E2 Inspired Recipes

These recipes are either directly copied from the Engine 2 book or altered for my own tastes and/or what I have in my kitchen. Or just my own design all together.

Many of these items came from markets and Whole Foods, Trader Joe's and Mother's Market

**Disclaimer: I'll try and measure things out as I go along, but I usually tend to just eyeball what I think looks like enough... just sayin'.

  

Breakfast

Simple Cereal

• 1 cup Corn Flakes
• 1/2 cup Uncle Sam Original Flakes
• 1/2 cup Ground Flax Seed
• 1/2 cup Old Fashioned Oats
• 1 Banana
• 1 cup Almond Milk

Directions: Place into a bowl. Use any type of non dairy milk. Add berries to the mix for change things up.

Tofu Breakfast Tacos*

• Medium Firm Tofu
• 2 tbsp Nutritional Yeast
• 1 Avocado
• Salsa
• Corn or Whole Grain tortilla

*Create variations by adding some approved veggie sausage or rice and beans to the tacos 

Directions: Heat up a large skillet Drain and crumble the tofu.

Tofu Scramble
I enjoy using the Fantastic Brand only out of convenience and it's about $2 for three packages. Yes, this does contain canola oil, but it is so low on the list of ingredients that is it "okay"

• 1 package of Extra Firm Tofu
• 1/4 cup quick oats
• 2 tbsp nutritional yeast
• 1/3 tablespoon dried onion granules  
• 1/4 tablespoon mustard powder
• 1/4 tablespoon dried parsley flakes
• 1/4 teaspoon garlic powder
• 1/4 teaspoon paprika
• 1/4 teaspoon crushed red pepper flakes (or more)
• salt and pepper to taste

Directions: Mix ingredients in a bowl. Drain tofu and place into a second bowl, mix ingredients with the tofu and crumble as you go to cover the tofu as much as possible. It'll look like scrambled eggs. Place mixture into a hot skillet and fold with a spatula until it starts to brown. Serve with hot sauce, veggie sausage or what ever your craving.



Buckwheat Pancakes

• 1/2cup Whole Buckwheat flour
  
• 1  cup Milk Substitute
• Spray oil

 The pancakes are a sad sight, but they came out to be very good and filling.

Here's what you will need:

Maple Syrup, Milk, Buckwheat Flour, Blender Ball

 Step by Step instructions:

 

Why the blender ball? I'm glad you asked! The blender ball means you are only cleaning one thing besides the measuring cups. It also means you can mix a batch for a day or two and refrigerate the rest until the following morning. I think I might get a few more just dressings and other mixes.


Directions: Get a pan nice and hot. A bead of water should dance around. Lightly spray oil on the pan (this should be enough for a few batches). Thoroughly shake the blender bottle until the batter is mixed and pour in about 1/2 to 3/4 of a cup (depending on your appetite). Cook them until they are browned on each side. Serve with maple syrup if desired.


Options: Add berries, bananas, walnuts or whatever have on hand for added flavor and variety.



Lunch

Broiled Tofu

• Extra firm tofu
• Oil free marinade (I found a Miso Barbeque Marinade that worked great)

Directions: (This is my method, you may have better ideas... share them with me) Cut the tofu block in half at the thickness.  Fold a piece of plastic wrap round the slices, not tight, just enough to protected it from the next step.  Place the slices on a cutting board and position one end over the sink, use a butter knife, pen, or wood spatula to elevate the opposite end. Place a heavy pan, kettle full of water or bricks on top of the wrapped tofu. This will help drain the excess moisture from the slices. After about 45 minutes to an hour, wrap the slices in plastic wrap or place them in zip lock bags and freeze for 48 hours*. Freezing makes the tofu more porous and will absorb the marinade better. When the tofu is ready, remove from the freezer and place into a container with your marinade. When thawed, place into the broiler for 5-7 minutes per side or until browned.

*It's probably a good idea to do a few of these to have on hand.

Broiled Tofu Tacos

• Broiled Tofu
• Taco size Tortillas
• Salsa

Directions: Before broiling, slice the tofu into 1/2" x 4" sticks. Then place into heated tortillas and add salsa.

Avocadilla

• 1/2 Ripe avocado
• 1 Whole grain tortilla - burrito size
• 1 tbsp Nutritional Yeast
• Salsa

Directions: Heat up a skillet. Spread avocado on one half of tortilla, add nutritional yeast and fold tortilla over. Press it down a bit to make sure everything is spread around evenly. Place it in the hot pan and cook until toasted on each side. When toasted, remove and cut into quarters. Serve with Salsa and Tofu Sour Cream.

Dinner

Lentil Tacos

• Trader Joe's Steamed Lentil
• Corn tortilla*
• Trader Joe's Red Salsa
• Avocado

* A variation is to use Savoy Cabbage or some other leaf as a taco shell or wrap

Vegan Sour Cream

1 Package Silken Tofu

1/3 cup Soy Milk

3 tbsp Lemon or Lime juice (I did 1 1/2 tbsp of each)

2 tbsp fresh cilantro or dill

1 tbsp Nutritional Yeast

Directions: Blend until smooth and let chill for at least an hour before serving.

Cheese-less Pizza

• Whole wheat pizza crust
• Oil free tomato sauce 
• Vegetables (Broccoli, spinach, kale, beets)
• Nutritional Yeast (sprinkled over the top)
• Seitan (optional)

Directions: Follow the directions on the crust. Mine says 450 for 12 minutes or until golden brown.

Spring Mix Salad

• Spring mix
• 3-2-1 Dressing
• Sprinkle Crushed Cashews or Nutritional Yeast

3-2-1 Salad Dressing

• 3 parts Maple Syrup
• 2 parts Balsamic Vinegar
• 1 part Dijon Mustard. 

Miso Brussels Sprouts

• 1 lb Brussels Sprouts
• 1 tbsp Low Sodium Miso Paste
• 1/2 tbsp hot sauce
• 2-3 cups boiling water

Directions: Cut off bottoms of Brussels Sprouts and remove the outer leaves. Place into a deep pan. Boil water and add miso paste and hot sauce until the paste has been dissolved. Pour over sprouts and let them cook over medium heat for about 10 minutes. If you have access to an oven safe skillet, move them into a 450ºF oven for another 10 minutes. If you don't have one, just turn the heat up on the stove a bit and let the water evaporate a bit. This will help create a nice miso glaze. The sprouts should be tender and bright green, not too soft or dull in color.

Collard Wrap with Brown Sushi Rice

• 2 Collard leaves - Cut the majority of the lower thick stem off
• Brown Sushi Rice (see recipe)
• Cucumber - sliced in matchsticks
• Wasabi paste
• Avocado
• Tamari (Wheat free soy sauce)

Directions: Lay the collard leaves flat and spread 1/4 of the avocado along the length of each leaf. Then add 1/4 tsp of wasabi, or more if you're daring. Add the rice next and then the cucumber. Essentially this is a California roll sans crab sticks and nori sheets. Roll the leaves and cut into quarters. Use tamari to dip if needed.

Options: Add carrots, parsnips, red bean, sprouts, whatever you want really.



Brown Sushi Rice

• 1 cup Brown Short Grain Rice
• 2 cups water
• 1 tbsp Braggs Liquid Aminos
• 1-2 tbsp Rice Vinegar

Rinse the rice until the water runs clear. Rice has a starch on it that will turn into a big chewy glutenous mass, so it is important to remove it. In a covered pot, boil 2 cups of water with the rice and the Braggs until cooked, about 25 minutes or use a rice cooker.

When finished fold in the rice vinegar and continue to fold until the rice becomes sticky.


Tofu Burger (for 9 people, I cut this in half) - from "The New McDougall Book"


2 10.5 oz packages of Lite Silken Tofu
2 1/2 cups quick-cooking oatmeal
1 1/2 tbsp soy sauce
1 1/2 tbsp Vegan Worcestershire sauce
1 1/2 tbsp prepared mustard
1 1/2 tbsp fat free garlic sauce, bbq sauce, or other spicy sauce


Directions: Preheat the over to 350ºF
Mash up the tofu in a mixing bowl. Stir in the oatmeal and the seasonings. Mix Well. Form into patties and place on a non stick baking tray. I recommend the silicone mats, they work great and you never need to oil them. Bake for 20 minutes, flip and bake for additional 10 minutes.

Dessert

Banana Ice Cream

• 1 Banana, peeled and frozen for at least 2 hours
• 1/2 tsp Real Vanilla flavor (or Vanilla bean if you have it)
• 1/2 cup soy or almond milk 

 Directions: Combine ingredients into a blender and blend on high until smooth. Add more milk to make it more like a shake.