Vegan

VEGAN
A Guide to Eating Good
1
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TED BY COPYRIGHT LAW.
CONTENTS
INTRODUCTION ��5
STAPLES ��7
GROCERY LIST �� 14
RECIPES �� 18
APPETIZER / SNACK��23
NICE CREAM �� 44
BREAKFAST �� 55
PASTAS��74
LUNCH��93
DINNER ��109
TOFU��127
SAUCES ��133
ROASTED��143
SIDES ��156
DESSERTS �� 171

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INTRODUCTION
W
ow ! YOU DID IT !! If you are reading this then you have
purchased my book , and that says you are ready to
make some lifestyle changes ! Whether you want to
start eating more veggies or you just need help transitioning
to veganism , this will help you begin. I’ve used the last 2 years
to use my experience as a vegan to help others change their
eating habits and ultimately change their lifestyle. When I first
decided to go vegan I was being lead by many factors but
the first was my health. From my own research and studying I
found that what I was eating had a major effect on my body,
and if I wanted to feel better I needed to make a change. I
watched documentaries and dove deep into learning about
veganism and what it meant. Veganism is not a diet , and al-
though I started my transition with my diet as the main focus
, after learning about what veganism was I soon found that I
would be starting a long journey. I became motivated to not
only be vegan for my own health but to stay vegan for the
animals. Since this is a very first step for some of you I’ll try
not to make this too difficult or complicated. After talking to
my peers I’ve learned that a lot of people want to go vegan
but they simply don’t know where to start , feel peer pressured
not to , or they have tried before but failed because of lack of
support and information. I also know how it feels to be so over-
whelmed that you feel defeated before you even start and
that may sway you to shy away from making changes. ALAS , I
am here to help you ! I made the switch to veganism all on my
own with no help or guidance. I spent a lot of time researching
and learning so that I could translate the message to my peo-
ple without them having to do all of the hard work that I had
to do. Many of you may have children, a busy work schedule,
you may be a picky eater or you simply just don’t know how
to cook. All of these things may have discouraged you from
changing your eating habits, however I am here to help ! I’ve
loaded up this book with recipes that are simple and easy to
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make for anyone wanting to go vegan. These recipes will help
you make delicious hearty vegan food that will not leave you
feeling hungry. This ain’t no salad book ! I’ve compiled some
of my staples and personal favorites into this recipe book in-
cluding snacks and desserts! Remember that this is a process
and it’s okay to make mistakes, don’t give up or be too hard on
yourself. I hope this recipe book helps you change your eating
habits and shows you that vegan can be delicious !
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STAPLES
| USE THESE IN PLACE OF NON VEGAN INGREDIENTS
CHEESE
There are vegan cheese brands like Daiya , Follow Your Heart
, and Violife. I love all of those brands myself. You also may
make your own vegan cheese but to make it easier on you if
you are a beginner, you can buy vegan cheese already made
and shredded. I typically use the vegan cheese at Aldi under
a brand called Earth Grown. They only have mozzarella so for
other flavors I’d go with any of the brands listed above. Some-
times vegan cheese doesn’t melt easily without some help so
I usually melt my cheese before I use it for certain recipes. To
melt it I place some butter or oil into a pot and let it warm,
then I add the shredded cheese in and stir until it’s completely
melted.
TOFU
I absolutely love tofu ! Usually when people don’t like tofu
they’ve been introduced to it in a very bland way, unseasoned
and sometimes mushy. As a person who is sensitive about
texture I was also introduced to tofu this way so I understand
how some of you feel ; However , I have some recipes in this
book that will help you with making some delicious tofu that
you will love ! When I’m frying tofu into breaded sticks or using
it in a stir fry recipe , I have found that it is best to use tofu that
has been frozen. When you get your tofu , drain it , squeeze
or press it gently between paper towels or kitchen towels to
release more water from the tofu. Then wrap it in a dry pa-
per towel and place it in a freezer safe bag or bowl and freeze
overnight. I’ve found that it has been more firm in texture if you
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freeze it , unthaw it the next day and refreeze it again. When
you are making tofu scramble or want a softer texture , I don’t
recommend freezing before. Use silken or firm tofu for these
recipes.
MILK
There are several different types and brands of plant milk. To
name a few there is soy milk , almond milk, coconut milk, oat
milk and cashew milk. I love using soy milk for sweet recipes or
desserts. I also like soy milk for smoothies because it’s sweet.
I use unsweetened almond milk for sauces and other savory
recipes. Almond milk usually comes in original, unsweetened,
sweetened and vanilla flavors. Most big name brand grocery
stores have plant milk. There are several brands and from
what I’ve experienced a lot of them are similar so I don’t have
a favorite brand. Silk is popular , Planet Oat and So Delicious
are some other brands. I also like using coconut milk for bak-
ing and curry recipes.
BUTTER
Finding plant butter these days has become easier and easier.
Brands are beginning to make plant butters and also give us
a variety to choose from. Country Crock has an olive oil based
butter and an avocado oil based butter. Country Crock and
Earth Balance have butters that come in tubs and sticks for
things like baking. I’ve found that plant butter is just as buttery
and creamy as the alternative.
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SUGAR
Sugar has been known to be bleached and mixed with bone
char to give it an extra white color. However there are other
sugars that you can use that are vegan and bone char free! If
you see an organic cane sugar it’s most likely vegan. Beet sug-
ar and coconut sugar are also vegan. If you see the keywords
“ raw , organic, natural or unrefined “ then your sugar is most
likely vegan. Wholesome! , Simple Truth ,and In The Raw are
some popular brands that carry organic sugars. Zulka is my
personal favorite brand for cane sugar and it can be found at
popular stores like Dollar Tree and Walmart.
EGGS
Through my vegan journey I’ve learned how to manipulate
things to make them into meals and dishes that are hard to
find vegan alternatives for. In the beginning eggs were the
hardest to dupe. Now we have Just Egg and other egg alterna-
tive options. I find the vegan egg options to be quite pricey in
the store so I’ve always made my own. When I want something
like scrambled eggs , an egg salad sandwich or a fried egg I
use tofu as an alternative. Tofu is great at taking on any flavor
you season it with , and it has a texture that is versatile so it’s
easy to manipulate to be able to mimic an egg like texture. If
you don’t want to have to experiment with making your own I
recommend trying Just Egg or the egg replacer by Bob’s Red
Mill. When replacing eggs in a baking recipe I usually go for
ground flaxseed and water or applesauce. Bananas, aquafa-
ba, tofu and chia seeds and water also are good alternatives.
SEITAN / SOY
If you don’t have a problem with gluten or soy , this may be one
of your favorite things when transitioning , depending on your
taste. If you’re a person who likes fried things , this will proba-
9
bly be on your grocery list. I use wheat gluten to make seitan
and “mock meats” . These products will provide protein and
satisfy cravings , however I don’t recommend eating these ev-
eryday. A lot of vegan chicken is made from soy or wheat glu-
ten. Brands with products made from these things would be
Gardein and Morning star. I also get dried soy crumbles from
my local Latin grocery stores. It will usually be by the spices in
bulk. It is an amazing dupe for chicken and beef and is super
easy to make.
NUTRITIONAL YEAST
Nutritional yeast will be essential to you ! When making cer-
tain cheesy or egg like flavors nutritional yeast is perfect for
making that taste. It comes in flakes , usually in a container
or you can find it in the bulk section. I like to buy mine in bulk
because it’s way cheaper ! I use nutritional yeast to give that
nutty , sharp flavor that dairy cheese gives. Nutritional yeast
is also valuable because it provides B12 which can be hard to
get naturally in a vegan diet.
SOUR CREAM / CREAM

CHEESE
There are a few brands out there that have vegan sour cream
and cream cheeses. I have found that I am a fan of Kite Hill ,
Tofuitti and Follow Your Heart. Usually these come in smaller
containers and are a bit more pricey so I don’t get them often.
I have found that buying it has been easier than making it on
my own so I’ve stuck to that. I recommend finding and trying
out different brands to see which one you like best. However
if you have a nut allergy make sure you pay attention to the
ingredients !
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TIPS
¾ Always check ingredients! ALWAYS! It is very im-
portant for you to check the ingredients on any-
thing you buy with an ingredients list on it. Some-
times you might find something not labeled
vegan to be vegan , and sometimes labeling can
deceive you into thinking it’s vegan when it may
be vegetarian. A few non vegan ingredients to
look out for are milk , whey , eggs, honey, bees-
wax, casein, gelatin, L-Cysteine, and lard.
¾ Find your local Asian and Latin American markets
and shop at them! I have found so many goodies
at these markets. The Latin American markets
usually have dried soy crumbles in bulk for low
prices. Asian markets tend to have a large pro-
duce section with a variety of fruits and vegeta-
bles. I also find most of my vegan mock meats
in my local Asian markets. It may be hard to find
them if you don’t know the area , but once you
find these gems you’ll be hooked on shopping at
them !
¾ Stick to your budget ! Certain vegan items can
be more pricey but that doesn’t have to mean
veganism will be expensive for you. A lot of vegan
staple foods like rice , beans, and pasta are in-
expensive and easy to find. Utilize canned beans
and frozen veggies ! They will save you time and
money when you are beginning your vegan jour-
ney
¾ Be open to meal planning ! If you have a busy
schedule, meal planning may work for you. If you
don’t have time to do a lot of cooking you can
do most of your cooking 1 or 2 days out the week
and eat the meals you’ve prepared throughout
the week. You can do this yourself or hire a ser-
vice
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¾ Buy in bulk ! Some stores give you the option of
filling a container with food , weighing it , and
pricing the food by weight. This will allow you to
get things like oats , rice , grains , beans , etc in
bulk to help you save. Places like Sprouts, Whole
Foods and Kroger have bulk bins.
¾ Be open to trying new things ! When I went veg-
an I became open to eating a lot of things that
I used to think I didn’t like , for example avocado
and cilantro. Understand that your pallet might
change and you should be open to trying out
new things ! Give yourself time to open up to new
flavors!
¾ Don’t give up ! You made this switch for a reason
so even if you slip up or make mistakes, don’t
beat yourself up about it . Simply just do your
best every meal and don’t get hard on yourself.
Veganism is not a game of perfection !
¾ Start snacking ! When you’re a vegan on the go
sometimes it may be difficult to get something
quick to eat. I recommend carrying snacks when
you’re on the go to avoid being hungry when you
aren’t able to cook or get a full meal. Snacks don’t
have to be processed and can be delicious and
healthy. Good on the go snacks are fresh fruit ,
dried fruit , trail mix , crackers or crisps , fruit cups
and protein bars.
¾ Understand that veganism is a lifestyle and not a
diet. Being vegan is about not harming or eating
animals and not using them in cruel ways. When
you decide to be vegan you then change other
aspects of your life where you may have used
animal products as well. As a vegan I don’t buy
or wear leather or fur , I don’t use personal prod-
ucts with animal products in them and I don’t
buy products that have been tested on animals.
If you are looking to solely focus on your diet and
eating habits you might be considered plant
based , which is fine !
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¾ Do research! Find groups online or friends who
are vegan to help you. I love Pinterest for this
because when I went vegan I used Pinterest a lot
to help me with recipe ideas and things to swap
for non vegan alternatives. Watch documenta-
ries about veganism to give you information and
different perspectives of this lifestyle. Doing re-
search will also help you find vegan restaurants
or restaurants with vegan options in your area.
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GROCERY
LIST
Items to have on hand / stock up
on Frozen canned or fresh
Veggies and herbs :

¾ Broccoli ¾ Hearts of palm
¾ Cauliflower ¾ Spinach
¾ Carrots ¾ Cabbage
¾ Onions ¾ Kale
¾ Corn ¾ Squash
¾ Peas ¾ Eggplant
¾ Asparagus ¾ Zucchini
¾ Brussels sprouts ¾ Sweet potatoes
¾ Peppers ¾ Cilantro
¾ Potatoes ¾ Parsley
¾ Mushrooms ¾ Basil
¾ Lettuce ¾ Jalapeño
¾ Tomatoes
¾ Artichoke
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Fruit
¾ Strawberries ¾ Lemons
¾ Blueberries ¾ Jackfruit
¾ Blackberries ¾ Mango
¾ Bananas ¾ Plantains
¾ Avocados ¾ Peaches
¾ Raspberries ¾ Plums
¾ Apples ¾ Pineapple
¾ Oranges ¾ Grapes
¾ Limes
Beans/ legumes
¾ Black beans ¾ Tofu
¾ Kidney beans ¾ Soy crumbles
¾ Chickpeas / ¾ Lima beans
garbanzo beans
¾ Red beans
¾ Navy beans
¾ Edamame
¾ Lentils
¾ Tempeh
Grains
¾ Brown rice ¾ Couscous
¾ Wild rice ¾ Quinoa
¾ White rice ¾ Oats
¾ Black rice ¾ Wheat flour
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¾ Tapioca flour ¾ Tortillas
¾ Veggie pasta ¾ Cornmeal
¾ Whole wheat
pasta
Spices
¾ Cumin ¾ Oregano
¾ Paprika ¾ Rosemary
¾ Cinnamon ¾ Turmeric
¾ Garlic ¾ Nutmeg
¾ Onion ¾ Clove
¾ Dill ¾ Nutritional yeast
¾ Parsley ¾ Cajun seasoning
¾ Salt ¾ Italian
seasoning
¾ Pepper
¾ Pumpkin pie
¾ Cayenne seasoning
¾ Chili powder ¾ Old bay
¾ Curry powder ¾ “Chicken”
¾ Red pepper seasoning
flakes ¾ Lemon pepper
¾ Ginger
Baking needs
¾ Cane sugar ¾ Syrup
¾ Powdered sugar ¾ Coconut oil
¾ Agave ¾ Grape seed oil
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¾ Vegetable oil ¾ Apple cider
vinegar
¾ Cocoa powder
¾ Coconut flakes
¾ Baking powder
¾ Chocolate chips
¾ Baking soda
¾ Breadcrumbs
¾ Vanilla
¾ Plant milk
¾ Ground flax
seed ¾ Butter
¾ Brown sugar ¾
¾ Lemon juice
Other
¾ Frozen fries ¾ Vegetable broth
¾ Pita bread ¾ Soy sauce
¾ Bread ¾ Rice vinegar
¾ Buns ¾ Sour cream
¾ Seaweed ¾ Cheese
¾ Liquid smoke ¾ Mustard
¾ Apple juice ¾ Vegan tuna
¾ Ketchup ¾ Peanut butter
¾ Bbq sauce ¾ Tomato paste /
sauce
¾ Worcestershire
sauce
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RECIPES
Appetizer / Snack
¾ Loaded Nacho ¾ Avocado Toast
Fries
¾ Sweet
¾ Fried Cauliflower Cinnamon Chips
Bites
¾ Mango salsa
¾ Cheesy
Quesadilla ¾ Pizza Dough
¾ Stuffed ¾ Mock Calamari

Mushrooms ¾ AMT sandwich
¾ Lettuce Boats ¾ Avocado Rolls
¾ Pita Pizzas ¾ Artichoke &
¾ Pepperoni Kale Dip
Waffle Sandwich
Nice Cream
¾ Vanilla ¾ Pineapple
¾ Chocolate ¾ Peach
¾ Strawberry ¾ Mango
¾ Avocado ¾ Blueberry
¾ Mixed berry ¾ Raspberry
Breakfast
¾ Pancakes ¾ Blueberry
muffins
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¾ Chocolate ¾ Crabby Patties
waffles
¾ Monkey Bread
¾ Oatmeal
¾ Tofu Egg
¾ Buttery drop
biscuits ¾ Tofu Scramble
¾ Breakfast hash ¾ Breakfast tacos
¾ Granola ¾ Banana bread
¾ French toast
Pasta
¾ Tuna casserole ¾ Spinach roll ups
¾ Ricotta artichoke ¾ Butternut
stuffed shells squash
manicotti
¾ Creamy tomato
bowties ¾ Lasagna
¾ Cheesy stuffed ¾ Chimichurri
shells
¾ Lo mein
¾ Cheesy Broccoli
rotini ¾ Traditional
spaghetti
¾ Pumpkin kale
rigatoni
Lunch
¾ Bbq mushroom ¾ Red cabbage
sub couscous
¾ Smokey ¾ Falafel
Worcestershire
cauliflower ¾ Potato curry
soup with
dumplings
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¾ Bbq jackfruit ¾ Philly
sandwich cheesesteak
¾ Bahn mi ¾ Veggie wraps
sandwich
¾ Buffalo
¾ Bbq chickpea cauliflower
mix wraps
Dinner
¾ Wild rice and ¾ Mean green
mushroom soup bean soup
¾ Sweet turmeric ¾ Curry veggies
cauliflower
¾ Ratatouille
¾ Chili
¾ Spicy Potato soft
¾ Buffalo Fried tacos
Tempeh
¾ Chickpea
¾ Black bean meatballs
pinwheels
¾ Lentil tacos
Tofu
¾ Coconut tofu ¾ Lemon pepper
tofu
¾ Teriyaki tofu
¾ Fried tofu sticks
¾ Sweet and sour
tofu
Sauces
¾ Chimichurri ¾ Sweet and sour
¾ Teriyaki ¾ Mayo
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¾ No honey ¾ Cilantro
mustard avocado
¾ Ranch ¾ Gravy
¾ Spicy mayo
Roasted
¾ Brussels sprouts ¾ Broccoli
¾ Potatoes ¾ Plantains
¾ Lemon pepper ¾ Butternut
cauliflower squash
¾ Tomatoes ¾ Bbq chickpeas
¾ Asparagus ¾ Pineapple
¾ Acorn squash ¾ Eggplant
Sides
¾ Mac and cheese ¾ Chipotle white
bean mix
¾ Sweet carrots
¾ Red beans and
¾ Steamed sweet rice
potatoes
¾ Lentils
¾ Couscous
¾ Cornbread
¾ Yellow rice
¾ Pan fried sweet
¾ Pan kale
¾ Pot beans
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Dessert
¾ Sweet potato ¾ Red velvet
donuts cake with
buttercream
¾ Chocolate chip icing
cookies
¾ Carrot Bundt
¾ Taro donuts cake
¾ Sugar cookies ¾ Chocolate
¾ Coffee cake mousse
¾ Cake like ¾ Buckeyes

brownies ¾ Cinnamon rolls
¾ Pumpkin spice ¾ Double
muffins chocolate chip
cookies
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APPETIZER /
SNACK
LOADED NACHO FRIES
SERVES 3-4 | COOK TIME 30 MINUTES
◊ 2 bags of frozen ◊ 1 yellow onion

fries
◊ 1 avocado sliced
◊ 1 can of black beans
◊ 1 jalapeno
◊ 1 can of fire roasted
( or regular) diced ◊ Cilantro ( optional )
tomatoes ◊ Seasoning salt /
◊ 1 ½ cup cheese lemon pepper
(optional)
1. Turn oven on 425

2. Place fries on cookie sheet or baking pan and lay them all
flat to cook evenly
3. Bake for 15 minutes
4. While the fries bake , cut up your onion, jalapeno, and
cilantro
5. Take fries out of the oven and add black beans , toma-
toes, onions , cheese and jalapeno on top
6. Place back in the oven and bake for 15-20 minutes longer
7. Remove from oven
8. Add avocado on top with cilantro
9. Enjoy !
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FRIED CAULIFLOWER BITES
COOK TIME 20 MINS | SERVES 2-3 PEOPLE
◊ 1 head cauliflower ◊ 1 ½ tsp paprika

◊ 2 cups flour ◊ ½ tsp salt
◊ 2 ⅓ cup almond ◊ ½ tsp pepper
milk
◊ Oil for frying
◊ 2 tbsp chicken
seasoning
◊ 1 ½ tbsp garlic
◊ 1 tbsp onion
◊ 2 tsp oregano
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1. Clean and prep cauliflower. Cut the big pieces into
smaller parts and rinse thoroughly. Set aside
2. Add flour and seasonings to a medium sized bowl. Mix
well .
3. Add almond milk and stir until combined with no lumps
4. Preheat your stove or deep fryer
5. Take cauliflower and dip into flour mix , coat well
6. Make sure your oil is hot , drop a small piece of flour to
test, if it floats and begins to fry immediately you are
ready to fry!
7. After dipping cauliflower into mixture fry for 45 seconds
to 2 minutes depending on how cripsy you want your
bites. You can take them out when they are golden brown
all over or wait a little longer and they will be more brown
and crunchier.
8. Remove from oil and cool
9. After cooling feel free to enjoy them as is with a dip, alone,
or coat them with your favorite sauce ! To coat in sauce
simply add a cup of whatever sauce you choose to an
empty bowl. Add cauliflower bites to the bowl and mix
until they are all coated !
10. Enjoy
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CHEESY QUESADILLA
COOK TIME 15 MINUTES | SERVES 2 PEOPLE | ADD CUT UP PEPPERS AND
ONIONS TO SPICE IT UP
¾ 6 Flour tortillas ¾ 1 cup shredded

cheddar cheese
¾ 1 cup shredded
mozzarella ¾ Garlic powder
cheese
¾ Pepper
¾ 2 tbsp oil
1. Turn on skillet / pan large enough for tortillas

2. Add oil to pan and turn on medium-high heat
3. Take one tortilla and fold it in half
4. Open and sprinkle a pinch of both cheeses onto tortilla
5. Sprinkle on garlic powder and pepper
6. Re fold tortilla to half, be careful to keep cheese closer to
folded side of tortilla to reduce spillage
7. Add tortilla to pan and firmly press down on it with a
spatula
8. Do this for 7-10 seconds and then flip to other side
9. Repeat pressing and flip again, if both sides are slightly
browned remove from pan
10. Repeat until you’ve done them all !
11. Enjoy
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4. STUFFED MUSHROOMS
COOK TIME 30 MINUTES | SERVES 2-3 PEOPLE | ADD TO ANY PASTA DISH !
¾ 8- 10 Large ¾ ¼ cup shredded

mushrooms cheddar cheese
¾ 1 cup sour ¾ ½ cup chopped
cream spinach
¾ ½ cup cream ¾ 1 tsp garlic
cheese
¾ 1 tsp parsley
¾ ¼ cup shredded
mozzarella ¾ ⅛ pepper
cheese ¾ 1 tbsp oil
1. Preheat oven to 375

2. Clean mushrooms by rinsing off dirt and debre
3. Remove stems by pulling them gently from base
4. Mix together sour cream, cream cheese , and seasonings.
5. Chop your spinach and cheese down to small pieces. Add
these to sour cream mix and combine
6. Dip a finger into oil and gently coat each mushroom with
oil
7. Place evenly apart on cookie sheet
8. Scoop sour cream mix and fit into each mushroom, care-
ful not to overfill , filling slightly below rim is fine
9. After filling each mushroom sprinkle salt and pepper on
top to taste
10. Bake for 15- 20 minutes until mushrooms begin to brown
and cheese mixture starts melting
11. Remove from oven and let cool for 3 minutes
12. Enjoy !
28
LETTUCE BOATS
COOK TIME 15 MINUTES | SERVES 2-3
¾ 1 can of corn ¾ Romaine lettuce

¾ 1 onion ¾ 1 packet of taco
seasoning
¾ 1 can of black
beans ¾ ¼ cup of water
¾ 2 cups of ¾ Avocado &
mushrooms cilantro
(optional)
¾ 1 can of
tomatoes
1. Clean and rinse mushrooms and beans

2. Heat skillet to medium high heat
3. Add beans and mushrooms to skillet with water and sea-
soning mix
4. While beans are cooking chop up onion and avocado
5. In a small pot heat up corn on medium high heat
6. Drain tomatoes and empty into bowl
7. Stir bean and mushroom mix and turn down to simmer-
ing heat
8. Rinse and dry romaine leaves and lay them flat for prepa-
ration
9. Scoop bean mix and corn into romaine leaves
10. Add tomatoes and chopped onion on top
11. Add avocado and cilantro if you like those as well !
12. Enjoy
29
PITA PIZZAS
COOK TIME 30 MINUTES | ERVES 1-2
◊ 4-8 pitas ◊ Veggies (optional

add whatever
◊ 1 can/jar of pizza toppings you
sauce or tomato want bell pepper,
paste onion, tomato for
◊ Toppings ( I chose example)
vegan pepperonis, 1 ◊ Oil for crust
pack )
1. Preheat your oven to 350

2. Arrange your pitas on a cookie sheet or baking pan. Use
your fingertips to add some oil to the edges of the pitas
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3. Use a spoon to add a spoonful or two to each pita , drop
some sauce in the center of the pita and spread it around
, leaving about a half inch space around the edges .
4. This is the fun part ! Toppings ! So for this specific recipe I
used vegan pepperonis but feel free to use whatever you
like ! Any vegetable or fruit combination that you would
like ! Add vegan cheese if you’d like ! for these I did not
5. After adding your toppings , place your pitas in the oven
and bake for 15-20 minutes , depending on how crispy
you’d like your edges to be, less time will produce softer
crust
6. Remove from the oven , cool, and enjoy !
31
PEPPERONI
WAFFLE SANDWICH
COOK TIME 5 MINUTES | SERVES 1-2 | *FEEL FREE TO USE CHOPPED SPIN-
ACH, MUSHROOMS, OR TOMATOES INSTEAD OF VEGAN PEPPERONIS ! ALL
WILL WORK THE SAME
¾ Pack of vegan ¾ 4-6 tbsps

pepperonis Vegan butter or
coconut oil
¾ Bread
( 4 slices for 2 ¾ 1 cup of Your
sandwiches ) favorite vegan
cheese
1. Preheat your waffle maker

2. Place 4 slices of bread on a plate
3. Use a butter knife to spread butter or coconut oil on one
side of each piece of bread
4. Flip over 2 slices of bread to expose the side with no but-
ter / oil
5. Add about ¼ cup of cheese to bread . Add a little more
if needed, too much cheese will ooze out if you go over-
board !
6. On top of the cheese add as many pepperonis as youd
like , I like to add about 6-8
7. On top of the pepperonis you just put down add ¼ cup
more cheese
8. Take the 2 slices you have with no cheese on them and
place on on each of the cheese and pepperoni slices with
the buttered / oiled side out
9. Now you should have what looks like a sandwich ! Care-
fully place your sandwich in the waffle maker and close
the top !
32
10. Depending on how hot your waffle iron gets , you can give
it 4-6 minutes to cook . When you open the lid your sand-
wich should be golden brown
11. Remove from waffle iron , cool and enjoy !
33
AVOCADO TOAST
10 MINUTES COOK TIME | SERVES 1-2
◊ Avocado 1-3 ◊ Optional : Vegan

cream cheese, salt,
◊ Bread or bagels pepper, sprouts ,
sesame seeds ,etc
1. Peel and deseed your avocados

2. Mash your avocados in a bowl with a fork, mash longer
for a smoother spread, for a chunkier spread just smash
them lightly
3. If you’d like toast your bread or bagel first , if not you can
go ahead and start topping
4. Spread your avocado on one side of your bread or bagel
and voila !
5. Add salt , pepper, bean sprouts to taste or eat plain !
34
SWEET CINNAMON CHIPS
COOK TIME 15 MINUTES | SERVES 2
◊ 6-8 Flour tortillas ◊ ½ tbsp cinnamon

◊ ½ cup of sugar ◊ 4-5 tbsp of oil
1. Preheat a pan or skillet to medium high heat and add 2

tbsps of oil to pan
2. Stack tortillas on top of each other and cut in half and
then in half again horizontally , you should now have 4
pieces per each tortilla
3. When pan and oil is hot, add 4 tortillas to pan ( if space
permits )
4. Fry on each side for 10 seconds maximum. You want them
to be soft but slightly crispy on edges .They will heat and
brown quickly
5. Repeat with all tortilla pieces and add oil as needed
6. Place cooked tortillas in bowl to cool
7. In another bowl mix sugar and cinnamon
8. Sprinkle sugar mix over tortilla pieces to coat
9. Shake tortillas around in bowl to coat
10. Enjoy !
35
MANGO SALSA
SERVES 2-5 | COOK TIME 15 MINS
◊ 2 mangoes ◊ ½ cup chopped

cilantro
◊ 2 tomatoes
◊ 1 lime
◊ 1 red onion
◊ 1 tsp cayenne
pepper
1. Clean and prep veggies and mango

2. Peel and dice mangoes and red onion
3. Dice tomatoes and add all ingredients to large bowl
4. Chop cilantro and add to other ingredients
5. Mix until well combined and add cayenne pepper
6. Mix again, slice lime in half and squeeze both sides in mix
and stir
7. Refrigerate or enjoy immediately!
36
PIZZA DOUGH
◊ 2 ½ + ½ cups flour ◊ 2 tsp sugar

◊ 1 tbsp baking ◊ 1 1/14 cup warm
powder water
◊ ½ tsp salt ◊ 1 tbsp oil

2. Set aside large baking sheet or pizza pan
3. In large bowl mix together 2 ½ cups of flour , baking soda ,
salt and sugar
4. Add oil
5. Gradually add water while mixing , dough should form a
ball , if it is sticky add more flour and mix until it is more
doughy
6. Use a rolling pin , cup or just your hands to flatten out the
dough and form a shape that will fit your pan
7. From here you can add whatever sauces and toppings
you want ! Bake for 15-20 minutes until the crust is golden
brown and enjoy !
37
MOCK CALAMARI
◊ 2 cans hearts of ◊ 1 tsp Cajun

palm seasoning
◊ 1 cup flour ◊ ⅛ tsp pepper
◊ ¼ cup crunched ◊ ½ cup breadcrumbs
seaweed
◊ ½ cup fish breading
◊ ⅔ cup water
1. Open and drain hearts of palm

2. Use your finger to gently press out centers of each roll,
some will be oddly shaped so use the ones that allow you
to make a hollow circle in the middle
3. Slice each roll about ½ inch and set aside
4. In a medium sized bowl combine flour , seaweed, water
and seasonings.
5. On a plate mix together breadcrumbs and fish breading
38
6. Take each piece of palm and dip into flour mix, then im-
mediately dip into breadcrumb mix , making sure to coat
each side
7. Prepare a medium sized pot with oil for frying over high
heat
8. Repeat for all pieces and place into oil carefully
9. Fry each piece until golden brown , about 3-5 minutes
10. Remove from oil and drain
11. Serve and enjoy !
39
AMT SANDWICH
MAKES 1 -4 SANDWICHES | COOK TIME 6 MINUTES
◊ Bread 2-6 slices ◊ 1 cup of baby Bella

mushrooms sliced
◊ 2 avocados sliced
◊ 1 ½ cup cheese
◊ 2-3 Roma tomatoes shredded
sliced
◊ 2 tbsp oil
1. Prepare veggies and set aside
40
2. This can be made in a sandwich or panini maker but if
you don’t have one just on a griddle or pan is fine
3. Prepare pan surface with oil and turn on heat
4. On one slice of bread put down some cheese , a pinch or
2 spread out on the slice of bread
5. Layer avocado, tomato and mushroom slices on cheese.
Add another pinch of cheese and add another slice of
bread on top
6. Place in pan and cook on each side for 3-4 minutes until
golden brown. Make sure to apply some pressure to the
sandwich when you flip it to get the cheese to melt thor-
oughly.
7. Remove from heat and repeat with more sandwiches
8. Enjoy !
41
AVOCADO EGG ROLLS
◊ 2 avocados ◊ 1 tbsp minced

cilantro
◊ 4-5 minced grape
tomatoes ◊ 10-12 Frieda’s or
Nasoya vegan egg
◊ 1 tbsp minced red roll wraps
onion
◊ Water for sealing
◊ ⅛ tsp pepper
◊ Oil for frying
◊ ¼ tsp garlic
◊ ¼ tsp salt
1. Prepare oil in a pot for frying

2. Peel avocados and remove seeds. Add to a bowl and
mash
3. Cut onion , cilantro and tomato and mix into avocado
4. Add seasonings and stir
5. Turn heat on medium high heat for oil
6. Add a scoop of avocado mash on center of egg roll wrap
and roll and wrap each one , sealing the seams with wa-
ter
7. Fry each egg roll until golden brown
8. Remove from oil and let cool before eating
9. Enjoy !
42
ARTICHOKE AND KALE DIP
◊ 1 can of artichoke ◊ 1 tsp garlic powder

hearts
◊ 1 tsp parsley
◊ 2 cups of chopped
kale ◊ ⅛ tsp pepper
◊ 1 cup mozzarella ◊ ½ tsp minced onion

cheese ◊ 2 tbsp lemon juice
◊ 1 cup soy milk
1. In a medium sized pot heat milk and lemon juice over
medium high heat

2. Simmer for 3 minutes, continuously stirring
3. Add in seasonings and simmer
4. When milk begins to thicken add in artichoke and kale
5. Stir and cover. Let simmer for 3 minutes
6. Add in cheese and stir until cheese is fully melted
7. Remove from heat and let cool before serving
8. Enjoy !
43
NICE CREAM
FEEL FREE TO SWAP AVOCADOS FOR BANANAS IN THESE RECIPES IF YOU
FEEL LIKE THE BANANA FLAVOR IS TOO STRONG
VANILLA
SERVES 2-3 | PREP TIME 10 MINUTES
◊ 3 ( 9 pieces ) frozen ◊ 1 tbsp of maple

bananas syrup or agave
( optional )
◊ 1 tsp vanilla
◊ ¼ cup of water
1. Cleans and prepare blender

2. Add water , vanilla , and agave to blender
3. Add 6 frozen banana pieces to blender
4. Blend until smooth
5. Add last 3 pieces and blend on high until smooth
6. Pour into freezer safe container and cover
7. Freeze for 2-3 hours or overnight
8. Enjoy!
45
CHOCOLATE
◊ 3 frozen bananas ( ◊ 1 tbsp syrup or
9 pieces) agave
◊ 2 tbsp cocoa ◊ ¼ cup of water
powder
◊ 1 tbsp sugar
1. Clean and prep blender

2. Add water , sugar, syrup, and cocoa powder to blender
3. Add 6 banana pieces and blend until smooth
4. Add last remaining pieces and blend until smooth
7. Enjoy !
46
STRAWBERRY
◊ 1 cup of frozen ◊ 1 tbsp sugar
halved strawberries
◊ ¼ cup water
◊ 1-2 frozen bananas
( 6 pieces )
1. Clean and prepare blender

2. Add water , sugar and strawberries to blender
8. Enjoy!
47
AVOCADO
◊ 1 ( 3pieces ) frozen ◊ 1 tbsp of maple

banana syrup or agave (
optional )
◊ 2 avocados ( 4
pieces) ◊ ¼ cup of water

2. Add water , avocado, and agave to blender
7. Enjoy!
48
MIXED BERRY
◊ 2 ( 6 pieces ) frozen ◊ 1 tbsp sugar

bananas
◊ 1 tbsp of maple
◊ 1 ½ cup frozen syrup or agave (
mixed berries optional )
( blueberries,
blackberries, ◊ ¼ cup of water
strawberries)

2. Add water , mixed berries ,sugar , and agave to blender
8. Enjoy!
49
PINEAPPLE
◊ 2 ( 6 pieces ) frozen ◊ 1 tbsp sugar

bananas
◊ 1 tbsp of maple
◊ 1 cup frozen syrup or agave (
pineapple optional )
◊ 1 tsp vanilla ◊ ¼ cup of water

2. Add water, pineapple , vanilla, sugar , and agave to
blender
8. Enjoy!
50
PEACH

bananas syrup or agave (
optional )
◊ 1 cup frozen
peaches ◊ ¼ cup of water

2. Add water , peaches , and agave to blender
8. Enjoy!
51
MANGO

optional )
◊ 1 cup of frozen
mango ◊ ¼ cup of water

2. Add water , mango , and agave to blender
8. Enjoy!
52
BLUEBERRY

optional )
◊ 1 ½ cup frozen
blueberries ◊ ¼ cup of water
◊ 1 tbsp sugar

2. Add water , blueberries ,sugar , and agave to blender
8. Enjoy!
53
RASPBERRY

bananas syrup or agave
( optional )
◊ 1 ½ cup frozen
raspberries ◊ ¼ cup of water
◊ 1 tbsp sugar

2. Add water , raspberries, sugar , and agave to blender
8. Enjoy!
54
BREAKFAST
PANCAKES
COOK TIME 15 MINUTES | MAKES 8-15
◊ 2 ½ c flour ◊ 2 tbsp sugar

◊ 2 c almond milk or ◊ 3 tbsp lemon juice
water
◊ 1 tsp salt
◊ 1 tbsp baking
powder ◊ 2 tsp vanilla
◊ 1 tbsp ground flax ◊ Optional toppings

seed ( vegan butter ,
syrup , agave, fruit)
1. Preheat skillet or griddle pan to medium high heat

2. Pour flour , sugar , baking powder and salt into a large
bowl. Mix until combined
3. Pour milk , vanilla and lemon juice into flour mix and stir
until completely combined
4. Test your pan to see if it is hot enough by dropping some
water on it , if it sizzles immediately then you are ready to
pour your mix on !
5. Use a non stick spray or some oil on your pan before put-
ting pancake mix on it. I use a ¼ cup scoop and pour the
mix directly in the center , if you are using a pan
6. After 20-30 your pancake tops should be bubbling and
you can flip them over
7. Let the underside cook for the same amount of time and
remove from heat !
8. Cool and enjoy
56
BLUEBERRY MUFFINS
COOK TIME 20 MINUTES | PREP TIME 15 MINUTES | MAKES 12 MUFFINS
◊ 2 c flour ◊ 2 ½ tsp baking

powder
◊ 2 c blueberries
◊ ½ tsp salt
◊ 1 ¼ c almond milk
◊ ¼ tsp baking soda
◊ ½ c sugar
◊ 1 tsp apple cider
◊ ¼ c oil vinegar
◊ 1 tsp vanilla
1. Preheat oven to 350 degrees

2. Pour and combine dry ingredients, flour , sugar , baking
powder, salt , baking soda in a large bowl
3. Mix almond milk and apple cider vinegar ogether and
pour into dry mix. Add vanilla and oil and mix until all is
combined
4. Rinse and drain blueberries and pour into mix
5. Gently stir in blueberries until they are evenly in mix
6. Use a nonstick muffin pan , muffin cups or non stick spray
and spray muffin pans. I used jumbo sized muffin pans
7. Pour mix evenly into muffin cups , a little over halfway be
sure not to fill to the top because they will expand in the
oven !
8. Place in oven and bake for 20 minutes or until golden
brown on tops , if your blueberries made your mix kind of
blue/ purple and you can’t tell , stick a butter knife through
the middle of one muffin if the knife comes out clean they
are done!
9. Remove from oven and cool 5 minutes before trying to
remove from pan
57
CHOCOLATE WAFFLES
MAKES 6-8 WAFFLES | COOK TIME 20 MINUTES
◊ 1 ⅔ cup flour ◊ 1 tsp baking soda

◊ ½ cup + 2 tbsp ◊ ½ tsp Apple cider
unsweetened vinegar
cocoa
◊ 3 tsp vanilla
◊ 2 cups milk
◊ ¼ cup oil
◊ 1 cup sugar
◊ Pinch of salt
◊ 1 tbsp baking
powder
1. Preheat waffle iron

2. Mix together dry ingredients in large bowl
3. Add wet ingredients to a medium bowl and mix until
combined. Add to dry ingredients and stir until blended
completely
4. Spray waffle iron with nonstick spray before hand if need-
ed
5. Add mix to waffle iron and cook each waffle 3-5 minutes
depending on your waffle maker and how hot it gets.
6. Repeat until batter runs out ,This mix usually makes me
6-8 regular sized waffles
7. Remove from waffle iron and serve with syrup or butter
and fresh fruit !
8. Enjoy !
58
OATMEAL
SERVES 1-2 | COOK TIME 5 MINUTES | ADD FRUIT , AGAVE, PEANUT BUTTER
OR COCONUT FLAKES
◊ 2 cups milk ◊ 2 tsp vanilla

◊ 1 ½ cup oats ◊ 1 tbsp sugar
◊ 1 tsp cinnamon
1. Add milk , cinnamon, vanilla and sugar to pot and turn on

heat to high
2. When boil begins , add in oats and turn heat down to a
simmer
3. Cover and let oats soak up milk , about 5 minutes
4. Remove from heat and let cool for 2-3 minutes to allow
oats to thicken
5. Enjoy !
59
BUTTERY DROP BISCUITS
COOK TIME 35 MINUTES | MAKES 8-10 BISCUITS
◊ 1 cup soy milk ◊ 1 tbsp baking

powder
◊ 1 tbsp lemon juice
◊ ½ tsp salt
◊ 2 ½ cups flour
◊ ⅓ cup butter (cold)

2. In large bowl mix together milk and lemon juice and set
aside
3. In another bowl mix together flour , baking powder and
salt
4. After 5 minutes add flour mix to milk and stir
5. Use fork or knife to mix in butter , careful not to over mix
6. Scoop and drop spoonfuls onto a nonstick cookie sheet
8. Remove from oven and enjoy !
60
BREAKFAST HASH
◊ 3 potatoes ◊ ¾ cup veggie

chopped crumbles
◊ ½ cup peppers and ◊ 1 tsp salt
onion chopped
◊ 1 ½ tbsp nutritional
◊ 1 tsp minced garlic yeast
◊ ½ tsp paprika ◊ ¼ tsp cayenne
◊ ½ tsp pepper ◊ 2-3 tbsp oil
◊ 1 tsp adobo
1. Add a tablespoon of oil to a large pan and turn on

medium high heat
2. Add onion and pepper to pan and simmer
3. Add in garlic and potatoes and continue to stir
4. After 5 minutes stir in veggie crumbles and seasonings
5. Mix well , add in more oil if needed
6. Cook over high heat for 5 minutes until potatoes are
browned
7. Remove from heat and serve !
61
GRANOLA
| ADD NUTS, DRIED FRUIT OR COCONUT FLAKES
◊ 3 cups of oats ◊ ½ tsp cinnamon

◊ ⅓ cup maple syrup ◊ 1 tbsp sugar
or agave
◊ 1 tbsp vanilla

2. Line a cookie sheet or baking sheet with wax paper and
spray with non stick spray
3. Mix all ingredients in one bowl , mix well
4. Pour oats onto wax paper and press down with spatula
making a even spread layer
5. Bake for 20-25 minutes until golden brown
6. Remove from oven and let cool
7. Scoop and crush granola to cluster the size of your liking
and enjoy !
62
FRENCH TOAST
◊ 8-10 slices of bread ◊ 1 tsp vanilla

◊ 1 cup soy milk ◊ Pinch of clove
◊ 2 tbsp flour ◊ Pinch of nutmeg
◊ 3 tbsp sugar ◊ 5 tbsp ground flax
seed
◊ 1 tbsp tapioca flour
◊ 3-4 tbsp oil
◊ ½ tbsp cinnamon
1. In a shallow bowl mix together all ingredients except

bread and oil
2. Turn a large skillet or pan over medium high heat
3. Add oil to pan
4. Take a piece of bread and dip into mixture, coating both
sides
5. Fry in pan , browning each side , about 3-4 minutes each
side
6. Repeat for all slices
7. Remove from heat and serve!
63
CRABBY PATTIES
SERVES 2-3 | MAKES 4-6 PATTIES | COOK TIME : 20 MINUTES
◊ 2 1/2 c soy bean ◊ 1/8 tsp pepper

dregs or chickpeas
◊ 4tbps ground flax
◊ 1 tsp garlic seed
◊ 2 tsp old bay ◊ 4 tbsp water
◊ 1 tsp creole ◊ 2/3 c bread crumbs
seasoning
◊ 3-5 tbsp oil
◊ 1 tbsp seaweed
flakes
1. Add all ingredients except flax and water to a food

processor , mix
2. In a small cup add flaxseed and water, mix and let sit for 5
minutes
3. In a large skillet add oil and turn on medium high heat
4. Add flax mix to food processor and mix again
5. Take mix and form patties
6. Fry patties in pan for 2-3 minutes on each side
7. Remove from heat and let cool
8. Enjoy !
64
MONKEY BREAD
SERVES 2-6 | COOK TIME 1 HOUR
◊ 6 cups of flour ◊ 3 tbsp cinnamon

◊ 1 pack fast rising ◊ 1 cup sugar
yeast
◊ ¾ cup brown sugar
◊ 1 tsp salt
◊ 1 cup of butter
◊ ½ tsp cinnamon melted
◊ 1 ½ cup melted ◊ 3-4 tbsp date syrup
butter or icing
◊ 2 ¼ cup warm soy
milk

2. In a large bowl mix together flour , yeast , salt and cinna-
mon
3. In a small pot heat milk and butter until hot and butter is
melted
4. Pour milk into flour mix and stir until dough forms
5. In a small bowl pour cinnamon and sugar and mix thor-
oughly
6. Take ½ cup of the remaining butter and heat until melted.
Set aside
7. Prepare a Bundt pan and set aside
8. Take small pieces from dough, about golf ball or cot-
ton ball size and roll between your hands to form a ball
shape. Continue until you have done all of the dough
9. Take dough balls and dip them into the melted butter
then roll them in the sugar and cinnamon mix. Place them
in Bundt pan , layering them all the way around
65
10. After you’ve filled the pan with all the dough , mix together
remaining sugar and butter and pour over the top of the
dough
11. Bake for 40-45 minutes
13. Drizzle with date syrup or icing and enjoy !
66
TOFU EGG
◊ 1 pack firm tofu ◊ 1 tsp turmeric

◊ ⅔ cup soy milk ◊ 2 tsp Montreal
chicken seasoning
◊ 5 tbsp nutritional
yeast ◊ 1 tbsp oil
1. Drain and press tofu and set aside
67
2. In a medium bowl add milk , nutritional yeast , turmeric,
Montreal seasoning and stir
3. Bring a medium sized pan to medium high heat
4. Add oil to pan
5. If you are wanting a fried egg or sliced egg like on a
breakfast biscuit take the block of tofu and slice into thin-
ner blocks or slices . Don’t make these too thin or they will
fall apart
6. Take a slice of tofu and dip it into the milk mixture, coating
both sides evenly
7. Repeat for other slices and place into the pan
8. Simmer on each side and flip gently. Pour remaining milk
mixture into pan.
9. Continue to flip and scrap any of the drying milk mixture
and press it onto the tofu. This will give the tofu more of a
fried egg texture
10. Once all the milk mix has dried up remove from heat
11. Carefully remove tofu from pan and enjoy !
68
TOFU SCRAMBLE
◊ 1 pack firm or extra ◊ ½ tsp garlic powder

firm tofu
◊ ½ tsp salt
◊ 3 tbsp oil
◊ ⅛ tsp pepper
◊ 3 -4 tbsp nutritional
yeast ◊ ½ tsp onion powder
1. In a large pan heat oil over medium heat

2. Add tofu to pan and mash with a fork to create crumbles
3. Add in seasonings and stir
4. Simmer for 5 minutes
69
70
BREAKFAST TACOS
◊ 8-10 small soft ◊ 3 tbsp oil

tacos
◊ 3 -4 tbsp nutritional
◊ ¼ cup chopped yeast
peppers
◊ ½ tsp garlic powder
◊ ¼ cup chopped
onion ◊ ½ tsp salt
◊ ¼ cup spinach ◊ ⅛ tsp pepper
◊ 1 pack firm or extra ◊ ½ tsp onion powder

firm tofu
1. In a large pan heat oil over medium heat

2. Add onions and peppers and cook for 5 minutes
3. Add tofu to pan and mash with a fork to create crumbles
Add in seasonings and stir
5. Add in spinach and stir
6. Remove from heat
7. In a large pan or griddle heat tortillas on each slide
8. Add tofu mix to tortillas and serve !
71
BANANA BREAD
COOK TIME 1 HOUR 15 MINUTES | MAKES 1 LOAF
◊ 3 overripe bananas ◊ 1 tsp baking soda

◊ ½ cup oil ◊ 1 tsp salt
◊ ¼ cup soy milk ◊ 1 tsp cinnamon
◊ ¼ cup apple juice ◊ ¼ tsp nutmeg
◊ 1 tbsp vanilla ◊ 2 tbsp ground flax
◊ ¾ cup sugar ◊ 4 tbsp water
◊ 2 cups flour
72
2. Peel bananas and mash them in a medium sized bowl.
You want them to be really soft ripe bananas that prob-
ably have some brown spotting , that way you will get a
good mashed texture
3. Add oil , milk , juice, vanilla and sugar and mix
4. In a separate bowl mix together flour, baking soda , salt
, cinnamon and nutmeg. After mixing pour flour mix into
larger bowl with banana mix. Stir until combined
5. Use the bowl for the flour to mix flax and water . After 3
minutes pour the flax mix into the rest of the mix and stir
until combined
6. Pour mix into a non stick or pre greased baking pan
7. Bake for 45 minutes to 1 hour. Checking center with knife
or toothpick around the last 10-15 minutes
8. Remove from oven when knife or toothpick comes out
clean
9. Let cool and enjoy !
73
PASTAS
TUNA CASSEROLE
◊ 6 cups of water ◊ 2 cups cheese + 1

cup
◊ 1 cup peas
◊ ½ cup breadcrumbs
◊ 1 cup sliced/diced
carrots ◊ ⅛ tsp pepper
◊ 4 cups bow tie ◊ 2 tbsp butter
pasta
◊ ½ tsp garlic
◊ 1 ½ cup tuna
◊ 1 tsp salt
◊ 1 cup almond milk
Unsweet

2. Bring 6 cups of water to a boil in large pot
3. When water begins boiling , add peas, carrots and pasta
to water and let boil for 8-10 minutes
4. Remove from heat and pour into a strainer. Set aside
5. Add milk , butter , garlic powder ,pepper and salt to the
pot. Simmer over medium high heat until butter is melted
6. Add 2 cups of cheese and stir continuously until cheese
has melted
7. Immediately pour pasta and veggies into pot with cheese
and stir. Add in tuna and stir
8. Prepare 2 quart baking pan ( or 8x8 pan would work) and
pour pasta into pan
9. Use the remainder of the cheese and breadcrumbs to
sprinkle on the top
10. Cover and bake for 15-20 minutes
11. Remove cover and bake for 5 for minutes
13. Enjoy!
75
RICOTTA ARTICHOKE
STUFFED SHELLS
COOK TIME 1 HOUR | SERVES 3-4
Ricotta
◊ 1 package firm tofu ◊ ½ tsp pepper
◊ 1 tsp garlic powder ◊ 2 tbsp nutritional
yeast
◊ ½ tbsp lemon juice
◊ ½ tsp Italian
◊ 1 tsp olive oil seasoning
◊ 1 tsp salt
Shells
◊ 16 boiled jumbo ◊ 1 tbsp chopped
shells parsley
◊ 1 can quartered ◊ 1 tsp garlic
artichoke hearts
◊ 1 tsp Italian
◊ 1 cup chopped kale seasoning
Sauce
¾ 2 cans (30oz) ¾ ½ tsp pepper
tomato sauce
¾ 1 tsp Italian
¾ 1 ½ tsp garlic seasoning
minced
¾ 2 tbsp sugar
¾ 1 tsp salt
76
2. Boil 16 jumbo shells in water until al dente and set aside
(keep in water)
3. In large bowl mix together tofu and seasonings to make
ricotta. Mix until tofu is totally crumbled and no big chunks
are left
4. In a separate bowl mash up artichoke to smaller pieces.
Mix in kale , parsley and seasoning. After mixing well , add
to tofu ricotta mix. Set aside
5. Prepare a 13x9 baking pan
6. Pour tomato sauce and seasonings into pan and stir until
combined
7. After shells have cooled carefully fill each shell with arti-
choke ricotta mix and add to baking pan
8. Cover and bake for 20-40 minutes
9. Remove cover around last 5 minutes
10. Remove from the oven and enjoy !
77
78
CREAMY TOMATO
BOW TIES
◊ 1 can diced ◊ 1 tsp minced garlic

tomatoes
◊ 2 tbsp sugar
◊ 1 cup soy milk
◊ 1 tbsp butter
◊ ¾ cup of cheese
◊ ½ tsp Italian
seasoning ◊ 2 cups bow tie
noodles
◊ ¼ tsp pepper
◊ Water for boiling
◊ ½ tsp salt
1. Boil water and add bow ties

2. Prepare a medium-large pot over medium high heat
3. Add tomatoes , seasoning , salt , pepper, garlic and sugar.
Simmer for 5 minutes
4. Mix together soy milk and lemon juice and set aside for 5
minutes
5. Add butter and cheese to skillet and stir
6. Add in milk and continue to stir
7. Drain noodles and add to sauce
8. Turn off heat and stir in noodles until completely mixed
9. Remove from heat and serve!
79
CHEESY STUFFED SHELLS
◊ 1 chopped green ◊ 2 cups soy

pepper crumbles
◊ ½ cup chopped ◊ 1 ½ tbsp nutritional
onion yeast
◊ 3-4 tbsp oil ◊ 1 cup cheese
◊ 1 tsp garlic powder ◊ 20 jumbo shells
◊ 1 tsp paprika ◊ Water for boiling
◊ 1 tbsp cumin ◊ ¼ cup butter
◊ ¼ tsp pepper ◊ 1 ½ cup cheese
◊ 1 tsp salt ◊ 1 cup chopped kale

2. Add onion, pepper and oil to medium skillet over medium
high heat
3. Add water to a large bowl and boil shells until al dente. Set
aside and leave in water
4. In large bowl mix together seasonings, soy crumbles and
nutritional yeast
5. Pour soy crumbles in skillet with veggies and sauté for 5-7
minutes
6. Mix in cheese
7. After shells have cooled , add mix to each shell and line
up in a 13x9 baking pan
8. Cover and bake for 15 minutes
9. In small pot add butter , cheese and chopped kale , heat
and stir until cheese is melted
80
10. Uncover shells and pour cheese on top and place back in
oven for 5 minutes
11. Remove and serve !
81
CHEESY BROCCOLI ROTINI
◊ 1 ½ cup cheese ◊ 2-3 cups rotini

noodles
◊ ⅔ cup milk
◊ 2 cups roasted
◊ 2 tbsp oil broccoli
◊ 1 tsp garlic ◊ Water for boiling
◊ 1 tsp salt
◊ ½ tsp pepper
1. Follow recipe for roasted broccoli, set broccoli aside

2. Boil water in large pot , add noodles and cook until al
dente
3. Drain and set noodles aside
4. Add cheese , milk , oil and seasoning to pot and simmer
5. Once cheese is melted add in noodles and broccoli and
stir
82
PUMPKIN KALE RIGATONI
◊ 2 cups soy ◊ 1 tsp cumin

crumbles
◊ 1 can pumpkin
◊ ½ sweet onion
chopped ◊ 1 ½ cup soy milk
◊ 1 small can tomato ◊ 2 tbsp lemon juice

paste ◊ 3 cups rigatoni
◊ 2 tbsp oil ◊ 2 cups chopped
◊ 2 tsp chicken kale
seasoning ◊ 3 tbsp nutritional
◊ 1 ½ garlic powder yeast
◊ 1 tsp paprika ◊ 1 cup cheese
◊ 1 tsp salt ◊ ⅛ tsp cayenne
◊ ½ cup water
1. Boil water and add rigatoni

2. Add onion and oil to skillet and turn on medium high heat
3. In large bowl stir together soy crumbles and chicken sea-
soning , garlic, paprika,cayenne ,salt, and cumin. Add this
mix and water to skillet
4. Add soy milk and lemon juice together in small bowl or
cup and let sit for 5 minutes
5. Pour tomato paste and pumpkin into skillet , stir
6. Add in soy milk and nutritional yeast , simmer for 5 min-
utes, when sauce begins to bubble add in cheese and stir
until melted.
7. Stir in kale , drain noodles and stir in as well
83
SPINACH ROLL UPS
◊ 10 lasagna noodles ◊ 1 tsp parsley

◊ 2 cans crushed ◊ ¾ tsp oregano
tomatoes
◊ ½ tsp garlic
◊ 1 cup chopped
spinach ◊ ½ tsp onion powder
◊ ½ cup sour cream ◊ ¼ tsp pepper
◊ 1 cup cheese ◊ ½ tsp salt

(mozzarella) ◊ 2 tsp nutritional
◊ ½ cup cream yeast
cheese

2. Boil noodles in water until al dente , set aside
3. Add sour cream and cream cheese to a bowl and stir
until smooth. Add in seasonings , spinach and cheese and
stir until combined
4. Prepare a 8x8 baking pan by pouring one can of crushed
tomatoes in the pan
5. Drain noodles. One by one on a plate spread some of the
spinach cheese mix into each noodle , rolling from one
end to the other
6. Add rolled noodles to pan and pour the other can of
crushed tomatoes on top
7. Cover and bake for 20 minutes
8. Remove and serve!
84
BUTTERNUT SQUASH
MANICOTTI
SERVES 2-4 | COOK TIME 1 HR 30 MINUTES
◊ 1 cup chopped ◊ 1 chopped red

spinach pepper
◊ 1 block firm tofu ◊ 2 cups milk
unsweetened
◊ 1 tbsp minced garlic
◊ 2 tbsp acv
yeast ◊ 1 tbsp garlic
◊ 1 tsp salt ◊ 1 tbsp butter
◊ ½ tsp pepper ◊ Pinch of salt
◊ ½ tbsp lemon ◊ Pinch of pepper
◊ 1 butternut squash ◊ 14 manicotti
noodles
◊ 2 cups mushrooms
sliced ◊ Water for boiling

2. Clean squash and cut in half
3. Scoop out the seeds , add a drop of oil and a pinch of salt
and pepper to inside and rub all over
4. Place one half of the squash on a cookie sheet, inside fac-
ing up , bake for 30 minutes
5. In large pot boil water for manicotti noodles, once wa-
ter begins boiling place noodles in water and boil until al
dente
6. Flip the butternut squash and bake on the opposite side
with inside facing down for 15 minutes
7. Remove from the oven and set aside to cool.
85
8. In a large bowl mix together spinach, tofu , garlic, nu-
tritional yeast, salt, pepper and lemon juice. Scoop the
inside of the butternut squash out and add to bowl, mix
until combined
9. In a cup the milk and acv and set aside
10. Turn a large skillet on medium high heat and sauté mush-
rooms for 5 minutes
11. Add butter and sauté for 4 minutes
12. Add in milk mix and garlic and simmer
13. Prepare a 13x9 baking pan by pouring half of the mush-
room sauce into bottom of pan
14. Take a noodle and use a spoon or a piping bag to fill each
one with tofu butternut squash mix and lay in pan next to
each other
15. Pour remaining mushroom sauce on top of all noodles
16. Bake covered for 30 minutes on 350
17. Remove from the oven and enjoy !
86
LASAGNA
◊ 3 cups chopped ◊ ⅛ tsp pepper

peppers and onion
◊ 2 tsp garlic salt
◊ 2 cups or 1 pack of
veggie crumbles ◊ 1 pack lasagna
noodles
◊ 1 can crushed
tomatoes ◊ Water for boiling
◊ 1tsp cumin ◊ 3 packs cheese
Ricotta
◊ 1 pack firm tofu ◊ ½ tsp pepper
◊ 1 cup chopped ◊ 2 tbsp nutritional
spinach yeast
◊ 1 tsp garlic powder ◊ ½ tsp Italian
seasoning
◊ 1 tsp olive oil
Sauce
◊ 1 jumbo can or 28oz ◊ 1 tsp Italian
tomato sauce seasoning
◊ 1 tsp garlic powder ◊ ⅛ tsp pepper
◊ 1 tsp parsley ◊ 1 tbsp sugar

2. In a large pot begin boiling water for noodles
87
3. In a large pan , stir fry peppers and onions , veggie crum-
bles and crushed tomatoes
4. Add in seasoning and simmer for 5 minutes
5. Add lasagna noodles to boiling water
6. In a bowl mash up tofu with fork , adding in lemon juice,
seasonings and oil. Mix well , stir in chopped spinach and
set aside
7. Remove veggie crumbles from heat and set aside
8. Once noodles are al dente remove from heat
9. In a bowl mix together tomato sauce and seasonings
10. Take a large baking pan and spray with nonstick oil
11. At the bottom of the pan spread a spoonful of sauce
12. Add a layer of noodles and layer with sauce, ricotta, veg-
gie crumbles and cheese. Repeat until you get to the top
of the pan. Layer the top with cheese
13. Cover and bake for 25 - 30 minutes. Remove covering
and bake for 20 more minutes
14. Remove from the oven and let cool before serving!
88
CHIMICHURRI PASTA
◊ 2-3 cups pasta ◊ 1 tsp dried oregano

noodles
◊ 5-6 cups water for
boiling ◊ ½ cup oil
◊ 1 cup fresh cilantro ◊ ½ tsp salt
◊ 1 cup fresh parsley ◊ 1 tsp minced onion
◊ 1 tbsp minced garlic ◊ 1 avocado
1. In large pot boil water

2. When boiling , add noodles and boil until al dente
3. Add all ingredients but oil to food processor or blender
4. Blend and slowly add in oil , continue to blend until just
combined
5. Drain noodles and pour into large bowl
6. Add chimichurri sauce and mix well
7. Serve alone or top with fresh tomatoes
89
LO MEIN
◊ ¼ cup shredded ◊ 3-5 tbsp oil

carrot
◊ 1 tsp garlic
◊ ¼ cup red cabbage
◊ Pinch of salt and
◊ ¼ cup kale pepper
◊ ¼ cup green ◊ ¾ cup teriyaki sauce
cabbage
◊ Lo mein noodles
◊ ¼ cup chopped
onion ◊ Water for boiling
1. Prepare and chop all vegetables

2. In a large pot bring water to a boil and add lo mein noo-
dles once boiling
3. In a large pan heat oil over medium high heat and add
vegetables
4. Stir fry vegetables for 5-7 minutes
5. Add garlic, salt and pepper and stir
6. Remove lo mein noodles from heat and drain
7. Pour teriyaki sauce over noodles and mix
8. Add vegetables and mix throughly
9. Remove from heat and enjoy!
90
TRADITIONAL SPAGHETTI
◊ 3 ½ - 4 cups diced ◊ ½ red onion

tomatoes chopped
◊ 4 tbsp liquid smoke ◊ ½ green pepper
chopped
◊ 1 tsp garlic powder
◊ 3-5 tbsp oil
◊ ½ tsp pepper
◊ Spaghetti noodles
◊ ½ tbsp parsley
◊ Water for boiling
◊ ½ tsp Italian
seasoning
Crumbles
◊ 1 cup pea protein or ◊ ½ parsley
veggie crumbles
◊ ½ Italian seasoning
◊ 1 cup hot water
◊ ¼ tsp salt
◊ ¼ tsp pepper
◊ ½ cumin
1. In a large pot simmer tomatoes and liquid smoke over

medium high heat
2. Add in seasonings , stir and continue to simmer for 5 min-
utes
3. In a bowl add pea protein crumbles and hot water and
let sit for 5 minutes. If you are using veggie crumbles that
don’t need to be soaked you can skip this step and omit
the water.
4. In another pan heat oil over medium heat and add on-
ions and peppers and stir. Add crumbles and stir
91
5. Add remaining seasonings and continue to stir and sim-
mer
6. In a large pot bring water to a boil and add spaghetti
noodles , continue to boil until al dente
7. Take tomatoes and pour into a blender
8. Blend until smooth and pour directly onto veggie crum-
bles and stir
9. Remove noodles from heat and drain. Add sauce to noo-
dles and stir
10. Enjoy!
92
LUNCH
BBQ MUSHROOM SUB
◊ Sub bread ◊ 2 tbsp sugar

◊ 2 cups sliced White ◊ 2 tbsp oil
or baby Bella
mushrooms ◊ 1 ½ garlic powder
◊ ½ yellow or sweet ◊ 1 tsp cumin

onion ◊ 1 tsp paprika
◊ 1 green bell pepper ◊ ½ tsp pepper
◊ 1 cup bbq sauce
94
1. Clean and prep veggies
2. Dice onions and pepper and add to medium sized skillet
and cook over medium heat
3. Add oil to pan and stir
4. Add sliced mushrooms and sauté on medium heat for 5
minutes
5. Turn heat down to low and add bbq sauce and seasoning
to veggies
6. Cover and simmer on low heat for 10 minutes
7. Remove from heat and serve on sub !
95
SMOKEY
WORCESTERSHIRE
CAULIFLOWER
COOK TIME 25 MINUTES | SERVES 2-3 | ADD RICE AND CHIPOTLE WHITE
BEAN MIX TO MAKE IT A MEAL
◊ 4 cups of ◊ 2-3 tablespoons of

cauliflower ( frozen water
or fresh)
◊ 1 ½ pepper
◊ 4 tablespoons
of Colgin Hickory ◊ 1 tsp paprika
Worcestershire ◊ 1 tsp salt
liquid smoke
◊ 2 tablespoons of oil

2. Pour cauliflower into large bowl
3. Sprinkle Worcestershire sauce evenly over all the pieces
4. Add pepper and paprika
5. Pour oil over mix and stir until all pieces have been coated
, add more liquid smoke if needed
6. Pour cauliflower onto baking sheet and spread out evenly
7. Add water to sheet before placing in oven
8. Bake for 10-15 minutes
9. Remove from oven , stir to flip cauliflower and place back
in oven
10. Bake for 5 more minutes until fork can easily pierce
through cauliflower stem
11. Remove from oven and sprinkle with salt
96
RED CABBAGE COUSCOUS
◊ 1 red onion ◊ 1 cup frozen

chopped spinach
◊ ½ medium sized red
cabbage (3-4 cups) ◊ 1 can of white beans
◊ 4-5 tbsp oil ◊ 2 tsp liquid smoke
◊ 1 tsp pepper ◊ 3-4 tbsp water
◊ 1 tbsp salt + 1 tsp ◊ 1 cup cooked
couscous
◊ 1 ½ tsp garlic
1. Prepare and chop red onion and cabbage to smaller

pieces
2. Add onion and cabbage to large pan with oil and simmer
, stirring occasionally
3. Cook on medium to high heat , adding pepper salt and
garlic
4. Once cabbage decreases in size add spinach to the pan
and continue to stir until spinach breaks down.
6. Add white beans and liquid smoke to pan and simmer for
another 3-5 minutes
7. Add water and mix in couscous
8. Stir and combine until mixed completely
97
FALAFEL
◊ 2 cups chickpeas ◊ ½ tsp cumin

◊ ½ red onion ◊ 2 tsp minced garlic
chopped
◊ ¼ cup breadcrumbs
◊ ½ cup chopped
cilantro ◊ 1 tbsp ground flax
seed
◊ ½ cup chopped
parsley ◊ 2 tbsp water
◊ 1 tsp salt ◊ Oil for frying
◊ ½ tsp pepper
1. Add chickpeas, onion , herbs and spices to food

processor or medium sized bowl
2. Stir or mash until mix is crumbling, not completely
mashed
3. Add breadcrumbs and stir
4. In small cup or bowl add flax and water and let sit for at
least 3 minutes
5. Pour oil into a small pot and turn heat on high
6. Add flax mix to chickpea mix and stir until combined
evenly
7. Shape falafel into small balls or patty shapes and fry
them in oil until browned
8. Remove from heat and serve with pita and lettuce and
tomato or in a rice bowl with veggies !
98
POTATO CURRY SOUP
WITH DUMPLINGS
◊ 6 cups of water ◊ Pinch of ground
clove
◊ 4 russet potatoes
peeled and ◊ ½ tsp paprika
chopped
◊ 1 tsp turmeric
◊ 2 carrots sliced
◊ 2 ½ tsp curry
◊ 2 bay leaves powder
◊ 2 tsp salt ◊ ½ onion chopped
◊ ½ tsp pepper ◊ 2 cups broccoli
For dumplings
◊ 2 cups flour ◊ 1 tbsp nutritional
yeast
◊ 1 tsp baking powder
◊ 2 tbsp oil
◊ ½ tsp salt
◊ ½ cup almond milk
1. Add water to large pot and turn on high to medium heat

2. Prepare and chop carrots, potatoes and onion and set
aside
3. Add spices and bay leaves to pot and simmer for 5 min-
utes
4. Add carrots, potatoes and onion to pot and stir
5. Stir in milk and lower heat to a lower simmer
6. In medium sized bowl add dry ingredients and stir
99
7. Add milk and stir then add oil and stir. Tear or scoop piec-
es of the dough into small balls and drop into the soup
8. Keep simmering until dumplings start to float
9. Remove from heat and enjoy !
100
BBQ JACKFRUIT
SANDWICH
◊ 2 ½ cups shredded ◊ 1 tsp garlic powder

jackfruit (young)
◊ 2 tbsp sugar
◊ 3 tbsp liquid smoke
◊ 3-5 tbsp oil
◊ ½ tbsp paprika
◊ 1 cup bbq sauce
◊ 1 tsp pepper

2. In large bowl shred up jackfruit with a fork to create tex-
ture
3. Add seasonings and stir
4. Add oil to large skillet and turn heat to medium high
5. Sauté jackfruit for 5-7 minutes
6. Add bbq sauce to jackfruit, stir and remove from heat
7. Lay out parchment paper over a baking sheet and spray
with nonstick oil
8. Spread jackfruit onto sheet and bake for 15 minutes
9. Remove from oven and serve!
101
BAHN MI SANDWICH
OPTIONAL ADD VEGGIES TO RICE VINEGAR AN SOAK PRIOR TO COOKING
FOR PICKLED VEGGIES | COOK TIME 15 MINUTES | SERVES 2-3
◊ 1 block firm tofu ◊ ¼ tsp pepper

◊ 2 tbsp liquid smoke ◊ ½ tsp garlic powder
◊ ½ tsp salt ◊ 3-5 tbsp oil
102
◊ ¼ cup shredded ◊ ½ red onion
carrots
◊ Bread or buns
◊ 1 cucumber sliced
◊ Spicy mayo for
◊ ¼ cup shredded red spreading
cabbage
◊ Optional ¼ cup rice
◊ ¼ cup cilantro vinegar
1. Press and cut tofu into ½ inch rectangular shapes

2. Mix liquid smoke and seasonings in bowl. Take tofu and
turn on each side in liquid smoke mix
3. Heat 3 tbsp oil in medium sized skillet over medium high
heat
4. Cook tofu on both sides for 5 minutes until browned
5. Remove from heat
6. Load up your bread with tofu and veggies and spread
spicy mayo on top bun
7. Enjoy !
103
BBQ CHICKPEA MIX
◊ 1 can chickpeas ◊ 4 tbsp oil

drained
◊ 4tbsp bbq sauce
◊ 1 pack broccoli rice
◊ 8-9 cherry or grape
tomatoes ◊ ⅛ tsp pepper
◊ ½ cup chopped kale ◊ ¼ tsp salt
◊ 3 tbsp chopped red ◊ 2 tbsp liquid smoke

onion ◊ 2 tbsp green onion
◊ 1 pack frozen
chopped butternut
squash
1. In a large skillet heat oil over medium high heat

2. Add onions and butternut squash. Stir and cook for 5 min-
utes. Add chickpeas , bbq sauce and liquid smoke stir and
cover. Simmer for 5 minutes
3. Add broccoli rice, tomatoes, kale and seasonings and stir.
Simmer for 5 more minutes covered
4. Remove from heat and top with green onions
5. Enjoy !
104
PHILLY CHEESESTEAK
MAKES 4 SANDWICHES | COOK TIME 20 MINUTES
◊ 2-3 cups veggie ◊ ⅛ tsp pepper

crumbles
◊ 3-5 tbsp oil
◊ Bread or buns / sub
◊ 1 tsp steak buns
seasoning
◊ 3 tbsp oil or butter
◊ ¼ tsp cumin
◊ 1 1/2 cups cheese
◊ 1 ½ cups peppers
and onion chopped
1. Heat 3 tbsp of oil over medium high heat in large pan

2. Add peppers and onions and stir fry for 5-7 minutes
3. Add veggie crumbles, liquid smoke , seasonings and 2
tbsp of oil and stir. Simmer for 5 minutes
4. In a small pot heat oil or butter over medium high heat
5. Add cheese and stir constantly until completely melted
6. Remove from heat
7. Prepare your bread or buns and add veggie crumbles
and use a large spoon or ladle to scoop melted cheese
on top
105
106
VEGGIE WRAPS
SERVES 2-3
◊ Spinach or tortilla ◊ ½ cup shredded

wraps lettuce
◊ 1-2 shredded ◊ 1-2 cucumbers
carrots sliced
◊ 4-6 sweet mini ◊ 1-2 tomatoes sliced
peppers sliced
◊ 1 cup cauliflower
◊ ½ cup alfalfa rice
sprouts
◊ 3-6 tofu sticks
(optional)
1. Lay out tortilla on clean surface

2. Take a spoonful of cauliflower rice and spread in center
3. Add cucumber and tomato slices
4. Add a pinch of shredded lettuce, carrots and alfalfa
sprouts . Lay 2-3 pepper slices on top.
5. If using tofu sticks add them in here
6. Roll or fold burrito/ wrap style or it can also be folded like
a flatbread
7. Enjoy !
107
BUFFALO
CAULIFLOWER WRAPS
TO MAKE THIS AN EASY MEAL ADD CHIPS , VEGGIES , FRIES A SALAD ,ETC
ON THE SIDE | COOK TIME 35 MINUTES | SERVES 2-3
◊ 4-6 cups ◊ 2-4 roma tomatoes

cauliflower sliced
◊ 3 -4 tbsp oil ◊ 1 cup chopped kale
◊ 1 cup buffalo sauce ◊ 1 avocado sliced
◊ 1-2 tbsp Montreal ◊ Optional 3-5 tbsp
chicken seasoning ranch
◊ 2-4 Tortilla wraps

2. On a baking sheet spread out cauliflower and drizzle with
oil and Montreal seasoning
3. Bake for 25 minutes, or until edges begin to brown
4. Pour buffalo sauce over cauliflower and stir coating even-
ly
5. Bake for 10 more minutes
6. Remove from oven
7. Prepare wraps by spreading a tablespoon of ranch in the
middle of a wrap. Take a spoonful or two of cauliflower
and spread it over the middle of the wrap
8. Layer tomatoes, kale and avocado over the cauliflower
and wrap it burrito style
9. Enjoy !
108
DINNER
WILD RICE &
MUSHROOM SOUP
◊ 2 tbsp oil ◊ ¾ cup wild rice

◊ 8oz sliced baby ◊ 1 tsp Italian
Bella mushrooms seasoning
◊ 2 tbsp garlic ◊ ¼ cup chopped
minced onion
◊ 2 tbsp butter ◊ 3 cups vegetable
broth
◊ 3 tbsp flour
◊ ½ tsp parsley
◊ 3 cups non sweet
plant milk ◊ 1-2 tsp salt
1. Add oil to large pot and turn on medium heat

2. Add mushrooms and minced garlic and stir , let simmer
for 5 minutes
3. Flip mushrooms and add chopped onion, butter and flour
to pot and stir continuously for 3-5 minutes
4. Pour in milk , vegetable broth and remaining seasoning.
Let simmer for 7 minutes
5. Add in rice and stir . Cover and turn down heat to low. Let
simmer for 45 minutes
6. Remove from heat and stir well before serving
7. Enjoy!
110
SWEET TURMERIC
CAULIFLOWER
SERVES 2-4 | COOK TIME 35 MINUTES | HAVE WITH SWEET POTATO FRIES ,
MASHED POTATOES, LOADED POTATOES OR SALAD
◊ 1 head of ◊ 1 tsp turmeric

cauliflower
◊ ½ tsp paprika
◊ ½ cup plant milk
◊ ¼ tsp cinnamon
◊ ½ cup applesauce
◊ ⅛ tsp pepper
◊ ¼ cup butter

2. In large non stick baking pan place cauliflower head in
the middle
3. In a small bowl mix together all other ingredients
4. Use a spoon or brush to apply half of the mix to the cauli-
flower
6. Spoon on more of the mix and bake for 10 -15 more min-
utes until cauliflower begins to brown on florets and can
be pierced with a fork
7. Remove from oven
8. Enjoy !
111
CHILI
◊ 1 can of dark red ◊ ¼ cup diced bell

kidney beans pepper
◊ 1 can of light red ◊ 4 cups of water
kidney beans
◊ 3 tbsp oil
◊ 1 can of red beans
◊ 1 tsp paprika
◊ 1 cup veggie / soy
crumbles ◊ 1 ½ tsp Lawrys
seasoning salt
◊ 2 cups of tomato
sauce ◊ ½ tsp cumin
◊ 1 ½ cup diced ◊ ¼ tsp pepper

tomatoes ◊ 1 tbsp liquid smoke
◊ 1 tbsp minced garlic ◊ 3 tbsp sugar
◊ ¼ cup diced onion ◊ 2 tbsp liquid smoke
1. In a large pot heat oil over medium high heat

2. Add onions and bell peppers and stir. Add in garlic and
stir
3. When edges start to brown add in soy or veggie crumbles
and mix. Pour in paprika, lawrys, cumin, pepper and 1 tbsp
of liquid smoke
4. Add tomatoes and simmer for 5 minutes
5. Pour in water , beans , liquid smoke and sugar. Stir and
turn heat down to low and let simmer on low for 20 min-
utes
7. Enjoy !
112
113
BUFFALO FRIED TEMPEH
SERVES 2-4 | COOK TIME 20 MINUTES | ADD TO A BUN OR BREAD WITH
KALE AND RANCH TO MAKE IT A SANDWICH OR TO RICE AND VEGGIES TO
MAKE IT A BOWL
◊ 1 pack tempeh 8 oz ◊ 1 ¼ cup

unsweetened plant
◊ 1 cup Flour milk
◊ 1 tsp Garlic salt ◊ 3 tbsp Buffalo
◊ 1 tsp Paprika sauce + ½ cup
◊ 1 tbsp Flax ground ◊ 1 tbsp Liquid smoke
◊ 2 tbsp water ◊ Oil for frying
1. Cut tempeh into slices or blocks and set aside

2. In a small pot preheat oil over medium high heat
3. In a bowl mix together flour , garlic salt and paprika
4. In a small cup mix together ground flax and water and set
aside for 3-5 minutes
5. Pour milk , liquid smoke and 3 tbsp of buffalo sauce into
flower mix and stir. Add flax mix and stir well making sure
there are no clumps
6. Take tempeh pieces and dip them into flour mix and
carefully place them in the oil
7. Fry both sides for 2-3 minutes until golden brown
9. Take remaining buffalo sauce and place into small bowl
10. Roll or shake tempeh pieces in sauce gently to coat them
in sauce
11. Remove from bowl and serve
12. Enjoy !
114
115
BLACK BEAN PINWHEELS
SERVES 2-4 | COOK TIME 15 MINUTES | SERVE WITH SPANISH RICE OR
CHIPS AND SALSA TO MAKE IT A MEAL
◊ 3 tbsp oil ◊ 2 tsp garlic minced

◊ ½ bell pepper ◊ ⅛ tsp pepper
chopped
◊ 2 tbsp taco
◊ ½ red onion seasoning
chopped
◊ ¼ cup chimichurri or
◊ 1 can black beans pesto
◊ ½ cup corn ◊ Tortillas
◊ ¼ cup diced
tomatoes
1. Heat oil in large skillet

2. Add onions , bell pepper and garlic and stir. Simmer 3
minutes
3. Add in corn and tomatoes and simmer 3 more minutes
4. Add black beans , taco seasoning, pepper and chimich-
urri and stir
5. Let simmer for 3-4 minutes stirring and lightly pressing
the beans as you stir
6. Remove from heat and let cool 2 minutes
7. Place tortilla on flat surface and spoonful about a quarter
of the mix into the center and spread across the tortilla
leaving about an inch of space near one end
8. Roll up tightly towards the edge that you left empty
9. Carefully slice and place each pinwheel on a plate
10. Repeat with remaining tortillas and mix
116
MEAN GREEN BEAN SOUP
◊ 8 cups of water ◊ 2 cups chopped

kale
◊ ¾ cup chopped
carrots ◊ 3 tbsp nutritional
yeast
◊ ¼ cup chopped
onion ◊ 2 cups broccoli
◊ 1 tbsp minced garlic ◊ ½ tsp pepper
◊ 2 bay leaves ◊ ½ tsp Italian
seasoning
◊ 1 can white beans
◊ 2 tsp salt
1. Pour water in large pot and bring to high heat

2. Add onions and carrots and bring to a boil
3. Add bay leaves and seasonings and stir
4. Add in beans and broccoli and cover . Simmer for 5-10
minutes until carrots are tender
5. Stir in kale and cover. Turn heat to low and let simmer for
5 minutes
7. Enjoy !
8.
117
118
CURRY VEGGIES
SERVES 2-4 | COOK TIME 20 MINUTES | HAVE WITH RICE , COUSCOUS OR
QUINOA TO MAKE IT A MEAL
◊ 3 tbsp oil ◊ 1 can coconut milk

◊ 1 cup chopped ◊ 2 tbsp curry
peppers
◊ ⅛ tsp parsley
◊ 1 cup chopped
onions ◊ 1 tsp paprika
◊ 4 cups of veggies ◊ 1 tsp garlic powder

( broccoli, ◊ 1 tsp salt
cauliflower, carrots,
peas) ◊ 3 tbsp sugar
◊ ¼ cup water ◊ ⅛ tsp cayenne
pepper
◊ 1 can of chickpeas
1. Bring oil to medium high heat in large skillet

2. Add onions and peppers and stir fry for 5-7 minutes until
edges begin to brown
3. Add vegetables to skillet and stir, add in water and let
simmer until water is soaked up
4. Add in chickpeas , coconut milk and spices and stir
5. Cover and turn down heat to low and let simmer for 5-7
minutes
7. Enjoy !
119
120
RATATOUILLE
◊ 1 large can tomato ◊ ½ tsp parsley

purée (28oz)
◊ ½ tsp garlic salt
◊ 2 sweet onions
◊ ¼ tsp pepper
◊ 1 large eggplant
◊ 2 tbsp sugar
◊ 4 tomatoes
◊ 3 zucchini
◊ 2 tbsp oil
◊ 3 yellow squash
◊ Pinch salt
◊ ½ tsp Italian
seasoning ◊ Pinch pepper

2. In a small pot heat tomato purée over medium heat
3. Add in Italian seasoning, parsley, garlic salt, pepper and
sugar and stir
4. Heat until it begins to simmer and remove from heat
5. Spoon purée into baking dish and coat bottom of the pan
evenly
6. Slice all veggies into half inch slices and arrange in a con-
tinuous pattern in any direction in your dish . If you have a
round dish arrange the slices in a circle
7. Pour oil and liquid smoke over veggie slices. Sprinkle the
top with salt and pepper
8. Cover with foil and bake for 40- 50 minutes
10. Enjoy !
121
SPICY POTATO SOFT
TACOS
SERVES 2-4 | COOK TIME 15 MINUTES | OPTIONAL USE SPICY MAYO OR
AVOCADO CILANTRO SAUCE
◊ 3 russet potatoes ◊ 3-5 tbsp oil

diced
◊ 10 small white corn
◊ 1 pack taco tortillas
seasoning
◊ ½ cup cilantro
◊ 1 tsp cayenne
122
◊ 1 cup shredded ◊ ½ cup cheese
lettuce
1. Heat oil over medium high heat in large skillet

2. Add potatoes and stir , cook for 3-5 minutes turning pota-
toes on each side
3. Add taco seasoning and cayenne and stir.
4. Remove from heat
5. Heat and prepare tortillas and spoonful potatoes into
tortillas and top with cilantro, lettuce and cheese
6. Repeat for remaining tortillas
7. Serve immediately
8. Enjoy !
123
CHICKPEA MEATBALLS
SERVES 2-3 | COOK TIME 40 MINUTES | AFTER BAKING , ADD BBQ OR BUF-
FALO SAUCE AND BAKE FOR 10 MORE MINUTES. ADD TO RICE AND VEG-
GIES, HAVE THEM ON A BUN OR ADD THEM TO SPAGHETTI FOR A MEAL
◊ 1 can (1 ½ c) ◊ 1 tbsp soy sauce

chickpeas drained
and rinsed ◊ 2 tbsp liquid smoke
◊ 1 cup breadcrumbs ◊ 1 tsp cumin
◊ ¼ cup chopped ◊ 1 tsp paprika

onion ◊ 2 tbsp ground flax
◊ ¼ cup chopped bell seed
pepper ◊ 4 tbsp water
◊ 2 tsp minced garlic

2. In a small bowl mash or press chickpeas to break up their
shape , you want them to crumble into pieces
3. Add chickpeas to food processor and mix.
4. In a small bowl mix together flax and water and set aside
5. Pour remaining ingredients in food processor and mix.
Careful not to over mix , you want a crumbling mixture
not a paste
6. Add flax mix to chickpea mix and stir well
7. Prepare a nonstick baking pan and set aside
8. Take a spoonful of mix and roll it between your hands to
make meatballs. Place in baking dish and repeat with the
rest of the mix
9. Bake for 25 minutes, turning halfway through
10. Bake for another 10 minutes
12. Enjoy !
124
125
LENTIL TACOS
◊ 3 cups water ◊ 1 cup shredded

lettuce
◊ 1 cup dry lentils
◊ 1 cup cilantro
◊ 3 tbsp oil
◊ 1 avocado sliced
◊ 1 taco seasoning
pack ◊ ¼ cup red onion
chopped
◊ White corn tortillas
◊ 1 lime
1. Bring water to a boil in medium sized pot

2. Add lentils and turn heat down to low. Cook for 20 minutes
3. Drain any excess water from lentils and add them to a
nonstick skillet
4. Cook over medium high heat, adding oil and seasoning
packet
5. Stir and combine until lentils have a “ground meat” tex-
ture
6. Remove from heat
7. Prepare your tortillas on a flat surface. Take a spoonful of
lentils and spread in the middle
8. Top each taco with a few punches of lettuce, cilantro,
onion and avocado
9. Squeeze lime over all tacos
10. Enjoy !
126
TOFU
COCONUT TOFU
◊ 1 pkg extra firm tofu ◊ ¼ tsp salt

◊ 1 ½ cup flour ◊ 1 cup coconut flakes
(small)
◊ 1 ½ cup coconut
milk + ½ cup ◊ 1 ½ cup
breadcrumbs
◊ Oil for frying
◊ Pinch of pepper
◊ ½ tsp paprika
1. Cut tofu into block , squares or strips and set aside

2. Add flour and seasonings to a bowl and stir. Add in milk
and stir. If mix is too thick add ½ cup of milk and stir until
combined
3. On a plate mix together breadcrumbs and coconut flakes
4. In a pot bring enough oil for frying to a high heat
5. Roll tofu in flour mixture and then in breadcrumbs
6. Carefully place tofu in oil and fry both sides until golden
brown , about 1-2 minutes
7. Remove from oil and let cool
8. Enjoy !
128
TERIYAKI TOFU
◊ Half a block of tofu ◊ 2 cups water

drained and cubed
◊ 1 cup teriyaki sauce
◊ 1 green pepper
◊ 1-2 tsp garlic
◊ ½ cup shredded powder
carrots
◊ 2 tbsp oil
◊ ½ chopped broccoli
◊ Salt and pepper to
◊ ½ onion taste
◊ 1 cup rice
1. Boil 2 cups of water and add rice once boiling, turn heat
to low and cover.

2. Clean and prep veggies and chop green pepper and
onion
3. In medium bowl marinate cubed tofu in teriyaki sauce
4. On medium heat cook chopped pepper, carrots, broccoli
and onions in pan together , add oil and garlic powder to
veggie mix
5. After 5-7 minutes of cooking veggies add tofu to mix, by
scooping tofu out of teriyaki sauce but save it for later
steps
6. Stir fry veggies and tofu until edges start to brown and
crisp
7. After about 25 minutes remove rice from heat and add to
veggie mix
8. Add teriyaki sauce and stir until combined
9. Remove from heat and enjoy!
129
SWEET AND SOUR TOFU
◊ 1 cup of sweet and ◊ 2 tbsp oil

sour sauce (see
recipe) ◊ Salt and pepper
◊ 1 pkg extra firm tofu
1. In a large pan heat oil over medium high heat

2. Cut tofu into blocks or small squares
3. Place tofu in pan and fry each side for 4-5 minutes. Sprin-
kle with salt and pepper to taste . Flip to opposite side and
fry until each side is crispy
4. Turn down heat and pour sweet and sour sauce into pan.
5. Simmer tofu in sauce for 5 minutes
6. Remove from heat
7. Enjoy !
130
LEMON PEPPER TOFU
◊ 2 cups bread ◊ 1 tbsp flax

crumb + 1 tbsp
lemon pepper ◊ 2 tbsp water
◊ 1 pack extra firm ◊ 1 ½ tbsp lemon

tofu pepper
◊ 1 cup flour ◊ 1/4 tsp turmeric
◊ 1 ½ cup soy Milk ◊ Oil for frying
1. Cut tofu into long strips and set aside

2. In a bowl mix together flour , turmeric and lemon pepper
3. In a small cup add flax and water and mix
4. Pour milk and flax mix into flour and stir until combined
5. On a plate mix together breadcrumbs and lemon pepper
6. Bring a pot with oil for frying to high heat
7. Take tofu and roll into flour mix and then into bread-
crumbs mix
8. Carefully place tofu in oil and fry on each side for 4-5
minutes until golden brown
9. Remove from oil and let cool
10. Enjoy !
131
FRIED TOFU STICKS
CAN BE REFRIGERATED AND ATE LATER OR COLD | ERVES 2-3
| COOK TIME 15- 20 MINUTES
◊ 1 pack extra firm ◊ ⅛ tsp pepper

tofu
◊ 3-5 tbsp oil
◊ 1-2 tsp salt
1. In a large pan heat oil over medium high heat

2. Press and drain tofu and cut tofu into long block or stick
shapes , any shape or small block shapes will work the
same
3. In a small bowl, pour a tsp of oil , seasonings and tofu
shapes and gently toss tofu in mix , coating the tofu in the
seasonings
4. Pour tofu directly into pan and fry on each side for 3-5
minutes until golden brown
6. Enjoy !
132
SAUCES
CHIMICHURRI
◊ 1 cup fresh cilantro ◊ ½ cup oil

◊ 1 cup fresh parsley ◊ ½ tsp salt
◊ 1 tbsp minced garlic ◊ 1 tsp minced onion
◊ 1 tsp dried oregano ◊ 1 avocado
1. Add all ingredients but oil to food processor or blender

2. Blend and slowly add in oil , continue to blend until just
combined
3. Serve !
134
TERIYAKI
COOK TIME 5 MINUTES
◊ ⅓ cup soy sauce ◊ 1 tsp minced onion

◊ 3 tbsp brown sugar ◊ ⅛ tsp pepper
◊ 1 tsp minced garlic ◊ 2 tbsp maple syrup
1. Add all ingredients to medium sized bowl

2. Whisk until thoroughly combined
3. Serve !
135
SWEET AND SOUR SAUCE
COOK TIME 5 MINUTES
◊ 1 tbsp ketchup ◊ ¾ cup sugar

◊ 1 cup pineapple ◊ ½ tsp garlic minced
juice
◊ ½ tsp onion minced
◊ ⅓ cup acv
◊ 2 tbsp soy sauce
1. Heat all ingredients over medium head until simmering

2. Continue to stir until combined
3. Remove from heat , sauce will thicken when cooled
136
MAYO
COOK TIME 10 MINUTES
◊ ½ cup soy milk ( ◊ ¼ tsp agave

room temperature)
◊ ½ tsp salt
◊ 1 cup oil
◊ ⅛ tsp mustard
◊ ½ tsp acv
1. Add all ingredients except oil to blender

2. Blend on medium speed until combined
3. Slowly pour in small amounts of oil until sauce thickens ,
this process will take 5 minutes
4. Pour into bowl or jar and place in refrigerator to thicken
even more
5. Serve !
137
NO HONEY MUSTARD
COOK TIME 5 MINUTES
◊ ½ cup unsweetened ◊ 2-3 tbsp maple

almond milk( room syrup
temp)
◊ 2 tbsp mustard
◊ 1 ¼ cup oil
◊ 1-2 tbsp brown
◊ ½ tsp acv sugar
◊ ½ tbsp lemon juice ◊ 1 tsp ground
mustard
1. Add all ingredients except oil to a blender

2. Blend on low speed until combined
3. Slowly add in oil while blending
4. Blend until combined
5. Transfer to a container or bottle and serve!
138
RANCH
COOK TIME 5 MINUTES
◊ ½ cup unsweetened ◊ 1 tsp garlic powder

almond milk (room
temperature) ◊ ½ tbsp parsley
◊ 1 ¼ cup oil ◊ 1 tsp dill
◊ ½ tsp acv ◊ 1 tsp onion powder
◊ ½ tbsp lemon juice ◊ ⅛ tsp pepper
◊ ½ tsp salt ◊ ¼ tsp paprika

3. Slowly add in oil while blending , until a thicker consisten-
cy forms
4. Pour into a bowl or bottle and serve !
139
SPICY MAYO
COOK TIME 5 MINUTES
◊ ½ cup soy ◊ 1 tsp nutritional

milk (room yeast
temperature)
◊ 1 tbsp hot sauce
◊ 1 tsp acv
◊ ⅛ tsp cayenne
◊ 1 cup oil
◊ ¼ tsp salt
◊ 1 tsp agave

3. Slowly add in oil while blending , until a thicker consisten-
cy forms
4. Pour into a bowl or bottle and serve !
140
CILANTRO
AVOCADO SAUCE
COOK TIME 5 MINUTES
◊ ½ cup unsweetened ◊ 1 cup oil

plant milk
◊ 1 tsp acv
◊ ½ avocado
◊ 2 tbsp lime juice
◊ 1 tsp cayenne
◊ ½ tsp salt
◊ ¾ cup cilantro

2. Blend on high until well combined
3. Slowly add in oil until sauce begins to thicken
4. Pour sauce into a bowl or bottle for serving
5. Enjoy !
141
GRAVY
◊ 1/4 cup butter ◊ 1 tbsp Montreal
chicken seasoning
◊ 1/4 cup flour
◊ 1 tsp garlic
◊ 1 tsp parsley
◊ 1 cup water (plus 1
cup) ◊ 2 tbsp soy sauce
1. In a small pot bring butter to medium high heat

2. Add in flour and stir continuously until all flour is mixed
with butter.
3. Pour in almond milk and 1 cup of water and stir again
breaking up any clumps you find but continuously stirring
4. Add in seasonings and soy sauce and turn heat down to
low.
5. If you want a runnier gravy add another cup of water and
stir. If you want a thicker gravy do not add the second cup
of water
6. Cover and remove from heat. Gravy will thicken once
cooled for 5 minutes
7. Enjoy !
Cook time 15 minutes

Use for smothering vegan meatballs or mashed potatoes
142
ROASTED
BRUSSELS SPROUTS
◊ 2-3 bags of brussel ◊ 1 tsp salt

sprouts
◊ 1 tsp pepper
◊ 3-5 tbsp oil
◊ 1 ½ tsp garlic

2. Place brussel sprouts on cookie sheet or baking pan
3. Drizzle oil over brussel sprouts , coating them evenly add-
ing more oil if needed
4. Sprinkle garlic powder, salt and pepper over all sprouts ,
add more if needed
6. Stir brussels sprouts in pan , one side should be browned ,
stir them so brown side is on top
8. Remove from oven and cool
9. Serve & enjoy !
144
POTATOES
◊ 4-5 medium-large ◊ 1 ½ tsp salt

potatoes
◊ 1 tsp italian
◊ 5 tbsp oil seasoning
◊ 1 ½ tsp garlic ◊ 1tsp pepper
powder
◊ 1 tsp paprika yeast (optional)

2. Clean potatoes, cut into halves and slice for fries or cut
into halves and then half again to make wedge shapes
3. Place potatoes on cookie sheet or baking pan
4. Drizzle oil all over potatoes
5. Sprinkle all the spices over the potatoes and stir
6. Place in oven and bake for 20 minutes or until a fork
pierces a potato piece easily
7. Remove from oven
145
LEMON PEPPER
CAULIFLOWER
◊ 1 head of ◊ 3-4 tbsp oil
cauliflower
◊ 5-6 tbsp water
◊ 4-5 tbsp lemon
pepper seasoning

2. Clean cauliflower and cut into smaller pieces, bigger
pieces will take longer to soften
3. Add cauliflower to baking pan
4. Pour oil over cauliflower and pour water into bottom of
the pan, the water will help soften the cauliflower
5. Add lemon pepper seasoning to cauliflower , its okay to
use more than 4 tbsp if needed, just make sure you coat
each piece evenly
6. Place in oven and bake for 20 minutes
7. Remove from oven and test softness but piercing the
cauliflower with a fork to make sure it easily goes all the
way through, if it does not bake for 5 more minutes
9.
146
TOMATOES
◊ 1 container of ◊ 2 tsp italian

cherry or grape seasoning
tomatoes OR 4-5
large tomatoes ◊ 2 tsp garlic
◊ 4-5 tbsp oil ◊ 2 tsp salt

◊ 1 tsp pepper

2. Clean and prep tomatoes
3. If using bigger tomatoes, slice them in half and turn the
sliced sides up and place them in a baking sheet, if using
small cherry tomatoes , just rinse and pour them straight
into the pan to be seasoned
4. Pour oil over each one , coating them all evenly
5. Sprinkle spices over tomatoes evenly
6. Place baking pan in oven and bake for 20 minutes
7. Remove pan from oven and turn tomatoes over. They
should be browned on the side that was facing down. It’s
okay if they are not that browned, they will be.
8. Place pan back in oven and bake for another 15 minutes
or until tops become browned
9. Remove from the oven and serve !
147
ASPARAGUS
◊ 1-2 stalks of ◊ 1 tsp salt
asparagus
◊ 1 tsp pepper
◊ 3-5 tbsp oil
◊ 1 ½ tsp garlic

2. Rinse asparagus and cut white ends off of the bottom of
the stalks, it will make them easier to chew. Place aspara-
gus on cookie sheet or baking pan
3. Drizzle oil over asparagus , coating them evenly adding
more oil if needed
4. Sprinkle garlic powder, salt and pepper all over
6. Remove from oven, flip stalks over to other side
9. Serve & enjoy !
148
ACORN SQUASH
◊ 1-2 acorn squash ◊ 1 ½ tsp nutmeg

◊ 3-5 tbsp oil ◊ 2 tbsp sugar
◊ 1 ½ tsp cinnamon

2. Clean and prep acorn squash. Slice them in half , top to
bottom and scoop out the seeds with a spoon.
3. From here you can either bake them like this or you can
slice them down into smaller pieces or chunks. If you want
to save on time just bake them as halves.
4. Place on a cookie sheet or baking pan
5. Rub oil onto inside of squash, coating it all evenly
6. Sprinkle cinnamon, nutmeg and sugar onto oil coated
side
8. Remove from the oven and test by piercing with a fork to
see if squash is soft. If it does not pierce through easily,
bake for 10 more minutes.
9. Add a little more sugar to squash and bake for 3-5 more
minutes
11. Serve & enjoy !
149
BROCCOLI
◊ 1-2 bags of frozen ◊ 1 tsp salt

broccoli
◊ 1 tsp pepper
◊ 3-5 tbsp oil
◊ 1 ½ tsp garlic

2. Evenly Place broccoli on cookie sheet or baking pan
3. Drizzle oil over broccoli, coating them evenly adding more
oil if needed
4. Sprinkle garlic powder, salt and pepper all over, add more
if needed
6. Stir broccoli in pan , one side should be browned , stir
them so brown side is on top
9. Serve & enjoy !
150
PLANTAINS
◊ 2-4 yellow spotted

or black plantains

2. Rinse off each plantain and cut off the ends of each one.
Try not to cut off too much you only want to cut off the
hard ends
3. Place on cookie sheet or baking pan.
5. After 20 minutes check on them, if they are bursting out of
the skins they are ready, or if the ends are bursting open
they are ready to take out
7. After giving a few minutes to cool off , take a fork and slide
it through one of the open ends to the other side of the
plantain. This will help you peel the skin off without touch-
ing it if it is still too hot. If they are already peeling out of
the skin , gently peel the skins off and place your plantains
on your plate! They can be cut into smaller pieces or you
can leave them whole
8. Serve & enjoy !
151
BUTTERNUT SQUASH
◊ 1-2 butternut ◊ 1 tsp paprika

squash
◊ 1 tsp salt
◊ 3-5 tbsp oil
◊ 1 tsp pepper
◊ 1 ½ tsp garlic

2. Rinse butternut squash and carefully cut into halves, from
top to bottom. Take a spoon and scoop out seeds. Place
halves, scooped side up on cookie sheet or baking pan. If
you’d like you can cut it into smaller pieces or slices first
3. Rub oil on scooped side , coating evenly adding more oil if
needed
4. Sprinkle spices over squash
6. Remove from oven and test by piercing with fork , if fork
goes all the way through easily its finished, if not bake for
5-10 more minutes
8. Serve & enjoy !
152
BBQ CHICKPEAS
◊ 1-2 cans of ◊ ⅛ cup sugar

chickpeas
◊ ½ tsp cayenne
◊ ¼ cup water
◊ 1 tsp red pepper
◊ 3-4 tbsp liquid flakes
smoke
◊ 1 tsp pepper
◊ 1 ½ tsp garlic

2. Empty cans and drain and rinse chickpeas
3. Pour rinsed beans in a bowl and add water and liquid
smoke and let soak for 15 minutes
4. After soaking pour beans into baking pan and spread out
evenly
5. Add spices and sugar to chickpeas and stir
6. Place in oven and bake for 10 minutes
7. Remove and stir and bake for 5 more minutes
8. Remove from the oven, cool and enjoy !
153
PINEAPPLE
◊ 1 pineapple or ◊ 1 cup water or

1-2 cans of sliced pineapple juice
pineapple from can
◊ 1 cup sugar

2. Clean and prep pineapple or use canned sliced pineap-
ple for convenience
3. Take sliced pineapple and place in baking pan , i recom-
mend putting wax paper or aluminum foil down under-
neath the pineapple
4. Mix ½ cup of sugar with the water or pineapple juice and
pour over the evenly placed pineapple slices
6. When you check on the pineapple it should be bubbling
and starting to brown in color, sprinkle remainder of sugar
onto the top of the slices and bake for 10 more minutes
8. Serve & enjoy !
154
EGGPLANT
◊ 1 - 2 large eggplant ◊ 1 ½ tsp garlic
powder
◊ 3-5 tbsp oil
◊ 1 tsp onion powder
◊ 2 tsp poultry
seasoning ◊ 1 tsp salt
◊ 1 tsp pepper

2. Slice or chop eggplant into shapes or just slices
3. Drizzle oil over eggplant , coating them evenly adding
more oil if needed
4. Sprinkle garlic powder, salt and pepper all over, add more
if needed
5. Bake for 10 -20 minutes , if you did slices , flip halfway
through baking
7. Serve & enjoy !
155
SIDES
157
MAC AND CHEESE
◊ 3 c Water ◊ ⅔ cup almond milk

◊ 2 c elbow noodles ◊ 1 tsp garlic powder
◊ 1 ½ c mozzarella ◊ Salt & pepper to
shredded taste
◊ 1 ½ c cheddar ◊
shredded
◊ ⅔ c butter
1. Bring water to boil in medium sized pot

2. Add elbow noodles and boil until soft , about 10 minutes
3. Add butter and milk to smaller pot and heat on low to
medium heat until completely melted
4. Add cheeses to butter and stir vigorously, add seasoning
and continue to stir until cheese has a mostly smooth
consistency
5. Drain noodles and pour back into pot
6. Pour the melted cheese onto the noodles and stir until
completely mixed
7. Enjoy !
158
SWEET CARROTS
◊ 2-3 carrots ◊ 1 tsp cinnamon

◊ ⅔ c butter ◊ Sprinkle nutmeg
◊ 3 tbsp sugar
1. Clean and prepare carrots, cut into smaller pieces, slice

about a ½ inch or smaller
2. Add butter to medium sized pot and turn on medium
heat until butter melts
3. Add carrots to butter and stir. Mix in sugar, cinnamon and
nutmeg
4. Cover and simmer for 20 minutes on low until carrots are
tender and can be pierced easily with a fork
159
STEAMED SWEET
POTATOES
COOK TIME 25 MINUTES
◊ 2-3 large sweet ◊ Water for boiling

potatoes maybe about 5
cups
1. Clean sweet potatoes.

2. Add water to medium-large pot and begin boiling
3. When water is boiling carefully add sweet potatoes to
water and boil about 25 minutes until a fork pierces
through easily
4. Remove sweet potatoes from water and let dry and cool
5. Here you can get creative! I like to eat them plain some-
times or you can add a tablespoon of butter and sugar
and cinnamon
160
COUSCOUS
◊ 1 cup regular ◊ Salt and pepper to

couscous taste
◊ 1 ¼ cup water
1. Boil water in small pot

2. Add couscous to a medium sized bowl.
3. Once water is boiling pour the water over the couscous
and cover
4. Leave covered for 5-6 minutes
5. After 5 minutes , uncover and fluff couscous with fork
6. Sprinkle salt and pepper to taste if eating plain as a side
or add a little garlic salt
7. Enjoy !
161
YELLOW RICE
◊ 2 ¼ c water ◊ 1 tsp garlic

◊ 1 cup of white or ◊ 1 tsp chili powder
brown rice
◊ 1 tsp sage
◊ 1tbsp oil
◊ Salt and pepper to
◊ 1 tsp turmeric taste
1. Bring water to boil in medium sized pot on high heat

2. Add seasonings and oil to water.
3. Stir in rice and cover. Turn down to low heat and let sim-
mer for 25 minutes
4. Remove from heat and fluff with fork
5. Enjoy !
162
PAN KALE
◊ 2 cups chopped ◊ 2 tsp garlic salt

kale
◊ ½ tsp pepper
◊ 2-4 tbsp oil
1. Clean and chop kale , you’ll want about 2 cups if

not a little more
2. Heat a medium sized skillet to medium heat and add 2
tbsps of oil to pan
3. Add kale and mix over heat , stirring occasionally
4. Add seasonings and more oil if needed.
5. Turn down to low heat cover and let simmer for 5 min-
utes.
163
POT BEANS
◊ 2 cans of white ◊ 3 tbsp liquid smoke

beans
◊ 1 tsp paprika
◊ 1 cup water
◊ 1 tsp salt
◊ ¼ cup ketchup
◊ ½ cup barbecue
sauce ◊ ½ pepper
◊ 3 tbsp sugar
1. Rinse and drain beans

2. Add beans and water to medium sized pot and turn on
medium heat
3. Add barbecue sauce, ketchup , sugar and seasonings
and mix until combined
4. Cover and simmer on 15 minutes until beans are soft
5. Remove from heat and serve
164
CHIPOTLE WHITE BEAN MIX
*ADD TO RICE OR MIX IN ½ CUP OF RICE | COOK TIME 25 MINUTES
| SERVES 2-3
◊ 1 can of white beans ◊ 2-4 tablespoons

of chipotle flavor
◊ 1 can of diced liquid smoke
tomatoes Italian
style ◊ 1 tsp pepper
◊ 1 cup of chopped ◊ ½ tsp paprika
kale
◊ Salt
◊ ⅓ cup of water
1. Place medium- large skillet on medium high heat

2. Drain and rinse white beans and set aside
3. Pour all of the tomatoes in the skillet
4. Stir fry for 5 minutes
5. Add chopped kale and stir
6. While the tomatoes and kale are cooking add 2 table-
spoons of chipotle liquid smoke to the mix
7. After 5 minutes add in the beans , water ,seasonings and
the rest of the liquid smoke
8. Stir and simmer on medium low heat for 10 minutes
9. Remove from heat and stir again before serving
10. Lastly add salt to taste and serve
165
RED BEANS AND RICE
◊ 2 cups water ◊ 1 tsp chili powder

◊ 1 cup brown rice ◊ ½ tsp paprika
◊ 1 can of red beans ◊ ½ tsp cumin
◊ 1 cup of water ◊ ⅛ pepper
◊ 1 tbsp colgins ◊ ½ tsp garlic salt
chipotle liquid
smoke
1. In medium pot bring water to a boil

2. Once boiling add rice and cover . Turn heat down to low
and simmer for 25 minutes
3. While rice is cooking drain and rinse beans.
4. Add beans and 1 cup of water to small pot and bring to a
simmer over medium heat. Add more water to cover the
beans if needed
5. Add seasons and liquid smoke to beans and stir
6. Cook for 10-15 minutes until beans are tender
7. When rice is soft remove from heat
8. Remove beans from heat and drain
9. Add beans to rice and stir until combined
10. Serve & enjoy !
166
LENTILS
◊ 1 cup lentils ◊ 1 tsp seasoning salt

◊ 1 1/14 cup water ◊ 1/4 tsp pepper
◊ 1 tbsp jalapeño ◊ 1 tsp paprika
liquid smoke
◊ 1/2 tsp salt
◊ 1 tbsp chipotle liquid
smoke
1. Rinse and drain lentils

2. Add lentils and water to medium sized pot and cook over
medium high heat
3. Add liquid smoke and seasonings to lentils and stir
4. Cover and simmer for 20 minutes or until the water be-
gins to get soaked up
167
CORNBREAD
◊ ¾ cup corn meal ◊ ⅓ oil

◊ 1 ½ cup flour ◊ 2 tbsp ground flax
seed
◊ 1 cup sugar
◊ 4 tbsp water
◊ 1 tbsp baking
powder ◊ 4 tbsp melted
butter
◊ ½ tsp salt
◊ 1 ¼ cup soy milk

2. Add flax and water to small bowl or cup , mix and set
aside
3. Warm butter so it’s soft and set aside
4. In large bowl add all dry ingredients and mix
5. Make a dip in the center of the bowl and pour in the wet
ingredients , including butter and flax mix and stir until
combined
6. Pour into 8x8 baking pan and bake in center of oven for
30 minutes
7. Check with butter knife or toothpick in middle to make
sure it’s done before removing from the oven
8. Remove from oven , cook and serve
168
169
PAN FRIED SWEET
PLANTAINS
◊ 1-2 ripe plantains ◊ ⅔ cup oil
1. In a small pan bring oil to high heat

2. Peel and cut plantains into thick slices
3. When oil is hot place slices into oil
4. Fry on each side 2-3 minutes until edges start to get gold-
en brown in color
5. Simmer plantains for 5 minutes, making sure to flip each
slice halfway through cooking
7. Enjoy !
170
DESSERTS
SWEET POTATO DONUTS
MAKES ABOUT 12 DONUTS | COOK TIME 20 MINUTES
◊ 1 cup sweet potato( ◊ 1tsp nutmeg

boiled, peeled)
◊ 1 tsp cinnamon
◊ 1 cup flour
◊ Oil for frying
◊ 1/2 cup sugar
◊ 1cup water
1. Preheat deep fryer or add oil to a pot for frying and turn
up heat to medium high
2. Mix a cup of cooked sweet potato , sugar , nutmeg, cinna-
mon and water in a large bowl until combined
3. Stir in flour until a dough forms
4. Roll dough out on a floured surface and use a cookie
cutter , or large cup to cut dough shapes. Make sure your
dough is slightly thick , but remember the donuts will grow
in size once fried
5. Use a small tablespoon cup to cut out a smaller hole in
your donut shapes
6. Carefully add donuts to oil , frying on each side for 2-3
minutes maximum
7. Remove from oil , drain and let cool
8. Roll donuts in sugar and cinnamon or add icing to them !
Enjoy !
172
CHOCOLATE CHIP
COOKIES
YIELD 12 COOKIES | COOK TIME 35 MINUTES
◊ 1 tbsp ground flax ◊ ½ cup brown sugar

seed
◊ ⅓ cup sugar
◊ 2 tbsp water
◊ 2 tsp vanilla
◊ 1 ½ cup flour
◊ 1 ½ cups chocolate
◊ 1 tsp baking soda chips
◊ ½ tsp salt
◊ ½ cup butter
173
2. Mix together flax and water and let sit
3. Add flour , baking soda , and salt to a large bowl and mix
until combined
4. Add butter , brown sugar , sugar and vanilla to small bowl
and whip or mix until smooth
5. Add butter mix to flour mix and stir until a dough forms
6. Mix chocolate chips into your dough
7. Scoop spoonfuls of cookie dough onto a greased or non-
stick cookie sheet and bake for 15-20 minutes
9. Use spatula to remove from the cookie sheet and enjoy !
174
TARO DONUTS
YIELD 12 DONUTS | COOK TIME 20 MINUTES
◊ 1 1/2 c taro ◊ 1 tbsp water

◊ 1/2 c sugar ◊ Oil for frying
◊ 1 c flour
1. Preheat deep fryer or add oil to a pot for frying and turn
up heat to medium high
2. Mix softened taro, sugar , flour and water in a large bowl
until combined
3. Stir in flour until a dough forms
4. Roll dough out on a floured surface and use a cookie
cutter , or large cup to cut dough shapes. Make sure your
dough is slightly thick , but remember the donuts will grow
in size once fried
5. Use a small tablespoon cup to cut out a smaller hole in
your donut shapes
6. Carefully add donuts to oil , frying on each side for 2-3
minutes maximum
7. Remove from oil , drain and let cool
8. Enjoy !
175
SUGAR COOKIES
MAKES ABOUT 20-25 COOKIES | COOK TIME 1 HOUR
◊ ¾ cup sugar ◊ 2 cups flour + ½ cup

◊ 1 cup butter ◊ ½ tsp baking
powder
◊ 2 tbsp soy milk
◊ ⅛ tsp salt
◊ 2 tsp vanilla

2. Mix together sugar and butter in large bowl
3. Mix with hand mixer or whip vigorously until sugar and
butter are smooth
4. Add milk and vanilla to butter mix and mix until smooth
5. Add one cup of flour and baking powder and salt to but-
ter mix and stir in slowly
6. Add second cup of flour and mix until it forms a dough or
playdough like texture
7. If your dough is wet and sticky add more flour until it has
a dough texture
8. Work dough with your hands and form into a ball. Split
that ball into two balls
9. Use a plate and smash one ball onto the plate to make it
flat like a disc , just to make refrigeration easier
10. Use plastic wrap or parchment paper between the two
dough disks and place them on the plate and put them in
the refrigerator for at least 25 minutes
11. After dough has set , flour a smooth surface and roll out
the dough. Make sure you don’t roll the dough too thin ,
you want thicker cookies
12. Use a cookie cutter or cup to make shapes and place
them on greased cookie sheet
176
13. Bake for 7-10 minutes, do not go over 10 ! The cookies won’t
looked browned so make sure to keep an eye on them
14. Remove from oven and let cool all the way before adding
icing !
15. Enjoy !
177
COFFEE CAKE
SERVES 5-6 | COOK TIME 1 HR 30 MINUTES | COOL TIME OVERNIGHT
◊ ¾ cup sugar ◊ 2 cups flour

◊ ½ cup butter ◊ 2 tsp baking
powder
◊ 1 tbsp ground flax
◊ ⅛ tsp salt
◊ 2 tbsp water
◊ 1 cup soy milk
◊ 1 tbsp vanilla
Filling
◊ 1 cup sugar ◊ 1 tbsp cinnamon
◊ ½ cup flour ◊ 3 tbsp butter
Topping
◊ 5 tbsp butter ◊ ¾ cup sugar
◊ ¾ cup flour ◊ 1 tbsp cinnamon

2. Mix together ground flaxseed and water and set aside
3. Add butter and sugar to a large bowl and mix together
until smooth. Add in vanilla and flax mix and mix in
4. Add 1 cup of flour , baking powder and salt to the bowl
and mix. Add milk and stir until smooth. Add the last cup
of flour and mix until blended. Set aside
5. Use your fingers or a fork or food processor to mix togeth-
er filling ingredients until a soft crumb texture forms. If it is
too sticky or wet add more sugar and flour , you want to
to be more like a crumble texture
178
6. Prepare a 9x9 baking pan and add half of cake mix to the
pan. Sprinkle filling on top of cake mix evenly.
7. Pour remainder of cake mix in pan
8. Mix together topping ingredients until crumble texture
forms. Sprinkle over top cake mix until fully covered
9. Bake in oven for 40-45 minutes
10. Remove from the oven and let cool. Cake will taste better
if you remove from oven, let cool on counter for 1 hour
and then cover and place in refrigerator overnight
11. Reheat cake in the morning to have with coffee! Or just
alone ! Enjoy
179
CAKE LIKE BROWNIES
MAKES 9X9 PAN | COOK TIME 1 HOUR
◊ 2 tbsp ground flax ◊ ¾ cup unsweetened

seed baking cocoa
◊ 4 tbsp water ◊ 1 cup sugar
◊ 2 cups of flour ◊ 2 ½ cups milk
◊ 1 tsp baking soda ◊ ½ cup oil
◊ ½ tsp salt ◊ 1 tsp vanilla

2. Mix together flax and water and set aside
3. Add dry ingredients, flour , baking soda , salt , cocoa and
sugar to a large bowl and combine
4. Add milk oil and vanilla and flax mix to bowl and mix until
combined
5. Grease a 9x9 baking pan and pour mix into the pan
6. Bake for 30-40 minutes, making sure to check center with
a toothpick or butter knife for readiness
7. If your knife comes out clean then you are done!
8. Remove from the oven and let cool before cutting !
9. Serve alone or with nice cream !
10. Enjoy
180
PUMPKIN SPICE MUFFINS
MAKES 18 MUFFINS | COOK TIME 50 MINUTES
◊ 1 can of pumpkin ◊ ⅛ tsp clove

◊ ½ cup applesauce ◊ ⅛ tsp ground
nutmeg
◊ ½ cup sugar
◊ ½ tsp cinnamon
◊ ½ cup brown sugar
◊ 2 cups flour
◊ 1 tbsp vanilla
◊ 1 tsp baking soda
◊ ½ cup oil

2. Grease 18ct muffin pan or use paper muffin cups
3. Mix together pumpkin, applesauce, sugar and brown sug-
ar in large bowl
4. Next mix in vanilla and spices
5. Mix in oil last. Add 1 cup of flour and baking soda. Mix and
add last cup of flour.
6. Pour into muffin cups , filling ¾ full.
181
RED VELVET CAKE WITH
BUTTERCREAM ICING
COOK TIME 40 MINUTES | MAKES 8X8 PAN
◊ 1 cup milk ◊ ½ tsp baking soda

◊ 1 tbsp lemon juice ◊ ¾ cup sugar
◊ ⅓ cup oil ◊ 1 ½ tbsp
unsweetened
◊ 1 tbsp vanilla baking cocoa
◊ 2 tbsp red food ◊ 2 cups powdered
color sugar
◊ 1 ¾ cup flour ◊ 1 ½ tbsp sour cream
◊ 2 ⅛ tsp baking ◊ 1 tbsp butter
powder

2. Grease or prepare 8x8 cake pan
3. Mix together milk and lemon juice in bowl and let sit for 5
minutes
4. Mix oil , vanilla and food coloring into bowl and set aside
5. Add remaining dry ingredients to a larger bowl and mix
together. Add liquid ingredients to the dry bowl and com-
bine
6. Pour mix into cake pan and place in oven
7. Bake for 20-25 minutes checking center for readiness
8. Remove from the oven and let cool.
9. In a small bowl mix together powdered sugar , butter and
sour cream until combined.
10. When the cake is cooled, use buttercream icing to top the
cake !
11. Enjoy!
182
CARROT BUNDT CAKE
◊ 3 cups flour ◊ 1 cup oil

◊ 2 tsp baking ◊ 1 ⅔ cup applesauce
powder
◊ 1 cup shredded
◊ ⅛ tsp salt carrots
◊ 1 tbsp cinnamon ◊ ⅓ c milk
◊ ⅛ tsp nutmeg ◊ 1 tbsp vanilla
◊ ⅛ tsp clove

2. Grease and prepare bundt cake pan
3. I recommend using a blender to mince shredded carrots
to smaller pieces.
4. Mix together flour , baking powder, salt and spices in a
large bowl.
5. Add carrots, oil , applesauce, milk and vanilla to mix and
stir until combined
6. Pour mix into bundt ban and place in oven
7. Bake for 1 hour and 25 minutes
8. Remove from the oven and let cool all the way before
removing from the bundt pan. Make sure to remove from
the pan by turning your pan upside down !
9. Serve alone or add buttercream icing and
drizzle over top !
10. Enjoy
183
CHOCOLATE MOUSSE
◊ 2 avocados ◊ 1 tbsp syrup

◊ ½ cup milk ◊ 2 tbsp sugar
◊ 2 tbsp
unsweetened
cocoa
1. Clean and peel both avocados, remove seeds and place

in blender
2. Add all ingredients to blender and blend on high until
smooth
3. Add to a small pudding dish and refrigerate for 1 hour or
serve immediately!
4. Enjoy !
184
BUCKEYES
MAKES 40-50 BUCKEYES | COOK TIME 2 HOURS
◊ 1 cup peanut butter ◊ 5 ½ cups powdered

sugar
◊ ½ cup butter
◊ 3 cups semi sweet
◊ ½ tbsp vanilla chocolate chips
◊ ⅛ tsp salt ◊ Toothpicks
◊ 1 tbsp sugar
1. In large bowl combine peanut butter and butter.

Whip until blended
2. Add in vanilla , salt and sugar and mix until blended
3. Adding in 1 cup at a time , stir in powdered sugar until it
forms a crumbling texture
4. Using your hands , take small pinches from the peanut
butter mix and roll between your palms to make a small
ball. You don’t want them too big , I go for the size of a
large grape ( or a buckeye if you are familiar with the real
thing)
5. After you roll out the balls , place them equally spaced on
a cookie sheet. Place a toothpick on the top of each one
and make sure it’s firmly in place.
6. Freeze for at least one hour
7. Place chocolate chips in a microwave safe bowl and
warm until melted
8. Remove dough from freezer
9. Use a toothpick to help you pick up dough balls and dip
them into chocolate, coating most of the dough but
leaving the top exposed. The shape will now resemble a
buckeye
10. Double dip each ball to layer up chocolate
185
11. After dipping all , place back onto cookie sheet and freeze
for 30 minutes
12. Remove from the freezer and enjoy !
186
CINNAMON ROLLS
MAKES 9X12 PAN FULL (ABOUT 20 ROLLS) | COOK TIME 1 HOUR
◊ 4 cups of flour ◊ ½ tbsp cinnamon

◊ 2 tbsp baking ◊ 1 cup sugar
powder
◊ 2 cups powdered
◊ 1 tsp salt sugar
◊ 1 cup soy milk ◊ 1 ½ tbsp sour cream
◊ 1 ½ cup butter ◊ 1 tbsp butter
◊ ¼ cup butter

2. In a large bowl mix together flour , baking powder, and
salt.
3. Add in 1 ½ cup butter , using fork to cut into flour mix
4. Add milk and mix until dough forms. Knees and work into
a ball
5. Prep a surface and place dough ball in center
6. Roll ball out into large rectangular shape
7. Place ¼ cup butter in a bowl and microwave until melted.
Brush melted butter into dough, spreading all of it until
the entire surface.
8. Mix together 1 cup of sugar and cinnamon in a bowl.
Sprinkle mixture over dough , covering the entire top ,
making sure to get everywhere where butter is
9. Start at the long end, and begin to roll dough into a long
log shape
10. Prepare a nonstick 9x12 pan
11. Evenly cut roll into 1 inch slices ( thicker if you want huge
rolls) and place into pan side by side
12. Place in oven and bake for 20-25 minutes
187
13. In a medium sized bowl mix together powdered sugar ,
sour cream and butter until a rich icing forms. Set aside
14. Remove rolls from oven and let cool for 5 minutes
15. Pour icing onto rolls covering each one
188
DOUBLE CHOCOLATE
CHIP COOKIES
MAKES 15 COOKIES | COOK TIME 30 MINUTES
◊ 1 tbsp ground flax ◊ 1 tsp baking soda

◊ 2 tbsp water ◊ ½ tsp salt
◊ ½ cup butter ◊ 1 ½ cup chocolate
chips
◊ 1 cup sugar
◊ 3 tbsp
◊ ½ tbsp vanilla unsweetened
◊ 2 cups flour cocoa

2. Mix together flax and water and set for 5 minutes
3. Mix butter , sugar and vanilla in medium sized bowl until
combined
4. Add in flax mix and combine
5. In large bowl mix together flour , baking soda ,cocoa , and
salt. Add butter mix to large bowl and mix until dough
forms
6. Stir in chocolate chips
7. Place spoonfuls of dough onto nonstick cookie sheet.
8. Bake for 12 -14 minutes
9. Remove from oven and cook
10. Enjoy !
189

Vegan - A Guide To Eating Good by @thefinevegan

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A Guide to Eating Good

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SOUR CREAM / CREAM

Veggies and herbs :

¾ Stuffed ¾ Mock Calamari

¾ Breakfast hash ¾ Breakfast tacos

¾ Granola ¾ Banana bread

¾ Cake like ¾ Buckeyes

◊ 2 bags of frozen ◊ 1 yellow onion

1. Turn oven on 425

◊ 1 head cauliflower ◊ 1 ½ tsp paprika

¾ 6 Flour tortillas ¾ 1 cup shredded

1. Turn on skillet / pan large enough for tortillas

¾ 8- 10 Large ¾ ¼ cup shredded

1. Preheat oven to 375

¾ 1 can of corn ¾ Romaine lettuce

1. Clean and rinse mushrooms and beans

◊ 4-8 pitas ◊ Veggies (optional

1. Preheat your oven to 350

¾ Pack of vegan ¾ 4-6 tbsps

1. Preheat your waffle maker

◊ Avocado 1-3 ◊ Optional : Vegan

1. Peel and deseed your avocados

◊ 6-8 Flour tortillas ◊ ½ tbsp cinnamon

1. Preheat a pan or skillet to medium high heat and add 2

◊ 2 mangoes ◊ ½ cup chopped

1. Clean and prep veggies and mango

◊ 2 ½ + ½ cups flour ◊ 2 tsp sugar

1. Preheat oven to 450

◊ 2 cans hearts of ◊ 1 tsp Cajun

1. Open and drain hearts of palm

◊ Bread 2-6 slices ◊ 1 cup of baby Bella

1. Prepare veggies and set aside

◊ 2 avocados ◊ 1 tbsp minced

1. Prepare oil in a pot for frying

◊ 1 can of artichoke ◊ 1 tsp garlic powder

◊ 1 cup mozzarella ◊ ½ tsp minced onion

1. In a medium sized pot heat milk and lemon juice over

medium high heat

◊ 3 ( 9 pieces ) frozen ◊ 1 tbsp of maple

1. Cleans and prepare blender

1. Clean and prep blender

1. Clean and prepare blender

◊ 1 ( 3pieces ) frozen ◊ 1 tbsp of maple

1. Clean and prepare blender

◊ 2 ( 6 pieces ) frozen ◊ 1 tbsp sugar

1. Clean and prepare blender

◊ 2 ( 6 pieces ) frozen ◊ 1 tbsp sugar

1. Clean and prepare blender

◊ 2 ( 6 pieces ) frozen ◊ 1 tbsp of maple

1. Clean and prepare blender

◊ 2 ( 6 pieces ) frozen ◊ 1 tbsp of maple

1. Clean and prepare blender

◊ 2 ( 6 pieces ) frozen ◊ 1 tbsp of maple

1. Clean and prepare blender

◊ 2 ( 6 pieces ) frozen ◊ 1 tbsp of maple

1. Clean and prepare blender

◊ 2 ½ c flour ◊ 2 tbsp sugar

◊ 1 tbsp ground flax ◊ Optional toppings

1. Preheat skillet or griddle pan to medium high heat

◊ 2 c flour ◊ 2 ½ tsp baking

1. Preheat oven to 350 degrees