Main Course

Tofu Curry With Peas 1 onion, minced 2 tablespoons vegetable oil 2 garlic cloves, minced 2 tsp fresh grated ginger 1 tsp cumin seeds

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1/2 tsp turmeric 1 cup tofu 3 tomatoes, roughly chopped 1/2 cup frozen peas 1 tbsp lemon juice

salt and pepper fresh coriander (cilantro) (optional)

Cook the onion in the oil in a covered pan for 5 minutes or until onion begins to soften. Stir in garlic, ginger, cumin, and turmeric, and cook for another minute or so. Drain tofu, and pat it dry. Cut into cubes. Add tofu to spicy mixture in the pan and cook for 5 minutes over moderate heat, so that it becomes golden brown in places, stirring often. Add the tomatoes and peas. Cook for 3-4 minutes, until the peas have heated through and the tomatoes have softened. Stir in lemon juice, taste, and season with salt and pepper. Snip some fresh coriander over the top, if desired. Serves 4. Dairy-free Basil Pesto Sauce

1 cup fresh basil leaves 3 peeled garlic cloves or 1 tbsp. jarred minced garlic 1/4 cup pine nuts

2 tbsp. lemon juice 3 tbsp. olive oil 1/4 tsp. salt

Place all ingredients in a food processor or blender. Process until mixture becomes a smooth paste. Add more salt to taste. Makes 1/2 cup. Add as sauce to rice pasta. Vegan Quinoa Salad Recipe 4 cups vegetable broth 1 1/2 cups raw whole grain quinoa 1 cucumber, sliced 1 red or yellow bell pepper, diced 1/2 cup lightly steamed brocolli florets 2 tomatoes, chopped

1/4 cup olive oil 1/3 cup lemon juice 2 cloves garlic, minced dash salt and pepper, to taste (sea salt tastes best)

Cook quinoa in vegetable broth until it fluffs up, about 15 minutes, stirring occasionally. While quinoa is cooking, whisk together lemon juice, olive oil, garlic cloves and salt and pepper. When quinoa is finished cooking, allow to cool slightly then, toss with vegetables and lemon juice mix, stirring to combine well. Add more salt and pepper to taste, and chill before serving. Sesame Edamame Salad 1/2 cup shelled edamame 2 tsp gluten-free soy sauce 1 tsp sesame oil 1 tsp unsweetened brown rice vinegar or white rice vinegar 1 tsp sesame seeds

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If the edamame you use are frozen, defrost them. Mix in a small bowl with soy sauce, sesame oil and rice vinegar. Adjust sesame oil to taste. For stronger flavor, marinate overnight. In a pan over low heat, toast the sesame seeds just until they start to turn golden. Immediately turn off heat, and remove directly from pan to the top of the edamame. Stir slightly and serve. Marvillous Millet 1 tbsp olive oil (or sesame oil) 2 med onions chopped 2-3 garlic cloves, minced 1 tin firm tofu, water squeezed out and crumbled 2 tbsp. tamari sauce (or soy sauce)

Rosemary, Thyme and Celery Seed, salt & pepper 4 cups cooked millet cup tahini (sesame paste) cup pumpkin seeds or sunflower seeds

Saut oil, onions and garlic. Add tofu, tamari sauce, and spices and cook for 5 minutes. In a bowl, combine the last three ingredients and add to the pot. Cook until well heated. Add water or vegetable stock if dry or sticking to pot.

Dips
Hummus 4 cups of canned or cooked chickpeas Zest and juice of 2 lemons 4 tablespoons of tahini

1/4 cup of extra virgin olive oil 2 cloves of garlic Salt and pepper

Puree everything in a food processor until smooth. Taste and adjust seasoning as you like. Dip with rice crackers. Mushy Edemame 3 cups frozen, shelled edamame (soy beans) 1/4 cup olive oil Salt

1. Boil edamame in salted water, approximately 20 minutes until edamame is soft and tender.
2. Reserve 1 cup of cooking water and drain edamame. 3. Place edamame, cup cooking liquid and olive oil in blender. Puree until smooth, add more water if necessary. 4. Remove from blender, season with salt and set aside to cool. 5. Dip with rice crackers

Snacks and Dessert

Protein Granola Bars 3 eggs 1/4 cup unsweetened apple sauce 1/4 cup honey 1/4cup molasses or cup xyletol 1/8 cup milk (cow, almond, hemp, soy)

1tsp vanilla extract 3/4 cup protein powder (1 scoop = cup, thus 3 scoops) 3 cups oats

1/2 cup nuts (almonds, walnuts, etc), chopped

1/2 dried fruit (cranberries, prunes, raisins etc) Mix wet and dry ingredients until doughy consistency. Put dough on wax paper on baking sheet and press down evenly into a rectangular shape using another wax paper on top to avoid sticking to hands. Remove top wax paper and put in preheated oven at 350F for 15 minutes. Cut into 18 bars when cool.

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Double Chocolate Protein Cookies Serving size: 20 1/4 cup brown sugar or xylitol sugar 1/4 cup unsweetened apple sauce 3 eggs 1 tsp vanilla extract 1 tsp cinnamon

3 cups oats 1/4 cup whole wheat flour or rice flower 1 cup chocolate protein powder 1/2 cup semi-sweet chocolate chips

1. Pre-heat oven at 350 degrees 2. Beat together the eggs, apple sauce, sugar 3. Gradually mix in oats, flour, protein powder and cinnamon to the above combination, stirring well before adding in the chocolate chips 4. Drop a table spoon of the cookie mixture onto a non-stick lightly sprayed cookie sheet, baking for 10-12 minutes 1 cookie = 18g carbs, 7g sugar, 13g protein

LARA Type Fruit/Nut Bars Very Cherry Bars (use as a template for almost any combination) makes 2 (multiply when needed) 1/4 cup chopped dates (roughly chopped whole dates, not pre-chopped) 1/4 cup dried cherries or dried cranberries 1/3 cup whole pecans, almonds or walnuts 1/8 teaspoon cinnamon Set out two pieces of plastic wrap for shaping and wrapping the bars. Do this first; youll have sticky fingers when you need it. Place the dates and cherries in a food processor. Pulse until processed to a paste. Transfer paste to a medium bowl (dont clean processor). Add the nuts to the processor and pulse until finely chopped . Add the nuts, along with the cinnamon, to the bowl with the fruit paste. Use your fingers to knead the nuts into the paste (just keep squishing, its fun; brings back memories of play-dough). Divide mixture in half. Place each half on each of one of the sheets of plastic wrap. Wrap the plastic around each bar and start squishing into a bar shape form, 3 and 1/2 inches long, 1 inch wide and 3/4inch thick); press against countertop to flatten bottom side, flattening top side and ends with flat of hand. Tightly wrap the plastic around each bar and store in the refrigerator. Makes 2 bars. Nutrition per Serving (1 bar): Calories 207; Fat 9.4 g (sat .8g, mono 5.2g, poly 3.1g); Protein 3.9g; Cholesterol 0mg; Carbohydrate 24.9g; Sodium 0.4mg.

A Few Ideas for Variations of Lara bars:

1. Apricot-Almond: Use 6 tablespoons coarsely chopped dried apricots and 2 tablespoons date (to
measure 1/2 cup total); use almonds for the nuts.

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2. Tropical: Use tropical fruit bits (these come pre-packaged at the supermarket); use raw

3. 4. 5. 6.

7. 8.

cashews for the nuts. Add 1/8 teaspoon ground ginger, 1/2 teaspoon finely grated lime zest, and 1 teaspoon fresh lime juice to the mix. PB & J (cheap and delicious!): Use 1/4 cup dried cherries or cranberries and 1/4 cup raisins or dates; use raw or roasted peanuts (lightly salted or unsalted) for the nuts. Blueberry Bliss: Use 1/4 cup dried blueberries and 1/4 cup dates; use almonds for the nuts. Add 1/2 teaspoon finely grated lemon zest, and a drop of almond extract to the mix. Cashew Cookie Dough: Reverse the proportions of fruit to nuts--Use 1/3 cup dates for the fruit and 1/2 cup raw cashews for the nuts. Chocolate Chip Cookie Dough: Same as cashew cookie dough, but add 1/2 teaspoon vanilla extract, pinch of cinnamon and 1/2 ounce very finely chopped semisweet or bittersweet chocolate to the mix. Pistachio Heaven: Same as cashew cookie dough, but use raw pistachios and add a tiny drop of almond extract. Peanut Butter Cookie Dough: Same as cashew cookie dough but use raw or roasted (lightly salted) peanuts for the nuts.

Dates Nutrition Notes:

Dates are included in a majority of the LARA Bars, so I thought Id mention a few facts about these wonderful fruits. One date has a mere 23 calories and is loaded with nutrition. Dates are an excellent source of carbohydrates (great for pre- or post-workout), contain no cholesterol, are high in fibre, and boast a wide range of nutrients, including calcium (32 mg per serving), Magnesium, Phosphorous, Potassium, Iron, Zinc, Copper, and Manganese. Dates also contain vitamins A1, B1, B2, B3, B5, C and more than 20 different amino acids; they help in the digestion and assimilation of carbohydrates, and help to regulate blood sugar levels and fatty acids content in our bodies. Chocolate Mousse cup dates (soaked) cup maple syrup tsp vanilla

cup mashed avocado (1.5 avocados) cup + 2 Tbsp cocoa cup water

In a blender or food processor blend dates, maple syrup, and vanilla. Add and blend the avocado and cocoa. Finally, slowly add the water and blend until you reach your desired consistency. Popcorn (Avoid microwavable popcorn as it often contains artificial ingredients) cup olive or canola oil 1 cup unpopped popcorn kernels cayenne pepper, Salt, to taste 1. Heat oil in a 3-quart stock pot (or bigger) over medium-high heat. 2. Add popcorn kernels, cover. 3. When kernels begin to pop (after about 45 seconds), shake pot every few seconds to toss kernels, making sure that the lid stays closed.

4. After most of the kernels have popped, turn off heat and let pot rest for about twenty seconds to ensure that all corn has popped before opening the lid. 5. Pour popcorn into a large bowl. Add cayenne and salt, mix well.

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