RECIPES

ALFREDO SAUCE

ARTICHOKE DIP

AVOCADO PASTA SAUCE

BAK'N

BANANA BREAD

BEANS (Mixed with a crunch)

BEEF STEW (NOT SO BEEFY STEW)

BLACK BEAN BOMB BURGERS - SRIRACHA

BLACK BEAN HUMMUS BURGERS

BLACK BEANS

BLACK RICE AND BEANS

BOEUF BOURGUIGON (SEITAN AND RED WINE SAUCE)

BOLOGNESE

BROCCOLI AND MUSHROOMS

BRUSSELS SPROUTS

BULGOGI (Korean BBQ)

BURGER (TVP) AND BBQ BEANS

BUTTERNUT SQUASH SOUP

CANNELLINI AND GARLIC PASTA

CAULIFLOWER SOUP (ROASTED CAULIFLOWER SOUP)

CHICKEN STEW

CHICKPEA SALAD

CHICKPEA TUNA OR CHICKEN SALAD

CHICKPEA WRAPS

CHILAQUILES

CHILI SIN CARNE

CHIPS AND ONION DIP

CHOCOLATE MOUSSE PIE

CHORIZO (WALNUT)

CHUTNEY (TOMATO)

CRAB CAKES (TEMPEH)

CRACKERS (PULP)

CUPCAKES, CHOCOLATE RASPBERRY

CURRY

EGGLESS EGG SALAD

EGGPLANT, GARLIC AND BLACK RICE

EGGPLANT TOMATO SAUCE

EGGS RANCHERO

ENCHILADAS

ENCHILADA SAUCE (RED SAUCE)

ENCHILADA LASAGNA (ENCHILSAGNA)

FREAKY FREEKEH

GREEN GAZPACHO

RED GAZPACHO

YELLOW GAZPACHO

GRAVY - MUSHROOM

GREENS (ASSORTED)

GYROS

HUMMUS

HUMMUS (SPICY ADOBO)

KITCHEN SINK SOUP

LASAGNA - SEITAN

LASAGNA - VEGETABLE

LENTILS

LENTILS, CHUTNEY AND GREENS OH MY

LENTIL SOUP WITH CRUSTY GARLIC BREAD

MAC N' CHEEZ

MARINARA

MASHED POTATOES

MEATLOAF, (I MEAN WHEATLOAF)

NACHO CHEEZE

OATMEAL

OATMEAL (REFRIGERATOR)

OLIVE TAPENADE

PANCAKES, WHOLE GRAIN

PARMESAN SHAKER

PASTA, DECONSTRUCTED GUACAMOLE WITH ASPARAGUS

PASTA PUTTANESCA

PASTA, ANGEL HAIR TOMATO/SHERRY

PEANUT BUTTER COOKIES

PHỞ

PIZZA, PIZZA

POTATO LEEK SOUP

PROTEIN BALLS (BARS)

PULLED PORK (MUSHROOMS ACTUALLY)

PUMPKIN BREAD

PUMPKIN PORRIDGE

PUMPKIN RAVIOLI DUMPLINGS

QUINOA/SPINACH DINNER

RED SAUCE

RICE AND BEANS

RICOTTA CHEEZE

ROASTED VEGETABLE MARINARA

ROASTED VEGETABLE STOCK

SAUSAGES, 2 WAYS

SEITAN

SHEPHERD'S PIE (Lentil version)

SHEPHERD'S PIE (Seitan version)

SLOP (2.0)

SNACKS (Kid Friendly)

SOUR CREAM

SOURDOUGH BREAD

SOURDOUGH STARTERS

SOURDOUGH (WHAT IT IS)

SPAGHETTI PUTTANESCA

SPICY THAI MINT CHIKN

SPLIT PEA SOUP

SPUDS N' LEEK SOUP

STROGANOFF

TACOS (POTACOS)

TACO SALAD BAR

TOMATOES VINAIGRETTE

TORTILLA CHIPS (FAT FREE)

TUNA SALAD (TEMPEH VERSION)

TUNA SALAD (TUNO)

TURKEY (THANKSGIVING)

TZATZIKI SAUCE

VINEGAR POTATO SALAD

WAFFLES, WHOLE GRAIN

ZUCCHINI BREAD

2 OF SALAD DRESSING

Vinegar Potato Salad

3 pounds baby red potatoes, quartered and cooked (boiled).  Make the sauce while the potatoes are boiling.  When you have finished cutting the vegetables and herbs, add to a bowl and pour over about 1 cup of the sauce.  As soon as the potatoes are done, drain them and put the hot potatoes directly into the bowl with the sauce and vegetable mixture.  Hot potatoes will absorb more sauce.  After you mix it together, you can add more sauce as you see fit.  It's great to make potato salad the day before you're going to eat it so the flavors can marry and marinate.  Serve cold or at room temperature.  You will probably have some of the sauce left over....it makes a delicious salad dressing.

For the sauce

Juice of 2 oranges

Zest 2 limes

Juice of 4 limes

2 tbl Dijon

3 tbl sherry wine veinegar

4 tbl rice wine vinegar

1 tbl apple cider vinegr

1 tbl red wine vinegar

1 tbl Braggs Liquid Aminos

1 tsp onion powder

1 tsp garlic powder

6 cloves garlic (grated)

2 tbl fresh ginger (grated)

S&P to taste (I like a lot of cracked black pepper in this)

½ block drained silken tofu

Blend for about 2 minutes in a blender or Cuisinart

For the vegetables and herbs

red bell pepper finely diced

yellow or orange bell pepper finely diced

4 ½ ounces sliced black olives

½ cup radish Sprouts (optional)

Jalapeno finely diced (remove or leave the seeds and membrane in for as much heat as you can take)

Scallions finely sliced on the diagonal

1/2 bunch flat leaf parsley finely diced

Avocado Pasta Sauce

Saw this on ohsheglows.com website and looked SO EASY, had to give it a try.

1 Avocado (medium to large)

1-3 cloves of garlic

1/4-1/2 cup fresh basil (packed)

1/2 tsp salt

lots of cracked pepper

Juice of one lemon (zest the lemon first to use as a garnish, then juice it)

Blend it all together in a Cuisinart or blender (Cuisinart works best)

I added my own touches to it with 1/2 tsp. crushed red pepper and fresh tomatoes.  But go crazy and add spinach as well.  Sprinkle some nutritional yeast on with the lemon zest at the end.  This is served over Whole Wheat Spaghetti.  You'll easily have the sauce done by the time the pasta is done cooking.  11 minutes start to finish.

Aioli (Garlic Mayonnaise)

1/4 cup unsalted cashews

Juice of two lemons

1 tablespoon dijon mustard

14 oz. package of non GMO soft silken tofu

4 cloves of garlic (or more if you're daring)

Salt and Pepper to taste (about a teaspoon of salt and as much pepper as you like)

Wrap the tofu in a kitchen towel and place something heavy on it to remove the excess liquid.  This will take about ten minutes.  In a blender or Magic Bullet put the cashews and blend until smooth.  Add the rest of the ingredients and blend until smooth.

With this recipe you can make Thousand Island Dressing (add ketchup and pickle relish), salad dressing, great spread for sandwiches and wraps.  To make just mayonnaise, leave out the garlic and cut the lemon juice down to one lemon.

This is a vegetable wrap in a whole wheat lavash (flat bread) with steamed asparagus, steamed green beans, tomatoes, scallions, black beans, arugula, aioli and oil free hummus.  Great for a concert in the park.

HUMMUS 

Juice of 2 1/2 lemons

2 15 oz cans of garbanzo beans

5 cloves of garlic

1 tablespoon ground cumin (you can start with less and adjust up.  Easier to put in than take out)

1/2 14oz block of silken tofu with the water pressed out (this accounts for creaminess you would get from oil) After it's done, if you think it's not thick enough, add the second half...up to you)

about 3/4 tsp of sea salt and the same of ground black pepper

To really have fun, add a roasted jalapeno, seeds in or out, your choice

Blend all ingredients until they are creamy

I like to buy the wholewheat, no oil lavash and bake the sheets in the oven until crispy at 350 degrees, break them up and you have chips for dipping.

ROASTED VEGETABLE MARINARA

6 Red, Yellow and/or Orange Bell Peppers

6 whole carrots peeled

1 whole onion, any color, skin on cut in half

12 whole garlic cloves

2 pints Crimini (baby Portabello mushrooms)

1 box Pomi tomato puree (or crushed tomatoes)

2 tablespoons Red Wine Vinegar

1 tablespoon red pepper flakes

1 tablespoon herbs de provence

salt and pepper to taste

Roast all vegetables on the barbecue (put the garlic cloves on aluminum)  

When the bell peppers are blackened, put them in a closed brown paper bag for at least ten minutes.  When you take them out, using a paper towel, remove the blackened skin, rinse and put in the bowl of a cuisinart. 

Break or cut all of the remaining vegetable into the cuisinart and pulse them until very finely chopped.  Add the vegetables and all of the remaining ingredients to a pot that can go in the oven.  Cover and cook in the oven for 2 hours on 325 degrees.   Keep an eye on it after an hour and make sure it's not drying out too much.  It will reduce to a dark sauce.  

When you're done, boil your favorite whole wheat pasta (finally some good ones on the market).  Put a little sauce at the bottom of a serving bowl.  Drain your pasta and pour it directly into the the serving bowl and cover with whatever amount of sauce you like.  To up your vegetable intake, as if you need to,  Throw a ton of spinach into the pasta water for about a minute, then add to the pasta.  Use Nutritional Yeast Flakes for the Parmesan.  

  

(In the picture above, I chopped all of the veggies by hand then added all of the ingredients.  I used an immersion blender to blend it all together, but most people don't have those)

CHICKEN STROGANOFF

Make some mashed potatoes.  I used Yukon gold potatoes, almond milk, granulated garlic, granulated onion, salt and pepper.

For the Stroganoff:

1 pint crimini mushrooms (baby portabellas sliced)

1 package Westsoy brand Chicken Seitan (say-tan: wheat meat) I bought it at Whole Foods

1 onion, diced

6 cloves of garlic, diced

2 tablespoons tomato paste (try to buy it by the tube so you always have it...like toothpaste)

1 teaspoon dry tarragon (crushed)(put it between your fingers and crush it or use a mortar and pestle)

1 teaspoon dry rosemary (crushed)

1 box your favorite vegetable stock, fat free

Season with Sea Salt and Pepper

Brown the Mushrooms and Onions until soft.  Add the garlic and continue to brown.  Add the tomato past, tarragon, rosemary and vegetable stock.  After it is reduced down by half, add the chicken seitan and cook until warm.  Serve over your mashed potatoes.

BURGERS, BEANS AND POTATOES

For the Potatoes:

Slice whole potatoes and sprinkle with Sea Salt and Black Pepper.  You can also add minced garlic and any kind of herbs you like for variety.  Wrap the potatoes in aluminum foil and put them over the hot coals or right on your grill rack.  They will take about 45 minutes so start these first.

For the Burger:

2 cups of re-hydrated TVP (textured vegetable protein.  Bob's Red Mill makes it and it's easy to find.  You just follow the instructions for re-hydrating on the back.  It's dehydrated Soy protein, a complete protein if you're looking, that has been dried.  The crumbles mimic meat, doesn't reduce like ground meat when cooked, and will remain moist)

1/4 cup oat flower (if you don't have any, put a 1/2 cup of whole oats in your food processor and mix until it
resembles flour)
1 tsp onion powder
1 tsp garlic powder
2 Tbl ketchup
1 Tbl Vegan Worcestershire
1 can black beans
1 pint sliced crimini mushrooms (baby portabellos.  A pint is the size that mushrooms come in when pre-packaged)
1/2 tsp salt
1/2 tsp cracked black pepper
Slice the crimini mushrooms if you have whole ones.  Saute in a dry non stick pan until soft.
Blend all ingredients in the Cuisinart or food processor.  If you don't have one, mix with your hands.  If the texture is too dry, add a little vegetable stock.  Form the mixture into patties for the grill.

For the Baked Beans:

Take two or three of your favorite beans and if they're from cans, drain and rinse them.  If you already made some from scratch, use those.  I would say use about 5-6 cups of beans.  Add a bottle of your favorite barbecue sauce (check the ingredients to make sure there is no oil), a can of tomato puree and if you like spicy, add a teaspoon of red chili flakes.  Put them in a casserole dish or any oven safe container.  Cover with a lid or aluminum foil and cook at 300 degrees for about an hour to hour and a half.  You want the sauce to have reduced down so it is thick.

Thousand Islands Dressing:

Take a cup of the Aioli Mayonnaise (recipe is in the right side section labeled Recipes, add 2 Tablespoons Ketchup and 2 Tablespoons Pickle Relish.  Voila!

ASIAN SOBA NOODLES

Whole Grain Buckwheat Soba Noodles with Orange Vinaigrette 

So, as I'm know to do, I through this together last night and it was incredible.  And as many who know me say, "what's the recipe"?  Well, since I made it up I'll attempt to re-create this for my blog.

Dressing:

juice of two small oranges

juice of one lemon

4 cloves of garlic

1 tablespoon dijon mustard

1 tablespoon rice wine vinegar
1 bunch each of basil, mint and cilantro

salt and pepper to taste

1 tablespoon arrowroot (optional)

blend all of the ingredients and set aside

Vegetables:

Thinly slice the following to about the size of a match stick.

1 carrot

4 scallions (that's green onions for those that don't know)

1 jalapeno (de-veined and de-seeded unless you're daring to go whole hot)
1 yellow and/or red bell pepper. 1/2 of each is more colorful

sliced Green beans blanched (which means boiling water for one or less then an ice water bath)
Aspargus sliced on the diagonal about 2 inches (steamed unil just soft or blanched for 30 seconds)

1 tablespoon grated fresh ginger (best way to peel ginger is with the eating end of a spoon)

Boil the Soba noodles according to the package.  I didn't rince them in cold water as the package said, I just drained them.  The starch left on the warm noodles helps the dressing stick since you're not using oil.  Keep a cup of the boiling water in case the pasta is too dry. 

Put the noodles in a large bowl, toss them with the dressing, then add all vegetables and toss.

Serve it with a nice salad on the side and you'll be clawing for more.  We had summer garden fresh tomatoes and cucumbers, with hass avocado mixed with fresh lime (one lime) and salt and pepper.

Anytime you want to blanch vegetables, you're not trying to cook them completely.  Certain vegetables, like broccoli, carrots, green beans and asparagus get a deeper color when blanched.  You put them in boiling water for from 30 seconds to one minute, depending on the crunchiness you're looking for.  After blanching you immediately dunk them into a bath of water and ice to stop the cooking (you can also put pasta in a water bath if you want to stop the cooking when you're done boiling it)

FRENCH TOAST

This next recipe comes from Rip Esselstyn's Engine 2 Diet with my spin.  This is FRENCH TOAST.

Take a whole banana and crush it (use the food processor or blender for speed) with 1 1/12 cups of almond milk, a sprinkling of cinnamon, 3/4 tsp real vanilla extract, and a couple grates of nutmeg.  You just want a creamy consistency.  Heat a non stick pan until it's very hot and a drop of water dances on it.  Remember, no oil.  Take thick slices of whole grain bread and quickly dip each side in the batter mixture.  Cook in the pan about 2 minutes on each side.  Serve with Maple syrup and you'll never miss the egg and milk french toast again.

CHILAQUILES

I love this recipe and so did all of the people I made it for.  This was always my favorite way to eat eggs, so I had to come up with a Vegan version.  Take some corn tortillas and brown them on your burner or in a non stick pan...this just gives them some flavor and cooks out the raw taste of the tortillas.  

Use a package of Non GMO tofu, any kind you have around.

Half bunch of cilantro, chopped
Two good tomatoes (squeeze out the juice with your hands) chopped
Your favorite salsa, about a cup
Rip the tortillas into strips or just roughly rip them apart
1/2 tsp Turmeric (optional.  Adds color to the eggs but also good for you)
1/2 can vegetarian refried beans or cooked (canned and rinsed) black beans
1/2 tsp sweet paprika
1/2 tsp red pepper flakes
Sea Salt and Pepper to taste
Sliced Avocado

In a hot non stick no oil skillet, squeeze the tofu into the pan and keep mushing it up until you get the
consistency of scrambled eggs.  There is a lot of water in tofu, but it should evaporate fast.  When you think it's pretty dry, sprinkle the turmeric over the tofu and stir to coat.  Add in this order, the sweet paprika, red pepper flakes, chopped tomatoes, ripped tortillas, cilantro.  Taste for seasoning and add salt and pepper if needed.  Add the refried or black beans either directly to the dish, which I prefer, or on the side when you serve.  Plate it up and put a little salsa on it or in a serving bowl and decorate with sliced avocado...You can also sprinkle Nutritional Yeast on it before you serve.

BREAKFAST WRAPS OR BURRITOS

Whole Wheat Lavash or No Oil whole wheat tortillas

2 russet potatoes clean and chopped into 1 inch squares, skin on, boiled for 20 minutes

chopped red or white onion

sliced mushrooms, either white or crimini (brown)

Dice 2 whole tomatoes

cleaned baby spinach

Any type of beans you have around

chopped cilantro (optional)

favorite hot sauce or salsa

(optional, cook up some Tofu scramble as described in Chilaquiles above)

In a non stick skillet brown the onions and mushrooms.  They will create their own oil so, and of course, DON'T ADD ANY...not even PAM.  If they start to stick because you have a really old, useless and scratched non stick pan...go to Costco and buy the three pack, or just add a little water.  Add the potatoes and brown them as well.  Assemble them in whatever order you like, however I think you put in the potato, onion, mushroom mixture, add a couple tablespoons of beans, a sprinkling of diced tomatoes, tofu scramble if you're using it, a handful of spinach and shake on any hot sauce or salsa you like.

Brown Rice and Beans

Just thought I'd do a quick post on a delicious dish that has a complete protein (more about that later). This is a great dish eaten either hot or cold and as a meal or snack. Proportions are
 not important, but this is a starting point for you, and you can get creative from there

4 cups of cooked brown rice
2 red bell peppers diced
1 red onion diced
1 can sweet corn with juice
3 14 oz. cans your favorite beans rinced (black are great)
3 Tbls Braggs Liquid Aminos (any store usually by the sauces)
1 bunch cilantro chopped
1 bunch of mint
As much cracked black pepper as you like
2 tbls ground cumin
If you don't want to do braggs amino, start out with a teaspoon of sea salt and do it to taste from there.
1/8 cup red wine vinegar
1/8 cup rice wine vinegar
Optional diced jalapeño

WHOLE GRAIN TOAST

This is an easy go to breakfast and can be served many ways.  Some of my favorites are Peanut Butter (no added oil so check the label)  with sliced bananas.   Sliced tomatoes with avocado and fresh chopped basil (for a little bonus, first put on some of that delicious Aioli you made from the recipe section)

Maple Banana Bread

1 cup whole-wheat pastry flour (or a generous cup of spelt flour, about 1 cup + 2-3 tbsp)

3/4 cup oat flour

2 tsp baking powder

1/2 tsp baking soda

1/2 tsp cinnamon

1/2 tsp freshly ground nutmeg

1/4 tsp sea salt

1 cup pureed overripe banana (puree bananas in deep cup with an immersion blender, or in a blender.  Puree first, then measure!)

1/2 cup pure maple syrup

1/2 cup plain unsweetened non-dairy milk (I like almond milk, but you can use soy or other)

1 tsp pure vanilla extract

Preheat oven to 350. In a large bowl, mix dry ingredients. In a separate bowl, combine mashed banana, maple syrup, soy milk, and vanilla. Add wet mixture to dry (and chocolate chips, if using), and stir through until just well combined (don't overmix). Wipe a loaf pan lightly with oil or baking spray (you can also get silicon bread and/or muffin pans that are no stick).  Pour batter into pan and bake for 43-48 minutes, until golden and a toothpick or skewer inserted in the center comes out clean.  Let it cool completely before slicing.  

EGGPLANT TOMATO SAUCE

3 whole eggplants
1 onion diced
2 cups crushed tomatoes
1 tablespoon tomato paste
5 cloves garlic diced or chopped
1 tsp crushed dried rosemary
crushed red pepper to taste (I would go 1 tsp)
2 cups red wine (1 for the sauce, 1 for the cook)
1/4 cup wine vinegar
3 tablespoon fresh lemon juice
3 tablespoon Braggs Liquid Aminos
2 cups cold water (or more if needed)
Salt and pepper to taste
1 tsp fresh thyme
1 tablespoon fresh chopped parsley
1 tablespoon fresh chopped basil


Preheat the oven to 400°, and take three whole eggplants and poke a couple holes with a fork on one side of them.  Place them on a cookie sheet and roast in the oven for 45 minutes to an hour.

On the stove, saute the diced onion in a large, non-stick skillet.  As it starts to dry out, add in the cup of wine and the garlic.  After the red wine is almost evaporated, add in the crushed tomatoes, tomato paste, rosemary, red wine vinegar, lemon, Braggs amino.  As this begins to thicken, add 2 cups cold water and cover the pan.

When the eggplants are done, cut them in half lengthwise and scoop out the flesh.  Add it to the sauce and continue cooking.  When the sauce is reduce down to a nice consistency you can scoop it into a blender or food processor (or use an immersion blender), and blend it all together.  Return it to the pan and taste for salt and pepper.

Preheat oven to 375°.   Here are the rest of the ingredients:

I used leftover Pastrami Seitan that I used for Vegan Ruben sandwiches, Here's the link for it http://www.ellenskitchen.com/recipebox/glutpast.html

4 cups of the seitan (you can buy this if you don't want to make it)

1/2 cup oat flour (if you don't have it and can't fine it, take whole oats and put them into the Cuisinart until you create a flour

1 1/2 medium onion (chopped)

6 cloves garlic (chopped)

1 14.5 oz. can of diced tomatoes (strain out half the juice)

1 14.5 oz. can of black beans (rinsed and drained or make your own) mashed

1 Tbl herbes de provence (if you don't have this, use dry, crushed,  rosemary, basil, oregano, parsley) 1/2 tsp. each

2 Tbl Annie's Vegan Worcestershire Sauce (or any vegan Worcestershire)

2 Tbl Bragg's Liquid Aminos

1 tsp Sea Salt

1 tsp Crushed black pepper

1 tsp Crushed Red Pepper Flakes

1 tsp garlic powder

1 tsp onion powder

Mix All ingredients well and put in a teflon loaf pan.  Cover with Aluminum and bake for 1 hour.  After the first 1/2 hour, remove the aluminum and squirt put ketchup on the top.  Let it rest a bit when you're done baking.