PETA2 // The Stuff // What to Eat // Some Assembly Required // Grub

If you must eat this very second and can’t wait a moment longer, you’re gonna grab the grub. Throw it together easily and quickly so that the act of eating does not interfere with your life any longer than necessary!

Roasted Pumpkin Seeds

2 cups pumpkin seeds
1 qt. water
2 Tbsp. salt
1 Tbsp. vegan margarine, melted
1 tsp. cracked pepper

Preheat the oven to 250°F.
Discard any cut seeds, then remove the stringy fibers from the remaining seeds.
In a medium pot, combine the water and the salt. Bring to a boil. Add the seeds and boil for 10 minutes. Drain and dry.
Place in a bowl and combine with the melted vegan margarine and the pepper.
Spread the seeds on a baking sheet. Stirring every 10 minutes, bake for 30 to 40 minutes, or until crisp and golden brown.

Makes 2 cups

Taffy Apple Dip

8 oz. nondairy cream cheese, softened (try Tofutti brand)
2 Tbsp. granulated sugar
3/4 cup firmly packed light or dark brown sugar
1 Tbsp. vanilla extract
1 cup unsalted peanuts or walnuts, coarsely chopped
4-5 apples, sliced into wedges

In a small bowl, mix together the nondairy cream cheese, the sugars, and the vanilla and stir until smooth.
Stir in the nuts.
Cover and place in the refrigerator for several hours or overnight for the flavors to develop.
Serve with the sliced apples, or try it with pretzels or sliced pears or bananas.

Makes 1 cup

Deliteful Vegan Smoothie

Blend all the ingredients in a blender.
Let cool in the refrigerator for 20 minutes before serving.

Makes 4 servings

Avocado-and-Tomato Sandwich

Spread the desired amount of hummus on both slices of the bread.
Place the avocado slices, lettuce, and tomato in between.

Makes 1 sandwich

Vegetable Dip Mix

Keep an unopened aseptic carton of silken tofu in the refrigerator for an almost instant cold dip to serve with veggies or crackers.

Blend all the ingredients in a blender.
Serve chilled with your favorite veggies or crackers to dip.

Makes 12 servings

Ladybugs on a Log

Stuff the celery stalks with the hummus and top with the red bell peppers. Eat!

Makes 1 serving

Summer Slushie

Put the strawberries, orange juice, and ice into a blender and mix.
Pour into glasses, filling halfway. Fill to the top with carbonated water.

Makes 4 servings

Super-Easy ‘Cheezy’ Ramen

Cook the noodles according to the directions on the package.
Add the flavor packet and the nutritional yeast and stir.

Makes 1 serving

Mango Creamsicle-Like Smoothie

Put all the ingredients in a blender and mix until creamy.

Makes 2 smoothies

Easy Nachos

Drain and heat the black beans.
Mix the salsa and the nutritional yeast in a separate, small container and heat.
Arrange the chips on a plate and top with the beans, salsa-yeast mixture, chopped tomatoes, cilantro, and onions.

Makes 4 to 6 servings

Chocolate Banana Pudding

Throw everything into a food processor and blend until smooth.
Chill and serve.

It’s also great for dipping strawberries!

Makes 4 servings

Chunky Monkey Soy Shake

1 cup soy milk
1 banana
1 Tbsp. sweetened chocolate powder
2 Tbsp. roasted cashews

Pour the soy milk into the blender, then add the rest of the ingredients.

Blend until creamy.

Makes 1 shake

Vegan Grilled Cheese

2 Tofutti cheddar slices
2 slices bread
Margarine

Put both slices of cheese on one slice of bread and cover it with the other slice. Spread the margarine on the outside of each slice of bread and heat in a pan until the cheese is melted and the bread is browned.

Makes 1 sandwich

Sarah’s Famous Seven-Layer Dip

1 can vegetarian refried beans
1 pkg. Mexican-flavored ground meat substitute (try Yves veggie ground round)
1 cup salsa
2 cups shredded cheddar-flavored vegan cheese
1 cup guacamole
1 container vegan sour cream
1/4 cup chopped green onions
1/4 cup chopped cilantro

Spread the beans onto the bottom of a 9x3-inch serving tray that’s about 1 1/2 inches deep. Add a layer of vegetarian meat. Next drain the excess liquid from the salsa and spread over the vegetarian meat. Cover with half of the vegan cheese, then the guacamole, followed by the vegan sour cream. Top with the remaining ingredients. Serve immediately or refrigerate if you prefer it chilled.

Makes approximately 10 servings

Festive Salsa

1 Tbsp. roasted hot oriental peppers, chopped
1 cup fresh or frozen green or red mild to medium chili peppers
1 cup tomatoes, seeded and finely chopped
1 cup white onion, peeled and finely chopped
2 cloves fresh garlic, peeled and finely chopped
2-3 tsp. vinegar
Salt and pepper, to taste

Mix the ingredients together in a blender for a few seconds. It should be like a thick juice with some chunkier pieces.

Makes approximately 6 servings

Yummy Creamy Salsa

3 Tbsp. Tofutti Better Than Cream Cheese
1 cup salsa

Mix the ingredients together and enjoy with some nacho chips or veggies.

Makes 1 cup

Vegan Peanut Butter Granola Mix

1 cup pretzel sticks, broken in half
1 cup raisins
1 cup Nature Valley® Crunchy Peanut Butter Granola Bars, crumbled into small pieces
1/2 cup sunflower kernels

Combine all ingredients into a gallon-size plastic bag and shake until completely mixed.

Makes 3 1/2 cups

Spicy Green Beans

1 can fancy sliced green beans
1 Tbsp. vegan margarine
1 Tbsp. salsa
1/2 tsp. spicy sesame seed oil

Mix and microwave.

Makes 3 servings

Kooky Vegan Ramen Noodles

1 package of Top Ramen Oriental Noodles
Dash extra-virgin olive oil
Dash soy sauce
Pinch garlic powder
Seasoning salt, to taste

Boil the Ramen noodles for 3 minutes in 2 cups of water (instructions on pack) and discard the flavor packet. Drain the noodles thoroughly, dump into a bowl, and add the olive oil, mixing so that it coats the noodles—you should be able to move the noodles freely with no sticking. Add the soy sauce slowly because you don’t want it to overpower the dish—the noodles should have a light brown coating. Add a pinch of garlic powder and a little seasoning salt and stir thoroughly.

Makes 1 serving

Mushroom Veggie Sandwiches

2 tsp. balsamic vinegar
1 large clove garlic
Salt and pepper, to taste
4 Tbsp. olive oil
2 large portobello mushrooms
1 large tomato
1 small yellow squash
1 green pepper (or red or yellow, if desired)
8 slices whole wheat bread

Put the vinegar, garlic, salt, pepper, and olive oil in a small jar and shake well. Slice the veggies and brush with the oil mixture. Bake at 350°F for 15 minutes (or until done), flipping once while baking. Spread on the bread.

Makes 4 sandwiches

Berry Banana Smoothie

4 frozen strawberries
1 frozen bannana
1/2 cup fresh blueberries
1/4 cup apple juice

Blend all the ingredients together and enjoy right away.

Makes 2 servings

Bean Dip Delight

2 tsp. olive oil
1 large onion, finely chopped
1 hot pepper, diced
2 to 3 garlic cloves, peeled and crushed
1 24 ounce can of kidney beans
5 to 6 ounces salsa

Heat the olive oil in a medium sized saucepan and saute the onion, diced pepper, and garlic until the onion is clear. Add the drained kidney beans and salsa, then cover and simmer for about 20 minutes, until the beans are soft, then mash with a fork or a potato masher. To thin the mixture, add tablespoons of the reserved bean liquid until reaching the desired consistency. Serve with tortilla chips or baked pita wedges.

Makes about 4 cups

Simply Delicious Tomato Soup

1 can tomato soup
1 Tbsp. vegan sour cream
1 tsp. dill
Dash pepper

Heat all ingredients in a pot, stir, and enjoy!

Makes 2 servings

Boca LT

1 Boca burger
2 slices whole-wheat bread
Vegan mayo, to taste
Few pieces lettuce
Few slices tomato

Heat the Boca burger in a pan and toast the bread. Spread mayo on the bread, add lettuce, and tomato.

Makes 1 sandwich

Fancy Thai Ramen

1 pkg. ramen noodles, any flavor (the flavor packet won’t be used)

1/4 cup peanut butter, chunky or smooth
2 Tbsp. soy sauce
3 Tbsp. vinegar
1 Tbsp. sesame oil
Sugar, to taste
Veggies of your choice, optional

Boil and drain the ramen noodles. Add the peanut butter, soy sauce, vinegar, and sesame oil and stir well. If desired, add the sugar and veggies. Enjoy.

Makes 1 serving

Hummus

1-1/2 cups chickpeas (dry or canned), cooked and drained
3 Tbsp. tahini (sesame paste)
3 Tbsp. fresh lemon juice
2 Tbsp. vegetable oil
1 Tbsp. olive oil
2 garlic cloves, minced
1/4 tsp. ground cumin
1/8 tsp. salt, optional

Place all the ingredients into a food processor and mix until smooth.

For a spicier version, add:
1/4 cup scallions, chopped
Tabasco sauce, to taste

For a heartier version, add:
1/3 cup carrots, finely shredded
1/3 cup fresh parsley leaves, lightly packed
1/4 cup sliced scallions (white and green parts)

Makes approximately 4 cups

Mango Lime Cooler

2 large mangos, peeled, seeded, and cubed
1/2 cup sugar
1/2 cup freshly squeezed lime juice (about 6 limes)
2 cups cold water
1 cup ice

Combine all the ingredients in a blender. Blend on high speed until smooth. Then, kick back and enjoy the perfect summer drink!

Makes 4 servings

Mock Tuna Salad

4 cups garbanzo beans, cooked and drained
1 cup celery, finely chopped
1/2 cup onion, finely chopped
1-2 Tbsp. nutritional yeast flakes
Vinegar-free pickle relish, to taste (optional)
Egg-free mayonnaise, to taste
Sea salt, to taste

Mix all the ingredients except the egg-free mayonnaise together, mashing the garbanzos slightly as you mix. Add the "mayonnaise" until the salad is as moist as you like.

Quick & Easy Pita Pizza

1 pita
1 jar vegan pasta sauce
1 bag shredded vegan cheese
Fruits or veggies of your choosing
Vegan “pepperoni” or other mock meats of your choosing

Fill the pita with the pasta sauce, vegan cheese, fruits, veggies, and faux meat. Put the fully loaded pita in the microwave for 2 minutes. Voilà!

Spicy Tacos

1 veggie burger patty
1 Tbsp. spicy salsa
2 tortilla shells
Veggies of your choice

Break the veggie burger into small pieces then add the salsa to the crumbled burger. Fry the mixture in a pan until thoroughly heated and wrap in a tortilla shell with your favorite veggies.

Makes 2 tacos

Popcorn

So plain popcorn is obviously vegan, but there are tons of creative toppings that turn this popular munch food into a gorge-fest:

Salt
Margarine
Nutritional yeast
Olive oil
Cayenne pepper (or regular pepper)
Cinnamon and sugar
Garlic
McCormick Sante Fe Mix or even Caribbean Jerk
Chocolate syrup (use a spoon to eat if you can’t handle a big mess)
Crunched-up Peanut Chews
Bragg’s Liquid Aminos

Chili Cheeze Dip

1 tub Tofutti cream cheese (jalapeño or regular flavors only)
1 can Hormel veg chili
Black olive slices, optional
Jalapeño slices, optional
Veggie burger crumbles, optional

Mix ingredients and microwave.

Onion Dip

1 tub fake sour cream
1 envelope Lipton “Beefy Onion” soup mix (no, we’re serious)

Now mix it up!

Ranch Dip

1 pack ranch dip mix (Hidden Valley Ranch Fat-Free)
16 oz. Tofutti Sour Supreme Better Than Sour Cream or Veganaise

Mix ’em together and start dipping. To make the dressing, thin down with soy milk.

Spinach Dip

1 box frozen spinach
1 container fake sour cream
1/2 cup Veganaise
1 packet ranch dressing or onion soup mix
1 round loaf of sour dough bread

Thaw the spinach in a bowl in the microwave for about 40 seconds. Get your hands in the bowl and squeeze out ALL the water with your hands. Then mix the spinach and all the other ingredients together, except the bread. Let it sit for a couple of hours for the flavors to blend. Cut the top and middle out of the bread loaf to make a bowl. Serve the dip in the bread bowl and cut the rest of the bread into chunks for dipping.

Veggie Chicken Salad

1 package veggie chicken
1 small jar veggie mayo
Pickles, diced
Black pepper, to taste
Pita pocket shells

Dice the veggie chicken into small pieces. Add some mayo and a few diced pickles and lightly sprinkle with pepper. Mix it all up and let chill. Then grab the pita pocket shells and fill with veggie chicken salad mixture.

Makes 3 to 4 servings

Falafel Nuggets

1 cup falafel mix
3/4 cup hot water
Canola or olive oil

Mix the falafel mix with the hot water and let sit for 15 minutes. Heat some canola or olive oil in a skillet and shape the falafel into small, nugget-sized patties. Fry on each side until golden brown. Serve with your favorite sauce.

Makes 3 to 4 servings

Spicy Vegan Pizza Bagels

1 bagel
1 small can tomato sauce
Hot sauce, to taste
Garlic salt, to taste
Shredded vegan mozzarella “cheese”
Veggies (optional)

Slice the bagel in half and spread the desired amount of sauce on each piece. Add a few drops of hot sauce to the tomato sauce and sprinkle with garlic salt. Add the “cheese” and veggies, if desired, put in a toaster oven, and heat until the cheese melts, or just enough to warm it up. For a milder version, omit the hot sauce.

Makes 1 serving

Chocolate Chip Peanut Butter Waffle Sandwich

Toast the waffles lightly so that they’re not burned. Put them on a plate and spread the desired amount of chocolate chips on the waffles and nuke them for about 3 seconds. Allow the chocolate chips to cool, then smear peanut butter on both waffles, smash them together, and top them off with a few squeezes of maple syrup.

Makes 1 serving

Mmmm, Bagelicious

Slice the bagels, spread margarine on them, and set them aside. Toss the veggies in a bowl, add the salad dressing and oregano and mix together thoroughly. Then scoop the veggies out and add them to one side of each bagel, sprinkle with cheese, and cover with the other half.

Makes 2 sandwiches

Yum-Yum Smoothie

1/2 cup tofu
1 cup soy milk
1/2 cup blueberries
1/2 cup strawberries
4-6 ice cubes

• Toss all the ingredients in a blender and “tada!”

Makes 2 smoothies