Vegan Cheddar Cheeseball

• 150 grams raw cashews
• 1/3 c. water
• 5 Tbsp lemon juice
• 60 grams tahini
• 26 grams coconut oil
• 15 grams dijon mustard
• 15 grams nutritional yeast
• 1 Tbsp soy sauce
• 1 Tbsp tomato paste
• 2 tsp apple cider vinegar
• 1 red bell pepper, seeded and roughly chopped
• 2 1/2 tsp salt
• 2 tsp onion powder
• 1 tsp garlic powder
• 1/2 tsp paprika
• 1/8 tsp cayenne pepper (optional)
• Save for the end: 1 Tbsp agar agar powder (not flakes) + 1 cup water
• coating: almonds or pecans pulsed in a food processor until finely chopped

Add cashews and water to a blender and blend until smooth. Add all remaining ingredients except for the agar agar + water, then continue blending, stopping the blender periodically to scrape down the sides. 

In a small saucepan, bring agar agar powder and water to a boil, stirring constantly. Once boiling, continue stirring for 1 minute. Cut off heat and pour mixture into the blender and blend once more. 

Pour cheese mixture into a lightly greased bowl. You must do this quickly as the cheese will begin to set within minutes. Transfer the bowl to the fridge and allow to set.

Once set, remove cheese from the bowl then roll it in the chopped nuts. Center the cheeseball on a plate the surround with crackers and enjoy!

Instant Pot Madras Lentils

• 1 yellow onion, diced
• 1 tsp minced garlic
• 1 Tbsp oil
• 2 tsp chili powder
• 1 1/2 tsp salt
• 1 tsp cumin
• 1 tsp garam masala
• 1/2 tsp turmeric
• 1/2 tsp ground ginger
• 1/2 tsp curry
• 3 cups water
• 1 can diced tomatoes
• 1 cup dried lentils
• 1/3 cup dried kidney beans

Cashew cream (optional)

• 1/2 cup raw cashews
• 1/2 cup water

Add onion, garlic and oil to the instant pot and sauté until onions are browned. Add spiced and continue cooking for one minute. Add remaining ingredients then pressure cook for 40 minutes.

To make cashew cream, blend cashews and water together until smooth. Stir cashew cream into the lentil dish once done. 

Serve alone as a stew or alongside rice or quinoa as a curry. 

Make-Ahead Asian Noodle Bowls

Well worth the 20 minute prep-time as this recipe results in FOUR delicious and healthy lunches/dinners that are ready-to-eat. Keeps in the fridge for up to 4 days.

• 4 oz thin spaghetti noodles OR 1 small sweet potato, peeled & spiralized
• 1 large zucchini, spiralized
• 2 large carrots, grated with a box grater
• 1 large bell pepper (or 4 mini), sliced
• 2-3 green onions, sliced
• 2 cups garbanzo beans (cooked from 135g dry, drained and rinsed)
• optional: avocado (add before serving)

Sauce

• 64 grams (1/4 cup) almond butter
• 3 Tbsp rice vinegar
• 2 Tbsp soy sauce
• 1 Tbsp sesame oil
• 1 Tbsp maple syrup
• 1 tsp lime juice
• 1/2 tsp ginger powder
• 1/2 tsp garlic powder
• optional: 1/2 tsp red pepper flakes

IF USING SPAGHETTI: Bring a pot of water to boil and cook spaghetti noodles for 7 minutes. Drain then rinse with cold water.

IF USING SWEET POTATO: Heat a large frying pan over medium-high heat. Once hot, add sweet potato noodles and enough water to prevent sticking. Toss frequently, adding more water when sticking occurs. Cook for 5-7 minutes then remove from heat and rinse under cold water to stop the cooking process. 

Line up 4 food containers with lids. Into each, neatly place a quarter of the spaghetti, sweet potato noodles, zucchini noodles, grated carrot, sliced bell pepper, chopped green onion, and 1/2 cup of garbanzo beans. 

In a medium sized mixing bowl, whisk together sauce ingredients. Divide into 4 small jars with lids. 

Store everything in the fridge! To enjoy, pour sauce into the container of veggies/noodles and stir until evenly coated. 

Mushroom Swiss Quiche

• 9" pie shell, prepared
• 4 oz mushrooms, sliced
• 1/2 yellow onion, diced
• 2 cloves garlic, minced
• 6 eggs
• 3/4 c. milk 
• 2 oz shredded Swiss cheese
• 1/2 tsp salt

Prepare pie shell as directed. Saute mushrooms until about half way done then add chopped onions and continue to cook until onions are translucent. Add minced garlic then continue cooking for a few more minutes. Meanwhile, whisk together eggs, milk, cheese, and salt. Add sautéed mushrooms and onions then stir once more. Pour egg mixture into pie shell then bake at 375 degrees for 30-40 minutes. 

TVP taco "meat"

• 1 cup TVP
• 1 cup water
• 2 Tbsp taco seasoning
• 1 tsp salt

Combine all ingredients in a saucepan and let sit for 5 minutes. Turn on heat then cook until hot.

Carrot Dogs

• 8 large carrots, peeled and cut to bun length
• 1/4 cup water
• 1 vegetable bouillon cube
• 1/4 cup soy sauce
• 1/4 cup apple cider vinegar
• 2 Tbsp maple syrup
• 2 tsp liquid smoke
• 1 tsp yellow mustard
• 1 clove garlic, minced

Set a pot of water on the stove to boil. Once boiling, add peeled carrots and cook for 12-15 minutes until fork tender (be careful not to overcook). 

Meanwhile, in a small bowl or coffee mug, add 1/4 cup water and vegetable bouillon cube. Microwave for 1 minute (long enough to completely dissolve the bouillon cube). Stir in remaining ingredients and set aside. 

Once carrots are done boiling, immediately rinse them under cold water to stop them from cooking. Transfer carrots to a zip-lock bag then pour in marinade. Close the bag, squeezing out as much air as possible, and transfer to the fridge, with the bag laying flat. Marinade for a minimum of 6 hours and as many as 24 hours.

To heat, cook carrot dogs on a grill or pan until heated through. Serve on a hotdog bun with your favorite toppings. 

Baked Cauliflower Wings

• 120 g. garbanzo bean flour
• 3/4 c. almond milk
• 1 tsp garlic powder
• 1 tsp cumin
• 1 head of cauliflower, cut into florets

sauces (double if you want the entire batch to be the same)

• BBQ wings: 1 tbsp margarine + 1/2 cup BBQ sauce 
• hot wings: 1 tbsp margarine + 1/2 cup wing sauce

In a large mixing bowl, whisk together flour, milk, and spices. Using a rubber spatula, fold in cauliflower florets until evenly coated.

Using two medium-sized mixing bowls, melt one tablespoon of margarine in each bowl. Stir in BBQ sauce in one bowl and wing sauce in the other bowl.

Transfer cauliflower to a baking sheet lined with parchment paper, leaving a little space between each piece. Bake at 450 degrees for 25 minutes. Remove cauliflower from oven and transfer half the cauliflower into each bowl. Carefully coat the cauliflower in the sauce then transfer back to the pan, again with some space between each piece. Bake sauce-coated cauliflower for an additional 15 minutes. 

Serve with dips of your choice. 

Hummus

• 1 quart garbanzo beans (cooked from 270 grams dry), drained and rinsed
• 64 grams tahini, well stirred
• 1/4 cup lemon juice
• 1/4 cup water
• 2 cloves garlic
• 2 Tbsp olive oil
• 1 tsp salt

Combine all ingredients in a blender and blend until smooth. 

Simple Salad with Kefir Cheese Dressing

Makes 1 large salad or 3-4 side salads

Dressing

• 60 grams (1/4 cup) kefir (or labneh) cheese
• 1 Tbsp red wine vinegar
• 1 clove garlic, minced
• 1 Tbsp olive oil
• 1/2 tsp salt
• fresh ground pepper

Salad

• 1 cup cherry or grape tomatoes, quartered
• 2 tsp olive oil
• fresh ground pepper
• head of lettuce (butter lettuce, romaine, or mixed), washed and dried

In a large bowl, whisk together dressing ingredients and set aside.

In another small bowl, combine tomatoes, oil, salt, and pepper. Allow to sit for a few minutes.

To a large bowl, add lettuce. Carefully mix/fold until lettuce is evenly coated in dressing. Add tomatoes and serve!

Note: If you're not eating the whole salad at once, wait to dress the lettuce and only cut up as many tomatoes as you need. Reduce the amount of olive oil, salt, and pepper to reflect how many tomatoes you're using.

Chickquin Patties

Makes 12 chickquin patties!

• 270 grams chickpeas + water
• 90 grams quinoa + 1 cup water
• 120 grams corn flakes, pulsed in food processor
• 2 carrots, pulsed in food processor
• 1/2 onion, pulsed in food processor
• 1/3 cup nutritional yeast
• 2 tsp salt
• 2 tsp paprika
• 2 tsp garlic
• 1 tsp turmeric
• 1 tsp dried dill
• 1/2 tsp rosemary
• 1/2 tsp thyme
• 1/2 tsp sage
• 120 grams vital wheat gluten

Using the pot-in-pot method with an Instant Pot, set a glass bowl or jar that has about a 4 cup capacity inside the stainless steel pot. Inside the glass bowl/jar, add 90 grams quinoa and 1 cup of water. Around the glass bowl/jar (in the stainless steel pot itself), add chickpeas and a few cups of water. Put the lid on the Instant Pot and pressure cook on high for 40 minutes.   

Meanwhile, using the food processor, pulse corn flakes then transfer to a small bowl and set aside. Next pulse carrots and onion and transfer to a large mixing bowl. Add in nutritional yeast and all spices (everything but the vital wheat gluten). 

Once the Instant Pot is finished, add cooked quinoa to the large bowl. Strain garbanzo beans then transfer to the food processor and blend until smooth. Transfer mashed beans to the large bowl. Add in vital wheat gluten then stir until it comes together. Knead mixture with your hands for 3-5 minutes.

Form chickquin patties by placing a 4" round cookie cutter on a baking sheet lined with parchment paper. Sprinkle one tablespoon of ground corn flakes (from the small bowl) into the cookie cutter then pack chickquin mixture into the cookie cutter on top of the corn flakes. Finish each patty by sprinking additional ground corn flakes on top then press the corn flakes into the patty. Bake at 350 for 40 minutes, flipping half way through. 

FREEZING: Allow patties to cool to room temperature before freezing (I like to wrap each patty individually in freezer paper then place all the wrapped patties into a gallon sized zip top bag). To cook from frozen, microwave for 4-5 minutes, flipping half way through. 

Vegan Queso

• 1 small yukon gold potato, peeled and diced (choose one weighing between 160-175 grams)
• 1 medium carrot, peeled and chopped (40-50 grams)
• 1/4 yellow onion (50 grams)
• 64 grams raw cashews
• 1 cup water (veggie cooking water)
• 2 Tbsp nutritional yeast
• 1 Tbsp lemon juice
• 1 tsp salt
• 1 tsp chili powder
• 1 tsp cumin
• 1/2 tsp garlic powder

In a small pot, boil vegetables until fork tender. 

In a blender, combine cashews and water. Blend for 1-2 minutes until completely smooth. Add remaining ingredients including the boiled vegetables (drain first) and blend once more. Serve with chips or use with tacos.

Vegan Sloppy Joes

Makes enough for 4-5 sandwiches. Feel free to double the recipe as it freezes well

• 90 grams dry green lentils + 1 cup water
• 1/2 yellow onion
• 4 oz white mushrooms
• 2 carrots (optional)
• 1 bell pepper (optional)
• 180 grams ketchup
• 10 grams yellow mustard
• 12 grams brown sugar
• 1 tsp garlic
• 1 pint chickpeas (cooked from 135g dry), drained and rinsed

In a small pot with lid, combine lentils and water and bring to a boil. Immediately reduce heat to the lowest possible setting. DO NOT LIFT LID UNTIL COMPLETELY DONE. Allow to cook for 15-20 minutes until all water appears to have been absorbed then shut off and remove from heat.

Pulse veggies in a food processor until finely chopped. Transfer to a large pan with a lid and saute over medium heat until onions are translucent. If veggies start to stick, add a little water. Stir in remaining ingredients along with cooked lentils. 

Serve on bread of your choice. 

Vegan Taco Filling

use on tacos or nachos! Freeze leftovers to make an easy dinner for later.

• 180 grams dry quinoa
• 2 cups water
• 1 yellow onion
• 2 bell peppers (or 6-8 mini bell peppers)
• 2-4 cloves garlic
• 1 large carrot
• 4-6 white mushrooms
• optional: 1 jalapeño
• 1 quart black or pinto beans  (cooked from 240g dry)
• 2 Tbsp chili powder
• 1 tsp cumin
• 1 tsp paprika
• 2 Tbsp lime juice
• 2 Tbsp soy sauce

In a small pot with lid, combine quinoa and water and bring to a boil. Immediately reduce heat to the lowest possible setting. DO NOT LIFT LID UNTIL COMPLETELY DONE. Allow to cook for 15-20 minutes until all water appears to have been absorbed then shut off and remove from heat.

Meanwhile, chop all veggies in a food processor then transfer to a large pan. Cook veggies, adding a little water if necessary to prevent sticking. Add beans to the veggies along with all remaining ingredients. Mash slightly with a fork or potato masher, leaving some of the beans whole. 

Stir the cooked quinoa into the bean/veggie mixture. Serve on tortillas or chips along with desired toppings: avocado, salsa, shredded lettuce, queso, etc.

Knoephla Soup

Soup

• 2 Tbsp butter
• 5-6 yukon gold potatos, peeled and cubed
• 1 yellow onion, diced
• 1 1/2 tsp fresh ground pepper
• 5 cups water
• 3 cups milk
• 1/2 cup heavy cream
• 2 Tbsp chicken bouillon

Knoephla

• 185 grams all-purpose flour 
• 3/8 cup milk
• 1 egg
• 2 tsp dried dill
• 2 tsp dried parsley
• 1 tsp fresh ground pepper
• 1/2 tsp salt
• additional 1-2 Tbsp flour to prevent sticking

In a large pot, melt butter over medium heat. Add potatoes and onion and saute until onions start to caramelize. Add some of the water to prevent sticking. Add remaining ingredients and allow to simmer until potatoes are tender (about 20 minutes). 

Meanwhile, combine knoephla ingredients in a seperate bowl. Dough should be stiff and not sticky (add more flour or more milk if needed). Roll dough into ropes about 1/2 inch thick then cut ropes into small pieces. Transfer pieces of dough back to the bowl along with the additional 1-2 Tbsp flour and toss, making sure that each piece is coated and seperate from the others.

Carefully drop dough balls into the soup then cover. Let soup cook for an additional 15 minutes.

Lentil Bruschetta Dip

• 135 g. dry green lentils 
• 1 1/2 cups of water
• 3 roma tomatoes, diced
• 1-2 cloves garlic, minced
• 2 tsp dried basil
• 1/2 tsp oregano
• 3/4 tsp salt
• 1 tsp lemon juice
• 2 tsp balsamic vinegar
• 1 Tbsp olive oil
• 1 cup feta, crumbled
• fresh ground pepper to taste

In a small saucepan, bring lentils and water to a boil then reduce heat to a gentle simmer. Keep covered. Allow to simmer until lentils are soft and the water has been absorbed.

In a large bowl, combine remaining ingredients. Add lentils once cooked then stir once more.

Cover dip and transfer to the fridge for at least 1 hour. Serve with crackers. 

Spinach Avocado Grilled "Cheese" Sammies

Makes 2 sandwiches

• 4 slices of bread
• 1 ounce pesto
• 1/4 cup vegan mozzarella
• 1 handful fresh spinach
• 1/2 avocado, sliced
• butter or coconut oil for grilling

In a pan over medium-low heat, melt butter or coconut oil. Smear pesto two slices of bread and vegan mozzarella onto the remaining two slices

Assemble the sandwiches onto the pan, layering avocado and spinach in between the pesto and cheese covered bread. Grill the sandwiches with a lid covering the pan until browned. Flip then continue cooking other side.

Texas Caviar

• 1 pint black beans (cooked from 120g dry), rinsed and drained
• 1 pint black eyed peas  (cooked from 120g dry)
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 1/2 red onion, diced
• 2 green onions, chopped
• 1 cup corn
• 1 cup cherry tomatoes, quartered
• 1 1/2 Tbsp lime juice
• 1 Tbsp olive oil
• 1 Tbsp apple cider vinegar
• salt to taste

Combine all ingredients and mix well. Refrigerate overnight before serving. 

Vegan Mac & Cheese

• 16 oz macaroni noodles (or noodle shape of your choice)

"Cheese" Sauce

• 2 cups yellow potatoes (weighing a total of 325 grams before peeling), peeled and diced
• 1/2 cup carrots (40-50 grams), peeled and sliced
• 2/3 cup yellow onion (100 grams), chopped
• 1 cup (128 grams) raw cashews
• 1 1/2 cup vegetable cooking water
• 1/2 cup almond milk
• 1/4 cup nutritional yeast
• 2 Tbsp lemon juice
• 2 tsp salt
• 1/2 tsp garlic powder
• sprinkling of paprika (topping)

Boil vegetables and cashews in some water until tender (or cook in an Instant Pot for 6 minutes).

While veggies are cooking, boil noodles until al dente (6-8 minutes). Drain, rinse, then return to the pot.

Once veggies are done, strain while reserving 1 1/2 cups of the water. Transfer veggies/cashews to a blender and add all remaining sauce ingredients including reserved vegetable cooking water. Blend until smooth.

Pour sauce over cooked noodles, stir, and serve with a pinch of paprika sprinkled on top. You can also place the mac & cheese into an oven-safe dish, sprinkle with breadcrumbs, and bake at 350 degrees for 15 minutes.

Variation: Add steamed broccoli to make Mac & Trees! If using the instant pot, simply do the pot-in-pot method float a stainless steel or glass bowl of fresh or frozen broccoli florets on top of the veggies and cashews in the instant pot, seal the lid, then pressure cook as normal.

Vegan Sweet Potato Burgers

• 1 large sweet potato
• 1 pint garbanzo beans (cooked from 135g dry, rinsed and drained)
• 40 grams oats
• 2 Tbsp plant-based milk
• 2 Tbsp ketchup
• 1 Tbsp nutritional yeast
• 2 tsp paprika
• 1 tsp cumin
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp liquid smoke
• 1/2 tsp salt

Cook whole sweet potato in the microwave for 6-8 minutes until fork tender. Carefully cut the sweet potato in half length-wise then use a spoon to scrape the insides away from the skin. Transfer sweet potato to a food processor and add all remaining ingredients. Pulse until combined.

On a baking sheet lined with a silicone baking mat, form mixture into 5 patties. Bake at 400 degrees for 25-30 minutes, flipping half way through.

Once done, remove from oven and allow to cook for 10 minutes before serving. Serve with toppings of your choice.

Vegan Falafel

Makes 5 falafel patties, each containing: 100 calories, 10 grams fiber, 5 grams protein.

• 1 pint (cooked from 135 grams dry) chickpeas, rinsed and drained
• 16 grams peanut butter
• 1 grated carrot
• 1/4 red onion, diced small
• 1/4 bunch parsley, chopped (optional)
• 1 tsp coarse salt
• 1 tsp cumin
• 1 Tbsp lemon juice

Preheat oven to 400 degrees.

Mash chickpeas and peanut butter together in a large bowl. Add in remaining ingredients and stir until combined. 

Form into 5 patties and place onto a baking sheet lined with a silicone baking mat. Bake for 30 minutes, flipping half way through. 

Serve on pita (or homemade naan) with tzatziki (greek yogurt or sour cream mixed with a little dried dill and lemon juice), lettuce, cucumber slices, tomato, kalamata olives, red onion, and feta.