PBLTC February 4, 2019 Tasting Menu


Fresh, Mixed Fruit Bowl:

Optional: Serve with a healthy dessert dip

Healthy Brownie Batter Dip; Chocolate Covered Katie, online


  • 1 can chickpeas or black beans

  • 2 tbsp regular or dutch cocoa powder

  • 1/2 cup quick oats (or almond meal or 1/3 cup flour of choice)

  • 1/4 tsp salt

  • 1/3 cup sweetener of choice, such as pure maple syrup (Sugar-Free Version)

  • pinch uncut stevia, or 2 tbsp additional sweetener of choice

  • 2 tsp pure vanilla extract

  • 1/4 cup nut butter or oil of choice

  • chocolate chips, and other add-ins if desired

  • milk of choice, if needed for a thinner dip


Combine all ingredients except add-ins in a high-quality food processor until completely smooth. Stir in the chocolate chips before serving. Leftovers can be covered and refrigerated 3-4 days.

Game Day’ Nachos:

Sample Ingredients:

No-oil Tortilla Chips (can be assembled on a cookie sheet for large gatherings)

No-fat refried beans, chopped red peppers, black olives, black beans, green onion, taco-seasoned/marinated crumbled tempeh or soy curls (soak 10 mins. Drain and pat dry, saute in 2 paks of vegan taco seasoning), chopped cilantro, fruit salsa, and whatever ever else you might like on nachos.

Nacho no-oil cheese sauce: by Jill McKeever online you tube:

“Game Changer Cheese Sauce”

2 c rolled oats
1/4 c cornstarch
1/2 c nutritional yeast
2 tsp onion powder
2 tsp salt

1 12oz jar fire roasted red bell peppers in water. Use entire jar with the water
1tbl lemon juice
1/4 tsp liquid smoke
4 c hot water
Blend everything in a high speed blender (like vitamix) on high for 5 min. May take longer in average blender.

It thickens quickly once done so transfer to container immediately after blending.
May add turmeric for color.
Reheat with soy milk for Mac and cheese
Could use chipotle instead of liquid smoke



Spicy Asian Cabbage Slaw with Ginger-nut butter dressing; Adapted from Once Upon A Chef, online

Serves 6 as a side dish


For the Dressing (double dressing)

  • 1/4 cup honey (or Agave Syrup)

  • 1/4 cup vegetable oil   2-3 TB water to thin if needed

  • 1/4 cup unseasoned rice vinegar

  • 1 tablespoon soy sauce (use gluten-free if needed)

  • 1 teaspoon Asian sesame oil

  • 1 tablespoon nut butter (almond, cashew, or pumpkin)

  • 1/2 teaspoon salt

  • 1/2 teaspoon Sriracha sauce (Thai hot sauce - optional)

  • 1 tablespoon minced fresh ginger

  • 1 large garlic clove, minced

For the Slaw

  • 4 cups prepared shredded coleslaw

  • 2 cups shredded purple cabbage

  • 2 cups prepared shredded carrots

  • 1 red bell pepper, thinly sliced into bite-sized pieces

  • 1 cup cooked and shelled edamame

  • 2 medium scallions, finely sliced

  • 1/2 cup chopped salted peanuts (or you can leave them whole)

  • 1/2 cup loosely packed chopped fresh cilantro


  1. Make the dressing by combining all of the ingredients in a medium bowl. Stir until the peanut butter is dissolved. Set aside.

  2. Combine all of the slaw ingredients in a large bowl. Add the dressing and toss well. Let sit at least ten minutes so vegetables have a chance to soak up the dressing. Taste and adjust seasoning if necessary (I usually add a bit more salt.) Serve cold.

JJ’s Collard Green Salad With Coconut Dressing from  Food Republic Online:

  • Serves 4-6


  • 3 cups shredded collard greens

  • 1 red onion, diced

  • 1 English cucumber, unpeeled and sliced into half-moon shapes

  • About 1/4 cup Coconut Dressing

  • 1/4 cup Adzuki red beans (I’d add the whole can)

  • Candied cashews (or candied almonds if easier to find in store)

  • Kosher salt and freshly ground black pepper

Coconut Dressing (makes 2 cups)

  • 1 tablespoon cumin seeds

  • 1 teaspoon minced fresh ginger

  • 2 shallots, chopped

  • 1/4 cup canned chipotles in adobo

  • 1 cup coconut milk

  • 1/4 cup fresh lime juice

  • 1/4 cup Dijon mustard

  • 3 tablespoons champagne vinegar


For the dressing

  1. Put the cumin seeds in a small dry 8-inch sauté pan. Toast over medium heat until fragrant, 3 to 5 minutes.

  2. Combine the toasted cumin seeds with the remaining ingredients in a blender and blend until smooth. Store in a covered non-reactive container. Refrigerate for up to three weeks.

For the salad

  1. In a large bowl, toss the greens with the onion and cucumber with just enough dressing to coat and season to taste with salt and pepper.

  2. Top the salad with the beans and candied cashews.


Vegan Thai Soup from Simple Vegan Blog, online:

yield: 3-4 servings

You only need one pot to make this delicious vegan Thai soup. It’s made with easy to get ingredients and you can add your favorite veggies.


·       1/2 julienned red onion

·       1/2 julienned red bell pepper

·       3 sliced mushrooms

·       2 cloves of garlic, finely chopped

·       1/2-inch piece of ginger root (about 1 cm), peeled and finely chopped

·       1/2 Thai chili, finely chopped*

·       2 cups vegetable broth or water (500 ml)

·       1 14-ounce can coconut milk (400 ml)- could use light coconut milk

·       1 tbsp coconut, cane or brown sugar

·       10 oz tofu, cubed (275 g)

·       1 tbsp tamari or soy sauce

·       The juice of half a lime

·       A handful of fresh cilantro, chopped


1.Place all the veggies (onion, red bell pepper, mushrooms, garlic, ginger and Thai chili), broth, coconut milk and sugar in a large pot.

2.Bring it to a boil and then cook over medium heat for about 5 minutes.

3.Add the tofu and cook for 5 minutes more.

4.Remove from the heat, add the tamari, lime juice and fresh cilantro. Stir and serve.

5.Keep the soup in a sealed container in the fridge for up to 5 days. You can also freeze it.


Lentil Sauuerkraut Dish in Instapot:


2 cups dry red lentils

1 heaping cup of diced onion

1 1/2 cups diced celery

2 cups small carrot sticks

5-6 toes minced garlic

Better than Bouillon Vegetable broth mix

1 package sauerkraut



Rinse the lentils.

Saute the diced onion and celery in veggie broth.

Add minced garlic at the end.  Saute a little longer.

You will need 4 cups of liquid to cook the lentils, so I drain the sauerkraut in a large measuring cup

     and finish the required amount with veggie broth.

Put sauerkraut and broth in Instant Pot.

Add more veggie broth if it looks like you need it.

Set Instant Pot at 10 minutes and then wait another 10 before releasing pressure

Black Bean, Plantain Enchilada Bake by Minimalist baker online:


  • 4 large ripe, spotty plantains

  • 2 Tbsp coconut oil, melted (or sub other neutral oil)


  • 2 15-oz cans black beans (well drained or 2 3/4 cups cooked beans)

  • 2 tsp ground cumin

  • Sea salt to taste


  • 1 1/4 cup raw cashews

  • 4 Tbsp nutritional yeast

  • 1/2 tsp sea salt

  • 1/4 tsp garlic powder

  • 1/2 tsp ground cumin

  • 1/2 small chipotle chili in adobo sauce (optional // or sub hot sauce // omit for less spicy queso)

  • Warm water for blending


  • 2 cups Enchilada Sauce (or store-bought)

  • Make your own recipe below—go very light on adobo!


Make your own enchilada sauce below:


  • 3 Tbsp vegetable broth (or sub water or neutral oil, such as avocado)

  • 1 cup white or yellow onion (chopped)

  • 4 cloves garlic (peeled and smashed)


  • 7 mild dried chilies (such as New Mexico (our preferred), Ancho, or Guajillo)

  • 1-2 dried arbol chilies* (stems removed (for heat // add more or less to adjust spice level)

  • 2 cups vegetable broth (or store-bought - we like Imagine brand // or sub water)

  • 1 cup water


  • 1/4 cup tomato paste

  • 1 tsp ground cumin

  • 1 tsp ground smoked paprika

  • 1/2 tsp sea salt (plus more to taste)

  • 1 tsp dried oregano (Mexican oregano if possible // optional)


  1. Heat a large rimmed skillet over medium heat. Once hot, add vegetable broth (or water or oil), onion, and garlic. Sauté for 4-5 minutes, stirring occasionally, until tender and slightly browned.

  2. Add dried chilies and cook for 2 minutes on each side. Then add vegetable broth and water (see photo). Bring to a boil. Then reduce heat and cover. Simmer for 15 minutes.

  3. Add tomato paste, cumin, paprika, salt and oregano (optional). Stir, cover, and cook for 5 more minutes or until peppers are tender.

  4. Transfer to a high-speed blender and blend until creamy and smooth. Taste and adjust flavor as needed, adding more paprika or cumin for smokiness, salt for saltiness, or a pinch of cayenne pepper for spiciness (although it should be plenty spicy).

  5. Use immediately. Store leftovers covered in the refrigerator up to 5 days or in the freezer up to 1 month.

Black bean, Plantain Enchilada bake recipe continued…..

FOR SERVING (optional)

  • Cilantro

  • Jalapeños

  • Red Onion

  • Guacamole (or avocado)


  1. Preheat oven to 425 degrees F (218 C) and line two baking sheets (or more as needed) with parchment paper.

  2. Carefully peel plantains, and one at a time, lay on a flat surface and thinly slice lengthwise - each plantain should yield about 5 thin slices. Arrange on your baking sheets in an even layer.

  3. Brush plantains with melted coconut oil (or spray with coconut oil) on both sides. Bake for about 20-30 minutes or until golden brown on both sides, being sure to rotate the pans and use a spatula to carefully flip the plantains near the halfway point to ensure even baking. You’re looking for tender, golden-brown plantains with a caramelized taste. Set aside and lower oven heat to 375 degrees F (190 C).

  4. In the meantime, add drained black beans to a large saucepan and add cumin. Heat over medium heat until bubbling, stirring frequently - about 5 minutes. Season to taste with salt and stir. Then turn off heat and set aside.

  5. To make the spreadable cheese, add raw cashews to a food processor and process into a butter, scraping down sides as needed. Add spices and chipotle pepper and mix until a thick spread is formed. Then add warm water a little at a time and blend until a creamy spreadable “queso” sauce is formed. Taste and adjust flavor as needed, adding more chipotle pepper for heat, cumin for smokiness, salt for saltiness, or nutritional yeast for cheesy flavor. Set aside.

  6. To assemble your enchilada bake, spread a thin layer of the enchilada sauce on the bottom of a 9x13-inch (or comparable size) baking dish. (If multiplying this recipe, use more baking dishes as needed.) Then add a layer of plantains. Next, add a thin layer of cheese sauce. Then add half the beans. Next, add a generous layer of enchilada sauce followed by another layer of plantains. Next, add another thin layer of cheese sauce and top with the rest of the beans. Add another layer of enchilada sauce, reserving a small amount for the top player. Then add your last layer of plantains and brush with/spread any remaining enchilada sauce. Top with any remaining cheese sauce - we scooped ours into a plastic bag, cut the corner off, and piped it on for easy application. But you can also just spread it on with a spoon.

  7. Cover with foil and bake 30-35 minutes at 375 degrees F (190 C) or until hot and bubbly on the edges. Remove from oven and let cool briefly before slicing and serving. Enjoy as is or with sliced jalapeños, onion, or fresh cilantro. Guacamole would also be a great addition!

  8. Freeze leftovers up to 1 month or store covered in the refrigerator up to 4-5 days. Reheat in a 350-degree F (176 C) oven until hot.

Tempeh Chili with Black Beans, Red Pepper: Adapted From the Plant Power Way Cookbook:

Can be served with no oil corn or zucchini bread & a big salad.


5 cans black beans drained/rinsed 

2 garlic gloves peeled & minced

2 (8 oz lightlife, no added oil) packages tempeh

1 (12 oz) bottle barbecue sauce- best is Organic Ville’s original BBQ sauce @ Lucky’s

2 lg. red peppers

3 large carrots, peeled & chopped

 1 medium delicious appled & 1 Fuji apple

3 TB ground cumin

2 TB. raw cacao powder

2 TB.chili powder

1 TB. Celtic Sea Salt


1.     Crumble tempeh into small pieces in a bowl. Stir in bottle of barbecue sauce & marinate for an hour.

2.     Sautee the garlic, red pepper, and carrots over medium high heat using 2 TB. water at a time to prevent sticking.

3.     Add beans to the peppers and carrot mixture to simmer on low.

4.     Quarter apples (leave peels on) & puree in high-powered blender. Pour into beans.

5.     Add crumbled tempeh and any remaining BBQ sauce in bowl.

6.     Add cumin (may need extra), cacao powder, chili powder, & salt. Simmer 20 minutes & adjust seasonings.


Carmelized Shitake Mushroom Rissotto by Minimalist Baker Online:


US Customary - Metric



  • 2 Tbsp avocado or olive oil (if avoiding oil, sub water)

  • 3/4 cup thinly sliced shallot

  • 1/4 tsp each sea salt and black pepper

  • 2 cups sliced Shiitake mushrooms (or other similar mushroom)

  • 1 Tbsp coconut aminos (or tamari // soy sauce)

  • 1 Tbsp chopped fresh thyme (or sub dried)

  • 1 cup arborio rice (works best here - we recommend not subbing other grains)

  • 1/4 cup dry white wine (or omit)

  • 1/4 cup vegan parmesan cheese (plus more for serving // or sub nutritional yeast)

FOR SERVING (optional)


  1. In a medium saucepan, heat vegetable broth over medium heat. Once simmering, reduce heat to low to keep warm.

  2. In the meantime, heat a large pan* over medium heat. Once hot, add oil and shallot and season with a pinch of salt and pepper. Sauté for 3-4 minutes - stirring frequently. Then add mushrooms and coconut aminos and continue sautéing until the mushrooms are golden brown and caramelized. Optional: remove some of the shiitake mushrooms from the pan and reserve for serving - not necessary, but it makes a nice garnish.

  3. Add the thyme and arborio rice and cook for 1 minute, stirring occasionally. Then add dry white wine and stir gently. Cook for 2 minutes or until the liquid is mostly absorbed.

  4. Using a ladle, add warmed vegetable stock 1/2 cup (120 ml) at a time, stirring almost constantly, giving the risotto little breaks to come back to a simmer. The heat should be medium, and there should always be a slight simmer (adjust heat as needed). You want the mixture to be cooking consistently but not boiling or it can get gummy and cook too quickly.

  5. Continue to add vegetable stock 1 ladle at a time, stirring to incorporate, until the rice is 'al dente' - cooked through but still has a slight bite. This whole process should take about 15-20 minutes.

  6. Once the rice is cooked through and al dente, remove from heat and add vegan parmesan cheese. Stir to coat (see photo). Taste and adjust flavor as needed, adding sea salt and pepper to taste or more vegan parmesan to enhance the cheesiness. If dry at this point, add a little more warmed broth.

  7. To serve, divide between serving bowls and top with reserved mushrooms, additional vegan parmesan cheese, and a sprinkle of fresh parsley (all optional).

  8. Best when fresh, though leftovers will keep covered in the refrigerator for 4-5 days or in the freezer up to 1 month. Reheat on the stovetop with additional (warmed) vegetable broth until hot.




Creamy, Vegan Chickpea Curry from Hurry Up The Food, online:

Serves 3-4


  • ½ cup basmati rice

  • 1 cup water

  • 2 pinches salt

  • 2 medium onions

  • 2 tbsp olive oil saute with water as needed

  • 3 cloves garlic

  • ½ lime

  • 1-2 tbsp of your favourite curry paste. (a Tikka Masala curry paste would work great as well)

  • 1 can coconut milk (1 can = 1.5 cups )

  • 1 can chickpeas, drained and rinsed (homemade taste incredible!)

  • 1-2 tbsp soy sauce (try one tbsp first, add another if required)

  • 2-3 medium tomatoes/ handful cherry tomatoes, chopped. The sweeter the better

  • ½ -1 cup sugarsnap peas cut up

  • ½-1 cup broccoli florets

  • 1 cup basil leaves

  • 1 tsp maple syrup


  1. Add the rice, water and a pinch of salt and bring to a boil (could also be done the Indian way from our Buddha Bowls). Keep an eye on the rice - when the water is boiling put a lid on it, reduce the heat to low and cook for another 8-10 mins (or as per packet instructions).

  2. While this is happening chop the onions, garlic, basil and juice the lime.

  3. Put the oil and onions into a large pan and cook on a low-medium heat until the onions start to soften and turn clear, about 5 minutes. Add the garlic for a further 1 minute.

  4. Add 1 tbsp curry paste and the milk, stirring until the curry is dissolved. Add another pinch of salt. Taste test - if you’d like your curry a little stronger then add another tbsp.

  5. Throw in the chickpeas (and chopped green here-sugarsnap peas & broccoli) and soy sauce, and cook on a medium heat for around 5 minutes, bringing the curry to a boil. If it starts to burn, reduce heat immediately.

  6. Add the chopped tomatoes, chopped basil, lime juice, soy sauce and gently simmer the curry for another 2 minutes. Taste test again, and if desired add a second tbsp soy sauce and the syrup or brown sugar. Give it another stir.

  7. The rice should be done by now too - fork it through to make it fluffy.

  8. Serve the curry and rice together with papadoms and naan bread as optional sides. (any oil-free bread or cracker.


Gooey Flourless Peanut Butter, Banana & Chocolate Chip Blondies: Athletic Avocado online

Makes an 8x8 dish


  • 1 cup smooth natural peanut butter (can sub almond butter)

  • 1 ripe banana, mashed

  • 1 egg, beaten (or flax egg) flax egg = 1 TB ground flax seed with 3 TBs water OR Bob’s egg replacer works great!

  • 1/4 cup maple syrup

  • 1/2 tsp baking soda

  • 1/4 cup vegan chocolate chips (sugar-free options are Lily’s or Enjoy life name brands)

  • 1/4 cup vegan peanut butter chips – or if don’t have could sprinkle unsweetened coconut on top


  1. Preheat oven to 350 degrees. Line an 8x8 pan with parchment paper and set aside.

  2. Combine all ingredients except for chips in a bowl. Mix well until a thick, smooth batter forms.

  3. fold chips into batter and mix.

  4. Pour batter into parchment-lined pan. Smooth out the top so the batter is even.

  5. Bake for 15-20 minutes, or until done.

  6. Let bars cool (make sure you let them cool extra long because they are gooey). Slice into 9 blondies.

  7. Enjoy!

Gluten-Free Vegan Flourless Chickpea Brownie Fudge from Healthy family and home, online:

Makes 8x8 dish-


Dry Ingredients:

Wet Ingredients:

For the topping:


Preheat oven to 350 degrees.

Prepare the dry ingredients:

  1. Add all the dry ingredients to a medium-size bowl and stir together well.  Set aside.

Prepare the wet ingredients:

  1. Add all the wet ingredients to a Vitamix and blend together until it is smooth and well combined.

  2. Transfer the contents of the Vitamix to the bowl with the dry ingredients and stir until well combined.

  3. Transfer the mixture to an 8 x 8 baking dish lined with parchment paper.

  4. Sprinkle the mini-chocolate chips topping evenly over the top and gently pat them into the mixture.

  5. Bake at 350 degrees for approximately 30-35 minutes.

  6. Remove from oven and allow to completely cool.

  7. Transfer the baking pan to the refrigerator so the fudge can firm up and it will hold together well went cut. Refrigerate 8hrs-overnight for best results.


  PBLTC January, 7 2019 Tasting Menu


Variety of steamed vegetables and dip.

Avocado – Cilantro Dip

 By Carol Bell, Registered Dietitian at Table Health


This creamy dressing can be made as a dip or dressing depending on how much water you add to reach the desired consistency.  Use it to drizzle over steamed vegetables, salads, side dishes, on a veggie burger or with crackers.

Yield: about 1 cup

1 large, ripe Haas avocado

½ green onion, minced

1 cup packed cilantro

1 Tbsp lemon juice or apple cider vinegar

Water (1 Tbsp to 1/3 cup) depending on desired consistency)

Salt to taste


Chop cilantro leaves and stems roughly and add to food processor with avocado, onion and lemon juice.  Puree all ingredients in a food processor or blender until smooth and creamy.  Add water 1 tablespoon at a time until desired consistency is reached.  Add salt to taste. 



Millet and Black Bean Salad 

1  c. cooked millet (or quinoa or rice - can mix them together)

1 15 oz. can black beans

1 zucchini, small, diced

1 pint yellow or red cherry or grape tomatoes, sliced

3 Tbsp lemon juice

2 tsp balsamic vinegar

1 tsp garlic

1 tsp salt

¼ tsp allspice

¼ tsp black pepper

½ tsp cumin

Mix all ingredients and blend well. Eat immediately or refrigerate and serve cold. Feel free to get creative and use other vegetables such as cucumber, corn, cubed sweet potato or butternut squash, diced avocado, baby spinach, etc. or add toasted sunflower seeds or nuts.


Spinach, vegan Feta, and Orzo Salad


·        1 (16 ounce) package uncooked orzo pasta

·        1 (10 ounce) package baby spinach leaves, finely chopped

·        Vegan feta (recipe below) (1 block extra firm tofu)

·        1/2 red onion , finely chopped

·        1/2  cup pine nuts or more if desired (toasted or raw)

·        1/2 teaspoon dried basil (or fresh basil chopped, more to taste)

·        1/4 teaspoon ground white pepper

·        1/4 cup olive oil

·        1/2 cup balsamic vinegar

Prepare orzo according to package instructions. After fully cooked, add a tablespoon of oil so pasta doesn’t stick. Chill. Prepare Vegan Feta according to instructions below and chill overnight. Chop spinach, onion, pine nuts, and basil and add to chilled orzo. Add vegan feta. Pour in oil & vinegar and mix well.

Note: This salad can be made ahead of time, just wait to add the dressing until an hour or two before serving.

 The recipe for the Vegan Feta from Dreena Burton is below:

Vegan Feta


1 block extra firm tofu

½ cup red wine vinegar (split)

sea salt

fresh garlic

white miso


lemon juice

maple syrup

Kalamata and/or green olives (pitted)

Boiling Mixture:

·       1 package 12 oz extra-firm tofu, cut into 1/2" - 3/4" cubes (see note)

·       1 cups water

·       1/4 cup red wine vinegar ( I use more)

·       1/2 teaspoon sea salt

·       2 cloves garlic roughly sliced/chopped


·       1 tablespoons mild miso ex: chickpea miso

·       1 teaspoon dried oregano( I use more)

·       2 tablespoons freshly squeezed lemon juice

·       1 1/2 - 2 tablespoons red wine vinegar 2 tablespoons for extra tang( I use more)

·       1/2 teaspoon pure maple syrup (I use more)

·       1/3 cup minced green olives or Kalamata olives


To make the boiling mixture:

1.     In a large saucepan, add the tofu, water, red wine vinegar, sea salt, and garlic. Bring to a boil, then reduce heat and let simmer for 15–20 minutes, uncovered. If some of the tofu is not covered in the brine, gently stir through occasionally.

To make the marinade:

1.     Meanwhile, in a medium/large bowl or baking dish, combine the miso, oregano, lemon juice, vinegar, and maple syrup. Whisk through, and then stir in the olives.

2.     After cooking, strain tofu, discarding boiling liquid (it’s okay to keep the garlic). While still hot/warm, transfer tofu to the bowl with the marinade. Stir through to coat the tofu and combine well. Cover and refrigerate. Keeps for 5–6 days.

Link to her recipe page:



Gingery Thai Kale Salad with Cashew Dressing by Minimalist Baker, online:

A 30-minute Thai-inspired kale salad with tons of veggies, roasted cashews, and a gingery cashew dressing! A hearty and flavorful plant-based entrée or side dish



  • 1 cup green beans (stems removed, steamed and chopped)

  • 1 tsp tamari (or soy sauce if not gluten free)

  • 1/2 tsp sesame oil

  • 1 tsp maple syrup

  • 1 tsp sesame seeds (optional)


  • 2 tsp sesame oil (or grape seed oil)

  • 2 medium shallots, thinly sliced

  • 2 bundles lacinato (non curly) kale (torn into bite-size pieces, large stalks removed)

  • 3 medium whole carrots (chopped or ribboned*)

  • 1/2 medium red bell pepper (quartered and thinly sliced)

  • 1/4 cup fresh chopped cilantro or basil (optional)

  • 2 cups Chickpeas or Canellini beans or Butter Beans

  • 1/3 cup roasted salted cashews (or sub peanuts) – or toasted slivered almonds


  • 1/3 cup salted cashew butter (or sub peanut butter) – or use mild tahini

  • 1 Tbsp tamari (or soy sauce if not gluten free)

  • 2 tsp fresh grated (or very finely minced) ginger

  • 1/4 cup fresh lime juice

  • 1 Tbsp maple syrup

  • 1 Tbsp sesame oil (use 1-2TB water to thin)

  • 1 tsp chili garlic sauce (optional // or 1/4 tsp red pepper flake- amount as original recipe is written)


  1. Steam green beans slightly so they still have a bite, either in a steamer basket on the stovetop, or in the microwave. Then transfer to a small mixing bowl and top with tamari, sesame oil, maple syrup, and sesame seeds (optional). Toss to combine, then transfer to refrigerator to chill.

  2. Heat a small skillet over medium-low heat. Once hot, add sesame oil and shallot. Sauté for 2-3 minutes, stirring frequently, until softened and slightly golden brown. Remove from heat and set aside.

  3. In the meantime, add kale to a large mixing bowl and drizzle with a bit of lime juice and sesame oil and use your hands to massage the kale to soften and remove some of the bitterness. Set aside.

  4. Prepare dressing in a small mixing bowl by whisking together all ingredients and thinning with a little hot water until pourable.

  5. Add green beans, sautéed shallot, and remaining salad ingredients to kale and toss with dressing. Enjoy immediately.

  6. If keeping for later, store dressing separately. Will keep in the refrigerator up to 2 days, though best when fresh.

Addictive Asian Cabbage Salad: by SunKissed Kitchen Online

  • Optional, Make this Ahead: Add the dressing to the cabbage, carrots and oranges, and store separately(will enhance flavors) Either keep the lettuce and peppers in a separate container (they will get soggy if left soaking in the dressing), or just omit them for a meal prep option. Keep the toasted almonds and sesame seeds in a separate container also, and add when ready to serve!

  • Optional, Make it a Meal: I love to pack this salad on a bed of quinoa for the perfect lunch. It would also be great with rice or another grain. To keep things low carb, just add chicken or grilled steak.

  • Make it Vegan: I make this recipe with honey, but also with date syrup. Use date syrup in the dressing to keep this salad vegan.

8 servings


  • 6 cups cabbage roughly 1/2 head (could mix green and purple cabbage)

  • 1 carrot cut into matchsticks

  • 1 can mandarin oranges drained

  • 4 cups romaine lettuce chopped

  • 1 red bell pepper sliced thin

  • 1/4 cup almonds toasted

  • 2 tablespoons sesame seeds toasted

Asian Cabbage Salad Dressing

  • 1/2 cup rice wine vinegar plain (if using seasoned, omit honey & salt)

  • 3 tablespoons sesame oil (water to thin as needed)

  • 2 tablespoons raw honey or sub date syrup

  • 1 teaspoon sea salt

  • 1-2 teaspoons sriracha or other chili sauce.


1.              After chopping the veggies, add the cabbage, carrots, and mandarin oranges to a bowl or storage container.

  1. Add all the dressing ingredients together in a jar, and shake well until the honey is combined.

  2. Pour about ½-3/4 of the dressing over the cabbage mixture, and put in the fridge until ready to serve. You can also serve it immediately.

  3. Keep the romaine and red bell peppers stored separately until right before serving.

  4. Toast the sliced almonds and sesame seeds in a small frying pan over medium heat. Stir frequently until the nuts are lightly browned. Be careful not to burn (I've done that many times!).

  5. Mix the romaine and peppers with the cabbage mixture, and top with almonds and sesame seeds, right before serving.

  6. Add more dressing if desired, or serve the extra dressing on the side.


Tuscan white bean and kale soup

Made in the instant pot, or cook longer and soak beans overnight.




Soaked beans

1 pound dried cannellini beans, sorted and rinsed (used gr northern)

2 quarts water

(Recipe called for salt in soak....left that out)


Soup ingredients

2 tablespoons olive oil (left out)

1 large onion, diced

2 large carrots, diced

2 cloves garlic, sliced

½ teaspoon fine sea salt (or table salt, or Kosher salt) [hold pending bouillon]

Pinch 1/8 teaspoon red pepper flakes

6 cups water (used 5 c and bouillon paste “Better than Bouillon” reduced salt veggie)

1 (14- to 16-ounce) can diced tomatoes

1 teaspoon baking soda (did not use)

1 parmesan rind (roughly 3 inches by 1 1/2 inches) - (used 2 bay leaves)

1 (2-inch long) sprig fresh rosemary (used amount 1/2 tsp dried)

2 sprigs fresh thyme. (3/4 tsp dried)

4 ounces kale, stems removed, cut into 1 inch pieces

1 teaspoon balsamic vinegar

1 teaspoon fresh ground black pepper

Salt to taste

Grated parmesan for garnish (not)

Minced parsley for garnish


Assembled per website recipe but his cooking time seemed way too long and I had smaller bean...I high pressured for 6 and natural released for 15.


Forks Over Knives Sweet Potato Bisque, online:

Serves 6


  • 1 large onion, peeled and diced

  • 2 cloves garlic, peeled and minced

  • 1 tablespoon grated ginger

  • 1 tablespoon thyme

  • ½ teaspoon ground nutmeg

  • 1 teaspoon ground cinnamon

  • 3 large sweet potatoes, peeled and diced

  • 6 cups Vegetable Stock, or low-sodium vegetable broth

  • Zest and juice of 1 orange

  • 1½ cups unsweetened plain almond milk

  • Salt and freshly ground black pepper to taste


  1. Place the onion in a large saucepan and sauté over medium heat for 10 minutes. Add water 1 to 2 tablespoons at a time to keep the onion from sticking to the pan.

  2. Add the garlic, ginger, thyme, nutmeg, and cinnamon and cook for 1 minute.

  3. Add the sweet potatoes, vegetable stock, and orange zest and juice and bring the pot to a boil over high heat.

  4. Reduce the heat to medium and cook, covered, for 25 minutes, or until the sweet potatoes are tender.

  5. Puree the soup using an immersion blender or in batches in a blender with a tight fitting lid, covered with a towel. Return the soup to the pot and add the almond milk. Cook for an additional 5 minutes, or until heated through, and season with salt and pepper.

Main Dishes:

Vegan Mushroom Stroganoff

Prep Time: 30 mins

Cook Time: 15 mins

Tota! Time: 45 mins

A savory mix of saut€ecl mushrooms, fresh herbs and luscious cashew cream is tossed with

noodles to create this hearty and comforting vegan mushroom stroganoff.

Course; Entree

Cuisine: American, Russian

Servings: 4

Calorles: 387 kcal


. 6 ounces dried Banza (Chickpea)PenngPasta

. L/2 cup raw cashews, soaked 4 to 8 hours and drained . 2 cups cup vegetable broth (divided)

o 3 tablespoons Vegan "butter" divided (I use Earth Balance) . 1 pound mushrooms, cleaned and coarsely chopped . 1 large onion, diced r 3 garlic cloves minced o 1 tablespoon finely chopped fresh rosemary (optional)

o 1 tablespoon all-purpose flour

. 2 tablespoons Worcester sauce . 2 tablespoons nutritional yeast

. Salt and pepper to taste


1. Bring a medium pot of water to a boil and add the pasta. Cook the according to package

directions, then drain it into a colander. Return the pasta to the pot and toss with a dash of

olive oil.

2. While the pasta cooks, place the cashews and 1 cup of vegetable broth into a blender and

blend until smooth. Set aside.

3. Coat the bottom of a large pot with 2 tablespoons of Vegan "butter" and place it over medium

heat. Add the mushrooms in an even layer. Cook until they're browned on the bottoms, about

5 rninutes, then flip and cook about 5 minutes more on the opposite sides. Transfer the

mushrooms to a plate.

4. Add the remaining tablespoon of Vegan "butter" to the pot. When it is hot, add the onion and

saut6 until soft and translucent, about 5 minutes.

5. Return the mushrooms to the pot, and add the Worcester sauce (and rosemary). Bring

everything to a simmer and allow it to cook until most of the liquid has cooked off, about 4

minutes. Add the flour to the pot and stir to form a paste that coats the mushrooms. Add the

remaining 1 cup of broth and nutritional yeast to the pot. Bring the mixture to a simmer and

allow it to cook for 5 minutes, stirring occasionally. Stir in the cashew mixture and pasta, and

cook just a minute or two longer, until heated throughout.

6. Remove the pot from the heat and season with salt and pepper to taste. Garnish with some

fresh parsley if you like. Serve.


Forks Over Knives Brocoli & Brown Rice Casserole, online & in FOK cookbook:


 3 cups Vegetable Stock, or low-sodium vegetable broth

1½ cups brown rice

3 cups broccoli florets (from about 2 medium bunches)

1 batch No-Cheese Sauce (see recipe below)

Freshly ground black pepper to taste

Paprika to taste

1. Add the vegetable stock to a medium saucepan and bring it to a boil over high heat. Add the brown rice, cover, and bring it back to a boil over high heat. Reduce the heat to medium and cook, covered, for 45 minutes, or until the rice is tender.”

2. Place the broccoli florets in a double boiler or steamer basket and steam for 5 minutes, or until crisp-tender. Rinse until cool and set aside.

3. Preheat the oven to 350°F.

4. Add the rice to a bowl with the No-Cheese Sauce and steamed broccoli, and mix well. Spread the rice mixture in the bottom of a 9 × 13-inch baking dish (review said it filled a 8 x 10 better), and sprinkle the casserole with black pepper and paprika.

5. Bake the casserole for 35 to 40 minutes, or until bubbly.


“No-Cheese Sauce”

THIS LOW-FAT SAUCE makes great Mac and “Cheese” or Baked Ziti. Best of all, it only takes about 5 minutes to put together. It may seem as though this recipe will not work in a blender, but with a little patience it does. If your onions are strong, blanch them in boiling water for a few minutes, or sauté them over medium heat for about 5 minutes before adding them to the blender.



1 large yellow onion, peeled and coarsely chopped

1 large red bell pepper, seeded and coarsely chopped

3 tablespoons cashews, toasted, optional

1 tablespoon tahini, optional

1 cup nutritional yeast

Salt to taste

Combine all ingredients in a blender in the order given and puree until smooth and creamy, adding up to ½ cup of water if necessary to achieve a smooth consistency.


 Use an equal amount of roasted red bell peppers in place of the raw pepper.


 Combine the prepared sauce with a jar of store-bought salsa or a recipe of Fresh Tomato Salsa, and use as a dip for vegetables.


 Add ½ teaspoon of nutmeg with the salt.”



A family style meal, ready in about an hour. I couldn’t decide on which protein to use so I used both. I ended up loving them both in this dish. Of course, use only one if you prefer (recipe will explain more).


  • 10 oz. organic tofu (extra-firm or super firm), cubed

  • 8 oz. tempeh, cubed

  • 12 oz. combo of snow peas, baby carrots and broccoli florets or 1 bag (12 oz.) stir-fry vegetables (found in the produce section)

  • 3 cups cooked rice of choice (quinoa or cauliflower rice would be great too)

Teriyaki Sauce

  • 3/4 cup tamari, low-sodium soy sauce or coconut amino’s

  • 3/4 cup water

  • 1/4 cup pure maple syrup, coconut sugar or pure cane sugar

  • 1/2 teaspoon ground ginger or 1 teaspoon freshly grated

  • 1/2 teaspoon garlic powder or 1 garlic clove, minced

  • 2 T. cornstarch or 3 T. tapioca flour + equal amount of water


Preheat oven to 400 degrees F.

Prep tofu-tempeh: Drain tofu and place between a clean folded dish towel, place a medium pot on top for about 10 minutes to remove excess water. If using super firm tofu, skip this step. Once done, cube into 3/4 – 1 inch cubes. Cube the tempeh as well.

Make teriyaki sauce: In a small saucepan, add the tamari, water, maple syrup/sugar, ginger and garlic, bring to a boil, reduce heat and cook on low for 1 minutes. In a small bowl, mix together the cornstarch/tapioca powder with the water until smooth. Add the mixture to the teriyaki sauce and cook another minute, or until sauce thickens. Remove from heat, cover and set aside. If you like your teriyaki sauce on the sweeter side, add an extra tablespoon or two of your preferred sweetener.

Bake tofu-tempeh: In a medium size bowl, add tofu and tempeh, add about 3/4 cup of the sauce and gently toss to coat. Line a rimmed baking sheet with a silpat or parchment paper. Spread the tofu and tempeh evenly on the baking sheet. Place in oven on middle rack and bake for 40 minutes. Turn down oven to 350 degrees F.

Cook rice: Cook rice according to package directions. I used basmati rice here which only took 20 minutes total to cook. Rice may vary in cooking time, some take as long as 40 minutes. If making a longer cooking rice you may like to start it earlier.

Steam veggies: Steam the veggies using a bamboo steamer or whatever is your preferred method.

Combine everything: In a casserole dish, combine the rice, veggies, tofu-tempeh and more sauce leaving a little extra for serving, mix well to coat. Place dish in the oven for about 10 – 15 minutes to heat through if needed.

Serve: Place individual bowls and top with a little remaining sauce. Would also be great with a sprinkle of toasted sesame seeds over top. Enjoy!

Serves 4 generously, or 6 smaller portions


Mexican Quinoa Casserole by Chocolate Covered Katie, online:

Total Time: 1h

Yield: 6-8 servings


  • 1 cup uncooked quinoa (155g)

  • 2 tsp chili powder

  • 1/2 tsp cumin powder

  • 1/4 tsp garlic powder

  • 1/4 tsp salt

  • 1 can black beans, or 1 1/2 cups cooked

  • 1 can corn, or 1 1/2 cups cooked

  • 1 cup crushed tomatoes, canned or fresh

  • 1 bell pepper, diced (1 cup)

  • 1/2 cup onion, diced

  • 1 cup cheese, such as Daiya vegan, OR nutritional yeast

  • 1 cup water

Optional toppiongs: : Serve with chopped cilantro, lime wedges, guacamole, and a fruit (peach) salsa.


Preheat oven to 350 F. Line an 8-inch pan with parchment paper, and set aside. Drain the beans and corn. In a large bowl, combine all ingredients until well-mixed. Spread into the prepared pan, and bake on the center rack 28 minutes. Without opening the oven door even a little, turn off the heat and let the casserole sit in the closed oven for an additional 25 minutes. Remove, and serve. The casserole will firm up more overnight as well – store leftovers covered in the fridge for 3-4 days.

Instant Pot Version: Add an extra 1/2 cup of water and set it to manual for 8 minutes. Thanks to reader Louise who came up with this version and left a comment to let us know it can be made in an instant pot!

Crockpot marinara with spaghetti squash

Source Phil


  • -- ------------ --------------------------------

  • 1 can crushed tomatoes -- (28-ounce)

  • 1 can diced tomatoes -- (28-ounce)

  • 1 can tomato paste -- (6-ounce)

  • 1 medium onion -- diced

  • 2 ½ teaspoons minced garlic (5 cloves)

  • 2 bay leaves

  • 1 tablespoon dried basil

  • 1 tablespoon brown sugar

  • 1 tablespoon balsamic vinegar

  • 1/2 teaspoon oregano -- dried

  • 1/2 teaspoon red pepper flakes

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper -- freshly ground

  • 1 medium spaghetti squash



Recipe By :Toni Okamoto
Serving Size : 4 Preparation Time :0:15
Categories : Slow cooker

Place the crushed tomatoes, diced tomatoes, tomato paste, onion, garlic, bay
leaves, basil, brown sugar, balsamic vinegar, oregano, red pepper flakes,
salt, and pepper in a slow cooker, and stir thoroughly.

Cut the spaghetti squash in half, scoop out the seeds, and place the cut
squash halves on top of the tomato mixture in the slow cooker.

Cover and cook on low for 5 hours.

Remove the spaghetti squash and rake out the insides using a fork until it
forms spaghetti-like noodles. Serve with a scoop of marinara sauce.




Fruit Ambrosia from PCRM website:

Makes 4 Servings

  • oranges, peeled and chopped (2)

  • pineapple chunks (2 cups)

  • banana, sliced (1)

  • shredded coconut (1/4 cup)

  • dried cranberries (1/8 cup)

  • orange juice concentrate (1 tablespoon)

  • almond extract, optional (1/2 teaspoon)

  • water (1 tablespoon)

·       Combine the oranges, pineapple, banana, coconut, and cranberries in a medium bowl.

·       Combine the orange juice concentrate, water, and optional almond extract in a small bowl.

·       Pour over the fruit and toss until evenly distributed.

·       Store in a covered container in the refrigerator, leftover ambrosia (without the banana) will keep for up to 2 days.

Healthy Oatmeal Chocolate Chip Cookies by Minimalist baker online:

Makes 12 cookies

·       Healthy, vegan, and gluten-free oatmeal chocolate chip cookies made with 10 wholesome ingredients! Tender on the inside, crunchy on the outside, SO delicious!


  • 3/4 cup almond flour or almond meal*

  • 3/4 cup rolled oats

  • 1/4 cup finely shredded (desiccated) unsweetened coconut (or you could try and sub more almond meal, oats, or even GF flour blend)

  • 1/4 cup vegan dark chocolate (chips or chopped bar)

  • 3/4 tsp baking powder

  • 1/4 tsp sea salt

  • 1/3 cup packed organic brown sugar or muscovado sugar (or sub coconut sugar)

  • 1/4 cup aquafaba (the brine/liquid in a can of chickpeas)

  • 2 Tbsp almond butter* (or other nut or seed butter)

  • 3 Tbsp avocado or melted coconut oil*

  • 1/2 tsp vanilla extract (optional)


  1. In a large mixing bowl, stir together almond flour, oats, coconut, vegan chocolate, baking powder, salt, and sugar.

  2. In a separate bowl, beat aquafaba (using a handheld mixer or by whisking vigorously) until light and fluffy and loose peaks have formed. (Add a little cream of tartar to help them along if not whipping.)

  3. To the aquafaba, add the almond butter, oil, and vanilla (optional) and beat or whisk to combine. (The mixture will deflate a little - that's OK). Then add to dry ingredients and mix until combined. You should have a firm, semi-tacky dough (see photo). Cover and chill in the refrigerator for at least 30 minutes or overnight.

4.     Preheat oven to 350 degrees F (176 C) and either lightly grease or line a baking sheet with parchment paper.

  1. Scoop chilled dough into roughly 2-Tablespoon amounts (I like this scoop) and form into small discs (see photo). Place on baking sheet with about a 1-inch gap in between each cookie to allow for spreading. There should be about 12 cookies.

  2. Bake for 10 minutes. Then increase oven temperature to 375 degrees F (190 C) and bake for another 2-4 minutes or until the edges are slightly golden brown. Be careful not to burn (especially on the bottoms) - they bake quickly toward the end.

  3. Remove from oven and let cool for 5 minutes. Then carefully loosen with a spatula - they can stick a little to the bare pan.

  4. Store leftovers in a loosely sealed container at room temperature up to 3 days, in the refrigerator for 4 days, or in the freezer for 1 month. These are so delicious when warm and dipped in almond milk or hot cocoa! I recommend storing them in the freezer once cooked to help retain their crispy exterior.

Dark Chocolate Hemp Energy Bites by minimalist baker online:

6-ingredient Dark Chocolate Energy Bites with dates, hemp seeds, walnuts, almond butter, cacao powder, and more! A fudgy, perfectly sweet, protein-packed snack or dessert!

*makes 20 bites


  • 1 cup packed pitted dates (medjool is best)

  • 2 cups raw walnuts

  • 6 Tbsp cacao powder or unsweetened cocoa powder (plus more for rolling)

  • 3 Tbsp hemp seeds (plus more for rolling)

  • 1/4 tsp sea salt

  • 3 Tbsp creamy almond butter (or other nut or seed butter)

  • 1 Tbsp melted coconut oil (optional // for extra fudgy texture)


  1. Add dates to a food processor and pulse/mix until small bites remain or a ball forms. Scoop out and set aside.

  2. Add walnuts to the food processor and pulse into a fine meal. Then add cacao powder, hemp seeds and sea salt. Pulse a few more times to combine. (Don't overmix or the walnuts will turn into butter.)

  3. Add the dates back in along with the almond butter and melted coconut oil (optional). Mix/pulse to combine. The result should be a moist dough-like mixture. If too wet, add a bit more cacao powder or hemp seeds.

  4. Refrigerate for 10 minutes. Then scoop out rounded Tablespoon amounts (I like this scoop) and carefully form into balls. The dough will be somewhat fragile, so use the warmth of your hands to gently form/roll them into balls. There should be about 20 energy bites total (amount as original recipe is written // adjust if altering batch size).

  5. Roll in extra hemp seeds or cacao powder (optional). Note: The bites get a fudgy, sticky outer texture when rolled in cacao powder - which I liked. But for less sticky energy bites, stick with hemp seeds!

  6. Store leftovers in a well-sealed container in the refrigerator up to 1 week or in the freezer up to 1 month.