Organic Vegan Booklet PDF

B E VE GAN, MAK E PEACE
Contents
ORGANIC VEGAN
Loving Hut Vegan Restaurant Chain 3-6
Health & Nutritional Information
7-9
FAST VEGAN RECIPES

FROM AROUND THE WORLD
Organic Homemade Recipes
10-15
Prepare Food with Love
16-17
International Vegan Recipes
18-35
As well as providing the healthiest nutrition

on earth, the organic vegan diet is the
easiest, best and quickest solution to
stop climate change and save our planet
from challenges currently faced, and an
effective everyday way of spreading love,
peace and joy which we can all share. This
booklet provides everything needed to
make this smallest shift with the biggest
consequences: leaving meat and dairy
behind to embrace the exciting new lifestyle
of delicious vegan cuisine which endows
radiant personal and planetary health for
ourselves and future generations.
BE VE G A N , M A K E PE ACE
VEGETARIANISM IN RELIGION
THE BAH'I FAITH
Regarding the eating of animal flesh and abstinence

therefrom, know thou of a certainty that, in the beginning of
creawwwtion, God determined the food of every living being,
and to eat contrary to that determination is not approved.
BUDDHISM
ALL MEATS EATEN BY LIVING BEINGS ARE OF

THEIR OWN RELATIVES.
~ Lankavatara Sutra (Tripitaka No. 671)
~ Selections from the Bah Writings on Some Aspects of Health
CAO I
... The most important thing is to stop killing... because

animals also have souls and understand like humans.... IF
WE KILL AND EAT THEM, THEN WE OWE THEM A
BLOOD DEBT.
~ Teachings of the Saints, About Keeping

the Ten Precepts Abstaining from Killing, Section 2
CONFUCIANISM
All men have a mind which cannot bear to see the sufferings
of others. The superior man, having seen the animals alive,
cannot bear to see them die; having heard their dying cries,
HE CANNOT BEAR TO EAT THEIR FLESH.
CHRISTIANITY
Meats for the belly, and the belly for meats: but God shall
destroy both it and them.
~ 1st Corinthians 6:13, Holy Bible
And while the flesh was yet between their teeth, ere it
was chewed, the wrath of the LORD was kindled against
the people, and the LORD smote the people with a very
great plague.
~ Numbers 11:33, Holy Bible
ESSENES
I am come to end the sacrifices and feasts of blood, and if

ye cease NOT OFFERING AND EATING OF FLESH
AND BLOOD, the wrath of God shall not cease from you.
~ Gospel of the Holy Twelve
~ Mencius, King Hui of Liang, Chapter 4
HINDUISM
Since you...cannot bring killed animals back to life, you are

responsible for killing them. Therefore you are going to hell;
there is no way for your deliverance.
~ Adi-lila, Chapter 17, verses 159-165
ISLAM
ALLAH WILL NOT GIVE MERCY TO ANYONE,

EXCEPT THOSE WHO GIVE MERCY TO OTHER
CREATURES.
~ Prophet Muhammad, Hadith
Do not allow your stomachs to become graveyards
of animals!
~ Prophet Muhammad, Hadith
He who desires to augment his own flesh by eating the flesh

of other creatures lives in misery in whatever species he may
take his birth.
~ Mahabharata, Anu. 115.47. FS, pg. 90
JUDAISM
And whatsoever man there be of the house of Israel, or of the

strangers that sojourn among you, that eateth any manner of
blood*; I WILL EVEN SET MY FACE AGAINST THAT
SOUL THAT EATETH BLOOD*, and will cut him off
from among his people.
*blood: meaning flesh
JAINISM
A true monk should NOT ACCEPT SUCH FOOD

AND DRINK as has been especially prepared for him
INVOLVING THE SLAUGHTER OF LIVING BEINGS.
~ Sutrakritanga
~ Leviticus 17:10, Holy Bible
TAOISM
Do not go into the mountain to catch birds in nets, nor to

the water to poison fishes and minnows. Do not butcher the
ox that plows your field.
~ Tract of the Quiet Way
SIKHISM
Those mortals who consume marijuana, flesh and wine - no

matter what pilgrimages, fasts and rituals they follow, they
will all go to hell.
Those plants, I, Ahura Mazda (God), rain down upon

the earth,to bring food to the faithful, and fodder to the
beneficent cow.
~ Avesta, Venidad Fargard 5-20
The offering to the deities of meat obtained by killing

animate beings is like offering a mother the flesh of her own
child; and this is a grievous failure.
ZOROASTRIANISM
TIBETAN BUDDHISM
Everybody knows the vegetarian diet is good for health and to save the planet. They will be awakening their own great,
compassionate, loving, self-nature. And then their level of consciousness will rise up automatically. And they will understand
more than they ever did. And they will be closer to Heaven than what they are right now.
Supreme Master Ching Hai
Videoconference with Sydney Center, Australia August 17, 2008
Leonardo Da Vinci
Italian polymath: artist,
inventor and scientist
Pythagoras
Greek philosopher,
mathematician and music theorist
Albert Einstein
Theoretical physicist &

Winner of 1921 Nobel Prize
in physics
Lao Tzu
Chinese philosopher &

spiritual teacher
Ingrid Newkirk
Animal rights activist and president of

People for the Ethical Treatment of Animals
(PETA)
Ellen Degeneres
Stand-up comedian,
television host and actress
Moby
American DJ, singer-songwriter,

musician and writer
Carl Lewis
Legendary track and field athlete, 9-time

Olympic gold medalist and 8-time World
Championships gold medalist
John Salley
Professional basketball player and

winner of 4 NBA championships
Scott Jurek
Ultramarathon champion
Coretta Scott King
Widow of Dr. Martin Luther King

Writer, activist and civil rights leader
Lisa Bloom
Award-winning TV legal expert
Alica Silverstone
Actress (Batman & Robin, Clueless)

and animal activist
Loving Hut is created with a vision that all beings can live in
peace, love and harmony with each other and the planet.
New Loving Hut restaurants are regularly opening around the
world.
An invitation to gourmet international cuisine at a great
price, it's all animal-free and made with wholesome vegan
ingredients, also offering an accessible starting point for those
who want to make the noble transition to a plant-based diet.
Over 170
locations
worldwide!
For all kinds of vegan products, please visit:
www.LovingHut.com
Loving Hut wins the 2010 Veggie Award for Favorite Restaurant (Worldwide), as voted by readers of VegNews magazine.
Some Benefits oF
of
a
Diet
Lowers blood pressure

Lowers cholesterol levels
Reduces Type 2 diabetes
Prevents stroke conditions
Reverses atherosclerosis
Reduces heart disease risk 50%
Reduces heart surgery risk 80%
Prevents many forms of cancer
Prevents obesity
Reduces asthma and allergy risks
Reduces infertility risk
Stronger immune system
Increases life expectancy up to 15 years
Higher IQ
Prevents costly disease outbreaks
(mad cow disease, E. coli, foot-and-mouth disease, bird flu, etc.)
Prevents rapid breeding of antibiotic-resistant superbugs
& other dangerous bacteria strains
Prevents over 25 million meat-related human deaths worldwide each year
Prevents 60 billion meat-related animal deaths worldwide each year
Saves 70% of a total cost of US$40 trillion for reducing global warming
Uses 4.5 times less land to grow food
Conserves up to 70% clean water
Saves 80% of the cleared Amazonian rainforest from animal grazing
Prevents over 60% biodiversity loss
Restores marine life
A solution for world hunger:
Free up 3.4 billion hectares of land
Free up 760 million tons of grain every year (half the worlds grain supply)
Consumes 1/3 fossil fuels of those used for meat production
Reduces pollution from untreated animal waste
Maintains cleaner air
Saves 4.5 tons of emissions per US household per year
Stop 80% of global warming
Prolongs the sustainable life of the planet
+ more
~ Supreme Master Ching Hai

For more info log on: www.SupremeMasterTV.com/Be-Veg
NUTRITIONAL FACTS
The source of the data listed here is the USDA Nutrient Database:
http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl
http://www.soystache.com/sources_of_protein.htm
Source
Wheat gluten
Soy protein isolate
Seaweed, spirulina,
dried
Soybeans, mature
seeds, raw
Fat g
Protein
g
Cholesterol
mg
Calcium
mg
Total
75.160
0.000
142.000
1.850
58.130
0.000
363.000
Magnesium
mg
Iron
mg
Fiber
g
Energy
kcal
0.27
25.000
5.200
0.600
370.000
0.46
0.052
315.000
10.780
3.600
290.000
195.000
28.500
5.500
331.000
416.000
Saturated
57.470
0.000
120.000
7.720
2.65
36.490
0.000
277.000
19.940
2.884
280.000
15.700
9.300
Pork, fresh, leg

(ham), rump half,
separable lean only,
cooked, roasted
30.940
96.000
7.000
8.140
2.870
29.000
1.140
0.000
206.000
Chicken, broiled,
fried, cooked,
roasted, light meat,
meat only
Lamb, domestic, leg,
whole (shank and
sirloin), separable
lean only, trimmed
to 1/4" fat, choice,
cooked, roasted
30.910
85.000
15.000
4.510
1.270
27.000
1.060
0.000
173.000
28.300
89.000
8.000
7.740
2.760
26.000
2.120
0.000
191.000
Lentils, mature
seeds, raw
Finfish, halibut,
Atlantic and Pacific,
cooked, dry heat
28.060
0.000
51.000
0.960
0.135
107.000
9.020
30.500 338.000
26.690
41.000
60.000
2.940
0.417
107.000
1.070
0.000
Peanuts, spanish, raw 26.150

Broadbeans (fava
26.120
beans), mature
seeds, raw
0.000
0.000
106.000
103.000
49.600
1.530
7.642
0.254
188.000
192.000
3.910
6.700
9.500 570.000
25.000 341.000
Finfish, salmon,
chinook, cooked, dry
heat
25.720
85.000
28.000
13.380
3.214
122.000
0.910
0.000
Beans, kidney, royal

red, mature seeds,
raw
25.330
0.000
131.000
0.450
0.065
138.000
8.700
24.900 329.000
Leonardo da Vinci
Leonardo da Vinci has been described as the archetypal Renaissance
man and a polymath. He was an Italian architect, anatomist, sculptor, inventor,
geometrician, musician and painter.
Leonardo adhered to a vegetarian diet for ethical reasons. He said: He

who does not value life does not deserve it. He also thought of those who
ate meat: their own bodies shall be made a tomb and the means of transit
of all the living bodies which they have slain. Furthermore he stated: Truly,
man is the king of beasts, for his brutality exceeds theirs. We live by the
death of others: we are burial places! I have from an early age abjured the
use of meat, and the time will come when men such as I will look on the
murder of animals as they now look on the murder of men.
140.000
231.000
Based on a 100g serving
Source
Mung beans,
mature seeds, raw
Pumpkin and squash
seed kernels
Beef, ground,
regular, cooked,
broiled, medium
Tempeh, cooked
Oats
Tofu, raw, firm,
prepared with
calcium sulfate
Egg, whole, cooked,
fried
Quinoa
Egg, whole, cooked,
hard-boiled
Egg, whole, raw,
fresh
Tofu, firm, prepared
with calcium sulfate
and magnesium
chloride
Garlic, raw
Milk, store bought,
liquid, 3.7% milkfat
Seaweed, spirulina,
raw
Peas, green, raw
Milk, nonfat
Carrots, raw
Bananas, raw
Fat g
Protein
g
Cholesterol
mg
Calcium
mg
Saturated
25.210
0.000
0.000
Total
138.000
1.640
0.114
267.000
7.570
24.540
0.000
0.000
0.000
43.000
45.850
8.674
535.000
14.970
3.900
541.000
24.070
90.000
11.000
20.690
8.130
20.000
2.440
0.000
289.000
18.190
16.890
15.780
(0.000)
0.000
0.000
95.600
54.000
683.000
11.380
6.900
8.720
3.290
1.217
1.261
77.200
177.000
58.000
2.126
4.720
10.470
?
2.300
197.000
389.000
145.000
13.540
459.000
55.000
15.000
4.167
11.000
1.560
0.000
199.000
13.100
12.580
0.000
424.000
60.000
50.000
5.800
10.610
0.590
3.267
210.000
10.000
9.250
1.190
5.900
0.000
374.000
155.000
12.490
425.000
49.000
10.020
3.100
10.000
1.440
0.000
149.000
8.040
0.000
162.000
4.460
0.646
46.000
1.450
0.400
77.000
6.360
20.4
0.000
3.280
181.000
14.300
0.500
3.660
0.089
2.278
25.000
13.4000
1.700
0.050
2.100
0.000
149.000
64.172
5.920
0.000
12.000
0.390
0.135
19.000
2.790
26.000
5.420
3.4
1.030
0.000
2.000
0.000
25.000
123.000
27.000
0.400
0.180
0.190
0.071
0.117
0.030
33.000
0.040
15.000
1.470
0.030
0.500
5.100
0.000
3.000
81.000
35.000
43.000
1.030
0.000
6.000
0.480
0.185
29.000
0.310
2.400
92.000
For further information, please see the websites listed below:

The Vegan Society (vitamin B-12) http://www.vegansociety.com/food/nutrition/b12/
Seventh-day Adventist Dietetic Association http://www.sdada.org/plant.htm
Mercy for Animals http://www.mercyforanimals.org/
Magnesium
mg
Iron
mg
Fiber
g
Energy
kcal
18.300
20.000 341.000
MFA Blog http://www.mfablog.org/2010/09/veganism-the-diet-of-champions.html

Supreme Master Television http://www.SupremeMasterTV.com
T. Colin Campbell Foundation http://www.tcolincampbell.org/
PCRM; Physicians Committee for Responsible Medicine http://www.pcrm.org/
Alicia Silverstone
Alicia Silverstone is a noted Hollywood actress best known for her roles in
Hollywood films such as Clueless and her portrayal of Batgirl in Batman &
Robin. Her performances have garnered Emmy and Golden Globe nominations
and she also won National Board of Review.
Silverstone is noted for being an animal rights and environmental activist.

She became a vegan in 1998 after attending an animal rights meeting,
saying I realized that I was the problem I was an animal lover who was
eating animals. She also added, Being vegan truly is the secret to my lifes
joy and peace. I feel physically and spiritually better than I could have ever
imagined knowing that I am doing everything I can to reduce animal suffering
with simple lifestyle choices like being vegan, never wearing any products
made from animals (like wool and leather), and buying only from companies
that NEVER test their products or ingredients on animals.
Your Healthy Recipes
Organic
Home
Soy Milk
3 cups of soy beans

make 1 gallon of soy milk
Step 1: Soak 3 cups of dried organic soybeans in water overnight,

or for at least 8 hours.
Step 2: Drain and carefully rinse the soybeans then add them to a
grinder or blender and blend until smooth. If using a blender
add some water to aid blending.
Step 3: Pour 1 gallon of drinking water into a large pot and add the
blended liquid into it and stir for a few minutes.
Step 4: Strain the liquid through a muslin cloth (cheesecloth) and
squeeze out the soya milk. The pulp remaining in the
cheesecloth is very nutritious also and can be used in bread
making or soups.
Step 5: Bring the liquid to a boil, then lower the heat and simmer for at
least 25 minutes. Stir it with a wooden spoon to prevent
burning.
Step 6: The soy milk can be enjoyed on its own, or with agave syrup,
sugar or vanilla which can be added at this stage to flavour it.
Step 7: Serve warm, or chill and enjoy.
NOTE: Soy milk may foam up quickly to the top of the pot. If this happens,
remove the pot from the heat or turn off the heat for a few moments until it
cools a little and the foaming stops.
Soy milk can also be used as a dairy-free substitute in milkshakes,

puddings, soups, and cream sauces.
Grind the soy beans with one of the following: juicer; blender; food
processor; grinder or stone grinder.
10
(1)
(2)
(5)
(6)
made
Tofu
(1)
Step 1:Prepare 1 gallon of hot soy milk (see 'Soy Milk' recipe).
Step 2:Mix 2 or 2 teaspoons of epsom salts as a coagulant with 1

cups of warm water until they dissolve.
Step 3:Pour 1 cups of the epsom salts mixture into the hot soy milk.

Stir the liquid well, and then let the mixture stand undisturbed

for 4 to 5 minutes.
Step 4:If the resulting curd is similar to the picture on the left, then don't

pour in the rest of epsom salts mixture. If the mixture does not

separate into liquid and solid, then add the remaining salt
coagulant.
Step 5:Pour the mixture into the wooden framed box lined with
cheesecloth.
Step 6:Wrap the cheesecloth around the mixture and put another

wooden box or weights on top of the mixture to press the water

out of the mixture.
Step 7:The tofu will be ready in about 5-10 minutes to be cut into

shapes for you to enjoy. A sprinkle of

salt and black pepper will enhance its

flavor.
(4)
(5)
(6)
NOTE: Lemon juice, apple cider vinegar, vinegar, calcium sulfate (gypsum),
or natural nigari salt can also be used as coagulants.
lemon juice
natural nigari salt
apple cider vinegar
calcium sulfate (gypsum)
11
Organic
Home
Vegan Steak
Ingredients:
Soy meat or wheat meat
400g
Flour
2 tbsp
Wheat gluten powder
5 tbsp
Corn flour
1 tbsp
Sweet red pepper powder or beetroot powder
1/8 spoon
Seasonings:
Salt 1 tsp Sugar 1/2 tsp
Black pepper 1 tsp Thyme 1/2 tsp
Rosemary
1/2 tsp
Soy sauce
2 tbsp
Vegetable oil

80g
Water

4 to 5 tbsp

5 tbsp
Linseed liquid
5 tbsp of Linseed liquid : take 20g linseed and add 120ml hot water.
After 30 minutes, strain out the seeds keeping only the liquid.
Direction:
Step 1: Soak the soy meat pieces in water until soft. Drain off excess

water. Break them up slightly using a blender (need to keep their

fibrous texture so that they have a better taste). Blend only for a

few seconds, stopping the blender regularly to check. Then, drain

off the water and use hands to press until dry.
Step 2: Put into a pot. Add in all the flour ingredients and all the

seasonings, then add 5 tbsp linseed liquid. Mix them evenly.
Step 3: Divide into 7 or 8 portions. Use a jar lid as a mold to make the

vegan steak with the thickness and size of your liking. Then,

steam for 5 to 6 minutes.
Step 4: Remove the steamed vegan steak. Pan fry both sides until they

are a golden color. This vegan steak can be used as a hamburger

patty or can also be topped with sauce and eaten with rice. It is

nutritious, delicious and healthy.
(1a)
(1b)
(1c)
(2)
(3)
12
made
(1)
(2a)
Vegan Ham
Ingredients:
Soy meat or wheat meat
600g

Corn flour
90g
Wheat gluten powder
150g

All purpose flour
50g
6 tbsp
Sweet potato flour
40g

Linseed liquid
Sweet red pepper powder or beetroot powder
3g (for coloring)
Material:
Cotton cloth
(2b)
(2c)
(2d)
(3)
Seasonings:
Salt
Black pepper
Rosemary

Soy sauce
2 pieces about 50cm in length and width

28g
1 1/2 tsp
1 tsp
4 tbsp
Sugar
Thyme
Assorted spices
Vegetable oil
30g
1 tsp
1 tsp
200g
Direction:
Step 1:Soak the soy meat pieces in water until soft. Drain off excess

water. Break them up slightly using a blender (need to keep their

fibrous texture for best results). Blending for a few seconds is

enough; stop the blender regularly to check. Filter off the water

and use hands to press until dry.
Step 2:Put into a pot. Add in all the flour ingredients and all the

seasonings, then add 6 tbsp linseed liquid. Mix them evenly.

Divide into 2 portions. Put one of them into a plastic bag

and press out the air to make it tight. At the same time, make

it into a cylindrical or rectangular shape. Then use a cloth to

cover it tightly and place in steamer. Use high heat to boil for

5 minutes and then turn to medium heat to steam for 40

minutes. Take it out and cut to eat or freeze it for later use.
Step 3:This vegan ham can be shredded for

salads, sliced to be used as a burger

or put on bread. It tastes great and is

a terrific meat substitute.
13
Organic
Home
Peace Pate`
^
(1)
Ingredients:
Section 1:
Walnuts
Silken tofu
Soy sauce
50g
290g
20ml
Sunflower seeds
Soymilk

75g
100ml
Section 2:
Frying oil
Garlic powder
powder
20ml
1 tbsp
1/2 tsp
Dried bean curd

Onion powder
300g
1 tbsp C u r r y
(2)
Section 3:
Apple cider vinegar

40ml
Lemon juice
20ml
Olive oil
60ml
Nutritional yeast
4 heaped tbsp
Salt
1g
Mustard sauce
20ml
Light brown sugar
10g
Directions:
Step 1: Blend first section of ingredients until smooth.
Step 2: Fry dried bean curd and other section 2 ingredients in pan until

brown. Remove and heat the paste from step 1 in the pan, stirring

constantly to avoid sticking. Do so for 5 minutes or until it is hot

throughout (to pasteurize the mixture).
Step 3: Put section 3 of the ingredients into the blender and blend well.

Add cooled liquid from frying pan and blend to mix.
Step 4: Add dried bean curd and pulse blender to combine the fried bean

curd fully into the mix. Mix for 10-20 seconds.
Storage and Notes:
Produces about 1.3-1.5 liters store in an airtight container.
Refrigerate
Will stay fresh 2 weeks.
(3a)
(3b)
(3c)
14
made
Ice Cream
Equipment: Blender or food processor

Ingredients:
Cashew nuts
1 cup, 150g
Virgin coconut oil

30ml
200g
Banana (frozen)

200 ~ 250g
Maltose (or rice or barley syrup)
Directions:
Step 1: Soak the cashews in the water for 30 minutes and then drain the water.
Step 2: Put the maltose into the blender.
Step 3: Add 200ml hot water into the blender to melt the maltose, waiting for 5 minutes before blending.
Step 4: Blend for 30-60 seconds until fully dissolved.
Step 5: Add the cashews and blend for another minute until very smooth.
Step 6: Add virgin coconut oil and blend for 1/2 a minute (30 secs).
Step 7: Add in frozen banana cut into pieces and blend for 30 seconds.
Step 8: Put in the freezer for 1 day. Then it is ready to serve.
If you wish to add berries, add after the banana and blend for 30 seconds.
You may replace cashews with avocados (1 large avocado per cup of cashews).
You may substitute 2 large frozen mangos for bananas and berries for a different flavor.
All the fresh fruits must be placed in the freezer for 1 day before blending. For richer (creamier) icecream, double the amount of coconut oil.
Marzipan Sauce
Ingredients:
Almond meal (finely ground almonds)
50g
Cashews

50g
Almond essence (non-alcohol base)
70ml
Salt
1/2 tsp
Non-sweetened soya milk
130ml
Vanilla powder
1 tsp
Firm tofu
1/2 block (150gm)
Coconut oil
25ml
Xanthan gum
1/2 tsp
Light brown sugar
125g
Water 300ml
Directions:
Step 1: Bake almond meal & cashews at 220-250 C for about 6-10 minutes.
Step 2: Put the soya milk into the blender.
Step 3: Add the baked almond meal and cashews into the blender and blend for 1-2 minutes.
Step 4: Add the brown sugar, salt, tofu, almond essence and vanilla. Blend for 1 minute or until

mixed well.
Step 5: Near the end of blending, add the coconut oil.
Stpe 6: Add the water and xanthan gum and blend for 30 seconds until the texture is consistent.
Step 7: Makes around 800ml and keeps for around 2 weeks in refrigerator.
The Marzipan Sauce is best stored in the refrigerator for 1 day to thicken before serving. Pour over
cakes, cereal, bread, ice-cream or puddings. Add to warm water for a refreshing drink. Serving
size is usually 20-30ml.
15
P repare F ood with L ove
Our bodies need food to keep us healthy. Our souls depend on love
to grow.
The work in the kitchen is a very great mission. It is like taking care of
God's children, giving them energy and uplifting their souls through
the food.
We wish you to enjoy the food that we have prepared for you with
our love and our sincerity. You will see for yourself that vegan foods
are really delicious and nutritious. I can say even more nutritious and
more delicious than the meat diet; and it's bloodless. When we eat
vegetarian food, afterwards we feel very light: no conscience; no
burden of guilt. We feel like we are full of life and full of vitality again,
to do anything we want, a way of life without any killing, without any
blood, without any burdened conscience.

16
~ The Supreme Master Ching Hai
Two Dishes Specially Offered by Supreme Master Ching Hai
Bachelors P ot
An ideal dish for busy bachelors-Supreme Master

Ching Hai used this recipe when She was working
for the U.N. refugees and did not have time to
cook every day.
Any type of soy protein may be substituted in place of the wheat
gluten, vegetarian ham or fried bean curd.
Add soy sauce (flavoured) if you need more flavor: a delicious
taste is guaranteed. Cook onion with some fresh mint so as to
avoid too strong a flavor, or leave it out if desired.
The best way to enjoy Bachelor's Pot is to make a large
amount at one time, store in refrigerator, and reheat only the
serving needed for one day. Serve with rice, noodles, or bread.
Add water to rice and Bachelors Pot, cook over medium heat for
5-10 minutes and serve as delicatessen congee. Or, add noodles
instead of rice and serve as noodle soup.
Ingredients:
Onion (finely chopped)
1/2 Ginger (slices) 5-6
Green onions (finely chopped)
6
Fried bean curd (cut into 1" cubes)
600g (21 oz)
Wheat gluten (cut into 1" pieces)
600g (5-6 pieces)
Vegetarian ham (cut into 1" cubes)
100g (3.5 oz)
Carrot (cut into chunks)
1 (medium size)
Turnip, daikon radish (cut into chunks) 1 lb.
Cauliflower (cut into small sprigs)
1/2 head
Green bell pepper (cut into squares)
1
Tomatoes (cut into chunks)
2 (medium) Lima beans 300g (10 oz)
Cabbage (cut into chunks)
1/4 (small)
Cilantro (chopped)
1 small bunch
Vegetable oil
5 tbsp
Seasonings:
Preserved bean curd
4 cubes Soy sauce 2 tbsp
Salt 2 tsp
Sugar
3 tsp
Vegetarian seasoning
2 tsp
Black pepper
1/2 tsp
Tomato ketchup
2 tbsp
Five spices powder
1 tsp
Chili sauce or chili powder
Optional
Thoroughly mix above ingredients and set aside.
Directions:
1. Preheat 5 tbsp of oil in a frying pan. Stir-fry onion and green onions until slightly golden and fragrant. Add fried bean curd, wheat gluten and
vegetarian ham, and saut evenly for 2 minutes. Then add carrots, turnips, cauliflower, green peppers, tomatoes, lima beans and cabbage and mix
evenly.
2. Pour pre-mixed seasonings into the mixture, and stir slightly. Add 200ml water, and stir evenly, then cover. Bring to a boil, then reduce heat and
simmer until vegetables are just tender. Sprinkle with cilantro. Remove from heat and serve hot.
3. Fresh salad, cucumbers, pickles, or nuts can be served with this dish to add some variety.
Good W ife Tofu
Named by Supreme Master Ching Hai, the title means

that such a delicious dish will win the good wife a place
in her husbands heart.
Ingredients:
Oil 2 tbsp
Onion (diced)
1 tsp
Vegetarian ham (diced)
1 thick slice
Tomatoes (diced)
2-3 medium size
Soft tofu (diced)
1 box (100g)
Fresh cilantro (finely chopped)
1/2 cup
Green onion, mint and basil (finely chopped)
Seasonings:
Salt 1/2 tsp
Sugar

1 tsp
Vegetarian seasoning
1 tsp
Black pepper

a dash
Soy sauce
3 tbsp

Chili sauce
(optional)
(or 2 pieces preserved bean curd and 1 tbsp Soy sauce)
Thoroughly mix above ingredients and set aside.
Directions:
1. Preheat oil in a saucepan, add onion and saut until lightly
golden in color.
2. Add vegetarian ham and stir evenly for about half a minute, then
add tomatoes.
3. Stir in premixed seasoning, then add tofu and stir evenly.
4. Add 1 to 1 cups water, cover and simmer for 5 minutes.
5. Now add green onion, cilantro and basil, stir and remove from
heat.
6. Good Wife Tofu is ready to serve. Top with a dash of pepper,
and some mint, if desired. It can also be served over toast and
accompanied by some fresh cucumber and lettuce.
17
M ushroom & S oymilk C ream S oup
Ingredients:
Mushrooms (sliced)
6 pcs
Organic sugarless soymilk
1 cup
Parsley a little
Seasonings:
Sea salt
Organic flour
Vegan butter
1 tbsp
tbsp
a dash
Directions:
1. Heat saucepan on low heat then melt vegan butter in pan, add flour and stir, while
adding in soymilk little by little.
2. Let cool and blend until smooth and free of lumps. Pour back into saucepan, add
mushrooms slices, bring to boil, add sea salt and season to taste. Garnish with
parsley and you're ready to serve.
Ingredients:
Pumpkin
Carrot
Seasonings:
Sea salt
C arrot & Pumpkin C ream S oup

1/3 head
1/2
Coconut milk
Water
a little
200 ml
a dash
Directions:
1. Peel skin of pumpkin, remove seeds and rinse, dice; peel skin of carrot and dice.
2. Boil 200 ml water, cook carrot for about 5 min; add pumpkin and cook for 5 more min
until tender. Remove from heat to let cool; blend to form juice.
3. Pour juice into pot, bring to boil, add sea salt, stir well; turn off heat and pour into bowls,
add coconut milk and serve.
C reamy C orn S oup with
B amboo P ith F ungus & A sparagus
Ingredients:
Ginger
Bamboo pith fungus
Creamy corn soup
Diced asparagus
1 slice
2 pcs
1 can
15 pcs
Water
Wood ear mushroom
Carrot
Veg ham
Seasonings:
Salt
1/4 tsp
Veggie flavor enhancer
Thickener:
Water
2 tbsp
Corn starch
1 cup
as desired
as desired
as desired
1/4 tsp
2 tsp
Directions:
1. Soak bamboo pith fungus in water until softened. Boil water in pot with ginger in it; add
bamboo pith and wood ear mushroom, cook for 2 min., drain dry. Segment bamboo pith;
mince wood ear mushroom, carrot and veg ham; dice mini asparagus.
2. Cook creamy corn soup with water and bamboo pith added; upon boiling, add diced
asparagus and thickener. Pour into serving bowl, arrange carrot, wood ear mushroom
and veg ham bits in the center, garnish with asparagus tips, serve.
18
5 -C
olor
V eggies
Ingredients:
Potato (medium-sized)
2
Avocado

Tomato
1
Pumpkin 250g
Purple cabbage
Small cucumber
Parsley
3 leaves
1 sprig
Seasonings:
Sea salt, black pepper (crushed), olive oil - a little of each
Kitchen utensils:1 planer, 1 stainless steel cylindrical-shaped mold
Directions:
1. Wash clean 1 potato and cook it in boiling water. On cooling down, peel the skin and mash.
Rinse and finely chop the parsley. Add sea salt, crushed black pepper and the parsley with
some olive oil to the mashed potato.
2. Cut a cross on the bottom of the tomato, immerse in boiling water for a while, peel off the skin,
let cool, remove seeds, and then chop. Drain out excessive water; mix with sea salt, black
pepper, and olive oil.
3. Peel the pumpkin, remove seeds, and dice. Cook in boiling water until well done, let cool and
mash; mix with some olive oil.
4. Rinse the purple cabbage leaves, cook in boiling water, drain and wipe dry, chop. Add a dash
of sea salt and some olive oil.
5. Remove shell and core of avocado, scoop out the flesh, and mash.
6. Place cylindrical mold in middle of plate; add in mashed purple cabbage, potato, tomato,
avocado and pumpkin layer by layer while pressing gently. Slowly and carefully remove the
mold. Garnish with peppermint leaves.
7. Peel the potato second, rinse the cucumber, and use a planer to make thin slices of both.
Deep fry potato slices. Put the potato chips and cucumber slices by one side of the plate, and
garnish the other side with finely chopped parsley in olive oil.
Ingredients:
Dragon fruit (large size)
Peach (diced)
Cucumber (diced)
Avocado (diced)
D ragon F ruit S alad

1 pc
a little
a little
a little
Strawberry (diced)
Organic raisins
Vegan eggless mayonnaise
a little
a pinch
2 tbsp
Directions:
1. Cut out a cross section of dragon fruit about from the top. Scoop out the flesh and dice it,
reserving the shell for later use.
2. Put diced dragon fruit, diced peach, diced cucumber, diced avocado, and diced strawberry into
a bowl, then add vegan eggless mayonnaise. Toss well.
3. Stuff mixture into the dragon fruit shell, sprinkle with raisins.
Choose your own favorite variety of fruit to make the salad.
Vegan eggless mayonnaise is available in larger supermarkets and health stores.
Deli S alad withVeganC heese & Red Kidney Beans
Ingredients:
Organic lettuce
1 packet
Yellow bell pepper
1
Vegan tofu cheese
1 packet
Red bell pepper
1
Red kidney beans 1 cup Avocado 1
Cherry tomato
10 pieces
Cucumber
1
Olives (pitted)
8 pieces
Roasted almonds
several
For the salad dressing:
Organic olive oil
2 tbsp
Syrup
2 tbsp
Organic apple cider vinegar 3 tbsp
Roasted almonds
1 cup
Roasted cashews 1 cup Lemon (squeezed) 1
Sea salt, thyme, black pepper a little of each
Directions for salad dressing:
1. Grind the almonds and cashews into powder using a grinder.
2. Blend all the materials for min for dressing, ready for use.
Directions for the salad:
1. Rinse the lettuce with filtered water and drain dry.
2. Dice the vegan tofu cheese; rinse both bell peppers, remove seeds and dice; remove shell &
core of avocado, scoop out the flesh and dice; rinse cucumber and dice, rinse cherries, rinse
red kidney beans with filtered water and drain dry.
3. Put all materials (except vegan tofu cheese and roasted almond) in a big bowl, add olive oil
and toss well. Sprinkle vegan tofu cheese and roasted almond on top.
Salad dressing can stay fresh for 1 week kept in a glass container and stored inside the fridge.
Salad dressing can also serve as a bread and sandwich spread.
Vegan tofu cheese is dairy-free and free from animal substances; available in organic stores.
19
Tomato C up
Ingredients:
Tomato
Veg dried scallop (shreds)
Potato (diced)
4 pcs
1 can
1 pc
Onion (diced)
Vegan soy cheese (cut into strips)
Parsley (chopped)
pc
1 pc
a pinch
Seasonings:
Vegan eggless mayonnaise
Black pepper (ground)
1 tbsp
a pinch
Sea salt
a dash
Directions:
1. Rinse tomato, cut open the top, scoop out the seeds; reserve shell for later use.
2. Heat pan, add some olive oil, saut onion and potato on medium heat till done, then put in a
bowl.
3. Empty the dried scallop shreds in a bowl, loosen with a fork; add onion, potato, vegan eggless
mayonnaise, ground black pepper, parsley and sea salt, mix well; stuff inside the tomato shell,
spread some olive oil around the shell, and arrange vegan cheese strips on top.
4. Put into an oven preheated to 160C, bake for 5-8min, remove; garnish with parsley and serve.
Vegan soy cheese is dairy-free and free from animal substances. Available in organic stores.
T ri-color Bell P eppers

S tuffed with M ashed P otato & B lack Pepper
Ingredients:
Potatoes
Wheat germ
Thyme
4 pcs
1 cup
a pinch
Ground flaxseed
Black pepper (crushed)
Green, red & yellow bell pepper
Seasonings:
Soy sauce
Sea salt
a dash
tsp
Raw sugar
1 cup
a dash
1 of each
1 tsp
Sauce:
Water
2 tbsp
Raw sugar
tsp
Sea salt tsp Soy sauce 1 tsp
Cornstarch
1 tsp

Directions:
1. Boil potato until tender, using toothpick to test, let cool on a plate. Then mash it, adding wheat
germ, ground flaxseed, crushed black pepper, thyme and seasonings. Mix well.
2. Rinse green & red & yellow bell peppers, remove stems, seeds and ribs. Wipe dry, sprinkle with
cornstarch inside. Stuff in potato mash; flatten the surface, sprinkle the top with cornstarch.
3. Heat pan, add 2 tbsp oil, fry the potato mash side on low heat until browned, place bell peppers
nicely on plate.
4. Add a little oil into the pan, boil the sauce and pour on top of the bell peppers.
T ri-color B ell Pepper S alad

with E ggplant & Z ucchini
Ingredients:
Red, orange & yellow bell pepper
Italian eggplant (chunks)
Zucchini (sliced)
1 of each
as required
as required
Seasonings:
Sea salt
a dash
Dill a pinch
Potato (peeled/chunks)
Water

Pumpkin (diced)
1 pc
1 cup
1 cup
Black pepper
a pinch
Directions:
1. Boil the pumpkin cubes in 1 cups of water in a saucepan until tender. Remove from heat, let
cool, and blend to juice.
2. Boil the potato in water until half done. Drain dry.
3. Heat pan, add olive oil, fry the potato on low heat until browned; add tri-color bell peppers,
eggplant, zucchini and fry lightly; sprinkle sea salt and black pepper, leave aside.
4. Slowly pour pumpkin juice onto a plate, pile up potato chunks, and then lay tri-color bell
peppers, eggplant, and zucchini on top and to the side of the potato chunks. Add the
remaining juice on top, garnish with dill and serve.
20
C har S iew Roll with T urmeric Powder
Ingredients:
Organic mung bean sprouts
White sesame
Pea shoots
2 handfuls
a pinch
tub
300g
6 sheets
Loving Hut cheerful vegan ham paste

Vegan whole-wheat pastry wrapper
Seasonings for pastry topping sauce:

Non-GM soymilk
1 tbsp
Turmeric powder
a pinch
Seasonings for char siew marinade:

Korean chili sauce
1 tsp
Sesame oil
1 tbsp
Japanese mirin
1 tsp
Non-GM soy sauce

Tomato ketchup
Brown sugar
2 tbsp
1 tbsp
1 tbsp
Directions:
1. Mix all ingredients for char siew marinade, set aside. Tear vegan ham paste by hand into small shreds,
add char siew marinade, let marinate for over half an hour. Saut marinated char siew in skillet, and
then sprinkle with white sesame.
2. Slightly heat pastry wrappers in pan without using oil, until softened and done; dish up and set aside.
3. Place sauted char siew in pastry wrapper, add mung bean sprouts, pea shoots, and make a roll.
4. Coat surface of baking pan with olive oil, arrange char siew rolls on it, brush on turmeric soymilk (mix
turmeric powder with soymilk), and then sprinkle with white sesame. Bake in a 150C oven for about
15 minutes until browned. Serve.
S tuffed Veggie Tofu Puffs in Portuguese S auce
Ingredients:
Tofu puff
Potato
Mixed vegetables (chopped)
10 pcs
2 pcs
2/3 cup
Seasonings:
Veg mushroom seasoning
Sea salt
tsp
1 tsp
Curry powder
Coconut water
Water
Raw sugar
1 tbsp
1 can
1 tbsp
1 tsp
Directions:
1. Quick-boil the mixed vegetables, drain dry.
2. Wash potato and boil until well done, drain and let cool, peel and mash; add mixed
vegetables and seasonings, mix well.
3. Rinse the tofu puffs with hot water to lessen oiliness, squeeze dry and halve, sprinkle some
corn starch on the inside; stuff in potato mash, sprinkle the surface with corn starch until
the surface is brown, leave aside.
4. Heat the pan with some oil, add water to curry powder and stir well, pour into pan to fry,
add coconut juice and seasonings. Finally add tofu puffs, stir fry a bit, and dish up to serve.
Deep-fried tofu puffs better rinsed with hot water or quick-boiled to remove any surface oil,
then squeezed dry.
Ingredients:
Mexican tortilla
Red lettuce
Lettuce
Organic celery
Carrot (stripped)
M exican T ortilla
2 pcs
2 leaves
2 leaves
2 sticks
2 stems
Cucumber (stripped)
Canned chickpeas
Organic tomato sauce
Mexican salsa
Mustard sauce
2 stems
2 cups
4 tbsp
3 tbsp
a little
Directions:
1. Rinse chickpeas, blend into paste. Pour into pan and bring to boil; add tomato sauce and
Mexican salsa, mix well, let cool on a plate.
2. Blanch carrot strips in boiling hot water for a short while, remove from heat.
3. Rinse red lettuce, lettuce and celery; remove outer stringy fiber of celery stalks and cut
into strips.
4. Heat the pan without any oil, warm both sides of tortilla on low heat, and lay flat on a
plate. Add lettuce, chickpea paste, celery , carrot, cucumber and mustard sauce on top,
roll it up and serve.
No need to blanch the carrot if you prefer it crunchy.
May add or replace fillings freely with your favorite veggie ingredients.
21
Ingredients & Seasonings:

Veggie medley
Cherry tomatoes
Baked cashews
Canned red kidney beans
Garden Pasta S alad

1 portion
as desired
as desired
as desired
tsp
Fusilli pasta
Unsweetened soymilk
Mixed herb seasoning
Salt
package
cup
as desired
tsp
Directions:
1. Rinse veggies, drain dry; rinse cherry tomatoes, halve; rinse red kidney beans, drain dry.
2. Cook pasta with water for 4 minutes, with lid on let stand for 2 more minutes until tender but
firm, drain dry.
3. Fry pasta with olive oil, add unsweetened soymilk, veggie flavor enhancer and mixed herbs.
Stir-fry for a while; add veggie medley and cherry tomato, stir fry to mix well. Sprinkle with
baked cashews; serve.
May use veggie broth instead of unsweetened soymilk for a more savoury dish.
B aked Pumpkin R ice
Ingredients:
Pumpkin
Veg shrimp dices
Mushroom dices
Red/brown rice
1 head
1 cup
1 cup
3 bowls
Green veggie stalk (diced)

Veg chicken dices
Veg ham dices
1 cup
cup
cup
Seasonings:
Salt
1 tsp
tsp
Directions:
1. Rinse and cross cut the upper part of the pumpkin, scoop out the center pith and
seeds.
2. Heat 1 tbsp oil in skillet, fry cooked red/brown rice till the grains split, then put in a
bowl.
3. With tbsp oil, fry diced veg shrimp, veg ham, veg chicken, mushroom, green veggie
stalk for a while, add red/brown rice and seasonings, stir fry to combine well. Stuff
mixture into a pumpkin, covering with foil sheet.
4. Preheat oven at 200C for 15 minutes; bake the stuffed pumpkin for 20 minutes.
Red/brown rice should be soaked for 4 hours before cooking. May add diced pumpkin
as an ingredient.
A ngel H air Pasta with

M ushroom M edley & A sparagus
Ingredients:
Angel hair pasta
Shiitake mushroom
Button mushroom
Porcini mushroom
package
4 pcs
6 pcs
as desired
King oyster mushroom

Ganoderma mushroom
Baby asparagus
Green/red bell pepper
1 pc
1 pc
15 pcs
as desired
Seasonings:
Salt
Olive oil
1 tsp
a little
1 tsp
Directions:
1. Cook angel hair pasta in warm water for min, drain.
2. Rinse and soak porcini mushroom until tender, squeeze dry and keep the water for later use.
Rinse and segment asparagus. Slice shiitake mushroom; slice button mushroom; peel the end
of ganoderma mushroom; slice king oyster mushroom. Cut bell peppers into threads.
3. Heat olive oil in skillet; stir fry mushroom medley, asparagus and bell peppers. Add the
reserved water in (2); add angel hair pasta and seasonings; stir fry with more olive oil,
combine well and serve.
22
H amburger with Tofu C utlet
Ingredients:
A (Burger Bun):
Organic bread flour
200g
Vegan butter
2 tbsp
Organic whole-wheat flour
2 tbsp
Yeast
1 tsp
Raw brown sugar
2 tbsp
Warm water
cup
Sea salt a dash Soymilk a little
Black & white sesame
a pinch
B (Tofu Cutlet):
Firm tofu
1 box
Organic white flour
2 tbsp
Wheat germ
3 tbsp
tsp
Flaxseed 3 tsp Sea salt tsp
Brewers yeast
3 tsp
Raw sugar
tsp
Organic oatmeal
3 tbsp
Organic whole-wheat flour
3 tbsp
Dill, thyme
a pinch
C (Fillings):
Lettuce
1 leaf
Vegan eggless mayonnaise a little
Vegan soy cheese
1 slice
Mustard sauce
a little
Tomato 2 slices
Directions:
A (Burger Bun):
1. Dissolve yeast in a little warm water, add some raw brown sugar, cover with lid, leave in a
warm place to ferment.
2. Put bread flour, whole-wheat flour, raw sugar, vegan butter, and sea salt in a bowl, add
fermented yeast, stir well while adding warm water little by little, knead gently to make
dough. Transfer to kitchen board, roll from the inside out repeatedly until smooth and not
sticky.
3. Roll to form round dough, place inside a bowl, cover with wet towel or plastic wrap to
prevent the surface from chapping, leave in a warm corner for 1st fermentation which takes about 40 min, depending on the room temperature.
4. Transfer fermented dough to kitchen board again, divide into 4 portions, roll each into a ball; place on baking pan lined with foil, brush on soymilk,
sprinkle with black & white sesame, and leave in a warm place for 2nd fermentation which takes about 15 min, then put inside an oven pre-heated to
170C for about 20 min.
B (Tofu Cutlet):
1. After rinsing firm tofu, put some heavy object on it to press out excessive water, then mash up with a fork, add wheat germ, flax seed, oatmeal, whole
wheat powder, flour, brewers yeast, dill, thyme and seasonings, stir well and divide into 4 portions, roll to form patties.
2. Add oil to heated pan, fry both sides of the patties until browned.
3. Halve each cooled burger into 2 shells, arrange nicely tofu cutlet and fillings (in C) between them; serve.
Use vegan cheese free from eggs and animal substances, available in organic stores.
Can use a clean linen cloth to wrap the firm tofu and squeeze out excessive water.
In summertime when temperatures are high, fermentation usually takes a shorter time than in wintertime.
In case there is no fermentor to use, preheat the oven to 30C then switch off. Use it as a fermentor to ensure accurate timing; also independent from
weather influence.
There are many types of vegan butter or spreads available in large stores or healthfood shops.
Vegan Cutlet with Basil
Ingredients: (Serves 4)
Loving Hut vegan ham paste/shredded fresh tofu sheet
350g
Potato
150g
Cauliflower
100g
Burdock 50g Endive (chicory) 20g
Fresh basil leaf
25g
Cooked brown rice
400g
Red bell pepper
50g
Toasted black sesame
tsp
Yellow bell pepper 50g
Seasonings/Topping sauce:
Italian spices
1 tsp
Japanese mirin
2 tbsp
Thyme
tsp
Water (120cc)
8 tbsp
Soy sauce 4 tbsp Fructose 3 tbsp
Cornstarch thickener (4 tsp cornstarch + 2 tsp water)
Directions:
1. Steam potato until cooked and mash; fine chop fresh basil; cut burdock into short threads (2 cm
long), cut red & yellow bell pepper into small wedges, and cauliflower into small pieces.
2. Tear up vegan ham paste into shreds, blend in potato mash, basil bits, burdock shreds, mix
thoroughly by hand, and then knead into a ball shape. Compress to flatten and form a veggie
cutlet. Heat oil in skillet, fry on low heat until both sides turn golden brown. (Preferably fry in a
pan with mesh-pattern surface so as to leave a beautiful pattern on the cutlet).
3. Blanch red & yellow bell pepper and cauliflower in boiling water until tender to the bite.
Topping sauce:
Boil all seasonings in a pot, add cornstarch thickener and let boil again. Ready for use.
Assembly:
Fetch a large round plate. Assemble on a large round plate cooked brown rice, basil-flavored
vegan cutlet, red & yellow bell pepper, cauliflower and endive, drizzle toasted black sesame over
brown rice, finally top with topping sauce. Well done - what a yummy and benevolent vegan meal!
23
Ingredients:
Tomato
Carrot bits
Celery bits
Curry powder
Pita
Canned chickpeas
Middle E ast P ita

4 slices
1 cup
2 cups
2 tbsp
1 piece
2 cups
Cucumber
Tomato bits
Avocado
Fresh basil
Veg beef mince
4 slices
2 cups
1 pc
4~6 leaves
2 cups
Seasonings:
Sugar tsp Salt tsp
tsp
Directions:
1. Blend chickpeas, carrot bits, tomato bits, celery and basil leaves in a mixer. Fry curry
powder in a hot pan with some olive oil, adding the rest of the ingredients, some water, and
seasonings. Upon boiling, switch to low heat, simmer for 5 min. The fillings are ready to use.
2. Cut and tear open one side of the pita bread, stuff in fillings, add cucumber and tomato slices.
Avocado and cucumber can be replaced with fresh vegetables of your preference.
Heart to Heart
Ingredients:
Tomatoes
4 pcs Potato 1 pc
Blueberry
3 pcs
Vegan beef patty 2 pcs
Brussel sprouts
2 halves
Baby carrot
3 pcs
Spaghetti
1 serving
Mixed herbs
a little
Kiwi fruit
a few slices
Strawberry
2 halves
Seasonings:
Salt 1/3 tsp Sugar 1 tbsp
1/4 tsp
Soy sauce
3 tbsp
Directions:
1. Cut vegan patty into a heart shape, fry on low heat until slightly browned.
2. Add small amount of salt and oil to boiling water, cook spaghetti for 5 min, remove from heat,
and cover for 3 min, drain.
3. Blanch brussel sprouts and baby carrot in boiling water. Cut a cross on the bottom of the
tomato, soak in hot water for a while; peel, chop into bits, and blend with seasonings and
mixed herbs to make a sauce.
4. Cut potato into 6 slices, fry on low heat until browned, sprinkle with salt. Stir fry spaghetti with
olive oil until hot, add tomato sauce, and stir to combine.
5. On a big plate, place heart-shaped vegan beef patty and spaghetti; lay brussels sprouts, baby
carrot, potato, kiwi, strawberry and blueberry on the side; top with the remaining tomato sauce.
Eggplant (100g)
Red bell pepper (50g)
Yellow bell pepper (50g)
Ratatouille
1 piece
1/4 pc
1/4 pc
Cucumber (or Squash)

Large tomato
100g
1 pc (150g)
Spices:
Garlic (optional) 2 cloves Thyme 2 shoots
Mini purple onion/shallot (optional) 4 pcs
Basil (fresh or dried)
1/2 cup
Rosemary
1 tiny sprig
Seasonings:
Extra virgin olive oil 1 tbsp Sea salt 1/4 tsp
Directions:
1. Chop vegetables into chunks.
2. Heat oil in skillet, fry garlic bits and onion, (also fine without garlic or onion - optional).
3. Add bell peppers, followed by eggplant.
4. Add cucumber (or hairy squash, if available).
5. Finally add tomato chunks, rosemary and thyme; simmer on low heat until all veggies turn soft.
Garnish with a handful of basil, remove from heat and serve.
24
J apanese S ushi
Ingredients:
Cooked sushi rice
Kelp (seaweed) granules
Shredded carrot

2 cups
2 tbsp
1 tbsp
Nori (seaweed) strip (1x3)

Veg dry meat sprinkle
Black and white sesame
3 pcs
1 tbsp
1 tbsp
Fillings:
Cucumber, diced
as desired
Veg ham, diced
as desired
Directions:
1. Fill cooked sushi rice into half of the triangle mold, press a hole in the center, stuff in fillings,
cover with rice to fill up mold. Compress. Remove mold; repeat to make more sushi.
2. Paste a nori strip onto the base of each triangular sushi; mount opposite sides with kelp
granules, black and white sesame, sesame, veg dry meat sprinkle, or carrot shreds
respectively.
Method for making sushi rice: mix hot cooked Japanese rice with sushi vinegar.
Veg dry meat sprinkle is available in many healthfood and Asian stores.
Ingredients:
Soft tofu
Cold water
Seasonings:
Ginger, finely chopped
M iso S oup
2 cups
6 bowls
5 g
Konbu seaweed

Miso paste
Sesame oil
15 g
1 tbsp

a few drops
Directions:
1. Cut tofu into small pieces, soak seaweed bud in the water for 20 minutes, change water in
between to dilute the salt.
2. Fully mix miso into 2 bowls of cold water (Shake well in a jar).
3. Pour 3-4 bowls of the water into saucepan (depend on your taste), add ginger and heat to boil,
then toss in seaweed bud and boil 2 more minutes.
4. Put the tofu chunks into the pan.
5. Pour the liquid miso into the pan then simmer for 3 minutes.
6. Add a few drops of sesame oil.
S ushi with D ried S eaweed
Ingredients:
Carrot (long strips)
Cucumber (long strips)
Chinese mushroom (strips)
1
1
2
Shredded veggie meat

Cooked sushi rice
Veg ham (long strips)
1 tbsp
1 cup
1 slice
Directions:
1. Scald carrot strips, drain and dry. Soak and rinse Chinese mushroom,
season with a little sugar, salt, and oil. Steam for 5 minutes, let cool and cut
into strips.
2. Scald rectangular tofu pockets in boiling water for a while to reduce oiliness
and blot dry. Cut open two short ends and one long side, spread out to form
a long tofu sheet.
3. Laying dried seaweed sheet on a sushi rolling mat, evenly spread a layer of
sushi rice on top.Apply enough rice to one straight edge for sealing later.
4. Top with shredded veggie meat, carrot, mushroom, cucumber, veg ham
along the long side of the rice. Roll up tightly with both hands. Cut into 1-inch
segments. Serve and enjoy.
25
Pipa - S haped T ofu
Ingredients:
Firm tofu
2 pcs
Wakame (soft seaweed)
cup
Chinese Mushroom (soaked & diced)
Chinese porcelain spoon
6
Seasonings:
Sea salt
Raw sugar
1 tsp
1 tsp
Sauce:
Water 4 tbsp
Sesame oil
a little
Red bell pepper (diced)

Tapioca powder
6 pcs
1 cup
4 tbsp

Pepper
tsp
a dash
Cornstarch
3 tsp
Directions:
1. Press water out of firm tofu with some heavy object or squeeze water out
using a piece of clean linen.
2. Soak wakame in water to remove salty flavor, rinse and drain, cut into
segments.
3. Add wakame, diced mushrooms, diced red pepper, tapioca powder and
seasonings to tofu, stir well to form tofu paste.
4. Brush some oil onto the inside of porcelain spoons, stuff in tofu paste forming
the shape of a pipa (tear drop). Make 6 at a time; steam for about 10 min,
leave aside to let cool. Repeat the process to make 6 more, so altogether 12.
5. Heat sauce ingredients in pan, add sesame oil; slowly pour onto a big
plate, arrange pipa tofu on it and serve.
Tapioca powder serves to hold the shape of tofu.
Tapioca powder can be replaced by cornstarch or wheat starch.
Choose unseasoned wakame as seasonings contain vinegar.
S auted A sparagus &
S traw M ushroom with Tofu
Ingredients:
Asparagus
3 stalks
Straw mushroom
130g
Tofu
1 (10cmx10cm)
Fresh lotus seed
50g
Evening primrose flower
a little
Ginger
1 slice
Seasonings:
Salt
tsp
Brown sugar
tsp
Veg oyster sauce
1 tbsp
Sesame oil
a little
Directions:
1. Peel and dice asparagus; halve fresh straw mushroom; cut tofu into large cubes; remove
germ from fresh lotus seed; soak evening primrose flower in salt water, rinse and set
aside.
2. Heat oil in skillet, fry tofu until golden brown, put on a dish.
3. Heat oil in skillet, saut ginger, add straw mushroom to stir-fry; follow with asparagus
and fresh lotus seed, and stir-fry for a while. Season to taste, sprinkling with evening
primrose flower. Dish up and serve. (May garnish with lotus or other flower petals along
dish rim.)
26
V eggie M eatball S plendour
Ingredients:
Fried tofu puffs
Firm tofu
Chinese mushroom (diced)
8 pcs
1 pc
cup
Veg ham (diced)

Green/red pepper (diced)
1 cup
1 cup
Seasonings:
Cornstarch
Sugar
cup
tsp
Salt
tsp
tsp
Directions:
1. Rinse fried tofu puffs, squeeze out water. Cut an opening in each and turn inside out, set aside.
2. Soak the Chinese mushroom until tender, dice.
3. Prepare the fillings: mash firm tofu, mix with diced ingredients, cornstarch, and seasonings.
4. Stuff tofu puffs with the fillings; use toothpicks to seal the openings.
5. Deep fry the stuffed tofu puffs until golden brown, remove toothpicks and serve with sweet 'n'
sour sauce.
Ingredients:
Fresh tofu sheet
Asparagus
Carrot
Sauce:
Salt
Sugar
Water
4-T reasure T ofu S heet B undles

5 long pcs
5 stalks
5 thick strips
Chinese mushroom
Veg ham
5 thick strips
5 thick strips
tsp
tsp
tsp
Cornstarch
Veg oyster sauce
3 tsp
1 tbsp
Directions:
1. Soak Chinese mushroom until tender, rinse. Cut in thick strips; season with salt, sugar, soy
sauce, cornstarch, sesame oil. Steam for 10 minutes; set aside.
2. Add a pinch of salt and some oil into boiling water, scald asparagus stalks and carrot strips for
a while and cut veg ham in thick strips; drain dry.
3. Lay flat the fresh tofu sheets, place on top of each the 4 different ingredients, roll up nicely and
line up on a plate. Steam for 5 minutes over medium heat. Bring the sauce to a boil; pour over
the rolls. Serve.
Tofu S heet Rolls in Tomato S auce
Ingredients:
Tomato (skinned & diced)
4 pcs
Fresh tofu sheet (8 thick strips) 1 package
Flour paste (flour + water)
as appropriate
Laver (Seaweed sheets)

Dry tofu sheet
Colored bell pepper (diced)
1 sheet
sheet
as desired
Seasonings:
Salt
Sugar
tsp
2 tsp
Veg worcestershire sauce

2 tbsp
tsp
Thickener:
Water
2 tbsp
Cornstarch
2 tsp
Utensil:
Sushi rolling mat
1 pc
Directions:
1. Lay dry tofu sheet on sushi rolling mat, brush on flour paste, cover with a piece of laver. Lay
fresh tofu strips on top one by one in a row. Apply flour paste along the straight edge of dry tofu
sheet for sealing; roll up tightly like in the picture. Chill for 1 hour. Cut into 2cm segments. Deep
fry until golden brown; line up on a plate.
2. Cut a cross on the bottom of tomatoes, soak in hot water for a while; peel and dice. Blend to
form a thick sauce.
3. Heat tbsp oil in skillet; add tomato sauce, seasonings, and thickener. Remove from heat, stir
in bell pepper dices, pour over tofu sheet rolls.
27
Zesty Purple Rice with P ine N uts & T ri-B ell

Peppers in G rapefruit D ressing
Cold cooked purple sticky rice
Pine nuts
Diced veg ham
Green bell pepper (diced)
Red bell pepper (diced)
1 bowl
1 tbsp
cup
pc
pc
Yellow bell pepper (diced)

pc
Mini corn (diced)
3 pcs
King oyster mushroom (cut into
long, thin strips)
1pc
Lettuce (slightly torn)
2 leaves
Seasonings:
Oil
Soy sauce
1 tbsp
as desired
Salt
Italian spices
as desired
as desired
Extra virgin olive oil

Thyme, salt
1 tbsp
as desired
Ingredients for grapefruit dressing:

Lemon juice
tsp
Grapefruit juice

1 tbsp
Directions:
1. Beat all ingredients for the grapefruit dressing in a bowl with a whisk until emulsified (or put
ingredients inside a bottle and shake vigorously). Combine lettuce and dressing thoroughly.
2. Heat skillet on low heat; Roast pine nuts on low heat skillet until golden and oily, saving for
later use.
3. Heat tsp oil in skillet, saut king oyster mushroom until done, season to taste with soy
sauce, salt, and Italian spices and set aside.
4. Heat 1 tbsp oil in skillet, saut veg ham dices first, follow with diced veggies, purple rice.
Lastly, add pine nuts and season to taste with salt and soy sauce.
5. Place a circular ring mold in center of plate, empty fried purple rice etc into it, press slightly,
top with king oyster mushroom and lettuce, and then remove mold.
S tewed B rown Rice with C hinese M ushroom
Brown rice
50g
King oyster mushroom
50g
White rice 50g Veggie broth 350g
Chinese mushroom 50g Fresh parsley as desired
Seasonings:
Oil 1 tbsp Salt tsp
Soy sauce 1 tsp Italian spices as desired
Directions:
1. Rinse rice and soak for 3 hours; drain dry.
2. Rinse Chinese mushroom, reserve 3 pieces for slicing, chop the rest; rinse king oyster
mushroom, chop.
3. Heat oil in skillet, saut Chinese and king oyster mushrooms, season to taste with soy sauce
and Italian spices. Remove Chinese mushroom slices for later use as garnish.
4. Add rice to skillet, stir-fry until fully colored, pour in 150ml veggie broth, let boil, change to
medium heat, stirring while simmering. On reduction of the broth add in the rest at intervals,
simmering until broth dries up and rice is well cooked, looking soft and moist.
5. Empty rice into dish, top with Chinese mushroom slices, and garnish with parsley.
B aked S easonal V eggies with Rosemary
Eggplant
pc
Oyster mushroom 1 pc
Red bell pepper

pc
Yellow bell pepper pc
Seasonings:
Rosemary 1 sprig Soy sauce 1 tsp
Garlic (optional)
1 clove
Salt
as desired
Olive oil
2 tbsp
Directions:
1. Mince rosemary and garlic, add olive oil, and soak for one night.
2. Cut eggplant and oyster mushroom into slender slices, and bell peppers into shreds.
3. Line baking pan with aluminum foil, place veggies on it layer by layer, pour some olive oil on
each layer, sprinkle with a little salt, and repeat until all veggies are done.
4. Finally pour soy sauce over the top, fold in foil from all sides to cover up, and bake at 220C
for 15~20 minutes.
28
E asy L asagna with Pumpkin & V eggies
Lasagna noodles
Pumpkin
Veggie broth (or water)
Diced onion (optional)
100g
200g
200g
10g
Diced red bell pepper

Diced yellow bell pepper
Broccoli
Diced shiitake mushroom
Seasonings:
Olive Oil
Soy sauce
1 tbsp
1 tsp
Salt
Italian spices
10g
10g
15g
15g
tsp
as desired
Directions:
1. Cook lasagna noodles according to package instructions, drain dry, stir in a little olive oil.
2. Skin pumpkin, remove seeds, steam until soft, blend together with veggie broth to form
pumpkin mash.
3. Cut broccoli into small pieces, blanch in boiling water, drain dry and leave aside.
4. Heat oil in skillet, saut half the portion of onion, follow with broccoli, diced shiitake
mushroom, diced red and yellow bell pepper, seasoning to taste with soy sauce. Dish up
and leave aside.
5. Heat oil again to saut the other half portion of onion, stir in pumpkin mash, and heat
through; add lasagna noodle, combine so it is evenly covered with pumpkin sauce,
season to taste with salt, stir in Italian spices and remove from heat.
6. Serve lasagna noodles on a plate and top with cooked veggies.
S picy H ot S paghetti with B asil & E ggplant
Spaghetti 200g Soy sauce 1 tbsp
Eggplant
200g
Salt
tsp
Fresh ginger
20g
Fresh basil leaf
1 cup
Red chili pepper
15g
Dried basil flakes
tsp
Olive oil 3 tbsp
Directions:
1. Cook spaghetti in water until tender but firm, drain until dry; add olive oil, combine.
2. Cut eggplant into circular slices; chop fresh ginger finely; slice red chili pepper; remove stems
of fresh basil leaves.
3. Heat oil in frying pan; add ginger bits and red chili pepper, saut lightly.
4. Add eggplant, saut until tender; add tbsp soy sauce, stir fry lightly.
5. Add spaghetti, 1 tbsp soy sauce, combine with eggplant, add salt to taste and then dried basil.
Stir well and remove from heat.
6. Add finely chopped fresh basil leaves, combine and serve.
B ow T ie P asta in S oup with B lack -E yed B eans & V eggies

Dried bread (crouton style)
Black-eye beans
Veggie broth
Bow tie pasta
50g
cup
1000 ml
30g
Onion (optional)
Carrot
Celery
Cabbage
Seasonings:
Olive oil
Italian spices
2 tbsp
tsp
Sea salt
30g
30g
30g
as desired
1 tsp
Directions:
1. Rinse black-eyed beans and soak in water for over 3 hours; cook in 300ml of veggie broth until
tender. Drain dry.
2. Dice all veggies; roll up cabbage to cut into slender strips; cut dried bread into bite-size portions,
each with a crust surface.
3. Place dried bread pieces on a griddle, drizzle olive oil over evenly, sprinkle with Italian spices
and bake in a 200C oven for 10 minutes until golden. (Leave inside oven with door closed to
preserve crispiness.)
4. Boil water in pot, cook bow tie pasta according to instructions on package; drain dry, drizzle a
little olive oil over and stir, leave aside.
5. Heat 1 tbsp olive oil in skillet, saut onion, add diced veggies and cabbage strips, add in leftover
broth, let boil.
6. Simmer veggie soup on low heat for 10 minutes; turn on high heat, add black-eyed beans and
bow tie pasta, let boil again.
7. Pour pasta and soup into bowl; serve with spiced bread pieces.
29
V eg N uggets & M ushroom P otato P ie
Ingredients for piecrust: (Two 6-inch flower-shaped pie dishes)

Cake flour
200g
Chilled unsweetened soymilk 50g
Vegan soy margarine
100g
Salt
tsp
Ingredients for Veg Nugget & Mushroom layers:
Potato 320g Soy sauce tsp
Veg nuggets - 4 pcs
80g
Salt
tsp
Olive oil 1 tbsp Italian spices As desired
Button Mushroom
80g
Spinach (5 leaf)
1 cup
Cake flour
10g
Ingredients for Mashed Potato layer:
Vegan soy margarine
10g
Unsweetened soymilk
200 ml
Cake flour
10g
Cornstarch
1 tsp
Potato 80g Salt tsp
Directions for piecrust:
1. Cut margarine into cubes and allow to soften at room temperature.
2. Combine cake flour and margarine well to produce a crumbly texture.
3. Slowly add sugar, salt, soymilk and knead into a smooth dough (do not over-knead otherwise
the mixture could become too gluten-like).
4. Store dough inside fridge for at least 1 hour.
5. Divide dough into two 170g parts and form into round balls. Roll out with a rolling pin to form
a circular sheet larger than the pie dish; roll up with rolling pin and place on top of the pie
dish, flatten out from the inside, covering up the whole dish, then line up the crust edge with
the dish edge by pushing inwards with your hands.
6. Preheat oven, place pie dish on upper rack, bake at 200C for 10 minutes. Remove from
heat and set aside.
Directions for pie fillings:
1. Cut all the potatoes into thin slices and steam until tender. When cooked, set aside the 80g
of potatoes for mashed potatoes. Tear the spinach leaves by hand into smaller pieces.
2. Slice veg nuggets, fry with olive oil, drain excess oil and let cool for later use.
3. Slice the button mushrooms, cook with remaining oil, season to taste with soy sauce, salt
and Italian spices.
4. Blend the remaining cooked potato slices, soymilk, and cornstarch into a paste in a food
processor.
5. Heat softened margarine in skillet; slowly blend in cake flour, little by little blend in the potato
paste, adding salt to taste.
6. Top piecrust in layers of potato slices, then spinach, then button mushrooms, then veg
nuggets, until 80% full.
7. Pour the potato mix on top to fill up to 90% of the crust.
8. Preheat oven to 200C, place pie dish on middle rack, bake with upper and lower heat turned
on for 20-25 minutes or until the centre of the pie is firm.
V eggie K ebabs H ot P late
Ingredients:
Button mushroom
3 pcs
Crispy tofu cubes
3 pcs
Green bell pepper
6 slices
Red bell pepper
3 slices
Yellow bell pepper
3 slices
Firm tofu slices
3 pcs
Shiitake mushroom
3 pcs
Cherry tomato
3 pcs
Bamboo skewer
3 sticks
Satay dipping sauce:
Water
cup
Veg satay paste
4 tbsp
Cornstarch
2 tbsp
Directions:
1. Thread all the ingredients in alternating layers on the skewers.
2. Mix cornstarch with water. Heat veg satay paste in skillet, stir in cornstarch solution; bring to a
boil, remove from heat.
3. Heat tbsp oil on a hot plate; fry both sides of kebabs until slightly browned. Pour satay
dipping sauce over kebabs. Serve.
30
S moked V eg H am with S oy C heese D elicacy
French baguette (1-cm-thick slice)
6 pcs
Potato
250g
Softened soy cream cheese
70g
Salt
tsp
Fuji apple pc Olive oil 3 tbsp
Loving Hut Cheerful Log (or any flavor of veg ham) 100g
Seasonings:
Black pepper
a pinch
Bay leaf
Italian mixed spices (any combination like rosemary, oregano, parsley)
6 pcs
tsp
Directions:
1. Steam veg ham for 10 minutes, let cool; steam potato for 30 minutes or until softened and
can be mashed by hand, let cool.
2. Pre-heat oven to 200C, arrange bread pieces on griddle, pour olive oil over evenly (about 1
tbsp), and sprinkle with Italian spices (extra amount), bake for 10 minutes inside oven or until
golden. Place on plate, leave aside.
3. Put veg ham in food processor, add 2 tbsp olive oil, and blend to a paste.
4. Add in potato, soy cream cheese, and salt, blend to a paste.
5. Finally stir in Italian spices and black pepper to taste.
6. Cut Fuji apple into extra thin slices, place on top of bread, scoop on a teaspoonful of cream
cheese + ham mash, garnish with coriander on top.
L aver H and Roll with C olorful V eggies & N uts
Flavored halved laver (dried seaweed)
1 package (20 sheets)
Egg-free mayonnaise as desired
Dry veg meat sprinkle, soya crunch, or black sesame powder as desired
Fillings: (Choose as you like from the following seasonal veggies, each measuring 1 cup)
1. Leafy vegetables: shredded cabbage, shredded purple cabbage, crinkly lettuce, etc.
2. Sprouts: bean sprouts, alfalfa sprouts, pea shoots, etc.
3. Stems/roots/flowers/fruits: shredded carrot, shredded bell pepper, blanched asparagus, blanched
mini corn.
4. Juicy fruit: apple strips.
5. Dried fruit/nuts: raisins, toasted and crushed walnuts, cashews, almonds, etc.
Directions:
6. Layer a laver sheet with various fillings, sprinkle with dry veg meat sprinkle, and squeeze on the
mayonnaise.
7. Roll up laver sheet to form a cone. Serve.
P astry-T opped S pinach with P otato & M ushroom
Ingredients:
Veg pastry
1 sheet
Onion
Spinach
50g
Veggie broth
Mushroom
100g
Potato
Potato flour (or mashed potato flakes)
Seasonings:
Olive oil
Salt
1 tbsp
1 tsp
Soy sauce
Italian spices
100g
2 cups
4 large
2 tbsp
tsp
as desired
Directions:
1. Peel and slice potatoes; soak in ice water for 10 minutes, drain dry, sprinkle with salt, steam for
10 minutes until tender.
2. Chop spinach, dice mushroom and onion.
3. Heat oil in skillet, fry mushroom and onion, season with salt, soy sauce, and Italian spices.
4. Add 2 cups of veggie broth, bring to a boil, and then add potato flour and stir well until it
thickens.
5. Layer baking dish with creamy mushroom soup, top with a layer of potato slices, and then
a layer of spinach; repeat the procedure until the dish is full, finally topping with creamy
mushroom soup.
6. Cut pastry into 1.5cm lengths and arrange in checkerboard pattern on top of dish, pressing the
ends firmly against the rim.
7. Pre-heat oven to 190C, bake for 15 minutes or until pastry turns golden brown. Serve.
31
V eggie W onton with Red C hili O il
Ingredients for wonton fillings:

Wonton sheets
1 package (500g)
Loving Hut veg ham paste (any flavor)
1 package (500g)
Sesame oil 2 tbsp
(when blending veg ham paste, add to adjust consistency)
Salt and pepper
tsp each
(optional; can use other spice instead to enrich the taste of veg ham paste)
Ingredients for red chili oil sauce: (Serves for 25 wonton sheets)
Red chili oil
1 tbsp
Chinese prickly ash powder
Vinegar
1 tsp
Crushed garlic (optional)
Soy sauce
tbsp
Coriander bits
Fructose
tsp
Celery bits
tsp
tsp
1 tsp
1 tsp
Directions:
1. Add salt and pepper to veg ham paste, process into paste with processor or juicer; add
sesame oil while processing until the paste turns into a sticky mass.
2. Fill each wonton sheet with some of the paste filling.
3. Boil water in pot; in the meantime prepare the red chili oil sauce for wontons.
4. Add salt to boiling water (to add taste to the wonton skin), switch to low heat and cook
until wontons float to the surface, ladle and drain dry before placing in dish.
5. Pour sauce onto wontons, sprinkle with coriander & celery bits.
Boiled A sian D umplings
Ingredients:
Dumpling sheet
Cabbage
Non-GM dry tofu slices
1 package (500g)
1 pack (300g)
8 pcs (170g)
Chinese mushroom
Bean vermicelli
8 pcs (25g)
1 coil/pack
Seasonings:
Oil
Salt
Sesame oil
3 tbsp
2 tsp
3 tbsp
Soy sauce
White pepper
2 tbsp
tsp
Directions:
1. Rinse and chop cabbage.
2. Soak Chinese mushroom; soak bean vermicelli in 90C hot water until transparent & half
done, and then chop.
3. Mince Chinese mushroom and dry tofu slices; saut Chinese mushroom with the cooking
oil, add the minced tofu and soy sauce, and fry while stirring to combine all ingredients
well.
4. Empty into a mixing bowl, add in chopped cabbage and bean vermicelli.
5. Add salt, white pepper and sesame oil, stir to mix in well, then wrap up fillings in
dumpling sheets to make dumplings.
6. Add 2 liters of water into a pot. Place all dumplings in boiling water for 3 minutes, then
add 100ml cold water and boil for another 2 minutes. Dish up and serve.
H omemade V egan M ayonnaise
Ingredients:
Grape seed oil
75ml
Salt
tsp
Non-GM soymilk 1 tbsp Vinegar 1 tsp
Organic sugar
1 tbsp
Utensils:
A small hand blender, a mixing bowl
Directions:
1. Put sugar, salt, and soymilk into mixing bowl; stir for about 2 minutes to combine thoroughly.
2. Add in 10ml of oil, and then whisk continuously with hand blender for about 2 minutes; add oil again and
repeat the process until all the oil is mixed in. As you add the oil, you will find the mayonnaise getting thicker
and firmer.
3. Finally, add in the vinegar. Stir to combine in well.
32
V eggie O saka Pancake with BBQ S auce
Ingredients for batter: (Serves 2)

All-purpose flour
200g
Water (or veg broth)
280g
Salt
tsp
Carrot
30g
Loving Hut Teriyaki Log veg ham
30g
Shiitake mushroom (or king oyster mushroom, elm mushroom etc)
30g
Spinach leaf (use only leafy part, or substitute with cabbage during off-season)
50g
Ingredients for Osaka BBQ sauce: (Just combine)
Non-GM mushroom soy paste
30 ml
Fructose
30 ml
Veg dark vinegar
30 ml
Tomato ketchup
10 ml
Seasonings & garnishing:
Grape seed oil
2 tbsp
(has a high smoking point, which is good for high temperature frying.
Alternatively, any other veggie oil can be used)
Laver powder, Toasted white sesame seeds, Egg-free mayonnaise
as desired
Directions:
1. Pour water into bowl, add flour and salt, beat with manual beater, leave aside for 20 minutes.
2. Cut veg ham, carrot, mushroom, spinach into small shreds; fry veg ham with a little oil.
3. Add to the pancake mixture in the bowl and stir to combine well.
4. Get ready a non-stick skillet, adding 1 tbsp oil to it, and turn on heat. Pour a half portion of
the batter into skillet, reaching up to about 1.5cm, fry on medium heat for about 4 minutes or
until bottom part becomes golden brown and crispy (if a large frying pan is used, let batter fry
for about 2 minutes first. When the bottom sticks to the pan surface, move using two tongs
or wooden spatulas).
5 .When the bottom turns golden brown and crispy, flip it over and spread BBQ sauce evenly to this side. When the second side is cooked, flip back over
again to fry the BBQ sauce side for a while.
6. Squeeze on mayonnaise, sprinkle with laver powder and sesame seeds. Serve hot.
Veggie Wonton with S pinach & M ushroom
Ingredients:
Wonton wrap sheets (150g)
Red bell pepper
50g
Spinach 50g Yam 150g
Mushrooms
50g
Almond slices
as desired
Seasonings:
Olive oil
Salt
Soy sauce
1 tsp
tsp
tsp
Italian spices
Black pepper
as desired
as desired
Directions:
1. Rinse and dice all veggies. Bake almond slices for 10 minutes at 200C.
2. Heat olive oil in skillet, saut mushroom and red pepper for a while, adding yam immediately
before turning off heat. Season with salt and soy sauce.
3. Empty contents from (2) into a container, sprinkle with Italian spices and black pepper.
4. Stir in chopped spinach; combine all ingredients.
5. Wrap filling into the wonton sheets, folding in half diagonally into triangular shape.
6. Add a little oil to skillet, line with (vegetarian) wontons, fry a bit, add 30ml water then cover with
lid. Cook until water evaporates and wontons turn slightly golden. (Do not overfry or the wontons
will become hard, which is less delicious).
Korean Kimchi S oup with Rice C akes
Ingredients:(Serves 1)
Korean tube-shaped rice cake 8 mini pcs
Vegan napa cabbage kimchi cup
Vegan kimchi soup base
cup
Seasonings:
Oil
Celery bits
tsp
as desired
Veggie broth
250 ml
Shiitake mushroom (chunked, stem removed) 1 pc
Oily tofu (cut into chunks)
1 pc
Coriander bits
as desired
Directions:
1. Bring to a boil in a pot with oil, veggie broth, napa cabbage kimchi, kimchi soup base, and Korean
rice cake pieces; continue to simmer on low heat for 10 minutes.
2. Add mushroom, tofu; bring to boil again.
3. Turn off heat, add celery and coriander bits. Serve hot.
33
F resh F ruit J elly
Ingredients:
(A): Strawberry (sliced)
2 pcs
Konjac (elephant yam) powder
30g
Kiwi (diced)
1 pc
Sugar
1 tsp
Mango (diced)
pc
(B): Blueberry juice
100 ml
Konjac (elephant yam) powder
30g
Organic soymilk
200ml
Directions:
(A): Mix konjac powder with sugar; turn off heat when water boils; add konjac & sugar mixture to
water, stir well to form konjac liquid; pour into molds or cups, add in fruit; store in fridge to let
solidify. Ready to serve.
(B): Heat organic soymilk, add portion of konjac powder, stir well; pour into molds or cups to let
solidify. Heat blueberry juice, add in the rest of konjac powder, stir well; pour over solidified
soymilk jelly, and return to fridge to complete setting. Ready to serve.
May adjust the firmness of jelly by varying the amount of konjac powder used.
May replace konjac powder with agar shreds, Jelly T, or other types of vegan jelly.
S ago Pudding with C oconut M ilk
Ingredients:
Sago 200g Vegan butter 1 tbsp
Raw sugar
7 tbsp
Coconut milk

200ml
Custard powder
5 tbsp
Pudding cups
4
Cornstarch
5 tbsp
Fillings:
Red bean paste (for 4 portions) 4 tbsp
Directions:
1. Rinse sago and soak in water for 15-20 min; while stirring with wooden spoon, cook with 5
times as much water until well done - should then appear transparent. Remove from heat,
cover with lid for 5 min - this serves to cook through the sago; finally pour through a fine
sieve, and then rinse with cold water.
2. Pour sago into pot, add coconut milk, stir well; add cornstarch and custard powder a little a
time, filtering through a sieve, stir well; and then add vegan butter and raw sugar. Cook on
low heat to make sago paste.
3. Divide red bean paste into 4 portions, press into round flat shape using plastic wrap, leave
aside.
4. Pour sago paste to fill of cup, add red bean paste, fill up with sago paste to the top.
Baking for 10-15 min will do. May sprinkle a little sugar on top, and then scorch it to golden
brown with a rod lighter.
May use fruit such as banana or mango, or lotus seed paste, to replace red bean paste.
Be careful to avoid using types of red bean paste with animal substances (such as lard) in them.
F resh F ruit Popsicle
Ingredients:
Orange 1-2 pcs
Strawberry
10 pcs
Kiwi 2 pcs
Popsicle mold
3
Directions:
1. Squeeze juice out of orange; leave aside.
2. Peel skin off kiwi, cut into chunks, and blend to
juice.
3. Remove leaves from strawberries, rinse and cut
into chunks, and blend to juice.
4. Pour orange juice, kiwi juice and strawberry juice
into separate molds, ensuring lids are on. Store
inside freezer for at least 6 hours until solidified.
May replace with your favorite fruit juice, or
simply use ready-made juice for the popsicle.
34
Vegan S trawberry P ie
Ingredients for piecrust:

Cake flour
200g
Organic sugar
60g
Vegan bittersweet chocolate 50g
Non-GM soymilk
60 cc
Olive oil or grape seed oil
45 cc
Vegan margarine
40g
Ingredients for filling (vegan cheesecake mix):
Non-GM soymilk
250 cc
Cake flour
25g
Organic sugar
40g
Loving Hut soya lecithin 1 tbsp
Garnish:
Organic strawberry
1 box
Vegan Jelly-T powder
tsp
Organic sugar
tsp
Water
2 tbsp
Directions for piecrust:
1. Put sieved flour in mixing bowl, follow with vegan margarine and olive oil; hand mix
flour and oil into a grain-like texture.
2. Add soymilk, knead into dough, but do not overdo or else dough turns gummy
(gluten forming) and pie will not be crispy.
3. Wrap dough with plastic wrap. Leave inside fridge for 30 minutes.
4. Return now-fermented dough to work surface, sprinkle with flour, roll into a round
shape, and fit into mold.
5. Reshape piecrust, poke some holes into the dough using a fork; cover with foil,
top with a layer of soy beans. (This practice of using a layer of soy beans is to
prevent piecrust from rising while being baked.)
6. Pre-heat oven to 180C and bake for 15-20 minutes.
7. During the last 3 minutes remove the layer of soy beans and foil, return to oven
and bake until golden brown.
8. Dissolve chocolate in a pan or bowl over hot water and spread onto baked piecrust.
Directions for filling:
Assembly & garnish:
1. Sieve cake flour.
1. Rinse strawberry, remove base, wipe dry.
2. Mix soya lecithin with soymilk first, and let stand for 10 minutes.
2. Garnish pie with strawberries.
3. Empty all ingredients into pot, stir while cooking until it boils.
3. Combine tsp vegan Jelly-T with tsp sugar, add 2 tbsp of water, bring to a
Allow to cool a little, then pour into piecrust.
boil, let cool; smear onto surface of strawberries.
A romatic M uffin with A pple, C innamon & Brown S ugar
Ingredients:
Bread flour
130g
Baking soda
tsp
Oil 2 tbsp Baking powder tsp
Water
140ml
Cinnamon powder
tsp
White vinegar or fruit vinegar 1 tbsp
Brown sugar
80g
Small size apple
1 pc
Salt
tsp
Castor sugar (as garnish)
some
Directions:
1. Peel the skin off apple; peel several thin slices of the flesh as garnish. Dice the remainder, set aside.
2. Combine bread flour, baking soda, baking powder, and cinnamon powder; and then sieve. Add salt and
brown sugar; stir to mix together well.
3. Add water and stir in slowly, then stir in 2 tbsp oil.
4. Add in the diced apple.
5. Finally add 15ml vinegar, stir slowly.
6. Pour batter into mold, coil up apple slices into a rose shape, and place in the center of batter.
7. Bake muffin inside a pre-heated oven to 165C for about 20-25 minutes. Poke with a skewer - if it
comes out clean and not moistened by batter, the muffin is perfect and ready!
H earty O range Pound C ake with F lax S eed
Ingredients:
Organic bread flour
240g
Olive oil
90cc
Baking soda
1 tsp
White vinegar/fruit vinegar
2 tbsp
Organic sugar 80g Flax seed 4 tsp
Fresh orange juice 100cc Water 200cc
Salt tsp Soya lecithin 1 tbsp
Directions:
1. Combine and sieve bread flour and baking soda, then set aside. Juice orange and also set this aside.
2. Boil flax seed in water for 2-3 minutes, then turn off heat (will thicken); add salt, sugar, and soya lecithin
(dissolve in warm water for easier mixing with batter later on). Stir well, let stand.
3. When sugar and soya lecithin dissolve completely, slowly add olive oil and orange juice, stirring to mix well.
4. Add all wet ingredients (except vinegar) to bread flour and baking soda; stir moderately to combine. Preheat oven to 190C.
5. Finally add vinegar to batter, stirring slowly to combine.
6. Bake batter in 190C oven for about 30 minutes. Just after 10 minutes have passed, take out batter to
cut a line along the center, letting the cake bulge up a bit and also to have a cool look! When baking is
complete, enjoy this succulent dish warm or chilled.
35
Be Vegan,
Make Peace
ga
W
or
ld
Or
ic
Ve
ga
a
nL
e
P
ifestyle for a
u
cef
For more information on vegan living, including plant-based recipes, cooking shows,
and other nutritious info, please visit the following websites:
http://www.vegan-nutritionista.com/index.html
http://www.chooseveg.com/vegan-recipes.asp
http://www.nutritionmd.org/index.html
http://www.vegkitchen.com/
http://fatfreevegan.com/
http://vegweb.com/
http://www.vegguide.org/
http://www.veganoutreach.org/guide/
http://www.tcolincampbell.org/courses-resources/calendar51/
http://www.peta.org/living/vegetarian-living/recipes/default.aspx

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B E VE GAN, MAK E PEACE

FAST VEGAN RECIPES

Prepare Food with Love

International Vegan Recipes

As well as providing the healthiest nutrition

Regarding the eating of animal flesh and abstinence

ALL MEATS EATEN BY LIVING BEINGS ARE OF

~ Selections from the Bah Writings on Some Aspects of Health

... The most important thing is to stop killing... because

~ Teachings of the Saints, About Keeping

I am come to end the sacrifices and feasts of blood, and if

~ Gospel of the Holy Twelve

~ Mencius, King Hui of Liang, Chapter 4

Since you...cannot bring killed animals back to life, you are

ALLAH WILL NOT GIVE MERCY TO ANYONE,

He who desires to augment his own flesh by eating the flesh

And whatsoever man there be of the house of Israel, or of the

A true monk should NOT ACCEPT SUCH FOOD

~ Leviticus 17:10, Holy Bible

Do not go into the mountain to catch birds in nets, nor to

Those mortals who consume marijuana, flesh and wine - no

Those plants, I, Ahura Mazda (God), rain down upon

The offering to the deities of meat obtained by killing

B E VE GAN, MAK E PEACE

Theoretical physicist &

Chinese philosopher &

Animal rights activist and president of

American DJ, singer-songwriter,

Legendary track and field athlete, 9-time

Professional basketball player and

Coretta Scott King

Widow of Dr. Martin Luther King

Award-winning TV legal expert

Actress (Batman & Robin, Clueless)

Lowers blood pressure

~ Supreme Master Ching Hai

Pork, fresh, leg

Peanuts, spanish, raw 26.150

Beans, kidney, royal

Leonardo adhered to a vegetarian diet for ethical reasons. He said: He

Based on a 100g serving

For further information, please see the websites listed below:

MFA Blog http://www.mfablog.org/2010/09/veganism-the-diet-of-champions.html

Silverstone is noted for being an animal rights and environmental activist.

B E VE GAN, MAK E PEACE

Your Healthy Recipes

3 cups of soy beans

Step 1: Soak 3 cups of dried organic soybeans in water overnight,

Soy milk can also be used as a dairy-free substitute in milkshakes,

natural nigari salt

apple cider vinegar

calcium sulfate (gypsum)

B E VE GAN, MAK E PEACE

Your Healthy Recipes

2 pieces about 50cm in length and width

B E VE GAN, MAK E PEACE

Your Healthy Recipes

Dried bean curd

Apple cider vinegar

Equipment: Blender or food processor

P repare F ood with L ove

~ The Supreme Master Ching Hai