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3    avocadoes

1/4 tomato, diced

1/4 onion, diced

2    tablespoons chopped cilantro (optional)

4    drops lime or lemon juice


Salt to taste


Peel and mash avocadoes in large bowl. Add the remaining ingredients and mix. Serve immediately.

Ruth Penticoff brought this outstanding guacamole to our December 2007 meeting.
She received the recipe from Los Portales, 805 E. State St., Rockford. Thanks, Ruth!

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Tina's Easy Chocolate Tofu Pie


(A favorite at VIM potlucks by Tina Hallberg)


2-12.3 oz pkgs silken style tofu, firm or extra firm (can use lite)

2/3 cup granulated sugar

8 oz chocolate chips, melted 


Blend ingredients together in a blender.  Pour into a prepared graham cracker crumb crust pie shell.


Freeze for about 8 hours.


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Couscous Tabouli

2 cups water

1-1/2 cups couscous

2 tomatoes, chopped

1-15oz can garbanzo beans (chickpeas) rinsed and drained

½ cup fresh mint, chopped

6 green onions, thickly sliced

½ cup fresh lemon juice

freshly ground pepper to taste


Bring water to a boil.  Remove water from heat and ass the couscous.  Stir, cover and let rest for 5 minutes.  Fluff with a fork.  Cool slightly by placing in a colander.  Combine the remaining ingredients, except the pepper in a separate bowl.  Add the couscous and mix well.  Season with pepper.  May be served at room temperature or chilled.

285 calories per serving, 1.2g fat, 52.9g carbohydrates, 0 cholesterol, 219mg sodium, 6g fiber, 6 servings

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Baked Mushroom Enchiladas


1 Tbs water

1 medium onion

4 cups (12 oz) mushrooms, sliced

2 large tomatoes, chopped

1 tsp ground cumin

½ tsp ground black pepper

½ cup crumbled firm tofu

salt to taste

2 cups fresh or jarred salsa

8 flour tortillas

1 cup fat-free sour cream (or 1 package soft tofu blended with 2 tablespoons lemon juice and 1/4 cup water)

Saute onion in water until soft.  Add mushrooms, tomatoes, cumin, pepper, and tofu. Cook uncovered 10 minutes or until mushrooms are soft.  Salt to taste.  Preheat oven to 350 degrees F.  Spray a large baking dish with non-stick vegetable spray.  Place 1 cup salsa in bottom of dish.  Put vegetable mixture and 2 Tbs sour cream in each tortilla shell.  Roll and place seam side down.  Cover with remaining 1 cup salsa.  Bake 15 minutes.

Per serving: 124 calories, 4.5g protein, 2.7g fat, 20.8g carbohydrates, 0 cholesterol, 456mg sodium, 1.8g fiber, 8 servings

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Vegan French Toast

2 cups sliced bananas

3/4 cup vanilla soymilk

1 teaspoon cinnamon

8 slices day-old whole bread

1 teaspoon butter


Mix bananas, milk, and cinnamon in blender until smooth.  Dip bread in mixture, scraping off excess batter.  Cook on lightly greased griddle until lightly browned on both sides.


Per Serving: 330 Calories, 9.4g Protein, 60.9g Carbohydrates, 3mg Cholesterol, 391 mg Sodium, 8.2g Fiber


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Apple and Butternut Squash Soup

1 large butternut squash

1 tablespoon plus 1 teaspoon vegetable oil

1 large red onion, chopped

4 medium apples (any cooking variety), peeled, cored and diced

1 cube vegetable bouillon

1/2 teaspoon ground ginger

1/4 teaspoon ground nutmeg

4 cups water

1 cup soy milk - divided

1 teaspoon coarse salt, or to taste

1/2 teaspoon ground white pepper, or to taste


Preheat oven to 4000 F.


With sharp knife, cut squash lengthwise in half.  Scoop out and discard seeds and fibers.

Place squash halves cut side up in shallow baking dish.  Cover tightly with foil and bake until tender.  45-50 minutes.  Set aside to cool.


Meanwhile, in a large saucepan, heat oil over medium-low heat.  Add onion and cook, stirring occasionally, until golden, 8-10 minutes.


Add apples, bouillon cube, ginger, nutmeg and 4 cups water.  Mix well.  Increase heat to high and bring to a boil.  Reduce heat to low, cover and simmer until apples are tender, about 10 minutes.  Remove from heat.


Scoop out squash from shells (about 4 cups of flesh).  In food processor, puree half of the squash with 1/2 cup soy milk until completely smooth.  Transfer to medium bowl.  Repeat with remaining squash and 1/2 cup soymilk; add to bowl.


Transfer half of the apple mixture to food processor.  Purée until completely smooth.  Return to sauce pan.  Repeat with remaining apple mixture and add to saucepan along with squash purée.  Mix well.  Add a little more soy milk if mixture seems too thick.  Return pureed soup to a simmer over low heat.  Cook stirring occasionally, until flavors have blended and mixture is heated through, 5-10 minutes.  Stir in salt and white pepper and serve hot.


Per Serving: 98 Calories, 2.2g Protein, 4g Fat, 12.3g Carbohydrates, 0 Cholesterol, 399mg Sodium, 1.6g Fiber


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Super Easy, Low-Fat Sloppy Joes

1 cup onions, minced

1 cup green bell pepper, minced

2 cups textured vegetable protein pre-softened with 1-3/4 cups hot water

3/4 cup ketchup

3/4 cup chili sauce

1 teaspoon salt


Sauté onions, and green pepper in 1/4 cup water until well cooked.  Add rehydrated TVP to above mixture. Simmer 15 minutes.  Add remaining ingredients.  Cook until heated through.


Per Serving: 162 Calories, 15.5g Protein, .4g Fat, 24.1g Carbohydrates, 0 Cholesterol, 835 mg Sodium, 8.3g Fiber


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Strawberry Pudding (non-dairy)

1 12.3 oz pkg Mori-Nu Lite Tofu

1-1/2 cups strawberries, fresh or frozen

2 Tablespoons fresh lemon juice

1/3 cup sugar or other sweetener

1/4 teaspoon salt


Place all ingredients into a food processor or blender and blend until completely smooth.

Spoon into serving dishes and chill.


Per Serving: 167 Calories, 8.2g Protein, 3.7g Fat, 25g Carbohydrates, 0 Cholesterol, 202mg Sodium, 4g Fiber


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Holiday Recipes


Pumpkin Pie

1 pkg. Mori-Nu Lite firm tofu (12.3 oz.)

1 can (15 oz.) pumpkin

2/3 cup brown sugar (or maple syrup)

1 teaspoon vanilla

1½ teaspoons cinnamon

½ teaspoon ground ginger

¼ teaspoon ground cloves

1 teaspoon pumpkin pie spice

½ teaspoon salt (optional)

Preheat the oven to 350 degrees. Combine all ingredients in a food processor and process until very smooth. Pour into a pie crust and bake for 1 hour. Remove from the oven and chill for at least 2 hours before serving. Enjoy!

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Holiday Stuffed Pumpkin

1 large loaf whole wheat bread, cubed           2 1/2 teaspoons sage
4 1/2-5 cups vegetable broth                       1 1/4 teaspoons marjoram
1-2 medium-size onions                                 2-3 teaspoons poultry seasoning
3-4 stalks celery, chopped                           1/2 teaspoon rosemary
3 1/2 tablespoons soy sauce                         1 1/2 tablespoons parsley flakes

several twists of freshly ground pepper to taste

2 1/2 teaspoons thyme                       1 medium pumpkin or large winter squash

Preheat oven to 300. Bake bread cubes on a baking sheet for 15 minutes. Cook broth, onions, celery and seasonings in a medium saucepan for 20 minutes. Cut off the top of pumpkin or squash; save the cover. Clean out seeds and stringy portion. Rinse pumpkin well and set aside. Put bread cubes in large bowl, pour broth over bread and toss. Cover the bowl and allow liquid to be absorbed
for 10-15 minutes. Taste and adjust seasonings.

Preheat oven to 350. Place stuffing into pumpkin, cover with its top. Put in large baking dish, add 1 inch of water to dish. Bake for 1 1/2 hours or until fork pierces the pumpkin easily.

Mary McDougall (www.drmcdougall.com) has served this Thanksgiving dish for the last 27 years!

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Raw Cranberry Relish

Place the following in a food processor and chop to the size of rice:

12 ounces fresh whole cranberries                         1 peeled orange

2 tablespoons grated organic orange zest     1 medium apple, cored and chunked


Combine the processed mixture with the following in a mixing bowl:

1/2 cup crushed pineapple                       1 tablespoon minced fresh ginger

1/2 cup chopped pecans                          1/4 to 1/2 cup sugar

1/4 teaspoon cinnamon (optional)

Mix well and allow to set at least one hour. Buy extra bags of cranberries, make several batches of this recipe and freeze. Try adding the cranberry relish to oatmeal, salad dressings, or spoon it on top of cornbread.

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If you have a vegetarian recipe you would like to share, email it to info@vimlife.org.


email: info@vimlife.org

Vegetarians in Motion

Rockford, Illinois


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