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-   -   Ideal Protein Diet - Recipes (https://www.3fatchicks.com/forum/ideal-protein-diet/184251-ideal-protein-diet-recipes.html)

Ogdog13 12-01-2009 01:08 PM

Protein Enriched Healthy Flour Tortillas
Preparation Time: 15 minutes
Bake Time: 2 minutes
Makes: 12 servings

  • 1 3/4 cup All Purpose Flour
  • 1/2 Natural Whey Protein
  • 1/4 cup Canola Oil
  • 1/2 tsp. Baking Powder
  • 1/2 tsp. Salt
  • 1/2 cup + 1 Tbsp. Warm Water

Blend together flour, whey protein, salt and baking powder.
Add oil and mix together well.
Stir in water with a fork, 2-3 Tbsp. at a time.
Press dough together into a ball and knead until smooth and elastic (~2-3 minutes).
Divide dough into 12 pieces and roll into balls. Cover and let rest 30 minutes.
Roll dough out thin (1/16 - 1/8 inch) and cook on hot griddle for 30-45 seconds per side, or cook using a flat bread maker (following manufacturers directions).

Ogdog13 12-01-2009 01:10 PM

Instant Whey Oatmeal
Preparation Time: 2 minutes
Cook Time: 3 minutes
Makes: 1 serving

  • 1 package Instant Oatmeal
  • 1 1/2 Tbsp. Instantized Whey Protein

Conventional Directions (thinner consistency):
Add Whey Protein to the dry (uncooked) oatmeal and stir.
Add 1/2 cup of boiling water and stir.

Microwave Directions (thicker consistency):
Add Bulk Foods Direct Whey Protein to the dry (uncooked) oatmeal and stir.
Add 2/3 cup of water and stir.
Microwave on high for 2-3 minutes.

Ogdog13 12-01-2009 01:12 PM

Homemade Protein Pasta Noodles
  • 1/2 cup Semolina Flour
  • 1/2 cup Whey Protein Isolate
  • 1 egg
  • 1 pinch of salt
  • 1 tsp. of Olive Oil
  • 1 Tbl. of water

Combine semolina flour, Whey Protein & salt.
Lightly beat egg, water and olive oil. Add to dry ingredients and mix with a fork to form a stiff dough.
Place dough on a lightly floured surface and knead until smooth and elastic (about 10 min)
Cover dough with a towel or plastic wrap and let rest for 20 minutes.
When using a pasta maker, follow pasta maker directions. Otherwise, roll dough out to desired thickness and cut as desired. Note: Keep dough covered to avoid drying until used.
Add pasta to boiling water and cook until tender (about 3 minutes).

Ogdog13 12-01-2009 01:14 PM

Crispy Peanut Butter Protein Bars
This recipe mimics Peanut Butter Cliff Bars.

  • 1 cup Whey Protein Isolate
  • 2 cups oatmeal
  • 5 cups puffed crispy rice cereal
  • 2 cups coconut
  • 2 cups crunchy peanut butter
  • 1/2 cup butter
  • 1 cup honey
  • mini semi-sweet chocolate chips (optional)

In food processor, process oatmeal, rice cereal, coconut, and protein powder until mixture becomes coarse meal (if some of the ingredients are still whole, that’s fine – don’t keep processing and make a powder). Transfer to large mixing bowl. Stir in protein powder. Set aside.

Either on the stove top on low heat or in the microwave heat the peanut butter, butter, and honey. Add peanut butter mixture to dry ingredients just until fully combined.

Pat mixture firmly into a well greased 9” x 13” glass pan; let cool complete for 2-4 hours. Cut into bars and individually wrap in waxed paper or plastic wrap or store in air tight container.

Ogdog13 12-01-2009 01:15 PM

Homemade Low-Carb Chocolate Bars
These are quite rich and creamy chocolate bars that melt in your mouth. No glycerine or maltitol, no hidden carbs.

  • 3 Tbsp. Whey Protein
  • 3 Tbsp. Soy Protein
  • 1 square bakers unsweetened chocolate
  • 1 Tbsp. psyllium husks
  • 1 Tbsp. unsweetened coconut or almond meal
  • 1 Tbsp. SugarTwin brown sugar
  • 1 Tbsp. Splenda
  • 5 drops Stevia
  • 1/4 cup whipping cream
  • 1 Tbsp. peanut butter
  • 1 tsp. vanilla extract
  • 1 tsp. mint extract (optional)
  • 1/4 cup crushed pecans (optional)

In a microwave-safe plastic dish, microwave the chocolate square for 1 minute on high. It should almost be melted or half-way through. Add peanut butter on top and microwave for 1 minute on high. Add cream and microwave for 1.5 minutes on high (make sure the cream starts boiling, it has to be hot, or the bars will become powdery).

Sprinkle the psyllium husks first on the hot mixture, this helps solidify the bars. Add the rest of the ingredients on top. Use a hand mixer to mix the entire mixture until uniform. This will be a hard mixture and may get stuck inside the mixers, just scoop it up with a spoon.

Use a square non-stick plastic plate (I use the top of a ziploc disposable cover), about 5×5 inches, but any non-stick surface should do. Spread the mixture on top of it, and press with the bottom of a spoon to make it evenly spread.

Freeze for an hour, and then place in the fridge until ready to use. I cut it into 4 bars.

Note: If you don’t have all the above sweeteners, use any sweetener you have to taste. Mixing different sweeteners intensifies the sweetening effect, and requires a lesser amount of the sweetener.

Ogdog13 12-01-2009 01:15 PM

Peanut Butter Protein Bars
  • 1 scoop Whey Protein
  • 2 Tbsp. no-sugar peanut butter
  • 2 Tbsp. butter, melted
  • 1/2 tsp. liquid artificial sweetener
  • 1/4 cup Splenda

Melt peanut butter and butter in microwave or double boiler. Mix in the sweeteners thoroughly. Add protein powder and stir until it forms a ball. (You may need to use clean hands to aid in the thorough mixing.) Roll up in ball and knead a bit; then separate into even portions, shaping as desired. Refrigerate until firm.

Makes 4 bars. Approx 2 carbs and 6 grams of protein per bar.

Ogdog13 12-01-2009 01:17 PM

Coffee Protein Bars
  • 3/4 cup Best Whey Protein Powder
  • 1/4 cup oil
  • 2 eggs
  • 2 Tbsp. oat flour
  • 1/4 cup heavy cream
  • 1 Tbsp. baking powder
  • 1/4 cup hot water
  • 2 tsp. cinnamon
  • 1 tsp. instant coffee
  • 1/4 cup mini chocolate chips
  • 1/4 cup Splenda
  • 1 tsp. liquid sweet'n low

Dissolve coffee in hot water.

Mix oil, eggs, cream, water, Splenda & sweet‘n low together.

Mix dry ingredients together and then add to the first mixture. Stir till moistened.

Pour into 8” pan. Tap on counter to settle the bubbles.

Sprinkle chips on top.

Bake at 375 degrees for 12-15 min. Be careful not to overbake.

Cut into 16 pieces. Each piece has 3 carbs and 1.5 grams protein.

Ogdog13 12-01-2009 01:20 PM

Sticky Chocolate Protein Bars
6 scoops Whey Protein
2 squares unsweetened baker’s chocolate
4 Tbsp. butter
4 Tbsp. heavy cream
1 tsp. vanilla extract
6 packets Splenda
1 1/2 cups chopped pecans
1 cup dried, unsweetened coconut
1/4 cup flax seeds, measured and then ground
4 Tbsp. Sugar Free syrup (hazelnut is best)

Melt chocolate and butter in microwave.

Mix in Splenda, then add cream & vanilla, blending thoroughly.

Add the protein powder and mix until powder is completely incorporated.

Mix flax, pecans, and coconut together and pour over chocolate mix.

Pour the sugar-free syrup over this and mix together with hands until well-blended.

Line a 9”x9” pan with plastic wrap and firmly press the incredibly sticky stuff into it. Cover with another layer of plastic wrap and chill.

Yield: 12 bars. Each has 8 carbs, 3.6 gr. fiber, 14 gr. protein

Ogdog13 12-01-2009 01:22 PM

High Protein Spicy Tuna Wrap
  • 1 scoop Whey Protein Powder
  • 1- 6 oz. can Tuna Fish (in water)
  • 2 tsp. hot sauce
  • Lettuce
  • Beans (optional)
  • Salsa (optional)

Combine whey protein, tuna, and hot sauce in a large bowl.
Pour the tuna mixture onto the center of the lettuce leaf.
Add your condiments of choice (lettuce, beans, salsa, etc.)
Wrap the sides of the lettuce around the tuna mixture.

Ogdog13 12-01-2009 01:24 PM

Protein Bang-Bang Caesar Salad
  • 1 Scoop Whey Protein
  • 1/2 cup Plain Non-Fat Yogurt
  • 1/2 tsp. Anchovy Paste
  • 1 tsp. Lemon Juice
  • 1 tsp. Balsamic Vinegar
  • 1 tsp. Dijon mustard
  • 1/2 tsp. Worchestershire sauce
  • 1 Garlic clove, minced
  • 1/4 cup Parmesan cheese, grated
  • 1 head romaine lettuce, rinsed
  • 1/4 tsp. Salt

Mash garlic into paste with salt.
In a large bowl, combine whey Protein, yogurt, anchovy paste, lemon juice, vinegar, mustard, Worcestershire sauce, garlic paste, and 2 tablespoons Parmesan cheese; mix well.
Refrigerate dressing for 1 hour.
Slice romaine lettuce and divide among 4 bowls.
Drip dressing over romaine lettuce.
Sprinkle 1/2 teaspoon Parmesan cheese on each bowl.

Ogdog13 12-01-2009 01:27 PM

High Protein, High Fiber Vegitarian Soup
  • 2 cups Onions, chopped
  • 6 Garlic cloves, minced or pressed
  • 2 tsp. Olive Oil
  • 1/2 tsp. Salt
  • 1 cup Celery, diced
  • 2 cups Red and Green Bell Pepper, chopped
  • 1 small Chile, minced and deseeded
  • 2 Scoops Pure Whey Protein Isolate
  • 1 tsp. dried Oregano
  • 1/2 tsp. Thyme
  • 2 tsp. ground Cumin
  • 1/2 tsp. ground Black Pepper
  • 2 cups water
  • 1 1/2 cups undrained canned tomatoes, chopped (14 1/ ounce can)
  • 1 1/2 cups cooked black-eyed peas (15 1/ oz. can, drained)
  • 1 1/2 cups cooked pinto, red kidney or black beans (15 1/2 oz. can, drained)
  • 1/4 cup bottled Low-Fat Barbecue Sauce

In a large soup pot, combine the onions and garlic with the oil and salt. Cover and cook on medium heat for eight to ten minutes, until the onions are soft and translucent, stirring occasionally.

Add the celery, bell peppers, chile, oregano, thyme, cumin and black pepper, and sauté for 10 minutes, stirring often.

Add the water and tomatoes, cover and simmer until the vegetables are tender, approximately 10 to 15 minutes.

Mix in the peas, your choice of beans and the barbecue sauce. Cover and simmer gently for 10 minutes.

Add pure whey protein isolate and salt to taste.

Ogdog13 12-01-2009 01:46 PM

ABC Protein Bars
  • 10 tbsp. natural peanut butter
  • 5 egg whites
  • 5 scoops whey protein (I find that chocolate mint tastes the best in this recipe, however chocolate tastes good as well)
  • 2 cups oats (OPTIONAL: For flavor, I dry cook these on a frying pan until they are toasted)
  • 1/2 cup soy milk

Mix the peanut butter and egg whites in a bowl. Microwave on high for 30 seconds, and mix well (so that the mixture appears smooth). Repeat 4-5 times until all traces of egg whites have dissolved into the peanut butter, and your mixture is a smooth consistent one.

Gradually add the protein (one scoop at a time) and stir into the mixture. Next, add the soy milk and follow with the oats. Continue mixing until a thick 'sticky' mixture is present.

Smooth the thick mixture into a 13x9 tray and leave for 20-30 minutes. Cut into 10 equal size bars. Individually wrap each bar (I use aluminum foil) and store in the fridge.

Nutrition Facts

Serving Size: 1 Bar

Calories: 220
Protein: 20.1g
Fat: 10.1g
Carbohydrates: 15.1g

Ogdog13 12-01-2009 01:47 PM

Low Fat "Majmum" Protein bar
  • 8 oz fat free cream cheese
  • 4 scoops protein powder ( i use chocolate)
  • 3 cups whole oats
  • 1/2 cup splenda
  • Dash of cinnamon ( to taste)
Combine splenda, cream cheese, protein, and cinnamon in a bowl and mix with an electric mixer on high til its smooth.

add the oats and mix with the mixer until you have a fairly homogeneous mixture.

note if it is too thick add a 1/4 cup of milk or water

spray an 8x8 pan with PAM. spread the mixture in the pan. sprinkle some additional splenda on top and place in the fridge for an hour.

I cut mine into ten bars for a breakdown of

154 cals, 17.8g carb, 15g protein, 1.8 g fat

Ogdog13 12-01-2009 01:48 PM

No Bake Protein Bar
  • 5 tbsp natural peanut butter (chunky or smooth)
  • 1/2 cup dry oat meal or whole grain hot cereal (uncooked)
  • 1/2 cup oat flour (double the dry oats if you do not have oat flour)
  • 6 scoops chocolate whey protein (approximately 132 grams worth of low-carb protein powder)
  • 1 teaspoon vanilla
  • 2 tablespoons flax seeds (optional)
  • 1 cup non-fat dry milk
  • 1/2 cup water (depending on what type of protein you use, you may need to add more)
  • Modifications: Use vanilla protein and replace ~1/4 cup of the oatflour with a variety of nuts, seeds, or dried berries.

Spray an 8x8 baking dish with non-stick cooking spray. Combine dry ingredients in a medium size bowl and mix well. Add peanut butter and mix - the mixture will be crumbly and dry. Add water & vanilla. Sponsored Links

Using a wooden spoon or rubber spatula, everything until a dough forms. The dough will be sticky. Spread dough into pan using a clean wooden spoon or spatula that has been sprayed with non-stick cooking spray. Refrigerate a few hours (or freeze for an hour) and cut into 9 squares. Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper. Keep refrigerated.
Nutritional Information Per Serving:

197 calories, 21 g protein, 7.2 g fat (8% saturated), 13.7 g carbohydrate, 1.6 g fiber

Ogdog13 12-01-2009 01:49 PM

Double Chocolate Peanut Butter Designer Protein Bars - 4 servings
  • 1/4 cup reduced fat peanut butter*
  • 3 TBL fat-free chocolate syrup
  • 3 scoops chocolate protein powder
  • 1 - 1 1/2 TBL water (you may need more to get the consistancy you want)
In small bowl, combine peanut butter and chocolate syrup. Add the protein and enough water to moisten slightly. Place mixture on waxed paper or plastic wrap, and knead by hand for a few seconds to blend ingredients. Form into four bars of small rectangles either by hand or rolling mixture with a rolling pin between two sheets of waxed paper. Wrap each bar in waxed paper or plastic wrap. Store in refrigerator to preserve freshness.

Make 4 bars

Per Bar: Calories 170/ Protein 17 grams/ Carbs 13grams/ Fat 6grams

Ogdog13 12-01-2009 01:56 PM

Fudgey-Nutty Bars
  • 2 and 1/3 cups vanilla protein powder
  • 1 oz square unsweetened chocolate
  • 1/2 cup butter
  • 4 oz cream cheese
  • 1 oz chopped almonds
  • 1 tsp vanilla
  • 1 tsp peanut butter
  • 1/4 cup Splenda

Melt butter, cream cheese, peanut butter and chocolate in bowl in microwave. Mix together very well and then add splenda & vanilla, mixing well again.

Add walnuts and protein powder and mix. It will be difficult and messy to mix,
you will have to use your hands near the end to knead it all together, squeezing so that the powder is incorporated into the mixture.

Now place in an 8x8 0r 9x9 baking pan,
flatten and refrigerate. When cooled
and hardened, cut into 8 bars. Per bar: 21 grams protein, 3.15 carbs. This will vary according to the protein powder you use.

Ogdog13 12-02-2009 09:04 AM

Homemade Low Carb Milk
One cup:

1-2 Tbs. of heavy cream (depending on how creamy you want it)
1 1/3 Tbs. of instant dry milk
1 cup of cold water
sprinkle of salt
tiny sprinkle of splenda (if you want)

Just put the ingredients in and shake it up. Refrigerate.

Calories 65 if 1 Tbs. of cream is used, 110 if 2 Tbs. of cream is used
5 grams of fat / 10 grams of fat
3 carbs / 3 carbs
2 grams of protein / 2 grams of protein

Ogdog13 12-02-2009 09:13 AM

Roasted Soy Nuts
1 cup soybeans
1/2 teaspoon salt
1 teaspoon olive oil
cajun spices, to taste
1 Soak beans in water 8-12 hours. Be sure to use enough water, as the beans will expand to about 3 cups.

2 Rinse the beans and blot lightly with paper towel. They don't need to be dry, just not dripping wet with water.

3 Sprinkle olive oil over the beans and toss lightly to coat. I do this right in the colander that I used to drain the beans.

4 Sprinkle salt and cajun spice over the beans and continue to toss until coated.

5 Spread the beans on a baking sheet in a single layer.

6 Bake at 350F, stirring after 15 minutes. Stir beans and return to oven, baking and stirring every 5 minutes until soybeans are golden brown and crunchy. The amount of time to attain crunchy soy nuts will depend on the moisture of the soaked beans. It usually takes mine a total of 25-45 minutes. That's a big range, I know, but every batch is different is all I can say! Watch them carefully toward the end to make sure that they don't burn. Conversely, you definitely don't want to under-roast them either, or they will have a chewy consistency. They should be nicely browned.

7 Cool the beans and enjoy!

Ogdog13 12-03-2009 10:25 AM

Popcorn Cauliflower
  • 1 head of cauliflower
  • 3 tablespoons olive oil
  • 2 tablespoons Mrs. Dash Table Blend


1. Preheat oven to 450°F (220°C).

2. Cut out and discard cauliflower core and thick stems. Trim remaining cauliflower into florets the size of popcorn.

3. Toss thoroughly in a bowl with olive oil and Mrs. Dash Table Blend.

4. Spread cauliflower on a sheet pan and roast for approximately 60 minutes, or until nicely browned (that's the carmelization process converting the dormant natural sugars into sweetness). 5. Turn three or four times during roasting. The browner the florets, the sweeter they will taste. Serve immediately.

Ogdog13 12-03-2009 10:25 AM

Crunchy Baked Cauliflower
  • 3 tablespoons olive oil
  • 2 cloves fresh crushed garlic
  • 1 teaspoon dried rosemary

Toss cauliflower in the garlic, rosemary and oil.

Lightly grease a baking pan or cookie sheet.

Spread cauliflower onto pan.

Bake at 400 for 40 min. I stir it half way through.

Ogdog13 12-03-2009 10:27 AM

Faux Fried "Rice"
  • 1/2 head of raw cauliflower, grated (had about 3.5 cups of grated, loosely packed cauliflower)
  • 3 green onions, chopped
  • 4 cloves garlic, minced
  • 2 - 3 tablespoons of low-sodium soy sauce
  • 1/2 to 1 teaspoon of garlic salt
  • 3 eggs, beaten
  • Oil
  • Pork, chicken, or shrimp, cooked (optional)

In a wok or large pan, heat enough oil to cover bottom of pan. Fry minced garlic and white part of onions for approximately 1 minute. Add grated cauliflower and fry for approximately 5 minites, stirring constantly. Add soy sauce, garlic salt, green onion tops, and meat (optional) and stir until mixed. Push mixture to side of pan. Add more oil if necessary, and scramble eggs in empty side of pan until done but still moist. Stir eggs into "rice" and remove from heat. Serves 3 as a side dish.

Note: I didn't measure anything. These measurements are just estimates. The secret is to use raw cauliflower. I tried this with leftover cooked cauliflower last week, and it wasn't very good. Tonight I used raw, and everyone liked it.

Ogdog13 12-03-2009 10:30 AM

Marinara Sauce
  • 1 (28 ounce) can crushed tomatoes
  • 1 1/2 teaspoon garlic powder
  • 1/2 teaspoon oregano
  • 1/2 teaspoon onion powder
  • 3 tablespoons extra virgin olive oil
  • 1/3 teaspoon Splenda
  • 1/3 teaspoon salt
  • 3-4 cloves of fresh garlic
  • 1/2 small sweet red pepper

Start by putting 2 of the 3 tablespoons of olive oil in a saucepan. Reserve the remaining 1 tablespoon for later. Crush your garlic and finely chop the red pepper and add it to the saucepan. Saute slowly until soft. Once soft add the can of tomatoes, garlic and onion powder, oregano, sweetener, and salt. Let sauce simmer slowly
about 10 minutes. Add your reserved tablespoon of olive oil 3 minutes before done and mix in. That's it your done.

Ogdog13 12-03-2009 11:02 AM

Tofu Lettuce Wraps
Ingredients (use vegan versions):
  • 1 head lettuce or Napa cabbage
  • 1 pkg extra firm tofu (drained)
  • 2 1/2 cups chopped ****ake mushrooms
  • 3 tablespoons chopped garlic (fresh)
  • 2 tablespoons chopped ginger (fresh)
  • red pepper flakes
  • tamari or soy sauce or Braggs
  • salt
  • pepper

Dice the tofu into small bite size squares. Spread them out on a cookie sheet. Sprinkle with salt , pepper, red pepper flakes, and soy sauce. Bake for 35-45 minutes at 350.

When that is almost done, heat up wok or frying pan and throw in the chopped up garlic and ginger. Fry for about 5-7 minutes until they are softer. Throw in the ****akes. At this time you can add more soy sauce , usually about 4 or 5 shakes. Also, if you’d like, some more salt and pepper and red pepper flakes.

Cook about another 10 -12 minutes, then add the tofu and finish up the cooking - about 2-5 minutes.

Wash and dry the lettuce/cabbage and pull off pieces about the size of your palm.

Spoon the mixture into the leafs and roll them up!!

Ogdog13 12-03-2009 11:04 AM

Vegetarian Taco Wraps
Ingredients (use vegan versions):
  • 3/4 cups chopped cashew nuts
  • 1 1/2 cups chopped celery
  • 4 to 5 tablespoons sesame garlic sauce (I use Iron Chef brand)
  • 2 teaspoons Splenda brown sugar
  • 1 head of lettuce
  • vegetable oil
  • chopped ginger
  • minced onions
  • minced garlic

Before cooking, chop celery into small pieces, and crush cashews so that each cashew is broken into about 4 pieces. Mix the Iron Chef Sesame Garlic sauce with about 2 teaspoons of vegan brown sugar.

In a skillet, pour vegetable oil so that it covers the bottom of the skillet. Sprinkle the oil with freshly minced onions, minced garlic, and chopped ginger.

Pour chopped celery into skillet and stir fry for about 10 or 15 minutes on medium to high heat.

Pour chopped cashews into skillet and stir fry for about 3 to 4 minutes on low to medium heat.

Remove skillet from heat and mix sauce in evenly with celery and cashews.

Prepare each serving inside a single lettuce leaf.

Serves: 5-6 (depending on your appetite!)

Ogdog13 12-03-2009 11:05 AM

Marinated Tofu Lettuce Wraps
Ingredients (use vegan versions):
  • 14 oz. firm or extra firm tofu
  • soy sauce (less sodium better for you!)
  • chili sauce (I use Hunan)
  • lettuce leaves (packaged or head works)
  • Dijon mustard (optional)

Depending on how many people (half a package works for 2 people), slice the tofu into slabs and cut slabs in half. Then in a small dish, mix the soy sauce and hunan chili sauce together. This also is depending on how many people, but I usually end up with about a 1/4 cup of the mixture (you can always mix more if needed). Then soak the tofu in the sauce and then place on the grill (Forman grill works best, but pan cooking would probably work). Cook it for about 10-15 minutes, or until brown. Then place some Dijon on the lettuce leaves and place marinated tofu on top of that and wrap it! So good. The Dijon mustards makes it taste like PF Changs tofu lettuce wraps! Great snack!

Ogdog13 12-03-2009 11:08 AM

TVP Meetballs
Ingredients (use vegan versions):
  • 2 cups dry textured soy protein granules
  • 1 3/4 cups veggie broth (or 1 veg bouillon cube dissolved in water)
  • 1 med yellow onion, minced
  • 2 cloves garlic, minced
  • 2 tablespoons olive oil
  • 1/2 cup vital wheat gluten flour
  • 1 tablespoon Tamari or soy sauce
  • 1/2 teaspoon fresh cracked black pepper
  • 1/2 teaspoon oregano
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • additional oil for frying


This recipe was submitted by Joni Marie Newman, author of Cozy Inside, published by the Newman Press. See http://www.cozyinside.com for more recipes.

Reconstitute textured soy protein granules by placing them in a microwave safe bowl, pouring the broth over the granules, covering tightly with plastic wrap and placing them in the microwave for 5-6 minutes. Alternatively, you can pour boiling broth over the dry granules, cover and let sit for 10 minutes.

In a skillet, saute the onions and garlic in olive oil until translucent and fragrant. About 5-7 minutes. Remove from heat mix in the flour, Tamari and all of the spices. Let sit until cool enough to handle.

With your hands, form balls about 1 1/2 inches in diameter. Use a lot of pressure when forming your balls, tee-hee, you don’t want them to fall apart. Lightly fry them in a small amount of oil, rolling them around in the pan to brown on all sides.

Ogdog13 12-03-2009 11:13 AM

Sweet and Sour Tofu Balls
Ingredients (use vegan versions):
  • 2 blocks firm tofu (squeezed of water and crumbled)
  • 1 can water chestnuts (chopped)
  • 3 green onions (minced -include green part)
  • 1/2 cup parsley (minced)
  • 2 cups vinegar
  • 2 cups sugar
  • 1/2 cup ketchup
  • 2 cloves garlic (pressed, crushed, or minced)
  • 2 teaspoon fresh ginger (grated)
  • drop of soy sauce
  • some oil for frying; some flour for rolling

Alright, first you gotta make the balls: Squeeze that tofu till your hands hurt to get the water out, then crumble it - food processor is handy here. Add chopped water chestnuts, green onion, and parsley. (You might want to also add some soy sauce and crushed black pepper). Mush together.

Put oil in a deep bottomed pan and heat. Roll tofu mix into balls and roll in flour. Fry till golden and place on paper towels to drain. Meanwhile, combine the vinegar and vegan sugar in saucepan and heat till dissolved (stinky here). Add the remaining ingrediants and add some spices of your own if you want.

Note: the sauce recipe is a basic one, you can adjust amounts as you like and add new ingrediants, I never follow the recipe very strictly, and I do a lot of tasting along the way.

Once sauce ingrediants are all mixed up and heated, throw the balls in, simmer for a while to heat. Serve 4 or more balls per person, over rice This stuff is filling and a bit fattening too, but its yummy!

Ogdog13 12-03-2009 11:20 AM

Mock Buffalo "Wings"
Buffalo Hot Wings

Ingredients (use vegan versions):

veggie chicken (non-breaded) -such as veat, or vegan chicken strips
olive oil
hot sauce


Saute veggie chicken in a bit of olive oil. When cooked, drown in Louisiana hot sauce.

Ogdog13 12-03-2009 11:23 AM

Smokin' Collard Greens
Ingredients (use vegan versions):
  • 2 bunches of collard greens
  • 1/2 medium yellow onion
  • 1/2 large red bell pepper
  • 1/2 large green bell pepper
  • 1 tablespoon minced ginger
  • 3 garlic cloves minced
  • 3 veggie bouillon cubes (more or less depending on taste)

First, cut the tough stems out of the center of the greens. Next, cut greens into 1/2 to 1" strips. Then transfer greens to a large bowl and submerge them in water to clean. I usually triple wash them just to make sure they are clean. The greens are clean when the water runs clear. Set greens aside.

In a large Dutch oven, sauté the onion and peppers in oil until they have begun to soften, then add the ginger and garlic.

Add 5 cups of water and bouillon cubes and greens. Bring to boil and simmer on low for about 2 1/2 hours or until greens reach desired tenderness.

Serves: 4 to 5

Ogdog13 12-03-2009 11:29 AM

Stuffed Tomatoes with Brocolli
Ingredients (use vegan versions):
  • 2 cup brocolli
  • 1/2 cup red onion
  • 1 cup tofu
  • 1/2 tablespoon basil
  • 6-8 medium tomatoes
  • salt to taste
  • cayenne pepper to taste

Chop brocolli and tofu. Chop onion. Mix with onion and spices Slice stem end off of tomato and scoop out pulp leaving about 1/4 of an inch of tomato to the skin. Save pulp for other cooking use such as tomato sauce. Fill tomato with mixture and bake in a shallow baking dish for 20 to 25 minutes at 325 degrees F.

Serves: 6-8.

Ogdog13 12-03-2009 11:31 AM

Spinach Stuffed Mushrooms
Ingredients (use vegan versions):

24 large (but not huge) white mushrooms
1/4 cup chopped shallots or onion
2 large cloves garlic, chopped
2 tablespoon balsamic vinegar
1/4 cup water
2 teaspoon seasoning (recipe follows)
1 pack frozen chopped spinach (about 10 oz?) - thawed and drained


Wash mushrooms and carefully remove stems. Lay out caps on nonstick jelly-roll pan and pop in oven for 5-10 minutes to dry out and cook slightly. Set caps aside. Chop the mushroom stems finely.

Saute shallots, garlic, and balsamic vinegar in small saucepan. When onions start to turn translucent add mushroom stems, water, and seasoning. Cook a few minutes. Add spinach and cook till water is almost all absorbed/evaporated.

Mound the spinach mixture onto the the mushroom caps, pressing it into the caps. Lower oven heat to 300-350 and bake for 10-15 minutes until hot and mushroom caps are cooked.

If you leave them slightly undercooked, you can do these ahead and then heat them up in the microwave when needed.


Ingredients (use vegan versions):

1 1/3 cup nutritional yeast flakes
3 tablespoon onion powder
2 1/2 teaspoon garlic powder
1 tablespoon salt
1 teaspoon celery seed
2 1/2 tablespoon Italian seasoning
2 tablespoon parsley, dried


Blend smooth all ingredients except parsley. Stir in parsley. Store in airtight container.


Use this seasoning to make a quick stock out of water when you have no veggie stock on hand. Excellent for flavoring rice and as a soup base.

Make a very simple, easy, and good-tasting gravy by mixing water, seasoning, and miso (I like the dark brown rice miso). Typical proportions: 1.5 cups water, 1 T seasoning, 2 t miso. Increase/decrease seasonings according your your taste. Right before serving gravy, mix some starch (I frequently use potato starch) in a bit of water till well-blended and add to gravy to thicken (do this over medium heat). Add starch until you reach desired thickness. Quick, easy, and surprisingly tastey.

Ogdog13 12-03-2009 11:32 AM

Eggplant and Portabella Stuffed Peppers
Ingredients (use vegan versions):

2 large red bell peppers, cleaned, halved
1 eggplant, diced into cubes
1 package baby portabellas, sliced
several sprigs basil, chopped into shreds
1/4 cup sun dried tomatoes, julienne cut
2 tablespoon olive oil
1 teaspoon oregano, dried
1/2 teaspoon fennel, dried
2 teaspoon red pepper flakes
1 teaspoon sea / kosher Salt
4 slices vegan mozzarella (optional)


Mix diced eggplant, portabellas, basil, sun-dried tomatoes, olive oil, spices and salt in a medium bowl. Make sure to evenly coat all vegetables with the olive oil. Preheat oven to 375 degrees F. Spray glass baking dish or cookie sheet with non-stick cooking spray. Stuff vegetable mixture (generously) into pepper halves. Place in oven and bake for about 40-45 mins or until light brown on top. Top with vegan cheese, place back in the over for about 5 minutes or until cheese is melted.

Ogdog13 12-03-2009 11:39 AM

Vegan Scrambled 'Eggs'
Ingredients (use vegan versions):

8 ounces tofu, crumbled
1/4 medium onion, grated or finely diced
1 teaspoon turmeric
splash vegetable oil
salt and pepper, to taste


1) Heat a skillet with oil and add onion, heating over low heat. Add crumbled tofu to skillet and sprinkle with turmeric, stirring to mix and make the tofu evenly yellow. Add salt and pepper to taste. Cook for about 5 more minutes, or until heated though. Enjoy!

I gave my 10 month old son some and he loved it. Actually, he ended up stealing half of it, but at least it doesn't take too long to do, so I could whip more up quickly enough!

Source of recipe: I remember seeing a recipe similar to this one, but forgot it... so made it up as I went along, and made it a little easier I hope.

Makes: 1 serving, Preparation time: A minute or two, Cooking time: 5 minutes

Ogdog13 12-03-2009 11:40 AM

Spicy Chanterelle Tofu Scramble
Ingredients (use vegan versions):

Large handful of chanterelle mushrooms (can use shiitake or other favorite mushroom)
1 habanero pepper, diced
1/2 pound firm tofu
kosher salt
1 teaspoon tamari
garlic, to taste
olive oil
smoked paprika, to taste
pepper, to taste
curry powder, to taste


1) Drain tofu. Cut in half and place on a paper towel, sprinkle with salt, and allow to drain to drain while the mushrooms cook.

2) Sauté mushrooms in olive oil until a little crispy. Crumble tofu and add to mushrooms, adding a bit more olive oil, diced garlic, habanero pepper, and spices as desired.

3) Turn once then enjoy.

Source of recipe: just adding additions to the basic tofu scramble. I like some heat. This is very good and perfect comfort food in my opinion and a real quick fix.

Makes: 2, Preparation time: 6 minutes, Cooking time: 15 minutes

Ogdog13 12-03-2009 11:43 AM

Spicy Salsa! Tofu Scramble
Ingredients (use vegan versions):

1/2 a small red onion
3/4 cup salsa
12 oz. extra firm tofu
1/2 teaspoon turmeric
olive oil (2 tablespoons or so)


Chop the onion up and throw into a pan with the olive oil. Saute over medium-high heat for about 5 minutes, or until onion is translucent.

In a medium bowl, mix salsa, tofu, and turmeric. Pour mixture into pan with onion and saute for about 5-10 minutes, depending on how browned you like your tofu.

I really like this recipe because it's super-simple and super-yummy! I eat this more than anything else!


Ogdog13 12-03-2009 11:51 AM

Middle Eastern Eggplant Dish
Ingredients (use vegan versions):

1 large eggplant, peeled and sliced lengthwise
2 large zucchini squash
3 cloves garlic, finely chopped
2 tablespoons olive oil
40 oz diced tomatoes in juice
sea salt to taste


Wash and cut the ends off of the zucchini; slice them thinly lengthwise. Mix together tomatoes with olive oil, garlic, and salt. In a shallow dish, layer eggplant, tomatoes, zucchini, and tomatoes; repeat until all ingredients are used, ending with tomatoes on top. Cover with foil and bake at 375 for about 30minutes, until eggplant and zucchini are soft.

This dish was inspired by one served of my best friends, who happens to be from Kuwait. She only cooks middle eastern food, and it is always SO tasty and simple!

Serves: about 4

Ogdog13 12-03-2009 11:53 AM

Delicious Eggplant Tofu Lasagna (no pasta)
Ingredients (use vegan versions):

2-3 medium sized eggplants
1 green bell pepper
2 cloves garlic
1 onion
1 large zucchini
approximately 1/2 cup portabello mushrooms
1 box silken firm tofu
tomato sauce--any kind or brand
soy cheese (optional)


Take your eggplants and slice them vertically into thin strips. Then put them in a pan (with sides). It's ok if they're all on top of each other. Sprinkle a little bit of salt between the layers to help draw out moisture. I also like to add just a little olive oil and about 1/4 a cup of water on the bottom to help them steam. Steaming the eggplant keeps them moist while cooking, and eliminates the need for oil, keeping the dish very low in fat.

Cover the pan with foil and put in a 350 degree Fahrenheit oven for about 40 minutes. It could take a little more/ a little less. You basically want the eggplant to be cooked but not completely mushy, they'll still look a little white but will slightly fall apart.

Also take out the tofu put in a bowl and mush with hands- you should get crumbly bits. Try to squeeze out most/not all of the water(you can put it in a cloth to squeeze out the water). Add about a teaspoon of salt, and chopped garlic. (I also like to use dried garlic powder to add more flavor)

Then take the zucchini onion, bell pepper, and the portabello mushrooms and chop them all about equal sizes. Not too small, I like them to be a little bigger than dime sized.

Sautee vegetables in 3 tablespoons of olive oil starting with the onions, let them get color, and then add the carrots and green bell peppers, with the mushrooms last. You want these to be almost completely cooked but a little bit of bite left because they'll cook in the oven again.

Then, add about 1/2 a jar of tomato sauce (any kind) to the sauteed veggies. Depending on how large your eggplants are you might want a little more. You need enough for about three /four layers. This recipe can be made bigger or smaller very easily so it really just depends on how many and how big your eggplants are. I like to have more eggplant than filling because I really like to taste the eggplant. Also, too much sauce and it will be too runny.

Take a casserole dish (lasagna dish) (bigger is better, you don't want it to be overflowing because it will bubble over the pan) and layer: eggplant, then sauce, then tofu, and repeat.

Try to overlap the eggplant so you get a distinct layer, no biggy though cuz everything will fuze together when you cook it.

If you want at the very end, sprinkle soy cheese on top.

Bake for about 30 minutes or until a lot of moisture has evaporated, let it rest a little so it's not scorching hot and also, it will be easier to cut.

Ogdog13 12-03-2009 11:55 AM

Tian aux Aubergines
Ingredients (use vegan versions):

1/2 a big eggplant
2 zucchinis (green or yellow)
1/2 of one big onion
2 red peppers, grilled and skinned
olive oil ( a few tablespoons)
garlic to taste
Herbes de Province
a small can of tomatoes


Slice the vegetables, the shape you like them. The rest of the recipe is quite easy.

Just place them in a pie plate on top of one another. Put the eggplant first, because it needs to absorbs the liquid of the other veggies.

Drizzle a little olive oil between each layer, the herbs and add a little garlic too.

On top of everything, add the canned tomatoes.

Put all this in the oven for about 30 minutes or so at 350 degree.

Ogdog13 12-03-2009 11:56 AM

Bulgur Pilaf
Ingredients (use vegan versions):

2 cups cracked wheat (bulgur)
1 zuchinni, peeled and diced
1 eggplant, peeled and diced
1 sweet red pepper, peeled and diced
1 onion, peeled and diced
1-2 vegetable bouillon cubes
2 tablespoons tomato paste
4 cups hot water
salt and pepper to taste
1 tablespoon olive oil


Sweat the moisture out of the eggplant by sprinkling salt over the diced pieces and let stand for 20 minutes. Rinse in a collander and pat dry. Heat olive oil in a dutch oven or large pot and saute the eggplant and zucchini until done, add the pepper and onion. When all vegetables are sauteed, add bouillion, tomato paste and water and stir. Add the bulgur, put the lid on the pot and then take the pot off the heat. The bulgur will absorb the water and in 15 minutes you will have your pilaf!

Ogdog13 12-03-2009 12:01 PM

TexMex Surprise
Ingredients (use vegan versions):

2 1/2 cups textured soy protein or TSP
2 tablespoon fresh parsley, chopped
1 tablespoon olive oil
1 clove garlic, minced
1 can stewed tomatoes
3 tablespoon Taco seasoning mix (can be found at bulk food stores)
3 cups of chopped spinach, boiled
1/2 cup lukewarm water
2 cups soy cheese, grated
1 teaspoon soya sauce


Hydrate textured soy protein with lukewarm water and soya sauce. let stand for 5 minutes. While doing that,preheat your oven to 375 and place spinach into a pot of water and let boil. Add olive oil, garlic, and taco seasoning mix to your textured soy protein mixture, and stir it. Drain spinach and add to mixture with entire can of stewed tomatoes (juices and all), stir.

Place mixture into medium caserole dish with lid and bake for 20-30 minutes. While its baking, grate your soy cheese. After that remove your lid and evenly sprinkle grated soy cheese over the mixture, turn oven to 450 and watch it melt. Take it out, and garnish with parsley over top, and let cool for 10-15 minutes! Enjoy!!!

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