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


Disqus now available after each post. Click on post title and go to the bottom of the page. Great for commenting.The links below will also take you to this post. Choose your favorite!



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Many have asked me what I do for protein. This is one of the alternatives. There are a lot of other recipes for this but this one has no added oil.  It marinates well and can be used in many of the recipes you have that use meat as a protein.  You can also pulse it in a food processor to make ground meat type foods. Lots of experiments with this to get the texture so enjoy.



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People always ask me how it's possible to roast vegetables without oil.  Here's proof that it works.



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Ever see these while driving around this time of year?  No leaves but lots of bizarre fruit.  Well, those are persimmons.

When we were growing up my beat friend's family had a couple of these trees.  We were told that they are very sweet, soft and delicious.  But don't be fooled and run up and bite into it as the skin will make your mouth pucker.

When they're ripe they feel like gelatin covered in an outer skin/peel.  If you peel it and cut out the core you have a gelatinous orange flesh which makes pudding like cakes.  You can make steamed Persimmon Pudding or Persimmon Bread.  These usually have their share of eggs, buttermilk and cream.  Here we're going fat free and dairy free with coconut sugar and maple syrup to keep the glycemic index low.

Preheat oven to 375 degrees Fahrenheit

1 cup 100% whole wheat pastry flour
3/4 cup oat flour
2 teaspoons cinnamon
1 1/2 teaspoons baking power
1/2 teaspoon baking soda
1 teaspoon nutmeg
1/2 cup coconut sugar
(optional add 1/2 teaspoon allspice)
1/4 tsp sea salt

1 cup peeled and mashed Hyacinth Persimmon Pulp
1/2 cup almond milk
1 teaspoon real vanilla extract
1/2 cup real maple syrup

Blend the dry ingredients in a large bowl (I like to use a whisk).  Mix all the wet ingredients in a separate bowl.  Add the wet to the dry and mix just until blended.

Pour into a non stick bread pan.  Tap the mixture on the counter to remove bubbles and then place in the pre-heated oven.  Bake for 46 minutes.  Let it rest for about 45 minutes to an hour before removing it from the pan.  The middle will be very pudding like as opposed to bread like.

This is a picture of a slice so you get the idea of what it should look like.  Serve with some 


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People often ask me which recipes are my favorite.  I certainly have mine which are staples like Aioli (Mayonnaise), Cream Cheez, Sourdough Bread, Peanut Butter Cookies, Artichoke Dip...  But listed here are the ones that the you visited the most over the last year.

Click on the name for the recipe!









#2 PHỞ


Which ones do you like?


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People say that my meals sometimes have a lot of ingredients.  Well, you can't get any easier than this!  Keep the tofu in the cupboard and the potatoes in the freezer for a quick meal anytime.  I like to shop at Trader Joe's but you can find these ingredients anywhere.  I've tried lots of different types of tofu to make the scrambles and I've settled on soft or silken being the best.  The texture is silky and there's no need to drain off the water.  Trader Joe's, and most grocery stores, sell a shelf version of tofu that only needs to be refrigerated after you open it.  Always look at the ingredients on frozen hashbrowns to make sure you're only getting potatoes.  



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Preheat Oven to 350˚ Fahrenheit

Dry Ingredients:

6 Tablespoons almond flour or whole wheat pastry flour

1.5 teaspoons baking soda

3/4 cup organic raw coconut sugar

1/8 teaspoon sea salt

1/2 teaspoon a Xanthan Gum (it's natural and easy to find in Bob's Red Mill area...great binder)

Wet Ingredients:

1 cup peanut butter, raw unsalted is best

6 Tablespoons applesauce

1 Tablespoon ground flaxseed mixed with 2 tablespoons water (make ahead)

1 teaspoon pure vanilla extract

 (I sometimes add 1 tablespoon organic cocoa powder for that chocolate peanut butter taste)

In a large bowl, mix dry ingredients using a whisk so they are all well mixed.  In another bowl combine the wet ingredients.  Add wet ingredients to the dry ingredients and form them into balls in your hands about 1/8 cup each (I use a quarter cup to measure, scoop out the dough and cut it in half). Using the tines of a dinner fork, softly flatten the cookies creating a tic-tac-toe pattern.  Makes approximately 12 cookies. 

Bake for 15 minutes. They’ll look underdone when you take them out, but that’s ok. Let them cool for at least 5 minutes before removing from the tray to a cooling rack using a spatula.

Creamy and crumbly, these cookies have few ingredients and come together easily.  No dairy and no oil make these fit my rules for a whole food plant based cookie.  Enjoy.

IT'S THE GREAT PUMPKIN...BREAD (And muffins too)

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Time to get in a little seasonal baking.  Thought I would try some whole food plant based and oil free pumpkin bread.  Once Halloween is over, take your pumpkin and roast it in your oven flesh side down, until it's soft.  You can also steam or boil the flesh.  The quick scenario is to use canned pumpkin (just pumpkin puree, not the pumpkin pie blend)
Preheat your oven to 350 degrees
1 cup whole wheat pastry flour
3/4 cup oat flour (make your own by putting whole oats in your spice grinder)
2 1/2 tsp cinnamon
3/4 teaspoon ground allspice
3/4 teaspoon ground ginger
3/4 teaspoon ground mace (or nutmeg)
1/4 teaspoon sea salt
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 cup organic raw coconut sugar
1 cup (8 oz.) pumpkin puree (I also sometimes use 1/2 cup pumpkin puree and 1/2 cup mashed ripe bananas)
1/2 cup unsweetened almond milk
1/2 cup pure maple syrup
1/2 teaspoon vanilla extract
Thoroughly mix all dry ingredients together (a whisk works well for this).  In a separate bowl, mix all wet ingredients.  In a large bowl, combine both the wet and dry ingredients until just mixed.  Don't over mix.  Pour bead mix into a 9 X 5 X 3 inch loaf pan (paper, paper lined, non-stick or silicon pan).  Bake for 45-47 minutes or until a toothpick inserted into the center comes out dry.  

Tastes great with a little of my plant based Cream Cheez

To make muffins, use paper cupcake paper cups and muffin pans.  Put one paper cupcake (muffin) cup in each of the muffin slots.  Fill each cup 3/4 full.  Bake at 350 for 25 minutes.  A toothpick in the center should come out dry if they're done.  


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 Fall is here and root vegetables are at all the Farmer's Markets.  This is fairly easy and delicious.  You can use TVP Beef Chunks for that beefy texture and added protein or just keep it Veggie.


1 cup Rehydrated Beef Chunks (Soy)
1 pint of sliced mushrooms (crimini or other flavorful mushrooms)
2 onions rough chopped
3 carrots chopped
4 celery stalks chopped
1 large leek thinly sliced (white part only)
2 turnips peeled and cubed
1 celery root peeled and cubed
2 Beets Roasted in aluminum foil in the oven for 45 minutes to an hour at 400 degrees
4 potatoes (I used large red and yukon gold, 2 each ) peeled and cubed
32 oz Roasted Vegetable Stock or I also like Kitchen Basics brand unsalted Vegetable stock in a pinch
1 tablespoon dried Rosemary, crushed
2 teaspoons Herbs de Provence, crushed between your fingers
6 cloves of peeled garlic thinly sliced
carrot tops (greens) or flat leaf parsley, chopped for garnish
3 tablespoons tomato paste
1 tablespoon Miso Paste (I used red)
1 tablespoon Better Than Bouillon Mushroom Base
1 tablespoon Tamari
3 tablespoons Balsamic Vinegar
1 teaspoon salt or to taste (taste before adding as the other ingredients may satisfy the need for salt)
1 teaspoon crushed black pepper

In a heated non-stick stock pot saute the onions and mushrooms.  When the onions have caramelized, add the carrots and celery and continue sauteing.  Add the Tomato Paste.  If the saute begins to stick, add a bit of the stock to release the pieces stuck to the pan.  Add the leeks and garlic.  Add the Tamari, Balsamic Vinegar, Miso Paste and Mushroom Base.  Add the Rosemary and Herbs De Provence.  Add the remaining vegetables and stock.

If you are adding TVP chunks (textured vegetable "soy" protein), re-hydrate 1 cup first in 2 cups of stock or water that's been brought to a boil and 3 tablespoons of Tamari.  Re-hydrate for at least 10 minutes or until soft and then chop into different size pieces.  

Add the "beef" and S&P to the pot and cover to simmer for about an hour.  Taste for flavor and adjust if needed.  After serving sprinkle with chopped carrot greens or parsley.

Delicious served with a Crusty piece of my Perfectly Perfect Sourdough Bread.


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This is the latest book that supports the nutrition program I follow which is Whole Foods Plant Based.  Very interesting read.  Not a diet book, rather a book on why this is a healthy way to eat and gives you information to quiet the naysayers.

Pronounced Kay-seen

EGGS RANCHERO (aka Tofu Scramble Mexican Style)

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14 oz soft firm tofu
1/4 teaspoon turmeric
1/2 teaspoon garlic powder
3/4 teaspoon onion powder
1/2 teaspoon salt
1/2 teaspoon pepper


1 large red onion (sliced and sauteed)
Tortilla Chips (fat free) (about a cup and a half)
1 15 oz can pinto or black beans, rinsed.
1/2 cup (or more) sour cream
1/2 cup cilantro, chopped

For the red enchilada sauce:

In a separate sauce pan, add all of the following ingredients and heat until lightly boiling.
4 tablespoons tomato paste
1 teaspoon onion powder
1 teaspoon garlic powder
3/4 teaspoon crushed oregano (Mexican oregano if you can find it)
1/2 teaspoon cayenne pepper
1 teaspoon cumin
1 teaspoon chili powder
2 cups Roasted Vegetable Stock (or more if you want the sauce thinner)

Mix all of the ingredients for the eggs in a non-stick saute pan and heat completely.  Add the sauteed onions and continue cooking.

In a separate bowl, mash half of the beans.  Add the mashed beans and whole beans to the eggs.  Add the red sauce and stir.  Finally, add the tortilla chips and continue cooking until the chips have absorbed the sauce and softened.

Serve with a dollop of sour cream and some chopped cilantro.

SHEPHERD'S PIE (Lentil Version)

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I've already posted a version of this with seitan but, since seitan is not easily found, I created a different version using lentils.  My very picky aunt even loved this.


2 sweet onions chopped
2 celery ribs chopped
2 cups crimini mushrooms sliced
5 cloves of garlic rough chop
4 cups Roasted Vegetable Stock
2 teaspoons dried thyme crushed between your fingers
1 teaspoon granulated onion
1 teaspoon granulated garlic
2 tablespoons tomato paste
2 tablespoons ketchup
1 teaspoon crushed red pepper
2 teaspoons Tamari
1 cup Textured Soy Protein TSP
1 cup cooked lentils
1 cup frozen peas
1 large carrot peeled and sliced into rounds
4 medium Yukon Gold Potatoes
1/4 cup of my Sour Cream  or Aioli
1/2 cup almond milk
sea salt to taste (about 3/4 teaspoon) for the mixture and the same amount for the potatoes
white pepper to taste

Caramelize the onions in a non stick skillet.  Add the celery and mushrooms and sauté until soft.  Add the garlic and thyme and continue to sauté for about two minutes.  Add 2 cups of the Roasted Vegetable Stock and the granulated onion and garlic.  Mix well and reduce for about 5 minutes.  Add the tomato paste, ketchup, crushed red pepper, tamari and carrots. Mix well and add the TSP.  The TSP will begin to hydrate and soak in a lot of the moisture.  If it becomes too dry, add more stock.  Continue to cook the mixture for about 10 minutes until it reduces and there's not much stock left.  Add the lentils and peas, and if it becomes too dry again, add more stock.  You may have some stock left over at the end.

Quarter the potatoes and add to a pot of cold water.  Cook for about 25 minutes until they are fork tender.
Drain and mash adding the almond milk, sour cream, salt and white pepper.

In a baking dish add the vegetable lentil mixture.  Smooth out the top and add the mashed potatoes.  Loosely cover with aluminum foil and put in a preheated 350 degree over for 45 minutes.  Remove the aluminum and bake for another 15.  If you want, you can briefly put the pie under a broiler to get a little browning going on the top.


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Costco has a new product that gets lots of green veggies without the usual work.  In other words, it's cut, washed and dried (and I don't mean hair)  Have a look.  

I used a 15 oz can of black beans.

To that I added a teaspoon each of granulated garlic, granulated onion and cumin, 1/2 teaspoon cayenne pepper and 1/2 teaspoon salt and 1/4 teaspoon pepper.  

Pour the canned black beans into a non stick skillet.  Add the dry spices and stir.  Add about 3 cups or the Power blend greens and 1/4 cup water.  Cover and stir occasionally.

Serve over a bowl of brown rice. 


I also added a dollop of Cream Cheeze


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Fall is truly here.

So I go out into my garden as it winds down for the summer.  Low and behold, lots of fresh Butternut Squash.  I love Butternut Squash, but the funny thing is, I didn't plant it.  I do compost so I guess some of the seeds germinated.  The one above looks like a werewolf wanted to check out the squash by trying to rip into the flesh.  It did make excellent soup.

Here's how I did it.

Cut the squash in half lengthwise.  I used two medium sized squash.  On a silicon lined cookie sheet, place the four halves flesh side down and bake in the oven on 400° Fahrenheit for about 45 minutes or until a knife inserted has no resistance.  I also added a half of a peeled yam and two large peeled carrots to roast these as well.  When the squash is done, let it cool and scoop out the flesh.

1 large white onion chopped
2 stalks of celery chopped
4 cloves of garlic
1 quart RVS (Roasted Vegetable Stock)
2 cups unsweetened almond milk
1 1/2 teaspoons ground ginger
1 teaspoon cinnamon
1 teaspoon garlic granules

Dry saute the onion and celery in a non stick skillet.  When it begins to stick, use a little Stock or water to keep it from sticking.  In your stock pot, add all of the ingredients except the almond milk and bring to a boil.
reduce and simmer for 1/2 hour.  When it's done, remove from the heat and blend using an immersion blender, Vitamix or blender.  To be safe you can let this cool before blending.

Once you get the consistency you desire, thin it out with the almond milk and stir it in to blend.  Re-heat and adjust for salt and pepper.  Start with 3/4 teaspoon of salt and 1/2 teaspoon of crushed black pepper.

Serve with a thick slice of my Perfectly Perfect Sourdough Bread



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I've always loved puttanesca.  It's also a great way to utilize the end of summer vegetables, especially zucchini. Lots of people don't understand how to use capers and others really don't like the,  my brother is one of the latter but really like this. Super easy for those looking for a quick dinner.

Start some water boiling to prepare a pound of pasta...something 100% whole grain like brown rice or whole wheat spaghetti. 

In a heated non stick skillet add the following:

3 cups marinara
2 cups diced tomatoes
1 whole zucchini sliced into 1/4 inch discs
1 whole yellow long neck or crooked neck squash sliced into 1/4 inch discs
5 cloves of garlic sliced
1/4 cup sliced black olives drained
1/4 cup rinsed capers 
1/2 teaspoon crushed red pepper

Start to brown the zucchini and squash. When it's browned add the garlic and after a minute add the remaining ingredients and continue cooking for 15 minutes.  Combine the pasta and sauce and serve. 


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This is the best time of year for everything corn so why not fresh, sweet corn chowder which will have you smiling from ear to mouth. I remember when I was young a friend of mine and I went to his grandmother's vacation home without much money. She was growing corn and I think that's about all we ate the entire weekend and it was Non GMO....oh yeah, that hadn't been invented yet.

6 ears of fresh sweet corn, white, yellow or both (if corn is out of season, use frozen sweet corn and I recommend Trader Joes, about 6 cups).
4 russet potatoes peeled and diced
1 leek white part only and sliced thin
Mirepoix consisting of:
1 cup sweet onion diced
1 cup carrot diced
1 cup celery diced

6 cups roasted vegetable stock
2 cups unsweetened almond milk
Smoked sea salt
Cracked black pepper
1/4 teaspoon cayenne pepper (optional)

Heat a large, non-stick stock pot until drops of water dance in the pot. Add the mirepoix and leeks and half of the corn. Sauté until Caramelized. If it begins to stick, add a little stock to get it moving again.  Add the stock and potato. Bring to a rapid boil for about 10 minutes then reduce to a simmer. Cook until the potatoes are soft.  Add the almond milk and cook for 10 more minutes.  Remove from the heat.

Using an immersion blender if you have one (or a regular blender or food processor) blend until creamy. If you're using a blender work in batches and be careful of the hot liquids, especially when removing the lid.  Always a good idea to hold the lid on with a big towel.

Return to the pan if using the blender method and continue heating. Add the remaining corn.  Add salt and pepper to taste. For the salt, I would start with a half teaspoon and add in 1/4 teaspoon increments. If some people don't like cayenne and others do, just sprinkle a little on the soup of those that do once you serve them.


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I had to look at my recipe list on the blog to find out that I never posted the plantstrong eggless egg salad. Here it is and it's really easy. This sandwich is made on my perfectly perfect sourdough bread.

14oz. soft Tofu
1/2 teaspoon turmeric
1/2 cup aioli mayonnaise
1/2 tsp granulated onion
2 tablespoons Grey Poupon Dijon mustard 
1/4 cup finely chopped sweet onion or red onion
1/4 cup finely diced celery
2-3 Tablespoons apple cider or red wine vinegar
black salt (if you can get it) or sea salt and black pepper to taste

Drain the tofu by wrapping it in a towel and placing something heavy on it like a tea kettle with water in it. 


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I know this is 100% whole food blog, but this sourdough bread is sort of the exception.  One of the things that I have learned while researching sourdough over the years, is that white sourdough bread that uses the slow fermentation process people used for 1000's of years prior to the invention of active dry yeast, makes this bread OK for people with sugar issues, like Type II Diabetes, to eat. The sugars in the white flour are pre-digested, therefore gone by the time baking is done, so your body won't treat it in the same manner as other simple carbohydrates.  For Diabetics, this is supposed to be better to eat than 100% whole wheat, but do your research first.  Here's an article about the benefits of sourdough bread in blood sugar control if you want to read more about it.  

Dry ingredients:

3 cups all purpose flour (plus a half cup for kneading) (I usually just use 3 1/2 cups and knead it in a bowl by hand or with a KitchenAid and bread hook)
3 rounded tablespoons vital wheat gluten

Wet Ingredients:

1 cup active sourdough starter
1 teaspoon sea salt
1 cup distilled or bottled water
1 tablespoon agave syrup or honey

In a large mixing bowl, add all of the dry ingredients and mix them together using a whisk.  I like to use a two cup glass measuring cup for the next part.  Add 1 cup water and one cup of starter that you have stirred down prior to remove the air and to measuring to get a more accurate reading.  Add the water and starter to the dry ingredients.  Add the agave syrup or honey and stir all ingredients with a wooden or plastic spoon.  (Don't use metal at any point in the making of bread other than the pan as you want to avoid a chemical reaction due to the long rise period)

Once you can no longer stir using a spoon, I like to just keep the dough in the bowl and knead it there.  You can also knead it on a floured cutting board or granite/marble counter (or using a Kitchenaid mixer with a dough hook).  If you're doing it in the bowl, while you knead it slowly add the remaining 1/2 cup of all purpose flour if you didn't use the extra half cup initially.  If you're doing it on the board or counter, use the 1/2 cup flour to keep the dough from sticking.  Eventually it should all be absorbed into the dough.  When you are done you will have a tacky but not sticky dough ball. If dough is really stiff, add more water.  Different environments cause different results.  Altitude, temperature, humidity all affect the results.

I use a large plastic container with a top, lightly sprayed with cooking oil (the other rule I break but you'll never get it out of the container if you don't use this) to allow the dough to rise.  It will take between 8 and 12 hours to double in size depending on the temperature.  The dough rises best in a 70 degree to 80 degree environment, but it will go faster if it's warmer and slower if it's colder.  The longer the rise, the stronger the sour taste.  (you can actually put it in the refrigerator at this point if you want it to rise later, but I wouldn't do this until you've mastered the process.

After it has doubled in size, deflate it by punching it down and let it rise one more time...should only take an hour to and hour and a half.


Pick the container you want to use to bake.  I prefer something that is cast iron like a Le Creuset or cast iron skillet with a lid.  Place the baking pan in the oven and pre-heat to 425 degrees Fahrenheit.This will take about 1/2 hour to heat.  While it's heating, form the dough into a loaf.  I like to put it on a floured counter with the dry side (smooth side) of the dough down and the sponge side (looks like a sponge) facing me.  Pull the 4 sides to the middle and flip it over with the seam facing down and play with it until you get a small loaf.  When the oven is ready, carefully remove the pan and place the dough, seam side down, into the pan.  Use a razor blade or very sharp knife to cut three 3" slashes on the top, and put the lid on it.  Place it back in the oven and bake for 25 minutes.

After the first 25 minutes turn the oven down to 375 degrees and remove the lid of the pan.  Bake for an additional 25 minutes. When the baking time is over, remove the bread from the pan, (tap on the bottom of the should sound hollow) place it on a cooling rack (if you don't have a cooling rack but have a toaster oven, use one of the racks from the oven for a cooling rack).  Allow the bread to cool for an hour before cutting into it as it's still setting up while cooling.


*  Feed the starter
By this time you have an active starter.  You should always keep 1 cup of starter.  Before you bake, if the starter has been in the refrigerator, remove it for two hours so it warms up to room temperature.  Add 1 cup of All Purpose Flour and 2/3 cups of filtered or bottled water (equal volume by weight) to the existing starter.  Stir with a wooden or plastic spoon or spatula until you have a fairly smooth consistency.  Mark where the level amount of starter is on the side or your container with a piece of tape so you can tell when it's about doubled in volume.  When this happens, stir it down and use it in the bread recipe.  Sometimes you may have to dump out all but a cup and repeat this process a couple of times if you haven't used the starter or fed it for awhile.  It's pretty hard to kill the starter if you keep it in the fridge.  It's pretty easy to kill it by leaving it on the counter without feeding it constantly.  If you're making bread on a semi regular basis, feeding before using makes it all you need to do to keep the starter going.

If you have any questions or concerns, please feel free to leave a comment below and I'll get back to you right away.


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Still trying to find ways to use up my tomatoes from the garden.  This combines my love for potatoes, tomatoes and smoked paprika.  Some people don't like the smokiness of this paprika, but I happen to love it.  Just a little bit infuses a very distinct flavor.  The combination of sweetness from the tomatoes, smokiness from the paprika and heat from a jalapeño.

Baked russet potatoes hot out of the oven (or microwave

In a pan combine the following:

1 pound of chopped tomatoes
1 chopped jalapeño
2 cloves fresh garlic, chopped
1/2 teaspoon sea salt.

The sea salt will bring out the liquids from the tomatoes so begin heating this until it thickens slightly (renders the liquid from the tomatoes then begins to create a sauce)

Add 1/2 teaspoon smoked paprika (you can increase the amount if you'd like, but start with this)
1 cup cooked black beans (or rinsed from a can)
I also used one cup of re-hydrated beef chunks for extra protein and texture.

Continue to reduce until you get a sauce like consistency.  Season with additional sea salt if needed.

Ladle the mixture over the hot baked potatoes and enjoy a unique taste treat loaded with fiber, protein, vitamins and all with n(o)il.


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Easy and quick:

Corn tortillas heated directly on the stove
Fat free refried beans
Brown rice
Fresh tomatoes
Garlic and onion powder
Cilantro chopped
Avocado slices
Hot sauce

Throw everything in a non stick pan to heat except the tomatoes, avocados and hot sauce


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Talk about being creative and working with what you've got...pulling from the pantry & the garden to the freezer, this was delicious.

I took a yellow squash and some tomatoes and sauteed them in a dry non-stick, Teflon style pan.  Once they were brown I added frozen hash browns, garlic powder, onion powder, salt and pepper and continued sauteing until the potatoes were brown.

On the plate I added fresh avocado and tomatoes with a little Sriracha sauce for good measure.



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