Adhering to a vegan diet takes a lot of research and ingredient awareness.
For example casein, whey, and lactose are all dairy products. Always read your
ingredients carefully, and know what you're reading.
You don't need meat to eat! It's fun to tweak recipes to make them vegan.   


Spinach and Garlic Hummus

1 can of garbanzo beans or chic peas ( or fresh beans soaked overnight )
1/2 cup of tahini
2 cups of spinach
2 cloves of garlic
1 teaspoon of lemon juice ( or you can squeeze 1/2 a large lemon )
1 teaspoon of olive oil
1/2 teaspoon of salt

You can use fresh or frozen spinach.Fresh spinach needs to be steamed, and frozen will be needed to be thawed out and strained. Place all ingredients into a food processor and mix well.
If you use fresh squeezed lemon do not throw the whole lemon in you will regret it forever.
Just squeeze and discard.
It can be served right away, but is best to refrigerate till the next day so flavors can mold
together. This item is gluten free.
You can use this as a dip, put in a sandwich, or any number of possibilities.



Any vegetable works in this stir fry, these are just my favorites.
Sometimes I just throw everything in a wrap and eat it like a sandwich.
( just make sure the wrap is vegan )

Quinoa Stir Fry

1 cup of quinoa
1 cup of pea pods
1 bell pepper
1 carrot
1 cup of watercress
2 cups of spinach
1 cup of green beans
1 tablespoon of soy or teriyaki sauce

Add 2 cups of water into a soup pan and pour in the quinoa.Bring water to a boil,turn down to
low, then cover.Let the quinoa simmer for about 10 to 15 minutes until soft.
Chop up the vegetables to desired size and saute them in a wok or large pan to soften them up.
Add quinoa and your sauce to the vegetables and mix thoroughly.
This item can be gluten free. Just make sure the sauces you are using free of any gluten.


                                                                                           



 
 















 

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