Recipes

Peanut-Delicious Dressing and Sauce

This is such a rich and satisfying dressing, with a Thai feel to it.  Note that it is a higher fat dressing. Also note that this can be the base for a Thai noodle and veggie dish! Udon noodles or angel hair work well. Saute veggies and add sauce and noodles. Top with a few peanuts if desired.

Pasta Primavera Soup

A great and easy lunch recipe from last night's dinner!  Add a salad if you can.

Oil-Free Italian Dressing; and a bunch of oil substitutes

The taste of this familiar dressing comes from the seasoning.  When we allow our tastebuds to get used to the flavors of spices without a film of fat, they pop!
Included here are many oil substitutes to use in adapting any favorite dressing or sauce

Mock Tuna Salad

This is a very satisfying alternative to a tuna salad, that can be used in sanwiches, wraps or salads.  Make more than you think, as it goes fast!

Lemon Rice Kale Soup

This is one of my favorite recipes.  It is light and satisfying at the same time.

Hummus Plate

Hummus or Middle Eastern chickpea spread is so satisfying and versitile, as a snack with veggies and rice snaps, in a wrap or sandwich, a stuffing for mushroom appetizers, or diluted for a salad dressing!  It's easy to keep it low-fat by abstaining from adding oils.  If you need to control weight, avoid further added fat by eliminating the tahini (sesame butter).

Ethiopian Red Lentils

 
This dish exemplifies how the plant-based diet can expand the standard Western palette with exotic ethnic tastes! 
 
 
Lovely pinkish red lentils don’t hold their shape when cooked and become thick and saucy, like a thick soup or stew. 
 
 
 

Cuban Black Beans, (and basic bean-cooking instructions)

A very basic bean recipe -try it with any other variety.  This is how you cook dried beans.  
 
Soaking and then draining beans reduces the undigestible sugars (oligosaccharides) that may lead to gas buildup in our lower intestines, potentially resulting in flatulence. Honestly, this lessens the more we have beans in our daily diet.  If beans are new to your diet, add them into your daily routine incrementally.
 

Cuban Black Beans

​A basic bean recipe that can be dressed up with spices when you are ready to make it your very own.

Creamy Ranch

This traditional American dressing can be used as a dressing or a dip, depending on the amount of water added

Creamy Mayo

Tofu, nuts and seeds are great replacements to make creamy things.  They are so versatile and satisfying, it's empowering to make your own!

Corn Chowder

Here's a satisfying, filling and comforting soup to enjoy.
 

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