Apple Smoked Pulled Jack Fruit

60 oz Young Green Jackfruit preferably in water – brine works ok too. Usually sold in Asian Markets or sections of your local grocery store 2 TSP  each – Paprika, Cumin, Cayenne, Black Pepper, Chili Powder & Onion Powder 2 TBSP Ketchup or Tomato Paste 3 TBSP of either Maple Syrup, Agave, Date Sugar or…

Smokey Bean Burgers

Ingredients 3 CUPS of Black or White Beans – canned or cooked extra soft from dry. 1 3/4 CUPS of cooked mashed sweet potato (skins on) 4 TBSP Milk – any kind – I use almond 2 TSP Onion Powder, Garlic Powder and Ground Cumin 1 TSP Chipotle Powder 3 TBSP Flaxmeal 2 TBSP Nutritional…

Sweet Cabbage Rolls

This recipe is based off of my mothers sweet cabbage roll recipe that I loved growing up. This version is meat free.

Eggplant Parm

Slightly more steps than my usual quick & easy recipes, but well worth the bit of extra effort.

Pizza Sauce

Pair this with my Veg-Cheese Sauce to make the perfect WFPB Pizza

Eliminating Oil

The media and Keto fans like to hype up oil, especially Coconut, Olive and Cold Pressed versions as some type of miracle food; the truth is oil is nothing more than a highly processed, isolated fat.

Potato Curry

Stove Top & InstaPot directions for a yummy Potato Curry Dish. Ready to serve in less than 40 minutes.

Banana Muffins

Ingredients: 2.5 Cups Whole Grain Flour ( I use Wheat) 2 TSP Cinnamon 1/2 TSP Nutmeg 2 TSP Baking Soda 1/2 TSP Salt 1 TSP Baking Powder 2/3 Cup Hemp Seeds 2 TBSP Flaxmeal (ground flax seeds)   1 1/4 Cup Apple Sauce 1/2 Cup Maple Syrup 1 Cup Plant Milk (Almond, Cashew, Soy…whatever you…

Chickpea & Brown Rice Taquitos

Enjoy this Whole Food Plant Based Baked version of the classic Mexican food dish. Typically consisting of a small rolled-up tortilla that contains meat filling and is deep fried, this Chickpea and Rice filling is nutritionally dense and low fat.

Apple Muffins

  Ingredients 1 cup Whole Wheat Flour 1 cup All Purpose Flour 2.5 cups Quick or Rolled Oats 1/2 TSP Salt 2 TBSP Baking Powder 1 1/2 cup Plant milk (I use Almond) 2 TBSP Flaxseed Meal 2 cups of Diced Apples (about 3 apples) 1 3/4 Cups of Pitted Dates 1 TBSP Baking Soda…

Whole Food Plant Based Feast of Saint Patrick

Green Tea + Mason Jar Soup + Smoothie My lovely Patty’s Day Trio Provides: { 375 Calories } { 15g Protein } { 52g Complex Carbs} { 9g Whole Food Fats } 66% Folate ~ 64% B6 ~ 131% Vit C ~ 548% Vit K ~ ~ 39% Selenium ~29% Niacin ~ { 253 mg…

Scalloped Potatoes

Soft and creamy potatoes! Vegan & Oil Free!   Ingredients: 7-8 Russet Potatoes sliced thin – slightly thicker than a coin (about 7 cups sliced) 1 clove garlic Crushed or Diced 4 TBSP Nutritional Yeast 1 Yellow Onion sliced finely 1 TSP Salt 1 TSP Pepper 3 Cups Almond or Soy Milk 2 TBSP Parsley…

Marinated Portobello

High in Niacin (B3), Pantothenic Acid (B5), Riboflavin (B2), Selenium, Potassium, Phosphorus & Protein. These fleshy, fruiting bodies of fungus are delicious, low calorie and low fat.   Marinade Ingredients: 1/2 Cup Balsalmic 1 TBSP Apple Cider Vinegar 2 TBSP Lemon Juice 1 TBSP Liquid Smoke 2 Cloves Garlic Minced or Crushed 1 TBSP Smoked…

Chick-Chana Masala

Easy Peasy Indian. We absolutely love Indian food. However most of the local restaurants here use A LOT of oil, butter, salt and dairy in their dishes. So we try to make it at home instead. Ingredients: 2 Cups pre-cooked Chickpeas 1 tsp each – Cumin, Turmeric, Cayenne Pepper & Black Pepper 1-2 Cloves Diced…

So Cauli Taco Bowls

We just love these Taco Bowls. These are really filling and pretty to serve.   Ingredients: 2 Cups Chopped Cauliflower 1/4 Cup Walnuts 2 Cups Mushrooms Spice Mix: 2 TBSP Soy Sauce or Vegetable Broth, 1 TBSP Cumin, 1 TBSP Smoke Paprika, 1 TSP Garlic Powder, 1 TSP Liquid Smoke & 1TBSP Onion Powder  …

Whole Wheat Pancakes

Obvious choice for breakfast, but we often make these for supper too! I double this recipe, freeze some and then pop them into the toaster when we need a quick breakfast.

WFPB Veg-Cheese Sauce

Great for Pizza, Pasta, Grilled Cheese or Quesadillas! This Whole Food Plant Base Oil Free sauce is delicious!   1/4 Cup Raw Cashews soaked in water for 1 hour 1 cup peeled and diced white potatoes 1 cup peeled and diced carrots 1 TBSP Mustard Powder 1 TBSP Nutritional Yeast 1 TBSP Tahina 1/2 Cup…

WFPB Oil Free Thanksgiving Menu

Prep & Cook these dishes in under 2 hours for a complete Whole Food Plant Based Oil free meal. Place one of your oven racks as low as possible. On that rack put a cake pan with at 2 inches of water. This will keep the air in the oven humid. Preheat oven to 400f….

Crushed Garlic Pasta Sauce

2 cups diced mushrooms 2 cups chopped onions 3-6 cloves crushed garlic 4 cups diced tomatoes (fresh or canned) 1 TBSP each- Basil & Oregano 1 TSP Black Pepper 1 TBSP Blackstrap Molasse 2 Cups Diced Sweet Peppers   Heat large saute pan over medium to high heat. Add in Onions, Mushrooms and Garlic. Allow…

Baked Tortillas Chips

5 Baked Whole Wheat Tortillas 1/4 Cup Lime Juice 2 TBSP Liquid Smoke 3 TBSP Nutritional Yeast 1 TBSP Bragg Sea Kelp Seasoning or Salt 1 TBSP Onion Powder 1 TSP each- Cayenne Pepper, Smoked Paprika and Cumin   Fill wide shallow bowl with Lime Juice and Liquid Smoke. In second bowl mix all spices…

Veggie & Lentil Stew

As far as Daily Requirements go, this Lentil Stew has 39% or your Iron, 27% of your Protein, 29% of your Calcium, 20% of your Zinc needs and on and on. It is packed with an incredible amount of nutrients in one bowl.   Ingredients: 2.5 Cups Little Potatoes cut in half (or larger potatoes…

BBQ Lover turned Whole Plant Foodie

“The most interesting thing to me was that I used to suffer from anxiety pretty much daily. 3 weeks after quitting dairy that all went away 100%”

Baked Sweet Potato O’s

1 Cup of Sweet potato, cooked with their skin has all your Vitamin A for the day (or two!), contributes to your daily Calcium, Iron, Vitamin B6, Potassium, Manganese needs and more. Ingredients: 5 Long Skinny Sweet Potatoes 1 TBSP Tahini 1 TBSP Blackstrap Molasses 1 TSP Apple Cider Vinegar 1 TSP Veggie Broth or…

Smoked Potato Soup

Lately I have heard people on the internet talking about potato soup. It has come up in many of the groups I am in. I was reminded of years ago when I worked at a cafe and would gorge on creamy potato soup. I haven’t had anything like that in years, so I set up…

Rainbow Soup

Trying to get a variety of foods into your daily diet? This soup covers Mushrooms, Beans, Greens, Onions, Cruciferous Vegetables, Omega 3 & Turmeric! This soup keeps you hydrated, energized and stores well in the freezer for days you don’t have time to meal prep. Ingredients: 4 Cups Vegetable Broth/Stock 8 Cups Water 2 Cups…

Roasted Brussels Sprouts

These Brussels Sprouts are roasted to perfection without any oil! These Cruciferous Vegetables have Vitamin B-6, Vitamin K, Vitamin C, Potassium, Folate, Antioxidants, Protein, Magnesium and on and on! Ingredients: 16 oz Brussels Sprouts 2 TBSP Balsamic Vinegar 1 TBSP Apple Cider Vinegar 2 TBSP Tahina 1 TBSP Garlic Powder 1 TBSP Dried Oregano 1…

Spicy Lentils

If you have never had lentils this is a great place to start! Spicy and warm, this hearty recipe is a great transition meal for people used to the Standard American Diet. A one cup serving packs over 20 grams of protein, NO Cholesterol and low fat!, It also covers many daily vitamin requirements including:…

Veggie Nuggets

Who doesn’t love a savory little nugget perfect for dipping!? But an extra surprise is these are packed full of nutrients and baked – not fried. This recipe is prefect for using up left over cooked veggies in your fridge. You can sub almost any vegtable in here. You need approx. 5 cups of mixed…

Pizza Muffins

Ingredients: 2  1/4 Cups Whole Wheat Flour 1 TBSP Each: Flax Seed Meal & Nutritional Yeast 1 TSP Each: Baking Powder, Onion Powder, Rosemary & Garlic Powder 1 TBSP Each: Oregano & Basil 1/2 TSP Each: Thyme & Baking Soda   2 TBSP Each: Tahini & Black Strap Molasses 1 Clove Garlic crushed 3/4 CUP…

Peanut Butter & Jam Power Bars

1/2 cup  Steel Cut Oats 100% Whole Grain 1/2 Cup Berries Chopped 8 Prunes or Dates Chopped 2 1/2 Cups Water   1/4 cup Quick Oats 2 TBSP Flaxmeal (ground Flax Seeds) 1 TBSP Chopped Raisins 1 TSP Baking Powder 3/4 Cup Whole Wheat Flour 1 TBSP Peanuts Finely Chopped 1 TSP each Hemp Hearts,…

Fresh on-the-go Soup

One order of hot fresh soup coming up!! These are my favorite for weekly meal prepping. If you work on the road you can grab a beverage from your favorite drive through and ask for an extra cup of hot water to make this simple lunch. If you make these “animal product” free they are…

Kale Muffins

Preheat oven to 350F. Line muffin tin with paper. Makes 12 medium muffins Mix all these dry ingredients in one bowl: 2 cups Whole Wheat Flour 1 TSP Cinnamon 2 tsp Baking Powder 1/2 tsp Baking Soda 1 TBSP Chia Seeds 1 TBSP Hemp Hearts 1 TBSP Flax Meal 1/4 cup Quick Oats or Large…

Tofu Dippers

Ingredients 210 g of smoked tofu or firm tofu 4-5 TBSP Hummus 1/3 cup Whole Wheat Bread Crumbs   Directions Spread bread crumbs on a plate. Slice the Tofu into 14 slices. I cut the entire block directly in half and then into 7 slices each side. Lightly dip in hummus – they don’t have…

Mac n’ Veg-cheese

In a stove top pot add: 1 1/2 cups Potatoes diced with skins on 1 cup Carrots diced 1/4 Cup Raw Cashews 1/2 Yellow or White Onion diced 1.5 cups Water or Veggie Broth Bring to a boil, then cover and reduce heat for 22 minutes. Remove from heat and retain 1 3/4 cups of the liquid…