"Invest in what's real.  Clean as you go.  Drink while you cook.  Make it fun!  It doesn't have to be complicated.  It will be what it will be."   Gwyneth Paltrow

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Pot Pies
Baked Eggplant
(gluten-free, raw)
Fettuccine Alfredo
 (gluten-free, raw)
Vegetable Fettuccine
(gluten-free option)
Stir Fry
(gluten-free, oil-free)
Asian Noodles
(gluten-free option)
Spring Rolls
(gluten-free, no cooking)
Stuffed Potato Dinner
(gluten-free option)
Spaghetti Squash
Easy Spanish Rice
Taco Dinner
Southwest Beans & Rice
Lentil Stew
Chick'n a la King
(comfort food)
Pot Pies
Comfort Food
Makes 1-2
Pictured, Jon has decided to increase the recipe (x 6) to make enough for his friends' and his appetites.
3/4 c. fresh or frozen vegetables, chopped (like carrots, peas, potatoes, onions, mushrooms, celery, broccoli)
2/3 t. vegan butter
1/2 T. flour, white, unbleached
1/4 c. nondairy milk
1/8 t. onion salt
dash of thyme
dash of pepper
1 vegan refrigerator biscuit
Preheat oven to 400 degrees.  In a frying pan heat vegan butter and vegetables over medium heat to soften.  (If vegetables are not tender enough, add water by tablespoons.)  Sprinkle with flour and stir.  Add nondairy milk and spices.  Stir until slightly thickened.  Pour mixture into a ramekin or small pie tin.  Top with the refrigerator biscuit, spreading it over the top to cover to the edges.  Place on a cookie sheet and bake about 10-15 minutes, until biscuits are lightly browned.
1 small eggplant, washed & sliced to 1/2" slices
1/4-1/2 cup nondairy mayonnaise (Vegenaise)
1/2 cup oatmeal, gluten-free
1 teaspoon Italian seasoning
1 teaspoon garlic salt
1 tablespoon nutritional yeast

Preheat oven to 400 degrees.
Grind oatmeal to a flour consistency.  Mix together the dry ingredients.  Spread one side of each slice with a thin layer of mayonnaise, press both sides into the dry mix.  Place on a nonstick cookie sheet.  Bake 10 minutes, then flip and bake an additional 10 minutes.  The outside should be slightly browned. 
NOTE: Bake all of the eggplant, then freeze the extra slices.
Baked Eggplant
Serves 1
This eggplant can be eaten with or without spaghetti sauce (Tomato-Basil).  I think they taste great without sauce.
Eggplant with Risotto and Salad
(gluten-free, raw, oil-free)
Serves 1
1 small eggplant*
seasonings of choice: onion powder, nutritional yeast, pepper, salt, chili powder, garlic powder

*The smallest eggplant I could find was too large for one person, so if you can't find a small one, make all of it and refrigerate the rest in a sealed container.  To crisp again place in dehydrator for about 20 minutes.

Wash the eggplant and cut off the ends.  Thin slice the eggplant and set the slices on a dehydrator tray.  Set the tray over your sink.  Spray or sprinkle with water the slices.  Lightly sprinkle the slices with the seasonings you prefer. Place the tray in a dehydrator.  Set the heat to 115 degrees for 2-3 hours, depending on how soft or crispy you want your eggplant.  If you don't have a dehydrator, you can place them on a cookie sheet in the oven at the lowest possible temperature and the oven door cracked open to dehydrate.
Fettuccine Alfredo
Serves 1

Gluten Free (raw), Oil Free

1 small zucchini, peeled
1/4 cup nondairy milk
1/4 cup raw cashews, soaked 2 hours
1/2 tablespoons onion, minced
2 T. corn
1/8 teaspoon Italian seasoning
2 T. cauliflower, chopped
1/8 teaspoon chili powder
1/8 teaspoon sea salt

Thin slice the zucchini, using a slicer or potato peeler or a spiralizer.  Blend or process remaining ingredients until creamy.  Mix with zucchini noodles and serve.

"100 grams is the amount of protein the average American now eats daily--about twice as much as we need.  Many people think they need to eat more protein to be healthier."  The New York Times (2019)
The recommended grams of protein for the average, sedentary male is 56 grams.  The recommended grams of protein for the average, sedentary female is 46 grams.  We need about 36 grams of protein per body weight in pounds.
Grams of Protein from Vegetable Sources
Veggie Burger Pattie = 11 grams
Veggie Hot Dog = 16 grams
1 cup cooked Brown Rice = 5.53 grams
1 cup Baked Beans = 14 grams
1 cup Green Peas = 8.5 grams
1 cup Lentils = 18 grams
1 medium Baked Potato w/skin = 5 grams
1 Tofurky Deli Slice (faux lunch meat) = 2.6 grams
1 cup Edamame = 18 grams
Grams of Protein from Animal Sources
Hamburger Pattie = 15 grams
Hot Dog = 5 grams
1 Egg = 6 grams, 1 Egg White = 3.6 grams
1 cup Whole Milk = 8 grams
1 slice of Turkey = 6 grams
1 Chicken Drumstick w/o Skin & Bone = 12.4 grams
1 slice of Cheese = 7 grams
1 slice Lunch Meat = 3.5 grams
2 strips of Bacon = 4 grams
Vegetable Fettuccine
Gluten Free Option*
Serves 1
2-3 oz. of fettuccine noodles*
1/2 vegan bouillon cube
1/2 c. navy beans, cooked
1/4 c. nondairy milk
1/4 c. sundried tomatoes, softened**
1 T. baba ganoush
1 T. vegan sour cream (or mayo)
1/2 T. nutritional yeast
2 T. corn
1/4-1/2 c. vegetables of choice, finely chopped: broccoli, peas, carrots, celery, peppers, kale
salt & pepper to taste
** If sundried tomatoes are dry, soak 30 minutes to soften.

Cook the noodles, according to package directions, until just tender, 10-15 minutes.  Add bouillon to the water.  At the end of the cooking process add vegetables and cover, cooking on simmer, until tender, about 5 minutes.  Drain noodles and vegetables.  
While noodles are cooking, cut the sundried tomatoes into pieces.  Blend half of the tomatoes with the beans, milk, ganoush, sour cream, nutritional yeast, and corn.  Add additional nondairy milk if too thick.
Fold the noodles, vegetables, sundried tomatoes, and sauce together in a bowl.  Plate & enjoy!
Stir Fry 
(gluten-free, oil-free, sugar-free)
Serves 1
This dinner is easy to make, simple, filling, and delicious!
*Veggie used: broccoli, green beans, small red beans, celery, multi-colored carrots, onions. Other options: bell peppers, squash, mushrooms, cabbage, brussels sprouts, corn, peas, snap peas, snow peas, water chestnuts, bamboo shoots, mung bean sprouts, beets.
1/4 c. brown rice
1 c. water
1/2 bouillon cube
1-2 c. chopped veggies*
2 T. cooked beans or tofu (optional)
1/2 T. gluten-free soy sauce or tamari
 Bring the water to a boil in a sauce pan.  Add bouillon and rice.  Reduce heat to low. Cook until rice is soft and water absorbed (about 30-45 minutes).  Stir in veggies and soy sauce.  Increase heat to medium and cook until veggies are barely soft.
Asian Noodles
Serves 1

3 oz. thin spaghetti noodles or rice noodles*
1 small cucumber, chopped
1 T. sesame seeds
1 T. yellow or green onions, chopped
1-2 T. any salad dressing 

Cook noodles according to package directions.  Drain and run under cold water.  Mix in all ingredients and eat cold.
*Rice noodles would make this gluten free.
Spring Rolls
(gluten-free, oil-free)
Serves 1
3 rice papers, large, round
1/2 cup each: shredded cabbage, shredded or julienned carrots, julienned cucumbers, and mung bean sprouts or shredded lettuce
3 T. yellow onion, minced

DIP: 1/2 cup smooth peanut butter; 1 tablespoon tamari or soy sauce; 2 tablespoon maple syrup; 1 tablespoon lemon or lime juice; 1/8 teaspoon ginger; water (as needed), dash of salt: Blend
Mix vegetables and onion.  Half fill a dinner plate with warm (almost hot) water.  Set one rice paper in the water, covering completely, then quickly move to another slightly wet dinner plate.  The sheet should still have some stiffness to it when you take it out of the water.  Fill with 1/3 of the vegetable mix and roll, tucking in the ends (see video below).  It will soften even more as you roll.  Serve with Dip.
Stuffed Potato Dinner
(gluten-free option)*
Serves 1 
1 t. vegan butter
3-4 button mushrooms, sliced
3 onion slices
2-3 broccoli flowers, chopped
1/4-1/2 c. vegan sour cream
1 t. tamari or soy sauce *(like Kikkoman brand tamari: gluten-free)
1 T. cooked black beans
salt & pepper
1 large potato
vegan bacon bits (optional)
Clean and cook potato in the microwave for about 5 minutes, or cover in foil and bake in a preheated oven at 400 degrees for about 45 minutes.  Put vegan butter into a frying pan and cook onions, mushrooms, and broccoli about 5 minutes to desired tenderness.  Sprinkle with salt and pepper.  Stir in vegan sour cream and tamari or soy sauce, and black beans.  Plate the potato and slit it down the center.  Cut or mash into the middle of the potato before adding the sauce.  Sprinkle with vegan bacon bits.
1 very small spaghetti squash
(shown is a large squash)
                     1 cup spaghetti sauce                      (Try Organic Classico: Tomato & Basil.)

Wash the squash.  Stab the squash multiple times, all over.  Microwave for 15 minutes.  Cut the squash in half, lengthwise.  (It should be soft and easy to cut through the shell.)  Pull out the seeds and guts.

Using a fork, scrape out the squash so that it looks stringy, like spaghetti, and place in a bowl.  Heat spaghetti sauce (try Organic Classico: Tomato & Basil). Mix the warm sauce with the squash.  Great with mashed potatoes and salad!

Spaghetti Squash
Gluten Free, Oil Free
Serves 1      

"My doctor told me I have to stop throwing intimate dinners for four, unless there are three other people."  Orson Welles
Easy Spanish Rice
Serves 1
Gluten Free, Oil Free
2/3 c. brown rice, cooked
1/4 c. salsa, chunky, mild
1/4 c. spaghetti sauce
1/4 c. corn, fresh, frozen, or canned
1/4 black beans, drained & rinsed
2 strips vegan bacon, cooked & crumbled, or vegan bacon bits

Heat all ingredients in a large sauce pan to warm, stirring frequently.
Add more sauce to pan, if needed.
(oil-free, gluten-free)*
Serves 1
1/3 can vegetarian refried beans
1/4 cup salsa, mild
2 burrito tortillas or corn tortillas*
1/4 can enchilada sauce, mild
1 cups cheddar-flavored, vegan shredded cheese
Topping options: lettuce, tomato, onions, avocado

Preheat oven to 350 degrees.  Cover the bottom of a sauce pan with the salsa while on medium heat.  Stir in refried beans.  As the beans warm, they will spread into the salsa.  Stir until blended, then remove from heat.
*Corn tortillas would make this gluten-free.
Microwave tortillas for 30 seconds, wrapped in a dish towel, to soften.  Fill each tortilla with 1/2 of the bean mixture.  Top with 1/4 cheddar flavored shreds per tortilla.  Roll the tortilla to wrap the bean mixture and place in an oiled baking dish, seam side down.  Pour enchilada sauce over tortillas, then sprinkle with remaining cheddar shreds.  Top with vegetables.
Taco Dinner
Gluten Free option
Serves 1
(4 servings shown)

2 taco shells
1/4 c. vegetarian refried beans, cooked with salsa
1/4 pkg. meatless crumbles, beef-style, cooked*
1/2 cup guacamole
1/2 cup Better than Sour Cream (like Tofutti)
1 plum tomato, chopped
1 leaf of lettuce, shredded

*For Gluten Free: increase beans and eliminate crumbles

Mix refried beans with crumbles.  Place refried beans into each shell. If using black beans, mix with a little guacamole to keep the beans from falling out of the shell. Top the beans with the remaining ingredients.
Southwest Rice and Beans
Gluten Free, Oil Free
Serves 1
1/4 cup rice, uncooked
1/2 chick'n flavor vegan bouillon cube
1/4 cup black beans, cooked
1/4 cup corn
1 small avocado
3 T. salsa or picante sauce
1/4 t. garlic powder
1/4 lemon
handful of mixed greens
Cook the rice according to package directions, adding bouillon.  Towards the end of the cooking process, add beans and corn.  Peel and mash the avocado, adding salsa or picante sauce, garlic powder, and the juice of the lemon wedge and mix.  Place the mixed greens on a large plate or soup bowl.  Top with the beans and rice mixture, then top again with the avocado mixture. 
"I'm at an age where I think more about food than sex.  Last week, I put a mirror over my dining room table." 
Rodney Dangerfield

Lentil Stew

Gluten Free, Oil Free
Serves 1

1 1/2 cups water
1 carrot, chopped
1 stalk celery, chopped
1/2 T. onion granuales
1 t. garlic granuales 
1/2 cup rice
1/2 cup uncooked lentils, rinsed
1 tablespoon dry parsley
1 small bay leaf
1/8 teaspoon thyme
1/8 teaspoon salt
dash of pepper

Combine water, lentils, and rice in a crock pot and cook on high 2 hours. Add remaining ingredients. Cook on high 2 hours or low all day.

Stove Top:  Bring water to a boil in a covered pot.  Add lentils and rice, boil, covered, then turn to medium-low heat.    Cook 30 minutes, or until tender. Stir in small amounts of additional water if it gets too dry. Add remaining ingredients and cook, covered, on medium, approximately 15 minutes or until carrots are tender.

Chick'n a la King
Comfort Food
Serves 1
This has been a family favorite.  I would serve it over fresh baked biscuits or fresh bread from the bread machine and with a side of mashed potatoes.  But, it tastes good even over a slice of store-bought bread.
1 T.vegan butter
1 T. unbleached flour
1/3 c. vegetable broth
1/3 c. nondairy milk
1/4-1/2 t. salt
1/4 c. vegetables, cooked, chopped, fresh or frozen (like onions, mushrooms, peas, celery, carrots)
vegan chicken chunks (optional)
Melt the vegan butter over low heat.  Add flour and stir.  Continue stirring while adding first the broth then the nondairy milk.  Stir constantly until thick like a gravy.  Add salt and cooked vegetables.

Copyright © 2013 The Perfect Diet Cookbook, L.L.C.  All rights reserved.