Guacamole

Tina's Easy Chocolate Tofu Pie

Couscous Tabouli

Baked Mushroom Enchiladas

Vegan French Toast

Apple and Butternut Squash Soup

Super Easy, Low-Fat Sloppy Joes

Strawberry Pudding (non-dairy)

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.

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.

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

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

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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