Recipes by Elizabeth Fiend



Tempeh, Tomato, Herb Sandwich
Recipe and Photos by Elizabeth Fiend
Part of the series “What Fiends Eat for Lunch”


Makes two sandwiches.  Time: 45 min. Active time: 20 min. Category: Vegan sandwich.


Ingredient Notes:

*Tempeh is unfortunately greatly overlooked in America.  Like tofu, tempeh is made from soy beans. But with tempeh the beans are kept whole and are fermented making it one of the all time most nutritious foods. Tempeh is a mineral powerhouse providing calcium, iron, riboflavin, niacin, magnesium, potassium, and copper and is 100% sodium free. It’s chunky with a nutty, slightly bitter taste. Purchase it at the natural foods store in the refrigerator case, usually next to the tofu.

* Only use home-grown flowers, or ones from a source that you know for sure are chemical free.

* Miso is a nutritious paste made from fermented soybeans. It‘s a traditional seasoning in Japanese cuisine. Miso is available in natural food stores in the refrigerated section. It comes in white, red and brown, the lightest color being the least salty.



Elizabeth Fiend

joins a line-up of cheese steak chefs on

NBC‘s “The Today Show.”

Al Roker tastes her vegetarian Cheese Fake and says Ah, yeah.”

Click here for a video of Elizabeth Fiend making her Vegetarian Cheese Fake.

Click here for Elizabeth Fiend’s recipe for her Vegetarian Cheese Fake.

Click here for a video to learn how to make wheat meat, the main ingredient in vegetarian/vegan cheese steaks.

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by Elizabeth Fiend

A SUPER QUICK and easy sandwich with a surprisingly sophisticated taste. Good quality bread and the right hot sauce make all the difference.

Preparation Time: 2 seconds

Category: Vegan / Vegetarian Recipe



Some guy made this sandwich for me while I was on tour with my band More Fiends in the Netherlands. I thought the idea was ridiculous until I tasted it — a peanut butter sandwich with hot sauce!?!? I say “some guy” because, frankly it’s all a blur. I think I was crashing in his apartment (hey don’t get funny, the whole band was there). But as for the “guy” himself, sorry dude, I can’t remember anything but the sandwich.

Later on I realized the idea for the sandwich is borrowed from the flavors of spicy peanut sauce and a Dutch guy would make this sandwich because of the Netherlands connection to Indonesia. [The later having been a colony of the former.]

For the bread, I like to use a hearty whole wheat with oats and seeds. My favorite brand of hot sauce, available from an Asian supermarket, is made by Huy Fong and called Sriracha. Its got a rooster on the bottle and a green lid. Sriracha is made from sun-ripened chilies which are ground into a smooth paste along with garlic. It is the absolutely best, most versatile hot sauce I’ve ever tasted.



Orange Creamsicle Cake



A favorite childhood memory of mine was running outside when the ice cream truck came around my block. I would always get the Orange Creamsicle ice cream bar. Orange sherbet coating over a rich creamy vanilla ice cream bar, this treat always spelled carefree days to me! I’ve duplicates these flavors as a refreshing, fruit filled cake. Yes, there really are two pounds of fruit in this cake!!!

Quick and easy. Dress up a store bought cake or if you have a favorite recipe, make your own angel food cake. You’ll get raves, trust me!! Only takes 1/2 hour (with store bought cake).


Category: Vegetarian, Dessert Recipe

OK, a cake’s a cake. It’s dessert and there’s no denying it. But I’ve tried made this cake more healthful by incorporating two pounds of fruit into the recipe. (I must be a genius!) Plus I’ve lightened up the custard filling by using yogurt and mascarpone cheese, a soft, sweet Italian cheese with half the calories of butter. And — angel food cake contains less fat than most other cakes.

Special tools: Angel-food-cake cutter. This looks kinda like an Afro comb. You first slide it down thru the cake poking little holes in to the cake which will enable you to then slice the cake with a regular knife. (If you don’t have one, it will be a little harder to slice, but not the end of the world.)

Use your favorite recipe for angel food cake. Or to save time use a store-bought cake.
8 oz mascarpone cheese
12 oz orange-cream yogurt
Two 15 oz cans mandarin oranges (drained)
8oz prepared whipped topping (if frozen, defrost) or fresh whipped cream
½ cup sliced almonds



Popeye’s Nutty Portabella Mushroom Burger



Quick and Easy, 1 Dish Meal

Serves 2 Human Beings or 8 Martians

Category: Vegan / Vegetarian Recipe

2 large portabella mushrooms
1/2 onion
4 cloves garlic
1/4 teaspoon cayenne pepper
1 teaspoon sesame seed oil
1/4 cup white wine (or white grape juice or water)
1/2 cup water (divided in to 2 parts)
2 cups fresh spinach (packed)
2 teaspoons white miso (or dash of soy sauce)
2 tablespoons pine nuts
2 whole grain rolls/buns


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Left — Kale and chard mingle with other garden plants. Right — Spy my lettuce growing among the Columbine. For the first time I put a net over it. This really helped because the birds were ‘giving it a hair cut.’ Photos by: Elizabeth Fiend

You’ve got your spinach, your bok choy (and a zillion other ‘choys’), your soft, dainty salad greens, yer sturdy kales and collards. Dandelion and mustard greens, Chinese broccoli, broccoli rabe, beet and turnip tops — they’re all part of the green family. I also include green, leafy herbs like basil, mint, parsley and cilantro in the green clan.

Lots of cultures celebrate greens in their cuisine, but with the exception of a few Southern favorites, your Standard American Diet (SAD) generally ignores these powerhouses of nutrition, taste and versatility. Still I was pretty surprised when a well-dressed, intelligent businesswoman said to me, “What you GROW kale in your yard?” And then proceeded to ask how I cooked it. I blurted out, “Like every other green” With a “duh” implied. Geez.


The next second I realized what my new column would be.

Greens! Are! Grand! You gotta get with them this fall and winter (and forever).

If you don’t like greens, you haven’t had them prepared properly. Or, prepared in a way you like. Greens go with or in almost everything. What do you like?

Quiche, omelets (and other egg dishes), burgers, chili (or any dish with beans), tomato sauce (or any dish with tomatoes), potatoes, Indian, African, Asian, Italian food? Greens, they go with all of these foods.

Polenta too. A few slices of baked polenta and a mess of greens, a glass of red wine — you got dinner.

Greens are super foods for sure. They have hardly any calories, a negligible amount of fat (if any) and they’re loaded, I mean really loaded with vitamins, minerals and antioxidants. Greens are even a great source of dietary fiber.



Mommy’s Baked Macaroni & Cheese (sort of)

by Elizabeth Fiend

[Yes, that really is my mother and father!]
Category: Vegetarian Recipe

One of my favorite childhood dishes was my Mom’s macaroni and cheese. She always made it with macaroni shells, lots of good cheddar cheese and a secret ingredient -mustard- then toped it all with bread crumbs before popping it into the oven.

Becoming an adult doesn’t change one’s occasional need for comfort food. When you long for that hot-cheesy-baked goodness which supplies the fat and carbohydrates you’re craving, why not try this revamped recipe. There’s no butter in the white sauce, the milk is non-fat, half of the high-fat cheddar cheese is replaced with lower-fat cottage cheese (which you don’t even taste 🙂 I’ve added some nutritional yeast to up the nutritional content and to add back the creaminess lost from removing some of the cheddar cheese. It’s all poured over whole wheat noodles, giving a better alternative to the high carb, low nutrient content of white flour pasta. Yet it still comforts and soothes just like Mom’s used to.

This is one of the few entrees of mine that doesn’t contain a vegetable.
Promise to serve it with a green salad or side of broccoli or I won’t let you make it.


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Apollo’s Green Beans & Feta (vegans use olives)

Named after the Greek god of sunlight, this low fat, low carbohydrate, 30-minute recipe takes advantage of the ease & rich flavor of sun dried tomatoes. Combine them with an array of spices to create a meal that’s as tasty as it is nutritious.

Get Elizabeth Fiend’s recipe here.

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Serves 4 as lunch or main course, 6 as a side salad
Time: 20 minutes

Category: Vegetarian Recipe


This salad is all about contrasts.
The pears are served warm, making this a great dish to serve on a chilly, rainy day. The sharp cheese, crunchy nuts and creamy honey-lime dressing each stimulate different taste buds providing satisfaction and a feeling of fullness. I’ve divided up one serving between the cheese and nuts so even thought you’ll be eating cheese AND nuts (both contain fat) you will be getting just the right amount of fat and protein.

There’s an optional fun part in this recipe for the kids too. Instill in them a love for vegetables by having them cut the cucumber slices into stars with cookie cutter.

Salad Ingredients:
½ pound spring salad mix
¼ head endive – tear off and discard ends; break into bite size pieces
1 cucumber (see below for treatment)
1/8 lb gorgonzola cheese – break into pieces
3 pears (any kind) – cut into slices
½ cup walnuts – break into pieces

Dressing Ingredients:
1 tablespoon honey
3 tablespoons lime juice
Blend above with a spoon or small whisk until honey is dissolved, than add:
½ cup buttermilk (or 3/8 cup soy milk plus 1/8 cup lemon juice)
2 stalks scallions diced
1/4 teaspoon salt
pepper to taste


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Category: Vegan / Vegetarian Recipe

Time: 50 minutes, Serves 6

I live in South Philly so I figured I better come up with a winning ‘gravy’ recipe.

Chocolate in spaghetti sauce? Yes, coco and cinnamon add a smoky denseness to tomato based sauces that make meatless meals seem meatier. Feel free to make your tomato sauce from scratch; make “almost home-made” sauce from cans of whole tomatoes and tomato paste or start with a 16oz jar.

This tomato sauce — or ‘gravy’ as they say in the old school Italian neighborhood near my house — is well seasoned, chunky with vegetables and chewy from tempeh, which takes the place of chopped meat, all adding up to an extremely nutritious meal that everyone will love. For weight management fill up on the sauce and eat only ONE serving of pasta. Leftovers store well (if you’re lucky enough to have any).


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