Monday, July 27, 2015

One-Pot Pasta for the Instant Pot


1/2 to 3/4  lbs. pasta of your choice (I used a red lentil pasta)
1 to 1½ cups chickpeas, already cooked (or 1 can)
2½ to 2-3/4 cups vegetable broth (still trying to figure out the optimum amount)
1 cup cherry tomatoes, halved
1 small red onion - sliced thin
1-2 bell peppers - sliced thinly (or however many you want)
½ teaspoon miso or salt
½ teaspoon pepper
½  teaspoon Red Pepper Flakes –more if you like it spicer
4 big leaves fresh basil (torn into pieces)
3 garlic cloves – minced (I’m using more next time)
2 lemon Slices

You can add any vegetables of your choice.
Put everything in the Instant Pot and stir.

Cook for 8 min in the pressure cooker.  I let pressure come down for 15 minutes and released the rest.
I threw in a few handfuls of spinach when it was done cooking, stirred, and just let the heat wilt it.

Served with homemade vegan parm.  (See below)  Can also serve with some fresh basil on top and even add some hot sauce if you like.


Vegan parm:

2 cups walnuts
2 cups nutritional yeast.
1 tsp onion powder
1 tsp garlic powder
1 tsp miso

Mix together in a food processor. 
You can add any other spices you want to the parm.




Confetti Rice


  • 1 red bell pepper (seeded and chopped)
  • 1 bunch green onions (sliced)
  • 1 cup corn kernels (frozen corn that has been thawed out)
  • 1 cup peas (frozen peas that have been thawed out)
  • 15oz can red kidney beans (drained and rinsed (1 1/2 cup cooked beans))
  • 2 cups brown rice (cooked)
  • 1/2 cup seasoned rice vinegar
  • 1 teaspoon Dijon mustard
  • 1-2 clove garlic (minced)
  • black pepper, freshly ground, to taste


Combine the vegetables, beans, and rice in large bowl.
For the dressing, whisk together the vinegar, mustard, and minced garlic in a small bowl. Add dressing to the salad and mix. Season with pepper, to taste.
This dish can be served warm or cold.

Recipe from:

Saturday, April 18, 2015

BBQ Lentil Loaf Muffins

BBQ Lentil Loaf Muffins
  • 2 cups water
  • 1 cup greenish/brown lentils* – (you can use the already cooked ones from Trader Joe’s - see below for amount)
  • 1 tablespoon ground flaxseeds mixed with 1/4 cup water
  • 1 medium yellow onion, diced
  • 3 garlic cloves, finely minced
  • 1 cup gluten free oats
  • 1 cup tomato sauce – no salt added
  • 1 teaspoon garlic powder
  • 1 teaspoon dried basil
  • 1 teaspoon dried parsley
  • 1/2 teaspoon Benson’s Table Tasty Salt Substitute or other no salt seasoning
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup BBQ Sauce – no sugar or salt added – *see recipe below
  • 2 tablespoons ketchup – no sugar or salt added – There is a recipe for salt free ketchup on Straight Up Food Blog. (I didn't mix with ketchup...just used the BBQ sauce)
Preheat oven to 350 degrees.

Mix the ground flaxseeds with 1/4 cup water and set aside. The ground flax seeds will absorb the water and become gelatinous and they act as a binder for the loaf.

Rinse and drain the lentils. In a medium size sauce pan bring 2 cups of water to a boil, add the lentils, turn the heat down and simmer for 30-35 minutes or until the lentils are soft and the water is absorbed. The cooking time will vary depending on what type of lentil you use so check them at the 25 minute mark and keep an eye on them. Drain off any remaining liquid.

While the lentils are cooking – add a tablespoon of water or vegetable broth to a skillet along with the diced onion, saute for about 5 minutes, add minced garlic and saute another minute or two adding more water or broth if needed to keep the mixture from sticking to the pan. Turn off the heat, add the flax mixture, tomato sauce, seasonings, oats and lentils. Mix well – taste it and adjust seasonings if needed. Remember that a lot of the flavor is coming from the topping.

Prepare a non stick muffin pan by spraying it liberally with non stick spray or use a silicone muffin pan. Fill ten of the muffin cups with lentil loaf mixture – pressing it down gently in the cup so it will stick together.

Mix together the BBQ sauce and ketchup and spread it evenly over the top of each lentil muffin.

Bake for 25-30 minutes. Remove from oven and let sit for 5 minutes to cool slightly. Use a plastic or bamboo knife and gently slide it around the edges of each lentil muffin to loosen them from the pan.

* If you want to use precooked lentils like the ones from the refrigeration section at Trader Joe’s you will need about 2 1/4 cups.
Tami’s Notes: Next time add 1 tablespoon Dijon mustard to the loaf mixture, double the recipe for extras to freeze.
Yield: 10 lentil loaf  loaf muffins
Serving Size: 1 lentil muffin
Nutritional Information 
Per Serving; 132.7 Calories, 1.1 g Fat, 0 mg Cholesterol, 81.1 mg Sodium, 24.5 gCarbohydrates, 7.6 g Fiber 6.6 g Protein
BBQ Lentil Loaf Muffins Recipe adapted from a Lentil Loaf from In Sonnets Kitchen

BBQ Sauce

Recipe by Shayda Soleymani
1 six-ounce can of tomato paste
1/2 cup pineapple juice
1/4 cup date paste (page 65 in Unprocessed) (I didn't make date paste but just used about 5 dates...will work if you have a high-powered blender like a Vitamix)
2 tbsp apple cider vinegar
2 tbsp stone ground mustard (salt-free)
1 tbsp minced ginger
1 to 2 cloves of garlic, minced
1/2 tsp chilpolte power
1/2 tsp “smoked” papraika
1/2 tsp black pepper
1/4 tsp onion powder
1/4 tsp cayenne pepper
A little liquid smoke (optional)
Blend everything in a high-speed blender.
Recipe shared with Shayda’s permission.

Original recipe from:


Saturday, February 28, 2015

BBQ Soy Curls

Prepare the soy curls:

1 (8-ounce) package Soy Curls (break them up into pieces)
4 cups water
2 tablespoons Hickory liquid smoke
2 tablespoons tamari (soy sauce)

Soak for 15 minutes.



1 small yellow onion, chopped
2 tablespoons chopped garlic
2 cups organic ketchup (I use whatever ketchup has the least amount of sugar and I use a little less than the full 2 cups)
2 tablespoon molasses
1 tablespoon Hickory liquid smoke
1/2 teaspoon ground mustard powder
1 teaspoon salt (optional – there is really no need to add salt…the ketchup adds enough salt)

Saute onions.  Add rest of ingredients.

Drain soy curls (no need to squeeze water out of them).  Combine with sauce.

I slow cook for a couple hours on the normal setting in the instant pot. (original recipe says to cook on high for 1 hour, but I found the normal setting works best for me).
I order the soy curls from here:
This recipe is from Simple Daily Recipes.

Friday, February 27, 2015

Broccoli Bisque

(from Dr. McDougall’s newsletter)

Preparation time: 10 minutes
Cooking Time: 20 minutes
Servings: 6-8


4 cups broccoli florets
3 cups vegetable broth
2 cups frozen chopped hash brown potatoes (or use fresh potatoes peeled and cut into chunks)
1 onion, chopped
1 teaspoon dried dill weed
2½ cups non-dairy milk (almond, soy, etc.)
1 tablespoon Dijon mustard
Salt and pepper to taste (I leave salt out)

Place broccoli, broth, potatoes, onion, and dill weed in a medium pot.  Bring to boil, cover, and cook over medium heat for 15 minutes until broccoli and potatoes are tender.  Use an immersion blender to blend.  Add non-dairy milk, mustard, and pepper.  Heat through and serve. 

If you don’t have an immersion blender (which I highly recommend…so easy!), you can blend the soup in a regular blender or Vitamix and then return back to pot to add milk, mustard, and pepper. 

Thursday, February 12, 2015

Brussels Sprouts, Rice, And Corn Soup

This is a simple, tasty soup.  I doubled the recipe, but next time might triple it.  I left the red pepper flakes at 1/8 teaspoon as I don’t like spicy and everyone else could add it to their own bowl to satisfy their spice level.


•1/8 teaspoon crushed red pepper flakes
•1 large shallot or very small onion, cut into thin slices
•1 clove garlic, cut into thin slices
•3 ounces Brussels sprouts (4 to 6 sprouts), trimmed and cut into thin slices (I bought a bag of shredded Brussels sprouts at Trader Joe’s)
•1 1/2 cups water or low-sodium vegetable broth, or more as needed (I definitely used a lot more than this).
•3 tablespoons (uncooked) long-grain white rice (I used a brown rice)
•1/2 cup frozen corn kernels
•Sea salt (optional)


Heat a medium saucepan over medium-high heat. Add a bit of water, sprinkle in the crushed red pepper flakes, letting them sizzle for a few seconds. Add the shallot or onion, and garlic; cook, stirring constantly, until the shallot or onion starts to soften, 2 or 3 minutes. Add the Brussels sprouts and cook, stirring, just until they brighten in color, another minute or two.

Carefully add the water or broth and the rice; let the mixture come to a boil, then reduce the heat to medium-low or low so the liquid is barely bubbling around the edges. Cover and cook until the rice has plumped and become tender, about 35 minutes, stirring and adding liquid as needed.

Uncover; stir in the corn and cook until it has heated through, 3 or 4 minutes. Season with salt to taste (optional).

Note:  If doubling or tripling this recipe, be careful about increasing the red pepper flakes as their heat increases exponentially.

Recipe from:  A potluck dish made by Rayna Schroeder.  Thanks!!

Lentil meatballs (vegan of course!)


1 onion, finely chopped
2 tsp oregano
1 tsp garlic
1 tsp liquid smoke
1 tablespoon tamari or soy sauce
3 cups cooked lentils
4 tablespoons flour buckwheat, garbanzo (whatever you have)
Mix everything except for flour in a mixing bowl.  Use an immersion blender to blend about ½ the mixture.  Add in the flour to thicken to a cookie-dough consistency.

Roll into balls or use a 1-inch scoop.

Bake at 375 degrees for 10 minutes and then go in 5 minute increments until crispy (mine cooked for about 20 minutes)



Monday, February 9, 2015

Sweet Potato and Yellow Split Pea Soup

Another delicious Chef AJ recipe!

One pound of yellow split peas (or use green)
One large chopped onion
One pound carrots, sliced
One celery heart, sliced (you can actually buy mirepoix, celery, carrots and onions already chopped at TJ’S)
2 Large Sweet potatoes , cubed
8 cups boiling water
6-8 cloves garlic, pressed
4 teaspoons chopped parsley (dried, not fresh)
1-2 Tablespoons salt-free seasoning
1 teaspoon basil
1 teaspoon rosemary
1 teaspoon oregano
1 teaspoon celery seed
1 teaspoon smoked paprika
1 bay leaf
1 capful Wright’s Liquid Smoke, optional (stirred in after cooking is completed) (I added extra)

Preparation: Place all ingredients in an electric pressure cooker and cook on high pressure or 8 minutes.
Release pressure.

Alternatively, place all ingredients in a crock pot and cook on low for 6-8 hours

Tuesday, February 3, 2015

Chocolate Chia Pudding

3/4 cup non-dairy milk, or water
2 tablespoons chia seeds
2 tablespoons raw cacao powder (or cocoa powder)
4 Medjool dates, pitted
1/4 teaspoon vanilla extract (optional) - I use alcohol free

Combine all of the ingredients in a high-speed blender, and blend until very smooth. Stop and scrape the blender, if necessary, and be sure to taste the pudding as you go. Feel free to add more cacao or dates, as needed to suit your tastes.

Pour the pudding into two serving dishes, and place in the fridge to set until thoroughly chilled, at least 30 minutes. Serve cold and enjoy!

*Note: If you don’t have a high-speed blender, allow the ingredients sit together for 20 to 30 minutes before blending, to allow the chia seeds and dates to soften– they’ll blend much easier that way!

Recipe from The Detoxinista:

Saturday, January 31, 2015

Spinach Artichoke Dip (Vegan and Nut Free)



  • 1 ½ cup warm white beans (I use Great Northern)
  • ½ cup water (more or less)
  • ½ tsp onion powder
  • ½ tsp garlic powder
  • ½ tsp salt
  • 2 Tbsp nutritional yeast
  • ½ cup artichoke hearts (jarred, without oil, or frozen)
  • 1 tsp lemon juice
  • 1 cup raw spinach


  1. Puree beans, water and spices in a food processor or high-powered blender.
  2. Add artichoke hearts and lemon juice and pulse slightly until it reaches desired texture.
  3. Pour dip into heat safe container (I use an oven safe casserole dish). Rip spinach into smaller pieces and mix into dip.
  4. Bake for 20 minutes or until warm.


This dip is great with crackers or chips but also really good on bread or in a wrap. This is oil-free and diary-free but tastes sinfully good.

Recipe from:

Wednesday, January 28, 2015

Ashli's Potato Leek Soup

While visiting Austin, my SIL Ashli made this delicious soup for us. 

5 medium-sized golden potatoes (with or without peel, or half and half)
6 cups vegetable broth (organic low salt) 
3 large leeks
2-3 tablespoons olive oil (I leave this out to make it SOS free)

  • Wash and cut potatoes.
  • Cook leeks in olive oil in pot until soft.
  • Add potatoes and broth (broth should cover potatoes).
  • Cook until soft.
  • Blend until smooth.
  • Add water or milk if too thick.
  • Add salt and pepper to taste.


Friday, January 16, 2015

Almond Poppy Seed Cake

1½ cups non-dairy milk
8 ounces dates, pitted and quartered (about 12+ Medjool)
1½ teaspoons almond extract
1¼ cups rolled oats, ground into flour
¾ cup dry/uncooked millet, ground in flour
2½ tablespoons poppy seeds
2 teaspoons baking powder
1 tablespoon lemon zest (from 1 medium lemon)

 1. Preheat oven to 325. Line a standard 9-by-5-inch loaf pan with parchment paper (or use a silicone baking pan). In a small bowl, place the chopped dates, non-dairy milk, and almond extract, and set aside (so dates can soften).

2. Grind the oats and millet together into flour in your blender, and place into a mixing bowl. Add to this the baking powder and poppy seeds, and mix with a fork.

3. Blend the dates, non-dairy milk, and almond extract until smooth. Pour into the bowl of dry ingredients, along with the lemon zest, and mix just until all of the dry ingredients have been incorporated.

4. Pour batter into pan and bake for 55 to 60 minutes uncovered. It will be done when it is an even medium brown and has some cracks on the top. Insert a toothpick and if it comes out clean, it’s likely done. Let cool for 15 minutes before removing from the pan to cool further on a cutting board. (It will rise during baking then fall a bit during cooling.) Cool for another 20 to 30 minutes before slicing. Serve as is or with Lemon Frosting (see original link for frosting directions).

Preparation: 30 minutes
Cooking time: 55 to 60 minutes
Makes: 1 standard loaf (about 10 slices)

Recipe from Straight Up Food:

Sunday, January 11, 2015

The Best Blueberry Muffins Ever!

I didn't know how to list these.  Breakfast, dessert, snack?  Yes to all of them.  Enjoy!

12 Medjool dates, pitted and chopped (about 1-1/2 cups or 8 ounces)
1 cup non-dairy milk
1-½ cups old fashioned rolled oats
¾ cup millet
2 teaspoons baking powder
½ teaspoon ground cardamom
½ cup applesauce
1 teaspoon lemon zest, packed
1 cup fresh or frozen blueberries (if frozen, do not thaw first)
½ cup roughly chopped walnuts

1. Preheat oven to 350. In a small bowl, cover the chopped dates with the non-dairy milk and set aside (so the dates may soften).

2. Grind oats and millet into a flour in your blender (a high-speed blender will do a finer job) and place into a mixing bowl. Add the baking powder and cardamom to this and stir with a fork.

3. Place the dates and non-dairy milk into a blender and blend until smooth. Add this date mixture to the bowl of dry ingredients along with the applesauce and lemon zest, and mix with a spoon until all the dry ingredients have disappeared.

4. Gently fold in the blueberries and chopped walnuts. Spoon the batter into a silicone muffin pan or parchment muffin papers in a metal pan, filling each muffin cup about 3/4 full. (Since the batter has no oil, I have found that regular cupcake papers tend to stick to the muffins).

5. Bake for 30 minutes. The muffins will be done when the tops have begun to brown and cracks appear, and when a toothpick inserted comes out clean. Let cool in the pan for at least 15 to 20 minutes before removing.

Preparation: 30 minutes
Cooking: 30 minutes
Makes: 1 dozen muffins

Recipe from:

Friday, January 2, 2015

Cauliflower Buffalo wings


  • ¾ cup brown rice flour
  • 1 cup water
  • 1 tsp paprika
  • 2 tsp garlic powder
  • Salt and pepper, as desired
  • 1 head cauliflower, cut into bite size pieces
  • ¾ cup cayenne hot sauce (such as Franks)
  • 1 Tbsp coconut oil (optional...we left it out, why add the calories?)


  1. Preheat oven to 450°F and line a cookie sheet with parchment paper.
  2. In a mixing bowl, combine brown rice flour, water, paprika, garlic powder, salt and pepper. Whisk to get all the lumps out. Add more water if need to thin out batter. Batter should just thinly coat cauliflowers.
  3. Dip cauliflower into batter and allow excess batter to drip off. Place cauliflower on parchment lined cookie sheet.
  4. Bake for 15-20 minutes, flipping once, or until batter is hardened and cauliflower is cooked through.
  5. Whisk together cayenne hot sauce and coconut oil until combine. Toss cooked cauliflower in sauce. Serve with Cashew Ranch Dressing or Baba Ganoush.

Link to recipe: