Vegetarian Diet / Recipes

Part 2

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Soya Butter

2 heaped Tblsp soya flour
1 cup water
pinch salt
1 cup oil

Mix soya flour with water. Place in a saucepan on a medium heat and cook until it boils, then cool. Add pinch of salt. Put in blender (it is still very runny at this stage) and add oil slowly until it thickens. Will keep for approx. 2 weeks in the refrigerator.

Soya Cheese

3 Lt Soya milk
35 ml lemon juice
pinch salt

Add lemon juice to Soya milk and leave it in a warm place until it turns sour and thickens. Strain off the whey, put the curds in a saucepan and cover with cold water. Bring to the boil, then strain out as much moisture as you can. Press well to get out every last drop. Add salt and place in cheesecloth or a clean tea towel and hang in a cool place overnight (in fridge in hot weather) to firm the cheese. This will last up to 2 week in the fridge.

You can add herbs, chopped garlic etc. to this before you hang it up. When chilled it will slice nicely.

Soya Spread

1 cup cooked soya beans
1/2 cup water, approx.
1/4 tsp salt
1/2 tsp herbs (Salad Herbs is nice)
2 Tblsp lemon juice

Soak 1/2 cup soy beans overnight, then cook for approx 2 hours. Place all ingredients in the blender and blend till smooth. Lasts up to 2 week in the fridge.

Date Spread

1 cup dates, chopped
1/2 cup lemon juice
1 Tblsp carob powder

Place dates and lemon juice in saucepan and simmer. Stir while simmering until the dates are mushy. You may need to add some water. Remove from heat and add carob powder.

Homemade Peanut Paste

2 cups roasted peanuts
1 cup water
pinch salt
1 Tblsp tahini paste (optional)

Blend dry peanuts in blender to make a fine powder. Add water and salt. To make a smoother paste, add the tahini and beat until blended.

Millet Spread

1 cup cooked millet
1 Tblsp agar agar
1 cup water
1/4 cup cashews
1/2 tsp salt
1 med cooked carrot

In a small pan, stir agar agar into water. Let stand 5 minutes. Cook over high heat till agar agar is dissolved and liquid is clear. Blend all ingredients till creamy smooth. Pour into container and chill. Do not freeze.

Herb Spread

2 cups millet spread
1 tsp dill weed or seeds
1/2 tsp oregano
2 cloves garlic
salt to taste

Mix all ingredients together.

Avocado Spread

1 ripe avocado
2 tsp lemon juice
1 clove garlic (optional)
salt to taste

Mash avocado and add crushed garlic, lemon juice and salt. Makes a good dip or spread on crackers.

Currant Jam

2 cups dried Currants
Grape juice

Place currant in a saucepan and pour in just enough juice to cover them. Bring to the boil, simmer 10 minutes. Pour into blender and whiz till smooth.

Apple-Apricot Jam

2 cups apples, dried or fresh
1 cup dried apricots
1 cup dates

Chop all ingredients and add just enough water to cover and simmer for 10 minutes. Blend until smooth.

Apple-Date Spread

2 small apples
1/2 cup dates
1/2 cup water
cooked rice or oatmeal (optional)

Cook diced, peeled apples with dates and water till tender. Blend till smooth, adding the rice or oats if a thicker consistency is needed. Blend.

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Boiled Fruit Cake

1 x 450g crushed pineapple
125g butter
400g fruit medley or mixed fruit
1 cup sugar (or 1/2 cup honey)
pinch salt
2 cups wholemeal flour
2 eggs or egg replacer

Boil first 6 ingredients in a saucepan for 10 minutes. Allow to cool. Add flour and eggs last. Place mixture in 18cm round tin lined with grease proof paper. Cook med oven 1 hour. Leave in tin for 10 minutes before turning out.

Carob Fudge Frosting

4 Tblsp carob powder
1 cup boiling water
1/2 cup dates
1/2 cup peanut paste

Whiz first three ingredients in blender. Stir in remaining ingredient. Chill.

Easy Fruit Cake

1 Kg of mixed dried fruit - your choice
2 cups water and/or fruit juice
2 cups wholemeal flour
4 Tblsp Tahini (optional)

Boil fruit in water for 2 - 3 minutes. Leave to cool for 30 minutes. Add tahini and mix well. Mix in flour and spoon into a liked oiled tin. Place pecans/almonds on top to decorate. Bake in moderate oven for 1 hour.

Banana Cake

4 oz butter
1/2 cup honey (or to taste)
2 eggs or egg replacer
1 tsp vanilla
3 - 7 bananas, mashed (the more plentiful they are the more you can use)
1/3 cup currants
1 Tblsp milk powder
2 - 3 cups wholemeal flour

Mix all ingredients using enough flour to make a stiff mixture. Place in a 18 - 20 cm cake tin and bake in a moderate oven for 1 - 1 1/2 hours.

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Soya Base

  1. Soak 2 cups of soya beans for 24 hours. It is best to soak them in 1.2 Lt of water and change the water 4 times during the soaking time. Refrigerate the soaking beans to keep them fresh.

  2. Place soya beans in a saucepan with 1 cup of water for every cup of beans. Place on a low heat and simmer, not boil, for 30 minutes. Place 2 cups of beans and 2 cups of water in blender at a time, and blend until smooth.

  3. Place liquefied beans in a teflon saucepan to prevent sticking, and cook for approx. 10 min. If you don't have a teflon saucepan, stir constantly to prevent sticking.

  4. This soya base is now ready for milk, butter, pies, or puddings. This can be frozen for future use.

Soya Milk

1 cup Soya Base (above)
2 1/2 cups water
1 Tblsp honey
1/2 tsp salt

Blend all ingredients together. Adjust flavourings to your taste. May strain for a smoother milk if desired.

Cashew or Almond Nut Milk

1 cup raw cashews or almonds
6 cups water
pinch salt
4-6 dates (optional)
1 Tblsp honey (optional)

Blend all ingredients in blender. Stir and shake well each time before pouring. Can be used over hot or cold cereals and for cooking.

Barley Milk

1 cup cooked barley
3 cups water
1 1/2 tsp vanilla
1 1/2 Tblsp honey
1/2 tsp salt

Blend together in blender and add more water to thin down to desired consistency.

Rice Milk

4 cups hot water
1 cup cooked white or brown rice, still hot
1 tsp vanilla
1 Tblsp honey or to taste

Place all ingredients in blender and blend until smooth. Allow to settle, approx. 30 minutes. Then carefully pour milk off leaving most of the sediment.

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To make your favourite mince dishes just replace the mince with:-

  • mashed Sanitarium Nutmeat, Rediburger, or Nutolene.

  • Sanitarium TVP or Vita-burger - 1 cup boiling water to 1 cup of TVP or Vita-burger and a Massell Ultracube stock cube. Allow to stand while it absorbs the water.

  • cook up some dried beans or use 4 bean mix, mashed into a paste.

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Brown Lentil Roast or Patties

1 1/2 cups cooked brown lentils put through a sieve
2 cooked and mashed medium potatoes
1/2 cup tomato puree
4 Tblsp wholemeal flour
2 Tblsp vegetable oil
1 small onion, chopped
1 tsp marmite or vegemite

Place oil, onion, and marmite in a pan a cook till onion is tender. Then stir in flour and tomato puree and stir till smooth and thick. Mix all ingredients together and bake in an oiled dish in a moderate oven for about 1 hr or mould into patties and place on tray, and bake for 15 minutes or until firm, on each side. If mixture too thin, especially when making into patties, add some bread crumbs.

Herbed Honey Rissoles

1 pkt Sanitarium Vita-Burger or Mince TVP (2 cups soaked in 2 cups boiling water)
2 tsp dried tarragon leaves
2 tsp dried basil leaves
4 Tblsp honey
1 Tblsp dark soy sauce
1 med onion, chopped finely
1 clove garlic, crushed (optional)
1 Massell Ultracube - chicken flavour
1 cup stale breadcrumbs
2 eggs or egg replacement

Combine all ingredients in bowl. Shape mixture into rissoles. Place on a greased try and bake in a moderate oven for 10 - 15 minutes. Turn over and bake for another 10 - 15 minutes.

Rolled Oat Patties

1 onion, chopped
1 Tblsp oil
1 tsp marmite
1 tsp mixed herbs
1/2 cup chopped walnuts (or 1 Tblsp peanut butter)
1/2 cup milk
1 cup rolled oats
1 egg or egg replacer

Fry onion in oil until limp. Add marmite, herbs and walnuts and simmer 2 minutes. Beat egg and milk together and add rolled oats. Combine both mixtures and let stand for a while. If not stiff enough add breadcrumbs. Roll into patties and bake in a moderate oven for 10 - 15 minutes each side, or drop patties into boiling mixture of 1 pkt mushroom soup with 3 cups water, simmer 45 minutes.


2 cups Sanitarium Vita-Burger of Mince TVP
2 cups boiling water
1 Massell Ultracube - beef flavour
1 Tblsp oil
1 med onion, chopped
1 cup dry breadcrumbs
2 eggs or egg replacer

Pour boiling water over the Vita-Burger and Ultracube, cover and let stand 10 minutes. Combine all ingredients and form into patties. Bake on a greased tray in a moderate oven for 10 - 15 minutes each side, or fry in a little oil.

Sunflower Seed Balls

1 cup sunflower seeds, ground
1 Tblsp plain flour
2 onions, chopped and steamed
2 Tblsp savoury yeast flakes (optional)
1 cup breadcrumbs

Combine all dry ingredients. Moisten with steamed onion. Add a little water if not moist enough. Form into balls. Bake in a moderate oven till golden brown. These are nice in a gravy or thickened tomato or mushroom soup.

Cashew Balls with Pasta and Tomatoes

2 cups raw cashews
2 eggs or replacer
1 cup breadcrumbs
1 Tblsp olive oil

Tomato Sauce
1 Tblsp olive oil
1 clove garlic, crushed
1 onion, chopped
4 tomatoes, chopped
2 Tblsp tomato paste
2 tsp oregano
1 tsp basil
1 1/2 cups water

4 cups cooked pasta

Blend nuts finely. Combine nuts, eggs and breadcrumbs, and mix well. Shape into small balls. Heat oil in fry pan over medium heat and cook balls until golden brown. Drain on absorbent paper.

Saute garlic and onion in oil until onion in limp. Add tomatoes, tomato paste, oregano, basil and water and bring to the boil. Simmer for 20 minutes. Add cashew balls to sauce, and serve over pasta.

Vegetarian Frankfurts

2 cups cooked brown rice
1 stick celery, chopped
2 onions, chopped
2 Tblsp soy sauce
2 cups breadcrumbs
1/2 cup chopped walnuts
1 Tblsp soya flour
1 Tblsp gluten flour
2 Tblsp besen flour (chick pea flour)
1 tsp sage
1 tsp sweet basil
salt to taste

Simmer onions and celery in 1/2 cup water and soy sauce. When tender add to rice. Add remainder of ingredients and mix well. On a plate covered with wholemeal flour place heaped teaspoonfuls of mixture. Roll in flour and roll in hands to form frankfurt. Fry in a little olive oil in a non-stick pan. Yields approx. 60.

Rediburger Roast

1 can Sanitarium Rediburger
2 cups cooked brown rice
2 cups seasoned breadcrumbs
3 eggs or egg replacer
1/3 cup olive oil
1 med onion, chopped
1 small can mushrooms, chopped
1 Tblsp finely chopped parsley
1 cup hot water
1 Tblsp marmite or vegemite
1 Tblsp butter

Mash the Rediburger with a fork. Add the rest of the ingredients except the last 3. Place in greased casserole dish. Mix last 3 ingredients and pour on top. Bake in 180 Degree oven for 1 - 1 1/2 hours.

This can be easily turned into patties by leaving out the hot water and butter, and moulding into patties and baking to 10 - 15 minutes each side in moderate oven.

Chick Pea Loaf

2 cups cooked chick peas (3/4 cup dry)
2 cups cooked brown rice
1 cup breadcrumbs
1 large onion, chopped
1/2 cup tomato puree
1/2 tsp sweet basil
1 tsp oregano
2 Tblsp soy sauce
2 Tblsp parsley

Place tomato puree, oregano and soy sauce in saucepan and heat (do not boil) for 5 - 10 minutes to get good flavour. Mash chick peas with potato masher. Combine all ingredients with tomato puree. Spoon into casserole dish, pack down firmly and cook covered in moderate oven for 45 - 60 minutes.

Macaroni Loaf

First Layer
1 Tblsp oil
1 small onion, finely chopped
1/2 430g Sanitarium Casserole Mince
2 Tblsp Torula Yeast (optional)
1/2 cup grated carrot
1/2 tsp dried basil
2 Tblsp chopped parsley

Second Layer
1/2 cup low fat cottage cheese
3/4 cup milk
2 eggs or replacer
1 tsp flour
1/2 tsp salt
2 cups cooked macaroni

Saute onion in oil until tender. Add remaining ingredients for first layer and mix well. Spoon mixture into lightly greased 9 x 26 cm casserole dish.

For second layer combine all ingredients into a bowl and mix well. Pour macaroni mixture over top of casserole mince mixture. Bake in a moderate oven for 1 hour.

Cottage cheese can be replaced by 1/2 cup cooked and pureed rice, soya beans, or any white beans.

Basic Roast

1 cup soaked chick peas
1/2 cup pecans or walnuts
1/4 tsp oregano
1 onion
1 cup rolled oats or breadcrumbs
1 1/2 cups water
1 clove garlic
2 Tblsp wholemeal flour

Blend water and soaked chick peas, until fine. Add onion quartered and blend. Then the garlic and blend. Add pecans and flour then blend. Pour into a bowl and stir in the oats or breadcrumbs. Pour into an oiled casserole dish and bake in a moderate oven for 45 minutes. Serve with gravy or on its own with steamed vegetables or salad.

Carrot Loaf

1 cup fresh breadcrumbs
2 cups grated carrot
2 eggs or replacer
pinch of salt
1 onion, chopped finely
1 Tblsp peanut butter mixed with hot water
Milk to mix

Mix all ingredients together. Bake in a moderate oven for 1 hour.

Potato Patties

750 g potatoes, peeled and cooked
1/2 cup rice, cooked and pureed with a little water
1 egg or replacer
4 shallots, chopped
3/4 cup wholemeal flour
2 Tblsp milk
1 cup dry breadcrumbs

Place potato in a large bowl and mash. Mix in rice, egg, shallots and flour and stir well. Refrigerate mixture until cold. Divide into 12 equal portions and shape into patties. Dip patties into milk then breadcrumbs. Refrigerate for 30 mins. Fry in a little oil until golden brown both sides.

Vegetable Fritters

3 cups of grated or finely chopped vegetable (potatoes, sweet potatoes, onions, carrots, peas, corn, mushrooms)
2 cups wholemeal flour
1 teaspoon salt
1 egg or egg replacer
1 Tblsp oil
1 cup hot water

Mix together well. Place spoonfuls into hot fry pan which has been either lightly oiled or sprayed with cooking spray. When brown underneath, about 5 minutes, turn and cook other side. Serve hot or cold.

Sweet Potato Cakes

500g sweet potatoes
125g butter
3 eggs or replacer
125g flour

Boil and mash sweet potatoes. Beat butter and eggs, and add to potatoes, mixing well. Add flour and mix. Roll out and shape into thin cakes. Bake in a hot oven. Sugar or honey can be added if you like sweeter cakes, or herbs if you prefer savoury.

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Bean Salad

500g green beans, cut and cooked
1/2 capsicum, chopped
1 tin four bean mix
1 small onion, chopped

Mix together including the juice from the tin, and serve.

Potato and Bean Salad

500g small potatoes, cooked and sliced
2 cups green beans, cut and cooked
4 shallots, chopped
1 1/2 Tblsp olive oil
pinch salt
1/2 tsp Italian herbs

Place first three ingredients in a bowl and toss. Mix last three ingredients into a dressing and pour over the other. Toss gently.

Green Salad

Go through your fridge and/or garden for anything green - lettuce, cabbage, shallots, celery, parsley, wombock - Chinese cabbage, comfrey, sweet potato leaves, broccoli, cauliflower - chop roughly. Serve with other salad.

Tossed Salad

3 Tomatoes, diced
1/2 cucumber, diced
1 carrot, grated
2 sticks celery, chopped
1 med tin 3 or 4 bean mix
1 tin asparagus
1 small tin mushrooms, chopped
Lettuce, cabbage or wombock.

Extra flavouring:
Basil, Parsley, 3 in one, Chives, Mint

Mix ingredients together adding enough lettuce, cabbage or wombock to make it look nice. You can add one or all of the herbs mentioned above for extra flavouring - fresh herbs are definitely better than dried for this.

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Zesty Tomato Sauce

1 x 450g can tomatoes
1 onion
1/2 tsp basil
1/2 tsp salt
1/2 tsp dill weed or seeds
1 Tblsp lemon juice

Whiz all ingredients in processor until smooth. Simmer 25 - 30 minutes until thick.

Simple Gravy

1 small onion, chopped finely
1 heaped tsp vegemite or 1 Massell Ultracube
1 cup water
1 Tblsp cornflour

Fry onion in a little oil until brown. Add vegemite and most of the water, reserving a little to mix with the cornflour. Simmer till vegemite or Ultracube dissolves. Add the cornflour mixed with the rest of the water, a little at a time, stirring constantly. Simmer till thick.

The flavour can be varied by adding mushrooms, tomato paste or herbs.

Mushroom Sauce

1 pkt mushroom soup
1 cup water

Mix the mushroom soup with the water and simmer. If too thin add an little cornflour mixed with water, if too thick add more water.

Quick Tomato Sauce

Mix tomato paste 1/2 and 1/2 with water e.g. 1/4 cup tomato paste to 1/4 cup water. Add some herbs if you desire.

Sour Cream

1 1/2 cups sunflower seeds
2 cups water
1 tsp salt
1/2 cup lemon juice
1/4 tsp garlic powder
1/2 tsp onion powder

Place all ingredients in blender. Blend till smooth. This is an excellent cream to serve with potatoes. A small amount of this cream blended with avocado or tomato is excellent dressing for salad.

© S. D. Goeldner.

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© S. D. Goeldner, February, 2013. Last updated July, 2020.

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