Brown Rice Pilaf with Sautéed Veggies & Tahini Sauce

In this recipe I incorporated many of the different whole food groups (grains, legumes, vegetables, nuts and seeds) into one dish.  It’s hearty, tasty–and satisfying! Ingredients 2 cups cooked short-grain brown rice* 3 tablespoons olive oil or your favorite cooking oil 1–2 tablespoons chopped or minced garlic 1 cup chopped onions 1/2 cup cooked black…

Creamy Tomato Soup

I’ve always loved tomato soup. It’s so warm and comforting. This is a creamy version made without cream. Ingredients 2 tablespoons extra-virgin olive oil 1 cup chopped onions (1 medium onion) 2 tablespoons chopped garlic 3–4 medium potatoes, chopped (you can also use a combination of potatoes and parsnips) ½ teaspoon salt ¼ teaspoon black…

White Bean & Spinach Soup

“Foods for the Blues” was the theme for this recipe. Winter brings short days and chilly temperatures; this may affect our moods and energy levels. Certain foods can help diminish the winter blues and boost your energy.  Many of the ingredients in this dish are recommended for the cold winter months. It’s an easy recipe, yet…

“Cheesy” Cauliflower Soup

I often use nutritional yeast as a vegan cheese substitute because of its cheesy taste. It is not active, so does not promote yeast growth in the body. Nutritional yeast is a complete protein containing all of the essential amino acids. It’s an easy way to add extra protein to your dishes and extra flavor…

Lentils with Caramelized Cabbage & Onions

I wanted to create a new lentil recipe–something other than another lentil soup (which I often prepare). During the summer I made a few lentil salads, but now that the weather is cooler I decided to try something new. Rather than make a cool salad with lentils, I prepared a warm lentil dish. French lentils, (small) brown…

Tofu Scramble

This is one of my favorite tofu dishes. I often prepare this at home for breakfast or brunch. It’s a great alternative to scrambled eggs. People really enjoy it! Ingredients 1 (14–16-ounce) block extra-firm tofu 3 tablespoons extra-virgin olive oil (or your favorite cooking oil) ½ teaspoon turmeric 1 cup chopped onions ½ cup diced…

Tomato Vegetable Soup

Tomato soup is a childhood favorite (yes—the kind from a can). This recipe is definitely a healthier version. The kale, quinoa and nutritional yeast add extra fiber, protein, vitamins and minerals to the dish. It’s chock-full of nourishment! Ingredients: 2 tablespoons extra-virgin olive oil ½ cup chopped onions (1 small onion) 2 tablespoons minced fresh…

Corn Chowder

Creamy chowders are all all-time favorite! This recipe is a lighter, healthier chowder, yet it is still quite tasty. Now that the cooler weather is upon us, I’m breaking out my favorite soup recipes. This one got great reviews. Comfort food without the guilt. Ingredients  2 tablespoons extra-virgin olive oil (or your favorite cooking oil)…

Chickpeas & Kale with Spicy Peanut Sauce

I have often shied away from using legumes that require overnight soaking and hours of cooking–though I do believe this is a healthier choice than canned legumes (beans). I like to provide ways to save time when creating my recipes, but this time I decided to use dry chickpeas as they are on sale this…

Creamy Sweet Potato Soup

I like to  prepare this soup during the cooler seasons. One of the ingredients (garam masala) is a warming spice blend, as in the internal warmth generated by the body when it imbibes certain spices. Garam masala is a popular blend prepared all around the northern, eastern, and western regions of India. Ingredients 3 tablespoons…

Creamed Spinach

Creamed  Spinach is a childhood favorite. I wanted to create a healthier version without the use of milk or cream. I prepared this is at work recently and the customers loved it! Ingredients 1 (10-ounce) package frozen cut spinach, thawed or 1½ -2 pounds fresh spinach—washed, stemmed and roughly chopped 2 tablespoons  olive oil 3 tablespoons chopped…

Potato Chia Pancakes

This is a variation of my Potato Quinoa Patties recipe. I decided to add chia seeds for a healthy kick instead of quinoa; no flour, no eggs—just chia seeds in this pancake variation. A nice little Hanukkah treat! Ingredients 2 packed cups of shredded raw potatoes, drained 2 teaspoons chia seeds ½ teaspoon curry powder…