Monday, June 12, 2017

Buffalo "Meat"balls


  • 1 tablespoon vegetable oil
  • 2 garlic cloves
  • 1 celery stalk, coarsely chopped
  • 1 (15-ounce) can white beans, rinsed, drained
  • 4 ounces button mushrooms
  • 1 large egg
  • 1 cup panko (Japanese breadcrumbs)
  • 1 teaspoon kosher salt, divided
  • 5 tablespoons unsalted butter
  • 1/2 cup hot pepper sauce, preferably Frank's
  • 2 tablespoons pure maple syrup
  • 1/2 cup sour cream
  • 1/4 cup buttermilk
  • 1/4 cup crumbled blue cheese
  • 1/2 teaspoon freshly ground black pepper
  • 2 tablespoons chopped chives, divided
    1. 1. Arrange a rack in center of oven and preheat to 400°F. Coat a rimmed baking sheet with oil.
    2. 2. Pulse garlic in a food processor until finely chopped. Add celery, beans, and mushrooms and pulse until coarsely chopped. Transfer to a large bowl. Stir in egg, panko, and 3/4 tsp. salt. Using your hands, roll tablespoonfuls of bean mixture into balls. Transfer to prepared baking sheet, packing them snuggly. Roast veggie balls, turning halfway through, until firm and cooked through, 25–30 minutes.3. 
    3. 3. Meanwhile, cook butter, hot sauce, and maple syrup in a small saucepan over medium heat until butter is melted. Stir until smooth; set aside.
    4. 4. Make dip: Whisk sour cream, buttermilk, blue cheese, pepper, 1 Tbsp. plus 2 tsp. chives, and remaining 1/4 tsp. salt in a medium bowl. Top with remaining 1 tsp. chives.
    5. 5. Transfer veggie balls to a large bowl. Toss with hot sauce mixture and serve with blue cheese dip alongside.
  1. Do Ahead
    1. Veggie balls can be formed, not cooked, 1 day ahead; cover and chill.

Cauliflower Salad

Source: Sandy's Kitchen

4 cups cauliflower in bite size pieces 
6 hard-boiled eggs
1/4 cup light mayonnaise
3 tbs of yellow mustard
3 tbs of chopped dill pickle
1/8 cup of chopped onion (uncooked)
¼ teaspoon salt
½ teaspoon pepper to taste
2 tablespoons chopped parsley

1. Steam cauliflower until tender; let cool completely.
2. Peel eggs, rinse and separate yolks into a bowl. Then mash the yolk and cut the whites into small bite size pieces then blend together. 
3. Mix all together and enjoy!

Sunday, June 11, 2017

Three-Cheese Mac & Quinoa

Makes 8 servings (slightly modified by Aimee)

12 oz. macaroni
1 cup quinoa
4 TB butter
1 cup panko breadcrumbs
1/4 cup flour
2 cups milk
2 cups shredded sharp cheddar
2 cups shredded Monterey Jack
1/2 cup grated Parmesan

1. In large pot, cook macaroni according to package directions.  Drain & return to pot.
2.  Place quinoa in medium saucepan with 1 3/4 cups water. Bring to boil, reduce heat, cover & simmer 15 minutes or until water is absorbed. Let cool a little and stir into macaroni.
3. Melt butter in small saucepan. Whisk in flour. Gradually whisk in milk and cook until thickened. Stir into macaroni mixture along with cheddar & Jack cheeses.
4. Transfer to oiled 13 x 9 pan and top with parmesan & panko.  Broil over high heat until browned; serve.

Kale Salad with Apples & Cheddar


3 cups finely chopped kale, packed
3 TB slivered almonds
1 large apple (such as Gala), finely diced
2 oz. sharp white cheddar, finely diced
2 TB lemon juice
5 TB olive oil
3 TB grated Parmesan
salt & pepper to taste

Combine kale, almonds, apple, & cheddar in large bowl. Whisk together lemon juice & olive oil; add to the salad & toss well. Top with Parmesan and serve immediately.

Wednesday, May 10, 2017

Chickpea Alfredo with Spring Veggies

Source: Better Homes & Gardens

1/2 cup raw cashews
12 oz. fettuccine
1 cup sliced fresh asparagus
2 cups lightly packed fresh spinach or arugula
1 cup frozen peas, thawed
1 3/4 cup water
1/4 cup chickpea flour
1 TB lemon juice
1 TB olive oil
2 cloves garlic, minced
1/2 tsp salt
1/2 tsp pepper

1. In small bowl combine cashews & enough boiling water to cover; soak 20 minutes & drain.
2. Meanwhile, cook pasta according to package directions, adding asparagus the last 3 minutes, and spinach/peas the last 1 minute; drain and transfer to large bowl.
3. In a small saucepan whisk together water & flour until smooth. Cook & stir over medium heat just until bubbly.
4. In a blender combine soaked cashews, flour mixture, & remaining ingredients. Cover & blend until smooth. Add to pasta mixture and toss to coat.

Tuesday, April 18, 2017

Jellyfish Cupcakes


(tint with blue food coloring to simulate water)

Meringue cookie for head, shoestring licorice for legs

Thursday, April 13, 2017

Vanilla Buttercream Frosting

Makes enough for 2 dozen cupcakes at least

2 sticks butter, softened
4 cups powdered sugar
1/3 cup milk
3 tsp vanilla

Beat butter with mixer until smooth. Add in sugar & vanilla; slowly mix in milk until desired consistency (add more if needed).

Slow Cooker Mexican Quinoa

Makes 6-8 servings
To tone down the spiciness, substitute water or broth for some of the enchilada sauce.


  • 1 and 1/2 pounds butternut squash ~4 cups
  • 1 cup frozen corn
  • 1 can (15.25 ounces) black beans drained and rinsed
  • 1 cup uncooked quinoa rinsed
  • 1 teaspoon minced garlic
  • 1 can (14.5 ounces) fire-roasted petite diced tomatoes
  • 1 small jalapeno optional
  • 2 cans (19 ounces each) mild red enchilada sauce
  • 1 cup vegetable broth
  • 2-3 TB taco seasoning
  • Optional toppings: shredded cheddar cheese, fresh lime juice, sour cream, chopped cilantro


  1. Spray your slow cooker with nonstick spray. Be generous!! I use a relatively new (5 years old) 6-quart crockpot for this recipe. Older crockpots don't always cook as quickly or the same temperature throughout the whole crockpot.
  2. Peel and deseed the butternut squash. Cut it into cubes and place in the slow cooker.
  3. Add in the corn, drained and rinsed black beans, rinsed quinoa (I rinse mine in a fine mesh sieve), minced garlic, undrained fire-roasted petite diced tomatoes, diced jalapeno (if desired), the 2 cans of enchilada sauce (make sure you have the right ounce amount - these are the large cans), the vegetable or chicken broth, and the packet of taco seasoning.
  4. Give everything a really good stir, cover and cook on high for 3 hours or until the quinoa is cooked and the butternut squash is tender.
  5. Remove the lid and stir everything together really well. Allow the liquid to absorb while on low for another 30 minutes or until mostly absorbed.
  6. Season with any additional spices and/or salt and pepper if desired.
  7. Top bowls with optional toppings - some shredded cheese, fresh lime juice, sour cream, and cilantro is what we love!

Tuesday, April 11, 2017

9 Spice Mix

Source: Oh She Glows Every Day

Makes enough to fill a salt shaker

1 TB paprika
1 TB garlic powder
1 TB dried minced onion
2 1/4 tsp salt
1 1/2 tsp black pepper
1 1/2 tsp dried oregano
3/4 tsp ground turmeric
3/4 tsp ground thyme
3/4 tsp smoked paprika

Sunday, April 2, 2017

Barley & Lentil Salad

Source: Prevention
Makes 4 servings

1 cup quick cooking barley
1 can (15 oz) lentils, drained & rinsed
1 pint halved grape tomatoes
1/3 cup finely chopped red onion
1/2 cup chopped fresh parsley
1/4 cup lemon juice
2 TB olive oil
1/4 tsp allspice
1/4 tsp pepper
1/2 tsp salt

1. Place barley in 2 1/2 cups water in saucepan; bring to boil, reduce heat, cover & cook about 20 minutes or until water has been absorbed. Let cool.
2. In large bowl, combine remaining ingredients. Stir in barley and serve.

Pasta Shells with Egg, Beet & Arugula Salad

Source: Vegetarian Times

16 jumbo pasta shells
1 large golden beet
3 TB mayo
2 TB white wine vinegar
1/4 tsp dry mustard powder
6 hard-boiled eggs, finely chopped
1 TB olive oil
1 1/2 cups baby arugula, coarsely chopped

1. Cook shells according to package directions (I cook the whole box and save leftovers to serve with pasta sauce).
2. Peel beet and finely dice (you will need about 3/4 cup). Steam until just tender, about 15 minutes.
3. In large bowl, whisk together mayo, 1 TB vinegar, & mustard powder. Fold in eggs & cooked beet.
4. Whisk remaining 1 TB vinegar & oil in separate bowl. Add arugula & toss until slightly wilted. Fold into egg salad.
5. Spoon egg salad into shells & serve.

Saturday, April 1, 2017

Cherry Gingerbread Muffins

Source: Cooking Light
Makes 12 muffins

1 1/2 cups whole wheat flour
1/4 cup wheat bran or wheat germ
1 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1 tsp cinnamon
1 tsp ginger
1/4 tsp allspice
3 TB butter
1 cup plain yogurt
1/2 cup packed brown sugar
1 tsp vanilla
1 ripe banana, mashed
1 large egg, beaten
1/4 cup water
1/3 cup molasses
5 oz. dried cherries

1. Preheat oven to 375. In medium bowl combine flour, wheat bran, baking powder, baking soda, salt, cinnamon, ginger, & allspice.
2. In small saucepan, melt butter until browned & fragrant, swirling frequently. Transfer to large bowl and stir in yogurt, brown sugar, vanilla, banana, egg, water, & molasses. Stir in dry ingredients. Fold in cherries.
3. Divide batter evenly among 12 muffin cups. Bake for 18 minutes or until cooked through.

Sunday, March 26, 2017

Warm Lentil Salad with Goat Cheese Crostini

Source: Cooking Light
Makes about 2 servings

2 tsp olive oil
1/2 cup minced shallots
1 garlic clove, minced
1 can (15 oz) lentils, drained & rinsed
2 TB water
3 TB sherry (cooking wine)
1 TB Dijon mustard
1/2 tsp sugar
1/2 tsp pepper
1/4 tsp salt
2 oz. goat cheese, softened
1/4 tsp grated lemon rind
1 tsp lemon juice
1/8 tsp ground thyme
6 baguette slices, toasted
4 cups baby arugula

1. Heat olive oil in large skillet. Saute shallots & garlic about 4 minutes. Stir in lentils, water, sherry, mustard, sugar, pepper, & salt. Saute until warmed.
2. Combine goat cheese, lemon rind, lemon juice, & thyme. Spread evenly over toasted bread slices. Divide arugula between 2 plates. Top with lentil mixture & serve with crostini.

Maple Walnut Bars

Source: Vegetarian Today

Shortbread Crust:
1 1/2 sticks butter, softened
1/3 cup brown sugar (packed)
1 3/4 cups flour
1/2 tsp salt

1 cup pure maple syrup
2/3 cup brown sugar (packed)
2 eggs, lightly beaten
1 tsp vanilla
1 cup chopped walnuts

1. Preheat oven to 350. Make crust: place butter & sugar in bowl and beat with electric mixer until smooth. Add flour & salt; mix until combined. Press crust into oiled 8 x 8 pan; refrigerate 30 minutes.
2. Bake crust until lightly browned, about 20 minutes,
3. Meanwhile, make filling: Beat syrup, sugar, eggs, & vanilla with electric mixer until combined. Stir in walnuts.
4. Pour filling over baked crust. Bake 40 minutes more or until set. Remove from oven & cool 10 minutes. Run a knife around the edges to loosen bars from pan. Let bars cool completely before cutting into squares.

Berry Power Smoothie

Source: Better Homes & Gardens
makes about 2 servings

Drink about 1 hour before exercise, or simply enjoy for breakfast!

3/4 cup cauliflower florets
1 cup frozen raspberries
3/4 cup frozen strawberries
1 cup red or orange pepper strips
3 oz. plain Greek yogurt

Steam cauliflower and transfer to food processor. Add remaining ingredients and blend until smooth.

Thursday, March 23, 2017

Almond Butter-Coconut Energy Bites

Source: Better Homes & Gardens

1 1/2 cups rolled oats
1/2 cup shredded unsweetened coconut
1/2 cup flaxseed meal
1/4 cup dried cranberries or raisins
1/4 cup sunflower kernels
1 TB chia seeds
1/3 cup honey
2/3 cup almond butter
1/2 tsp vanilla

In a medium bowl stir together first 6 ingredients. In larger bowl, stir together honey, almond butter, & vanilla. Pour dry ingredients into honey mixture & stir until well-combined. Shape into 1 inch balls; store in refrigerator for up to 1 week (or freeze).

Wednesday, March 22, 2017

Banana-Spinach Post-Workout Smoothie

Source: Prevention (Cindy Kuzma)
Makes 1 smoothie

1/2 cup plain yogurt
1/2 cup milk (or almond milk)
1 banana
1 TB peanut butter
1 large handful spinach

Blend all ingredients until smooth- enjoy!

Pre-Workout Smoothie

Source: Natural Grocers (makes 1 smoothie)
This smoothie is a great meal to enjoy about an hour before physical activity. It will fuel your workout and help keep inflammation in check.

3/4 cup chilled coconut water
1/2 cup plain Greek yogurt
1/4 cup frozen mango chunks
1/4 cup frozen strawberries
2 TB almond butter
1 TB lemon juice
2 scoops Megafood Daily Turmeric Booster Powder (or 3/4 tsp regular turmeric)

Place in blender & process until smooth. Enjoy!

Homemade Sports Drink

Source: Natural Grocers
This is a healthy alternative to many commercial sports drinks. It is a 7% carbohydrate solution, ideal for rehydration. 

4 1/4 cups water
1/2 tsp salt
3 TB coconut sugar
1/2 cup juice

Mix all ingredients together in small pitcher.

Farro Breakfast Bowl

Source: Cooking Light
Makes 2 servings

1/2 cup uncooked farro
2 large eggs
2 tsp olive oil
salt & pepper to taste
1 ripe avocado, halved & pitted
3 TB plain Greek yogurt

Option to serve with this side dish:

1. Place farro in water in a saucepan and bring to boil; reduce heat, cover & simmer until slightly chewy. Drain and divide between 2 serving bowls. If desired, top with kale/tomato recipe.
2. Cook eggs (either soft boiled or sunny side up works best). Place one on each serving bowl with farro.
3. Scoop 1/2 avocado into each bowl. Top each with 1 1/2 TB yogurt. Season with salt & pepper.

Blistered Tomatoes with Kale

Source: Cooking Light

1 TB olive oil
2/3 cup grade tomatoes
2 cups torn lacinato kale
2 TB chopped shallots
1/4 tsp lemon juice
salt to taste

1. Heat oil in skillet over medium-high heat. Add tomatoes & cook, stirring occasionally, until blistered in spots. Transfer to plate.
2. Add kale & shallots to skillet; cook 3 minutes, stirring occasionally. Sprinkle with lemon juice & salt and add to tomatoes.

Stuffed Dates

Source: Natural Grocers

10 Medjool dates, pitted
1 TB nut butter
1 TB coconut butter
shredded coconut to top

Mix the nut butter & coconut butter into a creamy consistency. Stuff each date with about 1/2 TB of mixture. Top with shredded coconut.

Tuesday, March 14, 2017

Pasta & Peas with brown butter sauce

Source: Vegetarian Today

8 oz. orecchiette pasta
1 cup peas
1/2 cup shredded Parmesan
1/4 cup chopped fresh parsley
1/4 cup pine nuts, toasted
1/2 tsp lemon zest
1 stick butter
1 TB chopped shallots
2 tsp minced garlic
2 TB lemon juice
1/2 cup bread crumbs
1 tsp olive oil

1. Cook pasta according to package directions; drain and transfer to large bowl. Stir in peas, cheese, parsley, pine nuts, and zest.
2. Melt butter in skillet & cook over medium heat until light brown, about 8 minutes. Add shallots & garlic; cook 1 minute. Stir in lemon juice.
3. Toast breadcrumbs in oil, 3-4 minutes.
4. Toss pasta with brown butter mixture. Top with bread crumbs.

Friday, February 17, 2017

Buffalo "Wings"

Source: the

Chicken “Meat”
  • 1 cup vital wheat gluten
  • 2 tbsp nutritional yeast
  • 1 tsp onion powder
  • ½ tsp salt
  • ¾ cup vegetable broth
  • 2 tbsp tahini
  • 2-3 cups of vegetable broth
Spicy Batter
  • 2 eggs, beaten
  • 1-2 tablespoons Buffalo hot sauce
  • ½ tablespoon crushed red pepper flakes
  • 1 teaspoon black pepper
  • 1 teaspoon cayenne pepper
  • 2 cups all-purpose unbleached flour
Chicken "Meat"
  1. In a mixing bowl, mix together wheat gluten, salt, nutritional yeast, onion powder and poultry seasoning.
  2. In a larger bowl, combine broth and tahini and whisk until smooth.
  3. Mix the dry ingredients with the wet and stir until well combined.
  4. Knead the dough until it is elastic but not dry. Sprinkle some additional gluten flour if you find you have made your dough too sticky.
  5. Divide the dough into small little disks, it’s fun to try and shape them into wing-like shapes. Keep in mind they will grow to about twice their size, so make then smaller then you would normally. Place in a casserole dish, covering them with vegetable broth.
  6. Cook wings in broth for 1 hour at 350 degrees, flipping at 45 minutes. Allow to cool.
  7. Once cooled skewer your “wing” with a sugar cane “bone” or popsicle stick.
Spicy Batter
  1. Whisk together the eggs, hot sauce, red pepper flakes, and cayenne pepper into a medium size bowl.
  2. Put the flour and black pepper into a large zip lock bag.
  3. Dredge chicken wings into the egg mixture then toss into the Ziplock bag of flour.
  4. Deep fry in a large pot of oil or deep fryer at 350° for 5-8 minutes or until light brown and crispy. Remove wings to a paper towel lined plate or tray.
  5. Toss the wings in remaining buffalo wing sauce and enjoy. Dip onto vegan ranch sauce and follow with celery and carrot sticks.

Lentil Dal



  1. Heat olive oil in large saucepan over medium-high heat.
  2. Add onion, ginger, cumin, turmeric, red peppers, and garlic.
  3. Saute 2 minutes.
  4. Add cauliflower and tomatoes; saute 1 minute.
  5. Stir in water and lentils; bring to a boil.
  6. Cover, reduce heat, and simmer 35 minutes or until lentils are tender.
  7. Stir in lime juice, cilantro, and salt.
  8. Serve 1 cup lentil mixture with 1 cup rice.

Thursday, February 2, 2017

Potato-Stuffed Poblanos with Black Bean Saute

Source: Vegetarian Today (slightly modified)

3 large poblano chiles (option to roast them first)
3 cups diced red potatoes
3/4 cup diced onion
1 1/2 cups shredded cheddar
1/2 cup sliced green onion
5 TB cream cheese
4 oz. can diced green chiles
1 jalapeno, seeded & chopped
2 TB sour cream
1 1/2 tsp garlic powder
1/2 tsp cumin
3 tsp lime juice

Black Bean Saute:
oil for frying
1 cup diced onion
1 tsp cumin
2 cans black beans (15 oz each), drained & rinsed
1 cup corn kernels
1 tsp oregano
1/2 cup sliced green onion
2 tsp minced garlic
4 tsp lime juice

1. Preheat oven to 425. Boil potatoes & onion until fork-tender, about 15 minutes. Drain & return to pot. Cook over high heat, stirring, to remove excess moisture.
2. Add 3/4 cup cheese, 1/2 cup green onion, cream cheese, green chiles, jalapeno, sour cream, garlic powder, & 1/2 tsp cumin; mash together with potatoes. Stir in lime juice and season with salt & pepper.
3. Slice poblanos in half (remove seeds) & place on oiled baking sheet. Divide potato mixture among halves and sprinkle remaining cheese on top.
4. Bake 20-25 minutes until browned on top.
5. Meanwhile, make black bean saute: Heat oil in large skillet; add onion & cumin and saute 5 minutes. Stir in remaining ingredients and heat through.
6. Spoons bean saute onto plates and top with stuffed poblanos.

Spanish Rice


medium onion, finely chopped 
small green bell pepper, chopped
tablespoons vegetable oil
cup parboiled rice
2 1/2
cups water 
teaspoon salt
teaspoon chili powder
teaspoon garlic powder
can (8 ounces) tomato sauce


  • 1 In 10-inch skillet, heat oil over medium heat 1 to 2 minutes. Cook onion and uncooked rice in the oil about 5 minutes, stirring frequently, until rice is golden brown.
  • 2 Remove skillet from heat. Stir in bell pepper, water, salt, chili powder, garlic powder and tomato sauce. Heat to boiling over high heat, stirring occasionally. Reduce heat to low; cover and cook at least 35 minutes, stirring occasionally, until rice is tender and tomato sauce is absorbed.

Lowfat Vegetable Soup


1 small onion, diced
2 cloves garlic, minced
1 cup diced carrots
4 cups chopped cabbage (approx. ¼ head of cabbage)
1 cup green beans (1" pieces)
2 whole bell peppers, chopped
1 can (28 oz) low sodium diced tomatoes
6 cups vegetable broth
2 tablespoons tomato paste
2 bay leaves
½ teaspoon each thyme & basil
2 cups broccoli florets
2 cups sliced zucchini

1. In a large pot cook onion & garlic over medium heat until slightly softened.
2. Add carrots, cabbage & green beans and cook an additional 5 minutes.
3. Stir in bell peppers, undrained tomatoes, broth, tomato paste, bay leaves and seasonings. Simmer 6-­7 minutes.
4. Add in zucchini & broccoli. Simmer an additional 5 minutes or until softened.
5. Remove bay leaves before serving.

Tuesday, January 17, 2017

Key Lime Cookies

Source: Vegetarian Today

1 1/4 cups flour
3/4 cup graham cracker crumbs plus extra for rolling
1/2 tsp salt
1/2 tsp baking soda
1 stick butter, softened
1/3 cup granulated sugar
1/3 cup packed brown sugar
1 egg
2 TB Key lime juice (heaping)
1 TB lime zest (heaping)
3/4 cup white chocolate chips

1. Preheat oven to 350. Line baking sheets with parchment paper.
2. Stir together flour, 3/4 cup graham cracker crumbs, salt, & baking soda.
3. Place butter & sugars in large bowl and beat with electric mixer until light & fluffy. Beat in egg, lime juice, & zest.
4. Stir in flour mixture; fod in chocolate chips.
5. Scoop dough into 1-TB-sized balls; roll in graham cracker crumbs and place on baking sheets. Bake 11-14 minutes until edges start to brown.

Monday, January 16, 2017

6 Vegetable Soup

Source: Oh She Glows Every Day

2 TB olive oil
2 cups chopped onion
3 large cloves garlic, minced
1 cup chopped celery
2 cups chopped carrots
5 cups (packed) broccoli florets
1 small sweet potato, peeled & diced (about 2 cups)
6 cups vegetable broth
6 TB nutritional yeast
salt & pepper to taste
1 tsp white wine vinegar
toasted pepitas (pumpkin seeds), for serving

Optional croutons:
2-3 slices thick, hearty bread
3-4 tsp olive oil
1/2 tsp garlic salt

1. Heat oil in large pot; saute onion & garlic until fragrant. Add celery, carrots, broccoli, & sweet potato and saute 5 minutes more.
2. Add broth & bring to low boil. Cover & simmer 15 minutes or until veggies are tender. Cool slightly.
3. Transfer soup to blender & puree with nutritional yeast (in batches if necessary). Transfer soup back to pot and season with salt & pepper, and vinegar.
4. Meanwhile make croutons: Preheat oven to 400. Slice bread into cubes and toss with oil & salt. Place on baking sheet and bake 15 minutes until golden.
5. Ladle soup into bowls and garnish with croutons and pepitas.