Do It Yourself: Grub
Mango Creamsicle-Like Smoothie
1 mango, cut into pieces and frozen
1/2 cup pineapple chunks
1/3 cup vanilla soya milk
1/3 cup mango-pineapple juice
1 scoop vanilla soya-protein powder (optional)
Ice cubes
Put all the ingredients in a blender and mix until creamy.
Makes 2 smoothies
Easy Nachos
1 can black beans
1 bag tortilla chips
1 cup salsa
1-2 diced tomatoes
1/2 cup chopped coriander leaves
2-3 diced green onions
Drain and heat the black beans in the microwave on high.
Arrange the chips on a plate and top with the beans, salsa, tomatoes, coriander leaves and onions.
Makes 4 to 6 servings 95
Chocolate Banana Pudding
1 banana
2 cups soft tofu
1/3 cup cocoa powder
1/3 cup sugar
Place all the ingredients into a food processor and blend until smooth.
Chill and serve.
Note: This also makes a great fruit dip!
Makes 4 servings
Chunky Monkey Soya Shake
1 cup soya milk
1 banana
1 Tbsp sweetened chocolate powder
2 Tbsp roasted cashews
Pour the soya milk into a blender and add the remaining ingredients. Blend until smooth.
Makes 1 shake
Festive Salsa
1 Tbsp. roasted hot peppers, chopped
1 cup fresh or frozen, green or red chilli peppers
1 cup tomatoes, seeded and finely chopped
1 cup peeled and finely chopped white onion
2 cloves fresh garlic, peeled and finely chopped
2-3 tsp vinegar
Salt and pepper, to taste
Put all the ingredients into a blender and blend for a few seconds, or until a thick, chunky sauce forms.
Makes approximately 6 servings
Spicy Green Beans
1 can sliced green beans
1 Tbsp vegan margarine
1 Tbsp salsa
1/2 tsp spicy sesame seed oil
Place the ingredients in a microwave-safe bowl and microwave on high for about 2 minutes.
Makes 3 servings
Kooky Vegan Ramen Noodles
2 cups water
1 pkg vegan ramen noodles (try Top Ramen Oriental Noodles)
Dash extra-virgin olive oil
Dash soya sauce
Pinch garlic powder
Seasoning salt, to taste
Boil the water in a medium-sized saucepan. Add the noodles and cook for about 3 minutes. Drain and place in a bowl. Discard the seasoning pack.
Add the olive oil and stir to coat the noodles. Slowly add the soya sauce until the noodles turn light brown.
Add the garlic powder and the seasoning salt. Stir.
Makes 1 serving
Mushroom Veggie Sandwiches
2 tsp balsamic vinegar
1 large garlic clove
Salt and pepper, to taste
4 Tbsp olive oil
2 large portobello mushrooms
1 large tomato
1 small yellow squash
1 green, red or yellow pepper
8 slices whole wheat bread
Put the vinegar, garlic, salt, pepper and olive oil in a small jar and shake well. Slice the veggies and brush with the oil mixture. Bake at 350°F for about 15 minutes, flipping once halfway through.
Spread on the bread.
Makes 4 sandwiches
Berry-Banana Smoothie
4 frozen strawberries
1 frozen banana
1/2 cup fresh blueberries
1/4 cup apple juice
Place all the ingredients in a blender and blend until smooth. Serve immediately.
Makes 2 servings
Bean Dip Delight
2 tsp olive oil
1 large onion, finely chopped
1 hot pepper, diced
2-3 garlic cloves, peeled and crushed
1 24-oz can kidney beans, drained (reserve the liquid)
5-6 oz salsa
Heat the olive oil in a medium-sized saucepan and sauté the onion, pepper and garlic until the onion is clear. Add the kidney beans and salsa. Cover and simmer for about 20 minutes, or until the beans are soft.
Mash with a fork or a potato masher.
Serve with tortilla chips or baked pita wedges.
Note: To thin the mixture, add the reserved bean liquid by the tablespoonful until the desired consistency is reached.
Makes about 4 cups
Fancy Thai Ramen
1 pkg ramen noodles, any flavour (the flavour packet won’t be used)
1/4 cup peanut butter, chunky or smooth
2 Tbsp soya sauce
3 Tbsp vinegar
1 Tbsp sesame oil
Sugar, to taste
Veggies of your choice (optional)
Boil and drain the noodles. Add the peanut butter, soya sauce, vinegar and sesame oil. Stir well.
Add the sugar and veggies. Enjoy.
Makes 1 serving
Hummus
1 1/2 cups chickpeas (dry or canned), cooked
3 Tbsp tahini (sesame paste)
3 Tbsp fresh lemon juice
2 Tbsp vegetable oil
1 Tbsp olive oil
2 garlic cloves, minced
1/4 tsp ground cumin
1/8 tsp salt (optional)
Blend all the ingredients in a food processor until smooth.
Note: For a spicier version, add 1/4 cup chopped scallions and some hot sauce. For a heartier version, add 1/3 cup shredded carrots, 1/3 cup fresh parsley leaves and 1/4 cup sliced scallions.
Makes approximately 4 cups
Mango-Lime Cooler
2 large mangoes, peeled, seeded and cubed
1/2 cup sugar
1/2 cup freshly squeezed lime juice (about 6 limes)
2 cups cold water
1 cup ice
Combine all the ingredients in a blender. Blend on high speed until smooth. Then kick back and enjoy the perfect summer drink!
Makes 4 servings
Popcorn
Plain popcorn is obviously vegan, but there are tons of creative toppings that turn this popular snack food into a gorge-fest:
Salt
Vegan margarine
Olive oil
Cayenne pepper (or regular pepper)
Cinnamon and sugar
Garlic
Chocolate syrup (use a spoon to eat if you can’t handle a big mess)
Peanut butter
Avocado-and-Tomato Sandwich
Hummus sufficient to cover the bread
2 slices thick-crusted sourdough bread
4-6 avocado slices
1-2 leaves lettuce
2 thick tomato slices
Spread the desired amount of hummus on both slices of the bread. Place the avocado slices, lettuce and tomato in between. And don’t forget your napkin!
Makes 1 sandwich
Falafel Nuggets
1 cup falafel mix
3/4 cup hot water
Canola or olive oil sufficient for frying
Stir the falafel mix and the water together and let sit for 15 minutes.
Heat the oil in a skillet. Shape the falafel into small patties. Fry on each side until golden-brown. Serve with your favourite sauce.
Makes 3 to 4 servings
Spicy Vegan Pizza Bagels
1 bagel
1 small can tomato sauce
Hot sauce, to taste
Garlic salt, to taste
Veggies of your choice
Slice the bagel in half and spread the desired amount of tomato sauce on each piece.
Add a few drops of the hot sauce and sprinkle with the garlic salt. Top with the veggies.
Place in a toaster oven and heat until toasted.
Note: For a milder version, omit the hot sauce.
Makes 1 serving
Chocolate-Chip Peanut-Butter Waffle Sandwich
2 vegan waffles
Vegan chocolate chips, to taste
Peanut butter, to taste
Maple syrup, to taste
Toast the waffles lightly. Spread both with the chocolate chips and microwave on high for about 3 seconds. Let cool.
Smear on the peanut butter. Smash together and top with a few squeezes of the maple syrup.
Makes 1 serving
Mmm … Bagelicious
2 sesame bagels
Vegan margarine, to taste
1 tomato, sliced
1/2 avocado, sliced
1/2 cup romaine lettuce
1/2 cup carrot, shaved very thin
1/4 large cucumber, sliced thin
1/2 raw mushroom, sliced
1/4 cup alfalfa sprouts
1 Tbsp zesty Italian salad dressing
1 tsp oregano
Slice the bagels and spread with the vegan margarine. Set aside.
Toss the veggies in a bowl. Add the salad dressing and the oregano and mix thoroughly. Scoop onto one half of each bagel and top with the other half.
Makes 2 sandwiches
Yum-Yum Smoothie
1/2 cup tofu
1 cup soya milk
1/2 cup blueberries
1/2 cup strawberries
4-6 ice cubes
Place all the ingredients in a blender and blend until smooth. Serve immediately.
Makes 2 smoothies
