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Peperonata

Ingredients (use vegan versions):

* 2 large onions
* 2-3 red or yellow peppers
* 1 eggplant
* 4 carrots
* 1 bottle tomato pieces or chunks
* pinch of salt
* 1 teaspoon vegan sugar
* bazil (optional)
* olive oil

Directions:

Chop the onions and simmer them for 10 minutes in olive oil in a deep
saucepan. Next add the peppers that have been cleaned and cut into
large shreds. Mix well and continue simmering. Add the eggplant that
have been peeled and diced into cubes. Grate the carrots and add to the
mixture together with the tomatoes. Simmer for about 1 hour over gentle
heat. Add salt and vegan sugar. Continue simmering for another 20 minutes. At this point add
the basil leaves.

Serve either hot with garlic vegan bread or cold accompanied by mature
cheeses. It can be kept in the fridge for upto 4 days.

Serves: 4

Preparation time: 2 hours

Easy Stirfry for One

Ingredients (use vegan versions):

* 1 thick slice firm tofu, pressed and cubed (or can freeze and crumble)
* 1/2 cup carrots, julienned
* 1/2 cup fresh green beans in 1″ pieces
* leftover cooked rice (white or brown)
* prepared sweet and sour sauce
* soy sauce
* rice vinegar
* olive oil
* vegan white wine
* 1 clove minced garlic
* 1/4 small onion diced

Directions:

Marinate tofu in soy sauce and vegan white wine (I use
equal amounts each) for at least one hour. Add
a few teaspoons of oil to wok and heat till sizzling.
Brown drained tofu till golden and set aside.
Add dash more oil to wok and lightly saute onion
and garlic. Add carrots and beans and saute
till beans are just a little tender. Add few
tsps sweet and sour sauce, a splash rice
vinegar, splash soy sauce, browned tofu and heat
through (can add dash cornstarch if you like a
thicker sauce). Add rice and cook on high till
rice is sizzling.

Serves: 1

Preparation time: 40 min

Asparagus and Bok Choy Stirfry

Ingredients (use vegan versions):

* 16 pieces of asparagus
* head of bok choy, choped
* fresh package of yaki-soba
* 3/4 cup of water
* soy sauce to taste (I recommend about 2/3 tablespoon)

Directions:

Simply boil the aspargus. When its done boiling, drain and
let sit while you start to cook yaki-soba in a frying pan.
Fry until golden. Then pour the water, soy sauce, and bok
choy in, and cover. Let that simmer, giving it a good stir
once in awhile to check, till the water is gone. Chop up
the asparagus and place everything in a bowl.

Thats when you eat it… really. nothing left to do. Though
sometimes you can toss snow peas in too.

Serves: 2

Preparation time: 20 - 30 min

Pineapple StirFry

Ingredients (use vegan versions):

* Assortment of veggies of your choice (these are mine):
* yellow squash
* zuchinni
* baby carrots
* fresh snow peas
* bean sprouts
* onion and green onion
* pineapple(chunk)
* red, yellow, and green bell peper spices
* 1/4 teaspoon chinese five spice
* sprinkle of ginger, soy sauce, vegan worcheshire sauce (to taste)
* sesame seed oil
* 1 tablespoon roasted sesame seeds
* 1 tablespoon cashews (optional)
* Kikoman teriaki

Directions:

Slice veggies.

Start with carrots; peppers; onions sauted in
sesame oil in wok (electric wok is great!) for a few minutes
(depending on cripness wanted).

Add squashes (best part, recommend using alot) and rest of
veggies except pineapple and bean sprouts. Add spices, sauces and glaze. Add
pineapple, sprouts and nuts at the end of cooking.

Serve over rice with chow mein crunchy noodles.

Serves: 4 - 6

Preparation time: 20 min

Quick Tempeh Mushroom Medley

Ingredients (use vegan versions):

* 3/4 cup yellow onion, chopped
* 1 large clove garlic, minced
* 1 1/2 cup mushrooms, sliced (I like shitake, brown, crimini)
* 1 1/2 tablespoon sesame oil
* 1 block tempeh, sliced thin into bite-size pieces
* tamari sauce, to taste
* 1 cup cooked/canned garbanzo beans, drained
* 3 cup cooked brown rice*
* *for extra flavor cook rice in vegetable broth, not water

Directions:

In large wok or skillet, warm sesame oil and cook onions
and garlic for 3 minutes over medium heat. Add mushrooms
and continue to cook for 5 minutes. Add tempeh and enough
tamari to lightly cover bottom of skillet (more/less if you
prefer). Turn tempeh pieces until they are brown on all
sides. Combine mixture with garbanzo beans and let simmer
over low heat, uncovered. Spoon large portions over rice
and serve immediately. Serve with fresh parsley or
cilantro.

Serves: 4 - 5

Preparation time: 15 - 20 min

Gomashio Kale

Ingredients (use vegan versions):

* 2 cups kale
* 1 cup diced red bell pepper
* 3 gloves garlic
* 1 teaspoon diced ginger
* 1 tablespoon sesame oil / olive oil
* 2 tablespoon sesame seed
* sea salt to taste

Directions:

Super easy and tasty way to get calcium
and iron!

To make Gomashio, toast sesame seeds
until slightly brown and then crush in
a mortar and pestle with sea salt until
roughly blended.

Stirfry kale with bell pepper, garlic,
and ginger (add red onion if you wish)
and add some hot oil if you like it
HOT! Then sprinkle Gomashio on top.

Gomashio is also good on top of pasta
as a vegan substitute for parmesean cheese.

Serves: 2

Preparation time: 10 min

Orangey Tofu Stirfry

Ingredients (use vegan versions):

* 1 cup orange juice (works best if you use frozen concentrate with a little water added or
* the juice of an orange)
* 1/2 cup tamari
* 1/2 cup lemon juice
* 1 teaspoon garlic powder
* 1 tablespoon ginger
* 1 tablespoon sesame oil
* 1 lb firm or extra firm tofu
* stir fry veggies of choice (I like broccoli,
* and water chestnuts)
* canola oil and sesame oil for the wok
* rice

Directions:

I suggest freezing the tofu before you make this recipe:
it gets a spongier texture and soaks up the marinade better.
What I like to do is remove the brick from the package, wrap
it in saran wrap and freeze, then to quick thaw I usually
boil the tofu. I read somewhere that that returns the tofu
to its original consistency but in my experience, it
stays much spongier and more meat-like in consistency.

Cut the tofu into 1/4 inch cubes and press it between two
clean dry towels to try to draw some of the extra water out
of the tofu.

To make the marinade, combine all the ingredients (besides
rice, veggies, and tofu) in a bowl–the measurements here
aren’t exact so play around with the mixture until you like
the flavor. Put the tofu in the bowl (I prefer tupperware
that you can close and shake around a little bit) and set
aside for 15-20 minutes.

In a wok or large frying pan, heat oils–mainly canola with
a bit of sesame for taste–and fry tofu for about 6 minutes.
Put the tofu to one side of the wok.

Now fry the veggies. After the vegetables have been cooking
for a minute or so, add a bit of water to steam them a bit.
I suggest after 8 minutes or so (broccoli and carrots take
the longest to cook). Add the tofu to the veggies and pour
the remaining marinade over the whole mixture. Leave the
mixture on medium heat for another minute or so, then pour
over rice and serve.

Serves: 3

Preparation time: 40 min

Black Bean and Mushroom Stirfry

Ingredients (use vegan versions):

* 1/2 medium onion, minced
* 2 cloves garlic, crushed and minced
* approx. 1/4 cup white cooking sherry
* approx 1/4 cup vegetable broth
* 3 tablespoons tamari
* 1 cup sliced mushrooms
* 1/4 teaspoon black pepper
* 1/2 teaspoon cumin
* 1 15 oz can black beans
* 1 1/2 cups cooked rice

Directions:

Pre-cook the rice and have it ready. Saute onions and
garlic in the sherry,
vegetable broth, and tamari until the onions are
translucent. Add the mushrooms,
black pepper, and cumin and saute for about five minutes,
then add the remaining
ingredients. Stir fry for about 20-30 minutes or until
done.

Serves: 4

Preparation time: 45 min

Vegetarian StirFry

Ingredients (use vegan versions):

* 1 diced tomato
* 3 diced carrot
* 6 servings of angel hair spaghetti
* 2 tablespoon of olive oil
* 1 green pepper sliced
* 1 cups of mushrooms
* Lotsa garlic
* soy sauce
* Butter substitute
* Broccoli
* vegan parmesan

Directions:

Slice all vegitables and fry them together with soy sauce,
olive oil, and mushrooms. Boil the Angel hair and fry it
with garlic and parmesan. Add vegetables and let simmer for
10 minutes… Serve with any spice you want.

Serves: 4

Preparation time: 30 min

Squash with Beans and Mushrooms Spicy Stirfry

Ingredients (use vegan versions):

* 1 cup summer squash(green & yellow)
* 1/2 cup pre-sliced mushrooms
* 1/4 cup kidney beans
* 1 1/2 tablespoon vegan Worcestershire sauce
* 1/2 teaspoon marjoram
* 1 teaspoon vegan red wine vinegar
* 1/2 cup filtered water
* 1/2 teaspoon lemon pepper

Directions:

Cut and slice summer squash into 1/4 inch thick pieces.
Rinse and drain pre-sliced mushrooms & kidney beans. In
shallow frying pan, bring water to a simmer. Add
vegetables, erbs, Worcestershire, and vegan wine vinegar to
simmering water.

Cover and simmer over medium heat until vegetables are
tender and juicy!

Enjoy this spicy summer fun squash stirfry.
Great with corn on the cob or baby red potatoes.

Serves: 1 - 2

Preparation time: 10 min

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