The Protein-Powered Vegetarian Cookbook
with Bo Sebastian, Vegetarian Chef

  "If you miss the textures of meat and are bored with just vegetables, this is the book."  Carolyn Hurt, Nashville

"This is a wonderful book.  I've given copies to all my friends for Christmas!"  Meg Mann, Portugal

"Bo Sebastian is a man after my own palate...  This cookbook is what I've been looking for for years!"  George Fowler, author of Dance of a Fallen Monk

Keep reading for more information on the book, including sample recipes and the table of contents below!

Excerpt from the Book... 

For many years as a vegetarian, I had no idea that vegetables were carbohydrates and the normal body could only process so many carbohydrates before it began turning even those precious edible plants to cellulite.

The problem with most vegetarian diets is too many carbohydrates, too little protein. As a vegetarian on a high protein diet, I do not feel deprived of anything. I eat normal, ethnic, and American foods using the many new meat-free products now in the marketplace. For nine of my forty-seven years, I swung back and forth from carnivore to vegetarian. While I was free of meat, my body felt as if it were severely lacking protein at the cellular level. At worst, I even remember my body screaming out for a hamburger or a steak!

Sometimes I gave into my cravings and convinced myself that humans are inherently carnivores.

Now I can sincerely say that all my cravings for meat have truly been cravings for protein, as I had assumed a vegetarian diet was all vegetables and complex carbohydrates, with an occasional bout of beans and nuts. I ended up pear-shaped and much heavier than I wanted to be, even though I ate what appeared to be an extremely healthy diet.

Eleven years ago, I decided to return to vegetarianism. This time, though, it was truly because I really did not want to kill anything with a personality for my own personal cravings. Though, I have to admit, I sometimes, for lack of other choices, still partake of the occasional piece of fish.

Hopefully, someday someone will come up with a vegetarian substitute for fish, as manufacturers have successfully found substitutes for almost every meat out there. There is pork--in the form of vegetarian bacon and sausage; beef--in the form of vegetarian ground beef and burgers; pseudo turkey and ham deli slices; hot dogs; and even pepperoni and salami. Most are even fat free.

My intention in this book is to help you find vegetarian protein products to substitute for the meat in all the wonderful ethnic and traditional American foods you once ate. Also, I would like to assist you in finding herbs and spices to make them taste absolutely delicious.


FIVE SAMPLE ITALIAN RECIPES...
 
 

RECIPE #1

Tomato Sauce with Seitan or Vegetarian Ground Round
serves 4

Saute 2 teaspoon garlic in olive oil until brown
Add one can diced tomatoes and one can crushed tomatoes
Add: 1/3 stick butter
1/8 cup wine
small chunk (2 tablespoons) of frozen basil or 1/2 cup fresh
1/4 cup chopped chives
2 tablespoons fresh oregano or just a dash of dried
3 dashes fresh ground pepper
Dash of rubbed thyme
1/4 cup chopped parsley

Optional: 1/4 teaspoon of baking soda (if sauce is too acidic)
Mushrooms, chopped black olives, 1/8 cup of Romano cheese (stir into sauce)

Add Protein if not served with side dish of protein:
Add Seitan or Vegetarian Ground Round and let marinate for 30 minutes
Or add Morningstar Farms Great Harvest Burger
 
 

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RECIPE #2
Meatfree Balls

1 cup Vegetarian Ground Burger (microwave for 1 minute)
1/2 package of Yves Just Like Ground 

Put in food processor and add:

2 tablespoon Crushed tomatoes (you can use 2 teaspoons tomato paste or ketchup)
1 tablespoon green pepper
1/4 cup Romano cheese
1/2 teaspoon garlic powder
1 teaspoon frozen basil
2 dashes ground pepper
1/4 cup bread crumbs
2 dashes onion salt
1/8 cup olive oil
1/4 cup egg beaters or 2 eggs
1/8 cup chopped, fresh parsley
dash of salt and ground black pepper to taste

Once the mixture becomes chopped and combined take from the food processor.

Add Italian seasoned bread crumbs until the texture of the mixture is dense, but moist.

Fry in olive oil until brown. Then add to tomato sauce or eat Calabrese (fried).
 
 
 
 

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RECIPE #3

Sundried Tomato Pesto

Soak 12 sun-dried tomatoes in boiling water to cover for an hour.

In 2 tablespoons of olive oil brown 2 heaping teaspoons of minced garlic and 1/4 cup pine nuts.
(You can use cashews or walnuts or raw pistachios.)
When golden brown, let cool.

Remove tomatoes from water (but save water) and place in food processor with garlic and nuts.
Add 1 teaspoon dried or 1/8 cup frozen or 1/4 cup fresh basil.
Also add 1/4 cup Pecorina Romano cheese. (Parmesan will do.)

To cut down on fat, you may use some of the tomato water to make the mixture more moist,
or for traditional texture use olive oil. 
  

Adding Pesto to Pasta:
After boiling the pasta to desired texture,
lightly toss with olive oil or butter.
Add the Pesto gradually until the pasta is covered with a thin coat of the Pesto.
Serve hot topped with more cheese.

  
  
 

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RECIPE #4
 

Sweet Basil Pesto

In food processor or with a bowl and pestle combine 2 tablespoons dried
(or 1/3 cup frozen or 1 cup fresh basil)
1/4 cup pine nuts
2 heaping teaspoons of garlic (4 or 5 cloves)
1/4 cup Pecorino Romano cheese.

Adding Pesto to Pasta:
After boiling the pasta to desired texture,
lightly toss with olive oil or butter.
Add the Pesto gradually until the pasta is covered with a thin coat of the Pesto.
Serve hot topped with more cheese.

Serving Suggestion: (If you don't have time to make the meatless balls!)

If you have ever been to an Italian street fair, you've seen the booth with the Italian sausage being fried with sweet onions, green and banana peppers, and garlic. You can make this same dish with Soysage links or Breakfast Links and serve it with pasta and a green salad to make a complete, protein-fortified meal.

You can also serve pasta with baked tofu. Try some tomato sauce on it! Be creative.
 
 
 
 

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RECIPE #5
 

Italian-Styled Baked Tofu

Slice 16 ounces of tofu into slabs 1/4" thick (length doesn't matter):

Marinate overnight in:

1/4 cup Bragg's Liquid Aminos
1 teaspoon chopped garlic
1 teaspoon olive oil
1 teaspoon onion salt

Mix dry ingredients:
1/2 cup nutritional yeast or Brewer's yeast
1/4 cup Italian seasoned bread crumbs
1 teaspoon garlic powder
1 teaspoon onion salt
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon dried parsley
1/2 teaspoon paprika
2 dashes cayenne pepper
crushed melange of pepper
1/2 teaspoon salt

Thickly coat tofu with the dry ingredients.

Bake on each side for 1/2 hour at 350 degrees or until coating becomes crispy.
Or Spray top with olive oil cooking spray and don't turn.
 

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Table of Contents

INTRODUCTION

CHAPTER ONE: WHAT ARE MY OPTIONS?

The Shopping List

Enhancing the Fare

Buying the Basic Herbs and Spices

Other Herbs to Have

Growing an Herb Garden

Sample Herb Garden

CHAPTER THREE: OTHER ENHANCEMENTS

Where to Shop

Flow Chart 2: Herbs and Spice

Flow Chart 3: Other Necessities

CHAPTER FOUR: BASIC IDEAS Meatfree Burger Recipe

Herb Broth

Salad

Basic Sauté Starter

Marinated Baked Tofu

What Kind of Pasta Should I Buy?

Fresh Pasta

Cooking Pasta

Using a Pressure Cooker

Parboiling or Blanching

Preparing Fresh Tomatoes for Sauce

CHAPTER FIVE: THE STIR-FRY

CHAPTER SIX: POTS AND PANS/UTENSILS

The BasicsCHAPTER SEVEN: BREAKFAST Protein-Fortified Oatmeal

Quick Cold Cereal

Eggs

Scrambled Tofu

Breakfast Bagel or English Muffin

Protein-Enriched Pancakes

CHAPTER EIGHT: SNACKS

Protein Drinks

Edamame

Lupini

Yogurt

Yogurt cheese

Cottage Cheese

Fried Sweet Plantains

Hummus

CHAPTER NINE: RECIPES

AMERICAN DISHES

The Shopping List:

Meal Ideas

Tiger Food (Ten Minute Meal)

Barbecue Tofu Roll-ups (Ten Minute Meal)

Barbecued Seitan (Ten Minute Meal)

Stuffed Yellow Squash

Stuffed Zucchini Squash with Protein

Tofu Egg Drop Soup

Basic Bean Recipe

Salsa

Salad with Chick Nuggets (Ten Minute Meal)

Protein Links and Skillet Fried Potatoes

Marinated Roasted Vegetables with Grillers

Vegetarian Reuben (Ten Minute Meal)

Tofu Au Gratin

Protein-Fortified Boxed Macaroni and Cheese

Snowed-Over Meatfree Loaf

JAPANESE DISHES

The Shopping List:

Meal Ideas

Miso-Carrot Salad Dressing

Miso Soup

Cold Szechuan Sesame Noodles

Teriyaki Tofu

Teriyaki Seitan

Greenwich Village Favorite

ITALIAN

The Shopping List:

Meal Ideas

Aglio e Olio Soup

Baked Italian-Style Tofu

Tomato Sauce (Fresh or Cooked)

Meatfree balls

Sun-dried Tomato Pesto

Sweet Basil Pesto

Italian Soy Links and Peppers

Pizzazzing a Pre-Made Pizza (Ten Minute Meal)

Pasta e Fagiole

Cold Pasta Salad

Stuffed Peppers

MEDITERRANEAN FARE

The Shopping List:

Meal Ideas

Lentil Soup

Tabouli

Hummus

Cucumber Yogurt Dressing

Falafel

Tahini Sauce for Falafel

Fried Marinated Greek Tofu

Fried Marinated TVP Chunks

Tofu Salad (Ten Minute Meal)

CHINESE

The Shopping List:

Meal Ideas

Hot and Sour Soup

Vegetable Tofu Soup

Egg Foo Yong (10 Minute Meal)

Stir-fry

Lomein

Pot Stickers

CHAPTER TEN: OTHER HEALTH TIPS APPENDIX

Spices by Ethnic Group