Recipes

This Smokey Tomato “Cheez” Ball is quite versatile when added to a holiday board. It can be coated in parsley or chives for the green festive look or a mixture of nuts. Add an assortment of whole-grain crackers of toast points and you have a delicious appetizer. I have used these leftovers on a baked potato with luscious, yummy results. Bring this to your next pot-luck and see how fast it disappears. (By the way, you don’t have to tell them that it isn’t cheese!)

The holidays are upon us and so are the social obligations. If you are worried about the holiday buffet table, why not offer to bring an appetizer? These Black Bean “Meatballs” make a perfect addition without the guilt! Add your favorite dipping sauce, i.e., spicey mustard, barbeque sauce or ketchup. These also freeze well, so make a double batch and freeze half. These will compliment those Sunday football games…just defrost and reheat.

Growing up, meatloaf was a weekly staple for our family of 9. Surrounded by mashed potatoes, fresh greens, biscuits and gravy. If we were lucky to have leftovers, a meatloaf sandwich was always appreciated the next day. Well, lots has changed since that time, but the ease and simplicity of such a loaf is always attractive. The L.O.V. Loaf brings back many memories, but none of the saturated fat or cholesterol. Certainly, there is no harm to the animals and I LOV the leftover sandwiches!

This Pumpkin Bisque recipe is very versatile. I have used it as an appetizer at a ladies’ luncheon and I’ve had it for a main course with hot sour-dough bread. It is slightly sweet yet has savory undertones. I like to top it with a dallop of Cashew Cream or Tofu Sour Cream, both add a delightful taste and enhance the creaminess of this dish.

I have learned a great deal through my plant-based journey. First, I try hard not to rely on processed foods and when I do, I make sure the added ingredients are limited. This way I know I’m not getting the chemicals and dyes that are added to many processed and ultra-processed foods. In this recipe as well as the one before, I use a can of pumpkin puree; its only ingredient is “pumpkin” or “organic pumpkin.” I have a sweet tooth and sometimes I have to give into the craving. These Pumpkin Oatmeal Raisin Cookies are nice way to satisfy the desire for something sweet without the guilt. Of course, they are packed with beta carotene, which we need on a daily basis to fight off those free radicals, but it also has great fiber and natural sweetness. (See how easy it is to justify a cookie!) Enjoy!

I truly love fall when the large variety of pumpkins start popping up in grocery stores and vegetable stands. I usually buy a couple of dozen pumpkins of various sizes, use them for a fall centerpiece and then enjoy preparing an assortment of meals including sweet and savory. This Pumpkin Pie Breakfast Smoothie provides the right amount of energy to keep you focused throughout the morning. Did you know that pumpkin is packed with beta carotene, which is great for our eyes and skin? One cup contains 245% of your Reference Daily Intake (RDI) of Vitamin A and only 49 calories. Although most believe pumpkins are a vegetable, they are actually in the fruit family because they contain seeds. Stay tuned for additional pumpkin recipes (and more trivia) over the next few weeks leading up to Thanksgiving.

My cousin recently shared a recipe found in Dr. Joel Fuhrman’s book, Eat to Live. After preparing the recipe as directed, I made a few changes, added a few ingredients and removed a few as well. In the end, these Eggplant Meatballs are delicious. I doubled the batch and froze half for another day. My husband enjoys them plain and I dip in tomato sauce. I would recommend not soaking them in the sauce, just having it on the side. Topped with nutty parm, you have an excellent meal!

A recent visit to a Thai restaurant inspired this recipe with tender yet crispy vegetables. In place or a rich peanut sauce, I lightened up this recipe using pineapple juice combined with an all-natural almond butter. Of course, this could also be swopped-out with peanut butter. I served this with purple barley and enjoyed an excellent meal!

Summer in Florida can be quite hot and the thought of cooking something in the oven seems almost unbearable. I enjoy simple summer salads that can be prepare over the weekend and enjoyed several days throughout the week either for lunch or dinner. This Quinoa Salad is quick and packed with flavor. Wanting another salad idea, toss in some baby spinach before tossing and add a lime vinaigrette. Or, switch out the quinoa for cauliflower rice. Cool, simple and easy…the right ingredients for summer!

We are quite familiar with blueberries, those purple/blue round berries that are so abundant throughout the summer. Anthocyanins provide colors such as red, blue and purple to fruits and vegetables. According to nutrition experts, anthocyanins are powerful antioxidants and are believed to help prevent or treat health conditions connected to inflammation and oxidative stress. I used these delicious and nutritious blueberries in a dessert crisp, which got great praise from my taste-testers. Give it a try and see what you think!

Growing up in the south, “greens” were part of our weekly meals, if not daily. I especially enjoyed collard greens for their mild taste. Like kale, broccoli and many others, collard greens are in the cruciferous family and are a great source of many vitamins, minerals and antioxidants. All are naturally low in fat and provide a good amount of fiber. Although collards can be quite versatile, I only remember one way of cooking these large green leaves—with either ham or bacon, maybe both! Well, those days are gone! Here is my “go to” collard recipe that is sure to please a discerning palate!

Cinco de Mayo is almost here and a perfect time to have fun and be creative. These recipes can be prepared individually or mixed and matched several ways: as a bowl, prepared as tacos or topped on a salad. The Mexican Lentil Bowl as shown was served over the Cauliflower Mexican Rice and was very tasty. Give it a try and let me know what your favorite way to enjoy. By the way, don’t forget the optional toppings!

After a hard workout, give your muscle the nutrients they need to recover. The Triple Berry Recover Bowl or Smoothie is packed with great flavor, antioxidants, omega 3 fatty acids and so much more!

Here is a delicious twist to traditional Creole Gumbo. By adding lentils to the mix, you eliminate the texture issue usually found with okra.

“Cheesy" Lentil Cottage Pie Serves 8 INGREDIENTS 1 cup brown lentils, rinsed 5 cups vegetable broth, divided 6 cups chopped golden potatoes

Ingredients: 3/4 cup of natural almond butter 1-1/2 cups date sugar 2 tablespoons ground flax seeds 1/2 cup warm water 2 tsp vanilla extract 1 cup whole wheat flour 1 cup oat flour (or ground oats) 1 tsp baking soda 12 oz plant-based chocolate chips (vegan)

Nice cream is a great alternative to ice cream or other frozen dairy desserts. As the holiday season provides many opportunities to showcase plant-based deliciousness, this recipe provides the sweetness, richness, and satisfaction we want in a dessert...and it's CHOCOLATE!

This simple soup contain all of the right ingredients for a comforting, quick meal. Its slightly sweet and smooth texture lends itself to a delightful topping on baked or sweet potatoes, sautéed greens or even a unique salad dressing. Plus, this soup warms well as leftovers.

Reports on chocolate date back several centuries. There are varying claims regarding its medicinal purposes, such as it having anti-inflammatory properties and its ability to reduce blood pressure. Chocolate comes from the cacao pod, which is grown on the Theobroma cacao tree. Translated, the Greek word, Theobroma, means “Food of the gods.” The Mayan and Aztek Indians believed it was a “Gift from the gods.” Nevertheless, it has been known as an aphrodisiac, but those claims have yet to be confirmed. It has been shared that Casanova and Montezuma both believed in its stimulating powers, and drank copious amounts of the then-liquid brew. Today, the global chocolate market exceeds $1 billion, and Valentines Day is one of its busiest seasons. (Maybe Casanova was on to something!)

Ingredients: 1-1/2 cups dry yellow lentils (washed) 6 cups vegetable broth 1 medium sweet potato cubed 1 medium red onion chopped 3 medium carrots sliced 1 teaspoon cumin 1 teaspoon turmeric 1 teaspoon curry 1 teaspoon chili powder 2 tablespoons fresh parsley chopped 4 tablespoons fresh ginger, peeled and chopped (divided) 1/2 tablespoon of extra virgin olive oil 1 medium carrot julienned 1 medium red onion julienned

Inspired by Blue Zone Kitchen Cookbook Serves 4 Ingredients: 1 cup cooked sweet potato peeled & mashed 1 cup black beans drained & mashed 1-1/2 – 2 cups rolled oats 4 ounces baby portabella mushrooms, chopped 1 small red onion, chopped 1 tablespoon balsamic vinegar 1/2 teaspoon salt 2 teaspoons onion powder 1 teaspoon garlic powder 1 teaspoon ground cumin 1 teaspoon smoked paprika 1/2 teaspoon black pepper 1/2 teaspoon chipotle powder, optional 4 whole wheat burger buns

Serves: 4-6 Ingredients: 1 cups farro, uncooked 2 cups low sodium vegetable broth 1 cup water 1 quart baby spinach or kale 2 cups shelled edamame or English peas 1/2 cup diced red bell pepper 1/2 cup diced orange pepper 1/4 cup chopped red onion 1/2 cup white raisins 1/4 cup lime juice 4 tablespoons balsamic vinegar 1 cup fresh or frozen pineapple, diced Fresh spinach or kale (optional)

Makes 2 servings Ingredients: 12 ounces almond milk (or other plant-based milk) 2 cups baby spinach, kale or arugula 1 cup frozen mango 1 cup frozen raspberries (may substitute blueberries or cherries) 1 apple deseeded with skin 4 ounces silken tofu 4 tablespoons ground flaxseed meal Optional: “Extras” 1/4 teaspoon turmeric with a pinch of black pepper 1/4 teaspoon ginger 1 tablespoon cocoa 1-2 teaspoons nut butter or PB Powder

Serves: 6 Preparation Time: 20 minutes Ingredients: For the Slaw: 2 cups shredded raw green cabbage 2 cups shredded raw purple cabbage 1 cup shredded apples 1 cup shredded pear 1 cup shredded raw beets 1 cup shredded raw carrots 1/2 cup raisins, craisins or dried cherries Zest of one lemon Juice of one lemon

Makes 10 4” pancakes Ingredients: 1 cup whole wheat flour 3/4 cup rolled oats 1/4 cup course-grind cornmeal 1/4 cup ground walnuts 1/4 cup flaxseed meal 1 teaspoon baking powder 1/2 teaspoon baking soda 1/2 cup unsweetened applesauce 2 cups unsweetened plant-based milk 2 tablespoons of vinegar 1 cup blueberries, fresh or frozen

Ingredients: 1 12.3 ounce package extra firm silken tofu 1/2 cup garbanzo beans (rinsed and drained) 2 1/2 tablespoons fresh lemon juice 2 tablespoons nutritional yeast 1/4 cup of vegetable broth or as needed 1/4 teaspoon garlic powder 1/2 tablespoon finely chopped fresh parsley 1/2 tablespoon finely chopped fresh thyme 1/2 tablespoon finely chopped basil 1 shallot, minced

Serves 6 Ingredients: 3-4 small spaghetti or delicata squash, seeds & membrane removed 1 sweet onion chopped 1/2-pound shiitake mushrooms chopped 1/4 cup low sodium vegetable broth 2-3 cloves of garlic 1/4 cup fresh, chopped parsley 3 carrots chopped 1 jar low-fat marinara Sauce 1 pound broccoli fleurettes

INGREDIENTS: 1/2 cup unsweetened cocoa powder 2 cups whole wheat flour 1-1/4 teaspoons Pumpkin Pie Spice* (see below) 1 teaspoon baking soda 1/2 teaspoon salt 2 tablespoons ground flax meal 1/2 cup plant-based milk (soy, almond, oat, etc.) 1/4 cup unsweetened applesauce 1-1/2 cups cooked or canned pumpkin puree (not canned pumpkin pie) 3/4 cup chopped dates 1/3 cup organic maple syrup 1 teaspoon pure vanilla extract 1/4 cup non-dairy dark chocolate chips (optional)

Serves: 4 Ingredients: 1/4-1/2 cup pomegranate juice 2 cup frozen sweet cherries 2 frozen bananas 3 tablespoons pure maple syrup 1 teaspoon pure vanilla bean powder or alcohol-free vanilla extract 2 tablespoons ground flax seeds

Serves: 6 Preparation Time: 30 minutes Ingredients: 2 pounds of broccoli florets 12 ounces mushrooms, sliced 1 large onion, thinly sliced

We all enjoy a nice dessert after dinner. In the heat of Florida, “nice cream” (a dairy free frozen dessert you make at home) is always a welcomed treat. I like to have a large bag of frozen bananas in the freezer at all times to make nice cream. I wait until the bananas are really ripe before freezing—that is when they are the sweetest. Chop them in 1” pieces and allow them to freeze several days before making the nice cream. (Ok, if you can’t wait, at least one day in the freezer before blending!) This Chocolate Cherry Nice Cream combines two of my favorites—chocolate and cherries. By the way, if you don’t like cherries, try frozen mangos, blueberries, strawberries or other frozen fruits. All are sinfully delicious!