Portabello Mushrooms

The Portobello mushroom has a hearty and meat-like texture. Mushrooms are fragile and break easily. Handle them gently at every step

4 large Portobello mushrooms,
1 tablespoon olive oil
1 tablespoon garlic, minced
1 pound tofu, medium/firm
½ cup sun-dried tomatoes, drain thoroughly  (8.5 ounce jar)
1 cup basil, fresh, minced
2 tablespoons liquid aminos
2 tablespoons lemon juice
2 pinches cayenne pepper
1 teaspoon sea salt
olive oil spray

  1. Wash mushrooms by rinsing them gently.  Pat both sides dry.
  2. Cut off stem and scoop out the black spokes of the Portobello mushrooms, leaving the shell intact.  See note below.  
  3. In a food processor add the remaining ingredients, except basil and blend.
  4. Pre-heat the oven at 400° F.
  5. Place mixture in a medium size bowl and fold in the basil.
  6. Spray a large Pyrex baking dish. Bake mushrooms 15 minutes before stuffing.
  7. Portion the mixture into 4, and stuff the mushroom shells with the filling.
  8. Bake mushrooms about 30 minutes.
  9. Optional: To further crisp the tops of the mushrooms, put them under the broiler

    4-5 minutes. Watch them carefully so they don’t burn.

Yield serves 4

Step 2 mushroom trimmings can be sautéed another time, served with vegetables.


Excerpted from the book VEGAN BITE BY BITE by Marilyn Peterson

Tempeh Tuna Wraps

1-8 ounce package tempeh, cut into 4 pieces
1-1/2 cups celery, diced fine
1/2 cup green scallions, sliced fine
1/2 cup Vegenaise
1/4 cup lemon juice
2 tablespoons liquid aminos
1/4 teaspoon cayenne pepper
1 package whole wheat tortillas
Garnish: olives

  1. Pulse tempeh in food processor until fine.  Put tempeh in a medium size bowl.  Add the remaining ingredients, except tortillas and olives and mix together well.
  2. Spread 1 teaspoon Vegenaise on each tortilla and layer 1 lettuce leaf with several sunflower sprouts. Spoon out less than 1/2 cup mixture evenly and spread it over the lettuce and roll the tortilla into a wrap. Garnish with an olive and serve.

Yield 2-1/2 cups or 6 wraps

Tempeh is a fermented soy food high in protein, and easier to digest than tofu as it is less processed.  It comes in a variety of different flavors, as well as “to go” burgers in the refrigerated section of natural food stores.  The ‘vegetable’ flavor is great for this recipe.  This is a great transitional recipe towards raw.  This was a mainstay with me when I was transitioning to a higher percentage of raw foods in my diet.

Excerpted from the book VEGAN BITE BY BITE by Marilyn Peterson

Seitan Stew

Cooking time always varies with the texture and size of the vegetable.  In order to make certain that the vegetables are al dente, do not overcook them, as they will also be cooking in the sauce. When you do a recipe, always double-check your seasonings to see if it needs more or less of something for your particular taste. Recipes can be followed to the letter, or used as a base for your own creative ideas.  This is a great freezer recipe.
2 tablespoons olive oil
1-8 ounce package (1-1/2 cups) seitan, cut bite size pieces
2 potatoes, medium, cut in bite size cubes
2 medium onions, (2 cups) medium dice
2 carrots, medium, sliced very thin
3 stalks celery, angle cut about 1” pieces
2 tablespoons garlic, minced
3-14.5 ounce cans ‘fire roasted’ tomatoes
2 cups peas, frozen
3 bay leaves
1 tablespoon thyme, dried
1 tablespoon oregano, dried
1 cup fresh basil, sliced very thin
tiny pinch cayenne pepper
season sea salt and pepper

1.   Heat olive oil on medium heat in a large pot.  Add the seitan and the potatoes, lightly browning the mixture.  Mix in the onions, carrots and celery.  Cover with a lid.
2.  Sweat the seitan mixture and vegetables for 5-10 minutes.  Stir in garlic.
3.  Add the tomato products and bring to a boil, then immediately turn down the heat to simmer.  Add all of the remaining ingredients except the fresh basil, salt and pepper, simmer for 45 minutes to 1 hour, stirring often.
4.  Add the basil and  remaining seasonings to taste.
5.  For the freezer, allow recipe to cool, then pour into airtight containers, Name and date the label with a marking pen.
Yield 10 cups


Excerpted from the book VEGAN BITE BY BITE by Marilyn Peterson
Pimento Cream Cheese
This cream cheese recipe holds great stuffed in a cucumber shell and wrapped in both saran wrap and tin foil overnight. With a serrated knife cut thin slices and garnish for serving on an appetizer platter. Or you can spoon it in a tomato shell on lettuce leaves.
1 cup red pepper (1/2 large) rough chop
1 teaspoon garlic, rough chop
1 cup cashew nuts
1/3 cup lemon juice
1 teaspoon sea salt
1. Blend all of the ingredients in a high powered blender until smooth and
2. Allow for set up in the refrigerator to resemble the texture of cream cheese.

Yield 1 cup


Excerpted from the book VEGAN BITE BY BITE by Marilyn Peterson