one haiku, one pic/one recipe, no meat, no/fish, no photoshop
frozen squash makes a
little sauce when baking for
all ingredients
4 servings, 460 calories, 21.8 g protein, 4.4 g fiber
4 ears corn, 1 lb gnocchi, 22 oz mori nu extra firm silken tofu, 24 oz cubed butternut squash; toppings: basil, balsamic glaze, chipotle tabasco, lemon
use parchment, 450 F, 2 hours; cut corn off cobs, broil; add toppings
a disk of dough right
on the grate of a hot grill
no greasing needed
12 servings, 228 calories, 23.1 g protein, 3.5 g fiber
1 c whole wheat chef, 1 c white whole wheat flour, pinch sea salt, splash vanilla, 1 t sugar, 2 1/4 c vital wheat gluten, 2 c unsweetened soy milk; toppings: 3 oz sundried tomatoes, basil, 8 oz kite hill almond milk ricotta
knead to form ball, rest 5 hours; form disk, grill on both sides; turn off heat, add toppings, melt with grill closed; serve with balsamic glaze+chipotle tabasco
thick batter needs to
be pressed down after flipping
& browned on both sides
18 servings, 138 calories, 6.6 g protein, 8 g fiber
2 c whole wheat chef, 2 c cooked pureed cranberry beans, 1 c ground flax+chia, 1.2 oz freeze-dried strawberries, 1.2 oz freeze-dried raspberries, 8 oz kite hill plain unsweetened almond & soy greek yogurt, 1 T vanilla, 1 T monkfruit, pinch sea salt
mix, rest 7 hours, cook on greased nonstick griddle
gently press into
oiled silpat muffin pans
to keep together
12 servings, 118 calories, 10.4 g protein, 1.3 g fiber
2 c lentil pasta, cooked; 1 lb mori nu extra firm silken tofu, grilled; 1/4 c pea protein powder, 1 T nutritional yeast, 1 T lemon juice, 1 T smoked paprika, 4 slices chao smoked original vegan cheese
mix, press into oiled silpat muffin pan; 425 F, 40 minutes
blueberries & black
raspberries & red ones &
strawberries at once
14 4-inch waffles, 141 calories, 7.3 g protein, 8.8 g fiber
1 c whole wheat chef, 2 c cooked pureed cranberry beans, 1 c ground flax+chia, 8 oz kite hill plain unsweetened almond & soy greek yogurt, 1.4 oz freeze-dried apricots, 1 T vanilla, pinch sea salt, 2 T stevia
mix, rest 4 hours; cook 1/4 c batter on greased nonstick iron
veggies right from cans
& the freezer into the
oven on parchment
16 servings, 160 calories, 4.7 g fiber, 10.4 g protein
8 oz tempeh crumbled, 1 can sliced beets drained, 1.6 oz artichoke hearts, 1 lb broccoli florets, 12 oz cubed sweet potato, 12 oz cubed butternut squash, 11 oz brussels sprouts, 3 oz sundried tomatoes, 1 T nutritional yeast, 2 T balsamic glaze, 2 T smoked paprika, 2 T dijon, 1 T lemon juice, 1 T basil, 12 eggs
roast 1st 7 in parchment-lined baking dish, add rest; 425 F, 40 minutes
geese landing on the
pond sound like helicopters
flying very low
1 serving, 535 calories, 40 g protein, 25.6 g fiber
1 c cooked pureed zipper cream field peas, 1 c broccoli, 3 oz cubed tempeh; toppings: 1 T balsamic glaze, basil, smoked paprika, lime juice, hot sauce
heat, add toppings
make in the blender
on saturday morning &
then cook on sunday
16 servings, 115 calories
1 c wheat chef, 2 c cooked pureed lentils, 8 oz kite hill vanilla unsweetened greek almond yogurt, 1 c ground flax+chia, 1 T vanilla, 2 T stevia, pinch sea salt, 1 c unsweetened vanilla almond milk
blend, chill 24 hours, rest room temperature 4 hours, blend; cook 1/4 c batter on greased nonstick
rice cakes can be stored
in the freezer along with
lentils & veggies
1 serving, 600 calories
1 c cooked pureed lentils, 1/2 c cubed cooked sweet potatoes, 1/2 c chopped cooked broccoli, 1/2 rice cake; toppings: hot sauce, nutritional yeast, balsamic glaze, lemon juice
heat, add toppings
sweet or savory
with toppings as a snack or
a base of a meal
previous version, 2 cakes, 350 calories
1 c uncooked white rice
cook rice; form disk on nonstick pan, pour water until it spills past edges; press & brown on both sides
haikuveg 