Pups in a Blanket

Prep Time: 15 min.
Cook Time: 18-20 min.
Servings: 5 pups
Difficulty: Easy

Tips & Tricks

Our
favorite
veggie
dogs
are
Loma
Linda
Big
Franks.
Try
these or use your favorite veggie
dog product.

Recipe By: N. Peterson 2007
VeggieMealMaker.com Save Time. Save Money. Eat Healthy!

Pups in a Blanket Sandwiches

Instructions

1. Preheat oven to 375 degrees.
2. Combine dry ingredients and whisk until combined.
Cut in margarine with a fork or pastry cutter until
ingredients resemble a coarse meal.
3. Combine wet ingredients in a separate bowl. Mix
and add to the coarse meal. Mix into a moist dough.
4. Knead dough adding additional flour to keep from
sticking. Using a floured surface and roller, roll out
dough into a 10 inch square.
5. Cut dough into five 2 inch strips. Roll dough around
dogs starting at an end and wrapping the dog with
the dough at a slight angle. Repeat for the remaining
dogs.
6. Place pups on a parchment lined baking sheet and
bake for 18-20 minutes or until golden brown.

Vegan

Kids love eating and making these little “puppies!” Great for picnics, brown bag lunches or
serve with veggies and dip for a complete meal.

Ingredients

• 1 cup all-purpose flour
• 1 tsp baking powder
• 1/4 tsp baking soda
• 1/4 tsp salt
• 3 TBSP wheat germ
• 1/4 cup margarine, chilled
• 1/3 cup soymilk
• 3/4 tsp apple cider vinegar
• 5 Big Franks (any veggie hot dog)

Quinoa Salad

Prep Time: 10 min.
Cook Time: 10-15 min.
Servings: 6-8
Difficulty: Easy

Recipe By: N. Peterson 2007

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Quinoa Salad Salads & Sides

Instructions

1. Add water, quinoa, McKay’s and nutritional yeast
to a medium sauce pan and cook on medium heat.
Cook until water is mostly absorbed stirring occasionally.
2. Meanwhile wash and dice the veggies placing them
in a large bowl. Toss with oil, lemon juice, vinegar,
and salt.
3. When quinoa is tender and the majority of the
water is absorbed, remove from heat and let cool.
4. Toss quinoa with veggies and serve.


Vegan Wheat Free

Quinoa (KEEN-wah) is a small grain grown in the high elevations of South America. The
Inca people refer to quinoa as the “mother of all grains”. This is an easy and light quinoa
salad with mixed veggies and a light dressing of olive oil, lemon juice and apple cider
vinegar.

Ingredients

• 3/4 Cup Uncooked Quinoa
• 1 1/2 Cups Water
• 1 TBSP McKay’s Chicken-like Seasoning
• 1 TBSP Nutritional Yeast Flakes
• 3-4 Green Onions
• 6-8 Black Olives
• 1 Tomato
• 1/2 Green Pepper
• 1/2 Cucumber
• Dressing
• 1 TBSP Olive Oil
• 1 TBSP Lemon Juice
• 1/2 TBSP Apple Cider Vinegar
• 1/2 tsp Salt

Quinoa & Black Beans

Prep Time: 10 min.
Cook Time: 20-25 min.
Servings: 8-10
Difficulty: Easy

Recipe By: N. Peterson 2007

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Quinoa & Black Beans Mexican

Instructions

1. Bring quinoa, water and bullion to a boil in a
medium pot. Reduce heat, cover and simmer
for 12-15 min. or until water is absorbed into the
quinoa.
Note: If you’re using vegetable broth, exclude the vegetable bullion.
2. In a large skillet or pan saute onion and garlic
with a splash of water or a dab of oil until onion is
translucent.
3. In the large skillet add black beans, corn, cooked
quinoa and seasonings. Heat thoroughly.
4. Garnish with fresh cilantro, serve and enjoy!

Vegan Wheat Free

Quinoa (KEEN-wah) is a South American traditional grain. The Inca people regarded it as
the “mother of all grains.” Quinoa features an interesting look and texture while boasting
a high protein content (12-18%) plus a balanced set of amino acids making it a complete
protein. Give the mother of all grains a try with this mixture of beans, corn and spices!

Ingredients

• 2 15oz cans black beans
• 3/4 cup quinoa, uncooked
• 1 1/2 cups water or vegetable broth
• 1 15oz can corn
• 1 med onion, diced
• 3 cloves garlic, minced
• Seasoning
• 1 tsp cumin
• 1 tsp chili powder
• 1 TBSP vegetable bullion
• fresh cilantro, chopped

South African Burritos

Prep Time: 5 min.
Cook Time: 15-20 min.
Servings: 6-8
Difficulty: Easy

Recipe By: N. Peterson 2007

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South African Burritos Ethnic - Africa

Instructions

1. Saute onion and garlic in a dab of oil or a splash of
water until onions are translucent.
2.
Add beans, sweet potatoes and peanut butter
to pan thoroughly mixing/mashing ingredients
together. (You’re going for a thick refried bean
consistency.)
3. Add seasonings; heat thoroughly approximately
6-8 minutes.
4. Load up a tortilla with bean and sweet potato
mixture, top with cilantro and green onions (or any
other desired toppings). Fold, serve and enjoy!

Vegan Wheat Free

The combination of flavors and spices in these burritos is delicious. Don’t be scared off by
the unlikely paring of ingredients--give this dish a try!

Ingredients

• 1 30oz can sweet potatoes
• 1 15oz can pinto or chili beans
• 1/2 med onion, chopped
• 1-2 cloves garlic, minced
• 3 TBSP peanut butter
• tortillas, 8-10 inches

Seasonings

• 1 tsp cumin
• 1/2 tsp cinnamon
• 1/8 tsp cayenne pepper, to taste
• salt & pepper, to taste
• Garnish
• cilantro
• green onions

Spinach & Garlic Sidedish

Prep Time: 5 min.
Cook Time: 6-8 min.
Servings: 6
Difficulty: Easy

Recipe By: N. Peterson 2006

VeggieMealMaker.com Save Time. Save Money. Eat Healthy!

Spinach & Garlic Side

Instructions

1. In a medium pan heat oil on medium heat.
2. Add garlic to oil and saute for 10-20 seconds flavoring
the oil.
3. Add washed spinach to pan and mix with garlic and
oil. Continue to toss just until all the spinach is just
wilted. (Don’t over cook) Remove from heat.
4. Add lemon juice and red pepper flakes. Season
with salt & pepper to taste. Serve and enjoy!


Vegan Wheat Free

This is a fast, simple and tasty way to get your greens. Great accompanied with Italian
styled meals such as pasta or lasagna. Don’t like spinach - give this dish a try!

Ingredients

• 1 bunch spinach
• 4 cloves garlic, minced
• 2 TBSP extra-virgin olive oil
• 1/2 tsp red pepper flakes
• 1 tsp lemon juice
• salt & pepper to taste

Garlic Spaghetti

Prep Time: 5 min.
Cook Time: 15-20 min.
Servings: 8
Difficulty: Easy

Recipe By: N. Peterson 2008

VeggieMealMaker.com Save Time. Save Money. Eat Healthy!

Garlic Spaghetti

Instructions

1. Cook pasta according to on package instructions.
2. Saute garlic in a dab of oil until golden brown. Do
not fully brown the garlic or it will taste bitter.
3. Drain and rinse pasta. Toss with garlic, olive oil and
seasonings. Serve warm.

Vegan

This is a very simple and fast spaghetti variation that is light and tasty. As the title suggest
the main ingredients are spaghetti and garlic. To complete the dish the spaghetti and garlic
are tossed with olive oil and sprinkled with fresh parsley.

Ingredients

• 16 oz spaghetti noodles
• 1/4 cup olive oil, extra virgin
• 4 cloves garlic, minced

Seasonings

• 3 TBSP fresh parsley (or 1 tsp dry)
• 1/2 tsp mint
• 1/2 tsp basil
• 1/2 tsp red pepper flakes

Broccoli Potato Soup

Prep Time: 10 min.
Cook Time: 20-25 min.
Servings: 4-6
Difficulty: Easy

Recipe By: T. Cress 2009
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Broccoli Potato Soup

Instructions

1. Wash and dice potato and celery, combining with
water and vegetable broth in a medium soup pot.
Bring to a boil then reduce heat and simmer about
10 min.
Meanwhile, saute chopped onions with oil and 1
TBSP butter in a large pan until slightly golden.
2. Combine onions and broccoli florets in soup, continuing
to simmer until veggies are tender.
Meanwhile, melt 1 TBSP butter in onion pan, then
stir in flour and seasoning. Cook and stir until golden.
Whisk in hot milk, bring to a boil then turn off
heat. Let set, stirring occasionally until thickened.
3. Add lemon juice to soup, then pulse batches in
blender, leaving soup slightly chunky. Combine
white sauce and soup, and return to a simmer.
4. Season as needed. Serve in a bread bowl or garnish
with extra broccoli florets.

Vegan Wheat Free

There’s something comforting about broccoli soup in a bread bowl from a certain chain
restaurant. This healthier, guilt free version is just as creamy but without the fat and
cholesterol which is even more comforting!
Ingredients

• 14 oz broccoli, frozen
• 1 med onion, chopped
• 1 TBSP oil
• 2 TBSP margarine, divided
• 2 med russet potatoes, cubed
• 1 stalk celery, chopped
• 1 1/2 cups water
• 2 cups vegetable broth
• 1/2 TBSP lemon juice
• 1 TBSP flour
• 1 cup milk or alternative, heated
• 1 pinch cayenne

Avocado & Tomato Sandwiches

Prep Time: 5 min.
Cook Time: N/A
Servings: 2
Difficulty: Easy

Recipe By: N. Peterson 2007
VeggieMealMaker.com Save Time. Save Money. Eat Healthy!

Avocado & Tomato Sandwich Sandwiches

Ingredients

• Whole Wheat Bread
• Avocado
• Tomato
• Onion
• Cucumber
• Lettuce

Optional Condiments

• Vegenaise
• Smart Balance
• Italian Dressing
• Vegan Cream Cheese
• Vegan Cheese Slices

Instructions
1. Slice veggies.
2. Arrange veggies between bread.
3. Eat!

Vegan

This blend of avocado, tomato, onion, cucumber and lettuce on whole wheat bread is one
of my summer sandwich favorites.