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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Click on the link below and join the Summit and listen free to the speakers that are on the cutting edge of the new Food Revolution that will change the way you eat.

Join The 2014 Food Revolution Summit with John & Ocean Robbins


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The consistency will blow you away.....

8 oz Tempeh
1 cup water
1 Tbl Old Bay
1/2 tsp Kelp Granules
1/3 cup Aioli
1 stalk celery finely chopped
1/4 cup parsley finely chopped
3 Tbl Sweet relish

Crumble and boil Tempeh in the water with the Old Bay and Kelp Granules

When the water boils out, put the Tempeh in a Food Processor or blender along with the aioli.  When it's well blended, add the sweet relish, parsley and celery.  Serve it on some Homemade Soudough (or whatever you want)


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Deviled Tofu Stuffed New Potatoes, Purple, Red, White
Hot Cheese Dip

Baked Sham (Seitan Ham)
Aioli Mashed Potatoes
Creamed Spinach
Spinach Salad with Strawberries
Sourdough Rolls
Pumpkin Spiced Bread


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When someone asks me if I get enough protein I turn it around and ask, "how much protein do you eat a day?"  I have never heard anyone come back with an answer.  All they know is that if you're not eating enough meat or dairy your're probably not getting enough protein...oh, and animal protein is the "best" protein you can eat.  Well their protein gets its' protein from plants so I'm cutting out the middle man and going direct to the source.  Here's a link to an article that talks about a study that links Type 2 diabetes to animal protein.   Too much protein leads to Type 2 Diabetes


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I had some tempeh crab cakes at the Wynn in Las Vegas and thought I'd give it a try.  Tweaked them a bit from several other recipes I saw and left out any oil. The texture of this is wonderful.  Flaky and not dry at all.  I was always critical of crab cakes when I used to eat the real thing and these really fill that void.

8 oz package of Tempeh
1 1/4 cup water (plus 3 tablespoons for flax gel)
1 Tbl ground flax seed with the above 3 tablespoons of water
1 Tbl Old Bay Seasoning
4 cloves of garlic minced
2 celery stalks finely minced
fresh parsley, about 1/2 cup after it's chopped
Zest and juice of 1 lemon
1 scallion finely chopped
1 medium red, yellow or orange bell pepper finely minced
1 tsp garlic granules
1 tsp onion powder
1 tsp Tamari or Braggs Liquid Aminos
1 tsp vegan Worcestershire sauce
1/4 cup Aioli (or vegan Mayonnaise)
2 tsp dulse or nori flakes
Sea Salt and Pepper to taste (I think there's enough salt in the Tamari, but it's to taste)
3 shakes of Tabasco Sauce
1/2 cup finely ground whole wheat breadcrumbs

Remoulade Sauce

1/2 cup Aioli (or oil free vegan mayonnaise)
1/4 cup grainy mustard
3 Tbl capers, no brine
3 shakes Tabasco Sauce

Mix the ground flax seed with the 3 tablespoons of water and set aside.  In a saucepan heat the water and the Old Bay Seasoning.  Crumble the Tempeh and add to the water and boil until all water is absorbed and boiled out.  Set aside to cool.  Heat a non-stick saute' pan.  When it's hot add the bell peppers, celery and scallions and saute for 3 minutes.  1 Minute before it's done add the garlic.  Set the vegetables aside to cool.
Prepare the Remoulade Sauce by adding all ingredients, mix well and refrigerate.

Mix the Tempeh with the flax seed gel, vegetables, Tamari, Worcestershire, garlic granules (or powder), onion powder, Aioli, Dulse or Nori Flakes, lemon zest and lemon juice.  Once this is mixed well, add the breadcrumbs starting with a quarter cup.  If the mixture doesn't hold together, add more of the breadcrumbs up to the entire half cup.

Heat a non-stick skillet.  While it's heating, form the cakes into 4 inch diameter rounds.  Saute' in the pan on medium heat.  They will form a crust but you want to make sure they heat all the way through.  If they brown too fast, lower the heat.  Brown both sides.  Serve with the Remoulade sauce.


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Who said Whole Foods Plant Based Diet isn't good for you?  Where do they get their protein?

Thanks to Forks Over Knives Facebook Page


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This is a great way to get lots of vegetables and can be made ahead and stored until you're ready for the fiesta.  

1 cup TVP (Textured Vegetable Protein)
1 1/2 cup boiling water
1 tsp Chili Powder
1 1/2 tsp Ground Cumin
1/2 tsp Granulated Garlic
1/2 tsp Onion Powder
1 15 oz can oil free refried beans 
2 small head of baby romaine lettuce, cleaned and chopped
2 small tomatoes, rough chopped
1/4 cup fresh cilantro chopped
1 large Yukon Gold Potato boiled whole and chopped(I keep these in my refrigerator to be used in various recipes)
1/2 cup Nacho Cheeze 
Spicy Dressing 1/4 cup Aioli with 1/8 cup ketchup and 1/2 tsp Sricha
Julienne of Corn Tortillas
cup of pico de gallo
Slice of Avocado

Mix the TVP with the water.  Let it soak for 10 minutes and drain through a sieve

In a non-stick pan add the TVP, Chili Powder, Cumin, Granulated Garlic, Onion Powder and heat slowly.  If it begins to stick, add a little water or RVS (Roasted Vegetable Stock).  Once it's heated, add your refried beans and mix well.  I add the potato after this is done so you don't turn the potato into mashed potato.  Add the chopped tomatoes to the chopped cilantro.  

For the Julienne of Corn tortillas:  Preheat oven to 375.  Thinly slice several tortillas and sprinkle them on a cookie sheet.  Bake for about 10 minutes, or until crispy.

For the salad:

In a bowl, add some lettuce and the TVP, Bean and Potato Mixture.   Heat the Nacho sauce and add it now.  Next add the tomatoes and cilantro.  Lastly, add some Spicy Dressing, Pico de Gallo, avocado and garnish with the tortillas.  

You can go crazy with this and add baby spinach, grillled zucchini, black beans, toasted pepitos, roasted corn, even roasted beets.  


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This is rich, creamy and delicious.  Make it as thick as you like or as thin.

1 head of cauliflower
5 cloves garlic
1/2 cup nutritional yeast
1 tsp garlic granules
1 tsp onion powder
1 tsp sea salt
1 - 1 1/2 tsp white pepper
1 cup unsweetened almond milk

Cut the cauliflower into large pieces after removing the green leaves if it has any.  Include the stem as it's full of flavor.  Steam the cauliflower for about 30 minutes until completely soft.  About halfway in add the garlic to the steamer.

Put all ingredients in a food processor or blender (I used a Vitamix).  Process this for at least a minute as it gets creamier the longer you go.  If it's too thick, add more almond milk.  If it's too thin, put it in a pan on the stove and cook it until you get the thickness you desire.

Add to your favorite Alfredo dish...we did Linguine Alfredo.


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Tired of waking up in the morning and having to make breakfast?  Oatmeal is always a great way to start the day, whole grain oats that is...not the instant stuff that has all of the fiber taken out of it.  But it takes so long to make.  Welcome Refrigerator Oatmeal. Apparently this has been around for awhile, but it's new to me and I'm sure some of you.  You can make a large batch and keep it in the fridge.  Just heat it in the microwave in the morning and you're good to go.  

1 1/2 cup whole grain rolled oats
3 cups unsweetened almond milk (or your favorite non-dairy milk)
1 teaspoon cinammon
1 tablespoon chia seeds (optional)
1 tablespoon ground flax seeds
1 teaspoon vanilla extract
1/2 cup raisins (optional) soaked in hot water for 5 minutes
1/2 cup dried cranberries (optional) soaked in hot water for 5 minutes

Combine the dry ingredients (oats, cinammon, chia seeds, flax seeds)

Combine the wet ingredients (almond milk, vanilla)

Mix the wet and dry ingredients in a container that you can cover and store in the refrigerator.  Add the raisins and/or cranberries. After about a half hour stir the ingredients again then leave overnight in the fridge (stir occasionally if you think about it).  In the morning stir, take out the amount you want for breakfast and microwave.  You're done.  You can add agave syrup, maple syrup or your favorite sweetener and you've got a great start to your day.


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This recipe is surprisingly easy.  I deconstructed guacamole and used the ingredients to make this whole wheat pasta dish.

1/2 pound whole wheat spaghetti pasta (or your favorite...angel hair is too fragile for this dish)
2 medium avocados
3 tablespoons freshly squeezed lemon juice
1 tablespoon freshly squeezed lime juice
1/2 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon garlic salt
1/2 teaspoon freshly ground black pepper
1/4 cup cilantro finely chopped
1/2 cup tomato chopped
1/2 cup asparagus cut into 1 1/2 inch pieces and steamed
Add Tabasco OR Cayenne Pepper (about 1/2 teaspoon) OR Crushed Red Pepper Flakes (about 1/2 teaspoon)  This is optional and only if you like your Guacamole Spicy!

Boil the pasta according to the directions on the box.  You don't have to use whole wheat pasta.  Any whole grain pasta will do.  Steam the asparagus for about 3 minutes then run them under cold water (or thrown in a bowl of ice water) to stop the cooking.  

While the pasta is boiling and the asparagus is steaming, add the avocados to a bowl and mash them with a fork.  Add the lemon and lime juice, garlic powder, onion powder, garlic salt and cilantro and mix well.  Taste for salt.

Drain the pasta and throw it in the bowl with avocado mixture and toss to coat well.  Add the heat now if you're using it.  Toss with the tomatoes and asparagus and enjoy this fresh take on pasta.  



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