Perfectly Plant-Based eBook by drtalks

Perfectly Plant-Based

A curated collection of original whole food plant-based, no oil recipes from the Plant Based

Nutrition Support Group

chefs

Photo by veeterzy on Unsplash Photos by Harshal S. Hirve on Unsplash

Photo by Jeremy Ricketts on Unsplash

Photography is a compilation of images supplied by the Chefs.

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the publisher. Printed in the United States of America. For information, address PBNSG, 3906 Baldwin Road, Unit 210286, Auburn Hills, MI 48321.

Edited by Lisa A. Smith, Denise Kling-Pelto, Vicki Brett-Gach, Marion Treece and Douglas Palmer.

Cover photography by veeterzy, Harshal S. Hirve and Jeremy Ricketts on Unsplash.

Cataloging- in - Publication data for this book is available from the Library of Congress.

First PBNSG edition 2019

Published by Blurb® www.blurb.com

Note: The information in this book is true and complete to the best of our knowledge. This book is intended only as an informative guide for those wishing to know more about a plant-based diet. In no way is this book intended to replace, countermand, or conflict with the advice given to you by your own physician. The ultimate decision concerning care should be made between you and your doctor. We strongly recommend you follow his or her advice. Information in this book is general and is offered with no guarantees on the part of the author or Blurb®. The author and publisher disclaim all liability in connection with the use of this book.

Blurb® books are available at special discounts for bulk purchases in the United States by corporations, instititutions, and other organizations. For more information, please check out the Help Center at https://support.blurb.com/hc/en-us

3 What Is Plant Perfect?.....7 - 8 3 Foreword 9

3 Paul Chatlin's Story 10 - 13

3 Whole Food Plant-Based Pantry Staples.....14 - 15

BREAKFAST

3 Breakfast Quinoa With Cherries.....18

3 Omelet With Sprouted Chickpeas.....19

3 Sunday Morning Pancakes.....20

3 Vegetable Chickpea Quiche.....21

3 Apple-Cinnamon Muffins.....22

3 Banana Berry Baked Oatmeal.....23

3 Cinnamon Pancakes With Blueberry Date Syrup 24

3 Savoury Oatmeal 25

3 Banana Oat Pancakes With Fruit.....26

SALADS AND DRESSINGS

3 Party In Your Mouth Salad.....28

3 Citrus-Infused 50-50 Salad.....29

3 Timaree’s Crazy Salad Base.....30 - 31

3 Chipotle Black Bean Macaroni Salad.....32

3 Pear Infused Rice Salad 33

3 Rainbow Kale Salad 34

3 Watermelon Salad With Cherry Tomatoes And Fresh Mint.....35

3 Veggie-Packed Salad Dressing.....36

3 Strawberry Spinach Salad With Creamy Poppy Seed Dressing 37

3 Creamy Crunchy Potato Salad 38

3 Roasted Beet And Citrus Salad.....39

3 Sautéed Tomato And Lentil Salad.....40

3 Timaree’s Refreshing Mango Lime Dressing.....41

3 Orange Miso Dressing.....42

3 Apple-Jicama Slaw.....43

COMFORTING WHOLE GRAINS,

BREADS AND POTATOES

3 Potato Gnocchi.....46 - 47

3 One Pot Pasta For Carb Addicts.....48

3 Stuffed Baked Potatoes.....49

3 Potato Spinach Balls.....50 - 51

3 Lime Cilantro Brown Rice.....52

3 Baked Steak Fries.....53

3 Petite Soda Bread 54

3 Easy Old-Fashioned Biscuits 55

3 Crustless Quinoa Quiche.....56

3 Golden Turmeric Rice.....57

3 Two Potato Kugel.....58

3 Crispy, Oven Baked, Fat Free French Fries.....59

SAUCES, DIPS, SALSA

AND SPREADS

3 White Bean And Artichoke Dip.....62

3 Best Ever Fat Free Vegan Gravy.....63

3 Hearty Bolognese Sauce With Tempeh And Sun-Dried Tomatoes.....64

3 Roasted Red Pepper Hummus.....65

3 Low Fat Chipotle Ranch Sauce.....66

3 Cranberry Sauce With Dates And Oranges.....67

3 Festive Fruit Salsa.....68

3 Corn And Black Bean Salsa 69

3 Chunky Apple Spread 70

3 Mia’s Berry Compote.....71

3 Lemony Beet Hummus.....72

VEGGIE SIDES

3 Stuffed Mushroom Caps.....74

3 Texas Caviar.....75

3 Chili Maple Brussels Sprouts.....76

3 Pinto Beans In A Flash.....77

3 Red Cabbage Sauté.....78

3 BBQ Cauliflower Wings.....79

3 Air Fried Tofu With Italian Seasonings 80

SOUPS AND STEWS

3 Sweet Potato Quinoa Chili.....82

3 Easy Vegetable Soup.....83

3 Veggie Stew And Mashed Potatoes.....84

3 Three Bean Michigan Cherry Chili.....85

3 One Pan Lentil, Potato And Spinach Curry 86

3 Smoky Split Pea Soup.....87

3 Shanghai Soup.....88

3 Peruvian Quinoa Stew.....89

3 Red Lentil And Black Bean Soup.....90

3 One Pot Vegan Minestrone Soup.....91

3 Hinona Kabu Miso Soup.....92

3 A Tuscan Minestrone.....93

3 Quick Red Lentil Curry Soup.....94

3 Portuguese Calde Verde Soup.....95

3 Creamy Cauliflower And Portabella Mushroom Soup.....96 - 97

3 Curried Pumpkin Lentil Soup.....98

SANDWICHES, FLATBREAD AND WRAPS

3 BBQ Pulled Jackfruit 100 - 101

3 Lentil Sloppy Joes.....102

3 BBQ Spaghetti Squash.....103

3 Smoky Vegan Carrot Dogs.....104

3 Grand Slam Tempeh Burgers With Spinach And Sweet Potatoes.....105

3 Ratatouille Flatbread Pizza.....106 - 107

TEMPTING MAINS

3 One Pot Red Lentil Masala.....110

3 Polish Golumpki Vegan Style.....111

3 Tuscan Farro And Bean Skillet.....112

3 Simple Veggie Stir-Fry With Mushrooms.....113

3 Early Spring Pie.....114 - 115

3 Cauliflower Steak With Whipped Sweet Potatoes And Greens 116 - 117

3 Savoury French Lentils Entrée 118

3 Succotash.....119

3 Smoky Beans And Quinoa Stuffed Peppers.....120

3 Sweet Potato Tacos Made Lighter With Cabbage Cups 121

3 French Lentil Stuffed Peppers .....122 - 123

3 Lentil Loaf.....124 - 125

3 Apricot BBQ Sauce With Marinated Tempeh.....126 - 127

3 Vegetarian Lasagna 128 - 129

3 Kitchari 130

3 Chili Mac.....131

3 BBQ Jackfruit Tacos With Dilly Slaw.....132

3 Curried White Beans With Arugula 133

3 Zucchini Manicotti 134

3 Ranchero Bowl.....135

SWEET TREATS

3 Chocolate Strawberry Brownies.....138

3 Chocolate Shake.....139

3 Sugar-Free Raspberry Apple Crisp.....140

3 Plant-Based Chocolate Mint Pudding Or Frosting 141

3 Brown Rice Pudding.....142

3 Banana Date Shake.....143

3 Rustic Cherry Torte.....144 - 145

3 Blueberry Raspberry Couscous Parfait.....146

3 Five Ingredient Rice Pudding With Cinnamon Cream.....147

3 Apple Oat Crumble With Maple Caramel Sauce.....148 - 149

3 Hot Fudge Cake Vegan Style.....150

3 Marinated Fruit Salad Dessert.....151

3 Apple Cider Sorbet.....152

3 Banana Pumpkin Chia Pudding.....153

3 About The Chef.....154 - 165

3 Index.....166 - 168

Plant Perfect Explanation

Plant Perfect reflects a whole plant-based way of eating that optimizes disease prevention and reversal. Coined by Dr. Caldwell Esselstyn in Prevent and Reverse Heart Disease, Plant Perfect means:

A food regimen that contains 100% whole grain, plant-based foods with no added oil, nuts, seeds, avocado or coconut, and minimal salt and sweeteners.

No more than 10% of the total calories in these recipes come from fat.

Perfectly Plant-Based is a culinary curation of PBNSG chef’s Plant Perfect creations to help people prevent and reverse disease.

What Is Plant Perfect?

What Is A Heart-Healthy Vegan Diet?

A heart-healthy vegan diet is centered on whole, unrefined, or minimally refined plants, also known as a whole food plantbased diet. This way of eating is focused on lots of fruits, vegetables, whole grains, and legumes:

▪ Fruit: apples, mangoes, bananas, grapes, strawberries, blueberries, oranges, cherries, etc.

▪ Vegetables: lettuce, spinach, broccoli, cauliflower, kale, carrots, etc.

▪ Starchy Vegetables: potatoes, yams, butternut squash, corn, green peas, etc.

▪ Whole Grains: brown rice, barley, quinoa, whole wheat, oats, etc.

▪ Legumes: chickpeas, lentils, black beans, kidney beans, etc.

This food list is not exhaustive but just examples.

What Is Not Included In A Vegan Whole Food Plant-Based Diet?

All animal products are avoided, including beef, chicken, and fish, dairy products, and eggs, as well as highly

refined foods like bleached flour, refined sugar, and oil.

What Are The Benefits?

A diet high in animal-based and highly processed foods can make people sick and overweight. But many of these sicknesses can be prevented, and often reversed by eating a whole food plant-based diet. A whole food plant-based diet has been shown to:

▪ Lower cholesterol, blood pressure, and blood sugar

▪ Prevent and reverse diabetes

▪ Prevent and reverse obesity

▪ Prevent and reverse heart disease

▪ Improve the odds against many types of cancer

▪ Improve energy, digestion, and quality of life

How Do We Get Enough Protein?

You are not alone if you’re asking, “Where will I get my protein?” We have been led to believe that primarily animalbased foods contain sufficient protein, and that we need to eat those foods to avoid

What Is Plant Perfect? Continued

becoming protein deficient. The reality is that when you eat a whole food plant-based diet based on fruit, vegetables, whole grains, and legumes, about 10% of your total calorie intake will be from protein, which is just what our bodies need. And, there is evidence that consuming too much protein can actually be harmful in many ways, especially when it comes from animal sources.

Don’t We Need Dairy For Calcium?

Just as with protein, it is not difficult to get enough calcium—you just need to eat whole, plant-based foods. Calcium, like iron, magnesium, and copper, is a mineral. It is found in the soil, where it is absorbed into the roots of plants, and it’s abundant in all whole plant-based foods.

Should We Avoid Processed Oils?

Processed oils follow essentially the same model as processed sugar, which is also pressed from plants. All of the important nutrients, including protein,

carbohydrates, vitamins, minerals, fiber, and water, have been thrown away. So olive oil really is not a health food, and neither is coconut, grape seed, flaxseed, or any other oil. Importantly, processed oils have a negative impact on our blood vessels, and increase the risk of heart disease. Plus, oil of any kind has more calories per gram than any other food, and excess calories from fat get stored as fat, no matter what type of fat calories you consume. Without any fiber or water in it, oil lacks the bulk that signals to our senses how many calories we have eaten, which virtually guarantees we consume more calories than we need or intend.

Adapted from: http://www.forksoverknives.com

- Vicki Brett-Gach, Master Vegan Lifestyle Coach, Plant-Based Culinary Instructor, and Certified Personal Chef

Foreword

It is my husband’s Plant Perfect program Paul has followed with such success these past 6 years. When he resolved his health crisis, he wanted to do something good and BIG to help his family, his friends and the world know that there are health options and that reclaiming health through nutrition is the best gift to give yourself.

From the first ad in the paper inviting people with health concerns to come to his house, the PBNSG (Plant Based Nutrition Support Group) meetings have grown to 6,700 people (as of now). In those six years, the passion and excitement he has created among his participants and many volunteers is palpable! There is simply no one like Paul to organize, persevere, and create passion around the power of food.

This PBNSG cookbook, Perfectly PlantBased, is another example of Paul at his best. When PBNSG reached out to their talented chefs, almost everyone eagerly responded YES!

It is to the benefit of all cookbook readers that they responded positively. We just received a preliminary email copy

and are SO impressed at the variety and excitement the recipes create about food. How will there be enough time to make all these incredibly tempting recipes?

The exciting thing about this book is that it directly relates to heart disease patients. It is such a relief to feel confident that there will not be any recipes with oil or meat or dairy. In fact, all of the recipes are truly Plant Perfect without nuts and avocados and very little added salt or sugar. It is truly a treasure house of exciting eating!

If Paul has his way, and with the help of Lisa Smith, Dr. Breakey, and all the PBNSG volunteers, the tipping point to plant-based eating will happen because they have found the secret: community! All restaurants will offer plant-based options based on the PBNSG cookbook and the health of this country will be the envy of the world with PBNSG leading the way.

Ann Crile Esselstyn, Author with Jane Esselstyn of The Prevent and Reverse Heart Disease Cookbook.

Paul Chatlin's Story

My dream 5 1/2 years ago was that THE WORLD MUST KNOW MORE ABOUT NUTRITION! After all, if it were not for my cardiologist, who knew about the benefits of nutrition before pills or procedures, I would not be writing this article. I would not have a stage on which to spread the Plant Based Nutrition Support Group (PBNSG) message of the power of nutritional health. What I would have is a 10 inch chest scar from heart surgery, with the expectation of more surgeries in the future. I would be on medication with all the side effects, and I would be on the path to continuing my families long history of heart disease. You see, my dad and all of his brothers had bypass surgery in their 50’s. Two never made it through the surgery, one was never the same person and my father cried in pain for 4 days. It was the only time in my life that I saw tears in his eyes.

With so many great stories to share, I still believe the best one is my personal story because it serves as the springboard for one of my proudest accomplishments to date...PBNSG.

My name is Paul Chatlin. I was born in Detroit, Michigan and have lived in West Bloomfield, Michigan since 1971. I am 61 years old. In May of 2013, I was diagnosed with heart disease. One artery was 100% blocked and two others were 65% blocked. Add to that leaky valves, an enlarged heart, thickening of the right side of my heart, a left bundled branch block and heart murmur. Suffice it to say that I was in seriously bad shape. I could not walk more than 7 steps without excruciating pain in my chest. They did not know if I needed a heart transplant or by-pass surgery. I kept praying that this was not happening to me! I had always heard from my local doctor that heart disease was in my genes. I promised that if I

could find a way to not have this surgery I would give back to others. I called it a “gurney promise.” After the heart catheter procedure, a heart transplant was ruled out. I needed triple by-pass surgery. My cardiologist gave me two options: bypass surgery or try a lifestyle change called “Plant-Based Nutrition” (PBN). I have 3 sons, so when given the choice of surgery or a nutritional change, I decided then I had to make the jump the next day to whole food plant-based eating.

When I said I would try anything other than by-pass surgery, he picked up his cell phone while I was being wheeled toward surgery. He was calling Dr. Caldwell Esselstyn who picked up the phone at 11pm to talk to my doctor. I never knew that Dr. Esselstyn was his mentor in medical school. I was handed the phone and heard Dr. Esselstyn say “go on home and I will call you in the morning.” As I look back, I realized that this was the first time I met my cardiologist and Dr. Esselstyn. Quite

a leap of faith! At 8am the next morning, Dr. Esselstyn called me and spoke to me for an hour. Thus began my Plant-Based Nutrition transition. After just 3 weeks on a whole food plant-based diet, my angina disappeared. My cholesterol levels dropped from 347 to 92 in just one year. I have lost 75 pounds, kept it off, and I feel great! That was just 6 years ago. I have never felt better! I was given a miracle! My motivation to lead this lifestyle was for the love of my sons and out of respect and love for my father and uncles. By the way, last year my wife and I paid close to $2000 in medical insurance, and I only spent $188 in medical bills. Why? WFPB!

I was actually given 3 miracles. 1) Getting into the Cleveland Clinic in just three weeks. 2) Being assigned to a doctor (it could have been so many other doctors) whose mentor was Dr. Caldwell Esselstyn. I still can’t call him Essy even though he has given me permission! 3) Dr. Esselstyn picking up the phone so late that night.

IT WAS TIME TO GIVE BACK!

I attended a Plant-Based Cooking Class hosted by the Esselstyns. After all, I was not a cook and did not have a clue about this lifestyle change. The cost was $975.00. I tried to have my insurance company reimburse me but was denied. After escalating to the highest level, I was told I was denied because they did not have a pay code assigned and they suggested I work with the legislature for any hope of future change. I kept asking them “would they rather cut a check for $125,000 for bypass surgery or reimburse me $975.00 so I can learn how to cook plant-based meals to insure I never have one?” Right then I knew the system was broken and I needed a bigger voice. The Plant Based Nutrition Support Group was born.

My doctor told me I needed 60-90 days of bed rest to help shrink my enlarged heart and he believed this would stop my valves from leaking. During my bed rest

depression started to creep into my life. I am a dreamer, so depression and negative thoughts were very new to me. I felt as though I was all alone. I decided to put a small ad in the local paper inviting anyone who was interested to hear my story, see my cupboards and be connected to me. The ad read something like this:

I would like to share my experience with any person in our community who may be considering a nutritional change before pills or procedures. Who should consider this type of nutritional change? Any person who has had bypass surgery and hopes that a change in eating habits may prevent additional surgery. Any person who is in need of bypass surgery but would like to change their diet to whole food plant-based in hopes of not needing surgery (like me). Any person whose family has a history of heart disease and wishes to alter their current diet to possibly avoid health issues down the road. Any person with Type 2 Diabetes. Any person who would like to try a weight loss program that does not starve you and is sustainable.

In just 2 days 20+ people contacted me and I invited them to my house. What a wonderful evening we had. Some of these wonderful people are still PBNSG members today.

Each person who attended felt just like me, alone but hopeful. I did this the following month and another 20 people attended. I thought we must start a whole food plant-based support group to help others. I contacted all of the current Chiefs of Cardiology in our area. I asked them to give me three names of cardiologists that may be interested in educating our community on the benefits of Whole Food Plant-Based Nutrition. They gave me 3 names. Dr. Joel Kahn was the only one that was repeated by all three, so I called him and we met. It was like at first site. That day Dr. Kahn agreed to assist me on this journey.

Paul Chatlin's Story Continued

In February of 2014, we held our first Plant Based Nutrition Support Group meeting. I thought that 20 - 40 people would be a great showing; 123 people attended and 23 people signed up as volunteers! The meeting was held at Beaumont Hospital in Royal Oak, Michigan.

On March 24, we held our second meeting. I thought there would be a significant drop off of participants, but I was wrong! We had over 143 people attend. What was interesting was that of the 143 people, 44 of them were new faces. This meant that we now had over 260 people in our support group and 20 volunteers. In both April and May of 2014 we continued to grow and to date we have over 6700 members and over 100 volunteers. We also moved our meeting location to two High Schools in Birmingham, MI, and built an online presence with thousands of followers and email subscribers.

We have made even greater strides in hopes of making an even greater impact...

• Our proprietary medical course material has been presented to Wayne State University Medical School. The authors were 1st and 2nd year medical students from Wayne State University, Eastern Michigan University, Oakland University, Michigan State University, and the University of Michigan medical schools.

• PBNSG has relationships with the owners of 30 local restaurants in metro Detroit with special plant-based compliant menus for our members.

• We conduct over 46 educational classes per year with half of these being cooking classes.

• We have 40 Small Groups, and counting, state-wide (with plans to expand nationwide in 2020) for members who are new to a whole food plant-based diet and want a safe place to discuss their journey.

• We have created a proprietary plantbased manual called Healthier Together which includes 80+ pages of how to start a plant-based support group in your city. This came from my personal diary over a two year period.

• I have had the honor and privilege to speak to over 6500 medical students over the past 4 years. Think about what world changes could occur if just 10% of those future doctors use nutrition as the first line of health improvement before pills or procedures. The number of lives impacted could be in the millions since most doctors practice for 30+ years and see 20+ patients a day. Each success will be talked about and shared, therefore by default the beneficiaries would be our planet and animals.

• PBNSG was selected to host the National Pre-release of the documentary Eating You Alive.

• In 2017 we started a new initiative called doctors teaching doctors. Four local doctors have offered to teach any doctor, nurse or health professionals the benefits of a whole food plant-based diet. This is led by Dr. Robert Breakey. Seventy three doctors have attended with several more on the waiting list. With more resources, it is our hope that Doctors Teaching Doctors would be a program that is available in every city and every state. No more excuses about not learning nutrition in school, let PBNSG teach you!

• Over the past 2 years I have spoken at 24 General Motors locations and 20 Beaumont Hospital locations. You see, I am a dreamer! It was my sincere hope that if just one hospital or large corporation would adopt a whole food plant-based diet, not only would their productivity and bottom line improve, but their peers would follow suit.

Paul Chatlin's Story Continued

WHAT CAN YOU DO?

Please help me help others. Join our group, make a positive life change yourself, and then help others by supporting PBNSG. If you would like more information on our group, please see our website www.pbnsg.org to learn more.

We offer education, events, nutritional tours, exercise, fun, and much more. Though no one can go backward and start over, anyone can start now and craft a brand new ending.

Discussion points:

1. Hospitals are a place of healing. So why aren’t there any WFPB meal options at most hospitals? Take a look at the cafeteria, walk the halls and see the health of the employees. Something is really wrong and changes must be made. Why are politics and the bottom line getting in the way of human health? When people are healthy their productivity improves and is consistent. Take that bottom line!

2. No doctor should ever say that they do not know about the benefits of nutrition before pills or procedures. They are our healers. The world holds them in the highest regard. They owe it to us, their customers, to know the best health options available. Something is really wrong and changes must be made. It is up to us to challenge our doctors about learning the health benefits of nutrition.

3. Whole Food Plant-Based Nutrition is truly a lifestyle change. Sounds almost funny to say that you must be committed to your health. This should be the #1 goal of every human!

4. PBNSG, for all the good we try and do every day, still requires monetary support to grow our reach and impact. With that said, we are looking for sponsors, donations and kind financial help to share this message. Please contact me at paul@pbnsg.org or go to www.pbnsg.org to donate. We need your help!

5. Join us in advocating for our future doctors to receive nutrition education while in medical school.

6. The greatest Plant-Based minds agree on the health benefits of WFPB. So why can’t we all figure out a way to have a single voice. Let’s link all of our sites together and be Together as One! Our voices will be heard a little louder.

7. Who will be the next Dr. Campbell or Dr. Esselstyn? We must continue to show scientifically that this is the way we were meant to eat.

8. Interestingly I start every discussion with “Please raise your hand if you love or know someone who has heart disease, diabetes or is obese". Everyone raises their hands. The system is broken. What will it take to fix it?

9. There are many great movies and books written about our health. Yet, more people are getting sick. Our efforts should be in building sustainable support groups throughout our nation. Our voices would be heard.

10. You must always meet people where they are. Encourage small changes if that is what is needed. Big changes if they are up to it. No judgement!

Beans And Legumes:

• Dry lentils (green, red or black), split peas, dry beans of your choice (black beans, pinto beans, chickpeas, kidney beans, navy beans)

• Canned beans for convenience (chickpeas, black beans, kidney beans)

Refrigerated Beans:

• Low-fat tofu, tempeh, miso (refrigerated section is below)

Dry Grains, Rice And Pastas:

• Quinoa, farro, barley, oats, popcorn (for your air popper!), whole wheat pasta, chickpea pasta, wild rice, long grain brown rice

Seeds:

• Seeds of your choice: chia seeds, hemp seeds, milled flaxseed

A Variety Of Herbs And Spices:

• Salt, black pepper, cayenne pepper, cinnamon, cumin, chili powder, oregano,

basil, parsley, thyme, sage, rosemary, bay leaf, cardamon, curry powder, apple pie spice, pumpkin pie spice, onion powder, garlic powder

A Variety Of Vinegars:

• Apple cider vinegar, rice wine vinegar, red wine vinegar, white vinegar, balsamic vinegar, champagne vinegar

Sweeteners:

• Fresh dates or fruit, maple syrup, date sugar, black strap molasses, pomegranate molasses

Flours:

• Whole wheat (whole grain), oat flour. tapioca flour, chickpea flour

Dried Fruit:

• Dates and raisins, other dried fruit with no added sugar

A Variety of Herbal Teas:

• Hibiscus tea is the highest in antioxidants!

Whole Food Plant-Based Pantry Staples Continued

Pantry Vegetables:

• Onions, garlic, sweet potatoes, other potatoes

Sauces:

• Ketchup, BBQ (no processed sugar or oil added), mustard, Dijon mustard, vegan Worcestershire, hot sauce

Canned Items (BPA free cans):

• Low sodium vegetables in water

• A variety of beans

• Diced tomatoes, tomato sauce, tomato paste.

• Canned jackfruit

• Low sodium vegetable stock

Miscellaneous:

• Nutritional yeast

• Liquid aminos

• Low-sodium soy sauce

• Tamari (low-sodium)

• Cornmeal

• Cornstarch/arrowroot powder

• Baking powder

• Baking soda

• Baker’s yeast

• Lemon and lime juice

• Salsa

• Coconut aminos

Refrigerator Items:

• Any fresh fruit: apples, pears, peaches, plums, oranges, grapefruit, grapes, strawberries, blueberries, blackberries, raspberries, kiwi, mango, pineapple, avocado, etc.

Low-fat, Unsweetened Non Dairy Milk:

• Almond milk, flax milk, hemp milk, oat milk (all should be unsweetened)

Any/All Fresh Vegetables:

• Romaine lettuce, kale, Swiss chard, spinach, parsley, tomatoes, stoplight peppers, carrots, celery, zucchini, cucumber, nappa cabbage, purple cabbage, bok choy, green beans, snow peas, corn on the cob, mushrooms, etc.

3 Breakfast Quinoa With Cherries.....18

3 Omelet with Sprouted Chickpeas.....19 3 Sunday Morning Pancakes.....20

3 Vegetable Chickpea Quiche 21 3 Apple-Cinnamon Muffins 22

3 Banana Berry Baked Oatmeal.....23

3 Cinnamon Pancakes With Blueberry Date Syrup.....24 3 Savoury Oatmeal.....25 3 Banana Oat Pancakes With Fruit.....26

Photos by Harshal S. Hirve on Unsplash

Photo by veeterzy on Unsplash

Photo by Jeremy Ricketts on Unsplash

Breakfast Quinoa With Cherries

Quick cooking quinoa is the perfect answer for breakfast in a hurry.

Servings: 4

2 c quinoa, rinsed and drained

½ tsp sea salt

1 c chopped dried apricots

2 c fresh or frozen cherries, sweet or sour

1 tsp cinnamon

Pinch nutmeg

Zest and juice of one lemon

1. Bring 4 c water to a boil over high heat. Add the quinoa and salt. Cover the pot, bring the mixture back to a boil, reduce the heat to medium, and cook for 15 minutes.

2. Add the apricots, cherries, cinnamon, and nutmeg, and cook another 5 minutes. Add the lemon zest and juice.

By Del Sroufe

PHOTO BY MONIKA GRABKOWSKA ON UNSPLASH

Omelet With Sprouted Chickpeas

I love this recipe because it’s moist, fluffy and has great texture.

Servings: 4 omelettes

1 c sprouted chickpeas (about 1/2 c dry chickpeas)

1 tbsp ground chia seeds

1 tsp turmeric

1 tsp oregano

1/2 tsp garlic powder

2 tbsp nutritional yeast

1/4 tsp Himalayan salt or kala namak black salt

2/3 c water

A bunch of fresh parsley or coriander

1. First, soak the chickpeas overnight or about 12 hours. Then, rinse/drain and leave in a sieve covered with clean cloth until visible sprouts emerge from the chickpeas (which takes about 12 hours). If possible, rinse the chickpeas several times daily.

2. Next, add 1 c of sprouted chickpeas along with all the other ingredients (except fresh parsley) into a blender or mixing beaker. Blend until you have a homogeneous batter. Don’t worry though; it’s not supposed to be silky smooth.

3. For frying: place 2 tbsp (or one heaping tbsp) of batter onto hot non-stick pan and pat it into a 4 inch circle.

4. Once it’s cooked on top (which takes about 6 minutes on gas stove with medium heat), flip the omelette over and fry for about 3 more minutes. Then, place the omelette on cooling rack or plate and repeat until the batter is finished.

5. For baking: place all four omelettes on a baking sheet lined with parchment paper (divide the batter into four and ladle it onto baking sheet). Pat the omelettes into 4 inch circles using a spoon and bake at 350°F for 25 minutes. Let cool before you try to separate them from the parchment paper.

By Nele Liivlaid

Sunday Morning

Pancakes

These are so tasty you can eat them any day of the week!

Servings: 2 (6 pancakes)

1 c of oat flour

1/4 c of white whole wheat flour or buckwheat (you can use all oat flour, too)

1 flax egg (mix 1 tbsp of ground flaxseed meal with 3 tbsp of water, and chill in fridge for 5 minutes to set)

1/2 tbsp baking powder

1 tsp baking soda

1/4 tsp salt

1/2 c applesauce

1 c plant milk of your choice or water (I like oat milk.)

1/2 tsp vinegar

1/2 tsp vanilla

1. Preheat oven to 375°F.

2. Cover a baking sheet with parchment paper.

3. Make the flax egg and put it in the fridge for 5 minutes.

4. Combine the vinegar into the plant milk.

5. Combine all ingredients including the flax egg into the plant milk and mix well.

6. Scoop 1/2 c of batter onto parchment paper, repeat leaving a little space between the pancakes.

7. Cook for about 10 minutes depending on your oven.

By Lauren Bernick

Vegetable Chickpea Quiche

Here is my tried and true veggie quiche recipe. Very filling and very tasty! Enjoy!

Servings: 12 muffins

8 oz mushrooms, sliced thin

1 onion, chopped fine

1 zucchini, chopped small

1 red pepper, chopped small

1 bunch baby spinach, steamed and chopped

1/4 c fresh parsley, chopped

2 1/4 c chickpea flour

2 tbsp nutritional yeast

1 tsp pink salt

1/4 tsp freshly ground pepper

3 c water

1. Preheat the oven to 350°F.

2. Heat a nonstick saucepan over medium heat and splash with a tbsp of water. When the water sizzles add the onion and sauté for 3 minutes, then add the mushrooms, zucchini and the red pepper, sautéing for another 3 minutes or until the vegetables are soft. Add the spinach, cover the pan and steam for 2 minutes. Add the fresh parsley. Turn off the heat.

3. In a large bowl whisk together the chickpea flour, nutritional yeast, pink salt, black pepper and the water.

4. Line a 12 c muffin pan with paper liners. Divide the vegetables evenly between the molds. Add the chickpea flour mixture to the top of each muffin mold. Bake at 350°F for 20 minutes or until the tops are firm and lightly golden. Allow to cool for 10 minutes and serve warm or at room temperature.

By Debra Walter

PHOTO BY SVEN BRANDSMA ON UNSPLASH

Apple-Cinnamon Muffins

These low fat apple-cinnamon muffins make a delightful breakfast or mid-morning/afternoon snack with tea or coffee.

Servings: 6 muffins

2/3 c raw buckwheat, soak

2/3 c oat bran

1 big ripe banana

3 tbsp unsweetened applesauce

2 tsp cinnamon

1/4 tsp Himalayan salt

1 1/3 c naturally sweet plant milk (oat or rice)

2 tsp aluminium free baking powder

3.5 oz apple cubes, add later

1. Firstly, soak buckwheat overnight (or all day or at least 6 hours). Rinse and drain.

2. Heat oven to 350°F.

3. Next, put all ingredients except baking powder and diced apple in blender and blend until smooth batter is formed.

4. Now, blend in baking powder. Then mix in (DON’T BLEND) apple cubes.

5. Finally, divide the batter between 6 muffin forms and bake for 40 minutes until the muffins are golden.

Tips for my apple-cinnamon muffins:

1. Make smaller muffins by dividing the batter between 8 muffin cups and bake for 35 minutes.

2. Next, make sure not to overload the muffin batter with apple cubes or they’d turn out too moist inside. Should you have a bit more than 1 c of apple, cut bigger chunks and add them on top of each muffin.

3. Furthermore, you can freeze the leftovers and heat your muffin in the oven whenever necessary. This way you save yourself a lot of meal prep hassle during the week.

By Nele Liivlaid

Banana Berry Baked Oatmeal

This tried, tested and true recipe is sure to please!

Servings: 12 large squares

3 c oats (gluten-free)

1/2 tsp sea salt (as desired)

1 1/2 tsp baking powder

1 tbsp ground cinnamon

3 c non dairy milk of choice

1 tbsp pure vanilla extract

3/4 c packed pitted Medjool dates

4 c mixed berries, divided

2 c banana slices

1. Preheat the oven to 350°F. Use a 9 x 13 non-stick baking dish or line with parchment paper.

2. In a large bowl mix the dry: oats, salt, baking powder, cinnamon.

3. In a blender add non dairy milk, vanilla, and dates. Blend until smooth.

4. Add the wet to the dry and mix until well combined. Fold in the banana slices.

5. Sprinkle 2 c of the mixed berries on the base of the prepared pan.

6. Pour the batter on top. Spread evenly. Pound on counter to release air bubbles.

7. Top with balance of berries, press in slightly.

8. Bake 50 - 60 minutes or until a toothpick comes out clean. It will bounce back when you touch it if it is done. Cool in the pan on a cooling rack for 10 plus minutes. The longer it cools, the firmer the slice. Slice and serve! Store leftovers in the fridge or freeze and enjoy later.

By Christa Clark

Cinnamon Pancakes With Blueberry Date Syrup

These are so fluffy and tender – they always disappear quickly at my house.

Servings: makes 11 or 12 pancakes

Pancakes:

2 ripe bananas

2 c rolled oats

1 c unsweetened non dairy milk

3 tbsp date syrup (or maple syrup)

1 tsp baking powder

1 tsp cinnamon

1 tbsp vanilla pinch of salt

Blueberry Date Syrup:

1 1/2 c fresh or frozen blueberries

6 tbsp water

3 Medjool dates, pitted

1. Place in a food processor or high powered blender the bananas, oats, milk, date syrup, baking powder, cinnamon, vanilla, and salt. Blend until smooth.

2. Heat a large skillet or non-stick griddle over medium high heat.

3. Pour 1/4 c of batter onto the griddle for each pancake, allowing room between pancakes for flipping. These pancakes cook fast! After about 2 minutes, when small bubbles appear in the center of the pancakes, quickly and carefully flip to other side.

4. Allow to cook on the second side only about another minute or two, until golden. Remove pancakes from griddle and serve warm with Blueberry Date Syrup.

Blueberry Date Syrup:

1. Place berries, water, and dates in a high powered blender, and process until smooth. Drizzle over the pancakes or serve on the side. Top with additional fresh berries, if desired.

By Vicki Brett-Gach

Savoury Oatmeal

Servings: 2 – 3

1/2 red onion, diced

6 cremini mushrooms, diced

1 small zucchini, sliced in half moons

1 1/2 c broccoli, diced

2 1/2 c water

1 c rolled oats

1/2 tbsp tamari (optional)

1/2 tbsp curry powder

1 tsp ground coriander

1/2 lemon, juiced

1. Place a large skillet over medium-high heat. Add onion, mushrooms, zucchini, and broccoli. Cover with a lid and dry-sauté for 3 minutes, stirring occasionally.

2. Add the water and rolled oats. Bring the water to a boil and then turn the heat to low.

3. Let simmer for 4 - 6 minutes until the oats reach your desired consistency.

4. Stir the tamari, spices, and lemon into the oatmeal. Serve warm.

Tip:

1. Stores 6 days in fridge.

By Katie Mae

Banana Oat Pancakes With Fruit

Servings: 3 - 4

2 1/2 c gluten free oats

2 medium ripe bananas

1 1/2 c non dairy milk

2 tsp baking powder

3/4 tsp cinnamon

1 tbsp date sugar (maple syrup okay)

1 pinch salt (optional)

1. Add oats to food processor, blend on medium until oats turn into oat flour.

2. Add all ingredients into food processor and blend until mixed thoroughly into a batter.

3. Let batter stand at least 10 minutes or so in order for oats to absorb liquids.

4. Preheat pan. Use a good non-stick pan (hard anodized is best) – turn on a little lower than medium heat.

5. Use a 1/4 c scoop per pancake. These pancakes are dense and it takes a little while for the oats to cook. If your stove top cooks hot, you are better off turning it down a bit and being patient. (Especially if using a gas range.) These are not “5 minute” flap jacks and take a while to cook. About 6 minutes per side.

By Jeff Tritten

3 Party In Your Mouth Salad.....28 3 Citrus-Infused 50-50 Salad.....29 3 Timaree’s Crazy Salad Base 30 - 31

3 Chipotle Black Bean Macaroni Salad 32 3 Pear Infused Rice Salad 33 3 Rainbow Kale Salad.....34 3 Watermelon Salad With Cherry Tomatoes And Fresh Mint.....35 3 Veggie-Packed Salad Dressing.....36

3 Strawberry Spinach Salad With Creamy Poppy Seed Dressing.....37

3 Creamy Crunchy Potato Salad.....38

3 Roasted Beet And Citrus Salad.....39

3 Sautéed Tomato And Lentil Salad 40 3 Timaree’s Refreshing Mango Lime Dressing 41

3 Orange Miso Dressing 42 3 Apple-Jicama Slaw.....43

Photos by Harshal S. Hirve on Unsplash

Photo by veeterzy on Unsplash

Photo by Jeremy Ricketts on Unsplash

Party In Your Mouth Salad

Straight from the garden salad.

Servings: 2 - 3

Prep time: 10 minutes

4 c spinach, sliced

1 c broccoli florets

10 cherry tomatoes, cut in half

1 c sliced carrots

1 c diced cucumbers

1 c sauerkraut

5 strawberries sliced

1 small Pink Lady apple, diced

1. Prep all vegetables and fruits, slicing spinach on a cutting board. Add all ingredients to a bowl, mix with a large spoon, and enjoy.

By Chelly

PHOTO BY REINALDO KEVIN ON UNSPLASH

Citrus-Infused 50-50 Salad

This refreshing salad is basically 50% fruit and 50% veggie, and will likely be the most refreshing dish served at your next BBQ or picnic and just might become a regular part of dinner on those toasty evenings!

Servings: 8 c

4 c watermelon, 1/4 inch dice

4 jicamas, well peeled and cut into 1/4 inch dice

Zest from 1 orange

1/2 c fresh orange juice (from about 1 1/2 oranges)

Zest from 1 lime

1/4 c fresh lime juice (from about 1 1/2 limes)

1/2 tsp ground black pepper

1/4 - 1/3 c fresh mint leaves (torn into tiny pieces)

Salt to taste (dash - optional)

1. Make a dressing in a small bowl by whisking together the zest from orange and lime, orange juice, lime juice, and black pepper. In a large bowl, combine watermelon, jicamas and mint, drizzle with all of the dressing and carefully stir until well combined.

Tips:

1. Be sure to peel all of the skin off of the jicamas, including the fibrous layer underneath the tough skin, so that only the white flesh remains.

2. Always zest citrus with a microplane BEFORE squeezing the fruit for juice.

By Timaree Hagenburger

Timaree’s Crazy Salad Base

This salad base has become my staple lunch, as I prepare it on Sunday and divide it up into containers, two for each day (one for me and one for my husband).

Servings: 10

1 bunch Lacinato kale

1 - 2 bunches of purple/red kale –

2 if small (remove stems, but keep them to chopped finely)

1 bunch scallions (green onions)

5 - 9 stalks of celery, with leaves

1 large bunch of parsley

Reserved kale stems

16 oz container of organic mixed salad greens

1 package of broccoli slaw (10 - 12 oz)

1. Thoroughly rinse kale, parsley and scallions in ice cold water. Remove excess water (I use a salad spinner) and refrigerate in a paper towel.

2. Finely chop the celery, kale stems, and scallions adding each to a bowl large enough to allow tossing. Shred kale and add a bag of “Broccoli Slaw or Rainbow Salad”. Add to salad and toss well.

3. Prior to serving, add "hearty" toppings of your choice, particularly any legume or root vegetable.

Hearty Toppings:

1. Legumes: Any cooked (and/or sprouted) legume: black beans, kidney beans, garbanzo beans, black-eyed peas, pigeon peas, lentils

2. Whole grains: Any cooked (or sprouted) whole grain: quinoa, brown rice, wild rice, black/purple rice, whole wheat couscous, bulgur, teff, amaranth, wheat berries

3. Fruit: Diced fresh fruit – apple, orange, Fuyu persimmon, blueberries

4. Dried fruit: raisins, cranberries, goji berries

5. A few more vegetable options to add to your salad the morning you plan to eat it: pickled red onions, zucchini, cucumber, chopped fresh tomato, basil, cilantro, avocado and/or diced mango…

By Timaree Hagenburger

Timaree’s Crazy Salad Base Continued

Chipotle Black Bean Macaroni Salad

I make this spicy version of my favorite macaroni salad in the winter because the chipotle pepper is so warming.

Servings: 4

2 c elbow macaroni

1 12-oz package extra firm silken tofu

1 chipotle pepper in adobo sauce

1 large red bell pepper, diced small

1 c cooked black beans, rinsed and drained

1 c fresh or frozen corn

1 medium red onion, diced

Zest and juice of 1 lime

1/4 c chopped cilantro

1 tsp toasted, ground cumin seeds

Sea salt and black pepper to taste

1. Cook the macaroni according to package directions. Drain and rinse with cold water to cool.

2. Puree the silken tofu with the chipotle pepper in a food processor or blender until smooth and creamy. In a large bowl, combine the cooled macaroni, the pureed tofu mixture, black beans, corn, red onion, lime zest and juice, cilantro and cumin.

Season with salt and black pepper.

3. Chill for at least 2 hours.

By Del Sroufe

PHOTO BY HERMES RIVERA ON UNSPLASH

Pear Infused Rice Salad

Servings: 6 c

2 1/2 c vegetable broth

1 c brown rice

2 large pears; ripe, but not yellow; avoid hard green pears

1 large sweet onion diced

1-inch ginger stem pulverized

2 c frozen organic mixed vegetables

1 can well rinsed and drained black beans or sesame ginger infused tofu cubed 2 tbsp tamari or coconut aminos 1/4 - 1/2 c fat free pear balsamic dressing

1. Place vegetable broth and rice in a saucepan. Bring to a boil; cover and simmer for 2030 minutes, until all liquid is absorbed.

2. While the rice is cooking peel, core and dice pears.

3. Place a small amount of vegetable broth into a frying pan.

4. Healthy sauté onions and ginger until the onions are translucent.

5. Then, put in pear dices with the onions and ginger; frequently stir until caramelized and browned. Remove pears once they are tender but not mushy, along with onions and ginger.

6. Take remaining vegetable broth and place in carmelized pan and deglaze. Place mixed vegetables in the frying pan until they are thoroughly cooked.

7. In a large bowl, place the rice, pear mixture, cooked mixed vegetables and black beans. Fold in the tamari or aminos and dressing. Mix well.

Tips

1. Can be served warm or cold.

2. You can add natural no sugar pear juice to increase the sweetness.

By Denise Kling-Pelto

Rainbow Kale Salad

Servings: 6 - 8

Salad:

5 c chopped kale

4 c chopped Napa cabbage

1/2 c shredded carrots

1 c diced red pepper

1 c chopped scallions

2 c (1 whole) diced mango

Fresh lime juice

Dressing:

6 tbsp good quality balsamic vinegar

4 tbsp Dijon or spicy mustard

1 1/2 tbsp maple syrup

1 - 2 garlic cloves, smashed and minced, about 1 tbsp

1. Cut mango and drizzle with some fresh lime juice. This will prevent it from oxidizing and turning brown. It also makes the flavor pop!

2. Place all salad ingredients into a bowl and toss. An alternative would be to massage some of the greens with some of the dressing to make them softer in texture. If doing this, add the rest of the ingredients after you rub the dressing into the cabbage and kale.

3. Place salad dressing ingredients into a canning jar and shake, or place into a blender and blend.

4. Serve salad dressing along-side salad, toss to serve. Remaining dressing keeps well in the fridge.

By Jessica Meyers Altman

Watermelon Salad With Cherry Tomatoes And Fresh Mint

Servings: 3

1/2 small watermelon, diced (18oz)

2 c arugula, spinach or mixed greens (4 oz)

1/2 c cherry tomatoes, halved (4 oz)

2 tbsp lime juice

3 tbsp minced fresh mint

Freshly ground black pepper to taste

1. Add the watermelon, arugula, cherry tomatoes, mint and lime juice to a large bowl. Toss well.

2. Chill the salad in the refrigerator for 15 minutes before serving.

3. Plate the salad. Sprinkle on the black pepper.

By Katie Mae

Veggie-Packed Salad Dressing

I love this lean yet hearty and flavourful dressing that is perfect on salad bowls and even with pasta and rice dishes.

Servings: 10

2 small or 1 medium eggplant (about 600 g, 21 oz)

2 medium or 1 big summer squash (about 600 g, 21 oz)

1 medium carrot (about 100 g, 3.5 oz)

8 tbsp nutritional yeast

1 tsp garlic powder

1 tsp turmeric

Juice of one medium lemon

Black salt or Himalayan salt and black pepper to taste Enough water for desired consistency (I ended up adding 2 1/2 c)

A few drops of stevia (optional)

1. First, slice the veggies, and place them on a baking sheet lined with parchment paper. Bake at 200°C (390°F) for 40 minutes. Let cool a bit.

2. Next, add all ingredients into blender. Use a tamperer to push the mass down and get the juices out of veggies. Process the ingredients until smooth. Add water gradually.

By Nele Liivlaid

Strawberry Spinach Salad With Creamy Poppy Seed Dressing

I make this salad when strawberries are available locally at the Farmer’s market. They are fresher and more flavorful than those grown out of season and flown across the country to my local grocer.

Servings: 4

8 c fresh baby spinach (or baby kale)

1 pint fresh sliced strawberries

1 small red onion, thinly sliced

1 carrot grated

Poppy Seed Dressing to taste (recipe follows)

1. Combine all ingredients in a large bowl and toss well.

Creamy Poppy Seed Dressing:

12 oz package firm silken tofu (low fat)

3 - 4 tbsp maple syrup

1/4 c apple cider vinegar

3 tbsp poppy seeds

1 tbsp prepared mustard

1 tsp onion powder

Zest of 1 orange

1/2 tsp sea salt, optional

Pinch black pepper

1. In the bowl of a food processor place all ingredients. Process until smooth and creamy.

2. Store in an airtight container in the refrigerator for up to 10 days.

By Del Sroufe

PHOTO BY ANNA TUKHFATULLINA

PHOTOGRAPHER/STYLIST ON UNSPLASH

Creamy Crunchy Potato Salad

Servings: 4 – 6 c

Salad Base:

8 medium Yukon Gold potatoes, peeled and diced 1/4 inch cubes

2 green onions chopped

2 stalks of celery chopped

2 radishes diced small

1 green pepper diced small (I like the slight bitter of a green pepper, but you can use any color you like.)

1/2 c sweet pickles diced small

Salad Dressing:

1 pkg lowfat silken tofu

1 tbsp spicy or horseradish mustard

1/4 c pickle juice from pickles

1 tbsp parsley (fresh is best) chopped

Garnishes

Paprika to sprinkle on top 1 - 2 parsley sprigs for garnish

1. Peel and dice potatoes. Place diced potatoes into a large kettle.

2. Cover the diced potatoes with water (about 1 - 2 inches above the top layer). Bring to a boil.

3. Simmer for about 15 - 20 minutes. You want them tender, but NOT mushy.

4. While the potatoes are cooking start chopping all the vegetables.

5. Place the vegetables in the bottom of a bowl large enough to hold up to 6 cups.

6. Remove diced potatoes from the stove when tender.

7. Drain diced potatoes by placing them in a colander and run cold water over them. (To stop cooking.)

8. Once cooled and drained, place over the vegetables.

9. Take out your blender. Place all the salad dressing ingredients and blend until smooth.

10. Once blended pour about 1/2 on the potato vegetable mixture. Toss without mushing.

11. Add more or all the dressing until you achieve your desired creaminess.

By Denise Kling-Pelto

Roasted Beet And Citrus Salad

Pairing beets with citrus like clementines helps to minimize some of the earthy flavors that some people do not always enjoy in beets while emphasizing their natural sweetness. For a variety of color, feel free to use a mixture of red and golden beets, which will only make the salad that much more beautiful.

Servings: 4

3 medium-sized beet roots, washed well and sliced in half

4 c arugula

4 c baby spinach

4 clementines, peeled and segmented

1/4 c balsamic vinegar

1/4 c prepared yellow mustard

Juice and zest of 2 medium oranges

Ground black pepper to taste

1. Preheat your oven to 375°F. Place the beets, cut side down, in a baking dish and add about 1/4 c water. Cover tightly with aluminum foil and place in the oven. Bake for 1 hour.

2. Remove from the oven, take off the aluminum foil, and allow to cool so that the beets are comfortable to handle. Using your fingers, gently peel off any of the skin of the beetroot that may have become loose and peeled away from the beet itself. Dice the beetroot and place in a large bowl.

3. Add the arugula, spinach, and clementine segments.

4. In a small bowl, whisk together the vinegar, prepared mustard, orange juice and zest, and ground black pepper. Pour over the vegetables, and gently stir to combine. Taste for seasoning, adding more ground black pepper if desired.

5. This salad can be served room temperature, or chilled in the refrigerator before serving.

By Anthony Dissen

PHOTO BY NATALIA FOGARTY ON UNSPLASH

Sautéed Tomato And Lentil Salad

This is such a quick and hearty salad to prepare! It works as a lovely side-dish to any meal and is equally wonderful served warm or chilled. This salad is also a great topping on baked potatoes, or feel free to serve on a bed of chopped salad greens if desired.

Servings: 4 - 6

4 c cooked lentils (brown, green, or black)

1 large cucumber, diced

4 c cherry tomatoes, sliced in half

Juice and zest 1 lemon

2 tbsp fresh rosemary, chopped

1 tsp dried oregano or 1 tbsp fresh oregano

1 tsp dried marjoram

1/4 c balsamic vinegar

1/4 tsp salt (optional)

1 c fresh basil, thinly sliced

1. Place the lentils and cucumbers in a large bowl and set aside.

2. Place a skillet over medium heat on the stove, and add the tomatoes, lemon zest, rosemary, oregano, and marjoram. Sauté for about 3 minutes, and then add the vinegar, lemon juice, salt (if using), and basil. Sauté for about 1 more minute, remove from heat, and add to the bowl with the lentils and the cucumber.

3. Stir well and serve warm or chilled.

By Anthony Dissen

PHOTO BY MARKUS SPISKE ON UNSPLASH

Timaree’s

Refreshing

Mango Lime Dressing

This is one of my very favorite “go-to” dressings to toss with my Crazy Salad (page 30) and enjoy in the middle of my busy days at work.

Servings: 2 c

1 c frozen mango, thawed

1/3 c apple cider vinegar

Zest of 1 lime

Juice of 2 - 3 limes (~1/3 c)

1-inch piece of ginger root

1/2-inch piece turmeric root

1/4 tsp black pepper

1 - 2 garlic cloves, crushed and set aside 1/2 tsp mustard powder

Generous handful of fresh cilantro or parsley

1 - 2 tbsp flax seeds (optional) 1/4 c white beans, cooked (or canned - drained, and rinsed)

1 Medjool date (if needed for sweetness) 1/2 c water

1. Chop/press/mince garlic and let it sit while you gather the other ingredients. In a high powered blender, combine all ingredients until very creamy. Add more water if needed to reach desired consistency. Dressing will last several days in the refrigerator in a glass jar with a tight-fitting lid.

Tips:

1. Not only does citrus zest add a flavor boost, it can help protect us from skin cancer!

2. Fresh turmeric root is available at the grocery store next to the ginger in the produce aisle (freezes fabulously, as does fresh ginger!). Dried turmeric powder can be used instead (1/4 - 1/2 tsp).

3. To maximize the cancer-fighting benefits of the garlic, be sure to press or mince your fresh garlic and let it sit for 5 - 10 minutes before exposing to acid (lime juice and vinegar) or heating (in other recipes).

By Timaree Hagenburger

Orange Miso Dressing

This Orange Miso Ginger Dressing is deliciously refreshing when paired with a green salad, pasta, bean salad, or even used as a marinade!

Servings: 4

1/4 c orange juice (juice from 2 oranges)

1/4 c seasoned rice vinegar

2 tsp yellow or white miso

1 tsp maple syrup

1 tsp minced garlic

1 tsp ginger (grated, minced, or dry ground)

1. Place all dressing ingredients in medium bowl and whisk together well.

2. Note: I really like to use the jar minced garlic in this recipe because it is milder. Fresh works well too.

3. Serve on green salad, pasta, wraps or slaw.

By Terri Edwards

Apple-Jicama Slaw

Crispy, crunch, and an absolute delight. Thanks to my sister Kristy for this recipe!

Servings: 4 c

2 - 3 very crisp apples (same or different varieties)

1 small jicama, about equal to the size of one of the apples

2 - 3 small limes, zested and juiced

2 tbsp finely chopped fresh cilantro

1 tsp agave or other whole plant sweetener

1. Cut the cores out of the apples, but do not peel them.

2. Cut all of the thick skin off the jicama.

3. Julienne or matchstick cut the apples and jicama into a large bowl.

4. Add the zest and juice of the limes, then add cilantro.

5. Stir all the ingredients together. Add agave or other whole plan sweetener.

6. Taste and adjust by adding more sweetener, if desired.

By Lani Muelrath

COMFORTING WHOLE GRAINS, BREADS AND POTATOES

3 Potato Gnocchi.....46 - 47

3 One Pot Pasta For Carb Addicts.....48

3 Stuffed Baked Potatoes 49

3 Potato Spinach Balls 50 - 51

3 Lime Cilantro Brown Rice 52

3 Baked Steak Fries.....53

3 Petite Soda Bread.....54

3 Easy Old-Fashioned Biscuits.....55

3 Crustless Quinoa Quiche.....56

3 Golden Turmeric Rice 57

3 Two Potato Kugel 58

3 Crispy, Oven Baked, Fat Free French Fries 59

Photos by Harshal S. Hirve on Unsplash

Photo by veeterzy on Unsplash

Photo by Jeremy Ricketts on Unsplash

Potato Gnocchi

Who doesn’t love gnocchi? Soft, plump, pillowy potato dumplings that hold a sauce well. Simple, nutritious, comforting, peasant food of yore.

Servings: 4 - 6

Cook time: 5 minutes

1 kilo (2.2 lb) waxy yellow potatoes like Yukon gold or yellow Finn For traditional gnocchi: about 2 c white whole wheat flour

For gluten-free gnocchi: 1 c chickpea flour + 1 c tapioca flour

1 pinch sea salt (optional)

Tools Of The Trade:

1. While not essential, these kitchen tools will help you create superior gnocchi: digital kitchen scale, potato ricer, bench scraper, gnocchi board, rolling pin or large dowel.

2. Place unpeeled potatoes in a pot covered with cold water. Bring to a boil, lower to a simmer and cook until a fork can penetrate (30 - 40 minutes, depending on potato size). Don’t overcook or they will be waterlogged.

3. Drain and immediately rice the potatoes (with the peel on) onto a large cutting board.

4. While they’re steaming, incorporate the flour(s) and salt, if using, with a fork and as soon as possible with your hands, until all the flour(s) have been incorporated.

COMFORTING WHOLE GRAINS, BREADS AND POTATOES

5. Knead the dough for 3 - 4 minutes or until homogeneous and smooth.

6. With a rolling pin, flatten into a rectangle, 3/4 inch high. Slice in 3/4 inch strips. Roll each out into snakes. Cut into 3/4 inch length dumplings. For their classic ridges which capture and hold sauce best, roll over a grooved gnocchi board or a reeded gnocchi basket. The alternative that is in most cook’s kitchens; a fork. Cook immediately or freeze for later use.

7. For classic boiled gnocchi, boil in an abundant pot of water, salted to taste. Add the gnocchi all at once. Stir gently. Once the pot returns to a boil, the gnocchi will begin to rise to the surface. Cook for an additional 3 minutes, skimming off the foam as it accumulates, and test for doneness. Drain with a slotted spoon, sauce and serve immediately. Buon divertimento!

By Cathy Katin Grazzin

Potatoe Gnocchi Continued

One Pot Pasta For Carb Addicts

This is a “perfect pasta” with a twist.

Servings: 1 - 2

3 zucchini, spiralized

3 - 5 roma tomatoes, diced

1 c garbanzo beans

1/2 c artichoke

1/4 c capers

1/2 c red onion chopped

1 c shitake mushrooms

1. Lightly sauté all ingredients in a pan for 4 minutes and enjoy warm. This will preserve the nutrients in the vegetable and keep them crunchy.

By Chelly

PHOTO BY JASON BRISCOE ON UNSPLASH

Stuffed Baked Potatoes

One of my favorite ways to enjoy potatoes – scooped out, mashed and stuffed back into the skins for a super crunch on the outside, and twice-baked pure creamy goodness on the inside.

Servings: 2

2 large Russet or Yukon gold potatoes, about 8 oz. each

1/3 c non dairy milk, plain, unsweetened

4 tbsp no-oil-added hummus

1 c cooked vegetables, chopped (onions, broccoli, cauliflower, etc.)

1/2 tsp hot sauce

1/2 tsp kosher salt (or to taste)

1. Preheat oven to 375°F. Prepare potatoes for baking by washing well, and poking several times with a fork or knife for steam to escape during baking.

2. Bake for approximately one hour, or until fork tender. Remove from oven and allow to rest until cool enough to touch. Slice potatoes lengthwise.

3. Scoop insides of potatoes into a bowl, being careful not to tear the skins. Leave a small rim of potato intact for support.

4. Lay the hollowed out potato shells on a baking sheet.

5. Mash the potato flesh in a bowl along with the remaining ingredients, combining thoroughly. Spoon mixture back into the potato shells evenly until each half is rounded and almost overflowing. Pop them back into the oven, and bake until heated all the way through, approximately 15 minutes. Remove from oven, and serve immediately.

By Vicki Brett-Gach

Potato Spinach Balls

These little potato spinach balls are a life-saver. Great for appetizers, gatherings, a light lunch or served with dinner. I love them and hope you do too!

Servings: 18 - 20 balls

3 large potatoes - chopped in chunks

1 tbsp basil - chopped

2 tbsp parsley - chopped

2 tbsp green onions - sliced

3 garlic cloves - minced

2 tbsp nutritional yeast

3 c packed fresh spinach - roughly chopped

3 tbsp water or vegetable broth

Optional: salt and pepper to taste

1. Preheat the oven to 450°F.

2. Cut potatoes into chunks, place in a pot, cover with water, add a pinch of salt. Bring to a boil. Boil 6 minutes or until a knife can easily pierce, but not overly done.

3. While the potatoes are coming to a boil, add 3 tbsp of water or vegetable broth to a pan, add the spinach and garlic. Cook for a few minutes over low heat until the spinach is soft. Set aside.

4. Drain the potatoes, add to a big bowl and mash, leaving some chunks.

5. Press or drain any extra water from the spinach, add the spinach and garlic to the potatoes, along with the chopped basil, parsley, green onions and nutritional yeast. If using salt and pepper add it here. Mix until well combined.

6. Once cool enough to handle, with wet hands take a heaping tbsp in your hand, squeeze it together, roll into a small ball about the size of a golf ball, place on a parchment lined baking sheet, silicone mat or slightly greased baking sheet. Repeat until done.

7. Bake for 30 - 35 minutes until golden, going longer increases crispy exterior. They’ll have a golden slightly crisp outside with a nice soft inside.

8. Dijon Dipping Sauce:

1 tbsp seeded Dijon mustard

1 tbsp regular Dijon mustard

2 tbsp maple syrup or agave

9. Mix together, taste, adjust as desired and serve! Can add hot sauce or other flavors.

By Christa Clark

COMFORTING WHOLE GRAINS, BREADS AND POTATOES

Potato Spinach Balls Continued

Lime Cilantro Brown Rice

This recipe comes together in minutes and is fantastic next to spicy black beans or in a collard wrap!

Servings: about 3 c 1/2 c scallions (green onions), finely chopped white & green parts

1 jalapeno pepper, finely diced (2 tbsp, more to taste)

1 - 2 garlic cloves, minced/pressed 2 tbsp vegetable broth or tomato juice

1 tsp lime zest + 2 tbsp lime juice (2 limes)

3 tbsp cilantro, fresh finely chopped

3 c brown rice, cooked (from 1 c uncooked brown rice)

1. Sauté scallions, jalapeno and garlic in broth or tomato juice for 2 - 3 minutes. Stir in remaining ingredients, being sure to zest the lime before squeezing and warm the rice, if cooked earlier, before combining with other ingredients.

Tips:

1. Pepper options: Try a Habanero if you like it really hot, a Serrano if you like it just a bit spicier, or a half of a Poblano or Pasilla pepper, depending on the size, if you like it mild.

2. To maximize the health benefits of the garlic, be sure to press or mince your fresh garlic and let it sit for 5 - 10 minutes before heating or adding acidic ingredients (like the vinegar in the dressing recipe).

3. Always zest citrus with a microplane (one of my favorite cooking tools) BEFORE squeezing the fruit for juice.

4. Any cooked whole grain can be substituted for the brown rice, including quinoa, farro, buckwheat or bulgur. You could also make it with a riced cauliflower!

By Timaree Hagenburger

COMFORTING WHOLE GRAINS, BREADS AND POTATOES

Baked Steak Fries

These oven-baked delights are so crispy you will not believe they are actually roasted without oil! Bonus: A great use for leftover baked spuds.

Servings: 4

4 large russet potatoes, baked and thoroughly chilled

1 tbsp chili powder

1 tsp garlic powder

1/2 tsp sea salt, plus more as needed

1. Preheat the oven to 400°F. Line a large, rimmed baking sheet with unbleached parchment paper. Cut each potato into 10 - 12 thick wedges. Arrange the potato wedges in an even layer on the prepared sheet. Sprinkle with the chili powder, garlic powder and salt. Bake for 30 - 40 minutes or until very crispy and golden. Let cool 5 minutes, and season with more salt, to taste. Serve with catsup on the side, if desired.

By Laura Theodore

Petite Soda Bread

If you want to serve homemade bread for breakfast, lunch or dinner, but are short on time, this soda bread is the perfect solution.

Servings: 4

1/2 c plus 1 tbsp water, plus more as needed

1/2 c non dairy milk

2 tsp freshly squeezed lemon juice

2 c plus 4 tsp whole wheat flour

1 tsp baking soda

1/4 tsp sea salt

1/2 c raisins

1. Preheat the oven to 450°F. Line a medium-sized baking sheet or pizza pan with unbleached parchment paper.

2. Put the water, non dairy milk and lemon juice in a small bowl and stir to combine. Let the mixture stand for 5 - 10 minutes to make a light vegan “buttermilk.”

3. Meanwhile, put 2 c of the flour, baking soda and salt in a large bowl and stir with a dry whisk to combine. Pour the “buttermilk” into the dry mixture and stir with a large spoon to combine, forming a soft dough. Gently fold in the raisins. Do not overmix.

4. Turn the dough out onto a surface dusted with 3 tsp of flour. Lightly knead for 30 seconds or so. Avoid overworking the dough.

5. Shape the dough into a round disk-shaped loaf and gently place it on the prepared pan. Sprinkle the remaining 1 tsp of flour over the top of the loaf. Cut a deep “X” in the top of the loaf with a sharp knife.

6. Bake for 10 minutes. Decrease the oven temperature to 400°F. and bake for another 25 - 30 minutes, or until the top is firm and crusty. Put the bread on a wire rack to cool for 10 - 15 minutes before slicing. Serve warm.

By Laura Theodore

Easy Old-Fashioned Biscuits

These are perfect with soups, stews or with a bit of jelly on special occasions.

Servings: 8 - 10 biscuits

1 c white whole wheat flour

3/4 c oat flour

1/2 tbsp baking powder

1/2 tsp baking soda

1/2 tsp salt

1/2 c applesauce (chilled if possible)

3/4 c unsweetened milk substitute of your choice

1. Preheat oven to 375°F.

2. Cover a baking sheet with parchment paper.

3. Combine dry ingredients.

4. Add the applesauce and stir with a fork until it looks crumbly .

5. Add the milk substitute, stir in with a fork. Do not overmix.

6. Turn dough out onto a floured surface and knead eight to 10 times.

7. Roll the dough to an inch thick and cut with biscuit cutter about two inches in diameter.

8. Bake for about 10 minutes depending on your oven. Don’t overcook!

By Lauren Bernick

Crustless Quinoa Quiche

Make ahead in bite sized portions or as a casserole for a great brunch or dinner! Servings: 8

3 c cooked quinoa

1/2 c almond milk + 2 tbsp

1 tbsp baking powder

8 oz blanched kale

1/2 c minced red onion

1/2 c minced celery

1 1/2 c peeled, chopped sweet potato (8 oz)

1 tsp kosher/sea salt

1 tbsp dried oregano, or 3 tbsp fresh

1/3 c fresh parsley

1/4 tsp black pepper

1. Soak 2 c quinoa for 4 - 8 hours, rinse and drain. Place in pot with 4 c water, bring to boil, reduce to simmer and cook until water is absorbed or quinoa is tender, about 10 minutes (check taste after 10 minutes, if done, drain out extra water). You will have left over quinoa, so use for salads throughout the week.

2. Preheat oven to 375°F. Mix flax meal and water and let sit.

3. Blanch kale in boiling water, drain, and rough chop. Then combine kale, onion, celery, potato, and seasoning into a food processor, and pulse until combined.

4. In a large bowl, add quinoa, almond milk, flax eggs, and processed veggie mixture, stir until combined.

5. Pour mixture into a smallish baking pan, about a 7 x 12 inch, or whatever seems to fit your amount.

6. To make appetizer-sized portions, use cookie scoop and place balls onto parchment paper. Cook these for about 20 minutes until balls brown slightly up and become somewhat firm (enough that they hold together).

By Jessica Meyers Altman

Golden Turmeric Rice

I’ve always considered raisins and rice to be perfect taste companions. This simple recipe brings the combination to dinner, spicing it up with nutritious turmeric powder. The addition of chickpeas creates a robust presentation, a filling main dish.

Servings: 6 - 8

2 c short-grain brown rice

1 (15 oz) can chickpeas (about 2 c), rinsed and drained

2 tsp turmeric powder

1/3 c raisins

1/2 tsp salt

4 c water

1. Place all the ingredients in a 1 1/2 qt or larger rice cooker, stir, place the lid on the cooker, and cook according to your model’s instructions.

2. Serve immediately.

By Lani Muelrath

PHOTO BY ANDY HYD ON UNSPLASH

Two Potato Kugel

Servings: 8

2 lbs russet potatoes, peeled and julienned

1 large or 2 medium sweet potatoes, peeled and julienned

2 1/2 c low-sodium vegetable broth

1 tbsp dill

1/2 tbsp dried thyme

1 bay leaf

3 garlic cloves, minced

Salt and pepper, to taste

5 tbsp meal (optional)

2 tbsp veggie broth

1/2 - 2/3 c curly parsley, minced

1. Preheat oven 425°F. Line a large casserole pan with parchment paper and keep lid aside.

2. In a colander, press the russet potatoes with your hands to release any water.

3. Meanwhile, make your stock. In a medium pot, combine the vegetable broth, dill, thyme, bay leaf, garlic, salt and pepper and bring to a simmer over medium heat. Allow to simmer for 15 minutes.

4. Remove from heat and, if using, whisk in the matzo meal.

5. Layer your potatoes in the prepared casserole pan. I use half white potatoes, half sweet potatoes, then the final half of white and sweet. Pour the warm broth over the potatoes, removing the bay leaf.

6. 1 tbsp of vegetable broth over the top, cover and bake for 30 minutes.

7. Remove from oven, remove the lid and drizzle the top with the second tbsp of vegetable broth.

8. Lower the temperature to 400°F and bake, uncovered, for 25 more minutes.

9. Sprinkle the top with parsley, serve and enjoy!

By Marla Rose

Crispy, Oven Baked, Fat Free French Fries

Crispy, oven baked, fat free french fries. You’ve never had baked french fries this good. The secret is in the shaking - go ahead and shake things up!

Servings: 3 - 4

7 - 8 potatoes (small - medium)

1 tbsp flour

1 tsp garlic powder

1 tsp onion powder

1 tsp paprika

1 tsp chili powder

Salt and pepper to taste

1. Clean and slice potatoes into fairly thick french fries 3/4 - 1 inch thick.

2. Add to pot of cold water (enough to cover) and bring to boil.

3. Boil for 5 minutes.

4. Preheat oven to 425°F and line cookie sheet with parchment paper.

5. After boiling, drain potatoes and place back into pot.

6. Add all seasonings, cover, and shake to distribute.

7. Spread evenly on cookie sheet and bake for 20 - 25 minutes.

By Chuck Underwood

COMFORTING WHOLE GRAINS, BREADS AND POTATOES

Photos by Harshal S. Hirve on Unsplash

Photo by veeterzy on Unsplash

Photo by Jeremy Ricketts on Unsplash

White Bean And Artichoke Dip

Looking for a fast, healthy appetizer for game day this weekend? Make this simple white bean and artichoke dip. Just a few ingredients, it makes a great dip or sandwich spread for the week! Oil Free!

Servings: 6

1 - 14 oz can cannellini beans, rinsed and drained

1 - 14 oz can artichoke hearts

2 - 3 tbsp fresh lemon juice

2 garlic cloves, minced

1/4 tsp sea salt or to taste

1/2 tsp cayenne pepper

Fresh basil, chopped

1. Cover and set for a few hours.

2. Top with basil or as you like it for presentation.

TIP:

1. This dip makes a great stuffing for banana peppers.

By Jessica Meyers Altman

Best Ever Fat Free Vegan Gravy

An easy, rich vegan gravy mix that literally takes minutes to prepare. Low in fat and sodium, this will be your go to gravy mix from now on.

Servings: about 2 c

1/4 c whole wheat flour

2 tbsp nutritional yeast

1 tsp onion powder

1/2 tsp garlic powder

1/2 tsp black pepper

2 c low sodium vegetable broth

2 tbsp low sodium soy sauce

1/2 tsp prepared yellow mustard

1. Toast dry ingredients over low heat until aromatic.

2. Slowly add veggie broth, whisking to remove any clumps.

3. Add soy sauce, mustard, and stir to combine.

4. Simmer on medium-low heat until bubbly and thickened.

By Chuck Underwood

Hearty

Bolognese

Sauce With Tempeh And Sun-Dried Tomatoes

Servings: 6 c

1/2 onion, finely diced

1 carrot, finely diced

5 cremini mushrooms, finely diced

8 oz eggplant, finely diced

8 oz tempeh, crumbled

3 garlic cloves, minced

1 c sundried tomatoes, minced

1/4 c red wine vinegar

1 c low sodium vegetable broth or water

1 tsp dried oregano

1 tsp dried thyme

12 oz tomato sauce or strained tomatoes, no salt added

1. In a large sauté pan or skillet over medium heat, add the onion, carrot, mushrooms, and eggplant. Sauté for a few minutes.

2. Add the tempeh, garlic, sundried tomatoes, red wine vinegar, vegetable broth, tomato sauce, and dried herbs. Stir well to combine, cover, and simmer for 10 - 12 minutes, until the eggplant is soft. Stir occasionally for even cooking and to prevent veggies from sticking to the pan. If the sauce becomes too thick, add more wine or water.

3. Serve over whole grain or legume pasta, or spiralized vegetables.

Chef’s Note:

1. To save time, you can finely dice your ingredients using a food processor, with either the S-blade or the grating blade.

By Katie Mae

Roasted Red Pepper Hummus

This oil-free hummus with roasted red pepper requires only a handful of ingredients and a few minutes to make.

Servings: about 2 c

1-15 oz can chickpeas/ garbanzo beans, or 1 1/2 c fresh cooked

1/4 c vegetable broth

1/2 c roasted red peppers, drained, packed in water, not oil

3 green onions

1/4 c lemon juice

3 cloves garlic, peeled

1 tsp ground cumin

1/2 tsp ground black pepper

1/4 tsp salt (or to taste preference)

1. If using canned beans, drain and rinse them first.

2. Place chickpeas, roasted red peppers, green onions, lemon juice, tahini, garlic, vegetable broth, cumin, salt, and pepper in a blender or food processor.

3. Blend until smooth. I like to leave mine a little chunky. The longer blended, the smoother it will be.

4. Serve with sliced vegetables like carrots, cucumbers, broccoli, celery, bell peppers, and pita bread. It is also excellent as a sandwich or wrap spread. Store in the refrigerator in a covered container up to 10 days.

By Terri Edwards

Low Fat Chipotle Ranch Sauce

Servings: 4

Chipotle Sauce

1/2 c low fat mayo (see recipe below)

1/2 - 1 whole chipotle in adobo sauce

2 tsp lime juice

1 tsp sugar (date sugar has lowest glycemic)

1/2 tsp paprika

1 tsp salt

1/2 tsp garlic powder

Pinch cumin

Low Fat Mayo

1 lb silken tofu

1 tbsp sugar (date has lowest glycemic)

1 tbsp lemon juice

1 1/2 tbsp Dijon mustard

1/4 tsp sea salt

1. Chipotle Sauce: Place all ingredients in blender and blend until smooth. Serve with your favorite vegetables and/or potatoes.

2. Low Fat Mayo: Place all ingredients in blender and blend until smooth. You will use 1/2 c of this mayo recipe in the Chipotle Sauce. Store the rest for up to 1 week and use as desired.

By Terri Edwards

Cranberry Sauce With Dates And Oranges

Servings: about 2 c

8 Medjool dates pitted Juice from 1 orange 1/4 c water

1 (12-ounce) bag fresh cranberries (about 2 1/2 c)

1 tbsp orange zest

1. Soak the dates in the orange juice for a few hours or overnight.

2. In a high-powered blender or food processor, blend the dates with the juice and the water.

3. Put the date mixture in a large pot with the cranberries. Cook over high heat for 5 minutes, then reduce the heat to low and cook for about 15 minutes. Add more water as needed so the mixture stays liquid though dense, like thick, chunky applesauce. Remove from the heat.

4. Let cool and store in the refrigerator.

5. Serve as you would any cranberry sauce: with holiday dinners, or on cooked whole grains, mashed potatoes, your morning oatmeal, or to spice up a sandwich.

Tips

1. This sugar-free version of a holiday favorite has been a hit 100 percent of the times that I’ve served it, and has been one of my most popular recipe downloads.

2. Buy extra cranberries when they are in season and store them in the freezer so that you can make this all year long.

3. It’s great for topping oatmeal and pancakes, or spread in sandwiches.

By Lani Muelrath

Festive Fruit Salsa

Servings: 6 c

1 apple, cored and chopped small

1 c strawberries, stemmed and chopped small

2 kiwi, peeled and chopped small

1/2 pineapple, peeled, cored and chopped small

1 c grapes, chopped small

2 small container blueberries

1 c pomegranate arils

2 tbsp fruit spread/no sugar added jam, any flavor (Optional) 1 - 2 tbsp flavored liqueur

1. Put all ingredients in a large bowl and mix together well.

2. Serve with no fat/low-fat crackers or chips.

By Debra Walter

Corn And Black Bean Salsa

Servings: 6 - 8

2 (15 oz) cans black beans, rinsed and drained, or 3 c cooked black beans

1 (12 oz) bag frozen corn, thawed, or 2 c fresh corn

2 roasted red bell peppers, diced

1 large tomato, diced

1 small red onion, diced

1 jalapeno pepper, seeded and minced

3 garlic cloves, minced

1/2 c chopped fresh cilantro

Grated zest 1 lime

Juice 2 limes

2 tsp ground cumin

Sea salt, to taste

1. Combine all the ingredients in a large bowl and mix well.

2. Store in an airtight container in the refrigerator for up to 4 days.

By Del Sroufe

Chunky Apple Spread

My husband has a real sweet tooth. He plasters this on pancakes, waffles and oatmeal.

Servings: 6 - 8 c

3 lbs golden delicious apples (for perfect sweetness)

1/2 c water

1 tbsp cinnamon

1/2 tsp nutmeg

1. Peel and core the apples, and slice if you want a chunky topping/butter. (Alternatively, you can leave peelings on and run finished topping/butter through a blender.). Turn slow cooker on high setting for the first 2 hours, then low for 2 hours. Pour 1/2 c water into the slow cooker, and add apple slices. Sprinkle cinnamon and nutmeg over spread and mix well.

Tips:

1. Keeps in the refrigerator for 2 weeks.

2. Works with any dish that welcomes apples.

By Denise Kling-Pelto

Mia’s Berry Compote

This sweet combination brings out the best flavors in each fruit and is my daughter’s favorite way to top our homemade waffles, French toast and pancakes!

Servings: 2 c

1 - 2 c fresh or frozen berries (or thawed if frozen)

2 ripe nectarines, peaches or other fruit - rinsed, patted dry and diced

1/4 - 1/2 of a fresh orange (squeeze 1 - 2 tbsp juice)

1 tsp arrowroot (or cornstarch)

Cinnamon, ground

1. Dissolve the arrowroot (or cornstarch) in the fresh juice, in the bottom of the saucepan (do this BEFORE heating the pan). Add the berries and nectarines and then heat just until boiling, so that mixture will thicken. Add cinnamon and stir through. This compote will keep in the fridge for several days or in the freezer for several months.

Tips:

1. Any berries will do! Use blackberries, raspberries, blueberries, mulberries, or a combination.

2. If stone fruit is not in season, this compote is delicious made with apples or pears!

By Timaree Hagenburger

Lemony Beet Hummus

I created this recipe to find a way for my family and I to enjoy the many benefits that beets have to offer. We enjoy it as a dip, in wraps and Buddha bowls, and as a sandwich spread.

Servings: about 2 c

1 medium beet, roasted (may also buy pre-cooked beets)

1 can chickpeas, drained and rinsed, but first reserving 4 tbsp of aquafaba

(the liquid in the can)

2 cloves garlic, minced

3 tbsp lemon juice (approximately the juice of one lemon)

1/2 tsp lemon zest

1/2 tsp ground cumin

1/2 tsp ground coriander

1/4 tsp sea salt (optional)

Black pepper to taste

1. Combine all ingredients in a food processor (or blender). Pulse to mix ingredients, then process until smooth, stopping to scrape down the sides as necessary. If desired, with the processor running, slowly pour in reserved aquafaba until reaching the desired consistency.

By Michele Gallo

PHOTO BY NICK COLLINS ON UNSPLASH

3 Stuffed Mushroom Caps 74

3 Texas Caviar 75

3 Chili Maple Brussels Sprouts.....76

3 Pinto Beans In A Flash 77 3 Red Cabbage Sauté.....78 3 BBQ Cauliflower Wings.....79

3 Air Fried Tofu With Italian Seasonings.....80

Photos by Harshal S. Hirve on Unsplash

Photo by veeterzy on Unsplash

Photo by Jeremy Ricketts on Unsplash

Stuffed Mushroom Caps

Servings: 36 appetizers

1 1/2 lbs of cremini mushrooms (that’s the baby portabellas)

1/2 c finely diced red pepper

1/2 c finely diced red/white onion

1 1/2 c bread crumb of choice, or add in almond meal or rice to help veggies bind (can grind up bread in a food processor to make your own and avoid pre-packaged bread crumbs with preservatives/oils - took me 4 pieces of no oil prepared whole grain bread, and I had leftovers)

3/4 tsp salt

3/4 pepper

3/4 thyme

Water to prevent sticking

1. Wipe clean the mushrooms, and de-stem. Finely chop up enough of the stems to equal 1 1/4 c.

2. Heat pan, add onions and sauté until golden, adding in water or broth to prevent sticking.

3. Add peppers, mushrooms, breadcrumbs/almond meal (if using) and seasonings, and sauté until softened.

4. Place mushroom caps on a cookie sheet and add filling to mushroom caps.

5. Heat oven to 350°F and bake for about 15 minutes, until they look softened, and the bread-crumbs, almond meal or rice have browned slightly. If a more crunchy top is desired, place under broiler for 2 - 3 minutes (be careful not to burn).

By Jessica Meyers Altman

Texas Caviar

Servings: 15

Caviar:

1 - 15 oz can pinto beans (or 1 3/4 c cooked beans)

1 - 15 oz can black eyed peas (or 1 3/4 c cooked beans)

2 c fresh or frozen corn (raw), if frozen, thaw by running water over and strain

1 - 15 oz can diced tomatoes or 2 c fresh chopped tomato

4 oz pimentos - drained

1 large chopped red/orange or green pepper - about 2 c

1 c scallions, chopped or 1/2 c minced red onion

1/2 c chopped parsley/fresh minced basil or cilantro, or combo

1. Drain and rinse beans. If using canned, add corn, pimentos, tomatoes (with juice), peppers, scallions, and basil/parsley and place in a medium sized bowl.

Sauce:

1/2 c apple cider vinegar plus 2 tbsp

2 tbsp maple syrup

2 garlic cloves

1/2 tsp kosher salt

1 tsp ground pepper

1. Bring sauce ingredients to a boil in a pot and pour over caviar ingredients.

2. Mix well.

3. Chill overnight. Best the next day. Serve with chips, fresh scooping veggies, or topped on some greens for a great salad!

By Jessica Meyers Altman

Chili Maple Brussels Sprouts

Just three ingredients makes this an easy side dish to serve any time of year and is ready for the oven in less than five minutes.

Servings: 4

24 oz Brussels sprouts, washed, trimmed and cut in half

2 tbsp maple syrup

2 tsp chili powder

1. Preheat the oven to 375°F. Line a large, rimmed baking pan with unbleached parchment paper.

2. Put all of the ingredients in a medium-sized bowl. Toss gently until the Brussels sprouts are evenly coated. Spread the Brussels sprouts in an even layer in the prepared pan. Roast for 30 - 35 minutes, or until soft and golden brown around the edges, turning once while cooking. Serve warm.

By Laura Theodore

Pinto Beans In A Flash

Beans are superfoods packed with nutrients that provide improved vascular health.

Servings: 6 - 10

1 lb bag of dry pinto beans, or 2 1/2 c

1 c salsa

1 tbsp chili powder

1 tbsp cumin

1. Rinse the beans and place them in an electric pressure cooker with 6 c of water, and then place the lid on.

2. Set the pressure cooker on manual for 45 minutes at high pressure. Check that the steam release handle is set to ‘sealing’. This step will take approximately 1 hour.

3. After the 45 minutes are done, let the pressure cooker sit unopened to allow the pressure to decrease naturally for 10 minutes. At this time, turn the release valve to 'venting' to release the remaining steam, then open the lid after the valve pin drops.

4. With an immersion blender or a potato masher, mash a small amount of the beans (approximately 1/2 c) to thicken the bean broth.

5. Add the salsa, chili powder, and cumin. Mix well.

By Jeannie Hudkins

Red Cabbage Sauté

Red Cabbage Saute is not only nutritious and delicious as a side dish, it is also a great salad topper with a naturally sweet taste.

Servings: 3 - 4

1 red onion

1/3 red cabbage head

1 tbsp brown rice vinegar

1/8 tsp salt (a small amount of salt helps pull water out of the cabbage for fermentation to occur)

1. Cut red onion into thin slices.

2. Sauté red onion in small amount of water for five minutes, adding water as necessary.

3. While onion is cooking, cut red cabbage into long, thin strips. Add cabbage to pan with onion.

4. Add brown rice vinegar and salt. Stir.

5. Cook on low for 25 minutes.

By Jeannie Hudkins

BBQ Cauliflower Wings

Servings: 15 - 20 florets

1 1/2 c whole grain flour or all-purpose gluten free flour

4 tbsp nutritional yeast

1 tsp cumin powder

1 tsp garlic powder

1 tsp smoked paprika

Salt & pepper to taste

1 3/4 c plain, non dairy milk

1 3/4 c plus 2 tbsp of your favorite no oil

BBQ sauce, divided

1 small head of cauliflower, or around 15 - 20 florets

1. Preheat the oven to 450°F. Line a baking sheet with parchment paper.

2. In a large, wide bowl, whisk together the dry ingredients.

3. Mix together the non dairy milk and 2 tbsp of BBQ sauce.

4. Pour into dry ingredients and mix until thick and smooth.

5. Using tongs, dip the florets in the batter until all florets are coated and place them on your lined baking sheet.

6. Bake for 25 minutes.

7. Remove from the oven and lower the temperature to 400°F.

8. Using tongs again, dip the baked florets into a bowl of the remaining BBQ sauce, dredging until coated and place back on the baking sheet.

9. Bake for an additional 20 minutes.

10. Remove from the oven, and sprinkle with a little salt.

11. Allow to cool briefly.

12. Serve and enjoy!

By Marla Rose

Air Fried Tofu With Italian Seasonings

Servings: approximately 6

1 - 14 oz block of extra firm tofu (low fat)

Marinade:

2 tbsp Coconut Aminos (or low-sodium Tamari)

2 tbsp aquafaba (the liquid from a can of chickpeas, preferably no-salt added)

½ tbsp Italian seasoning

½ tsp granulated garlic

½ tsp granulated onion

Pinch cayenne pepper (optional)

Black pepper to taste

1. Drain the tofu; then press it. Use a tofu press, OR wrap tofu in clean dish/paper towels and set on a plate. Cover with more towels and another plate, and then place a weight, such as a cast iron pan or canned beans, on top of it for 30 - 60 minutes. There are also several types of tofu presses available.

2. Mix the marinade ingredients in a gallon zip-style plastic bag or a shallow dish with a rim that will allow you to spread the cubed tofu out in a single layer.

3. After the tofu has been pressed, slice the tofu crosswise into six planks, eight cubes each.

4. Add the tofu to the marinade and make sure all pieces are covered. Marinate the tofu in the refrigerator for 2 hours, stirring occasionally.

5. Place the tofu into the air fryer, being careful not to overcrowd it or it will not crisp up on the outside. Depending on the size of your air fryer, cook it in at least two batches.

6. Set the air fryer to 390°F and cook for 5 minutes, then carefully turn the tofu over and air fry for another 3 - 5 minutes until golden brown on the outside. Air fryers vary tremendously so cooking times will vary.

7. Note: If you don’t have an air fryer you can bake them in the oven at 400°F for 15 minutes, then carefully turn the tofu over, add more marinade and bake for another 10 - 15 minutes.

By Michele Gallo

PHOTO BY NADINE PRIMEAU ON UNSPLASH

SOUPS AND STEWS

3 Sweet Potato Quinoa Chili.....82

3 Easy Vegetable Soup.....83

3 Veggie Stew And Mashed Potatoes.....84

3 Three Bean Michigan Cherry Chili.....85

3 One Pan Lentil, Potato And Spinach Curry.....86

3 Smoky Split Pea Soup.....87

3 Shanghai Soup 88

3 Peruvian Quinoa Stew 89

3 Red Lentil And Black Bean Soup.....90

3 One Pot Vegan Minestrone Soup.....91

3 Hinona Kabu Miso Soup.....92

3 A Tuscan Minestrone.....93

3 Quick Red Lentil Curry Soup.....94

3 Portuguese Calde Verde Soup 95

3 Creamy Cauliflower And Portabella Mushroom Soup 96 - 97

3 Curried Pumpkin Lentil Soup 98

Photos by Harshal S. Hirve on Unsplash

Photo by veeterzy on Unsplash

Photo by Jeremy Ricketts on Unsplash

Sweet Potato Quinoa Chili

Black beans, tomatoes, sweet potatoes, quinoa, red pepper, and onion, all in one dish! Delicious, filling, and packed with superfoods.

Servings: 4

1 onion

1 red pepper

1 tbsp chili powder

2 tsp cumin

1 can or box of black beans

1 c diced tomatoes

1 c vegetable broth black pepper, to taste 1 large sweet potato, cut in cubes and cooked 1/2 c cooked quinoa

1. Sauté onion and red pepper in water until tender, about 5 minutes.

2. Add the chili powder, cumin, black beans, diced tomatoes, vegetable broth, black pepper, and simmer for about 10 minutes.

3. Add sweet potato cubes and quinoa. Simmer 10 more minutes.

4. Using an immersion blender (or a regular blender), blend approximately 1/3 of the chili mixture to produce a creamy stew-like consistency.

Tip:

1. If you are able to plan ahead, cook the sweet potato and quinoa a day or two before. By doing that, the chili comes together very quickly.

2. For the quinoa, use 1/4 c dry quinoa and 1/2 c water. Rinse the quinoa before heating. After water comes to boil, turn heat to simmer and cook covered for 15 minutes. Fluff with fork.

By Jeannie Hudkins

Easy Vegetable Soup

This soup comes together fast and easily. It is loaded with phytochemicals and antioxidants, so you’ll be glowing with good health all day.

Servings: 4 - 10

2 medium-sized russet potatoes, cut into bite-sized pieces

1 onion, chopped

1 red pepper, chopped

2 garlic cloves, minced (optional)

1 - 18 oz can diced tomatoes

4 c vegetable broth

1 package frozen mixed vegetables

1 zucchini, chopped

Black pepper, to taste

Baby spinach (about a handful or two)

1. Sauté potatoes, onion, red pepper, and garlic (if using) in water until tender, about 5 minutes.

2. Add the diced tomatoes, vegetable broth, mixed vegetables, zucchini, black pepper, and simmer for about 25 minutes.

3. Add spinach and stir to wilt. Voila!

Tip:

1. This super-healthy soup recipe makes enough for many lunches and dinners throughout the week. Let the soup cool and then place portions in plastic bags for nofuss weekday meals. Super easy, super healthy, super delicious! Serve with a baked potato for an even-more-filling meal.

By Jeannie Hudkins

Veggie Stew And Mashed Potatoes

This is the ultimate in comfort food. It’s warm, filling and delicious. My kids love this meal.

Servings: 3 - 4

5 large carrots peeled and chopped into thick pieces

4 stalks of celery chopped

1 onion chopped

8 oz of sliced mushrooms

Half a small bag of frozen green beans

Quarter of a small bag of frozen peas

A handful of frozen organic corn

1. Preheat oven to 425°F.

2 c of apple cider or juice (go for dark and cloudy)

15 oz of vegetable broth or stock

4 tbsp of white whole wheat flour

1/2 tsp smoked paprika

2 tbsp of red wine vinegar

2 tbsp of vegan Worcestershire sauce

2 tsp of garlic powder

Salt and pepper to taste

Mashed potatoes (prepared separately, for serving)

2. In a large stew pot or Dutch oven with lid, sauté the fresh vegetables (not the frozen yet, they go in last) in enough broth or water so they don’t stick, for one minute.

3. Coat vegetables with flour and stir for a minute.

4. Pour in all liquids and the rest of the ingredients from apple cider/juice on down and bring to a boil, stirring frequently.

5. Simmer for five minutes

6. Throw in frozen vegetables and stir.

7. Cover with lid and transfer to a hot oven and cook for up to 45 minutes.

8. Serve over mashed potatoes which are just 4 medium to large peeled, cut up and boiled potatoes, non dairy milk (I prefer oat milk) and salt mixed with a hand mixer until smooth.

9. The Easy Old-Fashioned Biscuits recipe on page 55 goes well with this.

By Lauren Bernick

Three Bean Michigan Cherry Chili

Servings: 4 - 6

1 medium red onion - diced

1 large red bell pepper - diced

1 - 2 average jalapeño - finely diced

4 medium garlic clovesminced or pressed

3/4 c pureed frozen Michigan cherries (alternately black cherries or strawberries)

2 medium dates - as a sweetener

(If you prefer a sweeter chili, alternately you can use agave syrup, date sugar, or brown rice syrup)

1 c water - less if you prefer a thick chili (or more as needed)

2 - 15 oz cans diced tomatoesincluding liquid contents, don’t drain

1 - 6 oz can tomato paste

2 tbsp chili powder

1 tbsp ground cumin

1 tsp oregano

1/2 tsp salt (optional) (or more to taste)

1/2 tsp black pepper

1/2 tsp paprika

1/2 tsp smoked paprika

1/4 tsp cayenne pepper (optional)

1/2 c strongly brewed coffee (may want to use decaf it it’s an evening meal!)

1 - 15 oz can red kidney beansdrained and rinsed

1- 15 oz can black beansdrained and rinsed

1 - 15 oz can garbanzo beansdrained and rinsed

1 c frozen or canned corn (optional)

1. Dice onion and pepper. Finely dice jalepeno, press or mince garlic.

2. In a large pot, water saute onion, garlic, jalapeno pepper, and red bell pepper until onions become slightly translucent.

3. Puree cherries and dates in blender or food processor with a tbsp of water.

4. Add tomatoes, tomato paste, all spices, coffee and pureed cherries and stir together. Bring it to a light boil and simmer for 10 minutes.

5. Add drained beans (and corn if desired). Simmer all until chili is to desired thickness, approximately 30 minutes.

By Jeff Tritten

One

Pan Lentil, Potato And Spinach Curry

Servings: 4

1 large yellow onion - diced

3 medium garlic cloves - minced or pressed

2 c lentils (dry uncooked)

2 large potatoes - washed and cubed

2 c fresh spinach - tightly packed

1 large carrot – peeled and chopped

5 c low sodium vegetable broth

3 tbsp curry powder

1/4 tsp cayenne pepper (optional)

Salt to taste (optional)

Pepper to taste (optional)

1. In medium sauce pan, combine all ingredients, bring to a boil and simmer 20 - 40 minutes, stirring occasionally, until desired thickness. Red lentils cook fast, brown or green lentils take longer to cook. If you use green or brown lentils, add potatoes 10 minutes after lentils so they do not get mushy.

By Jeff Tritten

Smoky Split Pea Soup

This delicious and comforting smoky split pea soup with brown rice noodles is great on those cold days when you need to be warmed up inside!

Servings: 5 - 6

7 oz yellow split peas, soak

1 onion, chopped

2 garlic cloves, minced

2 small carrots (1.9 oz each), chopped

4 medium potatoes (2.1 oz each)

5 1/4 c water

2 tsp smoked paprika

2.6 oz brown rice noodles

Black pepper and sea salt to taste

Fresh parsley, thyme and dill to garnish

1. Measure 7 oz dried split peas. Soak them overnight, then rinse and drain.

2. Boil a kettleful of water.

3. Add all ingredients (except rice noodles) into a medium pot. Pour over with 5 1/4 c of boiling water, mix well and bring to boil. Simmer until the peas are done about 50 - 60 minutes).

4. Turn off the heat, mix in a big handful of chopped fresh parsley, and add dry brown rice noodles. They will soften in about 3 minutes.

5. Let cool a bit, taste and add boiled water and pepper/salt if necessary.

Tip:

1. Instead of rice noodles you can also use whole grain rice, barley, quinoa or millet. Soak the grains/seeds first, rinse and drain and add into soup as follows: whole grain rice and barley – 10 - 15 minutes before the soup is ready; quinoa and millet –5 minutes before the soup is ready.

By Nele Liivlaid

Shanghai Soup

This is one of my go-to soups, it has incredible flavor and makes you feel great.

Servings: 4

4 1/4 c water

2 tbsp minced garlic

2 tbsp fresh minced ginger

1/4 c tamari sauce

1 tsp chili / hot sauce

4 1/4 oz mung bean noodles (2 bundles)

1 carrot, chopped

1/2 c diced onion

1 green bell pepper

1/3 block firm tofu (low fat), drained and sliced in cubes

2 tsp fresh onion for garnish

2 tbsp fresh cilantro (favorite herb for garnish)

1. Wash and chop the vegetables, and prepare the ingredients.

2. Place the water, garlic, ginger, tamari sauce and vegetables in a medium pot. Bring to a simmer.

3. Add the noodles, cook until the noodles are done.

4. Stir in the tofu. Serve hot, garnish and enjoy!

By Christa Clark

Peruvian Quinoa Stew

Servings: 4 - 6

8 c low sodium vegetable broth

1 c quinoa

1 medium red onion - diced (OK to substitute white onion)

2 medium sweet potatoes - cubed

2 medium carrots - chopped

3 fresh garlic cloves - minced or pressed

1 - 15 oz can white beans - drained and rinsed (traditional is Peruano beans)

1 c frozen corn (fresh OK)

1 1/2 tbsp oregano

1 1/2 tsp ground cumin

1 tsp basil

1/2 tsp smoked paprika

1/2 tsp red pepper flakes (more to make it spicier)

1 medium fresh lime - cut in wedges

1 medium ripe avocado - cubed (optional)

1 small bunch fresh cilantro - chopped

1. In pot, add vegetable broth, onion, pressed garlic, and spices. Boil for 5 minutes.

2. Add quinoa, sweet potato, and carrot, bring it to a boil, reduce heat, and simmer 10 minutes.

3. Add white beans, and corn, heat thoroughly (about 5 - 10 minutes).

4. Stew will begin to thicken as the quinoa cooks. Adding water makes it more like a soup. While stew is cooking, cut lime, and chop the cilantro.

5. When serving, top the stew with the fresh avocado and cilantro, and a squeeze of fresh lime!

By Jeff Tritten

PHOTO BY NATALIA FOGARTY ON UNSPLASH

Red Lentil And Black Bean Soup

A squeeze of fresh orange juice brightens up a delicate balance of aromatic cumin and coriander, with a pinch of cayenne heat. Simply delectable over mashed potatoes!

Servings: 6 - 8

1 Vidalia onion, chopped

5 carrots, diced

5 stalks celery, diced

1 garlic clove, minced

1 1/2 c dried red lentils, sorted and rinsed

1 can black beans, drained and rinsed

1 can diced tomatoes

5 c vegetable broth

1. Combine all ingredients in a large soup pot.

Juice 1 orange

2 1/2 tsp kosher salt, or to taste

1 tsp coarsely ground black pepper

1 tsp cumin

1 tsp coriander

1 tsp turmeric

1/2 tsp chili powder

Pinch of cayenne pepper

1 bay leaf

2. Bring to boil. Once boiling, reduce heat to simmer. Cover, and cook for 1 hour, or until lentils are creamy and soft, stirring occasionally.

3. Once lentils are tender, remove bay leaf. Use an immersion blender to create a slightly creamier texture, if desired. Serve hot, with warm crusty whole-grain bread.

By Vicki Brett-Gach

One Pot Vegan Minestrone Soup

This vegetable soup embodies all that I imagine a good soup should be--flavorful, hearty, and comforting. And, it doesn’t hurt a bit that this is a one-pot vegan minestrone soup.

Servings: 4 - 6

3 garlic cloves, minced

1 c onion, chopped

2 stalks celery, diced

1 c carrots, diced

1 1/2 c cooked cannellini beans, or other bean of choice

1 c fresh green beans cut into 1 inch pieces

1 1/2 c fire roasted tomatoes

1 c whole grain pasta of choice

6 c vegetable broth

1 tsp dry poultry seasoning

1 tsp basil

1 tsp oregano

Salt and pepper to taste

1. Heat 3 tbsp veggie broth in a large stock pot over medium-high heat.

2. Add garlic, onion, celery, and carrots and allow to cook for about 3 minutes.

3. Toss in the green beans, cannellini (or another type of beans) and all other ingredients (except pasta) and spices, along with the veggie broth.

4. Bring soup to a strong simmer. Reduce the heat to medium and allow to cook for approximately 15 minutes.

5. Stir in the pasta and cook for another 10 - 12 minutes.

Slow Cooker Instructions:

1. If making in a slow cooker, simply add all ingredients and set the temperature to low. Allow to cook for 3 - 4 hours.

2. Taste and season with additional salt and pepper if needed. Ladle into bowls and serve.

By Terri Edwards

Hinona Kabu Miso Soup

A lovely light and soothing vegetarian “dashi” broth is the base for this lovely soothing Japanese soup, which cooks up in no time at all.

Servings 3 - 4

Dashi:

Strip of dried kombu seaweed (4 - 5 inches)

4 - 6 small dried shitake mushrooms

Soup:

1/2 cake tofu (low fat soft, silken or firm), sliced into bite-sized pieces

1/2 large Japanese or juicing carrot, sliced in half lengthwise, then in 1/2 inch slices

4 - 5 hinona kabu turnips, scrubbed to remove root hairs, sliced into 1/2 inch slices on the bias

2 c packed hinona kabu turnip greens, in 1/2 inch chiffonade slivers

3 tbsp white or saikyo miso, or to taste Green onion, sliced thinly on the bias, to garnish (optional)

1. In two separate non-metallic bowls soak kombu and shitakes separately, each in 2 ½ cups water. Place in the fridge for 8 hours.

2. Discard kombu. Remove shitakes, slice, discarding the stems if not perfectly tender, reserve. Combine both broths. This is your dashi broth.

3. Heat dashi to a gentle simmer. Add turnips, carrot, shiitake for 5 minutes. Then add the greens and gently transfer the tofu. Simmer gently until veggies are just tender.

4. Remove pot from heat (excessive temps will destroy the beneficial bacteria in the miso and alter its taste).

5. In a soup ladle or small sieve, add some of the miso: Dip ladle partially to allow some broth to mix in, stir with chopsticks to dissolve the miso, releasing it into the pot as you add more broth. If using a sieve, submerge sieve partially into the dashi, stirring with chopsticks to encourage the miso to pass through into the broth. Repeat until you reach desired strength of the broth. Very gently use the chopsticks to disperse the miso evenly into the soup. Serve immediately. Garnish with spring onion, if desired.

By Cathy Katin Grazzini

A Tuscan Minestrone

Makes: 7 qts

3 cans white beans, rinsed well or 1 lb dried white beans (cannellini or great northern)

1 large sprig of fresh sage leaves

1 medium to large onion, large diced

2 stalks celery, large diced

1 large carrot, large diced

3 garlic cloves, minced

1 lb green beans, cut into 1 inch pieces

1 lb mixed green and yellow squash, slice lengthwise, halved and sliced

2 medium russet potatoes or 1 lb new white potatoes, large diced

2 - 3 qts no sodium veggie broth or water

6 - 8 tbsp quality tomato paste

2 medium tomatoes, large dice or 14 oz can good quality whole tomatoes

1/4 small savoy or green cabbage, cut into 1/4 inch ribbons (chiffonade)

1 bunch lacinato (dinosaur) kale, rolled up and cut chiffonade

1 bunch swiss chard, rolled up and cut chiffonade

Sea salt to taste

Freshly ground black pepper to taste

Nutritional yeast

1. This is a “Rustic Soup”, so there’s no need to be fussy with knife cuts. Greens are sliced into ribbons and the rest are roughly diced bite size.

2. Add onion, carrots, celery and continue to sweat the veggies for 3 - 4 minutes. Add garlic, stir, cook for another minute. Add squashes, green beans, potatoes and cook for 3 minutes, stir occasionally. Add the white beans and their cooking water if using dried beans. Add veggie broth to water to desired consistency.

3. Bring to a boil; then lower to simmer.

4. Stir in enough tomato paste or whole canned tomatoes, to achieve a pale orange color.

5. Add the ribbons of cabbage and kale, allowing them to cook on low until the veggies are softened but maintain their shape, about 30 minutes.

6. Add chard and fresh tomato (if using). Salt and pepper to taste.

By Cathy Katin Grazzini

Quick Red Lentil Curry Soup

This soup is an excellent candidate for a nutritious lunch or informal supper.

Servings: 4

32 oz vegetable broth

2 c peeled and diced red and/or white potatoes

1 1/2 c sliced carrots

1 c red lentils, sorted and thoroughly rinsed

8 oz cremini or white button mushrooms, diced

1/2 c water, plus more as needed

1/2 tsp curry powder

1. Put all of the ingredients into a medium-sized soup pot and bring to a boil over medium-high heat. Once boiling, decrease the heat to medium-low, cover and simmer 45 - 50 minutes, stirring occasionally, until the vegetables are tender and the lentils are soft. Serve piping hot.

By Laura Theodore

Portuguese Calde Verde Soup

This traditional soup from Portugal highlights two incredibly healthful foods: dark leafy greens and potatoes.

Servings: 10

1 medium yellow onion, chopped (about 2 c)

6 garlic cloves, minced

1/2 tsp salt

1/4 tsp ground black pepper

5 c chopped white potato

1 lb collard greens, stemmed and sliced into thin strips

6 c water

1. Place a large soup pot over medium heat and add the onion garlic, salt and pepper.

2. Stirring regularly, cook for about 5 - 7 minutes or until the onions are translucent.

3. If the onions begin to stick, add about 1/4 c of water.

4. Next, add the white potato and about 1/2 of the collard greens.

5. Add the water and stir to combine.

6. Bring to a boil, cover and reduce to a simmer.

7. Cook for about 30 minutes or until the potatoes are soft and the greens are very tender.

8. Using an immersion blender/stick blender or transport in batches to a standing blender and puree soup until very smooth.

9. Add the remaining 1/2 of collard greens and return to a simmer.

10. Cook for another 5 - 10 minutes or until the collards are bright green and tender.

11. Taste for seasoning. Ladle into bowls and enjoy!

By Anthony Dissen

Creamy Cauliflower And Portabella Mushroom Soup

The comfort of this creamy soup stopped our shivers.

Servings: 4 - 8 c

1 head of cauliflower, cut into florets

1 - 3 c almond milk (depends on size of cauliflower)

8 - 16 oz mini portabellas, sliced 1 sweet onion, diced (about 1/2 c)

1 - 2 tsp favorite no salt seasoning

1 tbsp parsley dried, 3 tbsp fresh chopped Vegetable broth or water for healthy sauté Sprinkle a little paprika, smoked or regular as a garnish

1. Place cauliflower in a medium size saucepan. Pour enough almond milk to almost cover the cauliflower. Bring to a boil and reduce heat to simmer and cook until cauliflower is soft, but not mushy.

2. Healthy sauté the onion, by placing in a stainless steel or nonstick pan hot enough to make a drop of water dance. Move the onion around to prevent sticking. Add a little water/vegetable broth if necessary. Once the onions become translucent and caramelization of the sugars start clinging to the bottom of your pan, add the mushrooms. Allow all the liquid to evaporate transferring the flavoring onto the onions and mushrooms.

3. Set aside.

4. Check the cauliflower and almond milk mixture. Once cauliflower is nice and soft, set aside and allow to cool enough to put mixture into your blender. Blend until smooth.

5. Place cauliflower and almond milk mixture back into the simmering saucepan and add the sautéed mixture.

6. Add seafood seasoning or your favorite no salt/low salt seasoning until you reach desired taste.

7. Add parsley and serve with your favorite multigrain roll or on brown rice (my favorite).

TIPS

1. This cream of mushroom soup can be used as a gravy or the sauce for the infamous “Green Bean Casserole” around the holidays.

2. Make sure your dicing and slices are uniform in size; that way they will cook evenly.

3. Use this as a gravy.

4. Will stay in the refrigerator for 5 days. Freezes well too, just whisk to original consistency.

5. I’ve tried using an immersion blender, but I like the consistency achieved in my regular blender much better.

By Denise Kling-Pelto

Creamy Cauliflower And Portabella Mushroom Soup Continued

Curried Pumpkin Lentil Soup

Next day flavor is DIVINE.

Servings: 4 - 6

1 medium sweet onion, finely chopped

2 garlic cloves, minced

1 tbsp grated fresh ginger (I use a zester.)

1 - 15 oz can pumpkin puree, or 2 c fresh pumpkin (or butternut squash) cooked and pureed

1 c dry red lentils

5 c vegetable broth

1 c favorite plant milk (or replace with vegetable broth)

1 tbsp curry vindaloo powder (or milder curry powder)

Fresh lemon juice, about 1 tbsp (or cider or red wine vinegar in a pinch)

Salt to taste

Fresh cilantro, chopped, about 2 tbsp, as top decoration (optional)

1. Lightly sauté the onion, garlic and ginger in a large pot over medium heat with a small amount of vegetable broth, until the onions are soft and transparent.

2. Add the pumpkin puree, red lentils, broth, non dairy milk (if using) and curry powder.

3. Stir to combine.

4. Place a lid on the pot, turn the heat up to medium-high and bring to a boil.

5. Reduce heat and simmer for about 25 more minutes, stirring occasionally, until lentils are soft. The soup will thicken as the lentils cook.

6. Taste to adjust the curry powder or salt as needed, add lemon juice, then serve in bowls with a sprinkle of the chopped cilantro on the top.

Tips

1. As a leftover, soup can be reheated, thickened and served over rice or another whole grain.

By Lani Muelrath

3 BBQ Pulled Jackfruit.....100 - 101

3 Lentil Sloppy Joes.....102

3 BBQ Spaghetti Squash 103

3 Smoky Vegan Carrot Dogs 104

3 Grand Slam Tempeh Burgers With Spinach And Sweet Potatoes 105

3 Ratatouille Flatbread Pizza.....106 - 107

Photos by Harshal S. Hirve on Unsplash

Photo by veeterzy on Unsplash

Photo by Jeremy Ricketts on Unsplash

BBQ Pulled Jackfruit

My mom made the transition to a whole food plant-based diet but still has times when she craves something meatier.

Servings: 8 - 12

2 - 20-oz cans of green jackfruit in brine, not syrup

1 c diced yellow onion

2 - 3 garlic cloves, minced

3⁄4 c of your favorite oil-free BBQ sauce, plus more for serving Water or vegetable broth for deglazing onions and garlic and an additional cup when pressure cooking

1. Drain and rinse the jackfruit (some people discard the core and the seeds; I do not).

2. I find it easier to shred the jackfruit at this stage using my hands. You can either shred it with your fingers or press each piece of jackfruit with the palm or heel of your hand. If it is difficult, cut the core away with a knife and press each part separately.

3. Set the pressure cooker to sauté.

4. When it is hot, add the onions and dry sauté or, if preferred, use water or low-sodium vegetable broth. Sauté until tender, adding the garlic a few minutes after the onions to prevent burning.

5. Deglaze the pressure cooker with water or vegetable broth, removing all brown bits from the bottom of the inner pot to avoid getting an “overheat” message. Press “cancel” on the pressure cooker. Add 1 c of vegetable broth to the inner pot along with the jackfruit. Set pressure cooker to “manual” for 5 minutes. Place lid on and turn the valve to sealing.

6. Preheat your oven to 400°F.

7. When the pressure cooker cooking time is up, quick release, then carefully open the lid away from you.

8. Remove the jackfruit, onions and garlic from the pressure cooker and place them on a baking sheet lined with a silicone mat or parchment paper. Stir in 1/2 c of BBQ sauce and bake for about 15 minutes.

9. Remove the baking sheet from the oven, pour another 1/4 c of BBQ sauce over the contents and stir. Bake for another 10 - 15 minutes. Remove from the oven. Serve on a whole wheat or gluten-free bun, with coleslaw and another drizzle of BBQ sauce if desired.

By Michele Gallo

BBQ Pulled Jack Fruit Continued

SANDWICHES, FLATBREAD AND WRAPS

Lentil Sloppy Joes

Servings: 8

The Filling:

3/4 c minced red bell pepper

3/4 c minced green bell pepper

1 small russet potato - chopped fine

1 onion (optional) - chopped

1 c dried lentils

2 c low sodium vegetable broth

The Sauce:

6 oz can tomato paste

1/2 c water

1/2 c maple syrup

1/2 c white vinegar

1 tsp onion powder

1 tsp chili powder

1/2 tsp salt

1/2 tsp prepared mustard

1/2 tsp vegan Worcestershire

1/4 tsp garlic powder

1/8 tsp allspice

1/8 tsp chili pepper flakes

Pinch ground cloves

1 bay leaf

1 tbsp cornstarch plus 1 tbsp water for thickening

1. Sauté peppers and potato in a little veggie broth until softened.

2. Add rinsed lentils and veggie broth and heat to boiling.

3. Reduce heat and partially cover for 45 minutes.

4. Meanwhile, prepare the sauce.

5. Add paste, water, syrup, vinegar, seasonings, to a small sauce pan.

6. Whisk until mixed thoroughly and heat until bubbly.

7. Whisk cornstarch and a tablespoon of water to make a slurry.

8. Stir cornstarch slurry into sauce to thicken.

9. Once lentils have absorbed most of the water, stir into sauce.

10. Continue heating to desired consistency.

By Chuck Underwood

BBQ Spaghetti Squash

This is the ultimate in ease when you really want something healthy but don’t feel like cooking.

Servings: 2 - 4

Spaghetti squash

Bottled organic BBQ sauce

Buns

1. Preheat the oven to 375°F.

2. Cut a spaghetti squash in half length-wise and scoop the seeds out.

3. Roast the squash halves in the oven for about 40 minutes or until it is tender. Squish the skin with an oven mitt and if the middle pushes out into “spaghetti strips” you know it’s ready.

4. Let it cool for a few minutes before you attempt to scrape the insides out. It will still be hot so use an oven mitt. Take a fork and work the strands of squash out into a bowl or colander.

5. Blot with paper towels to remove the excess water that naturally arises from cooking the squash.

6. Place the spaghetti squash and bottled organic barbecue sauce in a pot on the stove. Put just enough sauce to coat the squash, stir until sauce is heated.

7. Toast some buns and top with your favorite BBQ condiments such as caramelized onions, dill pickles and jalapenos.

By Lauren Bernick

Smoky Vegan Carrot Dogs

Don’t you just hate summer picnics where everyone is grilling burgers and dogs? Well take these smoky vegan carrot dogs and join right in!

Servings: 6 - 8

6 - 8 carrots, peeled Marinade

1/4 c low sodium soy sauce

1/4 c apple cider vinegar

1/4 c low sodium vegetable broth

1. Cut and peel carrots to make them “bun length”.

2 tbsp maple syrup

1 tbsp liquid smoke

1 tsp prepared yellow mustard

1 tsp minced garlic

1 tsp pickled jalapeno juice (optional)

1/2 tsp onion powder

2. Boil carrots in water until just fork tender,about 10 - 15 minutes.

3. Drain carrots, rinse with cold water, and drain again. Place carrots in a ziplock freezer bag.

4. Whisk all marinade ingredients together and pour into bag with carrots.

5. Marinate for 4 - 6 hrs.

6. Grill carrots on an open grill, basting occasionally.

7. Grill to heat all the way through and to get some blackened grill marks on each side.

Updated pressure cooker instructions:

1. Add cut carrots and marinade to pressure cooker.

2. Attach and seal lid, then cook on manual for 3 minutes.

3. After doing a quick release you can the leave the carrots in the pot until you are ready to grill.

4. I would marinate the carrots after the pressure has been released for at least 1 hour.

5. If not grilling soon - remove carrots and marinade and transfer to a container you can store in the fridge.

By Chuck Underwood

Grand Slam Tempeh Burgers With Spinach And Sweet Potatoes

The perfect all-in-one burger, packed with phytonutrients, complex carbohydrates, and plantbased protein for the win.

Servings: 10 - 12

1 - 8-oz block tempeh

1 small onion, roughly chopped

2 c baby spinach

1 medium steamed sweet potato, peeled and roughly chopped (about 1 1/4 cups)

1/3 c ground flaxseed meal

1/4 c balsamic vinegar

Generous sprinkle Creole Seasoning

Generous sprinkle kosher salt

1. Preheat oven to 425°F.

2. Add all the ingredients into a food processor and process until almost (but not entirely) smooth. Empty contents onto a clean cutting board. Divide mixture evenly into 10 - 12 portions. Form each portion into a flat burger-shaped patty. Place burgers on a nonstick baking sheet or oven-safe griddle. Bake for approximately 25 - 35 minutes, or until golden and almost firm, flipping at about 20 minutes.

3. Remove tempeh burgers from oven, and serve immediately on toasted sprouted whole-grain buns, along with your favorite flavorful toppings and condiments.

By Vicki Brett-Gach

Ratatouille Flatbread Pizza

Servings: 1 - 2

1 1/2 c ratatouille

1 1/2 c mashed potatoes

1. Preheat oven (or toaster oven) to 400°F.

2 sprouted whole-grain tortillas fresh basil to garnish

2. Place whole grain tortillas or flatbreads onto a baking sheet. Slather with a thick layer of mashed potatoes. Top the potatoes with the ratatouille, and sprinkle fresh basil over the ratatouille.

3. Bake flatbread pizzas for approximately 10 - 12 minutes, or until the edges begin to turn crispy and golden brown, and the center is hot and bubbling. Remove from oven, and serve hot.

Ratatouille

1 onion, chopped

1 garlic clove, minced

2 - 3 zucchinis, quartered lengthwise, and thinly sliced

1 red bell pepper, chopped

1 - 15 oz can diced fire-roasted tomatoes 1 or 2 pinches cayenne pepper handful of fresh basil salt and black pepper, to taste

1. To make the ratatouille, in a large hot nonstick skillet, add onions and sauté for about 5 minutes, or until they begin to brown. Add a bit of water to avoid sticking to the pan.

2. Once the onions begin to brown, add garlic. Continue to cook for a minute or less. Stir in the zucchini and bell peppers. Mix in the tomatoes and cayenne pepper, and toss gently to combine. Cover and allow all of the vegetables to simmer together until tender. Remove cover, finish with fresh basil, and season with salt and pepper to taste.

3. Serve immediately, or set aside.

Mashed Potatoes

2 Yukon Gold potatoes soy milk, plain unsweetened dash of onion powder

kosher salt coarsely ground black pepper

1. Peel and chop potatoes. Place potatoes in a pot of water, and bring to a boil. Cover, reduce heat, and continue to simmer until tender. Drain potatoes, and mash until creamy with soy milk and seasonings, to taste. Set aside to use over Ratatouille Flatbread Pizza.

By Vicki Brett-Gach

Ratatouille Flatbread Pizza Continued

3 One Pot Red Lentil Masala.....110 3 Polish Golumpki Vegan Style 111 3 Tuscan Farro And Bean Skillet 112 3 Simple Veggie Stir-Fry With Mushrooms 113 3 Early Spring Pie 114 - 115 3 Cauliflower Steak With Whipped Sweet Potatoes And Greens.....116 - 117 3 Savoury French Lentils Entrée.....118 3 Succotash.....119

Smoky Beans And Quinoa Stuffed Peppers.....120 3 Sweet Potato Tacos Made Lighter With Cabbage Cups.....121

3 French Lentil Stuffed Peppers.....122 - 123 3 Lentil Loaf.....124 - 125 3 Apricot BBQ Sauce With Marinated Tempeh.....126 - 127 3 Vegetarian Lasagna 128 - 129 3 Kitchari 130 3 Chili Mac.....131 3 BBQ Jackfruit Tacos With Dilly Slaw.....132 3 Curried White Beans With Arugula.....133 3 Zucchini Manicotti.....134 3 Ranchero Bowl.....135

Photos by Harshal S. Hirve on Unsplash

Photo by veeterzy on Unsplash

Photo by Jeremy Ricketts on Unsplash

One Pot Red Lentil Masala

Servings: 6 - 8

4 c low sodium vegetable broth

1 - 15 oz can diced tomatoes - including juice from can

1 - 7 oz can tomato paste

2 1/4 c red lentils

1 can cooked chickpeas

1 large yellow or white onion

4 garlic cloves - minced or pressed

1 tsp ground ginger (or 1 tbsp fresh ground ginger)

2 1/4 tsp garam masala

Salt and pepper to taste

1 3/4 c any approved non dairy milk (see Whole Food Plant-Based Pantry Staples page 15)

1. In a 5 qt pot, add all ingredients except non dairy milk (or you will scorch it). Bring it to a boil and simmer 25 minutes.

2. Add 1 3/4 c any approved non dairy milk, stir well – cook until hot.

3. Serve over rice, quinoa, or your favorite whole grain.

Tip:

1. Red lentils cook quickly.

By Jeff Tritten

Polish Golumpki Vegan Style

Servings: 16 cabbage rolls

1 c brown rice

2 c vegetable broth

1/2 c chopped fresh parsley or 2 tbsp dried

1 tsp smoked paprika

1 tbsp dulse (hickory flavored sea vegetable) or 1 tsp liquid smoke

1 onion, minced

4 stalks celery

1/2 c chopped sun-dried tomato

2 c cooked black beans (until creamy) or canned beans work well also

1 large head cabbage; cored

1 can diced fire roasted tomatoes

1. Start brown rice with vegetable broth boiling; reduce to a simmer for 25 minutes. Add 1/8 c parsley and 1 tsp smoke paprika and 1 tbsp dulse or teaspoon of liquid smoke.

2. Healthy saute onions, celery and sun-dried tomato in water or broth.

3. Mix the rice mixture with sautéed items. Add black beans and set aside.

4. In a large pot with boiling water, carefully place cored head of cabbage. And bring to a boil again; start removing leaves with tongs, one leaf at a time onto a large plate.

5. Lay un-torn cabbage leaves with stem closest to you on a clean cutting board. Place approximately 1/2 c of rice mixture in the center close to you in a mound. Wrap right and left side upward and roll center keeping sides tucked over. Tuck in the top of the cabbage into a package.

6. In a 9 x 13 inch pan, put the juice from a can of diced fire roasted tomatoes. Place Golumpki in rows of four horizontally. You should have 16.

7. Place the diced fire roasted tomatoes on top of the Golumpki. Cover with foil and bake at 350°F for 60 minutes.

By Denise Kling-Pelto

Tuscan Farro And Bean Skillet

Servings: 2 - 3

1/2 medium yellow onion - diced

2 medium garlic cloves - minced or pressed

2 1/2 c low sodium vegetable broth

1 c organic farro

1 can organic beans - drained and rinsed (white or garbanzo)

1 - 15 oz can diced tomatoes - drained (or 1 1/2 c fresh tomato)

1 c fresh spinach

1/4 c fresh basil (plus some to top dish)

1 tsp oregano

1/2 tsp fennel seed

1/2 tsp dried rosemary

1/4 tsp red pepper flakes (or more to taste)

Salt to taste (optional)

1. In large skillet, add vegetable broth, garlic, and onions and saute until onions are translucent.

2. Add farro, and all spices, bring to a boil and simmer 25 minutes.

3. Add all other ingredients and heat until spinach is cooked and beans are hot. Depending on liquid content, it could take a few extra minutes. Simmer until liquids are absorbed.

By Jeff Tritten

Simple Veggie Stir-Fry With Mushrooms

This easy veggie stir-fry with mushrooms is a perfect quick fix for healthy lunch or dinner.

Servings: 2

2 big portobello mushrooms (or about 6 oz of other kinds)

1 small red or yellow onion

2 garlic cloves

1/2 tsp turmeric

3 medium carrots

1/2 small zucchini

2 tbsp non dairy milk

Low-sodium tamari sauce and black pepper to taste

1. Begin with coarsely grating the carrots and zucchini and chopping the mushrooms, onion and garlic.

2. Then, heat a large skillet over medium-high heat. Next, sauté mushrooms, onion and garlic for a few minutes, stirring occasionally. Then, reduce the heat to medium and continue cooking, stirring occasionally, until all the moisture has evaporated. It’ll take 5 - 8 minutes more. Try to spread the mushrooms out in a single layer to maximize their contact with the hot pan. If you need to add water, do this a tablespoon at a time as mushrooms absorb it very quickly.

3. Next, add turmeric and non dairy milk and give it a good stir. After that, it’s time to throw in grated carrots and zucchini. Stir-fry for a few more minutes until the veggies are thoroughly heated but still crunchy (al dente). Finish with Tamari or low-sodium soy sauce and black pepper.

Tip:

4. Mix with brown rice noodles or other whole grain pasta. Eat with cooked brown, red or wild rice, quinoa, millet or buckwheat. Add some beans, chickpeas, edamame beans, peas, lentils or tofu/tempeh for a complete meal.

By Nele Liivlaid

Early Spring Pie

This eye-catching, creamy pie is bursting with flavor, and makes a hearty supper and a beautiful luncheon entrée. No oil, no dairy, gluten-free – all good!

Makes: 1 - 9 inch pie

Crust:

1 1/2 c chickpea flour

1 c brown rice flour

2 tbsp nutritional yeast

2 tbsp arrowroot

2 tbsp freshly ground flaxseed

1 tsp granulated onion

1 tsp granulated garlic

1/2 c silken tofu, drained well

1/4 tsp sea salt (omit for salt free)

pinch ground white pepper

Plant-based bechamel:

1 c almond milk

1/3 c silken tofu

2 tbsp nutritional yeast

2 tbsp arrowroot

1 tsp apple cider vinegar

1 tsp granulated onion

1 tsp granulated garlic

1/2 tsp black salt (kala namak), available at South Asian grocers or online)

(omit for salt-free)

Pinch ground white pepper

Pinch freshly ground nutmeg

Veggies:

2 c spinach and radish greens

1 c asparagus tips and tender stems, (snap asparagus, discard woody bottoms or save for broth), cut in 1 inch sections

1 c fresh artichoke hearts, quartered (fresh only)

1 c fresh or frozen English peas

1 full c mix small watermelon, Cherry Belle or other radish varieties, cut in 1/8 inch slices

1 c baby fingerling potatoes, cut in 1/2 inch slices

1 leek, white only, sliced lengthwise, sliced in 1/4 inch pieces

1 medium yellow onion, medium dice

1 stalk celery, medium dice

Fresh thyme leaves from several 4 - 5 sprigs

1 c, compacted, mixed fresh basil leaves and chives, chopped

No-sodium veggie broth to deglaze pan

Sea salt and freshly ground pepper to taste (omit for salt-free)

Early Spring Pie Continued

1. Preheat oven to 425°F; bake dough cutouts 5 - 7 minutes.

2. Combine crust’s dry ingredients in a food processor, pulse to blend. Add vinegar and silken tofu and run until dough gathers in a soft, ball (be patient) with the soft, pliable consistency of soft clay. If still crumbly or too stiff, add 1 tbsp tofu and reprocess. Remove, shape into a ball, wrap in plastic.

3. Prep veggies, steaming the asparagus, fresh artichoke, potatoes, radishes, and greens separately, until tender but firm. Plunge in ice water to halt cooking and drain. Sweat the onion, leek and thyme leaves in a nonstick or stainless pan over low heat, until they soften and release their juices. Deglaze with 1-2 tbsp of veggie broth as needed. Mix in steamed, squeezed, chopped greens.

4. Combine bechamel ingredients in food processor, blend until smooth. Pour into a saucepan and whisk over medium heat until thickened and dense. In a large mixing bowl, combine steamed and sweated veggies with the bechamel. Season to taste.

5. Sprinkle a board with chickpea flour, roll out dough, flipping and flouring, to a thickness of 3/16 inch. Transfer to a 9 inch glass pie dish, trim and crimp edges. Fill with veggie-bechamel mix. Bake 20 - 25 minutes until bubbly and golden.

6. Roll out scraps and cut out decorative shapes with cookie cutters. Moisten with a pastry brush and water, and if desired, season with a wee pinch of salt, pepper, dehydrated veggie powders (I used beets and leeks in the photo), chili powder or paprika. Bake 5 - 7 minutes or until lightly golden. Arrange cutouts attractively atop the baked pie.

7. To facilitate slicing, cool on a rack for 20 - 30 minutes to set. Then...dig in!

By Cathy Katin Grazzini

Cauliflower Steak With Whipped Sweet Potatoes And Greens

When you’re in the mood for a delicious, hearty meal with lots of different flavors, this is it!

Servings: 3

Cauliflower Steaks:

1 large head cauliflower

Low-fat hummus

Whipped Sweet Potatoes:

2 large sweet potatoes

1/4 - 1/2 c non dairy milk

1 tbsp maple syrup

Your favorite greens

Minty White Bean Sauce:

1 can white beans such as cannellini

1/4 c cilantro leaves

1/4 c fresh mint

2 slices fresh jalapeno

1 small slice red onion

Juice 2 limes

1 tsp Ume plum vinegar paste (you can substitute rice wine vinegar or omit it completely)

Dash of salt

1. Preheat oven to 375°F and line a baking sheet with parchment paper.

2. Slice the cauliflower in half and then into 1 inch thick “steaks” leave the core in the middle.

3. Spread a thin layer of low-fat hummus onto each steak.

4. Place the cauliflower on to the covered baking sheet and bake for about 25 - 35 minutes until cauliflower steaks are tender and a little brown on the top.

5. At the same time cook sweet potatoes in the oven for 45 minutes or until tender.

6. When the sweet potatoes are cooked, take the skin off and place them in a bowl. Add non dairy milk and maple syrup and blend into mashed potatoes with a hand mixer.

7. Steam your favorite greens (I used bok choy and collards for this). You can top them with tamari or teriyaki sauce if you like. Assemble it all onto a plate.

8. Make the minty white bean sauce by putting all ingredients into a high speed blender and blend until smooth. Adjust to taste adding more salt, lime or mint accordingly.

9. Put a little of the minty white bean sauce on top of the cauliflower steak. Use sparingly, this is supposed to just give it a hint of flavor.

By Lauren Bernick

Cauliflower Steak With Whipped Sweet Potatoes And Greens Continued

Savoury French Lentils Entrée

Served over brown or black rice, this delicious dish is always a big hit with my non-plantbased guests!!

Servings: 6

2 - 3 c cooked brown or black rice

1 onion, chopped

1 tbsp garlic, minced

1 tbsp ginger, minced

2 tsp curry powder

1 tsp ground cumin

1 tsp ground coriander

1 tsp fennel

1/2 tsp cinnamon

4 c vegetable broth

2 c water

1 1/2 c black (French) lentils, or 3/4 c green lentils and 3/4 c black lentils

1 package frozen butternut squash cubes (about 4 c)

1 can chickpeas, drained and rinsed

10 oz package baby spinach

2 tbsp lemon juice

1/4 c chopped cilantro (for garnish)

1. Water-saute chopped onion until translucent, about 5 minutes.

2. Stir in garlic, ginger, curry, cumin, coriander, fennel, and cinnamon. Stir.

3. Add vegetable broth and water then stir in lentils.

4. Bring to a boil, then reduce heat to a simmer. Cover and cook 30 - 40 minutes until lentils are tender.

5. Add squash and cook until tender, about five minutes. Stir in chickpeas and spinach. Cook until spinach wilts. Stir in lemon juice.

6. Serve over rice and top with cilantro.

Tip:

1. When cooking for dinner guests, prepare the rice ahead in order to make preparation quick and easy. Leftovers freeze very well for future meals.

By Jeannie Hudkins

Succotash

Servings: 4 - 6

2 c mango salsa

1 can diced tomatoes

1 can black eyed peas

4 c fresh chopped vegetables or bag frozen mixed vegetables

4 tbsp dulse seaweed

1. Mix together in a soup pot. Warm or cook until frozen vegetables (if used) have thawed. Enjoy alone or with quinoa, brown rice, or mung bean noodles.

By Chelly

Smoky Beans And Quinoa Stuffed Peppers

Servings: 4 peppers

1/2 small onion, diced (3 oz)

2 garlic cloves, minced

1 tbsp chili powder

1/2 – 1 tsp smoked paprika or liquid smoke

1 c uncooked quinoa (6 oz)

1 c water

15 oz fire-roasted tomatoes, no salt added

2 c cooked black beans (12 oz)

3 tbsp nutritional yeast

5 c baby spinach (2.5 oz)

4 large red, yellow, or orange bell peppers

1. Cut tops off peppers and discard the seeds. Feel free to save the tops and roast them with the dish.

2. Add the onions, garlic, and spices to a medium sauce pan over medium-high heat. Dry-sauté for a few minutes, stirring occasionally.

3. Preheat the oven to 375° F. Line a baking dish or rimmed baking sheet with parchment paper.

4. Add the quinoa, water, and fire-roasted tomatoes and cover with a lid. Bring the water to a boil, and then reduce the heat to low. Simmer for 15 minutes, or until the liquid is absorbed and the quinoa is fluffy.

5. Transfer the quinoa to a large mixing bowl. Add the black beans, nutritional yeast, and spinach. Mix well.

6. Generously stuff the peppers with quinoa mixture until all peppers are full. Place the tops back on the peppers and then cover the dish with foil.

7. Bake for 30 minutes covered. Then remove the foil and increase heat to 400° F. Bake for 15 more minutes, or until peppers are soft and slightly golden brown. For softer peppers, bake for an extra 5 - 10 minutes.

By Katie Mae

Sweet Potato Tacos Made Lighter

Servings: 6 tacos

With Cabbage Cups

2 medium-sized cooked sweet potatoes, mashed (any potato works)

1 1/2 c cooked black beans (15 oz can, partially drained)

1/2 tsp ground cumin

1/2 tsp chili powder

1/2 tsp salt-free seasoning

6 purple cabbage cups* (or romaine leaves)

1 Roma tomato, diced

1 avocado, diced

1 – 2 limes, sliced into wedges

1. Ready in 15 minutes (not including sweet potato cook time).

2. Set freshly cooked and mashed sweet potatoes aside. If the sweet potatoes were cooked previously and are cool, then warm them up on the stovetop or in the microwave.

3. In a medium saucepan over medium-low heat, add the black beans, cumin, chili powder, and salt-free seasoning. Heat the beans for 5 - 10 minutes, stirring occasionally.

4. To assemble the tacos: First spread a layer of sweet potatoes, about 1/4 c across the center of a lettuce cup or romaine leaf. Add about 1/4 c of the black beans over the sweet potatoes. Top with diced tomatoes, avocado, and a squeeze of lime juice. Enjoy!

*Chef’s Note:

1. If you want the cabbage cups to be a little bit softer and warmer, layer the sweet potato into the cabbage cups and then microwave them for just 30 seconds. Then continue filling the cups with the other toppings.

By Katie Mae

French Lentil Stuffed Peppers

Servings: 6 - 8

6 whole bell peppers, any color

1 large yellow onion, finely diced

2 large zucchinis, finely diced

1 c short grain brown rice, rinse and drain of excess water

2 c French petit lentils, rinse and drain of excess water

4 tbsp garlic cloves, minced

2 c of your favorite protein. Beans, tempeh or meatless crumbles if preferred

1. Preheat oven to 400°F.

Rice:

2 - 28 oz cans large chopped tomato and 1 small - 12 oz can

1 small can tomato paste

1 c packed fresh basil, chopped

3 tbsp Italian seasoning

2 tbsp dried basil

2 tbsp balsamic vinegar

2 bay leaves

Mineral sea salt

1. Cook rice in a rice cooker. Thoroughly rinse rice. Allow to completely drain. Add almost 2 c water and 1/4 tsp salt. Cook. You can also follow directions for stove top cooking method.

Tomato Basil Sauce:

1. Empty cans of tomato and tomato paste into large sauce pot. Add 1 tbsp salt and cook about 30 minutes. Add 2 tbsp fresh garlic, Italian seasoning and dried basil cook an additional 15 minutes. Add balsamic cook 5 minutes. Turn off heat and add fresh basil and black pepper if you like.

Lentils:

1. Thoroughly rinse lentils. Cover with water in a small stock pot, add 2 tsp salt with bay leaves. Cook uncovered 35 - 40 minutes. Add water while cooking if needed. Allow to cool, drain lentils from excess water. Remove bay leaves.

Lentil Stuffed Peppers Continued

Filling:

1. Place onion, 2 tbsp fresh garlic and 1 tbsp of salt in a large sauté pan, cook for 5 minutes on medium (do not cook on high without oil), do not cook fully. Add chopped zucchini to sauté pan, cook an additional 5 minutes. If using beans or crumbles, add to sauté pan with zucchini. If using tempeh, chop into small pieces and cook in a pan with water and soy sauce until all liquid has absorbed.

Peppers:

1. Slice tops off peppers and carefully remove the seeds and veins. Keep tops for assembly. Place in boiling water for 2 minutes to soften. Carefully remove with tongs, or drain water into a colander. Place standing upwards into a baking pan.

Assembly:

1. In a large mixing bowl add onion, garlic, zucchini, beans/tempeh/crumbles, lentils, rice and tomato sauce. Mix thoroughly. Taste, add additional salt and pepper if preferred.

2. Stuff the peppers ensuring filling gets to the bottom of each pepper. Add surplus filling to the surrounding area and fill bottom of the pan. Place pepper top back onto the pepper. Cover with foil or lid. Bake in oven 45 - 60 minutes, until peppers are cooked to your preferred texture. Stick a fork or knife into the pepper to check the consistency.

3. To serve, place hot pepper on a bed of fresh baby spinach, garnish with a side of steamed broccoli.

By Amber Poupore

French

Lentil Loaf

Servings: 6 - 8

1 c dry lentils (green or French petit)

2 1/2 c water or vegetable broth (low sodium)

1 - 2 tbsp sea salt for sautéing vegetables

4 garlic cloves, minced

1 medium yellow onion, finely diced

1 medium sweet potato, peeled and finely diced

2 celery stalks, finely diced

3/4 c rolled oats

1. Preheat oven to 350°F.

Cook Lentils:

1/2 c oat flour or besan flour (garbanzo bean flour)

1 heaping tsp dried thyme

1/2 heaping tsp cumin

1/2 tsp each garlic powder and onion powder

3 bay leaves

3 tbsp flaxseed meal (ground flaxseeds)

1/3 c water (6 tbsp)

1. Thoroughly rinse lentils and drain. In large stockpot add 2 1/2 c water (or broth) with lentils and 3 bay leaves. Bring to a boil, reduce heat, cover and simmer for about 35 minutes, stirring occasionally. Once done, remove lid and set aside to cool. The lentils will thicken upon standing, about 20 minutes is good. Remove bay leaves. Using a food processor or blender, puree over half of the cooked lentils and lentil stock water. Set aside.

Flax Binder:

1. In small bowl add flaxseed meal and 1/3 c water, vigorously mix with a fork to thoroughly combine. Set aside for at least 10 minutes, preferably in the refrigerator. This will act as a binder and will thicken nicely upon sitting.

Prepare Vegetables

1. In a large flat sauté pan, cook garlic, onion, sweet potato, celery and salt for 10 minutes on medium heat. Add thyme, cumin and garlic powder, mixing well to incorporate and cook an additional 5 minutes. Set aside to cool.

Assembly:

1. In a large mixing bowl, combine sautéed vegetables, pureed lentils and remaining whole lentils, oats, oat flour and flaxseed mix. Salt and pepper to taste if preferred.

2. Place mixture into a loaf pan lined with parchment paper, leaving paper overlapping for easy loaf removal later. Place lentil filling into the pan, press down firmly, filling in along the edges and corners. Gently tap pan on the counter to ensure that the loaf has settled completely into the pan and air bubbles are filling.

3. Bake uncovered in oven for 45 - 50 minutes. Allow to cool 15 - 20 minutes, remove from pan and slice. Loaf can be refrigerated and reheated for leftovers for up to 6 days.

4. When reheating the loaf, if you prefer a firmer edge, sauté flat slices in a non-stick pan. Do not cook on high, the loaf may stick or burn.

5. Serve lentil loaf with your favorite savoury mushroom gravy and/or bake with tomato glaze. Plate with mashed potatoes, steamed vegetables and sautéed greens.

Glaze (Optional):

3 tbsp organic ketchup

1 tbsp balsamic vinegar

1 tbsp pure maple syrup

1. Prepare your glaze by combining all ingredients in a small bowl, mix until incorporated. Spread evenly over the top of loaf. Glaze is not needed to bake the loaf.

By Amber Poupore

Lentil Loaf Continued

Apricot BBQ Sauce With Marinated Tempeh

Servings: 4 - 6

1 c apricot, dried (unsulphured)

1 c pure unfiltered apple juice

1/4 c organic dark brown sugar

2 c chopped yellow onion

2 tbsp fresh ginger root

2 tbsp chopped garlic

2 tbsp apple cider vinegar

2 tbsp balsamic vinegar

Sauté Vegetables:

3 c diced tomato canned

1/3 c pure Michigan maple syrup

1 1/2 tbsp Dijon mustard

1 tbsp mineral salt

1/2 tsp smoked paprika

1/2 tsp allspice

1 tbsp red chili powder

1/2 tsp chipotle powder

1. In skillet or sauté pan cook onion, ginger root and garlic with 1 teaspoon salt on medium heat, until onions are translucent, 7 - 10 minutes.

Sauce Base:

1. In a medium sauce pot, combine apricots, apple juice, dark brown sugar, apple cider vinegar, balsamic vinegar, canned tomatoes, maple syrup, Dijon mustard, salt, smoked paprika, allspice, red chili powder and chipotle, simmer 30 minutes.

2. Add sautéed onions, Cook 15 additional minutes on medium to low heat (simmer).

3. Allow to cool and blend thoroughly to achieve creamy consistency.

4. Do NOT blend while hot!! Liquid will expand and overflow the blender pitcher.

Apricot BBQ Sauce With Marinated Tempeh Continued

5. Smother marinated tempeh with BBQ sauce and sautéed onion.

6. Serve with your favorite cornbread, beans, cole slaw and steamed greens or kale salad. This BBQ tempeh can also be used for sandwiches and wraps for an easy meal.

Marinated Tempeh:

1. This is a great neutral flavor tempeh and can be used for a variety of recipes. Keep extra in the fridge for up to 6 days and use as a protein addition to many meals.

2. Preheat oven to 400°F.

16 oz tempeh (2 packages)

2 tbsp tamari (natural unrefined soy sauce)

2 tbsp apple cider vinegar

2 - 3 tsp garlic powder

2 bay leaf

1 tbsp thyme, dry

1 tbsp basil, dry

2 c water

3. Chop tempeh into 1/2 inch cubes.

4. Place into baking pan.

5. Cover tempeh with all remaining ingredients.

6. Cover pan with foil or a lid and bake 45 – 60 minutes, remove foil and bake an additional 25 - 30 minutes, depending on how dry you want the tempeh to be. Leaving some marinade is good, you want to avoid drying out the tempeh too much.

By Amber Poupore

Vegetarian Lasagna

Servings: 8 - 10

4 - 6 heads broccoli, chopped into small florets

4 - 6 medium sized zucchini, chopped small

2 qts cremini mushroom (any mushroom you prefer), chopped small

1 large yellow onion, diced small

2 boxes whole grain lasagna noodles

2 - 3 tbsp fresh garlic cloves, minced

3 - 20 oz cans large chopped tomatoes

2 cans white beans, drained of stock

1 small can tomato paste

1 c packed fresh basil, chopped

5 tbsp Italian seasoning

5 tbsp basil, dried

1/4 c nutritional yeast

2 - 3 tbsp balsamic vinegar

1 tbsp oregano, dried

Mineral sea salt

Water

1. Preheat oven 375°F.

Tomato Basil Sauce:

1. Empty cans of tomato and paste into medium to large sauce pot. Add 1 tbsp salt and onions, cook on low to medium, 30 minutes, stirring consistently. Add 2 tbsp fresh garlic, 3 tbsp Italian seasoning, 3 tbsp dried basil, 1 tbsp oregano, and cook an additional 25 - 30 minutes. Add balsamic vinegar and beans, cook 10 minutes.

Turn off heat and add fresh basil and black pepper if you like.

Vegetables:

1. Mix a blend of 2 tbsp Italian seasoning, 2 tbsp dried basil, nutritional yeast and 2 tsp salt in a bowl. Distribute spice blend evenly coating zucchini, broccoli and mushrooms. Spread each item on baking sheets, do not overcrowd, bake at 350°F. Allow to cool. You want the vegetables to be cooked al dente (not overcooked).

2. Broccoli - 12 minutes

3. Zucchini - 10 minutes

4. Mushroom - 15 minutes

5. Without the use of oil, vegetables can dry out in the oven if they become too hot. Keep a spray bottle with water and you can mist the vegetables while cooking, when they appear to be too dry.

6. Bring pot of water to boil, do not add oil. Add noodles and follow the instructions on the box. Drain and separate noodles immediately. I prefer to lay them flat on parchment paper while I am assembling the lasagna. Move quickly because you cannot coat the pasta in oil which typically would prevent the sticking.

Assembly:

1. Spread a very thin layer of sauce on bottom of the pan. Place 3 noodles lengthwise on top of the sauce, carefully pressing flat and avoiding overlap.

2. After each noodle layer, use a spatula and lightly cover in additional sauce, then top with your vegetable of choice. Keep repeating until you have reached your desired height. Top the final layer with sauce. Reserve some tomato sauce to cover the lasagna when plating to serve. If noodles tear apart, simply place them in the layers and patch them back together.

3. Bake in oven, covered, 45 - 60 minutes.

By Amber Poupore

Vegetarian Lasagna Continued

Kitchari

One thing I brought back from my trips to India is love for Indian food. Kitchari is an easy-tomake beloved standard that brings all the best spices together in a fragrant bowl of comfort.

Servings: 4

1 tsp whole black mustard seeds

1 tsp whole cumin seeds

1 tsp whole coriander seeds

1 tsp turmeric powder

1 c mung dal

1/2 c brown basmati or other brown rice

6 c water

1 garlic clove, minced

1 inch piece fresh ginger, grated

1 cinnamon stick

2 - 4 tbsp fresh lemon juice

1/2 tsp salt

1. In a nonstick pot over medium heat, roast mustard seeds, cumin seeds, coriander seeds and turmeric powder until the aromas start to mix and seeds start to crackle and pop.

2. Add mung dal and brown basmati rice and roast lightly with the spices.

3. Add water, garlic, ginger and cinnamon stick.

4. Bring to a boil, then cover and simmer for roughly 45 minutes, stirring occasionally, until dal and rice are cooked.

5. Before serving, add lemon juice and salt.

6. Serve in a bowl or plate over brown rice or other whole grain, with a few sprinkles of fresh chopped cilantro on top and lemon wedges on the side.

7. Note: You can also replace the rice with another 1/2 c dal if you prefer or plan to serve over rice.

By Lani Muelrath

Chili Mac

Servings: 6

16 oz whole grain pasta, macaroni or penne, gluten-free or regular

1 yellow onion, diced

2 celery stalks, sliced

3 garlic cloves, minced

1 jalapeno, seeds and membrane removed for milder spice

30 oz tomato sauce

1 1/2 c low-sodium vegetable broth, divided

15 oz kidney beans, cooked

2 c defrosted frozen corn

1 c defrosted frozen peas

1/4 c nutritional yeast

1 tbsp dried basil

2 tsp chili powder, more or less depending on desired spiciness

2 tsp thyme

3 handfuls baby spinach

Salt and pepper to taste

1. Begin cooking your pasta, usually 10 - 12 minutes al dente.

2. Meanwhile, in a large pan, heat 1/3 c of broth for a minute over medium heat.

3. Add the onion and celery; sauté for 6 minutes or so, then add the garlic and jalapeno.

4. Add broth by tbsp if the pan becomes too dry.

5. Sauté for a few minutes, then add the tomato sauce, kidney beans, 1 c remaining broth, corn, peas, nutritional yeast and spices.

6. Cook for about 10 minutes, then stir in your drained pasta and spinach.

7. Cook until heated through.

8. Enjoy!

By Marla Rose

BBQ Jackfruit Tacos With Dilly Slaw

Servings: 4 - 6

Dilly Slaw:

3 c shredded cabbage or broccoli slaw

1/2 c vegan oil-free mayo

1/8 c unsweetened, plain non dairy milk

1 tbsp fresh lime juice

1 tbsp dried dill weed

1 tsp ground cumin

1 tsp crushed garlic

1/4 tsp crushed red pepper flakes (optional)

Salt and pepper

Slaw:

BBQ Jackfruit:

40 oz canned jackfruit in water or brine, drained, rinsed and shredded

1 tsp low-sodium tamari

3 garlic cloves, minced

1/4 tsp liquid smoke

1/2 c plus 2 tbsp favorite (no oil)

vegan BBQ sauce

1/4 c low-sodium vegetable broth

1 tsp cayenne powder (optional)

Salt and pepper to taste

1. In a medium bowl, combine all ingredients and stir; season to your preference. Allow to sit for 20 minutes or more to absorb the flavors and soften.

Jackfruit:

1. Heat a large skillet over medium heat. (You will be healthy sautéing with water or veggie broth. To prevent sticking, add a little and let it bubble in the pan.). Add the shredded jackfruit and sauté, stirring often with a spatula, for about 5 minutes. Add garlic, tamari and liquid smoke, sautéing for 6 minutes.

2. Add 1/2 c of BBQ sauce, vegetable broth and cayenne (if using), bring to a simmer, then lower heat to medium low. Cook for 25 - 30 minutes, stirring occasionally, until softened. Add more broth by the tablespoon if mixture gets too dry.

3. When jackfruit has reached the desired level of tenderness, add the final 2 tbsp of BBQ sauce, stir through and remove from the heat.

4. Serve hot and garnish as you wish with Dilly Slaw on top!

By Marla Rose

Curried White Beans With Arugula

This is one of my favorite ways to prepare beans and legumes!

Servings: 4

1 medium red onion, peeled and chopped

4 fresh garlic cloves, crushed and finely chopped

1 tbsp fresh ginger root, finely grated

1 tsp ground turmeric powder

1/4 tsp ground black pepper

1 tsp ground cumin

1/4 tsp salt (optional)

1 c water or low-sodium vegetable broth

4 c cooked white beans (such as navy beans, cannellini beans, or butter beans)

6 c arugula

Juice 1 fresh lemon

1. Place a large skillet or wide pot over medium heat and add the onion, garlic, and ginger. Add 2 tbsp of water, and sauté for about 3 - 5 minutes. Feel free to add more water, or even vegetable broth, one tbsp at a time, if needed to prevent the onions from sticking. Add the turmeric, black pepper, cumin, salt (if using), and the water or vegetable broth, and and stir until all of the spices have been dissolved into the liquid. Add the white beans and stir well.

2. Reduce heat to a simmer and allow to cook for another 5 minutes. Add the arugula, stir to combine, and remove from heat. Continue to gently stir until the arugula has just wilted, stir in the lemon juice, and serve.

By Anthony Dissen

Zucchini Manicotti

Servings: 4

2 large zucchini, sliced like lasagna noodles

1 c sun-dried tomatoes

1 large carrot

1 tbsp Italian seasonings

1 tbsp nutritional yeast

1/4 c onion

2 garlic cloves

1/8 c lemon juice

2 c collard greens, chopped, reserve 1/2 c for garnish

1. Cut the ends off and slice zucchini lengthwise using a mandolin to resemble lasagna noodles set aside.

2. Blend together remaining ingredients but remember to add Italian seasoning last and blend for 10 seconds to incorporate seasonings.

3. Place sun-dried tomato filling and spinach in a bowl and mix.

4. Using 6 pieces of zucchini, overlap zucchini by laying them side by side but on the piece before it.

5. Add 1/2 c of tomato and spinach filling to the zucchini and roll it up.

6. Garnish with chopped greens and extra tomato and spinach filling.

By Chelly

Ranchero Bowl

Servings: 4 - 5

Ranchero Sauce:

1 yellow onion, diced

1 jalapeno pepper, diced with seeds removed

1 serrano pepper, diced with seeds removed

2 garlic cloves, minced

1/2 tsp cumin

1/2 tsp garlic salt

1/2 tsp onion powder

1/2 tsp Mexican oregano

1. Dice onion and add to a large saucepan.

1/2 tsp black pepper

1 can fire roasted whole tomatoes, 28 oz (or about 10 fresh tomatoes) 1/2 c water

Small bunch cilantro

Burrito Bowl:

Romaine lettuce

Brown rice

Kidney, pinto or black beans

Whole kernel corn

Chopped tomato

Radishes, cilantro, or jalapenos (for garnish)

2. Remove stems and seeds from pepper (wear gloves or wash thoroughly when handling jalapenos) and dice finely. Add to pan. Add 1 - 2 tbsp water or vegetable broth to pan and sauté vegetables until softened.

3. Add minced garlic and stir then simmer for 30 seconds. Add cumin, garlic salt, onion powder, oregano and black pepper and mix well. Simmer for 1 - 2 minutes.

4. Add tomatoes (puree tomatoes in a blender for smoother consistency), water and cilantro.

5. Simmer on medium low heat for 30 minutes or until tomatoes break down.

6. Assemble burrito ingredients in a large bowl and drizzle with sauce.

By Chuck Underwood

SWEETBREAKFAST TREATS

3 Chocolate Strawberry Brownies.....138

3 Chocolate Shake.....139

3 Sugar-Free Raspberry Apple Crisp.....140

3 Plant-Based Chocolate Mint Pudding Or Frosting!.....141

3 Brown Rice Pudding.....142

3 Banana Date Shake 143

3 Rustic Cherry Torte 144 - 145

3 Blueberry Raspberry Couscous Parfait.....146

3 Five Ingredient Rice Pudding With Cinnamon Cream.....147

3 Apple Oat Crumble With Maple Caramel Sauce.....148 - 149

3 Hot Fudge Cake Vegan Style.....150

3 Marinated Fruit Salad Dessert.....151

3 Apple Cider Sorbet.....152

3 Banana Pumpkin Chia Pudding 153

Photos by Harshal S. Hirve on Unsplash

Photo by veeterzy on Unsplash

Photo by Jeremy Ricketts on Unsplash

Chocolate Strawberry Brownies

These amazing brownies are richly flavored with cocoa and fresh strawberries, and are oh-sofudgy good.

Servings: about 24 - 30 (1 1/2 inch) brownies

1/2 c rolled oats

1/2 c cocoa powder

2 tsp baking powder

1 ripe banana

20 Medjool dates, pitted

3 c fresh strawberries, rinsed, and patted dry, divided

2 tsp vanilla

1. Preheat oven to 375°F.

2. Into the bowl of a food processor, add oats, cocoa, and baking powder. Process for a few seconds. Add banana, dates, and 2 c of the strawberries, and vanilla. (Save the final cup of berries for the top.)

3. Process until the mixture is well combined.

4. Remove bowl and blade from the base. Divide batter evenly, filling either a silicone brownie-bites pan or a nonstick miniature muffin pan.

5. Use the remaining cup of berries to dot the top of the brownies. Bake for 15 - 20 minutes, or until almost completely firm.

6. Remove from oven and place on cooling rack. Allow to cool, and enjoy!

By Vicki Brett-Gach

Chocolate Shake

Bust your chocolate craving the healthy way with a plant-based chocolate shake that is sure to please kids to adults. Enjoy!

Servings: 2 glasses

3 c non dairy plant-based milk of choice

2 tbsp cacao or cocoa powder

4 pitted Medjool dates

1/2 tsp pure vanilla extract

Dash of salt

2 - 3 frozen bananas

1. Blend until smooth.

2. Pour into two glasses, opt to top with an extra date and enjoy cold! Yum!

Notes:

1. Omit frozen bananas for chocolate milk.

By Christa Clark

Sugar-Free Raspberry Apple Crisp

Simple and delicious. I adore recipes that are this easy and taste this good, I know you will too!

Servings: 2 large or 4 small

2 apples, peeled, cored and diced fine

2 c raspberries or favorite berry

1/2 ripe banana

1/2 c Medjool dates, (soaked in boiling water for 5 minutes, reserve water)

1 c old fashioned oats (or gluten free oats)

1 1/2 tsp cinnamon powder

1. Preheat the oven to 350° F.

2. Add the apples and raspberries to your baking dish.

3. In a food processor or blender combine the soaked dates and water along with the banana. Process until relatively smooth, some chunks are okay.

4. Add oats and cinnamon powder to the banana and date mixture. Stir to combine.

5. With wet hands press this sticky mixture on top of the berries and apples.

6. Bake for 30 - 40 minutes until golden.

7. Remove from the oven, transfer to a cooling rack and allow to rest briefly.

8. Serve warm, perhaps with banana nice cream and a fresh berry!

By Christa Clark

Plant-Based Chocolate Mint Pudding Or Frosting!

Servings: 2

2 c organic canned pinto beans

1/2 c raw organic cacao powder

1/2 c organic maple syrup

1/4 c plant-based milk

4 drops peppermint extract, optional

1. Blend all ingredients.

By Chelly

PHOTO BY RODRIGO FLORES ON UNSPLASH

Brown Rice Pudding

Servings: 6 - 8

1 c sweet brown rice

3 c water

1 1/2 c unsweetened soy or almond milk

1/8 tsp nutmeg

1/8 tsp cardamom

1/8 tsp cinnamon

1/8 tsp anise

1/4 c maple syrup

1. Bring sweet brown rice to boil in 3 c of water then lower to simmer.

2. Simmer sweet brown rice for 25 minutes.

3. Place cooked sweet brown rice in a baking dish.

4. Add unsweetened soy or almond milk.

5. Add nutmeg, cardamom, cinnamon and anise.

6. Stir in maple syrup.

7. Bake for 20 minutes covered at 350°F.

By Sharon Matthews

Servings: 3

Banana Date Shake

1 1/2 c unsweetened soy or almond milk

1 1/2 ripe bananas (the riper the sweeter the shake)

1 Medjool date

1. Place all ingredients in blender.

2. Blend until ingredients are shake consistency.

Tips:

1. If you prefer a sweeter taste add another date.

2. If you prefer a more intense banana taste add riper and/or another 1/2 of a banana.

By Sharon Matthews

Rustic Cherry Torte

Early spring Sundays call for homey baking, like this rustic torte packed with cherries and apricot-sweetened whole grain bread dough. The carmelized fruit juices soften and permeate the layers, creating a moist, tender, delicious, healthy treat for breakfast, brunch, afternoon tea or dessert.

Servings: 8

1/2 tsp dry commercial yeast

1 c unchlorinated water, room temp

Up to 2 c whole wheat pastry flour

1/2 banana, mashed to a smooth pulp

2 c dried unsulphured apricots for apricot paste

3 - 4 lbs of fresh or frozen bing cherries, pitted

1. Preheat oven to 400°F.

2. Add warm water to a medium mixing bowl and sprinkle yeast over it. Wait 10 minutes before mixing in the banana pulp. Slowly add flour, mixing until you achieve a sticky dough. Rest dough 10 minutes. With a dough scraper, transfer to a floured board, knead for 8 minutes, adding whole wheat pastry flour as needed to avoid excessive sticking to the board. Flatten, stretch and fold dough in thirds 3 - 4 times, rotating 90° each time. Lightly flour and return to the bowl. Cover with a tight-fitting lid or plastic wrap and allow to double in size at room temperature, which can require up to 2 hours.

3. Create apricot paste: Add apricots to a bowl and pour in just enough boiling water to cover. Soak until soft. Alternatively, microwave for 1 - 2 minutes. Cool. Process with soaking water in a food processor until smooth, scraping down the sides of the bowl periodically. If too dense to spread easily, add a little water. Set aside.

Rustic Cherry Torte Continued

4. Slice fresh cherries in half. Frozen cherries can remain whole.

5. With a dough scraper, transfer dough to a lightly floured board. Stretch and fold a few more times. Divide in thirds and keep covered with wrap. Roll out one third to 1/8 inch thick rectangle. Trim to fit a 9 x 13 inch baking pan. Line with parchment if metal. No need if ceramic.

6. Transfer dough to pan, retrim any excess dough due to stretching. Coat with a thin layer of apricot paste. Add a dense layer of cherries, packed very closely together. Repeat for 2nd layer. Top with final dough layer and spread a thin layer of apricot paste. Top with cherries, cut side down if fresh, whole; if frozen, space 1 inch apart.

7. Bake for 45 - 60 minutes or until cherries have collapsed, juices are released and bubbling actively. Remove, brush released juices over the top crust and cherries, and continue to bake until crust is golden and glossy. Remove to a cooling rack. Rebrush juices on top crust and cherries. Cool completely and refrigerate.

8. This rustic torte is best the day AFTER it is baked, which affords the dough time to absorb the delicious complex elixir of carmelized fruit juices and become soft, tender and easy to cut (...that is, if you can wait!). Enjoy!

Tip:

1. If you find you’re left with a little excess dough and cherries, roll out the dough, cut out with decorative cutters, smear on some apricot paste, top with a cherry, and bake 5 - 6 minutes for some delightful little cookies!

By Cathy Katin-Grazzini

Blueberry Raspberry Couscous Parfait

Servings: 4 – 6

1 c couscous

2 c water

1 1/2 c blueberries

1 1/2 c raspberries

1/2 c unsweetened apple juice

2 tbsp maple syrup

2 tbsp kuzu root or arrowroot

Couscous

1. Bring couscous to a boil in water.

2. Place cover on pot and turn off heat.

Berry Compote

1. Bring blueberries and raspberries to boil in 1/4 c apple juice.

2. Allow mixture to simmer until the berries are soft.

3. Add 2 tbsp maple syrup.

4. Add kuzu root to 1/4 c chilled apple juice.

5. Stir kuzu-apple juice mixture to berry mixture while simmering to thick consistency.

6. Remove from heat.

7. Starting with couscous, place a layer in bottom of dish or sundae glass.

8. Add a layer of berry compote. Repeat until parfait is created and top with fresh berries.

Tip:

1. Feel free to add additional maple syrup for sweeter taste. By Sharon Matthews

Five Ingredient Rice Pudding With Cinnamon Cream

This pudding makes good use of leftover brown rice. It takes only five minutes to prepare for the oven and serves double-duty as a lovely finish to a weeknight meal or even an appealing breakfast treat.

Servings: 4 - 6

Pudding:

2 1/2 c cooked short-grain brown rice

3/4 c non dairy milk

1/2 c raisins

1/4 c maple syrup, brown rice syrup, or date syrup

1/4 tsp ground cinnamon

Cinnamon Spiced “Cream”

1 block (14 - 16 ounces) soft silken tofu (low-fat), drained

1 tbsp maple syrup

1 tsp vanilla extract

1/4 tsp ground cinnamon

1. To make the cinnamon spiced “cream,” put all of the “cream” ingredients in a blender and process until smooth and creamy. Cover and refrigerate at least 4 hours.

2. To make the pudding, preheat the oven to 375°F. Put the rice, non dairy milk, raisins and syrup in a medium-sized casserole dish and stir to combine. Sprinkle the cinnamon over the top. Cover and bake for 40 minutes, or until all of the liquid is absorbed. Let cool 20 - 30 minutes and serve warm with cinnamon spiced “cream.” Or, if you prefer, cover tightly and refrigerate 4 - 6 hours and serve it cold. Stored in a tightly covered container, leftover pudding will keep for 3 days.

By Laura Theodore

PHOTO BY MAE MU ON UNSPLASH

Apple Oat Crumble With Maple Caramel Sauce

Most of us have a sweet tooth. This is a delicious and satisfying snack to have on hand for those sweet craving moments. This dish is great for breakfast, snacks or dessert.

Servings: 6 - 10

4 c cored, chopped, apples

1 1/2 c rolled oats (flat oats)

1 1/2 c pitted Medjool dates

1 teaspoon ground cinnamon

1/4 - 1/2 c coconut nectar or preferred sweetener of choice

1 tbsp alcohol free pure vanilla extract

2 tbsp pure lemon juice

Crust:

1. In a food processer using the “S” blade attachment, process oats and cinnamon into small pieces. Add the dates and continue to process until mixed well. Dates are difficult to measure accurately. You may end up with a dry or wet crumble. Remember you can always add more, but once the dates are in it is difficult to dry with additional oats. Crumble should be moist, not too dry so that it is flaky, just moist enough to slightly stick together.

2. With your hands, press half the crust crumble into the bottom of a 9 inch round glass pie pan. Press firmly to ensure there are no gaps and that it is consistently distributed.

Prepare Apples:

1. Chop apples in half, remove core, dice into small pieces. Place apples in water with lemon juice to prevent browning. Drain before using.

2. To make the filling, combine apples, coconut nectar and vanilla in a mixing bowl and stir well.

PHOTO BY ANDREA TUMMONS ON

Assemble:

1. Spread filling evenly over the bottom crust. Top with remaining half of crust crumbles. Refrigerate to chill and serve. Will keep 3 - 4 days in the refrigerator.

2. Drizzle with “caramel” sauce (optional).

Caramel Sauce:

3/4 - 1 c pure maple syrup

7 - 10 dates (pitted)

1 tsp cinnamon (optional)

1 tsp vanilla (optional)

1. Combine all ingredients in the blender, with the maple being the first ingredient (the mixture is thick and is easier to blend with the maple syrup on the bottom). Start with 3/4 c and add more if needed.

2. Thoroughly blend, using the tamper of a high speed blender, to smooth texture. Add more liquid if needed.

3. Serve as a dessert garnish or just drizzled over your favorite apple variety.

4. Caramel will thicken the longer it sits, just re-blend with water or more maple syrup if preferred.

5. Raw caramel will store in the refrigerator for up to 2 weeks. Color will darken as it sits, this does not indicate spoilage.

6. If you do not have a high speed blender with a tamper, increase the amount of maple syrup and mix with a spatula in between blending to break down the dates.

By Amber Poupore

Apple Oat Crumble With Maple Carmel Sauce Continued

Hot Fudge Cake Vegan Style

Servings: 8

1 c whole wheat flour

1/2 c unsweetened cocoa powder (divide in half)

2 tsp baking powder

1/4 tsp salt

3/4 c vanilla almond milk (or any non dairy milk)

1. Preheat oven to 350°F.

1/2 c applesauce

1 tsp vanilla extract

3/4 c dark brown sugar (use 1 c if you like it sweeter) or date paste for lower glycemic impact

1 1/2 c hot water

2. Place flour, baking powder, salt, and 1/4 c of the cocoa powder in a large bowl. Whisk dry ingredients together.

3. In a separate bowl, whisk together milk, vanilla, and applesauce.

4. Pour wet mixture into flour mixture and mix well.

5. Spoon mixture into a silicone nonstick 8 - 9 inch square pan. Since silicone pans are very flexible, you will need to use a baking sheet underneath for stability. Glass or metal pans lined with parchment paper also will work fine.

6. In a clean bowl, combine brown sugar and last half of cocoa powder. Gradually beat in hot water using a whisk and blend thoroughly.

7. Pour evenly over batter in pan. It will be thin but will thicken up when baked. It will be a frosting-like covering over the cake and is delicious! If you leave the cake in pan instead of dumping out, just spoon the gooey fudge over each serving.

8. Bake on center rack, 40 - 45 minutes.

By Terri Edwards

Marinated Fruit Salad Dessert

At first glance, it may seem just a bit odd to add vinegar to a fruit salad. But it is absolutely wonderful! Eat this as it is for a wonderful and quick dessert, or feel free to use as a topping for another Plant Perfect dessert you are preparing.

Servings: 4 - 6

1 c fresh strawberries, hulled and sliced into quarters

1 c fresh blueberries

1 c fresh raspberries

2 large apples, any variety you enjoy, cored and diced

2 large pears, any variety you enjoy, cored and diced

1/2 c dried dates, pitted and diced

1/4 c fresh mint, thinly sliced

1/3 c balsamic vinegar

Juice and zest 1 lemon

1. Mix all ingredients together until well combined. Stir gently so that you don’t break up the raspberries or blueberries too much, or else they can become very mushy.

2. Chill at least 1 hour in the refrigerator before serving.

By Anthony Dissen

PHOTO BY ARTUR RUTKOWSKI ON UNSPLASH

Apple Cider Sorbet

Servings: makes approximately 1 quart

2 c fresh apple cider

1. Carefully pour apple cider into the bowl of an automatic ice cream machine, and process according to manufacturer’s instructions until desired texture is achieved.

2. Enjoy immediately, or harden further in freezer for an hour or more.

By Vicki Brett-Gach

Banana Pumpkin Chia Pudding

Servings: 6 - 8

1 1/2 c unsweetened almond or other non dairy milk

1/2 c chia seeds

2 ripe bananas

1 c pure pumpkin puree

4 tbsp maple syrup

2 tsp pure vanilla extract

3/4 tsp ground cinnamon

1/2 tsp fresh grated nutmeg

1/4 tsp ground ginger

Pinch of salt

1. In a blender or food processor, add the milk and the chia seeds. Allow the seeds to soften for a few minutes as you get everything else gathered.

2. Add everything else.

3. Blend or process for a minute or until the mixture is smooth.

4. This will be thick!

5. Transfer to a large bowl or individual serving bowls to set and chill in the fridge for at least two hours.

6. Enjoy!

By Marla Rose

CHEF BIOS

Lauren Bernick decided to cure her heart disease instead of just taking statins as her doctor recommended. By eating a Plant Perfect diet since 2015, she has dropped her cholesterol 110 points, changed the size of her blood platelets from hard and dense to big and fluffy as they should be, and lost 20 pounds. She helps other people who want to reverse disease and age in a healthy way via her website https://www.wellelephant.com/.

Recipes (5): BBQ Spaghetti Squash on page 103, Cauliflower Steak with Whipped Sweet Potatoes and Greens on page 116 - 117, Easy Old-Fashioned Biscuits on page 55, Sunday Morning Pancakes on page 20, Veggie Stew and Mashed Potatoes on page 84

Vicki Brett-Gach is a Certified Personal Chef, Master-Certified Vegan Lifestyle Coach, and PBNSG’s Co-Director of Culinary Education. Vicki earned a Certificate in Plant-Based Nutrition through the T. Colin Campbell Center for Nutrition Studies, is Forks Over Knives Plant-Based Certified, and a graduate of Dr. McDougall’s Starch Solution Certification program. She is a writer, blogger, and recipe designer, and founder of Ann Arbor Vegan Kitchen, specializing in highly personalized vegan coaching and plantbased culinary instruction. Visit Vicki at https://annarborvegankitchen.com, https://www.instagram.com/a2vegankitchen/, https://www.pinterest.com/a2vegankitchen/ ann-arbor-vegan-kitchen/, https://www.facebook.com/AnnArborVeganKitchen.

Recipes (7): Cinnamon Pancakes with Blueberry Date Syrup on page 24, Stuffed Baked Potatoes on page 49, Red Lentil and Black Bean Soup on page 90, Grand Slam Tempeh Burgers With Spinach And Sweet Potatoes on page 105, Chocolate Strawberry Brownies on page 138, Apple Cider Sorbet on page 152, Ratatouille Flatbread Pizza on page 106 - 107

Christa Clark is the woman behind https://www.artisticvegan.com/, where hundreds of plant-based recipes are offered. Christa’s passion for cooking began once she started her plant-based journey. Her husband fanned her flames to take pictures and capture the recipes beginning a new life path. She is also the author of two vegan cookbooks, a yoga instructor and works with her husband Gerald Clark at Gravity Body Academy as a Structural Integrator.

Recipes (5): Chocolate Shake on page 139, Sugar-Free Raspberry Apple Crisp on page 140, Potato Spinach Balls on page 50 - 51, Banana Berry Baked Oatmeal on page 23, Shanghai Soup on page 88

CHEF BIOS

Anthony Dissen, MPH, MA, RDN is a Registered Dietitian - Plant-Based Nutrition & Integrative Health Educator, Instructor of Health Sciences - Stockton University, Integrative Dietitian - CentraState Medical Center, Vice President of Nutrition - WellStart Health, Inc., Past Chair - Vegetarian Nutrition Dietetics Practice Group and a Doctoral Student at Stockton University. Visit his website www.AnthonyDissen.com or follow him on https://www.instagram.com/anthonydissenrd/.

“The doctor of the future will give no medicine, but will interest her or his patients in the care of the human frame, in a proper diet, and in the cause and prevention of disease.”

- Thomas A. Edison

Recipes (5): Portuguese Calde Verde Soup on page 95, Curried White Beans with Arugula on page 133, Sautéed Tomato And Lentil Salad on page 40, Marinated Fruit Salad Dessert on page 151, Roasted Beet And Citrus Salad on page 39

CHEF BIOS

Terri Edwards is the blogger behind EatPlant-Based, a licensed Food for Life instructor with Physicians Committee for Responsible Medicine, a plant-based writer and speaker. Her site, “EatPlant-Based” is an oasis for those seeking wellness and restored health through scientifically-proven plant-based nutrition. It offers healthy plant-based recipes, handy kitchen tips, and the latest information on nutritional scientific research. You can find Terri at https://eatplant-based.com/ as well as on https://www.facebook.com/EatPlantBased/.

Recipes (5): One Pot Vegan Minestrone Soup on page 91, Roasted Red Pepper Hummus on page 65, Orange Miso Dressing on page 42, Low Fat Chipotle Ranch Sauce on page 66, Hot Fudge Cake Vegan Style on page 150

Michele Gallo is a Co-Director of Culinary Education for PBNSG. She has a Master of Science in Exercise Science and a Master of Physical Therapy from Oakland University. She has American College of Sports Medicine Exercise Physiologist Certification. She has completed certificates from the T. Colin Campbell Center for Nutrition Studies in Plant-Based Nutrition, Rouxbe Plant-Based Professional, Rouxbe Forks Over Knives, IDEA Nutrition and Behavior Change. Michele has completed the Wellcoaches Core Coach Training and is pursuing certification as a Health and Wellness Coach.

Recipes (3): BBQ Pulled Jackfruit on page 100 - 101, Air Fried Tofu With Italian Seasonings on page 80, Lemony Beet Hummus on page 72

Timaree Hagenburger, MPH, RDN, EP-c, is a full-time nutrition professor at Cosumnes River College, PBNSG dietitian and chef contributor, works in corporate wellness, writes a monthly newspaper column, has a regular segment on California Bountiful TV, her own podcast “Office Hours with The Nutrition Professor” and published her first book - The Foodie Bar Way: One meal. Lots of options. Everyone’s happy. www.FoodieBars.com Life is better when you “love the food that loves you back.” https://thenutritionprofessor.com/

Recipes (5): Timaree’s Refreshing Mango Lime Dressing on page 41, Lime Cilantro Brown Rice on page 52, Citrus-Infused 50-50 Salad on page 29, Mia’s Berry Compote on page 71, Timaree’s Crazy Salad Base on page 30 - 31

CHEF BIOS

Jeannie Hudkins was an elementary educator for over 30 years. Having earned eCornell’s Plant-Based Nutrition Certificate, her current focus is nutrition education. Jeannie has been a Plant-Based Nutrition Support Group chef for five years. Jeannie is the author of Eat Like You Give a Damn: For the Animals, For Your Health, For Our Planet and Dietology 101: Be Slim, Be Full, Be Well.

Recipes (5): Red Cabbage Sauté on page 78, Savoury French Lentils Entrée on page 118, Pinto Beans In A Flash on page 77, Easy Vegetable Soup on page 83, Sweet Potato Quinoa Chili on page 82

CHEF BIOS

Cathy Katin-Grazzini is Food Editor for VEGWORLD Magazine and a contributing writer. Her beautiful/novel recipes, cooking instruction, personal chef services and nutritional coaching in the NYC metro area transforms lives. Certified in Plant-Based Nutrition from the T. Colin Campbell Center for Nutrition Studies at Cornell, Cathy is also a graduate of Rouxbe Cooking School’s Professional Plant-Based Program. Find Cathy’s at https://www.cathyskitchenprescription.com and pics of her dishes at https://www. instagram.com/cathyskitchenprescription/.

Recipes (5): Potato Gnocchi on page 46 - 47, Hinona Kabu Miso Soup on page 92, Early Spring Pie on page 114 - 115, A Tuscan Minestrone on page 93, Rustic Cherry Torte on page 144 - 145

Denise Kling-Pelto. My husband’s heart disease transformed my Polish high fat cooking to a whole food plant-based “Delicious Prescription” to health. I became a Certified Holistic Nutrition Consultant and Food For Life instructor, took cooking classes from Christine Waltmeyer’s Natural Kitchen Cooking School and sharpened my skills with Rouxbe’s cooking class. Now that we understood the horrors of animal factory farms and the degradation to the environment we could never go back.

Recipes (5): Creamy Cauliflower And Portabella Mushroom Soup on page 96 - 97, Polish Golumpki Vegan Style on page 111, Creamy Crunchy Potato Salad on page 38, Pear Infused Rice Salad on page 33, Chunky Apple Spread on page 70

Nele Liivlaid is the author of PLANTBASED MADE EASY: The Complete Practical Guide to Healthy Whole Food Diet. She has a plant-based certificate from eCornell and is a featured blogger and researcher. On her blog https://www.nutriplanet.org/ and https://www.instagram.com/thenutriplanet/ Nele shares easy-to-follow recipes, video tutorials, regular and Candida/blood sugar meal plans, and articles about healing Candida naturally.

Recipes (5): Apple Cinnamon Muffins on page 22, Veggie-Packed Salad Dressing on page 36, Omelet With Sprouted Chickpeas on page 19, Simple Veggie Stir-Fry With Mushrooms on page 113, Smoky Split Pea Soup on page 87

CHEF BIOS

Chef Katie Mae is the founder of The Culinary Gym, an online hub for learning, practicing, and mastering whole food plantbased cuisine. Her mission is to empower people in the kitchen and help them build vitality through delicious recipes and cooking classes. Since 2011, Katie Mae has been teaching at the TrueNorth Health Center and Dr. McDougall’s residential health programs. Now people can also train with her online, from anywhere in the world! Learn more at https://theculinarygym.com/.

Recipes (5): Watermelon Salad With Cherry Tomatoes And Fresh Mint on page 35, Sweet Potato Tacos Made Lighter With Cabbage Cups on page 121, Hearty Bolognese Sauce With Tempeh And Sun-Dried Tomatoes on page 64, Smoky Beans And Quinoa Stuffed Peppers on page 120, Savoury Oatmeal on page 25

CHEF BIOS

Sharon Matthews is a health care administrator and adjunct college instructor with over 30 years of study and practice in plant-based nutrition. She became intrigued with lifestyle factors contributing to unhealthy beginnings (births), the development of chronic diseases, premature aging, and premature death. Her curiosity led her to macrobiotics, a whole food plant-based way of eating. Sharon is certified in Plant-Based Nutrition by the T. Colin Campbell Center for Nutrition Studies and by the Physicians Committee for Responsible Medicine as a Food for Life Instructor.

Recipes (3): Banana Date Shake on page 143, Blueberry Raspberry Couscous Parfait on page 146, Brown Rice Pudding on page 142

Jessica Meyers-Altman has been a passionate educator since 1998. Jessica holds a Master's degree in Public Health, Master’s degree in Science Education, with a goal of addressing social determinants of health, disparities, and Western disease through public education and food access. She is a certified plant-based chef, holds a certification in plantbased nutrition, and is a certified Complete Health Improvement Plan facilitator (CHIP). To combine her passion for public health, food systems, with her passion for teaching, Jessica founded www.gardenfreshfoodie.com, a blog & company devoted to plant-based, seasonal recipes for decreasing inflammation and Western Disease.

Recipes (5): Crustless Quinoa Quiche on page 56, Rainbow Kale Salad on page 34, White Bean And Artichoke Dip on page 62, Texas Caviar on page 75, Stuffed Mushroom Caps on page 74

Lani Muelrath M.A., is an awardwinning health educator, celebrated speaker, TV host and the author of three best-selling books. Lani has been vegetarian/ vegan for 45 years and has been teaching in health and wellness for over four decades. She is recognized as a thought leader and pioneer in transition to plant-based nutrition and in the integration of vegan living and mindfulness practices. Visit Lani at https://www.facebook.com/lanimuelrath/ and https://www.instagram.com/lani.muelrath.

Recipes (5): Curried Pumpkin Lentil Soup on page 98, Cranberry Sauce With Dates And Oranges on page 67, Golden Tumeric Rice on page 57, Kitchari on page 130, Apple Jicama Slaw on page 43

CHEF

Marla Rose is an award-nominated journalist, columnist, author and event planner. A vegan for more than 21 years, Marla is co-founder of Chicago VeganMania, the largest free vegan event in Chicago and October 1st will be the eighth year. She is also co-founder of http://www.veganstreet.com/recipes.html and Vegan Street Media with her husband, which aims to empower vegan businesses, non-profits and advocates to build their brands and promote their products, services and messages to an enthusiastic audience by providing innovative, compelling and effective stories, images, and marketing tools and strategies.

Recipes (5): BBQ Jackfruit Tacos With Dilly Slaw on page 132, Two Potato Kugel on page 58, Chili Mac on page 131, BBQ Cauliflower Wings on page 79, Banana Pumpkin Chia Pudding on page 153

CHEF BIOS

Amber Poupore is synonymous with vegetarian cuisine in southeastern Michigan, having worked over a decade at the premier plant-based restaurant Inn Season Cafe and spending the previous decade opening her own plant-based establishments, Cacao Tree Cafe, The Clean Plate and a catering business, as well as an integral long-term consultant for the reputable Green Space Cafe. Amber is involved with educational and instructional classes throughout southeastern MI, including the medical students at prestigious universities and corporations as highly regarded as GM. She has recently been featured in the documentary “Eating You Alive” and has appeared frequently on local news stations as well as in publications.

Recipes (5): French Lentil Stuffed Peppers on page 122 - 123, Apple Oat Crumble With Maple Caramel Sauce on page 148 - 149, Lentil Loaf on page 124 - 125, Vegetarian Lasagna on page 128 - 129, Apricot BBQ Sauce With Marinated Tempeh on page 126 - 127

Delmas G. Sroufe began creating plantbased cuisine in 2001. In 2006, he joined the Wellness Forum Foods as Executive Chef teaching cooking/health classes and speaking at venues around the country. Del has authored: Forks over Knives: The Cookbook, Better than Vegan, retracing his plant-based journey and healthy loss of over 200 pounds, The China Study Quick and Easy Cookbook, and The China Study Family Cookbook; bringing the whole family to the plant-based table. Visit Del at https://chefdelsroufe.com/, https://www.facebook.com/ChefDelSroufe?fref=ts, https://www.instagram.com/chefdelsroufe/.

Recipes (4): Corn And Black Bean Salsa on page 69, Chipotle Black Bean Macaroni Salad on page 32, Strawberry Spinach Salad With Creamy Poppy Seed Dressing on page 37, Breakfast Quinoa With Cherries on page 18

Laura Theodore is a recognized public television personality, celebrity vegan chef, celebrated jazz singer and award-winning cookbook author. She is co-creator of the Jazzy Vegetarian vegan cooking series on PBS, and author of five cookbooks, including Deliciously Vegan, Vegan-Ease, Jazzy Vegetarian Classics, Jazzy Vegetarian and the upcoming Vegan for Everyone (release February 2020). Laura is recipient of three Taste Awards and won a silver medal at the 2018 IBPA Benjamin Franklin awards. Laura has been featured in the New York Times, Daily News, Mother Earth Living, VegNews, Family Circle, Readers Digest and PBS Food. Follow Laura at https://www.jazzyvegetarian.com/, https://www.facebook.com/JazzyVegetarian, https://www.pinterest.com/JazzyVegetarian/

Recipes (5): 5 Ingredient Rice Pudding With Cinnamon Cream on page 147, Chili Maple Brussels Sprouts on page 76, Petite Soda Bread on page 54, Quick Red Lentil Curry Soup on page 94, Baked Steak Fries on page 53

CHEF BIOS

Chef Jeff Tritten is a long time restaurateur. He is a former restaurant owner, and has managed several large banquet and catering food operations. In his most recent restaurant endeavor, Jeff was the co-owner of a BBQ restaurant in Michigan. After leaving the BBQ restaurant, Jeff went on a plant-based diet and lost 168lbs.! Currently he creates recipes for his website and has a passion for helping others with their plant-based journey. Follow Jeff at https://www.arespectfullife.com/.

Recipes (6): Three Bean Michigan Cherry Chili on page 85, One Pot Red Lentil Masala on page 110, Peruvian Quinoa Stew on page 89, One Pan Lentil Potato And Spinach Curry on page 86, Tuscan Farro And Bean Skillet on page 112, Banana Oat Pancakes With Fruit on page 26

CHEF BIOS

Chuck Underwood is a plant-based influencer and an avid Vegan cook, Blogger, and YouTuber. Chuck began experimenting with plant-based cooking in 2008 after being introduced to doctors like Dr. John McDougall and Dr. Neal Barnard. Inspired, he took T. Colin Campbell’s Plant-Based Nutrition Course from eCornell University and started his blog, https://www.brandnewvegan.com in 2013. Brand New Vegan uniquely helps transitioning easier with comfort-food recipes people already know and love. Chuck also offers support via his popular Facebook group https://www.facebook.com/groups/bnvcommunity/.

Recipes (5): Crispy Oven Baked Fat Free French Fries on page 59, Best Ever Fat Free Vegan Gravy on page 63, Smoky Vegan Carrot Dogs on page 104, Ranchero Bowl on page 135, Lentil Sloppy Joes on page 102

Debra Walter is a personal chef, cooking instructor and owner of Max’s Granola. Debra has been working in the field of food for over 30 years. Debra specializes in vegan, gluten free and baking of any kind! She attended the Culinary Institute of America in Hyde Park New York and completed an intensive Vegan Baking Bootcamp. Debra teaches adults and kids, giving them the skills they need to tackle all kinds of cooking and baking. You can email Debra at chefveggi@aol.com with any questions.

Recipes (2): Festive Fruit Salsa on page 68, Vegetable Chickpea Quiche on page 21

Chelly Williams Chef and speaker, Chef Chelly has had the pleasure of consulting and/ or working with many popular names in the plant-based, vegan and raw food arena. A private chef, she developed her own raw and vegan foods label on the East Coast and in Michigan. Specializing in plant-based, raw, vegan and holistic food prep she practices Functional Medicine Nutrition, allowing her clients to change their diets and lifestyle. “Heal the gut by eating foods to nourish your soul and achieve the health that you desire!!”

Chelly is a 15 year vegan. Visit Chelly at https://www.ihavedivinehealth.com/.

Recipes (5): Zucchini Manicotti on page 134, Succotash on page 119, Plant-Based Chocolate Mint Pudding Or Frosting on page 141, One Pot Pasta For Carb Addicts on page 48, Party in Your Mouth Salad on page 28

CHEF

INDEX A

A Tuscan Minestrone, 93

About The Chef, 154 - 165

Air Fried Tofu With Italian Seasonings, 80

Apple Cider Sorbet, 152

Apple-Cinnamon Muffins, 22

Apple-Jicama Slaw, 43

Apple Oat Crumble With Maple Caramel Sauce, 148 - 149

Apricot BBQ Sauce With Marinated Tempeh, 126 - 127

B

Baked Steak Fries, 53

Banana Berry Baked Oatmeal, 23

Banana Date Shake, 143

Banana Oat Pancakes With Fruit, 26

Banana Pumpkin Chia Pudding, 153

BBQ Cauliflower Wings, 79

BBQ Jackfruit Tacos With Dilly Sauce, 132

BBQ Pulled Jackfruit, 100 - 101

BBQ Spaghetti Squash, 103

Best Ever Fat Free Vegan Gravy, 63

Blueberry Raspberry

Couscous Parfait, 146

Breakfast Quinoa With Cherries, 18

Brown Rice Pudding, 142

Cauliflower Steak With Whipped

Sweet Potatoes And Greens, 116 - 117

Chili Mac, 131

Chili Maple Brussels Sprouts, 76

Chipotle Black Bean Macaroni Salad, 32

Chocolate Shake, 139

Chocolate Strawberry Brownies, 138

Chunky Apple Spread, 70

Cinnamon Pancakes With Blueberry Date Syrup, 24

Citrus-Infused 50-50 Salad, 29

Corn And Black Bean Salsa, 69

Cranberry Sauce With Dates And Oranges, 67

Creamy Cauliflower And Portabella Mushroom Soup, 96 - 97

Creamy Crunchy Potato Salad, 38

Crispy, Oven Baked, Fat Free

French Fries, 59

Crustless Quinoa Quiche, 56

Curried Pumpkin Lentil Soup, 98

Curried White Beans With Arugula, 133

E

Early Spring Pie, 114 - 115

Easy Old-Fashioned Biscuits, 55

Easy Vegetable Soup, 83

Festive Fruit Salsa, 68

Five Ingredient Rice Pudding With Cinnamon Cream, 147 Foreword, 9

French Lentil Stuffed Peppers, 122 - 123

Golden Turmeric Rice, 57

Grand Slam Tempeh Burgers With Spinach And Sweet Potatoes, 105

Hearty Bolognese Sauce With Tempeh And Sun-Dried Tomatoes, 64

Hinona Kabu Miso Soup, 92

Hot Fudge Cake Vegan Style, 150

Index, 166 - 168

Kitchari, 130

Lemony Beet Hummus, 72

Lentil Loaf, 124 - 125

Lentil Sloppy Joes, 102

Lime Cilantro Brown Rice, 52

Low Fat Chipotle Ranch Sauce, 66

Marinated Fruit Salad Dessert, 151

Mia’s Berry Compote, 71

Omelet With Sprouted Chickpeas, 19

One Pan Lentil, Potato And Spinach Curry, 86

One Pot Pasta For Carb Addicts, 48

One Pot Red Lentil Masala, 110

One Pot Vegan Minestrone Soup, 91

Orange Miso Dressing, 42

Paul Chatlin's Story, 10 - 13

Party In Your Mouth Salad, 28

Pear Infused Rice Salad, 33

Peruvian Quinoa Stew, 89

Petite Soda Bread, 54

Pinto Beans In A Flash, 77

Plant-Based Chocolate Mint Pudding Or Frosting!, 141

Polish Golumpki Vegan Style, 111

Portuguese Calde Verde Soup, 95

Potato Gnocchi, 46 - 47

Potato Spinach Balls, 50 - 51

Quick Red Lentil Curry Soup, 94

Rainbow Kale Salad, 34

Ranchero Bowl, 135

Ratatouille Flatbread Pizza, 106 - 107

Red Cabbage Sauté, 78

Red Lentil And Black Bean Soup, 90

Roasted Beet And Citrus Salad, 39

Roasted Red Pepper Hummus, 65

Rustic Cherry Torte, 144 - 145

SSautéed Tomato And Lentil Salad, 40

Savoury French Lentils Entrée, 118

Savoury Oatmeal, 25

Shanghai Soup, 88

Simple Veggie Stir Fry With Mushrooms, 113

Smoky Split Pea Soup, 87

Smoky Beans And Quinoa

Stuffed Peppers, 120

Smoky Vegan Carrot Dogs, 104

Strawberry Spinach Salad With Creamy

Poppy Seed Dressing, 37

Stuffed Baked Potatoes, 49

Stuffed Mushroom Caps, 74

Succotash, 119

Sugar-Free Raspberry Apple Crisp, 140

Sunday Morning Pancakes, 20

Sweet Potato Quinoa Chili, 82

Sweet Potato Tacos Made Lighter With Cabbage Cups, 121 T

Texas Caviar, 75

Three Bean Michigan Cherry Chili, 85

Timaree’s Crazy Salad Base, 30 - 31

Lime Dressing, 41

Zucchini Manicotti, 134 Index Continued

Timaree’s Refreshing Mango

Tuscan Farro And Bean Skillet, 112

Two Potato Kugel, 58 V

Vegetable Chickpea Quiche, 21

Vegetarian Lasagna, 128 - 129

Vegetarian Stuffed Peppers, 4

Veggie-Packed Salad Dressing, 36

Veggie Stew And Mashed Potatoes, 84 W

Watermelon Salad With Cherry Tomatoes And Fresh Mint, 35 What Is Plant Perfect?, 7 - 8

White Bean And Artichoke Dip, 62

Whole Food Plant-Based Pantry Staples, 14 - 15

Photos by Harshal S. Hirve on Unsplash