“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)
Waldorf Salad
(gluten free, raw)
Reuben Sandwich
Fajita Pizza

Wild Berry Tea
(gluten free)

Tuna Salad Sandwich
Greek Salad
(gluten free, raw)
Navy Bean Soup
(gluten free)
B-B-Q Wrap
Stuffed Buns

Cucumber Boats
(gluten free, raw)

Italian Sausage Sandwich
Green Bean Wrap
Chick'n Rice Soup
(gluten free)

Collard Green Wrap
(gluten free, raw)

Carrot Slaw
(gluten free, raw opt.)
(gluten free)
Raw Tacos
(gluten free, raw)
Taco Dinner

(gluten free opt.)
Click here for my Lentil Soup recipe.
Potato Soup
Gluten Free
Serves 6

5 medium potatoes, peeled & chopped
3 cups of water
1 medium onion, chopped
2 stalks celery, chopped
2 cups frozen corn
2 medium carrots, peeled & chopped
1 cup nondairy milk
1 teaspoon salt
1/4 teaspoon pepper

Boil 3 cups water and add potatoes and carrots and cook about 20 minutes, until tender. Gently mash potatoes and carrots in the pot of water. While potatoes are cooking, fry onions and celery in a small amount of vegetable oil or water, until tender. Add all remaining ingredients to soup pot.
NOTE: I like my soup chunky, but this soup can be blended to make it creamy.
2 large apples, cored & chunked
2/3 cup of raisins
1 cup celery, chopped
3/4 cup raw mayo* or Vegennaise
4-8 lettuce leaves

Mix all ingredients except lettuce leaves. Place lettuce leaves on four serving dishes. Scoop 1/4 of the apple mixture onto each lettuce leaf. Serve immediately.

*Raw mayo: 1 avocado, mashed; 2 t. lemon juice; 1 T. raw agave; 1 t. vinegar; 1 t. tamari.  Mix. 
Waldorf Salad
Gluten Free
Serves 4

Fry mushrooms and onions in margarine 4-6 minutes over medium heat.   Reduce heat to low and heat sauerkraut 3-4 minutes.  Sprinkle with salt and pepper.  Spread dressing on one side of each slice of toast.  Fill 6 slices with mushroom mix and top with cheese, then top with bread slices.

Reuben Sandwich
Serves 3

8 oz. mushrooms, sliced
1 cup onions, thinly sliced, separated
2 cups sauerkraut, rinsed & drained
salt & pepper
6 slices Swizz cheese
12 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 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 3-4

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).
Hot Brew: Boil water and add tea bags.  Remove bags and stir-in sugar.  Add lemon and pour over ice to serve.

1 pound extra firm tofu
3 tablespoons flax seed, ground
1 cup water
1 cup steel-cut oats, ground
1 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon chili powder
2 sheets dry seaweed, crumbled
1 teaspoon salt
1/4 teaspoon dill weed
1/4 teaspoon pepper
2 stalks celery, finely chopped
1/4-1/2 cup mayo (Vegennaise)

Tuna Salad Sandwich
Serves 6

Preheat oven to 400 degrees.  Press tofu tightly for 15 minutes to remove water.  Mix flax seed and water and let sit for 15 minutes.  Mash tuna and mix with all ingredients (including flax mix), except celery and mayo.  Put mixed ingredients into a lightly oiled baking dish.  Bake 10 minutes, then check for firmness.  The texture should be similar to tuna.  Stir and bake an additional 10 minutes, if needed.  Cool and mix with celery and mayo.  Serve on bread or buns with lettuce, tomato, and pickles.

Greek Salad
Gluten Free (raw)

Greek Salads can include these ingredients:

tomatoes, lettuce, spinach, artichoke, olives, cucumbers, hulled sunflower seeds, onions, garlic, radishes, broccoli, cauliflower, chick peas, zucchini, peppers, or any other vegetable you might like to include.

Greek Salad ingredients do not need to include cook foods or cheese.  For the appearance of goat cheese, chop up some tofu. 

The dressing can be as simple as 3 parts extra virgin, cold pressed, organic olive oil to 1 part apple cider vinegar, and salt & pepper. 

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

Bar-B-Que Wrap
Serves 4

4 burrito tortillas
1 large onion, sliced
1 cup vegan bar-b-que sauce
3/4 cup mayo (Vegenaise)
1 cup broccoli/cauliflower, grated
1 cup dill pickle relish
1 cup carrots, shredded
1 cup lettuce, shredded
1 avocado, thin sliced
1 cup sprouts of choice

Wrap tortillas in a dish towel & heat in a microwave for one minute to soften.  Cook onion slices in a small amount of water in a 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 serve.
Stuffed Buns

Serves 8-10

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, salsa, 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 tablespoon of bean mix and place into each biscuit center.  Wrap the sides over the top of the mix and pinch to closed to seal (use water on your fingers, if necessary, to stick dough together).  Bake according to package directions, about 15 minutes.
Cucumber Boats  (raw)
Gluten Free
Serves 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.

These are delicious and can be served as an appetizer by mixing the guacamole with the vegetables and slicing the cucumber into bite-sized pieces.

1 large green pepper, sliced

1 large onion, sliced
1 cup tomato sauce (or spaghetti sauce)
1 pkg. 4 faux Italian sausage (Tofurky brand)
4 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 buns and fill with sausage, vegetables, and sauce.

Italian Sausage Sandwich
Serves 4

Green Bean Wraps
Makes 4

24 long green beans, uncut, lightly steamed
4 flour tortillas (or 4 corn)
1 cup hummus (try Sabra: Roasted Pine Nut)
4 leaves of lettuce
8 slices faux turkey (optional)

Soften the tortillas 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 one minute.  Spread tortillas with the hummus, then faux turkey, the lettuce leaf, then 1/4 of the beans per tortilla.
8 cups water
1/2 cup yellow split peas, rinsed
3/4 cup non-Gulf-state rice (Lundberg)
1 stalk celery, chopped
1 small onion, chopped
1 vegetable bouillon cube (no msg)
3 carrots, chopped
1/3 cup nutritional yeast
1 teaspoon salt
1/2 teaspoon turmeric
1 bay leaf
1 cup frozen peas

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
Serves 6

Collard Wrap
Gluten Free (raw)
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.

Serves 6

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.

Carrot Slaw
Gluten Free (raw)
Serves 8

8-10 carrots, peeled, shredded
1 cup pineapple, finely chopped
2/3 cup raisins
1/2-2/3 cup mayo* (Vegennaise--not raw)

Mix all ingredients.  Chill for 2 hours before serving.

*Raw mayo: 1 avocado, mashed; 2 t. lemon juice; 1 T. raw agave; 1 t. vinegar; 1 t. tamari.  Mix. 

Tasty Tostada
Gluten Free
Serves 2

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)
4 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)
Serves 6

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.

4 Roma tomatoes
2 cups corn, fresh (frozen has been blanched)
1 cup flax seed, ground
2 fresh, organic carrots, shredded
1/4 cup yellow onion, chopped
2 tablespoons lime juice
1/2 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, shaped into circles (about 1/3 cup of mix per circle), making 6-12 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.

8 taco shells
1/2 can vegetarian refried beans, cooked with salsa
1/2 pkg. meatless crumbles, beef-style, cooked*
1-2 cups guacamole
1 cup Better than Sour Cream (Tofutti)
1 large 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


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