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E's cookbook

Vegan, vegetarian and seafood recipes. All of these recipes are either created from scratch by my wife and me or are adapted from existing recipes to our liking. When adapted, credit given to the original recipe and changes noted.

(24 Recipes) Created by E_JUST_E

Recipes in this Collection

(no ratings)

A healthy adaptation of a recipe found in a casserole cookbook

Submitted by E_JUST_E

Carbs: 4.6g | Fat: 9.8g | Fiber: 3.1g | Protein: 16.2g | Calories: 220.6
O.K. 2.7/5
(3 ratings)

A low fat-high protein version of an easy dish. Left-overs heat great for lunch

Submitted by E_JUST_E

Carbs: 36.4g | Fat: 4.5g | Fiber: 5g | Protein: 22.6g | Calories: 252.8
(no ratings)

When last on vacation at Pass-A-Grille, Florida, our favorite dish was a very refreshing ceviche at the Black Palm restaurant. When we asked, they told us that it contained mangoes and orange juice. Here is a recipe inspired by that dish. Very low in fat, carbs and calories and high in protein. A great summer course that pairs well with grilled corn on the cub.

Submitted by E_JUST_E

Carbs: 10.1g | Fat: 1.6g | Fiber: 0.6g | Protein: 21.4g | Calories: 143.3
(no ratings)

This recipe is shown with Surimi (imitation crab meat) but you can substitute any protein of your choice cooked and cut into small pieces: Beans, chicken, shrimp, fish. A very quick snack or a part of a tapas meal

Submitted by E_JUST_E

Carbs: 15.1g | Fat: 3g | Fiber: 1.9g | Protein: 12.9g | Calories: 138.1
(no ratings)

Hard to find a way to fit fiber and protein in your lunch or dinner? Tempeh to the rescue. This is a very easy recipe for one (easily doubled) that gives about 12g of fiber and 21g of protein in a low calorie package

Submitted by E_JUST_E

Carbs: 18.6g | Fat: 11.6g | Fiber: 11.5g | Protein: 24.8g | Calories: 278.4
Whole Wheat Penne with Sun Dried tomatoes, Onion, Garlic and Olive Oil
Very Good 4.5/5
(13 ratings)

A healthy and easy version of a Northern Italy Classic

Submitted by E_JUST_E

Carbs: 47.7g | Fat: 8.7g | Fiber: 7.2g | Protein: 15.6g | Calories: 326.6
Incredible! 5.0/5
(2 ratings)

Submitted by E_JUST_E

Carbs: 28.2g | Fat: 12.4g | Fiber: 10.6g | Protein: 27.8g | Calories: 308.6
O.K. 2.5/5
(2 ratings)

Conch fritters are a great delicacy in Florida and the Caribbean. This is an adaptation of one of our favorite appetizers using whole frozen cooked clams instead of conch easily obtained everywhere and baking them instead of deep frying them. Makes 12 fritters as an appetizer or 2 dinner portions of 6 fritters each. Very easy and fast. About 5 minutes prep time

Submitted by E_JUST_E

Carbs: 8.7g | Fat: 1.1g | Fiber: 1.3g | Protein: 5.4g | Calories: 59
Vegan crispy
(no ratings)

Crispy potstickers are a great tasting Asian food treat, but each of these wonderful bites contain about 95 calories, 5 grams of fat, up to 350 grams sodium and less than a gram of fiber with 3 grams of protein. Here is a vegan alternative that is as tasty as the pork counterpart and is very low in fat.

Submitted by E_JUST_E

Carbs: 7.1g | Fat: 0.8g | Fiber: 0.9g | Protein: 2.4g | Calories: 44.9
(no ratings)

A very quick and healthy version of a classic comfort food. 3 ingredients.

Submitted by E_JUST_E

Carbs: 15.1g | Fat: 3.4g | Fiber: 1.3g | Protein: 7.3g | Calories: 117.5
(no ratings)

A tasty, low fat, low calorie, high fiber, high protein version of the original. Low Sodium and High Potassium are pluses. Faster cooking preparation mimics old day original slow cooking in Mediterranean villages

Submitted by E_JUST_E

Carbs: 49.1g | Fat: 4.1g | Fiber: 9.9g | Protein: 16.1g | Calories: 260
Incredible! 5.0/5
(2 ratings)

Very quick and easy. Heats great as left overs

Submitted by E_JUST_E

Carbs: 18.8g | Fat: 0.5g | Fiber: 5.8g | Protein: 14.5g | Calories: 116.8
Planet of the apes sushi roll
(no ratings)

Submitted by E_JUST_E

Carbs: 73.6g | Fat: 2.3g | Fiber: 5.4g | Protein: 9.8g | Calories: 352.8
Healthy Diner Style Vegetarian Breakfast: Eggs,
(no ratings)

Here is a healthy take on a traditional diner breakfast of scrambled eggs, bacon, hash brown patty and toast. In a dinner that will cost you about 900 calories and 50 g of fat, this filling recipe make over is about a third of that and still filling and great tasting with 20 grams of protein and 10 grams of fiber to hold you for hours.

Submitted by E_JUST_E

Carbs: 36.6g | Fat: 14.5g | Fiber: 10g | Protein: 20.6g | Calories: 355.4
(no ratings)

Jalapeno poppers are delicious appetizers and "bar food". Unfortunately they are breaded and deep fried. Here is an equally tasty healthier alternative

Submitted by E_JUST_E

Carbs: 2.6g | Fat: 4g | Fiber: 1.7g | Protein: 2.8g | Calories: 52.1
Lynne's special Vegan Chili
Good 3.8/5
(4 ratings)

A filling recipe for a slow cooker

Submitted by E_JUST_E

Carbs: 44.7g | Fat: 3g | Fiber: 18.6g | Protein: 56.9g | Calories: 348.2
(no ratings)

Submitted by E_JUST_E

Carbs: 24.5g | Fat: 6.2g | Fiber: 1g | Protein: 3.4g | Calories: 165.2
Cellophane noodles with shrimp, hijiki and shiitake
(no ratings)

A quick and healthy (less than 400mg sodium and about equal potassium) take on a Japanese noodle dish. Can be vegan if substitute Tofu for shrimp

Submitted by E_JUST_E

Carbs: 49.4g | Fat: 5.6g | Fiber: 3.6g | Protein: 19.5g | Calories: 313.6
Good 3.0/5
(1 rating)

Do you like cheese steaks but don't want to live with the 1000+ calories and all that saturated fat? Here is an alternative that provides a filling meal with 415 Calories, 13g of fat, 13 g of fiber, 38g of protein and 250% of vitamin C daily RDA

Submitted by E_JUST_E

Carbs: 48.3g | Fat: 13.3g | Fiber: 13g | Protein: 38.2g | Calories: 414.9
(no ratings)

Very quick and easy, great tasting and a filling snack, breakfast or desert

Submitted by E_JUST_E

Carbs: 26.6g | Fat: 2.6g | Fiber: 2.8g | Protein: 4.5g | Calories: 140.6
1
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