’s Fast Recipe Ideas

Tofu Breakfast Scramble 3. 4-5 green onions, chopped with the Ingredients green and white parts separated 4. 4 cloves garlic, minced 1. 1 box firm 5. 2 medium potatoes, shredded (or 2 2. 1 zucchini, diced small cups of frozen shredded potatoes) 3. 1 tomato, diced 6. 2 tsp. salt, divided 4. ½ onion, diced 7. 1/2 tsp. pepper, divided 5. 1 red bell pepper, diced 8. 2 lb. firm tofu 6. 2 green onions, finely sliced 9. 2-3 Tbsp. soy sauce, to taste 7. 1 tablespoon fresh cilantro, minced Instructions 8. 1 clove garlic, minced 1. 1. In a large skillet, heat the olive oil 9. Salt and pepper to taste over medium heat. Add the onion Instructions and the white part of the green 1. 1. Spray pan with 100% olive oil onions and sauté for 2 to 3 minutes. spray 2. 2. Add the garlic and heat for another 2. 2. Add all ingredients and fry until 30 seconds. are soft and ready to eat. 3. 3. Increase the heat to medium-high 3. 3. Salt and pepper to taste and add the potatoes, 1 tsp. of the salt, and 1/4 tsp. of the pepper. Cook Apple and Oat Porridge for 10 to 15 minutes, flipping the Ingredients potatoes regularly until they are well-browned. 1. 4 cups water 4. 4. Blend the remaining salt and 2. 1 ½ cups oat bran (not oatmeal) pepper, the tofu, and soy sauce in a 3. 1 large apple - peeled/cored and food processor until they are creamy. chopped into very small pieces 5. 5. Pour creamy mixture and the 4. 1/3 cup raisins green part of the green onions over 5. ½ teaspoon ground caraway seeds the fried potatoes and mix. Pour this 6. ½ teaspoon cinnamon mixture into a large, oiled pie or tart 7. ½ teaspoon salt pan. Instructions 6. 6. Bake for 30 to 40 minutes or until 1. 1. In a 2 quarts sauce pan over high the center is firm. Allow the frittata heat, bring the water to a boil. Stir in to cool for 10 minutes then invert the oat bran and allow water to onto a serving plate. return to a boil. 2. 2. Reduce heat to low and cook for Greek Soup two minutes - stirring often. Ingredients 3. 3. After two minutes, turn off heat. 1. 2 tablespoons oil Stir in the apple, raisins, and spices. 2. 2 onions, chopped Let stand until apple pieces soften - 3. 1 pound green string beans, broken about 5 minutes - stirring in half occasionally. 4. 1 package frozen or fresh spinach 4. 4. Divide hot evenly among 4 5. 4 cups water bowls. 6. 6 zucchini, chunked 7. 4 yellow squash, chunked Potato and Green Onion Frittata 8. 2 cups celery leaves Ingredients 9. 4 tomatoes, quartered 1. 1/4 cup olive oil 10. 1 teaspoon salt 2. 1 onion, finely chopped 11. 8 slices lemon

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12. 1 tablespoon dried oregano Lettuce Wraps 13. 3 tablespoons fresh basil Ingredients 14. 2 cloves chopped garlic 1. 10 small red potatoes (cubed) 15. 2 tablespoons lemon juice 2. 1 red bell pepper, diced Instructions 3. 1 tomato, diced 1. 1. Lightly brown onions in a hot dry 4. 1 bunch of scallions, thinly sliced skillet in 2 tablespoons oil. 5. 1 carrot, thinly sliced 2. 2. Add oregano and garlic, cook 1 6. 1 cup or more soy bean sprout minute. 7. 1 package of Boca soy crumbles 3. 3. Add 4 cups water and tomatoes. 8. Iceberg leaves Cook 10 minutes. 9. Grape seed oil to coat pan 10. 1 tbsp soy sauce 4. 4. Add remaining ingredients. Cook 11. 1 teaspoon sesame seed oil covered for 40 minutes, stirring 12. Salt and pepper occasionally. 5. 5. Serve with a lemon slice in each Instructions bowl 1. Brown potatoes with salt and pepper on medium heat for about 15 mins or until Stir Fry Vegetables with Brown Rice tender. Ingredients 2. Stir in crumbles. Cook 5 more minutes 1. 1 tablespoon sesame oil 3. Add all veggies, sesame oil, soy sauce. 2. 3 green onions, finely chopped Cook veggies until desired doneness. 3. 3 tablespoons fresh ginger, minced 4. Put about 3 tablespoons into lettuce and eat like a taco. 4. 4 cups fresh broccoli, chopped 5. ½ pound fresh green beans, chopped Snack Ideas 6. 2 carrots, peeled and sliced on 1. Rice cakes: with peanut butter and diagonal raisins 7. 2 cloves garlic, minced 2. Almonds 8. 4 cups greens, chopped (kale, bok 3. Dried including apricots choy, spinach, collards, etc) 4. Apples dipped in nut butter 9. 1 can sliced water chestnuts, drained 5. Sliced fruit and/or veggies 10. 3 cups cooked brown rice 6. Popped popcorn 11. 2 tablespoons soy sauce 7. Trail mix with nuts, raisins, 12. 1 ½ cups peas (if frozen run under sunflower seeds, coconut pieces and water to thaw) dried fruit 13. ½ cup toasted sliced almonds 8. Fruit kabobs Instructions 9. Frozen fruit including grapes, 1. 1. Heat a deep skillet or wok over blueberries, strawberries and bananas medium heat for about 1 minute. 10. Whole wheat crackers* with nut Add oil and heat for 1 minute. butter 2. 2. Add green onions and ginger. 11. Hummus with flat bread* Sauté for 5 minutes. 12. All natural salsa and whole wheat all 3. 3. Add broccoli, green beans, carrots, natural chips and garlic. Stir fry for 8-10 minutes. 4. 4. Add greens and toss for about 2 minutes or until greens are wilted. 5. 5. Stir in water chestnuts, brown rice, soy sauce, peas and almonds. 6. 6. Serve as complete meal

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