Perfectly Plant-Based Cookbook

Perfectly Plant-Based
A curated collection of original

whole food plant-based, no oil
recipes from the Plant Based
Nutrition Support Group chefs
Photo by veeterzy on Unsplash Photos by Harshal S. Hirve on Unsplash Photo by Jeremy Ricketts on Unsplash
Copyright ©2019 by Plant Based Nutrition Support Group (PBNSG)
Photography is a compilation of images supplied by the Chefs.
All rights reserved. No part of this publication may be reproduced, stored in a

retrieval system, or transmitted, in any form or by any means, electronic, mechanical,
photocopying, recording or otherwise, without the prior written permission of the
publisher. Printed in the United States of America. For information, address
PBNSG, 3906 Baldwin Road, Unit 210286, Auburn Hills, MI 48321.
Designed by Kathleen Ruhl.

Set in 10 point Georgia.
Edited by Lisa A. Smith, Denise Kling-Pelto, Vicki Brett-Gach,
Marion Treece and Douglas Palmer.
Cover photography by veeterzy, Harshal S. Hirve and Jeremy Ricketts on Unsplash.
Cataloging- in - Publication data for this book is available from the Library of Congress.
First PBNSG edition 2019
Published by Blurb®
www.blurb.com
Note: The information in this book is true and complete to the best of our knowledge.
This book is intended only as an informative guide for those wishing to know more
about a plant-based diet. In no way is this book intended to replace, countermand,
or conflict with the advice given to you by your own physician. The ultimate decision
concerning care should be made between you and your doctor. We strongly recommend
you follow his or her advice. Information in this book is general and is offered with no
guarantees on the part of the author or Blurb®. The author and publisher disclaim all
liability in connection with the use of this book.
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3 What Is Plant Perfect?.....7 - 8
CONTENTS
3 Foreword.....9
3 Paul Chatlin's Story.....10 - 13
3 Whole Food Plant-Based
Pantry Staples.....14 - 15
BREAKFAST COMFORTING WHOLE GRAINS,

3 Breakfast Quinoa With Cherries.....18 BREADS AND POTATOES
3 Omelet With Sprouted Chickpeas.....19 3 Potato Gnocchi.....46 - 47
3 Sunday Morning Pancakes.....20 3 One Pot Pasta For Carb Addicts.....48
3 Vegetable Chickpea Quiche.....21 3 Stuffed Baked Potatoes.....49
3 Apple-Cinnamon Muffins.....22 3 Potato Spinach Balls.....50 - 51
3 Banana Berry Baked Oatmeal.....23 3 Lime Cilantro Brown Rice.....52
3 Cinnamon Pancakes With 3 Baked Steak Fries.....53
Blueberry Date Syrup.....24 3 Petite Soda Bread.....54
3 Savoury Oatmeal.....25 3 Easy Old-Fashioned Biscuits.....55
3 Banana Oat Pancakes With Fruit.....26 3 Crustless Quinoa Quiche.....56
3 Golden Turmeric Rice.....57
SALADS AND DRESSINGS 3 Two Potato Kugel.....58
3 Party In Your Mouth Salad.....28
3 Crispy, Oven Baked, Fat Free
3 Citrus-Infused 50-50 Salad.....29 French Fries.....59
3 Timaree’s Crazy Salad Base.....30 - 31
3 Chipotle Black Bean SAUCES, DIPS, SALSA
Macaroni Salad.....32
3 Pear Infused Rice Salad.....33
AND SPREADS
3 White Bean And Artichoke Dip.....62
3 Rainbow Kale Salad.....34
3 Best Ever Fat Free Vegan Gravy.....63
3 Watermelon Salad With
3 Hearty Bolognese Sauce With
Cherry Tomatoes And Fresh Mint.....35
Tempeh And Sun-Dried Tomatoes.....64
3 Veggie-Packed Salad Dressing.....36
3 Roasted Red Pepper Hummus.....65
3 Strawberry Spinach Salad With
3 Low Fat Chipotle Ranch Sauce.....66
Creamy Poppy Seed Dressing.....37
3 Cranberry Sauce With
3 Creamy Crunchy Potato Salad.....38
Dates And Oranges.....67
3 Roasted Beet And Citrus Salad.....39
3 Festive Fruit Salsa.....68
3 Sautéed Tomato And Lentil Salad.....40
3 Corn And Black Bean Salsa.....69
3 Timaree’s Refreshing Mango
3 Chunky Apple Spread.....70
Lime Dressing.....41
3 Mia’s Berry Compote.....71
3 Orange Miso Dressing.....42
3 Lemony Beet Hummus.....72
3 Apple-Jicama Slaw.....43
CONTENTS 5
Contents Continued
VEGGIE SIDES 3 Early Spring Pie.....114 - 115

3 Stuffed Mushroom Caps.....74 3 Cauliflower Steak With Whipped
3 Texas Caviar.....75 Sweet Potatoes And Greens.....116 - 117
3 Chili Maple Brussels Sprouts.....76 3 Savoury French Lentils Entrée.....118
3 Pinto Beans In A Flash.....77 3 Succotash.....119
3 Red Cabbage Sauté.....78 3 Smoky Beans And
3 BBQ Cauliflower Wings.....79 Quinoa Stuffed Peppers.....120
3 Air Fried Tofu With 3 Sweet Potato Tacos Made
Italian Seasonings.....80 Lighter With Cabbage Cups.....121
3 French Lentil
Stuffed Peppers .....122 - 123
SOUPS AND STEWS
3 Sweet Potato Quinoa Chili.....82 3 Lentil Loaf.....124 - 125
3 Easy Vegetable Soup.....83 3 Apricot BBQ Sauce
With Marinated Tempeh.....126 - 127
3 Veggie Stew And Mashed Potatoes.....84
3 Vegetarian Lasagna.....128 - 129
3 Three Bean Michigan Cherry Chili.....85
3 Kitchari.....130
3 One Pan Lentil, Potato And
Spinach Curry.....86 3 Chili Mac.....131
3 Smoky Split Pea Soup.....87 3 BBQ Jackfruit Tacos
With Dilly Slaw.....132
3 Shanghai Soup.....88
3 Curried White Beans
3 Peruvian Quinoa Stew.....89
With Arugula.....133
3 Red Lentil And Black Bean Soup.....90
3 Zucchini Manicotti.....134
3 One Pot Vegan Minestrone Soup.....91
3 Ranchero Bowl.....135
3 Hinona Kabu Miso Soup.....92
3 A Tuscan Minestrone.....93
SWEET TREATS
3 Quick Red Lentil Curry Soup.....94 3 Chocolate Strawberry Brownies.....138
3 Portuguese Calde Verde Soup.....95 3 Chocolate Shake.....139
3 Creamy Cauliflower And 3 Sugar-Free Raspberry Apple Crisp.....140
Portabella Mushroom Soup.....96 - 97
3 Plant-Based Chocolate Mint Pudding
3 Curried Pumpkin Lentil Soup.....98 Or Frosting.....141
3 Brown Rice Pudding.....142
SANDWICHES, FLATBREAD 3 Banana Date Shake.....143
AND WRAPS 3 Rustic Cherry Torte.....144 - 145
3 BBQ Pulled Jackfruit.....100 - 101 3 Blueberry Raspberry
3 Lentil Sloppy Joes.....102 Couscous Parfait.....146
3 BBQ Spaghetti Squash.....103 3 Five Ingredient Rice Pudding
3 Smoky Vegan Carrot Dogs.....104 With Cinnamon Cream.....147
3 Grand Slam Tempeh Burgers With 3 Apple Oat Crumble With
Spinach And Sweet Potatoes.....105 Maple Caramel Sauce.....148 - 149
3 Ratatouille Flatbread Pizza.....106 - 107 3 Hot Fudge Cake Vegan Style.....150
3 Marinated Fruit Salad Dessert.....151
TEMPTING MAINS 3 Apple Cider Sorbet.....152
3 One Pot Red Lentil Masala.....110 3 Banana Pumpkin Chia Pudding.....153
3 Polish Golumpki Vegan Style.....111
3 Tuscan Farro And Bean Skillet.....112 3 About The Chef.....154 - 165
3 Simple Veggie Stir-Fry 3 Index.....166 - 168
With Mushrooms.....113
6 CONTENTS
Plant Perfect Explanation
Plant Perfect reflects a whole plant-based way of eating that optimizes
disease prevention and reversal. Coined by Dr. Caldwell Esselstyn in
Prevent and Reverse Heart Disease, Plant Perfect means:
A food regimen that contains 100% whole grain, plant-based foods with
no added oil, nuts, seeds, avocado or coconut, and minimal salt and sweeteners.
No more than 10% of the total calories in these recipes come from fat.
Perfectly Plant-Based is a culinary curation of PBNSG chef’s Plant Perfect
creations to help people prevent and reverse disease.
What Is Plant Perfect?

What Is A Heart-Healthy Vegan Diet? refined foods like bleached flour, refined
A heart-healthy vegan diet is centered sugar, and oil.
on whole, unrefined, or minimally refined
plants, also known as a whole food plant- What Are The Benefits?
based diet. This way of eating is focused A diet high in animal-based and highly
on lots of fruits, vegetables, whole grains, processed foods can make people sick and
and legumes: overweight. But many of these sicknesses
can be prevented, and often reversed by
▪ Fruit: apples, mangoes, bananas,
eating a whole food plant-based diet. A
grapes, strawberries, blueberries,
whole food plant-based diet has been
oranges, cherries, etc.
shown to:
▪ Vegetables: lettuce, spinach, broccoli,
▪ Lower cholesterol, blood pressure,
cauliflower, kale, carrots, etc.
and blood sugar
▪ Starchy Vegetables: potatoes, yams,
▪ Prevent and reverse diabetes
butternut squash, corn, green peas, etc.
▪ Prevent and reverse obesity
▪ Whole Grains: brown rice, barley,
quinoa, whole wheat, oats, etc. ▪ Prevent and reverse heart disease
▪ Legumes: chickpeas, lentils, black ▪ Improve the odds against many types
beans, kidney beans, etc. of cancer
▪ Improve energy, digestion, and quality
This food list is not exhaustive but of life
just examples.
How Do We Get Enough Protein?
What Is Not Included In A Vegan You are not alone if you’re asking,
Whole Food Plant-Based Diet? “Where will I get my protein?” We have
All animal products are avoided, been led to believe that primarily animal-
including beef, chicken, and fish, dairy based foods contain sufficient protein, and
products, and eggs, as well as highly that we need to eat those foods to avoid
WHAT IS PLANT PERFECT? 7

What Is Plant Perfect? Continued
becoming protein deficient. The reality is carbohydrates, vitamins, minerals, fiber,
that when you eat a whole food plant-based and water, have been thrown away. So
diet based on fruit, vegetables, whole olive oil really is not a health food, and
grains, and legumes, about 10% of your neither is coconut, grape seed, flaxseed,
total calorie intake will be from protein, or any other oil. Importantly, processed
which is just what our bodies need. And, oils have a negative impact on our blood
there is evidence that consuming too vessels, and increase the risk of heart
much protein can actually be harmful in disease. Plus, oil of any kind has more
many ways, especially when it comes from calories per gram than any other food,
animal sources. and excess calories from fat get stored as
fat, no matter what type of fat calories you
Don’t We Need Dairy For Calcium? consume. Without any fiber or water in it,
Just as with protein, it is not difficult oil lacks the bulk that signals to our senses
to get enough calcium—you just need to how many calories we have eaten, which
eat whole, plant-based foods. Calcium, like virtually guarantees we consume more
iron, magnesium, and copper, is a mineral. calories than we need or intend.
It is found in the soil, where it is absorbed
into the roots of plants, and it’s abundant Adapted from:
in all whole plant-based foods. http://www.forksoverknives.com
Should We Avoid Processed Oils?

Processed oils follow essentially the - Vicki Brett-Gach, Master Vegan Lifestyle
same model as processed sugar, which Coach, Plant-Based Culinary Instructor,
is also pressed from plants. All of the and Certified Personal Chef
important nutrients, including protein,
8 WHAT IS PLANT PERFECT?

Foreword
It is my husband’s Plant Perfect and are SO impressed at the variety and
program Paul has followed with such excitement the recipes create about food.
success these past 6 years. When he How will there be enough time to make all
resolved his health crisis, he wanted to do these incredibly tempting recipes?
something good and BIG to help his family,
The exciting thing about this book is
his friends and the world know that there
that it directly relates to heart disease
are health options and that reclaiming
patients. It is such a relief to feel confident
health through nutrition is the best gift to
that there will not be any recipes with
give yourself.
oil or meat or dairy. In fact, all of the
From the first ad in the paper inviting recipes are truly Plant Perfect without
people with health concerns to come to his nuts and avocados and very little added
house, the PBNSG (Plant Based Nutrition salt or sugar. It is truly a treasure house of
Support Group) meetings have grown exciting eating!
to 6,700 people (as of now). In those six
If Paul has his way, and with the help
years, the passion and excitement he has
of Lisa Smith, Dr. Breakey, and all the
created among his participants and many
PBNSG volunteers, the tipping point to
volunteers is palpable! There is simply no
plant-based eating will happen because
one like Paul to organize, persevere, and
they have found the secret: community! All
create passion around the power of food.
restaurants will offer plant-based options
This PBNSG cookbook, Perfectly Plant- based on the PBNSG cookbook and the
Based, is another example of Paul at his health of this country will be the envy of
best. When PBNSG reached out to their the world with PBNSG leading the way.
talented chefs, almost everyone eagerly
Ann Crile Esselstyn,
responded YES!
Author with Jane Esselstyn of
It is to the benefit of all cookbook The Prevent and Reverse Heart
readers that they responded positively. Disease Cookbook.
We just received a preliminary email copy
FOREWORD 9
Paul Chatlin's Story
My dream 5 1/2 years ago was that
THE WORLD MUST KNOW MORE
ABOUT NUTRITION! After all, if it were
not for my cardiologist, who knew about
the benefits of nutrition before pills or
procedures, I would not be writing this
article. I would not have a stage on which
to spread the Plant Based Nutrition
Support Group (PBNSG) message of the
power of nutritional health. What I would
have is a 10 inch chest scar from heart
surgery, with the expectation of more
surgeries in the future. I would be on
medication with all the side effects, and
I would be on the path to continuing my
families long history of heart disease. You
see, my dad and all of his brothers had by-
pass surgery in their 50’s. Two never made
it through the surgery, one was never the
same person and my father cried in pain
for 4 days. It was the only time in my life
that I saw tears in his eyes. could find a way to not have this surgery
With so many great stories to share, I still I would give back to others. I called it a
believe the best one is my personal story “gurney promise.” After the heart catheter
because it serves as the springboard for procedure, a heart transplant was ruled
one of my proudest accomplishments to out. I needed triple by-pass surgery. My
date...PBNSG. cardiologist gave me two options: bypass
My name is Paul Chatlin. I was born in surgery or try a lifestyle change called
Detroit, Michigan and have lived in West “Plant-Based Nutrition” (PBN). I have 3
Bloomfield, Michigan since 1971. I am 61 sons, so when given the choice of surgery
years old. In May of 2013, I was diagnosed or a nutritional change, I decided then
with heart disease. One artery was 100% I had to make the jump the next day to
blocked and two others were 65% blocked. whole food plant-based eating.
Add to that leaky valves, an enlarged When I said I would try anything other
heart, thickening of the right side of my than by-pass surgery, he picked up his cell
heart, a left bundled branch block and phone while I was being wheeled toward
heart murmur. Suffice it to say that I was surgery. He was calling Dr. Caldwell
in seriously bad shape. I could not walk Esselstyn who picked up the phone at 11pm
more than 7 steps without excruciating to talk to my doctor. I never knew that
pain in my chest. They did not know if Dr. Esselstyn was his mentor in medical
I needed a heart transplant or by-pass school. I was handed the phone and heard
surgery. I kept praying that this was not Dr. Esselstyn say “go on home and I will
happening to me! I had always heard call you in the morning.” As I look back, I
from my local doctor that heart disease realized that this was the first time I met
was in my genes. I promised that if I my cardiologist and Dr. Esselstyn. Quite
10 PAUL CHATLIN'S STORY

Paul Chatlin's Story Continued
a leap of faith! At 8am the next morning, depression started to creep into my life. I
Dr. Esselstyn called me and spoke to me am a dreamer, so depression and negative
for an hour. Thus began my Plant-Based thoughts were very new to me. I felt as
Nutrition transition. After just 3 weeks though I was all alone. I decided to put a
on a whole food plant-based diet, my small ad in the local paper inviting anyone
angina disappeared. My cholesterol levels who was interested to hear my story, see
dropped from 347 to 92 in just one year. I my cupboards and be connected to me. The
have lost 75 pounds, kept it off, and I feel ad read something like this:
great! That was just 6 years ago. I have I would like to share my experience
never felt better! I was given a miracle! My with any person in our community who
motivation to lead this lifestyle was for the may be considering a nutritional change
love of my sons and out of respect and love before pills or procedures. Who should
for my father and uncles. By the way, last consider this type of nutritional change?
year my wife and I paid close to $2000 in Any person who has had bypass surgery
medical insurance, and I only spent $188 and hopes that a change in eating habits
in medical bills. Why? WFPB! may prevent additional surgery. Any
I was actually given 3 miracles. 1) Getting person who is in need of bypass surgery
into the Cleveland Clinic in just three weeks. but would like to change their diet to whole
2) Being assigned to a doctor (it could have food plant-based in hopes of not needing
been so many other doctors) whose mentor surgery (like me). Any person whose
was Dr. Caldwell Esselstyn. I still can’t call family has a history of heart disease
him Essy even though he has given me and wishes to alter their current diet to
permission! 3) Dr. Esselstyn picking up the possibly avoid health issues down the
phone so late that night. road. Any person with Type 2 Diabetes.
IT WAS TIME TO GIVE BACK! Any person who would like to try a weight
I attended a Plant-Based Cooking loss program that does not starve you and
Class hosted by the Esselstyns. After all, is sustainable.
I was not a cook and did not have a clue In just 2 days 20+ people contacted
about this lifestyle change. The cost was me and I invited them to my house. What
$975.00. I tried to have my insurance a wonderful evening we had. Some of
company reimburse me but was denied. these wonderful people are still PBNSG
After escalating to the highest level, I was members today.
told I was denied because they did not have Each person who attended felt just
a pay code assigned and they suggested I like me, alone but hopeful. I did this the
work with the legislature for any hope of following month and another 20 people
future change. I kept asking them “would attended. I thought we must start a whole
they rather cut a check for $125,000 for by- food plant-based support group to help
pass surgery or reimburse me $975.00 so others. I contacted all of the current Chiefs
I can learn how to cook plant-based meals of Cardiology in our area. I asked them
to insure I never have one?” Right then I to give me three names of cardiologists
knew the system was broken and I needed that may be interested in educating our
a bigger voice. The Plant Based Nutrition community on the benefits of Whole Food
Support Group was born. Plant-Based Nutrition. They gave me 3
My doctor told me I needed 60-90 days names. Dr. Joel Kahn was the only one that
of bed rest to help shrink my enlarged was repeated by all three, so I called him and
heart and he believed this would stop my we met. It was like at first site. That day
valves from leaking. During my bed rest Dr. Kahn agreed to assist me on this journey.
PAUL CHATLIN'S STORY 11

In February of 2014, we held our first • We have created a proprietary plant-
Plant Based Nutrition Support Group based manual called Healthier Together
meeting. I thought that 20 - 40 people which includes 80+ pages of how to start
would be a great showing; 123 people a plant-based support group in your city.
attended and 23 people signed up as This came from my personal diary over
volunteers! The meeting was held at a two year period.
Beaumont Hospital in Royal Oak, • I have had the honor and privilege to
Michigan. speak to over 6500 medical students
On March 24, we held our second over the past 4 years. Think about what
meeting. I thought there would be a world changes could occur if just 10% of
significant drop off of participants, but I those future doctors use nutrition as the
was wrong! We had over 143 people attend. first line of health improvement before
What was interesting was that of the 143 pills or procedures. The number of lives
people, 44 of them were new faces. This impacted could be in the millions since
meant that we now had over 260 people in most doctors practice for 30+ years and
our support group and 20 volunteers. In see 20+ patients a day. Each success will
both April and May of 2014 we continued be talked about and shared, therefore by
to grow and to date we have over 6700 default the beneficiaries would be our
members and over 100 volunteers. We planet and animals.
also moved our meeting location to two • PBNSG was selected to host the National
High Schools in Birmingham, MI, and Pre-release of the documentary Eating
built an online presence with thousands of You Alive.
followers and email subscribers. • In 2017 we started a new initiative
We have made even greater strides in called doctors teaching doctors. Four
hopes of making an even greater impact... local doctors have offered to teach any
• Our proprietary medical course material doctor, nurse or health professionals
has been presented to Wayne State the benefits of a whole food plant-based
University Medical School. The authors diet. This is led by Dr. Robert Breakey.
were 1st and 2nd year medical students Seventy three doctors have attended
from Wayne State University, Eastern with several more on the waiting list.
Michigan University, Oakland University, With more resources, it is our hope that
Michigan State University, and the Doctors Teaching Doctors would be a
University of Michigan medical schools. program that is available in every city
• PBNSG has relationships with the and every state. No more excuses about
owners of 30 local restaurants in not learning nutrition in school, let
metro Detroit with special plant-based PBNSG teach you!
compliant menus for our members. • Over the past 2 years I have spoken
• We conduct over 46 educational classes at 24 General Motors locations and
per year with half of these being cooking 20 Beaumont Hospital locations. You
classes. see, I am a dreamer! It was my sincere
• We have 40 Small Groups, and counting, hope that if just one hospital or large
state-wide (with plans to expand corporation would adopt a whole food
nationwide in 2020) for members who plant-based diet, not only would their
are new to a whole food plant-based productivity and bottom line improve,
diet and want a safe place to discuss but their peers would follow suit.
their journey.
12 PAUL CHATLIN'S STORY

WHAT CAN YOU DO?

Please help me help others. Join our 4. PBNSG, for all the good we try and do
group, make a positive life change yourself, every day, still requires monetary support
and then help others by supporting PBNSG. to grow our reach and impact. With
If you would like more information on our that said, we are looking for sponsors,
group, please see our website www.pbnsg.org donations and kind financial help to share
to learn more. this message. Please contact me at
We offer education, events, nutritional paul@pbnsg.org or go to www.pbnsg.org
tours, exercise, fun, and much more. Though to donate. We need your help!
no one can go backward and start over, 5. Join us in advocating for our future
anyone can start now and craft a brand new doctors to receive nutrition education
ending. while in medical school.
Discussion points: 6. The greatest Plant-Based minds agree on
1. Hospitals are a place of healing. So why the health benefits of WFPB. So why can’t
aren’t there any WFPB meal options we all figure out a way to have a single
at most hospitals? Take a look at the voice. Let’s link all of our sites together
cafeteria, walk the halls and see the health and be Together as One! Our voices will
of the employees. Something is really be heard a little louder.
wrong and changes must be made. Why 7. Who will be the next Dr. Campbell or Dr.
are politics and the bottom line getting in Esselstyn? We must continue to show
the way of human health? When people scientifically that this is the way we were
are healthy their productivity improves meant to eat.
and is consistent. Take that bottom line!
8. Interestingly I start every discussion
2. No doctor should ever say that they do with “Please raise your hand if you love
not know about the benefits of nutrition or know someone who has heart disease,
before pills or procedures. They are our diabetes or is obese". Everyone raises
healers. The world holds them in the their hands. The system is broken. What
highest regard. They owe it to us, their will it take to fix it?
customers, to know the best health
options available. Something is really 9. There are many great movies and books
wrong and changes must be made. It is written about our health. Yet, more people
up to us to challenge our doctors about are getting sick. Our efforts should be
learning the health benefits of nutrition. in building sustainable support groups
throughout our nation. Our voices would
3. Whole Food Plant-Based Nutrition is truly be heard.
a lifestyle change. Sounds almost funny
to say that you must be committed to your 10. You must always meet people where they
health. This should be the #1 goal of every are. Encourage small changes if that is
human! what is needed. Big changes if they are
up to it. No judgement!
PAUL CHATLIN'S STORY 13

WHOLE FOOD PLANT-BASED PANTRY STAPLES
Beans And Legumes: basil, parsley, thyme, sage, rosemary, bay

leaf, cardamon, curry powder, apple pie
• Dry lentils (green, red or black), split
spice, pumpkin pie spice, onion powder,
peas, dry beans of your choice (black
garlic powder
beans, pinto beans, chickpeas, kidney
beans, navy beans) A Variety Of Vinegars:
• Canned beans for convenience •A
pple cider vinegar, rice wine vinegar,
(chickpeas, black beans, kidney beans) red wine vinegar, white vinegar, balsamic
vinegar, champagne vinegar
Refrigerated Beans:
• Low-fat tofu, tempeh, miso (refrigerated Sweeteners:
section is below) •F
resh dates or fruit, maple syrup, date
sugar, black strap molasses, pomegranate
Dry Grains, Rice And Pastas: molasses
• Quinoa, farro, barley, oats, popcorn
(for your air popper!), whole wheat Flours:
pasta, chickpea pasta, wild rice, long •W
hole wheat (whole grain), oat flour.
grain brown rice tapioca flour, chickpea flour
Seeds: Dried Fruit:
• Seeds of your choice: chia seeds, hemp •D
ates and raisins, other dried fruit with
seeds, milled flaxseed no added sugar
A Variety Of Herbs And Spices: A Variety of Herbal Teas:
• Salt, black pepper, cayenne pepper, •H
ibiscus tea is the highest in
cinnamon, cumin, chili powder, oregano, antioxidants!
14 WHOLE FOOD PLANT-BASED PANTRY STAPLES

WHOLE FOOD PLANT-BASED PANTRY STAPLES
Whole Food Plant-Based Pantry Staples Continued

Pantry Vegetables: •B aking soda
•B aker’s yeast
• Onions, garlic, sweet potatoes,
•L emon and lime juice
other potatoes
• Salsa
Sauces: • Coconut aminos
• Ketchup, BBQ (no processed sugar or oil Refrigerator Items:
added), mustard, Dijon mustard, vegan
•A
ny fresh fruit: apples, pears, peaches,
Worcestershire, hot sauce
plums, oranges, grapefruit, grapes,
Canned Items (BPA free cans): strawberries, blueberries, blackberries,
raspberries, kiwi, mango, pineapple,
• Low sodium vegetables in water
avocado, etc.
• A variety of beans
• Diced tomatoes, tomato sauce, Low-fat, Unsweetened
tomato paste.
Non Dairy Milk:
• Canned jackfruit
• Low sodium vegetable stock •A
lmond milk, flax milk, hemp milk, oat
milk (all should be unsweetened)
Miscellaneous:
Any/All Fresh Vegetables:
• Nutritional yeast
• Liquid aminos •R
omaine lettuce, kale, Swiss chard,
• Low-sodium soy sauce spinach, parsley, tomatoes, stoplight
• Tamari (low-sodium) peppers, carrots, celery, zucchini,
• Cornmeal cucumber, nappa cabbage, purple
• Cornstarch/arrowroot powder cabbage, bok choy, green beans, snow
• Baking powder peas, corn on the cob, mushrooms, etc.
WHOLE FOOD PLANT-BASED PANTRY STAPLES 15

16
BREAKFAST
3 Breakfast Quinoa With 3 Banana Berry Baked

Cherries.....18 Oatmeal.....23
3 Omelet with Sprouted 3 Cinnamon Pancakes With
Chickpeas.....19 Blueberry Date Syrup.....24
3 Sunday Morning Pancakes.....20
3 Vegetable Chickpea Quiche.....21
3 Savoury Oatmeal.....25
3 Banana Oat Pancakes With
RECIPES
3 Apple-Cinnamon Muffins.....22 Fruit.....26
BREAKFAST 17
BREAKFAST
PHOTO BY MONIKA GRABKOWSKA ON UNSPLASH
Breakfast Quinoa With Cherries

Quick cooking quinoa is the perfect answer for breakfast in a hurry.
Servings: 4
2 c quinoa, rinsed and drained
½ tsp sea salt
1 c chopped dried apricots
2 c fresh or frozen cherries, sweet or sour
1 tsp cinnamon
Pinch nutmeg
Zest and juice of one lemon
1. B
ring 4 c water to a boil over high heat. Add the quinoa and salt. Cover the pot, bring
the mixture back to a boil, reduce the heat to medium, and cook for 15 minutes.
2. A
dd the apricots, cherries, cinnamon, and nutmeg, and cook another 5 minutes. Add
the lemon zest and juice.
By Del Sroufe
18 BREAKFAST
BREAKFAST
Omelet With Sprouted Chickpeas

I love this recipe because it’s moist, fluffy and has great texture.
Servings: 4 omelettes 1/2 tsp garlic powder
1 c sprouted chickpeas 2 tbsp nutritional yeast
(about 1/2 c dry chickpeas) 1/4 tsp Himalayan salt or
1 tbsp ground chia seeds kala namak black salt
1 tsp turmeric 2/3 c water
1 tsp oregano A bunch of fresh parsley or coriander
1. F
irst, soak the chickpeas overnight or about 12 hours. Then, rinse/drain and leave in a
sieve covered with clean cloth until visible sprouts emerge from the chickpeas (which
takes about 12 hours). If possible, rinse the chickpeas several times daily.
2. N
ext, add 1 c of sprouted chickpeas along with all the other ingredients (except fresh
parsley) into a blender or mixing beaker. Blend until you have a homogeneous batter.
Don’t worry though; it’s not supposed to be silky smooth.
3. F
or frying: place 2 tbsp (or one heaping tbsp) of batter onto hot non-stick pan and
pat it into a 4 inch circle.
4. O
nce it’s cooked on top (which takes about 6 minutes on gas stove with medium heat),
flip the omelette over and fry for about 3 more minutes. Then, place the omelette on
cooling rack or plate and repeat until the batter is finished.
5. For baking: place all four omelettes on a baking sheet lined with parchment paper
(divide the batter into four and ladle it onto baking sheet). Pat the omelettes into
4 inch circles using a spoon and bake at 350°F for 25 minutes. Let cool before you
try to separate them from the parchment paper.
By Nele Liivlaid
BREAKFAST 19
BREAKFAST
Sunday Morning Pancakes

These are so tasty you can eat them any day of the week!
Servings: 2 (6 pancakes)
1 c of oat flour
1/4 c of white whole wheat flour or buckwheat (you can use all oat flour, too)
1 flax egg (mix 1 tbsp of ground flaxseed meal with 3 tbsp of water, and chill in fridge
for 5 minutes to set)
1/2 tbsp baking powder
1 tsp baking soda
1/4 tsp salt
1/2 c applesauce
1 c plant milk of your choice or water (I like oat milk.)
1/2 tsp vinegar
1/2 tsp vanilla
1. Preheat oven to 375°F.
2. Cover a baking sheet with parchment paper.
3. Make the flax egg and put it in the fridge for 5 minutes.
4. Combine the vinegar into the plant milk.
5. Combine all ingredients including the flax egg into the plant milk and mix well.
6. S
coop 1/2 c of batter onto parchment paper, repeat leaving a little space between
the pancakes.
7. Cook for about 10 minutes depending on your oven.
By Lauren Bernick
20 BREAKFAST
BREAKFAST
PHOTO BY SVEN BRANDSMA ON UNSPLASH
Vegetable Chickpea Quiche

Here is my tried and true veggie quiche recipe. Very filling and very tasty! Enjoy!
Servings: 12 muffins
8 oz mushrooms, sliced thin
1 onion, chopped fine
1 zucchini, chopped small
1 red pepper, chopped small
1 bunch baby spinach, steamed and chopped
1/4 c fresh parsley, chopped
2 1/4 c chickpea flour
2 tbsp nutritional yeast
1 tsp pink salt
1/4 tsp freshly ground pepper
3 c water
1. Preheat the oven to 350°F.
2. H
eat a nonstick saucepan over medium heat and splash with a tbsp of water. When
the water sizzles add the onion and sauté for 3 minutes, then add the mushrooms,
zucchini and the red pepper, sautéing for another 3 minutes or until the vegetables are
soft. Add the spinach, cover the pan and steam for 2 minutes. Add the fresh parsley.
Turn off the heat.
3. I n a large bowl whisk together the chickpea flour, nutritional yeast, pink salt, black
pepper and the water.
4. L
ine a 12 c muffin pan with paper liners. Divide the vegetables evenly between the
molds. Add the chickpea flour mixture to the top of each muffin mold. Bake at 350°F
for 20 minutes or until the tops are firm and lightly golden. Allow to cool for 10
minutes and serve warm or at room temperature.
By Debra Walter
BREAKFAST 21
BREAKFAST
Apple-Cinnamon Muffins
These low fat apple-cinnamon muffins make a delightful breakfast or mid-morning/afternoon
snack with tea or coffee.
Servings: 6 muffins 1/4 tsp Himalayan salt
2/3 c raw buckwheat, soak 1 1/3 c naturally sweet plant milk
2/3 c oat bran (oat or rice)
1 big ripe banana 2 tsp aluminium free baking powder
3 tbsp unsweetened applesauce 3.5 oz apple cubes, add later
2 tsp cinnamon
1. Firstly, soak buckwheat overnight (or all day or at least 6 hours). Rinse and drain.
2. Heat oven to 350°F.
3. N
ext, put all ingredients except baking powder and diced apple in blender and blend
until smooth batter is formed.
4. Now, blend in baking powder. Then mix in (DON’T BLEND) apple cubes.
5. F
inally, divide the batter between 6 muffin forms and bake for 40 minutes until the
muffins are golden.
Tips for my apple-cinnamon muffins:
1. M
ake smaller muffins by dividing the batter between 8 muffin cups and bake
for 35 minutes.
2. N
ext, make sure not to overload the muffin batter with apple cubes or they’d turn out
too moist inside. Should you have a bit more than 1 c of apple, cut bigger chunks
and add them on top of each muffin.
3. F
urthermore, you can freeze the leftovers and heat your muffin in the oven whenever
necessary. This way you save yourself a lot of meal prep hassle during the week.
By Nele Liivlaid
22 BREAKFAST
BREAKFAST
RECIPES
Banana Berry Baked Oatmeal

This tried, tested and true recipe is sure to please!
Servings: 12 large squares
3 c oats (gluten-free)
1/2 tsp sea salt (as desired)
1 1/2 tsp baking powder
1 tbsp ground cinnamon
3 c non dairy milk of choice
1 tbsp pure vanilla extract
3/4 c packed pitted Medjool dates
4 c mixed berries, divided
2 c banana slices
1. Preheat the oven to 350°F. Use a 9 x 13 non-stick baking dish or line with parchment paper.
2. In a large bowl mix the dry: oats, salt, baking powder, cinnamon.
3. In a blender add non dairy milk, vanilla, and dates. Blend until smooth.
4. Add the wet to the dry and mix until well combined. Fold in the banana slices.
5. Sprinkle 2 c of the mixed berries on the base of the prepared pan.
6. Pour the batter on top. Spread evenly. Pound on counter to release air bubbles.
7. Top with balance of berries, press in slightly.
8. B
ake 50 - 60 minutes or until a toothpick comes out clean. It will bounce back when
you touch it if it is done. Cool in the pan on a cooling rack for 10 plus minutes. The
longer it cools, the firmer the slice. Slice and serve! Store leftovers in the fridge or
freeze and enjoy later.
By Christa Clark
BREAKFAST 23
BREAKFAST
Cinnamon Pancakes With

Blueberry Date Syrup
These are so fluffy and tender – they always disappear quickly at my house.
Servings: makes 11 or 12 pancakes 1 tsp cinnamon
Pancakes: 1 tbsp vanilla
2 ripe bananas pinch of salt
2 c rolled oats Blueberry Date Syrup:
1 c unsweetened non dairy milk 1 1/2 c fresh or frozen blueberries
3 tbsp date syrup (or maple syrup) 6 tbsp water
1 tsp baking powder 3 Medjool dates, pitted
1. P
lace in a food processor or high powered blender the bananas, oats, milk, date syrup,
baking powder, cinnamon, vanilla, and salt. Blend until smooth.
2. Heat a large skillet or non-stick griddle over medium high heat.
3. P
our 1/4 c of batter onto the griddle for each pancake, allowing room between
pancakes for flipping. These pancakes cook fast! After about 2 minutes, when small
bubbles appear in the center of the pancakes, quickly and carefully flip to other side.
4. A
llow to cook on the second side only about another minute or two, until golden.
Remove pancakes from griddle and serve warm with Blueberry Date Syrup.
Blueberry Date Syrup:
lace berries, water, and dates in a high powered blender, and process until smooth.
1. P
Drizzle over the pancakes or serve on the side. Top with additional fresh berries, if
desired.
By Vicki Brett-Gach
24 BREAKFAST
BREAKFAST
Savoury Oatmeal
Servings: 2 – 3
1/2 red onion, diced
6 cremini mushrooms, diced
1 small zucchini, sliced in half moons
1 1/2 c broccoli, diced
2 1/2 c water
1 c rolled oats
1/2 tbsp tamari (optional)
1/2 tbsp curry powder
1 tsp ground coriander
1/2 lemon, juiced
1. P
lace a large skillet over medium-high heat. Add onion, mushrooms, zucchini, and
broccoli. Cover with a lid and dry-sauté for 3 minutes, stirring occasionally.
2. Add the water and rolled oats. Bring the water to a boil and then turn the heat to low.
3. Let simmer for 4 - 6 minutes until the oats reach your desired consistency.
4. Stir the tamari, spices, and lemon into the oatmeal. Serve warm.
Tip:
1. Stores 6 days in fridge.
By Katie Mae
BREAKFAST 25
BREAKFAST
Banana Oat Pancakes With Fruit

Servings: 3 - 4
2 1/2 c gluten free oats
2 medium ripe bananas
1 1/2 c non dairy milk
2 tsp baking powder
3/4 tsp cinnamon
1 tbsp date sugar (maple syrup okay)
1 pinch salt (optional)
1. Add oats to food processor, blend on medium until oats turn into oat flour.
2. Add all ingredients into food processor and blend until mixed thoroughly into a batter.
3. Let batter stand at least 10 minutes or so in order for oats to absorb liquids.
4. P
reheat pan. Use a good non-stick pan (hard anodized is best) – turn on a little lower
than medium heat.
5. U
se a 1/4 c scoop per pancake. These pancakes are dense and it takes a little while for
the oats to cook. If your stove top cooks hot, you are better off turning it down a bit
and being patient. (Especially if using a gas range.) These are not “5 minute” flap jacks
and take a while to cook. About 6 minutes per side.
By Jeff Tritten
26 BREAKFAST
SALADS AND DRESSINGS
3 Party In Your Mouth Salad.....28 Strawberry Spinach Salad With
3
3 Citrus-Infused 50-50 Salad.....29 Creamy Poppy Seed Dressing.....37
3 Timaree’s Crazy Salad Base.....30 - 31 Creamy Crunchy Potato Salad.....38
3
3 Chipotle Black Bean Roasted Beet And Citrus Salad.....39
3
Macaroni Salad.....32 Sautéed Tomato And Lentil Salad.....40
3
3
3
3
Pear Infused Rice Salad.....33
Rainbow Kale Salad.....34
Watermelon Salad With Cherry
Timaree’s Refreshing Mango
3
Lime Dressing.....41
Orange Miso Dressing.....42
3
RECIPES
Tomatoes And Fresh Mint.....35 Apple-Jicama Slaw.....43
3
3 Veggie-Packed Salad Dressing.....36
SALADS AND DRESSINGS 27

PHOTO BY REINALDO KEVIN ON UNSPLASH
Party In Your Mouth Salad

Straight from the garden salad.
Servings: 2 - 3
Prep time: 10 minutes
4 c spinach, sliced
1 c broccoli florets
10 cherry tomatoes, cut in half
1 c sliced carrots
1 c diced cucumbers
1 c sauerkraut
5 strawberries sliced
1 small Pink Lady apple, diced
1. P
rep all vegetables and fruits, slicing spinach on a cutting board. Add all ingredients
to a bowl, mix with a large spoon, and enjoy.
By Chelly
28 SALADS AND DRESSINGS

Citrus-Infused 50-50 Salad

This refreshing salad is basically 50% fruit and 50% veggie, and will likely be the most
refreshing dish served at your next BBQ or picnic and just might become a regular part of
dinner on those toasty evenings!
Servings: 8 c
4 c watermelon, 1/4 inch dice
4 jicamas, well peeled and cut into 1/4 inch dice
Zest from 1 orange
1/2 c fresh orange juice (from about 1 1/2 oranges)
Zest from 1 lime
1/4 c fresh lime juice (from about 1 1/2 limes)
1/2 tsp ground black pepper
1/4 - 1/3 c fresh mint leaves (torn into tiny pieces)
Salt to taste (dash - optional)
1. M
ake a dressing in a small bowl by whisking together the zest from orange and lime,
orange juice, lime juice, and black pepper. In a large bowl, combine watermelon,
jicamas and mint, drizzle with all of the dressing and carefully stir until well
combined.
Tips:
1. B
e sure to peel all of the skin off of the jicamas, including the fibrous layer underneath
the tough skin, so that only the white flesh remains.
2. Always zest citrus with a microplane BEFORE squeezing the fruit for juice.
By Timaree Hagenburger

Timaree’s Crazy Salad Base

This salad base has become my staple lunch, as I prepare it on Sunday and divide it up into
containers, two for each day (one for me and one for my husband).
Servings: 10 5 - 9 stalks of celery, with leaves
1 bunch Lacinato kale 1 large bunch of parsley
1 - 2 bunches of purple/red kale – Reserved kale stems
2 if small (remove stems, but keep 16 oz container of organic mixed
them to chopped finely) salad greens
1 bunch scallions (green onions) 1 package of broccoli slaw (10 - 12 oz)
1. Thoroughly
rinse kale, parsley and scallions in ice cold water. Remove excess water
(I use a salad spinner) and refrigerate in a paper towel.
2. F
inely chop the celery, kale stems, and scallions adding each to a bowl large enough
to allow tossing. Shred kale and add a bag of “Broccoli Slaw or Rainbow Salad”. Add to
salad and toss well.
3. P
rior to serving, add "hearty" toppings of your choice, particularly any legume or
root vegetable.

Timaree’s Crazy Salad Base Continued
Hearty Toppings:
1. Legumes: Any cooked (and/or sprouted) legume: black beans, kidney beans,
garbanzo beans, black-eyed peas, pigeon peas, lentils
2. W
hole grains: Any cooked (or sprouted) whole grain: quinoa, brown rice, wild rice,
black/purple rice, whole wheat couscous, bulgur, teff, amaranth, wheat berries
3. Fruit: Diced fresh fruit – apple, orange, Fuyu persimmon, blueberries
4. Dried fruit: raisins, cranberries, goji berries
5. A
few more vegetable options to add to your salad the morning you plan to eat
it: pickled red onions, zucchini, cucumber, chopped fresh tomato, basil, cilantro,
avocado and/or diced mango…

PHOTO BY HERMES RIVERA ON UNSPLASH
Chipotle Black Bean Macaroni Salad

I make this spicy version of my favorite macaroni salad in the winter because the chipotle
pepper is so warming.
Servings: 4
2 c elbow macaroni
1 12-oz package extra firm silken tofu
1 chipotle pepper in adobo sauce
1 large red bell pepper, diced small
1 c cooked black beans, rinsed and drained
1 c fresh or frozen corn
1 medium red onion, diced
Zest and juice of 1 lime
1/4 c chopped cilantro
1 tsp toasted, ground cumin seeds
Sea salt and black pepper to taste
1. C
ook the macaroni according to package directions. Drain and rinse with cold
water to cool.
2. P
uree the silken tofu with the chipotle pepper in a food processor or blender until
smooth and creamy. In a large bowl, combine the cooled macaroni, the pureed tofu
mixture, black beans, corn, red onion, lime zest and juice, cilantro and cumin.
Season with salt and black pepper.
3. Chill for at least 2 hours.
By Del Sroufe

Pear Infused Rice Salad

Servings: 6 c 1-inch ginger stem pulverized
2 1/2 c vegetable broth 2 c frozen organic mixed vegetables
1 c brown rice 1 can well rinsed and drained black
2 large pears; ripe, but not yellow; beans or sesame ginger infused tofu cubed
avoid hard green pears 2 tbsp tamari or coconut aminos
1 large sweet onion diced 1/4 - 1/2 c fat free pear balsamic dressing
1. P
lace vegetable broth and rice in a saucepan. Bring to a boil; cover and simmer for 20-
30 minutes, until all liquid is absorbed.
2. While the rice is cooking peel, core and dice pears.
3. Place a small amount of vegetable broth into a frying pan.
4. Healthy sauté onions and ginger until the onions are translucent.
5. T
hen, put in pear dices with the onions and ginger; frequently stir until caramelized
and browned. Remove pears once they are tender but not mushy, along with onions
and ginger.
6. T
ake remaining vegetable broth and place in carmelized pan and deglaze. Place mixed
vegetables in the frying pan until they are thoroughly cooked.
7. I n a large bowl, place the rice, pear mixture, cooked mixed vegetables and black
beans. Fold in the tamari or aminos and dressing. Mix well.
Tips
1. Can be served warm or cold.
2. You can add natural no sugar pear juice to increase the sweetness.
By Denise Kling-Pelto

Rainbow Kale Salad

Servings: 6 - 8
Salad:
5 c chopped kale
4 c chopped Napa cabbage
1/2 c shredded carrots
1 c diced red pepper
1 c chopped scallions
2 c (1 whole) diced mango
Fresh lime juice
Dressing:
6 tbsp good quality balsamic vinegar
4 tbsp Dijon or spicy mustard
1 1/2 tbsp maple syrup
1 - 2 garlic cloves, smashed and minced, about 1 tbsp
1. C
ut mango and drizzle with some fresh lime juice. This will prevent it from oxidizing
and turning brown. It also makes the flavor pop!
2. P
lace all salad ingredients into a bowl and toss. An alternative would be to massage
some of the greens with some of the dressing to make them softer in texture. If doing
this, add the rest of the ingredients after you rub the dressing into the cabbage and kale.
3. P
lace salad dressing ingredients into a canning jar and shake, or place into a blender
and blend.
4. S
erve salad dressing along-side salad, toss to serve. Remaining dressing keeps well in
the fridge.
By Jessica Meyers Altman

Watermelon Salad With

Cherry Tomatoes And Fresh Mint
Servings: 3
1/2 small watermelon, diced (18oz)
2 c arugula, spinach or mixed greens (4 oz)
1/2 c cherry tomatoes, halved (4 oz)
2 tbsp lime juice
3 tbsp minced fresh mint
Freshly ground black pepper to taste
1. A
dd the watermelon, arugula, cherry tomatoes, mint and lime juice to a large bowl.
Toss well.
2. Chill the salad in the refrigerator for 15 minutes before serving.
3. Plate the salad. Sprinkle on the black pepper.
By Katie Mae

Veggie-Packed Salad Dressing

I love this lean yet hearty and flavourful dressing that is perfect on salad bowls and even
with pasta and rice dishes.
Servings: 10
2 small or 1 medium eggplant (about 600 g, 21 oz)
2 medium or 1 big summer squash (about 600 g, 21 oz)
1 medium carrot (about 100 g, 3.5 oz)
1 tsp garlic powder
1 tsp turmeric
Juice of one medium lemon
Black salt or Himalayan salt and black pepper to taste
Enough water for desired consistency (I ended up adding 2 1/2 c)
A few drops of stevia (optional)
1. F
irst, slice the veggies, and place them on a baking sheet lined with parchment paper.
Bake at 200°C (390°F) for 40 minutes. Let cool a bit.
2. N
ext, add all ingredients into blender. Use a tamperer to push the mass down and get
the juices out of veggies. Process the ingredients until smooth. Add water gradually.
By Nele Liivlaid

PHOTOGRAPHER/STYLIST ON UNSPLASH
PHOTO BY ANNA TUKHFATULLINA FOOD
Strawberry Spinach Salad With

Creamy Poppy Seed Dressing
I make this salad when strawberries are available locally at the Farmer’s market. They are
fresher and more flavorful than those grown out of season and flown across the country
to my local grocer.
Servings: 4
8 c fresh baby spinach (or baby kale)
1 pint fresh sliced strawberries
1 small red onion, thinly sliced
1 carrot grated
Poppy Seed Dressing to taste (recipe follows)
1. Combine all ingredients in a large bowl and toss well.
Creamy Poppy Seed Dressing:
12 oz package firm silken tofu (low fat)
3 - 4 tbsp maple syrup
1/4 c apple cider vinegar
3 tbsp poppy seeds
1 tbsp prepared mustard
1 tsp onion powder
Zest of 1 orange
1/2 tsp sea salt, optional
Pinch black pepper
1. In the bowl of a food processor place all ingredients. Process until smooth and creamy.
2. Store in an airtight container in the refrigerator for up to 10 days.
By Del Sroufe

Creamy Crunchy Potato Salad

Servings: 4 – 6 c Salad Dressing:
1 pkg lowfat silken tofu
Salad Base:
1 tbsp spicy or horseradish mustard
8 medium Yukon Gold potatoes, peeled
1/4 c pickle juice from pickles
and diced 1/4 inch cubes
1 tbsp parsley (fresh is best) chopped
2 green onions chopped
2 stalks of celery chopped Garnishes
2 radishes diced small Paprika to sprinkle on top
1 green pepper diced small (I like the slight 1 - 2 parsley sprigs for garnish
bitter of a green pepper, but you can use
any color you like.)
1/2 c sweet pickles diced small
1. Peel and dice potatoes. Place diced potatoes into a large kettle.
2. C
over the diced potatoes with water (about 1 - 2 inches above the top layer). Bring
to a boil.
3. Simmer for about 15 - 20 minutes. You want them tender, but NOT mushy.
4. While the potatoes are cooking start chopping all the vegetables.
5. Place the vegetables in the bottom of a bowl large enough to hold up to 6 cups.
6. Remove diced potatoes from the stove when tender.
7. D
rain diced potatoes by placing them in a colander and run cold water over them.
(To stop cooking.)
8. Once cooled and drained, place over the vegetables.
9. Take out your blender. Place all the salad dressing ingredients and blend until smooth.
10. Once blended pour about 1/2 on the potato vegetable mixture. Toss without mushing.
11. Add more or all the dressing until you achieve your desired creaminess.
PHOTO BY NATALIA FOGARTY ON UNSPLASH
Roasted Beet And Citrus Salad

Pairing beets with citrus like clementines helps to minimize some of the earthy flavors that
some people do not always enjoy in beets while emphasizing their natural sweetness. For a
variety of color, feel free to use a mixture of red and golden beets, which will only make the
salad that much more beautiful.
Servings: 4
3 medium-sized beet roots, washed well and sliced in half
4 c arugula
4 c baby spinach
4 clementines, peeled and segmented
1/4 c balsamic vinegar
1/4 c prepared yellow mustard
Juice and zest of 2 medium oranges
Ground black pepper to taste
1. P
reheat your oven to 375°F. Place the beets, cut side down, in a baking dish and add
about 1/4 c water. Cover tightly with aluminum foil and place in the oven. Bake for 1 hour.
2. R
emove from the oven, take off the aluminum foil, and allow to cool so that the beets
are comfortable to handle. Using your fingers, gently peel off any of the skin of the
beetroot that may have become loose and peeled away from the beet itself. Dice the
beetroot and place in a large bowl.
3. Add the arugula, spinach, and clementine segments.
4. I n a small bowl, whisk together the vinegar, prepared mustard, orange juice and zest,
and ground black pepper. Pour over the vegetables, and gently stir to combine. Taste
for seasoning, adding more ground black pepper if desired.
5. This salad can be served room temperature, or chilled in the refrigerator before serving.
By Anthony Dissen

PHOTO BY MARKUS SPISKE ON UNSPLASH
Sautéed Tomato And Lentil Salad

This is such a quick and hearty salad to prepare! It works as a lovely side-dish to any meal
and is equally wonderful served warm or chilled. This salad is also a great topping on baked
potatoes, or feel free to serve on a bed of chopped salad greens if desired.
Servings: 4 - 6
4 c cooked lentils (brown, green, or black)
1 large cucumber, diced
4 c cherry tomatoes, sliced in half
Juice and zest 1 lemon
2 tbsp fresh rosemary, chopped
1 tsp dried oregano or 1 tbsp fresh oregano
1 tsp dried marjoram
1/4 tsp salt (optional)
1 c fresh basil, thinly sliced
1. Place the lentils and cucumbers in a large bowl and set aside.
2. P
lace a skillet over medium heat on the stove, and add the tomatoes, lemon zest,
rosemary, oregano, and marjoram. Sauté for about 3 minutes, and then add the
vinegar, lemon juice, salt (if using), and basil. Sauté for about 1 more minute, remove
from heat, and add to the bowl with the lentils and the cucumber.
3. Stir well and serve warm or chilled.
By Anthony Dissen

Timaree’s Refreshing
Mango Lime Dressing
This is one of my very favorite “go-to” dressings to toss with my Crazy Salad (page 30) and
enjoy in the middle of my busy days at work.
Servings: 2 c 1 - 2 garlic cloves, crushed and set aside
1 c frozen mango, thawed 1/2 tsp mustard powder
1/3 c apple cider vinegar Generous handful of fresh cilantro or parsley
Zest of 1 lime 1 - 2 tbsp flax seeds (optional)
Juice of 2 - 3 limes (~1/3 c) 1/4 c white beans, cooked
1-inch piece of ginger root (or canned - drained, and rinsed)
1/2-inch piece turmeric root 1 Medjool date (if needed for sweetness)
1/4 tsp black pepper 1/2 c water
1. C
hop/press/mince garlic and let it sit while you gather the other ingredients. In a
high powered blender, combine all ingredients until very creamy. Add more water if
needed to reach desired consistency. Dressing will last several days in the refrigerator
in a glass jar with a tight-fitting lid.
Tips:
1. Not only does citrus zest add a flavor boost, it can help protect us from skin cancer!
2. F
resh turmeric root is available at the grocery store next to the ginger in the produce
aisle (freezes fabulously, as does fresh ginger!). Dried turmeric powder can be used
instead (1/4 - 1/2 tsp).
3. T
o maximize the cancer-fighting benefits of the garlic, be sure to press or mince your
fresh garlic and let it sit for 5 - 10 minutes before exposing to acid (lime juice and
vinegar) or heating (in other recipes).

Orange Miso Dressing

This Orange Miso Ginger Dressing is deliciously refreshing when paired with a green salad,
pasta, bean salad, or even used as a marinade!
Servings: 4
1/4 c orange juice (juice from 2 oranges)
1/4 c seasoned rice vinegar
2 tsp yellow or white miso
1 tsp maple syrup
1 tsp minced garlic
1 tsp ginger (grated, minced, or dry ground)
1. Place all dressing ingredients in medium bowl and whisk together well.
2. N
ote: I really like to use the jar minced garlic in this recipe because it is milder. Fresh
works well too.
3. Serve on green salad, pasta, wraps or slaw.
By Terri Edwards

COMFORTING WHOLE
SALADS
GRAINS,
ANDBREADS
DRESSINGS
AND POTATOES
Apple-Jicama Slaw
Crispy, crunch, and an absolute delight. Thanks to my sister Kristy for this recipe!
Servings: 4 c
2 - 3 very crisp apples (same or different varieties)
1 small jicama, about equal to the size of one of the apples
2 - 3 small limes, zested and juiced
2 tbsp finely chopped fresh cilantro
1 tsp agave or other whole plant sweetener
1. Cut the cores out of the apples, but do not peel them.
2. Cut all of the thick skin off the jicama.
3. Julienne or matchstick cut the apples and jicama into a large bowl.
4. Add the zest and juice of the limes, then add cilantro.
5. Stir all the ingredients together. Add agave or other whole plan sweetener.
6. Taste and adjust by adding more sweetener, if desired.
By Lani Muelrath

44
COMFORTING WHOLE GRAINS, BREADS AND POTATOES
Potato Gnocchi.....46 - 47
3 Easy Old-Fashioned Biscuits.....55
3
One Pot Pasta For Carb Addicts.....48
3 Crustless Quinoa Quiche.....56
3
Stuffed Baked Potatoes.....49
3 Golden Turmeric Rice.....57
3
RECIPES
Potato Spinach Balls.....50 - 51
3 Two Potato Kugel.....58
3
Lime Cilantro Brown Rice.....52
3 Crispy, Oven Baked, Fat Free
3
Baked Steak Fries.....53
3 French Fries.....59
Petite Soda Bread.....54
3
COMFORTING WHOLE GRAINS, BREADS AND POTATOES 45

Potato Gnocchi
Who doesn’t love gnocchi? Soft, plump, pillowy potato dumplings that hold a sauce well.
Simple, nutritious, comforting, peasant food of yore.
Servings: 4 - 6
Cook time: 5 minutes
1 kilo (2.2 lb) waxy yellow potatoes like Yukon gold or yellow Finn
For traditional gnocchi: about 2 c white whole wheat flour
For gluten-free gnocchi: 1 c chickpea flour + 1 c tapioca flour
1 pinch sea salt (optional)
Tools Of The Trade:
1. W
hile not essential, these kitchen tools will help you create superior gnocchi: digital
kitchen scale, potato ricer, bench scraper, gnocchi board, rolling pin or large dowel.
2. P
lace unpeeled potatoes in a pot covered with cold water. Bring to a boil, lower to a
simmer and cook until a fork can penetrate (30 - 40 minutes, depending on potato
size). Don’t overcook or they will be waterlogged.
3. Drain and immediately rice the potatoes (with the peel on) onto a large cutting board.
4. W
hile they’re steaming, incorporate the flour(s) and salt, if using, with a fork and as
soon as possible with your hands, until all the flour(s) have been incorporated.
46 COMFORTING WHOLE GRAINS, BREADS AND POTATOES

Potatoe Gnocchi Continued

5. Knead the dough for 3 - 4 minutes or until homogeneous and smooth.
6. W
ith a rolling pin, flatten into a rectangle, 3/4 inch high. Slice in 3/4 inch strips.
Roll each out into snakes. Cut into 3/4 inch length dumplings. For their classic
ridges which capture and hold sauce best, roll over a grooved gnocchi board or a
reeded gnocchi basket. The alternative that is in most cook’s kitchens; a fork. Cook
immediately or freeze for later use.
7. F
or classic boiled gnocchi, boil in an abundant pot of water, salted to taste. Add the
gnocchi all at once. Stir gently. Once the pot returns to a boil, the gnocchi will begin
to rise to the surface. Cook for an additional 3 minutes, skimming off the foam as
it accumulates, and test for doneness. Drain with a slotted spoon, sauce and serve
immediately. Buon divertimento!
By Cathy Katin Grazzin

PHOTO BY JASON BRISCOE ON UNSPLASH
One Pot Pasta For Carb Addicts

This is a “perfect pasta” with a twist.
Servings: 1 - 2
3 zucchini, spiralized
3 - 5 roma tomatoes, diced
1 c garbanzo beans
1/2 c artichoke
1/4 c capers
1/2 c red onion chopped
1 c shitake mushrooms
1. L
ightly sauté all ingredients in a pan for 4 minutes and enjoy warm. This will preserve
the nutrients in the vegetable and keep them crunchy.
By Chelly

Stuffed Baked Potatoes

One of my favorite ways to enjoy potatoes – scooped out, mashed and stuffed back into the
skins for a super crunch on the outside, and twice-baked pure creamy goodness on
the inside.
Servings: 2
2 large Russet or Yukon gold potatoes, about 8 oz. each
1/3 c non dairy milk, plain, unsweetened
4 tbsp no-oil-added hummus
1 c cooked vegetables, chopped (onions, broccoli, cauliflower, etc.)
1/2 tsp hot sauce
1/2 tsp kosher salt (or to taste)
1. P
reheat oven to 375°F. Prepare potatoes for baking by washing well, and
poking several times with a fork or knife for steam to escape during baking.
2. B
ake for approximately one hour, or until fork tender. Remove from oven and
allow to rest until cool enough to touch. Slice potatoes lengthwise.
3. S
coop insides of potatoes into a bowl, being careful not to tear the skins. Leave a
small rim of potato intact for support.
4. Lay the hollowed out potato shells on a baking sheet.
5. M
ash the potato flesh in a bowl along with the remaining ingredients, combining
thoroughly. Spoon mixture back into the potato shells evenly until each half is
rounded and almost overflowing. Pop them back into the oven, and bake until
heated all the way through, approximately 15 minutes. Remove from oven, and
serve immediately.
By Vicki Brett-Gach

Potato Spinach Balls

These little potato spinach balls are a life-saver. Great for appetizers, gatherings, a light lunch
or served with dinner. I love them and hope you do too!
Servings: 18 - 20 balls
3 large potatoes - chopped in chunks
1 tbsp basil - chopped
2 tbsp parsley - chopped
2 tbsp green onions - sliced
3 garlic cloves - minced
3 c packed fresh spinach - roughly chopped
3 tbsp water or vegetable broth
Optional: salt and pepper to taste
2. C
ut potatoes into chunks, place in a pot, cover with water, add a pinch of salt. Bring to
a boil. Boil 6 minutes or until a knife can easily pierce, but not overly done.
3. W
hile the potatoes are coming to a boil, add 3 tbsp of water or vegetable broth to
a pan, add the spinach and garlic. Cook for a few minutes over low heat until the
spinach is soft. Set aside.
4. Drain the potatoes, add to a big bowl and mash, leaving some chunks.

Potato Spinach Balls Continued

5. P
ress or drain any extra water from the spinach, add the spinach and garlic to the
potatoes, along with the chopped basil, parsley, green onions and nutritional yeast. If
using salt and pepper add it here. Mix until well combined.
6. O
nce cool enough to handle, with wet hands take a heaping tbsp in your hand,
squeeze it together, roll into a small ball about the size of a golf ball, place on a
parchment lined baking sheet, silicone mat or slightly greased baking sheet. Repeat
until done.
7. B
ake for 30 - 35 minutes until golden, going longer increases crispy exterior. They’ll
have a golden slightly crisp outside with a nice soft inside.
8. Dijon Dipping Sauce:
1 tbsp seeded Dijon mustard
1 tbsp regular Dijon mustard
2 tbsp maple syrup or agave
9. Mix together, taste, adjust as desired and serve! Can add hot sauce or other flavors.
By Christa Clark

Lime Cilantro Brown Rice

This recipe comes together in minutes and is fantastic next to spicy black beans or in a
collard wrap!
Servings: about 3 c 1 tsp lime zest + 2 tbsp
1/2 c scallions (green onions), lime juice (2 limes)
finely chopped white & green parts 3 tbsp cilantro, fresh finely chopped
1 jalapeno pepper, finely diced 3 c brown rice, cooked
(2 tbsp, more to taste) (from 1 c uncooked brown rice)
1 - 2 garlic cloves, minced/pressed
2 tbsp vegetable broth or
tomato juice
1. S
auté scallions, jalapeno and garlic in broth or tomato juice for 2 - 3 minutes. Stir in
remaining ingredients, being sure to zest the lime before squeezing and warm the
rice, if cooked earlier, before combining with other ingredients.
Tips:
1. P
epper options: Try a Habanero if you like it really hot, a Serrano if you like it just
a bit spicier, or a half of a Poblano or Pasilla pepper, depending on the size, if you like
it mild.
2. T
o maximize the health benefits of the garlic, be sure to press or mince your fresh
garlic and let it sit for 5 - 10 minutes before heating or adding acidic ingredients (like
the vinegar in the dressing recipe).
3. A
lways zest citrus with a microplane (one of my favorite cooking tools) BEFORE
squeezing the fruit for juice.
4. A
ny cooked whole grain can be substituted for the brown rice, including quinoa,
farro, buckwheat or bulgur. You could also make it with a riced cauliflower!

Baked Steak Fries

These oven-baked delights are so crispy you will not believe they are actually roasted without
oil! Bonus: A great use for leftover baked spuds.
Servings: 4
4 large russet potatoes, baked and thoroughly chilled
1 tbsp chili powder
1 tsp garlic powder
1/2 tsp sea salt, plus more as needed
1. P
reheat the oven to 400°F. Line a large, rimmed baking sheet with unbleached
parchment paper. Cut each potato into 10 - 12 thick wedges. Arrange the potato
wedges in an even layer on the prepared sheet. Sprinkle with the chili powder, garlic
powder and salt. Bake for 30 - 40 minutes or until very crispy and golden. Let cool
5 minutes, and season with more salt, to taste. Serve with catsup
on the side, if desired.
By Laura Theodore

Petite Soda Bread

If you want to serve homemade bread for breakfast, lunch or dinner, but are short on time,
this soda bread is the perfect solution.
Servings: 4
1/2 c plus 1 tbsp water, plus more as needed
1/2 c non dairy milk
2 tsp freshly squeezed lemon juice
2 c plus 4 tsp whole wheat flour
1 tsp baking soda
1/4 tsp sea salt
1/2 c raisins
1. P
reheat the oven to 450°F. Line a medium-sized baking sheet or pizza pan with
unbleached parchment paper.
2. P
ut the water, non dairy milk and lemon juice in a small bowl and stir to combine. Let
the mixture stand for 5 - 10 minutes to make a light vegan “buttermilk.”
3. M
eanwhile, put 2 c of the flour, baking soda and salt in a large bowl and stir with a
dry whisk to combine. Pour the “buttermilk” into the dry mixture and stir with a large
spoon to combine, forming a soft dough. Gently fold in the raisins. Do not overmix.
4. T
urn the dough out onto a surface dusted with 3 tsp of flour. Lightly knead for
30 seconds or so. Avoid overworking the dough.
5. S
hape the dough into a round disk-shaped loaf and gently place it on the prepared
pan. Sprinkle the remaining 1 tsp of flour over the top of the loaf. Cut a deep “X” in
the top of the loaf with a sharp knife.
6. B
ake for 10 minutes. Decrease the oven temperature to 400°F. and bake for another
25 - 30 minutes, or until the top is firm and crusty. Put the bread on a wire rack to
cool for 10 - 15 minutes before slicing. Serve warm.
By Laura Theodore

Easy Old-Fashioned Biscuits

These are perfect with soups, stews or with a bit of jelly on special occasions.
Servings: 8 - 10 biscuits
1 c white whole wheat flour
3/4 c oat flour
1/2 tbsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 c applesauce (chilled if possible)
3/4 c unsweetened milk substitute of your choice
2. Cover a baking sheet with parchment paper.
3. Combine dry ingredients.
4. Add the applesauce and stir with a fork until it looks crumbly .
5. Add the milk substitute, stir in with a fork. Do not overmix.
6. Turn dough out onto a floured surface and knead eight to 10 times.
7. Roll the dough to an inch thick and cut with biscuit cutter about two inches in diameter.
8. Bake for about 10 minutes depending on your oven. Don’t overcook!
By Lauren Bernick

Crustless Quinoa Quiche

Make ahead in bite sized portions or as a casserole for a great brunch or dinner!
Servings: 8 1/2 c minced celery
3 c cooked quinoa 1 1/2 c peeled, chopped sweet potato (8 oz)
1/2 c almond milk + 2 tbsp 1 tsp kosher/sea salt
1 tbsp baking powder 1 tbsp dried oregano, or 3 tbsp fresh
8 oz blanched kale 1/3 c fresh parsley
1/2 c minced red onion 1/4 tsp black pepper
1. S
oak 2 c quinoa for 4 - 8 hours, rinse and drain. Place in pot with 4 c water, bring to
boil, reduce to simmer and cook until water is absorbed or quinoa is tender, about 10
minutes (check taste after 10 minutes, if done, drain out extra water). You will have
left over quinoa, so use for salads throughout the week.
2. Preheat oven to 375°F. Mix flax meal and water and let sit.
3. B
lanch kale in boiling water, drain, and rough chop. Then combine kale, onion, celery,
potato, and seasoning into a food processor, and pulse until combined.
4. I n a large bowl, add quinoa, almond milk, flax eggs, and processed veggie mixture,
stir until combined.
5. P
our mixture into a smallish baking pan, about a 7 x 12 inch, or whatever seems to fit
your amount.
6. T
o make appetizer-sized portions, use cookie scoop and place balls onto parchment
paper. Cook these for about 20 minutes until balls brown slightly up and become
somewhat firm (enough that they hold together).

PHOTO BY ANDY HYD ON UNSPLASH
Golden Turmeric Rice

I’ve always considered raisins and rice to be perfect taste companions. This simple recipe
brings the combination to dinner, spicing it up with nutritious turmeric powder. The addition
of chickpeas creates a robust presentation, a filling main dish.
Servings: 6 - 8
2 c short-grain brown rice
1 (15 oz) can chickpeas (about 2 c), rinsed and drained
2 tsp turmeric powder
1/3 c raisins
1/2 tsp salt
4 c water
1. P
lace all the ingredients in a 1 1/2 qt or larger rice cooker, stir, place the lid on the
cooker, and cook according to your model’s instructions.
2. Serve immediately.
By Lani Muelrath

Two Potato Kugel

Servings: 8 1 bay leaf
2 lbs russet potatoes, peeled and julienned 3 garlic cloves, minced
1 large or 2 medium sweet potatoes, peeled Salt and pepper, to taste
and julienned 5 tbsp meal (optional)
2 1/2 c low-sodium vegetable broth 2 tbsp veggie broth
1 tbsp dill 1/2 - 2/3 c curly parsley, minced
1/2 tbsp dried thyme
1. P
reheat oven 425°F. Line a large casserole pan with parchment paper and
keep lid aside.
2. In a colander, press the russet potatoes with your hands to release any water.
3. M
eanwhile, make your stock. In a medium pot, combine the vegetable broth, dill,
thyme, bay leaf, garlic, salt and pepper and bring to a simmer over medium heat.
Allow to simmer for 15 minutes.
4. Remove from heat and, if using, whisk in the matzo meal.
5. L
ayer your potatoes in the prepared casserole pan. I use half white potatoes, half
sweet potatoes, then the final half of white and sweet. Pour the warm broth over the
potatoes, removing the bay leaf.
6. 1 tbsp of vegetable broth over the top, cover and bake for 30 minutes.
7. R
emove from oven, remove the lid and drizzle the top with the second tbsp of
vegetable broth.
8. Lower the temperature to 400°F and bake, uncovered, for 25 more minutes.
9. Sprinkle the top with parsley, serve and enjoy!
By Marla Rose

Crispy, Oven Baked,

Fat Free French Fries
Crispy, oven baked, fat free french fries. You’ve never had baked french fries this good.
The secret is in the shaking - go ahead and shake things up!
Servings: 3 - 4
7 - 8 potatoes (small - medium)
1 tbsp flour
1 tsp garlic powder
1 tsp onion powder
1 tsp paprika
1 tsp chili powder
Salt and pepper to taste
1. Clean and slice potatoes into fairly thick french fries 3/4 - 1 inch thick.
2. Add to pot of cold water (enough to cover) and bring to boil.
3. Boil for 5 minutes.
4. Preheat oven to 425°F and line cookie sheet with parchment paper.
5. After boiling, drain potatoes and place back into pot.
6. Add all seasonings, cover, and shake to distribute.
7. Spread evenly on cookie sheet and bake for 20 - 25 minutes.
By Chuck Underwood

60
SAUCES, DIPS, SALSA AND SPREADS
3 White Bean And Artichoke Dip.....62 3 Festive Fruit Salsa.....68

3 Best Ever Fat Free Vegan Gravy.....63 3 Corn And Black Bean Salsa.....69
3 Hearty Bolognese Sauce With Tempeh 3 Chunky Apple Spread.....70
And Sun-Dried Tomatoes.....64 Mia’s Berry Compote.....71
RECIPES
3
3 Roasted Red Pepper Hummus.....65 3 Lemony Beet Hummus.....72
3 Low Fat Chipotle Ranch Sauce.....66
3 Cranberry Sauce With
Dates And Oranges.....67
SAUCES, DIPS, SALSA AND SPREADS 61

White Bean And Artichoke Dip

Looking for a fast, healthy appetizer for game day this weekend? Make this simple white
bean and artichoke dip. Just a few ingredients, it makes a great dip or sandwich spread for
the week! Oil Free!
Servings: 6
1 - 14 oz can cannellini beans, rinsed and drained
1 - 14 oz can artichoke hearts
2 - 3 tbsp fresh lemon juice
2 garlic cloves, minced
1/4 tsp sea salt or to taste
1/2 tsp cayenne pepper
Fresh basil, chopped
1. Cover and set for a few hours.
2. Top with basil or as you like it for presentation.
TIP:
1. This dip makes a great stuffing for banana peppers.
62 SAUCES, DIPS, SALSA AND SPREADS

Best Ever Fat Free Vegan Gravy

An easy, rich vegan gravy mix that literally takes minutes to prepare. Low in fat and sodium,
this will be your go to gravy mix from now on.
Servings: about 2 c
1/4 c whole wheat flour
1 tsp onion powder
1/2 tsp garlic powder
1/2 tsp black pepper
2 c low sodium vegetable broth
2 tbsp low sodium soy sauce
1/2 tsp prepared yellow mustard
1. Toast dry ingredients over low heat until aromatic.
2. Slowly add veggie broth, whisking to remove any clumps.
3. Add soy sauce, mustard, and stir to combine.
4. Simmer on medium-low heat until bubbly and thickened.
By Chuck Underwood

Hearty Bolognese Sauce With

Tempeh And Sun-Dried Tomatoes
Servings: 6 c
1/2 onion, finely diced
1 carrot, finely diced
5 cremini mushrooms, finely diced
8 oz eggplant, finely diced
8 oz tempeh, crumbled
1 c sundried tomatoes, minced
1/4 c red wine vinegar
1 c low sodium vegetable broth or water
1 tsp dried oregano
1 tsp dried thyme
12 oz tomato sauce or strained tomatoes, no salt added
1. I n a large sauté pan or skillet over medium heat, add the onion, carrot, mushrooms,
and eggplant. Sauté for a few minutes.
2. A
dd the tempeh, garlic, sundried tomatoes, red wine vinegar, vegetable broth, tomato
sauce, and dried herbs. Stir well to combine, cover, and simmer for 10 - 12 minutes,
until the eggplant is soft. Stir occasionally for even cooking and to prevent veggies
from sticking to the pan. If the sauce becomes too thick, add more wine or water.
3. Serve over whole grain or legume pasta, or spiralized vegetables.
Chef’s Note:
1. To save time, you can finely dice your ingredients using a food processor, with either
the S-blade or the grating blade.
By Katie Mae

Roasted Red Pepper Hummus

This oil-free hummus with roasted red pepper requires only a handful of ingredients and a
few minutes to make.
Servings: about 2 c
1-15 oz can chickpeas/ garbanzo beans, or 1 1/2 c fresh cooked
1/4 c vegetable broth
1/2 c roasted red peppers, drained, packed in water, not oil
3 green onions
1/4 c lemon juice
3 cloves garlic, peeled
1 tsp ground cumin
1/4 tsp salt (or to taste preference)
1. If using canned beans, drain and rinse them first.
2. P
lace chickpeas, roasted red peppers, green onions, lemon juice, tahini, garlic,
vegetable broth, cumin, salt, and pepper in a blender or food processor.
3. B
lend until smooth. I like to leave mine a little chunky. The longer blended, the
smoother it will be.
4. S
erve with sliced vegetables like carrots, cucumbers, broccoli, celery, bell peppers,
and pita bread. It is also excellent as a sandwich or wrap spread. Store in the
refrigerator in a covered container up to 10 days.
By Terri Edwards

Low Fat Chipotle Ranch Sauce

Servings: 4
Chipotle Sauce
1/2 c low fat mayo (see recipe below)
1/2 - 1 whole chipotle in adobo sauce
2 tsp lime juice
1 tsp sugar (date sugar has lowest glycemic)
1/2 tsp paprika
1 tsp salt
1/2 tsp garlic powder
Pinch cumin
Low Fat Mayo
1 lb silken tofu
1 tbsp sugar (date has lowest glycemic)
1 tbsp lemon juice
1 1/2 tbsp Dijon mustard
1/4 tsp sea salt
1. C
hipotle Sauce: Place all ingredients in blender and blend until smooth. Serve with
your favorite vegetables and/or potatoes.
2. L
ow Fat Mayo: Place all ingredients in blender and blend until smooth. You will use
1/2 c of this mayo recipe in the Chipotle Sauce. Store the rest for up to 1 week and use
as desired.
By Terri Edwards

Cranberry Sauce With

Dates And Oranges
Servings: about 2 c
8 Medjool dates pitted
Juice from 1 orange
1/4 c water
1 (12-ounce) bag fresh cranberries (about 2 1/2 c)
1 tbsp orange zest
1. Soak the dates in the orange juice for a few hours or overnight.
2. In a high-powered blender or food processor, blend the dates with the juice and the water.
3. P
ut the date mixture in a large pot with the cranberries. Cook over high heat for
5 minutes, then reduce the heat to low and cook for about 15 minutes. Add more water
as needed so the mixture stays liquid though dense, like thick, chunky applesauce.
Remove from the heat.
4. Let cool and store in the refrigerator.
5. S
erve as you would any cranberry sauce: with holiday dinners, or on cooked whole
grains, mashed potatoes, your morning oatmeal, or to spice up a sandwich.
Tips
1. T
his sugar-free version of a holiday favorite has been a hit 100 percent of the times
that I’ve served it, and has been one of my most popular recipe downloads.
2. B
uy extra cranberries when they are in season and store them in the freezer so that
you can make this all year long.
3. It’s great for topping oatmeal and pancakes, or spread in sandwiches.
By Lani Muelrath

Festive Fruit Salsa

Servings: 6 c
1 apple, cored and chopped small
1 c strawberries, stemmed and chopped small
2 kiwi, peeled and chopped small
1/2 pineapple, peeled, cored and chopped small
1 c grapes, chopped small
2 small container blueberries
1 c pomegranate arils
2 tbsp fruit spread/no sugar added jam, any flavor
(Optional) 1 - 2 tbsp flavored liqueur
1. Put all ingredients in a large bowl and mix together well.
2. Serve with no fat/low-fat crackers or chips.
By Debra Walter

Corn And Black Bean Salsa

Servings: 6 - 8
2 (15 oz) cans black beans, rinsed and drained, or 3 c cooked black beans
1 (12 oz) bag frozen corn, thawed, or 2 c fresh corn
2 roasted red bell peppers, diced
1 large tomato, diced
1 small red onion, diced
1 jalapeno pepper, seeded and minced
1/2 c chopped fresh cilantro
Grated zest 1 lime
Juice 2 limes
2 tsp ground cumin
Sea salt, to taste
1. Combine all the ingredients in a large bowl and mix well.
2. Store in an airtight container in the refrigerator for up to 4 days.
By Del Sroufe

Chunky Apple Spread

My husband has a real sweet tooth. He plasters this on pancakes, waffles and oatmeal.
Servings: 6 - 8 c
3 lbs golden delicious apples (for perfect sweetness)
1/2 c water
1 tbsp cinnamon
1/2 tsp nutmeg
1. P
eel and core the apples, and slice if you want a chunky topping/butter. (Alternatively,
you can leave peelings on and run finished topping/butter through a blender.). Turn
slow cooker on high setting for the first 2 hours, then low for 2 hours. Pour 1/2 c water
into the slow cooker, and add apple slices. Sprinkle cinnamon and nutmeg over spread
and mix well.
Tips:
1. Keeps in the refrigerator for 2 weeks.
2. Works with any dish that welcomes apples.

Mia’s Berry Compote

This sweet combination brings out the best flavors in each fruit and is my daughter’s favorite
way to top our homemade waffles, French toast and pancakes!
Servings: 2 c
1 - 2 c fresh or frozen berries (or thawed if frozen)
2 ripe nectarines, peaches or other fruit - rinsed, patted dry and diced
1/4 - 1/2 of a fresh orange (squeeze 1 - 2 tbsp juice)
1 tsp arrowroot (or cornstarch)
Cinnamon, ground
1. D
issolve the arrowroot (or cornstarch) in the fresh juice, in the bottom of the
saucepan (do this BEFORE heating the pan). Add the berries and nectarines and then
heat just until boiling, so that mixture will thicken. Add cinnamon and stir through.
This compote will keep in the fridge for several days or in the freezer for several
months.
Tips:
1. A
ny berries will do! Use blackberries, raspberries, blueberries, mulberries,
or a combination.
2. If stone fruit is not in season, this compote is delicious made with apples or pears!

PHOTO BY NICK COLLINS ON UNSPLASH
Lemony Beet Hummus

I created this recipe to find a way for my family and I to enjoy the many benefits that beets
have to offer. We enjoy it as a dip, in wraps and Buddha bowls, and as a sandwich spread.
Servings: about 2 c
1 medium beet, roasted (may also buy pre-cooked beets)
1 can chickpeas, drained and rinsed, but first reserving 4 tbsp of aquafaba
(the liquid in the can)
2 cloves garlic, minced
3 tbsp lemon juice (approximately the juice of one lemon)
1/2 tsp lemon zest
1/2 tsp ground cumin
1/2 tsp ground coriander
1/4 tsp sea salt (optional)
Black pepper to taste
1. C
ombine all ingredients in a food processor (or blender). Pulse to mix ingredients,
then process until smooth, stopping to scrape down the sides as necessary. If desired,
with the processor running, slowly pour in reserved aquafaba until reaching the
desired consistency.
By Michele Gallo

VEGGIE SIDES
BREAKFAST
Stuffed Mushroom Caps.....74

3
Texas Caviar.....75
3
Chili Maple Brussels Sprouts.....76
3
Pinto Beans In A Flash.....77
RECIPES
3
3 Red Cabbage Sauté.....78
3 BBQ Cauliflower Wings.....79
3 A ir Fried Tofu With
Italian Seasonings.....80
VEGGIE SIDES 73
VEGGIE SIDES
Stuffed Mushroom Caps

Servings: 36 appetizers
1 1/2 lbs of cremini mushrooms (that’s the baby portabellas)
1/2 c finely diced red pepper
1/2 c finely diced red/white onion
1 1/2 c bread crumb of choice, or add in almond meal or rice to help veggies bind (can
grind up bread in a food processor to make your own and avoid pre-packaged bread
crumbs with preservatives/oils - took me 4 pieces of no oil prepared whole grain
bread, and I had leftovers)
3/4 tsp salt
3/4 pepper
3/4 thyme
Water to prevent sticking
1. W
ipe clean the mushrooms, and de-stem. Finely chop up enough of the stems to
equal 1 1/4 c.
2. Heat pan, add onions and sauté until golden, adding in water or broth to prevent sticking.
3. A
dd peppers, mushrooms, breadcrumbs/almond meal (if using) and seasonings, and
sauté until softened.
4. Place mushroom caps on a cookie sheet and add filling to mushroom caps.
5. H
eat oven to 350°F and bake for about 15 minutes, until they look softened, and the
bread-crumbs, almond meal or rice have browned slightly. If a more crunchy top is
desired, place under broiler for 2 - 3 minutes (be careful not to burn).
74 VEGGIE SIDES
VEGGIE SIDES
Texas Caviar
Servings: 15
Caviar:
1 - 15 oz can pinto beans (or 1 3/4 c cooked beans)
1 - 15 oz can black eyed peas (or 1 3/4 c cooked beans)
2 c fresh or frozen corn (raw), if frozen, thaw by running water over and strain
1 - 15 oz can diced tomatoes or 2 c fresh chopped tomato
4 oz pimentos - drained
1 large chopped red/orange or green pepper - about 2 c
1 c scallions, chopped or 1/2 c minced red onion
1/2 c chopped parsley/fresh minced basil or cilantro, or combo
1. D
rain and rinse beans. If using canned, add corn, pimentos, tomatoes (with juice),
peppers, scallions, and basil/parsley and place in a medium sized bowl.
Sauce:
1/2 c apple cider vinegar plus 2 tbsp
2 tbsp maple syrup
2 garlic cloves
1/2 tsp kosher salt
1 tsp ground pepper
1. Bring sauce ingredients to a boil in a pot and pour over caviar ingredients.
2. Mix well.
3. C
hill overnight. Best the next day. Serve with chips, fresh scooping veggies, or topped
on some greens for a great salad!
VEGGIE SIDES 75
VEGGIE SIDES
Chili Maple Brussels Sprouts

Just three ingredients makes this an easy side dish to serve any time of year and is ready for
the oven in less than five minutes.
Servings: 4
24 oz Brussels sprouts, washed, trimmed and cut in half
2 tbsp maple syrup
2 tsp chili powder
1. P
reheat the oven to 375°F. Line a large, rimmed baking pan with unbleached
parchment paper.
2. P
ut all of the ingredients in a medium-sized bowl. Toss gently until the Brussels
sprouts are evenly coated. Spread the Brussels sprouts in an even layer in the
prepared pan. Roast for 30 - 35 minutes, or until soft and golden brown around the
edges, turning once while cooking. Serve warm.
By Laura Theodore
76 VEGGIE SIDES
VEGGIE SIDES
Pinto Beans In A Flash

Beans are superfoods packed with nutrients that provide improved vascular health.
Servings: 6 - 10
1 lb bag of dry pinto beans, or 2 1/2 c
1 c salsa
1 tbsp chili powder
1 tbsp cumin
1. R
inse the beans and place them in an electric pressure cooker with 6 c of water, and
then place the lid on.
2. S
et the pressure cooker on manual for 45 minutes at high pressure. Check that the
steam release handle is set to ‘sealing’. This step will take approximately 1 hour.
3. A
fter the 45 minutes are done, let the pressure cooker sit unopened to allow the
pressure to decrease naturally for 10 minutes. At this time, turn the release valve to
'venting' to release the remaining steam, then open the lid after the valve pin drops.
4. W
ith an immersion blender or a potato masher, mash a small amount of the beans
(approximately 1/2 c) to thicken the bean broth.
5. Add the salsa, chili powder, and cumin. Mix well.
By Jeannie Hudkins
VEGGIE SIDES 77
VEGGIE SIDES
Red Cabbage Sauté

Red Cabbage Saute is not only nutritious and delicious as a side dish, it is also a great salad
topper with a naturally sweet taste.
Servings: 3 - 4
1 red onion
1/3 red cabbage head
1 tbsp brown rice vinegar
1/8 tsp salt (a small amount of salt helps pull water out of the cabbage for
fermentation to occur)
1. Cut red onion into thin slices.
2. Sauté red onion in small amount of water for five minutes, adding water as necessary.
3. W
hile onion is cooking, cut red cabbage into long, thin strips. Add cabbage to pan
with onion.
4. Add brown rice vinegar and salt. Stir.
5. Cook on low for 25 minutes.
By Jeannie Hudkins
78 VEGGIE SIDES
VEGGIE SIDES
BBQ Cauliflower Wings

Servings: 15 - 20 florets 1 tsp smoked paprika
1 1/2 c whole grain flour or Salt & pepper to taste
all-purpose gluten free flour 1 3/4 c plain, non dairy milk
4 tbsp nutritional yeast 1 3/4 c plus 2 tbsp of your favorite no oil
1 tsp cumin powder BBQ sauce, divided
1 tsp garlic powder 1 small head of cauliflower, or around 15 - 20 florets
1. Preheat the oven to 450°F. Line a baking sheet with parchment paper.
2. In a large, wide bowl, whisk together the dry ingredients.
3. Mix together the non dairy milk and 2 tbsp of BBQ sauce.
4. Pour into dry ingredients and mix until thick and smooth.
5. U
sing tongs, dip the florets in the batter until all florets are coated and place them on
your lined baking sheet.
6. Bake for 25 minutes.
7. Remove from the oven and lower the temperature to 400°F.
8. U
sing tongs again, dip the baked florets into a bowl of the remaining BBQ sauce,
dredging until coated and place back on the baking sheet.
9. Bake for an additional 20 minutes.
10. Remove from the oven, and sprinkle with a little salt.
11. Allow to cool briefly.
12. Serve and enjoy!
By Marla Rose
VEGGIE SIDES 79
VEGGIE SIDES
PHOTO BY NADINE PRIMEAU ON UNSPLASH
Air Fried Tofu With Italian Seasonings

Servings: approximately 6 ½ tbsp Italian seasoning
1 - 14 oz block of extra firm tofu (low fat) ½ tsp granulated garlic
½ tsp granulated onion
Marinade: Pinch cayenne pepper (optional)
2 tbsp Coconut Aminos Black pepper to taste
(or low-sodium Tamari)
2 tbsp aquafaba (the liquid from a
can of chickpeas, preferably no-salt added)
1. D
rain the tofu; then press it. Use a tofu press, OR wrap tofu in clean dish/paper
towels and set on a plate. Cover with more towels and another plate, and then place
a weight, such as a cast iron pan or canned beans, on top of it for 30 - 60 minutes.
There are also several types of tofu presses available.
2. M
ix the marinade ingredients in a gallon zip-style plastic bag or a shallow dish with a
rim that will allow you to spread the cubed tofu out in a single layer.
3. After the tofu has been pressed, slice the tofu crosswise into six planks, eight cubes each.
4. A
dd the tofu to the marinade and make sure all pieces are covered. Marinate the tofu
in the refrigerator for 2 hours, stirring occasionally.
5. P
lace the tofu into the air fryer, being careful not to overcrowd it or it will not crisp up
on the outside. Depending on the size of your air fryer, cook it in at least two batches.
6. S
et the air fryer to 390°F and cook for 5 minutes, then carefully turn the tofu over
and air fry for another 3 - 5 minutes until golden brown on the outside. Air fryers vary
tremendously so cooking times will vary.
7. N
ote: If you don’t have an air fryer you can bake them in the oven at 400°F for
15 minutes, then carefully turn the tofu over, add more marinade and bake for
another 10 - 15 minutes.
By Michele Gallo
80 VEGGIE SIDES
SOUPS AND STEWS
3 Sweet Potato Quinoa Chili.....82 3 Red Lentil And Black Bean Soup.....90
3 Easy Vegetable Soup.....83 3 One Pot Vegan Minestrone Soup.....91
3 Veggie Stew And Mashed Potatoes.....84 3 Hinona Kabu Miso Soup.....92
3 Three Bean Michigan Cherry Chili.....85 3 A Tuscan Minestrone.....93
RECIPES
3 One Pan Lentil, Potato And 3 Quick Red Lentil Curry Soup.....94
Spinach Curry.....86 3 Portuguese Calde Verde Soup.....95
3 Smoky Split Pea Soup.....87 3 Creamy Cauliflower And
3 Shanghai Soup.....88 Portabella Mushroom Soup.....96 - 97
3 Peruvian Quinoa Stew.....89 3 Curried Pumpkin Lentil Soup.....98
SOUPS AND STEWS 81

SOUPS AND STEWS
Sweet Potato Quinoa Chili

Black beans, tomatoes, sweet potatoes, quinoa, red pepper, and onion, all in one dish!
Delicious, filling, and packed with superfoods.
Servings: 4 1 c diced tomatoes
1 onion 1 c vegetable broth
1 red pepper black pepper, to taste
1 tbsp chili powder 1 large sweet potato, cut in cubes and cooked
2 tsp cumin 1/2 c cooked quinoa
1 can or box of black beans
1. Sauté onion and red pepper in water until tender, about 5 minutes.
2. A
dd the chili powder, cumin, black beans, diced tomatoes, vegetable broth, black
pepper, and simmer for about 10 minutes.
3. Add sweet potato cubes and quinoa. Simmer 10 more minutes.
4. U
sing an immersion blender (or a regular blender), blend approximately 1/3 of the
chili mixture to produce a creamy stew-like consistency.
Tip:
1. I f you are able to plan ahead, cook the sweet potato and quinoa a day or two before.
By doing that, the chili comes together very quickly.
2. F
or the quinoa, use 1/4 c dry quinoa and 1/2 c water. Rinse the quinoa before
heating. After water comes to boil, turn heat to simmer and cook covered for
15 minutes. Fluff with fork.
By Jeannie Hudkins
82 SOUPS AND STEWS

SOUPS AND STEWS
Easy Vegetable Soup

This soup comes together fast and easily. It is loaded with phytochemicals and antioxidants,
so you’ll be glowing with good health all day.
Servings: 4 - 10
2 medium-sized russet potatoes, cut into bite-sized pieces
1 onion, chopped
1 red pepper, chopped
2 garlic cloves, minced (optional)
1 - 18 oz can diced tomatoes
4 c vegetable broth
1 package frozen mixed vegetables
1 zucchini, chopped
Black pepper, to taste
Baby spinach (about a handful or two)
1. S
auté potatoes, onion, red pepper, and garlic (if using) in water until tender, about
5 minutes.
2. A
dd the diced tomatoes, vegetable broth, mixed vegetables, zucchini, black pepper,
and simmer for about 25 minutes.
3. Add spinach and stir to wilt. Voila!
Tip:
1. T
his super-healthy soup recipe makes enough for many lunches and dinners
throughout the week. Let the soup cool and then place portions in plastic bags for no-
fuss weekday meals. Super easy, super healthy, super delicious! Serve with a baked
potato for an even-more-filling meal.
By Jeannie Hudkins
SOUPS AND STEWS 83

SOUPS AND STEWS
Veggie Stew And Mashed Potatoes

This is the ultimate in comfort food. It’s warm, filling and delicious. My kids love this meal.
Servings: 3 - 4 2 c of apple cider or juice (go for dark and cloudy)
5 large carrots peeled and 15 oz of vegetable broth or stock
chopped into thick pieces 4 tbsp of white whole wheat flour
4 stalks of celery chopped 1/2 tsp smoked paprika
1 onion chopped 2 tbsp of red wine vinegar
8 oz of sliced mushrooms 2 tbsp of vegan Worcestershire sauce
Half a small bag of frozen green beans 2 tsp of garlic powder
Quarter of a small bag of frozen peas Salt and pepper to taste
A handful of frozen organic corn Mashed potatoes (prepared separately,
for serving)
2. I n a large stew pot or Dutch oven with lid, sauté the fresh vegetables (not the frozen
yet, they go in last) in enough broth or water so they don’t stick, for one minute.
3. Coat vegetables with flour and stir for a minute.
4. P
our in all liquids and the rest of the ingredients from apple cider/juice on down and
bring to a boil, stirring frequently.
5. Simmer for five minutes
6. Throw in frozen vegetables and stir.
7. Cover with lid and transfer to a hot oven and cook for up to 45 minutes.
8. S
erve over mashed potatoes which are just 4 medium to large peeled, cut up and
boiled potatoes, non dairy milk (I prefer oat milk) and salt mixed with a hand mixer
until smooth.
9. The Easy Old-Fashioned Biscuits recipe on page 55 goes well with this.
By Lauren Bernick
84 SOUPS AND STEWS

SOUPS AND STEWS
Three Bean Michigan Cherry Chili

Servings: 4 - 6 2 tbsp chili powder
1 medium red onion - diced 1 tbsp ground cumin
1 large red bell pepper - diced 1 tsp oregano
1 - 2 average jalapeño - finely diced 1/2 tsp salt (optional) (or more to taste)
4 medium garlic cloves - 1/2 tsp black pepper
minced or pressed 1/2 tsp paprika
3/4 c pureed frozen Michigan cherries 1/2 tsp smoked paprika
(alternately black cherries or strawberries) 1/4 tsp cayenne pepper (optional)
2 medium dates - as a sweetener 1/2 c strongly brewed coffee (may
(If you prefer a sweeter chili, alternately want to use decaf it it’s an evening meal!)
you can use agave syrup, date sugar, or 1 - 15 oz can red kidney beans -
brown rice syrup) drained and rinsed
1 c water - less if you prefer a thick chili 1- 15 oz can black beans -
(or more as needed) drained and rinsed
2 - 15 oz cans diced tomatoes - 1 - 15 oz can garbanzo beans -
including liquid contents, don’t drain drained and rinsed
1 - 6 oz can tomato paste 1 c frozen or canned corn (optional)
1. Dice onion and pepper. Finely dice jalepeno, press or mince garlic.
2. I n a large pot, water saute onion, garlic, jalapeno pepper, and red bell pepper until
onions become slightly translucent.
3. Puree cherries and dates in blender or food processor with a tbsp of water.
4. A
dd tomatoes, tomato paste, all spices, coffee and pureed cherries and stir together.
Bring it to a light boil and simmer for 10 minutes.
5. A
dd drained beans (and corn if desired). Simmer all until chili is to desired thickness,
approximately 30 minutes.
By Jeff Tritten
SOUPS AND STEWS 85

SOUPS AND STEWS
One Pan Lentil, Potato

And Spinach Curry
Servings: 4
1 large yellow onion - diced
3 medium garlic cloves - minced or pressed
2 c lentils (dry uncooked)
2 large potatoes - washed and cubed
2 c fresh spinach - tightly packed
1 large carrot – peeled and chopped
3 tbsp curry powder
1/4 tsp cayenne pepper (optional)
Salt to taste (optional)
Pepper to taste (optional)
1. I n medium sauce pan, combine all ingredients, bring to a boil and simmer 20 - 40
minutes, stirring occasionally, until desired thickness. Red lentils cook fast, brown
or green lentils take longer to cook. If you use green or brown lentils, add potatoes 10
minutes after lentils so they do not get mushy.
By Jeff Tritten
86 SOUPS AND STEWS

SOUPS AND STEWS
Smoky Split Pea Soup

This delicious and comforting smoky split pea soup with brown rice noodles is great on
those cold days when you need to be warmed up inside!
Servings: 5 - 6 5 1/4 c water
7 oz yellow split peas, soak 2 tsp smoked paprika
1 onion, chopped 2.6 oz brown rice noodles
2 garlic cloves, minced Black pepper and sea salt to taste
2 small carrots (1.9 oz each), chopped Fresh parsley, thyme and
4 medium potatoes (2.1 oz each) dill to garnish
1. Measure 7 oz dried split peas. Soak them overnight, then rinse and drain.
2. Boil a kettleful of water.
3. A
dd all ingredients (except rice noodles) into a medium pot. Pour over with 5 1/4 c
of boiling water, mix well and bring to boil. Simmer until the peas are done about
50 - 60 minutes).
4. T
urn off the heat, mix in a big handful of chopped fresh parsley, and add dry brown
rice noodles. They will soften in about 3 minutes.
5. Let cool a bit, taste and add boiled water and pepper/salt if necessary.
Tip:
1. I nstead of rice noodles you can also use whole grain rice, barley, quinoa or millet.
Soak the grains/seeds first, rinse and drain and add into soup as follows: whole grain
rice and barley – 10 - 15 minutes before the soup is ready; quinoa and millet –
5 minutes before the soup is ready.
By Nele Liivlaid
SOUPS AND STEWS 87

SOUPS AND STEWS
Shanghai Soup
This is one of my go-to soups, it has incredible flavor and makes you feel great.
Servings: 4
4 1/4 c water
2 tbsp minced garlic
2 tbsp fresh minced ginger
1/4 c tamari sauce
1 tsp chili / hot sauce
4 1/4 oz mung bean noodles (2 bundles)
1 carrot, chopped
1/2 c diced onion
1 green bell pepper
1/3 block firm tofu (low fat), drained and sliced in cubes
2 tsp fresh onion for garnish
2 tbsp fresh cilantro (favorite herb for garnish)
1. Wash and chop the vegetables, and prepare the ingredients.
2. P
lace the water, garlic, ginger, tamari sauce and vegetables in a medium pot. Bring to
a simmer.
3. Add the noodles, cook until the noodles are done.
4. Stir in the tofu. Serve hot, garnish and enjoy!
By Christa Clark
88 SOUPS AND STEWS

SOUPS AND STEWS
RECIPES
PHOTO BY NATALIA FOGARTY ON UNSPLASH
Peruvian Quinoa Stew

Servings: 4 - 6
1 c quinoa
1 medium red onion - diced (OK to substitute white onion)
2 medium sweet potatoes - cubed
2 medium carrots - chopped
3 fresh garlic cloves - minced or pressed
1 - 15 oz can white beans - drained and rinsed (traditional is Peruano beans)
1 c frozen corn (fresh OK)
1 1/2 tbsp oregano
1 1/2 tsp ground cumin
1 tsp basil
1/2 tsp smoked paprika
1/2 tsp red pepper flakes (more to make it spicier)
1 medium fresh lime - cut in wedges
1 medium ripe avocado - cubed (optional)
1 small bunch fresh cilantro - chopped
1. In pot, add vegetable broth, onion, pressed garlic, and spices. Boil for 5 minutes.
2. A
dd quinoa, sweet potato, and carrot, bring it to a boil, reduce heat, and simmer 10
minutes.
3. Add white beans, and corn, heat thoroughly (about 5 - 10 minutes).
4. S
tew will begin to thicken as the quinoa cooks. Adding water makes it more like a
soup. While stew is cooking, cut lime, and chop the cilantro.
5. W
hen serving, top the stew with the fresh avocado and cilantro, and a squeeze of
fresh lime!
By Jeff Tritten
SOUPS AND STEWS 89

SOUPS AND STEWS
Red Lentil And Black Bean Soup

A squeeze of fresh orange juice brightens up a delicate balance of aromatic cumin and
coriander, with a pinch of cayenne heat. Simply delectable over mashed potatoes!
Servings: 6 - 8 Juice 1 orange
1 Vidalia onion, chopped 2 1/2 tsp kosher salt, or to taste
5 carrots, diced 1 tsp coarsely ground black pepper
5 stalks celery, diced 1 tsp cumin
1 garlic clove, minced 1 tsp coriander
1 1/2 c dried red lentils, sorted and rinsed 1 tsp turmeric
1 can black beans, drained and rinsed 1/2 tsp chili powder
1 can diced tomatoes Pinch of cayenne pepper
5 c vegetable broth 1 bay leaf
1. Combine all ingredients in a large soup pot.

2. B
ring to boil. Once boiling, reduce heat to simmer. Cover, and cook for 1 hour, or until
lentils are creamy and soft, stirring occasionally.
3. O
nce lentils are tender, remove bay leaf. Use an immersion blender to create a slightly
creamier texture, if desired. Serve hot, with warm crusty whole-grain bread.
By Vicki Brett-Gach
90 SOUPS AND STEWS

SOUPS AND STEWS
One Pot Vegan Minestrone Soup

This vegetable soup embodies all that I imagine a good soup should be--flavorful, hearty,
and comforting. And, it doesn’t hurt a bit that this is a one-pot vegan minestrone soup.
Servings: 4 - 6 1 1/2 c fire roasted tomatoes
3 garlic cloves, minced 1 c whole grain pasta of choice
1 c onion, chopped 6 c vegetable broth
2 stalks celery, diced 1 tsp dry poultry seasoning
1 c carrots, diced 1 tsp basil
1 1/2 c cooked cannellini beans, 1 tsp oregano
or other bean of choice Salt and pepper to taste
1 c fresh green beans cut into 1 inch pieces
1. Heat 3 tbsp veggie broth in a large stock pot over medium-high heat.
2. Add garlic, onion, celery, and carrots and allow to cook for about 3 minutes.
3. T
oss in the green beans, cannellini (or another type of beans) and all other
ingredients (except pasta) and spices, along with the veggie broth.
4. B
ring soup to a strong simmer. Reduce the heat to medium and allow to cook for
approximately 15 minutes.
5. Stir in the pasta and cook for another 10 - 12 minutes.
Slow Cooker Instructions:
1. I f making in a slow cooker, simply add all ingredients and set the temperature to low.
Allow to cook for 3 - 4 hours.
2. Taste and season with additional salt and pepper if needed. Ladle into bowls and serve.
By Terri Edwards
SOUPS AND STEWS 91

SOUPS AND STEWS
Hinona Kabu Miso Soup

A lovely light and soothing vegetarian “dashi” broth is the base for this lovely soothing
Japanese soup, which cooks up in no time at all.
Servings 3 - 4 4 - 5 hinona kabu turnips, scrubbed to
Dashi: remove root hairs, sliced into
Strip of dried kombu seaweed (4 - 5 inches) 1/2 inch slices on the bias
4 - 6 small dried shitake mushrooms 2 c packed hinona kabu turnip greens,
in 1/2 inch chiffonade slivers
Soup: 3 tbsp white or saikyo miso, or to taste
1/2 cake tofu (low fat soft, silken or firm), Green onion, sliced thinly on the bias,
sliced into bite-sized pieces to garnish (optional)
1/2 large Japanese or juicing carrot, sliced
in half lengthwise, then in 1/2 inch slices
1. I n two separate non-metallic bowls soak kombu and shitakes separately, each in
2 ½ cups water. Place in the fridge for 8 hours.
2. D
iscard kombu. Remove shitakes, slice, discarding the stems if not perfectly tender,
reserve. Combine both broths. This is your dashi broth.
3. H
eat dashi to a gentle simmer. Add turnips, carrot, shiitake for 5 minutes. Then add
the greens and gently transfer the tofu. Simmer gently until veggies are just tender.
4. R
emove pot from heat (excessive temps will destroy the beneficial bacteria in the miso
and alter its taste).
5. I n a soup ladle or small sieve, add some of the miso: Dip ladle partially to allow some
broth to mix in, stir with chopsticks to dissolve the miso, releasing it into the pot as
you add more broth. If using a sieve, submerge sieve partially into the dashi, stirring
with chopsticks to encourage the miso to pass through into the broth. Repeat until
you reach desired strength of the broth. Very gently use the chopsticks to disperse the
miso evenly into the soup. Serve immediately. Garnish with spring onion, if desired.
By Cathy Katin Grazzini
92 SOUPS AND STEWS

SOUPS AND STEWS
A Tuscan Minestrone
Makes: 7 qts 2 - 3 qts no sodium veggie broth or water
3 cans white beans, rinsed well or 1 lb dried 6 - 8 tbsp quality tomato paste
white beans (cannellini or great northern) 2 medium tomatoes, large dice or
1 large sprig of fresh sage leaves 14 oz can good quality whole tomatoes
1 medium to large onion, large diced 1/4 small savoy or green cabbage,
2 stalks celery, large diced cut into 1/4 inch ribbons (chiffonade)
1 large carrot, large diced 1 bunch lacinato (dinosaur) kale,
3 garlic cloves, minced rolled up and cut chiffonade
1 lb green beans, cut into 1 inch pieces 1 bunch swiss chard, rolled up and
1 lb mixed green and yellow squash, cut chiffonade
slice lengthwise, halved and sliced Sea salt to taste
2 medium russet potatoes or 1 lb new Freshly ground black pepper to taste
white potatoes, large diced Nutritional yeast
1. T
his is a “Rustic Soup”, so there’s no need to be fussy with knife cuts. Greens are
sliced into ribbons and the rest are roughly diced bite size.
2. A
dd onion, carrots, celery and continue to sweat the veggies for 3 - 4 minutes. Add
garlic, stir, cook for another minute. Add squashes, green beans, potatoes and cook
for 3 minutes, stir occasionally. Add the white beans and their cooking water if using
dried beans. Add veggie broth to water to desired consistency.
3. Bring to a boil; then lower to simmer.
4. Stir in enough tomato paste or whole canned tomatoes, to achieve a pale orange color.
5. A
dd the ribbons of cabbage and kale, allowing them to cook on low until the veggies
are softened but maintain their shape, about 30 minutes.
6. Add chard and fresh tomato (if using). Salt and pepper to taste.
SOUPS AND STEWS 93

SOUPS AND STEWS
Quick Red Lentil Curry Soup

This soup is an excellent candidate for a nutritious lunch or informal supper.
Servings: 4
32 oz vegetable broth
2 c peeled and diced red and/or white potatoes
1 1/2 c sliced carrots
1 c red lentils, sorted and thoroughly rinsed
8 oz cremini or white button mushrooms, diced
1/2 c water, plus more as needed
1/2 tsp curry powder
1. P
ut all of the ingredients into a medium-sized soup pot and bring to a boil over
medium-high heat. Once boiling, decrease the heat to medium-low, cover and simmer
45 - 50 minutes, stirring occasionally, until the vegetables are tender and the lentils
are soft. Serve piping hot.
By Laura Theodore
94 SOUPS AND STEWS

SOUPS AND STEWS
Portuguese Calde Verde Soup

This traditional soup from Portugal highlights two incredibly healthful foods: dark leafy
greens and potatoes.
Servings: 10
1 medium yellow onion, chopped (about 2 c)
1/2 tsp salt
5 c chopped white potato
1 lb collard greens, stemmed and sliced into thin strips
6 c water
1. Place a large soup pot over medium heat and add the onion garlic, salt and pepper.
2. Stirring regularly, cook for about 5 - 7 minutes or until the onions are translucent.
3. If the onions begin to stick, add about 1/4 c of water.
4. Next, add the white potato and about 1/2 of the collard greens.
5. Add the water and stir to combine.
6. Bring to a boil, cover and reduce to a simmer.
7. Cook for about 30 minutes or until the potatoes are soft and the greens are very tender.
8. U
sing an immersion blender/stick blender or transport in batches to a standing
blender and puree soup until very smooth.
9. Add the remaining 1/2 of collard greens and return to a simmer.
10. Cook for another 5 - 10 minutes or until the collards are bright green and tender.
11. Taste for seasoning. Ladle into bowls and enjoy!
By Anthony Dissen
SOUPS AND STEWS 95

SOUPS AND STEWS
Creamy Cauliflower And

Portabella Mushroom Soup
The comfort of this creamy soup stopped our shivers.
Servings: 4 - 8 c 1 - 2 tsp favorite no salt seasoning
1 head of cauliflower, cut into florets 1 tbsp parsley dried, 3 tbsp fresh chopped
1 - 3 c almond milk (depends on size Vegetable broth or water for healthy sauté
of cauliflower) Sprinkle a little paprika, smoked or
8 - 16 oz mini portabellas, sliced regular as a garnish
1 sweet onion, diced (about 1/2 c)
1. P
lace cauliflower in a medium size saucepan. Pour enough almond milk to almost
cover the cauliflower. Bring to a boil and reduce heat to simmer and cook until cauliflower
is soft, but not mushy.
2. Healthy
sauté the onion, by placing in a stainless steel or nonstick pan hot enough
to make a drop of water dance. Move the onion around to prevent sticking. Add a
little water/vegetable broth if necessary. Once the onions become translucent and
caramelization of the sugars start clinging to the bottom of your pan, add the
mushrooms. Allow all the liquid to evaporate transferring the flavoring onto the
onions and mushrooms.
3. Set aside.
96 SOUPS AND STEWS

SOUPS AND STEWS
Creamy Cauliflower And Portabella Mushroom Soup Continued

4. C
heck the cauliflower and almond milk mixture. Once cauliflower is nice and soft, set
aside and allow to cool enough to put mixture into your blender. Blend until smooth.
5. P
lace cauliflower and almond milk mixture back into the simmering saucepan and
add the sautéed mixture.
6. A
dd seafood seasoning or your favorite no salt/low salt seasoning until you reach
desired taste.
7. Add parsley and serve with your favorite multigrain roll or on brown rice (my favorite).
TIPS
1. T
his cream of mushroom soup can be used as a gravy or the sauce for the infamous
“Green Bean Casserole” around the holidays.
2. Make sure your dicing and slices are uniform in size; that way they will cook evenly.
3. Use this as a gravy.
4. Will stay in the refrigerator for 5 days. Freezes well too, just whisk to original consistency.
5. I ’ve tried using an immersion blender, but I like the consistency achieved in my
regular blender much better.
SOUPS AND STEWS 97

SOUPS AND STEWS
Curried Pumpkin Lentil Soup

Next day flavor is DIVINE.
Servings: 4 - 6
1 medium sweet onion, finely chopped
1 tbsp grated fresh ginger (I use a zester.)
1 - 15 oz can pumpkin puree, or 2 c fresh pumpkin (or butternut squash)
cooked and pureed
1 c dry red lentils
5 c vegetable broth
1 c favorite plant milk (or replace with vegetable broth)
1 tbsp curry vindaloo powder (or milder curry powder)
Fresh lemon juice, about 1 tbsp (or cider or red wine vinegar in a pinch)
Salt to taste
Fresh cilantro, chopped, about 2 tbsp, as top decoration (optional)
1. L
ightly sauté the onion, garlic and ginger in a large pot over medium heat with a small
amount of vegetable broth, until the onions are soft and transparent.
2. Add the pumpkin puree, red lentils, broth, non dairy milk (if using) and curry powder.
3. Stir to combine.
4. Place a lid on the pot, turn the heat up to medium-high and bring to a boil.
5. R
educe heat and simmer for about 25 more minutes, stirring occasionally, until lentils
are soft. The soup will thicken as the lentils cook.
6. T
aste to adjust the curry powder or salt as needed, add lemon juice, then serve in
bowls with a sprinkle of the chopped cilantro on the top.
Tips
1. As a leftover, soup can be reheated, thickened and served over rice or another whole grain.
By Lani Muelrath
98 SOUPS AND STEWS
SANDWICHES, FLATBREAD AND WRAPS
BBQ Pulled Jackfruit.....100 - 101

3
Lentil Sloppy Joes.....102
3
BBQ Spaghetti Squash.....103
3
RECIPES
Smoky Vegan Carrot Dogs.....104
3
Grand Slam Tempeh Burgers With Spinach
3
And Sweet Potatoes.....105
Ratatouille Flatbread Pizza.....106 - 107
3
SANDWICHES, FLATBREAD AND WRAPS 99

BBQ Pulled Jackfruit

My mom made the transition to a whole food plant-based diet but still has times when she
craves something meatier.
Servings: 8 - 12 3⁄4 c of your favorite oil-free BBQ sauce,
2 - 20-oz cans of green jackfruit plus more for serving
in brine, not syrup Water or vegetable broth for deglazing
1 c diced yellow onion onions and garlic and an additional cup
2 - 3 garlic cloves, minced when pressure cooking
1. Drain and rinse the jackfruit (some people discard the core and the seeds; I do not).
2. I find it easier to shred the jackfruit at this stage using my hands. You can either shred
it with your fingers or press each piece of jackfruit with the palm or heel of your hand.
If it is difficult, cut the core away with a knife and press each part separately.
3. Set the pressure cooker to sauté.
4. W
hen it is hot, add the onions and dry sauté or, if preferred, use water or low-sodium
vegetable broth. Sauté until tender, adding the garlic a few minutes after the onions to
prevent burning.
100 SANDWICHES, FLATBREAD AND WRAPS

BBQ Pulled Jack Fruit Continued

5. D
eglaze the pressure cooker with water or vegetable broth, removing all brown
bits from the bottom of the inner pot to avoid getting an “overheat” message. Press
“cancel” on the pressure cooker. Add 1 c of vegetable broth to the inner pot along with
the jackfruit. Set pressure cooker to “manual” for 5 minutes. Place lid on and turn the
valve to sealing.
6. Preheat your oven to 400°F.
7. W
hen the pressure cooker cooking time is up, quick release, then carefully open the
lid away from you.
8. R
emove the jackfruit, onions and garlic from the pressure cooker and place them on a
baking sheet lined with a silicone mat or parchment paper. Stir in 1/2 c of BBQ sauce
and bake for about 15 minutes.
9. R
emove the baking sheet from the oven, pour another 1/4 c of BBQ sauce over the
contents and stir. Bake for another 10 - 15 minutes. Remove from the oven. Serve on a
whole wheat or gluten-free bun, with coleslaw and another drizzle of BBQ sauce if desired.
By Michele Gallo

Lentil Sloppy Joes

Servings: 8 1/2 c white vinegar
The Filling: 1 tsp onion powder
3/4 c minced red bell pepper 1 tsp chili powder
3/4 c minced green bell pepper 1/2 tsp salt
1 small russet potato - chopped fine 1/2 tsp prepared mustard
1 onion (optional) - chopped 1/2 tsp vegan Worcestershire
1 c dried lentils 1/4 tsp garlic powder
2 c low sodium vegetable broth 1/8 tsp allspice
The Sauce: 1/8 tsp chili pepper flakes
6 oz can tomato paste Pinch ground cloves
1/2 c water 1 bay leaf
1/2 c maple syrup 1 tbsp cornstarch plus 1 tbsp water for thickening
1. Sauté peppers and potato in a little veggie broth until softened.

2. Add rinsed lentils and veggie broth and heat to boiling.
3. Reduce heat and partially cover for 45 minutes.
4. Meanwhile, prepare the sauce.
5. Add paste, water, syrup, vinegar, seasonings, to a small sauce pan.
6. Whisk until mixed thoroughly and heat until bubbly.
7. Whisk cornstarch and a tablespoon of water to make a slurry.
8. Stir cornstarch slurry into sauce to thicken.
9. Once lentils have absorbed most of the water, stir into sauce.
10. Continue heating to desired consistency.
By Chuck Underwood

BBQ Spaghetti Squash

This is the ultimate in ease when you really want something healthy but don’t feel
like cooking.
Servings: 2 - 4
Spaghetti squash
Bottled organic BBQ sauce
Buns
2. Cut a spaghetti squash in half length-wise and scoop the seeds out.
3. R
oast the squash halves in the oven for about 40 minutes or until it is tender. Squish
the skin with an oven mitt and if the middle pushes out into “spaghetti strips” you
know it’s ready.
4. L
et it cool for a few minutes before you attempt to scrape the insides out. It will still
be hot so use an oven mitt. Take a fork and work the strands of squash out into a bowl
or colander.
5. B
lot with paper towels to remove the excess water that naturally arises from cooking
the squash.
6. P
lace the spaghetti squash and bottled organic barbecue sauce in a pot on the stove.
Put just enough sauce to coat the squash, stir until sauce is heated.
7. T
oast some buns and top with your favorite BBQ condiments such as caramelized
onions, dill pickles and jalapenos.
By Lauren Bernick

Smoky Vegan Carrot Dogs

Don’t you just hate summer picnics where everyone is grilling burgers and dogs? Well take
these smoky vegan carrot dogs and join right in!
Servings: 6 - 8 2 tbsp maple syrup
6 - 8 carrots, peeled 1 tbsp liquid smoke
1 tsp prepared yellow mustard
Marinade 1 tsp minced garlic
1/4 c low sodium soy sauce 1 tsp pickled jalapeno juice (optional)
1/4 c apple cider vinegar 1/2 tsp onion powder
1/4 c low sodium vegetable broth
1. Cut and peel carrots to make them “bun length”.
2. Boil carrots in water until just fork tender,about 10 - 15 minutes.
3. Drain carrots, rinse with cold water, and drain again. Place carrots in a ziplock freezer bag.
4. Whisk all marinade ingredients together and pour into bag with carrots.
5. Marinate for 4 - 6 hrs.
6. Grill carrots on an open grill, basting occasionally.
7. Grill to heat all the way through and to get some blackened grill marks on each side.
Updated pressure cooker instructions:
1. Add cut carrots and marinade to pressure cooker.
2. Attach and seal lid, then cook on manual for 3 minutes.
3. A
fter doing a quick release you can the leave the carrots in the pot until you are ready
to grill.
4. I would marinate the carrots after the pressure has been released for at least 1 hour.
5. I f not grilling soon - remove carrots and marinade and transfer to a container you can
store in the fridge.
By Chuck Underwood
Grand Slam Tempeh Burgers With

Spinach And Sweet Potatoes
The perfect all-in-one burger, packed with phytonutrients, complex carbohydrates, and plant-
based protein for the win.
Servings: 10 - 12
1 - 8-oz block tempeh
1 small onion, roughly chopped
2 c baby spinach
1 medium steamed sweet potato, peeled and roughly chopped (about 1 1/4 cups)
1/3 c ground flaxseed meal
Generous sprinkle Creole Seasoning
Generous sprinkle kosher salt
2. A
dd all the ingredients into a food processor and process until almost (but not
entirely) smooth. Empty contents onto a clean cutting board. Divide mixture evenly
into 10 - 12 portions. Form each portion into a flat burger-shaped patty. Place burgers
on a nonstick baking sheet or oven-safe griddle. Bake for approximately
25 - 35 minutes, or until golden and almost firm, flipping at about 20 minutes.
3. R
emove tempeh burgers from oven, and serve immediately on toasted sprouted
whole-grain buns, along with your favorite flavorful toppings and condiments.
By Vicki Brett-Gach

Ratatouille Flatbread Pizza

Servings: 1 - 2 2 sprouted whole-grain tortillas
1 1/2 c ratatouille fresh basil to garnish
1 1/2 c mashed potatoes
1. Preheat oven (or toaster oven) to 400°F.
2. P
lace whole grain tortillas or flatbreads onto a baking sheet. Slather with a thick layer
of mashed potatoes. Top the potatoes with the ratatouille, and sprinkle fresh basil
over the ratatouille.
3. B
ake flatbread pizzas for approximately 10 - 12 minutes, or until the edges begin to
turn crispy and golden brown, and the center is hot and bubbling. Remove from oven,
and serve hot.
Ratatouille
1 onion, chopped 1 - 15 oz can diced fire-roasted tomatoes
1 garlic clove, minced 1 or 2 pinches cayenne pepper
2 - 3 zucchinis, quartered lengthwise, handful of fresh basil
and thinly sliced salt and black pepper, to taste
1 red bell pepper, chopped
1. T
o make the ratatouille, in a large hot nonstick skillet, add onions and sauté for about
5 minutes, or until they begin to brown. Add a bit of water to avoid sticking to the pan.

Ratatouille Flatbread Pizza Continued

2. O
nce the onions begin to brown, add garlic. Continue to cook for a minute or less.
Stir in the zucchini and bell peppers. Mix in the tomatoes and cayenne pepper, and
toss gently to combine. Cover and allow all of the vegetables to simmer together until
tender. Remove cover, finish with fresh basil, and season with salt and pepper to taste.
3. Serve immediately, or set aside.
Mashed Potatoes
2 Yukon Gold potatoes kosher salt
soy milk, plain unsweetened coarsely ground black pepper
dash of onion powder
1. P
eel and chop potatoes. Place potatoes in a pot of water, and bring to a boil. Cover,
reduce heat, and continue to simmer until tender. Drain potatoes, and mash until
creamy with soy milk and seasonings, to taste. Set aside to use over Ratatouille
Flatbread Pizza.
By Vicki Brett-Gach

108
TEMPTING MAINS
One Pot Red Lentil Masala.....110
3 French Lentil
3
Polish Golumpki Vegan Style.....111
3 Stuffed Peppers.....122 - 123
Tuscan Farro And Bean Skillet.....112
3 Lentil Loaf.....124 - 125
3
Simple Veggie Stir-Fry
3 Apricot BBQ Sauce
3
RECIPES
With Mushrooms.....113 With Marinated Tempeh.....126 - 127
Early Spring Pie.....114 - 115
3 Vegetarian Lasagna.....128 - 129
3
Cauliflower Steak With Whipped
3 K itchari.....130
3
Sweet Potatoes And Greens.....116 - 117 Chili Mac.....131
3
Savoury French Lentils Entrée.....118
3 BBQ Jackfruit Tacos
3
Succotash.....119
3 With Dilly Slaw.....132
Smoky Beans And
3 Curried White Beans
3
Quinoa Stuffed Peppers.....120 With Arugula.....133
Sweet Potato Tacos Made
3 Zucchini Manicotti.....134
3
Lighter With Cabbage Cups.....121 Ranchero Bowl.....135
3
TEMPTING MAINS 109

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One Pot Red Lentil Masala

Servings: 6 - 8
1 - 15 oz can diced tomatoes - including juice from can
1 - 7 oz can tomato paste
2 1/4 c red lentils
1 can cooked chickpeas
1 large yellow or white onion
4 garlic cloves - minced or pressed
1 tsp ground ginger (or 1 tbsp fresh ground ginger)
2 1/4 tsp garam masala
Salt and pepper to taste
1 3/4 c any approved non dairy milk (see Whole Food Plant-Based Pantry Staples page 15)
1. I n a 5 qt pot, add all ingredients except non dairy milk (or you will scorch it). Bring it
to a boil and simmer 25 minutes.
2. Add 1 3/4 c any approved non dairy milk, stir well – cook until hot.
3. Serve over rice, quinoa, or your favorite whole grain.
Tip:
1. Red lentils cook quickly.
By Jeff Tritten
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Polish Golumpki Vegan Style

Servings: 16 cabbage rolls 1 onion, minced
1 c brown rice 4 stalks celery
2 c vegetable broth 1/2 c chopped sun-dried tomato
1/2 c chopped fresh parsley or 2 tbsp dried 2 c cooked black beans (until creamy)
1 tsp smoked paprika or canned beans work well also
1 tbsp dulse (hickory flavored sea vegetable) 1 large head cabbage; cored
or 1 tsp liquid smoke 1 can diced fire roasted tomatoes
1. Start
brown rice with vegetable broth boiling; reduce to a simmer for 25 minutes. Add
1/8 c parsley and 1 tsp smoke paprika and 1 tbsp dulse or teaspoon of liquid smoke.
2. Healthy saute onions, celery and sun-dried tomato in water or broth.
3. Mix the rice mixture with sautéed items. Add black beans and set aside.
4. I n a large pot with boiling water, carefully place cored head of cabbage. And bring to a
boil again; start removing leaves with tongs, one leaf at a time onto a large plate.
5. L
ay un-torn cabbage leaves with stem closest to you on a clean cutting board. Place
approximately 1/2 c of rice mixture in the center close to you in a mound. Wrap right
and left side upward and roll center keeping sides tucked over. Tuck in the top of the
cabbage into a package.
6. I n a 9 x 13 inch pan, put the juice from a can of diced fire roasted tomatoes. Place
Golumpki in rows of four horizontally. You should have 16.
7. P
lace the diced fire roasted tomatoes on top of the Golumpki. Cover with foil and bake
at 350°F for 60 minutes.
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Tuscan Farro And Bean Skillet

Servings: 2 - 3
1/2 medium yellow onion - diced
2 medium garlic cloves - minced or pressed
2 1/2 c low sodium vegetable broth
1 c organic farro
1 can organic beans - drained and rinsed (white or garbanzo)
1 - 15 oz can diced tomatoes - drained (or 1 1/2 c fresh tomato)
1 c fresh spinach
1/4 c fresh basil (plus some to top dish)
1 tsp oregano
1/2 tsp fennel seed
1/2 tsp dried rosemary
1/4 tsp red pepper flakes (or more to taste)
Salt to taste (optional)
1. I n large skillet, add vegetable broth, garlic, and onions and saute until onions
are translucent.
2. Add farro, and all spices, bring to a boil and simmer 25 minutes.
3. A
dd all other ingredients and heat until spinach is cooked and beans are hot.
Depending on liquid content, it could take a few extra minutes. Simmer until liquids
are absorbed.
By Jeff Tritten
112 TEMPTING MAINS

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Simple Veggie Stir-Fry

With Mushrooms
This easy veggie stir-fry with mushrooms is a perfect quick fix for healthy lunch or dinner.
Servings: 2 1/2 tsp turmeric
2 big portobello mushrooms 3 medium carrots
(or about 6 oz of other kinds) 1/2 small zucchini
1 small red or yellow onion 2 tbsp non dairy milk
2 garlic cloves Low-sodium tamari sauce and black pepper to taste
1. B
egin with coarsely grating the carrots and zucchini and chopping the mushrooms,
onion and garlic.
2. T
hen, heat a large skillet over medium-high heat. Next, sauté mushrooms, onion
and garlic for a few minutes, stirring occasionally. Then, reduce the heat to medium
and continue cooking, stirring occasionally, until all the moisture has evaporated.
It’ll take 5 - 8 minutes more. Try to spread the mushrooms out in a single layer
to maximize their contact with the hot pan. If you need to add water, do this a
tablespoon at a time as mushrooms absorb it very quickly.
3. N
ext, add turmeric and non dairy milk and give it a good stir. After that, it’s time to
throw in grated carrots and zucchini. Stir-fry for a few more minutes until the veggies
are thoroughly heated but still crunchy (al dente). Finish with Tamari or low-sodium
soy sauce and black pepper.
Tip:
4. M
ix with brown rice noodles or other whole grain pasta. Eat with cooked brown,
red or wild rice, quinoa, millet or buckwheat. Add some beans, chickpeas, edamame
beans, peas, lentils or tofu/tempeh for a complete meal.
By Nele Liivlaid
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Early Spring Pie

This eye-catching, creamy pie is bursting with flavor, and makes a hearty supper and a
beautiful luncheon entrée. No oil, no dairy, gluten-free – all good!
Makes: 1 - 9 inch pie Veggies:
Crust: 2 c spinach and radish greens
1 1/2 c chickpea flour 1 c asparagus tips and tender stems, (snap
1 c brown rice flour asparagus, discard woody bottoms or save for
2 tbsp nutritional yeast broth), cut in 1 inch sections
2 tbsp arrowroot 1 c fresh artichoke hearts, quartered
2 tbsp freshly ground flaxseed (fresh only)
1 tsp granulated onion 1 c fresh or frozen English peas
1 tsp granulated garlic 1 full c mix small watermelon, Cherry Belle or
1/2 c silken tofu, drained well other radish varieties, cut in 1/8 inch slices
1/4 tsp sea salt (omit for salt free) 1 c baby fingerling potatoes, cut in 1/2 inch slices
pinch ground white pepper 1 leek, white only, sliced lengthwise, sliced in
1/4 inch pieces
Plant-based bechamel: 1 medium yellow onion, medium dice
1 c almond milk 1 stalk celery, medium dice
1/3 c silken tofu Fresh thyme leaves from several 4 - 5 sprigs
2 tbsp nutritional yeast 1 c, compacted, mixed fresh basil leaves and
2 tbsp arrowroot chives, chopped
1 tsp apple cider vinegar No-sodium veggie broth to deglaze pan
1 tsp granulated onion Sea salt and freshly ground pepper to taste (omit
1 tsp granulated garlic for salt-free)
1/2 tsp black salt (kala namak), available
at South Asian grocers or online)
(omit for salt-free)
Pinch ground white pepper
Pinch freshly ground nutmeg
114 TEMPTING MAINS

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Early Spring Pie Continued

1. Preheat oven to 425°F; bake dough cutouts 5 - 7 minutes.
2. C
ombine crust’s dry ingredients in a food processor, pulse to blend. Add vinegar and
silken tofu and run until dough gathers in a soft, ball (be patient) with the soft, pliable
consistency of soft clay. If still crumbly or too stiff, add 1 tbsp tofu and reprocess.
Remove, shape into a ball, wrap in plastic.
3. P
rep veggies, steaming the asparagus, fresh artichoke, potatoes, radishes, and greens
separately, until tender but firm. Plunge in ice water to halt cooking and drain. Sweat
the onion, leek and thyme leaves in a nonstick or stainless pan over low heat, until
they soften and release their juices. Deglaze with 1-2 tbsp of veggie broth as needed.
Mix in steamed, squeezed, chopped greens.
4. C
ombine bechamel ingredients in food processor, blend until smooth. Pour into a
saucepan and whisk over medium heat until thickened and dense. In a large mixing
bowl, combine steamed and sweated veggies with the bechamel. Season to taste.
5. S
prinkle a board with chickpea flour, roll out dough, flipping and flouring, to a
thickness of 3/16 inch. Transfer to a 9 inch glass pie dish, trim and crimp edges. Fill
with veggie-bechamel mix. Bake 20 - 25 minutes until bubbly and golden.
6. R
oll out scraps and cut out decorative shapes with cookie cutters. Moisten with
a pastry brush and water, and if desired, season with a wee pinch of salt, pepper,
dehydrated veggie powders (I used beets and leeks in the photo), chili powder or
paprika. Bake 5 - 7 minutes or until lightly golden. Arrange cutouts attractively atop
the baked pie.
7. To facilitate slicing, cool on a rack for 20 - 30 minutes to set. Then...dig in!
TEMPTING MAINS 115

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Cauliflower Steak With Whipped

Sweet Potatoes And Greens
When you’re in the mood for a delicious, hearty meal with lots of different flavors, this is it!
Servings: 3 Minty White Bean Sauce:
Cauliflower Steaks: 1 can white beans such as cannellini
1 large head cauliflower 1/4 c cilantro leaves
Low-fat hummus 1/4 c fresh mint
2 slices fresh jalapeno
Whipped Sweet Potatoes: 1 small slice red onion
2 large sweet potatoes Juice 2 limes
1/4 - 1/2 c non dairy milk 1 tsp Ume plum vinegar paste (you
1 tbsp maple syrup can substitute rice wine vinegar or
Your favorite greens omit it completely)
Dash of salt
116 TEMPTING MAINS

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Cauliflower Steak With Whipped Sweet Potatoes And Greens Continued

1. Preheat oven to 375°F and line a baking sheet with parchment paper.
2. S
lice the cauliflower in half and then into 1 inch thick “steaks” leave the core in
the middle.
3. Spread a thin layer of low-fat hummus onto each steak.
4. P
lace the cauliflower on to the covered baking sheet and bake for about 25 - 35 minutes
until cauliflower steaks are tender and a little brown on the top.
5. At the same time cook sweet potatoes in the oven for 45 minutes or until tender.
6. W
hen the sweet potatoes are cooked, take the skin off and place them in a bowl. Add
non dairy milk and maple syrup and blend into mashed potatoes with a hand mixer.
7. S
team your favorite greens (I used bok choy and collards for this). You can top them
with tamari or teriyaki sauce if you like. Assemble it all onto a plate.
8. M
ake the minty white bean sauce by putting all ingredients into a high speed blender
and blend until smooth. Adjust to taste adding more salt, lime or mint accordingly.
9. P
ut a little of the minty white bean sauce on top of the cauliflower steak. Use
sparingly, this is supposed to just give it a hint of flavor.
By Lauren Bernick
TEMPTING MAINS 117

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Savoury French Lentils Entrée

Served over brown or black rice, this delicious dish is always a big hit with my non-plant-
based guests!!
Servings: 6 4 c vegetable broth
2 - 3 c cooked brown or black rice 2 c water
1 onion, chopped 1 1/2 c black (French) lentils, or
1 tbsp garlic, minced 3/4 c green lentils and 3/4 c black lentils
1 tbsp ginger, minced 1 package frozen butternut squash
2 tsp curry powder cubes (about 4 c)
1 tsp ground cumin 1 can chickpeas, drained and rinsed
1 tsp ground coriander 10 oz package baby spinach
1 tsp fennel 2 tbsp lemon juice
1/2 tsp cinnamon 1/4 c chopped cilantro (for garnish)
1. Water-saute chopped onion until translucent, about 5 minutes.

2. Stir in garlic, ginger, curry, cumin, coriander, fennel, and cinnamon. Stir.
3. Add vegetable broth and water then stir in lentils.
4. B
ring to a boil, then reduce heat to a simmer. Cover and cook 30 - 40 minutes until
lentils are tender.
5. A
dd squash and cook until tender, about five minutes. Stir in chickpeas and spinach.
Cook until spinach wilts. Stir in lemon juice.
6. Serve over rice and top with cilantro.
Tip:
1. W
hen cooking for dinner guests, prepare the rice ahead in order to make preparation
quick and easy. Leftovers freeze very well for future meals.
By Jeannie Hudkins
118 TEMPTING MAINS

TEMPTING MAINS
Succotash
Servings: 4 - 6
2 c mango salsa
1 can diced tomatoes
1 can black eyed peas
4 c fresh chopped vegetables or bag frozen mixed vegetables
4 tbsp dulse seaweed
1. M
ix together in a soup pot. Warm or cook until frozen vegetables (if used) have
thawed. Enjoy alone or with quinoa, brown rice, or mung bean noodles.
By Chelly
TEMPTING MAINS 119

TEMPTING MAINS
Smoky Beans And

Quinoa Stuffed Peppers
Servings: 4 peppers 1 c water
1/2 small onion, diced (3 oz) 15 oz fire-roasted tomatoes, no salt added
2 garlic cloves, minced 2 c cooked black beans (12 oz)
1 tbsp chili powder 3 tbsp nutritional yeast
1/2 – 1 tsp smoked paprika or 5 c baby spinach (2.5 oz)
liquid smoke 4 large red, yellow, or orange bell peppers
1 c uncooked quinoa (6 oz)
1. C
ut tops off peppers and discard the seeds. Feel free to save the tops and roast them
with the dish.
2. A
dd the onions, garlic, and spices to a medium sauce pan over medium-high heat.
Dry-sauté for a few minutes, stirring occasionally.
3. P
reheat the oven to 375° F. Line a baking dish or rimmed baking sheet with
parchment paper.
4. A
dd the quinoa, water, and fire-roasted tomatoes and cover with a lid. Bring the water
to a boil, and then reduce the heat to low. Simmer for 15 minutes, or until the liquid is
absorbed and the quinoa is fluffy.
5. T
ransfer the quinoa to a large mixing bowl. Add the black beans, nutritional yeast,
and spinach. Mix well.
6. G
enerously stuff the peppers with quinoa mixture until all peppers are full. Place the
tops back on the peppers and then cover the dish with foil.
7. B
ake for 30 minutes covered. Then remove the foil and increase heat to 400° F. Bake
for 15 more minutes, or until peppers are soft and slightly golden brown. For softer
peppers, bake for an extra 5 - 10 minutes.
By Katie Mae
120 TEMPTING MAINS

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Sweet Potato Tacos Made

Lighter With Cabbage Cups
Servings: 6 tacos
2 medium-sized cooked sweet potatoes, mashed (any potato works)
1 1/2 c cooked black beans (15 oz can, partially drained)
1/2 tsp ground cumin
1/2 tsp chili powder
1/2 tsp salt-free seasoning
6 purple cabbage cups* (or romaine leaves)
1 Roma tomato, diced
1 avocado, diced
1 – 2 limes, sliced into wedges
1. Ready in 15 minutes (not including sweet potato cook time).
2. S
et freshly cooked and mashed sweet potatoes aside. If the sweet potatoes were cooked
previously and are cool, then warm them up on the stovetop or in the microwave.
3. I n a medium saucepan over medium-low heat, add the black beans, cumin,
chili powder, and salt-free seasoning. Heat the beans for 5 - 10 minutes, stirring
occasionally.
4. T
o assemble the tacos: First spread a layer of sweet potatoes, about 1/4 c across the
center of a lettuce cup or romaine leaf. Add about 1/4 c of the black beans over the
sweet potatoes. Top with diced tomatoes, avocado, and a squeeze of lime juice. Enjoy!
*Chef’s Note:
1. I f you want the cabbage cups to be a little bit softer and warmer, layer the sweet
potato into the cabbage cups and then microwave them for just 30 seconds. Then
continue filling the cups with the other toppings.
By Katie Mae
TEMPTING MAINS 121

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PHOTO BY DAVOR NISEVIC ON UNSPLASH
French Lentil Stuffed Peppers

Servings: 6 - 8
6 whole bell peppers, any color
1 large yellow onion, finely diced 2 - 28 oz cans large chopped tomato
2 large zucchinis, finely diced and 1 small - 12 oz can
1 c short grain brown rice, 1 small can tomato paste
rinse and drain of excess water 1 c packed fresh basil, chopped
2 c French petit lentils, rinse and 3 tbsp Italian seasoning
drain of excess water 2 tbsp dried basil
4 tbsp garlic cloves, minced 2 tbsp balsamic vinegar
2 c of your favorite protein. Beans, tempeh 2 bay leaves
or meatless crumbles if preferred Mineral sea salt

Rice:
1. Cook rice in a rice cooker. Thoroughly rinse rice. Allow to completely drain. Add
almost 2 c water and 1/4 tsp salt. Cook. You can also follow directions for stove top
cooking method.
Tomato Basil Sauce:
1. Empty cans of tomato and tomato paste into large sauce pot. Add 1 tbsp salt and cook
about 30 minutes. Add 2 tbsp fresh garlic, Italian seasoning and dried basil cook an
additional 15 minutes. Add balsamic cook 5 minutes. Turn off heat and add fresh basil
and black pepper if you like.
Lentils:
1. Thoroughly rinse lentils. Cover with water in a small stock pot, add 2 tsp salt with bay
leaves. Cook uncovered 35 - 40 minutes. Add water while cooking if needed. Allow to
cool, drain lentils from excess water. Remove bay leaves.
122 TEMPTING MAINS

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French Lentil Stuffed Peppers Continued

Filling:
1. Place onion, 2 tbsp fresh garlic and 1 tbsp of salt in a large sauté pan, cook for 5
minutes on medium (do not cook on high without oil), do not cook fully. Add chopped
zucchini to sauté pan, cook an additional 5 minutes. If using beans or crumbles, add
to sauté pan with zucchini. If using tempeh, chop into small pieces and cook in a pan
with water and soy sauce until all liquid has absorbed.
Peppers:
1. Slice tops off peppers and carefully remove the seeds and veins. Keep tops for
assembly. Place in boiling water for 2 minutes to soften. Carefully remove with tongs,
or drain water into a colander. Place standing upwards into a baking pan.
Assembly:
1. In a large mixing bowl add onion, garlic, zucchini, beans/tempeh/crumbles, lentils,
rice and tomato sauce. Mix thoroughly. Taste, add additional salt and pepper if
preferred.
2. S
tuff the peppers ensuring filling gets to the bottom of each pepper. Add surplus
filling to the surrounding area and fill bottom of the pan. Place pepper top back onto
the pepper. Cover with foil or lid. Bake in oven 45 - 60 minutes, until peppers are
cooked to your preferred texture. Stick a fork or knife into the pepper to check the
consistency.
3. T
o serve, place hot pepper on a bed of fresh baby spinach, garnish with a side of
steamed broccoli.
By Amber Poupore
TEMPTING MAINS 123

TEMPTING MAINS
Lentil Loaf
Servings: 6 - 8 1/2 c oat flour or besan flour
1 c dry lentils (green or French petit) (garbanzo bean flour)
2 1/2 c water or vegetable broth (low sodium) 1 heaping tsp dried thyme
1 - 2 tbsp sea salt for sautéing vegetables 1/2 heaping tsp cumin
4 garlic cloves, minced 1/2 tsp each garlic powder
1 medium yellow onion, finely diced and onion powder
1 medium sweet potato, peeled 3 bay leaves
and finely diced 3 tbsp flaxseed meal
2 celery stalks, finely diced (ground flaxseeds)
3/4 c rolled oats 1/3 c water (6 tbsp)

Cook Lentils:
1. Thoroughly rinse lentils and drain. In large stockpot add 2 1/2 c water (or broth) with
lentils and 3 bay leaves. Bring to a boil, reduce heat, cover and simmer for about 35
minutes, stirring occasionally. Once done, remove lid and set aside to cool. The lentils
will thicken upon standing, about 20 minutes is good. Remove bay leaves. Using a
food processor or blender, puree over half of the cooked lentils and lentil stock water.
Set aside.
Flax Binder:
1. In small bowl add flaxseed meal and 1/3 c water, vigorously mix with a fork to
thoroughly combine. Set aside for at least 10 minutes, preferably in the refrigerator.
This will act as a binder and will thicken nicely upon sitting.
124 TEMPTING MAINS

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Lentil Loaf Continued

Prepare Vegetables
1. In a large flat sauté pan, cook garlic, onion, sweet potato, celery and salt for 10
minutes on medium heat. Add thyme, cumin and garlic powder, mixing well to
incorporate and cook an additional 5 minutes. Set aside to cool.
Assembly:
1. In a large mixing bowl, combine sautéed vegetables, pureed lentils and remaining
whole lentils, oats, oat flour and flaxseed mix. Salt and pepper to taste if preferred.
2. P
lace mixture into a loaf pan lined with parchment paper, leaving paper overlapping
for easy loaf removal later. Place lentil filling into the pan, press down firmly, filling in
along the edges and corners. Gently tap pan on the counter to ensure that the loaf has
settled completely into the pan and air bubbles are filling.
3. B
ake uncovered in oven for 45 - 50 minutes. Allow to cool 15 - 20 minutes, remove
from pan and slice. Loaf can be refrigerated and reheated for leftovers for up to 6 days.
4. W
hen reheating the loaf, if you prefer a firmer edge, sauté flat slices in a non-stick
pan. Do not cook on high, the loaf may stick or burn.
5. S
erve lentil loaf with your favorite savoury mushroom gravy and/or bake with tomato
glaze. Plate with mashed potatoes, steamed vegetables and sautéed greens.
Glaze (Optional):
3 tbsp organic ketchup
1 tbsp balsamic vinegar
1 tbsp pure maple syrup
1. P
repare your glaze by combining all ingredients in a small bowl, mix until
incorporated. Spread evenly over the top of loaf. Glaze is not needed to bake the loaf.
By Amber Poupore
TEMPTING MAINS 125

TEMPTING MAINS
PHOTO BY MAŠA ŽEKŠ ON UNSPLASH
Apricot BBQ Sauce

With Marinated Tempeh
Servings: 4 - 6 3 c diced tomato canned
1 c apricot, dried (unsulphured) 1/3 c pure Michigan maple syrup
1 c pure unfiltered apple juice 1 1/2 tbsp Dijon mustard
1/4 c organic dark brown sugar 1 tbsp mineral salt
2 c chopped yellow onion 1/2 tsp smoked paprika
2 tbsp fresh ginger root 1/2 tsp allspice
2 tbsp chopped garlic 1 tbsp red chili powder
2 tbsp apple cider vinegar 1/2 tsp chipotle powder
2 tbsp balsamic vinegar
Sauté Vegetables:
1. I n skillet or sauté pan cook onion, ginger root and garlic with 1 teaspoon salt on
medium heat, until onions are translucent, 7 - 10 minutes.
Sauce Base:
1. I n a medium sauce pot, combine apricots, apple juice, dark brown sugar, apple cider
vinegar, balsamic vinegar, canned tomatoes, maple syrup, Dijon mustard, salt,
smoked paprika, allspice, red chili powder and chipotle, simmer 30 minutes.
2. Add sautéed onions, Cook 15 additional minutes on medium to low heat (simmer).
3. Allow to cool and blend thoroughly to achieve creamy consistency.
4. Do NOT blend while hot!! Liquid will expand and overflow the blender pitcher.
126 TEMPTING MAINS

TEMPTING MAINS
Apricot BBQ Sauce With Marinated Tempeh Continued

5. Smother marinated tempeh with BBQ sauce and sautéed onion.
6. S
erve with your favorite cornbread, beans, cole slaw and steamed greens or kale
salad. This BBQ tempeh can also be used for sandwiches and wraps for an easy meal.
Marinated Tempeh:
1. T
his is a great neutral flavor tempeh and can be used for a variety of recipes. Keep
extra in the fridge for up to 6 days and use as a protein addition to many meals.
16 oz tempeh (2 packages)
2 tbsp tamari (natural unrefined soy sauce)
2 tbsp apple cider vinegar
2 - 3 tsp garlic powder
2 bay leaf
1 tbsp thyme, dry
1 tbsp basil, dry
2 c water
3. Chop tempeh into 1/2 inch cubes.
4. Place into baking pan.
5. Cover tempeh with all remaining ingredients.
6. C
over pan with foil or a lid and bake 45 – 60 minutes, remove foil and bake an
additional 25 - 30 minutes, depending on how dry you want the tempeh to be. Leaving
some marinade is good, you want to avoid drying out the tempeh too much.
By Amber Poupore
TEMPTING MAINS 127

TEMPTING MAINS
PHOTO BY AMIR HANNA ON UNSPLASH
Vegetarian Lasagna
Servings: 8 - 10
4 - 6 heads broccoli, chopped into small florets
4 - 6 medium sized zucchini, chopped small
2 qts cremini mushroom (any mushroom you prefer), chopped small
1 large yellow onion, diced small
2 boxes whole grain lasagna noodles
2 - 3 tbsp fresh garlic cloves, minced
3 - 20 oz cans large chopped tomatoes
2 cans white beans, drained of stock
1 small can tomato paste
1 c packed fresh basil, chopped
5 tbsp Italian seasoning
5 tbsp basil, dried
1/4 c nutritional yeast
2 - 3 tbsp balsamic vinegar
1 tbsp oregano, dried
Mineral sea salt
Water
1. Preheat oven 375°F.
Tomato Basil Sauce:
1. Empty cans of tomato and paste into medium to large sauce pot. Add 1 tbsp salt
and onions, cook on low to medium, 30 minutes, stirring consistently. Add 2 tbsp
fresh garlic, 3 tbsp Italian seasoning, 3 tbsp dried basil, 1 tbsp oregano, and cook an
additional 25 - 30 minutes. Add balsamic vinegar and beans, cook 10 minutes.
Turn off heat and add fresh basil and black pepper if you like.
128 TEMPTING MAINS

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Vegetarian Lasagna Continued

Vegetables:
1. Mix a blend of 2 tbsp Italian seasoning, 2 tbsp dried basil, nutritional yeast and 2 tsp
salt in a bowl. Distribute spice blend evenly coating zucchini, broccoli and mushrooms.
Spread each item on baking sheets, do not overcrowd, bake at 350°F. Allow to cool.
You want the vegetables to be cooked al dente (not overcooked).
2. Broccoli - 12 minutes
3. Zucchini - 10 minutes
4. Mushroom - 15 minutes
5. W
ithout the use of oil, vegetables can dry out in the oven if they become too hot. Keep
a spray bottle with water and you can mist the vegetables while cooking, when they
appear to be too dry.
6. B
ring pot of water to boil, do not add oil. Add noodles and follow the instructions
on the box. Drain and separate noodles immediately. I prefer to lay them flat on
parchment paper while I am assembling the lasagna. Move quickly because you
cannot coat the pasta in oil which typically would prevent the sticking.
Assembly:
1. Spread a very thin layer of sauce on bottom of the pan. Place 3 noodles lengthwise on
top of the sauce, carefully pressing flat and avoiding overlap.
2. A
fter each noodle layer, use a spatula and lightly cover in additional sauce, then top
with your vegetable of choice. Keep repeating until you have reached your desired
height. Top the final layer with sauce. Reserve some tomato sauce to cover the lasagna
when plating to serve. If noodles tear apart, simply place them in the layers and patch
them back together.
3. Bake in oven, covered, 45 - 60 minutes.
By Amber Poupore
TEMPTING MAINS 129

TEMPTING MAINS
Kitchari
One thing I brought back from my trips to India is love for Indian food. Kitchari is an easy-to-
make beloved standard that brings all the best spices together in a fragrant bowl of comfort.
Servings: 4 6 c water
1 tsp whole black mustard seeds 1 garlic clove, minced
1 tsp whole cumin seeds 1 inch piece fresh ginger, grated
1 tsp whole coriander seeds 1 cinnamon stick
1 tsp turmeric powder 2 - 4 tbsp fresh lemon juice
1 c mung dal 1/2 tsp salt
1/2 c brown basmati or other brown rice
1. I n a nonstick pot over medium heat, roast mustard seeds, cumin seeds, coriander
seeds and turmeric powder until the aromas start to mix and seeds start to crackle
and pop.
2. Add mung dal and brown basmati rice and roast lightly with the spices.
3. Add water, garlic, ginger and cinnamon stick.
4. B
ring to a boil, then cover and simmer for roughly 45 minutes, stirring occasionally,
until dal and rice are cooked.
5. Before serving, add lemon juice and salt.
6. S
erve in a bowl or plate over brown rice or other whole grain, with a few sprinkles of
fresh chopped cilantro on top and lemon wedges on the side.
7. N
ote: You can also replace the rice with another 1/2 c dal if you prefer or plan to
serve over rice.
By Lani Muelrath
130 TEMPTING MAINS

TEMPTING MAINS
Chili Mac
Servings: 6 15 oz kidney beans, cooked
16 oz whole grain pasta, macaroni 2 c defrosted frozen corn
or penne, gluten-free or regular 1 c defrosted frozen peas
1 yellow onion, diced 1/4 c nutritional yeast
2 celery stalks, sliced 1 tbsp dried basil
3 garlic cloves, minced 2 tsp chili powder, more or less
1 jalapeno, seeds and membrane depending on desired spiciness
removed for milder spice 2 tsp thyme
30 oz tomato sauce 3 handfuls baby spinach
1 1/2 c low-sodium vegetable Salt and pepper to taste
broth, divided
1. Begin cooking your pasta, usually 10 - 12 minutes al dente.
2. Meanwhile, in a large pan, heat 1/3 c of broth for a minute over medium heat.
3. Add the onion and celery; sauté for 6 minutes or so, then add the garlic and jalapeno.
4. Add broth by tbsp if the pan becomes too dry.
5. S
auté for a few minutes, then add the tomato sauce, kidney beans, 1 c remaining
broth, corn, peas, nutritional yeast and spices.
6. Cook for about 10 minutes, then stir in your drained pasta and spinach.
7. Cook until heated through.
8. Enjoy!
By Marla Rose
TEMPTING MAINS 131

TEMPTING MAINS
BBQ Jackfruit Tacos With Dilly Slaw

Servings: 4 - 6 BBQ Jackfruit:
Dilly Slaw: 40 oz canned jackfruit in water or brine,
3 c shredded cabbage or broccoli slaw drained, rinsed and shredded
1/2 c vegan oil-free mayo 1 tsp low-sodium tamari
1/8 c unsweetened, plain non dairy milk 3 garlic cloves, minced
1 tbsp fresh lime juice 1/4 tsp liquid smoke
1 tbsp dried dill weed 1/2 c plus 2 tbsp favorite (no oil)
1 tsp ground cumin vegan BBQ sauce
1 tsp crushed garlic 1/4 c low-sodium vegetable broth
1/4 tsp crushed red pepper flakes (optional) 1 tsp cayenne powder (optional)
Salt and pepper Salt and pepper to taste
Slaw:
1. In a medium bowl, combine all ingredients and stir; season to your preference. Allow
to sit for 20 minutes or more to absorb the flavors and soften.
Jackfruit:
1. Heat a large skillet over medium heat. (You will be healthy sautéing with water or
veggie broth. To prevent sticking, add a little and let it bubble in the pan.). Add the
shredded jackfruit and sauté, stirring often with a spatula, for about 5 minutes. Add
garlic, tamari and liquid smoke, sautéing for 6 minutes.
2. A
dd 1/2 c of BBQ sauce, vegetable broth and cayenne (if using), bring to a simmer,
then lower heat to medium low. Cook for 25 - 30 minutes, stirring occasionally, until
softened. Add more broth by the tablespoon if mixture gets too dry.
3. W
hen jackfruit has reached the desired level of tenderness, add the final 2 tbsp of
BBQ sauce, stir through and remove from the heat.
4. Serve hot and garnish as you wish with Dilly Slaw on top!
By Marla Rose
132 TEMPTING MAINS

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Curried White Beans With Arugula

This is one of my favorite ways to prepare beans and legumes!
Servings: 4
1 medium red onion, peeled and chopped
4 fresh garlic cloves, crushed and finely chopped
1 tbsp fresh ginger root, finely grated
1 tsp ground turmeric powder
1 tsp ground cumin
1/4 tsp salt (optional)
1 c water or low-sodium vegetable broth
4 c cooked white beans (such as navy beans, cannellini beans, or butter beans)
6 c arugula
Juice 1 fresh lemon
1. P
lace a large skillet or wide pot over medium heat and add the onion, garlic, and
ginger. Add 2 tbsp of water, and sauté for about 3 - 5 minutes. Feel free to add more
water, or even vegetable broth, one tbsp at a time, if needed to prevent the onions
from sticking. Add the turmeric, black pepper, cumin, salt (if using), and the water or
vegetable broth, and and stir until all of the spices have been dissolved into the liquid.
Add the white beans and stir well.
2. R
educe heat to a simmer and allow to cook for another 5 minutes. Add the arugula,
stir to combine, and remove from heat. Continue to gently stir until the arugula has
just wilted, stir in the lemon juice, and serve.
By Anthony Dissen
TEMPTING MAINS 133

TEMPTING MAINS
Zucchini Manicotti
Servings: 4
2 large zucchini, sliced like lasagna noodles
1 c sun-dried tomatoes
1 large carrot
1 tbsp Italian seasonings
1/4 c onion
2 garlic cloves
1/8 c lemon juice
2 c collard greens, chopped, reserve 1/2 c for garnish
1. C
ut the ends off and slice zucchini lengthwise using a mandolin to resemble lasagna
noodles set aside.
2. B
lend together remaining ingredients but remember to add Italian seasoning last and
blend for 10 seconds to incorporate seasonings.
3. Place sun-dried tomato filling and spinach in a bowl and mix.
4. U
sing 6 pieces of zucchini, overlap zucchini by laying them side by side but on the
piece before it.
5. Add 1/2 c of tomato and spinach filling to the zucchini and roll it up.
6. Garnish with chopped greens and extra tomato and spinach filling.
By Chelly
134 TEMPTING MAINS

TEMPTING MAINS
Ranchero Bowl
Servings: 4 - 5 1/2 tsp black pepper
Ranchero Sauce: 1 can fire roasted whole tomatoes,
1 yellow onion, diced 28 oz (or about 10 fresh tomatoes)
1 jalapeno pepper, 1/2 c water
diced with seeds removed Small bunch cilantro
1 serrano pepper, diced with Burrito Bowl:
seeds removed Romaine lettuce
2 garlic cloves, minced Brown rice
1/2 tsp cumin Kidney, pinto or black beans
1/2 tsp garlic salt Whole kernel corn
1/2 tsp onion powder Chopped tomato
1/2 tsp Mexican oregano Radishes, cilantro, or jalapenos (for garnish)
1. Dice onion and add to a large saucepan.
2. R
emove stems and seeds from pepper (wear gloves or wash thoroughly when
handling jalapenos) and dice finely. Add to pan. Add 1 - 2 tbsp water or vegetable
broth to pan and sauté vegetables until softened.
3. A
dd minced garlic and stir then simmer for 30 seconds. Add cumin, garlic salt, onion
powder, oregano and black pepper and mix well. Simmer for 1 - 2 minutes.
4. Add tomatoes (puree tomatoes in a blender for smoother consistency), water and cilantro.
5. Simmer on medium low heat for 30 minutes or until tomatoes break down.
6. Assemble burrito ingredients in a large bowl and drizzle with sauce.
By Chuck Underwood
TEMPTING MAINS 135

136
SWEET TREATS
BREAKFAST
3 Chocolate Strawberry Brownies.....138 Blueberry Raspberry
3
3 Chocolate Shake.....139 Couscous Parfait.....146
3 Sugar-Free Raspberry Five Ingredient Rice Pudding
3
Apple Crisp.....140 With Cinnamon Cream.....147
3 Plant-Based Chocolate Mint Pudding Apple Oat Crumble With
3
RECIPES
Or Frosting!.....141 Maple Caramel Sauce.....148 - 149
3 Brown Rice Pudding.....142 Hot Fudge Cake Vegan Style.....150
3
3 Banana Date Shake.....143 Marinated Fruit Salad Dessert.....151
3
3 Rustic Cherry Torte.....144 - 145 Apple Cider Sorbet.....152
3
Banana Pumpkin Chia Pudding.....153
3
SWEET TREATS 137

SWEET TREATS
Chocolate Strawberry Brownies

These amazing brownies are richly flavored with cocoa and fresh strawberries, and are oh-so-
fudgy good.
Servings: about 24 - 30 (1 1/2 inch) brownies
1/2 c rolled oats
1/2 c cocoa powder
2 tsp baking powder
1 ripe banana
20 Medjool dates, pitted
3 c fresh strawberries, rinsed, and patted dry, divided
2 tsp vanilla
2. I nto the bowl of a food processor, add oats, cocoa, and baking powder. Process for a
few seconds. Add banana, dates, and 2 c of the strawberries, and vanilla. (Save the
final cup of berries for the top.)
3. Process until the mixture is well combined.
4. R
emove bowl and blade from the base. Divide batter evenly, filling either a silicone
brownie-bites pan or a nonstick miniature muffin pan.
5. U
se the remaining cup of berries to dot the top of the brownies. Bake for 15 - 20
minutes, or until almost completely firm.
6. Remove from oven and place on cooling rack. Allow to cool, and enjoy!
By Vicki Brett-Gach
138 SWEET TREATS

SWEET TREATS
Chocolate Shake
Bust your chocolate craving the healthy way with a plant-based chocolate shake that is sure
to please kids to adults. Enjoy!
Servings: 2 glasses
3 c non dairy plant-based milk of choice
2 tbsp cacao or cocoa powder
4 pitted Medjool dates
1/2 tsp pure vanilla extract
Dash of salt
2 - 3 frozen bananas
1. Blend until smooth.
2. Pour into two glasses, opt to top with an extra date and enjoy cold! Yum!
Notes:
1. Omit frozen bananas for chocolate milk.
By Christa Clark
SWEET TREATS 139

SWEET TREATS
Sugar-Free Raspberry Apple Crisp

Simple and delicious. I adore recipes that are this easy and taste this good, I know you will too!
Servings: 2 large or 4 small
2 apples, peeled, cored and diced fine
2 c raspberries or favorite berry
1/2 ripe banana
1/2 c Medjool dates, (soaked in boiling water for 5 minutes, reserve water)
1 c old fashioned oats (or gluten free oats)
1 1/2 tsp cinnamon powder
1. Preheat the oven to 350° F.
2. Add the apples and raspberries to your baking dish.
3. I n a food processor or blender combine the soaked dates and water along with the
banana. Process until relatively smooth, some chunks are okay.
4. Add oats and cinnamon powder to the banana and date mixture. Stir to combine.
5. With wet hands press this sticky mixture on top of the berries and apples.
6. Bake for 30 - 40 minutes until golden.
7. Remove from the oven, transfer to a cooling rack and allow to rest briefly.
8. Serve warm, perhaps with banana nice cream and a fresh berry!
By Christa Clark
140 SWEET TREATS

SWEET TREATS
PHOTO BY RODRIGO FLORES ON UNSPLASH
Plant-Based Chocolate Mint

Pudding Or Frosting!
Servings: 2
2 c organic canned pinto beans
1/2 c raw organic cacao powder
1/2 c organic maple syrup
1/4 c plant-based milk
4 drops peppermint extract, optional
1. Blend all ingredients.
By Chelly
SWEET TREATS 141

SWEET TREATS
Brown Rice Pudding

Servings: 6 - 8
1 c sweet brown rice
3 c water
1 1/2 c unsweetened soy or almond milk
1/8 tsp nutmeg
1/8 tsp cardamom
1/8 tsp cinnamon
1/8 tsp anise
1/4 c maple syrup
1. Bring sweet brown rice to boil in 3 c of water then lower to simmer.
2. Simmer sweet brown rice for 25 minutes.
3. Place cooked sweet brown rice in a baking dish.
4. Add unsweetened soy or almond milk.
5. Add nutmeg, cardamom, cinnamon and anise.
6. Stir in maple syrup.
7. Bake for 20 minutes covered at 350°F.
By Sharon Matthews
142 SWEET TREATS

SWEET TREATS
Banana Date Shake

Servings: 3
1 1/2 c unsweetened soy or almond milk
1 1/2 ripe bananas (the riper the sweeter the shake)
1 Medjool date
1. Place all ingredients in blender.
2. Blend until ingredients are shake consistency.
Tips:
1. If you prefer a sweeter taste add another date.
2. If you prefer a more intense banana taste add riper and/or another 1/2 of a banana.
By Sharon Matthews
SWEET TREATS 143

SWEET TREATS
Rustic Cherry Torte

Early spring Sundays call for homey baking, like this rustic torte packed with cherries and
apricot-sweetened whole grain bread dough. The carmelized fruit juices soften and permeate
the layers, creating a moist, tender, delicious, healthy treat for breakfast, brunch, afternoon
tea or dessert.
Servings: 8
1/2 tsp dry commercial yeast
1 c unchlorinated water, room temp
Up to 2 c whole wheat pastry flour
1/2 banana, mashed to a smooth pulp
2 c dried unsulphured apricots for apricot paste
3 - 4 lbs of fresh or frozen bing cherries, pitted
2. A
dd warm water to a medium mixing bowl and sprinkle yeast over it. Wait 10 minutes
before mixing in the banana pulp. Slowly add flour, mixing until you achieve a sticky
dough. Rest dough 10 minutes. With a dough scraper, transfer to a floured board,
knead for 8 minutes, adding whole wheat pastry flour as needed to avoid excessive
sticking to the board. Flatten, stretch and fold dough in thirds 3 - 4 times, rotating
90° each time. Lightly flour and return to the bowl. Cover with a tight-fitting lid or
plastic wrap and allow to double in size at room temperature, which can require up to
2 hours.
3. C
reate apricot paste: Add apricots to a bowl and pour in just enough boiling water
to cover. Soak until soft. Alternatively, microwave for 1 - 2 minutes. Cool. Process with
soaking water in a food processor until smooth, scraping down the sides of the bowl
periodically. If too dense to spread easily, add a little water. Set aside.
144 SWEET TREATS

SWEET TREATS
Rustic Cherry Torte Continued

4. Slice fresh cherries in half. Frozen cherries can remain whole.
5. W
ith a dough scraper, transfer dough to a lightly floured board. Stretch and fold a
few more times. Divide in thirds and keep covered with wrap. Roll out one third to
1/8 inch thick rectangle. Trim to fit a 9 x 13 inch baking pan. Line with parchment if
metal. No need if ceramic.
6. T
ransfer dough to pan, retrim any excess dough due to stretching. Coat with a thin
layer of apricot paste. Add a dense layer of cherries, packed very closely together.
Repeat for 2nd layer. Top with final dough layer and spread a thin layer of apricot
paste. Top with cherries, cut side down if fresh, whole; if frozen, space 1 inch apart.
7. B
ake for 45 - 60 minutes or until cherries have collapsed, juices are released and
bubbling actively. Remove, brush released juices over the top crust and cherries, and
continue to bake until crust is golden and glossy. Remove to a cooling rack. Rebrush
juices on top crust and cherries. Cool completely and refrigerate.
8. T
his rustic torte is best the day AFTER it is baked, which affords the dough time to
absorb the delicious complex elixir of carmelized fruit juices and become soft, tender
and easy to cut (...that is, if you can wait!). Enjoy!
Tip:
1. If you find you’re left with a little excess dough and cherries, roll out the dough, cut
out with decorative cutters, smear on some apricot paste, top with a cherry, and bake
5 - 6 minutes for some delightful little cookies!
By Cathy Katin-Grazzini
SWEET TREATS 145

SWEET TREATS
Blueberry Raspberry Couscous Parfait

Servings: 4 – 6
1 c couscous
2 c water
1 1/2 c blueberries
1 1/2 c raspberries
1/2 c unsweetened apple juice
2 tbsp maple syrup
2 tbsp kuzu root or arrowroot
Couscous
1. Bring couscous to a boil in water.
2. Place cover on pot and turn off heat.
Berry Compote
1. Bring blueberries and raspberries to boil in 1/4 c apple juice.
2. Allow mixture to simmer until the berries are soft.
3. Add 2 tbsp maple syrup.
4. Add kuzu root to 1/4 c chilled apple juice.
5. Stir kuzu-apple juice mixture to berry mixture while simmering to thick consistency.
6. Remove from heat.
7. Starting with couscous, place a layer in bottom of dish or sundae glass.
8. Add a layer of berry compote. Repeat until parfait is created and top with fresh berries.
Tip:
1. Feel free to add additional maple syrup for sweeter taste.
By Sharon Matthews
146 SWEET TREATS

SWEET TREATS
PHOTO BY MAE MU ON UNSPLASH
Five Ingredient Rice Pudding

With Cinnamon Cream
This pudding makes good use of leftover brown rice. It takes only five minutes to prepare for
the oven and serves double-duty as a lovely finish to a weeknight meal or even an appealing
breakfast treat.
Servings: 4 - 6
Pudding:
2 1/2 c cooked short-grain brown rice
3/4 c non dairy milk
1/2 c raisins
1/4 c maple syrup, brown rice syrup, or date syrup
1/4 tsp ground cinnamon
Cinnamon Spiced “Cream”
1 block (14 - 16 ounces) soft silken tofu (low-fat), drained
1 tbsp maple syrup
1 tsp vanilla extract
1. T
o make the cinnamon spiced “cream,” put all of the “cream” ingredients in a blender
and process until smooth and creamy. Cover and refrigerate at least 4 hours.
2. T
o make the pudding, preheat the oven to 375°F. Put the rice, non dairy milk, raisins
and syrup in a medium-sized casserole dish and stir to combine. Sprinkle the
cinnamon over the top. Cover and bake for 40 minutes, or until all of the liquid is
absorbed. Let cool 20 - 30 minutes and serve warm with cinnamon spiced “cream.”
Or, if you prefer, cover tightly and refrigerate 4 - 6 hours and serve it cold. Stored in a
tightly covered container, leftover pudding will keep for 3 days.
By Laura Theodore
SWEET TREATS 147

SWEET TREATS
PHOTO BY ANDREA TUMMONS ON UNSPLASH
Apple Oat Crumble With

Maple Caramel Sauce
Most of us have a sweet tooth. This is a delicious and satisfying snack to have on hand
for those sweet craving moments. This dish is great for breakfast, snacks or dessert.
Servings: 6 - 10
4 c cored, chopped, apples
1 1/2 c rolled oats (flat oats)
1 1/2 c pitted Medjool dates
1 teaspoon ground cinnamon
1/4 - 1/2 c coconut nectar or preferred sweetener of choice
1 tbsp alcohol free pure vanilla extract
2 tbsp pure lemon juice
Crust:
1. In a food processer using the “S” blade attachment, process oats and cinnamon
into small pieces. Add the dates and continue to process until mixed well. Dates are
difficult to measure accurately. You may end up with a dry or wet crumble. Remember
you can always add more, but once the dates are in it is difficult to dry with additional
oats. Crumble should be moist, not too dry so that it is flaky, just moist enough to
slightly stick together.
2. W
ith your hands, press half the crust crumble into the bottom of a 9 inch round glass
pie pan. Press firmly to ensure there are no gaps and that it is consistently distributed.
Prepare Apples:
1. Chop apples in half, remove core, dice into small pieces. Place apples in water with
lemon juice to prevent browning. Drain before using.
2. T
o make the filling, combine apples, coconut nectar and vanilla in a mixing bowl and
stir well.
148 SWEET TREATS

SWEET TREATS
Apple Oat Crumble With Maple Carmel Sauce Continued

Assemble:
1. Spread filling evenly over the bottom crust. Top with remaining half of crust
crumbles. Refrigerate to chill and serve. Will keep 3 - 4 days in the refrigerator.
2. Drizzle with “caramel” sauce (optional).
Caramel Sauce:
3/4 - 1 c pure maple syrup
7 - 10 dates (pitted)
1 tsp cinnamon (optional)
1 tsp vanilla (optional)
1. C
ombine all ingredients in the blender, with the maple being the first ingredient (the
mixture is thick and is easier to blend with the maple syrup on the bottom). Start with
3/4 c and add more if needed.
2. T
horoughly blend, using the tamper of a high speed blender, to smooth texture. Add
more liquid if needed.
3. Serve as a dessert garnish or just drizzled over your favorite apple variety.
4. C
aramel will thicken the longer it sits, just re-blend with water or more maple syrup if
preferred.
5. R
aw caramel will store in the refrigerator for up to 2 weeks. Color will darken as it
sits, this does not indicate spoilage.
6. I f you do not have a high speed blender with a tamper, increase the amount of maple
syrup and mix with a spatula in between blending to break down the dates.
By Amber Poupore
SWEET TREATS 149

SWEET TREATS
Hot Fudge Cake Vegan Style

Servings: 8
1 c whole wheat flour 1/2 c applesauce
1/2 c unsweetened cocoa powder 1 tsp vanilla extract
(divide in half) 3/4 c dark brown sugar (use 1 c
2 tsp baking powder if you like it sweeter) or date paste
1/4 tsp salt for lower glycemic impact
3/4 c vanilla almond milk 1 1/2 c hot water
(or any non dairy milk)
2. P
lace flour, baking powder, salt, and 1/4 c of the cocoa powder in a large bowl. Whisk
dry ingredients together.
3. In a separate bowl, whisk together milk, vanilla, and applesauce.
4. Pour wet mixture into flour mixture and mix well.
5. S
poon mixture into a silicone nonstick 8 - 9 inch square pan. Since silicone pans are
very flexible, you will need to use a baking sheet underneath for stability. Glass or
metal pans lined with parchment paper also will work fine.
6. I n a clean bowl, combine brown sugar and last half of cocoa powder. Gradually beat in
hot water using a whisk and blend thoroughly.
7. P
our evenly over batter in pan. It will be thin but will thicken up when baked. It will
be a frosting-like covering over the cake and is delicious! If you leave the cake in pan
instead of dumping out, just spoon the gooey fudge over each serving.
8. Bake on center rack, 40 - 45 minutes.
By Terri Edwards
150 SWEET TREATS

SWEET TREATS
PHOTO BY ARTUR RUTKOWSKI ON UNSPLASH
Marinated Fruit Salad Dessert

At first glance, it may seem just a bit odd to add vinegar to a fruit salad. But it is absolutely
wonderful! Eat this as it is for a wonderful and quick dessert, or feel free to use as a topping
for another Plant Perfect dessert you are preparing.
Servings: 4 - 6
1 c fresh strawberries, hulled and sliced into quarters
1 c fresh blueberries
1 c fresh raspberries
2 large apples, any variety you enjoy, cored and diced
2 large pears, any variety you enjoy, cored and diced
1/2 c dried dates, pitted and diced
1/4 c fresh mint, thinly sliced
Juice and zest 1 lemon
1. M
ix all ingredients together until well combined. Stir gently so that you don’t break up
the raspberries or blueberries too much, or else they can become very mushy.
2. Chill at least 1 hour in the refrigerator before serving.
By Anthony Dissen
SWEET TREATS 151

SWEET TREATS
Apple Cider Sorbet

Servings: makes approximately 1 quart
2 c fresh apple cider
1. C
arefully pour apple cider into the bowl of an automatic ice cream machine, and
process according to manufacturer’s instructions until desired texture is achieved.
2. Enjoy immediately, or harden further in freezer for an hour or more.
By Vicki Brett-Gach
152 SWEET TREATS

SWEET TREATS
Banana Pumpkin Chia Pudding

Servings: 6 - 8
1 1/2 c unsweetened almond or other non dairy milk
1/2 c chia seeds
2 ripe bananas
1 c pure pumpkin puree
4 tbsp maple syrup
2 tsp pure vanilla extract
1/2 tsp fresh grated nutmeg
1/4 tsp ground ginger
Pinch of salt
1. I n a blender or food processor, add the milk and the chia seeds. Allow the seeds to
soften for a few minutes as you get everything else gathered.
2. Add everything else.
3. Blend or process for a minute or until the mixture is smooth.
4. This will be thick!
5. T
ransfer to a large bowl or individual serving bowls to set and chill in the fridge for at
least two hours.
6. Enjoy!
By Marla Rose
SWEET TREATS 153

ABOUT THE CHEF
Lauren Bernick decided to cure her heart
disease instead of just taking statins as her
doctor recommended. By eating a Plant Perfect
diet since 2015, she has dropped her cholesterol
110 points, changed the size of her blood
platelets from hard and dense to big and fluffy
as they should be, and lost 20 pounds. She
CHEF BIOS helps other people who want to reverse disease

and age in a healthy way via her website
https://www.wellelephant.com/.
Recipes (5): BBQ Spaghetti Squash on
page 103, Cauliflower Steak with Whipped
Sweet Potatoes and Greens on page 116 - 117,
Easy Old-Fashioned Biscuits on page 55,
Sunday Morning Pancakes on page 20, Veggie
Stew and Mashed Potatoes on page 84
Vicki Brett-Gach is a Certified Personal

Chef, Master-Certified Vegan Lifestyle
Coach, and PBNSG’s Co-Director of Culinary
Education. Vicki earned a Certificate in
Plant-Based Nutrition through the T. Colin
Campbell Center for Nutrition Studies, is
Forks Over Knives Plant-Based Certified,
and a graduate of Dr. McDougall’s Starch
Solution Certification program. She is a writer,
blogger, and recipe designer, and founder of
Ann Arbor Vegan Kitchen, specializing in
highly personalized vegan coaching and plant-
based culinary instruction. Visit Vicki at
https://annarborvegankitchen.com,
https://www.instagram.com/a2vegankitchen/,
https://www.pinterest.com/a2vegankitchen/
ann-arbor-vegan-kitchen/,
https://www.facebook.com/AnnArborVeganKitchen.
Recipes (7): Cinnamon Pancakes with
Blueberry Date Syrup on page 24, Stuffed
Baked Potatoes on page 49, Red Lentil and
Black Bean Soup on page 90, Grand Slam
Tempeh Burgers With Spinach And Sweet
Potatoes on page 105, Chocolate Strawberry
Brownies on page 138, Apple Cider Sorbet on
page 152, Ratatouille Flatbread Pizza on
page 106 - 107
154 ABOUT THE CHEF

ABOUT THE CHEF
Christa Clark is the woman behind
https://www.artisticvegan.com/, where
hundreds of plant-based recipes are offered.
Christa’s passion for cooking began once she
started her plant-based journey. Her husband
fanned her flames to take pictures and capture
the recipes beginning a new life path. She is
also the author of two vegan cookbooks, a yoga
instructor and works with her husband Gerald
Clark at Gravity Body Academy as a Structural
CHEF BIOS
Integrator.
Recipes (5): Chocolate Shake on page
139, Sugar-Free Raspberry Apple Crisp on
page 140, Potato Spinach Balls on page 50 - 51,
Banana Berry Baked Oatmeal on page 23,
Shanghai Soup on page 88
Anthony Dissen, MPH, MA, RDN is a

Registered Dietitian - Plant-Based Nutrition
& Integrative Health Educator, Instructor
of Health Sciences - Stockton University,
Integrative Dietitian - CentraState Medical
Center, Vice President of Nutrition - WellStart
Health, Inc., Past Chair - Vegetarian Nutrition
Dietetics Practice Group and a Doctoral
Student at Stockton University. Visit his website
www.AnthonyDissen.com or follow him on
https://www.instagram.com/anthonydissenrd/.
“The doctor of the future will give no
medicine, but will interest her or his
patients in the care of the human frame,
in a proper diet, and in the cause and
prevention of disease.”
- Thomas A. Edison
Recipes (5): Portuguese Calde Verde Soup
on page 95, Curried White Beans with Arugula
on page 133, Sautéed Tomato And Lentil Salad
on page 40, Marinated Fruit Salad Dessert on
page 151, Roasted Beet And Citrus Salad on
page 39
ABOUT THE CHEF 155

ABOUT THE CHEF
Terri Edwards is the blogger behind
EatPlant-Based, a licensed Food for Life
instructor with Physicians Committee for
Responsible Medicine, a plant-based writer and
speaker. Her site, “EatPlant-Based” is an oasis
for those seeking wellness and restored health
through scientifically-proven plant-based
CHEF BIOS nutrition. It offers healthy plant-based recipes,

handy kitchen tips, and the latest information
on nutritional scientific research. You can find
Terri at https://eatplant-based.com/ as well as
on https://www.facebook.com/EatPlantBased/.
Recipes (5): One Pot Vegan Minestrone
Soup on page 91, Roasted Red Pepper
Hummus on page 65, Orange Miso Dressing
on page 42, Low Fat Chipotle Ranch Sauce on
page 66, Hot Fudge Cake Vegan Style on page
150
Michele Gallo is a Co-Director of Culinary

Education for PBNSG. She has a Master of
Science in Exercise Science and a Master of
Physical Therapy from Oakland University.
She has American College of Sports Medicine
Exercise Physiologist Certification. She has
completed certificates from the T. Colin
Campbell Center for Nutrition Studies in
Plant-Based Nutrition, Rouxbe Plant-Based
Professional, Rouxbe Forks Over Knives,
IDEA Nutrition and Behavior Change. Michele
has completed the Wellcoaches Core Coach
Training and is pursuing certification as a
Health and Wellness Coach.
Recipes (3): BBQ Pulled Jackfruit on
page 100 - 101, Air Fried Tofu With Italian
Seasonings on page 80, Lemony Beet Hummus
on page 72
156 ABOUT THE CHEF

ABOUT THE CHEF
Timaree Hagenburger, MPH, RDN,
EP-c, is a full-time nutrition professor at
Cosumnes River College, PBNSG dietitian and
chef contributor, works in corporate wellness,
writes a monthly newspaper column, has
a regular segment on California Bountiful
TV, her own podcast “Office Hours with The
Nutrition Professor” and published her first
book - The Foodie Bar Way: One meal. Lots of
options. Everyone’s happy. www.FoodieBars.com
CHEF BIOS
Life is better when you “love the food that loves
you back.” https://thenutritionprofessor.com/
Recipes (5): Timaree’s Refreshing Mango
Lime Dressing on page 41, Lime Cilantro
Brown Rice on page 52, Citrus-Infused 50-50
Salad on page 29, Mia’s Berry Compote on
page 71, Timaree’s Crazy Salad Base on page
30 - 31
Jeannie Hudkins was an elementary

educator for over 30 years. Having earned
eCornell’s Plant-Based Nutrition Certificate,
her current focus is nutrition education.
Jeannie has been a Plant-Based Nutrition
Support Group chef for five years. Jeannie is
the author of Eat Like You Give a Damn: For
the Animals, For Your Health, For Our Planet
and Dietology 101: Be Slim, Be Full, Be Well.
Recipes (5): Red Cabbage Sauté on page 78,
Savoury French Lentils Entrée on page 118,
Pinto Beans In A Flash on page 77, Easy
Vegetable Soup on page 83, Sweet Potato
Quinoa Chili on page 82
ABOUT THE CHEF 157

ABOUT THE CHEF
Cathy Katin-Grazzini is Food
Editor for VEGWORLD Magazine and a
contributing writer. Her beautiful/novel
recipes, cooking instruction, personal chef
services and nutritional coaching in the
NYC metro area transforms lives. Certified
in Plant-Based Nutrition from the T. Colin
CHEF BIOS Campbell Center for Nutrition Studies at

Cornell, Cathy is also a graduate of
Rouxbe Cooking School’s Professional
Plant-Based Program. Find Cathy’s at
https://www.cathyskitchenprescription.com
and pics of her dishes at https://www.
instagram.com/cathyskitchenprescription/.
Recipes (5): Potato Gnocchi on page
46 - 47, Hinona Kabu Miso Soup on page 92,
Early Spring Pie on page 114 - 115, A Tuscan
Minestrone on page 93, Rustic Cherry Torte on
page 144 - 145
Denise Kling-Pelto. My husband’s

heart disease transformed my Polish high fat
cooking to a whole food plant-based “Delicious
Prescription” to health. I became a Certified
Holistic Nutrition Consultant and Food For Life
instructor, took cooking classes from Christine
Waltmeyer’s Natural Kitchen Cooking School
and sharpened my skills with Rouxbe’s cooking
class. Now that we understood the horrors of
animal factory farms and the degradation to
the environment we could never go back.
Recipes (5): Creamy Cauliflower And
Portabella Mushroom Soup on page 96 - 97,
Polish Golumpki Vegan Style on page 111,
Creamy Crunchy Potato Salad on page 38,
Pear Infused Rice Salad on page 33, Chunky
Apple Spread on page 70
158 ABOUT THE CHEF

ABOUT THE CHEF
Nele Liivlaid is the author of PLANT-
BASED MADE EASY: The Complete Practical
Guide to Healthy Whole Food Diet. She has
a plant-based certificate from eCornell and
is a featured blogger and researcher. On
her blog https://www.nutriplanet.org/ and
https://www.instagram.com/thenutriplanet/
Nele shares easy-to-follow recipes, video
tutorials, regular and Candida/blood sugar
meal plans, and articles about healing
CHEF BIOS
Candida naturally.
Recipes (5): Apple Cinnamon Muffins
on page 22, Veggie-Packed Salad Dressing
on page 36, Omelet With Sprouted Chickpeas
on page 19, Simple Veggie Stir-Fry With
Mushrooms on page 113, Smoky Split Pea Soup
on page 87
Chef Katie Mae is the founder of The

Culinary Gym, an online hub for learning,
practicing, and mastering whole food plant-
based cuisine. Her mission is to empower
people in the kitchen and help them build
vitality through delicious recipes and cooking
classes. Since 2011, Katie Mae has been
teaching at the TrueNorth Health Center and
Dr. McDougall’s residential health programs.
Now people can also train with her online,
from anywhere in the world! Learn more at
https://theculinarygym.com/.
Recipes (5): Watermelon Salad With
Cherry Tomatoes And Fresh Mint on page
35, Sweet Potato Tacos Made Lighter With
Cabbage Cups on page 121, Hearty Bolognese
Sauce With Tempeh And Sun-Dried Tomatoes
on page 64, Smoky Beans And Quinoa Stuffed
Peppers on page 120, Savoury Oatmeal on
page 25
ABOUT THE CHEF 159

ABOUT THE CHEF
Sharon Matthews is a health care
administrator and adjunct college instructor
with over 30 years of study and practice in
plant-based nutrition. She became intrigued
with lifestyle factors contributing to unhealthy
beginnings (births), the development of chronic
diseases, premature aging, and premature
CHEF BIOS death. Her curiosity led her to macrobiotics,

a whole food plant-based way of eating.
Sharon is certified in Plant-Based Nutrition
by the T. Colin Campbell Center for Nutrition
Studies and by the Physicians Committee
for Responsible Medicine as a Food for Life
Instructor.
Recipes (3): Banana Date Shake on page
143, Blueberry Raspberry Couscous Parfait on
page 146, Brown Rice Pudding on page 142
Jessica Meyers-Altman has been a

passionate educator since 1998. Jessica holds
a Master's degree in Public Health, Master’s
degree in Science Education, with a goal of
addressing social determinants of health,
disparities, and Western disease through public
education and food access. She is a certified
plant-based chef, holds a certification in plant-
based nutrition, and is a certified Complete
Health Improvement Plan facilitator (CHIP).
To combine her passion for public health, food
systems, with her passion for teaching, Jessica
founded www.gardenfreshfoodie.com, a blog
& company devoted to plant-based, seasonal
recipes for decreasing inflammation and
Western Disease.
Recipes (5): Crustless Quinoa Quiche
on page 56, Rainbow Kale Salad on page 34,
White Bean And Artichoke Dip on page 62,
Texas Caviar on page 75, Stuffed Mushroom
Caps on page 74
160 ABOUT THE CHEF

ABOUT THE CHEF
Lani Muelrath M.A., is an award-
winning health educator, celebrated
speaker, TV host and the author of three
best-selling books. Lani has been vegetarian/
vegan for 45 years and has been teaching
in health and wellness for over four decades.
She is recognized as a thought leader and
pioneer in transition to plant-based nutrition
and in the integration of vegan living and
mindfulness practices. Visit Lani at
CHEF BIOS
https://www.facebook.com/lanimuelrath/ and
https://www.instagram.com/lani.muelrath.
Recipes (5): Curried Pumpkin Lentil Soup
on page 98, Cranberry Sauce With Dates And
Oranges on page 67, Golden Tumeric Rice on
page 57, Kitchari on page 130, Apple Jicama
Slaw on page 43
Marla Rose is an award-nominated

journalist, columnist, author and event
planner. A vegan for more than 21 years,
Marla is co-founder of Chicago
VeganMania, the largest free vegan
event in Chicago and October 1st will be
the eighth year. She is also co-founder of
http://www.veganstreet.com/recipes.html
and Vegan Street Media with her husband,
which aims to empower vegan businesses,
non-profits and advocates to build their
brands and promote their products, services
and messages to an enthusiastic audience
by providing innovative, compelling and
effective stories, images, and marketing
tools and strategies.
Recipes (5): BBQ Jackfruit Tacos With
Dilly Slaw on page 132, Two Potato Kugel
on page 58, Chili Mac on page 131, BBQ
Cauliflower Wings on page 79, Banana
Pumpkin Chia Pudding on page 153
ABOUT THE CHEF 161

ABOUT THE CHEF
Amber Poupore is synonymous with
vegetarian cuisine in southeastern Michigan,
having worked over a decade at the premier
plant-based restaurant Inn Season Cafe and
spending the previous decade opening her
own plant-based establishments, Cacao Tree
Cafe, The Clean Plate and a catering business,
CHEF BIOS as well as an integral long-term consultant

for the reputable Green Space Cafe. Amber is
involved with educational and instructional
classes throughout southeastern MI, including
the medical students at prestigious universities
and corporations as highly regarded as
GM. She has recently been featured in the
documentary “Eating You Alive” and has
appeared frequently on local news stations as
well as in publications.
Recipes (5): French Lentil Stuffed
Peppers on page 122 - 123, Apple Oat Crumble
With Maple Caramel Sauce on page 148 - 149,
Lentil Loaf on page 124 - 125, Vegetarian
Lasagna on page 128 - 129, Apricot BBQ Sauce
With Marinated Tempeh on page 126 - 127
Delmas G. Sroufe began creating plant-

based cuisine in 2001. In 2006, he joined
the Wellness Forum Foods as Executive
Chef teaching cooking/health classes and
speaking at venues around the country.
Del has authored: Forks over Knives: The
Cookbook, Better than Vegan, retracing
his plant-based journey and healthy loss of
over 200 pounds, The China Study Quick
and Easy Cookbook, and The China Study
Family Cookbook; bringing the whole
family to the plant-based table. Visit Del at
https://chefdelsroufe.com/,
https://www.facebook.com/ChefDelSroufe?fref=ts,
https://www.instagram.com/chefdelsroufe/.
Recipes (4): Corn And Black Bean Salsa
on page 69, Chipotle Black Bean Macaroni
Salad on page 32, Strawberry Spinach Salad
With Creamy Poppy Seed Dressing on page 37,
Breakfast Quinoa With Cherries on page 18
162 ABOUT THE CHEF

ABOUT THE CHEF
Laura Theodore is a recognized public
television personality, celebrity vegan chef,
celebrated jazz singer and award-winning
cookbook author. She is co-creator of the Jazzy
Vegetarian vegan cooking series on PBS, and
author of five cookbooks, including Deliciously
Vegan, Vegan-Ease, Jazzy Vegetarian Classics,
Jazzy Vegetarian and the upcoming Vegan
for Everyone (release February 2020). Laura
is recipient of three Taste Awards and won
CHEF BIOS
a silver medal at the 2018 IBPA Benjamin
Franklin awards. Laura has been featured in
the New York Times, Daily News, Mother Earth
Living, VegNews, Family Circle, Readers Digest
and PBS Food. Follow Laura at
https://www.jazzyvegetarian.com/,
https://www.facebook.com/JazzyVegetarian,
https://www.pinterest.com/JazzyVegetarian/.
Recipes (5): 5 Ingredient Rice Pudding
With Cinnamon Cream on page 147, Chili
Maple Brussels Sprouts on page 76, Petite
Soda Bread on page 54, Quick Red Lentil
Curry Soup on page 94, Baked Steak Fries on
page 53
Chef Jeff Tritten is a long time

restaurateur. He is a former restaurant owner,
and has managed several large banquet and
catering food operations. In his most recent
restaurant endeavor, Jeff was the co-owner of a
BBQ restaurant in Michigan. After leaving the
BBQ restaurant, Jeff went on a plant-based diet
and lost 168lbs.! Currently he creates recipes
for his website and has a passion for helping
others with their plant-based journey. Follow
Jeff at https://www.arespectfullife.com/.
Recipes (6): Three Bean Michigan Cherry
Chili on page 85, One Pot Red Lentil Masala
on page 110, Peruvian Quinoa Stew on
page 89, One Pan Lentil Potato And Spinach
Curry on page 86, Tuscan Farro And Bean
Skillet on page 112, Banana Oat Pancakes With
Fruit on page 26
ABOUT THE CHEF 163

ABOUT THE CHEF
Chuck Underwood is a plant-based
influencer and an avid Vegan cook, Blogger,
and YouTuber. Chuck began experimenting
with plant-based cooking in 2008 after being
introduced to doctors like Dr. John McDougall
and Dr. Neal Barnard. Inspired, he took T.
Colin Campbell’s Plant-Based Nutrition Course
CHEF BIOS from eCornell University and started his

blog, https://www.brandnewvegan.com
in 2013. Brand New Vegan uniquely helps
transitioning easier with comfort-food recipes
people already know and love. Chuck also
offers support via his popular Facebook group
https://www.facebook.com/groups/bnvcommunity/.
Recipes (5): Crispy Oven Baked Fat Free
French Fries on page 59, Best Ever Fat Free
Vegan Gravy on page 63, Smoky Vegan Carrot
Dogs on page 104, Ranchero Bowl on page
135, Lentil Sloppy Joes on page 102
Debra Walter is a personal chef, cooking

instructor and owner of Max’s Granola. Debra
has been working in the field of food for over
30 years. Debra specializes in vegan, gluten
free and baking of any kind! She attended the
Culinary Institute of America in Hyde Park
New York and completed an intensive Vegan
Baking Bootcamp. Debra teaches adults and
kids, giving them the skills they need to
tackle all kinds of cooking and baking. You
can email Debra at chefveggi@aol.com with
any questions.
Recipes (2): Festive Fruit Salsa on
page 68, Vegetable Chickpea Quiche on
page 21
164 ABOUT THE CHEF

ABOUT THE CHEF
Chelly Williams Chef and speaker, Chef
Chelly has had the pleasure of consulting and/
or working with many popular names in the
plant-based, vegan and raw food arena. A
private chef, she developed her own raw and
vegan foods label on the East Coast and in
Michigan. Specializing in plant-based, raw,
vegan and holistic food prep she practices
Functional Medicine Nutrition, allowing her
clients to change their diets and lifestyle.
CHEF BIOS
“Heal the gut by eating foods to nourish your
soul and achieve the health that you desire!!”
Chelly is a 15 year vegan. Visit Chelly at
https://www.ihavedivinehealth.com/.
Recipes (5): Zucchini Manicotti on
page 134, Succotash on page 119, Plant-Based
Chocolate Mint Pudding Or Frosting on page
141, One Pot Pasta For Carb Addicts on page
48, Party in Your Mouth Salad on page 28
ABOUT THE CHEF 165

INDEX
A Chili Mac, 131
A Tuscan Minestrone, 93 Chili Maple Brussels Sprouts, 76
About The Chef, 154 - 165 Chipotle Black Bean Macaroni Salad, 32
Air Fried Tofu With Chocolate Shake, 139
Italian Seasonings, 80 Chocolate Strawberry Brownies, 138
Apple Cider Sorbet, 152 Chunky Apple Spread, 70
Apple-Cinnamon Muffins, 22 Cinnamon Pancakes With Blueberry
Apple-Jicama Slaw, 43 Date Syrup, 24
Apple Oat Crumble With Maple Citrus-Infused 50-50 Salad, 29
Caramel Sauce, 148 - 149 Corn And Black Bean Salsa, 69
Apricot BBQ Sauce With Cranberry Sauce With Dates
Marinated Tempeh, 126 - 127 And Oranges, 67
Creamy Cauliflower And Portabella
B Mushroom Soup, 96 - 97
Baked Steak Fries, 53 Creamy Crunchy Potato Salad, 38
Banana Berry Baked Oatmeal, 23 Crispy, Oven Baked, Fat Free
Banana Date Shake, 143 French Fries, 59
Banana Oat Pancakes With Fruit, 26 Crustless Quinoa Quiche, 56
Banana Pumpkin Chia Pudding, 153 Curried Pumpkin Lentil Soup, 98
BBQ Cauliflower Wings, 79 Curried White Beans With Arugula, 133
BBQ Jackfruit Tacos With
Dilly Sauce, 132 E
BBQ Pulled Jackfruit, 100 - 101 Early Spring Pie, 114 - 115
BBQ Spaghetti Squash, 103 Easy Old-Fashioned Biscuits, 55
Best Ever Fat Free Vegan Gravy, 63 Easy Vegetable Soup, 83
Blueberry Raspberry
Couscous Parfait, 146 F
Breakfast Quinoa With Cherries, 18 Festive Fruit Salsa, 68
Brown Rice Pudding, 142 Five Ingredient Rice Pudding
With Cinnamon Cream, 147
C Foreword, 9
Cauliflower Steak With Whipped French Lentil Stuffed Peppers, 122 - 123
Sweet Potatoes And Greens, 116 - 117
166 INDEX
ABOUT THE CHEF
Index Continued
G One Pot Pasta For Carb Addicts, 48

Golden Turmeric Rice, 57 One Pot Red Lentil Masala, 110
Grand Slam Tempeh Burgers With Spinach One Pot Vegan Minestrone Soup, 91
And Sweet Potatoes, 105 Orange Miso Dressing, 42
H P
Hearty Bolognese Sauce With Tempeh Paul Chatlin's Story, 10 - 13
And Sun-Dried Tomatoes, 64 Party In Your Mouth Salad, 28
Hinona Kabu Miso Soup, 92 Pear Infused Rice Salad, 33
Hot Fudge Cake Vegan Style, 150 Peruvian Quinoa Stew, 89
Petite Soda Bread, 54
I Pinto Beans In A Flash, 77
Index, 166 - 168 Plant-Based Chocolate Mint Pudding
Or Frosting!, 141
K Polish Golumpki Vegan Style, 111
Portuguese Calde Verde Soup, 95
Kitchari, 130
Potato Gnocchi, 46 - 47
L Potato Spinach Balls, 50 - 51
Lemony Beet Hummus, 72
Q
Lentil Loaf, 124 - 125
Quick Red Lentil Curry Soup, 94
Lentil Sloppy Joes, 102
Lime Cilantro Brown Rice, 52
R
Low Fat Chipotle Ranch Sauce, 66
Rainbow Kale Salad, 34
M Ranchero Bowl, 135
Ratatouille Flatbread Pizza, 106 - 107
Marinated Fruit Salad Dessert, 151
Red Cabbage Sauté, 78
Mia’s Berry Compote, 71
Red Lentil And Black Bean Soup, 90
O Roasted Beet And Citrus Salad, 39
Roasted Red Pepper Hummus, 65
Omelet With Sprouted Chickpeas, 19
Rustic Cherry Torte, 144 - 145
One Pan Lentil, Potato And
Spinach Curry, 86
INDEX 167
Index Continued
S T
Sautéed Tomato And Lentil Salad, 40 Texas Caviar, 75
Savoury French Lentils Entrée, 118 Three Bean Michigan Cherry Chili, 85
Savoury Oatmeal, 25 Timaree’s Crazy Salad Base, 30 - 31
Shanghai Soup, 88 Timaree’s Refreshing Mango
Simple Veggie Stir Fry Lime Dressing, 41
With Mushrooms, 113 Tuscan Farro And Bean Skillet, 112
Smoky Split Pea Soup, 87 Two Potato Kugel, 58
Smoky Beans And Quinoa
Stuffed Peppers, 120 V
Smoky Vegan Carrot Dogs, 104 Vegetable Chickpea Quiche, 21
Strawberry Spinach Salad With Creamy Vegetarian Lasagna, 128 - 129
Poppy Seed Dressing, 37 Vegetarian Stuffed Peppers, 4
Stuffed Baked Potatoes, 49 Veggie-Packed Salad Dressing, 36
Stuffed Mushroom Caps, 74 Veggie Stew And Mashed Potatoes, 84
Succotash, 119
Sugar-Free Raspberry Apple Crisp, 140 W
Sunday Morning Pancakes, 20 Watermelon Salad With Cherry
Sweet Potato Quinoa Chili, 82 Tomatoes And Fresh Mint, 35
Sweet Potato Tacos Made Lighter With What Is Plant Perfect?, 7 - 8
Cabbage Cups, 121 White Bean And Artichoke Dip, 62
Whole Food Plant-Based
Pantry Staples, 14 - 15
Z
Zucchini Manicotti, 134
168 INDEX
169
Photos by Harshal S. Hirve on Unsplash
ISBN 978-0-578-62152-4
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Perfectly Plant-Based

A curated collection of original

Photography is a compilation of images supplied by the Chefs.

All rights reserved. No part of this publication may be reproduced, stored in a

Designed by Kathleen Ruhl.

Cover photography by veeterzy, Harshal S. Hirve and Jeremy Ricketts on Unsplash.

First PBNSG edition 2019

BREAKFAST COMFORTING WHOLE GRAINS,

VEGGIE SIDES 3 Early Spring Pie.....114 - 115

What Is Plant Perfect?

WHAT IS PLANT PERFECT? 7

Should We Avoid Processed Oils?

8 WHAT IS PLANT PERFECT?

10 PAUL CHATLIN'S STORY

PAUL CHATLIN'S STORY 11

12 PAUL CHATLIN'S STORY

WHAT CAN YOU DO?

PAUL CHATLIN'S STORY 13

Beans And Legumes: basil, parsley, thyme, sage, rosemary, bay

14 WHOLE FOOD PLANT-BASED PANTRY STAPLES

Whole Food Plant-Based Pantry Staples Continued

WHOLE FOOD PLANT-BASED PANTRY STAPLES 15

3 Breakfast Quinoa With 3 Banana Berry Baked

PHOTO BY MONIKA GRABKOWSKA ON UNSPLASH

Breakfast Quinoa With Cherries

Omelet With Sprouted Chickpeas

Sunday Morning Pancakes

PHOTO BY SVEN BRANDSMA ON UNSPLASH

Vegetable Chickpea Quiche

Banana Berry Baked Oatmeal

Cinnamon Pancakes With

Banana Oat Pancakes With Fruit

SALADS AND DRESSINGS 27

PHOTO BY REINALDO KEVIN ON UNSPLASH

Party In Your Mouth Salad

28 SALADS AND DRESSINGS

Citrus-Infused 50-50 Salad

SALADS AND DRESSINGS 29

Timaree’s Crazy Salad Base

30 SALADS AND DRESSINGS

Timaree’s Crazy Salad Base Continued

SALADS AND DRESSINGS 31

PHOTO BY HERMES RIVERA ON UNSPLASH

Chipotle Black Bean Macaroni Salad

32 SALADS AND DRESSINGS

Pear Infused Rice Salad

SALADS AND DRESSINGS 33

Rainbow Kale Salad

34 SALADS AND DRESSINGS

Watermelon Salad With

SALADS AND DRESSINGS 35

Veggie-Packed Salad Dressing

36 SALADS AND DRESSINGS

Strawberry Spinach Salad With

SALADS AND DRESSINGS 37

Creamy Crunchy Potato Salad

PHOTO BY NATALIA FOGARTY ON UNSPLASH

Roasted Beet And Citrus Salad

SALADS AND DRESSINGS 39

PHOTO BY MARKUS SPISKE ON UNSPLASH

Sautéed Tomato And Lentil Salad

40 SALADS AND DRESSINGS

SALADS AND DRESSINGS 41

Orange Miso Dressing

VEGGIE SIDES 3 Early Spring Pie.....114 - 115

3 Breakfast Quinoa With 3 Banana Berry Baked

3 White Bean And Artichoke Dip.....62 3 Festive Fruit Salsa.....68