Beet Couscous

Ingredient list:

1 white onion chopped

1 tbsp olive oil

1 C whole wheat couscous 

2 garlic cloves

2 tbsp balsamic  vinegar 

1 C beets chopped finely

2 C kale

2  1/2 C vegetable broth 

2 vegan sausage links chopped

Sea salt + pepper to taste 


Heat oil in a medium skillet over medium

Add onions and cook until translucent 

Add beets

Add garlic and vinegar 

Stir well

Add kale and broth

Bring to a boil, cover, reduce and simmer for 30 minutes until couscous is cooked through

Serve on fresh arugula 

Season with salt and pepper if wanted


Summer Salad with Balsamic Dressing


Ingredient List:


1/2 C Balsamic vinegar

1 tsp italian seasoning

1 garlic clove

1/2 tsp sea salt

1/2 tsp black pepper

1 tbsp agave or sugar

1/2 C extra


2 C spinach

1 Cucumber cut into shoestrings

1/4 red onion sliced thinly

1/2 C blackberries

1/2 C strawberries sliced

Fresh cilantro chopped roughly


In a food processor combine vinegar, seasoning and garlic


Add olive oil, and blend again

Set aside

Combine all ingredients for salad and top with dressing immediately before serving


Print Recipe for Summer Salad with Balsamic Dressing

Roasted Veggies


Roasted Veggies

Ingredient List:

3-4 C Mushrooms (I used Baby Bella) cleaned

1 C cherry tomatoes

1 head of cauliflower (I used green) cut into florets

1 red onion sliced into 1/4” rounds

6 gloves of garlic peeled

1 tbsp fresh oregano chopped

1 tsp thyme

1 tsp basil

1 tsp sea salt

2 tbsp olive oil (I used spicy olive oil from Rocky Mountain Olive Oil)


Heat oven to 400

Prepare a baking sheet

in a large bowl combine all veggies

Drizzle olive oil

Add all spices

Combine with your hands

Pour mixture onto baking sheet


Bake for 25 minutes



Print Roasted Veggies Recipe

Baked Cauliflower Bowl


Baked Cauliflower Bowl with Squash Puree

Ingredient List:

1 package of cubed butternut squash

1/4 C water

1/4 C almond milk

1 Tbsp fresh sage

1 tbsp fresh chive

1 Tbsp olive oil

1 lemon (juice)

Sea salt

1 tsp Black pepper

1 Tbsp curry

1 head of cauliflower cut into florets

5 carrots cleaned and cut in half

1 C quinoa

Mixed greens

Olive oil + vinegar for dressing the greens


Pre-heat oven to 425 and prepare a lined, greased baking sheet

Cook quinoa according to instructions on box

Place cubed squash and water in a microwave proof bowl

Cook until soft, about 8 minutes

Put softened squash in a blender with almond milk, sage, chive and 1/2 tsp sea salt and 1/2 tsp black pepper

Blend until smooth and set aside

In a large bowl combine 1 Tbsp olive oil, lemon juice, 1 tsp sea salt + curry

Add cauliflower and carrots, mix until all veggies are coated

Pour on to the prepared baking sheet

Bake for 20-25 minutes until cauliflower is starting to brown

Place greens dressed with oil + vinegar at bottom of bowl, add quinoa, squash puree and top with cauliflower and carrots


Baked Cauliflower Bowl

Vegan Corn Chowder

Vegan Corn Chowder

Vegan Corn Chowder

Ingredient List:

2 tbsp olive oil

1 large onion chopped finely

1 jalapeno seeded and sliced thinly

2 bell peppers seeded and chopped

3 carrots sliced into 1/4” pieces

1/2 head of cauliflower roughly chopped

4 potatoes (I used 2 sweet and 2 purple) cleaned and chopped

1 tbsp dried thyme

1 tbsp dried basil

3 C unsweetened almond milk

4 C vegetable stock

4 C corn

1 C green beans trimmed and chopped roughly

Sea salt and ground black pepper to taste

(Use whatever veggies you have on hand!)


In a large stock pot heat olive oil over medium

Add onion and peppers

Cook until onions have softened about 5 minutes

Add carrots, cauliflower, potatoes, thyme + basil

Pour in milk + stock (alternatively use 3 C water and 3 tsp bullion paste or cubes)

Bring to a boil

Reduce heat and simmer for 10 minutes

Add corn

Using an emersion blender blend for a few seconds, don’t over-blend.  Leave a lot of chunks

Add green beans and cook for an additional few minutes

Taste, add salt and pepper if wanted


Print Recipe

Vegan Corn Chowder

Vegan Corn Chowder soup7 soup8

Sweet and Sour Tempeh {Vegan}

Sweet and Sour Tempeh

What you’ll need: 4 servings


3/4 C ketchup

1/2 C rice wine vinegar

1/4 C tamari or worcestershire sauce

1 tbsp yellow miso

2 tsp hot sauce (I use Sriracha)

1/2 tsp fresh black pepper

1 clove garlic minced

1/4 C green onion sliced thinly

1/2 C pineapple chopped roughly

1 lemon grass stalk cut into 2-3″ pieces and scored

1 tsp seaseme seeds

(optionaly you could use a store bought sweet and sour sauce)


2 C cooked quinoa (I cook my quinoa with vegetable stock to add flavor)

1 head broccoli steamed

1 head cauliflower steamed

1 yellow squash sliced thinly

1 green zuchinni sliced thinly

1 red bell pepper seeded and de-veined then sliced

1 can of hearts of palm drained and chopped roughly

1 package of tempeh sliced into 1/4″ pieces

Sweet and Sour Tempeh

Sweet and Sour Tempeh

What you’ll do:

Combine all ingredients for sauce in a sauce pan, bring to a boil, reduce heat and simmer for 15 minutes

Remove lemon grass and keep warm

Cook quinoa according to package

Steam broccoli and cauliflower

Sautee squash and zuchinni over medium with live oil until translucent

Add red pepper and cook an additional 1-2 minutes

Season squash with sea salt and black pepper

In a large skillet add tempeh and sweet and sour sauce

Cook tempeh for about 10 minutes

Construct bowl

Add quinoa, top with broccoli, cauliflower, squash, zuchinni, peppers, hearts of palm and tempeh

Top with green onions if wanted


Sweet and Sour Tempeh

Vegan hazelnut-chocolate muffins


What you’ll need:

1 C all purpose flour

3/4 C coconut flour

1 Tsp baking powder

1 Tsp baking soda

1/4 Tsp salt

2 Tbsp cocoa powder

1 C almond milk

1 non fat soy yogurt plain

1 Tbsp brown sugar

3 Tbsp Tate + Lyle Hazelnut flavored syrup

1 egg

1/4 C applesauce

What you’ll do:

Preheat oven to 375

In a large bowl combine all dry ingredients thoroughly

Add milk and yogurt and combine

Add brown sugar and the flavor syrup and combine

In a small bowl whisk egg briefly then add to the large bowl and stir to combine

Add applesauce, if mixture is too thick add another 1/4 C

Spoon into a greased muffin pan with liners

Bake for 15-20 minutes until they are browning and a toothpick comes out clean

I topped my muffins with granola


Vegan Biscuits


What you’ll need:

2 C All purpose flour (I use unbleached)

1 Tbsp baking soda

1/2 Tsp baking powder

1 Tsp sea salt

4 Tbsp vegan butter cut into small cubes

3/4 C almond or flax seed milk

What you’ll do:

In a food processor combine all dry ingredients

Add in butter and pulse just a few times until mixture looks like sand

Put mixture in bowl and make a well in the batter

Add milk and slowly work in, don’t over mix

When barely combined move to a flour flat surface and knead a few times

Shape batter into rounds (should make 8 biscuits)

You can freeze or bake

If baking heat oven to 425 and bake until golden brown about 15 minutes

I brushed mine with olive oil and sprinkled with sea salt, black pepper and rosemary

For sweet biscuits sprinkle with cinnamon and sugar


{raw}{vegan} Beet-Apple Salad


What you’ll need:

1 beet spiralized

1/4 white onion spiralized

1 green apple spiralized

4 celery stalks sliced roughly

1 C arugula


2 Tbsp tahini

4 Tbsp balsamic vinegar

1/2 lemon

1/2 garlic clove minced

1 Tsp toasted sesame seeds

1 pinch sea salt

What you’ll do:

Mix all dressing ingredients and whisk until combined

Mix all salad ingredients in a large bowl

Add dressing

Mix thoroughly

Top with additional sesame seeds


I served mine with a quesadilla made with guacamole (see previous blog post ) and sliced tomatoes on a whole wheat tortilla

Orange cauliflower, cabbage and warm kale salad with orange dressing


What you need:

1 head of red cabbage chopped

1 head of orange cauliflower chopped into bite size pieces

1/4 red onion chopped

1 bunch of Kale stems removed and cut roughly

1 bunch of green onions chopped

6-7 cherry tomatoes halved


1/4 C orange juice

1/2 orange (juice & zest)

1/4 C coconut milk

1/4 C extra virgin olive oil

1 Tbsp rice vinegar

1 Tbsp ginger

1 Tsp sea salt

1 Tsp cinnamon

1 Tsp red pepper flakes

What you’ll do:

Combine all ingredients for the dressing in a food processor

Set aside

In a large bowl combine all ingredients for salad

Pour dressing on salad and mix thoroughly

For a heartier meal you could add quinoa or brown rice