Lunch & Dinner Recipes

Potato Soup

2-3 celery stalks (diced)

1 small or 1/2 medium yellow onion (chopped)

2-3 carrots

4 cloves of fresh pressed garlic

1 teaspoon dried thyme

1 teaspoon dried oregano

1 teaspoon dried parsley

1/2 teaspoon smoked paprika

1/2 Tablespoon himalayan or celtic salt

fresh ground pepper to taste

3 cups vegetable broth or your favorite broth

1 can of organic coconut milk or your favorite unsweetened milk

1 1/2 pound of potatoes (5-6 medium diced in 1/2 cubes)

1/2 cup nutritional yeast

In a large enough pot, add a little avocado or olive oil and cook celery, carrots & onions until onions are translucent, and then add the garlic and all spices.  Stir & cook for one minute.  Add the broth, milk, and potatoes.  Cook on a medium-high heat for 10-20 minutes until potatoes & carrots are to where you like them.  Add nutritional yeast and stir to combine.  Garnish with green onions, vegan bacon bits, or vegan yogurt or sour cream if wanted.  For added protein, you could add 1 block of drained & bite size pieces of super firm tofu. 

Vegan Bacon bits recipe

3/4 cup TVP

2 TBS Bragg's liquid aminos

1 1/2 TBS liquid smoke

1 TBS date syrup

1 tsp smoked paprika

1 tsp garlic powder

1/2 tsp maple syrup

1/2 tsp onion powder

Preheat oven to 300 degrees.  Mix everything together except for the TVP.  Mix the TVP in and make sure it's coated well. Spread onto a lined baking sheet and bake for 10 minutes.  Watch closely so they don't burn.  Remove from oven and let cool for 5-7 minutes before using or store in an airtight container for up to 2 weeks.

Chickpea Tikka Masala

Heat 2TBS coconut oil or avocado oil and add...

1/2 diced large red onion

1/2 TBS fresh grated ginger

3 minced cloves of garlic

Cook on medium high heat for about 4 minutes until onions are translucent.  Turn heat to medium and add...

2 tsp ground cumin

2 tsp ground coriander

1 1/2 tsp cayenne pepper...reduce if you can't handle heat

2 tsp paprika

1 TBS garam masala

1 1/2 TBS tomato paste

Add a splash of water if necessary to keep everything moving.  Saute for 3-4 minutes to bring out the flavor of the spices.


28 ounces tomato sauce and simmer for 5 minutes.  Remove from heat and carefully pour into heat safe blender (or wait until it cools down) & blend until smooth about 1-2 minutes.  Pour back into pan and add...

1 tsp himalayan or celtic salt

1/2 tsp ground black pepper

2 tsp coconut sugar

2 cans drained chickpeas 

(Add vegetables of choice if wanted such as cauliflower).

Simmer 8-10 minutes and then add... 1 cup coconut milk & simmer 3 more minutes.  


juice of 1 lime or about 1 TBS

If needed add more salt & pepper to taste.  Serve over rice & with Roti.

Garlic Roti

2 cups spelt or kamut flour

1 tsp coconut sugar

1 tsp aluminum free baking powder

1 tsp himalayan or celtic salt

2 tsp avocado or olive oil

3-4 large cloves of garlic, minced

1 TBS dried parsley or 1/2 TBS fresh

1/3 cup unsweetened almond milk or any other plant milk

1/3 cup water

Mix until ingredients are combined well...I use a Bosch.  Dough should be sticky and moist, but not runny, wet, or dry.  Cover and let rest for 10 minutes.  Seperate into 6 even balls.  With a rolling pin, roll 1/16-1/8 of an inch, I use arrowroot to hep sticking to counter or rolling pin.  Brush both sides with avocado oil.  Heat skillet on medium high.  When dough starts to bubble and puff up, turn.  Remove from heat and brush both sides with avocado oil.  Serve immediately.

Recipe #1 

5 Minute Nacho Cheese 

2 Cups Organic Rolled Oats

1/2 cup Nutritional Yeast

1/4 cup arrowroot powder

2 teaspoons onion powder

2 teaspoons himalayan or celtic salt

1- 12 oz. jar roasted red bell peppers (I've also roasted peppers myself)

1 TBS fresh lemon juice

1/4 teaspoon liquid smoke

4 cups warm water

Using a good blender, (I use my Vitamix with the metal container), blend on high for 5 minutes, or until sauce begins to thicken.  You will hear the blender sound change once it thickens.  You can use right away and store in a glass container in the lasts about a week.  

Optional add ins...

jalapeño blended or add after blending chopped fresh or a good jar jalapeño for extra flavor & heat

Nacho Cheese Recipe #2

Add the following to a blender or food processor until smooth...

1 cup tofu, drained

1 carrot, boiled

2 tsp fresh lemon juice

1 tsp apple cider vinegar

1 tsp garlic powder

1 tsp onion powder

1/2 tsp mustard powder

2 TBS nutritional yeast

1/2 tsp celtic or himalayan salt

1/4 tsp chili powder

1/2 tsp paprika

In a pan, add 1 TBS olive oil with 1/2-1 chopped seeded jalapeño

1 diced shallot

saute for 3-4 minutes until fragrant & softened

Add cheese sauce mixture to the pan, stir & combine until heated, 2-4 minutes.

Nacho Cheese Recipe #3

To a blender add...

1/4 cup soaked cashews (soaked in hot water for 5 minutes & rinsed)

1 cup water

2 ounces pimientos or 1/4 cup

1/4 cup nutritional yeast

3 TBS cornstarch or 4 TBS tapioca flour

2 TBS plant based butter (optional)

1 TBS white or light miso paste

1 1/2 tsp seasoned salt

1 tsp onion powder

1/2 tsp garlic powder

1 tsp apple cider vinegar

pinch of cayenne pepper

Blend until smooth

Pour into a pan, add 1 cup of water, & whisk over medium heat until thickened, about 8 minutes.

add towards the end of thickening...

10 ounce can tomatoes with green chilies (optional, to add more flavor)

Keeps in the fridge 5 days, freezes for up to 4 months.

Enchilada Casserole

For the Sauce..

1/2 Cup Avocado or Olive Oil

5 TBS arrowroot powder

2 TBS chili powder

2- 8 oz. cans tomato sauce

4 Cups water

1 1/2 tsp himalayan or celtic salt

Add together in a large pan and stir with whisk until thickened on medium high heat.

In a large rectangle pan, cover the bottom with sauce.  Then you are going to dip sprouted corn tortillas in sauce and place to cover the pan, I use 6 on each layer.  I then spread nacho cheese sauce on the next layer.  Next layer I usually do about 2 cups of black beans mixed with optional green chiles or 505 green chiles.  Start layering from the beginning....tortillas, cheese, 2 cups of beans with 1/2-1 cup green chiles, tortillas & then pour the sauce on top and make sure it's even.  If you have any extra sauce you could save it and use it for nachos.  Bake for 45 minutes to an hour at 350*

You can make these in so many different ways....your choice of cheese, I've also added fresh spinach layered in.

Let cool 5-10 minutes before serving.

Serve with sliced avocados on top, green onions, olives, sour cream, cilantro, jalapeños, and/or with a good green salad.

Heavenly Tomato Cannellini Beans

1 1/2-2 pounds cherry tomatoes (cut in half)

1/2 red onion

4 cloves of garlic

2 cans of cannellini beans or 3 1/2 cups cooked

fresh basil

feta (pictured & highly recommend, recipes below)

1/4 cup pine nuts (I roast these in a little olive oil & celtic salt)

your favorite crusty bread (we love sourdough)

Dice the onion & garlic...saute onion for 5 minutes in olive oil. Add the garlic & saute one minute. Add tomatoes & cook them down...add a splash of water to keep it juicy. Cook tomatoes down & stir when necessary.  When they are saucy, use an immersion blender or pour into a vitamix metal blender & blend until smooth.  Pour back in pan, add drained cannellini beans & simmer for a couple minutes. Add celtic salt (I do 1 tsp) & pepper to taste. Take off heat and add pine nuts, cheese, basil, & a little olive oil.  Serve hot with your favorite toasted crusty bread...we love sourdough. This easily became our favorite.

Feta Recipe

Blend the following in a blender or food processor...

14 ounce package of drained firm tofu

1/2 cup water

1/2 cup refined coconut oil, melted

2 TBS agar powder

2 TBS fresh lemon juice

1 TBS extra virgin olive oil

2 tsp celtic or himalayan salt

1 tsp onion powder

1 tsp garlic powder

1 tsp white vinegar

Pour cheese mixture into a small saucepan, add 1 tsp dried basil, & 1/2 tsp dried oregano.  Cook over medium heat, stirring frequently, until it begins to bubble.  Continue to cook while stirring for another minute or two. Remove from heat & pour into a heat safe dish. Let cool at room temperature. Chill in the fridge for at least 2-3 hours or overnight. Stays good for 5 days.

Peanut Butter Tofu Lettuce Wraps

Whisk together the following in a glass bowl for the peanut sauce...

4 cloves of minced garlic

juice of one lime

1 inch of grated fresh ginger root

1/2 cup natural peanut butter

1/3 cup coconut aminos

2 TBS toasted sesame oil

1 TBS maple syrup

2 TBS sriacha

1 TBS rice vinegar

For the tofu...

1 block of drained super firm tofu, cubed or torn into bite size pieces

Coat tofu with 1-2 TBS cornstarch sprinkled on & mixed in evenly

Cook tofu on medium heat in 2 TBS quality olive oil until browned

add in 1/4 cup green onions & half of the peanut sauce...mix in evenly & keep warm

For the lettuce wraps...

1 head of iceburg lettuce each leaf carefully pulled off for the wraps

For add ins...

1 cup of red or green chopped cabbage

1/2 cup chopped peanuts

1/3 shredded or chopped carrots

1/4 cup green onions

lime wedges, juiced over wraps

peanut sauce drizzled on

Orange Tofu

For the crispy baked tofu

(2) 14-16 ounce blocks extra firm tofu

2 TBS olive oil 

2 TBS cornstarch

Mix olive oil & cornstarch, drain & cut your tofu in bite size pieces. Add tofu in & mix around to coat evenly.

Oil an oven safe pan or line with parchment paper.  Cook tofu on 400* for 15 minutes.  Flip & bake another 15 minutes.

While your tofu is baking, you're going to make your orange sauce and rice if you want rice.  

Sticky Orange Sauce

Mix the following together in a pan big enough to add the tofu when done.

1 cup vegetable broth

1/2 cup fresh squeezed orange juice

1/2 cup organic sugar, coconut sugar, maple syrup, or agave

1/3 cup rice vinegar

1/4 cup Braggs liquid aminos or low sodium soy sauce

3 cloves minced garlic

2 tsp grated fresh ginger 

1 tsp Sriracha sauce

2 TBS cornstarch 

1/4 cup water

(You can make the sauce more orangey with some orange zest or a couple drops food grade orange essential oil-if you use essential oil, add when you are done cooking)

Mix altogether in a pan big enough to add the tofu when it's done.  Stir over medium-high heat constantly for a few minutes, until sauce thickens.  Add your tofu when it is done. I also add 2-3 chopped green onions.  I layer iceberg lettuce with some ranch, then rice, then orange tofu.  Optional-sprinkle sesame seeds on top.