From www.blog.fatfreevegan.com thanks to SusanV of FatFree Vegan Kitchen
and www.veganfeastkitchen.blogspot.com
Breakfast:Fat-free Vanilla or Blueberry Waffles(printer-friendly version)
Fat-free waffles are softer and less crispy than traditional waffles, but if you want them crispier, simply pop the cooked waffles into the toaster for a minute or two. This is also a great way to reheat leftovers.1 1/4 cups flour (for even crispier waffles, use rice flour)
2 teaspoons baking powder
1 teaspoon potato starch
1/2 teaspoon baking soda
3/4 teaspoon salt
1 1/3 cups soy milk (or other non-dairy milk)
1 tablespoon cider vinegar
2 tablespoons agave nectar (or maple syrup or sugar)
1/2 vanilla bean (or 1 teaspoon vanilla extract)
3/4 cup blueberries (optional)
canola oil spray
Combine the dry ingredients in a medium-sized bowl. Combine the soy milk, cider vinegar, and agave/sugar in a smaller bowl. Split the vanilla bean lengthwise and scrape the seeds into the liquid ingredients (or add vanilla extract). Pour the wet ingredients into the dry and stir just until all flour is moistened. If blueberry waffles, fold in blueberries. Set batter aside while you heat your waffle iron.
Spray your waffle iron with canola oil, if necessary, and follow your iron's instructions for making the waffles, cooking until golden brown. Makes approximately 12 waffles.
Makes about 6 servings. Per serving, without blueberries: 128 Calories (kcal); 2g Total Fat; (9% calories from fat); 5g Protein; 26g Carbohydrate; 0mg Cholesterol; 542mg Sodium; 4g Fiber. 2 Weight Watchers Points.
With blueberries: 138 Calories (kcal); 2g Total Fat; (9% calories from fat); 5g Protein; 28g Carbohydrate; 0mg Cholesterol; 543mg Sodium; 4g Fiber. 2 Weight Watchers Points.
Or:
Vegan Omelette for One
(printer-friendly version)
It's essential to use a truly non-stick skillet to make the omelet come out of the pan intact. Be sure to oil it and have it hot before you pour the batter into the pan. If the unfortunate happens and your omelet sticks, open-faced omelettes taste good, too!
Also: You may double this recipe but you must divide the batter in half and cook it as two separate omelets. If you try to cook too much at one time, your omelet will not cook properly.
6 ounces (1/2 package) Mori-nu lite silken tofu (or regular extra-firm silken tofu)
1 tablespoon soymilk
1 tablespoon nutritional yeast
1 tablespoon potato starch or cornstarch
1 teaspoon tahini
1/8 teaspoon onion powder
1/8 teaspoon turmeric
1/4-1/2 teaspoon salt, or to taste
1 pinch chipotle pepper or smoked paprika (optional)
Also needed:
Omelette filling of choice (have filling warm or at room temperature)
Blend together all ingredients until smooth. (I use a Magic Bullet blender, but you may use any small blender or hand blender. To use a larger blender, you may have to make a double batch.)
Spray a large non-stick skillet with olive oil and heat on medium-high until very hot. Pour the batter into the center of the skillet in a circular pattern about 6-8 inches across, and use a spoon or spatula to smooth over the top. Place your filling ingredients over the batter, and reduce the heat to low.
Cover and cook for about 2-4 minutes, checking often to see if it's done. When the edges have dried out, lift a small section with a spatula and check to see that the omelette is set. It will be golden in color, but not browned. When it's ready, loosen the omelette by sliding the spatula under it from each direction, and then fold one side over the other.
Cook for about one more minute. Carefully lift or slide it onto a plate and serve hot.
Omelette with fresh spinach and mushrooms sautéed beforehand and topped it with a little of the
chipotle remoulade leftover from Monday's
black-eyed pea cakes. Mmmmm.
Makes one serving. Without filling, this provides 157 Calories (kcal); 4g Total Fat; (22% calories from fat); 15g Protein; 16g Carbohydrate; 0mg Cholesterol; 687mg Sodium; 2g Fiber.
Lunch: 
Enjoy this improved update of an old favorite, first posted in June of 2006. Between the asparagus and the lemon juice, this turned out much more tangy than regular pesto. It's definitely a keeper!
This is one of those dishes that improve overnight as the sauce has time to develop its flavor.
2 pounds asparagus
2 tablespoons lemon juice
3 cloves garlic
1/4 cup pine nuts (lightly toasted)
1 cup lightly packed fresh basil leaves
1/2 teaspoon salt
3 tablespoons nutritional yeast
OPTIONAL: 1 tablespoon olive oil
1 pound whole wheat or gluten-free spiral pasta
2 medium ripe tomatoes, diced (optional)
Salt and pepper, to taste
Snap off the tough ends of the asparagus. Bring a large pot of water to a boil, and add the asparagus spears. Cook until just tender, about 4 minutes. Without emptying the water from the pot, lift out the asparagus spears and place them in a colander. Rinse with cool water.
Bring the water back to a boil. Add salt, if needed, and add pasta. Cook until the pasta is al dente. Reserve 1/2 cup of pasta cooking water, and drain and rinse the pasta with cool water. Put into a serving bowl.
Place the asparagus on a cutting board. Trim off the top 3 inches of the asparagus spears, and put the tips into the bowl with the pasta. Cut the bottoms into several pieces, and set aside to use in the pesto sauce.
Use a food processor to make the pesto: With the processor running, drop in the garlic cloves and allow them to chop. Add 2 tablespoons of the pine nuts, and pulse to chop. Add the lemon juice, basil, salt, nutritional yeast, and the asparagus pieces (not the tips!) along with 3-6 tablespoons of the reserved pasta water and optional olive oil. (Start with 3 tbsp. water and add more as needed.) Puree until smooth.
Toss the pasta, asparagus tips, and tomatoes (if using) with the pesto, and season with salt and pepper to taste. Sprinkle with the remaining pine nuts. Serve at room temperature or refrigerate until ready to serve.
Notes: If making it ahead of time, add the optional olive oil to keep the pasta from sticking together, but doesn't improve the taste, so don't feel like you need to use it.
Servings: 8
Nutrition Facts
Serving size: 1/8 of a recipe (7.7 ounces) without olive oil.
Percent daily values are based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
And/Or:
(printer-friendly version) 
Using corn in three forms to create a soup that's different from anything. Its base is blended corn kernels; masa (finely ground corn flour) is added for thickening; and corn tortillas add texture and crunch. The result is a very corn-centric taste that's slightly spicy and surprisingly cheesy. Serve it alone, as a starter-course soup, or as a hearty main dish soup with some pinto beans, diced tomatoes, or cooked vegetables mixed in.
1 small onion, chopped
2 cloves garlic, minced
1 pound frozen corn
3 cups warm vegetable broth (more as needed)
1/4 teaspoon cumin
1/4 teaspoon chipotle chili pepper (more or less, to taste)
2 tablespoons masa (corn flour)
1/2 tablespoon nutritional yeast
2 corn tortillas
salt, to taste
chili powder, to taste
chopped parsley, for garnish
In a heavy saucepan, sauté the onion until it is lightly browned. Add the garlic and cook for another minute.
Scrape the onions into the blender along with the corn, 2 cups of vegetable broth (Vita-Mix users may use all 3 cups), cumin, chipotle, masa, and nutritional yeast. Blend until very smooth.
High-Powered Blender Users: Continue blending at high speed for 4 to 5 minutes, until soup is steaming hot and bubbly. Add salt to taste. Soup is ready to serve.
Regular Blender Users: Pour the blender contents back into the saucepan, add the remaining 1 cup of broth, and simmer on very low until soup is thick and bubbly, about 15 minutes. Watch closely and stir often to prevent scorching. If it becomes too thick, add more broth. Add salt to taste.
While the soup is cooking, make the tortilla chips. Preheat oven to 400F. Cut the tortillas in half and then each half into strips about 1/2-inch wide. Place them on a cookie sheet, spray lightly with 1 quick spray of canola oil (optional, but helps seasonings stick), and sprinkle with salt and chili powder. Bake until light brown and crunchy, 5-10 minutes. Stir once, halfway through, and watch closely to prevent them from burning.
Serve the soup in bowls, garnished with chopped parsley. Divide the tortilla chips equally among the bowls, or save a few to add at the table to provide additional crunch.
Makes 4 large servings. Per serving: 158 Calories (kcal); 1g Total Fat; (7% calories from fat); 5g Protein; 36g Carbohydrate; 0mg Cholesterol; 26mg Sodium; 4g Fiber. Weight Watchers 2 Points.
Dinner:
Thanks to Bryanna from http://veganfeastkitchen.blogspot.com/ and one of her cookbooks.
Show up to a Thanksgiving meal with this side dish and you're sure to please.
November 2009
Ingredients
- Nonstick vegetable oil spray
- 1 cup large pecan halves
- 1/4 cup pure maple syrup
- 1/2 teaspoon plus 1 tablespoon coarse kosher salt plus additional for seasoning
- 1/4 teaspoon freshly ground black pepper
- 1/4 cup whole grain Dijon mustard
- 2 tablespoons apple cider vinegar
- 2 tablespoons fresh lemon juice
- 1 tablespoon sugar
- 1/4 cup vegetable oil
- 1 1/2 pounds brussels sprouts, trimmed
Preparation
-
Preheat oven to 325°F. Spray large sheet of foil with nonstick spray. Place pecans on small rimmed baking sheet. Whisk maple syrup, 1/2 teaspoon coarse salt, and 1/4 teaspoon pepper in small bowl. Add to nuts and toss to coat; spread in single layer. Bake nuts 5 minutes. Stir. Continue to bake nuts until toasted and glaze is bubbling thickly, about 6 minutes. Immediately transfer nuts to prepared foil and separate. Cool completely. DO AHEAD Can be made 2 days ahead. Store airtight.
-
Whisk mustard, vinegar, lemon juice, and sugar in small bowl; whisk in oil. Season with coarse salt and pepper.
-
Bring large pot of water to boil. Add 1 tablespoon coarse salt. Add brussels sprouts. Cook until crisp-tender and still bright green, about 5 minutes. Drain; rinse with cold water. Cool on paper towels.
-
Using processor fitted with 1/8- to 1/4-inch slicing disk, slice brussels sprouts. Transfer to large bowl. DO AHEAD Dressing and brussels sprouts can be made 1 day ahead. Cover separately; chill.
-
Toss brussels sprouts with enough dressing to coat. Let marinate 30 to 60 minutes. Mix in some pecans. Place slaw in serving bowl. Top with remaining pecans.
-
shopping tip
Look for Grade B pure maple syrup. It has a bolder maple flavor than the delicate Grade A.
Or:(printer-friendly version) 
With some sweet red onion, cooked chickpeas, and a reduced balsamic dressing, the mustard greens salad quickly becomes a complete, light meal.
This fits into the category of warm dinner salads, but you could serve it as a side dish to up to four people.
10 ounces mustard greens
1/2 large red onion, thinly sliced
4-6 tablespoons vegetable broth, divided
4 cloves garlic, chopped
1 pinch red pepper flakes
1/2 teaspoon salt (optional)
2 tablespoons balsamic vinegar
1/2 teaspoon soy sauce
1/4 teaspoon agave nectar or sugar
1 cup cooked chickpeas, rinsed and drained
Remove any large stems from the greens and discard. Tear the leaves into bite-sized pieces.
In a deep pot or wok, sauté the onion in a tablespoon or two of vegetable broth until mostly faded to pink, about 4 minutes. Add the chopped garlic and red pepper and another tablespoon of broth and cook, stirring, for another minute. Add the mustard greens, 2 tablespoons of broth, and cook, stirring, until greens are wilted but still bright green, about 3-5 minutes. Stir in the salt, if using. Remove greens and onions from pan with a slotted spoon and place in a serving dish, leaving any liquid in pan.
Add the balsamic vinegar, soy sauce, and agave or sugar to the liquid in the pan (if there is no liquid, add 2 tablespoons of broth). Add the chickpeas and cook, stirring, over medium heat until the liquid is reduced by about half. Spoon the chickpeas over the greens and drizzle the sauce over all.
Serve warm, with additional balsamic vinegar at the table.
Servings: 2
Nutrition Facts
Serving size: 1/2 of a recipe (12.3 ounces).
Percent daily values are based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Though MyPoints are calculated using a formula similar to Weight Watchers Points TM, this site has no affiliation with Weight Watchers and does not guarantee the accuracy of this information.And/Or:
Skillet Gardener's Pie
(printer-friendly version)
"If everyone lived on mashed potatoes, the world would be a happy place."
--EV, Food Philosopher and Potato LoverF
eel free to substitute about 1- 1/2 cups of any cooked beans or lentils. Or, if faux meats are your thing, rehydrate some TVP, crumble up a couple of Boca burgers, or chop up some seitan and use it instead.2 pounds Yukon gold or red potatoes
1/2 cup soy milk
salt and pepper, to taste
1 large onion, diced
2 cloves garlic, minced
2 large carrots, diced
2 ribs celery, diced, leaves minced and reserved
8 ounces mushrooms, diced
2 cups fat-free vegetable broth
16 ounces kidney beans, cooked
2 cups green beans, cut in 1" pieces
1 1/2 teaspoons thyme
2 teaspoons fresh rosemary, minced (or 1 tsp. dried)
1/4 teaspoon sage
2 cups baby spinach leaves, packed
1 tablespoon cornstarch
2 tablespoons water (or veg. broth)
extra rosemary for garnish
Scrub the potatoes and cut them into cubes. (I leave mine unpeeled, but if you want you can peel them before dicing.) Place potatoes in a large pot and cover with water. Bring to a boil and simmer until potatoes are tender. Reserve a cup of their cooking water, if possible, and drain. Place in a large bowl, add the soymilk, and mash until smooth, adding a little of the potato-cooking water if they seem too dry. Add salt and freshly ground pepper to taste and set aside in a warm place.
While the potatoes are cooking, make the "pie" filling. Spray a large non-stick or cast iron skillet with canola oil. Heat it on a medium-high burner and add the onions. Sauté until onions are translucent. Add the garlic, carrots, celery, and mushrooms, and sauté for 3 more minutes.
Add the vegetable broth, kidney beans, green beans, and herbs. Simmer on medium heat for 20 minutes and all vegetables are tender. Add salt and pepper to taste (I added a little
hickory smoke salt). There should still be some liquid in the pan, but if it has become too dry, add a little of the potato-cooking water. Add the spinach and stir until it's completely wilted. Mix the corn starch with the water until smooth, and add it to the pan. Cook, stirring, until mixture has thickened.
Spoon the potatoes evenly over the top of the filling and sprinkle with chopped rosemary. If potatoes have cooled, put the skillet under the broiler for a minute or two. Serve immediately while hot.
Makes 6 servings. Per serving: 272 Calories (kcal); 1g Total Fat; (3% calories from fat); 13g Protein; 56g Carbohydrate; 0mg Cholesterol; 46mg Sodium; 11g Fiber. Weight Watchers Core/ 5 Flex Points.Take a look at the amount of potassium, fiber, Vitamin A, and folicin in one serving:
Nutritional info courtesy of MasterCookWhat a delicious way to get your vitamins and minerals!
Dessert:
Fatfree and Fabulous Fudgy Brownies
(printer-friendly version)
1/2 tbsp. ground flax seed
1-1/2 tbsp. hot water
3/4 cup lite silken tofu (firm), crumbled
1/2 cup water
1/2 cup pure maple syrup
1/2 cup unsweetened cocoa powder
2 teaspoons vanilla extract
1/2 cup whole wheat flour
3/4 cup unbleached white flour or cake flour
1 cup unbleached cane sugar
1/4 teaspoon baking powder
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
1/4 to 1/2 cup chopped walnuts (optional--depending on how nutty you like your brownies)
Mix the ground flax seeds with 1- 1/2 tablespoons of hot water and set aside. (Mixture will thicken slightly.)
Preheat the oven to 350 degrees F. Mist an 8-inch x 8-inch x 2-inch glass baking pan with non-stick cooking spray and set it aside.
Blend the tofu, water, maple syrup, cocoa powder, flax mixture, and vanilla extract until completely smooth. (I use a hand-blender, but you can do this in a regular blender.)
Place the remaining ingredients, except the walnuts, in a medium mixing bowl and stir them together until they are well combined. Pour the blended mixture into the dry ingredients in the mixing bowl, and stir them until they are well combined. Fold in the walnuts, if using.
Pour the batter into the prepared baking pan. Bake on the center rack of the oven for 30 minutes, or until a cake tester inserted in the center comes out clean. Completely cool the brownies in the pan. Cut and serve.
These are fudgy, not cake-like, brownies, and they're actually better the second day...if you can make them last two days! This is really as fudgy as it gets without added oils or chocolate chips, so you can indulge your sweet tooth without worry.
The nutritional breakdown, based on 12 brownies:
Nutrition (per serving without walnuts): 163 calories, 9 calories from fat, 1g total fat, 0mg cholesterol, 75.4mg sodium, 124.5mg potassium, 37.7g carbohydrates, 2.2g fiber, 24.9g sugar, 3.3g protein, 2.9 points.
Nutrition (per serving, with walnuts): 179 calories, 22 calories from fat, 2.6g total fat, 0mg cholesterol, 75.5mg sodium, 135.2mg potassium, 38g carbohydrates, 2.3g fiber, 25g sugar, 3.7g protein, 3.3 points.
This recipe is an adaptation of Ultra-Fudgy Fudge Brownies. It was inspired by some evilly seductive photos posted by a gluten-free goddess.
And/Or:Fresh Cranberry Sorbet
(printer-friendly version)
It's kind of an unusual use for cranberries at this time of year, and you may need to throw on a jacket while you eat it, but if you love sweet-tart tastes, give it a try. It's kind of like frozen
cranberry relish!
Ripe pears mellow the tart taste of the cranberries somewhat, but if you like things sweeter, you may need to add more agave nectar or other sweetener.
1 package (12 ounces) cranberries*
2 ripe pears, peeled and cored
1/2 cup agave nectar, or to taste
1/2 cup water (approximately)
grated rind of one orange
Put all ingredients into the food processor and puree until smooth. Pour into a shallow pan or dish and place in the freezer. Let it freeze until solid. About 15 minutes before serving, take it out of the freezer and let it thaw for about 10 minutes. Put it back into the food processor and process until it becomes fluffy. If necessary, add a little cold water to aid in blending. Serve immediately.
Or, if you have an ice cream maker, just follow the manufacturer's directions.
*You can use frozen cranberries, but be prepared to process in small batches before adding the other ingredients.
Makes about 8 small servings. Per serving: 107 Calories (kcal); trace Total Fat; (1% calories from fat); trace Protein; 28g Carbohydrate; 0mg Cholesterol; trace Sodium; 3g Fiber.
Pistachios add a little pizazz to breaded tofu. You can also dip the tofu into a sweet and spicy mustard-based sauce before dredging it in pistachio-spiked breadcrumbs. The tofu is tasty on its own, but you may want to carry the sweet and spicy theme one step further and add an easy version of the "duck sauce" found in Chinese restaurants. With so many competing flavors, it sounds like a mess, but somehow it works: crunchy yet tender, sweet yet sour, nutty yet...? Well, you get the idea. It's a symphony in your mouth!
Most of SusanV's recipes are kid-friendly if the children you're cooking for will eat vegetables and beans. If trying to transition family to a plant-based diet and your kids absolutely refuse to eat most of the foods on it, these kid-friendly recipes may not help much, and veganizing dishes that they already like might work best.
This is such a simple recipe, SusanV adapted from the VitaMix cookbook.
