AVS Member Recipes


Chickpea omelette

Chickpea Omelette by Myriah Strivelli

1.5 cups of chickpea flour
¼ cup nutritional yeast
3 Tbsp. flax meal
1 ¼ tsp. baking powder
1 tsp. cumin
1 tsp. sea salt
½ tsp. turmeric
¼ tsp. black pepper

Optional toppings to add:
broccoli and shredded carrot
shredded potato and green peas
tomato, mushrooms, pepper, and onion
fresh avocado to garnish
fresh herbs such as parsley, dill, or cilantro

Mix all of the dry ingredients. This will make a decent sized batch to use as needed. Take what you need and store the rest in a closed container.

To prepare omelette, mix 1/3 cup of batter with 1/3 cup of water for 1 serving. Let it sit for a few minutes. Chop up your toppings that you will add. Pour the batter onto a pre-heated skilled on medium heat. Use a sparing amount of coconut oil in the pan to avoid sticking. Add the toppings. Cook for 5 minutes or so and then turn. Cook until golden brown. The omelette tends to be a bit moist on the inside. Cook it longer on a lower heat if you prefer it less moist. Serve with fresh avocado on top for a treat.


Cinnamon Roll

Cinnamon Rolls by Tonya

1 packet instant yeast
1 cup unsweetened almond milk
1/2 cup Earth balance (vegan butter), divided
1/4 tsp. salt
3 cups all purpose flour
1/2 Tbsp. cinnamon
1/4 cup + 1 Tbsp. sugar, divided

In a large sauce pan (or in a bowl in the microwave at 30 sec increments), heat the almond milk and 3 Tbsp Earth Balance until warm and melted, never reaching boiling. Remove from heat and let cool to 110 degrees, or the temperature of bath water. It should be warm but not too hot or it will kill the yeast.

Transfer the mixture to a large mixing bowl and sprinkle on yeast. Let it activate for 10 minutes. Then add 1 Tbsp sugar and the salt and stir.

Next add in flour 1/2 cup at a time, stirring as you go. The dough will be sticky. When it is too thick to stir, transfer to a lightly floured surface and knead for a minute or so until it forms a loose ball. Rinse your mixing bowl out, coat it with canola or grapeseed oil, and add your dough ball back in. Cover with plastic wrap and set in a warm place to rise for about 1 hour, or until doubled in size.

On a lightly floured surface, roll out the dough into a thin rectangle. Brush with 3 Tbsp melted Earth Balance and top with 1/4 cup sugar and 1/2 – 1Tbsp cinnamon.

Starting at one end, tightly roll up the dough and situate seam side down. Then with a serrated knife or a string of floss, cut the dough into 1.5 – 2 inch sections and position in a well-buttered 8” x 8” square or comparable sized round pan. You should have about 10 rolls. Brush with remaining 2 Tbsp Earth Balance (melted) and cover with plastic wrap. Set on top of the oven to let rise again while you preheat oven to 350 degrees F.

Once the oven is hot, bake rolls for 25-30 minutes or until slightly golden brown. Let cool for a few minutes and then serve immediately.

Optional: Frost with dairy free cream cheese frosting or a simple mixture of powdered sugar and almond milk.



Easy Pancakes by Ann Green

Make about six 4” pancakes, enough for 2 people

2/3 cup whole wheat flour
1 Tbsp. baking powder
about 3/4 to 1 cup nondairy, nonsweetened milk
1/4 to 1/3 cup your choice: berries – with or without nuts; chocolate chips; apple & cinnamon

Combine all ingredients.
Heat oil in large pan or griddle on medium heat.
Spoon or pour batter onto pan/griddle to make pancakes to the size your prefer.
Fry lightly in your preferred oil until golden.
Turn carefully and cook until golden on other side.
Enjoy with maple syrup and Earth Balance margarine!

Hint: These are great with Lightlife’s Gimme Lean vegan sausage patties.


Hash and scramble

Easy Pea-sy Tofu Scramble by Julia Hernández

Serves 2

1/2 package extra-firm tofu, drained
1 tsp. of vegetable oil
1/4 small onion, chopped
1/4 small bell pepper, chopped
1 clove of garlic, minced
1/4 tsp. turmeric
1/4 tsp. curry powder
1/2 tsp. coarse salt (adjust amount if using table salt)
1/8 tsp. red chili pepper flakes
2 leaves of kale, chopped
1/3 – 1/2 cup frozen peas
1 tsp. apple cider vinegar
1 tsp. nutritional yeast (optional)
1 – 2 Tbsp. of water

Sauté the onions and bell peppers in oil until translucent and a little browned.Add the spices and water. (I add water to make a gravy of spices. It coats the tofu much more evenly than if I sprinkle the spices directly on the tofu.)

Break up the tofu into medium-sized pieces. Larger pieces are more flavorful than smaller ones. Add tofu to the pan and stir until the tofu is coated with spices.

Sauté tofu mixture until water has evaporated and tofu starts to brown. I only stir the tofu occasionally. Add the garlic while the tofu is cooking.

Add the peas, kale, salt, and apple cider vinegar. After you add them, cover the pan. Let the peas and kale steam for a few minutes. Don’t overcook, or the peas will dry out.

After the kale and peas have steamed, add the nutritional yeast and stir well. Remove from heat and enjoy!


Granola by Myriah Strivelli

½ cup coconut
½ cup walnuts
½ oil or melted vegan butter
½ cup maple syrup or agave
1 tsp. vanilla
1 cup raisins or other dried fruit
2 cups uncooked rolled oats
1 cup sunflower seeds
¾ cup sesame seeds

Mix all the dry ingredients in a large bowl.

Heat oil, sweetener, and vanilla on low heat until warm. Remove from heat.

Pour warm liquid mixture over dry ingredients and stir until evenly coated. Spread onto greased cookie sheet. Bake at 325 degrees for 10 minutes. Take out of the oven and stir. Bake for another 5 minutes. Stir and bake again until golden brown. Cool and remove from pan. Once it is cool you can raisins or other dried fruit for variation.


Pancakes by Joe VeganMan

1 cup flour
1 cup soy, rice, almond milk or any alternative milk
2 Tbsp. sugar <or less– or more 😉 ! >
2 Tbsp. vegetable oil
2 Tbsp. baking powder

Mix well and pour enough batter onto greased (with vegan margarine of course) medium heated skilled. Wait for bubbles to appear, and then flip pancake. Wait for more bubbles, and then take it off. Repeat with some more batter. Enjoy with maple syrup, fruit jelly or what evs.

You can add blueberries etc. to the batter (walnuts and bananas Yum).

Simple, but a crowd and kid pleaser!


potato latkes Lauren Vaught

Potato Latkes (Pancakes) by Lauren Vaught ediblemusings.com

1 large russet potato, peeled and grated (2 cups)
¼ tsp. minced yellow onion
¼ cup plus 1 Tbsp. white spelt flour
1 Tbsp. ground flaxseeds mixed with 3 tablespoons water
¾ tsp. sea salt
A pinch of crushed red pepper flakes (optional)
¼ tsp. paprika (optional; try smoked)

Cashew Sage Cream Sauce:
1 cup raw cashews (soaked for 30-60 minutes in hot water, then drained)
3 garlic cloves
15 fresh sage leaves or 2 Tbps. dried
1/4 tsp. sea salt
1 cup water, or more if needed

Blend all ingredients in a blender until smooth. Add water until the sauce reaches the consistency of a thick mayonnaise. It will make about 2 cups. (Add more cashews if sauce gets too thin, more water if too thick.)

Preheat the oven to 400°F. Line a baking sheet with parchment paper. Place all the ingredients in a large bowl and mix well. You can speed this process up by using the grater attachment on a food processor for the potatoes.

Scoop about ¼ cup of the mixture for each latke onto the prepared baking sheet. Flatten to about ¼ inch thick.
Bake for 8 minutes, then flip the pancakes and bake until golden brown, about 8 minutes, before serving.


Appetizers and Snacks:

cheezy kale chips

Cheezy Kale Chips by Myriah Strivelli

1 cup cashews
1 large bunch of kale
1 clove of garlic (optional)
2 Tbsp. Tamari
½ cup nutritional yeast
½ organic lemon juiced

Soak the cashews from 2 – 4 hours in fresh cool water.

Rinse and break the kale up into bite sized pieces. Let them dry out while you prepare the other ingredients.

Drain the cashews. Puree the cashews in the food processor with the soy sauce, nutritional yeast, and juiced lemon until it is a fairly smooth paste. Pour the mixture over the kale and massage with clean hands to cover the kale leaves thoroughly.

Spread the kale onto food dehydrator trays. It is okay to overlap them slightly. Dehydrate at 115 degrees for 5 to 6 hours. If you do not have a dehydrator, you can bake it at the lowest temperature possible in your oven. Check after 20 minutes to see if ready. Check periodically until desired crispiness is achieved. Enjoy!


plantains are good

Fried Sweet Plantains with Creamy Sage “Cheese” Sauce by Julia Hernández

Fried, sweet plantains are a quick and easy snack or side dish to make. Plus, they are super delicious! In this recipe, I fried the plantains, and then sprinkled kosher salt, hot sauce, and a creamy sage “cheese” sauce over them. However, plantains are great fried with just a little sea salt sprinkled on them.  No need to add any sweetener, since they are naturally sweet!

For the sauce, I experimented with with cheeses from The Non-Dairy Formulary cookbook (http://thegentlechef.com/NonDairyFormularyGallery.php). Check it out if you haven’t yet! I revised one of the recipes to use ingredients I had in my pantry and to include sage, since I had a ton of sage in my garden. The sage actually works really well in the sauce and tastes wonderful with the plantains.

Serves 2

1 ripe plantain
vegetable oil to coat pan
sea salt or kosher salt to taste
hot sauce to taste
Sage Cheese Sauce:
1 cup unsweetened soy or almond milk
2 Tbsp. corn starch
1/8 cup vegetable oil
2 Tbsp. nutritional yeast
1 tsp. apple cider vinegar
1/2 tsp. cumin
1/2 tsp. sea salt or kosher salt
1/8 tsp. red chili peppers
1/4 onion, chopped
5 leaves of fresh sage
Garnish: chives or scallions, chopped

Plantains Instructions:
Pick out a ripe plantain. A ripe plantain should have black spots and feel soft to the touch. Peel the plantain by making a long slice in the skin, and then peeling the skin off. Then, cut the plantain on the bias into 1/4 – 1/2 inch diagonal slices.

Put enough oil in pan to form a thin coat over the entire pan. Heat the oil on medium/high heat until hot. Add plantains. Flip each plantain over when they have browned. Fry each plantain only once on each side.

Remove plantains from oil and let drain on a paper towel for a minute or two. Place the plantains on a plate, and sprinkle sea salt over them. Then, drizzle some hot sauce and creamy sage cheese sauce over them. Finish with chopped chives or scallions. If you want to keep it simple, just add the sea salt and serve!

Sage Cheese Sauce Instructions:
Process ALL the ingredients in a blender until smooth.

Transfer the mixture to a medium saucepan and cook on low/medium heat, stirring occasionally with a rubber spatula.

Continue cooking and stirring the mixture until it is thick and bubbly. Use the spatula to scrape the sides of the pot if the mixture begins to stick.  Serve WARM. (Once cooled, the mixture with thicken further and get clumpy.)


Tamari Tofu Bites submitted by Cynthia Sampson

Tofu Ingredients:
1 block of tofu
2-3 Tbsp. olive oil
2 – 3 Tbsp. low-sodium, gluten-free tamari sauce

Tahini Ingredients:
1 cup fresh, organic tahini
2 Tbsp. lemon juice (or more to taste)
2 Tbsp. nutritional yeast
2 Tbsp. tamari sauce
2-3 garlic cloves
1 tsp. cumin
Smoked salt to taste (or in lieu of tamari)

Slice tofu or cut into bit-sized pieces. Sauté in olive oil and low-sodium, gluten-free tamari sauce at medium-high heat until toasty brown on the outside (I always use Twin Oaks extra firm organic tofu from Greenlife.) Serve with Raw Tahini Dip (recipe below.)

Raw Tahini Dip Instructions: (This recipe is adapted from “The Raw Tahini Dip that Done Stoled My Heart,” Bonzai Aphrodite website. See site for optional additional ingredients.)

Blend all of the ingredients in a blender or food processor until smooth. Use water to thin, as needed.



Creamy Pumpkin Soup copy

Creamy Pumpkin Soup by Matea Zajec Girl in the Raw

gluten-free, Ayurvedic, soy-free, sugar-free, low fat

Pumpkin is so delicious and creamy on it’s own, it is a perfect ingredient for a simple and quick soup. According to Ayurveda, it is healthy to eat mono-meals, or meals consisting of as few ingredients as possible, and this soup surely fits the bill. You can omit the milk and spices and just add salt and water, it will be tasty enough! I was low on pumpkin so I mixed it up with zucchini, you may notice the color is a bit more greenish. Zucchini comes from the same family as pumpkin and is equally creamy, but doesn’t change the flavor.

Serves 2

1/2 of small pumpkin, or 1/4 of a medium-big one. About 2 cups cubed.
1/2 cup zucchini
1 vegetable bullion (I use Rapunzel, with sea salt)
1/4 cup almond milk (I use vanilla even in savory preparations)
pinch black pepper
cashew cream to top (optional)

Core, peel and cube the pumpkin and zucchini. Bring water to boil, add the pumpkin and cook for about 8 minutes – it will get soft and tender very quickly! Add zucchini and cook for another minute (you can put it in raw as well). Pierce with a fork to see if pumpkin is done, it should be slightly falling apart but not too overcooked.

Place veggies in a blender, add 1/4 cup almond milk, and fill up the rest on cooking liquid. You may not need all of it, and here it is up to you – the thicker you want the soup, the less water you put. I usually go for half solid, half liquid ingredients.

As you may discard some of the cooking liquid, I like to put my bullion in at the end with the spices, it dissolves quickly, specially in a Vitamix. Blend and serve hot!



Green Lentil Soup by Matea Zajec Girl in the Raw

gluten free, soy free, high protein, low fat

1/2 cup dry green lentils (3/4-1 cup cooked)
1/2 cup romanesco broccoli florets
1/2 cup cauliflower florets
1/2 carrot, sliced
1/4 cup peas (raw or frozen)
1/4 cup corn kernels (raw or frozen, always organic)
1 vegetable bullion (I use Rapunzel, with sea salt)
pinch black pepper

Lentils take longest to cook, so they go into the pot first! I like my veggies as raw as possible, so I always cook them shortest. Green lentils will take about 25-35min to cook, depending on if you have soaked them (the longer you soak, the quicker they cook) and on your stove as well. Put water to cook, and you can already put lentils in (that counts as soaking too!). Add just a small pinch of water to add a bit of flavor.

Once it boils, lower the heat as the lentils will spill over! Cook for 20 minutes, and prep your veggies in the meanwhile.

To check the progress of your lentils, you will see them growing. But the best way is to pull out a few pieces, and just touch them and see if they break apart – if they do, they are ready. Otherwise, break a piece into half and check the middle. If it’s dry, they are not done, if its soft then you are there or almost done. The middle should also be the same color as the outside, if it’s lighter then it is not done. (Same works for grains like rice as well).

Chop your veggies to the size you please, and the carrots, broccoli and cauliflower go in first. The lentils should be almost done or even done when you put them in. They are more digestible (read: less gassy!) if they are very well cooked, so don’t fear overcooking them.

Allow the veggies to cook for about 5 minutes, and put your peas and corn in to cook for only a minute (if they are raw of frozen, they don’t need much).

Put in your bullion, spices and stir well for them to combine and the bullion melts. And you are done. Serve hot!

Option: Serve with a side wrap. I used brown rice, gluten free wraps from Trader Joe’s.


07-New England Clamless Chowder2S

New England Clamless Chowder by Danielle Bussone daniellebussone.com

Whether or not you are a fan of clam chowder, if you love decadently creamy potatoes and are craving comfort food, this is a dish you will love. It doesn’t have the fishy taste of clams, but the shitake mushrooms provide the color and chewiness of clams, and enhance the character of this dish as a potato stew. This is a perfect transition dish if you miss seafood.

Makes 7 cups

1 cup cashews, soaked for 8 hours or overnight (unnecessary if you have a high-powered blender)
2 Tbsp. white garbanzo bean miso (Master Miso brand is the most readily available.)
1 tsp. tomato paste (optional)
2 cups diced yellow or white onion
4 cups Yukon Gold potatoes, skins on
1 stalk celery
1/4 cup chopped red pepper
1 cup thinly dried shiitake mushrooms, broken into 1/4 inch pieces
1/2 to 1 tsp. thyme leaves

Preparation: 1 hour, plus soaking time
Drain cashews and discard liquid. In a small saucepan, cover shiitake mushrooms with an inch of water and bring to a boil. Turn off heat and allow to soak for thirty minutes to an hour. Drain and reserve liquid. While the mushrooms are soaking, chop onions, celery, and bell peppers. Place in large skillet or sauce pan. Cut potatoes into 1/4 to 1/2 inch cubes and rinse. Cover with water to prevent discoloration.

Drain potatoes and transfer to a medium saucepan with 1/4 inch water.

Bring to a boil. Reduce heat to medium and cook for ten minutes or until the potatoes are fork tender. The cooking time will depend on how large you’ve made the cubes. Drain, reserving liquid. At the same time cook onions, celery and bell peppers until soft (about 10 min). Add drained mushrooms and heat through. Add potatoes.

Discard cashew soaking liquid and transfer the nuts, miso and optional tomato paste to a high speed blender. Add one cup of the reserved mushroom and potato liquid. Blend on high speed until creamy, adding water if you feel it is too thick (about 2 minutes). (If you are using a high-powered blender, just add the nuts, miso, tomato paste and liquid. You may need additional water to get the desired consistency.)Add the cashew cream to the potato mixture, folding in to incorporate. Add thyme and cook for two minutes, thinning to desired consistency with potato water, mushroom water or just plain water if you’ve exhausted your supply. Salt and pepper to taste. Serve hot.


Sandwich Spreads:

Eggless Salad/Sandwich Spread by Zia Terhune

14-16 oz tub of firm or extra-firm tofu – squeezed gently between two saucers to drain, then mashed with fork or potato masher.

1 stalk finely chopped celery
¼ cup finely chopped onion
¼ cup vegan mayonnaise (such as Just Mayo, Earth Balance Brand, or Vegenaise – all available at Greenlife Grocery)
2 Tbsp. yellow mustard
3 Tbsp. minced dill pickle or dill pickle relish
2 tsp. dill pickle juice or vinegar
½ tsp. each salt, garlic powder and onion powder
Pinch black pepper and turmeric (optional)

Mix all ingredients together and chill. Makes six sandwiches.

Burgers and Loafs:

Better Bean Burgers by Lauren Vaught ediblemusings.com

2 Tbls. ground flaxseed mixed thoroughly in 3 1/2 Tbls. water (this is your ‘egg’)
1/4 cup old fashioned oats
1/3 cup almond flour
1/2 cup cooked kidney or black beans
small red onion, chopped
4 baby bella mushrooms, chopped
1/2 red pepper, chopped
2 large carrots, shredded
3/4 cup nutritional yeast
1/3 cup bbq sauce or ketchup
1/2 cup cooked corn
1/2 cup peas
1 package original tempeh (4 oz.)*
1 tsp. cumin
1 tsp. smoky paprika
1 tsp. garlic powder
crushed red pepper to your taste

*If you’re GF, omit the tempeh and add another 1/2 cup of beans.

Make the flaxseed ‘egg’ and set aside to firm up. Toss your oats in the food processor and pulse just until the oats are broken down, but not ground into flour. Next, in goes the almond flour, ketchup, nutritional yeast and all the spices, and pulse again to combine. Next, all the chopped vegetables, the corn, the peas and the tempeh. Pulse again until well mixed and broken down. Add the beans and the flaxseed ‘egg’ last and process until well combined and the mixture begins to form a large ball. If the mixture isn’t wet enough, add a little water. If the mixture is too wet, add more almond flour. Dump your burger mix into a large bowl, and begin the patty-making! I made 3 to keep in the fridge and cook for dinner and I bundled the rest in freezer paper to store for later. I was paying almost $8 for 3 pre-made veggie burgers from Whole Foods. I’m pretty sure the 10 burgers I made at home cost me about $5.



chickpea masala

Chickpea Masala by Shashi Raghu

Ingredients :
3-4 cups of chickpeas – Soak overnight or 8 hrs min, steam with sprinkle of salt till soft, about 25 minutes
4-5 potatoes (optional), cut in small pieces
1 big onion, chopped
1-2 tomatoes, chopped
1/2 Tbsp. of mustard seeds/cumin seeds
1 Tbsp. olive oil
4 – 5 stems of cilantro, chopped to garnish

masala (Medium spicy)
Mix in a bowl:
1 Tbsp. chili/cayenne powder 
1 Tbsp. turmeric powder 
1 Tbsp. coriander powder 
1 Tbsp. garam masala (buy at earth fare or online)
1 Tbsp. Himalayan salt 
small to medium sized piece of ginger, grated
1 clove of garlic, chopped (optional)

Start with olive oil on low heat add cumin and mustard seeds to roast mildly, add potatoes and onions fry for 2 mins till soft and onions are caramelized, add tomatoes stir till soft and when the tomatoes starts to melt, add cup of masala, and steamed chickpeas and mix thoroughly, cover lid to steam for 2 minutes. Garnish with cilantro.

Serve with bread, naan or rice.


Crispy Tofu

Crispy Sweet and Spicy Orange Sesame Tofu by Julia Hernández

Tip: The keys to perfecting the crispy tofu are to drain the tofu adequately, use a non-stick pan, and to fry the tofu immediately after coating with corn starch.   The longer you leave the tofu in the corn starch, the gummier it will get.  With some practice, you will end up with restaurant-quality, crispy tofu!

Serves 4

Tofu Ingredients:
1 and 1/2 packages (14 oz.) of extra firm tofu, drained
1/4 cup of corn starch
Oil for frying
1 Tbsp. of black sesame seeds
2-3 scallions, chopped
Sauce Ingredients:
6 Tbsp. tamari soy sauce
4 Tbsp. apple cider vinegar
juice from 1/2 an orange
1/2 tsp. of grated orange rind
1/3 cup agave nectar
4 cloves of garlic, minced or grated
1 Tbsp. ginger, grated
1/8 – 1/4 tsp red pepper flakes
1 Tbsp. sesame oil
Optional thickener: 1 tsp. of corn starch, 1-2 tsp. cold water

Preperation: Press the tofu for 30 minutes. Another option is to squeeze and drain the tofu. For the second option, cut the full block into two parts, so you have three total. Gently squeeze each piece of  tofu horizontally and vertically. Then, let the tofu blocks drain in a colander for 30 minutes. I found that Soy-Boy and Trader Joe’s brands are very firm and drain adequately this way. While the tofu is draining, prep the other ingredients and start cooking the sauce.

Combine all the ingredients for the sauce in a saucepan and simmer on low/medium heat.  The sauce should be finished cooking the time the tofu is finished draining. (20 minutes.) Turn off heat.

Cut the tofu into 1 inch cubes or rectangles. For the coating on the tofu to get crispy, you do not want to overcrowd the pan. Split the tofu into three amounts and fry each separately.  Start with 1/3 of the tofu cubes. Sprinkle some cornstarch over them, and use a spatula to coat the tofu evenly.  You want a thin coat of cornstarch over the tofu.

Add oil to non-stick frying pan, so there is a thin coat of oil coating the entire pan.  Add the tofu to the pan immediately after the oil is hot.  Fry until bottoms of tofu are crispy and golden. Use tongs to flip each piece. Remove tofu when the other side is golden and crispy.

Drain the tofu in a colander.

Repeat these steps for the next two batches of tofu. Do not coat the tofu in cornstarch until you are ready to add to the pan. You do not want the tofu to sit in the cornstarch too long.

After all all the tofu is cooked and drained, put the tofu in a bowl.  Add the scallions and sesame seeds. Use a spatula to mix.

If you wish to thicken the sauce, first bring the sauce to a boil.  In a separate small bowl, mix a teaspoon of cornstarch and a teaspoon of cold water until smooth.  Add the cornstarch mixture to the sauce and stir.  Remove from heat.

Pour the sauce into the bowl of tofu.  Use a spatula to coat evenly. Serve immediately.


fettucine alfredo

Fettuccine in a Creamy Basil Alfredo Sauce by Julia Hernández

This recipe is super easy, quick, and yummy! The sauce is cashew based and requires no oil.   I just recently discovered how awesome cashew “cream” is. It thickens on its own without the need for corn starch, and it can also be used as the base for many other sauces and gravies!

Servings: 3-4

1 (8 oz.) box of fettuccine
1/2 cup of cashews
1 1/2 cups of water
2-3 cloves of garlic, crushed or minced
1 tsp. kosher or sea salt (adjust if using table salt)
1/4 tsp. freshly cracked black pepper
2 tsp. of nutritional yeast
2 Tbsp. of white wine
2 tsp. of fresh basil, finely chopped
1/8 tsp. of nutmeg (optional)

Set a large pot of water to boil for the pasta. While the water is boiling, you can prepare the ingredients for the sauce.

Create a cashew cream by processing the cashews and water in a blender on high until completely smooth, and the water had turned a milky white color. The mixture will be watery but will thicken upon cooking.

Add the cashew cream mixture and all other ingredients (minus the fettuccine) into a small/medium saucepan.

When the water in your large pot is boiling, add the pasta and cook according to package directions.

While the pasta is cooking, turn on the heat for the sauce. Cook the sauce on medium heat. Stir occasionally with a whisk until the mixture is thick and bubbly.

Drain pasta, coat with the sauce, and serve immediately!


Indian Pilaf Pulao

Indian Pulao/Pilaf by Shashi Raghu


1 ½ cups of Basmati long grain rice
1 ½ cups water
1 cup mixed vegetables – These are typically used: chopped beans/carrots/peas or you can choose cauliflower/potatoes/peas
1 large onion, chopped
1 Tbsp. of cumin seeds/olive oil
1 big bay leaf (you can buy this at herbal stores or earth fare)
1 Tbsp. turmeric powder
1 Tbsp. Himalayan salt
1 small clove of garlic (optional)
3-4 stems green onions, chopped to garnish

Masala Ingredients: (Medium spicy)
2-3 cloves
3-4 whole black pepper
1 inch cinnamon stick
2 Tbsp. dried coconut (optional)

Masala Instructions:
Roast all of these spices in a pan and grind till coarse.

*NOTE: If you do not like it hot and SPICY, just add these whole during cooking and remove cloves, black pepper and cinnamon, after rice is cooked. So this dish is spicy, reduce quantity of masala by half quantity if you like it very mild.

Rinse rice to remove starch and soak for 15 minutes.

Start with olive oil on low heat add cumin and mustard seeds to roast mildly in a pressure cooker, add onions fry for 2 minutes till onions are caramelized, Add rice and vegetables with the masala and stir and mix thoroughly. Fry for a minute or two, and then add water. Cover lid to steam, After pressure cooker cooks, open and garnish with green onions.

Serve with chips/papadum, or raw chopped onions and cucumber.



Pasta Primavera Salad by Matea Zajec Girl in the Raw

gluten free, no sugar added

Serves 2

1.5 cup gluten free pasta of choice (I used brown rice fussily from Trader Joe’s)
1 medium carrot – shredded
1/2 green bell pepper
5-6 cherry tomatoes
1/4 cup cannellini beans
salt and pepper to taste
1 pinch smoked paprika
1-2 Tbsp. Extra Virgin Olive Oil (EVOO)
3 Tbsp. vegan cheese shreds (I used Mozzarella from TJ’s)
Medium Hass avocado (optional)

Cook the pasta according to directions. Depending on the brand, Gluten Free pasta may take longer to make (comparing to white flour pasta), but be cautious to follow the instructions as it can just as easily overcook. Always cook in salty water, you can optionally add a tablespoon of oil to the water as well

In the meantime, prep your veggies. I like my carrots shredded for pasta, you can slice them as you like. Cut peppers in small cubes, and cherry tomatoes in halves.

Drain and rinse your beans well. I used organic packaged from Whole Foods, but you can make yours fresh and from scratch as you like (in which case, allow more time for cooking or prep ahead of time).

Once the pasta is done, rinse well and add EVOO, then mix so the pasta doesn’t stick. Add in all your veggies and beans, and any spices you may like. Add your cheese last. You can serve it with additional sauce (like marinara or vegan mayo, both of which I like very much).

Optional: Cube your avocado and mix it in your pasta salad. I just like to eat mine by spoon, on it’s own!



Raw Pad Thai Noodle Matea Zajec Girl in the Raw 

raw, gluten free, no sugar added, optionally soy free, low fat

Serves 2

Noodle Ingredients:
1 large or 2 small zucchinis
2 carrots
2 baby zucchinis
1 red bell pepper
2 celery sticks
6-7 cherry tomatoes

Peanut sauce:
3 large spoonfuls of peanut butter (or 1.5 cups of raw peanuts) 3 Tbsp of Soy sauce, Tamari, Liquid Aminos (or coconut aminos if going for soy free)
2/3 cup milk of choice (I used Soy unsweetened original)
splash of lime
Toppings: Peanuts and Sesame seeds

Make zucchini and carrot noodles – using a mandoline slicer, peeler or your favorite method. Some health food stores, like Whole Foods Market, began carrying pre-made veggie noodles, so buying pre-made noodles is an option as well.

Cut the rest of your veggies in very small pieces – thinly sliced baby zucchini and red bell pepper, small celery slices and half or quarter the cherry tomatoes.

Make the sauce by blending all the ingredients in a high speed blender, adjusting the liquids if necessary. I like mine relatively thick but still liquid enough to cover all the noodles evenly.

Place the noodles in a large bowl, add your veggies, and fold in the sauce. Add your toppings, and feel free to get creative.

Serve your noodles with side of delicious organic greens – sweet lettuce, spinach and arugula, as well as a slice of avocado. These are very versatile, as they serve as a side dish, main dish, or a salad.


Spicy Szechuan Eggplant With Portobello Mushrooms And Slivered Almonds

Spicy Szechuan Eggplant With Portobello Mushrooms And Slivered Almonds by Danielle Bussone daniellebussone.com

When you want a quick meal to feed a family of any size, this one is sweet and spicy, easy to make and attractive to serve. I prefer using whole Thai chillies in preparing this meal because these chillies aren’t hot unless you bite into them. So, whether or not you prefer spicy or mild, this dish will suit everyone at your table. Just be sure to warn your guests that the whole red peppers are hot!

Makes 7 cups, plus rice

1 large (about 1 lb. 4 oz.) globe eggplant, 10 small round Indian eggplants, or 3 long Japanese eggplants cut into irregular shapes
8 fresh Thai chili peppers, or 1 to 1 1/2 teaspoons red pepper flakes (optional)
1 Tbsp. minced garlic (about 3 cloves)
1 large red onion, julienned
1 large (8 – 9oz) green bell pepper, julienned
6 (3 – 4 oz.) small mulit-colored peppers, quartered (optional). You can usually find this combination bagged together at the produce department of your local grocers.
16 oz. portobello mushrooms, sliced in 1/4 inch slices, then cut across into two or three pieces, depending upon size of mushroom. (may substitute button mushrooms)
½ cup toasted slivered almonds (or cashews)

Sauce Ingredients:        
2 Tbsp. cornstarch
1 Tbsp. organic molasses
2 Tbsp. organic brown sugar (packed)
¼ cup organic tamari (may substitute soy sauce)
Enough water or vegetable stock to make 2 cups along with the previous three ingredients

In a large sauté pan, sauté onions until wilted adding water or vegetable stock to prevent scorching. Stir in garlic, mushrooms and peppers. (If using crushed red peppers, reserve for later.)

Add about 1/2 cup liquid, cover and cook on medium heat until veggies are fork tender, stirring frequently.* Once the mushrooms have released their liquid (signifying the veggies are nearly done) begin making your sauce.

For the sauce, pour 1/2 cup boiling water into a 2-cup measuring cup. With a whisk, stir in brown sugar until completely dissolved. Add molasses and stir until dissolved. Whisk in tamari and set aside to cool.

Check your vegetables and see if the eggplants are fork tender. This is the one vegetable that you really want to be cooked through. If that is ready, finish making your sauce.

I don’t like adding cornstarch until I’m ready to use it. Note that the sauce mixture doesn’t have to be completely cooled, just not hot. If it is hot, the cornstarch will start to thicken prematurely and may clump. If the sauce is too hot, add a half-cup water or veggie stock.

When the eggplants are ready, stir in the almonds or cashews. Add your Thai chili peppers or crushed red peppers.

Finish your sauce by whisking 2 tablespoons organic cornstarch to the sweetened tamari mixture. Add enough liquid to bring the total amount to 2 cups. Stir to make sure the cornstarch is fully incorporated with no lumps.

Stir into vegetable mixture. Cover and allow to come to a soft boil, stirring frequently. You will notice that the cornstarch mixture was rather cloudy when you first added it to the vegetables. In a few minutes, the mixture will become dark and clear. Allow this mixture to simmer for about 5 minutes for the flavors to incorporate, the sauce to thicken and become a clear, rich color.

Serve over brown or red rice.

*Note: If you prefer your veggies to have more of a crunchy texture, sauté the mushrooms and eggplants first and after the mushrooms have released their liquid, stir in the peppers, onion and garlic. Then add the nuts, crushed peppers, and sauce.

If you’d like to see this dish prepared, visit my youtube channel: Veggin Out and About


Dessert Recipes:


Almond Apple Sweet Balls by Matea Zajec Girl in the Raw 

vegan, raw, gluten free, soy free, oil-free, added sugar-free

Makes 6-8 medium sized treats

8 medjool dates
3 heaping Tbsp. raw almond butter (I used maple almond butter)
1/4 cup walnuts
1/4 cup dried apple rings
4-5 cubes of frozen banana
A pinch of pink Himalayan salt
sliced almonds for garnish

Place all the ingredients in a blender or food processor and blend till a nice gooey mass forms. Depending on the machine you use, you might need to scrape the sides a few times and continue blending until you achieve your desired consistency.

Bananas, dates and almond butter are very wet and creamy ingredients, so this mass will come out wet. Here is where sliced almonds come into play! Once you make your balls, simply roll them out in sliced almonds, and your dessert won’t stick to your fingers anymore. They add a nice crunch as well.

Pop in the freezer for a few minutes to create texture. Serve as a dessert, as breakfast with a smoothie or a fruit plate, or pack them with you as a perfect snack on the go!



Happy Hemp Brownies by Brynda Bechtold 


1 cup coconut flour
½ cup hemp seed middles
1 cup raw cacao paste
½ cup raw cacao butter
1 cup raw cashews (presoak & drain)
½ cup coconut nectar
8 drops of toffee stevia
¼ cup pecan crumbs
2 tsp. coconut aminos
1 tsp. organic almond extract

Sprinkle minced pecans in silicone mold squares and set aside while gently melting the cacao butter & paste together in a double boiler. In blender, add cashews, coconut nectar, aminos, stevia, almond extract & blend to a caramel. Stir that into the melted cacao. Combine coconut powder & hemp seeds in a bowl mixing to avoid lumps. Fill each square by tsp. and freeze, then pop out and refrigerate in an airtight container.  Makes 30.


Cacao Coconut Dream Treats

Cacao Coconut Dream Treats by Myriah Strivelli

2 ounces cacao Butter
2 ounces 100% cacao unsweetened chocolate bar
½ tsp. vanilla
2 Tbsp. maple syrup
¼ cup hemp seed hearts
½ cup + 2 Tbsp. coconut
¼ cup flax
¼ cup + 2 Tbsp peanut butter

Melt cacao butter and cacao in a metal bowl on a double boiler. Turn off heat. Whisk in the vanilla. Add all other ingredients and mix thoroughly. Put the bowl in the fridge or freezer to set. Once it has set, you can scoop out balls with a mini ice cream scoop or a small spoon.


Award-Winning Chocolate Mousse by Ann Green

2 – 12.3 oz containers of firm silken tofu – the kind found in the Asian food aisle
10 oz dark chocolate chips
1/2 tsp. vanilla

Melt chocolate chips in a double boiler on low – stirring occasionally.
Blend the tofu and vanilla until smooth. (I use a Vita-Mix; and usually do this in two batches.)
Add melted chocolate and blend until well combined.

Pour into bowl and refrigerate several hours or overnight. You can also put it in a graham cracker pie shell, etc. for a pie.
Without the pie shell this is gluten-free.



Naturally Sweet Banana Bread by Myriah Strivelli

2 cups whole wheat flour
1 tsp. baking soda
¼ tsp. sea salt
¾ cup coconut
½ cup flax
2 Tbsp. of flax seeds
6 Tbsp. of water
2 1/3 cups mashed bananas
¼ cup hemp seed hearts
½ tsp. nutmeg
1 ½ tsp. cinnamon
1 ½ tsp. vanilla extract
2 cups cranberries (frozen, thawed)
1 cup chopped walnuts

Add the two tablespoons of flax meal to the 6 Tablespoons of water and set aside for a few minutes until the mixture is gelled. This will be the “flax eggs”.

Peel and mash the bananas or mix them in a mixer. Add the flax egg and vanilla and mix until combined.

In a separate bowl sift the flour, spices, and baking soda and blend thoroughly. Then add ½ cup flax meal and the hemp seed hearts. Add this dry mixture to the wet mixture and stir until combined.

Lastly, add the cranberries, walnuts, and coconut, and mix until combined. Pour into a pan greased with coconut oil, and bake at 325 degrees for about an hour or until a knife inserted comes out clean.


Beverage Recipes:


My favorite thing that is said about reishi mushroom is that it causes one to reach their highest potential. Obviously, based in 5,000 years of folklore, I submit how this might be scientifically possible. Like adaptogenic herbs and all medicinal mushrooms, reishi is rich in various polysaccharide sugars known to affect the immune system. These different sugars are found in what microbiology researchers used to scrape away from the cell surface to get to the inside. They now know that within this “fuzz” lies functional structures made of these sugars and proteins called glycoproteins. They appear in a treelike form with each branch composed of different carbohydrate compounds. Besides facilitating movement of nutrients in and wastes out, much like the lipid layers and tubules of the cell membrane itself, those treelike structures also act as “antennas” or receivers within the electrical communication system from cell to cell as well as cell to immune system. The electrical beings that we are connects us to this vast cosmos we live in and, in my opinion, that is wherein all creativity lies, thus activating more potential for growth and fulfillment of aspirations. These Blue Ridge Mountains are home to the Ganoderma Tsugae variety and are some of the oldest in the history of the earth. Just food for thought – in more ways than one. Embrace the bitterness of reishi.                          

Choco-Mint Elixir by Brynda Bechtold mannaplanet@gmail.com

Makes about 6 cups

2 cups pumpkin seed mylk or any nut milk    
2 cups coconut water, fresh or boxed.
1 cup of reishi mushroom tea
4 tsp. raw cacao powder
1/3 cup raw coconut nectar, maple syrup or stevia to taste    
2-4 drops of peppermint essential oil or ½ cup fresh mint leaf
Pinch of salt

Pumpkin Seed Mylk Instructions:
½ cup of pumpkin seeds soaked 4 to 8 hours and drained. Blend to cream with 1 or 2 cups water, minimizing splashing. Pour into jar and add 6 cups (+-) water till full. Add lots of water to avoid chalkiness.

Reishi Mushroom Tea Instructions:
Snip from whole mushroom with scissors into warm water, about 2 Tbsp into 1 quart water. Simmer slowly for 20 minutes or more and strain. Refrigerate. The mushroom can be reused.

Elixir Instructions:
Blend all ingredients
May be served cold or warm.


Mucuna Cacao Reishi Latte’ by Brynda Bechtold mannaplanet@gmail.com

Used in much higher amounts, 10 to 15 grams, mucuna pruriens is the highest natural source of L-dopa and useful in diseases of the nervous system. No side effects have ever been recorded. It builds dopamine that has been lost from using stimulants. It also restores the kidney adrenal meridian.                                                                          

½ cup reishi tea (see recipe below)
½ cup coconut water
1 cup nut milk
3 Tbsp. raw cacao powder
1 tsp. mucuna powder
1 – 2 tsp. vanilla
stevia and salt to taste

To make reishi tea, add a few tablespoons of reishi mushroom slices to 1 quart of good water. Gently bring to a low simmer for 20 minutes and strain.   Refrigerate the tea & the mushroom as it can be reused again within a week.

Cream the following powders into a small amount of liquid to make a paste: raw cacao powder, mucuna powder, vanilla, stevia & salt to taste. Add the liquids to the paste and puree until blended or whiz in a blender. It can be heated or used cold.


Green Smoothie

Sweet and Tart Green Smoothie by Julia Hernández

This sugar-free smoothie gets its sweetness from natural ingredients: raisins, apples, and bananas. This is one of the most refreshing smoothies I’ve made. Perfect for a hot, summer day!

Makes a little over 2 cups

1 frozen banana, chopped
2 leaves of kale, chopped
1/2 a granny smith apple, chopped
1 Tbsp. of lime juice
3 ice cubes
1 cup of water (less water for a thicker smoothie)
2 Tbsp. of raisins

Put all ingredients into a Vitamix blender. (Any other high-powered blender would work as well.) Start off blending at a low speed, using the “Tamper Tool” to push ingredients down towards the blade. Blend at a high speed until a uniform color appears (about 45 seconds.)

Drink by yourself or share with a friend!




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