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Meat Substitute Recipes Thread

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Last post 04/12/2017

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      Hi all I'm interested in sharing meat substitute recipes... it helps when going veggie to have a meat-like substitute, to replace what you usually like to eat... I know sometimes I miss the taste of certain foods, and this helped me in the beginning not to be tempted to going back and eating the real stuff, lol... anyway, if you all know of any other meat/chicken/fish/pork substitute dishes, maybe we can share them on this thread. Would love to know more about how to create/cook them, and to collect as many recipes as we can to share. Thanks!

      These are a couple of mock tuna fish recipes I really like... they're great to take to work either as a sandwich or a salad in itself... also have a great mock meatloaf/hamburger recipe that will be posted later.

      THE JAZZY VEGETARIAN'S MOCK TUNA SALAD

      http://www.jazzyvegetarian.com/easy_summer_luncheon_episode_407/

      Makes 2 servings

      1 block (about 8 ounces) tempeh, cubed
      1 nori sheet, toasted (Nori or Sushi Nori can be found in health food stores or the natural foods aisle of some supermarkets)
      2 tablespoons vegan mayonnaise
      1 heaping teaspoon Dijon mustard
      1 teaspoon all-purpose seasoning
      1/4 teaspoon turmeric
      1/4 teaspoon sea salt
      Freshly ground pepper, to taste
      (**sometimes I like to add very finely chopped black olives as well)

      Steam the tempeh for 10 minutes. Place the steamed tempeh in a medium bowl and mash it using a potato masher or large fork; set it aside to cool. While the tempeh cools, place the nori in a blender and process into coarse crumbs. Add the nori to the mashed tempeh. Add the vegan mayonnaise, Dijon, all-purpose seasoning, turmeric and salt. Add pepper to taste. Mix all of the ingredients together until well combined.

      Cover and refrigerate for 2 to 4 hours, or until completely chilled.

      Serve on a bed of crisp lettuce, or make an open-face sandwich by taking one slice of whole-grain bread and topping it with a generous portion of the mock tuna. Garnish with tomato slices and fresh sprouts, if desired.

      ================

      WHOLE FOODS MOCK TUNA SALAD

      http://www.wholefoodsmarket.com/recipe/mock-tuna-salad

      Ingredients:

      1 cup sunflower seeds
      1 cup raw almonds
      1/3 cup finely chopped celery
      1/3 cup finely chopped pickles
      1/4 cup finely chopped red onion
      2 tablespoons chopped fresh dill
      2 tablespoons maple syrup or agave nectar
      2 tablespoons lemon juice
      1 teaspoon kelp granules
      1 teaspoon ground black pepper
      1/2 teaspoon sea salt

      Method:
      Put sunflower seeds and almonds into a large bowl, cover by 2 inches with water, cover and set aside at room temperature to let soak for 10 to 12 hours; drain well.

      Pulse sunflower seeds and almonds in a food processor until very finely chopped, scraping down the sides of the bowl as you go. Transfer to a large bowl and stir in celery, pickles, onions, dill, maple syrup, lemon juice, kelp, pepper and salt. Serve immediately, or cover and chill until ready to serve.

        These are vegetarian meatloaf recipes, which can also be used as "Vegetarian Hamburger" patties. I copied the recipes in case the links to them may not be working one day.

        TWO BEAN MEATLESS MEATLOAF (Vegan, Gluten-Free)

        http://wholefully.com/2011/09/28/two-bean-meatless-meatloaf-vegan-gluten-free/

        The two different types of beans help the texture approximate regular meatloaf. The pinto beans become smooth and creamy, while the chickpeas tend to keep some of their shape. Try experimenting with other types of beans to find your perfect combo.

        Serves 4-6

        Ingredients:
        For the Glaze:

        1/2 cup ketchup
        2 tablespoons molasses
        1 teaspoon chili powder
        2 tablespoons mustard
        1/4 cup water

        For the meatloaf:

        1 cup oats
        1 small onion, diced
        1/2 large green pepper, diced
        2 cloves garlic
        1/2 cup sunflower kernels
        1 can chickpeas, drained and rinsed
        1 can pinto beans, drained and rinsed
        2 tablespoons chili powder
        2 tablespoons vegan Worcestershire sauce
        Salt and pepper, to taste

        Directions:
        Preheat oven to 375?.
        In a small bowl, whisk together all glaze ingredients. Set aside.
        In a food processor, pulse the oats until chopped well, but not into a powder.
        Add onion, green pepper, garlic and sunflower kernels and pulse again until well combined.
        Add in chickpeas, pinto beans, chili powder, Worcestershire, salt and pepper. Pulse until beans are almost nearly pureed. Leave a little bit of texture.
        Spoon bean mixture into a greased loaf pan and even out.
        Pour glaze over bean mixture.
        Bake for 30-35 minutes or until glaze is caramelized and loaf is solid.

        BLACK BEAN AND QUINOA LOAF (Vegan)
        http://www.thelovinforkful.com/black-bean-and-quinoa-loaf/
        Author: The Lovin' Forkful
        Recipe type: Main Course
        Serves 8

        Ingredients
        3 Tablespoons chia seeds
        1/2 cup warm water
        2 cups cooked quinoa (see note)
        1 tablespoon olive oil
        1 onion chopped
        4 garlic cloves, minced
        1 medium size carrot, chopped
        2 celery stalks, chopped
        salt and ground black pepper, to taste
        1 19 oz. can no-salt-added black beans, rinsed and drained
        3/4 cup rolled oats
        1 teaspoon basil
        1 teaspoon oregano
        2 Tablespoons soy sauce
        1/2 cup tomato sauce

        Instructions
        Preheat over to 350 degrees and line a loaf pan with parchment, so that the parchment paper hangs over the edges by 2 inches. This makes it easy to remove the baked loaf.

        Chia egg: Mix 3 Tablespoons of chia seeds with 1/2 cup warm water and stir well. Refrigerate for at least 15 minutes, so it can gel up.

        Finely chop the onion, garlic, carrot and celery (I used a food processor).

        Heat the olive oil in a pan, over medium heat, and saute the vegetables for 4 or 5 minutes. Season with salt and pepper and set aside.

        In a food processor, combine the beans, oats, basil, oregano, soy sauce and tomato sauce. Pulse until a sticky paste is formed. Mix in a large bowl with the sauteed vegetables, 2 cups of cooked quinoa and the chia egg. Stir well.

        Taste and adjust seasonings.

        Turn the mixture into the loaf pan and spread out with a spoon. Press the mixture firmly and evenly into the pan.

        Bake at 350 for about an hour. Rest on a cooling rack for ten minutes, then lift the loaf from the pan using the excess parchment paper. Peel off the parchment and serve on a platter, garnished with fresh herbs.

        Notes
        1 cup dry quinoa yields about 3 cups cooked quinoa. To cook 1 cup quinoa, you need about 2 cups liquid.

        Rinse the quinoa in a mesh strainer. Place 2 cups water (or broth) and 1 cup quinoa in a medium-sized saucepan. Turn the heat up to high, and bring the water and quinoa to a boil. Once it has reached a full boil, turn the heat down to medium, place the lid on the saucepan, and simmer the quinoa for 15 minutes, or until all of the water is absorbed.

        REALLY GOOD VEGETARIAN MEATLOAF (REALLY!)
        http://www.food.com/recipe/really-good-vegetarian-meatloaf-really-33921
        By SaraFish
        Total Time 1hr 25mins
        Prep 10 mins
        Cook 1 hr 15 mins

        High in fiber and protein, low in fat, easy and really yummy! I've always thought meatloaf looks and smells so delicious and savory so, as a vegetarian, I decided to make a no-meat version! This is basically our favorite meatloaf recipe but with cooked mashed lentils instead of ground meat. The result is a very tasty dinner!

        Servings 4-6
        Ingredients:
        2 cups water
        1 teaspoon salt
        1 cup lentils
        1 small onion, diced
        1 cup quick-cooking oats
        3/4 cup grated organic or vegan cheese (flavor of your choice)
        1 organic egg, beaten or vegan egg subsitute
        4 1/2 ounces spaghetti sauce or 4 1/2 ounces tomato sauce
        1 teaspoon garlic powder
        1 teaspoon dried basil
        1 tablespoon dried parsley
        1/2 teaspoon seasoning salt
        1/4 teaspoon black pepper

        Directions
        Add salt to water and boil in a saucepan.
        Add lentils and simmer covered 25-30 minutes, until lentils are soft and most of water is evaporated.
        Remove from fire.
        Drain and partially mash lentils.
        Scrape into mixing bowl and allow to cool slightly.
        Stir in onion, oats and cheese until mixed.
        Add egg, tomato sauce, garlic, basil, parsley, seasoning salt and pepper.
        Mix well.
        Spoon into loaf pan that has been generously sprayed with Pam (non-stick cooking spray) or well-greased.
        Smooth top with back of spoon.
        Bake at 350 degrees for 30- 45 minutes until top of loaf is dry, firm and golden brown.
        Cool in pan on rack for about 10 minutes.
        Run a sharp knife around edges of pan then turn out loaf onto serving platter.

        Readers commented they also
        ---added celery, red onion and mixed BBQ sauce with the tomato sauce to make it even better
        or added chopped celery,carrots, and mushrooms
        or substituted oats with seasoned bread crumbs

        (poster's note: I haven't made the recipe below, so can't vouch for it's taste. Not sure if I was crazy about walnuts and carrots together, but if someone makes it and likes it, let us know if it's any good, lol)

        WALNUT, ONION AND CARROT RICE LOAF
        From Vegetarian Journal magazine
        https://www.vrg.org/journal/vj2007issue4/vj2007issue4.pdf

        Ingredients:
        1 Tablespoon oil
        1 cup chopped onions
        1 cup diced carrots
        Water, if needed
        1 1/4 cups cooked brown rice (any variety)
        1 1/2 cups dried bread crumbs
        1/2 cup lightly toasted, chopped walnuts (pecans or hazelnuts can be substituted)
        1/2 cup silken tofu, beaten
        1/2 teaspoon oregano
        1/4 teaspoon pepper
        1/4 teaspoon garlic powder

        Heat a heavy skillet over medium heat. Add oil and onions and saut? the onions until soft. Stir in carrots, cover, and cook until carrots are soft. Add a small amount of water, if necessary. Remove from heat.

        Preheat oven to 350 degrees. Line a loaf pan with parchment paper.

        In a large mixing bowl, blend the saut?ed vegetables and cooked rice with the bread crumbs, walnuts, tofu, oregano, pepper, and garlic powder. Mix well.

        Place mixture in the prepared loaf pan and bake for 40 minutes or until done.

          VEGETARIAN FISH AND CHIPS

          https://delishably.com/special-diets/Vegetarian-fish-and-chips

          Ingredients.

          1-2 packets of Halloumi cheese

          125 g plain flour

          1/4 tsp white pepper

          1/4 tsp salt

          Few drops of vegetable oil for the batter and enough to cover the 'fish' as it fries.

          125 ml warm milk and water, about half and half

          1tsp baking powder

          400g potatoes

          Method.

          Sift the dry ingredients into a bowl, make a well in the middle of the flour and then add the oil and a small amount of the half milk, half warm water mixture. Stir slowly bringing down more and more of the flour mixture until it is all combined. Beat well until it is very smooth, you can do this by hand or use an electric beater. For an extra crisp batter mixture add an extra spoonful of baking powder to the dry ingredients.

          Wash the potatoes but do not peel. Cut them into wedges or chunky chip shapes and spread them out onto a lightly greased baking sheet, sprinkle them with salt and pepper to taste. Place the baking sheet onto the middle shelf of an oven pre heated to 180c, they will take approximately forty minutes to cook depending on how chunky you have made your wedges. Once the wedges are cooked and golden turn the oven down as low as it will go and leave the wedges to keep hot. They won't burn but will stay hot and crispy until you are ready to serve them.

          Cut the Halloumi into either thick finger shapes, wedges cut to resemble fish filets or simply cut into chunks. Pat the cheese shapes dry with kitchen towels or a clean tea towel and then dip them into the batter mixture making sure that they are completely coated.
          Shallow frying the halloumi in a frying pan.

          Heat the oil to 150c, this dish is best cooked in a deep fat fryer, but if you don't have one of those you can use a large heavy based saucepan instead, or even a shallow frying pan, but be very careful not to overfill it as the hot oil can easily bubble over with disastrous results.

          Drop the battered cheese pieces into the hot oil one at a time, do not overload the pan as it's better to cook the cheese in batches than risk it burning or sticking to the pan. Once cooked drain well onto absorbent kitchen paper. You can always put the cooked pieces onto a tray and keep them hot in the oven with the wedges or chips.

          Serve with minted peas, mushy peas, or a nice tossed green salad, and garnish with fresh parsley, lemon wedges and a little tartar sauce. Delicious.

          ******************

          BRITISH STYLE FISH & CHIPS (Vegetarian)

          http://www.foodgeeks.com/recipes/british-style-fish-n-chips-vegetarian-18033

          davidloomis

          0:30 prep
          2:00 total
          Yield 2 servings

          Ingredients
          1 lb. firm tofu
          1 bottle malt vinegar
          1 cup flour
          1 cup bitter or stout beer
          1 tsp. paprika
          1/2 tsp. salt, or to taste
          1/4 tsp. pepper, or to taste
          2 cups peanut oil or Crisco for deep-frying
          3 Frozen potato chips or potatoes cut into finger shapes

          Instructions

          Drain the tofu and then press it between two cutting boards with weight on top (books, plates, etc.) Let it squeeze for an hour or so, then place the tofu into a bowl of malt vinegar and place it in the fridge. You don't really need to cover the tofu with the malt vinegar, but the more the better. Let it marinade for as long as you can, preferably overnight.

          To make the beer batter, simply mix the equal amounts of flour and beer along with the spices.

          Heat the oil in a fry pan or wok to medium high. Cook your chips and place them in a warm oven.

          While the chips are cooking take the marinated tofu out of the fridge and pat it dry. Cut the tofu lengthwise into bars that resemble fish sticks. Dunk the tofu bars into the batter and then place them in the hot oil one by one. Be sure they're coated thoroughly with the batter. You can even drizzle a little more batter on them as they fry. Deep-fry them until the batter turns a nice golden brown. Be careful to not let them stick together. Remove with tongs and place on paper towels.

          Serve right away with chips and more malt vinegar.

          NOTES:

          If you plan ahead, freeze and then thaw the tofu for a firmer texture.

          Pressing the tofu between cutting boards helps remove excess moisture so that it will soak up more of the malt vinegar.

          Be sure NOT to use the kind of tofu that comes in the hermetically sealed foil packs that resemble juice boxes, as it is too soft.

            Video of Paul's daughter Mary demonstrating how to make Black Bean Burgers
            https://www.youtube.com/watch?v=ackT5WlBP2k

            Video of Linda McCartney showing how to cook "Chili Non Carne" (Meat-free Chili)
            https://www.youtube.com/watch?v=9AHUcOBBhw8
            or https://www.youtube.com/watch?v=uUkeUBvwfug

              LadyLeslie:Video of Paul's daughter Mary demonstrating how to make Black Bean Burgers
              https://www.youtube.com/watch?v=ackT5WlBP2k

              Video of Linda McCartney showing how to cook "Chili Non Carne" (Meat-free Chili)
              https://www.youtube.com/watch?v=9AHUcOBBhw8
              or https://www.youtube.com/watch?v=uUkeUBvwfug

              Those black bean burgers looked delicious, wondering about trying it with pinto beans as well. You could almost smell Linda's chili as well. Thanks for sharing those links. Discovered some other you tubes with Linda as well.

              What was that lute harp topped instrument, do you know? Remember that from a vid Paul made.

                Hi Loves2Travel! Thanks for your reply

                Those black bean burgers looked delicious, wondering about trying it with pinto beans as well. You could almost smell Linda's chili as well.

                Yes, both of the foods look very delicious, and the burgers would probably work with any kind of beans... except green beans of course, lol!

                Thanks for sharing those links. Discovered some other you tubes with Linda as well.

                You're welcome! I created a thread for Linda's vegetarian cooking videos at
                http://maccaboard.paulmccartney.com/phpBB2/viewtopic.php?t=92248 - if you find any others, that aren't listed there, feel free to add them there, so we can have them all together.

                What was that lute harp topped instrument, do you know? Remember that from a vid Paul made.

                Which video did you see the lute harp topped instrument in? I didn't see it in either the Mary or Linda videos mentioned above? Thanks

                  LadyLeslie:Hi Loves2Travel! Thanks for your reply

                  Those black bean burgers looked delicious, wondering about trying it with pinto beans as well. You could almost smell Linda's chili as well.

                  Yes, both of the foods look very delicious, and the burgers would probably work with any kind of beans... except green beans of course, lol!

                  Thanks for sharing those links. Discovered some other you tubes with Linda as well.

                  You're welcome! I created a thread for Linda's vegetarian cooking videos at
                  http://maccaboard.paulmccartney.com/phpBB2/viewtopic.php?t=92248 - if you find any others, that aren't listed there, feel free to add them there, so we can have them all together.

                  What was that lute harp topped instrument, do you know? Remember that from a vid Paul made.

                  Which video did you see the lute harp topped instrument in? I didn't see it in either the Mary or Linda videos mentioned above? Thanks

                  Thank you!! Just realized it was another vid I went on to, from yours.
                  https://m.youtube.com/watch?v=waRiLXtxKBs
                  Linda's Kitchen. At about .29 you can see it behind Linda. I had also seen it in a Paul video, one time, maybe sitting on the same sofa.

                  Going to try those meatloaf recipes too ^

                    Thank you!! Just realized it was another vid I went on to, from yours.
                    https://m.youtube.com/watch?v=waRiLXtxKBs
                    Linda's Kitchen. At about .29 you can see it behind Linda. I had also seen it in a Paul video, one time, maybe sitting on the same sofa.

                    Hi Love2Travel, I looked on the video and I can't figure out what kind of instrument it is either, lol... it looks like a mandolin with a harp on top, rather than chord strings at top... interesting!

                    Going to try those meatloaf recipes too

                    That's great! You'll have to let us know how they turned out

                      love2travel:What was that lute harp topped instrument, do you know? Remember that from a vid Paul made.

                      That's a harp lute. There's bound to be a video on Youtube of someone playing one.

                        And there is.
                        https://www.youtube.com/watch?v=r7hOHrivWD0

                          HaileyMcComet wrote:

                          That's a harp lute. There's bound to be a video on Youtube of someone playing one.

                          And there is.
                          https://www.youtube.com/watch?v=r7hOHrivWD0

                          Thanks so much for finding this! Am glad to know more about this instrument. It's wonderful how knowledgeable Paul was about different musical instruments, he must have collected so many different ones. I can picture him trying to play that!

                          Edited to add: A wikipedia page about the instrument gives more information about it's history https://en.wikipedia.org/wiki/Harp_lute

                            HaileyMcComet:And there is.
                            https://www.youtube.com/watch?v=r7hOHrivWD0

                            Thanks so much for finding that!!! Two great instruments in one!!

                            Here's a harpist playing the same instrument...

                            https://m.youtube.com/watch?v=PxgD90mRP-A

                            And in this one, she's adding chords to change the notes, a very versatile instrument.

                            https://m.youtube.com/watch?v=JsxGi9Nspyw

                              It's interesting to watch a harpist play a harp lute since they're essentially stringed opposite. It's like a right handed guitarist playing left handed.

                                Basic Seitan (Vegetarian poultry substitute-- can be used in stir fry recipes and casseroles)

                                http://allrecipes.com/recipe/238521/basic-seitan---wheat-meat-vegan-meat-substitute/

                                Prep Time/Servings/Calories
                                Prep Time: 15 min.
                                Cooking Time: 1 hour
                                Ready in: 1 hr 30 min
                                3 servings
                                304 cals

                                Dough:
                                1 cup vital wheat gluten
                                3 tablespoons nutritional yeast
                                1/2 cup vegetable broth
                                1/4 cup liquid amino acid (such as Bragg's(R))
                                1 tablespoon olive oil
                                1 1/2 teaspoons minced garlic

                                Cooking Broth:
                                4 cups vegetable broth
                                4 cups water
                                1/4 cup tamari

                                Stir vital wheat gluten, nutritional yeast, 1/2 cup vegetable broth, liquid amino acid, olive oil, and garlic in a bowl until ingredients come together into a ball. Knead ball until dough has a rubbery texture. Divide dough into 3 equal pieces and shape into 1/2-inch thick patties.
                                Bring 4 cups vegetable broth, water, and tamari to a boil in a large pot. Carefully place patties into boiling broth; cover pot and return to a boil. Set lid slightly askew to vent steam and reduce heat to low. Continue simmering patties until firm, turning patties occasionally, about 1 hour. Remove pot from heat and set lid aside. Allow patties to cool in broth for 15 minutes before serving.

                                Cook's Notes:
                                This will make roughly one pound of seitan.
                                You can store seitan in an airtight container covered with the broth. Do not discard the broth though. It makes a SUPER rich soup base!

                                Editor's Note:
                                The nutrition data for this recipe includes the full amount of the broth ingredients. The actual amount of the broth consumed will vary.

                                  VEGAN JACKFRUIT PHILLY CHEESESTEAK SANDWICH

                                  http://www.onegreenplanet.org/plant-based-recipes/vegan-jackfruit-philly-cheesesteak-sandwich/

                                  Serves 4

                                  Ingredients:
                                  2 Tbs. extra-virgin olive oil, divided
                                  1 large onion, sliced
                                  2-20 oz. cans of jackfruit in brine, drained and rinsed
                                  1/2 tsp. garlic powder plus extra for sprinkling
                                  1/2 tsp. onion powder
                                  1/2 tsp. paprika
                                  1/2 tsp. celery seed
                                  1/2 tsp. kosher salt
                                  1/4 tsp. black pepper
                                  A pinch of cayenne pepper
                                  1 Tbs. chickpea flour
                                  1/4 cup low-sodium vegetable broth
                                  2 Tbs. gluten-free, vegan Worcestershire sauce
                                  1 Tbs. balsamic vinegar
                                  4 gluten-free rolls
                                  1/4 cup vegan mayo
                                  1 cup vegan cheddar cheese

                                  PREPARATION

                                  Preheat the oven to 400 degrees.

                                  In a skillet that has a lid, heat 1 Tbs. of oil over medium heat. Add the sliced onions and cook for 3 minutes until they start to soften. Lower the heat to medium-low and let the onions cook, stirring often, until they are browned and caramelized. This should take about 20 minutes. Transfer to a plate and set aside.

                                  While the onion is cooking, prepare the jackfruit. After rinsing them in water to get rid of the salty brine, dry the jackfruit pieces in a clean towel.
                                  Using a paring knife, cut the triangular core out of each piece of jackfruit. Slice the cores into small pieces. Place the jackfruit into a bowl.

                                  Add the garlic powder, onion powder, paprika, celery seed, salt, black pepper and cayenne pepper to the bowl. Mix well so that the jackfruit is completely coated with the spices.

                                  Put the jackfruit into the dry skillet and toast them over medium-high heat for about 5 minutes. This will lock in the spices.

                                  Add the remaining Tbs. of oil to the skillet. Stir the jackfruit so that it gets coated with some oil. Add the caramelized onions to the pan and mix it with the jackfruit. Add the flour and mix it well into the oil, onions and jackfruit. This will help make the gravy. Add the vegetable broth, Worcestershire sauce and balsamic vinegar. Mix well. Lower the heat to medium, cover the skillet and let the jackfruit and onions simmer for about 15 minutes, until it is soft and tender.

                                  When the jackfruit is soft, use two forks to pull the pieces apart and shred them. Transfer the shredded jackfruit to a large baking sheet. Arrange it in a single layer and bake for 15 minutes. This will make the jackfruit chewier.

                                  Set the oven to broil. Slice open the rolls and spread a thin layer of mayo on each bottom piece. Sprinkle with some garlic powder. Mound the jackfruit on 4 bottoms of the rolls. Top with the shredded cheese. Place the rolls on the baking sheet, all face up. Broil for 2-3 minutes. Be sure to watch it so it doesn't burn. Remove from the oven and place the tops of the rolls over the jackfruit.

                                  Serve while hot.

                                    Soy-Free Meat Crumbles [Vegan]

                                    http://www.onegreenplanet.org/vegan-food/recipe-homemade-veggie-full-ground-meat/

                                    This faux "ground beef" (or "meaty crumbles") is a delicious alternative to the store-bought processed soy products. The mixture conveys the idea of meat without using any artificial ingredients or soy.

                                    You can use this "meat" as a base for lasagna or as the main ingredient in a wonderful torti?re (meat pie) that's impressive served as the main dish at a holiday meal. Alternatively, simply sprinkle some over your spaghetti and marinara sauce (I wouldn't recommend cooking it in the sauce, as it will simply dissolve right in -- though the flavors will still be delicious!). I've also used this "meat" as a topper over pizza, added it to wraps, and sprinkled my chili with it.

                                    Smoky, meaty, all natural, a good source of protein -- and entirely plant-based. What better reason do you need to give up that meat?

                                    INGREDIENTS
                                    1 medium head cauliflower, trimmed and washed, broken into florets (about 1 pound/450 g after trimming)
                                    2 cups (250 g) raw walnut halves
                                    2 Tbsp (30 ml) extra virgin olive oil, preferably organic
                                    2 cloves garlic, minced, or 1tsp (5 ml) garlic powder
                                    1/4 tsp (1 ml) dried sage
                                    1/2 tsp (2.5 ml) smoked paprika
                                    1 tsp (5 ml) liquid smoke
                                    1/2-3/4 tsp (2.5-3.5 ml) fine sea salt, to taste
                                    2 Tbsp (30 ml) Bragg's liquid aminos, soy sauce, or tamari (omit for an entirely soy-free "meat")

                                    PREPARATION
                                    Preheat oven to 350 F (180C). Line a large rimmed cookie sheet or rectangular pan with parchment, or spray with nonstick spray.
                                    In a food processor, blend the cauliflower and nuts to a fine meal. Depending on how grainy you like your "meat," it can be more or less fine; I made mine like a coarse cornmeal.

                                    Transfer the mixture to a large bowl and add remaining ingredients.

                                    Using your (clean) hands, knead everything together thoroughly, until the grounds are uniformly coated.

                                    Turn the mixture into the pan and spread out evenly. Bake for 45 minutes and up to 1 hour 15 minutes (it will depend on the size of the pan and how thick the mixture is when you first begin to bake it), stirring after 30 minutes and then every 15 minutes after that, until the meat is dry and brown (if the layer underneath comes up looking wet and white-as cauliflower tends to do-then you need to keep baking). The grounds will begin to separate and intensify in color as they roast.

                                    Once the meat is cooked, you can cool, package, and freeze it for later use, or use it right away. Will keep, up to 3 days, covered in the refrigerator. May be frozen.

                                      BBQ JACKFRUIT SANDWICHES (VEGAN) WITH AVOCADO SLAW

                                      http://minimalistbaker.com/bbq-jackfruit-sandwiches-with-avocado-slaw/

                                      Prep time: 5 mins
                                      Cook time: 25 mins
                                      Total time: 30 mins

                                      Simple, 30 minute BBQ jackfruit sandwiches that will fool any meat lover! A crunchy, cool avocado slaw and roasted salted cashews add even more texture and flavor. The perfect vegan substitute for pulled pork.

                                      Author: Minimalist Baker
                                      Recipe type: Entree
                                      Cuisine: BBQ, Vegan
                                      Serves: 4-5

                                      Ingredients:

                                      BBQ JACKFRUIT
                                      2 20-ounce cans young green jackfruit in water (NOT in syrup or brine)
                                      1/4 cup BBQ seasoning (2 Tbsp brown sugar + 1 tsp paprika + 1 tsp garlic powder + 1/2 tsp salt + 1/2 tsp pepper + 1/2 tsp chili powder)
                                      3/4 cup BBQ sauce (ensure it's vegan) + more for topping

                                      AVOCADO SLAW (optional)
                                      2 cups shredded cabbage + carrots (Trader's has a great cruciferous veg mix)
                                      1/2 ripe avocado
                                      1 Tbsp maple syrup (or sweetener of choice)
                                      1 lemon or lime, juiced
                                      Salt + Pepper to taste
                                      (water to thin)

                                      FOR SERVING
                                      4-6 whole grain vegan buns (GF for gluten free eaters)
                                      1/2 cup roasted salted cashews (or roast on your own - see notes*)

                                      Instructions:
                                      Rinse, drain and thoroughly dry jackfruit. Chop off the center "core" portion of the fruit and discard. Place in a mixing bowl and set aside.
                                      Mix together BBQ seasoning and add to jackfruit. Toss to coat.
                                      Heat a large skillet over medium heat. Once hot, add 1-2 Tbsp oil of choice and seasoned jackfruit. Toss to coat and cook for 2-3 minutes to achieve some color.
                                      Add BBQ sauce and thin with enough water to make a sauce. Stir and reduce heat to low- medium and cook for about 20 minutes (up to 35 minutes on low for a deeper flavor).
                                      Remove lid and stir occasionally. TIP: For finer texture, use two forks to shred the jackfruit as it cooks down.
                                      In the meantime, make slaw by adding all ingredients except vegetables (avocado through salt + pepper) to a small mixing bowl and whisk to combine. Thin with water until a thick sauce is made, then add veggies and toss to coat. Set in the refrigerator until serving.
                                      Once the jackfruit has been properly simmered, turn up heat to medium-high and cook for 2-3 more minutes to get a little extra color/texture (a tip I learned from Namely Marly!). Then remove from heat.
                                      Place generous portions of slaw on the bottom buns, top with generous serving of BBQ jackfruit, and cashews. Serve with extra BBQ sauce!
                                      Leftover jackfruit keeps for up to a couple days in the fridge, though best when fresh.
                                      Notes
                                      * Nutrition information is a rough estimate for 1 of 5 sandwiches with avocado slaw and roasted cashews.
                                      * Loosely adapted from Blissful Basil.
                                      * To roast your own cashews: Toss 1/2 cup cashews in a bit of oil and sea salt and spread on a baking sheet. Bake in a 350 degree F oven for 10-12 minutes, or until roasty, fragrant and slightly golden brown.

                                        SPAGHETTI AND WHEATBALLS (THE JAZZY VEGETARIAN)

                                        (Note: Wheatballs recipe can also be used as veggie hamburger patties.)

                                        http://www.jazzyvegetarian.com/a_taste_of_italy_episode_301/

                                        Makes 3 to 4 servings (12 to 14 Wheatballs)

                                        1 1/3 cups lightly packed, fresh, soft whole-grain bread crumbs (about 3 to 4 large slices - must be fresh!) (see note)
                                        1 teaspoon Italian seasoning
                                        1/2 teaspoon garlic powder
                                        1/8 teaspoon sea salt
                                        1/2 cup chopped walnuts
                                        2 cups chopped mushrooms
                                        1/2 cup diced onion
                                        3/4 pound organic spaghetti (see note)
                                        3 cups prepared vegan marinara sauce or your own homemade sauce

                                        Preheat the oven to 350 degrees F. Line a medium baking pan with unbleached parchment paper.

                                        Put the bread crumbs, Italian seasoning, garlic powder, and salt in a large bowl. Put the walnuts in a blender, and pulse to process into coarse crumbs. Add the walnuts to the bread crumbs and stir gently to incorporate.

                                        Put the mushrooms and onion in a blender, and process to a chunky pur?e. Add the mushroom mixture to the walnut-bread crumb mixture and stir to incorporate. Spoon out about 1 1/2 tablespoons of the mushroom mixture and roll it into a ball. Gently squeeze it together, to make sure it is compact and will hold together while baking. Continue in this way with the remaining mushroom mixture. Arrange the wheatballs on the lined baking pan. Bake for 25 to 30 minutes. Gently rotate each wheatball and bake for 12 to 20 minutes more, or until they are firm, crisp and golden.

                                        Bring a large pot of salted water to a boil. Add the spaghetti and cook, stirring occasionally, until tender but firm. Drain the spaghetti well.

                                        Meanwhile, pour the marinara sauce in a medium sauce pan. Bring the sauce to a simmer over medium-low heat. Gently add the wheatballs to the sauce, one at a time, cover, and simmer for 4 to 5 minutes.

                                        To serve, put one-quarter of the spaghetti into each of four pasta bowls, and top with three or four wheatballs. Ladle marinara sauce over the top and serve immediately.

                                        Chef's Note: To make fresh bread crumbs, put 3 to 4 slices of wholegrain bread in a blender and process into coarse crumbs.

                                          Ultimate Vegan Lasagna

                                          http://www.vegetariantimes.com/recipe/ultimate-vegan-lasagna

                                          This recipe eliminates the messy, time-consuming process of preboiling the noodles--use any whole-wheat, brown rice, or regular lasagna noodles right out of the box. They'll cook in the sauce.

                                          Ingredients:
                                          FILLING
                                          2 tsp. olive oil
                                          2 medium onions, chopped (2 cups)
                                          3 cloves garlic, minced (1 Tbs.)
                                          10-oz. bag fresh baby spinach
                                          2 12-oz. pkgs. firm tofu, drained
                                          1 8-oz. pkg. vegan cream cheese
                                          1/2 cup chopped fresh basil
                                          1/4 cup nutritional yeast

                                          LASAGNA
                                          5 1/2 cups Speedy Red Sauce
                                          12 uncooked whole-wheat lasagna noodles
                                          12 oz. vegan Italian sausage links, cut into thin rounds, or soy sausage crumbles, broken apart
                                          1 cup shredded mozzarella flavor vegan cheese (3 oz.)

                                          Instructions:
                                          1. To make Filling: Preheat oven to 375?F. Heat oil in skillet over medium-high heat. Saut? onions and garlic in oil 4 to 5 minutes, or until golden. Add spinach, and cook 2 to 3 minutes, or until wilted. Transfer spinach mixture to bowl of food processor. Add tofu, cream cheese, basil, and nutritional yeast, and pur?e until mixture is thick and smooth. Season with salt and pepper, if desired.

                                          2. Spread one-quarter of Speedy Red Sauce recipe on bottom of 13- x 9-inch baking dish. Cover with one-third of noodles (4 or 5 noodles), then half of Filling, and ladle on another one-quarter of sauce. Repeat layer of noodles and remaining Filling. Spread sausage evenly over top, and top with one-quarter of sauce. Finish with final layer of noodles and remaining sauce. Sprinkle with shredded cheese.

                                          3. Cover lasagna with foil, and bake 30 minutes, or until bubbling hot. Uncover, and bake 15 to 20 minutes more, or until noodles are tender and topping is melted. Remove from oven, and let stand 10 minutes before serving.

                                          Nutrition Information:
                                          Calories: 508
                                          Protein: 33 g
                                          Total Fat: 19 g
                                          Saturated Fat: 3 g
                                          Carbohydrates: 60 g
                                          Cholesterol: mg
                                          Sodium: 817 mg
                                          Fiber: 13 g
                                          Sugar: 10 g
                                          Yield: Serves 8

                                            AMAZING HOMEMADE VEGAN BACON
                                            Soy Free, Gluten Free
                                            (adapted from No Meat Athlete)

                                            http://www.ordinaryvegetarian.com/2010/11/vegan-mofo-7-amazing-homemade-vegan.html

                                            INGREDIENTS
                                            (*Not all brands of liquid smoke are gluten-free. If you have a gluten sensitivity, please check liquid smoke ingredients before using.)

                                            1/2 cup dried adzuki beans, or other small red beans
                                            1/3 cup whole grain buckwheat groats (not buckwheat flour)
                                            1 tsp onion powder
                                            1/3 tsp garlic powder
                                            1/3 tsp rubbed sage
                                            1/2 tsp thyme
                                            1-1/2 tsp smoked paprika
                                            1 tsp liquid smoke*
                                            3 tbsp pure maple syrup
                                            1-1/2 tbsp coconut aminos (if no need to be soy-free, sub bragg's, tamari, or soy sauce)*
                                            1 tbsp tomato paste
                                            1-1/2 tbsp nutritional yeast (optional)
                                            1 tsp coconut oil (may sub any oil you prefer)
                                            1/2 tsp salt

                                            Rinse the beans and buckwheat, place in large bowl covered with several inches of cold filtered water; let soak overnight.

                                            Preheat the oven to 400 degrees.

                                            Drain and rinse the soaked beans and buckwheat. Place in the bowl of a food processor fitted with an s-blade, along with all of the other ingredients. Pulse several times to combine, scrape down the sides and bottom of bowl and continue pulsing until uniform, but not completely pureed.

                                            Line a 9 x 13 casserole dish or rimmed baking sheet with parchment paper and spray with baking spray. Place bacon batter in pan and spread evenly with a spatula. You may choose to spray another piece of parchment paper lightly with baking spray and press the paper on top of the mixture and flatten with your hands. Remove and discard the top piece of parchment paper, then use a spatula to spread over and fill in any bare spots.

                                            Bake for 10 minutes. Remove from oven and let cool for 10 minutes. Slice into 24-32 strips, whatever size you prefer, I cut mine into 1 inch by 4 inches slices (Do this by making one lengthwise cut down the center, and then 12-16 cuts across the shorter side. See photo above).

                                            At this point freeze any strips you don't plan on eating immediately. Frozen strips can go straight into the skillet at a later date, no need to thaw first. To fry, heat a skillet with a small amount of oil and fry both sides to desired level of crispiness. You may also choose to fry slices in cooking spray, for a less crispy, but still very delicious result.

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