Delicious Recipes for Healthy and Compassionate Living
(Please note: we prefer strong flavors and low sugar, but you can adapt it to your taste.)
Holiday Edition Recipes below include:
Mushroom Cabernet Gravy
Quinoa Stuffed Acorn Squash
Sweet Potato Coconut Soup
Pumpkin Mousse
MUSHROOM CABERNET GRAVY
Add your onion, garlic, only 1 cup of the broth, and pepper to a small pot and stir it well. Bring to a boil and once boiling, turn the heat down to between medium and low and put a lid on. Let it cook for 10 minutes, stirring a couple of times during along the bottom and sides. After 10 minutes, it should have greatly reduced by about half, with some broth still remaining.
Very slowly add the flour to the pot while whisking at the same time, so it blends in easily and doesn’t clump. It will start to thicken immediately.
Add your remaining 1 cup of broth, wine, nutritional yeast, mushrooms, and sprigs of fresh thyme or rosemary and stir. Add the sprigs whole. You can remove them later. Bring the gravy back to a boil and once boiling, turn to the lowest heat setting and cover. Cook for 15-20 minutes until it has thickened up nicely. Check on it a few times during, stirring the sides and bottom. If you want it a bit thicker in the end, just cook it a little longer or very slowly whisk in another tablespoon of flour.
Remove from heat and pull out the sticks from the thyme/rosemary and discard. Using a hand immersion blender (or food processor), carefully blend it up to a smooth consistency. Just pulse it a few times going around the pan. Do not over-blend or use a blender, as it will turn into soup and be runny!
This recipe is an adaptation from the original here: thevegan8.com/thyme-cabernet-gravy/#recipe
QUINOA-CRANBERRY STUFFED ACORN SQUASH
2 medium acorn squash (2 to 2 1/4 pounds each)
Position an oven rack in the middle of the oven; preheat the oven to 400 degrees F.
Cut each squash in half lengthwise and scoop out and discard the seeds. Arrange the halves in a large baking dish, flesh-side up.
Whisk together the vinegar, 2 tablespoons of the oil and the maple syrup in a cup. Brush the flesh side of the squash halves with some of the maple mixture and sprinkle with 1/8 teaspoon salt and a few grinds of pepper. Put the squash flesh-side down in the baking dish, then brush the skin side with maple mixture and sprinkle with 1/4 teaspoon salt and a few grinds of pepper. Roast until the squash is fork-tender, 50 to 60 minutes. Poke the inside of the squash halves with a fork and brush generously with more of the maple mixture.
Meanwhile, heat the remaining 1 tablespoon oil in a medium saucepan over medium-high heat. Add the onions and cook, stirring occasionally, until soft and golden brown, about 6 minutes. Add the quinoa, curry powder and stir until the spices are toasted, about 1 minute. Add 2 cups low sodium vegetable broth and bring to a simmer. Lower the heat, cover the pan and simmer, stirring occasionally, until the quinoa is tender and most of the liquid is absorbed, 20 to 24 minutes. Remove from the heat and let sit, covered, for 5 minutes. Uncover and stir in the cranberries, remaining maple mixture, half of the parsley.
Stuff the squash halves with the quinoa and sprinkle with the remaining parsley and pistachios. Serve warm or at room temperature.
Note: The squash may be baked and stuffed the day before and refrigerated. To reheat, cover the baking dish loosely with foil and reheat in a 350-degree F oven, checking the squash every 5 minutes until it is hot.
This recipe is an adaptation from the original HERE.
CREAMY SWEET POTATO SOUP
1 large clove garlic, crushed and minced
1 finely chopped onion
1.5 inch piece of peeled and diced fresh ginger
1 tsp coconut or olive oil
1.5 lbs sweet potato (cubed or grated)
1 tbsp chopped lemongrass
1 pint vegetable stock/broth
1 pint coconut cream
1 lime
Saute garlic, onion, and ginger in a little coconut oil for about 5 minutes or till tender.
Add sweet potato and lemongrass and cook for additional 3-4 minutes.
Add 1 pint vegetable stock and bring to a boil. Reduce to a simmer, covered, for 20 minutes until vegetables are tender.
Cool the soup slightly, the liquidize with 1/2 pint coconut cream and process till smooth.
Return soup to saucepan, add 1/2 pint of coconut cream and season with salt and pepper. Heat through without allowing the soup to boil and add juice of 1 lime. Garnish with lime zest to serve.
SIMPLE PUMPKIN MOUSSE
Combine all the ingredients in a bowl and beat with a hand mixer till well blended. Place in serving vessel (individual cups or bowls) and place in refrigerator to set for several hours. Garnish with optional non-dairy whipped topping and graham crackers.
- 1/2 of a large white/yellow onion finely chopped
- 3 extra large cloves of garlic minced
- 4-5 mushrooms of your choosing, finely chopped
- 2 cups 480g veggie broth, separated
- 1/4 teaspoon ground black pepper
- 3 tablespoons flour OR gluten-free flour
- 2 long sprigs of fresh thyme or 1 short sprig of rosemary
- 1-2 tablespoons nutritional yeast per preference
- 1/4 cup full-bodied red wine
Add your onion, garlic, only 1 cup of the broth, and pepper to a small pot and stir it well. Bring to a boil and once boiling, turn the heat down to between medium and low and put a lid on. Let it cook for 10 minutes, stirring a couple of times during along the bottom and sides. After 10 minutes, it should have greatly reduced by about half, with some broth still remaining.
Very slowly add the flour to the pot while whisking at the same time, so it blends in easily and doesn’t clump. It will start to thicken immediately.
Add your remaining 1 cup of broth, wine, nutritional yeast, mushrooms, and sprigs of fresh thyme or rosemary and stir. Add the sprigs whole. You can remove them later. Bring the gravy back to a boil and once boiling, turn to the lowest heat setting and cover. Cook for 15-20 minutes until it has thickened up nicely. Check on it a few times during, stirring the sides and bottom. If you want it a bit thicker in the end, just cook it a little longer or very slowly whisk in another tablespoon of flour.
Remove from heat and pull out the sticks from the thyme/rosemary and discard. Using a hand immersion blender (or food processor), carefully blend it up to a smooth consistency. Just pulse it a few times going around the pan. Do not over-blend or use a blender, as it will turn into soup and be runny!
This recipe is an adaptation from the original here: thevegan8.com/thyme-cabernet-gravy/#recipe
QUINOA-CRANBERRY STUFFED ACORN SQUASH
2 medium acorn squash (2 to 2 1/4 pounds each)
- 3 tablespoons apple cider vinegar
- 3 tablespoons olive oil
- 2 cups LOW sodium vegetable broth
- 1.5 tablespoons pure maple syrup
- salt and freshly ground black pepper
- 1 small onion, chopped
- 1 cup quinoa, rinsed well
- 1 teaspoon mild curry powder
- 1/4 teaspoon cayenne pepper
- 1/4 cup dried cranberries
- 1 can drained and rinsed chickpeas
- 1 cup loosely packed fresh parsley leaves, chopped
Position an oven rack in the middle of the oven; preheat the oven to 400 degrees F.
Cut each squash in half lengthwise and scoop out and discard the seeds. Arrange the halves in a large baking dish, flesh-side up.
Whisk together the vinegar, 2 tablespoons of the oil and the maple syrup in a cup. Brush the flesh side of the squash halves with some of the maple mixture and sprinkle with 1/8 teaspoon salt and a few grinds of pepper. Put the squash flesh-side down in the baking dish, then brush the skin side with maple mixture and sprinkle with 1/4 teaspoon salt and a few grinds of pepper. Roast until the squash is fork-tender, 50 to 60 minutes. Poke the inside of the squash halves with a fork and brush generously with more of the maple mixture.
Meanwhile, heat the remaining 1 tablespoon oil in a medium saucepan over medium-high heat. Add the onions and cook, stirring occasionally, until soft and golden brown, about 6 minutes. Add the quinoa, curry powder and stir until the spices are toasted, about 1 minute. Add 2 cups low sodium vegetable broth and bring to a simmer. Lower the heat, cover the pan and simmer, stirring occasionally, until the quinoa is tender and most of the liquid is absorbed, 20 to 24 minutes. Remove from the heat and let sit, covered, for 5 minutes. Uncover and stir in the cranberries, remaining maple mixture, half of the parsley.
Stuff the squash halves with the quinoa and sprinkle with the remaining parsley and pistachios. Serve warm or at room temperature.
Note: The squash may be baked and stuffed the day before and refrigerated. To reheat, cover the baking dish loosely with foil and reheat in a 350-degree F oven, checking the squash every 5 minutes until it is hot.
This recipe is an adaptation from the original HERE.
CREAMY SWEET POTATO SOUP
1 large clove garlic, crushed and minced
1 finely chopped onion
1.5 inch piece of peeled and diced fresh ginger
1 tsp coconut or olive oil
1.5 lbs sweet potato (cubed or grated)
1 tbsp chopped lemongrass
1 pint vegetable stock/broth
1 pint coconut cream
1 lime
Saute garlic, onion, and ginger in a little coconut oil for about 5 minutes or till tender.
Add sweet potato and lemongrass and cook for additional 3-4 minutes.
Add 1 pint vegetable stock and bring to a boil. Reduce to a simmer, covered, for 20 minutes until vegetables are tender.
Cool the soup slightly, the liquidize with 1/2 pint coconut cream and process till smooth.
Return soup to saucepan, add 1/2 pint of coconut cream and season with salt and pepper. Heat through without allowing the soup to boil and add juice of 1 lime. Garnish with lime zest to serve.
SIMPLE PUMPKIN MOUSSE
- 1 can of pumpkin
- 1 can of coconut cream.
- 1.5 tbsp brown sugar (and an optional little touch of bourbon.)
- 2 teaspoons of cinnamon
- 1 teaspoon of nutmeg
- 1/2 teaspoon of clove
- Crumbled graham cracker to garnish
Combine all the ingredients in a bowl and beat with a hand mixer till well blended. Place in serving vessel (individual cups or bowls) and place in refrigerator to set for several hours. Garnish with optional non-dairy whipped topping and graham crackers.
LENTIL & BLACK BEAN TACOS
½ large onion diced (or 1 small onion)
1 large orange or red bell pepper, diced
1 clove garlic minced
3 cups cooked lentils
1 can black beans
1 cup frozen corn
3 tbls Nutritional Yeast
½ packet taco seasoning (check to make sure it is dairy free)
SERVING OPTIONS
Salsa
Taco Shell
Avocado or guacamole
Diced tomato
Leafy greens
Hot sauce
1. Cook the lentils, but do not salt that water (lentils take forever to cook in salted water!) When done, drain and set aside.
2. In another pan sauté diced onion and bell pepper in water or vegetable broth till they start to soften.
3. Add cooked lentils and drained can of black beans, corn, and taco seasoning of choice. Stir all together and bring to warm.
4. Stir in nutritional yeast. Add a little water if the consistency is too dry or not smooth enough.
When ready, serve with salsa, avocado, etc. I have used it in taco salads, burritos, etc.
CAJUN STYLE RICE & BEANS
2 cups (uncooked) black rice * and vegetable broth (approx. 4 cups)*
1 cans red kidney or black beans
½ large onion diced (or 1 small onion)
1 large red bell pepper, diced
2 Field Roast Italian Sausages or similar (we like the spicy!)
8oz can tomato sauce
4 cups uncooked spinach
Cajun Spice Mix (see below)
*I often just use a box of Spanish Rice mix instead of making rice. If you do so, avoid adding salt because the boxed Spanish rice will be plenty salty enough.
Cajun Seasoning:
2 tsp garlic powder
1 tbsp Italian seasoning or oregano
1 tbsp paprika
2 tsp onion powder
Separate for children/mild eaters:
2 tsp black pepper
1 tsp cayenne or crushed red pepper
Cooking Instructions:
1. First prepare or, start preparing, your rice. I recommend cooking the rice in vegetable broth.
2. Next dice up half a large onion and one whole red or yellow bell pepper.
3. In a sauté pan put a little vegetable broth and starts to cook the onion and bell pepper. While cooking, slice vegan sausages.
4. When the onion starts to turn translucent add in sliced sausage. Stir a few times. Drain and rinse red beans while cooking.
5. After a couple of minutes add in drained red beans and tomato sauce. Stir together.
6. Add non-spicy herbs and spices. After a few minutes of cooking and stirring periodically so that it becomes hot.
7. Add one tablespoon of nutritional yeast and spinach (or kale) and cooked rice. Stir in and cook until greens are tender enough to eat.
8. Taste to see if you need to add any additional spices or herbs.
9. Portion out generous helpings for the mild eaters and set them aside.
10. Add hot spices to the pan and mix thoroughly for you and Phil. After a minute to let the spices settle serve.
BREAKFAST HASH
Vegetable broth
½ onion, diced
Optional green chili
½ - 1 bell pepper, diced (color of choice)
1 zucchini, sliced
1 can black or pinto beans
¾ cup frozen corn
1 -2 cloves garlic, minced
Salsa of choice
Salt or garlic salt to taste
Black and cayenne pepper, paprika, etc.
Optional nutritional yeast
Instructions
Start diced onion in a pan. Sauté in a little bit of vegetable stock but you could use oil instead. Once the onions start to soften add chopped bell pepper, sliced zucchini, minced garlic, and optional green chili. Add a little salt or garlic salt, but be cautious if adding salsa because it can get too salty. Once the vegetables have sautéed for a few minutes add in frozen corn and drained, rinsed black or pinto beans. Stir in some salsa and optional spices such as black pepper, paprika, cayenne, chives, and garlic or onion powder. Add optional nutritional yeast. Stir and serve!
THREE BEAN CHILI w/ BAKED POTATO
1 large onion diced
1 large orange or red bell pepper, diced
1 large green bell pepper, diced
3 large cloves garlic minced
3 medium carrots sliced
16oz can tomato sauce
1 can red kidney beans
1 can black beans
1 can pinto beans
3 cups frozen corn
3 tbls Nutritional Yeast
Optional: Add green chili or jalapeno.
Optional: Serve on baked potato
Spice Mix (see below)
I eyeball and sample spices rather than measuring so you’ll have to play. Be liberal with spices and herbs!
Chili Seasoning:
2? tbsp cumin
2? tbsp chili powder
1? tbsp paprika
1tsp tbsp garlic powder
Salt to taste
Separate for kids:
2 tbsp black pepper
2 tbsp cayenne or crushed red pepper
Start your baked potatoes in the over and make your chili while they bake!
Start by dicing up your onion and bell peppers.
Put them to sauté in a large pot with a bit of vegetable broth or water. Option to add a little salt at this point.
While onion and bell pepper are cooking slice up carrots and minced garlic.
When onions are turning translucent add carrots and garlic. As that cooks draining rents beans.
When carrots are soft stir in beans, can of tomato sauce, and spices/herbs. Put a lid on it to let it all simmer for about 10 minutes stirring periodically.
Stir in frozen corn and nutritional yeast. After several minutes portion out chili for the kids/mild eaters.
Then add in spicy and hot editions let them cook for two to three minutes before serving the spicy chili.
Option to serve on top of the baked potato.
OTHER GREAT RECIPES:
African Peanut Stew
Vegan Lasagna
Creamy Corn Chowder
½ large onion diced (or 1 small onion)
1 large orange or red bell pepper, diced
1 clove garlic minced
3 cups cooked lentils
1 can black beans
1 cup frozen corn
3 tbls Nutritional Yeast
½ packet taco seasoning (check to make sure it is dairy free)
SERVING OPTIONS
Salsa
Taco Shell
Avocado or guacamole
Diced tomato
Leafy greens
Hot sauce
1. Cook the lentils, but do not salt that water (lentils take forever to cook in salted water!) When done, drain and set aside.
2. In another pan sauté diced onion and bell pepper in water or vegetable broth till they start to soften.
3. Add cooked lentils and drained can of black beans, corn, and taco seasoning of choice. Stir all together and bring to warm.
4. Stir in nutritional yeast. Add a little water if the consistency is too dry or not smooth enough.
When ready, serve with salsa, avocado, etc. I have used it in taco salads, burritos, etc.
CAJUN STYLE RICE & BEANS
2 cups (uncooked) black rice * and vegetable broth (approx. 4 cups)*
1 cans red kidney or black beans
½ large onion diced (or 1 small onion)
1 large red bell pepper, diced
2 Field Roast Italian Sausages or similar (we like the spicy!)
8oz can tomato sauce
4 cups uncooked spinach
Cajun Spice Mix (see below)
*I often just use a box of Spanish Rice mix instead of making rice. If you do so, avoid adding salt because the boxed Spanish rice will be plenty salty enough.
Cajun Seasoning:
2 tsp garlic powder
1 tbsp Italian seasoning or oregano
1 tbsp paprika
2 tsp onion powder
Separate for children/mild eaters:
2 tsp black pepper
1 tsp cayenne or crushed red pepper
Cooking Instructions:
1. First prepare or, start preparing, your rice. I recommend cooking the rice in vegetable broth.
2. Next dice up half a large onion and one whole red or yellow bell pepper.
3. In a sauté pan put a little vegetable broth and starts to cook the onion and bell pepper. While cooking, slice vegan sausages.
4. When the onion starts to turn translucent add in sliced sausage. Stir a few times. Drain and rinse red beans while cooking.
5. After a couple of minutes add in drained red beans and tomato sauce. Stir together.
6. Add non-spicy herbs and spices. After a few minutes of cooking and stirring periodically so that it becomes hot.
7. Add one tablespoon of nutritional yeast and spinach (or kale) and cooked rice. Stir in and cook until greens are tender enough to eat.
8. Taste to see if you need to add any additional spices or herbs.
9. Portion out generous helpings for the mild eaters and set them aside.
10. Add hot spices to the pan and mix thoroughly for you and Phil. After a minute to let the spices settle serve.
BREAKFAST HASH
Vegetable broth
½ onion, diced
Optional green chili
½ - 1 bell pepper, diced (color of choice)
1 zucchini, sliced
1 can black or pinto beans
¾ cup frozen corn
1 -2 cloves garlic, minced
Salsa of choice
Salt or garlic salt to taste
Black and cayenne pepper, paprika, etc.
Optional nutritional yeast
Instructions
Start diced onion in a pan. Sauté in a little bit of vegetable stock but you could use oil instead. Once the onions start to soften add chopped bell pepper, sliced zucchini, minced garlic, and optional green chili. Add a little salt or garlic salt, but be cautious if adding salsa because it can get too salty. Once the vegetables have sautéed for a few minutes add in frozen corn and drained, rinsed black or pinto beans. Stir in some salsa and optional spices such as black pepper, paprika, cayenne, chives, and garlic or onion powder. Add optional nutritional yeast. Stir and serve!
THREE BEAN CHILI w/ BAKED POTATO
1 large onion diced
1 large orange or red bell pepper, diced
1 large green bell pepper, diced
3 large cloves garlic minced
3 medium carrots sliced
16oz can tomato sauce
1 can red kidney beans
1 can black beans
1 can pinto beans
3 cups frozen corn
3 tbls Nutritional Yeast
Optional: Add green chili or jalapeno.
Optional: Serve on baked potato
Spice Mix (see below)
I eyeball and sample spices rather than measuring so you’ll have to play. Be liberal with spices and herbs!
Chili Seasoning:
2? tbsp cumin
2? tbsp chili powder
1? tbsp paprika
1tsp tbsp garlic powder
Salt to taste
Separate for kids:
2 tbsp black pepper
2 tbsp cayenne or crushed red pepper
Start your baked potatoes in the over and make your chili while they bake!
Start by dicing up your onion and bell peppers.
Put them to sauté in a large pot with a bit of vegetable broth or water. Option to add a little salt at this point.
While onion and bell pepper are cooking slice up carrots and minced garlic.
When onions are turning translucent add carrots and garlic. As that cooks draining rents beans.
When carrots are soft stir in beans, can of tomato sauce, and spices/herbs. Put a lid on it to let it all simmer for about 10 minutes stirring periodically.
Stir in frozen corn and nutritional yeast. After several minutes portion out chili for the kids/mild eaters.
Then add in spicy and hot editions let them cook for two to three minutes before serving the spicy chili.
Option to serve on top of the baked potato.
OTHER GREAT RECIPES:
African Peanut Stew
Vegan Lasagna
Creamy Corn Chowder
