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1 box firm tofu, in 1″ cubes (frozen and thawed, if desired)
1 egg equivalent
3 tablespoons + 2 tablespoons water, divided
3/4 cup + 1 tablespoon cornstarch, divided
vegetable oil for frying + 3 tablespoons vegetable oil, divided
3 green onions, chopped
1 tablespoon minced ginger
1 tablespoon minced garlic
2/3 cup vegetable stock
1/4 cup granulated sugar
2 tablespoons soy sauce
1 tablespoon white vinegar
1 tablespoon sherry, optional
red pepper, to taste

1. Mix the egg replacer as specified on the box and add an additional 3 tablespoons water. Dip tofu in egg replacer mixture and coat completely. Sprinkle 3/4 cup cornstarch over tofu and coat completely. Watch out that the cornstarch doesn’t clump up at the bottom of the bowl.

2. Heat oil in pan and fry tofu pieces until golden. Drain oil. Heat 3 tablespoons vegetable oil in pan on medium heat. Add green onions, ginger, and garlic; cook for about 2 minutes. Be careful not to burn garlic.

3. Add vegetable stock, sugar, soy sauce, vinegar, sherry, and red pepper.

4. Mix 2 tablespoons water with 1 tablespoon cornstarch and pour into mixture stirring well. Add fried tofu and coat evenly.

Serve immediately with stir fry veggies and rice or your choice of grain.

Ingredients:

1/4 cup onion, grated
1/4 cup red pepper, grated
3 garlic cloves, minced
1/4-1/2 teaspoon dried red pepper
1/4-1/2 teaspoon cumin
1/4-1/2 teaspoon chili powder
1 teaspoon oregano
1 teaspoon basil
1 tablespoon parsley
1/2 cup almonds, coarsely chopped
1/2 cup sunflower seeds, coarsely chopped
1 teaspoon sesame oil
1 (15 1/2 ounce) can black beans
2 tablespoons water
3/4 cup wheat germ

Directions:

1. Add onion and red pepper to a large bowl. Preheat grill. Combine the garlic, spices, almonds, sunflower seeds, and oil in a food processor and pulse until texture resembles bread crumbs.

2. Transfer mixture to the bowl. Put the black beans and water in the food processor and process until smooth.

3. Add this mixture to the bowl along with the wheat germ. Mix (preferably with your hands) completely.

4. Separate into 5 balls and shape into patties. Make sure the patties are not too thin or they will fall apart. Grill for 8 minutes on each side, or until slightly browned. Enjoy with your favorite burger fixings.

1 medium onion, diced
4-5 garlic cloves, minced or crushed
1 green pepper, diced
1 red pepper, diced
2 zucchini/Italian squash, diced
8 ounces mushrooms, coarsely chopped
1/2 cup olive oil, divided
salt and pepper, to taste
1 (16 ounce) can pinto beans, rinsed and drained
1 cup cooked rice
10 large flour tortillas, warmed

Directions:

1. Preheat the oven to 400 degrees F.  Place vegetables in 2 (13×9″) baking dishes, making sure they’re spread evenly and not too thickly. Mix 1/4 cup olive oil with vegetables in each pan. Season with salt and pepper.

2. Roast in the oven, uncovered, until done to your liking (30-40 minutes).

3. Once vegetables come out of the oven, mix with the beans and rice, and spoon the filling onto warmed tortillas. Finally, roll, serve, and enjoy!

3 large bell peppers (assorted colors, if you like)
1 1/2 c arborio rice
1 TBSP chopped dried orange peel
3 TBSP olive oil
4 cloves garlic, chopped
1/2 c pine nuts
1/2 c pitted black olives
1/2 c pitted green olives
1/2 c shredded basil leaves
salt/pepper to taste

Roast peppers and remove skins.  Slice length wise into 1/2 inch strips and set aside.

Bring 3 quarts of salted water to a boil.  Add rice and orange peel, boiling until rice is tender but still firm (stirring occasionally), about 12-15 minutes.

Heat oil in a large skillet.  Add garlic and cook for 2 minutes.  Add pine nuts and cook for 2 minutes.  Add peppers and olives and cook another 2 minutes.  Add rice, basil, salt and pepper- cook and combine well for another 2 minutes.  Remove from heat.

Season with additional salt and pepper if needed- serve hot or at room temperature.

1/2 c vanilla soy yogurt (we use coconut milk yogurt, to minimize soy in our diets)
1/2 c soy, rice or coconut milk – vanilla or plain
1 TBSP ground flax seed
1/4 c canola or grape seed oil
1/2 c brown sugar
1/2 c crushed pineapple, well drained (reserve juice)
1/2 c pineapple juice **see above
1/2 c finely shredded carrot
1 TSP grated orange zest
1/2 c raisins (we use cranberries)
1/2 chopped nuts (walnuts, pecans)
1 1/3 c whole wheat pastry flour
1 1/2 TSP baking powder
1/2 TSP baking soda
1 TSP ground ginger
1/2 TSP cinnamon
1/2 TSP salt

Preheat oven to 350 degrees and lightly grease a muffin tin (or use muffin cups).  In a large bowl, whisk yogurt,milk and flax seed.  Whisk in oil and brown sugar.

Squeeze the crushed pineapple to remove as much juice as possible and add to the bowl, along with the 1/2 c reserved juice, carrot, orange zest, raisins, nuts and thoroughly mix.

Sift flour, baking powder, baking soda, ginger, cinnamon, and salt.  Stir only enough to moisten dry ingredients.  Scoop into muffin tins- fill to the top, as these muffins do not rise.  Bake for 24-26 minutes, let stand for 5.  Enjoy!

Makes about 12 muffins.

1 cup chickpeas
2 TBSP olive oil
1/2 cup vital wheat gluten
1/2 cup plain bread crumbs
1/4 cup vegetable broth or water
2 TBSP soy sauce
2 cloves garlic, pressed or grated
1/2 tsp lemon zest
1/2 tsp dried thyme
1/2 tsp Hungarian paprika
1/4 tsp dried rubbed sage
Olive oil for frying

In a mixing bowl, mash chickpeas until no whole chickpeas are left.  Add remaining ingredients and knead for 3 min.

Preheat a large heavy-bottomed frying pan over medium heat.  Divide cutlet dough into 4 equal pieces.  Knead and shape in your hand, to soften.  Flatten and stretch into 6×4 rectangular shape.  Fry in a moderate amount of oil for 6-7 minutes on both sides.

**NOTE: lowfat version.  You can bake these at 375 for 20 min.  Flip and bake an additional 8-10 min.

(source: Veganomicon cookbook – Chickpea Cutlets)

1 18-ounce package prepared polenta
1/2 large onion, chopped
1 large portabella mushroom, cut into 1/4-inch pieces
4 cloves garlic, minced or pressed
1/2 bunch kale chopped into bite-sized pieces
1 teaspoon dried basil
salt and pepper to taste
Cheese sauce (below)
1 1/4 cups marinara sauce
1/4 cup pitted kalamata olives, chopped

“Cheese” sauce:
1/2 cup extra-firm silken tofu
1/2 cup unsweetened rice milk
1/2 cup vegetable broth
2 tbsp. cashew butter or tahini
1 tsp. onion powder
1 1/2 tbsp. nutritional yeast
1/2 tsp. salt (optional)
1/8 tsp. white pepper
2 tsp. corn starch

Preheat oven to 375° F. Spray the bottom and sides of a 8×8-inch baking dish with non-stick spray and set aside.

Place the cheese sauce ingredients into a blender or food processor and puree until completely smooth. Set aside.

Sauté the onions and portabellas in a non-stick skillet until the mushrooms begin to exude their juices. Add the garlic and sauté for one more minute.

Add the kale, basil, and 1/4 cup water. Sauté until the kale is wilted and tender and the water has evaporated. Add the cheese sauce and cook, stirring, until thickened. Check seasoning and add salt and pepper if needed. Remove from the heat.

Cut the polenta into 1/4-inch thick slices. Line the bottom of the baking dish with half of the slices, overlapping slightly if possible. Spread 1/2 cup of the marinara sauce over the polenta, and then spread the kale mixture over the sauce. Sprinkle the chopped olives over the kale and top with the remaining polenta. Spread the remaining marinara sauce over the top and sprinkle with soy parmesan.

Bake for 25 minutes. Remove from oven and allow to cool for 5 or 10 minutes before serving.

(source: blog.fatfreevegan.com)

2 TBSP olive oil
1 large eggplant
1 medium onion, chopped
1 celery stalk, chopped
2 medium ripe tomatoes- peeled, seeded and chopped
1/4 cup water
2 TBSP wine vinegar
1 TBSP tomato paste
1 TBSP sugar
1/4 cup black olives, pitted and chopped
1/4 cup green olives, pitted and chopped
1 TBSP drained capers
Black pepper to taste
1-2 TBSP chopped fresh basil

Preheat oven to 375 degrees.  Brush a baking sheet with 1/2 TBSP olive oil and set aside.

Cut eggplant into 1/2 inch cubes.  Place eggplant in a colander, sprinkle with salt and drain for 30 minutes.  Rinse under cold water and pat dry with paper towel.  Arrange eggplant in a single layer on the baking sheet.  Brush with 1/2 TBSP olive oil and bake for 20 minutes, turning once.

Meanwhile, heat remaining TBSP of oil in a large nonstick skillet over medium heat.  Add the onion and celery, cook until soften but not browned; about 5 minutes.  Stir in the tomatoes, reduce heat to medium-low and cook uncovered, stirring occasionally until tomatoes are reduced to a pulpy consistency- about 25 minutes.

Add water, vinegar, tomato paste and sugar.  Blend well.  Stir in baked eggplant, olives and capers. Season with pepper.  Cook for 5 to 10 minutes, stirring occasionally until heated through.  Serve warm or at room temperature.

Some tips about posture:

• Stand up straight, don’t slouch or hunch over.
• Hold your head up and keep your eyes forward.
• Relax your shoulders. Roll the shoulders back and down, letting tension melt from your neck.
• Concentrate on your abdominal muscles. Keep them tight and engaged.

Your body needs water, so be sure to drink plenty of water before, during, and after walking. If your fingers swell while you’re walking, you need more water. Swelling is one of the first signs of dehydration. Plan to drink at least 16-24oz of water during your walk.

Remember to warm up and cool down. Take 3-5 minutes to stretch your legs before and after your walk. The biggest challenge to starting a fitness program is developing a habit. There will be days that you don’t want to walk and days that the weather is not cooperating. Walk daily with a goal of 5-6 days in mind, it will help you create the habit and keep your desire and motivation in check. Do not walk so fast that your gasping for breath. Walk at a pace where you can still hold a conversation, but you are slightly winded. Calculate your target heart rate to determine what is right for you.