Black Bean and Chickpea Pasta Salad​


1 16 oz pkg Brown rice spiral pasta
1 large Red bell pepper, diced
1 12 oz pkg Frozen corn
1 can Black beans, rinsed and drained
1 can Chickpeas
1 cup Green olives sliced (we use Italian without pimento)
1/4 cup Olive brine (liquid olives are packed in)
3-4 cloves Garlic (minced or pressed)
3/4 cup Mayo - or to taste (recipe below)
2-3 tbs. Balsamic vinegar


Cook pasta till just done. Rinse in cold water, and refrigerate until cool. Mix together all ingredients except pasta. Gently fold in pasta and mix well.


MAYO (Makes 1 1/2 cups)

1 12 oz pkg Extra firm silken tofu, drained
1 tsp. Dry mustard
1 tsp. Onion powder
1/2 tsp. Garlic powder
3 tbsp. Red wine or Balsamic vinegar


Combine all ingredients in a blender and puree until smooth and creamy. Chill till ready to serve. Keeps for at least 1 week, refrigerated.

Coconut Peanut Butter Cookies


1 cup Natural peanut butter (peanuts & salt)
1 cup Coconut sugar
1 tbsp Molasses
2 tsp Pure vanilla extract
1 cup Oat flour
1/4 cup Water
1/8 tsp Salt
1 tsp Baking soda
1 tsp Cinnamon
3 tbsp Coconut flakes


Pre-heat oven to 350 degrees F.

Mix together peanut butter, coconut sugar, molasses, vanilla and water. In a separate bowl add oat flour, salt, baking soda and cinnamon. Stir until well mixed. Add dry ingredients along with the coconut flakes to the peanut butter mixture, and blend only until the dough is crumbly.

Roll cookies into small balls and place on a cookie sheet covered with a layer of parchment paper. Press each ball with a fork, first one direction, then the other to lightly flatten the cookies.

Bake for about 8 minutes.

Garden Fresh Spaghetti Sauce


6 cups fresh tomatoes, cored and chopped (any variety, we used heirloom)

1 medium onion, chopped

1 red or yellow bell pepper, chopped

1 whole head of fresh garlic, chopped

1 large carrot, grated

2 tsp sea salt

1 tsp basil

1 tsp thyme

1 tsp oregano

1 TBSP maple syrup (optional)


In a large saucepan combine all ingredients and stir. Simmer for 45 minutes, stirring occasionally. Pour over the pasta of your choice, or zoodles (zucchini noodles) like we did.

Grilled Corn Peanut Salad


3-4 ears of corn, grilled

1 red bell pepper, finely chopped

1 jalapeño, seeded and diced

1/2 red onion, diced

1/4 cup cilantro, minced

1/3 cup peanuts

1 lime

1 tsp chili powder

1/2 tsp salt

1/4 tsp pepper


Cut corn off the cob, combine with bell pepper, jalpeño, onion, cilantro and peanuts. Mix well. Squeeze fresh lime juice onto mixture and add seasonings. Mix well a second time.

Quick Oat Burgers

3 cups quick oats

1 large onion

2 cloves garlic

1/4 cup low-sodium soy sauce or miso, or 2 tsp. salt

1/2 tsp. sage

1 cup walnuts or pecans

2 1/2 cups water

Put oats in a large bowl. Put everything else in a high-powered blender and blend until smooth. Add to bowl of oats and mix well. If mixture is too stiff, add a little more water. Spoon mixture onto cookie sheets, forming patties. Bake at 400°F for 20 minutes. Flip patties over and bake another 5 minutes on the other side. Serve with Simple Mayo, lettuce, tomato, onions, etc.

Creamy Coleslaw


4 cups shredded cabbage

2 cups packaged broccoli slaw

1 cup Simple Mayo (see below)

1 TBSP agave nectar

2 TBSP apple cider vinegar, or to taste

1 tsp salt

1 tsp onion powder

1/2 tsp celery salt

shredded radish for garnish, optional


Whip up some Simple Mayo:
12 oz. box Mori-Nu Silken Soft Tofu
1 cup raw cashew nuts
1/4 cup lemon juice
1 TBSP maple syrup
2 tsp salt
1 tsp onion powder
Place all ingredients in blender, and blend for at least 1 minute until silky smooth. Chill to thicken.

Combine all coleslaw ingredients and stir until evenly mixed.

Veggie Kabobs


6 cups vegetables of your choice, cut into large chunks (onion, bell peppers, mushrooms, zucchini, grape tomatoes, eggplant, Brussel sprouts)


1 cup balsamic vinegar

1/4 cup pure maple syrup

2 tsp spicy brown mustard, optional

dash cayenne

1/2 tsp salt

2 garlic cloves, crushed


Thread vegetables on skewers (if using potatoes, parboil them for 3 minutes first). Put all glaze ingredients in small pot. Bring to a boil, then reduce heat and simmer 10 minutes, until reduced. Put kabobs on parchment or foil lined pan. Bake at 450 degrees about 15 minutes, turning over once. When vegetables are done, drizzle with glaze.

Simple Salsa


2 cups fresh tomatoes, diced

1 small jalapeno, seeded and diced

1 TBSP lime or lemon juice

1 small sweet onion, minced

1/4 cup green onions, minced

4 garlic cloves, minced

1 bunch cilantro, washed, stemmed and minced

1/2 - 1 tsp salt (to taste)

1 tsp honey/agave/maple syrup


Combine everything in a large jar and shake well. Keeps refrigerated for about a week.

Baked Chips:
12 corn tortillas
1/2 tsp. salt
1 Tblsp. lime juice

Sprinkle tortillas with lime juice. Stack 6 tortillas and carefully cut into 6ths. Repeat with remaining tortillas. Place triangle on parchment lined baking sheets in single layer. Sprinkle with salt. Bake at 450 degrees for about 6-8 minutes, turning once half way through baking. Chips should be golden brown. They will crisp up as they cool. Store chips in large ziplock bag.

Potato Salad


7-8 medium red potatoes, scrubbed and cubed

1 can black or green olives

1/4 cup red onion, chopped

1 stalk celery, finely chopped

1/2 cup "Simple Mayonnaise" (see below)

1 tsp salt

1 tsp onion powder

1/2 tsp garlic powder

2 TBSP pickle relish (optional)


Boil potatoes with salted water and cook for about 10-15 minutes, until soft. Drain and chill.
When your potatoes are chilled add the rest of the ingredients and mix until well blended.

Simple Mayonnaise:
12 oz box Mori-Nu Silken Soft Tofu
1 cup raw cashews
1/4 cup lemon juice
1 1/2 TBSP maple syrup
2 tsp salt
1 tsp onion powder

Place all ingredients in blender, and blend for at least 1 minute until silky smooth. Chill to thicken.

Red Curry Thai Noodles


1 package of spaghetti noodles

1 can of coconut milk

2 TBSP red curry paste

1 TBSP fresh ginger, grated

2 TBSP cilantro, chopped

1 onion, sliced

1 red or yellow pepper, sliced

3 garlic cloves, chopped


Cook pasta according to package instructions. Soften onion, pepper and garlic in a skillet. Add coconut milk and curry paste, simmer until heated through and add cilantro. Add everything to cooked pasta and serve.

Whole Grain Spelt Sandwich Bread

By: The Vegan 8


3 1/2 cups whole grain spelt flour
1 1/2 tsp. instant rapid rise yeast
1 tsp. fine sea salt
1 1/2 TBSP orange juice
1 cup warm water (not hot!)
3 TBSP pure maple syrup
2 TBSP unsweetened applesauce


  • Mix flour, yeast and salt with warm water. Add maple syrup, orange juice and applesauce and stir.
  • Add mixture to flour. Mix well.
  • Knead dough in a bowl for about 5 minutes until it is an elastic texture, but not sticky.
  • Place in a large non-stick bowl, cover and place the oven with the light on for approx. 45 minutes. Should double in size.
  • Punch dough down, then place onto a lightly floured surface. Knead a turn just a few times.
  • Form into a loaf shape and place in a sprayed 9x5 pan.
    (We roll or sprinkle ours in seeds, nuts and oatmeal at this point.)
  • Cover with plastic wrap, place in completely cool oven and let rise 30-45 minutes.
  • Take dough out and preheat oven to 375°F.
  • Remove plastic wrap and bake for 25-20 mins.
  • Let sit for 10 minutes before removing from pan.

Tri-Colored Pasta Salad


1 12 oz. box tri-colored rotini

1/2 red onion, chopped

1/3 cup cilantro, chopped

1/4 cup kalamata olives, chopped

1/2 tsp. salt

1/2 cup red wine vinegar

1 TBSP. low sodium soy sauce


Cook pasta according to package instructions, drain and rinse with cold water. Combine all ingredients and toss until evenly mixed. Eat right away, or refrigerate and let sit overnight. Tasty either way!

Black Bean Corn Salsa


2 cans black beans, drained

1 cup frozen corn, thawed

1/2 red bell pepper, chopped

1/2 onion, chopped

3 garlic cloves, minced

1/2 cup cilantro, chopped

1/4 tsp. cumin

1/2 tsp. turmeric

1/4 tsp. salt

1/4 tsp. cayenne

2 TBSP lime juice


Combine all ingredients and toss until evenly mixed. Serve with your choice of oil-free chips, top off a salad, or pile on top of a baked white or sweet potato.

Asparagus Leek & Mushroom Chowder

Serves 10-12


6 cups fresh mushrooms, sliced
6 large leeks, diced
2 10 oz packages of frozen asparagus, thawed
6 TBSP whole grain flour
1 tsp salt
4 cups unsalted oil-free vegetable broth OR 4 cups of water w/ 3 TBSP of vegan chicken-style seasoning
1 16 oz bag of frozen super sweet white corn
4 cups of non-dairy mik
1 cup of cashews*, soaked overnight or at least four hours


Sautée mushrooms, leeks and asparagus in a bit of vegetable broth until tender (about 10 mins).
Put vegetable broth or water with vegan chicken-style seasoning in blender with flour salt-and cashews* blend well and stir into sautéed veggies. Add corn and milk, and heat until thick and bubbly - heat thoroughly but do not boil.
Add fresh ground black pepper to taste

*omit cashews if on a strict Cardiovascular disease reversal program.

Mexican Casserole


10-12 corn tortillas

2 cans spicy, fat-free refried beans

1 28 oz. can enchilada sauce or equal amount of favorite salsa, blended smooth

1 batch "cheezy sauce" (see below)

1 small can sliced olives

1/4 cup sliced green onions


Mix refried beans with 1 cup enchilada sauce in large bowl. Pour 1/2 cup enchilada sauce in the bottom of an 8" square casserole dish. Layer with corn tortillas, tearing to fit. Add a layer of refried beans, a layer of cheezy sauce and some sliced olives. Repeat layers two more times. End with a final layer of corn tortillas, the rest of the enchilada sauce and the rest of the olives. Sprinkle with green onions. Cover with parchment and then foil. Bake at 400°F for 45 minutes. Let sit covered for 15 minutes before serving. Serve with any toppings you choose, such as avocado slices, sliced jalapeños or olives.

Cheezy Sauce Recipe:
2/3 cup cashews or slivered almonds
2 TBSP fresh lemon juice
2 tsp salt
1 TBSP onion powder
1 tsp garlic powder (or 1 clove garlic)
2/3 cup jarred roasted red peppers plus 1 TBSP liquid from jar
1 cup water
Blend everything until super smooth.

Mock Tuna Salad


2 cans chickpeas, drained

1 TBSP fresh lemon juice

1 cup simple mayo (see below)

2 TBSP spicy brown mustard, optional

1/2 tsp celery seed

2/3 cup celery, minced

1/2 cup green onion, minced

1/3 cup stuffed green olives, minced

1/2 cup pickle relish (dill or sweet)

1 tsp onion powder

salt & pepper to taste


In high powered blender or food processor add chickpeas, lemon juice, celery seed, onion powder and mustard. Pulse until well combined but not puréed. Scoop into bowl and add everything else.

Simple Mayo recipe:
12 oz. box Mori-Nu Silken Soft Tofu
1 cup raw cashew nuts
1/4 cup lemon juice
1 1/2 Tbs honey
2 tsp salt
1 tsp onion powder
Place all ingredients in high-powered blender and blend for at least 1 minute until silky smooth. Chill to thicken. (If not using a high-powered blender, soak cashews overnight.)

Lentil-Seitan Sloppy Joe

*Makes 6 servings


1 1/2 cups water

1/2 cup dried lentils, rinsed (black or red lentils)

1/3 cup minced onion

1 red bell pepper, finely chopped

1 large carrot, peeled and finely chopped

1/2 cup seitan (veggie burger), finely chopped/crumbled (We used
Upton's chorizo)

1 (6 oz) can tomato paste

2 TBSP Dijon mustard

1 TBSP balsamic vinegar

2 TBSP Tamari (or soy sauce/Bragg's Aminos)

1/4 cup ketchup

6 whole wheat burger buns


In a medium saucepan, heat the water over high heat. Once the water is boiling add the lentils. Reduce heat, cover, and simmer until tender, about 30 minutes. In a separate sauté pan, use oil-free vegetable broth or water over medium-high heat and sauté the onion, bell pepper, and carrot until tender, about 10 minutes. Add seitan.

In a medium bowl, mix together the tomato paste, mustard, vinegar, tamari, and ketchup. Then add the mixture to the pan of vegetables. Combine thoroughly. Drain the lentils, but save the cooking liquid in case it's needed. Add the lentils to the pan of vegetables and simmer 5 minutes. If the mixture seems dry add some of the lentil cooking liquid. Toast the burger buns. Serve the mixture on the toasted buns with avocado slices and sliced pickles.

Dolly's USA Burgers


4 1/2 C water

1/2 C Braggs Aminos

1 1/2 TBSP onion powder

1 tsp poultry seasoning

4 1/2 TBSP nutritional yeast flakes

1 1/2 TBSP garlic powder

1 1/2 TBSP Italian seasoning

1 1/2 TBSP parsley

1 1/2 TBSP dried onion

1 1/2 TBSP vegan beef-style seasoning

Combine in a kettle and bring to boil.

4 1/2 C quick oats

4 1/2 TBSP coconut milk

1 1/2 TBSP honey

Add to mixture in kettle and cook 5-10 minutes.

3/4 C finely chopped pecans (not recommended for those reversing CVD)

12 oz firm tofu

½ C finely chopped onion

Take off heat and add nut meal and tofu. Mix well, refrigerate for 1-2 hours or until you’re ready to form into patties.
Bake in oven at 350°F for 20 mins on each side. Makes 17 medium sized burgers.

*They do shrink a little as they bake, so make them a little bigger than the size of the buns!