100+ vegan recipes for beginners

Welcome to Kwofi KhAns Vegan Cookbook series. This is KhAns recipes for beginners.

Our kitchen book for vegans and vegetarian.

After a seven-year journey, I feel the toughest obstacle of transitioning diet is finding different dishes to try as we grew our parents feed us the same 4 dead animals, cow (beef), pig (pork), chicken and turkey, with the occasional fish. Not only did I find out, that based on our human anatomy that consuming these animals were unhealthy, the process we used to make meat safe to eat was more harmful than anything. Now if you have even purchased or possess this cookbook, I would assume you were thinking of transitioning we’re already have. For whatever reason you choose this lifestyle I’m sure by now you’re aware of how deep disturbing and drastic the situation is. The first thing I would like to say about the status of consuming meat being unhealthy based on our human anatomy.

Let’s take a cow and we place it in front of Anthony, We tell Anthony since he’s clearly a so-called “Predator” and he is supposed to eat meat by nature, to the eat cow. Immediately Anthony grabbed a knife, we stop him here. In the case that we are claiming nature, requires us to eat meat, a knife would certainly go against that correct? I mean I never seen a lion Stab a impala. The human do not possess claws or paws

We have soft palm Hands that grow brittle nails. Our teeth which is the same as herbivores are flat and 4 canines out of 32 teeth, which is for edging mainly (think of an apple) but also use for harder plant matter (like nuts). Our jaw bone and muscle is not built for ripping flesh. Eventually Once Anthony figures out how to kill the cow, Anthony starts to make a fire.

We stop him again. I’ve never seen a tiger cook! Eat it raw, no Fire, no seasoning! Raw! But then you would get sick by several bacterial illnesses. Unlike humans lions and other carnivores by nature are not only built to have speed and agility to catch all prey, they have the bite force and weapons naturally. Also their intestines are far shorter than ours so he decaying flesh isn’t digesting as long causing an acidic environment internally. To make these products safe to go, we must cure the meat. Which brings me to discuss of sodium nitrate. Sodium nitrate is a chemical compound which is a alki metal with explosive affect if heated to 538 Celsius 1000 Fahrenheit. This is not only for meat like bacon, jerky, lunch meat and more but listed as a color fixture because how could a cow who will be killed today, shipped across the country next week and we eat into weeks later without becoming rotten? By a heavy overdose of chemicals such as sodium nitrate. Sodium nitrate is proven to increase heart disease, damaging blood vessels and hardening arteries.

Along with vision headaches, dizziness, fainting. excsessive heartbeat. Toxic dose 2 to 5 g.

Lethal dose 4-50 g.

(Body weight matters in this case.)

The next thing I will speak about is glyphosate. Which is an substance compound used to kill so-called weeds and lower

crops. Many producing companies have been using this product on the crops they feed the animals and fruits and vegetables we consume. This product is found to cause many health problems such as cancer. Round a pesticide and herbicide company, has many lawsuits pending as I write this.

This product has hazard statements H318,8411. I am speaking of both of these compounds and chemical specifically because of companies like (Monsanto). Monsanto was an American agrochemical and agriculture biotech corp founded in 1901. Bayer later acquired a company in 2018, yes! They are the pharmaceutical company? Monsanto was responsible and known for producing round up in glyphosate.

And also has lawsuits behind it. They also are one of the largest companies that produce GMO foods. Which are loaded with acidic cancerous chemicals. These are just some of the reasons that drove me not only to grow our own food or to cook and prepare our own as well.

But the most honorable thing I am blessed to do is write this book and promote these delicious recipes to you. The fight for veganism is a must. Simply because we are taught in school as well as from family, bad habits. The public school system thrives with health classes that promote the “food pyramid” a so-called representation of the optimal number of servings to be eaten each day from each basic food. The pyramid was created in 1974 in Sweden. The pyramid did not arrive (strictly) in USA until 1992 which was updated in 2005.

I can easily remember health teachers never mentioning beans and nuts for protein, but heavily promoted meat and poultry. I found a 1992 food physical blog that listed partial subsitutes but had it mixed in with meats which is an ignorant representation. Especially when you only need plants to survive. Yes! That’s correct only plants to survive? All the

wonderful nutrients you need to survive is given through plants, vitamins, minerals, enzymes etc. even protein is naturally a plant matter most of the animals you eat are plantbased eaters cows chickens pigs. The only reason someone receives any benefits from eating animals is because the nutrients from plants that the animals have eaten beforehand (more like a recycling system) Dr. Milton says “you should cut out the middleman”.

Nevertheless I am almost 100% sure the meat does not taste good without plants. By this statement I mean spices, condiments etc. But who’s judging? We all are!! Set aside the fact of the obvious I just presented, let me lay down some other harsh reality facts.

1/3 pound burger – requires 660 gallons of water.

1 pound burger – requires 1799 gallons of water.

Vegan benefit #1 (World wide) 41,000,000 tons of plant protein It takes only 7 tons of plants to feed us 15 million forge crops We complain about the brutality against animals and hate to view wrong doing to defenseless beings but we participate in a small handful? What’s the difference between a cow and giraffe? Or eagle and a turkey? Remember spices or condiments Make most flesh taste better. Many people argue “I’d go plant base but I love the taste.” The taste of what? The flesh? No! Fried chicken is delicious! Yes! But it’s good because you put it in flour (plant), seasoning (plant), oil (plant ) then fire etc.

You are confused like most unfortunately. Plants are delicious in many ways to use and eat them. You truly aren’t missing anything and I can prove it by writing this cookbook. I would like to think you are hungry by now? The recipes in this book is the first tier of transforming the diet. Getting the body use to not eating flesh but also enjoying flavorful dishes without having any heavy carcinogenic ingredients. Most of these dishes are In order of the way I Kofi KhAn found them in transition. As I traveled around the United States for eight years I tried every vegan spot I could find other than The times I had to eat from the sides menu. Most of these recipes do not have instructions because they are pretty selfexplanatory. They also do not have nutritional facts because no one can really guarantee those statistics or the quality of your produce and human anatomy. Now that we understand the situation with or about eating animals, dealing with manufacturing product companies, misguided information and the traps of “environmental diets”, let’s take a look at what wonderful plants we can combine to not only get full but enjoy a cruelty free delicious full course meal. And don’t worry we’ll learn more along the way!

Vol 1 of 3 9ower is UltimAte

Khanaian Vepudu Potato Stir-fry 4 potatoes

3 Peppers and 2 cups of broccoli, carrot, okra 1/4 onion 2 tbsp garlic 2 tbsp cumin 3 tbsp paprika 3 tbsp curry powder 2 tbsp cayenne pepper Italian/vinaigrette sauce/dressing

Khanian Chili ingridents Black Bean Kidney Bean Northern bean 1/2 onion 3 peppers ghost 1-3 carrots 3 cloves of garlic 2 celery sticks 3 tbsp of chili powder 2 tbsp curry 2 tbsp paprika 2 tbsp cayenne pepper 1/4 Moringa, Cilantro, Oregeno garnish

Pad Thai This pad Thai is ridiculously easy and quick to make. It uses just 1 tablespoon of peanut butter, so it's very low in fat.

Ingredients • 1/4 pound wide (about 1/4-inch) rice noodles •

2 tablespoons warm water

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2 tablespoons low-sodium soy sauce

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1 tablespoon smooth peanut butter

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1 tablespoon sweet red chili sauce

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1/4 teaspoon granulated garlic powder

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1/4 teaspoon ground ginger

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1/4 teaspoon sriracha or other hot sauce

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3 ounces fresh bean sprouts (optional)

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Chopped raw peanuts, to garnish (optional)

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Lime wedges, to garnish (optional)

Instructions Prepare rice noodles according to package directions. In a small bowl, whisk 2 tablespoons warm water with the soy sauce, peanut butter, sweet chili sauce, garlic powder, ginger and hot sauce. It may appear too runny at first, but it's not. Taste, adding more hot sauce, if desired. Using tongs, toss prepared noodles with sauce until noodles are evenly coated. Plate and top with bean sprouts, if using. Garnish with peanuts and a lime wedge, if desired.

Mushroom Pate mushroom pâtés served in the hippie era, this flavorful spread tastes much more sophisticated thanks to a mix of mushrooms, fresh herbs and a whiff of truffle oil. Be sure to scrape off and discard the black gills from the underside of the portobello mushrooms, or the gills will turn the entire pâté an unattractive black color. For the best flavor, make this pâté a few hours in advance and serve at room temperature or warm with Paper-Thin Semolina Cracker Sheets (see accompanying recipe).

Ingredients • 2 tablespoons extra-virgin olive oil •

1 onion, finely chopped

•

1 carrot, peeled and finely chopped

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2 cloves garlic, finely chopped

• 8 ounces portobello mushrooms, trimmed of stems and black gills and coarsely chopped •

4 ounces fresh shiitake mushrooms, stemmed and chopped

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Kosher salt

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1/3 cup dry white vermouth or dry white wine

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1/2 cup cashews, toasted (see note)

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1 tablespoon finely chopped fresh Italian (flat-leaf) parsley

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1-1/2 teaspoons grated lemon zest

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2 teaspoons fresh thyme leaves, chopped

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1 teaspoon soy sauce

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1/2 to 1 teaspoon white truffle oil

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Freshly ground black pepper

Instructions In a large sauté pan, heat the olive oil over medium heat. When the oil is hot, add the onion and carrot and sauté until softened, about 5 minutes. Add the garlic and cook for 30 seconds. Add the portobellos and shiitakes and a generous pinch of salt and sauté until the mushrooms have softened and have given off their liquid, about 4 minutes. Add the vermouth and sauté, scraping up the browned bits from the bottom of the pan, until the liquid has nearly evaporated, about 1 minute.

Transfer the mushroom mixture to a food processor. Add the cashews, parsley, lemon zest, thyme and soy sauce. Process until smooth, scraping down the sides of the work bowl once or twice. Transfer the pâté to a microwave-safe bowl and allow the mixture to stand 1 hour to meld flavors. Reheat in the microwave until warm, add 1/2 teaspoon of the truffle oil and season with salt and pepper to taste. Taste and add more truffle oil, if desired.

The pâté can be made up to 3 days in advance and kept in the refrigerator in an airtight container until ready to use. Microwave until warm before serving.

African Quinoa Nut Soup This robust soup has many elements of traditional West African soups -- chiles, sweet potato and a creamy peanut base. The grain of choice would normally be millet, but quinoa makes for a protein-rich meal.

Ingredients • 2 tablespoons olive oil •

1 large red onion

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2 to 4 cloves garlic, minced

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1 medium red bell pepper, cored, seeded and diced

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2 celery stalks, diced

• 1 fresh jalapeño chile, seeded and minced, or one 4-ounce can chopped mild green chiles

• • diced

Handful of celery leaves, chopped 1 large sweet potato (use a white-fleshed variety, not a "yam"), peeled and

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5 cups vegetable broth

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2 medium-small zucchini, diced

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1 teaspoon ground cumin

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1 teaspoon dried oregano

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1 teaspoon peeled and grated fresh ginger

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1/2 cup raw quinoa, rinsed

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1/2 cup smooth or chunky natural peanut butter

•

Salt and freshly ground black pepper

•

Cayenne pepper or crushed red pepper flakes

Instructions In a large soup pot, heat the oil over medium heat; add onion and sauté until translucent. Add the garlic, bell pepper and celery; sauté 10 to 15 minutes, or until the vegetables are golden and softened.

Add the jalapeño, celery leaves, sweet potato, broth, zucchini, cumin, oregano, ginger and quinoa; bring to a rapid simmer, then lower the heat, cover and simmer gently until the quinoa is cooked and the vegetables are tender, about 15 minutes.

Add the peanut butter, stirring well to blend in completely, then simmer over very low heat for another 10 minutes, or until the quinoa is puffy and the sweet potato is tender.

Season to taste with salt, pepper and cayenne or red pepper flakes. If time allows, let the soup stand off the heat for an hour or so. It will thicken as it stands. Just before serving, adjust the consistency with water as needed, then heat through. Adjust the seasoning as needed, then serve.

Aloo gobai auliflower and potato curry is perfect for winter season, because its fresh ginger and turmeric help fuel the body's immune system. In India, vegetables often are cooked until they are soft, but Rahman likes her vegetables to have a little bite to them. If you like softer vegetables, you many want to increase the cooking time by 2 to 3 minutes.

Ingredients • 1 small head cauliflower (about 2 pounds)

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2 tablespoons canola oil

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1 teaspoon cumin seeds

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2 medium russet potatoes or 1 large, peeled and cut into 1-inch pieces

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2 tablespoons grated or crushed fresh ginger

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2 teaspoons minced garlic

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1/2 teaspoon turmeric powder

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1/2 teaspoon cayenne pepper

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3/4 cup water, plus 2 tablespoons

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1 teaspoon salt, or to taste

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1/4 cup chopped fresh cilantro

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1/4 teaspoon garam masala (optional)

Instructions Separate the cauliflower florets and cut them into 1-1/2-inch pieces. Chop the tender green leaves, if any, and add to the cauliflower. Wash the cauliflower in cold water and drain.

In a large sauté pan or skillet, over medium-high heat, warm the oil. When hot, add the cumin seeds and fry until they turn several shades darker, about 30 seconds. Add the potatoes and stir-fry until they are lightly crisped, about 5 minutes. Add the ginger, garlic, turmeric and cayenne pepper and mix well. Add a couple of tablespoons of cold water and give everything a good stir making sure the potatoes are covered with the spices.

Add the cauliflower, salt and again mix well making sure the cauliflower is well covered with spices, add the 3/4 cup water and give it a good stir.

Reduce the heat to low, cover and cook until the cauliflower is soft, and the potatoes are cooked through, about 7 minutes. Uncover the pan, increase the heat to medium-high and cook until any excess moisture evaporates, about 5 minutes. Check and correct the seasonings.

Sprinkle with the freshly chopped cilantro and garam masala and serve.

Sweet Potato Quinoa Soup This healthy vegetarian one-pot meal relies on chunks of sweet potatoes, leafy kale, and protein-packed quinoa for heartiness. Almond butter adds nutty richness to the spiced cold-weather soup. To save time, prep the garlic and ginger and measure out the

ground spices while the onion is cooking, then add the spices to the onion all at once.

Ingredients • 1/4 cup extra-virgin olive oil •

1 large red onion, thinly sliced

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1 teaspoon ground cumin

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1/2 teaspoon crushed red chile flakes

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1/2 teaspoon ground cinnamon

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1/2 teaspoon ground coriander

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3 cloves garlic, thinly sliced

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1 1-inch piece ginger, peeled and finely chopped

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2 pounds sweet potatoes, peeled and cut into 1-inch pieces

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5 cups vegetable stock

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2 cups coarsely chopped kale

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1/2 cup quinoa, rinsed and drained

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1/4 cup almond butter

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Kosher salt and freshly ground black pepper, to taste

Instructions Heat oil in an 8-quart saucepan over medium. Cook onion until slightly caramelized, 8 minutes. Stir in cumin, chile flakes, cinnamon, coriander, garlic, and ginger and cook until fragrant, 1–2 minutes.

Add sweet potatoes and stock and bring to a boil. Reduce heat to medium and cook until potatoes are tender, 10 minutes. Add kale and quinoa and cook until quinoa is tender, about 20 minutes.

Using a ladle, transfer about 1 cup stock from pan into a bowl, whisk in almond butter, and return to pan. Season with salt and pepper and serve.

Roasted Honey Squash and Almond Winter squash have thick skin and dense flesh; use a stout-bladed chef's knife -- or cleaver -- to split it. A thin-bladed knife can flex and slip dangerously off the squash. The best tool for seeding the squash is a spoon. Simply use the sharp edge of the spoon's bowl to scrape the seeds free from the squash's cavity (the same trick works on a

cucumber too). The squash can be prepped up to 24 hours ahead of time and stored in the refrigerator.

If you have a crunchy, finishing salt, like Jacobsen or Maldon salt, add a dusting just before serving the squash for the textural contrast.

Ingredients • 2 to 2-1/4 pounds (2 to 3) delicata squash, scrubbed, cut in half lengthwise, seeded and sliced crosswise into 1/3-inch thick slices •

2 tablespoons extra-virgin olive oil

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Kosher salt and freshly ground black pepper

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1 tablespoon minced fresh thyme and sage

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1 tablespoon mild-flavored honey

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Lemon juice from 1 lemon

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1/4 cup toasted sliced almonds (optional)

Instructions Adjust oven rack to lower-middle position and heat oven to 475 degrees. In mixing bowl, toss together squash and oil; season generously with salt and pepper. Spread in single layer on large rimmed baking sheet; roast until squash is well browned on bottom, 20 to 25 minutes. Using spatula and tongs, flip each slice; drizzle with honey and top with herbs. Return to oven and roast until squash is fully tender, about 5 minutes. Drizzle with lemon juice, toss with almonds (if using), and serve immediately.

Dried Tomatoes These tomatoes can be used in all manner of dishes, sauces, sandwiches, salads, etc.

Four pounds of tomatoes fills up a large baking sheet; feel free to reduce recipe to suit size constraints or double too.

Ingredients • 4 pounds Roma tomatoes, halved lengthwise •

4 teaspoons sweet paprika

•

1 teaspoon kosher salt

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12 Bay leaves

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4 tablespoons extra-virgin olive oil

• 1-3 tablespoons chopped fresh herbs, such as sage, thyme, oregano, marjoram

•

Crushed red pepper flakes to taste

Instructions Adjust oven rack to middle position and heat oven to 250 degrees. In large mixing bowl, toss tomatoes with remaining ingredients until well mixed. Spread out tomatoes in single layer cut-side up; drizzle any remaining oil over top. Bake until tomatoes have dramatically shrunken and darkened, 8 to 10 hours. Transfer to storage container, making sure to scrape up any browned bits attached to baking sheet. (Tomatoes store for up to one week in an airtight container.)

Asparagus and Apricot Ingredients • 2 cups chopped asparagus (trimmed and cut into 1-inch pieces) •

1-1/2 teaspoons water

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1-1/2 teaspoons tamari

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2 tablespoons apricot fruit spread (all-fruit jam)

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1 medium clove garlic, minced or pressed

• 1 teaspoon slivered or sliced almonds, dry toasted in a pan over medium heat until lightly browned and aromatic (optional) Instructions In a medium skillet set to medium-high heat, sauté the asparagus in the water and tamari, stirring often. When the asparagus turns bright green and is crisp-tender, remove from heat. This should take 4 to 5 minutes.

Gently stir the apricot fruit spread and garlic into the asparagus until well mixed. Serve plain or topped with the almonds.

Marinated Mushrooms •

2 pounds fresh whole button mushrooms

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1/2 cup balsamic vinegar

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1 large egg yolk

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2 teaspoons Dijon mustard

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1/2 teaspoon minced garlic

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1/2 teaspoon onion powder

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1 teaspoon Italian seasoning blend

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1 cup extra-virgin olive oil

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2 tablespoons shredded mozzarella cheese

Roasted Brussels Sprouts Instructions Preheat oven to 400 degrees.

Spray a 9-by-13-inch glass casserole dish with nonstick cooking oil and set aside.

Rinse, dry and remove any extra-woody stems from the mushrooms. Tender stems can be left on. Place mushrooms in prepared dish.

In a small bowl, mix vinegar, egg yolk, mustard, garlic, onion powder and Italian seasoning together. While whisking the vinegar mixture, slowly add the oil in a thin stream until fully incorporated. Drizzle over mushrooms and stir to fully coat with marinade. Roast at 400 degrees for 15 minutes.

Remove from oven and baste with the marinade in the pan. Turn oven to low broil.

Sprinkle mozzarella cheese over mushrooms and return to broil for 2 to 3 minutes or until cheese is golden. Garnish with parsley. Serve with a slotted spoon.

Ingredients • 1 pound brussels sprouts, trimmed and halved •

5 tablespoons extra-virgin olive oil

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1 tablespoon pomegranate molasses

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1/2 teaspoon ground cumin

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1/4 teaspoon table salt

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1/4 cup shelled pistachios, toasted and chopped fine

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2 tablespoons pomegranate seeds

Instructions Arrange the brussels sprouts in a single layer cut sides down in a 12-inch nonstick skillet and drizzle oil evenly over them. Cover skillet, place over medium-high heat, and cook until brussels sprouts are bright green and cut sides have started to brown, about 5 minutes.

Uncover and continue to cook until cut sides of brussels sprouts are deeply and evenly

browned and a paring knife meets little to no resistance, 2 to 3 minutes, adjusting heat and moving brussels sprouts as needed to prevent overbrowning.

Off heat, add pomegranate molasses and cumin to skillet and stir to evenly coat the brussels sprouts. Season with salt and pepper. Transfer to a platter and sprinkle with pistachios and pomegranate seeds, and serve.

Tomato and Carrot Soup Ingredients • 1 tablespoon extra-virgin olive oil •

1-1/2 cups chopped carrots

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1/2 cup chopped onion

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2 teaspoons minced garlic

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2 tablespoons tomato paste

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1 tablespoon flour

• 4 cups no-salt-added vegetable broth (more to thin out the soup at the end as needed) (see Cook's Note) •

1 teaspoon sugar

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1/2 teaspoon dried thyme

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1 large bay leaf

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4 cups fresh chopped tomatoes or 1 (28-ounce can) chopped tomatoes

•

Salt to taste

Instructions Heat the oil over medium in a large soup pot or Dutch oven. Add the carrots, onion and garlic, and saute for 5 to 10 minutes or until the vegetables are aromatic and tender.

Add the tomato paste and stir for 2 to 4 minutes until you can see the paste turning dark and smell the tomato paste caramelizing. Add the flour and stir for another minute.

Add the broth, sugar, thyme, bay leaf and tomatoes to the soup pot. Simmer for 30 minutes. Using an immersion blender, puree in the pot. (Or transfer batches to a blender and carefully puree and return to the pot.) Reduce heat to low. Add cream if using. Just before serving, remove and discard the bay leaf. Pass salt at the table to season, if desired.

To freeze: Portion into single servings and freeze in a freezer-safe container for up

to 2 months. Thaw in the refrigerator and re-heat in the microwave to serve.

Easy Salads Ingredients • 1/2 teaspoon salt •

1/8 teaspoon cayenne pepper

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1/2 teaspoon celery seed

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2 tablespoons white wine vinegar

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2 tablespoons freshly squeezed lemon juice

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1/4 cup extra-virgin olive oil

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1/4 cup canola oil

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1 small head green leaf lettuce

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4 cups loosely packed baby arugula

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3 green onions, both white and green parts, chopped

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Freshly ground black pepper

White Bean Truffle Purè Instructions In a small jelly jar, add the salt, cayenne, celery seed, vinegar, lemon juice, olive oil and canola oil. Seal the jar tightly with the lid and shake vigorously until the dressing emulsifies.

Place the washed greens and chopped green onion in a large salad bowl. Lightly toss the salad while adding the dressing in small drizzles until all the leaves are lightly coated. Garnish with freshly ground black pepper and serve at once.

Ingredients • 1/4 cup extra-virgin olive oil (divided) •

1/4 cup minced onion

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2 tablespoons white wine

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1/2 teaspoon chopped fresh thyme

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2 15-ounce cans white kidney beans, drained and rinsed

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1/4 ounce Oregon white (or peeled black) truffles, sliced

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2 tablespoons grated Parmesan cheese

•

Salt

Instructions In a medium saucepan, heat 2 tablespoons olive oil over medium heat. Add the onion and sauté for 4 to 5 minutes or until it is translucent but not browned. Add the wine and cook for another 1 minute. Stir in the thyme and kidney beans and bring to a simmer.

Remove from heat and let cool slightly.

Purée in a food processor along with the truffles and cheese. Adjust seasoning with salt.

Spoon into a serving bowl, drizzle with the remaining olive oil and serve with flat bread, crackers or crudités.

ZuZu Zucchini soup Ingredients • 3 medium-large zucchini (about 1 1/2 pounds) •

Kosher salt and ground black pepper

•

2 cups low-sodium chicken or vegetable broth, warmed to hot

•

2 tablespoons chopped fresh chives

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1 tablespoon lemon juice

Instructions Heat the oven to 400 F. Line a baking sheet with kitchen parchment.

Cut the zucchini in half lengthwise, then slice off the nubby ends. Place the zucchini on the prepared baking sheet, then mist with cooking spray. Season with salt and pepper, then roast until tender, about 15 minutes, turning halfway through.

In a blender, combine the roasted zucchini, hot broth, chives and lemon juice. Blend until creamy and smooth. Serve immediately.

This easy-to-make vegetable broth costs significantly less than the cartons of premade vegetable broth you find at the grocery store. It's also a frugal way to use vegetable scraps, such as carrot peels, parsley stems and broccoli stalks that have been saved and frozen in a freezer bag.

Vegetable Broth Ingredients • 1 large yellow onion, thickly sliced

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2 large carrots, cut into 1-inch chunks

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1 large russet potato, peeled and cut into 1-inch chunks

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1 celery stalk, cut into 1-inch pieces

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3 cloves garlic, crushed

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1/3 cup coarsely chopped fresh Italian (flat-leaf) parsley leaves

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2 bay leaves

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1/2 teaspoon black peppercorns

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8 cups water

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1 tablespoon soy sauce or tamari

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1/2 teaspoon salt

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3 dried shiitake or porcini mushrooms (optional)

• Any reserved vegetable scraps from other cooking projects, like carrot peels and tops, parsley stems, leafy tops and the base of celery stalks, onion tops and skins (optional) Instructions In a slow-cooker, combine the onion, carrots, potato, celery, garlic, parsley, bay leaves and peppercorns. Add the water, soy sauce, salt and the dried mushrooms and vegetables scraps, if using. Cover and cook on low for 8 hours.

Let the broth cool slightly, then strain through a fine-mesh sieve into a pot or bowl, pressing the vegetables against the sieve to release their juices. Portion the cooled broth into airtight containers and store in the refrigerator for up to 5 days, or in the freezer for up to 3 months.

Tortillas Flax & Wheat The combination of whole wheat flour and flaxseed meal in this recipe unites craveable carbs with amplified health benefits (think fiber, healthy fat, and B vitamins) — an obvious choice for your next Taco Tuesday!

Ingredients • 2 cups whole wheat flour •

1/4 cup golden flaxseed meal (ground golden flaxseeds)

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1 teaspoon sea salt

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1/4 cup extra virgin olive oil

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1 cup warm water

Instructions Whisk together the whole wheat flour, flaxseed meal, and salt in a large bowl. Add the olive oil and, with a clean pair of hands, mix it in until completely incorporated and the flour resembles coarse sand. Gradually add the warm water and mix with a fork until a loose ball forms. If your dough is too sticky, add more whole wheat flour. If your dough is too crumbly or scaly, add 1 tablespoon of warm water at a time.

Turn out the dough onto a floured surface; knead until smooth and slightly springy, about 1 to 2 minutes. Pinch off ping-pong-size balls and, with firm pressure between your palms, roll each into a smooth ball. You should have around 16 dough balls. Place them on a plate and cover with plastic wrap or a slightly damp dish towel and let rest at room temperature for 30 minutes.

Once the dough has rested, preheat a dry cast iron skillet on medium heat while preparing the tortillas. On a lightly floured surface, using a rolling pin (my preferred way) or tortilla press, roll out one tortilla at a time until fairly thin, circular(ish), and about 6 to 7 inches in diameter while keeping the remaining dough balls covered. Cook each tortilla for 45 to 60 seconds on each side, or until brown in spots and bubbling with small air pockets. The tortillas should be flexible and soft. If you overcook them, they will become brittle. Prepare the next tortilla while each is cooking. Remove from the heat and serve immediately for the best flavor and texture. Keep them warm by wrapping them in a clean dish towel or using a tortilla warmer.

Kimchi Tofu Soup Ingredients • 1 tablespoon canola oil •

1/2 medium yellow onion, sliced

• 1 cup vegan Napa cabbage kimchi, roughly chopped, plus 1/2 cup juice from the kimchi jar •

2 teaspoons finely chopped garlic

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2 teaspoons finely chopped fresh ginger

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2 cups vegetable broth

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1 small zucchini, halved lengthwise and sliced into 1/4-inch pieces

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1/4 cup Mirin

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1-2 tablespoons Gochujang or sambal oelek chile paste

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1 teaspoon sugar

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1/2 pound soft tofu

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1-2 tablespoons soy sauce

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1 teaspoon dark sesame oil

•

3 tablespoons thinly sliced green onions

Instructions In a large saucepan, warm the canola oil over medium heat. Add the onion and cook until it begins to brown, 4 minutes. Add the chopped kimchi, garlic and ginger, and cook for 2 minutes.

Add the broth, zucchini, mirin, chile paste (if using), sugar, 2 cups water, and the reserved kimchi juice, and bring to a simmer. Cover and cook until the zucchini is tender, 10 minutes. Break up the tofu into 1-inch pieces and gently stir it into the soup.

Cook until heated through, 5 minutes.

Taste the broth — it should be spicy, sweet, and a little sour from the kimchi. Adjust the seasoning to taste with soy sauce and additional chile paste, if desired. Stir in the sesame oil, ladle the soup into the bowls, sprinkle with the green onions, and serve.

White Bean Fix Use any style of white bean; however it is crucial to soak them overnight in salted water before cooking. The recipe is flexible and can easily be scaled upwards for increased volume. Just make sure to cover the beans with enough liquid so that they will not dry out as they cook.

Ingredients • 4 sprigs thyme •

4 sprigs sage

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1 small rosemary sprig

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5 tablespoons extra-virgin olive oil, plus additional oil for serving

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1 medium onion, minced

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1 medium fennel bulb, minced

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Kosher salt

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1/2 teaspoon fennel seed

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1/4-1/2 teaspoon crushed red pepper flakes

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1 pound white beans, sorted, soaked overnight in salted water, and drained

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1 head garlic, top sliced off and loose skin removed

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6 cups water

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1 bay leaf

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Sugar

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Lemon juice or white balsamic vinegar

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Black pepper

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Grated Parmesan cheese

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Sauteed or roasted tofu/meat sub

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Chopped arugula (as is or tossed with olive oil and lemon juice)

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Garlicky sautéed kale or chard

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Mama Lil's hot peppers

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Fresh or roasted tomatoes

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Roasted peppers (sweet or hot)

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Toasted breadcrumbs or croutons

Instructions Adjust oven rack to middle position and heat oven to 250 degrees. Bundle herbs together and tie with kitchen twine; set aside.

Combine oil, onion, fennel, 1/2 teaspoon kosher salt, fennel seed, and pepper flakes in large Dutch oven set over medium heat. Cook, stirring occasionally until vegetables have softened, shrunk dramatically, and begun to brown, 15 to 25 minutes. Add beans, bundled herbs, water, garlic and bay leaf; increase heat to high and bring to simmer.

Cover, cracking lid slightly, transfer to oven, and cook until beans are tender and creamy, about 2-1/2 to 4 hours depending on desired texture of beans), stirring midway

through.

Remove and discard herb bundle and bay leaf. Then remove garlic from beans and set aside to cool. Once cool enough to handle, squeeze cloves from skins and vigorously stir into beans. Adjust seasoning with salt, a pinch of sugar, lemon juice or vinegar, black pepper; serve as is drizzled with oil or topped with desired accompaniments.

Cashew Veggie Stir-fry To round out as a meal, serve this dish with steamed brown rice and refreshing sliced oranges.

Ingredients • 1 cup cooked brown rice •

1 teaspoon peanut oil

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1/4 cup raw cashews, roughly chopped

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1 cup carrots, thinly sliced

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1 cup celery, thinly sliced

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1 cup green, red or yellow bell pepper, chopped

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1/4 cup yellow or green onion, chopped

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1 tablespoon bottled minced fresh garlic

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2 teaspoons bottled chopped fresh ginger

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1 cup vegetable broth

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2 tablespoons dry sherry

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1 tablespoon low-sodium soy sauce

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1 teaspoon dark sesame oil

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1 tablespoon cornstarch

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Red pepper flakes, to taste

Instructions Cook rice according to package directions. In the last 15 minutes of cooking rice, prepare stir-fry.

Heat oil in a 10-inch or larger frying pan over medium-high. Add the cashews; stir and

cook for 1 minute or until cashews begin to lightly brown. Add vegetables to the cashews. Stir and cook for 3 to 4 minutes until vegetables begin to tenderize.

Add the garlic, ginger and vegetable broth and bring to a boil.

Meanwhile, in a small jar with a lid, mix the sherry, soy sauce, sesame oil and cornstarch. Cover the jar and shake vigorously. Add the cornstarch mixture to the vegetables and bring the mixture back to a boil, stirring constantly until thickened.

Serve immediately over hot brown rice. Sprinkle with red pepper flakes, if desired.

Dukaa ingredients • 1/4 cup coriander seeds •

2 tablespoons cumin seeds

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2 tablespoons sesame seeds

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1 teaspoon caraway seeds

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1/2 cup shelled pistachios (salted or not)

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1/2 cup roasted almonds (salted or not)

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1/4 teaspoon cayenne pepper

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Kosher salt and freshly ground black pepper

Instructions In a large skillet, toast the coriander, cumin, sesame, and caraway seeds over medium heat, shaking the pan, until fragrant and the sesame seeds are golden, 5 to 7 minutes.

Transfer the seed mixture to a plate to cool. Transfer the seed mixture to a food processor and pulse until finely crushed. Add the pistachios and almonds and pulse until the nuts are finely ground. Transfer to a jar or other container with a lid. Stir in the cayenne and season the dukka generously with salt and black pepper.

Make ahead: The dukka can be stored in an airtight container at room temperature for up to 1 month.

Mo Hummus Ingredients • 2 15.5-ounce cans chickpeas, drained, reserving 1/4 cup of the canning liquid •

3 cloves garlic

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5 tablespoons lemon juice

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1/4 cup extra virgin olive oil

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1/4 cup tahini

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Salt, to taste

Instructions Place garlic cloves. lemon juice, olive oil and 1/4 cup reserved bean liquid in food processor and pulse until garlic is finely chopped. Add tahini and process again. Add chickpeas and puree. Add small increments of olive oil and bean liquid, a tablespoon at a time, until hummus reaches the consistency you like. Taste and add salt and more lemon juice, tahini or olive oil if needed.

Variations: Roast the garlic and use more of it. Add cumin and/or tumeric. Add smoked paprika or sprinkle it on top. Add sun-dried tomatoes or sun-dried tomato paste. Add chopped chipotle pepper with a bit of the adobo sauce or chipotle powder. Add chopped cilantro. Add roasted red peppers, either pureed or finely chopped.

Garlic Oil Description This oil can be used to flavor everything from beans and greens to grilled cheese sandwiches and vinaigrettes. Feel free to experiment with different kinds of hot dried chiles such as habanero or dundicut, a Pakistani chile that just plain rocks and one I use a lot. Milder varieties like ancho or New Mexico don't add much of a kick. Penzey's in Clackamas sells an array of very good quality chiles, including dundicuts. Fresh bird's eye chiles may also be used.

Ingredients • 1 cup olive or vegetable oil •

6 cloves garlic, smashed and chopped coarse

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6 sprigs thyme

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4 bay leaves, crumbled

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1 tablespoon sweet or hot paprika

• 4 to 8 dried red chiles (such as arbol, California or dundicut), stemmed and crumbled •

2 tablespoons extra-virgin olive oil

Instructions In small saucepan over medium-low heat combine olive or vegetable oil, garlic, thyme, bay leaves, paprika and dried chiles; cook until rapidly sizzling, 4 to 7 minutes. Remove from heat and cool to room temperature. Strain through fine-meshed strainer set over a

bowl, pressing on solids to extract as much oil as possible. Stir in extra-virgin oil. Store in an airtight container in the refrigerator (use within 3 weeks). Stir before use.

Garlic String beans Ingredients • 1 tablespoon sesame oil •

4 cloves garlic, minced

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1 pound string beans, trimmed

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Salt, to taste

•

1 tablespoon white sesame seeds

Instructions Heat oil in skillet over medium heat. When the oil begins to shimmer, add garlic and sauté until translucent, about 1 minute. Add string beans and continuously stir-fry until the beans are crisp-tender, 10-15 minutes. Turn off heat and sprinkle with salt to taste, and mix in sesame seeds.

Non dairy Parmesan Ingredients • 1/2 cup pine nuts •

1/4 cup chopped Brazil nuts

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1/4 shelled sunflower seeds

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1/4 cup nutritional yeast

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1/2 teaspoon garlic powder

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1 teaspoon salt

Instructions Place the pine nuts, Brazil nuts and sunflower seeds in a dry skillet over medium heat and stir until lightly toasted. Keep an eye on them, as pine nuts can burn quickly. Once golden brown, remove from the heat and let cool.

Place all the ingredients in a food processor or blender and pulse until the mixture resembles bread crumbs. Spoon into an airtight jar and store in the refrigerator until ready to use (up to two weeks).

Tip: Brazil nuts are available in the bulk section of most supermarkets. Can't find Brazil nuts? Just double the sunflower seeds.

Fingerling Potato fingerling potatoes about 3 inches long and 1 inch in diameter. You will need a 5- to 7quart slow cooker for this recipe. This recipe can easily be doubled in a 7-quart slow cooker, but you will need to increase the cooking time range by 1 hour.

Ingredients • 2 pounds fingerling potatoes, unpeeled •

2 tablespoons extra-virgin olive oil

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2 scallions, white parts minced, green parts sliced thin

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3 garlic cloves, minced

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Salt and freshly ground black pepper

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1 tablespoon chopped fresh parsley

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1 teaspoon grated lemon zest plus 1 tablespoon juice

Instructions Combine potatoes, 1 tablespoon oil, scallion whites, garlic, 1 teaspoon salt, and ¼ teaspoon pepper in slow cooker. Cover and cook until potatoes are tender, 5 to 6 hours on low or 3 to 4 hours on high.

Stir in parsley, lemon zest and juice, scallion greens, and remaining 1 tablespoon oil.

Season with salt and pepper to taste. Serve.

Cranberry Sauce Ingredients • 2 cups sugar •

2 cups water

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4 cups cranberries (1 pound), picked over

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Finely grated zest of 1 orange

Instructions Bring sugar and water to a boil in a medium saucepan, stirring until the sugar is dissolved. Boil the syrup for 5 minutes, then add cranberries.

Simmer the berries in the syrup very gently, uncovered, without stirring, until the berries are translucent, about 5 minutes. Skim off any foam.

If desired, add, orange zest.

Pour the berries into a serving dish. Chill until firm.

Corn Relish Salad ingredients • 6 ears fresh corn •

1 cup fresh tomato, unpeeled and chopped

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1 cup fresh cucumber, chopped

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1/4 cup green onions, sliced

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1/4 cup sugar

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1/2 cup white distilled vinegar

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1/2 teaspoon salt

•

1/4 teaspoon coarse ground pepper

Instructions Place the shucked corn in a large pot and fill with tap water until all ears are just covered. Place over high heat and bring to a boil. When water is rapidly boiling, cook for 5 minutes. Then immediately drain and rinse corn with cold water. Set aside to cool.

In a large bowl, cut the corn from the cobs and scrape the cobs well. Add the tomato, cucumber and onions to the freshly cut corn.

In a small jar with a tight-fitting lid, combine the sugar, vinegar, salt and pepper. Cover and shake well to combine until sugar is dissolved. Pour the dressing over the fresh vegetables and toss to coat well. Serve immediately, or cover tightly and store in the refrigerator until ready to serve, up to 24 hours.

Dried smoked Beans & Legumes Ingredients Use this method to smoke: • Black beans •

Black-eyed peas

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Chickpeas

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Lentils (all varieties)

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Pinto beans

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White beans (cannellini, great northern, or navy)

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Yellow or green split peas

Instructions Prepare a charcoal grill for two-zone cooking and build a medium-high fire, or heat a gas grill to high.

When the coals are glowing red and covered with a fine gray ash, use tongs to remove the cooking grate and place a drip pan with 1 inch of warm water on the side with no coals, and add your smoke source (chips, chunks, or log). Return the cooking grate to its position, allow it to preheat, and then carefully wipe the preheated grill grates with a lightly oiled paper towel. Using a grill brush, scrape the grill grates clean, then carefully wipe with a lightly oiled towel again.

To smoke dried peas, beans, or legumes, place them in a disposable aluminum pan or atop two sheets of heavy-duty aluminum foil (crimp the edges of foil upward to create a rim and prevent them from sliding off). When the fire begins to produce a steady stream of smoke, place the pan over indirect heat, close the grill, vent the grill for smoking, and smoke for 25 to 40 minutes, until the peas, beans, or legumes are deeply fragrant and have darkened slightly. For even results, stir the ingredients and rotate the individual containers (if you’re smoking more than one item) around the heat after 15 to 20 minutes, and keep an eye on their color after 30 minutes to ensure they don’t become too dark.

Passion Fruit Bellini Passion fruit pulp can be found in the frozen foods section, often with the Goya brand products.

Ingredients • 1 cup unsweetened passion fruit pulp, thawed •

2 tablespoons maraschino liqueur

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Ice

•

750-mililiter bottle prosecco, chilled

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Maraschino cherries or fresh raspberries, to garnish

Instructions In a large cocktail shaker, combine the passion fruit pulp and maraschino liqueur. Stir to combine. Add a handful of ice, then shake vigorously for 20 seconds. Strain into the wine glasses, dividing it evenly. Stir each glass gently, then top each with Prosecco. Add a cherry or raspberry to each glass. Serve immediately.

Pumpkin Spicy Hummus Ingredients

•

15-ounce can garbanzo beans (chickpeas), drained and rinsed

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1 cup pumpkin purée

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2 to 3 tablespoons olive oil, plus more for drizzling before serving

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1 tablespoon chipotle seasoning blend (see note)

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1/2 teaspoon salt

Instructions Combine beans, pumpkin, oil, chipotle seasoning and salt in a blender or food processor and process on high speed until smooth; or, if chunkier hummus is preferred, blend or pulse in short bursts until desired consistency is reached.

Before serving with your favorite chips, crackers, bread, or vegetables, drizzle with olive oil, if desired. Hummus will keep airtight for up to 5 days in the refrigerator.

Note: Because seasonings vary widely by type and brand, adjust measurement to taste.

Radish & Carrot Orange Salad For the best-textured salad, slice the cabbage as thinly as possible. Red cabbage retains its crisp texture far better than green cabbage. Minced fresh mint or parsley may be added in addition to the cilantro. This slaw keeps well for up to 2 days, making it good for work-week lunches or weekend getaways.

Ingredients For the vinaigrette: • Finely grated zest of 1 orange •

3/4 teaspoon ground cumin

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1/2 teaspoon ground coriander

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1/4 teaspoon cayenne pepper

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2 tablespoons honey

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1 tablespoon granulated sugar

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1/3 cup white wine vinegar

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1/3 cup extra-virgin olive oil

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Kosher salt

For the salad: • 1 very small head red cabbage (about 1 pound), quartered, cored and sliced

very thinly •

2 large carrots, peeled and grated

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6 to 8 red radishes, sliced thin

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1/2 cup lightly packed chopped fresh cilantro

Instructions To make vinaigrette: Combine orange zest, cumin, coriander, cayenne, honey, sugar, vinegar, and oil with 3/4 teaspoon kosher salt and whisk until emulsified. Adjust seasoning to taste if needed with additional salt and or cayenne pepper; set aside.

To make salad: Combine cabbage, carrots, radishes and cilantro in large mixing bowl and toss to combine. Drizzle with dressing and toss to coat cabbage mixture evenly.

Serve or refrigerate for up to 48 hours.

Apple Whisky Cider Ingredients • 6 ounces apple cider •

1-1/2 ounces rye whiskey

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1 ounce hazelnut liqueur (such as Frangelico)

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Freshly grated nutmeg

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Cinnamon stick, to garnish

Instructions In a small saucepan over medium heat or in a mug in the microwave, heat the cider until just steaming. Stir in the whiskey and hazelnut liqueur, then top with grated nutmeg.

Serve with a cinnamon stick for stirring.

Mashed Sweet Potato & Pear Ingredients • 5 pounds red-skinned sweet potatoes •

6 tablespoons unsalted butter, room temperature (divided)

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4 large firm but ripe Bartlett pears, peeled, cored, cut into 1/3-inch-thick slices

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3/4 cup pear nectar

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1/4 cup granulated sugar

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1/2 teaspoon ground cinnamon

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1/4 teaspoon (generous) ground cardamom

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Salt and freshly ground black pepper

Instructions Preheat oven to 400 degrees. Butter a 9-by-13-inch glass baking dish.

Pierce potatoes in several places with fork. Place on baking sheet; bake until very tender when pierced with knife, about 1 hour. Remove from oven. Reduce temperature to 350 degrees.

Meanwhile, melt 2 tablespoons butter in a heavy large nonstick skillet over medium-high heat. Add pears; sauté until beginning to soften, about 5 minutes. Add pear nectar; bring to simmer. Reduce heat to medium-low; cover and simmer until pears are very tender, adding more nectar if mixture sticks to skillet and stirring often, about 4 minutes.

Transfer to processor and purée.

Peel sweet potatoes; place in large bowl of electric mixer. Add remaining 4 tablespoons butter; beat until smooth. Mix in pear purée, sugar, cinnamon and cardamom. Season to taste with salt and pepper. Transfer to prepared dish.

Bake potatoes uncovered until just heated through, about 20 minutes.

Black-Eye Pea salad Ingredients • 2 cups dried black-eyed peas, rinsed and picked over •

2 tablespoons celery salt

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1/2 cup olive oil

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1/2 cup balsamic vinegar

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1 tablespoon plus 1 teaspoon stone-ground mustard

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1/2 cup small-dice red onion

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1/2 cup medium-dice red pepper

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1 cup medium-dice celery

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1/2 cup finely chopped fresh Italian parsley

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2 tablespoons kosher salt

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1 teaspoon freshly ground black pepper

Instructions Combine peas and celery salt in medium pot. Add water to cover by 2 inches and bring to a boil. Reduce heat and simmer until black-eyed peas are soft but not mushy, 30 minutes to 1-1/2 hours. Drain and cool.

In a large bowl, whisk together oil, vinegar and mustard. Stir in the onion, red pepper, celery, parsley, salt and pepper. Add the drained black-eyed peas and toss to combine.

Taste and adjust seasonings if necessary.

Pecan Squash Stuffing Ingredients • 3 medium acorn squash, halved and deseeded •

3 tablespoons olive oil, plus more, if desired (divided)

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1 cup unsweetened rice or almond milk

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2 teaspoons ground sage

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1 teaspoon dried oregano leaves

• Grains)

10 slices of stale, whole-grain bread, cubed (we used Dave's Killer Bread 21

•

4 stalks celery, minced

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2 medium yellow onions, minced

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1/2 cup shredded carrots

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1/4 to 1/2 cup dried cherries or fresh or dried cranberries

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2 tablespoons toasted pecans, roughly ground

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Salt and freshly ground black pepper

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6 tablespoons maple syrup or agave nectar

Grilled Corn Sweet Instructions Preheat oven to 400 degrees.

Rub the insides of the cut squash with 1 tablespoon olive oil. On a silicone baking mat or greased baking sheet, bake the squash, cut side down, for about 25 minutes, or until soft. Remove from oven and allow it to rest until cool enough to handle.

Meanwhile, in a large bowl, mix milk with the herbs. Soak the bread cubes in this mixture and let sit for about 15 minutes. The bread should absorb all the liquid.

In a large saucepan over medium-low heat, add remaining 2 tablespoons oil. When oil is hot, add the celery, onions and carrots and slowly sauté until soft, about 15 minutes.

Add the sautéed vegetables to the bread mixture, along with the cherries and pecans.

Season with salt and pepper to taste.

Once the squash is cool, cut a small slice from the rounded side of the halves, creating a flat base so they will not topple when they stand. Place squash on the baking sheet, with cavities facing up. Drizzle 1 tablespoon of maple syrup or agave nectar in each squash half, then fill evenly with the stuffing, forming a slight dome with a kitchen spoon.

Drizzle with additional olive oil, if desired.

Return to oven and bake for 15 to 25 minutes, until heated through. Be careful not to burn.

Ingredients • 2 cups UHT coconut cream (see note) •

1 pandanus leaf, scrunched and bruised (see note)

•

1 1/2 tablespoons granulated sugar

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Kosher salt

•

12 ears fresh corn, shucked (leave the stem on as a handle)

•

Lime wedges

Potato Cauliflower Tarkari Instructions In a medium pot combine the coconut cream, pandanus leaf, sugar, and 1 1/2 teaspoons of salt. Bring to a boil over high heat, reduce heat and simmer, covered, for about 10 minutes to reduce slightly. Remove from heat and cool. Refrigerate until ready to use.

When ready to cook the corn, prepare an ice water bath in a large bowl. Bring a large pot of water to a boil. When the water boils, add 1 tablespoon salt per quart of water and add the corn. Return the water to a boil, and blanch the ears for 3 minutes. Remove the corn, and immediately transfer to the ice bath. You may need to blanch the corn in batches.

Prepare the grill to medium-high. Lightly brush each ear of blanched corn with the cream mixture and grill until golden brown all over, about 3 minutes per side. Remove from grill, and brush again with the cream mixture. Serve immediately with lime wedges.

Ingredients • 2 tablespoons vegetable oil •

2 tablespoons ghee or clarified butter

•

1/2 teaspoon fenugreek seeds

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2 dried red chiles (chiles de Arbol)

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1 tablespoon peeled and minced fresh ginger

•

2 pounds small red potatoes, peeled and cut into wedges

•

2 1/2 pounds cauliflower, trimmed and cut into florets

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1 teaspoon turmeric

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1 1/2 teaspoons ground cumin

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Kosher salt

•

1/4 cup water, plus more as needed

•

1/2 cup fresh shelled peas

• 1 1/2 teaspoons garam masala (store-bought or homemade; see accompanying recipe) •

4 sprigs cilantro, coarsely chopped

Sweet Potato Kale Tacos Instructions In a wok, heat oil and ghee over high heat (you don't want the fat to smoke). Add fenugreek seeds and fry until seeds turn dark brown. Add chiles and a few seconds later add ginger and potatoes; fry until slightly brown.

Add cauliflower and sprinkle with turmeric, cumin and salt to taste. Mix well and fry until cauliflower begins to brown lightly. Add 1/4 cup of water, cover, reduce the heat to low and cook for 4 minutes. Add peas and garam masala; cook until vegetables are tender, adding a small amount of water as needed to make sure wok does not turn dry and scorch. Garnish with cilantro and serve hot.

Winter produce boxes inevitably involve a lot kale and sweet potatoes, to the point where the “Portlandia” jokes start to write themselves and then cease to be funny from sheer repetition. The best way to dodge cooking monotony is to tackle it head on with tortillas and turn your straggler vegetables into delicious tacos. The result is a healthier taco, a more portable sweet potato dish, and a great delivery mechanism for all of that kale that you feel like you should be eating. Is there anything tacos can't do?

Ingredients • 4 cups kale

•

3 tablespoons olive oil

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1 medium sweet potato, peeled, grated

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2 garlic cloves, finely chopped

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2 tablespoons fresh lime juice

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Kosher salt

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Freshly ground black pepper

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4 corn tortillas, warmed

•

1 avocado, thinly sliced

•

1/4 cup Mexican crema or sour cream

Curry Garbanzo Chana Masala Instructions Remove the ribs and stems from the kale and tear leaves into bite-sized pieces. Set aside.

Heat oil in a medium saucepan over medium heat. Cook sweet potato, stirring often, until potato is tender and just beginning to brown, about 8 minutes. Add garlic and stir until it turn fragrant and starts to brown, about 1 minute.

Add kale and cook, tossing often, until kale is wilted and tender, 8-10 minutes. Add lime juice and season with salt and pepper, to taste.

Serve sweet potato and kale mixture on tortillas, topped with avocado and crema.

A staple of north Indian restaurant menus around the world, this garbanzo bean classic, called Chana Masala, is hearty and comforting. Serve it with store-bought flatbread of steamed brown basmati rice.

Ingredients • 1 small onion, coarsely chopped • 4 pieces of fresh ginger (each about the size and thickness of a 25-cent coin; no need to peel the skin) •

2 large cloves garlic

• 2 fresh green Serrano chiles, stems discarded, coarsely chopped (do not remove the seeds).

•

1 tablespoon coriander seeds

•

2 teaspoons cumin seeds

•

2 tablespoons canola oil

•

1 cup canned diced tomatoes with their juices (we used fire-roasted)

•

1-1/2 teaspoons coarse kosher or sea salt

•

2 15-ounce cans garbanzo beans, rinsed and drained (or 3 cups cooked)

Instructions Place the onion, ginger, garlic, chiles, coriander and cumin in a food processor. Using the pulsing action, mince these ingredients to create a pungent and aromatic blend. The spices will look bruised, but still be fairly whole. Letting the processor run constantly instead of using quick pulses will create an undesired watery and coarse puree.

Heat the oil in a medium saucepan over medium heat. Once the oil appears to shimmer, scrape the processor bowl's contents into the pan and stir-fry until bits of onion, spice and some of the overall good schmutz browns and sticks to the bottom of the pan, about 15 minutes.

Stir in the tomatoes with their juices and the salt, scraping the bottom of the pan to release the bits of onion and spices, effectively deglazing the pan and releasing those flavors back into the sauce.

Pour in 1 cup of water and add the garbanzo beans, giving the curry a few stirs. Once the sauce comes to a rolling boil, reduce the heat to medium-low. Cover the pan and let the garbanzo beans simmer, stirring occasionally, until the curry sauce slightly thickens, about 15 minutes. Serve the curry warm.

How Vegans Roll (Spring roll) Ingredients • • • • • • • • • •

Extra virgin olive oil 4 cloves of garlic 1 onion 2 carrots 4 leaves of cabbage 1 ounce or 30 grams soy sprouts 2 tablespoons tamari or soy sauce 8 sheets spring roll pastry Water Sweet and sour sauce

Instructions

• Heat extra virgin olive oil in a wok (1 tablespoon is enough), add the vegetables (the sliced garlic, julienned onion, carrots and cabbage, and soy sprouts) and the tamari sauce. Cook for about 5 minutes over medium-high heat.

•

• You can see how to make the vegan spring rolls in the sixth photo of this post. You only have to place wrapper like diamond, place 2 tablespoons of filling near corner, tightly roll the wrapper, fold over left side, fold over right side, paint a little water along the edge and close it up.

• Heat plenty of extra virgin olive oil in the wok and when it’s very hot, add the spring rolls and cook them for about 1 minute or until both sides are golden brown.

Samosa For the samosa wrappers: 2 cups unbleached all purpose flour 1 teaspoon ajwain seeds (carom seeds) • 1 tablespoon vegetable oil • ¾ teaspoon salt For the stuffing: • 5 medium potatoes (yellow or red, boiled until tender and coarsely chopped) • ½ cup peas (frozen peas work best here. If using fresh, cook the peas until tender before using) • 1 teaspoon ginger (grated) • 2 tablespoon cilantro (minced) • 1 teaspoon vegetable oil • 1 teaspoon cumin seeds 2 teaspoon coriander powder • ½ teaspoon turmeric • 1 teaspoon pomegranate seed powder (anardana powder, optional) • 1 teaspoon chaat masala (both the chaat masala and the pomegranate seed add tartness. You can if you just can't get these, substitute with the juice of half a lemon) • ½ serrano pepper (or jalapeno, minced) Salt to taste • Vegetable oil for deep frying (you need enough for the samosas to be mostly immersed while frying) Instructions Make the dough for the wrapper: •

Mix the flour, carom seeds, oil and salt in a large bowl or in a stand mixer.

• Add water, half a cup at first and then a tablespoon at a time, and knead until you have a very stiff dough. You want to be very sure your dough is very stiff and not

soft. Cover the dough and set aside while you make the filling Make the peas potato filling: • Crumble the potatoes with your fingers so you have a few lumps -- you don't want to mash these like you would if you were making mashed potatoes. You want some texture in here.

•

Heat the oil.

•

Add the cumin seeds and, as they start to brown, add the ginger.

• Saute the ginger for 30 seconds, the add the coriander leaves and the green chili pepper. Saute for a few seconds.

• Add the coriander powder, turmeric, pomegranate seed powder and chaat masala (or lemon juice if you're using that instead). Stir to mix.

•

Add the potatoes and mix well.

• Add the peas and stir-fry until the peas are tender and the mixture is very dry, about two to three more minutes.

•

Add salt to taste. Turn off the heat and let the filling cool slightly.

Khans Pierogi Ingredients • • • • • • • • • • • • • • • •

5 cups all-purpose flour 1 teaspoon salt 1 cup water 3 large eggs 1/2 cup butter, softened filling: 4 medium potatoes, peeled and cubed 2 medium onions, chopped 2 tablespoons butter 5 ounces cream cheese, softened 1/2 teaspoon salt 1/2 teaspoon pepper additional ingredients (for each serving): 1/4 cup chopped onion 1 tablespoon butter Minced fresh parsley

Instruction • In a food processor, combine flour and salt; cover and pulse to blend. Add water, eggs and butter; cover and pulse until dough forms a ball, adding an additional 1 to 2 tablespoons of water or flour if needed. Let rest, covered, 15 to 30 minutes.

Place potatoes in a large saucepan and cover with water. Bring to a boil over high heat.

Reduce heat; cover and simmer until tender, 10-15 minutes. Meanwhile, in a large skillet over medium-high heat, saute onions in butter until tender.

Drain potatoes. Over very low heat, stir potatoes until steam has evaporated, 1-2 minutes. Press through a potato ricer or strainer into a large bowl. Stir in cream cheese, salt, pepper and onion mixture.

Divide dough into 4 parts. On a lightly floured surface, roll 1 portion of dough to 1/8-in. thickness; cut with a floured 3-in. biscuit cutter. Place 2 teaspoons of filling in center of each circle. Moisten edges with water; fold in half and press edges to seal. Repeat with remaining dough and filling.

Bring a Dutch oven of water to a boil over high heat; add pierogi in batches. Reduce heat to a gentle simmer; cook until pierogi float to the top and are tender, 1-2 minutes.

Remove with a slotted spoon. In a large skillet, saute 4 pierogi and onion in butter until pierogi are lightly browned and heated through; sprinkle with parsley. Repeat with remaining pierogi.

• Freeze option: Place cooled pierogi on waxed paper-lined 15x10x1-in. baking pans; freeze until firm. Transfer to an airtight freezer container; freeze up to 3 months. To use, for each serving, in a large skillet, saute 4 pierogi and 1/4 cup chopped onion in 1 tablespoon butter until pierogi are lightly browned and heated through; sprinkle with minced fresh parsley.

Mushroom Ziti Ingredients • 2 tablespoon olive oil • 1 onion, chopped • 4 garlic cloves, rough chopped • 16 ounces mushrooms, sliced (cremini, portobello, or sub ground meat or sausage) • ¼ teaspoon salt • 1/2 teaspoon pepper • 2 teaspoons Italian herbs • 3–4 ounces baby spinach, chopped ( about 2 great big handfuls) or use 1-2 cups frozen spinach • 2 cups veggie broth (or chicken broth) • 1 x 24-25 ounce jar marinara sauce– Trader joe’s organic brand is really tasty -see notes • 8 ounces dry ziti pasta or penne pasta, or similar (about 2 1/2–3 cups) • 1 cup ricotta cheese, or herbed tofu ricotta • ¼–1/2 cup finely grated pecorino or parmesan (optional)

• •

1/2– 1 cup grated mozzarella cheese ( or sub vegan cheese) garnish with fresh basil (or Italian parsley) and chili flakes.

Instructions Preheat oven to 400 F In a large, 12-inch skillet, heat oil over medium heat, add onion, garlic and mushrooms and season generously with salt and pepper, Italian herbs, cooking and stirring until mushrooms release all their liquids and this cooks off, and eventually they get golden brown, about 12 minutes. Taste and make sure these are salted and flavorful.

Add fresh spinach and wilt, then add 2 cups of broth or stock, a jar of marinara sauce and the dry pasta. Stir, and bring to a simmer. Dot with the dollops of ricotta.

Sprinkle with mozzarella and pecorino. Cover well and place in the oven to bake for 30 minutes.

Uncover and let the cheese get a little golden for a couple of minutes (feel free to broil).

If there seems to be too much liquid left in the pan, simply simmer uncovered on the stovetop for 1-2 minutes until it evaporates.

Garnish with fresh herbs and chili flakes.

Lasagna INGREDIENTS Cashew cream • 2 cups raw cashews, soaked for at least 4 hours if you do not have a highpowered blender • 1 cup water • 2 tablespoons lemon juice • 2 teaspoons apple cider vinegar • ¾ teaspoon fine sea salt • ½ teaspoon Dijon mustard Vegetables • 2 tablespoons extra-virgin olive oil • •

1 medium-to-large yellow onion, chopped 2 large or 3 medium carrots, chopped (about 1 cup)

•

8 ounces Baby Bella mushrooms, cleaned and chopped

•

½ teaspoon fine sea salt, to taste

•

Freshly ground black pepper, to taste

•

5 to 6 ounces baby spinach, roughly chopped

•

2 cloves garlic, pressed or minced

Everything else • 2 ½ cups marinara sauce, homemade* or store-bought (I used Rao’s) • 9 no-boil lasagna noodles** • Suggested garnishes: vegan Parmesan (or a light sprinkle of nutritional yeast) and fresh basil

Pizza Veggie Ingredients • 1 small head broccoli, florets chopped into small pieces, top of stalk diced (½ cup) • ⅓ cup halved cherry tomatoes • kernels from 1 ear fresh corn • ¼ cup coarsely chopped red onion • ½ jalapeño, thinly sliced • 4 oil-packed sun-dried tomatoes, diced • extra-virgin olive oil, for drizzling and brushing • 1 (16-ounce) ball of pizza dough • ½ cup fresh basil leaves • 2 tablespoons fresh thyme leaves • pinches of red pepper flakes • sea salt and freshly ground black pepper • Cashew Cream Instructions • Preheat the oven to 450°F. • In a medium bowl, combine the broccoli, tomatoes, corn, onion, jalapeño, and sun-dried tomatoes and drizzle with olive oil and pinches of salt and pepper. Toss to coat and taste. The vegetables should be well-seasoned and well-coated with the olive oil so that the vegetables are flavorful throughout the pizza.

• Stretch the pizza dough onto a 14-inch pizza pan. Brush the outer edges of the dough lightly with olive oil and spoon a few scoops of cashew cream onto the center of the dough, just enough to spread it into a thin layer. Distribute the vegetables onto the dough.

• Bake 15 minutes, or until the crust is golden, cooked through, and the broccoli is tender and roasted. Remove from the oven and drizzle generously with the cashew cream (if your cashew cream is too thick to drizzle, stir in a little water). Top with the fresh basil, fresh thyme, and pinches of red pepper flakes.

Vegetarian Spaghetti Ingredients • 2 tablespoons extra-virgin olive oil • ½ yellow onion, diced, about 1 cup • 1 medium carrot, diced • 4 cups chopped cremini mushrooms • 1 tablespoon chopped rosemary • ½ cup walnuts, crushed • 2 garlic cloves, minced • 1 tablespoon balsamic vinegar • 1 tablespoon tamari • 1 14-ounce can fire roasted diced tomatoes • 1 1/2 cups cooked brown or green lentils* • 1 tablespoon tomato paste • 1 teaspoon dried sage • 1 cup halved cherry tomatoes • 8 ounces spaghetti • 1 cup sliced fresh basil, optional • ½ cup toasted pine nuts • red pepper flakes • shaved pecorino cheese, skip if vegan • Sea salt and freshly ground black pepper Instructions • Heat the oil in a large skillet over medium heat. Add the onion and carrot and pinches of salt and pepper and cook until they begin to soften, about 3 minutes. Add the mushrooms, another pinch of salt, and cook until soft, stirring only occasionally, about 8 more minutes.

• Stir in the rosemary. Push everything to one side of the pan to make room for the walnuts. Add the crushed walnuts and toast them for about 30 seconds, then stir everything together. Stir in the garlic, then add the balsamic vinegar and tamari and stir to incorporate. Add the tomatoes, lentils, tomato paste, sage and fresh cherry tomatoes, and stir.

• Reduce the heat and simmer for 20 to 30 minutes until the sauce thickens.

Season to taste.

• Bring a large pot of salted water to a boil. Prepare the pasta according to the instructions on the package, cooking until al dente. Drain and add the pasta to the pan with the sauce.

• Serve with fresh basil, pine nuts, pinches of red pepper flakes and pecorino cheese, if desired.

Curious George Vegan cannoli

Ingredients Cannoli Shell: • 2 cups (250 grams) all purpose flour • 1/4 cup (67 grams) salted vegan butter, cubed and chilled • 3 tbsp granulated sugar • 1/4 cup (50 mL) vegan non-alcoholic white wine (or marsala wine if you’d like to use the classic version) • 1/3 cup (65 grams) dairy free unsweetened yogurt • Vegan “egg wash” ( 1 tbsp soy milk + 1 tbsp maple syrup) Vegan Ricotta Filling: • 1 cup (226 grams) vegan butter, room temperature • 4 cups powdered sugar • 3 ounces thick vegan dairy free yogurt (I used a heavy coconut cream yogurt) • 1 tsp vanilla extract (optional 1/2 tsp vanilla powder) • Dash of cinnamon • 1 cup chocolate chips • Optional: 1 cup chopped pistachios

Bhindi Ingredients • • • • • • • • • • • • • • • •

1 tsp oil 1/2 tsp (0.5 tsp) mustard seeds 1/2 tsp (0.5 tsp) cumin seeds 1/2 (0.5 ) medium onion thinly sliced 1 green chili finely chopped 2-3 cloves (2 to 3 cloves) of garlic finely chopped 1/2 inch (0.5 inch) ginger finley chopped 2.5 cups (250 g) chopped Okra 1/4 tsp (0.25 tsp) turmeric 3/4 tsp (0.75 tsp) coriander powder cayenne as needed 3/4 cup (111.75 g) chopped tomatoes 2 tsp ketchup or use tomato paste 1/4 cup (62.5 ml) water 1/2 tsp (0.5 tsp) salt. garam masala and cilantro for garnish.

Instructions • Heat oil in a skillet over medium heat. when hot, add mustard and cumin seeds and cook until they start to pop or change color.

• Add the onion, chili, garlic, ginger and cook until translucent. 4 mins. I usually use my mini food processor to chop these. Lots of onion garlic chili used in Indian food, so i know i will need more chopped for dals or curries.

• Add okra and pinch of salt., Cook for 10 minutes or until golden on some edges. Stir occasionally. Roasting the okra till the edges dry out a bit will seal in the slime.

• Add spices, tomato, ketchup, salt and water. Cover and cook until tomatoes are cooked. 6 mins Taste and adjust salt and spice. Mash the larger tomato pieces.

Sprinkle some garam masala and mix in. Garnish with cilantro. Serve in a bowl with dals, soups or curries and cooked grains or flatbread.

Peaking Pakora Ingredients • 2 cups (320 g) thinly sliced onion red onion works best, separated out so that they don't clump together • 1/3 cup (40 g) chickpea flour , plus 1 tbsp if needed, if using besan, you will need 2-3 tbsp more • 2 tablespoons rice flour • 1/2 teaspoon minced ginger • 1-2 green chilies finely chopped • 1/2 teaspoon turmeric • 1/4 teaspoon Cayenne or Indian red chili powder • 1/2 teaspoon salt • Generous pinch baking soda • 1 tablespoon oil • 2 to 3 tablespoons water

Instructions •

Add onions to a large bowl and separate.

•

Add in all the spices, salt, chickpea flour and rice flour and baking soda .

•

Sprinkle in the oil and mix in.

• Let the mixture sit for 5-10 minutes. The onion will leak some moisture and that will help you determine how much moisture you need.

• Add in water, just a little bit at a time so that you get a pasty pakora mix. It's not going to be a bowl of batter, it's going to be like onion rings with the onions covered with a layer of batter. If you like more coverage, add in 1-2 tbsp more chickpea flour and a sprinkle in water.

•

Take spoonfuls of this mixture and place on a parchment lined baking sheet.

You want to make small to medium sized pakoras and not too huge so that there aren’t too many thick clumps of onion. Then bake at 400 degrees F (205 C) for 20 to 25 minutes. You want to keep an eye on them and check after about 17-18 minutes to see that they're baking ok and not burning. Move the sheet around at that time that you check and then continue to bake. You can also brush some oil on the pakoras after the 18 minute mark.

• Once the pakoras are cooked, let them cool for a few minutes. You can serve onion bhaji with ketchup, vegan cucumber raita, mint chutney coconut chutney, tamarind chutney

Jamming Jambalaya Ingredients • • • • • • • • • • • • • • • • • • • • •

1–2 tbsp extra virgin olive oil 1/2 onion, chopped 2 cloves of garlic, minced 1/2 red bell pepper, chopped 1/2 green bell pepper, chopped 1 carrot, peeled and chopped 1 14-ounce can crushed tomatoes (400 g) 2 tbsp tamari or soy sauce 2 tsp dried oregano 1 tsp dried thyme 1 tsp garlic powder 1 tsp onion powder 1 tsp cumin powder 1 tsp paprika 1/8 tsp ground black pepper 1/8 tsp cayenne powder 1 cup uncooked rice (200 g), I used short grain white rice 3 cups water or vegetable stock (750 ml) 1 cup canned or cooked chickpeas (180 g) 1 cup canned or cooked kidney beans (180 g) Chopped fresh parsley for garnish (optional)

Instructions • Add the oil to a skillet or large pot and when it’s hot add the veggies and cook over medium-high heat for 5 minutes.

• Add the crushed tomatoes and cook another 5 minutes.

• Add the tamari or soy sauce and the spices and stir. Then add the rice and the water or vegetable stock and bring to a boil. Cook over medium-high heat for 15 minutes or until the rice is cooked.

• •

Add the chickpeas and beans, stir and cook 1 to 2 minutes more.

Serve with some chopped fresh parsley on top (optional).

•

Keepleftovers in the fridge in a sealed container for 5-7 days.

Eco Riro NGREDIENTS For the puree (see notes for spice adjustments) • 3 red bell peppers • 2 habanero pepper (adjust to your spice tolerance) • 1 tomato • ½ medium yellow onion For the stew: • 1 red bell pepper (chopped finely) • ½ medium onion (diced) • 4 oz mushroom (1 package, I typically use crimini) • 30 oz of fresh spinach (see notes for frozen spinach or kale) • ½ cup of vegetable oil (palm oil is more traditional, but vegetable oil is easier to find and healthier) • 2 cubes of vegetarian bouillon (substitute with curry powder if unavailable) • 1 tbsp of curry powder (in addition to above) • 1 tbsp of iru, tahini or other umami seasoning (optional)

Chick pea Curry Soup Ingredients • 1 tbsp coconut oil • 1 large red onion thinly sliced • 3 cloves garlic minced • 1 inch fresh ginger peeled and minced or grated • 1 tbsp garam masala • 1/4 tsp ground turmeric • 1/4 tsp ground black pepper (reduce to 1/8 tsp if freshly-ground) • 1/4 tsp cayenne pepper (or to taste) • 1/4 tsp salt (plus more to taste) • 1 and 1/2 cups diced tomatoes (equal to 1 14-oz. can; drain before using) • 1 and 1/2 cups full-fat coconut milk (equal to 1 14-oz. can) • 1 and 3/4 cups cooked chickpeas (equal to 1 16-oz. can; drain and rinse before using) • 2 tbsp freshly-squeezed lime juice (1 lime) (lemon also works) • chopped fresh cilantro (coriander) for serving

Instructions • In a large pan, heat the coconut oil over medium-high heat. Add the red onion with a pinch of salt. Cook, stirring frequently, until the onion is softened and starting to brown.

• Reduce the heat to medium. Add the garlic and ginger; stir and cook for 60 seconds or until fragrant. Stir in the garam masala, turmeric, black pepper, cayenne pepper, and salt. Cook for 30 seconds more to toast the spices.

• Add the tomatoes to the pan and stir well. Continue to cook, stirring occasionally, for about 3-5 minutes or until the tomatoes are starting to break down and dry up a little bit. Stir in the coconut milk and chickpeas. Bring the mixture to a boil, then reduce the heat to medium-low.

Simmer the coconut chickpea curry for about 10 minutes or until reduced slightly. Stir in the fresh lime juice. Season to taste with additional salt (I used about another 1/2 teaspoon at this point). Serve hot, over rice or other accompaniments of choice, and garnished with chopped fresh cilantro.

Black Bean Burrito Ingredients Serves 4 4 9- to 10-inch-diameter flour tortillas 3/4 cup chopped onion 2 teaspoons vegetable oil 1/2 teaspoon ground cumin 1/2 teaspoon chili powder 1 cup chopped red bell pepper 2/3 cup frozen corn kernels, thawed 1 medium carrot, coarsely grated 1 2/3 cups canned black beans, rinsed, drained 1/2 cup drained canned Mexican-style stewed tomatoes 2 teaspoons minced seeded jalapeño chile 8 tablespoons grated Monterey Jack cheese (about 2 ounces) 4 tablespoons nonfat sour cream 4 tablespoons chopped fresh cilantro

Black Bean Enchilada Ingredients • • • • • • • • • • • •

1 tbs canola oil 1 medium size yellow onion finely chopped, approximately 8 oz 2 cloves garlic minced 3 tbs chili powder 2 tsp cumin powder 2 cups cooked black beans 1 tsp salt 2 cups tomato puree or 1 can 15 oz tomato sauce + ½ cup water ½ cup + 1 tbs chopped fresh cilantro 1 medium size jalapeno pepper seeded, finely chopped, approximately 1 oz 8 oz vegan cheese Mexican style GoVeggie preferred 12-14 5.5-inch corn tortillas (gluten-free if desired)

Instructions

1. Heat oil in a saute pan over medium heat. Add onion and garlic to cook until soft and fragrant, about 3 minutes. Add the chili powder, cumin powder, and salt. Cook another 2 minutes. Add the beans and tomato puree and bring to a boil. Turn the heat to low. Mash the beans with a potato masher and simmer 5 minutes.

2. Remove the bean mixture from the heat and strain, reserving the sauce.

Transfer the strained bean mixture to a medium bowl and mix together with ½ cup cilantro, jalapenos, and 4 oz of cheese.

3.

Preheat oven to 350 °F.

4. Spread ½ cup of the sauce in the bottom of the baking dish. Microwave 5 tortillas at a time or follow the package instructions to soften. Scoop about ¼ cup bean mixture into each tortilla and roll it up tightly. Place the filled and rolled tortillas in the baking dish seam-side down. Finish all tortillas.

5. Dip the pastry brush in the sauce and brush the ends of each tortilla. Pour the remaining sauce evenly over the enchiladas.

6. Sprinkle the remaining cheese over the top of the enchiladas, cover the baking dish with aluminum foil. Bake for 20 minutes. Remove the foil, bake for additional 2-3 minutes until the cheese is slightly brown.

7.

Garnish with the remaining cilantro before serving.

Espanol Lentil Soup Ingredients • • • • • • • • •

1 medium onion finely diced - $0.15 2 cloves of garlic grated or finely minced - $0.16 1 medium green pepper finely diced - $0.16 1 large tomato finely diced (bonus points if you remove the skin) - $0.14 1 ½ teaspoons smoked paprika - $0.15 1 bay leaf - $0.15 4 cups (1 litre) water - $0.00 2 medium carrots peeled and finely diced - $0.13 1 large potato peeled and finely diced - $0.23

• • • • •

1 ¼ cups (250 grams) dried lentils rinsed – $0.55 2 tablespoons soy sauce or tamari - $0.10 1 teaspoon sea salt or to taste - $0.03 A few grinds of pepper - $0.03 Garnishes of your choice optional

Instructions • Heat a medium-sized pot over medium heat and add a splash of water, the onion, garlic, green pepper and tomato. Allow to cook until everything is very soft,

adding more water if necessary. You want these ingredients to meld into the stew and not be detectable so let them get really, really soft.

• Allow any excess water to simmer off and add the paprika and bay leaf. Allow to cook for about 2 minutes to bring out the flavour while stirring so it doesn’t burn. Add the water, carrots, potato and lentils. Bring to a boil then cover and reduce the heat to low. Simmer for about 30 minutes, or until the lentils are soft and creamy.

•

When the lentils are ready, add the soy sauce, salt and pepper to taste.

This stew can be served thick or thin. Add more water if you want it soupier. I thickened mine ever so slightly with a couple blitzes of an immersion blender, but it’s totally optional. It will also thicken as it cools. I garnished mine to make it photographic; garnishes are optional and of your choice.

Lagos Legumes INGREDIENTS • 2 Tbsp olive oil • 1 yellow onion • 4 cloves garlic • 4 carrots (about 1/2 lb.)

• 4 stalks celery • 2 lbs potatoes • 1 cup brown lentils • 1 tsp dried rosemary • 1/2 tsp dried thyme • 2 Tbsp Dijon mustard • 1.5 Tbsp soy sauce • 1 Tbsp brown sugar • 6 cups vegetable broth • 1 cup frozen peas

Stuffed AF Peppers INGREDIENTS • • • • • • • • • • •

6 large bell peppers (any color), top cut off and seeds removed 1 tablespoon olive oil or ¼ cup water 1 medium onion, diced 3 – 4 cloves garlic, mined 2 (8oz) packages tempeh, crumbled 1 cup zucchini, diced 1 cup yellow squash, diced 8 oz. package mushrooms, sliced 1 teaspoon dried oregano 1 teaspoon dried basil generous pinch red pepper flakes

• • • •

¼ cup fresh chopped parsley 1 can (14oz.) tomato sauce 1 cup cooked rice mineral salt & pepper, to taste

Ox Okra Louisiana Gumbo Ingredients Roux • ¼ cup oil I used avocado oil - olive oil works too • ⅓ cup all-purpose flour Veggies • 2 medium bell peppers cored and finely chopped • 2 celery stalks diced • 1 onion diced • 1 cup sliced okra you can use fresh or frozen • 5 cloves garlic minced • 3 cups vegetable stock • 1 14- oz can crushed tomatoes • 4 cups cauliflower florets about half of a medium cauliflower head Spices and seasonings • 1 tablespoon paprika • 2 teaspoon garlic powder • 1 teaspoon onion powder • 1 teaspoon dried oregano • 1 teaspoon dried thyme • 1 bay leaf • 2 teaspoon salt • 1 teaspoon black pepper • ½ teaspoon Tabasco • 1 ½ teaspoon liquid smoke • 1 teaspoon vegetarian Worcestershire sauce To Serve • 4 tablespoons scallions finely chopped, to serve (optional) • 4 cups of cooked rice not included in nutritional facts

Bata Wata Ingredients For batata vada mixture: 3 medium or 2 cups Potatoes boiled, peeled and mashed • 2-3 teaspoons Oil ¼ teaspoon Mustard seeds • 1 teaspoon Ginger paste or freshly grated or crushed • 2 Green chilies chopped finely

• 7-8 Curry leaves • a pinch Hing (Asafoetida) • ½ teaspoon Turmeric powder • Salt to taste • 1-2 teaspoons Lemon juice • 1-2 tablespoons Cilantro or coriander leaves chopped finely For batter: • ½ cup Besan (gram flour) • 2 teaspoons Rice flour • Salt - to taste • ⅛ teaspoon Turmeric powder • ¼ teaspoon Red chili powder • ½ cup + 1 tablespoon Water • a small pinch Baking soda 1 ½ teaspoon Hot Oil to add into batter • Oil for deep frying

Break Ya Fast Bowl Ingredients OATMEAL • 1/2 cup quick oats • 1 cup water • pinch salt • 1/2 tsp vanilla extract • 1/4 tsp cinnamon (extra for topping) TOPPINGS • 1 tbsp creamy peanut butter • 1 tbsp coconut shreds • 1 tbsp dark chocolate chips/pieces • 2 tbsp agave nectar (I used Madhava Raw Blue Agave) • banana slices • fresh blueberries

OM Omelette Ingredients • 1/4 cup chickpea flour 1/3 cup water • 1/4 teaspoon salt (black salt for a more egg like flavor) 1/4 cup vegetables of choice • 1 tablespoon oil (for frying)

Noodle Stir-fry ingredients vegetable stir fry • 8 ounces Udon noodles • 1 cup fresh spinach • 1 cup mushrooms, sliced • 1 cup red bell pepper, thinly sliced • 1 cup broccoli florets, chopped • ¼ cup green onion, thinly sliced • 3 cloves garlic, minced • 2 tablespoons olive oil stir fry sauce • 4 tablespoons soy sauce • 1 tablespoon mirin sauce • 2 teaspoon sesame oil • ¼ teaspoon ground black pepper • 2 teaspoon cornflour

Happy Hawaiian Poke Bowl Ingredients For the poke • 6 medium beets (or pre-cooked beets, as a time saver*) • 3 tablespoons soy sauce • 1 tablespoon toasted sesame oil • 1 small garlic clove, grated • ½ teaspoon ginger, grated • 1 teaspoon minced green onion • ⅛ teaspoon kosher salt For the poke bowl • 1 cup short grain white rice or brown rice • 2 cups shelled edamame (thawed) • 3 green onions

• • • • version) •

8 radishes 1 avocado 2 medium carrots Spicy Mayo, for drizzling (use lime juice instead of hot sauce for a non-spicy For the garnish: Toasted sesame seeds, microgreens or sprouts (optional)

Sweet Potato Cajun Bowl INGREDIENTS: • • • • • • • • • • •

2 Medium Sweet Potatoes, diced 2 Stalks of Celery, sliced 1 Onion, diced 1 Bell Pepper, diced 4-6 Cloves of Garlic, minced 1 15 ounce Can of Red Kidney Beans 1 cup Rice, Cooked 1 tsp Cajun Seasoning 1 tsp Kosher Salt 1/2 tsp Ground Black Pepper Extra Virgin Olive Oil

Hawaiian Teriyaki Kabobs ingredients teriyaki sauce • ½ cup soy sauce (use Tamari Sauce for gluten-free) • ¼ cup maple syrup • ¼ cup pineapple juice • 2 cloves garlic, minced • 1 tsp. freshly grated ginger • 1 tablespoon cornstarch • 1 tablespoon water tofu skewers • 16 oz extra firm tofu • ½ large red onion • ½ red bell pepper • ½ green bell pepper • ½ yellow bell pepper • 1 (8 oz) can pineapple chunks

Asparagus & Chickpea Pan dish Ingredients For the Lemon Vinaigrette: •

1/4 cup freshly squeezed lemon juice

• • • •

1/4 cup extra virgin olive oil 2 teaspoons Dijon mustard 1 clove garlic, minced Kosher salt and black pepper, to taste

For the Salad: • • • • • • • • • • •

2 cups water 1 cup quinoa 1/2 teaspoon salt 2 teaspoons olive oil 1 small bunch asparagus, about 15 spears, cut into 1-inch pieces 1 tablespoon fresh lemon juice 1 1/2 cups chickpeas, rinsed and drained, 15 oz can 3 green onions, sliced 1/3 cup crumbled feta cheese Salt and freshly ground black pepper

Jamal’s Biryani INGREDIENTS • 2 cups basmati rice • ¼ cup ghee or any neutral oil • 1 dried bay leaf • 2 whole star anise (optional) • 4 whole cloves • 4 cardamom pods • 4 fresh Thai green chiles or green finger chiles, stems removed • 1 medium red onion, finely chopped • 1 tablespoon ginger paste or freshly grated ginger • 1 tablespoon garlic paste or freshly grated garlic • ½ teaspoon turmeric powder • 2 teaspoons Kashmiri red chile powder or other ground red chile • 1 plum tomato, finely chopped • ½ cup chopped cilantro leaves • ½ cup chopped mint leaves • 1 medium carrot, peeled and thinly sliced • 1 small potato, peeled and finely diced • 1 cup small cauliflower florets • ½ cup frozen green peas, thawed • ½ cup cut green beans (fresh or frozen) • ½ cup full-fat Greek yogurt • 2 tablespoons fine sea salt • 2 ½ cups unsalted vegetable stock or water • 1 teaspoon garam masala • 1 tablespoon fresh lemon juice, plus 3 lemon slices • ½ cup fresh pomegranate seeds (optional) • ¼ cup toasted or fried cashews, halved (optional)

Bombay Burrito ingredients • Curry mashed potatoes • 450 g baby potatoes, cut into quarters • 1 tbsp olive oil • ½ tsp salt • 1 tsp cumin powder • 1 tsp coriander powder • ½ tsp turmeric powder • ½ tsp ground ginger • ¼ tsp mustard powder • Pinch of pepper and cayenne powder • 1 tsp granulated onion or granulated garlic powder Roasted cauliflower and chickpea (filling) • 1 cauliflower head, cut into small florets • 1 can chickpeas, rinsed and drained well • 1 tbsp olive oil • 1 tbsp coriander • 1 tbsp cumin • Generous pinch of chilli flakes • 1 tsp whole fennel seed (optional, or use cumin seed) • 1 tsp coriander seed (optional) Burritos • 4 x XL whole wheat tortillas • 2 handfuls baby spinach • 3–4 tbsp pickled onions

Extreme Eggplant Stir-fry Ingredients • • • • • • • • • • Szechuan Sauce: • • •

1 1/2 lbs Japanese Eggplant (about 4 x 10 inch eggplants) 2 teaspoons salt bowl of water —2 tablespoons cornstarch 2–4 tablespoons peanut oil ( or wok oil) — 4 cloves garlic, rough chopped 2 teaspoons ginger, finely minced 5–10 dried red chilies 1 teaspoon Szechuan peppercorns ( or sub regular peppercorns) 1/4 cup soy sauce or low sodium soy sauce 1 tablespoon garlic chili paste ( or sub 1 teaspoon chili flakes)

• 1 tablespoon sesame oil • 1 tablespoon rice vinegar • 1 tablespoon Chinese cooking wine (or mirin) • 3 tablespoons sugar, brown sugar, coconut sugar, maple syrup or alternative • 1/2 teaspoon five spice Garnish with scallions and roasted peanuts or this Peanut Chili crunch

Holy Holly’s Brachiosaur poop (S**T Balls) ingredients 1 Date Peanut butter Cocoa powder Moringa Powder

Nessa’s Lentil Meatloaf ingredients olive oil 1 onion diced 2 cups mushroom 2 garlic cloves 3 cups lentils/black beans 2 cups bread crumbs 1/2 almond milk 1/4 ketchup 2 tbsp flaxseed meal 2 tbsp soy sauce

Vegan Hummus • cooked • • • • • • •

1 can (15oz) chickpeas (garbanzo beans), drained and rinsed or 1 ½ cups 4 tablespoons tahini ¼ cup water (+ 2 tablespoons as needed) 1 – 2 garlic cloves or 1 teaspoon garlic powder juice of 1 or 2 lemons, to taste ½ teaspoon cumin 1 tablespoon roasted pine nuts, optional generous pinch of himalayan salt, or to taste

Jacking Tahini Sandwich Korean BBQ Ingredients For the Barbecue Jackfruit: • 40 oz young green jackfruit canned in brine or water

• ¾ cup water • ½ cup soy sauce • ⅓ cup light brown sugar • ¼ cup tomato paste • 2 tablespoons rice vinegar • 2 tablespoons sriracha sauce or to taste • 1 ½ teaspoons fresh grated ginger • 1 teaspoon sesame oil • 1 tablespoon grape seed oil or another neutral flavor vegetable oil • 1 onion sliced and separated into strips • 2 garlic cloves minced For the Tahini Slaw: • ¼ cup tahini • 2 tablespoons rice vinegar • 2 teaspoons soy sauce • 2 teaspoons maple syrup or agave syrup • 2-4 tablespoons water • 3 cups shredded cabbage • 1 red bell pepper cut into very thin strips • 2 tablespoons finely chopped fresh cilantro packed • 2 scallions chopped For Serving • 4 burger buns or sandwich rolls sliced open

Khans Jai Ingredients • 1 large sweet potato, cubed • Extra-virgin olive oil, for drizzling • 1 watermelon radish or 2 red radishes • 2 medium carrots • 1 cup shredded red cabbage • Squeeze of lemon • 8 kale leaves, chopped • 2 cups cooked brown rice or quinoa • 1 cup cooked chickpeas or cooked lentils • ¾ cup sauerkraut or other fermented veggie • 2 tablespoons sesame seeds or hemp seeds • Turmeric Tahini Sauce, for serving • Microgreens, optional • Sea salt and freshly cracked black pepper

Aloha Bowl Ingredients •

2 whole bananas frozen, peeled cut into chunks

• • • • • • • • • • • •

1/2 cups organic strawberries frozen 1/2 cup pineapple chunks frozen 1/2 cup mango chunks frozen 1/3 cup açaí berry puree 1/2 cup almond milk, unsweetened 1/3 cup homemade granola store bought works too 1/4 cup pineapple slices 1/2 whole sliced banana 1/4 cup fresh organic strawberries, sliced 1/4 cup fresh organic blueberries 1 tsp bee pollen, unprocessed (optional) 1 tbs shredded coconut, unsweetened (optional)

Duce’s Hong Kong Taro pie INGREDIENTS The Crust • • • • • •

1 cup almond meal 1 cup unsweetened shredded coconut ¼ cup melted coconut oil, plus more for the pan ¼ cup maple syrup ½ teaspoon baking soda ½ teaspoon sea salt

Pie Filling • 2 lb purple yams, peeled and cut into 1-inch rounds (about 4 cups worth) • ¾ cup canned coconut milk, not light!

• ½ cup maple syrup, see notes • 2 tablespoons tapioca starch • 1 tablespoon lime juice • 2 teaspoons ground cinnamon • 1 teaspoon sea salt • 1 teaspoon ground ginger • ½ teaspoon allspice • ¼ – ½ teaspoon cayenne pepper, neither amounts are very spicy but the ½ teaspoon does stand out more • ¼ teaspoon ground cloves

Coconut Whipped Cream • •

1 can coconut milk, see notes 2 tablespoons powdered sugar

Blueberry Choco Smoothie

Ingredients • • • • • • •

1 cup Silk unsweetened vanilla almond milk ½ cup frozen blueberries (I like Wild Blueberries) 3 tbsp avocado 2 large soft Medjool dates, pitted (or sub 1-2 tbsp maple syrup) 1 tbsp cacao powder 1 tbsp hemp seeds or chia seeds ½ tsp vanilla extract ½ cup ice cubes

Dust Down Depression Alkaline Smoothie 1 banana 1 apple 1/2 cup dairy free yogurt/ vanilla soy 1 cup almonds, coconut milk 1 tbsp agave sugar 1/2 moringa/spinach

Strawberry sunrise Smoothie Ingredients • 1/2 cup Almond Milk •

1 cup fresh strawberries, hulled and sliced in half

•

1 banana

•

1 cup ice

1 teaspoon agave nectar (optional)

Strawberry Surprise Ingredients • 1/2 cup Almond Milk •

1 cup fresh strawberries, hulled and sliced in half

• •

1 banana, 1 mango, Cayenne Pepper/turmeric

•

1 cup ice

1 teaspoon agave nectar (optional)

Jico Moyo Smoothie Ingredients • 1/2 cup Almond Milk •

1 cup fresh kiwi, mango,moringa/spinach

•

1 banana

•

1 cup ice

•

1 teaspoon agave nectar (optional)

Her Smoothie •

1/2 cup Almond Milk

•

1 cup fresh Papaya, mango, blueberry, moringa/spinach

•

1 banana

•

1 cup ice

•

1 teaspoon agave nectar (optional)

Raspberry Mango Oatmeal Smoothie •

1/2 cup Almond Milk

•

1 cup fresh Raspberry mango,moringa/spinach

•

1 banana

•

1 cup ice

• • •

1 teaspoon agave nectar (optional) 1 cup of Organic Oats Walnuts

Dragon Smoothie •

1/2 cup Almond Milk

•

1 cup fresh (red) Drangon fruit, Strawberry,kiwi, moringa/spinach

•

1 banana

•

1 cup ice

•

1 teaspoon agave nectar (optional)

Star Smoothie •

1/2 cup Almond Milk

•

1 cup fresh Star fruit, Blueberry, pineapple,moringa/spinach

•

1 banana

•

1 cup ice

• •

1 teaspoon agave nectar (optional) 1 cup of oatmeal

Blackberry Bliss •

1/2 cup Almond Milk

•

1 cup fresh Blackberry, Blueberry, mango,moringa/spinach

•

1 banana

•

1 cup ice

• • •

1 teaspoon agave nectar (optional) 1 cup of Oatmeal walnuts

Island Cup •

1/2 cup Almond Milk

•

1 cup fresh Pineapple, kiwi, mango,moringa

•

1 banana, avocado

•

1 cup ice

• •

1 teaspoon agave nectar (optional) walnuts

TEAS Mint Rhubarb Tea

Ingredients • • • • • • •

4 cups chopped fresh or frozen rhubarb 2 cups fresh or frozen raspberries 2 packages (3/4 ounce each) fresh mint leaves 3 quarts water 4 black tea bags 2 cups agave 12 mint sprigs

Lemon Apricot ice tea Ingredients • • • • • • • •

4 cups water 7 tea bags 1 cup agave 1 can (12 ounces) frozen lemonade concentrate, partially thawed 1 cup chilled apricot nectar 4 cups cold water Ice cubes Mint sprigs

Khans Spiced Mud Ingredients • • • • • •

2 cups water 4 teaspoons honey 1 tablespoon minced fresh gingerroot 1/2 teaspoon ground cardamom 6 tea bags of choice 1-1/2 cups dairy free milk

Vanilla Chai Ingredients • • • • • • • • • • •

8 whole peppercorns 1/2 teaspoon whole allspice 2 cardamom pods 1 cinnamon stick (3 inches) 4 whole cloves 8 tea bags 1 tablespoon honey 4 cups boiling water 2 cups Almond milk 1 tablespoon vanilla organic extract 1/2 cup heavy whipping cream

• •

1-1/2 teaspoons agave Ground allspice

Chai it Slow (slow cook) Ingredients • • • • • • • •

15 slices fresh gingerroot (about 3 ounces) 3 cinnamon sticks (3 inches) 25 whole cloves 15 cardamom pods, lightly crushed 3 whole peppercorns 3-1/2 quarts water 8 black tea bags 1 can (14 ounces) Almond milk/dairy free

Directions • Place first 5 ingredients on a double thickness of cheesecloth. Gather corners of cloth to enclose seasonings; tie securely with string. Place spice bag and water in a 5- or 6-qt. slow cooker. Cook, covered, on low 8 hours. Discard spice bag.

Add tea bags; steep, covered, 3-5 minutes according to taste. Discard tea bags. Stir in milk; heat through. Serve warm.

Iced Tangerine Ingredients • • • • • •

2-3/4 cups water, divided 4 individual black tea bags 2/3 cup agave 2 cups fresh tangerine juice (about 12 tangerines) Ice cubes Tangerine slices and mint sprigs, optional

Raspberry Delight Tea Ingredients • • • • • • sparkling rose wine • •

3 cups fresh raspberries 1 cup agave 1 cup packed fresh basil leaves, coarsely chopped 1/4 cup lime juice 2 oolong tea bags 1 bottle (1 liter) carbonated water or 1 bottle (750 milliliters) Ice cubes Optional: Fresh raspberries and basil leaves

African Tea (rooibos) Ingredients • • • • • • •

2 teaspoons Ginger 1 cinnamon stick (2 inches) 12 cups water 6 Rooibos tea bags 1-1/2 cups agave 1-1/2 cups orange juice 1/4 cup lemon juice

Russian Tea Ingredients • • • • • • •

2 teaspoons whole cloves 1 cinnamon stick (2 inches) 12 cups water 6 tea bags 1-1/2 cups agave 1-1/2 cups orange juice 1/4 cup lemon juice

Live Lavender Rooibos Ingredients • • • • •

1 Tablespoons loose rooibos herbal tea 1 Tablespoon culinary lavender 1 Tablespoon rose herbal tea blendcool water honey or agave to sweeten lemon juice optional