Make your own Bread Crumbs

I used to buy breadcrumbs, but one day I looked at the ingredients and was appalled by all the artificial junk added. Then I realized how easy (and how much cheaper) it is to make your own-- just put bread slices in the blender, finely chop, and presto! I usually add some garlic salt, oregano, and basil to give them more flavor. Just keep them in the freezer (I use a ziplock freezer bag) and they're ready to go when you need them-- no unthawing necessary! If you'd like, you could toast them in the oven for a crisper texture. Using bread from a breadmaker is best since there are no added preservatives.

Whole Wheat Cranberry-Walnut Bread

From Evie!  Makes 1 large loaf or 3 mini loaves

2 cups whole wheat flour
1 ½ tsp baking powder
½ tsp salt
½ cup orange juice
¼ cup hot water
2 TB oil
¾ cup honey
1 egg, beaten
1 ½ cups whole cranberries
½ cup walnuts
cream cheese (optional) to spread on top

1. Preheat oven to 325. Mix together flour, baking powder, & salt in bowl.
2. In separate bowl, stir together juice, water, oil, honey, & egg. Add flour mixture & stir until well-combined. Fold in cranberries & walnuts.
2. Spread into oiled loaf pan. Large loaf: Bake 55 minutes or until browned on top. Mini loaves: bake 45 minutes. Slice & serve with cream cheese.

3 Bean Slow Cooker Minestrone

Source: Bush’s Beans (modified by Aimee)

1 cup chopped onion
1 cup chopped celery
2 TB minced garlic
1 cup chopped carrots
2 cups chopped zucchini
1 tsp dried oregano
1 can (15 oz) diced tomatoes
1 can (15 oz) tomato sauce
32 oz. vegetable stock
1 can (15 oz) cannellini beans, undrained
1 can (15 oz) kidney beans, drained & rinsed
1 can (15 oz) pinto beans, drained & rinsed
2 cups baby spinach
1 cup cooked macaroni
shredded Parmesan cheese to top, optional

1. In large slow cooker, stir together onion, celery, garlic, carrots, zucchini, oregano, tomatoes, tomato sauce, & vegetable stock. Cover & cook on low 6 hours.
2. Stir in beans, spinach, & macaroni. Cook on high for 10 minutes or until heated through. Ladle into bowls & top with Parmesan cheese.

Animal Protein Versus Vegetable Protein

Source: http://www.bodyforlife2.com/incompletprotein.htm

In general, animal proteins (meat, fish, poultry, milk, cheese, and eggs) are considered good sources of complete proteins. Complete proteins contain ample amounts of all essential amino acids.On the other hand, vegetable proteins (grains, legumes, nuts, seeds, and other vegetables) are incomplete proteins because they are missing, or do not have enough of, one or more of the essential amino acids.
By combining foods from two or more of the following categories, you create a self-made complete protein. The foods in one category may be missing amino acids that are present in the foods listed in another category. When eaten in combination at the same meal (or separately throughout the day), your body receives all nine essential amino acids. Complementary proteins are two incomplete proteins in a food that compensate for one another's shortfalls when combined.

Sources of Complementary Proteins:
Grains: Rice, Pasta, Rye, Wheat, Barley, Bulgur, Oats, Buckwheat
Legumes: Beans, Lentils, Dried peas, Peanuts, Chickpeas, Soy products
Nuts/Seeds: Sesame seeds, Sunflower seeds, Walnuts, Cashews, Other nuts

Combinations to Create Complete Proteins:
*Tofu, seitan, or tempeh with pasta or rice
*Peanut butter on whole-wheat bread
*Rice and beans
*Bean soup and a roll
*Humus (chickpeas and sesame paste)
*Trail mix (peanuts and sunflower seeds)
*Salad with chickpeas and cornbread

Also, by adding small amounts of animal protein (eggs, milk, or cheese) to any of the groups, you create a complete protein.

See-- it's easier than you think to get your protein!

Happy World Vegetarian Day!

October 1st is World Vegetarian Day and the kickoff of Vegetarian Awareness Month. Here's a link about it: http://www.worldvegetarianday.org/

Tofu-Cheese Wontons

Source: Giant Book of Tofu Cooking (modified by Aimee)
Makes 60 appetizers

7 oz. tofu, mashed
8 oz. softened cream cheese
1 egg, beaten
½ cup carrots, finely chopped
½ cup spinach, finely chopped
¼ cup onion, finely chopped
½ tsp salt
1/4 tsp pepper
1 TB cornstarch
46 wonton wrappers (14 oz. package)

Sweet & Sour Sauce:
1 TB corn starch
¼ tsp garlic powder
½ cup pineapple juice
3 TB honey
3 TB apple cider vinegar
1 TB soy sauce

1. Preheat oven to 375. In bowl, combine all ingredients (except wrappers). Mix well.  Refrigerate at least 1/2 hour or overnight.
2. Place 1 TB of tofu mixture in center of each wrapper; fold the corners up & overlap so the filling doesn’t come out.
3. Place filled wontons on oiled baking sheet; bake 15 minutes.
4. Meanwhile, make sauce: place corn starch & garlic powder in a small saucepan; whisk in pineapple juice. Add rest of ingredients & stir until well-blended. Heat over medium heat; stir until bubbly & thickened. Serve as a dip with tofu wontons.

BBQ Seitan

Source: Vegetarian Times
Serve as pulled “pork” sandwiches or over brown rice

Oil for frying
1 cup chopped onion
2 TB minced garlic
1 can (15 oz) tomato sauce
1 TB horseradish or Dijon mustard
2 tsp molasses
2 tsp cider vinegar
1 tsp lemon zest
16 oz. seitan, shredded
6 whole wheat hoagies or 6 cups cooked brown rice
hot sauce to taste

1. Heat oil in saucepan; saute onion until soft; add garlic & cook 1 minute more.
2. Stir in tomato sauce; cook 3 minutes. Add mustard, molasses, vinegar, & lemon zest; simmer over low heat 20 minutes, stirring occasionally. Fold in seitan & cook until heated through.
3. Serve in hoagies or over brown rice.

Sweet & Sour Lentils over Rice

Source: Vegetarian Times Cookbook
Makes 4 servings

2 cups uncooked brown rice plus 4 cups water
¾ cup dry lentils plus 3 cups water
3 TB apple cider vinegar
1 ½ TB tamari
3 TB honey
1 ½ tsp ground ginger
1 ½ tsp cornstarch
½ cup chopped onion
4 stalks celery, chopped

1. Place rice & water in saucepan; bring to boil, reduce heat, cover & simmer about 45 minutes; set aside
2. Meanwhile, place lentils & water in another saucepan; bring to boil, reduce heat, cover & simmer about 25 minutes or until tender. Add celery & onion during last 5 minutes of cooking.  Drain if needed. 
3. Make sauce: Place cornstarch & ginger in small saucepan & add a little water to dissolve.  Whisk in vinegar, tamari, honey, & ¼ cup water; bring to boil. Reduce heat, simmer, & stir until thickened.
4. Add sauce to cooked lentils; mix well, & simmer 5 minutes. Serve over rice.

Aimee’s Whole Wheat 3-Cheese Veggie-Tofu Pizza

Whole wheat pizza dough (Breadmaker recipe):
1 cup warm water
1 TB sugar
2 TB oil
1 tsp salt
1 cup whole wheat flour
1 ½ cups bread flour
1 tsp active dry yeast

Pizza:
1 cup tomato sauce
oil for frying
8 oz. tofu, mashed
½ tsp basil
¼ tsp salt
2 cups chopped veggies (such as 1 large crown broccoli)
2 cups shredded mozzarella
1 cup shredded cheddar
3 TB grated parmesan
1 tsp oregano

1. Add ingredients to bread maker pan in the order above; select course 12 (50 minutes). Preheat oven to 425. Place finished dough on lightly floured surface; roll out to a 13 x 8 inch rectangle or 14 inch diameter circle. Transfer to baking stone or oiled baking sheet & roll up edges a bit to form a crust. Prick dough with a fork. Bake 10 minutes & remove from oven.
2. Heat oil in pan; fry tofu, basil & salt until browned; add veggies & fry until crisp-tender.
3. Spread sauce over crust; sprinkle mozzarella, then tofu-veggie mixture, then cheddar, parmesan & oregano. If desired, lightly spray outer crust with cooking oil, and lightly sprinkle garlic salt & basil. Bake 12 minutes until lightly browned.

Vegetables Wellington

Source: Vegetarian Times
Makes 6 rectangles

Oil for frying
6 oz. asparagus, cut in 1 inch pieces (or try another veggie)
1 medium red bell pepper, diced
1/2 cup chopped onion
3 oz. baby spinach leaves
5-oz. log goat cheese
1/4 cup pesto

1 (17.3-oz.) pkg. frozen puff pastry sheets, thawed (each sheet cut into 6 rectangles)
1 1/2 cups pasta sauce

1. Preheat oven to 425°F. Heat oil; add asparagus, bell peppers, and onion; sauté 5 to 10 minutes, or until vegetables begin to soften. Add spinach and stir until spinach wilts.
2. Combine goat cheese and pesto in bowl.
3. Lay rectangles of puff pastry on well-floured work surface. Spread pesto-cheese mixture on 1/2 of each rectangle (keeping edges clear); top with sautéed vegetables.  Fold pastry over & press edges firmly with fork to seal tightly. Place on oiled baking sheets.
4. Bake 12 minutes, or until pastry is golden brown. Meanwhile, heat sauce in saucepan until warm.
5. To serve: Spoon sauce onto plates and top with rectangles.

Honey-Almond Layer Cake

Source: Vegetarian Times

Almond Cake:
3/4 cup slivered almonds, divided
1 cup all-purpose flour
1 Tbs. grated lemon zest
3/4 tsp. baking soda
1/4 tsp. salt
3 large eggs, separated
1/4 cup canola oil
3/4 cup honey

Glaze:
8 oz. Neufchâtel cheese, softened
1/2 cup honey

1. To make Almond Cake: Preheat oven to 325˚F. Coat 2 9-inch round pans with oil, and dust with flour. Spread 1/2 cup almonds on baking sheet, and toast 5 minutes.
2. Chop remaining 1/4 cup almonds to a powder in food processor. Combine flour, lemon zest, baking soda, salt, and ground almonds in large bowl.
3. Whisk together egg yolks, oil, and honey in separate bowl. Fold in flour mixture. Beat egg whites until stiff peaks form; fold egg into batter. Divide between prepared pans; bake 18 minutes, or until toothpick inserted in the center comes out clean. Cool.
4. To make Glaze: Blend Neufchâtel cheese and honey in food processor until creamy. Chill 30 minutes.
5. Place 1 Almond Cake layer on plate and spread with 1/3 Glaze. Place remaining layer on top and spread remaining Glaze over top, letting it drizzle down the sides. Sprinkle with almonds.

Corn & Basil Tart

Source: Vegetarian Times
Makes 6-8 servings

6 TB butter, softened
2 TB sugar
½ tsp salt
3 eggs
2/3 cup yellow cornmeal
2/3 cup flour
1 cup light cream
1 ½ cup corn
½ cup chopped fresh basil
1 tomato, chopped
½ tsp salt
¼ tsp pepper
½ cup shredded cheddar

1. For cornmeal crust, in food processor puree butter until smooth; add sugar & ½ tsp salt; beat until combined. Beat in 1 egg. Transfer to large bowl & stir in cornmeal & flour until a dough forms; form into a disc & wrap in plastic. Chill at least 30 minutes.
2. Preheat oven to 350. Press dough evenly onto bottom & sides of pie plate. Cover with foil & bake 10 minutes; remove foil & bake 6 minutes more.
3. Meanwhile, whisk together 2 eggs & cream. Stir in corn, basil, tomato, salt & pepper. Pour into crust; top with cheese; bake 45 minutes or until set.

Szechuan Green Beans & Tofu

Source: Simply Vegetarian

1 1/2 cups uncooked brown rice, plus 3 cups water

Marinade:
½ cup water
1/3 cup tamari
1 TB rice vinegar
1 tsp honey
½ tsp red pepper flakes

2 tsp cornstarch

Stir-Fry:
12.3 oz tofu, cubed
1 tsp oil for frying
12 oz. fresh green beans, cut
1 cup baby carrots, quartered lengthwise
1 small bunch green onions, chopped
1 clove garlic, minced

1. Cook rice in water; set aside.
1. Combine marinade ingredients in large bowl; add tofu & let stand at least 30 minutes. Drain tofu well, reserving marinade. Stir cornstarch into marinade & set aside.
2. In large skillet fry tofu until lightly browned; remove from pan & set aside. In same skillet  heat oil; saute green beans & carrots; cook until veggies are crisp-tender. Stir green onions, garlic, & marinade; cook until sauce is bubbly & thickened. Fold in tofu until well-coated.  Serve over rice.

Chocolate-Avocado Cake

Source: Vegetarian Times 
Makes 12 cupcakes or one sheet cake

1 ½ cups all-purpose flour
¾ cup unsweetened cocoa powder
1 tsp baking powder
¾ tsp baking soda
¾ tsp salt
1 avocado
1 cup pure maple syrup
¾ cup milk
1/3 cup canola oil
2 tsp vanilla

Frosting:
3.5 oz silken tofu
3 TB pure maple syrup
½ tsp vanilla
1/8 tsp salt
4 oz chocolate chips, melted

1. Make frosting: Blend tofu, syrup, vanilla, & salt in food processor; add chocolate to tofu mixture & blend well. Transfer to lidded container & refrigerate for 2 hours.
2. Make cake: Preheat oven to 350. Whisk together flour, cocoa powder, baking powder, baking soda, & salt. Puree avocado in food processor until smooth; add 1 cup syrup, milk, oil, & 2 tsp vanilla; blend until creamy. Whisk avocado mixture into flour mixture.
3. For cupcakes: spoon batter into greased muffin tin. Bake 25 minutes or until cooked in middle. Cool & frost.
4. For sheet cake: spoons batter into 13 x 9 baking dish. Bake 30 minutes or until cooked in middle. Cool & frost.

Potato-Cheese Empanadas

Source: Sundays at Moosewood Restaurant (slightly modified by Aimee)
Makes 8
Time-consuming but delicious!

Filling:
2 small russet potatoes
oil for frying
1/2 cup chopped onion
1 small green pepper, diced
1 cup corn
1 cup black beans
4 oz. jar pimientos, drained
8 oz. cream cheese
1 cup shredded cheese
1/4 cup milk
½ tsp cumin
½ tsp pepper
1 tsp salt
½ tsp cayenne
salsa & sour cream to top

Dough:
1 ¼ cup warm water
½ TB vinegar
1 tsp salt
1 ½ cups whole wheat flour
2 cups unbleached flour
3 TB butter, melted

1.Make dough: mix together water, vinegar & salt. Add flours & butter. Mix well & form into a dough. Turn out onto a floured surface & form into a large ball. Cover with plastic wrap until ready to use (option to make ahead & store in refrigerator). 
2. Peel & cube potatoes; cook in large pot of water until soft, ~20 minutes. Drain, return to pot & mash. Stir in milk & cheeses until melted.  Stir in cumin, pepper, salt, cayenne, corn, pimientos, & beans.
3. Meanwhile, heat oil in pan & fry onions & green pepper until soft. Stir into potato mixture.
4. Divide dough into 8 equal pieces. Roll out each piece into a 7 inch circle. Place ½ cup filling on ½ of each circle; fold dough over the filling & wet edges to seal; crimp edges with a fork. 

5. In about 1 inch of oil heated over medium-high heat, fry about 5 minutes per side until light golden brown. Drain & cool on paper towels about 10 minutes.
OR bake at 350, about 10 minutes per side.
Serve with salsa & sour cream.

Maple Oatmeal Chocolate Chip Cookies

Source: Raising Vegetarian Children
Makes about 3 dozen cookies

1 ½ cups rolled oats
1 cup whole wheat flour
1 cup chopped walnuts
1 cup semisweet chocolate chips
½ tsp salt
¼ tsp baking soda
1/4 cup oil
1/4 cup apple sauce
½ cup pure maple syrup
2 TB water
2 tsp vanilla

1. Preheat oven to 350. In large bowl combine oats, flour, walnuts, chocolate chips, salt, & baking soda. In another bowl beat together oil, maple syrup, water & vanilla. Stir into oat mixture & let rest 5 minutes.
2. Drop tablespoons of dough onto greased baking sheets; press down & bake one sheet at a time, about 10-12 minutes each until lightly browned.

Swiss Rice Bake

Source: Vegetarian Times Cookbook (slightly modified)

2 cups uncooked brown rice

¾ cup milk
4 TB butter(1/2 stick)
½ cup slivered almonds
2 carrots, shredded (1 cup)
1 tomato, chopped
1 large egg, lightly beaten

8 ounces (2 cups) shredded Swiss cheese
1 TB wheat germ
1 tsp paprika
1 tsp nutmeg
1 tsp turmeric
½ tsp cumin
½ tsp pepper
1 tsp chives
2 tsp parsley
½ cup bread crumbs

1. Cook rice & set aside. Preheat oven to 350.
2. Meanwhile, in large saucepan, melt butter; stir in milk & heat through. 
3.  Place rice in large bowl.  Stir in milk mixture, Swiss cheese, almonds, carrots, tomato, egg, wheat germ, & spices. Spoon mixture into oiled baking dish & top with bread crumbs. Bake 45 minutes.

Black Bean Dip

1 can (15 oz) black beans, drained & rinsed
½ tsp minced garlic
2 TB lemon juice
2 TB olive oil
1 ½ TB tahini
¾ tsp cumin
½ tsp salt
¼ tsp cayenne

Puree all ingredients until smooth. Serve with tortilla chips or veggies.

Spinach-Pea Risotto

Source: Vegetarian Times
Makes 4-6 servings

2 cans (14 oz each) vegetable broth, plus 1 cup water
2 TB olive oil
2 cloves garlic, finely chopped
1 cup uncooked Arborio rice
1 carrot, thinly sliced
2 cups fresh spinach leaves, coarsely chopped
1 cup frozen peas, unthawed
¼ cup grated Parmesan
1/3 cup chopped green onion
¼ cup thinly sliced radishes (optional)
¾ tsp dried tarragon (or ½ tsp marjoram plus ¼ tsp basil)

1. Place broth and water in medium saucepan & bring to boil; reduce heat & simmer.
2. Meanwhile, heat oil in another medium saucepan; cook garlic over medium heat about 1 minute. Add the rice & cook about 5 minutes more, frequently stirring. Remove from heat & stir in carrots.
3. Stir 1 cup broth into rice mixture. Cook, stirring frequently, over medium heat until liquid is absorbed. Then add ½ cup broth at a time, stirring frequently until broth is absorbed before adding more broth. Add water if necessary until rice is tender & creamy (about 30 minutes).
4. Stir in spinach, peas, Parmesan, green onion, radishes, & spices; heat through & serve

Tempeh Soysage Patties

Source: Vegetarian Times
Makes about 10 small patties

3 TB tamari soy sauce
6 TB water
1 ½ TB olive oil
12 oz. tempeh, cubed
¼ cup rolled oats
½ cup oat bran
1 ½ tsp dried sage
1 tsp dried marjoram
1 tsp dried thyme
¼ tsp pepper
oil for frying

1. Steam tempeh until heated through; set aside to cool.
2. Meanwhile, in small bowl combine tamari, water, & olive oil; set aside.

3. In large bowl combine oats, bran, sage, marjoram, thyme, & pepper. Pulse cooled tempeh in food processor until crumbly & add to dry ingredients. Add tamari mixture & stir until well-combined.  Freeze for 30 minutes.
4. Form mixture into small patties.  Heat oil in large skillet; fry patties about 5 minutes per side or until browned.

Aimee’s Tofu-Spinach Stuffed Shells

Makes about 8 servings

1 package jumbo shells (12 oz.)
32 oz. jar pasta sauce
14 oz. tofu, mashed
15 oz. ricotta
1-2 cups chopped baby spinach
1 cup grated parmesan
2 TB parsley
1 tsp basil
2 eggs, lightly beaten
2 cups shredded mozzarella
1 tsp oregano

1. Preheat oven to 350. Cook shells according to package directions; drain & rinse with cold water.
2. Meanwhile, spread ½ sauce in the bottom of 2 baking dishes (13 x 9 and 8 x 8). In large bowl mix together tofu, ricotta, spinach, parmesan, parsley, basil, & eggs. Fill each cooked shell with about 2 TB mixture and place in baking dishes. Pour remaining sauce over filled shells; top with mozzarella & oregano. Cover & bake 45 minutes.

Lemonberry Muffins

Source: Vegetarian Times (Haley Frederickson)
Makes 9 muffins (slightly modified by Aimee)

1 1/2 cups whole grain spelt flour
½ tsp baking soda
¼ tsp baking powder
1/8 tsp salt
1 tsp grated lemon peel
½ cup milk
½ cup maple syrup
¼ cup oil
¾ cup raspberries

1. Preheat oven to 375. In medium bowl, combine flour, baking soda, baking powder, salt, & lemon peel. In large bowl, whisk together milk, syrup, & oil; add to flour mixture & mix well.
2. Fill greased muffin tin (9 cups), each cup 2/3 full. Place 2-3 raspberries in the batter of each of the 9 cups.
3. Bake about 16 minutes or until cooked in the middle. Gently remove muffins from tin, being careful that the bottoms do not stick. Cool (bottom-side up) & serve.

Fettuccine with Tofu Alfredo Sauce

Source: Giant Book of Tofu Cooking (modified by Aimee)

16 ounces whole wheat fettuccine
12 ounces tofu, cubed
½ cup grated Parmesan
½ cup olive oil
¾ cup water
1 ½ tsp dried basil
1 TB dried parsley
½ tsp black pepper
1 tsp onion powder
1/2 tsp garlic salt

1. Cook fettuccine according to package directions
2. Meanwhile, combine tofu, paremesan, oil, & water in a food processor; puree until creamy. Transfer the sauce to a saucepan; stir in basil, parsley, pepper, onion powder, & garlic salt. Cook over medium heat until heated through. Serve over cooked fettuccine.

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