How To Make A Vegan Cake

Do you have a strict vegan in the family who
has a birthday or celebration coming up that traditionally
calls for cake? If you

Chunky Salsa

Makes: 5+ Servings

Ingredients:

1 16 Oz Can Diced Tomatoes
1 Green Pepper – Diced
2 Scallions – Diced
4 Stalks Parsley – Diced
1 Tablespoon White Wine Vinegar
1/2 Teaspoon Minced Garlic
1/2 Lime – Squeezed
1 Vidalia Onion – Sliced & Diced
1 Clove Garlic – Mashed

Directions:

1. Mix ingredients thoroughly in a large bowl.
2. Chill in refrigerator to allow taste to
come out.
3. Mix again.
4. Serve!

Yam Onion Curry

Makes: 3 Servings

Ingredients:

2 Purple Onions – Chopped
2 Tablespoons of Curry Powder
3 Tablespoons Water
3 Chillis – Diced
2 Tablespoon of cornstarch
5 Cups Vegetable Broth
2 Yams – Peeled & Cut

Directions:

1) Saute onions in a frying pan with vegetable broth.
2) Add yams, chilli & curry powder. Stir.
3) Mix in cornstarch & add water.
4) Cover frying pan & cook on a low flame for at least 10 minutes.
5) Serve!

Oatmeal Raisin Pancakes

Makes: 2 Servings

Ingredients:

2 Tablepsoons Baking Powder
3 1/4 Cups Oatmeal
1 Cup Whole Wheat Flour
1 1/2 Tablespoons Nutmeg
2 1/4 Tablespoons Cinnamon
2 Egg Whites or Equivalent Amount of Egg Substitute
2 Cups Raisins
2-3 Cups Non-Fat Milk or Soy/Rice Milk

Directions:

1) Mix dry ingredients in a bowl.
2) Mix wet ingredients in a bowl.
3) Combine & mix wet & dry ingredients.
4) Pour 1/4 cup of batter at at time into a non-stick skillet and
cook until golden brown.

Creamed Spinach

Ingredients:

2 Boxes of Pasta
1 Container Cream Cheese 16 Oz
1 Clove Garlic
1 Box Frozen Spinach
2 Shakes Salt & Pepper
2 Cups Diced Tomatoes

Directions:

1. Cook spinach in a pot.
2. Melt in cream cheese & heat until completely
melted.
3. Add in remaining ingredients.
4. Cook until vegetables are soft.
5. Add pasta, salt, pepper & any spices.
6. Serve when pasta is cooked.

Hot Eggplant Sandwich

Makes: 1 Sandwich

Ingredients:

2 Slices Whole Grain Bread
1 Baby Eggplant – Cut Lengthwise
1/2 Red Pepper – Sliced
2 Slices Cheese
1/8 Cup Parmesan Cheese – Grated
Mustard
Salt (desired amount)
Pepper (desired amount)

Directions:

1) Cook eggplant & red peppers in a frying pan.
2) Toast slices of bread.
3) Apply mustard and cheese to each slice of bread.
4) Allow eggplant & red pepers to cool slightly – and then
use to fill sandwich.
5) Add desired amount of salt & pepper.
6) Enjoy!

Potato Soup

Makes: 4 Servings

Ingredients:

2 Russett Potatoes – Diced
1 Cup Water
1 Teaspoon Dried Parsley
2 Tablespoons Butter
1 White Onion – Sliced & Diced
1 1/2 Tablespoons Vegetable Oil
2 Cups Rice/Soy Milk
4 Celery Stalks – Diced
Salt & Pepper

Directions:

1. Saute vegetables with oil in a saucepan
for up to 5 minutes.
2. Remove vegetables & add to a large pot with water.
3. Boil water & add spices.
4. Stir.
5. Cover with lid & simmer on a low flame.
6. Serve when vegetables are soft.

Tomato Basil Fritatta

Makes: 2-4 Servings

Ingredients:

1 2/3 Cup Sliced Onions
1 Cup Vegetable Broth or Water
1 Tablespoons Water
1 Diced Fresh Tomato
1/2 Teaspoon Black Pepper
1/2 Teaspoon Salt
5 Eggs or Equivalent Amount of Substitute
1/4 Cup Chopped Basil
4 Tablespoons Parmesan Cheese

Directions:

1) Add tomatoes, onions, salt, and pepper to non-stick skillet.
2) Saute in vegetable broth or water. Stir occassionally.
2) Add basil to mixture and continue to saute.
3) Mix in eggs and parmesan cheese.
4) Cook until everything is mixed and set.
5) Sprinkle more parmesan over the top (optional).

Important Non-Meat Sources Of Protein For Vegetarians

Although most vegetarians consume a considerable
amount of protein, they often do not absorb as much
as they would on a nonvegetarian diet. This is because
plant proteins are considerably less digestible than
animal proteins, which contain amino acid chains that
are closer or identical to human amino acid chains.

Consuming animal proteins might yield close to a 1:1
absorption ratio, while consuming plant proteins, such
as wheat, might only yield 50% of the amino acids needed
to build a “complete protein” or a protein that can
readily be assimilated into the human body.

In order for vegetarians to absorb a healthy amount
of protein, they must consume a variety of plant proteins
to form complete amino chains. By eating vegetables,
legumes, seeds, nuts, fruits, and whole grains, vegetarians
can increase the amount of complete proteins they create
by combining a number of varieties of amino acid chains.

Vegetarians must also consume more foods that contain
proteins because plant proteins are generally
harder to digest. While a nutritional label may suggest
that pasta has 5 grams of protein per serving; you may
only be able to digest 2-3 grams of that protein, which
means you must complement the pasta with other sources
of protein.

In addition to natural sources of protein, vegetarians
should also seek foods that are “protein-fortified”–
or artificially-infused with protein.

For example, many supermarkets offer a variety
“protein-fortified” pasta and bread. I have seen pasta
that contains as much as 12 grams of protein per serving.

Soy milk is also a good source of protein for vegetarians.
Studies on isolated soy protein show that it can be
absorbed nearly as well as animal proteins, yielding close
to a 1:1 protein absorption ratio.

For non-vegan vegetarians, yogurt, milk, and
eggs (which contain complete proteins) are all
excellent sources of protein.

As a vegetarian you have a number of options to
boost your protein intake – and you should consider
taking advantage of all of them. You should diversify
your food selections, drink more soy products, and
eat “protein-fortified” breads and pasta.

Poori

Makes: 2 Servings

Ingredients:
2 Cup Whole Grain Flour
1 Cup Madia
1 Teaspoon Salt
1 Cup Vegetable Oil
2/3 Cup Milk

Directions:
1) Combine salt, flour, madia & milk in a bowl.
2) Knead ingredients to create dough.
3) Divide dough into balls.
4) Flour a cutting board & roll dough balls.
5) Add balls to a pan and fry in vegetable oil.
6) Let pooris cool & then serve.