#Vegan Recipe of the Day: Jambalaya

1/2 cup vegan margarine
1 medium onion, chopped
1 medium bell pepper, chopped
2 stalks celery, chopped
3 cloves garlic, minced
24 oz. vegetable broth
1 cup water
8 oz. tomato sauce
2 cups brown rice
2 bay leaves
2 tsp. thyme
2 tsp. cayenne
2 tsp. Cajun seasoning
Salt and pepper, to taste
1 pkg. Chik'n Strips

• In a large pot, melt the margarine over medium-low heat, then add the onion, bell pepper, celery, and garlic. Cook for about 15 minutes, until soft.
• Add the vegetable broth, water, tomato sauce, rice, bay leaves, thyme, and cayenne and bring to a boil. Reduce the heat to low, cover, and simmer for 1 hour. Check for doneness. If the rice is still firm, add 1/2 cup water and cook for an additional 15 minutes, repeating until done.
• Prepare the "chicken" strips according to the package instructions, then chop into 1-inch pieces. Add the "chicken" to the pot, season with salt and pepper, and serve.

Makes 8 servings

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#Vegan Recipe of the Day: Pecan Turtles

240 pecan halves 
1/2 cup + 1 Tbsp. vegan margarine (try Earth Balance brand) 
1 1/8 cups brown sugar
1/2 tsp. salt
1/2 cup corn syrup
1/2 cup soy milk
1/4 cup silken tofu
1/2 tsp. vanilla extract
1 1/2 cups vegan chocolate chips

• Arrange 60 groups of 4 pecan halves, each group in a star pattern, on nonstick aluminum foil. 
• Melt the 1/2 cup of margarine in a small pot over medium heat. Stir in the sugar, salt, and corn syrup. 
• In a blender, purée the soy milk and tofu. Add to the pot. 
• Cook to 245°F, or until a test amount forms a firm ball when dropped into a cup of ice-cold water. Stir in the vanilla and remove from the heat. 
• Pour 1 Tbsp. over the center of each pecan star. 
• Using a double boiler, melt the chocolate chips together with the 1 Tbsp. of margarine. Drizzle on top of the pecan stars, spreading evenly with the back of a teaspoon. Let cool.

Makes 60 pieces

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#Vegan Recipe of the Day: Tortilla Soup

Tortilla Soup

1 Tbsp. vegetable oil 
1 medium onion, diced
7 cloves garlic, minced
2 chipotle or fresh jalapeño peppers, seeded and chopped
1 pasilla or Anaheim pepper, seeded and chopped
1 (28-oz.) can crushed tomatoes
4 cups faux chicken broth (try Osem or Telma brands, available in the kosher section of supermarkets)
Vegetable oil for frying
12 white corn tortillas, cut into thin strips
2 tsp. salt, plus extra to sprinkle on the tortillas
Juice from one freshly squeezed lime
2 ripe avocados, cut into small chunks
4 Tbsp. nondairy sour cream (try Tofutti brand at Tofutti.com)
1 green onion, chopped
2 sprigs cilantro, chopped

• Heat the oil in a nonstick skillet over medium heat. Add the onion and garlic and sauté until golden.
• In a blender, purée the onion, garlic, peppers, and half the can of tomatoes. Transfer the purée, along with the remaining half can of crushed tomatoes and the broth, to a large pot. Bring to a boil. Lower the heat and simmer, uncovered, stirring occasionally, for 20 minutes.
• Meanwhile, heat the oil for frying in a heavy pot over medium-high heat or in a deep-fryer. Add the tortilla strips and fry until golden brown. Transfer the strips to a paper-towel-lined plate and sprinkle with salt.
• Just before serving, add 2 tsp. salt and the lime juice to the soup and stir. Divide the avocado chunks into four soup bowls, ladle the soup over them, and garnish each with 1 Tbsp. nondairy sour cream, fried tortilla strips, green onions, and cilantro. Serve immediately.

Makes 4 servings

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#Vegan Recipe of the Day: Hummus

1 lb. chickpeas, cooked
3 cloves garlic
2-3 Tbsp. lemon juice
2-3 Tbsp. water
1/4 cup parsley, chopped
1/4 cup coriander, chopped
3 Tbsp. olive oil
Salt, to taste
2 tsp. olive oil
1/2 tsp. paprika pepper

• Put the chickpeas, garlic, lemon juice, water, parsley, and coriander into a processor or blender and blend into a smooth paste. Gradually add the olive oil, stirring continuously. Stir in the salt and place in a serving dish. Pour the olive oil over it and sprinkle on the paprika pepper to garnish.
• Serve at room temperature.

Makes 4 servings

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#Vegan Recipe of the Day: Babka

1 pkg. dry yeast
1/2 cup soy milk, lukewarm
1 cup sugar 
2 cups all-purpose flour
Egg Replacer equivalent of 3 eggs
1 tsp. vanilla
1/2 tsp. almond extract
1 tsp. grated lemon rind
1 Tbsp. Vegan margarine
1/4 cup raisins
Vegetable oil
1/2 cup powdered sugar
1 Tbsp. lemon juice

• In a large bowl, dissolve the yeast in the soy milk. Combine with 1/2 cup sugar and 1 cup flour and set aside for 30 minutes.
• Add the remaining sugar, remaining flour, egg replacer, vanilla, almond extract, grated lemon, and margarine. Mix gently.
• Add the raisins while continuing to mix. Grease a loaf pan and dust with flour.
• Place the dough in the pan, cover with a clean cloth and set aside in a warm place for 30 minutes.
• Preheat the oven to 350°F. Bake for 35 to 40 minutes. Remove from heat and, when cool, remove from the pan. 
• In a bowl, mix the powdered sugar and lemon juice to make icing.
• Drizzle over the babka.

Makes 6 to 8 servings

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#Vegan Recipe of the Day: Chocolate Eggs

1 8-oz. package nondairy cream cheese, softened at room temperature
3 cups powdered sugar
12 oz. semi-sweet chocolate, melted
1 1/2 tsp. vanilla
Decorations, e.g., chopped nuts, unsweetened cocoa, toasted flaked coconut

•Beat the nondairy cream cheese in a mixing bowl until it is smooth. Gradually add the powdered sugar, beating until it is well blended. Add the melted chocolate and vanilla and mix well.
•Refrigerate for about 1 hour.
•Shape the mixture into 1-inch balls or egg shapes and roll them in the nuts, cocoa, or coconut. Store the finished chocolates in the refrigerator.

Makes approximately 5 dozen chocolates

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#Vegan Recipe of the Day: Banana Pudding Pie

1 box plain graham crackers (e.g., Nabisco Original Graham Crackers) 
2 large bananas, sliced 
2 large boxes regular vanilla pudding (e.g., Jello-O Instant Pudding) mixed with 5 1/4 cups Silk vanilla soy milk 
1 can chocolate frosting (e.g., Duncan Hines Creamy Home-Style Frosting, Chocolate)

• In a flat baking dish, place a layer of graham crackers and then a layer of bananas. Cover with a layer of pudding. Repeat. Push down a bit on the top layer of crackers to ensure that all ingredients come into contact with each other. 
• Frost the top layer of graham crackers. Refrigerate 1 hour before serving.

Makes 4- 6 servings

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#Vegan Recipe of the Day: Potato Goulash

1 Tbsp. vegetable oil
2 medium onions, diced
1 cup water
3 potatoes, uncooked, cut into small cubes
2 green bell peppers, chopped
3/4 tsp. dried marjoram
1 tsp. salt

• Heat the oil in a large skillet over medium heat. 
•Sauté the onions in the oil for a few minutes, then add the water, potatoes, and peppers and cook, covered, until the potatoes are soft, about 10 to 15 minutes. Add the marjoram and salt, stir, and serve.

Makes 2 servings.

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#Vegan Recipe of the Day: Fettuccine Alfredo alla Carbonara

12 strips Smoked Tofu Bacon, julienned (see recipe below)
16 roasted garlic cloves, smashed
24 oz. Cashew Cream (see recipe below)
36 oz. vegetable stock
3/4 cup nutritional yeast flakes
Salt and pepper, to taste
1 1/2 lbs. vegan fettuccine, cooked

• Heat a sauté pan over medium heat. Add the Smoked Tofu Bacon and the roasted garlic and cook until fragrant.
• Add the Cashew Cream, vegetable stock, and nutritional yeast and cook, adjusting the seasoning with salt and pepper.
• Sprinkle the cooked fettuccine with salt before adding to the pan to prevent the pasta from robbing the sauce of its salty flavor.

For the Smoked Tofu Bacon: 
1 cup tamari 
1 cup maple syrup
3 lbs. firm tofu, sliced 1/8 inch thick

• Combine the tamari and maple syrup. Pour over the tofu slices.
• Bake in a 325°F oven for approximately 45 minutes, turning once. Hot smoke for 20 minutes.

For the Cashew Cream:
1 cup raw cashews
1 1/2 cups water

• Process the cashews in a blender, adding a little bit of the water at a time and blending until super smooth. There shouldn't be any grit when you rub the mixture between your fingers.

Makes 6 to 8 servings

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#Vegan Recipe of the Day: Kung Pao Tofu

For the tofu:
1/4 cup filtered water
2 Tbsp. shoyu
1 lb. tofu, cut into 1/2-inch cubes
1 Tbsp. sesame oil

For the rice:
1 3/4 cups filtered water
1 1/4 cup white basmati rice

For the vegetables:
2 Tbsp. sesame oil
1 cup onion, cut into a 1/2-inch dice
1/2 cup red bell pepper, diced
1/4 tsp. crushed red pepper flakes
1/4 cup shitake mushrooms, sliced thin
1 Tbsp. ginger, peeled and minced
1 small bok choy (3 cups), cut into a 1/2-inch dice
1/4 cup filtered water or vegetable stock
1 cup purple cabbage, julienned
1/2 cup snow peas
1 Tbsp. + 2 tsp. Italian parsley, chopped
1 tsp. hot sauce (optional)
Sea salt, to taste
Black pepper, fresh ground, to taste

• Combine all the ingredients for the tofu in a bowl and let sit for at least 20 minutes. 
• Place on a well-oiled baking sheet or casserole dish and bake at 375°F until golden brown, approximately 15 minutes. (Convection ovens work best for this purpose.) Place in a large mixing bowl. 
• Bring the water and rice to a boil. Cover, reduce the heat to low, and cook until all the liquid is absorbed, approximately 10 minutes. Fluff with a fork.
• Place the sesame oil in a large sauté pan on medium-high heat. Add the onion, bell pepper, pepper flakes, mushrooms, and ginger and cook for 5 minutes, stirring frequently. Add the bok choy and water or stock and cook for 5 minutes, stirring occasionally. Add the cabbage and snow peas and cook for 5 minutes, stirring occasionally.
• Add the vegetables to the tofu and gently mix well. Add the rice and remaining ingredients and gently mix well.

Variations: Countless variations are possible. Tempeh or ulu (breadfruit) may be used instead of tofu. Different marinades and sauces may be used for the tofu. The rice may be replaced with other grains or even beans. Different vegetables of your liking may be used.

Makes 8 cups

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#Vegan Recipe of the Day: Enchiladas

1 8-oz pkg. yellow Spanish rice
1 small can olives, chopped
1 large tomato, diced
1 avocado, sliced
Lettuce, shredded 
1 12-oz. pkg. ground meatless or meat substitute of choice 
1 pkg. enchilada seasoning or taco seasoning
2/3-1 cup water
Green onion, minced
1 16-oz. can refried beans or black beans
2 12-oz. cans enchilada sauce
1 pkg. (10) flour tortillas 
1 tub Tofutti Sour Supreme
12 oz. soy cheese, shredded 
Salsa/taco sauce

• Cook the rice following the directions on the package. 
• Slice, dice, mince, and shred all the ingredients accordingly and set aside. 
• Heat up the ground meatless and add about 3/4 of the package of enchilada/taco seasoning mixed with water (about 1/3 to 1/2 cup). Allow it to simmer for a few minutes and add a handful of minced green onion at the end. 
• Heat up the refried beans while adding the remaining enchilada/taco seasoning and enough water to allow it to be stirred (about 1/3 to 1/2 cup). If using black beans, combine the contents of the can with the remaining seasoning and heat up.
• Once the rice, meatless, and beans are ready, combine them into a large mixing bowl. This is the main filling. 
• In a large casserole dish (one that is big enough for the tortillas to be laid across it) pour enough enchilada sauce to cover the entire bottom (about 1/3 to 1/2 can). Take a tortilla and spoon in the mix, add the Sour Supreme, shredded soy cheese, and as many of the veggie toppings as you wish. Finally, drizzle in about a tablespoonful of the enchilada sauce and roll up the tortilla. Repeat the process with the remaining tortillas. 
• Once the casserole dish is full, pour the remaining enchilada sauce (1 to 1 1/2 cans) evenly over all the enchiladas. You may wish to tip the casserole a little to be sure it is evenly distributed (any uncovered tortilla is likely to get very dry during baking). Finally, cover with shredded soy cheese. 
• Preheat the oven to 375°F and bake for about 20 minutes, until the cheese melts/browns. 
• Serve on plates and top with Sour Supreme, olives, tomato, avocado, green onion, lettuce, and salsa/taco sauce, to taste.

Makes 5 to 6 servings

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#Vegan Recipe of the Day: Fried Okra

6 cups oil, for frying
1/2 cup cornmeal
1 cup all-purpose flour
1/2 tsp. salt
1/2 tsp. black pepper
1/4 tsp. cayenne pepper
2 lbs. fresh okra, sliced 1/2-in. thick
1/2 cup soy milk

•Heat the oil to 350°F in a large, heavy-bottomed skillet or a large pot. You may not need to use all 6 cups of oil depending on the size of your pan. Do not fill the pan more than halfway up the sides with oil.
•In a medium bowl, combine the cornmeal, flour, salt, black pepper, and cayenne pepper. Dip the okra in the soy milk and then dredge in the cornmeal-flour mixture to coat well.
•Carefully add the coated okra to the hot oil and cook until golden brown. Remove from the oil, drain on paper towels, and then serve immediately.

Makes 8 servings

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#Vegan Recipe of the Day: Oatmeal Cookies

1 cup vegan margarine, softened
1 1/2 cups tightly packed brown sugar
1 cup sugar
1 ripe, mashed banana (if the banana peel isn't spotted black, cover the mashed banana with the juice of half a lemon for about 15 minutes before incorporating into the mix)
3-5 teaspoons vanilla (be generous)
2 Tbsp. water
1 3/4 cups all-purpose or whole-wheat flour
1 tsp. baking powder
2 1/2 cups rolled oats (quick oats work well)
2 1/2 cups vegan chocolate chips

• Preheat the over to 375 F.
• Cream the margarine and both sugars together. Add the well-mashed banana, mix well, then add the vanilla and the water. The water will try to separate; keep mixing with a figure-eight motion and add the dry ingredients, in the order above, by 1/2-cup increments. The final batter should be almost too dry to hold the chocolate chips. If it isn't, the amount of flour or oats is incorrect so you should add more or less, according to the problem.
• Bake for 9 to 10 minutes on an ungreased cookie sheet. If you want a harder cookie, you can bake them longer, but they may come out too hard so be careful.
• Leave them on the cookie sheet for a few minutes before moving them to a plate or a wire rack to cool.

Makes about 3 dozen cookies

via PETA.org

#Vegan Recipe of the Day: Pad Thai

1 cup water, plus more for soaking the noodles 
1 10-oz. package rice noodles or ramen-style noodles 
2 Tbsp. olive oil 
2 cloves garlic 
1/2 12-oz. package extra-firm tofu, drained and cut into chunks 
4 Tbsp. soy sauce 
2 Tbsp. peanut butter 
Juice of 2 limes 
3 Tbsp. sugar 
Sriracha, to taste 
Sliced green onions, for garnish 
Chopped peanuts, for garnish (optional) 

• Fill a large microwave-safe bowl with water and heat in the microwave until boiling. Carefully submerge the rice noodles in the water and let soak for about 15 minutes.
• In a large frying pan, heat the olive oil over medium heat and add the garlic cloves and tofu chunks. Drizzle 1 tablespoon of the soy sauce over the tofu and sauté until golden brown.
• In a small bowl, whisk together the peanut butter, lime juice, sugar, Sriracha, remaining soy sauce, and 1 cup of water.
• Add the soaked noodles and peanut butter mixture to the tofu and cook through, about 5 minutes.
• Garnish with sliced green onions and chopped peanuts and serve right away. Enjoy!

Servings: 2-3

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#Vegan Recipe of the Day: German Chocolate Cake

For the Cake: 
2 1/4 cups flour
1 3/4 cups sugar
3/4 cup cocoa
1 1/2 tsp. baking powder
1 1/4 tsp. baking soda
1/2 tsp. salt
2 cups soy milk
1 tsp. vanilla
1/2 cup vegan mayonnaise (try Nayonaise) 
1/2 cup applesauce

• Preheat the oven to 375°F. Spray 3 8-inch round pans with nonstick cooking spray and lay parchment paper on the bottoms. 
• In a medium-size bowl, combine the flour, sugar, cocoa, baking powder, baking soda, and salt. 
• In a separate bowl, combine the soy milk, vanilla, "mayonnaise," and applesauce until smooth. 
• Slowly add to the dry mixture and stir to combine. Pour into the prepared pans and bake for 35 minutes, until a toothpick inserted into the center comes out clean. Cool before icing.

For the Creamy Chocolate Icing:
1 lb. confectioners' sugar, sifted
1/2 cup margarine, softened
3 Tbsp. cocoa
1 tsp. vanilla
4 1/2 Tbsp. soy milk

• Using a hand mixer on medium speed, beat the ingredients together in a large mixing bowl until well blended.

To Assemble:
• Slice the rounded top portion off each cake, creating a level surface. 
• Place 1 cake on a cake plate and frost the top. Place another cake on top and frost, then place the last cake on top. 
• Frost the sides and top of the entire cake.

Makes 8 to 10 servings

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#Vegan Recipe of the Day: Portobello Wrap

Portobello mushrooms
Paprika
Onions, chopped 
Garlic, diced
4 organic tomato-basil wraps
8 oz. hummus
6 oz. rice or soy pepper-jack "cheese"
Organic baby spinach leaves
Organic tomatoes, diced
Organic onions, diced

• Lightly sprinkle the portobello mushrooms with the paprika, onions, and garlic. 
• Place the mushrooms on a very hot grill and cook them, top-side down, for 3 minutes. Then turn them over and cook them for 3 minutes on the other side.
• Place the tomato-basil wraps flat on a dish. On each wrap, spread a thin layer of hummus topped lightly with rice or soy pepper-jack "cheese." Add a few washed baby spinach leaves on top of the "cheese." Sprinkle the diced organic tomatoes and onions over the spinach, followed by slices of the grilled mushrooms.
• Fold up flaps at opposite ends of each wrap and roll up gently, bake for 5 to 8 minutes at 350ºF until wrap is just slightly brown, remove, cool a bit, and enjoy.

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#Vegan Recipe of the Day: Hot and Sour Soup

For the Chili-Garlic Paste:
3 dried red chilies, deseeded and soaked for 3-4 hours 
3 garlic cloves
1 tsp. vinegar 
2 Tbsp. water

• Using a food processor, grind all the ingredients together to form a paste.

For the Soup:
2 Tbsp. oil 
2 Tbsp. minced French beans 
2 Tbsp. minced mushrooms 
1/2 cup finely shredded cabbage
1/2 cup minced carrots 
1 Tbsp. ketchup 
1 tsp. sugar 
Salt and pepper, to taste 
2 Tbsp. soy sauce 
1 1/2 Tbsp. vinegar 
2 Tbsp. corn flour, mixed with 1/2 cup water 
3-4 cups water

• In a stockpot over medium-high heat, heat the oil. Add the French beans and mushrooms and stir for 2 to 3 minutes. 
• Add the cabbage and carrots and stir-fry for 2 minutes. 
• Add the Chili-Garlic Paste and all the other ingredients, stirring well. 
• Boil for 5 minutes. Serve hot.

Makes 4 servings

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#Vegan Recipe of the Day: Swiss Rolls

For the spread:
4 cloves garlic
1/2 cup olives, pitted
1 Tbsp. olive oil
1 Tbsp. nondairy Parmesan, grated
Salt, to taste

For the rolls:
4-5 slices stale bread
1 Tbsp. olive oil

• Put all the ingredients for the spread in a mortar and crush them into a fine paste with the pestle.
• Cut the sides of the bread and roll each slice with a rolling pin. Spread the paste evenly over a slice and roll it tightly. With a bread knife, cut the roll into • 1/2-inch circles. Prepare all the rolls in the same way.
• Toss the circles in olive oil and bake them in a pre-heated oven at 375ºF for about 5 minutes.
• Turn the circles and bake them for another 5 minutes until crispy.
• Serve as starters.

Makes 4 servings

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Vegan 1 Week Meal Plan: Healthy Edition

 

Meal	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Breakfast	Cereal with Soy Milk	Bagel with Vegan Cream Cheese & Fruit	Oatmeal with Fruit and Nuts	Fresh Fruit Smoothie	Vegan French Toast and Fruit	Vegan Blueberry Muffins	Vegan Sausage and Tofu Scramble
Lunch	BBQ Tofu Salad	Tofurky Sandwich with chips and fruit	Vegan Potato Soup	Chick'n Salad Sandwich	Portobello Mushroom Burger	Fresh Greens Salad with Chickpeas	Vegan Grilled Cheese
Snack	Apple	Carrots and Vegan Ranch Dip	Banana	Trail Mix	Strawberries	Vegan Candy Bar	Mixed Nuts
Dinner	Vegan Pizza	Vegan Tacos	Veggie Lasagna	French Onion Soup	Chick'n and Mashed Potatoes	Vegan Chili	Veggie Burgers

  If you are just considering being vegan and looking for a meal plan to help you start this would be a great start! There are a ton of healthy options. The great thing about being vegan is how frequently you start cooking your own food, which is usually healthier and cheaper! I hope this 1 week meal plan provides a good start for you. I plan to do another 1 week meal plan for eating out every meal and still eating vegan.     

#Vegan Recipe of the Day: Apple Tarts

4 1/4 cups all-purpose flour (gluten-free if preferred) 
1 1/2 cups dry sweetener 
1 cup cold vegan margarine 
Egg replacer equivalent to 4 eggs
2 tsp. vanilla extract 
4 tart apples, peeled, cored, and sliced 
1/4 tsp. ground nutmeg 
1/4 tsp. ground cinnamon 
1/4 cup chopped walnuts

• In a large bowl, mix together the flour and 3/4 cup of the sweetener. Cut in the margarine until crumbs form. Add the egg replacer and vanilla extract slowly, forming a ball of dough. Wrap in plastic or wax paper and refrigerate for a minimum of 1 hour but not longer than 1 day. Remove from the refrigerator and let stand at room temperature for 30 minutes before rolling out. 
• Preheat the oven to 350°F. Lightly grease 12 3-inch tart pans. 
• Knead the dough briefly on a lightly floured surface. Cut into 12 equal portions. Roll each portion into a 6- to 7-inch circle and carefully fit 1 circle into each tart pan. 
• In a medium bowl, gently toss the apples with the remaining sweetener, the nutmeg, and the cinnamon. Fold in the walnuts. Spoon an equal amount into each tart pan. Fold the pastry over the filling, seal the edges closed, and make small cuts in the pastry top. 
• Bake for 30 minutes, until golden brown.

Makes 12 servings

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#Vegan Recipe of the Day: Banana Bread

3/4 cup silken tofu 
1 cup of sugar 
1/4 cup oil 
1 tsp. vanilla 
1 cup ripe bananas, mashed 
2 cups whole wheat flour (or any other flour) 
1/2 tsp. baking soda 
1/2 tsp. baking powder 
1/4 tsp. salt 
3/4 cup walnut pieces

• Preheat the oven to 350°F.
• Blend the tofu in a blender until smooth and creamy. Pour into a mixing bowl and beat in the sugar, oil, vanilla, and bananas. 
• In a different bowl, mix together the flour, baking soda, baking powder, and salt. 
• Beat everything together, then fold in the walnuts. Pour into an oiled or greased loaf pan. Bake for about 1 hour.

Makes 6-8 servings

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#Vegan Recipe of the Day: BBQ Tofu

1 lb. extra-firm tofu
1 cup barbecue sauce
4 whole wheat sandwich rolls
Sandwich fixin's: sautèed onions, diced bell peppers, etc.

• Drain the tofu and cut it in half horizontally to make two pieces. Wrap the tofu in a clean towel, press it between two baking sheets with a weight on top, and refrigerate for an hour or more.
• Unwrap the tofu and place it in a shallow baking dish. Spoon 1/2 cup of the barbecue sauce over the tofu, cover the baking dish, and let the tofu marinate in the refrigerator for at least several hours. The longer the tofu marinates (up to five days), the more flavorful it will be.
• Place the marinated tofu on a lightly oiled baking sheet, and bake at 400 degrees for 1 hour. Slice the sandwich rolls open, cut the tofu into thin slices, and divide it among the rolls. Mix the sautèed onions, bell peppers, or your favorite fixings with the remaining barbecue sauce, and spoon over the sandwiches.

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#Vegan Recipe of the Day: Tofu Walnut Meatballs

2 cups chopped walnuts
1 chopped onion
1 shredded carrot
1 chopped green pepper
4 cloves chopped garlic
Olive oil
12 oz. soft tofu
Sesame oil
Mustard
Oregano
Basil
2 cups bread crumbs

• Sauté walnuts, onion, carrot, pepper, and garlic in olive oil. 
• In a large bowl, mix cubes of soft tofu with sesame oil, mustard, oregano, and basil and sauté ingredients. Add enough bread crumbs to make a moldable mixture. Shape into balls and sauté.

Makes 4-6 servings

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#Vegan Recipe of the Day: Chocolate Chip Squares

3 1/4 cups flour (gluten-free if preferred)
1 1/2 tsp. baking powder
1/2 tsp. baking soda 
1 1/2 cups dry sweetener
1 cup oil
1 tsp. vanilla extract
1 cup soy or almond milk
1 cup grain-sweetened vegan chocolate chips

• Preheat the oven to 350°F. 
• In a medium bowl, combine all the dry ingredients. Add the oil, vanilla extract, and soy or almond milk, mixing gently. Fold in the chocolate chips. 
• Pour into a greased 10×10-inch baking pan and bake for 20 to 25 minutes. Allow to cool before serving.

Makes 12 bars

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#Vegan Recipe of the Day: Quiche

1 onion
6 mushrooms
1 pepper
2 cloves garlic
1 tsp. cooking oil (or water if you prefer) to fry the veggies
250 g shortcrust pastry (try JusRol frozen pastry)
250 g plain or smoked tofu
Splash of soya milk
Salt and pepper, to taste
1/3 block of vegan cheese (try Redwoods or Scheese)
7 cherry tomatoes, halved

• Preheat the oven to about 400°F.
• Chop the vegetables and garlic finely and fry in the oil over low heat until soft. Roll out the pastry or press into a quiche dish with your fingers. Blind bake in the oven for 5 minutes. 
• Chop the tofu roughly and blend, along with the soya milk, salt and pepper, into a smooth paste in the blender. 
• Remove the veggies from the heat and the quiche dish from the oven. Pour the blended tofu into the pan with the veggies and stir. You will see liquid rising from the vegetables, diluting the tofu mixture. Grate the soya cheese into the mixture until it stiffens. (Smoked tofu will require less 'cheese' to stiffen than plain tofu.) Dollop the mixture into the pastry-lined quiche dish and garnish with the cherry tomatoes. Bake for about an hour or until brown on top.

Variations:
Use any veggies you like. The recipe above is just a basic quiche.
Try adding chopped faux bacon for extra flavour.
If you prefer crunchy veggies, don't precook them.

Makes 6 servings

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#Vegan Recipe of the Day: Maple Apple Muffins

1 1/3 cups flour
1 cup rolled oats
1/2 cup sugar
1 Tbsp. baking powder
1 1/2 tsp. ground cinnamon
1/2 cup soy milk
5 1/3 Tbsp. vegan margarine, melted
1/4 cup maple syrup
1/4 cup unsweetened applesauce
1 cup chopped apples
Pecan halves

• Heat the oven to 400º F.
• Line 12 medium muffin cups with paper baking liners. 
• Combine the flour, oats, sugar, baking powder and cinnamon in a large bowl.
• In a medium bowl, combine the soy milk, margarine, maple syrup, and applesauce.
• Add the soy milk mixture to the dry ingredients, and stir until just moistened. Be careful not to mix too much!
Gently stir in the chopped apples.
• Fill the muffin cups half full, and top each with a pecan half. Bake for 20 to 25 minutes, or until a toothpick inserted in the centre comes out clean. Cool on wire racks.

Makes 12 muffins

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