This blog is intended to track my 100% whole food plant based experience and share what I have learned with others. You can participate in this blog by posting questions, advice, your experiences and successes, and anything else you think others may learn from this share in the Post Comments section after each of my Blog Posts. Please take advantage of the Subscribe For Updates or follow us link...your email address will not be shared. Also, feel free to click the Please Share It link and share it with the G+1 button in the top left corner to join our Google Circle and also add me to Facebook and Twitter. Ken Carlile


Stop worrying about dieting. Just eat whole foods that come out of the earth and not the foods that fertilize it. Ken Carlile, Blogger at


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Mashed Potatoes. to me, are the perfect food.  They offer comfort, flavor and lots of whole food nutrition and they're filling.  Make lots and keep them in the fridge for that quick snack.


4 medium Yukon Gold Potatoes
1/4 cup vegan/plant-based Sour Cream or Aioli
1/2 cup unsweetened non-dairy milk of choice (I prefer almond)
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
sea salt (start with 1/2 tsp
white pepper to taste (go easy with's stronger than black pepper)

Place the cold potatoes in a pot of cold water.  Boil the potatoes, skins and all, until fork tender (stick a fork or knife in and there should be no resistance) .  Drain the potatoes.  Add the remaining ingredients and mash.  Taste and adjust seasonings.
Serves 2-3 (or in my case 1)

Photos from:

Sunday Supper
Seitan or Wheat Meat
Turkey Day
Meat Loaf


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While visiting Cafe Gratitude recently,  we had this delicious salad that was surprisingly flavorful, filling and satisfying.  I thought I would try to replicate it by putting my own twist on the ingredients and sauces while keeping with some of the same flavors.  It is Japanese/Korean fusion because it combines ingredients that are typically found in Japanese food such as Daikon radishes, sesame seeds, Kelp, Udon Noodles and Tamari with Kim-chi which is very Korean.  Needless to say, the combination is amazing. Here's what I did.


1/2 cup each of shredded Daikon radish, julienne of cucumbers, thinly sliced radishes, scallions, diced red bell pepper and cilantro.  I added a cup of micro-greens as well.  

1 cup of Organic spicy Kim-chi

For the noodles I used buckwheat Udon noodles prepared according to package directions.

For the sauce I reduced a 1/3 cup each of the following: fresh Ruby Red Grapefruit juice, orange juice and lemon juice along with 1 tablespoon of fresh ginger root using a micro-plane and 2 tablespoons of Tamari.  Reduce it by half.  When it's cooled a bit, add it to a blender with 1 cup of walnuts and 1 cup of Tahini Sauce.  Once it's all blended, add water until you get the consistency you want....I went for a thick salad dressing.  

I mixed all of the ingredients in a large bowl with as much dressing as you like, but start with about 1/2 cup.  

Garnish with 1 teaspoon of sesame seeds and 1 teaspoon of Dulce Flakes


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It's that time of the year when the tomatoes are piling up on the counter, the basil has become a shrub and you don't know what to do with it all.  Here's one of the simplest and most delicious pasta dishes you can make.  You all know that Sherry Vinegar goes great with tomatoes, right?  Well, now you do....and this critical ingredient rocks the dish (don't waste your time substituting the some sherry vinegar).


1 pound whole grain angel hair pasta (I prefer semolina)
2 to 3 pounds of homegrown tomatoes chopped
8 oz package of sliced sun-dried tomatoes (you can make your own, just don't buy them packed in oil)
1/2 medium red onion chopped
2 cups basil chiffonade (roll the basil leaves to look like cigar and finely slice into ribbons of basil)
3 tablespoons at least of sherry vinegar (you'll taste later and add more if needed)
sea salt (at least a teaspoon of salt)
freshly ground black pepper

Begin boiling a large pot of water for the pasta
While waiting for the water to boil, chop up the tomatoes and onion and add to a large bowl.  Sprinkle with salt and pepper.   The salt will draw out tomato water and create a fresh tasting sauce.(The earlier you do this step, the more tomato water your sauce have)  When you put the pasta in the boiling water (it will take 4 minutes), add the vinegar to the tomatoes and onion and stir.  When the pasta is done, reserve a couple cups of the pasta water.  Drain the pasta but don't rinse it.  Add the pasta to the bowl of tomatoes and onion.  Mix really well, until you can see tomatoes throughout.  While this rests, add the sun-dried tomatoes to about a cup of the pasta water to re-hydrate them.  After about 2 minutes drain off the water and add them to the pasta.  Throw in the basil and mix it all again.  If it seems to dry, add some of the pasta water.  The vinegar should be a pleasant taste in the background but not over powering.  If you need more add it.  Taste for salt and serve.  We ate all of this for two people it's that good.



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