DAY 1
Breakfast: Oatmeal
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3 cups water
¾ tsp salt
8 pitted dates
1 ½ cup quick oats
Bring water salt and dates to a boil. Add oats, turn to low and
simmer 2 min. Serve with your favorite non-dairy milk such
as soy or almond or walnut milk. Serve with a large bowl of
your favorite fruit or berries
Lunch: Vegetable Chopped Salad
This is easy to take to work if you need a portable meal.
Combine as many of your favorite fresh veggies as you like:
 Sliced or chopped cucumber
 Fresh raw broccoli and or cauliflower
 Tomatoes
 Carrots
 Celery
 Radish
 Beets
 Cabbage
 Canned garbanzo or black beans
 Avocado
I make a simple dressing using olive oil, lemon juice and any
seasoned salt you like. I use “Herbamare”
Dinner: Loaded Baked Potato
Start with a baked potato and load it up with you choice of
the following: Vegan butter (like Earth balance or olive oil),
chopped green onions, Veggie Bacon Bits, Heinz vegetarian
baked beans, steamed broccoli, sautéed mushrooms, fresh
green peas (I use frozen just thawed not cooked), vegetarian
beef crumbles (can be sautéed with your favorite seasoning
or a little BBQ sauce), vegan cheese, sautéed tofu, nutritional
yeast flakes. As you can see the possibilities are almost
limitless! Just pick what you like.
I usually serve something fresh with this like sliced tomatoes
or cucumber or a dinner salad. Enjoy!
DAY 2
Breakfast: Steel Oats with Nuts and Bananas/Berries
Ingredients (serves 1 adult):
 1/3 cup steel cut oats
 1 cup water
 Small handful of nuts (about ¼ cup), for example
walnuts
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1 banana and/or organic berries
¼ tsp cinnamon powder
1 tbsp peanut butter (optional)
Directions: Soak oats in water overnight (optional). Simmer
oats in water covered with lid cracked on the stovetop on low
heat for 10-15 minutes. Stir and let sit for 2-5 minutes
(optional stir in peanut butter and let sit). Add in nuts, fruit,
and cinnamon
Lunch Option #1: Lentil Soup, Bread & Salad
Ingredients for Soup (serving size 1 cup. About 10-12
servings):
 2 Cups Lentils, uncooked
 8 Cups Vegetable Stock
 1 medium onion
 2 garlic cloves, minced
 2 small carrots
 1 large sweet potato, cubed
 2 bay leaves
 1 tsp coriander powder
 1 tsp cumin powder
 3 tbsp curry powder
 Sea salt, to taste
 2-4 oz fresh spinach (organic preferred)
Directions for Soup:
1) Heat coconut oil (about 2 tbsp) in pan and add curry
powder, coriander and cumin to extract flavor.
2) Add bay leaves, onion, garlic to oil and sauté until onion
starts to sweat.
3) Add sweet potatoes, carrots and lentils and mix well.
4) Add vegetable stock and salt to taste.
5) Simmer for 30 minutes on low heat.
6) Remove from heat and then stir in spinach.
Ingredients for Salad (serves 1 adult):
 1-2 cups (or more!) Dark green leafy (spinach, kale,
collard, etc)- Organic preferred
 1 tbsp sunflower or pumpkin seeds
 1 tbsp sesame or flax seeds
 Other options: organic tomatoes, cucumbers,
carrots, beets, peas, sauerkraut, etc. Dressing- 1 tsp
extra virgin olive oil, 1 tsp lemon juice, 1 tsp balsamic
vinegar, pinch of Sea or Himalayan salt (optional)
** The Ezekiel 4:9 brand is a good option for sprouted whole
grain, preservative-free bread. Drizzle a little extra virgin olive
oil and dry Italian herb seasoning or dip in soup!
Lunch Option #2: Yellow Vegetable Curry
Ingredients for Curry (About 6 one cup servings):
 2 large carrots
 1 onion, diced
 1 large sweet potato
 3 cups chickpeas
 2 tbsp curry powder
 1 tsp cumin
 1 tsp coriander
 Sea salt
 1 can coconut milk
 1-2 tbsp Peanut butter
 2-3 cups spinach
Directions for Curry:
1) Heat coconut oil (about 2 tbsp) in pan and add curry
powder, cumin and coriander. Add up to ¼ cup water.
2) Add onion, carrot, sweet potato and chickpeas. Mix well.
Add more spices if not adequately covered.
3) Add coconut milk & peanut butter. Mix well & salt to taste.
4) Simmer 20 minutes until sweet potatoes are cooked. Add
spinach
Dinner: Lentil Tacos with Cabbage Slaw
Ingredients for Tacos (About 10-12 one half cup servings):
 1 medium onion
 1 garlic clove
 1 cup fresh tomatoes
 Sea salt
 1 C brown lentils
 1 tbsp taco seasoning
 2 ½ C vegetable broth
 toppings you like (shredded lettuce, tomatoes, salsa,
avocado, etc.)
Directions for Tacos:
1) Heat coconut oil (about 2 tbsp) in pan and add onion and
garlic.
2) Add lentils, taco seasoning and tomatoes. Mix well.
Mixture should be well coated with taco seasoning. Add
vegetable broth.
3) Simmer for 30 minutes on low heat.
Ingredients for Cabbage:
 ½ Head of cabbage, finely chopped
 ½ red onion, diced
 1 tbsp cilantro flakes
 1 tsp cumin powder
 ½ tsp sea or himalayan salt
 1/3 C lemon juice
 2 tbsp olive oil
Directions for Cabbage: Add all ingredients to cabbage and
mix well. Salt to taste
** El Milagro brand is a good non-GMO, preservative-free
corn tortilla option.
DAY 3
Breakfast: Oatmeal with Quinoa
On empty stomach drink a full glass of water with fresh
squeezed lemon juice and aloe Vera juice (optional)
Oatmeal with Quinoa, Chia Seeds and nuts/ dried fruits:
Bring water to boil, rinse about 1/4 cup of quinoa and bring
to a boil. After quinoa is half done add the oats and boil on
low heat. When done, stir in almond or soy milk until desired
consistency is reached. Add cinnamon powder (as much as
desired), and honey or maple syrup. Remove from stove, let
sit a little bit and add chia seeds (however many you like and
you can also add hemp seeds). Garnish with various nuts and
dried figs/ raisins and or dates.
Enjoy your breakfast with an assortment of fruits!
Lunch Option #1: Black Bean Taco Salad
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3 C shredded romaine lettuce
¾ C canned black beans, rinsed and drained
1 tomato, chopped
10 whole grain tortilla chips, crushed
½ avocado, chopped
1/2 cup sweet corn
chooped cucumber
Cilantro as much as desired (optional)
juice of 1 lime
1 Tbsp. extra virgin olive oil
1 tsp. cumin
1 garlic clove, minced
pinch of sea salt
Toss lettuce, beans, tomato, avocado, corn, cucumber and
chips together. Whisk together lime juice, olive oil, cumin,
garlic, and salt. Add dressing to salad and toss together. Serve
immediately.
Lunch Option #2: Chickpea Meatloaf
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2 (14oz) cans of chickpeas, drained and rinsed
1 yellow onion, diced
2 celery stalks, diced
2 carrots, diced
2 garlic cloves, minced
2 C panko breadcrumbs
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½ C almond milk
3 Tbsp. Worcestershire sauce ( you can purchase
vegan version (no anchovies) at whole foods)
2 Tbsp. tamari or soy sauce
2 Tbsp. extra virgin olive oil
2 Tbsp. ground flax seeds
2 Tbsp. tomato paste
¼ tsp. freshly ground black pepper
Tomato-Maple Glaze
 ¼ C tomato paste
 2 Tbsp. maple syrup
 2 Tbsp. apple cider vinegar
 1 Tbsp. tamari or soy sauce
 1 tsp. paprika
Preheat oven to 375°. Lightly oil a 9-inch loaf pan. Place all
meatloaf ingredients into a food processor and pulse until
chickpeas are broken up and ingredients are well mixed,
stopping to scrape down sides as needed. Do not over blend.
Depending on the size of your food processor you may need
to work in batches. After each batch transfer mixture into a
large mixing bowl, then mix by hand to combine.
Press mixture into prepared loaf pan and bake for 30
minutes. While meatloaf bakes, stir glaze ingredients
together in a small bowl. Remove loaf from oven after 30
minutes and spoon glaze on top of loaf. Bake another 20-25
minutes. Remove from oven and allow to cool at least 10
minutes before cutting.
Quinoa and Tabbouleh Salad
 1 cup quinoa, rinsed well
 1/2 teaspoon kosher salt plus more
 2 tablespoon fresh lemon juice
 1 garlic clove, minced
 1/2 cup extra-virgin olive oil
 Freshly ground black pepper
 1 large English hothouse cucumber or 2 Persian
cucumbers, cut into 1/4" pieces
 1 pint cherry tomatoes, halved
 2/3 cup chopped flat-leaf parsley
 1/2 cup chopped fresh mint
 2 scallions, thinly sliced
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Bring quinoa, 1/2 teaspoon salt, and 1 1/4 cups
water to a boil in a medium saucepan over high
heat. Reduce heat to medium-low, cover, and
simmer until quinoa is tender, about 10 minutes.
Remove from heat and let stand, covered, for 5
minutes. Fluff with a fork.
Meanwhile, whisk lemon juice and garlic in a small
bowl. Gradually whisk in olive oil. Season dressing to
taste with salt and pepper.
Spread out quinoa on a large rimmed baking sheet;
let cool. Transfer to a large bowl; mix in 1/4 cup
dressing. DO AHEAD: Can be made 1 day ahead.
Cover remaining dressing and quinoa separately;
chill.
Add cucumber, tomatoes, herbs, and scallions to
bowl with quinoa; toss to coat. Season to taste with
salt and pepper. Drizzle remaining dressing over.
Dinner: Lentil Soup & Quinoa Salad
Lentil Soup
 1 lbs red lentils (Rinse until water isn't foamy
anymore, then soak for 15-30 minutes)
 2 onions
 4 carrots
 2 celery stalks
 1 parsnip
 3 cloves of garlic
 Juice of a lemon
 Salt and pepper to taste
 Ground cumin to taste
 Mushroom seasoning to taste
Chop veggies and bring to a boil in a large pot. When half
cooked, add lentils. When everything is cooked, add
seasonings and crushed garlic and lemon juice and blend with
hand held blender until smooth (or high power blender).
Remove from stove. (I never measure how much water I use,
but you want the consistency to be not too thick and not too
runny either.)
DAY 4
Breakfast: Omelet with Hashed Brown Potatoes & Biscuits
Breakfast Omelet
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1 cup of chopped onion
1 cup of chopped bell pepper
1 tablespoon of chopped garlic
1 teaspoon of onion powder
1 teaspoon of garlic powder
1 teaspoon of chicken seasoning
¼ teaspoon of turmeric
1 teaspoon of salt
½ cup of chopped mushrooms
2 tablespoons of olive oil
1 package of extra firm tofu drained and chopped
In a large saucepan combine onion, bell pepper, garlic,
mushrooms, and oil. Cook in medium heat stirring constantly,
until vegetables are slightly tender. Add tofu, seasonings, and
water. Cover and simmer on low for 5-10 minutes.
Hashed Brown Potatoes
 6-8 medium baked potatoes
 ½ cup of chopped onion
 ½ cup of chopped bell pepper
 2 tablespoons of olive oil
 1 teaspoon of salt
 1 teaspoon of garlic powder
 ¼ cup of water
 1 tablespoon of fresh rosemary (optional)
1.
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Preheat oven to 400°. Prick potatoes with sharp
knife and place directly on baking rack in oven. Bake
for 1 hour until potatoes are done. Remove from
oven and allow potatoes to cool.
After potatoes have cooled, peel them and cut them
into small pieces. Set aside.
In large saucepan combine onion, bell pepper, and
olive oil. Cook on medium heat until vegetables are
slightly tender.
Add potatoes, seasonings, and water stirring
constantly. Lower heat to low and simmer for 5-7
minutes with a lid. You may need to add extra water
if potatoes seem too dry.
Garnish with rosemary and serve.
These “Hashed Browns” are a lot less greasy than some you
may have tasted. The secret is steaming them instead of
frying them. You will be pleasantly surprised by the taste.
The rosemary really pairs well with potatoes. When served
with the breakfast omelet, it makes a hearty meal.
Biscuits
 1 cup flour
 1 cup oat flour
 1tablespoon Rumford Aluminum –Free baking
powder
 ½ cup corn oil
 2/3 cup soy milk
 Mix all ingredients in a large mixing bowl until thick
dough forms.
 Knead for 1-2 minutes. Roll out on parchment paper
and cut with a cookie cutter.
 Bake at 350° F for 10 minutes. Top with your
favorite jelly or spread.
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1 cucumber chopped fine
1 medium tomato chopped fine
1 15 oz. can of beans rinsed and drained
1 16 oz. bag of GF pasta
1.
Rinse and drain canned garbanzos. Place in a large
mixing bowl.
Add remaining fresh veggies. Set aside.
Cook pasta according to package directions. Rinse
and drain.
Thoroughly mix all ingredients
Pour salad dressing on top and toss. Serve warm or
chilled.
The crunchy texture of the fresh veggies is a great
companion for the softer garbanzos and pasta.
2.
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Salad Dressing
 ¼ cup fresh lime juice
 ¼ olive oil
 ¼ teaspoon salt
 ¼ teaspoon garlic powder
 ¼ teaspoon onion powder
 Dash of cumin
Place all ingredients in a container with a tight lid. (We use
an old jelly jar.) Shake vigorously until mixture is well
blended.
Be sure quinoa/pasta is cool before tossing salad or the
greens will wilt!
Classic No-Bake Cookies
 2/3 cup pure maple syrup
 ½ cup light tasting olive oil
 5 tablespoons unsweetened carob powder
 1 heaping cup of natural peanut butter
 2 squirts of liquid vanilla Stevia or 1 tsp of vanilla
extract
 2 ½ cups of gluten-free rolled oats
 ¼ teaspoon salt
1.
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Lunch: Fresh Pasta Crunch Salad & Classic No-Bake Cookies
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6 green onions chopped
2 stalks celery chopped
1 cup of bell pepper chopped (I prefer red, yellow,
and orange peppers for color)
2 carrots chopped fine
3.
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In medium sauce pan combine maple syrup, olive oil,
peanut butter over medium heat. Stir constantly
until mixture is completely melted and smooth.
Add carob powder, vanilla and salt. Stir constantly
until all lumps are smooth.
Remove from heat and add oatmeal.
Mix thoroughly. Drop by spoonfuls on waxed paper
and chill in refrigerator for 1-2 hours. Best served
chilled. Cookies tend to get gooey if you leave them
at room temperature too long.
Dinner: Multiple Options
Spinach Stir Fry
 2 tablespoons of oil
 1 bag of fresh baby spinach
 1 large onion diced
 3 multicolored bell peppers
 ¼ cup of sunflower seeds
 ¼ cup of water
1.
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In large skillet combine oil, onions and bell peppers.
Cook on high for 3-5 minutes stirring frequently.
Add spinach, stirring constantly.
Add water and cover with lid.
Lower heat to low and simmer until spinach wilts.
Add sunflower seeds and remove from heat.
This recipe is extremely fast and easy and pairs well with
pasta or rice.
Sweet Potatoes (Easy!!)
 6-8 sweet potatoes
 1/3 cup pure maple syrup
 ½ cup of Stevia Sweetener
 1 teaspoon of vanilla
 1 teaspoon salt
 2 tablespoons olive oil
 1 cup of soy milk
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Bake sweet potatoes in oven for 1hour, until soft.
Allow potatoes to cool and peel them.
Chop in pieces and place in large mixing bowl.
Add remaining ingredients and mix on high.
Add ½ -1 cup of soy milk to get smooth and creamy
texture.
Pour into sprayed baking dish and top with crushed
pecans.
Bake uncovered at 350° for 30-35 minutes.
Gluten-Free Holiday Dressing
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1 pan of GF cornbread
1 pan of GF flatbread
1 large eggplant
1 package green onions
1 cup chopped bell peppers (use red, yellow, and
orange bell peppers.)
2 tablespoons minced garlic
1 cup chopped celery
1 teaspoon salt
1 teaspoon sage
1 teaspoon thyme
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1 teaspoon dried rosemary
1 teaspoon dried basil
2 tablespoons of olive oil
1.
Crumble cornbread and flatbread into little pieces
and crumbs, set to the side.
Cook all vegetables in olive oil. Add about 4 cups of
water and cook about 10 minutes.
Combine eggplant mixture and cornbread mixture
and stir until thoroughly mixed.
Spray baking dish with non-stick cooking spray and
pour dressing in pan.
Bake covered with foil at 350° for 30 minutes, then
uncover dressing and bake for 30 more minutes, so
top will be crunchy.
2.
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5.
This dish freezes well. I usually make it a few days before a
big family gathering, and keep it in the freezer. Pop it in the
oven and bake at 350° for 1hour before serving.
Gluten-Free Vegan Cornbread
 1 cup corn meal
 1 cup flour
 1 teaspoon salt
 3 teaspoons egg replacer + 4 tablespoons water
whisked together until light and fluffy.
 ½ cup corn oil
 2 teaspoons baking powder (I use Rumford’s
Aluminum Free.)
 2 tablespoons sugar (I use Florida Crystals)
 2 tablespoons Stevia
 1 cup soy milk
Preheat oven to 400°. Pour all ingredients in a bowl and mix
thoroughly with mixer. Then spray baking dish or cast iron
skillet with cooking spray. Next pour mixture into skillet or
baking dish. Bake 30-35 minutes.
Garbanzo Beans
 2 15 oz. cans of garbanzo beans
 1 teaspoon of olive oil
 ½ teaspoon of garlic powder
 ½ teaspoon of onion powder
 ¼ teaspoon of sage
 ¼ teaspoon of thyme
 ¼ teaspoon of fennel seed (optional)
 1 dash of celery seed
 ½ cup of water
 Pinch of rosemary for garnish
Combine all ingredients in large saucepan. Bring to boil then
lower heat and simmer for 15-20 minutes. Beans will be
tender and broth will be savory. Garnish w/ fresh rosemary.
DAY 5
Breakfast: Granola
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Slivered almonds 1/2 cup
pecans
1/2 cup
sunflower seeds 1/2 cup
Coconut
12 oz
Quick oats
10 cups
Regular oats
10 cups
Cold water
2 cups
oil
2 cups
Agave nectar
2 cups
Vanilla
1/4 cup
White whole wheat flour 1 1/4 cups
1. Mix coconut with the nuts, sunflower seeds and oats in
a large bowl.
2. In another bowl, mix the cold water, agave, vanilla and
oil. Whip this mixture until it is creamy.
3. Add the liquid mixture to the dry mixture. Mix until
everything is coated.
4. Last, slowly add the white whole wheat flour. This keeps
the flour from making flour balls.
5. Spray sheet with oil. Place on baking sheet. Bake in
oven at 200 degrees for 2 hours then turn over and keep
baking until granola is totally dry. This granola stores well in a
covered container.
Lunch: Oat patties/gravy and mash potatoes with green salad
or steamed choice of vegetable
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4 cups water
1/2 cup Bragg's Liquid Aminos
1/3 Cup Vegetable Oil
1/4 cup nutritional yeast flakes
2 t ground coriander
1 T dried sweet basil
1 t Ground Cumin
1 t garlic powder
2 t onion powder
2 t ground sage
1 cup Chopped walnuts
4 cup rolled oats
Preheat oven to 350 degrees and place all ingredients except
rolled oats in a large pot and bring to slow boil. Add rolled
oats bringing entire mixture to a boil and stir until thoroughly
mixed. Remove immediately from heat and cover and set
aside. When cool enough to handle, knead mixture with
hands and shape into sausage like patties. Place on oiled
cookie sheets and bake for 15 minutes on each side. MAKES
30 patties.
Brazil Nut Gravy
 3 cups hot water
 2/3 cup brazil nuts
 1 T onion powder
 4 T cornstarch
 1/2 t salt
 1t sage
 1 1/4 T Bragg's
 1 1/4 T nutritional yeast flakes
 2 t beef like seasoning
Blend all ingredients except half of water. Boil the other half
of the water. Add the blender contents to the boiling water
and thicken. Yields approximately 4 cups.
Mashed Potatoes
 2 lbs yellow fleshed potatoes, peeled and cut into 1
inch chunks
 8 garlic cloves, peeled
 1/4 cup extra virgin olive oil
 salt
1. Bring water to a boil in a large saucepan. Add potatoes,
garlic and 2 t salt and cook at a brisk simmer until potatoes
are tender, about 15 minutes.
2. Drain potatoes and garlic, reserving a cup of cooking
liquid. Mash potatoes and garlic. Beat in olive oil and then
thin to desired consistency with reserved cooking
liquid. Check seasoning and serve.
Dinner: Cream of Broccoli Soup & Toast with "Tuna Salad"
Cream of Broccoli Soup
 4 cups broccoli- washed and cut into bite-sized
pieces
 1-2 T chickenlike seasoning of your choice
 1/2 t salt
 4 cups water
 2 cups soy milk
 4 T unbleached white flour (or 3 T whole wheat
flour)
1. Place broccoli, chickelike seasoning, salt and water into a
medium-sized pot. Cover pot and simmer over medium heat
until tender.
2. Remove two-thirds of broccoli from broth using a slotted
spoon, and place in a blender.
3. Add soy milk and flour to broccoli in blender. Blenderize
until smooth.
4. Using a potato masher, mash the broccoli left in the pot
with broth.
5. Pour the blended mixture back into the pot.
6. Stir soup constantly while soup thickens and heats
through.
7. Add salt to taste if desired.
Mock Tuna Salad
 1 (15 oz) can of garbanzo beans, drained
 1/4 cup vegenaise
 1/3 cup celery, finely chopped
 2 T green onion, finely chopped
 1/2 T nutritional yeast flakes
 2 T dill pickle relish (optional)
 1 t Braggs or kelp powder
In a medium bowl, mash the garbanzo beans with a fork and
combine with the rest of the ingredients. Serve on wholewheat bread with lettuce.
DAY 6
Breakfast: Cashew-Oat Waffles
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1/3 cup raw cashews
1 cup water
1 cup soy milk
2 T wheat germ
1 t vanilla extract
1 t olive oil
2 cups quick oats
1/2 t salt
1 T agave or honey (optional)
1. Blenderize cashews in water and soy milk until smooth in
blender.
2. Add remaining ingredients, then blend together.
3. Let mixture stand 5 minutes in hot waffle iron until golden
brown.
4. Cook approximately 7 minutes in hot waffle iron until
golden brown.
5. Serve not with your favorite topping.
Lunch: Vegan Mac and "Cheese"
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2 potatoes
1 carrot
1⁄4 white onion
1 teaspoon salt
1 teaspoon garlic powder
1 teaspoon onion powder
1⁄2 cup raw cashews
cooked elbow pasta
nutritional yeast to taste (can be found in bulk bin
aisle)
1.
2.
Peel potatoes and cut into 1 inch pieces.
Boil potatoes for 2 minutes.
3.
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9.
Peel carrot, chop and add to boiling potatoes.
Boil for 5 minutes.
Add onion to potatoes and carrots.
Boil for 7 minutes or until soft.
Remove vegetables from water, but keep the water.
In a separate pot, start cooking the pasta.
In a blender, add cashews, cooked veggies, spices,
nutritional yeast & 1.5 cups of reserved boiled water
10. Blend well and add to drained, cooked pasta
11.
Dinner: Spaghetti Squash with Vegan Pesto
Pasta
 1 large or 2 small spaghetti squash
Pesto
 1/4 cup (30 g) raw cashews
 1/4 cup (33 g) toasted pine nuts (or raw walnuts)
 2 Tbsp (6 g) nutritional yeast
 1/4 tsp sea salt, plus more to taste
 2 cups (~120 g) fresh basil, packed
 3 cloves garlic, minced (1 1/2 Tbsp or 9 g)
 3 Tbsp (20 g) sun-dried tomatoes, chopped (if in oil,
drain)
 1/4 cup (60 ml) extra virgin olive oil
Optional for serving:
 Toasted pine nuts
 Vegan parmesan cheese
 Red pepper flakes
 Garlic bread
Instructions:
1. Preheat oven to 400 degrees F and line a large baking
sheet with foil.
2. Carefully halve spaghetti squash lengthwise using a
sharp knife. I find the best way is to pierce the skin with
the very tip of the knife and push it all the way through
to the other side. Rock the knife back and forth to cut
one half all the way through, then repeat on the other
side. Use an ice cream scoop (or sharp spoon) to scrape
out the seeds and most of the stringy parts.
3. Brush the interior with oil and sprinkle with a little salt.
Place cut-side down on baking sheet. Roast for 45
minutes, or until a knife easily pierces the skin and flesh.
Remove from oven and set aside.
4. In the meantime, add cashews, pine nuts, nutritional
yeast, and sea salt to a blender or food processor and
pulse until a fine meal.
5. Add basil, garlic, sun-dried tomatoes, and olive oil and
puree into a fine paste. If it has trouble mixing, add a bit
more oil or hot water (2-3 Tbsp) to help encourage it
along. It doesn’t need to be finely pureed, just well-
6.
7.
8.
mixed. A bit of texture is a good thing in this dish. Taste
and adjust seasonings as needed.
Use a fork to scoop out spaghetti squash into fine
strings and divide between serving plates. Top with
desired amount of pesto and lightly toss.
Serve with additional toppings as desired (listed above).
I prefer red pepper flakes and vegan parmesan cheese.
Store leftovers covered in the refrigerator for 2-3 days,
though best when fresh. Pasta can be enjoyed hot,
chilled, or at room temperature.
DAY 7
Breakfast: Scrambled Tofu, Fruit & Toast
Scrambled Tofu
 1 pound tofu
 1 ½ tsp. onion powder
 1/8 tsp. turmeric
 2 Tbs. Bragg's Liquid Aminos
 2 tsp. McKay's chicken style seasoning, vegan special
Crumble tofu into frying pan. Stir in seasonings. Cook 5
minutes on medium heat. Variation: Add chopped bell
peppers, onions, mushrooms, and/or diced potatoes.
Lunch: Oat Burgers & Quinoa/Black Bean Salad
Oat Burger
 3 cps. water
 ¼ cp. Bragg's Liquid Aminos
 1 Tbs. McKay's Beef-style Seasoning, vegan special
 4 Tbs. yeast flakes
 1 tsp. garlic, granulated or powder
 2 Tbs. onion, granulated or powder
 ½ cp. minced onions, dried
 1 8oz. jar mushrooms, diced
 1 tsp. Spike Seasoning (formerly Vege-Sal)
 3 cps. Quick oats
 ¾ cp. Walnuts, chopped
Preheat oven to 350 degrees.
In medium pan add water, Bragg Liquid Aminos, beef style
seasoning, yeast flakes, garlic granules, onion powder,
minced onions, salt, Spike and mushrooms. Simmer on
medium heat for 2-3 minutes. Add oats and walnuts and stir.
Cook until liquid is gone, just a few minutes. Remove from
heat and cover with lid for 10-15 minutes. Remove lid and
stir. With ice-cream scoop place each patty onto sprayed
cookie sheet. Using a piece of plastic wrap, smash scooped
mixture into burger style patty. Cook for 15 minutes, remove
from oven and flip patties and cook for additional 10 minutes
or until golden brown. Remove from oven and cool slightly
and serve.
Note: Additional patties may be frozen for future use.
Black Bean & Quinoa Salad
 1 15oz.can black beans, drained
 ½ cp. Extra virgin olive oil
 1 medium green bell pepper, diced
 ¾ cp. Roasted red pepper, diced
 ½ cp. Red onion, diced
 2 cloves garlic, minced
 1 tsp. ground cumin
 1 tsp. dried oregano
 ½ cp. Dried quinoa
 1 ½ cp. Water
 ¼ cp. Chopped fresh cilantro
 3 Tbs. freshly squeezed lime juice
 ½ tsp. sea salt
Cook quinoa in water with cumin and oregano until finished.
While cooking, combine all other ingredients in a large bowl.
After quinoa is done, cool, and add to the bowl. Serve at
room temperature.
Dinner: Honey Nut Stir-Fry
Honey Nut Stir-Fry
 ½ can vegan Tender Bits (may use more if desired)
 ¾ cp. Orange juice
 1/3 cp. Honey
 3 Tbs. liquid Aminos
 1 Tbs. cornstarch or arrowroot
 ¼ tsp. ground ginger
 2 Tbs. vegetable oil, divided
 2 large carrots, sliced diagonally
 2 stalks celery, sliced diagonally
 ½ cp. Cashews or peanuts
 Hot cooked rice
Cut Tender bits into thin strips; set aside. Combine orange
juice, honey, liquid aminos, cornstarch and ginger in small
bowl; mix well. Heat 1 Tbs. oil in large skillet over mediumhigh heat. Add carrots and celery; stir-fry about 3 minutes.
Remove vegetables; set aside. Pour remaining 1Tbs. oil into
skillet. Add Tender Bits; stir-fry about 3 minutes. Return
vegetables to skillet; add sauce mixture and nuts. Cook and
stir over medium-high heat until sauce comes to a boil and
thickens. Serve over rice.