Quick Meals
 
							 
Arriving home late from work and
								preparing a healthy delicious meal is a challenge at the best of times.
								Following are a few suggections, using some "starter" products. These products
								should be mostly available form regular supermarkets.
 
							 
1. Mushroom Risotto and a tossed
								salad.
 Risotto from scratch is quite time consuming, but there are
								"starter" packages, such as Lundberg risotto mixes, available in
								most supermarkets. You simply add water and a flavouring pack and simmer for 20
								minutes. Meanwhile, cook some mushrooms and chopped onions in olive oil and mix
								with the risotto. Serve with a tossed salad.
 
							 
 2. Salisbury Veggie
								Burgers
 - 2 veggie burgers
 - 1 small onion, thinly sliced
 -
							 2 tbsp olive oil

 Sauce - option 1:
 - 1 cup Bisto Instant Gravy
							 (vegetarian "beef" flavoured gravy)

 Sauce - option 2:
 - 2 tbsp
							 margarine
 - 2 tbsp flour
 - 1/4 tsp each of salt and pepper to taste

							 - 1 cup good quality vegetable stock

 Cook the veggie burgers and the
							 onion in the same pan with the olive oil (about 10 minutes.) If using the Bisto
							 Instant Gravy, prepare according to package instructions and set aside. If
							 using the second option sauce, melt the margarine over a medium heat, add the
							 flour, salt and pepper and stir well. Add the vegetable stock and continue
							 cooking and stirring until the sauce thickens. Place the onion on top of the
							 veggie burgers and add the sauce. Serve with mashed potatoes and peas. Serves
							 2. 

 3.Veggie Burgers, Spicy Fries

- 2 medium
							 potatoes
- 2 to 3 tbsp. olive oil
- Cajun Spice, salt, pepper

Wash
							 the potatoes, but do not peel. Slice lengthwise into chunky fries (about 1/2
							 inch thick.) In a roasting pan, toss the potatoes in the olive oil until well
							 coated. Sprinkle with the spices (Cajun Spice is very spicy, so be careful how
							 much you use.) Bake at 350F for 30-40 minutes, turning once while cooking. Cook
							 your favourite veggie burger according to package directions. Serves 2..
							 

 
							 
4. Veggie Fajitas Wrap
								flour tortillas in foil and warm in the oven. Meanwhile, "stir fry" some
								onions, red and green peppers, perhaps some other veggies. Chop some lettuce
								and tomatoes as toppings and serve with salsa and guacamole. Let everyone
								assemble his/her own fajita. 
5. Pizza from a mix.
 Start
							 with a pizza mix with crust and sauce. Add lots of veggies - onion, mushrooms,
							 tomatoes, olives, maybe even broccoli, and vegan or real cheese (or a mix) and
							 bake for 18 minutes.

 6. Falafel in a Pita Pocket
You
							 can make falafel from scratch, but there are a number of brands of mixes
							 available. Generally, you need only to mix with water, let stand for a few
							 minutes and shape into balls. You then fry them in vegetable oil until crisp.
							 Stuff the pita pockets with salad fixings and add the falafel, for a delicious
							 healthy meal.

7. Vegetable Medley with soy/maple syrup
							 sauce
- 1 carrot, peeled and sliced
- 1 celery stalk, cut into
							 2-inch pieces
- 1/2 head cauliflower, cut into florets
- 1/2 head
							 broccoli, cut into florets
- 6-8 mock meatballs such as Yves Veggie
							 Neatballs or Veggie Patch Portobello Mushroom Balls
- 2 tbsp soy
							 sauce
- 2 tbsp real maple syrup 

Cook the vegetables until just
							 tender crisp. Combine the soy sauce and maple syrup and warm in the microwave.
							 Also warm the mock meatballs. Toss all the ingredients together until the
							 vegetables are well coated with the sauce. Serve with rice.
Serves
							 2.

8. Turtle Island Foods
							 Tofurky Feast
 This actually takes about 1 1/4 hours to cook, but
							 the preparation is easy. Be careful to follow the directions (including
							 defrosting for 24 hours in the refrigerator.) The web designer suggests cooking
							 the vegetables separately from the "roast."

9.Take-Out
							 Meals
 We all resort to take-out probably more often than we like to
							 admit. Chinese, Thai, Indian, and Japanese restaurants offer tasty, healthy,
							 vegetarian meals, with lots of variety.