3 tablespoons of olive oil or vegan butter
2-3 tablespoons of flour (3 tablespoons makes a thicker sauce)
2 Cups of unsweetened non-dairy milk (room temp)
Salt and pepper to taste
Sprinkle of nutmeg

Heat the vegan “butter” or oil in a small pot over medium low heat, just until the “butter” begins to bubble. Whisk in the flour and stir until the flour is smooth and bubbly. Slowly add the milk while whisking, continuing to whisk until the sa...

(Serves 2-4)

An Italian favorite, this pasta dish utilizes a few of my homemade Mediterranean inspired staples that make putting together a delicious comforting dinner a snap. Fast food with slow food flavor…The best!

1 ½ cups of my Savory Meatless Filling*
1 recipe of my Classic Tomato Sauce*

Bechamel Sauce

3 tablespoons of olive oil or vegan butter
2-3 tablespoons of flour (3 tablespoons makes a thicker sauce)
2 Cups of unsweetene...

3 Tablespoons olive oil
1 16 z. can whole San Marzano tomatoes
4 cloves of garlic, minced
a sprig of basil
½- 1 t. salt

Heat a medium sauce pan with the olive oil and garlic.
Stir until lightly golden, don’t let it get too browned.
Add tomatoes and bring heat to a boil for 2 minutes, stirring and breaking down
tomatoes with a wooden spoon.
Lower the heat to medium for 10 minutes.
Add basil leaves and salt, stir together and cook for ...

(Serves 4)

1/4 Cup olive oil or light salad oil

2 tablespoons red wine vinegar

½ teaspoon whole grain Dijon mustard

½ teaspoon dried marjoram

¼ teaspoon dried thyme

¼ -1/2 teaspoon fine salt

Freshly ground pepper

2 teaspoons olive oil

½ cup walnuts, toasted

1 large red or white onion, cut in half and sliced very thin

2 cups (½ pound French green beans

1½ cups of French green or Umbrian lentils

¼ to ½ cup chop...

(Serves 2-4)

1 head of cauliflower, washed and cut into bite sized florets

½ cup soy, almond or any non dairy milk

½ cup of warm water* (see tip below)

1 cup of unbleached white flour

1 tablespoon nutritional yeast

½ teaspoon cumin

2 teaspoons garlic powder

1 teaspoon paprika

½ - 1 teaspoon chili powder

¼ teaspoons fine salt

Freshly ground pepper

¾ cup of Franks Hot Sauce, or your favorite wing sauce
1 Table...

1 cup vegan mayonnaise
1⁄2 teaspoon garlic powder
1⁄2 teaspoon onion powder
1⁄4 teaspoon black pepper
2 teaspoons parsley, chopped
3 teaspoons chopped chives
½ teaspoon dill
1⁄2 cup soy milk (added slowly or more for thinning)
½ teaspoon of fresh lemon juice

Whisk all ingredients together in a bowl-store in the refrigerator.

4-6 Crispy tofu cutlets, diced (recipe is in Foundations section) or 2-3 veggie patties
¾ -1 cup vegan mayo, I prefer Just Mayo
1/2-3/4 cup of celery, diced
½ cup red onion, diced
25 red or green grapes, sliced in half
2 tablespoons minced fresh parsley
1 ½ -2 teaspoons of curry powder
1 heaping tablespoon nutritional yeast
1 teaspoon fresh lemon juice
1 teaspoon Agave syrup
Salt and pepper to taste

To a medium sized bowl, add the may...

Serves 1
1 banana, chopped
1 kiwi, sliced
3/4 cup fresh or frozen blueberries
1 cup of ice
1 (8 ounce) container vanilla or plain vegan yogurt

Directions
Combine the banana, kiwi, blueberries, ice cubes and yogurt in a blender; blend until smooth.

2 Tbsp olive or coconut oil
1 red bell pepper, diced
2 medium sweet potatoes, peeled and diced
½ teaspoon garlic powder
½ 1 teaspoon smoked paprika
½ 1 teaspoon chili powder
½ teaspoon ground coriander
½ teaspoon cumin
1 cup corn
sea salt, to taste
Parsley or cilantro garnish

Method
Heat a large cast iron skillet over medium heat.
Add oil to skillet and let melt to coat the bottom of the pan.
Add the red bell pepper and cook 5 minu...

1 Box Ziti or pasta of choice
2 cups grape tomatoes sliced in half
1½ cups baby arugula
1 cup basil leaves, coarsely chopped
½-3/4 cup red onion diced
1½ tablespoons of good quality balsamic vinegar
¼ cup olive oil
1/2 -1 cup of pine nuts, toasted
Salt and fresh black pepper

To a large bowl add the vinegar and red onions, stir well and let stand for about 10 minutes.

Bring a pot of salted water up to a boil and add the ziti.

Next...

1 package firm or extra firm tofu, cut in half and then into ½ inch planks

¼ cup of cornstarch

¼ teaspoon salt

2 medium sized carrots julienned or shredded (about 2 cups)

½ daikon radish, julienned or shredded (about 2 cups)

1 ½ tablespoons of vegan fish sauce, or Braggs Aminos

2 teaspoons of seasoned rice vinegar

2 teaspoons fresh grated lime zest

1½ tablespoons lime juice

½ cup vegan mayo

2 tablespoons of sriracha ...

1 15-16 ounce package extra firm tofu, drained and pressed
½ cup unsweetened soy or almond milk
1/4 cup unbleached flour- GF use almond meal
¼ cup panko whole grain breadcrumbs- GF omit
2-3 tablespoons cornmeal
2-3 tablespoons nutritional yeast
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
½ teaspoon dry mustard
½ teaspoon regular or smoked paprika
½ teaspoon chili powder (optional)
1 teaspoon salt
1/2 teaspoon black pepper

T...

1 cup Savory Meatless Filling, finely crumbled
½ cup minced scallion, white and green parts (may be doubled according to taste)
1 ½ tablespoons soy sauce
½ teaspoon of toasted sesame oil (optional)

In a bowl, crumble meatless filling. Add the scallions, soy sauce, and sesame oil (if using) and blend well. Let the mixture stand for a few minutes to allow the flavors to blend.

Spoon a small teaspoon or so of the “meat”mixture into the center...

1 package Gardein Beefless Ground
1 large yellow onion, diced or minced (about 2 cups)
3 cloves of garlic, crushed and chopped
3 tablespoons olive oil
3 tablespoons dried oregano, or to taste
2 teaspoons dried basil, or to taste
1 1/2 teaspoons of dried thyme or to taste
1 teaspoon of granulated garlic powder
1 teaspoon of granulated onion powder
Salt and pepper to taste

Heat a large skillet on medium. Add the olive oil and onions. Sa...

Makes about 2 cups

1/2 cup raw cashews
1 large garlic clove (optional, if preparing for a dessert omit the garlic)
2 tablespoons of fresh lemon juice
1 tablespoon olive oil
1 package firm tofu, drained and crumbled divided in half
1 1/2 teaspoons salt
Few grinds of fresh nutmeg
½ cup of hot water (or achieve desired consistency)

Combine the cashews and garlic in food processor. Pulse process until the cashews are ground but not clumpi...

Makes 1 ½ cups

1 cup softened or melted refined coconut oil

½ cup neutral oil, like canola

½ cup unsweetened soymilk, cashew milk or almond milk

5 teaspoons granulated lecithin or 2 teaspoons liquid

¼ to 1/2 teaspoon coconut or cider vinegar

½-1 teaspoon fine salt

Pinch of turmeric for color (optional)

Place all of the ingredients in a blender bowl and process on medium speed for

about a minute or until all of the ingredi...

Delicious on veggies, burgers & kabobs
Yield: about 2 cups
Ingredients:
3/4 cup dark brown sugar
3/4 cup tamari
1/4 cup water
1 tablespoon seasoned rice wine vinegar
1-1/2 tablespoons of hot chili pepper paste
2 teaspoons toasted sesame oil
1/2 teaspoon coarse ground black pepper
1 heaping teaspoon fresh grated ginger
4 cloves fresh garlic, squeezed through a garlic press
1 tablespoon cornstarch
1 tablespoon water

Combine the corn...

Ingredients:

4 ears yellow corn, silk removed and thin husk remaining
1 tablespoons olive oil
1 garlic clove, crushed
2 teaspoon grated lime rind
1/4 Mediterranean seasoned salt or kosher salt and pepper

Preparation:

Preheat grill to medium-high heat, 350-400
Combine the olive oil and garlic in a bowl.
Set aside and prepare the corn.
Pull back the husk and remove the silk.
Next brush the corn with a little oil and arrange on the ...

Ingredients

Servings: 2-4

Nonstick vegetable oil spray

2 Tablespoons vinegar

2-3 tablespoons of sugar

2 tablespoons vegetable oil

2 teaspoons Dijon mustard

2 cups thinly sliced red cabbage

2 cups thinly sliced green cabbage

4 green onions chopped

½ thinly sliced red onion

Preparation

Heat your barbecue (medium-high heat). To a

medium sized bowl add the vinegar, sugar, oil and

mustard. Whisk until well smoot...

Serves 2-4

Ingredients
1 avocado (medium to large) or 2 Hass avocados
2 tablespoons of fresh squeezed lemon juice, about half of a medium juicy fruit
1/4 teaspoon fine salt (or more to taste)
1 pinch cayenne pepper (optional) or any pepper seasoning you like…
1/4 cup light vegetable oil

Cut the avocado in half, knock out the stone and scoop the flesh into a blender.
Add the lemon juice, salt, and cayenne pepper. Blend together.
With ...

Makes 6 -8
1 ½ cups cooked quinoa
1 ½ teaspoons garlic powder
1 ½ teaspoons of fine salt
Fresh black pepper
1 can (15 oz.) white beans (I used cannellini), drained and liquid reserved.
1/2 cup diced red onion
Juice of one lemon or lime
2 cups of fresh dried breadcrumbs
¼ -1/2 cup of fresh chopped tarragon
¼ cup of flour, for dredging
Vegetable oil, for cooking

In a large bowl, mash your beans. I like to mash the beans and leave ab...

Serves 2

Ingredients:

3/4 cup unsweetened, unflavored and unsweetened almond or cashew milk (or more as needed to thin out)
6 tablespoons of Vegan Parm or nutritional yeast
1 tablespoon of non-dairy butter or spread, preferably palm oil free
1 tablespoon all purpose flour
2-3 teaspoons of Dijon mustard
½ tsp onion powder
¼ teaspoon garlic powder
Salt & freshly ground black pepper, to taste
½ Pound small elbow or similar sized m...

1 cup raw cashews

1 cup slivered blanched almonds

½ cup nutritional yeast ( or more to taste)

1 teaspoon salt

½ teaspoon ground garlic powder (not garlic salt)

Place all ingredients in a food processor bowl and process until very fine. You may under process if you like a coarser grind,but the finer blend will “melt” better onto hot foods. Store in a tightly covered container in the fridge. Sprinkle this delicious nutritious “cheese” ...

Serves 6

Ingredients:
6 medium-sized fresh tomatoes, stems removed and sliced in half
1/2 c. fresh breadcrumbs
1-2 t. olive oil
2 scallions, minced
1 T. fresh thyme, minced
1 T fresh basil, minced
1/2 t. fresh oregano or marjoram, minced
1 clove garlic, minced
1/2 t. salt
1/4 t. pepper

Preheat the oven to 375 degrees or set broiler to high.

Put the fresh breadcrumbs, 1 teaspoon of the olive oil, scallions, fresh herbs, and garli...

Serves 4

A classic Spanish soup with all the flavors of summer! With a few delicious twists, this soup also makes a fabulous Bloody Maria.

5 large tomatoes, skinned and seeded, cut into chunks
¼ cucumber diced
Half a medium yellow onion, diced
1 red bell pepper, seeded and diced
1 small clove of garlic
½ teaspoon red wine vinegar
1 tablespoon olive oil
Chopped scallion, chives, or your favorite fresh herbs for garnish

Place all i...

Serves 2

Creamy, rich and packed with vitamins, this super smooth soup is always a summer favorite.

½ seedless cucumber
1 shallot
1 avocado
2 tablespoons vegan yogurt (soy is most neutral, but you can use almond or coconut)
2 teaspoons fresh mint
4 teaspoons fresh lime juice
Salt and pepper
Sprinkle of ground cumin
1 cup of ice water
More fresh mint or cilantro, chopped, for garnish

Ingredients

3 tablespoons extra virgin olive oil
One 14-ounce package firm tofu, drained, pressed, and mashed
2 tablespoons walnuts, toasted (see page 00) and finely ground
1⁄2 cup wheat germ
1⁄4 cup chopped parsley
2 tablespoons light soy sauce
2 tablespoons nutritional yeast (optional)
1 tablespoon onion powder
1⁄2 teaspoon garlic powder 1⁄4 teaspoon oregano

Oil an 8 ≈ 8-inch square or round baking dish with 11⁄2 teaspoons oli...

Serves 2-4

Preheat grill to 450

Ingredients:
½ Pound pasta (ziti or penne work well)
2 Small Eggplants, diced
2 Zucchini, diced
2 Summer yellow squash, diced
2 cloves of sliced garlic

In a medium bowl combine:

2 C. baby arugula
1 handful of fresh Basil (roughly chopped)
1 small handful of fresh parsley (roughly chopped)
3 Roma tomatoes (cubed)
2 T. Dried mixed herbs, Italian blend or Provence

To prepare:

Bring a large p...

Serves 2 to 4
Ingredients:
5 T. extra virgin olive oil
5 T. good-quality balsamic vinegar
1 t. crushed red pepper flakes
1 to 2 garlic cloves, thinly sliced
2 c. cooked cannellini beans
3 T. basil, chiffonade
Salt and freshly ground black pepper, to taste
4 slices day-old rustic bread, grilled or toasted

To prepare: In a bowl big enough to accommodate all the ingredients, combine the olive oil, vinegar, and pepper flakes. Using ...

Makes 4 open-faced sandwiches

Ingredients:
1 pkg. vegetarian or vegan sausages, sliced in half length-wise Vegetable oil for frying,
canola works best for high heat applications
4 pieces whole grain German-style bread
Dijon style mustard
Your favorite homemade or jarred sauerkraut

To prepare:
Heat heavy skillet over medium high heat until hot, then add just enough vegetable oil to coat the surface but not create any pooling of oil...

Make about 30 wontons

Ingredients: 1 bunch rainbow or green chard, washed (collard greens may be substituted)
1-2 T. vegan cream cheese
1⁄4 t. granulated onion powder (not salt)
1⁄2 t. coarse kosher salt, or less, to taste
Vegetable oil, for frying Vegan or vegetarian wonton wrappers

To prepare:
Remove the center rib from the chard leaves and chop into large pieces.

In a large pot bring about an inch of water up to a boil.

i...

Ingredients:
16 ounces extra-firm or firm regular tofu
1 teaspoon canola oil
2-3 tablespoons finely chopped onion
Small bunch of chives chopped (optional)
1/4teaspoon turmeric
1/4 teaspoon soy sauce or tamari
Salt and ground black pepper

1. Remove tofu from container and drain excess water. Wrap in paper towels or a clean cloth and gently press until the tofu is moist but not wet. Crumble until the tofu resembles a scrambled egg texture...

Serves 4

Ingredients:
2 lbs. swiss chard
2 cloves garlic, crushed
Pinch red pepper flakes
1 can San Marzano tomatoes
1 can cannellini beans, rinsed and drained
Olive oil

Parboil the chard for 5-6 minutes and drain well. Set the chard aside. Heat oil in a wide heavy skillet and add garlic and red pepper. Cook until golden, then add tomatoes and boil the mixture for about 3-5 minutes. Add the canned beans and cook another 3 to 4 minutes. ...

Serves 6

½ cup sundried tomatoes without the oil, softened in warm water for 10 to 15 minutes
1 pound of pasta (any variety of sturdy macaroni)
4 tablespoons olive oil
1 onion, chopped
2 cloves garlic, chopped
1 yellow pepper, seeded and sliced
Red pepper flakes (optional)
1 pound collard greens, washed, dried and cut into strips
Handful of fresh basil, chiffonade

1. Prepare sundried tomatoes and set aside.
2. Bring a large pot of ...

2 T. vegetable oil
1 pkg. extra firm tofu, drained, pressed, and diced into 1/4 inch pieces
1-2 t. nutritional yeast
1 medium onion, diced
1 stalk celery, diced
1 c. frozen vegetable blend (peas, carrots, and corn), defrosted
3 T. vegan margarine
3 T. all-purpose flour
3 c. vegetable broth or water
¼-½ t. Bell’s Seasoning®
8-10 puff pastry shells
¼-½ c. fresh parsley

Preheat the oven to the temperature called for on the package of the...

Serves 4

2 cucumbers
2 tomatoes
1/2 medium red onion
2-3 tablespoons red wine vinegar
6-7 tablespoons extra virgin Spanish olive oil
½ teaspoon of fine sea salt

Preparation:

Peel the cucumber with a vegetable peeler or knife. (Some English or European cucumbers do not require peeling) Next slice the cucumbers into rounds, about an 1/8 of an inch thick. Cut each of the tomatoes into eight pieces. Thinly slice the red onion into ring...

6 -7 Cups prepared fruit
1-2 tablespoons all purpose flour
1 tsp lemon juice and grated zest from one half

1 cup Light brown Sugar, packed
1/3 cup dark brown sugar, packed
1 ¼ cup Flour
1 cup whole (old fashioned) oats
½ teaspoon cinnamon
½ teaspoon salt
10 tablespoons refined coconut oil or vegan butter, chilled

Preheat oven to 350. Toss the fruit with 2 tablespoons of flour, lemon juice and zest. Sprinkle evenly into a 12 inch c...

Serves 2

¼ cup raisins
¼ cup pine nuts or blanched almonds, lightly toasted
12 ounces of spinach, tough stems removed
1-2 tablespoons of olive oil
Sherry Vinegar
Salt and fresh black pepper

Cover the raisins with ½ cup hot water and let stand for 10 minutes. Drain and set aside.

Rinse the spinach and shake dry. Be sure to leave some moisture on the leaves.

Heat a skillet on medium heat and add the oil. After 10 seconds swirl the ...

Serves 4

1 package extra firm tofu, drained and pressed until dry
2 tablespoons olive oil
½ yellow onion, minced
½ cup carrot, finely diced
½ cup celery, minced
2 cloves garlic, finely diced
1 tablespoon cornstarch
¼ cup nutritional yeast
Juice of half a lime
Panko crumbs, for coating (For gluten-free, omit crumbs.)
Vegetable oil for frying

1. In a heavy skillet, heat the oil and sauté the onion, carrot, and celery for 5 minutes....

Makes 2 pizzas

1 12-14 inch prepared pizza crust
5 yellow onions, sliced into ¼ inch half moons
1 large sweet potato, peeled and cut into quarters
2-3 tablespoons olive oil
2 tablespoons fresh rosemary and sage, finely chopped
½ teaspoon dried oregano
Salt and fresh black pepper

Preheat your oven and or pizza stone to 475 degrees.

Heat a large skillet over medium heat, and add 1 tablespoon of olive oil. Add the onions, toss and sprin...

Makes 3-4 sandwiches
Ingredients: 1 large sweet potato, peeled and sliced into 1⁄4” rounds
6-8 slices whole grain bread
Thin slices of red onion
Thick slices of ripe tomato
1 avocado, sliced
Chopped lettuce
Your favorite hummus as a spread

To prepare: Drop the sweet potato pieces into boiling water and cook for 8-10 minutes, just until the pieces are fork tender. Remove from the water and allow to cool for a few minutes.

Lay out ...

Makes about 2 cups

Ingredients:
14 oz. can artichoke hearts, drained
1 c. cooked chickpeas, drained
½ small onion, chopped finely
1 stalk celery, chopped finely
1 T. nutritional yeast
1 t. kelp granules
½ t. flaked Nori seaweed
1 ½ t. soy sauce
1 t. rice wine vinegar
1-2 T. vegan mayonnaise

To prepare:
Place drained artichoke hearts into the bowl of your food processor and pulse to chop, being careful to retain some flaked tunafish...

Serves 6-8

2 Red bell peppers
1 15oz block of firm tofu, drained and blotted dry
¼ cup fresh lemon juice (about 1 juicy lemon)
1/3 cup of olive oil
1 teaspoon fine kosher salt
1 tablespoon organic cider vinegar

Begin by roasting the peppers. Lay the whole peppers on a lined baking sheet. Heat your broiler on high and broil the peppers until the skins are charred and the peppers have collapsed. Remove the peppers from the oven, and while ...

Makes 4 individual pizzas

Ingredients:
4 pita bread rounds
2 cups finely chopped baby spinach
1 recipe Herbed Tofu Cheese (use recipe from Herbed Tofu filling episode or see below)
½ c. pitted, halved Kalamata or other black olives
Olive oil
Freshly ground black pepper

To prepare:
Preheat oven to 350 degrees. Meanwhile, assemble your pizzas. Layer on each pita round a handful of the spinach, a generous spoonful of the tofu cheese, and ...

Serves up to 10

½ cup walnuts, toasted
1 tablespoon olive oil
1 medium onion, finely chopped
3 ½ cups crimini or baby bella mushrooms, sliced
2 garlic cloves, chopped
3 tablespoons chopped fresh herbs, mixed parsley and thyme work very well
15 ounce can cannellini beans, drained and rinsed
Salt and pepper, to taste
Truffle oil, optional
Extra slices of mushroom for garnish

1. Toast the walnuts in a small cast iron skillet tossing c...

Serves 4

Quinoa has a wonderful nutty flavor and crunchy texture and this ancient grain contains high-quality, complete protein and excellent essential amino acid balance. It’s a perfect alternative to rice or pasta in many recipes.

1 cup quinoa cooked in 2 cups of water
1/3 cup diced dried apricot
1/3 cup toasted almonds or pecans
2 tablespoons currants
2 scallions, minced
1 tablespoon olive oil
Salt and pepper
Chopped fresh parsl...

Serves 4

1 to 2 tablespoons olive oil
1 onion, sliced
1 celery stalk, diced
1 carrot, diced
2 cloves garlic, chopped
3 beets, peeled and diced
½ head red cabbage, chopped
2 Yukon Gold potatoes, diced
1 crisp apple, peeled and diced
3 cups vegetable stock
1 teaspoon crushed caraway seed
Fresh dill
Dairy-free sour cream, optional

1. Heat a stockpot over medium heat and add the oil. When the oil is hot but not smoking add the onion...

Makes about ½ cup

¼ cup organic ketchup
2 tablespoons soy sauce
2 tablespoons agave syrup or brown sugar
1 tablespoon rice vinegar
4 whole scallions sliced thin, reserve 2 for garnish
Red pepper flakes

1. Blend all ingredients in a bowl until smooth, and set aside.
2. Brush tofu, tempeh or other meat substitute strips with a little oil and broil or roast either loose or on skewers until done.
3. Toss broiled “meat” in the sauce and r...

Serves 4

A great side dish, this one also makes a fantastic low-fat, tasty burrito filling.

2 tablespoons olive oil
Half a medium onion, diced
1 cup long grain brown or white rice
1 teaspoon turmeric
¼ teaspoon cumin
½ teaspoon salt
2 cups vegetable broth or water
1 small can black eyed peas or black beans, drained and rinsed
¼ cup toasted walnuts or pecans
¼ cup chopped fresh Italian parsley


1. In a deep skillet, heat olive...

Serves 4-6

Serves 4-6 and recipe can be doubled.

Filling Ingredients:
¼ C Olive oil
2 C. Crimini mushrooms, sliced
1 Medium onion, diced
1-2 cloves garlic
1 large Eggplant cut into 1” cubes (baked in a 375 degree oven for 20 minutes until dry)
½ to 1 28 oz. can of whole San Marzano tomatoes
1 T. Capers (optional)
1 C. Fresh basil, coarsely chopped
Salt and pepper

One recipe Polenta, herbed or plain (see basics below)

To Prepa...

Makes about 1 ½ cups

Ingredients:

1 package extra firm or firm tofu, drained and dried with a towel
Handful of mixed herbs: tarragon, thyme, basil – about 4 T. chopped
1 t. dried oregano
Coarse kosher salt and freshly ground black pepper, to taste
1-2 T. olive oil

To prepare:
Using your fingers or a fork, break up and mash the tofu into a large curd cheese-like consistency. Add fresh herbs, oregano, salt, pepper, and olive oil and ble...