Strawberry Paletas

From: http://dorastable.com/strawberry-paletas/, accessed 2016.

4 cups Strawberries, fresh, hulled, cut into quarters
½ cup Sugar, granulated (can decrease)
½ cup Cold water
1 cup Coconut milk, light, unsweetened
1 tbsp. Lemon juice, fresh
Directions:
1. Place strawberries in a large bowl and sprinkle sugar over them. Mix well. Let sit for 20 minutes.
2. Place strawberries in a medium sauce pot and add ½ cup of water and place over medium eat. Simmer softly for 5 minutes. Let mixture cool to room temperature.
3. Once the mixture is cool, place in a blender, add lemon juice, coconut milk, and process to desired
consistency. Your paletas can be chunky or smooth.
4. Pour into your molds, snap on the lids, and freeze for at least 5 hours.

Eat more bars

Adapted from: Blaney, D. “Eat More Bars.” Global Cafe. Autumn House Publishing, 2010. 58. Print.

1 cup carob chips
½ cup honey
½ cup natural almond butter
1 cup wheat germ
1 cup dry roasted almonds, chopped
½ cup raw sunflower seeds
Directions:
1. Stir carob chips, honey, and almond butter together in a medium saucepan.
2. Cook over medium heat, stirring frequently, until carob chips melt.
3. Remove from heat.
4. Stir in wheat germ, almonds, and sunflower seeds.
5. Press into a 9-inch square baking pan.
6. Refrigerate at least 2 hours, or until firm.
7. Cut into 1-inch squares and serve chilled.
8. Can substitute peanut butter and peanuts for almond butter and almonds (1:1 substitution)

Taco Salad

Layer the following:
½ cup rice or quinoa
¼ cup crushed chips (optional)
½ cup beans
Generous sprinkling of lettuce, diced cucumber, diced tomatoes, diced onions, diced olives, cubed avocado or other favorite diced veggies of choice
¼ cup bulgur “meat” 
2 Tbs tofu sour cream 
2 Tbs nacho cheese sauce
1-2 Tbs salsa

Brown Rice

1 cup brown rice
1.5-2 cups water (depends on how “sticky” you want rice)
Directions:
1. Bring water and brown rice to a boil
2. Cover pot and simmer 20 minutes
3. Turn off heat, leave covered and allow to sit an additional 10-20 minutes
4. Removing lid will allow steam to escape and slow cooking time significantly

Any Beans

Any Beans
Nelson, R. “Beans.” Dinner with the Doctor. Unpublished, 2016.
Slow cook method
1. Soak 1 cup any kind of beans in 4 cups water
overnight
2. Drain and rinse beans
3. Pour beans into pot and cover with 1-2 inches of water
4. Bring to a boil and simmer until soft (usually 1-2 hours)
5. Season with salt and other seasonings to taste
6. Do not add salt until beans are finished cooking
Quick soak method
1. Bring 1 cup any kind of beans in 4 cups water to a rolling boil, remove from heat, cover pot, and let stand 1 hour
2. Drain and rinse beans
3. Pour beans into pot and cover with 1-2 inches of water
4. Bring to a boil and simmer until soft (usually 1-2 hours)
7. Season with salt and other seasonings to taste
5. Do not add salt until beans are finished cooking
Pressure cooker
1. Add 1 cup washed, dry beans to 3-4 cups water
2. Cook at "high pressure" 45 minutes
3. You CAN add salt and seasonings prior to cooking in a pressure cooker

Nacho Cheese Recipe

From: http://simpleveganblog.com/vegan-cheese/ accessed 2016.

2 cups potatoes (diced large)
1 cup carrots (diced large)
½ + cup water
1/3 cup olive oil
2 tsp salt
1 Tbs lemon juice
½ cup nutritional yeast flakes
½ tsp onion powder
½ tsp garlic powder
½ tsp McKay's chicken-style seasoning (optional)
dash of cayenne (optional)
Directions:
1. Cook potatoes and carrots in ½ cup water (I like microwaving to save time)
2. Blend all ingredients (including potatoes and carrots) in blender until smooth
3. Serve immediately OR refrigerate and reheat before serving

Tofu Sour Cream

From: Nelson et al. “Tofu Sour Cream.” New Start to Life. Greeneville CHIP, 2015. 68. Print.

1 Box Mori Nu Tofu (extra firm)
4 Tbs vegetable oil (optional)
1 Tbs lemon juice
1 ½ tsp honey
½ tsp salt
Directions:
1. Blend all ingredients until smooth and creamy
2. Lasts up to 5 days in a refrigerator

Bulgur "meat"

Bulgur “meat”
Flickenger, H. “Bulgur Meat.” Dinner with the Doctor. Unpublished, 2016.
1 cup bulgur wheat
1 ¼ cup water
½ cup walnuts, ground
1 Tbs dried onion flakes
1 clove garlic or ½ tsp garlic powder
1 Tbs food yeast flakes
½ tsp salt
1 Tbs Bragg Liquid Aminos (or soy sauce)
1 Tbs Beef-like seasoning
8 ounce can tomato sauce
Directions:
1. Mix all ingredients together in a saucepan and bring to a boil. Reduce heat, cover, and simmer until thick.
2. Remove from heat and let sit covered for 10 minutes.
3. Use as is, or place in a Teflon skillet over medium- high heat and brown, stirring now and then.
4. If desired, add about 1 cup diced onion and brown with the bulgur wheat.
5. Variation: for taco filling replace beef-like seasoning with ½ package mild taco seasoning (available at Wal-Mart)

Mexican (May 2016)

Wanting some fun Mexican food? Try this taco salad high in fiber and packed with vitamins and minerals. 

Taco Salad
Quinoa
Brown Rice
Any Beans
Bulgur “meat”
Tofu Sour Cream
Nacho Cheese Recipe
Eat More Bars
Strawberry Paletas