Italian Polenta


2 C Polenta
8 C Liquid
1 Onion #2
2 Spring Onion Medium Dice
2 pieces Garlic Sliced
Dried Thyme
1 Red Bell Peppers
Cayenne Pepper
Nutritional Yeast
Sauté the Onions, Garlic, and Thyme add cayenne, salt n pepper.  Add 8 Cups water, and bring to a boil.
Slowly whisk in polenta to boiling liquid and turn temp down to 200. Cook for 15-20min until you can no longer feel the grain on your tongue.
Roast the  bell pepper in a skillet -add it and the nutritional yeast in at the end.
Serve it over Arugula  or Spinach
Heat water lightly seasoned with salt to a boil over high heat, about 5 minutes. Quickly whisk in the polenta until fully incorporated.
Lower the heat to a low simmer, add the butter and allow the polenta to cook, stirring occasionally, for 15- minutes.
 Finish by stirring in the salt to taste.

Quinoa w/ Kale Pesto, Artichokes, Tempeh, and Sun Dried Tomatoes

1 cup Quinoa
1 1/4 cup water
4 tablespoons Kale pesto (recipe below)
1- 6.5oz jar of marinated artichoke hearts, drained and coarsely chopped
1/3 cup sun dried tomatoes, drained and coarsely chopped
Salt and pepper to taste
2 blocks of Alive & Healing Tempeh - cubed and browned in a heated skillet
1/4c or nutritional yeast (optional)  
Add quinoa & water in 3 qt pan, start cooking at high with lid off for 5 mins, then cover and reduce heat to low.  Cook quinoa until all water is absorb, about 12 minutes.  Remove from heat, fluff quinoa with a fork and let cool.
In a large bowl toss quinoa with kale pesto until combined.  Add in artichoke hearts,Tempeh and sun dried tomatoes.  Season with salt, pepper.

Kale Pesto
2 cups kale leaves
1 bunch of basil
1/2 cup nutritional yeast
1/4 cup chopped walnuts or cashews
2 garlic cloves, minced
1/2-3/4 cup extra virgin olive oil
Salt and pepper to taste
In a food processor combine kale, Nutritional yeast, basil,walnuts and garlic and blend until finely chopped.  While processor is running, stream in olive oil until desired consistency.  

Gluten Free Pancakes

Gluten Free Pancakes

Dry ingredients:
1 3/4 cups brown rice flour
1/4 cup sorghum flour
1/4 cup almond flour
1/4 cup tapioca starch
1 1/2 teaspoons baking powder
3/4 teaspoon fine sea salt

Wet ingredients:
1 cup soy milk (or almond milk )
1 cup water
2 tsp aluminum free baking powder
4 tablespoons organic coconut oil
1 tablespoon honey or raw agave nectar
1 teaspoon bourbon vanilla extract

Mix all ingredients together until smooth

How to Cook Pancakes!
Preheat Skillet on medium heat- drop some water on skillet to insure its hot – water should bead.
Use a little spray oil or butter.
Put pancake batter on skillet and cook until golden, flip and repeat.

Oil Free Pancakes: Preheat skillet to medium on large element of stove or preheat the electric skillet to 375F. Do the water test. Pour pancake batter onto the preheated pan, and then flip when the top has bubbles evenly across it. You may leave the oil out of the recipe as well. If pancake sticks and burns, lower the heat. If the pancake sticks and seems to take too long, raise the heat. Once you’ve found the ‘correct’ setting, it’s simple for next time!

Asian Slaw with Peanut Butter Dressing

For the dressing:
1/4 cup honey
1/4 cup olive or sesame oil
1/4 cup unseasoned rice vinegar
1 tablespoon soy sauce or tamari
1 teaspoon roasted sesame oil
1 tablespoon peanut butter
1/4 teaspoon Sriracha hot sauce
1 tablespoon minced fresh ginger
1 large garlic clove, minced

For the slaw:
4 cups shredded cabbage & broccoli stalks cone #2
2 cups shredded carrots cone #2
3 cups daikon radish “noodles” cut with cone #2 making long strips
10 mixed small radishes & their tops
1 red pepper, thinly sliced into bite size pieces
1 cup pre-cooked, shelled edamame (available fresh or frozen)
2 medium scallions, finely chopped
1/2 cup chopped salted peanuts
1/2 cup loosely packed chopped fresh cilantro
Cut all veggies with Saladmaster machine

Make the dressing by combining all ingredients in medium bowl. Stir with a whisk until peanut butter is dissolved. Set aside. Combine all of the slaw ingredients in a large bowl. Add dressing and toss well. Let sit at least 10 minutes so vegetables have a chance to soak up the dressing. Taste and adjust seasoning if necessary. Serve cold.

Chia Seed Cereal with Nuts & Berries

Chia is considered a super food with it’s abundant nutrients. It contains more omega 3 & 6 than a piece of salmon, 3 to 6 times more calcium than a serving of milk protein, 11 grams of good fiber per ounce which is nearly 50% of the daily recommend that helps to prevent colon disorders like diverticulitis or IBS.  As for protein, it is considered a complete protein since it contains all 8 essential amino acids all of which when readily available for synthesis in the body, build strong healthy tissues.  And with the importance of antioxidants, you will certainly get a good dose of them to fight any free radicals roaming around in your body.

Yield: 1 serving
3 tbsp chia seeds
1 cup organic almond or soy milk or make your own
2 tbsp dried unsulphured organic cranberries
1/2-1 tsp cinnamon
1/4 tsp all spice
1/8 tsp cardamon
1/2 tsp vanilla
3 drops liquid stevia
diced strawberries, raspberries & blueberries for toppings
raw almonds, cashews & sunflower seeds for toppings (preferably soaked over night)
fresh mint as garnish or topping

Coconut Tapioca Chia Seed Pudding

½ cup tapioca pearls [not instant]
2 2/3 cup unsweetened coconut milk [drinking beverage]
1 14-ounce can coconut milk
¼ cup chia seeds soaked in water  ½ cup water – soak for 30 min
½ teaspoon sea salt
1 teaspoons cornstarch [-or- arrow root powder]
2 teaspoons cold water
1/3 cup raw sugar
2 teaspoons vanilla extract.

1. Soak tapioca pearls in coconut milk [drinking beverage] overnight in the refrigerator.

2. Once soaked, place in a 3 qt pan with the coconut milk and bring to a simmer.

3. Reduce heat if necessary to keep coconut milk at a gentle simmer and cook for 8 minutes.

4. Add the cornstarch mixed with water to the pan. Stir until mixture comes back to a boil and has thickened.

5. Add sugar, chia seeds and vanilla extract and remove from heat.

6. Chill pudding sprinkle with cinnamon or cardamon.

Eggplant-Tempeh Almond Enchiladas

1 tablespoon oil
1 cup minced onion
1 diced eggplant
1 blocks of tempeh cubed (Alive & Healing Tempeh)
1 teaspoon salt (possibly more, to taste)
Black pepper to taste
2 tablespoons minced garlic
1 medium-sized bell pepper (any color), minced
1 cup minced almonds, lightly toasted
1 packed cup Daiya Cheddar Vegan cheese ( with cone #1)
12- 15 corn tortillas

Mexican Red Sauce (recipe follows)
Pre Heat 12 inch Gourmet skillet or 11 inch skillet.  Add oil, onion, and sauté for about 5 minutes over medium heat. Add eggplant, tempeh, salt, and pepper, and mix well. Cover and cook for about 10 minutes over medium heat, until clicking occurs then turn down to low. Stirring occasionally, until the eggplant is soft. Add garlic and bell pepper. Stir and cook 5 minutes longer, or until the pepper is tender. Taste to correct salt.
Remove from heat; stir in almonds and cheese.
Preheat Electric oil core skillet  to 300°F. Moisten each tortilla briefly in water( or warm on skillet until soft) then place approximately 1/4 cup filling on one side and roll up. Gently place the filled enchiladas in the Electric oil core skillet , and pour a full recipe of Mexican Red Sauce over the top. Cook for about 20 minutes, or until heated through. Serve hot, with beans, rice, and green salad.

Yield: About 1 quart
1 to 2 tablespoons oil
1 cup minced onion
1 Anaheim or poblano chili, minced
1/2 teaspoon salt (possibly more, to taste)
2 teaspoons ground cumin
1 tablespoon chili powder
3 tablespoons minced garlic
2 cups chopped tomatoes (canned OK)
1 can tomato sauce

Optional- 2T Peanut butter

                  2 T coco chocolate
Black pepper and cayenne to taste (optional)
Heat the oil in 3 qt pan. Add the onion, chili, and salt, and sauté over medium heat for 5 minutes, or until the onion becomes transparent. Add cumin, chili powder and half the garlic, and sauté for about 3 minutes longer. Add the tomatoes and water or juice. Bring to a boil, partially cover, and turn the heat down as low as possible. Simmer for 30 minutes, adding the remaining garlic, and optional black pepper and cayenne to taste during the last 5 minutes or so.

Quinoa with Black Beans & Spicy Cilantro vinaigrette


2 cup red or white quinoa
3 1/2 cups vegetable stock or water
2 ripe tomatoes, diced
2 avocado, diced
1/2 head cabbage shredded
6 tablespoons cilantro, minced
2 cans black beans or equivalent cooked
1 red onion fine dicedDressing:
2 tablespoons cumin
1 teaspoon chili powder
a dash of cayenne pepper (to taste)
salt and pepper to taste
1 cup olive oil or lemon avocado oil
1/2 cup lemon juice or vinegar
1 bunch of cilantro
the zest and juice of one lime


Cooking Quinoa:

2 cup quinoa to 3 1/2 cups liquid in a 3 qt pan on medium- high heat with the lid ajar until you see a rapid boil. Then place lid on and turn to low. Let quinoa cool.

Then mix together first 8 ingredients in a bowl.

Vinaigrette:Blend spices with lemon, cilantro and lime juice and zest.  Mix this with the salad ingredients and add oil to taste. Let marinate in the fridge in its own juices and enjoy.  Season with more spices if desired.

Veggie Taco Salad

This is a very simple recipe that would be easy to make for a large crowd. I used shredded cabbage rather than lettuce.

2 tablespoons oil
1 large onion, chopped
1 1/2 cups fresh corn kernels or frozen, thawed
4 large tomatoes
½ jicima cut with cone#2
1 1/2 cups cooked long-grain brown rice
1 15-ounce can black, kidney or pinto beans, rinsed
1 tablespoon chili powder
1 1/2 teaspoons dried oregano
1/4 teaspoon salt
1/2 cup chopped fresh cilantro
1/3 cup prepared salsa
2 cups shredded romaine lettuce or cabbage
1 cup or daiya Cheddar dairy free cheese
2 1/2 cups coarsely crumbled tortilla chips
Lime wedges for garnish
Preheat 11 inch skillet  add oil onion and corn; cook, stirring, until the onion begins to brown, about 5 minutes. Coarsely chop 1 tomato. Add it to the pan along with rice, beans, chili powder, 1 teaspoon oregano and 1/4 teaspoon salt. Cook, stirring frequently, until the tomato cooks down, about 5 minutes. Let cool slightly.
Coarsely chop the remaining 3 tomatoes. Combine with cilantro, salsa and the remaining 1/2 teaspoon oregano in a medium bowl.
Chop cabbage with cone #4 and place in a large bowl with the bean mixture, half the fresh salsa and the cheese. Serve sprinkled with tortilla chips , serve with lime wedges and the remaining salsa.

Vegan Caramel Sauce with Coconut Tofu Cream Flan

Vegan Caramel Sauce
 3/4 cup soy milk, rice milk, or other non-dairy milk of choice
3/4 cup Sucanat
1/3 cup maple syrup or brown rice syrup
1 T. water
1 T. arrowroot
2 T. vegan margarine
1 t. vanilla

In a small saucepan, place the soy milk, Sucanat, and maple syrup, and whisk well to combine. Cook over medium heat, while whisking occasionally, for 3 minutes. In a small bowl, whisk together the water and arrowroot, and then whisk the mixture into the saucepan. Cook the mixture, while whisking constantly, an additional 2-3 minutes or until it thickens. Remove the saucepan from the heat and whisk in the remaining ingredients. Serve warm as a topping for cakes, desserts, non-dairy ice cream or sorbet, or as a dipping sauce for fruit. Store in an airtight container, in the refrigerator, and reheat as needed.
Yield: 1 1/2 cups

Tofu Coconut Cream
3 packages of silken Tofu
2 tsp vanilla
¾ cup raw sugar
1 can of coconut milk - coconut cream ( separate the cream that thickens in the can)  use only the cream.
Cream together in a food processor the following: Tofu vanilla, & sugar until smooth. Stir in coconut cream & chill.
Place Caramel sauce in small ramekins place tofu coconut cream on top, turn ramekins over on a plate and serve.

Low Fat Guacamole

Makes 2 1/2 cups
1 cup frozen green peas
1 ripe avocado, peeled
1/2 cup mild salsa
1 clove garlic, minced, or 1 teaspoon chopped garlic
1 scallion, minced (optional)
juice of 1 lemon
1/2 teaspoon cumin
1 tablespoon fresh cilantro, chopped (optional)
salt and pepper, to taste
If using frozen peas, cook for 2 minutes, then cool with cold water and drain. Cut avocado into large chunks. Mash avocado and peas together using a potato masher or fork, or, if a very creamy texture is desired, in a food processor.