Fasting Recipe Resource

During fasting seasons, Orthodox share a common fast, avoiding meat, dairy, fish, wine, and oil (with a relaxation for wine and oil on the weekends). While this can seem daunting at first, it becomes easier with time. Our parishioners have compiled some recipes to help one another in the fast. As always, if you have concerns or special dietary needs, please talk to your priest. To submit your recipes please send us an email!


MENU
(click to jump to)





SANDWICHES 

MEAL IDEAS

Peanut Butter Sandwiches: Try this classic sandwich with jelly, honey, or banana
Avacado Sandwich: mashed avocado with garlic salt makes a simple tasty sandwich
Veggie Sandwiches: veggie sandwiches can include lettuce, onion, tomato slices, and mushrooms, using mustard or hummus as a condiment
Wraps: wrap lettuce, rice, beans, and veggies in a flour tortilla

BBQ Black Bean Hot Dogs
from OCF
Ingredients1 can black beans, rinsed; BBQ sauce (measure this to your liking); 1 package hot dog buns; Toppings of your choice such as: pickles, relish, mustard, ketchup
DirectionsMix 1 can rinsed black beans with your favorite BBQ sauce. Heat through. Serve in hot dog buns with your favorite toppings, such as pickles and mustard.

back to menu


SOUPS

MEAL IDEAS

Tomato soup: from can using water instead of milk, served with dipping bread
Pacific brand box soups (Butternut Squash, Red Lentil, Spicy Black Bean, Creamy Tomato Basil, etc - available at Kroger, Grubbs, Walmart), served with french bread from the store, make a simple, quick meal.

RECIPES


Easy Fasting Clam Chowder


from Mother Nektaria
Ingredients: 1⁄2 cup chopped onion; 3 cans minced clams, with liquid; 1 medium potato, pared and diced; 2 cups original Silk or coconut milk; 1 1⁄2 tsps salt; 2 TBSPs margarine; Dash pepper; 8 crushed soda crackers
Directions: In medium kettle, sauté onion in a little water until tender – about 5 minutes.Add potatoes, salt, pepper, and 1 1⁄2 cups water (I used leftover potato water); cook 10 minutes. Add clams and liquid, milk substitute, and margarine; cook 3 minutes. Sprinkle in crackers; heat through – do not boil. Serve hot. Can also add diced celery or carrots for extra vegetables.

Butternut Squash Soup

from Mother Nektaria
Ingredients: 3 tablespoons oil; 1 medium onion, peeled and sliced; 3⁄4 cup leeks, finely chopped; 3 pounds butternut squash, peeled and cut into 2-inch cubes (app. 8 cups); 1 teaspoon ground cumin; 4 sprigs fresh thyme, chopped; 2.5 cups vegetable broth; 1⁄2 cup white wine (optional); salt and black pepper to taste
Directions: In a 6-quart heavy-bottomed soup pot, heat oil over medium heat and stir in onions and leeks. Cover, reduce heat and braise for 15 minutes – checking that the onions don’t burn. Add squash to onions and leeks. Sprinkle with salt, pepper, cumin andthyme; cover the pot. Braise for another 15 minutes, checking once in a while that the vegetables do not burn. Add broth (and wine if using). Bring to a boil, cover, reduce heat and simmer for 30 minutes or until squash is tender. Puree soup in blender or food processor in batches (or use an immersion blender) until smooth; you may strain it if you wish. Reheat the soup; taste for salt and add more cumin to taste.

Potato and Leek Soup

from Mother Nektaria
Ingredients: 2 TBSPs extra virgin olive oil; 3 medium potatoes, any type, peeled and cut into small cubes; 3 leeks, white and light green parts only, washed and thinly sliced; salt and pepper; 4 cups vegetable broth
Directions: Put the butter or oil in a large, deep pot over medium heat. When the butter melts or the oil is hot, add the vegetables. Sprinkle with salt and pepper and cook, stirring, until starting to soften, 2 or 3 minutes. Add the stock, adjust the heat so it gently bubbles, and cook until the vegetables are very tender, about 20 minutes. (At this point, you may refrigerate the soup, covered, for up to 2 days; reheat before proceeding.) Taste and adjust the seasoning and serve. You can stir in chopped fresh herbs or spices at the last minute, if you like, but it’s wonderfully simple and hearty as is. If you want to make it a little more refined, purée it in a blender or food mill and garnish with chopped fresh chives or, better yet, more thinly sliced leeks sautéed in butter until crisp.

Black Bean and Quinoa Soup

from Mother Nektaria
Ingredients: 1 TBSPs olive oil; 1 yellow onion, diced medium; 4 cloves garlic, minced; 1 cup chopped fresh tomato; 1 tsp ground cumin; 1/2 tsp dried oregano; 1/2 tsp crushed red pepper flakes; 1/2 cup quinoa; 1 large carrot, cut into 1/4 inch pieces or so; 2 bay leaves; 4 cups vegetable broth, divided; 1 24 oz can black beans; 1/2 cup chopped cilantro, plus extra for garnish. For serving: Avocado; Tortilla chips
Directions: Preheat a 4 quart pot over medium heat. Saute onion in olive oil with a pinch of salt for about 5 minutes, until translucent. Add garlic and saute with the onions for a few seconds. Then add tomato, cumin, oregano and red pepper flakes and cook for a minute or so, just to break down the tomatoes a bit. Add quinoa, carrots and bay leaves, and then pour in 2 cups of the broth. Cover and bring to a boil. Let boil for 5 minutes or so, until the quinoa is mostly tender. Add the remainder of the broth, the black beans with their cooking liquid, and the cilantro. Cover and bring to a boil, then remove the lid, lower heat to a simmer and cook for 10 more minutes or so, to cook the quinoa the rest of the way. Taste for salt and seasonings and let sit for 10 minutes or so to allow the flavors to marry. Remove bay leaves and serve topped with crushed tortillas, avocado and cilantro.

Vegetarian Chili


from Mother Nektaria
Ingredients: 1 large onion, diced; 2 green bell peppers, chopped; 2 TBSPs oil; 4 cloves garlic, finely chopped; 2 cans kidney beans, drained; 2 cans pinto beans drained; 1 can whole corn; 1 medium eggplant, diced (or use vegetarian ground "burger" instead, adding later); 2 TBSPs chili powder; 1 TBSPs ground cumin; 1 can stewed tomatoes; pinch of sugar; water as needed to reach desired consistency
Directions: [An optional preliminary step: If using eggplant, place diced pieces in a bowl of very salty water and press with a plate to keep the pieces from floating upward. This will take some of the bitter taste out. After soaking for a while, rinse the eggplant to eliminate some of the saltbefore adding to the chili.] Sauté onions and peppers in oil until onions are golden, then add garlic and sauté a bit longer. Add remaining ingredients and cook over medium heat for about an hour, stirring occasionally. Wait a while before adding water, as it becomes juicier as it cooks, especially if eggplant is used.

Ramen Noodle Hack
from PETA
Ingredients1 pkg. ramen noodles (with the seasoning packet if fasting); 1 cup fresh or frozen veggies (broccoli, edamame, green beans, or mushrooms are good choices); Chili sauce, to taste
DirectionsCook the ramen and add the veggies during the last 2 to 3 minutes of cooking time.

Add as much chili sauce as you can handle!

back to menu


BREAKFAST


MEAL IDEAS
Pancakes with substitutions for milk and eggs
Cereal with almond milk
Toast with jelly, peanut butter, honey, or cinnamon and sugar
Fruit
Oatmeal or Cream of Wheat made with almond milk, served with nuts, jelly, maple syrup, or honey

RECIPES

Apple Crisp with Oat Topping

from Laura Wilson
Ingredients6 apples, peeled, cored, and sliced; 2 TBSPs white sugar; 1/2 tsp ground cinnamon; 1 cup brown sugar; 3/4 cup old-fashioned oats; 3/4 cup all-purpose flour; 1 teaspoon ground cinnamon; 1/3 cup cold earth balance or coconut oil
DirectionsPreheat oven to 350 degrees F. Toss apples with white sugar and 1/2 teaspoon cinnamon in a medium bowl to coat; pour into a 9-inch square baking dish. Mix brown sugar, oats, flour, and 1 teaspoon cinnamon in a separate bowl. Use a pastry cutter or 2 forks to mash cold margarine/oil into the oats mixture until the mixture resembles coarse crumbs; spread over the apples to the edges of the baking dish. Pat the topping gently until even. Bake in preheated oven until golden brown and sides are bubbling, about 40 minutes.

Easy Overnight Oats

from OCF
Ingredients: ½ cup oats; 1 cup almond/coconut milk; 3-5 Tbsp cocoa powder; 3-5 Tbsp powdered peanut butter; Optional mix-ins: dried fruit, chopped dates, carob chips, coconut shavings, chia seeds
DirectionsPlace all ingredients in a mason jar and give it a good shake. Let sit overnight. Ready to eat in the morning.

Breakfast Polenta
from OCF
Ingredients: 4 cups water; ½ tsp salt; 1 cup corn meal; 1 TBSP vegan margarine (e.g. Earth Balance) optional; 8-12 strawberries, sliced; 4-6 basil leaves, torn; Maple syrup
Directions: Bring water and salt to a boil. Slowly stir in corn meal with a whisk or wooden spoon. Reduce heat and simmer until all liquid is absorbed, stirring frequently, about 10-15 minutes. If desired, stir in vegan margarine. Split between four bowls and top with strawberry slices, basil, and a drizzle of maple syrup.

back to menu




RICE RECIPES

MEAL IDEAS 
Beans and Rice: mix rice with black beans or red beans, and stir in diced onions, bell pepper, and tomatoes. Season with taco seasoning or hot sauce.
Stir Fry Vegetables and Rice

Fried Rice:

from Laura Wilson
Prepare 1 cup of rice (makes 3 cups cooked), and let cool. The following recipe works best with leftover rice. Thaw 1/2 cup frozen green peas. Dice 1/2 onion, 1 red bell pepper, and 1 carrot. Saute vegetables with 1 tsp minced garlic, 1tsp minced ginger, and 1 TBSP soy sauce in 1 TBSP vegetable oil until tender. Add vegetables to cooled rice and mix in additional soy sauce to taste. Heat 1 TBSP oil in skillet, add rice/vegetable mixture and spread evenly in skillet, flipping occasionally with spatula until evenly fried. Serve with nuts and golden raisins.

Mexican Rice:

from Maria Looney
Mix 1 cup cooked rice with ½ can diced tomatoes, ¼ cup diced sautéed onions, and 2 tablespoons diced canned chilies. Toss with 1 TBSP tomato paste to coat rice. Add cumin to taste.

Mujadara (Lebanese lentils and rice with carmelized onions)

Ingredients: 1 cup dry lentils; 3 cups water; 1 tsp salt; 1 onion, chopped; 1/2 cup olive oil + 2 tablespoons for cooking onions; 2 cups cooked rice
Directions: Rinse and sort lentils. Soak in cool water for 10 minutes. Add the lentils and 3 cups of water to a medium-sized pot. Bring to a boil, then reduce to a simmer and cover. Cook until lentils are tender, 15-20 minutes. Add salt after 15 minutes of cooking. While lentils are cooking, add 2 tablespoons of olive oil to a frying pan over medium-low heat. Add the onions and cook, stirring every few minutes, until they caramelize and smell sweet, about 10 minutes. Add a little water if necessary to keep from burning. Add the caramelized onions and 1/2 cup olive oil to the lentils. Stir well and let simmer for 10 minutes. Remove from heat and add more oil if the mixture is too thick. Stir in cooked rice, cover, and let sit for 10 minutes. Add more salt to taste, and serve. Note:  Some recipes add a little cumin and coriander with the onion.


BEAN RECIPES
MEAL IDEAS
Beans and Rice: mix rice with black beans or red beans, and stir in diced onions, bell pepper, and tomatoes. Season with taco seasoning or hot sauce.
Tacos with beans, lettuce, tomatoes, onions, red or green bell peppers, cilantro and guacamole

Easy Chili:

Sautee 1/2 onion diced with 1 tsp minced garlic. Add 2 cans of beans (your choice), 1 can of diced tomatoes, and 1 TBSP chili powder (or to taste). Simmer for 10 minutes. Serve with fritos, avocado, and diced onion.



No Roll Enchiladas:


from Maria Looney
Preheat the oven to 350 (F). Dice 1 large onion, 1 bell pepper, and 1 medium tomato. Spray the bottom of a casserole dish with cooking spray and layer tortillas to cover the bottom of the dish. Spread 1 can refried beans on the top of the tortillas -- you may want to heat the beans first to make them spread more easily. Pour 1/2 cup of salsa and half of the onions over the beans. Put another layer of tortillas on top of this layer. Layer 1 can of black beans, the green pepper and tomato, and the rest of the salsa and onion on top of the tortillas. Put another tortilla layer on the top (your casserole should be pretty full by now). Pour 1 can enchilada sauce over the whole thing and bake, covered, for about 35-45 minutes or until its hot and bubbly all the way through. Freezes well.

Chickpea Burgers

Ingredients1 can chickpeas; 1 small can of green chiles; 1/4 cup diced onions; salt and pepper to taste; about 1 cup oatmeal
Directions: Puree all ingredients except oatmeal. Then gradually add the oatmeal until the texture is doughy instead of mushy (a little less than a cup) and form into patties. Heat oil in a pan on medium-low, then pan fry the patties about 4-5 minutes per side. The beans don't have a strong flavor, so you can try other seasonings.  Serve on toasted buns with lettuce, tomato, and mustard.

Crock Pot Rice and Beans
from OCF
Ingredients2 cans of black beans, drained; ¾ cups uncooked rice; 1 ½ cups of water; 1 jar of salsa; 2 tsp cumin; 1 tsp chili powder; 1 tsp garlic powder; Salt & pepper to taste
DirectionsSpray inside of Crock Pot. Throw everything in and mix. Cook on low for 6 - 8 hours, or until all water is absorbed. Makes a great filling for burritos!


back to menu

VEGETABLE RECIPES

MEAL IDEAS 

Stir Fry Vegetables and Rice
Edamame with sea salt
Tacos with beans, lettuce, tomatoes, onions, red or green bell peppers, cilantro and guacamole

Unstuffed Cabbage

from Mother Nektaria
Ingredients: 5 cups shredded cabbage; dash sugar; 1 (12 oz.) package ground vegetarian "burger;" dill to taste; 1 can tomatoes with onions; salt and pepper to taste; 1⁄2 tablespoon lemon juice; water to reach desired consistency
Directions: Heat cabbage in a large skillet over medium heat for 4 minutes or until wilted and lightly browned. Stir in vegetarian burger crumbles, tomatoes, lemon juice, sugar, dill and salt and pepper. Bring the mixture to a boil, cover, reduce heat to low and let the mixture simmer 5 minutes before serving. (Makes 5 servings).

Slovak Red Cabbage
from Bonnie Kovalak
IngredientsOne head finely sliced red cabbage; One finely chopped sweet vidalia onion; Two TBSPs olive oil; 1 tsp salt; 1/4 cup white sugar; 4 TBSPs white vinegar
Directions: Saute onion over medium heat until translucent. Saute cabbage with onions until bright purple. Add salt, sugar, vinegar. Let simmer for 10 mins. Serve warm

Mediterranean Baked Sweet Potatoes (serves 4)

from the Minimalist Baker
Ingredients: 4 medium sweet potatoes; 1 can chickpeas, rinsed and drained; 1/2 Tbsp olive oil; 1/2 tsp each cumin, coriander, cinnamon, smoked (or regular) paprika; optional: Pinch of sea salt or lemon juice; OPTIONAL TOPPINGS: 1/4 cup  cherry tomatoes, diced; 1/4 cup (15 g) chopped parsley, minced; 2 Tbsp lemon juice; Garlic Herb sauce (recipe follows)
GARLIC HERB SAUCE: 1/4 cup hummus (or tahini); juice of 1/2 lemon (~1 Tbsp); 3/4 - 1 tsp dried dill (or sub 2-3 tsp fresh);  3 cloves garlic, minced (1 1/2 Tbsp); Water or unsweetened almond milk to thin; optional: Sea salt to taste

Instructions: Preheat oven to 400 degrees and line a large baking sheet with foil. Rinse and scrub potatoes and cut in half length wise. This will speed cooking time. Otherwise leave whole and bake longer (approximately double the time (45 min - 1 hour). Toss rinsed and drained chickpeas with olive oil and spices and place on a foil-lined baking sheet. Rub the sweet potatoes with a bit of olive oil and place face down on the same baking sheet.


While the sweet potatoes and chickpeas are roasting, prepare your sauce by adding all ingredients to a mixing bowl and whisking to combine, only adding enough water or almond milk to thin so it’s pourable. Taste and adjust seasonings as needed. Add more garlic for more zing, salt for savoriness, lemon juice for freshness, and dill for a more intense herb flavor. Also prepare the parsley-tomato topping by tossing tomato and parsley with lemon juice and setting aside to marinate.


Once sweet potatoes are fork tender and the chickpeas are golden brown - roughly 25 minutes - remove from oven. For serving, flip potatoes flesh-side up and smash down the insides a little bit. Then top with chickpeas, sauce and parsley-tomato garnish. Serve immediately.


Baked Sweet Potato Fries

from Mother Nektaria
Ingredients: Olive Oil, for tossing; 5 sweet potatoes, peeled and sliced into 1/4-inch long slices, then 1/4-wide inch strips, using a crinkle cut knife; 1 TBSP House Seasoning (recipe follows); 1/2 teaspoon paprika
[House Seasoning: 1 cup salt; 1/4 cup black pepper; 1/4 cup garlic powder. Mix ingredients together and store in an airtight container for up to 6 months.]

Directions: Preheat oven to 450 degrees F. Line a sheet tray with parchment. In a large bowl toss sweet potatoes with just enough oil to coat. Sprinkle with House Seasoning and paprika. Spread sweet potatoes in single layer on prepared baking sheet, being sure not to overcrowd. Bake until sweet potatoes are tender and golden brown, turning occasionally, about 20 minutes. Let cool 5 to 10 minutes before serving.

Baba Ghanoush
from Betty Crocker
Ingredients5 small eggplant (or 1 large); 1 TBSP extra virgin olive oil; 1/4 cup tahini; 1/4 cup fresh flat-leaf parsley (or 4 tsps dried); 3 garlic cloves minced (or 3 tsps minced); 1/4 cup lemon juice; salt to taste
Directions: Cut the eggplant in half lengthwise and place it cut side down on a pan. Roast it at 500 for 25 minutes or until soft. If you’re already grilling other food, you can roast the eggplant on your grill until blackened and soft for more flavor. Meanwhile, mix together the other ingredients, and set them aside. Let the eggplant cool, then scoop the flesh out of the skins. Mash or puree the eggplant. I use a 4-cup food processor for purees. It is an inexpensive little gadget, without too many attachments, so its quick and easy to use and clean. You can also mash the eggplant with a fork. Stir the eggplant into the other ingredients, and salt to taste. Serve with pita bread for dipping. OR Try adding 1-2 tsps of cumin, chili powder, or ginger for some variety. You can serve on pita sandwiches with lettuce, tomato, cucumber, avocado, olives and red onion. Store Baba Ghanoush in the refrigerator for up to a week. Garnish with olive oil and fresh parsley.

Glazed Butternut Squash with Leeks and Almonds
from Laura Wilson
Ingredients1 Butternut Squash (or 2 acorn squash); 1/4 cup water; 2 leeks (or 1 leek and 1 onion); 1/2 cup walnuts or almonds; 1/3 cup maple syrup; 1/3 cup melted margarine; 1/4 tsp of cinnamon; 1/4 tsp salt
Directions: Cut the squash in half, and scoop out the seeds with a spoon. Cut a long shallow trough in the squash to hold the filling. (You won’t need to cut a trough if you’re using acorn squash. They make nice little bowls.) Save the pieces of squash that you cut out. Put the squash face down in pan at 350 degrees for 45 minutes with 1/4-1/2 cup water. Meanwhile, chop the squash into small pieces. Cut the tops and bottom off the leeks, and chop. (Save the leek tops for soups!) Then, mix the squash and leeks with walnuts or almonds, maple syrup, melted butter, and cinnamon and salt. After 45 minutes, take the squash out of the oven and turn it over. Salt the inside and fill the trough with the filling. Bake for another 20 minutes, and it’s all done! The flesh of the squash should be tender all the way through, and the skins will look a little wrinkly. Serve it hot! If you have leftovers, scoop the squash out of the skins with the topping and store in a glass dish to reheat later.

“Taco” Stuffed Sweet Potatoes
from OCF
Ingredients:  2 medium sweet potatoes; 1 cup cooked black beans; 1 tsp cumin; 1 tsp chili powder; ¼ cup chopped green onion; 1 tsp lime juice; chopped tomatoes, sliced avocado, hot sauce, salsa, or any other desired toppings
Directions: Wash potatoes and pierce with a fork. Wrap in a damp paper towel, and cook in microwave for 8-10 minutes, or until cooked through. Let cool slightly, cut each potato in half and scoop out flesh, leaving enough to keep skin intact. Set aside. Combine sweet potato, black beans, cumin, chili powder, and lime juice. Heat until heated through, about 5 minutes. Transfer sweet potato mixture into sweet potato skins. Top with desired toppings and serve.

back to menu



PASTA RECIPES

MEAL IDEAS

Pasta with Marinara Sauce: stir in vegetables for more filling

Pasta with Pesto:

modified from Betty Crocker
Pesto: (makes 1 cup) 2 cups tightly packed fresh basil (or 2/3 cup dried basil); 1/2 cup walnuts or pine nuts; 1 to 2 cloves garlic, roughly chopped (to taste); 1/2 cup extra-virgin olive oil; Sea salt and freshly ground pepper, to taste; 1 tablespoon lemon juice; 3 tablespoons nutritional yeast (optional for cheesy flavor and nutrients)
Directions: put all ingredients in a blender and puree until a smooth paste. Use 1-2 TBSPs pesto per cup of pasta. Add diced tomatoes and extra walnuts/pine nuts to the pasta, also for extra flavor. Pesto can also be used as a condiment on veggie sandwiches.

Creamy Garlic Pasta with Roasted Tomatoes 

from the minimalist baker
Ingredients3 cups grape tomatoes, halved; 10 ounces pasta (such as penne, linguini or fettuccine; Olive oil; 2 medium shallots, diced (~1/4 cup); 8 large cloves garlic, minced/grated (1/4 cup); Sea salt and black pepper to taste; 3-4 Tbsp flour for thickening; 2.5 cups unsweetened Almond milk (sub up to 1 cup with veggie stock, if preferred)
Instructions:  Preheat oven to 400 degrees F and toss tomatoes in a bit of olive oil and sea salt. Place cut side up on a parchment-lined baking sheet and bake for 20 minutes while you prepare the rest of the dish. Then set aside. Bring a large pot of water to a boil and cook pasta according to package instructions. When done, drain, cover and set aside. 
In the meantime, prepare the sauce. In a large skillet over medium-low heat, add 1 Tbsp olive oil and the garlic and shallot. Add a pinch of salt and black pepper and stir frequently, cooking for 3-4 minutes until softened and fragrant. Stir in 3-4 Tbsp flour (or other thickener of choice) and mix with a whisk. Once combined, slowly whisk in the almond milk a little at a time so clumps don’t form. Add another healthy pinch of salt and black pepper, bring to a simmer and continue cooking for another 4-5 minutes to thicken. Taste and adjust seasonings as needed. For a creamy sauce, transfer sauce to a blender to blend the sauce until smooth. Place back in pan and reduce heat to a low simmer until desired thickness is reached. Once the sauce is to your desired thickness, taste and adjust seasonings as needed. Then add pasta and roasted tomatoes and stir. Serve immediately and garnish with extra black pepper, fresh basil and/or vegan parmesan cheese.


Italian Pasta Salad
from OCF
Ingredients: 1 box bow tie pasta; 1 cup thinly sliced red, yellow, or orange bell peppers; ½ cup thinly sliced sun-dried tomatoes packed in oil, drained; 4 TBSP fresh basil leaves, sliced (or 4 tsps dried); ⅓ cup Italian salad dressing; ½ lemon, squeezed (or 1 TBSP juice)
Directions: Cook pasta as instructed. Drain and rinse with cool water. Toss all ingredients together and refrigerate.


back to menu



SALADS
MEAL IDEAS
Add sunflower seeds, walnuts, almonds or other nuts to any salad for extra protein and vitamins
Traditional Salad: with your favorite vegetables using Italian or Catalina dressing
Taco Salad: top tortilla chips with lettuce, avacado, chili beans, diced tomatoes, and cilantro. Serve with Catalina dressing.

RECIPES


Texas Caviar

from Maria Looney
Drain and rinse 1 can black beans, 1 can black eyed peas, and 1 can yellow corn. Dice 1/2 - 3/4 cup celery, 1/4 cup green bell pepper, 1/4 cup red bell pepper, and 1/4 cup purple onion. Chop 1/8 - 1/4 cup cilantro. Mix all ingredients together and season with Italian dressing (or lime juice and oil) - to suit your taste. Salt & pepper to taste. Chill overnight [not necessary but this allows the flavors to meld together]. Serve as a salad or with tortilla chips or pita chips. Also good rolled in a flour tortilla.

Italian Salad

from John Wilson
Ingredients: Romaine lettuce or spinach; canned sliced black olives; sliced pepperonicinis; diced tomato; almonds, walnuts or pine nuts. 
Directions: Cut vegetables and toss all ingredients together with Italian dressing.  Instead of Italian dressing, you can also use your own oil and vinegar with salt and pepper to taste.

Lemon Quinoa Cilantro Chickpea Salad

from the diva dish
Ingredients½ c. dry quinoa and 1½ c. vegetable broth (OR 1 c. prepared/cooked quinoa); 1 c. garbanzo beans, drained and rinsed; 1 c. cherry tomatoes, halved; ¼ diced onions; 3 cloves garlic, chopped; 2 avocados, diced; 1 bunch cilantro, bottom stems cut off; 2 c. spinach. For dressing: 2 tsp. dijon mustard; zest of 1 lemon; Juice of 1 lemon; 2 tsp. olive oil; 1 tsp. honey; ½ tsp. cumin; salt and pepper to taste
Instructions:  Prepare quinoa according to package directions. Once the quinoa is cooked, set it aside to cool. In a food processor, add cilantro and spinach. Process the greens until the are chopped up finely. In a bowl, add the chickpeas, chopped greens, tomatoes, avocado, onion, and garlic. Add cooled quinoa. In a bowl, whisk the dressing ingredients together, and pour over salad. Add salt and pepper to taste. Let sit in the fridge until ready to eat.

Quinoa Salad with Sugar Snap Peas
from food and wine
Ingredients: 1/2 pound sugar snap peas; 1 1/2 cups quinoa, rinsed and drained; 1/4 cup plus 1 tablespoon extra-virgin olive oil; 3 tablespoons white wine vinegar; Salt and freshly ground pepper; 1/2 cup salted roasted pumpkin seeds (or other nuts); 1/2 cup minced chives
Instructions: In a small saucepan of boiling salted water, simmer the peas until bright green and crisp-tender, about 1 minute. Drain and spread out on a large plate to cool, then pat dry. Cut the peas on the diagonal into 1-inch pieces.
In a small saucepan, combine the quinoa with 2 cups of water and bring to a boil. Cover and cook over low heat until all of the water has evaporated and the quinoa is tender, about 15 minutes. Uncover and fluff the quinoa, then transfer to a large bowl and let cool to room temperature.
In a bowl, combine the oil and vinegar and season with salt and pepper. Add the peas to the quinoa with the pumpkin seeds, chives, oil and wine vinegar; stir. Season with salt and pepper and serve at room temperature or lightly chilled.

back to menu



SNACKS 

IDEAS

Popcorn made with coconut oil
Celery with peanut butter
Guacamole 
Chips and salsa 
Hummus with bread or carrots
Fruit 
Nuts 
Bread with honey 
Guacamole

RECIPES


Lenten Zuchinni Bread:

from Maria Looney
Blend, 6 TBSP water, 1 cup oil, 2 cups grated zucchini, 2 cups sugar, 1 TBSP vanilla, then add 3 cups flour, 1 tsp salt, 1 tsp baking soda, 1/2 tsp nutmeg, 1 tsp cinnamon and mix well. Stir in 1/2 cup chopped nuts and/or raisins and/or choc chips and pour into two 9 x 5 loaf pans. Bake at 350 for 1 hour. Cool 10 minutes - then remove from pans.

Chocolate Chip Banana Bread (kid-friendly)
from Laura Wilson (modified from Betty Crocker)
Ingredients: 1 cup sugar; 3 TBSPs coconut oil (or 4 TBSPs veg oil); 2 TBSPs corn starch dissolved in 3/4 cup water; 3 medium bananas mashed; 1/2 cup almond milk + 1 TBSP lemon juice; 1 tsp vanilla, 2.5 cups flour; 1 tsp baking soda; 1 tsp salt; 1 cup Ghiradelli chocolate chips (or nuts if you prefer)
Directions: Preheat oven to 350. Grease 1 9x5l loaf pan. Mix sugar, butter, and cornstarch mixture until well blended. Add bananas, almond milk/lemon juice, and vanilla. Beat until smooth. Stir in flour, baking soda, and salt until moistened. Add chocolate chips. Pour batter in pan. Bake for 1 hour and 15 minutes or until toothpick in center comes out clean. Allow to cool 10 minutes before removing from pan. Cool completely before slicing. 

Guacamole
from Betty Crocker
Ingredients: 2 large avocados; 2 TBSPs lime juice; 2 TBSPs chopped cilantro; 1/2 tsp salt; pepper to taste; 1 clove garlic minced; 2 medium tomatoes, finely chopped; 1 medium onion diced.
Directions: Remove avocado seed and skins and mash. If firm, you can puree in food processor. Mix remaining ingredients. Cover and chill for 1 hour to blend flavors. back to menu


DESSERTS 

IDEAS 


Brownies from store bought mix using egg/oil substitutions
Oreos
Sonic Slushes

RECIPES


Holy Day Stewed Prunes and Apricots (for dessert or side dish)
from Bonnie Kovalak
Ingredients: Ten pitted prunes; Ten pitted dried apricots; 1/2 cup white sugar
DirectionsCover prunes and apricots with water in medium pot. Bring to boil. Add sugar, mix until dissolved. Simmer 10 mins. Serve warm

Mocha Balls

from Mother Nektaria
Ingredients: 1 c. butter (fasting margarine or oil substitute); 1⁄2 c. sugar; 1 tsp. vanilla; 2 c. flour; 1/4 c. cocoa; 1 tsp. instant coffee; 1/4 tsp. salt; 1 c. walnuts, chopped small; 1⁄2 c. maraschino cherries, chopped small; fine sugar to roll baked cookies in
Directions:  Preheat oven to 325 ̊. Whip butter and sugar, add vanilla and mix. Combine flour, cocoa, coffee and salt, then mix with butter/sugar/vanilla mixture. Add walnuts and cherries and mix. Make balls of app. 1 tsp. each and place on baking sheet with parchment paper. Bake for 20 minutes. Cool a little and roll in sugar while still slightly warm.

Vegan Chocolate Chip Cookies

from Daily Rebecca
Ingredients: ½ cup coconut oil; 1 cup brown sugar; ¼ cup almond milk; 1 TBSP vanilla extract; 2 cups all purpose flour; 1 tsp baking soda; 1 tsp baking powder; ½ tsp salt; 1 cup vegan chocolate chips (Trader Joe's, Ghiradelli)
Instructions: Pre-heat oven to 350 degrees. Cream together the coconut oil & brown sugar, then add the almond milk & vanilla. The mixture may be really "liquidy" this is OK. In a separate bowl mix the flour, baking soda, baking powder and salt. Combine the wet & dry ingredients (it WILL BE crumbly - this is OK), then fold in the chocolate morsels & any other mix-ins of your choosing.
Roll into TBSP sized balls & place them on an ungreased cookie sheet (or on a sheet of parchment paper on the baking sheet), then flatten them out a bit with your palm. The dough may be a little crumbly, but just smoosh it together and it will work fine! Bake for 7-10 minutes.

Vegan Peanut Butter Cookies
from Chocolate Covered Katie
Ingredients1/2 cup peanut butter; 3/4 tsp baking soda; 3 tbsp flour ; 1/4 cup sugar; 2 tbsp brown sugar; 1/2 a banana (or 2 tbsp applesauce); 1/2 tsp vanilla extract; pinch salt (around 1/16 tsp)
InstructionsMix dry ingredients very well. Then add wet and form cookie balls. If you want soft cookies, fridge the dough for at least an hour. Then bake in a preheated oven (350F) for 8 minutes. They’ll look underdone when you take them out, but that’s ok. Let cool for at least 5 minutes before removing from tray.

Apple Crisp with Oat Topping
from Laura Wilson
Ingredients6 apples, peeled, cored, and sliced; 2 TBSPs white sugar; 1/2 tsp ground cinnamon; 1 cup brown sugar; 3/4 cup old-fashioned oats; 3/4 cup all-purpose flour; 1 teaspoon ground cinnamon; 1/3 cup cold earth balance or coconut oil
DirectionsPreheat oven to 350 degrees F. Toss apples with white sugar and 1/2 teaspoon cinnamon in a medium bowl to coat; pour into a 9-inch square baking dish. Mix brown sugar, oats, flour, and 1 teaspoon cinnamon in a separate bowl. Use a pastry cutter or 2 forks to mash cold margarine/oil into the oats mixture until the mixture resembles coarse crumbs; spread over the apples to the edges of the baking dish. Pat the topping gently until even. Bake in preheated oven until golden brown and sides are bubbling, about 40 minutes.

One Ingredient Vegan Ice Cream 
from One Ingredient Chef with variations
Take 4-5 ripe bananas, peel them, and add to a plastic freezer bag to freeze overnight until they’re completely solid. They will keep for at least a week. Cut the frozen bananas into 1/2 inch chunks and add them to a food processor. After about 45-60 seconds, the bananas should be fully blended into a smooth, creamy, and light frozen dessert. Be careful not to overprocess or the friction from the processor will begin to melt the ice cream. You can enjoy this dessert right away for best results, but it will also freeze well for a day or two.

Black Bean Brownies
from OCF
Ingredients:1 box brownie mix; 1 15-oz can black beans
DirectionsDrain the can of beans and then add water to fill the can. Put the beans and water in the blender. Blend until a smooth consistency. Add beans to the brownie mix. Stir well and then place in a pan and bake as instructed on the brownie box.

back to menu


EATING OUT 

Taco Bell: Fresco Style bean burritos, or Fresco Style Tacos with beans instead of beef 

Subway: Veggie delite sandwich
Sushi restaurants: Avacado rolls, California rolls
Mexican restaurants: shrimp fajitas, bean enchiladas with no cheese

back to menu



SUBSTITUTIONS and TIPS 


To replace eggs in baking:  

1 egg = 1 TBSP cornstarch + 3 TBSPs water
1 egg = 1/4 cup applesauce

To replace milk: 

Almond, rice, and soy milk can be found in the refrigerator section, and are good as a general milk substitute. Canned coconut milk is good for soups, curries, and desserts.

To replace butter in baking: 

Earth Balance spread
1 cup butter = 3/4 cup coconut or vegetable oil
1 TBSP butter = 1 TBSP mashed avocado

To replace chicken/beef broth:

use vegetable broth or vegetable bouillon in water
(Imagine brand Vegetarian No-chicken Broth)

Dietary needs

Eating a varied diet with different kinds of whole grains, beans, and vegetables should meet most of your dietary needs. Here are some suggestions if you want to make sure you're getting enough of specific nutrients that you may usually get from animal sources:
  • Protein - Beans, nuts, whole grains, and green vegetables all contain protein. Foods especially rich in protein include: quinoa, lentils, hummus, almond or peanut butter, edamame, broccoli, spinach, soy or almond milk.
  • Iron - Most protein rich foods also include iron, especially beans and dark green vegetables. Combine these with items rich in Vitamin C (like tomatoes) to help absorb the iron.
  • B Vitamins - Whole grains, nuts and seeds, yeast, avocados, green vegetables (like spinach and kale) and orange vegetables (like sweet potatoes and carrots) will provide B Vitamins, which are essential for energy and digestion.
  • Calcium - dark leafy greens, fortified soy or almond milk or fortified orange juice, almonds, soy and tofu provide calcium.


Additional Recipes can be found: 
St. Paul Antiochian Church
St. Anthony Antiochian Church
30 Quick Vegan Meals
OCF College Lenten Cookbook
St. Seraphim Russian Orthodox Church

back to menu