Free Vegetarian Recipes and Menus from Nikki & David Goldbeck
Greetings,
Below are lots of FREE recipes from our
cookbooks. Most are from the new edition of American
Wholefoods Cuisine: 1300 Meatless Recipes from Short Order to Gourmet
– often called the "vegetarian Joy of Cooking."
Some recipes are from The
Good Breakfast Book, our vegetarian breakfast
cookbook featuring 485 recipes.
Others are from Eat
Well the YoChee Way our guide and cookbook which
develops an amazing food. This food which we call YoChee also known
as yogurt cheese is a remarkable creamy low-fat food which is also
high in calcium and protein.
You can learn more about these and other
books as well as watch a slide show about YoChee by visiting out
catalog by CLICKING HERE
We hope you enjoy these selections.
- Nikki & David Goldbeck
P.S. We’d love to hear about your experiences with our recipes.
Please write to us at CEM620(at)AOL.COM
CLICK BELOW FOR FREE VEGETARIAN RECIPES
Quick and Easy Recipes
Even when you don’t have much time for meal preparation, there
are many “made from scratch” wholesome and tasty meals you
can enjoy. Here is a sampling of easy dishes from American Wholefoods
Cuisine. Note, nondairy milk and soy cheese can be used
interchangeably with dairy products in any of these recipes. A
non-hydrogenated spread can replace butter. Most of the recipes can
be multiplied to serve more than the 1-4 specified.
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Chickpea Salad |
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An excellent sandwich filling, or put a scoop on a salad platter.
1 cup cooked chickpeas, drained
1 stalk celery, chopped
Up to ¼ cup chopped raw onion
1 hard-cooked egg, optional
1 generous table regular or vegan mayonnaise
Dash prepared mustard
Lemon wedge
Salt, pepper
Grind the chickpeas in a food processor or food mill, or mince fine
by hand.
Combine with the celery, onion, and egg if using. Add mayonnaise and
mustard to taste. Squeeze in lemon juice (which reduces the need for
salt). Season with salt and pepper to taste.
Yield: about 2/3 cup; enough for 2 servings |
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Deviled Tofu |
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Another flavorful sandwich or stand-alone salad.
8 ounces tofu (any variety)
2 teaspoons prepared mustard
½ teaspoon soy sauce
1/8 teaspoon turmeric (for color)
¼ cup minced green pepper
¼ cup minced onion, optional
Salt
1/8 teaspoon paprika
Mash tofu with a fork until crumbly. Add remaining ingredients,
except for paprika, and mix well. Sprinkle paprika on top.
Yield: 1½ cups, enough for 3 to 4 servings |
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Grilled Open-Face Tofu Sandwich |
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A quick entrée for one or a crowd.
4 ounce piece tofu (any variety)
2 slices whole grain bread
Prepared mustard
Soy sauce
Tomato slices
Mayonnaise, regular or vegan, optional
Slice tofu in 4 thin pieces. Press with absorbent paper to remove
excess moisture.
Toast bread lightly and spread lightly with mustard. Top each with
half the tofu and season lightly with soy sauce. Place tomato slices
over the tofu. Broil or top brown until tofu is lightly colored.
Serve hot with a dollop of mayonnaise on top, if desired, for extra flavor.
Yield: 1 serving |
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On-Pot Baked Macaroni and Cheese |
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The name says it all. For fans of this American favorite, nothing
could be easier.
2 ¼ cups uncooked whole wheat elbows, spirals or small shells
1 cup shredded cheddar or cheese of choice
1½ cup dairy or plain, unsweetened soy milk
1 tablespoons whole grain cracker or dried bread crumbs
1 tablespoon wheat germ
½ tablespoon butter or oil
Preheat oven to 3500F.
Combine pasta and cheese in a greased, shallow 1-quart baking dish.
Add milk. Cover and bake for 30 minutes. Mix after 15 minutes to
submerge pasta in milk.
Combine crumbs and wheat germ. After 30 minutes, remove cover and
sprinkle crumb mixture over pasta. Dot top with butter or drizzle
with oil. Bake uncovered for 10 minutes.
Yield: 2 servings |
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Tomato Shells |
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Homemade “canned” spaghetti. Serve as is, or add a cup of
cooked favorite beans for a more substantial meal.
2 tablespoons olive oil
3 cups small uncooked whole wheat shells or elbows
¼ cup chopped onion
½ cup chopped celery
½ cup chopped green pepper
1 clove garlic, minced
4 cups tomato juice
½ teaspoon salt
¼ teaspoon hot pepper sauce
Heat oil in a 3-quart saucepan. Sauté pasta and vegetables
over moderate heat for about 10 minutes, until pasta begins to color
slightly. Stir occasionally to prevent sticking.
Add tomato juice and seasonings. Bring to a boil. Cover and simmer
over low heat for about 20 minutes, until pasta is tender.
Yield: 4 servings |
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Skillet Corn, Chilies and Cheese |
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A quick and easy vegetable entrée to serve on rice or crisp tacos.
1 tablespoon olive oil
1 clove garlic, minced
1 small onion, chopped
4-ounce can chilies, drained
2 cups fresh or frozen corn kernels
½ teaspoon salt
4 ounces mild cheddar, Jack or mozzarella cheese, cut in cubes
Plain yogurt or YoChee, optional
Heat oil in a skillet. Sauté garlic and onion until soft but
not brown, about 3 minutes.
Cut chilies into 1-inch strips and add to pan along with corn and
salt. Cover and cook over low heat for about 5 minutes, until corn is tender.
Add cheese cubes, cover and cook without stirring until cheese runs.
Be sure to wait until just before serving to add the cheese so it is
soft and runny.
Spoon on rice, tacos or other grain or bread base of choice. Top with
spoonfuls of yogurt or YoChee, if desired.
Yield: 2 servings |
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Peanut Butter Loaf |
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One of the easiest nut-grain loaves to assemble. Very good eating
plain, or with catsup or mustard.
1 cup smooth or crunchy natural peanut butter
1 cup soft whole wheat bread crumbs
1 cup cooked brown rice
1 stalk celery, chopped
1 egg beaten
1 cup dairy or nondairy milk
1 teaspoon soy sauce
Preheat oven to 3500F.
Combine all the ingredients in a mixing bowl and stir until evenly
blended. Place in a well-oiled 8-inch loaf pan. Bake for 45 minutes,
or until top is firm and brown.
Cool for at least 10 minutes in pan before turning out. Serve warm,
at room temperature, or even chilled.
Yield: 4 to 6 servings. |
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Potatoes Pizzaoila |
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A variation on “pizza” that is always a hit.
1 pound potatoes
1 tablespoon olive oil
1 clove garlic, chopped
1 sweet Italian pepper or ½ medium green pepper, cut in thin strips
½ teaspoon salt
½ teaspoon oregano
Pepper
1 cup tomato juice
½ cup diced fresh tomatoes
4 ounces sliced or 1 cup shredded mozzarella cheese
Scrub potatoes and cut into thin slices, barely 1/8 inch thick. Use a
food processor fitted with a slicing blade if you have one.
Heat oil in a 10-inch skillet. Sauté garlic, pepper and
potatoes for about 5 minutes, stirring occasionally, until potatoes
begin to turn transparent.
Add seasonings, juice and fresh tomatoes. Cover and simmer over low
heat 30 to 40 minutes, until potatoes are tender. Stir once or twice
during cooking to bring potatoes on bottom to top for even cooking.
Just before serving, top with cheese, remove from heat, cover and let
stand for 1 to 2 minutes to melt.
Yield: 2 large to 4 small servings
Note: For single serving, halve recipe and prepare in an 8-inch
skillet; for double the recipe, use a 15-inch skillet. |
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Spinach and Chickpeas with Feta |
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A Greek favorite. Serve with whole wheat pita bread to sop up the
delicious juices.
3 cups cooked chickpeas, drained
½ cup bean liquid
1 tablespoon olive oil
1 pound spinach, chopped
1 teaspoon cumin
1 tablespoon lemon juice
8 ounces (1 1/3 cups) crumbled feta cheese
Pepper
Combine chickpeas, liquid, oil, spinach and cumin in a large pot.
Cover and cook over low heat until spinach is tender and everything
else is quite hot. This will take 5 to 10 minutes.
Stir in lemon juice, crumble in feta, add a generous amount of
pepper, and remove from heat. Serve hot or at room temperature.
Yield: 6 servings. |
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Bean Burgers |
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Cook indoors or out and serve as you would any other burger: on a
whole wheat bun with lots of fixings. Loaded up, a burger is a burger.
1 1/3 cups sunflower seeds or 2 cups sunflower seed meal
4 cups cooked red or pink beans, drained
½ cup chopped onion
1 teaspoon chili powder
½ teaspoon salt (omit if beans are well salted)
3 to 4 tablespoons catsup
Wheat germ
Using a food processor fitted with a steel cutting blade, grind seeds
to a fine meal and transfer to a large mixing bowl. Grind beans.
Mix ground beans, onion, chili powder and salt to taste into the
sunflower meal. Add enough catsup to make the mixture damp enough to
shape without becoming too soft. If too soft, add wheat germ as needed.
Shape into patties, using about 1/3 cup mixture for each.
To cook, sauté in oil; or, bake in a 3500F. oven
about 20 minutes, until brown and crusty on the surface; or, broil 3
inches from the heat for about 5 to 8 minutes on each side.
Yield: 12 burgers, 6 servings |
Recipes from the Nikki & David
Goldbeck's American Wholefoods Cuisine, Eat Well the YoChee Way and
The Healthiest Diet in the World. ©
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