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Butternut Squash

• 2 Cup Butter nut Squash, peeled and coarsely diced
• 1 Cup Carrots, thinly sliced
• 1 Cup Onions, coarsely chopped
• 2/3 Cup Orange juice
• 1 1/2 Tbl Miso, white
• Broth as needed

Dissolve miso in orange juice and set aside.
Cook butter nut squash in water until it just looses its firmness, and drain.
In a large skillet, saute the carrots and onions in broth until onions are just translucent, and the carrots are crisp tender.
Add the squash and orange juice mixture to the carrots and onions.
Continue cooking until the squash has the desired texture and the moisture has boiled off.

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Caribbean Squash and Sweet Potato Stew

• 3 medium onions, finely sliced
• 1 cup water or vegetable broth
• 1 clove garlic, minced or pressed
• 1/2 tsp. dried red pepper flakes
• 1/2 tsp. ground allspice
• 1 16-ounce can tomatos
• 1 small butternut squash (about 1 1/2 lbs.), peeled, seeded, cut into small chunks
• 1 pound sweet potatos, peeled and cut into small chunks
• pepper to taste
• 1 16-ounce can black beans, drained
• 2 sprigs parsley, finely chopped, for garnish
• 1-2 limes, cut in wedges, for garnish

Saute onions in water or basalmic vinegar.
Add remaining ingredients, except black beans, parsley, and limes.
Cover and cook on medium low heat until squash and potatos are cooked, about 20 minutes.
About 10 minutes before serving, add black beans and cook to heat through.

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Spaghetti Squash & Zucchini Casserole

• 1 spaghetti squash
• 1 medium zucchini
• 1 cup tomato sauce
• 1 tsp dried or finely cut fresh basil
• 1 tsp dried crushed oregano
• 1 tsp garlic powder (or two cloves finely chopped)
• 1/4 tsp fresh ground black pepper
• 1/4 tsp salt
• Hot sauce to taste
  

Cut spaghetti squash in half length-wise. Carefuly scrape out seeds, but do not cut into the body of the squash. While the squash is cooking you can prepare the other ingredients.

Place half squash cut side down in a pot with 2" water, cover and boil for 20 minutes.

With fork, scrape out squash to produce spaghetti-like strands. A thin, hard shell will be left.

In a large bowl, add spaghetti squash, tomato sauce, grated zucchini and spices. Mix well and spoon into squash shell (or casserole dish), top with nutritional yeast, and a little more garlic powder.

Bake at 350 degrees F. for 20 minutes.
Serve with hot sauce.

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Mushroom gravy

• olive oil
• 4 oz or so of mushrooms
• 1 small onion
• tamari soy sauce
• water from cooked potatoes or veggies, or hot water
• handful of flour or 2 tablespoons of kudzu dissolved in water
• tahini

Finely chop the mushrooms and onion and set aside.
Add enough olive oil to cover the bottom of your skillet.
Add the chopped mushrooms and onion and saute until onion is browned.
Add flour (or dissolved kudzu) and stir until the mixture gets pasty.
Add hot water, a little bit at a time, stirring constantly.
Add a Tbsp. of tamari, a few dashes of pepper, and tahini to taste.
Keep stirring and adding water until mixture is desired consistency.
This is great on veggie loaf, mashed potatoes, or stuffing.

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Chocolate Peanutbutter Pie
(From Veggies Unite!)

• 1 pound firm tofu
• about 1/2 to 2/3 cups of melted dairy-free chocolate chips
• 1/2 to 2/3 cups peanut butter
• soy milk to desired texture
• your favorite pie crust, a graham cracker crust is usually the best

Serves 8.

Put to tofu in a blender with the melted chocolate chips and the peanut butter with about a 1/2 cup of soymilk to start.
Blend the ingredients together until very smooth.
(This may take a while.)
Taste the mixture and see what else it needs. Add more chocolate and peanut butter to your liking.
Add a little more soy milk if you are having trouble blending the mixture.
Put the mixture into a baked pie crust and smooth out the pie surface.
Place the pie into the refrigerator for about 1 hour until it is firm to the touch.
Cut and serve!

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Peanut Butter Cookies

• 2 1/4 cups unbleached whole wheat flour
• 1 1/4 cup natural crunchy peanut butter
• 2/3 cup maple syrup
• 1/2 cup Sucanat
• 1/2 cup vegan margarine
• 3 t. Ener G Egg Replacer mixed w/ 4 T. water
• 1/2 t. baking powder

Preheat oven to 350 In large bowl, combine all ingredients.
Roll Tbsp.s of dough into balls- place 2 in. apart on cookie sheet.
Flatten balls with flour dipped fork- in criss-cross pattern.
Bake 15 min. or until lightly browned.
Makes: 3 dozen

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Seitan and Shiitake Mushroom Stroganoff
(from The Vegetarian Resource Group)

(Serves 4)

• Vegetable cooking spray
• 1 Tablespoon oil
• 1 onion, chopped
• 8-12 ounces seitan cutlets, cut into chunks
• 1 carrot, finely cut or shredded
• 1 clove garlic, minced
• 1 cup sliced button mushrooms
• 6 to 10 dried or fresh shiitake mushrooms (If dried they need to be soaked for at least 30 minutes and then drained.), sliced
• 1 lite tamari, or soy sauce
• 5 ounces silken lite firm or extra firm tofu
• 1 Tablespoon lemon juice
• 1 Tablespoon arrowroot
• 1 teaspoon sweetener
• Freshly ground pepper, to taste
• 1/4 cup chopped parsley, for garnish
  
  Spray a wok or large sauté pan with cooking spray. Add the oil and heat.
  When the oil is hot, add the onion and seitan and sauté for 2 to 3 minutes.
  Add the carrot, garlic, and mushrooms.
  Cook until mushrooms release their water.
  Add tamari or soy sauce and cook until almost all is absorbed.
  
  While the mushroom mixture is cooking, blend tofu, lemon juice, arrowroot, and sweetener in a blender or food processor until smooth.
  
  Turn off heat and add the tofu mixture. Stir to combine.
  (If too hot, the tofu mixture will break apart and curdle.)
  Add freshly ground pepper, top with parsley and serve over hot noodles.
  
  Total Calories per Serving: 135
  Fat: 4 grams
  
  

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  Garbanzo Shepherd's Pie
  From the "New McDougall Cookbook"
  
  
  • 1 large onion, chopped
  • 1/2 lb mushrooms, chopped
  • 1/2 cup water
  • 1 1/2 cups diced carrots
  • 3/4 cup diced celery
  • 1/2 bunch spinach, washed and trimmed (about 2 cups)
  • 2 cups low-fat soy milk
  • 1 tbsp soy sauce
  • 1 tbsp ground parsley
  • 1/4 tsp garlic powder
  • 2 tsp cornstarch mixed w/ 1/4 cup cold water
  • 2 cups cooked garbanzo beans
  • 1 1/2 cups frozen peas, thawed
  • mashed potatoes (recipe follows)
  
  
  Preheat oven to 325 degrees F.
  Place the onion and mushrooms in a large pot with the water, and cook- stirring constantly, for 5 min.
  Add the carrot and celery, and continue to cook, stirring frequently, until the carrot and celery are tender, about 10 min.
  Add the spinach, cover, and steam until wilted, about 1 min.
  Remove from heat.
  
  in a separate saucepan, mix soy milk with the soy sauce, parsley, and garlic powder. Add the cornstarch mixture and cook, stirring, until the mixture boils and thickens.
  Add to the vegetable mixture, then stir in the garbanzos and peas.
  Spoon casserole dishes, top with mashed potatoes and sprinkle with paprika.
  Bake for 30 min. or until golden.
  
  mashed potatoes
  • 4 large potaotes, peeled and diced
  • 1 cup low-fat soy milk
  • 1/4 tsp onion powder
  
  
  Steam potatoes over boiling water for 15 min. Add the soy milk and onion powder. Mash until smooth.
  
  

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  Rich and Creamy Lowfat Vegan Alfredo
  (From Veggies Unite!)
  
  
  
  • 1 pkg. lowfat silken tofu
  • 3T butter-flavored powder
  • 1/4C soy parmesan
  • 2T nutritional yeast
  • veggie broth
  • salt and pepper to taste
  • cooked rotini, or your favorite
  
  
  Blend all sauce ingredients, adding enough broth to make a smooth and creamy consistency and heat gently. Serve over pasta one scant quarter-cup per person.
  
  Variations:
  
  Spinach Alfredo - add one 10 oz. package of frozen chopped spinach, thawed and drained, after blending.
  
  Tomato Alfredo - substitute low-sodium V8 for broth, add tomato paste to taste.
  
  Serves: 4 or more
  

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  Erik Marcus' Cashew Cheeze
  (From Vegan.Com)
  
  
  
  • Juice of half lemon
  • 2 teaspoons tamari or bragg's liquid aminos
  • 1 Tablespoon nutritional yeast
  • 1/2 red bell pepper
  • 1/8 cup water
  
  
  Whirl the ingredients above in blender until totally liquid, then drop in 1 Tablespoon tamari.
  
  With blender continuing to run, drop in cashews a few at a time. The mixture will slowly thicken.
  When the blender has it smooth but thick to the point that it wouldn't grind up any more cashews, you're done.
  
  Spread the cashew cheese on bagels, or better still use it instead of cheese in your favorite pizza recipe.
  

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