices; heat until sauce thickens. Add capers. Serve with your favorite pasta.

Nutritionals (1 piece)*

Calories: 484; Total Fat: 37 g; Saturated Fat: 13 g; Cholesterol: 23 mg; Sodium: 1510 mg; Carbohydrates: 20 g; Fiber: 2 g; Sugar: 0 g; Vitamin A: 28% DV; Vitamin C: 33% DV; Calcium: 3% DV; Iron: 11% DV

*Note: nutrition may vary with brand of seitan

Tea and Lemon Grass Stir Fry

Tea and Lemon Grass Stir FryTea can be used for more than drinking. It makes a great flavoring agent for stir fry dishes. This savory dish also highlights several late summer vegetables.  So get out the tea bags and “brew” up this dish.


  • 2 cups boiling hot water
  • 6 tea bags (green or chamomile)
  • 2 cups (4 oz.) sliced shitake mushrooms
  • 1 cup finely diced red onions
  • 1 cup diced red bell peppers
  • 1 cup diced green bell peppers
  • 1 Tablespoon canola oil
  • 8 oz. seitan strips
  • 1 Tablespoon lemon grass (or 0.75 oz. package of stalks)
  • 1 cup basmati rice
  • Salt & pepper to taste


  1. Step tea bags in boiling hot water for 3-5 minutes (or according to package directions).
  2. Heat oil in a medium size frying pan over medium heat.
  3. Add onion and saute for 3-5 minutes.
  4. Add mushroom strips, peppers, and seitan.  Heat for an additional 2-3 minutes.
  5. Add tea and lemon grass and heat for 5 minutes or until tea mixture starts to boil.
  6. Add rice, cover, and reduce heat for 20 minutes.
  7. If lemon grass stalks used, remove prior

Beat the Heat with a Frozen Fruit Treat

Frozen Fruit TreatFrozen fruit such as grapes, blueberries, and strawberries make a delicious and nutritious treat during the warm, summer months. They are an excellent replacement to sugary popsicles and the flavor is all natural! Preparation is the key to properly freezing foods. When preparing most whole frozen fruits, use the following techniques.

  • Only freeze fruits that are at their peak of flavor — if you don’t grow it yourself then purchase the fruit when it is in season.
  • Do not try to freeze too much at one time! An average home freezer can only adequately freeze 2-3 cubic feet of food at one time.
  • Wash and thoroughly dry all fruit before freezing — a salad spinner works well with whole items such as grapes, blueberries, and whole strawberries.
  • Spread fruit on a rimmed baking sheet or tray lined with parchment paper.
  • Freeze for 1-2 hours or until frozen solid.
  • Place items in a freezer grade glass or plastic container.
  • Remove as much air from the container as possible.
  • Frozen fruits can keep for about 8-12 months.

For more information on freezing specific fruits and vegetables try the following websites:


End of Winter Roasted Vegetables

roasted winter vegetablesThe end of winter brings the chance to empty the fridge of root vegetables and combine them with the up and coming produce for the season. Roasting locks in the flavor of the vegetables. When preparing vegetables to roast, cut them into the same size to ensure even roasting.


  • 1 – 1 lb. turnip, peeled and diced into ½ inch pieces (approx. 3 cups)
  • 1 – ½ lb. parsnip, peeled and diced into ½ inch pieces (approx. 1 cup)
  • 1 – 1 lb. large sweet potato, peeled and diced into ½ inch pieces (approx. 3 cups)
  • 1 dozen asparagus spears, cut into 1 inch pieces (approx. 2 cups)
  • 15 oz. can no salt added garbanzo beans
  • ¼ cup maple syrup
  • 3/8 cup olive oil
  • 1 Tbsp. dried lemon peel
  • 1 tsp. vanilla extract
  • 3 ½ Tbsp. lemon juice
  • 2 tsp. cracked black pepper
  • 2 tsp. dried parsley


  • 13x9x2 inch roasting pan
  • Parchment paper


  1. Heat oven to 450°F.
  2. Line roasting pan with parchment paper.
  3. Mix together ¼ cup maple syrup, ¼ cup olive oil, 1 Tbsp. dried lemon peel, 1 tsp. vanilla extract, 1 ½ Tbsp. lemon juice, and 1 tsp. black pepper.
  4. Toss diced turnips, parsnips, and sweet potato pieces with maple syrup and oil mixture.
  5. Bake in parchment lined pan for 30 minutes.
  6. Mix together 2 Tbsp. of lemon juice, 1/8 cup of olive oil, 2 tsp. dried parsley, and 1 tsp. black pepper.  Toss with asparagus pieces and garbanzo beans.
  7. Add asparagus and garbanzo beans to roasted root vegetables.  Bake an additional ten minutes.

Mango Salsa

mango salsaSubmitted by: Kate Myerson, RD

Category: Side Dish
Yield: 14 — ½ cup


  • 2 Peppers in assorted colors
  • 1 medium Cucumber
  • 1 medium Tomato
  • 1 small Red onion
  • 1 Mango
  • 1 Avocado
  • 1 Lime
  • 1–16 oz can Black beans
  • 1 cup Edamame beans, shelled and frozen
  • 1–3 inch piece Fresh ginger root
  • Whole grain chips, whole grain tortillas,
    whole grains (ie quinoa)


  1. Chop the peppers, cucumber, and tomato into small bite size pieces. Add to large clear bowl.
  2. Mince the red onion into smaller pieces and add to bowl.
  3. To chop the mango, stand it up vertically. The pit is large and flat. Slice the mango lengthwise along the seed on either side. Now score the flesh in a cross hatch and around the outside along the skin. Now the fun part! Invert the mango so it looks like a porcupine. Carefully cut the pieces off over the bowl to capture all the juices. Do the same with the other half.
  4. Next, to cut the avocado cut lengthwise all the way around the avocado until it splits open. Use the knife to carefully remove the seed by tapping the knife into the seed to remove it. Run your thumb or a spoon around the skin to loosen the flesh. Roughly chop.
  5. Now just cut the lime and drizzle half of the juices over the avocado to ensure it does not brown. Add the avocado to the bowl and squeeze the remaining half a lime in the bowl.
  6. Add rinsed and drained, canned black beans to the bowl.
  7. Cook or defrost the edamame beans according to the packaging. Add 1 cup of edamame beans to the bowl.
  8. Peel the skin off about 3 inches of the ginger to expose the flesh using a vegetable peeler. Grate 3 inches of the flesh with a cheese grater. Collect the grated pieces in your hand and squeeze the juices over the bowl. (About 2 Tablespoons)
  9. Mix all ingredients until well distributed. Eat it right away or refrigerate and serve the next day. (It is even better and juicer the next day) Serve about a spoonful in a small cup with whole grain tortilla chips for a demonstration and also have a display of options showcasing the recipes versatility.

Tip: Serve over brown, steamed rice or whole wheat pasta (prepared without added fat, oil, or salt). Serve fruit on side. Cooking for 1 or 2? Like most stews, this is a great reheated leftover the next day.

Author’s Note

Ahead of time, use an oven safe mug or small bowl upside-down and drape a whole grain tortilla on top, pinch four sides and place in the oven at 300 degrees Fahrenheit for 3-5 minutes or until crispy. Carefully invert tortilla to create a bowl to enjoy Mango Salsa as a fun crispy, chopped salad. Or pre-make quinoa and top with Mango Salsa for a colorful cold dish.

It’s also kid friendly. Kids can shell edamame beans and get involved, with beans! Even though it has some pricey fruits, the mango and avocado go a long way in this dish.

Recipe Note

Frozen mango can be used defrosted or canned or frozen pineapple if out of season or on a budget.


Calories: 76; Total Fat: 2 g; Saturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 113 mg; Carbohydrates: 12 g; Fiber: 4 g; Sugar: 4 g; Protein: 4 g; Vitamin A: 5% DV; Vitamin C: 43% DV; Calcium: 3% DV; Iron: 6% DV

Vegetable Pasta and Pesto Toss

vegetable pasta and pesto tossSubmitted by: Natalie Kretzer, RD
Yield: 4 servings (1 cup pasta and 1 cup of vegetables)

Ingredients: Pesto Sauce

  • 2 Tablespoons pine nuts, pecans or walnuts
  • 1 cup Tomatoes, chopped
  • 1 cup Fresh basil
  • 2 cloves Garlic
  • 1 Tablespoon Olive oil
  • ½ tsp Salt
  • ¼ tsp Pepper

Ingredients: Pasta and Vegetables

  • 8 oz Whole wheat spiral pasta
  • 1 medium Yellow squash
  • 1 medium Zucchini
  • ½ cup Chopped red onion
  • 2 cloves Garlic, minced
  • 1 Tbsp Olive oil
  • 1-15 oz can Cannellini beans
  • 10-15 Kalamata olives
  • 1 cup Grape tomatoes, halved
  • 2 Tbsp Chopped fresh basil for topping


  1. Spread pine nuts on a pan and broil for about 1-2 minutes or until golden brown. Set aside.
  2. Cook pasta according to directions on the box.
  3. While pasta is cooking, slice zucchini, squash, onion, and garlic. In a large skillet heat 1 Tbsp oil over medium heat and add the onion and garlic when hot. Sauté the garlic and onion for about one minute and then add the zucchini and squash. Continue to cook vegetables until they are soft and cooked through (about 5 minutes).
  4. When vegetables are cooked, turn off heat and set aside.
  5. Combine all pesto sauce ingredients in a food processor and blend until smooth.
  6. Drain and rinse cannellini beans, adding to pasta water 1 minute before pasta is finished cooking.
  7. Drain pasta and beans and return to their pot.
  8. Cut Kalamata olives into fourths and add with the grape tomatoes to the cooked pasta and beans.
  9. Combine vegetables with the pasta and pour the pesto sauce over top. Stir until the pasta and vegetables are well mixed.
  10. Let the pasta sit for about 5 minutes before serving. Garnish with fresh basil.

Nutritionals (1 cup pasta and 1 cup vegetables)

Calories: 512; Total Fat: 17 g; Saturated Fat: 2 g; Cholesterol: 0 mg; Sodium: 863 mg; Carbohydrates: 73 g; Fiber: 14 g; Sugar: 9 g; Protein: 18 g; Vitamin A: 30% DV; Vitamin C: 50% DV; Calcium: 13% DV; Iron: 22% DV

Mushroom Soba Spring Rolls

mushroom soba spring rollThis grab and go delight tastes best when fresh, but also will store for 1-2 days if wrapped with plastic wrap.  For this recipe I used a brown rice spring roll wrap.


  • 1 ¾ cup cooked soba noodles
  • 2 Tbsp. canola oil
  • 1/3 cup natural peanut butter (smooth or chunky)
  • 1 teaspoon red pepper flakes
  • 6 oz. portabella mushrooms, cut into ¼” strips
  • 2 cups coleslaw mix
  • ¼ cup chopped cilantro
  • 12 – spring roll wrappers
  • Dish of warm water


  1. Prepare soba noodles according to package directions.  A stack about one-inch in diameter is enough to prepare the necessary amount of noodles.
  2. When the noodles have cooked immediately drain and rinse with cold water.  Set aside.
  3. Heat the canola oil in a 12” skillet.  Add peanut butter and red pepper flakes.  Add portabella mushrooms strips and cook for 3-5 minutes.  Flip mushroom strips and cook another minute.
  4. Add coleslaw mix and cook until the cabbage and carrots are soft and partially cooked.  Add soba noodles and chopped cilantro and toss mixture.
  5. Remove from heat.
  6. Follow package directions to soften spring roll wrappers.  Most require that each wrapper be dipped in warm water for 10-15 seconds to soften.  Immediately add a heaping ¼ cup of soba noodle and mushroom mix to one end of the roll.  Fold the sides of the wrapper over the mixture and then roll to complete.

Yield: 12 spring rolls

Stir Fried Savoy Cabbage Salad

Carrots, Cabbage, Chard, Cumin ExtravaganzaSubmitted by: Gita Patel, MS, RD, CDE, LD
Yield: 6 -1 1/3 cup servings


  • 1 ½ tsp Cumin seeds
  • 3 Tbsp Olive oil
  • 2 cups Sugar snap peas, ends trimmed (1/2 lb trimmed)
  • 2 Tbsp Sesame seeds
  • 2 Sweet red bell peppers cut into 1 ½” pieces (2 cups or ½ lb)
  • 8 cups Shredded Savoy cabbage
  • ¼ tsp Salt
  • ¼ tsp Red chili pepper
  • ½ tsp Turmeric
  • ¼ tsp Lemon zest
  • 1 cup Chopped cilantro (with stems)
  • Juice of ½ lemon


  1. Wash the cabbage, sugar snap peas, red peppers, cilantro and lemon.
  2. Shred the cabbage into small shreds, trim the sugar snap peas, cut the red peppers, chop the cilantro using the tender stems, and prepare the lemon zest and juice ½ the lemon.
  3. Combine shredded cabbage, salt, red chili pepper, turmeric, and lemon zest.
  4. Add 2 Tbsp sesame seeds to the sugar snap peas.
  5. Heat cumin seeds in a 5-quart pan or skillet on high heat.  When the seeds give off an aroma and are toasted (1 minute) add oil, sugar snap peas with sesame seeds.
  6. Stir with wooden spoon and cook on medium high heat for 2-3 minutes.
  7. Add the cut red peppers and stir to mix.
  8. Add the cabbage with spices and stir to mix and cook for 2 minutes.
  9. Turn heat off, keep pot on the burner to allow further slow cooking, and add cilantro and lemon juice.  Stir well to mix all the ingredients.
  10. Serve as a salad with a meal.  It goes well with rice, beans, millet, or quinoa.

Author’s Note: Variations & Options

  1. Substitute Bok Choy, green, red, or Napa cabbage for the Savoy cabbage in the above recipe.
  2. Substitute soy or bean sprouts for part of the cabbage in the above recipe.
  3. Substitute parsley or dill for the cilantro for a change.
  4. Substitute coconut or any other nut or seeds for sesame seeds.
  5. Add 2-3 sliced garlic cloves for variety in step 5 with the oil, sugar snap peas, and sesame seeds.
  6. Substitute a Yukon gold potato for 4 cups of shredded cabbage to the above recipe.
    1. Wash and cut the potato into small cubes.
    2. In step 5 of the above recipe, after the seeds have toasted, add the oil and cut potato.  Stir and cook covered for 3-4 minutes on medium high heat, stirring occasionally, till the potato is almost tender.  Now follow the above recipe with rest of the ingredients and steps.
  7. Try the following combinations with Savoy cabbage:
  • Cabbage with grated carrots
  • Cabbage with red, yellow, orange, or green peppers
  • Cabbage with mung bean or lentil sprouts
  • Cabbage with fresh or frozen green peas
  • Cabbage with potato and peas
  • Cabbage with fresh or frozen edamame
  • Cabbage with fresh or frozen corn
  • Cabbage with canned or fresh, cooked chick peas (you get the crunchy from the crisp cabbage and soft from the chick peas) or any other cooked dry beans
  • Cabbage with scallions, colored peppers, and sprouts

Nutritionals (1 1/3 cup)

Calories: 177; Total Fat: 8 g; Saturated Fat: 1 g; Cholesterol: 0 mg; Sodium: 131 mg; Carbohydrates: 11 g; Fiber: 5 g; Sugar: 5 g; Vitamin A: 62% DV; Vitamin C: 160% DV; Calcium: 9% DV; Iron: 11% DV

Layered with Love

layered with loveThis Valentine’s Day treat the ones you love with a little Mexican style parfait.  This dish includes three layers – a savory bean and mushroom layer, a smoky red pepper and corn layer, and a refreshing tomatillo-avocado salsa.  Not into the parfait look?  This dish can also be “wrapped” with love in a tortilla.


Savory Layer (makes approximately 3 1/3 cup)

  • 1 ½ cup, chopped, mini portabella mushrooms (4 oz)
  • 1 – 15 oz. can no salt added black beans
  • 2 cups cooked, brown rice
  • 1 Tablespoon chili powder

Smoky Layer (makes approximately 1 1/3 cup)

  • 1 red pepper, roasted and chopped
  • ¾ cup frozen corn kernels
  • 1 cup chopped red onion
  • ¼ cup water
  • 1 teaspoon liquid smoke

Refreshing Layer (makes approximately 1 ½ cups)

  • 1 cup chopped tomatillos
  • 1/3 cup chopped cilantro
  • 1 avocado, chopped
  • Juice of 1 Lime
  • Salt and Pepper to taste


  1. For savory layer combine chopped mushrooms, black beans, and cooked rice in medium size saucepan and cook over medium heat until mushrooms are soft, approximately 10 minutes.  Add chili powder.
  2. For smoky layer cook onion in a frying pan over medium-low heat for five minutes.  Add corn, red peppers, and water.  Cook for an additional five minutes until water has evaporated.  Add liquid smoke.
  3. For refreshing layer gently toss tomatillos, cilantro, avocado, lime juice, salt and pepper to mix in a medium bowl.
  4. To assemble, layer approximately ¾ cup savory beans and mushrooms, 1/3 cup smoky red pepper and corn, and a heaping 1/3 cup refreshing salsa in a 1 cup glass.

Serves four one-cup servings.

Fruit Toast

fruit toastA delicious breakfast is a wonderful gift that we can give to ourselves and our loved ones each and every day.  Fruit toast is a take on French toast, but without the use of butter, eggs, or syrup.  This recipe is meant to be a springboard for your own creations.

Fruit Toast Base Ingredients

  • 4 English sourdough muffins, cut in half
  • 1 banana, mashed
  • ½ cup coconut water
  • ½ tsp vanilla
  • ¼ tsp ginger
  • 2 tsp olive oil

 Fruit Toast Toppings Suggestions

  • Various fruits – bananas, strawberries, apricots, apples
  • Nuts – sliced almonds, chopped peanuts, chopped walnuts
  • Further toppings – chopped dark chocolate, balsamic vinegar mixed with brown sugar, dried cranberries


  1. Turn the broiler on high.
  2. Toast each English muffin half under the broiler or in a toaster until lightly toasted.
  3. Heat a medium size frying pan over medium heat.  Add olive oil to frying pan.
  4. Mix mashed banana, coconut water, vanilla, and ginger.
  5. Dip each toasted English muffin half in the banana and coconut water mixture.
  6. Place English muffin half on heated frying pan.  Heat 2 minutes, then flip and cook a further 2 minutes.
  7. Top English muffin halves with different mixtures of toppings such as strawberries with balsamic vinegar and brown sugar, apricot slices with thinly sliced almonds, bananas with chopped peanuts and dark chocolate, and thinly sliced apples with craisins and chopped walnuts.
  8. Place English muffin halves on a broiler pan lined with aluminum foil.  Broil briefly for 2 minutes, keeping the broiler door open so you can watch for burning.
  9. Enjoy warm – no butter or syrup necessary!

Yield: 8 fruit toast pieces

Black-Eyed Pea Supper

Submitted by: Karen Todd, MS, RD, LDN
Yield: 4 servings – 1 ½ cup servings

This recipe is adapted to be vegan and has black-eyed peas. These are a traditional “must have” for New Year’s Day in the South. It is easy to prepare which is a good idea for those who have celebrated a bit too much the night before.


  • 1 – 14 oz pkg Gimme Lean® Sausage
  • 1 Tbsp Olive oil
  • 1 cup Onion, chopped
  • 1 cup Green pepper, chopped
  • 1 can Rotel® diced tomatoes and green chilie
  • 1 – 14.5 oz can Diced tomatoes, no salt added
  • 2 – cans Black-eyed peas, no salt added (such as Eden Organic®)
  •  1 tsp Dried oregano
  •  1 tsp Dried rosemary, crushed
  • Black pepper to taste


  1. Lightly brown crumbled veggie sausage in olive oil in a large skillet on medium heat.  (Note: I used a 10” cast iron deep “chicken fryer” pan for everything).
  2. Add peppers and onions and cook and stir occasionally until vegetables are almost tender (about 5 minutes) adding a bit of water if it sticks.
  3. Stir in the Rotel® and tomatoes, undrained.  Add drained black-eyed peas and the oregano, rosemary and black pepper.
  4. Simmer on medium low about 10 minutes until flavors blend and vegetables are tender.
  5. Serve over rice or cornbread.

Nutritionals (per serving)

Calories: 358; Total Fat: 5 g; Saturated Fat: 0.5 g; Trans Fat: 0 g; Cholesterol: 0 mg; Sodium: 896 mg; Carbohydrates: 54 g; Fiber: 16 g; Sugar: 7 g; Protein: 24 g; Vitamin A: 498 IU[10% DV]; Vitamin C: 50 mg [83%DV]; Calcium 145 mg [14.5% DV]; Iron: 5 mg [28% DV]

Black Eyed Peas and Cornbread

Black Eyed Peas & CornbreadIn a previous New Year’s recipe contest, several contestants mentioned that collard greens and black-eyed peas are a special Southern dish for the New Year as they symbolize good fortune.  Other symbolic ingredients include stewed tomatoes and corn, which represent health and wealth.  This recipe combines all of these symbolic ingredients into one tasty dish.  I especially love using my cast iron Dutch oven for this recipe.   To your good fortune and health this new year!


  • 1 cup frozen black eyed peas
  • 1 cup frozen chopped collard greens
  • 4 oz. sliced, mini portabella mushrooms
  • 1 cup water
  • 14.5 oz can no added salt diced tomatoes, drained
  • ¼ cup BBQ sauce
  • Pan spray
  • 1 cup all-purpose flour
  • ¾ cup cornmeal
  • 3 Tbsp. soy flour
  • 2 Tbsp. granulated sugar
  • 1 Tbsp. baking powder
  • ¾ tsp. salt
  • 1 cup unflavored soymilk
  • ¼ cup vegetable oil


  1. Preheat oven to 400◦F.
  2. Place black eyed peas, collard greens, mushrooms, and water in a saucepan.  Bring saucepan to boil, then reduce to a simmer and cover for 40 minutes.  After peas and greens have cooked, stir in tomatoes and barbecue sauce.
  3. While peas and collard greens are cooking combine all-purpose flour, cornmeal, soy flour, sugar, baking powder, and salt in a bowl.
  4. Combine soymilk and vegetable oil in a separate bowl.
  5. Mix soymilk and oil with flour mixture until a thick batter forms.
  6. Place peas and collard greens mixture in the bottom of a two-quart Dutch oven, sprayed with pan spray.
  7. Spoon cornbread mixture on top and spread evenly over surface to smooth.
  8. Cover and bake 45-50 minutes or until cornbread is baked completely through.

Yield: Approximately 6- one cup servings

Vegan Chick’n and Wild Rice

Vegan Chick’n and Wild RiceChicken and wild rice are a familiar staple when the weather starts to turn cold in the upper Midwest. Wild rice is considered sacred by some Native American tribes and is still hand harvested on many lakes in North America and Canada. It provides a nutty flavor and slightly crunchy texture to dishes and is used in soups, salads, and casseroles.

Yield: approx. 6 cups


  • 2 ½ cups water
  • 1 cube vegetable bouillon
  • ¾ cup wild rice
  • 1 tsp. canola oil
  • 1 – 12 oz. pkg. frozen vegan chick’n strips or chunks
  • 2 cups chopped, green onions
  • 2 ½ cups sliced mushrooms
  • 1 cup sliced carrots
  • ¼ cup pine nuts
  • ¼ cup dried cranberries


  1. Add bouillon cube to water in a medium saucepan and bring to a boil.  Add wild rice, reduce heat to low, and cook approximately 1 hour or until most of the water is absorbed and wild rice is soft.
  2. In a large saucepan, heat canola oil.  Add vegan chick’n strips or chunks and heat 3-5 minutes until soft.  If cooking strips, use a spatula to cut the strips into chunks after they have cooked.  Add green onions, mushrooms, and carrots and cook until soft, approximately 10 minutes.
  3. Add pine nuts, dried cranberries, and wild rice and cook for another 5 minutes.
  4. Serve warm.

Taking Stock of the Season

making vegetable stockThis morning dawned cold and wet; the first of the autumn rains had arrived. ‘Perfect day for soup; in fact, perfect season for soup! With all of the summer harvest to cook, can, preserve and enjoy there are always abundant peelings, discarded herbs and vegetables bits. These are the garden’s gift to us; an extra bonus for using fresh produce. If you were to use canned or frozen produce, you would miss out on this ‘second round’ of benefit.

I usually freeze any parings created in the preparation of a meal. Nothing is too insignificant to save. Papery onion skins, bell pepper ribs, carrot tips and tops; they all have flavor, color and nutrients to eventually create a delicious broth which can be used for almost any soup base. When I have accumulated enough to fill my stockpot, I cover the vegetables and herbs with cold water and add a few grinds of fresh black pepper. Starting with cold water leaches the flavor and nutrients into the stock. If you were to put the vegetables into boiling water, more of the flavor would remain in the vegetables. Then I check the refrigerator for any lone sweet potato or a few carrots or leftover cooked vegetables that I can add to the pot. If the garden has fresh herbs available, a generous handful also goes into the stock. Next, I bring the contents of the stockpot to a gentle boil and let the stock simmer on low heat for as long as possible. Several hours are essential to extract all the flavor from the vegetables.

When the stock has finished cooking, allow it to cool until the pot is easily handled. Then you can strain the stock through a colander into a bowl large enough to facilitate further cooling. The cooled stock can be frozen in small containers to use later. I often freeze the liquid in an ice cube tray and then pop the cubes into freezer bags for longer storage.

There are an infinite number of recipes for soup stock. One of my favorites is Rebecca Katz’s Magic Miracle Broth from One Bite at a Time, a cookbook that has earned dog-eared status on my kitchen shelf. Rebecca adds allspice or juniper berries to her stock, which give it that ‘power of yum’, she is so adept at achieving.

Despite the recipes, there are no real hard and fast rules for making a good stock. If you remember a few common sense principles, you’ll be successful. Always use fresh products. That’s the reason behind freezing your parings until you’ve accumulated enough to work with. While it’s fine to use unpeeled vegetables, be sure they are washed. Strong flavored foods like cabbage may overwhelm the more subtle flavors of other vegetables. Red beets will certainly color your stock. Making your own soup stock will not only give your soups more nutrients but also far less sodium than those on the store shelves. If you simply pause before you begin, and ‘take stock’ (sorry; intentional!) you will soon be able to predict what flavors you can achieve and how you can affect them with herbs and spices.

Tempeh Reuben

Tempeh ReubenHungry for a quick sandwich that packs a lot of flavor into a little package?  This recipe can be prepared in less than 10 minutes and is as easy to make for one as it is for many.  The bagel thins can be substituted with rye bread for a more traditional reuben or a pocketless pita.


Thousand Island Dressing:

  • ½ cup Original Vegenaise®
  • 2 Tbsp. ketchup
  • ½ tsp. Tabasco® sauce
  • 1 oz. dill pickle (1 small pickle) – finely diced
  • Pan spray
  • 3 ½ cups coleslaw
  • 1 – 7 oz. pkg. tempeh smoky maple bacon flavor (14 slices per package)
  • 1 – 7.3 oz. pkg. vegan Swiss cheese slices
  • 1 pkg. whole wheat bagel thins


  1. Combine Vegenaise®, ketchup, Tabasco®, and diced pickles in a bowl.  Produces approximately 2/3 cup sauce.  Refrigerate until use.
  2. Heat frying pan over medium heat.  Spray with pan spray.  Place coleslaw in pan.  Top with tempeh bacon slices.  Cook two minutes.  Flip and add seven slices vegan Swiss cheese.  Cook two minutes.
  3. Toast seven bagel thins.  Place approximately 1 ½ Tbsp. Thousand Island dressing on one half of each bagel thin.
  4. Divide tempeh mixture into seven servings.  Place on top of the bagel thin half with Thousand Island dressing.  Top with other half of bagel thin.

Yield: 7 sandwiches

Zucchini Crepes

zucchini crepesRecipe by: Amanda Scanlan
Yield: 8 servings – 1 crepe + ¼ cup tofu mixture + ½ cup zucchini mixture

Ingredients: Crepes

  • 1 cup Soy milk
  • 3/8 cup Egg substitute (such as Egg Beaters®)
  • 2/3 cup Whole wheat flour
  • ½ tsp Salt
  • 2 Tbsp Butter, melted
  • 1 tsp Non-stick spray, such as Pam®

Ingredients: Filling

  • 1 cup Silken tofu – soft
  • 1 cup Goat cheese
  • 4 cups Zucchini, cut into 1 inch cubes
  • 1 Tbsp Olive oil
  • 1 Tbsp Rosemary
  • 1 tsp Garlic, minced
  • ¼ cup Pine nuts


  1. For crepes: Whisk milk, egg substitute, and flour together. Add salt and melted butter. Refrigerate about 2 hours (or up to 24 hours).
  2. Heat a nonstick, 8-inch skillet to medium-high and grease with non-stick spray. Pour about 1/3 cup of batter into pan and swirl, creating a thin, even layer. Wait until edges are golden and middle has set. Flip the crepe. Remove when golden brown.
  3. For filling: Place tofu in food processor and blend until smooth. Fold tofu into goat cheese. Toss zucchini with olive oil and sauté. Add rosemary, garlic, and pine nuts about 2 minutes before zucchini is al dente. Remove zucchini from heat when al dente.
  4. Spread about ¼ cup of the tofu mixture onto each crepe. Add about ½ cup of the zucchini mixture. Roll crepe into a log shape. Serve warm.

Nutritionals: (1 crepe with filling)

Calories: 233; Total Fat: 15 g; Saturated Fat: 6 g; Cholesterol: 19 mg; Sodium: 269 mg; Carbohydrates: 13 g; Fiber: 3 g; Sugar: 3 g; Vitamin A: 13% DV; Vitamin C: 12% DV; Calcium: 9% DV; Iron: 11% DV

Seitan Kebabs

seitan kebabsYield: 12 seitan kebabs with sauce

Seitan on a stick anyone? Seitan, with its chewy texture, makes a perfect protein to add to shish kabobs. Pair it with a little broccoli, sweet pineapple, and some peanut butter sauce for a spicy, yet sweet combination.


  • 1 -20 oz. can pineapple chunks in juice
  • ½ cup crunchy, natural peanut butter
  • ½ cup Tofutti® Sour Supreme®
  • 2 Tbsp jalapeno pepper, finely diced (include seeds)
  • 1-2 tsp. Tabasco® sauce (optional)
  • 2 cups seitan, cubed into 1” pieces
  • 4 cups fresh broccoli spears
  • 12 skewers


  1. Drain juice from canned pineapples.  Combine ½ cup reserved pineapple juice with peanut butter, Sour Supreme®, diced jalapenos, and Tabasco® sauce in a bowl.  Refrigerate for at least one hour.
  2. Heat grill to medium high heat (525◦F).
  3. Place seitan, broccoli spears, and pineapple chunks on shish kabobs. Brush seitan with ½ cup of the peanut butter sauce.
  4. Grill for 10 minutes.
  5. Serve with extra peanut butter sauce.

Won Ton Chickpea Delight

Won Ton Chickpea DelightAre you in the mood for an artistic dinner project? Won tons make a fun and edible tool for creating flavorful and beautiful appetizers. Just fill the won ton with a dollop of savory filling, pinch the edges together to form a purse and twist. Add a sweet and tangy sauce to round out an eye and mouth appealing appetizer.

Servings: 36-40 won tons


  • 16 oz. can reduced sodium chickpeas
  • 1 Tbsp. minced garlic
  • 1 tsp. Dijon mustard
  • ¼ cup tahini
  • 1 cup coleslaw cabbage mix
  • ¼ cup chopped cilantro
  • 1 Tbsp. canola oil
  • 1 pkg. won ton wrappers
  • 2 Tbsp. vegan Worcestershire sauce
  • 1 Tbsp. fresh-squeezed orange juice


  1. Combine all ingredients, except won ton wrappers, Worcestershire sauce and orange juice in a food processor. Pulse until a thick paste is formed.
  2. Place 1 heaping teaspoon of chickpea mix in center of each won ton wrapper. Fold sides together, pinch and twist to form a purse.
  3. Steam 25-30 minutes in a bamboo or metal steamer.
  4. In a small bowl, whisk the Worcestershire sauce and orange juice. Serve with steamed won tons.

Nutritional Facts (per 6-7 won tons plus ½ Tbsp sauce)

Calories: 280; Fat: 9 g; Saturated Fat: 1 g; Trans Fat: 0 g; Cholesterol: 8 mg; Sodium: 570 mg; Carbohydrates: 43 g; Fiber: 6 g; Sugar: 7 g; Protein: 10 g; Vitamin A: 141 IU; Vitamin C: 5 mg; Calcium: 72 mg; Iron: 3.8 mg

Carrots, Cabbage, Chard, & Cumin Extravaganza

Carrots Cabbage Chard Cumin ExtravaganzaSubmitted by: Frances Arnold, RD
Yield: 3-4 cups (2 servings)


  • 1 cup Baby carrots
  • 6 cups Diced, purple cabbage (1/3 – ½ head)
  • 2 bunches Rainbow chard
  • 2 Tbsp Olive oil
  • 2 cloves
  • Garlic
  • 1 tsp Cumin seed + pinches for presentation
  • ½ Tbsp Maple syrup or agave nectar
  • Feta cheese (to taste)
  • Salt (to taste)
  • Rock salt (for presentation)


  1. In a small pan heat 4 Tbsp water over medium heat while preparing baby carrots.  Slice carrots in half (on the short side) and rinse in colander.  Add to steaming water and cook uncovered until they are slightly firm and bright orange (15-20 minutes).
  2. In a large-size pan heat 6 Tbsp water over medium heat while preparing cabbage.
  3. Slice the cabbage off of its core, taking care to keep the pieces intact for easier slicing later.  Toss the core and remove any discolored pieces sometimes found around the outer shell.  Fit the cabbage pieces together like a puzzle and cut 1-inch cubes.  You can do this by first slicing longitudinal pieces 1-inch apart and then rotating the cabbage to slice horizontal pieces 1-inch apart.  Check to ensure that the pieces are uniform in size, then add to the colander and rinse thoroughly.  Toss into heated water and steam covered (10-15 minutes).
  4. In a medium-size pan, heat 4 Tbsp water over medium heat while preparing chard. Cut away any brown or dried ends from the chard and toss.  Cut stems off chard in 1-2 inch pieces and rinse separately.  Toss into heated water and cover.
  5. Slice chard in half by cutting down the middle vein on each leaf (the colorful section that runs longitudinally). Stack the leaves evenly and slice horizontally in 1-inch sections. Place into large colander and rinse thoroughly, removing any dirt, rocks, or slime from storing. Promptly add the chard bits to the pan and cover. Steam until the chard is wilted, tender, and bright green (5-7 minutes), then promptly strain to avoid overcooking and dulling its beauty.
  6. Seasoning: Heat small pan over medium heat with 1 tsp. olive oil. Peel and chop garlic and add carefully to hot oil, spreading garlic out to sauté evenly using a wooden spoon. Add 1 tsp. cumin seeds and sauté until garlic is lightly browned and seasonings are aromatic. Remove from heat.
  7. Carrots: When cooked, remove from heat, drain in colander and store in cooking pan. Toss carefully with ½ Tbsp maple syrup. Cover and keep separate until ready to serve.
  8. Cabbage: When cooked, remove from heat, drain in colander and store in cooking pan. Toss with 1 Tbsp olive oil. Cover and keep separate until ready to serve.
  9. Chard: When cooked, remove from heat, drain in colander and store in cooking pan. Using salad spoons or two wooden spoons, toss carefully with ½ Tbsp olive oil and seasoning. Add salt to taste.
  10. To serve: Line serving dishes with 2 cups cabbage, then 1 cup chard, then top with ½ cup carrots. You may also mix all ingredients together if preferred. Sprinkle Feta cheese, cumin seed, and rock salt (optional) over the top. Goes well with quinoa. Serve immediately and enjoy!

Nutritionals (per 2 cup serving)

Calories: 171; Total Fat: 10 g; Saturated Fat: 3 g; Cholesterol: 5 mg; Sodium: 605 mg; Carbohydrates: 17 g; Fiber: 5 g; Sugar: 8 g; Protein: 6 g; Vitamin A: 247% DV; Vitamin C: 160% DV; Calcium: 16% DV; Iron: 17% DV