We’ve given you the why for going vegan, and now it’s time for us to give you the how so you can cook up some delicious and nutritious vegan food that’s guaranteed to get you closer to WellBeing!
All of these recipes are designed to get your feet wet in a vegan kitchen. They’re jumping-off points—meant to be used as guidelines. Try them out, and then make adjustments to them so they’re truly your own.
Breakfast
Crispy Toaster Waffles* Soy free
* Nut free
* No added oil
* No added salt
Yield: 6 to 8 waffles
We love crispy waffles, and the addition of rice flour makes these waffles nice and crispy. We cook up the whole batch and then freeze the leftovers so we can just pop them into the toaster for a quick breakfast during the week.
1/4 cup (26 g) ground flax seeds
3/4 cup (180 ml) warm water
1 1/2 cups (180 g) whole wheat flour
1/2 cup (79 g) rice flour
1/2 cup (100 g) date paste or maple syrup
2 teaspoons vanilla extract
1 teaspoon ground cinnamon
1 cup (235 ml) water or unsweetened almond milk
In a bowl, mix flaxseeds and warm water. Set aside to thicken. (For a quicker preparation, place flaxseeds and water into a hot pan and cook for approximately 4 minutes over medium heat, stirring constantly, until mixture because gelatinous, similar to an egg white.)
In another bowl, mix whole wheat flour and rice flour. Once the flaxseed mixture has thickened, pour into bowl with flours, date paste or maple syrup, vanilla extract, and cinnamon. Stir in water or almond milk until mixture has a batter consistency. (It should be thick, but still pourable.)
Now pour the mixture into your waffle maker, cook, and enjoy!
Down-Home Country Tofu ScrambleYield: 4 to 6 main dish servings
No self-respecting book titled Going Vegan would be complete without a recipe for a tofu scramble! And this one doesn’t disappoint. One thing Joni really missed when she went vegan was a big, hearty skillet breakfast, so she came up with this recipe, using potatoes, tofu, and tempeh to recreate a healthier vegan version of one of her favorites from a well-known twenty-four-hour diner.
1 block (10 to 12 ounces, or 280 to 340 g) extra- or super-firm tofu, pressed and drained
1/4 cup (30 g) nutritional yeast
1/2 teaspoon turmeric
1 tablespoon (11 g) Dijon mustard
2 tablespoons (28 ml) oil, optional, or vegetable broth
2 cups (220 g) shredded potatoes, rinsed in cool water to remove excess starch
1 medium yellow onion, julienne cut
1 tablespoon (10 g) minced garlic
1/2 recipe, “Sweet and Smoky Tempeh Strips” (see page 87), cut into bite-size chunks
1 cup (30 g) baby spinach or any other green
Pinch black salt, optional, plus more to taste
Salt, to taste
Ground black pepper, to taste
In a small bowl, crumble tofu and toss with nutritional yeast, turmeric, and mustard to coat.
In large skillet, heat oil or broth, if using, over medium-high heat. Add potatoes and onion. Sauté about 5 minutes, tossing constantly.
Add garlic and continue to cook an additional 2 to 3 minutes, or until garlic is fragrant and onion is translucent.
Add tofu and chopped tempeh strips and toss to mix. Continue to cook an additional 5 minutes, or until tofu is heated through.
Remove from heat and toss in spinach to wilt. Add black salt and toss. Add salt and pepper, to taste
VEGGIE BITE
Tofu Scramble can also be made into an awesome breakfast or brunch casserole by tossing together all the ingredients and spreading in a 9 × 9-inch (23 × 23 cm) baking dish. Sprinkle the top with your favorite shredded nondairy cheese and bake at 350°F (180°C, or gas mark 4), covered with foil, for 30 minutes. Remove foil and bake an additional 20 minutes, until top is slightly browned and most of the liquid has evaporated.
Loaded Oatmeal* Quick and easy
Yield: 4 hearty servings
If you’re looking for a quick-and-easy way to make a big impact on your family’s breakfast, you’ve found it! Made with only one pot and virtually mess free, this energy-packed breakfast can be on the table in 10 minutes flat.
2 cups (156 g) quick cooking oats
2 tablespoons (13 g) ground flax seeds
2 tablespoons (12 g) ground hemp seeds or hearts, optional
1/2 teaspoon ground cinnamon
1 apple, peeled (optional), cored, and diced
1 banana, peeled and sliced
2 cups (470 ml) almond or coconut milk
2 cups (470 ml) water
1 cup (220 g) brown sugar, tightly packed, divided, optional
1 teaspoon vanilla extract
1 cup (145 g) fresh or frozen blueberries
1/2 cup (120 ml) maple syrup
1/2 cup (55 g) sliced or slivered almonds
In a large pot with tight-fitting lid, add oats, flax, hemp, if using, cinnamon, apple, banana, milk, water, and 1/2 cup brown sugar. Stir to combine. Cover and heat over medium heat, until oatmeal begins to bubble. Stir in vanilla and continue to cook about 5 minutes, until soft and hot.
Remove from heat. Stir in blueberries. Spoon into serving bowls and top with remaining brown sugar, maple syrup, and almonds.
VEGGIE BITE
Looking for even more oomph in your oatmeal? Mix in one scoop of vanilla-flavored protein powder at the same time you stir in the blueberries. There are soy, hemp, and even rice based protein powders available.
* Soy free
* No added oil
* No added salt
* No added sugar
Yield: 6 large servings
Quinoa is a great breakfast alternative when you want something different. Quinoa is higher in protein than oats, and it has a very pleasant taste. You can still add all the yummy things that work in oatmeal, as well. Feel free to improvise with this recipe to your taste.
1 pound (454 g) quinoa
6 cups (1.4 L) vanilla-flavored, unsweetened almond milk
1 tablespoon (8 g) ground cinnamon
1 cup (145 g) raisins
Quinoa must be thoroughly rinsed before cooking. Use a fine mesh strainer and pour in quinoa. Rinse with cold water until the water runs clear.
In a large pot, combine rinsed quinoa, almond milk, cinnamon, and raisins. Place on low heat (do not let it boil) until quinoa is cooked (grain will open when done) and raisins have become very soft. Remove from heat and serve.
VEGGIE BITE
You can add fresh berries, apples, or your other favorite fruits to top the cereal in your bowl. Alternate fruits for different flavor variations.
* Soy free
* Nut free
* No added oil
* No added salt
* No added sugar
Yield: 6 servings
This is a little different (better!) than the traditional Benedicts. It’s a delicious dish that can be served for breakfast—or any time of the day.
1 large yellow onion, diced
3 fresh garlic cloves, minced
1 large leek, cleaned and sliced
1/4 cup (60 ml) no-oil, low-sodium vegetable broth
1 cup (70 g) sliced white or button mushrooms
2 cups (60 g) fresh or frozen spinach, chopped if you like smaller pieces
1 teaspoon no-salt vegetable seasoning
1/2 teaspoon ground black pepper
1 teaspoon ground nutmeg
1 teaspoon dried thyme
1 teaspoon dried oregano
3 whole-grain English muffins
2 fresh tomatoes, sliced in 1/2-inch rounds
1 ripe avocado, cut into long, thin slices
1 cup (235 ml) Al-Mond-Fredo Sauce (see page 137)
Nutritional yeast, to taste
In a hot pan, add onion, garlic, and leek and cook until onion and leek become translucent, soft, and begin to caramelize.
Add vegetable broth to lift caramelization off bottom of pan and to add extra flavor. Cook 2 minutes.
Then add mushrooms and cook until soft and moisture comes out of mushrooms. Stir in spinach, vegetable seasoning, pepper, nutmeg, thyme, and oregano, and continue to cook until moisture evaporates.
Cut English muffins in half and toast in toaster. For each serving, place muffin half on plate. Put fresh slice of tomato on muffin. Top tomato with cooked spinach mixture. Then place two or three slices of avocado on top of spinach and drizzle with Al-Mond-Fredo Sauce. Sprinkle with nutritional yeast and enjoy!
VEGGIE BITE
Vegetable seasoning is made from dried vegetables with no salt added.
* Soy free
* Gluten free
* Nut free
* No added oil
* No added salt
* No added sugar
Yield: 4 servings
This is Gerrie’s favorite breakfast. It fulfills her need for a big, hearty breakfast. It is also what she will order when she eats out with her family on weekends. Here is how you make it at home. Enjoy!
3 or 4 Yukon gold or red potatoes with skins on
1 white onion, diced
1 yellow onion, diced
1 tablespoon (10 g) minced garlic
Low-sodium, no-oil vegetable broth, as needed
1 red bell pepper, seeded and diced
1 green bell pepper, seeded and diced
1 yellow bell pepper, seeded and diced
5 ounces (140 g) baby spinach
1 package (8 ounces, or 227 g) sliced mushrooms
1 teaspoon turmeric
1 teaspoon ground black pepper
1 tablespoon nutritional yeast
Low-sodium salsa
Clean potato skins and chop into bite-size pieces. Steam or bake until potato starts to soften. Set aside.
While potato is cooking, heat large skillet. Place onion and garlic in skillet. Stir while cooking to prevent sticking. If caramelization begins, splash in small amount of low-sodium veggie broth.
When onions turn translucent, add bell peppers. Cook approximately 5 minutes, or until peppers soften. Add spinach and mushrooms. Cook for another 5 minutes, or until spinach wilts and mushrooms become soft.
Fold in cooked potatoes and season with turmeric, black pepper, and nutritional yeast. (Adjust amount to fit your tastes as necessary.) Allow mixture to cook until it is heated throughout. Top with salsa and serve.
VEGGIE BITE
If ordering from a restaurant, simply order the vegetable omelet and tell them to hold the egg and cheese. Ask that the potatoes be placed on a dry grill with all of the vegetables and heated until all ingredients are soft. Order a side of salsa, and you are good to go!
Yield: 2 servings
This recipe is inspired by one of Gerrie’s teachers, Dr. Joel Fuhrman. It’s a great recipe to get a lot of greens even if you are green-phobic.
1 banana
5 ounces (140 g) baby spinach
8 ounces (227 g) frozen blueberries
2 cups (470 ml) unsweetened Almond milk
1 cup (255 g) frozen strawberries
1 tbsp (7 g) flaxseeds
Add all ingredients to a blender and puree until smooth.
Veggie-Good Breakfast Tacos* Soy free
* Gluten free
* Nut free
* No added oil
* No added salt
* No added sugar
Yield: 12 tacos
This is a delicious way to start a weekend day! Potatoes and vegetables provide a delicious way to fill you up with lots of nutrients and keep you going for hours. Plus when you add avocado, corn tortillas, and salsa, it makes for a breakfast delight. (Note that this recipe will be gluten free as long as you use gluten-free tortillas and broth.)
5 cloves garlic, chopped
1 cup (160 g) diced onion
Low-sodium, oil-free vegetable broth, enough to keep onions from sticking
1 red bell pepper, seeded and chopped
2 1/2 pounds (1107 g) Yukon gold potatoes, cut into 1/4-inch (6 mm) cubes and boiled until fork tender
1/2 teaspoon ground black pepper
1 tablespoon (3 g) ancho or chipotle chili powder
1 can (15 ounces, or 378 g) no-sodium-added black or kidney beans, rinsed and drained
1 cup (225 g) baby spinach
12 (6-inch, or 15 cm) organic corn tortillas
2 ripe avocados, chopped
1 cup (235 ml) salsa
Heat a large saucepan, then place garlic and onion in pan. Cook approximately 5 minutes, or until onions become translucent. Splash a little veggie broth in the pan if onions start to stick.
Once onion becomes soft, add red pepper, potatoes, black pepper, and chili powder. Continue cooking until pepper softens, approximately 5 minutes.
Add beans and cook until heated through, 2 to 3 minutes.
Add spinach and cook until wilted, 3 to 4 minutes.
With a tortilla warmer, heat tortillas. (If you don’t have a tortilla steamer/warmer, see “Veggie Bites” below.)
To assemble, add potatoes and spinach mixture to corn tortilla and then top with avocado and salsa.
VEGGIE BITES
If you don’t have a tortilla warmer, it’s something you should consider investing in. A tortilla warmer keeps your tortillas warm while you’re working on your first taco and preparing your second one!
If you don’t have a tortilla warmer, you can use this alternate method. Get two salad plates. Place the tortillas on one plate. Wrap them with a damp paper towel and then top with the second plate, face down. Microwave on high for 3 minutes, and the tortillas will come out nice and steamy. To keep the tortillas warm, leave the damp paper towel wrapped around the tortillas and wrap all with aluminum foil.
If you don’t like to use microwaves, you can use an indoor grill to warm the tortillas. Place as many tortillas as possible on the grill for approximately 1 minute on each side. When the tortillas are warm, wrap them in a piece of aluminum foil.
* Gluten free
* Nut free
Yield: 4 servings
Chilaquiles are kinda like breakfast nachos. This version calls for a mole for the sauce and pre-made tortilla chips. If you’re following a no-oil diet, you can make your own baked, oil-free chips and simply eliminate the oil in the recipe by using a good nonstick pan when cooking the onions and garlic. Also, we used canned beans. If you prefer to cook your own beans, you’ll need 1 3/4 cups (15 ounces, or 425 g) cooked beans, plus 1/4 cup (60 ml) of the cooking liquid.
FOR MOLE:
1 tablespoon (15 ml) vegetable oil
1/2 cup (80 g) diced white onion
2 teaspoons minced garlic
1/2 to 1 teaspoon (more or less to taste) dried red chili flakes or chili powder
1/4 teaspoon chipotle powder or cayenne pepper
1/2 teaspoon smoked paprika
1 can (15 ounces, or 425 g) tomato sauce
1 whole star anise
1 cinnamon stick
2 whole allspice
1/4 cup (44 g) semi-sweet nondairy chocolate chips
1 shot (1 fluid ounce, or 30 ml) brewed espresso or 3/4 teaspoon instant espresso powder
2 tablespoons (30 g) packed brown sugar (dark is best, but light works too)
Sea salt, to taste
Freshly ground black pepper, to taste
FOR REFRIED BLACK BEANS:
1 tablespoon (15 ml) vegetable oil
1 cup (160 g) diced yellow or white onion
2 teaspoons minced garlic
1/4 teaspoon ground cumin
1/4 teaspoon smoked paprika
1/4 teaspoon dried oregano
1 can (15 ounces, or 425 g) black beans, with liquid
Sea salt, to taste
Freshly ground black pepper, to taste
FOR TOFU COTIJA CRUMBLES:
1 cup (225 g) extra-firm tofu, crumbled until it resembles feta cheese
1 tablespoon (15 ml) lime juice
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon dried oregano
1/4 teaspoon ground cumin
1/4 teaspoon chipotle powder
Sea salt, to taste
Freshly ground black pepper, to taste
1 bag (16 ounces, or 454 g) tortilla chips
To make the sauce: In a pot with a tightly fitting lid, heat oil over medium high heat. Add onion and sauté until translucent.
Add garlic and cook an additional 2 to 3 minutes, or until fragrant. Add chili flakes or chili powder, chipotle powder or cayenne, and paprika. Cook 1 minute.
Add tomato sauce, star anise, cinnamon stick, allspice, chocolate chips, espresso or espresso powder, and brown sugar. Cook, stirring, until chocolate is melted. Cover, reduce heat to low, and simmer 30 minutes. Add salt and pepper, to taste. Remove anise, allspice, and cinnamon stick before serving.
For an extra-smooth sauce, use an immersion stick blender or carefully transfer mixture to a blender and blend until smooth. Keep warm until remainder of dish is ready.
To prepare the beans: In a frying pan or cast iron skillet, heat oil over high heat. Add onion and garlic. Sauté until brown, about 3 to 5 minutes. Stir in cumin, paprika, and oregano. Cook 1 minute.
Add beans, with their liquid, and reduce heat to medium low. Simmer, uncovered, 15 minutes, stirring occasionally.
Using a hand potato masher or fork, mash the mixture to desired chunkiness. Season to taste with salt and pepper. Remove from heat.
To make the tofu cotija crumbles: In a small bowl, mix tofu with lime juice, garlic powder, onion powder, oregano, cumin, chipotle powder, and salt and pepper, to taste.
To assemble the chilaquiles: On a plate or in a bowl, place a layer of beans. Carefully add two handfuls of chips to the mole and toss to get a thin coating on each chip. Place mole-covered chips on top of the beans. Top with tofu cotija crumbles. Garnish as desired. (See “Veggie Bite,” below.)
This recipe is just a start! People add all sorts of things to the top of their chilaquiles, such as nondairy sour cream, green onions, fresh avocado slices, cilantro, nondairy cheese, Walnut Chorizo (page 88), and salsa. The possibilities are endless!
Nutty Fruitcake PancakesYield: 8 pancakes and enough topping for all of them
Normally we wouldn’t advocate drinking rum at breakfast, but these fruitcake-inspired pancakes just wouldn’t be the same without it! You can use spiced, light, dark, or even coconut rum in these pancakes. Also, we use 100 percent pure grade A or B maple syrup. Grade A is first run maple syrup, which is lighter in color and flavor. Grade B is second run, which is darker and much more intensely flavored. Pure maple syrup will be clearly marked as grade A or B on the label. The “good stuff” tastes really good, and it is so much better for you than the maple-flavored sugar stuff.
FOR THE TOPPING:
1/2 cup (55 g) chopped pecans
1/4 cup (30 g) chopped walnuts
1/4 cup (26 g) sliced or slivered almonds
1/4 cup (30 g) dried cranberries or raisins
1/4 cup (22 g) crushed banana chips
1/4 cup (30 g) sweetened or unsweetened shredded coconut
1/3 cup (80 ml) rum
1 cup (235 ml) pure maple syrup
FOR THE PANCAKES:
2 tablespoons (22 g) ground flax seed
1/4 cup (60 ml) warm water
1 1/4 cups (295 ml) coconut milk from a carton, almond milk, or soy milk
1/4 cup (60 ml) rum
2 tablespoons (30 ml) lime juice
1 cup (125 g) all-purpose flour
1 cup (120 g) whole wheat pastry flour
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1/4 teaspoon ground allspice
1/4 cup (60 ml) mild-flavored vegetable oil
2 tablespoons (30 ml) maple syrup
1/4 cup (26 g) sliced or slivered almonds
1/4 cup (27 g) chopped pecans
1/4 cup (30 g) chopped walnuts
1/4 cup (10 g) freeze-dried blueberries
1/4 cup (30 g) dried cranberries or raisins
1/4 cup (30 g) sweetened or unsweetened shredded coconut
To make the topping: Place all topping ingredients in a bowl, give it a good stir, and set aside.
To make the pancakes: In a small bowl, mix together flax seed and water. Set aside.
In another, slightly larger bowl, mix together milk, rum, and lime juice. (The mixture will curdle and become like buttermilk.) Set aside.
In a large mixing bowl, mix together all-purpose flour, whole wheat pastry flour, baking powder, baking soda, salt, and allspice.
Stir flax mixture, oil, and syrup into milk mixture. Add this wet mixture into the flour mixture and stir to combine. Fold in almonds, pecans, walnuts, blueberries, cranberries or raisins, and coconut.
Preheat a nonstick griddle or skillet over medium heat.
Using a 1/3-cup measure, pour 1/3 cup (3.25 ounces, or 92 g) batter onto the griddle and cook as you would any pancake, or until bubbles begin to pop and edges begin to lift, then flip. Repeat with remaining batter.
Spoon topping over the top of pancake stack before serving.
VEGGIE BITE
Having your griddle or pan at the right temperature is crucial to a perfectly golden flapjack. On an electric stove, we found that setting #4, out of 10, on the stove’s larger burner, was plenty hot. When cooking with gas, we would say a medium flame will get the job done just fine. We know cooking pancakes can be frustrating for some, so start with a tiny one to test the heat of your griddle. Usually, the pancakes after the third one on are all winners!
Sweet and Smoky Tempeh Strips* Nut free
Yield: 18 to 20 pieces
No self-respecting how-to-go-vegan cookbook would be complete without a recipe for tempeh bacon. There are hundreds of them out there, some better than others. This one is perfect for making big batches and keeping on hand in the fridge. Use it whenever you crave a sweet-and-smoky strip.
1 block (8 ounces, or 227 g) plain soy tempeh
1/4 cup (60 ml) maple syrup
2 tablespoons (30 ml) liquid smoke
2 tablespoons (30 ml) mild-flavored vegetable oil, optional
2 tablespoons (30 ml) soy sauce or tamari
1 tablespoon (14 g) tightly packed brown sugar
2 teaspoons apple cider vinegar
1/2 teaspoon salt (or to taste)
1/2 teaspoon ground black pepper
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon smoked paprika
Steam or simmer the tempeh for 20 minutes to reduce bitterness, if desired.
Meanwhile, in a bowl, mix remaining ingredients, including the oil, if using, together to make the marinade.
Slice tempeh into thin strips. Mix tempeh and marinade in a shallow dish or a resealable plastic bag and allow to marinate for at least 1 hour in the refrigerator.
Preheat oven to 350°F (180°C, or gas mark 4). Line a rimmed baking sheet with parchment paper or reusable silicon baking mat. Arrange tempeh strips in a single layer on the sheet. Pour any excess marinade over the strips.
Bake for 15 minutes, flip, and bake for an additional 15 minutes, or until the tempeh strips are a rich chocolate-brown color, dry but still flexible.
Use immediately, or store in an airtight container in the refrigerator until ready to use. You can eat the strips cold, or reheat in a toaster oven, microwave, or even pan fry them in a bit of oil to get ’em nice and crispy.
* No added sugar
* Quick and easy
Yield: 4 servings
We don’t know about you, but we’re really into bowls. Breakfast is the perfect excuse to whip one up. This walnut chorizo is a breeze to throw together and requires no cooking. All of the components can be prepped ahead of time and kept in the fridge for up to a week, so it makes for a super-simple assemble-and-heat breakfast on rushed mornings. If you need a breakfast on the go, you can roll it up inside a big tortilla for a tasty breakfast burrito. The salt and added oil are totally optional here, and if the idea of tequila at breakfast time (it’s only 2 tablespoons [30 ml]!) makes you squirm, simply replace it with more vinegar.
FOR THE WALNUT CHORIZO:
2 cups (240 g) walnut pieces
2 tablespoons (30 ml) red wine vinegar
2 tablespoons (30 ml) tequila
2 tablespoons (30 ml) mild-flavored vegetable oil, or vegetable broth
1 chipotle pepper in adobo sauce
1 tablespoon (8 g) minced garlic
1 tablespoon (8 g) chili powder
1 tablespoon (8 g) onion powder
1 tablespoon (8 g) ground paprika
1/2 teaspoon dried oregano
1/2 teaspoon ground black pepper
1/2 teaspoon ground cumin
1/2 to 1 teaspoon sea salt, optional
FOR THE BOWL:
1 tablespoon (15 ml) oil, optional
1 block (12 ounces, or 340 g) extra- or super-firm tofu, drained, pressed, and chopped into tiny cubes
1 can (15 ounces, or 425 g) black or pinto beans, rinsed and drained
2 cups (60 g) chopped greens, such as kale, chard, or spinach
To make the walnut chorizo: Add all chorizo ingredients to a food processor and pulse until combined and mashed. (You don’t want a paste; you do want a few bigger pieces left.) Warm when ready to use.
To make the bowl: Preheat a nonstick skillet or add the oil to a skillet over medium-high heat.
Add tofu and pan fry until lightly browned. Add beans and toss to cook until warmed through. Stir in greens and cook until wilted down and warmed all the way through. Add warmed chorizo to the top. Serve immediately.
VEGGIE BITE
Wanna kick it up a notch? Top the bowl with guacamole, salsa, fresh cilantro, some nondairy sour cream, or your favorite shredded vegan cheese! The chorizo also makes a great filling for tacos and burritos and a topping for nachos.
* Nut free
* No added sugar
Yield: 4 to 6 servings
What’s more comforting than chik’n soup? It’s warm and hearty and tastes amazing on a cold winter day, and especially when you aren’t feeling your best. We originally wrote this recipe using all dried spices, because most people have these on hand in the spice rack. However, fresh almost always tastes better than dried, so feel free to use either.
6 cups (1.41 L) low-sodium vegetable broth
2 tablespoons (30 ml) olive oil, optional
1 tablespoon (2 g) dried parsley flakes or 3 tablespoons (6 g) fresh chopped parsley
1 tablespoon (2 g) dried chives or 3 tablespoons (6 g) fresh chopped chives
1 teaspoon onion powder
1 teaspoon dried minced onion or 1/4 cup (40 g) fresh chopped onions
1 teaspoon dried minced garlic or 1 tablespoon (8 g) fresh minced garlic
1/2 teaspoon smoked paprika
1/2 teaspoon dried thyme
1/2 cup (96 g) dry red lentils, uncooked
1/2 pound (225 g) linguine noodles, uncooked and broken in half, or any pasta
1 block (12 to 16 ounces, or 340 to 454 g) extra- or super-firm tofu, drained and pressed, cut into tiny cubes (See “Veggie Bite” at right.)
Salt, to taste
Ground black pepper, to taste
In a soup pot with a tightly fitting lid, add broth and oil, if using. Add parsley, chives, onion powder, onion, garlic, paprika, and thyme. Bring to a boil.
Stir in lentils, noodles, and tofu. Reduce heat to a simmer, cover, and simmer for 10 to 12 minutes, or until pasta and lentils are tender. Season with salt and pepper to taste. Serve hot.
VEGGIE BITES
Instead of the tofu, you can also use chopped seitan, chopped faux chicken (such as Beyond Meat or Gardein), large-chunk textured vegetable protein, or Soy Curls.
Also, peas, carrots, and celery make fabulous additions to this already robust soup.
Surprisingly Good Green Soup* Soy free
* Gluten free
* Nut free
* No added oil
* No added salt
* No added sugar
Yield: About 6 cups (1.4 L)
Most people are afraid of green food. However, this soup will change the way people view “green.” This soup is delicious, and it’s also a bowl full of vitamins, minerals, phytonutrients, and taste!
1 cup (160 g) chopped white onion
1 large (1 cup, or 89 g) leek, diced
3 tablespoons (40 ml) water or vegetable broth, optional
3 carrots, peeled and diced, to make 1 cup (108 g)
4 small green zucchini, chopped with skins on, to make 1 cup (113 g)
8 ounces (72 g) brown button mushrooms, chopped
1 head broccoli rabe, chopped, to make 1 cup (40 g)
1 1/4 cups (295 ml) carrot juice
2/3 cup (160 ml) celery juice (See “Veggie Bite” at right.)
2 cups (470 ml) low-sodium vegetable broth
Ground black pepper, to taste
1 teaspoon ground cumin
1 teaspoon turmeric
1/2 cup (96 g) dry lentils, uncooked
1/2 cup (96 g) dry split peas, uncooked
1 small bunch (1 cup, or 67 g) lacinato (Dino) kale, destemmed and cut into strips
1 small bunch (1 cup, or 36 g) collard greens, cut into strips
1 small bunch (1 cup, or 36 g) Swiss chard, cut into strips
Cashew Cream (See recipe on page 144.) or nutritional yeast, to taste
In a large pot, place onion and leek and cook over high heat until they become translucent, for about 5 minutes.
If onions and leeks begin to stick to pot, add water or broth, if using. Add carrots, zucchini and mushrooms and continue to cook over high heat until they begin to create liquid, about 7 minutes. Add broccoli rabe and cook for 5 minutes.
Decrease heat to medium and add carrot juice, celery juice, veggie broth, pepper to taste, cumin, and turmeric.
When juices and broth start to boil, add lentils and split peas. Stir and cook until the lentils and peas are soft, 20 to 45 minutes, depending on amount of heat and brand of lentils and peas. Add kale, collard greens, and chard and continue cooking until greens are cooked down, about 7 to 10 minutes.
Using a handheld mixer, purée soup until creamy or pour small batches in blender and blend until creamy. Top with Cashew Cream or nutritional yeast.
VEGGIE BITE
You can make your own celery juice with a juicer or buy it at a juice bar. Or you can substitute 1 cup (120 g) diced celery.
New England-Can-Kiss-My-Clam Chowder* Soy free
* Nut free
* No added oil
* No added salt
* No added sugar
Yield: About 8 cups (1.9 L)
Get ready for weird, folks. Joni was so excited when putting this recipe together. She came up with the idea when she was making the Tu-Not Salad (see page 112). While the jackfruit was boiling in the broth and seaweed, she kept thinking, it smells like clam chowder! So here is her very strange—and very tasty—clam chowder, complete with seitan clams! This is a time-consuming recipe, about 2 hours, but a lot of that is down time, and it only uses one pot and one small bowl, so not too many dishes. Are you brave enough to try it?
8 cups (1.9 L) low-sodium vegetable broth
1 ounce (28 g) dried seaweed (See “Veggie Bites” at right.)
Cheesecloth
2 cups (470 ml) water
1 cup (235 ml) canned coconut milk
2 pounds (908 g) potatoes, peeled (optional) and cut into bite-sized cubes
1 cup (160 g) diced white or yellow onion
1 cup (144 g) vital wheat gluten
1 teaspoon ground black pepper
Pour broth into a soup pot with a tightly fitting lid.
Loosely tie seaweed in a satchel made from cheesecloth and place in pot with broth. Bring to a boil, reduce to a simmer, cover, and simmer for 30 minutes. Remove 1/2 cup (120 ml) of broth and set aside to cool. Simmer remaining broth for 30 minutes. Add water, coconut milk, potatoes, and onion. Cover and continue to simmer for 1 hour.
Meanwhile, make your clams. In a small bowl, add vital wheat gluten, pepper, and reserved 1/2 cup (120 ml) broth. Work with your fingers until a nice dough ball is formed. Let the dough ball rest for 5 minutes. Using a non-serrated knife, cut the dough into a gazillion little pieces.
Add dough pieces to the broth, stirring to make sure they are not all clumped together. Cover and simmer for the remainder of the hour. (At this point, there should be about 30 minutes left.) Return after 15 minutes to give it a good stir and prevent the “clams” from getting stuck to the bottom.
Remove soup from heat and remove lid. Using a wooden spoon or a hand masher, break up potatoes to thicken the soup. (Don’t worry about smashing the “clams”; they are pretty unsmashable.)
VEGGIE BITES
If you use a very low-sodium broth, you may need to add a little salt to taste. If you are like us, a nice squirt of Tabasco or sriracha always hits the spot in clam chowder. You can also make this soup gluten free by subbing king oyster mushrooms for the seitan clams!
When choosing dried seaweed, you can use hijiki, wakame, kombu, dulse, kelp—anything but nori, because nori will dissolve into a gelatinous mess. The soup’s volume will vary, depending on the type of seaweed you use.
* Soy free
* Gluten free
* Nut free
* No added sugar
Yield: 12 servings
This soup is hearty and flavorful, without being heavy. And there’s no cheese in this cheesy soup, rather some nutritional yeast and a touch of color from turmeric. The recipe makes enough for a crowd, so it’s a perfect meal to make on a Sunday afternoon and enjoy throughout the week as quick heat-and-serve lunches and dinners.
2 tablespoons (30 ml) mild-flavored vegetable oil, optional
1 cup (160 g) diced yellow onion
1 cup (101 g) chopped celery
1 tablespoon (8 g) minced garlic
2 1/2 pounds (908 g) red potatoes, skin on, cubed
8 ounces (227 g) fresh or frozen broccoli florets
1/2 cup (60 g) nutritional yeast
1 teaspoon dried parsley
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
1/4 teaspoon dried coriander
1/4 teaspoon turmeric
2 quarts (1.9 L) water
Salt, to taste
Ground black pepper, to taste
In a large soup pot with a lid, heat oil (if using) over medium-high heat. Add onion and celery and sauté or dry-cook, stirring constantly until fragrant and translucent, about 5 minutes. Add garlic and continue to cook 2 to 3 minutes.
Add potatoes, broccoli, nutritional yeast, parsley, thyme, oregano, coriander, and turmeric. Toss to coat and cook 2 to 3 minutes.
Pour in water and give a good stir to mix it all up. Bring to a boil, then reduce to a simmer. Cover and simmer 45 minutes, stirring every 15 minutes.
Remove from heat. Using an immersion stick blender, purée until smooth or carefully transfer to a blender and purée in batches.
* Soy free
* Gluten free
* Nut free
* No added oil
* No added salt
* No added sugar
* Quick and easy
Yield: 5 cups (1.2 L)
Alright, kids, it doesn’t get any easier than this! Throw it all in the blender, and you’re done! Heat it up whenever you want a bowl of soup. Pack in individual serving containers for easy meals at home, work, or school! As written, it has no added salt. If you use very low-sodium vegetable broth, you may need to add a little pinch of salt to your serving. For an extra smooth soup, you can opt to steam the carrots until soft before adding them to the blender.
1 can (14 ounces, or 398 g) full-fat coconut milk
2 cups (470 ml) low-sodium vegetable broth
3 cups (324 g) shredded carrots (you don’t have to shred carrots if you have a very powerful blender)
1 tablespoon (8 g) minced garlic
2 teaspoons yellow curry powder
Healthy squirt of sriracha sauce, to taste
Place all ingredients in a blender and purée until very smooth.
To serve, simply heat in a pot on the stovetop or in a bowl in the microwave. To make easy-to-go lunches, pack in microwave-safe glass jars.
* Gluten free
* Nut free
* No added oil
* No added sugar
Yield: About 4 cups (940 ml)
Miso soup is the most popular soup in Japan. It’s one of the most nutrient-dense soups also, with seaweed as one of the main ingredients. Different misos vary in saltiness, so adjust the amount of miso to your preference.
FOR THE KOMBU (KELP) BROTH (DASHI):
1/2 ounce (15 g) dried kombu, unrinsed
4 cups (1 quart, or 940 ml) room temperature water
FOR THE MISO SOUP:
3 cups (705 ml) dashi soup broth
1 package (2.1 ounces, or 60 g) Wakame seaweed
1 block (12 ounces, or 340 g) firm tofu, cut into small cubes
3 to 4 tablespoons (50 to 64 g) miso paste
1/4 cup (40 g) chopped green onion
To make the broth: In a cooking pot, place kombu in water. Soak 2 hours. After 2 hours, bring mixture to a boil over medium heat. Boil 2 minutes. Using a strainer, remove kombu, reserving dashi soup stock for the soup. (The kombu can be reused in other recipes. For example, place a sheet of kombu in beans when cooking them to cut down on “gas”).
To make the soup: Put dashi broth in a pot over high heat. Bring to a boil. Add seaweed and tofu. Reduce heat to low. Simmer 1 to 2 minutes.
Remove 1/4 cup (60 ml) soup stock from the pot and place it in a bowl. Dissolve miso into stock. Gradually return miso mixture to soup. Stir soup gently. (Try not to boil the soup after you put miso in.) When soup is heated through, remove from heat. Add onion.
VEGGIE BITE
You can use shiitake mushroom in place of kombu if you prefer. Use 1/2 cup (4 ounces, or 114 g) of dried shiitake mushrooms to 4 cups (1 quart, or 940 ml) of room temperature water and let soak for 30 minutes. Bring mushrooms and water to a boil and boil for 2 minutes. Remove mushrooms with strainer, and you now have a shiitake dashi. You can use the reconstituted mushrooms in other recipes calling for mushrooms.
Simple-to-Make Veggie Chili* Soy free
* Gluten free
* Nut free
* No added oil
* No added salt
* No added sugar
Yield: 6 servings
This chili is very simple, but very good. If you’re serving people who are a little vegan phobic, add the soy meat substitute or some minced, reconstituted dried shiitake mushrooms. If you’re serving everyday vegans and want to go a little less processed, just leave out the soy meat substitute. This chili is soy free if made without the meat substitute, and it’s gluten free if you use meat substitute that doesn’t contain wheat. Enjoy!
2 cups (320 g) minced yellow or sweet onion
2 cloves garlic, minced, or 1 tablespoon (8 g) granulated garlic
3 tablespoons (40 ml) vegetable broth or water, optional
1 green bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
1 yellow or orange bell pepper, seeded and chopped
15 ounces (392 g) vegetarian meat substitute, pan-cooked, optional
1 ounce (28 g) dried shiitake mushrooms, soaked in water and then minced, optional
26 ounces (750 g) aseptically packaged tomatoes or tomatoes, chopped, with juice
1 can (15 ounces, or 425 g) kidney beans, drained and rinsed, or 1 3/4 cups (437 g) prepared kidney beans
1 can (15 ounces, or 425 g) black beans, drained and rinsed, or 1 3/4 cups (441 g) prepared black beans
2 teaspoons chili powder
1/2 teaspoon ground cumin
1/2 teaspoon ground nutmeg
1/2 teaspoon turmeric
Pinch ground black pepper
2 cups (470 ml) low-sodium vegetable broth
1 to 2 cups (120 g to 240 g) nutritional yeast
Tiny pinch sea salt or dried minced seaweed
Heat a deep pot over medium heat. Add onion and garlic. Cook, stirring occasionally, 6 to 7 minutes, or until onions are translucent. If onion starts to stick to pan, add broth or water. Add bell peppers and cook until they become soft, 5 to 7 minutes. Add meat substitute, if using, and mushrooms, if using. Cook 5 minutes, or until moisture starts to come out of mushrooms and meat substitute and collects in bottom of pot. Add tomatoes, kidney beans, black beans, chili powder, cumin, nutmeg, turmeric, black pepper, and broth.
Decrease heat to low. Cover pot and cook on low at least 1 hour, preferably 2 or more hours. Check occasionally and add water or vegetable broth to desired thickness.
When cooked halfway through, add nutritional yeast, in small amounts, tasting as you go. Stir. Add salt or seaweed.
VEGGIE BITE
Serve this chili the way you like your favorite chili. This is also exceptionally good over baked potatoes or baked sweet potatoes for a complete meal.
* Soy free
* Gluten free
* Nut free
* No added oil
* No added salt
* No added sugar
Yield: 4 servings
One of the easiest and quickest ways to make dinner is to do it all in one dish.
1 onion, chopped
2 cloves garlic, minced
1 quart (4 cups, or 940 ml) low-sodium vegetable broth, divided
1 small red bell pepper, seeded and chopped
1 small yellow bell pepper, seeded and chopped
3 large carrots, peeled and chopped
2 large sweet potatoes, peeled and chopped
1 package (8 ounces, or 227 g) white or cremini mushrooms, sliced
1/2 cup (96 g) uncooked dry red lentils
1/2 teaspoon minced fresh ginger
1/2 teaspoon ground black pepper
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon ground paprika
5 ounces (140 g) baby spinach or destemmed kale, chopped
Heat a heavy-bottomed pot with tightly fitting lid over medium-high heat. Add onion and garlic. Cook until onion becomes soft or start to brown on bottom of pan. Pour about 1/8 cup (30 ml) of vegetable broth into pan. Add bell peppers and carrots.
Once peppers and carrots start to soften, add potatoes and cook, about 3 minutes. Add mushrooms and cook until mushrooms begin to soften and water from mushrooms and other vegetables starts to increase in pan, about 5 minutes.
Stir in lentils, ginger, black pepper, cumin, chili powder, paprika, and remainder of vegetable broth. Increase the heat to high. Bring the soup to a boil, then reduce heat to medium-low, cover, and simmer until lentils and vegetables start to soften, about 20 minutes. Add the greens and cook until wilted, about 10 minutes.
VEGGIE BITE
Waiting as long as you can to add the vegetable broth, instead using the moisture from the vegetables to allow the veggies to cook, will give you a soup that is very flavorful.
* Soy free
* Nut free
* No added sugar
Yield: 16 side dish servings
Tabouli, tabbouleh, tabouleh, or tambouli: It seems like each and every culture that makes it claims theirs is the most authentic. So, without any claims to being the most authentic, this version may be a little bit taboo—hence, the name. But it’s fresh, light, and tasty on its own stuffed into a pita with Falafelogs (See the recipe on page 108), or over a bed of greens with garbanzo beans tossed in for a tasty Mediterranean meal. It also makes a welcoming addition to any mezze platter alongside hummus and pita.
2 cups (470 ml) water
1 cup (140 g) fine bulgur wheat
2 bunches (about 3 cups, or 180 g) fresh parsley, finely chopped
6 Roma tomatoes, cored, seeded, and diced (about 3 cups chopped, or 540 g)
2 tablespoons (17 g) minced garlic
1 yellow onion, finely diced
1/4 cup (60 ml) olive oil
2 tablespoons (30 ml) lemon juice
Salt, to taste
Ground black pepper, to taste
In a large pot with a lid over high heat, bring water to a boil. Add wheat, stir, cover, remove from heat, and let stand 10 minutes. Uncover, fluff with a fork, and set aside to cool.
In a large mixing bowl, combine remaining ingredients. Add cooled bulgur wheat and toss to mix. Serve chilled.
* No added sugar
Yield: 16 servings
This is a great dish to bring to a potluck, especially because it makes a huge bowl. If you want to make it to have at home, feel free to halve the recipe—or even quarter it. This recipe uses four of the Italian Sausages from the recipe on page 124. That recipe makes eight sausages, so you can use the leftovers for this salad.
1 pound (454 g) pasta (any)
4 Italian “Sausages” (see page 124), sliced into 1/4-inch (6 mm) rounds
1 green bell pepper, seeded and diced
1 red bell pepper, seeded and diced
1/2 cup (80 g) diced white onion
1/2 cup (80 g) diced red onion
1/2 ounce (14 g) fresh parsley, finely chopped (about 1/2 cup)
1/4 cup (30 g) toasted pine nuts or slivered almonds
1 cup (235 ml) Tofu Mayo (see page 139)
2 tablespoons (30 ml) balsamic vinegar
1/2 teaspoon garlic powder
1/2 teaspoon dried basil
Salt, to taste
Ground black pepper, to taste
Prepare pasta according to package instructions. Drain pasta and let it cool.
In a large bowl, add pasta, sausages, bell peppers, onion, parsley, and pine nuts or almonds. Toss to mix.
In a small bowl, mix together Tofu Mayo, balsamic vinegar, garlic powder, and basil. Season to taste with salt and black pepper. Add dressing to salad and toss to coat. Refrigerate until ready to serve.
Make a Salad a Meal* Soy free
* Gluten free
* No added oils
* No added salt
* No added sugar
* Quick and easy
Yield: Variable servings
Salads should always be delicious and loaded with nutrients! We’ve made it super easy for you to whip up a fantastic salad in no time, by spelling it all out in this recipe. Incorporate the suggested number of items from each of the categories. Select different items each time for a totally different, nutritious, and delicious salad every day. This salad is huge! It’s meant to be eaten as an entire family meal. Incorporate the ingredients as listed below and you will have a salad that weighs well over 1 pound (454 g)!
Greens: Select 2 or 3, 1 to 2 cups chopped raw per person: arugula, Belgium endive, bok choy, butter lettuce, chicory, Chinese cabbage, collard greens, escarole, kale, mache, dandelion greens, mustard greens, radicchio, spinach, Swiss chard, Romaine, red leaf, turnip greens, watercress, or other leafy greens
Vegetables: Select 4 to 5, 1 cup raw or 1/2 cup cooked per person: snow peas, snap peas, green beans, cucumbers, leeks, eggplant, mushrooms, green onions, bell peppers, zucchini, tomato, cauliflower, corn, sprouts, celery, radishes, jicama, beets, artichoke hearts, okra, broccoli, carrots, cabbage, or sundried tomatoes
Beans/legumes: Select 1, 1/4 to 1/2 cup per person: black beans, garbanzo beans, blackeyed peas, pinto beans, green peas, edamame, azuki beans, cannelloni beans, lima beans, white beans, or lentils
Grains: Select 1 or 2, 1/2 cup cooked per person: amaranth, millet, buckwheat, rye, quinoa, sorghum, kamut, spelt, wild rice, brown rice, barley, or teff
Fruit: Select 1 or 2, 1/2 cup per person: apples, berries, grapes, currants, oranges, avocado, tangerines, pears, cherries, star fruit, dates, figs, or cranberries
Nuts/seeds: Select 1, 1/4 cup per person: (Ideally these should be raw, with no salt and oils added.) walnuts, pecans, almonds, cashews, coconut, ground flax seeds, pine nuts, chia seeds, sunflower seeds, or pumpkin seeds
In a large bowl, combine the selected ingredients.
VEGGIE BITES
Because you have so many of these textures and flavors in the salad, you don’t need a fatty salad dressing for flavor. Simply add balsamic (could use a flavored one) and/or rice vinegar and seasonings, such as turmeric, curry, or cumin. Seasonings add taste and nutrition at the same time.
The amount of vinegars and seasoning depends on how many people you are serving. Vinegars = equal parts of each ( 1/2 cup for 1 to 2 people). Seasonings can be to taste (approximately 1/2 teaspoon per person). You can also add a little Dijon mustard to give it a little zip.
Fresh squeezed fruit juices also make a great dressing!
“No One Will Know It’s Vegan” Potato Salad* Gluten free
* No added oil
* No added salt
* No added sugar
Yield: 10 to 12 servings
We love, love, love potato salad, but obviously we don’t eat mayonnaise. So Gerrie headed into the kitchen and came up with this delicious and filling recipe. If you don’t tell your family, they won’t even know it’s vegan!
3 (2 1/2 pounds, or 1.14 kg) red potatoes with the skin on, cut into 1/4-inch (6 mm) cubes
3 (2 1/2 pounds, or 1.14 kg) Yukon gold potatoes with the skin on, cut into 1/4-inch (6 mm) cubes
3 (2 1/2 pounds, or 1.14 kg) russet potatoes with the skin on, cut into 1/4-inch (6 mm) cubes
1/3 cup (43 g) capers
1 can (4 ounces, or 112 g) low-sodium black olives, chopped (about 1 cup)
1 cup (160 g) diced onion, white or yellow
1 cup (101 g) diced celery
1 red bell pepper, seeded and diced
1 tablespoon (9 g) minced garlic (about 3 cloves)
2 tablespoons (6 g) dried dill
16 ounces (284 g) frozen peas, thawed
1 tablespoon (2 g) ground black pepper
4 containers (24 ounces, or 681 g) unsweetened plain soy or almond yogurt
3 tablespoons (45 g) Dijon mustard
Boil or steam potatoes until firmly cooked, but not mushy. Drain and place potatoes in a large bowl. Add remaining ingredients except yogurt and mustard.
Next add half of the yogurt and mix. Continue to add yogurt and mix until it reaches your desired creaminess. (Some people like it moister than others.) Add the mustard, mix, and taste. You may add more mustard, depending on taste.
Chill at least 2 hours before serving.
VEGGIE BITES
You can add more dill or pepper or a tiny bit of salt, to your taste.
To help the flavors meld, make this salad the day before and let it chill overnight. This salad is so delicious, it won’t be around long. But it will keep for 4 days in the fridge. Enjoy this colorful, low-calorie, delicious dish!
Super Stacked Veggie “Burger”* Nut free
* No added oil
* No added sugar
Yield: 4 “burgers”
This isn’t your usual burger. It’s even better! Grill up extra veggies to save and use for other meals during the week. Even Gerrie’s non-veggie-loving friends have asked for this recipe! Prepare for the best “burger” ever. The challenge is how to get it in your mouth!
FOR MARINADE:
1/3 cup (80 ml) coconut aminos, low-sodium soy sauce, or Bragg’s Liquid Aminos
2 tablespoons (30 ml) balsamic vinegar
1 tablespoon (7 g) smoked paprika
2 teaspoons ground black pepper
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon chipotle powder or cayenne pepper
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
About 1/2 cup water (120 ml)
FOR “BURGER”:
1 medium sweet onion, cut into round slices
4 medium Portobello mushrooms, brushed clean
3 medium zucchinis, sliced lengthwise in 1/4-inch- (6 mm) thick slices
1 large red bell pepper, sliced lengthwise
1 medium eggplant, sliced in 1/4-inch (6 mm) round slices
FOR TOPPINGS:
1 large heirloom or beefsteak tomato, sliced
2 large avocados, sliced in quarters or 1 cup guacamole
1 head Romaine lettuce, washed, dried, and pulled into separate pieces
4 hamburger buns (100 percent whole- or sprouted-grain, or your favorite gluten-free bread)
1 tablespoon (11 g) condiment, such as German mustard or ketchup
To make the marinade: Combine all marinade ingredients in a bowl and stir. Taste test, and if it is too salty, add more seasonings until the taste appeals to your taste buds. This marinade is very concentrated, so add approximately 1/2 cup (120 ml) water to thin out.
To make the “burgers:” To the marinade, add onion, mushrooms, zucchinis, red pepper, and eggplant. Toss until vegetables are covered, but don’t leave in marinade beyond 2 minutes.
Preheat grill. Grill vegetables on barbeque or indoor grill until soft.
Assemble sandwich in this order: bottom of bun, portabella mushroom, slice eggplant, leaf lettuce, slice tomato, 2 or 3 slices zucchini, 2 slices red bell pepper, onion, and sliced avocado or guacamole. Spread condiments on bun top, and place atop vegetables.
Summer Squash Veggie Sloppy Joes* Nut free
* No added oil
* No added salt
* No added sugar
* Quick and easy
Yield: 6 sandwiches
Who doesn’t like sloppy joes? This is definitely one of those dishes that you think you will never be able to have again once you go to a plant-based way of eating. Well, this recipe will convince you that this thought couldn’t be further from the truth! Make your sloppy joes soy free by using beans in place of tofu. You can go gluten free by using gluten-free bread or rice tortillas instead of the hamburger buns.
1 cup (160 g) diced yellow or white onion
1/4 cup (60 ml) low-sodium vegetable broth
1/2 cup (54 g) chopped carrot
1 cup (101 g) chopped celery
12 ounces (340 g) extra-firm tofu, drained and mashed up, or 1 can (15 ounces, or 425 g) black or pinto beans
1 1/2 cups (170 g) peeled and chopped summer squash (zucchini or yellow squash)
6 ounces (170 g) tomato paste
3 cups (705 ml) tomato sauce or 1 package (26 ounces, 750 g) Pomi chopped tomatoes
3 cloves garlic, minced
1 teaspoon chili powder
1 teaspoon ground paprika
1 teaspoon dried oregano
1 teaspoon ground black pepper
1 1/2 cups (355 ml) water
6 hamburger buns (100 percent whole wheat or Ezekiel Sprouted Grain buns), toasted
1 cup (120 g) nutritional yeast
In a large sauté pan over medium heat, sauté onion, adding broth once onion starts to caramelize and turn brown. Add carrot and celery and cook, stirring occasionally, 2 minutes. Add tofu or beans and summer squash, mixing well. Cook 2 minutes. Add tomato paste and sauce or tomatoes, stirring to dissolve completely. Add garlic, chili powder, paprika, oregano, and pepper. Mix until thoroughly combined.
Reduce heat to medium-low, add water, and continue to cook until mixture is thickened, stirring occasionally, 8 to 10 minutes.
Once mixture is thickened, place your desired amount of mixture on each bun, top with nutritional yeast, and enjoy!
Falafelogs with Cucumber Relish* Soy free
* Nut free
* No added oil
* No added sugar
Yield: 6 to 8 servings
This dish is like a falafel hot dog! These logs are fun to make, and they’re easy, too! The parsley and cilantro add a bright, fresh flavor.
FOR FALAFELOGS:
1 can (15 ounces, or 425 g) chickpeas, drained and rinsed, or 1 3/4 cups (420 g) cooked chickpeas
1 cup (160 g) diced yellow onion (about 1/2 large onion)
1 Roma tomato, roughly chopped (about 1/3 cup)
1 ounce (28 g) fresh parsley (about 1 cup [5 g] fresh leaves)
1/2 ounce (14 g) fresh cilantro (about 1/3 cup [5 g] fresh leaves)
2 to 4 large garlic cloves, to taste
1/2 cup (60 g) chickpea flour
1/2 cup (72 g) vital wheat gluten flour
1 tablespoon (15 ml) lemon juice
1 teaspoon salt, or to taste
1 teaspoon baking powder
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
FOR CUCUMBER RELISH:
1/2 cup (128 g) tahini (See “Veggie Bites” at right.)
1/4 cup (60 ml) lemon juice
3 to 4 large cloves garlic, to taste
2 teaspoons dried dill or 2 tablespoons (7 g) fresh dill
1 medium cucumber, seeded and diced (about 1 1/2 cups, or [205 g])
2 Roma tomatoes, seeded and diced (about 2/3 cup, or [120 g])
1 tablespoon (1 g) fresh chopped cilantro
1 tablespoon (1 g) fresh chopped parsley
Salt, to taste
Ground black pepper, to taste
6 to 8 pitas
To make the falafelogs: Add all log ingredients to a food processor and process until a loose dough forms. (It should be the consistency of peanut butter.)
Transfer mixture to a bowl, cover, and chill 20 to 30 minutes in the refrigerator. (This step allows the gluten to develop.)
Preheat oven to 350°F (180°C, or gas mark 4). Line a rimmed baking sheet with parchment paper or reusable silicone baking mat.
Scoop about 1/3 cup (3 1/2 ounces, or 100 g) dough and form into a log shape about 6 to 7 inches long by 1 1/2 inches wide (15 to 17 cm long × 4 cm wide). (The dough is very soft, and you may need to form the log right on the baking sheet. Don’t worry, they will firm up when baked.)
Repeat until all of the dough is used. Bake 20 minutes, flip, and bake 20 minutes, or until exterior is firm and browned. (They might look dry, but the inside will be nice and soft.)
Meanwhile, prepare the Cucumber Relish.
To make the relish: Pour tahini, lemon juice, and garlic into a blender. Purée until smooth. (The lemon juice will curdle the tahini (similar to buttermilk), resulting in an airy, fluffy mixture.)
Remove mixture from the blender and place in a mixing bowl. Fold in dill, cucumber, tomatoes, cilantro, and parsley. Season to taste with salt and pepper. Chill until ready to serve.
Assemble the pitas by placing the falafelog in the center and topping with a liberal amount of relish.
VEGGIE BITES
Tahinis vary in texture and thickness, from very liquidy to very thick. This measure assumes you’re using a more liquid tahini. If yours is very thick, you may need to thin it out with water or vegetable broth to reach the consistency of a pourable milkshake. You want a total of 1/2 cup (120 ml), so adjust tahini amount as needed.
You can make the logs gluten free by substituting chickpea flour for the vital wheat gluten flour. The logs may be a little more fragile, but they will still taste great!
Red and White Quinoa Kale Salad* No added oil
* No added salt
* No added sugar
Yield: 8 side dish servings
The tahini in the dressing for this salad gives it a nice rich flavor, while the raisins add an unexpected sweetness. This salad tastes great warm or cold, which makes it the perfect dish to bring to potlucks or pack for lunches.
1 cup (168 g) white quinoa, uncooked
1/2 cup (84 g) red quinoa, uncooked
3 cups (705 ml) water or low-sodium vegetable broth
8 ounces (227 g) chopped curly or lacinto kale
1/2 cup (45 g) sliced or slivered almonds (toasted or raw)
1/2 cup (80 g) raisins
1/2 cup (128 g) tahini (See “Veggie Bites” at right.)
2 tablespoons (30 ml) soy sauce, tamari, or Bragg Liquid Aminos
2 tablespoons (30 ml) lemon juice
1 tablespoon (10 g) minced garlic
In a fine mesh strainer, rinse quinoa. Strain out as much excess water as possible. (If you buy prewashed quinoa, you can omit this step.)
Place quinoa in a dry pot with a lid, and heat over medium heat to lightly toast the quinoa, stirring constantly to prevent burning, about 4 to 5 minutes.
Add water or vegetable broth, raise the heat and bring to boil. Immediately lower heat to low, cover, and cook 15 minutes. Remove from heat and allow to stand, covered, 5 minutes. Uncover and fluff with a fork.
While quinoa is cooking, blanch kale. Bring a pot of water to boil, drop in kale, give it a quick stir and then quickly remove it and place into an ice water bath to stop the cooking.
Once quinoa is cooked, place it in a mixing bowl, along with kale, almonds, and raisins.
In a small bowl, whisk together tahini, soy sauce, lemon juice, and garlic. Toss the dressing with the salad to coat. Serve immediately or refrigerate.
VEGGIE BITES
Tahinis vary in texture and thickness, from very liquidy to very thick. The measure in this recipe assumes that you’re using a more liquid tahini. If yours is very thick, you may need to thin it out with water or vegetable broth to reach the consistency of a pourable milkshake.
If you have a rice cooker, use it to prepare the quinoa. Use a 2-to-1 ratio of liquid to quinoa and follow the instructions on your rice cooker.
Tu-Not Salad* Nut free
Yield: 8 servings
This stuff is so realistic that when Joni first tasted it, it gave her that mouthwatering jaw clench she used to get when she ate tuna right out of the can with crackers. (Well, bear with her, it’s probably been more than ten years since Joni has had real tuna!) Jackfruit makes an amazing stand-in for flaky tuna in this salad, and the hijiki seaweed gives it an amazingly seafood-y flavor. The recipe takes a few hours to make, but most of it is downtime, and once the jackfruit is cooked, it comes together in just a few minutes.
4 cups (940 ml) low-sodium vegetable broth
1 can (20 ounces, or 570 g) young green jackfruit, packed in water or brine, drained and rinsed (10 ounces, or 285 g, dry weight)
1/4 cup (20 g) hijiki seaweed (See “Veggie Bites” at right.)
1/2 cup (80 g) finely diced red onion
1/2 cup (50 g) finely diced celery
1/2 cup (52 g) finely diced cucumber
2 tablespoons (8 g) finely chopped fresh parsley or 2 teaspoons dried parsley
1 1/2 teaspoons fresh dill or 1/2 teaspoon dried dill
1/2 cup (112 g) Tofu Mayo (See recipe on page 139.)
In a large pot with a tightly fitting lid, place broth, jackfruit, and hijiki. Bring to boil over medium-high heat. Reduce to simmer, cover, and simmer 2 hours, stirring about every 30 minutes. Remove from heat, remove lid, and allow to cool to room temperature.
Drain excess liquid (reserve this flavorful stock for other uses!) and place cooked jackfruit and hijiki in a mixing bowl. Using your hands or the edge of a wooden spoon, break apart jackfruit until stringy and flaky. Add onion, celery, cucumber, parsley, dill, and Tofu Mayo. Mix until well combined.
Store in the refrigerator in an airtight container for up to 1 week or freeze for up to 4 months.
VEGGIE BITES
This salad tastes great on a sandwich (Hello, tuna melt on grilled sourdough with a slice of Daiya Swiss style slices!), in a wrap, on a bed of greens, or all on its own as a side dish. Add sunflower seeds for added crunch or dried cranberries, currants, or raisins for a sweet bite.
Although occasional use of hijiki is not likely to cause any adverse health concerns, many people avoid it because it may contain higher levels of dietary arsenic than is found in other seaweeds. If this is a concern, you can use wakame or kombu in this recipe. We don’t recommend nori because it tends to completely dissolve.
When using seaweed other than hijiki, you’ll need to strain out the seaweed after boiling. The best way to do this is to tie up the seaweed in a piece of cheesecloth before adding it to the broth, which will allow for the flavor to still be absorbed by the jackfruit, while also allowing for the seaweed to be easily removed from the broth after boiling.
Snacks and Sides
* Gluten free
* Nut free
* No added oil
Yield: 8 servings
This recipe is for all of you who are now dairy free and crave that yummy spinach and artichoke dip we have all had at parties. This recipe will satisfy your desire for a creamy, delicious dip. It will not disappoint.
1 yellow onion, diced
4 cloves garlic, divided
8 ounces (227 g) marinated artichoke hearts
1/2 cup (120 ml) low-sodium, no-oil vegetable broth, divided
12 ounces (340 g) frozen chopped spinach, thawed, drained, and squeezed dry
1 block (12 ounces, or 340 g) firm silken tofu
3/4 cup (90 g) nutritional yeast
1/4 cup (60 ml) apple cider vinegar
2 teaspoons dried basil
2 teaspoons dried parsley
1/2 teaspoon cayenne pepper
Pinch salt
1/2 teaspoon ground black pepper
Preheat oven to 350°F (180°C, or gas mark 4).
Heat a sauté pan over medium heat. Add onion and two garlic cloves to pan and cook until onion becomes translucent, approximately 5 minutes. Add artichoke hearts and half the broth and sauté 3 minutes. Add spinach and cook 3 minutes, or until heated through.
Place tofu, nutritional yeast, remainder of garlic, broth, vinegar, and spices in a blender. Blend until smooth.
In large bowl, fold in spinach sauté with blender ingredients until well blended. Taste and add extra seasonings and nutritional yeast if desired.
Smooth mixture into nonstick baking dish. Bake 15 to 20 minutes, or until lightly browned on top. Serve warm.
VEGGIE BITE
This dip is delicious with bread or baked, no-oil tortilla chips.
* Gluten free
* Nut free
* No added oil
* No added sugar
* Quick and easy
Yield: 4 to 6 servings
This recipe makes a great low-calorie snack that offers lots of B vitamins and other nutrients. How nice it is to have a delicious, nutritious, and low-calorie, guilt-free snack.
1/2 cup (100 g) unpopped popcorn kernels or unpopped organic microwave popcorn
5 to 6 squirts Bragg’s Liquid Aminos in the spray bottle, or to taste, or low-sodium tamari
1/4 cup (30 g) nutritional yeast, or to taste
Air-pop or microwave popcorn. After corn is popped, spray lightly with Bragg’s Liquid Aminos, sprinkle with nutritional yeast, and serve!
* Soy free
* Gluten free
* Nut free
Yield: 2 pounds (908 g)
Trust us here. It really does work! The mild flavor and smooth texture of coconut flour lends itself nicely to this “cheese.” It also makes it suitable for people with nut allergies. You can shape this cheese in many ways—as a log, large wheel, mini logs (perfect for gifting!), blocks, or pretty much any way you want.
1 ounce (28 g) agar flakes or powder
3 cups (705 ml) water
2 cups (224 g) coconut flour
1/4 cup (30 g) nutritional yeast
2 teaspoons fine sea salt
1 teaspoon onion powder
1 teaspoon garlic powder
3 tablespoons (45 ml) lemon juice
2 tablespoons (30 ml) mild-flavored vegetable oil
1 teaspoon Dijon mustard
Assorted dried herbs and spices for crust (See “Veggie Bites” at right.)
In a medium pot, place agar in water over high heat. Bring to full boil. Boil 5 minutes, whisking frequently.
In a medium mixing bowl, whisk together coconut flour, nutritional yeast, salt, onion powder, and garlic powder.
Into the boiling mixture, stir lemon juice, oil, and mustard.
Add dry mixture into the water-agar mixture and mix until well combined and resembling play-dough.
Remove from heat. Allow to cool enough to handle, but still warm and pliable. Form into desired shapes and coat with herbs and spices. Wrap with waxed or parchment paper or store in an airtight container and refrigerate overnight. (The mixture will harden into a semi-firm “cheese” that’s perfect for crackers.) It will last 1 week in the refrigerator and up to 4 months in the freezer.
VEGGIE BITES
Here are some of Joni’s favorite herb-and-spice suggestions for this recipe.
• Add 1 teaspoon of liquid smoke to the entire batch at the same time as the mustard. Coat with BBQ dry rub.
• Paprika, chipotle, parsley, garlic powder, and smoked salt
• Parsley, sage, rosemary, and thyme
• Garlic, lemon pepper, basil
• Freshly ground black pepper
• Smashed nuts
Herb-Roasted Potatoes* No added sugar
* Nut free
Yield: 4 servings
Normally, we advocate using fresh herbs whenever possible, but this recipe makes great use of dried herbs that almost everyone has on hand in the spice rack.
2 pounds (908 g) Yukon gold potatoes
2 tablespoons (12 g) low-sodium vegetable broth powder
1 teaspoon granulated garlic
1 teaspoon granulated onion
1 teaspoon dried rosemary
1 teaspoon dried thyme
1 teaspoon dried marjoram
1 teaspoon dried oregano
1 teaspoon dried dill
1/2 teaspoon ground paprika
2 tablespoons (30 ml) olive oil, optional
Salt, to taste
Ground black pepper, to taste
Preheat oven to 425°F (220°C, or gas mark 7).
Line baking sheet with parchment paper or reusable nonstick baking mat.
Cut potatoes into bite-size chunks and rinse in cold water. Drain and place in mixing bowl.
In a small bowl, mix together vegetable broth powder, garlic, onion, rosemary, thyme, marjoram, oregano, dill, and paprika. Set aside.
Add oil, if using, to the potatoes and toss to coat. Add spice mixture to potatoes and toss to coat.
Arrange potatoes in a single layer on baking sheet and roast 20 minutes. Toss and return to oven for an additional 10 minutes, or until lightly browned and tender.
Season to taste with salt and pepper.
* No added oil
* No added sugar
* No added salt
* Wheat free
* Nut free
Yield: 4 servings
This is a great “batch” recipe. Double this recipe to have enough veggies on hand all week long. You can make five or more recipes (like veggie tacos, veggie pasta, veggie salad, veggie and rice burritos…) out of these vegetables simply by adding a couple of items and never have to clean and cook vegetables during the busy week.
2 medium white, sweet, or yellow onions, peeled and cut into quarters
4 medium zucchinis, washed and cut into 4-inch (10 cm) cubes
2 medium eggplants, cleaned and cut into 4-inch (10 cm) cubes
1 green, 1 yellow, and 1 red bell pepper, cleaned, seeded and quartered
1 tablespoon (8 g) garlic powder (or fresh crushed garlic)
1 cup (235 ml) balsamic vinegar
1 tablespoon (15 ml) Bragg’s Liquid Aminos, or Coconut Aminos
Preheat oven to 350°F (180°C, or gas mark 4).
Prepare the veggies as indicated above and place in large bowl. Add balsamic vinegar and garlic to bowl with veggies. Toss veggies until all are lightly coated with balsamic.
Place veggies in a single layer on non-stick baking sheet or line baking pan with parchment paper.
Roast veggies, uncovered, for approximately 30 minutes or until soft. When soft, take out of the oven, cool and place in a bowl to be chopped and used as needed for other recipes.
Almond, Garlic, Lemon Spread and Dip* Soy free
* Gluten free
* Quick and easy
Yield: 1 3/4 cups (415 ml)
This dip is wonderful on crackers, raw veggies, and pita. It also makes a great spread for sandwiches, on crostini, mixed with chopped raw kale to make a kicky kale salad, or even as a unique dressing for a cold pasta salad. If you are following a low- to no-oil die, you can easily replace the oil with vegetable broth.
1 cup (120 g) raw almonds
4 to 6 cloves garlic, or to taste
1/2 cup (120 ml) olive oil
1/4 cup (60 ml) mild-flavored vegetable oil, such as canola
1/4 cup (60 ml) lemon juice
1/2 teaspoon sea salt, or to taste
1/2 teaspoon ground black pepper
1/2 teaspoon ground paprika
1/2 teaspoon dried dill or 1 1/2 teaspoons fresh
1/2 teaspoon dried basil or 1 1/2 teaspoons fresh
Soak the almonds overnight.
The next day, rinse almonds and place in a blender or food processor with remaining ingredients. Process until smooth, stopping occasionally to scrape down the sides of the container. This can take up to 5 minutes.
Store in an airtight container in refrigerator until ready to use.
* Gluten free
* No added oil
* No added salt
* No added sugar
Yield: 24 (1 ounce, or 28 g) servings
Most commercial trail mixes contain oil, sugar, and candies with artificial colors added to them. It’s so easy to make your own trail mix using raw or dry-roasted, unsalted nuts, seeds, and dried fruits to avoid extra calories and unhealthful ingredients. You should have all of these ingredients in your pantry, because they all can be used for many other recipes. Feel free to be creative by adding your own favorite raw, unsalted seeds and nuts or dried fruits.
1/2 cup (70 g) raw, sprouted, or dry-roasted almonds
1/2 cup (56 g) raw cashews
1/2 cup (86 g) dry-roasted, unsalted soy nuts
1/2 cup (32 g) raw unsalted pumpkin seeds (also known as pepitas)
1/2 cup (80 g) raisins
1/2 cup (64 g) raw, hulled sunflower seeds
In a large bowl, combine all ingredients. Store in an airtight container to keep fresh until eaten.
* Gluten free
* No added oil
* No added sugar
Yield: 6 to 8 servings
We either know or have heard how good kale is for us. However, most people don’t know how to incorporate kale into their diets. This recipe provides a really fun and delicious way to eat more kale. Even people who would never touch kale will gobble up these delicious and nutrition-rich chips!
1 1/2 cups (162 g) raw cashews
1 cup (235 ml) unsweetened almond milk
2 large bunches curly green or red curly kale, large stems removed, washed, and dried
1/2 to 3/4 cup (60 to 90 g) nutritional yeast
7 to 8 squirts Bragg’s Liquid Aminos or low-sodium tamari
In a bowl, cover cashews with cold water and soak at least 1 hour, preferably overnight.
Drain and rinse cashews and place in blender with almond milk. Blend to make a slightly runny paste. Add more almond milk if necessary.
Break kale into bite-size pieces and place in a large bowl. Add cashew cream to bowl. Massage the cashew coating into the kale pieces with your hands, being sure to get it inside the curls. Make sure all kale pieces are covered with cashew cream.
Place kale on dehydrator sheets. If you don’t have a dehydrator, place on baking sheet lined with a piece of parchment paper.
Once kale is spread out on sheet, cover with a generous coating of nutritional yeast. Make sure each piece is covered. Pour the Bragg’s Liquid Aminos into a spray bottle and lightly spray all kale chips.
If using a dehydrator, dehydrate at 145° F (63°C) for 1 to 2 hours and then lower it to 115°F (46°C) for around 8 hours, or until the coating is dry. (To be considered raw, the temperature has to stay below 118° F (48°C).)
If using an oven, preheat to 200°F (93°C), place chips in oven, and let them dry out slowly. (Keep an eye on the chips because there is a very fine line between having them dried out and burnt!) If chips are well coated, they could take 60 to 90 minutes to completely dry out.
When dried, remove from oven. Cool chips and place in airtight container. Enjoy within 3 days; after that, they will start to lose their crispness and get soggy.
Yield: 10 balls
Papas Rellenas are stuffed mashed potato balls that are breaded and deep fried. Although the balls are traditionally stuffed with seasoned beef, we decided to make these balls with our Walnut Chorizo. But just because we used chorizo, there really isn’t any reason you couldn’t put just about anything you want to into the center of these balls. They’re pretty easy and fun to make.
FOR THE BALLS:
8 russet potatoes (each about 4 inches [10 cm] long)
1 teaspoon garlic powder
1 teaspoon onion powder
1/4 cup (60 ml) canola oil or other mild-flavored vegetable oil
1 cup (235 ml) almond, soy, or other nondairy milk
1 recipe Walnut Chorizo (See recipe on page 88.)
FOR THE BATTER:
Oil for frying
1 cup (80 g) panko-style bread crumbs
1 cup (125 g) all-purpose flour
1 tablespoon (2 g) dried parsley
1/2 teaspoon ground paprika
1/4 teaspoon sea salt
1/4 teaspoon ground black pepper
1 cup (235 ml) almond, soy, or other nondairy milk
To make the balls: Preheat oven to 425°F (220°C, or gas mark 7).
Line baking sheet with parchment paper and arrange cleaned potatoes on baking sheet.
Poke holes in potatoes and bake, uncovered, about 1 hour, or until forktender, and flesh is dry and fluffy.
Remove potatoes from oven and cut in half lengthwise. Allow to cool completely.
Once potatoes are cool, scoop out the flesh into mixing bowl. Discard skins. (Or snack on them while you are making this dish!) Add garlic powder, onion powder, and oil.
Using a hand masher, mash potatoes until well combined. Add milk a bit at a time. (The mixture should be fluffy and sticky, not wet and creamy, so add milk a little bit at a time to get the right consistency.)
Scoop 1/2 cup (105 g) of potato mixture into your hand and form a bowl. Place 1 heaping tablespoon (30 g) Walnut Chorizo in center. Seal potatoes around the stuffing.
To make the batter: Preheat at least 2 inches (5 cm) oil in a deep pan to 350°F (180°C). (If you have a deep fat fryer, now is a good time to use it!)
In a shallow dish, mix together panko, flour, parsley, paprika, salt, and pepper.
In a separate shallow dish, pour milk.
To prepare: Roll potato ball in milk to coat, and then into panko mix to coat. Then repeat once more. Carefully place breaded balls into hot oil, one at a time, and fry for about 30 seconds, or until golden brown and crispy. Repeat until all potato mixture is used.
VEGGIE BITE
You really can stuff anything into these balls. We love the idea of stuffing them with finely chopped seitan, peas, and Cashew Cheesy Sauce. (See recipe on page 142.) How about spinach and tofu feta? Seriously, your imagination is the only limit. You can check out a short video tutorial on making Papas Rellenas on YouTube. Search for “Vegan Papas Rellenas.”
* Soy free
* Gluten free
* Nut free
* No added oil
* No added sugar
Yield: 6 to 8 servings
This tasty mixture will make even the biggest of meat eaters happy! These tacos are a great way to get some of your vegetable servings in a satisfyingly filling way. Served with a side of guacamole, salsa, and a bowl of spinach, family members can assemble their tacos just the way they like them.
FOR ROASTED VEGGIES:
2 red or yellow onions, peeled and quartered
4 zucchinis, washed and cubed
2 medium eggplants, cleaned and cubed
1 green bell pepper, seeded and chopped
1 yellow bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
1/2 cup (120 ml) Bragg’s Liquid Aminos
1 cup (235 ml) balsamic vinegar
1 tablespoon (8 g) garlic powder or 3 tablespoons fresh crushed garlic
FOR BEANS:
1 yellow onion, diced
1 tablespoon (8 g) fresh crushed garlic
1 can (15 ounces, or 425 g) no-salt-added black beans
2 cups (470 ml) low-sodium vegetable broth
YOU WILL ALSO NEED:
Guacamole
Salsa
1 bag (5 ounces, or 140 g) raw spinach
24 corn tortillas
To prepare roasted veggies: Preheat oven to 350°F (180°C, or gas mark 4). Line a baking sheet with parchment or a reusable silicone baking mat.
In a large bowl, place onions, zucchinis, eggplants, and bell peppers. Add aminos, balsamic vinegar, and garlic and toss veggies until all are lightly coated.
Place veggies on baking sheet and roast 20 minutes, or until soft. Remove from oven, cool, and chop into bite-size pieces. Place in bowl to be served.
To prepare beans: Meanwhile, heat large pot, add onion and garlic and cook until onion begins to soften. Add beans and broth and cook 10 minutes, or until heated through. After beans are cooked, purée them with a hand mixer.
To assemble: Meanwhile, in separate serving bowls, place guacamole and salsa. Chop spinach and place in serving bowl.
Use tortilla warmer or heat tortillas on stove top and place in aluminum foil to keep warm and soft. (See instructions on page 81.)
Place bowls of roasted vegetables, beans, guacamole, salsa, tortillas, and spinach on the table. Call your family to dinner and have them assemble their own tacos to their liking!
* Nut free
* No added sugar
Yield: About 2 pounds (907 g)
This seitan is a great base for many recipes calling for seitan. It also tastes good when thinly sliced for sandwiches. You can also chop it and add it to stir-fries, soups, and stews.
FOR THE SIMMERING BROTH:
6 cups (1.41 L) water
1/2 cup (120 ml) soy sauce or tamari
1/4 cup (60 ml) vegan Worcestershire sauce (No anchovies!)
2 tablespoons (16 g) garlic powder
2 tablespoons (16 g) onion powder
2 tablespoons (4 g) dried parsley
1 teaspoon ground black pepper
FOR THE SEITAN LOAF:
2 cups (288 g) vital wheat gluten flour
1/2 cup (60 g) whole wheat pastry flour
1/4 cup (30 g) nutritional yeast
1 tablespoon (2 g) dried parsley
1 teaspoon ground black pepper
1 cup (235 ml) low-sodium vegetable broth
1/4 cup (60 ml) soy sauce or tamari
2 tablespoons (30 ml) olive oil, optional, or low-sodium vegetable broth
2 tablespoons (17 g) minced garlic
YOU WILL ALSO NEED:
Cheesecloth
To make the broth: In a large pot with a tightly fitting lid, add all broth ingredients and stir to combine.
To make the seitan loaf: In a mixing bowl, stir together flours, nutritional yeast, parsley, and pepper.
In a separate small bowl, mix together broth, soy sauce or tamari, oil, if using, and garlic.
Add wet ingredients to dry and knead until a uniform, elastic dough ball is formed. Allow to rest 20 minutes before wrapping.
Form the seitan dough into a log shape about 4 inches (10 cm) in diameter. Wrap tightly with cheesecloth, wrapping several times around, and secure with knots on each end.
To assemble: Place wrapped loaf in broth and bring to boil. Reduce to simmer, cover, and simmer 2 hours, checking every 20 minutes or so, to make sure the loaf is not stuck to the bottom of the pot and flipping if necessary to make sure all sides get covered and simmered in broth.
Remove from heat and allow to cool enough to handle. Carefully remove cheesecloth, and use seitan as desired.
Store in the broth in an airtight container in the refrigerator to keep it moist. It lasts about 2 weeks in the refrigerator, or up to 4 months in the freezer.
VEGGIE BITE
Tester Claudia Desmarais gave us this tip on using the leftover simmering broth: “I like to make a gravy out of it whenever I make seitan this way. Sauté some mushrooms with onions and garlic, add some flour or fresh bread crumbs, cook until fragrant, deglaze the pan with red or white wine, then add part or all of the broth, depending on the amount of veggies/flour you used. At this point, I sometimes add fresh or dried herbs (thyme or sage, usually), lots of black pepper, additional salt, or even a bouillon cube (“beefy” flavor) if the flavor is still lacking.”
Italian “Sausages”* Nut free
* No added sugar
Yield: 8 sausages
These protein-packed wieners are juicy and full of Italian flavor. They taste great on their own or on a bun with grilled peppers, sliced or crumbled onto a pizza, or chopped and mixed into a marinara sauce to pour over pasta. (We give special thanks to Julie Hasson for her ingenious steaming method!)
1 cup (235 ml) low-sodium vegetable broth
1 block (12 ounces, or 340 g) soft silken tofu, drained and mashed with a fork
1/4 cup (66 g) tomato paste
3 tablespoons (45 ml) olive oil
1/2 cup (80 g) finely diced white or yellow onion
1/2 ounce (14 g) fresh parsley, finely chopped (about 1/2 cup [30 g] tightly packed)
2 tablespoons (17 g) minced garlic
1 tablespoon (6 g) dried whole fennel seed
1 teaspoon dried oregano or 1 1/2 tablespoons (6 g) finely chopped fresh oregano
1 teaspoon smoked paprika
1/2 teaspoon dried red chili flakes, or to taste
1/2 teaspoon ground black pepper
1/2 teaspoon dried basil or 1 1/2 teaspoons finely chopped fresh basil
1/2 to 1 teaspoon salt, or to taste
1/4 teaspoon cayenne pepper, or to taste
2 cups (288 g) vital wheat gluten flour
8 sheets aluminum foil measuring about 6 × 12 inches (15 × 30 cm)
In a large mixing bowl, add all ingredients, except vital wheat gluten flour. Mix until well incorporated.
Add vital wheat gluten flour and mix until a stringy dough forms. Allow dough to rest 20 minutes to allow the gluten to develop.
Divide dough into eight equal portions, about 1/2 cup (5 ounces, or 140 g each). Form each piece of dough into sausage shape and place near long edge of one piece of foil. Roll up foil and twist ends tight.
These can be steamed or baked. To steam, bring water in your steamer to a boil. Carefully place the wrapped sausages in steamer basket and steam 45 to 60 minutes. Remove from steamer (they should be firm to the touch) and allow to cool enough to handle.
To bake, preheat oven to 350°F (180°C, or gas mark 4). Place wrapped sausages in a single layer on baking sheet, seam side down. Bake 30 minutes, flip, and bake 30 minutes.
Remove from oven and allow to cool enough to handle. Once cooled, remove from foil and refrigerate, or freeze until ready to use.
While you can eat these right out of the steamer or oven, we have found that after they are unwrapped and cooled overnight they get nice and firm, and the flavors stand out more. To reheat, pan-fry or grill.
VEGGIE BITE
When wrapping your sausages, don’t leave any extra space in the foil. Roll the foil tightly and twist the ends so it is as tight as possible. This makes the tofu cook in a confined space, forcing the sausage to be dense. To prevent blowouts, make sure the foil is wrapped around the sausage a couple of times to make it stronger.
Grilled Citrus Cauliflower “Steaks”* Nut free
* No added salt
* No added sugar
Yield: 4 to 6 servings, depending on size of cauliflower head.
Yes, we used the word “steak” quite loosely here. But what an awesome way to announce your veganism to the world, by calling a slice of cauliflower a steak! You can grill this outside on the barbecue or indoors on a grill pan. The recipe also works well if you cut the cauliflower into florets and roast them in a single layer on a sheet pan.
FOR CAULIFLOWER “STEAKS”:
1 cup (235 ml) orange juice
1/4 cup (60 ml) mild-flavored vegetable oil
2 tablespoons (30 ml) lemon juice
2 tablespoons (30 ml) soy sauce or tamari
1 tablespoon (10 g) minced garlic
1 teaspoon Dijon mustard
1/2 teaspoon red chili flakes
Salt, to taste
Ground black pepper, to taste
1 extra-large head cauliflower
FOR CITRUS GLAZE (OPTIONAL):
Reserved marinade
2 tablespoons (16 g) cornstarch
1/4 cup (60 ml) water
To make the steaks: In a shallow bowl or resealable plastic bag, whisk together orange juice, oil, lemon juice, soy sauce or tamari, garlic, mustard, and red chili flakes. Season to taste with salt and pepper.
Carefully remove stem and leaves from cauliflower. Using a sharp knife, carefully cut entire head of cauliflower into “steaks” about 1/2-inch to 3/4-inch (1.3 to 2 cm) wide. (A large head should yield 5 or 6 steaks, with some florets left over. We call those “cutlets.”)
Add steaks, and any leftover cutlets, to marinade and refrigerate overnight.
Preheat grill or grill pan to medium-high heat. Add steaks in a single layer, reserving marinade for later use as glaze, if desired.
Allow steaks to grill about 5 minutes per side, or until grill marks are prominent and cauliflower releases easily from the grill. (If it sticks too much, it isn’t ready to flip.)
Flip and grill 5 minutes. Remove from grill.
To make the optional glaze: Place reserved marinade in a small pot and bring to boil. Reduce heat to simmer.
In a small bowl, mix together cornstarch and water to make slurry. Slowly pour slurry into simmering marinade and stir to thicken. Remove from heat. Glaze will continue to thicken as it cools.
Pour glaze over steak for extra-citrusy goodness.
* Soy free
* Gluten free
* Nut free
* No added oil
* No added salt
* No added sugar
* Quick and easy
Yield: 4 servings
This is probably one of the easiest and quickest dishes you’ll ever make! Spaghetti squash can be used as a delicious side dish, or use it to turn your favorite pasta dish into a gluten-free delight. This is also a kid favorite, because they love to rake the spaghetti with a fork to make noodles!
1 spaghetti squash (2 to 3 pounds, or 908 g to 1.36 g)
2 cups (470 ml) pasta sauce (Super Simple Tomato Basil Pasta Sauce or Walnutty Spinach Pesto on page 141 work very well here!)
Nutritional yeast, for garnish
This dish can be baked in the oven or microwaved. To bake in the oven, preheat to 350°F (180°C, or gas mark 4). Carefully cut spaghetti squash in half lengthwise. Scoop out seeds and place squash on baking sheet or in ovenproof dish, skin side up.
Bake until soft. (Test by pressing the top skin with your finger.) A 2- to 3-pound (908 g to 1.36 g) squash will take about 1/2 hour. Once it’s soft, remove from the oven and allow to cool slightly.
To cook in the microwave, make 4 or 5 slices around the outside of the squash. Each cut should be about 1 inch (2.5 cm) long and should enter the squash. (These slices will allow the squash to vent so that it won’t explode!)
Place the pierced squash into microwave safe dish or on paper towel. (Squash will leak a little during cooking.) Microwave on high for 3-minute intervals. After each interval, turn squash. Continue cooking in this manner until squash is soft to the touch. (You don’t need to make it mush, there should just be some “give” to the skin when you press on it). Small (2 to 3 pounds, or 908 g to 1.36 g) squashes will take approximately 6 minutes, depending on your microwave.
Once the squash is cooked, remove from the microwave and allow it to cool a couple of minutes. Then cut the squash in half lengthwise and remove the seeds.
Using a fork, run it along the flesh of the squash. It will peel off in little strips similar to noodles. Scrape the entire squash until you are down to the skin. Add your desired amount of sauce and toss. Top each portion with nutritional yeast.
VEGGIE BITE
The nutritional yeast makes a great garnish and makes this an incredibly yummy and vitamin-filled dish.
* Nut free
Yield: 30 raviolis
Homemade raviolis are fun to make, and you can get the whole family involved. These freeze well, too! To freeze, place on a cookie sheet lined with parchment paper or waxed paper in a single layer and freeze until solid. Then pluck them off the sheet and store in a freezer bag.
FOR RAVIOLI DOUGH:
2 cups (334 g) semolina flour, plus additional for dusting
1 cup (235 ml) water
YOU WILL ALSO NEED:
2 dish towels
Rolling pin
Large flat surface for rolling
FOR FILLING:
2 medium sweet potatoes, peeled and cubed
2 tablespoons (30 ml) olive oil
1/2 teaspoon garlic powder
1/2 teaspoon dried sage
1/2 teaspoon dried thyme
Salt, to taste
Ground black pepper, to taste
Favorite pasta sauce
To make the ravioli dough: In a mixing bowl, mix flour and water and knead into a soft but firm, elastic dough ball, about 5 minutes. Divide into four equal pieces. Leave in bowl, cover with dish towel, and allow to rest about 1/2 hour. After dough has rested, dust rolling surface with flour.
Flatten one piece and roll out very thin, to 1/16 of an inch (1.5 mm).
Take sheet of pasta dough and lay it on a dish towel on a flat surface. Cover with another dish towel. Repeat with remaining three pieces. (It is okay to stack pasta sheets on top of one another.) They should be pretty dry after rolling, and not too sticky. If they are too sticky, dust in between sheets with additional semolina flour.
To make the filling: Preheat oven to 375°F (190°C, or gas mark 5) and line a baking sheet with parchment paper or a silicone baking mat.
In a mixing bowl, toss sweet potatoes with oil and spices to coat. Season to taste with salt and pepper. Arrange in single layer on baking sheet.
Bake about 30 minutes, or until tender. Remove from oven and allow to cool.
Place potatoes in bowl and mash with a hand masher until a scoopable consistency is achieved. (Lumps are okay.)
To make the raviolis, lay one sheet of pasta dough on flat surface. Using a 3-inch (7.5 cm) circular cookie cutter or “pint” glass, cut as many circles as possible from the sheet. Stack the circles, reserve remaining dough. Repeat with remaining sheets. Your goal is 60 or more circles, which is enough to make 30 ravioli. If needed, you can reroll the dough remaining after cutting the circles.
Once all of your circles are cut, spoon about 1 tablespoon (15 g) filling onto the center of one circle. Top with another circle. Use the tines of a fork to seal the edges.
Bring a pot of salted water to a boil. Drop three or four raviolis into the boiling water at a time. Cook 3 to 5 minutes. Remove from water. Serve warm, topped with your favorite pasta sauce.
Note: To serve these as an appetizer, try frying them! Heat about 2 inches (5 cm) of oil in a deep pot to 350°F. (180°C) Carefully add each ravioli to the hot oil, and fry until golden and crispy—1 minute. Carefully remove from oil and place on plate lined with paper towels to absorb excess oil. Dust with a blend of garlic powder, sage, thyme, salt, and pepper. Serve warm with sauce for dipping.
VEGGIE BITE
For these ravioli, white sauces taste much better than reds, especially the Al-Mond-Fredo Sauce. (See the recipe on page 137.)
Black Bean and Summer Squash Enchiladas* Soy free
* Gluten free
* Nut free
* No added oil
* No added sugar
Yield: 8 enchiladas
These enchiladas are a great way to get more veggies into the diet for people who don’t like veggies. It’s also a delicious way to enjoy enchiladas! We enjoy them baked with a little Cashew Cheesy Sauce on top. (See the recipe on page 142.)
6 ounces (170 g) tomato paste
15 ounces (434 g) tomato sauce
1/2 teaspoon chipotle powder, or to taste
1 cup (160 g) finely diced onion
1/2 cup (120 ml) low-sodium vegetable broth, optional
2 cloves garlic, minced
1 medium red bell pepper, seeded and chopped, or 1/2 red and 1/2 green bell pepper
2 medium zucchini or yellow summer squash, diced
1 1/2 cups (378 g) black beans, well rinsed and drained
1 bunch spinach, washed and chopped, or 1 small package (5 ounces, or 140 g) washed
1 1/2 teaspoons ground cumin
1/4 teaspoon ground black pepper
1/8 teaspoon salt
2 teaspoons lime juice
8 organic corn tortillas
6 green onions, sliced, for garnish
Preheat oven to 350°F (180°C, or gas mark 4).
In a large bowl, combine tomato paste, tomato sauce, and chipotle powder and stir. (This makes a quick and easy enchilada sauce that gives you control over the “heat.” This mixture can be warmed while you do the next step, or just set aside. The spiciness will increase once the total dish is baked.)
Heat large sauté pan and add onion. Cook onion until it starts to soften. If onion starts to stick to bottom of pan, add broth. When onion softens, add garlic and cook 2 minutes.
Stir in bell pepper and squash and cook, stirring occasionally, 2 to 3 minutes, or until squash becomes tender. If vegetables start to stick to bottom of pan, add broth. Once squash is tender, add beans, spinach, cumin, black pepper, and salt. Simmer 5 minutes to allow spinach to wilt. Remove from heat and stir in lime juice. Taste and add additional seasonings if desired.
Spread thin layer of tomato mixture to the bottom of a 9 × 13-inch (22 × 33 cm) ovenproof dish. Dip a tortilla in the bowl of tomato mixture until it is completely covered with tomato sauce.
Lay coated tortilla in bottom of dish. Spread large tablespoon (one-eighth) of veggie–bean mixture across center of tortilla. Gently roll up tortilla and place seam-side down in baking dish at one end. Take next tortilla, dip in the tomato mixture and repeat the remaining steps until you have all of the tortillas filled, rolled and placed next to each other in dish.
When all enchiladas are rolled, pour remaining tomato mixture over enchiladas. Cover and bake approximately 20 minutes. (The dish doesn’t need to be cooked, but just thoroughly heated through.)
After 20 minutes, check to make sure dish is bubbling hot. Then remove from oven, sprinkle with green onions, and serve.
VEGGIE BITE
You can sprinkle some nutritional yeast on top if you love nutritional yeast. Serve these enchiladas with your favorite guacamole or salsa.
Tahini Noodle BowlYield: 4 very hearty main dish servings
Seems like bowls are all the rage in the vegan community right now. You can make noodle bowls so many ways and serve them hot or cold. We thought this would be a fun one to share, because it shows how easily a restaurant-style dish can be made at home, plus it gives you an idea on how to create your own bowl dishes anytime. The oil is completely optional. You can replace it in the sauce with 2 extra tablespoons (30 ml) of tahini, and for the stir-fry, you can simply use vegetable broth or water in lieu of oil. If you’re avoiding wheat pasta, feel free to replace the spaghetti with any variety of grains, such as quinoa, brown rice, or bulgur.
FOR SAUCE:
1 cup (235 ml) tahini
1/4 cup (60 ml) soy sauce or tamari
1/4 cup (60 ml) balsamic vinegar
1/4 cup (60 ml) water
2 tablespoons (30 ml) sesame oil, optional
1 tablespoon (15 ml) molasses
1 tablespoon (15 ml) sriracha
1 tablespoon (8 g) garlic powder
1 teaspoon Dijon mustard
FOR BOWL:
1 pound (454 g) spaghetti or any preferred pasta
2 tablespoons (30 ml) mild-flavored vegetable oil, optional
1 block (10 to 12 ounces, or 280 to 340 g) extra- or super-firm tofu, drained and pressed, cut into tiny cubes
1 cup (108 g) shredded carrots
2 cups (270 g) chopped broccoli florets
1 cup (134 g) green peas
1 cup (170 g) shelled edamame
1/2 cup (145 g) cashews (raw or roasted)
1/2 teaspoon red chili flakes
Salt, to taste
Ground black pepper, to taste
4 cups (120 g) arugula or spinach
1 tablespoon (8 g) black or white sesame seeds
Prepare pasta according to package directions.
To make the sauce: Meanwhile, in a small bowl, place sauce ingredients. Whisk ingredients until smooth. Transfer to squeeze bottle, and set aside until ready to use.
To make the bowl: Add oil, if using, to a wok or frying pan and heat over medium high. Add tofu, carrots, broccoli, peas, edamame, cashews, and red chili flakes. Toss to combine. Season to taste with salt and pepper. Sauté 6 to 8 minutes, or until veggies are bright and vibrant and tofu is slightly browned.
To assemble the bowls: Start with four pasta-size bowls. Add one-quarter of the arugula to the bottom of the bowl. Top with one-quarter of the spaghetti. Next add one-quarter of the stir-fry mixture. Top with desired amount of sauce and sprinkle with sesame seeds to finish.
VEGGIE BITE
These bowls can be served hot or cold, which makes them ideal make-ahead meals and easy to pack for lunches throughout the week. Simply leave off the sauce until ready to enjoy!
* Gluten free
* Nut free
Yield: 4 servings
This easy casserole is inspired by Eastern European cabbage pies. Joni lightened it by leaving off the heavy bread crust, which also makes this dish gluten free. If you’re following a no-oil diet, simply leave out the oil when sautéing the onions and cabbage; just use a good nonstick pan, and add a little water if the onions start to stick. Following this traditional recipe is a gussied-up version that includes dumplings. The dumpling version is not gluten free.
2 tablespoons (30 ml) mild-flavored vegetable oil, optional
2 medium yellow onions, thin julienne cut
1 pound (454 g) green cabbage, shredded
1 tablespoon (8 g) minced garlic
1 block (14 ounces, or 396 g) soft silken tofu
1/4 cup (30 g) nutritional yeast
1 tablespoon (15 g) whole grain mustard
1/2 teaspoon dried tarragon or 1 1/2 teaspoons fresh chopped tarragon
1/4 teaspoon ground black pepper
Sea salt, to taste
In a large frying pan, heat oil, if using, over medium-high heat. Add onions and sauté 3 to 5 minutes, or until fragrant and translucent. Add cabbage and toss. Cook 2 to 3 minutes. Add garlic and toss to mix.
Reduce heat to medium and continue to cook until reduced by half and cabbage is slightly browned, about 10 minutes, stirring often.
Preheat oven to 350°F (180°C, or gas mark 4). Have ready an 8-inch (20 cm) square baking dish.
Meanwhile, make the sauce. Place tofu, nutritional yeast, mustard, tarragon, and pepper in a blender (or use an immersion stick blender). Season to taste with salt. Puree until smooth.
Remove vegetables from heat and stir in sauce. Toss to coat completely.
Transfer mixture to baking dish and bake 45 minutes, or until top is golden brown. Remove from oven and allow to rest 10 to 15 minutes before serving.
VEGGIE BITE
Add very thinly sliced potatoes to the bottom of the dish, then layer cabbage filling, another layer of potatoes, and repeat, like making lasagna! Veggie add-ins that taste awesome include mushrooms, carrots, celery, and peas.
* Nut free
Yield: 8 servings
Looking for some real comfort food? Try dumplings! For this version, you’ll need to use a 9 × 13-inch (23 × 33 cm) baking dish.
1 recipe Cabbage and Onion Casserole (See opposite page.)
3 1/2 cups (438 g) all-purpose flour
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
2 cups (470 ml) soy milk
2 tablespoons (30 ml) lemon juice
1/4 cup (56 g) melted nondairy butter
Follow recipe for Cabbage and Onion Casserole all the way until ready to put into casserole dish.
In a large mixing bowl, combine flour, baking powder, baking soda, and salt.
In a separate small bowl, combine soy milk and lemon juice. (It will curdle and become like buttermilk.) Add melted butter to the soy milk mixture and stir to combine.
Add wet ingredients mix to dry and stir to combine. (Some lumps are okay. The batter will be wet, like a very thick pancake batter.)
Add half cabbage casserole mixture to bottom of baking dish in a single layer. Using an ice-cream scoop, carefully drop the dumplings all over the layer of cabbage. Repeat until all of the batter is used and dough balls almost create a solid layer on top of cabbage. Add remaining cabbage mixture all over and around dough balls.
Loosely cover with aluminum foil (to keep the moisture in) and bake 45 minutes, or until dough balls are fully cooked. (They will still look moist on the outside, but the insides should be fluffy.)
To serve, scoop dough balls along with some cabbage into a bowl. Serve hot.
* Nut free
Yield: Two 10-inch (25-cm) crusts or two big bread bowls
A homemade pizza beats take-out any day, especially when you make your own yeastrisen dough! You can use this dough for more than just pizza, too. You can make your own hamburger buns, dinner rolls, or our favorite—bread bowls. You can also sub up to half of the all-purpose flour with whole wheat pastry flour, but this may require adding a little more water.
1 envelope ( 1/4 ounce, or 7 g) active dry yeast
1 teaspoon granulated sugar
1/2 cup (120 ml) warm water
2 cups (250 g) all-purpose flour
1/2 cup (72 g) vital wheat gluten flour
1/2 teaspoon salt
1/2 cup (120 ml) water
1 tablespoon (15 ml) extra-virgin olive oil
2 tablespoons (30 ml) additional olive oil, for brushing
1/4 cup (60 ml) melted nondairy butter or more olive oil, for brushing (bread bowls only)
In a small bowl, mix together yeast, sugar, and water. Let stand 10 minutes.
In a mixing bowl, mix together flours and salt. Add yeast mixture, second 1/2 cup (120 ml) water, and 1 tablespoon (15 ml) oil. If the dough is too wet, add more all-purpose flour. If the dough is too dry, add more water, a little bit at a time. (Your goal is a soft elastic dough ball that is easy to handle and not sticky.)
Knead dough about 10 minutes. Divide into two pieces and form each piece into ball. Brush with a light coat of oil, cover with plastic wrap, and let rise 1 hour.
Preheat oven to 450°F (230°C, or gas mark 8).
To make pizza dough: Punch down each dough ball, knead 2 to 3 minutes, and form into pizza crusts. Bake with your favorite toppings about 10 minutes, or until crusts are a nice golden brown.
To make bread bowls: Preheat oven to 400°F (200°C, or gas mark 6). Follow above directions up to the first rise. Punch down each dough ball, knead 2 to 3 minutes, and form into balls. Cut a few crisscross slits across the top of dough balls. Bake 15 minutes, remove from oven, brush liberally with butter or olive oil. Return to oven and bake 5 minutes, or until golden brown.
Remove from oven and let sit about 5 minutes to cool. Carefully cut a circle out of the top of each ball to create a bowl.
Dressings, Sauces, and Sprinkles
* No added sugar
* Quick and easy
Yield: About 1 cup (235 ml)
This rich cream sauce tastes great on pasta. It’s especially yummy on Roasted Sweet Potato and Sage Ravioli. (See page 129.) It also makes a great base for a white pizza!
1/2 stick ( 1/4 cup, or 56 g) nondairy butter or 1/4 cup (56 g) coconut oil
1/2 cup (120 ml) unsweetened soy or other nondairy milk
1/2 teaspoon garlic powder or 1 clove garlic, minced
Pinch ground nutmeg
1/4 cup (28 g) finely ground almonds (raw or dry-roasted)
1 tablespoon (8 g) all-purpose flour
Salt, to taste
Ground black pepper, to taste
In a small saucepan, place butter or coconut oil, milk, garlic, and nutmeg. Heat on medium-low until completely melted and mixed.
Add almonds and flour. Stir vigorously to prevent any lumps. Remove from heat. (Sauce will continue to thicken as it cools.) Season to taste with salt and pepper. Serve warm.
* Nut free
Yield: Just under 2 cups (450 ml)
This sweet and tangy dressing tastes awesome on any salad. It also works well to dress steamed bitter greens, such as kale, Brussels sprouts, chard, and collards.
1/2 pound (227 g) or 8 fresh ripe figs
1 cup (235 ml) apple juice
1/4 cup (60 ml) lemon juice
1/4 cup (60 ml) balsamic vinegar
2 tablespoons (30 ml) olive oil
1 tablespoon (15 g) Dijon mustard
Trim stems off figs and halve each fig lengthwise.
In a saucepan with a tightly fitting lid, bring figs, apple juice, and lemon juice to boil. Reduce heat to simmer, cover, and cook 20 minutes.
Remove lid and continue to simmer until liquid is reduced by half, about 10 minutes, stirring often. Smash the figs with the edge of the spoon as you stir. Remove from heat and allow to cool.
Add vinegar, oil, and mustard. Transfer the mixture to a blender (or use an immersion stick blender) and purée until smooth.
Store in an airtight container in the refrigerator for up to 2 weeks.
Homemade Tofu Mayo* Nut free
* Quick and easy
Yield: Just over 2 cups (475 ml)
Store-bought vegan mayo may be delicious, but not all of us have access to a health food store that carries it. Besides, it can get a bit pricey. This version is super easy and fast to make. It makes a great base for salad dressings, aiolis, and spread on a sandwich!
1 package (12 ounces, or 340 g) soft silken tofu, drained (See “Veggie Bite” at right.)
1/3 cup (80 ml) extra-virgin olive oil
1/3 cup (80 ml) canola or other mild-flavored vegetable oil
1 tablespoon (15 ml) apple cider vinegar
1 tablespoon (15 ml) lemon juice
1 tablespoon (15 g) Dijon mustard
1 tablespoon (13 g) evaporated cane juice or agave nectar
1 tablespoon (8 g) nutritional yeast, optional
1/2 teaspoon sea salt, or to taste
In a blender, purée ingredients until silky smooth. Transfer to an airtight container and store in the refrigerator for up to 2 weeks.
VEGGIE BITE
For dressings and sauces, use soft silken tofu. For thicker mayo, dips, and spreads, use firm silken tofu.
* Soy free
* No added oil
* No added sugar
* Quick and easy
Yield: About 1 1/2 cups (126 g)
These simple sprinkles make an excellent topping for pasta, pizza, salads, casseroles, or just about anywhere grated Parmesan would be used.
1/2 cup (60 g) walnut pieces
1/2 cup (60 g) nutritional yeast
1/2 cup (40 g) panko style bread crumbs
1/4 to 1/2 teaspoon salt, or to taste
Place all ingredients in a very dry blender or food processor and pulse to combine until walnut pieces have been ground into a powder. Store in an airtight container and refrigerate to maximize freshness. Will last at least 2 weeks in the refrigerator.
VEGGIE BITE
Spice it up! These sprinkles take well to a variety of spices. For example, to make Italian-flavored Parm-y Sprinkles, add 1/2 teaspoon dried basil, 1/4 teaspoon fennel seed, 1/4 teaspoon dried parsley, 1/4 teaspoon dried oregano, and 1/4 teaspoon marjoram to the mix.
* Soy free
* Nut free
* No added sugar
* Quick and easy
Yield: 1 1/2 cups (355 ml)
Joni was fortunate enough to have had the opportunity to tour the Kenter Canyon Organic Farm and meet Andrea Crawford, the owner/farmer at Kenter Canyon Farms. (See “Andrea Crawford” on page 44.) After the tour, we had lunch on the farm, and everything on our plate was grown right there! Andrea even grew the wheat that she used to bake the bread. What an amazing experience. Talk about connecting with your food! Andrea was kind enough to share her recipe for her Goddess Dressing.
3/4 ounce (21 g) fresh chives, chopped very fine
3/4 ounce (21 g) fresh chervil (or flat-leaf parsley), chopped very fine
3/4 ounce (21 g) fresh tarragon, chopped very fine
1 ripe avocado, peeled and mashed well with a fork
1 to 2 lemons, juiced and strained of seeds and pith, to taste
1 cup (235 ml) good olive oil
Salt, to taste
Ground black pepper, to taste
In a jar with a tightly fitting lid, combine all ingredients. Shake vigorously to mix.
VEGGIE BITE
This Goddess Dressing is delicious poured over washed, dried greens as a salad dressing. Or you can use it in place of mayonnaise on a sandwich.
* Soy free
* Nut free
* No added oil
* No added salt
* No added sugar
Yield: About 4 cups (940 ml)
This easy sauce is the perfect accompaniment to the Easy and Quick Spaghetti Squash. (See the recipe on page 128.) Adding nutritional yeast at the end thickens it just a bit and adds a nice depth of flavor that’s hard to put your finger on, unless you know it’s in there.
1/2 cup (120 ml) low-sodium vegetable broth
1 cup (160 g) diced yellow or white onion
1 tablespoon (8 g) minced garlic
3 pounds (1.36 kg) ripe tomatoes, roughly chopped
10 to 15 fresh basil leaves, chopped
1/2 teaspoon dried oregano or 1 1/2 teaspoons fresh oregano
1/4 cup (30 g) nutritional yeast
1 tablespoon (15 ml) lemon juice
In a large soup pot, bring broth to boil. As soon as it begins to boil, add onion and garlic. Boil, stirring often, about 5 minutes. Add tomatoes, basil, and oregano. Stir, reduce heat to medium, and simmer uncovered 1 hour, stirring occasionally. Stir in nutritional yeast and lemon juice.
Serve as is, or if desired, use an immersion stick blender (or carefully transfer to a blender) and purée to desired smoothness.
* Soy free
* No added oil
* Quick and easy
Yield: Just over 1 cup (245 ml)
We present this pesto recipe two ways: with and without oil. This recipe proves that oil-free can be delicious! Believe us when we say, the oil-free version tastes every bit as delicious as the oil version. Using a blender versus a food processor for this recipe gives it a really silky smooth texture, which makes this sauce perfect for so many different uses—as a spread for crostini or sandwiches, over pasta (hot or cold), as a dressing, over potatoes, as a dip, and more.
WITH OIL OPTION:
1 cup (30 g) tightly packed baby spinach
20 large basil leaves
1/2 cup (60 g) walnut pieces
2 tablespoons (15 g) nutritional yeast
1 clove garlic
1/2 cup (120 ml) olive oil
1/2 teaspoon lemon juice
Salt, to taste
Ground black pepper, to taste
WITHOUT OIL OPTION:
1 cup (30 g) tightly packed baby spinach
20 large basil leaves
1/2 cup (60 g) walnut pieces
2 tablespoons (15 g) nutritional yeast
2 cloves garlic
1/2 cup (120 ml) low-sodium vegetable broth
1 teaspoon lemon juice
1/4 teaspoon Dijon mustard
Salt, to taste
Ground black pepper, to taste
For either recipe, place all ingredients in a blender and purée until smooth. Use immediately, or transfer to an airtight container and store in the refrigerator. Use within a week, or freeze for up to 4 months.
Cashew “Cheesy” Sauce* No added oil
* No added salt
Yield: 3 cups (705 ml)
This sauce tastes great over pasta, potatoes, vegetables, or anywhere a tasty cheesy sauce would be used. As written, this recipe has no added salt. Feel free to add salt to taste after it’s prepared.
1 cup (112 g) raw cashews
2 cups (470 ml) low-sodium vegetable broth
1/4 cup (30 g) nutritional yeast
1/4 cup (32 g) arrowroot powder or cornstarch
2 tablespoons (34 g) tomato ketchup
1 tablespoon (10 g) minced garlic
1 tablespoon (18 g) white or yellow miso paste
1 tablespoon (8 g) onion powder
1 tablespoon (15 ml) lemon juice
1 to 2 teaspoons Dijon mustard, or to taste
1/2 teaspoon turmeric
1/2 teaspoon ground paprika
Soak cashews in water overnight. Rinse and drain.
In a blender, purée all ingredients. Purée until silky smooth.
Transfer mixture to a pot and heat over medium heat, whisking constantly, until thickened.
Use immediately, or cool and store in an airtight container in the refrigerator until ready to use. Will last up to 1 week in the refrigerator.
To reheat, warm on stovetop or in microwave, adding water or vegetable broth if needed to thin it out.
Veggie Bites
To make this into nacho sauce, add one whole jalapeno (or about eight slices from a jar) with or without seeds, depending on how hot you like it, and 1/2 teaspoon of cumin and blend. Then stir in one finely diced Roma tomato and 1/4 cup (40 g) finely diced red or yellow onions.
Looking for an even easier queso? Simply stir your favorite salsa into prepared sauce.
* Gluten free
* Nut free
* No added oil
* No added sugar
Yield: 8 to 10 servings
Add this gravy to your favorite beans and greens for a hearty combination. Or serve it over whole grains or mashed potatoes.
1 cup (160 g) diced white onion
4 cloves garlic, finely chopped
4 ounces (114 g) cremini mushrooms, cleaned, trimmed, and chopped
4 ounces (114 g) mixed wild mushrooms, cleaned, trimmed, and chopped
2 tablespoons (4 g) chopped fresh thyme
1 tablespoon (2 g) finely chopped fresh rosemary
3 cups (705 ml) Merlot
3 1/4 cups (764 ml) low-sodium vegetable broth, divided
2 tablespoons (30 ml) reduced-sodium tamari
3 tablespoons (24 g) nutritional yeast
2 tablespoons (16 g) cornstarch
3 teaspoons black pepper
In large skillet over medium-high heat, add onion and garlic and cook until onion is translucent, about 4 minutes.
Stir in mushrooms, thyme, and rosemary and continue to cook about 2 minutes, or until mushrooms release their liquid and start to become tender. Add wine and cook 1 minute, stirring constantly. Stir in broth and reduce heat to simmer.
In small bowl, whisk together tamari, nutritional yeast, and cornstarch to form a thick paste. Take some hot liquid from pan and add to mixture. Stir until well mixed and there are no lumps.
Add paste to skillet, constantly and slowly whisking to make sure paste dissolves. Increase heat to bring to boil and boil 1 minute, stirring constantly. Add pepper. If gravy is too thin, whisk in flour to thicken.
Serve immediately.
* Soy free
* Gluten free
* No added oil
* No added salt
* No added sugar
* Quick and easy
Yield: 2 cups (470 ml)
Cashew cream is a versatile ingredient that can be used in sweet or savory applications. The basic recipe is simple, only two ingredients. The variations make this cream so adaptable.
2 cups (224 g) raw cashews
1 cup (235 ml) water or nondairy milk
Cover raw cashews in water and soak for at least 4 hours, up to overnight. (Or you can boil them in water for 20 minutes.)
Drain the cashews and rinse in clean water. Place cashews in a blender and add water or nondairy milk and purée until smooth. For thinner cream, use more liquid. For a thicker cream, use less.
VEGGIE BITE
For a sweet cream, add agave or other sweetener to taste. You can also add flavor extracts, such as vanilla or almond.
For a savory cream, try adding garlic and onion powders, sea salt, black pepper, or even chipotle powder.
* Gluten free
* No added oil
* No added sugar
Yield: 10 to 12 biscotti
When Gerrie began eating healthy, crispy breads were one thing she really missed. So she decided to take a traditional biscotti recipe, and, with the help of a fabulous baker friend (thanks Gina!), she adapted this recipe into her healthy eating standards. This recipe takes a little time, but it’s well worth it!
1 1/4 cups (150 g) almond flour
1 tablespoon (8 g) arrowroot or cornstarch
Small pinch sea salt
1/4 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon ground ginger
Pinch ground cloves
1/4 cup (50 g) date paste (See “Veggie Bite at right.)
1/3 cup (36 g) slivered almonds, pecans, walnuts, or pumpkin seeds
1/4 cup (38 g) currants
Preheat oven to 350°F (180°C, or gas mark 4). Line baking sheet with parchment paper or reusable silicone baking mat.
In a food processor, combine almond flour, arrowroot or cornstarch, salt, baking soda, cinnamon, ginger and cloves. Pulse until well combined. Add date paste and pulse until dough forms ball.
Remove dough from food processor and add almonds or nuts and currants with your hands or a spoon.
On the baking sheet, form two logs from the dough. Bake 15 minutes, then remove from oven and cool 1 hour.
Remove logs to cutting board and cut into 1/2-inch (1.3 cm) slices on the diagonal with a very sharp knife. Place slices on baking sheet.
Lower oven heat to 300°F (150°C, or gas mark 2) and bake slices 12 to
15 minutes.
Remove from oven and let sit 20 minutes to set, cool, and become crispy.
VEGGIE BITE
To make your own date paste, put approximately 10 to 12 dried, pitted dates in a blender and cover with hot water. Let date-water mixture sit for 10 to 15 minutes, allowing dates to soften. Then blend into a paste.
Amaretto Cupcakes* No added oil
Yield: 12 cupcakes
There are hundreds upon hundreds of kid-friendly cupcake recipes out there. This is not one of them. This sophisticated cupcake is made for grown-ups! The cupcake itself has no added fat, so if you are watching your fat, you can make these without frosting, or try the Chocolate Ganache. (See the recipe on page 152.) For a nice decorative touch, sprinkle the tops with sliced or slivered almonds.
FOR CUPCAKES:
1 cup (235 ml) almond milk
2 tablespoons (30 ml) white vinegar
1/2 cup (120 ml) amaretto liqueur, such as DiSaronno (See “Veggie Bite” at right.)
1 teaspoon vanilla extract
1/2 cup (100 g) evaporated cane juice or vegan granulated sugar
2 cups (250 g) all-purpose flour
1/2 cup (40 g) unsweetened cocoa powder
1 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
1/4 teaspoon ground cardamom
FOR FLUFFY ALMOND VANILLA FROSTING:
1/2 cup (112 g) nondairy butter
1 teaspoon vanilla extract
2 to 5 cups (240 to 600 g) powdered sugar, as desired
1/2 cup (120 ml) amaretto liqueur, such as DiSaronno (See “Veggie Bite” at right.)
To make the cupcakes: Preheat oven to 350°F (180°C, or gas mark 4). Line a standard muffin tin with cupcake papers.
In a small bowl, mix almond milk and vinegar. (It will curdle and become like buttermilk.) Stir in DiSaronno or amaretto, vanilla, and evaporated cane juice or granulated sugar.
In a large mixing bowl, sift together flour, cocoa, baking soda, baking powder, salt, and cardamom.
Add wet ingredients to dry and stir to combine. (Take care not to over mix.) Fill cupcake papers three-quarters full.
Bake on center rack 18 to 20 minutes, or until toothpick inserted in center comes out clean. Remove from oven, allow to cool enough to transfer to a cooling rack, and cool completely. (This step is important to prevent the bottoms of your cupcakes from getting soggy.) Allow to cool completely before frosting.
To make the frosting: In a mixing bowl, place butter and vanilla and beat with an electric mixer until smooth. Add powdered sugar, 1 cup (120 g) at a time until desired consistency is reached. (For a thinner icing use 2 to 3 cups [240 to 360 g]; for a fluffy, pipeable frosting use 4 to 5 cups [480 to 600 g].)
Add liqueur 1 tablespoon (15 ml) at a time as needed to taste and for desired consistency
VEGGIE BITE
The big square knob on top is a sure sign that this is a classic liqueur worthy of space in any well-stocked bar. However any amaretto will certainly do the trick. Joni has also offered substitutions for people who choose not to imbibe.
Teetotalers rejoice! For the amaretto in the cupcakes and frosting, substitute 1 tablespoon (15 ml) almond extract mixed with 7 tablespoons (105 ml) water or additional almond milk.
You can feel free to sub up to half of the flour with whole wheat pastry flour.
Tropical Fruit Cobbler* Soy free
* Nut free
Yield: 9 servings
Instead of using the usual peaches or apples, this cobbler puts a tropical spin on a traditional favorite. You can use fresh, frozen, or canned fruit. If using frozen fruit, thaw it first and drain any excess liquid so you have 1 full cup (250 g) of thawed fruit.
1 cup (181 g) pineapple chunks
1 cup (180 g) mango chunks
1 cup (145 g) pitted cherries
1/2 cup (100 g) plus 3 tablespoons (38 g) evaporated cane juice or vegan cane sugar, divided
1/2 cup (110 g) brown sugar, tightly packed, divided
1 1/4 teaspoons ground cinnamon, divided
1/8 teaspoon ground nutmeg
1 teaspoon fresh lemon juice
2 teaspoons cornstarch
1 cup (125 g) all-purpose flour (See “Veggie Bite” at right.)
1 teaspoon baking powder
1/2 teaspoon salt
6 tablespoons (90 ml) coconut oil, chilled until solid
1/4 cup (60 ml) boiling water
1/4 cup (30 g) shredded coconut
Preheat oven to 425°F (220°C, or gas mark 7).
In a large bowl, combine pineapple, mango, cherries, 1/4 cup (50 g) cane juice, 1/4 cup (55 g) brown sugar, 1/4 teaspoon cinnamon, nutmeg, lemon juice, and cornstarch. Toss to coat evenly and pour into a 9 × 9-inch (23 × 23 cm) glass baking dish or nine individual ramekins. Bake 10 minutes.
Meanwhile, make the topping. In a large bowl, combine flour, the remaining 1/4 cup (50g) cane juice, the remaining 1/4 cup (55 g) brown sugar, baking powder, and salt.
Using your fingers or a pastry blender, blend in oil until mixture resembles coarse meal. Stir in water until just combined.
In a separate bowl, mix together 3 tablespoons (38 g) cane juice, the remaining 1 teaspoon cinnamon, and coconut, set aside.
Remove fruit from oven, and drop spoonsful of biscuit topping over it. Sprinkle entire cobbler with the cane juice mixture. Bake until topping is golden, about 30 minutes.
VEGGIE BITE
You can sub half of the flour with whole wheat pastry flour.
Peanut Butter and Chocolate Protein Shake* Gluten free
* No added oil
* No added salt
* No added sugar
* Quick and easy
Yield: 1 large or 2 small shakes
Gerrie came up with this delicious shake one Sunday afternoon when she had a hankering for a Reese’s Peanut Butter Cup. This shakes satisfies your craving for that peanutty chocolate fix, and it’s also a great way to get some good-quality protein in the most yummy way.
12 pitted dates
Hot water, as needed
1/2 cup (120 ml) unsweetened almond milk
2 tablespoons (32 g) creamy, no-sugar-added peanut butter
2 tablespoons (10 g) unsweetened cocoa powder
12 ounces (340 g) soft silken tofu
Handful ice cubes
In a blender, place dates and enough water to cover. Soak dates approximately 10 to 15 minutes.
When dates have softened, place milk, peanut butter, cocoa, and tofu in blender and blend until smooth. Add ice cubes at the end to make it cold.
* Gluten free
* No added oil
* No added salt
* No added sugar
* Quick and easy
Yield: 4 servings
This recipe is so quick and easy it’s almost unbelievable! In less than 10 minutes, you can have a delicious, nutritious, and guilt-free refrigerator dessert. This recipe will be sure to please the whole family.
1/4 cup (50 g) date paste (See page 145.)
1/2 cup (20 g) cocoa powder
1 block (12 ounces, or 340 g) extra-firm tofu, drained (Use soft or firm if you would prefer more of a mousse than a pudding.)
3/4 cup (180 ml) nondairy milk
In a blender or food processor, place all ingredients and process until smooth. Pour into a bowl, cover, and refrigerate for 1 hour or more.
VEGGIE BITE
You can pour this delicious pudding into parfait glasses or individual serving dishes and refrigerate it for mousses. You can also double the recipe and pour it into a prebaked pie shell and refrigerate. You can use cold, firm pudding in place of frosting for cakes.
Fudgy Good Frozen Treats* Gluten free
* No added oil
* No added salt
* No added sugar
* Quick and easy
Yield: 3 to 4 large or 6 small popsicles
This delicious recipe is a variation of the Peanut Butter and Chocolate Protein Shake. (See the recipe on page 151.) The only problem you’ll have with these treats is keeping them from being eaten too quickly! Because they don’t last very long, you may want to double or triple this recipe.
12 pitted dates
Hot water, as needed
2 tablespoons (32 g) peanut butter
2 tablespoons (10 g) unsweetened cocoa powder
1 package (340 g) firm, silken tofu
2 teaspoons vanilla extract, optional
In blender, place dates and pour in enough water to cover. Soak dates approximately 10 to 15 minutes.
When dates have softened, add peanut butter, cocoa, and tofu in blender and blend until smooth and creamy. Pour into Popsicle molds and freeze. (If you have trouble with your blender not mixing because there is not enough liquid, add just enough milk alternative, such as unsweetened almond milk—approximately 1/4 cup (60 ml)—to get the mixture to blend. If you use too much milk alternative, the treats will be icy and not creamy when frozen.) Enjoy!
* Soy free
* No added oil
* No added salt
* No added sugar
* Quick and easy
Yield: 2 cups (470 ml)
This is the most amazing ganache ever! By adding a little water, you can make this ganache into a chocolate sauce that no one will know is not milk chocolate! This ganache also makes a great option for the Amaretto Cupcakes. (See the recipe on page 147.)
10 pitted dates
Hot water, as needed
1 cup (256 g) creamy almond butter
2 teaspoons vanilla extract
1/2 cup (40 g) unsweetened cocoa powder
In a blender, place dates and pour in enough water to cover. Soak dates approximately 10 to 15 minutes.
When dates have softened, add almond butter, vanilla, and cocoa and blend until smooth and creamy.
VEGGIE BITE
Add 1/3 cup (80 ml) water to turn this ganache into a delicious chocolate sauce for dipping.
* Soy free
* Gluten free
* No added oil
* No added sugar
Yield: 20 pieces
These moist, rich, chocolatey squares may become a new favorite treat. Note that they need to be stored in the freezer to keep their shape, because the mixture is very moist.
2 cups (240 g) raw walnuts
2 cups (294 g) packed, pitted, and roughly chopped dates
1/2 cup plus 2 tablespoons (50 g) unsweetened cocoa powder
1 tablespoon (15 ml) pure vanilla extract
1/2 teaspoon sea salt
Soak walnuts in cold water 4 to 6 hours. Drain and place in food processor. Pulse until chopped. Add dates and pulse to chop, stopping frequently to scrape down sides. Add cocoa, vanilla, and salt. Process until mixture is almost smooth, scraping sides as needed to keep mixture moving. (Mixture will form a ball similar to dough, with tiny bits of walnuts remaining.)
Transfer to 8 × 8-inch (20 × 20 cm) square baking dish and press down evenly with wet fingers. Freeze 4 to 6 hours, or until well chilled.
Cut into squares. Store in freezer until ready to serve.
No-Bake Thumbprint Cookies* Soy free
* Gluten free
* No added oil
* No added sugar
* Quick and easy
Yield: About 2 dozen cookies
Gerrie made this version of these cookies, which are inspired by a Whole Foods Market recipe that was inspired by a recipe from Dr. Joel Fuhrman, author of Eat for Health, Eat to Live, and The End of Diabetes. They’re easy to make, great for holidays, and absolutely delicious. Try a variety of different preserves each time you make them.
3/4 cup (110 g) pitted dates
Hot water
3 cups (245 g) rolled oats
1 1/2 cups (375 g) creamy almond butter or peanut butter
1/2 cup (40 g) shredded coconut
Zest of 1 orange
Juice of 1 orange
1/2 teaspoon ground cinnamon
1/8 teaspoon salt
3/4 cup (240 g) cherry or apricot fruit preserves
Line a rimmed baking sheet with parchment paper or reusable silicon baking mat.
Place dates in a medium bowl. Add hot water to bowl until it just covers dates. Set bowl aside 10 to 15 minutes to let dates become soft.
Meanwhile, in a food processor or blender, pulse oats until coarsely ground. Transfer to a large bowl and set aside.
Take dates and half of the soaking liquid and place in blender. Purée until smooth. (If dates are not blending easily, add more soaking water until it blends easily.)
Add blended dates, almond butter, coconut, orange zest, orange juice, cinnamon, and salt to bowl with oats. Knead together to make a dough.
Take a small amount of dough and roll it into a ball. Place ball onto baking sheet. Continued until you have rolled all of the dough.
Make an indentation with your thumb in the middle of each dough ball to slightly flatten out the dough and leave a well in the middle. Spoon a bit of the fruit preserve into each indentation and chill at least 1 hour before serving.
Pineapple, Mango, Coconut, and Chia Seed Pudding* Soy free
* Nut free
* No added oil
* No added salt
Yield: 8 servings
This cool tropical treat is full of naturally sweet fruit goodness. It’s also packed full of omega-3 fatty acids from the chia. We love the texture of the seeds. They remind us of tapioca pearls.
2 to 3 cups (470 to 705 ml) canned coconut milk, divided
1 1/2 cups (280 g) frozen pineapple chunks, plus more for garnish, optional
1 1/2 cups (280 g) frozen mango chunks, plus more for garnish, optional
2 tablespoons (30 ml) lemon juice
1/2 cup (60 g) shredded coconut
1/2 cup (120 g) chia seeds
Zest of 1 lemon
Sweetener, to taste, optional
In a blender, place 2 cups (470 ml) coconut milk, pineapple, mango, and lemon juice and purée until smooth. (It should be the consistency of a thin milkshake, not too thick.)
Pour the mixture into a mixing bowl and stir in coconut, chia seeds, and zest. Cover and chill to thicken. Stir before serving. If needed, stir in extra coconut milk to achieve desired consistency. If desired, top with additional pineapple and mango chunks.
* Soy free
* Gluten free
* No added oil
* No added salt
* No added sugar
* Quick and easy
Yield: 8 servings (2-inch [5 cm] square pieces)
Rice crispy treats were always one of Gerrie’s most favorite snacks. However, the traditional recipe is full of sugar, and it doesn’t use whole grains. So Gerrie came up with her own version. This recipe is made with whole grains, and it drastically reduces the sugar without losing the flavor!
1 cup (256 g) peanut butter, at room temperature
1/2 cup (100 g) date paste (See page 145 to make your own.)
3 tablespoons (45 ml) agave
1/4 cup (29 g) arrowroot flour
10 ounces (283 g) whole grain brown rice cereal (Gerrie uses Barbara’s brand.)
In a mixing bowl, combine peanut butter, date paste, and agave. Then add flour to thicken. If mixture is too thick, transfer it to a pan and heat it on very low heat to make it a little runnier.
Mix in cereal. If mixture is cool enough to handle, mix gently with your hands until all of the rice cereal is coated and wet mixture is completely incorporated into the cereal. You can then test by taking a pinch and trying to mold it into a small ball in your hand. If the mixture sticks together you are good. If it does not, you may need to add some more date paste, rice bran, or peanut butter. Taste test to see which you would like to add. If the mixture is too hot, mix it with a spoon.
Press mixture lightly into 9 × 9-inch (23 × 23 cm) glass ovenproof dish. You may also make single servings by placing mixture into small disposable cups or molds for easy “pop-out.” Make sure mixture is lightly packed down into pan. Place in refrigerator to chill and harden.
