Waldorf Salad

3 medium crisp apples, cored and diced
Juice of 1/2 lemon
2 large celery stalks, diced
1/2 cup dark raisins
1/4 cup finely chopped walnuts
1/3 cup commercially prepared tofu mayonnaise
Pinch of nutmeg
Mixed baby greens (mesclun), as desired

Combine the apples and lemon juice in a mixing bowl and toss together. Add the remaining ingredients except the greens, and toss well. Line 4 salad plates or shallow bowls with greens. Divide the salad over them and serve at once.

Wild Rice Soup

1/4 cup wild rice
2 cups water
2 onions, chopped
1 tbsp butter or margarine
2 sticks celery, chopped
1/2 tsp dried thyme
1/2 tsp dried sage
3-3/4 cups water or vegetable stock
1 vegetable bouillon cube
6 small potatoes, peeled and roughly chopped
1 carrot, finely diced
Milk or cream
Add the wild rice to the water, bring to a boil, reduce heat and simmer for 40-50 minutes until the rice has puffed and absorbed most of the water. Saute the onions in the butter, add the celery, thyme and sage and cook for 5-10 minutes. Add the water, bouillon cube and potatoes. Simmer for 20 minutes until the potatoes are cooked. Blend in food processor until smooth. Return to pan, add carrots and wild rice. Add the milk to thin the soup to the desired consistency. Reheat gently and serve.

Chickpea Salad Sandwich

Open a can of chickpeas, mash them lightly, and prepare it like you would tuna salad. Put it on bread, and you´re ready to eat. If you want to cut down on salt, be sure to rinse the chickpeas. For a vegan version, try eggless mayonnaise from a natural foods store.

Carrot Cream Soup

1 large onion, chopped
2 cloves garlic, crushed
1 tbsp olive oil
2-1/2 cups carrots, chopped
1 tsp mixed herbs
3-3/4 cups stock
2/3 cup sour cream
Salt and pepper
Saute the onion and garlic in the oil until transparent. Add the carrots, mixed herbs and stock. Bring to a boil and simmer for about 30 minutes until the carrots are soft. Cool slightly, then blend until smooth. Add the sour cream, season to taste and mix. Heat through gently and serve.

Homemade Vegetable Soup

1 tbsp margarine
1/2 head fennel, finely chopped
3 medium carrots, diced
1 medium onion, chopped
2-3 cloves garlic, crushed
1 parsnip, diced
Salt and pepper
2 heaped tsps dried parsley
1 tbsp tomato paste
1 large potato, diced
5 cups vegetable stock
1/3 cup frozen peas
Melt the margarine in a large pan, and add fennel, carrots, onion, garlic, parsnip and seasoning. Simmer over low heat for 10-15 minutes. Add the parsley, tomato paste, potato and stock. Stir well, bring to a boil and simmer for 20-30 minutes, until vegetables are tender. Just before serving add the peas, bring back to a boil and serve.

Tofu-Salad Sandwich

You can use chopped firm or extra-firm tofu in place of egg whites in recipes for egg salad sandwich filling. Just make your favorite egg salad recipe, but used chopped tofu instead of hard-boiled eggs. You can even use soy mayonnaise instead of regular mayonnaise for a vegan version.

Lentil Soup

1 cup split red lentils
2 tbsps butter or margarine
1 medium onion, peeled and finely chopped
2 stalks celery, finely diced
2 carrots, scrubbed and finely diced
Grated rind of 1 lemon
5 cups vegetable stock
Salt and freshly ground black pepper
Rinse lentils and check for any grit. Heat the margarine in a pan, and saute onion for 2-3 minutes. Add the diced celery and carrots and simmer for 5-10 minutes. Stir in the remaining ingredients. Bring to a boil, reduce heat and simmer for 15-20 minutes until the vegetables are tender. Roughly blend the soup in the food processor - don´t make it too smooth. Reheat gently before serving.

Portobello Cheese-Steak Sandwich

thinly sliced Portobello mushrooms (one per sandwich)
Olive oil
thinly sliced onion and green bell pepper to taste
a few slices of a good, hard cheese or vegan cheese sandwich roll

Cook the thinly sliced mushrooms in large frying pan. Add the onion and green pepper, cover with cheese.
Cook until cheese is melted, then place on waiting roll. Enjoy.

Fruit and Cucumber Sandwich

1 large cucumber
1/2 of an 8-oz. pkg. reduced-fat cream cheese softened
2 Tbsp. snipped fresh basil
1/4 tsp. salt (optional)
8 slices firm-textured whole wheat bread
2 large apricots or 1 nectarine, pitted and thinly sliced
1/4 cup assorted sprouts or alfalfa sprouts
1/4 cup arugula leaves or cilantro sprigs

Peel cucumber. Cut in half lengthwise and scoop out seeds. Thinly slice cucumber; set aside. In a small bowl combine cream cheese, basil, and salt, if desired. Spread about 1 tablespoon of the cheese mixture on 4 of the slices of bread. Add the cucumber slices, fruit slices, sprouts, and arugula or cilantro. Top with remaining 4 slices of bread.
Cut each sandwich in half.

Curry Sandwich Spread

A great sandwich filling with the look and texture of egg salad.

1 lb medium-firm tofu, pressed
1/4 cup vegetarian mayo
1 tbsp chopped green onion
1 tbsp chopped fresh parsley
2 tsp tamari or soy sauce
1/2 tsp each of curry and chili powder
1/2 tsp nutritional yeast
1/4 tsp garlic powder
salt and pepper to taste

Mash tofu with a fork. Stir in remaining ingredients.

Tofu Mayonnaise

A great eggless mayonnaise you can make yourself.

1 pkg firm silken tofu
2 tbsp lemon juice
2 tbsp brown rice syrup or 1 tbsp honey
2 tsp rice vinegar
2 tsp extra-virgin olive oil (optional)
1 tsp prepared mustard
3/4 tsp nutritional yeast
1/4 tsp salt
Drain tofu; place in food processor and blend for 1 min. Add remaining ingredients and blend for 30 seconds or until smooth. Store in refrigerator in covered container for up to 2 weeks.

Spinach Salad

A great light lunch or addition to any meal.

1 lb spinach
1 medium red cabbage
1 cup apricots
6 tbsps oil and vinegar dressing
1/2 cup toasted sunflower seeds

Remove outer leaves and core of cabbage and slice finely. Slice the onion finely and cut the apricot into slivers. Wash the spinach, tear into bite-sized pieces and put into a serving dish. Add remaining ingredients, toss with dressing and serve.

Carrot Sandwich Spread

1 cup raw carrots, scrubbed and slivered
2/3 cup chunky peanut or cashew butter
1 teaspoon lime juice
3/4 cup ripe banana, peeled and sliced
1/2 cup dried currants
Salt or salt substitute to taste

Combine all ingredients in blender, adding about a quarter of the ingredients at a time. Serve with shredded lettuce or as spread for breads with a
green salad.

Corn Salad

4 cups thawed frozen or cooked fresh corn kernels (about 5 ears)
1 medium green bell pepper, cut into 1-inch strips
1 medium red bell pepper, cut into 1-inch strips
1 cup finely shredded cabbage
1/4 cup finely diced dill pickle
1/2 cup natural low-fat vinaigrette, or to taste

Combine all the ingredients in a mixing bowl.

Hot Packed Lunch

To enjoy a hot lunch away from home, heat up your favorite soup or leftovers and put them into an insulated container or jug in the morning. When lunchtime strikes, your lunch will still be hot and waiting for you. This is especially comforting in cold weather.