Vegetarian Week

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

M o n d a y

Peanut Butter Spread

1 cup peanut butter

1/3 cup milk powder (or whey milk substitute)

1 tbs. soft butter

2-3 tbsp honey (optional)

Mix all ingredients together.

Tabouli with Chickpeas

1 cup bulgar (cracked wheat)

1-1/3 cups water

1/4 to 1/3 cup olive oil

1/3 cup lemon juice

1 cup finely chopped green onion

1 cup chopped fresh parsley

1/4 cup chopped fresh mint

2 tomatoes, diced

1/2 cup cooked chickpeas

1 cup chopped cucumber (optional)

2 tsp. soy sauce

dash of cayenne

ground pepper to taste

To cook, combine water and cracked wheat and bring to a boil, then cover
and simmer until done. Cool completely Drain off any excess water. Mix the
rest of the ingredients with the bulgur. Refrigerate.

Spicy Tofu with Cashews

3 tbs. soy sauce

2 tsp. cornstarch

2 tbs dry wine (optional)

1 tsp. honey

1 tsp. grated fresh ginger root

1/2 tsp. crushed red pepper or 1/4 tsp chili powder

14 ounces tofu

1 tbs. olive oil

4 green onions

1 cup cashews

one 11 ounce can mandarin orange sections, drained

2 cups hot cooked brown rice or noodles.

Mix soy and cornstarch; stir in 1/3 cup water, wine, honey, red pepper
and ginger root. Set aside. Press moisture from tofu with paper towels or
towel. Cube tofu. In wok, stir-fry tofu in hot oil 3 to 4 minutes. Remove
tofu. Stir fry nuts & onions for 1 to 2 minutes. Stir soy mixture into
nuts. Cook and stir till bubbly; about 2 minutes. Add tofu to wok. Cover
and cook 1 minute. Stir in oranges. Heat. Serve over rice. Serves 4. Can
use texturized tofu for this recipe.

Crisp Vegetable Salad with Lemon Dressing

1 cup julienne strips of carrot

1 cup julienne strips of zucchini

1 cup green beans, in 1 1/2-inch lengths

1/2 cup sliced mushrooms

salt and ground pepper to taste

In a bowl, combine vegetables.

Lemon Dressing

1 tbs. olive oil

1/4 cup lemon juice

2 tbs. chopped fresh parsley

2 tbs. chopped spring onions

1 clove garlic, finely chopped

In a small bowl, combine oil, lemon juice, parsley, spring onions, and
garlic. Mix thoroughly. Pour over vegetables and toss to mix. Add salt and
pepper to taste. Cover and refrigerate.

T u e s d a y

Homemade Granola

1 cup whole wheat flour

1 cup rye flour

1 cup yellow cornmeal

1 cup soy flour

1/2 cup wheat germ, toasted

1 cup unsweetened coconut, toasted

1/4 cup sesame seeds, toasted

1 cup sunflower seeds, toasted

1/2 cup chopped dates

2/3 cups raisins


2 cups rolled oats

3/4 cup chopped roasted peanuts

1 tsp. salt

1 cup honey

1/2 cup canola oil

Stir the flours together. Toast them over medium heat in a frying pan.
No oil is needed. Toast them until they are well browned, but not too dark.
Watch carefully because once the flour gets hot it browns fast. Stir often.

Put flours in a large mixing bowl and stir in the wheat germ, coconut, sesame,
and sunflower seeds.

Oil the pan and brown the oats until they are golden. Add these to the mixing
bowl with the roasted peanuts. Stir everything together thoroughly.

Heat the honey, oil, and salt in a small saucepan until the mixture is thin.
Pour this over the cereal, blending carefully to spread it evenly. Let the
cereal cool in the mixing bowl, where it will form large lumps. When cool,
break it up and pour into storage jars.

For a change, serve granola with apple juice poured over it instead of milk.


2 cups cooked garbanzo beans (drained)

2 tbs. tahini (sesame seed paste)

1 1/2 tbs. soy sauce

3/4 tsp. vit. C powder

5 tbs. olive oil

2 tsp. lemon juice

1 tbs. honey

1/4 tsp. dill weed

1/4 tsp. onion powder

1/4 tsp. garlic

1/2 tbs. mustard (not the dried type)

1 tsp. Lite salt

1 tbs. vinegar

Mix all ingredients in a blender or food processor till well blended.
Use as a dip or sandwich spread.

Baked Lentil Loaf

1 onion, chopped fine

1 tbs. oil

2 cups cooked, drained lentils

1/4 cup wheat germ

1/4 cup whole wheat bread crumbs

1/2 cup toasted sunflower seeds

1/2 tsp. sage

1 tsp. Spike

1 tsp. dried parsley

2 tbs. whole wheat flour

2 eggs, beaten

1/2 cup vegetable broth

2 tsp. vinegar

2 tsp. soy sauce

1 tbs. toasted sesame seeds

Saute onion in oil until translucent and slightly browned. Mix ingredients,
except sesame seeds, and place in greased loaf pan. Sprinkle top with the
seeds. Bake for 30 minutes covered, then for 10 minutes uncovered.

Miso Rice

2 cups cooked brown rice

1 tbs. strong vegetable broth

1 tsp. Spike

1 tbs. finely chopped parsley

1 tsp minced spring onion

Mix all ingredients together. Heat in the microwave.

Healthy Gelatin

1 stick agar agar (can find in health food stores)

3 cups unfiltered apple juice

1-2 bananas, sliced

any other fresh fruit (optional)

Bring agar agar and juice to a boil, then simmer for 10-15 minutes until
the stick has disolved. Add fruit and chill until firm.


Can use any other fruit juice flavoring. If it isn’t sweet enough
to your taste buds, can add a bit of honey.

Spicy Carrot Bars

1/3 cup butter

1/4 cup water

1/2 cup oat flour

1/2 cup whole wheat flour

1/4 cup wheat germ

1/2 cup honey

1 tsp. ground cinnamon

1/2 tsp. baking soda

1/4 tsp. salt

1/4 tsp. ground nutmeg

1/4 tsp. ground ginger

1 slightly beaten egg

1/4 cup apple juice

1/2 banana mashed

1/2 tsp. vanilla

1 cup shredded carrots

1/2 cup raisins

In a small saucepan, combine butter and water. Bring to boiling, stirring
to melt butter. Remove pan from heat.

In a large mixing bowl, stir together the dry ingredients. Add the rest
of the ingredients except the carrots and raisins, and mix. Fold in the
carrots and raisins. Pour mixture into greased 9x9x2 inch baking pan. Bake
at 375 degrees for 20 to 25 minutes or till a wooden tooth pick inserted
in center comes out clean. Cool in pan on wire rack.

W e d n e s d a y

Avocado-Filled Pita Bread

1 large ripe avocado, peeled and diced

1 tbs. lemon juice

1/2 tsp. garlic salt

1/4 tsp. spike

1/2 tsp. Worcestershire sauce

homemade mayonnaise (optional)

4 whole wheat pita halves

1 tomato sliced

1 spring onion diced


alfalfa sprouts

Combine the first 5 ingredients. Lightly spread the mayonaise if you
choose. Fill pita halves with the mixture. Sprinke the rest of the ingredients
to taste. Four servings.

Banana Nut Salad

3 bananas

1 tbs. sesame tahini

1 tbs. honey

1 tbsp. soy protein powder

chopped dates

chopped almonds

Mix tahini, honey, and soy protein powder together and chop bananas into
it. Mix in dates, and nuts. Chill.

Tofu Burger

1 pound tofu, drained and crumbled

1/2 cup finely grated carrot

1/4 cup chopped scallions

6 tbs. wheat germ

1 tbs. chopped parsley

4 ounce alfalfa sprouts

1 tbs. soy sauce

dash Tabasco sauce (optional)

1/2 tsp. Worcestershire sauce

1/4 cup whole wheat bread crumbs

canola oil

Put all ingredients, except wheat germ, in a bowl and mix well. Add just
enough homemade mayonnaise to make the mixture hold together for shaping.
Shape into 4 to 6 burger patties, coat with the reserved wheat germ, and
pan-fry in a small amount of oil until browned and hot.

Whole Wheat Chips

Cut up whole wheat tortillas into strips and then bite size pieces.
Lay sections flat on a ungreased cookie sheet and bake at 325 degrees on
the top rack in the oven for about 7 to 8 minutes or until slightly browned.
Let cool or serve warm

Tomato and Onion Salad

thin sliced red onions

sliced big red tomatoes

dash of dill

Italian dressing

sunflower seeds

Alternate slices of the onions and tomatoes. Sprinkle with dill. Add
the dressing. Top with sunflower seeds. Chill.

Cherries Jubilee

1 qt. apple juice or cherry juice

1/3 cup agar flakes

1 lb. cherries, halved and pitted

1 tsp. vanilla

dash of cinnamon (optional)

pinch of salt

Pour apple juice into pot and add agar. Stir and bring to boil over medium
flame. Lower flame and simmer 15 to 20 minutes until agar is completely
dissolved. While sauce is cooking, halve and pit cherries. After 20 minutes,
add vanilla and cherries. Simmer 5 minutes; remove from heat. Pour into
baking dish or bowls. Cool and place in refrigerator.

T h u r s d a y

Vegetable Scrambled Eggs

4 eggs, beaten

1/2 tbs. water

2 tsp. olive oil (or Pam)

1/2 cup chopped mushrooms

1/2 cup chopped onions

1/4 cup chopped green peppers (optional)

Beat the water into the eggs and set aside. Saute in a frying pan, the
mushrooms, onions and peppers in the oil for about 5 minutes. Add the rest
of the ingredients and cook like plain scrambled eggs.

Banana Bread

1 cup oat flour

1 1/2 cup whole wheat flour

3/4 cup brown sugar

1/4 cup honey

3 1/2 tsp baking powder

1 tsp. salt

3 tbs. vegetable oil

1 1/4 cups mashed bananas

1/3 cup soy milk or apple juice

1 egg

1 cup chopped nuts

Heat oven to 350 degrees. Grease bottom only of loaf pan, 9x5x3 inches,
or 2 loaf pans. Mix all ingredients, beat 30 seconds. Pour into pan(s).
Bake until wooden toothpick inserted in center comes out clean. 9-inch loaf
needs 55 to 65 minutes, 8-inch loaves 55 to 60 minutes. Cool slightly. Loosen
side of loaf from pan; remove from pan. Cool completely before slicing.
To store, wrap and refrigerate no longer than 1 week.

Bean Taco

1 cup cooked pinto beans

diced tomatoes

sliced olives

alfalfa sprouts

diced green chilies


corn or whole wheat tortillas

Place warm beans in a hot tortilla. Add your favorite toppings.

Mexican Rice

2 cups cooked brown rice

1 tsp. green chillies

2 tbs. salsa

2 tbs. diced onions

2 cloves of garlic minced

1/4 tsp. cummin

1 tbs. olive oil

Saute onion and garlic in the oil in a frying pan. Add the rest of the
ingredients and heat.

Barley Stew

1 1/3 cups raw barley, cooked

1/2 cup dry beans, cooked

3 tbsp. oil

1 large onion, chopped

2 cloves garlic

1/4 cup chopped fresh parsley

1 cup sliced carrots

1 cup fresh peas (or frozen)

6 cups vegetable stock

3 tbsp. miso

1 tbsp. Gayelords vegetable broth powder

1 tsp. Spike

2 cups chopped tomatoes

pepper to taste

Saute the onion and garlic. Stir in the stock, and seasonings. Dissolve
the miso in a small amount of hot stock. Add miso to the pot. When the mixture
has begun to simmer, add the rest of the ingredients. Simmer the soup, covered, for about 1/2 hour, stirring occasionally.

Oatmeal Cookies

(find under cookie recipe)

F r i d a y

Oatmeal Cereal

Use the directions on the package of oatmeal and add any of the following ideas while cooking:

1/4 tsp. cinnamon

1/2 tsp. vanilla or maple flavor

1/2 tbs. honey or brown sugar

dried apricots or any other type of dried fruit


Egg Sandwich

2 hard-cooked eggs, coarsely chopped

1/6 cup mayonnaise or yogurt

1/2 tsp. curry powder

1 tbs. spring onion diced

dash salt and red pepper to taste

1 tbs. chopped parsley

1/2 tbs. finely diced cucumber (optional)

1/2 tbs. pickle relish

1 whole wheat pita, cut in half

alfalfa sprouts

Combine first 8 ingredients. Fill the pita pockets with the mixture.
Top with the sprouts.

Minestrone Soup

1/4 cup olive oil

1 cup diced celery

1/2 cup diced onion

2 cloves garlic

1 1/2 qts. water

1 to 2 tbs. flakey nutritional yeast (optional)

1 cup diced tomatoes

1/2 cup tomato paste

1 tsp. Spike

1/2 tbs. Gayelord’s vegetable broth powder

1 cup diced carrots

1 cup diced potatoes

1/2 cup diced green beans

1/2 tsp. basil

1 tsp. oregano

1 tsp. Worcestershire sauce

1 cup whole wheat noodles, broken up

1 cup cooked pink beans

Saute first 4 ingredients together. Put the the rest of the ingredients,
except the beans, in a pot and add the onion mixture. Blend the beans to
a puree. Add the beans to the pot. Bring to a boil, then turn heat down
and simmer for 20 minutes.

Nutty Lentil Loaf

1 onion chopped fine

1 tbs. olive oil

2 cups cooked, drained lentils

1/4 cup whole wheat bread crumbs

1/4 cup wheat germ

1/4 cup sunflower seeds

1/4 cup chopped walnuts

1/2 tsp. sage

2 tbs. whole wheat flour

2 eggs, beaten

1/2 cup vegetable broth

2 tsp. vinegar

2 tsp. soy sauce

1 tbs. sesame seeds

1 tsp. Spike

Preheat oven to 350 degrees. Saute onion in oil until slightly brown
and translucent. Mix ingredients, except sesame seeds, and place in greased
loaf pan. Sprinkle top with the seeds. Bake for 30 minutes covered, then
for 10 minutes uncovered.

Pineapple Rice

To the Miso rice recipe, add 1 cup small diced pineapple, 1/2 cup
raisins, 1/2 cup walnuts, 1 tsp. grated fresh ginger and 1 tsp. honey.

Molasses Ginger Cookies

1 egg

1/3 to 1/2 cup molasses (to taste)

1 cup brown sugar

2 1/4 cups whole wheat flour

1/2 cup oats

1/2 teaspoon salt

1/4 teaspoon baking soda

1/4 teaspoon baking powder (alum-free)

1 teaspoon ground cinnamon

1 teaspoon ground ginger

1/4 teaspoon ground cloves

1/4 teaspoon ground nutmeg

dash ground allspice

Preheat oven to 325 degrees. Mix molasses, shortening and brown sugar.
Mix in remaining ingredients. Drop cookie dough by the teaspoon on a cookie
sheet, preferably on pastry paper. Bake for 8 to 10 minutes until light

Sucanat Variation:

Instead of 1/2 cup molasses, use 1/4 cup molasses.

Instead of 1 cup brown sugar, use 1 cup sucanat.

Other Variations:

add chopped nuts

add raisins or other dried fruit diced fine.

S a t u r d a y

Tangy Tomato Soup

2 tsp. oil

1 onion diced

2 cloves minced garlic

1 tbs. minced ginger

3 cups tomatoes

2 cups vegetable stock

1 tsp. soy sauce

1 tsp. Spike

1 tbs. whole wheat flour

pepper to taste

Saute onions and garlic in oil. Add the flour and toast it (don’t burn)
to remove the paste-like flavor. Add the rest of the ingredients and simmer
until tomatoes are cooked. Makes about 5 cups.

Sesame Spread

3/4 cup sesame seeds

1 tbs. honey

1/4 cup apple juice

1/8 tsp. salt

1/4 tsp. vanilla or maple flavoring

1/2 tsp. molasses (optional)

Toast sesame seeds and grind into a meal in blender. Remove to a bowl
and add the rest of the ingredients. The mixture will thicken as it cools,
so you may want to thin it by adding more juice.

Collard Greens with Eggs

1 bunch collards, washed and sliced

2 tsp. sesame or olive oil

1 onion sliced

2 cloves garlic, minced

1 tsp. soy sauce

2 hard cooked eggs peeled and diced

Wash and slice collards. If stems are thick, slice thinly so they will
cook faster. Microwave for 4-5 minutes or until done. Meanwhile, heat oil
in skillet; add onions and garlic and saute 2 to 3 minutes. Mix together
with the collards. Gently toss in the eggs and soy sauce.

Tempeh a l’ Orange

8 ounces tempeh (fermented soybeans)

3-4 tbs. oil

1 large onion

1 stalk celery, chopped

1 carrot, grated

3 tbs. whole wheat flour

2 cups boiling water

1/2 cup orange juice

1 1/4 tsp. salt

1 1/2 tsp. honey

1 orange peeled & finely chopped with juice

dash red pepper

1/4 cup chopped fresh parsley

1/2 cup white wine (or more orange juice)

Cut tempeh in 1/2 inch chunks and saute in 2 tablespoons oil for about
5 minutes. Drain on paper towels. Tempeh will soak up all the oil you give
it, so save half the oil to saute the second side.

Saute onion and celery in remaining oil until celery is tender. Stir in
flour and keep stirring over medium heat just a minute or so; then add boiling
water gradually.

Cook, stirring, while mixture thickens. Add orange juice, salt, carrot,
honey, orange, pepper, parsley, and wine. Stir, bring to a boil, and simmer
4 to 5 minutes. Add tempeh chunks and simmer a few minutes longer to let
flavors be absorbed. Serves 4, over brown rice, quinoa, or bulgur wheat.

Pecan Cookies (under cookie recipe)

S u n d a y

Mushroom Omelet

3 eggs

1 cup sliced fresh mushrooms

1/2 tbs. olive oil

1/2 tbs. water

Saute the mushrooms in oil in a frying pan. Scramble the eggs with the
water. Add to the mushrooms. Cook over medium low heat covered. Flip over
when the eggs are almost set. Cook the other side until done. Fold in half.

Tofu Surprise

1/4 onion, chopped

1 tsp. olive oil

1 clove garlic, minced

1/2 tsp. minced ginger

1/4 green pepper

1 tbs. peanut butter

1 tbs. soy sauce

1/2 cup water (or more)

2 tbs. celery leaves, chopped

1 tbs. wakame (sea vegetable), soaked, rinsed and drained and diced

1 tsp. honey

1/4 pound firm tofu, cubed

2 tbs. toasted cashew pieces

Saute onion in oil with the minced garlic. Add the ginger and pepper
and cook a minute more. Stir in the peanut butter, soy sauce. Then add water,
celery leaves, wakame, and honey. Stir and then simmer about 5 minutes.
Add the tofu and cashews and heat through. Serve over steamed vegetables
or noodles. Can use the texture tofu concept (see earlier in chapter) in
this recipe.

Gingered Banana

4 bananas, sliced

juice of 2 lemons

2 tsp. grated ginger

1 tsp. honey

Toss ingredients together.

Bean Burrito

1 tbs. canola oil

4 whole wheat tortillas

diced spring onions

spicy beans


Place about 3 tbs. or more of beans toward one end of a tortilla. Sprinkle
on some spring onions. Roll up. Finish the other 3. Place oil in frying
pan and put in the burritos. Brown on all sides. Remove and spread salsa
on top.

Carrot and Raisin Salad

2 cups grated carrots

2/3 cup raisins

1/3 cup sunflower seeds

Italian dressing

Mix the first 3 ingredients together. Moisten with the Italian dressing.

Apple Crisp

2 lbs. apples, slices

1/2 tsp. cinnamon

1/6 cup apple juice

juice of one lemon


2 cups rolled oats

1/2 cup whole wheat pastry flour

1/4 cup oil

2 tbs. maple syrup

pinch sea salt

1/ tsp. cinnamon

1/3 cup brown sugar

1/2 cup chopped pecans

Toss the apples, lemon juice, and apple juice. Place apples in a deep
baking dish. Mix crisp ingredients and crumble over apples evenly. Press
down gently; bake at 350 degrees for 30 to 45 minutes, or until crust is
crunchy and golden, and apples are soft.

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Written by Noreen Quillin

Explore Wellness in 2021