Kale stems with tangerines and cranberries


1 cup chopped kale stems

1 tsp coconut sugar

1 tsp coconut aminos

1 tsp nutritional yeast

1/2 tsp garlic powder

1/4 tsp ground black pepper

1/4 cup chopped spring onion (greens only)

1 tangerine, each wedge cut into thirds

1/4 cup dried cranberries


1) Preheat frying pan or wok on high for at least two minutes.

2) Add kale stems. Stir often for 5 minutes.

3) Add next six ingredients and stir thoroughly and cook for two more minutes.

4) Transfer to bowl and gently stir in tangerines and cranberries immediately before serving.

This dish is good either hot or cold so it can used as a warm side or can be made ahead and chilled for a summer picnic.

Broiled pineapple and pepper medley




2 cups Jasmine rice

1 pineapple, cored and sliced

1 cup sweet peppers, chopped

1/2 cup onion, chopped

2 stalks celery, chopped

1/8 cup corn or rice starch

1/4 cup coconut aminos (or soy sauce)

1/4 cup coconut sugar (or other sweetener)

1 cup or more of water

Teriyaki sauce (optional)

Black pepper to taste


Cook rice and set aside.

Gently blanch peppers, onions, and celery in a few tablespoons of water on high heat for about two minutes.

Place pineapple slices on a large pizza pan or broiling tray (with sides to catch liquid) then sprinkle on peppers, onions, and celery and place under broiler for a few minutes until liquid starts to sweat from pineapple.  Drain liquid into a wok or large skillet and return pineapple and peppers to broiler until starting to char, rotating occasionally for even cooking.

Add cornstarch, coconut aminos, and coconut sugar to wok and whisk until bubbly. Add water slowly, continuing to whisk, until thick and bubbly.  Add more aminos, sugar, and optional teriyaki sauce to taste.

Add broiled pineapple and vegetable mixture to wok and blend over high heat. Remove from heat and serve over rice with fresh ground black pepper.




Valentine purple salad

Although you cannot tell in the picture, the color of the salad is a pinkish purple.


1/2 head chopped purple cabbage

10 purple potatoes, chopped and boiled

One raw beat chopped

One large grated carrot

2 tablespoons Vegannaise

2 tablespoons balsamic vinegar

2 teaspoons raw sugar

2 tablespoons sweet pickle relish

2 tablespoons ginger dressing or 1 teaspoon raw pureed ginger


Combine all ingredients and mix well.


Cabbage and potatoes



1 medium head green cabbage

1 large onion

3 spring onions

8 medium potatoes

1/2 tsp dried minced onion

1/2 tsp garlic powder

1/4 tsp paprika

1/4 tsp fresh ground black pepper

1 TBSP dried parsley

3 tsp coconut aminos (or soy sauce or tamari or Bragg’s aminos)

2 TBSP nutritional yeast

sea salt to taste


  • Peel potatoes and cut each potato into about 8 chunks (I do this by cutting each in half lengthwise twice – into quarters – then chopping each quarter horizontally into 4 equal pieces per quarter)
  • Chop cabbage into 1-2 inch squares
  • Dice onions
  • Boil potatoes until not quite soft
  • While potatoes are boiling, dry fry onions in a very very hot cast iron pot or wok or very large skillet (I turn flame on highest setting for at least one minute before adding onions)
  • Add cabbage and continue dry frying over highest flame setting until both onions and cabbage are browning
  • Add all remaining ingredients, except potatoes, and continue to stir well over hottest flame setting
  • Add potatoes and stir well, adding spoonfuls of potato water until desired moisture of dish is attained
  • Salt to taste and enjoy.

Bok choy with carrots


Bok choy


Coconut aminos

Jasmine rice


Roast whole carrots in a closed roaster at 350 degrees for about an hour.

Slice roasted carrots and place in a large wok.

Clean bok choy and slice into small pieces and add to wok.

Shake on coconut aminos to moisten.

Quick fry carrots and bok choy and serve over steamed Jasmine rice with coconut aminos to taste.


Sweet potatoes

TRUTH!  This is one of the healthiest meals on the planet!


Vegan Greek Eggplant Moussaka


1 large eggplant, peeled and sliced lengthwise

1 onion, chopped

5 or more cloves garlic, chopped

Gardein ultimate beefless ground

3 cups tomato sauce (I used fresh lightly boiled peeled and cored Roma tomatoes)

1/2 cup raw cashews, soaked in 1/2 cup water

1 tsp coconut sugar or other sweetener

1/4 cup unsweetened plain almond milk

1/8 tsp cinnamon

1/8 tsp nutmeg

1/8 tsp fresh ground black pepper

1/2 tsp Greek oregano

1/2 tsp parsley

1 tsp minced dried onion

1 tsp garlic powder

2 TBSP coconut aminos

1/2 tsp Neat egg replacer

1/8 tsp Kala namak black mineral salt

1 tsp cornstarch

1 tsp aluminum-free baking powder

2 TBSP nutritional yeast

sea salt to taste



Heat onions and chopped garlic in a large skillet for 1-2 minutes. Add ground and mix in parsley, black pepper, oregano, garlic powder, onion powder, cinnamon, nutmeg, coconut aminos, coconut sugar, and salt to taste.

Stir in tomato sauce.  Taste and add additional seasoning as desired.

Put half eggplant slices on bottom of casserole dish. Top with ground and tomato mixture, pour almond milk on top, then add remaining eggplant slices.

Liquify cashews and soaking water in Vitamix or other highspeed blender together with last 6 ingredients then pour evenly on top of casserole and place in pre-heated oven at 350 degrees.

Bake for 75 minutes.


Super quick and easy cucumber and tomato salad


2 cucumbers, peeled and cubed

1/2 cup or so cherry or grape tomatoes, halved

1 TBSP maple syrup

1 TBSP yellow mustard

1 TBSP apple cider vinegar


Mix all ingredients and chill.

Green Smoothie


2 cups kale

1/2 cup pineapple chunks 

1 carrot

1 stalk celery

2 sweet apples (I used Golden Delicious)

1 small mango

1/4 lime

1 small piece fresh ginger



Put all ingredients in a Vitamix or other high powered blender.

Enjoy 🙂



Glorious kale salad

I used to be intimidated by kale because it was so thick and ribbed and bitter if not prepared correctly.  However, if kale is properly prepared the bitterness and tree-like texture is replaced by tender deliciousness.  This salad is also incredibly nutrient-dense, so much so if I have a lot going on and need some extra boost sometimes I eat all of it as a very large and satisfying meal.  Although there would be some nutrient loss, I suspect this meal could also be cooked/wilted in a large wok on a cold day, just wait to add the avocado and mandarins until after it is removed from heat.



10 cups of kale

2 apples (I used golden delicious), chopped (peeling is optional, although I peeled mine)

3 mandarin oranges, peeled and sectioned.

1 avocado, in small cubes

1 large beet, shredded

1/8 cup or so of walnut pieces and/or pistachio kernels (optional)

Dressing (puree the below ingredients in a Vitamix or other high speed blender):

2 TBSP coconut aminos (or Bragg’s liquid aminos or soy sauce or tamari)

4 TBSP lemon juice

1/2 tsp original Herbamere or sea salt

t TBSP yellow mustard

2 TBSP garlic granules or fresh garlic

3 dates, pitted

1 mandarin orange, peeled

2 tsp ground mustard seed

1 TBSP garlic sauce

2 TBSP nutritional yeast

1 tsp coconut palm sugar

1 tsp grated ginger

1/2 tsp toasted sesame oil or tahini (optional, but adds a nice flavor)

1/4 cup water


De-rib and shred kale.  Pour dressing over kale and mix thoroughly for a few minutes to coat all leaves.  Let sit for five minutes, stirring occasionally,  then add remaining ingredients, let sit another 5 mintues, then stir again until leaves are desired tenderness.         


Quick vegan cole slaw


Shredded cabbage (I used both green and purple)

Shredded carrots

Veganaise – as much as needed for desired creaminess

Almond milk to thin sauce

1 tsp mustard powder (regular yellow mustard can be used if you do not have any powder)

2 TBSP coconut sugar (or other sweetener)

Salt & pepper to taste, more pepper than salt

Apple cider vinegar – enough to acquire desired tanginess

Mix everything together.  Refrigerate.  This goes great with vegan baked beans and some sandwiches or you can eat a huge bowl of it as a meal.  Also, you can add raisins, pecans or walnuts, and apples for a waldorf-type slaw. Another variation includes ginger and mandarins.  Lots of variations.

Spaghetti, my husband’s version

Add one pound of Tinkyada brown rice spaghetti to a pot of boiling water and boil for about 14 minutes.  Drain, set aside.  In a wok or large skillet, saute 5 chopped cloves of garlic and 1 medium chopped onion.  Add one jar of pasta sauce, 1 lb spinach, dried oregano and garlic to taste.  Simmer, covered, for a few minutes then stir over medium heat until hot and sauce is thick.  Top with vegan Parma.  This pasta even better the next day.

Easy vegan tortilla chili (or chili avocado wraps)

I had three avocados that were about to go bad so I decided to make mashed avocado spread to put on chili tortilla sandwiches.  To make the spread, I simply mashed the avocados then added a splash of lime juice and a teaspoon of Veganaise and a 1/4 teaspoon each of garlic powder and onion powder.

For the chili filling, drain one can of diced tomatoes, one can of sweet corn, and one can of black beans.

Simmer tomatoes, beans, and corn in a large saucepan or medium stockpot until boiling.  Meanwhile, dry fry one chopped sweet onion and 4 cloves of garlic, thinly sliced.  While dry frying, add chili powder, coconut sugar (or other sweetener), a dash of cinnamon, and some garlic powder, onion powder, cumin, and cayenne pepper.  You may also add chopped jalapeno peppers if desired.  Cook onions and garlic until carmelized, adding water once in a while after blackening starts to occur.  Add to saucepan and simmer.  Stir in about 1 cup of crushed lowfat tortilla chips and stir until blended.  Add cornstarch and nutritional yeast until sauce thickens.  This can now be eaten as chili topped with mashed avocado and maybe some fresh cilantro, or you can heat up tortillas on a panini press or by dry frying briefly in a cast iron skillet and once the tortillas are hot and slightly crispy, slather mashed avocado on them and then add a scoop of chili mixture and some fresh cilantro, wrap and eat.


Vegan potato salad


5 lb bag red potatoes, peeled if desired, cut into about 8 pieces per potato

1 large spring onion, chopped fine

5 stalks or more of celery, chopped fine

Veganaise – 1/2 cup, more or less depending on starchiness of potatoes and how creamy you like your potato salad

Yellow mustard – 2 TBSP

Almond milk – 1/4 cup, more if sauce is too thick, less if you desire thicker sauce

Dried parsley – 1/2 tsp

Kala namak black mineral salt – 1 tsp more or less to taste

Dried dill (or fresh if available) – 2 TBSP

Sweet pickle relish – 1/2 cup


Cut potatoes into 1/2 inch or bigger chunks and put into cold water then turn burner on high and once water is boiling, boil the potatoes for about 10 minutes, then check every 45 seconds to see if they are ready.  They are done when you rinse a piece off in cold water and eat it and it is not raw inside but the potato is still very firm. DO NOT overcook and allow the potatoes to get too soft or you will have mashed potatoes instead of potato salad.  Red potatoes are best, golden potatoes are second best, Russets are not recommended because they tend to mash the moment they are no longer raw, but I have heard of people who are able to make potato salad with Russets.

Once the potatoes are done, immediately rinse them in cold water, drain, then set aside.

Chop the celery and the spring onion (use both white and green parts).  

Place chopped celery and onion into a large mixing bowl and add remaining ingredients and mix well.

Add potatoes to mixture and stir well.  Cover and refrigerate.  Some people add vegan bacon bits such as Bac’Uns by Frontier, but I prefer as is.

Quick vegan sandwiches

I love Dr. Praegers kale burgers.

I start out most sandwiches by warming tortillas in a panini press.

I then add lettuce, grape tomatoes, and soy-free Veganaise.


Lastly, crisp the kale burger on both sides and then cut in half and make two tortilla wrap sandwiches.

Vegan coconut shrimp and mango soup

I got home late the other evening and was hungry so I peeled a large ripe mango and pureed it in my Vitamix and then poured it into a bowl and ate it like soup.

Meanwhile, I had some store-bought vegan coconut shrimp which I purchased at Wegman’s that had been thawed the day before.


I dipped these in homemade cocktail sauce made from horseradish and ketchup.  A nice treat.

Vegan mashed potatoes 


1/2 cup cashews

3 pounds of Russett potatoes

Salt & pepper

Nutritional yeast

Pinch of dried parsley

1 TBSP dried minced garlic

Vegan gravy mix


Soak cashews in water for at least 30 minutes (but preferably overnight)

Puree the cashews in a Vitamix or blender with 1 cup water and about 1/4 cup of nutritional yeast, minced dried garlic, and a pinch of dried parsley.

Boil the potatoes until soft enough to mash with a fork.

Mash the potatoes, adding the pureed cashew mixture.  I enjoyed mine topped with Road’s End Organics savory herb gravy.

Pineapple for breakfast


Breakfast lope


Brussels sprouts and jasmine rice

Steam some rice

Splash on some coconut aminos

Add some steamed Brussels sprouts and sprinkle on a little garlic powder and ground black pepper and additional coconut aminos to taste.  Enjoy!

Corn and asparagus chowder

As I noted in my last post, I found a large amount of asparagus in our freezer yesterday.  In addition to broiled spears which we snacked, I made a hearty chowder in which I also used corn that I canned last summer and figured I should use up before the next corn season which starts in a couple months.

INGREDIENTS (not in any particular order):

1)  3 bags frozen asparagus, chopped.

2)  5 russett potatoes, peeled and chopped

3)  4 pints of home-canned (or supermarket canned) corn kernels, with liquid

4)  3 stalks celery, diced

5)  10 shakes fresh ground pepper

6)  1/2 tsp cumin

7)  1/2 tsp garlic powder

8)  5 cloves garlic, chopped

9)  1/2 tsp onion powder

10)  Fresh leeks or 4 TBSP leek flakes (I used flakes because I was out of fresh)

11)  1/3 cup nutritional yeast

12)  2 TBSP chick-pea miso

13)  1/4 cup coconut aminos

14)  1/2 tsp dried parsley

15)  1 large carton low sodium vegetable broth


1)  Boil potatoes until starting to soften but not done.  Drain and set aside.

2)  Put 1 pint of corn, 1/4 of the asparagus, and 1/2 carton of vegetable broth and pulverise in a Vitamix or other blender and set aside.

3)  Put remaining 1/2 carton of broth into a large stock pot with all remaining ingredients except asparagus, potatoes, corn, and Vitamix mixture.  Simmer over medium heat for about 10 minutes.

4)  Add potatoes and simmer until potatoes are done.

5)  Add remaining asparagus, corn, and Vitamix mixture and heat until it just starts to simmer.

6)  Add additional coconut aminos to taste to each serving.

Portabello sandwiches

1)  Place portabello caps in a cast iron skillet.

2)  Add coconut aminos (or soy sauce) and teriyaki sauce.

3)  Cook on medium flame.

4)  Use a press for more even cooking.

5)  They’re done when they look cooked.

6)  Remove mushrooms and dry fry some onions in the same skillet (sorry, forgot to take a picture).

7)  While onions are frying, prepare some romaine lettuce and tomatoes.  Get out the tortillas.

8)  Put the tortillas in a panini press or skillet until warm.

9)  Put portabellos on warm tortillas.

10)  Add onions.

11)  Add tomatoes.

12)  Add lettuce.

13)  Add horseradish sauce.


14)  Enjoy!

Asparagus: healthier than chips or popcorn!

Yesterday we cleaned out the freezer and I found several large bags of asparagus.  I thawed some out, spread them on a cast iron pizza pan, sprinkled on some coconut aminos, fresh ground black pepper, and garlic powder and placed it under the broiler.  I ended up eating them as a snack while watching TV with my husband.

Nutritionally, a plate of asparagus this size (about 125 spears, give or take – I ate some before I took the picture) contains the following:

47 grams of protein

3.1 grams fat

77.5 carbs

403 calories

37 grams of fiber

372% RDA Vitamin A

217% RDA Vitamin C

31% RDA calcium

62% RDA magnesium

93% RDA potassium

Quick Mexican skillet tacos or nachos

This is so fast and simple to make and is one of my husband’s favorites. INGREDIENTS: 2 bell peppers (I used red and yellow) 1 onion 1 can of Eden’s Caribbean Rice and Beans 1 jar spicy salsa (I use a low sodium) 1 can corn, drained (or fresh) 2 avocados  Nutritional yeast (optional) Lime juice (optional) Tortillas for tacos or tortilla chips for nachos.       INSTRUCTIONS: Dry fry onions and peppers in a large skillet or wok.  Do not use oil or water.     Add salsa once the peppers and onions are charred.      Add beans and rice and corn and heat, stirring constantly. Mash the avocados.
Add some lime juice and nutritional yeast if desired to the mashed avocados.        Heat tortillas (I used a panini press).  To serve, spoon a little of the rice and bean mixture onto a tortilla with a dollop of mashed avocado.      Enjoy!   Alternatively, heap mixture onto tortilla chips with some vegan cheese.

“Doctored up” canned black bean soup for lunch

For lunch today I didn’t want to spend too much time or effort and I am low on ripe fruit so I decided to have a can of soup.

Health Valley organic no salt added black bean soup.  By itself, it lacks the flavor I crave so I add the following ingredients while I am heating it up on the stove:

1 tsp cumin

1/2 tsp minced onion

1/2 tsp minced garlic

1 tsp coconut aminos

fresh cilantro

I then top it with one chopped avocado.

My grandmother used the phrase “doctoring it up” to describe the process of adding fresh ingredients to a store-bought convenience food to make it healthier and to taste more homemade.