Vegan Pasta Alfredo

ONE
1 large cauliflower, chopped and boiled till tender (about 15 minutes)
2 cups milk (almond, soy)
1/4 cup nutritional yeast (for a more 'cheesy' flavor)
salt and pepper (heavy on the pepper), to taste

TWO
1 onion, chopped
6 garlic cloves, pressed
1 red pepper, chopped
2 carrots, sliced

THREE
6oz mushrooms, sliced

1 package pasta, cooked

In a saucepan, saute the ingredients in TWO, over low heat, wit a few T of water until tender. Season with salt. Add THREE and cook for about 5 more minutes.
In a large pot or food processor, combine ONE and blend until smooth. Transfer to a pot and add the veggies. Serve over pasta or pour the pasta into the pot and combine well to coat the pasta.


 

Low-Fat Peanut Veggie Bowl

SAUCE
1/2 cup prepared powdered peanut butter (you can find PB2 at Bloomingfoods and Kroger)

1/2 cup hot water

1/2 cup skim milk (or non-dairy)
1 T cornstarch
3 T soy sauce
1 T minced fresh ginger
1 T garlic, pressed
5 sprigs fresh basil, chopped
1/4 t cayenne

2 t sugar

Using an immersion blender or blender, mix all the ingredients. If you taste the sauce now, it  probably will not taste that great, so wait till it's cooked!

STIR-FRY

2 zucchini, sliced into half moons

2 carrots, sliced

1 onion, thinly sliced

5 crimini mushrooms, sliced

1 head broccoli, chopped

1 pack seitan (optional)

1 T water

**you can use any other vegetables you have available, fresh or frozen.

In a wok, using a tablespoon of water, cook the ingredients for the stir-fry on low, covered, until tender. Stir in the sauce and cook, over low heat, until thickened. Adjust seasonings. Serve over rice.

Adapted from allrecipes.com

Stir-Fry

SAUCE
6 T. frozen orange juice concentrate

4 T. hoisin sauce

1 T. low-sodium soy sauce

1 t. chile-garlic sauce

 

VEGGIES

1 tsp toasted sesame oil

1 onion, julianned

3 cloves garlic, minced or pressed

½ lb. green beans, chopped

2 cups thinly sliced purple cabbage

15-oz. canned baby corn, rinsed and drained

1  red bell pepper, julianned

1 cup frozen, shelled edamame

4-oz. can sliced water chestnuts, drained

bunch of green onions, thinly sliced

In a bowl, whisk together the ingredients in ONE
In a wok, saute the ingredients in VEGGIES over low heat and covered for about 10 minutes. Add the SAUCE and simmer until all veggies are tender. Serve over brown rice.

Original in Vegetariantimes.com

Sweet & Sour Tofu

SAUCE
ONE
1/2 cup pineapple juice (you'll need 20oz canned pineapple in juice)
6 tbsp rice vinegar
4 tbsp ketchup
4 tbsp low-sodium soy sauce
2 tbsp brown sugar

TWO
4 tsp corn starch

1 package extra-firm tofu, drained and pressed, cut into cubes

THREE
1 tsp olive oil
1 medium onion, chopped
4 cloves garlic, minced or pressed
1 tbsp fresh grated ginger (or a little more)

VEGGIES (you can substitute or add any other veggie)
1 medium zucchini, chopped
1 red bell pepper, chopped
1 green bell pepper, chopped
2 carrots, chopped
2 cups broccoli florets (frozen or fresh)
1 cup green beans (frozen or fresh)
20 oz pineapple chunks

Sushi rice (to serve)

In a bowl, mix the ingredients in ONE. Put the tofu in a tupperware and add 3 tbsp of the sauce. Cover, shake, and marinade for a few hours or at least 30 minutes in the fridge. Add TWO to the sauce and whisk until well mixed. In a wok or pot, saute the ingredients in THREE, covered, over low heat, for about 12 minutes or until the onions are translucent. Add the VEGGIES and cook, covered, over medium heat, for about 10 more minutes. Add the sauce and simmer, covered, for another 10 minutes or until the veggies are tender. Add the tofu and simmer for 5 more minutes. Serve with sushi rice.

Original in www.eatingwell.com

Low-Fat Pesto!!!

1 tbsp toasted pine nuts
1 cup well packed chopped fresh basil
1 tomato, chopped
1/2 tsp salt

Combine everything and mix using a hand-held mixer. Pour over pasta or roasted new potatoes. Yum!

Original from Moosewood Low -Fat Favorites

Red Sauce

I use this with ready-made meatless meatballs and white fish. You can actually cook the fish directly in the sauce.

1 tsp olive oil

1 onion, chopped

2 cloves of garlic, minced or pressed

1 red pepper, chopped

15 oz can tomato sauce

sweet or hot paprika (1-2 tsp)

salt and sugar to taste

In a saucepan, sauté the onion and garlic, covered, until translucent. Add the pepper, and cook, covered, until tender. Add the tomato sauce and spices, and simmer for around 15 minutes. Using a handheld mixer or a food processor, puree until smooth.