Monday, April 8, 2013

Crazy Sexy Bean Chili by Kris Carr

During autumn, Sundays are for cooking and Ravens games in the Bowen household. Last weekend, a gathering at our small Baltimore row house grew from the usual suspects—my husband and toddler—to 10 very hungry guests. And whether you like football or not, fall is always the perfect season for a big bowl of vegetarian chili.
Full disclosure: over the past year, I’ve had the pleasure of working on Crazy Sexy Kitchen withNew York Times best-selling author and wellness activist Kris Carr and Whole Foods chef Chad Sarno. One of the perks of my job is having an advance copy of Crazy Sexy Kitchen on hand, which meant Crazy Sexy Bean Chili was on the menu that day (see recipe, below). I decided to make two batches and save one for later in the week, but by the end of the party there were no leftovers!
Crazy Sexy Kitchen emphasizes fresh herbs and spices, plus lots of veggies and plant-based protein. After cooking my way through this book, I’ve learned that using quality ingredients brings a dish from so-so to spectacular. And once you’ve tasted the difference, chopping fresh herbs and grinding spices is a joy, not a drag.
The game started at 1 p.m., and I had a kiddo and a house to get ready before kickoff. That meant cooking quick and smart. So instead of cutting and measuring my veggies, herbs, and spices step-by-step, I decided to prep all the ingredients first. It took some patience and extra time in the beginning, but the work was well worth it.
I used large bowls to group the ingredients in the order they’d be added to the pot, so that when it came time to cook, I could set the timer and allow the chili to simmer while getting ready for our guests. Each time the timer went off, I’d add the next group of ingredients and be on my way again. By 1 p.m., a big pot of hot chili was ready on the stove.
Crazy Sexy Bean Chili fills your house with irresistible, comforting, mouthwatering aromas (toasting the cumin seeds is a must). And I love adding chopped kale and fresh cilantro at the very end to give this dish some leafy green goodness and a punch of fresh herb flavor. The touch of maple syrup adds a hint of sweetness, and the tempeh (you could also use seitan or mushrooms) and beans make this meal hearty and super-satisfying. Needless to say, my guests were singing its praises. Even my toddler wanted seconds!
Crazy Sexy Bean Chili
Serves 8
This chili has a spicy kick. For less heat, remove seeds from the jalapeño and feel free to use only half the chile.
1 1/2 Tbs. cumin seeds
2 Tbs. olive oil
1 white onion, diced
3 garlic cloves, minced
1 jalapeño chile, finely diced
2 Tbs. chili powder
1 1/2 cups ground seitan, crumbled tempeh, or finely diced mushrooms
1 zucchini, diced
1/2 cup diced potato
2 15-oz. cans of black beans, rinsed
2 15-oz. can of kidney beans, rinsed
1 14-oz. can of crushed tomatoes, such as San Marzano
2 Tbs. maple syrup
1 tsp. sea salt
1/2 bunch of fresh cilantro, plus more for garnish (optional)
1 cup kale, chopped
Diced avocado, for garnish, optional
1. Toast cumin seeds in dry soup pot over medium heat for 2 minutes or until aromatic.
2. Add oil, onion, garlic, and jalapeño. Stir until onion is golden and translucent. Add chili powder, seitan, zucchini, and potato, and stir well. Sauté 3 to 4 minutes, stirring constantly. Add black beans, kidney beans, tomatoes, 2 cups water, maple syrup, sea salt, and cilantro. Cover pot, reduce heat to low, and cook 20 to 25 minutes, or until potatoes are tender.
3. Remove from heat;  stir in kale. Garnish with diced avocado and sprigs of fresh cilantro, if using.
Recipe courtesy Crazy Sexy Kitchen by Kris Carr with Chad Sarno

Tuesday, March 26, 2013

Delicious Lentils

This is easy and quick. No soaking required. 30-40 minutes cooking, packed with protein and minerals.

1 small onion
1 stalk of celery
2 cloves of garlic (or more)
1 veggie boullion
1/4 tsp smoke herb (from Trader Joes)

1 lbs rinsed lentils
6 cups of hot water
2 bay leaves

Sautee first 5 ingredients in 1-2 Tbsp olive oil.
Add lentils, bay leaves and water.
Boil for 40 minutes.
Add more salt to taste.
Serve with rice and salad or alone as soup.


Monday, March 11, 2013

Quinoa Tabbouleh

Quinoa Tabbouleh
recipe image
Submitted By: SYNEVA B
Prep Time: 15 Minutes
Cook Time: 15 Minutes
Ready In: 30 Minutes
Servings: 4

"Quinoa, once a staple grain of ancient Incas, is tossed with lemon juice, tomatoes, cucumber, carrots, green onions and parsley. Serve with pita bread."
2 cups water
1 cup quinoa
1 pinch salt
1/4 cup olive oil
1/2 teaspoon sea salt
1/4 cup lemon juice
3 tomatoes, diced
1 cucumber, diced
2 bunches green onions, diced
2 carrots, grated
1 cup fresh parsley, chopped

1.In a saucepan bring water to a boil. Add quinoa and a pinch of salt. Reduce heat to low, cover and simmer for 15 minutes. Allow to cool to room temperature; fluff with a fork.
2.Meanwhile, in a large bowl, combine olive oil, sea salt, lemon juice, tomatoes, cucumber, green onions, carrots and parsley. Stir in cooled quinoa.

Saturday, May 26, 2012

Raw Pierogies (RawVolution)

Recipe for Cashew Pierogies: <br>
For cashew cream (Matt calls it cheese) filling you will need: <p>

1/4 cup lemon juice,<br> 1/4 cup Nama Shoyu, <br>1/4 red bell pepper (I used a 1/2), <br>2-3 cloves peeled garlic, <br>1 to 1 1/2 cups raw cashews, <br>macadamia nuts, <br>pine nuts or a combo (I used cashews). <br>Come all of those ingredients and blend until uniform and relatively smooth.<p>

For the "shell" you will need a jicama (you can find them at Whole Foods or Saraga International Grocery at 34th St. and Lafayette Rd. on Indy's west side). I used 2 small jicamas to make the amount you see in the pic, and it used up all of the filling. Peel the jicama and slice very thin. A mandolin slicer works best. The jicama is pretty hard to cut if you're just using a knife, but it can be done (I did it the first time I made them, before I bought a mandolin....I promptly bought a mandolin shortly thereafter!!).
Use a spoon to drop a spoonful of the cashew cream in the middle of a jicama slice. Fold the jicama over and press together around the edge. It sticks together pretty well...better the thinner you cut the slices. That's it! The hardest part of this recipe is slicing the jicama. Tip: You may need to cut the sides of the jicama so it slides back and forth along the mandolin smoothly. The jicamas I had were a little too wide, so I just cut the sides.

Raw Coconut Squash Dessert

By Josue Solis



1 cup dates

1 cup sprouted Almonds

3/4 tsp nutmeg

3/4 tsp raw vanilla

Process almonds first in a food processer until roughly ground then add all other ingredients for the crust and process until it binds together.
pie tray or other shaped tray will be needed to place the crust inside and then mold to the shape of tray. (set aside in the freezer)


2 cups squash (fresh) skin peeled and chopped into about 1 inch cubes.

1 1/2 cup distilled water

4 tablespoons raw coconut butter

1 tsp cinnamon

1/2 tsp raw vanilla

1/2 cup stevia

1/3 cup agave

2 tsp sunflower or soy lecithin

1 tsp raw maca powder (optional)

Blend squash with the water first until pureed, then add all other ingredients and blend until smooth.
Remove crust from freezer and pour the filling over the top until even. Place back in freezer and allow to set for about an hour or until filling is firm, then remove and garnish with coconut flakes and or pumpkin seeds (optional) ENJOY!!!!!

...Raw hummus!
1cup & a half sprouted garbanzo beans
Juice from 1 Lemon or 2 limes
2 cloves garlic
2 and a half tblsp raw tahini
2 and half tblsp of raw hemp seed oil/or other Raw oil
1tsp onion powder
Salt to taste
Process garbanzo bean first until ground, them add other ingredients and process together.
Optional: for texture add hulled hemp seeds

Avocado & Pinto Bean Enchiladas
Recipe from eat, drink & be vegan.

photo credit:

This is spicy comfort food: enchiladas stuffed with beans and veggies, along with cashews and lightly mashed avocado - entirely scrumptious! Pair with a salad dressed with "Cumin-Cinnamon Vinaigrette" (also from ed&bv).

9 -10 corn tortillas (6 inches each)
1/2 - 1 tbsp olive oil
1 cup onions, thinly sliced
1 tsp mild chili powder
1/2 tsp cumin powder
1/4 tsp allspice
1/4 tsp sea salt
freshly ground black pepper to taste
2 - 2 1/2 cups white button mushrooms, sliced
1 can (14 oz) pinto beans, rinsed and patted dry
1/2 c raw cashew pieces
2 tbsp freshly squeezed lime juice
2 medium avocados, peeled and pitted (about 1 - 1 1/2 cups)
1 1/4 tsp sea salt
1 jar (14.5 oz) prepared enchilada sauce (about 1 3/4 cups)
3/4-1 cup prepared chili sauce
3/4-1 cup vegan cheese, grated (ex: Daiya; optional)
1/2 c fresh cilantro leaves, chopped (optional)

Preheat oven to 400. Place tortillas in a 8x12 inch baking dish, cover tightly with aluminium foil, and place in oven to soften for 5-10 minutes while preparing filling. In a frying pan on medium heat, add oil, onions, chili powder, cumin, allspice, salt, and pepper and saute for 2-3 minutes. Increase heat to medium-high, add mushrooms, beans, and cashews and saute for 5-6 minutes, tossing once to twice. Immediately toss in lime juice and remove from heat to slightly cool. In a large bowl, mash avocado and salt - this can be chunky. Add veggie saute and lightly mix to incorporate. In a separate bowl, mix enchilada and chili sauces. Remove tortillas from oven, transfer to a plate, and cover with a tea towel to keep warm. In the same baking dish, pour half of sauce evenly over bottom. Place 1/4-1/3 cup avocado-veggie mixture in center of each tortilla. Roll tortillas up, tucking in sides as you go, and place seam side down in baking dish. Pour remaining sauce over top, and cover with aluminium foil. Bake for 16-18 minutes, then uncover and bake for another 4-5 minutes, until bubbling around edges. If adding cheese, sprinkle on after casserole has baked for 15 minutes, then baking uncovered for another 6-7 minutes to melt cheese. Sprinkle with cilantro and serve. Serves 4.

1) If you can't find a mild chili sauce, use more regular enchilada sauce (using some from a second jar).
2) If corn tortillas dry out, re-soften by returning to oven in covered dish (or by coating with some enchilada sauce).
Posted 5th April by Dreena Labels: pinto beans enchiladas dairy-free

Saturday, April 28, 2012

Tembleque - Coconut Pudding


4 cups coconut milk
1/2 cup sugar
1/2 cup cornstarch
1/4 teaspoon salt
garnish: ground cinnamon, cinnamon sticks, or toasted coconut flakes

In a sauce pan mix together the cornstarch, sugar and salt.
Whisk in the coconut milk and simmer over low to medium heat.

Stir constantly until the mixture is thoroughly cooked and thickens.
Remove the saucepan from the heat and pour pudding into individual dessert cups.
Allow the pudding to chill in the refrigerator for at least an hour. Garnish with sprinkled ground cinnamon, a cinnamon stick, and/or toasted coconut flakes.

Friday, March 9, 2012

Tofu Honey Stir Fry

2 teaspoons peanut oil
2 stalks celery, chopped
2 carrots, peeled and diagonally sliced
1 Packet of organic Firm Tofu - cut into strips
1 tablespoon cornstarch
3/4 cup orange juice
3 tablespoons light soy sauce
1 tablespoon honey
1 teaspoon minced fresh ginger root
1/4 cup cashews
1/4 cup minced green onions


Heat 1 teaspoon of the oil in a wok over high heat. Add the carrots and celery and stir fry for 3 minutes. Add remaining 1 teaspoon oil, then add the chicken and stir fry for 5 more minutes.
In a small bowl, dissolve the cornstarch into the orange juice. Mix in the soy sauce, honey and ginger. Add this sauce to the wok and cook over medium heat until thickened. Top with the cashews and green onions.

Nutritional Information open nutritional information

Amount Per Serving Calories: 235 | Total Fat: 7.9g | Cholesterol: 69mg

Thursday, March 8, 2012

Chicken Salad Surprise

Who needs chicken salad when you've got this? Make this mixture the day before a party, then let the flavors mingle overnight in the refrigerator and spread it on sandwich bread before the main event! Perfect with Hallelujah Acres Kale Chips.


Vegetable Ingredients

½ large red bell pepper minced (remove seeds and stem)
1 cup minced purple onion
1 carrot, peeled, ground into tiny pieces with the S blade of the food processor
¾ cup broccoli, chopped fine with the S blade of the food processor

Spread Ingredients

2-4 Tbsp water, only as needed
4 Tbsp lemon juice
2 cups walnuts soaked overnight, soak water discarded
¾ tsp salt
¾ tsp dried dill weed
1-2 Tbsp ground flax seeds (for binding)


Place vegetable ingredients in a bowl.
In food processor, add walnuts, 2 Tbsp water, dill weed, salt and lemon juice. Blend until creamy, adding more water only if needed.
As walnut mixture blends, stop the processor several times to push down the mixture that has crept up the sides of the bowl using a spoon or spatula.
Pour walnut mixture into the vegetable mixture. Stir well.
Ensure the mixture can spread on sandwich bread without falling apart.
To insure binding, add 1 Tbsp ground flax seed and mix well.

Sunday, March 4, 2012

Peanutty Tempeh and Vegetable Stir-Fry

This recipe I took from a Weight Watchers book in the vegetarian section. I don't like Tempeh, but I liked this recipe a lot, and that's because I love peanut sauce on veggies. Enjoy!

2 cups of water
1(8oz) package tempeh, cut into 1/4-inch strips
2 tspns peanut oil
1/2 lb green beans, trimmed
1/2 lb fresh sugar snap peas
1 red bell pepper, seeded and cut into 1/4-inch strips
1 jalapeño pepper, seeded and finely chopped
1 cup reduced-sodium vegetable broth
1/4 cup smooth peanut butter
2 tbsp reduced-sodium soy sauce
1 tbsp minced/peeled fresh ginger
1 bunch scallions (white parts and 2 inches of the green parts), cut into 2-inch lenghts
3 cups cooked brown rice

1.Bring the water to a boil in a medium saucepan. Add the tempeh; reduce the heat and simmer until softened, about 5 minutes; drain.

2. Heat a large nonstick skillet or wok (mine is stainless steel) over high heat until a drop of water sizzles. Swirl in the oil, then add the green beans, sugar snap peas, bell pepper, and jalapeño pepper. Stir-fry until the vegetables are crisp-tender, about 5 minutes.

3. Meanwhile, mix the vegetable stock, peanut butter, soy sauce, and ginger in a small bowl; stir into the veggies. Add the scallion and cook, stirring constantly, until the veggies are well coated with the peanut sauce and the scallions are just softened, about 2 minutes. Serve over the rice.

I loved it!!!!

Thursday, March 1, 2012

Grilled Portobella Mushroom with Pineapple-Mango Chutney

Grilled Portabella with Pineapple-Mango Chutney

(This recipe is well liked by a friend who recently transitioned into veganism).

Submitted By: Health News Magazine #70

Your guests won’t believe how much this main entrée looks and tastes like grilled meat! Plus, learn how to make marinated veggies like a pro and desserts that call for seconds!

Serves 4-6
Print This Page


4-6 large Portobella mushroom caps (one per person)

1 mango, peeled, seeded, and chopped
1 cup chopped pineapple
½ cup chopped onion
1 small avocado, peeled seeded and chopped (optional)
1/2 cup chopped cilantro
2 Tbsp fresh lime juice
¼ tsp ground cumin



1. Lightly brush extra virgin olive oil over caps. Lay cap side down on grill.*
2. Drizzle approximately 1 tsp olive oil around underside.
3. Grill several minutes on each side until tender and juicy.

*Oven method: Bake on a cookie sheet approximately 8-9 minutes, turning half way through.

1. Stir ingredients until well mixed.
2. Ladle several spoonfuls over whole or sliced portabella

Tuesday, February 21, 2012

Red Bean Soup (Sweet)

red beans

Make that red adzuki beans. I’m talking about a sweet soup. Most westerners are pretty underwhelmed by Chinese desserts. They don’t tend to be very sweet, but I rather like that. However, the marriage of Asian flavors with western style desserts is like the ultimate in awesome for me. When I dine in authentic Chinese restaurants in the Bay Area or Southern California, our complimentary dessert is almost always a hot bowl of some kind of sweet soup. Taro root, corn and carrot, red bean, green bean, black sesame, peanut… soup.

soaking in water

you’ll want to add some tapioca pearls too

When I was a little girl, my grandma made all manner of Chinese sweets from scratch because… there were very few to be found in southern Virginia and certainly none as good as Grandma’s. This sweet red bean soup was my favorite. A comfort food, if you will. And it’s simple to make.

boil the beans until they are soft (i like mine really soft)

add sugar to taste

You could end it right there after adding sugar and run off with your bowl of sweet red bean soup. But there are options. I love having options! I like to blender my soup so it becomes thick. You can also blender half of it and leave half of the beans intact. My favorite addition is tapioca pearls. I love the little ones and the big ones… [Ask Jason about my obsession with boba "bubble" tea. How can you resist a drink that doubles as a choking hazard?] Grandma says to boil the little tapioca pearls separately and then add them to the soup.

except for “off” i suspect all of the buttons on my blender do the same darn thing

stir in the cooked tapioca pearls

The soup can be enjoyed hot or cold. Right now, cold is the way to go for me. In winter, I love a hot bowl of this in the evenings after dinner. Considering it is mostly beans, it’s quite good for you too. Cold soups are appropriately popular in summer. This is a nice one to add to the mix.

comforting when hot, refreshing when cold

Chinese Sweet Red Bean Soup
1 cup adzuki beans, dried
8 cups water (more as needed)
3 cups water (more as needed)
1 tbsp small tapioca pearls, dried
1/2 cup sugar (more or less to your preference)

Soak the beans in water overnight. Drain and rinse the beans. In a 3 quart saucepan, combine the adzuki beans with 8 cups of water and set to boil over high heat. When the water reaches a boil, let it continue for a minute. Reduce the heat to a simmer and cover the pan (take care that it doesn’t boil over – ugh, what a mess). Let the beans simmer for about 90 minutes or until they are soft enough that they are almost falling apart (I simmered mine for 2 hours, but I’m at elevation). While the beans are simmering, in a separate saucepan, boil 3 cups of water. When the water comes to a boil, add the tapioca pearls and reduce to an active simmer. The tapioca pearls will eventually turn translucent. When they are half cooked, they will look like reverse tadpole eggs. When they are nearly done, the whole pot will look like a little galaxy of stars. Add more water if it boils down too quickly. When the white centers are almost gone (this took me about 25 minutes), you can remove the pan from the heat. When the adzuki beans are done, remove from heat and stir in the sugar. You can either leave the beans as they are, blender all of the soup, or only blender half of the soup/beans. Totally up to you. Stir the tapioca pearls and liquid into the soup. Serve hot, warm, or chilled. Serves 8.

Friday, February 17, 2012

SALPICÃO - vegan Brazilian "chicken" salad

1 box of couscous
4-5 carrots diced
raisins to taste
1 red bell pepper
14 green olives quartered
green onion
1 can of corn
1 can of peas
a little olive oil
1/2 a lemon squeezed
1/4 cup vegenaise
potato stix (about 1/2 cup)
Salt, adobo & pepper to taste.

Prepare couscous according to instructions on box. Let it cool.
Mix all other ingredients. Serve chilled.

Adzuki (red) Beans Soup

1 lb bag of Adzuki Beans
1/2 yellow onion
3 cloves of garlic
2 small peppers (yellow and red)
2 small carrots
1 large stalk of celery
1/8 cup or more of fresh parsley
1 large potato
1 tsp each of rosemary, oregano, salt
1/2 tsp white pepper
dash of ground cloves
dash of curry
dash of adobo
dash of seasoned salt

The beans you can soak quickly: 1.5-2 hrs in hot water. Drain, rinse and put 2.5qts of water in a pan and put beans in. Bring to a boil and with medium heat cook for 1.5hrs. In a frying pan put all veggies including onions and garlic with 2 tspn of olive oil. Sautee for 5 minutes. Put all sauteed veggies with the boiling beans. Put in the potatoes at this point too. The seasoning is a point of reference, but put more or less of the seasonings you prefer and like.
Enjoy with a favorite bread!

About 12 servings

Tuesday, February 7, 2012


Crazy Sexy Diet.... the book, the author, the recipes.... worth every word and penny!

Spectacular!!! Very informative!

Thursday, February 2, 2012


This is a simple one, as quick as 1-2-3......

Mix together:
1 cup of cooked brown rice
1/2 to 3/4 cup of coconut milk (more if you prefer)
agave to taste
sprinkle with Cinnamon
optional: add nuts, raisins and dates chopped small

Great for breakfast or just dessert!

Wednesday, February 1, 2012

Green Piña colada...Yum!!

I start my day with smoothies and fresh Vitamix blended juices. Today I was in the mood for something with Coconut. And here's what I made...


½ cup of lowfat coconut milk
1 cup of strawberries
1/2 cup of frozen pineapple chunks

1 tbspn Sun-Dried Goji Berries
1 cup (30g) spinach
1/2 cup of orange juice

Blend on low till mostly mixed. Blend on high till smooth.

Yields 2 cups of smoothies!

Monday, January 23, 2012

Butternut Stew With Tofu, Corn and pine nuts

Butternut Stew with Tofu, Corn and Pine Nuts

Vegetarian Times Issue: January 11, 2003   p.60
This stew may be served alone in a bowl like chili often is, or you may serve it on a plate with brown rice and black beans. If you like the flavors of the Southwest, add canned green chiles, hot chili powder or chipotle sauce to suit your taste.


1. Place corn in blender or food processor, and purée until coarse. Transfer corn to heavy saucepan, and add squash, garlic, salt, pepper, water and broth powder. Bring to a boil over medium heat, and cook until squash is tender.
2. Meanwhile, heat large skillet over medium heat, and add oil. Toss diced tofu in flour, and sauté until browned on all sides. Add pine nuts, and sauté 1 minute more. When squash is tender, add tofu and pine nuts, stir and continue cooking 5 minutes. Remove from heat, garnish with scallions and serve.
Member Rating: 1111

ingredient list

  • 4 cups frozen Silver Queen or other sweet corn kernels, thawed
  • 4 cups peeled and diced butternut squash
  • 2 cloves garlic, minced
  • 1 tsp. salt
  • 1/2 tsp. white pepper
  • 4 cups water
  • 2 Tbs. chicken-flavored broth powder
  • 4 Tbs. olive oil
  • 1 lb. firm tofu, diced
  • 1/4 cup all-purpose flour
  • 1/2 cup pine nuts
  • 2 scallions, minced, for garnish

Nutritional Information

Total Fat14g
Saturated Fat2g

Thursday, August 4, 2011

Baked Tofu with Peanut Sauce

This recipe from Vegetarian Times is delicious, but I prefer more spice and salt. I like to add to this recipe 3 teaspoons of the Garlic Chili and put seasoned salt of your preference on the tofu before the sauce gets spread on. You can put more tomatoes, and more okra. This is tastiest version of okra I've had. My whole family just loved it! Let me know if you enjoy it too!!

Vegetarian Times - Great Food, Good Health, Smart Living

Baked Tofu with Peanut Sauce

Vegetarian Times Issue: April 1, 2008   p.32   —   Member Rating: -
Plain ol' peanut butter can be turned into a savory African-inspired sauce with the addition of canned tomatoes, hot sauce, and frozen veggies. If you're not an okra fan, substitute frozen cut green beans. Serve over brown rice.

Ingredient List

Serves 6
  • 2 12-oz. pkgs. extra-firm tofu, cut into 1/2-inch-thick slices
  • 1 Tbs. vegetable oil
  • 1 small onion, finely chopped (3/4 cup)
  • 1/2 cup diced canned tomatoes, drained
  • 1 Tbs. tomato paste
  • 1 1/2 tsp. chile-garlic sauce, such as Huy Fong
  • 1/2 tsp. dried thyme
  • 1/2 cup creamy peanut butter
  • 1/2 cup frozen okra slices


1. Preheat oven to 350°F. Coat 13- x 9-inch baking dish with cooking spray, and place tofu slices on bottom.
2. Heat oil in saucepan over medium heat. Sauté onion in oil 5 to 7 minutes, or until translucent. Add tomatoes, tomato paste, chile-garlic sauce, and thyme, and sauté 1 to 2 minutes, or until tomato paste begins to darken. Stir in peanut butter, okra, and 1 cup water, and bring to a simmer.
3. Pour peanut sauce over sliced tofu, cover with foil, and bake 5 to 7 minutes. Remove foil, and bake 5 minutes more, or until heated through.

Nutritional Information

Per SERVING: Calories: 269, Protein: 17g, Total fat: 20g, Saturated fat: 3g, Carbs: 11g, Cholesterol: mg, Sodium: 182mg, Fiber: 3g, Sugars: 5g

Thursday, July 14, 2011

Raw eating

Nomi Shannon AKA The Raw Gourmet, has three free ebooks worth obtaining, or downloading. I'm sharing today all 3 so that you can make sure you get hooked, get healthier with her recipes, and please pass her stuff along. She's a health coach! Her recipes are really gourmet, tasty and amazing. Being vegan or eating raw will never have to be dull!! With a few amazing experts like Nomi to inspire and teach us rookies, we're on our way to a tasty, healthy new lifestyle!!

SAMPLE of her new book--

Tuesday, June 28, 2011

Corn-Quinoa Salad

Vegetarian Times - Great Food, Good Health, Smart Living

Corn-Quinoa Salad

Vegetarian Times Issue:   p.   —   Member Rating: 1111
If your corn is very fresh and tender, you can skip the blanching step in this recipe; just stir the raw kernels into the salad.

Ingredient List

Serves 8
  • Salad
  • 1 cup quinoa, rinsed and drained
  • 1/2 tsp. salt
  • 1 1/2 cups fresh or frozen corn kernels (from 2 ears)
  • 1 1/2 cups halved cherry or grape tomatoes
  • 1 cup finely chopped red cabbage
  • 1 cup diced cucumber
  • Dressing
  • 1/2 cup olive oil
  • 1/4 cup fresh lemon juice
  • 3 Tbs. maple syrup
  • 1 Tbs. Dijon mustard
  • 1 tsp. salt


1. To make Salad: Bring quinoa, salt, and 11/2 cups water to a boil in saucepan. Reduce heat to medium-low, cover, and simmer 20 minutes, or until water is absorbed. Set aside, covered, 10 minutes.

2. Bring 2 cups water to a boil in separate saucepan. Add corn, and cook 1 minute. Drain, and rinse under cold water. Drain again. Stir together corn, tomatoes, cabbage, cucumber, and quinoa in bowl.

3. To make Dressing: Mix all ingredients in blender until smooth. Stir into Salad.

Nutritional Information

Per 1-cup serving: Calories: 255, Protein: 4g, Total fat: 15g, Saturated fat: 2g, Carbs: 27g, Cholesterol: mg, Sodium: 492mg, Fiber: 3g, Sugars: 8g

Monday, April 25, 2011


from the book "Meatless Meals For Working People" by Debra Wasserman & Charles Stahler

3 cups pre-cooked macaroni
2 stalks celery, diced
1 carrot, diced
1 cup peas (frozen or fresh), cooked
1 small onion, finely chopped
Eggless mayonnaise to taste (Vegenaise is a great option)
salt & pepper to taste

Mix all the ingredients together in a large bowl.

Variations: add sliced pickles, other vegetables, or olives.

Total calories per serving using 1/2 cup mayonnaise: 152
Fat: 4g
Total fat as % of daily value: 6%
Protein: 4g
Iron: 1g
Carbohydrate: 6g
Calcium: 9mg
Dietary fiber: 2g

This was a great hit with my family! It's a really quick and easy recipe!!


(makes approxiamtely 1 qt)
from "The 30 minute Vegan - by Mark Reinfeld and Jennifer Murray

2 Tbspns olive oil
1 1/2 cups chopped yellow onion
4 large garlic cloves, pressed or minced
4 cups chopped tomatoes (I use less, maybe 2 cups)
1 6oz can tomato paste (optional)
3 Tbspns minced fresh basil
1 Tbspn minced fresh Italian parsley
1 tspn dried oregano
1/2 tspn dried thyme
1 Tbspn balsamic vinegar (I used Braggs Apple cider vinegar)
1 tspn agave nectar or Sucanat
Sea salt and black pepper
crushed red pepper (optional, I used some, and loved it!! Wouldn't cook without it).
5 Tbspns of BBQ sauce (one made with no "HFCS")
1 cup of TVP (rehydrated according to package)

1) Place olive oil in medium-size pot over medium-high heat. Add the onions and garlic, and cook for 2 minutes, stirring frequently.
2) Add the tomatoes and lower the heat to medium. Cook for 5 minutes, stirring occasionally.
3) Lower the heat to low, add the remaining ingredients, and cook for 10 more minutes, stirring occasionally.

Serve in a whole-grain bun for lunch. The next day, cook some elbow macaroni and serve with it any leftover sloppy joes.

Both versions were a hit with my family. No one even asked where was the meat, or if anything tasted different! They just loved it, and ate like crazy! I loved it too!


from "Meatless Meals for Working People - by Debra Wasserman & Charles Stahler

1/2 cup corn kernels (fresh, frozen or canned)
1/2 cup Lima beans (fresh, forzen or canned)
1/2 cup potatoes (pre-cooked or canned)
1/2 cup stewed (I used canned diced tomatoes)
1 medium onion, chopped
1 tspn oregano
1/4 cup fresh parsley, finely chopped
salt and pepper to taste
(Tropical sazon added, is amazing too! I added a bit of it, and it adds a little touch.)

Mix above ingredients in a large pot. Cook over low heat until heated through (about 12 minutes). Serve alone or over rice.

Total calories per serving: 87
Fat: <1g
Total fat as % of daily value: <1%
Protein: 3g
Iron: 1g
Carbohydrate: 15g
Calcium: 28mg
Dietary fiber: 3g
(My husband is a great fan of meat stew, so when he liked this one, I thought this was worthy of making this list of vegan recipes).

Tuesday, April 12, 2011


from "Meatless Meals for Working People - by Debra Wasserman & Charles Stahler

What a great success this salad was tonight, especially with my 5yo daughter, who is struggling to not eat meat, and doesn't always enjoy meals without it. I made this salad, which if it's tuna she loves. I didn't say anything when I served, and right away, even without knowing what the salad was, she complimented the food, and loved it. So I deem the recipe a success!

(serves 3)
1 cup chickpeas (canned or pre-cooked and drained)... I used canned
1 stalk celery (chopped)
1/2 small onion, finely chopped
3 Tbsp eggless mayonnaise (Vegenaise is really great!)
Salt and pepper to taste

Mash the chickpeas in a small bowl. Add remaining ingredients and mix well. Spread on whole grain bread as a sandwich or serve on a bed of lettuce. (Tonight I served on pita bread.)

Total calories per serving: 122
Fat: 5g
Total fat as % of daily value: 8%
Protein: 4 g
Iron: 1 mg
Carbohydrate: 17 g
Calcium: 35 mg 
Dietary Fiber: 5 g

We finished the first batch in 2 seconds, so I made a second batch!
If you're serving 4 people, you can safely make 2 recipes, and most if not the whole thing will get eaten!
It's really great!!!

Friday, April 1, 2011


(This is one my repeat recipes at home, that my family eats quite often, and they love every bite of it).

from the book "365 Soups and Stews" by Georgia Chan Downard and Jean Galton
this recipe was veganized, but worked very well!

1 cup dried cranberry beans or cannellini beans, rinsed or picked over
(I use one 14.5oz can of cannellini beans so save time)
3 Tablespoons extra-virgin olive oil
1 small onion, finely chopped
1 medium celery rib finely chopped
1 medium carrot, peeled and finely chopped
3 garlic cloves, minced
2 sprigs of fresh thyme or 1 tsp dried thyme leaves
6 cups of vegetable broth
1/2 tsp sea salt
1/2 tsp pepper
1 (14.5oz) can tomatoes, chopped, juices reserved
1 cup elbow macaroni
1/4 cup of fresh cilantro or green onions

1) If you use dry beans, place beans in a large bowl and add enough water to cover by at least 2 inches. Let stand at least 12 hours or overnight. Drain and rinse beans before using. If using canned beans, skip step #1.

2) In a small saucepan, heat oil over medium-high heat. Add onion, celery, carrot, garlic and thyme. Cook stirring occasionally, about 5 minutes. Add beans and vegetable stock/broth and bring to a boil. Reduce heat to medium-low and cook 30 minutes.

3) Stir in salt, pepper, and tomatoes with their juices and cook 20-30 minutes longer, or until beans are soft. Stir in macaroni and cook until macaroni is tender, about 10 minutes longer. Ladle soup into bowls, sprinkle with fresh cilantro or green onion, and serve.

This recipe was veganized from a recipe found in the book "365 Soups and Stews" by Georgia Chan Downard and Jean Galton. It called for Ham, but without it, it's just really great too.


  • ½ cup Long-Grain White or Brown Rice 
  • 1 Can of Corn 14.5 or 15oz
  • 3-4 Tablespoons Olive Oil 
  • 1 small Red Onion, finely chopped 
  • 1 fresh  small jalapeño, finely chopped 
  • 1 Tablespoon fresh Lemon Juice 
  • 1 Tablespoon fresh Lime Juice 
  • ¼ teaspoon Tabasco sauce or hot pepper sauce
  • 2 Tablespoons chopped, fresh Cilantro 
  • 14 oz. cooked and drained Garbanzo Beans 
  • Celtic Sea Salt and Pepper to taste 
For the Rice: Bring it to a boil with 1 cup of water. Simmer for 20 minutes covered or until dry. chefs_12.gif
Now heat 1 Tablespoon of the oil in a pan. Add the corn, the Red Onion and Tomatillo (or jalapeño), and then stir over low heat for about 1 minute until blended. Transfer to a plate and set aside to cool slightly.
Place the Lemon and Lime juices in a large bowl and whisk in the Tabasco sauce, 2-3 Tablespoons of the remaining oil, and the milky corn liquid. Whisk in the chopped Cilantro until well combined.
Using a fork, fluff in the cooked Rice, Corn and Onion mixture. Add the Beans, and season with Salt and Pepper to taste. Transfer to a serving bowl and serve immediately. Keeps in the fridge for several days, if it isn’t snarfed down before you get it there.

(I also added fresh avocado pieces and pistaschios to my plate. The kids loved it. Hubby too.)
Modified a bit from: 1000 Low Fat, Salt, Sugar, and Cholesterol Healthy Recipes by Parragon  © 2001

Thursday, March 31, 2011


Dreena's Vegan Recipes: White Bean Rosemary Soup with Jumbo Croutons & Fre...: "White Bean Soup (in foreground) This soup is captivating, with olive-oil drizzled croutons that soften slowly into a mellow, rosemary inf..."

365 Vegan Recipes

I am transitioning myself and my family to eat vegan. I grew up in a home where our food was delicious but not vegetarian and certainly not vegan. My mother is an excellent cook, and my taste buds are picky. I have wanted to become a vegetarian and now a vegan, for a long, long time.

Reasons to become vegan:

  • health
  • environment
  • lactose intolerance (me)
  • candida (me)
  • ulcerative colitis (my husband)
  • fructose malabsorption (my son)
  • information and literature like "The China Study"

The diets that are written/designed for digestive issues include meats and eggs, some include lots of cheese too. After reading "The China Study," I couldn't help but to think very often how I was going to transition my whole household to a completely plant-based diet.

As some vegan and vegetarian recipes just don't taste right in my opinion, there are some that are outstanding. I'm not a chef or gourmet cook, but I appreciate it when the food tastes right, and my family will eat the stuff till there is none left. Those successful tasty vegan recipes, only the great ones, I'll share with you.

I will be giving credit to whom credit is due. If I modify a recipe for taste, or herb/seasoning preference, I'll still give credit to whoever wrote or created that recipe, if known. Otherwise, I will be sharing things my mom taught me to make from the Brazilian cuisine. My whole family is from Brazil, and though I'm an eclectic eater, I really love my rice and beans with a fresh lettuce and tomatoes salad, dressed with pure olive oil, lime, salt and pepper.

Here we go!!