learn to cook healthy vegetarian dishes

I’ve found out I’m allergic to dairy and eggs, so I guess I’m looking more for vegan-specific dishes now. my dietitian is helping me out, thankfully.

Tofu Fried Rice

Tofu 3/4c
Oil 1 T
Diced veggies 1 c (carrots, onions, red pepper, broccoli, and mushrooms)
Soy Sauce to taste
Pepper to taste
Brown rice, cooked 2/3 c

Spaghetti with Tempeh Sauce

Spaghetti, cooked 3/4c
Tempeh, crumbled 6 oz (available at health food stores)
Pasta Sauce 1/2c

Protein Powder (isolate) 16g
Peaches, frozen 1c
Water 1/2c
Ground Flaxseed 1 tbsp

Protein Powder (isolate) 2/3 scoop
Soy yogurt with fruit 4 oz.
Blueberries, frozen, unsweetened 1/3c
Water 1/2c
Flaxseed 1 ½ T

Protein Powder (isolate) 1 scoop
Strawberries, fresh or frozen 1c
Peaches fresh or frozen 2/3c
Water 1c
Ground flaxseed 1 tbsp

Peanut Butter Shake

Protein Powder (isolate) ½ scoop
Banana, frozen medium ½
Peanut Butter, all natural 2 t
Water 1/2c

Use stick blender.

(source: my dietician)
(serving size: 1 cup for lunch, 1 1/3 c dinner size)

Vegetarian Chili
Brown 1 ½ pounds of diced extra high protein, low fat soy tempeh, in 1 tbsp olive oil. Add 1/2c chopped celery, 1 c chopped green peppers, 1 c chopped onion, ½ c fresh parsley and 1 c chopped mushrooms. Stir in 1 package chili seasonings. Add 14.5 oz. Canned tomatoes with juice, 15 oz. Canned tomato sauce, an 8 oz. Can of tomato puree and a 15 oz. Can of black beans. Mix well and simmer for at least one hour or more, or make it a day ahead and reheat. If you like your chili spicy, add ½-1 tsp crushed red pepper flakes.

(source: my dietician)

Scrambled Tofu
Chopped onions 1/2c
Low-fat firm tofu, crumbled 112 grams
Chives, freshly chopped to taste
Salt, pepper or tamari to taste
Turmeric powder 1/8 tsp
Grated soy mozzarella cheese 1 oz. (28grams)
Tomato, washed and sliced ½ – 1
Grapes, red or green ¾ c – 1 c

Saute onion in a small amount of water in a nonstick pan, then add the tofu, chives and seasoning. Stir well to coat tofu. Cook until hot and water has evaporated. Sprinkle with cheese and melt. Serve of sliced tomatoes and with green grapes.

I found a new book when I was used book store shopping the other day. It’s called “The Classic 1000 Vegetarian Recipes” by Carolyn Humphries. It’s a UK book, so a few of the recipes call for ingredients I can’t get here, but the large majority of the recipes look awesome. Included are drinks, snacks, main dishes, side dishes, desserts and more. The only thing lacking is cookies. I don’t know why I care about vegetarian cookies, but since the book covered everything else I sorta found it odd that I couldn’t find any cookie recipes. Maybe they don’t eat a lot of cookies in the UK?