Kale/nut/apple salad with balsamic vinegar/maple syrup dressing


You can make a large batch of this, eat some immediately, then divide it into individual servings and have an easy-to-grab lunch or dinner the next day too!  It keeps well for a day or two in the refrigerator and in a container with a lid or plastic wrap to protect it from the open-air.


large bunch of chopped kale, or a large bag of chopped kale from the produce area at most grocery stores

several handfuls of various raw nuts (pecans, sunflower seeds, sesame seeds, cashews, black seed, etc.)

1-3 diced apples, depending on how large your entire recipe is

handful of raisins and/or dried cranberries (optional)

Place ingredients in a large bowl.

For the dressing:

2/3 cup filtered water

1/2 cup 100% pure olive oil

1/4 cup balsamic vinegar

1 1/2 tbsp Bragg’s liquid amino

1 tbsp stone ground mustard

Whisk ingredient sin a bowl until thoroughly mixed and pour over the kale salad.  Massage into the kale, nuts and fruit until all the kale is moistened with the dressing.  

Refrigerator any un-eaten portion for up to 2 days.



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.



Portabella, tomato and buckwheat raw flatbread



You will need:

1/4 cup buckwheat, soaked in hot water for 15-20 minutes

1 large handful walnuts

5 medium-large tomatoes, quartered and seeded

1 zucchini, chopped into large pieces

1 tsp turmeric

 1 tsp garlic powder

8-10 basil leaves

1 tbsp dried cilantro

medium handful of mixed nuts such as pumpkin seeds, slivered almonds, sunflower seeds, walnuts

1/4 cup grounded flax seed

2 tbsp Bragg’s liquid amino

1 cup chopped kale

extra virgin coconut oil or grass-fed organic butter

sliced yellow onion, diced

portabella mushroom, diced

cherry tomatoes, halved

plain hummus

100% pure olive oil


1.  In a food processor, process the walnuts, zucchini and tomatoes until chunky.

2.  Add spices and herbs and seeds, Bragg’s liquid amino, and kale.  Process until gritty and smooth.

3.  Using the width of your dehydrator as your guide, cut 9-12 square pieces of parchment paper and place 4 on each of the dehydrator trays.  Spoon the zucchini mixture onto the pieces of parchment paper, spread until the “flatbread” is about 1/2 inch thick.

5.  Dehydrate at 105 degrees F for 7-9 hours.  Each piece is ready to turn over when the parchment paper is able to be peeled off easily.

6.  Dehydrate for another 6 -8 hours at the same temperature.  Remove each piece as it become solid, yet not completely dried out.

7.  Store in a sealed container in the refrigerator for up to 10 days.


To assemble:

1.  Cook the diced onion, mushroom, and tomato in coconut oil over medium heat for about 5 minutes, or until they all start to turn soft.

2.  Spread hummus on flatbread.  Top with warm onion/mushroom/tomato mixture.

(Pictured with a brown rice pasta side dish, such as this one.)


Quinoa, egg and vegetable breakfast


You will need:

 (serves 3-4)

3/4 cup quinoa (any color)

1 1/2-2  cups water

1 tbsp organic “Better Than Bouillon” vegetable base, or 1 vegetable bouillon cubes

7-8 cherry tomatoes, halved

2 medium carrots, julienned

4 slices cucumber per serving

2 eggs per serving

chopped herbs such as chives, scallions, basil, oregano, sage to sprinkle on top

2 tbsp 100% pure olive oil

1-2 tsp apple cider vinegar

Celtic sea salt/fresh ground pepper

1.  Make dressing by whisking olive oil and vinegar together.  Add small amounts of vinegar until it tastes right for you.

2.  Cook quinoa and tomatoes in gently simmering water for 10-15 minutes (covered), add bouillon to the water as it cooks and has absorbed all the water.  Remove from heat and keep covered.

 3.  While quinoa is cooking, bring about two inches of water to a boil in a saucepan.  Add eggs to boiling water and cook for 2-3 minutes each.  Remove using a slotted spoon.

4.  Put 3/4 cup cooked quinoa on small plate or bowl.  Arrange eggs, carrots and cucumber on top, sprinkle with herbs and olive oil dressing.  Season with Celtic sea salt and fresh ground pepper.

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 – www.galaxyfoods.com/galaxy-products/soy-cheese/veggy/)

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!