Vegan Panini Sandwich

Want a new way to use that George Foreman Lean Mean Grilling Machine?

Who doesn’t love a warm panini sandwich?

Try this vegan version, and then let your mind get creative and come up with your own versions!


What you will need:

Sprouted grain bread (or authentic sourdough bread)

ToFurky vegan deli slices (available near the tofu products in most grocery stores)

Tomatoes, slices thinly

Kale (holds up better to the heat)

Onions (sliced and lightly cooked in coconut oil until barely softened)

Mustard (I prefer dijon or stone ground)

You can sprinkle or add many things on the sandwich to add to the taste and nutritional value, such as:

Nutritional yeast powder

Celtic sea salt

Fresh ground pepper

Dried herbs

Hemp or sesame seeds

Goat cheese (this would make the sandwich vegetarian, instead of vegan)

Vegan cheese slices


Assemble sandwich.  Using a panini sandwich maker, or a George Foreman “Lean, Mean, Fat Grilling Machine,” cook the sandwich for 2-3 minutes, while pressing lightly down on the lid.

 Turn the sandwich over and rotate the sandwich, in order to heat it evenly.



Vegan Lasagna

Most people don’t even know this is a meatless lasagna until they are told!  And as the picture shows, you can make smaller portions, cover it with plastic wrap, and heat it up later for a quick meal!

This recipe includes two types of vegetables that are healthy for you cooked or uncooked…tomatoes and carrots.  Both contain lycopene, but tomatoes contain the most.  The American Cancer Society states on its website that “tomatoes are the most concentrated food source of lycopene…studies that looked at lycopene levels in the blood found that levels were higher after people ate cooked tomatoes than after they ate raw tomatoes or drank tomato juice. This suggests that lycopene in cooked tomato products such as tomato sauce or paste may be more readily absorbed by the body than lycopene in raw tomatoes.” Eating lycopene-rich vegetables and fruits together with a small amount of oil or fat such as coconut oil increases the amount of lycopene absorbed by the intestines.

This dish is gluten-free, dairy-free, and meat-free.  The only oils used in it are coconut and palm oil.  As always, try to use organic ingredients!

You will need:

4-5 medium tomatoes, diced

1 vidalia onion, chopped

3 medium carrots, sliced into 1/4 inch pieces

large handful of raw wild mushrooms, diced into small pieces

1 package of ToFurky “ground beef” (sold at most health food stores, near the tofu)

“Tinkyada” brown rice lasagna sheets (sold at most health food stores, and some upscale grocery stores)

2 large handfuls of raw spinach, chopped

Italian seasoning

fresh herbs such as basil, oregano, fennel seeds

sea salt

“Galaxy Nutritional Foods” vegan cheese ( get a package of both mozzarella and cheddar cheese of possible.


(Grease a glass lasagna pan with either coconut oil or palm oil.  Use enough pasta sheets according to the size of your pan.  This recipe was good for one full 4×8 inch loaf pan and 4 small individual containers.)

1.   Cook diced carrots in boiling water until almost soft.  At the same time, saute the onions and tomatoes in the coconut oil in a large skillet over medium heat, season with Italian seasonings and sea salt.  Additionally, cook the brown rice pasta according to instructions and time it so that the pasta is ready to use when the tomato and onion mixture is still hot.

2.  When carrots are almost soft, drain them out of the water with a slotted spoon and put into the onion/tomato mixture, and add the diced mushrooms.  Add the ToFurky ground beef, and toss until everything evenly mixed.  Allow to cook for about 3 minutes, tossing after each minute.  Turn off heat.  Add some of the carrot water if it seems too dry.  Season with fresh herbs.

3.  When pasta is ready, layer the pasta and tomato sauce, sprinkling the chopped spinach and various vegan cheeses on top of each layer.  End the last layer with a hefty topping of cheese and a sprinkle of Italian herbs and sea salt.  Use what is left over to fill up additional ceramic individual containers and wrap with plastic wrap, freeze or refrigerate, and use at a later date by simply heating until hot.

4.  Bake what you plan to eat at about 300 degrees F until cheese is melted.

Avocado and tomato sandwich on sprouted grain bread

You will need:

Sprouted grain bread (found in the freezer section of most grocery stores)

ripe avocado

tomato, sliced



your favorite organic mustard

“Earth Balance” Mindful Mayo, or your favorite healthy mayo substitute

“Galaxy Nutritional Foods” sliced cheeses, your favorite flavor

(go to this link to find out more about vegan cheese –

1.  Place a slice of cheese on on half of the sprouted grain bread, then toast both slices of bread just until warm and soft.

2.  Add mustard and Earth Balance Mayo to the empty slice of bread.

3.  Using a large spoon, lift the avocado out of the shell in “shavings” and arrange on bread.

3.  Top with tomato slices, romaine or spinach (or both), and anything else you like on your sandwiches.

4. Enjoy!

Chipotle tempeh and carrot tacos

You will need:

A batch of the the “Chipotle Tempeh and Carrot Dish” recipe, as follows:

1 sweet onion, diced

coconut oil

2 garlic cloves

1 package of your favorite organic chipotle seasoning

(I use this brand)

1 small tomato, seeded and diced

1 8oz package of tempeh

4 carrots, shredded

2 tbsp freshly snipped chives

3 tbsp freshly snipped scallions

sprouted grain tortillas (optional)

1.  Cook onion until it just starts to turn soft.  Add garlic and diced tomato and cook for 2 minutes longer, tossing often.  Using the larges-sized blades on a basic food grater, grate the tempeh onto a plate creating a large pile that resembles ground beef.

2.  Add chipotle seasoning to the onion and tomato, toss and cook for one minute.  Add the grated tempeh and toss and cook for 2 minutes longer.

3.  Add carrots and toss for 30 seconds.  Then add the scallions and chives, remove from heat and toss several times.

Make the tacos:

4. Add this tempeh filling to ORGANIC corn tacos shells.  (anything that is not organic is probably GMO, especially with corn)

5. Top with your favorite vegan cheese (look for these next to the tofu products at your grocery store)

diced tomatoes, guacamole, olive, romaine, spinach, etc.

(The tacos pictured are served with yellow squash that  has been cut into thin strips to make a “spaghetti,” and tossed with a basil-pesto sauce.)

A Healthier Quesadilla

This recipe should satisfy your need for quesadillas!


You will need

sprouted grain tortillas (available at many grocery stores in the freezer sections, with the sprouted grains breads)

shredded vegan cheese or pastured organic goat cheese

diced smoke bacon tempeh strips (

diced green onions and/or chives

basil, parsley, garlic powder, oregano, etc

coconut oil or grass-fed organic butter

sea salt and fresh ground pepper


1.  Heat 1 tbsp coconut oil or butter on a skillet that is flat and wide enough to fit the tortilla on it.

2.  When hot and the oil has melted, place the tortilla in the skillet.

3.  Arrange the diced tempeh strips, green onions/chives, and the cheese on half of the tortilla.  Season.

4.  Fold the tortilla when it has softened, and the press with a wide spatula.  Cook for 1 minute.

5.  Flip the tortilla over, cook the other side for another 1-2 minutes.

5.  Serve with a spinach and romaine salad or a fresh guacamole dip too add additional alkalinity to this recipe!


Other optional ideas for quesadilla filling:

avocado with green onions, chives, cheese

strawberries, basil, goat cheese, organic red pepper jelly and cinnamon (yes, its a great dessert!)

pastured eggs and goat cheese with green bell peppers, onions, chives, Celtic sea salt, garlic powder

Millet Bread with Vegan “Cream Cheese” and Quinoa/Vegetable Topping

(serves 4)

You will need:

1 cup uncooked quinoa, any color

1 tbsp Jamaican Curry Seasoning, or any curry-type seasoning of your choice

1 red onion, diced

2 garlic cloves, minced

coconut oil

3 carrots, shredded

4 tbsp chives, finely chopped

2 tbsp basil, finely chopped

“Galaxy Nutritional Foods” Vegan Cream Cheese 

See this link –

(available at Publix and Whole Foods)

8 slices of “Food For Life” Millet Bread 

See this link –

(Usually available at Publix, and at Whole Foods and other health food stores.  If not, ask your local grocery store to get it for you.)

1 zucchini

sea salt

For the dressing:

1 /4 cup olive oil

1 tbsp lime juice

1/2 tsp dried basil

sea salt

To make dressing, combine all ingredients, add sea salt to taste, whisk and set aside.

1.  Cook the quinoa in simmering water for about 10 minutes (according to package instructions), set aside.  Add the curry seasoning and a pinch of sea salt to the water as the quinoa cooks, to flavor it.

2.  Cook the onion in 1-2 tbsp coconut oil until it just starts to turn soft, then add the garlic and shredded carrot.  Toss and cook for an additional 1 minute.

3.  Add quinoa to the onion/carrot mixture and toss.  Then add the chives and basil and toss again. Turn off heat and let flavors saturate the dish, tossing once or twice every 30 seconds or so.

4.  As the chives and basil flavors are released, gently toast the millet bread.

5.  Spread the toasted millet bread with the vegan cream cheese, top with the quinoa mixture, and garnish with shredded zucchini.  Drizzle the olive oil dressing over the top, serve with half of a freshly-cut avocado!

Grass-fed Beef Strips w/t Brown Rice Pasta and Vegetables

(serves 4)

By keeping the meat portion less than 20%, and by using grass-fed beef, you end up with an alkaline meal that is rich in Omega-3.  Using coconut oil to cook with is an incredible healthy choice with a story all of it’s own.  Finally, by using brown rice pasta (gluten-free) and adding fresh vegetables that are not cooked for too long, you end up with a meal that feeds the body and pleases the soul!

You will need:

4 servings brown rice spiral pasta

100% pure olive oil

1 lb organic, grass-fed sirloin steak

1 sweet onion, chopped

2 medium tomatoes, chopped

coconut oil

sea salt/fresh ground pepper

freshly chopped (or dried) oregano, basil, marjoram, parsley

1 cucumber, sliced into 1/2 inch slices, then halved

1 green bell pepper, cut into strips

15-20 sugar snap peas

1.  Cook brown rice pasta according to instruction on packages.  When fully cooked, strain and toss with 2 tbsp olive oil.  Set aside.

2.  Meanwhile, heat 1 tbsp coconut oil, then pan-fry the beef on both sides until meat is rare.  Season with sea salt and freshly ground pepper while cooking.  Remove from heat, let rest for a few minutes, then cut into 1/2 inch strips. While meat is resting, add one more tbsp coconut oil to the hot pan and saute the diced onion.

3.  When onions start to soften, add the diced tomatoes.  Cook for 2-3 minutes, tossing often.

4.  Add the beef strips, toss often for one minute.

4.  Add pasta and herbs, toss several times for 1 minute, then add the cucumber, bell pepper, and sugar snap peas.  Immediately remove from heat, serve.

Wild Salmon, w/t Fennel and Spinach

(serves 2)

1 medium bulb fennel

2 tsp dijon mustard

1 tsp coconut palm sugar

1/2 cup olive oil

2 tbsp lemon juice

3/4 lb wild salmon

coconut oil

1-inch piece ginger, peeled and grated

1 tsp garlic, minced

1 tbsp black sesame seeds

1 tbsp chia seeds


sea salt

2 tbsp snipped chives

raw spinach

1.  Heat coconut oil over med-hi heat, cook ginger and garlic for about 5 minutes.  Season the salmon with with sea salt and dill, then pan-sear on both sides.

2.  Meanwhile, trim fronds from fennel bulb.  Slice bulb into thin slices, then dice into smaller pieces.

3.  Make dressing: whisk together the mustard, sugar, olive oil, lemon juice and chia seeds.  Add diced fennel and 1 tbsp chopped fennel fronds or dill, toss with dressing.  Season.

4.  Make a bed of raw spinach on a plate.  Top with sliced, pan-seared salmon, and pour olive oil dressing on top.  Sprinkle with black sesame seeds.

Tempeh Fajitas

Tempeh Strip Fajitas
You will need:
Sprouted grain tortillas
Tempeh strips (I prefer the smoky maple flavored)
Coconut oil
Cherry tomatoes
Green onions
Green bell pepper
Vidalia onion
Your favorite herbs and spices, sea salt, fresh ground pepper
1.  Over medium heat, sautee the onions until soft in the coconut oil.
2.  Turn off the heat and add the green bell pepper, the tomatoes, and the green onions.  Let vegetables warm in the pan while it cools, tossing a few times.  Add spices and toss again.
3.  While the vegetables are being warmed, and in a toaster oven or regular oven, gently heat the tortillas with low heat just enough to make them soft, but not toasted. 
4.  Layer the tempeh and goat cheese onto the tortilla.  Add a layer of the vegetables and fold the tortilla in half. 
5.  On a griddle or skillet, dry-cook the tortilla, pressing firmly a few times to flatten it.  Turn over and do the same on the other side. 
6.  Divide into pizza-shape slices and serve with a vegetable side.

Ginger Broth w/t Vegetables

Ginger Broth with Vegetables

2 qts waterCoconut oil1 onion, chopped2-4 inch piece ginger root, depending on thickness, skinned and sliced

6-8 tbsp Bragg’s Liquid Amino3 julienned carrots

2 celery stalks15 asparagus spears1/2 large green bell pepper, dicedBean sprouts

5 parsley sprigs

1.  Cook onions in coconut oil until soft.  Remover from heat,  Meanwhile, bring water to a boil, then add ginger.  Lower heat to med-lo and  simmer for 10 minutes. 2.   Add the Brag’s Liquid Amino, until it tastes right for you.  Test a spoonful at a time, letting it cool before tasting.  3.  Remove from heat, add vegetables and stir.  Garnish with parsley.