The Happy Herbivore Cookbook (24 page)

BOOK: The Happy Herbivore Cookbook

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PB&F

Serves 1
| A PB&F, which stands for “peanut butter and fruit,” is a delicious alternative to the traditional PB&J because it is lower in fat, calories, and sugar.

2 slices whole-wheat bread
3 to 4 tbsp Nutty Spread
(pg. 253)
fresh banana or apple slices
1 tbsp agave nectar
(optional)

1. Toast bread, if desired.

2. Generously smear Nutty Spread along one slice of bread.

3. Add banana or apple slices on top and drizzle agave over top if using.

4. Place remaining bread slice on top and gently press down to close the sandwich.

VARIATIONS

Fluffy Nutty

Substitute Ricemellow for the fresh fruit and omit the agave.

Ants on Toast

Toast bread, add 2 tbsp of raisins or other dried fruit, and drizzle with pure maple syrup instead of agave.

Creamy Nutty

Toast bread, smear vegan cream cheese on the other slice of toast, and omit fruit and agave.

NUTRITIONAL INFORMATION (USING 1 BANANA)

Calories 240; Calories from Fat 59; Total Fat 6.5g; Cholesterol 0mg; Total Carbohydrate 42.9g; Dietary Fiber 6.8g; Sugars 6.8g; Protein 7g

Meatball Subs

Makes 8 sandwiches
|
Pictured opposite with Meatless Balls
| Leftover meatballs belong in a sandwich! Meatball subs are also terrific party foods that go over well with kids, omnivores, and picky vegan foodies alike.

Creole Roasted Red-Pepper
Sauce (pg. 257) or your
favorite marinara
Veggie Croquettes (pg. 153)
or Meatless Balls (pg. 165)
whole-wheat hot dog buns

1. Gently warm Creole Roasted Red-Pepper Sauce over medium heat.

2. Add Veggie Croquettes or Meatless Balls and allow to warm thoroughly over low heat, but do not bring to a boil.

3. Spoon into toasted buns and serve.

CHEF'S NOTE:
If you're serving these at a party, heat the meatballs and marinara together in a slow-cooker on low. This way guests can help themselves to a hot sub throughout the game.

NUTRITIONAL INFORMATION

Calories 224; Calories from Fat 24.3; Fat 2.7g; Cholesterol 0mg; Total Carbohydrate 34.5g; Dietary Fiber 4.9g; Sugars 7.1g; Protein 13.8g

Tempeh Joes

Makes 6 Sandwiches
|
Pictured opposite |
Don't be surprised if Tempeh Joe becomes your new boyfriend. You can substitute another 1 cup cooked brown rice for the tempeh if you want a truly fat-free and soy-free joe, but you'll have to call him Rice Joe or Nice Joe instead. A diced green bell pepper and onion cooked in water or broth also make a nice addition to the mixture, extending the servings to 8 to 10 sandwiches.

18-oz package tempeh
1 tbsp soy sauce
1 c cooked brown rice
¹â
₄c ketchup
2 tsp chili powder
1 tsp paprika
2 tsp prepared yellow
mustard
hot sauce, to taste (optional)
salt, to taste (optional)
pepper, to taste (optional)
6 lettuce wraps or whole-
wheat buns

1. Bring a pot of water, enough to completely submerge the tempeh, approximately 2 to 4 cups, to a boil.

2. Add tempeh and soy sauce and bring to a boil again.

3. Boil for 10 minutes, then drain and rinse with cold water until the tempeh is warm.

4. Shred tempeh using the shredding attachment for your food processor or a cheese grater. You want the tempeh to be granulated and slightly larger but similar in shape to the rice.

5. Combine tempeh with remaining ingredients except salt and pepper in a large bowl, stirring to combine.

6. Salt and pepper if desired.

7. Spoon into lettuce wraps or onto a whole-wheat bun.

NUTRITIONAL INFORMATION