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


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Tasty Tostada
(gluten free)
Raw Tacos
(gluten free, raw)
Reuben Sandwich
Toona Salad Sandwich
Easy Sandwiches
Baked Bean Sandwich
Stuffed Buns
Italian Sausage Sandwich
Green Bean Wrap
Salad Wrap
(gluten free option)
Collard Green Wrap
(gluten free, raw)
Pita Pizza
Fajita Pizza
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.
Gluten Free Option*
Serves 1
1 corn tortilla*
1 slice of a large onion, fried
1-2 T. black bean dip or spread
raw vegetables of choice: lettuce, radishes, tomato, peppers, greens, broccoli, celery, green beans, carrots, cabbage or vegetables of your choice.
Heat your tortilla, lightly, on medium-high for a few seconds.  Spread the beans and top with onions.  Add vegetables and roll.
*The corn tortillas shown, Cornflower, are my favorite for flavor and flexibility, but they contain both corn and wheat.  To be gluten-free the ingredients would need to be just corn based.
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.
"If we are what we eat, then I'm easy, fast, and cheap."  
author unknown
Toona Salad Sandwich
Makes 1
1/4 can Toona* (like Sophie's)
2 t. onion, chopped
2 t. dill pickle relish
1/8 teaspoon garlic powder
1/2 stalk celery, chopped

2 T. mayo (like Vegennaise)
1/8 t. salt
dash of pepper
lettuce, tomato, and hamburger bun

*Toona can be purchased at some health food stores or online at thrivemarket.com.
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.
Baked Bean Sandwich
Gluten Free Option*
Makes 1
When I was a child, my mother would sometimes serve us this sandwich with leftover baked beans from yesterday's dinner.  It became one of my favorites.
1/4 c. canned vegetarian baked beans
(to prepare beans: see video)
sliced onion
vegan butter (optional)
2 slices of bread *(gluten free option)
Fry the onions in a little vegan butter or saute in water.  Warm the beans in the microwave or, stirring, in a pot on the stove.  Mash the some of the baked beans slightly.  The bread shown is toasted, but it doesn't have to be.  Another option is to butter the bread to keep it from getting soggy.  Spread the beans over one slice.  Top with the onions .  Cover with the second slice of bread.
NOTE: For homemade baked beans, see video below.
9% of American adults eat the recommended 2-3 cups of vegetables each day.
CDC Source: President's Council on Sports, Fitness, and Nutrition

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.

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

"You don't need a silver fork to eat good food."  Paul Prudhomme
Green Bean Wraps
*Gluten Free option
Makes 1
This is easily one of my favorite wraps.  If you love green beans, you'll love this wrap!
15 long green beans, uncut, lightly steamed
1 burrito tortilla* 
1/4 cup hummus 
1-2 leaves of lettuce
3 slices or sticks of vegan chicken (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.
Salad Wrap
Gluten Free Option*
Serves 1
1 tortilla wrap* 
spread of choice: hummus, bean spread, mustard, mayo, baba gannoush
fresh veggies of choice
This warp is spread with hummus and topped with spinach, tomatoes, radishes, broccoli, and lettuce, then rolled.
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.
"Now that I'm quarantined, I realize that my only true hobbies were shopping and eating out."  Anonymous
Pita Pizza
Serves 1
1 round pita bread
toppings of choice
The pizza's shown at the top have ingredients that I like.  I started with vegan sour cream, topped with spaghetti sauce, garlic powder, oregano, vegan cheese, nutritional yeast, onion slices, and chopped broccoli. After baking, I added fresh spinach.

Preheat oven to 350 degrees F.  Toppings could include spaghetti sauce, salsa, pesto, refried beans, hummus, sour cream, mushrooms, onions, olives, peppers, tomatoes, spinach, broccoli, Italian seasonings, oregano, 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 while cooking the pita, or saute or fry some of the veggies before adding; or add veggies after cooking the pita and sauce.  Experiment!  Bake for 10-15 minutes, until lightly browned.  
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 1/2 of the ingredients listed.

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 F.  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.
2-3 vegan sausage
1 medium potato, peeled & diced
2 T. onion, chopped
3 T. frozen corn
1/4 cup vegan spaghetti sauce
1 cans refrigerated pizza dough*
*I made my own pizza dough, for 4.  Recipe for 2 vegan calzones: 1/2 c. unbleached flour, 1/4 c. whole wheat flour, 1/2 t. yeast, 1/4 c. + 1 T. warm water (slightly warmer than lukewarm, but not hot), 1/2 T. vegetable oil, 1/2 T. brown sugar.  Mix flour and salt; sprinkle with brown sugar and yeast; add wet ingredients.  Mix until there is no flour left.  If too dry, add a tablespoon of water; if too wet, add a tablespoon of flour.  Dough should be pliable but not sticky.  Cover the bowl with a dish towel and set in a warm spot, not hot, for 3 hours.  Can be wrapped and kept refrigerated for 2 days.  Lightly flour the counter surface before rolling out the dough.
Preheat oven to 425 degrees.  Cook and crumble vegan sausage.  Cook potatoes & onions in a little water, until soft.  Mix in corn and spaghetti sauce to warm.  Add a little more sauce if too dry.  Unroll pizza dough over cookie sheets and cut into 4 equal squares.  Using a slotted tablespoon if runny, 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 or longer until lightly golden (check the bottom).  Serve with warmed spaghetti sauce, for dipping.  Freeze leftover calzones in foil; bake wrapped in 400 degree oven for 10 minutes or microwave about 2 minutes.
Makes 2-4
Extra calzones can be frozen.  See the video above if you want to make fried cazones.


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