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All recipes are plant based.
There are sauce and dressing recipes included in many recipes throughout this page.
Be sure to note the recipe key.
V = vegan (recipes with raw honey are not marked vegan)
R = raw (may contain frozen peas, dried fruit, spices)
FF = no added fat
SF = no added salt
LF = low added fat
LS = low added salt (1/4 tsp or less)
D = contains dressing or vinaigrette recipe
S = contains sauce recipe
L = contains legumes
P = contains pasta
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Green Pea Pasta Salad
▪️leafy greens (I use green leaf and romaine)
▪️large handful sprouts
▪️large handful of cooked green pea pasta
▪️1 large radish, sliced thin and chopped
▪️2 TB red onion (I use cipollini)
▪️2-3 TB raw, unsalted cashews, cut in half
➡️ Layer ingredients in a medium size salad bowl. Top with Vinaigrette.
Maple-Lemon Vinaigrette
▪️2 TB lemon juice
▪️2 TB pure maple syrup
▪️1/8 tsp onion powder
▪️1/8 tsp garlic powder
▪️1/8 tsp paprika
▪️1/8 tsp red pepper flakes
▪️1/16 tsp cayenne
▪️1 clove garlic, chopped
➡️ Whisk all ingredients.
~Makes 1/4 cup
Mexican Salad
▪️Romaine (lettuce or microgreens)
▪️salad toppings: red bell peppers, onion, orange segments (I use clementines when in season), or any other toppings you prefer
▪️black beans, rinsed and drained
▪️Salsa (I use Amy’s mild salsa)
▪️Orange-Lime avocado dressing (recipe below)
➡️ Layer greens, toppings, beans, dressing, and salsa.
Orange-Lime Avocado Dressing
▪️1 large orange, peeled and deseeded
▪️1 avocado
▪️1 lime, juiced
▪️handful of cilantro
▪️1 clove garlic
▪️1/4 tsp cumin
▪️1/2 tsp salt free chili powder
▪️1/8 tsp chipotle powder
▪️1/4 tsp sea salt
➡️ Blend all dressing ingredients until smooth.
Arugula Nectarine Salad
▪️1 head mini romaine
▪️1 cup arugula (I used microgreens)
▪️3 small nectarines, diced
▪️1-2 tsp thyme leaves
▪️2 TB pistachios, chopped (optional)
➡️ In a medium size bowl, layer half of the romaine, half of the arugula, and half the nectarines. Repeat. Pour vinaigrette over salad and top with thyme leaves.
Maple-Lemon Vinaigrette
▪️2TB juiced lemon
▪️2TB maple syrup
▪️1/4 tsp paprika
▪️1/8 tsp garlic powder
▪️1/8 tsp onion powder
▪️1/8 tsp red pepper flakes
▪️1/16 tsp cayenne powder
➡️ Whisk all ingredients.
~Makes 1/4 cup
Adapted salad portion from: https://www.medicalmedium.com/blog/arugula-nectarine-salad
Fenugreek Cilantro Salad
▪️Romaine microgreens (I filled a medium sized 38oz bowl)
▪️handful of cilantro microgreens
▪️handful of fenugreek microgreens
▪️2 TB raw cashews, cut in half
➡️ Place greens in bowl. Pour on the vinaigrette and top with cashews.
Garlic-Lime Vinaigrette
▪️2TB pure maple syrup
▪️2 TB juiced lime
▪️1/4 tsp garlic powder
➡️ Whisk all ingredients.
~Makes 1/4 cup
NOTE:
This can be made fully raw by using a different dressing.
Vegan Taco Salad
▪️1 large onion, diced
▪️15 oz can brown lentils, rinsed and drained
▪️1 TB salt-free chili powder
▪️1 tsp cumin
▪️1/2 tsp each paprika, onion powder, garlic powder, sea salt
▪️1/4 tsp each dried oregano, ground pepper
▪️1 small juiced lime
➡️ Water saute onions 5 min. Add spices, lentils, and 1/2 cup water. Mash lentils until it resembles ground meat. Heat on low for 15 minutes. Stir in lime juice and set aside.
Cashew Cream
▪️1 cup raw cashews, soaked 30 min.
▪️1/2 medjool date
▪️1 clove garlic
▪️1/2 lemon, juiced
▪️1/2-3/4 cup water, as needed
▪️1/4 tsp sea salt
➡️ Blend all ingredients until smooth.
~Makes 2 cups
Additions
▪️Salsa
▪️Romaine lettuce (I use microgreens) ▪️Cilantro
▪️Tortilla chips- I use Siete grain free, salt free chips
➡️ Add desired amounts of everything to a bowl. Stir and serve.
Cashew Cream from:
https://www.medicalmedium.com/blog/twice-baked-sweet-potatoes
Thai Red Cabbage Slaw
▪️2 cups red cabbage, shredded (I used purple kohlrabi microgreens)
▪️1 medium carrot, shredded
▪️1/4 red onion or shallot, sliced thin
▪️1/2 cup Thai basil leaves, chopped
▪️1 cup frozen peas, thawed
➡️ Place all ingredients in a bowl. Pour on the Orange Lime Vinaigrette (recipe below).
Toss and serve immediately.
Orange-Lime Vinaigrette
▪️1 orange, juiced
▪️1 large lime, juiced (about 2TB)
▪️1 clove garlic, chopped
▪️1-2 TB liquid raw honey
▪️1/4 tsp pink salt
▪️1/8 tsp cayenne powder
➡️ Whisk all ingredients.
~Makes 3/4 cup
Adapted recipe from:
https://www.liveremedy.com/thai-red-cabbage-slaw/
Vegan Ranch Dressing
▪️4 TB raw cashew butter
▪️1 garlic clove, chopped
▪️1/4 tsp black pepper
▪️1/2 tsp dried minced onion
▪️1 tsp garlic powder
▪️1.5 tsp dried parsley flakes
▪️1.5 tsp dried chives
▪️1/4 tsp sea salt
▪️1 TB juiced lemon
▪️4 TB water
➡️ Whisk ingredients until smooth.
~Makes 1/2 cup
TIPS:
▪️Fresh or dried spices can be used. I typically use dried in the winter or if I don’t have fresh on hand.
Creamy Italian Dressing
▪️Heaping 1/2 cup raw cashews
▪️1 cup water
▪️1 lemon juiced
▪️1/4 cup fresh basil
▪️1 tsp garlic powder
▪️2 tsp onion powder
▪️2 tsp dried parsley
▪️2 tsp dried oregano
▪️1/2 tsp salt
▪️1/4 tsp black pepper
➡️ Blend all ingredients until smooth.
~Makes 1.5 cups.
TIPS:
▪️If you don't have fresh basil, use 2 tsp dried basil. Dried herbs will give the dressing a white, speckled look and will taste stronger.
French Dressing
▪️2 large handfuls frozen mango, thawed
▪️2.5 dates, pitted
▪️1/2 large lime, juiced
▪️1 clove garlic
▪️1 small onion (I like red cipollini, but have used scallion and 2 TB red onion too)
▪️1/2 tsp onion powder
▪️1/2 tsp garlic powder
▪️1/2 tsp smoked paprika
▪️1/8 tsp chipotle powder
▪️1/8 tsp sea salt
➡️ Blend all ingredients until smooth.
~Makes 1 heaping cup.
Guacamole Dressing
▪️1 medium zucchini, diced
▪️1 medium avocado
▪️1 clove garlic
▪️2 TB white sweet onion
▪️2 TB packed cilantro
▪️1 lime, juiced
▪️1/4-1/2 tsp sea salt
▪️1/2 tsp cumin
▪️1/4 tsp onion granules
▪️1/4 tsp garlic granules
➡️ Using a tamper, blend until well combined. Dressing will be thick and slightly chunky.
~Makes 1.5-2 cups depending on size of avocado and zucchini.
Sunflower Celery Dressing
▪️1/2 cup raw sunflower seeds (I used a heaping 1/2 cup)
▪️3/4-1 cup filtered water
▪️1/4 tsp celery seed powder
▪️1 TB onion powder
▪️2 tsp dried basil
▪️2 tsp dried parsley
▪️3/4 tsp sea salt
▪️1/4 cup lemon juice
➡️ Blend all ingredients until smooth.
~Makes 2 cups.
Sunflower Dressing
▪️2 TB raw sunflower butter
▪️2 tsp lemon juice
▪️2 tsp pure maple syrup
▪️1/4 tsp garlic powder
▪️1/16 tsp sea salt
▪️2 TB water (use less for thicker dressing)
➡️ Whisk ingredients until smooth.
TIPS:
▪️Measure the ingredients (especially the lemon juice) or it may taste different than intended
▪️I use the above recipe for a small salad. For a larger salad, I just make 1.5 the recipe with less water for a thicker dressing.
Butternut Squash Soup
▪️2 russet potatoes, peeled and diced
▪️2 onions, diced
▪️2 medium carrots, diced
▪️2 stalks celery, diced
▪️3 cloves garlic, chopped
▪️3-4 cups butternut squash, cubed
▪️3-4 cups vegetable broth
▪️1 tsp curry powder
▪️1 lime, juiced
➡️ Place all ingredients in a soup pot. Bring to a boil, then reduce heat, cover, and simmer at a low boil for 30 minutes, until veggies are tender.
Transfer to a blender in batches and blend until smooth. Or use an immersion blender.
Top with red pepper flakes, sea salt, and pepper.
~Makes 4 quarts
TIPS:
▪️I use leftover liquid from steaming potatoes for a fast veggie broth.
White Bean Soup
▪️4 cups great northern beans or cannellini beans, rinsed and drained if canned
▪️2 large carrots, diced
▪️2 large gold potatoes, diced
▪️2 medium onions, chopped
▪️4 cloves garlic, chopped
▪️5 cups veggie broth or water
▪️4 tsp dried marjoram
▪️2 tsp paprika
▪️4 tsp dried parsley flakes
▪️2 tsp dried thyme
▪️1/16 tsp allspice
▪️1/8 tsp cayenne powder
▪️3 bay leaves
▪️2 TB coconut milk (optional)
➡️ Bring all ingredients to a boil in large soup pot. Reduce heat to low boil for 30 minutes or until veggies are tender.
Flavor with sea salt and black pepper, if desired.
~Makes 4 quarts
Adapted recipe from: https://healthiersteps.com/recipe/vegan-white-bean-soup/
Chickpea Chowder
▪️1 large onion, diced
▪️1 cup chopped celery
▪️2 cups diced carrots
▪️4 cloves garlic
▪️1 TB dried oregano
▪️1 TB dried thyme
▪️2 cups gold potatoes, diced small
▪️4.5 cups veggie broth
▪️1 bay leaf
▪️1 can chickpeas, rinsed and drained
▪️1 TB juiced lemon
Optional Toppings
▪️ground black pepper
▪️parsley
▪️sea salt
➡️ Cook 1/4 cup veggie broth with onion, garlic, celery, and carrots 5-6 minutes.
Stir in oregano and thyme and cook 1-2 minutes.
Add rest of ingredients except lemon and low boil for 20-30 minutes until veggies are tender.
Add lemon juice and then blend half of soup until smooth. Add blended soup back into pot, stir, and serve with any desired toppings.
~Makes 3 quarts.
Adapted recipe from:
https://runningonrealfood.com/vegan-chickpea-vegetable-chowder/
Tomato Soup
▪️6 cups tomato broth (next recipe) ▪️2 cups white sweet potatoes, peeled and diced small
▪️1.5 cups diced onion
▪️4 cups, diced tomatoes
▪️2 cups cauliflower florets
▪️1.5 cups diced carrots
▪️1 cup diced zucchini
▪️1 jar tomato paste
▪️2 tsp garlic powder
▪️2 tsp onion powder
▪️2 tsp salt free chili powder
▪️1 tsp paprika
▪️1 tsp cumin
▪️1/8-1/4 tsp cayenne powder
▪️1/4 tsp fennel powder
▪️1 tsp sea salt
➡️ Add all ingredients to a soup pot. Bring to a boil, then reduce to a low boil and simmer covered for 30 minutes, until veggies are tender.
~Makes 4 quarts
Adapted recipe from:
Ash Foster (website no longer active)
Tomato Broth
▪️6-10 cups diced tomatoes (I use the higher amount, but it’s not necessary)
▪️1 large handful sun-dried tomatoes
▪️1 head celery, rough chopped
▪️8 medium carrots, rough chopped
▪️2 large white sweet potatoes, rough chopped
▪️2 large red onion, rough chopped
▪️15 cloves garlic
▪️1 bunch cilantro
▪️18 cups filtered water
➡️ Place all ingredients in a 12 quart stock pot. Bring to a boil then reduce heat to a low simmer for 3-4 hours.
~Makes approx 18 cups broth and freezes well.
TIPS:
▪️Of course you can make a lesser amount if you don’t have a 12 quart pot.
Adapted recipe from:
Ash Foster (website no longer active)
White Sweet Potato Soup
▪️2-3 large white sweet potatoes, peeled and cubed
▪️1 large onion, large chopped
▪️3-4 cloves garlic
▪️steaming liquid
Optional Toppings
▪️sea salt
▪️black pepper
▪️red pepper flakes
▪️sliced green onions
➡️ Steam all ingredients together in a
3 quart steamer for 15-20 minutes, until soft. Blend in batches with the steaming liquid or use an immersion blender, until smooth.
~Makes 2.5 quarts
Pea Soup
Coming Soon
Veggie Broth
Coming Soon
Fajita Potatoes with Refried Beans
▪️1 large red bell pepper, cut in strips
▪️1 medium red onion, cut in strips
▪️fajita vinaigrette (recipe below)
▪️refried beans (recipe below)
▪️salsa (homemade or jarred)
▪️steamed gold potatoes
▪️cilantro leaves
➡️ Prepare the Fajita Vinaigrette.
Place bell pepper and red onion strips in a bowl. Pour 2 TB of the vinaigrette over them and toss to coat. Pour it all into a parchment lined baking dish and roast at 425* for 25 minutes. Meanwhile, prepare refried beans.
Place desired amounts of potatoes, roasted veggies, salsa, refried beans into a bowl. Top with remaining vinaigrette and cilantro.
Fajita Vinaigrette
▪️1/4 cup juiced lime
▪️3-4 TB pure maple syrup (adjust amount to your preferred sweetness)
▪️1/2 tsp garlic powder
▪️1/2 tsp onion powder
▪️1/2 tsp cumin
▪️1/2 tsp dried oregano
▪️1/2 tsp chili powder (salt free)
▪️1/2 tsp paprika
▪️1/8 tsp sea salt
▪️1/8 tsp cayenne
➡️ Whisk all ingredients.
~Makes 1/2 cup
Easy Refried Beans
▪️1 can pinto beans, rinsed and drained
▪️2 cloves garlic, chopped
▪️1/2 tsp cumin
▪️1/2 tsp chili powder (salt free)
▪️1/4 tsp salt
▪️1/2 juiced lime
➡️Heat skillet. Cook garlic with a little water for 5 min. then smash with a fork. Stir in beans, spices, and 1/4 cup water and cook for 5 minutes.
Place in bowl and smash bean mixture with potato masher to your desired texture. Squeeze lime over beans and stir until combined.
TIPS:
▪️For faster preparation, use canned refried beans and jarred salsa.
▪️If using jarred salsa, lower the salt in the other prepared recipes.
Aloo Matar
▪️3 large spoonfuls (about 2 cups) Steamed gold potatoes
▪️Leftover liquid from those steamed potatoes
▪️1/2 tsp sea salt
▪️1/4 tsp garlic powder
▪️1/4 tsp onion powder
▪️1/2 tsp Spicely Tandoori Masala seasoning
▪️1-2 cloves raw or steamed garlic (see TIPS below)
▪️1/4 raw or steamed onion (see TIPS below)
▪️Peas, thawed if frozen
Optional Toppings
▪️lime juice
▪️cayenne powder
▪️ground black pepper
➡️ Place potatoes, salt, garlic powder, onion powder, Tandoori seasoning, raw garlic, and raw onion in blender. Cover with steaming liquid. Use less for thick sauce and more for thinner sauce. Blend until smooth.
Pour desired amount of sauce over desired amount of potatoes and cover with peas and toppings of your choice.
TIPS:
I’ve made this so many ways over the years:
▪️Different seasonings- Thai spice, garam masala, and tandoori masala (my favorite).
▪️When I have leftover potatoes for dinner and just need to make sauce, I steam a few cups of golds with an onion and garlic cloves and blend that with spices. It gives a different flavor being steamed vs the raw onion and garlic.
▪️The above recipe is the original, but over the years I tend to add more spices. Definitely taste the sauce after its blended and add more spices if desired.
▪️Tandoori Masala by Spicely brand contains: paprika, turmeric, fenugreek, mustard, cumin, black pepper, coriander, ginger, and cayenne.
Sweet Potato Chili
▪️1-2 white sweet potatoes, peeled and cubed (about 5 cups)
▪️1 large onion, diced
▪️3 cloves garlic
▪️1 ripe jalapeno, chopped
▪️1-2 red bell peppers, diced
▪️2 TB salt-free chili powder
▪️2 tsp cumin
▪️1/8 tsp chipotle powder
▪️2-3 cups cherry tomatoes, blended
▪️7 oz jar tomato paste
Optional Toppings
▪️lime, juiced
▪️cilantro
▪️sea salt
➡️ Saute potatoes and onion on medium-high heat 5-7 minutes. Add garlic for 1 minute. then stir in spices.
Add peppers, blended tomatoes, and tomato paste and stir until combined. Add water, if needed to cover potatoes.
Cook on medium-low heat 30-45 min. and stir occasionally. Make sure the sauce is bubbling so the potatoes thoroughly. Test potatoes and serve when they are tender.
Use toppings of your choice and serve.
~Makes 3 quarts
TIPS:
▪️Over the years, I have made this recipe in many different size pots. I normally fill the pot just under half with potatoes before adding onion and sautéing.
▪️Jarred tomato sauce can be used instead of fresh tomatoes.
Red Potato Salad
▪️Steamed red potatoes
▪️1 small cauliflower
▪️1 sweet onion
▪️3 cloves garlic
▪️1 tsp onion powder
▪️1/2 tsp garlic powder
▪️1 tsp dried dill
▪️1 tsp dried chives
▪️1/2-1 tsp pink salt
▪️1/2 lemon, juiced
▪️frozen peas, thawed
➡️ Steam cauliflower, onion, and garlic 15 minutes until soft. Transfer to blender, add spices and lemon. Using tamper, blend until smooth. Taste and adjust spices to your liking.
Place desired amounts of potatoes, sauce, and peas into a bowl and gently stir until combined. Top with black pepper if desired.
TIPS:
Leftover sauce tastes great on salads.
Chili Lime Sweet Potatoes
▪️Fresh steamed white sweet potatoes
▪️1 raw red bell pepper, diced
▪️ raw onions, sliced (I use scallions and red onions)
Chili-Lime Vinaigrette
▪️3 limes, juiced
▪️1 TB maple syrup
▪️1 TB salt-free chili powder
▪️1/4 tsp sea salt
▪️1/8 tsp black pepper
▪️2 cloves garlic, chopped
▪️2 TB cilantro, chopped
➡️ Whisk all ingredients.
~Makes approximately 1/2 cup
➡️Place amount of potatoes and toppings you’d like into a bowl. Pour desired amount of vinaigrette on top and gently stir.
Mom's Italian Spaghetti Sauce
▪️2 medium sweet onions, chopped
▪️6 cloves garlic, chopped
▪️3 small-medium carrots, shredded
▪️2 tsp dried oregano
▪️1 tsp dried basil
▪️1 tsp Italian seasoning
▪️1/4 tsp ground pepper
▪️2 tsp sea salt (you can use less)
▪️9 large Roma tomatoes
▪️1 carton grape tomatoes
▪️2 jars tomato paste
▪️1 can of brown lentils, rinsed and drained
▪️lots of fresh basil, chopped (I used 12 large leaves)
▪️Pasta of your choice (cassava penne pictured)
➡️ On medium-high heat, water sauté onions 5 minutes, until translucent. Add garlic and sauté 1-2 minutes adding water as needed. Add carrots and sauté 2 more minutes.
Blend all tomatoes and add to the pot with dried herbs, seasonings, and tomato paste.
Turn heat down to a low boil and cook covered for 1 hour, stirring often. If the sauce is runny, take cover off the last 20-30 minutes, depending on the consistency you prefer.
Add lentils and cook for 5 more min.
Turn off heat and stir in fresh basil.
Dish it up on cooked pasta and top with shredded Brazil nuts, if desired.
~Makes 2.5 quarts.
Vegan Macaroni and Cheese
▪️2 medium white sweet potatoes, peeled and cubed
▪️2 medium carrots, diced
▪️1 large yellow onion, sliced thick
▪️4 cloves garlic, diced
▪️1 dried Anaheim chili pepper, seeds removed
➡️ Steam the above ingredients together for 15 minutes, until tender.
Then add to a blender with 2 cups steaming liquid and the following spices:
▪️2 tsp onion granules
▪️2 tsp garlic granules
▪️1.5 tsp sea salt
▪️1 tsp paprika
▪️don’t forget the 2C steaming liquid
➡️ Blend until smooth.
~Makes 6 cups sauce
▪️Pasta of your choice (cassava elbow pictured)
➡️Make a box of pasta according to the package directions. I use cassava pasta.
Add your desired amount of pasta and sauce to a bowl and stir in toppings.
Optional Toppings
▪️dried parsley flakes
▪️ground black pepper
▪️red pepper flakes
Pasta Alfredo
▪️1 medium cauliflower, cut in medium to large pieces
▪️3-4 cups white sweet potatoes, peeled and cubed
▪️1 large sweet onion, diced large
▪️2 cloves garlic
▪️1 tsp onion granules
▪️1 tsp sea salt
▪️1/4 tsp paprika
▪️1/4 tsp smoked paprika
▪️1/2 - 1 cup steaming liquid
▪️Pasta of your choice (cassava spaghetti pictured)
Additional Toppings
▪️Parsley, fresh or dried for garnish
▪️Ground black pepper
▪️1-2 Brazil nuts, shredded (optional)
➡️ Steam cauliflower, sweet potatoes, onion, and garlic together for 15-20 min until soft.
Transfer to blender with spices and steaming liquid. To get a nice, thick sauce, blend using tamper. Use a lower amount of water and add as needed. Blend until smooth. If needed, keep warm on stovetop.
Meanwhile, make pasta according to package directions.
Stir desired amount of sauce into desired amount of pasta and add toppings of your choice.
Green Pea Pasta with Garlic Cream
▪️green pea pasta
▪️1/2 cup raw cashews, soaked 30 minutes, then drained
▪️1 large sweet onion, diced
▪️3 garlic cloves, chopped
▪️1/2 lemon, juiced
▪️1 tsp garlic powder
▪️3/4 tsp sea salt
▪️1/2 cup water
➡️ Saute onions in a little water for 7 minutes. Add garlic and saute another 1-2 minutes. Blend with soaked cashews, juiced lemon, garlic powder, salt, and water. Keep warm until pasta is cooked.
Cook pasta according to package directions. Place desired amount of sauce on pasta, top with fresh or dried parsley, and enjoy.
~Makes approx. 2 cups of sauce.
TIPS:
▪️For a great salad dressing: Cool the sautéed onions and garlic before blending with the rest of the ingredients.
Coming Soon
Veggie Fried Rice
▪️1 heaping cup short grain brown rice, rinsed and strained
▪️12 cups water
▪️2 cloves garlic, chopped
▪️2 green onions, sliced
▪️1 cup diced onion
▪️3/4 cup peas
▪️3/4 cup carrots, chopped
▪️3/4 cup red bell pepper, diced small
➡️ Bring 12 cups water to a boil in a large pot. Add rice and boil on high for 30 minutes. Strain for 10 seconds and return to pot.
Remove from heat, cover, and steam for 10 minutes.
(This is rice made like pasta with the large amount of water. It produces perfect, fluffy rice).
In the meantime, prepare the sauce:
Sauce
▪️6 TB coconut aminos
▪️1 TB smooth peanut butter, unsalted and unsweetened (optional)
▪️3 TB maple syrup
▪️1 clove garlic, chopped
➡️ Whisk together until smooth.
➡️ Heat pan and water sauté garlic, onions, peas, carrots, and bell peppers on medium high heat for 6-7 minutes until carrots and peppers are slightly soft.
Add cooked rice and sauce.
Cover and warm on medium heat for 3-4 minutes.
Adapted from: https://minimalistbaker.com/easy-vegan-fried-rice/
Mexican Quinoa
▪️1 red onion, diced
▪️2 bell peppers, diced
▪️3 cloves garlic, chopped
▪️1 cup quinoa, rinsed and drained
▪️2 cups veggie broth
▪️3 cups diced tomatoes
▪️1 TB paprika
▪️1.5 tsp cumin
▪️1/2 tsp chili powder
▪️1/2 tsp dried oregano
▪️15oz can black beans, rinsed and drained
Optional Toppings
▪️juiced lime
▪️cilantro
▪️sea salt
▪️red pepper flakes
➡️ Bring veggie broth and quinoa to a boil. Reduce heat to simmer. Cover and cook for 15 minutes.
While quinoa is cooking, Sauté onion for 2-3 minutes, until translucent.
Add bell pepper and garlic and sauté 2 minutes in high heat.
Stir in spices. Then add tomatoes. Cover and cook for 15 minutes.
When quinoa is finished cooking, add it to the pot of veggies and tomatoes. Add in black beans and heat for 5 minutes.
Add toppings of your choice.
Three Bean Chili
▪️1 large sweet onion, diced
▪️1 small red onion, diced
▪️2 large red bell peppers, diced
▪️2 cherry bomb peppers, diced small
▪️4 cloves garlic, chopped
▪️2 TB salt-free chili powder
▪️2 tsp oregano
▪️1/8 tsp chipotle powder
▪️1-2 six ounce jars tomato paste (start with one and add another if it’s too watery)
▪️4 cups diced tomatoes
▪️1/2-1 cup filtered water
▪️1 can chili beans, rinsed and drained
▪️1 can dark red kidney beans, rinsed and drained
➡️ Sauté onions, peppers, and garlic for 10 minutes. Stir in spices, tomato paste, tomatoes, and water. Simmer on low boil for 20 minutes.
Add beans and cook 5-7 minutes.
Optional Toppings
▪️juiced lime
▪️cilantro
▪️sea salt
~Makes approx 3 quarts.
TIPS:
▪️Cherry Bomb peppers are not hot. Feel free to add any other type of peppers you'd like.
Maple Roasted Veggies
▪️Your favorite veggies
(I used 20 Brussels sprouts- cut in half,
1 small orange bell pepper- diced,
1/4 cauliflower- florets, and 5 cloves garlic- diced)
▪️1 lemon, juiced
▪️3 TB maple syrup
▪️1/4 tsp paprika
▪️1/4 tsp garlic powder
▪️1/4 tsp red pepper flakes
▪️1/8 tsp cayenne powder
➡️ Place prepared veggies into a bowl. Whisk together the remaining ingredients and pour over veggies.
Place coated veggies in a parchment lined baking dish and reserve remaining vinaigrette.
Roast at 450* for 20 min.
Optional Toppings
▪️remaining vinaigrette
▪️ground black pepper
▪️sea salt
Asparagus with Smoky-Chili Sauce
▪️1 bunch asparagus
▪️1 large onion, roughly cut
▪️2 cloves garlic, chopped
➡️ Cut ends off asparagus and cut tops into 1-1.5" pieces. Steam asparagus, onion, and garlic for 8-12 min. depending on thickness. It's ready when asparagus is tender (not too hard and not too mushy).
Pour veggies into a bowl and spoon sauce on top. Serve immediately.
Smoky-Chili Sauce
▪️1 lime, juiced
▪️3/4 tsp salt-free chili powder
▪️1/2 tsp garlic granules
▪️1/2 tsp smoked paprika
▪️1/8 tsp sea salt
➡️ Whisk all ingredients together.
Delicata Dream
▪️1 Delicata squash
▪️2 cloves garlic, chopped
▪️1 small red onion, sliced or diced
▪️1 TB maple syrup
▪️1/4 tsp onion powder
▪️1/4 tsp garlic powder
▪️1/4-1/2 tsp red pepper flakes (depending on your heat preference)
▪️1/2 tsp dried thyme
▪️1/8 tsp sea salt
➡️ Wash Delicata squash. Do not peel. Cut ends off and slice in half lengthwise. Scoop out and discard seeds. Slice into 1/2” half moons (if the squash is large, I cut the moons in half again).
Place cut squash in a bowl with the rest of the ingredients and toss to coat.
Place everything in a parchment lined baking dish and roast at 450* for 25 minutes until golden brown.
Stuffed Acorn Squash
▪️1 acorn squash, cut in half and deseeded
▪️1 TB maple syrup
▪️1/4 tsp sea salt
▪️1/8 tsp pepper
▪️1/2 tsp chili powder
▪️1/2 tsp dried basil
▪️1/2 tsp dried oregano
Filling ingredients
▪️1 small onion, diced
▪️1 small red bell pepper, diced
▪️2 small mushrooms, diced (I use crimini)
▪️2 cloves garlic, chopped
Garnish
▪️green onion, sliced
▪️lime juice
➡️ Place squash cut side up on parchment lined baking dish. Coat with maple syrup and sprinkle with spices. Roast at 400* for 45 minutes.
While that roasts, water sauté the filling ingredients for 10 minutes.
Add the sautéed veggies to the squash and roast another 10 minutes.
Remove from oven and garnish with green onions and a squirt of lime juice.
Mashed Buttercup
▪️1 small buttercup squash
▪️5 medium sage leaves, finely chopped. (more for garnish)
▪️2 cloves of garlic, chopped OR 1/2 tsp garlic powder
▪️1-2 TB maple syrup
▪️1/4-1/2 tsp paprika
▪️1/8 tsp sea salt
▪️1/8 tsp pepper
➡️ Cut squash in half, scoop out seeds, and peel skin. Cut flesh into 1" chunks and steam for 10-12 min. until soft.
Meanwhile, add all other ingredients to a large bowl. Add steamed squash to the bowl and using a fork or potato masher, mash until smooth and well combined.
Eat immediately or place on a parchment lined dish and warm in oven for 10 min. 350*
Banana Mango Spinach Smoothie
▪️3-5 oz spinach
▪️1 large ripe banana
▪️1-2 TB raw honey
▪️2 handfuls frozen mango
▪️filtered water- use amount to help it blend and be your desired thickness.
➡️ Blend all ingredients until smooth.
Tropical Smoothie
▪️1 ripe banana
▪️1 handful frozen mangoes
▪️1 handful frozen pineapple
▪️1 handful frozen dragon fruit cubes
▪️1-1.5 cups coconut water
➡️ Blend until smooth. Adjust coconut water amounts depending on the desired thickness.
~Makes approx. 20 oz
Banana "Milkshake"
▪️4 ripe bananas
▪️2 frozen bananas
▪️1/2 tsp vanilla powder
▪️1/4 tsp cinnamon
▪️2.5 dates, pitted
▪️1 cup coconut water
➡️ Blend all ingredients until smooth.
~Makes approx. 24 oz.
Adapted recipe from: https://www.medicalmedium.com/blog/banana-milkshake
Cantaloupe Smoothie
▪️1/2 cantelope cut in chunks
▪️1/2 tsp cinnamon
▪️1 TB raw honey
▪️1/4 tsp vanilla powder
▪️1/2 cup ice
➡️ Blend all ingredients until smooth.
~Makes approx. 24 oz.
Adapted recipe from:
Wild Blueberry Smoothie
▪️2 ripe bananas
▪️20 red grapes OR 1/4 cup frozen pineapple
▪️1 cup frozen wild blueberries
▪️1/2 cup frozen cherries
▪️1/2 cup filtered water (more or less depending on your thickness preference)
➡️ Blend all ingredients until smooth.
~Makes approx. 24 oz.
Mulberry Cereal with Banana Mylk
▪️1 cup dried mulberries
▪️toppings of your choice (assorted berries, raisins)
➡️ Place mulberries in a bowl. Pour banana mylk over mulberries and add toppings of your choice.
Banana Mylk
▪️2 bananas (fresh or frozen)
▪️1 tsp cinnamon
▪️1/4 tsp vanilla powder (optional)
▪️1-2 cups filtered water
➡️ Blend all ingredients until smooth.
Adapted recipe from: https://trakt.tv/shows/fullyrawkristina/seasons/3/episodes/34
Bananas Foster
▪️2 ripe bananas, cut lengthwise
▪️2 TB maple syrup, divided
▪️1/2 tsp cinnamon
▪️1 tsp maple sugar
➡️ Place bananas on parchment lined baking dish and coat both sides with maple syrup, ending with cut side of banana facing up.
Stir 1 TB maple syrup with cinnamon and sugar then coat topside of bananas.
Bake 400* for 15-18 minutes until golden brown.
While that is baking, make optional banana nice cream for topping.
Banana Nice Cream
▪️1-2 frozen bananas
▪️1-2 TB warm water (optional)
➡️In small food processor, blend until smooth and serve on top of baked bananas.
Adapted recipe from: https://www.medicalmedium.com/blog/bananas-foster
Baked Apples
▪️2 large apples, cubed
▪️1 tsp ground cinnamon
▪️1/2 lemon, juiced
▪️2 TB pure maple syrup
➡️ Place all ingredients in a bowl and gently stir (I use my hands to get full coverage).
Pour everything into a parchment lined baking dish.
Bake at 400* for 25 minutes.
~Serves 1
Vegan Mint Ice Cream
▪️4 frozen bananas
▪️1/2 tsp vanilla powder
▪️1/8 tsp cinnamon powder
▪️8-12 medium mint leaves
➡️ Place all ingredients into a food processor and process until smooth.
TIPS:
A blender can be used, but water will need to be added and the outcome will be slightly thinner.
Date Balls
▪️2 cups dried figs, chopped
▪️2 cups pitted medjool dates
▪️1 tsp cinnamon
Optional toppings:
Maple flakes, cinnamon, coconut flakes
➡️ Place ingredients into a food processor and process until it reaches a cookie dough consistency.
Mixture will be sticky. It helps to place it in the fridge for a short while. When ready, take a small amount and roll into balls between the palms of your hands.
Either leave plain or roll into desired toppings and place on parchment paper lined glass dish. Cover and store in the fridge.
TIPS:
If dates are hard, leave them out of the fridge to soften. DO NOT soak them in water to soften for this recipe.
Raw Sriracha over Kelp Noodles
▪️12 oz package raw kelp noodles (I use Sea Tangle brand)
▪️1-2 lemons, juiced
▪️Raw Sriracha sauce
➡️ Soak kelp noodles in water 5-10 minutes then rinse and drain a few times.
Stir in lemon juice then add desired amount of sauce on top.
Raw Sriracha Sauce
▪️12oz carton cherry tomatoes
▪️2 red bell peppers, diced
▪️small red onion
▪️2 cloves garlic
▪️handful of fresh basil
▪️several leaves of fresh oregano
▪️1 handful salt-free sundried tomatoes, soaked 30-60 minutes then drained
▪️1 lemon, juiced
▪️5 medjool dates, pitted
▪️2 TB raw honey
▪️1 ripe jalapeño OR 1/4 tsp cayenne powder
▪️1/4 tsp sea salt
➡️ Blend all ingredients until smooth. Taste and add additional ingredients until it’s to your liking.
~Makes approx 4-5 cups.
Raw Vegan Chili
▪️1 carton cherry tomatoes (1/2 cup reserved)
▪️3 oz salt-free sun-dried tomatoes (soaked 1-2 hours and drained)
▪️1/2 celery stick
▪️2 red bell peppers (1/4 cup reserved)
▪️3 medjool dates, pitted
▪️1 clove garlic
▪️1 lime, juiced
▪️1 tsp. chili powder
▪️1/2 tsp. cumin
▪️1/2 tsp. garlic powder
▪️1/4 tsp. onion powder
➡️ Blend all ingredients until smooth and slightly warm.
Chunky ingredients:
▪️1/2 cup reserved cherry tomatoes
▪️reserved 1/4 cup red bell pepper
▪️1/2 cup chopped cauliflower
▪️2 crimini mushrooms, chopped
➡️ Add all chunky ingredients to blender and pulse or blend on lowest speed until desired consistency is reached.
Optional Toppings
▪️cilantro
▪️extra lime juice
▪️ cayenne
▪️avocado
➡️ Add preferred toppings and serve
Most of Michelle's recipes are her creations and credit is given to those that are not her own. She would never intentionally take credit for other people's work. If you see a recipe that looks exactly like one online, please contact Michelle so she can make appropriate corrections. Thank You!
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