May Recipe – Oven Baked Quinoa

Oven Baked Quinoa (pronounced Keen-wah) vegan -gluten free

1 ½ cups quinoa
3 cups water
½ tsp. coconut oil
1 vegan bouliion cube (optional)

Pre-heat oven to 350 degrees. Prepare a covered casserole dish with a thin smear of coconut oil. Place the quinoa in. Add the water and bouillon or seasoning of choice. Stir, cover and cook for one hour. Remove from heat, fluff with fork and use as needed.

May Recipe – Buffalo Quinoa Mason Jar

Buffalo Quinoa Mason Jar – gluten free – vegan

3 cups cooked quinoa (see recipe)
1 ½ cups cooked tempeh (see recipe) or baked tofu
1 cup lima beans, thawed to room temperature (or kidney, garbanzo, etc)
1 cup raw or slightly steamed broccoli florets
1 cup carrots, shredded or diced
1 cup celery or shredded cabbage
1 cup vegan mozzarella, jack or cheddar style
4 green onions, sliced, save ¼ for garnish

1 cup veggie broth
1/2 cup Buffalo Wing, Cholula, Sriracha or your favorite hot sauce
4 tsp. white or black chia seed (optional to thicken)

Gather and/or prepare first 8 ingredients. In a large bowl, combine these ingredients. In a medium bowl, whisk the dressing ingredients together. (Chia will help thicken the dressing after 2 hours or more.) Pour dressing over quinoa mixture, mix well, taste and adjust seasoning and store in your mason jars for weekly lunches, adding a sprinkle of green onion on top for garnish.

May Recipe – Marinated Baked Tempeh

Marinated Baked Tempeh – vegan

1 pkg. Tempeh (fermented soybean cake), cubed
3 Tbs. Braggs liquid aminos, tamari, shoyu, or soy sauce
1 ½ tsp. white wine, apple cider, rice vinegar or any vinegar you have
2 cloves garlic, minced
1 Tbs. Ketchup
1 tsp. agave or sweetener of choic
1 tsp. sesame oil
1 tsp. sriracha

Whisk together dressing ingredents and pour over tempeh. Store in a container with a tight fitting lid. Marinate for several hours or overnight, shaking container once in a while. Pre-heat oven to 375 degrees. Lightly oil or spray a baking pan. Spread marinated cubed tempeh out leaving space and bake for 25 minutes, turning halfway through bake time to not burn but lightly brown 2 sides.

May Recipe – Lemon Linguine

Lemon Linguine – vegan – gluten free – oil free
This is an old ‘comfort food’ favorite of mine. If you love fresh parsley and lemon, you will enjoy this pasta dish.

8 ounces linguine, or use gluten free pasta of choice
¼ cup fresh Italian parsley, chopped
2 tsp. grated lemon peel (or more)
¾ cup vegetable broth
2 Tbls. fresh lemon juice (or more if the juice of one lemon yields more!)
2 tsp. cornstarch, non-GMO
4 Tbls. nutritional yeast, optional
1 stalk broccoli, chopped bite size, optional
kosher salt and fresh ground pepper to taste

Cook Linguine in a medium to large pot of boiling water until tender. If using broccoli, add it in during the last 7/8 minutes of cook time for the pasta. Drain well. Transfer to bowl. Add parsley, lemon peel, salt and pepper to taste and toss to coat.

Meanwhile, combine broth, lemon juice and cornstarch in a small pot. Whisk to dissolve cornstarch. Bring to boil, whisking constantly. Reduce heat and simmer until thick, approximately 2 minutes after boil.

Add sauce to pasta mixture. Toss all, adding nutritional yeast and more salt and pepper to taste. Best served immediately.

May Recipe – Jill’s favorite Zucchini Bread

Jill’s favorite Zucchini Bread – vegan-
This just turns out great every time! With minimal fat and no cholesterol, it has all the flavor, while being moist and delicious!

3 cups whole wheat pastry flour
1 tsp. baking soda
2 tsp. baking powder powder
1/2 tsp. salt
3 tsp. cinnamon
1/4 tsp cloves (optional)
1 cup lightly toasted pecans or walnuts, chopped

Heat oven to 350. toast nuts for 8 minutes. Mix the above ingredients in a bowl and set aside.

3 Tablespoons ground (golden color, if you can get it) flax, mix in 9 tablespoons water and set aside
4 Tbls. oil
2 cups brown sugar, lightly packed
1 cup applesauce
1 Tbls. vanilla
2 1/4 cups grated zucchini

Preheat the oven to 325. Whisk the ground flax and water together and set aside. (Grind whole flax using a coffee grinder). Toast the nuts in the oven and prepare 2 loaf pans. Mix the dry ingredients in a medium bowl. Mix the flax mixture, oil, brown sugar, applesauce, vanilla and add the zucchini.
Add wet to dry 1/3 at a time. Don’t overmix. Bake in 2 greased and floured loaf pans at 325 for 50-65 minutes. Test with a knife or long skewer or toothpick in center at 50 minutes.

May Recipe – Easy Fudge

Easy Fudge – vegan- gluten free

WOW!! This recipe is so good, simple and can even be TWO ingredients if you don’t wish to add nuts. Everyone at the office loved these decadent squares of yumminess! Next time, I’m going to try adding a tsp. of hot curry or pinch of red pepper!

2 cups dairy free chocolate chips (such as enjoy life brand)
1 cup salted nut butter such as, peanut, almond or cashew
1/2 cup walnuts, or other nut of choice

Melt the chocolate chips in a double boiler over medium-high heat, stirring constantly. Add the nut better and stir until melted and well mixed. Lightly oil an 8-inch square baking pan. Pour the melted fudge into the pan. Place it in the refrigerator and let cool for several hours (or overnight) to set. Cut the fudge into 2-inch squares and store in Fridge or Freezer. Don’t leave out at room temperature.

Healthy Facts – April 2015 Recipes

All recipes are Vegan and Gluten-free

Lois Hickey’s Lemon Hummus
Raw Veggie stuffed Pitas
Skinny Iced Mocha Coffee
Creamy Cashew Dressing
Quinoa Tabbouleh Salad
Mini Baked Falafel

Lois Hickey’s Lemon Hummus
Lois gradually went from retreat attendee to guest chef at the beach-side vegan weekends we do bi-annually in South Haven, Michigan

1 can garbanzo beans (chickpeas), rinsed and drained
1 organic whole lemon, yellow part peeled off in thin strips and then juiced
1-2 small garlic, cloves
2-3 Tbs. Tahini
salt and pepper to taste

Using a sharp paring knive, strip several rows of yellow zest off of the lemon peel and set aside. Cut the lemon in half and juice the lemon, discarding the seeds and white parts. Turn on the food processor and drop in the garlic clove while the machine is running. Add beans, a few lemon strips, lemon juice, tahini, salt and pepper to the processor, process until smooth.

Raw Veggie stuffed Pitas (makes 4 ‘handwiches’) – make the lemony hummus above. Buy pre-cut veggies or chop about 2 cups into bite size pieces (broccoli, cauliflower, radish, carrot, peppers, etc) Using the back of a big spoon, generously spread hummus into both sides of open, toasted pita. Stuff and pack down with raw veggie mixture. Drizzle salad dressing of choice over top (Asian, vinaigrette, etc) optionally add cilantro or sprouts. Carefully eat and enjoy!

Skinny Iced Mocha Coffee – Blend well: 1 ½ cups almond milk, 1 pkg. nuvia café or 1 Tbs. any brand instant coffee, ½ tsp. vanilla, 1 pinch salt, 1 Tbs. cocoa powder, 2 Tbls. organic cane sugar, ½ frozen banana (optional), 8 ice cubes. Serve immediately.

Creamy Cashew Dressing – Soak 1 cup cashews plus ½ of a pitted medjool date in water for 8 hours or overnight. In a high-powered blender, blend a 2 inch piece of fresh ginger, 1 large garlic clove, date, 1 tsp. salt, the rinsed and drained well pre-soaked cashews, 2-4 Tbs. lemon juice, and ½ to 1 cup fresh water. Adjust seasonings to taste and serve on salads over veggies, on kale etc.

Quinoa Tabbouleh Salad – In a large bowl combine: 2 cups quinoa; cooked and cooled, 1/3 cup fresh lemon juice, ¼ c. veggie broth, 2 Tbs. extra virgin olive oil, 1 cucumber; peeled, seeded and diced, 1 cup tomatoes, diced, 4 green onions, chopped, 1 cup flat leaf parsley, chopped, ½ cup fresh mint leaves, chopped, Salt and pepper to taste plus 1/4 tsp. allspice (optional)

Mini Baked Falafel – (makes @2 dozen patties)

1 clove garlic, clove
1 15 oz. can garbanzo beans (chickpeas) rinsed and drained
¼ parsley, minced
¼ cup cilantro, minced
¼ cup oat flour, or flour of choice
1 Tbs. ground flax seed
3 Tbs. water
2 green onions, trimmed (all parts),
2 tsp. cumin
1 tsp kosher salt or ¼ tsp. reg. salt.
1 tsp. baking powder.

Set oven to 425. Preheat baking pan. Mix flax and wter in a small bowl, stir and set aside. Drop clove of garlic into pre-running food processor. Using a melon baller, form into balls and flatten out with the back of a fork to form a pattie Bake on a greased pre-heated baking sheet at 425 for 7 minutes. Flip to brown other side for 7 additional minutes. Serve with hummus, tabbouleh and pita, or refrigerate or freeze.

Healthy Facts – March 2015 Recipes

All recipes are Vegan and Gluten-free

Jolie Gems
Cranberry Walnut Chickpea Salad
Black Bean and Rice Rice Enchiladas

All recipes are Vegan and Gluten-free

Jolie Gems
These classic gluten-free, no processed fat, cookies were named after my daughter Jolie. The millet adds a fun bit of crunch.

1 ½ cup Oat flour
½ cup dried cherries or cranberries
¼ cup slivered almonds
¼ cup sliced almonds
½ cup coconut flakes
½ cup oats, regular rolled or instant as a second choice
¼ cup millet- raw
1 tsp baking powder
1 tsp salt
¾ cup organic cane sugar
½ tsp egg replacer powder
1 cup vanilla or plain coconut, almond, rice, soy or oat milk
1 tsp almond extract

Preheat oven to 375. Combine the dry ingredients well in a large bowl. Add the almond extract into the milk and stir. Add wet to dry and stir to combine. If the mixture needs a little more moisture, add more milk. Let the mixture sit for 30 minutes prior to baking. Using 2 spoons, or a small scooper, form little clumps (will be sticky) on a prepared cookie sheet and bake for @ 15 minutes at 375.  Makes @ 2 dozen. Best eaten day of baking or right out of the freezer.

Cranberry Walnut Chickpea Salad
This fabulous salad tastes a whole lot like tuna salad, but better, because it’s healthier!

2 15 oz cans garbanzo beans, rinsed and drained
1 cup celery, diced
½ cup organic dried cranberries (chopped fresh or thawed, another option)
½ cup walnuts or pecans, roughly chopped
½ cup green onions, white and green parts, sliced
salt and pepper to taste

1/3 cup Tahini
4 Tbls Apple cider vinegar
2 dates (or use agave or honey as alternatives)
2 Tbls (plus) water, as needed to reach desired consistency.

In a food processor preferred, (or blender) combine the dressing ingredients starting with the 2 Tbls. of water and the dates. Add the tahini last if it is thick to prevent sticking at the blade. Add salt and pepper to taste.

In a medium to large bowl, mash garbanzo beans using a fork or potato masher. Add in celery, cranberries, nuts, scallions, salt & pepper and dressing. Mix well. Serve at room temperature or let chill in the refrigerator. Serve on lettuce, bread, wrapped or simply on a plate!

Black Bean and Rice Enchiladas (serves 4-8)
A crowd-pleasing dinner and made easier with leftover rice

1 Tbls veggie broth, water or oil
1 green bell pepper, chopped
1 onion, chopped
3 cloves garlic, chopped
1 cup zucchini, diced/chopped
1 cup brown rice, cooked
½ cup corn, thawed
1 15 oz. can black beans, rinsed and drained
1 14.5 oz can diced tomatoes and green chilies
¼ cup picante sauce or salsa
1 ½ Tbls chili powder
1 Tbls cumin
1/8 tsp red pepper flakes (optional)
8 (6 inch) flour or corn tortillas (warmed for easy rolling)
1 15 oz can enchilada sauce of choice
1 cup shredded veggie cheese or ½ cup nutritional yeast flakes
3 Tbls fresh cilantro, chopped
¼ cup shredded veggie cheese or shredded cabbage (optional for the top)

Preheat oven to 350. Lightly grease a 9 x 13 “ baking dish. Heat broth, water or oil in a large skillet over medium high heat. Cook and stir onion, green pepper and garlic until tender. Stir in zucchini and cook 5 more minutes. Add in beans, tomatoes, corn, picante sauce, chili powder, cumin and red pepper flakes; bring to a boil. Reduce heat to low and simmer, uncovered, until heated through, about 5 minutes. Fold in rice and 1 cup cheese or nutritional yeast; cook until heated through, about 5 minutes.
Spoon a rounded 1/2 cup bean mixture down the center of each tortilla. Fold sides over filling and roll up. Place enchiladas seam side down in baking dish; spoon enchilada sauce over tortillas. Cover baking dish with aluminum foil.
Bake in preheated oven for 25 minutes. Uncover and sprinkle with cilantro and 1/4 cup cheese. Bake until cheese is melted, 2 to 3 minutes.
Serve immediately. Store leftovers for up to one week in Fridge.

Thank You Vegan Gal


“Jill, I just want to say thank you so much for all of your videos and your DVD. You will never know how much I have learned from them and I look forward to the next one each month. I love your recipes and I can feed my family now knowing they are eating healthy. They love the new recipes I present to them. Thank You so much again!!”

Gwyn St. Peters, MO

(Vegan Gal’s) Top Ten Favorite Kitchen Gadgets and Appliances

  • 10) Large rubbermaid container to shake up my salads in. Allows for best dressing distribution!
  • 9) Apple/pear slicer – When I make a lunch to go- I like to put a rubber band around the apple once sliced to prevent browning. Easier to eat sliced. An apple a day…!
  • 8) Lemon juicer – found mine at a garage sale.
  • 7) Good knives and kitchen scissors.
  • 6) Pampered Chef can opener. Simply the best.
  • 5) Jar opener. For a few bucks, you’ll never have to wait for a strong man to appear to open a jar.
  • 4) Wooden toaster tongs. No more unplugging the toaster to metal fork your bagel out of there!
  • 3) Small colander. They drain a can of beans or few berries so nicely.
  • 2) My Vita- Mix. (Too many nice things to say about this amazing machine). An ex boyfriend left everything to his ex wife except the vita-mix. Does that sum it up??       and……
  • 1) My smaller, easy to clean, Cuisinart Food Processor (model DLC-5). How people cook without one is beyond me. With the S blade alone, you can do so much but then you have slicing and grating blades as well. The smaller size and wider mouth of my particular model makes for easy use, clean up and storage. I’m even prone to leave it out on the counter. Gracious!

Tower Garden
Juice Plus +