Recipes

 Ingredients

• 6 cups steel cut oats
• 6 oranges
• 6 tablespoons peanut butter
• 1.5 cups blueberries
• 12 eggs
• Salt & pepper to taste

Directions

1. Add 12 cups of water to the oatmeal and cook on low until desired consistency.
2. Add peanut butter, fresh orange juice, and blueberries to the oatmeal.
3. Mix and scramble the eggs on low heat until desired consistency.

 Ingredients

• 6 carrots sliced
• 3 avocados
• 3 tomatoes
• Hummus
  (prepared prior to this recipe)
• Whole wheat bread (prepared prior to this recipe)
• Olive oil & balsamic vinegar to taste

Directions

1. Toast wheat bread.
2. Spread hummus on one slice of bread.
3. Add sliced avocado, tomatoes, olive oil, and balsamic vinegar.
4. Add carrots as a side with hummus.

 Ingredients

• 6 tuna filets (6-8 ounces)
• 4 medium green onions
• 2 medium Chinese cabbage
• 6 medium carrots
• 2 medium cucumbers
• 1/2 cup Mirin
• 1/2 cup soy sauce
• 1/4 cup sesame seeds
• 1/4 peanut oil
• 1/2 rice vinegar
• 1 T. salt
• 1 T. pepper
• 6 cloves garlic
• 1 medium ginger
• Sriracha sauce to taste

Directions

1. Marinate tuna in a mix of soy sauce, fish sauce, garlic, and ginger for 30 minutes.
2. Shred carrots, Chinese cabbage, cucumber, green onions, salt, pepper, and rice vinegar in a bowl. Let that sit in fridge until meal is complete.
3. Heat up copper skillet to 300-350° F. Sear tuna on all sides for 15-30 seconds in peanut oil. Serve with slaw.

 Ingredients

• 6-10 beef neck pieces
• 2 large onions
• 6 carrots
• 6 celery sticks
• 4-6 cups of dried black beans
• 6-10 cups water
• 2 cups of reserved chicken or beef stock
• Cinnamon & smoked paprika
• 1 tablespoon salt
• 1 tablespoon pepper
• 6 cloves garlic

Directions

1. Sweat the garlic, celery, carrots, onion until fragrant then add to crock pot on low.
2. Add beef neck to the crock pot.
3. Rinse and check dried black beans for debris, add to crock pot.
4. Add water and stock.
5. Add spices.

 Ingredients

• 6 sausages
• 6 eggs
• Scallions
• 3 cups of great northern beans
• Olive oil to taste
• 2 yellow onions
• 6 garlic cloves
• Bay leaves
• Thyme
• 8 cups of prepared chicken stock

Directions

1. Sweat the onion and garlic, then add to crock pot.
2. Rinse beans thoroughly add to crock pot.
3. Add chicken stock and remaining ingredients to crock pot.
4. Slice sausage and add to crock pot 30 minutes to finish
5. Cook for 5 hours on low.
6. Poach egg and add to finished bowl with sliced scallions.

 Ingredients

• 6 russet potatoes
• 6 sausages
• 2 yellow onions
• 6 garlic cloves
• 6 cups chicken broth
• 1 kale head
• ½ cup heavy cream

Directions

1. Sweat garlic and onions add to crock pot on low.
2. Add sliced sausages to crock pot.
3. Add chicken broth.
4. 1 hour prior to finish add potatoes.
5. Finish with cream and kale.

 Ingredients

Dough:

• 3 cups hard white wheat
• 1 yeast packet
• Olive oil – as needed

Toppings:

• 12 Artichokes hearts
• ½ red onion
• 1 bunch basil
• 6-10 garlic cloves
• 6 ounces prosciutto
• 6 ounces of goat cheese

Directions

1. Mix wheat, yeast, olive oil, and salt together, then set to rise 2 hours.
2. Knead dough again and set to rise 1 hour.
3. Flatten dough to appropriate flat bread thickness.
4. Cook briefly in hot oven.
5. Add minced garlic and olive oil as base, add toppings.
6. Cook for 15 minutes then add basil.

 Ingredients

• 6 lbs of churrasco
• 12 ears of corn
• 2 onions
• Vinegar
• Fresh coriander
• Salt, pepper, olive oil

Directions

1. Add olive oil and salt & pepper to corn and grill for 30 minutes.
2. Grill onions for 30 minutes.
3. Add olive oil, salt, and pepper to churrasco, cook over hot flame for 3-5 minutes on each side.
4. Blitz coriander, vinegar, salt, pepper, olive oil and add chimmicurri sauce to churrasco.

 Ingredients

• 4 blue eyed cod
• 1 lb calamari
• 1 lb prawns
• 2 cans coconut milk
• 6 cups fish stock
• 1 red, yellow, green pepper
• 3 tomatoes
• 2 small onions
• 1 small red chilli
• 1 head parsley
• salt & pepper
• 6 garlic heads
• 6 limes

Directions

1. Place fish in bowl with garlic, lime, salt & pepper.
2. Sweat onions in large clay pot.
3. Layer seafood and peppers.
4. Sprinkle with parsley and chilli’s.
5. Add coconut milk and fish stock.
6. Bring to a boil and then simmer (add calamari & prawns) for 15 minutes.

Ingredients

Topping

• 350g of oca, cleaned and any damage cut away
• Some pesto (any of basil, wild garlic, rocket will do) or parsley persillade or similar (there are recipes in The Permaculture Kitchen for these)
• 200g mozzarella or vegan cheese
• 1-2 tsp ground coriander (best if freshly done with coriander seed)
• 1/3-1/2 tsp nutmeg, finely grated
• Sea salt and freshly ground black pepper to taste
• Extra virgin olilve oil
• Fresh coriander to garnish

Pizza

• 500g of strong white bread flour (or Typo ’00 flour)
• 5g (1tsp) fast action yeast
• 5g (1tsp) finely ground sea salt
• 30g (1tbsp) extra virgin olive oil
• 350g warm water (it’s best to weigh for accuracy)

Directions

Make the pizza dough first.

1. Pop all the ingredients together in a bowl. You can use your hands, a food processor, or a stand mixer with dough hook. Mix the ingredients together until all the flour is wet and the ingredients are well incorporated. The dough will be sticky, which is good. The wetter dough helps you get a thinner base. Cover and leave in a warm place for 10 minutes.
2. Then do a quick knead of the dough like this. Bring the top (North) of the dough to the middle. Then do the same with East, South and West parts. Then do North-East, South-East, South-West and North-West. I call this a ‘Compass Knead’. Cover again and leave in a warm place for 10 minutes.
3. Then do another Compass Knead and leave, covered in a warm place for 10 minutes. Do one final Compass Knead and leave in a warm place for 30-50 minutes until the dough has risen by 50-100%.
4. The dough is now ready to use. You can keep it in the fridge, covered until you need to use it.

While the dough is proving you can prepare the oca.

1. Steam the oca for 5 minutes and allow to cool. If you don’t have a steamer improvise with a sieve or colander over a saucepan, or just put 5mm of boiling water into a pan and pop the oca in there, cook covered and then drain & cool. The vibrancy of the colors fades a little, this is to be expected.
2. Cut the oca lengthwise in half.
3. Now, assemble the pizza (your oven is preheated isn’t it? And if you need a heated oven tray, you’ve got that in too?).
4. Get your oiled grease-proof paper or tinfoil ready. You may find that it’s easier to handle the dough if you oil your hands.
5. Divide the dough in two. Make one of the parts of the dough into a rough flat disc with your hands and pop the other in the fridge, covered.

For the pizza

This quantity of dough makes enough for two 23cm (9 inch) pizzas. It’s not really worth doing any less. So make a second pizza with another topping, or cover and pop in the fridge to make a pizza or garlic bread the next day.

Ingredients

• 2 pounds olluco, unpeeled and cut in sticks
• 1 pound squash, diced
• 2 corn ears, cut in thick slices
• 1 pound fresh fava beans, peeled
• 1 pound yellow potatoes, peeled (you may leave them unpeeled)
• Salt
• 1 can evaporated milk
• ½ pound queso fresco
• 1 tablespoon huacatay leaves, chopped (optional)
• Huacatay sprigs (black mint), optional

Directions

1. In a saucepan over medium heat cook ollucos, squash, and corn with water to cover. Bring to a boil, lower the heat and simmer until the squash turns into a mush and the soup is thick.
2. Add fava beans, whole potatoes (if you want, cut the potatoes in half) and salt to taste.
3. When the potatoes are tender turn off the heat, add evaporated milk or vegan milk, queso fresco or vegan cheese, and chopped huacatay leaves, if using.
4. Serve immediately, and garnish with a huacatay sprig.

Ingredients

• 2 tablespoons vegetable oil
• 1 red onion cut in thin slices
• 3 garlic cloves, mashed
• 2 tablespoons ají amarillo paste (optional)
• 3 tomatoes, peeled, seeded, and grated
• 1 tablespoon tomato paste
• 3 cups fish broth
• ¼ cup white wine
• 4 cilantro sprigs
• Salt and pepper
• 4 sea bass filets
• 4 boiled ollucos or 1 boiled potato

Garnish:

• 1 eggplant (the peel, finely shredded)
• 1 orange or yellow pepper (the peel, finely shredded)
• 1 tablespoon flour
• Vegetable oil

Directions

1. Heat the oil in a saucepan over medium high heat.
2. Add onion and garlic, stirring from time to time, and cook for 10 minutes.
3. Add ají amarillo, tomato, and tomato paste, stirring constantly.
4. Incorporate fish stock and white wine, and the cilantro sprigs, cover the pan, lower the heat, and cook for 15 minutes. Season with salt and pepper.
5. With a melon baller, make small balls out of the cooked ollucos or potatoes. Reserve.
6. Season the fish filets and put in the saucepan, let them steam in the flavorful broth until they no longer look bright, just barely opaque. Be careful, do not overcook them. There is nothing worse than an overcooked fish filet.
7. Meanwhile, combine the vegetable peels with the flour, strain, and fry in the hot oil for a few minutes. Do not let them burn.

Drain over paper towels. Reserve.

In every plate serve one piece of fish, surrounded with the sauce, the olluco pearls, and top with the crispy peels.

 Ingredients

• 12 large blood oranges, peeled
• 18 medium-sized bananas
• 6 mangos (flesh)
• ice (optional)

Optional Ingredients
(to add calories and/or fat & protein)

• Increase bananas
• Add 6-12 Tbsp. flax seed
• Add 6-12 Tbsp. chia seeds

Directions

1. Mix in a blender until fully incorporated.

 Ingredients

• 6 large flour tortillas or 12 corn tortillas
• 6 cups black beans (see Black Bean Recipe*)
• 6 cups brown rice (see Brown Rice Recipe**)
• 3 cups Romaine lettuce, chopped into bite sized pieces
• 3 avocados, sliced, skins and seed discarded
• 6 servings Pico de Gallo (see recipe***)

Black Bean Recipe*

• 1 pound dried black beans
• 1 onion, peeled and cut in half
• 1 bay leaf
• 6 cloves garlic, minced

Brown Rice Recipe**

• 6 cups brown rice
• 9 cups of vegetable stock

Pico de Gallo Recipe***

• 2 cups tomatoes, seeded and diced
• 1/4 cup diced red onion
• 1/2 jalapeno, seeded and minced
• 2 cloves garlic, minced
• Juice of two limes
• 1/2 cup of cilantro, chopped
• Salt and pepper to taste

Option to double the black beans and rice to add more calories

Directions

1. Place each tortilla in large bowl add lettuce, black beans, rice.
2. Top with avocado slices and pic de gallo.

Directions for Black Bean Recipe* (serves 6)

1. Place beans in large pot and cover with water until they are submerged by 4 inches.
2. Add garlic, onion and bay leaf.
3. Cook on high heat until until water comes to boil.
4. Reduce heat and simmer for two hours until beans are soft, between 1 and 2 hours.
5. Remove onion and bay leaf.
6. Drain beans.
   
7. Add salt and pepper to taste.

Directions for Brown Rice Recipe** (3o mins – serves 6)

1. Bring brown rice and vegetable stock to a boil in large, uncovered pot.
2. When the rice boils, turn off the heat and cover until all stock is absorbed (aprox 10-15 mins).

Directions for Pico de Gallo Recipe*** (serves 6)

1. Mix all ingredients from Pico de Gallo Recipe.

 Ingredients

• 2 c. cooked brown rice*
• 2 c. cooked lentils**
• 2 green onions, diced
• 2 avocados, diced
• 2 c. cucumber diced, skin on
• 2 c. cherry tomatoes, sliced in half
• 2 c. chopped celery
• 1. c. chopped cilantro
• 12 large red peppers, raw, tops, seeds and ribs discarded or used in compost
• 1 c. chopped dried apricots
• 12. T. chopped pecans

Dressing

• 8 T. apple cider vinegar
• 4 T. agave nectar
• Salt and fresh ground black pepper to taste

Brown Rice Recipe*

• 6 cups brown rice
• 9 cups of vegetable stock

Lentil Recipe**

• 9 cups water
• 3 cups brown lentils

Option to double the brown rice and lentils to add more calories

Directions

1. Mix all ingredients in large bowl except red peppers and pecans.
   Mix dressing ingredients in separate bowl until incorporated.
   Toss ingredients in bowl with dressing mixture until fully incorporated.
   Fill peppers with mixture and top each with chopped pecans.

Brown Rice Recipe* (3o mins – serves 6)

1. Bring brown rice and vegetable stock to a boil in large, uncovered pot.
   2. When the rice boils, turn off the heat and cover until all stock is absorbed (aprox 10-15 mins).

Lentils**

1. Place water lentils in large pot.
2. Bring to boil, cover tightly and reduce heat.
3. Simmer until lentils are tender (approx 40 minutes).

 Ingredients

• 24 bananas
• 12 cups blueberries
• 12 cups coconut milk, unsweetened (Silk brand is recommended)
• 18 T. hemp hearts (raw, shelled hemp seeds)+ extra topping (Manitoba Harvest recommended)
• Ice

Directions

1. Blend all ingredients in high speed blender and pour into six glasses.
2. Top with additional hemp hearts.
   Enjoy!

 Ingredients

•  2 packages of firm tofu, drained, rinsed, and crumbled (recommended non-GMO brand, House Foods)
• 2 cup diced onion
• 4 cloves minced garlic
• Add 4. T chili powder
• 2 t. ground cumin
• 1 t. hot sauce
• 2- 14.5 oz can fire roasted tomatoes (brand Muir Glen Organic)
• 1-28 oz. can garbanzo beans (or any white bean) rinsed and drained
• 6 cups cooked brown rice*
• 4 tsp. salt
• 2 tsp. oregano
• 3 tsp. crushed fennel seed
• Additional salt and pepper to taste

Garnishes

• 1 chopped red onion
• 2 cups chopped cilantro
• 2 avocados, sliced
• Macadamia Sour Cream **

Brown Rice Recipe*

• 6 cups brown rice
• 9 cups of vegetable stock

Macadamia Sour Cream**

• 1 cup soaked macadamia nuts (soaked in water for at least two hours and drained)
• 12 T. water
• 4T. lemon juice
• 2 T. grape seed oil
• ½ t. lemon zest
• ½ t. salt
• 1 clove garlic

Directions

1. Put crumbled tofu, onion and garlic in large pot.
2. Sautee until vegetables are translucent, about five minutes.
3. Add remaining ingredients and stir until heated through.
4. Cook on low heat until all flavors are blended, about 20 minutes.
5. Serve and top with chopped red onion, avocado, cilantro and macadamia sour cream.
6. Add additional salt and pepper to taste.
7. Serve over 1 cup of brown rice.

Brown Rice Recipe* (3o mins – serves 6)

1. Bring brown rice and vegetable stock to a boil in large, uncovered pot.
2. When the rice boils, turn off the heat and cover until all stock is absorbed (aprox 10-15 mins).

Directions for Macadamia Sour Cream**

1. Mix all ingredients in small food processor except oil.
2. When ingredients are fully blended, slowly pour oil in steady stream until mixture is fully blended.

 Ingredients

• 4 c. diced sweet potato (1 large sweet potato)
• 1/2 c. almond milk (silk brand unsweetened original)
• 4 c. cooked brown rice*
• 1 c. chopped red onion
• 1 c. vegetable broth
• Juice of 2 limes
• 1/2 cup chopped cilantro
• Salt and pepper to taste
• 18 Corn Tortillas

Garnishes

• 1 chopped red onion
  2 cups chopped tomato
• 2 cups chopped cilantro
• 2 cups finely shredded purple cabbage
• 2 avocados sliced
• Macadamia Sour Cream**

Brown Rice Recipe*

• 6 cups brown rice
• 9 cups of vegetable stock

Macadamia Sour Cream**

• 1 cup soaked macadamia nuts (soaked in water for at least two hours and drained)
• 12 T. water
• 4T. lemon juice
• 2 T. grape seed oil
• ½ t. lemon zest
• ½ t. salt
• 1 clove garlic

Directions

1. Place the sweet potatoes in boiling water and cook until tender enough to mash, about 15 minutes.
2. Drain potatoes and place in boil.
3. Add almond and mash or mix with blender until you achieve the consistency of mashed potatoes.
4. Add salt and pepper to taste.

Brown Rice Recipe* (3o mins – serves 6)

1. Bring brown rice and vegetable stock to a boil in large, uncovered pot.
2. When the rice boils, turn off the heat and cover until all stock is absorbed (aprox 10-15 mins).

Macadamia Sour Cream**

1. Mix all ingredients in small food processor except oil.
2. When ingredients are fully blended, slowly pour oil in steady stream until mixture is fully blended.

 Ingredients

• 1 banana
• 1 mango, flesh only, discard skin and seed
• 1 pink grapefruit, flesh only, discard flesh and seed
• 1/4 cup raw gogi berries

Directions

1. Blend with crushed ice and enjoy!

 Ingredients

• 1/2 T. salt
• 2 tsp. fresh thyme
•  Â½ c. macadamia nuts, soaked in water about 30 minutes (you can soak these while preparing the other ingredients)
• ¼. c. green onion diced (white part only) greens can be used for garnish or saved for other recipes
• 2 cups carrots, diced
• 4 c. diced cauliflower florets (gold colored cauliflower was used for this recipe, but any color will do)
• 1 tsp. fresh ground black pepper
• 3 cups water plus ¼ c. for sautéing
• 3 cups cooked brown rice (see recipe)
• salt/pepper to taste

Directions

1. Heat olive oil in soup pot.
2. Saute green onion in oil.
3. Add chopped cauliflower and carrots, thyme and ¼ cup water and continue to saute for another five minutes, until vegetables start to get tender.
4. Add remaining water and boil for 30 minutes.
5. Remove mixture from heat and carefully ladle into blender.
6. Rinse and drain the macadamia nuts and add to blender.
7. Mix until fully incorporated and add salt/pepper to taste.

Pour into six bowls. Garnish with fresh ground black pepper and fresh thyme.

 Ingredients

Burgers

• 3 c. chick peas (from can), rinsed and drained
• 1½ c. cooked brown rice (see recipe )
• 1½ c. almond flour
• 3/4 c. chopped red onion
• 3 clove garlic, minced
• ¾ c. chopped Italian parsley
• 3 T. soy sauce

Toppings

• 3 tomatoes
• 1 head butter lettuce (or other favorite lettuce)
• Catsup/mustard
• 1 red onion
• Any other favorite burger toppings

6 Burger Buns (recommended brand Ezekiel Sesame Seed)

 Directions

1. Combine all ingredients except olive oil in food processor.
2. Blend until fully incorporated. Texture will be very sticky.
3. Rub bottom of non-stick pan with olive oil, just enough to lightly coat.
4. Divide the mixture into six parts and form burger patties, about ½-inch thick.
5. Heat burgers on medium high heat until brown on both sides (about five minutes). 
6. Poke holes in burgers with fork to heat through. Cook an additional five minutes on low heat until burgers are heated throughout.

Place burgers on buns with favorite toppings. Serve with carrot sticks instead of French fries to offset the richness and density of the burgers.

Ingredients

• 4 cups instant oatmeal
• ½ t. salt
• 7 cups water
• 1 c. + 2 T. Hemp Hearts
• 2 cups strawberries, sliced
• 2 T. agave nectar
• ½ T. lemon juice
• 2 T. coconut sugar
• 3 T. chopped pistachios
• edible flowers (optional)

Directions

1. Blend strawberries, agave nectar, coconut sugar and lemon juice in a blender or food processor until fully blended.
2. Put in saucepan and bring to boil for 3 minutes, stirring constantly. Set aside and let cool.
3. Mix oatmeal, salt and water and microwave for 60-90 seconds (or according to package directions).
4. Remove and stir thoroughly.
5. Add hemp and stir thoroughly. Put in six bowls.
6. Top with strawberry puree. Garnish with pistachios and fresh flowers (optional).

Ingredients

• 1 TBSP Olive oil
• 2 medium leeks, chopped white part and a bit of green only (about two cups)
• 2 celery stalks, chopped
• 1 large bunch of rainbow (or regular) swiss chard, roughly chopped into bite size pieces (about 8 cups)
• 1 large carrot, diced
• 3 ears of corn, raw ” cut corn from cob and discard husks and leaves
• 4 bay leaves
• 1 T. Salt
• 4 cloves garlic, minced
• 2 cups cooked brown rice
• 8 cups water
• Fresh cracked black pepper to taste
• 1 loaf French bread, cut into 12 pieces

Directions

1. Sauté leeks, celery, swiss chard and carrot in oil on medium heat until vegetables are softened, about five minutes.
2. Add water, bay leaves, salt, garlic, brown rice and cracked pepper.
3. Bring to boil.
4. Cook for an additional 25 minutes until all vegetables are tender.
5. Serve soup with 2 slices of French bread per person.

Ingredients

Sauce

• 1/2 c. tamari (wheat-free soy sauce)
• 2 T. agave nectar
• ½ t. fresh ginger, minced
• 2 tsp. garlic, minced
• 2 t. sesame oil
• 3 clove garlic, minced
• ¾ c. chopped Italian parsley
• 3 T. soy sauce

Stir Fry

• 3 large carrots, thinly sliced
• 3 green onions, sliced on the diagnoal
• 1 c. sugar snap peas (ends removed)
• 1 red bell pepper, stems and seeds removed, and julienned (cut like matchsticks)
• 3 small bok choy, sliced
• 3- 6.5 oz packages tofu cutlets (House Foods brand is recommended), cut into thin slices
• 3 T. grapeseed oil
• 3 T. black sesame seeds
• 6 cups cooked brown rice

Directions

Sauce

Mix all ingredients in a food processor or blender. Set aside

Stir Fry

1. Heat oil in large frying pan on medium high heat in large frying pan.
2. Add all vegetables and stir fry until crisp tender (about 5 minutes).
3. Add tofu and soy sauce mixture.
4. Stir until everything is thoroughly heated, about three minutes.

Put rice in bowls and top with vegetable mixture and black sesame seeds.

Ingredients

• ¼ cup oat flour
• ¼ cup nutritional yeast (preferred brand Bragg’s)
• ½ t. onion powder
• ½ t. garlic powder
• ½ t. turmeric
• ½ t. salt
• Ground black pepper to taste
• 8 vegan English Muffins
• 8 slices vegan cheese (recommended brand Ciao Coconut Herb)
• Olive oil
• 8 cups seasonal fruit
• Optional: salsa, hot sauce, tomato slices

Directions

1. Drain tofu and put each block on a plate wrapped in several layers of paper towels. Put an additional plate on top of the tofu and a heavy can on top of the plate. Allow the weight to remove the excess water from the tofu by letting it sit for 20 minutes.
2. While tofu is draining, mix flour, onion powder, garlic powder, turmeric, salt and pepper, and pour onto a flat plate.
3. Cut each tofu block lengthwise twice until you have eight slabs. Cut a disc of tofu out of each slab using a round 3-inch cookie cutter. If you don’t have a cookie cutter, you can simply cut the tofu into circles. There will be additional tofu remaining after the discs are cut out. Save for snacks, blend in smoothies or use in other recipes.
4. Dredge each disc of tofu into the dry mixture to coat the top and bottom. Shake off excess mixture. Heat a small amount of oil onto a non-stick skillet and fry the tofu on both sides until heated through.
5. Toast the muffins and place a disc of tofu in each muffin bottom. Put slices of cheese on top of the tofu disc and add the muffin top. Place in the oven or microwave until the cheese starts to melt.

Serve each muffin with a cup of fresh fruit.

Ingredients

• 12 yellow summer squash (about 6 inches in length each)
• 6 cloves of garlic, minced
• 1 cup pine nuts
•  6 lemons
• 1 bunch flat leaf Italian parsley; chopped stems removed
• Salt and pepper to taste
• 1 loaf of French bread

Directions

1. Trim off ends of squash and make noodles using a spiralizer. If you do not have a spiralizer, you can cut the squash into 3 inch “matchstick” shapes.
2. Place nuts in a large dry frying pan in a single layer. Heat until they are light brown in color, remove from heat and set aside.
3. Add a small amount of olive oil in frying pan.
4. Add garlic and heat on low until garlic becomes fragrant (do not overheat garlic or it will become bitter).
5. Add noodles. Cook until noodles are softened, about 3 – 5 minutes.
6. Squeeze lemons with a lemon press on top of mixture and stir through or squeeze by hand making sure that seeds do not get into mixture.
7. Remove from heat. Toss with chopped parsley and pine nuts. Serve with French bread.

Ingredients

• 1 jar tomato sauce, preferred brand, Classico Tomato & Basil
• 1 T. agave nectar
• 6 T. chopped walnuts
• 1 loaf of sliced vegan Italian bread
• olive oil

Directions

1. Cut the eggplant in half lengthwise. Salt the inside of the eggplant and place salted side down on a lightly oiled baking sheet. Roast under the broiler for 25-30 minutes, until the inside is soft.
2. While eggplant is roasting, chop the walnuts and toast in a small, dry frying pan. Heat until they turn lightly brown. Set aside
3. Scoop out the inside of eggplant and place contents in a bowl. Discard skins and stems. There will be both solid and liquid from the eggplant.
4. Mash the eggplant with a fork until it is thoroughly combined.
5. Put in a pan and add pasta sauce. Heat thoroughly.
6. Top with toasted walnuts and parsley.
7. Serve with lots of bread for dunking and a green salad.

Ingredients

• 2 cups oat flour
• 4 T. baking powder
• 2 T. coconut sugar
• 1/4 t. salt
• 2 c. coconut milk (Recommended brand: Silk)
• 4 T. coconut oil
• ½ t. vanilla extract

Mango Puree

• 1 cup mango (or other fruit in season)
• 2 T. agave nectar
• 4 T. coconut sugar
• ½ lemon
• ½ cup chopped
• Pistachio nuts
• Maple Syrup (optional)

Directions

1. Combine mango, agave nectar, coconut sugar and lemon juice in a blender and blend until fully mixed.
2. Put mixture in a saucepan and bring to boil for 3 minutes, stirring constantly. Set aside and let cool.

1. Combine flour, sugar and salt in a bowl. Stir until fully incorporated.
2. Add milk, oil, and vanilla. Stir until completely incorporated.
3. Heat non-stick pan on medium-high.
4. Place a small amount of coconut oil on pan.
5. Add pancake mixture approximately ¼ cup at a time.
6. Heat until bubbles form on top. Flip and heat on other side until cooked through, about 30 seconds each.
7. Top with puree or maple syrup and chopped pistachios.

Ingredients

• 16 oz. of bowtie pasta
• 1 c. cherry tomatoes, cut in half
• 2 large carrots, diced
• 1 zucchini, diced
• 6 cups of escarole

Pesto Sauce

• 2 cups fresh basil leaves
• ½ cup pine nuts
• 3 cloves garlic
• ¼ cup extra virgin olive oil
• Salt & fresh ground black pepper
• 1 T. lemon juice
• 2 T. Nutritional Yeast

Directions

1. Place basil, pine nuts, and garlic in food processor. Blend until coarsely ground. Turn the motor on and drizzle the olive oil in a thin stream.
2. Add the salt, pepper, lemon, and nutritional yeast to the mixture and pulse until combined. Set aside.
3. Boil pasta according to package directions. Drain pasta.
4. Add the vegetables to the pasta and combine.
5. Add pesto sauce enough to fully coat pasta and vegetables.
6. Serve remaining pesto sauce on side. Serve pasta mixture on top of arugula.

Ingredients

• 2 fennel bulbs
• 3 cloves garlic, minced
• 1 T. coconut oil
• 4 c. vegetable stock
• 1 tsp. fresh ginger, grated on microplane or minced
• 1 small can of coconut cream (4 oz.)
• 1 t. curry
• 1 lime
• 1 t. salt
• 10 oz. cooked brown rice
• 1 package firm tofu, drained and cubed
• Fennel fronds for garnish
• Dried unsweetened coconut for garnish (optional)
• Salt and fresh ground black pepper

Directions

1. Chop stems off fennel bulbs and set aside.
2. Slice bulbs in half and slice thinly. Remove hard core and discard or keep for soup stock.
3. Mince garlic cloves.
4. Heat 1T. coconut oil and sauté fennel on low to medium heat until fennel softens; about five minutes.
5. Reduce heat and add garlic. Continue to heat for an additional 2-3 minutes.
6. Add stock, ginger, coconut cream, curry, juice of lime, salt, brown rice, and tofu. Heat through.
7. Blend soup with immersion blender until creamy or put in blender.
8. Add salt and pepper to taste.
9. Garnish with fennel fronds and coconut.

Ingredients

• 3 cups rolled oats (not instant)
• 3 T. coconut sugar
• ½ t. salt
• 1/3 c. agave nectar
• 4 T. coconut oil
• 1 t. vanilla extract
• ½ cup dried apricots (about 16 pieces)
• ½ cup pecans
• ½ cup dried, unsweetened coconut
• Milk (non-dairy), recommended brand, Silk Coconut Milk

Directions

1. Heat oven to 300 degrees with rack set in the center of the oven.
2. In a large bowl, mix oats with coconut sugar and salt until thoroughly incorporated. Set aside.
3. Whisk together agave, coconut oil, and vanilla extract, then add to the oat mixture.
4. Spread mixture on a pan and bake at 300 degrees for 15 minutes. Stir and leave in another 5 ” 10 minutes until mixture is lightly browned. Remove from oven and let cool, stirring occasionally until mixture is at room temperature.
5. Add remaining ingredients.

Ingredients

Dressing

• ½ c. orange juice
• ½ T. Grapeseed oil
• 2 T. white balsamic vinegar
• 1 pinch salt
• ¼ t. minced garlic
• 1 orange ” remove zest, then separate sections off by cutting in between membrane to remove wedges

Salad

• 1 lb. beets ” red
• 1 lb. asparagus
• 16 oz. cooked brown rice (I use bagged frozen rice that can be heated quickly)
• 6 cups arugula
• 1 cup whole pecans

Directions

1. Remove stems from beets and use for stock or compost. Scrub beets, and place in pot, covering with water. Bring water to boil. Continue to boil for 45 to 50 minutes or until beets are tender when pierced with a fork. Drain water and run cool water on beets until they are cool enough to touch. Skins will come off easily. Cut into bite-sized wedges.
2. While beets are cooking, remove the tough bottom part of the asparagus stems. Cut the remaining stems into 1 inch pieces. Place pieces in one inch of boiling water until tender (3-8 minutes depending on the thickness of the stem). Remove when tender and drain. Set aside.
3. Mix all dressing ingredients in a mixing bowl. Add all ingredients including orange pieces and toss with vinaigrette. Garnish with orange zest.

Ingredients

• (3) 10 oz. packages of frozen corn
• 1 lb. asparagus spears, tough ends removed, then cut into 1 inch pieces
• 3 c. + 3 T. vegetable stock
• 1.5 c. red onion, diced
• 6 T. shallots, minced
• 1.5 t. dried basil
• 1.5 cups almond milk, unsweetened
• 2 ¼ t. salt
• Loaf of French bread

Directions

1. Sauté onion and shallot in 3 T. vegetable stock until tender.
2. Add all ingredients to pan except milk.
3. Cook on medium heat until all vegetables are tender, about 10 ” 15 minutes. Remove from heat.
4. Remove a few spears of asparagus for garnish if desired. Pour into blender and add milk.
5. Puree until soup is a creamy consistency. Add to bowls and garnish with asparagus tips. Serve with French Bread.

Ingredients

• 6 cups oatmeal, (quick oats, cooked according to package directions)
• 4 Granny Smith apples ” chop three into small dices.  Cut fourth apple in crescent-shaped slices for garnish.
• ¼ c. chopped pecans
• 1.5 T. pure maple syrup
• 1/8 t. lemon zest
• ¼ t. cinnamon
• Pinch of sea salt

Directions

1. Mix the chopped apple with pecans, maple syrup, zest, cinnamon, and salt over low heat in saucepan until heated through; about 5 minutes.
2. Cook oatmeal and place in parfait glasses or bowls.
3. Top with apple mixture and sliced apples.

Ingredients

• 12 T. of “mozzarella” spread (see recipe below)
• 6 Roma Tomatoes cut in thick slices
• 24-30 whole Basil leaves
• 1 cup of balsamic vinegar
• 1 loaf of French bread
• Olive oil
• Salt and pepper to taste

‘Mozzarella’ Spread

• 1 ¾ c. Macadamia nuts, soaked for two hours
• Zest of two lemons
• ¾ c. water (or more if necessary to make it creamy)
• 1 T. minced Shallot
• ½ t. minced Garlic
• ½ c. nutritional yeast
• ½ t. salt

Directions

1. Heat the balsamic vinegar in a saucepan in a slow boil until reduced to ¼ cup. Set aside.
2. Cut the bread into six wedges, then cut the wedges open leaving a hinge on one side to open the sandwich. Spread 2 Tbsp of the mixture onto the inside of the sandwiches.
3. Toss the tomatoes in salt, pepper, and olive oil.
4. Arrange 4-5 basil leaves on the inside of each sandwich, and top with the tomato slices, using one tomato per sandwich.
5. Drizzle the balsamic vinegar on top of each sandwich and serve.

Instructions for Spread:

1. Mix all ingredients in high-powered blender (like a Vita-Mix) until smooth and creamy, similar to hummus.

Ingredients

• 2 leeks, white part only, thinly sliced
• 1 pound potatoes, peeled and diced
• 3 cups vegetable stock
• 2 bay leaves
• ½ cup unsweetened almond milk (Silk brand)
• 1/8 t. nutmeg
• Salt and pepper to taste
• Chives, chopped for garnish (optional)

Directions

1. Put 3 T. of the vegetable stock in a soup pot on medium high heat and sauté the leeks until soft and translucent tender; about five minutes.
2. Add the remaining ingredients and bring to boil. Reduce heat and simmer for twenty minutes. Remove the bay leaf.
3. Add salt and fresh ground black pepper to taste.

Serve garnished with chopped chives, fresh ground nutmeg, bread, and a garden salad.

Ingredients

• 2 cups oat flour
• 4 T. baking powder
• 2 T. organic brown sugar
• 1/4 t. salt
• 2 c. almond milk (Recommended brand Silk)
• 4 T. coconut oil
• 1 cup mashed ripe banana + 1 sliced banana for garnish
• ½ t. vanilla extract

Directions

1. Mix all ingredients and pour onto hot non-stick pan to create pancakes approximately 2.5 inches in diameter.

Puree Directions:

1. Blend 2 cups blueberries, maple syrup, sugar, and lemon juice in a blender or food processor until fully blended.
2. Put in saucepan and bring to boil for 3 minutes, stirring constantly. Set aside.

Plate pancakes. Drizzle blueberry puree on top of pancakes. Garnish with extra bananas, blueberries, and basil leaves.

Ingredients

• 4 Bagels ” any style that’s vegan, my favorite is sesame
• 2 avocados, sliced
• 1 cucumber, sliced
• 1 tomato, sliced
• 1 handful of alfalfa sprouts
• ½ cup sliced banana peppers
• Yellow mustard
• Salt & Pepper to taste
• 4 cups of any sliced fresh fruit or veggies as side dish

Directions

1. Slice bagels in half and toast in oven or toaster.
2. Place all ingredients on bagel bottom.
3. Spread mustard on bagel top.
4. Top and serve with side of fresh fruits or veggies.

Ingredients

• 1 cup green lentils
• 2 bay leaves
• 1 garlic clove
• 2 pounds russet potatoes, cubed
• 1 c. unsweetened almond milk (recommended brand, Silk)
• 1 T. nutritional yeast (recommended brand, Braggs)
• 1-16 oz. bag frozen peas, corn, and carrots
• ½ onion (about 6 oz. piece ” do not chop)
• 1 T. egg substitute  + 3 T. water combined (recommended brand, Bob’s Red Mill)
• Paprika
• 1 cup chopped flat leaf parsley

Directions

1. Run lentils under running water and check for small stones or other particles ” these are rare, but worth checking for. Plus, rinsing the lentils gets some of the anti-nutrients off.
2. Bring 3 cups water to boil. Once boiling, add 1 T. salt, the onion half, 1 garlic clove, bay leaves, and lentils.
3. Bring heat to a low boil; cook an additional 25-30 minutes until lentils are tender. Most of the water will be absorbed. Drain any remaining liquid and set aside.

1. Add lentils to bottom of casserole dish, spread evenly to cover bottom.
2. Add vegetables on top, spread evenly to cover lentils.
3. Add mashed potatoes on top, spread evenly to cover top of dish.
4. Sprinkle with paprika and place about 6 inches under oven broiler until potatoes start to feel slightly crisp to the touch.
5. Remove from oven. Top with chopped parsley and serve.

Ingredients

• 6 cups of oatmeal made with quick oats, according to package directions
• 3 T. vegan protein powder (recommended brand Vega Protein and Greens, Vanilla)
• 2 cups of chopped peaches, skin on (keep some for garnish)
• 1 T. Thai Coconut Cream (in a can, found near the Asian food products in your grocery store)
• 1 T. agave nectar
• Whole nutmeg

Directions

1. Make oatmeal according to package directions.
2. Add protein powder.
3. Add remaining ingredients in blender.

Serve oatmeal in six bowls. Top with peaches and cream topping. Top with remaining chopped peaches and grated fresh nutmeg.

Ingredients

Gnocchi

• 5 c. russet potatoes, peeled and chopped
• 3 c. unbleached all-purpose flour
• Salt and pepper to taste

Sauce

• 10 cups butternut squash, skin removed, cubed
• 6 large cloves of garlic, skin removed, kept whole
• 1T. olive oil
• 2 1/3 c. vegetable stock
• 2 T. lemon juice
• Lemon zest
• Salt & fresh ground black pepper
• 10 sage leaves

Directions

Sauce

1. Preheat oven to 400 degrees. Toss squash and garlic in olive oil, salt, and pepper and place in shallow baking pan or cookie sheet. Cook for 20-30 minutes until fork-tender.
2. Remove from oven and place in blender with stock.
3. Blend until velvety smooth.
4. Pour into pan with sage leaves and lemon. Heat through for 1-2 minutes. Keep warm while making gnocchi. Discard sage leaves before serving.

Gnocchi

1. To make gnocchi, bring 12 c. of water to boil. Add salt.  While water is boiling add potatoes and boil 12 minutes, until soft. Drain and let dry. After potatoes are drained and completely dry (pat with paper towel if necessary), put into mixing bowl. Add salt and pepper to taste.
2. Gradually add flour and continue to mix, incorporating all flour. Mixture will become dough-like. Switch mixer to dough hook (or mix by hands) and continue to mix until dough begins to form a ball and starts pulling away from the edge of the bowl. Dough should be dry enough to handle but still a little moist.
3. Rub a cutting board with more flour and grab one handful of the dough mixture. Roll into “ropes” about 14 inches in length and ½ inch in diameter. Recipe should make about 14 ropes. Cut ropes into bites-sized pieces and score with fork to create grooves in each little “pillow” of dough.
4. Bring 12 cups of salted water to boil. Drop gnocchi into water about a dozen at a time (to prevent them from sticking together) with slotted spoon. In about 2 minutes, they will float to the top. Once they float, remove with slotted spoon and set aside.
5. Top with sauce and lemon zest. Garnish with fresh sages leaves.

Ingredients

• 1/3 c. Romaine lettuce, chopped
• 1/3 c. arugula
• 1/3 c. kale
• 1 green onion, cut on the bias
• ½ avocado, sliced
• 1/3 c. green lentils (purchase already cooked or see bulk recipe for cooking lentils)
• 1/3 c. sugar snap peas, cut in half lengthwise
• 3 T. sliced pepperoncini from jar, including juice
• 1/3 c. sliced cucumber
• ½ green apple, diced
• 1/3 c. sliced green bell pepper
• 6 large basil leaves, cut in ribbons
• 3 mint leaves, cut in ribbons
• Juice of 1 lime
• 2 T. pistachios, chopped

Directions

1. Mix all ingredients and serve. Makes 1 large entré salad.

Ingredients

• 1 bunch asparagus (touch ends cut off and discarded) cut in one inch pieces
• ½ red onion cut in thin slices
• 1 purple potato, cut in very thin slices for quick cooking
• 1 ear of corn, cut from cob
• ½ cup mushrooms, sliced
• 6.5 oz. package of House Food Brands tofu cutlets, patted dry and cubed (or just extra firm tofu cubes)
• 1 green onion, cut diagonally
• 1 lemon
• Salt & pepper
• 1/2 T. olive oil

Directions

1. Heat oil in non-stick pan.
2. Sautee potato until soft.
3. Add remaining ingredients except tofu, green onion and lemon. Mix and heat through. If mixture gets dry, add water instead of extra oil.
4. Cover for 3-5 minutes, until all asparagus and all vegetables are tender. Asparagus may take longer to cook if it is thick.
5. Add tofu and heat through.
6. Add lemon, then add salt and pepper to taste with green onion.

Ingredients

• 1 package Field Roast brand Sausage, any flavor
• 3 bell peppers, red or green, cut in half lengthwise, stem and seeds removed and discarded
• 6 whole grain hot dog buns
• Chives for garnish (optional)

Directions

1. Cut peppers in half and roast under broiler until skins are blackened and blistered. Put cooked peppers into a paper bag and roll top of bag down so steam cannot escape. Allow to cool. When peppers have cooled, remove from bag and remove all blistered skin, which should come off easily. Cut into lengthwise strips.
2. Remove plastic casings from Field Roast Sausages. Cut in half down middle and cook in nonstick pan. Do not add oil or salt. Cook until browned on all sides.
3. Place sausages in buns and top with roasted peppers. Garnish with chives if desired.

Ingredients

• 1 cup garbanzo beans OR 6.5 ounce package of Tofu Cutlets patted dry and cubed (House Foods Brand) ” these are super firm with lightly browned edges and meatier than regular tofu. Even if you don’t like tofu, you’ll love this version of it!
• 1/4 cup walnuts, chopped
• 1/2 cup celery, chopped
• 1 apple, chopped
• 3 T. Vegan Mayonnaise (preferred brand Earth Balance)
• Squeeze of Lemon Juice
• Salt & Pepper to taste
• 2 large leaves or 4 medium-sized leaves of lettuce ” you can use Romaine, Butterleaf, or any variety that works

Directions

1. Combine all ingredients.
2. Wrap in lettuce leaves and serve.

Ingredients

• 2 cups strawberries, fresh or frozen
• 1 cup almond milk, unsweetened
• 1 cup Thai coconut milk from can
• 3 T. agave nectar
• ½ cup chia seeds
• 1 nectarine sliced (or other any fruit in season)
• 1 banana sliced
• 1 T. chopped raw almond or other nut
• Cashew Cream
• 1 cup cashew cream soaked for 2 hours
• ½ cup water
• 3 T. maple syrup
• 1 t. vanilla
• 1 pinch salt

Directions

Chia Pudding

1. Mix all ingredients except nectarine and banana in high speed blender. Put in covered container in fridge for three hours, stirring every hour to evenly distribute the chia seeds. Remove and top with fresh fruit, cashew cream, and chopped nuts.

Cashew Cream

1. Mix all ingredients in blender on high speed until incorporated and smooth. If additional water is needed to help blend, add it but be conservative because it should have a consistency similar to whipped cream. Keep in fridge for about an hour to firm up. Dollop on top of chia pudding and fresh fruit.

Ingredients

• 1.5 pounds small red potatoes cut into quarters”you can leave the skins on or off
• 4 links, Field Roast Sausage, Italian Style (6 links per package)
• ½ – ¾ c. almond milk, unsweetened
• 8 oz. white mushrooms sliced
• 1 lb. asparagus, cut into 1 inch pieces
• 1 clove garlic, minced
• 1 T. olive oil
• 2 T. lemon juice
• Lemon Zest and ground pepper for garnish

Directions

1. Cook quartered potatoes in salted boiling water until tender, about 12 minutes. Drain and mash with almond milk to desired consistency. Start with ½ cup of almond milk. Add more for creamier consistency. Do not add salt. Saute sliced mushrooms and garlic in olive oil until tender. Add 1 T. lemon juice.
2. Steam asparagus in saucepan. Add 1 T. lemon juice.
3. Remove plastic casings from sausage links and cut into small pieces. Heat in non-stick skillet until heated through.
4. Add potatoes to plate or glasses. Top with mushrooms, field roast, and asparagus spears. Garnish with lemon and fresh ground pepper.
5. Makes 4 hearty servings or six smaller servings.

Ingredients

• 4 cups corn kernels cut from the cob
• ¾ cup chopped red onion
• 3 garlic cloves minced
• 1 T. olive oil
• 1.5 tsp. dried basil
• 2.5 cups vegetable stock
• 2 bay leaves
• 2.5 cups of potato, diced
• 1 T. salt or to taste
• Fresh ground black pepper
• Sprigs of fresh basil for garnish

• 1 extra large red bell pepper (9 oz.), cut in half, seeds and stem removed and discarded
• ½ T. olive oil
• Salt & pepper to taste

Directions

1. While soup is cooking put the pepper cut side down under oven broiler until skins blacken. Remove from oven and put in small brown paper bag until cool. Once cooled, remove from bag and peel outer blackened skin from pepper. The skin should come off easily.
2. Put pepper in blender on high speed. Drizzle oil in slowly from top of blender until incorporated. Add salt and pepper to taste.
3. Pour soup into bowls. Drizzle with puree and garnish with basil.

Ingredients

• 1 cup cashews (soaked in water for two hours or overnight)
• ½ cup water
• 2 bananas, sliced
• 1 cup of fresh berries ” blueberry, strawberries or raspberries, or a combination of all three
•  Â½ t. pure vanilla
• 3 T. agave nectar (or maple syrup)
• Pinch of salt

Directions

1. Drain cashews.
2. In blender, mix cashews, water, 1 banana, vanilla, agave nectar and salt until fully incorporated.
3. Place in serving bowls and top with banana and berries.

Ingredients

•  2 large russet potatoes
• 2 cloves of garlic, minced
• 2 cups sliced mushrooms
• 1 t. extra virgin olive oil
• 1 T. lemon juice
• 1 t. dried basil
• ¾ cup almond milk
• 1 T. Earth Balance Buttery Vegan Spread
• 4 fresh basil leaves, cut into thin ribbons
• Salt & fresh ground black pepper to taste

Directions

1. Scrub potatoes and place in 350° F oven for 60-75 minutes until soft and cooked through to center. Cooking time will vary based on size of potato. Check at 60 minutes and cook longer if needed.
2. While potatoes are cooking, sauté garlic in olive oil on low heat until it becomes aromatic. Add mushrooms, lemon juice, and basil until mushrooms are soft and cooked throughout. Add salt & pepper to taste.
3. Remove potatoes from oven. Scoop out inside of potato and place in bowl. Add milk and Earth balance. Mash with fork or potato masher. Add salt & pepper to taste. Use a large spoon or ice cream scoop to put the mixture back into the potato skin.
4. Top with mushrooms and fresh basil and serve.

Ingredients

• 1 T. olive oil
• 4 c. Beyond Meat® crumbled beef product
• 1.5 c. minced shallot
• 1.5 c. chopped red bell pepper
• ¼ t. garlic powder
• 2 T. + 2 t. brown sugar
• 1 c. ketchup/catsup (recommended brand Annie’s)
• 2 T. balsamic vinegar
• Salt & fresh ground black pepper to taste
• 6 vegan hamburger rolls (recommended brand Ezekiel)
• 6 cups carrots, cut into sticks or slices (for side dish)

Directions

1. Heat olive oil on low to medium heat in non-stick pan.
2. Sauté shallot and red pepper until soft, about 3 ” 5 minutes.
3. Add beef, garlic powder, brown sugar, catsup, and vinegar.
4. Heat through. Place on six buns. Serve with carrot sticks. Makes six.

Ingredients

• 4 Poblano Peppers
• 4 Whole wheat tortillas
• 3 cups potatoes, peeled and diced (small)
• 1.5 cup diced red onion
• 4 white mushrooms, sliced
• 2 tsp. olive oil
• 1 lime
• ½ cup cilantro, chopped
• ½ cup cherry tomatoes, cut in half
• ½ cup shredded cabbage (I like asian cabbage because it’s a little more tender, but you can use any type)
• 1 avocado
• Salt & fresh cracked black pepper to taste

Directions

1. Cut peppers in half lengthwise, removing seeds, stem, and pits.
2. Place face down on aluminum foil covered baking sheet under oven broiler until skins are charred (about 10 minutes, your oven time may vary.) Remove from oven and place in paper bag. Seal top of bag to keep steam from escaping. When peppers have cooled, remove and discard skin, but keep whole.
3. Sauté small diced potatoes in oil in nonstick/ceramic pan until cooked through, about five minutes.
4. Add onions and mushrooms and continue to cook until all vegetables are soft.
5. Add salt and pepper to taste. Remove from heat.
6. Place two pepper skins on top of each tortilla. Top with potato mixture.
7. Add cilantro, cherry tomatoes avocado, cabbage, and squeeze of fresh lime.
8. Roll tortillas into burritos, by rolling one side of tortilla forward while tucking sides in until burrito is complete.
9. Garnish with additional cilantro, onion and tomato if desired.

Ingredients

• 1.5 c. roasted Poblano peppers
• 2 c. diced potatoes
• ½ c. vegetable stock
• 1 T. lime juice
• 1 corn tortilla cut in thin “matchstick” strips
• 4 T. chopped red onion
• ½ avocado, diced
• 6 T. chopped cilantro
• 8 cherry tomatoes cut in half
• ½ – 1 tsp. olive oil

Directions

1. Cut peppers in half lengthwise, removing seeds, stem, and pit. Place face down on aluminum foil covered baking sheet under oven broiler until skins are charred (about 10 minutes, your oven time may vary.) Remove from oven and place in paper bag. Seal top of bag to keep steam from escaping. When peppers have cooled, remove and discard skin.
2. While peppers are roasting, drop chopped potatoes in boiling water until cooked, about 12 minutes.
3. In small non-stick/ceramic skillet, heat tortilla strips until crispy. Set aside on paper towels. Blot excess oil, if any.
4. Add peppers, cooked potatoes, and vegetable stock in blender. Mix until pureed. Add lime juice and 2 T. cilantro, salt, and pepper. Blend until incorporated.  Mixture should be warm. If you would like soup to be hot, heat in saucepan on stove top. Pour into bowls.
5. Top each bowl with tortilla strips, avocado, onion, tomatoes, and cilantro.

Ingredients

• 1 package organic cornmeal pizza crusts (2 crusts per package), recommended brand Vicolo 9″
• 2 links of Field Roast Brand Italian Sausage (or your favorite meat substitute)
• 1.5 cup pasta sauce, any brand (my favorite, Classico Tomato & Basil)
• 1.5 cup sliced zucchini
• 1.5 cup sliced yellow squash
• 1 cup sliced cherry tomatoes
• 1 cup sliced mushrooms
• 1 cup sliced red onion
• 10 leaves of fresh basil, cut into ribbons
• Vegan Parmesan (preferred brand Go Veggie!)

Directions

Preheat oven to 425° F.

1. While oven is heating, remove pizza crusts from packaging. Pour ¾ cup sauce on each pizza shell. Arrange all veggies in slices on top of sauce.
2. Put the pizza into the oven. Cook until crust is brown and crispy, about 12 to 15 minutes.
3. Top with fresh basil ribbons and generous sprinkling of vegan Parmesan.

Ingredients

• 1 cup quinoa
• 2 T. agave nectar (or maple syrup)
• 1 t. vanilla extract
• 8 almonds, chopped
• Juice and zest of ½ lemon
• 1 banana
• 1 mango
• ½ cup raspberries
• 4 T. dried, unsweetened coconut

Directions

1. Cook quinoa according to package directions.
2. After quinoa is cooked, add agave, vanilla, chopped almonds, and lemon.
3. Portion out into four bowls. Top with fresh fruit and coconut. Serve.

Ingredients

Macadamia Feta Cheese

• 1/2 cup macadamia nuts soaked (2 hours) and drained
• ¼ cup water or extra if necessary just to blend
• ½ T. lemon juice
• 1 T. oregano
• 1 t. nutritional yeast
• 1 t. salt, or to taste

Lemon Dressing

• 3 T. olive oil
• 1 T. lemon juice
• 1 garlic clove
• Salt & pepper to taste

Salad

• 2 red bell peppers, chopped in approximately 1″ squares
• 2 cups of romaine lettuce hearts, shredded
• 12 kalamata olives, pitted
• 23 cherry tomatoes, cut in half
• ½ cucumber, cut in quarters, skin on or off
• ½ red onion, sliced thin
• ½ cup pepperoncini drained

Directions

Macadamia Feta Cheese

• Mix water with soaked nuts until blended. Add remain ingredients, chill in fridge while creating the salad.

Lemon Dressing

• Mix all ingredients in blender until fully incorporated

Salad Assembly

1. Put half of the dressing (2 T) at the bottom of a 32 oz. canning jar. Layer the ingredients as follows:
2. Red pepper, half the lettuce, olives, tomatoes, cucumber, red onion, pepperoncini, red pepper, remaining lettuce, and Feta cheese.
3. Seal the jar using the canning ring and top. Store jar in fridge until ready to serve.
4. Shake well before serving to mix dressing with salad. Pour onto plate, mix again to incorporate all ingredients. Serve with bread if desired.

Ingredients

• 2 Field Roast Sausage links, any flavor
• 1/2 – 1 T. olive oil, just enough to coat pan
• 1 pound of Yukon gold potatoes
• 1 apple
• ½ pound red onion
• 2 T. all-purpose flour
• 1 t. salt
• Fresh cracked black pepper
• 1 t. onion powder
• 1 t. garlic powder
• 1/2 t. baking powder
• ½ t. baking soda
• Fresh ground black pepper
• 3 T. chia seeds
• 1 green onion cut diagonally for garnish
• Paprika for garnish

Directions

1. Preheat oven to 425° F.  Lightly oil 20 compartment brownie or cupcake pan with olive oil.
2. Mix 1 T. chia seeds with 3 T. water.  Set aside to thicken for 15 minutes.
3. Grate potato, skin on, with a hand grater or food processor with grater attachment. Squeeze all water out of the grated potato and pat dry with paper towel.  Set aside.
4. Grate onion and apple with the grater.  Remove all moisture by squeezing out water and patting dry with paper towel.  Add to potato mixture.
5. Mix flour, salt, onion, pepper, garlic powder, baking soda, baking powder, and black pepper in separate bowl until incorporated.  Mix in with potato mixture until fully incorporated.  Add flax mixture and continue to mix until fully incorporated.
6. Remove wrapper from field roast sausages and cut each into ten pieces.  Place a piece of sausage in the center of each section of the cupcake pan.  Place a spoonful of mixture on top of each sausage and press down lightly until even.
7. Bake in oven for 15-18 minute until the squares are crispy on the outside and soft on the inside.  Turn cupcake pan upside down onto cutting board. Poppers should slide out easily.  Blot with paper towels to remove excess moisture.
8. Place 5 poppers on each plate.  Garnish with paprika, green onion and fresh cracked black pepper to taste. Serve with salad.

Ingredients

• 2 packets Sambazon Brand Pure Unsweetened Acai Superfruit Pack (these 3.5 oz. packages are sold in packs of four in the freezer section of your supermarket or specialty food store)
• 1 T. agave nectar
• ¼ cup almond milk (or any nut milk)
• 5 bananas
• ¼ cup raspberries
• ¼ cup blackberries
• ¼ cup low fat granola, preferably no added sugar (recommended brand  Nature’s Harvest sweetened with fruit juice)
•  1 T. slivered almonds
•  1 T. unsweetened coconut chips

Directions

1. Mix the acai, ½ banana, agave nectar, and almond milk in a high speed blender until fully blended and creamy.
2. Add to bowl. Top with remaining fruit, granola, almond, and coconut chips.

Ingredients

• 1-15 oz. can chick peas, drained and rinsed
• 3 T. Vegan Mayo (recommended brand Earth Balance)
• 1 green onion, minced
• 1 stalk celery, chopped, small dice
• ½ T. dulse flakes (or more if desired to provide “fish” flavor and some saltiness)
• Salt & fresh ground pepper to taste
• 6 Romaine lettuce leaves
• 6 slices whole grain vegan bread, toasted (recommended brand Ezekiel Sesame)

Directions

1. Mix chick peas and mayo in food processor until smooth and creamy, a few small chunks can remain.
2. In bowl, mix chick pea mixture with diced green onion and chopped celery.
3. Add in dulse flakes until evenly distributed.
4. Spread mixture onto three slices of bread.
5. Add lettuce and top with remaining slices of bread.
6. Serve with pickle spears and carrot sticks.

Ingredients

• Cauliflower ” 1 head purple, 1 head orange, cut into florets
• Brussels Sprouts ” 16 ounces, cut in half lengthwise
• 16 oz. New Red Potatoes, cut in quarters
• 6 cloves of garlic, peeled and minced
• 1 bunch parsley – flat leaf or curly
• Juice of 2 lemons
• 3 T. olive oil
• Kosher salt
• Fresh cracked black pepper

Directions

Preheat oven to 400° F.

1. Toss Brussels sprouts & potatoes, minced garlic and lemon juice, salt, and pepper and juice of lemon in extra large roasting pan (approximately 18x14x3). Bake at 400° degrees for 20 minutes.
2. While the Brussels sprouts and potatoes are baking, cut the cauliflower into florets.  Toss with salt and pepper.
3. After 15 minutes add the cauliflower to the potato mixture and stir all vegetables together thoroughly to coat them with olive oil and lemon mixture.

Cook another 25-30 minutes.

Serve.

Ingredients

• 2 cups whole-wheat pastry flour
• 1 tablespoon low-sodium baking powder
• 1/2 teaspoon baking soda (Red Mills brand)
• 1/2 teaspoon salt
• 1/2 teaspoon cinnamon
• 1/2 cup sugar
• 1 15-ounce jar applesauce
• 1/2 cup water
• 1/2 cup raisins

Directions

1. Preheat oven to 375° F.
2. Mix together flour, baking powder, baking soda, salt, cinnamon, and sugar. Add applesauce, water, and raisins and stir until just mixed. Line muffin tin with liners and fill to the top. Bake 25 to 30 minutes, until tops of muffins bounce back when pressed lightly. Remove from oven and let stand for 1 to 2 minutes, then remove muffins from pan. When muffins are cool, store in an airtight container.

Ingredients

• 3 extra-large artichokes (about 1 pound each)
• 5 cups Progresso Italian Style Bread crumbs
• 1/2 cup Go Veggie Brand Dairy Free grated Parmesan Style Topping
• ½ tsp. garlic powder or granulated garlic
• ½ tsp. salt
• 10 turns of fresh ground black pepper from a pepper mill
• 5 T. olive oil
• 1 slice of lemon
• 2 bay leaves
• Additional lemon slices for garnish

Directions

Mix breadcrumbs, Parmesan topping, garlic powder, salt, and pepper in large bowl. Stir with fork until thoroughly incorporated.

1. Cut the stem off each artichoke at the base. The artichoke should be able to stand up on the base without tipping over. Cut about 1/2 – 3/4 inch off the top of the artichoke to get the majority of pointed tips. Use a scissors to cut the sharp tips off of the remaining leaves.
2. Starting at the lowest leaves, use a spoon to force open the leaves while simultaneously pouring the breadcrumb mixture so that it lands at the base of the leaf. Continue this process, rotating the choke while depositing the mixture deep into the base of the leaves, working your way to the top of the choke and the most tightly packed leaves. You may not be able to get the spoon into the tight center of the artichoke. Instead, sprinkle a spoonful of mixture on top of the artichoke. Drizzle ½ T. extra virgin olive oil over each choke, covering as much of the breadcrumbs as possible.
3. Place a steamer basket at the base of a large pot with approximately one to two inches of simmering water. The water should not touch the artichokes. Steam the artichokes until an outer leaf can be pulled out easily. This should take 55 – 65 minutes or longer, depending on the size of the artichokes. Continue to check the artichokes and add water to the bottom of the pot ” do not pour water on top of artichokes.
4. When thoroughly steamed, remove the artichokes from the pot. Add an additional squeeze of lemon to the artichokes if desired.
5. To eat an artichoke, simply pull off leaves, one at a time, starting at the base. There is no need to dip the leaf into a sauce, since the stuffing will give it plenty of flavor. Put the leaf in your mouth, holding one end. Pull the leaf through your closed teeth to eat the breadcrumb mixture and artichoke pulp. Discard the leaf.

IMPORTANT: When you eat all of the leaves, you will arrive at the “choke.” Pull off the tender inner leaves that make up the choke, and then use the side of a fork to scrape the remaining choke. This will reveal the delicious heart of the artichoke. You can add additional salt and pepper or squeeze of lemon if desired. Cut the heart into bite-sized pieces and enjoy. They will be tender and flavorful. This is the reward at the end of the artichoke.

Ingredients

• 2 Sweet Potatoes
• ¾ c. pear
• ¼ c. diced pear
• 1 tsp. white balsamic vinegar
• ½ tsp. star anise seeds
• Pinch salt
• Two basil leaves, cut in ribbons
• 2 T. slivered almonds

Directions

1. Preheat oven to 400° F.
2. Pierce the potatoes with a fork multiple times. Place directly on rack or on piece of foil. Bake approximately 45 minutes or until tender.
3. Blend ¾ c. pear, vinegar, salt and star anise seeds until pureed. Add diced pear and basil ribbons. Slice potatoes open lengthwise, and push edges open.
4. Top with chutney and sprinkle with slivered almonds.

Serve.

Ingredients

• 1 medium sweet potato, spiraled
• 2 small granny smith apples, spiraled
• 3 T. coconut oil
• 1 tsp. pumpkin pie spice
• 4 T. organic brown sugar
• 1/3 c. oat flour
• 1/3 c. chopped pecans
• 1/3 c. orange juice (fresh squeezed if possible)
• ½ t. salt

• Shaved unsweetened coconut
• Additional chopped pecans

Directions

1. Combine all ingredients except garnish ingredients.
2. Bake at 425° F covered for 12 minutes.
3. Remove from oven and toss.
4. Add to plates and drizzle with additional maple syrup, pecans, and shaved coconut.

Ingredients

• 1/2 T. salt
• 1 avocado
• ½ lemon
• ¼ cup fennel, sliced thin (use the inner tender center of the fennel bulb)
• 4 miniature heirloom tomatoes, cut in half
• Fennel fronds for garnish

Dressing

• 1 tsp. extra virgin olive oil
• 3 tsp. fresh squeezed orange juice (zest orange and set zest aside)
• 1/8 tsp. minced garlic
• Salt and fresh ground black pepper to taste
• 2 large slices of bread, preferably topped with sesame seeds, oats, or other textured toppings

Directions

1. Mash avocado with a squeeze of lemon. Set aside.
2. Mix sliced fennel and tomatoes in dressing. Set aside.
3. Toast bread in oven or toaster. Top toast with avocado.
4. Place fennel and tomatoes on top of avocado.
5. Drizzle dressing over the top.
6. Add additional salt and pepper to taste.
7. Top with orange zest and fennel fronds.

Ingredients

• 4 corn tortillas
• ½ T. vegetable oil
• One 12 oz. marinated jar artichoke hearts, lightly rinsed and drained
• 1 cup sliced white mushrooms
• 1 cup baby spinach, tightly packed
• ½ avocado cut into cubes
• 1 jar salsa verde (tomatillo salsa)
• ¼ cup chopped cilantro
• 1 lime (optional)

Directions

1. Saute artichokes in oil on medium heat until heated through.
2. Add mushrooms and continue to cook until mushrooms are soft, about three to five minutes.
3. Add a little water to create steam and prevent from sticking.
4. Add spinach until wilted, about one minute.
5. Add salt and pepper to taste.

Ingredients

• Three 6-inch frozen vegan pie crusts, baked at 375° for 15-20 minutes (recommended brand Wholly Wholesome, although any brand will do)
• 3 bananas
• 1/2 t. vanilla
• Squeeze of ½ lemon
• 1 T. organic brown sugar
• 12 strawberries, sliced thin
• 3 T. chopped pecans
• 3 T. shredded unsweetened coconut

Directions

Place bananas in food processor with vanilla, lemon, and brown sugar and process until smooth.

1. Add mixture to cooked pie shells.
2. Top with strawberries, coconut, and pecan.

Serve immediately.

Ingredients

• One 15 oz. can of navy beans
• ½ cup elbow macaroni, cooked and drained
• 2 cups baby spinach, loosely packed
• 1 c. baby heirloom tomatoes or grape tomatoes, quartered
• 1 green onion sliced in thin diagonal cuts
• 1 celery stalk sliced in thin diagonal cuts
• 5 large fresh basil leaves cut in ribbons
• Additional basil leaves for garnish
• White Balsamic Vinaigrette Dressing
• 2 T. olive oil
• 2 t. white balsamic vinegar
• ½ garlic clove
• Salt and fresh black pepper to taste

Directions

1. Combine all ingredients in large bowl.
2. Toss with vinaigrette.
3. Garnish with additional basil.

Serve.

Ingredients

Filling

• 2 cups cooked sweet potatoes, cut into cubes
• 1/8 cup unsweetened almond milk
• 1/4 tsp. pumpkin pie spice
• 1/2 tsp. salt
• Fresh ground black pepper
• Juice of ½ lime

Gordita Shell

• 2 cups instant corn masa flour (recommended brand Maseca®)
• 1.5 cups water
• Salsa Topping
• 1 cup grape tomatoes
• 2 T. red onion diced
• 1 T. chopped cilantro
• Juice of ½ lime
• ¼ minced jalapeno, seeds removed
• Salt and pepper to taste

Directions

Filling

1. Blend first six ingredients in food processor until smooth and creamy, the consistency of mashed potatoes. Set aside.

Salsa Topping

1. Mix all ingredients in bowl until combined. Let sit while making shells.

Gordita Shells

1. Mix flour with water until a soft dough forms. Mix with hands, wetting hands with additional water if mixture is too dry. Dough should feel soft and pliable when ready.
2. Make small balls by hand and flatten to form small circular patties, about the size of a burger.
3. Heat each patty on a non-stick skillet on medium heat. No oil is necessary. Cook for four minutes on each side, then return to the first side and cook for another four minutes. Cut a slit half way on the side of each gordita and fill with sweet potato mixture.
4. Top generously with fresh salsa.

Serve immediately.

Ingredients

• 1.5 cup all-purpose flour
• 1 tsp baking powder
• 1 tsp baking soda
• ½ tsp salt
• 1 T. freshly ground flax meal (grind whole flax seeds in high speed blender, then measure 1 T.) mixed with 3 T. water, chilled in fridge for 15 minutes while preparing other ingredients.
• 3 ripe bananas
• ¾ c. agave nectar
• 1/3 c. cooked, mashed sweet potato
• ¼ c. chopped pecans (optional)
• Coconut oil (approximately ½ to 1 T.)
• Powdered sugar for garnish
• 12-cup muffin tin
• 1.5 cups fresh raspberries or raspberry preserve

Directions

1. Preheat oven to 375° degrees.
2. Mix flour, baking soda, baking powder, and salt in bowl until thoroughly incorporated. Set aside.
3. In a separate bowl, mix bananas, agave nectar, flax mixture, sweet potato, and pecans (if using) until thoroughly blended. Slowly add in flour mixture until all ingredients are incorporated.
4. Lightly oil 9 cups of a 12 cup muffin tin with coconut oil, just enough to keep muffins from sticking.
5. Evenly distribute mixture to 9 of the cups. The rest will remain empty.
6. Bake for 20 minutes at 375° degrees. Let muffins cool approximately 10 minutes. Sprinkle lightly with powdered sugar.
7. Serve with fruit preserves or fresh fruit.

Ingredients

Dressing

• 3 T. rice wine vinegar
• 2 T. tamarind paste
• 2 T. lime juice
• 1 T. soy sauce
• 1 t. toasted sesame oil
• 2 T. agave nectar
• 1 T. tightly packed fresh basil
• 1 T. tightly packed fresh mint
• 1 T. tightly packed fresh cilantro
• 1 garlic clove
• ½ c. cucumber diced with or without skin
• Salt to taste

Salad

• 1 cup kale chopped into bite-sized pieces
• ½ cup shredded purple cabbage
• ½ cup shredded carrot
• 1 green onion, cut on bias (save some cuts for garnish)
• 1 hothouse cucumber, cut into four long pieces lengthwise on mandolin for the “bowl” of the salad and chop the rest
• 1 handful chopped fresh cilantro
• 1 handful chopped fresh basil, plus additional for garnish
• 1 handful chopped fresh mint
• ½ T. black sesame seeds for garnish
• 4 thin lime slices for garnish
• 1 package baked tofu cut into 8 triangles (recommended brand House Foods)

Directions

1. Mix all dressing ingredients in blender until smooth.
2. Mix all salad ingredients (except lengthwise cucumber cuts) with ¾ of the dressing. Save the remaining dressing to garnish the plate.
3. Warm the tofu on a non-stick pan.
4. Drizzle the salad dressing on the plate.
5. Wrap the lengthwise cut cucumber in a circle and fill with ¼ of the salad mixture. Place two tofu slices and lime slice near the salad.  Garnish with additional basil, black sesame seeds and green onion.

Ingredients

• 12 ounces spaghetti, cooked, ½ cup cooking water reserved
• 1 small red onion, chopped finely
• 1 pound Beyond Beef, Beef Crumbles
• 1 cup tomato paste + 1 T agave nectar thoroughly mixed, then divided
• 3 T. Flax meal (freshly ground if possible)
• ¾ cup vegan parmesan cheese (recommended brand Go Veg)
• 1 slice Ciao Cheese (Creamy Original) cut in small dice or shreds
• 2 tablespoons vegetable broth or water
• 1 t. olive oil to grease pie pan
• Salt to taste
• 1 cup fresh basil leaves

Directions

1. Preheat oven to 350° F.
2. Thoroughly mix 3 T. flax meal with 9 T. water and put in fridge for 15 minutes. If possible, grind the flax meal by putting whole flax seeds in a high speed blender.
3. In a large skillet, sauté the red onion in the vegetable broth until soft. If it becomes too dry add a few more tablespoons of broth or pasta water.
4. Add beefy crumble mixture and ¾ cup of the tomato/agave mixture.
5. Add half the pasta water and stir well. Consistency will be thick and chunky.
6. In a large bowl, mix together the cooked spaghetti, flax mixture, and parmesan cheese and the remaining tomato paste mixture.
7. Grease a 9 or 10-inch pie pan with 1 t. olive oil. Spread half the beef crumble mixture over the bottom of the pan. Add the spaghetti mixture and press it down to level it. Top with the remaining meat mixture, then scatter the Ciao cheese on top.
8. Bake the pie in the oven for 30 minutes. Let sit 10 minutes. Cut into six wedges.
9. Serve with a green salad.

Ingredients

• 3 c. frozen strawberries
• 1 c. frozen beets
• 1 T. vegan protein powder
• 4. T. agave nectar
• 4 T. raw cacao nibs (plus extra for garnish), recommended brand Ojio
• 2 c. water
• 1 c. vegan coconut whipped topping (optional) (Recommended brand So Delicious Coco Whip)

Directions

1. Combine all ingredients except topping in high speed blender until smooth.
2. Top with whipped topping and extra cacao nibs.

Ingredients

• 1 pound box of orecchiette (resembles a small ear) pasta or small pasta shells
• 1 c. fresh flat-leaf parsley minced (from 3 bunches)
• 1/2 cup finely chopped fresh mint
• 1.5 cups grape tomatoes, cut in half
• 2 Persian cucumbers diced (any cucumber will do)
• 3 scallions, sliced thinly on bias

Dressing

• 1 T. olive oil
• Juice of 2 large lemons (1/2 cup)
• 3 garlic cloves
• 3 t. salt
• 1 t. fresh cracked black pepper

Directions

1. Cook pasta according to package directions. Do not overcook. Pasta should be firm to the bite. While pasta is cooking, make dressing.

Dressing

1. In blender, combine lemon juice, garlic cloves, salt, and pepper on medium high speed until thoroughly blended. While still blending, drizzle in olive oil. Continue to mix until dressing is fully blended.
2. Drain pasta. Toss with dressing and remaining ingredients and toss thoroughly. Serve at room temperature or chilled. This can be made the night before.

Ingredients

• 2 cups of Beyond Meat beefy crumbles
• 1 jar of Classico Tomato Basil Sauce (or any quality vegan pasta sauce)
• 1 package of precooked polenta (I use organic Ancient Harvest brand but you can use any brand)
• 4 T. vegan parmesan cheese (Go Veggie is my go-to brand for parmesan)
• Fresh basil for garnish

Directions

1. Cut polenta in 8 even slices (cut off the rounded ends first so all slices lay flat). You can toss the ends in a salad, soup, or other dish.
2. Saute the beef crumbles with sauce in a skillet until heated through.
3. Warm the slices of polenta on low to medium heat in another skillet, covered, until heated through. You can also warm them in the microwave (about 60-90 seconds depending on your microwave).
4. Place one slice of polenta on a plate with about 1/3 cup of the bolognese mixture. Top with another polenta slice and a spoonful of  mixture on top.  Add fresh basil on top. Garnish dish with additional sauce.
5. Serve 2 polenta stacks per person. Garnish with cheese and fresh ground black pepper. Serve with salad and bread.

Ingredients

• 1.5 c. flour
• 1 t. baking soda
• 1 t. baking powder
• ½ t. salt
• 1/3 c. cacao powder (you can also use cocoa powder)
• 1 Flax Egg (combine 1 T. fresh ground flaxseed with 3 T. water. Mix and put in fridge for 15 minutes. This serves as an egg substitute)
• 1/3 c. mashed sweet potato
• 3 ripe bananas
• 1 c. agave nectar (or maple syrup)
• 1/3 c. coconut milk (or any type of nut milk)
• 1 t. vanilla
• Powdered sugar for garnish

Directions

1. Mix flour, baking soda, baking powder, salt, and cacao powder until fully incorporated.
2. Mix remaining ingredients with mixer. Gradually add dry ingredient mixture in until fully incorporated. Do not over mix.
3. Grease 9 muffin tins (out of a 12 tin muffin pan) or pour into ungreased self-standing muffin papers. Bake at 375° F for 20 minutes or until toothpick piercing center of muffin comes out clean.
4. Sprinkle powdered sugar on top. Serve with fresh fruit.

Ingredients

• ½ cup quinoa (tri-colored, or other variety)
• 1 c. chopped cucumber (Persian cucumber is preferred but any will do)
• 1 stalk celery chopped
• 1 c. chopped red, yellow or green pepper (or a combination of all three)
• ½ cup chopped carrots
• 2 thinly sliced green onion
• 1 T. minced fresh mint
• 2 t. fresh basil, cut into thin ribbons
• 1 c. grape tomatoes for garnish
• 3 T. chopped hazelnuts, toasted in a shallow pan on low heat until brown and toasted

Dressing

• 2 T. balsamic vinegar
• 1 T. agave nectar
• 1 T. tablespoons lemon juice
• 1/2 teaspoon red pepper flakes
• 1/4 teaspoon sea salt
• 1 clove garlic

Directions

1. Combine ½ cup quinoa and 1 cup water. Bring to a boil. Cover, reduce heat to low, and simmer until tender, about 15 minutes. Drain thoroughly.
2. Combine all dressing ingredients in high speed blender until fully incorporated.
3. Toss all salad ingredients in a mixing bowl. Spoon quinoa into dishes and top with toasted nuts, grape tomatoes, fresh ground pepper, and fresh herbs.

Ingredients

• 2-3 heads of cauliflower ” any color ” purple, yellow, white, green, or a combination
• 4 cups of cooked brown rice
• 2-3 T. Olive oil
• Salt & fresh cracked pepper
• ½ c. balsamic Vinegar
• 4 cups cooked brown rice or other grain

Directions

1. Cut florets off of cauliflower. Store remaining cauliflower for soup stock. Drizzle olive oil, salt, and pepper on florets and cook in oven at 350° for 20 minutes or until cauliflower is brown and fork tender but not mushy.
2. Heat balsamic vinegar in shallow pan until reduced by half.
3. Serve florets on top of brown rice and drizzle additional olive oil and balsamic reduction on the plate. Add additional salt and pepper to taste if desired.

Ingredients

• 1 large ruby red grapefruit, peeled, then cut into sections (cut the fruit out between the membranes that separate each section)
• 1 avocado, pitted, sliced ¼ inch thick
• 1 Asian pear, core removed, sliced ¼ inch thick
• ½ cup sunflower sprouts or any greens for garnish
• ½ T. black sesame seeds for garnish

Dressing

• 1 t. toasted sesame oil
• 2 t. rice vinegar
• 2 t. agave nectar
• 1 t. grated fresh ginger
  Salt to taste

Directions

1. Mix dressing ingredients & set aside.
2. Arrange the avocado, grapefruit, and pear rotating with alternate slices.
3. Drizzle with dressing and garnish with greens and sesame seeds.
4. Serve.

Ingredients

• 1.5 c Heart Healthy Bisquick
• ½ c. almond milk
• 3 T. olive oil
• 1 flax egg (mix 3 T. water with 1 T. ground flax meal, refrigerate for 15 minutes. You can grind whole flax seeds in your coffee grinder or high speed blender)
• ½ c. broccoli, steamed, drained, patted dry and finely chopped
• ½ c. shredded vegan cheddar cheese + additional for garnish (recommended brand Dayia)
• ¼ c. nutritional yeast
• ½ c. mashed sweet potato (steam or bake the potato, then mash the flex removing all lumps)
• ¼ t. onion powder
• ¼ t. salt

Directions

1. Mix milk, oil, sweet potatoes, nutritional yeast, flax egg, and salt until fully incorporated in mixer. Add Bisquick➢ brand and continue to blend until fully incorporated. Remove from mixer and mix in broccoli and cheese shreds by hand until fully incorporated.
2. Use an ice cream scoop to fill 10 tins of a 12 tin pan to make the muffins a little larger. Top with a small pinch of additional cheese shreds.
3. Heat oven to 400° degrees F. Cook 10-12 minutes or until muffins are golden brown. Allow to cook for five minutes.
4. Sprinkle with paprika to garnish. Serve warm with a garden salad.

Ingredients

• 1 head butter lettuce, leaves removed, cleaned and patted dry. Remove ends.
• 4 cups Beyond Meat® Beefy Crumbles
• 1 can water chestnuts, drained and diced
• 1 T. oil
• 1 bunch green onions, mince white part and cut green part in diagonal cut for topping

Toppings

• 1 carrot shredded
• 1 cup chopped cilantro
• 1 cup raw bean sprouts
• Green onion (green part only, sliced diagonally)
• ½ cup chopped salted, roasted cashews
• Sesame seeds (black or white)

Sauce

• 1/3 c. soy sauce
• ½ c. + 2 T. agave nectar
• ¼ c. almond butter
• 4 t. rice wine vinegar
• 3 garlic cloves, crushed
• 2 t. toasted sesame oil
• 2 t. chili oil
• ¾ t. fresh grated ginger

Directions

1. First make the sauce by mixing soy sauce, almond butter, and agave nectar until fully incorporated. Add agave, vinegar, garlic, sesame oil, and chili oil. Set aside.
2. Heat the white part of the green onion in 1 T. olive oil. Add beefy crumbles. If mixture gets too dry, add water. You can also use vegetable broth. Once mixture is fully incorporated, add half the sauce and mix through until fully incorporated.
3. Fill lettuce leaves with beefy crumble mixture. Top with toppings as desired. Drizzle with additional sauce if desired.
4. Serve.

Ingredients

• 2 cups rolled oats, uncooked
• ½ c. coarsely chopped pecans
• ½ c. dried cranberries
• ¼ c. pumpkin seeds
• ¼ c. pistachios
• ½ c. dried unsweetened coconut
• ½ tsp. vanilla extract
• 1/8 tsp. sea salt
• 4 c. of coconut milk (recommended brand So Delicious)
• 2 c. fresh blueberries

Directions

1. Mix all ingredients except milk and blueberries in large bowl until fully incorporated.
2. Place mixture into four bowls. Pour 1 c. of milk over mixture in each bowl.
3. Let sit 3-5 minutes, until oats become tender.
4. Top with blueberries and serve.

Ingredients

Sliders

• 1 t. olive oil
• 4 c. Beyond Meat® beefy crumbles
• 1.5 c. shallot, diced small
• 1.5 c. red bell pepper, stem and seeds removed and discarded, diced small
• ¼ t. garlic powder
• 3 T. brown sugar
• 1 c. catsup (recommended brand Annie’s)
• 2 T. balsamic vinegar
• ¾ T. salt
• Fresh ground black pepper
• 15 slider rolls (any brand that’s vegan)

Slaw

• 2 c. finely sliced green cabbage
• 2. c. finely sliced red cabbage
• 1 c. finely sliced red onion
• 1 c. carrot, finely julienned
• 1 c. chopped fresh cilantro, stems discarded (about one bunch)
• Juice of 1 lime
• ½ T. celery seeds
• Salt and fresh cracked black pepper to taste

Directions

1. Mix all slaw ingredients and set aside.
2. Heat 1 T. oil in frying pan. Add red pepper and shallots and sauté until softened, 3-5 minutes. Add remaining ingredients and cook on low to medium heat until fully incorporated and warm.
3. Place 1/3 cup of Beyond Meat mixture on top of slider roll. Top with slaw.
4. Serves 5, with 3 sliders per person.

Ingredients

• 1 T. olive oil
• 1 c. white onion, diced
• 2 celery stalks, diced
• 1 large carrot, diced
• 2 c. baby spinach leaves, stems removed, loosely packed
• ¾ c. “acini de pepe” pasta (small, granular pasta ” if you cannot find this, Israeli couscous is a good substitute)
• 8 c. vegetable broth
• 1 package Field Roast
• Italian Sausage, case removed, sliced at angle
• Vegan Parmesan cheese (Recommended brand, Go Veggie!)

Directions

1. Sauté celery, onion, and carrot in 1 T. olive oil until softened, 3-5 minutes.
2. Add broth and bring to boil. Add pasta and reduce heat to medium. Cook according to package directions (about 8 minutes). When pasta is cooked, add sausage slices and spinach and stir until wilted, a few minutes.
3. Sausage slices should be heated through and do not have to be cooked.
4. Serve immediately and garnish with vegan Parmesan cheese.

Ingredients

• 2 1/2 cups whole-wheat pastry flour
• 1/2 cup chopped dates
• 1 teaspoon vanilla extract
• 1 tablespoon vinegar (such as apple cider vinegar)
• 1 cup soy or other nondairy milk
• 1/2 cup sugar (preferably raw or turbinado)
• 2 ripe bananas, mashed (about 1 cup)
• 1/4 teaspoon salt
• 1/2 teaspoon baking soda
• vegetable oil spray

Directions

1. Preheat oven to 375° degrees F.
2. In a small mixing bowl, stir together flour, baking soda, and salt.
3. In a larger bowl, combine bananas, sugar, nondairy milk, vinegar, and vanilla. Mix thoroughly. Add flour mixture and stir just to mix. Stir in dates. Fill the vegetable oil sprayed muffin cups 3/4 full. Bake for about 25 minutes until muffin tops spring back when lightly touched and a toothpick inserted in center of a muffin comes out clean.
4. Store in a covered container in the refrigerator, Banana Date Muffins will keep for up to 3 days. If longer storage is needed, place muffins in a covered container in the freezer for up to 1 month. Defrost at room temperature or use a microwave.

Ingredients

• 2 cups dry bow tie (farfalle) pasta (other small pasta can be used as well)
• 6 sun-dried tomatoes
• 1/2 cup boiling water
• 1/2 cup finely chopped green onions
• 1/2 red bell pepper, seeded and diced
• 1 15-ounce can of artichoke hearts, drained and quartered
• 1/4 cup finely chopped fresh parsley
• 1/4 cup chopped fresh basil
• 1 15-ounce can dark kidney beans, drained
• 1 cup fat-free Italian salad dressing

Directions

1. Cook pasta according to package directions. Rinse with cold water, drain, and place in a large bowl.
2. Soften tomatoes by soaking them in 1/2 cup boiling water for 10 to 15 minutes. Drain and chop. Add to pasta along with remaining ingredients.
3. Toss to mix. Serve.

Ingredients

• 8 whole wheat tortillas
• 1 cup roasted red pepper hummus
• 4 carrots, grated
• 8 lettuce leaves, 1 cup baby spinach leaves, or 1 5-ounce container sprouts

Directions

1. Spread hummus or bean spread thinly on tortillas. Next, add carrots, lettuce, spinach, or sprouts. Roll up each tortilla and secure with 5 evenly placed toothpicks. Slice into 5 individual rolls per tortilla (one toothpick per roll).
2. Prior to serving, allow rolls to reach room temperature for the best flavor. Consume rolls within one day, as the tortillas and lettuce can become soggy.

Ingredients

• Coconut oil
• 4 slices of quality bread
• 4 T. Almond butter (or your preferred nut butter)
• 4 T. quality raspberry
  preserves
• Powdered sugar
• Berries and mint leaves for garnish (optional)

Directions

1. Brush just enough coconut oil on a waffle iron to coat it.
2. Make two almond butter and jelly sandwiches the same way you would make a standard PB&J. Put each sandwich in the waffle iron, one at a time.
3. Heat until the bread is golden brown. You can cut the edges of the bread off or leave on, depending on your preference. Sprinkle with powdered sugar and garnish with berries. Serve warm.

Ingredients

• 16 oz. canned white or lima beans, drained and rinsed
• 1 T. olive oil
• 1 c. chopped onion
• 1 c. chopped carrot (about one large carrot)
• ½ c. diced celery
• 2 cloves garlic, minced
• 6 c. vegetable broth
• 1-28 oz. can of diced tomatoes
• ½ c. elbow macaroni or other small pasta
• 2 sprigs rosemary
• 2 bay leaves
• Vegan Parmesan (recommended brand Go Veggie!)

Directions

1. Heat 1 T. olive oil in soup pot on medium heat. Add onion, celery, and carrot and saute until softened, about five minutes.
2. Reduce heat to low and add garlic, saute an additional 2 minutes.
3. Add vegetable broth, rosemary sprig, bay leaves, and bring to boil.
4. When broth is boiling add pasta. Cook until pasta is al dente (firm to the bite). Add beans and stir until heated through. Remove and discard rosemary and bay leaves.
5. Serve immediately, topped with parmesan.

Ingredients

Dressing

• 1 c. canned pumpkin
• ¼ c. + 2T. olive oil
• 1 garlic clove
• 5 T. balsamic vinegar
• 1 T agave nectar (or real maple syrup)
• 1/8 t. pumpkin pie spice
• 4-5 grinds of fresh black peppercorns
• ¼ t. salt or to taste

Salad

• 1 small head radicchio (about 8 oz.), torn or cut into bite sized piece ” reserve some of the leaves for garnish
• 1 small head frisee lettuce (about 10 oz.), cut into bite-sized pieces, reserve some of the long leaves for garnish
• 1 stalk celery, diced
• 1 head gold cauliflower, florets only (you can use the remainder of the cauliflower for soup stock)
• 4 T. walnuts, chopped
• 4 T. pumpkin seeds, shelled
• 4 dates, pitted and diced into small pieces
• 1 red Bartlett pear (or any pear in season), cut into thin slices

Directions

Dressing

1. Combine all ingredients except oil in blender. When fully blended, drizzle olive oil in slowly until fully incorporated. Serving size 1-2 T. per person. Save the rest in the fridge for up to one week.

Salad

1. Drizzle 1-2 T. of dressing on each plate using a spoon or squeeze bottle. Arrange the radicchio leaves and longer pieces of frieze on the plate. Mix the remaining ingredients except pumpkin seeds in a blow without dressing, to fully incorporate.
2. Add the ingredients to the plate and garnish with pumpkin seeds.

Ingredients

• ¾ cup pecan halves
• 1/8 t. salt (or more to taste)
• ½ c. dried apricots
• 3 t. liquid coconut oil
• 3 c. pear diced small (about 4 pears)
• 3 T. agave nectar (or maple syrup)
• ¼ t. vanilla
• Whole nutmeg

Directions

1. In small food processor, mix pecans and salt until coarsely chopped. Add apricots and coconut oil, and mix until sticky ” this will form the “crumble.” Divide in two portions, one for each serving, and set aside.
2. Using a peeler, peel skin from pears (you can leave the skin on if desired). If you do peel the pear, you can save the peels for a smoothie because they contain flavor and fiber.
3. Dice the pear into small cubes about ¼” square. Separate into two portions, one for each serving. Gently mix the pear with the agave nectar, vanilla, and a sprinkle of fresh grated nutmeg.
4. If you have a ring mold, alternate layers by placing one of the portions of pecan mixture at the bottom of the mold, pressing firmly to form a “crust.” Add a layer of pears from the single portion, add a layer of crumble, a second layer of pears, and a final topping of crumble. If you do not have a ring mold, simply place the crumble on the plate and layer loosely, alternating with pear and crumble, ending with a top layer of crumble. Repeat the process to form the second serving, layering crumble and pear.

Ingredients

• 1 T. olive oil
• ¾ c. chopped onion
• 3 cloves garlic, minced
• 1 28-ounce can diced tomatoes
• 2 bay leaves
• 2 t. dried basil
• 1 t. salt
• 5-10 grinds of fresh black pepper
• 1-2 pinches red pepper flakes
• 1 t. agave nectar or maple syrup (optional)
• ½ c. fresh basil, cut into ribbons
• 16 oz. dried pasta ” any style ” check the label to make sure it does not contain dairy

Directions

1. Heat the olive oil on medium heat. Add onion and cook until translucent, about five minutes. Lower heat and add garlic, being sure not to burn the garlic as it will cause bitterness. Add tomatoes and bay leaf and increase temperature again until simmering. Keep simmering for 20 minutes. Sauce will reduce a bit. If you find the tomato to be too bitter for your taste, add a shredded carrot to add sweetness and reduce the bitterness. You can also add a touch of agave nectar if you like a sweeter sauce.
2. The sauce will be thick and chunky. You can leave it this way, or if you prefer a smoother sauce, use an immersion blender or regular blender to pulse the sauce until it is the desired thickness.
3. Cook pasta according to package directions ” add some salt to the water once it is boiling. Drain pasta (do not rinse with water ” you want the starchiness of the pasta to help the sauce “stick” to it). Top with pasta sauce and mix. Add fresh basil ribbons on top and serve immediately.

Ingredients

• 1 cucumber cut into half-inch sliced and halved. I like to use English cucumbers but you can use the standard cuke. Many people omit the seeds, but I keep them in.
• 4 heirloom tomatoes, chopped into 1 inch squares or grape heirloom tomatoes sliced in half lengthwise
• ½ red onion, thinly sliced
• ½ loaf (about four cups) of stale crusty, hearty Italian bread or sourdough bread cut into 1 inch cubes. If the bread is not stale, heat in the oven at 300 degrees until dry but not toasted, about 15 minutes.
• 1 c. fresh basil, cut into ribbons, or use tiny basil leaves directly from the plant if you have one
• ½ c. Balsamic vinegar
• 3 T. olive oil
• Salt & pepper to taste
• 2-3 crushed garlic cloves

Directions

1. Combine vinegar, garlic, and oil in a food processor or whisk by hand until thoroughly incorporated. Add salt and pepper to taste. Set aside.
2. Fill mixing bowl with tomatoes, bread, onion, and cucumbers. Add dressing and toss thoroughly making sure bread cubes are coated. Let sit for one hour, mix occasionally to ensure the dressing is being absorbed evenly throughout.
3. After one hour, add basil, toss again, and serve. This can be eaten as a main salad or a side dish.

 Ingredients

• 2 large heads of broccoli
• 1 lb. large pasta shells
• 2 large cloves of garlic, minced
• 4 T. olive oil
• Salt & pepper to taste
• Vegan parmesan cheese (optional)

Directions

1. Bring 4-6 quarts of water to boil. Add salt to taste and boil pasta shells until firm to the bite.
2. Remove thick stems from broccoli and discard or save for stock. Cut florets into bite-sized pieces. Rinse thoroughly and pat dry.
3. In a large bowl, drizzle olive oil on broccoli with ¼ tsp. salt. When fully coated, saute in large pot over medium heat for approximately 2 minutes until broccoli is bright green and crisp.
4. Drain the pasta, reserving one cup of pasta water.
5. Lower the heat on the broccoli to low. Add pasta water, garlic, and pasta shells and continue to stir for 2-3 minutes until fully incorporated. Add salt and pepper to taste.
6. Ladle mixture into four bowls.
7. Sprinkle with vegan parmesan cheese (optional).

 Ingredients

• 2 carrots, peeled & diced
• 1 stalk celery sliced in 1/8 inch pieces
• 1 garlic clove, minced
• 1 large shallot, minced
• 1 T. olive oil
• 1 28 ounce can of crushed tomatoes
• 2 cans of water (use the empty tomato can)
• 3 cups kale, stems removed, cut into bite-sized pieces
• 1 yam peeled and cut into 1/4 inch cubes
• 1 bay leaf
• 1/2 c. elbow macaroni (made from corn, gluten free)
• 1 can Navy beans rinsed thoroughly; or cook 3/4 cup of the dried version
• 1 t. salt
• 1/2 t. pumpkin pie spice
• 3-5 grinds of fresh black peppercorns
• 6 T. pumpkin seeds
• lemon for garnish (optional)

Directions

1. Heat olive oil in large soup pot on low. Saute carrots, celery, garlic and shallot until soft about 3-4 minutes.
2. Add canned tomatoes, water and bay leaf. Bring to a boil.
3. Add kale and yam. Reduce heat to medium, keeping a slow boil. Cook for an additional ten minutes, until yam is tender.
4. Add pasta and cook for an additional ten minutes until pasta is tender.
5. Add beans, salt, pepper and pumpkin pie spice. Heat 1-2 minutes until fully incorporated and beans are heated through.
6. Discard bay leaf and serve. Top each bowl with 1 T. pumpkin seeds and a half-slice of lemon.

 Ingredients

• 12 cups mixed greens
• 3 cups cooked bowtie pasta
• ¾ cup sliced avocado
• 1.5 cups sliced strawberries, blueberries or a combination of both
• 1.5 cups sliced purple cabbage
• 1.5 cups sugar snap peas
• 1 c. balsamic vinegar
• 3 cups garbanzo beans (from can, thoroughly rinsed and drained); or cook 2.25 cups of the dried version
• 1.5 cups watercress

Directions

1. Mix all ingredients except avocado in large bowl and toss.
2. Arrange on six plates, with avocado on top.
3. Drizzle each plate with balsamic vinegar.

 Ingredients

• 6 frozen bananas
• 6 cups blackberries
• 6 cups raspberries
• 6 cups almond milk
• 12 T. ground flax meal

Directions

1. Mix all ingredients in blender until fully incorporated. Yields 6 – 20 oz. smoothies.

 Ingredients

• 1/4 cup vegetable broth
• 1 onion, chopped
• 2 large garlic cloves, pressed or minced
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1 cup dry (uncooked) red lentils (3 cups cooked)
• 1 bay leaf
• 2 cups water
• Juice of 1 lemon
• Two 24-ounce cans chopped tomatoes (preferably fire-roasted), undrained, or 6 cups freshly chopped tomatoes plus 1 cup tomato juice
• 1 1/2 cups quartered artichoke hearts (one 9-ounce frozen package or one 15-ounce can)
• 1/4 teaspoon crushed red pepper (optional)
• 1/4 teaspoon salt, or to taste
• 1/4 teaspoon black pepper, or to taste

Directions

1. Heat broth in a large saucepan.
2. Add onion and sauté on medium heat for about 5 minutes, until golden.
3. Add garlic, cumin, and coriander and cook for 2 minutes, stirring frequently.
4. Add dried lentils, bay leaf, and water to pan and bring to a boil.
5. Lower heat and add lemon juice, tomatoes and their liquid, artichokes, and crushed red pepper (if using).
6. Simmer for about 20 minutes, until the lentils are tender.
7. Remove and discard the bay leaf.
8. Add salt and black pepper, or to taste.

 Ingredients

• 1/4 cup barley
• 6 cups vegetable broth
• 6 cups Swiss chard, rinsed thoroughly, stems discarded for compost and chopped into bite sized pieces
• 1 can black beans, drained and rinsed thoroughly; or cook 3/4 cup of the dried version
• 1 large carrot cut into thin slices
• ¼ cup shallot minced
• 2 garlic cloves, minced
• Juice of 1 lemon
• ¼ cup chopped cilantro
• ½ tablespoon salt
• Fresh ground pepper to taste

Directions

1. Bring barley and vegetable broth to boil in soup pot, about 5 minutes.
2. Reduce heat and simmer until barley is tender, about 30 minutes.
3. Add Swiss Chard, beans, shallot, garlic, lemon juice and carrot slices. Cook for an additional 20 minutes until vegetables are tender.
4. Just before serving, stir in the cilantro, salt and pepper.

 Ingredients

• 2 T. olive oil
• 1 c. diced red onion
• 2 c. diced green pepper (stems and seeds discarded)
• 6 corn tortillas, cut into triangular shapes (stack tortillas, cut in half, then quarters, then eighths to form 8 triangles each)
• 2-12 oz. packages extra firm tofu, crumbled into large bite-sized pieces
• 4 c. purple miniature potatoes, sliced thin and boiled until soft (you can use any potato, but these were chosen for the color)
• 2 c. sliced mushrooms
• 2 garlic cloves, minced
• 2 c. grape tomatoes, quartered
• 2 T. lemon
• 2 T. powdered mustard
• Salt and pepper to taste
• 1 c. chopped cilantro leaves (stems removed and discarded)
• 3 limes, halved
• 2 avocados, sliced
• Bottled Hot Sauce, any brand (optional)

Directions

1. Heat olive oil in large skillet.
2. Sauté red onion and green pepper in oil until soft.
3. Add tortillas and sauté until soft and starting to brown.
4. Add tofu, potatoes, mushrooms, garlic, tomatoes, lemon, and mustard powder.
5. Heat through until warm about 2 minutes.
6. Add salt and pepper to taste.
7. Just before serving, add chopped cilantro.
8. Serve with sliced avocado and lime wedges and hot sauce.
9. Sprinkle with lime juice and hot sauce (optional) and enjoy.