These are "lacto/ovo" {milk/cheese/egg included} and "vegan" {no dairy} dishes that I will share for those who would like to incorporate more veggie/fruit dishes into their meal... or would like more dish ideas for transitioning from a meat diet....
Original Post
Spinach should be eaten sparingly... as it contains oxalates Info. on oxalates that prevents calcium absorption... however, spinach eaten intermittently is not bad, as it offers its own nutrient value to your diet...

Toasted Spinach/Tomato Sandwich:


1. Frozen bag of cut leaf spinach (use appx. 1/2 cup cooked)
2. Favorite salad dressing- I use Caesar Salad Dressing for this recipe
3. Cherry tomatoes
4. 100% Whole Wheat Toast
5. Kosher Salt and Pepper (and any additional seasoning you may desire)
6. Salted butter


1. Preheat oven to 400 degrees

2. Simply toast two slices of whole wheat bread to a medium/dark consistency

3. While the bread is toasting, place appx. 1/2 cup spinach into a small pot of appx. 1/4 cup of water,

4. Bring to a boil for about a minute then remove to allow to cool

5. Remove the bread, as it should be toasted, and butter.

6. Spread desired salad dressing on either slice..

7. slice a few cherry tomatoes and place onto either slice..

8. Add salt and pepper to spinach...

9. Place spinach on either slice...

10. Place slices together and if you're like me Big Grin, you will further slice the sandwich into four even sections...

The entire sandwich takes approximately five to ten minutes to complete...

I consider the staple of my diet to be a big bowl of hearty navy bean soup. 1

However, I made onigiri last night for today's break-fast. It smells delicious (haha). I was introduced to it by a friend from Nippon (Japan). It is very simple and easy to make, but very filling and nutitious. I use Japanese rice, sea salt or kosher, wasabi and nori (seaweed).

How to make Onigiri

um um um um um.


It's summer! Time for berries! I eat this almost every night! No sugar.... No additives..


1. Pint of blueberries
2. Desired amount of chopped cherries


1. Place in bowl and eat with a spoon!

The berries are naturally sweet!

Enjoy! Smile
Garlic Ginger Tofu

This dish is great served with steamed rice and vegetables.

Original recipe yield: 8 servings

Prep Time: 15 Min
Cook Time: 30 Min
Ready in: 45 Min


3 tablespoons canola oil
2 teaspoons minced garlic
2 teaspoons minced fresh ginger root
1 lime
1 tablespoon tamari, or to taste
2 pounds firm tofu


Heat oil in a wok or skillet over medium heat. Stir in garlic and ginger, and cook for 1 minute. Add tofu to the pan with tamari, and stir to coat. Cover, and continue cooking for 20 to 30 minutes.
Greek Pasta with Tomatoes and White Beans

Original recipe yield: 4 servings

Prep time: 10 Min
Cook Time: 15 Min
Ready in: 25 Min


2 (14.5 ounce) cans Italian-style diced tomatoes (or fresh tomotoes, or organic tomato sauce)
1 (19 ounce) can cannellini beans, drained and rinsed
10 ounces fresh spinach, washed and chopped
8 ounces penne pasta (or wheat pasta)
1/2 cup crumbled feta cheese (OPTIONAL)


1.Cook the pasta in a large pot of boiling salted (sea salt) water until al dente.
2. Meanwhile, combine tomatoes and beans in a large non-stick skillet. Bring to a boil over medium high heat. Reduce heat, and simmer 10 minutes.
3. Add spinach to the sauce; cook for 2 minutes or until spinach wilts, stirring constantly.
Serve sauce over pasta, and sprinkle with feta cheese.
Big and Hearty Manhattan Salad

This substantial entrée salad may be served cold or hot. If you are serving it cold, be sure to allow time to refrigerate it. It's a great recipe for using leftover brown rice.

Serving: Serves: 2
Cook Time: 20 minutes
Total Time: 45 minutes


2 tablespoons of virgin olive oil
1 cup diced zucchini
1 cup peeled and diced onions
4 teaspoons minced garlic
1 cup diced eggplant
1/2 cup chopped celery
1/4 cup diced green bell peppers
1/2 cup quartered mushrooms
1/2 cup cooked garbanzo beans
1/4 cup chopped black olives
1 teaspoon fresh chopped basil
1 teaspoon fresh chopped marjoram
1 teaspoon fresh chopped savory (optional)
1/4 teaspoon white pepper
1/2 cup tomato paste
1 cup water
4 tablespoons white miso
4 cups shredded lettuce
1 cup cooked brown rice
2 slices cucumber, scored, for garnish
2 whole black olives, for garnish


Heat the oil in a large ovenproof pan, if possible. Sauté the zucchini, onions, garlic, eggplant, celery, bell peppers, mushrooms, garbanzo beans, and diced olives, together with the herbs and white pepper, until half-cooked (about 10 to 15 minutes).

Mix the tomato paste, water, and miso and add to the vegetables. If your sauté pan is not ovenproof, place the vegetables in a baking dish that has a lid. Cover and bake in a preheated oven at 350 degrees F for 20 minutes. Remove from oven and let the mixture cool until pleasantly warm.

To assemble the salad, make a bed of lettuce on each of two plates. Put half of the rice on each plate. Then divide the vegetables evenly over the two mounds of rice. Garnish each salad with a cucumber slice and a whole olive.
Thank you Rowe:

Can you post some recipes that are under 30 minutes? Preferably that will take from 5 minutes to 15 minutes?

I ask because sometimes people do not have the time to create a more layered meal.... or they are just foraging into the idea of vegetarianism... or may not have easy access to many ingredients.... or may not have been exposed to other types of vegetables and fruits...

I was hoping to present very simple,inexpensive yet delicious recipes....

Thank you again for your contribution! I pray you come back and share more... as now you have given me another idea of what type of recipe to share:

Grilled Tomato and Cheese Sandwich with Easy Hot Cauliflower Salad and Lentil Soup (15 Minute Meal)

Sandwich ingredients:

1. 100% Whole Wheat Bread Toasted and buttered
2. Mozzarella Cheese (shredded)
3. Plum Tomato (sliced)
4. Olive oil

Sandwich Directions:

1. Heat a lightly oiled skillet to medium... place two slices of whole wheat bread in the skillet... turning back and forth until both sides are brown..

2. Remove slices and in between the slices place desired amount of cheese and desired amount of slices of tomato and sandwich together.

2. Place sandwich back on skillet and turn until cheese has melted

Lentil Soup ingredients:

1. Lentils
2. Garlic (1 whole-peeled)
3. Green pepper

Lentil Soup:

1. Rinse lentils
2. Boil lentils until soft
3. Add garlic cloves
4. Drain
5. Blend
6. Add chopped bell peppers and season

Cauliflower Salad Ingredients:

1. 1 head of cauliflower; taken apart and chopped
2. Miracle Whip
3. Sweet Relish
4.Salt and pepper


1. Steam chopped cauliflower until lightly tender (about 5 minutes if preboiled the water)
2. Drain cauliflower thoroughly
3. Pour cauliflower in a large bowl
4. Add salt and pepper to taste
5. Mix in 1 tablespoon of Miracle Whip
6. Add approximately 3 tablespoons of relish to taste
7. Drain

Takes approximately 15 minutes to make a full meal...

Serve and eat hot!
Easy Light Morning Meal

Ginger, Pear, Banana Smoothie and Buttered Cinnamon Pita Slices


1. tsp. sized ginger slice
2. 1 pear
3. 1 banana
4. 1 4 or 6 oz. cup of favorite yogurt (or you can substitute rice milk)
5. 1 whole wheat pita
6. cinnamon
7. brown sugar
8. butter

Blend, pear, ginger, bannana and yogurt until smooth. Pour into glasses.

Separate pita into desired slices. Sprinkle cinnamon and very little brown sugar upon each slice. Toast lightly. Then butter



1 pear= $.50; 1 pt. ginger= $.10; 1 banana= $.20; 1 yogurt= $.30

1 pita slice= $.30

Total for light morning meal: $1.40

This fed my two boys this morning (preteen and preschooler), and they are full! (I doubled the recipe so it was appx. $2.80 for the both of them this morning)

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