(For all ingredients, please use organic versions if available)
Spinach Salad with Citrus Fruit
(Makes 6 servings)
10 ounces chopped fresh spinach
1 cup berries, chopped (grapes or 1 strawberries)
1 10-ounce can mandarin or clementine oranges or grapefruit sections, drained and rinsed, or 1⅓ cup fresh fruit
1 tablespoon sunflower seeds
1 tablespoon chopped unsalted Brazil nuts
¼ cup fat-free raspberry vinaigrette

Zippy Yams and Collards
(Makes 4 servings)
1 onion, sliced
2 large garlic cloves, minced
¼ cup vegetable broth
2 small yams, cut into chunks
1 bunch collard greens, stems removed and chopped
1 tablespoon vegetarian Worcestershire sauce
½ teaspoon Thai chili paste
¼ teaspoon salt
¼ teaspoon pepper
½ lemon

Buckwheat Pasta with Seitan
(Makes 6 servings)
12 ounces dry soba noodles
1 teaspoon salt
1 onion, chopped
1¾ cups vegetable broth
3 cups sliced mushrooms
1 red bell pepper, sliced
1 yellow bell pepper, sliced
8 ounces seitan, sliced
2 tablespoons flour
2 teaspoons soy sauce
1 teaspoon chopped garlic
¼ teaspoon black pepper
¼ cup chopped fresh parsley





Spinach Salad with Citrus Fruit (Makes 6 servings)

1. Wash the spinach well, and dry it off.
2. Put the spinach in a bowl, add in the strawberries, and then the mandarin oranges.
3. Add in the sunflower seeds, the grapefruit sections, and some Brazil nuts.
4. Drizzle on some of the raspberry vinaigrette.
5. Ready to be served.

Zippy Yams and Collards (Makes 4 servings)

1. Take some water and put it into a pan.
2. Add in the onions.
3. Put a little garlic.
4. Sauté the onions and the garlic until some nice fragrance coming out of there.
5. Add in the yams.
6. Add some water to this. Enough water just to cover the yams.
7. Cover the pan and let this cook for about 8 minutes before adding the collards.
8. Add in the collards and let it cook for a little while.
9. Add in the chili paste and Worcestershire sauce.
10. Add in a little salt, and some fresh lemon juice.
11. Mix and ready to be served.

Buckwheat Pasta with Seitan (Makes 6 servings)

1. Take the soba noodle and lay it on a towel, roll it up and bring it over the edge of the counter and break it so that the noodle won’t be as long as spaghetti.
2. Put the noodle into the pot, add some water and cook it for about 8 minutes.
3. Add in a little salt and stir once a while.
4. Meanwhile sauté the onions, and then add in the garlic, and the bell pepper.
5. Let all cook for a couple of minutes.
6. Add in the mushroom, and stir.
7. Add in some cornstarch into the vegetable stock and mix it well.
8. Pour in the vegetable stock into the pan.
9. When the mixture starts thickening, add in the seitan.
10. Add in some soy sauce and a little pepper into the mixture. Stir.
11. Cover the pan for a while to let it cooked.
12. Add in some parsley or cilantro.
13. When the pasta is ready, strain the pasta and put it on a plate.
14. Pour in the seitan sauce on the pasta.
15. Add a little bit of cilantro as topping and sprinkle some sesame seed on it.
16. Ready to be served.