Vegetarian Recipes

These recipes are here because people have asked for copies of them.

No dairy, No oil, No sugar, No spices, No Salt. This is the basic goal of gathering these recipes, and each one meets some of that standard.

We are fortunate that Phyllis Vallieres, a cancer nurse from Ontario, Canada, has great knowledge of nutrition and has graciously shared recipes from her cooking schools and nutrition lectures. Many of these are from her collection.

Credit for these recipes is given as known. Where we may not have specific permission, if that author requests it, we will remove it. Enjoy!

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A. Vegan Breakfast "Sausage"
Serves 3-4

1 cup cooked brown rice
¾ c. rolled oats
2 Tbsp. whole wheat flour
1 Tbsp. ground flax seeds
3 Tbsp. water
1 tsp. molasses
2 Tbsp. oil, (divided)
2 Tbsp. nutritional yeast
1 ½ Tbsp. soy sauce
1 ½ tsp. ground sage
¼ tsp. thyme
Stir together flax and water in a small bowl or cup, set aside. In a food processor, add dry oats and pulse on high six or seven times. Add the rice and pulse a few more times.
Add remaining ingredients including 1 T. oil and flax/water and blend till just mixed. (do not over process, you can finish mixing together with your hands. With dampened hands, form balls the size of a ping pong ball and then flatten into little patties about ¼" thick. (Thicker if you like.) Coat the bottom of a non-stick frying pan with the remaining 1 T. oil and heat over medium high. When the oil is hot, cook the patties on each side until they are browned. Transfer to a paper towel to blot off any excess oil before serving. Use PRIMO Pizza Squeeze as a ketchup substitute.

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B. All-Star American Cheese
Makes 2 ½ cups-
From book: The Guilt-free Gourmet by Griffin

1/2c pimento (or fresh red sweet pepper)
1/2c unbleached white flour
1/2c nutritional yeast flakes
1c water
3 Tb Sesame tahini
2 Tb Lemon juice
1 1/2 tsp. salt
- Blend all until creamy
- Pour into a small-coated bread pan and bake at 350 degrees for 30 min. or until firm looking in the center.
- It will settle and firm as it cools. Refrigerate. When cold, run knife around outer edges of pan and turn cheese out onto a serving plate. Slice before serving. You may make it with 1/2 cup sliced olives for a special treat.

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C. Phyl's 100% Whole Wheat Bread
(For bread machine)

250 ml. Warm water
2 Tb Olive oil
3-6 Tb Sweetener (2Tb honey, maple syrup, or molasses, & 4 Tb date puree (cook 1 c. dates with ½ c water and mash keep it made up in the refrigerator)
2 ½ C Whole wheat flour (In Canada all flour is hard wheat but in USA buy bread flour. Stir flour and spoon into cup. Use knife to cut top)
- Spread flour to cover all water
- Make a well in the center
- Put into the SIDES of the pan:
1 (scant) tsp Salt
3 Tb Gluten flour
5 Tb Soy flour
- Put into the center "hole":
1 ½ tsp Quick Bread-machine Yeast or 2 tsp Regular Bread Yeast.
- Use settings for medium crust, 1 ½ lb. size loaf and Whole wheat.

- Note: If the weather is humid you may need less water. When it beeps touch the dough. If it feels too sticky it needs a teaspoon of flour. Add one teaspoon at a time. If it makes a knocking sound the dough is too dry. Add 2 Tb. Water at the time it beeps.

Note also that if the loaf falls in the center it means you've added too much water or too much yeast. Use accurate measurements for best results.

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D. Dried-Fruit Candy Truffles

2c Dried apricots
1c Dates
1c Raisins
½ c Walnuts
" Crush walnuts in food processor & set aside in small bowl
" Grind dried fruit together in food processor & form into balls
" Roll in crushed nuts
" Form 36 balls (62 calories each)

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E. After-Dinner Mints
Guilt-Free Gourmet by Griffin

2c Carob chips
½ c Almond or Peanut butter
10 drops Peppermint oil
" Melt carob chips & nut butter in double boiler
" Add peppermint oil & spoon into small foil candy cups
" Chill or freeze
" Remove foil candy cups when ready to serve if desired

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1. - All-Star American Cheese

Lightly oil the cooking dish. The recipe says to pour it into a small-coated bread pan and bake at 350 F for 30 minutes, or until firm-looking in the center. We use the 24-well small muffin tins (5-7 minutes), less than 1/2 filled; easy to serve as hors d'oeuvres.

Makes 2 1/2 Cups - from the book: The Guilt-Free Gourmet by Griffin (1-888-221-8892)
- Put all ingredients into the blender and blend until creamy. (you may like some tiny chunks of red pepper to show)

1/2 C pimento (or fresh red sweet pepper)
1/2 C unbleached white flour
1/2 C nutritional yeast flakes (at Bulk Barn as "Yeast", yellow flakes)
1 Tbs. sesame tahini (or 6 Tbsp sesame seeds)
2 Tbs. lemon juice
1 1/2 tsp. salt
1 C water

- It will settle and firm as it cools. Refrigerate. When cold, run knife around outer edges of pan and turn cheese out onto a serving plate. Slice before serving. You may make it with 1/2 C sliced olives for a special treat.

- Note: This can be frozen and then grated at the table over spaghetti or salad. END top

2. - PHYLLIS' COOKIES
No dairy, No oil, No sugar, No spices, No Salt

Add all ingredients into a large bowl together. Choose whether to put the oats & flour in first or last.

1 C rolled oats
1 C whole wheat flour
1 pinch salt (optional)
1 C chopped dates
1 C Carob chips ( or choose how much to put in)
½ C raisins
½ C coconut or nuts (optional)
1 C water - or as needed so it makes a dough to stick together.

Mix well together. Drop on cookie sheets. Bake 350 F for 15-20 minutes.

I CHOOSE TO: Lightly oil the 24 little cupcake pan. Fill them 1/2 full and bake at 300 F for 12-15 minutes, depending on your oven. Use 3 cups of whatever fruit I have on hand; and carob or chocolate chips in whatever proportion I want. END top

3. - Phyllis' 100% Whole Wheat Bread (For bread machine)

Use accurate measurements for best results. Add ingredients in this order:

250 ml. Warm water (If the weather is humid you may need less water.)
2 Tbs. Olive oil
3-6 Tbs. Sweetener (2 Tbs. honey, maple syrup, or molasses, OR 4 Tbs. date puree (cook 1 C. dates with ½ C water and mash. It can be kept refrigerated for a while)
2 ½ C Whole wheat flour (In Canada all flour is hard wheat but in USA buy bread flour. Stir flour with a fork and spoon into cup. Use knife to cut top, do not press down.)
"Spread flour to cover all water" - flick it over to the sides and corners evenly. " Carefully sprinkle into the SIDES of the pan: 1 (scant) tsp. Salt
3 Tbs. Gluten flour
5 Tbs. Soy flour
"Make a well in the center" and put in 1 ½ tsp. Quick Bread-machine Yeast OR 2 tsp. Regular Bread Yeast."
Use settings: Medium crust, Size 1 ½ lb. loaf and Set for whole wheat."

When it beeps after 1/2 hr. or so, touch the dough: If it feels too sticky it needs a little flour. If too dry add one teaspoon water at a time. If it makes a knocking sound the dough is too dry. Add 2 Tbs. water. Note also that if the loaf falls in the center it means you've added too much water or too much yeast. END top

4. - Joy's Whole Wheat Bread (Machine) - Pacific Coast

Add ingredients in this order in the machine bread bin:

1 Tbs. lemon zested (optional)
1 Tbs. oil
1 1/2 C water (very warm)
3 T molasses - OR: honey, or dates puree
1 tsp. salt - prefer: Real Sea Salt
3 1/2 C whole wheat machine flour
1/4 C soy flour
1/4 C gluten flour
Spread flour to cover the liquid. Make a centre well and add
1 3/4 tsp. Bread Machine yeast

When it beeps after 1/2 hr. or so, touch the dough: If it feels too sticky it needs a little flour. Add one teaspoon at a time. If it makes a knocking sound the dough is too dry. Add 2 Tbs. water. Note also that if the loaf falls in the center it means you've added too much water or too much yeast.

NOTE: On Youtube I learned about this: After the last kneading is done, the dough can be carefully taken out and the paddles removed, and the dough smoothly put back. On my machine that is about 1-1/2 hrs before finished. END top

5. - Bean Patties

Lightly oil the cooking trays. They can be cooked at 355 degrees as bun-size patties (10 minutes each side). We use the 24-well small muffin tins (15-20 minutes); easy to serve as hors d'oeuvres.

Add all ingredients together in large bowl. With the beans, season them as you wish. This is one way to season them:

15 C beans - of your choice.
2 Tbs. lemon zested (optional)
1 1/2 C celery ground
1/2 Tbs. Itallian seasoning
2 Tbs. poultry dressing
1 Tbs. pumpkin pie spice
1/2 tsp. Sambal Oelek (hot - optional!)
2 C large flake oats to bind it together.

Let it sit for about 10 minutes to meld together. It is about the consistancy of hamburger. Spoon out and bake. END top

From the Wal Mart summer magazine, we found this great idea:

6. - Applewich

Cut into quarters, these are easy to serve as hors d'oeuvres.

Core an apple
Slice it into rounds
Spread on one round whatever filling you choose - we used the Cheese recipe above
Sandwich them together. END top

7. - Brownies

This is copied from The Best of Silver Hills, Delicious Vegetarian Cuisine, Eileen and Debbie Brewer. (near Lumby, BC)

Here are the alterations we made:

In the recipe	Replaced with
1/2 cup brown sugar	1/4 cup honey 1/4 cup raisins
1/2 tsp salt	none
2 tsp Egg Replacer	1 Tbs Flax seed 2 Tbs water
1 1/2 cups unbleached white flour	1 1/2 cups oats ground fine
2 1/2 tsp baking powder	none
1/2 cup chopped walnuts	1/2 cup ground walnuts

I CHOOSE TO: Lightly oil the 24 little cupcake pan. Fill them 1/2 full and bake at 350 F for about 12 minutes, depending on your oven. END top

8. - Vegan Nog

The alteration we made: No bourbon. . END top

9. - Whole Grain Cereal

1/4 C	Flax seeds ground
1/4 C	Sunflower seeds
1/2 C	Millet
1/2 C	Rolled or steel cut Oats
1 C	Pumpkin seeds
1 1/2 C	Whole pitted dates (before chopping them)
1 Tbs	Chia seeds
1 Tbs	Hemp seeds
2 qts	Filtered water

Combine in any order into a slow cooker for an hour or so. This makes a couple of quarts of cereal. I freeze it in serving portions.

10. - Millet/Whole Wheat Bread (Machine) works for Vancouver Island

Add ingredients in this order in the machine bread bin:

1 Tbs. lemon zested (optional)
1 Tbs. oil - I pour it through the paddle hole onto the paddle post. The loaf falls out of the pan easier.)
1 1/2 C water (very warm)
3 T honey (makes a light colored loaf), OR dates puree OR molasses
1 tsp. salt - prefer: Real Sea Salt - use it just shy of a teaspoon full
2 C whole wheat machine flour
2 C Millet ground to flour
1/2 C gluten flour
Spread flour to cover the liquid. Make a centre well and add
2 tsp. Bread Machine yeast

When it beeps after 1/2 hr. or so, touch the dough: If it feels too sticky it needs a little flour. If too dry add one teaspoon water at a time. If it makes a knocking sound the dough is too dry. Add 2 Tbs. water. Note also that if the loaf falls in the center it means you've added too much water or too much yeast.

NOTE: On Youtube I learned about this: After the last kneading is done, the dough can be carefully taken out and the paddles removed, and the dough smoothly put back. On my machine that is about 1-1/2 hrs before finished. END top

11. - Burger Delight

LifeStyle Matters, The Guilt-free Gourmet, Vol.1.

12. - Smoothie - from Dr. Oz show

Almond milk
Frozen mango
shredded Ginger
shredded Tumeric

More to come as we can get them in here!

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