PRESSURE COOKER THAI NUGGETS

SERVES 4 PORTIONS

3⁄4 cup plus 3 tbsp vital wheat gluten

1⁄4 cup chickpea flour

1⁄2 tsp ground ginger

1⁄2 tsp salt

1⁄4 tsp garlic powder

1⁄4 tsp paprika

3⁄4 cup vegetable broth

2 tsp tamari, divided

4 tsp red curry paste, divided

1 1⁄2 cups vegetable broth, divided

NUTRITIONAL VALUES

Calories: 261kcal
Fat: 5.3g (0.6g S.Fat)
Carbs: 55.1g
Protein: 4.7g
Sugar: 27.2g
Sodium: 212mg

METHOD

In a large mixing bowl, combine the gluten, flour, ginger, salt, garlic powder, and paprika.

In a small bowl, combine 3/4 cup vegetable broth, 1 teaspoon tamari, and 2 teaspoon red curry paste. Combine the wet and dry ingredients in a mixing bowl.

Combine the ingredients and knead for 2 to 3 minutes, or until the dough is elastic. It's a very wet dough, but it's still quite elastic. It should be slightly stretchy and pull back while remaining pliable. Pinch off small pieces of seitan dough, about 1 to 1 1/2 inch in diameter. When cooked, they will swell up. Put everything in an electric pressure cooker.

Stir together 1 1/2 cup vegetable broth, 1 1/2 cup water, and 2 tsp red curry paste in a mixing bowl. Pour the mixture over the nuggets in the pressure cooker. Close the lid and make sure the top knob is turned to the sealing position. On the front of the pot, press the Manual button. Set the button to 4 (meaning 4 minutes). The pressure cooker will make a clicking sound and will begin to build pressure. Building pressure and cooking time will take about 15 minutes. Allow the nuggets to set in the pot. They will continue to cook as the pressure naturally releases. Don't rant.

Go ahead and vent after about an hour. It may have already cooled completely, but vent to ensure that all pressure has been released before opening the lid.

Remove the nuggets from the liquid and place them on a cooling rack to cool. You can eat them right away, add them to a recipe, or store them in the refrigerator overnight. They're even better the next day. You can also put them in the freezer.

PRESSURE COOKER TENDER PATTIES

SERVES 2 CUPS

3⁄4 cup vital wheat gluten

1⁄4 cup chickpea flour

2 tbsp nutritional yeast

1⁄2 tsp dried basil

1⁄2 tsp salt

1⁄2 tsp poultry seasoning

1⁄4 tsp garlic powder

1⁄4 tsp onion powder

1⁄4 tsp paprika

2 1⁄4 cups vegetable broth, divided

1 tsp extra virgin olive oil

1⁄2 tsp tamari

2 tbsp tomato sauce

NUTRITIONAL VALUES

Calories: 301kcal
Fat: 8.3g (1.6g S.Fat)
Carbs: 26.2g
Protein: 31.3g
Sugar: 5.4g
Sodium: 2765mg

METHOD

In a large mixing bowl, combine the gluten, flour, nutritional yeast, basil, salt, poultry seasoning, garlic and onion powders, and paprika.

In a small bowl, combine 3/4 cup vegetable broth, oil, and tamari. Combine the wet and dry ingredients in a mixing bowl.

Combine the ingredients and knead for 2 to 3 minutes, or until the dough is elastic. It should be stretchy and pull back while remaining pliable. Cut the dough into eight equal pieces. Squeeze and work your fingers around to form a patty about 3 to 4 inches in diameter.

Put everything in an electric pressure cooker. In a small bowl, combine 1 1/2 cups water, 1 1/2 cups vegetable broth, and the tomato sauce, then pour over the seitan cutlets in the pressure cooker. Close the lid, making sure the top knob is in the sealing position. On the front of the pot, press the Manual button. Set the button to 4 (meaning 4 minutes). The pressure cooker will click and begin to build pressure in a few seconds. Building pressure and cooking time will take about 15 minutes. Allow the cutlets to set in the pot. They will continue to cook as the pressure naturally releases. Don't open the vent.

Go ahead and vent after about an hour. It may have already cooled completely, but vent to ensure that all of the pressure has been released before opening the lid.

Remove the cutlets from the liquid and place them on a cooling rack to cool. You can eat them right away, add them to a recipe, or store them in the refrigerator overnight. They are delicious the next day and freeze well.

STEAMED SEITAN CHIPOTLE LINKS

SERVES 1 CUP OR 4 LINKS

1⁄3 cup plus 2 tbsp vital wheat gluten

2 tbsp chickpea flour

1 tsp garlic powder

1 tsp onion powder

1 tsp taco seasoning

2 tbsp tomato sauce

1 tsp chipotle hot sauce

NUTRITIONAL VALUES

Calories: 1220kcal
Fat: 77.1g (66.1g S.Fat)
Carbs: 140.1g
Protein: 11.6g
Sugar: 94.4g
Sodium: 153mg

METHOD

In a large mixing bowl, combine the gluten, flour, garlic and onion powders, and taco seasoning.

In a small mixing bowl, combine 14 cup water, tomato sauce, and hot sauce. Mix the liquid mixture into the dry ingredients. Knead for 2 minutes, or until the dough is elastic. As you knead it, you'll notice it pull back into a rounder shape. This is a firm dough that will not expand as it cooks.

Divide the dough into four equal parts and roll each one into a log shape.

In a saucepan, combine 5 cups of water. Bring the water to a boil. Turn off the heat and place a steamer basket inside the pan. Cover the steamer basket with seitan links. 40 minutes of steaming

Allow the seitan to cool before storing it in the refrigerator for up to 5 days or the freezer for up to 4 months.

STEAMED SEITAN SMOKY NUGGETS

SERVES 4 PORTIONS

3⁄4 cup vital wheat gluten

1⁄4 cup plus

2 tbsp chickpea flour

2 tsp garlic powder

2 tsp onion powder

1⁄2 cup vegetable broth

2 tbsp tomato sauce

1 tbsp tamari

1 tsp liquid smoke

1⁄2 tsp coconut oil

NUTRITIONAL VALUES

Calories: 68kcal
Fat: 1.2g (0.6g S.Fat)
Carbs: 7.2g
Protein: 7.2g
Sugar: 1.9g
Sodium: 393mg

METHOD

In a large mixing bowl, combine the gluten, flour, garlic, and onion powders.

In a small mixing bowl, combine the broth, tomato sauce, tamari, liquid smoke, and oil. Mix the liquid into the dry ingredients. Knead for 2 minutes, or until the dough is elastic. As you knead it, you'll notice it pull back into a rounder shape. This is a firm dough that will not expand while cooking.

In a saucepan, combine 5 cups of water. Bring the water to a boil. Place a steamer basket in the pan and reduce the heat to a low simmer.

Slice off irregular pieces with a pastry cutter. You can shape them into a ball as best you can or leave them chunky. You can also steam as a single log and cut into chunks after steaming and cooling.

Steam for 40 minutes.

Remove the seitan to cool and store in the refrigerator for up to 5 days or the freezer for up to 4 months.

SLOW COOKER LOG FOR THIN SLICES AND CRUMBLES

SERVES 4 PORTIONS

1 1⁄4 cups vital wheat gluten

1⁄4 cup chickpea flour

1 tbsp mushroom powder

2 tbsp nutritional yeast

1⁄2 tsp ground sage

1⁄2 tsp salt

1⁄4 tsp garlic powder

1⁄4 tsp onion powder

3⁄4 cup tomato sauce

1 tbsp tomato paste

2 cups vegetable broth

1⁄4 cup tomato sauce

NUTRITIONAL VALUES

Calories: 279kcal
Fat: 0.4g (0.1g S.Fat)
Carbs: 70.5g
Protein: 3.8g
Sugar: 44.8g
Sodium: 10mg

METHOD

To a large mixing bowl, combine the gluten, flour, mushroom powder, nutritional yeast, sage, salt, and garlic and onion powders.

In a small bowl, combine tomato sauce, tomato paste, and 1/4 cup plus 1 tbsp water. Pour the wet mixture into the dry ingredients.

Knead for 2 to 3 minutes, or until slightly elastic. As you knead the dough, it will slightly pull back and become sticky. Form the seitan into a log.

In a 2- to 3-quart slow cooker, combine 1 cup water, the vegetable broth, and the tomato sauce. Place the log in the slow cooker or roll it loosely in cheesecloth and tie each end with cotton string. Because it expands when cooked, don't roll it too tightly. If you don't mind the outside being a little lumpier after cooking, skip the cheesecloth. Turn the slow cooker to low and cover. Cook on low for 6 hours.

Remove the log from the liquid and set it aside to cool. Refrigerate for up to 5 days. It can also be frozen for 4 months.

SLOW COOKER VERSATILE SEITAN BALLS

SERVES 3 CUPS OR 34 BALLS

1 1⁄2 cups vital wheat gluten

1⁄2 cup chickpea flour

1 tbsp mushroom powder

1⁄2 tsp dried oregano

1⁄2 tsp onion powder

1⁄4 tsp garlic powder

1⁄4 tsp nutmeg

1⁄4 tsp ground ginger

1⁄4 tsp ground cloves

1⁄4 tsp ground sage

1⁄2 tsp salt

1⁄2 cup tomato sauce, divided

1 tsp liquid smoke

1 1⁄2 cups vegetable broth, divided

NUTRITIONAL VALUES

Calories: 38kcal
Fat: 0.5g (0.1g S.Fat)
Carbs: 3.3g
Protein: 5.1g
Sugar: 0.6g
Sodium: 179mg

METHOD

In a large mixing bowl, combine the gluten, flour, mushroom powder, oregano, onion and garlic powders, nutmeg, ginger, cloves, sage, and salt.

Put 1/4 cup tomato sauce, 1/4 cup water, liquid smoke, and 1/2 cup vegetable broth in a small bowl Combine thoroughly.

Fill a well in the center of the dry ingredients with the tomato sauce mixture. Begin kneading after thoroughly mixing. Knead the dough for 1 minute, or until it becomes mildly elastic. The dough will slightly pull back as you knead it, and it will be a little sticky. Fill the slow cooker with the remaining 14 cup tomato sauce, 1 cup vegetable broth, and 3 cups water. Stir.

Tear off small chunks of dough, shape into a round shape, and drop into the slow cooker's liquid. There will be a total of forty-four balls. You can also make seventeen larger balls and cut them after they've been cooked and cooled. Alternatively, cut two logs into desired shapes. Cook on low for 4 to 6 hours, covered. As they cook, they will expand in size. Check the texture after 4 hours to see if you like it. As they sit in the refrigerator, they will firm up.

Remove from the heat and set aside to cool. Refrigerate for up to 5 days or freeze for up to 4 months.

SLOW COOKER MAPLE BREAKFAST LINKS

SERVES 4 CUPS OR 32 SMALL LINKS

2 cups vegetable broth

1 1⁄2 cups vital wheat gluten

1⁄2 cup chickpea flour

2 tsp ground sage, divided

1⁄4 tsp onion powder

1⁄4 tsp garlic powder

1 tsp salt

1⁄4 cup tomato sauce

2 tbsp maple syrup

2 tbsp ketchup

1 tsp coconut oil

NUTRITIONAL VALUES

Calories: 207kcal
Fat: 0.4g (0.1g S.Fat)
Carbs: 50.7g
Protein: 4.5g
Sugar: 41.1g
Sodium: 80mg

METHOD

In a slow cooker, combine the broth and 2 cups of water. Reduce the volume to low. In a large mixing bowl, combine the gluten, flour, sage, onion powder, garlic powder, and salt. Combine thoroughly.

12 cup water, tomato sauce, maple syrup, ketchup, and oil in a separate small bowl Combine thoroughly.

Make a well in the center of the dry ingredients and pour in the tomato sauce. Begin to stir. This is put together quickly. Squeeze in one hand and pass it through your fingers about ten times. Begin kneading in the bowl. Although it is a wet mixture, it will begin to become elastic. Knead for 3 minutes to make a softer and more tender breakfast link. The longer you knead it, the softer it becomes. I keep everything in the bowl for kneading. It's a lot easier to clean up.

Pinch off small chunks and quickly roll between the palms of your hands, back and forth. This will result in thirty-two small links. You won't be able to make pretty links, but they'll work fine in any recipe. You could also make fifteen larger links. The larger size would increase the protein content of each link to 15 grams.

Place the slow cooker links in the liquid. Cook on low for 6 hours, covered. As they cook, they will expand in size.

Allow to cool after removing from the slow cooker. Refrigerate for up to 5 days before using. They freeze extremely well, both with and without their liquid.

HOME-STYLE POTPIE

SERVES ONE 8-INCH (20cm) POTPIE

1⁄4 cup plus 2 tbsp (47 g) (1.7oz) all-purpose flour, divided

12 ounces (340 g) (12oz) Quit-the- Cluck Seitan, cut into 1-inch (2.5 cm) pieces

3 tbsp (45 ml) neutral-flavoured oil, divided

4 ounces (113 g) (4oz) cremini mushrooms, finely minced

1 cup (160 g) (5.6oz) diced onion

1 cup (110 g) (3.9oz) diced yellow or red potatoes

3⁄4 cup (98 g) (3.5oz) diced carrot

1⁄2 cup (55 g) (1.5oz) diced parsnip

1⁄4 cup (30 g) (1.1oz) diced celery

1 tsp dried thyme

1 tsp dried poultry seasoning

3 cloves garlic, minced

2 tbsp (15 g) (0.53oz) nutritional yeast

1 1⁄2 cups (355 ml) vegetable broth

1⁄3 cup (43 g) (1.5oz) frozen peas (run under hot water, drained)

1 tbsp (15 ml) tamari

Salt and pepper

Single or double non-sweet pie crust recipe, or store-bought

NUTRITIONAL VALUES

Calories: 4174kcal
Fat: 360.4g (181.8g S.Fat)
Carbs: 173.2g
Protein: 58.4g
Sugar: 29.1g
Sodium: 6178mg

METHOD

Preheat the oven to 375°F (190°C, or gas mark 5).

In a shallow dish, combine 1/4 cup (31 g) flour and a pinch of salt and pepper. Toss in the seitan to coat. In a large skillet over medium-high heat, heat 2 tbsp (30 ml) oil. Cook for 5 minutes, stirring occasionally, until the seitan is browned.

Set aside after removing from the skillet. In the same skillet, add the remaining tablespoon (15 mL) oil, the mushrooms, celery, and 12 tsp salt. Cook for 8 to 10 minutes, stirring occasionally, on medium heat. The vegetables will soften and lose their colour. Mix in the thyme, nutritional yeast, and the remaining 2 tbsp (16 g) flour. Cook, stirring constantly, for 3 to 4 minutes to cook the flour. Scrape any bits from the bottom of the pan and add the reserved seitan, broth, peas, and tamari. Stir everything together and cook for 5 minutes, or until thickened. Season with salt and pepper to taste.

If using a double crust, line an 8-inch (20-cm) pie plate with the crust. Filling should be spooned into the crust. (Alternatively, if using only one crust, pour the filling into the pie plate.)

Crimp and seal the dough around the rim of the pie plate. Make a few cuts to allow the steam to escape. (Alternatively, cut out pieces of dough with a cutter and cover the filling decoratively, allowing each piece to overlap.) Place a baking sheet in the oven in case the potpie overcooks, and then place the potpie on top of it. Bake for 35 to 40 minutes, or until the filling is bubbly.

SEITAN PAPRIKASH

SERVES 4 PORTIONS

1 cup (235 ml) water

1⁄4 cup (35 g) (1.2oz) raw cashews

1 1⁄2 cups (355 ml) vegetable broth, divided

1 tbsp (15 ml) apple cider vinegar

1 tbsp (15 ml) unsweetened plain vegan milk

1 1⁄2 tsp fresh lemon juice

Salt and pepper

1⁄3 cup plus 1 tbsp (50 g) (1.8oz) all-purpose flour

3 (each 4 ounces, or 113 g) Seitan cutlets or Tempeh (store bought), cut into quarters, or 12 Seitan nuggets

2 tbsp (30 ml) high heat neutral- flavoured oil

1 medium onion, cut into 1⁄2-inch (1.3 cm) thick slices

1 red bell pepper, cut into 1⁄4-inch (6 mm) thick slices

4 cloves garlic, minced

2 tbsp (14 g) (0.49oz) Hungarian paprika

1⁄2 tsp caraway seeds, optional

3 tbsp (48 g) (1.7oz) tomato paste

NUTRITIONAL VALUES

Calories: 386kcal
Fat: 13.7g (1.1g S.Fat)
Carbs: 63.6g
Protein: 11.7g
Sugar: 33.7g
Sodium: 256mg

METHOD

In a small saucepan, bring the water to a boil. Mix in the cashews. Reduce the heat to a low setting and continue to cook for 10 minutes. Transfer to a small high-powered blender with 1/4 cup (60 mL) broth, vinegar, milk, lemon juice, and a pinch of salt. Set aside after processing until completely smooth.

On a shallow plate, combine the flour with a pinch of salt and pepper. Dredge the seitan in the flour until completely covered. In a large skillet over medium-high heat, heat the oil. Cook (in batches) the seitan for 4 to 6 minutes, or until browned. Cook the second side for 3 to 5 minutes, or until browned. Take out and set aside.

Turn the heat down to medium. Scrape any bits from the bottom of the skillet before adding the onions. Cook for 4 to 6 minutes, or until the vegetables are softened. Cook for 3 to 4 minutes after adding the bell pepper. The pepper should still be crunchy. Cook and stir for 2 minutes after adding the garlic, paprika, and caraway seeds. Add the remaining 1 1/4 cup (295 mL) broth and tomato paste to the pot.

Bring to a boil, then reduce to a low heat and continue to cook for 10 to 12 minutes, or until thickened. Stir in the cashew mixture until well combined. Cook for 4 to 6 minutes, or until the seitan is heated through. Season with salt and pepper to taste. If desired, serve over pasta or a grain.

SEITAN MARSALA

SERVES 4 PORTIONS

1⁄4 cup (32 g) (1.1oz) all-purpose flour, plus 3 tbsp (24 g) (0.84oz), divided

Pinch of fine sea salt

Pinch of ground black pepper

4 (each 4 ounces, or 113 g) Seitan cutlets or Tempeh (store bought)

3 tbsp (45 ml) olive oil

3⁄4 cup (120 g) (4.2oz) minced shallot

1⁄4 plus cup 2 tbsp (54 g) (1.9oz) minced bell pepper (any colour)

12 ounces (340 g) (12oz) cremini mushrooms, sliced

6 sun-dried tomato halves (moist vacuum packed), thinly sliced

5 cloves garlic, thinly sliced

3⁄4 tsp dried thyme, or

2 1⁄2 tsp minced fresh thyme

Pinch of dried tarragon

1⁄2 cup (120 ml) vegan Marsala wine

1 cup (235 ml) vegetable broth, more if needed

Salt and pepper

Fresh minced parsley, for garnish

NUTRITIONAL VALUES

Calories: 743kcal
Fat: 23.8g (5.6g S.Fat)
Carbs: 93.6g
Protein: 50.8g
Sugar: 2.8g
Sodium: 3643mg

METHOD

Preheat the oven to 300°F (150°C, or gas mark 2).

On a plate, combine 1/4 cup (32 g) flour with a pinch of salt and pepper. Dredge the cutlets in the flour mixture on both sides. In a large skillet over medium-high heat, heat 2 tbsp (30 ml) oil. Cook the cutlets for 3 to 5 minutes, or until they are browned. Cook the second side for 3 to 4 minutes, or until browned. Place in the oven to keep warm.

Turn the heat down to medium. In the same skillet, combine the remaining tablespoon (15 mL) oil, shallot, bell pepper, and the remaining 3 tbsp (24 g) flour. Cook, stirring constantly, for 3 to 5 minutes, or until the shallot is softened.

Combine the mushrooms, sun-dried tomatoes, garlic, thyme, and tarragon in a mixing bowl. Cook for 4 to 6 minutes, or until the mushrooms are slightly darkened. Bring the wine and broth to a simmer. Cooking time is 15 minutes. If desired, add more broth to thin the sauce. Season with salt and pepper to taste.

Spoon some of the sauce over the cutlets in the skillet. To achieve the best texture contrast, do not completely cover the cutlets with the sauce. Garnish with parsley if desired.

WHITE CHILI

SERVES 4 PORTIONS

1 tbsp (15 ml) olive oil

8 ounces (227 g) (8oz) Seitan or Tempeh (store bought), cut into bite-size pieces

1 cup (160 g) (5.6oz) chopped onion

4 cloves garlic, minced

2 to 3 small white potatoes (180 g) (6.3oz), chopped into small cubes

4 ounces (113 g) (4oz) mushrooms (any kind), quartered

1 poblano pepper, seeded and chopped

1 jalapeño pepper, seeded, and minced

3 tomatillos, husks removed, chopped

2 tsp ground cumin

1 tsp dried oregano

1 tsp dried thyme

1 tsp chili powder

1⁄2 tsp dried cilantro

1⁄4 tsp ground black pepper

1 can (15 ounces, or 425 g) Great

Northern beans, drained and rinsed

1⁄2 cup (82 g) (2.9oz) frozen corn, (run under hot water, drained)

2 cups (470 ml) vegetable broth, more if needed (See Recipe Note.)

Salt and pepper

NUTRITIONAL VALUES

Calories: 213kcal
Fat: 4.8g (0.5g S.Fat)
Carbs: 44.6g
Protein: 3.8g
Sugar: 25g
Sodium: 191mg

METHOD

In a large soup pot, heat the oil over medium heat. Cook for 5 minutes, stirring occasionally, until the seitan and onion are translucent.

Combine the garlic, potatoes, mushrooms, peppers, tomatillos, cumin, oregano, thyme, chili powder, cilantro, and black pepper in a large mixing bowl. Cook for 3 to 4 minutes, stirring occasionally, until fragrant. Combine the beans, corn, and broth in a mixing bowl.

Bring to a boil, then turn down to a low heat. The broth should completely cover the ingredients. If not, continue to add broth as needed. Cook, stirring occasionally, for 30 to 45 minutes, or until the potatoes are tender. Season with salt and pepper to taste.

RECIPE NOTES

The amount of broth required will be determined by the type of pot used. Always keep extra broth on hand just in case.

BARBECUED SEITAN

SERVES 4 SANDWICHES

FOR THE SAUCE

1 tbsp (15 ml) olive oil, divided

1⁄3 cup (53 g) (1.9oz) chopped onion

3 cloves garlic, chopped

1 can (15 ounces, or 425 g) tomato sauce

1 can (6 ounces, or 170 g) tomato paste

1⁄3 cup plus 1 tbsp (90 g) (3.2oz) packed brown sugar

2 to 3 tbsp (40 to 60 g) (1.4 to 2.1oz) molasses

2 tbsp (30 ml) vegan Worcestershire sauce

1 tbsp plus 1 tsp (20 ml) liquid smoke

1 tbsp (8 g) (0.28oz) chili powder

1 tbsp (15 g) (0.53oz) Dijon mustard

1 tsp fine sea salt

1⁄2 tsp ground black pepper

1⁄2 to 1 tsp cayenne pepper, or to taste

FOR THE SANDWICHES

4 seitan cutlets or tempeh, (store bought)

1 tbsp (15 ml) olive oil

1⁄2 of a small onion, thinly sliced

1⁄2 of a small bell pepper (any colour), thinly sliced

4 burger buns or crusty rolls, split and toasted

2 tbsp (28 g) (0.99oz) vegan mayonnaise, optional

NUTRITIONAL VALUES

Calories: 697kcal
Fat: 27.4g (4.7g S.Fat)
Carbs: 81.5g
Protein: 41.9g
Sugar: 17.3g
Sodium: 1496mg

METHOD

To make the sauce:
In a medium-sized saucepan, heat 1 tbsp (15 ml) oil over medium heat. Cook for 5 minutes, stirring occasionally, until the onion is translucent. Cook for 1 minute after adding the garlic. Stir in the tomato sauce and cayenne pepper until well combined. Bring to a boil, then turn down to a low heat.

Cook, stirring occasionally, for 30 minutes. The sauce should be thick enough to leave surface trails. Cook for a longer period if you want a thicker sauce. Place the sauce in a blender and puree until smooth.

To make the sandwiches:
Using a sharp knife, cut the cutlets into thin strips. In a large skillet over medium-high heat, heat the oil. Cook for 6 to 8 minutes, stirring occasionally, until the seitan is browned. Cook for 2 minutes, or until the onion and bell pepper are slightly crisp. Reduce the heat to low and stir in the sauce to taste.

Cook for 3 minutes to combine and evenly heat. Distribute the mayonnaise evenly over the bottom buns. Distribute the mixture among the buns and cover with the tops. Extra sauce can be stored in the refrigerator for up to a week or frozen for up to two months.

HARISSA SEITAN AND GREEN BEANS

SERVES 4 PORTIONS

1 tbsp (15 ml) high heat neutral- flavoured oil

8 ounces (227 g) (8oz) Seitan or Tempeh (store bought), cut into 1⁄2-inch (1.3 cm) strips

2 handfuls green beans, trimmed, cut into bite-size pieces

1⁄2 of a red bell pepper, cut into thin strips

1 leek, white part only, cut in half, sliced into half-rounds

1⁄3 cup (80 ml) dry red wine, or vegetable broth

1 1⁄2 tbsp (24 g) (0.85oz) harissa paste, or to taste

3 tbsp (48 g) (1.7oz) tomato paste

1 cup (235 ml) vegetable broth

2 cloves garlic, minced

Juice from 1⁄2 lemon

Salt and pepper

NUTRITIONAL VALUES

Calories: 379kcal
Fat: 0g (0g S.Fat)
Carbs: 92.3g
Protein: 4.6g
Sugar: 76.7g
Sodium: 55mg

METHOD

In a large skillet over medium-high heat, heat the oil. Cook for 4 to 6 minutes, stirring occasionally, until the seitan is browned. Cook for 3 minutes, or until the green beans are bright green.

Cook, stirring constantly, for 2 minutes, or until the bell pepper and leek are tender but not soft. Scrape any bits from the bottom of the skillet before adding the 1/3 cup (75 ml) wine or broth. Turn the heat down to medium- low.

Combine the harissa paste, tomato paste, broth, garlic, and lemon juice in a mixing bowl. Toss the seitan and vegetables in the sauce to coat. Cook, stirring occasionally, for 10 minutes. Season with salt and pepper to taste.

TAKE-OUT SESAME SEITAN WITH BROCCOLI

SERVES 4 PORTIONS

1 1⁄2 cups (355 ml) chilled vegetable broth, divided

3 tbsp (45 ml) tamari

2 tbsp (30 ml) seasoned rice vinegar

1 tbsp (15 g) (0.53oz) sambal oelek, or to taste, optional

1 tsp sriracha, or to taste

5 tbsp (40 g) (1.4oz) cornstarch, divided

1⁄2 tsp 5-spice powder

12 ounces (340 g) (12oz) Seitan or Tempeh (store bought), cut into bite-sized pieces, or 20 medallions

2 tbsp (30 ml) high heat neutral- flavoured oil

1 head of broccoli, cut into florets

1 tsp toasted sesame oil

4 cloves garlic, minced

1⁄2 tsp grated fresh ginger root

1⁄3 cup (33 g) (1.2oz) minced scallion

2 tbsp (16 g) (0.56oz) toasted sesame seeds

Salt and pepper

Rice for serving, optional

NUTRITIONAL VALUES

Calories: 1198kcal
Fat: 65.5g (8.3g S.Fat)
Carbs: 80g
Protein: 69.8g
Sugar: 4.4g
Sodium: 1558mg

METHOD

1 cup (235 mL) broth, tamari, vinegar, sambal oelek, and sriracha in a small bowl 2 tbsp (16 g) cornstarch, whisked in Place aside.

On a plate, combine 3 tbsp (24 g) cornstarch and the 5- spice powder. Using your hands, dredge the seitan in the mixture. In a wok or large skillet, heat the oil over high heat.

Reduce the heat to medium-high and add the seitan when the oil begins to ripple. Be cautious because it may spatter. Cook for 4 to 6 minutes, stirring occasionally, until the seitan is browned. Set aside after removing from the wok.

Cook the broccoli in the same wok for 3 to 4 minutes, or until some of the edges are slightly brown. Turn the heat up to high and add the remaining 12 cup (120 ml) of broth. Cook for 3 to 5 minutes, stirring occasionally, until the broccoli is bright green and slightly crisp. Cooking time should not be exceeded.

Combine the sesame oil, garlic, ginger, scallions, and sesame seeds in a mixing bowl. Pour the sauce mixture over the seitan in the wok. Cook, stirring constantly, for 3 to 5 minutes, or until thickened. Season with salt and pepper to taste and serve with rice if desired.

NO CLUCK NUGGETS WITH MUSTARD CHIVE SAUCE

SERVES 10 NUGGETS

FOR THE NUGGETS

1⁄2 cup (120 ml) unsweetened plain vegan milk

1 tbsp (8 g) (0.28oz) cornstarch

3⁄4 cup (94 g) (3.3oz) all-purpose flour

1 1⁄2 tsp dried parsley

1 1⁄2 tsp onion powder

1 tsp garlic powder

1⁄4 tsp fine sea salt, plus a pinch

1⁄4 tsp ground white pepper, plus a pinch

10 Seitan nuggets (store bought)

High heat neutral-flavoured oil, for cooking

FOR THE SAUCE

1⁄4 cup (56 g) (2oz) vegan mayonnaise

1 tbsp (3 g) (0.11oz) minced fresh chives

2 tsp Dijon mustard

1 tsp white wine vinegar

Salt and pepper

NUTRITIONAL VALUES

Calories: 564kcal
Fat: 18.6g (2.1g S.Fat)
Carbs: 90.6g
Protein: 12.2g
Sugar: 47.4g
Sodium: 291mg

METHOD

To make the nuggets:
In a shallow bowl, whisk together the milk, cornstarch, and a pinch of salt and pepper. On a plate, combine the flour, parsley, onion powder, garlic powder, 1/4 tsp salt, and 1/4 tsp white pepper.

Preheat the oven to 350°F (190°C, or gas mark 5). Line a baking sheet with parchment paper. Dip each nugget in the milk mixture, then in the flour mixture, coating it well with one "wet" and one "dry" hand. Continue with the remaining nuggets on the lined baking sheet. Refrigerate for at least 30 minutes and up to 8 hours.

To make the sauce:
In a small mixing bowl, combine the mayonnaise, chives, mustard, and vinegar. Season with salt and pepper to taste. The sauce can be prepared up to 24 hours ahead of time, covered and refrigerated.

Preheat the oven to 300°F (150°C, or gas mark 2) and set aside. In a large, heavy-bottomed skillet, spread a thin layer of oil. Cook on high heat.

Cook (in batches) the nuggets for 4 to 6 minutes, or until golden. If the nuggets are browning too quickly, reduce the heat to medium-high. Cook the second side for 4 to 6 minutes, or until golden. Keep warm in the oven while you cook the rest of the nuggets the same way. Serve immediately with the dipping sauce.

RECIPE NOTES

Reduce the flour mixture by half for super crispy nuggets. Use 1/2 cup (40 g) panko crumbs seasoned with salt and pepper for the second dipping.

SMOKY SAUSAGES

SERVES 4 SAUSAGES

1 1⁄4 cups (180 g) (6.3oz) vital wheat gluten

1⁄4 cup (30 g) (1.1oz) chickpea flour

1⁄4 cup (30 g) (1.1oz) nutritional yeast

1 tbsp (8 g) (0.28oz) tapioca flour

1 tbsp (7 g) (0.25oz) onion powder

2 tsp smoked paprika

1 1⁄2 tsp ground cumin

1 tsp ground coriander

1⁄2 tsp fine sea salt (if your broth isn’t very salty)

1⁄4 tsp cayenne pepper

2⁄3 cup (160 ml) vegetable broth

2 tbsp (30 ml) tamari

2 tbsp (30 ml) vegan Worcestershire sauce

1 tbsp (15 ml) neutral-flavoured oil

1 tbsp (15 ml) toasted sesame oil

1 tbsp (16 g) (0.56oz) tomato paste

1 to 2 tbsp (15 to 30 ml) liquid smoke, to taste

2 tsp pure maple syrup

4 cloves garlic, grated or pressed

NUTRITIONAL VALUES

Calories: 563kcal
Fat: 31.1g (4.6g S.Fat)
Carbs: 47.5g
Protein: 25.8g
Sugar: 4.9g
Sodium: 958mg

METHOD

Combine the vital wheat gluten, chickpea flour, nutritional yeast, tapioca flour, onion powder, paprika, cumin, coriander, salt, and cayenne pepper in a medium- sized mixing bowl.

Whisk together the broth, tamari, Worcestershire sauce, oils, tomato paste, liquid smoke, maple syrup, and garlic in a glass measuring cup. On top of the dry ingredients, pour the liquid ingredients. Begin by mixing with a fork, then knead thoroughly with your hand, squeezing to ensure all ingredients are thoroughly combined.

If necessary, add an additional 1 tbsp (15 mL) broth or (9 g) gluten to make a soft, workable dough.

Divide the mixture evenly between two 12-inch (30 cm) pieces of foil (10 ounces or 280 g each). Form into two 6 inch (15 cm) long rolls. Wrap the foil around the mixture tightly, twisting the ends to enclose the sausages.

Make a steamer. 1 hour 15 minutes to steam the rolls Remove the foil (be careful of the steam!) and set aside to cool on a wire rack.

Allow to cool completely before slicing thinly with a sharp, serrated knife in a seesaw motion. Wrap tightly in plastic wrap and refrigerate for up to 1 week or freeze for up to 2 months.

ACADIAN BLACK BEANS AND RICE

SERVES 6 PORTIONS

1 1⁄2 cups brown rice

3 1⁄2 cups low sodium vegetable broth

1 tbsp extra virgin olive oil

1⁄2 yellow onion, chopped

1 green bell pepper, chopped

2 425g (15oz) cans black beans, drained and rinsed

1 clove garlic, finely chopped

1⁄4 cup diced tomatoes

1 tsp parsley

1 tsp garlic powder

1 tsp onion powder

1 tsp thyme

1 tsp oregano

1⁄2 tsp cayenne pepper

1⁄4 tsp ground black pepper

1 tsp salt

NUTRITIONAL VALUES

Calories: 1190kcal
Fat: 9.2g (1.8g S.Fat)
Carbs: 253.3g
Protein: 44.3g
Sugar: 7.5g
Sodium: 1411mg

METHOD

Cook the brown rice according to your preference. I use a rice cooker. For this recipe, cook the rice with vegetable broth.

Heat the oil in a large skillet over medium heat before adding the onion and bell pepper. Cook for about 10 minutes, or until the onion is transparent. Combine all of the remaining ingredients (except the rice) in the large skillet with the onion and bell pepper. Cook for 10 minutes. Heat through the rice.

FRIED HOISIN TOFU WITH PEANUT SAUCE-TOUCHED UDON

SERVES 2 PORTIONS

1⁄2 cup hoisin sauce

4 tbsp soy sauce, divided

113g (4oz) extra-firm tofu, drained, and cubed

1⁄4 cup cornstarch or potato starch

2 tbsp coconut oil

198g (7oz) packaged organic udon noodles

1⁄2 cup plus 2 tbsp vegetable broth

1⁄4 cup peanut butter

142g (5oz) baby spinach

NUTRITIONAL VALUES

Calories: 129kcal
Fat: 2g (0.2g S.Fat)
Carbs: 29.3g
Protein: 2.6g
Sugar: 22.6g
Sodium: 54mg

METHOD

In a small bowl, combine the hoisin and 2 tbsp soy sauce. Toss in the cubed tofu and set aside for 30 minutes to marinate.

On a large plate, spread out the cornstarch. Remove the tofu from the marinade and toss it in the cornstarch to coat all sides.

In a large skillet, heat the oil over medium-high heat. Fry the tofu on all sides in the hot oil. Place aside.

Fill a large saucepan halfway with water and cover it. Bring to a boil before adding the udon. Cook for 5 minutes before draining. Place aside.

Bring the broth and peanut butter to a boil in the same saucepan. Reduce the heat to low and cook for 2 minutes before adding the udon back into the pan. Apply the sauce to the udon. Stir the spinach into the sauce and noodles in the pot. Cook, on low heat, for about 3 minutes, or until the spinach wilts.

Remove from the heat and divide the mixture evenly between two bowls. Half of the tofu should be placed on top of each bowl of udon. Drizzle with the remaining hoisin mixture.

WHITE BEAN STEW WITH CHIPOTLE LINKS

SERVES 6 PORTIONS

1 pound navy beans

1 cup Steamed Seitan Chipotle Links

2 tbsp extra virgin olive oil

1⁄2 cup diced onion

2 carrots, peeled and chopped

2 cloves garlic, finely diced

2 425g (15oz) cans fire-roasted tomatoes

2 cobs of corn, kernels cut from the cob

1 cup vegetable broth

1 tsp basil

1 tsp hot sauce, such as Tabasco (omit if you don’t like spicy; you can put it on the table instead)

NUTRITIONAL VALUES

Calories: 455kcal
Fat: 11.5g (1.4g S.Fat)
Carbs: 69.8g
Protein: 24.2g
Sugar: 11.1g
Sodium: 733mg

METHOD

THE NIGHT BEFORE COOKING
Fill a large pot halfway with water and add the beans. Swish your hand around in the water, removing any beans that float or don't look right. The beans should be drained. Return the beans to the large pot. Cover the beans with water up to 4 inches above the surface. Allow to soak overnight on the counter.

THE NEXT DAY
Cover the beans with 2 to 3 inches of fresh water. Bring to a boil, covered. Reduce the heat to medium-low and cook, partially covered, for 112 to 2 hours. Stir a few times during the cooking time but keep the temperature at a good simmer and the beans covered with water. When you can squish one with your fingers, the beans are done.

Brown the seitan links on all sides when the beans are almost done. Remove from pan and cut into 34-inch pieces.

Heat the oil in a large skillet over medium-low heat. Sauté the chopped onion and carrots for 10 minutes. Cook for 1 minute more after adding the garlic.

TO FINISH
Return the beans to the large pot after draining. Cook for 10 minutes after adding the tomatoes. It'll be mushy. Bring the corn, broth, basil, and hot sauce to a boil. Reduce the heat to low and continue to cook for another 10 minutes.

BROCCOLI STIR-FRY WITH SEITAN AND CASHEWS

SERVES 2 PORTIONS

1 cup jasmine rice

2 cups broccoli, stems peeled and diced, florets cut into bite- size pieces

1⁄2 cup tamari

2 tbsp rice vinegar

2 tbsp maple syrup

1⁄2 tsp ground ginger

1⁄4 tsp garlic powder

1 red bell pepper, diced

2 tbsp cornstarch or potato starch

3⁄4 cup Pressure Cooker Thai Nuggets

1⁄2 cup raw cashews

NUTRITIONAL VALUES

Calories: 315kcal
Fat: 0.9g (0.2g S.Fat)
Carbs: 78.2g
Protein: 5g
Sugar: 51.2g
Sodium: 15mg

METHOD

In a medium saucepan, combine the rice and 2 cups of water. Bring to a boil, cover, and cook for 20 minutes, or until the water is absorbed and the rice is tender.

Meanwhile, bring water to a boil in a medium saucepan with a steamer insert. Place the broccoli in the insert and steam for 5 minutes over boiling water. Set aside after removing from the steamer.

In a small mixing bowl, combine the tamari, 1/4 cup plus 2 tbsps water, vinegar, syrup, ginger, and garlic powder.

1 tbsp sauce mixture in a large skillet Increase the heat to medium-high and add the bell peppers. Cook for 5 minutes. Cook for 5 minutes after adding the broccoli. Push the vegetables to the side and thicken the liquid with cornstarch. Stir for 1 minute over medium-high heat. Mix everything together, then add the seitan nuggets and cashews. Cook for about 3 minutes to heat through.

Serve with jasmine rice.