2-ingredient Lentil Wraps

Powerhouse of nutrients packed in each piece

Ingredients

• 1/2 cup red lentils (uncooked)

• 250 ml water (just over 1 cup)

Instructions

• Soak lentils in water for 2 1/2 hours

• Add any spices of your choice (or leave it plain)

• Blend well in a Nutribullet

• Heat a non-stick pan to med-high

• Pour 1/3 of the blended liquid into the pan and swirl it to enlarge the wrap

• If using, sprinkle with z’star or spices of your choice

• Cook for about 2 1/2 - min - don’t even try to flip it before this time as it needs to set before lifting

• Flip and cook on the other side for 2 min

Notes

• Makes 3 wraps

• Do not change the ratio of lentils to water

Adapted from and big thanks to hol.eats for the recipe

2-Ingredient Homemade Chapatis

Simple + scrumptious - mop up curries, stews or this red pepper hummus

Ingredients

• 21/4 cups wholewheat flour*

• 1 cup all-purpose flour 

• 1 tsp salt

• 1 cup lukewarm water 

Instructions

• Combine flour and salt in a food processor and slowly add the water until a dough forms that is just a little sticky. You may need more water, but only add a tablespoon at a time 

• Form the dough into a ball, cover and place in a warm spot for 30 min

• Divide the dough into 10-12 balls and roll out as thin as possible and place between the folds of a damp dish towel so that they do not dry out

• Warm a non-stick grill pan or cast iron pan and place the chapati on the hot grill for about a minute each side

• That’s it. Enjoy!

Notes

• Makes 10-12

• *I only used whole wheat flour for these chapatis but they will be somewhat lighter and puffier if some all-purpose flour is used in combination with whole wheat flour as per the recipe

Adapted from and thanks to #MarkBittman, New York Times

4-Ingredient no-bake fruit + nut cups

 Crunchy and caramelly treats topped with a layer of dark chocolate

Ingredients

• 12 large medjool dates

• 1 cup dried figs

• 1 cup whole nuts (or any nuts you have on hand)

• 125g dark chocolate (I use 85% no milk)

Instructions

• Blend dates and figs in a food processor until it forms a sticky ball

• Press the mixture down into a 24-cup silicone mini muffin pan and refrigerate while you melt the chocolate

• Melt the chocolate in the microwave in 30 second intervals until melted

• Spoon over the top of each cup and add a nut for on top! Refrigerate until set

Notes

• Makes 24

Adapted from and big thanks to helens vegan kitchen for the recipe

Almond, Cacao + Date Balls

Try not to eat these all at once!

Ingredients

• 1 1/3 cup unsalted almonds, roasted for 10 min in a 350º oven

• 24 Medjool dates, pitted

• 4 Tbs cacao powder

• 3½-4 Tbs almond butter

• Pinch of salt

Instructions

• Place the almonds in a food processor and pulse until they are crushed

• Add the medjool dates and pulse until it’s fully mixed

• Add the almond butter, cacao and a pinch of salt and continue processing until a ball forms

• Take a tablespoon of the mixture at a time, roll into balls and place the balls on a lined baking tray and put in the freezer for 1 hour

• Remove from the freezer and store in an airtight container in the fridge

Notes

• Makes 26-30

• A peanut and peanut butter version of the above is equally delicious - just substitute the almonds - I actually prefer a combo - peanut butter with almonds or peanuts with almond butter

• Dip them in melted dark vegan chocolate for a richer taste - our favorite way!

• Unsweetened shredded coconut can be added by rolling the balls in it before putting them in the freezer

Nola's Roast Apples with Cherries + Raspberries

Easy as Pie. But MUCH healthier + delicious

Ingredients

• 5 organic apples*, peeled and sliced (not very thin as it will turn out a bit mushy)

• 2 Tbs lemon juice

• 2 bags organic frozen mixed berries** or 1 bag of frozen raspberries and 1 bag of frozen cherries

• Optional: 1 cup of pure apple sauce

Instructions

• Heat oven to 400º

• Mix apples and lemon juice in a bowl and spread out on a parchment-lined baking tray

• Bake for 20-25 min (depending on your oven) until edges as a little browned

• Immediately add frozen fruit to warm apples and mix well - it turns a bright red!

• You can add apple sauce/water to make it more or less saucy

Notes

• This dish is hugely versatile - it can be eaten warmed, at room temperature or cold - for breakfast or desseert

• *The apples should be firm and not to tart - my preference is Ambrosia or Pink Lady. Gala is too soft and Granny Smith is too tart

• **Trader Joe’s has a good one or you can use any frozen berries or cherries. I like to use cherries as I did in this recipe

A big thanks to sister Nola for the inspiration and recipe!

Arugula + Cabbage Salad

Simple + Scrumptious - my new favorite 

Ingredients

• 1/3 head of a large green or red cabbage, very finely shredded

• 1 bag of fresh arugula, sliced very fine

Dressing

• 1 Tbs fresh lemon juice

• 2 cloves of garlic, minced

• 1Tbs grapeseed oil

• 1 Tbs grainy Djon mustard

• 1 Tbs maple syrup

• Salt + pepper

• Trader Joe’s Everything but the Bagel spice (optional)

Instructions

• Mix all dressing ingredients

• Pour over cabbage, massage the cabbage well and let it stand for 20-30 min

• Add arugula, mix well and sprinkle with bagel spice

Notes

• Serves 2

• Tip: I use the Oxo hand-held mandolin which does a great job on very finely shredding the cabbage - just be careful to go slowly!

Asparagus Pesto

This is so delicious on pasta, roast potatoes or as a spread on wraps and sandwiches

Ingredients 

• 1 bunch of  asparagus

• 1 handfull fresh basil leaves

• 1 clove garlic

• 1 chopped scallion

• 1/2 cup nutritional yeast

• 1/2 cup olive oil

• Juice of 1 lemon

• Salt + pepper, to taste

Instructions

• Cut asparagus into 2” pieces and soak in boiling water for about 10 min

• Place all the ingredients in a  food processor and blend until the consistency is smooth

Notes

• Makes about 2-3 cups

• Store leftovers in an airtight glass container in the fridge for up to one week

• Spinach can be substituted for asparagus

Barbie’s Super-Charged Breakfast

This 21-ingredient nutrient-rich breakfast will keep you going until dinner!

Salted Dark Chocolate Almond-Date Bark

No-bake Crunchy, chewy, sweet + salty

Ingredients

• 24 large Medjool dates (preferably soft)

• Almond butter

• Flaked almonds

• Vegan dark chocolate - I use 85-90% - this counteracts the sweetness of the dates

• Sprinkling of sea salt (optional)

Instructions

• Roast the almonds in a 350º for 10 min

• Cut open each date and lay them face up on a sheet of parchment in rows of 4 across and 6 deep

• Place another sheet of parchment and tamp them down hard either with the bottom of a glass or I use the Cuisinart burger press

• Remove the top sheet and spread almond butter over the surface - needs to be a bit runny, so microwave for a minute if it is not runny

• Sprinkle the almonds over the almond butter

• Melt the chocolate in 20 second intervals in the microwave - watch closely and stir

• Pour the chocolate over the nuts and spread across

• Put it in the fridge for a couple of hours and then either break off or cut into pieces

Notes

• Try it with peanut butter and peanuts instead of almonds for a change

Barbie’s Bitter Sweet Chopped Salad

Our daily never-fail salad

Ingredients

• The following ingredients are sliced very fine: (It does make a difference!)

• Radicchio

• Kale

• Arugula

• Romaine Lettuce or other lettuces

• Collard Greens

• Spinach

• Fennel

• Red onion, sliced very thin

• Carrots, grated

• Celery, chopped

• Cucumbers, chopped

• Avocado, diced or sliced

• Loads of fresh herbs - whatever you have, but lots, chopped Basil, parsley, mint, dill

Dressing

• Good white balsamic vinegar

• Good olive oil - just a drizzle

• Salt + pepper

Nuts/Seeds

• Roasted in oven for 10-15 min at 350º

• Add any or all just before serving

• Slivered Almonds

• Pumpkin Seeds

• Sunflower Seeds

• Sesame Seeds

Notes

• Dress the salad about 20 min before serving so that flavors can permeate and serve at room temperature

• If on hand I will also slice very fine and use:

• Bok choy or tatsoi

• Kohlrabi, grated

• Pea shoots

• Any other greens.

• I  also occasionally add:

• Sliced sundried tomatoes

• Shredded cabbage

• Chickpeas

Hearty Barley + Mushroom Soup

Rich + filling - perfect for a cold fall or winter day

Ingredients

• 2 small or one large onion, finely chopped

• 2 leeks, finely chopped

• 4 cloves garlic, minced

• 3 large sprigs fresh rosemary, stem removed

• 6 sprigs fresh thyme, stem removed

• 3 tsps herbes de Provence

• 3 tsps onion powder

• 3 Tbs tomato paste

• 4 cups white mushrooms, chopped

• 2 cups oyster mushrooms, chopped

• 3 portobello mushrooms, chopped

• 2 cups carrots, chopped

• 4 Tbs vegan Worcestershire sauce

• 8 cups vegetable broth, (2 cartons)

• 1½ cups pot barley*

• 1 bay leaf

• Salt and pepper to taste

Instructions

Instant Pot Instructions

• Using the Sauté function on the Instant Pot sauté onions, leeks, and garlic with a splash of water for 8 - 10 min or until soft. Add rosemary, thyme, herbes de Provence, onion powder, and tomato paste to the pot and mix well

• Add mushrooms, carrots and sauté until the mixture has reduced to about half the volume

• Add the vegan Worcestershire sauce, 6 cups of the veg stock, barley and bay leaf to the pot and cover and cook using the ""soup" function for 15 min

• Then let it go on natural release for 5 min and turn it off

• Once cooked I add the salt and pepper and the rest of the veg stock and mix well or you can add it when warming up the soup again
  

Stovetop Instructions

• Sauté onions, leeks, and garlic with a splash of water for 8 - 10 min or until soft

• Add rosemary, thyme, herbes de Provence, onion powder, and tomato paste and mix well

• Add mushrooms, carrots and sauté until the mixture has reduced to about half the volume

• Add the vegan Worcestershire sauce, 6 cups of the veg stock, barley and bay leaf to the pot and cover and cook on medium heat for about 40 min until the barley is cooked

• Once cooked add the salt and pepper rest of the veg stock and mix well or add it when you reheat the soup

Notes

• Serves 12 - I make a big batch and freeze the leftovers but you could halve the recipe if it suits you better

• *There are three main forms of barley with the hulled taking the longest time to cook and the pearl version the shortest:

  • Whole grain or “hulled” barleys what I most frequently use because only the outer husk or hull has been removed

  • Pot barley has been pearled for a shorter amount of time and still has most of the barley bran intact

  • Pearl barley gets its name from the extra rounds of polishing it goes through removing the hull as well as the bran layer

Adapted from and thanks to Cearaskitchen for the recipe

Three-Bean Chili

Quick, easy and wholesome - each serving has 10 grams of protein and 10 grams of fiber!

ingredients

•   1 yellow onion, diced

•   4 cloves garlic, minced or chopped

•   2 cups carrots, chopped

•   1 tbsp olive oil

•   1/2 tsp sea salt

•   1 red bell pepper, chopped

•   1 orange bell pepper, chopped

•   1 can kidney beans (400 ml)

•   1 can pinto beans (400 ml)

•   1 can black beans (400 ml)

•   2 can diced tomatoes (400 ml each)

•   2 cups water

•   1 tsp cumin

•   1 tsp paprika

•   1 Tbsp lemon juice

•   Pinch sea salt

•   1 tsp cayenne pepper flakes (optional)

instructions

• In a large pot add onion, garlic, carrots, olive oil and sea salt. Bring to medium heat and cook to soften - about 5-8 min

• Add bell peppers and continue cooking to soften - about 5 more min

• Add beans, water and tomatoes to the pot and stir to combine

• Bring to a low simmer, then spice chili with cayenne pepper flakes, cumin, and paprika

• Add lemon juice and sea salt to taste

notes

• Serve with crusty bread in bowls topped with avocado or on tacos

• Makes for a great meal prep dish to enjoy throughout the week. Simply reheat and eat.

• Freezes well too

National Theatre Bean Salad

Multi-layered flavors + textures

Ingredients

• 3 cups cooked black-eyed peas

• 3/4 cup chopped red bell or padrone peppers

• 3/4 cup chopped red onion

• 3-4 chopped spring onions

• 1/2 cup chopped fresh cilantro

Dressing:

• Thai red curry paste (I use the Thai Kitchen brand)*

• 1 Tbs maple syrup

• 1 Lemon juiced

• 1 Tbs olive oil

• Salt + pepper, to taste

Instructions

• Place all ingredients in a bowl, mix dressing ingredients and combine until well-mixed

• Let stand at room temperature for an hour or two for the flavors to steep

Notes

• Makes about 6 servings

• It lasts well in the fridge for a few days

*Please Note: I only recommend products I like and use and do not receive any compensation for any product endorsements made on this site.

Herb Marinated Beans

These are very versatile - try them on salad, in a wrap or in a bowl

Ingredients

• 2 15-oz jars of large white beans (or cook your own)

• 1 medium shallot

• 2 cloves garlic, minced

• 2 Tbs fresh lemon juice

• 1/2 cup olive oil

• 1/4 cup finely chopped fresh parsley

• 2 Tbs finely chopped fresh dill

• 2 Tbs finely chopped fresh oregano

• 1 tsp salt

• Optional extra: 2 whole dried chiles

Instructions

• Compine lemon juice, shallots and garlic in a bowl and set aside for 10 min

• Add oil, fresh herbs, and salt and whisk to combing. Add beans and chiles (if you. use them) and toss well.

Notes

• Let the beans marinate for at least 24 hours to infuse them with deeper flavor

• The olive oil will solidify in the fridge - just let them sit on the counter for an hour to come to room temperature and stir well before serving

• Refrigerate for up to 3 days

Beets in an Instant

Quick, healthy + delicious!

Ingredients

• Fresh beets (Tip: Buy them with the greens attached as this way you will know that they are fresh and you can use the greens in a sauté later)

Instructions

• Trim the stems off beets

• Place 1 cup of water in an Instant Pot

• Cover it with the steamer rack provided and place beets on the rack

• Close and set it on high for 25 min

• Turn it off after 25 min and wait for the beets to cool a bit

• The skins will magically slip off

• Cut into quarters and pour a dressing over the beets while they are still warm

Dressing 

• 1/3 cup balsamic vinegar 

• 1/3 cup olive oil

• 2 tsps grainy Djon mustard

• Salt + pepper, to taste

Notes

• *Nitric oxide from vegetable nitrates improves oxygen efficiency, opening up arteries so there’s more blood flow - the same idea behind statins.

• It is way tastier, healthier and quicker than roasting. I used to wrap each beet in foil, bake at 400 for 1 hour+ then peel them. For this method you will need an Instant Pot and I highly recommend this appliance which I use all the time for batch cooking grains and legumes. (Please note that I am not sponsored by Instant Pot and only recommend products I like and use.)

Roast Beets + Red Onions

Super Simple + Super Tasty

Beets Ingredients

• Large red beets or baby colored beets - quantity and colors are your choice

Pickled Onions Ingredients

• 1 large red onion, thinly sliced

• 1/4 cup apple cider vinegar

• 1 Tbs maple syrup

• 1 1/2 tsps salt

• 1 cup water

• Optional: I like to add a Hibiscus tea bag to enhance the red color!

Instructions

• Mix all pickled onion ingredients and allow to marinate for a few hours (or days in the fridge)

• Wrap beets in foil and roast in 400º oven for one hour or more if the beets are really large

• Once cooled somewhat, but still warm, remove foil from beets, slide the skins off and cut into bite size pieces

• Add beets to the pickled onion mixture and allow to marinate, preferably overnight. The flavors are better the next day.

Notes

• To avoid red hands, use plastic gloves (or baggies) when peeling the beets

Thanks to sister Nola for the pickled red onion recipe

Best Beet Gazpacho

The tomatoes make all the difference in this easy and delicious summer soup

Ingredients

• 3 small or 2 medium cooked beets*

• 1 3/4 lbs tomatoes (use any type- whichever is freshest)

• 1 large or 2 smaller green onions

• 2 Tbs white balsamic vinegar, or a vinegar you have on hand

• 1/4 cup olive oil

• Sea salt, to taste

Instructions

• Blend all ingredients and enjoy cold or at room temperature

• It keeps well in the fridge for 3 days

Notes

• *I steam a batch of beets in the Instant Pot (see my simple recipe) and use some for the soup and the rest in salads or beet hummus. Or they can be roasted individually in foil in a 400F oven for an hour

Beet, Bulgur + Lentil Bowl

Super fresh and nutritious

ingredients

• 3 medium small-beets, peeled and grated - either on a box grater or food processor

• 1/2 cup dry bulgur (I use Bob’s Red Mill whole wheat bulgur)

• 1 cup cooked lentils

• 1 cup chopped parsley

• 1/2 cup chopped dill (you can add dried if necessary)

Dressing

• 3 cloves of garlic, minced

• 1 heaped tsp Djon mustard

• 1 Tbs maple syrup

• 3 Tbs rice vinegar

• 1 Tbs apple cider vinegar

• Salt + pepper to taste

instructions

• Add 1/2 cup of boiling water to bulgur and let it stand for 10 min

• Mix all dressing ingredients and add to bowl ingredients and mix well

• Let stand for a couple of hours for the flavors to deepen

Notes

• Servies 4-6

• Can be eaten cold or at room temperature

Beet + Carrot Salad

Bright, bold and fresh

Ingredients

• 3 med beets, grated in food processor (Mix of yellow and red beets) 

• 6 med carrots, grated in food processor 

• 2/3 cup of fresh cilantro, chopped 

• 2-4 cloves of garlic, minced 

• 1/3-1/2 cup of seasoned rice wine vinegar 

Instructions

• Shred beets separately (yellow and red) in the food processor and place in a large mixing bowl 

• Shred carrots in the food processor and add to the beet mixture 

• Add minced garlic to rice wine vinegar and mix into salad

• Add cilantro and mix thouroughly 

• Garnish with a little extra cilantro 

Notes

• Serves 6

• Using both yellow and red beets prevents the salad from being all red. This way it has orange and red hues

• This recipe is definitely best the next day and the day after that

Best Ever Tomato Bruschetta

Seriously good - an old favorite + a breeze to make

Ingredients

• Quantity is fluid and depends entirely on you

• Ripe RED tomatoes (in season), chopped into 1/4”-1/2” dice

• Bunch of fresh basil, chopped

• Clove of garlic sliced in half

• Slices of thick sourdough whole-wheat or rye bread

• Olive oil, the best you have

• Sea Salt 

Instructions

• Put tomatoes and basil in a shallow dish

• Sprinkle with oil and salt

• Mix well and let it stand for 1 hour or preferably 2 for flavors to meld

• Toast bread in oven until a bit crusty

• Rub each piece with cut side of garlic

• Top with tomato mixture and enjoy

Notes

• It is preferable to choose organic tomatoes since they are on the Environmental Working Group’s (EWG) dirty dozen list of produce highest in pesticide residue

Black Bean Soup

Jenni Lee Special - fragrant + spicy

Ingredients

• 1  7 oz can chipotle chiles in adobo

• 2  Tbs olive oil

• 2  carrots, chopped

• 3 stalks of celery, chopped

• 2  onions, chopped

• 12  garlic cloves, minced

• 1  pound dry black beans

• 6 cups veg stock

• 1  Tbs dried oregano

• 1 1/2 Tbs cumin

• 2  bay leaves

• 1  Tbs kosher salt

• 1  tsp ground black pepper

Optional

• 1  cup red wine

• 1  jalapeño pepper, seeded and chopped

• 2 Tbs cocoa powder

Toppings

• Pickled onions: 1/2 red onion, sliced very thin marinated in lime juice and dash of salt (I like to add hibiscus tea for red color)

• Vegan crema (see recipe)

• Sprigs of fresh cilantro

• Slices of avocado

• Sliced chilies

Instructions

• Blend the can of chiles in a blender until smooth and set aside.

• Set the Instant Pot on saute and when the oil is hot add the onions, carrots and celery and saute for a couple of minutes then add the garlic, 1 tablespoon of blended chipotle, spices and saute another minute

• Add the beans, stock and bay leaves and mix well

• Set the IP on high at 30 min and let it cool down naturally for 15 min

• Pickle the onions by combing sliced onions, lime juice and salt. Let marinate for 30 min, then drain and rinse and squeeze dry and refrigerate until ready to serve.

• To thicken the soup, blend about 1/3 - 1/2 the soup either in a blender of with a hand immersion blender.  Then add back in for a velvety texture. Blend more if necessary.

• Serve  garnishing each serving with pickled onions, cilantro sprigs, vegan crema, sliced chiles and avocado

Notes

• Serves 8

Adapted from and thanks to Jenni Lee for the recipe!

Mixed Veg + Black Bean Burgers

Super crunchy + delicious

Ingredients

• 2 cans black beans or 3 cups of cooked beans

• 1 1/2 cups chopped onion

• 2 cups grated carrots

• 6 cloves of garlic, minced

• 3/4-1 cup fresh parsley, chopped

• 4 Tbs low-sodium tamari

• 2 Tbs olive oil

• 6 Tbs flax seeds, ground

• 2/3 cups warm water

• 1 cup sunflower seeds

• 2 tsps chili powder

• 2 tsps dried oregano

• 2 tsps cumin

• 11/2 cups rolled oats

• 1 cup bread crumbs (I pulse stale whole wheat bread in the food processor)

• Sea salt + freshly ground pepper, to taste

Instructions

• Process the oats to a coarse meal

• Add black beans and pulse a few times so that it is roughly processed, not fully

• Mix the flax and water and let it stand for about 10 min

• Warm the oil in a pan, add onions and sauté until transparent - about 5 min then add garlic and sauté another 30-60 seconds

• Place all ingredients in a mixing bowl and mix well

• Make patties using a burger press (my very favorite is the Cuisinart Burger Press* which make beautifully shapes burgers) and place them on parchment-lined baking sheets

• Place in the fridge for anywhere between 30 min and a few hours to firm up

• Preheat oven to 350º

• Bake burgers for 15 min, flip and then bake for another 20 min

Notes

• Makes 12 very large burgers

Adapted from and thanks to Oh She Glows

*Please Note:  I only recommend products I like and use and do not receive any compensation for any product endorsements made on this site.

Black Bean, Corn & Edamame Salad

Serve over a grain for a hearty + tasty meal

Salad

• Loads of salad greens (I use arugula), sliced very thin)

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

• 1 1/2 cups organic roasted frozen corn

• 1 1/2 cups organic frozen edamame

• 2 avocados, cut into 1/2” cubes

• 1 red onion, chopped

• Handful of cilantro, chopped

• Handful of parsley chopped

Dressing

• 2 Tbs grapeseed oil 

• Juice from 2-3 limes

• 2 Tbs soy sauce 

• 1-2 Tbs balsamic vinegar 

• Dash of red chili pepper flakes

• Change quantities per your taste

Instructions

• Combine all ingredients except avocados and add dressing

• Let it stand for about 1 hour for the flavor to permeate before serving

• Add avocados before serving

Notes

• Serves 4-6

• It is especially good served over grains

• I use organic frozen corn and roast it, or, if you can find it, organic roasted frozen corn

Adapted from and thanks to my friend Katya Ardayeva

Black Rice Dome

Fragrant + full-bodied

Ingredients

• 2 cups black rice

• 1 can of light coconut milk + 2 cups vegetable stock 

• 1-2 Tbs turmeric 

• Salt + pepper

Instant Pot Method

• Add all ingredients to Instant Pot

• Cook for 18 minutes on high pressure

• 10 minutes natural cool down 

• Turn pot off

• Allow to steam covered with a dish cloth for 10 min 

• Fluff with fork 

• Wipe a glass (pyrex) round bowl with a dash of olive oil

• Pat the cooked rice down into the bowl firmly

• Put in fridge until about 1 hour before serving

• Put in microwave covered on high for 3-4 min

• Unmold onto plate and sprinkle with green onions 

• Leftovers freeze well

Notes

• Serves 6-8

Thanks to my friend and super cook Jenni Barnett for the recipe

Bob's 13-Bean Soup

Hearty, healthy and filled with fiber - 12 g per 1/4 cup serving

Ingredients

• 2 1/2 cups Bob’s Red Mill 13-Bean Soup Mix*

• 2 onions, chopped

• 6 medium carrots, chopped or grated

• 5 medium celery sticks, chopped

• 6 garlic cloves, minced

• 6 cups vegetable broth, or water

• 1 18 oz jar chopped tomatoes

• 2 tsp cumin

• 2 tsp dried thyme

• 2 tsp salt (or less if the vegetable stock is salted) 

• 2 bay leaves

• Freshly ground black pepper

• Dash of olive oil

Instructions

• Cook beans in Instant Pot with vegetable stock - cook for 20 min on high and let it naturally warm down for 30 min or cook beans on the stovetop following package instructions

• Saute onions in dash of oil until translucent - about 10 min

• Add carrots and celery and saute for another 5 min

• Add garlic and saute for 1 min

• Add tomatoes and spices and let simmer for 15 min

• Mix in the beans and liquid and let it cook through for 10 min

• Serve as is or add any greens to wilt, topped with Vegan Parmesan

Notes

• Serves 8

• I usually use all the contents of the packet (4 cups), either up the other quantities and freeze the soup or just freeze the beans for use in burgers and other dishes

• List of 13 ingredients in package: Navy Beans, Small Red Beans, Pinto Beans, Black-eyed Peas, Baby Lima Beans, Yellow Split Peas, Green Split Peas, Lentils, Great Northern Beans, Black Beans, Large Lima Beans, Red Lentils, Red Kidney Beans, Garbanzo Beans

*Please Note:  I only recommend products I like and use and do not receive any compensation for any product endorsements made on this site.

Warm Broccoli-Rice + Lentil Salad

Warm winter salad filled with fiber + protein + other nutrients

Ingredients

• 1 head of broccoli 

• 1 1/2 cups cooked lentils, or 1 can

• 1 1/2 cups cooked farro (or any grain that you have on hand)

• 4 scallions, chopped white + green parts

• 2 leeks, chopped white + green parts

• 4 cloves of garlic, minced

• 1/4 cup chopped parsley

• Dash of olive oil

• Radicchio for serving*
  
  

Dressing

• Juice of 1 lemon

• 1 tsp grainy Djon mustard

• 2 cloves of garlic, minced

• Sea Salt + a few grinds of fresh pepper

• 2 Tbs olive oil

Instructions

• Cut broccoli into same size florets to avoid the “rice” being inconsistent in size (keep stems for use in stir fries)

• Pulse a few times in a food processor until evenly riced

• Warm olive oil in a saucepan and saute broccolli rice until bright green - about 2-3 min

• Add scallions and garlic and saute for another 2-3 min

• Add lentils and farro and warm through thoroughly

• Remove from pan, add dressing and parsley and stir well

• Serve on a platter of radicchio

Notes

• Serves 4-6

• *I changed out the radicchio for a combination of arugula and cabbage and doubled the dressing recipe using the one lot for the broccoli and lentil mix and the other for the cabbage and arugula part.

Fresh Broccoli Chopped Salad Bowls

My absolute favorite super healthy + delicious salad

Ingredeints

• 2-3 cups Broccoli Florets, either chopped with a knife or in a food processor

• 2-3 small Persian cucumbers (depending on size), sliced and chopped fine

• 1 cup of fresh dill, chopped

• 1 cup fresh parsley, chopped

• 1 1/2 cups chopped scallions (green onions)

• 3-4 cups chopped greens - spinach, arugula or any greens you have on hand

• 2 stalks finely chopped celery

• 1 avocado, diced (optional)

• 2 Tbs nutritional yeast (optional but does add a tang)

• Salad Crunchies

• Go-to Everyday Salad Dressing with a clove or two of minced garlic added

• Optional: For extra fiber and protein I often add 1-2 cups of cooked lentils. It is a very forgiving and versatile bowl - so add chickpeas or tofu feta or whatever suits your taste.

Instructions

• Mix all ingredients, add dressing and top with salad crunchies. Enjoy!

Build-your-own-Superbowl

Super easy, super healthy, super versatile!

Ingredients

• Whatever you have…

• I like to chop and grate fresh vegetables and add a sauce (see a variety of dressing/sauce options here)

• If this is not a side dish then I add some protein - tofu, lentils, beans; and grains - quinoa, barley, faro, rice; and then top with chopped herbs

Notes

If you have time to prepare bowls try the Protein-packed Bowl or the Grains, Greens + Legumes Bowl - which I can eat every night!

Super Crunchy Broccoli Slaw

Salad meets slaw in this super nutritious dish

Ingredients

• 1 lb broccoli with stems

• 1 bunch scallions, thinly sliced

• 1/2 chopped parsley

• 1 cup sunflower seeds (I use Jen’s Salad Crunch)

• Best Ever Green Sauce

• Optional: Toasted sesame oil + raisins or any dried fruit

Instructions

• Remove broccoli florets, trim off the hardy parts of the stems and julienne the rest of the stems

• Microwave the florets for 2 min

• Mix all the ingredients and let it sit for a while for the flavors to mingle

• Sprinkle with sesame seed oil just before serving

Notes

• Serves 3-4

Turkish Bulgur Salad

This Turkish version beats any other tabbouleh hands down!

Ingredients

• 1 1/2 cups whole wheat bulgur

• 2 cups water

• Olive oil

• Salt, Pepper

• 2 tosp tomato paste

• 1 red onion, finely chopped

• 3-4 mini cucumbers, diced

• 3-4 tomatoes, diced

• 2 tbsp pomegranate molasses

• Pomegranate seeds

• Juice of 1 lemon

• 1 tsp paprika powder

• 1/2 tsp cumin

• Chopped dill

• Chopped mint

  
  
  Instructions

• Place the bulgur in a bowl, pour water over it and let it sit for 15 min to absorb the water

• Sauté the chopped onions in a pan, add paprika powder, then remove from heat and add the tomato paste

• Mix the tomato-onion paste with the bulgur and add olive oil and pomegranate molasses

• Add the diced tomatoes, cucumbers, chopped mint, dill, and pomegranate seeds to the mixture.

• Squeeze the juice of half a lemon over it

• Season with salt, pepper and cumin. Stir well to combine

• Let it sit for another 20 minutes to allow the flavors to meld

Notes

• Serves 6-8 as a side dish

Adapted from and big thanks to @tanerxaydin for the recipe

Brussels Mustardy Stir Fry

Delicious on its own or over pasta, baked potato or Kitchari

Ingredients

• 1 bag organic brussels sprouts

Dressing (depending on the amount of brussels use either the full amount or half)

• 2 Tbs apple cider vinegar

• 2 Tbs olive oil

• 1 tsp powdered yellow mustard

• 1 Tbs maple syrup

• Salt + pepper

Instructions

• Trim the brussels and slice very fine either with a mandolin, knife or in the food processor

• Heat a dash of olive oil in a pan and add brussels

• Sauté until it just wilts and then mix in the dressing and serve

Notes

• Serves 2-4 depending on whether it is a side or with a main like Kitchari

Crunchy Winter Slaw with Brussels sprouts + Cabbage

Refreshingly vibrant nutritional powerhouse

Ingredients

• 1 lb Brussels sprouts, finely shredded (I use a food processor for this)

• 4 cups Napa cabbage, finely shredded

• 1 small red onion, finely sliced

• 1 apple, preferably Pink Lady or Honeycrisp, thinly sliced and julienned

• 3-4 small Persian cucumbers, chopped

• 1 1/2 cups of cooked or 1 can of chickpeas, drained and dried

• For the chickpeas: smoked paprika, garlic spice, onion spice

• Jen’s Salad Crunchies

• Optional add-ins: I like to add an avocado for creaminess, and I sometimes chop pea shoots and arugula

  Citrus Maple Dresssing

• 3 Tbs olive oil

• 2 Tbs freshly squeezed lemon juice

• 1 Tbs cider vinefar

• 1 Tbs maple syrup

• 1 tsp Djon mustard

• 1 large garlic clove, minced

• Salt and freshly ground black pepper to taste

  
  
  Instructions

• Spray the chickpeas with a dash of olive oil, add the spices and mix well.

• Place in an air fryer for 15-20 min, shaking halfway through or roast in a 40º oven until crisp

• In the meantime make the dressing and mix all the salad ingredients well

• Pour the dressing over the salad and let it stand for 10 min or longer to allow flavors to meld

Notes

• Serves 6-8

• Make ahead tip: You can shave the Brussels sprouts up to 2 days in advance and store in an airtight container

Buckwheat Bread

Easy gluten free bread - makes great toast!

Ingredients

• 1 lb whole buckwheat (not kasha)

• 80g flaxseeds  in 2/3 cup of water

• 1/3 cup olive oil

• 2/3 cup water (in addition to water for soaking flaxseeds)

• 2 tsp baking powder

• Sea salt

Instructions

• Rinse buckwheat and soak it in cold water for 2.5 hours or longer

• Soak the flaxseeds in 2/3 cup of water for at least 1 hour (I usually soak them at the same time as the buckwheat).

• When ready preheat oven to 330º

• When the buckwheat has been soaked for at least 2.5 hours (it can be soaked all day while you are out/working), drain completely but do not rewash the buckwheat. The buckwheat will still appear a little wet and this is how it should be

• Stir the soaked flaxseeds so that they are in a gel-like consistency

• Put all the ingredients into a blender and mix together (this can take seconds to minutes depending on the blender and desired consistency) until most of the buckwheat has been blended completely

• Add salt     

• Pour the well-mixed batter into a 2lb loaf tin (use parchment paper if not a non-stick tin)

• Place in the oven for 1 hour 40 mins but since different ovens can produce different results play around with the time/temperature

• Cool completely on a rack, then enjoy!

Notes

• Makes one large loaf

• Although I have used flaxseeds in this recipe, chia seeds work really well too. You could use 80g chia seeds instead of the flaxseeds but you will probably need to add extra water

- Adapted from and thanks to Dr Rangan Chatterjee

Cabbage, Kale + Garlicky White Bean Stir Fry

Absolutely delicious served on its own or over Kitchari, crusty bread or pasta

Ingredients

• 1 head of Nappa cabbage sliced very thin

• 1 bunch of Lacinato/Tuscan kale, sliced very thin

• 1 1/2 - 2 cups cooked large white beans

• 6 cloves of garlic, minced

• 2 Tbs nutritional yeast

• 2 Tbs olive oil

• Salt + pepper

Instructions

• Heat oil in a pan and add garlic. Let it sizzle for about 30 seconds

• Add cabbage and kale and stir well then sauté until tender for about 5-10 minutes

• Add salt and pepper, beans and nutritional yeast and stir just to warm beans and serve

Notes

• Serves 2-4 depending on whether it is served as is or over another dish like Kitchari or pasta

Cabbage Rolls with Lentils + Rice

Perfect winter warming + hearty dish

Ingredients

• 1 head of green cabbage

• 1¼ cups brown basmati rice

• 1 Tbs olive oil

• 1 onion, chopped

• 2 carrots, diced

• 2 stalks celery, diced

• 3 cups vegetable stock

• 1½ cups cooked lentils

• Salt + pepper

• ¾ tsp ground cumin

• 1½ Tbs lemon juice

• ⅔ cup currants

• 3 cups tomato sauce, or 1 25-oz jar marinara sauce

Instructions

• Preheat oven to 350º

• Heat oil in a large pan and add the onions and a pinch of salt and cook for 5-8 min

• Add carrots and celery and cook for another 5 min

• Add the rice to the pan and toast it stirring frequently, for 5 min

• Add the vegetable stock and bring to a boil

• Reduce to a simmer, cover the pan, and cook for 30-35 min, until the rice is tender

• Stir in the lentils, stir in the salt, pepper, cumiin, lemon juice and currants

• Spread about a cup of the tomato sauce over the bottom of a 9x13 inch baking dish

• To prepare the cabbage rolls, put the leaves in the microwave for 30 seconds each to soften them, pat them dry and cut away the thick stems

• Add a ½ cup of the rice lentil mixture to the center of each leaf tucking in the bottom and the top, and then fold one side over the filling tightly

• Wrap the other side over and around the roll, making sure to keep things tight, and place the whole roll, seam side down, in the baking dish

• Top the rolls with the remaining two cups of tomato sauce

• Bake for 30-35 min, or until the sauce is a deep bubbly red

Notes

• Serves 6

Grilled Hispi Cabbage + Tahini Dill Sauce

Buttery soft and rich flavor

Ingredients

• 1 large Hispi (pointed head) cabbage, cut in half vertically

Dressing

• 1/2 cup fresh dill

• 1 tsp mustard

• 3 Tbs tahini

• 1 Tbs lemon juice

• 1 tsp maple syrup

• 1 garlic clove

• 1/2 tsp cumin

• Salt + pepper

• 1/4 cup olive oil + more for spraying

Instructions

• Preheat oven to 350

• Heat a griddle pan and spray the cut side of the cabbages with olive oil

• Grill cut side down for about 5-8 min

• Bake the cabbage for about 45 min or until soft

• While the cabbage is roasting blend the dressing ingredients until smooth. Add a bit of water if necessary.

• Pour dressing over and enjoy!

Cabbage "Steaks" + Miso Sauce

Possibly the best cooked cabbage ever! Try it with broccoli + cauliflower as well.

Ingredients

• 1 large Napa cabbage

• 4 Tbs olive oil

• 4 cloves garlic, minced

• 3 Tbs light miso

• 4 Tbs mirin or rice vinegar

• 1/3 cup water

• 2 tsps soy sauce
  

Instructions

• Preheat oven to 420º

• Prepare cabbage by removing the outer leaves and then make horizontal ties with twine around the cabbage spaced at 2” apart. Then cut into “steaks” in the middle between each tie. Then tie another 2 ties horizontally on each “steak” to secure each piece to ensure they don’f fall apart when cooking

• Heat 2 Tbs olive oil in a skillet and once hot sear each piece about 2 min on each side

• Then place in the oven to roast for about 10 min

• Prepare the miso sauce by heating remaining 2 Tbs olive oil and garlic and saute until the garlic is fragrant. Then add the rest of the ingredients and stir to combine. Add salt to taste.

• Once cabbage has roasted carefully remove the twine and ladle in the miso sauce. 

• Garnish with chopped scallions and (optional: toasted nori and sesame seeds)

Notes

• Serves 4

• Try this recipe (without the twine) to make cauliflower or broccoli steaks. Note that the cauliflower will need to be in the oven for about 20 min

Adapted from and a big thanks to chefjorge

Best-Ever Caesar Salad

Fresh + crunchy + a nutritional powerhouse

Ingredients

• 2-3 heads (depending on size) romaine lettuce, chopped

  (Optional mix of half kale and half romaine lettuce)

Dressing

• 1/3 cup cashews, soaked in boiling water for 30 min

• 1 Tbs nutritional yeast

• 1 Tbs capers

• 1 Tbs caper juice

• 1 tsp Djon grainy mustard

• 1 Tbs Miso

• 1 T hemp seeds

• 2-3 garlic cloves

• 1/4 cup freshly squeezed lemon juice

• 1/4 cup olive oil

• 1/4 - 1/2 cup water

• 1 tsp salt

Chickpea Croutons

• 1 1/2 cups cooked/or one can chickpeas

• Olive oil spray

• TJ Chile Lime spice (or any spice you prefer)

Plant-based “Parmesan”

• 1 cup walnuts

• 3 Tbs nutritional yeast

• 1/2 tsp salt

• 1 tsp garlic granules (I like the WF no-salt roast garlic granules)

Instructions

Croutons

• Preheat oven to 400º

• Drain and dry chickpeas in a dish towel
  Spread on parchment-lined baking tray, spray with olive oil and sprinkle with spice

• Roast for 40 min

• Remove from oven and let it cool for 10 min (critical step for crisp results)

• Return to oven for another 10 min

Vegan “Parmesan”

• Roast walnuts in 350º oven for 10 min

• Pulse walnuts in a food processor (NOT a blender as it makes a paste from the nuts) until grainy

• Add nutritional yeast, salt and spice and pulse a few more times

• Store in an airtight container in the fridge for a few weeks. Sprinkle on pastas, roasted veg or any dish to liven it up

Putting it together

• Blend all the salad dressing ingredients and add more water if needed

• Mix the kale very well with the salad dressing about 1 1/2 hours before serving and leave out of fridge for flavors to steep

• Add croutons and sprinkle with “Parmesan”

Notes

• Serves 4

Best-Ever Caesar Salad Dressing

My vegan version which tastes pretty much like the original!

Ingredients

• 1/3 cup cashews, soaked in boiling water for 30 min

• 1 Tbs nutritional yeast

• 1 Tbs capers

• 1 Tbs caper juice

• 1 tsp Djon grainy mustard

• 1 Tbs Miso

• 1 T hemp seeds

• 2-3 garlic cloves

• 1/4 cup freshly squeezed lemon juice

• 1/4 cup olive oil

• 1/4 - 1/2 cup water

• 1 tsp salt

Instructions

• Blend all of the above and add more water as necessary

Cauliflower Steaks + White Beans

Impress your guests with this festive and nutritious delight

Ingredients

• ½ cup roasted slivered almonds

• 5 Tbs chopped flat-leaf parsley

• 2 Tbs chopped fresh chives

• Zest & juice of 1 lemon

• 3 Tbs extra-virgin olive oil

• 1 ts[ salt

• 2 large heads cauliflower

• 2 tsps smoked paprika

• 1 tsp turmeric

• 1 tsp garlic granules

• 2 medium shallots, chopped

• 1 clove garlic, minced

• 2 15-ounce cans no-salt-added butter beans

• ½ cup water

• Freshly ground black pepper

• 2 tsps sherry vinegar

Instructions

• Preheat oven to convection grill

• Pulse almonds, 4 Tbs parsley, basil, chives, lemon zest and juice, 2 Tbs oil, ⅙ tsp salt and water in a food processor until blended

• Place cauliflower heads on a cutting board. stem-side down. Using a large chef's knife, cut the cauliflower down the middle then cut two 1-inch-thick slices from the center of each head to make 4 "steaks." Sometimes one can get as many as 6 depending on the size of the cauliflower (Reserve the remaining cauliflower for another use)

• Spray the steaks with olvie oil.

• Combine paprika, garlic granules, turmeric, black pepper and ½ tsp salt in a small bowl

• Sprinkle the mixture on both sides of the steaks

• Grill the steaks until nicely charred for 20-30 min

• Meanwhile, heat the remaining 1 Tbs oil in a saucepan over medium heat

• Add shallots and garlic and cook until the shallots start to soften, about 1 minute.

• Add bean,,black pepper and the remaining ¼ tsp salt

• Cook, stirring occasionally, until hot, about 5 minutes

• Remove from heat and stir in vinegar and the remaining 1 Tbs parsley

• Serve the cauliflower steaks over the beans, topped with the pesto and more herbs, if desired.

Notes

• Serves 4-6

• Use the leftover florets, after cutting the steaks, in other cauliflower recipes like Cauliflower + Chickpea Warm Salad, Kitchari or Tempeh “Filling - these are all fan favorites!

This recipe was adapted from and thanks to Eating Well

Roasted Cauliflower + Chickpeas + Mustard Dressing

An all-time favorite - best cauliflower recipe ever

Ingredients

• 1 can chickpeas, (or 1 1/2 cups cooked) rinsed and drained and dried in a kitchen towel 

• 1 head of cauliflower, cut into bite-sized florets 

• 2-3 Tbs olive oil 

• Sea salt 

• 1 Tbs Dijon mustard 

• 1 Tbs lemon juice

• 2 cloves of garlic

• Freshly ground black pepper

• 3/4 cup Italian parsley, chopped

Instructions

• Preheat the oven to 400º

• Toss chickpeas and cauliflower in a bowl with 1 1/2 tablespoons of olive oil and a big pinch of salt

• Spread out on a parchment-lined baking sheet and roast until everything is brown on the edges and the cauliflower is quite soft, about 35-45 min

• In a blender blend the mustard, garlic, lemon juice, and remaining olive oil with salt and a few grinds of black pepper

• While the chickpeas and cauliflower are still warm, toss them with the mustard dressing and add the parsley

• Serve warm or at room temperature 

Notes

• Serves 4

Cauliflower "Rice", Kale + Kidney Beans

Delicious + healthy grain-free cruciferous combo

Ingredients

• 1 head of cauliflower, grated in food processor

• 1 bunch curly or Russian kale, pulsed in food processor

• Green and white parts of 5 small or 3 medium leeks, separated and sliced thin

• 5 cloves of garlic, minced

• 2 cans kidney beans, or 3 cups cooked

• 2 tsp cumin

• Salt + pepper

• Dash of olive oil or veg stock/water

Instructions

• Saute leek greens in a dash of olive oil or veg stock until color turns bright green - about 5 min

• Add leek white parts and sauce for another 5 min

• Add cauliflower rice and saute for about 8-10 min

• Add garlic, cumin, salt and pepper (or any other spices of your choice) and saute for 2 min

• Add kale and beans and saute till warmed through about 2 min

Notes

• Serves 6 as a side, 4 as a main

Curry + Lime Cashews

Super simple 3-ingredient crunchy nuts

Ingredients

• 2 - 2 1/2cups raw cashews

• 2 Tbs curry spice

• 1/4 cup freshly-squeezed lime

Optional:

• Sprinkling of garlic granules (I like the WF roasted garlic spice)

• Sprinkling of salt

Instructions

• Heat the oven to 250ºF

• Whisk lime juice and curry spice

• Mix all ingredients and spread in one layer on a parchment-lined baking tray

• Bake for 60 min

• Let it cool - it will crisp up as it cools

Notes

• Don’t make this in advance for an occasion because you will finish the lot beforehand!

Celeriac Steaks

Rich in flavor + nutritional benefits

Ingredients

• 1 large celeriac

• 2 garlic gloves

• 1 Tbs mustard

• 2 tsp apple cider vinegar

• 1 tsp maple syrup

• 1 Tbs olive oil

Instructions

• Set oven to 400º

• Trim celeriac and cut into 1/2” steaks

• Blend the rest of the ingredients

• Brush one side of steaks with blended mix and bake for 25 min

• Flip steaks, brush the other side and bake for another 20 min

Notes

• Serves 4-6 depending on the size of the celeriac

Cherry Chia Jam

Quick 2-ingredient sugar-free topping for toast

Ingredients

• 1 280g bag frozen organic sweet cherries (or any berry or fruit of your choice)

• 2 Tbs chia seeds

Instructions

• Defrost the cherries on the stovetop for about 5 min

• Add chia seeds and mix well

• Take off the stove and let it sit for 30 min

Notes

• If you prefer tarter jam add lemon juice, or if you prefer sweeter jam add maple syrup

Chickpea "Tuna" Salad Sandwich

Crunchy, tangy + tasty

Ingredients

• 1 can chickpeas, or 1 1/2 cups cooked

• 2 stalks of celery, finely chopped

• 1/2 cup Plant-Based “Mayo”

• 2 tsp dijon mustard

• Salt + pepper to taste

• Optional addition: 2 tsps seaweed flakes

Instructions

• Pulse chickpeas in a food processor or with a potato masher

• They should still be chunky, not smooth

• Mix with remaining ingredients

• Will last in the refrigerator for up to 5 days

Notes

Makes 1 1/2 cups

Chickpeas + Kale with Cauliflower Rice

Wonderful out of the pan or the day after

Ingredients

• 1 head cauliflower

• 2 Tbs olive oil, divided

• 6 cups Tuscan kale, (or more) sliced very thin

• 6 garlic cloves, minced

• 1 1/2 cups cooked chickpeas (or one can)

• Salt + pepper, to taste 

• Avocado, cut into half-inch squares, to garnish

Instructions

• Wash, dry and cut the cauliflower into florets. In a food processor pulse until riced

• Add the cauliflower rice to a pan with 1 Tbs olive oil and a pinch of salt

• Over medium heat cook stirring occasionally until it is browned a bit. Set aside

• In another pan add the remaining 1 Tbs olive oil and garlic. Sauté over medium heat for about 5 min

• Add the chickpeas for and saute another 3 min while stirring occasionally

• Then add the “rice” and season with salt and pepper

• Add kale and stir and cook until wilted and thoroughly heated. Just a couple of minutes - don’t overcook

• Portion into bowls and top with avocado (and hot sauce if you prefer)

Notes

• Serves 2 - 4 bowls

• Keep leftovers refrigerated in an airtight container for up to 3 days

Chickpea Curry Burgers

Nutritious + Delicious

Ingredients

• 1 cup organic cubed potatoes or sweet potatoes

• 1 1/2 cups cooked or 1 can chickpeas

• 1 1/2 cups “riced” cauliflower

• 1  cup cashews

• 1 onion, roughly chopped

• 4 garlic cloves

• 1/4 cup ground flax seeds

• 1/2 cup green onions, chopped

• 1/2 cup fresh cilantro, chopped

• 2 Tbs curry powder

• 1 Tbs onion powder

• 1 tsp salt

• A few grinds of black pepper

• Dash of cayenne pepper (optional)

Instructions

• Preheat oven to 450)F

• Grind cashews in food processor to a fine meal consistency

• Add potatoes, onions and garlic and pulse until the potatoes are a rice-like consistency 

• Add to this mixture the flax, green onions, cilantro, curry powder, onion powder, salt and pepper (and cayenne, if using)

• Mix well together and make burger patties (I use the Cuisinart burger press)

• Place on parchment-lined baking trays, bake for 15 min, flip and bake for another 15 min

• Enjoy with Creamy Sunflower Curry Sauce

Notes

1. Makes 7 large burgers

Chickpea Tomato + Spinach Stew

Quick + delicious - serve with grains, especially black rice + green salad

Ingredients

• 2 cans of chickpeas, drained  or 3 cups cooked chickpeas

• 2 onions, chopped

• 6 cloves of garlic, minced

• 2 containers ripe baby tomatoes, cut in half

• 2-3 Tbs tomato paste

• 1 14-oz jar of marinara sauce of your choice

• Salt + pepper

• Olive oil

• Sriracha spice (I use the Cape Spice grinder)

• 1 large bunch spinach, washed, sliced very thin

• Avocado

Instructions

• Sauté onions in a dash of olive oil until translucent

• Add garlic and sauté for another 5 min

• Add tomatoes, paste and marinara

• Add salt and pepper and sriracha spice

• Simmer for 15-20 min or until tomatoes have broken down

• Add chickpeas and simmer for 5 min

• Just before serving add spinach, mix through until wilted. No more than 5 min

• Enjoy either over black rice or on toasted sourdough bread topped with avocado

Notes

• Serves 6-8

• Use whatever ripe tomatoes you can find. This dish is better when tomatoes are in season

• You can use chard instead of spinach or any other green of your choice

• Tomato Paste Tip: To avoid wasting the leftover tomato paste, freeze one tablespoon portions in an ice tray and pop into a zip bag once frozen for use at a later time

• You can use any chili type of spice like harissa that you have instead of sriracha

Crunchy Chickpea + Carrot Salad

The carrot greens are the best part!

Ingredients

• 3 large carrots, grated 

• Carrot greens from 4 large carrots, washed and chopped 

• 1 bunch green onions, chopped 

• 1 can chickpeas, or 1 1/2 cups cooked

• Lots of parsley, chopped 

• Olive oil 

• White balsamic (or lemon juice) 

• Cumin 

• 2 garlic cloves, minced

• Salt + pepper 

Instructions

• Mix all the ingredients and serve at room temperature

• Tastes better the next day!

Note

• This salad is best if you have fresh carrots greens/tops

Instant Pot Chickpea + Tomatoes + Tahini Sauce

Fragrant, fast + full of nutrients

Ingredients

• 1 lb dried chickpeas (about 2 cups)

• 1 large red onion, sliced thin

• 4-6 garlic cloves, minced

• 2 15oz jars whole peeled tomatoes, cut up

• 1 tsp cumin

• 1 tsp turmeric

• 1 bay leaf

• 1 tsp cinnamon or a cinnamon stick

• 2 1/2 tsp sea salt

• Freshly ground black pepper

• 3 Tbs olive oil

• 3 1/2 cups water (use 4 if you prefer it more soupy)

• 1/2 cup chopped fresh cilantro

• Optional Addition: 3-4 cups fresh spinach

Tahini Sauce

• Make the Plant-Based “Yogurt” and add 2 Tbs tahini

Instructions

• Select the Sauté function on the Instant Pot and sauté the onions and 1/2 tsp salt in the olive oil (you can use water if you prefer) until they are lightly brown - about 10 min

• Add garlic and sauté for about 1 min

• Add tomatoes, cinnamon, cumin, turmeric, salt, pepper and bay leaf and stir well for about 2 min

• Stir in chickpeas and water

• Set the IP on Manual/high for 40 min and then let the pressure release naturally for 15 min

• Stir in the spinach (if using) until wilted

• Serve with Tahini Sauce and top with fresh cilantro

Notes

• Serves 6

• I like to top it with the Quick Avocado + Cucumber Salad

• It goes well over a grain like farro or black rice

Epic Lentil + Bean Chilli

Protein-packed and perfectly spiced

Ingredients

• 2 Tbsp olive oiI

• 1 med white or yellow onion,diced

• 1 med red pepper, diced

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

• 1 jalapeno, dlced

• 4 cloves, minced (4 cloves yiels -2 Tbsp)

• 3 Tbsp ciii!i powder biend

• 2 Tbsp ground cumin

• 1 tsp smoked paprika

• 2 15-oz cans diced tomatoes

• 3 Tbsp tomato paste

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

• 1 cup dry red tentits thoroughly rinsed in cold water + drained

• 1 15 oz can kidney beans

• 1 15 oz can blackbeans

• Optional: 2 Tbsp maple syrup

• Optional: 1 1/2 cups cooked corn

Instructions

• Heat a large pot over med heat. Once hot, add oil, onion, and red pepper. Season with a pinch each salt and pepper and stir. Saute for 3-4 min, stirring frequently.

• Add jalapeno and gartlc to a food processor*, or finety mince). Add to the pot, and season with another pinch of salt and pepper

• Add 1/2 of the chilli powder, half of the cumin, paprlka, dlced tomatoes, tornato paste, and water, and stir to combine. Bring to a low boil over med-hlgh heat

• Once boiling, add lentils and reduce heat to me-low or low, so it’s at a gentle simmer. Cook for 15 minutes, or until lentils are mostly tender. As it's cooking you may need to add rnore water if the m mixture ls looklng too dry and the lentils aren't submerged (l didn't find that necessary)

• Add kidney and black beans and remaining chilli powder and coming and stir to combine

• Bring to a simmer over medium heat, then reduce heat slightly to low or med-low, add corn {optional), cover, and gently simrner for 20 min. Stir occasionally

• Taste and adlust seasonings as needed

• Serve as is or garnish with cilantro, red onion, avocado or more jalapeno

• Store teftovers in the refrigerator up to 4 days, or freeze

Notes

• Serves 8

A big thanks and shout-out to my friend Tessa in London for the recipe!

Chili Sin Carne with Tofu/Tempeh

Never tire of this hearty, filling and flavorful dish!

Ingredients

• 2 Tbs extra virgin olive oil

• 1 large onion, chopped

• 2 carrots, peeled and thinly sliced

• 3 celery sticks, thinly sliced - two for pot, one for garnish

• 4 cloves garlic, minced

• 1 tsp dried thyme

• 2 bay leaves

• 1 tsp smoked paprika

• 1 Tbs cumin

• 1 tsp salt

• 15 oz firm tofu or tempeh, diced

• 2 Tbs brown miso, dissolved in some hot water

• 18 oz jar peeled plum tomatoes or diced

• 1 can kidney beans

• 1 can black beans

• 1 can chickpeas

• 1 cup organic corn kernels

For the accompaniments

• 2 Tbs cilantro, chopped

• 1 avocado, diced

• 1 lime cut into segments

Instructions

• Heat oil in a pan, add onion, carrot, celery,, herbs, spices and salt and sweat over med heat for 10 min

• Add garlic and saute for another 3-5 min

• Add the tofu or tempeh and miso

• Add tomatoes - f you are using whole tomatoes, cut them up first and add them to the pan

• Reduce the heat to low, cover and simmer for 10 min, stirring occasionally

• Mix all the beans, chickpeas and corn in a bowl and add them to the pan and simmer for another 5 min or until sauce is thick and slightly reduced

• Divide chili between 4 bowls and serve accompaniments alongside

Notes

• Serves 6-8

Adapted from and thanks to Le Pain Quotidien, Marylebone, London

Chocolate-Coated Ice Cream Bars

Heavenly! Easy to make + totally vegan

Ingredients

Ice Cream:

• 1 large banana

• 1 can refrigerated light coconut milk (separated cream part only, plus 2 Tsb of the water)

• ½ cup cashews

• 8 small dates

• 3 Tbs cacao/cocoa powder

• Pinch of salt

Chocolate Coating

• 2 x 100g bars of your favourite plant-based dark chocolate

• 1 Tbs coconut oil

• 2 Tbs chopped toasted almonds

⠀⠀⠀⠀⠀⠀⠀⠀

Instructions

• Add all ice cream ingredients to a high speed blender and blend until completely smooth

• Divide between popsicle molds and freeze overnight.

• Melt chocolate and coconut oil togethe and pour into a tall glass for easy dipping

• Pop ice creams out of molds and dip each in chocolate

• Place flat on a baking sheet covered with parchment paper, drizzle with remaining chocolate and sprinkle with toasted almonds

• Freeze for a few mins to set chocolate. Enjoy!

Notes

• Makes 8-10 depending on the size of your molds

• These are also delicious as is without dipping in the chocolate if that is your preference

Adapted from and thanks to vancouverwithlove for the recipe

Chocolaty Popsicles

Rich + crunchy

Ingredients

• 1 can organic light coconut milk

• 7 large Medjool dates, pitted

• 2 heaping Tbs peanut butter

• Dash of salt

• 2 Tbs cacao powder

• Dry roasted almonds, pistachios + peanuts

• Cacao nibs

Instructions

• Blend coconut milk, dates, peanut butter, salt and cacao powder until creamy

• Add a heaping handful of peanuts and blend only for about 5 seconds

• Prepare popsicle molds:

• Add a stick into each mold

• Place a few almonds(6), pistachios (7-8) and a sprinkling of cacao nibs in each

• Pour blended mix into molds, cover and freeze for a minimum of 2 hours

Notes

• Makes 12

• My preference is the Whole Foods brand of coconut milk

• The molds I use are silicone Lekue brand

• These popsicles can be made nut-free and are still very tasty

Cool Cucumber Raita

Great accompaniment with curry

Ingredients

• 4 small Persian cucumbers, roughly cut with skins on

• 1 cup cashews, soaked for 30 min in boiling water

• ½ tsp salt

• ½ tsp ground cumin

• 1 large clove garlic, roughly chopped

• 2 Tbs lemon juice

• 2 Tbs lime juice

• ¾ cup water

• ¼ cup chopped mint

• 1 tsp dried dill

Instructions

• Place all ingredients in a high-speed blender and blend until smooth

• Place in fridge for a couple of hours for flavors to settle

Notes

• Makes about 4 cups

• The leftovers can be kept in fridge, covered for up to a week

Charred Corn + Bean Salad

Smoky, sweet, crunchy + super healthy!

Ingredients

Quinoa: Tip - To cut down on time, I always keep blocks of cooked quinoa in the freezer

• 1/2 cup quinoa, dry

• 1 cup water

• Pinch of kosher salt

Aromatics & Seasonings

• 1/2 small red onion, finely diced (sub with 1 shallot)

• 1-2 jalapeno peppers, de-seeded and finely diced

• 2 garlic cloves, finely minced

• 1 med lime, zested

• 4 Tbsp lime juice

• 2 Tbs olive oil

• 1 Tbs maple syrup

• 1 tsp ground cumin

• 1 tsp ground coriander

• 1 tsp sea salt

Other Ingredients

• 1 1/2 cups sweet yellow corn (fresh or frozen)

• 1 can (13.4 oz or 1 1/2 cups) cooked pinto beans, drained and rinsed

• 1/2 - 1 cup loosely packed chopped cilantro

Instructions

• Char the corn by roasting it in a 350º oven for about 20 min. (depending on your oven)

  Tip - I buy frozen roasted organic corn when available and avoid this step

• Place water and quinoa in a pot on the stove, bring it to a boil, then reduce the heat to medium-lowland let the quinoa cook undisturbed for 10-12 minutes or until all the water is absorbed. This next step is key, turn the heat off, cover the pot with a dish cloth and the lid, and let the quinoa sit for 10 min. to help the quinoa steam and cook off any excess water. 

• Put the onion, jalapeño and garlic into a large bowl, then add lime zest and juice, olive oil, maple syrup, cumin, coriander and sea salt, and stir well. Set aside to macerate for 10 min – this process helps release even more flavor and juice from the aromatics and concentrates their flavor. 

• Toss everything together and serve. It tastes best warm but you can serve it at room temperature too.

  
  
  Notes

• Serves 2 as a main or 3-5 as a side

Adapted from and big thanks to Yasmin Ali for the recipe.

Mexican Grilled Corn with Lime + Cilantro

Especially good when in season in the summer

Ingredients

• 2 ears corn, shucked and each cut into 6 pieces

• 1 Tbs olive oil

• Salt + pepper, to taste

• 1/4 cup chopped fresh cilantro

• 1 Tbs fresh lime juice

Instructions

• In a bowl, toss the corn with the oil and salt and pepper

On the grill

• Heat grill to medium

• Grill, uncovered, turning occasionally, until tender, 10 - 12 min

Boiled

• Bring the corn and a lot of water to boil

• Let it boil for 3 min then turn stove off and leave corn in water till slightly cooled

• Transfer the cooked corn to the reserved bowl and toss with the cilantro and lime juice

• Serve with lime wedges

Notes

• Serves 4

Crunchy Corn Bread Rolls/Muffins

Quick, simple + delicious in under an hour!

Ingredients

• 2 cups corn grits - I like Bob’s Red Mill Organic Corn Grits brand as it is very crunchy* don’t use corn flour as it is too refined

• 3/4 cup spelt flour or sorghum flour for gluten free

• 1 tsp baking powder

• 2 tsp salt

• 3 flax “eggs” (3 Tbs ground flax, 8 Tbs soy or oat milk)

• 1 cup light coconut milk

• 3 Tbs maple syrup

• 2 Tbs olive oil

• Optional: For an extra kick add jalapeno chopped very fine (I use freeze-dried Litehouse brand)*

Instructions

• Set oven at 350º

• Mix flax with soy milk and let it stand to thicken slightly while putting the rest of the ingredients together

• Mix dry ingredients then mix wet ingredients and add flax mixture

• Combine and mix very well and place in a silicon muffin pan

• Bake for 45 min

• Pop out of pan and enjoy while they are warm

Notes

• Makes 12 rolls

• Goes fast and freezes well so you may as well double the recipe. Do warm them once defrosted as these taste best warm

*Please Note:  I only recommend products I like and use and do not receive any compensation for any product endorsements made on this site.

Crunchwrap Craze!

Discover the Ultimate Crispy and Flavor-Packed Delight! 

WHAT ARE THEY? 

Crunchwraps are tortillas filled with various ingredients of your choice like chili, greens, avocado and sauces and folded into a hexagonal shape.

The unique aspect of a Crunchwrap is that it has a crispy tostada shell in the center, adding a crunchy texture to the overall experience. The tortilla is folded and grilled, creating a sealed package that holds all the ingredients together

HOW TO MAKE THEM 

I like the super healthy Ezekiel* wraps (see below) but you can choose any tortillas. I spread it with this 5 min Nacho Sauce or Sin Queso*, which is a great local version. Then I layer it with Three-Bean Chili, a tostada which is essentially a corn tortilla roasted in the oven for 15 min. Then I top it off with chopped greens, sprouts and avocado. Fold it over and sear it for a few minutes. 

TIP 

This should be eaten right away or the crispy tostada inside will become soggy. A way to avoid that is to make ahead without the taco and just before warming them in the oven slice in half and put a taco in each half.

Please Note:  I only recommend products I like and use and do not receive any compensation for any product endorsements made on this site.

Cornbread

Simple, crunchy and great to mop up any stew or soup

Ingredients

• 2 tsps apple cider vinegar (or lemon juice)

• 2 cups unsweetened almond or soy milk

• 1½ cups coarse cornmeal (grits)

• 1¾ cups spelt flour

• 2 tsps baking soda

• 1 tsp salt

• 6 Tbs olive oil or grapeseed oil

Instructions

• Preheat oven to 350º

• Line a 9 x 9 square baking tin with parchment

• Mix vinegar and milk together and then add oil

• Mix the cornmeal, flour, baking soda, and salt together in a large mixing bowl

• Pour the wet ingredients into the dry ingredients and mix until the batter is evenly combined

• Pour the batter into the baking tin

• Bake the cornbread for 35 min, or until the top is firm and the edges are golden

• Allow the bread to cool completely before cutting it into squares and serving

Notes

• Makes 9 or 18 squares, depending on the size

• In place of spelt flour, you can use whole wheat flour

• For a sweeter cornbread, you can add maple syrup to the wet ingredients

Adapted from and thanks to Gena Hamshaw of The Full Helping

Baked Corn Chips + Guacamole

Easiest + tastiest guacamole + super crunchy chips

Guacamole

Ingredients

• 2 ripe avocados 

• 1 small or 1/2 large red onion 

• 4 cloves of garlic (depending on size and preference) 

• Juice of 2 limes  

• 2 big handfuls fresh cilantro

• 1/2 jalapeño pepper or a dash of red pepper flakes (depending on your taste)

• Dash of salt

Instructions

• Put all ingredients in a food processor and pulse until chopped but not too smooth

Corn Tortilla Chips

May as well double up since they will be demolished in one sitting!

Ingredients

• 6 small organic corn tortillas, cut each into 8 triangles

• 1 Tbs olive oil

• Salt

Instructions

• Set oven to 350º

• In a bowl mix triangles with olive oil (with your hands)

• Place on two parchment-lined baking sheets in single layers

• Sprinkle with salt (and add any other spices of your choice)

• Bake for 15 min (or longer depending on your oven)

• Store in an airtight container for 4 days

Notes

• Makes 48 chips

Nola's Corn Soup + Roasted Corn Guacamole

The best - creamy + rich flavors!

Soup Ingredients

• 2 Tbs olive oil

• 3 cups of (frozen) roasted corn, defrosted

• 3 cloves of garlic, minced

• 1/2 red onion, chopped

• 1 small jalapeno (or half, depending on how hot you like it), seeded and chopped

• 1 1/2 cups veg broth

• Salt + black pepper

• Cilantro sprigs for garnish

Roasted Corn Guacamole

• 2 cups of (frozen) roasted corn, defrosted

• 1 Tbs olive oil

• 1 Tbs finely chopped red onion

• 1 lime, zested and juiced

• 2 Tbs fresh cilantro, finely chopped

• 1 avocado, chopped

• Salt + black pepper
  
  

Soup Instructions

• Blend the corn kernels in a blender

• Saute onions and jalapeno in oil until translucent for about 5 min

• Add garlic and saute another min

• Add the sauted vegetables to the blended corn and blend until smooth

• Pour the blended ingredients into a pot and slowly whisk in the veg broth

• Bring to a boil and then turn down to a simmer for 15 min

Guacamole Instructions

• In a bowl combine roasted corn kernels, onion, lime zest and juice, cilantro and gently stir in the chopped avocado

• Ladle the soup into bowls and spoon a generous amount of guacamole in the middle and finish off with a sprig of cilantro

Notes

• Serves 4

Thanks to Nola for the recipe!

Roasted Corn + Zucchini

This is a cinch to make + absolutely delicious

Ingredients

• 2 cups frozen organic corn kernels (you can use fresh when in season)

• 2 cups zucchini, diced into small pieces roughly same size as corn

• 1/2 large red onion, diced

• 1-2 cups chopped fresh parsley

• 1 tsp sumac

• 1 tsp sea salt

• 1/2 tsp cumin

• 2 Tbs olive oil

• Green Sauce

instructions

• Preheat oven on convection grill at 450ºF

• Place all ingredients in a bowl and mix well

• Spread mixture evenly on a baking tray and bake for 20-30 min (this depends on your oven)

• Remove from the oven and pour green sauce on top

• Enjoy as a side dish or scooped up with Baked Tortilla Chips

Notes

• Serves 4-6

Adapted from and thanks to Ruhamasfood for the recipe

Cranberry + Orange Sauce

Quick addition to any meal, spread on toast or on your favorite dessert

Ingredients

• 1 1/2 cups fresh or frozen cranberries

• 1 medium orange

• 2 pitted dates

• 1/2 tsp cinnamon

• Water - 1/8-1/4 cup

Instructions

• Zest the orange, peel it and remove the pith

• Add all the ingredients to a small saucepan and cook until the cranberries pop and the sauce thickens - about 15 min

• Once cool, place the mixture in a blender and blend

• Serve warm, room temperature or cold

Notes

• Makes about 2 cups

Crunchy Cabbage Salad

Hugely nutritious + pairs well with most mains

Ingredients

• 1/2 head of green cabbage or 1 small head of cabbage

• 4 small Persian cucumbers, chopped into 1/4 dice

• 4-5 chopped green onions

• 1/4 cup chopped chives

• 1 large avocado, cut into 1/2 inch dice

• Dressing: Best Ever Green Sauce

• Optional:
  - Sprinkle with Everything Bagel spice or my Salad Crunchies

  
  Instructions

• Mix all the above ingredients and add the dressing. Add the avocado just before serving

• This is best scooped up with my Baked Tortilla Corn Chips

Notes

• 4-6 servings

Crunchy Seed Crackers

A great base for any spread or nut butter

Ingredients

• 1 cup raw sunflower seeds

• 1 cup raw pumpkin seeds

• 1/3 cup flax seeds ground

• 1/4 cup flax seeds whole

• 1 cup raw black sesame seeds (can use reg. sesame seeds or split half and half)

• 2Tbs psyllium husks

• 2 cups water

• Salt + pepper

• Add any other spices like za’tar, cayenne pepper for spicy, cumin

Instructions

• Preheat oven to 320º

• In bowl, mix all the ingredients and leave to stand for 10-15 min until thick and pliable

• Spread as thinly as possible on parchment-lined baking tray – make sure there are no holes in mixture

• Bake for 1 hour

• After an hour leave in turned off oven for 15 to 20 min until seriously crispy (it sometimes needs to stay in longer)

• Remove from oven and leave to cool

• Break into any size and store in airtight container

Notes

• Add any spices of your choice to flavor the crackers

Adapted from and thanks to sister Jen Druker

Creamy Sunflower Seed Curry Sauce

Super healthy + Super tasty

Ingredients

• 1/2 cup raw sunflower seeds, soaked in boiling water for 30 min

• 3/4 cup light organic coconut milk

• 1 Tbs curry powder

• 2 cloves garlic

• 1 Tbs lime juice

• 1 tsp salt

• A few grinds of black pepper

Instructions

• Drain sunflower seeds

• Add all ingredients to a blender (add a little water if needed)

• Taste for additional seasoning

• Enjoy on burgers, grain bowls, tacos or wraps

Notes

• Makes about 2-3 cups
  
  

Thanks to and adapted from a recipe by Food Revolution

Curried Rice + Chickpeas

Perfect as a base for lentils, shredded tofu or as an accompaniment to roast veg

Ingredients

• 1 1/2 cups brown basmati rice

• 1 3/4 cups water or veg broth

• 1 15-oz can chickpeas (or 1 1/2 cups cooked chickpeas)

• 1 1/2 cups green peas (defrosted frozen)

• 2 bay leaves

• 1 Tbs onion flakes

• 1 tsp garlic granules

• 1 tsp salt

• 1 Tbs ground coriander

• 1 1/2 tsp ground cumin

• 1 1/2 tsp paprika

• 1/2 tsp ground cardamom

• 1/2 tsp turmeric

• 1/2 tsp black pepper

• 1/4 tsp cinnamon

• 1/2 tsp dried oregano

• 1/2 tsp cayenne pepper

• Generous pinch of nutmeg

• 1/2 cup chopped fresh parsley

Instructions

• Soak the rice in water for 15 minutes

• Add everything except the chickpeas, parsley and peas to the Instant Pot and mix well.

• Cook it on high for 15 minutes and let it cool naturally for 15 minutes (the times will depend on how firm you prefer your rice)

• Cover and let it sit for 10 minutes then fluff it with a fork

• Add chickpeas, parsley and peas and mix well

Notes

• Makes 6 servings (I double and freeze this)

• You could add any chopped vegetables of your choice like carrots

• It can be made on a stovetop - just add more water and cook for 30-45 minutes

Adapted from and thanks to veganricha for the recipe

Curried Jeweled Wheatberry Salad

Brilliant gem of a salad

Ingredients

• 2 cups wheat berries or faro

• 6 cups of veg stock or water or a combination of both

• 1 1/2 Tbs curry powder

• 2 tsp salt

• 1 1/2 cups chopped red and orange peppers

• 1 cup chopped celery

• 1 cup chopped red onion

• 1/2 cup chopped fresh parsley

• 3/4 cup raisins

Dressing:

• 2 Tbs freshly squeezed lemon juice

• 2 Tbs grapeseed oil

• 3 garlic cloves, minced

• 1 tsp mustard

• Salt + pepper, to taste

Instructions

• Add wheat berries to water/stock, add curry powder and bring to a boil then lower heat and simmer for 1 hour

• Drain off any remaining liquid and stir in peppers, celery, onion, raisins and parsley - mix well

• Add dressing and mix well

• Let stand for a couple of hours for flavors to meld and serve at room temperature

Notes

• Serves 8

• Optional additions: Chopped apple, roasted slivered almonds

Date + Hazelnut Dessert

Great combination of crunchy, creamy + sweet

Ingredients

• Large Medjool dates

• Hazelnuts, lightly roasted

• Peanut butter (or almond butter)

• Vegan dark chocolate

Instructions

• Slit the dates open and remove pits

• Spread a little peanut butter in each

• Add 2-3 hazelnuts (depending on the size of the date)

• Melt the chocolate in the microwave for 30 seconds a couple of times and then if not yet melted in 15 second increments and drizzle over the dates

• Put in fridge for 10 min to harden then take out and eat at room temperature

Notes

• These make a great display for dessert and are so simple to make

• Although these are very sweet (it’s hard to eat more than 2-3 max) because dates have a load of fiber it slows down the absorption of the sugar

Date-Nut-Seed-Log

Sweet + Salty + Crunchy - Packed with Protein + Fiber

My Version:

Ingredients

• 12 large medjool dates

• 1/2 cup peanut or almond butter

• 1 3/4 cup Jen’s Salad Crunchies mix (checkout the recipe linked in my bio)

• 1/2 cup pistachios

instructions

• Add the dates and almond/peanut butter to a food processor and blend until very smooth.

• Add the pistachios and salad crunch and pulse a few times until blended

• Roll out into a log shape on a large piece of parchment paper then sprinkle the paper with some more sesame and hemp seeds and roll again to cover. Wrap in the paper and put in the fridge to set for at least an hour

• Cut into thick discs before serving

Original Version:

Ingredients

• 12 large medjool dates

• 1/2 cup peanut or almond butter

• 1 cup almonds, chopped

• 1/2 cup pistachios, chopped

• 1/4 cup of each of the following:

  Sunflower, sesame, pumpkin and shelled hemp seeds

• 1/2 tsp sea salt

instructions

• Add the dates and almond/peanut butter to a food processor and blend until very smooth.

• Add the nuts and seeds to a pan and heat gently for 5-10 mins until lightly toasted. Add in the date mixture with the salt and mix thoroughly

• Roll out into a log shape on a large piece of parchment paper then sprinkle the paper with some more sesame and hemp seeds and roll again to cover. Wrap in the paper and put in the fridge to set for at least an hour

• Cut into thick discs before serving

notes

• Makes 26 discs

Thanks to and adapted from helens-vegan-kitchen for the recipe and to Nola for first making it!

The Dragon Roll - Crunchy Slaw, Tofu + Avocado

Full of layered flavors + crunch

Ingredients

Salad

• 1 bag broccoli and carrot slaw (or make your own - do)

• 1/2 small red cabbage, shredded

• 1 red bell pepper, sliced very fine*

• 1/2 red onion, sliced very fine*

• 1 avocado, sliced

Dressing

• 1/4 cup low-sodium tamari

• 1 Tbs toasted sesame oil

• Dash of maple syrup

• 2 Tbs miso paste, dissolved in warm water

• 1 whole orange, peeled

• 2 cloves, garlic

• 1 1/2’’ fresh ginger, grated

• 1/4 cup apple cider vinegar

• 1-2 tsp turmeric

• Few grinds of black pepper

Tofu

• 1 block extra firm organic tofu

• Trader Joe’s Everything but the Bagel spice

• 1/4 cup low-sodium tamari

• 1 Tbs toasted sesame oil

• Dash of maple syrup

Instructions

Salad/Dressing

• Blend dressing ingredients

• Mix with salad ingredients and let it marinate for 30-40 min

Tofu

• Preheat oven to 400º

• Cut tofu into 1” wide x 2 1/2” long x 1/4” thin strips and place on parchment-lined baking tray 

• Mix tofu marinade ingredients and brush on one side and sprinkle with spice

• Bake for 15 minutes

• Turn over pieces, brush again and sprinkle with spice again and bake another 10 min

• Arrange salad in a long strip on serving dish

• Top with sliced avocado and then top with tofu

Notes

• Serves 4

• *I use an Oxo hand held mandolin for these - be very careful if you do!

Adapted from and thanks to The Gate Restaurant in Marylebone, London

Eggless Salad

This is just so yummy - I could eat it every day!

ingredients

• 1 block firm tofu, about 200-250 grams, crumbled*

• 2 celery stalks, finely chopped

• 3 green onions, finely chopped

• 1/2 cup Plant-based Mayo

• 1 Tbs nutritional yeast

• 2 tsp Djon mustard

• 3/4 tsp black salt (kala namak - this gives it the “eggy” flavor but don’t use too much)

• 1/2 tsp turmeric

• 1/2 tsp black pepper

• Optional: 1/4 cup dill, finely chopped

Instructions

• Add the tofu, celery, onion and dill (if using) to a large bowl

• Combine mayo, nutritional yeast, mustard and seasonings well and add veg and tofu bowl and mix well

Notes

• *I like to use the 2- package WildWood Extra Firm tofu (which is actually not that firm - one needs it to be softish) and only use half the package for this recipe

• Store leftovers in an airtight container for up to 5 days - I bet it will be eaten before way before that!

Adapted from and thanks to JackFruitfulKitchen

Eggplant + Tomato Mezze with Tahini "Yogurt"

Middle Eastern Must - so easy, so delicious

Ingredients

• 500 g eggplant - about 2 med to large -(before peeling)

• 700 g marinara sauce (I use Cucina Antica Tomato Basil* - all good ingredients)

• 1 onion, chopped

• 1-2 tsp smoked paprika (to taste)

• 4-6 cloves garlic

• 2 Tbs olive oil

• salt + pepper

Instructions

• Preheat oven to 420º

• Peel eggplants, cut into 1/2” rounds and place on a parchment-lined baking tray

• Blend 1 Tbs oil and garlic and brush, eggplant rounds and roast for 25 min

• Saute onion until translucent and then add marinara, eggplant, smoked paprika and salt + pepper

• Saute on medium, stirring occasionally, mashing the eggplant into the mix, for about 20-30 min. This dish is even better the next day but let it come to room temperature first

• Serve warm or at room temperature with tahini “yogurt” and warm pita bread

Notes

• Serves 8 as a side dish

*Please Note:  I only recommend products I like and use and do not receive any compensation for any product endorsements made on this site.

5-minute English Muffin

Brilliant + super healthy muffin - gluten free

Ingredients

• 1/3 cup rolled oats

• 1 Tbs chia seeds

• 1/2 tsp baking powder

• 2 Tbs applesauce

• 1 Tbs soy milk (or any milk of your choice

Instructions

• Blend oats, chia and baking powder (I use a Nutribullet* for this)

• Add applesauce and milk and mix well

• Form into a patty about 4” in diameter

• Microwave on high for 2 1/2 min

• When cool, slice in half and either enjoy it like that or toast it

Notes

• Makes 1 muffin

• I have doubled the recipe and it works well

Adapted from and thanks to skinnyfitalicious

Einkorn Pasta with Mushrooms + Asparagus Pesto

Mushrooms are regarded as one of the best foods for the immune system

Ingredients 

• 1 box einkorn spaghetti, or any whole wheat pasta of your choice

• 4-6 cups of mixed mushrooms, cut into chunks

• 6 garlic cloves, minced and left on counter for 10+ min

• Salt + pepper, to taste

• Dash of olive oil

• Asparagus Pesto

Instructions

• Boil a pot of water and follow pasta instructions for cooking

• Saute mushrooms over medium heat with a dash of olive oil (or water if you prefer), until the mushrooms have lost some of their water - about 5 minutes

• Add garlic and salt and pepper and saute another 2-3 min, until the garlic browns slightly

• Add the pesto to the cooked pasta leaving a small amount of cooking liquid in the pot

• Top with and then mix in the mushrooms 

Notes

• Serves 2-4

5-minute Farro + Lentil Salad

I could eat this every day! Super-quick + packed with good stuff!

Ingredients

• 1 jar/can cooked lentils

• 1 1 /2 cups cooked farro

• 3/4 cup chopped red onions

• 1 1/2 cups chopped Persian cucumbers

• 1 cup chopped parsley

Dressing

• 2-3 Tbs freshly squeezed lemons

• Zest from 2-3 lemons

• Dash of rice vinegar

• 1 clove of garlic, minced

• Salt + Pepper

Directions

• Blend all the dressing ingredients

• Add to the rest of the ingredients and mix well

Notes

• This salad keeps well for a few days in the fridge

• It is also a good base to add a host of other ingredients - I added a kale and cabbage salad to it topped with salad crunches and it was a filling meal and one of the most delicious bowls I have eaten

Adapted from and big thanks to my sister Nola for the recipe

Farro Tabbouleh with Chickpeas + Vegan Feta

Middle Eastern dish - fresh, crunchy + many levels of flavors

Ingredients

• 2 1/2 cups cooked farro

• 1 1/2 cups cooked chickpeas, or 1 can

• 4 small Persian cucumbers, halved, seeded and 1/2 inch diced

• 6 scallions, green and white parts, chopped

• 1 cup parsley, chopped

• 1 cup mint, chopped

• 3/4 cup pitted Kalamata olives, cut in half

• 1/2 “vegan feta” recipe

• 1/4 cup freshly squeezed lemon juice

• 1/4 cup olive oil

• 2 tsp salt

• 1 tsp pepper

Instructions

• Whisk together olive oil, lemon juice, salt and pepper

• Combine farro, chickpeas, cucumbers, scallions, parsley, mint in a large bowl and add dressing

• Mix well and let it sit out for flavors to infuse the salad

• Serve at room temperature

Notes

• Serves 5-6

• Adapted from and thanks to Ina Garten

Fattoush Salad

Fresh + zesty!

Ingredients

• 1 container of ripe cherry tomatoes, chopped

• 3 Persian cucumbers, chopped

• 1 red onion, finely sliced

• 1 cup Kalamata olives

• 1 cup fresh parsley, chopped

• 1 cup fresh mint, chopped

• 4 cups chopped Romaine lettuce

• 1 garlic clove

• Juice of 1 lemon

• 1/4 olive oil

• Salt + pepper to taste

• 1 pita bread cut into 1” pieces

• Z’aatar spice

Instructions

• Preheat oven to 350º

• Spread pita pieces on a parchment-lined baking sheet

• Spray with olive oil and bake for 15 min. Set aside

• Blend together garlic, olive oil, lemon juice, salt and pepper

• Combine all other ingredients and mix with dressing

• Mix well and let it sit out for flavors to infuse

• Just before serving add the pita pieces and sprinkle with z’aatar

• Serve at room temperature

Notes

• Serves 4-6

• Optional: Add vegan “feta” for added protein and flavor

Fennel + Zucchini Salad

Fresh, delicious, + super simple lemony salad

Ingredients

• 2-3 small zucchini, sliced into paper thin coins*

• 2 small fennel bulbs, shaved paper thin

• 2/3 cup chopped fresh dill

• 4-5 handfuls of arugula

• 3 Tbs fresh lemon juice

• 3 Tbs olive oil

• 2 tsps maple syrup

• Sea Salt + black pepper

• 1/3 cup crumbled plant-based feta cheese (either store bought or try one of my recipes)

• 1/2 cup toasted almonds or pine nuts

Instructions

• Combine zucchini, fennel, dill and dressing and let it sit for about an hour

• Refrigerate it after that to get it to crunch up a bit

• To serve, place the arugula on a large plate (or in a bowl), add the zucchini/fennel and mix well

• Top with plant-based feta and sprinkle the nuts

Notes

• Serves 4-6

Fennel, Apple + Cabbage Salad

Fresh, crunchy + delicious

Ingredients

• 1 large fennel, shaved paper thin - including the stems

• 1/2 green cabbage, thinly shredded

• 4 celery ribs, chopped

• 3 green onions, chopped

• 1 Granny Smith apple, sliced thin and cut into matchsticks

• 1/2 bunch fresh mint, chopped

• 1/2 bunch fresh cilantro, chopped

• 1/2 cup toasted slivered almonds, toasted in 350 oven for 10 min

• 1/3 cup fresh squeezed lemon juice

• 1/3 cup olive oil

• 2 tsp. salt

• Crushed black pepper

• 1 Serrano chili (optional)

Instructions

• Mix all the ingredients thoroughly

• Let it sit out for 30-60 min for the flavors to steep.

• Refrigerate and enjoy either cold or at room temperature

notes

• Serves 6

• Leftovers are even better!

Adapted from and thanks to Sivan’s Kitchen for the recipe

Best Plant-Based Feta

WFPB healthy feta perfect for salads, pastas and pizzas

Ingredients

• 1 cup blanched slivered almonds (no skins) (I use the TJ brand)*

• 7 oz extra firm tofu

• 1/4 cup freshly-squeezed lemon juice

• 3 Tbs brine from a jar of olives

• 2 tsp white vinegar or rice vinegar

• 11/4 tsps sea salt

• 1/2 tsp onion powder

• 1/2 tsp garlic powder (I use the roasted garlic granules)

• 1/2 tsp dried oregano

• 2 tsps agar powder

Instructions

• Soak almonds for 1 hour, then drain and pat dry

• Add the almonds, tofu, lemon juice, brine, vinegar, 1 tsp salt, onion, powder, garlic powder and oregano to a food proceeor and process until creamy, about 1 min

• Taste the mixture, and add more lemon or salt, if desired

• Note: After the cheese is heated in the next step the flavors become more muted. So you want it to taste very tart and salty at this point. Run the processor again until the consistency is fluffy, creamy, and only slightly textured Add the agar powder, and pulse several times to incorporate

• Transfer the mixture to a small sauce pan and cook over medium/low heat, stirring constantly until the cheese is steamy hot and thickened, about 3 or 4 min 

• Transfer the cheese to ramekins and smooth the top

• Allow to cool on the countertop, then cover with plastic wrap and refrigerate until cold, 2 to 3 hours

• The flavor develops and improves overnight

• When ready to use, simply scoop individual servings straight from the ramekin/mold, or run a knife around the edge and turn the whole wheel of cheese onto a serving platter

Notes

• Makes 3 ramekins

• Store in an airtight container in the refrigerator for 5 to 7 days

• It’s also freezes well if totally sealed from air. From frozen, transfer the feta to the refrigerator to thaw overnight before using

Adapted from and thanks to My Quiet Kitchen

*Please Note:  I only recommend products I like and use and do not receive any compensation for any product endorsements made on this site.

Freekeh Tabbouleh

Nutty + nutricious - packed with fresh herbs

Ingredients

• 3 1/2 Tbs olive oil

• 4 garlic cloves, minced

• 1 cup cracked freekeh

• 1 cup veg stock (or water)

• 1 1/2 large or 6 small Persian cucumbers, seeded and cut into 1/4” half-moons

• 1 red onion, sliced very thin

• 2 Tbs cider vinegar

• 1 1/4 cup fresh parsley, chopped

• 3/4 cup fresh mint, chopped

• 2 Tbs lemon juice

• Salt + pepper

Spices

Choose one of the two options below:

Mediterranean Version:

• 1 1/2 tsp dried oregano 

Middle Eastern Version:

• 3/4 tsp ground allspice

• 1/2 tsp ground cinnamon

• 1 tsp sumac or zatar (for sprinkling on finished salad)

Instructions

• Combine the cucumber, onion, vinegar and 1/2 tsp salt in a bowl and let it pickle for 20 min

• Heat 1 1/2 Tbs olive oil, add garlic and stir for 1 min

• Ad spices and freekeh and cook for 1 min

• Add veg stock, 1/2 tsp salt and a few grinds of pepper

• Bring to a boil, then put it on low and simmer for 15 min

• Turn off oven and leave it to sit, still covered for 15 min

• Uncover and let it cool for 30 min

• Add freekeh, herbs, lemon juice, remaining 2 Tbs olive oil, 1/2 tsp salt and a few grinds of pepper

• Mix well and sprinkle with sumac/zatar and serve

Notes

• Serves 4 as a side

Adapted from and thanks to Ottolenghi

French Lentil Niçoise Salad

Festive + filling - perfect summer meal

Ingredients

• 1 1/2 lb fingerling potatoes or small new potatoes, halved

• 3 Tbs olive oil, divided

• Sea salt + freshly ground black pepper

• 2 tsp dried thyme or herbs de Provence

• 3/4 cup french lentils (or one can of cooked lentils)

• 2 Tbs finely chopped shallots

• 2 Tbs drained capers (save the liquid for Caesar Salad Dressing)

• 1/4 cup fresh parsley, chopped

• 1 1/2 Tbs champagne vinegar or white wine vinegar

• 5 cups of chopped greens - lettuce, spinach, arugula - or a mix

• 12 oz trimmed green beans

• 10 oz cherry tomatoes, halved

• 1/2 cup black olives, pitted

Dressing

• 1/4 cup olive oil

• 1 1/2 Tbs champagne or white wine vinegar

• 2 tsps Djon mustard

• Sea salt + freshly ground black pepper

Instructions

• Preheat oven to 400º and line a baking sheet with parchment

• Place potatoes in a bowl with 1 1/2 Tbs olive oil, salt, pepper, thyme or herbs de Provence and mix well

• Arrange on baking sheet and bake for about 30 min or until they are golden and crispy

• Place green beans in a bowl with a few tablespoons of water at the bottom. Cover and microwave for 2 min on high

• Add lentils to a pot of water and cook for about 15-20 min until tender but not mushy

• Transfer lentils to a mixing bowl and add 1 1/2 Tbs olive oil, shallots, capers, parsely, vinegar, salt and pepper and mixh well

• Mix together the dressing ingredients

• Arrange the greens, lentils, tomatoes, potatoes, green beans and olives and drizzle over the dressing

Notes

• Serves 4-6

Adapted from and thanks to thefullhelping

Fresh Herb Salad + Dill Dressing

An old favorite - freshest salad ever

Ingredients

• 3/4 cup rice vinegar 

• 3/4 cup olive oil 

• 3/4 cup fresh dill, chopped

• 4 large shallots 

• 2 Tbs Djon mustard 

• 36 snow peas 

• 16 cups mixed lettuces, chopped

• Bunch of green onions, chopped green and white

• 1 1/2 cups mixed fresh herbs - chopped (parsley, chives, thyme, basil, mint, etc) 

• Salt + pepper

Instructions

• Blanch/steam snow peas for a few minutes (I do it in the microwave) and cool in ice water to maintain green color and crunch. Wrap in paper towels and store in fridge until ready to serve salad. 

• Blend dill, shallots, olive oil, mustard rice vinegar salt and pepper

• Toss green onions, lettuces and herbs and mix with dressing. 

• Arrange snow peas around on a platter and put salad in the middle.

Notes

• Serves 6-8

• It makes a lot of dressing - for at least two salads

Fresh Farro + Chickpea Salad

Freshest flavor of spring - crunchy + tasty

Ingredients

• 1 1/2 cups cooked or 1 can chickpeas

• 4 cups cooked farro, follow cooking instructions on package or my Instant Pot version

• 2-3 cups celery, chopped

• I -1/2 cups fresh parsley, chopped

• 1-1/2 cups fresh mint, chopped

• 1 bunch scallions/green onions, chopped

• 3-4 cloves of garlic, minced

• Juice of 2-3 lemons

• Drizzle of good olive oil

• Salt + pepper

Instructions

• Mix all ingredients and let flavors blend for an hour or two. 
  Serve at room temperature. 
  Will last for 3-4 days in the fridge

Notes

• Serves 6

Garden Fresh Green Soup

Celery, Zucchini, Broccoli + More

Ingredients

• 1 onion, chopped

• 6 garlic cloves, chopped and set aside for 15 min

• 1 bunch celery, chopped

• 6 cups celery leaves

• 1 1/2 bunches dandelion, cut up

• 1 head broccoli, cut into florets and stems

• 6 small zucchini, cut into 1” pieces

• 3 carrots, grated

• 6 cups vegetable stock (1 1/2 cartons)

• 1 cup cashews, soaked in boiling water for 30 min

• Dried parsley, chives, 2 bayleave

• Salt + pepper

Instructions

• Saute onion for 5 min

• Add garlic and saute for another 5 min

• Add chopped celery and carrots and saute for 5 min

• Add zucchini and broccoli stems and saute for 10 min

• Add stock and spices. Bring to a boil and then simmer for 15 min

• Add celery leaves and dandelion and mix through well

• Then turn off the stove - dont overcook greens

• Blend the pot of soup in a high speed blender with cashews

Notes

• Serves 8

• Use any bitter greens you have on hand

• Leeks would be a nice addition to this too

• Farro is a great to add too

Gamut of Greens

Put the power of greens on your plate with these 4 nutritious crucifers

Ingredients

• 6 cloves of garlic, minced

• Olive oil 

• Salt + pepper

• 2 cups of each of the following, sliced very fine*

  - cabbage

  - collards

  - brussels sprouts

  - kale
  (Prepare more greens than you think you will need as it cooks down to a small amount)

Instructions

• Warm olive oil in a large skillet (it takes a little more oil to soften the greens than the usual dash of oil)

• Add salt and pepper

• Stir in greens until wilted and soft - don’t overcook

• Add garlic and mix well for 1-2 min

• Optional: Squeeze with lemon before serving

Notes

• Serves 2-3

Tip

• *Cooking cruciferous vegetables before chopping them destroys the powerful health benefits of sulforaphane which is found in all cruciferous vegetables like broccoli, brussels sprouts, bok choy, cabbage, cauliflower and kale. Sulforaphane is only activated when a plant is damaged. So, chop your cruciferous vegetables to activate this healthy compound. Do one of the following:
  • Eat them raw.
  • Chop and let them stand for 30-45 minutes before cooking

• I use the black peeler from the Australian Magic Trio Peelers Set of 3 - Food Peeler Set of vegetable peelers for finely slicing the cabbage and brussels sprouts. It is my favorite peeler tool and the result is a very fine slice. (*Please Note:  I only recommend products I like and use and do not receive any compensation for any product endorsements made on this site.)

Greens, Beans + Quinoa Bowl

Bowlful of great taste + nutrients

Ingredients

• 2 cups cooked quinoa*

• 1 bunch collard greens, sliced very thin

• 3 cups shitake mushrooms, slice the larger ones

• 3 large cloves garlic, minced

• 3 cups brussels sprouts, halved

• 4 cups arugula, chopped if leaves are large

• 1 avocado

• 1 1/2 cups cooked chickpea, or one can

• 2 Tbs olive oil

• 1 tsp roasted garlic granules

• 1/2 tsp salt

• 1/2 tsp freshly ground black pepper

• Cilantro dressing - blend half a bunch of fresh cilantro with either Vegan “Mayo” or Roast Garlic Aioli

Instructions

• Preheat oven to 400º

• Combine brussels sprouts and chickpeas (which should be dried) in a bowl and mix with olive oil, garlic, salt and pepper

• Place on a parchment-lined baking sheet and bake for about 25-30 min

• Place mushrooms on a parchment-lined baking sheet, spray with a little olive and sprinkle with garlic, salt and pepper and bake for about 15 min

• Assemble bowls - with arugula, quinoa, brussels sprouts, chickpeas and mushrooms and top with avocado and cilantro dressing 

Notes

• Serves 4

• *When cooking quinoa I always cook up a batch and freeze in one-cup portions

Adapted from and thanks to shortgirltallorder

Garlicky Mushrooms on Toast

Loads of umami + comfort

Ingredients

• Big bag of shiitake mushrooms - it does cook down to a small amount

• Lots of fresh garlic cloves, minced + 1 clove cut in half and set aside

• Olive oil

• Salt + pepper, to taste

• Whole wheat or rye sourdough bread slices, sprayed with a bit of olive oil and toasted

• Lemon wedges

• Chopped fresh parsley

Instructions

• Sauté mushrooms with a dash of olive oil until liquid is absorbed

• Add loads of minced garlic, salt and pepper and saute for 1-2 min

• Add parsley and squeeze a bit of lemon on top

• Rub whole-wheat or rye sourdough toast with sliced garlic and top with mushroom mix

• Optional: Spread hummus on toast before adding mushrooms

Notes

• Quantities depend on how many people you are feeding

Standout Summer Gazpacho

THE very best, ever - don’t even try other gazpacho recipes!

Ingredients

• 2 pounds ripe red tomatoes, cored and roughly cut into chunks

• 2 large red or orange peppers, cored, seeded and roughly cut into chunks

• 3 small Persian cucumbers, peeled and cut into chunks, with skins

• 1 red onion peeled and roughly cut into chunks

• 2-3 cloves of garlic

• 2 tsps sherry vinegar

• 2 tsp salt

• 1/4 cup extra-virgin olive oil 

Instructions

• Combine all ingredients except olive oil in a blender

• Blend at high speed until very smooth – at least 2 min

• With the motor running, slowly drizzle in the olive oil until the mixture turns bright orange

• Transfer to a large pitcher and chill until very cold – at least 3 hours or overnight

• It tastes good straight out of the fridge but I prefer it at room temperature -  so I take it out of the fridge about half an hour before serving to take the chill off

• Mix thoroughly with a long spoon before serving

Notes

• Serves 6 large bowls or 12 small glasses

• Tastes best in a glass - drinking it (I am often asked how to source the glass in the photo - got them from CB2 - Marta Tasting Glass 8oz) Please note no endorsement fees involved.

• Great mix with Bloody/Virgin Mary

Adapted from and thanks to Julia Moskin New York Times

Go-to Garlicky Sauce

This sauce is outstanding on everything!

Ingredients

• 3/4 cup cashews, soaked for 30 min in boiling water

• 1/2 cup hemp seeds

• 1 1/4 cups water

• 2 1/2 Tbs apple cider vinegar

• 1/4 tsp sea salt

• 2 pitted dates

• 2 Tbs Dijon mustard

• 1 Tbs low sodium Tamara or soy sauce

• 2 Tbs tahini paste

• Lemon juice from 2 lemons

• 4 Tbs nutritional yeast

• 4 cloves of garlic, minced

• Black pepper, to taste

Instructions

• Put all ingredients in a blender (preferably in a Vitamix for a smoother quality but other blenders work too) 

• Add nutritional yeast last. (Adding it first causes it to gum up the blades and stick to the base)

Notes

• Makes 2-3 cups

Golden Orange + Carrot Turmeric

Perfect on salad, bitter greens, stir fries or drink it!

Ingredients

• 1/3 cup llight coconut milk 

• 1 tsp ground turmeric

• 2-3” peeled ginger, sliced

• 3 carrots, peeled + sliced or grated

• 2 whole oranges, peeled

• 1/3 cup extra virgin olive oil 

• 1 tsp sea salt 

• 2 Tbs toasted sesame oil 

• 1 Tbs miso, dissolved in warm water

• 1 Tbs maple syrup 

• 1/4 cup rice vinegar 

• 1/4 cup cider vinegar

• 4 small shallots, peeled 

Instructions

• Blend all the above in a heavy-duty blender

Notes

• Makes about 3-4 cups

Adapted from and thanks to Heidi Swanson of 101cookbooks

Go-To Green Soup

Tastier than pea soup! Packed with good stuff + amazing flavor

Ingredients

• 1 bunch small white turnips, cut into quarters

• Turnip greens from turnip bunch, chopped

• 1 bunch chard, roughly cut*

• 3 medium or 5 small zucchini, cut into 1” pieces

• 1 Japanese sweet potato, cut into 1” pieces, steamed in microwave for 2 min

• 4 medium leeks, sliced

• 1 medium onion, chopped

• 4-6 cloves garlic

• Salt + pepper, to taste

• Italian Seasoning

• 4 cups vegetable stock (1 carton veg stock)

• 1/2 cup raw cashews, soaked in boiling water for 30 min

Instructions

• Saute onions till translucent - 5-10 min

• Add leeks and saute till translucent - 5-10 min

• Add garlic and saute till browned - 5 min

• Add turnips, zucchinis, sweet potato and saute for 10 min

• Add S+P, seasoning and stock

• Bring to a boil and then simmer for 15 min

• Add chard and turnip greens and turn stove off (wilt greens but dont cook them)

• Blend soup with cashews in Vitamix till creamy

Notes

• Serves 6

• Any greens can be used instead of chard e.g. beet greens, dandelion, spinach

• I always double this recipe and freeze

Granola

Hearty, wholesome + healthy!

Dry Ingredients

• 4 cups rolled oats (I use Bob’s Red Mill extra thick whole grain rolled oats)*

• 1 cup slivered almonds

• 1/2 cup sunflower seeds

• 1/2 cup pumpkin seeds

• 1/2 cup sesame seeds

• 1/4 cup ground flax seeds

• 1 Tbs ground ginger

• 1 Tbs ground cinnamon

• 1 Tbs ground cardamom

Wet Ingredients

• 1 apple, peeled, cored and cut into pieces

• Water

• 4 -6 Tbs maple syrup (depending on how sweet you like it)

• 3 Tbs olive oil or grape seed oil

• 2 tsp vanilla essence

Instructions

• Preheat oven to 320º (the exact temperature and time of baking will vary from oven to oven)

• Mix all dry ingredients in a large bowl

• Blend the apple with about 2-3 Tbs water to make apple sauce and add other wet ingredients

• Add wet ingredients to dry ingredients and mix well

• Spread mixture on two large parchment-lined baking sheets as thinly as possible

• Bake for 30 min and turn off oven and leave the trays in the oven for a couple of hours until the granola is crunchy

Notes

• Makes 8 cups

• Keep in a sealed container

• Options: for a chocolaty flavor 3-4 Tbs cacao powder and 3 Tbs of cacao nibs especially for those of you who eat granola for dessert (leave out the cardamom if you do this)

*Please Note:  I only recommend products I like and use and do not receive any compensation for any product endorsements made on this site.

BEST Ever Green Sauce

This dressing is THE best sauce + the most versatile

Ingredients

• 1 cup basil (not critical if you can’t find fresh basil - good without as well)

• 2 cups spinach (I actually used about 3 cups!)

• 2 cloves of garlic

• 1/4 cup hemp seeds

• 1/3 cup nutritional yeast

• 1/4 cup chives

• 2 lemons, juiced

• 1 small shallot

• Sea salt, to taste

• 2 Tbs rice vinegar

• 1/8 cup olive oil

• Water - add to your preferred consistency

Instructions

• Blend all ingredients and add water if needed

Notes

• Makes about 1 1/2 cups

• This is great on any bowl, pasta, roast veg and it is especially good on the Crunchy Cabbage Salad
  

Greek Salad + Plant-based Feta Cheese

All the Mediterranean flavors in one crunchy bowl

Ingredients

• 1 large red onion, thinly sliced

• 1 cup black olives, pitted

• 2-3 cups fresh cherry tomatoes, halved

• 2-3 Persian cucumbers, diced

• 1 1/2 cups chickpeas

• 1/2 cup of each fresh parsley, mint and oregano

• A few handfuls of chopped Romaine lettuce or any other lettuce you have on hand

• 2/3 cup Plant-based Feta

• Optional extra: Red/orange peppers

Dressing

• 1 1/2 lemons, juiced

• 1/4 cup olive oil

• 1 tsp yellow powdered mustard (I use Colman’s)

• S + P, to taste

Instructions

• Mix all salad ingredients and add dressing

Notes

• This salad is delicious when stuffed in a whole wheat pita pocket

Guacamole+

Extra healthy shot with peas + broccoli

Ingredients

• 2 cups broccoli florets

• 2 cups frozen peas

• 1 avocado

• 1/2 large or 1 small red onion

• 2 green onions (scallions)

• 1/2-1 jalapeno pepper

• 4 cloves of garlic

• 1-2 cups fresh cilantro

• 4-6 Tbs fresh lime juice

• Salt

Instructions

• Cook the broccoli and peas in the microwave for a few minutes until just bright green but not fully cooked

• Add all ingredients to a food processor and process until fully mixed but not too smooth

Notes

• Serves 6-12

Guacamole

Easiest Tastiest Guacamole...Ever!

Ingredients

• 2 ripe avocados 

• 1 small or 1/2 large red onion 

• 4 cloves of garlic (depending on size and preference) 

• Juice of 2 limes  

• 2 big handfuls fresh cilantro

• 1/2 jalapeño pepper or a dash of red pepper flakes (depending on your taste)

• Dash of salt

Instructions

• Put all ingredients in a food processor and pulse until chopped but not too smooth

Notes

• Makes 2 1/2 cups

• Try it with the super simple and crunchy baked corn chips

Harissa + White Bean Chili

Rich umami flavors in this 30-minute layered chili

Ingredients

• 2 Tbs olive oil

• 1 red onion, diced

• 2 red or orange peppers, diced

• 1 jalapeño pepper, seeded and diced (optional if you like more heat!)

• 1 10-oz container of cherry or grape tomatoes (1 pint), sliced in half

• 1 - 2 Tbs harissa (depending on your heat preference) - start with one and add more if you prefer

• 4-6 cups chopped fresh spinach

• 1 tsp ground cumin

• 1 tsp ground oregano

• 3 garlic cloves, minced

• 2 Tbs low-sodium soy sauce or tamari

• 1 - 15-oz cans white beans (Cannellini or great Northern), drained and rinsed

• 2 cups vegetable broth

For serving:

• 2 limes, cut into wedges

• Vegan “Yogurt” Tahini

• Fresh cilantro, chopped

• Avocado, sliced or cubed

Instructions

• Heat the oil on medium heat, add the onions and cook until they are just soft - about 3 min

• Add red pepper, jalapeño (if using) and season with salt

• Cook for another 3 min

• Add the tomatoes and cook for another 8-10 min until they are just bursting

• Stir in the harissa, cumin, oregano and garlic and cook for about 1 min

• Stir in the soy sauce and cook for 1 min

• Add the beans, broth and season with salt and simmer for about 15 min

• Add the spinach and let it wilt - only 1-2 min max

• Squeeze with lime and season to taste with salt and pepper

• Serve over rice or another grain and top each with a spoonful of vegan yogurt , avocado and cilantro

Notes

• 4 servings

Thanks to Barnett Cohen for sending me the recipe adapted from Yasmin Fahr’s recipe in the New York Times

Homemade Almond Milk

Rich + creamy - much tastier + healthier than packaged

Ingredients

• 2 cups raw almonds, preferably organic

• 5-6 cups filtered water, plus more for soaking

Instructions

• Place the almonds in a bowl and cover with about an inch of water. They will plump as they absorb water. Let stand, uncovered, overnight

• Drain the almonds and rinse them thoroughly under cool running water

• Place the almonds in the blender and cover with 5-6 cups of water

• Blend at the highest speed for 2 min

• Line a measuring jug with a nut bag and pour the almond mixture into it 

• Gather the nut bag around the almond meal, twist the top of the bag to close, squeeze and press with clean hands to extract as much almond milk as possible

• Store the almond milk in a sealed container in the fridge for about 3 days

Notes

• Makes about 5-6 cups

• The less water you use the creamier the milk

• Leftover almond meal can be used in baked goods

Sriracha Sauce

Make extra + freeze

Ingredients

• 1/2 cup almonds, toasted for 10 min in 350º oven

• 3 cloves of garlic

• 12-oz jar roasted red peppers 

• 1 Tbs tomato paste, plus more as needed (but add small amounts at a time)

• 1 Tbs chopped parsley, optional

• 1/4 tsp red pepper flakes 

• 1 tsp regular or smoked paprika 

• 1/3 cup sherry vinegar or red wine vinegar 

• 1/2 cup extra-virgin olive oil 

Instructions

• Grind almonds and garlic in a food processor until fairly fine

• Add roasted peppers, tomato paste, parsley, red pepper flakes, paprika, and process until smooth

• With machine running, pour in vinegar and olive oil

• Season with a couple of pinches of coarse salt

• You can make the sauce a few days ahead and refrigerate it for up to 1 week

Notes

• Makes 2-3 cups

• Freeze leftover sauce in small silicon muffin trays and pop into a zip bag for use later

Hearts of Palm Ceviche

Refreshing summer salad scooped up with tortilla chips

Ingredients

• 1 jar hearts of palm, rinsed and pat dry

• 4 Persian cucumbers

• 1 large or 2 small avocados

• 2 limes

• 3 Tbs cilantro

• 1 tsp salt

• Drizzle of olive oil

• 1 jalapeño - optional if you like it spicy

Instructions

• Wash and dice all veggies very finely

• Add the lime juice, drizzle of olive oil, salt and mix well.

• Eat as is or scoop it up with some my Oven-baked Tortilla Chips

• NOTE: It definitely tastes better the second day

• Store leftovers in the fridge for up to 3 days

Adapted from and thanks to Laniecooks for the recipe.

Ultimate Triple-Seed Kale Bowl

This addictively delicious kale salad for those of you who think you’re done with kale salads! Plus a whopping 38g protein + 20.5 g fiber per serving. (Including tempeh)

Ingredients

• 1 bunch of curly kale

• 1/3 cup hemp seeds

• 1/3 cup pumpkin seeds

• 1/3 cup sunflower seeds

• 1 avocado, chopped

• 1 can (or 1 1/2 cup of cooked) white beans

• Juice from 1/2 lemon

• Dash of salt

• Go-to Everyday Salad Dressing (if you like you can substitute the apple cider vinegar in dressing with lemon juice for a more lemony flavor)

• Optional topping: 1 8-oz tempeh for an added 22.5 G protein + 7.5g fiber per serving. I will add it every time!

Instructions

• Remove stems from kale, ash, dry and thinly-slice

• Massage the kale with lemon juice and salt until it is soft and reduced in volume

• Add beans and seeds and avocado and toss well with dressing

• Let it stand for at least 30 min for the flavors to meld

Tempeh

• Grate the tempeh and stir fry in a dash of olive oil. Once crispy add a splash of low-sodium tamari, garlic spice, onion spice and paprika and stir for another 5 min. Sprinkle on the salad

Notes

• Serves 2 large salads

• Keeps well in the fridge for a couple of days

Lemony Dill Hummus

Fresh + flavorful take on basic hummus

Ingredients

• 1 1/2 cups cooked chickpeas or one can, save 2 Tbs aquafaba (liquid from the chickpeas)

• Juice of 2 lemons

• 1 1/2 tsps garlic granules (I use the WF roasted garlic granules)

• 1 large clove garlic

• 2 Tbs olive oil

• 2 Tbs tahini

• 1 small bunch of fresh dill, hardier stems removed

• Salt to taste

Instructions

• Process all the ingredients and add any of the ingredients to your taste

Notes

• Makes about 3-4 cups

• Serve on bread or with snacking cucumbers

Thanks to my niece Lindy Miller for the recipe

Japanese Ginger Salad

A perfect accompaniment to sushi

Ingredients

Dressing:

• 1 Tbs toasted sesame oil

• 1/2 cup rice vinegar

• 1 shallot

• Juice of half an orange (I add the orange segments too) 

• 1 large carrot, grated

• 2 Tbs low sodium tamari (or soy sauce)

• 1 1/2 Tbs fresh grated ginger

• 2 garlic cloves

• 1/2 cup dry roasted slivered almonds

• Pepper, to taste

Salad:

• 10-12 cups chopped romaine lettuce

• 1 cup chopped scallions

• 3 carrots grated

• 5 small Persian cucumbers, sliced thick with skin on

Instructions

• Blend dressing ingredients

• Mix salad ingredients and toss very well with dressing

• Best to leave it out for 15-30 min for flavors to fuse

• Sprinkle toasted almonds just before serving

Notes

• Serves 4-6

• Optional: Avocado, black sesame seeds

Japanese Mushroom + Rice

The furikake adds a rich umami flavor + tofu or other protein can be added for a filling main dish

Ingredients

• 3 cups cooked brown basmati rice (see here for best cooking method)

• 3/4 lb shiitake mushrooms, cut into bitesize pieces

• 2 Tbs Furikake* (I use the Trader Joe’s brand but you can find it elsewhere)

• 2 large carrots, grated with julienne grater

• 1 1/2 cups frozen green peas, defrosted

• 4 green onions, chopped

• 3 cloves of garlic

• 2 tsps fresh ginger, grated or frozen ginger

• 2 Tbs low-sodium tamari

• 3 Tbs mirin

• 1 Tbs sesame oil

• 1 Tbs olive oil

• 1 tsp maple syrup

Instructions

• Heat both oils and add mushrooms once the oil is hot. Sauté for about 10 min, add carrots and continue cooking for 2-3 min

• Add ginger and garlic and cook for a minute

• Mix the mirin, tamari and maple syrup, add to the pan and mix well

• Add rice, mix well, separating rice and then sprinkle the furikake and green onions

• Mix well and serve as is or topped with tofu

Notes

• Serves 4-6

• Furikake is a rich umami-flavored, crunchy seasoning. The ingredients vary but generally it has bonito flakes, seaweed nori and sesame seeds mixed in. This is typically sprinkled over rice to add flavor and texture.

Adapted from and thanks to nourishdeliciously for the recipe

Best Homemade Ketchup

The very best healthy homemade ketchup!

Ingredients

• 2 Tbs olive oil, optional

• 1 medium yellow onion, chopped

• 3 lbs tomatoes, halved 

• 3/4 cup dates, pitted

• 1/4 cup apple cider vinegar

• 1 tsp salt, optional

• 1 tsp dry mustard

• 1/2 tsp celery salt

• 1/2 tsp garlic powder (I use roasted garlic granules)

• ¼ tsp cloves, ground

• ¼ tsp allspice, ground

Instructions 

• Place tomatoes into the blender container (I recommend a high-powered one like a Vitamix) and pulse 5 to 6 times, or until tomatoes are roughly chopped

• Add the olive oil to a saucepan and heat over medium low heat. 

• Add the chopped onions and cook, stirring, until the onions are soft but not brown, about 10 minutes. 

• Add the tomatoes (including all juice and seeds), dates, vinegar, salt, dry mustard, celery salt, garlic powder, ground cloves, and ground allspice to the onions. Stir well to combine.

• Bring the mixture to a boil and then reduce the heat to a simmer and cook uncovered, stirring occasionally, until most of the liquid has evaporated, about 1 hour

• Allow the mixture to cool for 20 minutes, then place into the blender and start the blender on its lowest speed, then quickly increase to its highest speed, using the tamper to press ingredients toward the blades if necessary

• Blend for 30 seconds

• Pour the mixture into an airtight container and keep in the refrigerator for up to 3 weeks

• Serve chilled or at room temperature

Notes

• Makes about 3 cups

Adapted from and thanks to Vitamix for the recipe

Joli Kobe Ginger Salad Dressing

Quite outstanding dressing - brings out the fresh flavors in any salad

Ingredients

• 2 tsp fresh ginger, grated or chopped

• 1 - 2 Tbs shallot, chopped or red onion

• 2 cloves of garlic, roughly cut

• 3/4 tsp dried yellow mustard (I use Colmans)

• 1/4 cup rice vinegar 

• 2 Tbs low-sodium tamari or soy sauce

• 2 Tbs water

• 1/3 cup grape seed or olive oil

• A few grinds of pepper

Instructions

• Blend all ingredients

Notes

• Makes 1 1/2 - 2 cups

• Too much dressing for one salad  but leftover keeps well in the fridge

• I use “ice block” ginger from previously juiced and frozen fresh ginger

Quick Homemade Ketchup

Super Easy Super Yummy — add it to everything!

Ingredients

• 2 x 14.5 oz jars diced or crushed tomatoes

• 2 Tbs tomato paste

• 1 onion, diced

• 2 cloves of garlic, sliced

• 21/2 Tbs apple cider vinegar

• 21/2 Tbs maple syrup/ or 2 dates

• 1 tsp salt

• Pinch of freshly ground black pepper

• Pinch of yellow mustard (optional)

Instructions

• Put all ingredients, including liquid from jars of tomatoes in a blender and blend until smooth

• Transfer the blended ingredients to a pot and bring to a boil.

• Reduce heat and simmer for 20 min

• When the sauce has cooled down transfer it to a glass container and chill in the fridge

• It will keep, sealed tightly in the fridge for up to 1 month

Notes

• Makes about 3 cups

• Leftovers freeze well - in small silicon muffin trays - pop into zip bags for later use

Kitchari

Nourishing, warm + comforting quick + easy - pair with your favorite greens

Ingredients

• 1 cup brown basmati rice

• 1 cup yellow onion, chopped

• 1 1/2 cups cauliflower, chopped into 1/2” pieces

• 1 cup red lentils

• 4 cups vegetable broth

• 2 cups water

• 2 tsps mustard seeds

• 2 tsp cumin seeds

• 1 tsp fennel seeds

• 1 tsp ground turmeric

• 1/2 tsp ground coriander

• 1 Tbs ginger root, grated

• 3/4 tsp salt (optional)

• 1/2 tsp freshly ground black pepper

• 1 Tbs freshly squeezed lemon juice

• Dash of olive or avocado oil

• Fresh cilantro for serving

Instructions

Parboil rice - bring 2 cups of water to a boil, add rice and boil for 5 minutes. Turn heat off and set aside.

Heat a large pan on high and add dash of oil. Then and add mustard, cumin and fennel seeds and stir until they begin to pop - about 2 minutes

Turn heat down to medium and the onion, cauliflower and ginger and sauce for about 4-5 minutes until onion is translucent

Stir in the rice, lentils, turmeric, coriander, salt and pepper. Stir well and then add vegetable broth.

Lower heat, cover and simmer for 20 minutes

Remove lid, stir well and simmer uncovered for another 15 minutes or until the texture is to your preference. It should be soupy however you can increase the cooking time for a thicker texture.

Add fresh lemon juice and cilantro and serve or

Top with your favorite stir fried greens or veg like Cabbage, Kale and Garlicky White Bean Stir Fry or Brussels Sprouts Mustardy Stir Fry

Notes

• Serves 4-6

• It is one of the most adaptable dishes since you can have it for breakfast, lunch or dinner and you can top it with any of your favorite veg

• Freezes well

Adapted from and thanks to Food Revolution Network for the recipe

Lemon-Tahini Dressing

Light + delicious on salads or roast veg

Ingredients

• 3 Tbs smooth tahini (not the solid grainy kind)

• 2 Tbs juice from fresh lemons

• 2 Tbs olive oil

• 1 Tbs maple syrup

• 2 Tbs apple cider vinegar

• 1 garlic clove

• Salt + pepper, to taste

• Water, to thin dressing as needed

Instructions

• Blend all ingredients in a blender or just whisk until smooth and creamy

Notes

• Makes about 1 cup

Lemon-Ginger-Turmeric Tea

Wonderfully warm + soothing - add to your choice of tea or drink

ingredients

• 2 lemons, sliced thin and quartered

• Juice from 1 lemon

• 3” fresh ginger, peeled + grated

• 3” fresh turmeric, peeled + grated

• 3 cups water

• Dash of pepper

instructions

• Bring water to a boil and add ginger, turmeric and dash of pepper.

• Simmer for 15 minutes

• When cooled, strain the liquid and add the lemon juice

• Place 4 lemon quarter slices into each ice block mold* and then pour the liquid

• Pop one out when frozen and and add boiling water or add to any herbal tea or drink - tastes great in green tea or Rooibos

Alternative Option:

• Blend all ingredients then simmer for ten minutes and strain

Notes

*This works best in large 2” silicon ice cube molds

I drink it with boiling water first thing in the morning

Red Curry Lentils With Sweet Potatoes + Spinach

Absolutely delicious and satisfying as a stew or soup over crusty bread or rice

iNGREDIENTS

• 3 Tbs olive oil

• 1 lb sweet potatoes (about 2 medium sweet potatoes), peeled and cut into ¾-inch cubes

• 1 medium yellow onion, chopped

• 2 Tbs curry powder (you may need more or less depending on the strength of the curry powder you use)

• 3 garlic cloves, minced (about 1 Tbs)

• 1 (1-inch) piece fresh ginger, peeled and grated (about 1 Tbs)

• 1 tsp ground turmeric

• 1 cup red lentils

• 3 cups vegetable stock

• 2 tsps sea salt, plus more to taste

• 1 (13-oz) can light coconut milk

• 1 (4- to 5-oz) bag baby spinach

• ½ lime, juiced

• Fresh cilantro leaves, chopped for serving

Instructions

• Heat 2 Tbs olive oil over medium-high in a pot.

• Add sweet potatoes and cook, stirring occasionally, until browned all over, 5 to 7 min

• Transfer the browned sweet potatoes to a plate and set aside

• Add remaining 1 Tbs olive oil to the pot and set the heat to medium-low. Add the onion and cook, stirring occasionally, until translucent, 4 to 6 min

• Add the curry, garlic, ginger and turmeric, and cook until fragrant, about 1 min

• Add the lentils, stock, salt and browned sweet potatoes to the pot and bring to a boil over high. Lower the heat and simmer, uncovered, stirring occasionally, until the lentils are just tender, about 15 min

• Add the coconut milk and simmer, stirring occasionally, until the liquid has reduced and the lentils are creamy and falling apart, about 10 min

• Add the spinach and stir until just wilted, 1 to 2 min

• Off the heat, stir in the lime juice and season with salt to taste.

• Divide among shallow bowls and top with cilantro

  Instant Pot Version:

• Brown the sweet potatoes in the IP using the sauté function, then cook the onions in there too. Cook the lentils and potatoes on high pressure for 12 minutes

Notes

• 4 to 6 servings

• Serve over steamed white or brown rice, or with toasted flatbread on the side

Adapted from and thanks to Lidey Heuck of The New York Times for the recipe

Lentil + Sweet Potato Burgers

Great texture and taste, plus a huge nutritional boost

Ingredients

• 1  onion, chopped 

• 4 garlic cloves, minced

• 1 large sweet potato, skin on, cubed

• 1/2 cup chopped walnuts

• 1 cup precooked brown rice

• 2 cups precooked or canned lentils

• 1 Tbs paprika

• 2 Tbs tamari

• 2 Tbs tomato paste

• 1/4 cup water

• 1 Tbs Djon or yellow mustard

• 1/4 cup ground flaxseed

• 1 cup corn grits (coarse cornmeal)

• + spices of your choice

Instructions

• Heat the oven to 450º

• In a food processor combine onion, garlic, sweet potato and walnuts and process for a minute or two or until the mixture has a consistency of rice

• Add the rice, lentils, paprika and tamari and pulse to incorporate the ingredients

• Place the blended mixture in a large bowl and add the tomato paste, water, mustard and flaxseed and mix well

• Add the corn grits and mix through

• The mixture will make 8 large or 12-16 smaller burgers - the size is up to you

• You can form balls and flatten them (or use the burger press mentioned below which makes a perfectly neat shape)

• Place burgers on a parchment-lined baking tray and bake for 15 min

• Turn and bake for another 15 min

Notes

• Makes 8-16 burgers, depending on size (I made 8 large ones)

• I tend to cook large batches of basmati brown rice and freeze them in 1-cup sizes for quick use later

• I use canned black lentils

• This recipe really needs to be spiced up but I will leave the types of spices up to you according to your preference - you could add curry, or chipotle or a stronger sriracha spice

• I have started using the Cuisinart burger maker and would highly recommend it!

• 8 gm protein and fiber per burger (if you make 8)

Adapted from and thanks to Justin Webb of Crow Moon Kitchen

Please Note:  I only recommend products I like and use and do not receive any compensation for any product endorsements made on this site

Lentil + Quinoa Salad with Sumac

Simple + filling dish infused with flavor + textures 

Ingredients

• 1 1/4 cups dry lentils

• 1 cup dry quinoa 

• 2 cups fresh parsley, chopped

• 1 1/2 cup fresh mint, chopped

• 1 1/2 cups fresh cilantro, chopped

• 1 bunch scallions, thinly sliced

• 2-3 Tbs olive oil

• Juice of 2-3 lemons

• 1 heaped Tbs sumac

• Sea salt

• Freshly ground black pepper

• Optional: 1 lb baby tomatoes, halved

Instructions

• Cook lentils and quinoa according to package directions

• Mix all ingredients well

• Let sit for a couple of hours until the flavors have worked their way into the quinoa and lentils

Notes

Serves 4-6

Lebanese Lemon + Beans Salad

THE best crunchy + fresh bean salad bursting with Mediterranean flavors

Ingredients

• 2 x 15 oz cans red kidney beans, or 3 cups cooked

• 1 x 15 oz can chickpeas, or 1 1/2 cups cooked

• 2 celery stalks, chopped

• 1 small red onion, chopped

• 1 med or 2 small cucumbers, diced with skins on

• ¾ cup chopped fresh parsley

• 2 Tbs chopped fresh mint

• ¼ cup olive oil

• Lemon juice, from 2 large lemons

• 3 large cloves of garlic, minced

• Salt + pepper, to taste

Instructions

• Combine the kidney beans, chickpeas, onion, celery, cucumber, parsley and mint

• Whisk together olive oil, lemon juice, garlic, salt and pepper

• Pour dressing over the bean and vegetable mixture and toss thoroughly

• Serve immediately or let it marinate in the refrigerator, covered

• If necessary, spruce up leftovers with a little sprinkle of salt or drizzle of lemon juice

Notes

• 6 1-cup servings

Adapted from and thanks to Cookieandkate

Red Lentil Curry + Gamut of Greens

Yummy + hugely nutritious

Ingredients

• 1 cup red lentils

• 1/2 onion, chopped

• 4 cloves garlic, minced

• 2 cups vegetable stock (half a carton)

• 3 Tbs tomato paste

• 8-10 oz chopped tomatoes

• 1 Tbs curry powder

• 1/2 tsp cayenne pepper

• 2 tsp cumin

• 2 tsp turmeric

• Salt

• Avocado, diced

• Cilantro, chopped 

Instructions Instant Pot Method

• Set the Instant Pot on saute, add onions and saute for a few min until translucent

• Add garlic and saute for another minute or two

• Add all the rest of the ingredients to the pot

• Cook on high-pressure for 15 min 

• Naturally warm down for 10 min

• Turn off 

• Serve with diced avocados, cilantro and lime over the greens and a grain like farro

Notes

• Checkout the recipe for Gamut of Greens

Yellow Split Lentil Curry Dhal

Super quick, creamy and spicy!

Ingredients

• 2 cups split yellow lentils

• 6-8 shallots, chopped 

• 4 cloves garlic, minced 

• 1 container/4 cups vegetable stock 

• 1 can organic light coconut milk 

• 1 tsp dried ginger

• 2 tsp curry spice

• 2 tsp turmeric

• Salt  + pepper

• Olive oil 

Instructions

• Sauté shallots in a dash of olive oil until translucent

• Add garlic and sauté for another 5 min

• Add spices, salt and pepper and cook for another 2-3 min

• Add lentils and mix well 

• Add veg stock and coconut milk, mix well, bring to a boil and then lower heat and let it simmer for 20 min

• If necessary add water if it gets too dry during the simmer

• Enjoy over black rice with green garlic chimichurri or homemade sriracha

Notes

• Serves 6-8

Adapted from and thanks to Ryan Catherall of Cafe Posh for providing the lentils 

Lentil Curry

Warm + fragrant over steaming rice with pappadums or naan

Ingredients

• 2 cups uncooked red lentils

• 1 cup light coconut milk

• 4 cups vegetable broth (1 container)

• 3 cups chopped onion

• 1 cup chopped shallots

• 2 cups freshly chopped tomatoes

• 8 oz tomato puree or a couple of tablespoons of tomato paste

• 5 cloves garlic, minced

• 2-3 Tbs olive oil

• Spices: (you can play with curry spices of your choice, the following is just a guide)

• 1 1/2 Tbs turmeric

• 1 Tbs cumin

• 1 tsp cinnamon

• 1 tsp cardamom

• Salt + black pepper, to taste

• Juice from 1 lime

• Optional:

• Bunch of spinach or any greens of your choice - I used dandelion in this one

Instructions

Warm the oil in a pan and then add onions and shallot and sauté for 5 min or until translucent

Stir in spices and sauté another minute until fragrant

Add tomatoes, coconut milk, lentils, broth, salt and pepper

Bring to a boil, reduce heat to a simmer and cook for about 20-30 min until lentils are tender

Turn off heat and add greens and lime juice

Notes

• Makes 10-12 servings

• You could halve the recipe but it does freeze very well

Lentil Pasta + Dandelion Pesto

A healthy pasta option - lots of greens + good stuff

Ingredients

• Chickpea or lentil pasta

Instructions

• Follow ingredients on the package for the pasta

• Drain the water after cooking but leave a little water behind in the pot

• Add pesto to pot and mix well

Dandelion Pesto

Ingredients

• Bunch of dandelion leaves, washed and cleaned

• 2-4 cloves garlic, peeled

• 2 Tbs almonds, lightly toasted

• Basil leaves, washed and cleaned, about a cup or more

• Juice of 1 1/2 lemons

• 3 Tbs nutritional yeast

• Olive oil, to taste

• Salt + pepper, to taste

Instructions

• Put all ingredients in a food processor and blend until a paste forms

Notes

• Serves 8-10

Chopped Lentil Salad + Tahini Dressing

You have to try this very easy, quick and healthy chopped salad. It is a favorite of mine and I make it all the time.

Ingredients

• 2 cups halved cherry tomatoes

• 3 small Persian cucumbers

• 1 red onion, chopped

• 1 cup fresh parsley, chopped

• 1 1/2 cups cooked lentils (I always keep a few jars of these on hand)

Dressing

• 2 Tbs olive oil

• 2 Tbs water

• 3 Tbs tahini

• 1 garlic clove

• 2 Tbs lemon juice

• 2 Tbs apple cider vinegar

• 1 Tbs maple syrup

• Salt + pepper, to taste

Instructions

• Blend the dressing ingredients and add to the rest of the salad ingredients and mix well

• I do marinate the tomatoes in a little olive oil and salt for an hour or so to bring out the flavor before adding it but it is not essential

Notes

• This is such a versatile salad and you can add any of your favorites e.g. avocado, cabbage, chopped red peppers

Lentil Soup

Wholesome + hearty bowl of winter warming soup

Ingredients

• 2 Tbsp extra virgin olive oil

• 2 large yellow onions chopped

• 4  large carrots, grated or chopped

• 4 stalks of celery, chopped

• 4-6 garlic cloves, minced and let sit for 10-20 min

• 3 bay leaves

• 2 x 18 oz jars of chopped tomatoes

• 3 tsps sea salt

• 2 tsp chopped fresh thyme or 2 tsp dried

• 2 tsp cumin

• 1/2 tsp red pepper flakes, or to taste

• 1 Tbsp curry spice

• 1 1b (roughly 2 cups) dried green  lentils

• 8 cups vegetable stock (2 cartons) or mix water and stock

  Optional Additionals:

• Greens - any that you have on hand wilted for a minute or two just before serving

• Mushrooms - Large bag (or 2 boxes each) of shiitake + oyster mushrooms sautéed in a dash olive oil + salt + pepper till most of the liquid is gone

• Farro

Instructions

• In a large pot over medium heat, warm the olive oil

• Add onions and cook for 5-8 min

• Add carrots and celery and saute until just softened, about 5-6 min

• Add garlic and cook for 2 min

• Stir in tomatoes, salt and spices

• Stir in lentils and then add the broth and bring to a boil

• Turn the heat to low, cover. and cook for 30 min until everything is tender but not mushy

Notes

• Serves 12 - freezes well - will need some additional water once defrosted

• Optional toppings: chopped fresh cilantro, scallions, roasted sliced mushrooms, cooked faro or any other grain

Lion's Mane Mushroom Steaks

Simply too good to eat as a side - savor each one individually!

Ingredients

• 2 heads lion’s mane mushrooms, sliced about 1/3-1/2 inch thick

• 6 garlic cloves, minced

• 1 Tbs olive oil

• Sea salt

• Chives for garnish

Instructions

• Heat oil and saute mushrooms for 3 min on each side

• Add garlic and continue sauteing another 3 min

• Sprinkle with salt and garnish with chives

Mango + Yellow Beet Ice Cream

Refreshing + cool

Ingredients

• 1 very large yellow beet

• 1 packet frozen mango

• 4 dates, pitted

• 1/2 cup cashews, soaked in boiling water for 30 min

• Light coconut milk - add as much as needed for a good consistency

Instructions

• Blend all ingredients and enjoy!

Notes

• Serves 2-4

Mashed Purple Sweet Potatoes

Super Easy + Super Nutritious - 4 ingredients

Ingredients

• 2-3 lbs purple sweet potatoes

• 1 head of garlic

• Salt + pepper

• Olive oil (optional)

Instructions

• Preheat oven to 400º

• Wrap head of garlic in foil and bake in oven for 30 min. (I like to combine this with other dishes which need to be baked or roasted)

• Peel potatoes and cut into 1” pieces

• Steam or boil for 15 min

• Drain and reserve 1 cup of liquid

• In a food processor (or by hand) mash potatoes, liquid, garlic (squeezed out) with salt and pepper and a dash of olive oil

• Garnish with any greens you have on hand. (I used chives here)

Notes

• Serves 6-8

Plant-based "Mayo" (Oil-free)

Quick, lusciously creamy + tangy

Ingredients

• 3/4 cup cashews, soaked in boiling water for 10 min

• 1/3 cup liquid aquafaba (the liquid in a can of chickpeas)

• 1 Tbs water

• 2 Tbs fresh lemon juice

• 5 tsps cider vinegar

• 3/4 tsp mustard powder (sub 1/2 tsp prepared mustard)

• 3/4 -1 tsp sea salt

Instructions

• Blend all ingredients

• Use immediately or refrigerate for 2-3 hours - it will thicken as it cools

Notes

• Makes 1 cup

• Store in fridge for up to a week

Adapted from and thanks to myquietkitchen for the recipe.

Mediterranean Quinoa + Chickpea Salad

Great combo of grains + beans

Ingredients

• 2 cups cooked quinoa

• 2 cups turmeric chickpeas 

• 1/4 cup hemp seeds (hulled)

• 2 cups chopped parsley

• 1 cup chopped mint

• 1 bunch chopped scallions (green onions)

• Sundried tomatoes, cut into strips

• Kalamato olives, cut

• Chopped cucumbers

• Juice from 2 lemons

• Salt + pepper

• Optional: Olive oil

Instructions

• Mix all of the above and set out for an hour or two for the flavors to blend

• Serve at room temperature (not cold)

Notes

• Serves 6-12

Adapted and thanks to ForksoverKnives

Mnazeleh - Middle Eastern Chickpea + Eggplant Stew

A healthy combo of chickpeas, eggplant, tomatoes, onions + spices

Ingredients

• 1 large eggplant, about 2 pounds

• 1/4 cup extra virgin olive oil

• 1 onion, sliced very thin

• 1 Tbsp minced garlic

• 4 large tomatoes

• 2 Tbsp tomato paste

• 1 tsp baharat seasoning (or 1/2 tsp paprika, 1/4 tsp cumin and 1/4 tsp grated nutmeg)

• 1/4 tsp cinnamon

• Pinch of dried hot chili flakes (or to taste)

• 1 3/4 cup chickpeas, cooked or canned and drained

• Salt + pepper, to taste

• Parsley or cilantro for garnish

Instructions

• Peel the eggplant and slice into 1-2 inch chunks

• Chop the tomatoes

• Preheat oven to 425º

• Mix eggplant with olive oil, place the eggplant slices on a parchment-lined baking tray and roast for 20 min

• While eggplant is roasting, heat 2 Tbsp olive oil over medium heat in a pan

• Sauté onion on low-med for 10 min, stirring frequently until the onions are very tender and starting to caramelize. The longer you cook it the sweeter it will become

• Add the garlic, and sauté for another min

• Add the tomato paste and seasonings and continue sautéing for another minute or two until fragrant

• Stir in the tomato and bring to a simmer letting the mixture cook for about 5 min until thick and fragrant

• Add salt and black pepper to taste

• Stir in the roasted eggplant and chickpeas and continue to cook for another 5 min until the mixture is thick and stew-like

• Garnish with fresh chopped parsley or cilantro

• Serve warm or at room temperature, not hot

Adapted from and thanks to Tori Avey

Plant-Based Melting "Mozarella"

Easy peasy, creamy on toast, pizzas or toppings

Ingredients

• 1/3 cup raw cashews

• 1 1/2 Tbs olive oil

• 1 tsp rice vinegar

• 1 Tbs apple cider vinegar

• 1 tbs freshly-squeezed lemon juice

• 1 tsp white miso

• 1 clove garlic

• 1 tsp salt

• 1 cup water

• 2 Tbs nutritional yeast

• 1 Tbs tapioca starch

• Dash of maple syrup

Instructions

• Soak the cashews in boiling water for 10 min

• Blend all the ingredients

• Pour the mixture into a small saucepan and heat, stirring constantly for 3 minutes. Turn the heat to low and stir until the mixture is a thick, but runny consistency

Notes

• Makes about 1 1/2 cups

• Can be refrigerated for up to 5 days

Adapted from and thanks to Lori of My Quiet Kitchen for the recipe

Mujaddara - Lentils, Rice + Caramelized Onions

Can never get enough of this Lebanese favorite

Ingredients

• 4 cloves garlic, minced and let stand for 10-20 min

• 2 bay leaves

• 1 Tbs ground cumin

• 1 1/2 tsp coriander

• 1 tsp turmeric

• 2 tsp sea salt, divided

• Freshly ground black pepper

• 6 cups (1 1/2 cartons) - vegetable stock + water or just one or the other

• 1 cup brown basmati rice

• 1 cup brown or green lentils

• ⅓ cup extra-virgin olive oil

• 3 med yellow onions, halved and thinly sliced

• ½ cup thinly sliced green onions

• ½ cup chopped fresh flat-leaf parsley, divided

Instructions

• Combine the garlic, bay leaves, cumin, salt and pepper and 6 cups liquid in a pot and bring to a boil

• Once boiling, stir in the rice, reduce the heat to medium, cover and cook, stirring occasionally for 25 min

• Stir in the lentils and let the mixture return to a simmer

• Cover and cook until the liquid is absorbed and the rice and lentils are tender, about 20 - 25 min

• Meanwhile, warm the olive oil in a skillet over medium heat. When it’s warm enough that a slice of onion sizzles on contact, add the remaining onions

• If the onions are browning before they have softened, dial down the heat to give them more time. Cook until the onions are deeply caramelized and starting to crisp at the edges, about 20- 30 min

• When lentils and rice are done, drain off any excess water (if there is any) and return the mixture to the pot, off the heat. Lay a kitchen towel across the top of the pot to absorb steam, cover the pot for 10 min

• Remove lid, discard bay leaves and add some of the green onions and parsley, reserving the rest for garnish

• Gently stir and fluff the rice with a fork. Season to taste with additional salt and pepper, if necessary

• Transfer rice and lentil mixture to a large platter. Top with the caramelized onions, sprinkle with salt and the remaining green onions and parsley

• Serve hot, warm or at room temperature. with tahini and/or hot sauce

Notes

• Serves 6

Adapted from and thanks to Cookie + Kate

Muhammara - Roast Tomato + Pepper

Great as an accompaniment to most dishes

Ingredients

• 3 red peppers

• 3 red onions

• 6-9 Roma or Caprese tomatoes (depending on size)

• 1 head of garlic, unpeeled

• 3 Tbs pomegranate molasses

• 1 cup raw walnuts (put them in a 350 oven for about ten minutes to roast them)

• Smoked paprika

• Chili spice (like harissa)

• Salt + pepper

• Olive oil

Instructions

• Preheat oven to 400ºF

• Cut up peppers, onions and tomatoes into chunks and put in a bowl

• Sprinkle with salt, pepper, a drizzle of olive oil and mix well

• Slice open one side of the head of garlic, sprinkle with a dash of oil

• Place peppers, onions, and head of garlic on a baking tray (or two, depending on the quantity you are making)lined with parchment

• Bake for about 30 min or longer until a little charred

• Squeeze the garlic out of the skins and put the garlic and all other ingredients in a food processor and pulse until it has a grainy texture.

• Serve at room temperature

Notes

• Serves 8

• This keeps for up to a week in the fridge in an airtight container and freezes well

Creamy Mushroom Soup

The richest + creamiest soup ever! (no cream!)

Ingredients

• 1/4 cup olive oil

• 3 yellow onions, diced

  Spices

• 2 Tbs dried onion

• 2 Tbs dried parsley

• 1 Tbs sweet paprika (less if you prefer less heat)

• 2 tsp smoked paprika

• 1 tsp cumin

• 2 ts. garlic powder

• Salt + pepper, to taste

• If you have: 1 Tbs Umami spice from Trader Joe's

• 3 pints shiitake mushrooms, diced

• 1 head of cauliflower, cut into florets and steamed in micro with a bit of water for 4 min

• 4 cups vegetable broth

• 4 cups water

Mushroom Crunchies

• 1 container (or bag) of oyster mushrooms, shredded

• Olive oil spray + garlic grinder spice*
  
  Instructions

• In a soup pot, heat the oil and sauté the onions for about 15 min

• Add all the spices and sauté for another 5 min

• Add the mushrooms and cauliflower and mix well. Sauté for another 10 min

• Add the broth and water, mix well, cover the pot, lower the flame and let the soup cook for an hour. While the soup is cooking:

• Set the oven to 450ºF. Spread the oyster mushrooms on a parchment-lined baking tray.

• Spray lightly with olive oil, sprinkle with garlic salt and roast for about 15 min or until crispy

Notes

• Serves 8

Adapted from and thanks to Sarah_lasry for the recipe

Mushroom “Scallops” + Parsley Pesto

Stunning starter before a light meal

Ingredients

• 1 lb/500g king oyster mushrooms (Trumpet) - choose ones with fat stems

• Olive oil

• Flaky sea salt

• 1 handful of toasted hazelnuts, roughly chopped, for garnish

• 1 batch Parsley-Spinach Pesto (recipe follows)

• A few leaves of parsley, for garnish

Instructions

• Remove any dirt from mushrooms with your hands, or small soft brush. (do not use water!)

• Slice the stems into enough rounds so that each person has 5 or 6. Keep caps for another dish

• Heat about 1 tablespoon of olive oil in a large skillet over med heat

• When hot, add the sliced mushroom stems, a sprinkle of flaky salt, and cook on one side until golden, about 5-7 min. Then flip and cook on the other side until golden. Work in batches or use separate skillets – if you crowd the mushrooms they will steam each other and get soggy

• Place the pesto in the microwave on low for a minute or two - until just warm, not hot

• To serve, spread about ¼ cup of the warm pesto on a plate

• Place 5 or 6 mushroom stems in the pesto, then top with toasted hazelnuts and a few grinds of black pepper

• Garnish with parsley and serve

Parsley-Spinach Pesto

Ingredients

• 1 cup hazelnuts

• 1 large clove garlic

• 2 cups flat-leaf parsley, lightly packed (tender stems only)

• 2 cups baby spinach, lightly packed

• Zest of 1 organic lemon

• 1/3 cup freshly squeezed lemon juice (about 2 lemons)

• 1/4 cup olive oil

• 1/3 cup nutritional yeast

• 1/2 tsp sea salt

• 1/2 cup water, more if needed

Instructions

• Preheat oven to 350º

• Toast hazelnuts in oven for 12-15 min or until fragrant and lightly toasted

• Remove, set aside and once cool, remove skins by rubbing the hazelnuts together in your hands. (I try to find shelled hazelnuts which makes this a lot easier)

• Place all ingredients in a food processor (except water) and pulse for 30 seconds

• Add the water and pulse again until it’s thick, but spreadable

Notes

• Serves 4

• Pesto makes about 2¼ cups

Plant-based 5-minute* Nacho Cheese

All-purpose sauce - delicious on nachos, pasta, baked potatoes, veg burgers and any roast veg

Ingredients

• 2 cups raw cashews

• Juice of 1 lime

• 1/4 cup cider vinegar

• 2 cups water

• 2 Tbs tomato paste

• 1/2 cup nutritional yeast

• 1 tsp smoked paprika

• 1 tsp garlic granules

• 1 tsp onion granules

• 1 jalapeno

• 2 tsps salt, or to taste

• 1 1/2 tsps turmeric

• Freshly ground black pepper

• 1-2 tsps Sriracha, optional

Instructions

• Soak the cashews in boiling water for 10 min, then drain and rinse

• Pop everything into a blender and blend until smooth and creamy

• It will thicken after sitting for a while. Serve as is or warm in microwave or stovetop

Notes

*It takes 5 minutes to gather the ingredients and blend them - after the cashews have soaked for 10 min

Adapted from and big thanks to niece Lindy Miller who used NoraCooks recipe!

Velvety Plant-based Omelette

This is a delicious plant-based alternative which is light, fluffy and healthy

Ingredients

• 3/4 cup split mung beans (I buy the Jiva brand online) - use the split not whole beans

• 1 can light coconut milk

• 1/4 cup chickpea flour (you can also use almond or brown rice flour)

• 1 1/4 tsp baking powder

• 1 1/2 Tbs nutritional yeast

• 1 tsp ground turmeric

• 1 tsp onion granules

• 1 1/4 tsp black salt aka kala namak (this adds an “eggy” flavor

• Freshly ground black pepper

• Dash of olive oil

Instructions

• Rinse the beans and then add them to a bowl covered with warm water and let if soak for at least 6 hours or overnight

• Drain, rinse well and add the beans and all the other ingredients to a high-speed blender

• Taste add nutritional yeast if you prefer a more “cheesy” flavor; or more salt

• The mixture should be pourable but not runny. Add more flour if it is too runny

• Heat a non-stick pan on medium heat or add a dash of olive oil to a heated pan and pour enough batter to just cover the pan

• This is important as too much will make the omelette get-like and stodgy

• Cook for 2-3 min or until edges start to brown a little

• Then use a spatula to gently push to mixture and lift to fold over

• Cook for another 2-3 min

Notes

• Makes 3 large or 6 small omelettes

• Add fillings of your choice before folding it over

• If you don’t use all the batter right away it will store in the fridge for up to 1 week

• This batter can also be used for scrambled eggs or frittatas

Adapted from and thanks to minimalist baker for the recipe

New Year Resolution Detox Soup

Super nutritious, super delicious - warm, cold or hot!

Ingredients

• 1 large leek, chopped white and most of green parts 

• 1 medium yellow onion, chopped

• 5 cloves garlic, chopped

• 1 medium bulb fennel, chopped

• 1 cup green beans, chopped

• 3 large or 5 narrow ribs celery, chopped

• 1 head broccoli florets

• 6 large leaves lacinato kale, roughly torn (ribs removed)

• 3-4 cups spinach or greens of your choice

• 1 large handful fresh herbs, loosely chopped (I use parsley and basil)

• 2-3 Tbs nutritional yeast

• 1 cup raw cashews, soaked in boiling water for 10 min

• Salt to taste

Instructions

• Add ½ cup of water to a large pot and heat until it bubbles

• Then add leeks, onion, and garlic and sauté for about 8 minutes until everything is soft and translucent. Keep adding small amounts of water so nothing burns

• Add fennel, green beans, celery, and broccoli and enough water so the vegetables are well covered

• Lower the heat and cook for 15 minutes but be careful not to overcook the broccoli

• Add kale, spinach and nutritional yeast and cook until wilted, about 3-4 minutes

• Turn off heat, stir in the fresh herbs and allow to cool a few minutes

• Add the drained cashews and puree the soup in batches, adding salt to taste

Notes

• Serves 8

• Freezes well

Adapted from and thanks to Anna Getty for her Detox Soup recipe.

Nola's Mediterranean Hummus Salad/Spread

This delicious spread/salad is perfect scooped up on some crusty sourdough warmed pita

Ingredients

• 1 container store-bought hummus, or make your own

For the salad:

• Chop the following into roughly the same size pieces:

• Persian cucumbers

• Red onions

• Ripe baby tomatoes

• Plant-based feta - store bought or make my easy version

• Fresh parsley, chopped fine

• Kalamata black olives - just remove pits and halve these

Optional extras:

• Sweet peppers, chopped

• Fresh mint, chopped

For the chickpeas:

• 1 can chickpeas, drained + dried

• Sprinkle with paprika, garlic and onion or spices of your choice

For the dressing:

• Go-to Everyday Salad Dressing + 2 tsps dried oregano and 2 cloves of garlic, chopped

Instructions

• Sprinkle spices on chickpeas and bake in a 400º oven for 25 minues

• Mix all salad ingredients with salad dressing and let it stand for a while for the dressing to marinate the veg

• When ready, drain some of the liquid off the salad

• Spread the hummus on a plate

• Top with salad and chickpeas (Add the chickpeas just before serving so that they don’t soften)

• Enjoy!

Notes

• Quantities have not been added as it depends on how many servings you require

• You can make the salad ahead and leave in the fridge, but bring to room temperature before serving

Nothing but Peaches

So simple, gorgeous + delicious

Ingredients

• Just peaches - buy ones that have color but are firm. Wait a day or two until they are just a little soft to the touch

Instructions

• Put in saucepan and add water about one third way up the peaches

• Cover and once the water boils set a timer for 15 min and reduce heat slightly

• When cool enough to handle just peel off the skins - they come off very easily

• Garnish with a sprig of mint

Note

• This is a summer dish when peaches are in season

• If they are unripe they don’t peel easily and if they are too ripe they don’t peel at all

High-Protein Mushroom, Tofu + Quinoa Bowl

Meal in a bowl packed with nutrition and flavor

Ingredients

For the Tofu:

• 16 oz super or extra firm tofu, pressed*

• Drizzle of olive oil

• 1 ½ Tbs tamari or soy sauce

• 1 Tbs nutritional yeast

• 1 tsp garlic powder

• ¾ tsp chipotle powder or smoked paprika

• 8-12 oz oyster or trumpet mushrooms, shredded finely

  For the dressing:

• 1 ½ Tbs white miso

• 3 Tbs tamari or soy sauce

• 3 Tbs rice vinegar

• 2 cloves garlic, minced

• 1 ½ inches ginger, grated

• 1 Tbs date syrup or maple syrup

• Water as needed

  For the salad:

• 3 cups shredded cabbage

• 3 cups shredded carrots

• 1/2 cup chopped green onions

• 1 1/2 cups cooked quinoa

• 1 1/2 cups cooked lentils (or 1 can)

• Sesame seeds for garnish

Instructions

• Preheat the oven to 400ºF and line two large baking sheets with parchment paper

• Using the largest holes on a box grater, grate the block of tofu

• in a bowl mix the tofu with the tamari, nutritional yeast, garlic powder, smoked paprika and a sprinkle of olive oil

• Spread it evenly on one of the prepared baking sheets and bake for about 25 minutes, tossing it halfway through, until golden brown and crispy

• Pull apart the mushrooms into thin shreds

• Spread the mushrooms on the second prepared baking sheet, spray with a olive oil and bake with the tofu for about 15 minutes, tossing halfway through, until just crispy

• In a medium bowl, combine the miso, tamari, and rice vinegar. Whisk well until the miso is fully dissolved. Mix in the garlic, ginger and date syrup

• Combine: In a large bowl, combine the tofu, mushrooms, cabbage, cabbage, green onions, lentils and quinoa, add the dressing and mix well until fully incorporated.

• Garnish with sesame seeds.

• Serve warm or at room temperature.

Notes

• Serves 4 as a main course

• *Super firm tofu is higher in protein and is pre-pressed

Adapted from and a big thanks to @cookingforpeanuts for the recipe

Nutty Protein Bars

Crunchy + filling

Ingredients

• 1 1/4 cups mixed (half and half) white and black sesame seeds

• 3/4 cup unsweetened shredded coconut

• 1 cup unsalted, roasted peanuts

• 1/2 tsp salt

• 1/4 cup maple syrup

• 2 1/2 Tbs peanut butter

• 1/2 tsp vanilla extract

Instructions

• Preheat oven to 350°

• Line a square/rectangle baking dish with parchment paper, leaving overhang on two sides

• Mix sesame seeds, coconut, peanuts and salt

• Mix honey, peanut butter, and vanilla (heating it in microwave for 20 seconds makes it easier to mix, but is not essential)

• Add to sesame seed mixture and mix well

• Put mixture into prepared baking dish; press firmly into an even layer.

• Bake until golden brown - 20 - 25 min

• Let cool until firm - 60 min. This is critical as it will fall apart if you don’t wait!

• Lift out of baking dish onto wire rack and let cool a few more minutes

• Cut into bars

• Store in cool dry place or in the fridge or freezer

Notes

• Makes 24 bars

• Bars can be made 3 days ahead and stored tightly wrapped at room temperature

Baked Onion Bhajis

Healthy + crunchy

Ingredients

• 4 medium onions, sliced very thin either with a mandolin or in a food processor

• 1 cup chickpea flour

• 1 tsp cumin

• 1 tsp garlic granules (I like the roasted garlic version)

• 1 tsp paprika

• 1 tsp coriander

• 1 tsp salt

• Dash of olive oil

• 1/2 green chili (optional)

Instructions

• Sauté onions in a dash of oil until translucent and the liquid has evaporated - about 15 min

• In the meantime combine all the other ingredients

• Once the onions are done, mix them well with the flour and spices

• Place 2 Tbs amounts of the mixture onto a parchment-lined baking sheet and lightly flatten with the back of the spoon

• Bake in the oven for 30-40 min

• Enjoy with fresh cilantro and Vegan Mayo 

Notes

• Makes 16 bhajis

Blooming Onions

Ridiculously simple melt-in-your-mouth onions

Ingredients

• 6 onions, peeled and halved horizontally

• Olive oil spray

• Salt + pepper, to taste

Instructions

• Set oven to 425ºF

• Place the onions cut side up in a muffin pan*

• Sprinkle with salt and pepper and roast in the top rack of the oven for 18 min

• Spray each onion with olive oil and return to oven for 35-40 min

Notes

• Can keep in a sealed container in the fridge for 4 days

• *I use silicon muffin pans

• Optional: garnish with chives, or any other herbs you have on hand

Adapted from and a very big thanks to PureWow

Orzo Spinach + Chickpea Salad

The flavor + texture combinations in this dish are perfect

Ingredients

• 1 lb wholewheat orzo pasta

• 1 1/2 cups loosely packed fresh basil leaves, chopped

• 6 garlic cloves, 5 cloves thinly sliced and 1 large or 2 small cloves minced

• 1 - 2 Tbs lemon zest

• Sea salt

• ¼ cup extra virgin olive oil

• 2 tablespoons chopped preserved lemon peel (optional; see note below)*

• 1 1/2 tsp Aleppo pepper

• Freshly cracked black pepper

• 3 Tbs freshly squeezed lemon juice

• 1/2 cup sundried tomatoes, chopped

• 5 cups spinach, chopped

• 1/2-1 cup pine nuts, toasted in a 350º oven for 5-10 min (watch it so that it doesn’t burn)

Spiced Chickpeas

• 2 14-oz cans chickpeas, rinsed and drained

• 1 Tbs extra virgin olive oil

• 1 tsp kosher salt

• 1 tsp dried oregano

• 1 tsp paprika

• 1/2 dried thyme

• 1/2 onion powder

Instructions

Make the Spiced Chickpeas

• Pat the chickpeas dry in a clean towel or paper towels

• Heat a large pan over medium heat with the olive oil and spread the oil out to evenly distribute it. Once hot, add the chickpeas and spread out. Cook undisturbed for 3 minutes to allow some browning. Toss and cook for another 5 min

• Add the salt, oregano, paprika, thyme and onion powder to the chickpeas, and toss well to coat the chickpeas. Cook for 4 min to allow flavors to blend, then take off the heat and wipe out the pan.

Cook the orzo**.

• Bring a large pot of water to a boil for the orzo and salt generously

• Cook the orzo until just al dente - about 8-10 min(don’t cook until soft; it will continue cooking in the sauce). Drain the orzo in a colander over a bowl, reserving 1/2 cup of the cooking water.

Make the basil gremolata

• In a small bowl, combine the chopped basil, the 1 clove of minced garlic, lemon zest, and several pinches of flaky salt. Set aside.

Puttiing it together

• Heat the ¼ cup olive oil in the same frying pan used for the chickpeas over medium-low heat

• Once the oil is warm (but not too hot), add the 5 cloves of sliced garlic and cook, swirling the pan or stirring frequently and separating the slices, for 1-2 min, until the garlic just turns golden (don't wait until it browns).

• Add the preserved lemon peel and Aleppo pepper and cook for another 1 min, swirling the pan often. Season with a pinch of salt and pepper.

• Add the pasta water to the frying pan and whisk to combine. Add in the hot cooked orzo, lemon juice and sundried tomatoes and mix well.

• Add the spinach and toss wilted for a min or two. Add in the spiced chickpeas and toss again. Take off the heat. Add the basil gremolata and toasted pine nuts.

Notes

• Serves 8-10 as a side or 4-6 as a main

• * If you don’t have access to preserved lemons and add additional 1 tablespoon of lemon zest when you add the orzo

• **Its best to add the orzo to the mix while it is still warm as this way it absorbs the flavors more readily

• I adapted this recipe by adding more chickpeas and spinach

Thanks to and adapted from rainbowplantlife

One-Pot Pasta

Quick + Delicious One-pot Instant Pot Pasta

Ingredients

• 1 onion, chopped

• 1 red pepper, chopped

• 3 cloves of garlic, minced

• 1/2 cup fresh basil, chopped

• 1 1/2 lbs ripe tomatoes, chopped

• 4 Tbs tomato paste

• 500 g whole wheat rotini pasta (just over one lb)

• 4 cups water

• 2 Tbs sriracha (optional)

Instructions

• With the Instant Pot set on sauté add 1/4 cup water and the onions, peppers, garlic and half of the basil and sauté for about 5-8 min stirring frequently

• Turn off the Instant Pot and add chopped tomatoes, tomato paste, water and noodles

• Put the top on and make sure the steam release handle is set to sealing

• Select the manual button and set to 5 min

• When the time is up let it naturally cool down for 5 min then slowly release the steam release button

• Remove the lid and serve with the remaining basil and black pepper

Notes

• Serves 4-5

Adapted from and thanks to Derek & Hannah Howlett’s Epic Instant Pot Cooking

Pad Thai Salad

Colorful, crunchy and creamy plant-based Pad Thai with veg noodles

Ingredients

• 1 large cucumber or a few Persian cucumbers, julienned

• 2 medium carrots, julienned

• 1 medium zucchini (courgette), julienned

• 1 /2 large or 1 small red pepper, julienned

• 3 spring onions (scallions), julienned

• 1 large handful of cilantro (coriander, finely chopped

• 1 handful basil, finely chopped

• 1 handful of dry roasted peanuts, chopped or left whole

Dressing

• 3 Tbs toasted sesame oil

• 2 Tbs lime juice

• 4 cloves garlic, minced

• 1 Tbs grated fresh ginger

• 3 Tbs nutritional yeast

• 1 Tbs maple syrup

• 3 Tbs tahini (or peanut butter)

• 3 Tbs water (depending on desired thinness)

• 3 Tbs low-sodium tamari or soy sauce

Instructions

• Julienne all the vegetables

• Mix the dressing and pour it on to the vegetables 

• Sprinkle the herbs and peanuts on top and give it a good mix

Notes

• You can any other vegetables of your choice like shredded cabbage, finely-sliced snap pieas

• I like to add some crunchy tofu on top

Tip

• My easy and very quick way of cutting julienned strips is with a set of Australian veg peelers available at auskitchengadgets.com. I use the three that come in the package ALL the time.

*Please Note:  I only recommend products I like and use and do not receive any compensation for any product endorsements made on this site.

Adapted from and big thanks to Denise Cariou for the recipe and to @Crowmoonkitchen for the sauce recipe which he calls srsly good!!

Plant-based "Parmesan"

A tangy addition to many dishes, pastas + salads

Ingredients

• 1 cup cashews

• 1/2 cup sunflower seeds

• 3 Tbs hemp seeds

• 3 Tbs nutritional yeast

• 2 tsp garlic spice

• 1 tsp sea salt

Instructions

• Pulse nuts and seeds in a food processor until grainy (NOT a blender as it makes a paste from the nuts)

• Add the rest of the ingredients and pulse a few more times.

• Store in an airtight container in the fridge for a few weeks.

• Sprinkle on pastas, salads or any dish to liven it up

notes

• This recipe can be changed up using hemp seeds as the main ingredient instead of cashews. The rest of the recipe remains the same.

Parsley + Spinach Pesto

Great on pastas or with dishes like “Scallop” mushrooms

Ingredients

• 1 cup hazelnuts

• 1 large clove garlic

• 2 cups flat-leaf parsley, lightly packed (tender stems only)

• 2 cups baby spinach, lightly packed

• zest of 1 organic lemon

• 1/3 cup freshly squeezed lemon juice (about 2 lemons)

• 1/4 cup olive oil

• 1/3 cup nutritional yeast

• 1/2 tsp sea salt

• 1/2 cup water, more if needed

Instructions

• Preheat oven to 350º

• Place hazelnuts on baking sheet and toast in oven for 12-15 min or until fragrant and lightly toasted

• Remove, set aside and once cool, remove skins by rubbing the hazelnuts together in your hands. (I try to find shelled hazelnuts which makes this a lot easier)

• Place all ingredients in a food processor (except water) and pulse for 30 seconds

• Add the water and pulse again until it’s thick, but spreadable

Notes

• Serves 4

• Pesto makes about 2¼ cups

3-Greens Pasta

Fresh approach - light, flavorful, super healthy and ready in a snap

Ingredients

• 2 medium or 3 large zucchinis/courgettes, cut into 1/2 inc angled pieces

• 1 head broccoli, trimmed into florets

• 5 cups spinach

• 2 garlic cloves, minced

• 1 lemon

• olive oil

• salt & pepper

• Half a bag of whole wheat pasta (spaghetti works well)

Instructions

• Heat 2 tablespoons of olive oil in a pan (one that has a lid)

• Add the zucchini/courgettes and cook over a medium heat for 5-6 min, turning often, until they are startrting to soften and colour a little. (See tip below.)

• Add the broccoli, along with a dash of water (2-3 tablespoons is about right)

• Clamp the lid on tightly and let everythingcook for a further 5 min

• Remove the lid and turn up the heat a little to drive away any excess water

• Then add the spinach and garlic and cook for a min or two, until the spinach just has wilted

• Add the cooked pasta to the pan, mix well and fnish with a squeeze of lemon, season with salt and pepper to taste and sprinkle with Plant-based Parmesan

Notes

• Zucchini/courgette Tip: Don't season them while cooking, as salt will make them too soggy.

Pasta e Figoli - Italian Pasta + White Beans

This rich + robust stew is perfect for a cool autumn day

Ingredients 

• 1 large onion, chopped

• 3 carrots, grated or chopped

• 2 ribs of celery, chopped

• 6 cloves of garlic, minced

• 3 3/4 cups cooked large lima beans (or 21/2 cans) 

• 1 x 15 oz jar of chopped or crushed tomatoes

• 1 cup whole wheat orzo (or any pasta of your choice)

• 4 cups vegetable broth (one container)

• 3 cups water

• 1/2 cup fresh parsley, chopped

• 2 bay leaves

• 1 tsp dried oregano

• 1 tsp sea salt

• Freshly ground black pepper

• 1/4 tsp red pepper flakes (optional if you prefer a bit of spice)

• 3 cups Tuscan kale, sliced into fine ribbons

• 1 Tbs lemon juice (about half a lemon)

• Olive oil

Instructions

• Saute the onions, carrot, celery and 1/2 tsp salt in a dash of oil for 8-10 min

• Add the garlic and stir for 30 seconds

• Add the tomatoes and cook unitl it bubbles for about 10 min

• Add the broth, water, bay leaves, oregano, black pepper and red pepper flakes and simmer for 10-15 min

• Pour 1 1/2 cups of the soup and 3/4 cup of the beans into a blender and when blended (be very careful not to burn yourself when taking off the lid) pour the blended mixture back into the pot

• Add remaining beans and orzo to the soup and cook for 10 min

• Just before serving add the kale and parsley and heat until the kale is wilted but not overcooked

• Stir in the lemon juice and remaining salt and garnish with vegan parmesan (optional) 

Notes

• Serves 6

• Tastes even better the next day!

Resources + Tips

• For small portions like the directions above, or salad dressings and other sauces, my favorite blender is the Nutribullet Pro 900

• I use the Camellia brand of large white beans and cook up a pound in the Instant Pot

Please Note: I only recommend products I like and use and do not receive any compensation for any product endorsements made on this site.

Green Pea + Mint Spread

Ten-minute easy, healthy + fresh spread - great with cucumbers or whole grain crackers

Ingredients

• 1 3/4 cup frozen green peas

• 2/3 cup raw cashews

• Juice from 1 lime

• 2 Tbs fresh mint

• 2 Tbs olive oil

• A few splashes of oat milk (or any plant-based milk)

• Salt + pepper

Instructions

• Soak the peas and cashews in boiling water for 10 min (no need to defrost peas)

• Add the rest of the ingredients and blend well

Notes

• Keeps well in the fridge for a few days

Adapted from and thanks to deliciouslyella for the recipe

Peach + Tomato Gazpacho

Fresh + delicious summer cooler - incredibly quick + easy to make!

Ingredients

• 2-3 containers of yellow cherry tomatoes (they are sweeter than red ones)

• 6 basil leaves, plus a handful of basil or mint leaves, for garnish

• 2 garlic cloves

• 2-3 small Persian cucumbers (depending on size)

• 1 pound (455g) firm, ripe heirloom tomatoes, finely chopped

• 1 small purple onion or shallot

• 1 orange bell pepper, seeded

• 2 firm, ripe peaches + 1 peach chopped for garnish

• 1/4 cup extra-virgin olive oil

• Freshly ground black pepper + sea salt

Instructions

Place all ingredients in a high-powered blender and blend until smooth.

Serve cold or at room temperature.

Marinated Roasted Pepper + Olive Salad

Delicious as a topping on crusty bread, on pasta or a great addition to an antipasto platter

Ingredients

• 3 Red bell peppers

• 2 Yellow bell peppers

• 3 Orange bell peppers

• 8 oz plant-based mozzarella cheese, cut into 1/4” cubes

• 3/4- 1 cup black olives, cut in half

• 2 Tbs olive oil

• 1-2 Tbs balsamic vinegar

• 1/4-1/2 cup chopped fresh basil leaves

• Salt + freshly ground black pepper

Instructions

• Preheat broiler (grill selection) at 450º

• Place the peppers on a baking sheet about 6” from the heat and broil for 10-20 min - 15 works for me but it will depend on your oven - until they are nicely charred

• Place them in sealed brown paper bags (or a bowl) and let them steam for 15 min or longer

• Cut slits in the peppers to drain them briefly into a large bowl to catch the juices. Peel them and discard skins and seeds

• Cut peppers into thin matchsticks and add to the bowl of juices

• Add mozzarella, olives, oil, vinegar and basil and toss to combine.

• Season with salt and pepper to taste.

• Let stand for at least 30 min to allow flavors to blend

• Serve at room temperature

Adapted from and thanks to Andrea Chesman whose book The Roasted Vegetable is a must for any veg cook!

Persian Flatbreads

Super easy + delicious accompaniment to any meal - or on their own! 

Ingredients

Dough

• 2 cups lukewarm water*

• 2 1/4 tsps active dry yeast or instant yeast

• 4 cups whole wheat flour (the original recipe is for white bread flour)

• 2 tsps kosher salt

*Use the smaller amount of water in summer, or when it's humid; the larger amount during the winter, or in a dry climate.

Glaze

• 2 tsps all purpose flour

• 1/2 tsp maple syrup (or sugar)

• 1/2 tsp vegetable oil

• 1/3 cup water

Topping*

• 1 tsp sesame seeds

• 1 tsp nigella (black onion) seeds

*I use TraderJoe Everything but the Bagel spice

Instructions

To make the dough

• Mix the water, yeast, flour, and salt until well combined.

• Knead the mixture using your hands until you've made a smooth, fairly soft dough.

• Put the dough in a lightly greased large bowl, cover and let the dough rise until it's nearly doubled in size, about 1 hour.

• Gently deflate the dough, and divide it into four pieces. Shape each piece into a log abut 9" long. Tent the logs with lightly greased plastic wrap, and allow them to rest for 30 min

• While the dough is resting, prepare the glaze (see note about the glaze)

• Combine the flour, sugar, oil, and water in a small saucepan, bring to a bare boil, and cook over medium heat, stirring constantly, until the mixture thickens and coats the spoon; this should take less than a minute. Remove the glaze from the heat, and set it aside

• Preheat the oven to 450°F.

• Place two baking sheets near the bottom of the oven

• Working with one piece at a time, gently deflate the dough, and pat/flatten it into a 14" x 5" rectangle. Use the edge of a blunt knife/spatula a to press five lengthwise grooves into the dough. Press firmly, but don't cut through the bottom of the dough

• Spread the glaze onto the dough, rubbing it all over. Sprinkle with the seeds

• Slide the breads onto the hot baking sheets and bake it for 18 min, until it's golden brown

• Serve warm, or at room temperature

• Store leftovers, well wrapped, for several days at room temperature or freeze for longer storage

Notes

• Makes 4 breads

• What's with the flour/water glaze? This is an ancient solution solution to "steaming" your oven. The roomal (flour paste) applies moisture directly to the surface of the bread as it bakes, allowing it to rise fully and also giving the crust a satiny shine.

Tips + Resources

• Want to make a delicious, thick-crust, chewy pizza? Prepare the dough up to the point where it's been shaped into logs, and allowed to rest for 30 min. Combine into two logs and shape each log into a 14" circle. Top as desired. Bake in a preheated 500°F oven for 22 to 25 minutes, until the crust is golden brown and the toppings are bubbling.

Adapted from and thanks to King Arthur Flour

Whole Roast + Marinated Peppers

Eat straight out of the jar or on sandwiches or pizzas

Ingredients

• Quantities are entirely up to you

• Red and orange peppers

• Garlic cloves sliced

Instructions

• Set oven to 450º

• Place whole red and orange peppers on parchment-lined baking tray and place in oven for 15-20 min or until the skins start to char

• Turn them over and roast for anther 15-20 min on the other side

• Place roasted peppers in a brown bag till cool then peel off the skin DO KEEP THE JUICE

• Pull them into large pieces and remove the centers

• Mix 50/50 water and vinegar (any vinegar of your choice) and the juices from the peppers, salt and pepper

• Press sliced garlic cloves into mix

Thanks to my friend Katya Ardayeva for this recipe

Pistachio Popsicles

Easy-to-Make Pistachio Popsicles that Wow and Nourish!

Ingredients

• 1 can organic light coconut milk*

• 8-9 large Medjool dates, pitted

• 2 heaping Tbs pistachio butter

• Dash of salt

• Large dash of vanilla essence

• Dry roasted, pistachios 

• Any vegan chocolate of your choice

Instructions

• Blend coconut milk, dates, peanut butter, salt and vanilla essence until creamy

• Grind a handful of pistachios in a blender or coffee grinder only for about 5 seconds

• Prepare popsicle molds**:

  - Add a stick into each mold

  - Place a few pistachios (6-7) in each

• Pour blended mix into molds, cover and freeze for a minimum of 2 hours

• When they are frozen melt some chocolate in the microwave for 25 sec increments until melted

• Once frozen remove from molds, trickle melted chocolate and sprinkle with ground nuts

Notes

• Makes 16 popsicles

• *My preference is the Whole Foods brand of light coconut milk

• **The molds I use are silicone Lekue brand

Please Note: I only recommend products I like and use and do not receive any compensation for any product endorsements made on this site.

Plant-Powered Polenta Pizza

Healthy alternative to regular pizza

Tomato Sauce

• Homemade tomato sauce - but you can create or buy your own tomato sauce

• Vegan “Cheese”

• 1 cup raw cashews - soaked for 30 min in boiling water

• 1 lemon, juiced

• 1/2-1 cup fresh basil

• 3/4-1 cup water

• 1 tsp salt

Instructions

• Blitz all ingredients in a blender

Polenta Crust (Really easier than it looks!)

• 1 carton vegetable stock (4 cups)

• 1 tsp salt

• 2 cups polenta (corn grits)

Instructions

• Bring veg stock and salt to a boil in a 10-12” pot or saute pan

• Add polenta and stir for one minute - then turn heat down to lowest possible, cover and leave for 40 min

• Turn off heat and allow to sit for another 10 min

• Preheat oven to 350º

• Carefully turn pot upside down onto a cutting board

• It is quite thick, so slice the polenta horizontally through the center of the circle to end up with two circles. Dental floss is a great tool to do this job neatly.

• Place crusts on parchment-lined baking sheet and bake for 30-40 min, or until edges turn crispy

• Spread tomato sauce, add toppings of your choice and drizzle with vegan “cheese” sauce

Toppings

You can add your favorite veg - my favorites are:

• Roasted red onion rings

• Roasted red or orange bell pepper

• Roasted cauliflower

• Sauted oyster and shiitake mushrooms in garlic

• Sun-dried tomatoes

• Spinach or arugula

• Chopped herbs - basil and parsley

Adapted from Forksoverknives thank you!

Protein-packed Bowls

Plant food packed with protein (85 grams per serving)

Ingredients

• 2 cups of broccoli florets

• 2 cups steamed kale (microwave for 40 seconds)

• 1 cup cooked lentils

• 2 cups cooked quinoa

• 3/4 cup tofu, cut into 3/4” cubes*

• 3/4 cup tempeh, cut into 1/2” cubes*

• 2 Tbs hemp seeds

• 2 Tbs pumpkin seeds

• 2 Tbs sunflower seeds

• 1 cup cooked edamame

• 1 avocado

• Go-to-garlicky sauce
  

Tofu + Tempeh Sauce

• 4 Tbs low sodium tamari or soy sauce

• 2 Tbs toasted sesame oil

• 2 Tbs maple syrup

• 1 tsp smoked paprika
  

• Everything but the bagel spice

Instructions

• Set oven to 400º

• Halve the sauce ingredients only adding the paprika to one and mix well.

• Put tofu and tempeh cubes on a parchment-lined baking sheets and brush one side with the marinade - the tempeh gets the smoked paprika

• Bake both in the oven for 15 min - turn and brush the other side and sprinkle the tofu with the bagel spice and bake for another 10 min; bake the tempeh for 5 min

• Place broccoli florets in a glass bowl with a little water, cover and steam in microwave for 2 min

• Assemble the bowls and drizzle with sauce

Notes 

• 2 servings

• This recipe is hugely versatile since you can choose your grain, green and any added ingredients like roasted nuts, seeds or beans

• *I used Wildwood High Organic Protein Tofu and TJ Organic 3-grain Tempeh

Protein-packed Popsicles

Double the recipe - these are way too more-ish to last

Ingredients

• 1 can organic light coconut milk*

• 7 large Medjool dates, pitted

• 2 heaping Tbs peanut butter

• Dash of salt

• Large dash of vanilla essence

• Dry roasted almonds, pistachios + peanuts

• Cacao nibs

Instructions

• Blend coconut milk, dates, peanut butter, salt and vanilla essence until creamy

• Add a heaping handful of peanuts and blend only for about 5 seconds

• Prepare popsicle molds**:

  - Add a stick into each mold

  - Place a few almonds (6), pistachios (7-8) and a sprinkling of cacao nibs in each

• Pour blended mix into molds, cover and freeze for a minimum of 2 hours

Notes

• Makes 12 medium-sized popsicles

• *My preference is the Whole Foods brand of light coconut milk - others I have tried are too watery and result in too much of an icy texture

• **The molds I use are silicone Lekue brand as pictured above

• Options: Use any nuts of your preference. I tried hazelnuts last week and they were delicious. Also try the chocolaty version here.

Please Note: I only recommend products I like and use and do not receive any compensation for any product endorsements made on this site.

Quick Crusty Rolls

Perfect with soup, stews or burgers

Ingredients

• 2  cups whole wheat flour 

• 1/2 cup white wheat flour or any light bread flour

• 1 tsp instant or dry active yeast

• 1 tsp salt

• 1 1/4 cups hot tap water (up to 130° F)

Instructions

• In a large bowl combine dry ingredients. Stir in water. Mixture will be thick and sticky.

• Cover with plastic wrap & let stand on counter top for 2 hours (I usually put it in an oven and turn on the light which warms the oven but does not heat it)

• After 2 hours (mixture will be puffy and bubbly on top) place dough on a well-floured surface and using a scraper fold over a few times (approx 12 times), adding enough flour so it doesn’t stick (I use rice flour for this)

• Using a scraper cut dough into 8 pieces. With floured hands, shape each into a ball

• Place on parchment paper and cover with a dish towel

• Let stand at room temperature for 30 min. They will puff up but will not double in size.

• Place a baking sheet (without rolls on it) on the bottom rung of oven and heat oven to 450ºF while rolls are rising

• After 30 min/when oven has reached 450º slide parchment sheet with rolls onto the hot baking sheet and

• Bake for 20-25 min until brown and a toothpick comes out clean when testing
  
  

Notes

• Makes 8 rolls

• You can use all whole wheat flour but they do not rise as well

• Be careful not to bake too long as the crusts can get rather hard

• If you only have an hour for the dough to rise follow the same recipe but just add another 1/2 tsp of yeast

• To Freeze: Once baked & cooled, they freeze beautifully. To re-crisp, place frozen rolls directly on the oven rack in a preheated 325° F oven for 10-12 minutes. They’ll be even more crispy than first-baked! 

Adapted from and thanks to #jennycancook

15 minute Quinoa Pop Crunchies

Wholesome nutty, crunchy treats which are really quick to make

ingredients

• 1 cup puffed quinoa

• 150g dark chocolate (I use 85% no milk)

• 1/4 almond butter

• 1/2 cup pistachios

• 1/2 cup slivered almonds

instructions

• Set oven to 350º

• Bake the quinoa pops fro 5-7 min and the nuts for 10 min

• In the meantime melt the chocolate in the microwave at 30 second intervals until melted

• Add almond butter to the melted chocolate and then add the other ingredients

• Spoon the mixture into molds (I use the silicone small 24-muffin pans)

• Leave to set in the fridge to set for 1-2 hours

• Keep in a sealed container once set

Notes

• It makes about 24 small muffin size crunches plus about 8 extras

• You can substitute with any nuts you have on hand and also with rice pops if you can’t find quinoa pops

Adapted from and thanks to helens vegan kitchen for the recipe

PeeWee's Crispy Oven-Fried Potato Chips

These are great on their own or a great accompaniment to burgers or sandwiches

Ingredients

• Organic Russet Potatoes (or any you have on hand)

• Olive oil spray (I use a refillable spray bottle called EVO)

• Garlic spice (or any spice or herb of your choice)

Instructions

• Set oven to 400º

• Bake potatoes for 30 min

• When cool, slice them horizontally very thin - about 1/8” thick

• Place on parchment-lined baking sheet

• Spray with olive oil (very little is used)

• Add spice

• Bake for 40-45 min until browned and crispy

Note

• The number of potato chips depends entirely on your needs

Red + Orange Pepper Hummus

Variation on hummus with a slight kick and full-bodied flavor

Ingredients

• 1 1/3 lbs red + orange sweet peppers

• 1 head of garlic

• 1 can of chickpeas or 1 1/2 cups of cooked chickpeas

• 2  lemons, juiced

• 1 tsp smoked paprika

• Salt + pepper, to taste

• 1/4 cup olive oil

• Optional: Harrisa spice

Instructions

• Preheat oven to 400º

• Cut peppers up into approximately 1-2” pieces and discard seeds

• Lay peppers on a parchment-lined baking sheet

• Cut the top of a head of garlic, wrap in foil and place on the same baking sheet as above

• Bake for 30 min

• Squeeze out roasted garlic and add all ingredients to a food processor and blend. Add a dash of harrisa spice, additional olive oil or salt and pepper as needed

Notes

• Makes about 3 1/2 cups

• No need to skin the roasted peppers

Radicchio + Beet Salad

Loaded with a crunchy, fresh citrus flavor

Ingredients

• 1 medium radicchio

• 4 beets, steamed (which I do) or roasted

• 4 medium carrots, shredded

• 2 1/2 cups slivered almonds, roasted in a 350 oven for 10 min

• 1 can chickpeas, drained

• Dressing

• 1 mandarin (I sometimes use a minneola) plus the zest

• 2 Tbs olive oil

• 2 cloves garlic

• 1 Tbs maple syrup

• Salt + Pepper

• Optional: Plant-based Feta

Instructions

• Wash and separate the radicchio leaves, leaving them to soak in ice water to cut the bitterness

• Make the dressing using a whole mandarin and the rest of the ingredients in a blender

• Chop the beets, cut the radicchio into ribbons. Add the carrots and chickpeas

• Add the dressing and mix well

• Plate and top with almonds and feta (if you’re using it)

tip

• Reduces the bitterness of bitter leaves like radicchio by soaking it in ice water for 30 min

Adapted from and thanks to Amie Alvarado for the recipe

3-Ingredient Raspberry Tart

Super healthy + no-bake delicious dessert that is ridiculously easy to make!

Ingredients

• 2 cups walnuts (halves or pieces are fine)

• 2 cups Medjool dates (or any dates that are relatively soft)

• 2 bags organic frozen raspberries, defrosted

• 1 1/2 tsp agar (thickening agent)

• 1 cup of water

Instructions

• Add walnuts and dates to a food processor and blend until finely ground

• Make a crust by pressing the mixture into a container (I use a self release pan but you can use any container)

• Mix the agar in the water, add to the raspberries and cook on the stovetop for about 10-15 min until somewhat blended

• Pour the raspberries into the container on top of the crust

• It will solidify at room temperature, however I like cool it in the fridge

Notes

• Serves 8

• It is great as is however you can add a topping of melted chocolate or a scoop of plant-based ice cream

A big thanks to my friend Katya for the recipe!

Roast Garlic Aioli

Great spread for sandwiches or wraps, or as a dipping sauce

Ingredients

• 3 whole heads of garlic

• 1 cup Vegan “Mayo”

• 1 tsp salt

• 1 Tbs fresh lemon juice

• 1 Tbs olive oil

• Fresh ground black pepper

• Optional: Fresh parsley, finely chopped

Instructions

• Preheat the oven to 400ºF

• Leaving the head intact with all of the garlic cloves attached, peel off as much of the outer loose layers of the garlic head and trim off the top of the garlic head, making sure to expose as many garlic cloves as possible.

• Wrap each garlic head in a small amount of foil and bake on a baking sheet for 35-40 minutes until the exposed garlic looks slightly browned and is completely soft

• Remove the garlic from the oven and once cooled remove all the roasted garlic cloves

• Blend the rest of the ingredients (except for 1 of the 3 Tbs lemon juice and parsley) 

• Taste to see if you need more lemon and then mix in the chopped parsley

• Chill in the fridge 

Notes

• Makes 2 cups

Adapted from and thanks to Vegetarian Gastronomy

Recovery Bowl

Packed with all the essential nutrients

Ingredients

• 2 Tbs olive oil

• 1 cup onion, chopped

• 6 cloves of garlic, minced

• 4 tsp ginger root, grated or 1 tsp ginger powder

• 1 Tbs turmeric root, grated or 2 tsp turmeric powder

• 1 tsp black pepper

• 2 cups mushrooms, chopped

• 1 1/2 cups zucchini, diced

• 1 1/2 cups carrots, grated or chopped

• 1 cup red bell pepper, chopped

• 4 cups spinach, kale or other winter green, finely sliced

• 4 Tbs fresh cilantro, chopped

• 1 x 16 oz package firm tofu, diced into 1/2 pieces

• 1/2 cup nutritional yeast

• 1 tsp sea salt

• 2 tsp paprika

• 1/2 - 1 cup vegetable stock

• Optional (for spicy version): 1/2 small jalapeño or 1/4 tsp chipotle powder

Instructions

• Sauté onion in a dash of olive oil for 5 min then add, ginger, turmeric and black pepper for another 2-3 min

• Add mushrooms and sauté for 5 min

• Add garlic and sauté for a minute before adding pepper, zucchini and carrots for 5-10 min

• Either add the tofu and sauté for an additional 10 min, stirring occasionally or for a more crunch to the tofu stir fry it separately and then add near the end

• You can prepare up to this stage earlier and then add the rest before serving

• Add veg stock and bring to a simmer

• Add greens and let them wilt - only a few min - don’t overcook

• Sprinkle with cilantro and if you like, chopped avocado or a dollop of guacamole and serve

Notes

• Serves 4

• Serve over cooked whole grains of your choice

Adapted from and thanks to Scott Jurek’s recipe. Scott is a legendary plant-based ultra-marathoner.

Red Lentil Pate

Quick + delicious + 11gm fiber/4gm protein

Ingredients

• 1 medium onion, chopped 

• 1 cup red lentils 

• 4 cups vegetable stock (1 carton), or water 

• 6 cloves of garlic 

• 2 bay leaves 

• 2 tsp dried taragon 

• 1/4 cup lemon juice, freshly squeezed 

• 3 Tbs olive oil 

• 1/2-1 tsp salt 

• Few grinds of black pepper 

Instructions

• Saute onion in a dash of oil until translucent — 5-8 min

• Add lentils, stock and bay leaves

• Bring to a boil and then simmer for 12-15 min 

• Once cool, remove bay leaves and add the mixture to a food processor with the remaining ingredients

• Process till smooth and refrigerate for an hour

• Bring to room temperature before serving

Notes

• Makes 12 large servings

Roast Beet, Carrot + Kohlrabi Soup

Simple, colorful, delicious + full of good stuff

Ingredients

• 3 large beets, peeled and cut into 1” pieces

• 6 large carrots, peeled and cut into 1” pieces

• 1 large onion, peeled and cut into 1” pieces

• 1 large kohlrabi, peeled and cut into 1” pieces

• 3 cups vegetable stock

• Olive oil

• Garlic + herb spice (I use Cape Herb & Spice)

• Freeze dried parsley spice

Instructions

• Heat the oven to 400º

• Mix all veg with a few dashes of olive oil

• Spread out on parchment-lined baking sheets and sprinkle on spices

• Place in oven and bake for 30 min

• Blend ingredients in Vitamix and blend until very smooth. May take a few min

• Serve at warm, room temperature or cool

Notes

• Serves 8-10

Roasted Eggplant + Tomato Basil Relish

A real winner! The tastiest eggplant recipe ever

Ingredients

Tomato Basil Relish

• 2 large ripe tomatoes or the equivalent in small ripe tomatoes, chopped

• 2 scallions (green onions) - green and white parts - chopped

• 2 Tbs fresh basil, finely chopped

• 2 Tbs extra virgin olive oil

• 1 Tbs sherry or red wine vinegar

• Salt + freshly-ground black pepper

Eggplant

• 2 Tbs extra virgin olive oil

• 2 garlic cloves, minced

• 1 large or 2 small eggplants, skinned and cut into 3/4” thick rounds

Instructions

• To make the relish, combine all ingredients and set aside for at least 30-60 min

• Preheat oven to 400º

• Place eggplant on a parchment-lined baking tray in a single layer

• Blend garlic, oil, salt and pepper and brush on both sides of the eggplant

• Bake in the oven for 15 min. Turn the eggplants over and bake for another 10 min

• To serve spoon relish over eggplant

Notes

• Serves: 4-6

Plant-based Pesto

This delicious pesto goes well with everything

Ingredients

• 1/3 cup  pine nuts toasted in a 350º oven for 7-9 min

• 2 Tbs fresh lemon juice

• 3 cups fresh basil, stems removed

• 2 garlic cloves

• 1/4 cup extra virgin olive oil

• Sea salt and pepper, to taste

• 2 - 3 Tbs nutritional yeast

Instructions

• Add all ingredients except the olive oil to a food processor and pulse until paste forms. Then drizzle in the olive oil until you have a smoother texture.

• Taste for seasonings

Notes

• Makes about 1 cup

• Store in the fridge for up to 5 days

Roast Pepper Sauce

Absolutely delicious on bread or with any dish

Ingredients

• 4 large red peppers, seeded and quartered

• 20 cherry tomatoes, halved (or the equivalent volume of larger tomatoes)

• 4 heads of garlic

• Olive OIl

• Sea salt + pepper

• 3 Tbs sherry vinegar

• 2 tsp maple syrup

Instructions

• Heat oven to 425º

• Toss the peppers and tomatoes with a splash of olive oil, sea salt and pepper and place on a parchment-lined baking tray

• Cut the tops off the garlic heads, drizzle with a little olive olive and wrap them individually in foil

• Roast the peppers and tomatoes for 18 min and garlic in the same oven for 30-35 min

• Once the garlic has cooled squeeze out the cloves and add all ingredients with another grind of pepper to a food processor.

Notes

• Makes about 2 cups

• The original recipe calls for adding 3 Tbs olive oil to the food processor

Tips + Resources

• I use the King Arthur Flour pre-cut parchment sheets for ease of use and in many cases they can be reused

  Please Note: I only recommend products I like and use and do not receive any compensation for any product endorsements made on this site.

  Adapted from and thanks to Ottolenghi

Rustic Cape Farm Bread

Try this simple, no-knead crusty country farm loaf

Ingredients

• 4 cups einkorn flour (any whole wheat, preferably ancient grain flour will do) 

• 1 1/2 cups raw sunflower seeds

• 2 tsp salt

• 1 pkt active dry yeast (2 1/4 tsp)

• 1 Tbs olive or grape seed oil

• 2 Tbs maple syrup

• 1 Tbs molasses

• 2 1/8 cups lukewarm water

Instructions

• Combine all dry ingredients and mix well

• Combine all wet ingredients and mix well

• Pour wet ingredients into dry and mix until well blended

• Place the dough in one large/or two small non-stick bread pans , cover with a dish towel and let it rise for an hour

• Preheat oven to 400º

• Bake bread in the oven for 50 min 

• Remove from pan and let it cool 

Notes

• Makes one large or two small loaves

• If you have two ovens, let the bread rise in one with just the light on as it is a perfectly warm spot

Go-To Everyday Salad Dressing

Increase the quantities and use it on your salads every day

Ingredients

• 3 Tbs cup apple cider vinegar

• 3 Tbs olive oil

• 1 Tbs maple syrup

• 1 tsp dried yellow mustard (I like Colman’s)

• Salt + pepper

instructions

• Mix all ingredients well and store in a glass jar in the fridge

Notes

• This recipe is enough for one big salad

Salad Jars

Healthy salad jars are perfect for meal prep. Make 4 for 4 days!

ingredients:

• 3 Tbs rice vinegar

• 1 Tbs tamari or soy sauce

• 1 tsp sriracha or to taste

• ½ tsp ground ginger

• 1 tsp garlic powder

• 1 Tbs olive oil

• 1½ tsps toasted sesame oil

• 1 Tbs maple syrup

• 12 oz shelled edamame (frozen, thaw in boiling water for 5 min, pat dry)

• 1/½ cups cooked lentils

• 2 cups baby cucumber, small dice

• 2 cups red bell pepper, small dice

• ½ cup green onion, thinly sliced

• 1 cup cilantro, chopped

• Sesame seeds

• Juice of 1 medium lime

• Salt to taste

Instructions

• Whisk the rice vinegar, tamari, sriracha, ground ginger, garlic powder, olive oil, toasted sesame oil and maple syrup in a container with spout

• Divide the rest of the ingredients into 4 and layer in 12 oz jars as follows: salad dressing, cucumbers, edamame, lentils, bell pepper, green onions, cilantro, sesame seeds and sprinkle with lime (don’t forget the lime!)

• Seal tightly and refrigerate for 4 days, eating one a day - or more depending on the number of people

• For serving, shake the jar well to combine all the ingredients

  
  
  Notes

• Serves 4 as a main or 8 as a side salad

• I also added some BROL in mine - it is versatile and you can play around with it

Adapted from and thanks to cookingforpeanuts for the recipe

Jen's Salad Crunchies - ala Ottolenghi

Boost the flavor, crunch and health of salads with this nut + seed topping

Ingredients

• 1 cup flaked almonds

• 3/4 cup pumpkin seeds

• 1/4 cup sunflower seeds

• 3 Tbs white sesame seeds

• 3 Tbs niigella seeds

• Maldon Sea Salt

• Sprinkling of red pepper flakes

Instructions

• Set oven to 350ºF

• Mix all ingredients except the Nigella seeds, salt and pepper flakes and spread in one layer on a parchment-lined baking sheet

• Bake the mixture for 10 min

• Let it cool and add the Nigella seeds, a sprinkling of salt and red pepper flakes

• Store in an airtight container

Note

• Makes 2 1/2 cups

Adapted from and thanks to sister Jen for the recipe based an Ottolenghi product.

Salad Seed Topper

Add some flavor, crunch + beneficial ingredients to your salads

Ingredients

• 3 Tbs white sesame seeds (toasted in a 350ºF oven for 7-10 min)

• 3 Tbs hemp seeds

• 3 Tbs chia seeds

• 3 Tbs nigella seeds (aka black cumin seeds)

• 1 tsp onion flakes

• 1 tsp garlic granules

• Sea salt (optional)

Instructions

• Add all ingredients to a bowl and mix well.

• I pour the seeds into a shaker and sprinkle it on salads, baked potatoes, avocado on toast or on any veg.

20g Protein Packed Power Salad

A complete meal + add the Soy-Lime Tofu to make it a 30g meal!

Ingredients

• 1 cup edamame, frozen

• 1 cup green peas, frozen

• 1 cup cooked quinoa, frozen (I cook and freeze batched in 1 cup measures)

• 1 cup chopped Persian cucumbers

• 1 cup chopped celery

• 3/4 cup chopped green onions

• 1 large avocado, diced

• 3-4 cups chopped spinach

• Salad Crunchies, 1/3 cup*

• Go-to Everyday Salad Dressing*

  Optional extras:

• 1/2 cup chopped cilantro or parsley

• 1/2 cup diced Plant-based Feta either my recipe or store-bought

• Soy-Lime Roasted Tofu - for added protein, top with this delicious crunchy tofu

Instructions

• Soak frozen veg in boiling water for 5 min

• Mix all veg and add dressing

• Let the salad stand for about 30 min to absorb the dressing

Notes

• Serves 2 as a main or 4 as a side

• This is a very forgiving salad you can substitute the greens e.g. arugula, cabbage, romaine or even add them

• You can also make this an Asian salad by using my soy/ginger dressing

• *I batch prepare the crunches and dressing and keep in fridge for everyday use on salads

Socca

Chickpea pancake (aka farinata) from the southern Mediterranean

Ingredients

• 1 cup chickpea flour (also called gram)

• 1 cup of water

• 1 1/2 Tbs olive oil

• 1 tsp freshly ground black pepper

• 1/2 tsp salt

• 1 1/2 tsp Zatar

• 1 1/2 tsp dried rosemary (or more if you have fresh on hand)

• Olive oil spray for pan

• Optional toppings: Zatar, rosemary of if used as a pizza - any of your favorite pizza toppings

Instructions

• Blend first five ingredients in a blender and let it stand for 30 min to a few hours

• Preheat oven to 400º

• Spray a 10-12” non-stick saucepan or round baking tin with olive oil

• Add zatar and mix well then pour mixture into pan and place in the oven for 15 min

• Turn the oven to 450º and the grill function on your oven (no problem if you don’t have this function)

• Sprinkle rosemary over the top

• Grill for 5 min or until it is nicely browned on top

• Let cool for 5 min before slicing

Notes

• Makes 10-12” round

• You can add any toppings of your choice or omit zatar

Sunday Special Sandwiches

Simple, versatile + comforting Sunday brunch or dinner

Ingredients

• Sprouted Grain Tortillas (I use the 8” Ezekiel brand*)

Choose any ingredients of your choice or what you are left with at the end of the week. In this recipe I used:

• Avocado slices

• Hummus

• Vegan “cheese” spread

• Roasted tomatoes

• Black bean burger

• Arugula

Instructions

• Cut one slit from the center of the tortilla to the circumference - facing you

• Then fill each quarter with the ingredients of your choice

• Fold over starting from the quarter to the right of the slit and keep going until you have a folded burrito-sandwich-panini

• I grilled this one like grilled “cheese” in a panini maker but you can also saute in a hot pan

Notes

• Serve with sauce of your preference, smashed potatoes or salad

Please Note: I only recommend products I like and use and do not receive any compensation for any product endorsements made on this site.

Seed + Nut Bars

Full of crunch + good stuff

Ingredients

• 1/2 cup unsalted peanuts, roasted for 10 min in 350º oven

• 1/2 cup pitted dates

• 1/2 cup unsweetened shredded coconut

• 1/2 mix of white and black sesame seeds

• 1/4 cup chia seeds

• 2 Tbs ground flax seeds

• 1/4 cup maple syrup

• 2 Tbs peanut butter

• 1/2 tsp salt

• 1/2 tsp vanilla essence

Instructions

• Heat the oven to 350º

• Soak the dates in boiling water for 10 min

• Line a square/rectangle baking dish or pan with parchment paper, leaving overhang on two sides

• Drain the dates and pulse in a food processor

• Add cashews and coconut and pulse further

• Transfer mixture to a bowl and add chia, flax and sesame seeds

• Put maple syrup, peanut butter, and vanilla in microwave for 20 seconds and mix thoroughly

• Add to the date mixture and mix well

• Pour into the baking dish and flatten well with the back of a spatula

• Bake for 20-25 min until it brown

• Wait until it is completely cool, remove from dish and let cool further on a baking rack

• Cut into bars and store in a cool dry place

Notes

• Makes 16-24 depending on the size

Gluten Free Sorghum Bread

Crusty on the outside + airy on the inside

Ingredients

• 100g sorghum flour

• 100g chickpea flour

• 100g buckwheat four

• 40g corn starch

• 1 tsp baking powder

• 1 tsp baking soda

• 1 tsp salt

• 50g mix of pumpkin + sunflower seeds

• 3 Tbs psyllium flakes

• 450ml water

Instructions

• In a bowl combine the water and psyllium and let it stand to form a gel for about 25 min

• Mix all the dry ingredients

• Place a dutch oven* with lid on (I use a cast iron pot) in the oven and set to 430º

• Add the psyllium gel to the dry ingredeints and knead the dough for about 5 min

• If the dough is too wet add a little flour (any of the above), if too dry add a little water

• Shape the dough into a ball, pllace on a parchment sheet and dust with flour (Optional: You can cut a pattern on top)

• Place the dough with the parchment paper in the dutch oven and bake for 20 min

• After 20 min remove the lid and bake for another 20 min

• Remove from oven and let it cool on a cooling rack before slicing

Notes

• This bread makes great toast and freezes well

• *If you dont have a dutch oven or cast iron pot, just put the loaf on a parchment lined baking sheet and bake for 40 min

Adapted from and thanks to elavegan

Smashed Potatoes + Chimichurri Sauce

Crisp + yummy, topped with zingy chimichurri sauce

Ingredients

• 12 Yukon Gold medium-sized potatoes, keep skins on

• Olive Oil Spray

• Salt and pepper

Chimichurri Sauce

• 1⁄4 cup chopped parsley

• 1⁄4 cup finely chopped cilantro

• 1⁄4 cup red wine vinegar

• 4 cloves garlic, minced

• 1 Tbs hemp seeds

• 1⁄2 tsp crushed red pepper (reduce or omit for mild flavor)

• Salt + pepper

• 1⁄4-1/3 cup extra virgin olive oil

Instructions

• Bake potatoes in a parchment-lined baking tray at 400º for 40 min

• Remove from the oven but keep it at 400º

• Once potatoes are cool enough to touch, cut each in half and place skin side down on the baking sheet.

• Spray each half with a little olive oil

• Take the bottom of a glass and stamp down on each potato half smashing it quite flat

• Sprinkle with garlic spice or salt + pepper

• Place back in the oven and bake for 40 min, or until the edges turn brown and crispy

Chimichurri Sauce Instructions

• Blend parsley, cilantro, red wine vinegar, garlic, hemp seed, crushed red pepper and salt and pepper

• Stir in olive oil and allow the sauce to sit at room temperature for at least 20 min

• To serve: Remove potatoes from the oven and transfer to a dish and spoon chimichurri on top of each potato

• Serve any remaining sauce on the side

Notes

• Servings 4 - only a guideline as no amount of these are too many - they are always vacuumed up!

Adapted from and thanks to gratefulgrazer

Simply Stunning Stir-Fry

Full of flavor + crunch and great over a grain

Ingredients

• 1 block of extra-firm tofu, cut into 3/4” blocks

• Dash of sesame oil

• Dash of grape seed oil

• The following quantities are up to you:

• Shitake and oyster mushrooms, cut into large pieces

• Sugar snap peas

• Broccolini florets and stems - cut into strips

• Green onions, cut into strips

• Carrots, grated

• 1 yellow or orange pepper, cut into thin strips

• Everything but the Bagel spice, optional

Sauce

• 2 tsp fresh ginger, grated or chopped

• 1 - 2 Tbs shallot, chopped or red onion

• 2 cloves of garlic, roughly cut

• 3/4 tsp dried yellow mustard (I use Colmans)

• 1 Tbs maple syrup

• 1/4 cup rice vinegar 

• 2 Tbs low-sodium tamari or soy sauce

• 2 Tbs water

• 1/3 cup olive oil or toasted sesame seed oil

• A few grinds of pepper

instructions

• Blend all sauce ingredients in a blender

• Saute tofu in sesame oil until two sides have browned, set aside

• Saute mushrooms in grape seed oil until liquid has evaporated and edges turn brown, set aside

• Heat a dash of sesame oil and cook the following in order for about 3 min each: green onions, stems of broccoli and asparagus, garlic, pepper and carrots, broccoli florets and snap peas

• Add tofu and mushrooms and stir to heat well

• Add some of the sauce and mix thoroughly for a couple of minutes but don’t cook it in the sauce

• Serve over a grain like black rice

Crunchy Sorghum + Green Beans

Big on flavor and nutrients

Ingredients

• 1 cup of whole grain sorghum

• 3 cups water or veg stock

• 1/2 lb green beans, ends trimmed and cut in 2-3 pieces

• 1/2 cup (or more) of walnut pieces, toasted for 10 min in 350º oven

• 4 cloves of garlic, minced

• 1 1/2 Tbs olive oil

• Salt + pepper, to taste

Instructions

• Bring water and sorghum to a boil and then lower the heat and simmer for 45-55 min and drain

• Preheat oven to 400º

• Add a dash of water to a bowl with green beans, cover and microwave for 2 min

• Pat dry and toss in 1/2 Tbs olive oil, sea salt and black pepper

• Place on parchment-lined baking tray and roast for 15-20 min, just until they start to blister

• In a skillet heat 1 Tbs olive oil and once heated add minced garlic and cook for 30-60 seconds

• Add green beans, toss and then add sorghum and mix through

• Remove from heat, add walnuts and serve

Notes

• Serves 4 as a side

Adapted from and thanks to Naturallyella

Sourdough Crackers

Simple to make + easy to finish the whole batch in one sitting!  

Ingredients

• 1 cup whole wheat flour (or any bread flour of your choice)

• 1 cup sourdough starter

• 1 tsp salt

• 1 Tbs olive oil

• Spices: Chopped rosemary, zatar, garlic spice or any spice of your choice

Instructions

• Mix all ingredients

• Turn onto floured surface and knead until the dough is soft and smooth - about 5 min

• Place the mixture into a bowl, cover with a a dish cloth and let it rise for an hour

• Preheat oven to 350º

• Divide the dough into 3 balls

• Roll out each ball on a sheet of parchment until very thin

• Place the parchment on a baking sheet 

• Spray with a little olive oil and topping of your choice

• Bake for 20 min or until brown on the edges and crispy

• Some ovens may take less time so watch it - other ovens may take longer

• Repeat with the remainning two balls

• Once cool break crackers into pieces and enjoy!

Sourdough Pita or Flatbreads

Quick + scrumptious - Middle Eastern Magic!

Ingredients

• 2  cups whole wheat flour 

• 1 tsp baking powder

• 1 tsp salt

• 1 tsp roasted garlic granules (optional)

• 1 Tbs olive oil

• 1/2 cup soy mik (or milk of your choice)

• 1 cup sourdough starter discard or just plain starter

• Olive oil in spray bottle

• Toppings of your choice (I use z’ataar, rosemary or everything but the bagel)

Instructions

• Mix all dry ingredients

• Add wet ingredients

• Knead the dough until it is smooth and no longer too sticky 

• Add flour if necessary, but be careful the dough is not too dry either

• Place the dough in a bowl, cover with plastic and let it rest at room temperature for 30 min

For Pita:

• While the dough is resting preheat oven to 520ºF and place large baking tray in the oven

• Divide the dough into 8-12 pieces (depending on how large you would like them)

• Roll out each piece into approximately 6” discs lay them down on a piece of parchment

• Spray very lightly with olive oil (I use refillable EVO spray bottle) and top with any spices or toppings of your choice. I

• Slide parchment onto the hot baking tray (help with this will to avoid any possible burning!)

• Bake for 3-4 min depending on your oven (mine is 4 min) They will start puffing up around 2 min

• Remove and cover with a towel to avoid hardening and cracking

• Fill with your favorite spreads and salads or falafel and enjoy!

Flatbreads:

• While the dough is resting preheat oven to 450ºF and place large baking tray in the oven

• Divide the dough into 8-12 pieces (depending on how large you would like them)

• Flatten each piece with your hands to make discs about 1/4 inch thick and lay them down on a piece of parchment

• Spray very lightly with olive oil (I use refillable EVO spray bottle) and top with any spices or toppings of your choice. 

• Slide parchment onto hot baking tray (help with this will to avoid any possible burning!)

• Bake for 5-7 min

Notes

• Makes 12 pitas/flatbreads

• These freeze very well so I always double the recipe

Thanks to and adapted from raspberriesandkohlrabi

Spaghetti Squash + White Beans

A very hearty + healthy alternative to regular pasta

Ingredients

• 1 large organic spaghetti squash

• 2 cups cooked large white beans

• Pesto of your choice (or try one of these: Asparagus Pesto, Parsley + Spinach Pesto, Dandelion Pesto)

Instructions

• Preheat oven to 400º

• Place squash in microwave and heat on high for 2 min (this step is optional but makes cutting easier)

• Turn over and cook for another 2 min 

• Cut the squash in half lenghwise and remove seeds

• Spray with olive oil, add salt and pepper and roast garlic spice or fresh garlic minced

• Place on parchment-lined baking sheets and bake for 40 min or until soft

• Remove strands with a fork and mix well with beans and most of the pesto

• Return to the squash shells, pour remaining pesto and sprinkle Vegan Parmesan

Notes

• Serves 2

Soy Curl Stir Fry

Rich satisfying taste + packed with protein

Ingredients

• 1 bag of soy curls - 8 oz

• 1 cup shallots or red onion, sliced very thin

• 4 cloves of garlic, minced

• 1 Tbs toasted sesame oil

• 1/4 cup chopped scallions for serving

• Stir-fry vegetables of your choice

Marinade

• 1/4 cup low-sodium tamari

• 2 Tbs maple syrup

• 1 Tbs lime juice

• 1 cup vegetable broth

• 1 cup hot water

Instructions

• Mix marinade ingredients and add the soy curls. Mix and press firmly so that all the soy curls are submerged. I usually place another bowl on top of the soy curls

• Sauté shallots in the sesame oil for about 5-8 min

• Add garlic and sauté another 30-60 seconds

• Remove the soy curls from the marinade and drain them keeping the remaining marinade

• Add the soy curls to the onion mixture and cook until the edges are golden - about 10-15 min

• Add in the remaining marinade and let it cook for another 2-5 min

• You can make a separate stir-fry of your choice veggies or just add broccoli or broccolini to the pan and top with chopped scallions to serve

Crunchy Spring Salad

This salad is a game changer and the dressing is the star of the show!

Ingredients

• 1 large romaine lettuce, washed and chopped

• 2 cups frozen peas

• 16 asparagus spears, trimmed and sliced into 1” pieces

• 4 oz plant-based feta cheese, either store bought or use this recipe, and break into chunks

• Handful of cilantro leaves, shopped, for serving

Dressing

• 1 cup Vegan Mayo

• 1 cup fresh cilantro, leaves and stems

• 2 Tbs extra-virgin olive oil

• 1 Tbs lime juice

• 1 large garlic clove

• 1 tsp sea salt + freshly ground pepper

• 1/2 jalapeno pepper (optional)

Instructions

• Pour boiling water over peas and let it sit for 5 min

• Add water to the bottom of a bowl, add asparagus, cover and steam in microwave for 2-3 min

• Drain peas and asparagus and put in the fridge

• Blend all the dressing ingredients

• Add lettuce to a bowl, top with asparagus and peas and pour some of the dressing over the veg.

• Dot with feta and top with a few cilantro leaves

Notes

• Serves 4

Creamy Scrambles

Super quick, creamy + packed with flavor

Ingredients

Scramble Seasoning

• 2 Tbs nutritional yeast

• 1 tsp black salt (Kala namak)

• 1/4 tsp turmeric

• 1/2 tsp roasted garlic spice

• 1/2 tsp onion granules

• 1/2 tsp freshly ground black pepper

• 1/4 tsp paprika

• 1/4 tsp crushed red pepper flakes

• 1 generous Tbs tahini

• 1/2 cup plant-based milk (I use oat milk for this)

Scrambled Tofu

• 1 14-16 oz block organic firm tofu

• Dash of olive oil

• Optional: add in any legumes (black beans are good) or veg you have on hand as well as spinach if you are not making a salad

Instructions

Scramble Seasoning:

• Mix all ingredients and store in an airtight container for up to 2 months

Tofu Scramble:

• Whisk all the seasoning ingredients in a small bowl

• Remove water from tofu by pressing it and then crumble the the tofu with your hands

• Sauté the tofu in a dash of olive oil until it starts to brown - about 10 min

• Add the seasoning mix and sauté

• Add any additional seasoning to taste
  

Notes

• Serve on a thick slice of sourdough toast (sprayed with olive oil and then rubbed with a garlic clove) sweet potato oven fries, Caesar salad

Adapted from and thanks to rainbowplantlife for the recipe

Fresh Sprouts - Grow them on your kitchen counter!

Healthiest, crunchiest delicious addition to almost anything!

Easy Steps

• Soak 2 Tbs seeds in the 2 jars that come in the kit * in cold water overnight

• Then rinse well under cold water 3 times and shake off any excess water and let stand (do not put in direct sunlight)

• Repeat the rinsing 2x a day (every 12 hours)

• The sprouts should be ready in about 4-5 days, depending on your choice of sprouts.

• Remove the sprouts from the jars, place in a colander and rinse under cold water a few times and remove some of the unsprouted seeds (they usually float to the top)

• Place on a clean towel and let the sprouts dry

• Once dry place them in an air tight container- I layer them between paper towels - and put in the fridge

• They last about 5+ days, but you might just eat them before!

• They are great on a salad or on avocado (or other) sandwiches

Enjoy

Notes

• I grow broccoli sprouts and radish sprouts but you can try any other.

• *I use these jars (but don’t use the sleeves:
  Sun & Sprouts The Original Complete Sprouting Kit

Why Choose Sprouts Over Full Vegetables

Sprouts offer several unique advantages over their fully-grown counterparts:

Higher nutrient density - During germination, the seed’s stored nutrients transform into their most bioavailable forms, resulting in significantly higher concentrations of vitamins, minerals, and antioxidants per calorie compared to mature vegetables.

Enhanced enzyme activity - Sprouts contain elevated levels of active enzymes that aid digestion and metabolism, which are often deactivated during cooking of full vegetables.

Better digestibility - The sprouting process breaks down complex carbohydrates making nutrients more bioavailable and easier for your body to absorb.

Year-round accessibility - You can easily grow sprouts at home regardless of season, providing fresh produce even when certain vegetables aren’t in season.

Cost effectiveness - Growing sprouts from seeds yields a much higher volume of food per dollar spent compared to purchasing full vegetables.

Top Five Healthiest Sprouts

Broccoli sprouts - Contain exceptionally high levels of sulforaphane, a potent anticancer compound with up to 100 times more than mature broccoli, along with significant amounts of vitamins A, C, and K.

Mung bean sprouts - Rich in protein, fiber, vitamins C and K, folate, iron, and antioxidants while being exceptionally easy to digest.

Alfalfa sprouts - Provide an excellent source of vitamins K and C, folate, and saponins that help lower cholesterol, plus contain phytoestrogens that may support hormonal balance.

Sunflower sprouts - Packed with protein, healthy fats, essential amino acids, vitamins B and E, selenium, and zinc, offering complete nutrition in a small package.

Radish sprouts - Deliver a powerful combination of vitamins A, B, C, E, and K, along with calcium, iron, and antioxidants, plus contain isothiocyanates that support detoxification processes.​​​​​​​​​​​​​​​​

Strawberry + Beet Ice Cream

Refreshing + nutritious

Ingredients

• 1 very large beet

• 1 packet frozen strawberries

• 4 dates, pitted

• 1/2 cup cashews, soaked in boiling water for 30 min

• Dash of soy milk

• Dash of vanilla essence

Instructions

• Blend all ingredients and enjoy!

Notes

• Serves 2-4

Sweet + Spicy Nuts + Seeds

Crunchy + quite irresistible

Ingredients

• 2 cups whole raw almonds

• 2 cups raw walnut halves

• 1 1/2 cups raw pumpkin seeds

• 2 Tbs maple syrup

• 2 Tbs olive oil

• 1½ tsp salt

• 1 tsp vanilla extract

• 1/4 tsp cayenne pepper

Instructions

• Preheat the oven to 325º

• Mix nuts and seeds in a bowl

• In a small bowl combine maple syrup, olive oil, salt, vanilla, and cayenne and whisk until blended

• Pour the mixture over the nuts and seeds and mix well

• Spread the mixture in a single layer in a parchment-lined tray and bake for 25-30 min (The maple syrup coating will be a little sticky right out of the oven, but will harden as the nuts cool.)

• Stir the nuts and spread them into an even layer across the pan

• Let them cool down for about 10 min, and while the nuts are still warm, separate any large clumps

• Let the mixture cool completely on the tray

Notes

• Makes 5-6 cups

• These will keep for up to 2 months in a sealed bag at room temperature

Adapted from and thanks to cookieandkate

Super Green Baked Falafels

Try these tasty + healthy falafels with cashew “tahini”

Ingredients

• 1  onion, chopped

• 1 can  chickpeas

• 1 cup frozen green peas, thawed

• 2 Tbs chia seeds

• 1 cup broccoli, chopped

• 2 cups kale, shredded

• 1 cup flat-leaf parsley, chopped

• 1/2 cup mint, chopped

• 1 1/2 tsps ground cumin

• Salt + pepper

• Olive oil

Instructions

• Preheat oven to 425º and line a baking tray with parchment

• Place all ingredients in a food processor and process until finely chopped

• Make patties from 2-tablespoon amounts of mixture and place on trays

• Spray with olive oil and bake for 15 min

• Turn patties over, spray again and bake another 15 min or until crisp

• Top with cashew tahini, arugula or green onion

Notes

• Makes 24 falafels

Nutrient-Rich Steamed Veg

Quick + healthy dish for any veg you have on hand

Ingredients

• Essentially, anything you choose, but here are some of my favorites:

• Mushrooms

• Spring Onions

• Sweet Potatoes - orange or purple

• Zucchini

• Tofu

• Carrots

• Broccoli or Broccolini

• Asparagus

• Bok Choy 

• Red Peppers

Instructions

• I use the three-tier baskets placed above a pan of boiling water

• Pack the ingredients in each basket by the length they take to steam - the bottom tier goes first as it cooks the longest, then add each of the other tiers after a few minutes

Notes

• Serves as many as you can fit into the steaming baskets

• Great served over black rice with a few different sauces

Surprise Sushi Bowl

Singularly scrumptious!

Ingredients

• 1 16 oz-block extra firm tofu

• 1 avocado, sliced

• Nori sheet

• Olive oil

• 1 portion of homemade vegan mayo

• Sriracha sauce or other hot sauce of choice

• 2 cups cooked rice of your choice (I use brown basmati)

• Sesame seeds - a mix of black and white/ or Everything but the bagel spice

• Optional extras: Pickled sushi ginger, kimchi

Marinade

• 2 Tbs rice vinegar

• 3 Tbs tamari or coconut amino

• 2 Tbs flaxseed oil

• 1 Tbs white miso paste

• 1/2 cup warm water

• 1/2 tsp garlic powder

• 1/4 tsp paprika

• 1/4 tsp pepper

• 2 - 3 slices of beetroot or 1/2 beet peeled and grated

• 1 nori sheet, shredded

Instructions

• Slice the block tofu diagonally into two triangles, and carve a curve around the straight corner to create a salmon fillet shape

• Score both the top and bottom sides in opposite directions, careful not to cut it through

• Blend or mix all the marinade ingredients and marinate the tofu in a deep dish for at least 2 hours or overnight, turning occasionally

• Heat a generous drizzle of oil over medium-high heat, pan-fry the marinated tofu fillets till golden brown on all sides, and the edges slightly charred, about 4 min per side

• Break the tofu fillet into a bowl of rice, drizzle on sriracha sauce and homemade mayo, mix well into the rice and sprinkle with sesame seeds or Everything but the bagel spice

• Fill a piece of crispy seaweed with the rice mixture, avocado, kimchi, or pickled ginger depending on your preference

Notes

Adapted from and a big thanks to veganbunnychef for the recipe

Sweet Potato Lasagna

A super tasty + nutritious version

Ingredients

• 2 med sweet potatoes 

• 2 med leeks, chopped

• 2 onions, chopped, divide in two

• Olive oil

• 1 1/2 cups tomatoes, chopped

• 1 carrot, chopped

• 2 celery chopped

• 2 cloves of garlic, minced

• 1 tsp coriander

• 1 tsp turmeric

• 1 tsp cumin

• 1 tsp fresh thyme

• Cilantro, for garnish

Instructions

• Peel and slice sweet potato into “lasagna” strips with a vegetable peeler or mandolin

• Lay the sweet potato slices on parchment on a baking tray and bake in a 400º oven for 5 min

Tomato Sauce

• Sweat one of the chopped onions, the carrot and celery in a tablespoon of olive oil

• Add garlic and saute for a couple more minutes 

• As the veg begin to sweat, add salt and each of the ground coriander, cumin and turmeric 

• When the veg is soft, add the chopped tomatoes

• Bring to the boil, check for seasoning and simmer for 15 min

• Blend in a high power blender

• Gently stew leeks and other chopped onion in a little oil with a teaspoon of fresh thyme until tender

• Season to taste

• Layer the tomatoes, sweet potato and leeks in a dish and bake in a 350º oven for 10-15 min

• Sprinkle fresh cilantro and serve with a leafy salad

Notes

• Serves 4-6

• You can use bottled chopped tomatoes instead of fresh

• This tastes even better warmed up the next day

Sweet Potato Toast + Avocado

Tom Brady’s favorite recipe! It worked for him. Maybe we should try it too?

Ingredients (adapted)

• 1 large organic sweet potato, washed and sliced lengthwise into 1/2” slices

• Olive oil spray

• Pinch of sea salt

Instructions

• Preheat oven to 400º

• Place each slice on a parchment-lined baking sheet, spray lightly with olive oil and sprinkle with salt

• Bake for 15 min, flip and bake for another 10-15 min

• Heat in a toaster oven until crisp and top with your favorite ingredients - try mashed avocado with pickled red onions or my Guacamole recipe

Notes

• You can store the cooked potatoes in the fridge until ready to use and then heat in the toaster

Chickpea Tabbouleh

This crunchy version of an old favorite is complex in flavor and texture

Ingredients

• 1  1/2 cup chickpeas (or 1 can)

• 1 cup whole wheat bulgur

• 1 cup of veg stock 

• 2 Tbs Niçoise black olives, pitted and chopped

• 2 Tbs sundried tomatoes, soaked and chopped

• 1/2 large red onion, chopped

• 1 cup fresh curly parsley, chopped

• 3 large cloves of garlic, minced

• 1/4 cup fresh lemon juice

• 2 Tbs lemon zest

• 2 Tbs extra virgin olive oil

• 1 tsp ground cumin

• 1/2 tsp paprika

• Salt + pepper, to taste

Instructions

• Bring veg stock to a boil and then add bulgur

• Turn off the stove and let the bulgur sit in the stock for 15-30 min

• Add chickpeas, onions, tomatoes, parsley and olives

• Mix the rest of the ingredients and whisk into a dressing

• Pour the dressing over the salad and mix well

• You can either eat it right away or put it in the fridge for a day or so for the flavours to meld

• Take it out of the fridge well before serving to come to room temperature

Notes

• Serves 4

• Optional extras: Chopped cucumbers or chopped celery can be added for extra crunch

• Tip: Although I tend to primarily use and prefer Italian flat-leaf parsley, curly parsley works best in tabbouleh

• Traditional tabbouleh has twice the amount of parsley to bulgur - so that is an option too

Rainbow Taco Salad

Super simple layered rich flavors

Ingredients

• 8 corn tortillas (I use the WF brand*)

• 3/4 can black beans

• 1 cup edamame beans (I use frozen and microwave it for 3 min)

• 1 cup roast corn (I use frozen roast corn and defrost))

• 1 cup orange or red bell pepper, chopped

• 1 cup red onion, chopped

• 1 cup fresh cilantro, chopped

• 1 /12 - 2 cups cooked quinoa

• 1 avocado, cut into 1/2” cubes

• Lime juice from 2 limes

• Sprinkle of olive oil

• 1 tsp cumin

• Salt + pepper

Instructions

• Preheat oven to 375º

• Spray tortillas with olive oil both sides and press into fluted taco molds (if you don’t have molds just use oven proof bowls or place each one into the back of a muffin pan)

• Place molds on a baking sheet in the oven for 15 min or longer depending on your oven

• Once cooled, spread Vegan “Chèvre” in the base of the taco shells

• Mix all ingredients and spoon the salad into the molds on top of the spread and serve with a dollop of either Roast Pepper Sauce or homemade Sriracha Sauce

Notes

• Serves 4

• While making the taco bases it is a good time to try this delicious and healthy Baked Corn Chips recipe

*Please Note:  I only recommend products I like and use and do not receive any compensation for any product endorsements made on this site.

Crispy Tempeh + Roast Garlic Aioli Sandwich

Mouthwatering and crunchy

Ingredients

Tempeh Marinade:

• 1/2 cup veg broth

• 2 Tbs apple cider vinegar

• 3 Tbs low-sodium tamari

• 3 Tbs maple syrup

• 1 Tbs olive oil

• 1/2 tsp chili powder

• 1/2 tsp smoked paprika

• Freshly ground black pepper

Sandwich":

• 8 oz package of organic tempeh

• 8 slices of whole wheat sourdough (or regular) bread

• Baby arugula

• 5-6 Tbs Roasted Garlic Aioli

• 2 avocados, mashed with some lime and salt (or Everything but the Bagel spice)

• 2 organic ripe tomatoes, sliced

Instructions

• Blend marinade ingredients and add the sliced tempeh. Marinate for 3 hours or overnight. Toss while marinating to make sure all the tempeh is covered

• After marinating, set the oven to 350ºF 

• Place the slices of tempeh on a parchment-lined baking sheet and brush remaining marinade over the slices

• Bake for 10-15 min, flip the slices and brush again with any leftover marinade and bake for another 10-15 min NOTE: Do check periodically to make sure the tempeh is not burning as oven temperatures may vary

• Grill the bread and spread a layer of avocado on one slice

• Top with arugula leaves, tempeh and sliced tomatoes

• Spread the Roast Garlic Aioli on the other slice and close the sandwich pressing gently

• Cut them in half and serve
  
  
  Notes

• Makes 4 sandwiches

Crispy Tempeh

Perfect for a TLT sandwich!

Ingredients

• 1 package tempeh 8oz / 200g

• 1/2 cup veg stock

• 2 Tbs cider vinegar

• 3 Tbs low sodium tamari or soy sauce

• 3 Tbs maple syrup

• 1 Tbs olive oil

• 1 tsp chili spice (or chipotle)

• 1/2 tsp smoked paprika

• Freshly ground black pepper

Instructions

• Blend all the ingredients except tempeh

• Slice the tempeh into long thin strips, fully cover with marinade and place in the fridge for 2-3 hours or overnight

• When ready to bake, place the tempeh in a single layer on a parchment-lined baking tray, then flip each piece so that it is coated with the marinade on both sides

• Place in a 350°F oven for 10 min - flip, brush with remaining marinade and bake for 15 min or until slightly crispy

• Remove from oven and let cool until you are ready to make your sandwiches

Notes

• Makes a large oven tray full of strips

• You can add more spice depending on how hot you like it

Tempeh + Bean Tacos

Super easy + packed with protein

Ingredients

• 1 x 1 8-oz package organic soy tempeh

• 1 large onion, chopped

• 4 cloves of garlic, minced

• 1-2 Tbs olive or grapeseed oil

• 1 can of kidney beans or 1 1/2 cups cooked

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

Homemade Seasoning

• 1 tsp chili powder

• 1 Tbs cumin

• 1 tsp salt

• 1 tsp smoked paprika

• 1 tsp ground coriander

• 1/4 tsp cayenne pepper

• 3 Tbs tomato paste

• 1 cup water

• Lime wedges and avocado for serving

Instructions

• Grate tempeh against largest hole on a cheese grater box (you will have approximately 2 cups); set aside

• Place all seasoning ingredients in a bowl and whisk to combine

• Heat oil in a pan over medium heat, add onions and saute onion till translucent 5-8 min

• Add garlic and saute a little longer 5 min

• Add tempeh and saute till a little brown on edges

• Add seasoning mix, cook and stir until mixture is well combined and heated through 5 min

• Add beans and heat through 5 min

• Remove pan, serve and top with avocado and  lime wedges

Notes

• Serves 8-10

• Any beans you have on hand or your favorite beans will do here

• This freezes well

• Add liquid (water or veg stock) if it is too stodgy

Thai Tempeh + Quinoa Salad + Peanut Sauce

Protein-packed + full of nutrients

Ingredients

Salad

• 1 head romaine lettuce, thinly sliced

• 2 cups cooked quinoa

• 2 heaping cup shredded  cabbage

• 2 cups grated carrots

• 1 1/2 cup cooked organic edamame

• 3/4 cup dry roasted peanuts (roast these in 350º for 15 min)

• 2 green onions, thinly sliced

• Sesame seeds, for garnish

• Salt + pepper

• Lime wedges for serving

Tempeh

• 2 Tbs toasted sesame oil

• 1 8-ounce package organic tempeh, cut into 1/2” blocks

• juice of 1 orange

Peanut Dressing

• 4 Tbs peanut butter

• ¼ cup soy sauce

• 2 Tbs fresh lime juice

• 2 Tbs maple syrup

• 1 heaping Tbs of miso

• 3 cloves of garlic

• 1 1/2 tsps fresh, peeled ginger

• 2 tsps Thai Kitchen Red Curry Paste

• Water - add if the consistency is too thick

Instructions

Peanut dressing

• Blend all of the ingredients until very smooth. Set aside until ready to use

Tempeh

• Heat sesame oil in pan and add the the tempeh and orange juice.

• Cook, stirring every so often, until the tempeh is golden brown

Salad assembly

• Layer a large dish with lettuce, cabbage, carrots, quinoa, and edamame

• Top with tempeh, green onions, peanuts and sesame seeds

• Drizzle with peanut dressing (provide more for each person to add)

Notes

• Serves 4 as a main; 6 as a side

• Optional extras - broccoli florets (soaked in boiling water for 10 min); spinach, kale or bok choi shredded

Adapted from and thanks to Pickles & Honey

Eggy Tofu on Toast

This is so quick, so delicious - you have to try it!

Ingredients

• 8 oz of extra-firm tofu - I prefer a slightly less firm tofu since the marinade permeates better

• 1/2 tsp black salt (kala namak) - this is essential for “egg-like” taste*

• 1/2 tsp turmeric

• A few grinds of fresh black pepper

• 2 tsps nutritional yeast

• 1 Tbs soy sauce

• 1/2 cup water

• Olive oil spray

Instructions

• Blend the marinade ingredients

• Slice the tofu into 1/4” slabs and place in a wide baking dish

• Pour the marinade over the tofu and let sit for about 20 min flipping halfway through (If I have time I like to marinate it even longer - you can even do so overnight)

• Lightly pray a pan with olive oil and set on medium heat

• Place the tofu pieces in the pan and cook for 3-4 min per side

Notes

• Delicious with avocado on crusty sourdough toast sprinkled with everything bagel seasoning - covering all 3 major nutrients - protein, good fat from the avo and carbs from the bread!

• * Black salt my be hard to find in a grocery store but easy to order online - definitely worth keeping it in the pantry for this and other tofu “eggy” recipes on the site

• I sometimes pour the marinade over the tofu in the pan for extra flavor - it does cook right down

Adapted from and thanks to Dr Will Bulsiewicz for the recipe in his cookbook The Fiber Fueled Cookbook

Burst of Fresh Tomato Pasta

Absolute easiest, freshest and tastiest pasta especially when tomatoes are in season

Ingredients

• 2 containers cherry tomatoes, preferably the orange sun gold sweet variety, halved

• 6 cloves of garlic, minced

• A few dashes of olive oil

• 1/2 lb wholewheat spaghetti*

• Salt to taste

• Optional: Fresh basil for garnish and flavor

Instructions

• Add the olive oil and garlic to a large skillet

• Turn the heat to medium and cook the garlic for 1 to 2 min (don’t burn the garlic)

• Add the tomatoes and cook, stirring, until the tomatoes let off some liquid and the sauce starts to bubble steadily

• Season with salt and simmer, stirring occasionally, until the tomatoes break down and the sauce reduces significantly, about 30 min

• Meanwhile, cook the spaghetti in a large pot of salted boiling water until al dente - I do 10 min

• Drain the pasta reserving a cup of liquid and add the pasta and cup of liquid to the sauce.

• Cook until the pasta is well coated - about 2 min

• Remove the skillet from the heat and let it sit so the pasta absorbs the sauce further, about 5 min

• Sprinkle with fresh basil, if using, and serve

Notes

• TIP: I always cut the 1 1b packet of spaghetti (in its wrapping)in half and either use only one half or double the recipe and use both. It is easier to cook and eat spaghetti when it is cut in half

Quick Roasted Tofu

Simple + delicious

Ingredients

• 1 block firm or extra-firm organic tofu

• 2 Tbs tamari, or low-salt soy sauce

• 1 Tbs maple syrup

• 1 Tbs toasted sesame oil

• TJ Everything but the Bagel spice

Instructions

• Preheat oven to 400º

• Slice tofu into square, rectangular or long strips about 1/4” -1/2” thick

• Place tofu on a parchment lined baking tray

• Mix sauce and brush on one side of tofu slices

• Sprinkle with spice

• Bake for 15 min on one side

• Flip the slices and brush sauce on the other side and sprinkle with spice

• Bake for another 15 min

Tofu + Delicata Squash + Black Rice

Makes a great centerpiece as a main course

Ingredients

• 2 delicata squash. microwaved for 3 min to make it easier to slice, slice in half moons

• 2-3 cloves of garlic, minced or use dried garlic spice grinder

• Extra-virgin olive oil 

• 1 x 9-oz block extra firm organic tofu, cut into 1/4-1/2” thick squares

• 1/4 cup low-sodium tamari or soy sauce

• 2 tsp toasted sesame oil

• 2 tsp maple syrup

• Trader Joe’s Everything but the Bagel Spice

• 4-6 cups cooked black rice (recipe)

• Homemade sriracha sauce

Instructions

• Set oven to 400º

• Place squash pieces on a parchment-lined baking sheet, spray with olive oil and add salt, pepper and garlic

• Bake for 30 min

• Place tofu pieces on a parchment-lined baking sheet

• Mix tamari, sesame oil and maple syrup and brush on tofu squares. Sprinkle with Everything but Bagel spice

• Bake for 15 min. Flip tofu, brush and spice on other side and bake for another 15 min

• Serve tofu and squash over black rice

Notes

• Serves 4

• Drizzle with homemade sriracha sauce to spice it up

Shredded Tofu

Ridiculously easy, crunchy + protein-packed*

Ingredients

• 1 block high protein extra-firm tofu, no need to press out liquid (see notes below)

• 1 Tbs garlic granules (I use the roasted garlic ones)

• 1 Tbs paprika

• 1 Tbs cider vinegar

• 1 Tbs maple syrup

• 2 1/2 Tbs low-sodium tamari (or soy sauce)

Instructions

• Preheat oven to 400ºF

• Grate the tofu on the large holes of a box grater

• Mix the rest of the ingredients and then add the tofu and mix until it is well coated

• Spread out on a parchment-lined baking sheet

• Bake for 20 min, remove from oven, mix it up and place back in the oven for 10 min

• Enjoy over grains - or just as it is

Notes

• Makes 2-4 servings, depending on what you serve with it

• Tofu Tip: This recipe requires very firm tofu. I use the Wildwood High Protein Tofu (from Whole Foods) which works perfectly. I have tried other extra-firm versions and they are too mushy and DONT work

• *This dish has a whopping 70 g of protein

Adapted from and thanks to plantyou for the recipe

Please Note:  I only recommend products I like and use and do not receive any compensation for any product endorsements made on this site.

Quick Tofu Feta Cheese

Perfect way to add tang and protein to your salads

Ingredients

• 1 package extra-firm organic tofu (16 oz)

• 2 Tbs light miso

• 1/4 cup apple cider vinegar

• 4 Tbs freshly squeezed lemon juice

• 1/4 cup water

• 2 Tbs nutritional yeast

• 2 tsps garlic powder (optional)

• 1 1/2 tsps salt

• A few grinds of fresh black pepper

• 2 tsps dried oregano

Instructions

• Press some of the water out of tofu by putting it between paper towels and putting something heavy on top

• Cut tofu into 1/2” cubes and add to a zip-lock bag

• Mix all ingredients together, add it to the bag of todu and let it marinate for at least an hour. The feta becomes more flavorful as it sits.

Notes

• It will last in the fridge for at least a week

Adapted from and thanks to Dr Bulsiewicz’ The Fiber Fueled Cookbook for the recipe

Tofu + Mushroom Lettuce Wraps

This filling is so good, you may as well double up and warm it the next day with a grain

Ingredients

• 8 large leaves of butter lettuce (or any lettuce with large leaves)

• 1/2 lb shitake mushrooms, diced into 1/2 pieces, other mushrooms will be fine but these are most flavorful

• 12-14 oz package of extra-firm tofu, firm will work too, but not silken

• 2 cloves garlic, minced and left out for 1--20 min before using

• 4-6 green onions (scallions), chopped white + green parts - keep a few tablespoons separately for garnish

• 2 cups cooked black rice (or any grain you have on hand)

• 2 tsp fresh (or frozen) ginger, grated

• 1/4 tsp red pepper flakes

• 2 tsp olive or grapeseed oil

• 3 Tbs tamari or low sodium soy sauce

• 2 Tbs rice vinegar

• 1 tsp sesame oil

• 1 Tbs maple syrup

Toppings:

• Grated carrots

• Avocado, sliced

Instructions

• Mix sesame oil, rice vinegar, tamari and maple syrup and set aside

• If the tofu is waterlogged, press as much liquid out as you can and then crumble the tofu into very small pieces

• Heat the olive oil in a skillet and saute the tofu for 5 min

• Add mushrooms and saute another 5-10 min

• Add green onions, garlic, ginger and red pepper flakes (if you are using) and cook another 3-5 min

• Add the sauce and cook through for about a minute

• Spoon the tofu-mushroom mixture into lettuce leaves and top with grated carrots, avocado and remainder of the green onions

Note

• Serves 4

• Optional:
  - Add a grain like black rice as a base before adding tofu-mushroom mixture
  - Serve with Vegan “Cheese” Sauce or any sauce of your choice

Tofu Mushroom Noodle Soup

Loads of umami flavor - rich + satisfying

Ingredients

• 20 oz mixed oyster and sliced shitake mushrooms

• 1 package of firm tofu, cut into 3/4” blocks

• 4-6 green onions, chopped

• 4 Tbs miso paste, dissolved in warm water

• 8 oz organic black rice, udon or soba noodles

• 1 cup shelled frozen edamame, microwaved for 2-3 min

• Toasted sesame oil

• Low-sodium tamari or soy sauce

• 2” ginger, grated

• 6 cloves garlic, minced

• 2 cups broccoli florets, soaked in boiling water for 10 min

• 2-4 small heads of bok choy, depending on size, bottoms trimmed

• 8 cups water (or 2 cartons vegetable stock)

• Salt + pepper

Instructions

• Saute tofu in a dash of sesame oil and when nearly done, sprinkle with soy sauce and saute till brown. Set aside

• Saute mushrooms in a dash of olive oil. Add salt and pepper and continue till most of the water is absorbed. Set aside

• Saute garlic and ginger in a dash of sesame oil for about 5 min

• Add water/veg stock and bring to a boil

• Add noodles and cook on a medium boil for 6-7 min. Drain noodles in ice water, keeping boiled stock/water and sprinkle the noodles with sesame oil, mix well and set aside

• Strain the water/stock add soy sauce and miso and bring to a simmer

• Add edamame, mushrooms, broccoli florets, bok choy and tofu and heat through

• Spoon noodles into each bowl, then soup and add green onions on top for garnish

Notes

• Serves 4

• Add more soy sauce as needed to your taste

• You can dish up tofu and mushrooms separately if you prefer

• The noodles have a tendency to go mushy very quickly, so dont overcook

Soy-Lime Roasted Tofu

Simple 4-ingredient crispy delicious on its own or added to many dishes

ingredients

• 1 16-oz package extra-firm tofu

• 1/4 cup reduced-sodium soy sauce

• 1/4 cup lime juice

• 2 Tbs toasted sesame oil

Instructions

• Pat tofu dry and cut into 1/2- to 3/4-inch cubes

• Combine soy sauce, lime juice and oil in a medium bowl or large sealable plastic bag

• Add the tofu; gently toss to combine. Marinate in the refrigerator for 1 hour or up to 4 hours, gently stirring occasionally

• Preheat oven to 450º

• Remove the tofu from the marinade with a slotted spoon (discard marinade or save sauce for other use)

• Spread out on a parchment-lined baking sheets making sure the pieces are not touching

• Roast, turning halfway through, until golden brown, about 20 min

Notes

• Serves 3

• Cover and refrigerate roasted tofu for up to 5 days

• A good half of this dressing is discarded before roasting the tofu

Adapted from and big thanks to Stacy Fraser for the recipe from Eating Well

Spaghetti Tip

I always cut a 1 lb bag of spaghetti in half (right through the packet) for 2 reasons:
1. Only need 1/2 lb of pasta when cooking for 2-3 people
2. Even when cooking 1 lb it is easier to eat shorter noodles

Place the second half of pasta in its (cut) bag in a ziplock for future use.

Tempting Tofu Towers

A colorful + tasty presentation of plant stacks

Mashed Purple Potatoes 

• Follow the recipe to make the mash

Tofu Rounds

• Using a cookie cutter or rim of a glass press rounds out of slices of extra-firm tofu slices about 1/4 - 1/2” thick

• Follow the quick roasted tofu recipe

Black Rice Dome

• Follow the recipe to cook the black rice

• Instead of making one large dome as per the recipe, press the rice down firmly into a muffin pan 

• You can either freeze these ahead of time or put in the fridge to solidify a bit

Homemade Sirarcha Sauce

• Follow the recipe

Assembly

• Spread the mashed potato in circular rounds on a serving platter

• Top each with a slice of roasted tofu

• Unmold the rice onto the tofu

• Top with a dollop of sauce and sprinkling of chopped scallions (green onions)

Tempeh + Cauliflower "Filling"

Protein-packed, delicious as a taco filling, over pasta or rice

Ingredients

• 12 oz tempeh, grated or crumbled into tiny pieces

• 1 red onion, diced

• 2 cups cauliflower, riced - either in food processor or store-bought

• 1 Tbs olive oil

• 2 tsps cumin

• 2 tsps garlic spice (I like the Whole Foods roasted garlic spice*)

• 3 tsps paprika

• 1 tsp oregano

• 1 tsp chili powder

• 1 tsp salt

• 1 1/2 Tbs maple syrup

• 4-6 Tbs tamari or light soy sauce

• 3/4 cup tomato paste

• 2 Tbs lime juice

• 1/2-1 cup water

Instructions

• Heat olive oil in a large skillet an sauté the onion until translucent 3-4 min

• Add tempeh and cauliflower rice and sauté for another 2-3 min

• Stir in spices and mix well

• Add tomato paste, lime juice, tamari, water and maple syrup

• Reduce heat and simmer for 5-10 min until sauce thickens. Add water if necessary

notes

• This mixture freezes well. I fill a muffin pan and freeze portions to use as needed.

Adapted from and thanks to the consciousplantkitchen for the recipe

Tomato + White Bean Garlicky Polenta Pizza

Beautiful + tasty as a starter or as part of a buffet

Ingredients

White Bean Spread                             

• 1 head garlic, top sliced off to expose the cloves

• 1/2 tsp olive oil

• 3 cups cooked cannellini or white beans

• 2 Tbs lemon juice 

• 1/4 tsp salt

• 2 tsp fresh thyme leaves (or 3/4 tsp dried thyme)

• Black pepper to taste  

Roasted Cherry Tomatoes

• 2 1/2 pints cherry tomatoes

• 1 Tbs olive oil

• 5 cloves of garlic, minced

• 1/3 cup fresh rosemary leaves

• Salt + pepper

Polenta Crust

• 1 carton vegetable stock (4 cups)

• 1 tsp salt

• 2 cups polenta (corn grits)

• 2 Tbs nutrional yeast

Instructions

To prepare White Bean Spread

• Preheat oven to 400º

• Drizzle the olive oil over the garlic head, wrap in foil and roast for 30-40 min

• Squeeze the roasted garlic out of the head, into food processor with white beans, lemon juice, salt, thyme, and pepper to taste and pulse till smooth

• Check the seasoning and adjust seasonings to taste

To prepare Tomatoes

• Halve the tomatoes and toss them in the mixture of olive oil, minced garlic, salt and pepper and rosemary

• Roast the tomatoes in the 350º oven at the same time as the polenta crust

• Bake them for 40-50 min, or until they’re caramelized and crisping at the edges

To prepare Polenta Crust

• Bring veg stock and salt to a boil in a 10-12” pot or saute pan

• Add polenta and nutrional yeast and stir for one min - then turn heat down to lowest possible, cover and leave for 40 min

• Turn off heat and allow to sit for another 10 min

• Preheat oven to 350º

• Carefully turn pot upside down onto a cutting board

• It is quite thick, so slice the polenta horizontally through the center of the circle to end up with two circles

• Place crusts on parchment-lined baking sheet and bake for 30-40 min, or until edges turn crispy

To compile

• When all of the components are ready, spread the polenta crust with about 1/2 of the white bean spread and arrange the tomatoes on top 

• Slide the tart onto a circular plate - nice on a pedestal plate - and garnish with rosemary

Notes

• Serves 8-10

Vegan Tuna Salad

Super crunchy, creamy, tasty and healthy!

Ingredients

• 11 (20 oz.) can jackfruit in brine

• 1 large lemon, cut in half and juiced

• 1 cup ribs celery, diced

• 3/4 cup red onion, diced

• 2 tsps Old Bay seasoning

• 1 (15 oz.) can chickpeas, rinsed and drained

• ½ to ¾ cup vegan mayo

• 1 - 2 tsps dulse granules

• Dash of cayenne pepper, optional

• Salt, to taste

Instructions

• Drain the jackfruit, place in a shallow bowl, cover with water and let soak for a few min while you prep the rest Preheat a saute pan over medium heat.

• Drain the jackfruit, place on a clean dish cloth or paper towel. Gather the ends, hold it over the sink, and squeeze the jackfruit very well to remove as much liquid as possible

• Transfer the jackfruit to the pan, and saute for 2 to 3 min, stirring occasionally

• Add the Old Bay to the pan and stir. for about a min, then add juice from half the lemon. 

• Remove from heat and place jackfruit to a plate to cool

• Combine the jackfruit, chickpeas, ½ cup mayo and pulse 5 to 8 times

• Add the dulse granules, cayenne, and more mayonnaise, if desired and pulse to combine

• Taste and adjust seasonings - salt, lemon juice, Old Bay, dulse, and/or cayenne if necessary

• Add the onion and celery, and pulse

• Transfer to a covered storage container and refrigerate until ready to serve - it tastes better after the first day

Notes

• Makes about 5 cups

• Store in an airtight container in the refrigerator for 4 days

Adapted from and thanks to My Quiet Kitchen

Turmeric Chickpeas

Easy + great to have on hand to add to salads, soups or stews

Ingredients

• 2lbs dry chickpeas

• 6 cups (1 1/2 cartons) vegetable stock

• 1 Tbs turmeric 

• Salt + pepper

Instant Pot Method

• Add all ingredients to the pot

• Set on pressure cook high for 50 min

• Natural warm down

• Then turn pot off

Stovetop Method

• Soak chickpeas overnight in a bowl of water which liberally covers them so that they remain covered with water as they expand

• Drain the chickpea, add them to a pot and add enough liquid (veg stock or water or a combination of both) to 2” above the level of the chickpease

• Add turmeric, salt and pepper and stir well

• Bring water to a boil and them simmer the chickpeas on a low heat for anywhere from 35 to 60 min. The low heat will prevent them from bursting and becoming mushy

Notes

• Makes 8-10 cups

Adapted from and thanks to Heidi Swanson of 101cookbooks

Homemade Tortillas

A cinch to make + much more flavorful than supermarket varieties 

Ingredients

• 2  cups corn flour (I use Masa Harina - Bob’s  Red Mill brand)

• 1 3/4 cups water

• 1/2 lime

• 1 tsp salt (optional)

Instructions

• Mix all ingredients to form a damp dough

• If it is too dry add a bit more water

• Let rest for 15-30 min

• Form 1 1/2 - 2 inch balls and put each between two sheets of wax paper in a tortilla press 

• (Use a rolling pin if you don’t have a press, but I can highly recommend the press which I use for flatbreads and pitas as well)

• Stack the tortillas between wax papers until ready to grill

• Heat a griddle until very hot and place each tortilla on the griddle for 1 min per side or until it is slightly charred

• Keep them warm between dish towels or in a tortilla/pita bread warmer (see photo above)

Notes

• Makes 16 6-inch tortillas

• You can substitute the yellow corn flour with blue or plain flour depending on your preference

• These freeze very well - just pop them in the microwave for a few seconds to defrost and soften them

Please Note:  I only recommend products I like and use and do not receive any compensation for any product endorsements made on this site

Baked Tortilla Corn Chips

Simple + healthy baked corn chips

Ingredients

• 12 small organic  corn tortillas, cut each into 8 triangles

• Olive oil spray

Optional spices (or any of your choice):

• TJ Chile Lime seasoning

• TJ Onion Salt

• Cape Herb & Spice garlic seasoning or seasonings of your choice

Instructions

• Set oven to 350º

• Place triangles on two parchment-lined baking sheets in single layers

• Spray with olive oil and sprinkle with spices - unless you prefer them plain without spice or salt

• Bake for 15 min (or longer depending on your oven)

• Store in an airtight container

Umami Burgers

Delicious + nutritious mushroom + rice burgers

Ingredients

• 3 Tbs olive oil or 1/3 cup vegetable broth

• 1 cup chopped shallots and onions or one or the other

• 4 garlic cloves, minced

• 2 cups mixed mushrooms, chopped (my preference is shiitake)

• 2 tsps smoked paprika

• 2 tsps onion granules

• 1 cup hemp seeds

• 1 cup chopped walnuts

• 1/2 ground flax seeds

• 4 cups cooked brown rice (basmati is my preference)

• 1 cup red pepper, chopped

• 2 cups chopped spinach

• Vegan Worcestershire sauce

Mushroom Marinade

• 4 Tbs reduced-sodium tamari

• 4 Tbs rice vinegar

• 2 Tbs sherry vinegar

• 4 Tbs maple syrup

• Sriracha spice or sauce (adds a rich but not too hot spiciness)

Instructions

• Preheat oven to 400º

• Mix the marinade ingredients, add the mushrooms and set aside while preparing the rest of the ingredients

• Heat oil or vegetable broth, add onions and sauté for about 5 min or until onions are translucent

• Add garlic and cook for another minute

• Add mushrooms and cook for 5 min then add red pepper and cook another 5 min

• Place walnuts in a food processor and pulse until they are ground

• Add the cooked mushroom mixture, hemp, flax seeds, smoked paprika, onion granules, half the rice and and spinach and pulse a few times

• Put mixture into a big bowl and mix well

• Use the burger press (I love the Cuisinart*one) and form 10 very large patties

• Place on a parchment-lined baking sheet and brush each one with Worcestershire sauce

• Bake for 15 min, flip, baste the other side and bake them for another 15-20 min

Notes

• Makes 10 very large burgers or more if you reduce the size

• Freezes very well (this is actually a doubled recipe so you can halve it if you prefer)

*Please Note:  I only recommend products I like and use and do not receive any compensation for any product endorsements made on this site.

Plant-based “Cheese” Spread

A winner as a dip, spread on sandwiches, mayo alternative

Ingredients

• 1 heaping cup cashews, soaked in boiling water for 30 minutes*

• Juice of 1 lemon

• 2 tsps white miso, dissolved in warm water

• 1/2 cup water (add more water if you would like a sauce instead of a spread)

• 2 Tbs nutritional yeast

• 1 tbs apple cider vinegar

Optional Extras

• 2 tsps olive oil

• Garlic powder

• Onion powder

• Fresh herbs

Instructions

• Blend all ingredients

• It will keep in the fridge up to a week

Notes

• Makes about 2 cups

• *No need to soak cashews overnight as is often suggested in recipes

Plant-based "Yogurt"

This sauce is great over warm salad, chili or for spreading on sandwiches

“Yogurt” Ingredients

• 1 cup raw cashews, soaked in boiling water for 30 min 

• 1/2 cup almond milk (or any other nut milk)

• Juice of 2 lemons

• 1 Tbs cider vinegar

• 1 tsp maple syrup

• Dash of salt

• 1/4 cup of water, or more, depending on your preference

• For a tahini sauce add 1 1/2 Tbs tahini (optional)

Instructions

• Combine all ingredients in a blender and blend at high speed until very smooth

Notes

• Makes about 2 cups

Roasted Veg + Chickpeas + Rice

Simple, filling + quite delicious!

Ingredients

• 3 cups brussels sprouts, cut into quarters

• 1 large sweet potato, cut into 1/2” cubes

• 1 large red onion, cut into bitesize pieces (not chopped)

• 1 can chickpeas, drained and dried

• 2/3 cup chopped walnuts, roasted in a 350 oven for 10 min

• Drizzle of olive oil

• Salt to taste

• 3 cups cooked brown basmati rice (substitute any grain or orzo)

• 1/2 cup chopped fresh parsley

• 1/3 cup dried cranberries

Dressing:

• 1/4 cup olive oil

• 1 Tbs maple syrup

• 1/2 tsp crushed red pepper

• 1 1/2 tsps Italian spice or 1/2 tsp of each dried oregano, basil, taragon or thyme

• Salt + pepper, to taste

• Optional: Juice of 1 lemon or drizzle of balsamic vinegar

Instructions

• Preheat oven to 425º

• Mix brussels sprouts, sweet potato, onion with drizzle of olive oil and salt and spread out onto a parchment-lined baking tray

• Mix chickpeas in the same bowl with a dash of olive oil and spread onto another baking tray

• Bake both for about 20-25 min

• Blend the dressing ingredients and combine with the vegetables and chickpeas while they are still warm and add the rice, parsley and cranberries

• Serve warm sprinkled with walnuts or at room temperature

Notes

• Serves 6-8

Adapted from and thanks to cookingforpeanuts for the recipe

Venus' Protein-Powered Burritos

Bursting with flavors + textures + so easy to put together

Adapted from and thanks to Venus Williams (who follows a plant-based diet) for the recipe

Ingredients

• 2 Tbs olive oil 

• 1 large onion, diced 

• 1 large red bell pepper, diced 

• 4 cloves garlic, minced

• 2 containers of sliced shitake mushrooms 

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

• 1 1/2 cups cooked rice of your choice, I used whole wheat basmati

• 1 - 1 1/2 tsps sea salt

• Freshly cracked black pepper to taste  

• 4  10” Whole wheat tortillas

• 2 cups shredded lettuce

• Vegan “cheese” sauce

Guacamole    

• 1 1/2 med avocadoes, or 2 small  

• 2 cups fresh cilantro 

• 1 small red onion 

• 2 cloves garlic

• Freshly squeezed juice from 1-1 1/2 limes

• 1/4-1/2 jalapeno pepper (or 1/2-1 tsp freeze dried)

• Pinch of salt 

Salsa    

• 1 1/2 cups grape tomatoes chopped  

• 1/2  red onion, chopped 

• Handful of fresh cilantro, chopped

• Freshly squeezed juice from 1 lime

• 1/4 jalapeno pepper, chopped (optional)

• Pinch of salt 

Instructions 

• Heat olive oil over medium heat

• Add onion and sauté for about 5 min

• Add red pepper and sauté for another 5 min

• Add garlic, salt and pepper and sauté for another 5 min 

• Turn the heat to low and add the beans and rice, mix well for 5 min and set aside

• Saute the mushrooms in another pan until brown for about 10-12 min and set aside

Guacamole 

• Place all ingredients in a food processor and process until well mixed but with a little texture

Salsa 

• Mix all ingredients well

Assembling the burritos

• Place the tortillas in a microwave for a minute to soften and warm them

• Spread each generously with guacamole

• Add the bean and rice filling and top with lettuce, salsa and vegan “cheese” sauce

• Tuck in the two sides of the tortillas and, starting from the edge closest to you, roll them up gently but with some pressure to create a neat log

• Slice them in half across the middle and drizzle remainiig vegan “cheese” sauce on top

Notes

• Makes 4 burritos

• Good wholesome tortillas are sometimes hard to get -I use the Ezekiel Sprouted Grain* version which has 6 grams of protein per tortilla available at most places

*Please note that I only recommend products I use and I have no commercial arrangement with any companies.

Full-Spectrum Watermelon Salad

Super sweet, salty + tangy flavors

Ingredients

• 4 cups of cubed watermelon

• 1 large red onion, thinly sliced

• 1 cup black olives, pitted and halved

• 2-3 cups fresh cherry tomatoes, halved

• 2-3 Persian cucumbers, diced leaving skins on

• 1/2 cup of each fresh basil, mint and oregano

• A few handfuls of chopped arugula

• 3/4 cup of cubed Plant-Based Feta

• Optional extra: avocado, cut into 1/2 inch cubes; chickpeas to get your daily beans

Dressing

• 3 limes, juiced

• 2 Tbs olive oil

• 2 cloves of garlic

• S + P, to taste

Instructions

• Blend dressing ingredients

• Chop tomatoes, add a sprinkle of salt, the basil and a dash of olive oil and let it stand on the counter to marinate for an hour or longer, mixing occasionally

• Add some of the liquid from the tofu feta to the dressing

• Mix all salad ingredients, tomatoes and dressing 

• Eat as is, or fill whole wheat pita pockets

Notes

• Serves 4

Turmeric, Ginger, Lemon + Orange Shots

Kick-start your immune system with a shot every morning!

ingredients

• 2 lemons, peeled and quartered

• 2 large oranges, peeled and quartered

• 2” fresh ginger, peeled and cut into pieces

• 3 turmeric knobs, peeled and cut into pieces

• 2 tsps black pepper

• 2 cups filtered water

• Optional:

• 1/2 tsp cayenne pepper

• 1 Tbs maple syrup

Instructions

• Add all ingredients to a high-powered blender*

• Pour into little shot bottles and keep in fridge (for up to a week)

  or

• Pour into ice cube freezer trays and pop a couple out to drink every day

Notes

• Makes 30-40 large ice cubes

• *Optional: you can strain the liquid before through a sieve if you prefer to have it without the citrus pulp

Thanks to and adapted from #KatieCouric

Watermelon Gazpacho with Avocado

Amazing rich, complex layers, flavors + textures - worth the effort!

Ingredients

• 500g (1 lb 2oz) watermelon, rind removed, chopped into large chunks

• 600g (1 lb 6oz)) ripe plum tomatoes, cored and diced

• 1/2  red onion chopped

• 2-3 small Persian cucumbers,, chopped

• 150 g (6 oz) red peppers. deseeded and chopped

• 3 garlic cloves, chopped

• 1/3 cup mint, chopped

• 2/3 cup basil plus extra to serve

• 120g (5 oz) best good quality bread, any hard crusts removed and cut into chunks

• 60ml sherry vinegar

• 120ml extra virgin olive oil, plus extra to serve

• 1 ripe avocado

• 2 spring anions, sliced

• 1 Tbs lemon juice

• Flaked sea salt and ground black pepper

• Optional: Add a red chili for additional punch

Instructions

• Combine the watermelon, tomatoes, red onion, cucumber peppers, garlic, mint half the basil and the bread in a large bowl. Set aside in the fridge for 2-4 hours to marinate

• Transfer the ingredients from the bowl to a food processor and blend smooth. Pour in the sherry vinegar and olive oil and pulse to combine. Season with salt and black pepper to taste. Set aside in the fridge and chill until needed.

• Dice the avocado and combine in a small bowl with the spring onions, diced cucumber and remaining olive oil, and lemon juice

• Season to taste with salt

• Transfer the gazpacho to individual serving bowls, top each bowl avocado salsa and garnish with the reserved basil, torn into pieces with a final drizzle of olive oil (optional) and serve with crusty sourdough toast

Notes

• Serves 6-8

• Tip: Gazpacho always tastes better if you serve it the day after making it - this allows the flavors to intensify.

Adapted from and thanks to Josh Katz from Berber&Q and Carmel in London

Whole Grain Teff Bread

This bread makes delicious gluten-free whole grain sandwiches! 

Ingredients

• 4 tsps yeast

• 500g warm water

• 1 Tbs maple syrup

• 2 tsp salt

• 15g grapeseed oil

• 100g brown rice flour

• 100g quinoa flakes

• 200g teff flour

• 1/4 cup corn starch

• 30g psyllium husks

Instructions

• Mix all dry ingredients

• Mix all wet ingredients and then add this mixture to the dry ingredients and mix well

• Place the mixture into a bowl, cover with a a dish cloth and let it rise for an 1 1/2 hours

• Put a cast iron pot* and lid in the oven and preheat to 450º

• After the dough has risen turn it onto a floured surface and mold it into a ball, cover and let it rise again for 30 min while the oven is heating up

• Sprinkle the loaf with some brown rice flour and cut a design or lip, place it onto a parchment paper and put in the cast iron pot with lid on for 30 min

• Take the lid off and bake for another 40 min

• Let it cool on a rack before slicing

Notes

• Makes 1 very large loaf

• *If you don’t have a cast iron pot, heat a baking tray at the bottom of the oven and put the loaf on a parchment-lined baking tray while oven is heating. When the oven is ready, add some water to the lower baking tray and put the loaf in the oven for 70 min

Adapted from and thanks to Blomster + Bakwerk for the recipe

Jen's Whole Wheat Sourdough Boule

Home made crusty + hearty loaf

Ingredients

• 5 cups whole wheat flour*

• 1 cups sourdough starter**

• 3/4 cup lukewarm water

• 1-2 tsp salt

• Brown rice flour for dusting

Instructions

• Mix all ingredients and knead on the counter dusted with rice flour for five minutes

• Cover and let rise for 30 min

• Knead dough by pulling it away from the loaf and folding back in, on all sides

• Cover, place it in a warm spot on the counter or in the oven with only the light on and let rise for about 4 hours or overnight (I usually do the 4 hour rise)

• After the 4 hours put a dutch oven (I use a cast iron pot) with the lid on in the oven and set oven to 480º

• Knead the dough again by pulling away from the loaf and folding all sides back in to form a tight ball

• Put he dough, folded side up in a banneton (or if you don’t have one just a use a bowl), cover and let it rise while the oven is warming

• When the oven has reached the set temperature, flip the loaf out of the bowl onto a sheet of parchment

• Dust with rice flour and cut a pattern or just a wide half circle on the dough

• Place the dough with the parchment into the pot, put the lid back on and reduce the temperature to 430º for 20 min

• After 20 min remove the lid and bake for another 20 min

• Allow to cool on a cooling rack before cutting

Notes

• The amounts of ingredients are not scientific and you may need to add water or more flour *I sometimes use half rye and half whole wheat - you can try different flours

• **If you don’t have your own starter you could buy some at your local farmer’s market or possibly online

Thanks to Jennifer for the recipe and the patience in teaching me how!

White Bean Ragout on Toast

Rich + heartwarming

Ingredients

• 3 med onions, chopped

• 1 1/2 red bell pepper, chopped

• Olive oil

• Sea salt, freshly ground pepper

• 5 garlic cloves, 4 minced, 1 halved

• 3-4 tsps tomato paste

• 4–6 1-inch-thick slices sourdough whole wheat

• 4-5 cups cannellini beans or large white lima

• 4 cups vegetable broth, divided

• 2 1/2 cups cherry tomatoes, halved

• 2 Tbs chopped flat-leaf parsley

Instructions

• Chop onions and bell peppers, add to bowl and mix well

• Heat 1 Tbs oil in a large heavy skillet over medium heat and add onion mixture

• Simmer, stirring often, until vegetables are completely softened, about 15 min 

• Add garlic and tomato paste and cook, stirring often, until tomato paste begins to turn deep red - 3-5 min  

• Meanwhile, preheat oven to 375° and toast bread slices. Rub with halved garlic and keep warm

• Add the cooked beans and 3 cups of broth to the onion mixture in the skillet 

• Bring to a boil. Simmer, scraping up browned bits, until liquid is slightly thickened, 3–4 min 

• Just before serving add tomatoes and remaining 1 cup broth and simmer until tomatoes are tender, 5-10 min

• Season with salt and pepper, spoon over toast and garnish with parsley

Notes

• Servess 4-6

White Bean, Farro + Kale Soup

Greens, beans + grains - a meal in itself

Ingredients

• 2 cans or 3 cups cooked white beans (follow package directions, use canned or Instant Pot method below)

• 2 cups cooked farro (follow package directions or Instant Pot method below)

• 8 cups vegetable stock (2 cartons veg stock)

• 2 onions, chopped

• 4-6 carrots, chopped

• 3-6 celery, chopped

• 2 x 14 oz jars chopped tomatoes

• 2 Tbsps Italian spice 

• Salt + pepper, to taste

• Bunch of kale - cut into ribbons

• Olive oil

Instructions

• Saute onions, carrots and celery in oil till translucent - about 8 min

• Add tomatoes and Italian spice, salt and pepper and cook for 2 min

• Add veg stock and cook for 20 min

• Add beans and farro and cook for another 10 min

• Add kale just before serving to wilt - dont overcook

Instant Pot White Beans Ingredients

• 1 lb giant lima beans

• 8 cups vegetable stock (2 cartons veg stock)

• 1 1/2 tsp salt

• 2 bay leaves

• 5 cloves of garlic, sliced and set aside for 15 min

• 1 Tbs olive oil

Instructions

• Add all ingredients to the pot

• Cook on high pressure for 18 min

• Natural warm down 15 min

• The liquid can be added to the soup above instead of some of the veg stock

• Makes more, so you can freeze the leftover in 2- cup quantities for later use

White Bean + Cucumber Salad

Super fast + Super tasty Summer Salad

Ingredients

• 1 can cannellini beans, drained

• 2 small Persian cucumbers or 1 medium cucumber, diced

• 4 scallions, chopped

• 1/2 cup fresh parsley, chopped

• 2 Tbs lemon juice

• 1 Tbs olive oil

• 1/4 cup mint, chopped

• 2-3 garlic cloves, minced

• 1 tsp flaky sea salt

Instructions

• Mix all ingredients well and refrigerate covered for at least 1 hour

Notes

• Makes 2-3 servings

White Bean Garlicky Spread

Use as a spread with crackers or as a base for pizzas, sandwiches or wraps 

Ingredients

• 1 head garlic, top sliced off to expose the cloves

• 1/2 tsp olive oil

• 3 cups cooked cannellini or white beans

• 2 Tbs lemon juice 

• 1/4 tsp salt

• 2 tsps fresh thyme leaves (or 3/4 tsp dried thyme)

• Black pepper to taste 

Instructions 

• Preheat oven to 400º

• Drizzle the olive oil over the garlic head, wrap in foil and roast for 30-40 min

• Squeeze the roasted garlic out of the head, into food processor with white beans, lemon juice, salt, thyme, and pepper to taste and pulse till smooth

• Check the seasoning and adjust seasonings to taste

Notes

• Makes about 3 cups

White Beans + Roast Tomatoes

The taste and aroma of this simple 4 key-ingredient dish will transport you to the Mediterranean

Ingredients

• 1 pint container grape or cherry tomatoes (about 9 oz)

• 1 1/2 cups cooked large white beans

• 6 cloves of garlic, minced

• 3/4 cup chopped fresh basil

• Dash of olive oil

• Dash of salt

Instructions

• Preheat oven to 400ºF

• Mix the garlic and salt with a dash of olive oil

• Slice tomatoes in half, add the garlic oil mixture and mix well

• Roast, cut side up for 20 min.

• When cooked mash with a fork, add the beans and basil and enjoy!

Adapted from and thanks to Smitten Kitchen for the recipe

The Magic Zucchini Soup

Super creamy + simply the easiest, greenest soup ever

Ingredients

• 10 small-medium zucchini, or 6 large, sliced into 1/2” rounds (don’t peel)

• 4 cups vegetable stock (1 carton veg stock)

• Drizzle of olive oil, optional

• Salt + pepper

Instructions

• Saute zucchini in pot with a drizzle of olive oil or a splash of water for 8-10 min on med-high

• Add veg stock and cook on medium for about 15 min. Don’t overcook since you want it to be soft but still green in color. (It gets even greener when you blend it.)

• Once cooled, blend and add salt and pepper to taste

Notes

• Serves 6-8

Fresh Zucchini "Pasta"

Quick + easy when zucchinis + tomatoes are in season

Ingredients

• 2 large zucchini

• 2/3 cup Roasted Garlic + Walnut Pesto

• 1 cup cherry tomatoes

• Fresh basil for garnish

• Sea salt

Instructions

• Spiralize or julienne the zucchini to make zucchini noodles

• Toss zucchini noodles and tomatoes with pesto until well combined and let marinate for 15 min

• Optional: If you prefer it warm, microwave it for 45 seconds

• Garnish with fresh basil

Notes

• TIP: No need to cook the pasta!

• Serves 2-4

Honest-to-Goodness Zucchini Bread

Perfect accompaniment to midmorning expresso

Ingredients

• 1/3 cup plant milk (I use soy)

• 1/2 - 1 avocado (I tend to use a half)

• 1 Tbs ground flax seeds

• 5 large dates, or more if you prefer it sweeter

• 2 tsp vanilla extract

• 1 tsp lemon zest

• 1 1/2 cups spelt flour (or any whole wheat flour)

• 1 tsp baking powder

• 1 tsp baking soda

• 1 tsp salt

• 2 tsp cinnamon

• 1/2 tsp allspice

• 1 1/2 cups finely shredded zucchini, keep skins on and squeeze out water just a bit

• 2/3 cup walnuts, roasted at 350º for 10 min

• 3 Tbs currants (or raisins) - optional

• 3 Tbs cacao powder - optional but it does give the bread a chocolaty taste

Instructions

• Set oven at 320º.

• Blend all ingredients in a food processor except walnuts and currants

• Once well-blended and walnuts and currants and pulse 3-4 times

• Place mixture in a parchment lined bread baking tin

• Bake for 60 min

Notes

• Makes 1 loaf

• Stays fresh in fridge for a few days

Roasted Zucchini Ribbons

Ridiculously simple + tasty!

Ingredients

• Zucchini - your choice how many

• Olive oil spray*

• Salt + pepper

Instructions

• Preheat oven to 400ºF

• Make thin ribbons from the zucchini using a vegetable peeler

• Thread them onto skewers

• Spray with olive oil and sprinkle with salt + pepper

• Place the skewers on a parchment-lined baking sheet and bake for about 20 min

• You can flip them once during the baking period and add a touch more oil and salt and pepper

• Serve them on the skewers or slide them off - your choice!

Notes

• You can use any zucchini available (I used a yellow variety sold at our farmer’s market)

• I use the EvO brand spray which I find works very well

Zucchini + Tempeh Shakshuka

Quick, delicious + nutritious!

Ingredients

• 1 jar Mina Shakshuka* (or you can make your own tomato/pepper/garlic/onion Shakshuka)

• 1 onion, chopped

• 1 7 oz packet of tempeh, chopped into 1/2” pieces

• 3 garlic cloves, minced

• 1 very large, or 2 medium zucchini

• Olive oil

Instructions

• Sauté onions until translucent, add garlic and cook for 1 min and then add tempeh and cook for a further 10 min or until golden on the edges

• Add the shakshuka sauce and mix through very well

• You can use all or part of the mix for this dish and freeze the rest

• Meanwhile cut the zucchini into long strings either with a spiralizer or julienne peeler

• Sauté the zucchini in a dash of olive oil and sprinkle with salt and pepper

• Add the mix and enjoy!

Notes

• 4 servings

• *The Mina brand is sold at Whole Foods and Vitacost
  

*Please Note:  I only recommend products I like and use and do not receive any compensation for any product endorsements made on this site.

Freezing Soup

Great time saver + cooking a big pot of soup

Why:

• Cooking a pot of soup for two or four servings takes the same time as cooking larger batches.

• Make a big pot of soup and freeze it in serving portions for days when we are too busy to cook.

• It is great to have a block of soup in the freezer to pop on the stove especially during the colder winter months

• Add a grain (which can be frozen the same way) and you have a hearty meal ready in a few minutes

How:

• I like the Souper Cubes silicon container for freezing soups as the portions are perfect and they stack neatly in the freezer this way.

• Pour the soup (or grains) into the container, freeze and then pop them out and stack them in re-usable ziplock bags