When I was young, my mother used to make a casserole that I loved. It is similar to shepherd's pie. It had mashed potatoes on the bottom, then peas and carrots, then chopped meat, then it had egg noodles on top. I decided that this was an easy "thing" to make, so I started with the mashed potatoes on the bottom. My Mom used canned peas and carrots, I decided to use frozen peas (less salt and sugar) and fresh carrots. I diced up a couple of carrots into small cubes and added a bag of frozen peas (I try to use organically grown vegetables and fruit as much as I can). I'd kind of mix the peas and carrot together, then put them in the casserole dish on top of the mashed potatoes. Then I added a layer of fake chopped meat (Green Giant makes a good one. It's called "Harvest Burger" and it is fat free and comes frozen in a zip bag that you can reseal and put back in the freezer when you are done). I then added egg free noodles (DeBoles makes very good egg free noodles. They have a Jerusalem artichoke variety and a whole wheat variety. I prefer the whole wheat variety, but it's harder to find in the stores) on top of it all. I put the whole thing in a medium oven and bake it until all the ingredients are heated and the noodles are crispy (but not scorched).

In my travels, I have found rice,soy and nut "milk" (I use unsweetened nut milk). I use tofu instead of soft cheeses or for smooth desserts and creamy sauces and dressings. There are many soy based meats. Besides the "chopped meat", I have found "beef" chunks, "chicken" chunks, "chicken" nuggets, etc. I also found that temped is a good substitute for chicken and fish chunks in salads and the like. (Tempeh is a soy based food that comes in slabs and you can find in most health food stores.) I have found soy "bacon", soy "cheese" (mozzarella varieties are common). Soy or rice based "ice cream" is also very easy to find (there are many different versions, flavors, varieties, etc.)

So, I guess you are interested in another quick recipe, right? Ok, how many of you out there like tuna salad? I use the same ingredients with chick peas instead of tuna. The chick peas are better if they are firm than in they are mushy (you can buy firmer chick peas in specialty kosher supermarkets, middle eastern stores, or health food stores or you can make your own firmer chick peas from dried chick peas).

You mash up the chick peas with a fork. Add whatever you like, chopped celery, chopped or sliced scallions, chopped or sliced olives, mayonnaise (soy based), etc. Put the mixture between two slices of whole wheat toast (with a smear of mustard and/or a leaf of red leaf lettuce) and you have lunch!

Check out my other squidoo lenses:
Strong Biblical Women
Why Be Vegetarian
Rosh Hashana
Vegetarianism: Getting Started 1
Strong Biblical Women 2
G-d and Forgiveness
Quick Vegan Cooking
Creating new recipes from old
Strong Biblical Women Part 3
Hanuka
About the Jewish Calendar
Christmas and the Jewish Single
Math Hints 1 -- Adding Fractions
Presidents1: George Washington

Check out my blogs:

Israel and it's Place in the World
Jewish Singles
Strong Jewish Women