Texas Caviar

My Mom gave me this fantastic cookbook called “Lakeside Creative Cooks” made by the residents of her building (including her :).

What surprised me about the recipes in this book are how the directions are a few lines or less! Perfect for a person trying to simplify their cooking to keep up with this fast-paced world.

These seem like tried and true recipes that I bet have delighted many. This month the recipe I made was from Clara McGough -Texas Caviar.

When I first looked at the title, I laughed, because I thought it was a recipe for chili! So I put everything in a pot and cooked it. Which came out really delicious actually.

And then I read the three sentences at the bottom of the recipe. This is a dip served cold. Probably great for watching the game or visiting with friends and family.

Well, either way it turned out nicely :) Thank you Clara! And Mom!

• 1 (15 oz) can of black beans, drained

• 1 (15 oz) can black-eyed peas, drained

• 8 green onions, chopped

• 2 cloves of garlic, chopped

• 1 (28 oz) can of tomatoes

• 1 medium green pepper, diced

• 3 Jalapeno peppers, seeded and minced

• 3/4 cup parsley

• 1/4 cup onion, chopped

• 1/2 cup zesty Italian dressing

Mix all the ingredients together. Add a few drops of hot sauce. Serve with tortilla chips.

For my chili, I used a spicy jalapeno salsa instead of the green peppers and jalapeno. I also used 2 teaspoons of Green Goddess seasoning and a little chili powder in lieu of the parsley and Italian dressing..

Enjoy!

Lovely Lasagna

This recipe is based on Roasted Vegetable Lasagne in All about Vegetarian Cooking from The Joy of Cooking.

Did you know that Irma von Starkloff Rombauer, originally from Saint Louis, took her life savings and self-published a book called The Joy of Cooking? Her daughter, Marion, tested recipes and made the illustrations, and they sold their mother-daughter project from Irma's apartment.

This recipe can be made vegan and gluten-free and tastes amazing! I never thought I would eat lasagna again after going gluten-free, but here I am making it myself :)

This photo is of a delectable lasagna from Adobe stock, but yours will look different with all the veggies. The original recipe calls for eggplant, but we like it better with mushrooms and broccoli. You can really use any vegetable you have on hand.

I was worried about the Hearts of Palm not having the right texture, but you will be surprised at how much they taste like pasta… a good lower-carb option.

Makes 8-10 servings

• 2 cups mushrooms (sliced

• 1 small head of broccoli (chopped)

• 3 medium zucchini (sliced)

• 1/2 cup EV olive oil

• 1 teaspoon sea salt (or to taste)

• 1/2 teaspoon ground black pepper (or to taste)

• 24 oz marinara or pasta sauce (or roasted tomatoes)

• 16 oz ricotta cheese (we like Kite Hill for a vegan version)

• 1/2 cup grated Parmesan cheese (we use Follow your Heart’s vegan version)

• 2 eggs (can be omitted or subbed with egg substitute)

• 1 cup Mozzarella cheese (shredded - try Violife brand or you can omit this - I’ve made it without and it turns out great!)

• 1 pound fresh or dried lasagna (gluten-free options are available - we tried Palmini Hearts of Palm Lasagna sheets with wild success!)

• 1 cup fresh gf breadcrumbs (optional for topping)

• a pinch ground nutmeg (to taste)

Position a rack in the lower third of the oven and another in the upper third. Preheat the oven to 450 degrees F. Lightly oil a 13x9x3-inch baking or lasagna pan. Place vegetables in a large bowl and pour over olive oil mixed with salt and pepper.

Toss the vegetables to coat them. You can place them in the oven in a roasting pan for 40 minutes, stirring halfway through.

Or you can sauté them on the stove until soft (about 10 minutes).

Reduce the oven temperature to 375 degrees F. Bring to a boil 8 quarts water. Check instructions if using Hearts of Palm. Cook lasagna sheets until tender.

Drain and separate the noodles. Keep in a bowl of ice water. Arrange a layer of noodles in your pre-greased pan.

Mix together ricotta cheese, eggs, parmesan cheese, 1/2 teaspoon salt, ground black pepper and ground nutmeg to taste.

Layer 1/3 of the ricotta mixture on the noodles. layer with tomato sauce, roasted vegetables, and mozzarella overed by another noodle.

On top, dust with parmesan, mozzarella, black pepper and gf breadcrumbs. Cover pan and bake for 30 minutes. Uncover and continue to bake for about 15 minutes more, until golden and bubbly.

Let stand for 10 -15 minutes before serving. Cut out slices from the pan, making sure to catch all the sauce and cheese. Enjoy!

To make roasted tomatoes (in lieu of tomato sauce)

3 pounds ripe tomatoes (halved crosswise)

2 tablespoons EV olive oil

sea salt (a generous amount)

ground black pepper (to taste)

Place tomatoes into a large baking pan. Drizzle with olive oil and season with salt and pepper. Roast for 45 minutes at 450 degrees F until slightly golden. Remove the tomatoes and their juice and oil and stir well in a bowl. Layer with the roasted vegetables in the lasagna.

2024 Thanksgiving

We made our favorites this year… and ended up with quite a lot of food. We’re thankful for this and hope you will enjoy these dishes as much as we do.

Vegan Cashew Cheese

Cashews are rich in essential minerals and have a nice texture for cheese. This recipe can be made with most nuts, but those that are harder (like almonds) will need a soak in warm water for a few hours first.

This recipe is adapted from The Plantpower Way by Rich Roll and Julie Piatt.

Ingredients:

1 cup raw cashews, soaked

2 tablespoons nutritional yeast

1/4 cup chickpea or yellow soy miso

1 teaspoon lemon juice (squeezed)

Celtic sea salt to taste

In a Vitamix or high-powered blender, add all ingredients and blend until smooth. Add water to desired consistency. Transfer to a small saucepan and heat on low until warm. It will thicken quickly. Add water if you would like a thinner consistency.

For a green version, add 1-1/2 cloves garlic and herbs like cilantro. Include 1 extra tablespoon of lemon juice and blend until smooth. Add water as needed.

If you process for a full 3 minutes you’ll have a warm creamy cheese sauce. Enjoy!

Squash Spaghetti

It’s squash season! This delightfully easy recipe satisfies the taste for Italian cuisine with a vibrant texture but not the heaviness that can come from eating pasta.

Serves 4-6 

Spaghetti Squash  

Preheat oven to 375°. Rinse squash and place in a baking pan with half an inch of water. Cut off stem, and bake for 60-90 minutes (depending on size of the squash). When done, the skin will give slightly when touched. Slice longwise and scoop out seeds (for toasting later or planting in next year’s garden!). With a fork, separate spaghetti strings and place in a bowl until sauce is complete.

Tomato Sauce

• 1/2 yellow onion {diced}

• 1/2 red onion {sliced}

• 1 clove garlic {peeled + diced}

• 1/2 C mushrooms or cherry, pear or grape tomatoes (optional)

• 1/8 C sun-dried tomatoes {chopped} or 1 T tomato paste

• 4 C jarred or fresh diced tomatoes

• 2 T olive oil

• sea salt to taste

• fresh black pepper to taste

• Italian seasoning (basil, fennel, garlic, onion, oregano, parsley, sage, thyme, black + red pepper) to taste (2-4 T)

• 1-2 T red pepper paste, sun-dried tomato paste, pesto paste or a combination

• garnish: toasted pine nuts, a chiffonade (cut into long, thin strips) of fresh basil or chopped fresh parsley (optional)

Heat a deep sauté pan and add oil. Sauté onions, garlic and mushrooms (if using) until soft. Add diced tomatoes, sun-dried tomatoes or tomato paste, spices and salt and simmer until tasty (20 min or longer). Add cherry, pear or grape tomatoes (if using) 10 minutes before removing heat so they retain their shape. Season with red pepper paste, sun-dried tomato paste, pesto paste or a combination of them to taste. Dust with black pepper to taste and let rest while you warm the squash pasta. Garnish with toasted pine nuts, fresh basil or fresh chopped parsley. Enjoy!

Creamy Tomato Sauce

If you like a creamy tomato sauce, try mixing in this cream sauce inspired by Juliano's Mac Cream.

• 2 C macadamia nuts or raw cashews (or a mixture of both)

• 1/2 C lemon juice (from a lemon)

• 1/4 C coconut aminos or 1 + 1/2 t sea salt

• 1 clove garlic

• pepper to taste

• 1/4 - 1/2 C water

Blend all ingredients until creamy; add water to desired consistency. Mix with tomato sauce or enjoy on its own with veggies!

Pineapple Digestive Elixir

For a refreshing blend of electrolytes and nutrients that aid in digestion, try this combination of citrus, apple and carrots. The pineapple has the added benefits of bromelain, an enzyme that digests protein (from all those summer barbecues). Bromelain reduces inflammation, aids in digestion, reduces blood clotting and plaque build-up in the arteries, and helps with sinusitis.

Makes 16 oz

• 3-4 spears fresh pineapple (skin and stem removed)

• 2 apples (cored)

• 4 carrots

• juice from 1 lime

Juice all ingredients except the lime in your juicer. Add the lime juice at the end and stir. Enjoy!

Curried Potatoes and Peas

Adapted from TeaNY by Moby and Kelly Tisdale

This curry is a go-to for an easy yet satisfying meal. Just the right amount of spice, carbs and protein, which can all be altered to fit what you have on-hand.

We actually visited the TeaNY cafe in the Lower East Side when we were in New York - An amazing tea shop and vegetarian eatery. It did live up to all the hype :)

• 3/4 pound peeled potatoes, cut into bite-sized pieces

• 1 1/2 teaspoons salt

• 1 1/2 teaspoons curry powder

• 1/2 teaspoon ground cumin

• 1/2 teaspoon ground coriander

• 2 tablespoons olive oil

• 1 small yellow onion, chopped small

• 2 garlic cloves, very finely chopped or mashed

• 1 cup frozen peas

• 1/2 cup coconut milk

Boil potatoes until completely soft. In a separate bowl, combine salt, curry, cumin and coriander, and set aside. Heat the oil in a skillet at medium-high heat. Then add the onions, and cook until they are translucent. Add the onions, and cook for 2 minutes. Add the potatoes and peas. Stir gently for 5 minutes. Add coconut milk, and stir until mixture is evenly coated. Enjoy!

Classic Potato Salad

Adapted from The Pioneer Woman

It’s potato salad season again! Anytime we have the opportunity for a barbecue or picnic, we try to make this potato salad. It can be altered a lot depending on what flavors you like, and the mayo can be replaced with a nice vinegar for a lighter vegan version.

Servings:8

Ingredients:

• 8-10 Medium Potatoes

• 1-1/2 cup Mayonnaise (We like Sir Kensington’s for Vegan Mayo)

• 4 Tablespoons Prepared Mustard (regular, Dijon or a mixture of both)

• 5 whole Green Onions (sliced) or 1/4 cup Red Onion (diced)

• 1/4 cup celery (minced)

• 8 whole Small Sweet or Dill Pickles (We like to use sweet relish)

• 1 teaspoon Sea Salt (to taste)

• 1/2 teaspoon Paprika (smoked if you prefer)

• 1/2 teaspoon Black Pepper (to taste)

• 4 -8 Hard-Boiled Eggs, chopped (can be omitted for vegan version, or replaced with avocado)

• Fresh Dill (for garnish)

  Instructions

  Cut potatoes in halves or thirds, then boil until fork tender. Drain. Mash potatoes or leave chunky. Fold potatoes together with mayonnaise, mustard, onions, celery, salt, pepper, and other seasonings you like. Fold in pickles (relish) and eggs, then taste for seasonings, adding more salt, mustard, or mayo as needed. You may also splash in juice from the pickle jar if salad needs a little moisture. Top with more paprika and some chopped dill. Goes great with any picnic or barbecue food. Enjoy!

Savory Crepes

This recipe starts out as an excerpt from Alton Brown’s book, “I’m Just Here for More Food”.

Alton would probably peel out on his hog if he knew I was making this gluten-free, but it works pretty well with alternate flours, and this version is actually grain-free. It can easily be made dairy-free (as this one is).

CREPES

• 3/4 C (170 g/6 oz) milk (I used Hemp Milk)

• 1/2 C (113g/4 oz) water

• 2 Eggs

• 1/2 tsp (3g/<1/8 oz) Kosher or sea salt

• 3 TBSP Butter (I used Miyoko’s cultured vegan butter) + Butter or oil for the pan

• 1/2 C (38 g/1 -1/3 oz) Cassava Flour

• 1/2 C (38 g/1 -1/3 oz) Chick Pea Flour

• Fresh or Dry Herbs to taste (optional)

• A dash of your favorite spices

• Cheese to Taste (I used cultured almond cheese from Kite Hill)

• Filling (any combination of potatoes, veggies, lentils or beans)

Using Alton’s Blender Method, combine liquids first (butter included), then the dry ingredients. Blend only a short amount of time (although I doubt this matters when using gf flours) and thin with water if needed to create a thin pancake on the pan. I use a large cast iron skillet.

Chop and cook the filling - this photo has a crepe with a red lentil chickpea filling, but any vegetables you have on hand should work.

I coat the pan with a brush to ensure a thin layer of oil. You’ll want to turn on the kitchen fan for this since burning oil can smoke. While cooking, make sure the sides have browned; the crepe should have bubbles indicating that it’s cooked through. You can layer the cheese inside or outside the crepe, and garnish with herbs or spices.

This dish goes well with salads, vegetables or solo. Heat the crepes in a toaster oven or convection oven at 200 F degrees to keep warm while the others finish cooking,

Enjoy :)

A Simple Salad

One of the deterrents for me in making a salad at home is that it takes too long! All the chopping and rinsing… leave that to the restaurants.

But having a salad with meals (or as a meal) helps aid our digestion, giving us the enzymes to break down other foods. Plus the nutrients and polyphenols in fresh fruits and vegetables help to lower inflammation in the body, even if they are accompanied by meats, breads, and processed foods.

So my solution has been to keep it simple. The salads I make at home usually only have three to five ingredients, and the dressing included in this recipe can usually be made with things we have on hand.

Ingredients

• 2 handfuls baby spinach or lettuces of choice

• 1 carrot (sliced)

• 1/8 Cup sliced tomatoes or dried fruit

• 3 green olives or avocado (sliced)

• 2 Tablespoons toasted pumpkin or sesame seeds

Hummus Dressing

• 2 Tablespoon prepared hummus

• Squeeze of half a lemon

• 1 tsp olive brine

• 1 tsp olive oil

• 1 tsp flax or hemp oil

Wisk hummus, lemon juice, olive brine, and oils in a small mixing bowl and set aside to rest. Assemble spinach/lettuce, sliced carrot, tomatoes or dried fruit, olives or avocado and toasted seeds in salad bowl. Toss with 1-2 Tablespoons hummus dressing or dressing of your choice. Enjoy!

Moroccan Stew

Adapted from http://moroccanfood.about.com/od/maindishes/r/couscous_veg.htm

This is such and excellent winter dish. Warm, soft vegetables and a little bit of spice (or a lot!) can heat you from the inside out. This can be served without a grain or it can be served with couscous instead of rice. Vary the vegetables to your family's preferences or add what you have on-hand.

See How to Steam Couscous if you've never used a couscoussier.

Prep Time: 20-30 minutes

Cook Time: 35-40 minutes

Yield: Generously serves 6 adults (or several “seconds”)

Ingredients:

• 1 cup dried rice (rinsed thoroughly)

• 1 ¾ cup water

• 2 Tablespoons vegan shortening or coconut/olive oil

• 2 Tablespoons butter for topping

• 1 teaspoon salt or to taste

  ------------------------------------------------------------------

• 1/4 cup vegan butter or coconut/olive oil

• 1 large onion, coarsely chopped

• 2-3 cloves garlic, minced or sliced

• 1/2 teaspoon minced fresh ginger

• 1 handful of parsley and cilantro sprigs, tied into a bouquet

• 1 teaspoon turmeric

• A dash of Ras el Hanout (See the story of this spice)

• A dash of Sumac Cajun Spice *optional

• 1 cup of vegetable broth

• 3 tomatoes, peeled and coarsely chopped, or jarred diced tomatoes

• 1/2 of a small cabbage, cut into 2 or 3 sections (or fennel, chopped or sliced)

• 2 or 3 small sweet potatoes (or 1 large), peeled and chopped

• 10 carrots, peeled and chopped

• ½ cup chopped cauliflower or broccoli

• 1 or 2 small zucchini, ends removed and chopped

• 1/4 cup dry chickpeas, soaked overnight or canned

• 1/2 cup fresh fava beans or kidney beans

• 1 or 2 chili peppers or red chili flakes (optional)*

• 1 tablespoons salt

• A dash of black pepper

------------------------------------------------------------------

Preparation:

Prepare the rice by adding 1 cup to a rice cooker or pressure cooker (also works with a saucepan the stove). Add 1 and ¾ cup water, the vegetable shortening or oil and salt. Cook for 10-15 minutes depending on if you are using white (10 min) or brown rice (15 min).

Cook beans (if using dried and soaked beans) until soft.

Mix the, onion, garlic, ginger and spices in a large saute pan or casserole with two tablespoons of vegan butter (or oil). Add the tomatoes after the onions and garlic soften. One by one, add the rest of the veggies, adding salt and vegetable broth as needed to keep the veggies submerged.

Add the bouquet of herbs and cover and cook over medium to medium-high heat for 15-20 minutes, adding the zucchini, broccoli/cauliflower and beans last.

Reduce the heat to medium, and simmer rapidly for 10 to 15 minutes. Add broth as needed and reduce to a thick stew.

Empty the couscous (break it apart) and rice into the large bowl, and. Mix in the 2 tablespoons of butter and salt to taste.

Discard the herb bouquet and distribute the stew evenly over the couscous or rice and vegetables, topping with fresh herbs or vegan ricotta cheese.

APPLE TART

PECAN-WALNUT CRUST

From Thrive Market’s Paleo Thanksgiving

1 cup ground raw walnuts

1 cup ground raw pecans

1/2 tsp sea salt

2 T coconut oil 6 – 8 dates

1 tsp cinnamon

Blend crust ingredients in the food processor until the dough sticks together when pressed. Transfer to a pie pan and press to flatten. Bake in a preheated 350 degree oven for 7 minutes.

ALTERNATE RAW CRUST

From Sweetly Raw’s Deep Dish Apple Pear Tart

1-1/3 cups cashews

1-1/3 cups shredded coconut

2-1/2 - 3 tablespoons maple syrup

2 pinches salt

2 tablespoons + 1 teaspoon melted coconut oil

Grind the cashews and coconut into flour in a food processor. Add the remaining ingredients. Process to combine. Press the mixture evenly into a deep 8" tart pan with removable bottom. Make sure to chill it in the freezer to set properly while making the filling. You can even let it sit overnight in the fridge to set before putting the filling in for best results.

FILLING

1/8       cup coconut, tapioca, cassava or arrowroot flour

1/2       teaspoon ground cinnamon

1/2       teaspoon ground nutmeg

1/8       teaspoon salt

8          cups thinly sliced peeled tart apples (8 medium)

2          tablespoons coconut oil

1          dash of coconut sugar (to taste)

*Optional

a dash of apple pie spice or pumpkin pie spice

the juice of half a lemon

Vanilla to taste

Ginger syrup

In a saucepan, combine apple filling ingredients and optional spices, and simmer until apples are soft and the sauce has thickened. After you remove the filling from heat, add the optional lemon juice, vanilla or ginger syrup and stir.

Layer into to pie crust and let set for 10 minutes to 24 hours. Enjoy with some coconut whipped cream.

Autumn Sweet Potatoes

Normally I would not recommend this amount of butter and sugar to anyone, but during the late Autumn months, our bodies are in the unique position of preparing for the coldness and conditions of winter… so a little fat and sugar is not so bad. You can always substitute coconut oil for the butter and coconut sugar for the white sugar to make this a little less of a guilty pleasure.

Ingredients:

• 4 large sweet potatoes or yams

• dash of sea salt

• butter or coconut oil (enough for each layer of your casserole). We like to use Miyoko’s brand vegan butter.

• brown or white sugar or coconut sugar for a lower glycemic index (1/2 cup approximately or to taste)

Peel and slice your sweet potatoes or yams and start to layer in a casserole dish. With each layer, put an ample amount of butter or coconut oil and a sprinkling of sugar. The potatoes are naturally sweet, so if you’re sensitive to sugars, you can always use less or none at all.

Layer up until you reach almost the top of the casserole dish. While cooking, the butter or oil should fully soak the potatoes and offer a place for them to simmer. Sugar mixed with cinnamon or spices can be added after baking.

Cook at 375 degrees F until the potatoes are soft and the sugar is slightly caramelized at the top, checking every 10 minutes.

Once out of the oven, let the casserole rest for 5-10 minutes before enjoying warm.

Easy Dal

When the weather starts to cool, it’s nice to have warm comfort food that’s nutritious as well as satisfying. This recipe is adapted from The Best Easy Dal Recipe by Happy Veggie Kitchen. The name implies that there are probably quite a few more complicated ways to make Dal… but we’re keeping it simple.

You may know from our lentil soup recipe what a powerhouse of nutrients and protein lentils are for vegans, and mixed with this blend of spices makes this a truly anti-inflammatory and immune-boosting meal.

Makes 4 servings

30 min preparation

• 1 Cup (190 g) dry red lentils

• Handful of green or black lentils for texture

• 1/2 teaspoon turmeric

• 1/2 teaspoon salt

• Juice of 1 lemon, squeezed

Tarka (fried spices)

• 1 small onion, chopped

• 4 garlic cloves, sliced

• 1 teaspoon fresh ginger, grated

• 1 teaspoon fenugreek seeds

• 1 teaspoon cumin seeds (or 1/4 teaspoon ground cumin)

• Pinch of red pepper flakes

• Dash of smoked paprika

• 1 teaspoon garam masala

• Dash of ground coriander

• 1-2 Tablespoons olive oil

• 2 Tablespoons salted butter or coconut oil

Garnish

• Fresh cilantro or a chiffonade of basil (a culinary technique where you stack fresh basil leaves, roll them together, and slice them thinly into strips or ribbons)

Rinse the lentils in a sieve, then put them in a large saucepan with the turmeric, a pinch of salt and 3 cups (700 ml) of water.

Make rice if serving together.

Gather, prepare and line up your tarka ingredients. Traditionally, you will be adding everything in quick succession while frying, although I have (when constrained with time) put everything in at the same time, and it still turns out pretty tasty.

Heat the olive oil in a frying pan and cook the onions until soft and slightly browned. Add the sliced garlic and stir while adding the red pepper flakes and ginger.

Once fragrant, push all the onion, garlic and ginger to the sides of the pan and add the fenugreek and cumin seeds to the middle of the pan to toast them, just for a few moments until fragrant.

Turn off the heat and immediately add the butter or coconut oil, garam masala, corinander and smoked paprika. Stir as the residual heat melts the butter and slightly fries the spices.

Once the lentils are cooked, stir in the lemon juice. When the tarka is ready, pour over the lentils and stir through. Allow the dal to sit, off the heat, for a few minutes to rest.

Garnish with a chiffonade of your choice. Enjoy!

Juice for Headaches

Many times a headache is a message that we need to detox something. They start to appear more evident during allergy season when the sinuses are also being taxed. This green juice, with many antioxidants and cleansing alkaline liquids, will support your sinuses, brain and body during this transformative season.

• 3 apples (cored and sliced)

• half of a cucumber

• 2 leaves kale (washed)

• 1 thumb of ginger (or to taste)

• 1-2 stalks celery

Push these through your juicer and enjoy this medicinal juice.

Share your experiences and successes in the comment section below.

Delicious Mushroom Soup

Mushrooms are a powerhouse of nutrients that support your immune system. They can even produce their own vitamin D when left in the sunshine before cooking.

Soups are a great way to use herbs and vegetables. Making a broth from your veggie scraps is also a great way to reduce kitchen waste.

Makes: 5 cups; serves: 4 to 6

• 3 tablespoons olive oil

• ¼ cup diced onions

• 3 cups sliced white, portobello, or shiitake mushrooms (really any mushroom you like)

• 2 tablespoons chickpea flour

• 1 1/2 cups vegetable broth

• 1/8 teaspoon pepper

• 1/8 teaspoon garlic powder or fresh minced garlic

• a pinch dried thyme or poultry seasoning

• 1/3 cup vegan creamer (unsweetened) (I like to use Nutpods brand creamer)

In a 3-quart saucepan; heat the oil over medium-high heat. Cook onions with garlic until translucent. Add flour and stir. Add 1 cup broth ¼ cup at a time and stir until broth is thickened. Add the mushrooms and cook (stirring) until softened, about 3 minutes. Stir in remaining broth, pepper, and thyme/seasonings. Cook, stirring constantly, until soup comes to a boil. Add the creamer and remove from heat, stirring until the cream is warmed. Enjoy!

Coconut Acorn Squash

This is an easy squash recipe that’s great for anyone trying to cut out sugary desserts or wanting to integrate more plant-based dishes in their diet. I use raw agave nectar as a sweetener because of its low glycemic index (27 to sugar’s 92). This means that when consumed, agave nectar does not cause a sharp rise or fall in blood sugar.

Agave nectar also has phytochemicals associated with antimicrobial, anti-inflammatory and immune-boosting capabilities as well as protein-building amino acids and alkaloids. Be cautious of the processed agave nectar as it may contain high levels of fructose, which is not beneficial.

• 1 acorn squash (peeled and cubed)

• 1 T ginger root (peeled and grated)

• a few macadamia nuts (crushed)

• 2 T coconut butter

• 7 oz coconut milk (whole or light)

• shredded coconut to taste

• 2 ½ T raw agave nectar

• 1 T Jamaican allspice

• Kosher salt to taste

Peel and cube 1 acorn squash (be careful! Their skins can be tough). Separate squash seeds and set aside. Scrape the inside of the squash with a spoon and remove the stringy flesh. Dice 1 T ginger root and crush a few macadamia nuts. Preheat the oven to 275° F (if you’re making toasted squash seeds).

Sauté squash in 2 T coconut butter. Add 2 ½ T raw agave nectar, 1 T Jamaican Allspice, 1 T diced ginger. Cook at medium-high heat, stirring occasionally and adding coconut milk, until squash is tender and 7 oz of coconut milk is absorbed. Remove from heat and let squash rest for at least 3 minutes. Top with shredded coconut, crushed macadamias and toasted squash seeds (below).

While the squash is cooking, prepare some toasted squash seeds by removing the seeds from the flesh and rinsing. Lightly salt the seeds and place on a cookie sheet in the oven at 275° F for 15 minutes or until the seeds start to pop. Remove and place on a cooling rack so they don’t burn. Use as a garnish for the coconut squash or as a snack!

Vegan Pesto

This recipe is based on How to Make Pesto like an Italian Grandmother from 101 Cookbooks. It's been approved by my Dad, who makes a mean non-vegan pesto.

Italian grandmothers might be horrified that I use a food processor, but it works for us and tastes delicious.

• 1 large bunch of basil, leaves only, washed and dried

• roughly 3/4 cup cashews or pumpkin seeds (ground) 

• 2 medium cloves of garlic

• one small handful of raw pine nuts (for garnish)

• a few tablespoons of extra-virgin olive oil

• ½ teaspoon sea salt

• Squeeze of ½ lemon

• *optional 1 -6 green onions

• *optional 1/2 teaspoon dulse (red seaweed)

• *optional 2 tablespoons hemp seeds

Grind your cashews or pumpkin seeds into a powder in the food processor. Add remaining ingredients except for the pine nuts and pulse until blended. Remove from food processor and drizzle with olive oil. Add pine nuts. Excellent with chips, crackers or over pasta. Enjoy!

Lentil Soup

This hearty soup is a must if you are traveling (and have access to a kitchen). With few ingredients and a low prep-time, lentil soup gives you the nutrition you need to keep up with those vacation activities. Lentils are a small but nutritionally-valuable member of the legume family. They are a great source of fiber which helps in managing metabolic disorders like diabetes.

Fiber can prevent blood sugar levels from rising after a meal, and has been known to lower bad cholesterol levels.

Lentils are an excellent source of molybdenum, folate, manganese, iron, protein, phosphorus, copper, thiamin and potassium; and they are low in calories with virtually no fat. A vegan superfood!

Makes 6-7 cups of soup. Enjoy with salad or bread.

• 2 cup red lentils

• 2 stalks celery (sliced)

• 2 large carrots (diced)

• ½ yellow onion (diced)

• 4 Shiitake mushrooms (sliced)

• *Optional ½ cup red or white beans (soaked and cooked)

• 3 Tablespoons oil

• 6 cups veggie broth or water (or combination of both)

• The juice from 1-2 lemons

• 2 teaspoons salt (or to taste)

• *Optional: curry, masala, Ras-El-Hanout, or lentil soup seasonings; cayenne pepper or paprika

Dice half of a yellow onion and slice the Shiitake mushrooms. Heat a deep pan and add oil when hot. Sauté onion and mushrooms until the onions are translucent.

Add sliced celery and heat until it is translucent as well.

Rinse and look for stones in two cups of red lentils. Add diced carrots and and red lentils to the pot. Heat for a few minutes.

Add the veggie broth or water (or a combination of both). Cook on high heat for about twenty minutes; then reduce the heat and simmer for over an hour or until the lentils have broken apart. Season while cooking.

After thirty minutes of simmering, add the soaked and cooked (or canned) red and white beans.Salt to taste as needed. Add the lemon at the very last moment and let the whole thing rest for about 10 minutes before serving.

Enjoy!

Turmeric Rice

Many traditions have a form of rice that includes turmeric. Here is a really easy one to make that can be made with or without oil or butter.

Turmeric is a powerful anti-inflammatory food. Including it in your diet will help you to recover from illness, minimize chronic diseases and counter the effects of aging.

From: https://www.favfamilyrecipes.com/super-easy-yellow-rice/

 Prep Time: 10 minutes

Cook Time: 20 minutes

Total: 30 minutes

Serves: 4

Ingredients 

• 3 tablespoons vegan butter

• 1 cup long-grain white rice

• 1 teaspoon fresh minced garlic or onion

• 1 teaspoon onion powder or dried minced onion

• 1 teaspoon ground turmeric

• 2 cups veggie broth

• 1/2 teaspoon Kosher salt or to taste

• ground black pepper to taste

• Herbs for topping

Instructions

1.                Heat butter in a large saucepan over medium heat.

2.                Add the rice and gently stir until rice begins to lightly brown.

3.                Add garlic or onions, onion powder, and turmeric and stir until well mixed in.

4.                Slowly stir in broth and raise heat to medium-high. Add salt and pepper to taste.

5.                Bring the mix to a boil then turn the heat to low and cover the pan with a lid.

6.                Simmer for 20 to 25 minutes. Remove from heat and add herbs, and fluff with a fork.