Nay-gg Salad – A Vegan Recipe


Before the summer is over completely, at least in terms of the temperature, how about a refreshing light, but protein packed, salad?

As always, it’s cholesterol free! It’s also gluten free (though just because there isn’t anything in here that should have gluten in it) if served over lettuce mix or on g.f. bread.

1 container extra firm tofu, drained and diced
1/2 onion, diced
2 sticks celery, diced
1/3-1/2 cup vegan mayo
2 T yellow mustard
3-4 T relish
3-4 T nutritional yeast
1 t turmeric
1/2 tsp black salt
salt and pepper to taste


Mash tofu with a fork or potato masher and dice veggies. Mix ingredients. Chill. Eat!


Vegan Menu Making Made Easy – Week 2

FinishedSo, you are feeling a little lost on what to make for breakfast/lunch/dinner.
Or, you want to make up a menu for the week, so you can go shopping, but don’t know what to put on it.

What follows is a “pick and choose” daily menu. If you pick an item from each meal and put them together, you will come up with a day of food with good nutritional soundness.

Because my guess is that newer vegans or non-cooks will be the biggest audience for this post, I tried to stay with food that is fairly familiar, not too hard to make, and has fairly “normal” ingredients.


Whole wheat toast with avocado slices and fresh sliced tomato
Whole wheat toast with peanut butter and apple slices
Vegan smoothie
Fauxgurt with fruit, nuts, and granola
Tofu scramble, wheat toast, and fresh fruit
Oatmeal with fruit and nuts mixed in
Vegan pancakes, with optional peanut butter and banana
Cold cereal of your choice, nuts, and fruit


Bean wraps (wheat tortilla, chickpeas/pintos/black beans, veggies, salsa or dressing)
Salad with greens, chopped veggies, beans or tempeh chunks, and dressing
Hummus and chopped vegetables with pitas
Peanut butter and jelly sandwich, fresh fruit slices
Coconut Fakon or Tempeh Fakon, lettuce, and tomato sandwich
Tofu Not-jerky sandwich on wheat bread with lettuce, tomato, and bbq sauce
Baba ganoush on toasted pita points with a side salad (spinach, pecans, and vinaigrette?)


Veggie stir fry with tofu
Spaghetti and marinara sauce  and a side salad
Biscuits and fauxsage gravy
Chili and wheat crackers
Zucchini and black bean skillet casserole
Lasagna and a side salad
Breakfast casserole (great for the next morning, too) and fruit
Burritos, tortilla chips, and salsa

Of course, there are many many many other options, so this is just a little “starter” for your what-should-I-do? days.

Vegan up!

Tunaught Salad – Vegan Sandwich Goodness


Missing that easy go to lunch of a tuna salad sandwich or tuna salad on a bed of lettuce? Fret not, because this salad will fill that void handily!


1 can garbanzo beans
2 T kelp flakes or granules
1 tsp bragg’s amino
1-2 T nutritional yeast flakes
Vegenaise or other vegan mayo to taste
A little mustard if you like more bite
A little relish if your childhood tuna salad had relish
Diced celery and/or onion for crunch


Mash garbanzos with a potato masher or fork until mostly mashed but not a paste. Add the remaining ingredients, stir, and chill.

Serve on bread or a bed of lettuce.