Sloppy Cauli Joe


1 cup cauliflower

1 cup mushrooms

1/2 cup ground walnuts (walnut meal)

1/2 cup finely chopped onion

1/2 cup finely chopped red bell pepper

4-5 oz. fresh or canned dices green chilies

8 oz. can petite diced tomatoes, drained

1/2 cup ketchup

1/4 cup tomato paste

2 tbsp molasses or pure maple syrup

1-2 tsp mustard

1/2 tsp paprika

1/4 tsp garlic powder

1 tsp chili powder (or more)

1/8 tsp cayenne pepper (optional)

1/2 tbsp soy sauce (or more)


Pulse cauliflower and mushrooms in a food processor until coarsely ground.

Mix in the ground walnuts and set mixture aside.

Sauté onion, red pepper and diced green chilis in a large pan.

Add all ingredients to the sautéed mixture and simmer for 30 minutes. 

Makes 8 servings (1/2 cup each)

Print Friendly and PDFPrint Friendly

Baked Lime Torilla Chips


4-6 Corn Tortillas

1 Lime, juiced

1/2 tsp Fine Salt (optional)


Preheat oven to 350°f. Cut tortillas into quarters and lay them on a baking sheet lined with parchment paper.  Use a small spray bottle to spray the chips liberally with lime juice, then sprinkle them with a light dusting of salt (Can use an electric coffee grinder to grind the salt into a fine powder). Bake for 10-15 minutes or until chips are crispy. 

Print Friendly and PDFPrint Friendly



12 oz. Tofu

1 tsp dry mustard

1 tsp onion powder

1/2 tsp garlic powder

3/4 tsp salt

3 Tbsp red wine vinegar

1 Tbsp pure maple syrup


Add all ingredients into blender or food processor and mix until smooth.


Print Friendly and PDFPrint Friendly

Southwestern Buddha Bowl


1 cup cooked quinoa 

2 cups fresh spinach 

1 cup black beans

1/3 cup chopped yellow pepper

1/3 cup diced tomatoes

1/2 avocado 

1/3 cup shredded carrot


1 chopped red bell pepper

1 juiced lemon

1/4 cup fresh cilantro 

1/2 tsp salt

1/2 tsp pepper

2 tbsp tahini

1-2 cloves of fresh garlic


Simply stack all your Buddha Bowl ingredients in a large bowl. 

Dressing: Add all ingredients to a blender and blend to desired consistency, then pour over your bowl. 

The beauty of the Buddha Bowl is that it's so simple. Feel free to experiment and have fun with it. 


Buddha Bowl 2.jpg
Buddha Bowl 3.jpg
Buddha Bowl 4.jpg
Print Friendly and PDFPrint Friendly

Sun-dried Tomato Pasta Salad


16 oz. cooked brown rice pasta

2-4 green onions, diced

1 avocado, diced

1 orange bell pepper, diced

1/2 cup black olives, sliced

1/3 cup chopped sun-dried tomatoes, packed


5 tbsp balsamic vinegar

2 tbsp maple syrup

2-4 cloves garlic, minced or pressed

2 tsp dried basil, or 4 tsp chopped fresh basil

2 tsp onion powder


Cook pasta according to directions on package, then let it cool.

Whisk together all dressing ingredients. Mix vegetables separately, then pour dressing over and stir to combine. Gently stir in pasta until evenly distributed.


Print Friendly and PDFPrint Friendly

Homemade Bread


2 cups very warm water

1/3 cup pure maple syrup

4 cups whole wheat flour

3 tbsp vital wheat gluten

2 tbsp ground flax seed

1 1/2 tsp salt

1 1/2 tbsp dry active yeast


Add all ingredients to a bread maker and use the knead only setting. 

If you don't have a bread maker, you can form the dough using a mixer, or by hand. Knead the dough until it is soft and smooth. Cover the dough and allow it to rise in a warm place for about an hour. 

Once the dough has raised, remove it from your bread maker or mixing bowl and form it into a loaf. Place the loaf into a loaf pan lightly sprayed with cooking spray. Cover the loaf pan and let it raise for about 15 minutes while preheating the oven. 

Bake at 350° for 30 minutes. 

Print Friendly and PDFPrint Friendly

Green Smoothie


1 1/2 Cups Cold Water

1 Small Golden Delicious apple - quartered

1 Celery stalk cut into chunks

1/2  Small zucchini

1/8 cup Fresh parsley 

1 tbsp Ground flax seed

1 1/2 cups Packed fresh spinach or 1 cup frozen spinach

1 1/2 cups Packed fresh kale or 1 cup frozen kale

3/4 cup Frozen pineapple - unsweetened

1 frozen banana



Add all ingredients to a high speed blender and bland until smooth. 



Print Friendly and PDFPrint Friendly

Roasted Brussels Sprouts


16 oz. Brussels sprouts

2 Tbsp. balsamic vinegar

1 tsp. onion powder

1/2 tsp. garlic powder

salt (optional)

pepper to taste


Stir together balsamic vinegar, onion powder and garlic powder. Pour over Brussels sprouts and stir to cover. Spread on baking dish lined with parchment paper. Sprinkle on salt and pepper to taste. Bake at 400 degrees for 16-18 minutes or until they start to look charred.

Brussels Sprouts
Print Friendly and PDFPrint Friendly

Mango and Millet Oatmeal


4 cups water
1/2 tsp salt (optional)
2 cups old fashioned oats
1 cup millet
1 cup chopped dates
1 cup chopped mangos


Bring water and salt to a boil. Add the millet, old fashioned oats and dates. Let simmer for 5 minutes. Stir in the mango. Let simmer for another 5 minutes. 

Serve with extra fruit and your favorite plant based milk if desired.

Print Friendly and PDFPrint Friendly

Spicy Garlic Hot Wing Sauce


1 cup Frank's cayenne pepper sauce

2 tsp. maple syrup

1 1/2 tsp. garlic powder

1/2 tsp. ground black pepper

1/2 tsp. cayenne pepper

1/2 tsp. vegan Worcestershire sauce



Add all ingredients to blender. Blend until smooth. Store in refrigerator. Keeps up to a month.

Print Friendly and PDFPrint Friendly

Peanut-Butter Cookies


2 cups peanut-butter

2 cups date or coconut sugar

1.5 tsp. vanilla extract

3 tbsp. molasses

2 cups oat flour

1/4 tsp. salt

1/2 cup water

3/4 - 1 cup vegan chocolate chips



Mix all ingredients (except chocolate chips) together in a stand mixer until just incorporated. Stir in chocolate chips, if using. 

Roll by spoonfuls into balls, and place on parchment paper lined cookie sheet.

Use a fork to press, making an X pattern on semi-flattened cookies.

Bake for 8-9 minutes in a 350 degree oven.

Print Friendly and PDFPrint Friendly



1 1/2 cups cornmeal

2 1/2 cups whole wheat flour

2/3 cup maple syrup

1 tsp. salt

2 tbsp. baking powder

2/3 cup applesauce

1/2 cup almond milk

1 can coconut milk (not low fat)



Pour into 13 x 9 pan. Can cut parchment paper to cover the bottom to remove easily. Alternately, you can lightly spray pan with cooking spray.

Bake in oven for 35 minutes at 350°. It is perfect when a toothpick inserted into the center comes out clean. 

Print Friendly and PDFPrint Friendly

Soft Whole Grain Rolls w/Rosemary & Roasted Garlic


2 1/2 - 3 cups White Whole Wheat flour (or other whole grain)

1/2 cup Vital Wheat Gluten flour

3 Tbsp. Pure Maple Syrup

2 tsp. Salt

4 tsp. Active dry yeast

5 tsp. dried Rosemary

2 Tbsp. roasted garlic (no oil when roasting)

1/4 cup Millet

2 Tbsp. Golden Flaxseed

1 1/2 cups very hot tap water



Put yeast in mixing bowl and add all other ingredients, adding hot water last. Mix/Knead only adding enough flour to make a very soft, but not sticky dough.  Place back in bowl and let rise for 45 minutes in a warm place. Remove dough and shape into rolls or a loaf and place on a baking sheet/baking dish lined with parchment paper dusted with cornmeal, cover and put in a warm place to rise for 45 minutes. Heat oven to 400 degrees.  Bake rolls 16-18 minutes (depending on size) or until nicely browned. 

Print Friendly and PDFPrint Friendly

Tofu Nut Balls


1 16 oz. block of tofu

1 cup cooked brown rice

2 cups 100% whole wheat soft bread crumbs

1 cup finely chopped pecans or walnuts

1/2 cup quick oats

1/2 onion finely chopped and sauté until soft in 2/3 cup water

1/4 cup nutritional yeast flakes

1/2 tsp. sage

1 tsp. garlic powder

2 tsp. onion powder

1 tsp. basil

2 tsp. McKay's chicken-like (vegan) seasoning



Mix all ingredients together and mash or knead thoroughly with hands or in a mixer. Roll into balls about the size of walnuts and place on sprayed cookie sheet or cover in parchment paper. Bake at 350°F for about 30 minutes.  Allow to cool. Can use a freezer bag (freezes well).

Print Friendly and PDFPrint Friendly

Whole Wheat Pita/Pocket Bread


2 Tbsp active dry yeast

1/4 tsp maple syrup

2 cups lukewarm water

1/4 cup applesauce

1 scant Tbsp sea salt

2 Tbsp dried minced onion

2 cups whole wheat flour

2 1/2-3 cups white whole wheat flour



Dissolve yeast and syrup in 1/2 cup of the lukewarm water and let sit for 10 minutes to proof.

Place the minced onions in another 1/2 cup of lukewarm water until ready to use.

After 10 minutes, add the remaining water, rehydrated onions in water, applesauce and salt and mix well.

Stir in the whole wheat flour one cup at a time; fold in 2 cups of the white whole wheat flour then add just enough flour gradually as you are mixing (or kneading by hand) until the dough is smooth and elastic and no longer sticky.  Shape into a ball, place in a bowl, cover with a cloth and let rise until doubled in bulk, approximately 60-90 minutes.

Punch down dough and turn it out onto a floured surface.  Knead 3-4 times, then divide into 8-10 equal pieces.  Shape each piece into a ball and let rest for 10 minutes.  Starting with the first ball you shaped, flatten each ball with a rolling pin to about 1/8 in thick.  Preheat oven to 500° and if using baking stones- place the stones in the oven during the preheat as well.  If using metal baking sheets, spray with a bit of cooking spray and dust with cornmeal then place the flattened pitas on the sheet.  Let rest until oven is heated.  Place filled baking sheets on the middle rack of the oven and bake for 5 minutes without opening.  Remove from oven if they are beginning to brown, but if they still smell a bit yeasty - leave for another 2-3 minutes.  Cool on racks, then fill with your favorite sandwich fillings or cut into wedges, season, bake and serve with Hummus.  To store wrap well.  Keep at room temperature if they will be eaten soon, or refrigerate/freeze. 

Print Friendly and PDFPrint Friendly

Spicy Mexican Quinoa


1 cup vegetable broth

3/4 cup quinoa

1 - 15 oz. can black beans, drained and rinsed

1 - 14.5 oz can fire-roasted diced tomatoes (undrained)

1 cup corn kernels

3 cloves garlic, minced 

1 medium Jalapeño, diced (or to taste)

2 tsp. onion powder

1 1/2 tsp. chili powder

1 tsp. cumin

1/2 tsp. salt

1/2 tsp. pepper

1 avocado, peeled and sliced

Juice of one lime



Add all ingredients (except avocado and lime juice) to a large skillet with a lid. Bring to a simmer over medium heat. Cook covered for 20 minutes, stirring halfway through. Just before serving lay avocado slices on top, and squeeze lime juice over.

Print Friendly and PDFPrint Friendly

Garlic Alfredo Sauce

Recipe featured in the film "Eating You Alive".

Recipe by Brandi Doming and can be found at


1 medium white onion, chopped

4 large garlic cloves, minced

1-2 cups vegetable broth

1/2 C. Cashews

1/4 C. Nutritional Yeast

1/4 tsp. Black Pepper

1/2 tsp. Salt

1 tbsp. Lemon Juice


  1. Soak cashews overnight if you don’t have a high-powered blender
  2. Add one cup of the broth and onion to a large pan over medium-low heat. Add garlic after 2 minutes and cook for about 6 more minutes until onion is very tender, and the broth has evaporated.
  3. Put the onion and garlic into a blender with ¾ cup of remaining broth. Add the rest of the ingredients and blend on high until very creamy and smooth. Add more broth to reach desired consistency, and more salt and pepper if desired.
  4. Serve over preferred whole-grain pasta.
  5. Garnish with parsley and lemon zest if desired.


Print Friendly and PDFPrint Friendly

Vegan Mac and Cheese

Recipe featured in the film "Eating You Alive".

Recipe by Miyoko Schinner and can be found at


1 C. Cashews

¾ C. Nutritional Yeast

¼ C. Oat Flour

¼ C. Tapioca Flour

1 tbsp. Paprika

1 tbsp. Date Sugar

2 tsp. Powdered Mustard

2 tsp. Sea Salt

2 tsp. Onion Powder


Add all of the ingredients to a food processor and process until a powder is formed. There should not be any discernible chunks or large granules of cashews, so this may take 3 to 4 minutes of processing.

Store this in a jar or portion out into 1⁄3 cup increments and put in ziplock bags and store in the pantry for a month or two or in the refrigerator for up to 6 months.

How to use this mix

  1. Cook 1 cup of dry whole grain macaroni according to package instructions and drain.
  2. Combine 1⁄3 cup mix with 1 cup water or unsweetened nondairy milk in a saucepan over medium-low heat.
  3. Whisk well and bring to a boil.
  4. Simmer for 1 minute, then toss with hot cooked macaroni.
Print Friendly and PDFPrint Friendly

Cauliflower Hot Wings

Recipe featured in the film "Eating You Alive".

Recipe by Lindsay Nixon and can be found at her website


1/2 C. Plant Based Milk

1/2 C. Flour

Garlic Powder

Onion Powder

Cayenne Pepper

Nutritional Yeast

Hot Sauce


  1. Preheat oven to 450F and line a baking sheet with parchment paper.

  2. Whisk all ingredients together to form a thick pancake like batter.

  3. Dip florets into batter, and place on baking sheet. (If your cauliflower head is huge you may need to double the batter.)

  4. Bake for 25 minutes, until golden brown, crispy, and fork-tender inside.

  5. Toss baked florets with your choice of sauce until coated. SERVE!


Print Friendly and PDFPrint Friendly

Creamy Tomato Soup


2 quarts vegetable broth

2 28-oz. cans diced tomatoes

1 15-oz. can diced tomatoes

3 cups chopped carrots

2 large yellow onions, quartered

1 large clove garlic chopped

3/4 cup raw cashews

3 large pitted dates

1/2 tsp. cayenne pepper (or to taste)

2 tsp. seasoned salt

2 Tbsp. dried oregano

1 Tbsp. dried basil

1 tsp. dried thyme

1-2 Tbsp balsamic vinegar

1/2 cup fresh basil, oregano or parsley, chopped



Place ingredients (except fresh herbs) and only 1 quart of the veggie broth in an Instapot* or other programmable electric pressure cooker. Set for 10 min on high pressure. Once pressure has released. Blend soup with 2nd quart of veggie broth in high speed blender (you'll have to do this in batches) and blend until very smooth. Pour everything back in the pot and heat on low for a few minutes. Taste and adjust seasonings. Just before serving add the fresh herbs or a drizzle of Balsamic vinegar. The benefit of the pressure cooker is that you can add all the ingredients in the morning, and come home to warm soup that just needs to be blended!

If not using a pressure cooker put all ingredients into a large pot and bring to a boil, then turn down heat and simmer until tender. 

Print Friendly and PDFPrint Friendly