INGREDIENTS

1 medium banana

1 cup nut milk

1 cup oats

1 tsp vanilla

1 cup blueberries

2 Tbsp natural maple syrup

DIRECTIONS

1. Simmer ½ cup blueberries on low-medium until starting to release juice. Add maple syrup, cook until syrupy and blueberries are broken down. Alternatively, you can blend the blueberries and syrup without cooking.

2. In a blender puree the banana, milk, oats, and vanilla into a batter

3. Fold in ½ cup blueberries, and pour out ¼ cup portions into a preheated non-stick pan

4. Flip when edges start to bubble, around 2-4 minutes per side.

5. Serve with homemade blueberry syrup

INGREDIENTS

1/4 cup shredded coconut – sugar free

4 c rolled oats

1 c flaked cereal *

¼ c ground flax seed

½ c unsalted pumpkin seeds

¾ c sliced almonds

1 cup apple cider

1/4 c maple syrup or honey

1 tsp cinnamon

¼ tsp nutmeg

1/2 tsp sea salt (optional)

1 tsp vanilla

½ c dried cranberries (without added sugar or oil)

½ c dried black mission figs – diced

½ c dried apricots - diced

DIRECTIONS

1. Heat oven to 300 and toast coconut until brown – about 7 min– set aside.

2. In a small saucepan, bring apple cider to a boil and simmer until reduced by ½ - then add maple syrup and spices.

3. While cider is cooking, mix the next 5 dry ingredients together: oats, cereal, seeds, almonds in a large bowl.

4. Pour the reduced apple cider mixture onto the dry ingredients and toss together until moistened.

5. Divide in half and spread evenly over 2 cookie sheets, and bake until golden brown – about 40 min – stir every 15 – 20 min.

6. Cut up dried fruit and toss with toasted coconut to prevent pieces from sticking together. If the dried cranberries are too hard, soak in warm water until softened then dry with towel before adding to the dried coconut.

7. Add dried fruit - toasted coconut mixture to the granola and let cool completely. Store in air-tight container.

• I use Heritage Flakes by Nature’s Path but you can use any whole grain flaked cereal

• The bolded ingredients are the essential backbone of the recipe - you could make it with only these if you want or add everything. Feel free to play around with other nuts, dried fruit, or spices to give it some variety.

• For a delicious filling breakfast, top the granola with fresh blueberries, raspberries, strawberries, and almond milk.

INGREDIENTS

1 cup oats: old fashioned or steel-cut

2 cups water

1 clove garlic

1 tbsp ginger root, grated

2 cups greens like spinach, kale, or Bok Choy, cut into 1 inch pieces

1-2 cups additional vegetables (optional)

1 tbsp aminos or tamari

1 tbsp miso paste

DIRECTIONS

1. In a saucepan, combine the oatmeal and water and cook until done, 1-2 minutes for old-fashioned, 20 min for steel-cut

2. In a sauté pan, combine the greens, vegetables if using, garlic, ginger and aminos over medium heat and cook for 3 min + until tender. Add water if needed to prevent sticking.

3. Add the oatmeal to the vegetables and turn off heat.

4. Stir in the miso paste until combined and serve!

INGREDIENTS

1 whole grain bagel

¼ cup Kalamata olives, sliced

¼ cup cherry tomatoes, sliced Hummus: 4 Tbs

HUMMUS INGREDIENTS

- makes 1 ½ cups total

1 15 oz can of chickpeas

¼ large lemon

¼ cup tahini

1 clove garlic, minced

½ tsp ground cumin

2 tbsp aquafaba from chickpea can

Dash paprika

salt to taste (1-2 tsp)

DIRECTIONS

1. Blend tahini and lemon juice in food processor for 1 min, scrape the sides and process for 30 more seconds

2. Add garlic, cumin, and ½ tsp salt to this mixture and process 30 seconds until mixed.

3. Open, drain, and rinse chickpeas. Add half to food processor and process 1 min

4. Scrape sides and add rest of chickpeas, then process 1 more min. Scrape sides again and process 1-2 minutes until thick and smooth

5. To thin out and make even smoother, slowly add 2-3 tablespoons of water from can into food processor while it is running. Taste for seasonings and adjust.

6. Serve open-faced on toasted bagel with olives and cherry tomatoes for a hearty, healthy, fun breakfast!

INGREDIENTS

1 block of extra firm tofu, drained

1 clove garlic, minced

1 small onion, diced

½ red pepper, diced

½ orange pepper, diced

¾ cup mushrooms, sliced

1 cup chopped greens (kale, spinach, collards)

¼ tsp turmeric

1 tsp cumin powder

½ tsp black pepper

Salt to taste (a specialty seasoning called black salt will give it a more egg-like taste – sounds iffy but really good!)

DIRECTIONS

1. Dry sauté onions for 1-2 min; add garlic and cook another minute. If they start to stick add 1 tbsp of water at a time.

2. Add peppers and mushrooms and cook about 5 min to soften.

3. Take tofu block in your hands and crumble into the pan. Add greens, spices, mix well, and cook another 5 minutes or until cooked through.

4. Serve with sautéd potatoes, whole grain toast, or in a warm corn tortilla.

Ingredients

3 cups water

1 cup quinoa

¼ cup squash, diced

¼ cup carrot, thin rounds/shredded

¼ cup raisins

¼ cup walnuts

¼ cup sesame seeds

¼ cup soy/nut milk

Directions

1. Rinse quinoa with cold water until clear. Bring 3 cups water to a boil

2. Add quinoa to water, reducing heat to a simmer, cook for 20 minutes total

3. After 10 minutes, add all ingredients but milk and stir.

4. Continue cooking for 10 more minutes until water fully absorbed and soft.

5. Remove from heat and stir in milk

Green Breakfast Smoothie

INGREDIENTS

1 frozen banana

1 cup greens: spinach, kale…

½ cup berries: blue, rasp, straw

1 cup nut milk

¼ cup silken tofu

1 tbsp flax seeds

¼ cup oats

Green Detox Smoothie

INGREDIENTS

1 cup spinach

1 celery stalk

1 small 4 inch cucumber

½ avocado

½ cup parsley

1 tsp fresh ground ginger root

Juice from 1 lemon

1 frozen banana (optional)

Dash cayenne pepper

Make Your Own Recipe

INGREDIENTS

1 cup liquid (water, nut milk, coconut water)

1 cup greens (spinach, kale, bok choy, collards)

1 ½ cup fruit (berries, banana, pineapple, mango, peach, grapes)

Add chia seeds, flax seeds, hemp seeds, cinnamon, cacao for additional nutrition and flavor

DIRECTIONS

Blend liquid ingredients together first, then add the more solid ingredient until smooth.

INGREDIENTS

1 cup rolled oats - old fashioned preferable

1 cup unsweetened nut milk

Optional additions: you choose!

1/2 sliced banana

1/2 cup frozen blueberries or other berries

1/4 cup or less nuts or seeds (for example walnuts, pumpkin seeds)

1-2 tbsp chia seeds and or ground flax seeds (highly recommended)

1-3 tsp of honey or maple syrup

DIRECTIONS

In the evening….

In a jar, combine the oats and milk and give it a good shake.

Add whatever other ingredients you wish and shake it up.

Put in fridge and give it another shake if you think of it before morning.

Enjoy cold or heat it up and be well!

INGREDIENTS

1 onion, small dice

2¼ cups carrots, diced

2 stalks celery, diced

2 portobello caps, cubed

8 oz button mushrooms, chopped

6 cloves garlic, minced

6 cups potatoes, ½-inch dice

⅓ cup tomato paste

2 tbsp tamari

1 cup red wine

1 tbsp Italian seasoning

1 tbsp paprika

2 tsp chopped fresh rosemary

1½ cups frozen peas

½ cup chopped fresh parsley

DIRECTIONS

1. In a Dutch oven cook onions, carrots, and celery with 1 tablespoon water over medium-high 8 minutes, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.

2. Stir in mushrooms and garlic. Cook 5 minutes more, stirring frequently and adding water as needed.

3. Stir in potatoes, tamarind, wine, tomato paste, Italian seasoning, and paprika.

4. Add 4 cups of water or veggie broth. Bring to boiling; reduce heat to medium-low. Stir in rosemary.

5. Cook, covered, 15 minutes, stirring occasionally. Stir in peas; cook, covered, 5 minutes more or until carrots and potatoes are tender.

6. Use an immersion blender to partially blend, or transfer 2 cups of the mixture to a blender, blend until smooth, and return to Dutch oven. Stir in parsley.

INGREDIENTS

1 large onion, diced

10 garlic cloves, minced

2 medium carrots, diced

2 tsp cumin

3 cans black beans

4 cups veggie broth

1 cup chopped Bok choy or kale

1 red bell pepper, diced

1.5 cup orange juice

2 tomatoes, chopped

1 large sweet potato, diced

1 tsp turmeric

1 tsp black pepper

pinch cayenne pepper

DIRECTIONS

1. Sauté onions and garlic in small amount of veggie broth for 3-5 minutes

2. Add carrots, sweet potato, and cumin for 5-10 minutes, adding more veggie broth if needed

3. Add the rest of the ingredients and bring to a boil. Reduce the heat to a simmer and cook 20-30 more minutes or until sweet potato is tender.

4. Season with salt and pepper to taste and puree if preferred

INGREDIENTS

1 pound assorted mushrooms, rinsed and sliced

1 onion, diced

2 medium carrots, diced

2 celery stalks, diced

6 garlic cloves, minced

1 cup dry red wine

1 tsp dried/2 tsp fresh thyme

4 cups mushroom or veggie broth

2 cups almond milk

½ cup dried, pearled barley

½ cup raw cashews, soaked in warm water to soften

1 tbsp aminos or tamari

1 tbsp miso paste

salt and pepper to taste

DIRECTIONS

1. In a large stockpot, sauté onion and garlic over low-medium heat for 2-5 minutes or until fragrant

2. Add carrots, mushrooms, and celery and sauté 3-5 more minutes, adding broth as needed.

3. Add wine, thyme, and reduce until about ½ and alcohol smell is gone

4. Add rest of broth, and barley. Cook until tender, around 30-40 minutes

5. When cooked add aminos, then season with salt and pepper to taste. Blend until very smooth

6. Blend cashews and almond milk until smooth and add to soup off heat.

7. Add miso paste and season with salt and pepper

INGREDIENTS

1 onion, diced

4 garlic cloves, minced/crushed

1.5 tbsp ginger

2 tsp fresh or 1 tsp fried thyme

½ tsp coriander

½ tsp crushed red pepper

6-8 carrots, chopped

4 cups veggie broth

1 cup unflavored/nonsweet nut milk

½ of a lime, juiced

salt, pepper- to taste

1 bay leaf

1 can white beans, drained (optional)

DIRECTIONS

1. Sweat onions, garlic, ginger on medium-low heat with small amount of broth until translucent

2. Season with small amount of salt and pepper, add carrots. Sautee 3-5 minutes, stirring consistently

3. Add veggie broth and bay leaf, bring to a boil. Reduce heat, simmer for 20-30 minutes until carrots are soft.

4. Puree. I love my immersion blender, but you could use a blender in batches.

5. Stir in nut milk and lime juice. Season with salt and pepper

Topping Ideas: Swirled coconut milk, fresh-cut cilantro, cracked pepper, crushed red pepper, smoked paprika, squeeze of lemon or lime.

INGREDIENTS

1 onion, diced

1 can chopped tomatoes

1 cup celery, 1/2” slices

4 cups water/veg broth + 1 can water

1 tbsp garlic 1 can cannellini beans, drained (preference)

1 cup carrots, chopped

2 cups zucchini, ½” half moons

1 tsp dried oregano

2 cups spinach

2 cups whole grain pasta, cooked

DIRECTIONS

1. Sweat onions, celery, garlic, carrots, oregano in veggie broth for about 5 minutes, season with salt and pepper

2. Add everything except spinach and pasta and cook until al dente.

3. Add spinach and cook until wilted, 1-2 min.

4. Serve over whole grain pasta

INGREDIENTS

3-4 cups veggie broth

1 medium onion, diced

1 cup red lentils, drained and rinsed

3 medium carrots, peeled and sliced thinly

14 oz can lite coconut milk

1 bay leaf

3 cloves garlic, minced

1 inch fresh ginger, grated

1 tbsp curry powder

1 tsp turmeric

1 tbsp fresh sage

1 tbsp parsley

DIRECTIONS

1. Sweat onions and garlic in small amount of veggie broth until translucent and fragrant, around 5-10 minutes. Add curry powder, ginger, and cook around 2-3 more minutes

2. Add 3 cups veggie broth, lentils, carrots, sage, 1 tsp salt and bay leaf. Bring to a boil, then reduce heat to a low simmer and cook around 20 more minutes or until lentils and carrots are soft.

3. Remove bay leaf and turn off heat. Add coconut milk. Blend or puree mixture until very smooth. Season with salt and pepper to taste. Garnish with parsley.

INGREDIENTS

¼ onion, large dice

½ cup shelled edamame

1 in. grated ginger

1 tbsp dried wakame seaweed

1 clove garlic, minced

2 stalks asparagus, ½ in slice

4 mushrooms

2 tsp tamari

2 c water/vegetable broth

pinch of cilantro

1 tbsp miso paste

DIRECTIONS

1. Sweat onions, mushrooms, ginger, garlic in small amount of water/vegetable broth until fragrant (around 3-5 minutes).

2. Add edamame, seaweed, asparagus, and tamari. Sauté around 1-2 minutes. Add the rest of water/broth. Cook until al dente, around 15-30 minutes.

Ingredients:

1 red onion, diced

4 carrots, sliced

2 stalks celery, diced

4 cloves garlic, minced

1 butternut squash, peeled, cubed

4 cups veggie stock

2 cups tomato juice

1 can diced tomatoes

1 can drained chickpeas

1/4 c aminos or tamari

1/4 cup lime juice

1/4 cup maple or date syrup

1 tbsp ground coriander

1 tbsp minced ginger

1 tsp minced turmeric

1 tsp green chili peppers

1/2 tsp black pepper

1/2 can lite coconut milk

1/2 bunch fresh cilantro

Directions:

1. Heat stock pot over medium heat. Add onions, carrots, celery, and garlic and sauté 10 min. Add veggie broth if needed.

2. Add squash and sauté 5 min.

3. Add everything else except coconut milk and cilantro. Bring to a boil then reduce to a simmer for 30 min or until veggies are all tender.

4. Remove from heat, add coconut milk, and serve topped with chopped cilantro

INGREDIENTS

½ cup red lentils, rinsed and drained

3 cups water

¼ tsp sea salt

½ lemon with peel, thinly sliced

1 celery stalk, sliced

3 cloves garlic, minced

¼ bunch fresh cilantro, chopped

2 medium fennel bulbs, sliced

¼ tsp ground pepper

1 tbsp lemon juice

DIRECTIONS

1. Bring lentils in water with a pinch of salt to a boil over high heat. Once boiling, reduce to a low simmer and cook for 30 minutes or until soft.

2. While this mixture is cooking, sauté celery and garlic in water for 2 minutes or until tender. Add cilantro, fennel, salt, and pepper, then cook 2 more minutes

3. Add this mixture to the lentils, stirring well. Cook for 20 minutes longer. Mix in lemon juice and slices and cook for 2-3 more minutes.

4. Season with salt and pepper to taste and garnish with cilantro

INGREDIENTS

1 onion, diced

1 package of 4 Field Roast Smoked Apple Sage Sausages, cut in slices

2 garlic cloves, minced

2 carrots sliced into rounds

1 box of veggie stock

2 cups of dried red or yellow lentils, rinsed

1 (28 oz) can diced tomatoes

1 tsp sea salt

½ tsp ground black pepper

1 can of butter beans, drained and rinsed

1 (5 oz) box of baby kale

DIRECTIONS

1. In a stock pot or Dutch oven, sauté the onions in a small amount of veggie broth until translucent – about 2-3 minutes

2. Add the sliced vegan sausage and carrots and sauté until browned

3. Add the garlic and sauté another minute

4. Add the rest of the stock, scraping the brown bits off the bottom of the pan

5. Add the lentils, tomatoes, and seasoning and simmer for 20-25 min until lentils are tender

6. Add the butter beans and kale and cook another 2 minutes. Serve!

INGREDIENTS

½ onion, diced

2 stalks celery, sliced

2 carrots, sliced

1 potato, cubed (peeled optional)

4 cups veggie broth

1 tsp curry powder

½ tsp garlic powder

½ tsp salt (optional)

1 cup red or brown lentils, rinsed

1 can diced tomatoes

Large handful of spinach or other greens

DIRECTIONS

1. Sauté the onions in a stock pot in a little broth. After 3 min, add the celery, carrots, and potatoes and sauté another 5 min.

2. Add the remainder of the ingredients except the greens and simmer (low boil) until tender – about 20 min.

3. Add the greens and cook another minute, then serve!

INGREDIENTS

1 small onion, diced

2 cloves garlic, minced

½ leek, sliced thinly

2 celery stalks, sliced thinly

4 cups water

4 tbsp vegetable stock

1 pound peas, fresh or thawed from frozen

1 cup fresh mint

¼ tsp sea salt

¼ tsp black pepper

DIRECTIONS

1. Sauté onion and garlic in small amount of veggie broth until fragrant, around 3-5 minutes. Add leek and celery, cook 5-10 more minutes or until soft.

2. Add water and stock, then boil. Reduce heat to a low simmer and cook 10-15 minutes.

3. Add peas and bring to a boil. Reduce heat to a low simmer for 20 minutes.

4. Off heat, add mint, then blend until very smooth.

5. Season with salt and pepper to taste, then serve with a mint garnish

INGREDIENTS

Soup

4 onions, sliced thinly

3 cloves garlic, minced

1 cup red wine (the alcohol cooks off)

2 tbsp fresh thyme leaves (chopped fine)

2 bay leaves

1 tbsp flour

2 tbsp tamari

1 tsp white miso paste

6 cups veggie broth

Melty Mozzarella

1/2 cup raw cashews - soaked

1 cup water

1 tsp apple cider vinegar

4 tbsp tapioca starch

1/2 tsp garlic powder

2 tbsp nutritional yeast

1/2 tsp salt

4 slices or chunks of bread or rolls

DIRECTIONS

Soup

1. In a large soup pot, sauté the onions over medium/low heat. You don't want to brown them...just soften them slowly.

Stir occasionally and continue to cook them until they are a deeper color...almost the color of a light caramel sauce. This takes about an hour.

2. Add garlic and raise the heat a bit and sauté for about a minute.

3. Add the wine, thyme and bay leaves. Bring to a simmer and reduce the wine by about half.

4. Add the flour and stir in well. Continue cooking at a low simmer for about 5 minutes, stirring often, until most of the wine is cooked off.

5. Stir in the tamari and miso paste. Mix well.

6. Add the broth and bring to a slow boil and then reduce heat to a low simmer. Cook for at least 30 minutes...but I like to let it cook on very low for hours to deepen the flavors.

While soup cooks, make the cheese.

Melty Mozzarella

1. In your high-speed blender, add all the cheese ingredients. Drain the soaked cashews before adding to the blender.

Start at a low speed and increase to high. Blend until very smooth.

2. Pour into a saucepan and cook over medium-high heat. Stir constantly. It will start getting lump...keep stirring. It will get thick and become stretchy. Cook for another minute or two, constantly stirring. Remove from heat.

Assembly

Spread cheese onto your bread, toast in a toaster oven or broiler until cheese gets golden.

Ladle soup into small bowls, top with crusty cheese bread and serve immediately.

FULL CREDIT to YOURMOMSVEGAN.COM for this awesome recipe!!!

INGREDIENTS:

4 medium tomatoes, diced

1 cup tomato juice or V8 juice

1 cup cucumber, seeded and diced

1 red bell pepper, diced

½ cup red onion, diced

1 small jalapeno, seeded and minced

1 can small white beans, rinsed well

1 medium garlic clove, minced

2 limes: 1 juiced, 1 cut into wedges

2 teaspoons balsamic vinegar

2 teaspoons vegan Worcestershire sauce

½ tsp ground cumin

1 tsp kosher salt (optional)

¼ tsp ground black pepper

¼ tsp ground black seed/black cumin (optional)

2 tbsp fresh cilantro

2 tbsp fresh basil

1 avocado, cubed

For Watermelon Gazpacho, add 4 cups of watermelon, leave out the V8 juice and beans, switch basaltic vinegar to red wine vinegar.

DIRECTIONS:

1. Combine everything together except half the cilantro/basil leaves, avocado, and lime wedges.

2. Puree 2 cups of the soup and add back in or use an immersion blender to partially puree the soup to add thickness.

3. Garnish with fresh cilantro or basil, cubed avocado, and a wedge of lime.

INGREDIENTS

1 large yellow onion, diced

3 medium carrots, diced

2 ribs celery, diced

4 cloves garlic, minced

1 tbsp tomato paste

1 tsp dried thyme

1 tsp smoked paprika

½ tsp red pepper flakes

1 bay leaf

4 cups veggies broth, low sodium

2 cups of water

1 head medium green cabbage, cored and chopped (about 6 cups)

3 medium gold potatoes, peeled and diced (1 lb.)

1 can fire-roasted diced tomatoes with juice

1 (15-ounce) can cannellini beans, rinsed & drained (about 1.5 cups)

1 tsp sea salt, more to taste

Fresh ground pepper, to taste

Fresh parsley

DIRECTIONS

1. Sauté onions in small amount of broth until translucent.

2. Add carrots, celery, and garlic and sauté another couple of minutes.

3. Add the rest of the ingredients except the beans and parsley and cook until the cabbage is tender.

4. Add the beans in the last 5 minutes to warm, and serve with a sprinkle of fresh parsley.

INGREDIENTS

6 cups chopped romaine lettuce

1 cup shredded purple cabbage

1 cup chopped cucumber

½ cup shelled organic frozen edamame, thawed

8 oz baked organic teriyaki tofu, cut into small cubes

½ cup whole grain of your choice, cooked as directed

¼ cup chopped almonds

2 scallions, chopped or more

2 Tbsp sesame seeds

Dressing

1 cup grated carrot

2 tbsp water

2 Tbsp liquid Aminos

2 Tbsp rice vinegar

2 Tbsp mince ginger

1 tsp toasted sesame oil

2 tsp minced garlic

2 tsp honey

½ tsp turmeric

1/8 tsp black pepper

DIRECTIONS

1. Chop and prepare all ingredients above and place together in a bowl. If making ahead of time mix together and place in the refrigerator but wait until you are ready to serve before adding the dressing

2. Put all the dressing ingredients into a blender and blend until smooth. Add dressing and mix well when ready to serve. The dressing can be made ahead of time and stored in the refrigerator.

INGREDIENTS

1 cup edamame

1 can black beans, drained and rinsed

1 cup frozen corn, defrosted

1 cup halved cherry/diced plum tomatoes

1 avocado, diced

½ cup scallions, thinly sliced

½ bunch cilantro, chopped

1 tbsp red wine vinegar or juice from one lime

1 tsp hot sauce

Salt and pepper to taste

DIRECTIONS

1. Mix all together in a bowl except the avocado. Mix well. Add the avocado in last so it doesn’t get all mushy. Chill.

2. Serve in a bowl straight up, add to a burrito with raw salad greens, or put atop a veggie burger!

INGREDIENTS

6 cups packed kale, about 1 large bunch

Lemon juice from half a large lemon

15 oz can chickpeas, drained, rinsed

1 orange peeled & segmented

¼ cup hemp hearts, raw pumpkin or sunflower seeds

Citrus Vinaigrette

⅓ cup juice from 1 orange

2 tbsp apple cider vinegar

1 tsp mustard

1 tsp ground ginger

¼ tsp sea salt

DIRECTIONS

1. Tear your kale into large bite sized pieces and remove the thick stems and discard them. Rinse thoroughly and then add to a large mixing bowl. Pour the lemon juice on top and massage the kale with your hands for 2-3 minutes. This will gently wilt and soften the kale.

2. Add the chickpeas and hemp hearts to the same bowl and set aside.

3. Combine the dressing ingredients in a small bowl and whisk thoroughly to combine. Then pour the dressing on your salad and mix well to evenly distribute.

4. Garnish with the orange segments and enjoy.

INGREDIENTS

½ cup coarse bulgur

½ cup boiling water

juice from 1 lemon

½ cup fresh parsley, chopped

¼ cup fresh mint, chopped

½ cup scallions, chopped

¼ cup chopped fresh thyme

1 medium cucumber, cubed

1 medium tomato, cubed

1 can small white beans, drained

2 romaine lettuce leaves, finely chopped

1-2 tsp aminos

½ tsp black pepper

DIRECTIONS

1. Cook bulgur as directed on package.

2. Mix lemon juice, parsley, mint, scallions, and thyme into bulgur, and let sit.

3. Mix cucumber, tomato, lettuce, and beans in a medium bowl.

4. Add bulgur mixture and stir until combined. Add salt and pepper to taste.

INGREDIENTS

1 cup dry lentils, cooked al dente, about 20 min or less

3/4 cup farro, cooked as directed

1/2 red onion, chopped

1/3 cup capers

1 garlic clove, minced

2 cups fresh spinach, or other green chopped

1/4 cup sunflower seeds

1 cup alfalfa sprouts

Dressing

¼ cup water

1/4 cup cider vinegar

1 tbsp maple syrup

1 tbsp brown mustard

1 tsp pink Himalayan salt

1/2 tsp smoked black pepper

1 tsp ground cumin

1/2 tsp turmeric

1/2 tsp coriander

1/8 tsp cayenne pepper

1/4 tsp ground cloves

1/4 tsp cardamon

1/4 tsp cinnamon

1/8 tsp nutmeg

DIRECTIONS

1. Mix all salad ingredients together to your liking

2. Mix dressing ingredients together in a jar, shake well, and add to lentil combo and mix well. Chill, and enjoy!

INGREDIENTS

1 cup buckwheat

1.75 cups water/veggie broth

1/3 cup toasted pumpkin seeds

2 tbsp fresh cilantro, chopped

1 tsp ginger

1 small jicama, diced

6-8 red lettuce leaves, shredded

Juice of 1 lime

1 medium green apple, grated

Salt and cayenne pepper, to taste

DIRECTIONS

1. Toast pumpkin seeds with small amount of salt in 350 F oven until crispy

2. Toast buckwheat and jicama in small saucepan for 1-2 minutes. Add liquid, bring to a boil over medium heat. Reduce heat to low and simmer, covered, 15-20 minutes or until all liquid is absorbed and grain is soft.

3. Remove from heat, and let cool

4. While buckwheat is cooking, mix all other ingredients in salad bowl. Once pumpkin seeds, buckwheat, and jicama is cool, mix in with other mixture

5. Season with salt and pepper to taste, and enjoy!!!

INGREDIENTS

1 cup split lentils, rinsed

1/3 cup chopped walnuts

1 tsp sea salt

Juice from 1 lemon

1 clove garlic, minced

1 tbsp fresh mint, chopped

2 tbsp fresh parsley, chopped

Black pepper and salt to taste

DIRECTIONS

1. Rinse and drain lentils, then cover with water in a small saucepan. Add sea salt, bring to a boil over medium heat. Reduce heat to a simmer, then cover and cook 2-5 minutes or until tender but still with some crunch.

2. Remove from heat and rinse under cold water, then drain and set aside.

3. Mix rest of ingredients, and add into lentils

4. Let sit for up to 30 minutes to allow flavors to ruminate.

5. Serve over leafy greens or with sauteed veggies!

INGREDIENTS

Shiitake mushrooms: 1 cup raw

Maple syrup: 1 tsp

smoked paprika: 1 tsp

Tamari: ½ tbsp

black pepper: ½ tsp

Cucumber: ½ cup

Sweet corn: ½ cup

Cherry tomatoes: ½ cup

Avocado: ½ ea

Salad greens: 2 cups

DIRECTIONS

1. Toast mushrooms in maple syrup, tamari, smoked paprika, black pepper 3-5 min until dry

2. Transfer to oven, bake @ 325 until crispy, around 15-20 minutes

3. Assemble salad in appealing manner with salad greens on bottom

INGREDIENTS

3 parts vinegar (apple cider vinegar, champagne vinegar, balsamic vinegar…)

2 parts mustard (Dijon, spicy brown…)

1 part maple syrup (or honey)

DIRECTIONS

1. Whisk together/shake vinegar and mustard to form an emulsion

2. Whisk in maple syrup or honey or agave

(For example, 3 tbsp vinegar, 2 tbsp mustard, 1 tbsp maple syrup)

INGREDIENTS

1 avocado

¼ cup plant-based Greek yogurt

1 cup cilantro leaves and stems

1 small garlic clove

1 tsp lime juice

water to dilute, as needed

DIRECTIONS

1. Mash avocado very well, blend/whisk all ingredients together and adjust consistency with water

2. Season with salt and pepper to taste

INGREDIENTS

1 cup raw cashews, soaked in very warm water

2/3 cup unsweetened nut milk

2 tsp lemon juice

1 clove garlic, minced/crushed

¼ tsp onion powder

1 tsp apple cider vinegar

¼ tsp black pepper

2 tsp dried dill

salt to taste

DIRECTIONS

1. Blend all ingredients except nut milk and cashews

2. Blend in cashews, then slowly add in nut milk to reach desired consistency

INGREDIENTS

⅓ cup raw cashews, soaked in very hot water for 15 minutes

1 tbsp tahini

1 tbsp Dijon mustard

1 tbsp lemon juice

1 small clove garlic, minced

¼-⅓ cup unsweetened, plain plant-based milk

¼ cup fresh tarragon, chopped

freshly ground black pepper, to taste

DIRECTIONS

1. While soaking cashews, in a food processor process tahini, Dijon, lemon juice, and garlic

2. After soaking, process cashews and tarragon into this mixture until very well combined

3. Slowly pour in milk until desired consistency

4. Season with salt and pepper to taste

INGREDIENTS

⅓ cup juice from 1 orange

2 tbsp apple cider vinegar

1 tsp mustard

1 tsp ground ginger

¼ tsp sea salt

DIRECTIONS

Combine the dressing ingredients in a small bowl and whisk thoroughly to combine.

INGREDIENTS

¼ cup tahini

juice of 1 lemon

1 garlic clove, minced

salt and black pepper to taste

water, as needed

DIRECTIONS

1. Whisk/shake/blend all ingredients except water to form an emulsion.

2. Slowly add water to desired consistency

3. Season with salt and pepper to taste

INGREDIENTS

2 cloves garlic, minced

1/3 cup pine nuts or cashews

3 cups loosely packed basil

½ cup cilantro sprigs

½ cup veggie broth (add more if needed)

¼ cup nutritional yeast

1 tbsp lemon juice

black pepper and salt to taste

DIRECTIONS

1. In a food processor, process garlic, pine nuts, and basil until a paste

2. Add cilantro, nutritional yeast, and lemon juice until well combined

3. Slowly add veggie broth until desired consistency

4. Season with salt and pepper to taste

INGREDIENTS

3 parts rice vinegar

1 part miso paste

1 part honey or maple syrup

DIRECTIONS

Mix together all ingredients.

INGREDIENTS

¾ cup tahini

2 tbsp fresh lemon juice

4 cloves garlic, minced

2 medium red bell pepper, roasted, seeded, sliced

½ cup water

½ tsp sea salt

1-2 tsp ground black pepper

DIRECTIONS

1. Process tahini, lemon juice, and garlic until a smooth paste

2. Add peppers until smooth, and slowly add water until mixture reaches desired consistency

3. Season with salt and pepper to taste

INGREDIENTS

1¼ cups unsweetened oat or almond milk, divided

1 cup cooked red or Yukon Gold peeled potato

¼ cup chopped roasted red pepper

¼ cup chopped carrot

⅓ cup raw pumpkin seeds

2½ tbsp lime juice

2 tbsp canned coconut milk

2 tbsp nutritional yeast

1 clove garlic

½ tsp chili powder

¾ tsp salt

½ tsp cumin powder

½ tsp chipotle flakes or ¼ tsp chipotle seasoning

3 tbsp chopped jalapeños peppers

DIRECTIONS

1. Into a high-speed blender, add ¾ cup milk and all ingredients

2. Blend until smooth. Add remaining milk, blending again until desired consistency is reached.

3. Transfer to a saucepan over medium heat, and cook for 5 to 8 minutes, or until mixture begins to slowly bubble and thicken, stirring frequently. Pour into a serving dish.

INGREDIENTS

½ cup cilantro

juice of 1 lemon

1 garlic clove

water to dilute

DIRECTIONS

1. Mix together all ingredients and add water to desired consistency.

2. Season with salt and black pepper to taste.

INGREDIENTS

1 Cauliflower

½ cup Hummus

1.5 cups (1 can) Chickpeas

½ tbsp Chia seeds

CHIMICHURRI

1 jalapeno, minced

2-3 garlic cloves, minced

¼ cup red wine vinegar

1 tsp sea salt

¼ cup fresh cilantro, chopped

¼ cup fresh parsley, chopped

1 tbsp fresh oregano, chopped

¼ cup+aquafaba from the can

DIRECTIONS

1. Cut 1” cauliflower steak from head, parallel to the stalk, reserving rest for other purposes.

2. Make chimichurri sauce (marinade and topping) by blending all ingredients together in food processor. Add more aquafaba until desired consistency obtained.

3. Marinade cauliflower in ½ of this mixture for 30 minutes plus

4. While this is marinating, dry chickpeas well, then roast at 350 F for 10-15 minutes or until crispy.

5. After 30 min+ of marinading, grill or roast cauliflower on high heat until golden brown and softened: around 5 min per side on high heat grill or 10 min per side in 400 F oven

6. Serve cauliflower steak over hummus, garnish with chickpeas and remaining chimichurri sauce

INGREDIENTS

8 oz. dry whole wheat rotini pasta

6 oz. Broccolini, trimmed, halved, sliced 1.5 in

1 cup low-sodium vegetable broth

8 oz fresh cremini mushrooms, quartered

1 medium zucchini, quarter slices

1 medium yellow squash, sliced in quarters

¾ cup sliced red bell pepper

½ cup chopped onion

3 cloves garlic, minced

¼ cup cashew butter or tahini

3 tablespoons nutritional yeast

1 tablespoons lemon juice

2 teaspoons Dijon mustard

Sea salt, fresh black pepper to taste

DIRECTIONS

1. In a large pot cook pasta according to package directions; reserve 1½ cups pasta cooking water. Drain; set rotini aside.

2. In the same pot, cook Broccolini with ¼ cup of the vegetable broth over medium-high about 3 minutes. Add the next six ingredients (through garlic); cook 5 minutes more or until just crisp-tender, stirring frequently. Remove from heat; add rotini and toss.

3. In a bowl whisk together the remaining ¾ cup broth and the next four ingredients (through mustard). Add to pasta mixture in pot; toss to combine. Add reserved pasta cooking water a little at a time until creamy. Return to heat to heat through. Season with salt and black pepper.

Tip: Save a little water from cooking the pasta—the starch in it adds extra creaminess to the finished sauce. To make it gluten-free, substitute gluten-free pasta such as lentil, brown rice, or chickpea pasta.

INGREDIENTS

1 cup farro

½ cup dry white wine

4 cups vegetable broth

1 tbsp nutritional yeast

Salt, pepper: to taste

1 tsp saffron

½ onion, minced

1 cup red-veined sorrel or spinach

1 cup mushrooms

1 tbsp corn starch

DIRECTIONS

1. Soak farro in cold water to cover for 20-30 minutes. Drain and then submerge in cold broth and bring to a boil. Reduce heat to a low simmer and cover, cook until tender (15-20 minutes). Drain farro over a bowl to reserve broth.

2. Sweat onion, mushrooms, and saffron over medium heat with small amount of broth. When translucent(~5min), add white wine and cook until wine has fully evaporated(~5min).

3. Add farro and toast for another 2-3 minutes, occasionally stirring. When fragrant and fully heated through, fold in nutritional yeast and enough broth to make creamy

4. Thicken remaining broth with corn starch, arrowroot, or tapioca

INGREDIENTS

Anygrain: Cook brown rice or farro or other whole grain of your choice.

Manygreens: Cook a whole bunch of green veggies – at least 3. I like broccoli, swiss chard, avocado, asparagus… and added spinach at the end. Add garlic!

Anybean/PB-Protein: Warm a can of beans or cube up tofu, seitan, or tempeh and add to the cooking veggies.

Green Goddess Dressing

1 avocado

1 scallion or several chives chopped

1 garlic clove, minced/crushed

¼ cup fresh cilantro

¼ cup fresh parsley

1 tbsp fresh tarragon or 1 tsp dried

2 tbsp rice vinegar

½ of a lemon juiced

1 tbsp nutritional yeast

1 tsp maple syrup

2 tsp miso paste

DIRECTIONS

Blend all together to make a smooth creamy dressing and drizzle over the dinner in a big bowl!

Plating

Drizzle the Green Goddess Dressing over the grain and veggies in a big wide bowl. Top with toasted pumpkin seeds, walnuts and/or roasted chickpeas

INGREDIENTS:

Whole Cauliflower: 1 ea

Sauce:

Garlic, minced: 3 cloves

White Miso: 2 tbsp

Tahini: 1 tbsp

Nutritional Yeast: 2 tbsp

Mustard: ½ tsp

Turmeric: 1 tsp/ 1” fresh

Salt and pepper: to taste

Water: ½ cup

Lemon, fresh/juice- 1.5 tbsp

Parsley: 3 tbsp

DIRECTIONS

1. Boil cauliflower whole ~8 minutes

2. Blend/puree all ingredients for sauce except water until a paste

3. Add water and blend.

4. Remove cauliflower, pat dry on plate. Put into baking dish with 1 cup water into bottom. Add ½ sauce on top, brush over. Roast at 400 F for 40 minutes.

5. Add chopped parsley and fresh pepper to sauce, drizzle over cauliflower.

INGREDIENTS

1 cup dry Brown or preferred rice

1 avocado, sliced or cubed

1/4 cup onion, minced

1 clove garlic, minced

1 can black beans

2 cups water or broth

1 sweet potato, cubed

2 tsp salt

1 tsp garlic powder

DIRECTIONS

1. Sauté onion and garlic in small amount of broth until translucent and fragrant, (2-3 min)

2. Toast rice in with sautéed veggies for 2 minutes

3. Add rest of broth or water, bring to boil, cover and bake with beans @ 350 F(20-23m)

4. Roast sweet potatoes with salt, garlic powder ~25 minutes

5. Serve over salad greens or with salsa with avocado

INGREDIENTS

1 package extra-firm tofu

3 tbsp sesame seeds

¾ cup orange juice

3 tbsp tamari or aminos

2 tbsp pure maple syrup

1 tbsp brown rice vinegar

1½ tsp arrowroot powder

1 lb frozen stir-fry vegetables

4 cups hot cooked brown rice

2 tbsp sliced scallion

1 tbsp sesame seeds, toasted

DIRECTIONS

1. Preheat air fryer to 375°F. Cut tofu horizontally into three planks. Use a heavy plate to press tofu planks between two cotton towels about 25 minutes, removing as much liquid as possible. Sprinkle tofu planks all over with the 3 Tbsp. sesame seeds. Line air fryer trays with foil. Arrange trays in air fryer. Air-fry 12 to 15 minutes or until browned and starting to crisp, turning tofu once and rotating trays if necessary. Cut tofu into bite-size pieces.

2. Meanwhile, in a small bowl stir together the next five ingredients (through arrowroot powder). In a large skillet cook vegetables over medium 5 to 7 minutes or until almost tender, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking. Add sauce and cook just until thickened.

3. To serve, top rice with vegetables and tofu. Sprinkle with scallion and toasted sesame seeds.

INGREDIENTS

1 15 oz can garbanzos (aka chickpeas), with liquid ½ cup water or vegetable stock

1 medium onion, peeled, quartered

1 tsp fresh sage

2 tbsp soy sauce

1 tsp salt

½ c walnuts, chopped

2 ¾ cup rolled oats, uncooked

1/3 cup whole wheat or chickpea flour

Topping options:

Avocado, arugula, tomato, red onion, hot sauce, veggie ketchup, mustard

DIRECTIONS

1. Place garbanzo beans and its juice (called aquafaba), water or veggie stock and onion in blender. Blend until smooth. Pour into large bowl. Add remaining ingredients and mix. Let rest 10 minutes to soak up the extra liquid.

2. Form into patties of desired width about ½ in thick.

3. Bake at 350 for 8-10 min per side until browning.

4. Enjoy on a Ezekiel sprouted bun with sliced tomato, arugula, sliced avocado, mustard, and hot sauce or veggie ketchup (No added sugars)

5. Wrap in parchment paper and freeze in a bag, what you won’t use in next 2-3 days. When ready to enjoy again, pull out the burger wrapped in parchment, and place right into preheated oven on the paper – may need to cook longer to heat through.

INGREDIENTS

8 Chinese broccoli

4 cloves garlic, sliced

1 tsp toasted sesame oil

½ onion

2 tsp chili flakes

2 tbsp tamari

1 tbsp Hoisin Sauce

1 inch fresh grated ginger or 2 tsp dried

2 cup buckwheat or whole wheat noodles

4 cups veggie broth

1 block of extra-firm tofu, pressed, drained, cubed

DIRECTIONS

1. Wash and trim dried ends off the Chinese broccoli. Briefly sauté in small amount of broth 1-3 minutes until slightly softened. Shock in ice water

2. Add all the veggie broth and cook noodles until al dente. Save broth and remove noodles.

3. Continue to cook veggie broth to reduce

4. In a separate pan, sauté onions and garlic in sesame oil on med-hi until golden brown and crispy.

5. To this pan, add cubed tofu, Chinese broccoli, ginger, and chili flakes. Sauté until greens are wilted fully. Add ¼ cup of veggie broth or more to form a sauce mixture.

6. Mix noodles with soy sauce, and small amount of veggie broth to form a sauce.

7. Serve noodles together with Chinese broccoli-tofu mixture. Add pickled vegetables for a crunch and contrasting flavor.

INGREDIENTS

2 cups chopped mushrooms

1 medium sized eggplant, chopped

5 celery stalks, chopped

½ cup chopped walnuts

¼ cup ground flax seed

1 can kidney beans, drained

1 cup cooked brown rice or wild rice

2 tbsp nutritional yeast

1 tsp dried thyme

½ tsp ground rosemary

2 tsp salt

1 tsp black pepper

DIRECTIONS

1. Sauté the mushrooms, eggplant, and celery until tender – about 5 min

2. Transfer to food processor and add the remaining ingredients and pulse a few times until semi-chunky

3. Transfer to a bowl. Using your hands, make patties that are 3-4 inches wide and ¾ inch think – uniformity more important than actual size.

4. Place patties on parchment paper on a baking sheet.

5. Bake at 375 for 15 min and flip. Cook another 10 min until browned.

INGREDIENTS

1 package extra-firm tofu

¼ cup tamari or aminos

1 tbsp mirin

1 tbsp lemon juice

1 tsp fresh ginger, grated

1 clove garlic, minced

DIRECTIONS

1. Preheat grill to medium high heat

2. Cut tofu into slabs and squeeze out excess liquid.

3. Coat tofu in some of marinade, then grill tofu.

4. Halfway through cooking process, coat in more marinade. Flip tofu when it no longer sticks, around 3-5 minutes.

5. Cook 3 minutes on second side, brushing on more marinade.

6. Serve with grilled veggies or vinaigrette slaw!

INGREDIENTS:

1 package extra-firm tofu

¼ cup tamari or aminos

1 tbsp mirin

1 tbsp lemon juice

1 tsp fresh ginger, grated

1 clove garlic, minced

DIRECTIONS

1. Preheat grill to medium high heat

2. Cut tofu into slabs and squeeze out excess liquid.

3. Coat tofu in some of marinade, then grill tofu.

4. Halfway through cooking process, coat in more marinade. Flip tofu when it no longer sticks, around 3-5 minutes.

5. Cook 3 minutes on second side, brushing on more marinade.

6. Serve with grilled veggies or vinaigrette slaw!

INGREDIENTS for sauce

½ cup raw cashews – soaked in warm water then drained

1 cup unsweetened nut milk (not coconut)

1 tbsp miso paste

¼ cup tahini

Juice of ½ lemon

2-3 tbsp nutritional yeast

½ tsp mustard

1/2 tsp turmeric

1/4 tsp black pepper

1 clove garlic

Pinch cayenne pepper

DIRECTIONS for sauce

Blend all together in a blender.

DIRECTIONS for entree

Anybean – Anygreen – Anygrain

1. Choose a bean: black, kidney, lentils, chick peas, black-eyed peas, northern, cannellini

Heat them up. Add spices if desired (cumin, garlic, smoked paprika…)

2. Pick a green: kale, spinach, collard greens, broccoli, escarole, swiss chard. Sauté in veggie broth, add minced garlic, salt or aminos to taste

3. Pick a grain: brown rice, farro, quinoa, millet, buckwheat, barley, wheat berries. Cook as directed.

4. Make the Creamy Cashew Lemon Sauce and either drizzle over the top, or pool on the plate and put food on top

INGREDIENTS

1 onion, diced

1 garlic clove, chopped

8 oz mushrooms, sliced

1 small head of broccoli, cut small

2 carrots, diced

1 red pepper, diced

1 cup frozen corn

1 12 oz package firm tofu, drained

1 container of vegan ricotta cheese (Kite Hill)

½ tsp cayenne pepper

1 tsp basil

1 tsp rosemary

1 tsp oregano

1-2 jars oil free pasta sauce

1 box whole wheat/brown rice lasagna noodles, uncooked 1 large, sweet potato, peeled, cubed

4 roma tomatoes, sliced

1 cup raw cashews, ground

DIRECTIONS

1. Preheat oven to 400 degrees.

2. Put the cubed sweet potatoes in a steamer pan to cook

3. Sauté the onion and garlic on high heat for 3 min in a large skillet. Add mushrooms and cook another few minutes until they release their juices. Remove to a large bowl leaving the juices in the pan.

4. Sauté the broccoli and carrots for 5 min and add to the veggie bowl.

5. Sauté the red pepper and corn for 3 min and add to the veggie bowl.

6. Add the cayenne pepper, basil, and rosemary to the veggie bowl.

7. In another bowl, crumble the tofu and combine with the almond ricotta and oregano.

Directions for layering the lasagna:

1. Cover the bottom of a 13x9 baking pan with sauce and add a layer or noodles (uncooked), and another layer of sauce.

2. Top with ½ of the veggie mixture, then ½ of the tofu mixture.

3. Add another layer of noodles then sauce. Layer all the spinach evenly then spread all the sweet potatoes over the spinach.

4. Add another layer of noodles and sauce. Add the remainder of the veggies topped with the remainder of the tofu mixture.

5. Add another layer of noodles, top with sauce. Add the sliced roma tomatoes to cover the top of the lasagna.

6. Put foil over the top and bake for 45 min covered at 400 degrees.

7. Remove foil, sprinkle the cashews over the top, and bake another 15 min.

8. Let rest at least 15 min before serving.

INGREDIENTS

2 tbsp chia seeds

½ cup nut milk

DIRECTIONS

1. Mix chia seeds and milk in a jar. Refrigerate and shake every so often for 2-3 hours until firm.

2. Add optional toppings when ready to eat.

SOME VARIATIONS

1. Slivered almonds and strawberries,

2. Dried apricots and pumpkin seeds

3. Maple syrup and walnuts

4. Cinnamon and blueberries

5. Peanut butter and cacao nibs

INGREDIENTS

6 medium bananas, peeled, diced, frozen

1 tbsp unsweetened date honey

1 tbsp nut butter

4 seedless frozen grapes or ¼ cup frozen blueberries

DIRECTIONS

1. Defrost bananas at room temp for 5 minutes. Process these in a food processor with honey and nut butter until smooth

2. Thinly slice frozen grapes or use frozen bludeberries, and serve atop banana granita with a mint sprig for garnish!

INGREDIENTS

1 25 oz bottle dry white wine

1 vanilla bean

1 cinnamon stick

4 whole peppercorns

4 cardamom pods

4 cloves

1 tbsp honey

Cornstarch, as needed

8 medium Anjou pears, peeled, cored from bottom, with stems intact

DIRECTIONS

1. Mix all ingredients except pears and cornstarch, boil over medium-high heat.

2. Add pears and bring to a simmer, cook around 20 minutes or until fork tender

3. Remove pears and either shock in ice water or chill in fridge.

4. Strain liquid mixture and continue to cook until reduced to 1/3 original volume.

5. Add cornstarch as needed to obtain syrup consistency. Chill in fridge

6. Serve chilled pears with white wine syrup with fresh berries. Garnish with mint leaves.

INGREDIENTS

1 ½ cups canned, unsweetened pumpkin

¾ cup pitted, whole dates

¾ cup unsweetened almond milk

1 tsp vanilla

1 tbsp ground flax seeds

1 ½ cup whole wheat pastry flour

½ cups oat flour/ground oats

2 tsp baking powder

½ tsp baking soda

2 tsp pumpkin spice mix

½ tsp salt

2 tbsp chopped pecans

DIRECTIONS

1. Preheat oven to 350 F and line 12, 2.5-inch muffin cups with liners

2. Microwave pumpkin, dates, milk, and vanilla around 2.5 minutes or use a saucepan on the stove until warm and dates are softened

3. In a small bowl mix flaxseeds and 3 tbsp warm water, and let stand 5 minutes

4. Process pumpkin mixture in a food processor until well blended and smooth. Add flaxseed mixture and combine.

5. Mix together dry ingredients: pastry & oat flours, baking powder and soda, pumpkin spice mix, and salt.

6. Add dry mixture to wet ingredients in food processor and process 10-15 seconds until just incorporated, but still slightly lumpy

7. Pour batter into cups 2/3 of way, top with pecans and bake 30-35 minutes or until toothpick releases cleanly

8. Release from baking pan and cool on rack.

INGREDIENTS

2 ripe avocados

1 ripe banana

1/3 cup cacao/cocoa powder

½ tsp vanilla

1 tbsp maple syrup

OPTIONAL TOPPINGS

pistachios, chopped walnuts

grated coconut

fresh berries

DIRECTIONS

1. Blend together all ingredients

2. Chill and serve with fresh berries, pistachios, or coconut shavings. Enjoy!

BARS

½ cups oats

½ cup almond meal/ground almonds

½ cup ground flaxseed

2 tsp cinnamon

½ tsp salt

1 tsp vanilla

2 bananas, mashed

½ cup applesauce

¼ cup peanut butter, natural

2 tbsp maple syrup/honey

DRIZZLE

½ cup dark chocolate chips

2 Tbsp almond milk

DIRECTIONS

1. Mix oats, ground almonds, flaxseed, cinnamon, and salt together in a bowl

2. Mix vanilla, bananas, applesauce, peanut butter, and maple syrup in another bowl

3. Combine the wet ingredients into the dry and mix together very well

4. Spread into a 9x9 baking dish and pat down. Bake at 350 F for 30 min until the sides start to brown

5. Melt the chocolate chips into the almond milk and drizzle over the cooled snack bars. Put in fridge to set and serve with fresh fruit and crushed nuts

INGREDIENTS

FILLING

2 cups fresh cranberries

4 cups fresh blueberries

2 tbsp maple syrup

1 tsp ground cinnamon

Zest and juice from ½ orange

CRUMBLE

1 cup rolled oats, divided in ½

½ cup cashews, chopped, divided in half

1 tbsp chia seeds

1 tsp ground cinnamon

¼ cup tahini

1 tbsp maple syrup

DIRECTIONS

1. Preheat oven to 350 F, mix all the ingredients for the filling. Set aside

2. In a food processor, pulse ½ of oats and cashews until a loose crumb texture

3. Add to a bowl, and mix in rest of oats, cashews, chia seeds, and cinnamon

4. Mix tahini and maple syrup and fold into your dry mixture

5. Pour the filling mixture into a 8x8 baking dish or cast-iron skillet, covering with crumble

6. Bake uncovered until golden brown and there are bubbly edges, around 45 minutes

7. Remove from oven and let cool around 10-15 minutes before serving

INGREDIENTS

7 cups kale

1 tsp paprika

1/4 cup nutritional yeast

2 tsp apple cider vinegar

1 tsp garlic salt

DIRECTIONS

1. Preheat the oven to 300F and line a baking sheet with parchment paper or a silicone mat.

2. Chop your kale into bite sized pieces and place in a bowl, along with the rest of the ingredients.

3. Toss with your hands until covered, then spread out onto the mat. Bake for 25 to 30 minutes until crispy.

INGREDIENTS

3 avocados

1 tbsp ground flax seed

juice of 1 lime

½ bunch cilantro – chopped

3 tbsp red onion – diced

2 radishes – minced or diced

1 clove garlic - minced

½ tsp black pepper

½ tsp cumin

1 minced chipotle pepper in adobe sauce

DIRECTIONS

1. Mash avocados and mix everything all together!

2. Serve with carrot and celery sticks or no oil whole grain crackers like Finn Crisp Rye Crackers

INGREDIENTS

1 cup berries

½ cup orange juice

1 Tbs Chia seeds

1 tsp vanilla

2 tsp maple syrup (optional)

DIRECTIONS

1. Thaw your berries overnight in the fridge before using. While you can use frozen berries without thawing, you’ll need to give them some extra time in the blender to break down.

2. Add them to a blender or food processor and pulse a few times to break up. I like my jam to be fairly chunky, so I leave lots of whole berry pieces in. If you want a smoother chia jam, then pulse it more to break up the berries.

3. Add to a bowl along with the orange juice, chia seeds, vanilla and stir to combine. I find that this jam is perfectly sweet with just the orange juice, but feel free to add in maple syrup if you prefer a sweeter jam.

4. Place in the fridge for 15 minutes to just set, then stir and place back in the fridge for 2-3 hours, or until gelled. That’s it! Enjoy on everything.

INGREDIENTS

2 cans drained garbanzo beans

1 can garbanzo beans with liquid

3 cloves of garlic, minced

¼ cup of lemon juice

Add more or less garlic and lemon juice to get your desired taste. Also add more or less aquafaba to get the consistency you want.

OPTIONAL

To make different flavors add ingredients such as: roasted red pepper, cilantro, edamame, spinach, tahini, smoked paprika, cayenne pepper, cumin, sun-dried tomatoes, chopped olives…. Endless possibilities!

Skip the tahini paste if you’re watching the calories

DIRECTIONS

1. Add first 2 cans garbanzo beans with garlic and lemon juice in food processor until smooth.

2. Add other garbanzo beans with liquid until desired consistency

INGREDIENTS

1 avocado

1 tbsp cilantro, chopped fine

½ cup edamame

¼ tsp cayenne pepper

¼ of an onion

½ tsp cumin

2 cloves garlic, minced/crushed ½ tsp salt

2 roma tomatoes cut into ¼” cubes ½ tsp pepper

1 tsp lime juice

DIRECTIONS

1. Boil/steam edamame until tender, around 8-10 minutes. Let cool, mash

2. Mix in all ingredients, blend if preferred