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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This is such an easy go to breakfast dish.  Have some chickpeas, (canned garbanzo or ones that you cooked), a bit of spinach, some spices and you're good to go.  Serve it with some smokey roasted new potatoes, whole wheat toast with my oil-free cream cheeze and you've got a meal.

15 oz can of chickpeas/garbanzo beans, rinsed well if canned
1/2 teaspoon of garlic powder
3/4 teaspoon of onion powder
1/2 cup no salt vegetable broth (Roasted Vegetable Stock)
1-2 cups organic baby spinach
1/2 teaspoon black salt (or sea salt if you don't have it)
1/2 teaspoon crushed black pepper
*optional add sauteed mushrooms and onions (about 1/4 cup of each)

Rinse chickpeas well and mash, leaving some of them crushed but not completely mashed for texture.
Add the chickpeas to a heated non-stick pan.  Add the spices and vegetable stock and stir well.  Add the baby spinach and cover until the spinach begins to wilt...about 1 minute.  Keep cooking until you get the desired consistency...not floating in liquid but not too dry either.

Serve with your favorite hot sauce

The potatoes were red, purple and white baby new potatoes that were previously boiled whole and quartered for this dish.  I heated a non-stick pan and added the potatoes.  When they became caramelized on two sides, I added 1/2 teaspoon of smoked paprika, a pinch of sea salt and 1/4 cup of Vegetable Stock.   Stir the potatoes until mixed well and cook until the stock evaporates.


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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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I love this guy and the interesting way he presents information. Very informative!


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Nachos.  I've blogged about these before but they're still really good.  Made these for some friends recently and that's all we had for dinner.  They didn't last!

Here's the recipe


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Miss those Sunday Roast dinners? This is a delicious Roast Au Jus served over Yukon gold and sweet potato mash with roasted corn and fresh peas in a lemon soy sauce. 

Thinly sliced Seitan
Mashed combo of Yukon Gold potatoes and sweet potatoes with Vegan Sour Cream, sea salt and white pepper to taste
Mixture of roasted sweet corn and fresh sweet peas sautéed in a fresh lemon and soy sauce (Ponzu if you have it)

Au Jus:
2 tablespoons Vegan Worcestershire Sauce
3 tablespoons light soy sauce 
1 teaspoon Crushed Dried Rosemary (or 2 teaspoons fresh, finely chopped)
1 teaspoon dried Thyme (or 2 teaspoons fresh, finely chopped)
1 teaspoon dried Tarragon (or 2 teaspoons fresh, finely chopped)
1 teaspoon onion powder
1/2 teaspoon garlic powder
2 cloves garlic crushed
Black pepper to taste

Bring all ingredients to a slow boil then turn down to a simmer for 10 minutes.  Let it rest until you're ready to use, then pour it through a fine mesh sieve. 


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I know, I know!  It's a mouthful of a title for the recipe, but this truly is wondrous in your mouth.  People always complain that lasagna is a long, arduous process.   This one would be if you made everything from scratch on the same day.  However, if you put this at the back of your mind to make it after you've made my Best Bolognese Ever recipe ahead of time, (meaning you made plenty to have a lot of leftovers) this recipe will be a snap.  It's only 4 ingredients if you have leftovers, oh, and some already made Ricotta Cheeze.  Here's the recipe.


1 pound spinach (I used already washed organic baby spinach)
2-3 cups Best Bolognese Ever
Lasagna noodles (I used 100% semolina)
1 cup Ricotta Cheeze
Parmesan Sprinkle (optional and a 5th ingredient, sorry)

Preheat your oven to 375° F 

Boil a large pot of water as if you were making the lasagna noodles (read the side of the box).  I like to use the boil kind of noodles, but you can use the's a preference thing for me but maybe one less step for you.  Set a large bowl of water with ice in it next to the boiling noodles.  Put the spinach in the boiling water for 30 seconds and then lift it out and put it in the ice water.  This will shock the spinach and set the color so you don't end up with black or dark colored spinach.  Wrap the spinach in a kitchen towel and twist the two ends until you squeeze out as much water as possible.

Put the Lasagna noodles in the already boiling water and boil according to the direction on the box (since we're rationing water in California this is a water saver tip).  I used a 9" X 12" baking dish for the lasagna.

1.  The first layer in any lasagna should always be sauce and this holds true here. 
2.  The noodles slightly overlapping each other. 
3.  Thin layer of spinach
4.  Dollops of Ricotta Cheeze
5.  Repeat steps 1-4 until you have three layers ending with a top layer of noodles with sauce.

Tent some aluminum foil over the pan (keeping the aluminum from touching the lasagna) and bake for 30 minutes.  Remove the aluminum and bake an additional 10 minutes.

Let the lasagna rest because if you slice it now it will fall apart.  Ideally, if this is a do-ahead meal, refrigerate, slice your pieces, and warm in a 325° for about 25 minutes.

Sprinkle some Parmesan Sprinkle on top and enjoy. 


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It's sometimes hard to find substitutes for staples that I used to enjoy when eating a non-plant based diet such as Parmesan Cheese.   This version of the cheese that is so connected to pasta, pizza and many other classic Italian dishes it is easy to make  and very addicting, not to mention delicious.  I used a dry spice container on my Vitamix, but you can use any coffee grinder, spice grinder and many other blenders to achieve the same result.

To your blender/grinder add:

1/2 cup raw, unsalted cashews
1/2 cup raw, unsalted almond slivers
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon sea salt
for a twist you can add some cayenne pepper, red pepper flakes, dried Italian herbs, or herbs d'provence.  Be creative, but most importantly, enjoy.



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This recipe comes to me from a friend of mine that I was visiting in Colorado back in 2015.  Pat Krummerei is famous for his Cheese Cake but he discovered this recipe and it turns out it's Whole Foods Plant Based.  Sue and Pat hosted us for a great get together and capped off the Pasta Bolognese that I made and Avocado Kale Salad that Bryan prepared (from the Engine2 Diet book) for our dinner.  It was a great way to end the meal....thanks again Sue and Pat.  The recipe above is doubled as I used a spring form pan instead of a pie pan.


For the Crust
1 cup slivered almonds
1/2 cup oat flour
6 Medjool dates (pitted)
1/2 cup non dairy milk (I used flaxseed)
1/8 teaspoon vanilla extract

Pre-heat the oven to 375 degrees Fahrenheit.  Pulse all ingredients in a blender or food processor until they become a thick dough ball.  Press these into a pie pan and bake for 15 minutes or until the crust starts to darken slightly around the edges.

For the filling:

12 oz. firm tofu (weighed after water is squeezed out)
8 oz of 100% Cacao chocolate for baking or melting.  I used Guittard brand
3 tablespoons maple syrup
1 tablespoon agave syrup
1/8 teaspoon vanilla extract
1/4 cup almond milk (or other non dairy milk)
pinch of sea salt

In a double boiler, slowly melt the chocolate until completely smooth stirring often.  Add all of the filling ingredients to a food processor or blender and mix until smooth. Taste for sweetness and if it's not to your liking, add a bit more agave syrup and blend until you get the desired taste. Pour the ingredients into the pie crust and place in the refrigerator to allow the filling to firm up.   Serve with some fresh or macerated fruit for a delicious and rich dessert.


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OK, this has nothing to do with the onion vegetable, but The Onion satirical magazine.  This is really a funny article about this strange new diet involving healthy food. 
Read about it here at The Onion Website


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The creaminess of ricotta really adds to an Italian dish whether it be lasagna, manicotti or just added to your favorite WFPB Marinara.  Using a bit of a twist on traditional tofu, I used previously frozen Extra Firm tofu as the base that gives it the chunkiness of ricotta.
Freeze, then thaw 14 oz of Extra Firm Tofu.  When it thaws, press out the excess water
12 oz silken soft tofu
2 teaspoons onion powder
1 teaspoon garlic powder
1 tablespoon nutritional yeast
2 tablespoons fresh lemon juice
1 teaspoon Sea Salt
1/2 teaspoon crushed white pepper
1/4-1/2 teaspoon liquid smoke (optional)
In a food processor, pulse the Extra Firm Tofu until you get a uniform texture that looks like white Soy Texture Protein.  Add the remaining ingredients and pulse until well mixed. 
You can also put all of this in a nut bag or a sieve lined with cheese cloth to obtain a less runny ricotta. 

 Pulsed Extra Firm Tofu on the left, after adding silken soft tofu on the right.


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Mayo (Aioli), Cream Cheeze, Sour Cream
Egg Salad, Eggs and Bakn' bits (Tofu Scramble)

Preparing the Spicy Mint Chikn' and Nepali Lentils

Pasta with garlic marinara and spinach, Chikn' and Cranberry Salad, Spicy Mint Chikn',
4 grain Brown Rice

Nepali Black Lentils


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