Saturday, October 19, 2019

Dal Curry

Dal is Indian Lentils, and there are about 100 different varieties.  Find them at the Indian Grocery store.

  • 1 cup dal (i change it up)
  • 4 cups water
  • 1 can diced tomatoes (or you can use other vegetables.  I have also used squash and cabbage)
  • Frozen or fresh onion (I don’t like a lot, so i just use a spoonful)
  • Garlic (to taste)
  • 6-8 Curry Leaves (I’ve also used basil leaves)
  • 1 tbsp ginger
  • 1/2 tsp ground cumin
  • 1/2 tsp turmeric
  • 1/2 tsp garam masala
  • 1/2 tsp salt
  • Cayenne powder
I use my MultiPot to prepare this, but any pressure cooker should work.
1.  Soak dal for several hours or over night prior to making this recipe.
2.  Set MultiPot to sauté, mist with cooking spray if needed.  Sauté onions, garlic, ginger, curry leaves and cayenne until fragrant.
3.  Add the tomatoes and cumin (or other vegetables), and sautee until they begin to break down. 3-4 minutes.
4.  Add dal, water, turmeric, and salt.  Place the lid on the pressure cooker, and pressure cook for 30 minutes.  Let some of the pressure vent naturally (the longer you allow this, the softer the dal will be. I like mine mushy like gravy).
5.  Remove the lid and stir in the garam masala.  Add more salt if needed.
6.  Serve over rice or couscous, or dip naan/flat bread in it.
Makes 4 servings

Nutrition (for tomato dal)
Calories 211
Fat 9g
Carbs 25g
Sugar 4g
Fiber 5g
Protein 9g

Nutrition (for vegetable dal)
Calories 201
Fat 9g
Carbs 24g
Sugars 3g
Fiber 5g
Protein 9g

Tuesday, October 8, 2019

Pad Thai, Vegan

  • 1 Zucchinis (or 1 Zucchini, one squash)
  • 100g Egg noodles (2 servings)
  • 2/3 - 1 Block Bean Curd (resembles Tofu- find it in the Asian grocery store)
  • 1/2 head Red cabbage, shredded
  • 2 TBSP frozen onions
  • 1 Red bell pepper (I didn’t have one, so i omitted)
  • 1 cup carrot strings
  • 1 bundle of Chinese “string” mushrooms (I can’t remember what they’re actually called)
  • 1 TBSP Ginger
  • 2 TBSP Minced Garlic
  • 1/4 cup PB2 + 2 TBSP water (or use regular peanut/nut butter, but it increases the calories a LOT)
  • 2 TBSP Lime Juice
  • 2 TBSP Liquid Aminos (or soy sauce)
  • 2 TBSP Sugar Free Maple Syrup
  • 2 tsp ginger
  • 1 tsp Cayenne
  • 3 TBSP Water (or more/less to make sauce desired consistency)
  • Fresh Cut Thai Basil
  • Cashews
  • Sesame Seeds
  • Lime Wedges
  1. Prep your veggies:  Spiralize the Zucchini/Squash with a vegetable spiralizer (Amazon).  Chop the cabbage.  Chop the bottoms off of the mushrooms, and pull them apart.  Cut the bell peppers into strips.  
  2. Mix all sauce ingredients into a bowl.
  3. Cut the bean curd into cubes.
  4. Boil the Egg Noodles according to package directions, drain, and set aside.
  5. Heat a skillet or Wok (don’t add oil, or lightly mist with cooking spray).  Sauté the onions, garlic, and carrots for a few minutes.
  6. Add the cabbage and sauté for a few minutes until it wilts down a bit.
  7. Add the remaining veggies and bean curd cubes.  Stir “fry” until it cooks a bit, then cover and let cook on low heat, stirring occasionally, until all the vegetables are cooked through.
  8. Combine with the noodles, then stir in the sauce, and toss to coat.  
  9. Top with optional toppings.
Makes 4 servings

Nutrition (without toppings):
Calories 249
Fat 6g
Sat Fat 1g
Carbs 38g
Sugars 9g
Fiber 6.5g
Protein 16g

Wednesday, July 10, 2019

Tempeh Strips and Thai Coconut Curry

  • 1 pkg Tempeh
  • Marinade: soy sauce, liquid smoke, vegetable broth, ginger, garlic, etc.
  • 1 Can coconut milk
  • 1-2 TBSP curry paste (to taste)
  • 1 tbsp flour
  1. Cut the tempeh into strips and soak over night.
  2. Cook in a skillet with the marinade until most of the marinade is absorbed.
  3. Heat the curry, coconut milk and flour, and stir until thickened.
  4. Serve over rice.

Chickpea "Chicken" Salad

I stuffed this inside avocados in this pic.  I've also made sandwiches.

  • 2 can of chickpeas, drained and rinsed.
  • Vegan Mayo
  • Salt & pepper
  • And whatever else you put in your chicken salad! (grapes, apples, walnuts, celery, onion)
  1. Mash the chickpeas with a potato masher until it's chunky.
  2. Mix all ingredients, and eat!

Date Chocolate Cupcakes w/ Date Chocolate Frosting

The cupcakes were hard, next time I shouldn't could them as long... The frosting was awesome!  It would have been Whole Food Plant Based, if I didn't add powdered sugar because my sweet tooth isn't satisfied with dates.

  • 1 cup medjool dates.
  • 1 cup water
  • 1/3 cup cacao powder
  • 1 TBSP baking powder
  • 1 tsp vanilla extract
  • pinch of salt
  • 1 cup whole wheat flour
  • 1/4 cup non-dairy milk
  • 1 cup medjool dates
  • 1/2-2/3 cup non-dairy milk
  • 1/2 cup nut butter
  • 1/4 cup cacao powder
  • pinch of salt
1.  Mix all the cake ingredients in a food processor until smooth.  Don't cook too long!  Watch closely.  Cool completely.
2.  Mix all the frosting ingredients in a food processor until smooth.  Frost cupcakes when cooled.

Note: It made 7 cupcakes, but enough frosting for 10.  Therefore I have listed the nutrition for the cupcakes and the frosting separately.  Also, I might make the frosting again, but I'm not sure about the cupcakes.

Cake nutrition (7 servings):
Calories 143
Carbs 31g
Sugars 6g
Protein 4g

Frosting Nutrition (10 servings)
Calories: 144
Fat 6.5g
Sat Fat 1g
Carbs 19g
Sugars 14g
Fiber 3g
Protein 4g

Carrot Dogs


  • 1 LB Carrots
  • Marinade (you can get creative): vegetable broth, soy sauce, liquid smoke, ginger, garlic
  • hot dog buns and toppings of choice.
  1. Peel the carrots and try to shape them like hot dogs.
  2.  Boil the carrots until tender (about 20 mins)
  3. Marinate the carrot dogs overnight in the sauce.
  4. Steam the dogs in the microwave (or grill them).
Each carrot is about 20-25 calories.  I topped mine in ketchup and mustard, and put on a whole wheat bun.  The whole thing was about 140 calories.

Chocolate Peanut Butter Balls

Vegan, for when I want Reese's

  • 2 TBSP Peanut Butter
  • 1 TBSP I can't believe it's not butter
  • 2TBSP-1/4 cup powdered sugar (until achieve the correct texture)
  • 2 TBSP vegan chocolate chips.
  • Maybe a tad bit of non0dairy milk
1.  Stir the first 3 ingredients until a dough forms.  Roll them into two balls, then freeze for a few minutes while you melt the chocolate either on the stove on in the microwave.  
If it won't soften, add a smidge of milk.
2.  Roll the balls in the chocolate, refrigerate or freeze until chocolate is solid.

Makes 2 balls

Nutrition for both balls:
Calories 360
Carbs 45g
Fat 19g
Protein 8g

Sweet Potato Chocolate Chip Browines

Vegan.  These were pretty good.

  • 1 large sweet potato
  • 1/2 cup Maple syrup (I used sugar free)
  • 1/2 cup nut butter of choice 
  • 2 tbsp vanilla extract
  • 1 cup cacao powder
  • 1/2 cup whole wheat flour
  • pinch of salt
  • 3/4 cup vegan chocolate chips (i used mini chips)
1. Mix all ingredients together except chocolate chips.
2.  Stir in chocolate chips, and spread batter into a pan (I lined mine with parchment paper).
3.  Bake at 350 for 22 minutes (that was mine, just watch them closely.)

Makes 9 big brownies

Calories 287
Fat 14g
Carbs 37g
Sugars 14g
Fiber 9g
Protein 9g

Saturday, June 29, 2019

Tropical Sorbet, Vegan

  • 2 frozen banans
  • 1 cup frozen mango
  • 1 cup frozen pineapple
1.  Place all ingredients in food processor, and process until ice cream consistency forms (scrape down sides as needed).

Makes 3 servings

Calories 122

Vegan Mexcan Rice

  • 1 cup jasmine rice, uncooked
  • 1 can tomato sauce (8oz)
  • garlic
  • cooking spray
  • salt and pepper
  • 2 cups water
  1. Heat a pan with spray on it.  Stir fry uncooked rice briefly.
  2. Add (onion) and garlic and cook for a couple of minutes.
  3. Add tomato sauce and two cups water, then stir in salt and pepper.
  4. Bring to a boil, cover with a lid, bring heat to low.  Simmer for 15-20 mins.
Makes 4 servings.  

Approximate calories: 173

Sweet Potato Burrito Bowls

  • 1 cup uncooked rice
  • 1 sweet potato, diced
  • Taco seasoning (chili powder, garlic, salt, onion powder)
  • 1 can black beans
  • 1 can corn
1.  Season the sweet potatoes with taco seasoning, and place on parchment paper.  Bake in oven until tender.  About 20 mins at 350.
2.  Cook the rice in the pressure cooker (or however you do it).
3.  Mix everything together.  

Serve in a bowl with vegan sour cream, guacamole, or vegan cheese.  Or, wrap in flour tortillas.

Makes 6 servings

Nutrition (approximately)
Calories 220

Sweet Potato, Kale, Quinoa Burger Patties

  • 3 medium sweet potatoes
  • 1/4 cup quinoa (uncooked)
  • 2 TBSP I can't believe it's not butter
  • 2 tbsp sugar free maple syrup
  • 1/8 tsp cayenne
  • 1 cup chopped kale (or spinach)
  • 1/2 cup panko bread crumbs
  • salt & pepper
  • hamburger buns
  • Toppings (vegan cheese, spinach, tomatoes, mustard, vegan mayo, onions, pickles)
1.  Bake in the oven for 30 mins, flipping once.  I baked for 7 minutes, then broiled for 3 minutes on each side to crisp them up. 

Makes 5 servings

Nutrition (patty only) 
Calories 132
Fat 1g
Carbs 28g
Sugars 3.5g
Fiber 3g
Protein 3g

Roasted Chickpeas

  • 1 can chickpeas, rinsed and drained
  • 1 tbsp apple cider vinegar
  • 1/2 tsp smoked paprika
  • 1/2 tsp ground cumin
  • 1/2 tsp cinamon
  • 1/2 tsp dried basil
  • 1/2 tsp sugar free maple syrup
  • 1/4 tsp sea salt
1.  Preheat the oven to 425.  Line a baking sheet with parchment paper.
2.  In a mixing bowl, combine all ingredients.
3.  Spread onto baking sheet, and bake for 15-20 minutes.  

I served it over Dahl/Rice.

Makes 3 servings

Nutrition (approximate)
Calories 134
Fat 3g
Carbs 22g
Sugar 45g
Fiber 6g
Protein 7g

Noodles with Basil Pesto

Bruce & Mindy adaptation.  Oil free pesto.

I will probably never use pine nuts again.  They are so expensive.

Basil Pesto
  • 2 cups fresh basil  (i used 1 cup basil, 1 cup spinach)
  • 1/2 cup pine nuts
  • 1/2 cup cashews (can sub with walnuts)
  • 2 TBSP Lemon juice
  • 1 TBSP Garlic
  • 3/4 cup avocado (1 small or half a large)
  • 1/2 cup nutirtional yeast
  • salt to taste
I used whole wheat spaghetti mixed with spiralized squash and zucchini.

1.  Blend everything in a food processor. 

Makes 6 servings

Nutrition (pesto only)
Caloires 156
Fat 11.5g
Sat Fat 1g
Mono Sat Fat 5g
Carbs 8g
Fiber 3g
Protin 7g

Mexican Quinoa Casserole

▪ 1/2 cup water
      ▪1 clove garlic, minced
▪ 1 cup uncooked quinoa
▪ 28 oz can diced tomatoes, with liquid
▪ ½ cup water
▪ 2 tbsp nutritional yeast (optional)
▪ 1 tsp cumin
▪ 1 tsp oregano
▪ ½ tsp chilli powder (more if you like things spicy)
▪ Salt & freshly ground pepper
▪ 15 oz can black beans, rinsed and drained
▪ 1 cup frozen corn
▪ 3 cups baby spinach
▪ Toppings of choice: vegan sour cream, avocado, cilantro, vegan cheese, etc.

Instructions Note: I believe i precooked my quinoa in my pressure cooker, and left out the 1/2 cup water
1 Preheat oven to 350F.
2 Sauté (onion) and garlic in a small amount of water until onions are translucent. Remove from heat; and transfer to oven-safe casserole dish.
3 Add quinoa, diced tomatoes (with juice), water, nutritional yeast, tomato paste and spices. Stir to combine.
4 COVER and place in oven and set timer for 60 minutes.
5 Carefully remove casserole from oven and stir in spinach. It will wilt from the heat.
6. Top with sour cream, diced avocado and/or cilantro and serve.

Makes 5 servings Nutrition (Minus toppings) Calories 278 Fat 3g Carbs 53g Sugars 7g Fiber 11g Protein 12g Adapted from Video

Lasagna Soup, Vegan

For the soup:
  •  garlic, minced
  • 6 cups vegetable broth, plus more if needed
  • 1 (28oz) can crushed tomatoes (3 1/4 cups)
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 10 uncooked Fiber Gourmet lasagna noodles (215g), broken into large pieces
Optional Toppings:
  • vegan "beef" crumbles
  • vegan mozzarella
  • croutons
  1. Put everything in a bowl and boil until lasagna is tender.
Makes 6 servings:

Nutrition (without toppings)
Calories 119
Fat 1g
Carbs 34
Sugars 4.5g
Fiber 15g
Protein 6g

Kitchen Sink Quinoa Salad

I just kinda threw this together.

  • 1 cup Quinoa, uncooked
  •  1 can garbonzo beans
  • 1 can black beans
  • fresh diced tomatoes
  • carrot strings
  • chopped fresh spinach
  • salt and pepper
  • avocado, optional
  1. Cook the quinoa in the pressure cooker (see recipe below), or however you cook it.
  2. Mix everything together in a bowl.

Makes 6 servings

Nutrition (approximate)
Calories (not including avocado) 242

German Potato Salad

  • 1 lb Potatoes boiled, drained, cooled slightly & cut into 1" pieces
  • 1 tbsp Vegan Bacon diced (optional)
  • 2 tbsp White Vinegar more (or less) to taste
  • 1-2 tbsp Stevia
  • 1/2 tsp Salt
  • 1/4 tsp Pepper
  • 1 tbsp Mustard (Honey or Dijon)
  • 1 tbsp Parsley chopped
  1. Boil approximately 3 cups of whole potatoes until a knife inserts easily but just before they get too tender. Drain, cool slightly and then cut into 1" wedges. (I removed the skin in the process).
  2. Add the remaining ingredients while the potatoes are still warm and toss to coat.

Makes 4 servings.

Nutrition (approximate)
Calories 218


  • cooking spray (optional)
  • 1 cup jasmine rice
  • garlic cloves
  • 8 cups vegetable broth
  • shoestring carrots
  • soy sauce to taste
  1. Heat skillet and spray with cooking spray.  Cook the rice and garlic a couple minutes.  
  2. Add the vegetable broth and bring to a boil.  Turn the heat down, cover, and simmer 1-1.5 hours.  Stir occasionally.  
  3. Add more vegetable broth as needed, season with soy sauce.  
Makes 4 servings

Nutrition (approximate)
Calories 170
Carbs 38g
Protein 2g

Chickpea Salad w/ Citrus Vinaigrette

  • 3 cans chickpeas drained and rinsed (about 3 cups)
  • 1 ½ cups corn fresh or frozen
  • 1 small red pepper chopped
  • 2 TBSP dried cilantro
  •  Fresh diced tomatoes

  • ¼ cup orange juice (fresh squeezed clementine)
  • 3 tbsp lime juice
  • 2 tbsp sugar free maple syrup 
  • ½ tsp salt
  • 2 tsp white or red wine vinegar

    Make the Salad:
  1. Drain and rinse the canned chickpeas and put them into a large bowl.
  2. Toss red pepper and cilantro  in with the chickpeas.
    Make the Dressing:
  3. Put the orange juice, lime, syrup, salt, and vinegar in a bowl and stir. 
  4. Drizzle the dressing over the salad and mix well.
  5. Serve alone or over quinoa or couscous.
Makes 8 servings

Calories 182
Fat 2g
Sat Fat .5g
Carbs 35g
Sugars 1g
Fiber 6g
Protein 7g

Saturday, May 25, 2019

Oreo Cheesecake (Vegan)

  • 20 Oreos (I used peanut butter Oreos), divided 
  • 2 TBSP I Can’t Believe It’s Not Butter
  • 2 tubs of Tofutti Vegan Cream Cheese, softened to room temp
  • 1 TBSP Coconut oil
  • 2/3 cup sugar (next time I’ll try stevia)
  • Vegan Whipped Cream, optional
  • Additional crushed cookies for topping
1.  Place 15 Oreos and 2 TBSP I Can’t Believe It’s Not Butter in a food processor, and process until smooth.  Spoon Oreo mixture into the bottom of a spring form pan, and place wax paper over the top.  Use your hands to press it down (through the wax paper) until it is pressed firm into the bottom of the pan. Freeze for a short while (while doing step #2)
2.  Mix cream cheese, sugar, coconut oil (although I might leave this out next time) together in a bowl.  Stir in 5 (crushed) Oreos.
3.  Spread the mixture onto the crust and smooth with a spatula.  Refrigerate (or freeze) until firm.  It won’t get super firm, more like a Jell-O no bake cheesecake.  Top with vegan whipped cream and/or additional crushed Oreos. 

Makes 6 servings

Calories 520
Fat 28g
Carbs 63g
Sugars 43g
Fiber 2g
Protein 6g

Friday, May 24, 2019

Quinoa in the Pressure Cooker

  • 1 cup quinoa
  • 1.5 cup water
  • Salt
Place in multi pot basin. Pressure cook for 1 min, and allow pressure to vent naturally. (10 mins)

Friday, May 3, 2019

Mongolian Seitan

  • 1/2 cup soy sauce
  • 1/3 cup splenda brown sugar blend
  • 2 tsp corn starch + 2 TBSP cold water
  • 2 tsp rice vinegar
  • 1/2 tsp ginger
  • garlic or garlic powder to taste

    The rest:
  • 1 Package traditional seitan
  • 2 cups broccoli
  • other vegetables as desired
1.  Steam the broccoli in the microwave (or other method).  Add another other harder vegetables such as carrots if using.
2.  Add seitan, steamed/canned vegetables to skillet and pour the sauce mixture over the top.  Stir until the sauce thickens and mixture is heated.

Nutrition (4 servings)
Calories 145

Tuesday, March 26, 2019

Vegan Tamales

A LOT of trouble.

  • 1 1/2 cups pumpkin purée (almost a whole can)
  • 2 tsp dried oregano
  • 1½ tsp ground cumin
  • 1 tsp ground chipotle pepper
  • 1 tsp baking powder
  • 1 tsp salt, optional
  • 2 cups corn masa
  • 1 3/4 cups water
  • 20 corn husks, soaked in warm water for at least 2 hours then drained
  1. Add the pumpkin, oregano, cumin, chipotle, baking powder and salt to your mixer (or mixing bowl). Mix until everything is incorporated.
  2. Put the masa in a medium-size mixing bowl, add the water and mix well.
  3. Add the masa mixture to the pumpkin mixture in golf-ball-sized balls while the mixer is running. This will create a fluffier mixture and the texture should be like a soft play dough.
  4. Add 1½ cups water to the bottom of your Instant Pot and put a steamer or mesh insert in next.
  5. Set up a workstation with a cutting board, the tamale batter and the soaked corn husks.
  6. Put ⅓ cup (80 g) tamale batter in the top half of the corn husk and spread into a thick rectangle that goes to the top (or wide part) of the husk. I do this with a spatula so that I can scrape the dough into the shape I want.
  7. Fold the pointed end up to the top, fold one side over the other and tightly roll it into a flat tube.
  8.  Place with the open side up in the steamer and repeat until all the batter is used.
  9. Add at least 1 cup of water to the bottom of your Instant Pot insert. (You may need to use more water if you are using an 8 quart or larger electric pressure cooker)
  10. Put the steamer of tamales into your Instant Pot insert.
  11. Cook on high pressure for 25 minutes and let the pressure release naturally.
  12. Serve topped with your favorite salsa and other toppings.
I had to do two batches.  I filled with sweet potato, but next time i'll do refried beans w/ vegan cheese and/or jackfruit.

Makes 20 tamales

Calories 70ish


Chocolate Glazed Vegan Donuts

Dry Ingredients
  • 1 cup whole wheat flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon ground nutmeg

    For the wet ingredients:
  • 2/3 cup non-dairy milk 
  • 1/3 cup brown sugar
  • 1.5 tbsp I Can't Believe It's Not Butter
  • 1 1/2 teaspoon vanilla extract
  • 1 teaspoon lemon juice or apple cider vinegar

    For the chocolate glaze: (You'll only use half)
  • 1 cup powdered sugar
  • 3 tablespoon cocoa powder
  • 2 tablespoons non-dairy milk
  • 1/2 teaspoon vanilla extract
Optional: Sprinkles!

To make the donuts:
  1. Preheat your oven to 350F.. 
  2. In a large bowl, whisk together all the dry ingredients.
  3. In a medium bowl mix together all the wet ingredients. Now add the wet ingredients into the dry ingredients and stir until just combined. Do not over mix.
  4. Scoop the batter into a large ziplock bag and cut the corner off of the bag. Pipe the batter into the donut baking pan, dividing it evenly among the 6 donuts wells.
  5. Bake for 10 to 14 minutes until the donuts have fluffed up and bottoms are lightly browned. Take out of the oven and cool for 5 minutes then removed them from teh pan by losening the edges with a butter knife and/or toothpick.
  6.  flip the donuts over so the bottoms can steam off a bit and don't hold too much moisture.

    To make the chocolate glaze:
  7. Add all of the ingredients to a bowl and mix well. If the glaze is a bit too thick at 1 teaspoon non-dairy milk at a time to reach desired consistency.
  8. Dip the donuts into the glaze half way up and carefully lift the donut back out again. The frosting will set as it rests. If you have leftover glaze, use it to drizzle over vegan ice cream, or dip fruit into it. 
Makes 6 donuts
Calories 156
Fat 1.5g
Carbs 37g
Sugars 18g
Fiber 3g
Protein 3g

Eggplant Meatballs

  • Ingredients
  • 2 Eggplant
  • 2 cup quick oats (slightly pureed in magic bullet)
  • 1/2 cup panko bread crumbs
  • 2 Flax egg (2 Tbsp ground flax - 6 Tbsp water)
  • 2 Tbsp Nutritional yeast
  • 1 tsp Salt
  • 1 tsp Pepper
  1. Wash the eggplants then cut them half vertically. Take the eggplant halves to an oven-safe glass container and turn them upside down (peel is up).
  2. Preheat oven to 400 F and roast the eggplants for 30 minutes. Take them out and let them cool until it is comfortable to touch them with your bare hands. 
  3. Peel the eggplant and puree them in a Vitamix
  4. Take a large dish and add pureed eggplant, oats, panko, nutritional yeast, flax egg, salt, and pepper and mix them thoroughly with a wooden spoon.
  5. Leave in the fridge for 20-30 minutes for the oats and the flour to absorb any excess moisture.
  6. Take a tablespoon of the mixture and form the balls with your hands and place them on a parchment lined cookie sheet.
  7. Bake at 350 for 25 minutes.
Serve with Pasta Sauce.  Makes 28 balls.

Calories 38
Fat .5g
Carbs 7g
Sugars 1g
Fiber 2g
Protein 1.5g

Banana Chocolate Chip Oatmeal Muffins

  • 3 ripe bananas, mashed
  • 1/3 cup unsweetened applesauce
  • 2 cups oats
  • 1/4 cup cashew milk
  • 1/4 cup craisins
  • 1/4 cup chocolate chips
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • 1/4 tsp salt
  1. Combine all ingredients, and place into muffin cups.
  2. Bake at 350 for 15-20 mins.
Makes 10 cups
Calories 107
Fat 2.5g
Sat Fat 1g
Carbs 21g
Sugar 8.5g
Fiber 2g
Protein 2g

Cream of Mushroom Soup, Vegan


  • 2 tsp I Can't Believe It's Not Butter
  • 12 oz. Sliced Mushrooms
  • 1/3 c Flour
  • 1/2 tsp Salt
  • pinch Pepper
  • 2 C Vegetable Brothe
  • 2/3-3/4 cup Cashew Cream (made from 1/2 c Cashews, soaked)


  • In a large stock pot over medium high heat, saute mushrooms in vegan margarine.
  • Mix flour, salt, pepper and one cup of vegetable broth until smooth. Stir into mushroom mixture. 
  • Immediately add remaining vegetable broth, stirring to combine. Bring to a boil; cook and stir until thickened, about 2 minutes. 
  • Reduce heat and stir in cashew cream. 
  • Simmer, uncovered for about 15 mins, stirring occasionally.

Makes 4 serv
Calories 125
Fat 7g
Carbs 16g
Protein 6g

Brownies - Vegan


  • 1 c  Whole Wheat Flour
  • 1 c Sugar
  • 1/2 tsp Baking Powder
  • 1/8 tsp Salt 


  • 1/2 c Boiling Water
  • 2 TBSP Vegan Chocolate Chips
  • 6 TBSP Cacao Powder


  • Preheat oven to 350 degrees and line an 8" x 8" baking pan with parchment paper. Set aside.
  • Whisk together the dry ingredients in a large bowl.
  • Mix together the cocoa powder, unsweetened chocolate and the boiling water. Stir until well combined.
  • Add the additional 1/2 cup water, vanilla and oil to the flour, along with the melted chocolate mixture.
  • Spread miture into the prepared pan.
  • Bake for 24 minutes or until a toothpick inserted comes clean.
  • Cool: Remove to a rack to cool completely before cutting into squares OR ICING.  Makes 9 servings.

I iced these with my leftover chocolate glaze from making Vegan Donuts.  The FULL recipe is as follows:

  • 1 cup powdered sugar
  •  2 TBSP Cashew Milk
  • dash of vanilla extract
Nutrition (9 servings)
With Frosting:
Calories 238
Fat 7.5g
Sat Fat 5g
Carbs 42g
Sugars 30g
Fiber 3.5g
Protein 3g

WITHOUT Frosting:
Calories 207
Fat 7.5g
Sat fat 5g
Carbs 35g
Sugars 23g
Fiber 3g
Protein 3g

Friday, February 8, 2019

Green Juice (Vitamix)

  • 1 bag frozen kale
  • 1 whole bundle of celery
  • 4 medium apples
  • water to cover mixture
  • (other vegetables to add could be broccoli, spinach, or oranges)
  1. Place all ingredients into the vitamix, adding water as necessary.
  2. Strain the mixture through a nut bag into a large bowl, and squeeze out as much juice as possible.  Discard the pulp.
I don't know the much of the pulp is thrown away.  It makes 8 servings, so probably less than 80 calories per serving.

Bok Choy, Pressure Cooker

  • As much Bok Choy as you can fit in the steaming insert.
  • 1 cup water.
  1. Place the water in the bottom of the steel insert bowl.
  2. Place the trivet on top of the water, and then place the steamer (full of bok choy) on top of the trivet.  
  3. Pressure cook on high for 3 minutes, then allow to vent slowly for 4 minutes.
  4. Release the rest of the pressure manually, and add salt/soy sauce to the bok choy.
Caloires 25ish.

Vegan Pumpkin Bread, Date Sweetened

This was mediocre.

  • dry:
  • 2 1/4 cups all purpose wheat flour
  • 2 tsp baking powder
  • 3/4 tsp salt
  • 1 tsp ginger
  • 1 tsp nutmeg
  • 2 tsp cinnamon
  • (Or just use pumpkin pie spice)
  • wet:
  • 15oz. pumpkin puree, unsweetened
  • 8 pitted Medjool dates, soaked in warm water for a couple minutes
  • 1 cup almond milk, unsweetened
  • 3/4 tsp apple cider vinegar or fresh orange juice
  • 1/4 cup virgin coconut oil, melted
  • 1/2 cup stevia
  • optional: chocolate chips, or glaze the top.  (recipe below)


  1. 1.  Preheat oven to 400 degrees and grease an 8 or 9" loaf baking pan. (Or use parchment paper to line pan)
  2. 2.  Place all of the dry ingredients in a large mixing bowl, and stir to combine.
  3. 3.  Add the almond milk, coconut oil, pumpkin and apple cider vinegar to the blender, with the dates, and blend from low to high until silky smooth.
  4. 4.  Pour the wet mixture into the dry bowl and stir to combine. Stir until fluffy - 1-2 minutes or folding the batter. (Fold in the chocolate chips, if using.)
  5. 5.  Pour the batter into the loaf pan and smooth out top a bit.
  6. 6.   Baking was tricky.  I baked it for 20 minutes, removed it and sliced it into 8 slices.  The outside of the loaf was done, and borderline over cooking.  The middle pieces I placed on a parchment paper lined cookie sheet, and then baked for 2-3 on each side until the middle was solid.

My notes: I even added stevia prior to this, because I could tell it wasn't going to be sweet enough for my taste.  I was right.  It still wasn't sweet enough.  My husband and kids wouldn't eat it.  So, I made a glaze using 1/2 cup of powedered sugar, and 1/2-1 TBSP of almond milk, and stirred.  I made more as needed, but this was the only way we could really enjoy this.  The texture was's very thick, not fluffy.  I don't know if I'll try to make this again or not.  

Calories 217
Fat 8g
Sat Fat 6g
Carbs 50.5g
Fiber 6g
Protein 5.5g