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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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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