Aimee’s Veggie Chili

Makes about 8 servings

3 cups water
2 cans (15 oz each) chili beans with sauce (undrained)
1 can (15 oz) diced tomatoes, undrained
1 cup textured vegetable protein (TVP)
1 tsp crushed red pepper
1 TB corn meal
2 tsp garlic salt
2 tsp chili powder
1 tsp cumin
1 TB tamari
1 cup frozen corn
1 green pepper, chopped
1 zucchini, chopped
½ cup chopped onion
shredded cheese to top, optional

Bring water to boil in large pot; stir in all ingredients except cheese. Bring to boil again; reduce heat & simmer with lid ajar at least 30 minutes, stirring occasionally. Pour into bowls & top with cheese.

Slow cooker option: Stir all ingredients together (except cheese & beans) in slow cooker; cover & cook on low 6 hours. Add beans during the last hour of cooking.

Slow Cooker Seitan-Tomato Stew

Makes 4-6 servings

2 TB oil
8 oz. pearl onions, unthawed OR 1 cup chopped onion
16 oz. seitan, cut up
1 cup vegetable broth
1 can (15 oz) crushed tomatoes
1 green pepper, chopped
2 cloves garlic, chopped
¼ cup red wine vinegar
2 TB tomato paste or ketchup
1 tsp oregano
1 tsp cinnamon
1 tsp sugar
2 cloves
1 bay leaf
cooked brown rice

1. Heat oil in skillet; saute onions & seitan until onions are soft and seitan is browned. Add to slow cooker when done.
2. Meanwhile, place rest of ingredients in slow cooker & stir together. Cover & cook on low 6 hours. Serve stew over rice.

Honey Whole Wheat Oatmeal Cookies

Makes about 3 dozen small cookies

1 cup whole wheat flour
1 ½ cups oats
½ tsp baking soda
½ tsp cinnamon
½ cup honey
1 egg
1/4 cup oil
1/4 cup applesauce
½ tsp vanilla
Optional: ½ cup raisins or chocolate chips

1. Preheat oven to 350. Mix flour, oats, cinnamon, & baking soda in large bowl.
2. Beat honey & egg in another larger bowl; stir in oil, apple sauce & vanilla.  Fold dry ingredients into honey mixture. Fold in raisins or chocolate chips.
3. Place tablespoon-fuls onto greased cookie sheets. Bake 6-8 minutes.

Tuscan White Bean Crostini

 
Source: Almost Homemade (slightly modified by Aimee)

1 can (15 oz) cannellini beans, rinsed & drained
1/2 cup finely chopped roasted red pepper
3 TB finely chopped onion
2 TB fresh chopped parsley
1 1/2 TB olive oil plus extra
1 TB water
2 TB red wine vinegar
1/2 tsp minced garlic
½ tsp oregano
¼ tsp black pepper
garlic salt to sprinkle
1 French bread loaf, cut into ¼ inch thick slices
(or use sturdy crackers, bagel chips, or pita chips)

1. Place 1/2 the beans in medium bowl & mash lightly. Stir in bell pepper, parsley & onion. In small bowl, whisk together vinegar, 1/2 TB oil, garlic, oregano, & black pepper. Pour over bean mixture & toss to coat. Cover & refrigerate 2 hours or overnight.
2. Puree rest of beans with 1 TB olive oil plus 1 TB water until smooth; stir into refrigerated bean mixture until well-combined.
3. Preheat broiler. Arrange bread slices in single layer on large baking sheet. Brush with olive oil & sprinkle lightly with garlic salt. Broil until lightly toasted. Serve with spread.

Protein Bars

Source: www.liftforlife.com (slightly modified by Aimee)
Makes 10 bars

132 grams protein powder (about ¾ cup plus 2 TB)
½ cup rolled oats
2 TB flax seed meal
1 cup dry milk powder
½ cup dried fruit such as raisins
2 TB sunflower seeds
1/4 cup peanuts, finely chopped
5 TB peanut butter
1/4 cup honey
1 tsp vanilla
1/4 cup water

1. In large bowl combine protein powder, oats, flax seed meal, milk powder, dried fruit, seeds, & peanuts. Mix in peanut butter & stir until mixture is crumbly. Add honey, vanilla, & water & mix until a sticky dough forms.
2. Spread dough into oiled 8 x 8 pan & press down until even on top. Refrigerate a few hours (or freeze 1 hour) and cut into 10 bars. Wrap bars individually or store in covered container between sheets of wax paper. Keep refrigerated.

Approximately 20 grams of protein per bar.

Barbecue Tofu

Source: The New Soy Cookbook

14 oz. tofu, cut into 8 slices
2 TB Dijon mustard
2 ½ TB ketchup
1 ½ TB soy sauce
2 tsp sesame oil
2 tsp molasses

Preheat broiler to low. Combine mustard, ketchup, soy sauce, sesame oil, & molasses. Dip tofu slices in mixture & coat on all sides. Place on oiled baking sheet & broil on low 6 minutes per side.

Seitan Cassoulet

Source: Moosewood Restaurant Low-fat Favorites
(Slightly modified by Aimee)

1 TB olive oil
6 garlic cloves, minced
1 cup chopped onion
½ tsp thyme
½ tsp sage or marjoram
1 tsp rosemary
½ cup dry red wine
2 carrots, diced
3 celery stalks, diced
1 medium red potato, diced
1 tomato, diced
8 oz. seitan, cut into bits
2 TB molasses
1 TB Dijon mustard
2 TB ketchup
1 can (15 oz) kidney beans, drained & rinsed
1 can (15 oz) cannellini beans, drained & rinsed
shredded cheese to top, optional

1. Preheat oven to 350. In large saucepan, heat oil & saute garlic, onion, thyme, sage, & rosemary. Add wine, cover, & simmer about 5 minutes. Stir in carrots, celery, potato, & tomato; cover & simmer about 10 minutes, stirring occasionally. Stir in seitan, molasses, mustard, ketchup, & beans.
2. Transfer mixture to oiled baking dish & top with cheese; cover & bake 30 minutes. Option: serve over brown rice