“I cook with wine, sometimes I even add it to the food.”  W.C. Fields


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Lunch Options

Potato Soup
(gluten free)
Reuben Sandwich
Fajita Pizza
Pita Pizza
Wild Berry Tea
(gluten free)

Tuna Salad Sandwich
Easy Sandwiches
Navy Bean Soup
(gluten free)
Baked Bean Sandwich B-B-Q Wrap
Stuffed Buns

Cucumber Boats
(gluten free, raw)

Cucumber Boats
(gluten free, raw)
Italian Sausage Sandwich
Green Bean Wrap
Chick'n Rice Soup
(gluten free)

Collard Green Wrap
(gluten free, raw)

(gluten free)
Raw Tacos
(gluten free, raw)
Taco Dinner

(gluten free opt.)

Potato Soup
Gluten Free, Oil Free
Serves 1

2 small potatoes, peeled & chopped
1 cup of water
2 T. onion, chopped
1 stalks celery, chopped
1/2 cup frozen corn
1 medium carrots, peeled & chopped
1/2 cup nondairy milk
1/4-1/2 teaspoon salt
dash of pepper

Boil the water and add vegetables and cook about 20 minutes, until tender. Gently mash in the pot of water. 
NOTE: I like my soup chunky, but this soup can be blended to make it creamy.

3 slices of vegan bacon
2-3 slices of tomato
2 leaves of lettuce
1-2 T. vegan mayonnaise (like Vegenaise)*
2 slices of bread
Spread mayonnaise on one side of two slices of bread.  Layer one slice with bacon, tomato, and lettuce, then top with the other slice.
*If vegan mayonnaise is unavailable, try ordering online or using an avocado mayo (see Salads and Sides/video) or mustard.
Makes 1
In this day and age anyone can enjoy this old favorite.  Most of us should be able to purchase faux bacon at our local store, but if you live in a more rural area, you may need to make your own.
Fry mushrooms and onions in margarine 4-6 minutes over medium heat.   Reduce heat to low and add sauerkraut for 3-4 minutes.  Sprinkle with salt and pepper.  Spread dressing on one side of each slice of toast.  Using a slotted spoon, fill slices with mushroom mix and top with cheese, then top with bread slices.

Reuben Sandwich
Serves 1

2-3 button mushrooms, sliced
2-3 onion slices, separated
2/3 cup sauerkraut, rinsed & drained
salt & pepper
2 slices Swizz cheeze
2 slices pumpernickel bread, toasted
faux corn beef slices, if available (optional)
Thousand Island dressing*

*[Thousand Island dressing: Mix ketchup with mayo (use Vegenaise: tofu mayo).]  Stir in pickle relish.

1 can (10-oz.) refrigerated pizza dough or 12" prepared pizza crust
vegetable oil
1 can (15-oz.) black, refried beans, drained, rinsed
1/2 cup onion, finely chopped
1 cup Tofutti Better than Sour Cream
2 cups lettuce, shredded
1 cup tomatoes, seeded, chopped

Preheat oven to 425 degrees.  Spread pizza dough onto a 12" pizza pan or 9"X 13" baking dish.  Brush with oil and bake for 6-8 minutes, until lightly browned.  Using a fork mash black beans with onions to mix; spread bean mixture over crust.  Bake 6-8 minutes more, until crust is golden brown.  Remove and cool 5 minutes, then spread sour cream over beans and top with lettuce and tomatoes.

Fajita Pizza
Serves 4
*For 1, divide pizza into 4 parts, wrap each in foil and refrigerate-or-instead of a pizza crust, use 2 unopened pita circles and 1/4 of the ingredients listed.

Pita Pizza
Serves 1
1 round pita bread
toppings of choice

Preheat oven to 350 degrees.  Toppings could include spaghetti sauce, salsa, pesto, refried beans, hummus, sour cream, mushrooms, onions, olives, peppers, tomatoes, spinach, broccoli, Italian seasonings, garlic powder, nutritional yeast, vegan cheese, vegan pepperoni, vegan sausage or whatever you like on pizza.  Add the sauces and whatever other ingredients you choose to cook; or saute or fry some of your veggies before adding; or add veggies after cooking the pita and sauce.  Bake for 10-15 minutes, until lightly browned.  Experiment!

Wild Berry Herb Tea
Gluten Free
Makes 8 glasses

Great antioxidant benefits!  Recipe from Dr. Michael Greger.

1/2 gallon water (8 glasses or 64 oz.)
4 bags Wild Berry Zinger tea
1 lemon, juiced
3 tablespoons date sugar (or dates, ground)

Cold Brew: Mix water, lemon juice and sugar.  Add tea bags and chill in the refrigerator 4-10 hours (depending on desired strength).  Refrigerate.
Hot Brew: Boil water and add tea bags.  Remove bags and stir-in sugar.  Add lime wedge (optional) and pour over ice.  Refrigerate when cool.

"If we are what we eat, then I'm easy, fast, and cheap."  
author unknown
1 can Toona*
1 T. onion, chopped
1 T. dill pickle relish
1/2 teaspoon garlic powder
1 stalk celery, chopped

1/4-1/2 cup mayo (Vegennaise)
salt & pepper to taste
lettuce, tomato, and hamburger bun

*Toona can be purchased at some health food stores or online at thrivemarket.com

Tuna Salad Sandwich
Serves 6
Mix all ingredients, except lettuce, tomato, and bun.  Serve Toona mixture on buns with lettuce and tomato.  Extra can be stored in a tightly sealed container in the refrigerator for up to 5 days.

Easy Sandwiches
Gluten Free Option*
Makes 1
Growing up, I can remember eating delicious tomato sandwiches with tomatoes from the garden.  Later in life, I discovered the cucumber sandwich.  The veggie sandwich includes whatever veggies you want to include: lettuce, cucumber, tomato, onions, olives, avocado, eggplant, or any vegetable you have on hand.

These sandwiches are simple to make with two slices of bread* or a bun*; any condiment you choose: mayo, mustard, vegan creamed cheese, relish, or salsa, and veggies.

1/2 cup dry navy beans, rinsed
2 cups water
1/4 cup onion, chopped
1 clove garlic, minced
1 large carrots, chopped
1 stalk celery, chopped
1 small sweet potato or yam, peeled, diced
1/4 teaspoon each rosemary & salt
1/4 cup picante sauce, mild
1/8 teaspoon each thyme & pepper

Place beans and water in crock pot and cook on low overnight.  In the morning add all ingredients and cook on high for lunch; cook on low for an evening meal.  Before serving, mash all ingredients, leaving a few vegetables and beans chunky.  (Opt.: Add carrots after mashing & cook 2 hours.)

Navy Bean Soup
Gluten Free, Oil Free
Serves 1-2

Baked Bean Sandwich
Gluten Free Option
Makes 1
You look in the refrigerator and see nothing tasty, so you check the cupboard and notice a small can of baked beans.  This has always been one of my favorite sandwiches.
2 T. canned vegetarian baked beans
(to prepare beans: see video)
sliced onion
2 slices of bread *(gluten free option)
Spread margarine on one side of two slices of bread.  Mash the baked beans and spread over the margarine on one slice.  Top with raw onion slices or fry or saute the onion slices before adding to sandwich.  Top with the second slice of bread.
9% of American adults eat the recommended 2-3 cups of vegetables each day.
CDC Source: President's Council on Sports, Fitness, and Nutrition

Bar-B-Que Wrap
Gluten Free Option
Serves 1
1 burrito tortilla
*(For Gluten Free use large Romain lettuce leaves.)
1 large onion slice, separated
1/4 cup vegan bar-b-que sauce
1 T. mayo (Vegenaise)
1/4 cup broccoli/cauliflower, grated
1 T. dill pickle relish
1/4 cup carrots, shredded
1/4 cup lettuce, shredded
2 avocado slices
1/4 cup sprouts of choice

Wrap tortillas in a dish towel & heat in a microwave for 30 seconds to soften.  Cook onion slices in a small amount of water in a small sauce pan to soften.  Add bar-b-que sauce and heat on medium low.  Spread tortillas with mayo, then pickle relish, then broccoli/cauliflower mix, then carrots, then bar-b-cued onions, then lettuce, then avocado, then sprouts.  Roll tortillas and enjoy.

Stuffed Buns
Makes 8-10 
Can be frozen in an air-tight container for future meals.

1 can refrigerator biscuits
1/2 can vegetarian refried beans
1/2 cup salsa or picante sauce, mild
1/2 cup faux cheese, shredded
5 small faux link sausage, cut into small chunks

Preheat oven to 350 degrees or according to biscuit package directions.  Heat beans, picante sauce, cheese, and sausage on low heat, stirring.  Cool.  Put each biscuit in a muffin tin cup.  With your finger, push some of the dough out of the center.  Take a few teaspoons of bean mix and place into each biscuit center.  Wrap the sides of the biscuits over the top of the mix and pinch to closed & seal (use water on your fingers, if necessary, to stick dough together).  Bake according to package directions, about 15 minutes.  Once cool, wrap in foil or air tight container and freeze.  Reheat in foil in 400 degree oven for 10 minutes or, one at a time, in a microwave for 2 minutes.

Cucumber Boats 
Gluten Free, Raw, Oil Free
Serves 1-2

1 large cucumber, peeled
4 radishes, chopped
2 green onions, chopped
guacamole or olive oil & vinegar dressing

Slice cucumber lengthwise.  With a spoon, scrape out center to remove seeds and form a 'boat'.  Fill each cucumber with radishes and onions.  Top with dressing or guacamole.

Easy Guacamole: Peel, seed, and mash a ripe avocado.  Mix with a mild salsa.

1/4 green pepper, sliced

1/4 onion, sliced
1/4-1/2 cup tomato sauce (or spaghetti sauce)
1 faux Italian sausage (Tofurky brand)
1 hoagie buns

Gently heat tomato sauce, green pepper, and onion in a sauce pan on the stove over low to medium heat, stirring frequently, until vegetables are soft.  Add sausage to warm (or heat in slow cooker, adding sausage last).  Slice bun and fill with sausage, vegetables, and sauce.

Italian Sausage Sandwich
Serves 1

Wraps pictured here are using two, large burrito tortillas.

Green Bean Wraps
*Gluten Free option
Makes 1
10 long green beans, uncut, lightly steamed
1 flour burrito tortilla *(For Gluten Free use large Romain lettuce leaves.)
1/4 cup hummus (try Sabra: Roasted Pine Nut)
1-2 leaves of lettuce
3 slices faux turkey (optional)

Soften the tortilla either  by lightly warming them in a nonstick frying pan or by wrapping them in a dish towel and heating them in the microwave about 30 seconds.  Spread tortilla with hummus, then faux turkey, the lettuce leaf, and the beans. Roll to wrap.

"You don't need a silver fork to eat good food."  Paul Prudhomme

2 cups water
2 T. yellow split peas, rinsed
1/4 cup non-Gulf-state rice (Lundberg)
1 stalk celery, chopped
1 T. onion, chopped
1/2 Not-Chick'n* bouillon cube (no msg)
1 carrots, chopped
1 T. nutritional yeast
1/4 teaspoon salt
1/8 teaspoon turmeric
pinch of bay leaf sprinkles

1-2 T. frozen peas
*Not-Chick'n bouillon cubes are from Edward & Sons and available in most food stores.
In the morning (or night before) add yellow split to water in a crock pot and cook on high two hours (or low overnight), then low all day.  In the morning add all remaining ingredients, except peas.  Add peas toward the end of the cooking process.

Chick'n Rice Soup
Gluten Free, Oil Free
Serves 1

Collard Wrap
Gluten Free, Raw, Oil Free
Makes 2

Using 1 large collard leaf, cut in half, so as to carefully cut away the stem. Mix your choice of veggies, including sprouts, with a little hummus, salsa, or guacamole.  Fill each half and roll.

Guacamole: 1/8 green pepper, minced; 1/8 red pepper, minced; 1-2 cloves garlic, minced; 1/8 sweet onion, minced; 2 t. chili powder; salt & pepper to taste.  Add all of this to 2 mashed (seeded & peeled) av0cadoes.

Makes 6
Extra can be frozen.
2-3 faux sausage links (Tofurky) opt.
2 small white or sweet potatoes, peeled & diced
1/4 cup onion, chopped
1 can (8-oz.) whole kernel corn, drained (or other vegetable of choice)
1/4 cup spaghetti sauce + 2 cups spaghetti sauce (Classico: Tomato & Basil)
2 cans refrigerated pizza dough

Preheat oven to 425 degrees.  Cook potatoes & onions in a little water, until soft.  Slice sausage and mix with corn and 1/4 cup spaghetti sauce; add to cooked potatoes and onions to warm.  Unroll pizza dough over cookie sheets and cut into 6 equal squares.  With a slotted tablespoon fill center of each square, without getting sauce on edges.  Fold each square in half.  Crimp edges and slit the tops.  Bake 6-8 minutes.  Serve with remaining spaghetti sauce, warmed.  Freeze leftover calzones in foil; bake wrapped in 400 degree oven for 10 minutes or microwave about 2 minutes.

Tasty Tostada
Gluten Free, Oil Free
Serves 1

1/2 cup vegetarian refried beans
1/4 cup salsa, mild or picante sauce
1 cup lettuce, shredded
1/2 cup tomatoes, chopped
1/4 cup onions, chopped
3/4 cup shredded, cheese-style soy product (optional)
2 small, hard, flat corn tortilla shells

In a small bowl mix the beans and sauce and heat in the microwave about 1 minute, covered.  Spread mix over corn shells.  Top with remaining ingredients.

Raw Tacos
Gluten Free, Raw, Oil Free
Makes 1-2

Filling: Fill each taco shell with guacamole, chopped lettuce, chopped tomatoes, and green onions.

Guacamole: 1/8 green pepper, minced; 1/8 red pepper, minced; 1-2 cloves garlic, minced; 1/8 sweet onion, minced; 2 t. chili powder; salt & pepper to taste.  Add all of this to 2 mashed (seeded & peeled) av0cadoes.
For the Taco Shell:
1 Roma tomato
1/2 cups corn, fresh (frozen has been blanched)
1\4 cup flax seed, ground
1 small, fresh, organic carrot, shredded
1 T. yellow onion, chopped
1/2 tablespoons lime juice
1/8 teaspoon salt

Combine all ingredients in a food processor with an S blade. Add water if needed to loosen mixture. Mixture should be loose, like a tomato sauce. Spread thin over a dehydrator sheet, forming thin circles. Heat at 110 degrees in a dehydrator for 4 hours (or on parchment paper on cookie sheet in oven at lowest temperature with door slightly open). Circles should peel off. Flip and place on dehydrator screens for an additional 1-2 hours.  They should be pliable.

8 taco shells
1/2 can vegetarian refried beans, cooked with salsa
1/2 pkg. meatless crumbles, beef-style, cooked*
2 cups guacamole (for 8)
1/2 cup Better than Sour Cream (Tofutti)
1 tomato, seeded, shopped
several leaves of lettuce, shredded

*For Gluten Free: increase beans to 1 can 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.
Taco Dinner
Gluten Free option
Serves 4
Recipe makes enough to fill 8 taco shells; 2 would be one serving, so refrigerate the extra beans and meatless in a sealed container for up to one week.


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