Meatless Mondays July 2012

Blueberry Pudding

12 oz non-gmo silken tofu

2 cups frozen blueberries or other berry of choice (if fresh, use a bit more)

3 T agave nectar

2 t vanilla extract

Optional: banana, avocado, cacoa

  1. Place all ingredients in blender and puree until completely smooth
  2. Pour into bowls and refrigerate for 1 hr or more

Soy has all 9 amino acids making it a complete protein.  Although this is a great start to getting a complete protein, make sure you eat beans, legumes and green juices to be sure you are getting good proportions of all amino acids.  And always choose non-gmo soy!!


Black-Eyed Peas Salad

2 cans (30oz) organic black eyed peas, drain and rinse well

3 t poblano pepper, diced

7 green onion (white parts), diced

1/3 cup red onion, diced


¾ cup Veggie Broth

1 T Olive oil

1 clove Garlic, minced

2 T Lemon juice

3 T fresh cilantro

¼ t fresh oregano

¼ t Cayenne pepper

1/8 t Red Pepper flakes, crushed

½ t sea salt

  1. In bowl, mix black eyed peas, poblano pepper, green onions, red onions
  2. In small bowl add all ingredients and whisk in olive oil last
  3. Pour dressing over black eyed peas mixture and combine.  Refrigerate and enjoy!

Black-eyed Peas are low in calories, loaded with fiber, protein, vitamins and minerals. These beans are especially rich in potassium and ½ cup will provide half the needed potassium for the day. Potassium is needed for proper functioning of cells, tissues, and organs, and required for heart function as well as muscle contraction. These babies are also a great source of zinc and iron.

“Egg”-less Salad

1 package extra-firm non-gmo tofu (not silken)

½ cup eggless mayonnaise

¼ cup Poblano peppers

4-5 green onions

¼ cup red onion

1-2 carrots chopped fine

3 stalks celery, chopped fine

2 T fresh parsley, chopped fine

4 t relish

1 ½ T mustard

¾ t turmeric

½ t sea salt (or more to taste)

Black pepper to taste

  1. Mash tofu with a fork or potato masher
  2. Add all ingredients and mix well
  3. Enjoy as side salad, on crackers, in romaine leaf, etc.

Poblano Peppers are a mild chili pepper generally grown here in Arizona. They are known for anti-inflammatory properties, support blood pressure, cholesterol, decrease colds and other respiratory conditions, and high in Vitamin A, C, beta-carotene and other antioxidants.  They also help digestive function and prevent ulcers unlike other hot peppers.

Kale Salad

2 bunches Kale

Juice from ½ Lemon

1 t sea salt

1/8 cup Olive Oil

¼ cup Hemp Hearts

¼ cup Pine Nuts


1 cup cashews, soaked 2hrs

1 T lemon juice

¼ cup water or non-dairy milk
¼ cup olive oil

1 Garlic clove

  1. Put dressing ingredients into blender and blend til smooth; set aside
  2. Remove tough stalks on kale and shred with hands into bowl
  3. Add lemon & salt and massage with hands for 5min
  4. Add olive oil  and massage some more
  5. Add dressing to bowl or dress upon serving

Kale is one of the most nutrient-dense of all vegetables. 1 cup contains 1327% DV for vitamin K, 192% for vitamin A, 88% of vitamin C.  Cashews are great for depression.


Nutrition information from,,

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