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!

Healthy Facts – February 2015 Recipes

Healthy Vegan Recipes

LuAnn’s Creamy Pineapple Pudding
White Bean, Escarole and Roasted Veggie Soup
Simple Curry Dinner
“House” Dressing

ALL recipes are Vegan and Gluten Free

LuAnn’s Creamy Pineapple Pudding

Recipe by LuAnn Bermeo, author of Amazing Meals 1 and 2
For more information, find Amazing Meals on Facebook or e-mail LuAnn:

1 cup uncooked millet
4 cups pineapple juice
1/2 cup water
1 (20-ounce) can crushed pineapple in juice (divided use)
2/3 cup raw cashews, rinsed and drained
1/4 cup lemon juice
1/4 cup agave nectar or preferred sweetener (or to taste)
1 Tbsp. vanilla extract
1/2 tsp. salt

In a saucepan, combine the millet, pineapple juice and water; bring to a boil over high heat, then reduce the heat to medium-low and simmer, covered, for 1 hour, or until the millet has completely absorbed the liquid, stirring occasionally.

Meanwhile, open the canned pineapple; using a slotted spoon, remove and set aside 1 cup of the pineapple, allowing the juice to drip back into the can.

Using a high-powered blender, blend the rest of the pineapple and juice and the
remaining ingredients until completely smooth. Add the cooked millet to the blender; cover and blend until completely smooth.

Fold in the reserved pineapple. Transfer the pudding to a pretty bowl. Serve warm, or cover and chill. If desired, top pudding with fresh fruit and/or granola or toasted coconut. (Will thicken as it cools)

White bean, escarole and roasted veggie soup

2 tsp. oil
2 tomatoes, quartered
2 onions, quartered
6 garlic cloves, peels on or off (your choice for roasting)
½ butternut squash, peeled and sliced in ½ inch rounds, then quartered
4 carrots, scrubbed and cut in half lengthwise
4 bulbs Kohlrabi, peeled and quartered
2 quarts broth of choice or water/boullion mixed
4 cups escarole (or kale)
2 cans great northern or white beans, rinsed and drained
2 sprigs fresh thyme
2 sprigs fresh rosemary
dash red pepper flakes
2 Tbsp. White vinegar of choice

Preheat oven to 400 degrees. On the stove, bring broth and fresh herbs to a gentle boil for 20 minutes. Remove herbs, set aside.
Add escarole and cook until tender.

Arrange carrots, tomatoes, onions, squash, garlic and kohlrabi on roasting pan. Drizzle with oil and toss with salt and pepper. Bake 45 minutes, stirring once or twice.

When oven veggies are done, take out and chop what you want for end product of soup. Puree the remaining veggies, fresh herbs and crushed red pepper in batches and add to the broth. Use a little water to help get every bit of roasted veggie from pan into the soup! Add beans, vinegar and salt and pepper to taste.

Simple Curry Dinner

1 head cauliflower
1 pkg. tempeh, curry marinated flavor, sliced and pan fried until brown Optional)
1 cup frozen green beans
3 carrots, sliced
1 can lite coconut milk
2-3 tsp. Thai green or red curry paste
1-2 tsp. curry powder
2-4 tsp. fresh lime juice, optional
1 tsp. salt

Steam veggies starting with the carrots first for about 5 minutes. Add cauliflower and green beans and steam for 15 minutes. Wisk coconut milk, thai curry paste, curry powder, lime juice and salt. Adjust seasonings to taste. Serve over brown rice or noodles and veggies and tempeh if using.

“House” Dressing

4 cloves fresh garlic
1/2 cup nutritional yeast (must be nutritional yeast, other yeasts do not work!)
1/3 cup water
1/3 cup tamari or soy sauce (I prefer tamari because it’s more flavourful and gluten free)
1/3 cup raw apple cider vinegar or lemon juice
3/4 cup extra virgin olive oil

Blend all ingredients until smooth. Adjust seasoning to taste.

Walk on the Beach 2.0 (Potluck with vegans)

2015 Walk on the Beach

May 1-3, 2015
 – Walk on the Beach 2.0 (Potluck with vegans)

I have been passionately running fabulous vegan weekends in Beautiful South Haven Michigan in the Arundel Mansion for over 9 years. You would come on a Friday between 3 and 6:00pm and leave that Sunday about 1:00pm following lunch. During the weekend we eat healthy vegan meals, share ideas and have hands on cooking classes and cooking demonstrations. Guests are encouraged to participate by bringing a favorite dish to demo, discuss and share.

See more details in flier below:

Download (PDF, 347KB)

Healthy Facts – January 2015 Recipes

Healthy Vegan Recipes

59-Minute Vegan Shepherd’s Pie
Secret Recipe Lemon Poppy Seed Cake
Colorful Quinoa Salad

59 minute Vegan Shepherd’s Pie (vegan, gluten-free)

Potato Topping:
5 russet potatoes and 1 yam (opt)
8 oz. vegan cream cheese
2 cloves garlic
salt and pepper to taste

6 carrots, sliced- then cooked (see below)
6 celery ribs, sliced- then cooked (see below)
1 14.5 oz can lentils, drained (or meat-like crumbles and/or chopped walnuts)
1 14.5 oz can diced tomatoes, drained
1 cup frozen peas (thawed or not)
1 tsp each: thyme and Italian seasoning blend
1 Tbls. minced garlic (opt)
Salt and pepper to taste

Set oven at 425 degrees. Start 2 pots with water to boil. Rinse and trim carrots and celery, slice and set aside. Peel and chop potatoes. Add all potatoes and garlic cloves to one pot of boiling water (enough water to cover taters). Add carrots and celery to the other pot of boiling water. Cook both pots of veggies for @25 minutes. Test with fork. Drain when cooked. Using a potato masher, mash the potatoes with cream cheese, add salt and pepper to taste and set aside. In a large bowl, add the filling ingredients, season to taste and place on the bottom of one large or 2 small casseroles. Top with potato mixture, sprinkle with paprika and bake on a cookie sheet to catch any drips at 425 for about 15 minutes.

Secret Recipe Lemon Poppy Seed Cake

This recipe was altered from a secret “Starbucks Lemon Cake” that my friend Sara got her hands on. Of course it’s full of butter, eggs and oil. I have cut back and out for a winning yet healthier version. Enjoy!

Lemon Poppyseed Cake 1 cup whole wheat pastry flour
1/2 cup white flour
1 tsp. baking powder
1 tsp baking soda
1/2 tsp. salt
4 1/2 tsp. egg replacer powder
1 cup organic cane juice crystals
2 Tbls. earth balance or butter; softened
1 tsp. vanilla
1 tsp. poppy seeds (optional)
2 tsp. lemon zest
1/3 cup fresh lemon juice
1/4 cup grape seed oil
1/4 cup applesauce (one little snack pack will be more than enough)

1 cup powdered sugar plus 1 Tbls.
2 Tbls. fresh lemon juice
1 tsp. lemon zest

Two plump, organic lemons should suffice for this recipe. Zest 2 lemons all around then juice them. Set both aside. Combine flour, baking soda, baking powder and salt in a bowl. Use a mixer to blend egg replacer powder with 6 Tbls. warm tap water. Blend well. Continue to mix/blend in sugar, butter, vanilla, lemon zest, lemon juice and poppyseed if using.

Slowly add in the flour, mix well at medium speed. Add the oil and applesauce and blend/mix at low to higher speed until well incorporated. Pour batter into a prepared cake pan, (half full) or use 2 cake pans. Bake at 350 degrees for 45 minutes or until a toothpick stuck into center of cake comes out clean. Make the icing by combining all the icing ingredients in an electric mixer small bowl on low speed. Let the icing set up before slicing.

Colorful Quinoa Salad (vegan, gluten free)

1 cup uncooked quinoa (pronounced KEEN-Wah)
1 cup celery, diced
1 cup or handful of spinach, chopped
1 16 oz. jar mandarin oranges, drained (or use 3/4 little snack size)
½ cup cherry peppers, or grape tomatoes, or roasted red peppers, chopped
¼ cup slivered almonds, baked on sheet at 350 degrees for @10 minutes (opt.)
¼ cup green onions, sliced
¼ cup fresh parsley, chopped (opt)
1 vegan bouillon cube (opt)
Salt and pepper to taste

Set oven to 350 degrees. Oil a medium-small covered casserole. Place quinoa, 2 cups water and the bouillon in the casserole, stir, cover and bake for 60 minutes. In a large mixing bowl add remaining ingredients. When quinoa is cooled, add it to the bowl. Season to taste. Serve and/or store up to 5 days in refrigerator.

Healthy Facts – December 2014 Recipes

Healthy Vegan Recipes

Evelyn’s Soup
Indonesian Peanut Dip
Tofu Lettuce Wraps
Raw “Beegun” Cheesecake

Evelyn’s “Tosi’s” Soup

Gluten free

2 cups carrots, chopped
2 cups onions, chopped
2 cups celery, chopped
4 cups cabbage, chopped
4 cups potatoes, chopped
3-4 (15 oz) cans crushed tomatoes
1 (48 oz) glass jars Randall White Northern Beans or use 2/3 15 oz. cans
6-8 cloves garlic (optional)
4 beef-like or chicken bouillon cubes (use 1 Tbls of McKay’s) or other brand
2 tsp basil
1 tsp red pepper flakes
4 Tbls nutritional yeast (1/4 cup)
2 Tbls peanut butter
2 tsp lemon juice

In a LARGE pot, sauté the onion in a little water or olive oil until translucent. Add carrots, celery and cook a few minutes more, add the cabbage and let simmer, on low, watching the water content, cook until soft, stirring occasionally.
Add more water and potatoes. Add water as necessary to cover the veggies. Cook some more. Add the beans, tomatoes and rest of the seasonings. Blend all or partial to get desired amount of creamy texture or leave brothy/chunky.

Indonesian Peanut Butter Dip

Gluten Free

¼ cup finely chopped onions
¼ cup ketchup
1/8 cup Bragg Liquid Aminos or soy sauce
¼ – ½ tsp chopped hot pepper
1/3 cup peanut butter
1-2 Tbls dark brown sugar
2 Tbls cilantro

Mix ingredients and serve with raw green beans and red cabbage sliced in wedges for a gorgeous, colorful platter.

Tofu Lettuce Wraps (Thanks to Laurie Rice for this one!)

Gluten Free

1 head lettuce or mild cabbage (Bibb, Boston, Leaf, – savoy, napa, etc)
1 pckg extra firm tofu, drained
2 ½ cups cremini (baby portabella) mushrooms
3 Tbls chopped garlic
2 Tbls chopped ginger
¼ cup water chestnuts, minced
¼ cup carrots or red pepper, minced
Red pepper flakes
Tamari or soy sauce or Braggs/ Salt and Pepper to taste


Dice the tofu into small bite size squares. Spread them out on a cookie sheet. Sprinkle with salt, pepper, red pepper flakes and soy sauce. Bake for 35-45 minutes at 350 degrees.

When that is almost done, heat up wok or frying pan and throw in the chopped carrots, garlic and ginger. Fry for about 5-7 minutes. Throw in the mushrooms. At this time you can add more soy sauce, usually about 4 or 5 shakes. Cook about another 10-12 minutes, then add the tofu, water chestnuts and finish up the cooking. Add more salt and pepper and red pepper flakes if you like.

Wash and dry the lettuce/cabbage and pull off pieces about the size of you palm.
Spoon the mixture into the leafs and roll them up. Add the Indonesian Peanut Dip if you made it! They go fantastically well together!

Raw “BEEGAN” Cheesecake

Thanks to our HF Cooking Contest Winner Jendria Heaton from Kentwood Michigan!
Gluten Free

¾ cup (ground-up) raw almonds
¼ tsp fine sea salt
¼ cup (pitted) soft dates (soak & drain to soften if not- try medjool dates)
1/8 cup (finely shredded) dried coconut

Blend/grind together quickly, until mixed well into a crumbly/sticky “crust-like” mixture.
Press this mixture evenly into the bottom of a pie pan.

1 & ½ cups raw cashews (soaked in water for 1 hour & then rinsed well)
1/3 cup lemon juice
1/3 cup raw honey
1/3 cup coconut oil (I used 2 Tbls and it worked fine but my honey was very solid)
1 tsp non-alcoholic vanilla extract (or raw vanilla powder)

Blend and pour/spread evenly onto “crust”
Cover and refrigerate for 3 hours to set

(Option: You may make a topping of fruit if you like, by blending up frozen berries with a little honey and drizzling it over the cheesecake).

Tip: For best results use organic ingredients!

Healthy Facts – November 2014 Recipes

Healthy Vegan Recipes

Zesty Pumpkin Soup
Maple-Hot Sauce Roasted Brussels Sprouts
Cranberry Apple Crisp
Farmhouse Stuffing

Well Friends, November is a great month to break out the recipes you’ve been wanting to try. These four recipes were meant to serve for the Holidays or any time. My friend Kim has made this pumpkin soup recipe so many times, she knows it by heart. Those are the kind of recipes you want to have at quick reference. It’s a great idea for you to do some healthy cooking and keep up your healthy routines as the Holidays can somehow drift people off into the realm of weight-gain and regret!

Healthy Facts – October 2014 Recipes

Healthy Vegan Recipes

Sherry’s Pea Soup
Yummy Banana-Oat Bars
Cacao Frosting
Every Day Pumpkin Pie
Eggless Egg Salad

Tower Garden
Juice Plus +