Vegan Asian Sticky Cauliflower

1 head cauliflower, rinsed and cut into bite sized pieces/chunks
1/2 cup egg replacer powder – whisked with 2 tsp. each: onion powder & garlic powder and 1 cup water
2 1/2 cups panko breadcrumbs

1 red pepper, diced
5-6 green onions, sliced thin and separated into 2 parts (reserving some green for garnish)
1/2 cup sugar
1/2 cup rice vinegar
2/3 cup soy sauce (or equivalent)
2 Tbsp minced garlic
2 Tbsp minced ginger
Pinch red chili flakes (optional)
4 Tbsp cornstarch mixed with ½ cup cold water in a jar with tight fitting lid

Sesame seeds for sprinkling before serving (optional)
Preheat oven to 450. Line a pan with parchment. Whisk egg replacer powder with onion & garlic powders and 1 cup water until smooth. Dip, stir in or shake the cut cauliflower with this mixture to coat the cauliflower. Next dip cauliflower into the panko crumbs. Set on the pan trying to give each precious piece some space. Bake for 25 minutes. Meanwhile, using a medium pot, cook the sauce. Whisk the sugar and soy sauce on medium high heat to dissolve sugar. Add vinegar, diced pepper, majority of green onions (reserving a handful of the sliced green parts for garnish), fresh ginger, garlic and red chili flakes. Cook and stir until veggies are cooked. Add shaken cornstarch mixture at a higher heat and stir constantly until thickened, turning heat down as it starts to thicken. Set aside. Cauliflower should be lightly browned at 25 minutes. Set under the broiler for a few minutes on low if desired. Toss with sweet/spicy sauce, coating cauliflower well. Sprinkle with sesame seeds and green onions. Serve immediately.

Cheesy Sauce Nachos

Nachos1 Serves 2 hungry people
1 14 oz. can organic veggie chili, heated through
1 large bag baked or low-fat tortilla chips (you will have some leftover, which is good)
1 cup salsa of choice
2 Tbl. cilantro, chopped
2 green onions, chopped
5 grape tomatoes, quartered
jalepenos, mild (optional)
4 oz. can sliced black olives (optional)

Place chips on a serving plate, sprinkle warmed chili, salsa, cheesy sauce, tomatoes, cilantro, green onions, jalepenos, and black olives. Eat and enjoy

Cheesie Sauce (makes enough for leftovers as well)
1 cup raw cashews
1 1/2 cups water or veggie broth
1 4 oz. jar piementos, drained
5 Tbls. nutritional yeast flakes
1 Tbls. lemon juice
1 tsp. salt
1 tsp. onion powder
1/2 tsp. garlic powder
1/2 tsp. paprika
1/2 tsp. dry mustard
1 Tbls. non-gmo corn starch

Soak cashews in broth or water (unless you have a vita-mix or blendtec) Blend all ingredients for about 5 minutes at high speed in the vita-mix to heat and thicken at the same time.

Sweet and Sour Veggie Stir Fry

Easy Oven-Baked Brown or Wild Rice:
2 cups brown rice, cooked (Oven method: combine 4 cups + 2 Tbls water and 2 cups dry rice in a lightly oiled, covered casserole dish. Bake in a pre-heated oven at 350 degrees for 60 minutes)


Really wonderful dinner that everyone can enjoy. Add many different ingredients to this great cilantro loving sauce!

Really wonderful dinner that everyone can enjoy. Add many different ingredients to this great cilantro loving sauce!

1 onion, sliced
3 carrots, scrubbed and sliced
3 celery, sliced
1 cup snow pea pods, sliced
1 red pepper, chopped
1 c broccoli, chopped
1 zucchini, sliced

1/3 c raisins
2 Tbls. fresh ginger, peeled (or not, it won’t hurt to have skin on. wash first)
2 cloves garlic
4 Tbls. brown rice vinegar
¼ cup tamari or bragg’s liquid aminos or soy sauce
¼ cup cilantro (or more!)
¼ cup apricot preserves
2 Tbls. toasted sesame oil
1 Tbls. coconut nectar, agave (or 2 dates)
1/8 tsp crushed red pepper flakes or Sriracha hot chili sauce, (optional)

Using a blender or food processor, blend raisins, ginger, garlic, vinegar, tamari, cilantro, apricot preserves, sesame oil and agave. Set aside. In a large wok, on medium-high heat, saute the onions in bragg’s, water, or veggie broth for 3 minutes. Add carrots, celery and sauté for 5 minutes adding more liquid as needed to prevent sticking. Add peppers, broccoli, and zucchini; stir and heat for 5 minutes add snow pea pods and continue to cook until broccoli is bright green (about 3 more minutes). Pour sweet and sour sauce over veggies and serve on warm brown or wild rice.

Mexi Salad (serves 2)

Mexican Inspired Salad

Mexican Inspired Salad

1 box herb blend organic baby greens
1 cup black beans
1/3 cup Ranch Dressing (recipe below)
1/3 cup fresh salsa
2 green onions
8 grape tomatoes

Gently blend the first four ingredients together. Sprinkle with green onions and tomatoes. Serve chilled or at room temperature.

1 (12 ounce) package silken-style firm tofu (non-gmo and organic preferred)
1/2 cup Vegenaise or other non-dairy, no cholesterol type mayonnaise
3 Tbls. lemon juice
1 TBls. dried parsley
1 Tbls. dried minced onion
1 tsp. onion powder
1 tsp. garlic powder
1 tsp. salt
1 tsp. sweetener of choice (agave, cane, white sugar etc)

Blend all in a blender or food processor well. Store in a glass container with tight-fitting lid for one week.
(You’ll use it by then- this stuff tastes good on everything!) Shake well before using. Add couple drops of water if it’s too thick for your needs.

Vegan Lentil and Brown Rice Loaf

I cooked the brown rice and lentils both in the oven. Different days yet, easy method with a covered casserole. Using leftover beans and rice in different dishes is not only a money and time saver but these are powerhouse nutrition bases for meals!

There is only a little sliver in the photo as I forgot to take a picture until the very last little square! I served with mashed potatoes and steamed collards and carrots. Comfort Food 🙂

lentil loaf

2 cups lentils, cooked

2 cups brown rice, cooked

3 Tbls. flax, ground

1 medium carrot, chopped

2 Tbls. minced onions

1 tsp. garlic powder

1 tsp. salt

1 tsp sage

1/4 apple, chopped

1 small handful fresh parsley

1/2 cup ketchup

Add the lentils, parley, carrots and apple into a food processor and pulse until it sticks together. You can also do this with a fork or potato masher. Scrape the lentil mixture into a large bowl and then add  rice and seasonings back into food processor to break down the rice a bit as well. Mix all together well except the ketchup.

Spread the mixture into a coconut oil prepared loaf pan. Top with the ketchup and bake for 65 minutes at 350 degrees. Let sit at room temperature for 10 minutes before slicing.

Sweet Potato and Black Bean Chili

All your variations on this recipe will always be good because the combination is just excellent!

1 small onion, diced


1 large sweet potato, diced

2 cloves garlic, minced

1 Tbls. chili powder (or more if you like)

2 tsp. cumin

pinch of cinnamon-optional

1/4 tsp.  chipotle chile powder -optional (quite spicy hot-so use carefully if using)

1 1/2 cups water

1-15oz. can black beans

1-15oz. can diced tomatoes or use fresh chopped towards end of cooking

2 tsp. lime juice

3 Tbls. fresh cilantro, chopped

1/4 tsp. salt and dash of pepper

2 tsp. pure maple syrup, agave or sugar-optional

Heat a large saucepan over medium-hgh heat.  Add a few tablespoons of water (have a water glass handy when sautéing veggies so you can prevent scorching).  Add onion and potato, stirring often until the onion is softened, about 5 minutes.  Add garlic, chili powder, cumin, and chipotle.  Cook, stirring constantly until fragrant, about 30 seconds.  Add water and cook at a medium to higher heat until the potatoes are tender, about 10-15 minutes.  Reduce heat and stir in beans, tomatoes, cilantro, lime juice, maple syrup, salt and pepper.  Cook a couple more minutes.  Adjust seasonings and serve. (Best served warm and not piping hot.)


Please go to the events tab to see what is coming up for the April Retreat Schedule. Wouldn’t you love a good week to “clean out” the digestive system and get a break?? Consider my week-long detox or one of the great weekend programs!

Thought for the day: Who we are and what we are doing is OK. It is good enough. We will make some mistakes or get “off-track” from time to time and these times are OK as well. Being encouraging and KIND towards ourselves is the basic tenant to a serene day.

Love. Love.


Rotini Asparagus Alfredo

Rotini Asparagus Alfredo

Quick and Easy Dinner for the Family

With asparagus being in season right now, it’s fun to have ways to use it and enjoy this nutritious veggie! Simply roasting at a 425 degree oven with a little salt, pepper and touch of oil for about 8 minutes, is another easy way to cook it. I like to add veggies to the boiling water of pasta to use less pots and make it easier all the way around.

Please see the recipe below, try it out soon and…. Enjoy!

Asparagus Rotini Alfredo

Read this recipe through 1st. You can add and alter depending on what you like or have on hand! This creamy sauce is quick and easy.  Combining some cooked with some raw veggies adds fresh flavor and interest.
1 pkg. silken tofu
3 Tbls. nutritional yeast
1 Tbls. chicken-style seasoning (see recipe below)
2 cloves garlic or 1 tsp. garlic powder
1 tsp. salt
1/2 tsp. basil
1/2 tsp. onion powder
1/4 tsp. paprika
Roast in a 425 oven:  (alternately cook veggies right in the pasta water)
1 pkg. button mushrooms for 8 minutes in the oven, then add:
1 bunch fresh asparagus, trimmed (snap as close to bottom as possible), cut for 8 more minutes
Boil water. Cook rotini pasta according to package directions.
Add at the end:
2 fresh roma tomatoes, chopped
green onions, sliced
Combine all and serve.

Easy Millet Casserole

Millet is a wonderful little grain. It’s  just full of B vitamins, fiber, protein and phytochemicals which protect against cancers and heart disease. In the US you may recognize it as birdseed, but it’s a staple and common food throughout many parts of the world.

It has the versatility of rice and has no gluten. Not any real flavor of it’s own, it takes on the flavors of the seasonings you choose to use. I let the simplicity of the vegetables and fresh herbs honor this grain for an easy and very nutritious dinner. It is a great idea to make a dinner like this weekly using millet or rice, barley, kamut, quinoa, wild rice… just throw in whatever veggies you have in the house and your favorite seasoning blend, bake and voila: no fat, highly nutritious, easy dinner. Yay. (May want to adjust the amount of water used. Usually it will be 2 to 1 water to grain or 3 to 1. I used less water due to the mushrooms in this dish. I enjoyed a comforting bowl of leftovers with some spicy hummus.mmm.)

Vegan Millet Casserole

Colorful, Nutritious and Delicious. (Pre-baked)


Easy Millet Casserole

3 carrots, sliced

1/2 lemon, juiced

2 green onions

3 cloves fresh garlic or 2 tsp. garlic powder

1/2 red pepper, chopped

1/2 zucchini, chopped

1 cup mushrooms, sliced

1/2 bunch fresh parsley, chopped

3 leaves kale, chopped (optional)

1 cup millet

1 cup water

1 1/2 tsp. salt

Layer all of the ingredients in a covered casserole dish and bake for 90 minutes at 350 pre-heated oven. The millet will soak up the juices and water as it cooks. Let cool for 5 minutes before serving. Store leftovers for up to 4 days in the refrigerator.

Farfalle with Spinach and Garbanzo Beans

1 large onion, chopped
4 large garlic cloves, minced
2 cups boxed “un-chicken” broth (or veggie broth)
1 (15 ½ oz.) can chick peas, rinsed and drained
1 (10 oz.) package frozen leaf spinach, thawed, squeezed dry (or produce bag baby spinach)
12 ounces farfalle (bow-tie) pasta, freshly cooked
2 ounces grated un-parmesan cheese (opt.)
Black/white pepper and some salt to taste

Sautee garlic and onion about 10 minutes in water. Pour in “un-chicken” broth and simmer until liquid is reduced by half, about 4 minutes. Add garbanzo beans and spinach and boil 1 minute. Transfer spinach mixture to large bowl. Add pasta. Drizzle pasta with 2 teaspoons olive or flax oil (opt) and toss. Season pasta generously with pepper; sprinkle with grated un-parmesan and toss well. Serve.

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