Wednesday, December 23, 2015

Royal Iced Sugar Cookies

1/2 cup earth balance vegan butter
1-1/2 cup powdered sugar
1/4 cup almond milk
1/2 cup corn syrup
1 flax egg (1 tablespoon ground flaxseed
 + 2 tablespoons water)
3-3/4 cups unbleached white flour
1 teaspoon baking soda
1 teaspoon salt
1 teaspoon vanilla extract
1/2 teaspoon almond extract

5 cups powdered sugar
1 tablespoon vanilla extract
3 tablespoons corn syrup
4 tablespoons almond milk, added 1 at a time

In medium bowl, beat together butter, powdered sugar, and almond milk. Once combined, stir in corn syrup, vanilla extract, and almond extract. Stir in remaining ingredients, adding the flour 1 cup at a time. Wrap in plastic and let chill in refrigerator for at least 1 hour, or overnight.

When ready to bake, heat oven to 350°F.

On floured surface, roll dough to about 1/4-inch thickness. Cut with about 2 1/2- to 3-inch cookie cutters. On cookie sheets, place cutouts 1 inch apart, they won't expand very much. Use a silicone mat or parchment paper on your pan for easy clean up.

Bake 6 to 11 minutes or until edges are light golden brown. Cool 1 minute; remove from cookie sheets. Cool completely on racks, about 15 minutes. Cookies should be completely cooled before decorating them.

Combine all icing ingredients, adding only 1 tablespoon of almond milk at a time. Divide icing into 3 or 4 bowls, depending on how many colors you want to make, and stir in food dye. Transfer to piping bags to decorate cookies. Icing can be thinned by adding a teaspoon of water at a time to use "flooding" technique to cover cookies. Allow icing to dry completely before stacking cookies.

makes 4-5 dozen cookies

Thursday, November 26, 2015

Grammy's Corn Pudding

2 flax eggs (2 tablespoons ground flaxseeds + 1/4 cup water)
3/4 cup whole grain corn flour
3/4 cup corn meal
2 tablespoons cane sugar
1 tablespoon baking powder
1/2 teaspoon baking soda
1 teaspoon salt
8oz silken tofu
1/2 cup earth balance vegan butter, melted
1-3/4 cups frozen whole kernel corn, thawed
1 (16oz) can cream style corn

Preheat oven to 350 degrees, and lightly grease a long shallow baking dish (something between 8x8 and 9x13).

Prepare flax eggs by mixing together ground flaxseed and water. Place in refrigerator to chill for several minutes, until thickened.

In a mixing bowl, combine the other dry ingredients: corn flour, corn meal, sugar, baking powder, baking soda, and salt. Stir until thoroughly mixed.

Use a food processor to blend the silken tofu until smooth.

In the mixing bowl with corn meal mixture, combine all other ingredients: silken tofu, flax eggs, vegan butter, frozen corn, and creamed corn. Stir to combine. Pour mixture into the baking dish and bake for 45 minutes, uncovered.

Chocolate Tofu Pie

Chocolate Graham Crackers (enough to make 1-1/2 cup crumbs)
1/4 cup cane sugar
6 tablespoons earth balance vegan butter, melted

10 ounces chocolate chips (dairy free)
2 (12 1/3 ounce) packages extra-firm silken tofu
1⁄4 cup maple syrup
1 tablespoon vanilla
1⁄8 teaspoon salt

Prepare the crust
If using a pre-made crust, skip this section.

Preheat oven to 375°F Grease a 9-inch pie pan.

Use a food processor to blend your graham crackers into crumbs. Measure out 1-1/2 cups of crumbs.

In a small bowl, combine crumbs, sugar, and melted butter. Stir until well mixed. Don't worry, it won't come together into a dough. Using your fingers, firmly press into the bottom of your prepared pan.

Bake at 375°F for 7 minutes. Remove from oven to cool.

Assemble the pie
Preheat/reduce oven to 325°F.

Melt chocolate chips in the microwave or over a double broiler.

In a food processor or blender, blend the tofu until it forms a smooth paste.

In a large mixing bowl, combine melted chocolate, syrup, vanilla and salt. Stir until smooth. Fold in the blended tofu. Pour filling over top of crust and bake for about 45 minutes. Allow to cool, and chill for several hours before serving.

Adapted From

Chocolate Graham Crackers

3/4 cups + 2 tablespoons Bob's Red Mill flour
2 tablespoons unsweetened cocoa powder
1/2 cup brown rice flour
1/3 cup dark brown sugar, tightly packed
1/4 teaspoon baking soda
1/4 teaspoon salt
3 tablespoons earth balance butter, cold
2 tablespoons agave nectar
2 tablespoons almond milk
2 teaspoons vanilla extract
1 tablespoon cane sugar, for sprinkling on top

Preheat oven to 350°F. Combine flours, cocoa, sugar, baking soda, and salt in a large bowl and stir until thoroughly combined. Add cube of vegan butter and cut butter into flour mixture using a fork (or pastry cutter, if you have one) until pea-sized chunks remain.

In a medium bowl whisk together agave, almond milk, and vanilla until thoroughly combined. Stir together; dough should come together in a ball after a bit of working. If you have trouble getting the dough to fully come together, work any additional floury bits into the dough clump by hand (as you would with pie dough).Flatten into large disk, wrap in plastic wrap and refrigerate until dough is slightly firm, about 30 minutes.

On a large surface lightly floured with cocoa powder roll dough out to 1/8” thick. Using a biscuit or cookie cutter, cut out 24 rounds and transfer to parchment lined baking sheets. You can also slice the dough into rectangles if you don't need anything fancy.

Prick cookies with a fork and bake for 8-10 minutes or until dry to the touch. Halfway through baking remove cookies from oven and sprinkle with granulated sugar, if desired. When cookies are done remove from baking sheet and transfer to wire rack to cool completely. Store in an airtight container for up to 3 days.

Adapted From

makes about 24 crackers

Sunday, November 22, 2015

Sweet Potato Casserole

2 large sweet potatoes
1 tablespoon earth balance butter
1/2 teaspoon vanilla extract
2 - 3 tablespoons pure maple syrup
1/2 teaspoon fine grain salt
1/2 teaspoon freshly grated nutmeg
1/2 teaspoon cinnamon

2 tablespoons earth balance butter
2 tablespoons brown sugar
3 tablespoons brown rice flour (or white flour)
1/3 cup chopped pecans (or walnuts)

Preheat the oven to 350 F and lightly grease a 2 quart casserole dish with canola oil.

Peel and cube the sweet potatoes. Microwave in a large bowl, in increments of 5 minutes and stirring in between, until soft. This will probably take about 10 -15 minutes. Mash the sweet potatoes with the butter until smooth. Add the vanilla, maple syrup, sea salt, nutmeg and cinnamon to the sweet potatoes. Scoop into casserole dish.

Next, mix the topping ingredients together until well-combined. Sprinkle topping mixture over the casserole. Bake for about 45 minutes uncovered, until crispy and bubbling.

Adapted From

Thursday, November 19, 2015

Lentil Stuffing

half a loaf wholegrain bread (about 6 slices)
1/3 cup uncooked green lentils (cook in 1 cup vegetable broth)
1 tablespoon olive oil or vegan butter
1/4 white onion, diced
1/2 cup celery, diced
salt & pepper
1 vegetable broth (for stuffing mixture)
1 flax egg (1 tablespoon ground flaxseed + 2.5 tablespoon water)
1/2 teaspoon paprika
1/2 teaspoon dried sage

The night before, cube your bread and set it in a large bowl to dry out - you want it to be the texture of day old bread - noticeably dry but not rock hard.

The day of, if you haven’t already cooked your lentils, do so now by thoroughly rinsing in cold water, then adding to a small saucepan with 1 cup veggie broth or water. Cook over medium-high heat until a low boil is achieved, and then lower to a simmer and continue cooking uncovered for 15-20 minutes.

Preheat oven to 350 degrees and line an 8x8 pan with foil or spray with nonstick spray. Prepare flax egg and set aside. Sauté onion and celery in the olive oil or vegan butter and season with a bit of salt and pepper. Cook until fragrant and translucent - about 5 minutes.

To the bowl of bread, pour most of the broth then add the remaining ingredients (sage, paprika, cooked veggies, flax egg, and lentils) and mix until combined. The key is to make sure it is about the consistency of a meatloaf. If it’s too dry, add more broth and mix again. If it’s gotten too wet, add more bread.

Transfer mixture to the prepared pan and cover with foil. Bake at 350 for 30 minutes, then remove the top layer of foil so the top can brown. Increase heat to 400 degrees and bake for another 10 minutes, or until the top is well browned and crisp.

Remove from oven and let cool slightly before serving. Leftovers reheat well in the microwave or oven, though best when fresh.

Adapted From

Wednesday, November 18, 2015

Tofu Quiche

1.5 - 2 medium-large potatoes (about 3 cups grated)
2 tablespoons melted vegan butter (or sub olive oil)
1/4 teaspoon sea salt and pepper

12.3 ounces extra firm silken tofu, patted dry
2 tablespoons nutritional yeast
3 tablespoons hummus
Sea salt and black pepper (to taste)
1/2 teaspoon paprika
1/2 teaspoon tumermic
3 garlic cloves, chopped
3 scallions, thinly sliced
1 bell pepper, diced
1/4 cup sun-dried tomatoes
1 cup chopped broccoli

Preheat oven to 450 degrees F and lightly spritz a 9.5 inch pie pan with non-stick spray.

Grate potatoes and measure out 3 cups. Then transfer to a clean towel and firmly squeeze out excess moisture. Add to pie dish and drizzle with melted vegan butter and 1/4 tsp each salt and pepper. Toss to coat, then use fingers press into the pan and up the sides to form an even layer. Bake for 22-27 minutes or until golden brown all over. When crust is done, lower oven temperature to 375 degrees.

While crust is baking, heat a pan over meduim heat, spray with non-stick spray. Prep veggies and toss into pan with garlic and healthy pinch each salt and pepper. Cook until veggies start to brown.

To prepare tofu filling, add drained tofu to a food processor with nutritional yeast, hummus, spices, and a heaping 1/4 tsp each sea salt and black pepper.

Once veggies are cooked, combine them in a mixing bowl with tofu mixture and sun-dried tomatoes. Toss to coat, then add to the crust and spread into an even layer.

Bake quiche at 375 degrees for a total of 30–40 minutes or until then top appears golden brown and firm. If the crust begins to get too brown, loosely tent the edges with foil. Let cool briefly and then serve with fresh herbs or green onion.

Store leftovers loosely covered in the fridge for up to two days. Reheat in the microwave or in a 350 oven.

Adapted From

makes 8 slices
184 calories

Crispy Breaded Tofu

14 oz block of extra firm or firm tofu, pressed
1 tablespoon soy sauce
2 tablespoons ketchup
1 teaspoon maple syrup or other sweetener
½ teaspoon hot sauce
2 teaspoon oil
½ teaspoon garam masala (or ½ teaspoon ground cumin and ½ teaspoon ground coriander)
½ teaspoon garlic
¼ teaspoon salt

Breadcrumb Coating
¾ cup breadcrumbs
¼ teaspoon salt
¼ to ½ teaspoon cayenne pepper
1 tablespoon nutritional yeast

Slice the slab into 8 rectangles. Press the tofu for half an hour between kitchen towels and under a heavy weight to remove excess moisture. Mix the marinade ingredients. Dip the tofu in the marinade and coat all sides to make an even coating that is not too thick or too thin. Place the tofu strips in a container with a lid. Refrigerate for at least half an hour or longer.

When ready to cook, preheat oven to 425 F. And begin heating a grill pan over medium high heat on the stove.

Mix everything for the breadcrumb coating. If the breadcrumbs are too large, pulse them a few times in a blender and use. Place each tofu strip in the breadcrumb mixture. Flip to coat all sides. Oil your pan and place the breaded tofu on the pan. Cook 7 to 9 minutes each side or until browned.

Bake at 425 for 30 minutes, flipping half way through. Serve over salad or rice, or with dipping sauce.

Adapted From

makes 8 crispy tofu strips

Thursday, November 12, 2015

Pumpkin Gingersnap Muffins

Dry Ingredients
1 2/3 cups unbleached flour
1 tablespoon pumpkin pie spice (see below for ingredients)
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon fine sea salt
1/3 cup chopped walnuts

Wet Ingredients
1 tablespoon ground flax seeds
3 tablespoons water
3 tablespoons unsweetened almond milk
1 cup unsweetened pumpkin puree
1/3 cup vegetable or melted coconut oil
3 tablespoons pure maple syrup
1/2 cup packed brown sugar
1/4 cup blackstrap molasses

Pumpkin Pie Spice
4 teaspoons cinnamon
2 teaspoons ground ginger
1 teaspoon grated nutmeg
1 teaspoon ground allspice
1/2 teaspoon ground cloves

Crumb Topping
2 tablespoons walnut pieces
1/4 cup unbleached flour
2 tablespoons cane sugar
1 tablespoon light brown sugar
1/8 teaspoon baking powder
Pinch of salt
1 tablespoon earth balance

Preheat the oven to 350F. Line a muffin pan with large parchment paper liners.

In a mug or small bowl, whisk together the flaxseed and water. Set aside for a few minutes to thicken.

In a large bowl, whisk together the dry ingredients (flour, pumpkin pie spice, baking soda, baking powder, and salt).

In a medium bowl, whisk together the wet ingredients until smooth (flax mixture, pumpkin puree, oil, maple syrup, brown sugar, and molasses).

Add the wet mixture to the dry ingredients and stir until just combined. No patches of flour should remain. Be sure not to overmix the batter. Set the batter aside.

In a small bowl, make the crumb topping. Melt the earth balance, then stir in the remaining ingredients. Adjust flour accordingly until mixture is dry and crumbly.

If using, fold the chopped walnuts into the muffin batter. Divide the batter equally between the 12 muffin liners. They should be about 3/4 full or a bit more. Cover with the crumb topping. Gently press the topping onto the muffins so it adheres.

Bake the muffins for about 20 minutes until a toothpick comes out clean. Cool the muffins in the pan for 5-10 minutes, and then transfer each muffin onto a cooling rack until completely cool.

Adapted From

makes 12 muffins

Sunday, November 8, 2015

Brown Rice Halwa

Sooji Halwa is an Indian dessert made with semolina, a course wheat flour that's frequently used in pasta, cereal, and couscous. This version is made instead with brown rice flour, which is readily available in most American grocery stores. The result is a sweet, nutty dessert (or eat it at breakfast if you have a sweet tooth). There really isn't a good parallel to American food, the best way to describe this dish in American terms is dessert cream of wheat.

1/2 cup brown rice flour (or kamut flour, semolina flour, cream of wheat, or other coarse grain flour)
1-2 tablespoons earth balance butter
1/3 cup warm water
3-4 tablespoons cane sugar
1/8 teaspoon cardamom powder or saffron strands
1/4 cup cashew pieces
1/4 cup golden raisins (or dried cranberries)

In a pan, add the earth balance and heat on low-medium heat. Once it's melted, add in the brown rice flour. Mix well, and roast for 8-9 minutes. Stir occasionally. At about 6 minutes, it should start to become fragrant and the color will change.

Add in the cashews and cranberries and roast for another minute. Add in the sugar and cardamom powder and/or crushed saffron strands. Give it a quick mix.

Add in hot water and mix to combine. Cover the pan and cook for 2 minutes on very low heat.

Add another 1/4 cup water, if you'd like it a bit thinner. Water quantity depends on the grain used too. Uncover, mix again, take off heat, cover and let sit for another 2 minutes before serving. Top with chopped roasted or raw cashews, pistachios.

Adapted From

makes 2 servings
calories  |  g fat  |  g carbs  |  g protein

Saturday, October 31, 2015

Drunken Pumpkin Chili

3 cloves garlic, minced
1 medium onion, chopped
2 large carrots, diced
1 yellow bell pepper, diced
1 tablespoon cumin
1 tablespoon dried oregano
1/2 teaspoon cinnamon
1 tablespoon tomato paste
1 cup pumpkin ale
1 can pure pumpkin puree (15oz)
1 can diced tomatoes (15oz)
2 canned chipotle peppers in adobo sauce, minced
1 can black beans, drained and thoroughly rinsed
1 can cannellini beans, drained and thoroughly rinsed
Salt and freshly ground black pepper

Optional: sriracha, sliced scallions, cilantro, and/or avocado to garnish

Spray a large stockpot with some non-stick spray, heat to medium-high, then add the minced garlic, diced onion, diced carrots, and diced bell pepper. Season with salt and pepper, and cook for about 7 minutes, until onions begin to turn translucent.

Reduce the heat to medium. Add the cumin, oregano, cinnamon, and tomato paste. Stir to combine. Cook for another minute.

Add the pumpkin ale and stir to deglaze the bottom of the pan. Allow the pumpkin ale to cook and reduce for about 5 minutes.

Add the pumpkin purée, diced tomatoes, and minced chipolte peppers. Season with salt and pepper. Stir then cover the pot, and simmer on low. Allow the chili to cook for about 20 minutes.

Add the beans, stir, and allow the chili to cook another 5 minutes. Season to taste with salt and pepper, and serve with optional garnish.

Adapted From

makes 4 servings
345 calories  |  1g fat  |  62g carbs  |  16g protein

Thursday, October 29, 2015

Homemade "Twix" Bars

180 grams (6-8oz) Brazilian nuts
4 tablespoons rice malt syrup
½ teaspoon vanilla extract
1/2 teaspoon salt

12 (8oz) medjool dates, pitted
1/4 cup almond butter
pinch of salt
1/4 cup water

1-1/2 cups dairy-free chocolate chips
2 teaspoons coconut oil

For the shortbread: Combine all ingredients in the food processor and process until a thick batter is formed. Transfer that mixture to a bread pan lined with parchment paper. Press into a 1cm thick layer. Place in freezer for 10 minutes (or more).

For the caramel: Place caramel ingredients in a food process and process until smooth and creamy. Remove the shortbread from the freezer, and top with the caramel filling. Freeze for at least 10 hours.

Note: Omit the vanilla extract if you need to speed up the freezing process. Due to the alcohol in vanilla extract, it keeps the mixture soft for a lot longer.

For the chocolate: Place chocolate chips and coconut oil in microwave safe bowl. Microwave at 30 second intervals, stirring in between, until mixture is liquefied. This should take about a minute and a half to two minutes.

Remove the pan from the freezer, and use a large knife to cut the cookie layer into 10 thin bars. Place bars, with lots of space between them, on a piece of fresh parchment paper. Drizzle chocolate over bars and use the back of a spoon to cover them. Place in freezer for 10 minutes. Once chocolate is set, remove from freezer. Turn bars over, and coat the bottoms with a thin layer of chocolate. Return to freezer to set. For storing, wrap individually with plastic wrap and keep in fridge.

Adapted From

makes 10 bars
390 calories  |  24g fat  |  42g carbs  |  6g protein

Sunday, October 25, 2015

Chili Verde

1 pound gold potatoes (about 3 medium), cut into 1/2" cubes
2 tablespoons olive oil
1 large yellow onion, diced small
3 jalapeños, seeded and sliced thinly
2 poblano peppers, seeded and chopped into 1/2" pieces
4 cloves garlic, minced
3 teaspoons ground cumin
1 teaspoon dried oregano
1 teaspoon salt
1/4 cup rice vinegar
1 pound tomatillos (about 10), papery skin removed, washed, chopped into 1/2" to 3/4" pieces
2 granny smith apples, cored, quartered, and sliced thinly
2 cup vegetable broth
1 cup loosely packed cilantro
3 chopped scallions
1 can of white beans, drained and rinsed
Juice of 1 lime

Optional: garnish with avocado slices

Place the chopped potatoes on a plate. Microwave for 2 minutes. Mix them up and microwave for another 2 minutes. Set aside.

Meanwhile, heat a large pot over medium-high heat. Saute the onion, jalapeños, and poblanos in oil for about 10 minutes, until everything is softened and the onions are slightly browned. Add the garlic, cumin, oregano, and salt. Saute for another minute, until the garlic is fragrant. Add the rice vinegar and tomatillos, raise the heat a bit to let the wine reduce and the tomatillos release their juices, about 5 minutes.

Add the apples, vegetable broth, scallions, 1/2 of the cilantro, and potatoes. Lower the heat to a simmer, cover, and cook for 15 minutes.

At this point, you may need to add a teaspoon or two of sugar to balance over-tartness. Add the beans, and simmer for 5 more minutes until everything is heated through. Add the remaining cilantro and the lime juice.

Ladle into bowls, garnish with avocado slices and/or scallions.

Adapted From

makes 3 servings
487 calories  |  12g fat  |  87g carbs  |  15g protein

Simple Italian Bread

1 tablespoon cane sugar
2 1/4 teaspoons active dry yeast
2 cups warm water (about 110°F)
2 1/2 teaspoons salt
5 1/2 to 6 cups unbleached all-purpose flour
optional: cornmeal

Mix sugar and yeast to warm water and let dissolve for 1 minute. Gradually add salt and flour to liquid and stir until dough pulls from sides of bowl. Turn out onto floured surface to knead.

Kneading technique: Fold far edge of dough back over on itself towards you. Press dough away with heels of hands. After each push, rotate dough 90°. Repeat process in rhythmic, rocking motion.

Knead dough for about 3 minutes. Continue to sprinkle flour on dough as needed to keep it from getting sticky. Let dough rest while you scrape out and grease mixing bowl. Knead dough again about 3 more minutes until bouncy and smooth.

Place dough in bowl and turn over once to grease the top. Cover with damp towel or plastic wrap and let rise until doubled in bulk (1 to 2 hours). Especially if it is cool out, it is recommended to place dough bowl in microwave, or another place free of drafts.

After an hour or two, turn out onto lightly floured surface. Gently deflate the dough and briefly knead out gas bubbles, just for a minute or so. Cut in half and shape into 2 Italian or French-style loaves. Place on baking sheet generously sprinkled with cornmeal.

Cover with damp clothe and let loaves rise for 45 minutes. Preheat the oven to 450°F for 15 minutes. Pour 2 to 3 cups of boiling water into a roasting pan. Carefully place on the lowest rack of the oven. Place bread on an oven rack above the pan, and bake 20 minutes. Turn the heat off and allow the bread to remain in the oven for 5 more minutes. Remove and let cool for at least 5 minutes before trying to slice. Allow loaves to completely cool before wrapping for storage.

Adapted From

makes 2 loaves, about 16 slices each
75 calories  |  0g fat  |  16g carbs  |  2g protein

Peanut Butter Cups

1 cup semi-sweet dairy-free chocolate chips
1 teaspoon coconut oil
½ cup natural smooth peanut butter
½ cup confectioners sugar
⅓ cup graham cracker crumbs
2 tablespoons earth balance butter

At 30 second intervals, melt chocolate chips with coconut oil. Stir until smooth. This will probably take about 2 minutes.

Spoon chocolate into silicone cupcake liners, about 1 teaspoon per cup, maybe a bit more. Use the back of a spoon to gently press the chocolate up the sides of the liners. Ensure that the bottom is even. Repeat with all 12 liners, then let set in the freezer for 15 minutes. Set remaining chocolate aside for later.

Meanwhile, combine peanut butter, sugar, graham cracker crumbs, and butter to make the filling. Remove chocolate cups from freezer, spoon about 2 teaspoons of the mixture into the chilled chocolate cups until peanut butter filling is evenly distributed. Use your fingers or the back of a spoon to press the filling down evenly. Coat with about ½ teaspoon of chocolate (use the remaining melted chocolate) and set in the freezer for about 10 minutes.

Once set, all you need to do is pop them out of the cupcake liners.

Adapted From

Tuesday, October 13, 2015

Tuscan Kale and Carrot Soup

1 bunch multicolored carrots, cut into 1-inch chunks
4 cups vegetable broth
1 can diced tomatoes, in juice
1 bunch tuscan kale, thinly sliced
¼ cup chopped fresh basil
2 tablespoon chopped chives
1 can cannellini beans, rinsed and drained
1 tablespoon balsamic vinegar

Bring carrots, broth, tomatoes with juice, and 2 cups water to a simmer in large stockpot over medium heat. Simmer until carrots are fork-tender, about 15 minutes.

Place kale on top of soup, in stockpot. Cover pot and steam kale 5 minutes.

Stir in kale, and add beans and vinegar to soup. Return to a simmer for another 5 minutes. Season with salt and pepper, if desired. Stir in chopped basil and top with chives just before serving.

Adapted From

makes 4 servings
175 calories  | 0g fat  |  28g carbs  |  9g protein

Saturday, October 10, 2015

Agave Whole Wheat Bread

1 cup warm water (~110°F)
2-1/4 tsp active dry yeast (one 7g packet)
1 cup unsweetened almond milk, room temperature
1/4 cup agave nectar 
2 tablespoons vegetable oil 
2-3/4 cups unbleached artisan bread flour 
2-3/4 cups whole wheat flour
1 tablespoon salt 

Pour water into a large bowl and sprinkle yeast over top. Let sit until yeast dissolves, about five minutes.Stir in milk, agave nectar, oil, and salt. Add all-purpose flour and whole wheat flour, one or two cups at a time. Stir between adding flour, until dough forms.

Knead dough on a floured surface until it is smooth and springy, about 10 minutes. Form dough into a ball and place in a large bowl lightly coated with oil. Turn dough to coat with oil. Cover and let rise in a warm place until doubled in size, about 1 hour.

Transfer dough to floured surface. Divide dough in half and form into two balls. Preheat the oven to 425°F. Grease two 9 x 5-inch loaf pans. Gently press and shape each ball into a 9 x 9-inch square. Fold into thirds, like folding a letter. Pinch the seam closed and place loaf seam-side down in prepared pan. Cover and let rise for 40 – 60 minutes, until it rises above the edge of the pans.

Make three angled slashes on top of each loaf with a knife and place in oven. Immediately reduce heat to 375°F and bake until loaves are golden-brown and sound hollow when tapped, about 30 minutes. Remove from pans and let cool completely on wire rack.

Adapted From

makes 2 loaves, about 16 slices each
90 calories  |  1g fat  |  18g carbs  |  3g protein

Monday, October 5, 2015

Amish Country Loaf

2 cups water, about 110°F
1/4 cup cane sugar
1-1/2 tablespoon active dry yeast
1-1/2 teaspoon salt
1/4 cup vegetable oil
6 cups artisan bread flour (Bob's Red Mill)

In a large bowl, combine sugar, water, and yeast. Set aside for 5 minutes, until yeast is bubbly.

Add salt and oil to mixture and stir to combine. Add flour one cup at a time. Turn dough onto a lightly floured surface and knead until smooth, about 5 minutes. Place dough in an oiled bowl and turn to coat. Cover and let rise until doubled in size, about 1 hour.

After 1 hour, punch down dough. Knead for a three minutes. Divide in half and shape into two loaves, Place loaves into oiled 9 x 5-inch loaf pans. Cover and let rise for 30 minutes. While bread rises, preheat oven to 350°F.

Bake at 350ºF for 30 minutes or until loaves are golden brown. Remove from pans and let cool completely on wire rack.

Adapted From

make 2 loaves, about 16 slices each
105 calories  |  2g fat  |  19g carbs  |  3g protein

Sunday, October 4, 2015

Szechuan Eggplant

Szechuan Sauce
6 tablespoons vegetable broth
1/4 cup soy sauce
1 tablespoon rice vinegar
2 teaspoons cane sugar, or to taste
2 teaspoons cornstarch

3 Asian eggplants, cubed
3 cloves garlic, minced
3 tablespoons oil for stir-frying, or as needed
3 tablespoons sweet chili sauce, or to taste
1 teaspoon sesame oil

First, prepare the sauce. In a small bowl, combine the broth, soy sauce, vinegar, and sugar. Whisk in the cornstarch. Set aside.

Heat a wok over medium-high to high heat. Add 2 tablespoons of oil. When the oil is hot, add the eggplant. Stir-fry the eggplant until it is softened, about 10 minutes, then remove and drain on paper towels.

Add 1 tablespoon of oil to the empty wok. When the oil is hot, add the garlic and chili sauce. Stir-fry until aromatic. Add the Szechuan sauce mix in the middle and bring to a boil, stirring quickly to thicken. Add in the eggplant slices. Cook for a few more minutes and stir in the sesame oil. Serve hot over steamed rice.

Adapted From

makes 2 servings
316 calories  |  23g fat  |  27g carbs  |  4g protein

Thursday, October 1, 2015

Kale, Mushroom, and White Bean Stew

1 tablespoon olive oil
1 medium yellow onion, diced
4 cloves of garlic, minced
1 carrot, diced
1.5 cups cremini mushrooms, sliced
1 bunch of kale, chopped (about 4-5 cups)
4 cups veggie broth
1 can diced tomatoes, undrained
1 can cannelli beans, drained and rinsed
2 tablespoons rice vinegar
2 tablespoons balsamic vinegar
1 tablespoon rosemary, minced
1 teaspoon cumin
salt & pepper
fresh basil, for garnish

In a large pot, heat oil over medium heat. Add onions with a bit of salt and saute until translucent. Add garlic, carrots, mushrooms and rosemary and cook, stirring occasionally until the mushrooms release some of their moisture, 3-5 or more minutes.

Deglaze the pan with the rice vinegar, stirring to pick up the onions that might be stuck to the bottom of the pan. Cook for another minute. Add balsamic vinegar, tomatoes, beans, broth, and cumin. Reduce heat and simmer on low for 10 minutes.

Add kale and simmer for 5 more minutes.

Taste and adjust seasonings. Recommended to add a generous amount of salt, and few grinds of pepper.

Optional toppings: chopped fresh basil, cracked black pepper, or sriracha.

Adapted From

makes 4 bowls
240 calories  |  4g fat  |  37g carbs  |  11g protein

Friday, July 31, 2015

Far East Salad

1/2 head of kale
3 oz extra firm tofu, cubed
1/2 carrot, shredded
1/4 cup shelled edamame
1/2 cup mandarin oranges
1/2 cup cabbage, sliced thinly
1 tablespoon slivered almonds
salt and pepper, to taste

3 tablespoons soy sauce
2 tablespoon rice vinegar
1 tablespoons sriracha
1/2 teaspoon garlic powder
1/2 teaspoon ginger powder

Wash and dry kale. Drain and press tofu. Cube tofu, add some salt and pepper to taste. Prepare other vegetables as indicated. Toss all salad ingredients together.

For dressing, whisk dressing ingredients together. Store in separate container to eat salad the next day. Or toss dressing with salad ingredients to serve right away.

Adapted From
Far East Salad from Sprout

makes 1 salad
370 calories  |  11g fat  |  47g carbs  |  29g protein

Saturday, July 25, 2015

Vegetable Tahari

2 cups basmati rice, washed
3 medium russet potatoes
1 medium onion, thinly sliced
1 medium tomato, segmented (or a handful of cherries)
1 cup frozen peas
1 tablespoon coconut oil

2 teaspoons cumin
4 peppercorns
4 cloves
4 green cardamoms
2 black cardamoms
2 bay leaves
2 sticks cinnamon
4 teaspoons ground coriander
1/2 teaspoon turmeric
4 cloves garlic, crushed
1 cm ginger, crushed

Peel potatoes and cut into 2-3 cm cubes. Heat coconut oil in a large saucepan and fry potato cubes. Once browned (but not cooked through), remove potatoes and set aside. By frying them first they’ll maintain their shape and not turn into mashed potatoes among the other ingredients.

In the same oil as you fried the potatoes, add in all the whole spices and gently fry for 2 minutes. Add in onions and fry until they start to brown.

Then add the washed basmati rice. Fry for a little. If the onions have absorbed all the oil, you can add a little more. Stir in ground spices, and mix to combine. Make sure ground spices don’t clump in one area, they should be evenly spread around the dish. Add in the peas and stir. And finally, add the potatoes back in, along with diced tomatoes. Pour in 3.5 cups of cold water and bring to a boil.

Reduce to a simmer, add in salt to taste, give one final good stir to make sure nothing’s sticking to the pan and cover. Leave it covered for 12 mins – don’t be tempted to touch it. Once the lid is taken off, any steam will escape, halting the cooking process.

After 12 mins, take a peek. It should be moist, but not soaking wet. If there’s too much moisture, return to medium heat with the lid off to reduce the amount of liquid.

Serve and enjoy, but be wary of the whole spices! Try to pick them out before, or pay attention while eating.

optional: serve with plain yoghurt

makes 4 servings
518 calories  |  4g fat  |  108g carbs  |  14g protein

Monday, July 20, 2015

Sweet Pineapple Chili

1 onion, diced
1 red bell pepper, seeded and diced
1 can of black beans (no sodium added), undrained
1 can of pineapple chunks, undrained
8 oz tomato sauce, unsalted
2 teaspoons chili powder
1/2 teaspoon cayenne powder
salt, to taste

optional: brown sugar, green onions, or lime slices

Add a small amount of water to a large saucepan. Saute onions and pepper over high heat, until pepper is brightly colored and onion is transluscent, about 3 minutes.

Add pineapple, beans, tomato sauce, and spices. Stir to combine. Transfer 3/4 cup of chili to blender and process until mostly smooth. Add blended chili back into saucepan. Add brown sugar, if desired.

Simmer over very low heat for 10 minutes to thoroughly heat and allow flavors to mix. Serve with optional green onion or lime slices.

makes 2 large servings
438 calories  |  2g fat  |  90g carbs  |  17g protein

Wednesday, July 15, 2015

Mac and Cheese

6 oz dry pasta (macaroni, shells, rotini, etc.)
1/3 cup nutritional yeast
1/2 cup canned pumpkin
2 tablespoons tomato ketchup
1 cup unsweetened almond milk
1 tablespoon corn starch
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon turmeric
1 teaspoon salt

optional: 1/2 head of kale

Prepare the pasta as indicated on packaging.

While pasta is boiling, in a separate saucepan, prepare the cheese sauce by whisking together remaining ingredients. Bring cheese sauce to a simmer, stirring occasionally. Corn starch will set after simmering for a few minutes. Once cheese sauce has thickened, after about 5 minutes, reduce heat to low until pasta is finished cooking.

Drain cooked pasta, and return to pot. Pour cheese sauce over pasta, and stir in washed/chopped kale leaves. Allow to cool for a few minutes before serving. Top with ground pepper or sriracha sauce.

makes 2 servings
454 calories  |  4g fat  |  89g carbs  |  22g protein

Tuesday, July 14, 2015

Mini Almond-Glazed Chocolate Chip Scones

2-3/4 cups unbleached all-purpose flour
1/3 cup cane sugar
3/4 teaspoon salt
1 tablespoon baking powder
1/2 cup cold vegan butter, cut in pats
1 cup mini chocolate chips
2 flax eggs (2 tablespoons ground flaxseed + 4 tablespoons cold water)
2 teaspoons vanilla extract
1/2 cup almond milk

Glaze & Topping
1-1/2 cup powdered sugar
1 teaspoon almond extract
4 teaspoons almond milk
1 tablespoons sliced almonds

In a small bowl, make your flax eggs. Stir together ground flaxseed and water, and set aside to allow flax to soak up the water.

In a separate large mixing bowl, whisk together all the dry ingredients. Cut in the butter just until the mixture is crumbly, some large chunks will remain. Stir in the chocolate chips until combined.

In a the flax egg bowl, whisk in the vanilla, and 1/2 cup almond milk. Add the liquid ingredients to a well in the dry ingredients and stir until all is moistened and holds together. It's going to be pretty dry, but you may need to stir in some additional milk if the dough is too dry or doesn't come together.

Scrape the dough onto a well-floured work surface. Pat/roll it into a square, about 8" to 8-1/2" square, probably around 3/4" thick. Transfer dough onto silicon baking mat (or parchment paper). Refrigerate for at least 30 minutes, up to 3 hours.

When you're ready to bake scones, preheat the oven to 415°F. Remove dough from refrigerator, and transfer to parchment paper, or well-floured cutting surface. Cut dough square into 2" squares with a sharp knife. Now cut each square in half diagonally to make triangles. Transfer triangles to silicon mat on a baking sheet. They won't expand very much, and can be set fairly close together; you should be able to crowd them all onto an 18" x 13" half-sheet pan.

Bake scones for 18 minutes. Increase oven temperature to 425°F, and move scones to top shelf. Bake for another 6 minutes, until golden-brown. Remove pan from oven, and allow to cool for a few minutes before transferring to a wire rack to cool longer.

Make the glaze by stirring together the sugar, milk, and almond extract. Sift sugar first, for an extra-smooth glaze.

After scones are no longer hot to touch, about 15 minutes out of oven, you're going to coat each scone with glaze. Dip each one individually, place back on wire rack, and garnish with two or three almond slices. Make sure to place parchment paper or a plate under your wire rack to catch glaze drips. Allow the glaze to set before serving/storing the scones.

Alternate Flavors
Cranberry Orange Scones
1 cup chocolate chips = 1 cup dried cranberries
add 1 tablespoon freshly grated orange zest
1/2 cup almond milk = 1/4 cup almond milk + 1/4 cup orange juice
4 teaspoons almond milk (in glaze) = 4 teaspoons orange juice
almond garnish = orange zest garnish

Tomato Basil Scones
1/3 cup sugar = 1 tablespoon sugar
add 1-1/2 teaspoons fresh cracked black pepper
1 cup chocolate chips = 3/4 cup sun-dried tomatoes, diced
1 teaspoons vanilla extract = 2 tablespoons fresh chopped basil
*omit glazing

Adapted From

makes 38 mini scones
115 calories  |  5g fat  |  17g carbs  |  1g protein

Tuesday, June 30, 2015

Curried Quinoa with Cauliflower

1 head cauliflower, cut into bite-sized florets
2 tablespoons melted coconut oil
¼ teaspoon cayenne pepper
Sea salt

Curried Quinoa
2 teaspoons melted coconut oil
1 medium yellow onion, chopped
1 teaspoon ground ginger
1 teaspoon ground turmeric
½ teaspoon curry powder
½ teaspoon ground cardamom
1 can (14 ounces) light coconut milk
½ cup water
1 cup (uncooked) quinoa, rinsed
1 teaspoon sea salt
1 tablespoon apple cider vinegar
4 cups baby spinach (or baby arugula, chopped chard, or maybe kale)

Roast the cauliflower: Preheat oven to 425 degrees Fahrenheit. Toss the cauliflower florets with coconut oil, cayenne pepper and a light sprinkle of sea salt. Roast for 25 to 30 minutes on the middle rack, turning halfway, until the cauliflower is tender and golden on the edges.

Cook the quinoa: In a large pot with a lid, warm the coconut oil over medium heat. Add the onion and cook until it is turning translucent, stirring often, about 5 minutes. Add the ginger, turmeric, curry powder, and cardamom and stir until fragrant, about 30 seconds. Pour in the coconut milk, water, and quinoa. Bring the mixture to a boil, then cover and reduce heat to a simmer. Cook for 15 minutes, then remove the pot from heat and let it rest for 5 minutes.

Fluff the quinoa with a fork. Stir in the salt, vinegar and greens. Divide the quinoa into bowls and top with roasted cauliflower.

Optional: serve over greens or top with green onions and red pepper flakes

Adapted From

makes 4 servings
390 calories  |  18g fat  |  50g carbs  |  12g protein

Monday, June 29, 2015

Sweet and Sour Vegetables

1/2 cup of pineapple juice (fresh or from can)
4 teaspoons corn starch
1/2 cup tomato sauce, unsalted
1 cup water
4 tablespoons apple cider vinegar
1 tablespoon cane sugar
4 tablespoons pineapple juice
2 teaspoons soy sauce
1 teaspoon salt

1/2 head of cauliflower florets
1 cup broccoli florets
1/2 cup pineapple chunks
1/2 red onion, cubed
1 red pepper, cubed
2 teaspoons coconut oil for stir frying
1 teaspoons salt (or to taste)
2 teaspoons agave nectar
1 teaspoons freshly ground pepper

Prepare the roasted vegetables: Preheat oven to 425 degrees. In a mixing bowl, add the cauliflower and broccoli with some salt and pepper. Mix well, then spread on half of a greased baking sheet.

In a separate mixing bowl, add the pineapple and agave. Mix well, the spread on other half of baking sheet. Place baking sheet in oven and roast for 10 minutes. After 10 minutes, remove pineapple and set aside. Return cauliflower and broccoli to oven to bake for another 15 minutes, flipping occasionally.

Prepare sauce: In a bowl, mix all the sauce ingredients together. Mix well and make sure there are no lumps.

Prepare the fried vegetables: In a stir fry wok, heat 2 teaspoons coconut oil on low for about 20 seconds, then add the onions and stir fry them until they are slightly caramelized. Add the red bell pepper and fry them for a few minutes, until the skin crinkles.

To combine: Add the sweet and sour sauce to pan with fried onions and peppers. Let the sauce thicken a little at a simmer, stirring frequently, about 5 minutes. Add the cauliflower, broccoli, and roasted pineapple to pan. Stir well and simmer for another 5-7 minutes. Keep stirring so that it doesn't stick to the bottom.

Remove and serve over soba noodles, rice noodles, or rice.

Adapted From

makes 2 servings
282 calories  |  5g fat  |  56g carbs  |  8g protein

Sunday, June 28, 2015

Roasted Cauliflower Spaghetti

1 head of cauliflower
1 teaspoon paprika
1 teaspoon cumin
1/4 teaspoon tumric
salt and pepper to taste
1 white or yellow onion, sliced thinly
4 cloves of garlic, minced
1 tablespoon olive oil
6 oz whole wheat pasta

Preheat oven to 425°F. Break cauliflower up into bit-sized chunks. In a large bowl, toss the cauliflower with paprika, cumin, tumric, salt, and pepper. Spread mixture out in a single layer on a greased sheet pan and roast for 20 minutes, tossing twice, until the cauliflower is tender and lightly browned.

Meanwhile, heat the olive oil in a non-stick pan. Saute onions and garlic until golden.

While the cauliflower is roasting, cook the pasta according to its instructions, then drain and put pasta in large mixing bowl. Save some of the pasta water for later.

Scrape the cauliflower and onions with garlic into the mixing bowl with pasta. Sprinkle with another ½ teaspoon salt. Toss everything together, adding pasta water if needed to loosen the sauce.

Optional: top with fresh parsley and/or lemon juice.

makes 2 large servings
490 calories

Thursday, June 25, 2015

Zesty Chili

1 yellow onion, diced
4 cloves garlic, finely minced
1 sweet potato, cubed
1 can tomato paste (6oz)
1 can black beans, undrained
1 cup frozen yellow corn
2 cups vegetable broth, divided
1 tablespoon chili powder
1 teaspoon paprika
1 teaspoon cumin
1/4 teaspoon liquid smoke
2 cups chopped kale
salt and pepper, to taste

Wash and chop the vegetables as indicated above.

Heat about 1/4 cup of the vegetable broth in a large pot. Add the onion and garlic, and saute over medium until onion begins to turn translucent, about 5 minutes.

Add the sweet potato cubes and the rest of the vegetable broth. Bring to a simmer for 5 minutes.

Stir in everything else, except the kale, and bring to a low simmer. Cover and cook until sweet potatoes are fork tender, about 15 minutes.

Pile the kale on top of the soup, replace the lid to steam the kale until bright green. Stir in the kale and serve.

makes 4 servings
227 calories  |  2g fat  |  47g carbs  |  11g protein

Thursday, June 18, 2015

Small Batch Chocolate Chip Cookies

2 tablespoons vegan butter
2 tablespoons packed brown sugar
1 tablespoon cane sugar (or use white)
flax egg: (1 teaspoon ground flaxseed mixed with 1 tablespoon water)
1/4 teaspoon vanilla extract
1 teaspoon almond milk (or water)
1/8 teaspoon baking soda
1/4 teaspoon salt
2 tablespoons whole wheat pastry flour
3 tablespoons all-purpose flour
1/8 teaspoon cinnamon
2 tablespoons dark chocolate chips

Preheat oven to 350 and line a baking sheet with parchment paper or silicon mat. In a small bowl, mix the flax egg and set aside.

With a fork and some muscle power, beat the vegan butter and sugars until fluffy. Beat in the flax egg. Stir in the remaining ingredients, then fold in the chocolate chips.

Shape round balls of dough and place on the baking sheet. Bake for 12-15 minutes. Allow to cool for 5 mins. on the baking sheet and then transfer to a cooling rack for another 10 minutes.

Adapted From

makes 2 cookies
268 calories  |  13g fat  |  37g carbs  |  3g protein

Avocado Tofu Toast

2 slices whole wheat bread (try Good Seed from Dave's Killer Bread)
1/2 avocado
3 oz extra firm tofu
1 tablespoon Sriracha sauce
Kosher salt and freshly ground black pepper

Toast 2 slices of your favorite bread. While your bread is toasting, cut tofu into 1.5 oz slices and pit avocado. Drizzle toast with desired amount of Sriracha sauce, then smear avocado over Sriracha to form a thick, buttery coating. Place tofu on top. Season with salt and ground pepper, to taste.

Optional: heat tofu slices on a non-stick pan until browned

1 serving
210 calories  |  9g fat  |  26g carbs  |  13g protein

Thursday, May 28, 2015

Banana Oat Granola Bars

1 cup dried cranberries (or other fruit)
½ cup peanut butter (or other nut/seed butter)
2 ripe bananas, mashed
1 cup rolled oats
1 cup kamut puffs (or other unsweetened cereal)
¼ cup sunflower seeds (or other seeds)
1 teaspoon vanilla extract
pinch of cinnamon
pinch of salt

Preheat oven to 350 F.

Roughly chop dried cranberries. Mix peanut butter and mashed bananas together until a paste forms. Add all other ingredients and stir to mix.

Spread mixture out on an 8x8 greased pan (or muffin tin). Bake for 18 minutes or until set and slightly browned. Remove from oven and allow to cool for 10 minutes before cutting.

Slice into bars and wrap each in plastic wrap for longest storage time.

makes 10 granola bars
215 calories  |  15g fat  |  28g carbs  |  8g protein

Tuesday, May 26, 2015

Ultimate Breakfast Fry Up

2 tomatoes
assorted dried herbs (basil, oregano, dill, etc.)

12 oz extra firm tofu
1/2 yellow onion
1/2 green bell pepper
8oz mushrooms (crimini, white, or other)
4 garlic cloves
1 teaspoon turmeric
4 tablespoons nutritional yeast
4 cups baby spinach, washed

8oz organic flax tempeh
2 tablespoons soy sauce
2 teaspoons tomato ketchup
1 teaspoon liquid smoke flavoring

Broiled Tomato: Slice tomato in half. Season with dried herbs, salt, and pepper. Place cut-side up in casserole dish. Broil on High for 20 minutes.

Tofu Scramble: Spray pan with non-stick spray, heat to medium. Add onion, garlic, and pepper to pan, stir fry until onions begin to turn translucent, about 5 minutes. Stir in mushrooms, fry for another 5 minutes.

While vegetables are cooking, mash with a fork tofu in a medium sized bowl. Stir turmeric and nutritional yeast into tofu. Once vegetables are browned, add tofu mixture to pan. Combine and fry mixture until tofu is consistently heated. Stir in half of the baby spinach, cook until spinach is bright green, only a minute or two. Serve tofu scramble over remaining spinach leaves.

Tempeh Bacon: The day before, slice tempeh block into bacon-sized strips. In a small bowl, stir together soy sauce, ketchup, and liquid smoke. Marinate tempeh strips in mixture overnight, or at least 2 hours. When you're ready to cook, fry strips on pan with non-stick spray until browned; this should only take a few minutes.

makes 2 breakfast heaps
460 calories  |  16g carbs  |  39g fat  |  43g protein

Single Cinnamon Roll

1/4 cup brown rice flour
2 tablespoons whole wheat flour
1 tablespoon cornstarch
1 teaspoon cane sugar
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
flax egg (1 tsp ground flaxseeds + 1 tsp water)
2 tablespoons almond milk
1 tablespoon tahini
1 tablespoon agave nectar
1 tablespoon coconut oil
1 teaspoon vanilla extract
1/4 teaspoon white vinegar

1 tablespoon brown rice syrup
1 teaspoon earth balance butter
1 tablespoon agave nectar
1 tablespoon chopped walnuts
1 teaspoon cinnamon

Preheat oven to 420 F. Grease a medium ramekin.

Mix dry ingredients for dough. Stir in wet ingredients one at a time, until you have a consistently sticky mass of dough.

Stir together the filling ingredients in a separate bowl.

To assemble your roll, first dust a patch of clean counter with some brown rice flour. Place dough on counter, and use your hands to pat out into a long, thin rectangle, about 1/8 - 1/4 inch thick. Layer the filling mixture out across the top of your dough, and roll up into cinnamon roll shape. Carefully place roll into the greased ramekin.

Place ramekin in center rack of oven for 20 minutes.

makes 1 roll
770 calories  |  34g carbs  |  108g fat  |  9g protein

Friday, May 8, 2015

Peanut Soba Noodles

Noodle Bowl
120g buckwheat soba noodles (2 servings)
1 head of broccoli (about 2 cups, chopped)
120g edamame
1 tablespoon sesame seeds

1 tablespoons plain soy yogurt
1 tablespoon peanut butter
1 tablespoon sweet chili garlic sauce
2 tablespoons soy sauce
2 teaspoons rice vinegar

In a medium saucepan, boil enough water to cover the soba noodles. Add dry noodles to boiling water, and stir. Allow to cook for recommended time on package, probably about 3-5 minutes. Strain noodles and allow to cool (place in refrigerator, if you have the time).

In a separate pot, add a small amount of water to cover the bottom. Cover pot and heat until lightly simmering. Add chopped broccoli, and steam for 3-10 minutes, depending on how crunchy you like your vegetables. Once steamed, add to noodles in refrigerator.

Prepare edamame. If frozen, microwave for recommended time on package, or about 1-1/2 minutes. Add these to broccoli and noodles.

Prepare the sauce be combining yogurt, peanut butter, chili sauce, soy sauce, and rice vinegar in small bowl. Whisk together. Add some garlic powder and/or ginger powder, if you'd like.

Toss sauce with noodle bowl, and allow to cool. Serve chilled, with sesame seeds for garnish on top.

makes 2 servings
405 calories  |  12g fat  |  56g carbs  |  24g protein

Wednesday, May 6, 2015

Southwest Kale Salad

80g shredded kale, stems removed (about 1/3 head of kale)
140g fresh mango, diced (about 1/2 mango)
1/2 cup canned black beans, rinsed and drained
1 medium tomato, diced
1/4 cup salsa
salt and pepper, to taste

To eat immediately: toss all ingredients in a large bowl. Serve.

To make for lunch the next day: pack shredded kale into an air-tight container. Toss mango, black beans, tomato, and salsa together in a separate jar. At lunch time, combine the kale with the toppings and shake together.

makes 1 serving
292 calories

Monday, May 4, 2015

Bistro Linguine

6 oz linguine (dry pasta)
fresh herbs: thyme and/or rosemary
1 tablespoon olive oil
1/2 teaspoon turmeric
5 cloves of garlic
1 shallot, sliced radially
1 head of kale, chopped with stems removed
8 oz oyster mushrooms, diced into large cubes
1/2 cup vegetable broth
salt and pepper, to taste

Prepare pasta: bring several cups of water (enough to cover the pasta) to boil in a large pot. Add pasta, 2 garlic cloves, thyme, and rosemary sprigs to boiling water, and cook according to package directions until al dente. Reserve 1 cup pasta cooking water, then drain pasta.

Prepare the kale and mushrooms: While pasta is cooking, pour oil into a fry pan heated over medium-high heat and when it begins to glisten, add the shallot, garlic, and turmeric and stir to combine. Cook until shallots are translucent, about 5 minutes.

Stir in the oyster mushrooms and cook until tender, about 10 minutes. Stir in the kale, try to get as much of the garlic and shallot as possible off the bottom of the pan and on top of the kale. Pour in the stock, sprinkle with a pinch of salt and cover. Cook covered for another 5 minutes, until the kale turns bright green. Remove the lid and season to taste with salt.

Toss kale and mushrooms with cooked pasta. Stir some of the reserved pasta water to moisten mixture. Ready to serve.

makes 2 servings
480 calories  |  10g fat  |  86g carbs  |  21g protein

Wednesday, April 22, 2015

Squash Pad Thai

6 oz extra firm tofu
16 oz frozen stir fry vegetables
1 spaghetti squash

3 tablespoons warm water
4 tablespoons soy sauce
2 tablespoon peanut butter
1 tablespoon sriracha
1/4 teaspoon garlic powder
1/4 teaspoon ginger powder

20g dry roasted peanuts

Prepare the spaghetti squash by first cutting it in half lengthwise. Scoop out the seeds from the middle. Wrap each half in pastic wrap, and microwave for 15 minutes. Remove from microwave and allow to cool before handling. Use a fork or spoon to pull the strands from the sqaush's skin. Set aside in a bowl.

Preheat a non-stick pan. Press the tofu to remove moisture. Cut into cubes. Fry tofu cubes on pan until golden brown on the outside, turning occasionally.

Thaw veggies according to package instructions.

Meanwhile, prepare the peanut sauce. In a small bowl, whisk together water, soy sauce, peanut butter, sriracha, garlic powder, and ginger powder. Taste, and add more hot sauce, to taste.

Combine warm squash with peanut sauce until evenly coated. Combine "pasta" mixture with veggies and tofu. Top with chopped peanuts and serve.

makes 2 servings
490 calories  |  25g fat  |  36g  carbs  |  28g protein

Thursday, April 16, 2015

Tofu Pot Pies

6oz extra firm tofu, pressed and cubed
1/2 medium onion, chopped
2 cloves garlic, minced
1 carrot, chopped
2 stalks celery, chopped
1 cup frozen corn
1 cup frozen peas
1/2 cup vegetable broth
1/4 cup unsweetened almond milk
2 tablespoons cornstarch
1 teaspoon dried basil
chopped fresh chives
sea salt and black pepper

3/4 cups unbleached flour
1 teaspoon baking powder
4 tablespoons unsweetened almond milk
1 tablespoon olive oil
sea salt

Preheat oven to 425 degrees F.

Preheat a non-stick pan for the tofu. Add tofu cubes to hot pan, and fry until golden and crispy on the outside. Stir occasionally to cook all sides of cubes.

Meanwhile, prepare the filling. First add 2 tbsp the vegetable broth to a large saucepan over medium heat, then add onion, garlic, carrot, celery, and a pinch of salt – stir. Cook until soft and onions are clear (about 7 minutes).

Add the cornstarch and stir with a whisk, then slowly whisk in the rest of the broth. Add almond milk, cooked tofu cubes, spices and stir. Simmer until the mixture is thickened (about 10 minutes). If it still appears too thin/thick, you may need to add more almond milk or cornstarch. Wait a few minutes, then repeat if necessary.

While the sauce is thickening, prepare crusts. Cut olive oil into mixture of flour, salt, and baking powder, until a crumbly meal forms. Then one tablespoon at a time, stir in almond milk. Roll out flat. Cut out circles (or shapes large enough to cover the tops of your ramekins), about 1 inch larger than your ramekins, leave unbaked, and set aside.

Once the sauce is thickened, add the frozen vegetables and cook for 4-5 more minutes. Taste and adjust seasonings, adding more salt and pepper if needed. Divide the mixture evenly between 2 lightly greased ramekins. Top with crusts, tucking the extra edge into the ramekin and pressing the edge to seal it. Set your ramekins on a baking sheet to catch overflow and bake until the crust is golden brown and the filling is bubbly (about 14-17 minutes). Let cool for 5 minutes before serving.

makes 2 medium pies + 2 small pies
1060 calories (for entire recipe)

Friday, March 27, 2015

Waffles and Jam

1 cup white flour
1/2 cup whole wheat flour
3 teaspoons baking powder
1 teaspoon cinnamon
1/4 teaspoon nutmeg
1⁄2 teaspoon salt
3 tablespoons sugar
2 flax eggs (2 tablespoons ground flax + 4 tablespoons water)
2 tablespoons coconut oil
1 teaspoon vanilla extract
1-1/2 cup almond milk

serve with: grape jam

Mix flax egg, chill in fridge for a few minutes, until thickened.

Mix dry ingredients in a large bowl. In a separate bowl, mix wet ingredients. Combine.

Spray waffle iron with non-stick spray, heat to medium. Pour 3/4 cups batter into iron. Allow to cook for about 6 minutes, until waffle iron stops steaming.

Top waffle with jam and serve hot.

makes 4 waffles

Sunday, March 22, 2015

The Bee's Knees

Simple Syrup
1/2 cup cane sugar
1/2 water
1 tablespoon lavender

1 oz lavender simple syrup
1.5 oz gin
1/2 lemon
4 oz ginger ale

To make lavender simple syrup: Combine sugar and water in saucepan. Bring to a boil. Reduce temperature to simmer mixture for 2 minutes. Remove from heat, and pour syrup water into a large coffee mug. Place loose lavender into a steeping bag (like what you'd use to make loose tea), and steep lavender in hot syrup for 10 minutes. Remove lavender and chill syrup in a sealed container.

To prepare cocktail: In a shaker, combine chilled lavender simple syrup, gin, squeezed lemon, and about 1 oz ginger ale. Shake. Pour over ice. Add a bit more ginger ale, and garnish with a few lavender petals.

Tuesday, March 10, 2015

Grilled Seitan Skewers

2/3 cups vital wheat gluten
1 tablespoons italian bread crumbs
1/2 tablespoon nutritional yeast
1 teaspoon garlic powder
1 teaspoon poultry seasoning
1/2 cup hot water
1 teaspoon vegetable base
1/4 cup black beans
1 tablespoon soy sauce
1/4 teaspoon black pepper
Salt to Taste
2 cups vegetable broth
1 tablespoons soy sauce

8oz white mushrooms
1 small zuchini
1 small yellow squash
1 medium onion
brocoli stem
BBQ sauce

To make the seitan: Mix the dry seitan ingredients together in a larger bowl.

Place hot water, bouillon, beans, soy sauce, and black pepper into a blender and puree until smooth. Add salt to taste. Add the wet mixture to the dry mix and stir together until there is no loose flour. Then knead for 2-3 minutes. Cut into 16 pieces and set aside.

Place the broth and liquid aminos into a large pot and bring to a boil. Add the seitan to pot and lower to a simmer. Cover and simmer for 45-50 minutes, stirring them around ever 15 minutes or so to make sure they’re not sticking together.

The seitan is done when the pieces are fairly firm (not squishy) when you poke them.
Scoop the pieces out with a slotted spoon and place them on a plate to cool for 3 minutes before chopping into 1.5″x1.5″ (roughly) pieces.

To Grill: Heat grill to somewhere around 350-375F. For each skewer, use one piece of each vegetable with 3 pieces of seitan to assemble. The pattern doesn’t really matter. Coat skewers with BBQ sauce. Spray down your grill with non-stick spray or cooking oil, this is essential or else the seitan will stick to the grill and be a huge pain. Grill the skewers for 5-9 minutes on each side, or until there are blackened grill marks on the veggies and seitan. Add some more BBQ sauce, and you're ready to go.

Monday, March 9, 2015

Baked Oatmeal Bars

2 cups old-fashioned rolled oats
1/2 cup kamut puffs cereal
1 banana
1/2 cup unsweetened applesauce
1/4 cup peanut butter
2 tablespoons unsweetened almond milk
2 tablespoons ground flaxseed (+1/4 cup water)
2 tablespoons agave nectar
1 teaspoon cinnamon
1 teaspoon baking soda
1 tablespoon vanilla extract
pinch salt

Preheat oven to 350F. Mix flaxseed and water to make flax egg. Set aside for 5 minutes.

Mix all the dry ingredients in one bowl. Mix wet (including flax egg) into another bowl. Add wet to dry and mix well.

Grease a muffin tin and spoon batter into each cup. Bake in the oven for 15-18 minutes.

makes 7 oatmeal bars
204 calories  |  6g fat  |  30g carbs  |  6g protein

Wednesday, March 4, 2015

Easy French Toast

1 tablespoon ground flaxseed
1 tablespoon stevia
1 cup unsweetened almond milk
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon ground ginger
1 teaspoon vanilla extract
6 slices of bread
non-stick spray

Mix all ingredients except the bread in a large, shallow bowl. Place in the fridge to activate for 10-20 minutes.

Preheat griddle to medium heat. Dip each slice of bread in the batter for about 20 seconds on each side. Use a fork to poke holes in the bread and allow bread to soak up extra batter.

Spray pan with non-stick. Place bread on griddle and cook until golden brown on the underside, about 3 minutes. Carfully flip, and allow to cook for another 3 minutes. If toast is still soft, flip and cook for an additional 2 minutes, until crispy and browned.

Adapted From

makes 6 slices

Dark Chocolate Cherry Muffins

1/3 heaping cup oat flour (ground from rolled oats)
1 cup unbleached all purpose
1/2 tsp baking soda
1 tsp baking powder
pinch salt
1/4 cup brown sugar
1/4 cup melted coconut oil
3/4 cup almond milk
1 teaspoon almond extract
1 heaping cup fresh cherries, pitted and lightly chopped
1/4 cup chopped dark chocolate, divided

Preheat oven to 375F.

Combine flours, baking powder, salt and brown sugar in a mixing bowl.

Measure out almond milk in a liquid measuring cup, then add melted coconut oil and almond extract and stir. If coconut oil clots up, simply microwave the liquid ingredients for 20-30 seconds until melted again. Add wet to dry ingredients and whisk until just combined.

Fold in cherries and 3/4 of the dark chocolate until just combined. Spoon into 9 greased or paper-lined muffin tins and top with remaining chocolate. They will be full; just the way I like them.

Bake for 23-25 minutes or until golden brown and a toothpick inserted comes out clean. Let rest in pan for 5 minutes, then transfer to a cooling rack to cool completely.

Adapted From

makes 9 muffins
172 calories  |  7.5g fat  |  21.8g fat  |  2.5g protein

Coffee Cake Muffins

2 cups whole wheat flour
1/4 cup brown rice flour
¾ cup granulated stevia
1-½ teaspoon cinnamon
2 teaspoons baking powder
1 teaspoon baking soda
1 cup fresh brewed espresso, chilled in refrigerator for at least an hour
3 tablespoons unsweetened almond milk
¼ cup canned pumpkin
1 flax egg (1 tablespoon flax + 3 tablespoons water, chilled in refrigerator)
¼ cup olive oil (or coconut, canola, etc.)
3 tablespoons organic light agave syrup
1 teaspoon vanilla extract

Cinnamon Crumble
½ cup whole wheat flour
2 tablespoons light brown sugar
2 tablespoons granulated stevia
3 tablespoons vegan butter
2 teaspoons cinnamon

Brew espresso and set aside to cool.

Preheat oven to 350F. In a small bowl make flax egg by adding 1 tbsp. ground flax and 3 tbsp. water, set in refrigerator for 5 minutes to thicken. 

Mix dry ingredients in a large bowl: whole wheat flour, brown rice protein, stevia, cinnamon, baking powder, and baking soda.

In another bowl mix wet ingredients: espresso, almond milk, pumpkin, olive oil, flax egg, agave syrup and vanilla extract. Combine wet and dry ingredients and mix until combined. Be careful not to over mix. Spoon batter evenly into 12 spots in a prepared muffin tin.

In a medium bowl, heat vegan butter until melted. Add stevia and brown sugar. Mix. Add cinnamon and flour. Mix with fork until well combined and crumbly. Sprinkle evenly over each of the muffins. Bake for 22 minutes or until a knife comes out clean.

Adapted From

makes 12 muffins
193 calories  |  8g fat  |  30.5g carbs  |  3.8g protein