January 16th Tasting Menu

 High Energy, Fuel Your Day Foods

 High Energy, Protein Muffins with Dates & Raisins: Adapted from No Meat Athlete

*Can also be baked in a 9 /13 and cut into bars.


The “dry” Ingredients:
1/2 cup whole wheat flour- I sub Bob’s Red Mill 1:1 Gluten Freen Flour
2/3 cup oats
1 cup Grape Nuts cereal (sometimes I don’t add this)
3/4 cup raisins (I used flame raisins)
1 cup shredded coconut
1/3 cup unsalted almonds, chopped
1/3 cup unsalted cashews, chopped (I sub pumpkin seeds sometimes)
1 cinnamon stick, ground (or 2 tsp ground)

The “wet” ingredients:
2 tbs flax seed
1/4 cup warm water
1 1/2 cups cooked Great Northern Beans (or 1 15 oz can)
15 dates, seeds removed and chopped (about 1 cup or 1/2 a lb)
1 tsp vanilla extract
2 tbs honey
1 tbs canola oil
1/2 cup applesauce (I made mine on the stove by cooking two peeled and diced apples for about 30 minutes with 1/4 cup of water, 2 tbs pomegranate molasses, and 1 tbs maple syrup)

Preheat the oven to 350 degrees.

If starting with dry beans, soak a half pound over night, then simmer for about one hour or until soft.  If starting with canned, rinse well to remove saltiness.  Chop the beans roughly either by hand or in a food processor.  They don’t need to be processed into a puree, just tiny pieces.

Grind the flax seed and mix it with the water, set aside to thicken.

Combine the dry ingredients together first and mix well.  Add the wet ingredients and mix until uniformly incorporated.  Press into a greased 9×13 pan or casserole dish (OR… use a 12 cup muffin pan with liners).  Bake for a total of 20-25 minutes, rotating the pan half way through.  Cool completely, then cut into 24 bars.   I cut a line down the middle of the pan lengthwise then 12 cuts across.  Leave unwrapped for harder bars; put in airtight container for softer bars.  Toast cut bars in the toaster oven for a crispy outside.  If keeping longer than one week, wrap and freeze.


Cranberry Walnut Chickpea Salad Sandwich- Adapted from Simple Veganista


  • 3 cups cooked or 2 cans (15oz) garbanzo beans (chickpeas), drained and rinsed

  • 1 cup celery, diced

  • 1/2 cup organic dried cranberries (chopped fresh would be great too)

  • 1/2 cup walnuts or pecans, roughly chopped

  • 1/2 cup scallions (green onions), thinly sliced, white & green parts

  • mineral salt & freshly ground pepper, to taste (I used about 1/2 teaspoon each)


  • 6 tablespoons (1/3 cup) tahini or vegan mayo

  • 4 tablespoons (1/4 cup) champagne, white wine or cider vinegar (I used Orange Muscat Champagne Vinegar)

  • 2 tablespoons water (only needed if using tahini)

  • 2 teaspoons pure maple syrup

NOTE: you can make a no-oil vegan mayo and not use Tahini to keep this completely oil-free.


  • 1 c boiling water

  • 1/3 c raw cashews

  • 1 c unsweetened, unflavored almond milk

  • 2 tbs apple cider vinegar

  • 1/4 tsp salt

  • 1/2 tsp mustard powder

  • 1/4 tsp The Vegg powder, (optional, not gluten free)

  • 10 tbs (1/2 c + 2 tbs) cold water

  • 1/2 tsp Agar Powder

  • 3-1/2 tbs cornstarch


Pour boiling water over cashews and let soak 10 minutes. Drain.

Combine softened cashews, almond milk, vinegar, salt, mustard powder and VEGG in a blender and liquefy. Set aside.

Combine cold water, agar powder, and cornstarch in a microwave safe bowl and whisk until well-combined. Microwave 45 sec and whisk again. Continue microwaving in 30 second increments, stirring vigorously between each, until mixture is thick. smooth, translucent and no longer chalky white.

Add cornstarch mixture to the blender and blend until smooth. Pour into storage jars and refrigerate at least 4 hours. Dressing will thicken as it chills.

Store in an airtight container in the refrigerator for up to a week and a half.

To serve chickpea salad:

  • leafy lettuce of choice

  • bread of choice, Wasa crackers, Steamed Collard Wrap, over bed of spinach/greens

Start by mixing your dressing. In a small bowl combine tahini/mayo, vinegar, water and maple syrup. Set aside so the flavors come together. This can be made a day or two ahead and stored in the refrigerator until ready to use. Add a tad more water, or vinegar if you’re a vinegar lover, to thin out dressing as desired. If using vegan mayo, you may like to add 2 more tablespoons.

In a medium to large bowl, add your garbanzo beans and roughly mash with a strong fork or potato masher. Add in celery, cranberries, nuts, scallions, salt, pepper and dressing, mix well. Serve at room temp or let chill in the refrigerator for an hour before serving.


Brussel Sprout & Kale Salad:

Adapted from Cookie & Kate


  • 1 bunch of curly green kale

  • 12 brussels sprouts (about 2 big handfuls’ worth)

  • 3 tablespoons sliced almonds

  • ¼ cup shaved Parmesan (use a vegetable peeler to shave the cheese into little strips)

  • Dash of sea salt

Tahini-maple dressing

  • ¼ cup tahini (or sub ¼ cup of the no-oil Chickpea Hummus recipe in this packet for a no-oil option)

  • 2 tablespoons white wine vinegar

  • 2 teaspoons white miso

  • 2 teaspoons maple syrup

  • Pinch of red pepper flakes

  • ¼ cup water


  1. Use a chef’s knife to cut out the ribs of the kale leaves. Chop the kale into small, bite-sized pieces. Sprinkle a dash of sea salt over the kale and use your hands to massage the kale by lightly scrunching handfuls of kale in your hands. Release and repeat until the kale becomes darker in color and more fragrant. Transfer the kale to a medium serving bowl.

  2. Chop off and discard the stem end of the brussels sprouts and any discolored outer leaves. Either use your knife to slice the sprouts as thin as possible, or shred the sprouts in your food processor using the slicing disk. Add the sprouts to the bowl and use your fingers break up any clumps.

  3. In a small mixing bowl, whisk together the tahini, vinegar, miso, maple syrup and red pepper flakes. Whisk in the water until the mixture is smooth and creamy. Some brands of tahini are thicker than others, so if your dressing is too thick, add a bit more water and/or vinegar, to taste. Pour the dressing over the kale and sprouts and mix well.

  4. In a small pan over medium heat, toast the almond slivers, stirring frequently, until fragrant and turning golden (this will take less than five minutes so watch carefully). Add the toasted almonds and parmesan shavings to the salad and toss. Serve immediately.

Black Bean Salad with Tomato, Corn, Cilantro & Balsamic Vinaigrette: Adapted From Esselstyn’s Preven & Reverse Heart Disease


2 15 oz. cans black beans, rinsed and drained

2 tomatoes

1 16 oz pkg. of corn

½ Vidalia onion

1 6 oz. can sliced water chestnuts, drained, rinsed, and halved

1 bunch cilantro

½ lime and zest (use scant & add more to taste)

3 TB balsamic vinegar or more to taste


1.     Put beans, tomato, corn, onion, and ware chestnuts in a bowl and mix.

2.     Add cilantro, lime, and balsamic vinegar and mix again.

3.     Serve alone or with open face sandwiches, wrapped in a tortilla wrap, or in a steamed collard wrap.

No-Oil Hummus


1 15oz can chickpeas

2 garlic cloves

Zest of ½ lemon

2 TB fresh lemon juice

3-4 TB no salt vegetable stock

1-2 TB low-sodium Tamari or Bragg’s Liquid Aminos

1.     Chop garlic. Add all ingredients in a food processor and blend.

2.     Serve as a dip with crackers, veggies, or great as a sandwich spread.

PB & J Energy Bites: Minimalist Baker online website


  • 1/2 cup (128 g) creamy salted peanut butter (or almond, cashew, or sunbutter)

  • 1/4 cup (60 ml) maple syrup (or sub finely chopped dates)

  • 2 Tbsp (~ 10 g) vegan protein powder* (optional - just omit if you don’t have any)

  • 1 1/4 cup (112 g) gluten-free rolled oats*

  • 2 1/2 Tbsp (17.5 g) flaxseed meal

  • 2 Tbsp (24 g) chia seeds

  • 1/4 cup (30 g) dried fruit (i.e. dried strawberries, cherries, blueberries, cranberries)


  1. To a large mixing bowl, add peanut butter, maple syrup, protein powder, rolled oats, flaxseed meal, chia seeds, and dried fruit of choice. Mix until well combined. If too dry/crumbly, add more peanut butter or maple syrup. If too sticky or wet, add a little bit more oats or flaxseed meal.

  2. Chill in the refrigerator for 5 minutes. Then scoop out 1 1/2 Tbsp amounts (I like using this scoop) and roll into balls. The "dough" should yield about 13-14 balls.

  3. Enjoy immediately and store well-sealed leftovers in the refrigerator for 1 week or in the freezer up to 1 month (or more).

Tortilla Pie: Adapted from Esselstyn Recipes

5-6 medium no-oil corn tortillas
2-3 15-oz. cans black beans, drained and rinsed (I plan to just make a big pot of slow-cooker black beans)
2 16-oz. jars salsa (mild or hotter, according to taste)
1 16-oz. package frozen corn
1 large onion, finely chopped (1 cup), and stir-fried until limp
2 large red, yellow, or orange bell peppers, seeded and chopped (1 cup)
2 large tomato, chopped

1-2 cans no-oil refried beans (add as a layer)



2 avocados

Juice from ½ lime

½ tsp. sea salt

*Mash avocado and mix-in lime juice and sea salt.


1. Preheat oven to 350 degrees.

2. Line bottom of a large baking dish with half of tortillas. You will need to cut or tear some in order to fit the pan.

3. Spread beans over tortillas, then add half the salsa, the corn, the stir-fried onions, peppers, tomato, and another layer of tortillas.  Top with the rest of the salsa. Use extra salsa if necessary.

4. Bake for 60 minutes, uncovered.

*Can add Daiya Cheddar Cheese sprinkled on top 20 mins prior to finished baking.

Serve with guacamole, cilantro, salsa, and black olives.

1 Pot Red Lentil Chili: Minimalist Baker online


  • 1 white or yellow onion, diced (110 g)

  • 1 red pepper, diced (119 g)

  • 1/2 tsp each sea salt and black pepper, divided (plus more to taste)

  • 1 jalapeño, diced with seeds

  • 4 cloves garlic (2 Tbsp or 12 g)

  • 3 Tbsp (24 g) chili powder, divided

  • 2 Tbsp (14 g) ground cumin, divided

  • 1 tsp smoked paprika

  • 2 15-ounce (425 g) cans diced tomatoes (if unsalted, add more sea salt)

  • 3 Tbsp (50 g) tomato paste

  • 1 3/4 cup (420 ml) water, plus more as needed

  • 3/4 cup (148g) dry red lentils, thoroughly rinsed in cold water + drained

  • 1 15-ounce (425 g) can kidney beans, slightly drained

  • 1 15-ounce (425 g) can black beans, slightly drained

  • 1-2 Tbsp (12-24 g) coconut sugar (or maple syrup)

  • optional: 1 15-ounce (425 g) can corn, drained

FOR SERVING optional


  1. Heat a large pot over medium heat. Once hot, add 2-3 TB, onion, and red pepper. Season with a healthy pinch each salt and pepper and stir. Sauté for 3-4 minutes, stirring frequently. (add 1 TB at a time water if ‘sticking’).

  2. Add jalapeño and garlic to a mortar and pestle and crush into a rough paste (alternatively, blend in a small food processor, or finely mince). Add to the pot with onion and red pepper, and season with another pinch salt and pepper.

  3. Add 2 Tbsp chili powder, 1 Tbsp cumin, paprika, diced tomatoes, tomato paste, and water, and stir to combine. Bring to a low boil over medium high heat.

  4. Once boiling, add lentils and reduce heat to medium-low or low, so it's at a gentle simmer. You want to see bubbles, but you don't want it boiling. Cook for 15 minutes, or until lentils are mostly tender. As it's cooking you may need to add more water if the mixture is looking too dry and the lentils aren't submerged (I didn't find that necessary).

  5. Next add kidney beans, black beans, 1/4 tsp each salt and pepper, and remaining 1 Tbsp cumin, and 1 Tbsp chili powder, and stir to combine.

  6. Bring to a simmer over medium heat, then reduce heat slightly to low (or medium-low), add corn (optional), cover, and gently simmer for 20 minutes to meld the flavors together. Stir occasionally.

  7. Taste and adjust seasonings as needed, adding more chili powder or cumin for smokiness, salt for saltiness, or a little coconut sugar to balance the heat and draw out the other flavors.

  8. Serve as is, or garnished with chili cheese fritos, fresh jalapeño, cilantro, red onion, and/or avocado (optional).

  9. Store leftovers in the refrigerator up to 4 days, and in the freezer up to 1 month. Reheat on the stovetop, or in the microwave.

Chili Cheese Fritos for topping, optional. By Minimalist Baker online


  • 6 yellow corn tortillas

  • 2-3 Tbsp olive or canola oil

  • 1.5 tsp sea salt

  • 1.5 tsp chili powder

  • 1 tsp each cumin, onion powder, garlic powder*

  • optional: 1/2 tsp nutritional yeast


  1. Preheat oven to 380 degrees F (193 C).

  2. Add all spices and seasonings to a large bowl and whisk until well combined. Set aside.

  3. Using a knife or pizza cutter, cut your tortillas into equal strips (see photo).

  4. Transfer to baking sheet and toss in 2-3 Tbsp olive or canola oil until well coated.

  5. Bake for 12-15 minutes, or until golden brown and crispy. Watch out, they’ll burn quickly past the 14- to 15-minute mark.

  6. Once removed from the oven, immediately add tortilla strips to the seasoning mix and toss to coat. If they appear to have dried in the oven while baking, you can spritz them with a little oil so the seasonings stick better.

  7. Transfer to a serving bowl or plate with a slotted spatula to shake off excess seasoning. You’ll likely have extra seasoning, which you can store for later use if desired.

  8. Serve immediately with chili, soup or dips. Store leftovers in a storage bag or Tupperware at room temp for up to a couple of days, though best when fresh.

Tempeh Tacos: by Oh My veggies online

( a great ‘base taco meat’)



  1. Crumble your tempeh into a large mixing bowl. Then, using a large spoon, mix in the garlic, tomatoes, jalapeño, chili powder, cumin, lime juice, garlic powder, onion powder, oregano, chipotle pepper, and Bragg's. Once your tempeh is completely mixed into the spices, mix in the onion and pepper. Then drizzle the water 1 tablespoon at a time into your mix while stirring your ingredients continuously. Taste a little bit of your tempeh and add salt and pepper to taste.

  2. Spray your favorite cast-iron skillet or frying pan with a heavy coating of olive oil cooking spray, and then heat over medium heat. Once the oil is hot, toss in the tempeh mixture and liquid smoke. Flip your tempeh-vegetable mixture a few times so that it browns evenly. You'll know it's ready when your vegetables are tender and your tempeh has crispy edges. It should take about 10 minutes.

  3. While your tempeh is cooking, heat your taco shells slightly in the oven following the directions on the package.

  4. Once your taco shells are warm, fill them with the tempeh and vegetable mixture. Top with vegan cheese and set aside so it can melt slightly.

  5. Serve with guacamole, salsa, hot sauce, cilantro, black olives, lime wedges and anything else you like on your tacos!

Sweet Potato Blondie Bars:

by Feasting on Fruit online


  • 2 cup baked and mashed sweet potato (Japanese sweet potato taste the best!)

  • 1/2 cup nut or seed butter (I used cashew butter)

  • 2 tbsp maple syrup (optional)

  • 2 tbsp coconut flour

  • 1 tsp baking powder

  • 1 tsp vanilla extract

  • 1 tsp cinnamon

  • Pinch of sea salt

  • 3-4 tbsp non-dairy milk

  • Optional: Coconut Caramels, chopped and added on top just prior to baking.


  1. Preheat the oven to 350F.

  2. Combine everything except the non-dairy milk in a blender or food processor (or mix by hand).

  3. Blend, adding the milk 1 tablespoon at a time until combined into a very thick batter. It should be almost crumbly but not quite, don't add too much milk or they will turn out mushy.

  4. Press into an 8x5" baking pan (or a standard loaf pan works too) lined with parchment paper.

  5. Sprinkle on chopped nuts and press them in lightly.

  6. Bake for 35 minutes at 350F. Serve plain or with date caramel sauce or coconut whip cream or sprinkled with powdered sugar.

  7. Remove from the oven and allow to cool for at least 15 minutes before slicing and eating. Keep leftovers in the fridge.


February 20th Tasting Menu

Breakfast Oatmeal Bake from Dr. Kahn’s Plant-based Solution Book


2 cups rolled oats (can use gluten-free)

2 cups plant milk

4 tablespoons chia seeds

2 teaspoons cinnamon

1 large apple chopped or grated

3 tablespoons dried cherries or raisins

 1 teaspoon vanilla extract

1-2 teaspoons maple syrup


1.     Preheat oven to 400 degree.

2.     Mix all ingredients together. Stir well to mix Chia seeds evenly. Pour into 9 x 9 baking dish. If doubling, use a 9 x 13 baking dish.

3.     Bake covered for 20 minutes. Uncover and cook another 20 minutes.

4.     Let cool and cut into squares.

NOTE: You can switch up fruit and spices. Try pears, for example, and use pumpkin pie spice and cranberries.

Caesar Salad with Vegan Caesar Dressing & Sweet Potato Croutons: Adapted from Engine 2 Cook Book by Rip Esselstyn

*Top this Caesar salad with your favorite toppings

Caesar Salad Dressing:


3 TB nutritional yeast

3 TB Dijon mustard

2 TB almond meal (also called almond flour)- Bob’s Red Mill brand sells it

2 garlic cloves finely minced or pressed through a garlic press

¼ cup water

3TB fresh lemon juice

2 TB low-sodium Tamari

½ tsp. vegan worchestshire sauce

1/3 tsp freshly ground pepper

Instructions for dressing:

In a small bowl, combine nutritional yeast, mustard, almond meal, and garlic to make a past (use a fork). Whisk in water, lemon juice, tamari, Worcestershire sauce, and black pepper.

Sweet Potato Croutons:

Makes 1 ½ - 2 cups croutons.


1 large sweet potato, unpeeled

1 TB Mrs. Dash original seasoning blend, or your favorite- no salt seasoning

1 TB flaxseed meal


Preheat oven to 400 degrees.

Cook sweet potato in oven or microwave until cooked through.  Let cool.

Cut the sweet potato into cubes. Try to make them uniform size so they bake evenly.

Rinse the cubes with water and place in a bowl.

Sprinkle seasoning and flaxseed meal over the cubes and toss until well coated.

Place on a lined pan and bake for twenty minutes, or until browned a bit. Cool and add to tops of salads like croutons. 

Pad Thai with Baked Tofu: Adapted from Minimalist Baker


12 oz. extra firm tofu

6 ozs thin rice noodles

3 garlic cloves minced

1 large bundle green ion (6 ozs), finely chopped

2 whole carrots, finely chopped (we double this)

Frozen peas (about 1 ½ cups)


2 TB salted creamy peanut butter

3 TB tamarind concentrate or paste

4 ½ TB Tamari or soy sauce (tamari is gluten free)

3-4 TB maple syrup

 1 ½ tsp chili garlic sauce, plus more for serving

FOR Serving:

Peanut Sauce (see recipe below) or no-oil store bought

Chili Garlic Sauce

Freshly squeezed lime juice

Chopped green onions


1.     Preheat oven to 400 degrees and line a rimmed baking sheet with parchment paper.

2.     Wrap tofu in absorbent towel and set something heavy on it to drain moisture for fifteen minutes.

3.     Once oven is hot, Cube tofu into bite size pieces and arrange on baking sheet. Bake for 30 minutes.

4.     4. In meantime, make sauce. To a small skillet, add peanut butter tamarind concentrate, 3 TBSP maple syrup, 3 TB tamari, and 1 tsp chili sauce. Heat over medium heat. When begins to bubble, stir and reduce heat to low.

5.     When tofu is almost done, cook rice noodles according to pkg instructions. Drain and set aside.

6.     Heat large skillet over medium heat. Add baked tofu and 1 TB pad Thai sauce, 1 TB tamari, and remaining ½ tsp chili sauce. Stir frequently and cook until brown on all sides, about 4 minutes. Remove from pan and set aside.

7.     To same skillet, add garlic and green onion and ½ TB tamari. Sauté 2-3 minutes, stirring frequently. Add cooked noodles and remaining pad Thai sauce and toss with tongs to coat. Raise heat to medium-high and cook 2-3 minutes. Add tofu last minute of cooking

8.     Remove from heat and serve with grated carrots, green onions, peanut sauce (optional), shopped peanuts, and additional garlic chili sauce.

Peanut Sauce recipe: by Minimalist baker

Makes ¾ cup-


 ½ cup slated peanut butter

 1 ½-2 TB tamari or soy sauce

2-3 TB coconut sugar or organic brown sugar

½ lime, juice- about 1 TB

½ tsp chili sauce

2-4 TB hot water to this


1.     In a small bowl, whisk peanut butter, tamari, coconut sugar, lime juice, and chili garlic sauce together. Add hot water to thin until pourable. Taste and adjust seasonings. Left overs keep in fridge for 7-10 days. Add water to thin again if needed.

2.     Pairs well with pad Thai, stir fries, spring rolls, dipping sauce for veggie tray.

3.     Asian rice “1 bowls”

Dinner Vegetable Paella from Dr. Kahn’s

Plant-based Solution


½ teaspoon or turmeric

3 Tablespoons warm water

2 ½ cups vegetable broth

1 large red onion

1 yellow pepper

1 red pepper

1 cup mushrooms sliced

3 garlic cloves

Sea salt and freshly ground pepper

1 cup uncooked short-grain brown rice

2 Roma tomatoes, chopped, or 1 can 15 oz. diced tomatoes

1 ½ tsp smoke paprika

1 cup green peas

1 can 15 artichoke hearts in water, drained and chopped

½ cup chopped parsley


1.     In a small bowl, add saffron threads to the warm water and let sit 10 minutes to steep. If using turmeric, skip this step and add turmeric with the other spices.

2.     In a medium saucepan, heat a splash of broth. Add the onion and sauté 2 minutes. Add peppers and continue to sauté until soft, about minutes. Add the mushrooms and garlic and sauté for 5 minutes or until softened slightly. Season liberally with salt and pepper.

3.     Increase the heat to medium-high. Add a third of broth, and then add the rice, tomatoes, and smoked paprika and cook, stirring for 1 minute until well mixed through.

4.     Reduce the heat to medium-low. Add one third of the saffron and stir. Let simmer uncovered for 5 minutes, or until the liquid is just absorbed.

5.     Add the next third of broth and saffron and cook for 5 minutes uncovered, or until almost all, the broth is absorbed. Add the remaining third of broth and saffron and cook for 5-10 minutes uncovered.

6.     Sprinkle the surface of the paella with peas and artichoke hearts. Cover the entire pan with foil and cook on low heat for 12 minutes. Turn heat off but leave the paella pan covered with foil for another 10 minutes.

7.     Remove the foil and garnish with parsley.


Kale and Mushroom Gratin by Dr. Kahn’s

Plant-based Solution


Cashew Cream:

¾ cup cashews (soaked at least 3 hours or overnight)

½ cup water, slightly more as needed

Juice of ½ lemon


Splash of vegetable broth

1-2 garlic cloves minced

1 onion chopped

1 pound mushrooms, sliced (cremini or baby bellas)

¼ cup white wine

½ cup unsweetened almond milk, or more as needed

1 large bunch kale, stems removed

1 handful spinach (optional)

Almond parmesan (see recipe below)

Sea salt and freshly ground pepper

Cooked faro, barley, pasta, or rice (for serving)


1.     Preheat oven to 350 degrees.

2.     Make the cashew cream: Rinse cashews well. Place cashews, water, and lemon juice in blender or food processor and blend until smooth and creamy, scraping down the sides as needed. Add 2 teaspoons of water as needed at a time to create desired consistency. Set aside.

3.     Heat broth over medium-high heat. Add garlic, onion, and mushrooms and sauté, stirring occasionally until some of the mushroom liquid cooks away and the mushrooms start to brown, about 12 minutes or so.

4.     Add the wine and sauté for a couple of minutes. Then add the cashew cream and milk, and simmer for several more minutes.

5.     Turn off the heat. (If you have time, leave this mixture to steep; the cream and milk will get a delicious mushroom flavor and smell).

6.     Wash the kale and shred it into small pieces. Steam it in a large covered pot by cooking on low, stirring occasionally until it wilts, about 5-10 minutes. No need to add water, as the washing done right before will give enough moisture.

7.     Add the kale, optional spinach, and a couple tablespoons of almond parmesan (recipe below) to the mushroom-cream mixture. Season with salt and pepper to taste, and transfer to a shallow baking dish.

8.     Lightly sprinkle a few more tablespoons of almond parmesan on top. Cook for about 25-30 minutes, or until golden.

9.     Serve over a bed of grains or pasta. Sprinkle with more almond parmesan.

Almond Parmesean


1 cup raw  almonds

2 tablespoons nutritional yeast

1 teaspoon garlic powder

½ teaspoon salt

 Almond Parmesean Instructions:

1.     Place all ingredients in a food processor or blender and process until desired consistency.

2.     Add more nutritional yeast, garlic powder, and salt to taste.

Smoky Sweet Black Eyed Peas and Greens

by Jill Nussinow

  1. Sauté ingredients:

    • 1 tsp (5 ml) oil (or *dry sauté or add a little water/vegetable broth)

    • 1 medium to large onion, thinly sliced

    • 3 cloves garlic, minced

    • 1 cup (149 g) diced red pepper

    • 1 small jalapeño or other hot chile, minced

  2. Pressure cooker first cook:

    • 2 tsp (4 g) smoked paprika

    • 1–2 tsp (3–5 g) chili powder

    • 1 1/2 cups (218 g) dried black-eyed peas, soaked overnight and drained

    • 4 dates, finely chopped

    • 1 1/2 cups (355 ml) water or vegetable broth, plus more as needed

  3. Pressure cooker second cook:

    • 1 (15-oz [425-g]) can fire-roasted tomatoes with green chiles

    • 2 cups (32 g) chopped greens (such as kale, collards or Swiss chard)

    • Salt to taste

  4. For serving:

    • Hot sauce such as Tabasco or Texas Pete


  1. For the sauté, use the sauté setting over normal, or medium heat, and heat the oil (if using). Add the onion and sauté until transparent, 5 minutes. Then add the garlic and peppers and sauté for a minute more.

  2. For the first pressure cook, add the smoked paprika, chili powder and black-eyed peas and stir. Add the dates and water but do not stir. Put the lid on the Instant Pot and cook at high pressure for 3 minutes. Let the pressure release naturally.

  3. For the second pressure cook, open the lid carefully. Add the tomatoes and greens. Return to high pressure for 1 more minute, then turn the valve to release manually. Add salt to taste.

  4. To serve, you can add as much hot sauce as you want to the pot or pass it at the table so diners can add it themselves.

Joel Fuhrman’s Banana Oat Cookies


  1. 1/2 cup raisins or chopped dates

    1. 2 medium bananas, mashed

    2. 1 1/2 cups old fashioned oats

    3. 1/3 cup chopped walnuts or almonds

    4. 1/4 cup unsweetened coconut

    5. 1 teaspoon vanilla

    6. 1/8 teaspoon cinnamon

    7. 100% fruit spread, any flavor, if desired



  1. Add 2 tablespoons water to dates or raisins and soak for 30 minutes. Preheat oven to 325 degrees. Combine the mashed bananas and the oats. Add the nuts, coconut, vanilla, cinnamon, and the soaked dates or raisins. Mix well. Drop by tablespoons onto a non-stick cookie sheet. If desired, flatten a little and make an indentation into the center of the cookie. Add the fruit spread. Bake for 13 minutes or until golden brown. Makes 14 cookies.

Gooey Flourless Lemon Blueberry

Macadamia Blondies


  • *1 cup macadamia nut butter

  • 1 egg, beaten ( can sub a flax egg or 1/2 cup applesauce for vegan option)

  • 1/4 cup pure maple syrup

  • 1 Tbsp. fresh lemon juice

  • 1 Tbsp. lemon zest

  • 1/2 tsp. baking soda

  • 1/4 tsp. vanilla extract

  • 1 cup fresh blueberries


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

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

  3. Carefully fold blueberries into batter, making sure they don't get squished.

  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).

  7. *Can sub macadamia butter for any nut butter of choice.


March 21st PBLTC Tasting Menu

Potato Tofu Scramble from The Cheese Trap (serves 3)


1 (12-16oz) pkg extra-firm tofu

1tsp onion powder

½ tsp garlic powder

½ tsp black salt (kala namak), if available

1/8-1/4 tsp sea salt to taste

3 TB water

2 ½ TB nutritional yeast ( or more)

1 TB tahini

1 TB tomato paste

1 ½ TB apple cider vinegar

1 tsp pure maple syrup

2 cups cubed cooked red or yellow potatoes

3 cups julienned kale (about 1 bunch stems removed)

1/3 cup frozen corn kernels


Drain excess liquid out of tofu block. Using fingers, crumble tofu into a large nonstick skillet, breaking it up well.

Add onion powder, garlic powder, sea salt, black salt and cook in dry skillet over medium heat, stirring occasionally, for 5-7 minutes.

Meanwhile, in a bowl, combine water, nutritional yeast, tahini, tomato paste, vinegar, and maple syrup, and mix until fully combined.

Stir the yeast mixture into to tofu, then add the potatoes, kale, and corn mix. Continue to cook over medium heat until vegetables are heated through and kale has wilted. If mixture sticks to bottom of pan, add another splash of water and use wooden spoon to remove any mixture sticking to the pan. If mixture is still sticking, reduce heat slightly. Taste, season as desired, and serve.

Bone-Building Rainbow Kale Slaw with Fresh Oranges


1 bunch lacinato (a.k.a. dinosaur) kale, thick stems removed and leaves thinly sliced

4 cups shredded red cabbage (about 1 small head, quartered and cored)

2 navel oranges or Clementines, peeled and segmented

1 small red onion, thinly sliced

1 large red bell pepper, cored, seeded and thinly sliced

⅓ cup sunflower seeds

¼ cup Dijon mustard

¼ cup freshly squeezed orange juice (from about 1 small orange)

¼ cup balsamic vinegar

½ teaspoon ground black pepper


In a large bowl, combine kale, cabbage, orange segments, onion, bell pepper and sunflower seeds.

In a small bowl, whisk together mustard, orange juice, vinegar and pepper.

Pour over the kale mixture and toss to coat.

Serve immediately or refrigerate for up to 2 days.


Smoked Almond Pimento Cheese Spread Adapted from This Cheese is Nuts:


2 cups raw almonds

½ cup pimentos from a jar, plus ¼ cup packing liquid

1/3 cup nutritional yeast

1 teaspoon smoked sea salt

1 teaspoon garlic powder


Rinse almonds well. Place them in water in a medium bowl. Cover and refrigerate overnight.

Darin almonds. In bowl of food provcessor, place the almonds, pimentos, nutritional yeast, salt, garlic powder, and ¼ cup pimento liquid. Process until well incorporated.

Remove lid and test cheese texture and salt content. If you want smoother spread, add a little water to thin in Tablespoons at a time. Add more salt if needed. Serve with crackers and/or fresh pears.

Roasted Cashew Apple Spread Adapted from This Cheese is Nuts:


1 cup cashews

2 cups packed fresh spinach

1 cup dried apples

1.4 tsp celtic sea salt

2 tablespoons nutritional yeast

2 tablespoons water, plus more as needed


Preheat oven to 350 degrees.

Roast cashews on a rimmed baking sheet for 10 minutes or until golden brown.

While cashews roast, soak apples in 1 cup boiling water for 10 minutes.

In bowl of food processor, place spinach first, then top with cashews, apples, salt, nutritional yeast, and the water.

Process  until mixture balls up on one side of bowl. Add more water 1 TB at a time to reach a smooth spreadable cheese.

Transfer to a serving bowl and serve with your favorite crackers.


Vegan Lasagna

Lasagna Ingredients:

12 brown rice pasta noodles

1 24 oz jar marinara sauce (low sodium)

2 8 oz pkg mushrooms sliced thin

3 cups vegetables of choice (we like zucchini, asparagus, carrots) sauté veggies in water until slightly soft

1 cup fresh basil chopped fine

¼ cup ground brazil nuts

“Cheese Ingredients”

1 14 oz pkg extra firm tofu

1-2 cups humus

1 cup fresh spinach chopped fine

½ cup nutritional yeast

1 Tbls. oregano


Drain tofu and push moisture out in some paper towels.  Mix humus, nutritional yeast, tofu, oregano and spinach and set aside.

Boil noodles just until they start to get pliable, drain and cool (don’t overcook)

Pour 1 cup of marinara sauce into a 9 x 13 baking pan

Put in one layer of noodles

Spread ½ on the “cheese mixture” on noodles

Put sliced mushrooms on top of that

Sprinkle on some of the fresh basil   

Put on another layer noodles

Spread the rest of the “cheese mixture” on noodles

Put veggies on top of that

Sprinkle on some of the fresh basil  

Put the final layer of noodles on

Pour the remainder of marinara sauce on top

Bake @ 350 for 1 hr.

Garnish with fresh basil, a little nutritional yeast and ground brazil nuts


Best Vegan Macaroni and Cheese by Minimalist baker online:


1 head roasted garlic (see instructions for method)

10-12 ounces (283-340 g) gluten-free penne* (I love Bionaturae penne found at Whole Foods)

4 Tbsp (60 ml) olive or grape seed oil

4 cloves garlic, minced (2 Tbsp or 12 g)

4 1/2 Tbsp (31 g) arrowroot starch*

2 cups (480 ml) unsweetened plain almond milk, plus more as needed

Sea salt and pepper to taste (~1/4 tsp each)

5 Tbsp (15 g) nutritional yeast, plus more to taste

1/2 cup (40 g) vegan parmesan cheese, plus more for serving


  1. To roast garlic, preheat oven to 400 degrees F (204 C) and cut off the very top of a head of garlic. Drizzle the top with a bit of oil, a sprinkle of salt and loosely wrap in foil.

  2. Place directly on oven rack and roast for 45 minutes - 1 hour, depending on size of garlic. You'll know it's done when the garlic is very fragrant and the bulb is golden brown. Remove from oven, slightly unwrap, and let cool.

  3. At the 40-minute mark, bring roughly 10 cups (2400 ml) water to a boil in a large pot and salt generously. Once boiling, add pasta and stir to prevent noodles from sticking. Cook according to package instructions (usually about 8-10 minutes). Once fully cooked, drain and set aside.

  4. In the meantime, begin preparing sauce. Heat a large, oven-safe skillet over medium heat. Once hot, add oil and minced fresh garlic. Stir and cook for 1-2 minutes, or until light golden brown. Immediately add arrowroot starch and whisk - cook for 1 minute.

  5. Slowly add almond milk while whisking, then cook for 2 minutes over medium heat, stirring frequently. The sauce will likely look a little clumpy - that’s OK! We’re going to blend it.

  6. Transfer mixture to a blender, along with the roasted garlic. To extract garlic, simply push up from the base and the softened cloves should come right out - so gratifying (and delicious).

  7. Next add 1/4 tsp each salt and pepper, nutritional yeast, and vegan parmesan cheese and blend on high until creamy and smooth, scraping down sides as needed.

  8. Taste and adjust seasonings as needed - you want it pretty well salted + cheesy, so don't be shy with the nutritional yeast, salt, and vegan parmesan cheese.

  9. Return sauce back to skillet from earlier and cook over low heat until warmed and slightly thickened - about 2-3 minutes - whisking occasionally. As it warms back up, it will thicken and get super cheesy (see photo). For a thicker sauce, leave it as is. To thin slightly, add almond milk 1 Tbsp at a time until desired consistency is achieved. Turn off heat if it starts bubbling too aggressively.

  10. Add cooked, drained pasta to the sauce and toss to coat. Then top with 1 more Tbsp vegan parmesan cheese.

  11. Optional: Heat oven to high broil and position a rack at the top of the oven. Broil pasta on high for 1-2 minutes (optional), or until golden brown (see photo). Watch closely as it can burn quickly.

  12. Serve immediately. I love topping mine with an extra pinch of vegan parmesan cheese - I can never get enough of that stuff.

  13. Leftovers keep covered in the refrigerator for up to 3 days, though best when fresh. Reheat in the microwave or on the stovetop - add extra almond milk if it's dry.


*If you aren't gluten-free, sub regular pasta for the gluten-free and all-purpose flour for the arrowroot starch.
*Nutrition information is a rough estimate for 1 of 4 servings without additional parmesan cheese topping.
*Recipe adapted from my Vegan Garlic Mac n Cheese.


Brocoli and Cheese Soup by Oh She Glows online:


For the cheese sauce:

1 1/4 cups (190 g) diced peeled yellow or red potatoes*

Heaping 1/3 cup (55 g) diced peeled carrots*

2 tablespoons (6 g) nutritional yeast

2 tablespoons (30 mL) refined coconut or grapeseed oil**

2 1/2 tablespoons (37.5 mL) water

1 1/2 teaspoons (7.5 mL) fresh lemon juice

1/2 teaspoon fine sea salt

1 medium (4 g) garlic clove

1/2 teaspoon (2.5 mL) white wine vinegar

For the soup:

1 tablespoon (15 mL) extra-virgin olive oil

1 medium (350 g) onion, diced (2 heaping cups)

3 medium (13 g) garlic cloves, minced

1 cup (120 g) chopped celery

5 to 6 cups (350 g) chopped broccoli florets

1 1/2 cups (225 g) chopped Yukon Gold potatoes (about 2 medium)

3 cups (750 mL) low-sodium vegetable broth

2 tablespoons (6 g) nutritional yeast

1/4 teaspoon cayenne pepper, or to taste

1 1/2 teaspoons (7.5 mL) fresh lemon juice, or to taste

Fine sea salt, to taste (I use 1/2 teaspoon)

Freshly ground black pepper, to taste

1 1/2 teaspoons to 3 teaspoons (7.5 to 15 mL) chickpea miso, to taste***

For topping:

Pan-Fried Garlic Croutons (use gluten-free bread if necessary)****

Smoked or sweet paprika

Fresh minced parsley


1. For the cheese sauce: Place the potatoes and carrots in a medium pot and add water to cover. Bring to a boil over high heat, reduce the heat to medium, and simmer uncovered for 10 to 15 minutes, until fork-tender. Drain.

2. While the potatoes and carrots are simmering, add the nutritional yeast, oil, water, lemon juice, salt, garlic, and vinegar into a high-speed blender and set aside.

3. Chop the onions, garlic, celery, broccoli, and potatoes for the soup and set aside.

4. When the simmering potatoes and carrots are fork-tender, drain them and add to the blender. Blend the cheese sauce until smooth, then transfer to a bowl.

5. For the soup: In a large pot, sauté the oil, onion, and garlic over medium heat, stirring frequently. Cook for about 3 to 5 minutes.

6. To the pot, add the celery, broccoli, and potatoes and sauté for a few minutes more. Now, add the broth, nutritional yeast, cayenne pepper, lemon juice, salt, and pepper. Cover and simmer over medium heat for about 13 to 15 minutes, until the potatoes are fork-tender. Turn off the heat and let the soup sit for a few minutes. Add the chickpea miso.

7. Carefully transfer the soup into a blender (you might have to do this in two batches). Blend until smooth and place back into the pot.

8. Set aside 1/4 cup (60 mL) of cheese sauce for garnish. Add the rest of the cheese sauce into the soup and stir to combine. Adjust seasonings to taste if desired.

9. Ladle the soup into bowls and swirl in a tablespoon of the reserved cheese sauce into each bowl. Top with Pan-Fried Garlic Croutons, paprika, and parsley, if desired.


* To cut down on cooking time, be sure to dice the potatoes and carrots very small.

** Refined coconut oil doesn’t have a coconut flavour, which is why I love it in the cheese sauce. Grapeseed oil also has a neutral flavour, but if you don’t have either you can probably get away with a light-tasting olive oil.

*** I love chickpea miso, it’s light in flavour and often soy-free (be sure to check the label, though). If you can’t find chickpea miso, any light or white miso should do the trick! I like a full 3 teaspoons of chickpea miso in this soup, but depending on the flavour of your miso you might prefer a bit less.

**** Instead of bread-based croutons, you can top this soup with my Roasted Chickpea Croutons.

Vegan Snickers Cheesecake Bars by Minimalist baker Online:



1 cup packed (~200 g) pitted dates

1 1/2 cups (115 g) raw walnuts

1/4 tsp sea salt


1 1/2 cups (180 g) raw cashews

optional: 1 tsp vanilla extract

1/3 cup (80 ml) maple syrup

1/2 cup (120 ml) full-fat coconut milk (or sub another dairy-free milk, such as almond or rice)

1/4 tsp sea salt

3 Tbsp (45 ml) grape seed or olive oil (or use coconut, but it will impart more coconut flavor)

2 Tbsp (30 ml) lemon juice (~1 small lemon), plus more to taste


3/4 cup packed (~150 g) pitted dates (plus water to blend)

3/4 cup (109 g) roasted salted peanuts (I like the roasted lightly salted peanuts from Trader Joe’s)

3/4 cup (90 g) chopped vegan dark chocolate (I like the 72% dark chocolate from Trader Joe’s)

optional: 1 Tbsp (15 ml) coconut oil


  1. Add cashews to a bowl and cover with boiling hot water. Let set, uncovered, for 1 hour. Then drain thoroughly. Also line an 8x8-inch baking dish* with parchment paper. Set aside.

  2. In the meantime, make crust by adding dates to a food processor. Blend/mix until small bits remain or it forms into a ball. Remove and set aside.

  3. Add walnuts and sea salt to the food processor and process into a meal. Then add dates back in and blend until a loose dough forms - it should stick together when you squeeze a bit between your fingers. If it's too dry, add a few more dates through the spout while processing. If too wet, add more walnuts.

  4. Press the crust into the parchment-lined dish (see photo), until uniformly flat. I like to lay parchment paper on top and then press down with something flat - like a liquid measuring cup - and press down so it's firmly packed. Set crust in freezer to set.

  5. Next make date caramel by adding 3/4 cup dates to the food processor. Blend until a paste forms, then add hot water a little at a time until it forms a nice caramel-like paste that's spreadable. Try not to add more than 3-4 Tbsp (45-60 ml), which will depend on the freshness of your dates. Set aside.

  6. Add your drained, soaked cashews to a high speed blender, along with vanilla (optional), maple syrup, coconut milk, sea salt, oil, and lemon juice. Blend on high until creamy and smooth, scraping down sides as needed.

  7. Taste and adjust flavor as needed, adding more lemon for brightness, salt for flavor balance, or maple syrup for sweetness.

  8. Pour filling over the crust and tap on the counter to release any air bubbles. Then add half of the date caramel in small spoonfuls and swirl with a toothpick or chopstick (see photo).

  9. Sprinkle the peanuts on top and tap once again so they gently sink in. Cover lightly with plastic wrap, and then seal the top with foil. Freezer for 4-6 hours, or until completely set and firm.

  10. When ready to serve, set out cheesecake (to thaw briefly) and top with remaining date paste and a few more roasted peanuts (optional).

  11. In the meantime, prepare chocolate sauce. Add chocolate and coconut oil (optional) to a ceramic bowl and set over a small saucepan with 1 inch simmering water (over medium heat). Stir occasionally over the simmering water until melted (alternatively, melt in the microwave in 30 second increments).

  12. Drizzle the chocolate over the cheesecake, slice into 9 to 12 bars and serve.

  13. Enjoy immediately. Store leftovers in the freezer up to 3 weeks (best in the first week).


*If you'd like to turn this cheesecake into a round cheesecake shape, see this post for tips. If you'd like to make mini cheesecakes, use this post for tips. If you'd like to make this into 4 small cheesecakes, see this post for tips.
*Nutrition information is a rough estimate for 1 of 12 bars calculated without additional coconut oil in the chocolate sauce.


The BEST Vegan Banana Cake



1 1/3 cup mashed bananas (3-5, depending on the size of your bananas)
2 1/2 Tablespoons organic lemon juice, divided
1 1/2 cups vegan milk, I used Ripple half & half (it's a thicker/richer milk, if you don't have it try cashew or soy)
3 cups All-purpose flour
1/2 Tablespoon baking soda
1/2 teaspoon baking powder
1/4 teaspoon salt
2/3 cup vegan butter, softened
1 cup organic cane sugar
1/2 cup organic brown sugar
Egg substitute equal to = 3 eggs (I used The Vegg, but Follow Your Heart The Vegan Egg works well too)
1 teaspoons pure vanilla extract

(Makes: 3 cups)

1/2 cup vegan butter, coconut oil or vegan shortening at room temperature
1/2 cup vegan cream cheese, softened (Tofutti)
3 cup powdered sugar
1 Tablespoon vanilla extract

Additional Info
(Links provided below for Different Frosting Recipe, they may have to be reduced by half to accommodate this recipe or if you like frosting in mass quantities, go crazy!)

This recipe is great with a variety of different frostings, you can do a traditional Vegan White Frosting. Go more decadent with a luscious Peanut Butter Frosting OR go crazy delicious with Vegan Chocolate Frosting


Preheat oven to 300 degrees. Grease a 9 x 13 pan.

Start by smashing your bananas. In the bowl of an electric mixer fitted with a whisk attachment, place the bananas in and turn the mixer on medium-high to mash the bananas. This is a very simply way to mash the bananas without making another bowl dirty and no effort on your part...best part!

Mashed Bananas

Next, add in 1 tablespoon lemon juice, set aside as well.

Place 1 1/2 tablespoons lemon juice in a measuring cup. Top to 1 1/2 cups with vegan milk and set aside for when you need it later. This will look curdled, that's what you want.

Beat together the softened vegan butter, brown and white sugar until combined. Add in vegan egg substitute and vanilla next. Mix on high until light and fluffy (almost the texture of frosting, this is called creaming)


Once the mixture is creamed together, add in your bananas and mix to combine. 


In a separate medium bowl combine the flour, baking soda and salt.
You'll start combining everything now. Alternate adding the flour mixture and the vegan milk to creamed mixture stirring just until combined. (Do not overmix).


Put into the oven and Bake 60 to 70 minutes or until toothpick inserted in center comes out clean. If it's still soft in the middle, give the cake another 5 mins and check, recheck until done. (do not over bake). When the cake it done, remove it from the oven and allow it to cool completely before frosting.


In the stand mixer fitted with a whisk attachment, beat the vegan butter/coconut oil, vanilla, and room temperature vegan cream cheese on medium-high speed until fluffy, about 2 minutes, stopping to scrape down the sides of the bowl. Turn the mixer to low (stir setting), add the sugar slowly (a little at a time, 1/2 cup increments), mix until incorporated. Increase the speed to medium high and beat until fluffy, about 3 minutes, stopping to scrape down the sides of the bowl. 


When the cake is complete, keep its on your counter or better yet in your fridge, I love the texture it gets in the fridge when it solidifies a bit. Pair it with vegan milk or even better, vegan ice cream. Enjoy! 


April 25th , 2018 Tasting Menu


Wild Rice and Edamame Salad with Cranberries & Almonds: from pixelatedcrumb.com


  • 1/2 cup blanched slivered almonds

  • 2 tablespoons white sesame seeds

  • 4 cups cooked wild rice

  • 2 cups shelled cooked edamame, thawed if frozen

  • 2 medium carrots, diced

  • 3 medium scallions, thinly sliced (green parts only)

  • 1/2 cup dried cranberries

  • 3 tablespoons olive oil

  • 2 tablespoons toasted sesame oil

  • 1/4 cup rice vinegar, plus more as needed

  • 2 teaspoons honey

  • 1/2 teaspoon chili pepper flakes

  • 1/2 teaspoon Kosher salt

  • 1/4 teaspoon freshly ground black pepper


  1. Toast the almonds in a medium frying pan over medium heat, stirring often, until golden brown (don't let them burn!), about 8 to 10 minutes. Transfer the almonds to a large heatproof bowl. Add the sesame seeds to the pan and toast, stirring often, until golden brown, about 2 to 3 minutes. Transfer to the bowl with the almonds.

  2. Add the rice, edamame, carrots, scallions, and cranberries to the bowl with the almonds and sesame seeds and toss to combine.

  3. Whisk the olive oil, sesame oil, rice vinegar, honey, chili pepper flakes, salt and pepper in a medium bowl until combined. Drizzle over the rice mixture and toss to combine. Taste and season as needed with more salt, pepper, and vinegar. Cover and chill for at least one hour before serving.

Kale Crunch Salad with Dragon Dressing: Adapted from The Engine 2 Cookbook


2 cups kale, stripped of ribs and finely chopped

1 cup raw Brussel sprouts, thinly sliced-alomost shaved

1 cup matchstick carrots

1 head broccoli, thinkly sliced-almost shaved

¼ green cabbage, finely chopped

¼ purple cabbage, finely chopped

1 serving of Dragon Dressing


In a large bowl, combine kale, Brussel sprouts, carrots, broccoli, green & purple cabbage. Toss with Dragon Dressing.

Dragon Dressing: adapted from Engine 2 Cookbook


½ cup natural peanut butter (use fresh ground if possible)

3 Tablespoons Rice vinegar

2 tablespoons low sodium tamari

1-2 teaspoons 100% pure maple syrup

1 tablespoon hot sauce (siracha prefereably)

2 garlic cloves peeled

1 ½ teaspoons minced fresh ginger

1/3 cup water, or more, depending on texture you prefer


In a food processor, or high-speed blender, combine the peanut butter, vinegar, tamari, maple syrup, hot sauce, garlic, ginger, and water. Blend until all ingredients are smooth and dressing-like.


Thai Red Curry with Vegetables by CookieandKate.com


  • 1 ¼ cups brown jasmine rice or long-grain brown rice, rinsed

  • 1 tablespoon coconut oil or olive oil

  • 1 small white onion, chopped (about 1 cup)

  • Pinch of salt, more to taste

  • 1 tablespoon finely grated fresh ginger (about a 1-inch nub of ginger)

  • 2 cloves garlic, pressed or minced

  • 1 red bell pepper, sliced into thin 2-inch long strips

  • 1 yellow, orange or green bell pepper, sliced into thin 2-inch long strips

  • 3 carrots, peeled and sliced on the diagonal into ¼-inch thick rounds (about 1 cup)

  • 2 tablespoons Thai red curry paste*

  • 1 can (14 ounces) regular coconut milk**

  • ½ cup water

  • 1 ½ cups packed thinly sliced kale (tough ribs removed first), preferably the Tuscan/lacinato/dinosaur variety

  • 1 ½ teaspoons coconut sugar or turbinado (raw) sugar or brown sugar

  • 1 tablespoon tamari or soy sauce***

  • 2 teaspoons rice vinegar or fresh lime juice

  • Garnishes/sides: handful of chopped fresh basil or cilantro, optional red pepper flakes, optional sriracha or chili garlic sauce


  1. To cook the rice, bring a large pot of water to boil. Add the rinsed rice and continue boiling for 30 minutes, reducing heat as necessary to prevent overflow. Remove from heat, drain the rice and return the rice to pot. Cover and let the rice rest for 10 minutes or longer, until you’re ready to serve. Just before serving, season the rice to taste with salt and fluff it with a fork.

  2. To make the curry, warm a large skillet with deep sides over medium heat. Once it’s hot, add the oil. Add the onion and a sprinkle of salt and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes. Add the ginger and garlic and cook until fragrant, about 30 seconds, while stirring continuously.

  3. Add the bell peppers and carrots. Cook until the bell peppers are fork-tender, 3 to 5 more minutes, stirring occasionally. Then add the curry paste and cook, stirring often, for 2 minutes.

  4. Add the coconut milk, water, kale and sugar, and stir to combine. Bring the mixture to a simmer over medium heat. Reduce heat as necessary to maintain a gentle simmer and cook until the peppers, carrots and kale have softened to your liking, about 5 to 10 minutes, stirring occasionally.

  5. Remove the pot from the heat and season with tamari and rice vinegar. Add salt (I added ¼ teaspoon for optimal flavor), to taste. If the curry needs a little more punch, add ½ teaspoon more tamari, or for more acidity, add ½ teaspoon more rice vinegar. Divide rice and curry into bowls and garnish with chopped cilantro and a sprinkle of red pepper flakes, if you’d like. If you love spicy curries, serve with sriracha or chili garlic sauce on the side.

Broccoli Rice Casserole from Forks Over Knives 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
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, and sprinkle the casserole with black pepper and paprika.
5. Bake the casserole for 35 to 40 minutes, or until bubbly.”

“No-Cheese” Saucefor Brocoli Casserole:

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.


mEatloaf: Adapted from The Prevent & Reverse Heart Disease Cookbook:


1 large onion, chopped

3-4 large garlic cloves, minced

8 ounces portabella mushrooms, sliced

½ jalapeno, seeded and diced

2 cups diced zucchini

½ cup shredded carrots

½ red bell pepper, seeded and diced

1 tomato, cored and diced

4 cups spinach

½ cup fresh cilantro

½ teaspoon freshly ground black pepper, to taste

½ teaspoon freshly ground white pepper to taste

1 teaspoon Mrs. Dash seasoning mix

2 (15 oz) cans no-salt added cannellini beans drained and rinsed

2 cups old fashion oats

½ cup prepared mild salsa

1 cup barbecue sauce (no high fructose corn syrup, Annie’s brand fits the bill)


 Preheat oven to 350.

In a nonstick pan, cook onions for a few minutes over medium-high heat until being to soften, adding water if pan gets too dry. Add garlic, mushrooms, jalapeno, zucchini, carrots, bell pepper, and tomatoes, and keep cooing for 5-8 minutes, or until zucchini is soft.

Add spinach to vegetable mizturea dn continue cooking until greens wilt. Add cilantro, black pepper, white peper, and Mrs. Dash seasoining, and stir.

In a medium bowl, combine beans, oats, and salsa. Add vegetable mixture and stir. Mix everything very well and mash some of the beans. When it becomes sticky, sort of mortar-like, its ready for the loaf pans.

Coat the bottom of two loaf pans with ¼ cup or less barbecue sauce and add half of the vegetable-bean mixture to each pan, pressing into pan frimly. On top of each loaf pan, spread a layer of barbecue sauce.

Bake for one hour, let cool a bit before cutting into slices. Cuts better when has time to set. Serve with additional barbecue sauce.


Andalusian Cabbage Stew by MARTHA ROSE

2 tablespoons extra virgin olive oil

1 onion, chopped

2 to 4 garlic cloves, to taste, minced

1 red bell pepper, diced

1 small cabbage (about 1 1/2 pounds), cored and shredded or diced (about 6 cups)

1 small dried red chili pepper

 ½ teaspoon sugar

1 28-ounce can chopped tomatoes, with juice


2 teaspoons paprika

1 tablespoon sherry vinegar

Freshly ground pepper


1.     Heat the olive oil over medium heat in a large, lidded skillet or Dutch oven. Add the onion. Cook, stirring often, until tender, about five minutes. Add the garlic and bell pepper. Cook, stirring, until the pepper has softened slightly and the pan is fragrant, about three minutes. Add the cabbage. Cook, stirring, until the cabbage has softened slightly and lost some of its volume, about five minutes. Add the chili pepper, sugar, tomatoes, salt and paprika. Raise the heat slightly, and cook, stirring often, until the tomatoes have cooked down slightly and the mixture smells fragrant, about 10 minutes. Turn the heat to low, cover and simmer 30 minutes, stirring often.

2.     Add the vinegar and pepper, and taste and adjust salt. Simmer another 10 minutes. Serve with thick slices of country bread or with rice. This will taste even better if you refrigerate it overnight and serve it the next day.

·       Advance preparation: You can make this several hours before serving and reheat; it keeps for four to five days in the refrigerator.


Chocolate-Berry Bars with Almond Crust by Bakerita.com


  • 1 cups (4 oz.) almond flour

  • 1 teaspoon coconut flour

  • ¼ teaspoon baking soda

  • ¼ teaspoon salt

  • 2 tablespoons coconut sugar

  • ¼ cup coconut oil melted- sub 1:1 unsweetened apple sauce

  • 2 tablespoons maple syrup

For the chocolate layer

  • ½ cup canned full-fat coconut milk

  • 5 oz. bittersweet chocolate finely chopped

  • About 1 cup of assorted fresh berries I used raspberries and blueberries


  1. Preheat oven to 350°F. Line an 8x8-inch pan with parchment paper or foil and grease lightly.

  2. In large bowl, combine the almond flour, coconut flour, baking soda, salt, and coconut sugar. Whisk to combine. Add the coconut oil and maple syrup and toss to combine until the mixture sticks together.

  3. Press the crumb mixture evenly into the bottom of greased pan. Bake at 350°F for 11-13 minutes, or until golden brown around the edges. Let cool completely.

  4. Place finely chopped chocolate in a large bowl. In a small saucepan or in the microwave, just bring coconut milk to a boil (took about 30 seconds in my microwave). Pour hot coconut milk over chocolate and let stand 1 minute, then stir until smooth and creamy.

  5. Pour warm chocolate mixture over cooled crust. Arrange the berries on top as desired. Chill for at least one hour. Cut into 16 squares with a sharp knife.

Chewy Coconut Crumble Bars with Almond Crust and Assorted Berries from FeastingonFruit.com:


A magenta mix of berries blanketed with oil-free oat streusel makes these Coconut Berry Crumble Bars an easy healthy snack or dessert with ice cream on top!



·       3/4 cup rolled oats

·       2 cups unsweetened shredded coconut

·       1 cup date paste

·       1/2 tsp ground ginger ((or cinnamon))

·       Pinch of salt ((optional))


·       2 cups frozen mixed berries

·       2 tsps arrowroot starch ((cornstarch or tapioca starch works too))

·       1 tsp lemon juice

·       Optional: 2 tbsp coconut sugar


1.     Preheat the oven to 350F.

2.     In a mixing bowl, add all the ingredients for the crust. Stir to combine.

3.     Press half of the crust mixture into the bottom of an 8×5″ baking dish (or a loaf pan) lined with parchment paper. Save the other half for topping.

4.     In a blender or food processor, combine all the filling ingredients. Blend until the berries are broken down into small pebble-sized chunks.

5.     Pour the berry mixture on top of the crust. Press down firmly.

6.     Crumble the remaining half of the crust mixture on top pressing down lightly.

7.     Bake for 40 minutes at 350F or until the top is golden brown. 

8.     Cool for at least 30 minutes before slicing and serving with optional ice cream. Keep leftovers in the fridge for up to a week.


Carrot Banana Cake:

Ingredients ;

  • 3 lbs carrot ( boiled )

  • 1 banana

  • 1 / 4 cup coconut flour ( preference )

  • 1 / 2 cup cane sugar ( preference )

  • 1 / 3 cup coconut milk ( preference )

  • 2 T flax seed

  • 1 T cocoa

  • 1 T cinnamon

  • 1 1 / 2 t baking soda

  • 1 t vanilla

  • 1 t maple syrup ( optional )

  • 1 / 2 t nutmeg

  • 1 / 4 t cloves

  • Non-stink Pan


Blend all ingredients 

Oven bake 350 degrees 

30 minutes

Watch for brown color on top and the fun to arrive!



MAY 22, 2018 Tasting Menu

Plant-powered Smoothie with Turmeric & Ginger:


1 large orange peeled

3 inches peeled turmeric

1 inch peeled ginger


Place in a food processor and blend.

Optional: Add in super foods like spirulina, macca powder, etc.


Raspberry and Beet Pancakes by www.includingcakecom:

Makes approx 12 pancakes


  • 1/2 heaped cup brown rice flour (or spelt)

  • 1/2 heaped cup buckwheat flour (or spelt)

  • 1/4 scant cup arrowroot (or other starch)

  • 2 heaped tsp baking powder

  • 2 scant cups non-dairy milk of choice*

  • 2-3 tbs unrefined syrup of choice* (adjust to taste as these are only slightly sweet)

  • 2 tbs ground flax or chia

  • pinch salt

  • 1 heaped cup raspberries

  • 1 cooked beet

  • vegan yoghurt to serve- optional

  • extra raspberries to serve- optional

* liquid quantity may vary slightly depending on mix-ins used. For sweetness you may also use stevia or another form of sweetener, if so increase liquid slightly. 


Blend all ingredients together to get a thick smooth batter. Add the liquid slowly to ensure the smoothest mixture. 

Heat a non-stick saucepan with a little coconut oil (or other oil of choice) and spoon dollops of batter into the pan. Cook for 2-3 mins on one side, carefully flip and cook for a minute on the other. 

Serve immediately or keep warm in the oven on a low heat until all are ready together. 


Super Duper Salad with Super Food Dressing with Acai Juice: Adapted from Plant Strong Cookbook:


1 bunch kale, leaves stripped of spines- spines discarded

½ head nappa cabbage, finely shredded or chopped

¼ onion, thinly sliced

3-4 carrots, peeled and grated

½ cup grape tomatoes halved

1 cup raw edamame, shelled

1 cup fresh blueberries

½ cup raw, unsalted cashew pieces (optional)

¼ cup pumpkin seeds, toasted and unsalted


Finely chop kale leaves

In a large salad bowl, combine all ingredients

Dress with Super Food Acai Dressing

Super Duper Dressing from Plant Strong Cook book:


1 cup Acai juice (made from frozen concentrate)

2 tablespoons apple cider vinegar

½ teaspoon garlic

½ teaspoon salt

½ teaspoon freshly ground black pepper

Pinch of cayenne pepper

½ cup raw cashews, soaked overnight

1 Tablespoon pure maple syrup or fruit puree made from soaked apricots or dates


Make Acai juice from concentrate as directed. Blend all of ingredients in a food processor or high speed blender until smooth. Pour over salad, toss, and serve.


Anti-Inflammatory Salad with Turmeric Dressing by a ‘Whisk and Two Wands’ website:

Salad ingredients:

  • 24-28 oz bag Sweet Kale Salad Mix and nut/seed and dried fruit packet included*

  • 1 1/2 c fresh blueberries

  • 16 oz cooked, cooled, and peeled beets quartered or chopped

Turmeric Dressing:

  • 1/3 c extra virgin olive oil = water to thin

  • 2 TBSP apple cider vinegar

  • 1 TBSP lemon juice

  • 1 tsp turmeric

  • 1 clove garlic, grated

  • 1 tsp fresh grated ginger

  • 1/2 sea salt

  • 1/4 tsp freshly ground black pepper

  • 1/2 sea salt

  • 1/4 tsp freshly ground black pepper


  1. Mix or shake together dressing ingredients. You can also blend them together if you want a smooth dressing.

  2. Divide salad mix between bowls, top with beets, blueberries, and the nut/seed mixture.

  3. Serve or drizzle with dressing.

  4. Enjoy!

Gorgeous Black Rice Salad


2 cups cooked Black Rice, cooled slightly

1 cup yellow bell pepper

1 cup grape tomatoes, halved

1 cup green onions

1 cup red grapes

2 cups arugula or spinach

2 mangoes, peeled, pitted, and diced

1 cup chopped fresh cilantro

2Tbs balsamic vinegar, or to taste


Place the cooked rice in a large bowl.  Add the bell pepper, tomatoes, green onions, grapes, arugula,, 1 ½ of the mangoes, and the cilantro, and toss gently.

In a food processor or blender, combine the remaining mango half and the balsamic vinegar.  Blend until smooth and pour over the rice and vegetables.  Toss to coat and serve.

Healing Carrot Soup with Tumeric and Ginger by www.helloglow.com


  • 4 carrots, peeled and chopped

  • 1 parsnip, peeled and chopped

  • 1 yellow onion, roughly chopped

  • 4 garlic cloves, crushed

  • 2 teaspoons virgin coconut oil

  • 3 cups low sodium- preferably no salt, vegetable broth, warm

  • 1 teaspoon turmeric powder

  • 1-inch ginger knob, peeled and grated

  • Juice from 1/2 of a lemon

  • Pinch cayenne pepper

  • Fresh parsley, Greek yogurt, black sesame, coconut flakes, to serve


  1. Preheat the oven to 350ºF.

  2. Line a baking sheet with parchment paper. Add the carrots, parsnip, onion and garlic, then season with turmeric and cayenne, drizzle with coconut oil and toss to coat evenly.

  3. Roast for 15 minutes, then remove from the oven and transfer into a blender with the vegetable broth, lemon juice and ginger.

  4. Blend the ingredients until smooth and creamy.

  5. Pour the soup into serving bowls, garnish with fresh parsley, sesame and coconut flakes, drizzle with vegan yogurt and serve warm.

Deep Dish Falafel Pizza by www.rainbownourishments.com


Falafel Crust:

  • ¾ cup cooked chickpeas

  • ⅓ cup millet, oats or flour

  • 1 small red onion

  • 1 cup fresh mint

  • 1 cup fresh coriander

  • 2 cloves garlic

  • 3 tbs tahini

  • 3 tbs ground chia or flax

  • 2 tbs cumin

  • 2 tbs coriander powder

Beetroot hummus layer:

  • ½ cup cooked chickpeas

  • 1 small beetroot, boiled

  • 2 tbs tahini

  • 1 cloves garlic

  • Oregano, basil and other herbs as desired

½ cup sliced vegetables as desired

Tahini Cheese sauce:

  • 2 tbs tahini

  • 2 tbs nutritional yeast as you desire!

  • 2 tbs water


  1. Preheat oven to 200C. Line a cake tin or deep pie dish with baking paper.

  2. Base: In a food processor, whizz all crust ingredients until all ingredients are very combined and have become little pieces.

  3. Spread on the bottom and lower sides of cake tin/pie dish. Bake in oven for 15 minutes

  4. Beetroot hummus: In a food processor, whizz all ingredients until smooth.

  5. Remove the beetroot hummus, add the sliced vegetables to the hummus and mix

  6. Remove falafel crust from oven.

  7. Pour the beetroot hummus on top of the crust and return to the oven for around 40 minutes. The dish is ready it not leaking any more vegetable water.

  8. Cheese sauce: Mix all ingredients together and drizzle on top of pizza when it has finished baking!


Vegetable Lentil Sheperd’s Pie by www.onegreenplanet.com


  • 250 g green lentils (soak over night, rinse and drain)

  • 4 cups purified water

For the filling:

  • 1 leek, chopped

  • 1 brown onion, peeled and diced small

  • 1 celery stalk, diced small

  • 1/2 carrot, peeled and diced into cubes

  • 1/4 Japanese pumpkin, peeled and cut into chunks

  • 10 button mushrooms, sliced

  • 1 cup green peas

  • 3 roma tomatoes, diced

  • 1 garlic clove, large, diced finely, or crushed

  • 1 red chili, sliced fine

  • 2 teaspoons olive oil = use water to saute vegetables

  • 1 teaspoon cumin powder

  • 1/2 teaspoon turmeric powder

  • 2 teaspoons tamari sauce (spiral)

  • 140g tomato paste

  • 2 bay leaves

  • Bragg 24 herbs and spices seasoning, to taste

  • Celtic sea salt and pepper, to taste

For the mashed topping:

  • 4 sweet potatoes, large, peeled, and chopped

  • 4 cups purified water

  • Celtic sea salt and pepper, to taste


Cooking lentils

  1. Soak lentils over night in purified water and pinch of celtic sea salt, rinse and drain in morning, and they are ready to cook. Not everyone soaks lentils but for me my digestive system likes them better soaked.

  2. Boil purified water, place lentils in saucepan, simmer for 20 minutes until soft and set aside. If you don’t soak lentils they will take a little longer to cook.

For the filling:

  1. Peel and chop onion, leek and garlic.

  2. Heat water in soup pot on low heat; add garlic, onion, leek, bragg seasoning, turmeric, cumin, celtic sea salt and pepper, sauté on a low heat for 10-15 minutes, until brown. Add water TB at a time if vegetables are browning too fast.

  3. Add pumpkin to onion and leek mixture, sauté for about 15 minutes, until ingredients are browned and softening. This is really important for the flavour of the pie, make sure you stir occasionally.

  4. Add remaining ingredients, stir and sauté for 15 minutes. Add 1/4 cup purified water, lentils, bay leaves and simmer on low heat with lid on for 1 hour, make sure you stir occasionally.

  5. Add celtic sea salt, pepper and bragg spices to taste and remove bay leaves. Pour ingredients in large oven proof dish or individual dishes.

For the mashed topping:

  1. Boil pot of water; add chopped sweet potato, cook until soft.

  2. Drain water and blend mash in vitamix or thermomix until smooth. Add celtic sea salt and pepper to taste. Use a fork to evenly spread mash on top of pie filling.

  3. Pre heat oven to 180 degrees on grill, place dish in oven and grill until brown, for approximately 20 minutes.


  1. Fresh coriander or parsley.

  2. A nice simple side salad of greens.

  3. Sprinkle nutritional (savoury) yeast.

Ironman Chili with Roasted Red Peppers, Tart Cherries, and Cilantro: Adapted from The Engine 2 Cookbook:


½ cup dried tart cherries

2 medium sweet potatoes, peeled and cubed

1 medium onion, chopped

 1 large red pepper, chopped

3-4 cloves garlic, minced

1 cup raosted red bell peppers, chopped

2 Tablespoons chili powder

2 teaspoons dry mustard

1 teaspoon groun cumin

1 28 oz can fire-roasted tomatoes with juice

3 cups low sodium vegetable broth (we use less)

1 15 oz. can black beans, drained and rinsed

1 15 oz. can kidney beans, rinsed and drained

½-1 cup sweet corn, frozen is fine

1 cup fresh cilantro, chopped

1 jalapeno pepper, seeded and diced, for topping

*Optional Toppings: shredded vegan cheddar cheese, more cilantro, a squeeze of lime, siracha sauce


Place cherries is dish of warm water and soak for 203 minutes, rinse and drain.

Microwave or steam sweet potatoe cubes until soft, set aside.

In large pot, over medium heat, cook onion, bell pepper, in a little water until soft about 5 minutes. Add garlic and cook, stirring 2-3 minutes.

Add roasted pepper, chili powder, mustard, cumin, tomatoes, and broth. Cook for 203 minutes over medium heat. For flavors to meld. Bring to a boil, reduce to medium-low heat and simmer for 5-10 minutes.

Add drained cherries, steamed potatoes, black beans, kidney beans, corn and half of cilantro. Continue cooking and stirring on medium-low heat for at least 10 minutes, until well incorporated.

Serve with toppings. It is also good over brown rice.

Green Edamame Spinach Pesto over Rice Linguine by www.onegreenplanet.com


  • 1 3/4 cups cooked edamame beans

  • 7 ounces fresh spinach

  • 1 tablespoon tahini

  • 1 tablespoon lemon juice

  • 2-3 garlic cloves, roughly chopped

  • 2 spring onions, roughly chopped

  • 2 tablespoons nutritional yeast (optional, but highly recommended)

  • 1 teaspoon dried oregano (or any other herb you like)

  • Salt and pepper, to taste


  1. Mix all the ingredients except the spinach in a blender or food processor. Make it as smooth or as chunky as you like.

  2. Quickly sauté the spinach on medium-high heat until wilted, without oil. Use a tiny bit of water, if needed.

  3. Fold in the spinach in the edamame mix and serve over pasta


Japanese Sweet Potatoes with Broccoli, Carrot-Turmeric Sauce and Pumpkin Seeds Rawsome Vegan Cookbook by Emily von Euw



2 large Japanese Sweet Potatoes

2 large heads broccoli


Carrot-Tumeric Sauce:

2 medium carrots

2 tsp turmeric powder

1/4 tsp salt

3 T cashew butter

1/4 cup water


Preheat the oven to 350. Wash and scrub sweet potatoes, then slice into 1/2-inch slices and bake for 30-40 minutes, or until they are tender all the way through and lightly Browning on the bottoms.

Break the broccoli into smaller florets and steam for 10 minutes or until vibrantly green and slightly tender.

To make the carrot-turmeric sauce: blend everything together until smooth, adding more salt or turmeric if you like. If it's too thick, add more cashew butter and water. If it's too thin, add more cashew butter and carrot.

Serve the cooked veggies with the sauce and sprinkle on some pumpkin seeds.

(I add ginger to the sauce--maybe a 1 inch piece grated--or more. I am a ginger fiend. Also I use less cashew butter--maybe just blend a handful of cashews myself--with the water until smooth. You can make this sauce what you want it to be. cg)


Pineapple Cake with Shredded Coconut Topping by www.kidswithfoodallergies.com



• 2 cups unbleached white flour*
• ¾ cup sugar (the original recipe called for 2 cups, but ¾ is all you need!)
• 1 can (20 oz.) crushed pineapple in juice
• ½ cup applesauce
• 1 tsp vanilla extract
• 1 tsp baking soda
• Pinch of salt

*I have not tried it with gluten free flour, but I encourage you to try it out if your family eats gluten free

Icing Options:

*Please use the sugar-free option below…

Dairy-free Cream Cheese Icing:
• 1 stick safe butter (I used Earth Balance ® )
• 8 oz. dairy-free cream cheese (I used Daiya Plain Cream Cheese)
• 1 tsp vanilla extract
• 2.5 cups powdered sugar

Coconut Glaze:
• ½ cup coconut milk (I used So Delicious ® Dairy Free Original Culinary Coconut Milk)
• ½ cup powdered sugar

Sugar-free Whipped Coconut Cream Frosting: by www.primalpalate.com



  1. Place a can of coconut milk in the fridge overnight so that the cream will rise to the surface and separate from the water.

  2. Remove the coconut milk from the fridge and turn the can upside down. Using a can opener, open the can of coconut milk from the bottom and discard the water that separated from the cream.

  3. Scoop the thick cream into a small mixing bowl. Add the vanilla extract, and stevia (or raw honey or powdered sugar). Whip the cream with a hand mixer until light and fluffy, adding natural food coloring if desired.

  4. Use immediately to pipe onto cooled cupcakes, or place in the fridge until use.

Coconut Topping (optional, can be used for either icing):

• ¼ - ½ cup unsweetened shredded coconut


1. Grease the bottom and sides of a 9 x 13 in pan.
2. Mix the dry cake ingredients (flour, sugar, baking soda and salt) together with a whisk.
3. In a separate bowl, mix the wet ingredients (pineapple, applesauce and vanilla) with a spoon.
4. Combine the dry and wet ingredients and mix thoroughly with a spoon or spatula.
5. Pour in greased pan and bake for about 25 minutes (or until toothpick comes out clean) at 350 degrees.
6. Use electric mixer to combine ingredients for either the icing or glaze option – whichever you choose. Mix well.
7. When cake is cool, add icing or glaze. Sprinkle with ¼ - ½ cup unsweetened shredded coconut if desired.

I’d also suggesting adding a little dairy-free ice cream on the side for an extra-special treat! I hope you and your family enjoy this delicious cake. Let me know what you think!

Blueberry Magic bars by www.feastingonfruit.com


Crust (see notes for an oat option)

  • 1 1/2 cups almond flour

  • 2-3 tbsp maple syrup

Blueberry Layer

  • 2 ripe bananas

  • 1/2 cup blueberries ((fresh or frozen))

  • 3/4 cup chocolate chips (use Lily’s name brand chocolate, as it’s sugar-free. Comes in a large candy bar & can be chopped.)

  • 3/4 cup unsweetened shredded coconut

  • 1 cup blueberries


  1. Preheat the oven to 350F.

  2. Combine the almond flour and maple syrup in a bowl. Mix to create a sticky clumpy dough that holds together when pressed. Add 1 tbsp water if it seems too dry.

  3. Press the crust into an 8×5″ baking dish (or a loaf pan) lined with parchment paper. Bake for 15 minutes at 350F. Remove from the oven and cool for at least 15 minutes.

  4. While the crust is cooling, blend the bananas and 1/2 cup blueberries.

  5. Pour the purple puree on top of the cooled crust.

  6. Sprinkle on the chocolate chips, 1 cup blueberries, and coconut. Gently press down until the banana puree rises up covering everything.

  7. Bake for 40 minutes at 350F.

  8. Cool then chill overnight.

  9. The next day, slice and enjoy! Keep in the fridge for up to a week.



June 14, 2018 Tasting Menu


Muesli “Banana Almond Granola”

8 cups rolled oats

2 cups pitted and chopped dates

2 ripe bananas, peeled and chopped

1 teaspoon almond extract

1 teaspoon salt, or to taste

1 cup slivered almonds, toasted, optional

1. Preheat the oven to 275°F.

2. Add the oats to a large mixing bowl and set aside. Line two 13 × 18-inch inch baking pans with parchment paper.

3. Place the dates in a medium saucepan with 1 cup of water, bring to a boil, and cook over medium heat for 10 minutes. Add “more water if needed to keep the dates from sticking to the pan. Remove from the heat and add the mixture to a blender with the banana, almond extract, and salt. Process until smooth and creamy.

4. Add the date mixture to the oats and mix well. Divide the granola between the two prepared pans and spread evenly in the pans. Bake for 40 to 50 minutes, stirring every 10 minutes, until the granola is crispy. Remove from the oven and let cool before adding the slivered almonds, if desired (the cereal will get even crispier as it cools). Store the granola in an airtight container.”

 Barley pilaf

(could serve hot or cold) 


Ingredients 12 servings

  • 4 teaspoons extra-virgin olive oil, or canola oil, divided

  • 1½ cups chopped onion, (1 large or 2 medium)

  • 1¾ cups quick-cooking or pearl barley

  • 1 clove garlic, minced

  • 1 teaspoon dried thyme leaves

  • 3-4 cups reduced-sodium chicken broth, or vegetable broth

  • 12 ounces assorted mushrooms, (cremini, shiitake and/or button), wiped clean, trimmed and sliced (4 cups)

  • 1½ cups diced red bell pepper, (1 large or 2 medium)

  • ¼ teaspoon salt

  • Freshly ground pepper, to taste

  • 4 cups spinach leaves, thinly sliced

  • 1 tablespoon balsamic vinegar, or to taste

  1. Heat 2 teaspoons oil in a large heavy pot or Dutch oven over medium heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add barley, garlic and thyme and cook, stirring, for 30 to 60 seconds. Pour in broth (3 cups if using quick-cooking barley, 4 cups if using pearl barley) and bring to a simmer. Cover and simmer over low heat until the barley is tender and the liquid has been absorbed, 10 to 12 minutes for quick-cooking barley or about 45 minutes for pearl barley.

  2. Meanwhile, heat the remaining 2 teaspoons oil in a nonstick skillet over high heat. Add mushrooms and bell pepper, season with salt and pepper and saute until just tender, about 3 minutes. Add spinach leaves and stir just until they have wilted, 1 to 2 minutes.

  3. Add the sauteed vegetables to the cooked barley and stir gently to mix. Season with vinegar, salt and pepper.

  • Make Ahead Tip: Cover and refrigerate for up to 2 days. Reheat in a covered casserole in a moderate oven or in the microwave.


Faro pilaf   



  • 2 teaspoons extra virgin olive oil

  • 1 teaspoon unsalted vegan butter

  • 2 cups cooked farro

  • 1/2 cup chopped bell peppers (I used a variety of color, red and yellow)

  • 1/2 cup diced yellow onion

  • 1 cup corn kernels, preferably fresh, cut from the cob (but frozen or canned will work)

  • 2 tablespoons minced fresh basil

  • 2 tablespoons minced fresh parsley

  • Salt and freshly ground pepper, to taste

  • 1/4 - 1/2 cup toasted pine nuts, optional


Step 1

Heat the oil over medium heat in a large skillet; add the butter. When the butter melts add the peppers and onions, sauté until tender, about 5 minutes.

Step 2

Add the corn and cooked farro, cook until the edges of the vegetables and corn just begin to brown. Remove from heat, stir in the basil, parsley and pine nuts, if using. Taste and season with salt and freshly ground pepper. Serve hot or at room temperature.


Grilled eggplant salad



  • 2 red bell peppers

  • 2 large eggplants, peeled and sliced 3/8-inch thick

  • 2 tomatoes, seeded and diced

  • 1/3 cup chopped scallions

  • 1/2 cup minced fresh parsley

  • 1/4 cup chopped fresh cilantro

  • 2 Tbs. chopped fresh mint

  • 2 large cloves garlic, minced

  • 1/4 cup freshly squeezed lemon juice, or to taste


Prepare medium-hot charcoal fire, or preheat gas grill (or broiler).

Grill whole red peppers, turning occasionally, until completely charred, about 20 minutes. Place in plastic or paper bag to steam 10 minutes to loosen skins. Working over bowl to catch pepper juices, remove skin, seeds and stems, and discard all. Dice peppers, and set aside.

Brush oil onto one side of eggplant slices; place on grill, oiled side down. Cook until tender and grillmarked, 5 to 7 minutes. Oil tops, turn over and grill until tender, another 5 to 7 minutes. Transfer to cutting board, and chop.

Combine eggplant, peppers and juices, tomatoes, scallions, parsley, cilantro, mint and garlic in large salad bowl, and toss to mix. Add lemon juice, and season generously with salt and freshly ground pepper.

Taste and adjust seasonings, adding more lemon juice, salt or pepper as needed. Serve at room temperature.


Sweet potato salad


he perfect picnic salad, this black bean salad is vegan and gluten-free made with roasted sweet potatoes, fresh cilantro, and an easy spiced dressing.

  • 1 lb sweet potatoes

  • 1 small red onion

  • 3 tablespoons olive oil, divided

  • 1/4 teaspoon salt

  • Juice and zest from 1 lime

  • 1 clove garlic, minced

  • 1/2 teaspoon chili powder

  • 1 cup cooked black beans, drained and rinsed if using canned

  • 1/2 cup cilantro

  • 1/4 cup pepitas

  1. Preheat oven to 400˚ F. Peel sweet potatoes, cut into 1/4 inch cubes and place on a sheet tray. Chop onion into 1/4 inch pieces and add to the tray. Drizzle 1 tablespoon olive oil on top and add 1/4 teaspoon of salt. Toss until sweet potatoes are well coated. Spread into a single layer and roast until sweet potatoes are tender and starting to brown, 35 to 40 minutes.

  2. While the sweet potatoes are roasting, combine remaining 2 tablespoons olive oil in a jar with the lime juice, 1 teaspoon lime zest, minced garlic, and chili powder. Shake well.

  3. Once sweet potatoes are done, transfer to a bowl. Add in the black beans, pepitas, and cilantro. Drizzle with the dressing and toss until salad is combined. This is best done with the sweet potatoes are still warm.


Quinoa, Corn and Black Bean Salad

IF CORN IS in season, use it fresh off the cob or roast the unhusked ears on the grill to add even more flavor to this great summer salad.


2½ cups cooked quinoa

3 ears corn, kernels removed (about 2 cups)

1 red bell pepper, roasted, seeded, and diced

½ small red onion, peeled and diced

2 cups cooked black beans, or one 15-ounce can, drained and rinsed

1 cup finely chopped cilantro

6 green onions (white and green parts), thinly sliced

1 jalapeño pepper, minced (for less heat, remove the seeds)

Zest of 1 lime and juice of 2 limes

1 tablespoon cumin seeds, toasted and ground

Salt to taste

Combine all ingredients in a large bowl and mix well. Chill for 1 hour before serving.”


from PCRM:

Cherry Tomato and Brown Rice Salad with Artichoke Hearts
Makes 6 servings

This delicious salad is a complete meal and is a great picnic or potluck dish. Because neither tomatoes nor rice benefit from refrigeration, it should be served at room temperature.

3 cups warm brown basmati rice
6 ounces marinated artichoke hearts, rinsed in hot water, drained, and sliced
1 cup chopped scallions
1 1/2 pounds red, yellow, or mixed cherry tomatoes, halved
1/2 cup chopped fresh basil
1/2 cup fat-free Italian dressing
3 tablespoons lemon juice
2 cloves garlic, crushed
1/4 teaspoon salt
Freshly ground black pepper to taste
1 head crisp lettuce

Place the rice in a large salad bowl and add the artichoke hearts, scallions, tomatoes, and basil. Mix gently.

Combine the Italian dressing, lemon juice, garlic, salt, and pepper in a small bowl or jar. Whisk or shake until well blended. Pour over the salad and mix gently. Serve on beds of lettuce on individual plates.


Pasta with Lentil Marinara Sauce
Makes 5 servings

1 pound pasta of choice
1 jar (26 ounces) fat-free, low-sodium, tomato-based pasta sauce
1 can (15 ounces) lentils, rinsed and drained
1/2 cup dry red wine (can be nonalcoholic) or low-sodium vegetarian broth
Salt to taste
Freshly ground black pepper

Cook the pasta according to package directions.

Meanwhile, combine the pasta sauce, lentils, and wine or broth in a medium saucepan. Heat gently and season with the salt and pepper. Serve over the drained pasta.



Overnight Soak & Quick Soak

Start with 3 cups of dried, white beans.  I used Great Northern.  Give them a nice long bath in a few inches of water for the night and forget about them.

Next morning, drain and rinse.  Be sure and pick out any weird-looking beans or twigs or whatever.  Now let’s put them back in the pot with a few more inches of clean water and bring them to a boil.

Once they start bubbling, turn off the heat and let them sit and rest for about 30 minutes.

Yep, I did both the ‘overnight soak’ method AND the ‘quick soak’ method.  Both.

Trust me, they will be very tender when we’re all through.

 First Boil

 After 30 minutes, drain the beans again, but save about 2 cups of the bean juice.  Give them a good rinsing and plop them back into the pot.  Add that bean juice back in with them along with the onion, garlic, peppers, salt, and veggie broth and bring the pot to another boil.

Now once they start bubbling, turn the heat down low and let them simmer for 1 hour.

The thing is, the acidity of the tomatoes can make your beans tough.  So by cooking them without any of the sauce ingredients first, we really give them a chance to become nice and tender.

 The Crock Pot

Now, after the hour is up, carefully transfer the contents of the pot to a crock pot and add the rest of the ingredients.  Add the lid and turn the switch to LOW. And now we wait.

After about 4 hours if it looks like there’s still a ton of liquid, take off the lid and let them keep simmering.  The longer you can wait the thicker they’ll become.



Oatmeal Raisin Cookie


  • 4 tablespoons (1/2 stick) butter, softened

  • 3 tablespoons canola oil

  • 1/2 cup sugar

  • 1 egg

  • 2 teaspoons pure vanilla extract

  • 1/2 teaspoon fine sea salt

  • 1 cup quick cooking rolled oats

  • 1/4 cup wheat germ, preferably toasted

  • 1 cup whole wheat pastry flour

  • 3/4 teaspoon baking powder

  • 1/2 cup raisins

  • 1/2 cup toasted pecans, finely chopped

Top of Form

Bottom of Form


Preheat the oven to 375°F. Line 2 large baking sheets with parchment paper; set aside.

In a large bowl, whisk together butter and oil until completely blended. Whisk in sugar, egg, vanilla and salt; set aside. In a second large bowl, combine oats, wheat germ, flour and baking powder, then add to butter mixture and stir well to combine thoroughly. Fold in raisins and pecans. 

Drop dough by the spoonful onto prepared baking sheets, spacing them about 2 inches apart, and bake until cooked through and golden brown, 10 to 12 minutes. Carefully transfer to wire racks and set aside to let cool completely.


Banana oat cookie https://minimalistbaker.com/5-ingredient-vegan-gluten-free-cookies/


  • 2 medium ripe bananas

  • 1/3 cup pumpkin puree

  • scant 1/2 cup almond butter

  • 2 Tbsp refined coconut oil, melted (or canola oil)

  • 1 tsp vanilla extract

  • 3 Tbsp agave nectar

  • 1 1/2 cups rolled oats

  • 1/2 cup whole-wheat flour (pastry flour, if you have it)

  • 1/2 cup almond meal

  • 1/2 tsp baking powder

  • 1/2 tsp baking soda

  • scant 1/2 teaspoon salt (add more or less depending on preference and saltiness of your almond butter)

  • 3 Tbsp lightly crushed pecans

  • 2 Tbsp dried cranberries (more if you prefer)

  • 1/2 cup dairy-free semisweet or dark chocolate chips


  1. Preheat oven to 350 degrees F (176 C).

  2. In a large bowl mash the bananas then add almond butter, pumpkin puree, baking powder, baking soda, oil, agave nectar, salt, vanilla and stir.

  3. Add oats, almond meal and flour and mix well.

  4. Add chocolate chips, cranberries, pecans (optional) and stir until well combined.

  5. Drop cookies by spoonfuls on a baking sheet and press down slightly to flatten. Make them as uniform in size as possible (generously rounded tablespoons).

  6. Bake for 15-17 minutes or until the cookies are slightly golden brown.

  7. Rest on baking sheet for a few minutes before transferring to a cooling rack. Store in an air-tight container to keep fresh for up to 5 days

Other Dessert Options below:

Chia seed pudding (was thinking plain/vanilla with whatever mixed fruit available.  Can always for a chocolate one)




from PCRM:Berry Mousse
Makes 4 servings

This is so easy that it’s hardly a recipe! Your blender does most of the work. This can be eaten as a pudding or used as a topping for fruit.

1 package (12.3 ounces) reduced-fat, extra-firm silken tofu, crumbled
2 3/4 cups thawed frozen unsweetened berries of choice
3 tablespoons sugar or 2 tablespoons agave nectar
1 tablespoon berry liqueur (optional)

Blend the tofu, berries, sugar or agave nectar, and liqueur, if using, in a blender or food processor until smooth. Spoon into 4 pudding dishes and refrigerate until chilled.



August 20, 2018 Tasting Menu



Cannellini Bean Dip with Garlic & Thyme: Adapted from Chloe’s Kitchen, Chloe Coscarella


1, 15 oz. can Cannellini beans, drained & Rinsed

2+ Tablespoons water (to desired dip consistency)

1 Tablespoon lemon juice

2 cloves garlic

½ teaspoon dried Thyme (more to taste)

1 teaspoon salt

½ teaspoon freshly ground pepper


Blend all ingredients in a food processor until smooth. Serve with vegetables, crackers, baguette, pita bread.


Forks Over Knives Roasted Red Pepper Dip:


  • 1 package extra firm silken tofu, drained

  • 2 large red bell peppers, roasted and seeded

  • 3 cloves garlic, peeled and chopped

  • ¼ cup cilantro, chopped

  • 1 teaspoon salt, or to taste

  • ½ teaspoon crushed red pepper

  • Zest and juice of 1 lime


·       Combine all ingredients in the bowl of a food processor and puree until smooth and creamy. Refrigerate in an airtight container until ready to use.



Potato tofu Salad


  • 8 medium red potatoes, scrubbed and chopped

  • 1 (12-ounce) package firm or extra-firm silken tofu

  • 2 tablespoons prepared yellow mustard

  • 1 tablespoon Dijon mustard

  • 4 cloves garlic, minced

  • 1 tablespoon fresh lemon juice

  • ½ teaspoon sea salt

  • ¼ cup dill pickle relish

  • 4 large stalks celery, finely diced

  • 1 medium red onion, finely diced

  • sea salt

  • freshly ground black pepper


  1. Place the potatoes in a large pot and add cold water to cover. Bring the water to a boil over medium-high heat, then reduce the heat to medium-low and simmer the potatoes until just tender, 8-10 minutes. Drain the potatoes in a colander and rinse them under cold water until cool.

  2. In a blender, combine the silken tofu, yellow mustard, Dijon mustard, garlic, lemon juice, and salt. Blend until smooth and creamy.

  3. Transfer the mixture to a large bowl, add the relish, and stir well to combine. Add the celery, onion, and potatoes and toss gently to combine. Season with salt and pepper to taste.

  4. Cover and chill for 1 hour. Taste and adjust seasoning before serving.

  5. Store the salad in an airtight container in the refrigerator for up to 1 week.


Peach and Blueberry Salad


For the Dressing:

  • 4 tablespoons olive oil= a little water to thin

  • 4 tablespoons white or golden balsamic vinegar

  • 2 teaspoon honey

  • Sea salt and crushed black pepper, to taste

For the Salad:

  • 3 ripe peaches, cut in half, pits removed

  • Fresh arugula (about 8-10 cups)

  • 1 cup fresh blueberries

  • 1/3 cup Marcona almonds or regular almonds

  • 2 oz fresh goat cheese- a similar vegan cheese (optional)

Hemp Crusted Tofu Cobb Salad-Hot for Food


  • hemp crusted tofu ingredients:

  • 1 (350 g) brick firm tofu

  • 1/2 C gluten-free bread crumbs

  • 1/2 C hemp hearts

  • 2 tsp chili powder

  • 2 tsp garlic powder

  • 1 tsp sea salt

  • 1/2 tsp ground pepper

  • 2 tbsp dijon mustard

  • 1 tbsp nondairy milk

  • cobb salad ingredients:

  • 12 cups chopped romaine lettuce

  • 1 lb whole green beans, blanched

  • 2 cups tomato wedges or halved cherry tomatoes

  • 2 cups frozen corn, thawed and drained of excess water

  • 2 avocados, diced or cut into wedges


Preheat oven to 425°F.

Drain the brick of tofu from the packaging water and pat dry with a tea towel or paper towel. Cut into 8 thick sticks or depending on the shape of your tofu brick you can cut those in half again for 16 pieces.  They should be like a fish stick style shape. 

In a mixing bowl combine the bread crumbs, hemp hearts, spices, sea salt, and ground pepper. In another smaller bowl combine dijon with nondairy milk until smooth and well combined. 

Brush the dijon mixture evenly on each tofu stick coating well. Then coat fully in the bread crumb mixture. Place sticks on a parchment lined baking sheet. 

Spray the sticks with a light coating of vegetable oil and bake for 30 minutes flipping over half way through the bake time. They should be a deep golden brown. 

Serve these with a dip of your choice like my popular ranch dip or something else of your choice. But for a whole meal I found these to be really satisfying on a cobb-style salad. 

To make blanched green beans that are still bright green and crunchy you can boil them or steam them in a pot and then just as they turn bright green all over and are tender, drain them from the hot water and submerge them into a large bowl of ice water. Then once they've been submerged for 5 to 10 minutes you can drain them from the water into a colander. Serve them immediately on the salad or pat dry and store for 2 days in a container in the fridge.

Assemble the salad and top with 3 to 4 tofu nuggets per salad and drizzle with ranch dressing!

Ranch Dip/Dressing (just add a little water to desired ranch dressing consistency) for Cobb Salad-


1 C wildwood zesty garlic aioli (or vegan mayonnaise of your choice)

1/8 C non-dairy milk

2 tsp apple cider vinegar

1 tsp onion powder

1/4 tsp sea salt

1/4 tsp ground pepper

1 tbsp dill

1 tbsp parsley

1 tbsp chives


If you use a regular vegan mayonnaise without garlic in it, then you might also want to add 1 tsp of garlic powder.

Finely chop the fresh dill, parsley and chives. Whisk together all the ingredients until smooth.

Alternatively (and this is how I prepare the ranch) you can blend together vegan mayonnaise, non-dairy milk, apple cider vinegar, onion powder, garlic powder, sea salt and ground pepper in a blender. Pour the dip into a jar or serving bowl and stir in the fresh herbs. Refrigerate before serving. 



 Engine 2 Diet ‘Epic Brats’, Italian Style: Adapted from E2 Cookbook


1 15 oz can garbanzo beans drained and rinsed

1 15 oz can kidney beans, draine and rinsed

½ cup cooked brown rice

1 cup gluten free oats

3+ tablespoons sundried tomatoes diced, rehydrated in water then drained

3+ tablespoons diced capers

1 Cup shredded Kale

2+ tablespoons Italian herb seasoning

6 brown rice spring roll wraps


Place first 4 ingredients in a large bowl (or food processor). Blend with potatoe masher, fork, food processor or immersion blender until only a small amount of beans left whole. TO the whole add in the remaining ingredients until well combined, adding more capers, sundried tomatoes, or thyme as needed. Place bowl in fridage for 15 minutes.

Set up rice wrap station with a skillet or deep late deep enough to be filled with warm water. Place brown rice wrap in water for 10-15 seconds until pliable. With your hands, press mixture into shape of a bratwirst in the center of the wrap. Fod bottom of wrap closest to you up, fold sides in, and roll it up tight toward the top. Repeat until all filling is used. Chill for 10 minutes in fridge before grilling. Place brats in skillet over medium heat (or on grill) , rotate every few minutes until browned rice paper starts to buble and grill marks appear.

Serve with pretzel buns or whole grain buns, mustard, onion, bread and butter pickles or relish.


Minimalist baker Best Grillable Burgers (We always cook them in the skillet!)- not good luck on the grill


  • 1 cup cooked brown rice*

  • 1 cup raw walnuts (or sub bread crumbs)

  • 1/2 Tbsp avocado oil (plus more for cooking) – we just add TB water as needed for consistency.

  • 1/2 medium white onion (finely diced // 1/2 onion yields ~3/4 cup)

  • 1 Tbsp each chili powder, cumin powder, and smoked paprika

  • 1/2 tsp each sea salt and black pepper (plus more for coating burgers)

  • 1 Tbsp coconut sugar (or sub organic brown or muscovado sugar)

  • 1 1/2 cups cooked black beans* (well rinsed, drained and patted dry)

  • 1/3 cup panko bread crumbs (if gluten-free, use gluten-free bread crumbs)

  • 3-4 Tbsp vegan BBQ sauce


  1. If your brown rice isn’t cooked yet, start there by following this method for the best results. Otherwise, move onto the next step.

  2. Heat skillet over medium heat. Once hot, add raw walnuts and toast for 5-7 minutes, stirring frequently, until fragrant and golden brown. Let cool and move onto the next step.

  3. In the meantime, heat the same skillet over medium heat. Once hot, add oil and onion. Season with a bit of salt and pepper and sauté for 3-4 minutes, or until onion is fragrant, soft, and translucent. Remove from heat and set aside.

  4. Once walnuts are cooled, add to blender or food processor with chili powder, cumin, smoked paprika, salt, pepper and coconut sugar and blend until a fine meal (see photo) is achieved. Set aside.

  5. To a large mixing bowl, add drained, dried black beans and mash well with a fork, leaving only a few whole beans (see photo).

  6. Next add cooked rice, spice-walnut mixture, sautéed onion, panko bread crumbs, BBQ sauce, and mix thoroughly with a wooden spoon for 1-2 minutes, or until a moldable dough forms. If dry, add extra 1-2 Tbsp (amount as original recipe is written // adjust if altering batch size) BBQ sauce. If too wet, add more panko bread crumbs. Taste and adjust seasonings as needed.

  7. For larger burgers, divide into 5 patties (1/2 cup in size // amount as original recipe is written), or form 10 smaller burgers (1/4 cup in size // amount as original recipe is written). To help form the patties, line your 1/2 or 1/4 measuring cup with plastic wrap and pack with burger mixture. Press down to pack firmly, then lift out by the plastic wrap’s edge, and slightly flatten with hands to form a 3/4-inch thick patty. Set on a baking sheet or plate for grilling.

  8. If grilling, heat the grill at this time and brush the grill surface with oil to ease cooking. Otherwise, heat the same skillet you used earlier to medium heat.

  9. Once skillet is hot, add just enough oil to lightly coat the bottom of your skillet, then add your burgers - only as many as will comfortably fit in the pan. Otherwise, add burgers to the grill and close lid.

  10. Cook for 3-4 minutes or until well browned on the underside, then flip gently. They aren't as firm as meat burgers, but will definitely hold their shape. Reduce heat if cooking/browning too quickly. Cook for 3-4 minutes on other side.

  11. Remove burgers from heat to let cool slightly, and prepare any other toppings/sides at this time (such as grilling/toasting your buns).

  12. Serve burgers as is, or on toasted buns with desired toppings. Leftovers keep in the refrigerator for 2-3 days. See notes for freezing/reheating instructions.

Vegan Cheesy Mexican Tortilla Bake

(If you want to make a 9x13, double this recipe)


For the Cheese Sauce (Makes 2 1/2 cups)

  • 1 cup (150g) raw unsalted cashews (See NOTES below for subs and lower-fat option)

  • 1 cup (240g) mild heat runny/not too chunky salsa (I love Trader Joe's or Sprouts Mild, you can use a medium heat if you don't mind the dish being on the spicy side, not recommended with kids)

  • 3/4 cup (180g) PLAIN dairy-free yogurt (I used Silk Soy yogurt found at Kroger OR SO Delicious "Unsweetened" Plain coconut yogurt)

  • 1/4 cup + 1 tablespoon (75g) water

  • 1 1/4 teaspoons smoked paprika

  • 1 1/4 teaspoons ground cumin

  • 3/4-1 teaspoon (6g) fine sea salt (this will vary depending on the salsa used. Start with 3/4 and keep in mind the final taste after baked you want to stand out)

Remaining Ingredients

  • 9 small corn tortillas, cut into fourths

  • 2 15 oz cans low-sodium black beans, drained and rinsed

  • 1 cup (240g) salsa for middle layer

  • 2 cups (293g) sweet corn (I used frozen)

  • Optional: Green onions for garnish

NOTE: The yogurt CANNOT be subbed here for milk, that will RUIN the recipe. The yogurt is thick, creamy and tangy and using a milk will not only make it bland, it will make the rest of the dish watery and soggy. Follow the recipe for the correct results.


  1. First, prepare your cheese sauce by adding all of the ingredients listed under "cheese sauce" to a high-powered blender. I did not soak my cashews since I have a Vitamix, but if you do not have a strong blender, you will need to soak your cashews overnight, drain and rinse. Otherwise, your sauce will be gritty. Taste it and tell me how darn cheesy that tastes! The cheese sauce tastes insanely delicious and cheesy straight out of the blender, but gets even cheesier after it's baked! If you are just wanting to use the cheese sauce for nachos or another recipe, I would add it to the stove and heat it just to thicken it up slightly. It is delicious on nachos!

  2. Preheat your oven to 375°F and lightly spray a 8 1/2 by 8 1/2 square casserole dish like ceramic or stone with nonstick spray. Layer about a 1/3 of the cheese sauce on the bottom and spread out with a spoon. REFER TO VIDEO for easy visual tutorial. Lay on top of the cheese sauce 6 of the cut tortillas per each row for 3 rows.

  3. Add 1 can of the beans on top of the tortillas and spread out. Add the other 1 cup of salsa and spread out over the beans. Layer 1 cup of the corn. Layer another 1/3 of the cheese sauce on top of the corn and spread out. You will notice there is only 1 layer of salsa in the middle. This is just to add another layer of flavor and moisture, it definitely didn't need 2 layers of salsa.

  4. Repeat the steps by adding the remaining tortillas, then the beans, corn and remaining cheese sauce. Cover everything well and top with a piece of foil gently covering the dish. This is so the cheese sauce doesn't bake up and harden too quickly. Bake with the foil on for 15 minutes, then remove the foil and bake another 5-10 minutes until the cheese is getting a nice firm orange-brown look on the edges. I baked it for about 8 minutes without the foil but if you prefer the cheese to be more firm, just bake it a bit longer. Just keep in mind that the longer you bake it, the drier the top cheese layer becomes after it is removed from the oven.

  5. Garnish with fresh green onions. I loved the crunchy, fresh element of the green onions to the warm cheesy flavor.

  6. This dish reheats very well also. I just reheat leftovers in the microwave and mmmmmm, delicious.

BBQ Seitan Ribz by FatFree Vegan:


  • 1 cup vital wheat gluten

  • 2 tablespoons nutritional yeast

  • 2 teaspoons smoked Spanish paprika

  • 2 teaspoons onion powder

  • 1 teaspoon garlic powder

  • 3/4 cup water

  • 2 tablespoons tahini or other nut butter

  • 1 tablespoon soy sauce

  • 1 teaspoon Liquid Smoke

  • about 1 cup of your favorite barbecue sauce see some suggestions below


  1. Preheat the oven to 350 and lightly spray an 8×8 baking dish with canola oil. Mix the first 5 ingredients together in a large bowl. Mix the water with the nut butter, Liquid Smoke, and soy sauce and add it to the dry ingredients. Stir to mix well and then knead lightly in the bowl 15-60 seconds (the less you knead it, the more tender it is; the longer, the chewier).

  2. Put the dough into the baking dish and flatten it so that it evenly fills the pan. Take a sharp knife and cut it into 8 strips; then turn the pan and cut those strips in half to form 16 pieces:

  3. Put it in the oven and bake for 25 minutes. While it’s cooking prepare your grill.

  4. Remove it from the oven and carefully re-cut each strip, going over each cut to make sure that the ribz will pull apart easily later. Generously brush the top with barbecue sauce. Take it to the grill and invert the whole baking dish onto the grill (or use a large spatula to lift the seitan out, placing it sauce-side down on the grill). Brush the top of the seitan with more sauce:

  5. Watch it closely to make sure that it doesn’t burn. When it’s sufficiently brown on one side, turn over and cook the other side, adding more sauce, if necessary. When done, remove to a platter and cut or pull apart the individual ribs to serve.




“Quinoa, Corn and Black Bean Salad

IF CORN IS in season, use it fresh off the cob or roast the unhusked ears on the grill to add even more flavor to this great summer salad.


2½ cups cooked quinoa

3 ears corn, kernels removed (about 2 cups)

1 red bell pepper, roasted, seeded, and diced

½ small red onion, peeled and diced

2 cups cooked black beans, or one 15-ounce can, drained and rinsed

1 cup finely chopped cilantro

6 green onions (white and green parts), thinly sliced

1 jalapeño pepper, minced (for less heat, remove the seeds)

Zest of 1 lime and juice of 2 limes

1 tablespoon cumin seeds, toasted and ground

Salt to taste

Combine all ingredients in a large bowl and mix well. Chill for 1 hour before serving.”



Vegan, Gluten-free Cornbread: Minimalist Baker



  • 1/3 cup chickpea brine (whipped until fluffy and soft peaks form // aka aquafaba)

  • 1/2 cup organic cane sugar* (as original recipe is written, you can sub up to 1/4 cup with 1 packet or tsp of stevia extract)

  • 3/4 cup unsweetened almond milk

  • 1 tsp apple cider vinegar

  • 1/4 cup grape seed or canola oil

  • 1 cup all-purpose gluten-free flour*

  • 1 cup fine cornmeal

  • 1 1/2 tsp baking powder

  • 1/2 tsp baking soda

  • 1/4 tsp salt

FOR SERVING optional- vegan butter, maple syrup


  1. Preheat oven to 350 degrees F (176 C) and lightly grease a standard 9-inch round cake pan or 8x8-inch baking dish and dust with gluten-free flour. Shake out excess and set aside. (I also think you could use an 9-inch cast iron skillet, but it wouldn't come out as easily and will likely have to be served directly from the pan).

  2. In a liquid measuring cup, measure out non-dairy milk and add vinegar or lemon juice. Set aside.

  3. Add chickpea brine to a medium mixing bowl and begin whipping until loose peaks form. Then add sugar in a little at a time and beat until the texture is glossy and white and semi-firm peaks form.

  4. Add dry ingredients to a large mixing bowl and whisk to combine. Then add almond milk mixture and oil and whisk once more. Lastly, add the whipped chickpea brine (with sugar) and gently whisk/fold in until a thick but pourable batter is formed.

  5. The batter should be thick but pourable. Add more cornmeal or gluten-free flour if too wet or almond milk if too thick. I added 1 Tbsp more cornmeal and 2 Tbsp more light gluten-free flour blend (amounts as original recipe is written // adjust if altering batch size).

  6. Add batter to prepared cake pan and bake on a center rack for 25-35 minutes, or until the edges are light golden brown and a toothpick inserted into the center comes out completely clean.

  7. Let cool completely in the pan - set on a wire rack to speed cooling process. To remove, run a dull knife around the edge of the cake pan to loosen, then slice and serve. Alternatively, place a plate on top and quickly invert. It will be upside down so flip onto another serving platter to get it right side up.

  8. Serve with vegan butter and maple syrup. Pairs extremely well with hearty dishes like Vegan Lentil Chili.

  9. Store covered at room temperature for 2-3 days, or in the refrigerator for 3-4 days. Freeze up to 1 m



Classic, Chewy, Fudgy Brownies: by Jessica’s Kitchen

(Only makes an 8x8, Double recipe to make an 9 x13)


  • 1 cup (188g) chocolate chips, melted - I recommend Ghirardelli

  • 3/4 cup (107g) all purpose flour, NOT sifted

  • 1/2 teaspoon sea salt

  • 1/4 teaspoon baking soda

  • 2 large eggs (114g in shells)= I replaced eggs with Bob’s Red Mill ‘egg replacer’ or an vegan egg replacer would probably work fine.

  • 3/4 cup (158g) brown sugar (I use raw brown sugar, cane sugar or coconut sugar)

  • 3/4 cup (150g) melted coconut oil= replace with ¾ cup unsweetened applesauce

  • 2 tablespoons (28g) water

  • 1 teaspoon pure vanilla extract

  • 1 cup chocolate chips (unmelted)


  Preheat oven to 325 degrees F/165 degrees C.

  Melt chocolate chips in microwave for a minute, stirring after to see if chips have melted. If not, microwave in increments of 30 seconds until completely melted. Alternatively, you can melt in over a small pot of boiling water (Not a lot of water in the pot) and put the chocolate chips it in a heat proof and melt proof bowl over the pot and stir until melted.

  In a medium bowl, mix the flour, salt and baking soda until combined. Set aside.

  In a separate bowl, add the eggs, sugar and oil and mix until combined for about 2 minutes. Add the water and the vanilla extract. Add to the dry mixture to the wet mixture and melted chocolate chips and stir for about 3 minutes until combined.

  Stir in the last 1 cup (unmelted) chocolate chips.

  Pour into a greased, parchment lined, or a greased foil-lined 8x8 square pan. Bake for 30-35 minutes. I barely baked 30 minutes and let sick in pan, on cookie rack, until fully cooled.  Soo good & fudgy!


Creamy, Vegan Lemon Bars: by Minimalist Baker:



  • 1 cup raw cashews

  • 1 cup coconut cream* (the hardened portion at the top of full-fat coconut milk after it’s been refridgerated overnight)

  • 2 Tbsp arrowroot or cornstarch

  • 1/2 cup lemon juice (2 large lemons yield ~1/2 cup or 120 ml)

  • 1 heaping Tbsp lemon zest (1 large lemon yields ~1 heaping Tbsp or 4 g)

  • 1 pinch sea salt

  • 1/4 cup maple syrup (plus more to taste)

  • 2 Tbsp organic powdered sugar (optional // for topping)


  • 1 cup gluten-free oats

  • 1 cup almonds

  • 1/4 tsp sea salt

  • 2 Tbsp coconut sugar

  • 1 Tbsp maple syrup

  • 4-5 Tbsp coconut oil (melted) = replace with 4-5 TB unseetended applesauce


  1. Add raw cashews to a mixing bowl and cover with boiling hot water. Let rest for 1 hour (uncovered). Then drain thoroughly.

  2. In the meantime, preheat oven to 350 degrees F (176 C) and line an 8x8 inch baking dish with parchment paper.

  3. Add oats, almonds, sea salt, and coconut sugar to a high speed blender and mix on high until a fine meal is achieved.

  4. Transfer to a medium mixing bowl and add maple syrup and melted coconut oil, starting with lesser end of range (4 Tbsp or 60 g as original recipe is written // adjust if altering batch size) and adding more if it's too dry. Stir with a spoon to combine until a loose dough is formed. You should be able to squeeze the mixture between two fingers and form a dough instead of it crumbling. If too dry, add a bit more melted coconut oil.

  5. Transfer mixture to parchment-lined baking sheet and spread evenly. Then place parchment paper on top and use a flat-bottomed object, such as a drinking glass, to press down firmly until it’s evenly distributed and well packed.

  6. Bake for 15 minutes, then increase heat to 375 F (190 C) and bake for 5-8 minutes more, or until the edges are golden brown and there is some browning on the surface. Remove from oven to cool slightly, then reduce oven heat to 350 degrees F (176 C).

  7. Once cashews are soaked and drained, add to a high speed blender with coconut cream, arrowroot starch, lemon juice, lemon zest, sea salt, and maple syrup. Mix on high until very creamy and smooth.

  8. Taste and adjust flavor as needed. I added a bit more lemon zest and maple syrup. It should be very lemony, and not overly sweet.

  9. Pour filling over the pre-baked crust and spread into an even layer. Tap on counter to remove any air bubbles.

  10. Bake for 20-23 minutes or until the edges look very slightly dry and the center appears “jiggly” but not liquidy.

  11. Let rest for 10 minutes, then transfer to refrigerator to let cool completely (uncovered) - at least 4 hours, preferably overnight.

  12. To serve, slice and sift with powdered sugar (optional). Store leftovers in the refrigerator, covered, up to 4 days, though best within the first 2 days.