Vegan Hot Milk Tea

1 tsp tea leaves (I used Earl Grey)
1 cup hot water (from dispenser or heated to temperature in instructions)
1 tbsp pure maple syrup
1/2 tbsp Coffee Mate vanilla almond milk creamer

Add tea leaves to a mug, if eyeballing 1 tsp will sparsely line the bottom of a normal sized mug. Pour in hot water, stir, and steep for 5 minutes. Remove tea leaves if desired. Stir in creamer and maple syrup. Makes 1 serving. Suggested limit of 4 cups per day if drinking because of having trouble drinking water as recommend serving of maple syrup is 1/4 cup or 4 tablespoons.

Vegan Chicken Pho Inspired Udon

One pot "instant" version
8 cups water
1 tbsp bottled minced garlic
1 tbsp bottled minced ginger
2 tbsp Lee Kum Kee vegetarian mushroom stir-fry sauce (50 calories, 1440 mg sodium)
12 pieces Morning Star vegan chicken strips (150 calories, 460 mg sodium)
2 cubes Edward & Sons Not-Beef bouillon (3680 mg sodium)
2 servings Hime udon
10 florets broccoli (optional)
1 jalapeno, sliced
1/2 lime, sliced into wedges
handful of cilantro leaves

In a large pot, heat water over high heat. Add garlic, ginger, stir-fry sauce, chicken strips, and bring to a boil. Stir in bouillon cubes until dissolved. Add udon, return to a boil, then cook for 12 minutes, stirring occasionally. If using, add broccoli last 3 minutes of cooking. Remove from heat, stir in jalapeno and cilantro. Squeeze in lime to taste and add wedges to soup if desired.

Fresh garlic and ginger version
3 servings Hime udon (570 calories, 2310 mg sodium)
1 tbsp olive oil (120 calories)
3 garlic cloves, minced
1 tbsp ginger, grated
12 pieces Morning Star vegan chicken strips (150 calories, 460 mg sodium)
6 cups water
2 cubes Edward & Sons Not-Beef bouillon (3680 mg sodium)
2 tbsp Lee Kum Kee vegetarian mushroom stir-fry sauce (50 calories, 1440 mg sodium)
1/2 lemon, sliced into 6 wedges
1 jalapeno, sliced
10 florets broccoli
handful of cilantro leaves
optional: sliced onion, bean sprouts, mint, lime wedges, additional lemon wedges

Cook udon according to package directions. Set aside.
Heat olive oil in a large pot over medium heat. Add garlic and ginger, and cook, stirring frequently, until fragrant, about 1-2 minutes.
Add water and bring to a boil. Place the bouillon cubes in a small bowl. Scoop out 1/2 cup of the water and pour it over the bouillon cubes. Mix until the bouillon cubes are dissolved. Add the dissolved bouillon to the pot. Bring to a boil; reduce heat and simmer for 10 minutes.
Add broccoli and simmer for 1 minute. Add the juice of one lemon wedge and mix in the remaining 5 wedges, jalapeno, and cilantro.
Portion udon into 3 large bowls. Add broth until noodles are submerged. Place chicken and broccoli on top, about 4 pieces each and 1-2 lemon wedges. Before serving add the juice of another lemon wedge and garnish with sliced onion, bean sprouts, mint, and lime wedges if desired. Makes 3 servings, 297 calories (not including produce), 2630 mg sodium, per serving. To make with less sodium, replace bouillon cubes with 4 tsp of Better than Bouillon Vegetarian No Beef Base (2680 mg sodium) -> 2297 mg sodium or 3 tsp of Harvest Vegetable Bouillon Powder (2070 mg sodium). If possible make with frozen low sodium udon for even less sodium.

Altered from https://damndelicious.net/2015/10/01/cheater-pho-asian-noodle-soup/

Vegan Mexican Cauliflower Rice

3 tbsp oil
1/4 cup onion, chopped
1/2 tsp garlic salt
1/2 tsp cumin
16 oz cauliflower rice
1/2 cup tomato sauce
2 tsp vegetable bouillon powder (try 1 tsp first)

Heat oil in a large saucepan over medium heat and add onion. Cook onion until transluscent.
Stir in cauliflower and cook until tender. While cauliflower is cooking, sprinkle with salt and cumin.
Stir in tomato sauce and vegetable bouillon powder. Simmer until desired consistency, taking care not to burn the cauliflower. Remove from heat. Fluff with a fork and serve.

Slightly altered from http://allrecipes.com/recipe/27072/mexican-rice-ii/

Vegan Peanut Butter Protein Shake

1 cup unsweetened vanilla almond milk (30 cal)
1 scoop vanilla protein powder (I used Sprouts vegan protein powder) (120 cal)
2 tbsp PB2 powdered peanut butter (45 cal)
stevia to taste
1 medium banana, frozen (110 cal)
ice (I used 4 moon shaped cubes)

Blend almond milk, protein powder, peanut butter powder, and stevia until smooth. Break frozen banana into chunks, and blend until smooth. Blend in ice until smooth. Makes 1 serving, 305 calories.

Vegan Chai Protein Shake

1 cup Almond Breeze unsweetened vanilla almond milk
1 scoop Sprouts vanilla protein powder
1-1 1/8 tsp ginger
3/4 tsp cinnamon
1/4 tsp cloves
1 frozen banana, halved

Blend almond milk with powder and spices. Blend in banana until smooth.

Vegan Low Fat Stroganoff

1 tablespoon Smart Balance light buttery spread (50 calories)
1 medium size onion, finely chopped
8 oz mushrooms, finely sliced (optional)
1 1/2 cups vegetable broth
5oz House Foods kingoshi tofu (soft tofu) (80 calories)
1/2 cup + 2 tbsp cannellini beans (150 calories)
1/4 + 2 tbsp West Soy unsweetened soy milk (38 calories)
1 teaspoon yellow mustard
3/8-1/2 tsp salt
freshly ground pepper
2 oz macaroni (200 calories) or 1 peeled potato diced, boiled (150 calories)

Blend tofu, cannelini beans, and soy milk until smooth. Set aside.
In a skillet melt margarine over medium heat and saute the onions for 5 minutes or until soft and translucent. Add mushrooms if using and saute stirring for five minutes more.
Raise heat to medium high and add the broth.
Stir in tofu mixture, salt, pepper, and mustard.
Serve with macaroni or diced potatoes.

Altered from http://vegweb.com/index.php?topic=7568.0
http://chocolatecoveredkatie.com/2016/02/22/vegan-cheese-sauce-low-fat-no-cashews/

Vegan Potato Salad From One Potato

1 red potato, peeled and cubed (about 6 oz, 150 calories)
dash garlic salt
1 Tofurky Italian sausage, cubed (280 calories)
1 tbsp vinegar (I used balsamic vinegar but this makes it brown, try rice vinegar)
1 tbsp vegenaise (90 calories)
2 tsp vegetable broth (I used 1/8 tsp vegetable bouillon powder + 2 tsp water)
1/4 tsp dijon mustard
dash smoked paprika
dash chili powder
freshly ground pepper
Kewpie sriracha dressing, optional

In a small pot, boil potato until tender. While potato is cooking, cube sausage. Drain potato and transfer to a large bowl. Add vinegar, vegenaise, vegetable broth, mustard, spices, dressing if using, and stir until incorporated. Makes about two 1/2 cup servings, 260 calories per serving. Serve immediately or refrigerate a few hours.

Vegan White Bean Nacho Cheese Sauce

1 15 ounce can of white beans (I used cannellini beans), drained and rinsed
2 cups vegetable broth
1 large jalapeno, roughly chopped
1 teaspoon of garlic powder
1 teaspoon of cumin
1/3 cup of nutritional yeast
2 tablespoons of dijon mustard
2 heaping tablespoons unbleached flour
1/2 cup of red bell pepper, chopped

In a medium pot, stir together the beans, broth, jalapeno, and spices. Bring to a boil.
Reduce heat to a simmer. Stir in the nutritional yeast, dijon. Whisk in the flour and continue to whisk until the sauce begins to thicken. Remove from heat.
Add in the bell pepper.
Blend the mixture using an immersion blender

From http://bbritnell.com/vegan-nacho-cheese-sauce/

Vegan White Bean Cheese Sauce

1 cup cannellini beans (200 calories)
1/2 cup West Soy unsweetened soy milk (50 calories)
1/4 cup nutritional yeast  (60 calories)
1/2 tsp lemon juice
1/4 tsp onion powder
3/8 tsp salt
1/8 tsp garlic salt

Drain and rinse beans if they are canned. Blend together all ingredients with a hand blender. Transfer to a pot. Heat on low, stirring occasionally, until desired serving temperature is reached. Makes 1 serving, 310 calories.

Altered from http://chocolatecoveredkatie.com/2016/02/22/vegan-cheese-sauce-low-fat-no-cashews/

To serve with:
1 cup riced broccoli (35 calories)
1/2 cup cannelini beans (100 calories)

Add riced broccoli to pot of cheese sauce. Over medium heat bring to a simmer. Cover and cook on low for 5 minutes. Remove from heat. Stir in beans and macaroni. Makes 1 serving, 445 calories.

Vegan 1,500 Calorie Goal Per Day Example

1 cup fortified plant milk e.g. Unsweetened Vanilla Almond Milk (40 cal x 1 serving)

1 cup beans e.g. Trader Joe's Vegetarian Refried Pinto Beans (110 cal x 2 servings)

1/2 cup grains e.g. Macaroni (200 cal x 1 serving)

2 cups vegetables e.g. Riced broccoli (35 cal x 1 serving) + Southwestern Corn (70 cal x 2 servings)

2 cups fruits e.g. Strawberries (50 cal x 1 serving) + Banana (110 cal x 1 serving)

Protein powder e.g. Garden of Life Vanilla (170 cal x 1 serving)

Vitamins e.g. Garden of Life Women's Multi Gummy Vitamins (35 cal x 1 serving)

Total: 1,000 calories

500 calories left for vegan cheese, dressing, beverages, snacks, dessert, etc.

http://www.vegancoach.com/images/vegan-food-pyramid-3.jpg

Menu format:
1 cup broccoli (35 cal)
1 cup corn (140 cal)
1 cup pinto beans (220 cal)
1/2 cup macaroni (200 cal)
1 cup unsweetened almond milk (40 cal)
1 cup strawberries (50 cal)
1 banana (110 cal)
1 scoop protein powder (170 cal)
Vitamins (35 cal)

Vegan Low Calorie Cheese Sauce

1/4 cup nutritional yeast (60 calories)
1 tbsp cornstarch (30 calories)
1/2 tsp vegetable bouillon powder (~3 calories)
1/8-1/4 tsp garlic salt
1/2 cup unsweetened soy milk (50 calories)
1/2 cup water
1/2 tsp bottled lemon juice
1/4 tsp onion powder, optional

Mix nutritional yeast, cornstarch, vegetable bouillon powder, and garlic salt in a saucepan. Add enough soy milk to form a thin paste and mix thoroughly to avoid any dry pockets. Add the rest of the soy milk, mix in the water, lemon juice, and turn on heat to medium. Stir continually until sauce reaches desired consistency. Remove from heat. Add onion powder if using, and any other spices you wish. Makes 1 serving, 143 calories.

Altered from http://www.theppk.com/recipes/dbrecipes/index.php?RecipeID=122
Chloe's Kitchen

To serve with:
1 cup riced broccoli (35 calories)

Add riced broccoli to saucepan of cheese sauce. Over medium heat bring to a simmer. Cover and cook on low for 5 minutes. Remove from heat. Makes 1 serving, 178 calories.

Vegan Chocolate Banana Protein Shake

1 cup unsweetened vanilla almond milk (40 calories)
1 packet/scoop protein powder (140 calories, I used Renew Life Skinny Gut Chocolate)
1 tbsp cocoa powder (20 calories)
1 frozen banana (110 calories)
stevia to taste

Pour almond milk into a blender, add protein and cocoa powder then process on high until dissolved. Blend banana until smooth. Sweeten with stevia to taste. Makes 1 serving, 310 calories.

Vegan Strawberry Banana Protein Shake

1 cup unsweetened vanilla almond milk (40 calories)
1 packet/scoop protein powder (130 calories, I used Renew Life Skinny Gut Vanilla)
1 cup frozen strawberries (50 calories)
1 frozen banana (110 calories)
stevia to taste

Pour almond milk into a blender, add protein powder and process on high until dissolved. Blend in strawberries and banana. Sweeten with stevia to taste. Makes 1 serving, 330 calories.

Vegan Fried Japanese Rice No Chicken Pilaf

2 tbsp vegan butter
1/4 cup flour
2 tbsp low sodium Japanese soy sauce
1 1/4 cups vegetable broth
2 tsp nutritional yeast
1 tsp sage
1 tsp thyme
1/4 tsp pepper
2 cups cooked Japanese rice, cooled (measured before cooking)
garlic salt, optional

Heat butter in a large nonstick skillet. Add flour and soy sauce. Mix until incorporated. Slowly add vegetable broth mixing until it thickens into a sauce. Add rice, frying until sauce is distributed. Mix in nutritional yeast, sage, thyme, and pepper. Garnish with garlic salt if desired.

Altered from http://www.thekitchn.com/recipe-vegan-tofu-and-vegetabl-134550

Vegan Mexican Rice

3 tbsp oil
1 cup uncooked long grain rice
1 tsp garlic salt
1/2 tsp cumin
1/4 cup onion, chopped
1/2 cup tomato sauce
2 cups vegetable broth (try 1 1/2 cups next time)

Heat oil in a large saucepan over medium heat and add rice. Cook, stirring constantly, until puffed and golden. While rice is cooking, sprinkle with salt and cumin.
Stir in onions and cook until tender. Stir in tomato sauce and vegetable broth; bring to a boil. Reduce heat to low, cover and simmer for 20 to 25 minutes. Fluff with a fork.

Slightly altered from http://allrecipes.com/recipe/27072/mexican-rice-ii/

Vegan Semi-Homemade Taco Lasagna

Taco sauce:
1 (16 ounce) can tomato sauce
2/3 cup water
2 tbsp white vinegar
1 tbsp cumin
2 tsp onion powder
1 tsp garlic powder
1 tsp garlic salt
1/2 tsp chili powder
1/2 tsp paprika
1/2 tsp white sugar
1/2 tsp cayenne pepper
Lasagna:
9 lasagna riboons
Taco meat:
1 package soy chorizo or soy taco crumbles
1 can Green Giant Southwestern style corn, drained
Garnish (optional):
Cilantro, chopped or similar

Stir tomato sauce, water, vinegar, cumin, onion powder, garlic powder, garlic salt, chili powder, paprika, sugar, and cayenne pepper together in a saucepan over low heat; cook at a simmer until slightly thickened, about 20 minutes. Cool sauce slightly before serving.

Cook lasagna until al dente, drain and lay out on a plate to cool.

Cook soy chorizo or soy taco crumbles with corn over medium heat until liquid is absorbed.

To assemble, cover a 9" x 13" pyrex with a third of the taco sauce. Place three lasanga ribbons and half of taco meat. Cover with three more lasagna ribbons and remaining half of taco meat. Cover with last three lasagna noodles and remaining taco sauce. Garnish if desired.

http://allrecipes.com/recipe/240291/homemade-taco-sauce/

Vegan Kale Smoothie

1 cup apple juice (not from concentrate)
1 bunch kale, washed and stems removed
16oz 365 frozen mango chunks

Add a third of kale to apple juice at a time blending in between each addition. Blend in mango chunks until smooth.

Vegan Thai Tea

4 cups water
1 cup Thai tea leaves
1/4 cup raw cane sugar (I used Zulka Morena Pure Cane Sugar) (about 194 calories for 1/4 cup)
1/2 cup Coffee Mate sweet creme coconut milk creamer (or to taste) (200 calories for 1/2 cup)

Bring water to a boil. Place Thai tea leaves in a bag (e.g. infuser bag, herb bag, tea bag(s) if needed). Place bag opening side up into boiling water. Add sugar, stir well, and simmer for three minutes. Let cool, cover, and steep overnight. Remove tea bag and measure brewed tea. For every 1 cup of tea, add 1/4 cup of creamer (1 tbsp per every 1/4 cup). For 2 cups of brewed tea, add 1/2 cup of creamer, and stir well. Serve over ice if desired and refrigerate leftovers. Enjoy!

Altered from http://whiteonricecouple.com/recipes/thai-tea-recipe/
https://www.coffeemate.com/products/natural-bliss/sweet-crme-coconut-milk-creamer/

Vegan Smooth Chocolate Pudding

Pudding:
13.5 oz can Thai Kitchen coconut milk
1/2 cup ganache
1/2 medium avocado
Ganache:

Blend coconut milk until smooth. Mix in ganache. Mix in avocado until smooth

Vegan Gingerbread Iced Soy Latte

1 cup unsweetened soy milk
2 tbsp maple syrup
1 tbsp molassses
1/2 tsp ground ginger
1/4 tsp ground cinnamon
1/8 tsp ground cloves
1 1/2 cups ice (I used 12 moon shaped cubes)

Blend all ingredients except ice until molasses and maple syrup have dissolved. Pour into a tall glass with ice, stir well and serve.