CHAPTER 12 - Delicious Vegetarian Recipes That Everyone Can Enjoy
There are tons of great recipe books for vegetarians – among the most popular are The Moosewood Cookbook and its sequels, and the classic The Vegetarian Epicure. It’s not difficult to find recipes, and you can always adapt your favorites to your new lifestyle.
Here’s some recipes to get you started. All of them are good for ovo lacto vegetarians – the vegan recipes are noted as such, and ovo lactos can enjoy them, too!
Breakfast
Old-Style Potato Pancakes
Serves 8
4 medium baking potatoes, peeled and coarsely shredded
1 medium onion, coarsely shredded
4 green onions, chopped
1 egg, beaten
salt and pepper to taste
vegetable oil for frying
In a large bowl, mix the potatoes and onions. Wrap the mixture in cheese cloth or paper towels, and squeeze out the excess liquid into another bowl. The starch from the potatoes will settle into the bottom of the bowl – pour off the water and save the remaining potato starch.
In a large bowl, combine the potato mixture, green onions, egg, salt and pepper, and reserved potato starch. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil, heat skillet over medium-high heat. For each pancake, press together about 2 tablespoons of the potato mixture with your hands, place on skillet and flatten with a heat-proof spatula. Cook for about 8 minutes, turning once, until brown on both sides. Serve hot.
Savory Breakfast Flan
Serves 6
Ingredients:
6 oz. grated cheddar cheese, plus two tablespoons
8 oz. frozen corn
10 eggs
1 teaspoon salt
½ teaspoon pepper
1/4 teaspoon nutmeg
Dash cayenne
1-1/4 cup skim milk
3/4 cup half-and-half
Spray a 9"x13" baking pan with cooking spray. Spread half of the cheese in the bottom of the pan. Layer half of the corn on top of the cheese layer. Repeat with layers of cheese and corn. Combine all remaining ingredients except the 2 tablespoons cheddar, and pour over corn and cheese. Bake at 325°F for 1 hour, or until puffy and lightly browned. Sprinkle with remaining 2 tablespoons shredded cheddar and return to oven for 1 minute. Run a sharp knives around edges to loosen, cut into rectangles and serve.
Mediterranean Tofu Scramble (vegan)
Serves 2
1 Tbsp. olive oil
1 package (14 oz.) firm tofu
4 oz. sliced mushrooms (I use half of a pre-sliced 8 oz. package)
1 small can (2.25 oz.) sliced black olives, drained
2 Tbsp. chopped sun-dried tomatoes
1/4 tsp. oregano
½ tsp. garlic powder
½ teaspoon salt
Add oil to medium skillet over high heat. Crumble the tofu into the pan, add remaining ingredients. Cook about 10 minutes until mushrooms are soft.
Oatmeal Spice Breakfast Bars (vegan)
Makes about 10 bars
2-2/3 cups rolled oats
1/3 cup flax seed meal
2 med. bananas, mashed
1/3 cup canola oil
½ cup dried fruit, in any combination (raisins, dates, cherries and cranberries are good)
2/3 cup chopped nuts or sunflower seeds
1½ tsp. cinnamon
1/4 tsp. nutmeg
1/4 tsp. ginger
2 Tbsp. sweetener, or more to taste (non-vegans may use honey)
Vegan egg substitute product to equal one egg
Combine all the dry ingredients and mix well. Add bananas, egg substitute, oil and sweetener; combine until blended and mixture is sticky. If the mixture appears to dry, add a small amount of water. Shape dough into 1/2-inch thick bars on a greased cookie sheet. Bake at 350F for 15 minutes.
Easy Vegan Pancakes
Serves 4 to 6
2 cups whole wheat flour
1 tsp. baking soda
1 tsp. baking powder
2 cups vanilla soy or rice milk
½ tsp. cinnamon
2 Tbsp. vegetable oil
Combine flour, baking soda and baking powder. Add milk and oil, stirring until just mixed (it should still be a little lumpy). Heat skillet until a drop of cold water dances across the surface; grease pan with spray oil and drop 1/4 to ½ cup batter onto skillet for each pancake. When the edges look brown and the air bubbles appear on the top of the pancake, turn and cook other side. Serve with syrup or fresh fruit.
Carrot Breakfast Muffins (vegan)
Serves 6 to 8
1 cup whole-wheat flour
1 cup oat bran
1 Tbsp. cornstarch
1 tsp. baking soda
1 tsp. baking powder
1 tsp. Cinnamon
½ tsp. Nutmeg
1/3 tsp. Ginger
2/3 cup grated carrots
1/3 cup maple syrup
1 cup water
1/4 cup canola oil
Preheat the oven to 375F. In a large mixing bowl, combine all of the dry ingredients and the grated carrots. Add all of the wet ingredients. Mix well. Pour the batter into a lightly oiled muffin pan and bake for 25 to 30 minutes, or until an inserted toothpick comes out clean.
Other breakfast options:
Breakfast Burritos: Eggs or extra-firm tofu scrambled with onions, peppers and chopped vegetarian sausage, topped with soy cheese and rolled up in a warm tortilla.
McVegetarian Sandwich: Place scrambled eggs (or egg substitute or tofu), vegetarian faux-Canadian bacon and soy cheese in a sliced English muffin. A great take-and-eat breakfast!
Cereal Free-For-All: Mix two, three or more of your favorite cold cereals in a bowl for a different twist on your usual breakfast.
