1 cup dry oatmeal
1/2 cup ground golden Flaxseed
2/3 cup coconut flakes
1/3 cup ground dates
1 Tbsp. chia seeds
1/2 cup vegan chocolate chips
1 tsp. pure vanilla extract
1/2 cup peanut butter
1/4 cup maple syrup
Add all ingredients to food processor and mix well. Roll into balls about 1" diameter. Refrigerate until well chilled. Enjoy!
(Will keep for 7-10 days in the refrigerator.)
1/3 cup sliced almonds
16 oz. Fresh or frozen green beans
3 cloves crushed garlic
Salt & Pepper to Taste
Preheat a dry frying pan to medium heat then add almonds. Toast almonds for 3-5 minutes, keeping them moving continuously, then set them aside.
Place green beans and garlic in pan and sauté over medium heat for 5-7 minutes, or until desired firmness. Add water if needed.
Salt and pepper to taste. Stir almonds into green beans, serve and enjoy.
4 1/2 C water
1/2 C Braggs Aminos
1 1/2 TBSP onion powder
1 tsp poultry seasoning
4 1/2 TBSP nutritional yeast flakes
1 1/2 TBSP garlic powder
1 1/2 TBSP Italian seasoning
1 1/2 TBSP parsley
1 1/2 TBSP dried onion
1 1/2 TBSP vegan beef-style seasoning
Combine in a kettle and bring to boil.
4 1/2 C quick oats
4 1/2 TBSP coconut milk
1 1/2 TBSP pure maple syrup
Add to mixture in kettle and cook 5-10 minutes.
3/4 C finely chopped pecans (not recommended for those reversing CVD)
12 oz firm tofu
½ C finely chopped onion
Take off heat and add nut meal and tofu. Mix well, refrigerate for 1-2 hours or until you’re ready to form into patties.
Bake in oven at 350°F for 20 mins on each side. Makes 17 medium sized burgers.
*They do shrink a little as they bake, so make them a little bigger than the size of the buns!
1 1/2 cups old-fashioned oats
1 1/4 cups crispy brown rice cereal
1/2 cup walnuts, coarsely chopped
1/4 cup raw pumpkin seeds
1/4 cup flaked coconut
1/4 cup chopped dates
1/4 cup dried cranberries
3/4 tsp. cinnamon
1/4 tsp. salt
1/2 cup brown rice syrup
1/4 cup creamy natural peanut butter
1 1/2 tsp. vanilla extract
Preheat oven to 325° F.
Combine oats, brown rice cereal, walnuts, pumpkin seeds, cranberries, dates, cinnamon and salt in a large bowl and set aside.
Stir together brown rice syrup and peanut butter in a small saucepan. Heat over medium heat until mixture softens and bubbles slightly.
Remove from heat and stir in vanilla.
Pour syrup mixture over oat mixture and stir until well combined. (It should be very thick.)
Spread mixture in a 9x9 pan, lined with parchment paper. Press down on mixture with the back of a wooden spoon to even out. Alternatively, you may lightly wet hands and use them to press the mixture.
Place in oven and bake for 15 minutes.
Remove from pan using the parchment paper to lift it out. Let it cool for a few minutes.
Slice into bars with a serrated knife.
When totally cool, either serve, or wrap bars individually in plastic wrap and store in the refrigerator for up to 2 weeks, or in the freezer for one month.
1 cup cauliflower
1 cup mushrooms
1/2 cup ground walnuts (walnut meal)
1/2 cup finely chopped onion
1/2 cup finely chopped red bell pepper
4-5 oz. fresh or canned dices green chilies
8 oz. can petite diced tomatoes, drained
1/2 cup ketchup
1/4 cup tomato paste
2 tbsp molasses or pure maple syrup
1-2 tsp mustard
1/2 tsp paprika
1/4 tsp garlic powder
1 tsp chili powder (or more)
1/8 tsp cayenne pepper (optional)
1/2 tbsp soy sauce (or more)
Pulse cauliflower and mushrooms in a food processor until coarsely ground.
Mix in the ground walnuts and set mixture aside.
Sauté onion, red pepper and diced green chilis in a large pan.
Add all ingredients to the sautéed mixture and simmer for 30 minutes.
Makes 8 servings (1/2 cup each)
4-6 Corn Tortillas
1 Lime, juiced
1/2 tsp Fine Salt (optional)
Preheat oven to 350°f. Cut tortillas into quarters and lay them on a baking sheet lined with parchment paper. Use a small spray bottle to spray the chips liberally with lime juice, then sprinkle them with a light dusting of salt (Can use an electric coffee grinder to grind the salt into a fine powder). Bake for 10-15 minutes or until chips are crispy.
12 oz. Tofu
1 tsp dry mustard
1 tsp onion powder
1/2 tsp garlic powder
3/4 tsp salt
3 Tbsp red wine vinegar
1 Tbsp pure maple syrup
Add all ingredients into blender or food processor and mix until smooth.
1 cup cooked quinoa
2 cups fresh spinach
1 cup black beans
1/3 cup chopped yellow pepper
1/3 cup diced tomatoes
1/2 avocado
1/3 cup shredded carrot
Dressing:
1 chopped red bell pepper
1 juiced lemon
1/4 cup fresh cilantro
1/2 tsp salt
1/2 tsp pepper
2 tbsp tahini
1-2 cloves of fresh garlic
Simply stack all your Buddha Bowl ingredients in a large bowl.
Dressing: Add all ingredients to a blender and blend to desired consistency, then pour over your bowl.
The beauty of the Buddha Bowl is that it's so simple. Feel free to experiment and have fun with it.
16 oz. cooked brown rice pasta
2-4 green onions, diced
1 avocado, diced
1 orange bell pepper, diced
1/2 cup black olives, sliced
1/3 cup chopped sun-dried tomatoes, packed
Dressing:
5 tbsp balsamic vinegar
2 tbsp maple syrup
2-4 cloves garlic, minced or pressed
2 tsp dried basil, or 4 tsp chopped fresh basil
2 tsp onion powder
Cook pasta according to directions on package, then let it cool.
Whisk together all dressing ingredients. Mix vegetables separately, then pour dressing over and stir to combine. Gently stir in pasta until evenly distributed.
2 cups very warm water
1/3 cup pure maple syrup
4 cups whole wheat flour
3 tbsp vital wheat gluten
2 tbsp ground flax seed
1 1/2 tsp salt
1 1/2 tbsp dry active yeast
Add all ingredients to a bread maker and use the knead only setting.
If you don't have a bread maker, you can form the dough using a mixer, or by hand. Knead the dough until it is soft and smooth. Cover the dough and allow it to rise in a warm place for about an hour.
Once the dough has raised, remove it from your bread maker or mixing bowl and form it into a loaf. Place the loaf into a loaf pan lightly sprayed with cooking spray. Cover the loaf pan and let it raise for about 15 minutes while preheating the oven.
Bake at 350° for 30 minutes.
1 1/2 Cups Cold Water
1 Small Golden Delicious apple - quartered
1 Celery stalk cut into chunks
1/2 Small zucchini
1/8 cup Fresh parsley
1 tbsp Ground flax seed
1 1/2 cups Packed fresh spinach or 1 cup frozen spinach
1 1/2 cups Packed fresh kale or 1 cup frozen kale
3/4 cup Frozen pineapple - unsweetened
1 frozen banana
Add all ingredients to a high speed blender and blend until smooth.
16 oz. Brussels sprouts
2 Tbsp. balsamic vinegar
1 tsp. onion powder
1/2 tsp. garlic powder
salt (optional)
pepper to taste
Stir together balsamic vinegar, onion powder and garlic powder. Pour over Brussels sprouts and stir to cover. Spread on baking dish lined with parchment paper. Sprinkle on salt and pepper to taste. Bake at 400 degrees for 16-18 minutes or until they start to look charred.
4 cups water
1/2 tsp salt (optional)
2 cups old fashioned oats
1 cup millet
1 cup chopped dates
1 cup chopped mangos
Bring water and salt to a boil. Add the millet, old fashioned oats and dates. Let simmer for 5 minutes. Stir in the mango. Let simmer for another 5 minutes.
Serve with extra fruit and your favorite plant based milk if desired.
1 cup Frank's cayenne pepper sauce
2 tsp. maple syrup
1 1/2 tsp. garlic powder
1/2 tsp. ground black pepper
1/2 tsp. cayenne pepper
1/2 tsp. vegan Worcestershire sauce
Add all ingredients to blender. Blend until smooth. Store in refrigerator. Keeps up to a month.
2 cups peanut-butter
2 cups date or coconut sugar
1.5 tsp. vanilla extract
3 tbsp. molasses
2 cups oat flour
1/4 tsp. salt
1/2 cup water
3/4 - 1 cup vegan chocolate chips
Mix all ingredients (except chocolate chips) together in a stand mixer until just incorporated. Stir in chocolate chips, if using.
Roll by spoonfuls into balls, and place on parchment paper lined cookie sheet.
Use a fork to press, making an X pattern on semi-flattened cookies.
Bake for 8-9 minutes in a 350 degree oven.
1 1/2 cups cornmeal
2 1/2 cups whole wheat flour
2/3 cup maple syrup
1 tsp. salt
2 tbsp. baking powder
2/3 cup applesauce
1/2 cup almond milk
1 can coconut milk (not low fat)
Pour into 13 x 9 pan. Can cut parchment paper to cover the bottom to remove easily. Alternately, you can lightly spray pan with cooking spray.
Bake in oven for 35 minutes at 350°. It is perfect when a toothpick inserted into the center comes out clean.
2 1/2 - 3 cups White Whole Wheat flour (or other whole grain)
1/2 cup Vital Wheat Gluten flour
3 Tbsp. Pure Maple Syrup
2 tsp. Salt
4 tsp. Active dry yeast
5 tsp. dried Rosemary
2 Tbsp. roasted garlic (no oil when roasting)
1/4 cup Millet
2 Tbsp. Golden Flaxseed
1 1/2 cups very hot tap water
Put yeast in mixing bowl and add all other ingredients, adding hot water last. Mix/Knead only adding enough flour to make a very soft, but not sticky dough. Place back in bowl and let rise for 45 minutes in a warm place. Remove dough and shape into rolls or a loaf and place on a baking sheet/baking dish lined with parchment paper dusted with cornmeal, cover and put in a warm place to rise for 45 minutes. Heat oven to 400 degrees. Bake rolls 16-18 minutes (depending on size) or until nicely browned.
1 16 oz. block of tofu
1 cup cooked brown rice
2 cups 100% whole wheat soft bread crumbs
1 cup finely chopped pecans or walnuts
1/2 cup quick oats
1/2 onion finely chopped and sauté until soft in 2/3 cup water
1/4 cup nutritional yeast flakes
1/2 tsp. sage
1 tsp. garlic powder
2 tsp. onion powder
1 tsp. basil
2 tsp. McKay's chicken-like (vegan) seasoning
Mix all ingredients together and mash or knead thoroughly with hands or in a mixer. Roll into balls about the size of walnuts and place on sprayed cookie sheet or cover in parchment paper. Bake at 350°F for about 30 minutes. Allow to cool. Can use a freezer bag (freezes well).
2 Tbsp active dry yeast
1/4 tsp maple syrup
2 cups lukewarm water
1/4 cup applesauce
1 scant Tbsp sea salt
2 Tbsp dried minced onion
2 cups whole wheat flour
2 1/2-3 cups white whole wheat flour
Dissolve yeast and syrup in 1/2 cup of the lukewarm water and let sit for 10 minutes to proof.
Place the minced onions in another 1/2 cup of lukewarm water until ready to use.
After 10 minutes, add the remaining water, rehydrated onions in water, applesauce and salt and mix well.
Stir in the whole wheat flour one cup at a time; fold in 2 cups of the white whole wheat flour then add just enough flour gradually as you are mixing (or kneading by hand) until the dough is smooth and elastic and no longer sticky. Shape into a ball, place in a bowl, cover with a cloth and let rise until doubled in bulk, approximately 60-90 minutes.
Punch down dough and turn it out onto a floured surface. Knead 3-4 times, then divide into 8-10 equal pieces. Shape each piece into a ball and let rest for 10 minutes. Starting with the first ball you shaped, flatten each ball with a rolling pin to about 1/8 in thick. Preheat oven to 500° and if using baking stones- place the stones in the oven during the preheat as well. If using metal baking sheets, spray with a bit of cooking spray and dust with cornmeal then place the flattened pitas on the sheet. Let rest until oven is heated. Place filled baking sheets on the middle rack of the oven and bake for 5 minutes without opening. Remove from oven if they are beginning to brown, but if they still smell a bit yeasty - leave for another 2-3 minutes. Cool on racks, then fill with your favorite sandwich fillings or cut into wedges, season, bake and serve with Hummus. To store wrap well. Keep at room temperature if they will be eaten soon, or refrigerate/freeze.
1 cup vegetable broth
3/4 cup quinoa
1 - 15 oz. can black beans, drained and rinsed
1 - 14.5 oz can fire-roasted diced tomatoes (undrained)
1 cup corn kernels
3 cloves garlic, minced
1 medium Jalapeño, diced (or to taste)
2 tsp. onion powder
1 1/2 tsp. chili powder
1 tsp. cumin
1/2 tsp. salt
1/2 tsp. pepper
1 avocado, peeled and sliced
Juice of one lime
Add all ingredients (except avocado and lime juice) to a large skillet with a lid. Bring to a simmer over medium heat. Cook covered for 20 minutes, stirring halfway through. Just before serving lay avocado slices on top, and squeeze lime juice over.
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